Innholdsfortegnelse for April 2018 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…

At just 23, Charlotte Caslick already has an Olympic gold medal to her name — and she’s only getting started. Here she gives us some insights into her tough training routine and favourite high-energy snacks. Growing up, I was always very active and I come from a fairly sporty family. My parents always encouraged me to eat my vegies, and while I still enjoyed the occasional treat, I was brought up to eat the more nutritious foods first — and then I would get dessert! Throughout high school it never crossed my mind that I could turn my strong love of sport into a career. I have always played touch football, but in 2013 we were asked by the Australian Rugby Union if we were interested in helping form a…

Apart from the pleasure of being with family and friends, Easter can often be a time for overindulgence and persistent temptation. At HFG, we want you to know that it is possible to have a healthy, balanced Easter. As our dietitian explains, the trick is how to savour treats in moderation. What’s life without chocolate, anyway? Survive the chocolate fest * Buy individually portioned chocolate, rather than a jumbo bag or large block. * Opt for quality dark chocolate over a large quantity of cheap compound choc. * Give friends or family treats left around the house after Easter. * Continue to eat your usual regular, healthy meals: breakfast, lunch and dinner. ENJOY Easter … at Easter Chocolate bunnies and cream-filled eggs have been popping up on supermarket shelves since…

Mexi-bean frittata Serves 4–6 Cost per serve $4.20 Hands-on time 15 min Cooking time 40 min gluten free vegetarian diabetes friendly 300g small sweet potatoes, unpeeled, chopped 1 tablespoon olive oil 2 corn cobs, husks and silks discarded, kernels removed 1 red capsicum, coarsely chopped 1 x 400g can black beans, rinsed, drained 2 teaspoons ground coriander 8 eggs ½ cup reduced-fat milk ½ cup coriander leaves 1 small avocado, cut into thin wedges 1 long red chilli, deseeded, thinly sliced Mixed salad leaves, to serve 1 Preheat oven to 180°C. Bring a small saucepan of water to the boil over high heat. Cook sweet potatoes for 6–8 minutes, or until tender when pierced with a skewer. Drain. Cut into wedges. 2 Heat oil in a medium cast-iron or ovenproof…

Dark chocolate rocky road Makes 22 squares Cost per serve $0.50 Time to make 30 min 150g white marshmallows ½ cup moist coconut flakes ½ cup shelled salted pistachios 4 cups plain air-popped popcorn ¼ cup chopped dried apricots 2 tablespoons dried cranberries 2 tablespoons goji berries 180g 70% dark chocolate, chopped 1 Grease and line the base and sides of a 29 x 16cm rectangular slice tin with baking paper. 2 Cut the marshmallows into quarters using scissors. Place in a large bowl with the coconut, pistachios, popcorn, dried apricots, cranberries and goji berries. Mix together well. 3 Place the dark chocolate in a heatproof bowl. Heat chocolate in microwave on high for 1 minute, or until melted and smooth. Stir chocolate halfway during cooking to prevent burning. 4…

The crunch factor Human Bean Co. Faba Bean Multi-packs ($6.36 per 8–pack) are a satisfying, high-protein snack for both kids and adults on the go. Per 20g pack (Pizza Supreme): 342kJ (92cal), 5.6g protein, 1.5g fibre, 87mg sodium Pop into lunches Made with oats, chia, quinoa and popcorn, Cobs Popcorn Granola Go-Bites ($6.49 per 5–pack) are a tasty, fibre-rich snack full of goodness. Per 25g bite (Vanilla Cinnamon): 377kJ (90cal), 1.7g sat fat, 5.5g sugars, 3.8g fibre Feeling peckish? Satisfy hunger pangs with new Ryvita Thins Caramelised Onion Flatbreads ($3.99 per 125g). Perfect for sharing anytime! Per slice: 123kJ (29cal), 0.1g sat fat, 0.3g fibre, 24mg sodium Beets the rest Yoplait Petit Miam Beetroot & Strawberry Yoghurt ($1.00 per 70g pouch) has 30 per cent less sugar than some other…

FRENCH ONION DIP Per 20g = 185kJ (44cal), 2.5g sat fat, 144mg sodium This iconic dip is moreish for a reason! The creamy texture and sharp, salty fl avour will have you going back for thirds, sending your salt and saturated fat intake soaring. HFG’S TOP PICKS SO LIGHT Black Swan Classic Tzatziki This refreshing yoghurt-based dip has the same creamy taste with half the saturated fat and 75 per cent less sodium. Per 20g: 100kJ (24cal), 1.4g sat fat, 38mg sodium SO FRESH Chobani Mezé Dip Beetroot Dill With less than 0.1g of sat fat and 65 per cent less salt than classic French onion, this combo is light and satisfying. Pair with cucumber. Per 20g: 74kJ (18cal), <0.1g sat fat, 49mg sodium SO CREAMY Philadelphia Sweet Chilli Philly…

