Innholdsfortegnelse for October 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…

Elsa’s Wholesome Life by Ellie Bullen ($34.99, Pan Macmillan Australia) We love Ellie’s motto: eat less from a box and more from the earth. This graduate dietitian’s first cookbook features more than 100 plant-based vegan recipes. Better Brain Food Eat to Cheat Dementia and Cognitive Decline by Ngaire Hobbins and Michelle Crawford ($39.99, Murdoch Books) Dietitian Ngaire Hobbins shows you what to eat to keep your brain as healthy as possible into your 70s and beyond, while Michelle Crawford gives recipes. 5 Ingredients Quick & Easy Food by Jamie Oliver ($49.99, Michael Joseph; Penguin Books) Jamie Oliver’s latest hot cookbook serves up over 130 no-fuss, family recipes using just five ingredients. And they’re all ready in less than 30 minutes.…

And the diet winner is … The latest national survey revealed 13 per cent of Aussies are on a diet. Surprised? Actually, we thought the figure would be a lot higher! After all, there’s no shortage of diets doing the rounds — low carb, low fat, Atkins, Weight Watchers, Biggest Loser, Jenny Craig, paleo, vegan … so, what’s the best? Two recent studies set out to discover exactly that, and here’s what they found: 1) There’s no one-size-fits-all approach 2) Eating more plant foods is healthy, and 3) No matter which weight-loss method you choose, the one you can stick with for longer than six months is linked to success. This month’s kick-start weight-loss and exercise challenge (p22) will help you form lasting habits. Because if you give up the…

Help! I’m turning into my mother! You’ve probably thought this at least once, whether it’s the way you talk to your kids, or a facial expression you recognise. But do you inherit your mum’s medical history too? Research shows that many, often serious, health conditions have a definite genetic link. So it pays to have a health conversation with mum and family members to find out if they’re passing anything on. Realising you may be at an increased risk means you can make easy diet changes to help beat the odds of developing conditions such as breast cancer, diabetes, heart disease, bowel cancer and depression. Read on to find out whether your family tree might place you at an increased risk of these. IF YOUR MUM HAS HAD breast cancer…

Power your day! Fuel your body this spring with our special low-kilojoule and ‘good carb’ dishes that won’t weigh you down, plus muesli bars full of energy. And meet our ‘delicious duo’ — tomato and basil! 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…

Pasta with slow-roasted tomatoes, prawns, basil & feta Serves 4 Cost per serve $5.80 Time to make 45 min diabetes friendly 1 x 400g punnet tomato medley mix, halved 1 teaspoon lemon zest ½ teaspoon chilli flakes 4 garlic cloves, thinly sliced 250g wholemeal pasta 200g snow peas, sliced 1 tablespoon olive oil 350g peeled green prawns, halved lengthways ½ cup basil leaves, plus extra, to serve 1 tablespoon lemon juice 50g reduced-fat feta, crumbled 1 Preheat oven to 130ºC and line a baking tray with baking paper. Place tomatoes on prepared tray. Sprinkle with lemon zest, chilli and half of the garlic; spray with olive oil. Bake for 30–35 minutes, or until wilted and tender. 2 Cook pasta in a large saucepan of boiling water, following packet instructions, or…

Sweet potato ‘lasagne’ Serves 6 Cost per serve $3.85 Hands-on time 15 min Cooking time 35 min gluten free diabetes friendly 600g sweet potatoes, scrubbed, sliced lengthways into thin slices 1 tablespoon olive oil 2 garlic cloves, crushed 2 teaspoons dried oregano Large pinch chilli flakes 400g lean beef mince 1 x 400g can no-added-salt chopped tomatoes 1 tablespoon Worcestershire sauce 250g reduced-fat cottage cheese 120g baby spinach 80g grated reduced-fat cheddar 4 cups steamed broccoli, to serve 1 Preheat oven to 180°C. Place sweet potatoes in a microwave-proof dish with 2 tablespoons of water. Cover and microwave on high for 8–10 minutes or until tender. Drain and set aside. 2 Meanwhile, heat the olive oil in a large non-stick frying pan over high heat. Add the garlic, oregano, chilli…

