Innholdsfortegnelse for October 1, 2015 i Healthy Food Guide

Have you ever had that ravenous feeling, yet nothing you ate seemed to fill the gaping hole? Knowing how to satisfy hunger without gaining weight is important, so don’t miss our story ‘The Fullness Factor’ on p36 (and our feel-full 7-day meal plan on p88). In the meantime, if you’ve been diagnosed with coeliac disease and have been told to eliminate gluten from your diet, there’s never been a wider range of gluten-free (GF) foods available. Many new GF products are sent to our office on the assumption that, because they’re gluten-free, we’ll happily share them with you as better choices. Unfortunately, some of these foods are just as high in kilojoules, fat and sugar as the regular brands. So beware! Preparing your own meals remains the healthiest option, whether…

18% That’s how much you could be increasing your risk of diabetes by having just one sweet drink a day. Even if you’re not overweight, a daily drink can raise your chances, according to new findings. While sugary drinks increase the risk the most, artificially-sweetened ones may worsen your risk by 8 per cent. So only enjoy sweet beverages as an occasional treat. BMJ, 2015 BE A BAG LADY! Grocery shopping with your own bags makes you more likely to purchase healthy and organic food, according to a new US study. But beware — researchers also found that shoppers tended to buy junk food as a reward for being environmentally-friendly. (All the more reason to take a grocery list and stick to it!) Journal of Marketing, 2015 DID YOU KNOW…

Where would our favourite Thai foods be without this zingy citrusy flavour? In spring, fresh stalks of lemongrass shoot into life. Use this simple 3-step guide to prepare lemongrass for your next Thai dinner: 1 Cut off the lower bulb (about 5cm) and peel away the tough outer leaves. The best part is the tender mid-section. 2 Bruise the woody stalks by bending or bashing them with the back of a knife (this will release the aromatic flavour). 3 Finely slice it, grate it or pound to a pulp in a mortar and pestle. Wrap leftovers in cling film and store it in the fridge — trust us, you won’t want to waste this fragrant stalk!…

PROTEIN 10.3g 3.8g Baked beans deliver a boost of hunger-busting protein — nearly three times that of spaghetti, making it a satisfying snack or meal in its own right. FIBRE 11.1g 1.7g Offering a third of your daily fibre needs, beans are important for a healthy gut and to keep you feeling full. But be aware, too much can make you toot! ENERGY 798kJ (191cal) 515kJ (123cal) Thanks to all that fibre and protein, baked beans have more kilojoules — this isn’t a bad thing! They also have more nutrients, such as potassium and energising iron, than canned spaghetti. BETTER CHOICE = BAKED BEANS…

Have you ever felt totally stuffed after a meal, but somehow made room for dessert? It’s easy to use the excuse of having a ‘second stomach’ for sweets, but of course this isn’t biologically true. It’s a good example of the difference between the feeling of fullness and satiety. Fullness describes the physical sensation of your stomach being full, whereas satiety involves the mind and the pleasant mental feeling of having had enough. It’s possible to feel full but not satisfied. A good example is a plate of steamed vegies — they’re filling, but not always satisfying, failing to trigger that mental ‘off’ switch. So what is the secret to feeling full and satisfied? You may be surprised when you see the answers over the page!…

Most of us know all too well that there’s more to hunger than a growling stomach. Our emotions can have an enormous impact on our appetite — sadness, anger or simple boredom can drive us to eat … and eat … and eat. Before you take a bite, think about the type of hunger you’re feeling. • TRUE HUNGER – The word hunger is defined as “a feeling of discomfort or weakness caused by lack of food”. Sadly, thanks to the constant presence of food and drink, few of us experience true hunger. • MOUTH HUNGER – You’ve just eaten, but the sight and smell of a freshly-baked batch of brownies is enough to make your mouth water, even though you’re full. • MIND HUNGER – Has it hit midday and your first…

Breakfast Porridge with calcium-fortified soy milk or plant-sterol enriched milk, topped with blueberries and almonds OR Untoasted muesli made of oats and calcium-fortified soy milk or plant-sterol enriched milk, topped with prunes Snack A small handful of unsalted, mixed nuts and a latte made from unsweetened soy milk OR A fruit-based soy-milk smoothie Lunch Soy–linseed bread spread with hoummos, plus a salad OR A bowl of lentil and vegetable soup with soy–linseed toast, PLUS a pear or an orange Snack A small can of reduced-salt baked beans and an apple Dinner A stir-fry made of firm tofu, almonds and leafy green vegetables, served with brown rice or quinoa OR A curry made from chickpeas, cashews and plenty of vegies, served with brown rice PLUS a bowl of berries and a…

