Innholdsfortegnelse for September 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…

‘ Life’s too short to avoid stuff like chocolate’ My non-negotiable healthy habit is a solid breakfast. If I don’t start the day with a decent meal then I struggle for the rest of the day. Typically I’ll have eggs with avocado and wholegrain toast. Sometimes I even eat tuna. I’m always starving after a salad for lunch. Instead I favour protein because it really fills me up. Usually I’ll have a chicken and salad wrap or sushi. I like variety and don’t get too caught up in eating the same thing every day. When I’m buying lunch out, I tend to look for colour — usually different salads and vegetables where possible. Being busy, I find clever ways to fit exercise into my work day. I’ll park my car…

1 Watch your weight Being overweight or obese is a risk factor for several types of cancer. 2 Turn to plants Aim for at least five serves of colourful vegies every day. Eat the rainbow! 3 Cut processed foods Limit fast food and highly processed snacks that are high in added salt, sugar and saturated fat. 4 Move more Make exercise a daily routine. Start by going for a 30–60 minute power walk to the nearest park every day. 5 Don’t smoke Roughly one in eight cancer cases are caused by smoking. These are some of the most preventable cancers. 6 Be booze wise Limit alcohol (which increases cancer risk) to two standard daily drinks. Have two alcohol-free days each week. 7 Increase fibre Bowel cancer is less common in…

Men are notorious for burying their heads in the sand about health, and the latest stats confirm men are less likely to see a doctor than women. But, you can remind him that it’s just as important to be in tune with his body as it is with his car. Helping your husband, sons and grandsons form healthy habits can help them prevent serious health problems now, or later in life. Evidence also suggests that men who eat with their families enjoy better overall health and well-being than single men. Here are some key steps you can take to help your loved ones eat better, live longer and be happier. IN HIS… 20s Young men’s 20s are all about ‘life in the fast lane’, and their approach to…

Chinese-style mince with noodles Serves 4 Cost per serve $5.15 Time to make 20 min dairy free 2 teaspoons sesame oil 500g lean beef mince 2 teaspoons crushed garlic 1 teaspoon grated ginger 2 teaspoons Chinese five spice 1 tablespoon reduced-salt soy sauce 1 tablespoon oyster sauce ¼ cup Chinese rice wine or dry sherry 600g frozen stir-fry vegetables, partially thawed 4 shallots, thinly sliced 200g dried thin egg noodles 1 teaspoon cornflour 1 tablespoon sesame seeds, toasted 1 Heat oil in pan at medium-high heat. Add the beef mince, garlic, ginger and Chinese five spice. Cook, stirring to break up mince, for 2 minutes, or until browned through. Add soy sauce, oyster sauce and Chinese rice wine; simmer for 1 minute. Add stir-fry vegetables and half the shallots to…

Baked bean brekkie Serves 4 + 1 baby/toddler Cost per serve $2.00 Time to make 40 min dairy free vegetarian diabetes friendly 1 tablespoon olive oil 3 French shallots, finely chopped 2 garlic cloves, finely chopped 1 tablespoon finely chopped rosemary leaves 1 × 400g can butter beans, drained and rinsed 500g fresh tomatoes, roughly chopped 250g cherry tomatoes 4 free-range eggs Crusty bread, to serve 1 Preheat oven to 175°C. Heat oil in a medium non-stick ovenproof pan or flameproof casserole dish over a medium heat. Add shallots and cook for 3–5 minutes, or until softened and translucent, then add the garlic and cook for a further minute. 2 Add the rest of the ingredients, except the eggs and bread, and bring everything to a gentle boil. Use a…

Go nuts for cereal Not a fan of dried fruit? Time to check out Kellogg’s Special K Nourish Fruit Free ($5.99 per 390g), which brings you the goodness of nuts and seeds. Per 40g serve (Cashew, macadamia & coconut): 650kJ (156cal), 6.3g protein, 0.8g sat fat, 5.5g sugars, 4.3g fibre Simply chia-licious! Feeling peckish? Be Natural Chia Exotic Berry Bites ($5.00 per 3 bites) are an excellent source of the heart-friendly omega-3 fats provided by chia seeds. Per 27g bar: 460kJ (110cal), 3.7g protein, 0.6g sat fat, 4.6g sugars, 3.1g fibre, 1269mg omega-3 Apples & spice Table of Plenty Untoasted Natural Pink Lady Apple & Almond Muesli ($5.69 per 500g) is packed with healthy fibre and fragrant spices, without added sugar and fat. Per 45g serve: 763kJ (182cal), 5.3g protein,…

