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PRACTICAL IDEAS
AUSTRALIAN FROM THE EXPERTS
EXPERT ADVICE
Foods
GLU TEN-FRE
PING
SHOP E
GUID
E
EASE
that
STRESS
Snack smarter,
DROP KILOS!
We show you how
Food allergies
The real triggers
LATEST RESEARCH
THE N W DIET
‘Flexi fasting’
Perfect for breakfast
or dinner! p49 titian
Low-k
08
PLUS …
• Easy dairy-free ways
9 771832 875005
to boost calcium
• Hearty winter soups 42 55 74
• Surprising benefits of tea Broccoli & pea soup Creamy white lasagne Pear & raspberry cake
New
at
In the Gluten Free freezer section
Marketed by Laird & Pascoe Trading Company #1 Gluten Free Garlic Bread
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New
at
GE
RAN
RECIPES & TRUSTED ADVICE FOR BETTER HEALTH
PRACTICAL IDEAS
AUSTRALIAN FROM THE EXPERTS
EXPERT ADVICE
S
BONU Foods
POST
ER!
EN-FR
EE
GLUT PING
SHOP E
GUID
EASE
that
STRESS
Snack smarter,
DROP KILOS!
We show you how
Food allergies
The real triggers
LATEST RESEARCH
THE N W DIET
‘Flexi fasting’
Perfect for breakfast
or dinner! p49 titian
Low-kJ comfo
rt food roved
08
PLUS …
• Easy dairy-free ways
9 771832 875005
to boost calcium
• Hearty winter soups 42 55 74
• Surprising benefits of tea Broccoli & pea soup Creamy white lasagne Pear & raspberry cake
c t nts
AUGUST 2017
Broccoli & pea soup with
mint sour cream & pistachios 42
ON THE COVER
22 EXPERT ADVICE: FOODS
RECIPES FEATURES
40 BOWLS OF GOODNESS HOW FOODS CAN
THAT EASE STRESS Exciting new
research to help improve mood
Cook up our heart-warming,
flavour-filled soups to provide
22 BEAT STRESS The best
chill pill for stress may simply be
28 SNACK SMARTER, DROP comfort through the cold nights the food you put on your plate.
KILOS! WE SHOW YOU HOW 48 RISE AND DINE Transform Award-winning writer Stephanie
Learn the science of snacking your favourite breakfast into Osfield reveals the link between
32 FOOD ALLERGIES — THE one of these hearty dinners. what you eat and how you feel
REAL TRIGGERS Find out why Our ‘brinners’ are winners!
food avoidance is on the rise 53 MEAL FOR ONE Whip up DO WE REALLY NEED
16 LATEST RESEARCH: THE
NEW DIET — ‘FLEXI FASTING’
a tasty, vegie-packed supper of
Quinoa with pumpkin & leek
28 TO SNACK? Snacks are
a big contributor to expanding
We explore the latest diet trend 54 COMFORT FOOD … MADE waistlines, as our faster-paced
54 LOW-KJ COMFORT FOOD HEALTHY These dreamy meals lives see us eating more on the
Every recipe is dietitian approved! use surprising ingredients to go instead of at the table. HFG
PLUS … add creaminess, not kilojoules shows you healthier ways to
84 EASY DAIRY-FREE WAYS 62 5pm PANIC Easy weeknight glide through to the next meal
WITH CALCIUM Hit your calcium
target before you can say “moo”
40 HEARTY WINTER SOUPS
meals on the table in 30 minutes!
70 HFG MAKEOVER: CURRY
IN A HURRY Warm to this Thai
32 ALLERGY UPDATE:
WHY DON'T THESE
Come home to a hug in a bowl! curry with 70 per cent less fat FOODS LIKE ME? Are you
86 SURPRISING BENEFITS OF 72 A PERFECT PEAR You’ll love among the 17 per cent of
TEA The healthiest herbal teas our tasty pear and berry desserts Aussies who avoid certain foods
BONUS POSTER INSIDE! 77 FOOD FOR TINY TUMMIES due to an allergy or intolerance?
GLUTEN-FREE SHOPPING GUIDE Colour up the kids’ plates with Before you self-diagnose, read
this delicious Pink salmon pasta what our experts have to say
4 healthyfoodguide.com.au
Chicken, pumpkin
& ricotta lasagne 55 Pear & raspberry
upside-down cake 74
SHOPPING REGULARS
79 TANTALISING TOFU From 7 WELCOME A word from
a velvety smooth cheesecake our editor, plus prizes to WIN!
through to a delicious chocolate 10 YOUR SAY Tune into what
mousse, tofu is an unexpected everyone’s saying this month
addition to healthier deserts
80 SHOPPING NEWS Our
12 NEWS BITES Get all of the
freshest health and food news
WIN
1 OF 30
dietitian finds the healthiest new 14 ASK THE EXPERT Tips for MODERN
foods and in-season ingredients. solo cooking for empty nesters STEAM Subscribe
16 BEHIND THE HEADLINES SETS
This month we check out some oday for
bloody, brilliant oranges! WITH DR TIM CROWE Is it true
83 WHAT'S THE DEAL WITH … that fasting is the new dieting?
your chance to WIN
MISO PASTE Most of us think of 18 HOW I STAY HEALTHY Lock & Lock's multifunctional
the soothing miso broth, but this We catch up with Louise Keats storage range is safe for use
sweet-salty paste brings bags of 76 LUNCH BOX HEROES in ovens, on kitchen tables,
flavour to a host of dishes 90 YOUR HEALTHY BONES in freezers and in microwaves.
84 HOW MUCH CALCIUM IS IN MEAL PLAN A delicious 7–day You can win one of 30 Lock
THAT FOOD? Calci-yum! Check menu that your bones will love & Lock Modern Steam Sets,
out these surprising dairy-free 92 SUBSCRIPTION SPECIAL each valued at $78.85.
heroes that are a tasty way to hit OFFER Subscribe today and win! Turn to p92 to subscribe.
your daily target for strong bones 94 HOW MUCH DO I NEED Healthy Food Guide is
86 HERBAL TEAS THAT HEAL TO EAT? A guide to help you packed with easy recipes
Refreshing, soothing, calming, estimate your daily requirements approved by dietitians, plus
energising … herbal teas are 96 REFERENCES expert advice and practical
more than a fragrant cuppa. 98 10 THINGS in this issue! tips for healthy eating.
Here's how to bag the benefits 99 RECIPE INDEX
OVER VEGAN
IT LY
45% FRU FRIEND
& NUTS
SEEDS
LOW GI
N
TI O
S ER V I N
G SUG
G ES
NEW
AT COLES
TH
MADE W LE
AP
REAL M
SYRUP
A
re you a grazer or do are perfect for freezing. You won’t
you prefer to eat three regret making a double batch to
square meals a day? reheat on cold winter nights.
Personally, I’m the latter, but Finally, dietitian Karissa Woolfe
new research reveals that one shares the latest research about
in three of us will often eat a the health benefits of tea (p86).
snack instead of sitting down From soothing peppermint to
to a main meal. And with snack calming chamomile, you’ll want
foods on offer at nearly every
turn these days, why wouldn’t
we settle for the quick option?
But all that snacking has big
to pour yourself a steaming hot
cuppa while you read this!
Enjoy this month’s issue! 2
p67 All you need is 15 minutes
consequences for our health.
to get these easy Caesar chicken
Flick to page 28 for smarter
burgers on the dinner table!
snack ideas and strategies to Brooke Longfield,
beat mindless munching. Editor
hfg
subs Join our Subs Club to
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ADVERTISING SALES
National Advertising Manager Every recipe in Healthy Food Guide is healthy
— Health & Food Titles hfg RECIPES
Melissa Fernley, (02) 9901 6191 Our recipe writers work with
mfernley@nextmedia.com.au BOWLS
of goodness qualified dietitians to develop
Advertising Manager Bianca Preston, soups to give comfort hrough cold nights!
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Advertising Director — Consumer Titles
HIGH
PROT IN
These soups
are a l sui able to
freeze Let soup great! Turn to p99 to read
pes Chr s y F ee
PER SERVE
Chicken & quinoa cool & place in
1559kJ 373cal Sugars 8 1g containers
soup with herb P ote n 30 3g Fib e 8 5g
& chil i pesto
Hamish Bayliss
40 healthy oodguide com au AUGUST 2017 HEALTHY FOOD GUIDE 41
8 healthyfoodguide.com.au
yoursay Got something to share? Connect with us …
Break
hfg FEATURES
as a warning to others,
to ensure NEW RESEARCH
Why is it so Can
Not
that the group is maintained.
a hard choice
you be healthy
taking the cake is
extent we re
because, to some
no to cake?
doomed
Does this mean you’re Another day, another
AT ANY WEIGHT?
you’d
to eat more cake than office birthday cake!
more? No
really like, forever
laterally
but it’s time to think
easy
As saying no isn’t always
change
an alternative is to
C ‘Why is it so hard
want to of treats
ce in because you don t reduce the frequency
a cake is commonpla are you l take a p ece ike a slice out the
you rea ly do feel Or you could throw
offices around Australia. be a killjoy Or maybe why come up with
W
every mouthful But food element and hen you see a program promising
Either the b rthday
g r /boy and in that case, savour d fferent such
share or their turn down treats? something entirely
brings in a cake to are we so afraid to pitch in for to help you feel better and improve
them with as a team activity, or
col eagues ambush wired
How our brains are
chocolate a card and a bunch
of flowers your health, chances are you would
ayers of sponge or our eating fa l on
to say no to cake?’
in ic ng and al research shows If your suggestions assume it was a weight-loss program, right?
cupcakes covered Decades of psychologic If most a slice of
blistered with candles
(usua ly behaviour is influenced
by those around us. deaf ears wrap up
No one
New research Probably because you keep hearing about
eat the birthday cake cake to take home
verging on a fire hazard) of our colleagues
go for it. If they cut needs to know whether
shows fitness is a how undesirable it is to carry excess weight.
re we’re more likely to
Whichever model you
Research shows that a hefty serving, we’re
likely to follow their you a neighbour better predictor With television shows, such as The Biggest
familiar with t s a of treats and most of health than
pos tive experience if a colleague cuts lead. If there’s a choice
piled up with cream
or the ants
Loser, countless books and websites offering
fatness
people pick the one
LET TEeR
of health
professionals
of th H
I mentioned this article at work, and we’ve at every size.