Bean burger with grilled eggplant & hoummos Serves 4 Cost per serve $3.40 Time to make 30 min vegetarian dairy free diabetes friendly 2 x 400g cans no-added-salt four-bean mix, rinsed, drained 1 egg ½ cup fresh wholegrain breadcrumbs ¼ cup chopped flat-leaf parsley 1 teaspoon cumin 1 small eggplant, trimmed, cut into 5mm-thick slices 1 medium red capsicum, seeded, cut into wide strips 1 large zucchini, cut into 5mm-thick slices 2 wholegrain bread rolls, halved, toasted 2 tablespoons reduced-fat hoummos 1 cup baby rocket Hot chilli sauce, to serve (optional) 1 Place beans in a large bowl and mash roughly, leaving some texture. Add egg, breadcrumbs, parsley and cumin; mix until well combined. Wet hands to shape mixture into 4 patties. 2 Spray patties all over with olive oil.…

• Quinoa, not breadcrumbs We’ve coated our schnitzel with quinoa flakes instead of breadcrumbs. Quinoa is higher in protein and fibre than store-bought breadcrumbs. To slash the salt and add loads of fresh flavour, we mixed herbs and lemon zest with the quinoa. • Antioxidant-rich vegies Instead of the usual pairing of mashed potato or hot chips, we have served our schnitzel with a variety of nutrient-rich vegies. Carrots and sweet potato are good sources of the antioxidant beta-carotene, which the body converts to vitamin A, for eye health and immunity. To top it off, we’ve added salad leaves to ensure you’re getting four of your five daily serves of veg! • Heart-healthy fat Our schnitzel has a quarter of the fat of a fried pub version. Schnitzel is traditionally…

Creamy mustard & lemon chicken Long day? This fuss-free dish takes just 15 minutes! Serves 1 Cost per serve $3.95 Time to make 15 min 1 x 125g skinless chicken breast fillet 2 teaspoons olive oil 2 tablespoons reduced-fat thickened cream 1 teaspoon lemon juice 1 teaspoon Dijon mustard 1 teaspoon wholegrain mustard 150g frozen mixed green vegetables (broccoli, green beans, sugar snap peas) 1 cup baby rocket 1 Cut chicken breast horizontally through centre to make 2 thin fillets. Heat olive oil in a non-stick frying pan over medium–high heat. Add chicken and cook for 2–3 minutes per side, or until cooked through, then remove from pan. Reduce heat to low. 2 Add thickened cream, lemon juice and mustards to frying pan with 1 tablespoon water; stir to combine…

Flavour boost Being made from corn (not rice), Corn Thins Original only has 96kJ (23cal) per slice but is full of yummy flavour. It’s gluten free and tastes like popcorn squished into a crispbread. www.cornthins.com Pop to it Cobs Popcorns’ organic range is back and better than ever. Its new packaging bursts off the shelves. The range comes in two flavours: Sea Salt & Lightly Salted, Slightly Sweet. www.cobspopcorn.com.au The proof is in the pud Looking for a protein-packed, gluten-free dessert that’s low in sugar? Indulge in the lush salted caramel, choc coconut or strawberry Slim Secrets Protein Puds. www.slimsecrets.com.au All natural Raw, organic and unfiltered, Barnes Naturals Apple Cider Vinegar contains the ‘mother’ enzyme. Read more about this Australian-made and owned vinegar at barnesnaturals.com.au Flipping tasty Kids will love…

1 Ignore those fancy foods promising to refuel you after exercise — an egg on toast is just as beneficial! (Fuel your workout, p42 ) 2 The secret to curbing hunger pangs? Protein-rich foods like eggs, nuts, fish and lean meat. (The fullness factor, p36 ) 3 Imagine how much faster weeknight meals can be if all your vegies are already chopped. Take 20 mins on Sunday to chop all your veg for the week! (1 hour to a healthy week, p30 ) 4 Our step-by-step guide will have you making healthy homemade pizzas in no time! So much better for you than home delivery! (Top this! p60 ) 5 Ah nuts! That seemingly healthy choc-hazelnut spread can have three times as much sugar as peanut…

