Innholdsfortegnelse for January/February 2025 i Healthy Food Guide

Getting the kids to cook from an early age won’t guarantee you turn out the next Jamie Oliver, but practice and encouragement will result in young adults who can look after themselves nutritionally, and in turn, their own families. The more interested they are, the harder they’ll try and the better it will taste. The school holidays are a great time to start. Kids generally have short attention spans. A special cooking project might appeal to adults, but can be too slow for the kids. It’s really the regular, everyday stuff they need to learn, so a little task every time you cook could lead to better results. Too many instructions and not enough action will lose them, so think ahead about how to include them in meal preparation. COOKING…

Peach and raspberry popsicles Serves 8 (makes 8) Time to make 10 mins + 4 hours freezing ✓gluten free ✓dairy free 3 very ripe peaches, stoned250g raspberries, fresh or frozen50g caster sugar½ lime, juice8 x 75ml ice-block moulds8 ice-block sticks 1 Place all ingredients in a food processor and blend until smooth. Leave mixture to rest for 10 minutes then pour into moulds and freeze for 1 hour. 2 Remove ice blocks from freezer. Gently push a stick into each and freeze for 2-3 more hours or until solid. PER SERVE 320kJ/76calProtein 1.1g Totalfat 0.1g Satfat 0gCarbs 15gSugar 15gFibre 3.5gSodium 2mgCalcium 14mgIron 0.5mg Vanilla and blackberry yoghurt popsicles Serves 10 (makes 10 pops) Time to make 20 mins + 6 hrs freezing ✓gluten free 250g blackberries, fresh or frozen ½…

Mango and passionfruit smoothie Serves 2 Time to make 5 mins ✓vegetarian ✓diabetes friendly 1 frozen banana1 cup frozen mangoPulp of 2 passionfruit2 tablespoons low-fat plain yoghurt1 Weet-Bix, crushed1 tablespoon chia seeds1¹⁄³ cup reduced-fat milk 1 In a blender place all ingredients and blitz until smooth, thick and creamy. Pour into a glass to serve. Cook’s tip Keep prepared fruit in single-serve containers in the freezer for super-quick smoothies on busy mornings. PER SERVE 1260kJ/300calProtein 15gTotal fat 6gSat fat 2.8gCarbs 48gSugars 34gFibre 9gSodium 120mgCalcium 280mgIron 0.8mg Banana super smoothie ✓gluten free ✓dairy free Serves 1 Time to make 5 mins 1 ripe banana1 small or ½ large cucumber1 large handful (about 20g) fresh spinach1 tablespoon almond butterSmall handful of fresh mintHandful ice cubes 1 In a blender place all ingredients…

satisfying cracker snacks | tips for top tacos | cooling summertime treats Smoked tofu is infused with a rich flavour created by curing with smoke, often using wood chips such as hickory or beechwood. Typically made from firm or extra-firm tofu, it holds its shape well, making it ideal for grilling, stir-frying or adding to salads and sandwiches. The savoury flavour appeals to those looking for a tasty plant-based protein. In addition to being high in protein, smoked tofu is packed with essential nutrients, including calcium, magnesium, iron and vitamin A, offering both nutrition and taste in one versatile ingredient. Search for it online or at your favourite Asian supermarket.…

There’s something about tacos that satisfies even the fussiest of eaters. It’s easy to recreate a healthy and delicious version at home – opt for wholegrain or corn tortillas to boost fibre, and swap mince for a plant-based alternative like legumes or tofu. Load up your plate with extra salad and avocado, and instead of using a store-bought seasoning mix, cut back on the sodium by blending your own spices at home. + PLANT-BASED PROTEIN Give taco night a vegetarian twist to boost fibre and reduce kilojoules and saturated fat. Swap Beef mince for refried beans or use your favourite chilli beans. + WHOLEGRAIN OR CORN TORTILLA Regular wheat tortillas are made from refined flour, making them low in fibre and nutrients. Swap Wheat tortillas for wholegrain or corn tortillas.…

Here’s a top tip for when we start to return to work and school: when buying lunchboxes, look for ones that have room for a frozen drink or freezer block, and are easy to clean and dry. The Food Safety Information Council is encouraging families to be both food safe and save money by preparing their own lunches. Council chair Cathy Moir says that taking a lunchbox is a great way to reduce the cost of living and have a healthier lunch. The council's most recent research showed 94 per cent of Australian households with children pack school lunches, but it was concerning that quarter of those parents failed to include a frozen drink or freezer block to prevent food from becoming unsafe.…

When I worked in a professional kitchen, we would divide each dish into separate cooking elements in order to plate up everything at the same time. I use a similar method when preparing meals for the week, structuring the process into five easy steps: • Marinating – Meats/protein• Roasting – Starches, vegetables and meat• Simmering – One-pots and carbs• Flash – Quick-cook items• Garnish – Finishing touches Structuring your cooking in this way is a total game changer. I’m really not exaggerating – learning how to multitask is such a useful skill and will save so much time. So ... let’s go! The marinade stage Start with the marinade. Whether it’s meat, tofu, haloumi or your choice of protein, you want the flavours of the marinade to infuse for as…

best brunch recipes | veg-packed fritters | sublime summer smoothies Longer days and summer fun call for fresh tastes and lighter fare. Cool down with a fruity frozen treat, blitz up a deliciously satisfying smoothie or try a filling new salad for lunch, and make the most of the sunshine! 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 111 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…

