YOUR ULTIMATE WINTER WELLNESS GUIDE!

AUSTRALIAN

healthyfoodguide.com.au JULY 2019 $6.50 (incl. GST)

Best foods to 20-minute

BOOST
THAI-STYLE SOUP!

IMMUNITY
lly!
natura
EXPERT ADVICE

BETTER SLEEP
MORE ENERGY!
The real reason
you're so tired

Diabetes special
✓ Low-GI swaps
✓ 7-day meal plan
✓ Stay full for longer

kitchen hacks to
SAVE TIME!

COOK & FREEZE dinners

PLUS... Low-sugar hot drinks ● New porridge ideas ● Healthy takeaway picks
 YOUR ULTIMATE WINTER WELLNESS GUIDE!

AUSTRALIAN

healthyfoodguide.com.au JULY 2019 $6.50 (incl GST)

Best foods to 20-minute

BOOST
THAI-STYLE SOUP!

IMMUNITY
lly!
natura
EXPERT ADVICE

BETTER SLEEP
MORE ENERGY!
The real reason
you're so tired

Diabetes special
✓ Low-GI swaps
✓ 7-day meal plan
✓ Stay full for longer

kitchen hacks to
SAVE TIME!

COOK & FREEZE dinners

PLUS... Low-sugar hot drinks ● New porridge ideas ● Healthy takeaway picks

contents
JULY 2019 Cajun chicken
jambalaya 51
ON THE COVER RECIPES FEATURES
22 BEST FOODS TO BOOST
IMMUNITY NATURALLY!
These top 10 foods will help
40 SUPERCHARGED SOUPS
Ward off winter chills with these
vegi-licious, flu-fighting bowls
18 FEEL FULL FOR LONGER:
THE BENEFITS OF LOW GI
Why do we feel full after a bowl
you fight winter colds and flu 47 MEAL FOR TWO Add spice of porridge, yet can polish off
32 EXPERT ADVICE: BETTER to a quiet night in with this quick a packet of rice crackers? Well,
SLEEP, MORE ENERGY! THE ginger beef n broccoli stir-fry it’s all about the fullness factor
REAL REASON YOURE SO 48 5pm PANIC Tuck into our
TIRED Could you have sleep
apnoea and not even realise?
18 DIABETES SPECIAL:
tasty, diabetes-friendly dinners
— as quick as they are healthy!
55 CHRISTMAS IN JULY Warm
22 STAY WELL ALL
WINTER: YOUR
ULTIMATE IMMUNITY GUIDE
LOW-GI SWAPS, 7-DAY MEAL up winter with a stuffed turkey Find out how you can boost your
PLAN, STAY FULL FOR LONGER roulade, nourishing greens and immunity to fight winter lurgies
Learn about the benefits of low GI
28 7 KITCHEN HACKS TO
SAVE TIME! You’ll be surprised
festive spiced steamed pudding
60 WINTER WARMERS Ramp
up your gut health with these
 28 7 FOOD HACKS
EVERYONE SHOULD
how easy healthy cooking can be cosy, comforting porridges KNOW! It’s back to basics! These
64 COOK & FREEZE DINNERS 64 WEEKEND WARRIORS simple cooking suggestions help
Free up your weeknights with These freezer-friendly weekend you get great results every time
easy, freezer-friendly recipes
PLUS …
feasts see you through the week!
72 NEW VEG ON THE BLOCK
This cauliflower bambino is full
 32 IS IT TIREDNESS OR
SLEEP APNOEA? Sleep
88 LOW-SUGAR HOT DRINKS
60 NEW PORRIDGE IDEAS of goodness. See for yourself! apnoea affects 9 per cent of
82 HEALTHY TAKEAWAY 76 GOOD AS GOLD Golden women and 25 per cent of men,
PICKS The best — and the rest lemon bars bursting with poppy making weight loss much harder.
seeds make great little snacks! HFG helps you sleep tight

JULY 2019 HEALTHY FOOD GUIDE 3

 5–grain porridge
with nut butter
& berries 62
SHOPPING
79 RIGHT CHRISTMAS! With
Christmas in July almost upon
us, here are some great ways to
decorate using festive produce!
80 SHOPPING NEWS Our savvy
dietitian checks the shelves for
the healthiest in-season foods
— like low-GI sweet potatoes!
82 HOW MANY KILOJOULES
IN TAKEAWAY FOODS? Fast
food is convenient to grab in a
rush! HFG dietitian Melissa Meier
shows how to get smart about it
85 10 WAYS WITH FROZEN
VEGIES Think frozen vegies are
bland? Turn your basic freezer
staples into dinner winners!
86 MASTERING PASTA There’s
oodles of noodles on supermarket
shelves, so HFG makes it easy and
boils down the healthiest buys
88 10 OF THE BEST HOT
DRINKS Cosy up to a soothing
low-kJ cuppa with some winter
warmers that dietitians love
4 healthyfoodguide.com.au
REGULARS
6 WELCOME A word from
our editor, plus prizes to WIN
when you join our Subs Club!
10 YOUR SAY Tune in to what
everyone’s been sharing lately
12 NEWS BITES The latest in
nutrition, health and lifestyle
14 ASK THE EXPERT Does bone
broth live up to the health hype —
or is it just a tasty base for soup?
90 YOUR LOW-GI MEAL PLAN
A 7–day diabetes-friendly menu
92 SUBSCRIPTION SPECIAL
OFFER Subscribe today for your
chance to WIN 1 of 70 Stainless
King™ Vacuum Insulated Food
Jars from Thermos®
94 HOW MUCH DO I NEED
TO EAT? A guide to help you
estimate your daily requirements
96 REFERENCES
98 CHANGE YOUR LIFE IN
10 MINUTES! One small change
can help transform your health
99 RECIPE INDEX
Creamed corn, bacon
& zucchini soup 46
70
TO BE
WON!
SUBSCRIBE TODAY
Win 1 of 70 Stainless King™
Vacuum Insulated Food Jars
from Thermos®, valued at
$44.95 each. The high-quality
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stainless steel spoon, and
will keep your food hot for
nine hours and cold for 14.
Turn to p92 to subscribe.
Healthy Food Guide is
packed with easy recipes
approved by dietitians, plus
expert advice and practical
tips for healthy eating.

Welcome
W
hat is it about winter
that makes it so hard
to stick to your usual
exercise routine — and so easy
to curl up on the couch with a
cup of tea and a good book?
I’ll be the first to admit that my
morning gym routine has slipped
a little, and cold nights have me
craving comforting bowls of pasta
and rice! It’s no wonder many of
us feel less than our energetic
selves at the end of winter. Here’s
where HFG steps in! This issue is
packed with healthy inspiration
to keep you well all winter long.
hfg Join our Subs Club to
club WIN prizes every month!
subs
Subscribe to HFG mag today
and you’ll go into the draw
to win great prizes every
month! SUBSCRIBE NOW
and you could WIN healthy
cookbooks — a prize pack
valued at more than $100!
6 healthyfoodguide.com.au
EDITOR’S
TOP PICKS
IN THIS ISSUE
Feeling sniffly? Fend off colds
and flus with our ultimate guide
to better immunity on page 22.
Or, if sleep (or lack thereof) is a
1
concern, turn to page 32 to find
out the surprising reason you
could be feeling so tired.
I’ve come to realise the reason
winter forces us to slow down is
to allow us to stop and recharge p53 You’ll just love this light and
our batteries. Instead of beating healthy twist on traditional beef
myself up about sleeping in and burgers. Perfect for weeknights!
skipping the gym, I head out into
the sunshine at lunch to get my
steps in. And, to offset the pasta,
I have our low-kilojoule soups
(p40) and vegie-packed freezer
dinners (p64) on high rotation to
warm me up from the inside!
2
So, embrace the cooler season
and settle in for a cosy couple of
months with good food, gentle
movement — and plenty of tea!
p76 These golden Lemon &
poppy seed bars are full of zesty
flavour with a nutty glaze. Yum!
Brooke Delfino,
Editor
3
p74 Crunchy, crumbed chicken
pairs perfectly with greens, rice
and a creamy miso dressing!
 Why you can trust
EDITORIAL TEAM
Group Editor — Health & Food Titles
Andrea Duvall
Editor Brooke Delfino, Dietitian (APD),
BSc (Nutrition) (Hons), BAppSc (Ex&SpSc)
editor@healthyfoodguide.com.au
Dietitian Melissa Meier (APD),
M Nutr Diet, BAppSc (Ex&SpSc)
Art Director Nerida Shield
Subeditor Dan Winter
Digital/Social Media Coordinator
Elly Glendenning
Contributors Darlene Allston,
Julz Beresford, Niki Bezzant, Chrissy
Freer, Faye James, Melanie Jenkins,
Liz Macri, Mark O’Meara, Kerrie Ray
Contributing dietitian
Megan Cameron-Lee, Steve Flint,
Katrina Pace
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Executive Chairman David Gardiner
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Publisher Carole Jones
8 healthyfoodguide.com.au
AUSTRALIAN
Healthy Food Guide (HFG) We give unbiased opinions
magazine is your complete and are not affiliated with
guide to healthy eating. any food manufacturers. All
Our recipes use easy-to-find, branded food in HFG has been
affordable ingredients. Cook approved by our dietitians.
with HFG, and you’ll always Advertisers cannot influence
enjoy a nutritious meal. editorial content.
You can trust our advice. All our Dietitians review all our
health information is supported articles so that they’re always
by solid scientific evidence, accurate and up-to-date. We
not media fanfare. We smooth also publish our references
out any confusion caused in the magazine and online at
by ‘pseudoscientists’. healthyfoodguide.com.au
EVERY RECIPE IN HEALTHY FOOD GUIDE IS HEALTHY
Our recipe writers work with
hfg RECIPES
Gluten
free! qualified dietitians to develop
Quinoa coconut &
vanilla porridge with
kiwi & strawberries
Serves 4 Cost per serve $2 30
Time to make 20 min
all our meals. A nutritional
gluten f ee dairy free
analysis is provided for every
diabe es friendly vegetarian
1 cup quinoa rinsed drained
1 cup unsweetened coconut
m lk plus ext a o se ve
1 teaspoon vanilla bean paste
2 kiwifruit peeled diced
recipe. We test each meal twice
250g strawberries hulled sliced
2 tablespoons oasted
coconut flakes to serve
1 Combine he quinoa coconut
milk the vanilla and 1½ cups of
water in a large saucepan Place
winter to ensure it works and tastes
over a medium heat and bring to
a simmer Reduce heat and cook
sti ring po ridge occasionally for Turmeric spiced porridge with banana & pecans
12–15 minutes or unt l liquid is Serves 4 Cost per serve $0 90 Time to make 10 min
absorbed and quinoa is ender diabetes f iendly vegetarian
warmers
2 Divide porridge between four
se ving bowls Top with kiwifruit 1¹⁄³ cups rolled oats 1 Combine the rolled oats m lk cinnamon turmeric
great! Turn to p99 to read
strawberries and flaked coconut 2 cups educed-fat milk ginger and 1 cup of water in a large saucepan Place
Serve dri l ittle ex ra 1 teaspoon ground cinnamon over a medium heat and bring o a simmer Reduce
mi desired ½ teaspoon ground turmeric heat and cook stirring occasionally for 5–6 minutes
2 teaspoons grated fresh ginger or until oa s are softened thick and creamy
2 medium bananas 2 Divide porridge be ween four serving bowls Top
Spice ur brekkie and ramp up your hickly s iced with banana slices honey and a dollop of yoghurt
lth with these cosy comfort ng 1 tablespoon honey Sprinkle porridge with pecans and serve
about our recipe badges.
warm hug in a bowl! ²⁄³ cup reduced-fat
plain yoghu t
2 tablespoons chopped
pecan nuts to serve
75
HIGH
PROTEIN
dairy free diabetes friendly gluten free vegetarian
EDITORIAL ADVISORY BOARD
Professor Jennie Brand-Miller, Professor of Human Nutrition, The University
of Sydney; Catherine Saxelby, Accredited Practising Dietitian and nutritionist
at Foodwatch Nutrition Centre; Dr Helen O’Connor, Accredited Practising
Dietitian; Dr Janet Franklin, Senior Clinical Dietitian at Metabolism and
Obesity Services, Royal Prince Alfred Hospital, Sydney; Dr Tim Crowe,
Advanced Accredited Practising Dietitian; Dr Sue Shepherd, Advanced
Accredited Practising Dietitian and Senior Lecturer, Department of Dietetics
and Human Nutrition at La Trobe University, Melbourne.
Note: The advisory-board members do not necessarily review every article in Healthy Food Guide
magazine and make no warranty as to the scientific accuracy of the magazine. Healthy Life Media
Pty Ltd and the Editorial Advisory Board do not necessarily endorse advertised products.
Healthy Food Guide is a Programme Partner of
the Dietitians Association of Australia. To find an
Accredited Practising Dietitian, visit daa.asn.au
 yoursay Australian Healthy
Got something to share? Connect with us …

@hfgaustralia hfgaustralia @HFGAustralia

Food Guide #cookwithhfg

hfg FEATURES

Back to basics! #CookwithHFG

BOWEL CANCER 1 IN 13 25% I loved the story on Healthy
by numbers
The number of Australians who will be diagnosed
with bowel cancer in their lifetime Unfortunately That’s how much you could reduce
most people who are diagnosed w th bowel cancer your risk of dying from bowel cancer

Cooking 101 (August, 2018) as

have few if any symptoms The good news is that if
found early more than nine out of 10 bowel cancer
cases can be successfully treated Get in early!
Bowel cancer is the third most common type of cancer
in Austra ia, with more than 15,000 new cases confirmed
by regular screening If found early
the vast majority of bowel cancer
cases can be treated successfully
although less than half are found
n he early stages
It’s recommended that if you do not

3-4
have a h gh risk of bowel cancer you
each year HFG shares the stats you need to know

it’s easy to get caught up in all

should have a Faecal Immunochem cal

50
Test (FIT) every two years a ter the age
That’s how much you could The age after which of 50 Th s is a s mple test that detects

17%
cut your r sk of bowel cancer your risk of developing blood n your stool Only one in 29
by eating three serves of bowel cancer increases people who have a positive result will
significantly Other risk also have bowel cancer
whole gra ns each day Simple The maximum number of occasions each
factors include a fam ly

YEARS
swaps like eating brown grainy

the hype of the food out there

bread instead of wh te bread
wholemeal pasta instead of
white pasta and rolled oats
instead of refined breakfast
history of the d sease week you should eat red meat such as beef
a previous occur ence
of bowel cancer a history of polyps an
lamb or pork. Blackened meat s also of concern
so before you fire up the barbecue marinate Bowel cancer
nflammatory bowel condit on such as your meat to minim se charring You should THE FACTS!
C ohn’s disease increased insul n levels min mise or completely avo d consumption of
✽ 103 Austral ans d e each

2
cereals make all the difference or type 2 diabetes Test o ten after 50! processed meats like bacon salami or ham
as there is strong scientific evidence to week from bowel cancer

and the way it is presented.

show that these foods are d rectly
linked to bowel cancer
✽ 98 per cent of bowel cancer
cases can be successfully
treated if detected early
✽ Most cases of bowel cancer
occur in people over the

28-38 GRAMS 150–300

The maximum number of standard age of 50 but the cancer

Honestly, I love going back to

drinks consumed each day that is
cons dered ‘low risk’ for the general
population along with at least two
alcohol free days per week. Stud es
have linked even light drinking to an
increased r sk of bowel cancer so
can affect anyone
✽ Be ng overweight a heavy
MINUTES
drinker or a smoker raises
The amount of fibre you should aim for each day bowel cancer risk
The amount of time you should spend
as part of a healthy balanced diet Fibre not only each week doing moderate physical activity ✽ Eating a healthy diet being
adds bulk to stools and guards against constipation

basics and enjoy trying them

put simply the more you dr nk Anything from p lates to Zumba to tai chi counts so physically act ve and having
the greater your risk it promotes the growth of healthy bacteria in the find something you enjoy that raises your heart ate a healthy body weight cuts
bowel Include plenty of whole grains legumes fru t and stick to it! Not only w ll you improve your fitness and bowel cancer r sk
vegetables nuts and seeds for your daily fibre fix boost your metabol sm you ll cut your risk of bowel cancer

28 healthyfoodguide com au JUNE 2019 HEALTHY FOOD GUIDE 29

on our kids, so they understand

LETTER OF THE MONTH that everything isn’t an overload
via Instagram
of flavour. Simple things are
Timely reminder sometimes the best!
This pork meatball Vietnamese-style
salad from @hfgaustralia was such
Having sadly lost a friend to Cathy Elleker, QLD a winner. Definitely on my ‘high
bowel cancer, I found the article rotation’ list! @getfitsezie
‘Bowel cancer by numbers’
(June, 2019) extremely timely. Food for thought
Being in the high risk category I’m looking forward to hearing
myself, I found this information more about the SMILES study
crucial. Thank you for reducing (May, 2019) about food and
the stigma of facing the sensitive mood. Years ago people ate so
and challenging health issues much better than we do now
none of us want to address. Your — it’s something we all really
publication is informative, real need to think about, and make
and educational. I continue to the changes necessary for
via Instagram
My version of Grilled salmon with
look forward to every issue! the next generations. asparagus, white bean mash & salsa
Con Bousles, NSW Kate Denholm, WA from @hfgaustralia (April, 2019)

Note: ‘Your say’ letters may be edited for length and content.
#cookwithhfg @chookgirl4

WIN!
EVEREYR
LETT HED
S A THERMOS®
PUBLIINS!
W BOTTLE
Every letter and photo published in HFG’s August issue wins a
530ml Thermos® Hydration Bottle valued at $49.99. Thermos is
a range of vacuum-insulated stainless steel containers. Say goodbye
to lukewarm water and hullo to refreshing cold drinks with Thermos
Hydration bottles. The range offers the perfect solution for on-the-go
families, keeping contents cold for up to 20 hours.

