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on-the-go breakfast !


Tired all the time? How to get your energy back!



REASONS A HEALTHY GUT can change your life

Why you get FATTER in winter EXPERT ADVICE

The REAL health benefits of CHOCOLATE!


s l a e m r e t n i y s w a E

Slow-cooked lamb & vegie soup



without extra kJs • Best snack bars for FIBRE • LUNCH for cold days!

63 Lighter roast chicken

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AUGUST 2016 $6.20 (incl

healthyfoodguide com au


on-the-go breakfas !



Tired all the time? How to get your energy back!



REASONS A HEALTHY GUT can change your life

Why you get


The REAL health benefits of CHOCOLATE!




Slow-cooked lamb & vegie soup

e Easy winter m 9 771832 875005



• Tips to ADD FLAVOUR without extra kJs

• Best snack bars for FIBRE 63 • LUNCH for cold days! Lighter roast chicken

70 Pumpkin dhal

82 Oat & pecan biscuits

contents AUGUST 2016

ON THE COVER 38 TIRED ALL THE TIME? HOW TO GET YOUR ENERGY BACK! 6 simple steps to get more vitality 44 SCIENCE UPDATE: 5 REASONS A HEALTHY GUT CAN CHANGE YOUR LIFE Beat stress, lose weight & feel happier! 50 WHY YOU GET FATTER IN WINTER Our dietitian explains 28 EXPERT ADVICE: THE REAL HEALTH BENEFITS OF CHOCOLATE! The science behind which types are the best 57 EASY WINTER MEALS Warm & comforting dinners you’ll love 84 SIMPLE ON-THE-GO BREAKFASTS! Just chop & blend PLUS… 26 TIPS TO ADD FLAVOUR WITHOUT EXTRA kJS 32 BEST SNACK BARS FOR FIBRE We pick the best! 34 LUNCH FOR COLD DAYS! Transform salads into hearty meals

Prawn korma curry with yoghurt




58 TASTY ONE-POT MEALS These tasty soups, roasts and curries are a busy cook’s best friend. What’s more, they’ll even keep your kitchen mess-free 64 MEALS TO BOOST YOUR ENERGY Using everyday ingredients, these delicious dinners will give you vitality and strengthen your immunity 72 5pm PANIC Whip up these mid-week meals in short order 79 MEAL FOR ONE Dig into this satisfying creamy pasta loaded with high-fibre winter vegies 80 IT’S CRUNCH TIME Bake these light, healthier biscuits for afternoon tea or lunch boxes 84 SHAKE IT UP Blend these breakfast smoothies for a quick, nutritious start to your day! 89 FOOD FOR FUSSY EATERS This simple chicken soup is perfect for kids of every age


6 STEPS TO GET YOUR ENERGY BACK! Exhausted all the time? Our dietitian shows you how to fuel your body to regain your vitality and get the most out of life!


WHY YOU NEED A GUT FULL! Learn all about the most important health discovery in recent times — the way that our gut bacteria controls our health, weight and even our mood, and the importance of eating the right food to keep these gut bacteria healthy


WHY YOU TEND TO GET FATTER IN WINTER (AND WHY YOU DON’T HAVE TO!) Half of us are expected to gain a few kilos during the cold winter months, so here’s how to keep your health goals on track

) We’d love to hear your thoughts — email us at AUGUST 2016 HEALTHY FOOD GUIDE


Cheat’s steak stew & dumplings



Upside-down breakfast



AUGUST 2016 $6 20

foodguide com au

24 ISSUES for onl $74.40



21 TURN UP THE HEAT The hot health benefits of eating chillies 22 SHOPPING NEWS Our dietitian scours the shelves to update you on healthy new foods now available in your supermarket 24 SMART SWAPS — SALT Small changes that give big benefits 25 HOW I STAY HEALTHY Dr Joanna McMillan shares her approach to enjoying food and leading an active life 26 STACK ON THE FLAVOUR… WITHOUT SALT, SUGAR & FAT Try these healthier alternatives 28 WHY YOU SHOULD CHOOSE DARK CHOCOLATE Bite-sized facts that every chocolate-lover should know 32 HOW MUCH FIBRE IS IN THAT SNACK BAR? See how eleven popular picks compare! 34 GIVE YOUR SALAD A WINTER MAKEOVER Hearty ways to warm up your salads

8 WELCOME A word from our editor, plus subscribe today for your chance to WIN prizes! 10 YOUR SAY Plug into what everyone’s been saying to us 12 NEWS BITES Get all the freshest health and food news 18 CATHERINE SAXELBY’S HEALTHY HABITS: 5 TOP FOODS TO BEAT INFLAMMATION How to protect yourself for long-term health 90 YOUR ENERGY-BOOSTING MEAL PLAN Try this delicious 7-day menu to regain vitality! 92 SUBSCRIPTION SPECIAL OFFER Enjoy two years of Healthy Food Guide delivered to your door, for the price of one! 94 REFERENCES 97 YOUR DAILY NUTRITION GUIDE How to estimate your daily requirements 98 10 THINGS in this issue! 99 RECIPE INDEX


Tired all the ti e? How to get your


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+ better brain power + easy weight loss + lasting energy ! ways to


REASONS A HEALTHY GUT can change your life


our mea l by-meal





The extra kJs sneak into your that day



82 Oat & pecan b scui s

7 anb ef

70 Polen a p zza

72 Ti amisu pots


Subscribe today for your chance to SAVE! Enjoy having 2 years’ worth of Healthy Food Guide magazine delivered to your door for the price of one! That’s 24 issues for only $74.40. Don’t miss this limited-time offer! Go to p92. Healthy Food Guide is packed with easy recipes approved by dietitians, plus expert advice and practical tips to make healthy eating easy. Subscribe today!

Send your letters to … or write to Healthy Food Guide magazine, Locked Bag 5555, St Leonards NSW 1590


must-do ’s to prev

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asty recipes tips plus 7 day meal plan!

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How to beat chocola CRAVIN te GS


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Why we need


FIBRE 63 ys! Ligh er roast chi ken

JUNE 2016

SU Gea u really AR ting?


Why you get

FATTER in winter The REAL health benef ts of CHOCOLATE!

inter meals

JULY 2016 $6 20 ( ncl


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incl GST)

62 Sp cy hicken soup



Lucinda Dennis, age 26 Fashion and lifestyle blogger,

More than water, more than food, your body needs oxygen to survive–let alone thrive. Chlorophyll dramatically increases the production of red blood cells to oxygenate the blood-and the freshwater plant Chlorella has the highest concentration of chlorophyll of any known plant. Chlorella is a great detoxifier, it removes heavy metals and pesticides, purifies your blood, cleanses your organs and reduces body odour. As if that’s not enough, it also contains a vast array of vitamins, minerals, enzymes, antioxidants and phytochemicals. To optimise your daily nutritional intake, simply blend Synergy Natural Chlorella or Super Greens (which contains 17% Chlorella) with juice and seasonal fruits to make delicious fruit smoothies, or take as tablets if preferred.

CHLORELLA f r o m S Y N E R G Y N AT U R A L AVAILABLE in the vitamin section of Coles supermarkets, selected Health Food Stores and Pharmacies. Our full range of pack sizes and products can be purchased from our website.

What Healthy Food Guide

can do for you

● Healthy Food Guide (HFG) magazine is your complete guide to healthy eating.

We also test each recipe twice to ensure it works and tastes great!

● HFG recipes use easy-to-find,

● You can trust our advice

affordable ingredients, so you can enjoy healthy meals every day. Cook with HFG, and you’ll always enjoy fresh food that excites your taste buds.

All our health information is supported by solid scientific evidence — we don’t look to media fanfare or celebrity endorsements.

● HFG recipe writers develop all our meals in collaboration with qualified dietitians, so you’ll see a nutrition analysis alongside every recipe. All our recipes are in line with Australian Dietary Guidelines.

● Any branded food in HFG has

our dietitians’ independent stamp of approval. All advertising is clearly marked, and advertisers cannot uence editorial content.

We give you facts, not fads

● Dietitians review all our stories, and we cite all our references in the magazine and online at

Look for the badges on our recipes, and see p99 for more information.

● When a new diet or

health insight hits the headlines, we’ll give you the real story from health authorities. Some of these experts sit on our Editorial visory Board (below), ensuring that we give you the most accurate and up-to-date information, not hearsay.



9dairy free 9diabetes friendly 9gluten free 9vegetarian


Editor Andrea Duvall Dietitian Brooke Longfield, BSc (Nutrition) (Hons), APD, BAppSc (Ex&SpSc)

Art Director Brydie Noonan Subeditor Carolin Wun Editorial/Digital Coordinator Kelly Mullinger Contributors Julz Beresford, Niki Bezzant, Chrissy Freer, Melanie Jenkins, Liz Macri, Mark O’Meara, Kerrie Ray, Sarah Swain, Chantelle Vella

Contributing dietitians Katrina Pace, Catherine Saxelby, Nicole Senior, Joanne Turner ADVERTISING SALES National Advertising Manager Melissa Fernley, Ph (02) 9901 6191 Advertising Managers Bianca Preston, Ph (02) 9901 6327 Donna Mcilwaine, Ph (02) 9901 6384 Circulation Director Carole Jones Production Manager Peter Ryman

Production & Digital Services Manager Jonathan Bishop Subscription Enquiries Toll Free: 1300 361 146 or +612 9901 6100 Email: or go to International Licensing and Syndication Phil Ryan,

nextmedia Pty Limited Locked Bag 5555, St Leonards NSW 1590 Phone (02) 9901 6100 Chief Executive Officer David Gardiner Commercial Director Bruce Duncan

Editorial Advisory Board Professor Jennie Brand-Miller, Professor of Human Nutrition, The University of Sydney; Catherine Saxelby, Accredited Practising Dietitian and nutritionist at Foodwatch Nutrition Centre; Dr Helen O’Connor, Accredited Practising Dietitian; Glenn Cardwell, Accredited Practising Dietitian; Dr Janet Franklin, Senior Clinical Dietitian at Metabolism and Obesity Services, Royal Prince Alfred Hospital, Sydney; Associate Professor Tim Crowe, Associate Professor of Nutrition at Deakin University, Victoria; Dr Sue Shepherd, Advanced Accredited Practising Dietitian and Senior Lecturer, Department of Dietetics and Human Nutrition at La Trobe University, Melbourne Note: The advisory-board members do not necessarily review every article in Healthy Food Guide magazine and make no warranty as to the scientific accuracy of the magazine. Healthy Life Media Pty Ltd and the Editorial Advisory Board do not necessarily endorse advertised products.

Healthy Food Guide is a Programme Partner of the Dietitians Association of Australia. To find an Accredited Practising Dietitian, visit Healthy Food Guide is a partner of Nutrition Australia which provides nutrition information, education and advisory services in community settings across Australia. Visit



Fabulous With tailored nutrition advice from an Accredited Practising Dietitian welcome



1 p69 Speed cuisine! This tasty Cajun salmon with garlic greens is ready in just 20 mins!

2 p63 Take the family roast to healthy heights with this hearty Fennel & herb roast chicken.


’m not much of a TV sports fan, yet whenever the Olympics roll around I’m glued to the screen, awed by these athletes at the height of their physical powers. In the lead-up to the Rio Olympics, you may have noticed a surge in advertising using people leaping and jumping with unbridled bursts of energy. Have you ever thought, “What I’d give for some of that vitality!?” (Without the harsh 5am training sessions!) Winter is a time when many of us tend to feel sluggish and lacking in vitality. We’re juggling work, family and a crowded schedule of commitments, and it’s all-too-common to feel tired

all the time. So this month, our dietitian, Brooke Longfield, takes us through her simple 6-step guide to getting our mojo back. See how on p38. If you have heard of the human microbiome, you will know that this pioneering edge of science is now uncovering some remarkable connections between the bacteria that live in our gut and many aspects of our health, and even our personality. What we now know is that having a widely diverse variety of bacteria is key — and the healthier your diet, the more likely you are to have a thriving gut microbiome. Find out more about this fascinating area of health and nutrition on p44. Enjoy!

Andrea Duvall, Editor


Join our Subs Club to club WIN prizes every month! subs

3 p82 Crunchy and chocolatey — these Chocolate hazelnut biscuits are perfect snacks!


Subscribe to HFG mag today and you’ll go into a draw to win great prizes every month! SUBSCRIBE NOW and you could WIN an Aladdin flask a Dreamfarm Scizza pizza cutter and great food books — a prize pack valued at more than $115! yoursay

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The oily truth

HEALTHIER OIL oil for your cooking needs? What’s the healthiest has the answers Dietitian Brooke Longfield EXTRA VIRGIN OLIVE OIL known EVOO as it s sometimes good fats contains high levels of which help lower cholesterol abundant Extra virgin olive oil is in heart protective antioxidants

Health value: 5/5 Smoke point: 160 200°C medium/high Use it for: Salad dressing, marinating, grilling, drizzling, baking


Extra virgin olive oil is full of heart-protective antioxidants

Use t sparingly as its are superfood health claims ol unsubstantiated Coconut fats is 90 per cent saturated

cholesterol levels

Health value: 2/5 high Smoke point: 177°C baking Use it for: Stir frying,


This oil is the kitchen is low all rounder Canola oil in saturated fat but it lacks It benefic al antioxidants heat performs we l under high

Health value: 3/5 high Smoke point: 200°C Use it for: Stir frying, sautéing, grilling, baking


Its light nutty flavour and peanut oil high smoke point make d shes It s suited to Asian style has slightly h gh in healthy fats but canola oil more saturated fat than

Health value: 3/5 v. high Smoke point: 230°C searing, Use it for: Stir frying, salad dressings, marinating

Text: Brooke Longf e

d Photos: S ock


l Nutrit onally sesame o oil To is about on par with peanut nutty make the most of its intense best to add flavour and aroma it s of cook ng a few drops at the end

Health value: 3/5 v. high Smoke point: 210°C dipping Use it for: Stir frying, sauces, marinating



Meghan Atkins, NSW

Recipes for success Thank you HFG for your June issue. There was some really good and useful information, from ‘Where is sugar hiding?’ (June, 2016) to the amazing soup and beans recipes. Must try: Mexican chilli bean soup and Green minestrone soup. I served them to my two-and-a-half year old son and even he loved them! Thanks.

Cooking by numbers I cooked the beautiful Red curry chicken noodle soup (June 2016) for dinner last night and it was delicious. This is the first time in years that I’ve followed a recipe. I’m an instinctive cook and usually just use recipes for inspiration. Now I’m looking forward to following the HFG recipes more often. I particularly look forward to more one-pot meals. Joan Bell, VIC

Diana Mignani, QLD

Here’s a sweeter deal We need to avoid getting caught up in the sugar spin around breakfast cereals. New ABS data shows they contribute just 3 per cent of added sugars in Australian diets, and the benefits of eating breakfast cereals – better nutrition and healthier weight – are consistent regardless of the sugar content of the breakfast cereal. This is the first time we have had Australian data comparing types of breakfast cereals, and it clearly shows focusing on sugars is misplaced. Leigh Reeve, Advanced Accredited Practising Dietitian Director, Australian Breakfast Cereal Manufacturers Forum

Note: ‘Your say’ letters may be edited for length and content. Photos: Mark O’Meara & iStock.




I found last month’s article ‘Your guide to a healthier oil’ (July 2016) very helpful. With so many oils to choose from these days, I have sometimes wondered if I was making the right choice. Especially now with all the fuss over coconut oil – just because something might claim to be a ‘superfood’, it might not actually be quite so super. @hfgaustralia #cookwithhfg

AustralianHealthy FoodGuide

HFG Australia


Show us your HFG style!

Talk to us on FACEBOOK WE POSTED: There’s a move in the UK to ban kids from buying energy drinks. Should they be banned here? YOU REPLIED: Ř Banning doesn’t really work,

Ř I have witnessed a boy of about

however, you could impose a surcharge (tax) that places them out of kids’ price range.

alcohol. Kids don’t understand what these drinks can do to their health. Kids need to be protected.

