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2016 Plus

Hall of Shame!

Why are some foods so irresistible? Can an 8-week diet reverse diabetes? Our experts tell all EXPERT ADVICE


4 ways to find relief

Better than butter … which spread is best?


Tasty fish tacos

s e p i c e r y s a e + 5



titian proved!

Plus …

• Tasty ways with vegies • Filling flans & tarts • Creamy cheesecake with only half the kJs!

71 Tomato & olive tart

66 Chicken quinoa bowl

55 Baked green eggs

Exp perts say y, gs are OK every day. day eggs Egg lovers rejoice! Eggs are a healthy, natural, whole food that the Australian Dietary Guidelines say you can enjoy every day.



NOVEMBER 2016 $6.20 (incl



2016 Plus

Hall of Shame!

Why are some foods so irresistible? Can an 8-week diet reverse diabetes? Our experts tell all EXPERT ADVICE



4 ways to find relief

Better than butter… which spread is best?



Tasty fish tacos

s 25+ easy recipe p77

titian proved!

9 771832 875005


Plus …

• Tasty ways with vegies • Filling flans & tarts • Creamy cheesecake with only half the kJs!

71 Tomato & olive tart

66 Chicken quinoa bowl

55 Baked green eggs

contents NOVEMBER 2016

ON THE COVER 40 CRAVINGS: WHY ARE SOME FOODS SO IRRESISTIBLE? Learn how to retrain your taste buds 50 CAN AN 8-WEEK DIET REVERSE DIABETES? Our experts look at how accurate the claims are 46 CONSTIPATION: 4 WAYS TO FIND RELIEF Don’t put up with discomfort and pain. Follow our tips to gets things moving again 26 BETTER THAN BUTTER ... WHICH SPREAD IS BEST? We compare the sat fat in spreads 29 HEALTHY FOOD GUIDE AWARD WINNERS The big reveal plus the Hall of Shame 53 25+ EASY RECIPES: DIETITIAN APPROVED! Every recipe has a nutrition analysis PLUS ... 67 TASTY WAYS WITH VEGIES 70 FILLING FLANS & TARTS 82 CREAMY CHEESECAKE With only half the kilojoules!

Quinoa bowl with grilled chicken, black beans & avocado




54 5pm PANIC Rev up midweek meals — in under 30 minutes! 61 GRAIN CHECK Eat more heart-healthy grains with our barley and quinoa recipes 67 CHOOSE A SIDE Tired of plain old steamed vegies? Enjoy these mouthwatering sides 70 HAVE A TART Serve up a healthy slice for a spring-time picnic or outdoor entertaining 77 MEAL FOR ONE Reel in this Mexican-inspired catch of the day in just 15 minutes flat 78 SMART SLICES Load up your pizza with these delicious toppings without the cheese! 82 HFG MAKEOVER: A LIGHTER CHEESECAKE This easy no-bake cheesecake is the perfect low-kilojoule dessert 85 FOOD FOR TINY TUMMIES Pour our healthy pancake batter into muffin trays for a novel treat!


CRAVINGS: WHY ARE SOME FOODS SO HARD TO RESIST? We look at the science behind why we crave chocolate and chips … and never broccoli. Curb unhealthy cravings with our tips.


HOW TO RELIEVE CONSTIPATION Say goodbye to that clogged up feeling with our guide on how to relieve constipation. We tell you what’s normal and what’s not, so you can relax!


DIET WATCH: CAN AN 8-WEEK DIET REVERSE DIABETES? A diet that promises to reverse diabetes is gaining interest around the world. But how does it work and are there any dangers? We give you the lowdown and our verdict.



Spice-roasted pumpkin with chilli & feta


Roasted tomato, olive & asparagus tart



23 HAVE AN AVO! We show you five reasons why a bit of avocado can benefit us all 25 SHOPPING NEWS Our dietitian scours the shelves to find the best healthy new foods and in-season ingredients 26 HOW MUCH SATURATED FAT IS IN THAT SPREAD? With so many spreads to choose from, it can be a struggle to find the healthiest one for your needs. We show you what to look for 29 2016 HEALTHY FOOD GUIDE AWARDS In our annual awards, our judges have tested, tasted and evaluated hundreds of products to identify the most nutritious foods on supermarket shelves. Find out who won! 36 HALL OF SHAME Some products seem healthy at first glance, but closer inspection tells a different story. Plus, we reveal the worst takeaway choices!

6 WELCOME A word from our editor, plus subscribe today for your chance to WIN prizes! 11 YOUR SAY Plug into what everyone’s been sharing with us this month via social media 14 NEWS BITES Get all the freshest health and food news 18 CATHERINE SAXELBY’S HEALTHY HABITS: 5 FOODS THAT CAN EASE NAUSEA There’s no need to put up with feeling queasy. Follow our easy tips to help you feel better 90 SUBSCRIPTION SPECIAL OFFER Subscribe today and you’ll receive a FREE magazine holder worth $16.95! 94 HOW MUCH DO I NEED TO EAT? A guide to help you estimate your daily requirements 96 REFERENCES 98 10 THINGS that just might take you by surprise in this issue! 99 RECIPE INDEX



HFG magazine holder when you subscribe

Subscribe today and receive a FREE holder! If you subscribe TODAY, you’ll receive this handy magazine holder for FREE! It fits a whole year’s worth of Healthy Food Guide magazines. Don’t miss out! Turn to p90 to subscribe. Healthy Food Guide is packed with easy recipes approved by dietitians, plus expert advice and practical tips for healthy eating.



IN THIS ISSUE Our awards highlight the best foods for your trolley


1 p56 In just 20 minutes you can whip up this spicy prawn & coconut stir-fry — it’s delicious!

2 p69 Next time you fire up the barbie, why not add this grilled corn with pesto & parmesan?


‘ve just sampled all of the finalists in this year’s Healthy Food Guide Awards — all 44 of them! Joining me were some brave companions: our dietitian Brooke Longfield, along with Dr Joanna McMillan and Catherine Saxelby, who also dipped their tasting spoons into various breakfast cereals, hot dinners and sweet snacks, as we compared and analysed the healthiest foods of 2016. And while our spoons may have been small, we’d all like a little lie down now, thanks. You can see all the winners on page 29. The products in our awards are all intended to augment those fundamentals that form the basis of a healthy diet — fresh fruit and vegies.


So why are we hailing packaged foods? We all need some of them — think bread, breakfast cereal, milk, rice. And thanks to technology, food companies are making products that pack in more nutrition, as well as being quick to prepare. This year, we’ve awarded a truly innovative new food as our Product of the Year. We think it deserves a place in every busy family’s pantry. So, let’s applaud the food companies that are doing great things — and look for our winners in your supermarket!

Andrea Duvall, Editor

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

3 p80 It’s easy to make a healthy homemade pizza — try this vego option with tasty cashew cream!


Subscribe to HFG magazine today and you’ll go into a draw to win great prizes every month! SUBSCRIBE NOW and you could WIN an Aladdin flask and great food books — a prize pack valued at over $104!

can do for you!


EDITORIAL TEAM 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, Chrissy Freer, Paula Goodyer, Devin Hart, Liz Macri, Mark O’Meara, Kerrie Ray, Yuki Sugiura, Sarah Swain, Ian Wallace, Yvonne Walus Contributing dietitians Adele Mackie, Katrina Pace, Catherine Saxelby ADVERTISING SALES National Advertising Manager Melissa Fernley Phone (02) 9901 6191 Advertising Manager Bianca Preston Phone (02) 9901 6327 Circulation Director Carole Jones Production Manager Peter Ryman Production & Digital Services Manager Jonathan Bishop Subscription Enquiries Toll Free: 1300 361 146 or +612 9901 6100 Email: or go to International Licensing and Syndication Phil Ryan,

Healthy Food Guide (HFG) magazine is your complete guide to healthy eating. Our recipes use easy-to-find, affordable ingredients. Cook with HFG, and you’ll always enjoy a nutritious meal.

We give unbiased opinions and are not affiliated with any food manufacturers. All branded food in HFG has been approved by our dietitians. Advertisers cannot influence editorial content.

You can trust our advice. All our health information is supported by solid scientific evidence, not media fanfare or celebrity endorsements. We smooth out any confusion caused by ‘pseudoscientists’.

Dietitians review all our articles so that they’re always accurate and up-to-date. We also publish our references in the magazine and online at

Every recipe in Healthy Food Guide is healthy hfg RECIPES

Have a


Our healthy tarts are the perfect dish to take along for picnics or spring time entertaining

Roasted tomato o ive & asparagus tart

PER SERVE ∕6 tart + 1 cup rocket)

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

1101kJ/263cal Pro ein 13 0g Total at 13 7g Sat Fat 6 4g Carbs 20 3g

Suga s 4 0g F bre 3 8g Sod um 372mg Ca cium 294mg ron 2 3mg

Rec pes L z Macri. Photography: Mark O’Meara. Styling: Julz Beresford. Food prep: Kerrie Ray.


