Innholdsfortegnelse for November 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…

The organic food industry is big business. Fuelled by strong consumer demand based on health, environmental and ethical concerns, it is very much on-trend to ‘go organic’. To choose organic produce as a result of its nutritional superiority would be a great move. The problem is there is not a lot of strong scientific evidence to say that it actually offers that advantage. Nutrient levels in foods vary for all sorts of reasons. Growing region, rainfall, time of year for harvest and storage time after harvest all drastically affect nutrient levels. We still need a lot of research work to get a clear picture of whether organic food has more nutritional value than its conventional cousin. What the science says A systematic review published in 2012 concluded there was a…

Have you ever bitten into the furry skin of an unpeeled kiwifruit? Chances are you’ll either love or hate the hairy, rough texture! But before you bin the skin, consider this: peeling fruit and veg is fiddly, it adds minutes to your prep time and can strip away nutrients. Here are three compelling reasons to pause before you reach for the vegie peeler: 1 More fibre The skin is a good source of roughage for a healthy digestive system. Leave it on when you stew apple, roast pumpkin and steam vegetables. 2 More nutrients Dark and colourful skins are antioxidant-rich — just think of cucumber or eggplant! Peeling strips away protective nutrients and exposes the flesh underneath to oxidation. 3 More flavour Aromatic compounds are found in the skin, so…

Finding healthy food products can sometimes seem like diving for sunken treasure. Eye-catching packaging, dazzling nutrition claims, ‘superfood’ labels — how much of the hype is true? We’re here to help you! Our dietitians have closely analysed hundreds of brands across eight major food categories to discover the most nutritious and best value for money. Our panel of experts then put the finalists to the taste test to find the most delicious! From flavoured yoghurts to snacks, these superstars tick all of the boxes. Meet the 2017 Healthy Food Guide Award winners! BEST FLAVOURED YOGHURT WINNER Rokeby Farms Whole Protein Swedish-style Quark Yoghurt (Strawberry) We really love this protein-rich, not-too-sweet yoghurt which has twice as much bone-boosting calcium as many other yoghurts. Per 170g tub: 546kJ (131cal), 14.8g protein, 1.2g…

It may seem as if the odds are against you when it comes to skin damage, but there are a number of things you can do and foods you can eat to help protect your skin from premature ageing. Eating a rainbow of colourful fruit and vegetables is the best way to maximise your intake of the antioxidants beta-carotene, lutein and lycopene, which may help to protect your skin from UV sun damage. Here are some easy ways to access them. LYCOPENE • Tomatoes • Watermelon • Pink grapefruit • Canned tomatoes • No-added-salt tomato juice LUTEIN • Baby spinach • Broccoli • Kale • Corn • Watercress BETA–CAROTENE • Sweet potato • Carrots • Mango • Butternut pumpkin • Chilli…

1 Eat more fibre. It helps you feel full, and it steadies blood glucose levels. Good sources include grainy bread, oats, legumes, vegies, fruit, nuts and seeds. A recent study found you lower your risk by 35 per cent when you eat half a cup of lentils more than three times a week. Toss them into curries, spag bol or a roasted vegie salad. 2 Cut back on sat fat. Saturated fat, found in foods like butter, fried foods, muffins, pastries and biscuits, make it harder for the hormone insulin to transport glucose into your cells. Studies show that swapping saturated fat for healthy fats — like avocado or a small handful of nuts — can help your body respond to insulin better, which lowers your risk of diabetes. 3…

Potatoes are ideal for a satisfying salad Potato salad with greens, prosciutto & mint dressing Serves 6 (as a side) Cost per serve $2.60 Hands-on time 25 min Cooking time 15 min gluten free 700g washed baby white potatoes, unpeeled 2 bunches asparagus, trimmed 150g snow peas, halved lengthways 2 slices prosciutto 2 tablespoons olive oil 2 tablespoons lemon juice 2 tablespoons chopped mint, plus extra mint leaves, to serve 6 Lebanese cucumbers, sliced 75g reduced-fat feta, crumbled 1 Place the potatoes in a large saucepan. Cover with boiling water. Bring to the boil over high heat. Reduce heat and simmer, uncovered, for 12–15 minutes, or until potatoes are tender. Add asparagus and snow peas for last minute of cooking time. Drain. Refresh in cold water. Drain. 2 Meanwhile, cook…

