Innholdsfortegnelse for March 2022 i Healthy Food Guide

How many do you do? Vegetables that is. Well, not just vegies, but how many different plant foods do you eat each and every week? You might have noticed the latest trend of plant-based eating. From frozen meals to fast food burgers, it seems meat is out and veg is in. But with all that buzz comes plenty of confusion. What does ‘plant-based’ even mean? This month, we get to the bottom of meat-free myths and misconceptions (p16) and share new ways to add more veg to your day that will excite even the biggest meat enthusiasts (from p38). Plus, you’ll find tasty work lunches to enjoy at home or in the office (p64), and perfectly portioned chocolate treats (p74). Yum! For most of us, the summer holidays feel like…

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. 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’. 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. 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…

Rewind a few decades and the idea of schools adopting policies designed to minimise students’ exposure to food allergens, such as peanuts, was unheard of. Today, it’s pretty standard. Once you understand how common food allergies are in Australia in 2022, it’s also not surprising. While food allergies are estimated to affect up to two per cent of adults in Australia, between four and eight per cent of children under the age of five have one, and one in 10 babies will develop a food allergy before they turn one. If those numbers seem higher than they used to be, then you’re right — they are. According to the Australasian Society of Clinical Immunology and Allergy (ASCIA), food allergies have increased significantly in recent years. What’s driving up numbers? Maria…

Feeling a little stress is okay, but it shouldn’t be a permanent state of mind How many times a day do feel stressed? It might be when you’re stuck in a traffic jam or trying to meet work deadlines while juggling family commitments — not to mention the ongoing challenges of a global pandemic. Even watching the news can trigger a stress response. A little stress is okay, but it shouldn’t be a permanent state of mind. If getting stressed has become a daily event, this ‘fight or flight’ response could be jeopardising your health. “Stress can lead to lowered immunity, increased risk of heart attack and stroke, digestive upset and weight gain via elevated appetite and blood glucose,” explains Dr Deborah Hodgson, Director of the Laboratory of Neuroimmunology at…

Want to reduce stress and tension? Then keep your consumption of the following foods to a minimum: LOLLIES The high sugar content of these ramps up stress by increasing blood glucose, insulin and hormones like adrenaline and cortisol. They can also cause weight gain and increased anxiety. ALCOHOL Kicking back with a wine or beer may push your ‘relax’ button, but alcohol also triggers the release of the stress hormone adrenaline. COFFEE That jittery feeling you get after drinking too many coffees is because caffeine makes your body pump out adrenaline and cortisol. SALTY CHIPS High salt intake increases blood pressure, and your body responds to this by releasing stress hormones. TAKEAWAYS Typically made using processed and fried foods, these meals are high in fats and sugars, causing low-grade inflammation.…

cook fresh Pumpkin, roasted capsicum & spinach damper EAT WARM OR COLD! Serves 8 (as a side) Prep time 20 mins Cook time 30 mins Cost per serve $0.65 ✔vegetarian 200g peeled pumpkin, cut into 2cm pieces 1 cup wholemeal self-raising flour 1 cup self-raising flour 1½ tablespoons reduced-fat olive oil spread 1 egg 2 tablespoons reduced-fat milk 2 tablespoons chopped fresh basil leaves 75g oil-free, store-bought roasted capsicum, roughly chopped 40g baby spinach leaves, finely chopped 1 Preheat oven to 170°C. Lightly spray a large baking tray with oil. 2 Place pumpkin in a metal colander and steam over a saucepan of simmering water for 5 minutes or until tender. Drain. Transfer to a bowl and mash with a fork until smooth. Set aside to cool. 3 Meanwhile, sift…

Deli meats are a sandwich staple for school and work lunches. But while they tick the convenience box, they don’t necessarily meet the good-for-you criteria. If luncheon meats such as ham, bacon and salami are popular in your household, here’s what you should consider. A healthier cold cut If you want to choose a healthier deli meat, keep your eye on the following two criteria: SODIUM CONTENT Regularly going overboard on sodium can increase blood pressure, which is bad for heart health, so it’s wise to cut back where you can. Deli meats are notoriously high in sodium, but ones that contain less than 750mg per 100g are best. For context, 2000mg of sodium is the recommended maximum daily intake for adults. SATURATED FAT CONTENT Again, with heart health in…

