Innholdsfortegnelse for December 2020 i Healthy Food Guide

Congratulations, we’ve almost made it to the end of 2020! With just weeks until the silly season, you could be forgiven — in light of everything else going on — for feeling overwhelmed by preparations: Who‘s putting on lunch? What should I make? Did I forget any gifts? Where’s the wrapping paper? Don’t stress! Take a moment, pour yourself an iced tea (p72), and sit down and take inspiration from this issue. Keep your cool and regain some valuable time from your day with our no-cook 5pm Panic dinners (p50). Grab some gift inspiration from our Christmas gift guide (p84), and look no further for show-stopping recipes than our easy ice cream sandwiches (p65). Plus, if you‘re on the lookout for simple, sure-to-impress healthy dishes, try our stunning summer entertaining…

My week on a plate — on the fridge! Absolutely loving HFG! Each week I sit down with the mag and plan the week’s menu, and then I go on the shopping expedition for the ingredients. The menu for the week is stuck onto the fridge, so my husband doesn’t have to keep asking me what’s for dinner! The other day he even told me I was a better cook than his Mum! I’m also loving the recipes that come to me via HFG email. Today is menu planning day — so I’m off to the shops with my meal plan! Judy Roulstone, QLD…

→ This gorgeous Garlicious Grown Presentation Gift Box showcases two jars of award-winning black garlic cloves - the perfect Christmas gift for the foodie in your life, or for your own stocking! $49.95. Visit garliciousgrown.com.au Alison Kirkman, HFG Managing Editor → This 140cmx140cm Nahla Picnic Rug from giftsatteacup.com.au will be high up on my Christmas wish list this year. Pretty and practical, it’s the perfect addition to everyone’s summer picnics. $34.95 Nerida Shield, HFG Art Director…

Understanding your test results helps you ask informed questions when you’re at the doctor. They’re the experts, of course, but it’s good to have a second pair of eyes — yours — so you can watch your numbers over time and make sure they don’t start to climb out of the ‘normal’ range. This gives you the chance to make changes before they get out of kilter. Here’s what you need to know: Cholesterol profile (cholesterol & triglycerides) Cholesterol is a fatty, waxy substance your body needs for proper functioning and the structure of cells, as well as for the production of hormones and vitamin D. While your body naturally produces cholesterol, its production can increase when you eat foods that are high in saturated fat. There are two types…

ADD MORE FLAVOUR → Spice up your meals. Use fresh herbs and spices rather than the salt shaker to boost a dish‘s flavour → Add lemon or lime juice to foods you think will benefit from their tang and flavour → Try this salt-free seasoning: 5 teaspoons onion powder, 2½ teaspoons garlic powder, 2½ teaspoons sweet paprika, 2½ teaspoons dry mustard, 1¼ teaspoons thyme leaves, ½ teaspoon white pepper, ¼ teaspoon celery seeds → To help you cut down on the amount of salt you use, opt for a flavoured salt. Flavoured salt uses additional herbs in the salt mix, which means that, spoon for spoon, you’ll use less salt! For more delicious low-salt recipes & ideas, visit healthyfoodguide.com…

Strawberry shortcake ice cream sandwiches Serves 10 Cost per serve $1.20 Hands-on time 45 min, plus freezing and cooling 5 large bananas, peeled, sliced and frozen 150g fresh strawberries, cut into 1cm pieces 2 tablespoons butter 1½ tablespoons extra-virgin olive oil ½ cup firmly packed brown sugar 1 tablespoon vanilla extract 1 egg 1½ cups self-raising flour ¼ cup cocoa powder 125g white chocolate melts, melted, cooled slightly ½ x 15g packet dried strawberry crisps, crumbled 1 Line an 18cm square cake pan with baking paper, extending paper 3cm over the long sides. 2 Place the bananas in a food processor and process until smooth. Stir in strawberries. Spread mixture into prepared pan, smoothing top. Freeze for 3 hours, or until firm. 3 Meanwhile, beat butter, oil, sugar and vanilla…

Add the antlers as soon as the bliss balls are dipped in chocolate Red-nosed reindeers Makes 18 Cost per serve $0.70 Hands-on time 30 min, plus refrigeration 1 cup cashews, toasted 1 cup desiccated coconut, toasted 1 tablespoon maple syrup ¼ cup puffed rice 125g milk chocolate melts, melted 125g white chocolate melts, melted 36 mini pretzels, broken into antler shapes 18 red M&M’s 1 Line a baking tray with baking paper. Place cashews, coconut, syrup and 1 tablespoon water in a food processor. Process until mixture starts to come together in a ball. Transfer to bowl. Stir in puffed rice until combined. Roll level tablespoons of the mixture into balls. Refrigerate for 1 hour. 2 To melt chocolate, put it in a heatproof bowl. Place the bowl over a…

