Innholdsfortegnelse for August 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…

Q I’m lactose intolerant and while I can manage my diet at home, I worry about eating out. Are small amounts of dairy ok? — Tina, via email The good news is that most people with lactose intolerance can tolerate some lactose in their diet. This means that dairy doesn’t have to be off the menu for good, which is helpful when eating out. Research shows that most people can drink at least one glass of milk a day without symptoms. But the amount tolerated and consequent side effects varies from person to person, so it’s a case of ‘trial and error’. Keep in mind that some dairy foods are lower in lactose than others. For example, hard cheeses (like parmesan and cheddar), yoghurt and sour cream have a lower…

What’s so good about chocolate (well … besides the obvious)? Chocolate is made from cocoa beans that are naturally rich in flavonoid antioxidants. These have been shown in scientific studies to reduce ‘bad’ LDL cholesterol, increase ‘good’ HDL cholesterol, and help our blood vessels be more flexible. They have also been shown to prevent our blood from becoming ‘sticky’ and forming clots, reduce inflammation, improve insulin sensitivity and lower blood pressure. It’s about the antioxidants Chocolate comes in several forms. Cocoa powder has the most antioxidants, containing 10 per cent by weight of flavonoids. Next comes dark chocolate, and the higher the cocoa content, the more antioxidants it contains. Milk chocolate has half as much as dark chocolate, and white chocolate has no antioxidants. Remember, chocolate is high in saturated…

Did you know that one in two of us will gain up to five kilos this winter? That’s the result of sitting in front of the TV on chilly nights and eating stodgy comfort foods. Meanwhile, our athletes are in tip-top form, preparing for the dream of a lifetime — winning gold at the Olympic Games. So we’re about to spend even more time on the couch, watching these athletes run, swim and leap their way to glory. But rather than merely applauding their superhuman feats, why not use their victories as motivation for your own health? Over the page, we show you ways you can be your own champ this winter. You’ll get back the vitality you’ve been lacking, and best of all, you’ll skip those unwanted cold-weather kilos!…

Time to move Drink a big glass of water to rehydrate. Then, get a head start on the day with 30–45 minutes of exercise, such as a brisk walk or a yoga class. Balanced brekkie A combination of protein, carbs and healthy fats gives you the energy to power through your morning and also keeps you full for longer. Pit stop Skip the muffin or cake with your morning coffee, and instead pour out a big glass of water to go with it. Morning munchies Snack on a piece of fruit and small handful of nuts, which are rich in energising B vitamins and fibre to keep you satisfied until lunch. Light lunch Avoid a heavy lunch as it will zap your energy while your body works hard to digest…

* US researchers working with laboratory mice have found that gut bacteria could trigger metabolic changes that influence the development of cancer. * A UK study analysing over 1000 sets of twins has identified gut organisms that influence metabolism, and even food preferences. By studying twins, researchers are finding that these can be inherited through our genes. * Stress is also being linked to gut bacteria. Not only does stress make changes to our gut bacteria, but these bacteria also impact our behaviour and mood. In fact, the temperament of children as young as 18-months-old has been connected to the diversity and abundance of their gut bacteria. * Antibiotics, like amoxicillin (Amoxil), have been shown to reduce the variety of bacteria in the gut. And researchers found that people who…

Eating rich, comfort food isn’t the only reason our jeans ‘shrink’ in winter For the majority of us, winter means more time on the couch with a blanket and a bowl of comfort food. So, it’s no surprise when our jeans and sweaters start feeling a bit snug. In fact, 50 per cent of men and 38 per cent of women are expected to gain up to five kilos between the months of June and August. Unlike our ancestors, there’s no need to store fat when food is scarce ‘Oh, but it’s just my ‘winter coat’’ It’s easy to blame those extra few kilos on the need to stay warm over winter. “It’s a myth that we gain weight for extra warmth,” says Dr Kacie Dickinson, Associate Lecturer in Nutrition…

Got the winter blues? Our energy-boosting recipes will increase your vitality. You’ll spend less time washing up with our one-pot meals. And if you’re looking for a healthy breakfast, turn to p84. Enjoy! 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…

