Innholdsfortegnelse for January 2017 i Healthy Food Guide

Healthy Food Guide (HFG) magazine is your complete guide to healthy eating. Our recipes use easy-to-find, affordable ingredients. Cook with HFG, and you’ll always enjoy a nutritious meal. We give unbiased opinions and are not affiliated with any food manufacturers. All branded food in HFG has been approved by our dietitians. Advertisers cannot influence editorial content. You can trust our advice. All our health information is supported by solid scientific evidence, not media fanfare. We smooth out any confusion caused by ‘pseudoscientists’. Dietitians review all our articles so that they’re always accurate and up-to-date. We also publish our references in the magazine and online at healthyfoodguide.com.au. Every recipe in Healthy Food Guide is healthy Our recipe writers work with qualified dietitians to develop all our meals. A nutritional analysis is…

Does a long list of ingredients you can’t pronounce turn you off buying certain foods? You’re not alone. Almost half of Aussies wish there were more natural foods on the shelves, and are even willing to pay more for products that don’t contain unwanted ingredients. The top 10 ingredients and foods that Aussies want to avoid are: • Antibiotics/hormones in animal products • MSG • Artificial preservatives • Artificial flavours • Foods with BPA packaging • Artificial colours • Sugar • Genetically modified foods • Sodium • Artificial sweeteners Some of these are easy to spot, but others, like sugar and salt, have a range of different names, making it tricky. Turn to p28 to find out how much salt is in one of the saltiest snacks — potato chips. And learn how to be savvy about sugar in our…

Swap hamburger patties for LEAN STEAK Why it’s better… Pre-made burger patties are usually higher in saturated fat than the equivalent amount of lean steak. Keep portions small — about 100g (raw), which is the size of your palm. Better still, opt for skinless chicken or firm fish fillets, such as salmon. Swap sausages for PRAWNS Why it’s better… Prawns have half the kilojoules and a fraction of the saturated fat of sausages. And try coating your seafood in olive oil, fresh garlic and herbs rather than using a bottled marinade, which can be high in salt. Swap potato salad for GARDEN SALAD Why it’s better … The creamy dressing in a potato salad is high in fat and kilojoules! Instead, try filling half your plate with a garden salad…

1 Use fruit for sweetness Add fresh or frozen fruit to cereal, desserts and baked goods. Leave the skin on where possible to increase fibre content. 2 Minimise sugary drinks and lollies These provide no nutrients. If you add sugar to tea and coffee, cut back slowly so you don’t notice it. 3 Break the habit of daily cake Replace it with nutritious sweet foods such as fruit. 4 Choose unsweetened varieties Opt for plain yoghurt and add fruit for sweetness. Drink plain milk, and look for breakfast cereals with the lowest amount of added sugar — if any. 5 Skip bottled sauces and dressings Drizzle balsamic vinegar and olive oil over salads, and use lemon, garlic and herbs to flavour meals. (See recipes for easy dressings on p76.)…

With all that festive food around at this time of year, it can be tempting to feed leftovers to our four-legged friends. And yet these ‘treats’ may be downright dangerous to them. Watch out for these: Chocolate can lead to hyperactivity and heart attack. Onions & garlic can lead to anaemia in dogs. Grapes & sultanas may lead to kidney failure in dogs. Xylitol is an artificial sweetener used in mints, and can be deadly to dogs. Lilies are deadly to cats. Don’t put lilies in vases within their reach. Macadamia nuts can be poisonous. Fatty foods like sausages or the fat from your steak can cause pancreatitis. Cooked bones including the ham bone can splinter inside dogs. Kitchen rubbish such as kebab skewers, string for tying meat and the…

Smokin’ Spanish beans Serves 1 Cost per serve $4.10 Time to make 15 min dairy free diabetes friendly 2 teaspoons olive oil ½ small onion, diced 6 mushrooms, sliced 1 garlic clove, crushed ½ x 420g can Spanish-style beans (see Note) 1½ cups baby spinach, chopped 1½ cups kale, stalks removed, roughly chopped Flat-leaf parsley, to garnish 1 Heat oil in a medium non-stick frying pan over a medium heat. Sauté onion for 1–2 minutes, or until soft. Add mushrooms and garlic, and cook for 5 minutes, or until lightly browned. 2 Add beans to pan and bring to a simmer, then reduce heat to low. Add the spinach and kale, and season with cracked black pepper. Cover pan and cook for 2–3 minutes, or until greens wilt. 3 Remove…

