Innholdsfortegnelse for May 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…

Q My toddler loves eating homemade chia puddings for breakfast. Is it okay to offer the same thing every day? Chloe O, via email Firstly, good to hear your tot loves eating brekkie! Chia seeds are packed with protein and brain-healthy omega-3 fats, which are great for filling hungry tummies and fuelling their concentration. The plump texture of soaked chia seeds is also unique, which supports speech development and stimulates their senses. Wanting to eat the same thing for breakfast every day is a common behaviour in toddlers. Remember, you decide what to offer and how to expand their repertoire; children choose how much they will eat. To boost your toddler’s calcium intake for strong bones, and to reduce their intake of unhealthy saturated fat, soak the chia seeds in…

1 Take time to sit down We live in a world where we are always rushing. Force yourself to stop, sit down and devote 15 to 20 minutes to eating, so that it becomes a relaxing, pleasurable experience. Don’t eat with your hands (like a burger) but use a plate, fork and knife. Eat slowly, putting down the cutlery between mouthfuls. 2 Don’t be distracted Put the mobile out of sight, walk away from your desk and switch off all electronic devices within earshot. This forces you to focus your full attention on what you’re eating. Also, be careful not to fall into the habit of eating when you’re driving or at the movies. This only sets the scene for mindless or distracted eating later on. 3 Appreciate every bite…

Fare for little tums There’s a new range of fresh, ready-meals for kids by Little Bud ($5.99 per meal) — low in salt and packed with goodness. Per 200g serve (Rockin’ Moroccan Lamb): 983kJ (235cal), 14.4g protein, 3.9g fibre, 82mg sodium Loopy for lupin The Lupin Co. Lupin Flakes ($9.50 per 400g) are gluten free, and full of protein and fibre. Use as a substitute for couscous, a filler in rissoles and falafel, or to fortify your smoothies. Available from thelupinco.com.au Per serve (4 tablespoons): 540kJ (129cal), 16.0g protein, 14.8g fibre, 17mg sodium Egg-ceptional eggs For perfect poached eggs the easy way this Mother’s Day, try Wiltshire Poachies ($6.00 per 20-pack), compostable, non-stick egg-poaching bags. Available from Woolworths and Big W. Light & crunchy Looking for a lighter version of…

Studies have established the link between working long hours and weight gain. All that overtime could be piling on a hefty 15kg, or more, over 10 years. Overtime and shift work not only eat into your leisure time, but they also disrupt your meal breaks, sap motivation to exercise, and can put your sleep routine out of whack. This easily leads to skipped meals, the vending-machine munchies and a drive-through dash. Fast foods may be convenient, but they’re generally laden with unnecessary kilojoules, fat and salt. Then there’s sitting. Did you know Aussies with desk jobs clock up nine hours of sitting time every day? We sit during the commute, at the desk, during meal breaks … then there’s more sitting once we get home. This sends our muscles into…

Choose these healthy fats • Oily fish Choose mackerel, herring, sardines, salmon and tuna for their healthy long-chain omega-3 fats. • Nuts & seeds Aim to eat 30g (a small handful) a day. • Avocado A heart-healthy butter alternative when in season. • Extra virgin olive oil This versatile oil is high in monounsaturated fats. • Nut & seed oils Canola, rice bran, sesame, and other nut and seed oils. Limit these unhealthy fats • Fried foods, pies, hot chips, pastries, biscuits, doughnuts and cakes. • Fatty & processed deli meats (such as ham, bacon, salami). Look for lean cuts of red meat and remove skin from chicken. • Butter Seek out healthier alternatives, such as avocado, tahini or hoummos. • High-fat cheeses Harder cheeses can be especially high in sat fat, so stick to small 40g portions (about…

