Innholdsfortegnelse for January 1, 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…

Have your say or share a snapshot of your HFG creation and you could win a gorgeous OTi Organiser gift pack. Bundle includes meal planner, shopping pad and notebooks, plus the OTi Organiser with diary, storage pocket, and section to store important numbers and passwords. * Congratulations to this month’s winner — Sue Keating from NSW — who’s won a $130 collection of Bloomsbury cookbooks! Have your say at healthyfoodguide.com.au , or send us a letter at Locked Bag 5555, St Leonards NSW 1590…

Many claims are made about the benefits of lemon-infused water, but is it as healthy as it’s cracked up to be? CLAIM #1 Lemon water ‘melts away fat’. Lemons do contain pectin, a soluble fibre, which creates a feeling of fullness, but you’d have to suck a lot of lemons to feel full enough to lose weight. CLAIM #2 Lemon water improves digestion. There is some evidence to show that citric acid aids digestion by stimulating digestive enzymes. CLAIM #3 Lemon water is detoxifying. Happily, our bodies have their own built-in detox systems — our liver and kidneys. If adding lemon to your water helps you drink more, this will increase urine output which helps the kidneys remove some of the body’s toxins.…

Lose this … Freedom Foods Maple Crunch Gluten Free Cereal Betty Crocker Devil’s Food Gluten Free Cake Mix Naturally Good Gluten Free Carob Buckwheat Crispbread Coles Simply Gluten Free Quinoa Cups Kez’s Gluten Free Melting Moment Biscuits Choose this! Start the day with Freedom Foods Active Balance Multigrain & Cranberry and get more than twice the fibre, half the salt and less sugar, too! Celebrate with Woolworths Free From Gluten Choc Brownie Mix. You’ll save 428kJ (209cal) and 5.2g of fat per serve. Treat yourself to Table of Plenty Mini Rice Cakes Pure Dark Chocolate and drop 4.3g saturated fat and 5g of sugar per serve. Pair your next meal with Sunrice Steamed Rice & Quinoa Cups. You’ll cut back on 251mg of sodium, which is 10 per cent of…

1 On picnic days, never place cooked food straight into an esky. Harmful bacteria churn out tummy-troubling toxins when food is between 4 and 60 degrees. Cook your food the night before, and leave to cool until it stops steaming. Then cover and place in the fridge overnight before popping it into the esky. 2 Don’t skimp on freezer blocks or ice in an esky. Make sure you pack plenty of chill around your food before travelling. Frozen water bottles make handy extra cooler bricks. 3 Refrain from undercooking sausages, hamburgers and poultry. Make sure they are cooked through. Using a meat thermometer to check these have reached 75 degrees gives peace of mind. On the other hand, it’s fine to serve grilled steaks rare or medium-rare. 4 Resist leaving…

A CRUNCHY TASTE SENSATION Not to be confused with rice cakes, Corn Thins are made primarily from corn, so they taste great – like popcorn squished into a crispbread. This flavour makes Corn Thins the crispbread that can be enjoyed by the whole family, including kids. They are so tasty they can be eaten on their own, or with your favourite toppings. Most Corn Thins varieties only have 97kJ and less than 5g of carbs per slice, and are also gluten and GMO free, with low levels of fat and good levels of fibre, making them not only taste delicious and but super healthy, too. For more information go to www.cornthins.com ORGANIC, PRESERVATIVE-FREE With the goodness of dried fruit, beetroot, oats and chia, these deliciously chewy bars are the perfect…

Q True or false? A small can of baked beans has more fibre than an apple. ANSWER True. A 130g can of baked beans has 6g of fibre, double that of an apple. For quick and healthy summer meals, keep baked beans in the pantry, along with high-fibre chickpeas, lentils and kidney beans (all perfect for salads!). Q A serve of red meat should be the size of …? • Your hand • ½ your plate • Your palm ANSWER Your palm. Most of us overdo our meat intake and this can increase risk of colorectal cancer. Wave goodbye to massive 300g T-bone steaks. When out shopping, look for cuts of around 100g when raw — that’s about the size and thickness of your palm. To help reduce your overall intake,…

As our bodies progress through different life stages such as pregnancy, breastfeeding, and menopause, so do our nutritional needs. These needs also change with the demands we might place on our bodies, such as taking up a new sport, upping our usual exercise regimen, or overcoming an injury. This requires us to pay special attention to our eating habits and what better time than the New Year to reassess our diet and see whether our food choices are working for us. Get a good foundation Starting with a healthy baseline diet is important. It ensures the body gets the optimum nutrition that it needs. Once equipped with this basic diet, all you need to do is tweak your food intake when your needs change. (See 'What is a healthy baseline…

