Innholdsfortegnelse for April 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 H2coco prize pack! H2coco’s Pure Coconut Water and Organic Virgin Coconut Oil are the real deal, nothing but nature’s goodness. 100% natural and with no added sugars, preservatives or flavours. * Congratulations to this month’s winner – Lynda Cooper from QLD – who has won a GreenPan Wood-Be 2-piece frying pan set worth $249. Have your say at healthyfoodguide.com.au , or send us a letter to Locked Bag 5555, St Leonards NSW 1590…

It’s lunchtime, and you’re about to tuck into a super-sized burger from the local takeaway. But what if you knew that you’d need to walk for four solid hours to burn it all off? Would it still hold its appeal? Australian researchers took a look at popular fast food meals and calculated how long it would take to burn off their kilojoules. Many of these favourites came in at over 3000kJ (about 700cal), which needs a heart-pumping two hours of walking or 90 minutes of cycling to burn off. Given that many of us spend our days sitting, it might be time to rethink our lunch choices. The healthiest choice? Pack your own. And be inspired by the recipes in this issue.…

‘ When you train hard, you don’t want to undo all your hard work by eating garbage ’ Q What’s your earliest food memory? I recall my grandmother making Angel Fruit cake for my birthdays. It was always such a big deal and I loved it. It was stacked really high, with layers of sponge cake, fresh cream and fresh fruit. I think because it looked so spectacular, and that we didn’t eat cake very often, that it’s become one of my favourite food memories. Q When did you start to enjoy cooking? Probably in my late-20s to early-30s. My darling girlfriend Louise, whose entire family are extraordinary cooks (her grandmother is Margaret Fulton), exposed me to a world of fun-filled family cook-ups. The ease with which it all came…

Many of us eat far too much meat and could benefit from eating more meat-free meals. As long as it’s well planned, a largely meat-free diet can have significant health benefits. For instance, studies show that vegetarians have a lower body mass index (BMI). And eating fish instead of meat reduces bowel cancer risk by 43 per cent. But it’s important to replace the key nutrients that red meat provides. WHAT FOODS TO CHOOSE Get enough protein By not eating meat, which is one of the best sources of protein, you need an alternate source in every meal. Protein is vital for our bones, muscles, hair and skin. Plus, protein helps us feel full. You’ll find protein in some surprising places, for example: • grainy bread, brown rice and wholemeal…

Chicken shawarma with cucumber & dill salad Serves 4 Cost per serve $3.30 Hands-on time 20 min Cooking time 10 min diabetes friendly 500g chicken breast fillets, cut into 2.5cm pieces 1½ teaspoons cumin 1 teaspoon paprika ½ teaspoon allspice 2 garlic cloves, crushed 2 teaspoons finely grated ginger ¼ cup lemon juice 1½ tablespoons olive oil 2 Lebanese cucumbers, peeled, thinly sliced 1 small red onion, thinly sliced 100g baby spinach 1½ tablespoons coarsely chopped dill ¹/ ³ cup reduced-fat Greek-style yoghurt 4 thin wholemeal wraps (such as Mountain Bread) 1 Place the chicken, cumin, paprika, allspice, garlic, ginger, 2 tablespoons of lemon juice and 1 tablespoon of olive oil in a medium bowl, and mix well. Thread chicken onto 8 metal or soaked wooden skewers. 2 Preheat a…

Caramelised onion, pear & walnut tart Serves 6 Cost per serve $1.15 Hands-on time 15 min, plus cooling Cooking time 50 min diabetes friendly vegetarian Olive-oil spray 4 large brown onions, sliced into rings ¹/ ³ cup (80ml) balsamic vinegar 1½ sheets reduced-fat puff pastry, just thawed 150g baby roma tomatoes, halved 1 baby fennel bulb, thinly sliced ¼ cup (30g) walnuts, chopped 80g baby rocket 1 small pear, thinly sliced 100g reduced-fat cottage cheese 1 Spray a large saucepan with olive oil and place over medium–low heat. Cook onions, stirring, for 10 minutes, or until softened. Reduce heat and pour in ¼ cup (60ml) of the vinegar. Cover, stirring occasionally, for 20 minutes or until onions are soft and caramelised. Set aside to cool for 15 minutes. 2 Preheat…

