Innholdsfortegnelse for November 2019 i Healthy Food Guide

I’ve always loved the idea of a fresh start — the first day of the week, the start of a new season … it’s a chance to turn over a new leaf. As a kid, I would count down the days until the summer holidays, and then, once the hot weather arrived, I’d long for cosy winter mornings. Oh, and you bet, I've already got my hands on a 2020 diary! You might notice this month Healthy Food Guide has had a little ‘refresh’ of its own! Our amazing team has been working hard to breathe new life into every page, without dramatically changing the magazine you know and love. We hope you like the change as much as we do! And what a jam-packed issue we have for you!…

Innovative brand Zoku has just released its new Food To Go range. And to celebrate, Zoku is gifting five lucky winners a Neat Bento lunch box valued at $59.95 — available in blue or pink. Neat Bento adjusts to fit a wide range of school lunch ideas. Its compact design and the soft-touch handle make it easy to carry or fit in a backpack. For more information, visit zokuaustralia.com.au * Congratulations to J. White of NSW — this month’s winner — who has won a set of Biome Good to Go Glass & Bamboo reusable containers valued at $104.75. 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.…

The CSIRO Low-Carb Diet Quick & Easy by Grant Brinkworth & Pennie Taylor ($34.99, Pan Macmillan) CSIRO’s latest offering has 100-plus low-carb recipes you can cook in 20 minutes or less, plus two weekly meal plans with shopping lists. Impeccably researched. Veg: Easy & Delicious Meals for Everyone by Jamie Oliver ($34.95, Penguin Random House) Everyone’s favourite chef helps you ramp up your vegie intake with ideas from all over the globe — great if you’re a keen vegetarian or are just looking for new, tasty, and meat-free meals. Super Green, Super Easy by Sally Obermeder & Maha Corbett ($24.99, Allen & Unwin) Whether it’s vibrant salads, one-pot meals, brekkie bowls, one-tray wonders, smoothies or snacks, sisters Sally and Maha show you easy ways to beat the clock.…

BRAIN HACK #1 Eat an apple before shopping There’s a reason you should never shop on an empty stomach. ‘Hungry shopping’ causes people to fill their trolleys with 31 per cent more high-kilojoule foods, one study has found. Luckily, new research has also identified the best pre-shopping snack — an apple. Eat one before you hit the supermarket and you will buy 25 per cent more fruit and vegies, because as a food with a healthy reputation, an apple encourages a healthy-food-buying frame of mind. Research also shows you’ll eat twice as much of the food you’ve bought the most of — because volume equals better visibility in the fridge. BRAIN HACK #2 Think of yourself as a ‘healthy eater’ It’s a simple trick that makes it easier to stick…

Hands up if you’re not a big fan of grocery shopping? With more than 450 different types of cereal on offer, for example, we don’t blame you for feeling a little overwhelmed when making healthy choices at the supermarket. So, we’ve done the hard work for you! Our dietitians have closely analysed hundreds of brands across the major food categories to discover the most nutritious products — and the best value for money. With four dietitians on our judging panel, you can be sure the winners and finalists truly deserve a place in your shopping trolley. We also put our finalists through another tough test by giving you the power to vote for your favourite products in our Readers’ Choice Awards. So, get your shopping list ready — we’re thrilled…

SEARED SALMON WITH CRUSHED PEA HOUMMOS Serves 1 Cost per serve $7.50 Time to make 15 min ✔gluten free ✔dairy free ✔diabetes friendly ½ cup frozen peas, thawed ¹/ ³ cup gluten-free hoummos 2 teaspoons mustard powder 1 teaspoon smoked paprika 150g skinless salmon fillet 4 asparagus spears, trimmed Lemon wedges, to serve 1 Cook peas in a saucepan of boiling water for 4 minutes, or until tender. Drain. Return to pan and roughly mash until lightly crushed. Stir in hoummos. 2 Meanwhile, combine mustard and paprika in a bowl. Sprinkle spice mixture over both sides of the salmon. Spray with oil. Heat a frying pan over medium heat. Cook salmon and asparagus for 4–5 minutes, turning once. Transfer to a plate and rest for about 5 minutes. 3 Spoon…

