Innholdsfortegnelse for October 2022 i Healthy Food Guide

Spring is so full of promise. New buds bursting, fruit trees blossoming, birds busily partnering up and perfecting their nests. And I am eagerly awaiting the new season’s produce so I can dust off my favourite light and fresh recipes and file my warming comfort food repertoire away for next year. There’s nothing quite like biting into that first asparagus spear after the months of brassicas, pumpkin and root veg that faithfully saw us through winter. And the first of the strawberries are, without fail, a juicy burst of pure joy. Eating with the seasons is the most delicious and cost effective way to hit your 5-plus-a-day. If I had to distil one piece of advice from all the studies and stories that come across my desk, it would be…

58% The percentage of Aussie children who develop tooth decay in their adult teeth by the age of 14, according to oral care brand Grin Natural. Tooth decay is entirely preventable, so make sure you encourage healthy oral hygiene habits and regular dental visits for your kids from an early age. WORLD MENOPAUSE DAY 18 October Hormonal changes can be challenging for women during menopause, which occurs at the average age of 51. Help raise awareness for support options to improve wellbeing and encourage women to stay in the workforce. This year’s theme is mood and cognition. Visit menomartha.com/health-topic/world-menopause-day-2022 for details. ZINC TO THE RESCUE WINTER SNIFFLES LINGERING? A REVIEW OF SCIENTIFIC STUDIES HAS LINKED ZINC TO SHORTENING (AND PREVENTING) SYMPTOMS OF VIRAL RESPIRATORY TRACT INFECTIONS, INCLUDING FLU AND COMMON…

Ricotta pancakes with berries & lemon honey sauce Serves 4 (makes 8) Prep 15 mins Cook 20 mins Basic batter 1 cup plain flour½ cup wholemeal flour1 teaspoon baking powder1 tablespoon sugar3 eggs1 cup reduced-fat milk½ cup low-fat ricotta (or cottage cheese) Berries & lemon honey sauce 1 cup sliced strawberriesZest and juice of one small lemon, 1 teaspoon zest reserved, to garnish1 tablespoon honey, to serve4 tablespoons reduced-fatGreek yoghurt, to serve1 cup fresh blueberries, to serve3 tablespoons natural muesli with macadamia & cranberry (optional), to serve 1 Lightly spray a large, heavy-based non-stick frying pan with olive oil and preheat over medium heat. 2 To make batter, place dry ingredients in a large bowl, mixing to combine. In a separate bowl, whisk eggs until light and fluffy. Add milk…

Spicy pork & quinoa lettuce cups Serves 4 Prep 15 mins Cook 20 mins ✔ gluten free ✔ dairy free ✔ diabetes friendly 1 cup quinoa, rinsed, drained1 tablespoon olive oil500g lean pork mince1 long fresh red chilli, deseeded, finely chopped2 garlic cloves, crushed1 stick lemongrass, white part only, finely chopped2 bunches broccolini, cut into 4cm lengths1 large carrot, grated1 red capsicum, diced160g bean sprouts2 tablespoons gluten-free hoisin sauce8 large lettuce leaves, to serve 1 Place quinoa and 1 cup water in a saucepan over high heat and bring to boil. Reduce heat to low, cover and simmer for 12–15 minutes or until just tender. 2 Meanwhile, heat half the oil in a wok or large frying pan over high heat. Add mince and cook, stirring, for 2–3 minutes or…

Berrylicious Blueberries may be small, but they’re big on nutrition. Here are five great health reasons to add them to your shopping basket this spring season. GUT GOODNESS Offering 4.4g fibre per punnet, blueberries are a smart choice if you want a healthy gut. AMAZING ANTIOXIDANTS Blueberries get their dark blue colour from anthocyanins, an antioxidant that protects your cells from damage. HYDRATION HERO Eighty per cent of a blueberry’s content is water. In addition to quenching your thirst, they’re a delicious way to add flavour to a glass of H2O. LIGHT & LOVELY With just 243kJ (58cal) in a punnet of blueberries, tucking into this fruit is a lighter way to satisfy your sweet tooth. KITCHEN WIZARD Fresh or frozen blueberries can be added to all kinds of dishes,…