Grilled chicken with spicy salsa & mango black bean salad Serves 4 Cost per serve $5.75 Time to make 20 min gluten free dairy free diabetes friendly 2 x 250g chicken breast fillets 2 small ripe mangoes, peeled, stone removed, diced 1 fresh long green chilli, seeded, finely chopped ½ small red onion, finely chopped 2 tablespoons coriander leaves, roughly chopped 1 tablespoon lime juice, plus 2 teaspoons extra 1 x 400g can black beans, rinsed, drained ½ medium ripe avocado, peeled, stone removed, chopped 2 baby cos lettuce, trimmed, leaves separated 1 x 200g punnet grape tomatoes, halved 2 teaspoons olive oil 1 Cut each chicken breast fillet through the middle horizontally to create 4 thin fillets. Combine diced mango, chopped chilli, onion, coriander and lime juice in a…

Tandoori chicken burgers Serves 4 Cost per serve $4.80 Time to make 20 min 2 tablespoons tandoori paste ¼ cup reduced-fat Greek-style yoghurt, plus ½ cup extra 8 chicken tenderloins 2 tablespoons mint leaves, finely chopped 4 medium wholegrain rolls, halved 2 cups baby spinach 1 medium Lebanese cucumber, peeled into ribbons 1 medium carrot, peeled into ribbons 4 cups mixed salad leaves, to serve Coriander leaves, to serve (optional) 1 Combine tandoori paste and ¼ cup of yoghurt in a medium non-metallic bowl. Add chicken tenderloins and toss to coat. 2 Heat 1 tablespoon of olive oil in a large non-stick frying pan over medium-high heat. Cook chicken, turning, for 5–10 minutes, or until golden and cooked through. 3 Combine remaining ½ cup of yoghurt and chopped mint in…

‘As a dietitian, I have recommended the Peppercorn range of lean sausages and burgers for more than 10 years. Not only is the whole range extra lean but they also taste great, making good nutrition an easy choice for busy Aussie families – no matter who you are cooking for. In addition, the entire range is gluten free and the chicken sausages tick the box for individuals who need foods low in FODMAPS. You can’t go wrong with Peppercorn as a quick, easy and nutritious meal choice on the go, and even better they are 100% Aussie made and owned.’ Susie Burrell’s Chicken San Choi Bau recipe Serves 4 1 tbsp sesame or olive oil 375g Peppercorn Extra Lean Chicken Sausages 1 tbsp reduced-salt soy sauce 3 spring onions, finely…

Chocolate & walnut brownies Makes 15 slices (4cm x 4cm) Cost per serve $0.45 Hands-on time 10 min Cooking time 30 min plus 10 min cooling time 1 cup unsweetened apple purée or sauce ¹/ ³ cup cocoa powder ¾ cup self-raising flour ½ teaspoon baking soda ½ cup sugar ½ teaspoon salt ½ cup dark chocolate chips ¾ cup (70g) walnuts, chopped Icing sugar, to dust 1 Preheat oven to 175°C. Lightly spray a 20cm square cake tin with olive oil and line the base with non-stick baking paper. 2 Put apple purée in a medium mixing bowl. Sift in cocoa, flour and baking soda. Add sugar and salt; mix until just combined. (Do not over-mix as this will toughen the brownies.) Fold in chocolate chips and walnuts. Transfer…

1 Eating more avocado, olive oil and nuts can ease inflammation after injury. (Tune in to your body’s changing food needs, p42 ) 2 Handy in the pantry — a small can of baked beans has twice the fibre of an apple. (What’s your food IQ? p32 ) 3 Increasing your daily step count from 1000 to 10,000 can slash your risk of early death by almost half. That’s good news worth taking in your stride. (News bites, p12 ) 4 Holiday eating can mean missing out on fibre leading to constipation. So wake up to this fibre-rich Tropical coconut smoothie bowl! (Summer smoothie bowls, p76 ) 5 Hard new evidence on soft drinks shows that just one a day (400ml) increases a man’s risk of…

On summer holidays I used to forego my regular morning coffee for a glass of fresh fruit juice, then wonder why, by 11am, I had a thumping headache. Being out of our regular food habits can cause all manner of unpleasant surprises when we’re on holidays, as our dietitian Brooke Longfield explains in this month’s cover story (p36). So if constipation is one of your biggest holiday gripes, or if you’re feeling bloated at the very time of year when you want to feel and look your best, Brooke’s story may change the way you eat — and boost your enjoyment this summer. As we ring in the new year, we also look at some of the food trends heading our way (p21). Speaking of trends, you may have seen…