Roasted tomato, olive & asparagus tart Serves 6 Cost per serve $3.00 Hands-on time 15 min Cooking time 45 min

9vegetarian 2 sheets reduced-fat shortcrust pastry 2 bunches asparagus, trimmed, halved 1½ cups reduced-fat ricotta 2 tablespoons finely grated parmesan 2 tablespoons chopped chives ¼ cup (30g) pitted black olives, chopped 200g grape tomatoes, halved 1 tablespoon pepitas, lightly toasted 50g baby rocket leaves, plus extra, to serve 1 Preheat oven to 180°C. Lightly spray an 11cm x 34cm fluted tart in with removable base with oil.

hea thyfoodguide com au

Line the tin with pastry, joining edges where necessary. Trim edges and discard excess pastry. Chill in fridge for 15 minutes. 2 Cover the pastry shell with baking paper and fill with pastry weights or uncooked rice. Bake for 10 minutes. Remove paper and weights and bake for a further 8–10 minutes, or until golden. Set aside to cool slightly. Reduce the oven to 160°C. 3 Meanwhile, steam or boil the asparagus for 2 minutes, or until tender. Refresh under cold running water. 4 Combine ricotta, parmesan, chives and olives in a medium bowl. Spread the ricotta mixture evenly over pastry base. Arrange asparagus over ricotta, then top with the halved tomatoes. Return o oven for 10 15 minutes or until the tomatoes are wil ed 5 Sprinkle the a t with pepitas and top with rocket serve with extra ocket leaves on the side



Our recipe writers work with qualified dietitians to develop all our meals. A nutritional analysis is provided for every recipe. We test each meal twice to ensure it works and tastes great! Turn to p99 to read about our recipe badges. HIGH


9dairy free 9diabetes friendly 9gluten free 9vegetarian

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

Helps relieve constipation

NEW We call it a little ray of breadliness Gluten free life is full of tough moments – checking ingredients, pretending you’re not hungry or just dealing with a crumbly sandwich. That’s why we raise our loaves big, soft and tasty. It’s a little ray of breadliness in a grey world of plain gluten free bread. Abbott’s Village Bakery®. The way it should be.


@hfgaustralia #cookwithhfg

Australian Healthy Food Guide

LET TEeR of th H T

Got something to share? Connect with us … hfgaustralia

Milking it


Tummy friendly

Thank you for the article ‘How much calcium is in that dairy food?’ (Sept, 2016). Having been diagnosed with brittle bones, I was surprised at how wrong I had been about some foods/drinks. Who’d have thought a skinny latte has more calcium than some yoghurts or a serve of cottage cheese?

I loved Hayley Lewis’ story regarding IBS (‘What’s your IBS trigger?’ Sept, 2016) as I also suffer from it. I thought fruit was ok, too, but found it caused me some pain. Great to see ways to deal with it. Amanda McFarland, VIC hfg FEATURES

What to EAT to

slow ageing Age ng is nevitable but how fast t happens s in a lot of ways up to you As d etit an Brooke Longfield explains it starts w th what you eat

Barbara Handasyde, VIC

New researc tells us what h eat in your you 20s can have an effect years later


t s he l ttle things we not ce hat make us feel l ke we e gett ng older the laugh l nes around our eyes our gradual loss of flexibil ty or he d y skin on our elbows and heels Perhaps it s also the sore knee or sti f back But instead of combating ageing from he ou side with expensive cosmet cs and an i wr nkle c eams it s actually cheaper and more e fective to fight t from he ins de out After all what you eat is one of the best p edic o s of how well you age One recent study found hat eat ng at least five por ions of fru t and vege ables every day can add three years to your l fe New resea ch also shows that what we eat n our 20s can impact our phys cal age n our 40s and 50s And at each age n turn the food choices we make have a long-term con equence on how we re going o feel today omor ow and n 10 years t me So wha ever age you a e now here a e some food investm make to and eve slow y age ng

Feeling stiff in the joints?

More oily fish in your diet can ease joint ain

One of the earliest signs of a thrit s s s iffness and pain in our wr sts f nger jo n s and hips This inflammatory condi ion nterferes w th even basic da ly tasks such as cook ng driv ng and walking Pain n our knees can also be caused by be ng overweight wh ch pu s ext a st ess on our jo n s This wear and tear may make us feel less ncl ned o continue our regular activ ty as the pa n n e feres ob l ty However keeping act ve can be key ght loss And n turn h s helps ease jo nt pa n y ng ex ra weight also increases your isk art disease and d abe es

ight back!

❋O LY FISH Omega-3 fats in o ly fish like


Loved the article ‘5 easy swaps to lower your cholesterol’ (Sept, 2016). I have a family history of high cholesterol and have always considered it a chore to deal with. Your article had some really easy and achievable ideas. Thank you! Caroline Cottrill, VIC



❋ Congratulations to this month s winner – Barbara Handasyde of VIC – who has won a Panasonic microwave oven worth $329!




Replace butter with sterol spread

Sterol spreads can reduce cholesterol by 10 per cent


www heal hyfoodguide com au


Tick tock …

Cholesterol too high? GP not happy? Here are five swaps you can make now to help push your cholesterol down

How much? You need about three tablespoons of spread such as Pro activ or HeartPlus each day to lower cho esterol by 10 per cent says the research Reach that goal by spread ng it on a sandwich melting it over vegies or in mash potato and drinking a glass of sterol fortified milk such as HeartActive

www heal hyfoodguide com au



Using a sterol enriched spread can help reduce bad LDL blood cholesterol Avocado s a so a heart healthy choice

salmon una and sardines fight inflammat on in sti f joints A m o include 150g of o ly fish in your d et 2–3 times a week and cons der f sh o l supplement (of 2700mg) on top of u suffer from ar hri is


easy swaps to

Oats can help to lower ‘bad’ LDL cholesterol


Eat oily fish regularly

Replace chicken or meat n some of your meals w th 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 oi y 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 sprinkl ng of psy lium Then choose e ther an oaty muffin as a snack or include chickpeas lentils or

barley (which are also good sources of soluble f bre) 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 sat sfying protein and f bre plus ant oxidant v tamin E How much? Grab a handful (about 30g) of unsalted raw or roasted nuts as a go to snack Thirty grams is approx mately 20 almonds or 15 cashews


Add thick yoghurt in place of sour cream

Substitute reduced fat Greek yoghurt for sour cream to garn sh soups and curr es and you ll go from 35 to 10 per cent fat How much? Add a spoonful in place of sour cream

Photos: Stock

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

Bringing it down

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

Loved the insight in ‘What to eat to slow ageing’ (Sept, 2016). It was very interesting, and I’m all about slowing that clock! Great info I’m sharing with my friends and family! Melissa Vo, VIC

an Orgran prize pack! Share your news, views and photos of HFG recipes by mail, email or social media and be in the running to win an Orgran prize pack! A trusted name in gluten-free and allergy-friendly foods, try the latest and greatest NEW products from Orgran. Just perfect for snacking on, cooking and baking!

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



Australian Healthy Food Guide

Talk to us on


@hfgaustralia #cookwithhfg




WE SAID: New findings show food allergies may be minimised by introducing eggs and peanuts to babies from four months old.

YOU REPLIED: Ř It’s something that the

via Instagram

via Instagram

Morning tea for the week is sorted! Blender muffins with berries (Sept, 2016)! @getfitsezie_bbg

Obsessed with this spiced tofu @hfgaustralia recipe (Sept, 2016). So easy! @clean_treats

1940s, 50s, 60s, 70s and 80s mums knew all along. We introduced egg, peanut butter etc., at around the 4-month mark, if not earlier.

Marina Buchmann

Ř Genetics play a huge part in allergies. As our daughter gets older, her readings for tree nuts are getting higher.

Michelle Deviney-Travis

Ř Perhaps a lot of the allergies are occurring because so many of our foods are sprayed, treated, extremely processed, etc.

Charmaine Lower

Ř What is equally or more concerning is our germ-free environments. Around the globe there are currently over 100 autoimmune diseases and this number is rising. This needs to stop.

Anne Weston 12

via Instagram

via Instagram Macadamia crusted chicken (Sept, 2016). Thanks for the recipe @hfgaustralia. Delicious! @preserve_nutrition

Whipped blender muffins up for the kids (Sept, 2016). They got arty with the toppings! @bodyworkspt_aus

titian Our die is Brooke e th testing ge n a r w ne ds of sala

This month … we spent time at Woolworths Food novators Centre where they presented their new range of salads just in time for festive entertaining. Look out for ‘zoodles’ – the latest food trend!

hfg NEWS


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

BELIEVE IN YOURSELF! Yes, toe tapping and knee jiggling is actually good for you. Researchers have found that it increases the blood flow in your lower limbs, making it a healthy habit next time you’re on the couch watching TV or on a long-haul flight.

How much you benefit from exercise depends on your attitude towards it. A new study has shown that having positive expectations of exercising increases your enjoyment of doing it, reduces anxiety and improves your mood. You’d better believe it! Journal of Behavioral Medicine, 2016

American Journal of Physiology: Heart and Circulatory Physiology, 2016

Just a grain of salt Toddlers are fast developing a taste for salt, thanks to supermarket infant meals loaded with a days’ worth of sodium. Advocacy group, Parents’ Voice, found several packaged meals contain the entire daily sodium limit for children. The group recommends that store-bought meals be eaten infrequently, and that adding salt to home-cooked infant food be avoided. Food & Beverage Industry News, 2016


H2O – oh!