Here’s what the
experts and lates
MONT
evidence says.
swapped the biscuit jar for a fruit bowl. Next JUNE 2016 HEALTHY FOOD U 23
Note: ‘Your say’ letters may be edited for length and content.
at 9am! Thank you! Katie Gilham, SA Helen Jones, QLD
It’s easy to make
poor lunch choice
Dietitian Kariss s when you’re
a Woolfe shows
46
you simple ways busy and stressed out
hea thyfoodg
uide com au to eat heathier
at work
10 healthyfoodguide.com.au
Australian Healthy @hfgaustralia hfgaustralia @HFGAustralia
Food Guide #cookwithhfg
newsbites
Keep up-to-date with the latest
in health and food news.
30
SECONDS
Glowing with
HEALTH That’s how long you should chew
your food if you want to lose weight.
Ditch the tan, just eat more vegies! Carotenoids
in vegetables give your skin a yellow glow, which Researchers found those who chewed
young Aussies at risk of skin cancer agree looks each mouthful for 30 seconds ate fewer
healthier, according to Australian researchers. So snacks two hours later than those who
slip, slop, slap — and chomp on that carrot! didn’t. It seems the old wives’ tale about
The University of Newcastle, 2017 chewing 32 times wasn’t that far off!
Appetite, 2013
12 healthyfoodguide.com.au
MATTER OF TASTE
Q Why do some people hate the taste
of broccoli and Brussels sprouts?
A It’s in your genes. Around 20 per cent
of us are ‘super-tasters’ who have more
taste buds, so the cabbage family tastes
bitter. If that’s you, choose less bitter
vegies like beetroot, corn and peas.
The Conversation, 2017
newsbites
ASK THE EXPERT
The kids have all moved out and
Q I’m tired of cooking every night
for just me. Any advice? Karen, via email
Karissa Woolfe
Healthy Food Guide
That’s the jump in Asian Accredited
vegie purchases made by Practising Dietitian
W
e all know
trouble telling your bok choy it’s hard to
from your choy sum? Here’s maintain
how to spot the difference the motivation to
between three Asian veg. cook for one. But
think back to a time
Ř Bok choy, when you may have
sometimes known
been cooking four
as pak choi or separate meals each
Chinese white night, and you’ll TABLE
cabbage, has realise the perks FOR ONE
chunky, white, of cooking solo! Send your It may feel
Here’s how questions to a bit lonely, but
celery-like stalks and dark
to enjoy it: editor@healthy research shows
green leaves. Baby bok foodguide.com.au sitting at the
choy is a lighter green.
1
REFRAME Please note: We cannot able is better
reply to individual
Ř Choi sum The best thin letters or you than
has dark green about cookin dlessly eating
leaves and pale, for one is you can watching TV —
thin stalks. It the menu around your tastes. and not noticing your food.
sometimes has No more “I can’t eat fish Use the opportunity to tune
because the kids don’t like it”. into your senses and develop
edible yellow
Enjoy that piece of salmon! mindful eating skills.
flowers attached.
Ř Gai lan,
2 4
GO-GO GADGETS TWICE IS NICE
also known Save time and energy It’s hard to adjust from
as Chinese in the kitchen by using cooking for a large
broccoli, has gadgets like a slow-cooker. family, and eating the same
You can’t beat coming home dish four days in a row can
thick glossy
to the aroma of a hearty be boring. If a recipe feeds
green stalks, large dark home-cooked casserole, four, halve it so that you’re not
green leaves and small happy in the knowledge over-preparing, and then enjoy
yellow flowers in the centre. there will be leftovers! leftovers for lunch the next day.
Nielsen Homescan, 2017
14 healthyfoodguide.com.au
SAVE THE DATE
5–6 August, Sydney Turn the
Head to the Gluten Free Expo
at the Grand Pavilion, Rosehill
ROAST
Gardens, Sydney for the
latest gluten-free products.
DOWN
Subscribe to HFG while Next time you buy
there and get a FREE coffee, choose a
$60 goodie bag! light-to-medium
roast. A deep
flavour smells
enticing, but
researchers have
found dark-roasted
beans are lower in
antioxidants, so you
might be selling
your health short.
Journal of Medicinal
Food, 2017
satisfying swap
They might both have the same
kilojoules, but the latest research
Science update
F T
T H E HE A D
D
N
LIN
DIETING?
BEHI
ES
W
E
W
IT
H O
DR
TIM C R
What if there was a way to lose weight without drastic
food changes or gym hours? Enter ‘intermittent fasting’:
success guaranteed — just make friends with hunger!
D
ieting often seems like Alternating days of fasting followed by days of
high fashion — what’s feasting are also popular. Yet another variation is
popular today is out a 16–hour overnight fast, where all your eating is
of style tomorrow. But there restricted to an eight-hour window each day.
is nothing new about fasting.
In fact, it’s been at the core of Do fasting diets work?
many religious practices across Fasting diets do work for weight loss, but not for
cultures for thousands of years. everyone. Importantly, when you compare them
What is new is the with the more traditional diets, they don’t
weight-loss angle, offer an extra advantage for those of us
which has turned There are no seeking long-term weight loss.
intermittent fasting diets restrictions to A recent review of nine intermittent
into one of the biggest fasting weight-loss trials, each of which ran
health trends today.
what you eat on for a minimum of six months, discovered
non-fasting days both intermittent fasting, and just ongoing
What does kilojoule restriction, produced the same
fasting involve? amount of weight loss at the end of the trials.
Intermittent fasting diets
prescribe a set time of fasting The new ‘Flexi’ Diet
followed by periods where Now here comes the new kid on the fasting block:
eating is allowed. The most the CSIRO ‘Flexi’ Diet, which uses a combination of
popular fasting diet is known intermittent fasting and meal replacement shakes.
as the 5:2 Diet, which severely A recent clinical trial of the diet showed it does
Photo: iStock.
restricts calories for two days work. Interestingly, however, what didn’t make
per week and allows you to eat as many media headlines was that an alternative
normally during the other five. comparison diet worked just as well.
16 healthyfoodguide.com.au
On the ‘Flexi’ Diet, you need to fast Compare the pair:
intermittently for three days of the week, does fasting beat
eat more of a kilojoule-controlled diet on a traditional diet?
another three days, and enjoy a ‘flexi day’
when you can eat freely. You also consume
meal replacement shakes for some of the
meals. Fasting days are not true starvation
times, however. You can still eat between
2500 and 4500 kilojoules depending on
body size — less than half the normal intake.
In a four-month trial, those following the
‘Flexi’ Diet lost an average of 11 kilograms.
Their cholesterol, blood pressure, insulin
and glucose indicators all improved. The
results looked impressive, but the control
group who were on a more traditional
kilojoule-controlled daily diet for seven
days a week — consisting of two
meal replacement shakes and one
healthy meal of vegetables and
protein — achieved the same
amount of weight loss.
Making sense
of it all
Fasting diets are not for
everyone. For a start, being
hungry for long periods
of time is not pleasant.
And the focus on food
deprivation is a red flag
for creating a disordered
relationship with food.
There’s no one best version
of a fasting diet. A fasting
protocol that works for one
person could be another’s idea
of hell. Consider trying different
approaches. Go with the one you
feel does not cause too much hunger
discomfort — one you’re likely to stick to.
Plan ahead to keep busy on your fasting
days so that your mind is off food. Crucially,
try not to treat eating days as an excuse to Dr Tim Crowe is an Advanced Accredited Practising
binge: stick to eating healthily with just a Dietitian and nutrition research scientist. You can
small increase in the food you eat. connect with him at thinkingnutrition.com.au
18 healthyfoodguide.com.au
yourself’. I love that. If I have a craving for chocolate, Tuesday is stir-fry night. I know that it
cheese or cake, I don’t deny myself. Instead I make helps lots of families function, but I
sure that it’s good quality, and I keep portions small. want more diversity in my diet.
The best piece of advice I’ve received was Healthy eating doesn’t have
passed on from my great-grandma. Back in to be time-consuming. A quick
the 1920s she used to say, ‘I may have the highest dinner in our house is avo on toast
grocery bill, but I have the lowest doctor’s bill’. and scrambled eggs. It takes about
10 minutes and I’d rather my family
I like to cook a proper breakfast. eat that than order a pizza
The whole family will have eggs with
avocado and wholegrain toast. My
husband makes us a smoothie with
❛opportunity
I try to use every
I can to
when we’re short on time.
3
supermarket, I like to point out the
pomegranate to them, and try to
THINGS LOUISE CAN’T LIVE WITHOUT make some of those unusual fruits
and vegies more familiar.
Fresh turmeric Organic eggs
We use it in smoothies, We’re building a But what I ultimately hope
chicken enclosure
curries & soups & it to teach my kids is that food
has so many health & plan to have
benefits. very happy i b j y. It’s about getting
chickens. family, turning off
king to one another.
earn to be mindful
hermomix in their mouths, and
me so much
time e of food. I don’t want
the kitchen.
I call focus on the health side
t my sous ch
ef!
at should go without
is about family.
CRUNCH TIME all gone there after a hectic Here’s three easy ways
FOR STRESS! day or week. Unless, of course, to crunch stress away:
Pack a carrot. They’re
You’re probably familiar with
the advice ‘don’t shop when
you’re hungry’ — which can
you snack on celery sticks —
which your body burns more
kilojoules digesting than the
1 crisp, highly portable
and delicious, skin and all.
