Innholdsfortegnelse for April 2017 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. 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…

Share your news, views and snapshots of HFG recipes and you could be in the running to win a Panasonic Microwave Oven. The 44L NN-ST785S Cyclonic Inverter features new technologies to produce tasty food without any undercooked centres and dried out edges. * Congratulations to our winner this month – Judith Caine – who has won a Beefeater BBQ accessory pack worth $210! Have your say at healthyfoodguide.com.au  and click WIN, or send to Locked Bag 5555, St Leonards NSW 1590…

Are you getting your five serves a day? There’s a rainbow of vegetables that give us plenty of vitamins and protective antioxidants. But only seven per cent of us are eating enough veg. So, here are five easy ways to turn vegies into rock stars! 1 Drizzle veg with extra virgin olive oil This is the oldest trick in the book. Splash a tablespoon of good-quality extra virgin olive oil over cooked vegies, toss to coat and serve. And look out for flavour-infused olive oils, such as garlic, chilli and roasted onion. 2 Squeeze on a little lemon or lime juice For a subtle tanginess, add lemon juice or zest to steamed broccoli, green beans, asparagus, peas or other vibrant vegetable. Bonus: You’ll also get vitamin C. 3 Toss in…

Why do we seem to crave certain foods? It’s those tiny, white flecks in that bag of potato chips or packet of peanuts that makes them so moreish, according to a study by Deakin University. But it’s not just savoury snacks that are loaded with salt. Even seemingly healthy foods like bread, crackers and canned vegetables can be a salt trap. How much is too ? We have a real fondness for the white stuff. Most Aussies are eating almost three times the adequate intake for sodium, and that has serious long-term implications for our health. We should be aiming to eat less than 1600mg of sodium (1 teaspoon of salt) per day, and no more than 2300mg of sodium (1½ teaspoons of salt) per day. The problem with pouring…

MONDAY Dukkah chicken with warm couscous salad & tzatziki Serves 4 Cost per serve $4.65 Time to make 30 min diabetes friendly 400g Kent pumpkin, peeled, thinly sliced 2 chicken breast fillets (500g), halved horizontally ¼ cup pistachio dukkah 1 cup wholemeal couscous 1 x 350g punnet mixed baby tomatoes, chopped 120g baby spinach ¾ cup reduced-fat tzatziki 1 Spray a large non-stick frying pan with oil and set over medium-high heat. Cook sliced pumpkin, turning, for 5 minutes, or until charred and tender. Transfer to a plate and set aside. 2 Sprinkle chicken evenly with dukkah. Add 1 tablespoon of olive oil to same frying pan and set over medium-high heat. Cook the chicken for 3–4 minutes on each side, or until cooked through. Remove from the pan and…

Chicken & lentil salad with honey mustard dressing Serves 1 Cost per serve $4.85 Time to make 25 min 1 small chicken breast fillet, halved horizontally into 2 thin fillets 2 teaspoons lemon pepper seasoning 75g green beans, halved diagonally ¼ x 420g can no-added salt lentils, rinsed, drained (see Cook’s tip) 30g baby rocket 75g mixed baby tomatoes, halved 1 tablespoon reduced-fat honey mustard dressing 25g reduced-fat feta, crumbled 1 Sprinkle chicken evenly with the seasoning. Spray a small non-stick frying pan with oil and place over medium-high heat. Cook chicken for 3–4 minutes, each side, or until browned and cooked through. Slice thickly. 2 Meanwhile, microwave, boil or steam beans for 2 minutes, or until just tender. Drain; refresh under cold water. Drain again. 3 Place beans in…

Easter Egg-cellent eggs Serves 8 Cost per serve $0.85 Time to make 20 min, plus 1 hour freezing You will need chocolate Easter egg moulds for this recipe. ½ cup dark chocolate melts ½ cup frozen mango 2½ teaspoons vanilla essence 1½ cups (375g) extra-light spreadable cream cheese 2 teaspoons vanilla essence 1 Place egg moulds in the freezer for a few minutes until chilled. Melt chocolate in the microwave and paint the surface of the moulds to make hollow eggs. Freeze for 15 minutes and carefully remove from moulds. 2 Meanwhile, blitz mango and half a teaspoon of the vanilla in a blender until smooth. Spoon teaspoon-sized balls onto a plate and freeze for 45 minutes. 3 Stir remaining vanilla into the cream cheese. Fill each chocolate egg shell…

