Innholdsfortegnelse for February 2021 i Healthy Food Guide

HFG loves a picnic! During these warmer months, you’ll often find us sitting under a tree together on a rug at lunchtime sharing a feast of healthy goodies while enjoying the sunshine. It’s a great way to catch up as the team ’decompresses’ outside the office, and no one walks away hungry! Inspired by our little gatherings, our picnic lunch menu on page 44 has been designed to be shared with family or friends while enjoying the great outdoors — or even in your own backyard. Time to dust off the picnic rug! There’s plenty more lunch inspiration in this issue. If you’re returning to work or have kids starting back at school, our vegie slices (p36) and gluten-free lunch ideas (p68) are fast and easy — and so tasty…

With 16 avocados per bottle, Grove Avocado Oil is a natural source of antioxidants and healthy fats. Grove’s extra-virgin avocado oil has a mild flavour and is safer for cooking at high temperatures than other oils, due to its very high ‘smoke point’. Write to Your Say and you could win three bottles of Grove Avocado Oil & a Maxwell & Williams ceramic salad bowl. Prize valued at $65.95. * Congratulations to Anita Tavendale of South Australia, this month’s Your Say winner, who has won a $70 Prana Chai gift. Have your say at healthyfood.com and click WIN, or send to Locked Bag 5555, St Leonards NSW 1590…

Not entirely sure what psoriasis is, what causes it, or whether you can ‘catch’ it? Here’s what you need to know. THREE COMMON SYMPTOMS Even though there are different types of psoriasis, the three most prevalent symptoms are scaling of the skin, itching and skin redness. THERE’S MORE THAN ONE VARIETY Nine out of 10 people who have psoriasis have ‘plaque psoriasis’, but there are at least six other types that can affect different parts of the body. IT’S NOT CONTAGIOUS The exact cause of psoriasis remains unknown, but experts agree there’s a genetic link. It develops in people who have an inherited tendency for their skin’s immune system to react abnormally to certain environmental ‘triggers’. IT’S NOT CURABLE True, but it can be controlled — and sometimes completely controlled…

1 STOCK UP ON SOME AIRTIGHT FOOD STORAGE CONTAINERS There’s a huge choice available, and selecting a few different types means you’ll always have something suitable to keep your foods fresh for longer. Use just one container per meal. Here’s a few of our faves... → 8-Piece 3-Compartment Meal Prep Containers, $8 from Kmart GOOD FOR Bento box-style meals, or keeping salad ingredients separate until you’re ready to assemble. This container is microwave, freezer and dishwasher safe. → Glasslock Classic Duo 1000ml Rectangle Container, $14.95 from glasslock.com.au GOOD FOR Reheating meals. These containers are made of tempered glass and are microwave safe, also keeping foods separate for maximum freshness. → Kitchen Pro Fresh Stackable Container Set of 3, $14.95 from Bunnings GOOD FOR Storing fresh prepped ingredients separately, ready to…

Spiced cherry smoothie bowl These healthy smoothies use the natural sweetness of fruit in place of added sugar Serves 1 Time to make 10 min Cost per serve $3.95 ✔gluten free 1 cup frozen cherries ¾ cup frozen strawberries 3 teaspoons ground linseeds (also called flaxseeds) 125ml reduced-fat natural yoghurt ½ teaspoon psyllium husks ¼ cup reduced-fat milk ½ teaspoon ground cinnamon ½ kiwifruit, peeled, sliced, to top Fresh & frozen berries, to top 1 tablespoon blanched almonds, chopped, to top 1 Blend cherries, strawberries, the linseeds, yoghurt, psyllium husks, milk and cinnamon in a blender until thick. 2 Place the contents in a serving bowl and top with kiwifruit, berries and almonds. PER SERVE 1631kJ/388cal Protein 16.0g Total Fat 13.3g Sat Fat 2.5g Carbs 41.6g Sugars 41.1g Fibre 10.7g…

Q Are there optimal times of day to eat, and how long should I leave between meals and snacks? A There isn’t a definitive answer to your question, as an eating time that suits one person may not suit another. However there’s good evidence that eating breakfast can make a positive contribution to your nutrients intake and may help with weight control, so never skip it. There isn’t a specific time that breakfast should be eaten, but try not to leave it too long after waking: your body has been fasting overnight, and not replenishing its energy stores can leave you feeling tired and hungry. Avoid eating dinner too close to bedtime, as a full stomach may disrupt your sleep. But between these meal times you need to decide what’s…

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 healthyfood.com Every recipe in Healthy Food Guide is healthy Our recipe writers work with qualified dietitians to develop all our meals.…

