Innholdsfortegnelse for August 2021 i Healthy Food Guide

How quickly a year goes by! This issue marks 12 months since I joined the HFG team, and it will also be my last as Editor before we welcome back Brooke Delfino from adding to her little family. I want to give a big thanks to all of our expert contributors — the dietitians, scientists and medical specialists — who help us deliver science-backed information to you every month and make it easier to live a healthy life. After all, the more we know, the more empowered we are to make better decisions. This is what we live for at Healthy Food Guide, and I hope that when you flick through this issue you feel inspired by what you read. If you need ideas to boost your fruit and veg…

The Vegetarian Cookbook For Kids by Jamaica Stevens (RRP $34.95, Callisto Media) Aimed at kids aged eight and upwards, this book has lovely step-by-step instructions to help develop skills and build confidence in the kitchen so kids can cook with minimal adult supervision. A great gift idea, irrespective of being vegetarian. The Proof Is In The Plants by Simon Hill (RRP $32.99, Penguin Australia) Physiotherapist Simon Hill deciphers the science to explain how a plant-based diet can not only protect the planet, but also reduce your risk of heart attack, stroke, type 2 diabetes, cancer and dementia. Also included are practical tips for adopting a healthy, plant-based diet. For these books and more, visit our healthy reads page by scanning the QR code below.…

There’s no single cause for heart disease, but there are risk factors that increase your chance of developing it. If you check off three or more of the following risk factors, it’s time to talk to your GP. → A family member has experienced heart disease, stroke, high blood pressure, high cholesterol or diabetes, or is overweight or obese. → You’ve been through menopause. → You’re overweight. → You have type 2 diabetes or impaired glucose tolerance. → You have high blood pressure. → You have high cholesterol levels. → You eat many foods high in saturated fat. → You add salt to your food. → You’re a smoker. → You exercise for less than 30 minutes a day. → You often feel stressed, depressed or socially isolated.…

Joanna Baker is a mum, dietitian and registered nurse who loves food. She is passionate about taking the very latest in nutrition science and turning it into practical strategies that make food easy and enjoyable for the whole family. Your child has announced that he or she is now a vegetarian. Now what? Preteens and teens often voice their independence through the foods they choose to eat, and giving up meat for ethical, environmental or health reasons, or because their friends are, is not uncommon. In fact, vegetarian eating in all age groups is on the rise, with many Australians eating meat-free meals in varying degrees — from once or twice a week to going completely vegetarian. The benefits of going meat-free Eating a varied, colourful and balanced vegetarian diet…

TIP #1 Include a plant-based protein in all meals and snacks. Think nuts, seeds, legumes, tofu, tempeh, Quorn (or another textured vegetable protein), seitan, milk, yoghurt and cheese. If some of these ingredients are new to you, invest in a good vegetarian cookbook or cooking classes to learn how to use them. TIP #2 Make vegetables the star of your dish and serve meat on the side for non-vegetarian family members. TIP #3 Meals like burgers, tacos and baked potatoes, where family members can mix and match ingredients from the table to assemble their own servings, are great options. TIP #4 Add nuts, seeds or canned beans to salads and stir-fries. TIP #5 Include plenty of colourful vegies in meals to make them more appetising. TIP #6 Include eggs in…

FRANCE 25 mins MONDAY Savoury French toast with roast tomatoes Serves 4 Cost per serve $3.60 ✔diabetes friendly ✔vegetarian 275g truss cherry tomatoes 1 tablespoon avocado oil 3 eggs ²/ ³ cup reduced-fat milk 8 thick slices light rye bread 160g baby rocket ½ cup fresh basil leaves 1 small ripe avocado, diced 1 tablespoon balsamic vinegar 1 Preheat oven to 180°C. Line 2 baking trays with baking paper. Place tomatoes on one tray, drizzle with one teaspoon avocado oil, then roast for 10 minutes or until skins start to split. 2 Meanwhile, place eggs and milk in a mixing bowl, whisking to combine. Heat one teaspoon avocado oil in a non-stick frying pan over medium heat. 3 Working with one slice at a time, dip half the bread slices…

