Innholdsfortegnelse for July 2023 i Healthy Food Guide

MYTH FACT Chicken soup can cure my cold False. It probably can't cure a cold, but it is soothing and comforting and can contain useful nutrients and vegetables, so it’s a nutritious food to include if you’re feeling poorly. A 2000 study found chicken soup to be anti-inflammatory. Not much has emerged since then, but at the very least it will be good for the soul. MYTH FACT The flu jab can give me the flu False. It can't because the vaccine doesn’t contain any live viruses. Some people experience mild side effects such as muscle aches or headaches for a short time after their immunisation. This is normal and no cause for alarm. The flu vaccination is highly recommended. Keeping up with your COVID vaccinations will also help protect…

Afghani lamb mantu $AVER Serves 6 Time to make 50 mins, plus minimun 2 hours soaking 1 cup yellow lentils2 tablespoons olive oil500g lean lamb mince1 tablespoon ground coriander½ teaspoon freshly ground black pepper2 onions, finely chopped48 round dumpling wrappers (8cm diameter)4 cloves garlic, minced1 tablespoon tomato paste1 teaspoon five spice400g can no-added-salt diced tomatoes1 cup low-fat plain yoghurt1 teaspoon dried mint¼ teaspoon saltFresh mint, to garnish 1 In a large bowl, place lentils and cover with water. Soak for at least 2 hours or overnight. 2 In a large, heavy-based frying pan, heat half the oil over a medium-high heat. Add mince, coriander and pepper and cook for about 5 minutes. Remove from heat and stir in half the onion. Remove mixture from pan and set aside. 3 In…

MONDAY Corn & zucchini fritters $AVER Serves 4 ✓ diabetes friendly ✓ vegetarian 25 mins 3 corn cobs, kernels removed (or 2 cups canned corn kernels, drained)2 large zucchini/courgettes, grated1 tablespoon chopped fresh chives, plus extra to garnish1½ teaspoons smoked paprika1 cup self-raising flour5 eggs, lightly beaten¾ cup reduced-fat milk300g bag ready-made slaw mix (dressing omitted)4 tablespoons low-fat plain yoghurt250g cherry tomatoes, chopped 1 In a large bowl, place corn kernels, zucchini, chives, paprika and flour. Mix to combine. 2 Add eggs and milk and mix well to make a batter. 3 Spray a large pan with oil and place over a medium heat. Drop spoonfuls of fritter mixture in pan and cook until bubbles show on the surface then flip to cook the other side. Set aside and keep…

gold standard in kiwifruit | your vegie dinner upgrade | mash vs oven fries Made from fermented cabbage, kimchi has been in the spotlight in recent years with a claim to gut-health fame. Kimchi naturally contains probiotics, which are ‘good’ bacteria that may have a beneficial impact on gut health when consumed in the right amounts. 5 WAYS TO KNOCK UP A KIMCHI-CROWDED MEAL ➜ Throw together a spicy fried rice with kimchi, rice, vegetables and tofu ➜ Add a handful of kimchi to a chicken or beef burger ➜ Stuff a baked potato with kimchi and beans ➜ Pair kimchi with cabbage, carrot and corn for a new take on coleslaw ➜ Whip up an omelette with kimchi, spring onion and mushrooms. For more recipes using kimchi visit healthyfood.com…

You’ve mastered changing nappies, bath time and the sleeping routine — now it’s time for the next big parenting challenge: feeding. Starting your bub on solids is an exciting growth and development milestone, but knowing when and how to start can be incredibly confusing. Here’s what you need to know about tiny tot tucker. When do I start my bub on solids? Around six months old is the best time to start introducing your baby to solids, the latest evidence suggests. Starting before four months is not recommended — breast milk or formula contains all the nutrition a baby needs until this time. Starting too early can also lead to kidney issues, constipation and poor growth. You’ll know your little one is ready to start solids if they have good…