Women health w’s TOP 5 orries … ŘZHLJK

f you’re reaching for that colourful sports drink at the petrol station, consider this:


= 600ml bottle


7½ teaspoons sugar



Text: Brooke Longfield & Andrea Duvall. Photos: iStock.


Eating an anti-inflammatory diet may lower your risk of depression by as much as 26 per cent, according to a 12-year Australian study. So, fill your basket up with anti-inflammatory foods such as oily fish, nuts, garlic and fresh fruit and vegies … and get happy!

For those who don’ have coeliac disea but feel discomfor from eating whea scientists may hav found a cause. Th discovered that s people have a w intestinal wall a when they eat wheat, it trigge an inflammato reaction in the A blood test developed to non-coeliac sensitivity s can seek tr

British Journal of Nutrition, 2016

Gut, 2016



hfg NEWS

newsbites Allergy

update Two in 10 Aussie school-aged kids now have a food allergy — the highest rate in the world. New research suggests that the prevalence of allergies to peanuts or eggs can be reduced by introducing these foods into infants’ diets from the age of four months. JAMA, 2016

Copycat kids ‘Do as I say, not as I do’ may not be enough to stop unhealthy drinking habits in kids. Young children are three times as likely to drink soft drink if their parents frequently drink it, according to a study carried out in the UK of 1000 parents. Kids were also twice as likely to drink fruit juice if their parents did. Time to rethink your drink? Natural Hydration Council, 2016

Women love vegie eaters Book of the month Food as Medicine: Cooking for Your Best Health (RRP $55, Signs Publishing)

This beautifully photographed coffee-table book contains 150 delicious plant-based recipes. Author Sue Radd is a leading nutrition authority, and she provides lots of practical information on the benefits of a vegetarian diet, including how it can help manage chronic diseases.

Guys, skip the aftershave, just eat more vegies! That’s the message from researchers at Macquarie University who found the more vegetables a man eats, the more appealing he smells to women. Fresh-vegie eaters produce more ‘floral, fruity and sweet’ sweat according to lab tests, which is nothing to be sniffed at. Macquarie University, 2016

Eating well and sult in … staying active can re

art disease 80% reduction in he abetes 90% reduction in di ncer 60% reduction in ca s Project, 2006 Disease Control Prioritie

The baobab fruit could be the new stevia

Is BAOBAB ‘the real thing’? A new sweetener made with the fruit of the African baobab tree may be the new stevia. Coca-Cola is currently trialling a drink made with it in Spain. Stay tuned for more ‘natural’ sweeteners as marketers continue to target our taste for novelty alternatives to sugar. BeverageDaily, 2016 NOVEMBER 2016 HEALTHY FOOD GUIDE


hfg NEWS


foods that can




Life can be miserable if you go about your day with a queasy tummy. Here are some tips to help you feel better.


White, bland foods

Boiled rice and potato, and white toast are bland and easy

Snacking throughout the day may bring relief


Apples and apple purée

Soft, cooked apples are an effective remedy for nausea. The slight tartness combined with the sweetness may settle stomachs.


Go ginger

ese s can fective dies for

Ginger has long been used to clear queasiness. Try sipping ginger ale or ginger tea, or suck on a piece of crystalline ginger. It contains compounds called gingerol and

shogaol which improve digestive function in some people.


Pep up with mint


Cold as ice

Like ginger, peppermint has a reputation for fighting nausea. Try sipping peppermint tea or just add two or three drops of peppermint oil to a glass of water.

Sucking on ice chips and ice blocks helps refresh a dry mouth which can relieve nausea.

bottom line possible, avoid going near ooking smells as they can worsen nausea. And if you an’t keep anything down r more than two days — n water or an ice cube ek medical help from GP or local hospital, y in hot weather.


Photos: iStock.


ausea is often caused by having motion sickness, morning sickness or a virus, or taking medication. Eating small, frequent meals prevents an empty stomach, which can also trigger nausea. So, grazing throughout the day may bring you relief. Here are five foods that can help.

hfg NEWS

Justine Schofield tells...

How I stay healthy Justine Schofield shot to fame on MasterChef and now hosts TV show Everyday Gourmet. Her French mother is the inspiration behind her grounded approach to food. We had water and wine on

I picked up my food habits from the table, not sugary drinks, juice or milk because we were her. Dinner was a three-course taught that they mask the flavour affair; it would always start with of our food. But water is neutral, a small entrée of seasonal vegies, like a beetroot or and wine brings out celeriac salad with food’s flavours. I don’t snack. a lovely dressing. The main course My healthy lunch I don’t really I often have might have been keeps me full snack. eggs with avocado soup or omelette. until dinner on toast for breakfast. And there would At lunchtime, I get a always be a crisp, little excited with my sandwiches. green salad to cleanse the palate. I like quite a lot of filling, with Then dessert would be fruit or yummy vegies like roasted sweet yoghurt. So while the French may potato, avocado and spinach. If enjoy a croissant for breakfast, you have a wholegrain bread they also eat so many vegetables!


5 PA

Justine loves pasta with tuna and tomatoes as a healthy, quick dinner


Extra virgin ol ive oil This is essentia l for salads, for frying and for making yummy dressin gs. Mustard A sim ple steak with just a do llop of mustard tastes amazing! Tuna For a qu ick Friday dinner, pop a bit of frozen pastry on top of canned tuna for a tasty tuna pie. (Or add the tuna to pa sta.) Pasta Because we all love a weeken d pasta! Capers & tom atoes I add these to brighten up my spaghe tti and tuna!

2 3

4 5 Justine is a brand ambassador for Helga’s.


sandwich with lots of vegies, then a piece of fruit and yoghurt, you don’t need snacks before dinner.

The older I get, the more I admire my mother. She’s a typical French lady. She always used to say, you have to brush your teeth every day and you have to walk every day. She walks everywhere. I love walking, and I also do a gym class with a little group of friends three times a week — they really motivate me!

I’m currently writing my second cookbook, which means I’m always testing out recipes. So, most nights that’s what’s for dinner. Last night, it was a lovely osso bucco.

Five months a year, I get to live in Melbourne when we’re filming Everyday Gourmet. Even after cooking all day on the set, I’ll go back to my hotel room and make a salad niçoise or a light pasta dinner. I like making my own food — I know what’s in it, which is important to me, and I can make it the way I like it.

Interview: Andrea Duvall. Pasta photo: Ian Wallace.

My mother is from Paris and

Positively Nourish.

Chia. Positively Simple.


HFG Award winners

2016 Hall of Shame

Source: Australian Avocados — An Update on Health and Nutrition, 2015. Photo: iStock.

saturated fat in spreads



Blueberries, vanilla & teff gourmet protein muesli Food for Health’s gourmet protein muesli was created by our founder and naturopath, Narelle… so it is not only made with healthy nutritious ingredients, but it is also made with passion and plenty of love! This muesli is filled with superfoods teff, chia & blueberries, is gluten free and is a good source of protein, which keeps you fuller for longer. We love to call it a crunchy bowl of deliciousness. Enjoy! Find this muesli in the health food aisle of your local supermarket.

Telephone 1300 881 277

hfg SHOPPING Tomatoes

T NO h sa

For the tastiest tomatoes, ripen at room temperature.

eas to i Asparagus

Keep it fresh by wrapping it in a damp tea towel in the crisper.

Cucumber Being 95% water, it keeps you hydrated and cool as a cucumber!


Adds a peppery flavour to salads and is rich in vitamin C.



sh he

ou t re

Text: Brooke Longfield. Photos: iStock.

Shelf watch

That s tops!

Bars for a cause

A smart slice

Sprinkle extra fibre over your yoghurt or toast with Lucky Topperz Peanuts & Almonds ($5.49). Per 20g (about 1 tbs):

Support breast cancer research with a box of fibre-rich Carman’s Super Berry Muesli Bars ($5.60).

Herman Brot Lower Carb Bread ($6.99) has the lowest glycaemic index (GI) of any bread available.

Per bar: 796kJ (189cal), 1.7g sat fat, 6.6g sugar, 3.6g fibre, 4 Health Star Rating

Per 2 slices: 1040kJ (249cal), 5g carbs, 10.7g fibre, 370mg sodium, 5 Health Star Rating

508kJ, 4.8g protein, 2.6g sat fat, 1.7g sugar, 1.2g fibre




How much is in that spread? There’s a confusing array of margarines and table spreads out there. Dietitian Brooke Longfield looks at how much saturated fat you could be spreading on your morning toast.


ou’ve done the hard work choosing the healthiest bread, but what are you slathering on it? Spreads can be a hidden source of saturated fat, which ramps up your risk of heart disease and weight gain. Pure butter is high in saturated fat, with one tablespoon having 7–10g, or about a third of your daily limit. And, despite recent news headlines claiming that ‘butter is back’, health experts continue to recommend we limit the amount of saturated fat in our diet. Margarines and oil spreads are much lower in saturated fat than butter as they’re made from vegetable oils — usually canola or sunflower oil. Canola is also a source of healthy omega-3 fats. While margarine is highly processed, there is currently no evidence that shows we should

avoid it. Some are fortified with plant sterols, which help to lower cholesterol. Your doctor may advise you to use these spreads. New to supermarket shelves are spreads made with coconut or olive oil. If you choose to use either of these, keep in mind that after processing, they bear little resemblance to pure extra virgin olive or coconut oils. For a long time, we’ve focused on low-fat diets. But as we learn more about fat, the spotlight has shifted to the quality of fat we eat, rather than the quantity. For example, while nut butter is high in fat, the fat comes from heart-healthy nuts, making it a far more nutritious choice than butter (see right). So to make a healthy choice, consider the type of fat that’s in your spread — and be mindful of how much you’re using.