Macro Extra Soft Silken Tofu ($2.30 per 300g packet) Great for steaming and desserts. Per 100g: 217kJ (52cal), 5.2g protein, 2.6g fat, 0.4g sat fat, 0.7g carbs, 0.7g sugars, 2.6g fibre, 33mg sodium Soyco Tofu Japanese ($3.00 per 200g packet) Convenient to add cold to your salads. Per 100g: 732kJ (175cal), 18g protein, 9.5g fat, 1.2g sat fat, 4.6g carbs, 0.8g sugars, 1.4g fibre, 295mg sodium Simply Better Foods Firm Organic Tofu ($4.93 per 375g packet) Thread on skewers and barbecue! Per 100g: 615kJ (147cal), 15.9g protein, 8.8g total fat, 2.7g sat fat, 0.3g carbs, 0.3g sugars, 17mg sodium…

Earlier this month I spent a week in Germany for a work conference. I tasted all kinds of national delicacies, from schnitzel and Bratwurst, to sauerkraut and spaetzle. Given the sub-zero temperatures, the hearty food was welcome, but the lack of fresh produce got me thinking how lucky we are in Australia to have such an abundance of fruit and vegies. As you can see from page 42 onwards, our recipes are packed with an array of vibrant veg, from the humble tomato and carrot, to fancy fennel and watercress. But don’t turn up your nose at frozen veg! As Dr Tim Crowe explains on page 16, frozen produce is a convenient and inexpensive way to meet your daily fruit and vegetable targets. On another note, this month we are…

Q I’ve recently started drinking skim milk. But I’ve heard that skim milk has more sugar than full-fat milk. Is this true? Lynne M, via email Skim milk can be a good option for your health, providing less kilojoules and saturated fat than regular cow’s milk. In the old days, unhomogenised milk came in glass bottles with a distinct high-fat ‘cream’ layer sitting on top of the milk. To make skim milk, the ‘cream’ that usually makes up 4 per cent of regular milk is completely ‘skimmed’ off the top. This means that the companies that produce a 2-litre carton of milk would need to add 80ml of low-fat milk to replace the fat that has been removed by the skimming process. As a result, the lactose, the protein and…

Easter’s often the time when our sweet spot gets an extra workout, but if you approach the weekend in the right spirit there’s much to enjoy and nothing to fear. In fact, when you choose dark chocolate instead of milky, sugary varieties, you could be doing your body a big favour. Cocoa and dark chocolate are chock-a-block with a high-achieving group of antioxidants called flavanols. Research shows flavanols can improve memory, keep arteries elastic, lower inflammation and top up your overall level of antioxidants. One study from Finland even found a 17 per cent reduced risk of stroke from eating chocolate! The trick is getting your portions right — and we show you how in ‘Don’t ban the Easter bunny’ on page 28. By sticking to the darker varieties, you’ll…

1 Schedule exercise time When life’s busy, it’s easy to put exercise on the back burner. But when you exercise, your brain releases hormones that actually help you cope better with stress. So make sure you schedule exercise into your week. Think of it as your big must-keep appointment with wellbeing. And remember — something is better than nothing. 2 Prepare grab-and-go meals There’s nothing better than opening the fridge and having something healthy and delicious looking back at you. A little bit of weekend food prep can save time during the week, giving you healthy weekday options when hunger strikes. 3 Practise deep breathing It almost seems too good to be true that something as simple as breathing can reduce stress, but it can (learn how breathe on page…

Metabolic syndrome has increased rapidly in recent years — in fact, over half of Australian adults now have a risk factor associated with it, and 35 per cent of us have the condition itself. But while it can lead to a range of serious health risks, simple lifestyle changes can stop the syndrome in its tracks. Here’s what you should know. What is it? Metabolic syndrome, also known as ‘syndrome X’, is a collection of interlinked risk factors that are closely associated with heart disease, stroke and type 2 diabetes. It’s such a complex condition that it isn’t fully understood yet, so there’s no hard and fast definition that can be used with absolute certainty. Nonetheless, you could be diagnosed with metabolic syndrome if you fit three or more of…

Prawn skewers with coconut satay dipping sauce Serves 8 (2 per serve) Cost per serve $1.30 Time to make 35 min dairy free You will need 16 large bamboo skewers soaked in water. 16 large green prawns, peeled, tails intact 2 garlic cloves, crushed 2 tablespoons finely chopped chives, plus extra, to garnish 1 tablespoon olive oil Coconut satay dipping sauce 2 tablespoons tahini 3 tablespoons no-added-salt crunchy peanut butter 2 teaspoons fish sauce Juice of 1 lime 2 teaspoons kecap manis ½ cup light coconut cream 1 Combine prawns, garlic, chives and oil in a large bowl. Season and mix well. Thread the prawns lengthways along the soaked skewers, tail end first. 2 Preheat a barbecue hotplate or chargrill pan and spray with olive oil. Cook the prawns over…