Snack light! Bulla Cottage Cheese Onion & Chives is perfect for light summer snacking or served as a dip on your platter. Per 100g serve: 372kJ (89cal), 11g protein, 1.6g sat fat, 4.9g sugars, 115mg calcium Dairy-free body fuel New Sanitarium Up & Go Dairy Free comes in a handy 250ml pack and is suitable for vegans. Per 250ml serve: 730kJ (174cal), 8.7g protein, 0.5g sat fat, 22.6g carbs, 11.4g sugars, 4.0g fibre, 300mg calcium Super crumby For a healthier way to crumb, grab a packet of The Lupin Co Super Lupin Crumbing Mix with Lemon Pepper. Golden, crunchy crumbs with super-high fibre, low carb — and gluten free. Per 40g serve: 531kJ (126cal), 14.4g protein, 0.4g sat fat, 3.7g carbs, 14g fibre Vegie indulgence New Birds Eye Deli Sweet…

KILOJOULES TUNA 518kJ RED SALMON 702kJ PINK SALMON 613kJ PROTEIN TUNA 25g RED SALMON 22g PINK SALMON 22g FAT (TOTAL) TUNA 2.6g RED SALMON 8.9g PINK SALMON 6.5g FAT (SATURATED) TUNA 0.9g RED SALMON 2.3g PINK SALMON 1.8g OMEGA–3 FATS TUNA 0.8g RED SALMON 1.6g PINK SALMON 1.5g CALCIUM TUNA 12mg RED SALMON 225mg PINK SALMON 310mg IRON TUNA 1.3mg RED SALMON 1.2mg PINK SALMON 1.0mg FLAVOURED vs PLAIN Is it okay to choose flavoured tins of tuna and salmon? Yes! While it‘s true the flavoured versions add extra sodium and oil, they can help keep tinned fish interesting. the bottom line Overall, salmon offers higher levels of brain-boosting omega-3 fats, and much higher levels of bone-strengthening calcium. While tuna contains less of these, it’s still a good source of…

‘Your week is covered with this light & easy low kJ guide’Caroline Trickey, Dietitian MONDAY Breakfast • Easy bircher muesli 1/3 cup rolled oats, 2 tsp ground linseeds, 8 walnuts, 1 tsp honey, 2/3 cup milk, ¼ apple, grated & ½ cup berries. • 1 small flat white coffee (2092kJ/498cal total) Lunch • Salad: ½ cup 4-bean mix, ½ avocado, 1 tomato, 25g feta, 50g rocket, ½ small cucumber, 1 small carrot • 1 medium peach (1630kJ/388cal total) Dinner • Japanese-style tofu salad with carrot & miso dressing (p56) • 6 strawberries (2049kJ/488cal total) Snacks • 1 banana • 2 Brazil nuts (568kJ/135cal total) Daily total: 6300kJ (1500cal) TUESDAY Breakfast • Mango & yoghurt ½ medium mango, 2/3 cup reduced-fat yoghurt, 10 almonds, chopped • 1 regular skim latte (1353kJ/322cal…

BEAT HOLIDAY WEIGHT CREEP Cochrane G. 2008. Role for a sense of self-worth in weight-loss treatments: helping patients develop self-efficacy. Canadian family physician. 54 (4): 543–547. Am I hungry? 2018. How can mindful eating help me? Available at www.amihungry.com. Accessed August 2020. Science Direct. 2020. Law of Diminishing Returns. Available at www.sciencedirect.com.Accessed August 2020. Eat for health. 2020. Meal Planning. Available at www.eatforhealth.gov.au. Accessed August 2020. Harvard Health. 2016. 8 steps to mindful eating. Available at www.health.harvard.edu.Accessed August 2020. HEALTH CHECKS: KNOW YOUR NUMBERS Prof Peter Clifton et al. 2015. The Baker IDI Healthy Cholesterol Diet and Lifestyle Plan. Prof Brinkworth G & Taylor P. 2020. The CSIRO Low-Carb Diabetes Diet & Lifestyle Solution. CSIRO. 2020. Cholesterol facts. Available at www.csiro.au.Accessed Sept 2020. Yee, L. D. et al. 2020. Metabolic…

