Innholdsfortegnelse for December 2016 i Healthy Food Guide

Of all the issues we put together each year, December is arguably my favourite. Our creative team relish coming up with healthy twists on a festive, Christmas theme. This year, they’ve done themselves proud, producing sensational, show-stopping party foods that are within our healthy nutrition guidelines. You’ll find an abundance of inspiration for entertaining your family and friends. See page 53! Meantime, let’s talk about being ‘hangry’. Are you that someone who can get a little angry when you haven’t eaten for a while? The term ‘hangry’ nicely sums up that mixture of ill-temper and frustration that can roar out of us, onto our loved ones, without warning. The good news is that you’re not just a grumpy so-and-so, but rather you’re experiencing a rush of aggression hormones. It’s our…

Share your news, views and photos of HFG recipes by mail, email or social media and be in the running to win a Victorinox Grand Ma›tre Forged Chef’s Knife! Each Victorinox Chef’s Knife is ultra-sharp, incredibly durable, and perfectly balanced. Every chop, slice and dice will feel effortless with one of these beauties in your hand. Visit victorinox.com *Congratulations to this month’s winner – Gaye Holmes – who has won an Orgran prize pack worth $250! Have your say at healthyfoodguide.com.au  and click WIN, or send to Locked Bag 5555, St Leonards NSW 1590…

Move over green smoothies — the turmeric latte is the new morning pick-me-up. So how has this Indian spice found its way into your morning coffee? Emerging evidence suggests that a daily dose of between a sixth of a teaspoon and two tablespoons of turmeric can have anti-inflammatory benefits, and help relieve conditions like osteoarthritis. And there’s even promising research on turmeric’s anti-cancer properties. This brightly coloured hot drink is caffeine free, but if you’re after a bit more bite in your morning brew, try adding a shot of espresso — then it’s known as a ‘dirty golden’. Bottoms up! A turmeric latte tastes similar to a chai latte, but without the sweetness…

Liquid gold Cobram Estate Première Extra Virgin Olive Oil, $9.50 The perfect gift to bring along to casual parties — award-winning extra virgin olive oil proudly produced in Australia. Available from Coles and Woolworths CRACK ON Alessi Dressed Egg Cup with Spoon, $54 Start your day in cracking good health by serving your eggs in these witty egg cups. Available from David Jones SALAD IN A SPIN Zyliss Swift Dry Salad Spinner, from $84.95 Ensure your salads are always crunchy and fresh with this nifty salad spinner. Available from Myer and leading kitchenware retailers Meals on wheels Gift card for meal delivery Healthy eating can take a back seat when you’re busy, so give a gift card for a service which delivers easy recipes with all the fresh ingredients needed,…

Have you ever snapped angrily at someone when you were hungry? Or has someone snapped angrily at you when they were hungry? If so, you’ve experienced ‘hangry’ (an amalgam of hungry and angry) — the phenomenon whereby some people get grumpy and short-tempered when they’re overdue for a feed. But where does hanger come from? And why is it that only some people seem to get hangry? The answer lies in some of the processes that happen inside your body when it needs food. You may snap at the people you are most relaxed with or care most about Amanda Salis is associate professor at The Boden Institute of Obesity, Nutrition, Exercise & Eating Disorders, The University of Sydney. Your brain perceives falling blood-glucose levels as a life-threatening situation The…

Hosting Christmas Day is stressful enough, but then finding out that one or more of your guests has specific dietary requirements makes it even harder. While you might think an easier option will be to prepare an entirely separate meal for your gluten-free guests, simply changing a few ingredients is all it takes to makeover your Christmas menu so that everyone can sit down and enjoy the same meal. 1 Raise a glass Most brands of beer are made using barley and wheat malt, so they do contain gluten. But there are gluten-free brands readily available these days. Most wine, champagne and spirits are gluten free as well, but always check the label first. (Learn more about making smarter alcohol choices on p44.) 2 Makeover the nibbles Make your party…

Mexi-beans & cheese Serves 1 Cost per serve $2.90 Time to make 10 min vegetarian Heat ½ x 420g can Mexican-style beans in microwave. Spread 2 slices wholegrain sourdough, toasted, with 2 tbs avocado, mashed. Top with beans, and sprinkle with 1 tbs reduced-fat grated cheddar. Grill on high for 2 minutes, or until cheese melts. Smashed , peas with mint zucchini,feta@ mint Serves 1 Cost per serve $2.60 Time to make 10 min Cook ½ cup frozen peas. Drain well. Peel 1 small zucchini into ribbons, cook in a frypan until lightly charred. Roughly mash peas with juice of ½ lemon. Spread over 2 slices wholegrain sourdough, toasted. Top toast with 2 tbs reduced-fat feta, crumbled, mint leaves, zucchini and sprinkle with chilli flakes. Baked egg & mushroom Serves…

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. 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 nutritional analysis is…