TEA FOR KIDS Keep your eyes peeled for fruity tea flavours like watermelon and strawberry made from caffeine-free rooibos. As long as they aren’t loaded with sugar, they’re a refreshingly healthy alternative to soft drink and fruit juice. Plant-based waters Move over coconut water, banana water is making waves as the new potassium-rich way to hydrate. Or, you could just drink water — cheap, simple, effective! FERMENTED FOODS If you haven’t heard of kimchi and sauerkraut (both fermented vegetables), it’s time to pay attention. Research supports the health benefits of the tummy-friendly probiotics in fermented foods. Readily available DIY kits make it even easier for you. Cake-topped drinks Red velvet smoothies? Nutella doughnut milkshakes? Topping a kilojoule-rich drink with wicked cakes is a fast way to supersize your waistline. SAVOURY…

KILOJOULES 384kJ (92cal) 186kJ (45cal) Both drinks are loaded with what dietitians call ‘empty kilojoules’. In other words, kilojoules that provide minimal nutrition. The lemonade has twice the kilojoules of the iced tea. Even so, as most drink bottles in the fridge section are about three times the size of our 200ml glass, you could end up gulping down triple the kilojoules listed above, whichever drink you choose. SUGAR 22g (5 teaspoons) 10.6g (2.5 teaspoons) Most of us know soft drinks are high in sugar, but so are iced teas! Clever marketing can disguise this, but when ‘natural’ tea extracts come after sugar on the ingredients list it means they make up a smaller percentage of the drink than the sugar. Some brands of soft drink and iced tea use…

Many would say that barbecuing makes food taste better. Why is that? The process that causes food to brown — called the Maillard reaction — is what gives that extra flavour. It’s when the sugars and protein in raw food react with heat. Add in some charcoal and the smoky flavour is the taste of an Aussie summer. Years ago, it may have been the fashion to burn our meat and sausages to a charry black ash, but we now know that this releases potential carcinogens. So this year, fire down the barbie, and go for a gentler grill. And add some corn, peaches, tomatoes and pineapple to the grill, too … because yes, everything does taste better on the barbie! For some great BBQ recipes, see p50.…

Believe it or not, our bowel habits often mimic the change of seasons. Summer’s warm days and balmy nights are a time when many of us suffer from uncomfortable bloating, constipation and fluid retention. Changes in our routine are partly to blame. During the summer festivities, we eat and drink in ways unique to this time of year. And during the holiday period we often stop exercising. These changes affect our digestive system, making it slow and sluggish, which leads to bloating. If you want to feel lighter and healthier this summer, adopt the following simple strategies. Keep on eating fibre At barbecues, piling up your plate with steak, snags and a few salad leaves hardly makes a dent in your daily fibre target. And if you’re nibbling on a…

• Mostly fresh, unprocessed foods. • As many non-starchy vegies like carrots and salad greens as you can — the more the better. • Starchy vegies like potatoes, parsnips or sweet potatoes in moderation (they should fill around a quarter of your dinner plate). • Fresh fruit, preferably whole, not juiced. • Foods low in saturated fat, salt and sugar. • Wholegrain breads and cereals (how much depends on how active you are). • Mostly reduced-fat dairy products. • Fish, seafood, poultry, eggs and legumes (beans, chickpeas and lentils). • Small amounts of lean meat. Aim for 3–4 serves a week, at most. • At least two litres of water per day.…

Italian-style chicken Serves 1 Cost per serve $4.55 Time to make 25 min dairy free 1 x 120g skinless chicken breast fillet 2 teaspoons olive oil 1 fresh rosemary sprig ½ brown onion, finely chopped 1 garlic clove, thinly sliced 1 short-cut bacon rasher, fat trimmed, chopped 4 Swiss brown mushrooms, quartered ½ cup reduced-salt chicken stock 4 baby truss tomatoes, halved 1 x 125g cup microwavable brown rice 100g baby spinach leaves 1 Cut chicken horizontally to make 2 thin fillets. Heat olive oil in a medium non-stick frying pan over high heat. Add chicken and cook for 1–2 minutes until brown on both sides. Remove chicken from pan; set aside and cover loosely with foil to keep warm. 2 Add rosemary, onion, garlic, bacon and mushrooms to pan.…

