Innholdsfortegnelse for April 2023 i Healthy Food Guide

Last year I got COVID. There’s little remarkable about that. What was interesting, though, was one of the symptoms I developed towards the end of my illness. Just as the cough and aches subsided, a new sensation appeared. While taking a mouthful of dinner, I felt a zapping in the back of my nose accompanied by stench similar to roadkill. I put the food aside, thinking it must be off. But my partner said it smelled fine. In the morning, my toast with vegemite induced the same rank effect. I had heard of people losing their sense of smell, due to COVID, but not a lot about parosmia, where smell is distorted. It really made eating an anxiety-provoking experience. Some foods were fine, but others triggered the reaction, and I…

NEW! SUPER FOOD Microalgae and other microscopic plant-like organisms could help feed the world’s growing population more sustainably than current agricultural systems, according to international researchers. Microalgae can produce 167 times more biomass than corn while using the same amount of land, the study found, and many species are rich in vitamins, minerals and macronutrients essential to the human diet. Green smoothie anyone? University of California, USA 1700 Australian lives could be saved each year if packaged foods contained less sodium, a study shows. That's plus 7000 diagnoses of heart and kidney diseases and stomach cancer. American Heart Association I’ll take milk CAN SOMETHING AS SIMPLE AS A CUP OF COFFEE WITH MILK HAVE AN ANTI-INFLAMMATORY EFFECT IN HUMANS? APPARENTLY SO, ACCORDING TO A STUDY FROM THE UNIVERSITY OF…

Chicken and prawn fried rice Serves 4 Time to make 30 minutes ✓dairy free spray oil2 eggs, lightly beaten300g chicken breast fillet, sliced200g raw prawns, peeled and deveined2 tablespoons hoisin sauce2 cloves garlic, crushed750g packet frozen vegies, heated2 cups cold cooked basmati rice2 tablespoons salt-reduced soy sauce¹⁄³ cup chopped fresh coriander, plus extra, to serve1 spring onion, sliced 1 Spray a wok with a little oil and place over high heat. Add eggs and swirl to coat wok. Cook for 1 minute or until just set. Transfer to a chopping board, roll up and thinly slice. Reserve. 2 Re-spray wok with oil and reheat over medium-high heat. Combine chicken, prawns, hoisin sauce and garlic. Stir-fry for 4-5 minutes or until cooked. 3 Add heated vegetables, rice and soy sauce and…

Capsicum, rocket & mozzarella quesadillas $AVER Serves 4 Time to make 25 minutes ✓vegetarian 400g bag frozen mixed vegetables with capsicum & corn420g can kidney beans, drained, rinsed8 extra-light flour tortillas4 cups rocket, rinsed¾ cup grated mozzarella cheese4 tablespoons reduced-fat sour cream4 tablespoons store-bought chunky salsa 1 Spray a non-stick frying pan with oil and place over medium heat. Add frozen vegetables and stir-fry until softened. Add kidney beans and stir until hot. 2 Spray a frying pan with oil and place over medium heat. Heat 1 tortilla and top with vegetable mix, ½ cup rocket and a sprinkle of cheese then top with another tortilla. Use a plate to press down on top. Once toasted flip over to toast other side. 3 Cut quesadillas in 4 pieces. Serve each…

When you’re short on time, getting dinner on the table can be a challenge. Enter: quick and easy, store-bought curry paste. Just add light coconut milk, vegies, protein, rice and voilà – dinner is served in a jiffy. It’s the ultimate kitchen convenience, but curry paste can be chock-full of sodium, so it’s wise to be a salt sleuth. Here’s what you need to know. Salt savvy The verdict is in: most of us eat too much salt. While the recommended maximum daily intake of salt is 5g (2000mg sodium), the average intake is 9g (3600mg sodium). That’s a worry, because too much salt can spike your blood pressure, increasing your risk of heart disease. It’s also linked to stroke, kidney disease and osteoporosis. Label lingo The best way to…