you’ll need … plus + shallots + zucchini + cherry tomatoes + parmesan Creamy vegie penne Serves 4 Cost per serve $4.80 Time to make 15 min diabetes friendly vegetarian 2 cups penne 2 tablespoons garlic-infused olive oil 2 shallots, green part only 3 medium zucchini, thinly sliced 200g broccolini or 2½ cups broccoli, cut in florets 3 cups cherry tomatoes, halved ¾ cup reduced-fat smooth ricotta ¼ cup grated parmesan Chilli flakes, fresh chilli or basil leaves, to garnish (optional) 1 Cook penne according to packet instructions until al dente. Drain and set aside ½ cup of the pasta water before draining. 2 Heat half of the garlic oil in a pan over medium heat. Add shallots, zucchini and broccolini, and stir-fry for 5 minutes, or until tender. Add…

WHAT IS IMMUNITY? We all need a strong immune system as it controls our ability to fight off harmful foreign microorganisms, toxins and chemicals. Having a weak immune system makes us vulnerable to infections and diseases. By eating the right foods, we can build up our immunity. Over 70% of immune cells are spread across the intestine. The intestines are your second brain. After the brain, the intestines have the most developed nervous system. Your intestines’ role is to help digestion, absorb nutrients and evacuate food waste from your body. Digestive health is directly related to your level of immunity because they filter out poisonous substances and harmful germs invading the body. Over 70 per cent of your immune cells are spread across the intestines. To prevent numerous diseases and…

Each day’s menu gives you … • 6300kJ (about 1500cal) for gradual weight loss • more than 35g of hunger-busting fibre • 100 per cent of your daily calcium needs • two serves of fruit and five serves of veg Meat-free and full of flavour! “If you’ve been thinking of going meat-free, here’s how to get started. A vegetarian diet requires a little planning to make sure you don’t miss out on vital nutrients (see p44). If you think you’ll go hungry, think again! This low-kilojoule 7-day menu is packed with satisfying fibre and protein to keep you feeling full.” Learn more about your individual nutrition needs on p92. MONDAY Breakfast • Greek yoghurt & fruit 200g reduced-fat Greek-style yoghurt with 1 diced apple, 1 tbs chopped almonds & 1…

Nuts on the go Go Natural Nut Delight bars boast an impressive 4½ Health Star Rating, making them one of the healthiest snack bars on the market. They’re full of nuts and sweetened with Australian honey. A lighter crisp The Vege Chip Co is proud to introduce their Vege Deli Crisp range – in Lentil, Turmeric and Chia varieties. They’re cooked in 100% sunflower oil and packed with all-natural ingredients. 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 Healthy cookware Neoflam’s ‘My Pan’ comes with a detachable handle, making it easy to store and fit into the oven. Ovenproof up to 300°C, Neoflam’s non-stick…

There was a time when vegetarian food was regarded as being ‘alternative’, and I recall it was served up in cafes that smelt of incense and patchouli oil. Growing up in a traditional Aussie household, meat and three veg was the nightly mainstay and I remember how adventurous I felt as a teenager when I ordered a Hunza pie — which turned out to be a delicious spinach and feta combo. It was a revelation that meat didn’t have to be central to a satisfying and tasty dinner. Of course, times have changed and now the Australian Dietary Guidelines recommend that we limit red meat to just three to four times a week. This can be quite a challenge for those of us who have a mental rolodex of easy…

Not immune to sleepiness We’ve known for some time that sleep helps us remember facts and events, but researchers now suggest that shut-eye can also help our immune system’s memory, and this helps the body identify and react to infections faster. So a good night’s sleep is an investment in your health. Trends in Neurosciences, 2015 GET A MENTAL WORKOUT Being a couch potato in your 40s can lead to a smaller brain 20 years down the track, according to a new US study. A smaller brain volume indicates accelerated brain ageing. It gives new meaning to the phrase, ‘move it or lose it’! Neurology, 2016 Future-proof your health Women who eat more fruit, veg and whole grains during their teens and early adulthood lower their risk of developing breast…