Have your say at healthyfoodguide.com.au and click ❋ Congratulations to Con Bousles of NSW — our winner
this month — who has won a Sunbeam New York Breakfast
WIN, or send to Locked Bag 5555, St Leonards NSW 1590 Collection, including kettle and toaster, valued at $338.

10 healthyfoodguide.com.au
hfg NEWS

newsbites
Keep up-to-date with the latest in health and food news.

WINTER
WONDERS
Pineapples are a year-round immunity

MUM’S NUTS! booster: they’re an excellent source

of vitamin C and ready to eat
Mums-to-be who eat more as soon as they hit the stores.
nuts during the first trimester Australian Pineapples, 2019
of pregnancy boost their child’s
cognitive function, attention
capacity and working memory.
Have you had a handful today?
European Journal of Epidemiology, 2019

FLASHBACK TO 1966 … GLAD Wrap debuts in

Australia, a boon for keeping food fresh for longer
A Timeline of Australian Food, by Jan O’Connell, 2017

12 healthyfoodguide.com.au
 35%
of the average
household bin
is food waste
OzHarvest, 2019

HANDY APPS
These three top apps make
Green m healthy shopping a breeze!

A cup of leafy MONASH UNIVERSITY

FODMAP DIET ($12.99;
as spinach or r
available at the App
helps people ke
Store, Google play and Amazon
strength and mob
appstore) uses traffic lights to
WA’s Edith Cowan identify foods that are rated low,
1420 woman ov medium and high FODMAP.
Popeye was r
Journal of Cachexia, Sar
FOODSWITCH (Free;
available at the App
Store or Google play)
encourages you to make better

Egg-cellent packaged food choices. You can

for winter!
Two eggs meet 82 per
cent of your daily ‘sunshine’
vitamin D needs — so top
up your levels today!
Australian Eggs, 2019
choose filters like salt, sugar and
fat to help you decide the best
options for you.
THE COELIAC SOCIETY OF
AUSTRALIA INGREDIENTS
LIST ($9.99; available
at the App Store or Google play)
clearly indicates foods that are
safe for a gluten-free diet.

JULY 2019 HEALTHY FOOD GUIDE 13

hfg NEWS
newsbites
DON’T PASS
THE SALT!
The average salt content
in kids’ meals across Hungry
Jacks, KFC, McDonald’s and
Subway is 45 per cent of a
child’s recommended daily
salt intake. Australian
researchers report the salt
content of chicken nuggets
can be more than double
that of those in the UK.
The George Institute, 2019
14 healthyfoodguide.com.au
ASK THE EXPERT
Q Is bone broth great for protein,
collagen and anti-inflammatory
purposes — or is it just stock and a tasty
Melissa Meier, base for soup? Angela, via email
Healthy Food
Guide Accredited
Practising Dietitian
B
one broth is one of
the latest health food
fads, so it’s a timely
question. Put simply, broth
is similar to regular stock,
with a few key differences:
bone broth is made with
more animal bones — like
beef, chicken or fish — and
is left to simmer for up
to 48 hours. There a
usually more herbs
and spices in bone Send your
broth, and you can questions to
often find apple editor@healthy supplements
cider vinegar in foodguide.com.au rather than
Source: Dietitian Connection, 2019. Text: Dan Winter. Photos: iStock.
there too. It’s used
in recipes in the sam
Please note: We cannot
reply to individual
ood sources.
Bone broth
letters.
way stock is, or it ca lso a good
be enjoyed on its ow e of protein,
A quick Google search but if you’re making the broth
will tell you bone broth can at home, add as little salt as
do anything from detoxify possible, and if you’re buying
your body to protect your it, check the nutrition panel to
joints, and even improve ensure it has less than 400mg
your digestion — but many sodium per 100ml.
of these claims are yet to be All in all, bone broth can be
substantiated by science. part of a balanced diet — but
The broth is rich in collagen; there is currently scant science
however, the hype is ahead to support its superfood status,
of the evidence, with most so don’t let it replace healthy
of the research focusing on core foods in your diet.
 PASS THE
STRESS TEST!
A high-kilojoule diet when we’re
stressed piles on more weight than
the same food when we’re stress
free, a study has found. One more
great reason to reach for a carrot rather
than a cookie when we’re under pressure!

y
Garvan Institute of Medical Research, 2019

Almost one in five Australian teens

skip breakfast. And if they didn’t?
Four recent studies have found
eating brekkie is a key lifestyle
factor linked to less body fat
and better school grades.
Australian Food and Grocery Council, 2019

1in2
1in
Aussies experience unpleasant
gut symptoms such as bloating,
BIKE AS YOU WORK?
New-fangled cycling and treadmill
workstations might be good for office
workers’ hearts, but make it hard for
gas and constipation each
them to use the mouse and keyboard,
year, the CSIRO reports.
international researchers say. Call us
CSIRO, 2019
old-fashioned, but at HFG we just get
up every few hours and do the stairs.
Occupational and Environmental Medicine, 2019

An error on page 13 of the June issue of HFG magazine stated: ‘1 in 4 gluten-free products in Australia now contain gluten’.
It should have read ‘1 in 40’, according to research published in the Medical Journal of Australia. We apologise for the error.

JULY 2019 HEALTHY FOOD GUIDE 15

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 FEATURES
stay full for longer | boost your immunity | lose weight, sleep better

SOUL FOOD
A steaming bowl of chicken
soup is comfort food of the
highest order, but is it really
good for the soul?
A handful of research
studies suggest that chicken
soup may help fight colds
and clear nasal mucus, but
the jury is definitely still out.
Meanwhile, the University
of South Australia has now
launched a 15–minute online
Text: Dan Winter. Sources: University of South Australia, 2019; The New York Times, 2007. Photo: iStock.

survey asking parents what

traditional home remedies
(such as wholesome chicken
soup) they use to help ease
their children’s coughs and
colds. One aim is to help
limit antibiotics overuse by
kids with these winter woes.
Tasty chicken soup might
be a good place to start!

JULY 2019 HEALTHY FOOD GUIDE 17

hfg FEATURES

EXPERT ADVICE

FEEL FULL
FOR LONGER
The benefits of low GI
Why do we feel full after a bowl of oats, yet chomp
through a whole packet of rice crackers and easily have
room for more? HFG investigates the fullness factor.

Text by Melissa Meier (HFG)

and Steve Flint (Diabetes
Victoria). Diabetes Victoria
members receive recipes,
discounted health events and expert advice from diabetes
health professionals. Visit diabetesvic.org.au/membership

18 healthyfoodguide.com.au
 W
e’ve all experienced
the frustration of a
meal that doesn’t
really satisfy. Even though you’ve
polished off everything on your
plate, you soon find yourself
back in the kitchen in search
of another bite to eat.
If you’re searching for the
key to keeping hunger pangs
at bay, the answer is simple:
the glycaemic index. Here’s
everything you need to know!
Smart carbs
Carbohydrates get a bad rap,
but it’s important to realise
they’re not all created equal.
The glycaemic index (GI) is a
number between 1 and 100
that measures how quickly or
Look for
this symbol
on products that
have been tested
& certified as
low GI
Photos: iStock.
slowly a food that contains carbohydrates affects
your blood glucose levels.
The carbohydrates in rolled oats, for example, are
digested slowly, leading to a gradual rise and fall in
blood glucose levels — so they have a low-GI rating.
By comparison, the carbohydrates in high-GI
foods are broken down quickly. Think of high-GI
foods as your blood glucose levels taking a ride on
a rollercoaster, with a rapid spike and then crash soon
after eating. The sudden rise in blood glucose levels
puts pressure on your body to produce more insulin,
which over time can lead to type 2 diabetes.
High-GI foods also contribute to slumps in energy
levels, followed by cravings for sugary foods, which
sets in motion a dangerous cycle.
HIGH GI
BLOOD GLUCOSE LEVELS
LOW GI
1 2
TIME/HOURS
This graph shows the influence of the
glycaemic index on blood glucose levels
Low-GI diet benefits
Sticking to a low-GI diet brings with it a host
of health benefits. Since the early 1980s, when the
concept of GI was introduced, research findings
have confirmed that the low-GI method of weight
loss and fat loss holds up. A low-GI diet is also
routinely recommended by GPs and other health
professionals to help manage type 1, type 2 and
gestational diabetes.
Plus, a low-GI diet provides more sustained
energy, keeps your metabolic rate healthy, and
helps manage hunger and cravings — because
low-GI foods are naturally more filling.
JULY 2019 HEALTHY FOOD GUIDE 19
hfg FEATURES

Wholegrain heroes
GI RANKINGS The GI isn’t the only thing to consider when you’re
High GI: 70 and over thinking about carbs. Whole grains such as oats,
Medium GI: 56–69 grainy bread or brown rice are far more nutritious
Low GI: 55 and under than their refined counterparts. The reason is that
whole grains have all three layers of the grain intact,
providing fibre, heart-healthy fats and antioxidants.
What ‘glycaemic Whole grains are also associated with a range of
load’ means impressive health perks such as reduced risk of early
GI measures the quality of carbs, death, heart disease and some cancers.
whereas the glycaemic load (GL)
considers quantity and quality of
carbohydrates. This means that
if you consume a large portion
of low-GI foods in one sitting,
your body still has to work hard
in order to digest all of those
‘good’ carbohydrates. So, the
best approach is to eat small
portions of low-GI carbs.

LOW-GI SMART SWAPS

Try these simple swaps to keep you feeling full for longer!

LOSE THIS … CHOOSE THIS …

Instant oats Rolled oats
White bread Wholegrain bread
White pita Wholemeal pita
Udon noodles Soba noodles
Jasmine rice Doongara rice
Couscous Pearl couscous
Potato gnocchi Wheat pasta
Desiree potato Nicola potato
Purple-skin Orange-flesh
sweet potato sweet potato
Fruit juice Fresh fruit
Rice crackers Wholegrain crackers

20 healthyfoodguide.com.au
5 REASONS TO
LOW-GI FOODS HIT THE SHOPS
!
1
Feel full Here’s your lo
w-GI shoppin
g list:
for longer
Low-GI foods are
Grains
Fresh produ
digested slowly, so they’ll ✓ Wholegra
in bread ce
✓ Starchy ve
keep you feeling full — ✓ Sourdoug getables, su
h as orange sw ch
and you’ll be much less eet potato,
✓ Wholeme sweet corn a
likely to overeat. al pita n d p ea s

2
✓ Rolled oats ✓ All other n
Get more energy on-starchy
vegetables,
In contrast to a short ✓ Natural or like tomato,
mushrooms
burst of energy from untoasted m and carrots
uesli ✓ Fruit, espe
high-GI foods, low-GI foods ✓ Bran flake cially berries,
give you long-lasting energy s apples, bana
nas, kiwi
✓ Pasta and stone fr
that will help power you uit
through the day. ✓ Basmati o Dairy

3
r
Look after Doongara ri
ce ✓ Cow’s milk
your ticker ✓ Quinoa
Many low-GI foods ✓ Soy milk
✓ Soba nood
are high in gut-loving fibre, les ✓ Plain yogh
urt
which can help reduce ✓ Pearl barle
y
‘total’ as well as the ‘bad’
✓ Grainy cra
ckers Other
LDL cholesterol that lifts
✓ Oat-based ✓ Canned or
your risk of heart attack biscuits dried beans,
chickpeas or
and stroke. lentils

4
Trim your waist
Together with foods
that are protein-rich,
a low-GI diet can reduce Your low-GI day on a plate
your insulin levels and also
Breakfast: Natural muesli Afternoon snack: Homemade
burn body fat, helping you
with plain reduced-fat yoghurt smoothie made of reduced-fat
to achieve and maintain a
and mixed berries milk, almonds and banana
healthy body weight.

5
Manage your
blood glucose
after meals
If you have diabetes, low-GI
foods result in more stable
blood glucose levels, which
in turn reduces your risk of
later developing long-term
complications.
Morning snack: 30g raw Dinner: Baked salmon with
unsalted nuts and chopped brown basmati rice and stir-fried
vegetable sticks Asian greens
➥
Lunch: Wholegrain wrap
topped with barbecued skinless
chicken breast, salad vegies
and hoummos
WANT MORE INSPO?
Turn to p48 for easy,
low-GI recipes!

JULY 2019 HEALTHY FOOD GUIDE 21

 Winter
WELLNESS

Stayallwell
SPECIAL

winter!
Ah-choo! As cold and flu
season approaches and
winter bugs run rampant,
YOUR ULTIMATE IMMUNITY GUIDE
we show you the best foods
to boost your immunity.

T
hey say you don’t catch
a cold, a cold catches you.
And it’s true. When your
immune system isn’t functioning
at its best, viruses, bacteria and
their friends take over, and that
tickle in your throat sets in.
The best way to prevent a cold
is to arm your immune system
with peak fire-power. A strong
immune system is an asset you
build up over time, but there are
a few quick fixes that can help you
stay well this winter. Here’s what
you need to know!
In winter these harmful substances can often be
the viruses that end up causing chest infections,
coughs, sneezes, colds and flus.
Your immune system starts with your skin, a physical
barrier protecting your insides. Mucous membranes
in your mouth and nose are another very important
part of the system. Cells in your blood stream — plus
tissues and organs including your lymph glands, your
tonsils, adenoids and bone marrow — are all part of the
immune system your body has set up to protect you.

Your immune
system at work
Your immune system is a big
network of cells, tissues and
organs that work together to
keep out harmful pathogens.

22 healthyfoodguide.com.au
 Text: Katrina Pace & Brooke Delfino. Photos: iStock.

JULY 2019 HEALTHY FOOD GUIDE

23
hfg FEATURES
hfg FEATURES
Your immune system works
tirelessly to defend you against
bugs and sickness, but if you’re
a little run-down, your body’s
natural defence system can take
a beating. Signs your immune
system is rundown include:
● Low energy levels
● Mouth ulcers
● Cuts and wounds that
are slow to heal
● Recurring urinary
tract infections
● Difficulty shaking a cold
Why do we get sick
more in winter?
Both in Australia and overseas,
Three in four Aussies eat
hospital admissions rise during
the colder winter months.
less nutritious foods during
Adults, on average, usually
catch 2–4 colds every year.
the winter months
Children can get as many as
5–10, because they are not
immune to many cold viruses.
Worryingly, Australia is also on
track for a dangerous flu season,
with doctors already reporting
three times as many flu cases this
year over last year.
We might expect the flu to be
more pronounced in our colder
regions — but that’s not the case.
It’s thought that when the colder
nights hit, poor house insulation
and heating offsets the potential
benefit of living in a warmer area.
However colder weather does
seem to increase the number of
respiratory illnesses. And cold
winter air is also a known trigger
for asthma attacks. Some viruses
thrive more in cooler winter
temperatures — which means
more flu, coughs and colds.
24 healthyfoodguide.com.au
Vitamin D plays an important role in keeping your
immune system healthy. Lower levels of vitamin D
have been found in people with severe colds. The
key to getting enough vitamin D is getting enough
sun exposure — which can be harder in winter.
Keeping your windows shut and the heaters on
in winter may also be making you sicker. A US study
has found that increased air flow and a more humid
environment was linked to lower virus levels. Another
study from China found that less fresh air co
into buildings could contribute to higher incid
of respiratory disease.
Did you know?
Should you feed a cold
and starve a fever?
Feeling unwell often means you can lose your
appetite, which is thought to be a way that the
body protects itself. Studies suggest that fasting
when the cause of your infection is bacterial
could be beneficial, but not if your infection
is viral. Many coughs and colds are viral — so
feeding a cold seems to be the best approach.
Studies have shown fasting can help reduce
inflammation, which often accompanies colds
and fevers. But an increase in body temperature
with a fever means you sweat more, losing fluid.
Dehydration can stop the immune system from
working properly, so it’s important to take at
least fluids when you have a fever. Dehydration
also means the mucous membranes in your
nose and throat dry more easily. It’s important to
keep these membranes moist so your body can
more easily remove the virus from your system.
So, unless you know whats causing your cold
or fever, the answer seems to be: feed both.
 Winter
WELLNESS

10
SPECIAL

Leafy greens
They’re packed with a mix of

immune-boosting foods
health-boosting antioxidants
— so you really can’t afford to
skip vegies when you’re sick.
m is housed in your
Chicken and veg soup, anyone?
ur gut health is key
foods to your diet. Nuts & seeds
Filled with healthy fats — plus
immunity-boosting zinc and
vitamin E — nuts and seeds
sh
are an easy on-the-go-snack
mega-3 fats from oily
that really satisfies.
as salmon, tuna and
mprove gut bacteria Orange veg
an anti-inflammatory Winter vegies, like carrots,
ey are also a good sweet potato and pumpkin,
vitamin D, which is are rich in vitamin A, which
for strong immunity. keeps your digestive lining
healthy to stave off infection.
es
its in general are Eggs
with vitamin C to Eggs are one of the highest
a healthy immune natural dietary sources of
ne orange provides vitamin D, with two eggs
le day’s vitamin C giving 82 per cent of your
ents. recommended daily intake.
Plus, they’re an inexpensive,
protein-rich brekkie!
or winter cooking,
garlic releases a Tea
powerful compound, allicin, Green and black tea varieties
which has proven anti-bacterial are high in disease-fighting
properties. Garlic seems to antioxidants — and a cuppa
be most effective when used of either will keep you warm
as a preventative measure. and top up your fluid intake.
Kiwifruit Kombucha
This furry fruit has just as much This sparkling fermented tea is
vitamin C as an orange, and high in gut-friendly probiotics.
is also packed with vitamin K, Choose a kombucha that is
folate and potassium, to keep chilled and has a probiotic
you fighting fit and healthy. strain backed by science.