Oven-baked falafel with tomato salsa Serves 2 (makes 12 small falafel) Cost per serve $3.20 Time to make 40 min vegetarian 1 x 400g can chickpeas, drained, rinsed ½ onion, very finely chopped 1 tablespoon chopped fresh coriander 1 tablespoon chopped fresh mint or parsley 2 garlic cloves, crushed 1 teaspoon ground coriander 1 teaspoon ground cumin 1 tablespoon gram flour (chickpea flour) mixed with 2 tablespoons water 1 tablespoon olive oil Salad leaves, to serve Wholemeal pita breads, to serve Salsa 2 large, ripe tomatoes, skinned ¼ red onion, finely chopped 1 tablespoon finely chopped fresh coriander 1 Preheat the oven to 180°C. Lightly oil a baking sheet. 2 Place the chickpeas in a blender or food processor and process for a few seconds. Add the onion, coriander, mint…

As much as I love food, I also have a soft spot for science. At HFG, we are lucky to have a very talented team of experts on our advisory board who are on the pulse with the latest in the world of nutrition. And one exciting, new discovery is the gut microbiome. If you have never heard of it, take note, because this ecosystem of bacteria and bugs that live in our gut is leading the way for research on our mood, immune system and even why some of us struggle to lose weight. You can learn all about it on p36. Back to food, and if you’ve noticed that coffee runs and morning-tea treats at work are sabotaging your healthy eating habits, you’re not alone. On p46 we…

As a busy mum of five kids, the 5-minute dinners have already been incorporated into our meal plan, and the tips and ideas are what make my life that bit easier. Thank you! Tmeeka Henricks, TAS I loved the article on money-saving specials. I completely agree that cooking from scratch is a lot tastier and cheaper. I always make sure I have the staples in my pantry. Glenda Leverington, WA The money-saving special was absolutely interesting, as I am now able to stretch my money to its full potential. Kylie Mitchell, QLD Saving money and eating healthy is such a hard thing to do, so I loved some of the great ideas in the latest issue. Shopping at our local food markets is not only cheaper and fresher, but it’s…

Earlier this year, news headlines spread fear among us that our humble piece of toast could be upping our risk of cancer. Toasting, baking and roasting are cooking methods we all use regularly, so should we be worried? Acra-what? The story that incited the scary headlines arose from a consumer campaign launched by the UK’s Food Standards Agency. It was all to do with the chemical acrylamide. Acra-what? While it sounds like something produced in a lab, acrylamide is actually a natural by-product of cooked foods, especially starchy foods like bread. That lovely, golden-brown colour your food turns with toasting and roasting is the reaction driving the formation of acrylamide. The darker the colour, the more acrylamide. The new consumer campaign on reducing your exposure to acrylamide is based on…

Browsing through the supermarket, it looks like we’ve all gone loco for coco. And now, there’s a wealth of coco-yoghurt in the dairy cabinet. But is it worth the hype? THE GOOD Not to be confused with coconut-flavoured yoghurt, the real deal is made with coconut milk and live cultures, so it’s free from lactose and dairy, and is vegan-friendly. It has a silky texture, and is lower in sugars (natural and added) than dairy varieties. THE NOT-SO-GOOD It’s expensive, and if you’re concerned about cholesterol or your calcium intake, you may want to think twice. The brands we looked at had more than seven times the saturated fat HFG recommends for a healthy yoghurt, and there was no calcium content on the labels.…

One - pot chicken pilaf Serves 1 Cost per serve $4.90 Time to make 25 min dairy free diabetes friendly ¼ brown onion, finely chopped 2 teaspoons curry paste 125g skinless chicken thigh fillets, diced ¼ cup basmati rice ½ cup reduced-salt chicken stock 125g frozen spinach, thawed 1 cup frozen mixed vegetables, thawed Coriander leaves, to garnish 1 Spray a medium non-stick frying pan with olive oil and set over medium-high heat. Sauté the onion and curry paste for 2 minutes. Add chicken; cook for 2–3 minutes, or until browned. 2 Stir in rice and cook with chicken mixture for 1 minute. 3 Add stock and ²/ ³ cup of water. Bring to the boil, then reduce heat to low; cover and simmer for 10 minutes, or until rice…

