Innholdsfortegnelse for December 2023 i Healthy Food Guide

As fun as the holidays are, it can also be a stressful time, with expectations high and extra people to cater for. Add financial pressure into the mix and it can all start to feel a bit overwhelming. Our advice? Take a deep breath and make a plan – it will help you feel prepared, keep a lid on spending and give you enough time to properly relax and enjoy this magical time of year. MAKE YOUR OWN gifts You don’t need to spend a fortune to show your loved ones how much you appreciate them. Homemade gift jars of baking mixes are a thoughtful way to make people feel special. As a bonus, they’re a fun cooking project that will help keep younger guests occupied. Festive cherry & chocolate…

It's the most wonderful time of the year and guess what – it can be a good time for your body too! From our refreshing mocktails to our economical festive feast, we show you how you can have a blast the healthy way! 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 94 showing how they fit daily nutritional needs. Our food writers work with qualified dietitians to develop these recipes for maximum health benefits. For more about our recipe badges, see p99. ✓ gluten…

Mexi scramble Serves 1 Time to make 20 mins ✓vegetarian 200g chilli beans (½ x 400g can)2 eggs, beaten2 tablespoons reduced-fat milkCracked black pepper1 small red capsicum, finely diced1 small zucchini/courgette, finely diced½ small red onion, diced1 tomato, diced¼ cup corn kernels1 tablespoon chipotle sauce1 soft corn tortilla, warmedFresh coriander leaves, to serve1 tablespoon low-fat plain yoghurt, to serve 1 Place beans in a sieve over a bowl to drain. Reserve any sauce that drains off and set beans aside. 2 Combine beaten eggs with milk and season with pepper. Set aside. 3 Spray a large pan with oil and set over medium-high heat. Add capsicum, zucchini and red onion and cook, stirring, for 3-4 minutes. Add diced tomato and corn and stir to combine. Add beans and cook, stirring,…

We all love to indulge during Christmas – after all, it's that special day when we gather with family and friends – but some small tweaks mean you can still enjoy delicious flavours while reducing the energy, saturated fat and sodium too. + SALMON Salmon, as a lean protein source, boasts an abundance of heart-healthy omega-3 fatty acids, promoting cardiovascular health by reducing inflammation. Swap: ham for roasted salmon. Salmon, with its lower sodium content compared to ham, contributes to maintaining a healthy blood pressure, making it an excellent choice for cardiovascular health. + MORE NUTS AND SEEDS Nuts and seeds not only enhance the texture and taste of roasted dishes and salads, but also contribute plant-based protein, fibre and beneficial fats, boosting the overall nutritional value of the meal.…

PER SERVE 1830kJ/436calProtein 12gTotal fat 24gSat fat 7gCarbs 40g Sugars 6gFibre 12gSodium 380mgCalcium 200mgIron 2mg Your individual daily nutrition intake will vary depending on age, gender, height, weight and your 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 or dietitians.org.nz/ to locate an accredited practising dietitian near you. SODIUM If you have…

If you’ve been too busy lately, to pick up that watercolour brush or fishing rod, recent research might make you re-think. People over 65 are likely to be healthier, happier and have greater life satisfaction if they have a hobby, no matter where they live, a study has found. The researchers combined the results of various studies across 16 countries. Taking into account wealth and partnership status, the researchers say engaging in hobbies was linked to better self-reported health, higher life satisfaction, higher levels of happiness and fewer depressive symptoms. And our favourite hobby? Cooking of course!…

Pumpkin hummus with dippers $AVER Serves 2 (as a light meal) Time to make 20 mins ✓ dairy-free ✓ vegetarian 2½ cups peeled and chopped pumpkin400g can no-added-saltchickpeas, rinsed and drained2 tablespoons tahini2 teaspoons ground cumin1 clove garlic, crushedCracked black pepper2-3 tablespoons lemon juice2 tablespoons dukkah1 large carrot, cut into batons2 celery stalks, cut into batons¾ cup snow peas, trimmed¾ cup green beans, trimmed2 wholemeal pita breads, toasted 1 In a medium microwave-safe bowl, place pumpkin and ¼ cup water. Cover and cook on high for 6 minutes. Drain and cool. 2 In a large bowl, place pumpkin and chickpeas. Lightly mash and add tahini, cumin and garlic. Season with pepper and add lemon juice to taste. Transfer to serving bowl and sprinkle with dukkah. 3 Arrange vegetable batons, snow…

Main Chicken filo crackers A twist on a filo pie with a herby chicken, mushroom and cranberry filling and a scattering of walnuts. Christmas vegetable medley Roasted sweet and regular potatoes, garlic cloves and red onion, served with mixed veg and a pea puree, and seasoned with a sprinkling of nutmeg. Dessert Eton mess bombes Refreshing frozen ices with a mix of strawberries, yoghurt and meringue. WHAT YOU NEED TO PREPARE AHEAD • You can make the Eton mess bombes up to five days ahead and keep them in the freezer. • Make the chicken filling for the crackers the day before and keep in the fridge. Pantry staples You will need the following: ➜ Oil and oil spray➜ Dried mixed herbs or oregano, basil or similar➜ Mixed spice or…