The Anzac biscuit was an unknown treat on Gallipoli in 1915, where the army supplied soldiers with a jaw-breaking hardtack biscuit that became known as the ‘Anzac tile’. In fact, these were so hard some diggers used them to write Christmas cards home. (The Australian War Memorial still has some!) The sweet eggless biscuit made from rolled oats and golden syrup we call the Anzac biscuit became popular in Aussie recipe books in the 1920s. How this biscuit became identified with the Anzac tradition and World War I is contested, but the key ingredients remain unchanged. Oats are still the building blocks of an Anzac biscuit — grains that are packed with hunger-busting fibre. With Anzac Day just around the corner, try one of these healthy takes on an old…

EASY WAYS TO DE-STRESS YOUR LIFE, p22 American Psychological Association. 2009. Listening to the warning signs of stress. Available at www.apa.org/helpcenter Accessed February 2018. American Psychological Association. 2011. Exercise fuels the brain's stress buffers. Available at www.apa.org/helpcenterAccessed February 2018. American Psychological Association. 2014. Stress effects on the body. Available at www.apa.org/helpcenterAccessed February 2018. Cornah, D. 2006. Feeding Minds: The impact of food on mental health. Available at www.mentalhealth.org.ukAccessed February 2018. Foster, JA & McVey Neufeld, KA. 2013. Gut-brain axis: How the microbiome influences anxiety and depression. Trends in Neurosciences. 36: 305–12. Jacka et al. 2010. Association of Western and traditional diets with depression and anxiety in women. Am J Psychiatry. 167(3): 305–11. Jacka et al. 2014. Dietary patterns and depressive symptoms over time: examining the relationships with socioeconomic position, health…

Poster’s a winner! Thank you so much for the back-to-school poster ‘How to build a balanced lunch box’ that came with your February 2018 edition. My daughter has had so much fun being independent in packing her own school lunch box using the step-by-step guide. Her lunches look so colourful and well balanced. She’s happy as well as me. A win-win for all! Tina Hennessey, QLD Vegie recipes hit the spot My family and I went vegetarian a few months ago, and I must say the kids have been amazing trying new recipes. However I was running out of ideas until I got the email telling me that HFG’s March magazine was on sale. On the cover I saw the ‘Vegetarian Special’. It was meant to be — I ran…

The results are in — and Aussies fare poorly in coming anywhere near to the recommended target for fruit and vegies each day. Recent surveys reveal that just 7 per cent of us are eating the recommended five servings of veg each day, while just half are consuming the recommended two servings of fruit. Frozen fills the gap One way to overcome the big fruit and vegie consumption gap is to make them more accessible and convenient. The limited shelf life of fresh produce means you can’t always have plenty on hand. The situation can be even more of a problem for those living in remote areas. So, do people who have plenty of frozen produce available eat more fruit and vegies? Using food and nutrient intake data gathered from…

Being busy and having responsibilities and goals can be stimulating and positive — but when stress accumulates and isn’t managed well, it can affect your mental and physical health. Finding ways to understand and manage your stress proactively and constructively are the keys to you learning how to thrive under pressure. Your body under stress When you’re stressed, your body responds in a variety of ways. First, your muscles tense up. This reflex is designed to protect you against injury or pain. When stress hormones — adrenaline, noradrenaline and cortisol — are released, you breathe harder, your heart rate increases and your blood vessels dilate. Stress triggers a part of the brain called the hypothalamus to signal the nervous system and pituitary gland to release cortisol and another hormone, epinephrine.…

Some risk factors for metabolic syndrome are genetic, while others are influenced by lifestyle — and the syndrome’s frequency increases with age. Here’s a breakdown of the most common risk factors linked to it. Excess belly fat Think ‘apple-shaped’ bodies — similar to the (somewhat exaggerated) figure you can see on the page opposite. Having too much fat around your waist is known to be dangerous, because that fat can make its way into your vital organs. High blood pressure The healthy range is below 120/80 mmHg. Your blood pressure can be affected by your genetics, activity levels, weight, diet (particularly sodium), stress, alcohol and whether you’re a smoker or non-smoker. Diabetes, insulin resistance or impaired fasting glucose In a nutshell, diabetes occurs when your body can’t efficiently remove the…

Make entertaining easy this Easter with crowd pleasers like tasty prawn skewers and barbecued calamari, or whip up five feisty frittatas. And why not end the day with our healthy chocolate treats? 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…