Grilled fish with chilli-lime corn & asparagus Serves 4 Cost per serve $5.85 Time to make 25 min gluten free dairy free diabetes friendly 2 teaspoons lime zest 2 small red chillies, seeded, finely chopped 1 tablespoon olive oil 4 small corn cobs, husks and silks removed 2 tablespoons lime juice 1 tablespoon mirin 2 shallots, white part only, finely chopped 2 bunches asparagus, trimmed 4 x 150g firm, white fish fillets 2 baby cos, trimmed, cut into long wedges 1 Combine lime zest, half the chilli and 3 teaspoons of the olive oil in a bowl. Brush lime mixture over corn cobs. Wrap each cob in a 30cm piece of foil. 2 Combine remaining chilli and olive oil, lime juice, mirin and shallots in a bowl. Set aside. 3…

‘Start the New Year in top health with this light & tasty menu! ’Brooke Longfield, HFG dietitian Each day’s menu gives you… • 6300kJ (about 1500cal) for weight loss • 30g fibre to keep you feeling full all day long • 5 serves veg so you get a variety of vitamins & antioxidants • 2 serves fruit for sweetness without the added sugar • all your daily calcium needs for strong bones Learn more about your individual nutrition needs on p95. *See our How to be smarter about sugar feature on p36. MONDAY Breakfast • Weet-Bix & fruit 2 Weet-Bix with 200ml milk, 1 sliced banana & ½ cup mixed berries (1500kJ/360cal total) Lunch • Salmon & avo crackers 4 Ryvita crispbreads topped with 100g smoked salmon, ¼ small avocado,…

1 Got milk? More men prefer soggy cereal than women. ( News bites, p14) 2 A bag of ice is an old-fashioned remedy for headaches, but it works! (5 ways to ease a hangover, p19 ) 3 Hide the garlic bread! Garlic can make your pet dog anaemic! (Pawesome diet tips for pets, p46 ) 4 Did you know alcohol is higher in kilojoules (29kJ per gram) than sugar (17kJ per gram)? (News bites, p15 ) 5 Finish a special summer meal on a cool note with our frozen yoghurt bark. (Frozen in time, p86 ) 6 Hold the salt! Vegie chips can be saltier than regular potato chips. (How much salt is in that crisp? p28 ) 7 Go easy on the sauce!…

Functional foods are the new superfoods Everything from SAVE coconut oil to bacon has been touted as a ‘superfood’. Now we know that this was marketing hype, not science. Expect to see talk about functional foods with proven benefits – oats, fermented vegetables, ginger and manuka honey. These all deserve a place in your shopping trolley. Sweet potato toast is the new smashed avo We’re moving on to a new way with vegies for brekkie: sweet potato toast. Thin slices of sweet potato are cooked in the toaster, just like regular toast. Try topping it with peanut butter or eggs – or even avo! Souping is the new juicing Move over green juices, ‘souping’ is the latest way to use high-powered blenders. Unlike juicing, no part of the vegetable is…

Is there any fruit that says Aussie summer better than a sweet and juicy mango? Buy them by the tray and, if there’s any leftover, freeze their juicy cheeks of flesh for smoothies or refreshing desserts. 3 OF THE BEST Kensington Pride Easily the most popular variety, this juicy, plump fruit tastes sweet and slightly tangy with a strong mango flavour. Calypso These blush-coloured fruits were specially developed to have the best of both worlds — a smaller seed and soft flesh, so the fibrous bits don’t get stuck in your teeth. R2E2 Big and bold-flavoured, these mangoes have more flesh than any other variety and a long shelf life. Just store them away from bananas — they’ll over-ripen your mangoes very quickly. FAST FACTS • Buy with your nose…