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.…

Go with the flow Think you need to be superbendy to take up yoga for its fitness and calmness rewards? Think again! There’s a type and level — online and off — to suit everyone, no matter what your shape or age. And the benefits aren’t long in coming, either. In one study, participants improved their flexibility by up to 35 per cent after just eight weeks. Yoga not only improves heart health, muscle tone, posture and breathing: its gentle, flowing nature leaves you feeling more relaxed, especially as most classes begin and end with meditation techniques. So, look for the option that suits you the best — and roll out that mat!…

→ Edamame beans → Natural peanut butter on slices of apple → Lightly Sea Salted Air Popped Corn: 60mg sodium per 20g serve → The Happy Snack Company Roasted Fav-va Beans with Red Pepper & Chilli: 88mg sodium per 25g serve → Herman Brot Protein Crackers — Cheese: 198mg sodium per 65g serve → Homemade kale chips → Celery or carrots & hoummos → Parker‘s Lightly Salted Baked Pretzel Minis 140mg sodium per 25g serve → Honest to Goodness Tamari Roasted Almonds 235mg sodium per 100g…

Summer linguine Serves 1 Cost per serve $4.80 Time to make 20 min 1 cup reduced-salt chicken stock 1 garlic clove 50g spaghetti 1 medium zucchini, shaved into ribbons with a vegetable peeler ½ cup baby spinach, roughly chopped 50g lean ham, finely chopped 1 egg yolk 1 tablespoon grated parmesan 1 tablespoon shredded basil, plus extra leaves, to garnish 1 Place the stock into a medium saucepan with 1 cup of water. Set over medium-high heat and bring to the boil. Add garlic clove and pasta. Cook for 8–10 minutes, or until al dente. Add the zucchini and cook for 30 seconds. 2 Reserve 1 tablespoon of the cooking liquid and drain the pasta and zucchini; return to pan. Discard the garlic. Return the pan to a low heat.…

We say — add! Why? Because a dressing can help transform a salad, increasing its appeal and making it much easier to devour more veg — something we can all benefit from. Plus, the oil in the dressing can help you absorb valuable nutrients, in particular the fat-soluble vitamins A, D, E and K. However, you don’t have to douse your salad in dressing until it goes soggy. While some fats are healthy, they’re also very energy dense, so those watching their weight should be mindful of this. Just one tablespoon of some dressings can add more than 650kJ (155cal) to your salad! Here’s what you should know when buying a dressing… What to look for → CHECK THE INGREDIENTS LIST: Find out exactly what’s in your salad dressing. Ideally…

Get your veg! I really liked the ideas in the November issue of HFG on getting more nutrients into kids’ food! It was so helpful to get some more ideas to ensure my daughter, who already eats quite well, is eating enough of all the right sort of things! Nicolette Forster, NSW Snack right As a self-confessed, shameless snacker, I was drawn to ‘Snacking Made Healthy’ in the October issue. It certainly struck a chord and could not have come at a better time! I’m happy to report that, at 83 years, I have now made changes to my snacking habits for the better. Thanks HFG for somehow always knowing just what your readers need! R. Celestino, ACT Heart healthy What an eye-opener the recipes in ‘Mediterranean Heart’ were in…

Vitamin C-hampion! Vitamin C can help the over-50s retain muscle mass in later life. Older people who consume plenty of Vitamin C – commonly found in citrus fruits, berries and vegies – have the best skeletal mass, according to a new report. Just one orange a day and a veg side will meet most people’s needs. University of East Anglia, 2020 29% People who eat the most whole grains have a 29 per cent lower rate of diabetes compared to those who eat the least. Know your oats! BMJ, 2020 Naturally sweet Containing no artificial sweeteners, stevia or flavourings, Lakanto’s Monkfruit Sweetener has 93% fewer calories than sugar, and zero net carbs or Glycaemic Index (GI) impact. Originally cultivated by Buddhist monks, monkfruit is the basis for Lakanto’s natural, spoon-for-spoon…

This small-scale laboratory study suggests the saltiness of food can influence the passive overconsumption for foods high in fat. At a time when there are too many discretionary food choices available that meet the criteria for being high in fat and salt, this research helps explain why such food could be an important driver of excessive eating and subsequent weight gain. Whether adding salt at home to foods low in fat like vegetables would give a similar, but much more favourable, result of passive consumption — people eating more veg — would be an interesting research question to explore.…