JULY 2019 HEALTHY FOOD GUIDE 25

hfg FEATURES

How to
KEEP THE
WINTER

26 healthyfoodguide.com.au
 Winter
WELLNESS
Does vitamin C stop a cold sooner? SPECIAL
Taking an orange to work each day, or chewing
vitamin C supplements, may seem like a great idea
to keep winter colds away. Making this part of your
daily routine may cut the duration and severity of A systematic review has found
your cold. But taking a vitamin C supplement when honey to be just as effective as
you’re already sick is likely to make no difference. over-the-counter cough remedies
If you’re physically very active or at risk of having for kids and adults — but dont
low vitamin C stores (for example, if you’re a smoker, give honey to children below
have limited fruit and vegetable intake, or have a the age of one, as it may have
malabsorption condition), then you may benefit most bacteria that can cause small
from a regular vitamin C supplement, or foods that infants to get very sick. Honey
contain extra vitamin C, over winter. is high in antioxidants and has
anti-inflammatory properties.
Does a lemon, honey and ginger Ginger, like turmeric, has
concoction work? both anti-inflammatory and
Nothing says winter warmer more than the flavour anti-microbial properties that
combo of lemon, honey and ginger. But does this may help stop a cough or cold.
delicious drink keep sickness at bay? However, it’s not clear yet just
Lemon adds a hit of vitamin C to the drink. Juicing how much ginger you should
one lemon yields about 27mg of vitamin C. On its put in your drink. Nevertheless,
own that’s not enough to reach your daily target, but it looks like there's something in
combine it with an orange and a kiwifruit and you’re a lemon, honey and ginger drink
more than meeting the recommendations. that may help your cough or cold.

What can you do right now to Drink plenty of fluids regular activity. Outside activity
keep coughs and sneezes from Staying hydrated helps your also tops up your vitamin D.
ruining your winter plans? immune system by boosting
your skin health, mucous Wash your hands
Eat plenty of fruit and veg membranes and lymph fluid. Following basic hygiene when
Fresh (or frozen) veg and fruit those around you are coughing
provide you with key vitamins, Get a daily probiotic hit and sneezing can help minimise
l d phytonutrients Probiotics, from food or via transmission of bad bugs.
mmunity strong. supplements, improve gut
health, reducing the number Let the fresh air in
ut on fibre and also the severity of Open your windows and doors,
s can benefit respiratory infections. when you can, to reduce germ
hat live in your transmission in your home.
you get plenty Keep active outside
, legumes and Being active is important Stay at home if you’re sick
s in order keep for your mental health, with No one is indispensable, so if
n its optimum serotonin (the body’s own you’re sick, stay home, especially
during winter. happy drug) increasing with if your workplace is open plan.

JULY 2019 HEALTHY FOOD GUIDE 27

hfg FEATURES
7 food
hacks
everyone should know!
one
How to cook al dente pasta
First things first: choose a large pot! Pasta needs
room to cook. Use plenty of water and bring to
a rolling boil. Add a generous teaspoon of salt
— this adds flavour to the pasta. Then add pasta
to the pot, give it a stir, and bring it back to the
boil. Cook according to the time on the packet
— different shapes take different times. Make sure
you check a couple of minutes before the time
is up. If the pasta is softened but still springy,
it’s al dente — ready. Drain well and serve.
HFG hack Save some of the pasta water
before you drain. It’s great for adding to your
sauce to meld pasta and sauce together.
What not to do You don’t need to add oil
to the pasta pot. This doesn’t stop your pasta from
clumping. A big pot with lots of water will do that.
28 healthyfoodguide.com.au
Time to go back to basics! These
clever tricks will get the best results
from your cooking — every time!
TWo
How to cook fluffy rice
Some swear by rice cookers, but you don’t need
one for perfect rice. To start, choose a pot with a
firm-fitting lid. Then, rinse the rice, drain well, and
add to pot. Add one-and-a-half times the amount
of water compared to rice, by volume: so for 1 cup
of rice, add 1½ cups of water. Bring to the boil with
the lid on. Turn the heat down to low and leave it
alone for 10 minutes. Don’t take the lid off. Remove
the pot from the heat, and leave it to sit with the lid
on for another 5–10 minutes. Then fluff with a fork.
For brown rice, add a little more water — roughly
2 cups for every cup of rice. The cooking time for
brown rice will also be longer — between 30 and
40 minutes, depending on the rice.
HFG hack Not sure how much rice to cook?
Rice roughly triples in volume when cooked, so
1 cup of rice will make 3 cups of cooked rice.
What not to do Don’t stir the rice while
waiting for it to cook. Stirring causes the starch
to activate, resulting in mushy rice. The single
exception is when you're making risotto, when
you’ll want a smooth and creamy texture.
 three
How to stir-fry meat
Sick of your chicken or beef stir-fries producing
watery, pale results? It’s all down to technique.
First, choose a large pan or wok. Overcrowding
is the main reason chicken goes watery when you
stir-fry. Next, let the pan get nice and hot. Add a little
olive oil (spray oil is good) and let it heat.
Now the time has come to add your meat. If you
Text: Niki Bezzant & Brooke Delfino. Photos: iStock.

have more than two serves, do it in batches. Cook

one lot, then when it’s cooked through and golden,
remove it and do the next meat batch. Toss gently
with a spatula or chopsticks.

HFG hack For a mixed stir-fry, cook your meat

first, then remove it and cook the vegies. Combine
everything at the end. This will ensure everything
is perfectly cooked and the meat isn’t overdone.

What not to do Don’t be tempted to put

a lot of meat into the pan and expect it to brown.
A little patience brings great results.

four
How to separate an egg
Making meringue or mayonnaise? You’ll first
need to separate your yolks from the whites.
The easiest way to do this is to use the simplest
of tools — your hand. First, break the egg into
a cup or small bowl. Hold one cupped hand
over another bowl; tip the egg gently into your
hand. Slightly separate your fingers so the white
falls through and the yolk stays in your hand.

HFG hack If you get a fragment of eggshell

stuck in your egg, use another piece of shell as
a scoop to remove it.

What not to do Cracking the egg against

the edge of bowl can cause you to break the
yolk or get shell in the egg. Instead, use a stable
surface like the counter.

july 2019 HeAlTHy FOOD GuIDe 29

hfg FEATURES

SIX
How to DICE AN ONION
Want to get a perfectly diced onion? All it takes is
practice and a sharp knife. Start by peeling your
onion — but make sure you leave the root intact.
Cut in half lengthwise. Place the onion halves
flat-side-down on a board. Make cuts lengthwise,
at regular intervals, across the onion, leaving the
root end attached (don’t cut all the way along the
onion). Turn onion and cut across the other cuts, so
you have nice small dice. Repeat for the other half.

HFG HACK Chefs often make a horizontal cut

through the middle of the onion half towards the
root before doing the final chop. This isn’t strictly
necessary, but it does make for nice small dice.

What not to do Don’t use a blunt knife.

It sounds obvious, but a sharp knife will make

FIVE chopping veg much easier and safer. Also, don’t

drag your knife across the chopping board to
How to MAKE AN OMELETTE scoop up the onion pieces — this will dull and
An omelette makes an easy meal in minutes — damage your knife very quickly.
perfect for any time of the day. For each person,
use 2 eggs and 2 tablespoons of milk or water.
Lightly beat eggs and milk together, and season.
Heat a tiny bit of oil in a medium non-stick frying
pan over medium-high heat. Pour the egg mixture
into the pan. Pull the mixture away from the edges
of the pan using a spatula, and let the uncooked
egg flow into the space. Do this around the pan,
until the egg is just cooked through. Add the filling
of your choice on one half of the omelette. Fold
the other half over, using the spatula. Cook for a
few minutes, until filling is warmed through. Gently
slide your omelette on to a plate to serve.

HFG HACK The trick is to use a hot pan that’s

not too big — and don’t overcook the omelette,
or it may become rubbery.

What not to do Don’t try to flip your omelette

— you’ll only end up with scrambled eggs. Fold it in
half, or finish the top under a hot grill.

30 healthyfoodguide.com.au
 5 easy
hEaLth
tWEakS!
MakE EvEry MEaL a LittLE hEaLthiEr
With thESE SiMpLE changES:

Swap & save

Replace the sour cream with
plain reduced-fat yoghurt to
cut back on saturated fat
and kilojoules.

Experiment with herbs

Fresh or dried herbs add a
boost of salt-free flavour
to any meal.

seven Stir-fry smarter

Rather than adding more oil to
How to cook StEak the pan when stir-frying vegies,
Cooking meat can seem intimidating, and you’ll add a splash of water to stop
read all sorts of ‘rules’. But getting the perfect them from sticking.
steak is not as tricky as you might think.
Bulk out sauces
First, take the steak out of the fridge about half an
Add some grated, mashed or
hour before cooking, so it’s at room temperature.
puréed vegies (zucchini, carrot,
Choose a heavy-based, large pan and get it to a
cauliflower) to pasta sauces — or
nice high heat. Oil your steak: spray or rub a little
even mashed potato — to boost
oil on both sides. Then add steak to the hot pan.
your vegie intake.
Cook for 2 minutes on one side. Turn it over and
do the same on the other side. This will give you Baking? Just
a medium-rare steak. For medium or well done, add cinnamon
cook for a little longer. Add natural sweetness and save
Finish thick steaks in the oven: place them in a kilojoules by reducing sugar
200°C oven for 5 minutes once browned. This will and substituting a generous
mean the surface of the steak won’t be burnt. amount of cinnamon.

HFG hack You can tell how cooked the meat

is by feel. If it’s spongy, it’s rare. If it resists a bit
when touched, it’s medium. If firm, it’s well done.

What not to do Always let your meat rest for

a few minutes before serving to seal in the juices
and keep it tender. Plus, no one wants bloody
meat juices seeping into their mash!

july 2019 HeAlTHy FOOd Guide 31

hfg FEATURES

Is it
tiredness
or sleep
apnoea?
Tired all the time? Struggling to lose weight?
You could have sleep apnoea — a condition
that affects 9 per cent of women and 25 per
cent of men. HFG helps you sleep tight. hormones are thrown out
of balance, which drives you
to eat more food. If this happens
once in a blue moon, it’s no big deal
— but if you’re constantly tired, it could be
a reason behind unwanted weight gain.
More often than not, you�ll know what caused

W
e’ve all experienced
a bad night’s sleep
(or three!). You wake
up feeling tired, struggle to
concentrate at work and find
yourself reaching for a sugar
hit come 3pm. If you feel like
you eat more when you’re tired,
you’re not imagining it. When
you’re sleep deprived, your
hunger and satiety (fullness)
your restless slumber — perhaps you were mentally
compiling tomorrow’s to-do list, nursing a crying bub,
or being distracted by technology. But what if you
can’t put your finger on it? Enter, sleep apnoea.
What is obstructive sleep apnoea?
Obstructive sleep apnoea (OSA) is a condition
where your airways relax and close over while
you’re asleep. This stops you breathing — and
you don’t even realise it. These episodes can last
a matter of seconds or for more than one minute,

32 healthyfoodguide.com.au
 CalCulate
your risk
Q. Do you snore loudly?
Q. Do you regularly feel
tired during the day?

Q. Has anyone ever

noticed that you stop
breathing or gasp while
you’re asleep?

Q. Do you have high

blood pressure?

and can occur hundreds of times a night. They

Q. Is your Body Mass
Index (BMI) over 25?
don’t always wake you up, but you do stir — and
they can have some serious knock-on effects.
Firstly, you are unable to breathe, causing
Q. Are you 50 or older?
your oxygen levels to fall, which then creates a Q. Are you male?
Q. If you’re male, is
stress response in the body. Your heart rate and
blood pressure rise, and you release the hormone
adrenaline. Essentially, your body thinks that it your neck circumference
is being suffocated. greater than 43cm? If
you’re female, is your
Text: Melissa Meier. Photos: iStock.

If this happens many times a night, it can

lead to tiredness, morning headaches, difficulty neck circumference
concentrating, memory issues and grumpiness greater than 41cm?
— but that’s not all sleep apnoea does. If you answered yes to two
People with OSA are up to seven times more questions or less, your
likely to develop heart disease, and they are risk of OSA is low. If you
two-and-a-half times more likely to have a car answered yes to five or
accident. OSA is also a risk factor for insulin more, you’re at high risk.
resistance. It’s a serious health issue.

july 2019 HEAlTHY FOOD GuIDE 33

hfg FEATURES
How do you know
if you have OSA?
The signs and symptoms of
OSA can be subtle, especially
in women. A typical sleep
apnoea patient is described
as an overweight middle-aged
man who snores loudly and
gets tired during the day. You
can see why the condition is
often overlooked in women.
Women often present with
an unexplained fatigue and
tiredness, headaches and
lowered mood, as well as
waking frequently overnight.
Research also reveals that
menopause greatly increases
the risk of sleep apnoea.
One of the main causes
of OSA is obesity, especially
SignS &
SymptomS
OSA can be tricky to
diagnose — because the
main symptoms occur when
you’re asleep. Here’s what
you should look out for:
● Loud snoring
● Gasping for air
when asleep
● Waking up thirsty
or with a dry throat
● Morning headache
● Excessive daytime
sleepiness
● High blood pressure
● Irritability
34 healthyfoodguide.com.au
What does
apnoea mean?
A complete cessation
of breathing, often
lasting 10 seconds
or longer
excess fat carried around the neck. Others include
alcohol consumption, some medical conditions and
certain medications. Sometimes it’s physical bone or
muscle structure that’s the root of the problem.
What’s the treatment?
The first port of call to treat OSA is usually lifestyle
intervention. Weight loss is a top priority, along
with cutting back on alcohol. That’s particularly
important in the evening, as alcohol relaxes the
muscles around the throat, which can contribute
to apnoea. Quitting smoking is also beneficial,
as smoking leads to fluid retention in the airways,
which narrows them.
Sleeping on your side is recommended, too, as
the effect of gravity can cause your tongue to block
your airway when sleeping on your back.
Other interventions for OSA include a Continuous
Positive Airway Pressure (CPAP) machine, or perhaps
a specifically designed mouthguard. In extreme cases,
surgery may be required.
If you suspect you have sleep apnoea, or if you have
any related symptoms — even if you aren’t sure that
you snore — speak to your GP for a referral to a sleep
specialist for further investigation.

Like many people with sleep
apnoea, I didn’t know I had it.
DAN, 53
from Sydney, lost 19kg
A
lthough sleep apnoea
can stop you breathing,
it doesn’t actually wake
you up at night. I was at my GP’s
for an annual check-up, when,
perhaps because of my weight
and age, he suggested this
was one of the tests I should
take — even though I didn’t
display the usual sleep apnoea
symptoms of drowsiness
during the day.
The doctor referred me to
a local sleep apnoea centre
for a sleep study test. I had
the choice either of staying
overnight in hospital, or
hooking up the eight or so
‘bells and whistles’ myself to
my face and upper body at
home one night. I chose the
cheaper DIY option. A few
weeks later the clinic rang
me with the results. Five or
less apnoea ‘events’ (which
REAL-LIFE CASE STUDY: SLEEP APNOEA
includes breathing cessation
and airway narrowing) an hour
is normal. Over 30 events is
severe. I had 37.
The clinic proposed that
I trial one of their CPAP
(Continuous Positive Air
Pressure) machines, with
a view to buying one for
approximately $3000.
I asked if weight loss would
also fight sleep apnoea. They
said it could, but the machine
was clearly their preferred
solution. I was sitting around
95kg, so I decided to lose
weight and trial the machine.
The CPAP machine — about
the size of a school bag — sits at
the side of your bed and plugs
into the wall. A tube connects
to a mask you place over your
mouth and/or nose, and it blasts
air down your throat all night
to keep your air passage open
and prevent apnoeas. It’s not
for everyone — approximately
50 per cent of those who try the
machines give them up — and
after three months I decided it
wasn’t for me. If anything, the
machine was stressing me out,
making it harder to sleep!
JULY 2019 HEALTHY FOOD GUIDE
However, I did decide to
persevere with my weight
loss goal. I already exercised
a fair bit, so I concentrated on
healthy eating. For me it was
mainly low-GI foods. I start
the day with rolled oats and
blueberries, and to avoid
hunger pangs during the day
I snack on mixed nuts, raw
carrots, and fruit. Lunch is
mainly salads, vego meals,
or a small chicken and salad
multigrain wrap. For dinner I
have salad and salmon, with
plain yoghurt and berries for
dessert. Plus a small piece of
dark choc or a hot chocolate
for supper. I hardly ever feel
hungry or deprived. And I’ve
cut right back on bread, beer
and weekend takeaways.
The result? I’ve dropped
19kg in six months, which
is good for my health on
every possible level. Is my
sleep apnoea getting better?
Every instinct says yes, but I
won’t know for sure until I do
a second home test in a few
months’ time. Regardless of
that result, do I feel fitter and
healthier? You bet!
35
hfg FEATURES

5
1
Portion perfection
Keeping portions in check is key for successful weight
management. Around 6300kJ (or 1500cal) per day is
recommended for the average adult seeking to lose weight.
Smaller plates, bowls and cups can help reduce portion sizes.