10 years old who bribes other kids to get his four energy drinks from the corner shop before catching the school bus. As soon as a young girl he coaxed into buying them came back, he was straight into sculling one and hiding the others in his bag. All I could see was a future addict, drug pusher, etc.

Nicole Hooton

Kath Gap

Sharon Harwood

Ř They should be treated like

via Instagram @hfgaustralia recipe (May 2016) + boyfriend who cooks = a winning combination @amykjohns

Coming up on Facebook & Instagram Healthy Bones Action Week — August 1–7 Each day during Healthy Bones Week, we’ll share a delicious, calcium-rich recipe and inspiration to help keep your bones strong and healthy.




Photo depicts just a sample of the products in prize pack.

❋ Congratulations to this month’s winner – Meghan Atkins from NSW – who has won an Orgran prize pack worth more than $250!

via Instagram This weekend easy dinner of pumpkin & lentil soup (Aug 2015) from @hfgaustralia. @snikwan

A McKenzie’s prize pack!

Have your say about what you’ve seen in this issue and you could win a McKenzie’s prize pack! Prize pack includes a huge selection of condiments and legumes. This year is the Year of the Pulses, so celebrate by downloading their FREE Homemade Pulses Recipes e-booklet at!

Have your say at and click WIN, or send to Locked Bag 5555, St Leonards NSW 1590 AUGUST 2016 HEALTHY FOOD GUIDE


hfg NEWS newsbites

Keep up to date with the latest in he lth n foo news.

Foods and drinks claiming to be ‘superfoods’ have grown by more than 200 per cent worldwide over the past five years — even in the pet food industry! But do they deserve their super claims? “The word ‘superfood’ has no real definition, it’s a marketing ploy,” says HFG dietitian, Brooke Longfield. “All fruit, vegies, legumes, grains and nuts are ‘super’ nutritionally compared to junk food.”

Ever wondered why some people prefer sweet foods, while others like salty? A UK study of more than 1000 sets of twins has shown that our food preferences can be inherited through our genes.

Mintel Global New Products Database (GNPD), 2015

Trends in Molecular Medicine, 2016

kpeas) eaten daily t loss, even without em to your salads, ps, and reap the American Journal ical Nutrition, 2016



Text: Brooke Longfield. Photos: iStock.

IF THE GENES FIT SPACE-AGE Your trolley could be telling you to make healthier choices!


A shopping trolley that tells you if your groceries are healthy? US and European researc handle whethe choice overse are tria with in touchs indicat fruit an ripe. B Aus Food

a salty secret

Elixir of

LIFE? You can stop Healthy life! searching for the secret to living a longer, healthier life; the answer’s been in front of us all along. Australian researchers have found that eating plenty of fibre from fruit, vegies and cereals leads to a 80 per cent greater likelihood of avoiding cancer, heart disease and other age-related illnesses and living a long and healthy life.

McDonal in Austra almost tw much sa they do i Surprised were, too


dium f

e AUS m


= 354 VS


dium f

US me


= 190

The Journals of Gerontology: Medical Sciences, 2016 AUGUST 2016 HEALTHY FOOD GUIDE


hfg NEWS


5 mins with LORD TWINING

So, how do you make the perfect cup of tea? Bring your kettle to the boil, but don’t let it switch off by itself. The key is having oxygen in the water, and every second it boils, you’re pumping out the oxygen. I always recommend pouring out any residual water in the kettle and starting afresh. Jiggle o This whole is a comple time. It was colour whi fools you into thinkin that the tea ready. But colour doe mean flavo flavour is s

How long should it steep? The average time people brew their tea is 25 seconds, which is absolutely disgusting. Three minutes is ideal. Do you use a cup or mug? Fine bone china tends to be fluted outwards so, like a wine glass, you get the full benefit of the aroma. How many cups do you drink a day? I consider anything less than 9 cups to be a totally unsatisfying tea-drinking day. The unofficial health benefit of tea is it’s a social drink.

The average ❛brewing time is 25 seconds, which is disgusting


month Celebrating the best foods of their Greek heritage, Mediterranean Eating – Cook. Eat. Live is a new cook book by two Brisbane-based dietitians, Lisa Peterson and Desi Carlos, who have modified their families’ Greek recipes to be ‘smart for the heart’. Packed with tasty and easy meal solutions as well as information on how to follow the much-acclaimed healthy Mediterranean way of eating. To order, visit www.; $39.95

ular tea contains hich ne & theophylline w s up your heart rate

Interview: Andrea Duvall.

Lord Stephen Twining’s family has been in the tea trade for over 200 years. He sat down with us to share a good cuppa.

SAY YES TO DAIRY If you’ve been avoiding dairy* because it may cause you discomfort*, try Lacto-Free®. Lacto-Free® contains lactase, an enzyme to help breakdown lactose, a sugar found in milk and dairy products. Lacto-Free®, taken** just before consuming dairy, may help you digest lactose, to help you enjoy dairy again. Help say yes to dairy with Lacto-Free®, in a convenient, take anywhere pack. • 100 easy to swallow mini tablets • Suitable for vegans and vegetarians • Gluten free & dairy free

*Recommended for medically diagnosed lactose intolerance. Always read the label. Use only as directed. If symptoms persist consult your healthcare professional. **Take 1-2 tablets just before consuming dairy products. You might find that 1-2 tablets is not enough, depending on how much dairy you’re consuming. ®Registered trademark of Care Pharmaceuticals Pty Ltd. ABN 30 009 200 604

Available at your pharmacy

www.lactofree. o .


hfg NEWS newsbites know? u o y d i D omen w e r o M en die m n a h t attacks t r a e h of ar each ye l Heart Nationa , 2014. tion a d n u o F

The ghrelin


It’s official — never make a decision when you’re hungry. New research has found that the hunger hormone, ghrelin, can lead to impulsive and irrational decision making — not a good combination when you’re at the supermarket! Neuropsychopharmacology, 2015


ASK THE EXPERT Lactose update Brooke Longfield

Healthy Food Guide Accredited Practising Dietitian

I’m lactose intolerant and while I can manage my diet at home, I worry about eating out. Are small amounts of dairy ok? — Tina, via email



he good news is that most people with lactose intolerance can tolerate some lactose in their diet. This means that dairy doesn’t have to be off the menu for good, which is helpful when eating out Research shows th most people can Send your drink at least one questions to glass of milk a day editor@healthy without symptoms. Enjoying fruit with But the amount a dollop of yoghurt Please note: We cannot tolerated and may be ok for you reply to individual consequent side letters effects varies from mach, and person to person, s d it out over a case of ‘trial and error’. the day. A sprinkling of Keep in mind that some cheese over pasta or a dollop dairy foods are lower in of yoghurt with dessert may lactose than others. For be ok, but a large milkshake example, hard cheeses (like might upset your tummy. parmesan and cheddar), If you really want to eat yoghurt and sour cream have something high in lactose, a lower lactose content than like ice cream, you could try a milk and custard. Start with lactose-digesting preparation, eating small amounts (about available from pharmacies. ¼–½ cup of yoghurt, or a These tablets or drops work tablespoon of sour cream or by breaking down the lactose grated cheese) and gradually in dairy foods to help improve try a little more each time. digestion. The tablets are best When eating dairy foods, taken before a meal, while try to eat them as part of your drops can be added to milk meal rather than on an empty to help minimise symptoms.

25% LESS breast cancer risk That’s the surprising benefit that has been found in women who ate three serves of fruit a day during their teenage years, according to a 20-year US study. Just another reason to encourage your teens to snack on fruit. The best fruits for protective effects, say the researchers, are apples, bananas and grapes. British Medical Journal, 2016

SWAP & SAVE! Make these smart swaps at your next brunch and savour the health benefits.

SAVE 260kJ (62 CAL)

Swap scrambled eggs for poached eggs


You really ARE what you eat Growing evidence suggests nutrition may play a part in our appearance. Research on animals and insects indicates diet can inhibit or promote some genetic traits. More work is now being done to find out just how this happens. So perhaps those big ears can be put down to what your parents ate!

Swap bacon for smoked salmon

SAVE 15g SUGAR (3tsp)

Swap orange juice for green tea


Swap banana bread for raisin toast

Proceedings of the National Academy of Sciences, 2016 AUGUST 2016 HEALTHY FOOD GUIDE





top foods TO BEAT

INFLAMMATION You may not know that your organs are being damaged by chronic inflammation. See how to protect yourself for long-term health.






Up the anthocyanins

Add blue and red foods such as beetroot, cherries and berries to your meals. Their dark colour comes from anthocyanins, a natural pain killer. Anthocyanins work by blocking inflammation and inhibiting pain-causing enzymes. They also have strong antioxidant properties.


Go for low-GI carbs

Inconsistent blood sugar levels can trigger inflammation. So opt for grainy bread, skip sugary snacks and eat meals containing lentils, chickpeas and other legumes to keep your blood sugar levels stable.


Love garlic and onions

Use more aromatic garlic and onions. They are a good source of quercetin, which reduces inflammation. Other sources of quercetin are tea and apples.

Photos: iStock.

o, it’s not that swollen knee or red, sore gums. Chronic inflammation is slow and silent. You can’t feel it. You can’t even see it. And it can go undetected for years. Our body sends out white blood cells to fight infection. But Eat oily fish sometimes our immune system twice a week gets it wrong, and it sends out Oily fish such as sardines, salmon fighter cells needlessly. And if and tuna are rich in omega-3 there’s nothing for them to fight, fatty acids, which can reduce they damage healthy cells and inflammation. Alternatively, you organs. This process is chronic could take a fish oil capsule of inflammation. It can be caused 1000mg each day. Walnuts, by stress, lack of sleep and being chia seeds and flaxseeds overweight. Evidence shows that (linseeds) are also high it can lead to heart di in omega 3s. diabetes and arthritis. Include these ic Turmer eve Be liberal foods to protect reli can help reduce with turmeric your body against & arthritis mation This yellow powdery damage caused inflam spice contains a by inflammation. useful anti-inflammatory compound called curcumin. Turmeric also appears to slow brain decline and help control blood sugar. Add a dash to curries or scrambled eggs in place of salt for extra flavour.


adding flavour healthily

• joys

of dark chocolate

• the

best snack bars

TURN UP THE HEAT Did you know that humans are the only species that seeks out the spicy flavour of chilli? It’s curious that a food which triggers our pain receptors into action can be so popular. While it’s often believed that hot chilli causes a rush of endorphins, resulting in a mild ‘high’, there’s little scientific evidence to prove it. What we do know is:

Photo: iStock.

❋ Chilli activates heat receptors that live all through our bodies, not just on our tongues. We all have a different number of heat receptors, which explains why some of us find chillies are too hot to handle. ❋ For those who love the fiery taste, chilli has got some hot health benefits: vibrant red chillies are packed with powerful cancer-fighting antioxidants, especially vitamin C. ❋ The other advantage of chilli is that it adds a hefty punch of flavour to your food, reducing the need to add high-kilojoule sugary or salty sauces. For more ideas on how to add big flavour for minimal kilojoules, turn to p26. AUGUST 2016 HEALTHY FOOD GUIDE



These fruit & veg w. Th




Our dietitian scours the shelves to find the tastiest healthy foods in-store now!

A winning dinner

Magic shortcut

Go nuts!

The new range of Lean Cuisine Pots of Goodness ($7.49) has at least two serves of vegies per meal. Per serve (Indian Tandoori

Keep Magic Meatballs ($8.50) in the freezer for last-minute meals. Made with no preservatives or artificial additives. Per 2 meatballs

Mayver’s Dark Roasted Peanut Butter ($4.99) is rich in healthy fats with no added sugar, thickeners or oil. Per tbs

Chicken): 1440kJ (344cal), 16.3g protein, 8.0g fibre, 534mg sodium

(Free range Chicken): 635kJ (152cal), 1.6g sat fat, 157mg sodium

(Crunchy): 486kJ (116cal), 4.8g protein, 0.8g sugar, 51mg sodium


Text: Brooke Longfield. Photos: iStock.

Shelf watch

Best ways to store

Here are some of our favourites for winter!

Pineapple Lemons Rhubarb Custard apples B sels sprouts Turnips eetroot roccolini iwifruit Celery

Seasonal fresh foods are easy on the and taste the best


Ř Store bulbs in a cool, dark place, but not in the fridge. Ř Use within several weeks. Ř Avoid storing in plastic bags. Ř Do not store next to ginger, as ginger dehydrates garlic. Mushrooms

Ř Keep them in a paper bag for up to 1 week in the fridge. Kale

Ř Wash, then store in a plastic bag for 3–5 days in the fridge. Kiwifruit

Ř Store unripe fruit at room temperature. Ř Once ripe, refrigerate in a plastic bag for up to 4 weeks. Ř Use golden kiwifruit within 2 weeks of ripening. Apples

Ř Refrigerate apples that are older than 7 days in a plastic bag. Ř Use within 3 weeks.

Aquafaba… aqua-what?


You’ll probably never guess what ‘aquafaba’ is! Yet it’s something that many of us see in our own kitchens. Latin for ‘water bean’, aquafaba is simply the liquid from canned chickpeas — and it’s being used as the magical ingredient that replaces eggs in vegan recipes. You see, the liquid whips into soft peaks, just in the same way that egg whites do. How aqua-fab!

Ř Refrigerate up to 2 weeks unwrapped.

Canned chickpe as cont an unusual surp ain rise! AUGUST 2016 HEALTHY FOOD GUIDE



SMART SWAPS SALT Salt sneaks into our diet in surprising ways, so it’s easy to eat too much. Making these small changes can mean big benefits for your health.

Choose this!

Choose this!

Lose this …

SAVE 350mg

SAV 135



Heinz Full of Beanz

Heinz Beanz No Added Salt

Tasty cheese


360mg per 100g

10mg per 100g

137mg per slice

2mg per ¼ avocado

SAVE 220mg

SAVE 130mg




Shaved ham off the bone

865mg per 50g (2 slices)

645mg per 50g (2 slices)


Kraft 100% Nuts

Light Smooth Peanut Butter

Natural Smooth Peanut Butter

135mg per tbs

5mg per tbs

SAVE 720mg




Abbott’s Village Bakery

Bill s Organic Bakery

Harvest Seeds & Grains

Activated 7 Seeds Multigrain Sourdough


Reduced-fat feta

361mg per 2 slices

194mg per 2 slices

1160mg per 40g

440mg per 40g


Text: Brooke Longfield. Photos: iStock.

Lose this … Dr Joanna McMillan tells...

How I stay healthy

Dietitian Dr Joanna McMillan says she’s not the food police, but admits she has never eaten at McDonalds. Her motto is to enjoy minimally processed foods. You’re always glowing with health. Is it hard work? No, I don’t think it is. I’m not the sugar or alcohol police. But I never eat junk food and I do something active every day. My go-to is walking. I have a dog and so even if it’s raining, I look into his little face and I feel guilty if I don’t walk at least 35 minutes each day with him. I also go on 2-3 hour walks every week.

Do you refuse to eat or drink some things?

Growing up in Scotland, what was your diet like? Back then, our food was good and hearty. I came to Australia in 1999. I find now when I go back to visit family and friends in Scotland, the food is heavier and I miss my salads. My parents live in the country and a fish van comes around to their house every Thursday. On those nights, mum cooks a haddock in breadcrumbs and they eat that with toast and butter — that’s it. It is delicious! But I always rush to the kitchen and make a salad to go with it.

My dessert treat is a good cheese with a glass of red wine

If I’m visiting a friend and they serve a decadent dessert, I will at least have a little bit. But I would never drink a soft drink and I would never eat sugary lollies. I might have a nice piece

Interview: Andrea Duvall. Photos: iStock.

of dark chocolate. But I’ve never eaten in McDonalds in my life. I enjoy a good cheese with a glass of red wine — that’s my treat. I prefer that over dessert.