Granola bowls with fruit & yoghurt Serves 8 Cost per serve $0.50 Time to make 30 min 2 tablespoons no-added-salt, no-added-sugar smooth peanut butter 3 tablespoons maple syrup 1 tablespoon olive oil 1 teaspoon vanilla essence 2 cups quick-cook oats 1 banana, mashed 1 cup reduced-fat plain yoghurt, to serve 2 cups fresh fruit (such as berries, banana, apple and kiwifruit), to serve 1 Preheat oven to 180°C. Lightly spray 8 holes in a 12-hole muffin tin with oil. 2 Heat peanut butter and maple syrup until melted. Stir through oil and vanilla essence. 3 Mix oats, banana and melted peanut butter mixture in a large bowl until well combined. 4 Press 1 tablespoon of the mixture into each muffin hole, making sure the base is fully covered and there…

ASK THE EXPERT, p14 Dovey et al. 2008. Food neophobia and ‘picky/fussy’ eating in children: A review. Appetite. 50(3): 181–193. Satter E. 2016. Division of Responsibility in Feeding. Available at www.ellynsatterinstitute.org Accessed March 2017. SCIENCE UPDATE: DOES BURNT TOAST GIVE YOU CANCER? p16 American Cancer Society. 2016. Acrylamide and Cancer Risk. Available at www.cancer.org Accessed March 2017. Food Standards Australia New Zealand (FSANZ). 2016. Acrylamide and food. Available at www.foodstandards.gov.au Accessed March 2017. Pelucchi et al. 2015. Dietary acrylamide and cancer risk: An updated meta-analysis. Int J Cancer. 136(12): 2912–22. GUT MICROBES: THE NEW FRONTIER IN WEIGHT LOSS, p36 Breton et al. 2016. Gut commensal E. coli proteins activate host satiety pathways following nutrient-induced bacterial growth. Cell Metabolism. 23(2): 324–334. Menni et al. 2017. Gut microbiome diversity…

Taste of Greece Your magazine is an essential investment for our health, diet and lifestyle, and the April, 2017, issue was a standout. We are interested in the benefits of a Mediterranean diet, so were overjoyed to find Greek recipes with a healthy makeover. We made Spanakopita for guests and now they all intend purchasing HFG for their own homes! Peter Wyatt, ACT Words of wisdom I really liked the article ‘Eat your words’ (March, 2017). I am a big believer in having enjoyable treats as part of a balanced diet, and also am critical of marketing using negative words, such as ‘guilt-free’, ‘clean’ and ‘allowed’. Thanks for the reminder to use positive language. Whitney Atkinson, VIC LET VEGIES SHINE! Great points in ‘5 rewards you’ll…

My dad would say, “If you want something sweet, have some fruit!” My philosophy about food is if it’s colourful, it’s usually pretty healthy. I try to avoid preservatives as much as possible, partially for my own vanity, because my skin is very sensitive and reacts badly to preservatives and wheat. Around the kitchen bench is where I catch up with my kids. I’ll toss them some potatoes to peel and it’s where we have some of the best conversations. And they are also getting involved with the cooking. My mother was never an amazing cook and she basically handed the kitchen over to me when I was about eight or nine. I was really keen to get in there. The best part was, she let me make a mess…

Autumn is a favourite time for mushroom lovers — it’s when the delicate cups are in peak form. With an abundance of varieties, there are endless ways to enjoy ‘shrooms — grilled, baked or in soups, stir-fries and risotto. TREAT THEM WITH CARE How to choose Look for firm, dry, clean mushies. Leave behind the wrinkly ones, as these have seen better days. The fresher ones will keep for longer. Keeping them fresh Mushrooms ‘sweat’ in plastic. If buying pre-packaged mushies, transfer to a brown paper bag before putting them in the fridge. Preparation Don’t wash mushrooms, as they can become water-logged and lose their rich flavour, and peeling is a fiddly time-waster. To prepare them, simply remove any dirt by wiping with a damp cloth or paper towel, and…