Salt raises blood pressure and makes you overeat Festive nibbles such as chips, cheeses, cold meats and party pies have one thing in common — they all come with a big shaking of salt. The problem with too much salt is that it causes you to retain extra fluid, which ramps up your blood pressure. It can also make you feel puffy and bloated, not ideal at the time of year when you want to look your best. Salt has another side effect — it makes you overeat. A recent study found that when combined with fat, salt can stop you from feeling full, leading you to eat more. The amount of salt in different brands of crackers and chips can vary widely, so always check the nutrition information…

'Eat well in the lead up and take a ‘day pass’ on Christmas Day 'Matt O’Neill Dietitian MATT O’NEILL runs Metabolic Jumpstart, providing weight loss and health coaching to both men and women. A rule of mine, which I share with other people, is to delay getting into the party season for as long as possible. I only switch into Christmas mode the week before it, not at the beginning of December. Then, it’s not a month-long feeding frenzy. That sometimes means picking and choosing between parties. I always head off to a party with a drinking plan. That doesn’t mean planning to drink. But be aware of what your target limit of drinks is before you go, and then have some strategies up your sleeve to avoid being hijacked…

If you’re cooking for someone with coeliac disease, steer clear of gluten, which is found in wheat, rye, barley and oats. And avoid cross-contamination with foods that do contain gluten. Even 1/100th of a slice of bread has enough gluten to damage the gut of a person with coeliac disease. Dusting a gluten-free cake with icing sugar containing traces of wheat can cause symptoms. So, use separate chopping boards, knives and serving spoons. Be vigilant, so that your guests can enjoy their meal with peace of mind.…

How to use harissa paste This versatile paste adds fiery flavour! • Mix it with yoghurt, lemon juice & mint to marinate meat • Add it to reduced-fat hoummos & serve with vegie sticks • Stir it through pasta dishes or baked beans Harissa paste Makes about 1½ cups Hands-on time 20 min Cooking time 10 min gluten vegetarian dairy friendly 2 medium red capsicums, trimmed, quartered 1 tablespoon ground cumin 1 tablespoon ground coriander 75g (about 15) small red chillies, stems removed 8 garlic cloves, quartered 3 coriander stems, leaves, roots attached, coarsely chopped 2 tablespoons olive oil 1 Preheat grill to medium-high. Place capsicums, skin side up, on a baking tray and cook until skin blackens and blisters. Cover, set aside for 5 minutes. Peel off skins. 2 Meanwhile, dry-fry…

Keeping everyone happy Thank you for the bonus Gluten-free recipe book (Oct, 2016). As a person with coeliac disease, I really appreciate how you cater for my health needs as well as those with other special dietary requirements. Keep up the great work. Margaret Clayton, VIC Great health tips My dear husband suffered prostate cancer 14 years ago, at the same time I had breast cancer. Since then, we keep well by eating fresh foods and using tips from HFG. I am 85 years old and love cooking and entertaining! Marion Girdlestone, WA Power of vegies ‘10 of the best vegetarian foods’ (July, 2016) showed me how protein powders aren’t needed as protein comes from all kinds of vegetarian foods! Alana Quick, VIC Talk to us on FACEBOOK WE ASKED:…

Q How is A2 milk different from regular cow’s milk and should I drink it instead? — Chelsea M, via email Buying your milk is not as simple as it used to be. A2 milk is just one of the many types of milk available that are marketed to help with digestion. A main component of cow’s milk is protein. And there are two primary types of protein — A1 and A2. Thousands of years ago, cows produced only the A2 protein. These days, with the passage of time and selective breeding, regular cow’s milk contains both A1 and A2, which are simply genetic variants of one another. But there are some cows still bred to produce only A2 protein. Small-scale studies suggest that A2 milk is tolerated better than…

1 Hard cheeses are slightly higher in fat than soft cheeses. Stick to small 30–40g portions, or about 2 slices of hard cheese (such as cheddar) or one-fifth of a small wheel of soft cheese (such as Brie). 2 Apples, grapes and cucumbers are good palette cleansers, and a great way to add hunger-busting fibre to your cheese platter. 3 Opt for strong-flavoured cheeses, such as blue vein, vintage cheddar or goat’s feta, as a little goes a long way. And look for reduced-fat varieties. 4 Don’t serve coffee with your cheese platter. Coffee adds a coating to your tongue and dulls the taste buds. 5 Cheese sweats in cling wrap, so use baking paper and store in the fridge in an airtight container. Serve cheese at room temperature for…

Want to know the secret to a successful Christmas party? It’s the food, of course, say two-thirds of Aussies, who rate it more important than alcohol and music. In fact, a quarter of us admit to leaving a party due to a lack of tasty food. With Australia now known as the food allergy capital of the world, the task of providing delicious and healthy food that everyone can eat is often tricky. Where’s the joy in cutting out festive favourites like Christmas pudding and stuffed turkey? So, we’ve put together a simple guide to preparing a gluten-free Christmas menu, so everybody can eat together (see p48). We’ve also asked three dietitians how they sail through the party season in good health. Just read on! You can find this delicious…

It’s party season, so check out our fabulous ideas for healthy entertaining. And if the lead up to Christmas wears you out, we’ve got nutritious dinner-time toast recipes on p70. 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 on p95…