3 THINGS Dr Joanna can’t do wit se extra rgin olive oil day on at two meals. o through ottles and bottles of it.


I love my greens. I’d probably eat spinach every day. People think of salad as just lettuce, tomato and cucumber, but they can be more interesting than that!

What’s your best piece of nutrition advice? Let’s stop arguing about carbs or fat and just think about eating minimally processed food — that way, everyone will eat a lot better. I lived in Paris for three months as a student and I learned that it’s not just what you eat, it’s how you eat. At lunchtime, the French go to a café. They take their time; at least an hour. And they would never eat at their desks. And when you do that, you’re far more likely to be satisfied, and less inclined to need to snack.


I have 3–4 cups of coffee a day. have it with skim milk I lik th t t f it AUGUST 2016 HEALTHY FOOD GUIDE





stack on the FLAVOUR …

without salt, sugar & fat If you want your meals brimming with flavour, don’t grab the salt shaker or sauce bottle. Try these healthy alternatives!


4Woody herbs


5Balsamic vinegar

This yellow spice is a natural anti-inflammatory and is rich in protective antioxidants. Add ground turmeric to curries or other savoury dishes for great flavour, or use the pulp from the fresh root in smoothies.


Cut down on salt by adding vitamin C-rich lemon juice to your cooking to enhance the flavours. Add it at the end of cooking time to minimise the loss of vitamin C. Or use the zest as a refreshing garnish.

mustard 3Wholegrain

Add a teaspoon or two of tasty mustard to accompany your roast meat, chicken or fish. It’s low in kilojoules and you don’t get the added sugar and salt found in most store-bought bottles of sauce. 26

Herbs add loads of earthy, salt-free flavour to winter soups and stews. Those with woody stems, such as rosemary, sage and thyme, last much longer than their leafy cousins.

A splash of balsamic vinegar added when roasting root vegies gives a delicious natural sweetness. And the acidity of the vinegar helps to slow the digestion process and lower the glycaemic index of a meal. This means it keeps you feeling full for longer.


Did you know that chillies are high in vitamin C? You may not want to take a bite of one just for that, but try using fresh or dried chillies for a flavour punch rather than pouring on sugary sweet chilli sauce.

PACK A PUNCH … Herbs and spices do more than add exotic flavour to meals — in fact, they’ve been used over many centuries for their strong medicinal purposes. A 2010 study found that herbs and spices have the highest antioxidant content of all fresh foods — about 300 per cent higher than berries, and 3600 per cent higher than vegetables! Antioxidants help fight the damage that stress, pollution and an unhealthy diet puts on our bodies. Of course, we can’t eat huge amounts of spices in one go, but they’re a superb way to improve the health and flavour of ordinary meals, without adding salt, sugar or fat. 1 4

Herbs spices ar & richest s e the ou antioxidarce of of any frents sh foods


Text: Brooke Longfield. Photography: Mark O’Meara. Styling: Julz Beresford.




hfg SHOPPING Why you should choose



Cocoa powder has the highest antioxidant content of all chocolate 28

Photos: iStock.

Does dark chocolate live up to its ‘superfood’ health claims? Dietitian Nicole Senior has some bite-sized facts that you might want to devour.

What’s so good about chocolate (well … besides the obvious)?

Different types of chocolate A good rule of thumb is ‘dark and rich’ is best. Dark chocolate is top of the heart-benefit hierarchy tree. High-cocoa content chocolate contains up to 70 per cent cocoa and the percentage is usually printed on the label.

Chocolate is made from cocoa beans that are naturally rich in flavonoid antioxidants. These have been shown in scientific studies to reduce ‘bad’ LDL cholesterol, increase ‘good’ HDL cholesterol, and help our blood vessels be more flexible. They have also been shown to prevent our blood from becoming ‘sticky’ and forming clots, reduce inflammation, improve insulin sensitivity and lower blood pressure.

GOOD CHOICE Cocoa powder

Dark chocolate (has more than 35–40 per cent cocoa content)

It’s about the antioxidants Chocolate comes in several forms. Cocoa powder has the most antioxidants, containing 10 per cent by weight of flavonoids. Next comes dark chocolate, and the higher the cocoa content, the more antioxidants it contains. Milk chocolate has half as much as dark chocolate, and white chocolate has no antioxidants. Remember, chocolate is high in saturated fat and kilojoules, so go easy. Cocoa powder is a delicious way to enjoy that great chocolate taste (as a drink or in baking) and contains much less fat than chocolate. Having chocolate with nuts is a good way to combine heart-friendly nutrients in an enjoyable way.

Savour quality chocolate over novelty bars for the maximum benefits

Drinking chocolate (cocoa + sugar)

Milk chocolate

Compound chocolate (used in chocolate bars, Easter eggs)

White chocolate (contains only cocoa butter and no cocoa solids)






4 small squares is 600kJ/150cal , which is ok for a treat

AUSTRALIAN GST) JULY 2016 $6.20 (incl.

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What about chocolate bars? Chocolate bars with added ingredients like caramel, nougat, marshmallow and biscuit/wafer are lower in chocolate flavonoids and higher in kilojoules. Manufacturers are making them bigger and more widely available. Avoid grabbing one as a quick snack and instead, enjoy a modest portion of rich, dark chocolate in a relaxed way. Many people say dark chocolate is more satisfying than other chocolate because of its richness and intensity.

Researchers from Cornell University in the US have discovered that hot cocoa is higher in total antioxidants than red wine or tea. Hot cocoa had the highest level of phenolics and flavonoids, followed by red wine, then green tea and black tea.

Can chocolate lower your cholesterol? Being high in saturated fat, it isn’t a cholesterol-lowering food. Sorry! This is why portion control is so important.

This is an edited extract from the revised and updated edition of Eat to Beat Cholesterol by Nicole Senior and Vernica Cuskelly (New Holland Publishers) RRP $32.99. Certified organic Gluten free Non GMO ™

Fructose free

hfg SHOPPING How much is in that snack bar? A snack bar satisfies that in-between meal ‘hangry’ feeling and gives you sustained energy. But which one is best? Dietitian Brooke Longfield explains what to look for.


hen it comes to the crunch, snack bars are so convenient. And they’re individually wrapped so you can pop them in your desk drawer, glove box or bag for an easy snack on-the-run. But, the muesli bar aisle is a minefield of health claims, star ratings and shiny packaging, making it tricky to make the right choice. Some are so high in sugar that they more closely resemble a chocolate bar than a healthy high-fibre snack. But there’s no need to avoid snack bars completely. Here are four things to look for when choosing a healthy bar. Simple ingredients list. A healthy snack bar is essentially a handful of trail mix squished into a bar, so it should have just a few ingredients. But some protein bars have more than 40!

High in whole grains.


Grains such as oats, quinoa, rye and barley should be first on the ingredients list, which means they are the main component. Grains add fibre and give snack bars a low-glycaemic index for long-lasting energy. A cereal bar made from whole grains should contain more than 3g of fibre.

Look for a bar with a simple ingredients list

1 32

Nuts and seeds. Nuts


3.3g PER BAR

Uncle Tobys Wholegrain Lunchbox Bar

and seeds are full of protein, healthy fat and fibre. Snack bars containing nuts do tend to be higher in kilojoules, but they also keep you feeling full for longer. Low in sugar. Look out for alternative names for added sugar such as honey, rice malt syrup and concentrated juice. These should be at the end of the ingredients list, indicating only a small amount is added. Armed with these tips, see how your favourite snack bar stacks up.

(Yoghurt & Strawberry)


2.1g PER BAR

Nature Valley Crunchy (Oats & Honey)

DID YO U KN A satisfy OW? snack h ing a than 3g s more of fib per bar re





Goodness Superfoods Better for U! Cereal Bar

Kellogg’s LCMs Rice Bubbles

Photos: iStock.



Golden Days Sesame Snaps (Original — 4 wafers)

(Cranberry & Vanilla)







Nice & Natural Superfruits Muesli Bar

Be Natural Trail Bar

Well Naturally No Sugar Added Cereal Bar

(Raspberry & Pomegranate)

(Sultanas, Dates, Almonds & Peanuts)

(Fruits & Seeds)







Golden Days Nude Food (Cacao & Hazelnut)

Carman’s Original Fruit Free Muesli Bar

Go Natural Nut Delight AUGUST 2016 HEALTHY FOOD GUIDE


hfg SHOPPING Give your salad

Lightly toast nuts, seeds and chickpeas

a winter makeover Adding healthy, hearty toppings can turn salads into a satisfying, mouthwatering winter meal. Revamp your favourite salad and have everyone tucking in!


re you trying to eat lighter but finding the cold weather is throwing your health into a spin? Here are five easy ways to transform your sensational summer salad into a warming winter winner. You’ll be digging into some great health benefits, too!


GO NUTS Toss in a small handful of toasted nuts or seeds for a host of heart-healthy benefits, as well as essential B vitamins and minerals — and a lovely crunch. Our picks: Cashews, pecans, almonds, macadamias, pepitas, chickpeas, sesame seeds.

Stir through a dollop of reduced-fat yoghurt for a creamy dressing that contains protein and probiotic goodness for happy tummies. It will also keep you feeling full. Our picks: Reduced-fat plain or Greek-style yoghurt, tahini.


GAIN FROM GRAINS Mix in half a cup of warm grains to make your salads more filling and substantial. It also bumps up your fibre intake! Our picks: Brown rice, quinoa, pearl barley, wholemeal couscous.




Add segments of citrus fruits to boost your vitamin C intake to help fight off winter colds. Or add a squeeze of lemon or lime juice. Our picks: Oranges, grapefruit, mandarins, pomelo, tangelo.

ROAST AWAY Warm yourself up with cubes of leftover roast vegies for a hearty, high-fibre addition to your salad greens. It adds brightness to your plate, too! Our picks: Red capsicum, pumpkin, Brussels sprouts, sweet potato, beetroot.




Add citrus fruit segments for vitamin C Roast up winter veg for sweetness

Mix & match these healthy additions to add winter goodness to your salad

Text: Brooke Longfield, Chantelle Vella. Photography: Mark O’Meara. Styling: Julz Beresford.

Dress up your salad with yoghurt

Spoon on tasty and filling grains AUGUST 2016 HEALTHY FOOD GUIDE


asty Tempeh simply delicious! makes the most delicious Asian dishes come to life

Mouth-watering with Stir-fried Ve Ingredients 1 x 300gm pack of Nutrisoy Plain, Mildly Spicy or Tasty Tempeh, sliced 1 tbsp sesame oil ½ tbsp garlic, crushed 3 shitake mushrooms, soaked then sliced 1 small onion, sliced ½ small red capsicum, cut into thin strips ½ carrot, cut into thin strips 1 celery, chopped 1 bunch of baby bok choy, sliced 1 small broccoli, sliced ¼ Chinese cabbage, sliced 1 tbsp light soy sauce 1 pinch of white pepper

1 Heat oil in frypan on medium and fry tempeh for 1 minute on each side, then put aside. 2 In a wok or large frypan, heat oil on high, put garlic in and stir for roughly 1 minute until it looks brownish. 3 Add onion and capsicum, and stir for another 1 minute. 4 Add tempeh and the rest of the vegetables then stir. 5 Add soy sauce and pepper, stir for 2 minutes until all heated through and serve.

Serves: 4 Preparation time: 10 minutes Cooking time: 10 minutes

ͻ A good source of protein ͻ Whole food containing plenty of natural fibre and minerals ͻ Free of cholesterol and easy to digest ͻ An excellent diet food and low in saturated fats ͻ Good texture with satisfying flavour ͻ No preservatives, artifical flavours and colouring Available from selected Coles supermarkets, Independent supermarkets and Oriental stores. For further information and recipes please visit or phone 02 9316 5171


get your energy back

• keep

your gut healthy

• stop

winter weight gain

GO FOR GOLD! Did you know that one in two of us will gain up to five kilos this winter? That’s the result of sitting in front of the TV on chilly nights and eating stodgy comfort foods. Meanwhile, our athletes are in tip-top form, preparing for the dream of a lifetime — winning gold at the Olympic Games. So we’re about to spend even more time on the couch, watching these athletes run, swim and leap their way to glory. But rather than merely applauding their superhuman feats, why not use their victories as motivation for your own health? Over the page, we show you ways you can be your own champ this winter. You’ll get back the vitality you’ve been lacking, and best of all, you’ll skip those unwanted cold-weather kilos!

Photo: iStock.

Don’t let th cold weathe e rk you from reac eep hing your health goals! AUGUST 2016 HEALTHY FOOD GUIDE



6 steps to get your


Exhausted all the time? Need more energy and vitality? Dietitian Brooke Longfield shows how to fuel your body for peak performance, every day, as you go for gold!


s we follow our Aussie athletes taking off on their Olympic journey, admiring their strength and stamina, we might be wishing that we had their energy. If you’re tired all the time and are lacking in vitality, you’ve come to the right place. Here’s how to fuel your body to perform at your best, just like an athlete does, each and every day.

Don’t skip breakfast as it improves performance

at a breakfast f champions

Gold tip

e athlete wouldn’t think of starting the day on an empty tank, and nor should you! Research shows that a nourishing breakfast improves both mental and physical performance for the entire day. So, if you often have the brain fuzzies by 10am, try taking just a few minutes to make a healthy breakfast before heading out in the morning.

TIPS FOR YOU  Start with protein. Swap jam or vegemite

on toast for more satisfying choices such as half a cup of plain Greek-style yoghurt on untoasted muesli or a poached egg on wholegrain toast. No time to sit down? Blitz a banana, berries, oats and plain yoghurt with milk for a fibre-packed smoothie, on-the-go style. Ditch the quick fixes. It’s easy to grab a muffin with your takeaway coffee, but the sugar and refined carbs will leave you with an energy slump afterwards.



Photos: iStock.

Make a move Get moving for at least 30 minutes a day. Even when you’re tired and exercise is the last thing on your mind, it can actually give you more energy! Getting active gets your blood pumping, releases feel-good endorphins and lowers the stress hormone, cortisol. It can also improve your sleep. AUGUST 2016 HEALTHY FOOD GUIDE



ump up e iron

Gold tip

Gold tip

harge up with omplex carbs

Remember those ads where athletes sit down to a bowl of 12 Weet-Bix? No, you don’t need to do that, but carbs are important. They are our primary source of fuel. For long-lasting energy, eat carbs that are broken down slowly. These are called ‘complex’ carbs and include high-fibre foods like wholegrain bread, oats, brown rice, lentils and beans, and wholemeal pasta. Include these at every meal.

TIPS FOR YOU Measure it out. Use a measuring cup to get

it right. A healthy portion of cooked rice or pasta for a moderately active female is about half a cup. On the pulse. Add more beans and legumes, such as chickpeas and lentils, to your meals. They’re nergising fibre and fying protein, so you’ll e full of beans!

prefer carbs over fat or protein for vital fuel

hly one in three women is iron deficient, which is a condition that can leave you feeling tired and lethargic. It can also mean you’re more likely to get sick. So if you’re feeling run down, it might be worth seeing your doctor to check your iron levels. Younger women are at higher risk of iron deficiency due to blood loss during menstruation. They also have higher iron needs during pregnancy and breastfeeding. Athletes are at risk of iron deficiency, as they lose iron through sweat.

High-octane foods Keep these energising foods on high rotation. Eat a variety of them each day.



Leafy green vegies

Salmon/ t

Peanut butter

Wholegrain bread

Plain yoghurt

Sweet potato


Go for grains.

Choosing the best bread and crackers for long-lasting energy can be tricky, but let our eyes guide you — k for dark, visible grains.

Bolster your iron stores by eating iron-rich foods, such as lean meat, poultry and fish. Eggs, tofu, legumes and spinach are good vegetarian sources of iron.

TIPS FOR YOU Maximise iron

absorption. Eat foods high in iron with vitamin C-rich foods as vitamin C helps the body absorb iron. E.g. red meat with vitamin C-rich sweet potato. Cut the fat. Choose lean cuts of red meat, and trim all visible fat to reduce your saturated fat intake.