When preparing a healthy, balanced meal, it’s important to consider your portions sizes to ensure you achieve the right mix of nutrients. To take the guesswork out of it, we recommend following the ‘healthy plate model’. The premise of this model is that a quarter of your plate is filled with high-fibre, low-GI carbs, another quarter is made up of lean protein, and the remaining half is a mix of colourful vegetables. Healthy fats are vital for good health, so aim to include one tablespoon (20g) of heart-friendly fats, such as extra-virgin olive oil, nuts, seeds or avocado into meals. And, of course, add plenty of salt-free flavour by using fresh and dried herbs and spices. Portion sizing can take some work and practice to get right, but it’s important…

Spicy stuffed eggplant Serves 1 Prep time 10 mins Cook time 30 mins Cost per serve $4.80 ✔diabetes friendly ✔vegetarian ¼ cup couscous 1 small eggplant, halved 1 teaspoon harissa spice mix 1 teaspoon crushed garlic 1 shallot, finely chopped 3 dried apricot halves, chopped ½ teaspoon ground coriander 1 x 125g can chickpeas, rinsed, drained 1 tablespoon chopped walnuts 3 tablespoons chopped fresh mint 1 tablespoon olive oil 2 tablespoons lemon juice 2 tablespoons grated Edam 2 tablespoons plain yoghurt, to serve Mixed salad leaves, to serve Lemon wedges, to serve 1 Preheat oven to 190°C. Cook couscous according to packet instructions. Fluff up with a fork. Set aside. 2 Meanwhile, scoop out flesh from eggplant halves, leaving a 1cm-thick layer inside eggplant skins. Dice eggplant flesh. Lightly spray…

Popeye’s favourite Spinach is full of nutrients like vitamin C for strong immunity, potassium for good muscle function and fibre for a healthy gut. With plenty of varieties available all year round, here are some of the most popular: BABY SPINACH LEAVES Sweet and tender, add this variety to salads or pasta at the end of cooking. It has more than double the amount of beta-carotene, an antioxidant vital for eye health, than other varieties. ENGLISH SPINACH This variety has 70 per cent more energising iron than baby or water spinach. Enjoy it lightly pan-fried with garlic, olive oil and lemon juice as a side for chicken or fish, or add it to a frittata before cooking. CHINESE WATER SPINACH Also known as kang kong, this is popular in Asian…

Each day’s menu gives you… • About 8700kJ (about 2000cal) for weight maintenance • Less than 2900mg sodium to keep blood pressure at bay • Plenty of healthy fats to support a healthy heart • Over 36g of fibre to keep you feeling satisfied • 2 to 3 healthy snacks you can eat on the go MONDAY Breakfast • Cherry tomato omelette made with 1 tsp olive oil, 2 eggs & 10 cherry tomatoes, with 2 slices wholegrain toast topped with ¼ avocado & 20g feta (2200kJ/530cal) Lunch • Tuna rice cakes 6 rice cakes topped with 2 tbs hoummos & 1 x 95g can tuna in oil (drained), with 1 cup raw vegies • 1 cup pineapple (2100kJ/500cal) Dinner • Silverbeet & sweet potato frittata (p46) & 1 wholemeal…

I’m trying to cut back on alcohol for health reasons, but struggle to give up my nightly tipple and navigate social situations without a drink. Do you have any tips? Sue, via email Q & A It’s excellent that you’re taking steps to reduce your alcohol intake. To give up your nightly tipple, try replacing it with something you enjoy equally. For some, this might be a herbal tea, kombucha or even an alcohol-free wine. The enjoyment of a nightly tipple is often in the action of winding down, so I’d suggest making the alcohol-free substitute in the same glass, so it feels the same. As for social situations, take a similar approach. You would never want to miss out on living your life because you’ve reduced your alcohol intake,…

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 they’re always accurate with up-to-date information. A full list of references is also available on request. Every recipe in Healthy Food Guide is healthy Our recipe writers work with qualified dietitians to develop all our meals. A nutritional…

