Innholdsfortegnelse for March 2017 i Healthy Food Guide

How much do you spend on a weekly shop? Are you a bargain hunter or do you like to splurge on a few luxuries? I have to admit I used to give in to the latter, but after recently becoming a first homeowner, the way I approach shopping for groceries has changed. Canned beans and frozen peas have replaced salmon fillets and fancy herbs, and eggs are always a staple! But I don’t feel deprived, in fact, I’m eating better than ever before! Many believe that healthy eating is expensive, but we prove otherwise in this issue. If you’re sick of spending hundreds at the supermarket only to see a bare fridge after just a couple of days, turn to our cover story on p28 to learn how to shop…

Write in or share a snapshot of your HFG creation and you could win a Beefeater BBQ accessory pack. Fire up a gourmet BBQ with an enamel baking dish, digital thermometer, pizza stone set, 3-piece tool set and poultry roaster with integrated vegetable tray. * This month’s winner – Gillian Fury from NSW – has won a Maxwell & Williams prize pack worth $359.65! Have your say at healthyfoodguide.com.au  and click WIN, or send to Locked Bag 5555, St Leonards NSW 1590…

Busy Mum’s Cookbook ($55; Penguin Random House) Find foolproof and healthy family meals in Annabel Karmel’s new cookbook. It’s packed with delicious and creative 20-minute meals, pantry dinners, easy lunches and simple ideas for entertaining guests. Your Food ($28.95; Custom Publishing) Hungry for information? Malcolm McGuire’s exposé on where our food comes from and how it is produced makes compelling reading. Leaf through descriptions of every major food item available in Australia. The Wholefood Pantry ($39.99; Kyle Books) Illustrated throughout with beautiful photography, this book is your essential guide to stocking up your kitchen with everything homemade and wholesome. Amber Rose has exciting recipes for stocks, sauces and more.…

1 The most common variety in Australia is the ‘Wonderful’. The seeds are pinky-red, sweet and wonderfully juicy. Yum! 2 Half a cup of pomegranate seeds contain 25 per cent of your daily vitamin C needs and is also a good source of antioxidants. 3 To open a pomegranate as mess-free as possible, cut in half and place in a bowl of water with the seeds facing up. Coax out the seeds with your hands, letting them sink to the bottom while the white flesh floats to the top. 4 Turn your everyday salad into an impressive centrepiece by sprinkling over half a cup of pomegranate seeds. It adds sweetness plus 5.5g of fibre! 5 Store these beauties in a cool, dry place away from sunlight. Seeds keep in the…

With so many dazzling claims about coconut oil, is there any science to back this coco-craze? Here are five things you need to know before you pour it on. 1 In the past, coconut oil was extracted from copra (dried coconut flesh) and sold in a solid block in the chilled section of supermarkets. Most of us will remember using it to make chocolate crackles! What you see today in the health food aisle is slightly different. This is usually made from fresh coconut (not dried), and uses a gentler, cold-pressed extraction procedure that is supposedly less damaging to our health. 2 There are no nutrients or natural ‘goodies’ in coconut oil, unlike other oils. For instance, extra virgin olive oil contains green chlorophyll and protective polyphenol antioxidants, and flaxseed…

SunRice Brown Rice ($3.20/1kg) Regular brown rice is a third of the price of microwave pouches and adds fibre to your diet. Freeze leftover cooled rice in portioned zip-lock bags. Simply reheat in boiling water for 1–2 minutes. Ardmona Rich & Thick Basil & Garlic Chopped Tomatoes ($1.80/410g can) With the addition of herbs, garlic and tomato paste, these chopped tomatoes double as a flavoursome pasta sauce. And it also means you won’t be throwing out any wilted bunches of herbs. Coles Australian Free Range Eggs ($4.60/12 eggs) One of the best fast foods around! And so versatile, too. You can boil, poach or scramble them, or make a hearty omelette or frittata with them. Plus, eggs are packed with protein, vitamins and minerals. So get cracking! Woolworths Select No…

We all know how important it is to eat our five daily serves of vegies. But what about nuts? Aussies are being urged to go nuts during all of March and munch on a handful of nuts a day as part of the Nuts for Life #nuts30days30ways challenge. Not only do they taste great, but nuts also crack open loads of health benefits. Studies from around the world have found that munching on a 30g handful a day cuts your risk of diabetes, heart disease and cancer. And if you’re trying to cut back on meat, nuts are a great source of hunger-busting, plant-based protein. Learn more about the power of nuts in our vegetarian feature on p42.…