Cadbury Coco 70% Dark ($4.40 per 100g block) Per 25g serve: 594kJ (142cal), 11.6g fat, 7.2g sat fat, 7.0g sugars Lindt Excellence 70% Cocoa Mild Dark ($4.20 per 100g block) Per 25g serve: 633kJ (151cal), 12g fat, 7.3g sat fat, 7.3g sugars Green & Black’s 70% Cocoa Organic Dark ($4.40 per 100g block) Per 25g serve: 602kJ (144cal), 10.5g fat, 6.3g sat fat, 7.2g sugars Alter Eco 70% Cocoa Deep Dark Sea Salt ($5.49 per 80g block) Per 25g serve: 578kJ (138cal), 10.8g fat, 6.5g sat fat, 7.5g sugars…

HOW FERMENTED FOODS HELP YOUR TUMMY, p14 Ahmed et al. 2013. Kefir and health: A contemporary perspective. Crit Rev Food Sci Nutr. 53(5): 422–34. Choi et al. 2013. Kimchi, a fermented vegetable, improves serum lipid profiles in healthy young adults: randomized clinical trial. J Med Food. 16(3): 223–9. DEAR (FOOD) DIARY … , p19 Burke et al. 2012. Using mHealth technology to enhance self-monitoring for weight loss: A randomized trial. Am J Prev Med. 43(1): 20–26. Hollis et al. 2008. Weight loss during the intensive intervention phase of the weight-loss maintenance trial. Am J Prev Med. 35(2): 118–26. Wansink B and Sobal J. 2007. Mindless Eating: The 200 Daily Food Decisions We Overlook. Environment and Behavior. 39(1): 106-23. CANCER FOOD MYTHS… DEBUNKED! p20 Bingham et al. 2003.…

1 The Mediterranean diet can delay brain ageing by 10 years, possibly more. (Eat to cheat brain ageing, p26 ) 2 Just 2–3 squares of dark chocolate each week cuts chances of irregular heartbeat. (What’s the deal with… 70% dark chocolate, p85 ) 3 What’s the ideal time to eat dinner if you want to lose weight? 6pm, says one study. (News bites, p10 ) 4 Men who eat two handfuls of walnuts a day have better-formed, healthier sperm. Go nuts! (Help him stay healthy, p36 ) 5 Enjoy the savoury taste and vegie goodness of these Zucchini & goats’ cheese mini frittatas. (Muffin break, p72 ) 6 Eating canned salmon, sardines or tuna just twice a week meets your quota for heart-healthy omega-3 fats.…

As a dietitian, a common question I get asked is “Is middle-aged spread inevitable?” It’s a frustration for many men and women entering their 30s, 40s and 50s. And the answer is “no”. Belly fat doesn’t have to be a part of getting older, as long as you take steps to prevent (or reverse) it. And that’s where HFG comes in. Every recipe in the magazine has been nutritionally analysed to help you maintain a healthy weight, no matter your age. Turn to page 43 to discover this month’s delicious array of recipes — from Mediterranean-inspired dinners to meat-free mains, and low-kilojoule muffins. Meanwhile, we know that no two journeys to better health are the same, and this is especially true for one of our readers, who also happens to…

How good is your food memory? Can you recall what you ate for dinner last night? How about your lunch choice last Thursday? It’s probably a little fuzzy — and we don’t blame you. You face on average 219 food choices each day, according to research from Cornell University. Surprised? We counted 15 questions a sandwich maker at Subway will ask you when you order lunch, including “would you like a cookie with that?” But, if you want to lose weight, research shows there’s good reason to tune into your food decisions more closely. Studies reveal people who keep tabs on their intake by keeping a food diary lose more weight than those who don’t keep a record. This doesn’t mean obsessing over every little thing you eat, because one…

Do you sometimes wish you could boost your grey matter with more RAM, speed and processing ability? Although you can’t install a whole new operating system like you would do in a computer, you can upgrade your brain function using the foods you put on your plate. “Healthy foods are now linked with slowing the ageing process in your brain,” says Catherine Itsiopoulos, Professor and founding head of Dietetics and Human Nutrition at Melbourne’s La Trobe University. “The right food may enhance brain function, and help protect your memory, as well as your ability to think clearly and quickly. In the long term, a healthy diet also appears to protect against conditions like dementia and Alzheimer’s disease,” she says. FOOD FOR THOUGHT Whether you keep forgetting names or can’t concentrate…