Stock the fridge. Keep
easily see you buying more
than you intended, including
that packet of chips you polish
celery actually provides!
A recent study conducted
by the University of Sydney
2 pre-chopped crudités and
a low-fat dip like hoummos on
off in the car on the way home found women aged 45 years hand for a satisfying snack.
Pop a cherry. Juicy cherry
from the supermarket.
The same goes for snacking
when stressed. Chocolate, Tim
and over who eat three to four
daily servings of vegies have
lower levels of stress. Could it
3 tomatoes give you a burst
of flavour and vitamin C. Close
Tams, cheese and wine … we’ve be all that crunching? your eyes, taste the joy.
22 healthyfoodguide.com.au
Foods that
ramp up stress
How foods
Want to turn down the
tension? Then keep these
foods to a minimum.
LOLLIES
Sugar ramps up
CAN BEAT
stress because it
increases blood
glucose, insulin
and hormones such as
STRESS
adrenalin and cortisol. This can
increase weight and anxiety.
ALCOHOL
Though kicking
back with a wine
The best chill pill for stress may be the food you or beer may
put on your plate. Stephanie Osfield investigates promise to push
your ‘relax’ button,
the link between what you eat and how you feel. alcohol also triggers the
release of adrenalin.
LATTES AND
H
ow many times a day do attack and stroke, digestive
you think “I’m stressed”? upset and weight gain via LONG BLACKS
If it’s your daily mantra, elevated appetite and blood That jittery
your fight or flight response glucose,” says Dr Deborah feeling after too
could be jeopardising your Hodgson, Director of the many short blacks
health. It seems we’re Laboratory of comes because caffeine
surrounded by stress. Neuroimmunology makes your body pump out
w e r s adrenalin and cortisol.
Stress lo unit y,
We’re stuck in traffic at the University
jams, trying to meet m of Newcastle.
your im ing your SALTY CRISPS
work deadlines and m is Stress also
juggle family and compro to fight of f affects the Salt increases
abilit y
flu s blood pressure
social commitments.
colds & balance of your
and your body
Additional text: Karissa Woolfe. Photos: iStock.
Brain Immunity
Chronic stress rewires Stress lowers your
your brain, causing immunity and reduces
higher stress reactions natural killer cells,
to smaller triggers. compromising your
This adversely affects ability to fight off colds
memory, judgment, and flus. Long-term
reasoning and the stress may promote
way you feel. diseases like cancer.
Waistline Heart
Stress-released cortisol Stress-driven adrenalin and the
encourages storage of hormone noradrenaline increase
hidden visceral belly fat, your heart rate and your blood
which drains to organs, pressure, which both put stress
such as the liver and heart. on the heart. More extreme or
long-term stress responses can
damage the heart muscle and
cause irregular heart rhythms.
Gut, digestion, bowel
Stress slows digestion. It may
increase muscle spasms in your
colon, causing pain, bloating Skin
and wind. It can also lead to Stress can make you sweat
irritable bowel symptoms, such more and your face flush.
as constipation and diarrhoea. Stress hormones and
Stress hormones may also cause inflammatory histamines
acid reflux and heartburn. may increase skin itching,
rashes, pimple outbreaks
and inflammation.
Muscles
These tense up in readiness
for physical action. If your Sleep
stress is chronic, it may The excess cortisol that
cause you muscle pain or stress releases keeps your
aggravate muscle conditions. body aroused and alert,
making it harder to fall
asleep and stay asleep.
24 healthyfoodguide.com.au
Foods that soothe stress
Could the right foods correct stress-triggered body
imbalances while helping you stress less? “Yes,”
says Felice Jacka, Director of the Food and Mood
Research Unit at Deakin University.
“Research shows that people who eat a diet rich
in fresh fruit and vegetables, whole grains and lean
protein are less depressed and less anxious than
those eating a diet high in processed foods.”
H-2-Oh 10.45
am
Walk it off
f you are Offer to do the morning coffee run at
verwhelmed work. Exercise is a natural stress reliever which
by your email lowers cortisol and adrenalin. Caffeine can
‘to-do’ list, heighten the body’s stress response so maybe
te with a long order a dec
eath or three, a small han
p away from serotonin a
k and pour magnesium
ass of water help reliev
ydrated. stress level
26 healthyfoodguide.com.au
c ting
s is af fe
If s t res e, ask your
your lif t suppor t
u
GP abo s or call
ser vice e on
Lifelin 4
13 11 1
2.00
pm
Time for a refill
Struggling to stay focused after 3.30
pm
ep it up
lunch? A foggy mind can signal dehydration, harge your batteries by climbing up
so it’s time to stretch your legs and pour he stairs. Eat a slice of dark rye toast
yourself another glass of water. Chew on with nut butter, which is rich in magnesium and
a piece of sugar-free gum, or crunch into anti-stress B-vitamins, or a small tub of yoghurt
a crisp apple, to relieve any jaw tension. to feed your gut-friendly bacteria.
6.30
pm
Table talk
The dinner table is the perfect
time to connect with your loved ones, and
laughter can release feel-good hormones.
Feed your brain with omega-3 rich salmon,
plus half a plate of steamed leafy greens
and a quarter of a plate of brown rice,
which provides B-vitamins and magnesium.
If you drink alcohol, avoid that second
glass, which could disrupt your sleep.
Do we really
NEED TO SNACK?
Snacks are a big contributor to expanding waistlines. Dietitian Catherine
Saxelby shows you healthier ways to glide through to the next meal.
over-the-top ‘treats’ like raw a manicure, clean, or do feelings (what else comes
caramel slices and ‘cronuts’ — a puzzle or needlework up aside from hunger?)
snacks that can have your entire 3 Garden outdoors 6 Read a book or magazine
day’s kilojoule intake in one go!
28 healthyfoodguide.com.au
Salty snacks
are easy to
overeat
Is snacking just
distracted eating?
Often snacking is non-mindful
eating. You might find yourself
mindlessly munching popcorn
at the movies, unconsciously
chomping choc biscuits in front
of the television, or obliviously
scoffing chips at your desk
while your mind is wrapped up
in a mentally challenging task.
If you notice your kids snack Tired? Step How to cope with
the 3pm slump
while playing a computer game, away from
or padlocked to their iPad, they your desk
might be doing the same thing. to recharge That mid-afternoon low where concentration flags
Research shows that when and yawning starts is a common snack trigger. This
you are distracted or not paying slump is so well recognised that health experts
attention to your eating you tend suspect there’s a biological basis for it.
to eat more. That’s because it’s Many warmer European countries recognise this
easier to take in many more low point and break for a traditional siesta. If you
snack kilojoules than you need can grab a half-hour nap, do it — but few of us have
before the 20 minutes it takes this luxury, so focus on getting a good night’s sleep.
for your stomach to signal to Seven to nine hours of sleep is recommended each
your brain that you are full. night to keep your appetite hormones in check.
Before you turn to coffee and doughnuts in
Stop mindless snacking an attempt to stay awake, consider these two
better alternatives that will power you through
The next time you feel the urge to reach the afternoon towards your evening meal.
for biscuits or chips, pause for a moment
and ask yourself these six questions:
1 Acknowledge your energy is going to
plateau at 3pm or 4pm and plan to eat
Ř Am I really Ř Can I stop at something to tide you over to dinner. Make it
hungry now? just one? Or will nourishing and just filling enough, like a banana
(Remember, it’s this snack lead to with a handful of mixed nuts (slow-release energy
okay to be a little) more overeating? with healthy fats), or a mug of thick lentil soup with
Ř Am I eating out Ř Do I always snack two grainy crispbreads (protein with slow carbs).
of boredom? Or at this time of day
tiredness? Or
anger? Will eating
out of habit?
Ř Is my energy
2 Eat a nutritious lunch and ensure that your
food intake is balanced. Make sure that you
change my mood? include some low-GI carbs, such as grainy bread,
really that low?
brown rice, or legumes like chickpeas, with a source
Ř Am I craving Or would stepping
of protein, such as chicken, eggs, salmon, lentils or
something sweet, away from my desk other legumes. And make sure there’s some salad
crunchy or salty? for a moment help? or vegetables. Then you can push on through that
slump, knowing you’ve nourished your body.
30 healthyfoodguide.com.au
HEALTHY SNACKS
under 600kJ
Remember that snacks — no matter how
‘light’ — count as part of your total intake.
(140cal)
5 strategies for
smart snacking
You don’t have to take snacks off
the menu completely. Here’s a
practical guide to getting the
most from your daily nibbles.
1
CHECK IN
2 tbs raw 1 small tub (170g) 2 tbs hoummos + Are you really hungry? Could
cashew nuts low-fat fruit yoghurt 1 cup carrot sticks it be you’re actually thirsty?
490kJ 555kJ 470kJ You may feel a little low in energy —
(117cal) (133cal) (112cal)
but remember, you’re not going
to die from lack of food.
2
KEEP SNACKS SMALL
Choose a snack that is the
right size. (See our portion
1 muesli bar, 1 slice of raisin toast Small skim
uncoated + 2 tbs low-fat ricotta cappuccino suggestions in box on left.) Eat just
530kJ 475kJ 295kJ enough to quell hunger. Don’t
(127cal) (114cal) (71cal)
turn it into a meal by overeating.
3
STEP UP TO THE PLATE
Serve your snack on a small
plate, bowl or plastic tub.
Close the snack packet and put
2 Ryvita crispbreads 40g box 1 hard-boiled it away. That means there’s no
+ ¼ small avocado sultanas egg
500kJ 575kJ 240kJ temptation for mindless eating.
(120cal) (138cal) (57cal)
4
SNACK MINDFULLY
Don’t snack at your desk,
in the car or while watching
TV, where you’ll fall into automated
eating mode. Instead, tune into
2 cups air-popped 2 celery stalks + 2 tsp 1 medium the different flavour and texture
plain popcorn peanut butter apple
230kJ 330kJ 405kJ sensations to feel more satisfied.
