Innholdsfortegnelse for December 2018 i Healthy Food Guide

What’s your earliest food memory from Christmas? For me, it’s making shortbread with my mum and grandma — a food I love and enjoy to this very day! When I posed the same question to Activewear queen Lorna Jane Clarkson (p16), she said chocolate Advent calendars! We all have a favourite festive food that brings back fond childhood memories, so why then do so many of us feel guilty eating these same foods at Christmas? Not any more! This month we explain how mindful eating allows you to tune in to your body, so you can enjoy Christmas without the guilt — or the belly ache (p34)! If you're catering for people with special dietary needs this year, our clever team have been flat out testing (and tasting) delicious allergy-friendly…

The Tefal Multicook & Grains is the ultimate healthy cooker, allowing you to enjoy more nutritious cooking of rice and grains. Its unique technology speeds up grain-soaking by 10 times — removing the need for overnight soaking — and releases the full potential of nutrients during the cooking and steaming phases. Choose from 80 cooking programs for full meals, pasta, soups, yoghurts, jams and desserts. * Congratulations to Suzanne Sinclair from WA — our winner this month — who has won a Victorinox Block & Knife Set valued at $322.85. Have your say at healthyfoodguide.com.au  and click WIN, or send to Locked Bag 5555, St Leonards NSW 1590…

Almost three decades after launching her iconic Activewear brand, Lorna Jane Clarkson shares her secrets to a fit, healthy and happy festive season! What’s one of your earliest food memories around Christmas? I remember Advent calendars that had 30 days of chocolate in them! My family is originally from the UK, so no matter how hot it is we still have a traditional roast. My brother-in-law cooks a turkey, mum makes her famous trifle (my favourite!), the rumballs are my sister’s specialty, and of course, I make all the salads. Luckily I have a new cookbook out this year so I can steal recipes out of that! It’s Christmas morning … do you reach for your usual healthy breakfast? I usually start the day with a smoothie to give me…

1 Wash and dry your hands carefully at all times. 2 Prepare meals for people with allergies on separate surfaces, and use clean utensils. 3 Use paper towels to clean spills rather than dishcloths or tea towels, which might transfer allergens. 4 Clean chopping boards thoroughly between uses. 5 Read food labels carefully — allergens can turn up in some unexpected places. 6 Use separate jars or tubs of butter, peanut butter or mayonnaise. 7 Think twice before adding nut or seed oils, salad dressings or sauces. 8 Serve sauces and dressings on the side of the meal. 9 Use labels to clearly state what allergens are present in each dish on the table. 10 Don’t pick an allergen out of a food (eg, don’t remove nuts from a salad).…

Set boundaries Place limits on when you respond to calls or emails, or when you log in from home. Prioritise relationships Listen to your partner’s concern about your long work hours, and invest in quality time with your loved ones. Schedule downtime Rest periods are vital to recharge your batteries, so regularly set aside time to focus on yourself. Restructure your hours Discuss with your employer the possibility of working flexible hours, such as 8am to 4pm, instead of 9am to 5pm.…

Berry-bucha sangria Serves 8 Cost per serve $2.70 Time to make 10 min ✔gluten free ✔dairy free ✔diabetes friendly 1 large orange, halved, sliced into half moons 1 large green apple, diced 2 kiwifruit, peeled, sliced 2 cups mixed berries, (large berries halved or quartered, if necessary) ½ cup mint leaves, plus extra sprigs, to garnish 1 cup pomegranate juice 1 cup sparkling water 2 x 330ml bottles raspberry lemonade kombucha 1 Place fruit and mint leaves in a large pitcher with 1 cup of ice. 2 Pour juice, sparkling water and kombucha over fruit; stir gently. 3 Serve drink immediately in tall glasses with mint sprigs on top. PER MOCKTAIL 334kJ/80cal Protein 1.1g Total Fat 0.2g Sat Fat 0g Carbs 19.4g Sugars 14.9g Fibre 3.3g Sodium 8mg Calcium 35mg…