Citrus & berry cheesecake wreath Serves 8 Time to make 1 hr 15 mins ✓vegetarian Filling 250g reduced-fat ricotta (or cottage chese)400g quark (see Cook’s tip)½ cup caster sugar1 teaspoon vanilla essence1 lemon or lime, zest and juice2 eggs Base 150g plain biscuits eg Digestive biscuits, crushed into crumbs50g reduced-fat spread, melted Topping 300g mixed fresh berries and pomegranate arils2 tablespoons sugarFresh mint leaves, to garnish2 teaspoons icing sugar, to dust, optional 1 Preheat the oven to 150°C. Line a 20cm round springform cake tin with baking paper. In a medium bowl combine the biscuit crumbs with the melted spread and mix well. Press the mixture into the bottom of the lined tin and set aside. 2 In a large bowl, beat the ricotta, quark, eggs, sugar and vanilla with…

Salad dressings can be broadly categorised into two main types: creamy and vinaigrette. Creamy dressings like ranch, Caesar, and blue cheese can be higher in saturated fat, and a two-tablespoon serving can clock in at around 650-800 kilojoules. A classic vinaigrette may offer a lighter alternative. Made with oil and vinegar (or lemon juice), a two-tablespoon serving might contain between 70–150 kJ. However, the actual kilojoule count can vary significantly based on ingredients and serving size. What to look for on the label ➜ Less than 1000kJ per 100ml➜ Less than 8g sat fat per 100ml➜ Less than 1000mg sodium per 100ml➜ Less than 15g sugar per 100ml Crack the label code INGREDIENTS LIST Scan the ingredients for high-kilojoule components like cheese or sugar. Aim for natural ingredients and minimal…

The summer holidays offer a chance to unwind, celebrate and step away from the daily grind, but it can be challenge when it comes to staying active and healthy. Luckily, there are easy ways to keep your physical activity up, introduce some beneficial variety and encourage friends and family to join in for a feel-good festive season. Finding balance amid festivities During holidays our routines often shift, making it harder to maintain consistent exercise habits. But without regular physical activity, muscles may weaken, cardiovascular fitness can decline and our mood and stress management may suffer. Holiday hurdles Alongside a balanced diet, regular physical activity is a cornerstone of a healthy lifestyle. Activities like walking, jogging, cycling, swimming and strength training contribute significantly to muscle strength, bone density, cardiovascular health and…

Pistachio & herby stuffed mushrooms Serves: 4 Prep 5 mins Cook 10 mins ✓ gluten free ✓ dairy free ✓ vegetarian 375g large portobello mushrooms¹⁄³ cup pistachios¼ cup almonds5 lemon thyme sprigs, leaves picked, plus extra, to serve1 teaspoon cuminPinch of cinnamon1 teaspoon dried oregano1 tablespoon shredded parmesan 1 Preheat the air fryer to 180°C. 2 Spray mushrooms with olive oil and place into the air fryer. Cook for 5 minutes. 3 Meanwhile, in a food processor, blitz nuts, thyme leaves, spices and parmesan until finely chopped. 4 Remove mushrooms from air fryer and spoon nut mixture over undersides. Place back into air fryer and cook for a further 5 minutes until nuts are golden brown and toasted. Scatter mushrooms with extra thyme to serve. PER SERVE 953kJ/226 calsProtein 11.2gTotal…

MONDAY Beef & vegie stir-fry Serves 4 ✓dairy free ✓diabetes friendly 1 tablespoon olive oil1 onion, thinly sliced2 spring onions, thinly sliced, plus extra to garnish500g frozen stir-fry mixed vegetables, thawed500g extra-lean beef mince250g packet microwavable brown rice, cooked2 tablespoons Thai fried rice paste¼ cup raw peanuts, chopped, to serve 1 Heat oil in a large frying pan over high heat. Add both onions and cook, stirring, for 3 minutes or until just golden. Add mixed vegies and cook, stirring, for 3 minutes. Transfer to a bowl. 2 Add beef to pan and cook, stirring, for 5 minutes, until browned. Add rice and cook, stirring, for 3 minutes or until warmed through. Add paste and cook, stirring, for 3 minutes or until combined. Return vegetables to pan and cook, stirring,…

Sorghum is a rising star in the world of whole grains. This gluten-free grain, with its origins in Africa, is brimming with essential nutrients such as fibre, plant-based proteins, antioxidants, iron and B-group vitamins. As a bonus, sorghum offers an abundance of health advantages, potentially contributing to heart health and acting as a digestive superhero, thanks to its resistant starch – a special fibre that fosters beneficial gut bacteria. Keep an eye out for sorghum-based pasta, hearty porridges and delectable snack options like popped sorghum.…

1 If you want to boost your metabolism, set yourself a goal of getting seven hours of uninterrupted sleep each night (p37). 2 The gluten-free grain, sorghum, contains resistant starch—a special fibre that fosters beneficial gut bacteria (p79). 3 Increasing your muscle mass raises your basal metabolic rate, meaning you’ll burn more calories at rest (p36). 4 Many factors can affect your metabolism. It slows down as we age and becomes dysfunctional after dieting (p33). 5 Although osteoporosis is a major risk factor for hip fractures, the majority of people who suffer them don’t have it (p12). 6 Nausea, vomiting and diarrhoea are how the body copes with alcohol’s irritation of the stomach and increased acid production (p17). 7 Exercise plays a vital role in our mental health, acting as…