It’s important to focus on the quality of the fat we eat


1.37g PER 2 TSP

Philadelphia Light Spreadable Cream Cheese

3.2g PER 2 TSP

Western Star Spreadable Soft







Weight in grams of 1 tablespoon is calculated as 20g. Values based on nutrition information panels and correct as of August 2016.

Sanitarium Natural Smooth Peanut Butter

Flora Pro-Activ Ultra Light

Mayver’s Original Super Spread







Tablelands Reduce Cholesterol Absorption

Nuttelex Olive Spread

Meadow Lea Canola Spread







Lurpak Spreadable Slightly Salted

Tablelands Coconut Spread

Salted butter



B&MOE0 B&MO MOE0 O 317 17

2016 the winners. fore choosing be lly fu re ca alist nsiders each fin l tastes and co ne pa ur O y: Judgement da


Photography: Jennifer Soo.

Dr Joanna McMillan Nutritionist for the Today show and creator of healthy lifestyle website, Dr Joanna

Brooke Longfield Dietitian, Healthy Food Guide magazine

Andrea Duvall Editor, Healthy Food Guide magazine

Catherine Saxelby Nutritionist, creator of popular blog Foodwatch and author of bestselling book Nutrition for Life

the healthiest foods on supermarket shelves to make it easy for you to shop, buy and eat good food … always.


very year, new products appear on the shelves, boasting dazzling health claims. So, if it baffles you to spot the best, we’re here to help! Our team of dietitians has analysed hundreds of foods across 11 different categories in order to find you the most nutritious breakfast cereal, lunchbox snack, ready-made dinner … and more. Each member of our judging panel scrutinised finalists on taste, nutrition, price and value for money, so you can be confident that the winners truly deserve a place in your pantry. So, allow us to introduce to you the 2016 Healthy Food Guide Award winners! NOVEMBER 2016 HEALTHY FOOD GUIDE




Woolworths Delicious Nutritious Beef & Tomato Casserole Extra points for meaty chunks and a home-style flavour! It’s great for those wanting to avoid highly processed frozen meals. Per meal: 1200kJ (287cal), 26.3g protein, 10.2g fibre, 483mg sodium, 4.5 Health Star Rating, $7.99 per meal


Wallaby Granola Bar (French Vanilla with Sour Cherry) Snack bars can be notoriously high in sugar. But all four of our finalists boast impressive nutrition. This bar stands out for its great flavour — and it has a third of your daily fibre needs.



Coles Brown Rice & Chia Seed

Per bar: 790kJ (189cal), 5.5g protein, 4.1g sugar, 8.9g fibre, 5 Health Star Rating, $2.99 per bar

Microwave rice pouches make it so easy to eat whole grains like brown rice. This variety has added chia seeds, giving you extra protein and fibre.




Per ½ pouch (125g): 888kJ (212cal), 4g protein, 7.4g fibre, 3mg sodium, 4 Health Star Rating, $2 per 250g pouch FINALISTS Ĺ˜(GJHOO5HG.LGQH\ %HDQ6DODG Ĺ˜&HOHEUDWH+HDOWK 4XLQRD0RURFFDQ Ĺ˜%LUGV(\H6WLU)U\ 2ULHQWDO9DOXH3DFN



Coon Natural Tasty Cheese Snacks This classic cheese now comes in snack-sized wrapped portions. They’re an easy, calcium-rich snack you can nibble on-the-go, or pack into work/school lunchboxes. Per 20g serve: 338kJ (81cal), 5.2g protein, 4.3g sat fat, 150mg l i m, $4.99 per 8-pack


FINALISTS Ř247 Caffe Latte with Ancient Grains ŘChobani Mezé Dip (Roasted Red Peppe ŘChobani 0.5% Yogur (Strawberry)

Vegie Delights Chickpea & Red Lentil Kofta These tasty chickpea patties have more than 10g of hunger-busting protein. They’re also lower in salt than many vegetarian options, making them a great freezer standby for your next meat-free meal.


The Happ Snack Com Kids Roas Fav-va Be (Pizza)

Per 2 koftas: 922kJ (221cal), 10.5g protein, 6g fibre, 430mg sodium, 4.5 Health Star Rating, $6.99 per 6-pack

Crunchy sna but not these fibre-rich nibbles. They’re an easy way to add more healthy legumes to kids’ diets. Per 15g packet: 280kJ (70cal), 0.3g sat fat, 1g fibre, 40mg sodium, 5 Health Star Rating, $5.99 per 10-pack

FINALISTS Ř Quorn Pieces Ř McKenzie’s SuperBlend Protein (Lentils, Quinoa & Beans) Ř Soyco Malaysian Peanut Satay Tofu

FINALISTS ŘTable of Plenty Nourish & Go with Banana, Mango & Yoghurt ŘNaturally Nood Smoosh’d Wholefood Bites (Bear-Nana) ŘChris’ Fun-Size Snacks Prince Harry Hommus NOVEMBER 2016 HEALTHY FOOD GUIDE




Bürgen Gluten Free Soy-Lin Bread Hats off to this gluten-free loaf for tasting remarkably like regular bread. Eating just two slices will give you nearly 20 per cent of your daily fibre needs. Per 2 slices: 1030kJ (246cal), 8g protein, 4.3g fibre, 391mg sodium $6 99 per loaf


Table of Plenty Pistachio Dukkah Meal flavourings can be high in salt, but not this nutty spice mix. It stood out because it’s so versatile — use it as a quick coating for chicken or fish, or even sprinkle it over a boiled egg as a healthy snack.




Uncle Tobys 3-minute Steel Cut Oats

Per 7.5g serve: 178kJ (43cal), 0.4g sat fat, 0.3g sugar, 23mg sodium, $3.60 per box

While steel cut o need stove-top cooking, this innovative cereal offers a heart-friendly hot breakfast in only three minutes.



Per 40g serve: 640kJ (153cal), 5.1g protein, 0.4g sugar, 3.7g fibre, 5 Health Star Rating, $5.99 per 800g box FINALISTS Ř*RRGQHVV6XSHUIRRGV 3URWHLQ&OXVWHUV Ř/RZDQ2ULJLQDO+DUYHVW 1DWXUDO0XHVOL Ř)RRGIRU+HDOWK 6LPSO\)LEUH0XHVOL



The Happy Snack Company Roasted Fav-va Beans (Red Pepper & Chilli) You’ll add an important helping of fibre-rich beans to your day by nibbling on these lightly spiced gluten- and nut-free bites. Per 25g packet: 465kJ (111cal), 6g protein, 1.8g fibre, 65mg sodium, 5 Health Star Rating, $5.39 per 6-pack FINALISTS Ř)RRGIRU+HDOWK%DUV &RFRQXW&DFDR &KLD




Mayver’s Cacao Super Spread This chocolately spread is packed benefits. It’s made with a healthy blend of nuts, dates and chia seeds, which are a source of fibre, protein and heart-healthy fats. Per tablespoon: 481kJ (115cal), 3.5g protein, 1.9g sugar, 1.6g fibre, 4.5 Health Star Rating, $6.49 per 280g jar FINALISTS Ř/LQGW([FHOOHQFH 6PRRWK%OHQG &RFRD0LOG'DUN Ř:HLV0LQL0DQJR ,FH&UHDP%DUV Ř1DNHG7UXWK&RFRD'XVWHG 6FRUFKHG$OPRQGV

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


Fuel Fabulous With tailored nutrition advice from an Accredited Practising Dietitian




This award recognises a product with outstanding nutritional value that also makes healthy eating easier than before Brooke Longfield, HFG dietitian


McKenzie’s SuperBlend range We think this range is a game-changer! Removing the fuss of slow cooking lentils, beans and whole grains, these innovative high-fibre blends boil up in just 15 minutes. Per 50g (SuperBlend Fibre): 715kJ (171cal), 10g protein, 8.1g fibre, <5mg sodium, $5.49 per 350g pack FINALISTS ŘEdgell Ready-to-eat Salad range ŘWoolworths Delicious Nutritious Frozen Meal range ŘChobani Mezé Dips range




Hall of

SHAME In our search for winning products, we came across foods wearing a ‘health halo’. At first glance, they seem like healthy choices, but on reveals a different story.

tural Chip Company a Salt & Vinegar Chips ALTH HALOS:

atural Chip Company uten free 00% natural great sting chips ence how healthy we think g assume The Natural Chip Company’s crisps are better than others. But they have three times as much saturated fat as regular Smith’s potat h d are higher in salt, too.

ral Bakery Oat Slice ALOS:

al h organic oats artificial flavours rs d with natural honey udging by the front-of-pack claims alone, it’s easy to think this is a healthy snack, but each bar is loaded with more than half your recommended daily intake of saturated fat, and a huge 1800kJ (431cal), which is the equivalent of a whole meal!



Studies show that claims such as ‘organic’, ‘low fat’ or ‘natural ’, make us assume a food is healthy . However, foods brandishing thes e claims are not always as good as they seem. So watch out for these ‘health halo’ words, and remember the nutrition information on the back of the pack is a more reliable guide to how healthy a food really is.