Makes 10 balls Cost per ball $0.30 Time to make 20 min plus 2 hours chilling gluten free dairy free 1 tablespoon no-added-salt, no-added-sugar peanut butter ½ cup Medjool dates, finely chopped 2 tablespoons pure cocoa powder ½ cup sultanas ¹/ ³ cup pitted prunes, finely chopped ½ cup unsalted peanuts, finely chopped 1 Combine all ingredients in a bowl and mix well. (To form a finer mixture, blend ingredients in a food processor.) 2 Wet hands and form mixture into 10 balls, squeezing tightly so each ball holds its shape. 3 Place balls in fridge to chill for 2 hours, or overnight.…

Little foodie loves to learn This isn’t the first time I’ve found Saskia, our 16-month-old, reading HFG ! We also put the portion poster (Sept 2015) on the fridge, and she points out the foods she likes. Is this your youngest reader, I wonder? J Taylor, NSW Perfect portions Thank you for the portion size guide (Sept 2015). I have it hanging on the fridge for easy reference for me and the family! Thanks for the great magazine every month! Lucy Robbins, VIC Pass the sweet treats The carob, pistachio and date truffles (Aug 2015) are a real treat for me and my gym buddies. We are all addicted to them now! They are sooo amazing!!! Stephanie Roberts, QLD via Instagram Super proud of my vegie-packed Pad Thai made…

Spicy food Hot flushes can be triggered by the heat in chilli. Instead, try using lemon, herbs and mild spices to add loads of flavour to meals. Alcohol Having more than the recommended one drink per day can also increase hot flushes. Fast food Minimise menopausal weight gain by avoiding high-kilojoule takeaway foods such as burgers, pies, hot chips and pizza — their sodium levels can also cause fluid retention and bloating. Caffeine Using coffee as a pick-me-up can worsen hot flushes and disrupt sleep, causing fatigue and irritability. Non-fortified milk alternatives Menopause raises the risk of osteoporosis so you’ll need to increase your calcium intake. If you prefer soy, almond or rice milk, go for one that’s calcium-fortified.…

When you read 820kJ on a muesli bar wrapper, that’s what you expect to get. But that bar could actually provide anything from 780 to 880kJ (about 180 to 210cal). Most of us trust the nutrition information on food labels, but these precise-looking figures are actually only rough estimates — and therefore somewhat unreliable. In 2006, Australian researchers tested 70 different foods, from cereals to soups, to determine the accuracy of our nutrition panels. Amazingly, only 7 per cent of their analyses were exact matches for the numbers on product labels. Low-down on labels How is this legal? Well, guidelines published by Food Standards Australia New Zealand (FSANZ), the agency that oversees the actions of our food manufacturers, acknowledge that back-of-pack nutrition-information figures are “mostly estimates”. Why? Because they’re inaccurate…

“Cholesterol is a type of fat (or lipid) that’s vital to normal body function,” says GP Dawn Harper. The liver makes most of the body’s cholesterol, which is then carried around in the blood by lipoproteins. There are two types of cholesterol — one is harmful to our health, the other is protective. Low-density lipoprotein (LDL) is the destructive ‘bad’ type that carries cholesterol from the liver to cells and tissues. When there’s too much LDL cholesterol in the blood, it can build up in artery walls, making them narrow and potentially causing blockages. People with cardiac risk factors, such as high blood pressure, should aim to keep their LDL cholesterol below 2mmol/L. High-density lipoprotein (HDL) is the protective ‘good’ type that carries cholesterol away from the cells and back…

Basic pizza Makes 2 x 20–22cm pizza bases Let’s make some dough! Grab … • 2 cups 00 flour (see Note) or plain flour, plus extra 3 tablespoons for kneading• 1 teaspoon instant yeast• ¾ teaspoon salt• 200ml warm water• 1 tablespoon oil 1 Place flour in a large bowl; add yeast and salt. Make a well in centre; pour in water and oil. 2 Mix with a large spoon to form a soft, sticky dough. 3 Once pizza dough starts to come together, shape it into a large ball by hand. 4 Put dough on a lightly floured work surface; knead with fists and knuckles, flouring the surface as needed. After 5 minutes, dough should be smooth and less sticky. 5 Return dough to bowl and cover with a damp tea towel. Let dough…

