Innholdsfortegnelse for March 2019 i Healthy Food Guide

Whether you’re reading your very first issue of HFG or are a regular subscriber, I’d like to say a huge thank you for turning to us for trusted advice about your health. We live in a world where you can type just about anything into Google and you’ll find an answer. Health news, nutrition advice and recipes crowd the internet, with everyone and anyone throwing in their two cents. In fact, there is so much information out there it can be hard to know what’s true and what’s, well, total rubbish. Our philosophy at HFG is to translate all of the latest science into easy, inspiring and practical advice. Otherwise, why bother? We do this by keeping it simple, and breaking down the facts into easy…

Reduce kitchen waste and take a step closer to nature by making your own cheese and sourdough at home. Leading Australian eco store Biome is giving you the chance to win a Mad Millie Pack containing an artisan cheese-making kit and a 15–minute sourdough kit valued at $225. Each kit provides everything you need to make your own fresh bread and cheese at home. Visit www.biome.com.au * Congratulations to Claire Boenke from Western Australia — our winner this month — who has won a Vaya Life Drynk Set set valued at $330. Have your say at healthyfoodguide.com.au  and click WIN, or send to Locked Bag 5555, St Leonards NSW 1590 Note: ‘Your say’ letters may be edited for length and content.…

16:8 Intermittent Fasting by Jaime Rose Chambers $29.99, Pan Macmillan Australia This part-day fasting program comes with 40 recipes to help you lose weight and improve your health, with meal plans, tips and inspirational real-life stories. The premise is: fast for 16 hours, eat for eight. The 5-Minute Salad Lunchbox by Alexander Hart $24.99, Smith Street Books Want to save money and eat more healthily at work? Prep lunch at home in five minutes or less, and keep it crisp until midday with these 52 lunch box salads. The Anti-Inflammatory Cookbook by Chrissy Freer $35.00, Murdoch Books Nutritionist and HFG recipe regular Chrissy Freer shares 100 recipes using whole, unprocessed foods to soothe your immune system. We love the two weeks of easy meal plans!…

1 Processed snacks Whether they’re in the health food aisle or not, processed foods are usually high in sodium, sugar and fat and lack important fibre. Chips, biscuits and most snack bars should be thought of as occasional treats, rather than everyday staples. 2 Superfood supplements Cacao, matcha and acai are just some of the new powders that promise everything from weight loss to glowing skin, but the jury’s very much out. Instead, opt for whole foods like fruit and veg for your vitamins and minerals fix. 3 Vegie chips While the name can be deceiving, vegie chips often arrive in the health aisle high in salt, fat and kilojoules — just like regular old potato chips, in fact. They are certainly not a replacement for vegetables. Check the label,…

MILK IT GOOD! Australia’s Own Unsweetened Like Milk ($4 per 1 litre) is made with pea protein and packs just as much protein and calcium as regular cow’s milk. Per 250ml: 170kJ (41cal), 8.8g protein, 0g fat, 0.6g carbs, 0.2g sugars, 300mg calcium BERRY GOOD BREKKIE Boost your wholegrain intake by starting the day with a bowl of Crunchy Be Natural Berry Bliss Granola ($5.99 per 450g box). Per 40g: 670kJ (160cal), 3.1g protein, 3.6g fat, 0.4g sat fat, 27g carbs, 9.4g sugars, 3.9g fibre JUST ADD WATER For tasty gluten-free falafels or vegetarian burger patties, just add water to Macro Falafel Mix ($3.50 per 200g box) — and mix! Per 25g: 329kJ (79cal), 5g protein, 1g fat, <1g sat fat, 9.2g carbs, 6.3g fibre, 92mg sodium TUMMY FRIENDLY Make…

Storing food correctly can help it last the distance. Here are the best ways to store seven common household items: • Eggs In their carton in the fridge for up to six weeks • Bread In the pantry or bread box for two-to-five days • Cooked pasta Refrigerated and eaten within three days • Berries In the crisper for two-to-four days • Fresh meat Sealed tight in the bottom of the fridge for three-to-five days • Milk In the coldest part of the fridge (not in the door!) • Avocados At room temp until you cut them, then place in the fridge with the stone for up to one week…

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…

As a foodie, I thought I knew enough about food to lose weight. But as I got older, I found it harder to lose. When I was 25 I just had to think about losing weight and it would fall off. But when I was 35 it all of a sudden became a problem. For 10 years I denied it, and my weight steadily climbed. When I finished filming MasterChef last year I weighed 105kg. That’s the biggest I’ve been for as long as I can remember. I’ve always been active, but no matter how hard I worked out, nothing shifted. At the end of filming that series my energy levels were low and I felt sluggish. I had some blood tests with my doctor, and…