Dare Raw Iced Coffee HEALTH HALOS:

Ř 30% less sugar Ř Made with only natural ingredients We applaud the fact that Dare has reduced the sugar content, but sugar still comes in as the second ingredient in this ‘raw’ and ‘natural’ coffee-flavoured milk. Guzzle down a 500ml bottle (which is considered a single serving) and you’ll have knocked back 1300kJ (311cal) — that’s twice the kilojoules of a healthy snack.

Kiddylicious Apple Fruit Wriggles HEALTH HALOS:

Ř Made with real fruit Ř Gluten free Ř No added salt or preservatives We don’t like the way these sticky, sweet fruit snacks are targeted at toddlers. The pack claims they are ‘made with real fruit’, but they’re a long way from being a whole apple. Instead, these are made from fruit juice and concentrated apple purée, so you get all of the sugar and no fibre. In fact, one small pack has the equivalent of nearly 2 teaspoons of sugar.

o Natural Berry Frugo’s EALTH HALOS:

All natural fruit centres luten free o artificial colours, flavours preservatives k past the ‘health halos’ and the images of fresh fruits, and read the ingredients list where sugar is the first ingredient, closely followed by vegetable fat. One serve has 3 teaspoons of sugar and less than 1g of fibre. Their sticky, sugary texture is just as bad for kids’ teeth as lollies.

Hart & Soul All Natural Laksa Soup Kit

TAKEAWAY SHOCKERS Oporto Chilli Cheese Chips Polish off these cheese-smothered fries and you’ll exceed your daily salt limit, and munch away half y ur y ilojoule needs.

Pie Face Double Cheeseburger Pie Stuffed with two beef patties, cheese and sauce, this pie weighs in with 80 per cent of your daily saturated fat limit.


ŘAll natural Watch o Ř100% natural ut for these ‘h ŘGluten free ealth ha lo’ words: Ř ŘGMO free *OXWHQI UH Ř Natura H From the ‘health halo’ claims to the l VXJDUIUH Ř5HILQHG brown paper packaging, this meal kit HŘLow fat looks wholesome. But inside, it’s a Ř2UJDQ LF different story. One serve dishes up 70 per cent of your daily upper limit of sodium — that’s three times the amount in the meal kits in our Healthy Food Guide Awards on p29.

I Quit Sugar by Sarah Wilson Organic Rice Malt Syrup HEALTH HALOS:

Ř Gluten free Ř Natural sweetener Ř Organic Ř Fructose free While you may think you’re getting a sugar-free product, rice malt syrup is a form of sugar. Too much sugar in any form isn’t good for us. Don’t be enticed by the fact it’s made from organic brown rice — by the time it’s treated and boiled, there is very little nutrition left. Plus, it has a very high GI.

KFC Original Tenders + Dipping Sauces In just five small morsels, you’ll put away more than 3000kJ (720cal), which is five times the size of a healthy snack. They’re also teetering on your recommended daily salt intake.

Hungry Jack’s Fiery Angus Burger You’ll be wolfing down your whole day’s limit of saturated fat, as well as half your day’s kilojoules in this burger alone – that’s before you add fries.

Subway 6-inch Pizza Sub on Italian Herb & Cheese bread Packed with processed meat and cheese, this little sub is a giant salt trap, giving you half your daily salt limit. NOVEMBER 2016 HEALTHY FOOD GUIDE



why we crave some foods

ease constipation

can diabetes be reversed?

Photo: iStock.

GUILTY PLEASURES We’ve all been there, regretting that extra slice of pizza we had last night, or feeling a little guilty for munching on one-too-many sweet biscuits. And it’s easy to blame ourselves for being weak-willed and undisciplined — in fact, there’s a billion-dollar diet industry that preys on this struggle. The solution, we’re told, is we need better self-control. But what if you knew the food we eat is deliberately designed to make us want more? This month, we investigate the controversial lure of modern foods — and some of the findings will surprise you. Turn the page …




CRAVINGS Why are some foods so hard to resist?

Why is it we crave chocolate and hot chips … and never broccoli? And why is it hard to stop at just one bite? Paula Goodyer explains why some foods are so irresistible.


oesn’t it seem strange that even though we’re well aware of the health risks of eating too many over-processed foods, on average over a third of the kilojoules we eat every day comes from foods like biscuits, lollies, fast food, salty snack foods and soft drinks, according to the latest National Nutrition Survey. So, why do we keep eating them? Many of these foods have been found to be the most addictive to us. Chocolate, pizza, ice cream, French fries, biscuits and chips topped the list in a recent US study (see p43). These highly processed foods are all rich in fat and sugar or salt, and low in fibre — the exact opposite of the foods rated as the least addictive, which included broccoli, brown rice, carrots and bananas. But too much fat, sugar or salt aren’t the only things the most addictive foods have in common. They also have a high glycaemic load — meaning they are rapidly absorbed into the blood stream, creating high spikes in blood sugar. This is linked to ‘addictive-like’ eating, say the researchers.

Are we all ‘addicted’? Studies have found similarities between drug dependence and addictive behaviour with food. Having difficulty controlling how much we eat of certain foods is one similarity; and continuing to overeat despite serious health problems is another. In a US experiment, researchers found naloxone, a drug used to treat heroin addiction, also cut cravings for sweet foods. “But the jury’s out on whether food addiction really exists — there’s not a lot of hard evidence,” says Dr Tracy Burrows, Accredited Practising Dietitian and senior lecturer in Nutrition and Dietetics at the University of Newcastle. “Research shows nutrient-poor, highly processed foods with a lot of sugar, fat and salt are most likely to be linked to addictive behaviour to food. Studies show that in some people, these foods stimulate the brain to produce ‘feel good’ brain chemicals, in the same way that drugs do.”

Nutrition and health writer Paula Goodyer has won many prestigious awards for her writing, including this year’s Excellence in Journalism Award from the Dietitians Association of Australia.


Photos: iStock.

We may be genetically programmed to overeat high-kilojoule food

Many experts suggest that we’re genetically programmed to overeat foods that are sweet, fatty and salty because high-kilojoule foods were in short supply in our caveman days. Thus, when we found these foods, we needed to eat as much of them as we could. In other words, overeating isn’t so much about willpower as it is about biology. But this doesn’t explain why not everyone overeats these foods, Dr Burrows says. “We’re all exposed to the same food supply, yet only around 20 per cent of us fit the criteria for addictive behaviour with food. People have different drives for overeating. So, is it something in food that’s potentially addictive or is it more to do with habit — like associating sitting on the couch with eating a bag of chips?” says Dr Burrows.

Highly processed foods are most likely linked to addictive behaviour




What makes some foods irresistible?

Too much added salt may be harmful to your immune system

THE BITE ON YOUR HEALTH We’ve often been told that eating too many highly processed foods can cause weight gain and increase the risk of heart disease. But science has now dug deeper to find more reasons to avoid these foods — too much added salt, for instance, not only troubles our arteries, but may also harm our immune system. “We’re looking at the impact of too much salt on the immune system, and whether reducing salt can lower the risk of autoimmune diseases such as multiple sclerosis,” says Dr Katrina Binger of the University of Melbourne’s Department of Biochemistry and Molecular Biology, who has found that a high salt intake can interfere with wound healing. Research is also looking at the effects on our gut microbes — the bacteria now known to influence our health, including our immune system. There’s growing evidence that Western diets with too little fibre and too much saturated fat are disrupting the balance of these important microbes and driving the rise in allergies and autoimmune disease. 42

While some foods cause the brain to release ‘feel good’ chemicals, there are a few other reasons why we find it easy to overeat pizza — and hard to binge on broccoli. “For starters, junk food usually requires a lot less chewing than whole foods, so it goes down a lot quicker and easier,” Dr Burrows says. The intense ‘moreish’ flavours of highly processed food can leave our taste buds longing for more — and override our innate ‘I’ve had enough’ signals. Adding salt to fatty foods can suppress the body’s satiety mechanisms, thus encouraging us to overeat, according to researchers at Deakin University in Victoria. Dr David Kessler, former commissioner of the US Food and Drug Administration, took the food industry to task in his book, The End of Overeating. He accused it of contributing to obesity by engineering food to be easy to overeat, by layering flavour on flavour — on flavour. As an example, he tells how one US restaurant chain amped up the flavour of its chicken wings: the chicken meat is first pumped with additives to bulk it up and make it softer. Then it’s battered, crumbed, fried — and marinated with a sauce made with sugar, hoisin sauce, soy sauce, chilli paste, modified food starch and concentrated orange juice. And if that’s not enough, it’s served with a dressing made of mayo, buttermilk and wasabi.