Time for coffee? The healthiest way to enjoy your coffee? After breakfast, according to UK scientists, otherwise the caffeine may disrupt your blood sugar control. British Journal of Nutrition, 2020 Pack in nut protein Nuts are full of muscle-building protein, with a palmful being a healthy serve. Check out their hero protein content! 8%  That’s how much you may reduce your risk of coronary heart disease if you eat a piece or two of chocolate (not the whole bar!) up to three times per week. European Journal of Preventative Cardiology, 2020 Fish YOU’RE FANTASTIC Eating omega-3 foods is strongly linked with reduced risk of coronary heart disease, a massive 40-study review has found. Fish – particularly fatty fish like salmon and sardines – is the best way to…

# 1 DRIZZLE ON EXTRA VIRGIN OLIVE OIL This oil provides a rich source of cancer-fighting polyphenols and high levels of antioxidants which can dampen inflammation and reduce heart disease risk. It stays stable when heated, so make it your main cooking oil as well as the basis for your salad dressings. #2 Eat cruciferous veg daily While all vegies deserve a mention here, the cruciferous family are stand-outs. Cruciferous veg include broccoli, Brussels sprouts, cabbage, cauliflower, kohlrabi, bok choy, radishes, rocket, watercress and turnips. Cruciferous veg can reduce your cancer risk while providing plenty of folate, vitamins C, E and K, and fibre. They’re also good sources of phytonutrients: plant-based compounds that can lower inflammation and further reduce cancer risk. A cup a day of any of these at…

Cheesy mushroom & eggplant pasta Serves 1 Cost per serve $6.50 Time to make 20 min ✔diabetes friendly ✔gluten free ✔vegetarian ¾ cup pulse pasta 1 shallot, sliced 1 garlic clove, finely chopped 150g mushrooms, sliced ½ medium eggplant, diced in 2cm cubes 2 cups baby spinach 2 tablespoons grated parmesan Fresh herbs, to garnish 1 Cook the pasta according to the packet instructions. Drain, saving ½ cup pasta water. 2 Meanwhile, make sauce. Spray a large pan with oil and set over |a medium-high heat. Add spring onion and the garlic and cook for 1 minute. Add mushrooms and cook, stirring, for 2 minutes, until browned. 3 Add eggplant to pan and spray again with a little oil. Cook, stirring occasionally, for 15–20 minutes, until the eggplant is very…

Lett-uce dine! We really are spoilt for choice for lettuce these days, so let’s mix it up a bit! And remember, while lettuce contains 96 per cent water, the darker green the leaf, the more nutrients! Take your pick Some the most readily available lettuce on the shelves are: ICEBERG Has a firm, green round head with crisp leaves BUTTERHEAD Soft and buttery, with loosely-packed leaves COS Crisp, elongated, with tightly packed leaves OAKLEAF (green or red) — soft, frilly oak-leaf-shaped leaves CORAL Frilly, green-reddish leaves which have a slightly bitter taste MIGNONETTE Loosely packed, soft green leaves with red trim ROCKET Intense green colour, strong peppery flavor All these lettuce are well suited to salads or sandwiches, with the iceberg and cos working best as a base for recipes…

Even if you’re a kid, it’s okay to consume sugar as part of a balanced diet full of fruit and vegies. But given that many children prefer packaged snacks to healthier options like fruit, they’re at risk of consuming a much higher daily intake of sugar than at any other stage in life. Tiny tummies Kids have little tummies that fill quickly. This limits how much they can eat at a meal, so more than adults they rely on snacks to help them reach their daily nutrient targets. Plus, some children who don’t eat all day at school because they’re ‘too busy’ arrive home ravenously hungry and in desperate need of a quick snack. This makes the quality of the snack that they eat very important. Confusing labels It’s certainly…

Lupins for Life Lupin flour Per 40g serve: 17.2g protein, 3.4g carbs, 11.8g fibre Pinarie Lupin Chips Per 100g serve (Sea Salt): 21.4g protein, 49.4g carbs, 15.1g fibre PB Co. Simply Low Carb Classic Cookie Mix Per 39g cookie: 8.9g protein, 2.8g carbs, 3.6g fibre The Lupin Co. Super Lupin Protein Power Bars Per 40g bar: 8.0g protein, 12.0g carbs, 6.4g fibre The Lupin Co. Super Lupin Crumbing Mix Per 40g serve: 14.4g protein, 3.7g carbs, 14g fibre Skinnybik Delicious Low Carb Bikkies Per 2 (Cocoa): 4.8g protein, 5.3g carbs, 5g fibre…

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…

Sharing healthy habits For her birthday I gave my daughter the November issue of HFG. She works mostly from home, spending a couple of days in the office in town, and could do with some new healthy recipe momentum. My son-in-law is a nurse, so he’s very busy — the quick 5pm Panic recipes, and the article on ‘10 Top Ways to Save Time in the Kitchen’ will certainly be of great help to them both! Hazel Mann, Bunbury WA Lazy days Your Lazy Summer Nights recipes from the January issue of HFG were just what I needed to help me through the coming months. I don’t enjoy cooking — and in summer I like it a lot less! These recipes are so fast and easy, I can throw them…