Green slime monster Serves 2 Cost per serve $2.25 Time to make 5 min gluten free dairy free vegetarian 2 cups baby spinach 2 chopped frozen bananas 4 small strawberries ½ cup apple juice or water 6 mint leaves 10 ice cubes 1 Place all the ingredients in a blender and blitz until smooth. Serve smoothie immediately in chilled glasses or jars. OH, SUGAR! Choose better ways for your kids to celebrate Halloween than sugar-laden treats. For starters, trick-or-treating is good exercise in disguise for the whole family and a fun way to stroll together. Here are three tips for a healthier Halloween: Get into the spirit Shift the focus from lollies to making a spooky costume, having fun with face paint, or working on Halloween-themed arts and craft activities.…

1 Sliced cucumber complements Yumi’s Matbuka Tomato Salsa to perfection. Per 20g: 39kJ (9cal), <0.1g sat fat, 55mg sodium 2 Chobani Meze Dip Caramelised Onion gives a creamy contrast to crunchy roast beetroot chips. Per 20g: 73kJ (18cal), 0.3g sat fat, 40mg sodium 3 Pair Organic Indulgence Beetroot Dip with chilled, crisp carrot strips. Per 20g: 96kJ (23cal), 0.2g sat fat, 86mg sodium 4 Scoop healthy broccoli florets into a tablespoon of seasoned and delicious Mediterranean Delite Babaghanouge. Per 20g: 70kJ (17cal), 0.2g sat fat, 70mg sodium 5 Red capsicum is a perfect match for Harris Farm Markets Imperfect Picks Sweet Potato & Chilli. Per 20g: 143kJ (34cal), 0.2g sat fat, 24mg sodium 6 Paint your palate pink with creamy Chobani Meze Dip Beetroot Dill on lean green beans. Per…

Crunch into corn Don’t confuse Corn Thins with rice cakes. Made primarily from corn, Corn Thins taste delicious, like healthy popcorn squished into a crispbread, making them a great gluten-free snack idea. What a cracker! Available in three mouth-watering flavours, Carman’s Super Seed & Grain Crackers are gluten free, vegan friendly and have no added sugar. You can find the crackers in the health food aisle at Coles. Coco delight Well Naturally No Sugar Added Milk Chocolate has two new mouth-watering additions – Coconut Delight and Cacao Nibs – which are sweetened naturally with stevia in place of sugar. Hey pesto! Discover the new Jase’s Kitchen Gluten Free Chicken Pesto Mini Pizza in the freezer section at Woolworths. It’s made with pulled chicken breast and mozzarella – all you have…

Around this time every year, I start to notice new faces out on my morning walks. Spring is here and with it comes the motivation to get in shape for summer. But for some, this involves drastic diets. We don’t like the word ‘diet’ at Healthy Food Guide. Why? Because we believe healthy eating changes should always be practical, enjoyable and sustainable, not restrictive and unsociable. We know many of you come to us to better your health, so we’ve put together a 14-page Kick-start Challenge. From page 22 you’ll find expert tips, recipes and meal plans to help you reach your goals. We also have a revealing story about the role genetics plays in diseases such as diabetes and cancer (p36). If you don’t know your family history, it’s…

Do you worry that you’re missing out on important nutrients by cooking your food? Fear not. Cooking causes much less nutrient loss than you think, and can even make food more nutritious. Find out why. The rise of raw diets Raw food diets move in and out of popularity. ‘Going raw’ is underpinned by the idea that cooking food destroys enzymes and nutrients, so you can see why it seems so appealing. A big plus for going raw is you eat plenty of plant-based foods — in all their natural and uncooked glory. Compared to a typical meat-heavy Australian diet with too many processed foods, raw food diets are streets ahead in vitamins, minerals, fibre and other plant nutrients. Does cooking lower the nutritional value of food? Cooking does result…

This month’s Kick-start Challenge is dedicated to helping you make changes that last, and is designed for busy people. It’s not about dieting, detoxing or quick fixes, but rather supporting you to make small changes to the way you eat and exercise so you look and feel better! We also want to make sure that you’ll keep your healthy habits going long after the challenge is over. HFG has put together 14 pages of practical advice about goal setting and staying motivated. There are plenty of healthy eating ideas, meal plans and simple exercise tips that will help you feel fitter, look healthier and be happier — and give you more energy than you’ve ever had before! If you want to lose weight, this guide will help you do that…

Genealogy helps you discover if a particular illness or disease runs in your family. 1 Draw a simple family tree Include both your maternal and paternal sides, and trace them back as far as you can. 2 Search for recurring trends Some key conditions to look for are breast cancer, bowel cancer, heart disease, diabetes, stroke, mental health illnesses and obesity. 3 Don’t panic Even if you find a disease runs in your family, it’s not inevitable you’ll get it too. Most diseases are triggered by a complex interaction of genes and lifestyle. 4 Tell your GP your family history Luckily, there’s plenty you can do, together with your doctor, to reduce the impact of inherited medical conditions.…