Australians consume almost double the recommended daily maximum amount of salt, and the sauces you toss through Asian-inspired meals could be a big contributor. This is a real worry because eating too much salt can raise your blood pressure, which increases your risk of heart disease. Before popping a bottle, jar or pouch of Asian-style sauce into your shopping trolley, here’s what you should consider. Label lingo Asian-style store-bought sauces are notoriously high in sodium, with some having more than the daily recommended maximum intake of 2000mg in a single serve. Lower-sodium, pre-made sauces do exist on supermarket shelves, so it’s important to analyse the nutrition information on packaging before choosing and buying. For recipe bases, your target is a product that has less than 500mg sodium per 100g. For…

Mindful motion After recently being diagnosed with arthritis at 40, I’ve been unable to keep up with my regular exercise because of aches and pains. After reading about the benefits of tai chi in your January issue, I’ve started taking classes and they have been amazing — not only for my physical health but my mental health, too. Thank you HFG! Kelly Bailey, WA True to life I like reading about real people all over Australia, Tasmania and New Zealand, so really enjoyed your ‘Real people, real results’ article (December 2021). I took something positive away from both Edwina and Alice’s stories. Liz Dowhaluk, NSW Sharing the love I have loved reading your magazine for more than six years now. I plan all my weekly meals based on HFG recipes…

BETTER BALANCE A new balance-training app is reducing the rate of falls in older Australians living independently by more than 20 per cent. ‘Standing Tall’ offers 6000 increasingly challenging home-based exercises for those over the age of 70, and is currently the only e-health program for preventing falls. Visit standingtall.org.au to find out more. BMJ 56 .8 % The percentage of Australians who spent their leisure time stuck at home in lockdown reading magazines. Not surprisingly, the most popular topics were food and entertainment! Roy Morgan FUN FOOD FACT The pineapple plant takes about three years to grow to maturity, and produces only one fruit in its lifetime. Heart recovery THE LONG-TERM SURVIVAL RATE OF ANTIPODEANS WHO’VE HAD A HEART ATTACK IS AMONG THE BEST IN THE WORLD,…

The Australian Food Standards Code requires the nine foods (see box p26) that cause the majority of allergic reactions to be declared on a food’s label if they’re present, even in tiny amounts. But if you’re living with a food allergy, what does ‘contains traces of’ or ‘may contain traces of’ mean for you? Official advice suggests avoiding foods that say ‘contains traces of’ the food you’re allergic to, but ‘may contain traces of’ is a little less clear. For starters, it’s a voluntary inclusion, which not only means food producers don’t have strict guidelines around when to use it (or not), it also means foods free of this claim aren’t necessarily any safer. While the risk of experiencing a significant allergic reaction purely from contamination during food processing is…

→ Brain Chronic stress rewires your brain, causing higher stress reactions to smaller triggers. This adversely affects your memory, judgment, reasoning ability and the way you feel. → Immunity Stress lowers your immunity and reduces natural killer cells, compromising your ability to fight off colds and flu. Longterm stress may also lead to diseases such as cancer. → Waistline Excess amounts of cortisol, the primary stress hormone, encourages storage of visceral belly fat, which drains to the liver, heart and other organs. → Heart Stress-induced adrenaline and the hormone noradrenaline increase heart rate and blood pressure. More extreme or long-term stress responses can damage heart muscles and cause irregular heart rhythms. → Gut & bowel Stress slows digestion. It can increase muscle spasms in the colon, causing pain, bloating and…

Keep your cool! Comprising 95 per cent water, refreshing, crunchy cucumbers are a hydration hero, especially in summer. They provide vitamin C to support a healthy immune system and a small amount of potassium for good muscle function. With just 130kJ (31cal) per cucumber, they’re a light and easy way to bulk up salads and snack plates. Here are three of the most common varieties: QUKES These baby cucumbers are the smallest of the bunch and have a sweeter flavour and softer, more delicate skin. Perfect for school lunchboxes. LEBANESE Averaging 10 to 20 centimetres in length, these have a mild flavour and juicy mouthfeel. Their skin is smooth and darker than other cucumber varieties. CONTINENTAL Also known as telegraph cucumbers, continental cucumbers can be up 40cm in length. They…

