Innholdsfortegnelse for March 2016 i Healthy Food Guide

• Healthy Food Guide (HFG) magazine is your complete guide to healthy eating. • HFG recipes use easy-to-find, affordable ingredients, so you can enjoy healthy meals every day. Cook with HFG, and you’ll always enjoy fresh food that excites your taste buds. • HFG recipe writers develop all our meals in collaboration with qualified dietitians, so you’ll see a nutrition analysis alongside every recipe. All our recipes are in line with Australian Dietary Guidelines. We also test each recipe twice to ensure it works and tastes great! • You can trust our advice. All our health information is supported by solid scientific evidence — we don’t look to media fanfare or celebrity endorsements. • Dietitians review all our stories, and we cite all our references in the magazine and online…

Have your say or share a snapshot of your HFG creation and you could win a GreenPan Wood-Be 2-piece frying pan set! With stylish Bakelite handles, these pans are suitable for all stove tops and will never blister, peel or release toxic fumes. * Congratulations to this month’s winner – Alison Jones from Vic – who has won a collection of Bloomsbury books worth $185. Have your say at healthyfoodguide.com.au , or send us a letter at Locked Bag 5555, St Leonards NSW 1590…

Breakfast Love by David Bez Bez’s first book Salad Love inspired us with its simple, tasty lunches, and now we have a similar smorgasbord of breakfast ideas; each one is perfectly nutritionally balanced. Who knew there was such a variety of morning meals?! ($29.95; Hardie Grant Books) The Taste of Home: In search of the secrets of flavor by Diane Fresquez Author and former journalist, Fresquez, spent a whole year investigating the powerful link between taste, memory and the brain. The results will make you think about food in a totally new way. ($24.99; Nero Books) Low GI Diet: Shopper’s Guide by Jennie Brand-Miller, Kaye Foster Powell and Dr Fiona Atkinson Check the GI values of over 1000 foods in the new edition of this handy pocket guide, so you…

Is it healthier than chocolate? Pure cacao is less processed than milk chocolate which has added sugar and milk to make it creamy and sweet, but many cacao products also have added fat and sugar — so don’t be fooled by cacao’s health halo. Chocolate, in any form, is a treat. Savour a small amount (2 to 3 squares) on special occasions — like Easter! What is it? Cacao, like cocoa, is a product of the cocoa bean. Essentially, cacao and cocoa are the same until they are processed. Beans that are harvested, fermented, chopped, pressed and dried are called cacao and are known as nibs. Cocoa is made in a similar way, except the beans are roasted after harvesting. Raw enthusiasts prefer pure cacao that hasn’t been heated above…

Home-delivered food has come a long way. Now available as balanced, ready-to-eat meals or boxes of fresh produce measured to make your own dinners, the emphasis is all on health. HFG dietitian Brooke Longfield brings home a selection of the best available. Good for singles Eat Fit Food eatfitfood.com.au If you want healthy, minimally processed fresh (not frozen) meals delivered to your door, this is for you. All of their meal plans are nutritionally balanced and approved by in-house dietitians, and are made with quality produce. Choose from individual meals, meal packs or sign up to their six-week program. WE LOVE: The meals resemble what you would make at home, and reheat well. COST: Main meals from $13.50, minimum order of $120. DELIVERY AREAS: Melbourne and Sydney. YouFoodz —…

Our earliest encounters with nutrition often revolved around kilojoules. Thinking back, by the time we were teenagers, women’s magazines and other popular media had bombarded us with the kilojoule/calorie count of our favourite foods until we knew them off by heart — from the kilojoules in a chocolate bar to the kilojoules in a Big Mac. In fact, I remember learning that an apple has 80cal (334kJ) when I was about 12 years old, long before I even had thoughts of a career as a dietitian. And many of us have similar stories. Kilojoules and calories are a common language that most of us understand and often use when talking about food. We get that in order to stay the same weight, we need to eat roughly the same amount…

Serve up some of our healthy entertaining dishes this Easter to your family and friends and impress them at the same time. Pop some gluten-free hot cross buns into the oven, and tickle your tastebuds with our lightly spicy Spanish smorgasbord! 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…

Tandoori lamb skewers with almond pilaf Serves 1 Cost per serve $6.10 Time to make 30 min dairy free 125g lamb leg steak, cut into 2.5cm pieces 1 tablespoon tandoori paste ½ small red onion, coarsely chopped ½ small red capsicum, coarsely chopped 2 metal or wooden skewers ¼ cup basmati rice ²/ ³ cup reduced-salt chicken stock 1 tablespoon flat-leaf parsley, chopped 1 tablespoon slivered almonds, toasted ½ x 300g can chickpeas, rinsed, drained 1 Preheat oven to 180°C. Put lamb and tandoori paste in a bowl; stir to coat. Thread lamb, onion and capsicum alternately onto skewers; spray with olive oil. 2 Place rice and stock in a small saucepan over medium heat; bring to the boil. Reduce heat to low. Cover pan and cook for 12 minutes,…