Warm pumpkin, broccoli and feta salad $AVER Serves 1 Time to make 35 mins ✔gluten free ✔vegetarian 1 cup chopped pumpkin1 cup broccoli florets1 cup halved Brussels sprouts1 cup baby spinach or rocket leaves1 teaspoon extra-virgin olive oil1 teaspoon pomegranate molasses or balsamic vinegar2 tablespoons lemon juice Black pepper, to taste1 tablespoon pumpkin seeds, toasted2 tablespoons crumbled feta 1 Preheat oven to 200°C. On a baking tray, arrange pumpkin and spray with oil. Roast for 15 minutes. Add broccoli and Brussels sprouts, spray with oil and roast for a further 10-15 minutes, until vegies are soft and tender. 2 Fold spinach or rocket leaves through vegie mixture. In a small bowl or jar, combine olive oil, pomegranate molasses or balsamic, lemon juice and pepper to make dressing. 3 Drizzle dressing…

Moroccan-style spiced chickpea salad Serves 4 Time to make 25 mins ✓vegetarian ✓dairy free 1½ cups quinoa (mixture of dark and pale if available)1½ cups reduced-salt vegetable stock400g can chickpeas, drained1 tablespoon olive oil1 lemon, juice1 teaspooon ras el hanout, harissa paste or paprika8 cherry tomatoes, halved1 Lebanese cucumber, deseeded and chopped4 spring onions, finely chopped⅔ cup pomegranate seeds (or raisins)Handful of fresh mint or coriander leaves, torn½ cup toasted almonds 1 Place quinoa and stock in a medium saucepan and bring to the boil over high heat. Reduce the heat and simmer for 10–15 minutes until all the stock has been absorbed. Remove from heat, cover and leave to stand for 5 minutes. 2 In a wide bowl, place chickpeas, oil, lemon juice and spice. Mix well to coat the chickpeas, then add the…

Tasty and convenient, a well-balanced cracker snack not only delivers satisfying crunch, but also provides sustained energy and healthy nutrients, and keeps hunger at bay between meals. Here’s how to create the perfect cracker snack by focusing on key nutrients and ingredients. WHOLE GRAINS AND SEEDS Start with a nutrient-dense cracker as the foundation of your snack. Choose wholegrain or seeded crackers instead of refined white varieties. Whole grains like rye and quinoa are higher in fibre, which helps slow down digestion, meaning you are satisfied sooner and stay feeling full for longer. Crackers with added seeds offer additional healthy fats and fibre. Seeds also add extra texture and crunch, which enhances how satisfying a snack feels. PROTEIN Protein helps keep you feeling full, and a protein-rich topping helps keep…

Most of us need to do less sitting and more sweating, recent studies confirm. The current recommendation is that to maintain our good health, we should all be doing at least 150 minutes of moderate exercise a week (that’s anything that leaves us a little puffed out) – along with muscle-strengthening activities on two or more days. Almost half of New Zealand adults and around 37 per cent of Australian adults however, are not achieving this target. Physical inactivity is the fourth leading cause of death globally, according to The World Health Organization. Inactivity costs Australia an estimated AU$2.6 billion and New Zealand up to NZ$6.6 million in health spending every year. This could have serious consequences for our health and well-being, not to mention the economy, if we don't…

Big brunch frittata Serves 4 Prep 15 mins Cook 20 mins ✓gluten free ✓vegetarian 4¼ cups button/cup mushrooms, sliced6 cups baby spinach, roughly chopped8 eggs, beaten4 tomatoes, halved, deseeded and sliced¾ cup soft sun-dried tomatoes in oil, drained and choppedHandful fresh basil or parsley, torn⅓ cup finely grated parmesanHot sauce, to serve (optional)Handful fresh herbs, to garnish (optional)Mixed salad leaves, to serve ½ sliced cucumber, to serve 1 Heat the oven to 200°C/180°C fan. Spray a 20–22cm ovenproof frying pan or solid round cake tin with oil. 2 Spray another large non-stick frying pan with oil, then add the mushrooms and cook for 5–6 minutes until golden. Add the spinach and cook for 1–2 minutes until wilted. 3 In a large bowl, mix eggs with cooked mushrooms and spinach, fresh…

MONDAY Tofu larb $AVER you’ll need… plus+ Lebanese cucumber + mint leaves+ bean sprouts Serves 4 ✔gluten free ✔dairy free ✔vegetarian 180g rice noodles600g silken tofu2 tablespoons Thai spice paste1 large carrot, julienned or grated2 Lebanese cucumbers, julienned or sliced1 cup fresh mint leaves250g bean sprouts Lime wedges, to serve 1 Cook noodles according to packet instructions. Drain. 2 Meanwhile lightly spray a non-stick frying pan with olive oil and heat over medium-high heat. Add tofu and cook, gently breaking up with a wooden spoon, for 2–3 minutes or until just golden. Add Thai spice paste and cook, stirring, for a further 2–3 minutes or until fragrant. 3 Cut noodles into shorter lengths and transfer to a mixing bowl. Add carrot, cucumber and fresh mint, gently tossing to combine. Divide…

Corn and cheese fritters Serves 4 (makes 12) Time to make 30 mins ✓vegetarian 1 cup cherry or truss tomatoes, to serve2 tablespoons sweet chilli sauce1 lime, juice½ cup reduced-fat milk2 eggs1 cup self-raising flour2 cups corn kernels300g zuchinni/courgettes, coarsely grated, excess moisture squeezed out½ cup grated reduced-fat cheese2 tablespoons chopped fresh chives2 tablespoons chopped fresh parsley½ lemon, zest4 tablespoons reduced-fat sour cream1 avocado, sliced, to garnishHandful fresh herbs, (optional), to garnish4 cups salad with a little dressing, to serve 1 Preheat oven to 180ºC. Line a small baking tray with baking paper. Pierce tomatoes and place on the tray. Drizzle with a little olive oil and roast for 8 minutes. Remove and set aside. 2 Meanwhile in a small bowl, combine sweet chilli sauce and lime juice. Set aside. 3 In a large bowl, whisk together milk and eggs.…

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…