5 WAYS TO LEARN TO LOVE VEGIES, p18 Australian Bureau of Statistics. 2015. National Health Survey: First Results, 2014–15. Available at www.abs.gov.au Accessed February, 2017. Eat for Health. 2015. Vegetables and legumes/beans. Available at www.eatforhealth.gov.au Accessed February, 2017. Go for 2 and 5. 2007. Tips. Available at www.gofor2and5.com.au Accessed February, 2017. GOING LOCO FOR COCOA? p21 Blechert et al. 2014. Startling sweet temptations: hedonic chocolate deprivation modulates experience, eating behavior, and eyeblink startle. PLOS ONE. 9(1): 1–10. Roy Morgan Research. 2016. More Aussies chomping on chocolate. Available at www.roymorgan.com Accessed February, 2017. YOUR GUIDE TO GREEK YOGHURT, p24 Carpenter L. 2015. How to choose a healthy yoghurt. Available at www.lyndicohen.com Accessed January, 2017. Herron M. 2014. Beginner’s guide to yoghurt: How to choose a healthy yoghurt. Choice Magazine. Available…

I’ve noticed that I’m starting to develop a bad habit. When someone asks ‘how are you?’, my first answer is always ‘busy’. Even in the midst of our frantic deadline sending this issue to print, I struggled to find the time to sit down and write this. Because, well, I’m busy. But, aren’t we all? Everyone is busy trying to juggle family, work, chores, and still find that all-important ‘me time’. When we’re under the pump, it’s easy to take shortcuts, like picking up takeaway or ordering pizza. It’s even easier to let exercise slip in favour of a few more minutes’ sleep in the morning. At Healthy Food Guide, we know your time is precious, and so is your health. So, we’ve come up with stress-free shortcuts to help…

WINNING swimmers Mums usually pay close attention to what they eat before falling pregnant, but Monash University researchers have found that dad’s diet matters, too – especially if you give birth to a son. Dads who ate a diet high in protein had sons whose sperm were more likely to win against rival sperm in the female tract, than the sons of men who ate a lower protein diet. So, be in the swim! Biology Letters, 2017 WALK AWAY from the wards Stay out of hospital just by walking more? Yes, researchers have found that people aged 55 to 80 who are inactive (average of 4500 steps a day) spend 30 per cent more days in hospital than those who are more active (average of 8800 steps a day).…

Chobani Plain Non-fat Yogurt Made with just skim milk and live cultures. Per 170 tub: 408kJ g (97cal), 16.5g protein, 204mg calcium Jalna Pot Set Natural Low Fat Greek Yoghourt This low-fat version has more protein than the original. Per 100g: 423kJ (100cal), 5.7g protein, 180mg calcium Black Swan Naturally Sweet Greek Style Yoghurt Pair this lactose-free, no-added-sugar yoghurt with sliced fresh fruit. Per 100g: 427kJ (102cal), 8.5g protein, 230mg calcium Meredith Dairy Natural Sheep Milk Yoghurt This is one of the few traditional sheep’s milk yoghurts you’ll find in the dairy chiller. Per 100g: 391kJ (93cal), 5.6g protein, 182mg calcium Tamar Valley Light Greek Style Yoghurt Easy to stir, it’s perfect for making your own dip or salad dressing. Per 100g: 380kJ (91cal), 6g protein, 181mg calcium…

Cut salt & keep kilojoules down by choosing fish in spring water Canned fish is convenient, tasty and nutritious, and is rich in omega-3 fats. These healthy fats are vital for decreasing your risk of heart disease, improving mood and memory, and maintaining a healthy blood pressure. But with so many cans on the shelves, how do you choose the best catch? 1 CHECK THE AMOUNT OF FISH YOU GET To get the most value, compare the amount of actual fish that’s in the can. We found the fish content varied widely between brands, going from 30 to 99 per cent, so be sure to check the ingredients list for the percentage of fish. The more fish, the more omega-3s. The type of fish in the can also matters, with…