(55cal) (79cal) (97cal)
5
CHOOSE SNACKS
WITH NUTRIENTS
Ditch the biscuits, ice cream
or chips. Make snacks contribute
vitamins, minerals and fibre, not
2 fresh 95g can tuna (drained) ½ cup steamed just refined carbs, sugars and bad
Medjool dates in ½ capsicum edamame fats. Eat whole foods that are not in
560kJ 355kJ 520kJ
(134cal) (85cal) (124cal) a packet, such as a handful of nuts,
a boiled egg or a piece of fruit.
ALLERGY UPDATE
LIKE ME?
Are you among the 17 per cent of Aussies who avoid
certain foods due to an allergy or intolerance? Before
you self-diagnose, read what our experts have to say.
Y
ou only have to host a with three of the main reasons
kid’s birthday party, or for adverse reactions — and ways
invite friends and family to ensure you don’t miss out on
1
over for a meal, to discover how essential nutrients.
common food allergies are. An
adverse reaction to food can
be a bewildering experience —
firstly, trying to work out what
Food
triggers your symptoms, and allergy
then learning how to avoid
the offending foods. This can Food allergy occurs in around
also affect your social life — for one in 20 children and about
example, finding safe options on 2 per cent of adults, according
the menu when you eat out, or to the Australasian Society of
planning a dinner and catering Clinical Immunology and Allergy
for someone who has special (ASCIA). These allergies occur
dietary requirements. when your body’s immune
The good news is, over time, system reacts unusually to the
you can manage a food allergy food you eat and attacks it by
or intolerance more easily — you releasing histamine. The most
might even discover delicious common allergy trigger foods
substitutes. Here’s our guide to are egg, cow’s milk, peanuts,
finding out why you might be tree nuts, seafood, sesame,
reacting to certain foods, starting soy, fish and wheat.
32 healthyfoodguide.com.au
ÂSYMPTOMS
If you’re allergic to a food,
the symptoms will usually
appear within 30 minutes
to two hours after eating.
Symptoms vary, from mild
itchiness, hives and rashes
through to vomiting and
serious anaphylactic reactions,
requiring immediate medical
help. ASCIA recommends
that you ask your doctor to
complete an Action Plan for
Allergic Reactions (available
from allergy.org.au) to ensure
a swift response in the event
of a severe reaction.
ÂWHAT TO AVOID
Quite simply, you should try
to avoid whatever causes the
reaction. “The most important
thing to remember about the
symptoms of food allergies is
that they will occur every time
the suspected food is eaten,”
says clinical immunologist
and allergist, Dr Marianne
Empson. “If you don’t eat the
food, you won’t react.”
This can be harder than it
seems, as the offending food
could be an ingredient in a
variety of processed foods.
A specialist dietitian can teach
you how you can prevent
occurrences and ensure your
diet is nutritionally balanced.
If you suspect you have a
food allergy, it’s important to
have it investigated by your
doctor — not to self-diagnose.
Your GP might recommend
that you see a specialist to
undergo an allergy test.
Why so sensitive?
A study of one-year-olds in Melbourne found
that more than one in 10 had a food allergy.
Food
In an effort to pinpoint the causes of the high erance
rates of food allergies in babies, the following
Food intolerances can produce
theories are being studied extensively.
symptoms that are similar to
Over-cleanliness food allergies, but the cause
Our obsession with cleanliness reduces is quite different. Usually food
exposure to different types of bacteria that intolerances affect the digestive
help build our immune systems. system, and trigger reactions
Changed diets by irritating nerve endings in
We’re eating a much greater variety of foods your skin, airways, nervous
than we used to, including more processed system and gut.
and packaged foods, meaning there are more
potential allergens in our diets. Some common reasons for
Delayed introduction food intolerance include:
Protecting infants from eating potentially Ř Lack of an enzyme to properly
allergenic foods, like nuts, might actually be digest the food, such as lactase
inhibiting their bodies’ ability to tolerate them. deficiency, which is responsible
for lactose intolerance.
Environmental factors
We all have increased exposure to chemicals Ř A reaction by individuals to a
specific group of carbohydrates,
and pollution in our day-to-day lives.
such as FODMAPs.
Vitamin D deficiency Being too
Babies born and breastfed over the winter clean may be Ř Sensitivity to certain food
the cause of chemicals or preservatives,
months have a higher incidence of allergy, such as salicylates or amines.
some allergies
suggesting vitamin D is a factor.
ÂSYMPTOMS
The symptoms are usually
digestive problems associated
with Irritable Bowel Syndrome,
such as bloating, stomach
cramps and diarrhoea. They
tend to come on slowly, long
after you have eaten, making
diagnosis difficult. If you suspect
food intolerance, it is
a good idea to keep
U K N OW? a food and symptom
O
D I D Y ocon u t
Rice, c milks
diary to help your
a lm o nd doctor pinpoint what
& b e low
tend t o the issue might be,
c a lc iu m
in so they can refer you
to the right specialist.
34 healthyfoodguide.com.au
A symptom &
food diary can
help pinpoint
triggers
ÂWHAT
TO AVOID
Not surprisingly, th
depends on what
causing the intole
For instance, lacto
intolerance occurs
someone can’t dig
lactose which is pr
milk and other dai
Three out of four p
Irritable Bowel Syn
notice improveme
follow a low-FODM
Dr Sue Shepherd,
Accredited Practis
and clinical resear
more, visit shephe
Why doe
COW’S
ĕĕ A food aller
Difficulty di
sugar in mil
ĕ Sensitivity t
3 Coeliac
disease
Coeliac disease, pronounced
‘seel-ee-ak’, is not actually an
ÂSYMPTOMS
“There are a variety of symptoms, including
abdominal pain, bloating and flatulence, but
they can also include fatigue, headache or mouth
ulcers,” explains Sally Tobin, communications
manager at Coeliac Australia. “An absence of these
allergy. Instead, it’s an symptoms is also possible.” If you suspect
autoimmune disease you have coeliac disease, you can learn
where a person’s 1 in 10 Aussies eat your risk from an online assessment at
immune system reacts coeliac.org.au/assess. Then, if indicated
abnormally to gluten,
gluten free, making by the results, make an appointment to
the protein found in it the most common see your GP for a proper diagnosis.
wheat, barley, oats and ‘special diet’ request
rye. An estimated one in ÂWHAT TO AVOID
70 people is living with Currently, there is no cure for coeliac
coeliac disease, according to disease and you need to follow a strict gluten-free
Why doesn’t
BREAD like me?
ĕ Undiagnosed coeliac disease,
causing you to react to gluten
ĕĕſA food allergy to wheat
At food intolerance to
the fructans in wheat
(oligosaccharides, which
are the ‘O’ in FODMAP)
ĕſ A sensitivity to the type of
preservative used in the bread
(such as propionate 282)
36 healthyfoodguide.com.au
ALLERGY
ALERT! If you are avoiding certain foods, you may be missing out on essential
nutrients, so it’s important to make sure you’re getting them elsewhere.
Leafy ih Al d
greens
cinnamon roll
st
blueberry bla
salted caramel
coconut ca
shew
warming winter soups • brekkies for dinner • creamy comfort meals
of goodness
soups to give comfort through cold nights!
HIGH
PROTEIN
PER SERVE
Chicken & quinoa
1559kJ/373cal Sugars 8.1g
soup with herb Protein 30.3g Fibre 8.5g
& chilli pesto Total Fat 15.2g Sodium 648mg
(See recipe on p45) Sat Fat 3.5g Calcium 124mg
Carbs 24.2g Iron 5.6mg
40 healthyfoodguide.com.au
Chickpea, sweet
potato & ginger soup
(See recipe on p46)
Recipes: Chrissy Freer. Photography: Mark O’Meara. Styling: Julz Beresford. Food prep: Kerrie Ray
These soups
are all suitable to
freeze. Let soup
cool & place in
containers
PER SERVE
1458kJ/349cal Sugars 9.0g
Protein 16.6g Fibre 13.9g
Total Fat 11.2g Sodium 694mg
Sat Fat 2.6g Calcium 129mg
Carbs 38.4g Iron 3.6mg
Broccoli & pea soup 2 cups frozen peas 2 Add the potatoes, stock and
with mint sour cream 2 cups reduced-salt 2 cups of water, and bring to the
& pistachios vegetable stock boil. Reduce heat and simmer,
Serves 4 Cost per serve $1.95 ¼ cup reduced-fat sour cream covered, for 5 minutes. Add the
Hands-on time 15 min 2 tablespoons chopped broccoli and peas. Then simmer,
Cooking time 25 min mint leaves, plus partially covered, for 10 minutes,
Suitable to freeze extra leaves, to serve or until vegetables are tender.
9vegetarian 2 tablespoons pistachio Set aside to cool slightly.
kernels, chopped 3 Blend soup in batches until
1 tablespoon olive oil 4 slices toasted grainy smooth. Return soup to a clean
1 large onion, finely chopped sourdough, to serve saucepan and reheat until hot.
2 garlic cloves, crushed Season with black pepper.
1 teaspoon lemon zest 1 Heat the oil in a large saucepan 4 Combine sour cream and
2 large potatoes, over medium-high heat. Sauté mint. Serve soup with a dollop
peeled, chopped the onion for 5 minutes, or until of the mint sour cream, and
350g broccoli, trimmed, soft. Add the garlic and zest, and sprinkle with the pistachio
chopped cook, stirring, for 1 minute more. nuts and extra mint leaves.