Chia seeds They might be small, but they are brimming with omega-3 fats, fibre and key proteins. HOW TO USE IT: Whip up a chia pudding with fruit and milk, or sprinkle seeds over a salad. Quinoa This ‘pseudo grain’ is gluten free, high in protein and has a low Glycaemic Index. It’s riding a wave at present. HOW TO USE IT: Try it in place of rice or couscous, or to help bulk up homemade fritters and frittatas. Tahini Made from ground sesame seeds, tahini is also a source of good fats, protein and gut-friendly fibre. HOW TO USE IT: Whisk it into a salad dressing with yoghurt and lemon, or drizzle it over toast. Psyllium husks These are rich in beta-glucan, a type of fibre that works to…

Plant-based simply means that plants form the foundation of the diet — it doesn’t mean that meat is completely off a plant-based menu. If the majority of your diet is made up of fruit and vegetables, legumes, nuts and whole grains, with a small amount of lean meat and dairy, then hey — your diet is plant-based too! And you’ll be pleased to know there are plenty of benefits from following this dietary pattern, such as reduced risk of heart disease, diabetes and cancer.…

Fat and carbs move in and out of fashion, but protein stays out of the spotlight. It shouldn’t, however, because it’s essential for muscle growth and development, and plays a huge role in brain, skin and nail health. If you’ve recently made the switch to a meat-free diet, you may find that your protein intake has dropped. So before you stock up on supplements and expensive protein powders, here’s what you should consider. How much protein do you need? You have about 600 muscles in your body which all need a steady stream of protein from your diet. As a general guide, 15 to 25 per cent of your diet should be protein-based. This equates to 77g to 128g protein per day, with factors such as age and weight determining…

EAT TO BEAT INFLAMMATION Juanola-Falgarona at al. 2014. Effect of the glycemic index of the diet on weight loss, modulation of satiety, inflammation, and other metabolic risk factors: A randomized controlled trial. Am J Clin Nutr. 100: 27–35. Marlow et al. 2013. Transcriptomics to study the effect of a Mediterranean-inspired diet on inflammation in Crohn’s disease patients. Human Genomics. 7: 24. Minihane et al. 2015. Low-grade inflammation, diet composition and health: Current research evidence and its translation. British Journal of Nutrition. 114: 999–1012. The Biting Truth. 2018. Anti-Inflammatory Diet: What is it and how can it help? Available at www.thebitingtruth.comAccessed December 2018. SUPERMARKET SLEUTH: YOUR GUIDE TO THE HEALTH FOOD AISLE Grains & Legumes Nutrition Council. 2019. Glycemic Index of Grains. Available at www.glnc.org.au Accessed January 2019. Live Lighter. 2017.…

Socially savvy As we enter 2019, it’s not just my children that I worry for on social media. I really worry about the elderly and my parents who are not as ‘tuned in’ to recognising misleading and fake information. I love that they use social media to keep in touch, but hope that more articles similar to this one (‘Get smart about social media’, January, 2019) will alert others to the mistruths of today’s new media environment. Emily Puszkar, TAS Timely reminder I loved this month’s segment on ‘Grab and go lunches’ (January, 2019). My resolution this year is to be more organised with lunches — and this segment has been torn out and stuck on the fridge! Siobhan Baillieu, QLD Australian Healthy Food Guide @hfgaustralia #cookwithhfg hfgaustralia @HFGAustralia #CookwithHFG…

Q I often serve potatoes at dinner, even though they seem to have a bad reputation in the health stakes. Is it true that sweet potato is better for you than white potato? Donna, NSW People often give white spuds a bad rap — and think of sweet potatoes as a ‘superfood’. However, both types of potatoes offer valuable nutrition. One medium white potato has roughly 350kJ (84cal), 3.5g protein, 16g carbs and virtually no fat. A medium spud actually has less than 10 per cent of the average person’s daily recommended carbohydrate intake — so it’s not exactly a carbohydrate bomb! If we dig deeper into vitamins and minerals, there are some differences between varieties. Unpeeled sweet potatoes have almost double the amount of gut-loving fibre, plus far more…

Marketing buzzwords like ‘natural’, ‘organic’ and ‘no refined sugar’ make it easy to yield to the subtle allure of the health food aisle. The truth is, however, many products in the health food aisle can be teeming with just as much sugar, sodium and kilojoules as those in the regular aisles — except they come with a heftier price tag. It’s not all bad news, however. Some packaged products are super convenient and provide a raft of nutrients. You just need to know what to look for, and what to leave behind. Let’s take a walk down the health food aisle and check it out … ‘Free-from’ products ‘Free-from’ products are just that: free from additions like gluten, wheat or dairy. These products come in handy for those who have…

Every five minutes, one person is diagnosed with diabetes in Australia. The good news is there are plenty of ways to help manage blood sugar levels to lower the risk of future problems. These include maintaining a healthy body weight, exercising regularly and eating a balanced diet that’s low in saturated fat, high in fibre and which includes a variety of fruit and vegetables. It’s also important that we eat in a way that helps to reduce the impact of blood sugar spikes after meals and snacks, according to UK-based endocrinologist Dr Richard Siegel. “Blood sugars tend to be highest after meals,” says Dr Siegel. “Compared with high fasting blood sugar readings, high post-meal blood sugar has been associated with the fluctuations in blood sugar that’s damaging to the lining…

