Innholdsfortegnelse for October 2016 i Healthy Food Guide

Healthy Food Guide (HFG) magazine is your complete guide to healthy eating. Our recipes use easy-to-find, affordable ingredients. Cook with HFG, and you’ll always enjoy a nutritious meal. You can trust our advice. All our health information is supported by solid scientific evidence, not media fanfare or celebrity endorsements. We smooth out any confusion caused by ‘pseudoscientists’. We give unbiased opinions and are not affiliated with any food manufacturers. All branded food in HFG has been approved by our dietitians. Advertisers cannot influence editorial content. Dietitians review all our articles so that they’re always accurate and up-to-date. We also publish our references in the magazine and online at healthyfoodguide.com.au. Every recipe in Healthy Food Guide is healthy Our recipe writers work with qualified dietitians to develop all our meals. A…

Do you eat your five-a-day? Well, only seven per cent of Australians are eating the recommended five serves of vegies each day. And yet there’s overwhelming evidence we can protect our bodies against chronic disease by doing just that. The antioxidants abundant in vegies “help with the stress of metabolism by making our blood vessels ‘more bouncy’, and also help our liver deal with what life throws at it,” explains Dr Duane Mellor, the Dietitians Association of Australia spokesperson. In a new study, researchers have discovered that the carotenoids (antioxidants) found in everyday vegies such as carrots, pumpkin and spinach may halve your risk of developing insulin resistance, a major risk factor for type 2 diabetes. To help you reach your daily target, we add in a minimum of two…

Gone are the days when choosing your milk was as simple as deciding between full fat or skim. These days, there’s an extensive range of non-dairy milk alternatives to tempt your tastebuds. If you’ve taken dairy off the menu, you may need to consider the rest of your diet to make sure that you don’t miss out on any of the important nutrients that cow’s milk offers. (It’s one of nature’s best sources of calcium, after all). The right milk alternative for you depends on your reason for not drinking cow’s milk in the first place. So, we’ve selected the best brand for every need. Have you got tummy trouble? If you suffer from Irritable Bowel Syndrome, then cutting back on lactose (the natural sugar in milk) may reduce bloating…

Instead of heading straight to the couch after dinner, lace up your joggers — health experts believe that just 15 minutes of walking, or about 100 steps, improves your health. You’ll: 1 Enjoy better digestion Slumping in a recliner after eating can bring on heartburn. But being upright and walking can reduce painful indigestion. 2 Help blood sugar levels A short walk after meals improves insulin sensitivity and controls sugar spikes better than one long walk a day. 3 Calm down Grab a family member or a friend and walk and talk together. 4 Get better sleep Walking is a good way to de-stress, which improves sleep quality. Plus, you’re not looking at the TV and other electronic gadgets which leads to poor sleep. 5 Lose some weight Moving more…

When Turia Pitt was caught in a freak firestorm during an ultramarathon in Western Australia’s Kimberley five years ago, she suffered burns to more than 60 per cent of her body. Given only a slim chance of survival, she’s defied the odds, not only learning to eat, talk and walk again, but this month sees her competing in the professional Ironman World Championship in Hawaii. How did you stay positive during your recovery and push yourself to succeed? I really struggled with changing from being a fit, active person, whose self-esteem was tied up with what my body could do, to being someone who couldn’t walk, feed, dress themselves or do pretty much anything independently. That was pretty rough! But I soon worked out that if I kept setting small…

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 on p94 helps you determine how each recipe works as part of your daily nutrition and energy needs. Our food writers work with qualified dietitians to develop these recipes for maximum health benefits.…

Fill up and add flavour with extra veg Grilled chicken & mash gratin with mustard sauce Serves 4 Cost per serve $4.85 Time to make 40 min gluten free diabetes friendly 400g potatoes, peeled, chopped ½ head (500g) cauliflower, trimmed, cut into florets ¼ cup (60ml) reduced-fat sour cream 2 tablespoons finely chopped chives 2 cups baby spinach 2 tablespoons finely grated parmesan 8 chicken tenderloins (about 500g) 1 garlic clove, crushed 1 tablespoon wholegrain mustard ¹/³ cup (80ml) reduced-salt, gluten-free chicken stock 2 cups steamed green beans, to serve 1 Preheat oven to 160ºC. Boil the potatoes and cauliflower in a saucepan for 10–12 minutes, or until tender. Drain well. Return to pan and place over a low heat; mash vegies until smooth. Stir in 1 tablespoon of sour…

Mini sausage rolls Makes 30 Cost per sausage roll $0.70 Hands-on time 30 min Cooking time 15 min 750g lean beef mince 1 medium zucchini, grated 1 medium carrot, grated 1 small onion, finely chopped 2 teaspoons paprika 1 tablespoon chopped fresh oregano 1 tablespoon sweet chilli sauce 1 tablespoon reduced-salt soy sauce 1 tablespoon balsamic vinegar 1 egg 1 cup rolled oats 3 sheets ready-rolled reduced-fat puff pastry 2 tablespoons reduced-fat milk 1 Preheat oven to 180°C. Line a large baking tray with baking paper. 2 Place mince in a large mixing bowl with zucchini, carrot, onion, paprika and oregano. Add sweet chilli sauce, soy sauce, vinegar and egg, and combine. Add oats and knead mixture together well using clean, wet hands. 3 Cut the sheets of puff pastry…