2
Sip smart
Alcohol, soft drink and juice contribute a significant amount of
kilojoules to your diet, which can lead to weight gain over time.
A glass of wine, for example, has 590kJ (140cal), and a 600ml bottle
of soft drink has 1048kJ (251cal). It pays to make the switch to water!
tips to…
LOSE WEIGHT, 3
Plant power
Rather than sticking with the traditional meat-heavy way of
eating, it’s time to shift the focus to vegies. That doesn’t mean
SLEEP BETTER! you have to cut out meat altogether. Instead, make plant foods
— such as colourful veg, beans and legumes — the main event.

4
Rethink carbs
There’s no need to eliminate carbohydrates to lose weight.
Aim to swap refined, processed carbs for sensible portions of
high-fibre, slow-burning carbs. That might be half a cup of rolled
oats at breakfast, or a slice or two of wholegrain bread as part of
your sandwich for lunch. Most highly refined carbs, like cake and
hot chips, are loaded with added sugar and fat — and when they are
consumed in excess, can lead to weight gain.

5
Get moving
Being physically active helps you burn calories, build muscle,
and speed up your metabolism. So, start small with an activity
you enjoy, like walking or swimming, then build up your fitness.

IMPROVE YOUR SLEEP ROUTINE

Whether you have sleep apnoea or not, try these five relaxing tips
to help you get a better night’s sleep and boost your energy levels!
● Set yourself a regular sleep and wake time.

● Dedicate the bedroom to sleeping and intimacy only. Studying,

working and watching TV should be done in another room.

● Put away your phone, power down your laptop and turn the TV off

at least one hour before bedtime. Take the time to relax and unwind.
● Eat dinner at least two hours before you go to bed, so you don’t

go to sleep weighed down with a full stomach.

● If you’re not asleep in 20 minutes, leave your bedroom and spend

quiet time in another room. Return to your bed once you feel tired.

36 healthyfoodguide.com.au
 YOU COULD WIN!
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FROM 8TH - 28TH JUNE 2019
Ask your newsagent for a form
or enter online
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AU residents 18+ only & can participate in envelope pick in Sydney on 9/8/19. Consumer prize: opportunity
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 20-minute soups
RECIPES| best diabetes recipes | cook now, eat later!

5–grain porridge
with nut butter
& berries
(See recipe on p62)

WINTER WARMERS!
If you’re looking for hearty,
nourishing recipes, our July
issue has your name on it.
Don’t miss our winter batch
cooking special, Christmas
in July, easy warming soups,
best-ever low-GI meals and
lemon & poppy seed bars!
To make life easier, we’ve
done the healthy eating hard
yards for you! Every main
meal contains at least two
serves of veg. Each dish
meets our dietitians’ criteria
to ensure it doesn’t contain
too much energy, saturated
fat, sugar or sodium. Recipes
all come with a nutritional
analysis, with the table on
page 94 showing how they
fit daily nutritional needs.

Our food writers work with qualified HIGH

dietitians to develop these recipes for PROTEIN
maximum health benefits. For more
about our recipe badges, see p99. gluten free dairy free diabetes friendly vegetarian
hfg RECIPES

soups
SUPERCHARGED
Ward off winter chills
with these flu-fighting,
immunity-boosting
soups — perfect for
those cold nights.

Creamy
pumpkin soup
(See recipe overleaf)

PER SERVE
1242kJ/297cal Sugars 19.5g
Protein 11.6g Fibre 6.5g
Total Fat 15.7g Sodium 52mg
Sat Fat 3.1g Calcium 189mg
Carbs 24.3g Iron 1.7mg

40 healthyfoodguide.com.au
 Ready i
20 min!n
Recipes & food prep: Kerrie Ray. Photography: Mark O’Meara. Styling: Julz Beresford.

high
protein

Per serve
1691kJ/405cal Sugars 8.8g
Quick chicken & Protein 34.0g Fibre 11.5g
vegetable soup Total Fat 14.6g Sodium 414mg
with gremolata Sat Fat 4.8g Calcium 291mg
(see recipe overleaf) Carbs 27.9g Iron 4.4mg

july 2019 HealTHy FOOd GuIde 41

hfg RECIPES

Thai green pea

blender soup

Per serve
982kJ/235cal Sugars 7.4g
Protein 9.6g Fibre 9.3g
Total Fat 13.9g Sodium 642mg
Sat Fat 7.5g Calcium 84mg
Carbs 13.9g Iron 4.5mg

42 healthyfoodguide.com.au
 Thai green pea
blender soup
Serves 4 Cost per serve $3.80
Time to make 20 min
dairy free vegetarian
500g frozen peas,
thawed
4 shallots, roughly chopped
1 x 400ml can light
coconut milk
100g baby spinach
½ cup mint leaves
2 cups reduced-salt
vegetable stock
1 tablespoon
olive oil
2 tablespoons Thai
green curry paste
Serve with extra mint leaves,
peas, sliced chilli, fried
shallots, toasted sesame
seeds, (plus light coconut
milk, if desired)
1 Place peas in a large blender
or food processor. Add shallots
and coconut milk (reserve a litttle
milk, to garnish); blend mixture
until almost smooth.
2 Add the baby spinach and the
mint leaves with half of the stock,
and blend mixture until smooth.
3 Pour the olive oil in a large
heavy-based pan and set over
medium heat. Add the Thai
green curry paste; cook for
30 seconds. Add pea mixture
and the remaining stock. Cook,
stirring, for about 2–3 minutes,
or until heated through.
4 Divide the soup into four
serving bowls. Top with extra
mint leaves, thawed peas,
sliced chilli, fried shallots and
a sprinkle of toasted sesame
seeds. Add a swirl of light
coconut milk, if desired.
Creamy pumpkin
soup (p40)
Serves 4 Cost per serve $3.05
Time to make 25 min
gluten free vegetarian
1kg butternut pumpkin,
peeled, chopped
2–3 teaspoons reduced-salt,
gluten-free vegetable
stock powder
1 tablespoon
olive oil
1 medium brown
onion, chopped
2 garlic cloves, crushed
½ teaspoon ground cumin
½ teaspoon ground nutmeg
1 cup reduced-fat milk
¼ cup light sour cream, to serve
1 x 45g packet rosemary and
garlic-spiced roasted nuts
and seeds
1 Place pumpkin, stock powder
and 3 cups of boiling water in a
large, heavy-based pan. Cover,
bring to boil; reduce the heat
slightly. Simmer the pumpkin for
15–20 minutes, or until softened.
2 Meanwhile, heat olive oil in a
medium non-stick saucepan over
medium-high heat. Sauté onion
and the garlic for 3–4 minutes,
or until onion is softened. Add
the cumin and nutmeg; cook
30 seconds. Add milk, season
with cracked black pepper.
3 Remove pumpkin from heat.
Pour milk mixture into pumpkin
mixture. Using a stick blender,
carefully blend on low until
smooth. Return to stove and
reheat if needed.
4 Divide soup between four
serving bowls. Swirl over sour
cream and scatter with roughly
chopped nuts and seeds.
july 2019 HeAlTHy FooD GUiDe
Quick chicken &
vegetable soup
with gremolata (p41)
Serves 4 Cost per serve $4.10
Time to make 20 min
diabetes friendly
1 tablespoon olive oil
1 leek, chopped
2 x 400g packets fresh
pre-chopped soup
vegetables
5 cups reduced-salt
chicken stock
2 cups shredded or
chopped BBQ chicken
4 small slices rye bread,
toasted, to serve
Gremolata
¼ cup chopped
flat-leaf parsley
2 tablespoons lemon
thyme leaves
1 garlic clove, crushed
3 tablespoons fresh
grated parmesan
1 Place the olive oil in a large,
heavy-based pan on medium-high
heat. Add the chopped leek;
sauté for 2–3 minutes, or until
just softening. Add vegetables;
cook, stirring for 1–2 minutes.
2 Add stock to pan and bring
the mixture to the boil. Cover,
reduce the heat and simmer for
10 minutes. Add chicken, stir to
heat through. Add an additional
½–1 cup of water, if the soup
needs more liquid. Season with
cracked black pepper.
3 Meanwhile, make gremolata:
Combine all the ingredients in a
small bowl. Season and mix well.
4 Divide soup between serving
bowls. Top with gremolata and
serve with rye toast.
43
hfg RECIPES

Chunky Italian-style
soup with risoni
(See recipe overleaf)

PER SERVE
1792kJ/429cal Sugars 9.4g
Protein 17.7g Fibre 11.7g
Total Fat 18.1g Sodium 878mg
Sat Fat 3.6g Calcium 193mg
Carbs 47.1g Iron 5.4mg

44 healthyfoodguide.com.au
 Light ‘n
creamy ’
!

Creamed corn,
bacon &
zucchini soup
(see recipe overleaf)

Per serve
1129kJ/271cal Sugars 11.2g
Protein 12.9g Fibre 7.5g
Total Fat 10.0g Sodium 797mg
Sat Fat 2.8g Calcium 79mg
Carbs 28.1g Iron 2.8mg

july 2019 HealTHy Food GuIde 45

 Chunky Italian-style
soup with risoni (p44)
Serves 4 Cost per serve $4.65
Time to make 25 min
1 x 700ml bottle
passata sauce
2 teaspoons reduced-salt
stock powder
½ cup risoni
1 tablespoon olive oil
2 small chorizo, sliced
2 celery stalks, sliced
1 medium brown
onion, chopped
1 x 400g can borlotti
beans, rinsed, drained
100g chopped kale
or baby spinach
½ cup basil leaves,
plus extra, to serve
2–3 tablespoons basil
pesto, to serve
4 slices crusty bread,
to serve
1 Combine the passata, stock
powder and 2 cups of water in
a large, heavy-based pan over
medium-high heat. Bring to the
boil and add risoni. Cook, stirring
often, for 15–20 minutes.
2 Meanwhile, heat olive oil in a
large non-stick frying pan over
medium-high heat. Add chorizo;
cook, stirring, for 2–3 minutes,
or until golden. Add celery and
onion; cook 2–3 minutes.
3 Add the chorizo mixture, beans
and kale (or spinach) to the risoni.
Season with cracked black pepper,
simmer 2–3 minutes. Stir through
basil. Thin the soup with extra
water, if needed.
4 Divide soup into four serving
bowls. Top with pesto, extra basil
leaves, and serve with bread.
46 healthyfoodguide.com.au
Creamed corn,
bacon & zucchini
soup (p45)
Serves 4 Cost per serve $3.95
Time to make 20 min
1 tablespoon olive oil
4 lean rashers short-cut
bacon, chopped
2 large zucchini, diced
4 shallots, chopped
2 cups salt-reduced
chicken or vegetable stock
1 x 420g can creamed corn
1 x 125g can corn kernels,
drained, or 1 corn cob,
kernels removed
100g baby spinach
¼ cup chopped
coriander leaves
¼ cup light sour cream
Serve with extra bacon
pieces, shallots and
coriander leaves
1 Heat the olive oil in a large,
deep non-stick frying pan over
medium-high heat. Add bacon
and sauté for 2–3 minutes, or
until bacon almost golden. Add
zucchini and shallots; cook for
3–4 minutes, or until softened.
2 Add stock, creamed corn and
corn kernels to pan; simmer for
1–2 minutes. Stir through baby
spinach until wilted. Season with
cracked black pepper and stir
through coriander.
3 Divide the soup between four
serving bowls. Top with a dollop
of sour cream and garnish with
extra bacon pieces, shallots and
coriander leaves, to serve.
 hfg RECIPES

MEAL
FOR
TWO
Add a little spice to a quiet night
in with this fast and fresh stir-fry!

Ginger chilli beef
with broccoli
Serves 2 Cost per serve $7.50
Time to make 20 min
Recipe & styling: Niki Bezzant. Photography: Melanie Jenkins.
1½ cups cooked wholemeal Add ¼ cup of water to pan and
couscous, quinoa or brown toss the vegetables, letting water
rice, to serve evaporate. Reduce the heat to
1 long red chilli, thinly sliced, medium and add the beef back

dairy free
¼ cup white wine or sherry
1 teaspoon cornflour
2 tablespoons reduced-salt
soy sauce
250g lean beef steak,
cut into 2cm strips
2 teaspoons
sesame oil
plus extra, to garnish
(optional)
1 Combine the wine, cornflour,
soy sauce and 2 tablespoons of
water in a bowl. Add beef strips
and stir to coat.
2 Heat 1 teaspoon of the oil in
a large non-stick frying pan over
high heat. Remove the beef from
to pan, along with the remaining
marinade and the chilli. Cook the
mixture, stirring, for 30 seconds
to combine (and also to cook
out the cornflour).
4 Serve the beef and the broccoli
on wholemeal couscous. Garnish
with extra chilli, if desired.
HIGH
PROTEIN

300g broccoli, cut into marinade (reserving marinade)

PER SERVE
florets, stalks sliced and stir-fry for 2 minutes. Remove
250g green beans, sliced from pan and set aside. 1929kJ/461cal Sugars 5.6g
Protein 46.8g Fibre 13.4g
2 shallots, sliced 3 Add remaining oil to pan. Add Total Fat 11.7g Sodium 822mg
1 x 5cm-piece fresh broccoli, beans, shallots and the Sat Fat 2.5g Calcium 141mg
Carbs 29.5g Iron 7.7mg
ginger, thinly sliced ginger; stir-fry for 3–4 minutes.

JULY 2019 HEALTHY FOOD GUIDE 47

hfg RECIPES
5pm
PANIC
These diabetes-friendly dinners are as quick as
they are tasty — all ready in 30 minutes or less!
MONDAY
Garlic prawn, tomato
& basil pizza
Serves 4 Cost per serve $5.50
¹⁄³ cup tomato pasta sauce
1 x 220g wholemeal
pizza base (see Note)
²⁄³ cup grated reduced-fat
mozzarella
250g peeled and marinated
garlic prawns
2 tablespoons chopped
basil leaves
200g grape tomatoes, halved
1 small red onion,
thinly sliced
½ avocado, thinly sliced
120g mixed salad leaves
2 tablespoons
balsamic vinegar
1 Preheat oven to 200°C. Line
a large baking tray with baking
paper. Place the pizza base on
the prepared tray.
48 healthyfoodguide.com.au
you’ll need …
Best-everS
DIABETE
RECIPES wholemeal pizza base
grape tomatoes
+
2 Spread pasta sauce evenly over
base. Sprinkle with half the cheese.
Combine the prawns and basil. reduced-fat mozzarella
3 Arrange prawns, half of the
tomatoes and half of the onion
over the pizza base. Sprinkle
+
with remaining cheese. Bake for
20 minutes, or until base is crisp
and prawns are cooked through.
4 Meanwhile, combine avocado,
salad leaves, remaining tomatoes
and onion in a large bowl. Drizzle
garlic prawns
with vinegar; toss salad gently
to combine. Cut the pizza into
eight slices; serve with the salad.
+
Note Bazaar Wholemeal Pizza
Bases come in packs of two. You
can freeze the remaining base.
HIGH
PROTEIN
avocado
PER SERVE (2 slices pizza + salad)
plus
Recipe: Liz Macri.
1787kJ/428cal Sugars 5.7g
Protein 24.7g Fibre 6.7g + pasta sauce & basil
Total Fat 22.1g Sodium 781mg + red onion & salad leaves
Sat Fat 6.7g Calcium 268mg + balsamic vinegar
Carbs 28.7g Iron 1.5mg
 25
mins

The low-GI symbol

means the recipe has
a GI of 45 or less, to
help improve blood
sugar management.

JULY 2019 HEALTHY FOOD GUIDE 49

hfg RECIPES

15
mins

HIGH
PROTEIN

PER SERVE
1673kJ/400cal Sugars 6.4g
Protein 29.5g Fibre 6.9g
Total Fat 9.5g Sodium 164mg
Sat Fat 2.3g Calcium 119mg
Carbs 44.7g Iron 2.0mg

50 healthyfoodguide.com.au
 Best-ever
DIABETE
RECIPESS
you’ll need …

TUESDAY
chicken breast strips Cajun chicken

+ jambalaya
Serves 4 Cost per serve $4.65
gluten free dairy free
diabetes friendly

400g chicken breast

stir-fry strips
capsicums

+
1 red onion, chopped
1 red capsicum, diced
1 yellow capsicum, diced
2 medium tomatoes, diced
1 x 450g packet microwavable
brown rice
1 teaspoon Cajun seasoning
4 cups rocket
Juice of ½ lemon
microwavable brown rice

+ 1 Spray a large non-stick frying

pan with olive oil and place it
over a medium-high heat. Cook
chicken for 5 minutes, or until
golden. Remove from pan and
cover to keep warm; set aside.
2 Return the pan to medium
Cajun seasoning heat; spray with a little more

+ oil. Sauté onion and capsicum

for 3 minutes, or until softened.
Add tomatoes, rice and Cajun
seasoning; cook for a further
Recipe: Megan Cameron-Lee.

2 minutes, or until the tomato

is soft and the rice has become
rocket heated through.
3 Add the chicken and rocket
plus to the pan; stir for 2 minutes, or
+ red onion
until chicken is heated through
+ tomatoes
+ lemon and rocket is just wilted. Add a
squeeze of lemon juice to serve.