Mini carrot, cheddar & thyme rosti Makes 14–16 mini fritters Cost per serve $0.30 Time to make 15 min vegetarian diabetes friendly 3 carrots, peeled, coarsely grated 80g cheddar, grated 1 teaspoon thyme leaves, finely chopped 1 egg, lightly beaten ¼ cup spelt flour or plain flour 1 tablespoon olive oil 1 Mix carrot, cheddar, thyme, egg and flour in a bowl. 2 Heat a non-stick frying pan over medium heat and add the olive oil. Add teaspoons of the rosti batter to the pan and press down gently with the back of the spoon to slightly flatten. Cook, turning once, for 5 minutes, or until rosti are golden. 3 Serve the rosti with baby basil leaves, if preferred. Serving suggestion These rosti are great for lunch boxes or quick…

Summer has come early, with new-season Calypso Mangoes now in stores. With smaller seeds than other varieties, there’s more flesh to enjoy. They’re also less fibrous and won’t stick in your teeth! MANGO MAYHEM Naturally nutritious A small Calypso Mango is a perfectly portioned snack with 3.5g of fibre, plus a low glycaemic index to keep you energised. This blush-coloured fruit is also rich in beta-carotene, which helps to protect your eyes and skin from UV light. Perfect pick Use your senses of sight, smell and feel to unlock mango magic. Look for brightly coloured skin, sniff for a fragrant, tropical aroma and squeeze gently to select a smooth, tight fruit. Prime condition Once ripe, mangoes last for three days in the crisper of your fridge. If there’s any ever…

1 Be salt savvy Salt may be tasty, but some store-bought dressings have more than double what we recommend. This is important if you have high blood pressure or have been told you need to lower your sodium intake. 2 Look for good fats Forget ‘light’ dressings. Researchers found more antioxidants are absorbed with olive oil and dressings that use vinegar, so the right type of fat is very important. 3 BEWARE OF SNEAKY SUGAR Fat-free salad dressings can have sugar added to give them more flavour. Check the ingredients list to make a smarter choice. 4 Portion it right Creamy dressings, like Caesar, can have up to 3000kJ (717cal) per 100ml, so you could be adding kilojoules without realising. Measure a sensible portion of one tablespoon. 5 Do it…

Edgell No Added Salt Corn Kernels ($1.95 per 420g can) Great to toss through salads for fibre and flavour. Per 100g: 288kJ (69cal), 2.4g protein, 1.5g total fat, 0.3g sat fat, 5.3g sugars, 2.5g fibre, 20mg sodium Birds Eye Australian Field Fresh Corn Cobs ($4.99 per 1kg bag) Convenient frozen cobs. Per 100g: 385kJ (92cal), 3.5g protein, 2.9g total fat, 0.7g sat fat, 7.3g sugars, 3.3g fibre, 1mg sodium Woolworths No Added Salt Corn Kernels ($1.00 per 420g can) Add these to fritters, frittata and savoury muffins. Per 100g: 372kJ (89cal), 3.6g protein, 1.4g total fat, <1.0g sat fat, 7.1g sugars, 3.2g fibre, <5mg sodium…

1 Ditch the diet salad dressings! Use olive oil and you’ll absorb more healthy antioxidants. (5 steps to a healthier salad dressing, p87 ) 2 Avocado on toast is not just a healthy hipster craze — our ancestors may have eaten it. (For avo and a day, p81 ) 3 Take the quiz to predict your risk of developing type 2 diabetes within five years. (Pre-diabetes: how you can turn it around, p40 ) 4 Happy little vegemites are happy for a reason — it’s called vitamin B! (News bites, p13 ) 5 This deliciously orange chicken tray bake will help your skin glow. (Eat the rainbow, p44 ) 6 Beta-carotene in Calypso Mangoes helps protect your eyes and skin from UV light. (Shopping news,…

One of the main reasons I became a dietitian was to help others make healthy eating easier. At Healthy Food Guide, we know just how hard it can be to spot a healthy product in the shops, which is why our dietitians analyse all of the latest products, to help you make sense of the bewildering health and nutrition claims. For five years now, we’ve been awarding the best of the best in our annual Healthy Food Guide Awards. Turn to page 29 where you can see all the winners. Did your favourites make the cut? Meanwhile, with summer on its way, now’s the time to step up your skincare routine. You really can get a healthy glow from the inside out! We show you how the right foods and…