Time your caffeine.

Tea and coffee decrease the iron your body absorbs, so drink them separate to mealtimes.

Gold tip

Stress vs burnout

What’s sucking all my energy? Being stressed affects your whole body. Stress hormones, such as adrenaline and cortisol, speed up your heart rate, breathing and metabolism. Nature intended this to be a short-term reaction. But if you feel stressed over a long period of time, the extra pressure on your body can lead you to feel physically and mentally exhausted. This is called burnout, where you lose the drive and motivation for many of the things you previously enjoyed. Eating well can be your first step to getting back your vitality and energy.

Snack mart

ll, regular meals help keep your blood sugar levels stable, releasing energy gradually. This means no 3pm energy slump! Athletes are faced with the same challenges as us — their training venue may not have a cafeteria or kitchen facilities, just as our workplaces may not. But rather than relying on vending machines, they bring healthy snacks with them. Eat within 30 minutes after exercising to prevent an energ slump and to help your body recover. Choose a combinatio of protein and carbs, such as a fruit and yoghurt smoothie peanut butter on toast or a couple of crackers with chees

TIPS FOR YOU Emergency drawer. If you work in an office, it’s easy to stash healthy snacks such as nuts and high-fibre muesli bars in your desk drawer. Learn portions. Divide your food into individual portions so you don’t overeat at snack time. Pop 30g (about two tablespoons) of nuts into zip-lock bags, and divide large tubs of yoghurt by spooning them into small ½-cup containers. Munch and chew. Crunchy vegie sticks and fresh fruit, like apples, are satisfying choices and require some chewing time. Research shows that chewing more helps you eat less.


Food is fuel, so a balanced diet is key to long-lasting



hfg FEATURES Gold tip

TIPS FOR YOU Bottoms up. Keep a

very drop ounts

g hydrated during exercise is important for an athlete’s performance and health. By contrast, 75 per cent of us mere mortals are chronically dehydrated. This is a key cause of exhaustion because when we’re dehydrated, our blood thickens and it can’t supply optimum energy to our brain and body, so we feel sluggish and tired. So, it’s important that we drink enough water, about 8–10 cups, throughout the day in order to stay properly hydrated. While serious athletes use energy drinks to rehydrate themselves, these really aren’t necessary for the average Joe. Unless you’re exercising intensely for more than 2–3 hours at a time, plain water is sufficient to rehydrate with, and it doesn’t have the kilojoules that sugary sports drinks have.

Your 24-hour guide to

6.30 am

Time to move Drink a big glass of water to rehydrate. Then, get a head start on the day with 30–45 minutes of exercise, such as a brisk walk or a yoga class.


water bottle with you at all times. Go for a large one (750ml–1L) and set a goal to top it up 2–3 times a day.

Thirst vs hunger.

It’s common to confuse hunger with thirst. So before you reach for a snack, drink a large glass of water and wait 10 minutes to see if you’re truly hungry.

Sweet twist. Make sure you drink around 8–10 cups of water each day


Don’t like drinking plain water? Add flavour with a twist of lemon, or a few mint sprigs, or sip on a refreshing herbal tea.

for energy

7.30 am

9.30 am

10.45 am

12.30 pm

Balanced brekkie

Pit stop

Morning munchies

Light lunch

A combination of protein, carbs and healthy fats gives you the energy to power through your morning and also keeps you full for longer.

Skip the muffin or cake with your morning coffee, and instead pour out a big glass of water to go with it.

Snack on a piece of fruit and small handful of nuts, which are rich in energising B vitamins and fibre to keep you satisfied until lunch.

Avoid a heavy lunch as it will zap your energy while your body works hard to digest it. Instead, include complex carbs such as wholegrain bread or canned beans. Gold tip

at, sleep . repeat

of the secrets behind every champion’s success is a good night’s sleep. Sleep is hugely important for our recovery, both physically and mentally. Studies show that having poor sleep affects the way we make split-second decisions and our concentration, as well as mood. We also know th of sleep strongly im the way we eat the following day, stee us towards high-fa high-sugar choices which can lead to weight gain. So, to on top of your gam aim to get 7–8 hou of sleep every nigh

2.00 pm

Lack of sleep affects your mood and concentration

TIPS FOR YOU Cut the coffee. Caffeine stays in our system for

more than five hours, so avoid afternoon or evening coffees that can leave you feeling buzzed late at night. Power down. Avoid using electronic devices like laptops, TVs and mobile phones an hour before going to bed as it can make falling asleep harder. Instead, dim the lights and read a book. Be consistent. Try to go to bed and wake up at the same time each day. Research shows that this helps avoid daytime sleepiness. And turn to p90 for our 7-day energy-boosting meal plan.

 

7.00 pm

3.30 pm


Snack happy

Don’t confuse your hunger for thirst — time for another big glass of water.

Beat afternoon sleepiness with a low-GI snack that won’t send your blood sugar levels soaring sky-high.

Protein-rich dinner Aim to eat two hours before bed so your body has time to digest. Eat a palm-sized piece of lean protein with complex carbs and at least half a plate of colourful vegies.

9.00 pm

10.30 pm

Tea time!

Lights out

A steaming cup of herbal tea is a good way to wind down before heading to bed.

Shut off your electronic devices like mobile phones, laptops or the TV. Recharge with 7–8 hours of sleep. AUGUST 2016 HEALTHY FOOD GUIDE



Why you need a

GUT FULL! It’s arguably the most important health discovery in recent times — our gut bacteria are a barometer of our current and future wellbeing. When they’re not well, our health suffers too. Dietitian Katrina Pace explains.

We need a broad range of bacteria for a healthy gut

44 The three Ps to keeping your gut bacteria happy More PEACE Minimise the stress in your life. Stress and anxiety are bad for our gut bacteria. Set aside time every day to do at least 30 minutes of moderate activity, like going on a brisk walk or swimming laps at the pool. Be aware of what’s going on around you and accept it for what it is. Identify what are helpful thoughts and what are not. Ask for a hand. Sometimes, having more peace needs the support and assistance of others. Don’t be afraid to ask for help.


Gut bacteria keep our insides happy and healthy


What are gut bacteria? It’s the bacteria, viruses, yeasts and fungi that live in our digestive system. Together, they are called the ‘gut microbiota’. They help to keep our intestine lining healthy and absorb nutrients from our food. Gut bacteria make vitamins that support our body functions, and help our body make enzymes, neurotransmitters and hormones. Different types of gut bacteria do different things: some help to reduce inflammation, some help to digest and metabolise nutrients, while others help regulate the genes that trigger disease. No wonder they’re attracting so much attention!

What’s new? Once it was thought we had no bacteria until we were born, but recent studies have shown that bacteria and viruses can be transferred during pregnancy. And by the age of about three years old, we have a fully developed range of gut bacteria.

Photos: iStock.

Risk of disease

Less PROCESSED food A diet full of takeaway and packaged foods that are high in processed fats and sugars and low in fibre will lead to a lower diversity of gut bacteria and the overproduction of bad bacteria that can cause inflammation. Enjoy high-fibre whole foods such as fruit, vegies, whole grains, beans and lentils.


Daily PROBIOTICS and PREBIOTICS Probiotics are live bacteria that can help to increase both the number and types of good bacteria that live in our gut. Prebiotics are foods that feed our bacteria. We can get our daily intake of probiotics by eating fermented foods, such as kimchi, sauerkraut, kombucha, or probiotic-rich plain yoghurt. Start off slowly and gradually increase the amount over 1–2 weeks. Feed your gut bacteria with their favourite foods — prebiotic-rich carbohydrates, and include them in your diet every day. But we’re not talking carbs like white bread and cake. Think wholegrain and high-fibre carbs, such as lentils, grainy bread and firm bananas.



Emerging research shows the variety of gut bacteria we have can influence whether or not we develop eczema, hay fever, asthma or food allergies. And as we get older, the health of our gut bacteria could influence our risk of getting diabetes, heart disease, irritable bowel syndrome, liver disease or depression. AUGUST 2016 HEALTHY FOOD GUIDE


hfg FEATURES EMERGING RESEARCH Here are some of the recent findings on gut bacteria’s effects on the body.

❋US researchers working

Can gut bacteria play a role in our mental health? Yes, our body relies on gut bacteria to produce serotonin — a neurotransmitter that helps stabilise our mood and emotions. And some antidepressants work by keeping this serotonin in our body longer. The links between gut bacteria and mental health is a new and exciting area of research.

Can’t sleep? Are your tummy bugs to blame? Hormones help keep our body clocks ticking. And it now looks as if our gut bacteria, in turn, keep these hormones regular. But beware that any changes to your body clock through jet lag, missing meals or going on fasting diets can change the composition of your gut bacteria.


Gut bacteria can help to stabilise our emotions

with laboratory mice have found that gut bacteria could trigger metabolic changes that influence the development of cancer. A UK study analysing over 1000 sets of twins has identified gut organisms that influence metabolism, and even food preferences. By studying twins, researchers are finding that these can be inherited through our genes. Stress is also being linked to gut bacteria. Not only does stress make changes to our gut bacteria, but these bacteria also impact our behaviour and mood. In fact, the temperament of children as young as 18-months-old has been connected to the diversity and abundance of their gut bacteria. Antibiotics, like amoxicillin (Amoxil), have been shown to reduce the variety of bacteria in the gut. And researchers found that people who ate white bread also have less diverse gut bacteria.

The link between stress, gut bacteria and food intolerances Irritable bowel syndrome (IBS) is a way that our gut bacteria tell us they’re not happy. One of the main symptoms of IBS is tummy pain. Stress, and particularly long-term stress, increases pain around the tummy area (called ‘visceral sensitivity’). Recent research shows that both short- and long-term stress can also damage the makeup of your gut. Two of the most successful treatments for IBS are stress management and a low-FODMAP diet. FODMAP is an acronym for a group of carbohydrates: Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. FODMAPs are poorly digested by some people. Carbs are actually the main food source for gut bacteria, but FODMAP carbs feed the bacteria that are growing out of balance and causing problems. However, different bacteria eat different foods, so with a low-FODMAP diet, other gut bacteria are given a chance to grow back and flourish. This is why, over time, FODMAP foods can be gradually and successfully reintroduced. Studies have found that around 75 per cent of IBS patients had fewer symptoms while on a low-FODMAP diet. One study showed evidence that the low-FODMAP diet increased the richness and diversity of one type of bacterium. Another study, which followed people over 18 months, found most had successfully reintroduced FODMAP foods.

DITCH THE HAND SANITISER? We know antibiotics damage both good and bad bacteria in our gut. Further, antibacterial products affect the bacteria in our mouths and on our skin. Having the right bacteria in our mouths creates a ‘biofilm’ that acts to protect our teeth against the acid from the foods we eat. The wrong balance of bacteria, however, is damaging to our teeth. Similarly, over-using antibacterial hand sanitisers can actually damage your skin and help bad bacteria to grow. It may explain the increase in resistant strains of bad bacteria. AUGUST 2016 HEALTHY FOOD GUIDE




How can fermented foods help me (and my gut) feel better?


Is eating whole grains bad for my gut (and my health)?


Are windy foods like beans and lentils bad for my gut?

Fermented foods like sauerkraut, kimchi, kombucha and yoghurt contain vast amounts of bacteria. Some are also been known to have healing properties. The bacteria in fermented foods can help good bacteria in our gut grow.

Whole grains contain fibre and carbs — the favourite food of good gut bacteria. Studies show that eating whole grains and other fibre helps us grow the best mix of gut bacteria. However, if you have a bad mix of gut bacteria and a lot of tummy problems such as bloating, try a low-FODMAP diet which temporarily restricts some grains such as wheat and bran. But before cutting out entire food groups, talk to a dietitian who specialises in IBS.

Exercise gives gut bacteria a real workout We all know that regular exercise is important for keeping us both physically and mentally well, but emerging research suggests that exercise can also affect our gut bacteria. In a study comparing members of a rugby team to a less active group of men, a wider range of gut bacteria (which is a good thing) was seen in the rugby players, even after dietary differences were accounted for. Studies on active mice also showed a larger range of gut bacteria compared to a group of more sedentary animals. This connection between gut bacteria and exercise is so new that we are not exactly sure how it works It could be a combination of increased speed of movements through the gut, reduced stress and anxiety, and weight loss — al things that keep your gut healthy


Whole grains are a favourite food for our gut bacteria

No — quite the opposite. Beans and lentils contain important fibres that are a great food source for healthy bacteria. But be careful. It’s best to introduce any new food for bacteria ude beans and tablespoons wly from there. ome beans and cause of your an intolerance to foods. But there s, such as canned entils. Most of ding FODMAPs om the lentils cooked, so just n and rinse off e liquid.

hfg FEATURES Why you tend to get

FATTER in winter

(and why you don’t have to!) ❛

Half of us Oh, but it’s just will gain my ‘winter coat’ a few kilos It’s easy to blame those extra few kilos on the this winter, need to stay warm over winter. “It’s a myth that we and it can gain weight for extra warmth,” says Dr Kacie be difficult to shift. Dickinson, Associate Lecturer in Nutrition and Unlike our Dietitian Brooke Dietetics at Flinders University. “Any influence ancestors, Longfield shows of cold temperature on weight gain is minimal how you can avoid there’s no need here in Australia where our winter is mild.” winter weight gain. to store fat when While our Palaeolithic ancestors stored fat in

food is scarce


or the majority of us, i t means more time on couch with a blanket a bowl of comfort food. So, it’s no surprise whe jeans and sweaters start fe a bit snug. In fact, 50 per c men and 38 per cent of w are expected to gain up to kilos between the months June and August.


their bodies over the winter months when food they hunted was scarce, we no longer need to live this way, as our food is available 24/7.

AT YOU CAN DO ’t believe that weight gain evitable over winter. If do, you’ll ignore that your hes are getting tighter and l portions are getting larger. ead, set yourself healthy er goals such as ‘try a new tious winter recipe each k’ or ‘join a yoga class’.

Photos: iStock.

Eating rich, comfort food isn’t the only reason our jeans ‘shrink’ in winter AUGUST 2016 HEALTHY FOOD GUIDE


hfg FEATURES ❛Stodgy carbs are comforting❜ When it’s cold, we crave hearty stews, creamy pastas and buttery mash over light salads. These heavier meals tend to be high in carbs and fat. Bleak, rainy weather can also lower our mood, which can develop into a form of depression called seasonal affective disorder (SAD). So we may use food to cheer ourselves up. But while stodgy carbs may boost the feel-good hormone serotonin, there’s no need to drown your sorrows with a big bowl of spaghetti carbonara, night after night.

WHAT YOU CAN DO Eating meals full of vegies helps you feel positive and energised. Having casseroles and soups is a great way to load up on vegetables and legumes, like chickpeas and lentils, which are high in filling fibre, so you’re less likely to eat huge portions. Include winter greens like silverbeet, broccoli and peas. You’ll find plenty of healthy and hearty winter recipes in this issue.

Loading up on vegies helps you feel more energised

dark ❛andIt’scold ❜

We also tend to gain weight in winter because we move less. With shorter daylight hours, we do less kilojoule-burning outdoor activities like going for walks, taking the kids to the park and even getting out in the garden. “More time spent indoors means less physical activity, which is a common reason for winter weight gain,” says Dr Dickinson. The good news is that modern conveniences such as 24-hour gyms and indoor, heated pools make it a bit easier to increase our activity levels in winter.

WHAT YOU CAN DO If you’re a morning exerciser but are finding it hard to roll out of bed when it’s cold and dark, why not change to an evening workout schedule? Ask your partner or a friend to join you so you have an incentive to get out.


traps for winter weight gain t drinks

Did you k no In winter, w? 9 of us eat 0% more high-kilo joule takeaway s

The couch and ❛takeout are calling! ❜

Cold weather tends to keep us indoors, rugged up on the couch, dialling for takeaway. According to a 2012 NSW Food Authority and NSW Health Survey, nine in 10 of us eat more high-kilojoule takeaways and fast food during the winter season. And being at home, it’s also easy to grab a pack of biscuits or chocolate from the pantry to nibble on while watching that Friday-night movie.

