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SEPTEMBER 2016 $6.20 (incl. GST)

So simple!


The food & diet that


YOUR IBS TRIGG Is it stress or diet? CHRONIC PAIN How to eat well when it hurts Are you getting enough calcium? HIGH


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recipes IBS-friendly lan! PLUS meal p

Shopping advice How to pick the best ready-made meals 5 fast & filling breakfasts Foods to fight cholesterol

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54 Greek baked fish

75 Baked sweet potatoes


Choose a balanced meal

1 SERVE = meat, chicken or fish the size of the palm of your hand; 2 eggs; or 170g tofu

1 SERVE = 75g or ½ cup cooked vegetables or 1 cup of salad vegetables

What does it mean?


ith so many mixed messages concerning nutrition and health, it can be tricky to work out just what makes a balanced meal. The good news is there’s a simple formula that you can use for good nutrition. With Nestlé Portion Plates, healthy eating is as easy as 1, 2, 3. They’re designed to show you how simple it is to manage your meal’s serve proportions and to give your vegetable intake a boost.

Tips for reducing po


1 SERVE = ½ cup cooked pasta or rice, 1 small potato or 1 slice wholegrain bread



SEPTEMBER 2016 $6.20 (incl

healthyfoodguide com au

So simple!



The food & diet that


YOUR IBS Is it stress or diet? CHRONIC PAIN How to eat well when it hurts Are you getting enough calcium? H GH


High-protein burger i h i l

No more belly


recipes IBS-friendly PLUS meal plan!

9 771832 875005


Shopping advice

• How to pick the best ready-made meals

• 5 fast & filling breakfasts • Foods to fight cholesterol

65 Nut crustedchicken

54 Greek baked fish

75 Baked sweet potatoes

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Roast paprika chicken with orange & sweet potato


ON THE COVER 32 THE FOOD & DIET THAT SLOWS AGEING The best food choices to make for healthy ageing 38 EXPERT ADVICE: YOUR IBS TRIGGER — IS IT STRESS OR DIET? Plus, the latest news on treatments 46 CHRONIC PAIN — HOW TO EAT WELL WHEN IT HURTS Tips and strategies for eating well 26 ARE YOU GETTING ENOUGH CALCIUM? The best dairy snacks 85 ONE-STEP BLENDER MUFFINS Toss ingredients into a blender, then bake — so easy! NO MORE BELLY BLOAT! 52 IBS-FRIENDLY RECIPES 90 LOW-FODMAP MEAL PLAN PLUS… 24 HOW TO PICK THE BEST READY-MADE MEALS 28 5 FAST & FILLING BREAKFASTS for busy weekdays 20 FOODS TO FIGHT CHOLESTEROL for heart health


52 BE KIND TO YOUR TUMMY Feel better with these delicious meals that avoid the ingredients that can cause belly bloating 59 TOP THAT! Turn everyday meals into something special by adding healthy, tasty toppings 67 MEAL FOR ONE Savour this quick and easy haloumi and lamb salad with yoghurt dressing 68 IT’S IN THE CAN Grab a tin of tomatoes and create these wholesome stews and soups! 74 5pm PANIC Take it easy with our low-fuss meals that you can create in under 30 minutes! 82 HFG MAKEOVER Stir up a pot of home-style baked beans 85 BLENDER MUFFINS Toss a few healthy ingredients into a blender, then blitz and bake 89 FOOD FOR FUSSY EATERS Try this sweet breakfast juice that hides a helping of healthy vegies!



WHAT TO EAT TO SLOW AGEING Discover the eating habits that can benefit, and even slow ageing, and pay healthy dividends decades to come.


WHAT’S YOUR IBS TRIGGER: DIET OR STRESS? Leading experts explain how the triggers behind IBS symptoms work and what you can do about them. Plus, find out how former world swimming champion Hayley Lewis keeps her IBS symptoms under control.


EATING WELL WHEN YOU’RE IN PAIN When you’re in the grip of pain, it can be hard to make good food choices. So, try our tips and strategies to protect your health and relieve chronic pain.


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


Lamb, haloumi & pea salad with yoghurt dressing



17 THIS MONTH — SPRING CLEAN YOUR PANTRY! Is it time to toss those old spices? 18 SHOPPING NEWS Our dietitian scours the shelves to find the best healthy, new foods and in-season ingredients 22 SHOULD YOU BE EATING MORE TURMERIC? New research suggests turmeric has powerful cancer-fighting properties, so it’s no surprise that it’s turning up in a host of new foods and drinks! 24 HOW TO CHOOSE READY-MADE MEALS! Tips to pick healthy convenience meals 26 HOW MUCH CALCIUM IS IN THAT DAIRY FOOD? Compare the benefits of some popular yoghurts and other dairy snacks 28 BEST ON-THE-GO BREAKFAST CHOICES Five easy ideas for busy weekday mornings that will keep you powering through to lunch!


Blender muffins


6 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 20 CATHERINE SAXELBY’S HEALTHY HABITS: 5 EASY SWAPS TO LOWER YOUR CHOLESTEROL Make these changes today for your heart’s sake 90 7–DAY LOW-FODMAP MEAL PLAN Ease tummy bloat! 92 SUBSCRIPTION SPECIAL OFFER You could win one of 34 EasiYo prize packs worth more than $38 each! 94 YOUR DAILY NUTRITION GUIDE How to estimate your daily needs 96 REFERENCES 98 10 THINGS in this issue! 99 RECIPE INDEX

85 34

EasiYo yoghurt packs


Subscribe today for your chance to WIN! Enjoy homemade yoghurt with EasiYo’s stylish yoghurt maker. It’s so easy to make and has no artificial ingredients. To find out more details, turn to p92. Healthy Food Guide is packed with healthy recipes and expert advice. Subscribe today to save more than $39 off the cover price! See p92 to subscribe now.

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

Helps relieve constipation





p65 Give your chicken dinner a tasty twist with this crunchy macadamia crust — it’s easy too!

2 p75 This is my family’s fave this month — sweet potatoes stuffed with beans, herbs and cheese!


ou may know how it feels to eat something really delicious only to be struck down with tummy pains soon after. Irritable Bowel Syndrome (IBS) affects one in five of us, and for some people, it’s a recurring nightmare. It is now understood that food is just one of the main triggers behind this debilitating condition. How anxious or stressed we are can also play a major role in triggering IBS. This month, we speak with former world swimming champ Hayley Lewis as she shares her own battles with IBS, which

began when she was training and smashing world records. See her personal story on page 44. Meantime, we’ve also created special recipes for you that avoid the known trigger foods for IBS, while ticking all the health and taste boxes, too. See page 52. Our cover story this month on ageing should resonate with many people as well. I always find it fascinating at reunions of old colleagues or classmates to see how life is etched on everyone’s faces — sometimes for better, others for worse. So this month, we bring you some important insights into the healthy eating habits that can make a difference to how old you look and feel now and for decades to come. See page 32. So enjoy this month!

Andrea Duvall, Editor


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3 p54 Here’s a one-pan winner — Greek baked fish with roasted potatoes. The flavours are fab!


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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.

● 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. AUSTRALIAN

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, Lottie Covell, Kerry Fowler, Chrissy Freer, Devin Hart, Melanie Leyshon, Liz Macri, Mark O’Meara, Kerrie Ray, Toby Scott, Mandy Sinclair, Sarah Swain

● 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

● 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

Contributing dietitians Joanna Baker, Catherine Saxelby 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

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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


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Before I started reading your magazine, I didn’t know a thing about nutrition. I fed my family KFC chicken and coleslaw every night because I thought it had enough protein and nutrients. But your articles have opened up my eyes. Now, I cook my family’s lunches and dinners. You have saved me money and time, and essentially made me a healthier and fitter person who will live a longer and more nourished life. I can’t thank you enough.


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R • Tips to ADD FLAVOU kJs without extra

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63 Lighter roast chicken

Pumpkin dhal

Oat & pecan biscuits

Sarah Ky, QLD

An ideal travel companion Love the food in a jar idea (July 2016). This would be awesome when travelling! Sue Hutchings, VIC



HEALTHIER OIL What’s the healthiest oil for your cooking needs? Dietitian Brooke Longfield has the answers. EXTRA VIRGIN OLIVE OIL

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

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

Th s oil s the kitchen all rounder Canola oil s low in saturated fat but it lacks beneficial antioxidants It performs well under high heat

COCONUT OIL Extra v rgin olive o l is full of heart-protective antioxidants

cholesterol levels

EVOO as it s sometimes known contains h gh leve s of ‘good’ fats wh ch help lower cholesterol Extra v rgin olive oil is abundant in heart protect ve antioxidants

Use it spar ngly as its ‘superfood’ health claims are unsubstantiated Coconut oil is 90 per cent saturated fats


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

PEANUT OIL Its l ght nutty flavour and high smoke point make peanut o l su ted to Asian style dishes It s high in hea thy fats but has sl ghtly more saturated fat than canola o l

Text B ooke Longf e d Photos Stock

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

SESAME OIL Nutr tionally sesame o l is about on par with peanut oil To make the most of its ntense nutty flavour and aroma it s best to add a few drops at the end of cooking

Health value: 3/5 Smoke point: 210°C v. high Use it for: Stir frying dipping sauces marinating JULY 2016 HEALTHY FOOD GUIDE


Filtering out the oil myths I really enjoyed ‘Your guide to a healthier oil’ (July 2016). It gave me very clear information on a subject that has fallen to some questionable marketing ploys. Michelle Payne, NSW


low carbs



Are you suspicious of carbs? Looking at a low carb diet to lose weight? Dietitian Nicole Senior explains that not all carbs are equal and how some may even help you lose weight


e know that cakes biscuits and soft white bread are high in carbs. And so are hot chips potato crisps and flaky pastries. If you find that these foods are de railing your good health intentions it seems logical to think that quitting carbs might be the answer to your health woes. You might have also heard so called fitness gurus talk about how you can burn fat’ and shed weight fast if you deprive your body of carbohydrates Are they telling the truth? Well, yes and no And we ll explain why in a m The most important thing to understand is that not a l carbs created equal, and that the righ kinds of carbohydrate s can help lose weight, keep it off and ens you get longer lasting sat sfacti from your meals We’ll show you which ones these are But first, let’s go back to nutrition basics

What are carbohydrates? Carbohydrates are one of the main nutrients in our diet; the others being protein and fat. There are three main types of carbohydrates found in food: sugars, starches, and fibre Your body needs all three forms of carbs to function properly d starches are wn by the body cose (blood sugar) used as energy d fibre s the part od that is not ken down It helps feel full and can lp you maintain a althy weight

The slow carb advantage: low GI carbs keep you feeling full for longer

Carbs is not a ‘dirty’ word I loved the ‘Low carbs vs slow carbs’ article (July 2016). I think it is important that we are aware of the stigma that not all carbs are bad — and that they are, in fact, our body’s main source of fuel to keep it pumping and firing … as long as we fuel it with the right ones! Regan Donadelli, QLD

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


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Photo depicts a sample of the products in prize pack.

❋ Congratulations to this month’s winner – Sarah Ky from QLD – who has won a McKenzie’s prize pack worth over $100!

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WE POSTED: Freakshakes … are they a bit of fun or are they contributing to our nation’s weight battle? YOU REPLIED: Ř They’re definitely

Ř They are obviously a

more of a feel food than a fuel food. But there is nothing wrong with eating something that makes you happy once in a while.

treat. And like all treats, it’s only a problem if you’re having them all the time.

Kate Seddon

Percy Dinnie

Ř They’re a bit of fun and

Ř This is not something that should be normalised. We should teach our kids to treat themselves in ways that don’t involve overeating.

a treat but unfortunately, as a lot of research has demonstrated, these kinds of foods are fast becoming very normalised as just a standard component in our everyday diet.

Hellen Fisher

Freakshakes are loaded with toppings like fudge, caramelised bacon and doughnuts!

via Instagram Crushing on this vego polenta pizza (July 2016) by @hfgaustralia @livingwholenutrition

Jane Seemann

Ř They’re just a bit of fun! Surely most people would understand they are a treat!

Ř That doesn’t look

Meg McPherson

Annette Vandersluis


appetising to me at all.

via Instagram Pea & ham soup (June 2016) served with sourdough bread @mtactacan

A Maxwell & Williams pack!

Share your news, views and photos of HFG recipes by email or social media and be in the running to win a Maxwell & Williams prize pack! Prize includes the Cashmere Rim 20–piece fine bone china dinner set, plus an Artisan Long Board made from acacia wood. Add style and sophistication to your dinner table!

Have your say at and click WIN, or send to Locked Bag 5555, St Leonards NSW 1590

via Instagram Meatless Monday lunch of broccoli, pumpkin & roast capsicum crustless quiche (July 2016) with side salad @katewoodsnutrition



hfg NEWS


Keep up to date with the latest in health and food news.

GRAINS OF GOODNESS While most of us know that whole grains are good for us, many of us still aren’t eating enough. Eating just three serves of whole grains a day can reduce the risk of dying from cardiovascular disease by a massive 25 per cent, according to a Harvard University study. So how can you get your serves of whole grains? Try these: Ř ¼ cup untoasted muesli Ř 1 slice soy-linseed bread (or any bread with visible whole grains) Ř ½ cup cooked quinoa or brown rice Circulation, 2016

1 in 4 overweight or obese people think they are a normal weight, according to a study from The University of Sydney. And women are slightly more realistic about being overweight than men. Australian and New Zealand Journal of Public Health, 2016

Studies show that eating 5–7 homemade dinners each week can slash your risk of type 2 diabetes by 15 per cent. Why? Food eaten out tends to be higher in kilojoules and less nutritious, say the researchers, so the more we eat out, the more likely we are to gain weight. Flick to p51 to find plenty of mouth-watering recipes to add to your repertoire. PLOS Med, 2016


Text: Brooke Longfield. Photos: iStock.

Nothing beats home cooking!