MONDAY Cheddar, bean & coriander stuffed sweet potatoes Serves 4 Cost per serve $2.40 Time to make 30 min gluten free vegetarian diabetes friendly 4 small (150g each) sweet potatoes 2 shallots, thinly sliced 1 long green chilli, finely chopped (optional) 1 x 400g can no-added-salt kidney beans, rinsed, drained ½ cup chopped coriander ½ cup grated reduced-fat cheddar 1 Preheat the oven to 200°C. Line a large baking tray with baking paper. Prick the sweet potatoes all over with a sharp knife. Place in a microwave-safe container and microwave on high for 10 minutes, or until soft. 2 When cool enough to handle, cut a long opening into the top of each potato, being careful to leave ends uncut. Using a tea towel to hold potato, scoop out centres,…

You probably turned your nose up at them as a kid, but Brussels sprouts are now making a trendy return to the dinner table. Serve them roasted, stir-fried or shredded for a crowd-pleasing side. HEY, FAR OUT, BRUSSELS SPROUT! Brilliant Brussels With just 150kJ (36cal) per 100g, Brussels sprouts are a great way to bulk up your meal without excess kilojoules. And with over 3g of fibre per cup, they keep you feeling full! Green goodness One cup of Brussels sprouts has all your immunity-boosting vitamin C for one day, plus 10 per cent of your folate needs — great for mums-to-be. They’re also full of potassium to promote a healthy heart. Dig in! Ace antioxidants Brussels sprouts are brimming with health-boosting antioxidants known as phytochemicals. In particular, they contain…

These calcium-rich dairy snacks can sometimes be a dessert in disguise. Our dietitian spots the hidden sugar. * KNOW YOUR LIMIT Yoghurt contains natural sugar from milk, but it can also harbour added sugar if it’s a flavoured variety. Six teaspoons of added sugar a day is the recommended maximum — and that quota doesn’t include natural sugars like those found in fruit and dairy. Always check the ingredients list to see if a yoghurt has any added sugar. HFG TIP Pick a yoghurt with less than 10g sugar per serve. We’ve compared the total sugar with teaspoons* of sugar in these yoghurts * KEEP IT NATURAL If plain yoghurt isn’t to your taste, sweeten it naturally. But try not to go overboard with the honey pot, because honey is…

Each day’s menu gives you … ‘ This tasty menu is full of mood-boosting foods!’Brooke Longfield, HFG editor & dietitian • about 8700kJ (about 2000cal) for weight maintenance • 40g of fibre to beat hunger • 5 serves veg so you get a variety of antioxidants • All of your iron, calcium & vitamin C needs • 2-3 satisfying snacks you can eat on-the-go MONDAY Breakfast • Baked beans on toast 2 slices soy–linseed toast topped with ¼ avocado & 1 x 220g can reduced-salt baked beans • 1 medium orange (2200kJ/530cal total) Lunch • Tuna & chickpea salad 1 x 95g can tuna, ½ cup chickpeas, 40g feta, salad greens, tomato, cucumber with a drizzle of balsamic vinegar & olive oil (2200kJ/530cal total) Dinner • One-pan chicken &…

Cover all bases Suitable for any snacking occasion, Ryvita Thins are fantastic with just about any dip or enjoyable on their own. These delicious flatbreads are perfect for entertaining, sharing or keeping in the office drawer. Soothe your digestion Lifestream Biogenic Aloe Vera is an organically grown digestive tonic to calm your digestive system and balance acidity. It’s a prebiotic to support growth of beneficial bacteria. Get creative! Discover your pizza cooking talent with Jase’s Kitchen Gluten Free Pizza Bases from the Woolworths freezer section. Dairy free with no preservatives, they’re just waiting for your favourite toppings. A taste of Morocco New Safcol Moroccan Tuna For Dinner is a healthy, high protein quick meal – you just add rice or couscous, or pour it over a freshly baked potato. The…

1 A diet high in fruit, vegies, fish and whole grains protects against depression in adolescents. (News bites, p12) 2 Coconut oil is made up of over 90 per cent saturated fat, while extra-virgin olive oil contains only 15 per cent. (Essential oils, p86) 3 The Anzac biscuit was unknown at Gallipoli in 1915. Diggers ate the jaw-breaking ‘Anzac tile’. (Bite into history, p77) 4 Pick a yoghurt with less than 10g sugar (approximately 2 teaspoons) per serve. (How much sugar is in that flavoured yoghurt? p82) 5 Dig into your five daily veg serves with this hot ’n’ healthy Mexi-bean frittata. (Frittata 5 ways! p56) 6 Choose quality chocolate over cheap compound choc. (Don’t ban the Easter bunny! p28) 7 35 per cent of Australians have metabolic syndrome, but…

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 dairy free Contains no ingredients that usually contain gluten…