5 HABITS FOR IMPROVING INSULIN RESISTANCE, p18 Better Health Channel. 2014. Metabolic syndrome. Available at www.betterhealth.vic.gov.au Accessed July 2016. Dietitians Association of Australia (DAA). 2016. Insulin Resistance. Available at www.daa.asn.au Accessed July 2016. THE BEST DAIRY-FREE MILKS, p28 Abargouei et al. 2012. Effect of dairy consumption on weight and body composition in adults: a systematic review and meta-analysis of randomized controlled clinical trials. Int J Obes Relat Metab Disord. 36(12): 1485–93. Australian Food News. 2015. Nut milks on the up versus soy milk in Australia’s analog sector expansion. Aus Food News, April 13, 2015. Chen et al. 2012. Effects of dairy intake on body weight and fat: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 96(4): 735–47. Dietitians Association of Australia (DAA). 2016. Which type of…

Easy yoghurt making Enjoy making delicious, nutritious yoghurt with EasiYo. Each spoonful contains billions of live cultures, including acidophilus, and has no artificial ingredients. All ready in just five minutes. Visit easiyo.com A thicker chip Mission Corn Chips are thicker, authentic restaurant-style chips. They come in a range of Mexican flavours and are all gluten free. These chips are perfect for dipping as they won’t break when you dip. A positive boost The Chia Co has introduced new breakfast and salad boosters. High in fibre and omega-3 fats, these 100% vegan boosters are a source of protein, with no artificial colours, flavours, or added salt. Naturally grainy Eat like an athlete. Alpine Breads Super Natural Protein loaf has 16% protein to aid muscle growth, 10% fibre to help digestive issues,…

1 Adding salad to your sandwich toppings instead of plain lettuce adds a healthy 1.6g fibre. (Smart swaps, p25 ) 2 Looking for a high-protein snack? Swap protein bars for nuts, eggs or milk, which give other health benefits. (Protein: should we be eating more? p50 ) 3 Chickpeas are rich in fibre and help fight diabetes. (5 habits for improving insulin resistance, p18 ) 4 Eating a biscuit with morning tea can add 3kg of sugar each year! (News bites, p15 ) 5 Ditched dairy? Some non-dairy milks have added sweeteners, so check the ingredients list. (The best dairy-free milks, p28 ) 6 Muscle burns four times more energy than fat, so building more muscle boosts metabolism. (How can I speed up my metabolism?…

If you find yourself holding this magazine as a first step on a journey towards better health, we’ve got plenty of empowering information and lots of delicious recipes on the following pages to help you reach your goals. One of the most inspirational moments for me this month was chatting to Turia Pitt, who was savaged by burns to her face and body five years ago, and told she’d never walk again. Well, didn’t she proved her doctors wrong! This month, Turia competes in the World Ironman Championships in Hawaii. Her upbeat and positive attitude is one that we can all be inspired by. Turia says, whatever your health goals, “if you want to see progress, it’s OK to go slow, just don’t stand still”. And so this month, we’re…

Adding extra vegies can counter the effects of too much salt Are you a ‘lazy foodie’? Market researchers have coined this term to describe the 52 per cent of Aussies who love good food but haven’t the time or energy to spend on elaborate cooking. It’s no wonder there’s been an explosion of ‘meal kits’ available on supermarket shelves. The idea of one box of ingredients, step-by-step instructions and exciting flavours is appealing when you’re time poor. However, some brands come with a sea of salt — sometimes over half your daily limit in just one serve. Eating too much salt sends your blood pressure soaring, putting you at risk of heart attack and stroke. Packaged foods are one of the biggest sources of salt in your diet. But with…

Tomato & zucchini quiche Serves 4 Cost per serve $3.50 Time to make 55 min vegetarian 2 sheets ready-rolled reduced-fat puff pastry 2 medium zucchini 5 eggs ¾ cup reduced-fat milk 1 x 250g punnet cherry tomatoes, halved 50g reduced-fat ricotta 1 tablespoon lemon zest, to garnish Small basil leaves, to garnish 4 cups green salad, to serve 1 Place a baking tray in the oven and preheat oven to 200°C. 2 Line a 23cm x 3.5cm round pan with pastry. Trim to fit. Prick base with a fork. Cover base with a sheet of baking paper and half fill with dried beans or pie weights. Bake on hot tray for 10 minutes. 3 Remove beans or weights and paper; bake pastry for a further 10 minutes. 4 Meanwhile, slice…