WALK ‘N’ TALK Why not hit the pavement instead of the coffee shop to catch up with friends this weekend? Here’s the healthy difference: Catch up over coffee and cake = GAIN 3000kJ



Happiness on a plate Forget comfort food like chocolate or cake. If you really want to feel happie eat fruit and vegies. In fac for every additional portio you eat each day, the happ you’ll feel, according to a jo study undertaken by UK a Australian researchers. The key is to stick to th change in diet by eating m fruit and vegies every day Researchers say an improv in our overall life satisfact then happens relatively qu Pass the fruit bowl, please

Catch up with a leisurely 1–hour walk = BURN 1200kJ (290cal)

lf Don’t reward yourse t with food. You are no a dog

- Michelle Bridges

That’s rich! If you’re about to whip up a kfast smoothie, read on: k, low-kilojoule shake eave you feeling fuller a thin, high-kilojoule one, ding to the results of a Dutch study. IP For maximum

action, try blitzing ed-fat milk with n banana and berries thick, creamy texture! an Journal of Clinical n, 2016

American Journal of Public Health, 20 16 HEALTHY FOOD GUIDE


hfg NEWS

newsbites Easy as Just 30 per cent of parents know the recommended daily nutrition guidelines for kids, according to a ew national survey. So let’s rush up on the facts. Vegetables Age 4–8 = 4½ serves Age 9–18 = 5 serves Dairy foods Age 4–8 = 1½ –2 serves Age 9–18 = 2½–3½ serves

ĕ ĕ ĕ ĕ

Visit Swisse Kids Health Report, conducted by StollzNow Research and Insight Advisory, 2016

Men have body issues Up to 25 per cent of Aussies with eating disorders are men, with binge eating being the most common among them. Alas, men who develop eating disorders are four times less likely to be diagnosed than women, the research shows. For advice and support, you can phone the Eating Disorders Helpline 1300 550 236. Australian and New Zealand Journal of Public Health, 2016

WHERE ARE THE VEGIES? Cheese is officially our kids’ favourite sandwich filling, followed closely by chicken and ham. What’s missing here? Vegies! To meet their daily vegie intake, try these tips to get more vegies into your child’s lunch box: 1 Spread avocado instead of butter or margarine. U i l l h ribbons of nd carrot for munching. vegetables ite-sized es to dunk o yoghurt hoummos. ergan Research, missioned by Top, 2016.

Easy Mediterranean by Sue Quinn (RRP $39.99, Murdoch Books). From a breakfast of ricotta and roast balsamic strawberries, to delicious baked fish and vegie-packed pasta dinners, this is a handy collection of healthy Mediterranean-style recipes.

Delicious Dairy, Lactose Free.

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top ready-made meals

• best

dairy foods for calcium

• brekkie



❋ Herbs and spices Over

time, these lose their flavour. Dried herbs can last 1–3 years, while spices last up to 4 years. ❋ Flour Lasts 12 months unopened and 6–8 months opened. Store in an airtight container to keep weevils out. ❋ Rice White rice will keep up to 10 years, but brown rice goes rancid after 6–8 months because of its natural oils.

❋ Canned food Acidic foods, like tomatoes and fruit, last for 12–18 months, while canned veg and beans last 2–4 years unopened before they deteriorate. Throw out if you see evidence of any rust, swelling or leaking. ❋ Olive oil Will last up to 12 months if stored in a sealed bottle in a cool, dark place. Olive oil smells like crayons when it becomes rancid.

Photo: iStock.

Has the same jar of dried oregano or can of beans been sitting in the back of your pantry for years? Spring is a good time to spruce up your pantry. Use the opportunity to restock your kitchen cupboards with healthier options such as wholemeal flour, brown rice, canned chickpeas and lentils, and no-added-salt tomatoes.





These vibrant spring green vegies are arriving in stores, so make the most

Asparagus Lightly grill spears and serve with hoummos – mmm…

Avocado Spread mashed avo on toast instead of butter.



ou t re

Shelf watch

‘Big Apple’ brekkie

Glass half full

Tired of toast for brekkie? Mix it up with Abe’s Bagel Bakery Magnificent Multigrain ($4.95 per 4-pack). Per bagel: 989kJ

The Complete Dairy: High Protein Light Milk ($2.99 per 1L) has more protein than regular milk to keep you full. Per 250ml:

(237cal), 10.3g protein, 4.3g fibre, 351mg sodium

542kJ (130cal), 15g protein, 2.5g sat fat, 435mg calcium


Wholesome baking Give your baking a high-fibre, gluten-free makeover with McKenzie’s All Natural Lentil and Chick Pea Flours ($3.59 per 330g). Per 50g (Lentil Flour): 695kJ (166cal), 12.7g protein, 8.0g fibre

Text: Brooke Longfield. Photos: iStock. Toast image: Mark O’Meara.

sh he

Asian greens Bok choy is a surprising source of calcium!

Green beans Cook green beans for no more than three minutes to retain their nutrients.

Broccoli Just half a cup of florets give you all of your daily vitamin C.


The coming of SPRIN with a

ns variety of fresh gree

Sweeten your porridge with cinnamon & fruit, not added sugar!

Sweet without


Satisfy your sweet tooth without sacrificing your health, with these smarter ways to add sweetness.

Ř Toasted coconut Add crunchy coconut flakes to both sweet and savoury dishes for a sweet, nutty flavour.

Ř Balsamic reduction Balsamic vinegar that’s been thickened into a sticky, sweet sauce is known as balsamic reduction. Drizzle it over roast vegetables before baking or pour onto fresh spring salads.

Ř Roasted garlic The roasting process tames the bitterness of fresh garlic and gives it a sweet, mellow flavour.

Ř Cinnamon This warm spice creates that sweet ‘apple pie flavour’ when

added to foods like yoghurt, apples and nuts. Yum!

Ř Caramelised onions Low, slow cooking gives your onions a lovely, sweet flavour that’s perfect for adding to sauces, pizzas and frittatas.




easy swaps to



LOWER YOUR CHOLESTEROL Cholesterol too high? GP not happy? Here are five swaps you can make now to help push your cholesterol down. Oats can help to lower ‘bad’ LDL cholesterol


Using a sterol-enriched spread can help reduce ‘bad’ LDL blood cholesterol. Avocado is also a heart-healthy choice. How much? You need about three tablespoons of spread such as Pro-activ or HeartPlus each day to lower cholesterol by 10 per cent, says the research. Reach that goal by spreading it on a sandwich, melting it over vegies or in mash potato, and drinking a glass of sterol-fortified milk such as HeartActive.

Sterol spreads can reduce cholesterol by 10 per cent



Eat oily fish regularly

Replace chicken or meat in some of your meals with oily fish (salmon, sardines, tuna) to boost your levels of ‘good’ HDL blood cholesterol and also reduce the chance of blood clots forming. A fish oil capsule taken every day will also do the trick. How much? Aim for two to three oily fish meals a week.


Swap low-fibre cereal for oats

Oats and oat bran contain soluble fibre which has been shown to lower ‘bad’ LDL cholesterol. How much? Enjoy a bowl of porridge or muesli for breakfast, with a sprinkling of psyllium. Then choose either an oaty muffin as a snack, or include chickpeas, lentils or

barley (which are also good sources of soluble fibre) at lunch or dinner each day.

Snack on nuts, not chips and salty snacks


Nuts contain healthier fats that have been shown to lower cholesterol and not have an effect on weight. Plus, they’re loaded in satisfying protein and fibre plus antioxidant vitamin E. How much? Grab a handful (about 30g) of unsalted, raw or roasted nuts as a go-to snack. Thirty grams is approximately 20 almonds or 15 cashews.


Add thick yoghurt in place of sour cream

Substitute reduced-fat Greek yoghurt for sour cream to garnish soups and curries and you’ll go from 35 to 10 per cent fat. How much? Add a spoonful in place of sour cream.

Photos: iStock.

Replace butter with sterol spread


Should you be eating more


News of the health benefits of this spice are spreading its appeal.


urmeric in herbal teas and protein balls — really? This bright yellow spice is gaining popularity not just for its flavour and colour (yes, — it stains hands and tablecloths badly), but also for its anti-inflammatory and antioxidant benefits. It’s the bright yellow pigment in turmeric, called curcumin, that’s thought to bring about so many health benefits. Research shows that these include helping with Alzheimer’s disease, rheumatoid arthritis, inflammatory bowel disease — and it may also help to lower cholesterol.

Cancer protection


An easy way to use turmeric is to mix it into salad dressings These results are based on realistic intakes of between a sixth of a teaspoon and two tablespoons per day. What’s more, adding just a touch of black pepper boosts absorption of curcumin. “Even the smallest pinch [of pepper] can boost curcumin levels in blood,” says Greger.

How to eat more of it While often used in curries and other Asian recipes, try adding turmeric to omelettes, soups and lentil dishes. Or add it to rice while it’s cooking, or mix it into salad dressings. You can even knead it into homemade pasta dough for a lovely yellow colour.

Text: Melanie Leyshon. Photo: iStock.

Emerging research on turmeric’s anti-cancer properties looks promising. So far, trials have been mainly lab-based, but there is reason for more human trials. Curcumin seems to be able to kill cancer cells and prevent more from growing, with the best effects seen with breast, bowel, stomach and skin cancer cells. US physician and author, DID YOU KNO W? Michael Greger, is getting Turmeric has anti-inflammator excited about this ‘potent properties that cay stuff’, too. “Since 1987, the n help arthritis National Cancer Institute has rigorously tested more than 1000 different compounds for cancer-preventing activity,” says Greger. And guess what? “The most promising has been found to be curcumin,” he says.



ready-made T

here’s nothing wrong with keeping a few convenience meals in the freezer or pantry for lazy nights when you don’t feel like cooking. They’re cheaper than takeaway and can be far healthier, too, if you know what to look for. Here are our tips.

meals! WATCH the salt Pre-made meals can be high in salt. Be wary of Asian-style stir-fries loaded with sauce. High-salt foods like cheese and processed meats (think ham and bacon) make for an unhealthy combo in frozen pizzas, pastas and lasagnes. In fact, one popular brand of frozen lasagne packs in more than half your maximum daily salt intake!

Frozen meals with quinoa or brown rice are a healthier choice

LOOK beyond the freezer The good news is there are now plenty of healthier choices to replace frozen pies and pizzas. Ř IN THE CHILLER Go for soups in pouches and tubs as an easy dinner-for-one on a cold night. Ř ON THE SHELF Grab a microwavable rice, bean and tuna blend for a perfect light, yet satisfying quick dinner. Ř IN THE FREEZER Choose frozen meals using healthy grains like quinoa and brown rice for ‘emergency’ dinners.


BULK it out

Vegies not only add all-important nutrients, but they are also full of fibre, which helps us feel full. Most frozen dinners tend to be light on vegetables. Pick one with at least two serves. Make your quick dinners healthier by bulking them out with a couple of handfuls of baby spinach stirred through, or microwaving frozen veg to add to them. That way, grabbing a convenience meal doesn’t have to mean short-changing your health.

3 THINGS to look for at the supermarket Ř Less than 700mg sodium per serve. Less than 500mg is even better. Less than 2500kJ (600cal) per serve. Less than 1700kJ (400cal) if you’re trying to lose weight.

Ř At least 5g fibre per serve.

Text: Brooke Longfield. Photo: Getty Images.

Don’t feel like cooking? Dietitian Brooke Longfield brings you the healthiest convenience meals.

Add froze Stirring e n veg! xtr into your a veg boosts its meal healt benefits h


McCain Healthy Choice Wholegrains Moroccan Lamb Tagine Per serve: 1900kJ (455cal), 15.8g protein, 6.3g fibre, 455mg sodium, 1 serve veg


John West Tuna, Brown Rice & Quinoa Mediterranean Per serve: 1510kJ (361cal), 18.5g protein, 3.5g fibre, 414mg sodium

Woolworths Delicious Nutritious Beef & Tomato Casserole Per serve: 1200kJ (287cal), 26.3g protein, 10.2g fibre, 483mg sodium, 3 serves veg

Lean Cuisine Pots of Goodness Indian Tandoori Chicken

Super Nature Thai Beef with Quinoa & Brown Rice

Per serve: 1440kJ (345cal), 16.3g protein, 8g fibre, 534mg sodium, 2½ serves veg

Per serve: 1370kJ (328cal), 18.6g protein, 3.2g saturated fat, 669mg sodium




How much is in that dairy food? Dairy is important for healthy bones, but most of us aren’t getting enough. HFG’s dietitian Brooke Longfield shows how to get your daily needs


ine out of 10 Aussies aren’t eating enough dairy, according to our latest National Health Survey. Our consumption of dairy foods ranks almost as low as vegies, which are our least-consumed food group! Few other foods contain as much calcium as dairy, so by not having enough, we’re more likely to have weaker bones. This increases our risk of developing osteoporosis and fractures. Getting enough calcium is easy if we eat three serves of dairy a day (women over 50 years need four serves, but are ironically consuming the least dairy of all of us). So, what’s holding us back? There’s been a shift away from cow’s milk towards alternatives such as almond and coconut milk, which are dairy free. One in four

households now buys plant milks. Many of these milk alternatives lack calcium, so it’s important to check the nutrition information panel on the pack and choose one that is calcium-fortified. There is also a common belief that dairy foods are fattening. However, studies show that both reduced-fat and full-fat varieties of cheese, milk and yoghurt are not linked to weight gain when eaten as part of a balanced diet (specifically, not overdoing it). Studies have even found that diets with dairy foods can assist in weight loss, compared to diets that exclude them. Most of us need to add at least one more serve of dairy a day to meet our daily requirements, so what can you do today to improve your calcium intake?

Most of us need to add one more serve of dairy to our day


23% of your daily needs

Vaalia Low Fat Lactose Free Probiotic Yoghurt Passionfruit (175g)

24% of your daily needs

Fruche Vanilla Bean (150g)

40% f your daily eeds

16% of your daily needs

Yoplait Bon Appetit Greek Yoghurt Raspberry (140g)


HOW MUCH DO I NEED? Get your daily dose of calcium (1000mg) by having all of these: Ř 1 cup (250ml) milk — can be poured over breakfast cereal Ř 200g tub yoghurt Ř 2 slices (40g) cheese Women aged 50+ need to add one more serve: Ř1 milky coffee; or Řextra 200g tub of yoghurt

ml skim milk

85% of your daily needs



of your daily needs

Reduced-fat cheese 2 slices (40g)

of your daily needs

Rokeby Farms Whole Protein Breakfast Smoothie Banana, Honey & Cinnamon (425ml)

27% of your daily needs


Photos: iStock.

of your daily needs

Bulla Cottage Cheese Original 100g (about ½ cup)

Skim latte Regular size

Reduced-fat custard ½ cup

18% of your daily needs

Chobani Yogurt Strawberry (170g) SEPTEMBER 2016 HEALTHY FOOD GUIDE






No time for brekkie? Think again. We have five healthy breakfasts you can make in under three minutes — with just three ingredients! SKIP NO MORE!


