Spreads and toppings

Not all spreads are equal.

For example, jam, honey, Nutella, and Vegemite can be high in added sugars, saturated fats or salt.

Here are our top tips for healthy and tasty toppings!

Add vegetables and fruit and vegetables with spreads for meals or snacks.

When buying spreads, look for products which have the lowest amount of sodium and sugar possible. Remember to provide them in moderation.

Try these healthy spread ideas on your menu. They can be served with bread, crackers, fruit toast, scones or pikelets.

Savoury treats

Smashed vegetables

Boost your vegetable intake with smashed avocado, peas or roasted pumpkin on toast.

Cannellini bean mash

Drain excess liquid from canned cannellini beans. Mash with olive oil and basil leaves. Add to wholegrain crackers with slices of tasty cheese.

Cheese and vegetable slices

Choose reduced fat cheese and pair it up with a veggie such as avocado, capsicum, cucumber and/or carrot to serve on wholemeal bread, crackers or even pikelets.

Hard-boiled egg slices

Serve mashed or sliced hard boiled eggs with wholegrain toast or crackers for a protein-rich meal.

Tzatziki dip

A delicious favourite with kids. Mix natural yoghurt, grated cucumber, crushed garlic, cumin and lemon juice. Serve with wholegrain crackers, corn thin or crispbread; as well as fresh vegetables.

Hummus dip

A traditional dip that is lactose, soy and egg free. Blend canned chickpeas, lemon juice, tahini, garlic, olive oil, and cumin. Serve with wholegrain crackers, corn thin or crispbread; as well as fresh vegetables

Sweet treats

Peanut butter and banana

Top wholegrain toast with natural peanut butter*, sliced banana and a sprinkle of cinnamon.

Ricotta and strawberries

Ricotta and strawberries make a delicious sweet combination to add on scones or fruit toast.

Yoghurt, cinnamon and berries

Serve yoghurt on pikelets with sprinkle of cinnamon, and a small handful of berries

*If your centre allows nuts