Innholdsfortegnelse for June 2025 i Healthy Food Guide

Nothing says warmth, comfort and nourishment better than a bowl of hearty soup – it makes cold nights a whole lot more pleasant! Homemade soup is so easy, and the perfect way to incorporate lots of extra vegies into a meal. It's the meal that keeps on giving – follow a few simple rules and it can be quick and nutrient-dense, plus, you can make a big batch to freeze for those gahhhhhh days when there's no time to cook. 1 USE HOMEMADE STOCK Store-bought stocks are often salty and don’t have the depth you can create at home. Or try these shortcuts: ➜ Don’t throw away the water from cooking your vegetables. Freeze it to use as a basic starter stock for whenever you need it. ➜ Use bones…

Pulled pork buns with broccoli slaw and sauerkraut Serves 2 Time to make 10 mins 2 wholegrain buns240g leftover cooked roast pork, shredded2 tablespoon barbecue sauce4 Brussels sprouts, finely sliced1 cup finely sliced broccolini or broccoli (stalks and leaves)2 tablespoons low-fat plain yoghurt2 teaspoons mayonnaise4 teaspoons toasted pumpkin or sesame seeds4 tablespoons sauerkraut Hot sauce, to serve (optional) 1 Halve and toast buns. Combine pork and barbecue sauce and top each bun half with pork. 2 In a bowl, combine Brussels sprouts and broccoli. Add yoghurt and mayonnaise, and mix well to combine. 3 Serve buns topped with seeds, sauerkraut and hot sauce, with slaw on the side. PER SERVE 2260kJ/540calProtein 52gTotal fat 14gSat fat 3g Carbs 47gSugar 14gFibre 9gSodium 830mg Calcium 150mg Iron 5mg Vegan pineapple fried rice with…

MONDAY Smoked salmon, orange and avocado salad Serves 4 ✓ dairy free you’ll need… plus + orange juice, mint+ extra-virgin olive oil+ lemon pepper+ black pepper ¹⁄³ cup orange juice2 teaspoons extra-virgin olive oil2 teaspoons Dijon mustard½ teaspoon lemon pepper (optional)½ teaspoon black pepper1 cos lettuce, torn or sliced2 oranges, peeled, cut into wedges1 avocado, de-stoned, cut into wedges1 bunch fresh mint200g smoked salmon, roughly chopped4 grainy bread rolls 1 In a lidded jar combine juice, oil, mustard, lemon pepper (if using) and pepper. Secure lid and shake until well combined. 2 In a large bowl combine lettuce, oranges, avocado, mint and salmon. Add dressing and toss until well combined. Serve immediately with bread rolls. Variation Prawns would work instead of salmon in this fresh salad. PER SERVE 1700kJ/405calProtein 20gTotal fat 2.6gSat fat 2.6gCarbs…

If you didn't already love bread, here's a new reason to. There's a new breed of flour on the block that could be a game-changer. Made from high-amylose wheat, the flour is packed with prebiotic fibre and resistant starch, which helps support a healthy gut microbiome. Grown naturally in Australia and containing six times the fibre of regular wheat, Wise Wheat® is the result of 20 years‘ research and development in partnership with the CSIRO. Find the fibre-ful white and grainy bread at Woolworths stores with in-store bakeries.…

Guzman y Gomez (GYG) serves up plenty of tasty options, but some menu items can be surprisingly high in kilojoules, saturated fat and sodium. With a few smart swaps, you can enjoy a balanced meal – opt for burrito bowls over burritos, tacos over enchiladas and leaner proteins like chicken. + BURRITO BOWL Burritos come wrapped in a large flour tortilla, which adds refined carbs and kilojoules. Swap A burrito for a burrito bowl with extra vegies, for all the tasty fillings without the extra kilojoules. + LEAN PROTEIN The beef options at GYG tend be higher in saturated fat. Swap Beef for chicken, pork or vegetarian fillings, to reduce saturated fat while still getting a good source of protein. + BROWN RICE Wholegrain brown rice is naturally higher in…

The Conversation, Janet Boseovski PhD and Ashleigh Gallagher PhD This article is republished from The Conversation under a Creative Commons license. Weight loss is one of the most common health and appearance-related goals. Women and teen girls are especially likely to pursue dieting to achieve weight loss goals, even though a great deal of research shows that dieting doesn’t work over the long term. Developmental psychologist Janet Boseovski and social psychologist Ashleigh Gallagher together wrote Beyond Body Positive: A Mother’s Evidence-Based Guide for Helping Girls Build a Healthy Body Image. In the book, they address topics such as the effects of maternal dieting behaviours on daughters’ health and well-being. They provide information on how to build a foundation for healthy body image beginning in girlhood. Culturally defined body ideals Given…

Whether they're fibre-filled, fermented, or powered with probiotics, our recipes will love you as much as you love them. Even our spectacular soups are like a warm hug in a mug! To make life easier, we’ve done the healthy eating hard yards for you! Every main meal contains at least two serves of vegies. 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 95 showing how they fit daily nutritional needs. Our food writers work with qualified dietitians to develop these recipes for maximum health benefits. For more about our recipe badges, see p99. ✓ gluten free dairy free ✓ diabetes friendly ✓ vegetarian…