Basic muesli brekkie $AVER ½ cup of a regular toasted muesli with oats and dried fruit, plus 1 cup reduced-fat milk. Per serve: 1550kJ (370cal), 16g protein, 10g fat, 2g sat fat, 50g carbs, 28g sugars, 7g fibre, 360mg calcium, 2mg iron More fibre Fibre helps fill you up and keeps you satisfied for longer. It’s also great for your digestive health. Add 2 teaspoons each of chia, pumpkin and sunflower seeds to your muesli and that’s 3.4g fibre towards the suggested dietary target (SDT) of 28g fibre for women and 38g for men. Bonus: An extra 4g protein. More vitamin C Vitamin C helps to boost your immune system and can also help your body use dietary iron more efficiently. Add 1 kiwifruit to your muesli and you’ll be…

Recipes per serve contain no more than: • 1700kJ per main meal • 800kJ per dessert • 600kJ per side dish • 200kJ per 250ml fluid. Recipes per serve have at least: • 20g protein per main meal • 5g protein per side dish or dessert. Recipes per serve 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 per serve have at least: • 6g fibre per main meal • 3g fibre per side dish or dessert. Recipes per serve contain no more than: • 500mg sodium per main meal or dessert • 200mg sodium per side dish. Recipes per serve have at least 250mg calcium. Recipes per serve have 4.5mg…

Australian Healthy Food Guide @hfgaustralia #cookwithhfg hfgaustralia @HFGAustralia LETTER OF THE MONTH Diabetes-friendly inspiration I received a subscription to HFG as a gift for Christmas. As a parent of a 20-year-old with type 1 diabetes, the low-GI recipes and hints and tips on healthy eating have been a great resource. We’ve tried out many ideas for family dinners over the years but your magazine has revitalised my weekly dinner menu, and I now have renewed motivation to cook healthy, diabetes-friendly recipes. So thank you! Suzanne Edelmaier, VIC Solid fan base A friend expressed her interest in trying to reduce the amount of sugar in her diet, so I referred her to your article ‘The truth about hidden sugar’ in the August issue of Healthy Food Guide magazine. After…

In a world where various diet trends — going low carb, drinking collagen smoothies, intermittently fasting — are vying for our attention, calcium is not exactly having its moment in the spotlight right now. Which is cause for concern since it’s an essential nutrient, and most of us aren’t getting enough of it. The role of calcium Calcium is well-known as being vital for maintaining strong bones, but it’s also necessary for healthy blood clotting and muscle contraction, plus normal heart rhythm and nerve function. And if you don’t include enough calcium-rich foods in your diet, your body uses its stores of calcium to keep these functions going, meaning your bones (and teeth) can weaken. Aproximately 99 per cent of calcium is stored in your skeletal structure and your body…

Enjoy good gut health from the fibre-filled fruit, oats, bran & wholemeal flour in this tasty slice! Oaty apple & berry slice $AVER Makes 24 slices Prep 15 mins Cook 30 mins 1½ cups wholemeal flour2 cups rolled oats½ cup oat bran¾ cup brown sugar1 teaspoon cinnamon2 teaspoons baking powder²⁄³ cup canola or sunflower oil½ cup low-fat plain yoghurt1 egg2 apples, skin on, cored, finely diced2 cups frozen mixed berries2 tablespoons icing sugar, to serve 1 Preheat oven to 180ºC. Line a 24cm slice pan with baking paper. 2 Place dry ingredients in a bowl, mixing to combine. Make a well in centre. In a separate bowl whisk together oil, yoghurt and egg, then pour into well of dry ingredients, mixing to combine. 3 Press three quarters of the…