MONDAY Chicken & couscous stuffed capsicums Serves 4–6 Cost per serve $3.90 Time to make 30 min diabetes friendly you’ll need … plus + baby spinach + fresh basil + chargrilled eggplant + BBQ chicken breast + grated cheese + garden salad PER SERVE (1 capsicum + 1 cup salad) 1656kJ/396cal Protein 39.5g Total Fat 9.2g Sat Fat 5.0g Carbs 34.3g Sugars 9.1g Fibre 7.2g Sodium 309mg Calcium 312mg Iron 3.8mg 1 x 400g can no-added-salt chopped tomatoes 200g baby spinach ¾ cup couscous 50g store-bought chargrilled eggplant, drained, sliced ½ cup basil leaves 300g BBQ chicken breast, skin removed, shredded 4–6 large capsicums, tops cut off and seeded (keep tops) 150g reduced-fat smooth ricotta ½ cup reduced-fat grated cheese Garden salad, to serve 1 Preheat oven to 220°C. Line…

Nuts & blues Serves 2 Cost per serve $2.65 Time to make 10 min gluten free dairy free diabetes friendly PER SERVE 2183kJ/522cal Protein 16.1g Total Fat 36.0g Sat Fat 6.4g Carbs 31.2g Sugars 26.2g Fibre 8.2g Sodium 115mg Calcium 43mg Iron 1.7mg 2 ripe bananas, peeled (use frozen bananas for a thicker consistency) ½ ripe avocado, stone removed 3 tablespoons hazelnut butter (or any other nut butter) 1 tablespoon cacao powder 1½ cups (375ml) cold almond milk (unsweetened) To serve Fresh blueberries (or frozen, thawed) Toasted almonds or hazelnuts, roughly chopped 1 Roughly chop the bananas and add to a blender along with the flesh of the avocado and the rest of the ingredients. 2 Blend on a high speed until completely smooth. 3 Divide the blueberries between two…

Each day’s menu gives you … • 6300kJ (about 1500cal) for gradual weight loss• more than 30g of hunger-busting fibre• 2 serves of fruit and 5 serves of vegetables• 2–3 easy snacks for long-lasting energy Boost your vitality this winter! "It’s that time of year where the cold weather seems to drain our energy levels, which makes preparing nourishing meals seem like an effort. So, if winter has left you feeling flat, try this 7-day menu. It’s packed with easy, energising meals and snacks that will help you lose weight, so you can feel your very best, no matter what time of year it is. Enjoy! " Learn more about your individual nutrition needs on p97. MONDAY Breakfast • Upside-down breakfast (p86) (1600kJ/380cal total) Lunch • Salmon & avo crackers 4 Ryvita crispbreads topped…

• IBS TRIGGERS We look at the leading causes of digestive pain and help you work out what the right treatment is for you. • FODMAP-friendly meals! Designed especially for those with IBS to be kind to your tummy and tasty, too! • Food habits that age you Find out how the food we eat plays a major role in how old we look and feel. ... and much more! All our recipes are developed with dietitians to optimise your health! SEPTEMBER ISSUE ON SALE 15 AUGUST!…

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…

I’m not much of a TV sports fan, yet whenever the Olympics roll around I’m glued to the screen, awed by these athletes at the height of their physical powers. In the lead-up to the Rio Olympics, you may have noticed a surge in advertising using people leaping and jumping with unbridled bursts of energy. Have you ever thought, “What I’d give for some of that vitality!?” (Without the harsh 5am training sessions!) Winter is a time when many of us tend to feel sluggish and lacking in vitality. We’re juggling work, family and a crowded schedule of commitments, and it’s all-too-common to feel tired all the time. So this month, our dietitian, Brooke Longfield, takes us through her simple 6-step guide to getting our mojo back. See how on…