1 Fig, pancetta & sourdough stuffing ✔dairy free 1 tablespoon olive oil 150g thinly sliced pancetta, chopped 1 medium brown onion, finely chopped 4 garlic cloves, crushed 1 tablespoon finely chopped rosemary leaves 250g dried figs, thinly sliced 1 cup reduced-salt chicken stock 4 cups diced stale sourdough bread ¹/ ³ cup finely chopped flat-leaf parsley 2 eggs, lightly beaten (see Note ) 1 tablespoon pine nuts 1 Preheat oven to 180°C. Heat olive oil in a large non-stick frying pan over medium-high heat. Cook pancetta, onion and garlic, stirring, for 5 minutes, or until lightly caramelised.…

‘Healthy eating has never been easier!’Melissa Meier, Accredited Practising Dietitian EACH DAY’S MENU GIVES YOU … • about 8700kJ (about 2000cal) for weight maintenance • Over 45g of fibre for good gut health • 2–3 tasty snacks for at home or on-the-go • 100% of your calcium needs for strong bones and teeth Learn more about your individual nutrition needs on p94. MONDAY Breakfast • Brekkie smoothie 1 cup reduced-fat milk, ½ cup rolled oats, 30g almonds, ½ banana & ½ mango, blended with ice until smooth (2500kJ/600cal total) Lunch • Chicken & avo wrap 100g cooked chicken breast, ¼ small avocado, ½ grated carrot, 3 canned beetroot slices & lettuce on a wholegrain wrap (2100kJ/500cal total) Dinner • Warm egg & asparagus salad (p60) (2300kJ/550cal total) Snacks • 1…

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…

TAI-RIFFIC! A form of tai chi known as tai ji quan is more effective at reducing risk of falls in older adults than other stretching, aerobic, strength, balance and flexibility exercises, US researchers have found. Participants also reported that their physical and mental abilities improved. JAMA Internal Medicine, 2018 35% That’s the drop in blood glucose levels when you swap carbs like potatoes and rice for lentils. Spuds and rice can stay on the menu, but lift your intake of legumes like lentils, chickpeas and beans. Journal of Nutrition, 2018 APP OF THE MONTH Foodswitch From CSIRO, available at Apple and Google playstores With a tap of the screen, Foodswitch users can scan a packaged food’s barcode, see its nutritional rating and identify similar, healthier supermarket foods. It even shows…

The silly season is here — and if you’ve ever experienced a bad hangover, you’ll know just how its cocktail of tiredness, headache, nausea and reduced concentration can hit you for six. It’s no real surprise that excessive alcohol will make you feel unwell afterwards — it’s a toxin, after all. So, here’s what you can do. HANGOVERS UP CLOSE Alcohol is a diuretic, which helps explain the dehydration and much of the regret you feel the day after drinking too much. Frequent trips to the toilet during the night mean poor sleep, which makes you even more tired the next day. But the symptoms of a hangover can’t all be blamed on dehydration. Alcohol irritates the stomach, which leads to inflammation and also causes the digestive system to produce…

People with coeliac disease need to avoid all foods containing gluten, a substance found in wheat, rye, barley and oats. While this may sound simple, flour crops up in a surprising number of unlikely products, such as stock cubes and gravy. Ask your guests what they need to avoid, and if they can suggest some good substitutes. They’ll probably be able to point you in the right direction. And take some time to look around the shops, too — you may be surprised at the influx of gluten-free products like fruit mince pies and traditional Christmas pudding! TROUBLE ZONES • Wheat, rye, oats, barley, couscous, durum and triticale • Regular bread, pasta, noodles and crackers • Biscuits, puddings, pastry, cakes, tarts • Many stocks and sauces (including soy), as well…

When catering for any true food allergy you have to be extremely careful, as sometimes even the smallest traces can be dangerous. It’s best to know exactly what your guests’ symptoms are so you can handle the worst-case scenario. If you have a guest with a severe nut allergy, consider not having nuts on the menu, or even in the house, to avoid the risk of cross-contamination. Store-bought products have to be labelled with potential allergens, so always read the label carefully, and get creative with allergy-free alternatives to traditional Christmas options. TROUBLE ZONES • A variety of salad dressings and sauces, especially satay • Some dips, such as pesto, hoummos or cashew dip • Stuffing made with nuts • Many sweets and baked goods, such as chocolates, puddings, biscuits…

