Innholdsfortegnelse for May 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…

Mustard adds flavour with only 12 calories per teaspoon One way to add big flavour to meals without big kilojoules, is through mustard. So we were ‘keen as’ to meet Aussie ex-pat, chef Harry Lalousis, who works for Maille mustard in London as a mustard sommelier. “My job is about tasting recipes and inspiring chefs on how to pair mustard with different dishes. In Canada, I also work with marathon runners. Their diet of chicken breasts and egg whites can be really boring. We show them how mustard can give food loads of flavour without the calories — there’s only 12 calories per teaspoon.” Harry highly favours French Dijon mustard. “English mustard hits you right at the front of your tongue, goes straight through your nose and makes you sweat.…

Ricotta Ricotta has a smooth texture and a light flavour. Use it as a healthier alternative to cream. It works well in sweet or savoury dishes. Try spreading it on grainy toast for a high-protein snack. Cottage Low-fat cottage cheese is low in kilojoules but also high in hunger-busting protein, making it a popular snack if you’re trying to lose weight. It’s also a source of tummy-friendly probiotics. Feta A little goes a long way with this flavoursome Greek cheese. It’s perfect to crumble over salads for a boost of flavour. Stick to a small 20g cube (the size of two dice) as it’s high in salt. Parmesan Instead of smothering meals in lashings of melted cheese, sprinkle over a tablespoon of grated parmesan. It’s loaded with taste, so you’ll…

This Mother’s Day, bake up a dozen scrumptious roses for mum to show you really care. Discover delicious ways to eat your greens; and we give you new, easy chicken recipes to try! 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…

Pumpkin, feta & tomato pizza Serves 4 Cost per serve $2.05 Time to make 40 min diabetes friendly vegetarian 1 quantity pizza dough ( p72 ) 300g pumpkin, sliced thinly 1 red onion, sliced thinly 1 x 250g punnet cherry tomatoes, halved ¼ cup pumpkin seeds, toasted 125g reduced-fat feta, crumbled 1 cup rocket leaves 1 tablespoon olive oil 4 cups mixed salad, to serve 1 Prepare pizza dough. 2 Roast pumpkin and onion for 10 minutes in a lined baking dish at 200°C, then remove from the oven. Add tomatoes. Toss to mix. 3 Place rolled-out dough over vegies. Bake for 15–20 minutes, or until base is crisp and golden. 4 Remove from oven, invert on to a board (see step 6, p72), peel off baking paper. Top pizza…

Prawns arrabiata Serves 4 Cost per serve $5.10 Time to make 15 min 250g linguini 1 x 400g jar arrabiata pasta sauce (such as Barilla) 1 cup store-bought roasted red capsicum, drained, thinly sliced 1x 250g punnet cherry tomatoes, halved 400g frozen cooked prawns, with tails, thawed 4 cups baby spinach ¼ cup shaved parmesan, to serve 4 cups mixed salad leaves, to serve 1 Cook pasta in a large saucepan of boiling water according to packet instructions; drain well. 2 Meanwhile, place pasta sauce, roasted capsicum and cherry tomatoes in a medium saucepan over medium heat and cook, stirring, for 10 minutes, or until tomatoes are softened. Stir in prawns, heat through for 1 minute. Add baby spinach in final minute of cooking to wilt. 3 Toss linguini through…

Apple & fig crumble with almond chia topping Serves 6 Cost per serve $1.80 Time to make 50 min gluten free diabetes friendly 6 (about 1kg) Granny Smith apples, peeled, cored, sliced into thin wedges 4 wide strips orange zest 1 teaspoon vanilla bean paste 1 teaspoon cinnamon ¼ cup (45g) dried figs, chopped ¼ cup (25g) flaked almonds ¾ cup (75g) quinoa flakes 1 tablespoon chia seeds 1½ tablespoons brown sugar ¼ teaspoon ground ginger 1½ tablespoons reduced-fat olive oil spread ½ cup (130g) reduced-fat Greek-style yoghurt, to serve 1 Preheat oven to 160ºC. Lightly spray a 1-litre round baking or pie dish with oil. 2 Place apples, orange zest, vanilla, cinnamon and figs in a large saucepan with ½ cup water and bring to the boil. Reduce heat,…