1 On average, adults catch two to four colds a year (p17). 2 Starting babies on solids before four months old can lead to kidney issues, constipation and poor growth (p84). 3 Just three Brazil nuts are all you need to meet your daily selenium needs (p28). 4 Having gestational diabetes during pregnancy increases the chances of mum and baby developing type 2 diabetes in later life (p30). 5 Our intestines are the largest single immune organ in our body (p22). 6 Research has linked eating plenty of whole grains with reduced risk of chronic diseases, including cardiovascular disease and cancer (p86). 7 Just two golden kiwifruit provide almost four times your daily vitamin C needs (p80). 8 Heart palpitations and shortness of breath can be…

winter survival kit | gestational diabetes | advice for plant-based eaters If you’re looking for motivation, social media can be a minefield. A University of South Australia audit of the leading Instagram fitspiration accounts found that nearly two thirds of the top 100 influencers published dubious fitness information. The lack of reliable content on a platform with 1.3 billion users globally is concerning, researchers say. Victoria University’s Dr Val Hooper, who has also done extensive research on the subject, says seeking variety in social media is one of the best things we can do. After all, it’s your choice to participate in social media and it’s up to you who you follow and engage with online.…

The effectiveness of remedies varies between individuals. Some supplements show more effect in people with existing deficiencies. Zinc A 2011 Cochrane Review of research trials found that when taken within 24 hours of onset of the first symptoms, medications containing zinc can help reduce the duration and severity of the common cold in otherwise healthy people. It is thought zinc interferes with the way cold viruses multiply. More research is needed to understand the ideal dose, formulation and length of treatment. Zinc lozenges can cause stomach upsets and zinc should only be used short term due to concerns about toxicity. Vitamin C Taking vitamin C to prevent catching a cold doesn’t seem to work unless you are into extreme exercise or you’re going to be in extreme cold. However, taking…

Asian-inspired chicken | super quick and diabetes friendly | pizza perfection Cosy night in or quick, healthy dinner? Check. Diabetes friendly but non-boring? Yes! We have all the inspiration for your winter health journey. And if you’ve never tried your hand at making dumplings before, now’s the perfect time. To make life easier, we’ve done the healthy eating hard yards for you. Every main meal contains at least two serves of vegies. Each dish meets our dietitians’ criteria to ensure it doesn’t contain too much energy, saturated fat, sugar or sodium. Recipes all come with a nutritional analysis, with the table on page 95 showing how they meet daily nutritional needs. Our food writers work with qualified dietitians to develop these recipes for maximum health benefits. For more about our…

BREAKFAST Raspberry chia pots Serves 6 Prep 5 minutes, plus 1 hour chilling ✓ dairy free ✓ diabetes friendly ✓ gluten free ✓ vegetarian ½ cup cashews500g raspberries (fresh or frozen)1 cup coconut milk1 teaspoon vanilla extract75g chia seeds 1 In a blender, place the cashews, berries, coconut milk and vanilla, and blitz until smooth. 2 Into a bowl, pour the mixture and add the chia seeds. Stir thoroughly to make sure there are no clumps of seeds. 3 Refrigerate for 1 hour, then stir again. Portion the mixture into 6 individual jars and return to the fridge to thicken and set. 4 Store in the fridge for up to 5 days. PER SERVE 775kJ/185calProtein 5.3gTotal Fat 10.5gSat Fat 2.3gCarbs 16.6g Sugars 8.2gFibre 10.1gSodium 27.4mgCalcium 89mgIron <1mg COOK’S TIP Swap…

Garlic prawn, tomato & basil pizza Serves 4 Time to make 30 mins 1 x 220g wholemeal pizza base¹⁄³ cup tomato pasta sauce²⁄³ cup grated reduced-fat mozzarella250g peeled and marinated garlic prawns2 tablespoons chopped basil leaves200g cherry tomatoes, halved1 small red onion, thinly sliced½ avocado, thinly sliced120g mixed salad leaves2 tablespoons balsamic vinegar Zingy fresh herbs bump up the flavour — but not the sodium 1 Preheat oven to 200°C. Line a large baking tray with baking paper. Place the pizza base on the prepared tray. 2 Spread pasta sauce evenly over base. Sprinkle with half the cheese. Combine the prawns and basil. 3 Arrange prawns, half of the tomatoes and half of the onion over the pizza base. Sprinkle with remaining cheese. Bake for 20 minutes, or…

PER SERVE 236kJ/990calProtein 5gTotal Fat 7gSat Fat 1gCarbs 35g Sugars 22gFibre 2gSodium 110mgCalcium 70mgIron 0.5mg Look for these nutrition panels that appear on all of our recipes! Your individual daily nutrition intake will vary depending on age, gender, height, weight and level of physical activity. We use 8700kJ (2100cal) as the recommended average daily energy intake because this is the figure prescribed by the Australia New Zealand Food Standards Code. While tracking numbers is one way to healthy eating, focus on the quality of the foods you eat, too. Enjoying a wide variety of whole foods will make it easier to meet your daily nutrition needs, as well as balance energy intake. Use our recommended daily nutrition intake as a guide only. For personalised advice, visit dietitiansaustralia.org.au to locate an…