1 Write a list and prioritise Putting your to-do list down on paper can really help. Be aware that you’re likely to feel more anxious and stressed if you feel you’ll never get to the end of the list, so think realistically about how long a task will take, and allocate that much time. Fulfilling fewer tasks in a day is better than having a long list of unachievable goals. 2 Learn to say no Once you’ve written your to-do list, think about the things on it you really need to do. We often perform the same tasks over and over, whether they’re important or not. When more tasks come along we just add them to the list. Examine your day and remove the tasks that aren’t productive. “The brutal…

Steve is a man of few words, and even fewer vegetables. Steve’s wife Lisa knows this; she doesn’t bother serving him anything beyond potatoes most days for dinner. “Sometimes he’ll eat carrots,” she says. “But anything green, forget it. He even pulls the lettuce leaf out of burgers.” Steve is also deeply suspicious of couscous, pasta, rice and many spices. As a result, Lisa prepares a very limited range of simple dishes for their weekly meals, even though she loves spicy and exotic foods. “With the kids gone and just the two of us, there’s no point in me cooking things Steve won’t eat. I end up just wasting food. It’s just easier to do meat and potatoes most nights,” she says. Lisa and Steve are typical of many households.…

1 Katsu chicken with mayo Cook frozen crumbed chicken following packet instructions, and slice into 2cm pieces. Meanwhile, mix 1 part barbecue sauce, 1 part mayonnaise and 2 parts reduced-fat plain yoghurt in a bowl and set aside. Sauté chopped garlic, ginger and shallots in oil in frying pan. Add packet slaw and stir-fry for a few minutes. Prepare microwavable brown rice following packet instructions. Serve chicken on rice with mayo sauce over the top, and vegies on the side. 2 Aromatic pork larb Heat sesame oil in a frying pan. Sauté pork mince, garlic, ginger and chilli for 3–4 minutes. Add packet slaw and stir-fry for 5 minutes. Add a dash of sweet chilli sauce and soy sauce. Serve the laab with cooked brown rice or vermicelli noodles. Garnish…

Chargrilled fish with coconut & pineapple salsa Serves 1 Cost per serve $6.50 Time to make 20 min ✔gluten free ✔diabetes friendly 6 asparagus spears, trimmed ¼ bunch broccolini, trimmed 1 x 125g white fish fillet (cod, barramundi or snapper) Juice of ½ lime ¼ teaspoon paprika 1 x 125g tub microwavable basmati rice, heated 1 tablespoon reduced-fat plain yoghurt, to serve Lime wedges, to serve Coconut & pineapple salsa ½ cup chopped fresh pineapple 1 tablespoon shredded coconut 2 tablespoons coriander leaves Juice of ½ lime 1 Spray asparagus and broccolini with olive oil. Set a chargrill pan over medium heat. Grill vegies, turning, for 2–3 minutes. Remove and set aside to cool slightly. 2 Spray fish on both sides with olive oil; squeeze over lime juice and sprinkle…

Melon Christmas trees Makes 10 trees Cost per serve $0.70 Time to make 20 min You will need a 2.5cm, 3cm and 3.5cm circle cookie cutters for this recipe. ✔gluten free ✔dairy free ✔vegetarian 1 x 250g punnet strawberries (see Cook’s tip ) ¼ small seedless watermelon ¼ honeydew melon 4 sticks dried fettucine Pure icing sugar, to dust 1 Cut the strawberries into three or four slices, depending on the size. Trim bases (stalks) to sit flat, leaving leaves intact. 2 Slice the watermelon and honeydew into 5mm slices. Cut out five 3.5cm circles of watermelon…

