Innholdsfortegnelse for December 2019 i Healthy Food Guide

Yikes — where did the year go? I can hardly believe it is, once again, time for me to write my Christmas ed’s letter. Weren’t we just celebrating Easter?! There’s been a lot of talk about the festive season in the HFG office lately — from what’s on our menu for Chistmas Day to what we’re giving as gifts. But, if you haven’t quite got your head around the fact 2020 is almost upon us, don’t panic, we’ve got everything you need to get into the festive spirit! For me, summer entertaining is all about simple, fast and fresh dishes that give me more time with my loved ones, and less time in a hot kitchen. Our 15–minute salads (p45) are perfect for backyard barbecues and family gatherings. Or, if…

Save time in the kitchen with a Crock-Pot Express Crock XL Multi Cooker valued at $199. With a large 7.6L non-stick, dishwasher-safe cooking pot, you can serve up to 12 people. The eight cooking functions (pressure cook; slow cook; brown/ sear; sauté; simmer; boil; or steam) allow you to cook meals up to 70 per cent faster than traditional meals. Fast and delicious meals are just one touch away! * Congratulations to all of our letter writers and image providers this month, who have each won a Zoku Neat Bento lunch box valued at $59.95. 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.…

Step smarter Fitbit Versa 2 Smartwatch is your new 24/7 health and wellness companion. Track your daily steps, sleep score, smartphone notifications and much more from this sporty, stylish watch. $329.99, fitbit.com and local retailers. Blend & go! The Sunbeam InstaGo Blender is a quick and easy way to prepare nutritious drinks, smoothies and shakes that you can carry with you. $49.95, sunbeam.com Next gen Frank Green Next Generation Reusable Cup features the latest in Visa payWave technology, so you can tap and pay for your coffee with your eco-friendly cup. Now that’s what we call a coffee break! From $39.95, frankgreen.com.au Cutting edge With ergonomic handles and sharp blades, these colourful Swiss-made Victorinox knives are ultra lightweight and dishwasher safe, helping make every slice, dice and chop a pleasure. From…

For many of us, finishing a cup of coffee leaves us yearning for an extra-strong mint — so imagine how you’d feel if your mouth constantly smelled or tasted like that. For many people, however, halitosis (or chronic bad breath) is a big problem. Waking with ‘morning breath’ is quite normal, and it usually goes away after eating and drinking, or brushing your teeth. Your breath can also smell different after drinking coffee or alcohol, or eating spicy food, garlic or onions — sometimes you may think you’ve got bad breath when actually it’s quite okay. But, if you’re concerned or embarrassed about ongoing bad breath, a trip to the doctor or dentist may be in order, because there could be something else going on with your health. What causes…

COLD JAPANESE NOODLES WITH TOFU, HONEY & PEANUT DRESSING Serves 2 Cost per serve $6.80 Time to make 15 min ✔dairy free ✔vegetarian 120g soba noodles 200g firm Japanese tofu 1 tablespoon honey ¼ cup roughly chopped roasted peanuts 2 tablespoons reduced-salt soy sauce, plus 1 teaspoon extra 1 teaspoon sesame oil 2 shallots, finely chopped 1 garlic clove, finely chopped 100g asparagus (about 7 spears) or green beans, sliced 3 cups thinly sliced Swiss brown mushrooms 2 cups baby spinach ½ teaspoon chilli flakes (optional) 1 Bring a saucepan of water to the boil and add noodles. Cook for 3–5 minutes, or until tender, then drain and run under cold water to cool. Set aside. 2 Put tofu, honey, three-quarters of the peanuts and 2 tablespoons of the soy…

Longer days and warmer nights mean just one thing for dedicated stone-fruit lovers: it’s peach season! Now’s the time to reap the harvest. Just peachy! Sun-kissed Peaches get their gorgeous rich colour from carotenoids — a group of antioxidants that supports eye health. Full o’ fibre A medium-sized peach gets you 10 per cent closer to your daily fibre target of 30g. Perfect pick Gently press or squeeze the top of the peach, and if it just starts to give, it’s ripe and ready to eat. Eat ’em quick! Ripe peaches should be stored in the fridge and eaten within three days (that’s if they’re not eaten before that, of course!) Immunity kick One peach provides a quarter of your daily vitamin C needs for immune health and supple skin.…