10 ‘most addictive’ foods

Students in a study at the University of Michigan were asked to rate foods based on symptoms of addictive-like eating such as: ‘eating more than they should’, ‘being unable to ‘quit’ a food’, and ‘showing an increased ‘tolerance’ towards a food’. These were the foods they rated as the most prob



2 Chocolate









Ice cream

French fries

Non-diet soda




Fresh vegies heady combo salt & fat tha foods so



10 ‘least addictive’ fo

Ř Bananas Ř Brown rice Ř Apples Ř Strawberries Ř Beans (no sauce) Ř Carrots Ř Cucumbers Ř Corn (no butter or salt)Ř Salmon Ř Broccol NOVEMBER 2016 HEALTHY FOOD GUIDE



The hidden punch behind the crunch The crunch factor can also help hook our taste buds. Like Dr Kessler’s example of chicken wings, many highly processed and fast foods are baked, fried or toasted to create crispy textures which are easy to overeat. But crunchiness often comes with a cost, says Associate Professor Melinda Coughlan, head of the Glycation, Nutrition and Metabolism Laboratory at the Baker IDI Heart and Diabetes Institute in Melbourne, Victoria. Cooking foods at high temperatures, especially meat that is high in fat and protein, produces compounds called Advanced Glycation End products (AGEs). Diets high in AGEs are linked to a higher risk of chronic disease, Prof Coughlan explains. Sugary and highly processed foods can also be high in AGEs. “We can’t say for sure what the impact of a high-AGE diet is, but studies have shown that it increases inflammation and oxidative stress in the body, and we know that these are closely linked to type 2 diabetes and obesity,” says Prof Coughlan.

Deep-frying adds crunch but can also increase risk of chronic disease 44

TEACHING TASTE BUDS If we’re accustomed to eating less healthy foods on a regular basis, it can be hard to break the habit. Our taste buds don’t light up for fresh vegetables and unsweetened yoghurt the way they do for a burger or packet of chips. But they can. Retraining our taste buds to enjoy food without adding salt or sugar takes around three weeks. To get you started, just follow our 5-step plan towards a healthier way of eating …


Don’t go cold turkey

Gradually introduce more whole foods into your diet each day. Start by replacing the salty snacks with fresh fruit. Then, as your taste buds are adjusting, move on to include more fresh vegies, especially those that are in season, as they have more flavour, says Tania Ferraretto, Accredited Practising Dietitian and spokesperson for the Dietitians Association of Australia. Try salads for lunch, and load up your plate with vegies at dinnertime. “Your taste buds are very adaptable. It takes about three weeks to adjust to eating less salt. Use herbs and spices to make it easier,” says Ferraretto.

h ess habits a food y


Know what you’re reall

a note of what you eat and drink over a few days by writing it down or using a food diary app,” says Dr Tracy Burrows, senior lecturer in Nutrition and Dietetics at the University of Newcastle. “You might think that you eat healthily, but then there’s that takeaway on Monday, a night out with friends on Tuesday, and cake in the office on Thursday. “It’s not until you note it down that you can see what you’ve really been eating all week.”


Beware of processed foods in disguise

Words such as ‘natural’ or ‘superfood’ don’t guarantee that a food has a healthy amount of sugar, salt or fat. So, always check the ingredients list to see exactly what the product contains.


Read the label Not everything sold in

packets is over-processed — rolled oats, natural muesli, wholegrain bread, frozen vegetables and fruit, as well as many dairy foods (the unsweetened kind) are just some examples of minimally processed foods, Ferraretto says.

s list pack. And if salt or sugar is in the top three, or there is a long list of additives, leave it on the shelf.


Make healthy eating convenient We often


over-processed or d because it’s quick dy to eat. here are so many options that are onvenient, such as egetables, cans of d chickpeas, tinned s and microwavable nds. For inspiration, e many ducts in althy Food uide Awards n p29.




How to relieve

constipation Constipation not only causes discomfort and bloating, it can affect all areas of your life. Our experts show you how to get things moving again.


e usually keep our bowel habits to ourselves. So, by the time we seek help for any problems in that area, weâ&#x20AC;&#x2122;re in a bad state. But relax, the advice on the following pages will bring relief.

Feeling all knotted up & tight inside? Our tips will help unravel the pain


What’s normal? Everyone’s bowel habits are different. Some people go once a day, while others need to go three times a day, or perhaps three times a week. As long as you don’t experience discomfort, pain, the need to strain, or the sensation of not being able to empty your bowels fully, then you’re probably okay! But if you experience any of the above, or often have hard or lumpy stools, or go to the toilet less than three times a week, then you’re considered constipated. Another symptom is if you rely on taking laxatives to get loose, soft stools The different consistency of stools and what’s generally considered to be normal is illustrated on the Bristol Stool Chart. (You can find this on our website:

Katrina Pace & Brooke Longfield. Photos: iStock.

What causes constipation? Your stools are mostly made up of fibre, so rapid changes in the amount of fibre you eat can vary the frequency and hardness of your stools. You may experience constipation just fro more takeaways, or by significant changes diet such as going vegetarian or trying a glu paleo or low-carb diet. Going on holidays a different food can also cause constipati Fibre draws water into your bow waste products. Increasing the f drinking more water can ca and become more diffi Stress is also a co During times of away from and som Y

Discomfort & pain are symptoms of constipation

Keep it moving as you get older Although constipation affects people of all ages, it’s most common in those over 65. As you age, the s in both your bowel is weaken, which often you open Having a or being dication ipation. AR:


Develop habits for a happy gut EAT MORE FIBRE People who eat a fibre-rich diet are less likely to be constipated. But make changes to your diet slowly and gradually over a number of weeks to avoid any discomfort. Here are our tips: Ř Eat a variety of vegetables and fruit every day, and include the skin and seeds where possible, as they contain the most fibre. Ř Swap white bread, white rice and pasta for wholegrain choices, such as soy-linseed bread, brown rice and wholemeal pasta. Ř Make chickpeas, lentils and other beans a regular part of your diet; and include a small handful of nuts as a snack every day. Ř Top your cereal with 1 tablespoon of ground flaxseed, LSA mix, psyllium husks or chia seeds. You can also add these into a smoothie. Ř Try a probiotic supplement — some studies show that introducing good bacteria into the gut can help relieve constipation.

Wake up to a high-fibre breakfast full of oats, nuts & fruit



Studies suggest that regular activity, such as walking, can encourage bowel motions. Some experts believe that exercise helps by reducing stress and tightening the pelvic floor muscles (when these are too loose, it can lead to constipation).

The skins & seeds of vegies are rich in fibre


1 in 5 over o e p ple f 30 o e the ag rom f s r e suf f ation ip t s n co

What about laxatives? Taking a laxative tablet or powder can help you empty your bowels. Some work by drawing more water into the bowel to gently soften your stools, while others stimulate your colon muscles to squeeze. Your doctor will help you decide which one is best for you.




If you’re dehydrated, there won’t be enough fluid drawn into your bowels to keep the stools soft. Being in an air-conditioned office and not drinking enough water during the day can result in dehydration. So, carry a water bottle with you or keep a glass on your desk a i d drink throughout the day, and kee



You would be amazed at the people who don’t know how toilet properly. Try these tips to ma Ř Sit on the toilet each morning an 30 minutes of eating a meal, as th time when the bowel contracts th Ř If you feel the urge to go to the t so straight away — don’t hold on un Ř Make sure your knees are higher your hips. Try putting your feet on old telephone book or sturdy shoe box if your knees are too low. Ř Don’t strain; relax and give yourself five minutes to sit.

It’s important not to strain when sitting h il

There is evidence that constant straining when going to the toilet puts pressure on the bowel lining, which causes small pockets to protrude in the bowel wall, called diverticula. Diverticular disease affects a third of us by the age of 50 and can be partly caused by a low-fibre diet. You may not even know you have these pockets, as often there are no symptoms. However, small nicks can occur in these pockets, causing inflammation — this is diverticulitis. Symptoms include abdominal pain, fever, nausea and vomiting. Treatment often requires a hospital stay. Years ago, people with diverticular disease were told not to eat small, sharp foods like nuts and seeds, which were believed to worsen the condition. But research shows otherwise, so there’s no need for this. Haemorroids is another consequence of straining. The veins around your anus stretch, and then swell up and bulge out, causing pain. A high-fibre diet with plenty of water and activity is the best way to prevent chronic constipation. If you’re constipated for more than three months, you should see your GP.





Can an 8-week diet

reverse diabetes? A diet promising to ‘reverse diabetes’ is gaining attention, thanks to TV presenter Dr Michael Mosley. But just how accurate are the claims?


What the diet involves The aim is to lose some of the fat wrapped around your vital organs. In the initial 8-week phase of the Blood Sugar Diet, you eat mainly lean protein (fish, chicken, red meat) and non-starchy vegetables (so, no potato, sweet potato or corn). Then, you move on to a 5:2 style of intermittent fasting. That is, five days of regular eating and two ‘fasting’ days of eating 800 calories (3300kJ), until you hit your goal weight. To maintain your success, you then progress to a long-term, low-carbohydrate, Mediterranean-style diet, which is high in vegies and fruit, whole grains, nuts, beans and lentils, and fish and poultry, with only a sparing amount of red meat.

Photos: iStock.


t starts with eating a mere 800 calories (about 3300kJ) per day for eight weeks, which is about 40 per cent of the average person’s needs. According to British doctor and TV journalist Dr Michael Mosley, you will shift an average of 14kg. This will improve your insulin sensitivity and stabilise your blood glucose levels. Dr Mosley claims that you may be able to reduce or even stop your diabetes medications.

The science behind this diet Eating only 800 calories (3300kJ) per day will lead to fast weight loss. And losing weight from your abdomen can improve insulin sensitivity and help lower blood glucose levels. Eating less carbs in general results in less glucose being released into your blood stream. But this doesn’t necessarily mean your diabetes is ‘reversed’. It may simply be in ‘remission’ or just better managed. So if you regain weight, it is likely that your blood glucose levels will rise again.