Chocolate custard jars Makes 4 x 125ml jars Cost per serve $1.10 Time to make 20 min, plus chilling time 4 teaspoons custard powder 1½ cups reduced-fat milk 1 teaspoon vanilla paste or extract 2 teaspoons caster sugar 60g dark chocolate (around 70% cocoa), roughly chopped Topping 4 teaspoons reduced-fat plain yoghurt 4 tablespoons fresh or frozen berries (defrosted) 1 mandarin, segmented 1 Place custard powder in a bowl with ¼ cup milk, the vanilla and sugar; mix to make a paste. Heat remaining milk in a saucepan over medium heat until hot. Pour hot milk over the custard paste and stir well. Place mixture in pan; stir and heat until thickened. 2 Remove the pan from heat. Stir in the dark chocolate until melted. Spoon custard into pots or…

Ditch the fad diets! Shift those extra winter kilos the healthy way with our simple, yet delicious meal plan. You won’t find fancy or expensive ‘superfoods’ on our 7-day menu. We turn everyday foods into easy meals and snacks, to help you lose weight, and keep it off! Why not turn to p42 to find out how a little bit of walking can also go a long way for weight loss? Happy eating! Learn more about your individual nutrition needs on p94. MONDAY Breakfast • Bircher muesli ¹/³ cup natural muesli, ½ cup reduced-fat plain yoghurt, 1 grated apple, ½ cup blueberries and 1 tbs chopped almonds, soaked overnight (1600kJ/380cal total) Lunch • Chicken, chickpea & pumpkin salad (p57) (1500kJ/360cal total) Dinner • Spaghetti with lentils, greens & ricotta (p72)…

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…

Forever young We all want to look young. I avoid sun, drink lots of water, don’t drink alcohol and use skin care, but I hadn’t realised some foods actually age me (‘What to eat to slow ageing’, Sept 2016). This article has helped save me lots of money. Thank you. Cheryl Fyfe, VIC So, what’s for dinner tonight? The 5pm panic recipes emailed to me* are a life and time saver as I can read the recipe on the way home, collect the ingredients and, hey presto, dinner is ready! Hayley Parker, VIC *SIGN UP and get weekly HFG recipes and news delivered to your phone. Visit healthyfoodguide.com.au Talk to us on FACEBOOK WE ASKED: Do you think that there should be a compulsory warning label on foods that say…

Insulin transports glucose (sugar) from your bloodstream into your cells. But when your cells don’t respond properly to insulin, this is called insulin resistance. This means that glucose can’t get into your cells, which causes a build-up of glucose in your blood, and as a result, your body has to release even more insulin. This process is how you develop type 2 diabetes. But here are five simple tips to help reverse it. 1 Be more active  Try to be active for at least 30 minutes every day. It doesn’t have to be fast-paced ‘sweaty’ exercise; you can simply increase your regular activity by using the stairs and walking to the shops. Avoid sitting for prolonged periods by standing up and stretching, jogging on the spot, or going for a…

While none of these claims have been proven by large-scale scientific studies, what is certain is that vanilla is an essential item in every cook’s pantry. It has the ability to enhance other flavours used with it. Vanilla can also be added to your milkshakes and smoothies to ‘sweeten’ them without the extra kilojoules. Vanilla extract is distilled from vanilla beans using a mixture of strong alcohol and water. Good-quality vanilla extract is expensive, but the advantage is that it has a strong flavour, so a little goes a long way! Vanilla essence is cheaper as it’s mixed with synthetic flavouring. The cheaper it is, the more diluted it’s likely to be. Essence also has a weaker flavour than vanilla extract.…

Grilled squid, watercress & orange salad Serves 4 Cost per serve $5.40 Hands-on time 20 min Cooking time 10 min gluten free dairy free diabetes friendly 500g cleaned small squid tubes 1 bunch watercress, trimmed 3 cups baby rocket 1 Lebanese cucumber, peeled into ribbons 1 orange, peeled, segmented ½ x 400g can cannellini beans, rinsed, drained 1 small avocado, coarsely chopped, or scooped out 2 tablespoons lemon juice 1 teaspoon Dijon mustard 1 teaspoon wholegrain mustard 2 teaspoons olive oil 1 Cut squid tubes open. Score inside using a criss-cross pattern, being careful not to cut right through. Cut into 4–5cm pieces. 2 Combine watercress, rocket, cucumber, orange segments, cannellini beans and avocado chunks in a large salad bowl. 3 Spray a grill plate or frying pan with oil.…

Chicken saltimbocca with lemon sauce Serves 1 Cost per serve $6.10 Hands-on time 20 min Cooking time 15 min dairy free 1 small (125g) chicken breast fillet 1 teaspoon finely chopped fresh rosemary, or pinch of dried rosemary 1 slice prosciutto 2 teaspoons olive oil 3 fresh sage leaves 1 small tomato, coarsely chopped ½ cup baby rocket 1 x 125g can four-bean mix 1 teaspoon balsamic vinegar ¼ cup reduced-salt chicken stock 3 teaspoons lemon juice ½ bunch asparagus 1 Sprinkle chicken with rosemary. Wrap prosciutto around chicken. Heat oil in a non-stick frying pan over high heat. Sauté the sage for 1 minute, or until crisp. Place on a paper towel and set aside. Add chicken to the pan and cook for 3–4 minutes each side. 2 Meanwhile,…