Did you know there are roughly 350 different types of pasta in the world? From rigatoni to ravioli and every shape in between, we’re spoiled for choice in both taste and texture — but nutrition should come into it too. We help you boil down the best options. PASS THE PASTA Pasta gets a bit of a bad rap — but it’s not exactly warranted. Sure, digging into mountains of creamy carbonara isn’t the healthiest choice, but a sensible portion of pasta as part of a balanced meal offers a range of health benefits. In fact, a 2018 study concluded that pasta eaters have healthier diets than non-pasta eaters! Pasta is rich in slow-burning carbs that give you the energy to get you through your day. It also contains a…

‘Feel your best this festive season with this fresh menu!’Melissa Meier, Accredited Practising Dietitian MONDAY Breakfast • Ricotta & tomato toast 2 slices soy–linseed toast topped with ½ cup fresh or smooth ricotta, 1 sliced tomato & balsamic glaze • 1 regular latte (2300kJ/550cal total) Lunch • Tuna & avocado salad 1 x 95g can tuna (drained), 1 cup lettuce, 10 cherry tomatoes, ½ cucumber, ¼ avocado & 40g feta • 1 small bread roll (1800kJ/430cal total) Dinner • Barbecued salmon & kaleslaw with honey & lime dressing (p65) • 1 mango (2600kJ/620cal total) Snacks • 1 x 170g tub plain yoghurt topped with ¼ cup natural muesli • 10 cherries & 30g mixed nuts (2100kJ/500cal total) Daily total: 8800kJ (2100cal) TUESDAY Breakfast • Overnight oats ¹/³ cup rolled oats,…

HOW TO STAY HYDRATED ALL SUMMER, p16 Australian Government National Health and Medical Research Council. 2014. Water. Available at www.nrv.gov.au Accessed September 2019. Better Health Channel. 2018. Exercise — the low-down on hydration. Available at www.betterhealth.vic.gov.auAccessed September 2019. Sports Dietitians Australia. 2016. Hydration: How Much Should You Drink During Exercise? Available at www.sportsdietitians.com.auAccessed September 2019. FESTIVE SEASON MYTHS… UNWRAPPED! p20 Department of Education and Early Childhood Development. 2019. Teenagers & Achohol Fact Sheet 4. Fact or Myth? Available at www.education.vic.gov.auAccessed September 2019. Diaz-Zavala et al. 2017. Effect of the Holiday Season on Weight Gain: A Narrative Review. J Obes. doi: 10.1155/2017/2085136. Dietitian Connection. 2019. You can thaw and refreeze meat: five food safety myths busted. Available at www.dietitianconnection.comAccessed September 2019. Hijikata et al. 2011. Walking just after a meal seems…

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…

Spread the joy! Research has found one in four adults experience anxiety, over 3 million get depressed and 2 million feel socially isolated when they think back to last Christmas. Yet a Christmas card could be all it takes to brighten someone’s day. Roy Morgan for The Salvation Army Christmas Appeal, 2018 The winner is ... Christmas pudding! LOW-KJ FESTIVE SIPS Seedlip Grove 42 Distilled Non-Alcoholic Spirit Raise your glass to the new wave of non-alcoholic spirits. This lighter sip is a fresh and zesty mix of citrus and spice. It’s a tasty tipple on a balmy summer night. Cheers! Maggie Beer Non Alcoholic Sparkling Ruby Cabernet The perfect drink when you’re not actually drinking — this light and refreshing wine provides a crisp flavour without…