 As a kid, I was overweight, which in those days put me in the minority. I went on a high-protein plan in my later teenage years, and felt more in control of my eating and weight. ' My mother taught me how to make pasta – using eggs ' I can’t get over how obsessed we are with having to eat all the time. If your meal has plenty of protein and low-GI carbs, it will take you through for many hours. So, I don’t often have energy slumps, but if I do, I’ll grab a pick-me-up skim latte. There’s nothing like a little caffeine — it’s the Italian in me! The Total Wellbeing Diet took two to three years of clinical research. We never intended to publish our findings,…

100% NATURAL SUGAR This is a confusing claim since all sugars (unless they’re artificial sweeteners) are made from plant extracts, so are ‘natural’. For instance, white sugar comes from sugar cane, but this doesn’t mean it’s healthy. So, it’s a marketing tool rather than a source of useful information. NO ADDED SUGAR This usually means no refined/white sugar has been added. It does not mean there is no sugar naturally occurring in the product (as with fruit juice), or that other forms of sugar, such as rice malt syrup or honey haven’t been added. 100% SUGAR FREE The term is often used for foods that have added artificial sweeteners, such as sugar-free gum. It could also mean food is sweetened with dried fruit, rice malt syrup or honey, so check…

1 Warn your hotel If you’re staying in a hotel or an all-inclusive resort, ask if they’re able to deal with your dietary needs when you book. But if you’ve already booked, call and notify them of your allergies or intolerances — or perhaps ask to speak to their catering manager. 2 RESEARCH THE DINING OPTIONS When booking your accommodation, consider the severity of your food-related challenges. For example, if you’re on a very restricted diet, you may want to find self-catering accommodation. Also, research the restaurants and cafés nearby the area you’re visiting. Many display their menus on their websites, so you can check for suitability (or email them). Social media can also be handy, so try asking on Twitter or TripAdvisor for tips on eating out in new…

Celebrate the new year by sharing our crowd-pleasing meals with good friends. Plus, we show you creative ways to use your Christmas leftovers. And try our light fruity desserts on p81. Enjoy! We’ve done the hard work for you! Our recipes are based on fresh and nutrient-rich ingredients that are easy to find and affordable. Every main meal contains at least two serves of vegies for optimal health benefits, and our recipes are based on ideal portion sizes. Every recipe meets our dietitians’ nutrition criteria to ensure it doesn’t contain too much energy, saturated fat, sodium or sugar. Every dish is tried and tested at least twice so we know it’s a reliable recipe that tastes great. Every a nutrition analysis for your benefit. The table on p95 helps you…

Nutrition TIP Store leftovers in the same portions that you would eat them Turkey, sweet potato & pecan salad Serves 4 Cost per serve $4.75 Time to make 15 min gluten free diabetes friendly ¼ cup reduced-fat plain yoghurt 2 teaspoons lemon juice 2 teaspoons wholegrain mustard 3 celery stalks, thinly sliced diagonally 1 large red apple, cored, thinly sliced 2 cups (250g) leftover roasted sweet potato, cut into chunks 400g leftover skinless roast turkey breast, coarsely chopped 4 cups mixed salad leaves 1 Lebanese cucumber, halved lengthways, sliced 2 tablespoons dried cranberries 2 tablespoons toasted pecans, chopped 1 Mix yoghurt, lemon juice and mustard in a small bowl until smooth. Set aside. 2 Combine the celery, apple, sweet potato, chopped turkey, salad leaves, cucumber and cranberries in a large…

Miso lime dressing Makes 125ml Cost to make $1.70 Time to make 5 min dairy free vegetarian 50ml vegetable oil or other flavourless oil 50ml rice wine vinegar 3 tablespoons miso paste 1 tablespoon lime juice 1 Whisk all ingredients together in a bowl until well combined and miso has dissolved. Citrus dressing Makes 200ml Cost to make $3.80 Time to make 10 min gluten free dairy free vegetarian 1 teaspoon lemon zest 1 teaspoon orange zest 2 teaspoons lemon juice 2 teaspoons orange juice 2 teaspoons honey 1 eschalot, finely chopped 125ml olive oil ¼ teaspoon sea salt 1 Whisk all ingredients together in a bowl until well combined. Store in a sealed jar in the refrigerator for up to a week. Chimichurri Makes 250ml Cost to make $5.10…