Tuna Niçoise Serves 1 Cost per serve $7.35 Time to make 30 min gluten free dairy free 5 pitted Kalamata olives 1 garlic clove, grated 2 teaspoons Dijon mustard 1 tablespoon red wine vinegar Juice of ½ lemon 1 tablespoon olive oil 150g baby potatoes, boiled, halved ½ cup green beans, sliced 2 small vine tomatoes, quartered 2 tablespoons chopped flat-leaf parsley 4 large cos lettuce leaves, torn 1 x 95g can tuna in spring water, drained, flaked 1 hard-boiled egg, halved 1 Place the olives, garlic, mustard, vinegar and lemon juice in a small glass jar. Shake vigorously. Add 2 teaspoons of olive oil and season with cracked black pepper. Shake dressing until emulsified. 2 Combine the potatoes, beans, tomatoes and parsley in salad bowl. Pour over the dressing.…

Energy bars Makes 16 bars Cost per bar $0.50 Hands on time 5 min Cooking time 25 min dairy free diabetes friendly ½ cup mixed nuts, roughly chopped ¼ cup mixed seeds 2 cups rolled oats ½ cup dried fruit, roughly chopped ½ cup nut butter 2 tablespoons honey 1 egg, lightly beaten 1 Preheat oven to 160°C. Line a large baking tray and a 20 x 20cm square baking tin with baking paper. 2 Spread nuts and seeds over the prepared baking tray. Bake for 5–10 minutes, or until they are just golden. 3 Combine oats, toasted nuts and seeds in a mixing bowl with dried fruit. Make a well in the centre. Add nut butter, honey and egg. Mix until all the ingredients are well moistened. 4 Using…

A feast for the eyes! One of the keys to priming your kids to eat healthier foods, prevent overeating and reduce food waste is the way food is served. Researchers from Cornell University found children prefer to see six different colours and seven types of food on their plate, while adults are happy with just three. In another study, they found serving kids meals in adult-sized bowls encouraged them to overeat by 52 per cent and waste 14 per cent more. Luckily, you don’t have to be an Instagram whiz to make food look attractive! Three tips to plate up like a pro: 1 Plate a rainbow — Experiment freely with coloured vegies in different shapes, sizes and textures. Be as daring as you like. 2 Size it right —…

Size it right! Stick to 1700kJ for a healthy breakfast, or 600kJ for a snack Smoothies are an easy way to get fruit, vegies, and dairy in one hit. The right balance of ingredients served in a healthy portion is a convenient brekkie. But often they’re enjoyed with breakfast or as a snack between meals, which contributes excess kilojoules and weight gain. So before you slurp, here are three tips to enjoy a healthier fruit smoothie. Portion distortion Would you eat a bowl of oats, plus two pieces of fruit, a tub of yoghurt and a handful of nuts as a snack? We didn’t think so, but blitzed into a smooth, colourful liquid it’s easy to quickly gulp down a large 600ml smoothie, which can lead to kilojoule creep. TIP…

AND THE DIET WINNER IS … , p21 Australian Bureau of Statistics. 2014. Australian Health Survey: Nutrition First Results — Foods and Nutrients, 2011–12. Available at www.abs.gov.au Accessed August, 2017. Johnston et al. 2014. Comparison of weight loss among named diet programs in overweight and obese adults: a meta-analysis. JAMA. 312(9): 923–33. Katz D & Meller S. 2014. Can we say what diet is best for health? Annu Rev Public Health. 35: 83–103. WILL YOU INHERIT YOUR MOTHER’S HEALTH? p36 Australian Bureau of Statistics. 2008. National Survey of Mental Health and Wellbeing: Summary of Results, 2007. Cat. no. (4326.0). Canberra: ABS. Australian Government. 2017. Genetic testing for breast/ovarian cancer risk. Available at www.canceraustralia.gov.au Accessed August, 2017. Better Health Channel. 2012. Heart disease and food. Available at www.betterhealth.vic.gov.au Accessed…