More than half of us skip the most important meal of the day at least once a week, and the biggest excuse is lack of time. Although it’s easy to rely on the local cafe for a quick bite with your morning coffee, Research that thick slice of buttered banana that peop shows bread or ‘healthy’ brekkie wrap is eat break le who fa loaded with unwanted kilojoules less likely st are to be — not to mention the hefty price!

A healthy, balanced breakfast should have three things:

overweig ht

DESK DINING With breakfast at the desk the new norm, it often means eating when you’re actually hungry, rather than scoffing something down before you rush out the door in the morning. If there’s a toaster and microwave at your workplace, you can stash supplies there so you don’t have to bring breakfast in each morning. But if you don’t have kitchen facilities, you can make a portable brekkie by using zip-lock bags or small containers — all it takes is a few moments the night before. 28


LOW-GI GRAINS for long-lasting energy and to keep your blood sugar levels stable. Good choices: wholegrain bread and wraps, rolled oats, bran cereal, high-fibre muesli.


PROTEIN to keep you full until lunch. Good choices: eggs, reduced-fat milk, plain yoghurt, cheese, peanut butter, nuts.


FRUIT/VEG for vitamins and minerals, and fibre. Good choices: bananas, pears, strawberries, frozen berries, apples, avocado, spinach.


Your weekday mornings sorted!




Frozen berries

Untoasted muesli



Soy-linseed toast

Natural peanut butter



+ Boiled egg




Text: Brooke LongďŹ eld. Photos: iStock.


+ Fruit toast


3 Oats



+ Apple



Natural Sourdough

Eat like an athlete

FODM P FriendA l Breadsy

Endorsed by the FODMAP Friendly Food Program, registered around the world Low FODMAP diet is most effective for managing IBS symptoms Sprouted Grains fermented with our 36 hour traditional sour dough

FODMAP Friendly Certified Eat with confidence


foods that slow ageing

• spot

your IBS trigger

• eating

with chronic pain


Source: Australian Institute of Health and Welfare, 2016. Photo: iStock.

What we eat has a huge effect on our ability to live a rich, long life. While our average lifespan has grown by 10 years to 82 in the last half-century, are we all eating the right foods to ensure we’ll age in good health? Sadly, almost two-thirds of us are struggling with being overweight. More and more evidence shows that our diet and weight affects many markers of ageing, from the look of our skin, to our risk of cancer, heart disease and dementia. On the flip side, making good food choices today can give us lasting benefits. Turn the page for practical advice on foods that slow ageing.




What to EAT to

slow ageing Ageing is inevitable, but how fast it happens is, in a lot of ways, up to you. As dietitian Brooke LongďŹ eld explains, it starts with what you eat.

Foods rich in vitamin C help fight wrinkles & keep skin supple 32

New resea rch tells us wh at you eat in your can have a 20s n effe years later ct


t’s the little things we notice that make us feel like we’re getting older: the laugh lines around our eyes, our gradual loss of flexibility, or the dry skin on our elbows and heels. Perhaps it’s also the sore knee or stiff back. But instead of combating ageing from the outside with expensive cosmetics and anti-wrinkle creams, it’s actually cheaper and more effective to fight it from the inside out. After all, what you eat is one of the best predictors of how well you age. One recent study found that eating at least five portions of fruit and vegetables every day can add three years to your life. New research also shows that what we eat in our 20s can impact our physical age in our 40s and 50s. And at each age in turn, the food choices we make have a long-term consequence on how we’re going to feel today, tomorrow and in 10 years’ time. So whatever age you are now, here are some food investme make to and even slow, you ageing.

Feeling stiff in the joints?

More oily fish in your diet can ease joint pain

One of the earliest signs of arthritis is stiffness and pain in our wrists, finger joints and hips. This inflammatory condition interferes with even basic daily tasks such as cooking, driving and walking. Pain in our knees can also be caused by being overweight, which puts extra stress on our joints. This wear and tear may make us feel less inclined to continue our regular activity, as the pain interferes h mobility. However, keeping active can be key ght loss. And in turn, this helps ease joint pain. rying extra weight also increases your risk eart disease and diabetes.

Fight back!

❋OILY FISH Omega-3 fats in oily fish like

salmon, tuna and sardines fight inflammation in stiff joints. Aim to include 150g of oily fish in your diet 2–3 times a week, and consider a fish oil supplement (of 2700mg) on top of this if you suffer from arthritis.




the likelihood of memory loss. Walnuts are especially beneficial, with a 2014 US study showing just a handful a day can help improve cognitive function.

❋EGGS These are packed with

protein, vitamin B12 and iron. Eggs also contain choline, which has been shown to help memory and mental alertness. The Heart Foundation recommends eating up to six eggs a week.

Highly processed fo may be link ods ed memory lo to ss

Any memory loss? Forgetting where you put your keys may not necessarily be a sign that you’re getting old. For many of us, memory loss is largely due to the brain not getting enough of certain vitamins and minerals. Last year, an Australian study found that people who eat more high-fat and high-sugar processed food, like soft drinks and salty snacks, have smaller hippocampi — the part of the brain that’s critical for learning and memory. The type of fat you eat is also important link a diet high in saturated fats — found and processed meats like sausages, baco salami — to poor results in thinking and m tests. Conversely, eating plenty of health unsaturated fats, like those found in salmo nuts and avocado, has been shown to red the risk of developing dementia by half.

Fight back!

❋NUTS All nuts are rich in omeg fats, which play an important role in keeping your brain healthy. They are also high in vitamin E, an antioxidant that may reduce


Eating eggs & nuts can improve mental alertness

Antioxidants While supplements offer concentrated amounts of some antioxidants, research tells us the combination of antioxidants found in real foods benefits our long-term health the most. Powerful antioxidants are found in colourful foods. Here are five easy ways to eat more antioxidants:


SNACK ON RAW VEG Raw vegies have more antioxidants than cooked ones, as some vitamin C is lost through cooking (except tomatoes, which have more antioxidants when cooked).


COOK WITH SPICE Herbs and spices are extremely high in antioxidants, so are a healthy way to add flavour to meals. Turmeric, chilli and cinnamon are especially high, so use these on a regular basis.

How’s dem bones? Strong bones are vital for preventing fractures and osteoporosis. The density of our bones starts to decrease from 35–40 years, and it occurs much faster in women. If your body isn’t getting enough calcium from dairy foods like milk, cheese and yoghurt, it

Avoid brittle bones by meeting your daily calcium needs

takes what it needs from your bones. This makes the bones weak, brittle and at risk of fractures. Alarmingly, research shows just one in 10 Australians is meeting the recommended target of three serves of dairy each day. For women over the age of 50, the target is four serves. On top of that, one in six Australians are unnecessarily avoiding milk and dairy foods in favour of dairy-free alternatives such as almond milk and coconut milk, which often lack calcium.

Fight back!

= anti-ageing


EAT THE RAINBOW The brighter the fruit or veg, the richer it is in antioxidants. Have three colours on your plate each night – e.g. orange sweet potato, broccoli, red capsicum.


SIP SMARTER All types of tea are rich in antioxidants, but green tea has the most. Drink at least three cups a day to reap the benefits.

❋DAIRY FOODS The key ingredient for strong

bones is calcium-rich foods. And milk, yoghurt and cheese have the most calcium of all foods. So, meet your daily needs by pouring a cup of milk over your cereal in the morning, adding two slices (40g) of cheese to your sandwich or salad, and snacking on a small tub (200g) of plain yoghurt. Choose unsweetened milk and yoghurt, and opt for reduced-fat dairy where possible. If you can’t tolerate cow’s milk, make sure that your milk alternative (such as soy milk) has been calcium fortified. To see which dairy foods contain the most calcium, go to p26.


LEAVE THE SKIN ON There are lots of antioxidants located close to the skin of fruit and veg. So don’t peel it off, eat it!




Taking care of your skin? As we age, the fat and collagen directly under our skin diminishes, so there is less padding, especially in our face. This means our skin has less support, leading to wrinkles. And if you are a smoker, spend lots of time in the sun, or regularly drink more than the recommended two drinks a day of alcohol, you’ll be noticing the wrinkles even sooner. What we eat can also impact our skin. The chemicals released from certain foods can age us from the inside out. These chemicals are aptly called AGEs — advanced glycation end products — and research suggests that they speed up the loss of collagen in our skin. Foods high in AGEs include charred meat and fried foods, like hot chips. Dehydration can cause our skin to look dry and wrinkled, as water plays a key role


in maintaining elasticity and suppleness. Aim to drink 8–10 glasses of water each day, and remember that tea, coffee and alcohol are diuretics that can dehydrate your skin.

Eating at least 5 serves of fruit & veg a day can help you live an extra 3 years! Fight back!


Foods high in vitamin C keep your skin healthy

AND VEG Vitamin C is essential for making collagen, which gives skin its strength and flexibility. Vitamin C also reduces the harmful effects of sun and smoke on your skin. So, fill your plate with fruit and vegetables that are rich in vitamin C, such as citrus fruits, red capsicum, broccoli, strawberries and kiwifruit. All fruit and vegies in general help defend against AGEs, so eat plenty of them each day.

Eat these foods & drinks to help fight ageing!

Photos: iStock. Recipe images: Mark O’Meara & Wendy Fenwick

It’s not just one food that holds the key to youthfulness: it’s a combination of these foods that help slow premature ageing.



Rich in omega-3 fats for healthy joints and memory.

Has a trio of vitamin C, E and ‘good’ fats for skin, eyes and heart.



High in vitamin C and antioxidants for supple skin.

A great source of calcium for strong bones.

Green tea


High in antioxidants to protect from cancer and heart disease.

Provide heart-healthy fats and selenium for healthy skin.



Contains choline and omega-3 fats for brain health.

Full of protective antioxidants to fight age-related disease.


Extra virgin olive oil

Maintains elasticity and suppleness of skin.

Are your eyes looking good? While many of us find it harder to see things up close as we get older, it isn’t the only age-related eye problem. Macular degeneration is the loss of central vision. It makes it difficult for a person to see fine detail or even read this page. It affects one in seven Australians over the age of 50. Research shows that heavy smoking and a diet high in trans fats (think packet biscuits and pastries) can increase your risk of developing this disorder, which is the leading cause of blindness. For people who have diabetes, the right food choices can minimise the risk of developing eye complications such as glaucoma and cataracts.

Fight back!


spinach, kale and silverbeet are rich in lutein and zeaxanthin, which are vital for eye health. Just a half cup of spinach has nearly twice your daily lutein needs. It’s also found in peas and Brussels sprouts.

Contains heart-friendly fats and powerful antioxidants.




What’s your


diet OR stress? It’s uncomfortable and distressing — and you may even avoid situations because of it. Discover what sets off your Irritable Bowel Syndrome so you can develop strategies to ease the pain.

If you know what sets off IBS symptoms, you can relieve and manage it


Do I have IBS? IBS causes a spectrum of symptoms ranging from abdominal pain, diarrhoea and constipation, to an urgent need to go to the toilet. It’s known as a ‘functional disorder’ of the bowel, which means that while you may experience even severe symptoms, there is no damage to your intestinal tract. Pain is eased by a bowel movement. “People with IBS have a gut that’s quite sensitive to distension,” explains Dr Jane Muir, a nutrition scientist in the Department of Gastroenterology at Monash University. A proper diagnosis of IBS must be made by a GP.

Text: Kerry Fowler, Andrea Duvall. Photos: iStock.


round one in five of us are likely to suffer from Irritable Bowel Syndrome (IBS) during our lives. For some, the symptoms are mild and short-lived; for others, IBS can be a chronic, debilitating and painful condition affecting their confidence and general enjoyment of life. The actual causes are unclear, although a bout of gastroenteritis and issues with digestion are thought to help kickstart the condition. We do know there are two main triggers for IBS symptoms: stress and diet (‘mood and food’). The good news is that by recognising what brings on the symptoms, many people can find ways to both relieve and manage their condition.


Symptoms range from abdominal pain, diarrhoea and constipation, to an urgent need to use the toilet

Signs and symptoms If you suspect you may have IBS, ask your GP for a diagnosis. Your doctor will then look for at least two of the following indications: Ř Altered stool passage (straining, urgency, incomplete evacuation) Ř Passage of mucus ŘAbdominal bloating (more common in women than men), distension, tension or hardness ŘSymptoms made worse by eating Other symptoms may include: lethargy, nausea, backache and bladder symptoms.

What you can do If your symptoms are mild, these simple lifestyle changes may help: Ř Reduce alcohol, fatty foods and caffeine-containing drinks Ř Eat slowly ŘMake sure you eat three small meals a day ŘAvoid skipping meals — you’re more likely to overeat later and therefore get IBS symptoms. SEPTEMBER 2016 HEALTHY FOOD GUIDE



When the trigger is … DIET


f you’ve already made the simple lifestyle changes listed on the previous page but your symptoms persist, then your GP may suggest you trial a low-FODMAP diet, with the guidance of a dietitian. The name FODMAP is simply an acronym for a group of carbohydrates (see far right) that have been shown to bring on IBS symptoms in some people. Foods high in FODMAPs include wheat, some pulses, milk, and even certain fruits and vegetables. Alcohol, fizzy drinks, fatty foods, caffeine and processed ready-made meals are also high in FODMAPs. To find your food triggers, you’ll need to follow a strict elimination diet for four to eight weeks where all FODMAPs are excluded. But this isn’t a life-long diet. After eight weeks, foods are then reintroduced systematically to find out which, if any, are causing your symptoms. It’s very important that this is done under the supervision of a dietitian, or you risk missing out on vital nutrients.

Disc low-F over recip ODMAP es and o from p52 u menu r 7-day on p9 0 40

What are FODMAPs? FODMAP is an acronym for a group of carbohydrates, (see below) that are poorly digested in our intestines.