Chopped chicken with quinoa, fresh figs, greens & walnuts Serves 4 Cost per serve $5.80 Time to make 25 min, plus cooling time gluten free dairy free diabetes friendly ¾ cup (145g) tri-colour quinoa, rinsed 2 bunches asparagus, trimmed 150g sugar snap peas, trimmed 1½ tablespoons fresh orange juice 1 tablespoon white balsamic vinegar (see Cook’s tip) 1 teaspoon olive oil 400g cooked skinless chicken breast, chopped 4 fresh figs, sliced 4 radishes, trimmed, thinly sliced 50g snow pea sprouts, trimmed ¼ cup (30g) lightly toasted walnuts, chopped 1 tablespoon chopped chives 1 Place quinoa in a medium saucepan with 1½ cups water and bring to the boil over a medium heat. Reduce heat to low and simmer for 12 minutes, or until water has evaporated and quinoa is tender.…

Gluten-free hot cross buns Makes 10 Cost per serve $0.85 Hands-on time 20 min, plus 1 hour 20 min rising time Cooking time 20 min ½ cup (125ml) tepid reduced-fat soy milk ¼ cup (55g) caster sugar, plus 1 teaspoon extra 1 x 7g packet dried yeast 2¹/ ³ cups (340g) Bob’s Red Mill All Purpose Gluten Free Baking Flour, plus 2 tablespoons extra (See box on right) 1½ teaspoons xanthan gum 1 teaspoon cinnamon 1 teaspoon mixed spice ¼ cup (40g) dried cranberries ¼ cup (40g) currants 2 eggs 1½ tablespoons macadamia or sunflower oil 1 teaspoon apple cider vinegar 1 Combine milk, extra teaspoon of sugar, yeast and 1 tablespoon of the flour in a medium bowl. Whisk to combine. Set aside in a warm place until frothy…

NOW IN SEASON — TOMATOES, p18 Fresh for Kids. 2011. Tomato. Available at www.freshforkids.com.au Accessed Dec 2015. National Public Radio. 2012. How the taste of tomatoes went bad (and kept going). Available at www.npr.org Accessed Dec 2015. 5 TIPS FOR BETTER BONE HEALTH, p20 Diamond et al. 2005. Vitamin D and adult bone health in Australia and New Zealand: A position statement. Med J Aust. 182(6): 281–5. Healthy Bones Australia. 2012. Calcium content of select foods. Available at www.healthybonesaustralia.org.au/how/calcium/calcium-content-of-select-foods/ Accessed Dec 2015. Nutrition Australia. 2012. Osteoporosis. Available at www.nutritionaustralia.org Accessed Dec 2015. WHAT’S THE DEAL WITH … CACAO, p22 Ariefdjohan, MW & Savaiano, DA. 2005. Chocolate and cardiovascular health: Is it too good to be true? Nutr Rev. 63(12): 427–30. Ding et al. 2006. Chocolate and prevention…

This month we introduce an exciting new column called ‘How I Stay Healthy’ and our debut guest, Deborah Hutton, shares her food life. A committed foodie, Deborah tells us that when she was modelling, being the right size was ruled by obsessive dieting. Many of us can understand how awful that feels — the gnawing hunger that claws at our tummies, which drives us to a relationship with food based on guilt rather than pleasure. So it is truly heartening to see research emerging that suggests traditional ‘dieting’ is on the decline as people come to realise that eating healthily is a better goal and, in the end, gets better results. In this issue, we show you why, as not all kilojoules are created equal. And for the same hollow…

Weekend woes After eating well all week, you might feel you’ve earned the right for a weekend splurge, with heavy brunches, restaurant dinners and rich desserts. But new research shows that weekend bingeing can be just as harmful for your gut health as eating unhealthily all week. The Australian study found that our ‘healthy’ gut bacteria can change rapidly after a weekend of junk food, leaving you susceptible to disease. The good news? Resuming a healthy, high-fibre diet on Monday makes your gut microbes happy again! University of New South Wales, 2016 Slumber with a high fibre diet Eating fatty, sugary foods during the day that have little fibre leads to poor-quality sleep, according to new research from the US. And what’s more, it only takes one single day of…