The nutrition information panel (below) that you’ll see on all our recipes helps you work out how much of your daily nutrient needs this meal provides. What’s right for you? The amount of energy you need each day to maintain your weight depends on your age, gender, height, weight, weight history and physical-activity level. The information in the table on this page is based on an average 31- to 50-year-old woman who weighs 60kg and is 1.6 metres tall, and on an average 31- to 50-year-old man who weighs 70kg and is 1.8m tall. Use these recommended daily intakes only as a general guide. For personalised advice, visit daa.asn.au to find an Accredited Practising Dietitian. Your recommended daily intakes The ideal meal looks like this: All our recipes include moderate…

Recipes contain no more than: • 1700kJ per main meal• 1000kJ per dessert• 600kJ per side dish• 200kJ per 250ml fluid Recipes contain at least: • 20g protein per main meal• 5g protein per side dish or dessert Recipes contain no more than: • 10g fat per main meal• 4.5g fat per dessert• 3g fat per side dish• 3.5g fat per 250ml fluid Recipes contain at least: • 6g fibre per main meal• 3g fibre per side dish or dessert Recipes contain no more than: • 500mg sodium per main meal or dessert• 200mg sodium per side dish Recipes contain at least 250mg calcium per serve Recipes contain 4.5mg (or more) iron per serve Serves of vegies per serve gluten free dairy free Contains no ingredients that usually contain gluten or dairy, but always check the ingredients you are using. vegetarian Suitable for lacto-ovo…

GLUTEN-FREE INGREDIENTS amaranth anti-caking agents arrowroot baby rice cereals balsamic vinegar buckwheat caramel* corn corn breakfast cereals dextrose* fructose* glucose* (including solids and syrup) maltitol maltodextrin* millet plain popcorn plain rice crackers/ rice cakes polenta potato flour quinoa red wine vinegar rice rice bran rice breakfast cereals rice flour rice noodles sago sorbitol* sorghum soy flour tapioca vegetable gums white vinegar white wine vinegar wild rice * Gluten is not detectable in these ingredients (due to processing), even if derived from wheat AVOID THESE PRODUCTS CONTAINING GLUTEN barley, barley flakes, barley flour bran, cereal, cornflour made from wheat, flour, some types of hydrolysed vegetable protein, starch, hydrolysed plant protein (often found in stock cubes), modified food starch bulgar, couscous, durum, enriched wheat flour, semolina, spelt, wheat bran, wheat flour, wheatgerm,…

Have your say or a share a snapshot of your HFG creations and you could win a GEFU Spiralfix! The Spiralfix has four different settings to spiralise in 3mm, 6mm or 12mm julienne spirals! It’s perfect for vegie spaghetti and creative salads. * Congratulations to this month’s winner — J Taylor of NSW — who’s won a Sunbeam GoLunch Food Warmer valued at $49.50! Have your say at healthyfoodguide.com.au , or send us a letter at Locked Bag 5555, St Leonards NSW 1590…

Q Is coconut oil better for me than other oils? —Hennie Lawrence, via email Coconut oil attracts a lot of attention for its health-benefit claims. However, many of these claims represent marketing forging ahead of science. Being an oil, coconut oil naturally contains no sugar. But keep in mind, the same can be said for all vegetable oils. You will only find sugar in oil when it’s specifically added as part of a recipe. Another popular myth is that coconut oil is lower in kilojoules than other cooking oils. In reality, the difference in kilojoules is insignificant. (For more facts on fat and sugar, see table below.) Coconut oil is very high in saturated fat, at around 90 per cent. Advocates claim that the type of saturated fat in coconut…

1 Kellogg’s Special K Whole Grain Clusters (Flame Raisin & Red Apple) Boasts 35 per cent less fat than other granolas. Per 45g serve: 710kJ (170cal), 8.4g sugar, 4.9g fibre 2 Sanitarium Gluten Free Weet-Bix At last! Everyone can enjoy this allergy-friendly variety of a brekkie favourite. Per 30g serve: 474kJ (113cal), 0.7g sugar, 2g fibre 3 Goodness Superfoods Digestive 1st Get half your daily fibre needs in one serve. Per 50g serve: 690kJ (165cal), 12g sugar, 15.9g fibre 4 Be Natural Cashew, Almond, Hazelnut & Cocount A delicious fruit-free cereal that’s low in added sugars. Per 35g serve: 610kJ (146cal), 4.2g sugar, 6g fibre 5 Carman’s Gourmet Porridge Sachets (Fruit & Seed) Perfectly portioned for a satisfying start to the day. Per 40g serve: 636kJ (152cal), 5.7g sugar, 3.4g…