Grabbing the baked beans in the supermarket, I got upsold. Again. Faced with large cans at a cheaper price than the smaller cans, which were all I needed, price won out. And healthy portion control ran a poor second. Of course, when you’re in a hurry, and in my case, making hasty beans-on-toast, it becomes all too easy to pour the entire large can into the saucepan. And that’s just one of the ways we’re encouraged to buy more, eat more and make worse food choices. For more insights that may change the way you shop, turn to page 46. Meanwhile, seven out of 10 families are now choosing to buy gluten-free products and yet only one in 70 of us needs to avoid gluten, according to Coeliac Australia. Going…

via Instagram Crunchy chicken noodle salad (HFG Jan 2016) @katewoodsnutritionist via Instagram Baking today — cucumber & pear streusel muffins from Healthy Food Guide (Feb 2016). Delicious & healthy! A perfect afternoon snack @amanda_britt Talk of the town Next stop, Melbourne! We will be in town 19–21 May for the annual Dietitian’s Association of Australia Conference to hear the very latest research in the world of nutrition. Follow us on Twitter and Facebook, and the hashtag #DAA2016 to stay in the loop.…

The healthy fats in nuts signal to your body that it’s full QI keep reading that nuts are a healthy snack, but I thought they were fattening. I like eating them, but will they cause me to gain weight? — Clare Crossman, via email It’s a common myth that nuts cause weight gain, but in fact, studies show that nut eaters weigh less than those who don’t eat them! While a handful of nuts may seem high in kilojoules, we don’t absorb all of the kilojoules and fat. As much as 15 per cent of the kilojoules pass through your system and out the other end. And, because nuts are so fibrous, you will burn off about 10 per cent of their kilojoules by digesting them. You might think that…

5 FACTS ABOUT CUSTARD APPLES 1 They look better with age! The bumpy skin starts to smooth out as the fruit matures, and it turns from dark green to light green. 2 Unlike regular apples, which are the perfect-sized snack, custard apples are much larger, ranging from 500g to 3kg. So, cut one in half or pull apart your hands, pass out the spoons, and share it around. 3 Its luxurious texture and rich taste make it a delicious dessert on its own, or you can blend it into a creamy smoothie or milkshake for a fraction of the kilojoules of ice cream! 4 There are two main varieties — Pinks Mammoth and African Pride. Both are deliciously sweet and juicy. Pinks Mammoth is the larger of the two and…

What is it? Notoriously hard to define, ‘umami’ comes from the Japanese word for ‘delicious’. Often described as a savoury, meaty or rich taste, it’s an alluring seasoning. Umami flavour occurs naturally in foods such as soy sauce, anchovies, mushrooms, tomatoes and parmesan. Even our beloved Vegemite has a high intensity of umami. MSG is often added to foods because it imparts a umami taste. Umami is available in some supermarkets in the form of a manufactured paste, powder and soup. The research Foods with umami flavour can be used for seasoning instead of salt — useful if you’re watching your blood pressure. Adding umami-rich mushrooms to meals, for example, reduces the need to add salt by as much as 50 per cent and also gives a rich and satisfying…

'A nutritionist told me to think of my body as a Ferrari ' When I was a young kid playing in squads I started talking to nutritionists, and they told me to think of my body as a Ferrari or another high-end sports car, and then think about what fuel I was putting into it. And as a professional athlete, that’s really important for getting the best performance. As a tennis player, endurance is really important, so I have to be fuelled up and have the right combination of protein and carbs. But I don’t like having big meals, so I’m probably more of a grazer. The night before a match, I’d normally have a meal of chicken with rice. On game day, normally in the morning I’ll have muesli…

Did you know that 1 in 10 babies born in Australia today will develop a food allergy? In fact, we have one of the highest incidences of food allergies in the world. It begs the question, are we doing something to cause this? Finding the answer is not that simple, but health experts have several theories: • Kids are being raised in a hygienic environment and aren’t exposed to infections in early childhood. • Parents are reluctant to introduce common allergens (such as peanut butter) to infants. • Both parents and kids eat too many high-fat, high-sugar foods which reduce the diversity of healthy bacteria in the gut. Food Allergy Week (May 15–21) aims to shine the spotlight on food allergies. Here at Healthy Food Guide, we know that cooking…

