Innholdsfortegnelse for March 2020 i Healthy Food Guide

Have you heard about Meat-free March? What about Meat-free Monday? It seems the plant-based movement is getting larger and louder every year. In last month’s issue we looked at the science behind the question ‘How much meat is too much?’, because the reality is, meat can be part of a healthy, balanced diet. But the other reality is that just 7 per cent of us meet our daily vegetable target! So, clearly, adding a few more vegies, and perhaps a few more meat-free meals to our week, is a good idea. But it’s not always that easy to convince the rest of the family (hello meat-loving hubby!). So this month we bring you pages of delicious vegetarian meals that are family-friendly, good for you, and taste delicious too. From creamy…

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…

NECK STRETCH Look straight ahead, then gently tilt your head to the left and then towards the right, holding the pose for 15 seconds each side. BACK TWIST Place your hands on the opposite chair arm, twist your back, hold for 10 seconds, then repeat on the other side. TRICEP STRETCH Extend your right arm to the ceiling, then bend at the elbow to bring your right palm to the centre of your back. Use your left hand to gently push your elbow down. Repeat on the other side.…

Fish oil capsules are the most common form of omega-3 supplements, but you can also buy fish oil in liquid form by the bottle. Before you buy, check the label and look for the highest level of EPA + DHA. Note that the total amount of fish oil is not the same as the amount of EPA + DHA you’re getting per capsule – a standard 1000mg fish oil capsule contains only 300mg EPA + DHA. Fish oil can also come with added extras, like vitamin E to reduce the rate that the oil becomes rancid, while others coat the capsules in a special film that helps it bypass the stomach without causing a fishy aftertaste or reflux. If you’re thinking of taking an omega-3 supplement, speak to your doctor…

SPICY MISO CHICKEN WITH RICE & SESAME VEGIES Serves 1 Cost per serve $5.10 Time to make 20 min ✔dairy free ✔diabetes friendly 1 teaspoon miso paste 1 teaspoon Sriracha chilli sauce 1 x 150g chicken breast fillet 1 shallot, sliced 1 cup broccoli florets ¼ cup shelled edamame beans 2 cups baby spinach 1 teaspoon sesame oil ½ teaspoon reduced-salt soy sauce 1 x 125g tub microwavable brown rice, heated 1 teaspoon sesame seeds, to garnish 1 Preheat the oven to 200°C. Line an ovenproof dish with baking paper. 2 Combine the miso paste and chilli sauce in a bowl to make a marinade. Place the chicken breast on the prepared dish and spoon over marinade. Place in the oven and bake for about 10–15 minutes, or until chicken…

Early autumn is when figs are at their finest. If you’re new to the fig world, here’s why you should start to fill up your fruit bowl now! Fun-tastic figs! Light ‘n’ lovely Figs are the perfect low-kilojoule snack, with less than 100kJ (24cal) per fruit. Nutrient ninja Bone-strengthening calcium — and energising iron and zinc for wound healing — are just some of the nutrients you’ll find in figs. Gut goodness Three figs will give you about one-fifth of your daily fibre needs, which helps promote a happy digestive system. Sweet tooth Sweet ‘n’ juicy figs easily lend themselves to loaves, slices, sweets and healthy homemade bars. A flavour saviour! Savoury twist Figs work well in savoury dishes, too, in anything from salads to sandwiches — or on pizza.…

‘Lose weight & feel great on my plant-based menu!’Melissa Meier, Accredited Practising Dietitian MONDAY Breakfast • Muesli & fruit 1 x 170g tub plain reduced-fat yoghurt, ½ cup natural muesli & 2 passionfruit (1700kJ/410cal total) Lunch • Tofu sandwich 2 slices soy–linseed bread, 100g firm tofu, 1 cup lettuce, 1 sliced tomato, ½ grated carrot, 3 slices beetroot & 1 tsp reduced-fat mayo (1700kJ/410cal total) Dinner • Vegie quesadillas (p42) (2100kJ/500cal total) Snacks • Homemade smoothie made of 1 cup milk & 1 cup frozen mixed berries • 2 cups plain air-popped popcorn (900kJ/220cal total) Daily total: 6400kJ (1530cal) TUESDAY Breakfast • Avo & tomato toast 2 slices soy–linseed toast topped with ¼ avocado, 2 slices reduced-fat cheese & 1 sliced tomato • 1 regular skim latte (2300kJ/550cal total) Lunch…

I love pasta, but I often feel bad when I›m eating it, as everyone says it’s not good for you. I don't want to go without, but are there any ways to make pasta healthier? Aaron Walker, VIC Q&A Pasta unfairly gets a bad name, when in fact many countries around the world have their own version, making it a staple food. Where we go wrong with pasta is in the quantity, and what we serve it with. In Italy pasta is usually a first course, and their portion size is small compared to the enormous bowls we serve up here in Australia! Think of a healthy portion of pasta as being no more than a quarter of your plate, and include a protein-rich food like meat, seafood or beans.…