STICKY SOY SALMON, PINEAPPLE & BBQ CORN SALAD BOWL Serves 4 Cost per serve $6.90 Time to make 25 min ✔dairy free ✔diabetes friendly Salmon’s healthy omega-3 fats help boost your brain power ¼ cup lime juice 2 tablespoons sweet chilli sauce 1 tablespoon rice wine vinegar 1 tablespoon reduced-salt soy sauce 1 large Lebanese cucumber, diced (or peeled into ribbons), or baby qukes, peeled into ribbons 1 medium ripe avocado, diced ¼ cup coriander leaves ¼ cup mint leaves 1 long green chilli, chopped, plus extra sliced chilli, to serve 2 large corn cobs, husks and silks removed 4 x 120g skinless salmon fillets ½ medium ripe pineapple, peeled, cut into 1cm-thick slices 2 cups steamed basmati rice, to serve 1 butter lettuce, leaves separated 1 Combine 2 tablespoons…

‘Feel light & energised with this tasty spring menu!’Melissa Meier, Accredited Practising Dietitian MONDAY Breakfast • PB & banana toast 2 slices wholegrain toast with 1tbs peanut butter, 1 banana & 1 tsp honey • 1 regular latte (2700kJ/650cal total) Lunch • Tuna crispbreads 8 x Vita-Weats, 1 x 95g can tuna in springwater (drained), ¼ avocado, 1 slice cheese & tomato • 1 cup carrot sticks & 1 cup air-popped popcorn (2400kJ/570cal total) Dinner • Spiced fish with carrot & coconut salad (p54) • 2 squares dark chocolate (1800kJ/430cal total) Snacks • 1 x 170g tub plain yoghurt & 2 passionfruit • 1 small cucumber & 1 tbs hoummos • 30g mixed nuts (1700kJ/410cal total) Daily total: 8600kJ (2060cal) TUESDAY Breakfast • Brekkie vegie wrap 1 wholegrain wrap filled…

HOW TO THINK YOURSELF SLIM, p16 Aner et al. 2015. An Apple a Day Brings More Apples Your Way: Healthy Samples Prime Healthier Choices. Psych Market. 32(5): 575–84. Australian Government Department of Health. 2019. Overweight and Obesity. Available at www.health.gov.auAccessed September 2019. Arizona State University. 2019. Why cutting up your food could keep you thin. Available at www.asunow.asu.eduAccessed September 2019. Bilman et al. 2017. External cues challenging the internal appetite control system: Overview and practical implications. Crit Rev Food Sci Nutr. 57(13): 2825–34. Carnegie Mellon University. 2019. Sweet Satisfaction. Available at www.cmu.eduAccessed September 2019. Cornell University. 2006. ‘Mindless autopilot’ drives people to dramatically underestimate how many daily food decisions they make, Cornell study finds. Available at www.news.cornell.eduAccessed September 2019. Dietitians Association of Australia. 2017. Aussies wasting time and money on…

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…

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. 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. 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’. 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…

Eggs are back! In a major shift, the Heart Foundation no longer recommends a limit on the number of eggs healthy Australians can eat, but still advises that people who have type 2 diabetes, heart disease or high cholesterol should consume fewer than seven per week. For new guidelines on dairy consumption too, turn to page 88. Heart Foundation, 2019 32% That’s on average how much of their weekly food budget Aussies spend on fast food. NobleOak, 2019 NEW PRODUCT alert! Promoted as a ‘moisturiser for your mouth’, Swirlit ($4.95) is a world-first oral health drink, developed by an Australian dentist. It’s a sugar-free, pH-neutral botanical tea-based drink that helps reduce the risk of dental decay, erosion and tooth loss. Plus, it leaves your mouth feeling fresh and hydrated! Beans…

Food manufacturers and supermarkets realise junk food is often bought on impulse, so half-price chips, two-for-one chocolate blocks and buy-one-get-one-free soft drinks are now the norm. High-sugar breakfast cereals and ice cream are up there too, but not low-sugar ones! We all love a bargain, but we’re paying with our health. We have one of the world’s biggest “supermarket special” cultures — but in a major Deakin University survey, health experts have called time. Change may come through the industry or government — but let’s hope it comes soon!…

Every night we’re hit with those three dreaded words — “What’s for dinner?” If you open your fridge and pantry to half-opened packets and out-of-date jars, you might be in need of a kitchen detox. We turned for sage advice to Marie Kondo, the queen of tidying, to make sure your kitchen has all the ingredients you need to create healthy meals. FIRST, take an inventory… TACKLE just one cupboard at a time. Remove everything and give the cupboard a good clean. CHECK the dates on everything. Opened bottles and jars usually have a pretty short shelf life, so if in doubt, throw it out. Old self-raising flour won’t give your cakes a rise, and spices lose their potency. GROUP items such as pastas and grains; baking products;…