There are tonnes of reasons to love the prickly, pink-skinned lychee, a fruit that adds an exotic nutritional twist to both mains and desserts. LUSCIOUS LYCHEES Sweet benefits With 10 lychees contributing just 296kJ (71cal), they’re the perfect light and refreshing summer fruit. Plus, they’re rich in immunity-boosting vitamin C and gut-friendly fibre. Pretty in pink To choose the perfect lychee, look for fruit that’s pink or red. Lychees don’t ripen after they have been harvested, so enjoy them soon after purchase. Fast & versatile Sweet and juicy lychees pair well with a range of flavours, from a tropical, fruity cocktail to a rich duck curry. Fresh or canned, lychees add a subtle hint of sweetness. PINEAPPLE, MINT & COCONUT GRANITA WITH LYCHEES ✔gluten free ✔dairy free STEP 1 Place…

Coconut flour, lentil flour, buckwheat flour … we’re spoilt for choice in the flour aisle. Once you had to seek out health food stores to even find wholemeal flour, but that’s not the case anymore! Christmas is when the exciting new smorgasbord of flours really comes into its own, allowing you to cook for family and friends who may have food intolerances or special dietary needs. There is practically a flour to suit every taste — but are they healthier for you? And what are they really like for baking? We find out! The old faithful An easy health swap is simply to replace plain white flour with wholemeal. By doing so you’ll bump up your fibre intake by 60 per cent. But that’s not all. Wholemeal flour is less…

SCIENCE UPDATE: CAN YOU CURE A HANGOVER? p18 Howland et al. 2011. The acute effects of caffeinated versus non-caffeinated alcoholic beverage on driving performance and attention/ reaction time. Addiction. 106(2): 335–41. Pittler et al. 2005. Interventions for preventing or treating alcohol hangover: systematic review of randomised controlled trials. BMJ. 331(7531): 1515–18. HOW YOU CAN BREAK THE ‘BUSY TRAP’, p28 Australian Institute of Health and Welfare. 2017. Australia’s Welfare 2017. Available at www.aihw.gov.au Accessed September 2018. Australian Bureau of Statistics (ABS). 2010. Australian Labour Market Statistics — Trends in Hours Worked. Available at www.abs.gov.au Accessed September 2018. Australian Bureau of Statistics (ABS). 2017. Gender Indicators, Australia — Work and Family Balance. Available at www.abs.gov.au Accessed September 2018. McCrindle Research. 2018. Work-Life Balance in Australia. Available at www.mccrindle.com.au Accessed September 2018. Roy…

Protein hit! New Carman’s Salted Caramel Nut Butter Protein Bars are a tasty, sweet-and-salty blend of roasted nuts and seeds with a creamy nut butter drizzle – a pocket-sized protein hit at work. Delicious crispbread Real Foods Whole Grain Thins Sorghum use wholegrain sorghum that pops like corn and produces delicious crispbread with a unique mild grainy/almost nutty flavour. Available in Woolies stores now. Munch on this! Using wholefood ingredients, centuries-old recipes and artisan production methods, thinkfood munch offers nutritious cluster combinations of nuts, seeds and dried berries – the perfect snack! Perfect for sharing Suitable for snacking occasions, Ryvita Thins Three Cheese Flatbreads complement just about any dip on the market, while their cheese flavour makes them great even on their own. Spice up your veg! Discover the new…

SUZANNE SWANE, 85 ASKS... Q My husband, Ben (90), has been recommended a high-protein diet to help build muscle tone to prevent falls. He is also on a restricted fluid diet (1200ml/day), so protein drinks are  not really an option, and due to a partial dentures, he finds seeds and nuts difficult to eat. Can you suggest some ways to increase his protein intake? BEN’S DAY ON A PLATE Breakfast: 1 slice wholemeal toast with marmalade, cup of black tea, seasonal fruit & a dollop of yogurt Morning tea: 1 cappuccino & a slice of homemade date cake or a homemade muffin Lunch: Pumpkin or lentil & vegetable soup with a slice of toast, or toasted cheese & tomato sandwich Afternoon tea: Cup of black tea or freshly squeezed orange…