Can it be dangerous? This 8-week diet can result in dangerously low blood glucose levels (i.e. hypoglycaemia) for people on insulin or certain types of diabetes medications. If you’ve had type 2 diabetes for a very long time, you may not be able to stop taking your diabetes medications. So, it’s important to talk with your doctor before starting the diet and before changing your medication doses.


9You eat healthy, whole foods such

as eggs, fresh vegetables, lean meats, legumes (lentils/chickpeas) and healthy fats, such as avocado. 9You avoid high-fat, high-sugar foods like cakes, biscuits, chips and soft drinks. 9The fast initial weight loss can help to motivate you to change unhealthy habits. The not-so-good

8You need a lot of willpower to limit yourself to 800 calories (3300kJ) per day. 8You miss out on some high-fibre carbs like wholegrain breads and cereals, which also improve insulin sensitivity. 8You increase your risk of developing hypoglycaemia. The dietitian’s verdict Losing weight is beneficial for better blood glucose control and managing your diabetes. But extreme restriction — by placing your body in starvation mode for two months — may not be a suitable option if you have pre-existing health conditions. By simply cutting down on takeaway foods, sugary drinks and sweet/salty snacks, you’ll reduce your total carbohydrate intake and lose weight, too. And opting to eat more vegetables and whole foods is a more sustainable approach in the long term. Text by dietitians Brooke Longfield (HFG) and Adele Mackie (Diabetes Victoria). Diabetes Victoria members receive recipes, discounted health events and expert advice from diabetes health professionals. Visit



re o m t Ge T


visit us at


for health news, nutritious recipes and great prizes!


heart-healthy grains

delicious sides

lighter savoury tarts THE HEAT’S ON Summer is well on its way, so keep your cool when dining outdoors with our tasty tarts. Add heart-healthy whole grains to your day — see p61. And try our light, no-bake cheesecake. Enjoy!

We’ve done the hard work for you! Our recipes are based on fresh and nutrient-rich ingredients that are easy to find and affordable. Every main meal contains at least two serves of vegies for optimal health benefits, and our recipes are based on ideal portion sizes. Every recipe meets our dietitians’ nutrition criteria to ensure it doesn’t contain too much energy, saturated fat, sodium or sugar. Every dish is tried and tested at least twice so we know it’s a reliable recipe that tastes great. Every recipe has a complete nutrition analysis for your benefit. The table on p94 helps you determine how each recipe works as part of your daily nutrition and energy needs.

Roasted tomato, olive & asparagus tart, p71

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




Baked green eggs with bread salad

5pm PANIC In a rush? Have a tasty dinner ready in under 30 minutes.


MONDAY Baked green eggs with bread salad

you’ll need …

Serves 4 Cost per serve $6.00 Time to make 30 min

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

9diabetes friendly 9vegetarian 2 bunches asparagus, cut into 2cm pieces 120g baby spinach ½ cup reduced-fat thickened cream 1½ tablespoons basil pesto 8 eggs 400g mixed baby tomatoes, halved 100g piece olive sourdough bread, torn into bite-sized pieces ½ small red onion, thinly sliced 1 tablespoon balsamic vinegar ¹⁄³ cup small basil leaves



PER SERVE 1429kJ/342cal Protein 20.9g Total Fat 19.8g Sat Fat 6.5g Carbs 17.6g

Sugars 6.9g Fibre 4.2g Sodium 410mg Calcium 107mg Iron 4.5mg

1 Preheat oven to 180°C. Cook the asparagus and spinach in a medium saucepan of boiling water for 2 minutes, or until just tender. Drain well. Divide the vegetables into 4 x 1½-cup shallow ovenproof dishes. 2 Combine cream and pesto in a small bowl. Pour pesto mixture over vegetables. Make 2 small indents in each dish of vegetable mixture. Crack 1 egg into each indent. Bake for 20 minutes, or until the egg whites are set. 3 Meanwhile, combine the baby tomatoes, bread, onion, vinegar and half of the basil in a medium salad bowl. Season with cracked black pepper and toss gently to combine. Serve eggs with salad and garnish with remaining basil.



mixed baby tomatoes



+ baby spinach

plus + thickened cream + basil pesto + olive sourdough bread + red onion + balsamic vinegar + basil leaves




TUESDAY Spicy prawn & coconut stir-fry Serves 4 Cost per serve $7.05 Time to make 20 min

9gluten free 9dairy free ½ head cauliflower, cut into florets 2 bunches broccolini, cut into 4cm lengths 1½ tablespoons gluten-free yellow curry paste 500g peeled green prawns ½ cup reduced-fat coconut milk ½ cup fresh coriander sprigs 1 x 450g pouch microwavable brown rice




Spicy prawn & coconut stir-fry

1743kJ/417cal Protein 35.8g Total Fat 9.6g Sat Fat 3.5g Carbs 41.4g

Sugars 3.4g Fibre 9.0g Sodium 847mg Calcium 214mg Iron 2.7mg

1 Cook the cauliflower florets and broccolini in a saucepan of boiling water for 2 minutes, or until vegies are just tender. Refresh in cold water. Drain. 2 Heat a large saucepan or wok over medium-high heat. Cook paste, stirring, for 1 minute, or until fragrant. Add prawns and cook, stirring, for 5 minutes, or until almost cooked through. 3 Add coconut milk, cauliflower and broccolini; cook for a further 2 minutes or until heated through. 4 Meanwhile, heat rice, following packet instructions. Serve curry with rice and top with coriander.

you’ll need …



+ broccolini


+ green prawns


+ yellow curry paste + coconut milk + brown rice

Tropical chicken burgers HIGH


PER SERVE 1857kJ/444cal Protein 49.8g Total Fat 5.5g Sat Fat 1.3g Carbs 44.7g

WEDNESDAY Tropical chicken burgers Serves 4 Cost per serve $3.20 Time to make 30 min

9dairy free 9diabetes friendly 600g sweet potato, cut into wedges ¼ small pineapple, peeled, cored, thinly sliced 2 x 250g chicken breast fillets 1 tablespoon Cajun seasoning 4 small wholegrain rolls, split 80g mixed baby lettuce leaves

1 Lebanese cucumber, cut into ribbons with a peeler ¼ cup mint leaves 1 Preheat oven to 200°C. Line a large baking tray with baking paper. Place sweet potato on prepared tray and spray with olive oil. Bake for 30 minutes, or until golden and tender. 2 Spray a grill pan with oil and set over high heat. Cook pineapple slices for 2 minutes on each side, or until lightly charred and heated through. Transfer to a plate.

3 Meanwhile, cut each chicken breast horizontally into 2 thin fillets. Place chicken on a plate. Spray fillets with olive oil, then sprinkle with Cajun seasoning. 4 Cook chicken on grill plate for 2–3 minutes each side, or until browned and cooked through. 5 Meanwhile, preheat grill. Toast rolls until light golden. Place roll bases on 4 serving plates. Top with the lettuce, cucumber, mint, chicken and pineapple. Add the tops of rolls to burgers. Serve with the sweet potato wedges.

you’ll need …


+ sweet potato

Sugars 15.3g Fibre 6.8g Sodium 492mg Calcium 160mg Iron 3.6mg

+ pineapple

+ chicken breast

wholegrain rolls

+ Cajun seasoning + baby lettuce + Lebanese cucumber + mint leaves




Chicken & bacon spaghetti with pistachio gremolata


you’ll need …

shortcut bacon


cherry tomatoes

THURSDAY Chicken & bacon spaghetti with pistachio gremolata Serves 4 Cost per serve $4.30 Time to make 30 min

9dairy free 9diabetes friendly 300g wholemeal spaghetti 125g shortcut bacon rashers, thinly sliced 400g cherry tomatoes, halved 2 medium zucchini, thinly sliced 1½ cups shredded cooked chicken breast 2 tablespoons finely chopped pistachios 1 tablespoon finely grated lemon rind 2 tablespoons finely chopped fresh flat-leaf parsley 1 Cook the pasta in a large saucepan of boiling water, following packet instructions, until al dente. Drain, reserving ½ cup of the cooking liquid.

2 Meanwhile, heat 1 tablespoon of olive oil in a large non-stick frying pan over medium-high heat. Add bacon, cook, stirring, for 5 minutes, or until the bacon is golden and crispy. 3 Add cherry tomatoes, zucchini, cooking liquid and chicken to pan with the bacon. Cook, stirring occasionally, for 5 minutes, or until the tomatoes are slightly softened. Add cooked pasta and toss well. 4 Meanwhile, combine chopped pistachios, grated lemon rind and parsley in a small bowl to make gremolata. Divide pasta among 4 serving bowls. Sprinkle with pistachio gremolata and serve.



cooked chicken





PER SERVE 2313kJ/553cal Protein 33.9g Total Fat 21.2g Sat Fat 4.5g Carbs 50.6g

Sugars 4.0g Fibre 11.3g Sodium 498mg Calcium 102mg Iron 5.1mg

plus + wholemeal spaghetti + pistachios + flat-leaf parsley







Lamb skewers with peach & quinoa salad


2 yellow peaches, stones removed, cut into thick wedges 2 medium tomatoes, cut into wedges 150g green beans, trimmed 60g baby rocket

Lamb skewers with peach & quinoa salad Serves 4 Cost per serve $7.60 Time to make 30 min

9gluten free 9dairy free 9diabetes friendly ½ cup tri-coloured quinoa, rinsed, drained 2 tablespoons lemon juice 1½ tablespoons olive oil 500g lean lamb leg steaks, cut into 2cm pieces

1 Place quinoa and ¾ cup of water in a medium saucepan. Bring to the boil. Reduce heat to low and simmer, stirring pan occasionally, for 10–12 minutes, until quinoa is tender and liquid is absorbed. Transfer to a large bowl. Set aside to cool slightly.