42 healthyfoodguide.com.au
Spicy chicken, black
bean & kale soup
with tortilla crisps
(See recipe on p46)
HIGH
PROTEIN
PER SERVE
1635kJ/391cal Sugars 8.5g
Protein 34.4g Fibre 12.9g
Total Fat 10.8g Sodium 553mg
Sat Fat 3.0g Calcium 88mg
Carbs 32.3g Iron 4.0mg
Slow-cooked lamb
shank, lentil &
vegetable soup
Nourish
your body with
this iron-rich
mix of tender
lamb & veg
HIGH
PROTEIN
PER SERVE
1713kJ/410cal Sugars 8.3g
Protein 41.3g Fibre 8.4g
Total Fat 16.9g Sodium 552mg
Sat Fat 6.7g Calcium 136mg
Carbs 19.0g Iron 5.9mg
44 healthyfoodguide.com.au
Slow-cooked lamb further 30–45 minutes, or until Herb & chilli pesto
shank, lentil & the meat is very tender and ¹⁄³ cup flat-leaf
vegetable soup starting to fall away from parsley leaves
tritio n
Serves 4 Cost per serve $4.05 the bone. Use tongs to Nu TIP ¹⁄ ³ cup coriander
Hands-on time 15 min transfer the lamb to a leaves
Cooking time 2 hours plate and remove the
Tame your 1 tablespoon
hunger with this
Suitable to freeze meat from the bone. protein-packed roasted, unsalted
9diabetes friendly Coarsely shred. Skim hearty dish cashew nuts
any excess fat from the 1 long red chilli,
2 teaspoons olive oil surface of the soup and deseeded, chopped
2 medium lamb shanks, discard it. Then return the 1 tablespoon lemon juice
fat trimmed the shredded lamb meat 2 teaspoons olive oil
1 large onion, finely chopped to the pan, and season soup
2 large carrots, peeled, diced with cracked black pepper. 1 Heat half of the oil in a large
2 celery stalks, trimmed, diced 4 Combine parsley, parmesan saucepan over medium heat.
2 garlic cloves, crushed and lemon. Serve soup sprinkled Cook chicken, stirring, for about
2 fresh or dried bay leaves with parsley mixture. 2–3 minutes, or until it is golden.
3 large tomatoes, diced Transfer chicken to a bowl.
2 cups reduced-salt 2 Heat remaining oil in same
chicken stock Chicken & saucepan over medium heat.
½ cup French green lentils, quinoa soup Cook onion, carrot and celery,
rinsed with herb & stirring, for 5 minutes, or until
¼ cup chopped flat-leaf parsley chilli pesto softened. Add garlic; cook,
1 tablespoon finely (p40) stirring, for 1 minute, or until
grated parmesan Serves 4 fragrant. Add stock, quinoa and
2 teaspoons lemon zest Cost per serve $3.00 2 cups of water, and bring to the
Hands-on time 20 min boil. Reduce heat and simmer,
1 Heat half of the olive oil in a Cooking time 40 min partially covered, for 30 minutes,
stock pot or large saucepan over Suitable to freeze or until quinoa is tender.
medium-high heat. Add the lamb 9gluten free 9dairy free 3 Add the beans and broccoli;
shanks and cook, turning, for simmer, uncovered, for about
about 4–5 minutes, or until well 2 teaspoons olive oil 2–3 minutes. Then season with
browned. Transfer to a plate. 400g skinless chicken cracked black pepper.
2 Heat the remaining oil in the thigh fillets, diced 4 Meanwhile, make pesto. Blend
same pan. Add the onion, carrot 1 large onion, finely chopped the parsley, coriander, cashews
and celery; cook, stirring, for 2 large carrots, diced and chilli in a food processor
about 6–7 minutes, or until soft. 2 celery stalks, diced until all finely chopped. Add
Add the garlic and cook, stirring, 2 garlic cloves, crushed lemon juice and oil, and process
for 1 minute more, then return 3 cups gluten-free, reduced-salt again, adding 2–3 teaspoons
the lamb to the pan. chicken stock of water, if necessary, to achieve
3 Add the bay leaves, tomato, ½ cup tricolour quinoa, a thick pesto consistency.
stock and 2 cups of water. Cover rinsed, drained 5 Serve soup topped with a
and bring to the boil. Reduce 150g green beans, dollop of the pesto.
the heat to low and simmer, trimmed, sliced Note If you are pressed for time,
covered, for about 1 hour. Add 250g broccoli, cut you can use store-bought pesto,
lentils, cover and simmer for a into small florets or garnish with fresh herbs.
46 healthyfoodguide.com.au
NEW LOCATION! NOW ON SAT & SUN! FREE PARKING!
Principal Sponsor:
Supporting Partners:
hfg RECIPES
RISE and
DINE
Breakfast for dinner? Why not?
Satisfy your cravings with these
healthy and hearty home-cooked
‘brinners’. Brinners are winners…
HIGH
PROTEIN
48 healthyfoodguide.com.au
Corn fritters with
cheat’s capsicum relish
★
COVER
recipe
Recipes: Liz Macri. Photography: Mark O’Meara. Styling: Julz Beresford. Food prep: Kerrie Ray.
Corn fritters
with cheat’s ¼ cup finely chopped bowl. Then season mixture with
capsicum relish coriander leaves cracked black pepper.
Serves 4 Cost per serve $3.85 ½ cup reduced-fat milk 3 Heat half of the remaining oil in
Hands-on time 20 min 100g sliced smoked salmon a large non-stick frying pan over
Cooking time 20 min 4 cups mixed salad leaves medium-low heat. Then spoon
9diabetes friendly 4, ¹⁄³-cupfuls of fritter batter into
1 Preheat grill to high. Line a pan. Cook fritters for 4–5 minutes
2 medium red capsicums, baking tray with foil. Place the each side, or until they are golden.
quartered capsicums on tray and cook until Repeat with remaining oil and
2 teaspoons red wine vinegar the skin blisters, then put into a batter to make 8 fritters.
1 large red onion, plastic bag. Stand for 5 minutes. 4 Serve with capsicum relish,
finely chopped Peel away the skin and finely smoked salmon and salad.
½ cup finely chopped chop. Combine the capsicums,
flat-leaf parsley leaves vinegar, half the onion, half the
1½ tablespoons olive oil parsley and 2 teaspoons of olive
PER SERVE
500g corn cobs, husks and silks oil in a medium bowl. Set aside.
discarded, kernels removed 2 Meanwhile, combine corn 1612J/386cal Sugars 8.0g
Protein 19.1 Fibre 10.8g
2 eggs, lightly beaten kernels, eggs, flour, coriander, Total Fat 14.3g Sodium 330mg
½ cup wholemeal milk, remaining chopped onion Sat Fat 2.9g Calcium 141mg
Carbs 39.4g Iron 5.3mg
self-raising flour and leftover parsley in a medium
Tex-mex
beans with
bacon
crumbs
Tex-mex beans 1 x 400g can no-added-salt low and simmer, uncovered, for
with bacon crumbs chopped tomatoes 10 minutes, or until the sauce
Serves 4 Cost per serve $4.10 1 x 400g can tomato purée thickens and beans have been
Hands-on time 20 min 100g shortcut bacon heated right through.
Cooking time 20 min rashers, fat trimmed 3 Meanwhile, heat over high a
Suitable to freeze ¹⁄³ cup finely chopped small non-stick frying pan. Cook
9dairy free flat-leaf parsley leaves bacon, turning, for 5 minutes, or
4 slices toasted grainy until golden and crisp. Transfer
1 tablespoon olive oil sourdough, to serve to a board; finely chop.
1 medium brown onion, 4 Stir parsley into bean mixture.
finely chopped 1 Heat the olive oil in a large Then serve beans with bread
3 garlic cloves, crushed saucepan over medium-high and bacon crumbs.
1 tablespoon fresh heat. Sauté onion for 5 minutes,
HIGH
oregano leaves or until it is softened. Add garlic, PROTEIN
50 healthyfoodguide.com.au
Rosemary & fennel
pumpkin rosti
with fried eggs
(See recipe overleaf)
This brekkie
for dinner has
four of your five
daily serves
of veg!
PER SERVE
1660kJ/397cal Sugars 11.6g
Protein 14.3 Fibre 6.7g
Total Fat 29.7g Sodium 105mg
Sat Fat 6.5g Calcium 110mg
Carbs 15.1g Iron 2.7mg
52 healthyfoodguide.com.au
Meal for one
It’s easy to get your five-a-day with this simple vegie-packed supper!
Quinoa with Squeeze of lemon juice 2 Remove the lid and add the
pumpkin & leek ¼ cup chopped flat-leaf parsley quinoa with 125ml water. Bring
Serves 1 Cost per serve $4.65 to the boil, replace the lid and
Time to make 30 min 1 Heat the olive oil in a large reduce heat to low. Simmer for
9gluten free 9vegetarian non-stick frying pan (one with 12–15 minutes. Remove lid and
9dairy free 9diabetes friendly a lid). Add the pumpkin, leek, continue to simmer until all the
onion, thyme and garlic; cook, liquid has been absorbed.
1 teaspoon olive oil stirring, for 2–3 minutes. Cover 3 Stir pine nuts, lemon juice
175g pumpkin, peeled, diced the pan and allow the veg and parsley into the quinoa
1 small leek, sliced to sweat for 10 minutes, mixture. Season with cracked
½ small onion, finely sliced stirring occasionally. black pepper and serve.
2 fresh thyme sprigs,
leaves only
1 garlic clove, crushed
50g quinoa
2 tablespoons
pine nuts,
toasted
Recipe: Alice Brodie. Photography: Devin Hart.
PER SERVE
2420kJ/579cal Sugars 20.5g
Protein 19.1g Fibre 16.3g Quinoa with
Total Fat 29.8g Sodium 45mg
Sat Fat 2.4g Calcium 167mg
pumpkin & leek
Carbs 50.8g Iron 6.9mg
Chicken, pumpkin
& ricotta lasagne
54 healthyfoodguide.com.au
COMFORT
FOOD
…made healthy
These dreamy creamy meals use ingredients like yoghurt and cauliflower
to give your taste buds the joy they crave, for a fraction of the kilojoules.