→ Table of Plenty’s new Veggie Roasters lets you boost vegies’ taste in roasts, rice dishes, casseroles, whatever – making you want to eat more so you can reach your recommended five serves a day! Available in Golden Moroccan and Classic Paprika flavours. Dan Winter, HFG Sub Editor → The Calm app for restful sleep has introduced celebrity names like Matthew McConaughey and Harry Styles, who lull you into a blissful sleep with meditations and stories. You can download the app from the Apple App store. Sign me up now! Stephanie Hilton, HFG Digital Content Creator…

A recent survey showed that when people lose weight their symptoms improve More than 1.5 million Australians experience psoriasis, a common skin condition that results in inflamed, thickened and scaly areas of skin. At least 80 per cent of people living with the condition try to hide it from others, often due to fear of being stigmatised. But, while the psychological effects of psoriasis are well recognised, it’s not the only complicating factor the skin disease brings. It affects the nails, and one in four people with psoriasis will develop arthritis. Research shows that having psoriasis also bumps up the odds of developing diabetes and heart disease. It’s partly because they’re diseases that share some of the same risk factors as these conditions, but also because psoriasis can result in…

Meal prepping may conjure up images of superfit celebrities, professional athletes or even Instagram ‘supermums’ with fridges and pantries perfectly organised and everything neatly labelled in Tupperware containers. But meal prep can be an easy way to take the stress out of meals and get dinner on the table fast. Plus, if you stick to your planned meals, you can avoid unhealthy foods or snacks and save money on takeaway — helping you tighten your belt in more ways than one! What is meal prepping? You can meal prep in a few different ways, but essentially it’s about being smart when organising your foods. Then, when you’re ready to eat, you don’t need to be chained to the stove or kitchen — you can get on…

Start the day right Lean Cuisine Potato Frittata with Hot Smoked Salmon is a good source of protein, omega-3 fats, and includes a serve of veg. Per 220g serve: 645kJ (154cal), 11.7g protein, 1.8g sat fat, 11.7g carbs, 3.5g sugars, 4.0g fibre, 517mg sodium Happy snacking Carman’s Almond, Super Seed & Vanilla Bliss Balls combine crunchy almonds, sunflower seeds and cocoa with juicy dates for natural sweetness. Per 20g serve: 312kJ (75cal), 1.6g protein, 0.4g sat fat, 8.2g sugars, 1.8g fibre Strictly nuts Great-tasting Plenty Peanut Butter is pure smooshed peanuts and nothing else. Available in both smooth and crunchy. Per 15g serve: 414kJ (99cal), 3.8g protein, 1.2g sat fat, 1.1g sugars, 1.0mg sodium Lunch rush Short on time? Try this Lean Cuisine Vegan Plant Protein Spiced Cauliflower, Lentils &…

‘Stay energised with this fuss-free, delicious menu!,Caroline Trickey, Dietitian MONDAY Breakfast • Bircher muesli ¹/ ³ cup rolled oats, 1 tsp ground linseeds, ½ cup milk, ½ apple, grated, & ½ cup frozen berries. Soak overnight. Top with 1 tbs yoghurt & 6 walnuts • 1 small skim latte (1657kJ/395cal total) Lunch • Hoummos, egg & feta salad sandwich 2 slices soy-lin bread, 2 tbs hoummos, 1 boiled egg, small cube feta & salad • 1 cup green tea (1926kJ/459cal total) Dinner • Japanese savoury pancake (p61) • 12 strawberries (1707kJ/406cal total) Snacks • 20 raw almonds • 1 x 170g tub reduced-fat plain yoghurt (1028kJ/245cal total) Daily total: 6300kJ (1510cal) TUESDAY Breakfast • Avo & tomato toast 2 slices multi-grain sourdough toast, topped with ½ small avocado, 1 medium…

BOOST YOUR KIDS’ BRAINPOWER Australian Government Department of Health and Aging. 2019. Active kids are healthy kids — Australian physical activity guidelines for 5-12 year olds. Available at health.gov.au Accessed Nov 2020. The Heart Foundation. 2015. Fish and omega-3: Questions and answers for health professionals. Available at www.prod.heartfoundation.org.au Accessed Nov 2020. Meyer BJ & Kolanu N. 2011. Australian children are not consuming enough long-chain omega-3 polyunsaturated fatty acids for optimal health. Nutr. 27(11-12): 1136-40. Rampersans G et al. 2005. Breakfast habits, nutritional status, body weight and academic performance in children and adolescents. Jrnl Am Diet Assoc. 105(5): 743-760. Vaisman et al. 1996. Effect of breakfast timing on the cognitive functions of elementary school students. Arc Ped Adol Med. 150: 1089–1092. ARE SUPERFOODS REAL? Carlsen, M & Halvorsen, B et al.…