JULY 2019 HEALTHY FOOD GUIDE 51

hfg RECIPES

25
mins

WEDNESDAY
Paprika chicken with
quinoa, pumpkin
& almond salad
Serves 4 Cost per serve $5.30
gluten free dairy free
diabetes friendly
350g Kent pumpkin, peeled,
cut into 2.5cm pieces
8 chicken tenderloins
1 tablespoon sweet paprika
1 x 250g packet microwavable
red quinoa
1 x 250g punnet cherry
tomatoes, halved
80g baby spinach, chopped
¼ cup flaked natural almonds 3 Heat the quinoa as per the
2½ tablespoons lemon juice packet directions. Transfer to a
bowl with cooked pumpkin. Add
1 Cook pumpkin in a medium the tomatoes, spinach, almonds,
saucepan of boiling water for lemon juice and 2 teaspoons of
5–6 minutes, or until tender. olive oil. Serve with chicken.
Drain. Transfer to a large bowl.
HIGH
2 Meanwhile, dust both sides of PROTEIN
chicken tenderloins with paprika.
PER SERVE
Spray olive oil in a large non-stick
frying pan or chargrill pan over 2147kJ/597cal Sugars 8.6g
Protein 40.4g Fibre 9.8g
medium-high heat. Cook chicken Total Fat 17.6g Sodium 205mg
for about 3 minutes on each side, Sat Fat 2.5g Calcium 106mg
Carbs 42.2g Iron 5.5mg
or until cooked through.

you’ll need … s
d quinoa
+ +
Recipe: Liz Macri.

erry tomatoes
aby spinach
mon juice
sweet paprika chicken tenderloins Kent pumpkin

52 healthyfoodguide.com.au
 Best-ever
30
mins
DIABETE
RECIPESS
THURSDAY
Bun-less Mexican
burgers
Serves 4 Cost per serve $4.05
dairy free diabetes friendly

500g sweet potato,

cut into thin wedges
½ x 40g packet fajita spice mix
1 small onion, grated
400g lean beef mince
2 garlic cloves, crushed
1 x 400g can no-added-salt
red kidney beans,
rinsed, drained
2 medium tomatoes, sliced
1 x 225g can sliced
beetroot, well drained
2 cups baby rocket
¹⁄³ cup tomato salsa,
to serve (optional)

1 Preheat the oven

to 210°C. Line a large
baking tray with baking paper.
2 Place sweet potato on prepared
baking tray. Spray with olive oil
and sprinkle with 3 teaspoons of
the fajita spice mix. Bake potatoes
for 25–30 minutes, tossing halfway.
3 Meanwhile, squeeze any excess
liquid from the grated onion and
4 Spray a large non-stick frying
pan with olive oil and set over
medium heat. Add the patties to
the pan and reduce heat to low.
Cook for 8–10 minutes, turning
Top the patties with baby rocket
and serve with a little tomato
salsa on the side, if preferred.
HIGH
PROTEIN

place into a large bowl. Add beef once, or until cooked through.
PER SERVE
mince, 1 tablespoon of remaining 5 Mash half of the kidney beans.
spice mix and garlic. Mix well until Divide the sweet potato wedges 1773kJ/424cal Sugars 18.5g
Protein 34.4g Fibre 14.5g
thoroughly combined. Divide the between four serving plates. Total Fat 9.9g Sodium 519mg
mixture into four equal portions Top with beans, tomato slices, Sat Fat 2.6g Calcium 168mg
Carbs 40.8g Iron 5.4mg
and shape into 10cm patties. beetroot and burger patties.
Recipe: Darlene Allston.

you’ll need … plus

+ onion & garlic
+ + + + red kidney beans
+ tomatoes
+ beetroot
sweet potato fajita spice mix beef mince baby rocket + tomato salsa

JULY 2019 HEALTHY FOOD GUIDE 53

 you’ll need …
mu oms
fresh chilli
+
FRIDAY
Mushroom &
tofu stir-fry
firm tofu
+
Serves 4 Cost per serve $4.80
dairy free vegetarian
diabetes friendly
400g small button mushrooms
300g firm tofu, cut into
2cm cubes
2 teaspoons sesame oil
Asian greens 2 tablespoons oyster sauce
+ 2 garlic cloves, crushed
1 tablespoon mirin
1 medium brown onion, sliced
1 bunch gai lan or Asian
greens, cut in 6cm lengths
3 shallots, trimmed,
cut in 4cm lengths
2 x 250g packets microwavable
Superbrown brown and
microwavable rice red rice mix
Sliced fresh chilli, to serve
plus
+ sesame oil & mirin
1 Place mushrooms, tofu,
+ oyster sauce
+ garlic & shallots sesame oil, 1 tablespoon of
+ brown onion oyster sauce, garlic and mirin
in a large bowl. Toss to coat.
54 healthyfoodguide.com.au
20
mins
2 Spray a large non-stick frying
Recipe: Kerrie Ray. All photography: Mark O’Meara. All styling: Julz Beresford. All food prep: Kerrie Ray.
pan or wok with olive oil and set
over a medium-high heat. Stir-fry
onion for 1–2 minutes. Add the
gai lan and shallots; stir-fry for
2–3 minutes. Remove, set aside.
3 Spray pan or wok again with
oil, and cook mushroom and
tofu mixture in two batches.
Stir-fry for 2–3 minutes. Return
onion and greens to pan, with
the remaining oyster sauce and
marinade from the mushrooms.
Toss mixture to combine.
4 Heat rice according to packet
instructions. Divide mushroom
and tofu stir-fry between four
serving bowls. Serve with rice
and top with fresh chilli.
PER SERVE
1628kJ/390cal Sugars 6.5g
Protein 18.5g Fibre 9.5g
Total Fat 11.1g Sodium 564mg
Sat Fat 1.6g Calcium 347mg
Carbs 46.6g Iron 5.3mg
 hfg RECIPES

Crowd
pleaser!
Recipes: Liz Macri. Photography: Mark O’Meara. Styling: Julz Beresford. Food prep: Kerrie Ray.

Spiced rhubarb
& ginger steamed
pudding
(See recipe on p59)

CHRIS
Let our Christmas-in-July
menu warm up your winter
with stuffed turkey roulade,
nourishing charred greens
and spiced steamed pud!

JULY 2019 HEALTHY FOOD GUIDE 55

hfg RECIPES

Cranberry &
pistachio turkey
roulade with maple
sweet potatoes
(See recipe overleaf)

Gluten
free

56 healthyfoodguide.com.au
 Wintry July provides
the ideal temperature
for hearty yuletide fare!
Winter greens
with hazelnuts
& garlic yoghurt
(See recipe overleaf)

JULY 2019 HEALTHY FOOD GUIDE 57

hfg RECIPES
Treat yourself to a satisfying
Sunday-style roast packed with
festive Christmas flavours!
Cranberry & pistachio
turkey roulade
with maple sweet
potatoes (p56)
Serves 6 Cost per serve $4.80
Hands-on time 40 min
Cooking time 45 min
gluten free dairy free
800g sweet potato, unpeeled,
coarsely chopped
2 tablespoons maple syrup
1½ tablespoons olive oil
2 garlic cloves, crushed
½ cup reduced-sugar
dried cranberries
½ cup coarsely chopped
unsalted pistachio kernels
120g baby spinach
8 (about 600g) turkey
breast steaks
1 red onion, finely chopped
58 healthyfoodguide.com.au
2 large sage sprigs
2 large rosemary sprigs
4 large thyme sprigs,
plus extra, to serve
Quick cranberry sauce
1 x 275g jar whole
cranberry sauce
1 small green apple,
peeled, coarsely grated
2 teaspoons orange zest
2 tablespoons orange juice
1 Preheat oven to 180°C. Line
a baking tray with baking paper.
Place the sweet potato on the
baking tray. Drizzle with maple
syrup and 2 teaspoons of olive
oil. Season with cracked black
pepper. Bake for 45 minutes,
or until golden and tender.
2 Meanwhile, heat 2 teaspoons
of olive oil in a large non-stick
frying pan over medium-high
heat. Sauté onion and garlic for
5 minutes, or until softened. Add
the cranberries, pistachios and
the spinach. Cook, stirring, for
2 minutes, or until spinach wilts.
Season with pepper. Transfer
the mixture to a bowl.
3 Place the turkey steaks, slightly
overlapping, on a piece of plastic
wrap. Pound lightly with a mallet
until they form an even thickness.
Place the filling over the centre
of the steaks. Using plastic wrap
as a guide, roll to enclose the
filling. Place the herbs over the
turkey roulade. Tie the roulade
at 3cm intervals with kitchen
string. Season well.
4 Heat remaining oil in same
frying pan over medium-high
heat. Carefully cook the roulade
for 2 minutes each side, or until
browned. Transfer the roulade
to the baking tray. Scatter with
herbs. Bake for 25 minutes, or
until cooked through. Stand for
3 minutes before slicing thickly.
5 Meanwhile, make the Quick
cranberry sauce: Place all sauce
ingredients in a small saucepan
over medium heat. Cook, stirring,
for 7–8 minutes, or until the apple
is tender and sauce has become
warmed right through.
6 Serve the turkey with sweet
potatoes and cranberry sauce,
and scattered with extra sprigs
of thyme, if desired.
HIGH
PROTEIN
PER SERVE
1989kJ/476cal Sugars 43.1g
Protein 27.6g Fibre 9.1g
Total Fat 14.0g Sodium 297mg
Sat Fat 2.4g Calcium 124mg
Carbs 56.7g Iron 3.7mg
Spiced rhubarb & ginger
steamed pudding (p55)
Serves 8 Cost per serve $1.50
Hands-on time 35 min
Cooking time 1 hour, 15 min
¾ cup firmly packed
brown sugar
1 bunch rhubarb, trimmed,
cut into 5cm lengths
1 cup frozen raspberries
125g reduced-fat
table spread
2 teaspoons vanilla extract
2 eggs
1 cup self-raising flour
½ cup almond meal
2 teaspoons ground ginger
¼ cup reduced-fat milk
300g reduced-fat plain yoghurt
1 tablespoon orange zest
2 tablespoons orange juice
Pomegranate seeds, to serve
(optional)
1 Grease a 1.5 litre (6–cup)
pudding basin. Line the base
with baking paper.
2 Place ¼ cup of sugar into
a medium frying pan with
2 tablespoons of water. Stir
over medium heat until the
sugar has dissolved. Add the
rhubarb and simmer gently
for 5–7 minutes, or until just
softened. Remove from heat. Stir
in raspberries. Set aside to cool.
3 Meanwhile, beat table spread,
vanilla and remaining sugar in a
bowl with electric mixers until
pale and creamy. Add eggs, one
at a time, beating well after each
addition. Fold in flour, almond
meal and ginger. Stir in milk.
4 Spoon about one-third of the
fruit mixture over the base of the
pudding basin. Spoon sponge
batter over fruit. Cover basin with
a sheet of baking paper, then a
sheet of foil. Tie kitchen string
around the rim of the basin to
secure the paper and foil. Cover
with basin lid, if you have one.
5 Place the pudding basin in a
large saucepan. Pour enough
boiling water into the pan to
come halfway up the side of the
basin. Cover the pan with a lid.
Steam over medium heat for
1 hour, 15 minutes, topping
up the water as needed.
6 Meanwhile, combine yoghurt,
the orange zest and the juice in
a small bowl.
7 Remove basin from pan. Cool
for 5 minutes. Invert the pudding
onto a plate. Top pudding with
the remaining rhubarb mixture,
scatter with pomegranate seeds.
Serve with orange yoghurt.
HIGH
PROTEIN
PER SERVE
1267kJ/303cal Sugars 19.9g
Protein 8.8g Fibre 3.9g
Total Fat 14.4g Sodium 166mg
Sat Fat 2.8g Calcium 176mg
Carbs 32.2g Iron 1.1mg
JULY 2019 HEALTHY FOOD GUIDE
Winter greens with
hazelnuts & garlic
yoghurt (p57)
Serves 6 Cost per serve $3.10
Time to make 25 min
gluten free vegetarian
diabetes friendly
200g reduced-fat plain yoghurt
1 tablespoon lemon juice
1 garlic clove, crushed
¼ cup finely chopped chives
400g Brussels sprouts, halved
2 bunches broccolini,
coarsely chopped
1 tablespoon olive oil
¼ cup coarsely chopped
toasted hazelnuts
1 Combine yoghurt, juice, garlic
and half of the chives in a small
bowl. Season with cracked black
pepper. Refrigerate until required.
2 Cook sprouts and broccolini in
a saucepan of boiling water for
2 minutes. Drain vegies well.
3 Place the olive oil in a large
non-stick frying pan over high
heat. Add sprouts and broccolini.
Cook, stirring occasionally, for
5–7 minutes. Season with pepper.
4 Place the greens on a serving
plate. Drizzle with yoghurt. Serve
greens scattered with hazelnuts
and remaining chives.
HIGH
PROTEIN
PER SERVE
574kJ/137cal Sugars 4.8g
Protein 8.3g Fibre 5.9g
Total Fat 7.1g Sodium 48mg
Sat Fat 0.7g Calcium 128mg
Carbs 5.5g Iron 1.5mg
59
hfg RECIPES

Gluten
free!
Quinoa coconut &
vanilla porridge with
kiwi & strawberries
Serves 4 Cost per serve $2.30
Time to make 20 min
gluten free dairy free
diabetes friendly vegetarian

1 cup quinoa, rinsed, drained

1 cup unsweetened coconut
milk, plus extra, to serve
1 teaspoon vanilla bean paste
2 kiwifruit, peeled, diced

Recipes: Chrissy Freer. Photography: Mark O’Meara. Styling: Julz Beresford. Food prep: Kerrie Ray.
250g strawberries, hulled, sliced
2 tablespoons toasted
coconut flakes, to serve

1 Combine the quinoa, coconut

milk, the vanilla and 1½ cups of
water in a large saucepan. Place

winter
over a medium heat and bring to
a simmer. Reduce heat and cook,
stirring porridge occasionally, for
12–15 minutes, or until liquid is
absorbed and quinoa is tender.

warmers
2 Divide porridge between four
serving bowls. Top with kiwifruit,
strawberries and flaked coconut.
Serve drizzled with a little extra
milk, if desired.

Spice up your brekkie and ramp up your

Per serve gut health with these cosy, comforting
1172kJ/280cal
Protein 8.5g
Sugars 11.1g
Fibre 7.3g
porridges. A warm hug in a bowl!
Total Fat 6.3g Sodium 25mg
Sat Fat 2.6g Calcium 93mg
Carbs 43.4g Iron 3.2mg

60 healthyfoodguide.com.au
 Per serve
1218kJ/291cal Sugars 22.1g
Protein 12.4g Fibre 4.7g
Total Fat 7.7g Sodium 75mg
Sat Fat 1.9g Calcium 292mg
Carbs 40.4g Iron 1.8mg

Turmeric spiced porridge with banana & pecans

Serves 4 Cost per serve $0.90 Time to make 10 min
diabetes friendly vegetarian

1¹⁄³ cups rolled oats
2 cups reduced-fat milk
1 teaspoon ground cinnamon
½ teaspoon ground turmeric
2 teaspoons grated fresh ginger
2 medium bananas,
thickly sliced
1 tablespoon honey
²⁄³ cup reduced-fat
plain yoghurt
2 tablespoons chopped
pecan nuts, to serve
1 Combine the rolled oats, milk, cinnamon, turmeric,
ginger and 1 cup of water in a large saucepan. Place
over a medium heat and bring to a simmer. Reduce
heat and cook, stirring occasionally, for 5–6 minutes,
or until oats are softened, thick and creamy.
2 Divide porridge between four serving bowls. Top
with banana slices, honey and a dollop of yoghurt.
Sprinkle porridge with pecans and serve.

july 2019 HealTHy FOOD GuIDe 61

hfg RECIPES

5-grain porridge with nut butter & berries

Serves 4 Cost per serve $1.10 Time to make 15 min
dairy free diabetes friendly vegetarian

1¹⁄³ cups 5-grain porridge
2 cups unsweetened
almond milk
1 teaspoon ground cinnamon
2 cups frozen mixed berries
4 tablespoons almond butter
1 tablespoon chopped roasted
almonds, to serve
1 Combine the 5-grain porridge, almond milk,
cinnamon and 1 cup of water in a large saucepan.
Place over a medium heat and bring to a simmer.
Reduce heat and cook, stirring occasionally, for
5–6 minutes, or until porridge is tender and creamy.
2 Meanwhile, place berries in a medium saucepan
over medium heat. Bring to a boil, then reduce heat
and simmer for 3–4 minutes, or until thick.
3 Divide porridge between four serving bowls. Top
with a dollop of almond butter, the berries and a
sprinkle of chopped almonds.

Calcium
rich!

Per serve
1482kJ/355cal Sugars 7.5g
Protein 10.7g Fibre 9.2g
Total Fat 20.5g Sodium 147mg
Sat Fat 2.5g Calcium 195mg
Carbs 27.6g Iron 3.1mg

62 healthyfoodguide.com.au
 Apple, oat & chia porridge
Serves 4 Cost per serve $0.80 Time to make 20 min
diabetes friendly vegetarian

3 medium red apples, cored
1 cup steel-cut oats
1 tablespoon chia seeds
1½ cups reduced-fat milk
1 teaspoon vanilla bean paste
²⁄³ cup reduced-fat yoghurt
1 tablespoon honey
1 tablespoon pepitas
1 Grate one apple. Combine the grated apple, oats,
chia seeds, milk, vanilla and 1½ cups of water in a large
saucepan. Place over a medium heat and bring to a
simmer. Reduce heat and cook, stirring occasionally,
for 15 minutes, or until the oats are tender and the
porridge is thick and creamy.
2 Meanwhile, thinly slice remaining apples.
3 Divide porridge between four serving bowls. Top
each with a dollop of yoghurt, some apple slices,
a drizzle of honey and a sprinkle of pepitas.