The latest research links the consumption of processed meats, such as ham, bacon and salami, to an increased risk of bowel cancer. To cut back on cold cuts, try these healthier alternatives: → Swap ham in a sandwich for egg and lettuce → Swap a bacon and egg burger for a cheesy vegetable omelette → Swap prosciutto on a cheese board for a small bowl of olives → Swap salami on your pizza for mushrooms and prawns → Swap sliced deli chicken in a wrap for shredded barbecued chicken → Swap sliced deli turkey for a spoonful of ricotta → Swap rare roast beef in a salad for lean beef stir-fry strips.…

Write to us at ‘Your say’ and you could win a 30.5cm Shun Classic Hollow Ground Brisket Knife, valued at $349.95! Handcrafted in Japan from high-grade stainless steel, use it to carve clean slices of roast meat at family feasts and barbecues. The hollow grinds on the long, non-serrated blade allow for carving in a single pass, while the rounded tip ensures safety. Visit shunaustralia.com.au for further information. * Congratulations to Tanya Horsfield, this month’s Your say winner, who wins a Mod Cold Press Juicer valued at $499. Have your say at healthyfood.com and click WIN, or write to us at Locked Bag 5555, St Leonards NSW 1590…

Plant power! It’s hard to believe that just one generation ago, ‘meat and two veg’ was considered the hallmark of a good Aussie meal. These days, 74 per cent of us are trying to eat less meat to improve our health — and for good reason. A Mediterranean-style diet, full of fresh vegetables, fruits, legumes, grains, nuts and seeds, helps to reduce the risk of heart disease, diabetes, cancer, stroke and obesity. Plus, eating 30 different types of plants a week boosts diversity of gut bacteria, improving digestion, immunity and mood. Now there’s plenty of reasons to veg out! Looking for meat-free meal inspo? Check out our tasty recipes on p44.…

Rolled oats A great source of quality carbohydrates to provide long-lasting energy. Nut butters These provide healthy fats, protein and a range of vitamins and minerals. Canned legumes (chickpeas, kidney beans, lentils) A convenient protein option to throw into salads or curries. Nuts A winning combo of healthy fats, muscle-building protein and good gut fibre. Tofu A versatile plant protein you can use in a variety of sweet and savoury dishes. Wholegrain bread A rich source of low-GI carbs. If you pick a loaf with added seeds, such as soy-linseed, you’ll boost your intake of healthy omega-3 fats, too. Soy milk A good replacement for cow’s milk if fortified with calcium.…

Natalie Parletta, nutritionist and former Senior Research Fellow in Nutrition and Dietetics at the University of South Australia, recommends eating more of the following foods to help beat stress: Foods that soothe stress Certain foods can correct stress-triggered body imbalances while helping you to stress less. “Research shows that people who eat a diet rich in fresh fruit and vegetables, whole grains and lean protein are less depressed and less anxious than those eating a diet high in processed foods,” says Professor Felice Jacka, Director of the Food and Mood Research Unit at Deakin University. Almonds Almond nuts are a good source of the mineral magnesium, a natural muscle relaxant. Low magnesium levels have been linked to higher anxiety levels. Broccoli People who eat three to four serves of vegetables,…

Sweet potato & chicken patties Makes 15 Prep time 15 mins Cook time 20 mins Cost per patty $1.10 500g chicken breast mince 200g cooked sweet potatoes, mashed 1 red onion, finely chopped 2 garlic cloves, finely grated 2 tablespoons chopped fresh flat-leaf parsley leaves, plus extra to serve 2 tablespoons chopped fresh basil leaves 1 egg 100g panko breadcrumbs 20g grated parmesan 2 teaspoons olive oil 2 tablespoons light sweet chilli sauce 1 Place mince, sweet potato, onion, garlic, fresh herbs, egg, breadcrumbs and parmesan in a large bowl. Season with salt and freshly ground black pepper, then mix well to combine. Using an ice-cream scoop, shape mixture into 15 patties. 2 Heat half the oil in a large non-stick frying pan over medium heat. Cook half of the…

Fruit & honey popcorn cups Makes 15 Prep time 10 mins plus 1 hr chilling Cook time 5 mins Cost per cup $0.60 ✔gluten free ✔vegetarian 55g reduced-fat oil spread ¹/³ cup honey 1 teaspoon vanilla essence 5 cups air-popped popcorn 40g gluten-free rice puffs cereal (see Cook’s tip p77) 3 medjool dates, pitted, chopped 2 tablespoons 50% less sugar dried cranberries 1 tablespoon pepitas 1 teaspoon ground cinnamon 1 teaspoon sea salt flakes 30g dark chocolate melts 1 Line 15 holes of two 12-hole, ¹/³-cup capacity muffin trays with paper cases. 2 Place spread, honey and vanilla in a small saucepan over low heat and cook, stirring, for 2 minutes or until melted. Bring to the boil, then immediately remove pan from heat. 3 Place popcorn, rice puffs, dates,…