Korean-style bibimbap bowls Serves 2 Cost per serve $5.80 Time to make 25 min ✔vegan ✔dairy free ✔diabetes friendly 3 tablespoons sunflower oil 6 tablespoons leftover cooked basmati rice 10 button mushrooms, brushed clean 4 radishes, finely sliced 1 carrot, peeled, very finely sliced 1 small zucchini, very finely sliced 2 tablespoons frozen or fresh podded edamame beans Handful of spinach leaves 1 tablespoon dark soy sauce ½ teaspoon soft brown sugar 1 red chilli, deseeded, finely sliced 1 shallot, finely sliced 1 tablespoon sesame seeds 1 Heat 2 tablespoons of oil in a medium non-stick frying pan over a medium-high heat, then add the cooked rice. Push the rice down flat to form a level rice cake. Cook for 5 minutes, or until the base of the rice becomes…

You may have noticed intermittent fasting is making headlines as one of the most powerful tools for health and weight management — and there’s science to back it up. One of the most popular fasting methods is the 5:2 diet, where you reduce your intake for two days a week. Part-day fasting is another popular method, which means you eat over a 6 or 8–hour window and fast outside of that. Dietitian Jamie Rose Chambers shares easy fasting-friendly recipes from her new book. Italian seafood stew Serves 2 Cost per serve $7.50 Time to make 40 min ¼ teaspoon saffron threads 1 tablespoon olive oil 1 onion, finely sliced ¼ large fennel bulb, finely sliced 1 celery stalk, finely sliced 1 carrot, halved, finely sliced 1 teaspoon minced garlic 1…

Broccoli ‘green trees’ might have been a staple when you were young — but there is a forest of health reasons to replant them on your plate. GREEN MACHINE 1 Full o’ goodness For just 222kJ (53cal), one cup of cooked broccoli gives you all the immunity-boosting vitamin C you need for one day, plus one-fifth of your fibre and a boost of energising iron. 2 Fights disease Broccoli, like cauliflower, is a ‘cruciferous’ veg, which means it contains powerful antioxidants that are linked to a reduced risk of cancer. Broccoli is a source of beta-carotene, an antioxidant crucial for eye health. 3 Super versatile Say ‘no’ to over-cooked, bland broccoli! Enjoy broccoli raw in salads, roasted in frittatas or sautéed in a stir-fry. It’s easy to blitz broccoli to…

EACH DAY’S MENU GIVES YOU … • about 8700kJ (about 2000cal) for weight maintenance • Almost 50g of fibre to keep you full • 2-3 satisfying snacks for work or home • 100% of your daily calcium needs for strong bones and teeth MONDAY Breakfast • Baked beans on toast 2 slices soy–linseed toast, ¼ avocado, 1 x 220g can reduced-salt baked beans & 20g reduced-fat cheese • 1 regular skim latte (2700kJ/650cal total) Lunch • Egg & feta salad 1½ cups salad leaves, 10 cherry tomatoes, halved, ½ cucumber, 2 hard-boiled eggs, 20g reduced-fat feta & a drizzle of olive oil • 1 Pear, raisin & carrot muffin (p69) (2000kJ/480cal total) Dinner • Spinach, chickpea & lemon pilaf (p54) • 1 x 170g tub Chobani Strawberry yoghurt (2600kJ/620cal total)…

Fold, wrap or roll! Nomad Lavash Flat Bread is made from a traditional Turkish recipe. Stone baked and made with 100% Australian wheat, it’s perfect to fill, wrap, fold or to dip. Available from Coles. Cereal thriller Orgran Sugar Free Acai & Coconut Cereal is a source of protein and fibre sourced from naturally derived ingredients. It’s gluten free and contains no nut, egg or dairy products. Feed the monster! Gluten-free Mamee Monster Rice Sticks are a tasty snack with a 3.5 Health Star Rating. Mamee snacks have no added preservatives, colours or MSG. Available now at Woolworths. Pop-ular snacks Cobs Natural Popcorn Multipacks are now available in both Lightly Salted, Slightly Sweet and Sea Salt. The 5-packs are suitable to pop into school lunch boxes as snacks. Visit cobspopcorn.com.au…

• Age-proof your diet! Learn the best foods to help fight ageing in your 30s, 40s, 50s and beyond! • What do experts feed their families? Ever wondered how health professionals stay on track? We peek into their fridges! • Carrot cake desserts We turn the humble carrot into delicious treats — bliss balls, doughnuts and more! ... and much more! All our recipes are developed with dietitians to optimise your health! APRIL ISSUE ON SALE 11 MARCH!…

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…