Per serve
1530kJ/366cal Sugars 30.1g
Protein 13.8g Fibre 8.7g
Total Fat 8.1g Sodium 62mg
Sat Fat 2.0g Calcium 273mg
Carbs 54.8g Iron 2.4mg
hfg RECIPES
weekend
warriors
Free up busy weeknights by cooking up these freezer-friendly feasts
on lazy weekend afternoons — simply freeze, reheat and serve!
Slow-braised lamb
with fennel, rosemary,
garlic & lemon
Serves 6 Cost per serve $5.65
Hands-on time 20 min
Cooking time 4 hours
dairy free diabetes friendly
1½ tablespoons olive oil
6 French-cut lamb shanks,
fat trimmed
2 medium brown onions, diced
1 large fennel bulb,
trimmed, diced
4 celery stalks, diced
2 garlic cloves, chopped
1 tablespoon chopped
fresh rosemary
Zest and juice of 1 lemon
½ cup white wine
1 cup reduced-salt chicken stock
1 x 400g can cannellini beans,
rinsed, drained
1 large bunch kale,
trimmed, chopped
1 Heat 2 teaspoons of olive oil in
a large non-stick frying pan over
64 healthyfoodguide.com.au
high heat. Cook lamb, turning,
for 2–3 minutes. Transfer to a
4.5-litre (18-cup) slow cooker.
2 Heat another 2 teaspoons of
oil in same pan over medium
heat. Add the onion, fennel and
celery; cook, stirring occasionally,
for 2–3 minutes. Add the garlic,
rosemary and lemon zest, and
cook, stirring, for 1 minute. Add
lemon juice and white wine, and
simmer for 2 minutes. Add stock
and ½ cup of water, and bring to
the boil. Transfer the mixture to
the slow cooker.
3 Cook, covered, on high for
4 hours (or low for 8 hours), or
until the lamb is very tender
and falling off the bone. Add
the cannellini beans for last
30 minutes of cooking time.
high
4 When ready to serve, heat protein
the remaining oil in a large
Per serve
non-stick frying pan over high
heat. Add kale. Cook, tossing 1675kJ/401cal Sugars 7.0g
Protein 35.0g Fibre 7.5g
with tongs, for 2–3 minutes, or Total Fat 19.7g Sodium 389mg
until kale is wilted. Serve the Sat Fat 6.4g Calcium 90mg
Carbs 13.1g Iron 3.8mg
shanks with the wilted kale.
Recipes: Chrissy Freer. Photography: Mark O’Meara. Styling: Julz Beresford. Food prep: Kerrie Ray.

TO FREEZE At the end of step 3,

place the shanks in individual
containers and set aside to cool
completely. Once cool, cover
and freeze. Remove shanks from
freezer the night before you wish
to serve, and allow to thaw in the
fridge. Reheat shanks in saucepan
over medium heat, or microwave Slow-braised lamb
until warmed through. with fennel, rosemary,
garlic & lemon
Cook’s tip It is easier to remove
the meat from the bone before
you freeze the shanks.

JULY 2019 HEALTHY FOOD GUIDE 65

hfg RECIPES

Slow-cooked beef
& sweet potato
Massaman curry
(See recipe on p71)

5 serves
of veg

TO FREEZE At the end of step 3, place the curry in individual

containers and set aside to cool completely. Once cool, cover
and freeze. Remove from freezer the night before you wish to
serve, and allow to thaw in fridge. Reheat in a saucepan over
medium heat, or microwave until warmed through.

Cook’s tip If you don’t have a slow cooker, at the end of

step 2 transfer curry into a large ovenproof casserole dish.
Cover and cook at 160ºC for 2 hours, or until beef is tender.
The curry can be placed into 6 x 250ml (1–cup) ovenproof
baking dishes and topped with a round of reduced-fat short
crust pastry. Cover and freeze until ready to cook.

66 healthyfoodguide.com.au
TO FREEZE At end of step 5, set
aside to cool completely. Cover,
then freeze. Take lasagne from
the freezer the night before you
wish to serve, and allow to thaw
in the fridge. Bake as per step 6.
Alternatively, you can freeze the
meal after baking. Place lasagne
in individual containers and set
aside to cool completely. Cover
and freeze for up to 1 month.
Reheat in microwave to serve.

Lentil, pumpkin &

pesto ricotta lasagne
(See recipe overleaf)

JULY 2019 HEALTHY FOOD GUIDE 67

hfg RECIPES
Lentil, pumpkin & pesto
ricotta lasagne (p67)
Serves 6 Cost per serve $3.25
Hands-on time 40 min
Cooking time 1 hour, 30 min
gluten free vegetarian
diabetes friendly
1.6kg butternut pumpkin,
thinly sliced
1 tablespoon olive oil
1 medium red onion,
finely chopped
2 large carrots, finely chopped
3 celery stalks, finely chopped
2 garlic cloves, crushed
2 tablespoons no-added-salt
tomato paste
1 cup dried red lentils,
rinsed, drained
1 x 400g can no-added-salt
chopped tomatoes
2 teaspoons balsamic vinegar
500g reduced-fat smooth ricotta
1 egg
100g baby spinach
¼ cup gluten-free basil pesto
1 Preheat the oven to 180°C.
Line two baking trays with baking
paper. Place the pumpkin onto
prepared trays; lightly spray with
olive oil. Bake for 25–30 minutes,
swapping trays halfway through
the cooking time.
2 Meanwhile, heat 1 tablespoon
of olive oil in a large saucepan
over medium heat. Cook onion,
carrot and celery, stirring, for
6–7 minutes. Add the garlic and
cook, stirring, for 1 minute, or
until fragrant. Add tomato paste
and cook, stirring, for 1 minute.
Add lentils, tomatoes, vinegar
and 2½ cups of water, and bring
to the boil. Reduce heat to low.
Simmer, partly covered, stirring
68 healthyfoodguide.com.au
occasionally, for 30 minutes,
or until the lentils are tender.
4 Meanwhile, combine ricotta
and egg in a large bowl until
smooth. Season with cracked
black pepper.
5 Lightly spray a 2-litre (8-cup
capacity) baking dish with olive
oil. Spread one-third of the
pumpkin over the base of the
dish. Top with half of the lentil
mixture and half of the spinach
leaves. Repeat with another layer
of pumpkin, remaining lentils
and spinach. Finish with the
remaining pumpkin. Spoon over
egg and ricotta mixture, roughly
spreading to the edges. Spray
the lasagne with oil.
6 Bake in preheated oven for
45 minutes. Set aside for about
10 minutes. Drizzle over pesto
before cutting into slices. Serve.
high
protein
Per serve
1700kJ/407cal Sugars 21.3g
Protein 22.5g Fibre 10.8g
Total Fat 12.9g Sodium 282mg
Sat Fat 2.8g Calcium 308mg
Carbs 42.6g Iron 4.2mg
Sweet potato & pea
fishcakes with greens
Serves 6 Cost per serve $3.70
Time to make 45 min,
plus 30 min cooling
dairy free diabetes friendly
750g sweet potato, peeled,
cut into cubes
1½ cups frozen peas
1 x 415g can red salmon,
drained, flaked
4 shallots, finely chopped
2 tablespoons chopped
flat-leaf parsley
2 tablespoons chopped dill
2 teaspoons lemon zest
½ cup plain flour
2 eggs, lightly beaten
2 cups panko
breadcrumbs
500g steamed green beans
and broccolini, to serve
Lemon wedges, to serve
1 Steam, boil or microwave the
sweet potato for 15 minutes, or
until tender. Add the peas for last
3 minutes cooking time. Drain.
Transfer to a bowl, and mash the
contents roughly with a fork. Set
mixture aside to cool.
2 Place the cooled mixture, the
salmon, chopped shallots, herbs
and lemon zest in a large bowl.
Season all with cracked black
pepper and stir contents until
well combined.
3 Using your hands, divide the
mixture into 18 portions and
shape into 1.5cm-thick patties.
Place the flour on a large plate
and season with pepper. Whisk
eggs in a shallow bowl. Place
breadcrumbs in a separate clean
bowl. Press each fishcake into
the flour to coat, then dip in the
egg mixture and finally coat in
the breadcrumbs. Cover, then
chill for 30 minutes to firm.
4 Preheat oven to 180°C. Line
a large baking tray with baking
paper. Place the fishcakes on
the prepared tray and spray
generously with olive oil. Bake
for 30 minutes. Turn fishcakes
halfway through the cooking
time, or until golden and crisp.
Serve with steamed greens and
lemon wedges.
 TO FREEZE At the end of step 3,
place the fishcakes in an airtight
container, then place a layer of
baking paper between fishcakes
to prevent them from sticking.
Cover and freeze them for up to
1 month. Remove from freezer
the night before you wish to
serve; allow to thaw in fridge.
Bake fishcakes as per step 4.

Sweet potato
& pea fishcakes
with greens

HIGH
PROTEIN

PER SERVE
1961kJ/469cal Sugars 11.9g
Protein 29.9g Fibre 10.2g
Total Fat 11.3g Sodium 203mg
Sat Fat 2.6g Calcium 274mg
Carbs 55.7g Iron 4.4mg

JULY 2019 HEALTHY FOOD GUIDE 69

hfg RECIPES

Braised Japanese
chicken with
edamame Meal
for six!

TO FREEZE At the end of step 3,

place the chicken in individual
containers and set aside to cool
completely. Once cool, cover
and freeze. Take from freezer the
night before you wish to serve,
and allow to thaw in the fridge.
Reheat chicken in a saucepan
over medium heat, or microwave
until warmed through.

70 healthyfoodguide.com.au
 Braised Japanese
chicken with edamame
Serves 6 Cost per serve $4.10
Time to make 1 hour, 20 min
dairy free diabetes friendly
2 tablespoons olive oil
1kg skinless chicken thigh
fillets, fat trimmed,
cut into 3cm pieces
1 large leek, halved, thinly sliced
3 celery stalks, thinly sliced
4 medium carrots, cut into
1cm-thick rounds
1 tablespoon grated
fresh ginger
3 garlic cloves, crushed
1 tablespoon miso paste
2 tablespoons reduced-salt
soy sauce
1 tablespoon mirin
200g peeled frozen
edamame
2 bunches steamed
broccolini, to serve
3 cups steamed brown
rice, to serve
1 Preheat the oven to 180°C.
Heat half of the olive oil in a
large ovenproof saucepan over
high heat. Cook the chicken, in
2 batches, stirring for 2–3 minutes,
or until browned. Remove the
chicken and set aside.
2 Add remaining oil to pan and
return to a medium heat. Cook
the leek, celery and the carrot,
stirring, for 6–7 minutes, or until
light golden. Add the ginger and
garlic. Cook vegetables, stirring,
for 1 minute, or until fragrant.
3 Return the chicken to pan. Stir
in miso paste until well combined.
Add soy sauce, mirin and 1¼ cups
of water, and bring to the boil.
Cover the saucepan and place in
preheated oven for 45 minutes,
or until chicken is tender.
4 Meanwhile, microwave, steam
or boil the edamame beans until
just tender; drain. Stir edamame
into the chicken.
5 Serve the braised chicken with
steamed broccolini and rice.
high
protein
Per serve
2007kJ/480cal Sugars 10.5g
Protein 30.7g Fibre 10.9g
Total Fat 17.1g Sodium 513mg
Sat Fat 3.4g Calcium 96mg
Carbs 43.4g Iron 3.1mg
Slow-cooked beef
& sweet potato
Massaman curry (p66)
Serves 6 Cost per serve $5.30
Hands-on time 15 min
Cooking time 3–4 hours
dairy free diabetes friendly
2 tablespoons olive oil
800g oyster blade steak,
fat trimmed
2 medium onions, thinly sliced
4 large carrots, peeled, sliced
1 lemongrass stalk, white part
only, finely chopped
¼ cup Massaman curry paste
1 cup reduced-fat coconut milk
2 medium tomatoes, diced
700g sweet potato,
peeled, chopped
july 2019 HeAlTHy Food GuIde
1 tablespoon lime juice
500g steamed cauliflower
rice, to serve
300g steamed green
beans, to serve
¼ cup chopped
coriander leaves
1 Heat half of the oil in a large
non-stick frying pan over high
heat. Cook beef, turning, for
2–3 minutes, or until browned.
Transfer the beef to a 4.5-litre
(18-cup) slow cooker.
2 Heat remaining oil in same
pan over medium heat. Add
onion, carrot and lemongrass.
Cook, stirring occasionally, for
2–3 minutes, or until softened.
Add the curry paste and cook,
stirring, for 2 minutes, or until
fragrant. Add the coconut milk,
tomatoes and ½ cup of water,
and bring to the boil. Transfer
to the slow cooker.
3 Cook, covered, on high for
3–4 hours (or low for 6–8 hours)
adding sweet potato for last
30 minutes of cooking time.
Add lime juice to taste.
4 Serve curry with cauliflower
rice and steamed green beans,
garnished with chopped fresh
coriander.
high
protein
Per serve
1908kJ/457cal Sugars 19.0g
Protein 37.4g Fibre 15.2g
Total Fat 17.1g Sodium 544mg
Sat Fat 6.0g Calcium 141mg
Carbs 30.6g Iron 5.9mg
71
 NEW
on
VEG k
Fioretto is much more than a melodious
Italian name: this cauliflower bambino is
a delicious addition to any recipe …

72 healthyfoodguide.com.au
 hfg RECIPES

Vitamin
C star!

5
things to
know about
FIORETTO!
1 Dubbed the ‘broccolini of
cauliflower’, Fioretto Cauli
Blossom comes into season
from May to August.

2 Fioretto — which means ‘little

flower’ in Italian — was aptly
named to describe the Cauli
Blossom’s delicate flowering
heads. Bellissimo!

3 Fioretto can be eaten raw

or cooked, and doesn’t carry
the typical cooking odour of a
traditional cauliflower.

4 The Fioretto’s stems turns

bright green when cooked.

5 Fioretto belongs to the super

healthy brassica vegie family
that includes such vitamin C-rich
greens as broccolini, kale and
Brussels sprouts.

Recipes courtesy
of Perfection Fresh.
For more delicious
recipes and ideas, visit
perfection.com.au

JULY 2019 HEALTHY FOOD GUIDE 73

hfg RECIPES
Katzu chicken,
broccolini &
Fioretto bowl
Serves 4 Cost per serve $5.60
Time to make 45 min
2 x 200g skinless chicken
breast fillets
¼ cup plain flour
1½ cup panko breadcrumbs
2 eggs, lightly beaten
1 tablespoon olive oil
1 bunch broccolini
200g Fioretto Cauli Blossom
1½ cups steamed
jasmine rice
74 healthyfoodguide.com.au
Katzu chicken,
broccolini &
Fioretto bowl
1 large head iceberg
lettuce, cut into wedges
1 medium avocado,
cut into wedges
6 baby cucumbers, sliced
Miso dressing
1 tablespoon white
(Shiro) miso paste
2 teaspoons finely chopped
pickled ginger, plus
1 tablespoon pickling liquid
¹⁄³ cup reduced-fat mayonnaise
1 Make miso dressing: Stir the
miso and ginger pickling liquid
together to a smooth paste. Stir
in the ginger and mayonnaise.
If the dressing is too thick, add
a little cold water to adjust the
liquid’s consistency.
2 Carefully cut each of the chicken
breasts in half horizontally to form
two thinner fillets. Place chicken
onto a sheet of baking paper on
a board; flatten with a meat mallet.
3 Spoon flour and breadcrumbs
onto separate plates. Whisk the
eggs and a little cold water in
a shallow dish. Dip the chicken
pieces into the flour, egg and
then breadcrumbs, pressing the
crumbs on, to secure.
4 Cover the base of a large
non-stick frying pan with olive
oil. Place over a medium heat.
Cook the chicken in batches,
for 2–3 minutes each side, or
until the chicken is golden and
cooked through. Transfer to a
board, cut into thick pieces.
5 Meanwhile, blanch, steam or
microwave the broccolini and
Fioretto until just tender. Drain
and refresh the vegetables in
cold water. Drain well.
6 Spoon the rice into the base
of four serving bowls. Arrange
the broccolini, Fioretto, chicken,
lettuce, avocado and the baby
cucumbers in the bowls. Drizzle
over the dressing and serve.
Cook’s tip To make a vegetarian
version, replace the chicken with
firm tofu and follow steps above.
high
protein
Per Serve
2543kJ/608cal Sugars 11.8g
Protein 39.0g Fibre 10.3g
Total Fat 17.9g Sodium 801mg
Sat Fat 3.6g Calcium 175mg
Carbs 65.4g Iron 4.2mg
 asy vego
E
meal!
Fioretto vegetable
omelette
Serves 2 Cost per serve $4.50
Time to make 15 min
vegetarian diabetes friendly
150g Fioretto Cauli Blossom
4 eggs, lightly whisked
1 tablespoon
olive oil
2 tablespoons reduced-fat
mayonnaise
2 teaspoons sriracha sauce
1 small carrot, grated
1 cup red cabbage, shredded
4 snow peas, trimmed,
shredded
¼ cup flat-leaf
parsley, chopped
1 Steam or microwave the
Fioretto until stems are bright
green in colour and tender. Drain
the Fioretto well. Keep warm.
Get dinner on
2 Whisk egg and 2 tablespoons
of water together. Heat half of
the table in a
olive oil in a medium non-stick
frying pan over medium heat.
hurry with this
Swirl to coat base of the pan.
Pour half the egg into hot pan,
swirl to form a thin omelette.
Cook for 1–2 minutes, or until
omelette is lightly golden and
light & tasty
just set. Transfer to large serving
plate. Repeat the process with
omelette!
remaining oil and egg.
3 Combine mayonnaise and
sriracha, spread over the base
of each omelette. Combine
Per Serve
carrot, cabbage, snow peas,
parsley and Fioretto; divide 1211kJ/290cal Sugars 10.9g
Protein 15.7g Fibre 6.0g
between omelettes. Fold the Total Fat 18.9g Sodium 401mg
omelette over. Season with Sat Fat 3.9g Calcium 112mg
Carbs 11.9g iron 3.2mg
cracked black pepper; serve.
july 2019 HealTHy FooD GuiDe 75
hfg RECIPES
Good as
GOLD These golden lemon bars are bursting
with crunchy poppy seeds and healthy
fats for a satisfying between-meal bite.
Lemon & poppy syrup, the lemon juice and zest,
seed bars the egg yolks and vanilla. Fold in
Serves 8 Cost per serve $0.40 the almond flour and the baking
Hands-on time 10 min powder until smooth. Stir in the
Cooking time 20–25 min poppy seeds.
gluten free dairy free 2 Whisk egg whites in mixer until
stiff. Add salt part way through.
¼ cup maple syrup Fold egg whites into the batter,
¼ cup lemon juice then place in square baking tray
Zest of 1 lemon and bake until lightly golden and
4 eggs, whites and cooked inside. Cool completely
yolks separated before topping with glaze.
1 teaspoon vanilla 3 Meanwhile, prepare the glaze.
bean extract Stir together the cashew butter,
1½ cups almond flour maple syrup and lemon juice in
1 teaspoon baking powder a small bowl until smooth, then
¼ cup poppy seeds top the baked slice. Allow to set
¼ teaspoon salt before slicing into eight bars.
high
Creamy glaze protein
¼ cup cashew butter
Per BAr
2 tablespoons maple syrup
2 teaspoons fresh lemon juice 1107kJ/265cal Sugars 11.3g
Protein 9.5g Fibre 3.4g
Total Fat 19.4g Sodium 153mg
1 Preheat the oven to 180°C. In Sat Fat 2.0g Calcium 156mg
Carbs 12.2g Iron 2.1mg
a large bowl, combine the maple
76 healthyfoodguide.com.au
TreaT Time!
There's no doubt about
it — kids love almost all
things sweet. And while
the occasional biscuit is
perfectly healthy as part
of a balanced diet, eating
too many sugary treats
isn�t the best thing for
their long-term health.
So, to give you a helping
hand, here�s our top three
tips to help keep kid�s
sugar intake in check:
✽ Cut treats into small,
bite-sized portions.
✽ Replace the sugar in
baked goods with fresh
dates or over-ripe bananas.
✽ Serve treats alongside
brightly coloured fresh
fruit and vegetables.
Lemon &
poppy
seed bars