My earliest food memory is of milk and bananas. My brother and I grew up on largely unprocessed food. I remember my dad making Christmas cakes every year and us being allowed to lick the bowl and experience the gorgeous taste of spices. When I was eight I started cooking classes where I learnt to make things like passionfruit sponges. I grew up on meat and three veg. My dad would make us an Irish lamb stew — which I haven’t really eaten since! The first cuisine that made my taste buds dance was Malaysian food. It was so far from meat and veg. There are so many textures and layers of flavour — it really excites me! When I’m shooting Food Safari, I am eating all day. It’s so…

WINNER Sanitarium Weet-Bix Cholesterol Lowering This innovation is a real game changer for the one in three Aussies who need to manage their cholesterol. Just two Weet-Bix Cholesterol Lowering for breakfast every day for four weeks can reduce cholesterol levels by up to 9 per cent, thanks to added plant sterols. Low in sugar, they’re high in fibre and taste great! Per serve (2 biscuits): 529kJ (127cal), 3.8g protein, 0.3g sat fat, 2g plant sterols, 1.0g sugars, 3.5g fibre, 91mg sodium, 3.0mg iron FINALISTS • San Remo Pulse Pasta range There’s everything to love about this innovative gluten-free pasta range. Made with legumes, it’s a nutritional powerhouse. Plus it’s packed with protein, fibre and iron to help fuel vegetarians, athletes — in fact, all of us! • Freedom Foods Barley+…

Skin cancer red flags Contact your doctor if you notice any of the following on your skin: 1 Persistent small, red scaly patches 2 A scab or an ulcer that won’t heal 3 A mole or lesion that has changed shape, size, colour, texture, sensation or feel. Early treatment is more likely to result in a cure, and minimise scarring. ACNE What is it? Acne is typically associated with oily or greasy skin, whereas eczema (see right) is linked with dry skin. Acne usually starts during adolescence, when hormones make the skin’s oily sebaceous glands more active. The food link… Some foods can help reduce acne while others potentially promote it. High-GI foods, such as white bread and chips, are bad for acne if eaten in large quantities, while a…

Taste of summer! With summer just round the corner, it’s a perfect time for our ‘eat the rainbow’ recipes to make your skin glow. And be sure to try our best-ever ‘5pm panic’ meals under $15, plus desserts using olive oil. 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…

Chia & mixed berry breakfast pudding Serves 4 Cost per serve $2.10 Time to make 15 min, plus 2 hours chilling gluten free diabetes friendly 500ml reduced-fat milk ½ cup chia seeds ½ teaspoon vanilla extract 2 small ripe bananas, mashed 300g frozen mixed berries 4 pitted prunes, chopped 4 tablespoons reduced-fat Greek-style yoghurt 1 kiwifruit, peeled, diced 1 small apple, diced 2 tablespoons LSA mix 1 Place the milk, the chia seeds, vanilla extract and banana in a bowl; stir well to combine. Chill in fridge for at least 2 hours, or overnight until the chia seeds swell and the mixture is thick. 2 Place berries and prunes in a small saucepan over low heat. Gently heat for 5 minutes, or until fruit is softened and juicy. Mash slightly,…

It can take up to 15–20 tastes for your child to appreciate a new flavour, so persistence is key. Here are three enjoyable ways to help boost your child’s vegetable intake: 1 Fun & names Giving vegies funny names like ‘baby trees’ (broccoli) and ‘X-ray vision carrots’ can help convince children to eat them, according to research. 2 Family faves If meals such as spaghetti bolognese or mac ‘n’ cheese are family hits, try gradually increasing their vegie content — and then see whether anyone notices the difference. 3 Sweet bites Did you know you can sneak vegies into all sorts of baked goods? Add pureed pumpkin or grated zucchini to muffins or cakes.…

Room for dessert? Stave off sweet cravings with the new Chobani Flip Greek Yogurt ($3.30 per 140g tub). This low-fat yoghurt offers taste decadence, plus protein and calcium. Per 140g tub (Salted Caramel Crunch): 661kJ (158cal), 11.4g protein, 2.2g sat fat, 15g sugars, 145mg calcium Heart smart Keep your eye out for Alpine Breads Heart Fibre ($6.70 per loaf), made with BARLEYmax grains which help to naturally lower cholesterol absorption. Per 2 slices: 882kJ (211cal), 10.9g protein, 7.6g fibre, 1.2g beta-glucan, 324mg sodium Sweet tooth It might be tempting to snack on a whole pack of Tasti Smooshed Wholefood Balls ($2.99 per 6 balls), but the resealable bag makes it easy to eat only two. Per 2 balls (Peanut Butter & Caramel): 427kJ (102cal), 3.2g protein, 1.2g sat fat, 8.5g…