Plum, meringue & pistachio trifles Serves 4 Cost per serve $3.20 Time to make 30 min plus 20 min cooling 6 fresh ripe plums, stone removed, sliced into wedges 2 tablespoons maple syrup 2 tablespoons freshly squeezed orange juice 1 teaspoon orange zest ½ teaspoon mixed spice 1½ cups reduced-fat Greek-style yoghurt 16 (35g) mini meringues, lightly crushed (see Cook’s tip) 2 tablespoons roughly chopped pistachios 1 Preheat oven to 160ºC. Place plum wedges cut side up in a large ovenproof baking dish. Combine maple syrup, orange juice, orange zest and mixed spice in a small jug. Drizzle plum wedges with syrup mixture. 2 Bake for 20–25 minutes until plums are soft and syrupy. Set fruit aside to cool for 20 minutes. 2 Layer plums, yoghurt and crushed meringue in…

Each day’s menu gives you … •8700kJ (about 2000cal) for weight maintenance • more than 35g of hunger-busting fibre • two serves of fruit and five serves of veg • 2–3 satisfying, affordable & easy-to-prepare snacks Hit your daily fibre target! " January is the time of year you want to be feeling your best, but after a glut of low-fibre party food, it’s easy to feel sluggish and fatigued. A fibre-rich diet is just what you need to get back on track, and feel healthy and light. So, follow this delicious 7-day eating plan to meet you daily fibre needs (30g) and restore a bit of digestive balance. Enjoy! " Learn more about your individual nutrition needs on p97. MONDAY Breakfast • Summer berry smoothie bowl (p76) • 30g…

NOW IN SEASON — SWEET CORN, p19 Fresh for Kids. 2011. Corn. Available at www.freshforkids.com.au Accessed October 2015. Sweet Corn Festival. 2004. Sweet Corn Fun Facts. Available at www.sweetcornfest.com Accessed October 2015. LABEL DETECTIVE: 7 WAYS TO AVOID FOOD POISONING, p24 Food Safety Information Council. 2015. Food Safety Tips. Available at www.foodsafety.asn.au Accessed November 2015. NSW Food Authority. 2013. Keeping food safe. Available at www.foodauthority.nsw.gov.au Accessed November 2015. WHAT’S YOUR FOOD IQ? p34 Better Health Channel. 2012. Olive oil. Available at www.betterhealth.vic.gov.au Accessed October 2015. Better Health Channel. 2013. Carbohydrates and the glycaemic index. Available at www.betterhealth.vic.gov.au Accessed October 2015. Cancer Council Australia. 2015. Vitamin D. Available at www.cancer.org.au/preventing-cancer/sun-protection/vitamin-d/ Accessed October 2015. Coeliac Australia. 2013. Travelling to Australia. Available at www.coeliac.org.au Accessed October 2015. Dairy Australia. 2015.…

Dishing out something new Thanks to Healthy Food Guide , I have managed to keep my new year’s resolution of having one new dish every single week for an entire year! We have thoroughly enjoyed a delicious variety of meals, especially the vegetarian options. I also love your ‘5pm panic’ section — in particular, the photos of additional packaged ingredients required (for example, curry powders and sauces) as some brands are infinitely better than others! Sue Keating, NSW Size really matters The article on portion sizes (‘the Perfect Plate’ Nov 2015) has changed the way I cook and plate a meal. Thanks so much. Every month there is a new article that takes my fancy and your recipes are always a winner. Linda Kelleher, VIC What a…

Q I often wake up in the middle of the night with painful leg cramps. I was once told it’s because I’m dehydrated — is this true? Are there any foods I should eat to avoid muscle cramps? — Cheryl, via email Anyone who has suffered from leg cramps will know how excruciatingly painful they can be, not to mention the way they disrupt your sleep. These sudden, involuntary muscle spasms have a number of different causes, and one of these is dehydration. Muscles need fluid to help them contract and relax. And if you have exercised your muscles in hot weather, chances are you may be a little dehydrated. So try to drink plenty of water throughout the day, especially as the temperature heats up. What you eat is…

1 Quench your thirst with a Streets Lemon Calippo. Each zesty ice block is made with real lemon juice and has just 383kJ (92cal). 2 Satisfy your chocolate craving with a small-scale Peters Drumstick Mini Classic Vanilla. This sweet treat has 700kJ (168cal), which is 25 per cent less than the original. 3 Skinny Cow Creamy Vanilla Ice Cream Cookies look and sound naughty, but are low in fat and have a modest 540kJ (129cal). 4 An old favourite has had a healthy makeover! The new Streets Paddle Pop with Real Yoghurt Mixed Berry Flavour has a snack-sized 206kJ (49cal) per serve. 5 Creamy vanilla ice cream meets the tropics in a Streets Splice Pine Lime. And at 354kJ (85cal) per serve, we say ‘aloha’! 6 Streets Fruttare Coconut Smoothie…