Chicken, pumpkin 1 Preheat oven to 180°C. Lightly thickens. Remove from heat.
& ricotta lasagne grease an 8–cup capacity baking Season with pepper.
Serves 8 Cost per serve $4.80 dish. Then line a baking tray with 5 Spread ½ cup of white sauce
Hands-on time 45 min baking paper. Place pumpkin on over base of baking dish. Top
Cooking time 1 hour, 30 min tray. Spray with olive oil. Bake for with 2 pasta sheets, then pumpkin
Suitable to freeze 20 minutes, or until tender. and half of the chicken. Drizzle
9diabetes friendly 2 Meanwhile, heat oil in a large over ½ cup of white sauce and
non-stick frying pan over high top with 2 pasta sheets. Evenly
700g Kent pumpkin, heat. Sauté onion and garlic for spread over ricotta mixture, top
peeled, thinly sliced 5 minutes. Add mushrooms and with 2 pasta sheets. Top with
1 tablespoon olive oil cook, stirring, for 5–7 minutes, or mushroom mixture, remaining
1 large brown onion, until golden. Remove from pan. chicken and ½ cup of white
finely chopped 3 Heat remaining oil in same pan sauce. Then finish with 2 pasta
3 garlic cloves, finely chopped over high heat. Cook spinach, sheets and the remaining sauce,
200g Swiss brown stirring, for 2 minutes, or until and scatter with mozzarella
mushrooms, thinly sliced just wilted. Transfer to a colander. 6 Bake, covered, for 40 minutes.
2 bunches English spinach, When spinach is cool enough Uncover and bake for 15–20
coarsely chopped to handle, squeeze out excess minutes, or until golden and
500g reduced-fat liquid. Finely chop. Combine pasta is tender. Leave to stand
smooth ricotta spinach, ricotta and egg in a for 10 minutes before serving.
1 egg, lightly beaten medium bowl. Season with
HIGH
2 tablespoons reduced-fat cracked black pepper. PROTEIN
HIGH
PROTEIN
PER SERVE
2646kJ/633cal Sugars 11.8g
Protein 38.7g Fibre 11.4g
Total Fat 20.7g Sodium 390mg
Sat Fat 4.6g Calcium 117mg
Carbs 66.9g Iron 4.3mg
56 healthyfoodguide.com.au
Enjoy your
mac ‘n’ cheese
even more with
vitamin C-rich
cauliflower
PER SERVE
58 healthyfoodguide.com.au
Garlic prawn
& basil risotto
HIGH
PROTEIN
PER SERVE
1618kJ/387cal Sugars 3.7g
Protein 32.1g Fibre 7.9g
Total Fat 14.3g Sodium 298mg
Sat Fat 6.1g Calcium 90mg
Carbs 24.7g Iron 5.0mg
60 healthyfoodguide.com.au
Lamb rack with 3 Meanwhile, squeeze garlic 400g cauliflower, cut
onion cream sauce flesh from skins, discard into small florets
& crispy potatoes skins. Finely chop up 1 cup reduced-fat milk
Serves 4 the garlic. Warm ¾ cup reduced-fat
rition
NutTIP
Cost per serve $7.10 leftover oil in mozzarella
Hands-on time 30 min small non-stick Lamb is an 200g piece light rye
Cooking time 40 min frying pan over excellent source bread, crust removed
9diabetes friendly a medium-high of iron to boost 1 tablespoon fresh
heat. Sauté onion energy levels thyme leaves
4 medium desiree potatoes, for 5 minutes, or until 1 tablespoon lemon zest
cut into 3mm-thick slices softened. Add wine and 6 cups mixed salad leaves
3 garlic cloves, unpeeled boil until reduced by half. Add 1 tablespoon olive oil
1½ tablespoons olive oil garlic, cream, stock cube and 1 tablespoon lemon juice
2 x 6–cutlet French-trimmed 1 cup of water, and bring to the
lamb racks boil. Reduce heat and simmer 1 Preheat the oven to 180°C.
1 small brown onion, for 10 minutes, or until sauce Then lightly grease an 8–cup
finely chopped thickens and is reduced by half. capacity baking dish.
½ cup dry white wine 4 Combine the cornflour and 2 Cook the small dried pasta
¼ cup light cooking cream 1 tablespoon water in a small in a large saucepan of boiling
1 reduced-salt chicken bowl. Add to sauce and stir until water, following the packet’s
stock cube, crumbled mixture boils and thickens. Then instructions, until al dente. Add
½ teaspoon cornflour stir in shredded basil. the broccoli, and frozen peas
Small basil leaves, 5 Meanwhile, blanch beans, and corn, for last 2 minutes
Recipes: Liz Macri. Photography: Mark O’Meara. Styling: Julz Beresford. Food Prep: Kerrie Ray.
you’ll need
wholegrain spaghetti
MONDAY
Spaghetti with stock and ½ cup of water. Bring
marinara sauce the mixture to the boil, then
Serves 4 Cost per serve $6.50 simmer for about 5 minutes.
Recipe: Sarah Swain. Photography: Mark O’Meara. Styling: Julz Beresford. Food prep: Kerrie Ray.
Time to make 25 min 2 Meanwhile, cook the spaghetti
9dairy free 9diabetes friendly in a large saucepan of boiling
water according to the packet’s
1 medium onion, finely chopped instructions, or until spaghetti has
canned tomatoes 2 garlic cloves, crushed become al dente. Then drain and
+ ½–1 teaspoon smoked paprika
½ teaspoon chilli flakes
return pasta to the pan.
3 Add seafood mix to tomato
1 x 400g can no-added-salt sauce and cook for 4–5 minutes,
chopped tomatoes or until cooked through. Add
1½ cups reduced-salt parsley and about half of the
chicken stock lemon juice. Then season with
300g wholegrain spaghetti cracked black pepper.
marinara seafood mix 400g marinara seafood mix 4 Dress the salad leaves with
62 healthyfoodguide.com.au
5pm PANIC
Whip up these oh-so-filling winter dinners in less than 30 minutes.
Spaghetti with
marinara sauce
Recipe: Niki Bezzant. Photography: Mark O’Meara. Styling: Julz Beresford.Food prep: Kerrie Ray.
crumbled
2 tablespoons toasted
pumpkin seeds
HIGH
PROTEIN
PER SERVE
2089kJ/500cal Sugars 8.2g
Protein 43.7g Fibre 7.7g
Total Fat 22.0g Sodium 386mg
Sat Fat 5.9g Calcium 254mg Lamb steaks with warm
Carbs 27.8g Iron 7.7mg chickpea & feta salad
64 healthyfoodguide.com.au
using a spatula or spoon to
WEDNESDAY keep the noodles moving,
separating the strands.
Prawn & pork 5 Add bok choy, half of the
stir-fried noodles shallots and ½ cup of water;
Serves 4 Cost per serve $5.80 cook for 1 more minute
Time to make 15 min over high heat, stirring,
9dairy free until ingredients are
evenly distributed. Top
200g dried rice noodles with cooked egg and
2 eggs, beaten garnish with the
150g good-quality lean remaining shallots.
pork sausages, sliced Note You can find
2 garlic cloves, thinly sliced sambal paste in the
200g green prawns, international section
deveined, tails intact of most supermarkets
2 teaspoons sambal paste or at Asian food stores.
2 tablespoons reduced-salt
soy sauce
1 large red capsicum,
thinly sliced
400g bok choy, washed, sliced Prawn & pork
4 shallots, thinly sliced stir-fried
Recipe: Jo Bridgford. Photography: Mark O’Meara. Styling: Julz Beresford.Food prep: Kerrie Ray.
noodles
1 Cover the rice noodles with
boiling water and leave to stand
for 10 minutes. Drain.
2 Meanwhile, heat 1 tablespoon
of olive oil in a large non-stick
frying pan over high heat. Pour
in eggs and cook until set (about
30 seconds), stirring with spatula.
Remove from pan and set aside.
3 Heat another tablespoon of
oil in the pan. Add sausage and HIGH
PROTEIN
garlic; cook for 2 minutes. Add
the prawns and stir-fry for a PER SERVE
further 4–5 minutes. 1455kJ/348cal Sugars 3.4g
4 Add rice noodles to the pan Protein 25.5g Fibre 5.6g
Total Fat 20.0g Sodium 843mg
with sambal paste, soy sauce and Sat Fat 4.9g Calcium 209mg
red capsicum. Cook for 1 minute, Carbs 13.9g Iron 4.2mg
66 healthyfoodguide.com.au
you’ll need …
THURSDAY
parmesan
Caesar
chicken burgers +
Serves 4 Cost per serve $5.50
Time to make 15 min
Leftover
veg frittata
HIGH
PROTEIN
PER SERVE
1386kJ/332cal Sugars 5.1g
Protein 23.5g Fibre 5.1g
Total Fat 20.5g Sodium 350mg
Sat Fat 6.3g Calcium 268mg
Carbs 10.9g Iron 3.6mg
68 healthyfoodguide.com.au
Want more recipes?
9gluten free
9dairy free
9diabetes friendly
9vegetarian
All dietitian approved!
VISIT US AT
healthyfoodguide.com.au
for health news, nutritious recipes and great prizes!
hfg RECIPES
HFG
VER
MAKEO
in a h rr
Thai beef & veg and cook, stirring, for 2–3 minutes
green curry until softened, then add the corn
Serves 4 Cost per serve $5.40 and bok choy. Cook for 5 minutes,
Hands on time 15 min or until tender. Add curry paste;
Cooking time 15 min cook for 1 more minute. Reduce
9gluten free 9dairy free heat to low; stir in the coconut
milk, the fish sauce and 1 cup
1 tablespoon olive oil of water, and bring to a simmer.
2 red onions, sliced Keep the heat low to prevent
175g baby corn, halved
lengthways
the coconut milk splitting.