WHAT YOU CAN DO Keep your kitchen stocked with easy dinner staples, like baked beans, canned tomatoes and instant rice, and healthy snack options such as nuts, fruit and reduced-fat yoghurt. There’s nothing wrong with the occasional takeaway, but they’re generally higher in kilojoules and salt than a home-cooked meal. And if you do order a takeout, go for healthier choices such a gourmet vegetarian pizza on a thin base, a stir-fry packed with vegies or a tomato-based pasta dish.

o can resist arm, fresh ee or creamy chocolate? rge cafe-style up to 1400kJ (335cal) — twice the kilojoules of a healthy snack. Choose smaller sizes and ask for reduced-fat milk.

Mashed potato It’s smooth and buttery, and tastes so good! And this is why it’s so easy to overeat. Hold back on the butter (adding just a dash of milk), and try mashing in some cauliflower or carrots to boost your fibre.

ngs In

Swap fatty takeaways

r, fruit is hing way a meal, winter we search for something warming. Rich, self-saucing puddings and crumbles are loaded with fat and sugar so watch the portions often.

reamy uces small dish of eamy pasta 720cal), almost half your daily needs if you’re trying to lose weight. Tomato-based sauces are the best option, and add a teaspoon of grated parmesan if desired. AUGUST 2016 HEALTHY FOOD GUIDE


hfg FEATURES Try these low-kJ comforts

I’m always hungry!

Sip on herbal tea

The cold months find us burning fewer kilojoules as a result of our tendency to spend more time indoors. So why do we still feel so hungry? Outside in the cold, our body works hard to keep us warm by shivering, which burns energy. But, given that we’re usually rugged up inside, and are blessed with much milder winter weather than Europe and Northern America, we can’t use the excuse that our bodies are burning hundred of kilojoules, shivering, to keep us warm. Instead, that urge to eat is often due to ‘comfo hunger, as opposed to ‘true’ hunger. Cold weat leads us to seek out hearty, comfort foods.

WHAT YOU CAN DO Bulk your meals out w high-fibre vegies which will fill you up for very f kilojoules. And swap less-satisfying carbs like white bread and mashed potato for satiating foods like brown rice, quinoa and sweet potato. See our list of healthier, low-fat comfort foods on the right.

Swap milky coffee and sugary hot chocolate for a herbal tea. Green tea can also help reduce your risk of catching a cold.

Slurp up vegie soups Skip creamy soups and spoon nto one with loads of vegies. Plus, studies show that people eat 20 per cent less when they tart their meal with soup.

to baked beans small can of reduced-salt beans on grainy toast. arming, high-protein ast will keep you full rough until lunch.

on stewed fruit For those sweet cravings, stewed apples, pears or rhubarb with Greek-style yoghurt are a satisfying snack. Add a shake of cinnamon to bring out natural sweetness.

Make a meal of porridge Warm and comforting, a bowl of porridge is high in fibre and low in fat, making it the ideal way to start the day.

Roast more vegies Instead of just potatoes, y roasting some carrots, iflower and broccoli st your vegie intake.

Shake on the chilli

Find this Chicken, lentil & sweet potato curry recipe on


Turn up the heat with a spicy meal such as chilli con carne or a hot Indian curry. These fiery flavours raise our metabolism. W

got e v ’ We


visit us at


for health news, nutritious recipes and great prizes!


tasty one-pot meals

energy boosters

light & healthy biscuits BEAT THE BLUES

Upside-down breakfast, p86

Got the winter blues? Our energy-boosting recipes will increase your vitality. You’ll spend less time washing up with our one-pot meals. And if you’re looking for a healthy breakfast, turn to p84. Enjoy!

We’ve done the hard work for you! Our recipes are based on fresh and nutrient-rich ingredients that are easy to find and affordable. Every main meal contains at least two serves of vegies for optimal health benefits, and our recipes are based on ideal portion sizes. Every recipe meets our dietitians’ nutrition criteria to ensure it doesn’t contain too much energy, saturated fat, sodium or sugar. Every dish is tried and tested at least twice so we know it’s a reliable recipe that tastes great. Every recipe has a complete nutrition analysis for your benefit. The table on p97 helps you determine how each recipe works as part of your daily nutrition and energy needs. Our food writers work with qualified dietitians to develop these recipes for maximum health benefits. For more detail on our recipe badges, see p99.


9dairy free 9diabetes friendly 9gluten free 9vegetarian AUGUST 2016 HEALTHY FOOD GUIDE


hfg RECIPES Pilaf is rice cooked in stock. We’ve added loads of veg for extra fibre

Spiced beef & cauliflower pilaf

Serves 6 Cost per serve $2.10 Hands-on time 15 min Cooking time 35 min

9dairy free 9diabetes friendly 1 tablespoon olive oil 2 brown onions, thinly sliced 200g Swiss brown mushrooms, thinly sliced 300g lean beef mince 2 tablespoons korma curry paste 400g cauliflower florets (½ small cauliflower) 1½ cups basmati rice 2 cups reduced-salt chicken stock 1 x 400g can no-added-salt brown lentils, rinsed, drained 1 cup frozen peas, thawed 1 tablespoon toasted flaked almonds ½ cup coriander leaves



PER SERVE 1865kJ/446cal Protein 26.3g Total Fat 12.5g Sat Fat 2.8g Carbs 52.2g


Sugars 4.5g Fibre 8.1g Sodium 577mg Calcium 60mg Iron 4.0mg

1 Heat oil in a large saucepan on medium heat. Cook onion and mushrooms, stirring occasionally, for 10 minutes, or until caramelised. 2 Add mince. Cook, stirring to break meat up, for 5 minutes, or until browned. Add curry paste, cauliflower and rice to pan. Cook, stirring, for 1 minute. 3 Add stock with 2 cups of water. Bring to the boil. Reduce heat and simmer, covered, for 15 minutes, or until rice is tender. Using a fork, stir to separate the rice grains. Add lentils and peas. Cook for 1 minute, or until heated through. Top pilaf with flaked almonds and coriander leaves, and serve.

Make both these dishes


Who knew you could squeeze so much goodness into just one pot and still have it ulous?

Recipes: Liz Macri. Photography: Mark O’Meara. Styling: Julz Beresford. Food prep: Kerrie Ray

one-pot eals

Prawn korma curry with yoghurt (See recipe on p63)

from just the one jar of korma curry paste AUGUST 2016 HEALTHY FOOD GUIDE


hfg RECIPES Lamb shank & tomato soup






Lamb shank & tomato soup Serves 4 Cost per serve $3.00 Hands-on time 30 min Cooking time 1 hour 45 min Suitable to freeze

9dairy free 1 tablespoon olive oil 2 lean French-trimmed lamb shanks 1 brown onion, finely chopped 2 medium carrots, finely chopped 2 celery stalks, finely chopped 1 medium red capsicum, finely chopped 2 garlic cloves, crushed 1 x 410g can no-added-salt chopped tomatoes


1194kJ/286cal Protein 20.1g Total Fat 10.6g Sat Fat 2.8g Carbs 23.8g

2 cups reduced-salt chicken stock ²⁄³ cup small wholegrain penne pasta 150g green beans, cut into 3cm lengths ¹⁄³ cup fresh basil leaves 1 Heat olive oil in a large saucepan over medium-high heat. Cook lamb shanks, turning, for 5 minutes, or until browned. Remove from pan and set aside. 2 Add onion, carrot, celery and capsicum to the same pan over medium heat. Cook, stirring, for

Sugars 7.4g Fibre 7.3g Sodium 663mg Calcium 104mg Iron 3.9mg

5 minutes, or until softened. Add the garlic and cook for 1 minute. 3 Return lamb to pan. Add the tomatoes and stock with 4 cups of water. Bring to the boil. Reduce heat to low. Simmer, covered, for 1½ hours, or until lamb is tender. Remove lamb from soup. Shred the meat. Discard bone. 4 Return the soup to the boil. Add pasta. Cook, covered, for 8 minutes or until pasta is tender. Add lamb, beans and half the basil. Cook until beans are tender. Ladle soup into 4 bowls. Top with the remaining basil and serve. Herbs add salt-free flavour to roast chicken Eschalots

are high in vitamin C & cancer-reducing antioxidants

Fennel & herb roast chicken (See recipe on p63) AUGUST 2016 HEALTHY FOOD GUIDE


hfg RECIPES Look for roasted vegies in the deli section of your supermarket

Roasted vegetable frittata Serves 4 Cost per serve $3.30 Hands-on time 15 min Cooking time 30 min

9gluten free 9vegetarian 9dairy free 9diabetes friendly 400g potatoes, peeled, thinly sliced 1 red onion, thinly sliced ½ cup store-bought roasted capsicum strips, drained ¹⁄³ cup oil-free semi-dried tomato strips ¼ cup thinly sliced basil leaves 50g reduced-fat feta, crumbled 4 eggs 2 egg whites ½ cup reduced-fat milk 2 garlic cloves, crushed 100g mixed baby salad leaves 1 Lebanese cucumber, peeled into ribbons 100g crunchy sprout combo 2 tablespoons lemon juice 2 teaspoons olive oil

PER SERVE 1071kJ/256cal Protein 17.8g Total Fat 9.8g Sat Fat 4.0g Carbs 20.6g


Sugars 7.7g Fibre 5.0g Sodium 276mg Calcium 152mg Iron 2.5mg

Roasted vegetable frittata

1 Preheat oven to 190°C. Grease a 3cm-deep, 19cm x 29cm slice pan. Line pan with baking paper, extending 3cm over long sides. 2 Place half the potato and half the onion in prepared pan. Top with capsicum, tomatoes and half the basil. Top with remaining onion and potato. Sprinkle with feta and remaining basil. 3 Whisk eggs, egg whites, milk and garlic in a jug. Season with cracked black pepper. Pour into pan. Bake for 30–35 minutes or until golden and just set. Top with extra basil, to serve. 4 Meanwhile, combine salad leaves, cucumber, sprouts, juice and olive oil in a large bowl.

Prawn korma curry with yoghurt (p59) Serves 4 Cost per serve $5.50 Hands-on time 25 min, plus 30 min marinating Cooking time 15 min

9gluten free 9diabetes friendly

Sauté the onion for 3 minutes, or until soft. Add garlic and ginger. Cook for 1 minute, stirring, or until fragrant. Add the prawn mixture. Cook for 5–6 minutes, or until prawns are cooked through. 3 Add snow peas, sugar snap peas, spinach and yoghurt to the pan. Cook, stirring, for 2–3 minutes, or until vegies are tender. Divide warmed rice between 4 serving plates. Spoon curry over rice, garnish with coriander and serve. Note Korma is a mild curry. Look for korma paste in the sauces section in the supermarket. HIGH


1 tablespoon korma curry paste ²⁄³ cup reduced-fat coconut milk 500g peeled green prawns, deveined 1 tablespoon olive oil 1 large brown onion, thinly sliced 2 garlic cloves, crushed 1 tablespoon finely grated fresh ginger 150g snow peas, halved diagonally 150g sugar snap peas 60g baby spinach ½ cup reduced-fat plain yoghurt 3 cups cooked brown rice, warmed, to serve Coriander leaves, to serve 1 Place curry paste and coconut milk in a large bowl and mix together well. Add prawns and stir to coat well. Cover and place in the fridge for 30 minutes. 2 Heat oil in a large non-stick frying pan over medium heat.

PER SERVE 2001kJ/479cal Protein 35.6g Total Fat 12.5g Sat Fat 5.6g Carbs 51.4g

Sugars 6.9g Fibre 6.8g Sodium 483mg Calcium 294mg Iron 4.1mg

Fennel & herb roast chicken (p61) Serves 4 Cost per serve $4.45 Hands-on time 25 min Cooking time 45 min

9gluten free 9dairy free 9diabetes friendly

8 small (110g each) skinless chicken thigh cutlets (bone-in) 1 tablespoon olive oil 2 teaspoons fennel seeds, lightly crushed 2 teaspoons ground coriander 2 teaspoons fresh thyme leaves 2 garlic cloves, crushed ¹⁄³ cup chopped flat-leaf parsley 500g baby potatoes, halved 2 small fennel bulbs, cut into thin wedges 12 eschalots, peeled 2 bunches broccolini, chopped 1 Preheat oven to 200°C. Place chicken in a large bowl. Drizzle with half the oil. Add the fennel seeds, coriander, thyme, garlic and half the parsley. Toss to coat. 2 Place baby potatoes, fennel, eschalots and remaining oil in a large baking dish. Toss well to coat. Add the chicken. Bake for 45 minutes, or until the chicken is cooked through and vegetables are just tender. 3 Meanwhile, steam broccolini for 2 minutes, or until just tender. Serve the roast chicken with vegetables. Scatter with remaining parsley and serve. Cook’s tip Get a head start on meal prep — marinated, uncooked chicken is suitable to freeze.



PER SERVE 1649kJ/395cal Protein 36.6g Total Fat 16.2g Sat Fat 4.1g Carbs 20.6g

Sugars 5.7g Fibre 8.9g Sodium 216mg Calcium 113mg Iron 4.3mg AUGUST 2016 HEALTHY FOOD GUIDE



Meals to boost your


ENERGY Feeling a little flat? Put a spring in your step with our tasty, high-energy meals shown on the following pages.

Sweet potato


uelling your body with the right foods will increase your energy levels. So, we’ve combined the everyday ingredients you see here into delicious dinners that will boost your energy, strengthen your immunity and give you the vitality we all crave.

Red lentils


Tomatoes Turmeric 64

Silverbeet Broccoli

Black lentils Baby inach

Rye bread

Recipes: Chrissy Freer. Photography: Mark O’Meara. Styling: Julz Beresford. Food prep: Kerrie Ray.



Cannellini beans





hfg RECIPES These nutrient-rich meals help fight

Rich in winter greens Packed with four serves of vegies, this dish is very high in fibre to help banish that sluggish feeling.

Cajun salmon with garlic greens (See recipe on p69)


fatigue so you can sail through your day!

Pumped with iron

Mussels are a great source of iron. Eating enough iron is key to feeling full of energy and being mentally alert.

Mussels in smoky tomato broth with garlic rye toasts (See recipe on p70)



PER SERVE 1375kJ/329cal Protein 21.8g Total Fat 8.7g Sat Fat 1.6g Carbs 33.2g

Sugars 9.6g Fibre 7.3g Sodium 877mg Calcium 217mg Iron 14.5mg AUGUST 2016 HEALTHY FOOD GUIDE


hfg RECIPES Load up on sustaining carbs

Sweet potato is a delicious low-GI carb, which fills you up while also giving you long-lasting energy.

Chicken, fig & sweet potato tagine 68

Chicken, fig & sweet potato tagine Serves 4 Cost per serve $3.95 Hands-on time 20 min Cooking time 25 min Suitable to freeze

9dairy free 9diabetes friendly

partially cover and simmer for 15–20 minutes, or until sweet potato is tender. Remove lid and simmer for a further 5 minutes, or until sauce is slightly reduced. 4 Garnish tagine with coriander leaves and serve with steamed broccolini and zucchini.