Recipe extracted from The Long

Life Plan by Faye James (New
Holland Publishers, $35). Available
from book retailers or online at
newhollandpublishers.com
Want more recipes?
All dietitian approved!

gluten free
dairy free
diabetes friendly
vegetarian

VISIT
healthyfoodguide.com.au
FOR HEALTH NEWS, NUTRITIOUS RECIPES AND GREAT PRIZES!
 SHOPPING
kJs in takeaway foods | new pasta choices | low-sugar hot drinks

RIGHT CHRISTMAS!
Roast turkey with gravy,
baked spuds and warm fruit
puds…sounds like Christmas
in July time to us! Plus, you
get to decorate in festive
style again. Try these five
fun ways to adorn your
table with festive produce.
● Wrap rosemary around

wire that has been shaped

into candy canes.
● Use fresh cranberries

as festive confetti along

the table runner.
● Place pomegranates

along the centre of your

table, accompanied by
a variety of greenery.
● Create your Christmas

centerpiece in a trifle bowl

Text: Melissa Meier. Photo: iStock.

using unshelled nuts,

slices of dried citrus fruits
and pine cones.
● Thread a cinnamon quill

and greenery between the

napkin and its holder.

JULY 2019 HEALTHY FOOD GUIDE 79

hfg SHOPPING

ITIAN

✓ HFG DIET
APPROVE
D

SHOPPING
NEWS
Our dietitian scours
the shelves to find
the tastiest healthy
foods in-store now!

T
his trendy orange veg is
gaining traction — for very
good reasons! Here’s why
we’re rooting for sweet potato.

HOT POTATO
1 Eye health
Sweet potatoes are rich in
beta-carotene, a disease-fighting
antioxidant that gets converted
into vitamin A in your body and
supports healthy eyes.

Text: Melissa Meier. Main photo: iStock. Recipe photos: Mark O’Meara.
2 Low & slow
Sweet potatoes have a
lower glycaemic index (GI) than
regular potatoes, which means
they are slowly digested to
provide long-lasting energy.

3 Gut friendly
One small unpeeled sweet
potato packs close to 6g of fibre
— about one-fifth of your daily
fibre needs for digestive health.

4 Immunity booster
Orange sweet potatoes are
Eat fresh!
rich in vitamin C, support your
immune system, boost collagen
production for supple skin, and
sweet potato
help your body absorb iron.

80 healthyfoodguide.com.au
 H
S W E ET S P U DS
SHELF WATCH
IT
SW

BREKKIE BLISS
3 WAY

Be Natural Low Sugar Granola

Honey Blossom Flavour ($5.99
per 400g pack) contains just
1.4g sugars per serve. It’s made
from gut-loving whole grains.
Per 40g serve: 730kJ (175cal), 0.6g sat fat,
1.4g sugars, 3.5g fibre, 4mg sodium

TEX-MEX CHICKEN-STUFFED
PASTA PRONTO!
San Remo Ready Pasta Penne
SWEET POTATO SKINS
($2.99 per 250g pouch) is ready
in 90 seconds! Just add sauce.
Per 125g serve: 850kJ (203cal),
6.5g protein, 39.4g carbs,
1.9g fibre, 3mg sodium

GO NUTTY!
Bega Simply Nuts Smooth
($5 per 325g jar) has no added
sugars or oils, just the goodness
of heart-healthy peanuts.
Per 22g serve: 564kJ (135cal),
6.1g protein, 1.3g sat fat,
1.2g sugars, 33mg sodium

FUDGY SWEET POTATO PROTEIN PUNCH

CHOCOLATE BROWNIES
Sanitarium Weet-Bix Protein
($6 per 500g pack) has the same
Weet-Bix taste — with an added
dose of muscle-building protein
This brekkie will fill you up!
Per 50g serve: 790kJ (189cal),
10.1g protein, 32.0g carbs,
7.3g sugars, 4.2g fibre

SWEET POTATO, SALMON
& CORN FRITTERS
For these recipes, visit healthyfoodguide.com.au
TASTE OF ICELAND
New Siggi’s Icelandic Skyr
Plain 0% ($2.50 per 150g tub)
contains almost half your daily
calcium needs in one convenient
tub. Your bones will love it!
Per 150g tub: 399kJ (95cal),
15.2g protein, 0.3g sat fat,
5.4g sugars, 455mg calcium

JULY 2019 HEALTHY FOOD GUIDE 81

hfg SHOPPING

How many
KILOJOULES
in takeaway foods?
When you’re in a rush, it’s easy to rely on drive-thru dinners.
HFG dietitian Melissa Meier shows you how to rethink fast food.

W 1
hile the occasional
takeaway is not a
big deal, regularly
relying on fast food can lead
to weight gain over time,
because some options can
pack in almost a whole day’s
recommended kilojoules. So,
here are some of the best —
and worst — takeaway choices.
Check out the
cooking method
Deep-fried foods pack a lot
of fat and kilojoules, whereas
grilled or baked foods are
usually lighter. Pay attention
to descriptors like ‘crispy’ or
‘battered’, which usually mean
a high-kilojoule meal.
3
Make smart swaps
There are usually a few
healthier alternatives on every
menu. Choose salad over fries,
wraps instead of burgers, or thin
vegie-packed pizzas rather than
thick crusts loaded with cheese
and processed meats.

2 Be portion wise
Takeaway meals are often
much larger than you would
serve up at home, so sharing a
4 Cut out sweet sips
Sugary fizzy drinks normally
accompany a takeaway meal,
but they’re laden with kilojoules.
Make water your drink of choice.

erage
meal or saving half for another
The av joule
ilo
daily k 700kJ
is 8
time can be a good strategy.
Takeaway containers can often 5 Skip the meal deal
Do you want fries with that?
intake 0cal) contain more than they appear No thanks. Often it’s the extra
(200 to, so transfer food onto a plate sides that break the calorie
or bowl before digging in. bank. Skipping the extras, like
soft drink, desserts or upsized
fries, can really help reduce
your kilojoule intake.

82 healthyfoodguide.com.au
 19% 15% 19%
of daily of daily of daily
kJ intake kJ intake kJ intake

Sumo Salad Chicken 2 Roll’d BBQ Chicken 1 tuna & avocado sushi roll
Kaleslaw (regular) Soldiers (Rice Paper Rolls) + miso soup + edamame
1617kJ/387cal 1278kJ/306cal 1646kJ/394cal

48% 27% 32%

of daily of daily of daily
kJ intake kJ intake kJ intake
Takeaway images for display purposes only. Daily energy intake based on 8700kJ. Main image: iStock.

Pad Thai Domino’s BBQ Meatlovers Guzman Y Gomez Mild

4152kJ/993cal Deep Pan Pizza (3 slices) Grilled Chicken Burrito Bowl
2370kJ/567cal 2780kJ/665cal

53% 56% 58%

of daily of daily of daily
kJ intake kJ intake kJ intake

Beer-battered McDonald’s Chinese sweet & sour pork

fish & chips Big Mac Meal (large) with rice + 3 spring rolls
4621kJ/1106cal 4837kJ/1157cal 5088kJ/1217cal

JULY 2019 HEALTHY FOOD GUIDE 83

 hfg SHOPPING

10ways with
FROZEN VEGIES
Think frozen veg are bland? Think again! Turn a basic freezer
staple into a dinnertime winner with these 10 tasty ideas.

1 Toss frozen pre-chopped

mixed vegetables
through a stir-fry along with
4 Snack on a serve of thawed
edamame beans topped
with dried chilli flakes.
8 Pour a cup of frozen peas
into your frittata mix before
you begin baking.

5 9
grilled chicken or tofu.

2
Steam a pouch of frozen Pop defrosted, shelled
Text: Melissa Meier. Main photo: iStock.

Boil frozen cauliflower mixed vegies to simply broad beans in a fresh

florets, then mash with accompany fish or steak. salad alongside watercress

6
milk and a sprinkle of cheese for and seafood of your choice.

10
a lighter alternative to potato. Defrost frozen spinach

3
and blitz into a healthy Fry some frozen corn
Sauté frozen green beans dip with yoghurt and mint. kernels in a pan over

7
with garlic and onion, then a high heat for a cheat’s version
top with some breadcrumbs and Add frozen broccoli florets of barbecued corn cobs.
parmesan and bake until crisp. to a pot of boiling pasta two
minutes before draining.

JULY 2019 HEALTHY FOOD GUIDE 85

 pasta
mastering
Pass the pasta! There’s oodles of noodles to choose
from on shop shelves, so we boil down the best buys.
T
hese days it seems there’s
a new type of pasta on the
shelf almost every week.
Gluten-free spaghetti, zucchini
noodles, lentil spirals … some
new varieties certainly come
with a health halo. But are they
a better choice for your weekly
spag bol? Let’s unbox the facts.
1 =
1 cup
cooked
serve
pasta
vs
1 cup white pasta
904kJ (216cal), 3.5g fibre
86 healthyfoodguide.com.au
Wheat-based pasta
Traditional pasta is made from
durum wheat and can be white
or wholemeal. The latter variety
is always the better choice — it’s
more nutrient dense because all
three layers of the wheat grain
are intact. These are:
1 The bran — the wheat grain’s
fibre-rich outer layer
2 The germ — the nutrient-rich
core of the grain
3 The endosperm — the starchy
middle component
smart sWaPs
vs
1 cup wholemeal pasta
897kJ (215cal), 9g fibre
By comparison, white pasta
uses only the endosperm, so
you miss out on valuable fibre
and micronutrients.
Gluten-free pasta
Pasta made from refined rice
and cornflour makes up most
gluten-free pasta choices, which
tend to be low in fibre. Luckily,
there is a range of gluten-free
wholegrain options emerging,
such as brown rice, buckwheat
and quinoa pasta.
Text: Melissa Meier. Photos: iStock.
½ cup wholemeal pasta +
½ cup zucchini zoodles
512kJ (123cal), 5.5g fibre

s
Adding vegie
y to
is a simple wa
eavy
lighten carb-h
pasta dishes
Legume-based pasta
Legume pasta is also gluten
free but is made from beans,
chickpeas or lentils rather than
grains. It is higher in fibre — to
support a healthy gut — and rich
in protein to keep you feeling
full. It gets a big tick from us!
PASTA LIKE A
Try these dietitian-approved picks for a new pasta experience!
BEST GLUTEN-FREE PASTA
Macro
Buckwheat Spirals
Per 100g: 1520kJ (364cal),
15.5g protein, <1.0g sat fat,
3.7g carbs, 4.8g fibre,
<5mg sodium
hfg SHOPPING
OTHER THINGS
TO NOODLE OVER
● One cup of cooked pasta
is a sensible portion
size. That will help
to keep the kilojoule
Vegetable pasta
content in check and
leave lots of room for
We use the term ‘pasta’ rather
all-important vegies.
loosely here because we’re
really talking about plain old ● Pasta is famously rich
veg that have been spiralised in carbohydrates, so to
to resemble spaghetti. You’ll balance out the meal, it’s
find sweet potato noodles or important to include a
zucchini ‘zoodles’ bagged in source of protein. Lean
the fresh produce section of beef mince, shredded
supermarkets nowadays. Use chicken or seafood all
them with real pasta to lighten work well with pasta.
up your meal and sneak in an ● Cream-based sauces are
extra few serves of veg.
high in saturated fat and
kilojoules, so healthier
pro!
options to consider are
tomato-based sauces.
BEST LEGUME PASTA BEST VEGETABLE PASTA BEST WHEAT PASTA
San Remo Red Woolworths Simply… Barilla Whole
Lentils Pulse Pasta Steam Zucchini Grain Spaghetti
Per 100g: 1500kJ (359cal), Spaghetti Per 100g: 1456kJ (348cal),
23.0g protein, 0.3g sat fat, Per 100g: 63kJ (15cal), 13g protein, 0.5g sat fat,
58.0g carbs, 6.0g fibre, 1g protein, <1.0g sat fat, 1.6g 62.5g carbs, 10g fibre,
12mg sodium carbs, 1.9g fibre, 5mg sodium 15mg sodium
JULY 2019 HEALTHY FOOD GUIDE 87
hfg SHOPPING

titia n

✓ hfg die ed

10 of the best
approv

hot drinks Cosy up to a soothing low-kilojoule cuppa with

these dietitian-approved winter warmers.

S 3
ipping on a hot drink is a great way to beat
the winter chill — and more. A herbal tea
nescAFÉ
or a cinnamon-spiced latte can curb sugar cAppucino skim
cravings, thanks to their natural sweetness. Warm Per 12.5g serve (+ water):
drinks can also provide valuable nutrition — like 190kJ (45cal)
calcium, if made with milk — and disease-fighting
antioxidants. Plus, they count towards your daily
two-litre fluid target, which can be tricky to reach
in cooler months. Time to pop the kettle on!

4
mAcro mAtchA teA
Per 2g serve (+ water):
28kJ (7cal)

2
twinings lemon
1 & ginger
Per teabag (+ water):
AvAlAnche sugAr Free
20kJ (5cal)
drinking chocolAte
Per 12g serve (+ 200ml skim
milk): 328kJ (79cal)

88 healthyfoodguide.com.au
 6
MILO 30% LESS
ADDED SUGAR
Per 20g serve
(+ 200ml skim milk):
590kJ (140cal)

5
TWININGS ASHA BLISSFUL
GREEN JASMINE SCENTED
GREEN TEA
Per teabag: negligible kJ
8
NATURE’S CUPPA
ORGANIC
CHAI SPICE TEA
7
MACRO
Per teabag: negligible kJ
TURMERIC LATTE
Per 3g serve
(+ 200ml skim milk):
333kJ (80cal)

9
MOCCONA LATTE
Per 15g serve (+ water):
280kJ (67cal)
Text: Melissa Meier. Photography: Mark O’Meara. Styling: Julz Beresford.