Don't worry if you don‘t fit into one eating category 1 Do you eat regular meals?  A Yes, I eat regular meals and snacks B Yes, I eat regular meals — at the same time every day C Yes, most of the time D No, I regularly skip meals 2 What’s your snacking style?  A I like to snack throughout the day B I’m not much of a ‘snacker’ C I snack mostly when stressed, sad or anxious D I try to avoid snacking because once I start, I can’t stop 3 How do you feel after eating dinner? A Still hungry — I like to snack all night long B Guilty and over-full C Good, I know I’ve eaten enough D I need something…

MISO GRILLED CHICKEN RICE BOWL WITH AVOCADO (p60) Serves 4 Cost per serve $5.25 Time to make 20 min, plus 20 min marinating ✔dairy free ¼ cup miso paste 1 tablespoon maple syrup 1 tablespoon olive oil 1 tablespoon sesame oil 3 tablespoons grated ginger ¼ cup lime juice 4 chicken thigh fillets 1 sheet nori, cut into 4 strips 2 cups cooked brown rice ¼ cup roasted cashews, chopped 6 radishes, finely sliced 1 cup edamame, blanched 1 ripe avocado, cut into wedges, lengthways Baby coriander, to serve 1 Preheat BBQ or grill plate over high heat. Combine miso, maple, oil, sesame and ginger in a bowl. 2 To make miso dressing, remove half of the mixture and combine with lime juice. Set aside. 3 Add chicken to bowl…

Lemon verbena Serves 8 Cost per serve $0.40 Time to make 15 min, plus 4 hours steeping/chilling ✔diabetes friendly ✔dairy free 1 bunch lemon verbena Ice cubes, to serve 2 lemons, sliced, to serve 1 Place the lemon verbena in a large heatproof bowl or pot. 2 Pour 2 litres of boiling water over the herbs. Cool and steep at least 4 hours, or overnight in the fridge. Strain before serving over ice with lemon slices. Black tea & blackberry Serves 8 Cost per serve $1.30 Time to make 15 min, plus 4 hours steeping/chilling ✔diabetes friendly ✔dairy free 2 punnets blackberries 4 black teabags, tied together Handful of mint, to serve Ice cubes, to serve 1 Slice half the blackberries and place in an extra-large jar. Add the teabags…

Pineapple power Yellow, sweet, with juicy flesh. pineapples are a great source of potassium, which lowers your blood pressure, and vitamin C to boost immunity. They’re also rich in folate, a B vitamin that helps prevent birth defects. Fibre boost Pineapple’s also high in fibre to keep your digestive tract healthy, and you regular. Plus, an antioxidant found in pineapple called bromelain eases inflammation and may help arthritis. Pineapple has a moderate glycaemic index (GI) of 59, and is 87 per cent water! Mellow yellow Look for firm, plump and heavy pineapples in the supermarket, with a ring of colour that’s just turning yellow around the base. Store the uncut fruit at room temperature, not in the fridge. Once you’ve cut the pineapple, place the pieces in an airtight container…

→ Cherry tomatoes filled with pesto and pine nuts on top → Cherry tomato skewers with bocconcini cheese & basil → Roasted pumpkin drizzled with balsamic & sesame oil, sprinkled with sesame seeds or pine nuts, or with roasted hazelnuts and chives → Eggplant rolls: grilled eggplant slices filled with ricotta & pesto, walnuts, mint & spinach, roasted capsicum & feta — rolled up and sprinkled with toasted sesame seeds → Zucchini rolls: thin slices of zucchini with different fillings like haloumi or goat cheese → Cucumber rolls: spread slices of cucumber with hoummos, sliced cherry tomatoes, olives and feta, then roll them up and garnish with dill → Mini risotto balls (mushroom or pumpkin): let risotto go cold, roll into balls and pan fry.…

Q&A When considering weight loss, is it better to count the calories or the fat grams in a specific food? Jenni, via email If I had to choose, it would be counting calories — if only to convey the idea of how energy-dense some foods are. However, neither category offers an insight into the nutritional quality of the foods, or takes into account the need for variety, essential for good health. After all, not all calories are equal. A healthy meal could have as many calories as a plate of chocolate biscuits, but we know which one is better for us. And some high-fat foods are super-healthy, such as avocados and extra-virgin olive oil. The best approach to weight loss — rather than being guided by other people’s opinions —…