No, it’s not that swollen knee or red, sore gums. Chronic inflammation is slow and silent. You can’t feel it. You can’t even see it. And it can go undetected for years. Our body sends out white blood cells to fight infection. But sometimes our immune system gets it wrong, and it sends out fighter cells needlessly. And if there’s nothing for them to fight, they damage healthy cells and organs. This process is chronic inflammation. It can be caused by stress, lack of sleep and being overweight. Evidence shows that it can lead to heart disease, diabetes and arthritis. Include these foods to protect your body against damage caused by inflammation. 1 Eat oily fish twice a week Oily fish such as sardines, salmon and tuna are rich in…

 You’re always glowing with health. Is it hard work? 'My dessert treat is a good cheese with a glass of red wine' No, I don’t think it is. I’m not the sugar or alcohol police. But I never eat junk food and I do something active every day. My go-to is walking. I have a dog and so even if it’s raining, I look into his little face and I feel guilty if I don’t walk at least 35 minutes each day with him. I also go on 2-3 hour walks every week. Do you refuse to eat or drink some things? If I’m visiting a friend and they serve a decadent dessert, I will at least have a little bit. But I would never drink a soft drink and…

Look for a bar with a simple ingredients list When it comes to the crunch, snack bars are so convenient. And they’re individually wrapped so you can pop them in your desk drawer, glove box or bag for an easy snack on-the-run. But, the muesli bar aisle is a minefield of health claims, star ratings and shiny packaging, making it tricky to make the right choice. Some are so high in sugar that they more closely resemble a chocolate bar than a healthy high-fibre snack. But there’s no need to avoid snack bars completely. Here are four things to look for when choosing a healthy bar. 1 Simple ingredients list. A healthy snack bar is essentially a handful of trail mix squished into a bar, so it should have…

As we follow our Aussie athletes taking off on their Olympic journey, admiring their strength and stamina, we might be wishing that we had their energy. If you’re tired all the time and are lacking in vitality, you’ve come to the right place. Here’s how to fuel your body to perform at your best, just like an athlete does, each and every day. Eat a breakfast of champions An elite athlete wouldn’t think of starting the day on an empty tank, and nor should you! Research shows that a nourishing breakfast improves both mental and physical performance for the entire day. So, if you often have the brain fuzzies by 10am, try taking just a few minutes to make a healthy breakfast before heading out in the morning. TIPS FOR…

We know antibiotics damage both good and bad bacteria in our gut. Further, antibacterial products affect the bacteria in our mouths and on our skin. Having the right bacteria in our mouths creates a ‘biofilm’ that acts to protect our teeth against the acid from the foods we eat. The wrong balance of bacteria, however, is damaging to our teeth. Similarly, over-using antibacterial hand sanitisers can actually damage your skin and help bad bacteria to grow. It may explain the increase in resistant strains of bad bacteria.…

Hot drinks Who can resist a warm, fresh coffee or creamy hot chocolate? A large cafe-style drink can give you up to 1400kJ (335cal) — twice the kilojoules of a healthy snack. Choose smaller sizes and ask for reduced-fat milk. Mashed potato It’s smooth and buttery, and tastes so good! And this is why it’s so easy to overeat. Hold back on the butter (adding just a dash of milk), and try mashing in some cauliflower or carrots to boost your fibre. Puddings In summer, fruit is a refreshing way to end a meal, but in winter we search for something warming. Rich, self-saucing puddings and crumbles are loaded with fat and sugar, so watch the portions and don’t have them often. Creamy sauces A small dish of creamy pasta…

Make both these dishes from just the one jar of korma curry paste Spiced beef & cauliflower pilaf Serves 6 Cost per serve $2.10 Hands-on time 15 min Cooking time 35 min dairy free diabetes friendly 1 tablespoon olive oil 2 brown onions, thinly sliced 200g Swiss brown mushrooms, thinly sliced 300g lean beef mince 2 tablespoons korma curry paste 400g cauliflower florets (½ small cauliflower) 1½ cups basmati rice 2 cups reduced-salt chicken stock 1 x 400g can no-added-salt brown lentils, rinsed, drained 1 cup frozen peas, thawed 1 tablespoon toasted flaked almonds ½ cup coriander leaves 1 Heat oil in a large saucepan on medium heat. Cook onion and mushrooms, stirring occasionally, for 10 minutes, or until caramelised. 2 Add mince. Cook, stirring to break meat up, for…