I feel so much better... Many people begin to feel marked improvements once they’ve eliminated FODMAP foods, but it’s really important not to stop there. Foods must be reintroduced, under guidance, to identify the culprits, and ensure you’re following a healthy, balanced diet that doesn’t eliminate any foods, or whole food groups, unnecessarily. The reintroduction of each food is done over a three-day process. So you might be OK with a small amount of cooked onion in a soup, for example, but eating lots of raw onion may bring on symptoms. After pinpointing the foods that upset you, you can then follow a less stringent FODMAP-aware diet, and just restrict the known culprits.

For people with IBS, this causes bloating and tummy discomfort. ermentable The following groups of carbs become sugars which ferment in the large bowel during digestion. (Each group has a different name because they have a different molecular structure.) ligosaccharides – such as galacto-oligosaccarides (GOS) and fructans. Main food culprits: garlic, onion, wheat, inulin, leek, lentils. isaccharides – such as lactose. Main food culprits: milk and milk products (ice cream, custard, evaporated milk) onosaccharides – such as fructose. Main food culprits: honey, mango, apples, pears. nd


O ĕ

D ĕ

The low-FODMAP diet is effective in over 75 per cent of IBS sufferers

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How successful is the diet?

The diet is effective in over 75 per cent of IBS sufferers. “It really is life-changing. We get emails from people every week saying ‘Thank you! I have been in pain for decades and the problem has been solved in a matter of weeks’. It’s such a simple thing once you figure it out,” says Dr Muir.

How to do it

FODMAPs may cause your IBS symptoms

A P ĕ

olyols – such as sorbitol and mannitol. Main food culprits: apricots, nectarines, mushrooms, cauliflower and some artificially ums a

An official diagnosis by a GP is the first step, eliminating any other possible causes. Then your GP can refer you to a dietiti who will supervise you on a personalised low-FODMAP diet. You can also download the Monash University Low FODMAP Diet app to help with your diet and food shopping.




When the trigger is … STRESS


that the body can divert all its energy to the stressor. “Of course, it can also work the other way, where persistent gastrointestinal complaints can heighten stress. Notably, people diagnosed with IBS tend to have an above-average incidence of anxiety and depressive disorders.” And that starts to make sense when you realise that 90 per cent of the body’s mood-controlling hormone serotonin is made in our gut, not our brain. “The two systems are incredibly linked,” says Dr Peters.

aily stressors can play a major role in triggering IBS symptoms. “Things as simple as being late picking up the kids or having back-to-back meetings can be enough to cause abdominal pain, bloating and changes in stool consistency in many people,” says Dr Simone Peters, a psychophysiologist at Monash University who specialises in this brain-gut connection. “Stress can trigger gastrointestinal symptoms and vice versa. Which shows the relationship between stress and IBS is complex and bi-directional,” she explains. How the stress response causes pain in the gut is down to our primitive fight-or-flight response. “This response slows down digestion. And in extraordinary situations, our digestion stops so

Accepting that ❛stress is a trigger is important to getting better ❜

It cou l be th d just e littl thing s that e set of f yo u symp r IBS toms


What will help? Finding tools to soothe mental stress can be an effective treatment for IBS. “Gut-directed hypnotherapy and cognitive behavioural therapy have the most evidence to support their use,” says Dr Peters. Recently, she conducted a study that compared the benefits of hypnosis on IBS symptoms with a low-FODMAP diet.

Wr Keep diary So up, you ll be able to isolate what’s been happening by simply looking at your diary. Just look at what you’ve been eating and if there have been any big changes in your life. It could be happening whenever you go on holiday, when a family member comes to visit, or even every Monday morning.

During their sessions, the hypnotherapy group was given visual suggestions to help them relax and gain greater control over their digestive issues.

Hypnosis can be as ❛powerful as diet in

easing IBS symptoms

The results of the study were surprising. After just six weeks, hypnotherapy was found to be just as effective in easing IBS symptoms as the low-FODMAP diet. And after a six-month follow-up, the hypnotherapy group showed improvements in anxiety and depression. This shows how closely IBS can be linked to our emotions. To undergo hypnotherapy, it is important that you see a specialist gut-directed hypnotherapist, who will have extensive knowledge of IBS. Accepting that stress and how you are feeling can be

a trigger, as well as possible dietary causes, is key to helping you overcome your symptoms. So instead of blaming yourself when symptoms strike, it can be beneficial to talk about what is troubling you with someone who can help, whether it is your partner, a friend or a cou you can begin to get be



Take part in a creative or absorbing activity, such as cooking, painting or reading — or anything that takes your mind off and brings enjoyment. Use exercise to help u unwind — swimming, walking d yoga are all relaxing activities. Prepare well in advance of a essful situation such as a work eeting or family gathering. Get good night’s sleep and try to fit some exercise before the event.




Hayley Lewis: my IBS journey Keeping my symptoms under control Former world swimming champ, Hayley Lewis, laments that her passion for food means it can be tricky to manage IBS, as well as her lactose and gluten intolerances. After I had my second child, (Kai, now 13), I had a colonoscopy that showed I had Irritable Bowel Syndrome (IBS). But I didn’t do anything about it. Last year, I felt ill every day. It was a busy time at home and at work and I was feeling stressed. Then I had the worst month with my tummy. Normally, I run at least 10km five times a week, and it makes me feel good about myself. But now I was only going one kilometre before I’d have to come home and go to the toilet. I thought, it has to be my diet. So I had a test and was diagnosed as lactose and gluten intolerant, and was put on the low-FODMAP diet.

When I was swimming, I was anxious a lot. I felt a lot of pressure and I had a tricky tummy. I didn’t know if the stress was partly the cause, but my mum knew that some foods would make me unwell.

I was doing four hours in the pool every day from the

It’s hard ❛ because I really love food and my husband loves to cook

I realised so many things in my diet weren’t good for my bowel, like my favourite

age of 10 until I retired at 27, so my food intake was insane. I ate a lot of junk food but I would also eat four apples a day as a snack, because I thought they were good for me. No one ever

said, “that’s way too much fructose, Hayley”.

Hayle y IBS m says her a been y have c aus by th e stre ed ss o comp eting f

fruits, or the prunes I ate thinking they were good for my bowel, when it turns out they trigger IBS. It’s hard because I really love food. My husband loves to cook and I hate saying to him, ‘I can’t eat that’. He made a soup for us on the weekend with onions and garlic and I didn’t think anything of it, but by Monday morning I was so bloated that I looked nine-months pregnant! My favourite meal is breakfast. I love my avocado on gluten-free toast, which I can safely eat. But I’m still re-educating myself. I have a very sweet tooth. I took my son to the local Doughnut Time recently and halfway through eating one, I thought ‘I have to stop, it’s not worth how I’m going to feel tomorrow.” You can stop bad habits if you train yourself. I haven’t stopped all my bad habits yet, but I’m on my way.

Check with your GP

If you’re suffering from the symptoms associated with IBS, it’s important that you visit your GP rather than self-diagnose. This will rule out coeliac disease and other possible illnesses. 44

Hayley Lewis in pool image: Getty Images.

I’ve always struggled with my weight and always felt bloated.


Eating well when In the grip of constant pain, it can be hard to make good food choices. Dietitian

What you eat can boost your energy, improve mood & reduce pain

Joanna Baker is an Accredited Practising Dietitian and registered nurse with extensive experience in pain management.


you’re in PAIN Joanna Baker shows how eating better can actually help reduce chronic pain.


xperiencing pain interferes with simple activities like grocery shopping or preparing meals. It can affect your appetite, too. PAIN CHANGES: And when the pain becomes Ř:KDWZHZDQWWRHDW long term, it is easy to let healthy Ř:KDWZHFDQHDW eating habits slip. But watching Ř7KHW\SHRIIRRG what you eat when you have chronic our body needs pain is especially important, as it can boost your energy, improve your mood and, yes, even reduce your pain. So follow these five simple stra

Photos: iStock. Recipe images: Melanie Jenkins & Mark O'Meara.

Eat vegies & fish for less pain Omega-3 fats are well known for their anti-inflammatory qualities. Research has found that when people eat more of these healthy fats, they report reduced pain and use less pain medication. Additionally, enjoying foods high in omega 3s along with plenty of fruit and vegetables is strongly linked to improved mood and better mental health.

WHAT’S PAIN? Pain doesn’t come from your broken arm or the shoulder you strained. Pain is a complex protective mechanism produced in the brain which tells you to stop or change your behaviour. Pain varies between different people and situations.

When pain lasts longer than three months, it’s called chronic pain. It

A healthy diet can have a direct effect on reducing pain

may not be from an injury or a clear cause. Pain can stem from an inflamed and irritated nervous system. Carrying excess weight can also lead to chronic pain, particularly lower back pain.


Ř Eat oily fish such as salmon, tuna or sardines 2–3 times per week. Ř Add 1 tablespoon of chia or flaxseeds (linseeds) to cereal, yoghurt or smoothies. (You’ll find these in the health food aisle of the supermarket.) Ř Snack on ¼ cup of walnuts. Ř Cook with canola or flaxseed oil. Ř Enjoy five serves of vegetables and two serves of fruit each day. SEPTEMBER 2016 HEALTHY FOOD GUIDE




Find effort-free shortcuts to help

When it hurts to move, you don’t want to be carrying heavy groceries or standing up chopping vegetables. So, convenience foods and takeaways can be an easy way out. But these can be lacking in important nutrients and are often high in kilojoules, leading to weight gain.


Ř Buy pre-cut or frozen vegies or meat. Choose meat that’s already been cut into cubes or strips. Ř Get groceries delivered or ask friends and family to shop for you. Or ask them to prepare healthy meals for you from time to time. Ř Cook extra portions when you do feel well, and freeze leftovers for those ‘bad’ days. Ř Add half a plate of vegies to your meals. They’re loaded with fibre and health-giving antioxidants (Turn to p94 to learn more about what portions of food you should aim for). Ř Have healthy snacks such as nuts, yoghurt and fruit handy. Avoid re-stocking your pantry with biscuits and crisps that don’t provide you with any valuable nutrition.

Be smart about sleep Try getting your fresh fruit & veg delivered

Pain keeps people awake at night. Unfortunately, poor sleep upsets your hormone balance and increases your hunger levels and desire for foods like chips, chocolate or biscuits. When you’re tired, you are more likely to use food or caffeine to stay awake, and are less likely to plan, shop, cook or exercise. Here are some simple things to get you to sleep a little easier.


Ř Avoid drinking caffeinated beverages such as tea or coffee four hours before going to bed. Ř Avoid eating two hours before going to bed. Ř Set a bed time that is early enough to get eight hours of sleep, and make it a regular habit with the same sleep and wake times each day. Ř Use the hour before going to bed to wind down and relax. Try to avoid screen time such as watching TV or looking at a mobile phone or tablet. 48


Manage your meds

Being in severe pain can often impact your appetite, resulting in extreme weight loss. Some pain medications can also have this effect. So, if you are losing a lot of weight, it’s important to focus on having regular, small, nourishing meals and snacks.


Get in the habit of a taking a gentle walk when pain allows

Ř Consider eating six smaller

meals rather than three large ones each day. Ř Include muscle-building protein at every meal or snack e.g. palm-size chicken piece, tub of yoghurt or 30g of mixed nuts. Ř If you experience constipation, nausea or reflux, ask your doctor about alternative medications or strategies that can help.

EASY MEAL IDEAS TO HELP EASE YOUR PAIN Breakfast: Porridge with yoghurt and 1 tablespoon flaxseeds (linseeds) Snack: ¼ cup of walnuts and a piece of fruit Lunch: Grilled chicken with salad and 2 slices of soy & linseed bread Snack: Smoothie with berries and 1 tablespoon chia seeds Dinner: Salmon with vegies and quinoa

Watch your weight Losing weight can help relieve pain, especially if the pain affects your joints. Adding a little extra movement throughout your day can help you lose weight in a gradual, sustained way which will have long-term benefits on your chronic pain.


Ř Choose times in the day when you’re in less pain (perhaps the middle of the day) to start doing short bursts of activity, such as walking up and down stairs, or around the block. Make this a regular part of your day and increase it as pain allows. This will boost your metabolism, help shift that weight, and elevate your mood. Ř Eat nourishing meals and snacks, including some of the tips we’ve outlined, help boost your energy and fee motivated to be active. Just remember … Eating well when you’re in pain struggle, but fuelling your body with healthy food can protect you from further pain and potential illness. It may be worth seeing an Accredited Practising Dietitian for individualised advice about your diet and health. SEPTEMBER 2016 HEALTHY FOOD GUIDE


Fuel Fabulous With tailored nutrition advice from an Accredited Practising Dietitian


tummy-friendly food

tasty crusts for everyday meals Cheese-topped mushrooms with smashed pumpkin, p62

blender muffins

SPRING TO LIFE! Warmer weather is coming, but it’s still cold outside, so try our hearty soups and stews using tinned tomatoes; add a tasty topping to your weeknight dinners; and bake our easy blender muffins!

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 p94 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




Roast paprika chicken with orange & sweet potato (See recipe on p56)



PER SERVE 1356kJ/324cal Protein 28.3g Total Fat 9.4g Sat Fat 2.7g Carbs 29.3g


Sugars 14.3g Fibre 4.8g Sodium 262mg Calcium 110mg Iron 3.1mg


Be kind to your

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

These delicious meals are tailor-made to avoid foods that cause bloating, so you’ll feel better and eat better!

tummy ★



Open turkey burger with spicy tomato salsa (See recipe on p58)




Greek baked fish with roasted potatoes Serves 4 Cost per serve $4.85 Time to make 50 min

9gluten free 9dairy free 9diabetes friendly 500g chat potatoes, halved, or quartered if large 2 large zucchini, cut into thick batons 1 x 250g punnet cherry tomatoes 50g (¹⁄³ cup) Kalamata olives, pitted 4 x 150g firm white fish fillets 1 tablespoon olive oil

1 tablespoon coarsely chopped fresh oregano 1 teaspoon lemon zest 80g baby rocket 2 teaspoons balsamic vinegar 1 Preheat oven to 180ºC. Line 2 large baking trays with baking paper. Place potatoes on one of the prepared trays and lightly spray with olive oil. Bake for 40 minutes, or until potatoes are golden and crisp. 2 Meanwhile, arrange zucchini, tomatoes and olives on second tray; top with fish fillets, then sprinkle fish with oregano and lemon zest. Drizzle with olive oil.

