Innholdsfortegnelse for July 2016 i Healthy Food Guide

In my 20s, I was what you’d call ‘hippy’ — not the crushed purple velvet kind, but I was carrying some puppy fat I just couldn’t shift. And no matter how I tried, I really wrestled with my appetite. Looking back, I now understand why that white bread cheese sandwich I’d eat for lunch saw me raiding the office biscuit jar by mid-afternoon. For, as we explore this month, not all carbs are created equal. When I learnt this, it changed everything. Ditching all carbs isn’t going to lead to ‘burning fat’ as some people believe, unless you happen to be a turbo-charged super-athlete, which most of us aren’t. As dietitian Nicole Senior explains in this issue, carbs are to our bodies what petrol is to a car, and you…

Have your say about what you’ve seen in this issue and you could win an Orgran prize pack! Featuring the latest products and original favourites, stock up your pantry with delicious and nutritious products from Orgran — a trusted name for over 30 years in gluten-free foods. * Congratulations to this month’s winner – Lynne Lillington from QLD – who has won a Savannah kitchen tools prize pack worth more than $58. Have your say at healthyfoodguide.com.au  and click WIN, or send to Locked Bag 5555, St Leonards NSW 1590…

Q My mother has lost a lot of weight since she fractured her hip last year and had surgery. She has such a small appetite; it’s been so difficult to get her to eat more. Is there something that can help her to gain weight? — Donna P, via email Loss of appetite is a normal part of ageing, but it can be difficult to watch the people you love lose weight and their vitality. Firstly, find out if her medication is impacting her appetite. Nausea is a common side-effect of medication, so ask her GP if it can be given separate from meal times. As we age, our stomach empties more slowly, so small, frequent meals (5–6 per day) are better than three large ones. This can be difficult…

Check the nutrition stock & pick one with more than 3g of fibre per serve From the absorption method to steaming and boiling, cooking perfect grains is a tricky business. And how much do you cook? There always seems to be enough to feed a village! If you’re still cooking regular stovetop rice, perhaps it’s time you explored microwavable rice. A stroll down the rice aisle will reveal an array of pouches and cups, all with cooking times of less than 2 minutes — and no sticky pots to wash up (bonus!). But are they just as nutritious as traditional rice? The new microwavable brown rice blends increase the amount of fibre in your diet, minus the 40-minute cooking time. In fact, the rice and chia blend from SunRice…

‘ You gain those extra stubborn kilos through mindless nibbling through the day ’ We make 250 decisions about our food every day, often without much thought If you’re following a healthy diet but can’t seem to lose weight — or, worse still, you’re actually gaining weight — it could be that you need to become more aware of the hidden kilojoules that you’re taking in each day. Numerous studies reveal that most of us incorrectly estimate how many kilojoules we’re consuming, especially if we’re already overweight. One study found that adults tend to underestimate their daily kilojoule intake by a massive 25 per cent. Even people following a weight-loss diet aren’t as clued-up as they think. A US study found female slimmers under-reported their kilojoule (calorie) intakes by 2000…

Get to know the usual look and feel of your breasts so that you notice any differences, says the Sydney Breast Cancer Institute. Check regularly for any changes by: • Using the flat pads of your fingers and small circular movements, touch your breasts up to the collarbone and out to the underarm. Do this while you are showering and also when lying down. • Place your hands by your sides and check your breasts in a mirror, looking for changes in colour, size or shape, any dimpling of the skin, ‘pulling in’ of the nipple or unusual discharge. • Check your breasts at the same time each month (preferably 2–3 days after your period ends or on the first Monday of each month if you no longer menstruate). If…

1 Beef skewers with roasted cauliflower pumpkin & salad Serves 4 Cost per serve $5.20 Time to make 45 min gluten free diabetes friendly 1 tablespoon wholegrain mustard 2 tablespoons balsamic vinegar, plus 2 teaspoons extra 500g lean rump steak, cut into 2cm cubes 700g pumpkin, seeded, cut into 1cm thick wedges (skin on) ½ large cauliflower, cut into florets 1 red capsicum, diced 8 wooden skewers, soaked 2 cups baby spinach ¼ cup (20g) shaved parmesan 2 teaspoons olive oil 1 Combine mustard and vinegar in a large dish. Add the beef; turn to coat. Cover and set aside to marinate for at least 30 minutes. 2 Preheat oven to 180ºC. Line a large baking tray with baking paper. Place the pumpkin on prepared tray and spray with oil.…