Zoe Bentley is a 20-year-old nurse from Griffith, NSW. She cut out gluten last May when she was diagnosed with coeliac disease. 'I did not present with ‘textbook’ symptoms of coeliac disease — I never had bowel issues, and eating gluten didn’t seem to affect me. Then, last January I went overseas and during the second day of the trip I collapsed with a fever. After that, I had trouble breathing and walking long distances, and was constantly craving water and ice. I was diagnosed with iron-deficiency anaemia. I was given iron tablets and injections to help, but I progressively got worse. By May, I was panting at work and struggling, and was hospitalised for a week. My heart wasn’t able to keep up with my anaemia and…

The good news is you can slash your chances of developing dementia by following a healthy diet. Research shows that people who are overweight in mid-life are 71 per cent more likely to develop dementia than those of a normal weight. To lose weight and enjoy a brain boost, follow these tips: 1 Fill up on fruit & veg  Fresh fruit and veg could help lower your risk. This may be due partly to the antioxidants found in brightly coloured fruits and vegies, which help protect healthy cells. To get your five serves a day, add fruit or veg into every meal: for breakfast, slide a tomato or some spinach onto eggs on toast; at lunch, stack your sandwich with crunchy salad; and at dinner, plate up your veg to…

Makes 1 base (serves 4) Time to make 1 hour Ingredients • 1½ cups plain • Pinch of salt • 8g sachet instant dry yeast • ¹/³ cup lukewarm water You’ll also need • A 28cm x 40cm baking dish • A large board or baking dish for serving pizza 1 Heat oven to 200°C. Place flour, salt and yeast in a large bowl. Make a well in the centre. Use a palette knife or wooden spoon to mix in just enough lukewarm water to bind mixture. 2 Turn dough onto a lightly floured surface. Knead for 5 minutes to form a smooth (not sticky) ball. Use a little extra flour if necessary. Spray a large bowl and plastic wrap with a little oil. Place dough in bowl and cover…

•Lower in sat fat Replacing the butter used in a traditional apple crumble topping with reduced-fat olive oil spread lowers the overall fat by 80 per cent (and keeps the crunch). •Add protein Serving the crumble with reduced-fat yoghurt instead of custard or ice cream lowers the fat and sugar content, and also adds a dose of protein. •Gluten free Substituting quinoa flakes for regular oats in the crumble makes it gluten-free. We also add flaked almonds for extra crunch, and chia seeds; both rich in heart-friendly unsaturated fatty acids. •Less sugar Sweetening the apples with dried figs means there’s no processed sugar in the filling. We also use only a small amount of brown sugar in the crumble topping.…

Spoilt for choice Youfoodz – fresh NOT frozen meals (one of the only meal delivery services offering this). With over 55 meals to choose from and free delivery across the Eastern Seaboard. youfoodz.com Happy teeth New Colgate® Sensitive Pro-Relief™ Repair & Prevent is clinically proven to give instant and lasting sensitivity relief. Use only as directed. See your dentist if symptoms persist. A healthy crunch Don’t confuse Corn Thins® with rice cakes. Made primarily of corn, they taste like popcorn squished into a crispbread. For a source of omega 3, try Corn Thins Soy, Linseed & Chia. Salmon on the go Safcol Salmon Ready Meals are ready to eat, healthy and rich in protein. Try their Sweet Onion & Tomato, Italian Herb and Spanish Paella varieties. Available at Woolworths and other…

TRY SOMETHING NEW: CUSTARD APPLES, p22 Australian Custard Apples. 2016. Available at www.custardapple.com.au Accessed March 2016. Custard Apples Australia. 2016. What are custard apples? Available at www.industry.custardapple.com.au Accessed March 2016. WHAT’S THE DEAL WITH … UMAMI? p29 Lindemann et al. 2002. The discovery of umami. Chem Senses. 27(9): 843–44. Australian Mushroom Growers. 2016. Flavour without salt. Available at www.powerofmushrooms.com.au Accessed January 2016. HOW MUCH CAFFEINE IS IN THAT DRINK? p32 Australian Beverages. 2013. Caffeine — The Facts. Available at www.australianbeverages.org/for-consumers/caffeine-facts/ Accessed March 2016. Australian Beverages Council Submission. 2013. Review of Caffeine in Foods. Available at www.australianbeverages.org Accessed March 2016. Food Standards Australia New Zealand. AUSNUT 2007. Available at www.foodstandards.gov.au Accessed March 2016. THE TRUTH ABOUT GLUTEN, p40 Biesiekierski et al. 2013. No effects of gluten in…