SPRING TO LIFE! As the spring vegies bloom, we‘ve transformed them into delicious main dishes, along with Mediterranean marvels. Adventures await your mince, too, and you’ll love our light and zesty orange tea cake. 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…

Mushroom & parmesan quinoa muffins Makes 6 Cost per serve $0.70 Hands-on time 20 min Cooking time 40 min gluten free vegetarian ¹/ ³ cup white quinoa 2 teaspoons olive oil 1 leek, thinly sliced 200g Swiss brown mushrooms, thinly sliced 3 teaspoons fresh thyme leaves 3 eggs, lightly beaten ½ cup finely grated parmesan 1 tablespoon pepitas 2 teaspoons sesame seeds 1 Preheat oven to 180°C. Lightly grease a 6–hole (¾ cup capacity) Texas muffin pan. Line bases with non-stick muffin cases. 2 Cook quinoa following packet directions until tender. Drain; rinse under cold water. Drain again. 3 Meanwhile, heat olive oil in a medium non-stick frying pan over medium-high heat. Cook the leek and mushrooms, stirring, for 5–7 minutes, or until soft Stir in half of the thyme.…

KINDERGARTEN CROP Spring has sprung and cute baby vegetables are starting to bloom. Like that warm and fuzzy feeling you get when you see a baby farm animal, we think these tiny vegies with their oh-so-tender green tops look absolutely gorgeous sitting there on the plate. Mini vegies stem from two sources. There are those that are harvested early as immature veg before they reach full size, such as baby beets, baby corn and baby peas. And there are some that are dwarf varieties, where the mature veg is truly smaller in size — like cherry tomatoes. So as the cooler days and nights fade away, it’s time to reap the harvest and welcome in lighter dishes to your spring menu. Enjoy the abundance of baby veg in season now!…

For years, spuds have been seen as ‘fattening’, but 94 per cent of nutrition experts in a recent survey rated jacket potatoes as ‘healthy’. Potatoes with their skins on provide energy, fibre and many essential nutrients our bodies need. Why then do they continue to get singled out as being less healthy for us than other vegetables? The main difference: spuds are starchy, which is why low-carb diet advocates lump them with pasta or rice. But demonising potatoes is unnecessary, and only fuels an unhealthy relationship with food. 5 REASONS TO RECLAIM THE HUMBLE POTATO 1 They’re naturally low in fat One medium boiled potato contains zero grams of fat and 425kJ (102cal). Turn those potatoes into deep-fried chips, and this swells to 16.8g of fat and 1143kJ (273cal). Load…

‘ Enjoy the fresh taste of this memory-boosting menu!’ Karissa Woolfe, HFG dietitian Each day’s menu gives you… • about 8700kJ (about 2000cal) for weight maintenance • 2 serves of fruit and 5 serves of veg, so you get a variety of antioxidants • more than 35g of fibre to keep you feeling full • 3-4 easy & portable snacks including a daily handful of nuts Learn more about your individual nutrition needs on p94. MONDAY Breakfast • Tomato & avo toast 2 slices sourdough toast topped with ¼ avocado, 1 sliced tomato, 40g feta & a drizzle of olive oil • 1 long black coffee (1830kJ/440cal total) Lunch • Leftover Vegie-licious pizza (p53) (made on Sunday) • 1 blood orange (2580kJ/620cal total) Dinner • Soft polenta with braised peppers…

Spread the word 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 pressed olives. That’s souper! McKenzie’s Foods Soup Kits are a new staple for your pantry. Each pack includes a pulse blend and stock seasoning sachet. Just add fresh ingredients and water. Buy the kits at your supermarket. Join the side! Maggi Side Dishes now include a range of gluten-free recipe bases. A delicious way to add vegies as part of a balanced meal, they’re the mighty flavour saviours of a range of side dishes. Feel the pulse San Remo Pulse Pasta is now available in penne and spaghetti. Gluten free and made using flour from pulses like lentils, it…