1 plant Know -based your proteins We know what you’re thinking … what about protein? “The biggest myth about vegetarian diets is that you can’t get enough protein,” says Radd. “In Australia, we eat plenty of protein — too much even. But a diet that includes a variety of plant foods, including legumes, nuts and seeds, makes it easy to get enough protein, but not too much.” Plant-based proteins tend to have a better nutrient package than animal proteins. Plant protein is packed with fibre, healthy fats, vitamins and antioxidants. Here’s how to get your protein fix. * SOY MILK, TOFU & SOY MINCE are made from the humble soy bean. Silken tofu can be used to make sauces and dips, while the firm variety is perfect for stir-fries, grills…

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 p94 helps you determine how each recipe works as part of your daily nutrition and energy needs. Our food writers work with qualified dietitians to develop these recipes for maximum health benefits.…

Chicken Caesar salad Serves 1 Cost per serve $5.15 Time to make 15 min ½ cup broccoli florets 5 asparagus spears 1 slice wholegrain sourdough 2 cups baby cos lettuce 100g cooked chicken breast, shredded 1 tablespoon store-bought Caesar dressing 1 soft-boiled egg, quartered (see Cook’s tip) 1 anchovy fillet (optional) 1 tablespoon grated parmesan 1 Steam or microwave broccoli and asparagus for 90 seconds, or until tender. Run under cold water to cool. Toast sourdough and break into small chunks. 2 Place asparagus, broccoli, lettuce and chicken in a bowl. Add dressing and sourdough chunks and toss to combine. 3 Transfer the salad to a serving plate, and top with egg quarters and chopped anchovy, if using. Season with black pepper and serve topped with parmesan. Cook’s tip To…

Green supreme kiwi fruit crush Serves 1 Cost per serve $3.80 Time to make 5 min gluten free dairy free diabetes friendly 1 large kiwi fruit, peeled, chopped 25g baby spinach ¼ small avocado 2 teaspoons ground linseeds 2 teaspoons grated fresh ginger Large handful mint leaves 1 cup coconut water Handful ice cubes 1 Place all the ingredients in a blender and blitz on high until smooth, thick and creamy. Pour into a glass and serve. Purple berry & beet juice Serves 1 Cost per serve $1.90 Time to make 5 min gluten free diabetes friendly ¾ cup frozen raspberries 1 small beetroot, peeled, grated 1 orange, peeled, chopped 1 cup reduced-fat milk or unsweetened almond milk 1 tablespoon chia seeds ½ teaspoon cinnamon 1 teaspoon maple syrup 1…

Each day’s menu gives you… " Reap the health rewards of a delicious plant-based diet! "Brooke Longfield, HFG editor • 6300kJ (about 1500cal) for gradual weight loss • 35g fibre to keep you feeling full all day long • 100 per cent of your daily calcium and iron needs • 5 serves veg so you get a variety of antioxidants • 2 serves fruit that will boost your fibre and vitamin intake MONDAY Breakfast • Mango macadamia sunshine smoothie (p86) • 10 almonds (1600kJ/380cal total) Lunch • Tomato & feta toast 2 slices soy–linseed toast topped with 2 tbs hoummos, 1 sliced tomato, 1 cup baby spinach & 40g feta, drizzled with balsamic vinegar (1700kJ/410cal total) Dinner • Spice-roasted cauliflower, quinoa & pepita pilaf (p58) (1600kJ/380cal total) Snacks •…

Hello aloe! Lifestream Aloe Vera Juice is 99.7% premium aloe. It soothes the intestines and stomach lining, supports the immune system and helps maintain intestinal bacteria health. Go to lifestream.co.nz Crunch into corn Don’t confuse Corn Thins with rice cakes. Being made primarily of corn, Corn Thins taste delicious – like popcorn squished into a crispbread, making them a great snack idea. Visit cornthins.com Wrap it up Mission Low GI Wraps are a source of protein, good source of fibre and contain no preservative 282. This low-GI variety has the same great taste and texture that Mission products are known for. Skinny dipping Chobani Mezé Dips are now available in six delicious flavours. With less than 565kJ (135cal) per tub, you can enjoy one of these yoghurt-based, protein-packed dips as…

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. 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’. 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. 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…

You actually have more control over ageing than you think Telomeres are one of today’s hottest topics in science. Top researchers are connecting telomeres to ageing, health and even longevity. Their claims make for great headlines, but it’s a controversial topic. So, let’s look at the facts. What exactly are telomeres? They’re the caps at the end of each strand of DNA which act as protection for our chromosomes. Think of them like the plastic tips at the end of shoelaces. But as we age, the telomeres become shorter and contain less coating. With the protective cap being compromised, the DNA strands become damaged. It’s just like how your shoelace can become frayed when it loses the plastic tip at the end. Each time a cell divides, the telomeres shorten.…