And the winners are... Best New Product The Happy Snack Company Spicy Tomato & Chilli Chic Peas Best 100% Australian Made Product Bodi Choice Natural Protein Bars Best Stand Unforgettable Products Best New Product – New Exhibitor NOGO Sauces Eggplant Pickle 2017 EXPO Saturday 7th & Sunday 8th October 2017 at Melbourne Exhibition Centre, South Wharf…

5 WAYS TO EASE A HANGOVER, p19 DrinkWise Australia. 2016. Alcohol and your health. Available at www.drinkwise.org.au Accessed Nov 2016. NHMRC. 2009. Australian Guidelines to Reduce Health Risks from Drinking Alcohol. Available at www.alcohol.gov.au Accessed Nov 2016. HOW TO BE SMARTER ABOUT SUGAR, p36 Australian Bureau of Statistics. 2014. Australian Health Survey: Nutrition First Results — Foods and Nutrients, 2011–12. Available at www.abs.gov.au Accessed Oct 2016. Australian Bureau of Statistics. 2016. Australian Health Survey: Consumption of added sugars, 2011–12. Available at www.abs.gov.au Accessed Oct 2016. Blum et al. 2014. Dopamine and glucose, obesity, and reward deficiency syndrome. Front Psychol. 17(5): 919. Dickinson, K & Matwiejcyk, L. 2016. Health Check: How much sugar is it okay to eat? The Conversation, May 23, 2016. Food Standards Australia New Zealand (FSANZ).…

Colour your meals Thank you for the fabulous recipes in the November, 2016 issue. Getting kids to eat healthily is as simple as encouraging them to ‘eat a rainbow’ of foods. And your recipes really tweaked my ‘rainbow’ appetite. The spicy prawn stir-fry ( p56 ), and tomato and chickpea salad ( p68 ) are family favourites! Judith Caine, VIC Waste not As a single working mum with two active teenagers, I was especially grateful for the ‘Grain check’ article (Nov, 2016). Buying and cooking the whole packet of grains, then using it in a few different and delicious ways was fabulous. We tried something new that I could prepare ahead, and there was no waste! Thanks so much! Tania Weekes, NSW Talk to us on FACEBOOK WE ASKED: Peter…

Q Being busy in the holidays, I just snack during the day then eat a huge dinner. How can I keep a healthier eating routine? – Kate K, via email Over the Christmas holidays, we tend to relax our eating habits, so this is a very common trap to fall into. While it might not seem like you’re eating much, nibbling on the odd biscuit here and there, along with drinking a couple of milky coffees can quickly add up. If you keep a record of what you snack on, all that grazing could be the kilojoule equivalent of a breakfast and lunch. Holidays are a time when you want plenty of energy. So, start the morning with a nutritious breakfast before your busy day begins. Eggs on wholegrain toast,…

1 Drink plenty of fluid Because drinking alcohol dehydrates your body, try sipping cool water for at least four hours after waking. Or give soda water, weak black tea or herbal tea a go. Sports drinks or juice half diluted with water can also help. 2 Eat something light Try eating small mouthfuls of plain rice, or a bite of toast smeared with spread or Vegemite. Or opt for a spoonful of grated or puréed apple, some canned fruit, custard or plain yoghurt. If it stays down, eat a little more. 3 Go for eggs If you’re able to eat, cook up some eggs. The yolks are rich in cysteine, an amino acid that is thought to break down acetaldehyde. This is produced when the liver processes alcohol, and it…

Bounce off hunger Bounce Maple Pecan Energy Ball ($3.29) is the latest variety in this range of high-protein and high-fibre snacks. Per ball: 714kJ (171cal), 8g protein, 6.5g sugar, 4g fibre Fill ’em up! Wholey Foods Breakfast Smoothie ($15.95 per 500g) is a protein-boosted blend of oats, nuts and seeds — simply add milk! Per 50g (Vanilla): 905kJ (217cal), 13.7g protein, 2.3g sugar, 3.9g fibre Yoghurt with a fruity twist With less than 500kJ (120cal) per tub, Twisted Frozen Yoghurt ($7.99 per 4-pack) is a light summer treat. Per tub (Strawberry): 418kJ (100cal), 0.5g sat fat, 17.2g sugar A bit nutty Wallaby Forager fruit and nut snacks ($3.29) are a high-fibre blend of nuts, coconut and dried fruit. Per 35g (Cacao Banana): 658kJ (157cal), 3.1g protein, 9g sugar, 4g fibre…