Tiramisu means ‘pick me up’ in Italian, and our version is sure to do just that! Tiramisu pots • Yoghurt & reduced fat ricotta cut the fat by 85%! • Enjoy this rich dessert with a quarter of the kilojoules Serves 6 Cost per serve $1.80 Time to make 15 min, plus 1 hour chilling 120ml brewed coffee, cooled 2 tablespoons (40ml) Baileys Irish Cream (or other coffee-flavoured liqueur) 1¼ cups reduced-fat smooth ricotta 2–3 tablespoons reduced-fat Greek-style yoghurt 3 teaspoons maple syrup 150g small sponge finger biscuits 2 teaspoons cocoa powder 1 Combine the coffee and liqueur in a small, shallow bowl; set aside. 2 Combine ricotta, yoghurt and maple syrup in a mixing bowl. Blitz with a stick mixer (or in a small food processor) until smooth and…

Thai coconut noodles Serves 1 Cost per serve $6.15 Time to make 10 min dairy free 1 teaspoon Thai curry paste ¼ cup reduced-fat coconut milk Dash of fish sauce ¼ teaspoon brown sugar 1 cup frozen stir-fry mixed vegetables 1 cup baby spinach ½ cup cooked shredded chicken 125g rice noodles 1 tablespoon sliced shallots, to garnish 1 tablespoon chopped coriander leaves, to garnish Fresh chilli, sliced, to garnish (optional) 1 Mix curry paste, coconut milk fish sauce and sugar in a bowl. 2 Layer all ingredients (except garnishes) in a 750ml capacity or larger jar in the order above. Store jar in fridge until ready to eat. Keep garnishes in a separate container or zip-lock bag. 3 Prior to serving, remove the jar from fridge and leave out…

Each day’s menu gives you … • 8700kJ (about 2000cal) for weight maintenance• more than 40g of hunger-busting fibre• 100 per cent of your daily calcium & iron needs• 2–3 easy, low-GI snacks for long-lasting energy Make carbs work for you! " It’s time to put carbs back on the menu. Slow carbs, like grainy bread, oats and brown rice, are digested slowly, giving long-lasting energy. They also help with long-term weight loss (turn to p34 for more information on this). Follow this 7-day menu and you’ll hit your daily target for vegetables, fibre, calcium and iron (without missing out on chocolate, carbs and wine). Enjoy! " Learn more about your individual nutrition needs on p97. MONDAY Breakfast • Banana porridge made of ½ cup rolled oats, ½ cup milk, 1 banana, 2 tbs…

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 80kg 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…

• 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…

While there’s currently no cure for colds and flus, what you eat over the winter months can help you avoid coming down with one. 1 Boost vitamin C Vitamin C is a powerful antioxidant which protects and keeps your cells healthy. Several studies show that it may reduce the duration of a cold in some people. Add plenty of vitamin C-rich foods such as oranges, lemons, grapefruit or mandarins to your meals and salads. Try swapping coffee for a hot lemon and honey tea. 2 Add in more zinc A lack of zinc lowers your immunity, making you more susceptible to infections. Get your zinc from foods like meat, chicken and seafood (especially oysters). It’s also found in milk, whole grains, legumes and nuts. 3 Get more vitamin A Vitamin…

Probiotics defined Probiotics are microorganisms (bacteria) that, in large enough amounts, can provide big health benefits for our bodies. They are the ‘good’ bacteria that live in our intestines, fighting ‘bad’ bacteria that cause illness. The right balance Think of your digestive system as a thriving forest with over a 100 trillion species of trees and plants. This vast diversity of plant life represents the bacteria — both good and bad — living in your gut. And the more diverse and lush the forest of bacteria is, the healthier you are. So, it’s important to have as many different strains of bacteria living in your gut as possible. Stress, illness, certain medications and fatty fast food can all reduce the diversity of the forest in your digestive system. Antibiotics practically…

Recent evidence taken from the latest Australian Health Survey shows we’re inadvertently up-sizing our servings of some common foods. Here’s a few of the most surprising. • Cooked rice A healthy serve is half a cup. Many of us are eating more than double that at dinnertime. • Burgers The patty alone should be roughly the size of your palm. We’re eating up to four times that. • Cake The right size is a small cupcake. But our sweet treats are often three times that — yikes! • Fruit juice Just half a cup is enough, considering the amount of fruit that’s in it. But we’re regularly gulping down a full glass — that’s up to four oranges. While you may be following a healthy diet, it might be time you downsized your portions.…