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 analysis is provided for…

BEST-EVER LOW-KILOJOULE special MONDAY Creamy Thai coconut-chicken meatballs 25 mins Serves 4 500g lean chicken mince3 teaspoons Thai green curry paste2 tablespoons breadcrumbs1 tablespoon finely choppedFresh coriander, plus extra ½ cup leaves, to serve375ml can coconut flavoured evaporated milk or light coconut milk200g packet rice noodles300g green beans, sliced250g cherry tomatoes, halved½ cup fresh mint 1 In a medium bowl, place mince, curry paste, breadcrumbs and chopped coriander. Mix to combine. Roll into 24 meatballs. 2 Spray a large frying pan with oil and set over a medium heat. Cook meatballs, turning, for 3 minutes or until browned. Add coconut or evaporated milk, reduce heat to low and simmer gently for 5 minutes or until are meatballs cooked and sauce slightly reduced. 3 In a heatproof bowl, place noodles…

Teriyaki tofu with soba noodles & greens $AVER Serves 4 Time to make 25 mins 200g soba noodles3 teaspoons sesame oil300g firm tofu, cut into small cubes¼ cup teriyaki sauce1 tablespoon minced garlic1 tablespoon minced fresh ginger400g broccolini or 5 cups broccoli florets4 spring onions, sliced1 avocado, sliced, to serve1 cup shelled edamame beans, to serve1 tablespoon toasted sesame seeds, to garnishChilli flakes and fresh coriander, to garnish (optional) 1 Cook noodles according to packet directions, drain and refresh with cold water. 2 Meanwhile, add 2 teaspoons of the oil in a frying pan and place over medium-high heat. Add tofu and cook until golden brown on all sides. Reduce heat and pour over teriyaki sauce. Cook for another 30 seconds then remove from pan. 3 Increase heat to medium-high…

An apple a day... From red Fujis and Pink Ladies to bright green Granny Smiths, there are orchards full of apples available year round. Here’s why it’s good to fill your fruit bowl with them. GUT GURU One apple provides about 4g of gut-loving, hunger-busting fibre – that’s more than 10 per cent of your daily needs. SMART SNACK With less than 100 calories per fruit, apples are a light and nutritious bite between meals. SLOW BURN Apples have a low glycaemic index. Their energy is slowly released, so you stay full longer. IMMUNE SUPPORT An apple provides around one fifth of your daily needs of vitamin C – an antioxidant that supports a healthy immune system. HAPPY HEART Research has linked eating apples regularly to heart health, as they…

DRIZZLE IT! Before tossing your greens, scan the label for a dressing with: • Less than 5g sat fat per 100mL • Less than 15g sugar per 100mL • Less than 1000mg sodium per 100mL What’s on the shelf? STAPLES. Oil and vinegar are the foundations of a traditional salad dressing. Extra virgin olive oil, canola oil, avocado oil and sesame oil are healthful options that contain heart-healthy fats. They pair perfectly with vinegars such as balsamic, apple cider or red or white wine. CLASSICS. French, Italian and Greek-style dressings form a large segment of the dressing market. The sodium, sugar and saturated fat content of these products varies widely between brands, so it’s important to check the label. GOURMET. Roasted garlic, honey mustard and pomegranate are just some of…

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…

Q Healthy eating advice used to always be that breakfast was the most important meal of the day but now, with the rise of intermittent fasting, people seem to say skipping breakfast is fine. Which is it? I’m confused. Tracy, NSW Q & A Breakfast is an important meal because it ‘breaks’ the overnight ‘fast’ and fuels your body after a long period of sleep. There are many reasons why people avoid eating breakfast: because they are not hungry or in an attempt to reduce their daily calorie intake and lose weight. However, most studies have found no weight-loss benefit to skipping breakfast. On the contrary, there’s good evidence that eating breakfast can make a positive contribution to nutrient intake, including dietary fibre which may help with weight control. Intermittent…