‘Bread and cereal can be surprisingly high in salt'’ One in seven Australian adults have high blood pressure (aka hypertension), yet it often goes undetected until a medical check-up or, worst of all, it causes a stroke or heart attack. 1 Trim your belly Excess weight, especially around your middle, forces your heart to pump harder. So trimming down is the first step in reducing blood pressure. And the good news is that every little bit helps — research has found that for each kilogram of weight lost, blood pressure falls by 1 to 2mmHg. 2 Cut back on salt Look for reduced-salt varieties of food at the shops and try not to add salt to your meals. Most breads and cereals contain salt, even though they don’t taste salty.…

Many of us have heard that it takes about 20 minutes before our brain registers that our stomach is full after eating. This is a problem because we easily scoff down an entire meal in a fraction of that time. We keep eating because we don’t actually realise that we’re full. And children tend to learn from our bad eating habits. To investigate ways to help children slow down their eating, Mexican researchers used an hourglass to time breaks between bites. Kids aged 12–14 years were instructed to wait 30 seconds between each bite of food — and the results were impressive! After a year of eating in this way, the group who didn’t time themselves gained six kilograms. A portable timer may not be the most practical solution, but…

1 Food journalling Keep a record of what and when you eat each day to help you identify any patterns with your eating habits. 2 Identify the triggers From your food journal, patterns may emerge such as bingeing after a conflict or when you have not eaten for a long time. You can then work on finding other — healthier — ways to soothe those triggers. Practise using these new ways when you feel the urge to eat. 3 Start eating regularly Create a timetable for meals and snacks to help normalise eating patterns. Eating 5–6 times a day can be helpful. Don’t skip meals and ensure you have access to healthy snacks in between. 4 Practise a new attitude to food Work at developing a healthy, positive relationship with…

Your risk of developing breast cancer increases after menopause. Your diet can play a protective role, so make these changes: Get enough vitamin D from sunlight. Add plenty of dietary fibre, especially wholegrains like brown rice and quinoa, to meals. Eat broccoli, Brussel sprouts, kale and other leafy green vegies, as these are rich in cancer-fighting compounds. Reduce your meat intake to 3–4 times a week, and include more fish. Swap saturated fat for healthy fats.…

Smoked cod & pea fishcakes with tartare sauce Serves 4 Cost per serve $3.40 Hands-on time 15 min Cooking time 25 min 600g floury potatoes (e.g. Sebago) peeled, roughly chopped 500g smoked cod fillets 1½ cups frozen peas 2 tablespoons plain flour 1 tablespoon vegetable oil 4 cups mixed salad leaves, to serve Tartare sauce ½ cup reduced-fat Greek-style yoghurt 2 teaspoons capers, drained, chopped 2 tablespoons flat-leaf parsley, chopped Zest and juice of ½ lemon 4 small gherkins, chopped 1 Boil or steam potatoes for 15–20 minutes, or until tender. Drain well; transfer to a large bowl and mash until smooth. 2 Meanwhile, place cod in a large pan and cover with boiling water (or milk). Bring to the boil and cook for 1 minute, then turn off heat…

Letter of the month I have now made the Peach & berry flan from your February issue on three separate occasions. The secret ingredient of puréed sweet corn in the base creates much lively discussion around the table when I ask friends to ‘guess the vegetable’! To date, no one has identified it correctly. This delicious dessert is low in sugar and ingeniously incorporates corn to add sweetness. Lynda Cooper, QLD Sip shock Oh my gosh, thank you for the article titled ‘How much sugar is in that cafe drink?’ (Feb 2016). Little did I know a vanilla latte or iced coffee is worse than a bottle of Coke. Thank you! Catheryn Walsh, QLD Brave frontier As a science teacher and a foodie I was interested in your article about…