Bake for 12–15 minutes, or until fish flakes easily in the thickest part with a fork, and vegetables are tender and cooked through. 3 Serve baked fish with the vegetables, roasted potatoes and baby rocket drizzled with balsamic vinegar. Cook’s tip Thick, firm white fish fillets such as ling or blue eye work best in this recipe. HIGH


PER SERVE 1309kJ/313cal Protein 34.4g Total Fat 8.6g Sat Fat 1.2g Carbs 20.6g

Sugars 4.2g Fibre 5.6g Sodium 414mg Calcium 100mg Iron 7.2mg

Greek baked fish with roasted potatoes 54

How these meals prevent bloating People with irritable bowel syndrome (IBS) experience pain and bloating when eating meals high in FODMAPs — a group of carbohydrates that are poorly digested in the large intestine. These recipes are all low in FODMAPs, and taste delish, too! For more information on IBS, turn to p38.

Herbed lamb cutlets with quinoa & kale salad (See recipe on p58) HIGH


PER SERVE 1527kJ/365cal Protein 33.2g Total Fat 13.7g Sat Fat 4.7g Carbs 23.5g

Sugars 2.9g Fibre 6.2g Sodium 118mg Calcium 88mg Iron 7.2mg




Cook with

confidence using our tasty

Roast paprika chicken with orange & sweet potato

Rice with the sweet potato. ½ cup lightly packed malt syrup is Bake for 45 minutes coriander leaves a low-FODMAP or until chicken is 1 tablespoon swap for golden and cooked lemon juice honey (p52) through, and sweet 1 tablespoon olive oil Serves 4 Cost per serve $3.85 potato is tender. Add ½ teaspoon rice malt Hands-on time 15 min, plus zucchini and orange syrup (See Cook’s tip) 1 hour marinating wedges to roasting dish for the 2 cups steamed brown rice, Cooking time 45 min last 20 minutes of cooking time. to serve 3 Meanwhile, place the excess 9gluten free marinade plus the remaining 1 Preheat oven to 180ºC. Line 9dairy free orange juice and mustard in a large baking tray with baking 9diabetes friendly a small saucepan and bring to paper. Place dukkah on a large ½ cup (125ml) fresh the boil. Add the pan juices from plate. Toss tofu in the dukkah orange juice the roast chicken. Simmer for to coat. Place the tofu, carrots 1 teaspoon smoked paprika 5–10 minutes or until reduced and capsicum on prepared tray, ½ teaspoon dried by half. Combine the rocket spray lightly with olive oil. Roast chilli flakes leaves and radishes. for 25–30 minutes, turning once 1 teaspoon brown 4 Serve the chicken with halfway through cooking time, Paprika sugar zucchini, orange wedges or until the tofu is golden and adds loads of 1½ tablespoons and salad, and drizzle vegetables are tender. flavour without Dijon mustard with the cooled sauce. 2 Meanwhile, steam, boil or high-FODMAP 8 chicken lovely microwave the beans and garlic legs (about 500g) broccoli for 2–3 minutes, or 500g orange sweet until just tender. Drain. potato, peeled, cut 3 Place almonds and coriander into 3cm chunks in a small food processor; Serves 4 Cost per serve $4.05 2 medium zucchini, process until finely chopped. Time to make 45 min cut into thick batons Add lemon juice, olive oil, rice 1 large orange, cut into malt syrup and 1 tablespoon 9gluten free 9vegetarian 8 wedges water, and process again until 9diabetes friendly 9dairy free 80g baby rocket a runny paste-like consistency. 1 tablespoon gluten-free 4 radishes, thinly sliced 4 Combine the tofu and vegies dukkah (See Cook’s tip) together in a large bowl. Divide 375g firm tofu, drained, 1 Combine 2 tablespoons of the salad between four serving cut into 2cm cubes orange juice with paprika, chilli plates and drizzle over with the 12 baby carrots, trimmed, flakes, sugar and 1 tablespoon coriander dressing. Serve the scrubbed, halved if large of mustard in a shallow glass or salad with steamed brown rice. 2 capsicums (one red, ceramic dish. Add chicken legs Cook’s tips Dukkah is a Middle one yellow), seeded, to dish, turn to coat well. Cover Eastern nut and spice blend cut into 2cm thick wedges and set aside in the fridge to available in the spice section of 200g green beans, trimmed, marinate for at least 1 hour. supermarkets or specialty stores. cut into 4cm lengths 2 Preheat oven to 180ºC. Drain Rice malt syrup is a low-FODMAP 250g broccoli, cut into florets chicken of excess marinade; alternative to honey, found in the 2 tablespoons natural almonds place in a large roasting dish health food aisle in supermarkets.

Spiced tofu, carrots & green beans with coriander dressing


and nutritious low-FODMAP recipes


colourful plate of vegies is high in fibre & iron



PER SERVE 1627kJ/389cal Protein 20.g Total Fat 16.1g Sat Fat 2.1g Carbs 34.0g

Sugars 5.0g Fibre 13.7g Sodium 70mg Calcium 373mg Iron 4.8mg

Spiced tofu, carrots & green beans with coriander dressing SEPTEMBER 2016 HEALTHY FOOD GUIDE



Open turkey burger with spicy tomato salsa (p53) Serves 4 Cost per serve $4.15 Time to make 30 min

9gluten free 9dairy free 9diabetes friendly 500g lean turkey breast mince 2 tablespoons chopped flat-leaf parsley 2 teaspoons lemon zest 1 small carrot, peeled, finely grated 1 small zucchini, finely grated, squeezed of excess moisture 1 x 200g punnet grape tomatoes, quartered 1 long red chilli, seeded, finely chopped 2 teaspoons white balsamic vinegar 1 tablespoon sunflower kernels, toasted 3 teaspoons olive oil 2 gluten-free grainy bread rolls, halved, toasted ½ small avocado, mashed 1 medium cucumber, peeled into ribbons 2 cups baby rocket 1 Combine the turkey mince, parsley, lemon zest, carrot and zucchini in a large bowl. Season with cracked black pepper. Using clean hands, mix until well combined and shape into 4 patties. 2 Meanwhile, combine the grape tomatoes, chilli, vinegar and sunflower kernels with 1 teaspoon of olive oil in a small bowl to make salsa. Season with cracked black pepper; set aside.


3 Heat remaining olive oil in a large non-stick frying pan over medium heat. Cook the turkey patties for 4–5 minutes, each side, or until golden brown and cooked through. 4 Spread bread roll halves with avocado. Top each half with cucumber ribbons, baby rocket and a turkey patty. Serve topped with the tomato salsa.

1 Combine 1½ tablespoons lemon juice, all of the lemon zest, 2 teaspoons olive oil and 1 tablespoon each of the parsley and chives in a shallow glass or ceramic dish. Add cutlets and turn to coat. Cover and set aside to marinate for 30 minutes. 2 Preheat oven to 160ºC. Line a large baking tray with baking paper. Place the broccoli and tomatoes on prepared tray; HIGH spray lightly with oil. Roast for PROTEIN 12–15 minutes, or until broccoli is PER SERVE tender and tomatoes are wilted. 1614kJ/386cal Sugars 6.0g 3 Meanwhile, place quinoa in Protein 33.1g Fibre 5.6g a saucepan with 1¹⁄³ cups of cold Total Fat 17.9g Sodium 517mg water, and bring to the boil. Sat Fat 3.5g Calcium 146mg Carbs 20.1g Iron 3.0mg Cover, reduce heat and simmer for 12 minutes, or until water is absorbed and quinoa is al dente. 4 Heat a large chargrill pan or barbecue hotplate over medium-high heat. Drain cutlets and grill for 2–3 minutes each (p55) side, for medium, or until cooked Serves 4 Cost per serve $6.70 to your liking. Transfer to a plate, Time to make 30 min, plus cover loosely with foil and set 30 min marinating aside to rest for 2 minutes. 5 Meanwhile, place remaining 9gluten free 9dairy free olive oil and lemon juice in 9diabetes friendly a large salad bowl. 2 tablespoons lemon juice Add kale leaves and 1 teaspoon lemon zest rub oil mixture into Tri-colour quinoa has 1 tablespoon olive oil the leaves. Add even more fibre 2 tablespoons chopped roasted vegies, than white flat-leaf parsley quinoa, remaining quinoa 2 tablespoons chopped parsley and chives; chives stir to combine. 12 lean French-trimmed Serve the lamb cutlets lamb cutlets (45g each) with warm quinoa and kale salad. 250g broccoli, cut into florets Cook’s tip Half a large bunch 1 x 250g punnet cherry of kale will give you 100g. tomatoes, halved Rubbing the kale leaves with ¾ cup (150g) tri-colour quinoa, oil and lemon juice will soften rinsed, drained the leaves and remove some 100g trimmed kale, chopped of the bitterness.

Herbed lamb cutlets with quinoa & kale salad


Turn your everyday meals into something special by adding these tasty toppings. See how…


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

Tangy mustard topping

Chunky pistachio crust

Crunchy macadamia crust Creamy cheese topping

Fragrant mushroom topping SEPTEMBER 2016 HEALTHY FOOD GUIDE






PER SERVE 1569kJ/375cal Protein 26.9g Total Fat 18.2g Sat Fat 6.5g Carbs 19.6g


Sugars 3.8g Fibre 12.9g Sodium 279mg Calcium 323mg Iron 2.4mg

Cheese-topped mushrooms with smashed pumpkin (See recipe on p62)

The nutty crust on this chicken gives loads of flavour without added salt Macadamia-crusted chicken with potato salad (See recipe on p65)




Your go-to weekday meals will never be boring again with these creative touches Cheesetopped mushrooms with smashed pumpkin (p60) Serves 4 Cost per serve $5.80 Hands-on time 20 min Cooking time 45 min

9gluten free 9vegetarian 9diabetes friendly 800g butternut pumpkin, peeled, cut into 3cm pieces 1 tablespoon olive oil 2 teaspoons fresh thyme leaves 1 cup reduced-fat ricotta cheese 1 egg white ¹⁄³ cup finely grated parmesan 8 large portobello mushrooms, stems removed and kept 2 teaspoons olive oil 1 tablespoon coarsely chopped fresh rosemary 2 teaspoons pine nuts 1 small red chilli, thinly sliced 2 bunches broccolini, chopped ¼ cup small basil leaves, to garnish

3 Fill mushroom caps with the ricotta mixture. Transfer to the second prepared tray; scatter over the remaining parmesan. Bake for the last 25 minutes of pumpkin cooking time. 4 Meanwhile, heat remaining oil in a small non-stick frying pan over medium-high heat. Cook the rosemary, pine nuts and chilli, stirring, for 1 minute, or until golden. 5 Transfer roasted pumpkin to a bowl and mash roughly with a fork. Season with cracked black pepper and scatter with the rosemary mixture. 6 Boil, steam or microwave broccolini until tender. Drain. Serve stuffed mushrooms with smashed pumpkin and cooked broccolini, and garnish with basil.

Mustard-coated fish with corn salsa Serves 4 Cost per serve $6.95 Hands-on time 15 min Cooking time 15 min

9dairy free 9diabetes friendly 1 Preheat oven to 200°C. Line 2 large baking trays with baking paper. Place pumpkin on one tray and drizzle with half of the olive oil. Bake for 45 minutes, or until golden and tender. 2 Meanwhile, combine thyme, ricotta, egg white and half of the parmesan in a bowl. Finely chop mushroom stems and fold them through ricotta mixture. Season with cracked black pepper.


½ cup panko breadcrumbs (See Note) ¼ cup wholegrain mustard 4 x 150g firm white fish fillets (such as ling or blue eye) 1 tablespoon Dijon mustard 2 teaspoons olive oil 1 brown onion, finely chopped 2 garlic cloves, crushed 1 large red capsicum, finely chopped

4 corn cobs, kernels removed 1 long red chilli, thinly sliced ¼ cup chopped flat-leaf parsley 300g green beans, trimmed 1 Preheat oven to 200°C. Combine breadcrumbs and wholegrain mustard in a small bowl. 2 Line a large baking tray with baking paper. Place fish on prepared tray; spread the mustard over each fish fillet. Press breadcrumb mixture over the top of the mustard. Bake for 12–15 minutes, or until fish is cooked through. 3 Meanwhile, heat olive oil in large non-stick frying pan over medium-high heat. Cook the onion, garlic and capsicum, stirring, for 5 minutes, or until softened. Add corn and chilli. Cook, stirring, for 5 minutes, or until vegetables are just tender. Stir in the chopped parsley. 5 Boil, steam or microwave the beans until tender. Drain. Serve fish with corn salsa and beans. Note Panko breadcrumbs are found in the Asian section of supermarkets and Asian grocers. HIGH


PER SERVE 1432kJ/343cal Protein 37.0g Total Fat 7.0g Sat Fat 0.9g Carbs 26.3g

Sugars 8.9g Fibre 11.7g Sodium 506mg Calcium 101mg Iron 4.5mg

Mustard-coated fish with corn salsa





add a lovely texture to this iron-rich lamb dish

Pistachio & parsley-crusted lamb with quinoa salad


healthy toppings add an extra layer of flavour to your home cooking These

Pistachio & parsley-crusted lamb with quinoa salad Serves 4 Cost per serve $7.65 Hands-on time 20 min Cooking time 12 min

9gluten free 9dairy free 9diabetes friendly 3 garlic cloves, quartered 1½ tablespoons lemon zest ¾ cup shelled, unsalted pistachios ½ cup flat-leaf parsley leaves 3 x 200g lamb backstraps (eye of loin) 1 cup quinoa, rinsed, drained 2 teaspoons olive oil 1 tablespoon lemon juice ½ x 250g punnet cherry tomatoes, halved 1 Lebanese cucumber, cut into ribbons 1 medium carrot, cut into ribbons 2 red radishes, thinly sliced ¹⁄³ cup small mint leaves 2 heads baby cos lettuce, leaves separated, torn 1 Preheat oven to 200ºC. Line a large baking tray with baking paper. Process the garlic, zest, pistachios and parsley until finely chopped and combined. Place lamb onto tray; press pistachio mixture over top of lamb. 2 Bake lamb for 10–12 minutes, for medium, or until the lamb is cooked to your liking. Remove,

cover loosely with foil and set aside for 2 minutes to rest. Slice. 3 Meanwhile, cook the quinoa according to packet instructions. 4 Whisk oil and lemon juice in a large salad bowl. Add tomatoes, cucumber, carrot, radish, mint, lettuce and quinoa. Toss gently. Serve lamb with quinoa salad. HIGH