It’s that time of year again — the bugs are going around, workplaces are full of coughs and sneezes and kids are coming home sniffly. It seems impossible to avoid catching something — and now we have COVID lurking too! It can seem like some people get colds and flu all the time, while others never do. Is it just the luck of the draw? That might be partly the reason. Those of us exposed to more germs — schoolteachers, for example — are at higher risk of picking up a virus. But, as with other illnesses, how well you are generally can affect how likely you are to get sick and how well you recover. A healthy diet and lifestyle can support immunity, while a poor diet, too much…

Plant-based diets are gaining popularity worldwide, with an increasing number of individuals choosing to reduce their meat consumption. Iron You may be vulnerable to iron deficiency if you’re eating lower amounts of readily absorbed (haem) iron from red meat. Plant sources (non-haem) of iron are less easily absorbed. WHAT DO WE NEED? SIGNS OF A DEFICIENCY You may feel tired, struggle to concentrate, suffer with palpitations and shortness of breath, be susceptible to infections, sensitive to cold and have a pale complexion. You may also have a sore tongue or dry, flaky nails. Boost your intake VEGETARIANS Eggs are a source of haem and non-haem iron. VEGANS Pulses, nuts, seeds, green leafy veg, dried fruit, tofu and fortified breakfast cereals for non-haem iron. FLEXITARIANS Choose from any of the above…

Thai cashew chicken $AVER Serves 4 Prep 10 mins Cook 15 mins Serves 4 ✔dairy free ✔diabetes friendly 1 tablespoon extra virgin olive oil2 red chillies, thinly sliced3 cloves garlic, thinly sliced500g chicken tenderloins, cut into strips4 spring onions, cut into 3cm batons1 each red, green and yellow capsicum, cut into strips½ cup unsalted roasted cashewsCooked brown riceCoriander leaves Sauce 1 tablespoon oyster sauce2 teaspoons reduced-salt soy sauce¼ cup water½ salt-reduced chicken stock cube, crushed 1 In a small bowl, combine sauce ingredients. 2 Place oil in a wok and set over over medium heat. Add chilli and garlic and cook, stirring, for 3 minutes until soft. Transfer mixture to bowl. Add chicken to pan and cook for 5 minutes until browned. Add spring onions and capsicums and cook for…

Orange & ginger self-saucing pudding Serves 8 Prep 25 mins Cook 30 mins 1¼ cups self-raising flour1 teaspoon ground ginger¼ cup sugar3 tablespoons ground almonds2 oranges, zest and juice¼ cup crystallised ginger, chopped5 tablespoons (70g) reduced-fat spread, melted1 teaspoon vanilla essence or paste150ml reduced-fat milk1 egg¼ cup maple syrup2 teaspoons sifted icing sugar, to serve 1 Preheat oven to 170°C. Lightly grease a 1-litre capacity baking dish. 2 Into a bowl, sift flour and ground ginger. Stir in sugar, almonds, orange zest and half of the crystallised ginger. 3 In a bowl, combine spread, vanilla, milk and egg with 1 tablespoon of the maple syrup. Whisk into dry ingredients until smooth. Pour batter into prepared dish and level surface with a knife. 4 Into a jug, pour orange juice then…

A simple stir-fry is a quick and easy midweek meal. Boost the plant power of your evening meal with these simple, dietitian-approved, meat-free tweaks. + MORE FLAVOUR Store-bought sauces, marinades and condiments are convenient, but many are high in sodium, which can be bad news for heart health. Aromatics, herbs and spices are healthy choices to boost flavour without the salt. Swap: One tablespoon of soy sauce for half a tablespoon of reduced-salt soy sauce and add ginger, garlic and chilli. + MORE VEGIES Vegetables are full of vitamins and minerals, disease-fighting antioxidants and gut-loving fibre. Frozen veg are just as healthy as fresh because they’re often snap frozen at their nutritional peak (and far more economical). Add: An extra half cup of frozen mixed vegies. Look for a variety…