Best sweet snack finalists Goodness Superfoods Better for U! Cereal Bars Wild Berries & Yoghurt One wholegrain bar provides a quarter of your daily fibre needs to help you feel full for longer. The Chia Co. Chia Pod Dark Cacao Dip into this rich snack that’s bursting with hunger-busting protein and fibre, thanks to nutrient-rich chia seeds. Be Natural Dark Chocolate Mini Bites Berry Blend These individually wrapped, bite-sized chocolate treats will satisfy your sweet tooth for only 240kJ (58cal). Yum! Macro Snack Bite Apricots, Almonds & Quinoa With under 400kJ (96cal) and over 3g of fibre, these fruity balls are a handy snack when you’re on the run. TIP Choose snacks with more than 3g of fibre per serve Best flavoured yoghurt finalists Yoplait Formé No Fat and No…

If you’re wondering which foods are the most filling, we’ve found the answers. Scientists at The University of Sydney, developed a handy ‘satiety index’ of 38 common foods. Using white bread as a baseline (at 100), this scale ranks foods in order of their ability to satisfy hunger, and the results will surprise you. Some foods, such as croissants and cakes, are half as satisfying as white bread, whereas boiled potatoes are three times more satisfying. THE SATIETY INDEX See how everyday foods stack up, from the most satisfying to the least.…

Enjoy food that makes you feel good from the inside like our light, vegie-packed pizzas; quick and easy chicken dinners; and fruity, low-kilojoule sweet treats! 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 recipe has a complete nutrition analysis for your benefit. The table on p95 helps you determine how each recipe…

Veal schnitzel with roast veg wedges Serves 4 Cost per serve $5.10 Time to make 30 min diabetes friendly dairy free 3 large (about 400g) beetroots, trimmed, peeled, cut into wedges 500g sweet potato, peeled, cut into wedges 2 large carrots, peeled, cut into thick lengths ¼ cup plain flour (see Cook’s tip) 1 egg ¾ cup quinoa flakes 2 tablespoons chopped herbs (such as chives and parsley) 2 teaspoons lemon zest 4 x 125g lean veal schnitzels 1 tablespoon olive oil 4 cups mixed salad leaves, to serve Lemon wedges, to serve 1 Preheat oven to 180°C. Line a large baking tray with baking paper. Place beetroot and sweet potato wedges on tray with carrots and spray with olive oil. Bake vegies for 25–30 minutes, or until tender and…

Lemon, date & coconut bliss balls Take tea with a fruity treat for just 30 cents a pop! Makes 26 bliss balls Cost per ball $0.30 Time to make 15 min plus 30 min chilling gluten free dairy free ½ cup pitted dried dates 2 cups almond meal 1 cup desiccated coconut, plus extra ¼ cup 1 teaspoon vanilla extract Zest and juice of half a lemon 2 tablespoons maple syrup or honey 1 Line a large baking tray with baking paper. Place dates in a small heatproof bowl, cover with boiling water and leave to soften for 2 minutes, then drain. 2 Blitz dates in a food processor with remaining ingredients (except extra coconut) for 2–3 minutes, or until mixture starts to form a fine crumb that holds its…

Smoked chicken, cranberry & pumpkin salad Meet your daily vegie quota with this fresh & fast salad Serves 4 Cost per serve $5.40 Time to make 30 min gluten free dairy free diabetes friendly 700g pumpkin, peeled, diced into 2cm cubes 320g smoked skinless chicken breast, sliced ¼ cup dried cranberries 4 cups cos lettuce, shredded 3 medium carrots, julienned 2 celery stalks, roughly sliced 1 small red onion, finely sliced 1 x 400g can no-added-salt chickpeas, rinsed, drained 6 tablespoons balsamic vinegar 3 tablespoons hulled tahini 1 Preheat oven to 180°C. Line a large baking tray with a sheet of baking paper. Place pumpkin on tray, spray lightly with olive oil and season with cracked black pepper; roast for 20 minutes, or until tender and golden. 2 Place remaining…