It mightn’t be the most glamorous vegetable around, but cabbage is one of the oldest and is so versatile — use it in salads, soups and curries. And now, cabbages are enjoying the spotlight due to the growing fermented vegie trend. THE COLOURFUL CABBAGE PATCH Red cabbage The vibrant leaves are a great source of vitamin C — one cup contains your whole day’s needs. Green cabbage Be careful not to overcook green cabbage — it will fill the kitchen with a pungent sulphuric smell. Chinese cabbage Also called a wombok, this elongated variety is perfect for Asian salads and stir-fries. Savoy cabbage It stands apart due to its wrinkly leaves and works well in traditional dishes like braised cabbage soup. 3 ways with cabbage 1 Smoky beef & slaw…

Avoid mindless munching by checking the serving size It’s 3pm and the afternoon energy slump has hit you. You reach for a packet of crackers to tide you over until dinner, but you can’t seem to stop at just a few. Why is that? Because not all crackers are created equal. So, let’s get to the crunch. Here are four easy ways to help you pick a healthier and more satisfying cracker that passes our checklist. 1 FIND THAT FIBRE The first thing you’ll want to do when reading the nutrition information panel is to find out how much fibre is in your cracker. Aim for 5g of hunger-busting fibre per 100g to help keep your bowels ‘regular’ and to stabilise your blood sugar levels. 2 REACH FOR WHOLE GRAINS…

We are quick to blame our hormones when we’re feeling out of sorts. But are they the cause? We look at how hormones affect your health, what you can do about it, and whether eating the right food can fix your mood. Hello hormones Every minute of every day, your body is busy making a host of hormones. These control body processes including hunger, growth, mood, stress and reproduction. Hormones are produced by a collection of glands called the endocrine system. These glands include the thyroid, adrenal and pituitary glands, the pancreas, ovaries (in women) and testes (in men). DID YOU KNOW… The blue light emitted by TVs & phones slows melatonin production of your sleep hormone, . TOP 6 HORMONES explained! 1 The SLEEP hormone: melatonin You need this…

IRON Important for making red blood cells and haemoglobin — low iron levels can result in fatigue and low immunity. Recommended daily intake 8mg for men and for women over 50 years; 18mg for younger women. Top vegetarian sources Eggs, beans, lentils, nuts, seeds, fortified cereals and dark green leafy veg. CALCIUM Important for building and maintaining strong bones and healthy teeth. Recommended daily intake 1000mg for women up to 50 years and men up to 70 years; 1300mg for women over 50 years and men over 70 years. Top vegetarian sources Dairy products such as milk, cheese and yoghurt (three serves of dairy a day is recommended to help meet our needs). Other sources include fortified soy products and dairy alternatives, tofu, tahini, nuts and seeds. VITAMIN B12 Important…

Chilli tofu & noodle lettuce wraps Serves 4 Cost per serve $3.50 Time to make 25 min dairy free vegetarian diabetes friendly 2 tablespoons cornflour ½ teaspoon dried chilli flakes 350g firm tofu, drained, cut into 1.5cm cubes ¼ red cabbage, trimmed, shredded 2 large carrots, grated 150g snow peas, trimmed, thinly sliced 1½ tablespoons lime juice 1 long red chilli, seeded, finely chopped 1 tablespoon reduced-salt soy sauce 1 teaspoon caster sugar 100g brown rice vermicelli noodles 1 tablespoon olive oil 8 large iceberg lettuce leaves 1 Combine cornflour and chilli flakes in a large zip-lock bag. Add tofu, seal bag and toss to coat. Remove tofu and set aside. 2 Toss together cabbage, carrot and snow peas in a large bowl. Combine lime juice, chilli, sugar and soy…

MONDAY Free-form individual tomato & ricotta lasagne Serves 4 Cost per serve $4.65 Time to make 30 min diabetes friendly vegetarian 4 fresh lasagne sheets, each cut into 6 squares 400g baby truss tomatoes, left on vine, cut into threes 300g baby spinach 1 cup fresh reduced-fat ricotta ¼ cup basil pesto 2 tablespoons pine nuts, toasted 2 tablespoons shaved parmesan 4 cups mixed leaves, to serve 1 Cook lasagne sheets in a pot of boiling water for 5 minutes, or until al dente. Drain; then cover with warm water so the sheets don’t stick together. 2 Meanwhile, spray a large non-stick frying pan with olive oil and set over medium heat. Add half the baby tomatoes and cook for 1–2 minutes, or until just softened. Remove and set aside.…