With the weather warming up, chances are you’ll be enjoying barbecues and eating more meat. The good news is that summer get-togethers don’t have to be unhealthy, meat-only occasions. We show you how to lighten the load. What’s wrong with saturated fat? Eating too much saturated fat is bad news for your heart as it can lead to high levels of unhealthy LDL cholesterol, which increases your risk of heart disease. The recommended saturated fat intake is no more than 23 grams per day. And you might also be surprised to learn that some types of meat, such as sausages or fatty cuts with the skin left on, can contain a significant portion of your saturated fat daily limit in just a single serve. How can you cut the fat?…

METABOLIC SYNDROME, p22 Annis AM et al. 2005. Family history, diabetes and other demographic risk factors among participants of the National Health and Nutrition Exam Survey 1999–2002. Prev Chronic Dis. Apr;2(2):A19. Better Health Channel. 2014 Metabolic syndrome. Available at www.betterhealth.vic.gov.au Accessed July 2022. Chopra AK. 2020. Metabolic syndrome or insulin resistance: evolution, controversies and association with cardiovascular disease risk. Indian J Clin Cardio. Vol 1, issue 2. Diabetes UK. 2015. Children six times more likely to develop type 2 diabetes if mother has gestational diabetes. Available at www.diabetes.org.uk Accessed July 2022. Eades CE et al. 2015. Progression from gestational diabetes to type 2 diabetes in one region of Scotland: an observational follow-up study. BMC Preg and Childbirth 15; Article 11 (2015). Harris MF. 2013. The metabolic syndrome. AFP. Vol 42,…

Q&A Following a diet that consists mostly of plants relies, largely, on fresh, whole foods. And when we eat fresh, whole foods it’s very easy to avoid gluten. Remember, gluten is found in wheat, rye, oats (due to processing), barley and some other grains, which pop up a lot in processed foods. You don’t need to cut all grains from your diet, though. Experiment with gluten-free whole grains, such as buckwheat and quinoa, and use them in both hot and cold dishes to boost the goodness in your meals. When it comes to protein, you’ll easily be able to get the protein you need from a well-balanced plant-based diet, whether or not there’s meat involved. Plant sources of protein include beans and pulses (legumes) — think black, white and red…

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 ✔ dairy free ✔ diabetes friendly ✔ gluten free ✔ vegetarian EDITORIAL ADVISORY BOARD Professor Jennie Brand-Miller, Professor…

BASIC RECIPE Healthy zucchini slice $AVER Serves 10 Prep 5 mins Cook 35 mins ✔ vegetarian ✔ diabetes friendly 5 eggs 1 cup wholemeal self-raising flour ½ teaspoon baking soda 380g zucchini/courgettes, grated 1 brown onion, diced ½ cup grated reduced-fat tasty cheese ¼ cup olive oil 1 Preheat oven to 180°C. Lightly grease a 30 x 20cm slice pan and line with baking paper. 2 Whisk eggs together in a large bowl. Add flour and baking soda, whisking until combined and smooth. Add remaining ingredients, mixing well to combine. Pour mixture into prepared pan and bake for 35 minutes or until top is golden. 3 Remove from pan and slice into 10. Serve warm or cold. PER SERVE 679kJ/162cal Protein 6.9g Total fat 9.7g Sat fat 2.4g Carbs 10.7g…

MILK IT! ➜ They’re a smart choice if you’re intolerant to lactose, allergic to cow’s milk protein or just don’t like the taste of dairy, but not all plant-based milks are equally plant-powered. ➜ Bone-strengthening calcium is a key nutrient that’s abundant in cow’s milk, but many plant alternatives are lacking. Check labels to see if your plant milk contains at least 100mg calcium per 100ml. ➜ Dairy and soy milks are high in satisfying protein, but oat, almond and rice milks are usually low. Look for around + protein per serve in plant-based milks. Plant-based milk in long - life packaging can be stored for months before opening 1 Australia’s Own Soy, Almond, Oat & Hazelnut Per 250ml: 434kJ (104cal), 10g protein, 3.5g fat, 0.4g sat fat,…