Green Spanish omelette Serves 1 Cost per serve $4.10 Time to make 25 min gluten free vegetarian diabetes friendly 1 small potato, peeled, diced1 teaspoon olive oil2 shallots, finely chopped1 small red or yellow capsicum, diced½ teaspoon dried oregano2 eggs¹/ ³ cup frozen peas To serve ½ cup baby spinach1 tablespoon grated parmesan 1 Cook diced potato in microwave for 3 minutes on high. Heat the oil in a non-stick frying pan, and sauté potato, shallots, capsicum and oregano for 3–4 minutes, stirring occasionally. Arrange vegies evenly over base of pan. 2 Beat eggs in a small bowl; season with black pepper. Pour whisked eggs over vegetables, tilting pan from side to side so that the egg coats the edges. 3 Add peas, cover pan with lid and cook for…

MAKE IT WITH THESE! Party food platters can be high in fat and kilojoules, but not ours! We’ve added: •  Creamy dips (see our healthy recipes below)• Roasted red capsicum• Marinated artichokes• Sun-dried tomatoes• Vegie crudités• Mixed olives• Assorted baby tomatoes• Gluten-free crackers• Marinated feta Green pea quacamole Serves 10 Time to make 15 min gluten free dairy free vegetarian 1 cup cooked baby peas 2 shallots (white part only), sliced 1 tablespoon pickled jalapenos2 tablespoons coriander leaves2 tablespoons mint leaves 2 large ripe avocados, peeledJuice of 1 lime 1 tablespoon toasted pine nuts 1 Place peas, shallots, jalapenos, coriander and mint in a food processor. Blitz for 30 seconds until combined, but still chunky. 2 Add avocado to processor and blitz until texture is to your liking. Add lime juice and black pepper. 3 To serve, place…

Celebrate & feel great! Christmas is about sharing meals, so it can be a challenge if you have coeliac disease. But there’s no need to miss out! This 7-day menu is packed with tasty gluten-free festive foods, so you can celebrate in good health. Turn to p48 for our gluten-free entertaining guide, and don’t miss our special gluten-free Christmas cake. Merry Christmas! Learn more about your individual nutrition needs on p95. GF indicates the gluten-free variety. MONDAY Breakfast • Tomato & avo toast 2 slices GF soy–linseed toast with ¼ avocado & tomato • 1 peach (1900kJ/450cal total) Lunch • Chicken & salad wrap 100g cooked chicken, ¼ avocado, salad & 2 tbs hoummos in a GF wrap • 1 banana (2800kJ/670cal total) Dinner • Pea, asparagus, ricotta & smoked…

HAIL TO THE ‘GOLDEN’ LATTE! p21 Aggarwal et al. 2003. Anticancer potential of curcumin: preclinical and clinical studies. Anticancer Res. 23(1A): 363–98. Ford et al. 2016. Identification of (poly)phenol treatments that modulate the release of pro-inflammatory cytokines by human lymphocytes. British Journal of Nutrition. 115(10): 1699–1710. HOW MUCH SALT IS IN THAT PARTY NIBBLE? p26 Crowe, T. 2016. “You can’t stop at one” — how salt promotes passive over-eating. Thinking Nutrition, June 15, 2016. Dieuwerke et al. 2016. Salt promotes passive overconsumption of dietary fat in humans. J Nutr. jn226365. HEALTH CHECK: THE SCIENCE OF ‘HANGRY’, p36 Bushman et al. 2014. Low glucose relates to greater aggression in married couples. Proc Natl Acad Sci USA. 111(17): 6254–7. Coccaro et al. 2012. Cerebrospinal fluid neuropeptide Y-like immunoreactivity correlates…

All wrapped up Have you tried all the varieties of BFree Wraps? They’re packed with nutrients and fibre; are free from wheat, nut, soy, dairy and egg; and are suitable for vegans. Available at Woolworths and selected IGAs. Indulge your taste buds Beanfields Bean & Rice Chips are certified gluten free, vegan and allergy friendly. They taste great and have more than twice as much protein and fibre, and far less fat, than typical tortilla chips. Snack happy The Happy Snack Company’s range of roasted Chic Peas and Fav-va Beans are 100% nut and gluten free. They also come with a 5 Health Star Rating. Click on happysnackcompany.com.au She’s apples The Chia Co’s Chia Pod Apple Spice is a delicious blend of sun-ripened chia seeds, apples and spices. Enjoy this…

1 Kids who eat more fresh fruit and vegies develop better reading skills at school. (News bites, p14 ) 2 Being hungry can cause a rush of anger and aggression hormones, which is why it’s known as being ‘hangry’. (The science of ‘hangry’, p36) 3 Opting for mini-sized mince pies and pavs will save you over 1500kJ (360cal). (Festive treats for a lighter Christmas, p28 ) 4 Frozen yoghurt can be higher in sugar than ice cream, with less calcium. (6 snacks that seem healthy but aren’t, p24) 5 Beware of sipping liquid kilojoules in the festive season: A pina colada has the same kilojoules as a donut. (Festive drinking, p44 ) 6 Our gluten-free Christmas cake has half the sugar but all the festive…