Squeeze the day Take sandwiches, wraps and salads from bland to brilliant with Fresh Fodder Chilli, Lime & Yoghurt Squeeze Bottle. Per 50g serve: 220kJ (53cal), 3g protein, 3.5g fat, 2.2g sat fat, 2.5g carbs, 1.9g sugars, 180mg sodium Munch on muesli Arnold’s Farm Clusters Vanilla Almond contain wholegrain oats for long-lasting energy, plus nuts and seeds for heart-healthy fats. Per 45g serve: 819kJ (196cal), 5.5g protein, 6.7g fat, 0.8g sat fat, 26.6g carbs, 4.8g sugars, 3.5g fibre, 34mg sodium Gluten-free swap For an easy work lunch, top Woolworths Free From Gluten Tomato & Herb Crispbread with cheese or hoummos and veg. Per 2 crispbreads: 218kJ (52cal), 1.2g protein, <1g fat, <1g sat fat, 10.4g carbs, <1g sugars, <1g fibre, 59mg sodium Cash in your chips With a cauliflower content…

Chris’ Foods Hommus Per 20g serve (1 tablespoon) Chris’ Foods Tzatziki Per 20g serve (1 tablespoon) KILOJOULES HOUMMOS 232kJ (56cal) TZATZIKI 79kJ (19cal) SATURATED FAT HOUMMOS 0.5g TZATZIKI 0.4g MUSCLE-BUILDING PROTEIN HOUMMOS 1.5g TZATZIKI 0.9g GUT-LOVING FIBRE HOUMMOS 1.3g TZATZIKI <0.1g SODIUM HOUMMOS 77mg TZATZIKI 67mg HOUMMOS is... → higher in kilojoules → higher in protein → higher in fibre → similar in sat fat → similar in sodium The bottom line Hoummos and tzatziki are on par in terms of sodium and saturated fat, but the former has more protein and fibre – a hunger-busting duo. Hoummos is also made with health-giving chickpeas, which counts towards your daily veg intake. Tzatziki is still a healthy choice, though, with the extra bonus of bone-strengthening calcium.…

Each day’s meal plan gives you… • About 8700kJ (about 2000cal) for weight maintenance • More than 50g fibre for a happy, healthy digestive system • 100% of your daily calcium needs for strong teeth and bones • 100% of your daily vitamin C needs to help support a strong immune system • A variety of fruit & veg for a boost of disease-fighting antioxidants MONDAY Breakfast • Nutty cereal 3 Weet-Bix, 1 cup milk, ½ cup frozen blueberries & 2 tbs macadamias • 1 regular latte (2600kJ/620cal) Lunch • Avo toast 2 slices wholegrain toast with ½ avocado, 2 slices cheddar & 1 tomato • 1 apple (2500kJ/600cal) Dinner • Baked cauliflower & chickpea curry (p53) (1500kJ/360cal) Snacks • 4 wholegrain crispbreads with 1 tbs hoummos & 1 carrot…

VEG OUT! YOUR PLANT-BASED QUESTIONS ANSWERED, p16 Animals Australia. 2019. Surge in Aussies eating vegetarian continues. Available at www.animalsaustralia.orgAccessed January 2022. Australian Bureau of Statistics (ABS). 2015. Australian Health Survey: Usual nutrient intakes, 2011–12. IRON. Available at www.abs.gov.au Accessed January 2022. Baker Heart & Diabetes Institute. 2017. Omega-3 fatty acids. Available at www.baker.edu.au Accessed January 2022. Food & Beverage Industry News. 2021. Australians are focusing on health with 80 per cent trying meat-free meals. Available at www.foodmag.com.au Accessed January 2022. Rossi, M. 2021. Eat More, Live Well. Penguin Random House UK. WHY ARE FOOD ALLERGIES ON THE RISE? p22 Allergy & Anaphylaxis Australia. 2015. Aussies dangerously complacent about food allergy: new research. Available at www.allergyfacts.org.auAccessed January 2022. Allergy & Anaphylaxis Australia. 2019. Food allergy. Available at www.allergyfacts.org.au Accessed January 2022.…