10
TWININGS ENGLISH
BREAKFAST LOOSE TEA
Per serve: negligible kJ These hea
lthy
winter wa
rmers
have less
than
600kJ pe
r
serve

JULY 2019 HEALTHY FOOD GUIDE 89

 YOUR LOW-GI
Compiled
by HFG dietitian
Melissa Meier
MONDAY
Breakfast
EACH DAY’S • Ricotta & tomato toast
MENU GIVES 2 slices wholegrain toast
YOU … with ½ cup reduced-fat
ricotta, 1 sliced tomato
• about 6300kJ
& balsamic glaze
(about 1500cal)
for gradual (1500kJ/360cal total)
weight loss
Lunch
• 35g of fibre to • Tuna & quinoa salad
keep you full 1 x 95g can tuna (drained),
all day long ½ cup cooked quinoa,
• 2-3 satisfying ½ cup green beans,
snacks for ¼ avocado & 10 cherry
work or home tomatoes with lemon juice
• Less than & a drizzle of olive oil
2000mg • 1 orange
sodium for (2200kJ/530cal total)
heart health
Dinner
• Quick chicken &
vegetable soup with
Learn more about
your individual gremolata (p43)
nutrition needs (1700kJ/410cal total)
on p94.
Snacks
• 1 x 170g tub plain
reduced-fat yoghurt &
½ cup frozen berries
• 1 cup carrot sticks &
1 tbs hoummos
(1000kJ/240cal total)
Daily total:
6400kJ (1530cal)
90 healthyfoodguide.com.au
TUESDAY WEDNESDAY
Breakfast Breakfast
• Quinoa, coconut • Weet-Bix & fruit
& vanilla porridge 2 x Sanitarium Weet-Bix
with kiwi & with ½ cup reduced-fat
strawberries (p60) milk & ½ cup frozen
(1200kJ/290cal total) mixed berries
• 1 regular skim flat white
Lunch
(1200kJ/290cal total)
• Leftover Quick
chicken & vegetable Lunch
soup with gremolata • Leftover Sweet potato
(p43) & pea fishcakes with
(1700kJ/410cal total) greens (p68)
Dinner • 1 orange
• Sweet potato &
(2300kJ/550cal total)
pea fishcakes with Dinner
greens (p68) • Slow-cooked beef
(2000kJ/480cal total) & sweet potato
Massaman curry (p71)
Snacks
(1900kJ/450cal total)
• 1 banana
• 4 x Arnott’s Vita-Weats Snacks
with ¼ avocado & • 1 x 170g tub plain
40g reduced-fat feta reduced-fat yoghurt
(1500kJ/360cal total)
• 1 cup carrot sticks
& 10 almonds
(900kJ/220cal total)
Daily total: Daily total:
6400kJ (1530cal) 6300kJ (1510cal)
meal plan
thursday friday
Breakfast Breakfast
• Ricotta & tomato toast • Quinoa, coconut
(see Monday) & vanilla porridge
(1500kJ/360cal total) with kiwi &
strawberries (p60)
lunch
• 1 regular skim flat white
• leftover Slow-cooked
(1600kJ/380cal total)
beef & sweet potato
Massaman curry (p71) lunch
(1900kJ/450cal total) • leftover Mushroom
& tofu stir-fry (p54)
Dinner
• 1 orange
• Mushroom &
(1900kJ/450cal total)
tofu stir-fry (p54)
• 2 squares 70% Dinner
dark chocolate • Garlic prawn, tomato
(2100kJ/500cal total) & basil pizza (p48)
(1800kJ/430cal total)
Snacks
• 1 pear Snacks
• 1 banana • 1 x 170g tub plain
(800kJ/190cal total) reduced-fat yoghurt
& ½ cup frozen
mixed berries
• 1 chopped cucumber
with 1 tbs hoummos
(1000kJ/240cal total)
Daily total: Daily total:
6300kj (1510cal) 6300kj (1510cal)
Enjoy all-day energy
with this tasty menu!
Melissa Meier, Accredited Practising Dietitian
saturday
Breakfast
• Weet-Bix & fruit
(see Wednesday)
(800kJ/190cal total)
lunch
• Chicken & salad wrap
100g barbecued chicken
breast, 3 slices beetroot,
1 sliced tomato, 1 cup
mixed salad leaves &
½ grated carrot in a
wholegrain wrap
(2000kJ/480cal total)
Dinner
• Bun-less Mexican
burgers (p53)
(1800kJ/430cal total)
Snacks
• Homemade banana
smoothie made with
1 cup reduced-fat milk
& 1 ripe banana
• 4 x Arnott’s Vita-Weats
with 2 tbs hoummos
(1800kJ/430cal total)
Daily total:
6400kj (1530cal)
july 2019 HealtHy Food Guide
sunday
Breakfast
• Turmeric spiced
porridge with
caramelised banana
& pecans (p61)
• 1 regular skim latte
(1700kJ/410cal total)
lunch
• Tuna & cheese toastie
1 x 95g can tuna in oil
(drained), 1 sliced tomato
& 1 slice reduced-fat
cheddar on 2 slices
wholegrain bread
(2000kJ/480cal total)
Dinner
• Slow-braised lamb
with fennel, rosemary,
garlic & lemon (p64)
(1700kJ/410cal total)
Snacks
• 1 x 170g tub plain
reduced-fat yoghurt
• 1 pear
(1000kJ/240cal total)
Daily total:
6400kj (1530cal)
91
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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.

hfg RECIPES Average daily intake

SUPERCHARGED
soups
Kilojoules (kJ) 8700kJ
Ward off winter chills
with these flu-fighting,
immunity-boosting
soups — perfect for
Calories (cal) 2100cal
those cold nights. Ready in
20 min!
Protein (g)
78–130g
15–25% of energy
Creamy
pumpkin soup
ing: Julz Beresford.

Total Fat (g)

(See recipe overleaf)

47–82g
20–35% of energy
hy: Mark O Meara. Sty

Saturated Fat (g)

Kerrie Ray. Photograp

HIGH
PROTEIN

<24g
PER SERVE
Sugars 8 8g
Less than 10% of energy
Recipes & food prep:

1691kJ/405cal
Fibre 11 5g
Protein 34 0g
Sodium 414mg
Quick chicken & Total Fat 14 6g
Calcium 291mg
Sat Fat 4 8g
PER SERVE vegetable soup Iron 4 4mg
Carbs 27 9g
with gremolata

Carbohydrate (g)
Sugars 19 5g
1242kJ/297cal
Fibre 6 5g (See rec pe overleaf)
Protein 11 6g 41
Sod um 52mg THY F
Total Fat 15 7g JULY 2

230–310g
Calcium 189mg
Sat Fat 3 1g
Iron 1 7mg
Carbs 24 3g

40 healthyfoodguide.com.au
45–65% of energy

PER SERVE Added sugars (g)

Look for these Less than 10% 50g
1691kJ/405cal
Protein 34.0g
Sugars 8.8g
Fibre 11.5g
nutrition panels (left) of energy
Total Fat 14.6g Sodium 414mg which appear on all
Fibre (g) 25–30g
Sat Fat 4.8g Calcium 291mg of our recipes!
Carbs 27.9g Iron 4.4mg
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 Ovato Retail Distribution.

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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by a self-addressed envelope stamped to the appropriate value (including registered or certified mail if required). Healthy Life Media Pty Limited does not accept responsibility for damage to, or loss
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
concerns should first take advice from a health professional. If you have any questions about which products are suitable for your specific needs, Healthy Food Guide recommends you consult an
Accredited Practising Dietitian or Accredited Nutritionist.
PRIVACY POLICY We value the integrity of your personal information. If you provide personal information through your participation in any competitions, surveys or offers featured in this issue of
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94 healthyfoodguide.com.au
 Chicken pasta

NEXT
MONTH
Cosy up inside with our hearty
and healthy winter comfort food!

• Healthy ‘fakeaways’
Friday nights on the couch
just got a whole lot better
with our easy makeovers!
All our r
• Soothe belly bloat e
are deve cipes
We share natural fixes for with die loped
titia
uncomfortable bloating, so help you ns to
s ta
you feel lighter and happier healthy! y

• Gluten-free special!
Don’t miss our free 8–page
recipe booklet, full of tips
and tricks for gluten-free Bolognese pasties
cooking and shopping

... and much more!

PRACTICAL IDEAS
AUSTRALIAN FROM THE EXPERTS

Savoury muff
ins

AUGUST ISSUE ON SALE

8 JULY!
RefeRences
FEEL FULL FOR LONGER: THE
BENEFITS OF LOW GI, p18
Baker Heart and Diabetes
Institute. 2017. Carbohydrates
and Glycaemic Index (GI).
Available at www.baker.edu.au
Accessed April 2019.
Glycaemic Index. 2017.
Available at www.glycemicindex.
com Accessed April 2019.
Glycaemic Index Foundation.
2017. Glycemic Index & Weight
Management. Available at
www.gisymbol.com Accessed
April 2019.
Glycaemic Index Foundation.
2017. Top Tips To Go Low GI.
Available at www.gisymbol.com
Accessed April 2019.
Grains & Legumes Nutrition
Council. 2019. Grains and
Health. Available at www.glnc.
org.au Accessed April 2019.
STAY WELL ALL WINTER:
YOUR ULTIMATE IMMUNITY
GUIDE, p22
ABC News. 2019. Australia on
track for killer flu season as experts
urge public to get vaccinated,
10 April. Available at www.abc.
net.au Accessed May 2019.
Anton et al. 2018. Flipping the
metabolic switch: understanding
and applying the health benefits
of fasting. Obesity. 26(2): 254–68.
Bogdanov et al. 2008. Honey
for nutrition and health: A review.
J Am Coll Nutr. 27(6): 677–89.
Fischetti, M. 2014. Fact or
Fiction? Feed a cold and starve
a fever. Scientific American.
3 January, 2014.
To view all of our references, visit healthyfoodguide.com.au
96 healthyfoodguide.com.au
HeathDirect. 2018. Cold
and flu statistics. Available
at www.healthdirect.gov.au
Accessed May 2019.
Heijnen et al. 2016.
Neuromodulation of
aerobic exercise — a review.
Front Psychol. 6: 1890.
Johnston et al. 2014. Vitamin
C supplementation slightly
improves physical activity levels
and reduces cold incidence in
men with marginal vitamin C
status: A randomized controlled
trial. Nutrients. 6(7): 2572–83.
Mashhadi et al. 2013. Anti-
oxidative and anti-inflammatory
effects of ginger in health and
physical activity: Review of current
evidence. Int J Prev Med. 4: S36.
Nowson et al. 2012.
Vitamin D and health in adults
in Australia and New Zealand:
A position statement. Med J
Aust. 196(11): 686–7.
Oduwole et al. 2018. Honey
for acute cough in children.
Cochrane Database Syst Rev. 4
Ran et al. 2018. Extra dose
of vitamin C based on a daily
supplementation shortens the
common cold: A meta-analysis
of 9 randomized controlled
trials. BioMed Research
International. ID1837634.
Schley PD & Field CJ. 2002.
The immune-enhancing effects
of dietary fibres and prebiotics.
Br J Nutr. 87: S221–30.
Schmid A & Walther B. 2013.
Natural vitamin D content in
animal products. Adv Nutr.
4(4): 453–62.
Sun et al. 2011. In China,
students in crowded dormitories
with a low ventilation rate have
more common colds: Evidence
for airborne transmission.
PloS One. 6(11): e27140.
Tabrizi et al. 2019. The
effects of curcumin-containing
supplements on biomarkers
of inflammation and oxidative
stress: A systematic review and
meta-analysis of randomized
controlled trials. Phytother Res.
33(2): 253–62.
Tayyem et al. 2006.
Curcumin content of
turmeric and curry powders.
Nutr Cancer. 55(2): 126–31.
IS IT TIREDNESS OR
SLEEP APNOEA? p32
Australian Sleep Association.
Obstructive Sleep Apnoea.
Available at www.sleep.org.au
Accessed April 2019.
Better Health Channel. 2019
Sleep apnoea. Available at
www.betterhealth.vic.gov.au
Accessed April 2019.
Better Health Channel. 2012.
Weight loss — a healthy approach.
Available at www.betterhealth.
vic.gov.au Accessed April 2019.
Jean Hailes. 2019. Is it tiredness
or sleep apnoea? Available
at www.jeanhailes.org.au
Accessed April 2019.
Sleep Health Foundation.
2019. Obstructive Sleep
Apnea (OSA). Available at
www.sleephealthfoundation.org.au
Accessed April 2019.
All references are abridged.

What’s
Look for these top products on store shelves in July.
High-fibre smiles
With less than one teaspoon of
sugar per serve, Jordans Grin-Ola
Strawberry is a delicious way for
kids to start the day! High-fibre
Grin-Ola contains four grains and
freeze-dried strawberry pieces.
Simple as that!
Tasti Made Simple Wholefood
Bars are made with simple real
ingredients, so what you see is
what you get! You can find the
bars in the muesli bar aisle at
Woolworths. Simple as that!
ADVERTISING PROMOTION
hot
Mamma knows best!
Mazzetti Organic Apple Cider
Vinegar with the Mother is
unfiltered and unpasteurised
to maintain all of its natural
properties, bringing a touch
of Italy to your dinner table.
High five!
Carman’s 5 Grain & Seed
Granola offers all the benefits
of whole grains and seeds in
two beautiful flavours – Pink
Lady Apple & Blueberry and
Almond, Vanilla & Cinnamon.
Low-GI sugar swap
CSR Low GI Cane Sugar is 100%
natural sugar cane, with more
molasses to create a lower GI
than regular sugar. Substitute it
for regular sugar to sweeten
beverages and for baking.
Stay warm inside
Keep meals warm this winter by
using a Thermos® Brand 470ml
Stainless Steel Vacuum Insulated
Food Jar. With a stainless steel
spoon, it keeps food hot for
seven hours and cold for nine.
 n ut e h ack
10–mi n
sit do w
to eat

change your life in

10 minutes!
Text: Melissa Meier. Sources: The Conversation, 2017; Healthline, 2017.
It’s the little things that count — so every month we bring you
an easy, everyday 10–minute shortcut to boost your health.

W
hether it’s gulping down
breakfast on your morning
commute, or squeezing in
lunch between meetings, eating on the
run is an easy way to save time. But
setting aside 10 minutes to sit and eat
a meal brings loads of health perks.
By giving your full attention to what’s
and fullness cues. You’ll feel much more
satisfied and be less likely to overeat.
Food is also much more than just body
fuel. It brings us together and increases
social connectedness, which is good for
our mental health. By eating on the run,
we miss out on this special opportunity.
Sitting down to eat may also help slow
Photo: iStock.

on your plate, you’re able to focus on the digestion, which will keep you feeling full
taste, textures and aroma of the food, for longer. So, here’s to penciling in a
and are more in tune with your hunger lunchbreak — if only for 10 minutes!

Next moNth ... Don’t miss our August issue – on sale monday 8 July!


RECIPE
INdEx
CHICKEN & TURKEY
Braised Japanese chicken
with edamame ....................... 71
Cajun chicken
jambalaya gf ........................ 51
Cranberry & pistachio turkey
roulade with maple
sweet potatoes gf ............... 58
Katzu chicken, broccolini
& Fioretto bowl ...................... 74
Paprika chicken with
quinoa, pumpkin &
almond salad gf................... 52
Quick chicken & vegetable
soup with gremolata ............. 43
vEgETaRIaN
Creamy pumpkin soup gf ...... 43
Fioretto vegetable omelette.... 75
Lentil, pumpkin & pesto
ricotta lasagne gf ................ 68
Mushroom & tofu stir-fry .......... 54
Thai green pea
blender soup .......................... 43
Winter greens with hazelnuts
& garlic yoghurt gf .............. 59
SEafood
Garlic prawn, tomato
& basil pizza............................ 48
Sweet potato & pea
fishcakes with greens............ 68
BEEf, LaMB & PoRK
Bun-less Mexican burgers........ 53
Chunky Italian-style
soup with risoni...................... 46
gf indicates that a recipe is gluten free.
You can make many recipes gluten free if you replace bread, pastry and pasta
with gluten-free varieties, and use gluten-free stocks and sauces.
Get to know our
recipe badges
Recipes contain no more than:
• 1700kJ per main meal
• 800kJ per dessert
• 600kJ per side dish
• 200kJ per 250ml fluid
Recipes contain at least:
high
protein • 20g protein per main meal
• 5g protein per side dish
or dessert
Creamed corn, bacon
& zucchini soup ...................... 46 Recipes contain no more than:
• 10g fat per main meal
Ginger chilli beef • 4.5g fat per dessert
with broccoli .......................... 47 • 3g fat per side dish
• 3.5g fat per 250ml fluid
Slow-braised lamb with
fennel, rosemary, Recipes contain at least:
• 6g fibre per main meal
garlic & lemon ........................ 64
• 3g fibre per side dish
Slow-cooked beef & sweet or dessert
potato Massaman curry ........ 71
Recipes contain no more than:
• 500mg sodium per
BREaKfaST main meal or dessert
• 200mg sodium per side dish
Apple, oat & chia porridge ...... 63
5-grain porridge with Recipes contain at least
250mg calcium per serve
nut butter & berries ............... 62
Quinoa coconut & vanilla Recipes contain 4.5mg
(or more) iron per serve
porridge with kiwi &
strawberries gf ..................... 60 Serves of vegies per serve
Turmeric spiced porridge with
banana & pecans ................... 61 gluten free dairy free
Contains no ingredients that usually
contain gluten or dairy, but always
SWEET TREaTS check the ingredients you are using.
Lemon & poppy vegetarian
seed bars gf.......................... 76 Suitable for lacto-ovo vegetarians.
These recipes often include cheese,
Spiced rhubarb & ginger which may contain animal rennet.
steamed pudding .................. 59 Check the label and use a vegetable
substitute if you prefer.
diabetes friendly
Meals contain 60g (or less)
carbohydrate, 4g (or more) fibre,
7g (or less) saturated fat, 600mg
(or less) sodium, at least 2 serves
of vegies and are low–medium GI.
Desserts are low kilojoule, high
fibre and low sodium; they usually
contain fruit and are low–medium GI.
No-added-salt diet
Less than 1600mg sodium per day (as
per Heart Foundation recommendations
to reduce heart-disease risk).
Standard measurements
1 cup = 250ml • 1 tablespoon = 20ml
1 teaspoon = 5ml • Eggs are 55g
Temperatures are for fan-forced ovens.
For baking recipes, use a table spread
that’s at least 60 per cent fat.
july 2019 HealtHy Food Guide 99