1 Slash the sugar in your smoothie by choosing reduced-fat milk instead of fruit juice. (How many kilojoules in your smoothie? p88 ) 2 Kids like to see six food colours on their plate, so serve them the rainbow! (A feast for the eyes! p81 ) 3 Thirty per cent of us would rather clean the bathroom than cook for the household. (Bring back the joy in eating, p42 ) 4 Have an avo! Adding avocado to your salad could boost eye-protecting carotenoids. (Shopping news, p82 ) 5 If you like a tomato and basil duet, you’ll love our zucchini and ricotta tart. Perfect for picnics! (Delicious duo, p64 ) 6 Never miss a Monday! Research shows exercise habits taper off later in the week.…

QI keep hearing bad things about palm oil, and have noticed it as an ingredient in many foods. Is it something I need to worry about? Julie S, via email You’re right, it’s estimated that half the packaged items in supermarkets contain palm oil, which includes treats like chocolate, biscuits, ice cream and bakery items, as well as cleaning and beauty products. Palm oil is a vegetable fat produced from the African oil palm tree’s fruit. It’s very high in saturated fat, the type which can raise your ‘bad’ LDL cholesterol and worsen insulin resistance, a precursor to type 2 diabetes. This explains in part why the current dietary guidelines recommend you limit your intake of treat foods. While paying attention to the nutrition information panel can help you…

' Don’t be afraid of taking shortcuts in the kitchen ' One thing I do every day is drink plenty of water. It really impacts my energy and skin, so I prioritise 1–1.5 litres per day. I also try to walk every day, because I feel sluggish if I don’t. Sometimes I just take the twins to the park, and that helps me get to 10,000 steps a day. Since I’ve had my twins, the ‘proper breakfast’ is over. I used to enjoy a lot more meals out, but there’s just no time now. Usually I have coffee the minute I wake up, and then I’ll grab a piece of wholemeal toast with cheese and Vegemite. It’s quick and gets me going for the day. Lunch has become my main…

1 Make a plan Some of us launch into a new health plan full of good intentions, only to peter out halfway. When time is at a premium, planning is the key to success. A clear idea of your goals will keep you accountable to yourself, helping you to track successes and stay motivated. 2 Create your vision When you want to make changes to your life, it’s very powerful to create a picture in your mind of what life will be like when you’ve made them. Think about how you would like to look and feel. Collect images of people who really inspire you. Motivational quotes work a treat: write them down on large cards. 3 Set goals  Write down three habits and behaviours you are working towards. It’s…

Potato salad with green beans, peas & buttermilk-herb dressing Serves 6 (as a side) Cost per serve $3.75 Hands-on time 25 min Cooking time 20 min gluten free vegetarian 6 large potatoes, scrubbed 300g green beans, cut into 3cm lengths ²/ ³ cup garden peas ²/ ³ cup buttermilk ¹/ ³ cup extra-light sour cream 1 tablespoon chopped parsley 1 tablespoon chopped chives 1 tablespoon chopped mint leaves 1 tablespoon finely chopped shallot 1 tablespoon white vinegar 1 teaspoon wholegrain mustard (optional) 1 spring onion, white part only, thinly sliced ½ teaspoon finely grated lemon zest 4 medium radishes, very thinly sliced Sea salt flakes and freshly ground pepper 1 Put the potatoes in a large pot, cover with cold water and bring to the boil. Simmer for about 12…

Avocados are a hot ‘new’ health trend, despite having grown here since 1840! HFG is a big fan of avocados, which appear every month in our meal planner. Here’s why we love them … HAVE AN AVO 1 Creamy — and satisfying! The 10g of fibre in just one medium avocado not only helps you feel full for longer — it comes with that irresistible creamy taste. You know they’re ready to devour when their skin turns purplish-black. 2 Heart-friendly heroes A quarter of a small avo has the same amount of heart-healthy monounsaturated fat as a teaspoon of extra-virgin olive oil. Avocados are also a source of vitamin C and vitamin E, which help protect and promote heart health. 3 Your eyes will thank you A study has found…

What you eat is vital for achieving your fitness goals. The right foods provide the energy and key nutrients to perform at your best, to build and maintain strong muscles, and to help you recover quickly after a workout. If you’re planning a strenuous exercise session, aim to eat easily digestible, slow-release carbohydrates one to two hours beforehand. Follow this up with a mixture of protein and carbohydrates shortly after the session to help your muscles recover, and to replenish your diminished energy stores. Get inspired with these quick ideas. Nut butters 1 Keep nut and seed butters, along with whole nuts, in the cupboard for a pre- or post-exercise snack. The benefits Nuts and seeds are rich in protein and healthy fats. They’re also a good source of both…

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…