Australian Healthy Food Guide @hfgaustralia #cookwithhfg hfgaustralia @HFGAustralia LETTER OF THE MONTH My year to turn my health around! After a tough year and not making my health a priority, I decided 2020 was the year to reverse the damage I’ve done ... but where to start? Your January 2020 issue was a godsend! So many fantastic recipes and articles. I especially appreciated ‘20 ways to reach your goals in 2020’. I’m subscribing to HFG and look forward to a healthier new me! Jennifer Radford, VIC The right track I’ve just finished reading the article about the ‘Best and worst diets of 2019’ (Dec, 2019). Having just been to visit my niece in the eating disorders clinic at the hospital, I am convinced it’s really important to emphasise a balanced…

Crunch time for peanuts! South Australian researchers are developing the world’s first peanut allergy vaccine after winning the funding to take the project to a human trial. The vaccine is designed not just to cure a peanut allergy — but to help prevent one occurring. Tests start in 2021. University of South Australia, 2020 PORTION PERFECT Take the guesswork out of healthy portions with this handy guide! MY ( kids’ ) KITCHEN RULES! Kids are almost three times more likely to make healthy food choices after watching child-oriented cooking shows that use healthy — rather than unhealthy — ingredients. Journal of Nutrition Education and Behavior, 2020 BYE-BYE BINGEING! The new Australian draft guidelines for alcohol have been announced, suggesting we cap our drinking…

Adolescence Calcium is essential in your teens and 20s as you build your ‘peak bone mass’. After you’ve reached this peak, calcium will continue to be lost from your bones through the rest of your life. Dairy foods such as milk, yoghurt and cheese are some of the richest sources of calcium, so enjoy a smoothie or glass of milk each day. Add some cheese to a sandwich, and enjoy a tub of yoghurt as an easy go-to snack. Iron Now that you’ve begun menstruating, you’ll need more iron than before. You can boost your iron intake by including lean red meat 3–4 times per week. Adulthood Vitamin C is important to help maintain a healthy immune system. Potatoes, citrus fruits and green leafy vegetables are some of the richest…

These flowers take a little time, but are well worth it! Use a whole pineapple, trimmed of the skin, and then cut into thin slices by an adult or teenager. Younger kids can help pat the pineapple dry and arrange on baking trays. Flowers are best made on same day as the cupcakes. FOR THE FLOWERS YOU WILL NEED: 375g fresh pineapple, peeled and thinly sliced into 14 slices 3 baking trays lined with baking paper 1 muffin tray for cooling and shaping the flowers 1 Preheat oven to 100°C. Pat the pineapple slices dry with paper towels. Arrange slices on lined baking trays in a single layer. 2 Cook in the oven for 30 minutes; turn the slices over and cook for a further 30 minutes. Turn off oven;…

Raise the bar Freedom Foods Heritage Mill Caramel Apple Prebiotic Bars ($5.70 per 6–pack) are made with BARLEYmax for a fibre fix. Per 35g bar: 574kJ (137cal), 2.9g protein, 1.7g sat fat, 5.6g sugars, 7.7g fibre Quick dinner High in protein with two serves of vegies, WW Chinese-Style Pork ($10 per meal) gets our tick of approval for when time is short. Per 400g serve: 1940kJ (464cal), 36.8g protein, 8.4g sat fat, 30g carbs, 6.4g fibre, 668mg sodium Choc goodness Mother Earth Better Bars Chocolate Berry ($5.50 per 6–pack) are high in fibre to help you feel full for longer. Per 30g bar: 537kJ (128cal), 2.6g protein, 0.7g sat fat, 3.1g sugars, 4.1g fibre Nut butter plus Made with 10 per cent hemp seeds, Hemp Foods Australia ABC & Hemp…

Eating foods with a low glycaemic index (GI) is a healthy habit for all of us, and especially for the one in 20 Aussies who have diabetes, because it can help keep blood sugar levels stable. But what is GI, and what foods should you eat? What is the GI? When you eat carbohydrates (like grains, starchy vegetables and fruit), your body breaks them down into glucose, which enters your bloodstream. The speed at which this happens is measured by the GI on a scale of 0 to 100. Low-GI foods rate below 55. High-GI carbs (white bread, chips, biscuits) are broken down rapidly, whereas low-GI carbs break down slowly, causing a much gentler rise in glucose. Why is low-GI eating healthy? A low-GI diet has a raft…

Your individual intake will vary depending on your age, gender, height, weight and physical activity level. We use 8700kJ (2100cal) as an average daily intake, as this is the value prescribed by the Australia New Zealand Food Standards Code. You’ll find this on food labelling. While these numbers are one way of tracking healthy eating, it’s important to focus on the quality of the foods we eat. Eating a wide variety of healthy, real foods makes it easy to meet all our daily nutrition needs, as well as balancing energy intake. Use these recommended daily intakes as a general guide only. For personalised advice, visit daa.asn.au to find an Accredited Practising Dietitian. AVERAGE DAILY INTAKE SODIUM If you have heart disease or are at high risk of this condition, aim…