1 teaspoon lemon zest 1 x 400g can cannellini beans, rinsed, drained ½ bunch silverbeet, trimmed, coarsely chopped 2 teaspoons lemon juice Lemon wedges, to serve

1 Steam or boil broccoli and beans for 2 minutes, or until just tender. Drain and set aside. 2 Sprinkle the salmon fillets with Sugars 15.1g Cajun seasoning. Heat a chargrill Fibre 7.2g Sodium 515mg pan or barbecue hotplate over Calcium 113mg high heat, and spray with oil. Iron 3.2mg Grill the salmon for 2 minutes each side, for medium, or until cooked to your liking. 3 Meanwhile, heat olive oil in a large frying pan over medium heat. Add garlic and zest; cook, stirring, for 1 minute, or until fragrant. Add steamed vegies and cannellini beans, cook, stirring, for 1 minute. Add the silverbeet and cook, stirring, until just wilted. Add lemon juice to taste, and season with cracked black pepper. 4 Serve salmon on the warm vegies with a Cannellini (p66) beans make this wedge of lemon. meal satisfying Serves 4 Cook’s tip Watch & tasty Cost per serve $5.00 out! Cajun seasoning Time to make 20 min can be quite spicy, so adjust the amount you 9gluten free 9dairy free diabetes friendly use according to taste. 9

1 tablespoon olive oil HIGH PROTEIN 600g chicken thigh fillets, trimmed, cut into 2cm cubes PER SERVE 1 large red onion, finely 1448kJ/346cal chopped Protein 27.2g Total Fat 13.9g 2 garlic cloves, crushed Sat Fat 3.3g 2 teaspoons finely Carbs 25.2g grated fresh ginger 1½ teaspoons cumin A tagine is 1 teaspoon ground a hearty meat coriander & veg stew with flavoursome 1 cinnamon stick spices 1½ cups (375ml) reduced-salt chicken stock ¼ cup (45g) chopped dried figs 400g sweet potato, peeled, cut into cubes Coriander leaves, to garnish 4 cups steamed greens (broccolini and zucchini), to serve

Cajun salmon with garlic greens

1 Heat half of the oil in a large saucepan over medium-high heat. Cook chicken, in batches, for 2–3 minutes, or until browned. Transfer to a bowl and set aside. 2 Heat the remaining oil over medium-low heat. Sauté onion for 3–4 minutes, or until soft. Add garlic, ginger and spices, plus the cinnamon stick. Cook, stirring, for 2 minutes, or until fragrant. 3 Return chicken to pan and stir to combine. Add the stock, figs and sweet potato. Bring to the boil, then reduce heat to low,

300g broccoli, cut into florets 150g green beans, cut into 4cm lengths 4 x 125g skinless salmon fillets 1 teaspoon gluten-free Cajun seasoning 1 tablespoon olive oil 4 garlic cloves, thinly sliced



PER SERVE 1689kJ/404cal Protein 40.9g Total Fat 19.0g Sat Fat 4.4g Carbs 13.0g

Sugars 3.5g Fibre 11.1g Sodium 496mg Calcium 141mg Iron 5.4mg AUGUST 2016 HEALTHY FOOD GUIDE



Transform your energy levels by making garlic and smoked paprika, cook, 2 garlic cloves, crushed stirring, for a further minute. 2 teaspoons finely grated 2 Increase the heat to high, add fresh ginger the white wine and simmer until 1 small red chilli, seeded, liquid reduces by half. Add the finely chopped tomatoes, simmer for 1 minute. 2 teaspoons brown mustard Add the mussels, cover pan with seeds lid and simmer for 6–7 minutes, ½ teaspoon turmeric shaking the pan occasionally, 3 vine-ripened tomatoes, diced or until mussels are opened. 300g peeled pumpkin, diced 3 Meanwhile, combine the ¾ cup (150g) red lentils, rocket, fennel and zucchini in rinsed, drained a large bowl, and drizzle with 120g baby spinach remaining olive oil and ¹⁄³ cup reduced-fat plain (p67) balsamic vinegar. Toast yoghurt, to serve Serves 4 rye bread until golden; 2 naan breads, warmed, Mussels Cost per serve $6.85 rub toast with cut side halved, to serve are packed with heart-healthy Time to make 20 min of extra garlic clove. omega-3 fats 4 Season mussels with 1 Heat olive oil in a large 9dairy free cracked black pepper. saucepan over medium heat. 1 tablespoon olive oil Ladle the mussels and Sauté onion for 5 minutes, or 1 medium onion, chopped broth into 4 serving bowls, until softened. Add the garlic, 3 garlic cloves, thinly sliced, and serve with the fennel salad ginger, chilli, mustard seeds plus 1 extra garlic clove, and garlic rye toasts. and turmeric; cook, stirring, peeled, halved Cook’s tip Slice the zucchini for 1 minute or until fragrant. 1 teaspoon smoked paprika into ribbons using a vegetable 2 Add tomatoes to the pan ½ cup (125ml) white wine peeler, stopping when you and cook, stirring, for 1 minute. 3 large vine-ripened tomatoes, reach the seeds. Add the pumpkin and diced lentils with 2 cups of Dhal is 1.5kg black mussels, water, and bring to the a vegetarian debearded, shells scrubbed boil. Reduce heat to dish high in 120g baby rocket leaves low and simmer for energising 1 fennel bulb, trimmed, thinly 15–20 minutes, or until protein Serves 4 sliced the lentils are tender Cost per serve $2.75 2 large zucchini, cut into and thick. Add the baby Hands-on time 15 min ribbons (see Cook’s tip) spinach and cook, stirring, for Cooking time 25 min 2 teaspoons balsamic vinegar 2 minutes, or until wilted. Season Suitable to freeze 4 slices rye bread with cracked black pepper. 3 Serve the dhal with yoghurt 9diabetes friendly 1 Heat half of the oil in a large and warmed naan bread. 9vegetarian heavy-based pan with a tight Note To make this meal 1 tablespoon olive oil fitting lid over a medium-low gluten free, serve dhal with 1 large brown onion, heat. Sauté onion for 5 minutes, gluten-free pappadams finely chopped or until softened. Add the sliced instead of naan bread.

Mussels in smoky tomato broth with garlic rye toasts

Lentil, pumpkin & spinach dhal


home-cooked meals a healthy habit

Packed with a rainbow of veg A mix of green, orange and red vegies ensures a rich brew of antioxidants to fight away illness that can drain your energy.

Lentil, pumpkin & spinach dhal

PER SERVE 1615kJ/386cal Protein 18.7g Total Fat 10.3g Sat Fat 1.9g Carbs 49.0g

Sugars 17.9g Fibre 12.4g Sodium 88mg Calcium 164mg Iron 5.6mg AUGUST 2016 HEALTHY FOOD GUIDE




Chicken & couscous stuffed capsicums


Recipes: Joanne Turner. Photography: Mark O’Meara. Styling: Julz Beresford. Food prep: Kerrie Ray.

Rushed for time? We’ve got you covered for each day of the week. MONDAY

you’ll need …

Chicken & couscous stuffed capsicums Serves 4–6 Cost per serve $3.90 Time to make 30 min red capsicums

9diabetes friendly


is a handy alternative to

rice & cooks in minutes!



PER SERVE (1 capsicum + 1 cup salad) 1656kJ/396cal Protein 39.5g Total Fat 9.2g Sat Fat 5.0g Carbs 34.3g

Sugars 9.1g Fibre 7.2g Sodium 309mg Calcium 312mg Iron 3.8mg


1 x 400g can no-added-salt chopped tomatoes 200g baby spinach ¾ cup couscous 50g store-bought chargrilled eggplant, drained, sliced ½ cup basil leaves 300g BBQ chicken breast, skin removed, shredded 4–6 large capsicums, tops cut off and seeded (keep tops) 150g reduced-fat smooth ricotta ½ cup reduced-fat grated cheese Garden salad, to serve 1 Preheat oven to 220°C. Line a baking tray with baking paper. Place tomatoes and spinach in a large heatproof dish, combine well, and microwave for 2 minutes on high. Add couscous, eggplant, basil and chicken. Stir to combine. 2 Spoon the couscous mixture into capsicums. Top with 2 tablespoons of ricotta and sprinkle with grated cheese; place capsicum lids on top just to the side. Place on prepared tray and bake for 15–20 minutes, or longer for a softer capsicum. 3 Serve stuffed capsicums with a garden salad drizzled with olive oil and balsamic vinegar, if desired. Cook’s tip Use capsicums that can stand upright and have them at room temperature, for best results.



canned tomatoes

+ smooth ricotta

plus + baby spinach + fresh basil + chargrilled eggplant + BBQ chicken breast + grated cheese + garden salad AUGUST 2016 HEALTHY FOOD GUIDE




½ red onion, finely sliced 1 avocado, diced 1 Lebanese cucumber, sliced 2–3 teaspoons balsamic vinegar

Grilled salmon with lentil salad & mint yoghurt

4 x 125g frozen salmon fillets, defrosted

Yoghurt sauce 1 x 170g tub reduced-fat plain yoghurt Juice of ½ lemon, plus lemon wedges, to serve 2 teaspoons mint, chopped ¼ teaspoon cumin

Lentil salad ¾ cup McKenzie’s SuperBlend Protein (lentils, quinoa, beans) 8 cups rocket leaves ¹⁄³ cup flat-leaf parsley, chopped

1 Preheat oven to 180°C. Line a baking tray with baking paper. Place salmon fillets on tray and bake for 10–15 minutes, or until cooked to your liking.

Serves 4 Cost per serve $5.50 Time to make 20 min

9diabetes friendly

2 Meanwhile, place SuperBlend in a saucepan with 3 cups of boiling water. Boil for 15 minutes, stirring occasionally, then drain well and rinse under cold water; drain again. Toss together with rocket, parsley, onion, avocado and cucumber in a large salad bowl. Drizzle with vinegar. 3 Mix sauce ingredients together in a small bowl. Serve grilled salmon with lentil salad and yoghurt sauce with lemon wedges on the side. Note McKenzie’s packaging states its SuperBlend may contain traces of gluten. For a gluten-free meal, use plain quinoa instead.

Grilled salmon with lentil salad & mint yoghurt



PER SERVE 2028kJ/485cal Protein 42.1g Total Fat 23.3g Sat Fat 5.5g Carbs 22.0g

you’ll need …


+ salmon fillets


Sugars 8.5g Fibre 7.0g Sodium 162mg Calcium 339mg Iron 6.4mg


McKenzie’s SuperBlend Protein

+ plain yoghurt


+ rocket & parsley + red onion + avocado + vinegar & cumin + lemon & mint

WEDNESDAY Seafood paella Serves 4 Cost per serve $4.15 Time to make 20 min

9gluten free 9dairy free 1kg pot-ready mussels 1 red onion, diced 1 medium red capsicum, seeded, diced 1–2 birdseye chillies, sliced 2 teaspoons paprika 2–3 strands saffron, chopped (optional) 3 garlic cloves, crushed 300g Roma tomatoes, chopped 300g frozen cooked, peeled prawns, thawed 1 x 450g pouch microwavable brown rice 2 cups baby spinach 1 cup frozen peas, thawed Lemon wedges, to serve 1 Simmer mussels in a large pot in 1 cup of water, covered, for 2–3 minutes, or until opened. Remove from heat. Keep covered. 2 Meanwhile, heat 1 tablespoon oil in a non-stick frying pan or large wok and set over medium heat. Cook onion, capsicum, chilli, paprika and saffron (if using) for 2–3 minutes, or until onion is soft. Add garlic and tomatoes to pan; cook, stirring occasionally, until tomatoes are soft. Add prawns and stir. Add rice, spinach, peas

Seafood paella and ¼ cup of water. Stir until rice and peas are heated through. 3 Add drained mussels and gently toss through the rice mixture. Serve the paella with lemon wedges. Note Buy vacuum-packed bags of pot-ready mussels from the seafood section in supermarkets.



PER SERVE 1860kJ/445cal Protein 41.0g Total Fat 7.8g Sat Fat 1.9g Carbs 48.6g

you’ll need …


+ pot-ready mussels

Sugars 5.9g Fibre 8.8g Sodium 795mg Calcium 269mg Iron 10.7mg

birdseye chillies


Roma tomatoes

+ red onion + red capsicum + garlic & paprika + brown rice + spinach & peas AUGUST 2016 HEALTHY FOOD GUIDE


hfg RECIPES Enjoy the lightly spiced

taste of low-fat falafels

Quick falafels

76 you’ll need …

Made from chickpeas, high-fibre falafels taste great in burgers or wraps THURSDAY Quick falafels Serves 4 Cost per serve $3.60 Time to make 25 min

9dairy free 9vegetarian Falafels 1 small onion, quartered 1 garlic clove ½ cup flat-leaf parsley 1 x 400g can no-added-salt chickpeas, rinsed, drained 1 tablespoon plain flour ½ teaspoon cumin 4 slices wholemeal Lebanese bread, warmed slightly 6 large iceberg lettuce leaves, thinly sliced 2 medium tomatoes, sliced 1 small red onion, thinly sliced 2 cups store-bought tabouli 4 tablespoons reduced-fat hoummos Hot chilli sauce, to serve (optional)

+ Lebanese bread


just combined. Season with cracked black pepper. Remove mixture from the processor and knead to combine well. Shape the mixture into 12 small balls. 2 Heat 1 tablespoon olive oil in a large non-stick frying pan and set over medium heat. Cook the falafels for 5–10 minutes, shaking the pan occasionally and gently, to brown evenly on all sides. 3 Top each piece of Lebanese bread with 3 falafels, lettuce, tomato, onion and tabouli. Spoon over each with a dollop of hoummos, and drizzle with chilli sauce, if desired. Roll up gently. Serve falafel wraps with extra salad and hoummos. Cook’s tip Instead of frying the falafels, you can bake them with no oil for 15 minutes at 180°C.


+ cumin


plus... PER SERVE

1 Blitz onion, garlic and parsley in a small food processor. Add chickpeas, flour and cumin to the processor, and blend until

canned chickpeas

1957kJ/468cal Protein 17.9g Total Fat 9.3g Sat Fat 1.3g Carbs 65.2g

Sugars 8.0g Fibre 15.7g Sodium 659mg Calcium 159mg Iron 7.0mg

+ onions & garlic + parsley + plain flour + iceberg lettuce + tomatoes AUGUST 2016 HEALTHY FOOD GUIDE




Cheat’s steak stew & dumplings Serves 4 Cost per serve $5.20 Time to make 25 min 400g mushrooms, sliced 200g broccolini, chopped into 5cm lengths 3 x 300g tubs Created with Jamie Angus Beef and Ale soup (see Cook’s tip) Chopped parsley, to garnish Dumplings 1¹⁄³ cup wholemeal self-raising flour ½ teaspoon mixed dried herbs 40g reduced-fat olive oil spread ½ cup reduced-fat milk 1 Heat 2 teaspoons olive oil in a large saucepan over medium heat. Add mushrooms and cook, stirring occasionally, for 2–3 minutes, or until softened. Add broccolini and soup to pan, bring mixture to a simmer; stir. 2 Meanwhile, place the flour and dried herbs in a bowl. Rub spread into the flour with finger tips until mixture resembles coarse breadcrumbs. Stir in the milk to form a firm but sticky dough. Turn dough out onto a clean work surface. Roll dough into 8 dumplings and place over the top of the soup mixture in pan. Cover saucepan with lid and

Cheat’s steak stew & dumplings simmer, allowing dumplings to steam for 10 minutes. Serve with chopped parsley. Cook’s tip Created with Jamie Angus Beef and Ale soup is available in the chilled soup section of Woolworths.



PER SERVE 2085kJ/499cal Protein 26.4g Total Fat 16.1g Sat Fat 5.5g Carbs 55.1g

you’ll need …


+ broccolini


Sugars 10.3g Fibre 13.1g Sodium 806mg Calcium 93mg Iron 4.2mg


Created with Jamie Angus Beef & Ale soup

+ mushrooms


+ self-raising flour + mixed dried herbs + olive oil spread + milk

Meal for one

Dig into this comforting, creamy pasta that’s loaded with high-fibre veg.

Pasta with roasted winter vegies Serves 1 Cost per serve $5.10 Time to make 40 min

9gluten free 9vegetarian 9diabetes friendly 75g peeled pumpkin, diced ½ small onion, thickly sliced 2 baby beetroots, peeled, chopped ½ teaspoon nutmeg ¹⁄³ cup (40g) gluten-free pasta Zest and juice of ½ lemon 1½ tablespoons reduced-fat sour cream 1 cup baby spinach 1 tablespoon chopped walnuts

Recipe, styling & food prep: Sarah Swain. Photography: Melanie Jenkins.