Packing school lunches can be stressful, especially when you’re short on time. Packaged snacks are convenient and kids love them, but with a minefield of options to choose from, finding healthy products can feel like you’re panning for gold. Here are some ways to avoid the sugar traps. • BE SNACK WISE Consumer advocacy group CHOICE recently calculated the Health Star Rating for more than 260 kids’ snacks and found just three products scored the top rating of five health stars. This confirms why the Australian Dietary Guidelines say processed snacks are not a necessary part of our kids’ diets for good health, and suggest they be included ‘sometimes’, not ‘every day’. • REAL FRUIT OR TOOTH ACHE? Snacks with claims like ‘made with real fruit’, ‘100% fruit’ and ‘65% fruit juice’…

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.…

MONDAY Garlic prawn tomato & basil , pizza Serves 4 Cost per serve $5.50 Time to make 25 min 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. 2 Spread the pasta sauce evenly over base. Sprinkle with half of the cheese. Combine prawns and basil. 3 Arrange prawns, half of the tomatoes and half of the onion over base. Sprinkle with remaining cheese. Bake for…

Banana, chia & almond cupcakes with honeyed labneh Makes 16 Cost per cupcake $1.20 Hands-on time 20 min, plus overnight chilling Cooking time 30 min gluten free 550g banana flesh (about 5–6 bananas, peeled) 8 eggs 200g caster sugar 1 teaspoon natural vanilla extract 3¾ cups (375g) almond meal 2 tablespoons chia seeds 2 teaspoons baking powder, sifted Edible flowers, to garnish (optional) Honeyed labneh 500g reduced-fat plain yoghurt 1 heaped tablespoon honey ½ teaspoon vanilla bean paste 1 Preheat the oven to 160°C. 2 Blitz the banana flesh, eggs, sugar and vanilla together in a food processor until smooth. 3 Add the almond meal, chia seeds and baking powder to the mixture in the food processor. Pulse gently a few times to just combine the ingredients. 4 Pour the…

Each day’s menu gives you… ‘ Feel energised & satisfied with this tasty menu’Karissa Woolfe, HFG dietitian • about 6300kJ (about 1500cal) for gradual weight loss • 30g fibre to keep you feeling full all day long • 5 serves veg, so you get a variety of antioxidants • 2 serves fruit that will boost your fibre and vitamin intake • 2-3 low-fuss snacks to eat at home or on the go Learn more about your individual nutrition needs on p94. MONDAY Breakfast • Bircher muesli ¹/ ³ cup rolled oats, ¹/ ³ cup reduced-fat plain yoghurt, ¹/ ³ cup milk & ½ grated apple, soaked overnight. To serve, top with ¼ cup raspberries & 2 tsp chopped walnuts (1200kJ/290cal total) Lunch • Tuna & salad sandwich 2 slices…

The naked truth There’s nothing artificial in gluten-free Cobs Naked Corn Chips – just quinoa, chia, sorghum and premium golden corn. They’re made with high oleic sunflower oil, which is low in saturated fats. Out of the deep You can now buy responsibly fished Safcol Tuna in a 185g can for a double-size serving of healthy protein with natural omega oils. From Woolworths and independent supermarkets. Bliss in a packet Gluten-free, vegan-friendly Carman’s Bliss Balls have no added sugar. Jam-packed with wholesome ingredients, they stay fresh in resealable pouches to provide a natural energy boost. Living free Woolworths Free From range is perfect for people living with a food allergy or intolerance. From biscuits and cake mixes to white bread and tortillas, there’s no compromise on taste or quality. Green…

1 Swap hash browns for a side of baked beans at Sunday brekkie and gain an extra 6.8g of fibre! (Smart swaps: Sunday brekkie, p27 ) 2 Research says you can melt away chocolate cravings by visualising yourself walking on a secluded beach… (News bites, p12 ) 3 Enjoy a healthy handful! Nut-eaters tend to weigh less than those who avoid them. (The fat that loves you back, p40 ) 4 Thirsty work! Keep a large water bottle on your desk as a reminder to drink up. (Your guide to eating better at work, p46 ) 5 Made with love! Surprise mum with these high-fibre cupcakes for morning tea. (Bake mum’s day, p86 ) 6 Did you know coconut yoghurt is lower in calcium than…