Quick and easy laksa Serves 4 Time to make 20 mins ✓ dairy free 100g rice vermicelli noodles2 tablespoons red curry or laksa paste270ml can reduced-fat coconut milk1½ cups reduced-salt chicken or vegetable stock16 deveined prawns1 small bunch bok choy, sliced lengthways1 red capsicum, deseeded, sliced 1 carrot, sliced 300g firm tofu, cubed2 cups snow peas, trimmed100g mung bean sprouts, handful reserved for garnish2 limes, 1 juiced, 1 cut into wedges1 red chilli, sliced, to garnish (optional) 1 tablespoon fried shallots, to garnish (optional) Handful fresh coriander, torn, to garnish 1 Prepare vermicelli according to packet directions. Drain and distribute among four serving bowls. 2 Heat a large non-stick pot over medium. Add curry or laksa paste and cook, stirring, for 30 seconds until aromatic. Stir in coconut milk and…

Sterilising jars and bottles ● To sterilise jars or bottles, give them a wash in hot soapy water and a good rinse, then place them upright in a baking dish in a cold oven. Heat the oven to 110°C and, once it has reached temperature, leave the jars in the oven for 10–15 minutes, or until completely dry, then remove carefully. ● For hot packing, pour the hot mixture straight into the hot jars; for cold packing, allow the jars to cool before adding your pickles or preserves. ● To sterilise the lids, place them in a large saucepan of boiling water for 5 minutes, then drain and dry with clean paper towels, or leave them on a wire rack to air dry. Make sure they are completely dry before…

PER SERVE 1830kJ/436cal Protein 12g Total fat 24g Sat fat 7g Carbs 40gSugars 6g Fibre 12g Sodium 380mg Calcium 200mg Iron 2mg Your individual daily nutrition intake will vary depending on age, gender, height, weight and your level of physical activity. We use 8700kJ (2100cal) as the recommended average daily energy intake because this is the figure prescribed by the Australia New Zealand Food Standards Code. While tracking numbers is one way to healthy eating, focus on the quality of the foods you eat, too. Enjoying a wide variety of whole foods will make it easier to meet your daily nutrition needs, as well as balance energy intake. Use our recommended daily nutrition intake as a guide only. For personalised advice, visit dietitiansaustralia.org.au or dietitians.org.nz/ to locate an accredited practising…

Cheesy ham ‘n’ veg loaf Serves 4 Time to make 1 hr 5 mins 1 leek, halved, thinly sliced150g lean leg ham, chopped200g mushrooms, sliced1½ cups grated carrot1½ cups grated pumpkin1 cup frozen corn kernels½ cup frozen peas½ cup dried breadcrumbs4 tablespoons flour½ cup grated reduced-fat cheese2 eggs, lightly beaten 1 Preheat oven to 180°C. Line a 7x10x21cm loaf tin with baking paper, allowing a 3cm overhang at the long ends. 2 Spray a large frying pan with oil and place over a medium-high heat. Cook leek, ham and mushrooms for 5 minutes until softened. Transfer to a large mixing bowl. Add remaining ingredients. Season with pepper and mix well. 3 Spoon mixture into prepared tin and flatten the top with the back of a spoon. Cover with foil and…

Bean, tuna and hummus bowl $AVER Serves 1 Time to make 5 mins 1 pot microwavable rice and quinoa½ cup edamame beans, defrosted1 cup roughly chopped baby spinach leaves1 small can chilli-flavoured tuna2 tablespoons flavoured hummus 1 Combine rice, edamame and spinach and heat in the microwave for 1½ minutes. 2 Add tuna and hummus to serve. Make it gluten free Check tuna is gluten free PER SERVE 2080kJ/496calProtein 49gTotal fat 21gSat fat 5g Carbs 25gSugars 5gFibre 8gSodium 530mgCalcium 250mgIron 5mg…

Flourless chocolate cake ✓ vegetarian Serves 16 Time to make 1 hr 10 mins 1 teaspoon instant coffee powder¼ cup boiling water²⁄³ cup reduced-fat spread100g dark chocolate, chopped ¹⁄³ cup cocoa sifted, plus extra to dust3 eggs, separated, plus2 egg whites, (extra)¾ cup brown sugar2 cups hazelnut meal (ground hazelnuts) ½ cup low-fat plain yoghurt, to serve½ cup mixed berries, to serve 1 Preheat oven to 180°C. Grease a 20cm round spring-form cake tin. Line the base and sides with baking paper. 2 In a heatproof jug, place coffee powder and boiling water and stir gently until coffee dissolves. 3 In a saucepan, place spread, chocolate, cocoa powder and coffee mixture. Heat over low heat, stirring constantly, for 2 minutes, until spread and chocolate are melted. Remove from heat and…

Peanut butter is a staple in many households — packed with flavour and perfect for spreading on toast, swirling into smoothies or pairing with fresh fruit. But it’s important to know what to look for. With the right choice you can make peanut butter a healthy addition to your diet! GO FOR JUST NUTS! The most nutritious peanut butter is made from just one ingredient – peanuts. Some brands add sugar, salt or hydrogenated oils for taste and texture. BOOST YOUR PROTEIN Peanut butter is naturally rich in protein, so it’s satisfying and helps to keep you feeling fuller for longer. A good peanut butter with a high percentage of peanuts should provide around 25g of protein per 100g. Some brands add peanut flour or seeds to boost protein but…