I have a pile of HFG magazines at home and look at them longingly, but don’t always get to make the recipes I’ve earmarked due to lack of time. As a full-time worker and mum, this is my life, unfortunately! But I was overjoyed to see the ‘Beneficial trolley buys’ in the June issue. I have already purchased the recommended items and can report that my lunch today was a hit! On a bed of microwavable rice and quinoa, I added some chickpeas and tuna in springwater, then finished with some crumbled, reduced-fat feta on top. It was so tasty, quick and easy – and budget-friendly, too. Thanks HFG – you’ve certainly won your place in my trolley every month! Chris Soklaridis, NSW…

→ Lacto-ovo vegetarians eat dairy and eggs, but no meat, chicken or fish. → Lacto-vegetarians eat dairy but no meat, chicken, fish or eggs. → Ovo-vegetarians eat eggs, but no meat, chicken, fish or dairy. → Vegans exclude all animal products from their diet, eating no meat, chicken, fish, eggs, dairy and often no honey as well. → Pescatarians eat fish, but no meat or chicken. → Flexitarians eat a mostly plant-based diet, but also have the occasional meat-based meal.…

Sweet tofu noodle salad Serves 4 Prep time 15 mins Cook time 15 mins Cost per serve $2.60 ✔dairy free ✔vegetarian 4 tablespoons sweet chilli sauce 500g firm tofu, sliced ½ cup panko breadcrumbs 400g wholegrain noodles 1 tablespoon peanut oil 1 bunch broccolini, cut into quarters lengthways 1 large red capsicum, thinly sliced 1 bunch bok choy 1 cup (160g) shredded red cabbage Dressing 2½ tablespoons salt-reduced soy sauce 1 tablespoon honey, lightly warmed 1 tablespoon rice wine vinegar 1 tablespoon sesame seeds ½ teaspoon sesame oil 1 teaspoon mirin 1 teaspoon brown sugar 1 Preheat oven to 180°C. Line a baking tray with baking paper. 2 Place chilli sauce in a bowl. Add tofu, gently tossing to coat. Place breadcrumbs in another bowl. Add tofu, gently tossing to…

Liquid gold Incorporate native Australian ingredients into your cooking with Kakadu Plum Co Cold Pressed Extra Virgin Olive Oil Infused With Lemon Myrtle. Per 15ml: 511kJ (122cal), 13.8g fat, 2.4g sat fat Oaty goodness With vitamin B12 to support the nervous system, plus calcium and vitamin D for strong bones, So Good Oat Milk No Added Sugar is ideal for vegan diets. Per 250ml: 451kJ (108cal), 2.1g protein, 3.7g fat, 0.5g sat fat, 16g carbs, 5.6g sugars, 108mg sodium The slice is right Woolworths Thin Crust High Protein Pizza Bases have more fibre and 50 per cent less carbs than usual pizza bases. Per 100g serve: 1130kJ (270cal), 14.9g protein, 9.2g fat, 2.1g sat fat, 22.5g carbs, 3.1g sugars, 19.6g fibre, 259mg sodium Avo good day! The new GreenSkin GMax…

Know your nutrients → Probiotics are good bacteria for your gut. They go hand in hand with prebiotics, which feed probiotics. → B-group vitamins help your body use energy from food. → Iron carries oxygen around your body and plays a key role in supporting your immunity. → Calcium and vitamin D work together to keep bones strong and healthy. → Protein builds up lean muscle mass and keeps you feeling satisfied for longer. → Fibre is essential for a healthy gut and also helps to keep hunger pangs at bay. → Omega-3 fats are a special type of healthy fat that are beneficial for your brain. Probiotics encourage good gut health + PROBIOTICS 1 The Collective Dairy Natural Kefir Pourable Probiotic Yoghurt Per 175g serve: 390kJ (93cal), 6.8g…