The combination of salt & crunch makes chips easy to overeat Let’s look at how chips are made. You take a potato, peel it, slice it and deep-fry it. Then, shake salt or another savoury flavour over it. What’s left is a salty, fatty sliver of potato with little of its fibre left. Most of us know that it’s not a healthy snack, but with new types of chips suggesting they’re better, it pays to take a closer look. You’ll find chips made out of sweet potato, beetroot, lentils and kale in the health food aisle. But they’re not necessarily healthier. Here’s what you should look for when choosing a crunchy snack. • LESS SALT You can now find no-added-salt chips out there. This is your best choice, as…

Summer holidays bring a clear change of rhythm. As you recover from Christmas, you’ll likely have some spare time to spend on, well, you. Warm summer days make it more pleasant to be active and outdoors. And you lean towards lighter meals, like salads, and fresh fruit. But if, like many Aussies, you’re going away over the summer break, you’ll know that travel can disrupt your normal healthy eating routine, and it can be especially tricky if you have a food allergy or intolerance (see p42). In fact, even your pet’s food habits can be disrupted over the holiday break (p46)! So, read on to be the happiest, healthiest version of yourself this summer.…

MYTH Sugar causes diabetes If you have type 1 or 2 diabetes, you need to monitor the sugar and carbohydrates you eat in order to manage your blood sugar levels. However, if you don’t have diabetes, sugar intake alone won’t cause you to develop it. The main risk factors for type 2 diabetes are being overweight, inactivity and having a diet high in kilojoules. MYTH It is the sugar in alcohol that is making me fat It is actually the alcohol in drinks that puts on the weight, as alcohol is very high in kilojoules (at 29 kilojoules per gram compared to 17 kilojoules per gram for sugar). MYTH Eating too much fruit is bad Fruit contains natural sugars, but it also contains fibre, which acts as a brake on…

Carrying extra weight can shave two years off your pet’s life At breakfast time, does the family dog sit at your feet, looking longingly at that half slice of toast you left on your plate? And when you come home at the end of the day, does your cat wind herself around your legs, in the hope that you’ll produce her favourite fatty snack? The trouble is, when we feed our pets, very few of us count the kilojoules. That half slice of leftover toast given to a 5kg dog, for instance, is equivalent to us popping an extra five slices of bread on our plate after we’ve finished our usual meal. One in three Aussie cats and dogs are overweight, according to national studies. So, while millions of us…

Summer fruit tart with spelt & chia pastry Share our fresh-tasting seasonal fruit desserts with your family & friends Serves 8 Cost per serve $1.75 Hands-on time 45 min, plus overnight chilling Cooking time 25 min 2 cups reduced-fat Greek-style yoghurt 1 tablespoon honey (optional) 2 teaspoons vanilla extract 1½ cups wholemeal spelt flour 100g reduced-fat table spread 2 tablespoons caster sugar 1 tablespoon black chia seeds 1 firm, ripe mango, thinly sliced 3 firm, ripe plums, thinly sliced 1 firm, ripe white peach, thinly sliced 1 Combine yoghurt, honey (if using) and vanilla extract in a bowl. Line a sieve with muslin, or a clean chux, and set over a clean bowl. Spoon yoghurt mixture into the muslin, then draw up the edges to make a tight parcel…

Stand-by me Woolworths Delicious Nutritious Beef & Tomato Casserole uses a unique blend of sweet potato and chickpeas for protein and fibre. Boasting a 4.5 Health Star Rating, it’s a great last-minute meal. Soy natural Pureharvest Organic Tamari is an authentic wheat-free soy sauce, brewed in the traditional way using whole soy beans. It’s gluten free, contains no nasties and is also GMO free! Spread it all around Mayver’s Cacao Super Spread has absolutely no added sugar, making it nature’s guilt-free, dairy-free, all-natural choccie fix bottled in a resealable jar. Visit mayvers.com.au Indulge your taste buds Beanfields Bean and Rice Chips are certified gluten free, vegan and allergy friendly. They taste great and have more than twice as much protein and fibre, and far less fat, than typical tortilla chips.…