5 TOP FOODS TO BEAT INFLAMMATION, p18 Barbaresko et al. 2013. Dietary pattern analysis and biomarkers of low-grade inflammation: a systematic literature review. Nutr Rev. 71(8): 511–27. Buyken et al. 2014. Association between carbohydrate quality and inflammatory markers: systematic review of observational and interventional studies. Am J Clin Nutr. 99(4): 813–33. Galland L. 2010. Diet and inflammation. Nutr Clin Pract. 25(6): 634–40. STACK ON THE FLAVOUR … WITHOUT SALT, SUGAR & FAT, p26 Carlsen et al. 2010. The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. Nutrition Journal. 9: 3. Jurenka JS. 2009. Anti-inflammatory properties of curcumin, and major constituent of Curcuma longa: a review of preclinical and clinical research. Altern Med Rev. 14(2): 141–53. Saxelby, C. 2012. Complete Food and…

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. PER SERVE 2085kJ/499cal Protein 26.4g Total Fat 16.1g Sat Fat 5.5g Carbs 55.1g Sugars 10.3g Fibre 13.1g Sodium 806mg Calcium 93mg Iron 4.2mg 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,…

The oily truth I found last month’s article ‘Your guide to a healthier oil’ (July 2016) very helpful. With so many oils to choose from these days, I have sometimes wondered if I was making the right choice. Especially now with all the fuss over coconut oil – just because something might claim to be a ‘superfood’, it might not actually be quite so super. Meghan Atkins, NSW Recipes for success Thank you HFG for your June issue. There was some really good and useful information, from ‘Where is sugar hiding?’ (June, 2016) to the amazing soup and beans recipes. Must try: Mexican chilli bean soup and Green minestrone soup. I served them to my two-and-a-half year old son and even he loved them! Thanks. Diana Mignani, QLD Cooking by…

'The average brewing time is 25 seconds, which is disgusting' So, how do you make the perfect cup of tea? Bring your kettle to the boil, but don’t let it switch off by itself. The key is having oxygen in the water, and every second it boils, you’re pumping out the oxygen. I always recommend pouring out any residual water in the kettle and starting afresh. Jiggle or no jiggle? This whole jiggling thing is a complete waste of time. It washes off the colour which fools you into thinking that the tea’s ready. But colour doesn’t mean flavour, and the flavour is still in the bag. How long should it steep? The average time people brew their tea is 25 seconds, which is absolutely disgusting. Three minutes is ideal.…

Did you know that humans are the only species that seeks out the spicy flavour of chilli? It’s curious that a food which triggers our pain receptors into action can be so popular. While it’s often believed that hot chilli causes a rush of endorphins, resulting in a mild ‘high’, there’s little scientific evidence to prove it. What we do know is: *Chilli activates heat receptors that live all through our bodies, not just on our tongues. We all have a different number of heat receptors, which explains why some of us find chillies are too hot to handle. *For those who love the fiery taste, chilli has got some hot health benefits: vibrant red chillies are packed with powerful cancer-fighting antioxidants, especially vitamin C. *The other advantage of chilli…

What’s sucking all my energy? Being stressed affects your whole body. Stress hormones, such as adrenaline and cortisol, speed up your heart rate, breathing and metabolism. Nature intended this to be a short-term reaction. But if you feel stressed over a long period of time, the extra pressure on your body can lead you to feel physically and mentally exhausted. This is called burnout, where you lose the drive and motivation for many of the things you previously enjoyed. Eating well can be your first step to getting back your vitality and energy.…

* More PEACE Minimise the stress in your life. Stress and anxiety are bad for our gut bacteria. • Set aside time every day to do at least 30 minutes of moderate activity, like going on a brisk walk or swimming laps at the pool. • Be aware of what’s going on around you and accept it for what it is. Identify what are helpful thoughts and what are not. • Ask for a hand. Sometimes, having more peace needs the support and assistance of others. Don’t be afraid to ask for help. * Less PROCESSED food A diet full of takeaway and packaged foods that are high in processed fats and sugars and low in fibre will lead to a lower diversity of gut bacteria and the overproduction of…