Individual freezer pizzas Makes 8 small pizzas + sauce Cost per serve $1.45, plus additional toppings Time to make 40 min, plus 45–50 min proving time Pizza sauce 1 tablespoon olive oil 1 large onion, chopped 2 celery stalks, chopped 3 garlic cloves, crushed 1 x 400g can no-added-salt chopped tomatoes 1 medium carrot, finely chopped 1 bay leaf ¼ cup chopped basil leaves 1 teaspoon dried oregano 1 tablespoon chopped flat-leaf parsley ½ cup reduced-salt vegetable stock Nutrition TIP Fresh & dried herbs add loads of salt-free flavour Pizza base 1 tablespoon dried yeast ½ teaspoon sugar 1 cup tepid water 3 cups plain flour 1 teaspoon salt 1 tablespoon olive oil 1 To make pizza sauce, heat olive oil in a large saucepan over medium heat. Sauté onion,…

BEHIND THE HEADLINES: EAT YOUR WAY TO A LONGER LIFE, p14 Rafie et al. 2016. Dietary patterns, food groups and telomere length: a systematic review of current studies. Eur J Clin Nutr. doi:10.1038/ejcn.2016.14. 5 SURPRISING TRUTHS ABOUT COCONUT OIL, p23 Cox et al. 1998. Effects of dietary coconut oil, butter and safflower oil on plasma lipids, lipoproteins and lathosterol levels. Eur J Clin Nutr. 52(9):650–4. Eyres et al. 2016. Coconut oil consumption and cardiovascular risk factors in humans. Nutr Rev. 74(4): 267–80. McMillan, J. 2014. Coconut oil: fab or fad? Dr Joanna, 29 April 2014. Available at www.drjoanna.com.au Accessed January 2017. Yates, L. 2014. Nutting out the fat facts. Medical Observer, 15 April 2014. Available at www.medicalobserver.com.au Accessed January 2017. Zong et al. 2016. Intake of individual saturated…

It’s a hit! I love your ‘News bites’ section as it quickly keeps me up-to-date with the latest interesting facts and simple solutions to a healthier me. The tennis story (Feb, 2017) was just the incentive that I needed to get back into my much-beloved sport. Tara Raupach, QLD SIP SMART The ‘How your drinks stack up’ article (Feb, 2017) was a fantastic pictorial view of an average daily fluid intake. Being so focused on foods, it’s easy to forget these sources of kilojoules! Amy Rush, WA Australian Healthy Food Guide @hfgaustralia #cookwithhfg hfgaustralia @HFGAustralia…

Q I have a salicylate intolerance so I can’t use most spices. How can I add more flavour to my meals? Salicylates are natural chemicals present in food and everyone’s threshold for detoxifying them is different. Foods high in salicylates include herbs and spices, vegetables, fruit, juices, nuts, honey, coffee and wine. Generally, the more flavoursome the food, the higher the natural salicylate content. When you are salicylate sensitive, your tolerance threshold is low, leading to reactions like headaches, asthma, gut irritation and hives. The best way to keep these symptoms at bay is to minimise how often you eat foods rich in natural salicylates and watch the quantity of your portions. Importantly, your body becomes more sensitive, which is why experimenting with herbs and spices can be a…

Find 150 plant-based recipes in Sue Radd’s new cookbook, Food as Medicine: Cooking for Your Best Health. From good bookstores ($55, Signs Publishing). My grandmother inspired my love of food. As a child in Croatia, I spent my days either in her kitchen or garden. She made everything from scratch and always said ‘what you make at home is always better than what you buy at the shops’. She was ahead of her time, and stopped using lard and dripping well before everyone else did. I was brought up with a reverence for quality produce. Growing up in the Mediterranean, fruit was highly esteemed — a luxury that was served at the end of a meal. Breakfast sets the foundation for how I eat for the rest of the day.…

The big chill Australia’s Own Organic Unsweetened Almond Milk ($3.99 per 1L) is a refreshing nutty, dairy-free alternative to cow’s milk, found in the chilled section of supermarkets. Per 250ml: 168kJ (40cal), 1.5g protein, 3.3g fat, 0.3g sugar Bites of energy Made from 100 per cent nut butter, Bounce Bites Cacao Peanut Crunch ($6.95) are a yummy and healthy way to beat the 3pm munchies. Per 30g: 534kJ (128cal), 4.6g protein, 7g sugar, 2.6g fibre Pasta plus Gluten-free San Remo Pulse Pasta ($3.99 per 250g) is made using flour milled from beans, peas, lentils and chickpeas, which gives you a satisfying protein hit. Per 125g serve: 1740kJ (416cal), 28.8g protein, 16.9g fibre, 15mg sodium Wholefood hit Available in three delicious flavours, Tasti Smooshed Wholefood Balls ($3 per 6 balls) will…