PESTO CHICKEN, PEPITA & ROCKET SALAD Serves 6 Cost per serve $3.80 Time to make 15 min 1 x 160g packet mixed leaf rocket salad mix 2 cups shredded BBQ chicken breast 1 x 250g pouch microwavable black rice 1 x 200g punnet grape tomatoes, halved 2 tablespoons pepitas, toasted 70g reduced-fat feta, crumbled ¹/³ cup small basil leaves Pesto dressing ¼ cup chunky-style basil pesto dip 1 tablespoon lemon juice 1 Make the pesto dressing by whisking the pesto dip and the lemon juice with 1½ tablespoons of water. Set aside. 2 Combine salad leaves, chicken, black rice, tomatoes and half of the pepitas on a serving platter. Drizzle with the pesto dressing. Top with the feta, basil and the remaining pepitas. Cook’s tip Depending on the brand of…

Tucker time! The new Zoku Neat Bento lunch box ($59.95) lets you adjust the compartments to fit any meal. Available from zokuaustralia.com.au Flavour maker Cobram Estate Chilli & Coriander Meal Starter Extra Virgin Olive Oil ($9 per 375ml) is your new kitchen bestie. This infused olive oil is a time-saving flavour boost. Per 15ml: 517kJ (124cal), 13.7g fat, 2.1g sat fat, <1mg sodium Packed with protein Aloha! Chobani Fit X Tropical Fruit Smash ($3.50 per 140g tub) is a refreshing blend of passionfruit, pineapple and coconut. Per 140g: 563kJ (135cal), 13.7g protein, 2.6g sat fat, 5.8g sugars, 140mg calcium Super slice With the goodness of wholemeal flour and chia seeds, Macro Spelt & Chia Wholemeal Bread ($5 per 450g loaf) is high in filling fibre. Per 2 slices: 780kJ (187cal),…

Outdoor picnics and beach barbecues are part and parcel of an Australian summer. But as the mercury rises, so too does the number of food poisoning cases. That’s because the warmer weather provides an ideal breeding ground for bacteria. In fact, for every one degree warmer, the rate of food poisoning increases. It’s far from doom and gloom, however — there’s plenty you can do to reduce or eliminate your risk. 1 Get the upper hand Before handling food, make sure your hands are squeaky clean. Wash them with warm water and soap if available, or at least a hand sanitiser. Remember to re-wash your hands after handling raw meats. 2 Use your esky Transport perishable foods, such as salad, dips and cheese in an esky filled with ice and…

No-sugar sweetener Made from monk fruit, Lakanto Monkfruit Sweetener provides a low-calorie sweetener that cooks, bakes and tastes just like sugar! This white-sugar substitute is diabetes friendly. Natural cheese The Norco Natural Cheese Co Elbo Style Cheese is low in salt, contains no animal rennet and provides the goodness of dairy. It also contains acidophilus cultures for good gut health. 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. Snacking made easy New Lucky Smart Snax are blends of nuts, seeds and other goodies, including probiotics, that create delicious, healthy snacks. Find them in the dried fruit and nuts supermarket aisle. Vintage vinegars Drawing on family recipes that date…

LETTER OF THE MONTH Thank you for another year of the Healthy Food Guide Awards (Nov, 2019). I always make space in my grocery trolley for the latest HFG magazine. Your commitment to our health, knowledge and continuing education is second to none. I also appreciate the inclusion of our say in the Readers’ Choice category. I’ll be keenly looking out for the Awards logo on products on my next shop! Thank you for another winning issue! Sharon Kennedy, ACT Page turner The October edition of Healthy Food Guide has for me been one of the best so far! It’s packed full of so much trusted information from qualified professionals and great recipes, what’s there not to love? There were so many great articles and recipes this month, I can’t…

Ever wondered how the experts enjoy food, keep fit and have fun over the silly season? We asked the HFG Editorial Advisory Board of dietitians to share their tips. What’s your favourite Christmas indulgence? » Quality chocolates are always a feature of my Christmas table, and I make sure none go to waste! DR TIM CROWE » Pavlova heaped with cream and berries. JENNIE BRAND-MILLER » Greek Christmas semolina and walnut, honey-soaked cookies called Melomakarona. A/PROF ANTIGONE KOURIS »A glass of wine or a flute of real champagne. CATHERINE SAXELBY What’s your best tip for navigating the Christmas buffet? » Pile your plate high with salads and vegetables first, which will leave less room for other more indulgent foods. A/PROF ANTIGONE KOURIS » Try to be selective rather than take…