Pasta with roasted winter vegies

1 x 125g can chickpeas, rinsed, drained 1 tablespoon grated parmesan Fresh herbs, to garnish 1 Preheat oven to 200°C. Spray a baking dish with olive oil. Add pumpkin, onion and beetroot to the dish; season with a pinch of nutmeg and cracked black pepper. Combine and roast for 20–25 minutes, tossing once. 2 Meanwhile, cook the pasta according to packet directions. Reserve a few tablespoons of cooking water before draining. 3 Mix lemon zest and juice in a small bowl with sour cream and

remaining nutmeg. Add to the pasta with baby spinach and reserved cooking water. Toss lightly to coat pasta in sauce. 4 Add the roasted vegetables, walnuts and chickpeas to the creamy pasta, and toss again. Garnish with grated parmesan, cracked black pepper and fresh herbs, and serve.

PER SERVE 1958kJ/468cal Protein 17.5g Total Fat 15.8g Sat Fat 4.8g Carbs 59.2g

Sugars 15.8g Fibre 10.3g Sodium 416mg Calcium 209mg Iron 3.4mg

This easy dish is bursting with fibre to keep you satisfied AUGUST 2016 HEALTHY FOOD GUIDE


hfg RECIPES Low-kJ

biscuits are the perfect sweet treat for young & old!

Chocolate hazelnut biscuits

PER BISCUIT 274kJ/66cal Protein 1.1g Total Fat 3.7g Sat Fat 0.6g Carbs 6.7g


Sugars 4.2g Fibre 0.9g Sodium 18mg Calcium 11mg Iron 0.4mg

(See recipe on p82)


226kJ/54cal Protein 0.9g Total Fat 2.1g Sat Fat 0.4g Carbs 7.9g

Sugars 4.8g Fibre 0.7g Sodium 60mg Calcium 7.9mg Iron 0.2mg

Strawberry & almond biscuits

Recipes: Liz Macri. Photography: Mark O’Meara. Styling: Julz Beresford. Food prep: Kerrie Ray.

(See recipe on p82)

it’s crunch Looking for a lighter, healthier biscuit? Then try these afternoon tea treats.

time Show us your style on

@hfgaustralia AUGUST 2016 HEALTHY FOOD GUIDE



As a snack, two of these biscuits have Chocolate hazelnut biscuits (p80) Makes 37 Cost per biscuit $0.25 Hands-on time 25 min Cooking time 12 min

Strawberry & almond biscuits (p81) Makes 46 Cost per biscuit $0.15 Hands-on time 25 min Cooking time 15 min

125g reduced-fat table spread 125g reduced-fat 1 cup raw caster sugar table spread 2 teaspoons vanilla extract Dried 1 cup brown sugar 1 egg berries add a 1 teaspoon vanilla 1²⁄³ cups wholemeal spelt burst of colour extract flour to these crisp 1 egg 1 teaspoon bicarb of soda biscuits 1 cup wholemeal Pinch of salt (optional) flour 46 pieces of freeze-dried ¼ cup cocoa powder strawberries (see Cook’s tip) Pinch of salt (optional) ¼ cup sliced natural almonds ¾ cup finely chopped toasted 1 Preheat oven to 160°C. hazelnuts Line 3 large baking trays 1 Preheat oven to 160°C. with baking paper. Line 3 large baking trays 2 Beat spread, sugar and vanilla with baking paper. with an electric mixer, until pale and creamy. Add egg. Sift flour, 2 Beat spread, brown sugar and soda and salt (if using) into mixture, vanilla in a medium bowl with returning husks to the bowl. Stir. an electric mixer until pale and 3 Roll 2 teaspoons of dough at creamy. Add egg and mix until a time into 46 balls. Place balls well combined. Sift flour, cocoa 3cm apart on prepared trays. and salt (if using) into mixture, Flatten slightly. Press a piece returning husks to the bowl. Stir of strawberry onto each dough until just combined. Place in round. Sprinkle with almonds. fridge for an hour, or until firm. 3 Roll 2 teaspoons of dough at 4 Bake for 13–15 minutes, a time into 37 balls. Roll balls in swapping trays halfway through chopped hazelnuts and place cooking time, or until biscuits 3cm apart on prepared trays. are light golden. Cool on trays. 4 Bake for 10–12 minutes, Cook’s tip Packs of freeze-dried swapping trays halfway through strawberries can be found in the cooking time, or until biscuits canned fruit aisle at Woolworths, are light golden. Cool on trays. or in health food stores. Note Store biscuits for up to Note Store biscuits for up to 5 days in an airtight container. 5 days in an airtight container.


Oat, pecan & sultana biscuits Makes 28 Cost per biscuit $0.20 Hands-on time 20 min Cooking time 12 min 80g reduced-fat table spread 1 cup brown sugar 1 teaspoon vanilla extract 1 egg 1¼ cups plain flour 1 teaspoon baking powder ½ teaspoon bicarb of soda Pinch of salt (optional) 1 cup rolled oats ¼ cup toasted pecans, chopped ¼ cup sultanas 1 Preheat oven to 160°C. Line 2 large baking trays with baking paper. 2 Beat spread, brown sugar and vanilla in a medium bowl with an electric mixer, until pale and creamy. Add egg and mix until well combined. Sift flour, baking powder, bicarb of soda and salt (if using) into the mixture. Add the rolled oats. Stir until just combined. Fold in the chopped toasted pecans and sultanas. 3 Roll level tablespoons of dough into 28 balls and place 3cm apart on prepared trays. 4 Bake for 12 minutes, swapping trays halfway through cooking time, or until biscuits are light golden. Allow to cool on trays. Note Store biscuits for up to 5 days in an airtight container.

less fat than a pack of crisps Oat, pecan & sultana biscuits

Oats & pecans

are good for your heart health PER BISCUIT 369kJ/88cal Protein 1.5g Total Fat 3.0g Sat Fat 0.5g Carbs 13.7g

Sugars 7.2g Fibre 0.8g Sodium 115mg Calcium 22mg Iron 0.4mg AUGUST 2016 HEALTHY FOOD GUIDE



shake it up Smoothie-licious brekkies are perfect for when you’re on-the-go and want a quick, nutritious start to your day.

Upside-down breakfast (See recipe on p86)


PER SERVE 1619kJ/387cal Protein 17.0g Total Fat 6.9g Sat Fat 1.2g Carbs 57.9g


Sugars 33.3g Fibre 9.5g Sodium 149mg Calcium 320mg Iron 3.5mg Nuts & blues Serves 2 Cost per serve $2.65 Time to make 10 min

9gluten free 9dairy free 9diabetes friendly 2 ripe bananas, peeled (use frozen bananas for a thicker consistency) ½ ripe avocado, stone removed 3 tablespoons hazelnut butter (or any other nut butter) 1 tablespoon cacao powder 1½ cups (375ml) cold almond milk (unsweetened)

This protein-rich

smoothie will give you long-lasting energy

To serve Fresh blueberries (or frozen, thawed) Toasted almonds or hazelnuts, roughly chopped 1 Roughly chop the bananas and add to a blender along with the flesh of the avocado and the rest of the ingredients. 2 Blend on a high speed until completely smooth. 3 Divide the blueberries between two medium-sized glasses. Muddle them slightly with the back of a spoon to release some of their juices. 4 Pour the nut smoothie on top of the muddled blueberries, finish with a sprinkling of the nuts and serve.

Nuts & blues



PER SERVE 2183kJ/522cal Protein 16.1g Total Fat 36.0g Sat Fat 6.4g Carbs 31.2g

Sugars 26.2g Fibre 8.2g Sodium 115mg Calcium 43mg Iron 1.7mg AUGUST 2016 HEALTHY FOOD GUIDE


hfg RECIPES Upside-down breakfast (p84) Serves 2 Cost per serve $2.80 Time to make 10 min

9diabetes friendly

Grab & go blackberry oats

Grab & go blackberry oats Serves 2 Cost per serve $2.05 Time to make 10 min

9diabetes friendly 1 cup fresh, ripe blackberries (or frozen, thawed) 1 cup (250g) plain unsweetened yoghurt 1–2 tablespoons honey ½ teaspoon vanilla extract or ground vanilla ½ cup (45g) rolled oats 2 tablespoons black chia seeds To serve 1 firm, ripe banana, sliced 1 Blend blackberries, yoghurt, honey and vanilla on a high speed until completely smooth.


2 Adjust the sweetness to your liking by adding more honey. 3 Pour into a bowl and stir in oats and chia seeds. Arrange banana slices around the inside of two sealable medium-sized glass jars. 4 Pour smoothie on top and serve chilled (to give the oats and chia seeds a chance to soak). Or, store in the fridge overnight to grab on your way out the next day. Keeps for a couple of days in the fridge, if unopened. HIGH


PER SERVE 1502kJ/359cal Protein 15.4g Total Fat 7.8g Sat Fat 1.1g Carbs 54.2g

Sugars 33.8g Fibre 14.6g Sodium 95mg Calcium 391mg Iron 1.6mg

For the berry & spinach smoothie 1 ripe banana, peeled 1 handful fresh baby spinach ½ cup frozen or fresh strawberries ½ cup frozen blueberries ½ teaspoon ground cardamom 1 cup (250ml) oat milk or almond milk (unsweetened) For the base layers 1 cup (150g) untoasted muesli 1 cup (250g) unsweetened Greek yoghurt To garnish Chopped fruit 1 Roughly chop the banana and blend with the rest of the berry and spinach smoothie ingredients on a high speed until completely smooth. 2 Divide the muesli between two large glass jars. Spoon yoghurt over the muesli in each glass jar. Pour the berry smoothie layer on top of the yoghurt, then top with chopped fruit of your choice and serve.

These great flavour combos are healthy, too! Peanut butter & jam milkshake

Peanut butter & jam milkshake

Serves 2 Cost per serve $1.20 Time to make 10 min

9dairy free For the peanut butter milkshake 1 ripe banana, peeled 3 tablespoons peanut butter (or any other nut butter) 1 cup (250ml) oat milk (or milk of choice) 2–3 ice cubes To serve Fresh strawberries, tops removed Juice of ½ lime 1 Put all of the peanut butter milkshake ingredients in a blender and blend on a high speed until completely smooth. 2 Cut the strawberries into quarters and lightly mash them with a fork before dividing them between two medium-sized glasses. Squeeze the lime juice over the strawberries and muddle them with the back of a spoon to release some of their juices. 3 Pour the peanut butter milkshake over the top of the muddled strawberries and serve. This is an edited extract from Green Kitchen Smoothies by David Frenkiel & Luise Vindahl published by Hardie Grant Books (RRP $34.99) and is available in stores nationally.



PER SERVE 1473kJ/352cal Protein 14.7g Total Fat 21.9g Sat Fat 3.3g Carbs 21.9g

Sugars 13.7g Fibre 5.9g Sodium 49mg Calcium 26mg Iron 1.2mg AUGUST 2016 HEALTHY FOOD GUIDE



lunch box HEROES Share your healthy lunch box with us to become a certified HFG Lunch Box Hero!

Kylie turns lunch ti ‘yum’ time for E me into den, 8.

ys her healthy jo n e , 8 , e ll e b a Is b Trudy. lunch packed

WIN a Happy Snack Co


Calling all kids! Let us feature your healthy lunch box on this page, and you’ll receive an official HFG Lunch Box Hero certificate to proudly stick on your fridge, along with a fantastic prize! If your photo appears here next month, you’ll WIN a prize pack from The Happy Snack Company valued at $45. Included are two new products in their range: Roasted Fav-va Beans Red Pepper & Chilli (6 x 25g) and Kids Roasted Fav-va Beans Salt & Vinegar (10 x 15g).

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How to enter Visit or mail your pictures to Locked Bag 5555, St Leonards, NSW 1590 (Each of this month’s Lunch Box Heroes has won an Artisse prize pack worth over $50 — well done!)

88 A small mug of warm soup is a great

food for

fussy eaters



This simple chicken soup is perfect for your toddler or kids of any age.

Quick chick risoni soup Serves 1–2 children Cost per serve $1.20 Hands-on time 5 min Cooking time 10–15 min 3 cups water 2 raw skinless chicken thighs, chopped into small, toddler-size pieces ½ cup risoni pasta (you can also use rice or pearl barley) ½ cup peas (fresh or frozen) ¼ teaspoon iodised salt flakes (optional) To serve Pecorino cheese, grated (hard Italian cheese made from sheep’s milk) Good quality bread, for dipping 1 Place the water into a medium saucepan over high heat until water is boiling. Reduce heat to low and gently add the chicken. Allow the water to simmer for about 3–5 minutes. 2 Add the risoni (or alternative) and continue simmering until

Quick chick risoni soup

it is almost cooked. For softer risoni pasta, and a thicker soup, simmer the soup for longer. 3 Add the peas and simmer for a further 2 minutes. Season to taste. Cool the soup before serving. Sprinkle with grated cheese. Serve with bread fingers. Note To make a quick chicken stock from scratch, complete step 1, then remove the chicken. Cook’s tip Boost your child’s vegie intake by adding half a cup of corn kernels or creamed corn, or diced carrots or zucchini into the pan, and cook until tender.



PER SERVE (without bread) 1252kJ/300cal Protein 26.7g Total Fat 9.1g Sat Fat 2.8g Carbs 26.5g

Sugars 0.8g Fibre 2.6g Sodium 312mg Calcium 34mg Iron 1.6mg

This recipe is taken from a2PLATINUM® Tiny Tummies: Food Ideas for Toddlers (even the fussy ones). Download free from Food ideas for toddlers (even the fussy ones) AUGUST 2016 HEALTHY FOOD GUIDE


hfg WEEKLY MENU Your energy-boosting Compiled by HFG dietitian Brooke Longfield

Boost your vitality this winter! It’s that time ❝ of year where the cold weather seems to drain our energy levels, which makes preparing nourishing meals seem like an effort. So, if winter has left you feeling flat, try this 7-day menu. It’s packed with easy, energising meals and snacks that will help you lose weight, so you can feel your very best, no matter what time of year it is. Enjoy!




Breakfast Ř Upside-down breakfast (p86) (1600kJ/380cal total)

Breakfast Ř Avocado toast 2 slices soy–linseed toast topped with ¼ avocado & 1 sliced tomato Ř 1 large orange (1700kJ/410cal total)

Breakfast Ř Banana porridge made of ½ cup rolled oats, ½ cup milk, 1 banana & 2 tbs plain yoghurt (1600kJ/380cal total)

Lunch ŘSalmon & avo crackers 4 Ryvita crispbreads topped with ¼ small avocado, 100g smoked salmon, sliced tomato & baby spinach (2100kJ/500cal total)

Lunch Ř Leftover Lentil, pumpkin & spinach dhal (p70) Ř 1 banana (2000kJ/480cal total)

Dinner ŘLentil, pumpkin & spinach dhal (p70) (1600kJ/380cal total)

Dinner Ř Cajun salmon with garlic greens (p69) (1700kJ/410cal total)

Snacks Ř1 medium pear Ř 170g tub reduced-fat Greek-style plain yoghurt with 2 tbs natural muesli (1100kJ/260cal total)

Snacks Ř 170g tub reduced-fat Greek-style plain yoghurt with ½ cup mixed berries Ř 2 Corn Thins with 2 tbs reduced-fat hoummos (900kJ/215cal total)

Learn more about your individual nutrition needs on p97.