Balsamic chicken with warm lentil salad Marinate 500g chicken breast in 2 tbs balsamic vinegar, 2 tsp garlic & 1 tsp cumin seeds. Cook chicken in a frypan for 2 mins each side. Add 75g chopped cherry tomatoes to pan for 3 mins. Combine 3 cups steamed veg with ½ chopped red onion,1 x 400g can lentils, ¹/ ³ cup parsley & juice of 1 lemon in a bowl. Top with grilled chicken & tomatoes. Roasted pumpkin & pea risotto Peel & chop 500g pumpkin into chunks; roast for 20 mins. Heat 2 cups reduced-salt vegie stock with 2 cups water in a pan. Sauté 1 chopped onion in olive oil for 5 min. Add 1½ cups aborio rice; stir well. Add ½ cup hot stock to rice; stir until…

Studies prove that plant foods are your most powerful ally against chronic diseases If you’ve been thinking about cutting back on meat, you’re not alone. Last year, Aussies googled the term ‘vegan’ more than any other country in the world. But if you’ve grown up on meat and three veg, it can be tricky knowing where to start. We want to show you that adopting a vegetarian diet can be an easy and delicious option. If you’re not ready to commit fully, you could try a ‘flexitarian’ approach, and start by replacing some meat meals with vego dishes. No matter what journey you take to better health, here’s what you need to know about the power of plants. Why what you eat matters … The healthiest diets in the world…

'Mending your relationship with food starts by using positive language’ I have a vivid memory of being caught, at about seven years old, spoon-in-hand, eating from a giant tub of Neapolitan ice cream. I remember the feelings of shame and guilt — feelings I’m sure I wouldn’t have felt had I been caught with my hand in the fruit bowl. Decades later, ice cream still feels like a ‘naughty’ food to me. As we grow up, we are programmed by the world around us to use powerful language — ‘bad’, ‘naughty’, ‘addictive’ — to describe a range of food we eat. As a dietitian, I know many people struggle to make peace with eating certain foods because these seemingly harmless words get transferred into a judgement on themselves — ‘I’m…

Chipotle chicken & quinoa burrito bowl Serves 4 Cost per serve $4.50 Time to make 50 min gluten free diabetes friendly 1 tablespoon lime juice 1 teaspoon chipotle tabasco sauce 2 teaspoons olive oil 2 chicken breast fillets (500g), fat trimmed, halved horizontally ¾ cup (150g) quinoa, rinsed, drained 1 large zucchini, grated 2 tablespoons chopped coriander leaves, plus extra leaves, to garnish 2 corn cobs, husks and silks removed 120g mixed salad leaves 2 large vine-ripened tomatoes, diced ¹/ ³ cup reduced-fat plain yoghurt, to serve 1 Combine lime, chipotle and olive oil in a shallow glass or ceramic dish. Add the chicken and turn to coat well. Cover and place in the fridge to marinate for at least 30 minutes. 2 Place quinoa and 1½ cups of water…

Plain rice cakes don’t offer much satisfaction, but when you add these tasty, healthy toppings you transform that simple cracker into a satisfying snack for any time of day. If you’re snacking on the run, pack the rice cake and fillings separately and assemble when you are ready to eat. One topped cracker is the ideal size for a between-meal snack, so next time you’re feeling peckish, try one of these delicious combos. Almond butter, strawberries & coconut flakes gluten free dairy free vegetarian ½ tablespoon almond butter 2–3 strawberries, hulled and sliced 1 teaspoon coconut flakes 1 Spread the almond butter on the rice cake, top with the strawberries and scatter over the coconut flakes. Peanut butter, banana & cinnamon gluten free dairy free vegetarian ½ tablespoon peanut butter…

Berry swirl yoghurt pops Makes 10 x 100ml popsicles Cost per serve $0.65 Time to make 15 min, plus overnight freezing 500g reduced-fat Greek-style yoghurt 1 teaspoon vanilla essence ¹/ ³ cup icing sugar 300g frozen mixed berries, thawed 1 Blend the yoghurt, vanilla and half of the icing sugar in a blender or food processor until well combined. Transfer the mixture to a jug. 2 Add frozen berries and remaining icing sugar to blender or food processor. Pour in 1 cup of the vanilla yoghurt mixture and process until smooth and combined. 3 One-third fill popsicle moulds with the vanilla yoghurt mixture, then top up with berry mixture. 4 Run a skewer through each mould to create a swirled effect. 5 Place in freezer for 1 hour, then insert…