2019 WINNER This year’s winners were selected, based on nutritional profile, by our judging panel of Accredited Practising Dietitians. 2019 READERS’ CHOICE Once again we’ve given you the opportunity to vote for your favourite supermarket products! 2019 FINALIST Every finalist meets our nutritional criteria, so you can trust that the products being reviewed are healthy.…

Yellow healing bowl TURMERIC CHICKEN WITH ROASTED SWEET POTATO & SPICY MANGO SALSA Serves 4 Cost per serve $4.20 Time to make 40 min ✔gluten free ✔diabetes friendly 500g sweet potato, cut into thick wedges 1 x 400g can no-added-salt chickpeas, rinsed, drained 2 small gluten-free corn tortillas, cut into 2cm-thick strips 1 teaspoon ground turmeric, plus extra, to serve 2 garlic cloves, crushed ¼ cup lime juice 2 teaspoons olive oil 4 x 125g skinless chicken thigh fillets, fat trimmed 1 large fresh mango, diced 2 tablespoons chopped coriander leaves 1 long red chilli, chopped 2 baby cos lettuces, leaves separated ½ cup reduced-fat plain yoghurt, to serve 1 Preheat oven to 180°C. Line two baking trays with baking paper. Place sweet potato on one of the prepared trays…

Warm spring weather means fresh asparagus is popping up now on grocery shelves. There are a host of reasons to crunch on these underrated green shoots. Super spears! 1 Prep like a pro To pick the cream of the crop, look for bright green spears with compact tips. Treat asparagus as you would fresh flowers — store them upright in a small container or glass of water, preferably in the fridge. 2 Cook like a chef Just snap off the woody ends and then get creative. Asparagus is delicious raw in salads, lightly steamed with lemon juice, stir-fried with garlic, roasted in extra-virgin olive oil, or barbecued with chilli. The possibilities are endless! 3 Think like a nutritionist Just five asparagus spears offers a quarter of your…

LETTER OF THE MONTH Your April 2019 cover story ‘Cure constipation’ caught my eye. As a proud male too fearful to front up to the GP, I thought this was the answer to my prayers, and I was not disappointed. Your article helped me address a long-standing issue, and encouraged me to get to the GP, where I used the article to open a long overdue discussion. I also urged the GP to have the magazine in the waiting room. Thanks HFG, you have yourself a new reader! J. White, NSW Smart swaps I read and experimented with a suggestion from your ‘Vegetarian smart swaps’ article, substituting smashed red kidney beans for meat in a bolognese sauce. It worked beautifully. We always stock cans of kidney beans. I’m happy we…

I’ve heard that certain diets can reverse diabetes. Is that true? ~ SAM W, QLD A Here’s an alarming stat: 6 per cent of the Australian population, or about 1.2 million people, have diabetes. Roughly 10 per cent of these people have type 1 diabetes, which is an autoimmune condition that requires ongoing insulin injections. It is unpreventable and cannot be cured. The vast majority of diabetes cases, however, are type 2 diabetes, a condition largely influenced by lifestyle factors. Some people with type 2 diabetes can put their diabetes into ‘remission’ on a very low-kJ weight-loss diet. That doesn’t mean they’ve been cured. They still need ongoing checkups and to maintain the weight loss, or their blood glucose levels may go up again. The best diet to both prevent…

On paper, weight loss seems a pretty simple equation: if you eat fewer kilojoules than your body burns, then the scales will start to shift in the right direction. But, despite one in two Australians actively trying to lose weight on any given day, two-thirds of us are still overweight or obese. Something about the weight-loss equation isn’t working. So, it’s time to hand over the reins to your grey matter: your brain. It turns out that what happens up there influences not only how easily you do — or you don’t — lose weight, it can also affect how likely you are to gain weight. Mind over matter “Most people agree that in order to lose weight, you need to eat less and exercise more, but in many cases…