Q How can fermented foods help me (and my gut) feel better? A Fermented foods like sauerkraut, kimchi, kombucha and yoghurt contain vast amounts of bacteria. Some are also been known to have healing properties. The bacteria in fermented foods can help good bacteria in our gut grow. Q Is eating whole grains bad for my gut (and my health)? A Whole grains contain fibre and carbs — the favourite food of good gut bacteria. Studies show that eating whole grains and other fibre helps us grow the best mix of gut bacteria. However, if you have a bad mix of gut bacteria and a lot of tummy problems such as bloating, try a low-FODMAP diet which temporarily restricts some grains such as wheat and bran. But before cutting out…

Sip on herbal tea Swap milky coffee and sugary hot chocolate for a herbal tea. Green tea can also help reduce your risk of catching a cold. Slurp up vegie soups Skip creamy soups and spoon into one with loads of vegies. Plus, studies show that people eat 20 per cent less when they start their meal with soup. Dig into baked beans Pour a small can of reduced-salt baked beans on grainy toast. This warming, high-protein breakfast will keep you full right through until lunch. Spoon on stewed fruit For those sweet cravings, stewed apples, pears or rhubarb with Greek-style yoghurt are a satisfying snack. Add a shake of cinnamon to bring out natural sweetness. Make a meal of porridge Warm and comforting, a bowl of porridge is high…

Chocolate hazelnut biscuits ( p80 ) Makes 37 Cost per biscuit $0.25 Hands-on time 25 min Cooking time 12 min PER BISCUIT 274kJ/66cal Protein 1.1g Total Fat 3.7g Sat Fat 0.6g Carbs 6.7g Sugars 4.2g Fibre 0.9g Sodium 18mg Calcium 11mg Iron 0.4mg 125g reduced-fat table spread 1 cup brown sugar 1 teaspoon vanilla extract 1 egg 1 cup wholemeal flour ¼ cup cocoa powder Pinch of salt (optional) ¾ cup finely chopped toasted hazelnuts 1 Preheat oven to 160°C. Line 3 large baking trays with baking paper. 2 Beat spread, brown sugar and vanilla in a medium bowl with an electric mixer until pale and creamy. Add egg and mix until well combined. Sift flour, cocoa and salt (if using) into mixture, returning husks to the bowl. Stir until…

Quick chick risoni soup Serves 1–2 children Cost per serve $1.20 Hands-on time 5 min Cooking time 10–15 min 3 cups water 2 raw skinless chicken thighs, chopped into small, toddler-size pieces ½ cup risoni pasta (you can also use rice or pearl barley) ½ cup peas (fresh or frozen) ¼ teaspoon iodised salt flakes (optional) To serve Pecorino cheese, grated (hard Italian cheese made from sheep’s milk) Good quality bread, for dipping 1 Place the water into a medium saucepan over high heat until water is boiling. Reduce heat to low and gently add the chicken. Allow the water to simmer for about 3–5 minutes. 2 Add the risoni (or alternative) and continue simmering until it is almost cooked. For softer risoni pasta, and a thicker soup, simmer the…

Sugar-free chocolate Cutting out sugar? The Well Naturally No Sugar Added Chocolate collection is all indulgence and no guilt, thanks to stevia, a natural plant-based sweetener. wellnaturally.com.au Nuts about peanuts Mother Earth Natural Peanut butters are made with Hi-Oleic peanuts. No added fillers, sugar, preservatives or oil. Superfood variants contain the added goodness of LSA or chia seeds. It’s really good Real Good Food Organic Camu Camu powder is made from a fruit from Peru that is rich in vitamin C, with a unique citrus flavour. Full of antioxidants, mix it into water, smoothies or cereals. Soy natural Pureharvest Organic Tamari is an authentic wheat-free soy sauce, brewed in the traditional way from whole soy beans. It’s gluten free, contains no nasties and is GMO free! Tickle your taste buds…