VEG OUT! HOW TO GET YOUR FIVE & TWO A DAY, P16 Australian Bureau of Statistics. 2015. National health survey: first results, 2014–15. Available at www.abs.gov.au Accessed May 2021. Australian Bureau of Statistics. 2020. Australians not buying enough fruit or vegetables. Available at www.abs.gov.auAccessed May 2021. Better Health Channel. 2011. Fruit and vegetables. Available at www.betterhealth.vic.gov.auAccessed May 2021. CSIRO. 2017. Report warns Australian diets lacking in fruit and veg. Available at www.csiro.au Accessed May 2021. Dietitians Australia. 2021. Healthy Eating. Available at www.dietitiansaustralia.org.auAccessed May 2021. Nutrition Australia. 2021. Try for 5. Available at www.tryfor5.org.au Accessed May 2021. 10 STEPS TO A HEALTHIER HEART, P25 Better Health Channel. 2018. Smoking and heart disease. Available at www.betterhealth.vic.gov.au Accessed May 2021. Daghlas et al. 2019. Sleep duration and myocardial infarction. J Am Coll…

No more diets I really liked your article ‘Ditch diets forever’ in the July issue of HFG because it rang so true for me. When I go on a diet I always end up regaining the weight I lose. It feels like punishment and a never-ending goal! I found the six steps in the article really helpful for being healthy without dieting or going to extremes. Great work HFG. I’d like to see more stories like this. Sansun Ratnayake, VIC Whilesomeof absorbicepsinouryouthforaestheticreasons musclemassactuallyplaysamuchmoreimportant , have isbecomingjustasimportant ), . 16 healthyfood.com Small but mighty I’m writing to let you know how much I love the small size of HFG – it makes it so easy to hold and flick through. The story ‘How to stay strong at any age’ in the…

Fruit stars If you want to reduce your risk of developing type 2 diabetes, eating more whole fruits could be the answer. A new Australian study has found that people who ate two or more serves of whole fruit a day reduced their risk of type 2 diabetes by 36 per cent. Compared to those who ate only half a serve daily, the former did not have to produce high levels of insulin to regulate blood sugar. High insulin is linked not only to diabetes, but also to heart disease, high blood pressure and obesity. An apple, banana, pear or orange; two plums, two kiwifruit or two apricots; or one cup of fresh berries make up one serve of whole fruit, so aim to eat more of these every…

It’s time for a little heart to heart. Chances are, you or someone you love has been affected by heart disease. It’s the leading cause of death in Australia and New Zealand, yet many of the risk factors are lifestyle-related, so largely preventable. They’re the result of everyday choices you make about what to eat, how much to exercise and whether to smoke. Due to busy lives, most of these decisions are made without much conscious thought. Yet, over time, making unhealthy choices each and every day is what leads to conditions such as high blood pressure, high cholesterol and being overweight. The good news is that making small changes can lead to life-changing results for your health — and you can start today. High blood pressure & high cholesterol…

Get more shut-eye We all feel better after a good night’s sleep. It’s essential for your body to recuperate, and without sufficient sleep, you could be putting your heart at risk. Sleep deprivation heightens the risk of heart attack, with one study finding that people who sleep less than six hours per night had a 20 per cent higher chance of having a heart attack. Lack of sleep can also trigger overeating and boost your desire for high-fat, high-sugar foods. Up your steps Walking is perhaps the simplest form of exercise you can do. It can also be the key to losing weight, lowering blood pressure and cholesterol levels, and reducing your risk of heart disease. Plus, it doesn’t cost a cent! Walking for two and a half hours a…

A dollop of sauce can transform a bland meal into something more exciting. These days, as well as the usual tomato and barbecue sauces on supermarket shelves, you’ll find everything from burger and chilli sauces to tartare and aioli on offer. While they’re pantry powerhouses in terms of flavour, they don’t always have the best nutrition profile, as many are laden with sugar. Sugar sleuth Let’s set the record straight: not all sugars are bad for you. The natural sugar in fruit and dairy comes packaged with many of the micronutrients your body needs for good health, such as vitamin C for immunity and fibre for a healthy gut. These sugars are nothing to worry about in the context of a balanced diet. What’s more concerning are added sugars. When…