Once a humble snack, yoghurt is fast becoming a decadent dessert. You’ll now find salted caramel, coconut, and lemon meringue pie varieties competing for your attention in the supermarket’s chiller sections. And it can be difficult deciding which is the best choice. Start by checking the size of that ‘single serve’ portion. Some are a compact 100g, whereas others are more than twice that at 230g. And a few get a bit sneaky, boasting low kilojoules for one serve, only to state in fine print that there are actually two serves in the one tub — and let’s face it, when we grab a small pot of yoghurt we don’t stop halfway and save the rest for later. Beware too the fancy add-ons such as muesli, crumble, coconut, honey, caramel…

1 Salad dressing Don't spoil your delicious salad with a store-bought dressing that's full of sugar, thickeners and vegetable gums. Our homemade version couldn't be healthier. And it's so easy to make! The secret of a delicious dressing lies in the three-parts olive oil to one-part vinegar ratio. Just pour extra virgin olive oil into an airtight jar, adding any vinegar you have on hand — balsamic, red wine vinegar and apple cider vinegar are fine (lemon juice is, too). Then shake and pour. Be clever and make a big batch ahead of time! 2 Dip Picking up store-bought dips and snacks can save time and alleviate stress, but many popular dips such as French onion and pesto are loaded with fat, sugar and salt. A healthy homemade dip with…

The excitement of sleepovers, long days at the beach and action-packed camping trips can affect how often they go to the bathroom. When kids resist the urge to go, their stools turn hard and dry, making them more difficult to pass, leading eventually to constipation. Talk to your kids about the importance of going to the bathroom, even if they don’t have the urge. Kids also need to drink plenty of water, so get them into the habit of carrying around a water bottle when they're out.…

We’re well and truly into the barbecue season. Our fresh take on flavoursome salads, hearty skewers and steaks, and decadent choc brownies make the perfect BBQ spread. 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 p97 helps you determine how…

Let’s roll! If you think making rice paper rolls is tricky, follow these three simple steps: 1 Fill a large bowl with lukewarm water. Working with 1 wrapper at a time, fully immerse in water for 30 seconds. Use fingertips to gently press down so ends don’t curl up. Lay flat on a damp tea towel. 2 Layer fillings on top of the rice paper wrapper, being careful not to overfill. 3 Fold the end closest to you over the filling, then tuck in the sides and roll up. Splash some water on a sheet of non-stick baking paper. Let the roll rest on the damp baking paper so it won’t dry out. Repeat with the remaining wrappers. Slice and enjoy! Prawn, mango & avocado rolls Makes 12 Cost…

Spinach salad with fresh figs & goat's chees Serves 4–6 Cost per serve $6.50 Time to make 15 min gluten free vegetarian 2 tablespoons olive oil 1 tablespoon balsamic or red wine vinegar 150g baby spinach leaves 6 fresh ripe figs, quartered 100g soft goat’s cheese 50g sultanas 50g pumpkin seeds 1 In a large bowl pour in the olive oil and vinegar, and mix well. Place the spinach leaves in the dressing and combine using your hands gently. 2 Take the leaves out of the dressing and place onto a serving dish. Place the quartered figs onto the spinach and sprinkle with crumbled goat’s cheese, sultanas and pumpkin seeds. 3 Drizzle a little more olive oil over and season with freshly ground black pepper to taste. Potato salad Serves…

Each bite’s a delight Kids and parents will love the new Paddle Pops. Made with yummy yoghurt, they’re a source of calcium that’s free of artificial additives. Available in standard and snack size. streetsicecream.com.au Corn with crunch Real Foods’ Corn Thins ® may be as light as rice cakes, but they’re bursting with flavour. And like popcorn, they’re big on crunch, satisfying fibre and natural ingredients, too. See cornthins.com Low fat, big flavour Peppercorn Food Company Extra Lean Beef Burgers have less than 3% saturated fat but don’t sacrifice on flavour. They’re also free of gluten, added colour and artificial flavours. peppercornfood.com.au Let’s be tempted! Nutrisoy Tempeh is a healthy choice for all the family. Loaded with minerals, protein and fibre, its great taste and texture make it…

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 The ideal meal looks like this: All our recipes include moderate…

Recipes contain no more than: • 1700kJ per main meal• 1000kJ 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…