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…

This Multi Function Oven Plus Air fryer combines the versatility of an oven with the speed and health of an air fryer. The built-in air fryer makes everything, from healthier versions of fries and chicken nuggets, to cakes and pizzas. The air fry uses 99.6 per cent less oil, while the mesh basket makes the fryer easy to use and clean. Silver stainless steel finish! * Congratulations to all of our letter writers this month — who have each won a Biome canvas tote valued at $24.95. Have your say at healthyfoodguide.com.au and click WIN, or send to Locked Bag 5555, St Leonards NSW 1590…

McKenzie’s Tigernut Flour This gluten-free, nut-free flour is made from tigernuts – small root vegetables that are similar to potatoes. Use it as you would almond meal. Per 100g: 1960kJ (469cal), 4g protein, 6g sat fat, 62g carbs, 15.5g fibre Macro Green Banana Flour Rich in a special type of fibre called resistant starch, green banana flour acts as a prebiotic to keep your good gut bugs happy. Per 100g: 1470kJ (351cal), 4g protein, <1g sat fat, 77.1g carbs, 7.8g fibre Lucky Australian Almond Meal A great way to boost your intake of health-giving nuts, almond meal is gluten free and high in protein and fibre. Per 100g: 2533kJ (605cal), 21.1g protein, 3.8g sat fat, 9.7g carbs, 8.9g fibre…

Omega-3 supplementation is not routinely recommended for the general population — but it has its place for some: → THOSE WHO HAVE AN INADEQUATE DIET Whether you have an allergy, follow a vegetarian diet or just don’t like the taste of seafood, fish oil supplements can help you to boost your intake of marine omega-3s. → PEOPLE WITH CORONARY HEART DISEASE Taking fish oil supplements doesn’t prevent heart attacks, but there may be some benefit to your health if you’ve already had one. The Heart Foundation recommends people with heart disease eat 2–3 serves (150–200g) of fish per week, and to consider omega-3 fish oil supplements as an additional therapy. → THOSE WITH HIGH TRIGLYCERIDES 4000–5000mg of combined EPA + DHA is recommended to help reduce blood triglyceride levels, along…

ROASTED CARROTS, CHICKPEAS & GRAINS WITH PECANS Inexpensive vegetarian staples, such as quinoa, black beans, chickpeas and tofu, form the basis of these flavour-packed meals that will keep you coming back for more! Serves 4 Cost per serve $4.20 Hands-on time 10 min Cooking time 20 min ✔vegetarian ✔diabetes friendly 250g carrots, cut into batons 2 capsicums (1 red and 1 yellow), deseeded, cut into 2cm strips 1 red onion, cut into 8 wedges 2 tablespoons light olive oil 1 teaspoon za’atar or dried thyme (see Cook’s tip) 125g quinoa & bulgur (cracked) wheat mixture (or 250g cooked quinoa) 1 x 400g can no-added-salt chickpeas, rinsed, drained 50g pecans, toasted A small handful of fresh coriander or parsley, chopped, plus extra, to serve Juice of ½ lemon 100g soft goat’s…

SunRice Doongara Low GI Brown Rice Per 70g serve: 1040kJ (249cal), 5.7g protein, <1g sat fat, 50.1g carbs, 2.4g fibre Bürgen Wholemeal & Seeds Per 84g serve: 765kJ (183cal), 11g protein, 0.5g sat fat, 19.3g carbs, 9.2g fibre Vetta Smart Pasta High Fibre Penne Per 100g serve: 1479kJ (353cal), 12.5g protein, 0.3g sat fat, 66.4g carbs, 6.4g fibre Carman’s Original Fruit Free Muesli Per 45g serve: 853kJ (203cal), 6.6g protein, 1.1g sat fat, 22.8g carbs, 4.3g fibre GiLICIOUS Lower Gi Potatoes Per 250g serve: 475kJ (114cal), 6.3g protein, <1g sat fat, 25.8g carbs, 4.8g fibre…

5 SIMPLE RULES FOR A PLANT-BASED DIET, p16 Fischer, G. 2018. Transforming the global food system. Nature. 562: 501–2. Heart Foundation. 2017. Heart Healthy Eating Principles. Available at www.heartfoundation.org.au Accessed January 2020. Intergovernmental Panel on Climate Change (IPCC). 2018. Global Warming of 15°C. Available at www.opcc.ch/sr15Accessed January 2020. Katz DL & Meller S. 2014. Can we say what diet is best for health? Annu Rev Pub Health. 35: 83–103. Springmann et al. 2018. Options for keeping the food system within environmental limits. Nature. 562: 519–25. Willett et al. 2019. Food in the Anthropocene: the EAT–Lancet Commission on healthy diets from sustainable food systems. Lancet. 393: 447–92. IS FULL FAT BACK? p22 Clifton P & Keogh J. 2017. Dietary fats and cardiovascular disease: An Evidence Check rapid review brokered by the…