Healthy Recipes — Ranked by Ingredient Quality
Every recipe below has been analysed ingredient by ingredient through SpikeSaver's four-lens framework. Sorted by cleanest ingredients first — fewest ultra-processed ingredients, fewest hidden sugars.
Vegetable Soup
9 ingredients · 0 hidden sugars · 3.6g protein/serving
This is an exceptionally clean recipe. Every vegetable is NOVA 1 unprocessed. The only processing comes from olive oil, stock cube, and seasoning — all NOVA 2 culinary ingredients. Zero hidden sugars.
Cottage Cheese
3 ingredients · 0 hidden sugars · 16g protein/serving
An exceptionally simple recipe with just 3 ingredients. Cottage cheese is NOVA 3 (processed food) but with minimal ingredients. Zero hidden sugars, low glucose impact. The brand comparison is the real story here.
Chicken Mince Bolognese
15 ingredients · 0 hidden sugars · 42g protein/serving
A well-balanced recipe using a classic soffritto base (onion, carrot, celery) with chicken mince and tinned tomatoes. Zero hidden sugars and zero UPF markers. The spaghetti and tinned tomatoes are NOVA 3 (processed) but contain no ultra-processing additives.
Chicken & Rice
12 ingredients · 0 hidden sugars · 43.7g protein/serving
A clean fakeaway recipe. The chicken, vegetables, eggs, and spices are all NOVA 1 unprocessed. The soy sauce and oyster sauce are NOVA 3 (processed) but used in small controlled quantities. Zero hidden sugars. The rice is the main glucose contributor.
Lamb Mince
12 ingredients · 0 hidden sugars · 25.3g protein/serving
A traditional British comfort dish using a homemade spice mix (cumin, cinnamon, mixed herbs) instead of a packet. Zero hidden sugars, zero UPF markers. The lamb dripping is a traditional NOVA 2 cooking fat. Every ingredient is recognisable.
Steak
8 ingredients · 0 hidden sugars · 29.2g protein/serving
Steak is NOVA 1 — unprocessed meat. The peppercorn sauce uses 8 recognisable ingredients: butter, flour, broth, milk, peppercorns, salt, and oil. Zero UPF markers, zero hidden sugars. The shop-bought version tells a completely different story.
Egg Curry
12 ingredients · 0 hidden sugars · 16.3g protein/serving
A frugal vegetarian curry where eggs (NOVA 1) are the star. The spice blend is built from individual spices rather than a packet. Zero hidden sugars, zero UPF markers. The potatoes are the main glucose contributor. The real story is in the accompaniments — especially the mango chutney.
Pork Chop
12 ingredients · 1 hidden sugar · 60.5g protein/serving
A clean recipe with 12 recognisable ingredients. The only sugar source is dark brown sugar — used deliberately and in a known quantity. No UPF markers, no hidden sugars disguised under alternative names.
Tuna Steak
7 ingredients · 1 hidden sugar · 51g protein/serving
A minimal 7-ingredient recipe. The tuna and ginger are NOVA 1, soy sauce and vinegar are NOVA 3. Honey is the only sugar source — used intentionally. MSG is NOVA 1 (a naturally occurring amino acid salt). The shop-bought teriyaki alternative tells a shockingly different story.
Apple Cake
10 ingredients · 1 hidden sugar · 3.4g protein/serving
A straightforward bake using 10 ingredients — all NOVA 1 (apples, eggs, milk, lemon) or NOVA 2 (flour, sugar, oil, baking powder). You control the sugar quantity exactly. Zero UPF markers. The shop-bought alternative paints a very different picture.
Smoked Salmon
8 ingredients · 1 hidden sugar · 22.1g protein/serving
A simple assembly recipe with 8 ingredients. The smoked salmon is NOVA 3 (processed: salmon 97%, salt, sugar) and the toast is NOVA 3. The creme fraiche is NOVA 1 — just pasteurised cultured cream. Zero UPF markers across the entire dish. The interesting story is the brand comparison.
No-Bake Cheesecake
7 ingredients · 1 hidden sugar · 7.1g protein/serving
A surprisingly clean dessert when made from scratch. The only ultra-processed ingredient is the digestive biscuit base. You control the sugar quantity (icing sugar) and every other ingredient is minimally processed cream, butter, and cream cheese. The shop-bought version tells a very different story.
Pork Mince
13 ingredients · 1 hidden sugar · 28.3g protein/serving
A well-balanced stir fry using individual sauces in measured amounts. The sweet chilli sauce is the only NOVA 4 ingredient. Using separate sauces (soy, oyster, sweet chilli) gives you control over each flavour component — something a single jar sauce removes entirely.
Pork Fillet
11 ingredients · 2 hidden sugars · 27.5g protein/serving
A flavourful marinade built from whole spices and fresh ingredients. The ketchup and balsamic glaze are the most processed components, but used in small, controlled quantities. Two known sugar sources (honey, ketchup) — both intentional and measurable.
Puff Pastry
4 ingredients · 1 hidden sugar · 5.9g protein/serving
This recipe is unique in our set because the main ingredient — shop-bought puff pastry — IS the ultra-processed product. Jus-Rol contains margarine made from palm oil with emulsifiers and flavourings. The analysis shows what’s inside the packet most people never read.
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