Cooking/clearing up • Mouthful of fatty roast beef sliced from the end while joint is resting 230kJ (55cal) • 1 slice of ham 160kJ (38cal) • 2 tbs leftover cheese sauce scraped from the pan 350kJ (84cal) • ½ leftover roast potato dipped in gravy while clearing up 200kJ (48cal) • 1 tbs leftover cake mixture scraped from the bowl 70kJ (17cal) • 3 tsp homemade bolognese sauce ‘to taste’ 180kJ (43cal) • Leftover sandwich triangle from entertaining 350kJ (83cal) • 1 thin slice of cheese 290kJ (70cal) • 3 finger dips into a pot of hoummus 95kJ (23cal) Out & about • 6 hot chips from a friend’s portion 600kJ (144cal) • 2 mint lollies 100kJ (24cal) • 3 jelly snakes 350kJ (84cal) • Handful of peanuts in the…

Too cold to step out? Then stay indoors, rug up and try something new — like our hearty casseroles, flavourful mushroom dishes or nutty seed loaf. They’ll warm you up from the inside! 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…

Pearl barley has a low GI that prevents post-meal energy slumps Barley tomato risotto with grilled chicken Serves 4 Cost per serve $3.35 Hands-on time 15 min Cooking time 30 min diabetes friendly 1 medium onion, finely chopped 1 cup (220g) pearl barley 1 x 400g can no-added-salt chopped tomatoes ¼ cup basil leaves, plus extra small leaves, to serve 1 tablespoon olive oil 1 tablespoon lemon juice 1 garlic clove, crushed 600g chicken breast fillets 1 cup frozen peas 1 bunch asparagus, chopped 1 tablespoon balsamic vinegar ½ cup grated parmesan 1 Spray a saucepan with oil and set over medium heat. Sauté the onion for 2–3 minutes. Then add the barley, stir for 1 minute. Add tomatoes and basil with 2 cups of water; cover and bring to…

Shakshuka Serves 4 Cost per serve $2.65 Time to make 20 min dairy free vegetarian diabetes friendly you’ll need … plus + canned tomatoes + parsley + wholegrain sourdough bread 1 medium red capsicum, roughly diced 2 cups mushrooms, sliced 1 x 400g can Heinz Beanz Creationz Spanish Style Beanz 1 x 400g can no-added-salt chopped tomatoes 8 eggs 2 tablespoons flat-leaf parsley, chopped, to garnish 4 slices toasted wholegrain sourdough, to serve 1 Spray a large non-stick frying pan with olive oil and set over medium heat. Cook capsicum for 3 minutes. Add mushrooms, and cook for a further 2 minutes. Add the beans and tomatoes, bring to the boil for 2 minutes, then reduce heat to a gentle simmer. 2 Make eight wells in the tomato mixture and…

Grab some goodness With the goodness of beetroot, oats and chia, these delicious bars are perfect for lunchboxes. Organic Raspberry, Apple and Oats Aribars have no added sugar or salt and are wheat and dairy free. Cut cholesterol Flora pro-activ with plant sterols is clinically proven to lower cholesterol by up to 10% in three weeks! For best results, use 25g Flora pro-activ every day as part of a healthy diet which is low in saturated fat. Dairy-free porridge Oats+Chia from The Chia Co is a delicious, dairy-free, ‘just-add-hotwater’ porridge. A good source of fibre, omega-3 fatty acids and protein, this porridge is lightly sweetened with coconut sugar. Going coco-nutty Tablelands Coconut Spread is the delicious way to bring all the goodness and flavour of coconut to your sandwiches or…

Home truths Well done HFG! It was about time someone printed ‘The truth about gluten’ (May 2016). Processed gluten-free (GF) foods are often high in fats and sugars. But a GF diet of fresh veg, fruit and plain meats is healthy but can be boring. True GF diets are lifesaving for coeliacs and it needs to be put out there that it’s not a fad. I wouldn’t choose this diet if I didn’t have to because meal times should always be fun, family times. Lynne Lillington, QLD It’s all smoke and mirrors ‘Are you being tricked into eating badly?’ (May 2016) was a real eye opener in a market that is frustratingly confusing with many labels, information and claims. The article really made me think about what I purchase and…