2 Meanwhile, cook basmati rice
✓Our lighter version
200g bok choy, quartered
has 70% less fat!
70 healthyfoodguide.com.au
✓Enjoy the same
creamy curry taste
with half the kilojoules
✓We've added
extra vegies to
boost the fibre!
healthyfoodguide.com.au
crumble
(See recipe on p74)
Pear & raspberry
perfect
(
2 tablespoons reduced-fat
table spread, melted
3 tablespoons orange juice
Reduced-fat vanilla custard,
to serve (optional)
74 healthyfoodguide.com.au
ADVERTISING PROMOTION
Cooking spray
3/4 cups Equal Spoonful
3/4 cup cocoa powder, sifted
200g low-fat vanilla yoghurt
125ml (½ cup) skim milk
2 just ripe bananas, mashed until smooth
3 x 50g eggs, lightly whisked
1/3 cup self-raising flour
1/4 cup wholemeal self-raising flour
For the latest product news and recipes visit us: choice.com.au
hfg RECIPES
lunch box
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Share your healthy lunch box with us to
become a certified HFG Lunch Box Hero!
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asty lunch for Bel $50
76 healthyfoodguide.com.au
ti
Tempt the kids into an
mmies
omega-3 boost with
pretty-in-pink salmon.
Pink salmon pasta
Makes 4 + 1 baby/toddler serve
Cost per serve $3.95
Time to make 30 min
ON
SALE
NOW!
All you need to live your best life!
TANTALISING TOFU
At HFG, we’re always on the lookout
for healthier takes on easy-to-make
desserts we know you’ll love.
For a velvety smooth cheesecake
or chocolate mousse dessert with less
fat and kilojoules than the original
version, we’ve found an unsuspecting
hero ingredient for you to try, one
which will leave everyone around
the dinner table guessing.
Rich in protein and iron, silken tofu
is nutritious — and it’s also surprisingly
delicious when whipped into a light
dessert. While you may not expect
tofu to be tantalising, its soft and
creamy texture makes the silken
variety the perfect dessert ingredient
to have on hand, especially
when catering for someone
sa
Tofu bring n
Text: Karissa Woolfe. Additional text: Holly Clark. Photo: iStock.
✓
ITIAN
HFG DIET
D
APPROVE
N
Our dietitian scours the
shelves to find the tastiest
healthy foods in-store now!
Eat fresh!
blood
orange
80 healthyfoodguide.com.au
Shelf watch
K
nown for their crimson
flesh and sweet taste,
blood oranges abound Choc-rocket
in antioxidants to strengthen Chocolate lovers, look no further
your body’s defences. They’re than Alter Eco Dark Salted Almonds
available from late July through ($5.49 per 80g bar). It’s gluten free,
to November, so look for firm, and made with 70 per cent cocoa
heavy fruit and store them at room that’s certified organic and fair trade.
temperature out of direct sunlight. Per 40g serve (½ bar): 497kJ (119cal),
9.1g fat, 4.7g sat fat, 5.2g sugar
C
seeds, Kez’s Kitchen Free & N
One blood orange provides
Popcorn Bars ($5.99 per 5–pa
all of your daily vitamin C
are gluten, wheat and egg fre
needs, and can help prevent a
Per 25g bar: 388kJ (93cal), 1.8g prote
cold, protect heart health and 2.2g fat, 12.7g sugar, 2.4g fibre, 3mg s
promote healthy skin.
Protein power
Text: Karissa Woolfe. Source: Redbelly Citrus, 2017. Photos: iStock.
Top that!
It’s not a cracker, it’s not bread
3 ways to add RED it’s Tip Top Sandwich Thins
1 Add refreshing blood orange ($3.50 per 6–pack). Enjoy
segments to your favourite salad this low-kilojoule bread
2 Slice it on your porridge or eat whole alternative fresh or toasted.
Per 40g thin (wholemeal): 412kJ
3 Make a tasty gremolata with the (99cal), 3.9g protein, 1.4g fat,
orange’s zest to garnish casseroles 3.1g fibre, 139mg sodium
Fabulous
With tailored nutrition
advice from an Accredited
Practising Dietitian
hfg SHOPPING
MISO PASTE
Most of us think of the soothing
miso broth, but this sweet-salty
paste brings flavour to any dish!
What is it?
Traditional Japanese seasoning miso
is all about umami, the unique, savoury
‘fifth flavour’ associated with fermented
foods. Miso is made by fermenting soy
beans with salt and the koiji fungus.
Rice, barley or buckwheat are often
added to vary the colour and flavour.
How is it used?
Miso isn’t just for soup — it’s so versatile
and helps amp up the flavour in food.
You can use the paste in stews, salad
dressings and marinades, often with a
touch of mirin or sake, sugar or oil. Once
opened, store in the fridge. Find recipes
using miso at healthyfoodguide.com.au
greatly affect your diet. The fermentation has the shortest fermentation time, tasting light and sweet.
process creates enzymes beneficial to ĕ For seasoning vegies, yellow miso gives an earthy flavour.
digestion, but pasteurisation and heat ĕ For stews and broth, use brown rice miso (‘genmai’)
can destroy them. Just one tablespoon or red (‘aka’) for a deeper flavour.
of miso paste contains around half your ĕ For traditional miso soup, you should use dashi miso
daily intake of sodium — so go easy! (miso paste with added dashi stock).
Hikari Shiro Miso Paste Miko Dashi Miso Paste Hikari Aka Miso Paste Spiral Foods Organic
($4.11 per 400g) ($7.49 per 500g) ($4.39 per 500g) Genmai Miso ($15 per 400g)
Per tablespoon: 178kJ (43cal), Per tablespoon: 211kJ (51cal), Per tablespoon: 66kJ (16cal), Per tablespoon: 191kJ (46cal),
3.0g protein, 1.2g fat, 1.0g fibre, 0.8g protein, 2.4g fat, 2.0g fibre, 0.1g protein, 0g fat, 0.4g fibre, 3.3g protein, 1.9g fat,
1067mg sodium 1372mg sodium 889mg sodium 1087mg sodium
How much
is in that food?
Calci-yum! Check out these surprising dairy-free foods that help you hit
your daily target the tasty way. Dietitian Karissa Woolfe shows how …
P
icture yourself crunching in a human skeleton? Answer:
into a piece of choc-coated 206, which rely on a steady
honeycomb. As you bite supply of calcium from our diet
into it, consider the words you'd to grow strong and healthy. A
use to describe its structure. Is low-calcium intake increases
it smooth and dense? Or is it your risk of osteoporosis. More
crumbly? Now imagine biting than half of us are not meeting
into an Aero chocolate bar, and
consider its aerated centre.
the daily calcium target for our
age, according to the latest
½
GLASS
Which would you say is the national survey. In fact, a bone of milk
easiest to break? is broken every
The hard More than half three-and-a-half
honeycomb minutes due to Unhulled tahini
represents what of Aussies don't poor bone health, 172mg per tablespoon
a healthy bone
looks like, while
meet their daily according to
Osteoporosis
the soft, crumbly calcium target Australia.
Aero is the brittle
bone at increased risk of fracture. HOW MUCH DO YOU NEED?
Comparing their two different Your daily dose of calcium is
structures highlights the vital role 1000mg (1300mg for women
of calcium, the mineral which aged 50+ and men 70+), which
helps builds strong and healthy you can easily meet by eating
bones. (And, in case you’re
wondering, neither chocolate
3–4 daily serves of dairy (milk,
yoghurt and cheese).
¹∕³
GLASS
bar is a rich calcium source!) But what happens if you don’t of milk
eat enough dairy, or can’t tolerate
BONE UP ON CALCIUM it? Luckily, there are plenty of
Here’s a left-field question to dairy-free, calcium-enriched
drop into the next dinner party alternatives to boost your intake. Chia seeds
90mg per tablespoon
conversation: How many bones Here are some of the best.
84 healthyfoodguide.com.au
We've
compared the
calcium per serve
to a 250ml glass
of milk (which
provides 300mg
calcium)
² ∕³ ¼ ¾
GLASS GLASS GLASS
of milk of milk of milk
1¾ 1 ¼
GLASSES GLASS GLASS
of milk of milk of milk
1¹∕³ ½ ¼
GLASS GLASS GLASS
of milk of milk of milk
Calcium-enriched
plant-based milk Bok choy Dried figs
400mg per 250ml soy milk 131mg per 1 cup (steamed) 76mg per 2 dried figs
herbal teas
that heal
Refreshing, soothing, calming, energising …
herbal teas are more than a fragrant cuppa.
We show you how to bag the benefits.
T
hey say that a cup of tea variations of the tea plant are
solves everything — and far more numerous than they
if we were to believe expected — and about four
all the health hype, we’d be times more plentiful than that
drinking herbal teas by the of the coffee plant genome.
litre. Herbalists claim that
certain teas can help you
sleep better, lose weight and
age-proof your skin. So what
are the proven health benefits True ‘tea’ is rich in antioxidants,
of these wonder brews? which give it its unique flavour.
HFG has dived into These antioxidants
the latest research are released when
and surfaced with ! you add the
FUN FACT d
plenty of good seco n boiling water,
Tea is the med
reasons for you u so there’s some
most cons orld, science behind
to enjoy a great e w
drink in th ter
after wa
herbal brew. using the right
temperature for
your brew. A recent
study has found that tea’s
antioxidant properties vary
Did you know that black, according to the way the tea
green, white, oolong and chai leaves are processed, how long
tea varieties all come from the they are ‘steeped’ or immersed
same plant (Camellia sinensis), in water, and the temperature
also known as the tea tree? of that water. A key finding was
Chinese researchers recently that white and green tea yield
discovered that the genetic more antioxidants than black.
86 healthyfoodguide.com.au
What’s your
cup of tea?