Over 2.3 million Aussie adults are on a diet to lose weight or for health reasons From ditching carbs to timing meals and going vegan, 2019 has had its fair share of ‘super’ diets — but not all are as healthy as they’re made out to be. Thanks to a drumbeat of misinformation on social media from self-appointed ‘wellness gurus’, separating good from bad advice can be tricky. So — it’s time to step aside from all the cacophony and reveal 2019‘s real diet winners. THE DIET 16:8 THE CLAIM Intermittent fasting promises everything from weight loss through to better diabetes management, and even improved mood. This fasting method — where you are encouraged to eat during an eight-hour self-chosen window each day and fast for the other 16 hours…

THAI LAMB SALAD Serves 4 Cost per serve $7.80 Time to make 20 min ✔diabetes friendly✔dairy free 600g lean lamb leg steaks 2 red capsicums, thinly sliced 1 x 250g punnet cherry tomatoes, halved 2 medium Lebanese cucumbers, thinly sliced 4 cups mixed salad leaves Zest and juice of 2 limes 2 teaspoons fish sauce 1 teaspoon caster sugar 1 teaspoon chilli flakes 1 cup fresh coriander leaves ¼ cup roughly chopped roasted peanuts 1 x 250g pouch microwavable black or brown rice, heated 1 Heat a barbecue hotplate or large chargrill pan over high heat and spray with olive oil. 2 Cook lamb for 2–3 minutes each side. Set aside. 3 Combine the capsicum, tomatoes, cucumber and salad leaves in a bowl. Combine lime zest and juice, fish sauce,…

PER SERVE (¼ cup dip) 241kJ/58cal Protein 4.5g Total Fat 2.5g Sat Fat 1.2g Carbs 2.6g Sugars 1.2g Fibre 2.6g Sodium 58mg Calcium 55mg Iron 0.7mg Gluten free 1 PRAWN COCKTAIL BITES For a quick and healthy appetiser, top a gluten-free corn chip with a little shaved fennel, a peeled cooked prawn, a few dill sprigs and a squeeze of lemon juice. Then add a dollop of aioli or seafood cocktail sauce for extra zing, if you prefer. 2 CRUNCHY SEED CRACKERS Combine ¾ cup ground linseeds, ¼ cup whole linseeds, 2 tablespoons chia seeds and ¼ teaspoon salt in a large bowl. Whisk in ½ cup cold water, cover and set aside until a dough forms. Roll dough between two sheets of baking paper until 2mm thick. Bake at 180°C…

» Tropical fruit platter Fill a platter with mango, pineapple, lychees, coconut and frozen ice blocks (e.g. Calippo, Splice, Weis Bar). » Barbecue platter Arrange chargrilled vegetables on a platter with barbecued haloumi and prawns. Serve with crusty bread. » Greek salad platter Place cos lettuce, tomatoes, cucumber, feta and olives on a platter. Serve with hoummos and pita chips. » Bruschetta platter Top slices of grilled bread with tomatoes and basil; smashed peas, feta and mint; or ricotta and grilled peaches. » Seafood platter Serve a mix of fresh prawns, smoked salmon and grilled squid with lemon wedges, cos lettuce and tartare.…

Some foods are more likely than others to cause food poisoning. They key culprits are: POULTRY ... like chicken & turkey.  Ensure these foods are completely cooked all the way through, and thoroughly wash anything that comes into contact with them when they’re raw. EGGS ... particularly raw eggs, are high-risk. Before cooking, check the shells are clean and crack-free. Be mindful that mayonnaise, and cake or cookie batter often contain raw egg. FRESH PRODUCE ... especially leafy greens & vegetables. Before eating, wash these foods thoroughly. SOFT CHEESES ... like camembert, brie & ricotta. Make sure these foods are stored at less than 5°C, and always use clean utensils when handling them. DELI MEATS ... like ham and salami. As these meats are not cooked before you eat them,…

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…