‘It’s an easy trap to eat kids’ leftovers and then have a snack on top of that as well’ My mum always made great food and got us involved. There were never packets of junk food around, so when I got home from school, I would always make a healthy snack for myself. Then I realised that making food made me feel good. Modelling at 16 years of age was the worst thing I could have done. I was on the brink of an eating disorder, but fortunately only modelled for a year-and-a-half. After finishing high school, I went to London to study at the Le Cordon Bleu cooking school. Then I lived in Italy, where I was blown away by the fresh food that people eat every day. When…

If you’ve ever tried to find out where your food comes from by checking the fine print on the label, you know just how hard it can be. This month, a clearer food labelling system rolls out. Look for the new yellow bar on packs. Much like the charging bar on your phone, it illustrates how ‘Australian’ a food is, based on where it’s been grown, manufactured and packed. While this is good news, manufacturers still aren’t required to name which country a food comes from. This is a pity, since many of us are concerned about the lack of food safety standards in some other countries. But at least these new labels make it easier to spot Australian-made food. Find out more at www.foodlabels.industry.gov.au/ ‘Made in Australia’…

EXTRA VIRGIN OLIVE OIL EVOO, as it’s sometimes known, contains high levels of ‘good’ fats, which help lower cholesterol. Extra virgin olive oil is abundant in heart-protective antioxidants. Health value: 5/5 Smoke point: 160–200°C — medium/high Use it for: Salad dressing, marinating, grilling, drizzling, baking COCONUT OIL Use it sparingly as its ‘superfood’ health claims are unsubstantiated. Coconut oil is 90 per cent saturated fats, and has been shown to raise cholesterol levels. Health value: 2/5 Smoke point: 177°C — high Use it for: Stir-frying, baking CANOLA OIL This oil is the kitchen all-rounder. Canola oil is low in saturated fat but it lacks beneficial antioxidants. It performs well under high heat. Health value: 3/5 Smoke point: 200°C — high Use it for: Stir-frying, sautéing, grilling, baking PEANUT OIL Its…

1 Do dairy differently Yoghurt contains friendly bacteria that is gentle on your tummy, so add it to your daily menu. Just be sure to look for one without added sugar. Or try other probiotic dairy foods like cottage cheese and kefir. 2 Try pickled veg Sauerkraut is a German dish of pickled cabbage, and Kimchi is a Korean dish of spicy pickled cabbage. Veg in cans or jars have been heat treated, killing off the probiotics. So buy from the cold section of specialty stores, or make your own. 3 Sip on miso  Miso is a savoury paste made from fermented soybeans. Use it as a condiment for cooked meat and fish, or spread it over grilled eggplant. If making miso soup, take it off the heat before stirring…

It’s not about cutting all carbohydrates to lose weight, but rather choosing carbs that keep hunger at bay The slow-carb advantage: low-GI carbs keep you feeling full for longer We know that cakes, biscuits and soft white bread are high in carbs. And so are hot chips, potato crisps and flaky pastries. If you find that these foods are de-railing your good health intentions, it seems logical to think that quitting carbs might be the answer to your health woes. You might have also heard so-called fitness gurus talk about how you can ‘burn fat’ and shed weight fast if you deprive your body of carbohydrates. Are they telling the truth? Well, yes and no. And we’ll explain why in a minute. The most important thing to understand is…

It’s a sad but true fact that cancer will touch the lives of most of us at some stage: In Australia, one in two men and one in three women will be diagnosed with cancer by the age of 85. But you can take steps to help protect yourself. Though there is no anti-cancer diet, growing evidence suggests that our food choices can help protect our bodies from cancer. “Foods that are high in antioxidants and fibre, such as fresh vegetables, fruit, whole grains and legumes (e.g. chickpeas and lentils) can reduce cancer risk,” says Alan Barclay, dietitian and Chief Scientific Officer of the Glycaemic Index Foundation. “Foods such as white bread, pastries and potatoes are best minimised as they increase your levels of blood glucose. And this makes…