Spread out your snacks throughout the day. 90

Lunch Ř Chicken & avo toastie 100g chicken breast, ¼ small avocado & sliced tomato on 2 slices soy–linseed bread, toasted (2000kJ/480cal total) Dinner Ř Roasted vegetable frittata (p62) Ř 5 chocolate-coated almonds (1600kJ/380cal total) Snacks Ř 1 medium pear Ř  VPDOO VNLP ODWWH Ř 2 Ryvita crispbreads with 2 tsp peanut butter (1100kJ/260cal total)

Each day’s menu gives you … meal plan

Ř6300kJ (about 1500cal) for gradual weight loss Ř more than 30g of hunger-busting fibre Ř 2 serves of fruit and 5 serves of vegetables Ř2–3 easy snacks for long-lasting energy






Breakfast Ř Grab & go blackberry oats (p86) (1500kJ/360cal total)




Lunch Ř Lamb shank & tomato soup (p60) Ř  ODUJH RUDQJH (1400kJ/330cal total)

Lunch Ř /HIWRYHURoasted vegetable frittata (p62) ŘJWXEUHGXFHGIDW *UHHNVW\OHIUXLW\RJKXUW (1500kJ/360cal total) Dinner ŘChicken, fig & sweet potato tagine (p69) (1500kJ/360cal total) Snacks ŘChocolate hazelnut biscuits (p82) ŘJWUDLOPL[ ŘEDQDQD (1500kJ/360cal total)

Lunch ŘPumpkin soup FXSVKRPHPDGH RU VWRUHERXJKWSXPSNLQ VRXSZLWKVR\–OLQVHHG UROO (1500kJ/360cal total) Dinner ŘCheat’s steak stew & dumplings (p78) ŘFKRFRODWHFRDWHG DOPRQGV (2600kJ/620cal total) Snacks Ř5\YLWDFULVSEUHDGV ZLWKWVSSHDQXW EXWWHU ŘPDQGDULQ (700kJ/170cal total)

Dinner Ř Fennel & herb roast chicken (p63) Ř  [ PO JODVV ZLQH (1900kJ/450cal total) Snacks Ř  FXS FDUURW VWLFNV ZLWK  WEV UHGXFHGIDW KRXPPRV Ř  PDQGDULQ (600kJ/145cal total)

Dinner Ř Seafood paella (p75) Ř  VTXDUHV GDUN FKRFRODWH (2300kJ/550cal total) Snacks Ř J WXE UHGXFHGIDW *UHHNVW\OH SODLQ \RJKXUW ZLWK ½ FXS PL[HG EHUULHV Ř  Strawberry & almond biscuit (p82) Ř  VPDOO VNLP ODWWH (1100kJ/260cal total) AUGUST 2016+($/7+<)22'*8,'(




Tired all the time? How to get your



Thai coc noodles,



REASONS A HEALTHY GUT can change your life

eals Easy winter m

Slow-cooked lamb & vegie soup

70 Pumpkin dhal

82 Oat & pecan biscuits

How to beat chocolate CRAVINGS


Why we need more


food amnesia The extra kJs that sneak into your day


Barley risotto, p64






ved etitian appro

Shopping advice


without extra kJs • Best snack bars for FIBRE 63 • LUNCH for cold days! Lighter roast chicken

revealed! What the experts

feed their families

ways to


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9 771832 875005




Your meal-by-meal guide

• Microwave rice – your

easy way to boost fibre • Choose a healthier oil • Best vegetarian proteins

57 Mexicanbeef

70 Polenta pizza

72 Tiramisu pots


must-do’s to prevent




Quick curry fritters, p82

e The fibre issu

tips Tasty recipes, l plan! plus 7-day mea

Shopping advice




are you really eating?




JUNE 2016 $6.20 (incl. GST)

How much


Why you get FATTER in winter The REAL health benefits of CHOCOLATE!

+ better brain power + easy weight loss + lasting energy!

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JULY 2016 $6.20 (incl. GST)




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AUGUST 2016 $6.20 (incl. GST)





• See the salt in stock • Your guide to the NEW porridges

• Top lunchbox snacks

70 Slow-cooked lamb

67 Pesto spaghetti

62 Spicy chicken soup

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5 TOP FOODS TO BEAT INFLAMMATION, p18 Barbaresko et al. 2013. Dietary pattern analysis and biomarkers of low-grade inflammation: a systematic literature review. Nutr Rev. 71(8): 511–27. Buyken et al. 2014. Association between carbohydrate quality and inflammatory markers: systematic review of observational and interventional studies. Am J Clin Nutr. 99(4): 813–33. Galland L. 2010. Diet and inflammation. Nutr Clin Pract. 25(6): 634–40. STACK ON THE FLAVOUR … WITHOUT SALT, SUGAR & FAT, p26 Carlsen et al. 2010. The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. Nutrition Journal. 9: 3. Jurenka JS. 2009. Antiinflammatory properties of curcumin, and major constituent of Curcuma longa: a review of preclinical and clinical research. Altern Med Rev. 14(2): 141–53. Saxelby, C. 2012. Complete Food and Nutrition Companion: The Ultimate A–Z Guide. Hardie Grant Books (Australia).

6 STEPS TO GET YOUR ENERGY BACK! p38 Australian Breakfast Cereal Manufacturers Forum. 2016. A Healthy Habit. Available at Accessed May 2016. Australian Psychological Society. 2014. Stress and wellbeing in Australia survey 2015. Available at Accessed May 2016. Better Health Channel. 2014. Iron deficiency — adults. Available at Accessed May 2016. Meat & Livestock Australia. 2014. Are you getting enough iron? Available at au Accessed May 2016. National Health and Medical Research Council. 2015. Eat for Health — Serve Sizes. Available at Accessed May 2016. WHY YOU NEED A GUT FULL! p44 Barbara et al. 2011. The immune system in irritable bowel syndrome. J Neurogastroenterol Motil. 17(4): 349–59. Cerdá et al. 2016. Gut microbiota modification: another piece in the puzzle of the benefits

of physical exercise in health? Front Physiol. 7: 51. Cho CE, Norman M. 2013. Cesarean section and development of the immune system in the offspring. Am J Obstet Gynecol. 208(4): 249–54. Christian et al. 2015. Gut microbiome composition is associated with temperament during early childhood. Brain Behav Immun. 45: 118–27. Distrutti et al. 2016. Gut microbiota role in irritable bowel syndrome: New therapeutic strategies. World J Gastroenterol. 22(7): 2219–41.

WHY YOU TEND TO GET FATTER IN WINTER, p50 Dickinson, K. 2015. Gaining weight in winter isn’t inevitable, unless you decide you will, The Conversation. July 10, 2015. Dietitians Association of Australia. 2015. Curb winter weight gain: Trim takeaway tips from nutrition experts. Available at Accessed May 2016. Flood JE, Rolls BJ. 2007. Soup preloads in a variety of forms reduce meal energy intake. Appetite. 49: 626–34. All references are abridged.

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Look for these top products on store shelves in August.

Sugar-free chocolate Cutting out sugar? The Well Naturally No Sugar Added Chocolate collection is all indulgence and no guilt, thanks to stevia, a natural plant-based sweetener.

Soy natural Pureharvest Organic Tamari is an authentic wheat-free soy sauce, brewed in the traditional way from whole soy beans. It’s gluten free, contains no nasties and is GMO free!

Nuts about peanuts Mother Earth Natural Peanut butters are made with Hi-Oleic peanuts. No added fillers, sugar, preservatives or oil. Superfood variants contain the added goodness of LSA or chia seeds.

Tickle your taste buds Beanfields Bean & Rice Chips are gluten free, vegan and allergy-friendly. They taste great and have more than twice as much protein and fibre, and far less fat than typical tortilla chips.

It’s really good Real Good Food Organic Camu Camu powder is made from a fruit from Peru that is rich in vitamin C, with a unique citrus flavour. Full of antioxidants, mix it into water, smoothies or cereals.

Berry healthy Cranberries are abundant in vitamin C and essential nutrients. Taking High Strength Cranberry capsules can prevent urinary tract infections and maintain pelvic health in women. AUGUST 2016 HEALTHY FOOD GUIDE


NEXT MONTH Welcome spring with nutrition tips and fresh, easy recipes! Ř IBS TRIGGERS We look at the leading causes of digestive pain and help you work out what the right treatment is for you.

Open turkey burger with spicy tomato salsa

Macadamia-crusted chicken with potato salad

All our r e are deve cipes with die loped titia optimise ns to you health! r

Ř FODMAP-friendly

meals! Designed especially

for those with IBS to be kind to your tummy and tasty, too!

Ř Food habits that age

you Find out how the food we eat plays a major role in how old we look and feel. ... and much more! AUSTRALIAN


Blender muffi ns


Your daily nutrition guide

Every recipe in HFG has a complete nutrition analysis, so you can match your eating plan to your body’s needs. Here’s how to estimate your daily dietary requirements. The nutrition information panel (below) that you’ll see on all our recipes helps you work out how much of your daily nutrient needs this meal provides.

Your recommended daily intakes MEN







Kilojoules (kJ)





Calories (cal)













Saturated Fat (g)





Carbohydrate (g)





FRIDAY steak stew & dumplin gs Serve

s 4 Cost per serve $5.20 Time to make 25 min 400g mush rooms, sliced 200g brocc olini, chop ped into 5cm lengths 3 x 300g tubs Crea ted with Jamie Angu s Beef and soup (see Ale Cook’s tip) Chopped parsley, to garnish Dumpling s 1¹⁄³ cup whol emeal self raisin g flour ½ teaspoon mixed dried 40g reduc herbs ed fat olive oil spread ½ cup reduc ed fat milk

Protein (g)

1 Heat 2 teaspoons olive oil in a large sauce pan over medium heat Add mushroom s and cook, stirrin g occasional ly, for 2 3 minu tes, or until softened Add brocc olini and soup to pan, bring mixtu re to a simm er; stir 2 Meanwhile , place the flour and dried Cheat’s herbs in a bowl Rub steak stew spread into the flour with & dumpling tips until s mixture resem finger bles coarse bread crumbs Stir milk to form in the a firm but simmer, allow sticky dough Turn ing dump dough out ling to steam for 10 minu onto a clean work tes surface Roll Serve with dough into 8 dump chopped par ey lings and Cook’s tip place the top of Created with over the soup Angus Beef amie mixture in pan Cove and Ale soup r saucepan available with lid and in the ch lled soup section of Wool worths you’ll eed

Total Fat (g) HIGH


PER SERVE 2085kJ/499ca l Protein 26 4g Total Fat 16 1g Sat Fat 5 5g Carbs 55 1g

+ broccolini


www health



Created Angus Beefwith Jamie & Ale soup de com au

Sugars 10 3g Fibre 13 1g Sod um 806mg Calcium 93mg Iron 4 2mg


+ mushrooms parsley

+ self raisin g + mixed driedflour herbs + olive oil spread + milk

Fibre (g)



Sodium* (mg)



Calcium (mg)

1000mg (≤50 years old) 1300mg (51+ years old)

1000mg (≤70 years old) 1300mg (71+ years old)

18mg (≤50 years old) 8mg (51+ years old)


PER SERVE 2085kJ/499cal Protein 26.4g Total Fat 16.1g Sat Fat 5.5g Carbs 55.1g

Sugars 10.3g Fibre 13.1g Sodium 806mg Calcium 93mg Iron 4.2mg

What’s right for you? The amount of energy you need each day to maintain your weight depends on your age, gender, height, weight, weight history and physical-activity level. The information in the table on this page is based on an average 31- to 50-year-old woman who weighs 60kg and is 1.6 metres tall, and on an average 31- to 50-year-old man who weighs 80kg and is 1.8m tall. Use these recommended daily intakes only as a general guide. For personalised advice, visit to find an Accredited Practising Dietitian.

Iron (mg)

*If you have heart disease or are at high risk of this condition, aim to consume no more than 1600mg of sodium per day.

The ideal meal looks like this:

CARBOHYDRATE (pasta, bread, rice, potatoes)

PROTEIN (red meat, egg, chicken, fish, tofu)

VEGETABLES (lettuce, tomatoes, capsicum, carrots, zucchini and so on)

All our recipes include moderate amounts of protein and carbs plus at least two serves of vegies. To apply this healthy equation to your main meals, fill one quarter of your plate with mediumglycaemic-index (GI) carbs (such as pasta) and one quarter with protein (like meat or tofu). Fill the rest of the plate (half) with vegetables or salad. AUGUST 2016 HEALTHY FOOD GUIDE


3 2 Which snack bar is the healthiest? Choose one with over 3g of fibre. (How much fibre is in that snack bar? p32)

1 Eat the rainbow! Blue and red foods like berries and beetroot can naturally ease inflammation. (5 top foods to beat inflammation, p18)


THINGS you’ll discover in this issue

5 This Peanut butter & jam milkshake is a breakfast worth getting out of bed for! (Shake it up, p84)

Cocoa powder has the most antioxidants of all chocolate, so hot chocolate is a healthy treat (just skip the marshmallows!) (Why you should choose

4 Chow down on chickpeas, beans and lentils. Studies show that a diet high in these foods leads to weight loss — even without dieting. (News bites, p12)

6 Feeling cranky? Research has found our gut bacteria helps stabilise our mood. And these g bacteria thrive on healthy food (Why you need a gut full! p

7 salad for avocado. (Smart swaps — salt, p24)

Eat vitamin C-rich foods (like oranges and broccoli) with iron-rich foods (like red meat and spinach) as iron helps you absorb vitamin C. (6 steps to get your energy back! p38)

9 Whip up this delicious seafood paella in just 20 minutes! (5pm panic, p72)

10 Balsamic vinegar slows digestion so you feel full for longer. So this winter, splash it on roast vegies like pumpkin and sweet potato. (Stack on the flavour, p26)

Don’t miss our September issue — on sale Monday 15 August

Photos: iStock.


Get to know our recipe badges

RECIPE INDEX BEEF & LAMB Cheatâ&#x20AC;&#x2122;s steak stew & dumplings ........................... 78 Lamb shank & tomato soup..... 60 Spiced beef & cauliflower pilaf .......................................... 58

CHICKEN Chicken & couscous stuffed capsicums ................................ 73 Chicken, fig & sweet potato tagine ....................................... 69 Fennel & herb roast chicken GF .................... 63 Quick chick risoni soup............. 89

SEAFOOD Cajun salmon with garlic greens GF ..................... 69 Grilled salmon with lentil salad & mint yoghurt ....................... 74 Mussels in smoky tomato broth with garlic rye toasts ............. 70 Prawn korma curry with yoghurt GF ..................... 63 Seafood paella GF ..................... 75

Pasta with roasted winter vegies GF .................... 79 Quick falafels .............................. 77 Roasted vegetable frittata GF ................................ 62

BREAKFAST & SMOOTHIES Grab & go blackberry oats....... 86 Nuts & blues GF ......................... 85 Peanut butter & jam milkshake ................................ 87 Upside-down breakfast ............ 86

BAKING & DESSERT Chocolate hazelnut biscuits ..... 82 Oat, pecan & sultana biscuits ..................................... 82 Strawberry & almond biscuits ..................................... 82




9gluten free 9dairy free




9diabetes friendly



VEGETARIAN Lentil, pumpkin & spinach dhal............................ 70

Standard measurements

GF indicates that a recipe is gluten free. You can make many recipes gluten free if you replace bread, pastry and pasta with gluten-free varieties, and use gluten-free stocks and sauces.



body Keep your e ne oiled.

And get the best out of lifeâ&#x20AC;&#x2122;s journey. It may assist blood circulation, may help increase joint mobility associated with mild arthritis, and may help in maintaining normal healthy cholesterol levels in healthy individuals. Melrose Omega 18/12 Fish Oil is a natural source of marine omega-3 fatty acids and has anti-inflammatory activity that may help reduce joint inflammation associated with mild arthritis. And itâ&#x20AC;&#x2122;s sustainably sourced fish. Pull into your nearest pharmacy or local health food shop to get 500ml of this rich source of EPA and DHA to help maintain your general well being, just like a well oiled machine.

For more information contact Melrose Health Phone 1800 632 254 or Always read the label. Use only as directed. If symptoms persist, consult your healthcare professional.

CHC 71472-04/16