Q I’m worried about my baby developing a gluten allergy. So, if I delay introducing foods with gluten into her diet, will it protect her? — Maria, via email A gluten allergy, which is known as coeliac disease, is on the rise in Australia. Currently, it affects about one in 70 Australians, and many of these people don’t know they have it or haven’t been diagnosed properly. It’s important though to understand that your child is only at risk if you or your partner carry one or both of the genes associated with susceptibility to coeliac disease. The advice on when to introduce gluten to babies has changed significantly over the past 20 years. It was previously thought that ‘at risk’ children should not be exposed to gluten until at…

Best for... FUSSY KIDS Tip Top 9 Grain Original This soft and fluffy bread will appeal to kids and meets 20 per cent of their daily grain target. Its thick square slices are perfect for school lunches. Per 2 slices: 770kJ (184 cal), 26g carbs, 4.8g fibre, 296mg sodium, low GI Best for... KEEPING YOU FULL Bakers Delight Cape Seed Loaf Bursting with 74 per cent of your daily requirement of grains and seeds, this dense wholegrain loaf is super satisfying. Toast up a slice or two for a delicious, high-fibre start to the day. Per 2 slices: 1130kJ (270cal), 23.9g carbs, 7.1g fibre, 268mg sodium Best for... DIABETES Helga’s Lower Carb Wholemeal & Seed With less flour, this loaf has less carbs, ideal for people with diabetes. The extra…

When hunger strikes, do you reach for a couple of sweet biscuits and then find that you’re feeling ravenous an hour later? A lack of protein may be to blame. Protein is a hunger-busting powerhouse and the key to staying full and keeping cravings at bay. Why? It’s slow to digest and keeps energy levels steady, unlike highly processed carbs such as white bread and cakes. But if you think protein is really only for buffed-up body builders, think again. Studies show that diets high in protein are more successful for weight loss because they provide increased satisfaction. And that includes having high-protein snacks. In fact, protein ranks higher than carbs and fat on the satiety scale. So by eating protein-rich snacks between meals, you have a better chance of…

Sometimes we find ourselves eating way too much (think Christmas, birthdays and holidays), but there are others who struggle with overeating on a far more regular basis. For these people, binge eating is part of their daily lives. Nutritionist Claire Turnbull offers help to overcome this. There is an emotionally charged aspect to a food frenzy Overeating vs binge eating When you hear the words ‘eating disorder’, you’re most likely to think of Anorexia Nervosa and Bulimia Nervosa. It’s only in the last few years that Binge Eating Disorder has been officially recognised as an eating disorder in its own right. The good news is that now there are clearer guidelines to help diagnose and manage it. What are the signs? Regularly eating extremely large quantities of food in a…

‘It’s like your body is craving that food and you want more and more. Afterwards you feel ashamed and a failure’ Elly Varrenti Elly Varrenti has suffered from Binge Eating Disorder (BED) for about 30 years. The freelance writer, broadcaster and actress (formerly in Heartbreak High and Blue Heelers) shares her struggles and successes with the illness. When did your BED start? When I was around 19. I think it is a serious eating disorder or addiction that can be triggered by trauma. But I have stopped blaming circumstances. What is a binge like? I can eat a lot of junk food in a short space of time. Bingeing is not just overeating, like having a ‘guts-up’ at Christmas. It’s a temporary form of insanity. You know you’re going to…

Calcium We lose calcium from our bones more quickly during menopause. Women over the age of 50 need to boost their intake from 1000mg to 1300mg of calcium a day. This means adding an extra glass of milk, two slices of cheese, or a tub of reduced-fat yoghurt every day. Vitamin D helps the body to absorb calcium, so it’s essential for strong bones. The best way to get your daily dose of vitamin D is by direct sun exposure. Just 5–10 minutes of gentle sun exposure daily during summer, with a little more in winter, is all you need. Weight-bearing activity One of the most effective ways to keep your bones strong is through weight-bearing activity, such as walking, dancing, tennis or tai chi. So aim to include this…

We show you new ways to include more veg in your meals: enjoy a novel idea for porridge; bake a healthy low-GI brunch; and fork into a tasty low-fat Sunday fry-up. So dive right in! 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.…