PER SERVE 2343kJ/569cal Protein 44.8g Total Fat 24.9g Sat Fat 4.9g Carbs 34.8g

Sugars 4.5g Fibre 8.5g Sodium 135mg Calcium 134mg Iron 10.8mg

Macadamiacrusted chicken with potato salad (p61) Serves 4 Cost per serve $3.50 Hands-on time 15 min Cooking time 25 min

9gluten free 9dairy free 9diabetes friendly ²⁄³ cup unsalted macadamias ¹⁄³ cup finely chopped chives 4 x 125g chicken breast fillets 1 tablespoon Dijon mustard 700g baby new potatoes ½ cup frozen peas 1 tablespoon olive oil 1 tablespoon lemon juice 1 teaspoon toasted cumin seeds, lightly crushed

1 tablespoon pepitas, toasted 1 teaspoon poppy seeds 60g baby spinach 1 Preheat oven to 200°C. Place macadamia nuts in a food processor. Pulse until finely chopped, taking care not to ground to a powder. Transfer to a bowl and stir in half the chives. 2 Line a large baking tray with baking paper. Place chicken on the tray; spread mustard over each chicken breast; then press macadamia mixture over top of the mustard. Bake chicken for 25 minutes, or until golden and cooked through. Slice. 3 Meanwhile, boil potatoes in a medium saucepan for 10–12 minutes, or until tender, adding peas for the last minute of cooking time. Drain. Refresh under cold water. 4 Whisk together the olive oil, lemon juice and cumin seeds in a large bowl. Halve potatoes. Place potatoes in bowl with peas, pepitas, poppy seeds, baby spinach and remaining chives. Toss gently. Serve sliced chicken with the potato salad. HIGH


PER SERVE 2314kJ/554cal Protein 35.7g Total Fat 32.0g Sat Fat 5.6g Carbs 27.1g

Sugars 3.0g Fibre 6.9g Sodium 164mg Calcium 72mg Iron 4.1mg




Mushroom & thyme-crusted beef with pear salad Serves 4 Cost per serve $6.60 Hands-on time 20 min Cooking time 30 min

9gluten free 9dairy free 9diabetes friendly 2 medium sweet potatoes (500g), cut into thin wedges 1½ tablespoons olive oil 4 x 120g lean beef fillet steaks 1 medium brown onion, finely chopped 2 garlic cloves, crushed 200g button mushrooms, very finely chopped 2 teaspoons fresh thyme leaves 2 tablespoons lemon juice

300g mesclun lettuce mix (mixed leaves) 1 Beurré Bosc pear (brown pear), thinly sliced 2 tablespoons toasted walnuts, crumbled 1 Preheat oven to 180°C. Line 2 large baking trays with baking paper. Place sweet potato on one tray and drizzle with half of the oil. Season with cracked black pepper. Bake for 40 minutes, or until just tender. 2 Meanwhile, heat remaining oil in a large non-stick frying pan over medium-high heat. Cook beef for 1 minute each side, or

until browned all over. Transfer beef to second tray and set aside. 3 Return same pan to heat. Sauté onion for 5 minutes, or until tender. Add garlic, mushrooms and thyme leaves. Cook, stirring occasionally, for 5 minutes, or until mushrooms are browned. 4 Press mushroom mixture over beef. Bake for 6–7 minutes, for medium, or until cooked to your liking. Remove, cover loosely with foil and rest for 2 minutes. 5 Meanwhile, whisk lemon juice and remaining oil in a salad bowl. Add lettuce, pear and walnuts. Toss gently. Serve the beef with wedges and pear salad.

Mushroom & thyme-crusted beef with pear salad





1853kJ/443cal Protein 33.6g Total Fat 18.1g Sat Fat 4.2g Carbs 33.0g

Sugars 16.1g Fibre 7.2g Sodium 104mg Calcium 88mg Iron 4.7mg

Meal for one

Pan-fried haloumi is the star of this satisfying and fresh-tasting salad.

Lamb, haloumi & pea salad with yoghurt dressing Serves 1 Cost per serve $6.25 Time to make 25 min Yoghurt dressing 2 tablespoons reduced-fat Greek-style yoghurt 1 tablespoon lemon juice 1 teaspoons chopped mint ¼ cup frozen peas, thawed 1 cup watercress or baby rocket 1 shallot, sliced

1 x 125g lean lamb rump steak 30g haloumi, sliced 1 wholemeal pita bread, toasted and cut into triangles 1 Combine dressing ingredients in a small bowl; set aside. 2 Toss the peas, watercress (or rocket) and shallots together in a salad bowl. 3 Spray a non-stick frying pan with olive oil and set over a high heat. Cook the lamb for

2–3 minutes on each side, for medium, or until cooked to your liking. Set aside to rest for 5 minutes. 4 Meanwhile, spray the pan with more oil. Cook the haloumi for 1–2 minutes on each side, or until golden brown. 5 Slice lamb into thin strips. Add lamb and haloumi to the salad and toss gently. Drizzle over the dressing and serve with toasted pita bread triangles.

Recipe: Lottie Covell. Photography: Toby Scott.

Lamb, haloumi & pea salad with yoghurt dressing



PER SERVE 2040kJ/488cal Protein 48.3g Total Fat 14.7g Sat Fat 5.1g Carbs 37.9g

Sugars 9.0g Fibre 9.7g Sodium 682mg Calcium 161mg Iron 5.4mg




White bean, kale & pearl couscous soup Serves 4 Cost per serve $2.75 Hands-on time 10 min Cooking time 20 min Suitable to freeze

1 tablespoon olive oil 1 medium onion, chopped 1 garlic clove, finely chopped 1 large carrot, diced 1 celery stalk, chopped 2 thyme sprigs, plus extra sprigs, to garnish 1 x 400g can no-added-salt peeled tomatoes ½ cup pearl (Israeli) couscous 1 x 400g can no-added-salt butter beans, rinsed, drained 2 cups shredded kale 2 teaspoons red wine vinegar 4 small wholegrain sourdough rolls, toasted, to serve

It’s in the


Need a different way to use those canned tomatoes? Try our delicious and healthy dishes that revitalise this pantry staple. 68

1 Heat the olive oil in a large saucepan over medium-low heat. Add onion, garlic, carrot, celery and thyme. Cook, covered, for 10 minutes, stirring occasionally, until softened. Add the canned tomatoes to pan with 3 cups of water. Increase the heat to high and bring to the boil. 2 Reduce heat to low. Add the couscous to pan and simmer for 5 minutes, until couscous is tender. Add rinsed butter beans, kale and vinegar. Simmer soup for 2–3 minutes, or until kale has wilted. Divide the soup between 4 serving bowls and garnish with extra thyme. Serve with toasted wholegrain sourdough rolls.

Recipes: Mandy Sinclair. Photography: Mark O’Meara. Styling: Julz Beresford. Food prep: Kerrie Ray.

9dairy free 9vegetarian 9diabetes friendly

Fresh, hearty soup is easy to make with a can of tomatoes

White bean, kale & pearl couscous soup

Pearl couscous has a low GI to give you lasting energy

PER SERVE 1161kJ/278cal Protein 10.2g Total Fat 6.7g Sat Fat 1.0g Carbs 38.8g

Sugars 10.3g Fibre 11.2g Sodium 273mg Calcium 123mg Iron 2.8mg

Show us your style on





Pumpkin, chickpea & tomato tagine (See recipe on p72)

Chickpeas are a cheap way to get more calcium & fibre

PER SERVE 1519kJ/363cal Protein 15.7g Total Fat 11.0g Sat Fat 1.4g Carbs 43.5g


Sugars 24.7g Fibre 13.0g Sodium 350mg Calcium 219mg Iron 4.5mg

Did you know? The high heat from the canning process makes the antioxidant lycopene in tomatoes even more effective.



PER SERVE 2069kJ/495cal Protein 45.4g Total Fat 9.5g Sat Fat 2.1g Carbs 46.2g

Sugars 11.3g Fibre 13.4g Sodium 637mg Calcium 190mg Iron 5.1mg

Seafood stew (See recipe on p72)




Pumpkin, chickpea & tomato tagine (p70) Serves 4 Cost per serve $1.95 Hands-on time 15 min Cooking time 25 min Suitable to freeze

9gluten free 9vegetarian 9diabetes friendly 1 tablespoon olive oil 1 medium onion, thinly sliced 1 teaspoon grated ginger 1 teaspoon cumin 1 teaspoon smoked paprika 700g pumpkin, peeled, cut into large cubes 1 x 400g can no-added-salt chopped tomatoes 1 x 400g can no-added-salt chickpeas, rinsed, drained 200g green beans, sliced diagonally ¼ cup pitted dates, sliced lengthways ½ cup reduced-fat Greek-style yoghurt 2 tablespoons chopped coriander leaves 2 tablespoons raw almonds, chopped Zest of 1 lemon 1 Heat oil in a saucepan over medium heat. Sauté onion for 5 minutes, or until softened. Add ginger, cumin and paprika. Cook for 30 seconds, until fragrant. 2 Add pumpkin, tomatoes and chickpeas with 1 cup of water. Cover and bring to the boil. Simmer for 15–20 minutes, or until pumpkin is just tender. Add beans and dates. Simmer, uncovered, for 5 minutes. 3 Serve tagine with a dollop of yoghurt, and sprinkle coriander, almonds and lemon zest over it.


Seafood stew (p71) Serves 4 Cost per serve $4.70 Hands-on time 10 min Cooking time 20 min

Add richness in a can of

9dairy free 1 tablespoon olive oil 1 small fennel bulb, fronds reserved, bulb thinly sliced 1 leek, halved, sliced 2 garlic cloves, chopped 1 teaspoon chilli flakes 2 x 400g cans no-added-salt chopped tomatoes 2 medium potatoes, peeled, diced Juice of 2 lemons, plus 2 pieces of peel 600g frozen mixed seafood (marinara mix) 1 x 400g can no-added-salt kidney beans, rinsed, drained 2 tablespoons chopped coriander leaves, to garnish 4 slices crusty wholegrain bread, to serve 1 Heat the olive oil in a large saucepan over medium heat. Cook fennel and leek for 5 minutes, stirring, or until softened. Add chopped garlic and chilli flakes and cook for 30 seconds, or until fragrant. 2 Add the tomatoes, potatoes, lemon juice and peel to pan with 1 cup of water. Bring to the boil. Cook for 10 minutes, until potato is just tender. Add seafood mix and kidney beans. Reduce heat and simmer for 5 minutes, or until seafood is cooked through. 3 Ladle the stew into 4 deep serving bowls and garnish with coriander and reserved fennel fronds. Serve seafood stew with crusty wholegrain bread.



PER SERVE 2142kJ/512cal Protein 38.3g Total Fat 15.4g Sat Fat 3.6g Carbs 49.1g

Sugars 5.5g Fibre 10.5g Sodium 177mg Calcium 73mg Iron 5.8mg

to your meals by tossing fibre-packed tomatoes

Paprika beef with mushrooms & spinach Serves 4 Cost per serve $6.10 Hands-on time 15 min Cooking time 20 min Suitable to freeze

9gluten free 9diabetes friendly

Paprika adds a lovely smoky flavour to this iron-rich meal

Paprika beef with mushrooms & spinach

1 tablespoon olive oil 250g button mushrooms, halved 2 garlic cloves, crushed 1 teaspoon wholegrain mustard 500g lean rump or porterhouse steak, fat trimmed, cubed 1 tablespoon smoked paprika 1 large red capsicum, cubed 1 x 400g can no-added-salt chopped tomatoes 2 cups broccoli florets 50g baby spinach 2 x 250g pouches microwavable brown rice ¼ cup chopped parsley, to garnish 2 tablespoons pepitas, chopped, to garnish 1 Heat oil in a non-stick frying pan. Cook mushrooms, stirring occasionally, for 5 minutes, or until golden. Add garlic and mustard. Cook for 30 seconds. Remove from pan. Set aside. 2 Toss beef in paprika to coat well. Reheat same frying pan over high heat and spray with oil. Brown the beef, in batches, for 2–3 minutes. 3 Add mushrooms to beef with capsicum, tomatoes and ½ cup of water. Bring to the boil. Cook for 5 minutes, uncovered, until sauce thickens slightly. Add broccoli, simmer for 2 minutes. Remove from heat and stir through spinach. 4 Meanwhile, heat rice according to packet instructions. Top beef with parsley and pepitas; serve with rice. Note Serve with a dollop of plain reduced-fat yoghurt, if desired. SEPTEMBER 2016 HEALTHY FOOD GUIDE



Cheddar, bean & coriander stuffed sweet potatoes


5pm PANIC Cook one of these fast and fresh meals for a hassle-free dinner tonight!

you’ll need …

sweet potatoes

green c

MONDAY Cheddar, bean & coriander stuffed sweet potatoes Serves 4 Cost per serve $2.40 Time to make 30 min

9gluten free 9vegetarian 9diabetes friendly 4 small orange sweet potatoes 2 shallots, thinly sliced 1 fresh long green chilli, finely chopped (optional) 1 x 400g can no-added-salt kidney beans, rinsed, drained ½ cup coarsely chopped coriander ½ cup grated reduced-fat cheddar 1 Preheat oven to 200°C. Line a large baking tray with baking paper. Prick the sweet potatoes all over with a sharp knife. Place in a microwave-safe container and microwave on high for 10 minutes, or until soft. 2 When cool enough to handle, cut a long opening into the top

of each potato, being careful to leave ends uncut. Using a tea towel to hold potato, scoop out centres, leaving 1cm-thick shells. 3 Place potato flesh in a bowl and season with cracked black pepper. Mash with a fork. Stir in shallots, chilli (if using), beans and half of the coriander. Spoon the filling back into potato shells. Sprinkle with grated cheese. 4 Place potatoes on prepared tray. Bake for 10 minutes, or until heated through. Sprinkle with remaining coriander and serve. Cook’s tip If you want to bake the sweet potatoes instead of microwaving, preheat oven to 180°C. Place potatoes on a baking tray. Drizzle with a little oil and bake for 45 minutes, or until tender. Set aside to cool slightly before continuing from step 2.


red kidney beans

+ coriander

+ shallots


PER SERVE 1155kJ/276cal Protein 14.1g Total Fat 4.3g Sat Fat 2.3g Carbs 39.9g

Sugars 13.2g Fibre 10.2g Sodium 408mg Calcium 207mg Iron 3.1mg

grated cheddar




300g sugar snap peas, trimmed 1 x 450g pouch microwavable brown rice

TUESDAY Teriyaki pork with pickled cabbage salad Serves 4 Cost per serve $5.30 Time to make 20 min

9dairy free ½ cup rice wine vinegar 3 teaspoons caster sugar 1 x 300g packet coleslaw mix ¼ cup teriyaki sauce 4 x 200g lean pork cutlets, fat trimmed

1 Place vinegar and sugar in a large glass or ceramic bowl. Stir to dissolve. Add coleslaw and toss to combine. Stand for 10 minutes, stirring occasionally, for cabbage to lightly pickle. 2 Meanwhile, combine teriyaki sauce with 2 teaspoons of olive oil in a shallow dish. Add pork; turn to coat. Heat a large non-stick frying pan over medium-high

heat. Cook pork for 3 minutes on each side, or until cooked through. Remove from pan, cover loosely with foil and set aside for 2 minutes to rest. Add remaining marinade mixture to pan. Bring to the boil and remove from heat. 3 Cook sugar snap peas in a small saucepan of boiling water until just tender. Drain. 4 Meanwhile, heat brown rice according to packet directions. Serve the pork with rice, peas and pickled cabbage. Note Marinated (uncooked) pork is suitable to freeze.