Are you binning valuable nutrients? We show you six fruit and veg that you should be eating — peel and all! 1 Potatoes — Around 20 per cent of the nutrients are found in the skin, so save precious preparation time and give your spuds a good scrub instead of peeling them. 2 Cucumbers — Their tough green skin is brimming with fibre, so leave it on and add satisfying crunch to your salads. 3 Watermelon — Most of the heart-protective antioxidants are found in the green rind of watermelon. So toss it into the blender with the rest of the sweet and refreshing flesh. 4 Carrots — Leave the fibre-and antioxidant-rich skin on carrots. Just give them a quick rinse before eating. 5 Kiwifruit — You wouldn’t peel a…

Have some fun, enjoy great food and wine but balance it with a little discipline at other times Q What’s your earliest food memory? It goes back to being four or five, sitting at my grandmother’s kitchen table shelling peas. Q How did being a model shape your food habits? Back in my modelling days it wasn’t about healthy eating, it was more about the size you were. Needless to say, diet played a big part. My appreciation of eating well was formed more around my love of food and cooking up the best produce. Q What’s your biggest food weakness? It would have to be hot salty chips… after playing 18 holes of golf! I train at the gym three times a week and do Pilates twice a week…

If you’re a parent, you’ll know how much of a trial it can be to watch your kids push unwanted vegies sullenly around their plate. And you’re not alone. Just 25 per cent of kids aged between four and eight eat the recommended five serves of vegies a day. Alas, the fussy eating doesn’t always end as they get older. According to our latest National Health Survey, kids become bigger vegiedodgers as they hit their teens. In fact, no teen girls, and just two per cent of teen boys meet their daily veg intake. And even in adulthood, vegies are still a vexing issue with just seven per cent of Aussie adults meeting the recommended daily five serves of veg. So, if you’re struggling to feed a picky eater, big…

Feeding fussy eaters (big or small) can be frustrating, especially when we all know how full of goodness vegetables are. Studies show it can take up to 15 to 20 tastes for your child to appreciate a new flavour — so as challenging as it is, the key is persistence. And with these crafty creations, your kids might learn to love vegies, without even realising they’re eating them. Now that’s a feat mums and dads would be happy to embrace. 1 Drink your greens Kids love smoothies, especially as a snack between meals. Start with two or three fruits (such as pear, banana or pineapple) and add a handful of spinach or half an avocado, then blend with water and ice. The result is a vibrant green drink with a…

These nutrient-rich meals taste as delicious as they look! Baked salmon with cracked wheat & goji berry salad Serves 6 Cost per serve $5.40 Hands-on time 30 min Cooking time 20 min diabetes friendly 750g piece salmon, skin on ½ teaspoon sumac Flat-leaf parsley and mint leaves, to garnish Cracked wheat & goji berry salad 1 cup (175g) cracked wheat (see Cook’s tip) 200g green beans, sliced 16 asparagus spears, sliced ½ cup chopped flat-leaf parsley ¼ cup chopped mint ¼ cup (25g) goji berries ¼ cup (40g) natural almonds, chopped 2 teaspoons finely grated lemon zest 1 tablespoon lemon juice 1 tablespoon olive oil ½ teaspoon sumac Tahini dressing ²/ ³ cup (190g) natural yoghurt 1 tablespoon tahini 1 tablespoon lemon juice 1 Preheat the oven to 220°C. 2…

Chilli beef & eggplant in lettuce cups Serves 4 Cost per serve $6.20 Time to make 35 min gluten free dairy free diabetes friendly 2 x 250g pouches microwavable brown rice 2 tablespoons sesame oil 2 shallots, finely chopped 5cm piece ginger, finely chopped 1 garlic clove, finely chopped 400g lean beef mince 2 cups broccoli, cut into florets 1 medium red capsicum, diced 2 medium eggplants, diced into 2cm pieces 2 tablespoons gluten-free, reduced-salt tamari 1 teaspoon caster sugar 1 teaspoon chilli flakes 12–16 baby cos lettuce leaves 1 Heat brown rice according to packet instructions. 2 Meanwhile, heat a non-stick frying pan over high heat. Add 1 tablespoon of sesame oil. Cook shallots, ginger and garlic for 1 minute, stirring, then add mince. Cook, stirring, for 3–4 minutes.…

Chicken antipasto risoni salad Serves 4 Cost per serve $4.50 Time to make 15 min 400g chicken breast fillets, sliced in half horizontally 1 cup risoni pasta 350g deli antipasto mix, drained of excess oil 4 cups rocket 50g reduced-fat feta, crumbled Lemon wedges, to serve 1 Cook risoni in a saucepan of boiling water according to packet instructions, or until al dente. Drain and set aside. 2 Meanwhile, spray a large non-stick frying pan with olive oil and set over medium heat. Cook chicken for 10–12 minutes, turning halfway, until cooked through. Remove from pan and slice. 3 Toss antipasto mix, feta and rocket through risoni. Divide salad among 4 serving plates, top with sliced chicken breast and serve with lemon wedges. you’ll need … plus + reduced-fat feta…