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…

Put probiotics on the menu! • Sauerkraut Buy the unpasteurised version so that the probiotics are still alive. Better still, try making it at home. • Miso Made from the fermented paste of soybeans (natto) mixed with tofu and green onions, this soup is a favourite in Japanese cuisine. • Yoghurt Go for plain, unsweetened Greek-style varieties, and add some fruit for natural sweetness. The art of fermentation, which began as a way to preserve food, has sparked our modern interest in probiotics as a way of keeping our gut microbes happy. Fermented foods are in no way new. Before refrigeration and canning methods, food had to naturally sour and ferment to last longer. In recent years, many traditional fermented foods have made their presence felt from cultures far and wide. What are…

‘ When I finished school, my weight began to increase, due to changes in lifestyle, emotional eating and depression. This began a long 10–year cycle of losing and gaining weight. Each time I’d find myself gaining back more weight than I’d lost. We took the kids on a holiday to Hong Kong in June, 2014. It was hot, humid and I spent the entire trip sweaty and uncomfortable. What should have been an enjoyable vacation just made me realise how much my weight had affected my life. I had gastric sleeve surgery in September 2014. I wasn’t at my biggest then (120-plus kg), but on the day of the surgery I was 104kg. I lost over 40kg due to the surgery, the majority within the first nine months. Now I…

Broccolini, lentil, roasted vegetable & ricotta tart Serves 4 Cost per serve $4.25 Time to make 55 min vegetarian diabetes friendly 1 large red onion, cut into thin wedges 1 yellow capsicum, cut into 2cm pieces 1 small eggplant, cut into 2cm pieces 1 bunch broccolini, cut into long florets 1 cup reduced-fat smooth ricotta 2 tablespoons chopped basil leaves, plus extra leaves, to serve 2 teaspoons lemon zest 6 sheets filo pastry 1 cup canned lentils, rinsed, drained \ 125g mixed cherry tomatoes, halved 1 tablespoon flaked almonds, lightly toasted 1 Preheat oven to 180°C. Line 2 baking trays with baking paper. Place the onion capsicum and eggplant on one of the prepared trays; lightly spray with oil. Bake for about 20 minutes, or until golden and tender.…

Quick green vegie pilaf Serves 1 Cost per serve $3.10 Time to make 20 min vegetarian diabetes friendly ¾ cup cooked black or brown rice ½ cup broccoli florets ¹/ ³ cup frozen peas 1 small zucchini, diced 1½ cups roughly chopped spinach or silverbeet ½ cup reduced-salt vegetable stock 2 tablespoons grated parmesan, to serve 1 teaspoon olive oil, to serve 1 Heat a medium non-stick frying pan over medium heat. Add rice, all vegetables and stock to pan, and bring to a simmer. Cook for about 8–10 minutes, or until the liquid has been absorbed. 2 Season pilaf with cracked black pepper. Garnish with the grated parmesan and drizzle with olive oil. Nutrition TIP  This easy vegie pilaf has half your daily fibre needs…

Wave goodbye to winter and say hello to beetroot season! This root veg has some interesting health perks, and can even boost athletic performance! UN-BEET-ABLE VEG Don’t skip a beet Dark purple beetroots are bursting with heart-healthy antioxidants and fibre for digestion. They have a rich, earthy flavour, and both the leaves and root can be eaten. Baby beets are smaller and sweeter, making them a perfect addition to salads. Pick ones hard to beet Looks are important when picking beetroot. Choose a smooth, firm, fresh-looking beetroot with dark leaves. You can prepare and eat the leaves in the same way that you would spinach or silverbeet. Beet the socks off guests Wow guests by roasting beets with olive oil and balsamic vinegar for 45–50 minutes. Remember to peel beets…

What are the benefits? A large study from Denmark confirms dark chocolate really is good for you. Eating just 30 grams (2–3 squares) a week cuts your chances of irregular heartbeat by 21 per cent, thanks to the cocoa. Cocoa has a group of antioxidants called flavonoids, which give the dark stuff its deep, slightly bitter flavour, and have been linked to improving heart health. Dark chocolate’s extra cocoa means more antioxidants and less sugar. How to choose Consider quality and quantity. Research suggests milk may interfere with your body’s absorption of the flavonoids, which explains why milk chocolate is not as good for you as the dark variety. So look for chocolate with a minimum of 70 per cent cocoa solids and slowly savour 2–3 squares (25–30g), the perfect…