Slice watch I really appreciated your piece ‘How much fat is in that pizza slice?’ (April 2016). It seems ingrained that we eat an entire pizza to ourselves. So, it was great to see an actual recommended serving size discussed, with the option of a side salad. It would seem people really need a visual representation of what a healthy serve is. Well done! Amy Rush, WA Meal times are fun times Special thanks to your dietitian Brooke Longfield for her guide to getting young children to eat more vegies, ‘10 ways to sneak in more vegies’ (March 2016). Too often meal times can become battle times, but by planning ahead and adopting some of Brooke’s simple, creative and fun strategies, there is every chance that meal times can become…

Egg-cellent news! New evidence supports the accepted scientific view that eating an egg a day does not increase your risk of heart disease. So, if you still think eggs need to be limited to just once or twice a week, it’s time for an update. The current recommendations allow you to enjoy up to six eggs a week. Get cracking now! American Journal of Clinical Nutrition, 2016 SCIENCE UPDATE: Coconut oil As coconut oil’s popularity continues, a recent report weighs the truth about whether it is the healthiest choice of cooking oils. The review of 21 studies has concluded that coconut oil raises cholesterol levels, although not as much as butter does. So while there is no convincing evidence to support the view that coconut oil reduces our risk of…

Would you buy slightly overripe bananas or cheese nearing its expiry date? What if they cost half the price? A supermarket devoted entirely to offering just that, and donating all the profits to charity, has opened in Denmark. It’s been a huge success, with shoppers stripping the shelves bare on the very first day of opening. Think about it: if you’re prepared to settle for fruit and veg that look slightly blemished, or buy packaged foods that have whizzed past their best before date but still considered safe to eat, you’re not only benefiting your hip pocket but the environment as well. Given that Aussies are binning around $8 billion worth of edible food every year, we’ll go bananas to see a store like this hit our shores!…

It’s a delicious snack, loved the world over, and the good news is that cheese is also very nutritious. It’s high in protein, which helps keep us feeling full, and is also a good source of calcium for healthy bones. In fact, one serving of cheese equates to one-third of your daily dairy needs. Now for the not-so-good news. Cheese can be really high in salt, especially the strong-flavoured varieties like parmesan, feta and haloumi. Better choices are varieties such as Swiss, Jarlsberg or mozzarella, which are lower in salt. Cheese is also high in saturated fat and kilojoules, so being a little overzealous with the cheese knife can contribute to weight gain. Look for reduced-fat varieties where possible, which can range from being 25 to 80 per cent less…

'Always cold or tired? Your thyroid may be to blame' Your heart rate, blood pressure, weight and body temperature are controlled by hormones produced by your thyroid gland, located in your neck. Hypothyroidism is the most common thyroid disorder in Australia. Treatment is a daily hormone tablet, but follow these tips, too. 1 Get tested If you have any of the above signs of a lagging thyroid, your doctor can do a simple blood test to measure your thyroid hormone levels. 2 Boost iodine Your thyroid gland needs iodine to produce hormones. So if you’re low in iodine (which 43 per cent of adults are), you may need an iodine supplement. But note that the safe upper limit is 1100mcg a day. Once treated, aim to get enough iodine from…

1 SPAGHETTI BOLOGNAISE ' Because you can hide the vegies in it, everyone’s happy and you’ve got leftovers for the next day. ' 2 SALAD ' Lleyton’s good at the barbecue and I’ll do a nice salad to go with it. ' Bec & Lleyton are brand ambassadors for Hans Oliving premium deli meats. 3 PIZZA ' We make it at home, so it can be healthy. And the kids always get involved and create their own. '…