Peach melba trifles Serves 6 Cost per serve $1.20 Time to make 30 min, plus 2 hours chilling 2 sachets no-added-sugar orange jelly 6 sponge fingers, broken into pieces ²/ ³ cup raspberries, plus extra to garnish ¹/ ³ cup blueberries 1 medium peach or nectarine, sliced 1¹/ ³ cup reduced-fat milk 1 teaspoon vanilla paste 4 teaspoons custard powder 1 tablespoon sugar Small mint sprigs, to garnish Ground cinnamon, to garnish 1 Dissolve jelly crystals in 2 cups of boiling water. Stir in ²/ ³ cup of cold water and leave to cool. 2 Divide the sponge fingers between 6 serving glasses. Top with raspberries, blueberries and peach slices (or nectarines). 3 Once jelly is cooled, pour over fruit and place in refrigerator for 1–2 hours, or until set.…

Each day’s menu gives you … • 8700kJ (about 2000cal) for weight maintenance• more than 35g of hunger-busting fibre• over 100 per cent of your daily calcium needs• two serves of fruit and five serves of veg A healthier Easter! " Harbouring a healthy relationship with food means there’s no need to deprive yourself of your favourite foods, especially at social occasions, like Easter. So, if you have a passion for hot cross buns and choccie eggs, this satisfying 7-day meal plan balances nutritious meals with a couple of well-portioned Easter treats. Enjoy! " Learn more about your individual nutrition needs on p97. MONDAY Breakfast • Fruit muesli ½ cup untoasted muesli topped with ½ cup milk, ½ cup Greek-style yoghurt, 1 chopped nectarine & 1 sliced banana (2500kJ/600cal total) Lunch • Chilli tuna…

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…

1 Eating high-fibre foods like fruit and veg leads to better sleep … zzz! (News bites, p10 ) 2 If cacao is cooked and processed into health bars or cakes, it loses some of its health benefits over chocolate. (What’s the deal with … cacao, p22) 3 Who knew that salads could be so enticing and satisfying? (Bowls of abundance, p72 ) 4 Add puréed veg to make a healthy and tasty pasta sauce. (10 ways to sneak in more vegies, p42 ) 5 A tofu and vegie stir-fry is an ideal dinner if you’re aiming to reduce heart disease. (The diet that mends broken hearts, p46 ) 6 Figs are high in bone-protective calcium (and they’re in season now!). (5 tips for better bone…

Letter of the month Thank you for Claire Turnbull’s article (‘Make healthy habits stick’, Feb 2016) which highlights the wrong reasons for eating. Although I cook healthy meals, I always read a newspaper or magazine while eating. I now put the distractions away and instead listen to my body, and I’m more attuned to my hunger and my body’s needs. Alison Jones, VIC So moorish! Oh my goodness, I have just baked the chocolate brownies (Jan 2016). My husband is a dyed-in-the-wool chocoholic … he loved them. Cheering! Kerri Parsons, NSW Gone shopping I find the News bites, shopping, and food suggestions very informative. I make notes in my phone for when I am shopping and am gradually changing to a more healthy shopping trolley. It is one great little…

Q Easter is my favourite time of year and I just can’t help myself with all these chocolate eggs and hot cross buns around! How do I survive Easter without undoing my healthy eating goals? — Elizabeth, via email Eating a few extra chocolates at Easter won’t undo your ongoing healthy diet. But remember that Easter is four days long. And, Easter treats have been adorning store shelves since New Year’s, so the temptation to indulge has been around for much, much longer. My first tip is try to steer clear of hot cross buns and chocolate eggs until Easter actually arrives. Then, keep the treats for a single time of day — perhaps as an after-dinner treat, or a 3pm snack. This way, you won’t be grazing on choccie…

Regular sessions of the right exercise will prevent bone loss If you have insuffient calcium in your diet, your body then takes it from your bones — meaning the bones become depleted of their calcium. They then become thinner and brittle, and prone to fractures. This condition can be avoided. Here are five ways to keep your bones strong. 1 Cherish cheese Cheese, yoghurt and milk are loaded with calcium. Women aged over 51 and men over 71 should aim for a daily calcium intake of 1300mg. A 40g wedge of hard cheese has 300mg of calcium. Meet your target by adding in a tub of reduced-fat yoghurt and a glass of milk! 2 Favour figs Figs top up your calcium and ‘mineralise’ bones, which hardens and strengthens them. They…