Butter chicken Serves 6 Cost per serve $3.45 Hands-on time 25 min Cooking time 2 hours, 40 min, plus 3 hours marinating Suitable to freeze diabetes friendly 6 medium (about 1kg) skinless chicken thigh cutlets 2 tablespoons tandoori paste 1 tablespoon olive oil 1 large brown onion, finely chopped 3 garlic cloves, crushed 1 teaspoon garam masala 1 teaspoon cumin 1 teaspoon coriander 1 teaspoon paprika 2 tablespoons no-added-salt tomato paste 1 x 410g can tomato purée 1 cup reduced-salt chicken stock 2 tablespoons honey 1 cinnamon stick ¼ cup reduced-fat thickened cream 150g snow peas, trimmed 150g sugar snap peas, trimmed 2 bunches Asian greens, trimmed, cut into 8cm lengths 3 cups steamed basmati rice, to serve 1 Combine chicken with tandoori paste in a large bowl; cover…

Placing mushrooms in direct sunlight for an hour increases their vitamin D content Mushroom & risotto chicken with quinoa roasted tomatoes Serves 4 Cost per serve $4.70 Time to make 50 min gluten free 3 cups reduced-salt, gluten-free chicken stock 1 tablespoon olive oil 350g button mushrooms, wiped clean, sliced 300g chicken breast fillet, thinly sliced 1 medium white onion, finely chopped 2 garlic cloves, crushed 1 large zucchini, diced 1 cup (200g) white quinoa ¼ cup finely grated parmesan 1 tablespoon chopped chives 2 cups baby spinach 1 x 250g punnet cherry tomatoes 1 Put stock in a medium saucepan over high heat and bring to the boil. Reduce heat to very low and keep the stock at a simmer. 2 Heat 1 teaspoon of olive oil in a…

Seed & oat bread Makes 1 loaf (about 13 slices) Cost per slice $1.10 Time to make 1 hour, plus 2 hours resting Suitable to freeze dairy free diabetes friendly 1 cup sunflower seeds ½ cup flaxseeds (linseeds) ½ cup slivered almonds 1½ cups rolled oats 2 tablespoons chia seeds 4 tablespoons psyllium husks 1 teaspoon sea salt 1½ cups water 1 tablespoon olive oil 1 Combine dry ingredients in a silicone or greased non-stick loaf tin. Stir well with a fork. 2 Add water and oil, and mix until the ingredients are well combined and dough is very thick. Let dough sit for at least 2 hours or overnight. Dough is ready to be baked when solid. 3 Preheat oven to 175ºC. Bake loaf for 20 minutes, then remove…

Salmon, ricotta & quinoa cups Serves 6 (makes 12) Cost per serve $2.30 Hands-on time 20 min Cooking time 35 min gluten free ¹/ ³ cup quinoa ²/ ³ cup water 1 fresh corn cob, husk removed 6 large eggs 200g reduced-fat ricotta cheese 210g can red salmon, drained and flaked 1 cup grated zucchini (1 small–medium) 2 green shallots, thinly sliced ¾ cup grated reduced-fat tasty cheese 1 Grease a 12-hole (¹/ ³ cup capacity) non-stick or silicone muffin tray. Preheat oven to 190°C (170°C fan-forced). 2 Place quinoa and water in a small saucepan. Bring to boil. Reduce heat, simmer covered for about 10 minutes, or until all liquid has been absorbed. Remove from heat. Stand covered for 10 minutes. 3 Cut corn kernels from the cob. 4…

YOUR GUIDE TO A HEALTHIER OIL, Australian Olive Association. 2013. Smoke Point of Olive Oil. Available at www.australianextravirginolive oil.com Accessed April 2016. Choice. 2014. The right cooking oil. Available at www.choice.com.au Accessed April 2016. Eyres et al. 2016. Coconut oil consumption and cardiovascular risk factors in humans. Nutr Rev. 74(4): 267–80. WHAT’S THE DEAL WITH … PROBIOTICS, Choice. 2014. Fermented foods. Available at www.choice.com.au Accessed April 2016. Dietitians Association of Australia. 2016. Probiotics. Available at www.daa.asn.au/for-the-public/smart-eating-for-you/nutrition-a-z/probiotics/ Accessed April 2016. Eckburg et al. 2005. Diversity of the human intestinal microbial flora. Science. 308(5728): 1635–38. Kristenson et al. 2016. Alterations in faecal microbiota composition by probiotic supplementation in healthy adults: a systematic review of randomized controlled trials. Genome Medicine. 8: 52. LOW CARBS vs SLOW CARBS, Aller et al. 2014. Weight loss…

Recipes contain no more than: • 1700kJ per main meal• 800kJ 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…