Eat hearty and lose weight! " Hungry all the time? Research tells us protein and fibre are key to lasting satiety (see p36). Our low-kJ meal plan provides the perfect balance of foods to keep you feeling full all day. Tuck in to our combo of protein-rich breakfasts and snacks plus fibre-filled lunches and dinners to help you reach your weight-loss goals, just in time for summer. So enjoy! " Learn more about your individual nutrition needs on p95. MONDAY Breakfast • Banana–berry muesli ½ cup untoasted fruit & nut muesli topped with ½ cup milk, 1 small sliced banana, ½ cup berries & 2 tbs Greek-style yoghurt (1600kJ/380cal total) Lunch • Smoked salmon & asparagus frittata (p68) (1400kJ/330cal total) Dinner • Bean burger with grilled eggplant & hoummos (p54)…

NOW IN SEASON! PEAS, p20 Food Standards Australia New Zealand (FSANZ). 2010. NUTTAB Online Searchable Database. Available at www.foodstandards.gov.au Accessed June 2015. Grains & Legumes Nutrition Council (GLNC). 2015. Peas. Available at www.glnc.org.au Accessed June 2015. National Heart Foundation of Australia. 2015. In Season: Fresh Peas. Available at www.heartfoundation.org.au Accessed June 2015. Saxelby, C. 2012. Complete Food and Nutrition Companion: The Ultimate A–Z Guide. Hardie Grant Books (Australia). Stanton, R. 2007. Rosemary Stanton’s Complete Book of Food and Nutrition. Simon & Schuster Ltd (Australia). LABEL DETECTIVE: THE TRUTH ABOUT FOOD LABELS, p25 Fabiansson, SU. 2006. Precision in nutrition information declarations on food labels in Australia. Asia Pac J Clin Nutr. 15 (4): 451–458. Food Standards Australia New Zealand (FSANZ). 2011. Nutrition Panel Calculator Explanatory Notes. Available at www.foodstandards.gov.au…

Living with an allergy or intolerance to gluten can be tough. And while the growing range of gluten-free foods on supermarket shelves has made it a little easier, it still remains that cooking your own meals is the trustworthy, economical and healthy thing to do. In this booklet you will find our all-time favourite gluten-free recipes — from quick and simple weeknight meals through to delicious weekend treats. What makes these recipes different, and better for you, is that every recipe meets our nutrition criteria. They’re all low in the unhealthy things like saturated fat, salt and sugar, and high in fibre and other essential nutrients. Every meal is dietitian-approved and nutritionally balanced to help you eat well, and maintain a healthy weight. So, we hope you find plenty of…

Makes 10 balls Cost per ball $0.35 Time to make 20 min plus 2 hours chilling gluten free dairy free ¹/ ³ cup pitted prunes, finely chopped ½ cup Medjool dates, finely chopped ¹/ ³ cup dried figs, finely chopped ¹/ ³ cup almonds, finely chopped ¹/ ³ cup dried apricots, finely chopped 1 Combine all ingredients in a bowl and mix well. (To form a finer mixture, blend ingredients in a food processor.) 2 Wet hands and form mixture into 10 balls, squeezing tightly so each ball holds its shape. 3 Place balls in fridge to chill for 2 hours, or overnight.…

Recipes contain no more than: • 1700kJ per main meal• 1000kJ per dessert• 600kJ per side dish• 200kJ per 250ml fluid Recipes contain at least: • 20g protein per main meal• 5g protein per side dish or dessert Recipes contain no more than: • 10g fat per main meal• 4.5g fat per dessert• 3g fat per side dish• 3.5g fat per 250ml fluid Recipes contain at least: • 6g fibre per main meal• 3g fibre per side dish or dessert Recipes contain no more than: • 500mg sodium per main meal or dessert• 200mg sodium per side dish Recipes contain at least 250mg calcium per serve Recipes contain 4.5mg (or more) iron per serve Serves of vegies per serve gluten free dairy free Contains no ingredients that usually contain gluten or dairy, but always check the ingredients you are using. vegetarian Suitable for lacto-ovo-vegetarians.…