This salad is fresh, light and full of flavour. The peanuts add a delicious crunch, plus a dose of anti-inflammatory monounsaturated fatty acids and vitamin E. SPICY CHICKEN SALAD WITH PEANUTS, CABBAGE & MINT Serves 4 Cost per serve $4.80 Time to make 25 min ✔gluten free ✔dairy free ✔diabetes friendly ½ small red cabbage, trimmed, shredded 200g cherry tomatoes, halved ½ cup mint leaves ½ cup coriander leaves ¹/ ³ cup roasted unsalted peanuts, coarsely chopped 400g lean chicken mince (see Cook’s tip) 1 lemongrass stem, pale part only, finely chopped 2 red Asian shallots, finely chopped 2 teaspoons macadamia oil Dressing 2 tablespoons lime juice 1 tablespoon fish sauce 3 teaspoons coconut sugar 1–2 long red chillies, deseeded, finely chopped (see Cook’s tip) 1 Combine cabbage, tomatoes, mint,…

Monday SPICED FISH WITH CARROT & COCONUT SALAD Serves 4 Cost per serve $4.55 ✔gluten free ✔dairy free✔diabetes friendly 2 teaspoons brown mustard seeds 1 teaspoon cumin seeds ½ teaspoon turmeric ½ teaspoon onion powder 1 teaspoon lime zest 4 x 150g firm white fish fillets 2 large carrots, peeled, coarsely grated 1 bunch spinach, washed, trimmed, shredded 2 tablespoons coriander leaves, roughly chopped 2 tablespoons shredded coconut, lightly toasted 2 teaspoons lime juice, plus extra wedges, to serve 4 naan breads, warmed, halved, to serve 1 Place mustard and cumin seeds in a frying pan over medium heat; cook, stirring, for 30 seconds, or until fragrant. Transfer to a mortar and pestle, and pound until finely crushed. Add the turmeric, onion powder and lime zest, and stir to combine.…

PINK PARTY FLOATS Serves 8 Cost per serve $1.50 Time to make 30 min ✔gluten free 4 cups roughly chopped fresh rhubarb 2 tablespoons honey 1 cup frozen raspberries, thawed slightly 2 litres chilled soda water 8 scoops reduced-fat vanilla ice cream ½ cup freeze-dried raspberries, to garnish 1 Preheat the oven to 180°C. Line a large baking dish with baking paper. 2 Place rhubarb into baking dish. Drizzle over the honey and place in the oven. Cook for 20 minutes, turning once. Remove from oven, cool slightly. 3 Put rhubarb (including juice) and berries into a blender and blitz until smooth, then pass the mixture through a sieve (see Cook’s tip). 4 Divide rhubarb syrup among eight glass jars or cups and fill with soda water. Place a scoop…

Catch of the day! With more fish and less crumb than traditional crumbed fish, Birds Eye Deli Lightly Crumbed Lemon Pepper Hoki ($7.50 per 2–pack) is a healthier catch. Per fillet: 763kJ (183cal), 16.6g protein, 0.9g sat fat, 9.3g carbs, 209mg sodium Cool summer Balmy nights call for new Halo Top Sea Salt Caramel Sticks ($9 per 4–pack), with just 80 calories each. Per 60g stick: 377kJ (80cal), 4g protein, 1g sat fat, 8g sugars, 4g fibre Smart smoothie Kellogg’s Special K Smoothie Mango ($2.99 per 140g pouch) is a perfectly portioned snack offering hunger-busting fibre, protein and a tropical taste. Per 140g pouch: 490kJ (117cal), 5g protein, 2g sat fat, 11.2g sugars, 2.2g fibre Gut-lovin’ sip Love Your Guts Raspberry & Mint Water Kefir ($4.99 per 330ml bottle) is…

Time for tempeh Nutrisoy Tempeh is a Certified Organic soy food as well as an excellent source of protein and dietary fibre. This tempeh has a delicious nutty flavour and is highly versatile in the kitchen! Check out these buns! New Herman Brot Herman Burger Protein Buns are vegan and vegetarian friendly, with an impressive 19.3g of protein and 7.7g of carbs per serve. Plus, they have a low-GI rating! Taste the difference Award-winning Riverina Fresh Lactose Free Milk delivers a great tasting and full-bodied drinking milk. Available in Full Cream and Light 2L bottles from Woolworths in NSW and Victoria. Nutty goodness! Carman’s XL Dark Choc & Roasted Nut Nut Bar offers a powerful combo of roasted peanuts, Aussie almonds and crunchy pepitas, lightly salted and drizzled in dark…