Sporting clubs and recreation venues can offer healthy options with very little food preparation equipment and space. Here are some ideas to get you started.
Easy
- Fresh fruit salad – use seasonal fruit. Fill clear containers with yoghurt and fruit (individual or mixed fruits)
- Healthy sandwiches, wraps and rolls – wholegrain varieties with salad and lean cuts of meat, (roast beef, lean turkey or chicken), tinned fish or cheese
- Vegetables and dips – fill the bottom of a clear container with vegetable or dairy-based dips such as salsa, guacamole, hummus or tzatziki. Place seasonal vegetables sticks on top for an easy-to-eat healthy treat
- Sushi or rice paper rolls (sourced externally)
- Cheese and crackers
- Fruit bread/toast
- Cup of soup.
For the oven or barbecue
- Hamburgers on wholemeal buns with salad
- Baked potatoes – serve with healthy fillings such as beans, lean mince or chicken, and lots of salad
- Kebabs – make with lean cuts of meat and chunks of zucchini, capsicum, onion and cherry tomatoes
- Vegetarian kebabs – use a variety of coloured vegetables such as zucchini, capsicum, mushrooms, and cherry tomatoes
- Pita bread pizzas – spread pita bread with tomato paste and top with a variety of vegetables, lean meat or chicken, and a sprinkling of reduced-fat cheese. Add dried basil and thyme, and/or garlic to tomato paste for extra flavour.
For the grill
- Toasted sandwiches – try various fillings such as tomato, ham and cheese; roast beef, spinach, cheese and mustard; baked beans and cheese; chicken and avocado. Vary the type of bread with panini, turkish bread, lavash bread or tortillas.
For the stove top
- Corn on the cob – boil to cook, cut in half and serve on a wooden skewer. Add extra flavour with mustard and honey, garlic or ginger.
- Mexican wraps – fill tortillas with chilli con carne, grated carrot, cheese, lettuce, avocado and salsa.
Health and Wellbeing Queensland acknowledges the work of Queensland Health in developing content included in this resource.