* Moro Balsamic Vinegar with Extra Virgin Olive Oil While it’s higher in kilojoules, it has just two ingredients and no added sugar or salt. Per 100ml: 2390kJ (572cal), 10g sat fat, <0.5g sugars, 0mg sodium * Praise Deli Style French Vinaigrette This vinaigrette has less than half the sugar of Praise’s classic French and fat-free versions. Per 100ml: 700kJ (168cal), 2g sat fat, 6.6g sugars, 745mg sodium * Red Kelly's Basil & Garlic Dressing This creamy dressing is dairy free, vegan friendly and gluten free. Per 100ml: 1250kJ (299cal), 1.9g sat fat, 11.8g sugars, 80mg sodium…

IS ORGANIC FOOD HEALTHIER? p16 Barański et al. 2014. Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops: A systematic literature review and meta-analyses. BJN. 112(5): 794–811. Smith-Spangler et al. 2012. Are organic foods safer or healthier than conventional alternatives?: A systematic review. Ann Intern Med. 157(5): 348–66. Zhao et al. 2007. Consumer sensory analysis of organically and conventionally grown vegetables. J Food Science. 72(2): S87–S91. SECRETS OF PEOPLE WHO LIVE TO … 100, p22 American Academy of Neurology. 2015. Press release: Eating Five Mediterranean Foods May Equal Five Fewer Years of Brain Shrinkage. Available at www.aan.com Accessed September, 2017. American College of Cardiology. 2015. Mediterranean diet cuts heart disease risk by nearly half. ScienceDaily, 4 March, 2015. Blue Zones. 2017.…

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…

Q My husband just found out he has high cholesterol. What foods are high in cholesterol and are there any that can help lower it? Laura, via email One in three Australians have high cholesterol, which can lead to heart disease. Surprisingly, many people have never had their cholesterol checked — so well done to your husband for taking the key first step. An easy way to lower cholesterol naturally is to eat more heart-healthy heroes and limit foods that raise your cholesterol. From the latest research, here’s what you should do… FOODS TO EAT LESS The research is clear: saturated and trans fats raise cholesterol, which means animal fats and vegetable ‘palm’ oil are the main culprits. Choose lean cuts of meat, trim the visible fat, and cut down…

* Refined carbohydrates “Choose foods that are as close as possible to their natural state, including whole grains rather than refined ones,” says Hobbins. Researchers agree: when Italian scientists looked at the diets of people who’d lived to 100, they discovered they routinely avoided refined carbohydrates. * Processed deli meats Bacon, ham, salami and sausages have been singled out as foods that contribute to a higher risk of death. Plus, the World Health Organization has classified processed meats as a Group 1 carcinogen, because evidence shows the chemicals used to preserve them — as well as those that form when they’re digested — cause cancer. * Fizzy drinks Drinking sugary soft drinks can shave four-and-a-half years off your lifespan, say California-based scientists. The high sugar load the drinks deliver accelerates…

Healthy skin has youthful qualities — it’s elastic, even-toned and radiant. But why do some of us lose these qualities faster than others and age prematurely? Genetics play a big part in the speed and degree of ageing in the skin, but research has shown that environment and lifestyle have an impact too. Smoking, pollution and too much sun are the most common culprits causing skin damage. But what about the sort of food you put on your plate? Is it possible to use nutrition to fight premature skin ageing and get that healthy glow from the inside out? In fact, making the right diet and lifestyle choices can offset some of the damage. HOW TO SLOW THE CLOCK 1 Don’t smoke Smoking causes significant skin damage. Research comparing smoking…