ÅBLACK TEA
Black tea is made by air-drying
tea leaves. This turns the leaves
a dark brown colour (much like
the way a peeled apple turns
brown) and gives black tea its
full flavour. It also increases the
caffeine content, but — crucially —
air-drying also lowers the level
of antioxidants. And the longer
you steep black tea in hot water,
the more the tea’s antioxidants
reduce. So to reap the maximum
antioxidants, infuse black tea for
less than two minutes.
ÅGREEN TEA
Green tea leaves are steamed
and rolled, resulting in a high
concentration of antioxidants.
Look out for matcha tea, a
vibrant green powder made
from finely ground green tea
leaves which are very high in
antioxidants. Researchers have
found green tea antioxidants to
be highly temperature sensitive,
and recommend you steep the
tea for two hours in cold water.
Yes, cold water for two hours!
So chill out and enjoy an iced tea.
ÅWHITE TEA
White tea is the antioxidant
hero, made from the buds and
first leaves of the tea plant. It’s
less processed than black and
green teas, which may in part
contribute to white tea’s greater
antioxidant capacity. Evidence
suggests that the longer you
brew white tea (rather than the
temperature of the brew), the
more antioxidants you’ll gain.
Text: Karissa Woolfe & Hannah Ebelthite. Additional text: Brooke Longfield. Photos: iStock.
than five hours. So if you have trouble sleeping, Tea is naturally sugar
it’s best to stop drinking tea after lunchtime, free, so chilled herbal
or switch to a caffeine-free herbal variety such tea makes a cool, refreshing
as rooibos. Like coffee, tea is a diuretic, causing alternative to sugary drinks.
you to produce more urine — another good
reason to avoid drinking it right before bed.
4 If you’re on a dairy-free
diet but don’t like black
tea or black coffee, herbal
teas are the brew for you.
Try a cup of
5 It has virtually no
kilojoules, unlike creamy
coffees and hot chocolates.
peppermint
tea to aid
digestion 6 Herbal teas are relaxing
to sip alone, at work or
with friends and family.
88 healthyfoodguide.com.au
TRY Hibiscus tea TRY Peppermint tea
A small study found that drinking three cups of We’re getting closer to understanding the
hibiscus tea per day for six weeks was effective properties in peppermint oil that help relax
in lowering blood pressure among adults whose the gut. Researchers from the University of
levels were in the pre-high blood pressure range. Adelaide found that peppermint activates
However further studies are required, and hibiscus an ‘anti-pain’ channel in the gut, potentially
tea is certainly not a substitute for medication. soothing Irritable Bowel Syndrome.
90 KHDOWK\IRRGJXLGHFRPDX
meal plan ❛Your bones will thank you
for this delicious menu!
❜
Karissa Woolfe, +)* dietitian
Each dset
at
value !
$78.85
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approach to their from heat-resistant Borosilicate Lock & Lock’s Modern Steam
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in BPA-free polypropylene. for a whole range of airtight
Lock & Lock’s multifunctional These stylish black lids have storage purposes. Importantly,
storage range is safe for use a built-in steam release hole these containers can be taken
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How much do I need to eat?
Every recipe in HFG has a complete nutrition analysis, so you can match your eating
plan to your body’s needs. Here’s how to estimate your daily dietary requirements.
Protein (g)
Chickpea, sweet
potato & ginger soup
(See recipe on p46)
78–130g
15–25% of energy
Food prep: Kerrie Ray
47–82g
20–35% of energy
Photography: Mark O’Meara.
PROTEIN
containers
PER SERVE
Sugars 8 1g
1559kJ/373cal
Fibre 8 5g
Chicken & quinoa Protein 30 3g
Carbohydrate (g)
Sodium 648mg
soup with herb Total Fat 15 2g
Calcium 124mg
& chilli pesto Sat Fat 3 5g
Iron 5 6mg FOOD GUIDE 41
Carbs 24 2g AUGUST 2017 HEALTHY
(See recipe on
29/06/2017 8:26:23 PM
230–310g
40 lthyfoodguide com au
29/06
45–65% of energy
PER SERVE
Free sugar (g)
Look for these Less than 10% 50g
1559kJ/373cal Sugars 8.1g
Protein 30.3g Fibre 8.5g
nutrition panels of energy
Total Fat 15.2g Sodium 648mg (left) which appear
Sat Fat 3.5g Calcium 124mg on all our recipes! Fibre (g) 25–30g
Carbs 24.2g Iron 5.6mg
Sodium (mg) 2300mg
Your individual intake will eating, it’s important to focus Calcium (mg) 1000mg
vary depending on your age, on the quality of the foods
Iron (mg) 8mg
gender, height, weight and we eat. Eating a wide variety
physical activity level. of healthy, real foods makes
We use 8700kJ (2100cal) it easy to meet all our daily SODIUM If you have heart disease or are at
high risk of this condition, aim to consume
as an average daily intake, as nutrition needs, as well as
no more than 1600mg of sodium per day.
this is the value prescribed balancing energy intake.
CALCIUM Women over 50 years, and men
by the Australia New Zealand Use these recommended
over 70 years, should increase their intake
Food Standards Code. You’ll daily intakes as a general guide to 1300mg of calcium per day.
find this on food labelling. only. For personalised advice, IRON Women under 50 years should aim for
While these numbers are visit daa.asn.au to find an 18mg of iron each day. If pregnant, your iron
one way of tracking healthy Accredited Practising Dietitian. intake should increase to 27mg each day.
Healthy Food Guide is printed by Bluestar WEB Sydney and distributed in Australia and NZ by Gordon & Gotch.
Healthy Food Guide (ISSN 1832-875X) is published by nextmedia Pty Limited (ABN 84 128 805 970) under licence from Healthy Life Media Pty Limited and is subject to copyright in its entirety. The
contents may not be reproduced in any form, either in whole or part, without written permission from the publisher. All rights reserved in material accepted for publication unless specified otherwise.
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of, submitted material. Opinions expressed in Healthy Food Guide are those of the contributors and not necessarily those of Healthy Life Media Pty Limited. No responsibility is accepted for unsolicited
material. No liability is accepted by Healthy Life Media Pty Limited, the publisher, nor the authors or members of the editorial advisory board for any information contained herein. All endeavours are
made to ensure accuracy and veracity of all content and advice herein, but neither Healthy Food Guide nor its publisher, contributors or editorial advisory board is responsible for damage or harm, of
whatever description, resulting from persons undertaking any advice or consuming any product mentioned or advertised in Healthy Food Guide or its website. Any person with health issues or medical
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94 healthyfoodguide.com.au
NEXT
MONTH
Say hello to spring with our tasty
recipes and expert nutrition tips!
PRACTICAL IDEAS
AUSTRALIAN FROM THE EXPERTS
Almond-cruste
with salsa & be d salmon
an salad
What’s
Look for these top products on store shelves in August.
Peckish? Discover
15 healthy and satisfying
8
If you can’t
eat dairy, find
out 10 easy
Text: Dan Winter. Photos: iStock.
ways to
get your
calcium fix.
(How much 9
calcium
is in that
Asian vegie purchases 10
increased by 22 per cent last
food? p84) year. Looks like some of us Around 17 per cent of Aussies avoid
are eating our greens! foods due to an allergy or intolerance.
(News bites, p12) (Why don’t these foods
like me? p32)
INDEX
ŘN-SHUGHVVHUW
ŘN-SHUVLGHGLVK
ŘN-SHUPOIOXLG
5HFLSHVFRQWDLQDWOHDVW
HIGH
PROTEIN Ř JSURWHLQSHUPDLQPHDO
Ř JSURWHLQSHUVLGHGLVK
RUGHVVHUW
Prawn & pork
stir-fried noodles .................... 65 Recipes contain no more than:
Ř JIDWSHUPDLQPHDO
Spaghetti with Ř JIDWSHUGHVVHUW
marinara sauce ....................... 63 Ř JIDWSHUVLGHGLVK
Ř JIDWSHUPOIOXLG
VEGETARIAN 5HFLSHVFRQWDLQDWOHDVW
Ř JILEUHSHUPDLQPHDO
Braised greens with chickpeas
Ř JILEUHSHUVLGHGLVK
& poached eggs..................... 52 RUGHVVHUW
Broccoli & pea soup
Recipes contain no more than:
with mint sour cream Ř PJVRGLXPSHU
& pistachios ............................ 42 PDLQPHDORUGHVVHUW
Ř PJVRGLXPSHUVLGHGLVK
BEEF, LAMB & PORK Cauliflower mac ‘n’ cheese
Beef kofta & tomato with rye crumbs...................... 61 5HFLSHVFRQWDLQDWOHDVW
PJFDOFLXPSHUVHUYH
curry GF.................................... 58 Chickpea, sweet potato
Lamb rack with onion cream & ginger soup GF ................. 46 5HFLSHVFRQWDLQPJ
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sauce & crispy potatoes ....... 61 Corn fritters with cheat’s
Lamb steaks with warm capsicum relish ....................... 49 6HUYHVRIYHJLHVSHUVHUYH
chickpea & feta salad GF.....64 Leftover veg frittata GF............ 68
Slow-cooked lamb shank, Quinoa with pumpkin 9gluten free 9dairy free
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lentil & vegetable soup.........45 & leek GF................................ 53 FRQWDLQ JOXWHQRUGDLU\EXWDOZD\V
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bacon crumbs..........................50 rosti with fried eggs GF. ...... 52 9vegetarian
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green curry GF ...................... 70 SWEET TREATS ZKLFK PD\FRQWDLQDQLPDOUHQQHW
Pear & raspberry crumble......... 74 &KHFN WKH ODEHODQGXVHDYHJHWDEOH
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Caesar chicken burgers ............ 67 upside-down cake ................. 74 9diabetes friendly
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pesto GF ................................. 45 RU OHVV VRGLXPDWOHDVWVHUYHV
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Garlic prawn & basil risotto...... 58 Standard measurements
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