Savoury porridge with zucchini parmesan, rocket & poached egg Serves 2 Cost per serve $2.25 Time to make 30 min diabetes friendly vegetarian ½ cup (80g) steel-cut oats 1 medium zucchini, trimmed, grated 2 tablespoons grated parmesan 1 tablespoon chives, chopped, plus extra to garnish 2 eggs 40g baby rocket 1 Place oats in a medium non-stick saucepan with 3 cups water, stir, and bring to the boil. Reduce heat to low and simmer, partially covered, stirring gently occasionally, for 20–25 minutes, or until the oats have a thick and creamy consistency. Add grated zucchini in the last 5 minutes of cooking time. Stir through the parmesan and chopped chives. 2 Bring a frying pan of water to the boil over high heat. Reduce heat to medium-low. Use a large…

Mouthwatering and light, you’ll want to breakfast make this high-fibre every day! Super green eggs & ham Serves 2 Cost per serve $2.95 Time to make 10 min diabetes friendly 2 eggs 2 egg whites 2 tablespoons reduced-fat milk 1 garlic clove, crushed 1 cup chopped kale, spinach or rocket 2 slices wholegrain bread, toasted 40g lean shaved ham ½ small avocado, sliced 1 Whisk the eggs, egg whites and milk together in a medium bowl, and season with cracked black pepper. Set aside. 2 Spray a large non-stick frying pan with olive oil and set over medium heat. Sauté the garlic and kale for 2–3 minutes, or until kale is just wilted. Remove from pan, and set aside. 3 Add egg mixture to pan and use a wooden spoon…

Plum clafoutis Serves 8 Cost per serve $1.10 Hands-on time 15 min Cooking time 15–35 min 700g plums, halved, stones removed 3 tablespoons plum or cherry jam Juice and zest of 1 lemon ½ cup plain flour 3 eggs 1¾ cups reduced-fat milk ½ teaspoon cinnamon 3 tablespoons caster sugar Icing sugar, for dusting 1 Preheat oven to 190°C. Lightly grease a large 7–8 cup capacity ovenproof dish or 8 individual dishes. Place the plums, jam, lemon juice and zest in a microwave-proof bowl. Cover and microwave on high for 2 minutes. Alternatively, heat for 3–4 minutes in a saucepan over medium heat until jam has dissolved. Spoon fruit into the base of the ovenproof dish. 2 Place flour, eggs, milk, cinnamon and sugar in a bowl and beat with…

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 *If you have heart disease or are at high risk of…

WHEN FOOD RULES YOU, p34 American Psychiatric Association. 2013. Diagnostic and Statistical Manual of Mental Disorders (DSM-5), Fifth Edition. Hudson et al. 2007. The prevalence and correlates of eating disorders in the National Comorbidity Survey Replication. Biol Psychiatry. 61(3): 348–58. Eating Disorders Victoria. 2015. Key Research and Statistics. Available at www.eatingdisorders.org.au Accessed January 2016. Swanson et al. 2011. Prevalence and correlates of eating disorders in adolescents. Results from the national comorbidity survey replication adolescent supplement. Arch Gen Psychiatry. 68(7): 714–23. National Eating Disorders Association (NEDA). 2016. Binge Eating Disorder. Available at www.nationaleatingdisorders.org Accessed January 2016. National Eating Disorders Association (NEDA). 2016. Bulimia Nervosa. Available at www.nationaleatingdisorders.org Accessed January 2016. Dafer C, Telch C & Chen, E. 2009. Dialectical Behavior Therapy for Binge Eating and Bulimia. Guildford Press (New York).…

Cut down on coffee to reduce hot flushes during menopause. (Sailing through menopause, p40 ) Looking for a satisfying snack? Scoop into protein-rich yoghurt. (How much protein is in that snack? p28 ) Kids with screens in their rooms take 1000 less steps a day. Time to power down. (5 ways to keep kids healthy for life! p48) How big is a serve of red meat according to the Australian Dietary Guidelines? (News bites, p12 ) We turn oats on their heads and serve up savoury porridge. Breakfast anyone? (Wild oats, p64 ) Move over rice! Barley is the new way to banish hunger and reduce the risk of heart disease. (News bites, p12) Shake the salt off your fork. Prawns have a third…