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…

Australian Healthy Food Guide @hfgaustralia #cookwithhfg hfgaustralia @HFGAustralia LETTER OF THE MONTH SHARE THE LOVE! I love to share so many of the interesting articles from your magazine with my teenage daughters. We enjoy cooking together and really welcomed the delicious ‘5pm Panic’ recipes in your November issue. Easy to make and to remember for us studying and working girls! Suzanne Sinclair, WA Helping hand Once again you have provided incredibly useful information! I loved the article setting out the top 10 buys for meals in minutes (Sept, 2018). Shopping can be a stressful exercise, let alone with two toddlers. It’s great to have some go-to products which can be turned into fast, nutritious meals when little tummies start to rumble unexpectedly. Thank you! Elizabeth Streten, QLD Let them eat…

Q I struggle a bit with constipation, especially in summer. I’ve heard the tale that prunes help, but is there anything else I can do? Rebecca, via email Up to one in five people over 30 will suffer from constipation at some point — so good question! Side effects can include pain, bloating, wind, tiredness and even poor appetite. While it’s usually nothing serious, it’s important to visit your GP if your toilet troubles persist. Prunes are a good start, as they contain fibre, plus a natural substance with a mild laxative effect. But there’s more you can do to relieve the pain: 1 EAT ENOUGH FIBRE It helps to keep things moving. • Eat plenty of whole grains, such as grainy bread, rolled oats and brown rice. • Aim…

Use festive labels to clearly state which allergens are present in each dish The main challenge when catering for vegans is to make sure they get enough quality plant protein. Simply replacing meat with veg doesn’t quite count! While a vegetarian diet includes ingredients like eggs, milk and cheese, vegans do not eat any food of animal origin, so Christmas fare like roast turkey, pork and brandy custard are off the menu. However, they’ll love stuffed vegies, or colourful roast veg salads that use legumes, nuts and seeds. Or you can serve salad extras like feta, prawns and cold meat on the side for non-vegans to add to their plates. TROUBLE ZONES • Roast meats, such as pork, chicken, turkey and lamb • Antipasto platters with cheeses and cold meats…

1 Start with the familiar “Work with what they will eat and slowly vary that,” Stening suggests. “If someone doesn’t eat pineapple but does like cheese and onion, make a toasted sandwich or pizza with cheese and onion, then add a teaspoon of crushed pineapple.” 2 Take it slow If your partner hates fish, add a teaspoon or two to a potato cake. Then, if they’ve accepted it, double the amount next time so that new foods are slowly mixed with those that are familiar. 3 Use well-loved flavours If cheese sauce is a favourite on steak, try it with a new vegetable too. Or try adding half a can of lentils to bolognese sauce. It’s not about disguise, but giving a fussy eater an opportunity to access something unfamiliar.…

Cooking is a fantastic family activity, and is a great way for kids to learn basic skills, from cutting to counting! These fruity Christmas trees use circle cutters — an easy task for kids of all ages. Plus, it's a great way to get them to eat more fruit! Use these tips to make cooking with kids a little easier. * Stay safe — Safety should always come first, so set some rules for using sharp knives and hot surfaces. * Be patient — Try not to cook with kids when you are pressed for time. Allow the whole experience to be relaxed and enjoyable. * Have fun — Don't stress about the mess or try to make things look perfect. The aim is to have fun!…

TREAT TIME Gingerbread Folk Gluten Free Kiddiewinks ($12 per 12–pack) are perfectly portioned to help satisfy your sweet cravings this Christmas. Go ginger! Per individual cookie: 256kJ (61cal), 0.3g sat fat, 5.3g sugars BIG TOP! On the move? YoPRO+ yoghurt ($3.50 per 180g tub) has added tasty crunchy toppings such as puffed quinoa, almonds and sunflower seeds. Delicious! Per 180g tub (Vanilla with Chia Cacao): 866kJ (207cal), 20g protein, 1.5g sat fat, 6.8g sugars, 194mg calcium SUMMER SIP Nexba Tonic Water Classic ($6.80 per 4–pack) is naturally sugar free and low in kilojoules to quench your thirst this summer. Per 300ml bottle: 33kJ (8cal), 0g carbs, 0g sugars, 0g sodium BANG FOR BUCK! The new McKenzie’s Buckwheat Flour ($3.60 per 300g) is perfect for baking high-fibre, gluten-free treats including muffins,…