A good Sunday-Cook Up means a quick and easy meal should never be far away. But if your freezer is empty, your pantry is bare, or you just don’t have the energy to press the buttons on your microwave, here’s how to navigate the gauntlet of takeaway meals and pick the healthiest option you can.
1. Mexican: It’s “nacho” bad.
Eat: Before you tuck into a plateful of crunchy nachos, scan the menu for more nutrient-dense choices. Try carne asada (grilled beef), pulled pork or chile relleno (stuffed roasted capsicum).
If you’re really craving a taco or burrito, go for one made with spicy meats (or beans if you’re vegetarian), guacamole and a little full-fat cheese or sour cream. Wrap it in a soft-shell corn tortilla which is healthier than one made of refined white flour. Or build-your-own fajitas, so you can pile on as many veggies as you can!
Avoid: We love a little cheese, but don’t order meals loaded with it. Dishes like taquitos or quesadillas just which won’t keep you satisfied for long. And pass on packaged salsa sauces. Most are full of sugar
2. In the mood for Indian.
Eat: Spices add flavour without hidden sugar. And we love that ghee is the preferred cooking fat in Indian cuisine.
For a healthy Indian feast fit for Bollywood royalty (even if you’re eating it in your pyjamas!) start with yoghurt raita and naan bread, then go for tandoori chicken or aloo gobi, a potato and cauliflower curry that perfectly contains both turmeric and coconut milk.
Avoid: Many Indian chutneys are made with fruits like mango and can be surprisingly high in sugar.
3. Time for Thai.
Eat: Stick to simple stir fries, like chicken and cashew nut, with sauce on the side. Or opt for fresh rice paper rolls. They’re just as tasty as fried spring rolls and they’re not dripping in vegetable oil.
Avoid: Most Thai food is notoriously high in sugar. From chilli jam stir fries to curries and satay sauces made with sweetened coconut milk or cream it can be difficult to tell how much has been added to your meal. If in doubt, ask before you order.
4. Get me to the Greek.
Eat: If you’re ordering in start with avgolemono, a lemony chicken soup thickened with eggs. Or a Greek salad dressed with some quality olive oil.
Lamb or grilled octopus are both nutritious and satisfying options for a main. Vegetarians should try dolmades – wrapped vine leaves stuffed with rice, or yemista – baked stuffed veggies (generally tomatoes or capsicum) also stuffed with rice.
Grabbing Greek takeaway on the run? Grilled meats like souvlaki are a great source of protein. Wrap them in wholemeal pita bread with lots of vegetables and a little Greek yoghurt for a complete meal.
5. Vietnamese with ease.
Eat: Make pho your first choice. This bone-broth-based soup is packed with health benefits. It’s also so full of fresh flavours (chopped lemongrass, garlic and ginger) that you won’t even miss the sweetness. Vegetarian rice paper rolls are also good options. Just hold the dipping sauce.
Avoid: A salad may sound healthier, but if it’s made with mango and dressed with a sweet-chilli dressing you might find more than two and a half teaspoons of added sugar sneaking into your meal.
6. Healthy Chinese: Wok on in!
Eat: Ordering healthy takeaway Chinese can be challenging. That’s because most dishes are deep-fried in vegetable oil and cooked in sweet sauces.
Your best bet is to start with a savoury broth-based soup. For mains order plain stir-fried meat or seafood with lots of steamed vegetables like broccoli or bok choy. Serve with a small side of your favourite rice dish.
Avoid: Skip sticky sauces. From honey chicken and plum sauce, to less obvious offenders (like beef in black bean or oyster sauce), this cuisine is full of sneaky sugars.
7. Turning Japanese.
Eat: Japanese food is full of good options. Pick miso soup, seaweed salad, sashimi or almost any grilled meat like chicken, beef or fish yakitori for an authentic meal that’s also sugar-free.
Avoid: Sushi rolls, teriyaki anything and Japanese mayonnaise – all feature hidden sugar.
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