BREAKFAST HIGH SALT Baked beans on toast with coffee * 2 slices grainy toast 380mg sodium * ½ can regular baked beans 850mg sodium * 1 small milky coffee 90mg sodium LOW SALT Poached egg on toast with yoghurt & fruit * 1 slice grainy toast mg * ¼ avocado 2mg sodium * 1 poached egg 35mg sodium * Cracked black pepper 0mg sodium * ½ cup mixed berries mg * 1 cup reduced-fat Greek yoghurt 182mg sodium LUNCH HIGH SALT Ham & salad wrap with yoghurt & fruit * 1 wholegrain wrap 640mg sodium * 50g shaved leg ham 790mg sodium * ¼ avocado 2mg sodium * ¼ cup grated Edam cheese 277mg sodium * 1 cup rocket 15mg sodium * 1 tomato 10mg sodium * 150g tub flavoured…

Each day’s menu gives you… ' Once you cut out salt, the real flavour of food can shine! 'Brooke Longfield, HFG editor • 6300kJ (about 1500cal) for gradual weight loss • Less than 1600mg sodium for heart health • 30g fibre to keep you feeling full all day long • 5 serves veg so you get a variety of antioxidants • 2 serves fruit that will boost your fibre and vitamin intake Learn more about your individual nutrition needs on p94. MONDAY Breakfast • Berry muesli ½ cup untoasted muesli with 200ml reduced-fat milk, ½ cup berries & 2 tbs reduced-fat, Greek-style yoghurt (1700kJ/410cal total) Lunch • Kale, ham & ricotta muffins (p74) • 1 banana (1400kJ/330cal total) Dinner • Macadamia chicken with green pea & broccoli mint smash…

Happy mum! Thank you so much for the back-to-school lunch ideas (Feb, 2017). My kids and I thank you for the injection of fun and flavour — they’re eating a rainbow of food, and I know they’re happy and healthy, which is all a mum could ever want. Sacha Pech, SA CRACKING THE FACTS  l loved the ‘5 surprising truths about coconut oil’ in the March, 2017 issue. I’m most impressed that finally it’s been stated that the research jury is still out on the effects of its high saturated fat content. Amazing job, HFG team! Lianne Davies, VIC Australian Healthy Food Guide @hfgaustralia #cookwithhfg hfgaustralia   @HFGAustralia…

Hot on everyone’s lips in the world of science is the gut microbiome — or in non-science speak, the bacteria that live in your gut. The headlines claim you can beat stress with diet, thanks to your gut microbes. But unless you are a mouse, it may be wise to treat the latest news with some caution — for the moment at least. The link between the brain & gut A recent study from the APC Microbiome Institute in Ireland looked at how two prebiotics in our diet can affect the growth of gut bacteria linked to stress, mood and behaviour. But let’s start by explaining what a prebiotic is. It’s what the good bacteria in your gut love to feed on. And the type of food these bacteria love…

As the days become shorter and the mercury drops, autumn brings relief from the scorching summer heat, and sees us move from crunchy, cool salads to warmer, filling fodder. Now is the time to reap the last of the end-of-summer veg on offer. 4 VEG TO ENJOY BEFORE THEY FALL Sweet corn Add these golden pearls to fritters and frittatas for a pop of sweetness and a healthy hit of satisfying fibre. Green zucchini Choose firm, dark ones with glossy, unblemished skin. Best stored in a closed paper bag in the crisper. Grape tomatoes Rich in vitamin C, these sweet, red rubies look gorgeous in salads and are perfect for kids’ lunch boxes. Shepard avocado With a signature green skin (even when ripe!), scoop out its buttery flesh and enjoy…

Pesto Black Swan Crafted Basil with Cashews & Parmesan 1 serve = 2 tablespoons (40g) Hoummos Black Swan Classic Hommus 1 serve = 2 tablespoons (40g) BETTER CHOICE = HOUMMOS GIVE HOMEMADE HOUMMOS A TRY! Two tablespoons of HFG’s easy hoummos dip has 160kJ (38cal) and just 0.8g fat. Just search for ‘dip’ at healthyfoodguide.com.au…