Strawberry, amaretti & nectarine tart Serves 8 Cost per serve $1.00 Hands on time 15 min, plus chilling time Cooking time 35 min dairy free 25g amaretti biscuits, crushed 1 tablespoon almond meal 1 x 250g punnet strawberries, hulled, halved 2 nectarines, stones removed, cut into thin wedges 1 tablespoon strawberry jam, warmed Olive oil pastry 1 cup plain flour ¹/ ³ cup wholemeal flour 2½ tablespoons icing sugar ¼ cup mild extra-virgin olive oil 1 egg, lightly beaten 1 Preheat the oven to 160ºC. Line a large baking tray with baking paper. 2 Make olive oil pastry: Place the flours and icing sugar in a food processor and pulse to combine. Add the olive oil and process until the mixture resembles fine breadcrumbs. Gradually add 2–3 tablespoons of chilled…

Avocado on toast is a breakfast favourite in the HFG office for good reason — avos are packed with heart-healthy fats and fibre, and of course they taste great! Naturally we’re not alone in embracing the smashed avo ‘n’ toast combo. It’s all the rage in cafés across Australia, while on Instagram you’ll see more than half a million #avocadotoast posts, and there’s an even an avocado emoji. To top it all off, National Smashed Avocado Day (smashedavoday.com. au) on 15 October is raising money for youth and homeless charities. You could be forgiven for thinking smashed avo on toast’s popularity is driven by media-trending celebrities or health-conscious hipsters, but it turns out this match made in heaven began at least 90 years ago. A recipe for ‘Avocados on Toast…

1 This compact 145ml bottle of Preshafruit Cold Pressed Pink Lady Apple juice is a healthy portion. Per 145ml bottle: 229kJ (55cal), 13.8g sugars 2 With almost 6g of fibre per bottle, Chia Coconut Water & Mango is hydrating and satisfying. Per 275ml bottle: 495kJ (118cal), 10.7g sugars, 5.7g fibre 3 Mojo Crafted Kombucha Ginger provides a probiotic-rich, alcohol-free alternative to beer and wine. Per 330ml bottle: 186kJ (44cal), 6.1g sugars 4 Lipton Infused Water Cucumber & Mint with Green Tea is a low-kilojoule thirst-quencher with a hint of mint freshness. Per 500ml bottle: 6kJ (2cal), <0.1g sugars 5 Half sparkling water, half fruit juice, Emma & Tom’s Sparkling Raspberry has no refined sugar. Per 275ml bottle: 253kJ (60cal), 14.2g sugars 6 Perkii Probiotic Water Lime & Coconut gives you…

Luckily sweet corn is harvested all year round, so you’ll never have any trouble getting it fresh. Canned and frozen varieties are also incredibly convenient too, and require minimal cooking prep. Crunching into a juicy cob can be fun for all ages around the dinner table. Or if younger family members are learning to slice it neatly on their plates, it may be their chance to pick up some new table etiquette. Super versatile, corn can be served hot off the barbie, cold in salads, made into fritters or popped into lunch boxes as a weekday snack. As well as being gloriously tasty, sweet corn is a nutritional powerhouse. Read on! 3 reasons to put sweet corn on the menu! • It’s filling Corn is rich in hunger-busting fibre, with one…

‘ Your skin will love this antioxidant-rich 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 anti-ageing antioxidants • more than 35g of fibre to keep you feeling full • easy snacks, including a daily handful of nuts MONDAY Breakfast • Chia & mixed berry breakfast pudding (p70) • 1 small skim cappuccino (1730kJ/410cal total) Lunch • Egg & salad roll 2 hard-boiled eggs, 2 tsp low-fat mayo, baby spinach, grated carrot & tomato on a grainy roll • 1 banana (1780kJ/425cal total) Dinner • Barbecued turmeric fish tacos with corn & chilli salad (p44) • Strawberry, amaretti & nectarine tart (p74) (2660kJ/635cal total) Snacks…

Taste pure goodness Gold Nugget is a richly flavoured mandarin which is juicy, seedless and easy to peel, with a distinct taste that will tantalise your taste buds. They’re available at retail stores near you for a limited time. Crunchy favourites The Happy Snack Company Roasted Chic Peas and Fav-va Beans are both nut and gluten free with a 5-star health rating, so you know that your family is making the right snack choice. Boost your body! Lifestream Vitamin C Spirulina Immunity capsules combine the benefits of two existing superfood products from Lifestreams’ range – certified organic spirulina and acerola – for stamina and vitality. Hydrate yourself Lipton Infused Water is a new range of still waters infused with tea, fruit and herbs. With no added sugar or artificial sweeteners,…