Pork satay salad $AVER Serves 4 Time to make 30 mins ✓dairy free ✓diabetes friendly ✓gluten free Spray oil350g pork mince1 tablespoon lime juice¼ cup no-added-salt-or-sugar crunchy peanut butter¹⁄³ cup light coconut milk6 cups herb slaw or coleslaw mix (see cook’s tip)1½ cups cooked brown rice3 cups fresh spinachFresh coriander, to serve 1 Spray a large pan with a little oil and place over high heat. Add pork mince and stir-fry until browned. Turn down heat and add lime juice, peanut butter and coconut milk. Stir to combine. 2 Add slaw mix and cooked rice and heat through. Remove from heat and stir through spinach. 3 Divide among 4 plates, top with coriander and serve. PER SERVE 1650kJ/394calProtein 26gTotal fat 18gSat fat 6gCarbs 30gSugars 7gFibre 6gSodium 170mgCalcium 100mgIron 3.5mg COOK’S…

WHAT’S A BALANCED BREAKFAST? There are three key components to a dietitian-approved morning meal. They are: ➜ Quality carbohydrates such as wholegrain bread or rolled oats. ➜ Lean protein from dairy foods, eggs, nuts or seeds. ➜ Fruit and/or vegetables. Enjoy a variety of produce throughout the year. 1 Chia pudding Made of 2 tbsp chia seeds, 2 tbsp low-fat plain yoghurt, ½ cup milk & ½ cup frozen berries, topped with 30g raw mixed nuts Per serve: 1885kJ (451cal), 17.6g protein, 30.5g fat, 7.1g sat fat, 20g carbs, 14.9g sugar, 14.3g fibre, 78mg sodium 2 Carman’s Original Fruit Free Muesli Bar, a regular skim flat white & an apple Per serve: 1539kJ (368cal), 14.4g protein, 6.6g fat, 0.8g sat fat, 58.5g carbs, 38.1g sugar, 7.7g fibre, 97mg sodium 3…

Boost IRON BY 1.5mg Vegemite on toast Per 2 slices white bread, butter & vegemite: 1122kJ (268cal), 10.1g protein, 9.3g fat, 5.5g sat fat, 33.9g carbs, 2.3g sugar, 3.3g fibre, 722mg sodium, 1.6mg iron Weet-Bix™ Little Kids Essentials Per 2 biscuits & 200mL milk: 1088kJ (260cal), 11.1g protein, 7.6g fat, 4.6g sat fat, 35.2g carbs, 13.4g sugar, 4.1g fibre, 76mg sodium, 3.1mg iron Boost IRON BY 3.3mg White bread Per 2 slices: 747kJ (179cal), 7g protein, 1.4g fat, 0.2g sat fat, 32.6g carbs, 2g sugar, 2.4g fibre, 338mg sodium, 1.1mg iron Wonder Wholemeal Iron Sandwich Loaf Per 2 slices: 720kJ (172cal), 7g protein, 2.3g fat, <1g sat fat, 28.9g carbs, 1.7g sugar, 5.5g fibre, 280mg sodium, 4.4mg iron Boost IRON BY 0.2mg Hazelnut & chocolate spread Per tablespoon: 417kJ (100cal),…

HOW BETTER SLEEP CAN HELP WITH A HEALTHY WEIGHT, p28 Health Navigator. Common Sleep Problems. Available at www. healthnavigator.org.nz Accessed February 2023. Katsunuma et.al. 2017. Unrecognized Sleep Loss Accumulated in Daily Life Can Promote Brain Hyperreactivity to Food Cue. Sleep. Vol 40 (10): 137. Mosavat et.al. 2021. The Role of Sleep Curtailment on Leptin Levels in Obesity and Diabetes Mellitus. 2021. Obes Facts 14(2): 214–221. Sleep and overeating. Sleep Health Foundation. Available at www.sleepfoundation.org Accessed January 2023. Tasali et.al. 2022. Effect of Sleep Extension on Objectively Assessed Energy Intake Among Adults With Overweight in Real-life Settings. A Randomized Clinical Trial. JAMA Internal Med. 182(4):365-374. Why sleep is so important for losing weight. The Conversation. Available at www.theconversation. com Accessed February 2023. St-Onge et.al. 2016. Effects of Diet on Sleep Quality.…