Ever wondered where the idea for an eight-hour working day originated from? In Melbourne, you’ll find the Eight Hour Day Monument which dates back to 1856, when many people worked 14-hour days, six days a week, calling for change. Fast forward 160 years and we’re still working hard and juggling our days with cooking, cleaning, shopping and the work commute. In fact, the average Aussie loses over six days every year to the task of grocery shopping. So, this month, HFG shares our top 10 time-saving tips to make healthy eating easier (p42). Despite being busy, a recent survey showed most of us still devote some of our time to cooking dinner, as opposed to buying takeaway. A top reason was wanting to make tasty, healthy meals for our family.…

Cooking healthy meals doesn’t have to take hours on end. With some simple planning and preparation, you’ll be serving up delicious fare to your family every night in no time. We show you how! 1 PLAN AHEAD You can avoid that feeling of dread when someone asks ‘What’s for dinner?’ by writing out a menu plan for the week. Devoting just an hour a week to menu planning saves time, money and thinking space. Not only will you know exactly what’s for dinner, but you’ll also have an instant shopping list, eliminating the need to dash to the shops for that forgotten item. You’ll then have more time with your family. You can start by downloading a template from healthyfoodguide.com. au or draw up your…

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.…

Roast vegie salad with pomegranate dressing Serves 4 Cost per serve $3.55 Time to make 45 min gluten free dairy free vegetarian ½ small Kent pumpkin, skin on 1 red onion 1 tablespoon extra virgin olive oil 100g broccolini 120g rocket 120g pomegranate arils (seeds) (about ½ pomegranate) Pomegranate dressing ½ garlic clove 1 tablespoon pomegranate molasses (see Note) 1 tablespoon lemon juice 1 tablespoon pomegranate arils (seeds) 1 teaspoon pure maple syrup 60ml (¼ cup) extra virgin olive oil 1 Preheat the oven to 180°C. 2 Cut pumpkin into slices or chunks, cut the red onion into quarters, and toss together in a bowl with the oil, and plenty of black pepper. Spread out on a baking tray and roast for 30 minutes, turning over halfway through the cooking…

Average daily intake Your individual intake will vary depending on your age, gender, height, weight and physical activity level. We use 8700kJ (2100cal) as an average daily intake, as this is the value prescribed by the Australia New Zealand Food Standards Code. You’ll find this on food labelling. While these numbers are one way of tracking healthy eating, it’s important to focus on the quality of the foods we eat. Eating a wide variety of healthy, real foods makes it easy to meet all our daily nutrition needs, as well as balancing energy intake. Use these recommended daily intakes as a general guide only. For personalised advice, visit daa.asn.au to find an Accredited Practising Dietitian. SODIUM If you have heart disease or are at high risk of this condition, aim…

Comfort in a bottle Glute Guard is a scientifically researched enzyme supplement that is ‘life-changing’ for people who suffer after eating gluten. It breaks down gluten and can help everyone keep a gluten-free diet. Culture club Rokeby Farms Whole Protein Quark Yoghurt is rich in protein and made the Swedish way, by culturing the milk slow and low. Available from Woolworths. Visit rokebyfarms.com.au Wrap it up Mission Low GI Wraps are a source of protein, good source of fibre and have no preservative 282. This low-GI variety has the same great taste and texture that Mission products are known for. Well spread Proudly made in Australia by an Australian-owned company, Tablelands Olive Oil Spread is one of the country’s favourite spreads. It uses the best olive oil from the finest…

1 A world without chocolate? Cocoa supply is struggling to keep up with demand. (Going loco for cocoa? p21 ) 2 What a catch! The amount of fish in cans varies from 30 to 99 per cent. (How much omega-3 is in that canned fish? p30 ) 3 Active people spend 30 per cent fewer days in hospital than inactive people. Step to it! (New bites, p12 ) 4 Don’t be a tosser! Aussies bin over $1.1 billion worth of fruit and veg each year. (10 stress-free shortcuts for good health, p42) 5 A basket of these Kale, ham & ricotta muffins is perfect for sharing. (Life’s a picnic, p74 ) 6 Time to shake the habit? Most Aussies eat three times the recommended amount of…