' Selling food is a lesson in psychology ' What kind of shopper are you? Do you stride the aisles with a well-ordered list, only picking up the items you need for the meals you have planned? Or are you more of a roamer, with a rough idea of what you need, but open to inspiration as you go? If this sounds like you, then you’re more likely to be upsold into buying less-healthy food. Supermarkets use a number of clever strategies to target people just like you. Take for example those terrific bargains at the end of every aisle. “We look at the price and say to ourselves ‘let’s get it!’and that’s how these ‘bargains’ end up in our trolley without much thought,” explains dietitian Gabrielle Maston, director of…

Exercise is key — but that doesn’t have to mean hitting the gym or taking up a new sport (unless you want to, of course). Experts advise you fit in at least 150 minutes of moderate-intensity activity every week — which is five sessions of 30 minutes each. There are plenty of ways you can hit this target, such as swimming, cycling or taking an aerobics class. But for most of us, walking is the easy option. To get the maximum benefits, make sure you walk briskly — so talking at the same time is a little hard. Or consider taking a long walk at lunchtime. Or leave your car further from the office or station and add those steps into your commute. As a general rule, we should aim…

Expand your vegetable repertoire & enjoy new taste sensations! Silverbeet & white bean soup Serves 4 Cost per serve $3.70 Time to make 30 min vegetarian 1 tablespoon olive oil 1 leek, chopped 1 celery stalk, chopped 1 large carrot, chopped 2 garlic cloves, finely chopped 6 cups reduced-salt vegetable stock 4 cups shredded silverbeet leaves (about ½ bunch, white stalks removed) 1 x 400g can no-added-salt butter beans, rinsed, drained 4 slices wholegrain sourdough bread ½ cup reduced-fat ricotta 30g grated reduced-fat mature cheddar cheese 1 Preheat oven to 180°C. Heat olive oil in a large saucepan over medium heat. Add the chopped leek, celery and carrot and cook, stirring, for 10 minutes, or until soft. Add the garlic and cook for a further 30 seconds, or until fragrant.…

Mushroom topped , win spinach, sun-dried tomatoes & goat’s cheese with kale salad Serves 1 Cost per serve $3.50 Time to make 20 min gluten free vegetarian diabetes friendly 1 handful baby spinach 1 large flat field mushroom 3 sun-dried tomatoes, diced 1 slice goat’s cheese, 1cm thick Salad 2 handfuls curly kale, thick stems removed 1 tablespoon olive oil, plus extra to drizzle 1 teaspoon balsamic vinegar 1 small garlic clove, finely chopped 1 Preheat the oven to 160°C. 2 Place the spinach and 2 teaspoons water in a pan and steam until leaves wilt. 3 Gently fry the whole mushroom on each side in a little olive oil, until both sides are beginning to moisten as the mushroom releases some of its juices. Transfer to a baking tray,…

‘Bake a bunch of these pretty tarts to serve your special guests’ Apple rose tarts Makes 16 Cost per serve $0.30 Time to make 40 min 2 sheets reduced-fat puff pastry 1 tablespoon raspberry jam or berry jam of your choosing 3 tablespoons almond meal 2–3 Pink Lady or Royal Gala apples Juice of 1 orange Icing sugar, to dust 1 Preheat oven to 200°C. Lightly grease two 12 x ¹/ ³ -cup (80ml) capacity muffin pans with cooking-oil spray. 2 Cut each pastry sheet into 8 equal strips. Brush each strip lightly with jam and sprinkle with almond meal. 3 Core apples with an apple corer, leaving skin intact. Cut apples in half from top to base. Slice apples very thinly with a sharp knife or mandolin. Toss apple…

Each day’s menu gives you … •8700kJ (about 2000cal) for weight maintenance • more than 35g of hunger-busting fibre • 100 per cent of your daily calcium needs • 2–3 easy and affordable gluten-free snacks Gluten free doesn’t mean missing out! “Gluten-free eating doesn’t have to be stressful, but it does require a little planning to make sure your diet is still healthy and balanced. This 7-day menu is packed with fibre — something you might miss out on when eliminating gluten (see p40). And because the focus is on eating unprocessed foods, it’s low in added sugar and salt, too. Enjoy! ” Learn more about your individual nutrition needs on p95. MONDAY Breakfast • Weet-Bix & fruit 2 gluten-free Weet-Bix with 200ml milk, 1 banana, ¼ cup berries, 2…

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…