PER SERVE 1929kJ/462cal Protein 41.7g Total Fat 8.5g Sat Fat 1.8g Carbs 48.6g

you’ll need …


+ coleslaw


Sugars 9.3g Fibre 8.1g Sodium 791mg Calcium 91mg Iron 1.8mg

+ rice wine vinegar + caster sugar + teriyaki sauce

+ pork cutlets

sugar snap peas



PER SERVE 1584kJ/379cal Protein 30.3g Total Fat 11.1g Sat Fat 3.1g Carbs 33.7g

Sugars 10.9g Fibre 8.7g Sodium 483mg Calcium 158mg Iron 5.7mg

WEDNESDAY Moroccan-spiced steak with eggplant & tomato salad 9diabetes friendly

2 tablespoons lemon juice 4 medium tomatoes, coarsely chopped ½ cup small mint leaves ½ cup reduced-fat Greek-style yoghurt

2 x 200g beef porterhouse steaks, fat trimmed 3 teaspoons Moroccan seasoning 1 large eggplant (500g), halved lengthways, thinly sliced ½ x 400g loaf Afghan bread (or other pide/flat bread), cut into 4 wedges

1 Drizzle steaks with 2 teaspoons of olive oil and sprinkle with the seasoning. Heat a large grill pan over medium-high heat. Cook steaks for 2–3 minutes on each side, for medium, or until cooked to your liking. Remove steaks from pan, cover loosely with foil and set aside for 2 minutes to rest. Slice steak thinly to serve.

Serves 4 Cost per serve $5.65 Time to make 30 min

2 Cook eggplant on heated grill pan until browned and tender. Cook bread on heated grill plate until charred and warmed. 3 Meanwhile, combine half of the lemon juice with 1 tablespoon of olive oil in a large bowl. Add tomatoes, grilled eggplant and half of the mint. Toss to combine. 4 Combine yoghurt and the remaining lemon juice in a small bowl. Place bread on serving plates. Top with salad and sliced steak. Drizzle with yoghurt sauce and garnish with remaining mint. Note Marinated (uncooked) beef is suitable to freeze.

you’ll need …


+ beef steaks

+ eggplant

Afghan bread

Greek-style yoghurt

+ Moroccan seasoning + lemon juice + tomatoes + mint




Chilli chicken stir-fry with noodles


you’ll need …

THURSDAY Chilli chicken stir-fry with noodles

This easy

stir-fry is high in protein & fibre!

Serves 4 Cost per serve $3.50 Time to make 20 min

wholegrain noodles

9dairy free 1 x 400g packet shelf-fresh wholegrain noodles 1 x 800g packet frozen vegetable stir-fry mix (see Cook’s tip) 1 tablespoon rice bran oil 500g chicken breast stir-fry strips 1 fresh long red chilli, seeded, thinly sliced ¼ cup oyster sauce 2 tablespoons honey 1 teaspoon sesame seeds, toasted


frozen stir-fry mix

+ chicken breast strips



PER SERVE 1692kJ/405cal Protein 34.2g Total Fat 12.9g Sat Fat 3.0g Carbs 35.0g

Sugars 17.1g Fibre 6.6g Sodium 876mg Calcium 40mg Iron 2.4mg

1 Prepare noodles according to packet directions. Drain. 2 Place the vegetables in a large bowl and pour over boiling water. Stand for 2 minutes, then drain. 3 Heat the oil in a wok or large non-stick frying pan. Stir-fry the chicken for 5 minutes, or until browned. Add chilli and stir-fry for 1 minute, or until slightly softened and fragrant. 4 Add vegetables and stir-fry for 5 minutes or until vegies are tender. Add oyster sauce and honey. Stir-fry for 1 minute, or until sauce is heated through. Serve stir-fry on noodles and sprinkle with sesame seeds. Cook’s tip Par-cooking the vegetables in step 2 helps to remove excess water from them, and also starts cooking the larger pieces of vegetables.

long red chilli

+ oyster sauce

plus... + rice bran oil + honey + sesame seeds




Prawn & corn chowder




FRIDAY Prawn & corn chowder 9diabetes friendly

300g peeled green prawns (if large, coarsely chop) Chopped flat-leaf parsely, to garnish (optional)

1 brown onion, finely chopped 500g desiree potatoes, cut into 1cm cubes 3 corn cobs, kernels removed, cobs reserved 1 cup reduced-fat milk 1 x 300g can creamed corn ¼ cup reduced-fat thickened cream

1 Heat 2 teaspoons of olive oil in a saucepan over medium heat. Sauté onion for 5 minutes, or until softened. Add potato, corn cobs and milk with 2 cups of water. Simmer, covered, for 10 minutes, or until potato is soft. 2 Remove corn cobs and discard. Add the corn kernels, creamed

Serves 4 Cost per serve $4.30 Time to make 30 min

corn and cream to pan. Cook for 5 minutes, or until the corn kernels are tender. 3 Meanwhile, spray a non-stick frying pan with olive oil and set over medium-high heat. Cook prawns for 2 minutes, or until just cooked. Stir prawns through the chowder. Divide chowder among 4 serving bowls. Season with cracked black pepper. Sprinkle with chopped parsley, if using. Note Use gluten-free creamed corn for a gluten-free recipe.

you’ll need …


+ potatoes


Sugars 11.6g Fibre 9.2g Sodium 525mg Calcium 211mg Iron 3.8mg

+ corn cobs

+ onion + milk + thickened cream + green prawns

+ creamed corn


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

1779kJ/426cal Protein 28.0g Total Fat 8.6g Sat Fat 3.0g Carbs 53.4g

u f o T o c y o S simply delicious! Stir-fried Vegetables with Japanese Tofu Serves 4 Prep time 25 minutes Cooking time 10 minutes

source of protein 9 Rich Nutritious 9 Cholesterol free 9 Non genetically modified 9 All eight essential 9 amino acids cancer fighting 9 Contains phytoestrogens in saturated fats 9 Low Very versatile 9 Available in Spicy Thai, Japanese Teriyaki, Malaysian Peanut Satay and Chinese Honey Soy.

Available from selected Coles, Bi-Lo, Woolworths and independent supermarkets. For further information and recipes please visit or phone 02 9316 5171

1 x 200gm pack of Soyco Japanese Tofu, 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 heat up sliced tofu for 1 minute on each side. 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 tofu and the rest of the vegetables then stir. 5 Add soy sauce and pepper, stir for 2 minutes until all heated through and serve.


Stirring up




Homemade baked beans Serves 6 Cost per serve $1.50 Hands-on time 10 min plus overnight soaking Cooking time 2 hours

9vegetarian 9dairy free 9diabetes friendly 250g dried cannellini beans (soaked overnight), or 2 x 400g cans cannellini beans 5–6 sage leaves, roughly torn 4 garlic cloves, roughly chopped 3 tablespoons olive oil 1 red onion, finely chopped 4 large ripe tomatoes, puréed 2 tablespoons no-added-salt tomato paste 1 teaspoon dried mixed herbs ½ cup reduced-salt vegetable stock 2 teaspoons soft brown sugar (optional) 1 tablespoon apple cider vinegar


To serve Grainy bread, toasted 1 Place soaked beans in a large saucepan with enough cold water to cover the beans by 2.5cm. Add sage leaves and chopped garlic. (If using canned beans, rinse and drain first. Spray saucepan with oil, then add the beans, sage and garlic. Heat through; skip step 2.) 2 Cover the pan and bring to the boil. Reduce heat and simmer for 1½ hours, or until beans are soft but hold their shape. Drain well. 3 Meanwhile, heat 1 tablespoon of the oil in a non-stick frying pan. Cook onion until softened. Add puréed tomatoes, tomato paste, herbs, stock and ¼ cup of water. Cook for 10–15 minutes, or until the sauce is thick and rich. Set aside until the beans are cooked. 4 Combine beans with tomato sauce in the large pan. Stir in remaining oil, brown sugar

(if using) and apple cider vinegar. Heat, stirring occasionally, for 10–15 minutes. Season to taste with cracked black pepper. 5 Serve warm baked beans with grainy toast. Cook’s tip Baked beans can be kept in a sealed container for 3–4 days in the fridge, or up to 6 months in the freezer.

PER SERVE (beans + 2 slices toast)

Our version

Regular version

1696kJ/406cal Protein 18.0g Total Fat 12.9g Sat Fat 2.1g Carbs 48.3g Sugars 8.4g Fibre 17.3g Sodium 395mg Calcium 157mg Iron 4.8mg

1484kJ/355cal Protein 16.5g Total Fat 4.1g Sat Fat 0.7g Carbs 54.3g Sugars 12.8g Fibre 15.5g Sodium 1050mg Calcium n/a Iron 4.3mg

Recipe, styling & food prep: Sarah Swain. Photography: Devin Hart. Regular version based on a 210g serve of Heinz Baked Beans + 2 slices toast.

Our homestyle baked beans are better for you than the canned variety. With less salt and sugar, these beans are a satisfying weekend meal.

✓The same

rich taste with 65% less salt!

✓Our version has

35% less sugar than canned baked beans

✓We’ve added an extra serve of vegies!





MUFFINS No mess, no fuss — just toss all these healthy ingredients into a blender, then blitz and bake!

Recipe: Brooke Longfield. Photography: Mark O’Meara. Styling: Julz Beresford. Food prep: Kerrie Ray.


IVE MINUTES is all it takes to make these delicious muffins! Made with oats, bananas and a little yoghurt — they couldn’t be healthier! Once you’ve blitzed all the ingredients, sit back and let your oven take over, wafting the sweet aroma of home baking through your kitchen. Find the easy recipe and our favourite healthy toppings over the page …

Just add eggs, oats, bananas & yoghurt – and then blitz!




Pecan & date

Mixed berry

Coconut & raspberry

Dark choc & hazelnut

Apple & cinnamon 86

Banana & peanut butter

Blender muffins Makes 12 Cost per muffin $0.50 Hands-on time 5 min Cooking time 25 min 2 large ripe bananas 2 cups rolled oats 1 cup reduced-fat Greek-style yoghurt 2 eggs 4 tablespoons honey 1½ tablespoons self-raising flour 1 teaspoon bicarb soda 1 teaspoon vanilla 1 Preheat oven to 180°C. Spray a 12-hole (¹⁄³ cup capacity) muffin tin with oil, or line and grease paper muffin cases with oil. 2 Place all ingredients in a blender in above order and blend using the pulse action for 1–2 minutes, or until smooth and creamy. You may need to give the blender a stir to move ingredients around. 3 Pour the mixture into prepared muffin tin. Lightly press toppings of your choice into each muffin (see topping ideas on left page). 4 Bake for 20–25 minutes, or until muffins are golden brown and a skewer inserted in the centre comes out clean. Leave to cool for a few minutes, then remove from muffin tin and cool completely on a wire rack.

PER MUFFIN (basic muffin) 569kJ/136cal Protein 4.6g Total Fat 2.3g Sat Fat 0.5g Carbs 23.4g

Sugars 12.6g Fibre 2.1g Sodium 221mg Calcium 73mg Iron 0.9mg




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

Chelsea lays ou ta lunch spread for colourful Tully, 3.

y into his health. s ig d , 8 , m a d A by Christina lunch packed


a Thermos prize pack! 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 Thermos® valued at $69. Thermos® FUNtainer® Stainless Steel Vacuum Insulated Drink Bottles & Foods Jars will keep kids’ lunches fresh. They are BPA-free and easy to clean! Visit

and Luca, 7, Jackson, 6, sty ta Georgia, 4, enjoy by Ash. up morsels chopped 88

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 a Happy Snack Company pack worth $45 — well done!)

food for

fussy eaters Sneak green vegies into this smoothie with the fruity sweetness of banana and oranges!

Kids’ greenie Serves 4 Cost per serve $0.70 Time to make 10 min

9gluten free 9dairy free 9vegetarian 1 ripe banana, peeled ¼ cup (50g) frozen broccoli florets ¹⁄³ cup (50g) frozen peas 1 tablespoon flaxseeds (linseeds) ½ teaspoon fresh ginger, grated (or ¼ teaspoon ground ginger) 1 cup (250ml) freshly squeezed orange juice (from about 3 oranges) 1 Roughly chop the banana and add it to a blender along with the rest of the ingredients. 2 Blend on a high speed until completely smooth. 3 Pour smoothie into four small glass bottles or glasses and serve them with straws. Note This smoothie is nut free.