A few slices of pizza can have the same amount of fat as eating several tablespoons of butter! Whether you’re a ham and pineapple fanatic or prefer a classic margherita, it’s no surprise that pizza is one of the most popular fast foods around. As a go-to dinner on a Friday night in front of the telly or a party pleaser to feed a crowd, it hits the spot. But then there’s the leftover slices calling us from the fridge the next day. It may be convenient, but a thick, doughy base loaded with cheese and processed meat is hardly a balanced meal. Just one slice can carry around 3 teaspoons of fat. And the type of fat on a pizza doesn’t exactly fall in the heart-friendly category. Mountains of…

EXCITING FLAVOURED TOFU This delightful tasting tofu comes from an Australian family-owned company that excels in producing high-quality health foods. Soyco’s precooked Japanese Teriyaki Tofu brings quick and nutritious meals within easy reach. Ideal in sandwiches with salad or added to a stir-fry, it’s a versatile product that suits a host of meat-free meals. Loaded with protein and eight essential amino acids, it contains only the finest Australian grown soybean, is cholesterol-free and comes in several other superb flavours. ORGANIC, PRESERVATIVE-FREE These fruity bars are the perfect lunchbox addition. Organic Raspberry, Apple and Oats Aribars from Artisse have no added sugar or salt, and are wheat- and dairy-free. Note: These bars are not gluten free. This claim, which appeared last month, was incorrect. A CRUNCHY TASTE SENSATION Not to be…

Mending damaged hearts has never been so important. Every 27 minutes, an Australian dies of heart disease — that’s 54 deaths every day, according to the Heart Foundation. Nine out of 10 Australian adults have at least one risk factor for heart disease and most of these risk factors are lifestyle-related. They are a result of the everyday choices we make about what to eat, how much to exercise, and whether to smoke. Going about our busy lives, we make these choices without much conscious effort. And yet, over time, making unhealthy choices each and every day are what leads to conditions such as high blood pressure, high cholesterol, and being overweight. The good news is that we can change these habits, and doing so can have big pay-offs. When…

Olé! This chilled is soup bursting with vitamin C Roasted capsicum with gazpacho with cucumber salsa Serves 4 Cost per serve $3.45 Time to make 25 min dairy free vegetarian diabetes friendly 3 slices sourdough bread, crusts removed, torn 2 tablespoons red wine vinegar 2 medium Lebanese cucumbers, peeled, seeded 1.75kg ripe tomatoes, seeded, chopped 200g oil-free, store-bought roasted red capsicum, chopped ½ small red onion, chopped 1½ tablespoons olive oil 1 tablespoon chopped chives 1 teaspoon lemon zest 1 Place bread in a shallow bowl, drizzle with red wine vinegar and set aside for 5 minutes to soften. 2 Roughly chop 1½ cucumbers, reserve remaining half. Working in 2 batches, place soaked bread, tomatoes, capsicums, chopped cucumber, onion and 1 tablespoon of the oil in a blender, and blitz…

‘As a dietitian, I have recommended the Peppercorn range of lean sausages and burgers for more than 10 years. Not only is the whole range extra lean but they also taste great, making good nutrition an easy choice for busy Aussie families – no matter who you are cooking for. In addition, the entire range is gluten free and the chicken sausages tick the box for individuals who need foods low in FODMAPS. You can’t go wrong with Peppercorn as a quick, easy and nutritious meal choice on the go, and even better they are 100% Aussie made and owned.’ Susie Burrell’s Chicken San Choi Bau recipe Serves 4 1 tbsp sesame or olive oil 375g Peppercorn Extra Lean Chicken Sausages 1 tbsp reduced-salt soy sauce 3 spring onions, finely…

So burgerlicious Peppercorn Food Company Extra Lean Beef Burgers have less than 3% saturated fat but don’t sacrifice any flavour. They’re also free of gluten, added colour and artificial flavours. peppercornfood.com.au Low-carb crumbs Muffin Break has introduced lower carb muffins in two exciting flavours: the Berry, Nut and Seeds muffin, and the Macadamia, Mango and Passionfruit muffin. Available in stores now. The good oil Naturally nutritious and delicious, Grove Avocado Oil is extra-virgin and cold-pressed, containing oil from at least 15 Hass avocados in every bottle – make it a kitchen staple. Go to avocado-oil.co.nz Coconut delight Tablelands Coconut Spread is the delicious way to bring all the goodness and flavour of coconut to your sandwiches or toast. Add it to your cooking, with recipe ideas at tablelandsspreads.com.au Grab some…

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…