Kids’ greenie

PER SERVE 303kJ/72cal Protein 2.3g Total Fat 1.3g Sat Fat 0.1g Carbs 12.3g

Sugars 10.2g Fibre 2.7g Sodium 6.5mg Calcium 19.0mg Iron 0.6mg

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.




7-day low-FODMAP Compiled by HFG dietitian Brooke Longfield

Eat to ease bloating

Not everyone ❝ needs to follow a low-FODMAP diet, but if you’re among the one in five Aussies who suffers from painful tummy troubles caused by Irritable Bowel Syndrome (IBS), then it can help. This 7-day menu removes the foods that can trigger bloating and tummy discomfort. Learn more about IBS and the low-FODMAP diet on p38. Enjoy!

Learn more about your individual nutrition needs on p94.




Breakfast Ř Blueberry porridge made of ½ cup oats, ½ cup lactose-free milk, ½ cup blueberries & 2 tbs chopped walnuts (1700kJ/410cal total)


Breakfast Ř Eggs on toast 2 slices gluten-free soy-linseed toast topped with 2 soft-boiled eggs Ř 1 large orange (1700kJ/410cal total)

Breakfast Ř Banana porridge made of ½ cup oats, ½ cup lactose-free milk, 1 sliced banana & 2 tbs chopped walnuts (1900kJ/450cal total)

Lunch ŘPumpkin & feta salad ½ cup roasted pumpkin, 2 cups baby spinach, 40g reduced-fat feta & 1 tbs pine nuts, drizzled with 2 tsp olive oil Ř 1 slice gluten-free soy–linseed toast (1700kJ/410cal total)

Lunch Ř Rice paper rolls 3 takeaway chicken rice paper rolls with cucumber, lettuce, carrot & capsicum Ř 175g tub lactose-free fruit yoghurt (1600kJ/380cal total)

Lunch Ř Tuna toastie 1 x 95g can tuna, 1 sliced tomato & baby spinach on 2 slices gluten-free soy-linseed bread, toasted (1500kJ/360cal total)

Dinner ŘSpiced tofu, carrots & green beans with coriander dressing (p56) (1600kJ/380cal total) Snacks Ř1 mandarin Ř 10 brown rice crackers with 40g reduced-fat cheddar (1300kJ/310cal total)

Daily total: 6300kJ/1510cal

Dinner Ř Open turkey burger with spicy tomato salsa (p58) (1600kJ/380cal total) Snacks Ř 4 Corn Thins topped with 1 tbs peanut butter Ř 1 banana (1300kJ/310cal total)

Daily total: 6200kJ/1480cal

Dinner Ř Roast paprika chicken with orange & sweet potato (p56) (1500kJ/360cal total) Snacks Ř 1 mandarin Ř 1 cup carrot sticks Ř 10 brown rice crackers with 40g reduced-fat cheddar (1500kJ/360cal total)

Daily total: 6400kJ/1530cal

Each day’s menu gives you ‌

meal plan

Ĺ˜ 6300kJ (about 1500cal) for gradual weight loss Ĺ˜ 2 serves of low-FODMAP fruit and 5 serves

of low-FODMAP vegetables Ĺ˜ 2−3 easy, portable snacks for at home or on-the-go










Daily total: 6400kJ/1530cal


Daily total: 6400kJ/1530cal

Lunch Ĺ˜ Pumpkin soup  FXSV VWRUHERXJKW RU KRPHPDGH ORZ)2'0$3 SXPSNLQ VRXS Ĺ˜ J DOPRQGV ZDOQXWV Ĺ˜  NLZLIUXLW (1700kJ/410cal total) Dinner Ĺ˜ Herbed lamb cutlets with quinoa & kale salad (p58) (1500kJ/360cal total) Snacks Ĺ˜  &RUQ 7KLQV WRSSHG ZLWK  WEV SHDQXW EXWWHU Ĺ˜  EDQDQD (1300kJ/310cal total)

Daily total: 6200kJ/1480cal


(2300kJ/550cal total) Snacks Ĺ˜ J WXE ODFWRVHIUHH IUXLW \RJKXUW Ĺ˜  NLZLIUXLW (900kJ/215cal total)

Daily total: 6400kJ/1530cal

SEPTEMBER 2016 +($/7+< )22' *8,'(


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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




Kilojoules (kJ)





Calories (cal)













Saturated Fat (g)





Carbohydrate (g)






Roast papr ika chicken with oran & sweet potage to (See recipe

Total Fat (g)





www health

Sugars 14 3g F bre 4 8g Sodium 262mg Calcium 110mg Iron 3 1mg


Fibre (g)

com au

PER SERVE 1356kJ/324cal Protein 28.3g Total Fat 9.4g Sat Fat 2.7g Carbs 29.3g

Sugars 14.3g Fibre 4.8g Sodium 262mg Calcium 110mg Iron 3.1mg

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.



on p56)

Protein (g)

1356kJ/324ca l Protein 28 3g Total Fat 9 4g Sat Fat 2 7g Carbs 29 3g





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)


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.

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References 5 EASY SWAPS TO LOWER YOUR CHOLESTEROL, p20 Heart UK. 2016. The Portfolio Diet. Available at Accessed July 2016. National Heart Foundation. 2007. Salt and Hypertension: Summary of recommendations for patients with hypertension. Available at www.heartfoundation. Accessed July 2016. SHOULD YOU BE EATING MORE TURMERIC? p22 Arthritis Australia. 2015. Complementary therapies. Available at www.arthritisaustralia. Accessed June 2016. Cancer Research UK. 2015. Can turmeric prevent or treat cancer? Available at Accessed July 2016. He et al. 2015. Curcumin, inflammation, and chronic diseases: how are they linked? Molecules. 20(5): 9183–213. HOW MUCH CALCIUM IS IN THAT DAIRY FOOD? p26 Abargouei et al. 2012. Effect of dairy consumption on weight and body composition in adults: a systematic review and metaanalysis of randomized controlled

clinical trials. Int J Obes Relat Metab Disord. 36(12): 1485–93. Australian Bureau of Statistics. 2015. Australian Health Survey: Nutrition First Results — Foods and Nutrients, 2011–12. Calcium. Available at Accessed June 2016. BEST ON-THE-GO BREAKFAST CHOICES, p28 Cereal Social Trends Report for ABCMF. McCrindle Research 2012. Deshmukh-Taskar et al. 2010. The relationship of breakfast skipping and type of breakfast consumption with nutrient intake and weight status in children and adolescents: The national health and nutrition examination survey 1999–2006. J Am Diet Assoc. 110: 869–878. WHAT TO EAT TO SLOW AGEING, p32 Bellavia et al. 2013. Fruit and vegetables consumption and all-cause mortality: a doseresponse analysis. Am J Clin Nutr. 98(2): 454–9. Cosgrove et al. 2008. Dietary nutrient intakes and skin-aging appearance among middle-aged American women. Am J Clin Nutr. 86(4): 1225–31.

WHAT’S YOUR IBS TRIGGER: DIET OR STRESS? p38 De Roest et al. 2013. The low FODMAP diet improves gastrointestinal symptoms in patients with irritable bowel syndrome: a prospective study. Int J Clin Pract. 67: 895–903. Peters et al. 2016. Randomised clinical trial: the efficacy of gut-directed hypnotherapy is similar to that of the low FODMAP diet for the treatment of irritable bowel syndrome. Aliment Pharmacol Ther. DOI: 10.1111/ apt.13706 EATING WELL WHEN YOU’RE IN PAIN, p46 Bartoszek et al. 2015. The state of nutrition and the selfassessment of symptoms of depression in the group of seniors living in the countryside of Lublin province — preliminary report. Prz Gastroenterol. 10 (4): 208–214. International Association for the Study of Pain. 2016. Available at Accessed July 2016. Jacka et al. 2011. A prospective study of diet quality and mental health in adolescents. PLOS ONE. 6(9): e24805. All references are abridged.

Healthy Food Guide is printed by Bluestar WEB Sydney and distributed in Australia and NZ by Gordon & Gotch. Healthy Food Guide (ISSN 1832-875X) is published by nextmedia Pty Limited (ABN 84 128 805 970) under licence from Healthy Life Media Pty Limited and is subject to copyright in its entirety. The contents may not be reproduced in any form, either in whole or part, without written permission from the publisher. All rights reserved in material accepted for publication unless specified otherwise. All letters and other material forwarded to the magazine will be assumed intended for publication unless clearly labelled not for publication. Text, photographs and illustrations must be accompanied by a self-addressed envelope stamped to the appropriate value (including registered or certified mail if required). Healthy Life Media Pty Limited does not accept responsibility for damage to, or loss of, submitted material. Opinions expressed in Healthy Food Guide are those of the contributors and not necessarily those of Healthy Life Media Pty Limited. No responsibility is accepted for unsolicited material. No liability is accepted by Healthy Life Media Pty Limited, the publisher, nor the authors or members of the editorial advisory board for any information contained herein. All endeavours are made to ensure accuracy and veracity of all content and advice herein, but neither Healthy Food Guide nor its publisher, contributors or editorial advisory board is responsible for damage or harm, of whatever description, resulting from persons undertaking any advice or consuming any product mentioned or advertised in Healthy Food Guide or its website. Any person with health issues or medical concerns should first take advice from a health professional. If you have any questions about which products are suitable for your specific needs, Healthy Food Guide recommends you consult a registered dietitian or registered nutritionist. PRIVACY POLICY We value the integrity of your personal information. If you provide personal information through your participation in any competitions, surveys or offers featured in this issue of Healthy Food Guide, this will be used to provide the products or services that you have requested and to improve the content of our magazines. Your details may be provided to third parties who assist us in this purpose. In the event of organisations providing prizes or offers to our readers, we may pass your details on to them. From time to time, we may use the information you provide us to inform you of other products, services and events our company has to offer. We may also give your information to other organisations, which may use it to inform you about their products, services and events, unless you tell us not to do so. You are welcome to access the information that we hold about you by getting in touch with our privacy officer, who can be contacted at nextmedia, Locked Bag 5555, St Leonards, NSW 1590.

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Look for these top products on store shelves in September.

Raising the bar

More milk, less sugar

Naturally nuts

With the goodness of beetroot, oats and chia, these delicious bars are perfect for lunchboxes. Organic Raspberry, Apple and Oats Aribars have no added sugar or salt and are wheat and dairy free.

Sipahh Milk Flavouring Straws are an easy way to get kids drinking more milk every day. With 18 different flavours and less than half a teaspoon of sugar per straw, it’s a healthier option.

Mother Earth Natural Peanut Butter with LSA has no additives, no preservatives, no added oils or sugar – just PEANUT BETTER! It’s made with high-oleic peanuts. Available in Woolworths.

Sugar-free chocolate

Fruity tea time

Drink to your health

Higher Living uses only the best natural and organic ingredients in their teas, so you get the most out of them. White Tea Strawberry is light and delicate with strawberries to give it a fruity burst.

Enjoy Yakult at any time of day. With 6.5 billion Lactobacillus casei Shirota strain bacteria in every bottle, the saying ‘good things come in small packages’ is true! Visit us at

Cutting out sugar? Try Well Naturally No Sugar Added Chocolate. It’s all indulgence and no guilt, thanks to stevia, a natural plant-based sweetener. Go to

2 If you’ve eaten three serves of whole grains today, well done! Doing this daily cuts your risk of dying from heart disease by 25 per cent! (News bites, p12)

1 Munching on five serves of veg every day can add three years to your life … pass the carrot sticks! (What to eat to slow ageing, p32)

3 Even frozen dinners can be made healthy — add frozen veg when you pop them in the microwave. (How to choose ready-made meals! p24)


THINGS you’ll discover in this issue

4 Did you know that kids aged from nine years should eat the same amount of vegies as adults? (News bites, p14)


6 Forgot where your keys are? Skip the junk food — it has been shown to shrink your brain! (What to eat to slow ageing, p32)

7 Swirling Greek-style yoghurt in soups and stews gives just a third of the fat of sour cream! (Healthy habits, p20)

8 Healthy breakfasts needn’t be fussy — try peanut butter and bananas on wholemeal toast for a sustaining start to your day! (Best on-the-go breakfast choices, p28)

9 Our delicious low-FODMAP paprika chicken will guarantee happy tummies! (Be kind to your tummy, p52)


Try adding a dash of balsamic reduction to salads and sauces. It’s sweet, low kJ and low GI. (Shopping news, p19)

Don’t miss our October issue – on sale Monday 19 September

Photos: iStock. Soup image: Mark O’Meara.

Oats, bananas, yoghurt … these muffins couldn’t be easier! (Blender muffins, p85)

Get to know our recipe badges Recipes contain no more than: Å&#x2DC;N-SHUPDLQPHDO Å&#x2DC;N-SHUGHVVHUW Å&#x2DC;N-SHUVLGHGLVK Å&#x2DC;N-SHUPOIOXLG

RECIPE INDEX BEEF, LAMB & PORK Herbed lamb cutlets with quinoa & kale salad GF ........ 58 Lamb, haloumi & pea salad with yoghurt dressing ........... 67 Moroccan-spiced steak with eggplant & tomato salad ..... 77 Mushroom & thyme-crusted beef with pear salad GF ....... 66 Paprika beef with mushrooms & spinach GF .......................... 73 Pistachio & parsley-crusted lamb with quinoa salad GF................................... 65 Teriyaki pork with pickled cabbage salad ........................ 76




Prawn & corn chowder ............. 80 Seafood stew .............................. 72

VEGETARIAN Cheddar, bean & coriander stuffed sweet potatoes GF ... 75 Cheese-topped mushrooms with smashed pumpkin GF... 62 Homemade baked beans......... 82 Pumpkin, chickpea & tomato tagine GF................... 72 Spiced tofu, carrots & green beans with coriander dressing GF .......... 56 White bean, kale & pearl couscous soup ........................ 68



Chilli chicken stir-fry with noodles ........................... 79 Macadamia-crusted chicken with potato salad GF............. 65 Open turkey burger with spicy tomato salsa GF ........... 58 Roast paprika chicken with orange & sweet potato GF ... 56

Blender muffins .......................... 87 Kidsâ&#x20AC;&#x2122; greenie GF ........................ 89

SEAFOOD Greek baked fish with roasted potatoes GF ............. 54 Mustard-coated fish with corn salsa ........................ 62

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.









should come NATURALLY NEW!



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