1534kJ/367cal Protein 32.8g Total Fat 15.7g Sat Fat 3.7g Carbs 21.7g

2 Meanwhile, combine half of the juice and half of the oil in a medium bowl. Add the lamb and toss to coat. Then thread lamb onto 8 skewers. Heat a chargrill plate over medium-high heat. Cook lamb and peaches, turning, for 5 minutes, or until the peaches are charred and lamb is cooked to your liking. 3 Place the peaches, tomatoes, beans and rocket in the bowl of quinoa. Drizzle over with the remaining juice and oil. Toss to combine. Serve quinoa salad with the lamb skewers.

you’ll need …


+ tri-coloured quinoa


Sugars 7.2g Fibre 4.6g Sodium 92mg Calcium 75mg Iron 6.3mg

+ lamb steaks

+ yellow peaches

green be

+ lemon + olive oil + tomatoes + baby rocket



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



Tri-colour quinoa

Eating more heart-healthy grains is simple with our delicious recipes …


hese days, carbs are getting a bad rap. But whole grains are valuable carbs which provide us with important nutrients as well as fibre. Most of us can benefit from eating more whole grains each day. So, if your repertoire only includes pasta and rice, find mealtime inspiration on the following pages. You’ll find two delicious recipes using quinoa and another two using barley, so buying a whole pack of each nutritious whole grain is better value. So go on, go with the grain!

How grains protect you A recent review found that people with higher intakes of wholegrain foods are less likely to:

Ř gain weight Ř have heart disease Ř suffer bowel cancer Ř have type 2 diabetes

White quinoa

or develop it later

Ř have low-grade inflammation

Ř die prematurely Source: Grains & Legumes Nutrition Council, 2016





Stir-fried barley with chicken & choy sum Serves 4 Cost per serve $3.75 Time to make 25 min

9dairy free 9diabetes friendly 1 cup (200g) pearl barley 2 teaspoons sesame oil 500g chicken breast fillets, thinly sliced 1 medium red onion, thinly sliced 2 teaspoons freshly grated ginger

1 medium red capsicum, seeded, thinly sliced 200g snow peas, trimmed, halved 1 bunch choy sum, trimmed, cut into 6cm lengths 1 tablespoon reduced-salt soy sauce 1 tablespoon mirin 2 teaspoons sesame seeds, lightly toasted, to serve 1 Cook the pearl barley in a large saucepan of boiling water over medium-high heat for about 25 minutes, or until al dente. Drain well.

2 Meanwhile, add half the oil in a large wok over high heat. Stir-fry chicken for 2 minutes, or until browned. Transfer to a bowl and set aside. 3 Return wok to high heat and add remaining oil. Stir-fry onion and ginger for 1 minute. Add capsicum and snow peas, and stir-fry for 1â&#x20AC;&#x201C;2 minutes, or until almost tender. Add choy sum and stir-fry for a further minute. 4 Return chicken to wok with cooked barley, soy and mirin. Toss together until combined and heated through. Serve garnished with sesame seeds.

Stir-fried barley with chicken & choy sum



PER SERVE 1720kJ/411cal Protein 35.0g Total Fat 11.5g Sat Fat 2.8g Carbs 36.6g


Sugars 5.5g Fibre 8.9g Sodium 324mg Calcium 82mg Iron 3.5mg

Barley is really high in fibre, so it boosts the friendly bacteria in your gut. It can also help lower cholesterol and protect against heart disease.

Barley salad with sweet corn, roasted capsicum & feta (See recipe on p66) NOVEMBER 2016 HEALTHY FOOD GUIDE




Spicy pork & quinoa lettuce cups Serves 4 Cost per serve $5.85 Time to make 25 min

9gluten free 9dairy free 9diabetes friendly 1 cup quinoa, rinsed, drained 1 tablespoon olive oil 500g lean pork mince 1 fresh long red chilli, seeded, finely chopped 2 garlic cloves, crushed 1 stick lemongrass, white part only, finely chopped 2 bunches broccolini, trimmed, cut into 4cm lengths 1 large carrot, peeled, grated 1 medium red capsicum, diced 2 cups trimmed bean sprouts 2 tablespoons gluten-free hoisin sauce 8 large lettuce leaves, to serve

Spicy pork & quinoa lettuce cups



PER SERVE 1620kJ/388cal Protein 35.0g Total Fat 15.7g Sat Fat 4.2g Carbs 22.0g


Sugars 6.8g Fibre 8.9g Sodium 296mg Calcium 81mg Iron 6.1mg

1 Place quinoa and 1 cup of water in a saucepan and bring to boil. Reduce heat and simmer, covered, for 12â&#x20AC;&#x201C;15 minutes, or until quinoa is al dente. 2 Meanwhile, heat half of the oil in a wok over high heat. Stir-fry mince for 2â&#x20AC;&#x201C;3 minutes, or until browned. Transfer to a bowl. 3 Return wok to high heat; add remaining oil. Stir-fry chilli, garlic and lemongrass for 1 minute, or until fragrant. Add broccolini, carrot and capsicum, and stir-fry for 2 minutes, or until just tender. 4 Add quinoa, half of the bean sprouts and mince to the wok. Add hoisin sauce and stir-fry until heated through. Serve pork mixture in lettuce leaves topped with remaining bean sprouts.


Quinoa bowl with grilled chicken, black beans & avocado

is a gluten-free carb, and a rich source of protein, so it helps you feel full and more satisfied. For vegetarians, quinoa is one of the few plant foods considered a complete protein as it contains all nine essential fatty acids.

(See recipe on p66)




Barley salad with sweet corn, roasted capsicum & feta (p63)

bowl. Add olive oil and lemon juice; toss to combine. Season with cracked black pepper. Top with crumbled feta and serve.

Serves 4 Cost per serve $3.35 Time to make 40 min

9diabetes friendly 9vegetarian PER SERVE

1 cup (200g) pearl barley 1450kJ/481cal Sugars 9.4g 2 corn cobs, husks and Protein 13.7g Fibre 12.9g silks removed Total Fat 6.6g Sodium 162mg Sat Fat 1.8g Calcium 124mg 200g green beans, Carbs 51.5g Iron 4.7mg trimmed, sliced 200g store-bought roasted red capsicum, sliced 75g baby spinach 4 shallots, trimmed, thinly sliced 2 tablespoons chopped flat-leaf parsley (p65) 2 tablespoons currants Serves 4 Cost per serve $6.30 2 teaspoons olive oil Time to make 25 min, plus 1 tablespoon 30 min marinating time lemon juice Fibre-rich 50g reduced-fat 9gluten free 9dairy free barley has a feta, crumbled 9diabetes friendly chewy texture

Quinoa bowl with grilled chicken, black beans & avocado

& lovely nutty

1 Cook the flavour barley in a large saucepan of boiling water over medium-high heat for about 25 minutes, or until al dente. Drain. 2 Steam, boil or microwave corn cobs for 5 minutes, or until tender. Add beans in the last 2 minutes of cooking time. Refresh under cold running water; drain. Using a sharp knife, cut kernels from the corn cobs. 3 Combine barley, corn, beans, capsicum, spinach, shallots, parsley and currants in a large


1 teaspoon lime zest 1 teaspoon paprika ¼ cup (60ml) lime juice 1 tablespoon olive oil 8 small chicken tenderloins (about 400g total) 1 cup quinoa, rinsed, drained 250g green beans, trimmed 1 x 425g can black beans, rinsed, drained 1 x 250g punnet cherry tomatoes, halved ½ avocado, sliced 1 teaspoon maple syrup or honey

1 Combine the zest, paprika, 1½ tablespoons lime juice and 2 teaspoons olive oil in a shallow glass or ceramic dish. Add the chicken and turn to coat. Set aside to marinate for 30 minutes. 2 Meanwhile, place quinoa and 1 cup of water in a saucepan and bring to the boil over a high heat. Reduce the heat to low and simmer, covered, for 12–15 minutes, Use or until water gluten-free is absorbed quinoa in place and quinoa of noodles or is al dente. pasta 3 Meanwhile, steam, boil or microwave the green beans for 2–3 minutes or until just tender. Drain. 4 Heat a large chargrill pan or barbecue hotplate over medium-high heat. Drain the chicken of excess marinade and grill for 3–4 minutes each side, or until cooked through. 5 Divide the quinoa between 4 bowls. Top each with some black beans, green beans, cherry tomatoes, avocado and 2 chicken tenderloins. Whisk together the remaining lime juice, olive oil and maple syrup. Drizzle the dressing over each quinoa bowl, and serve. HIGH


PER SERVE 2425kJ/580cal Protein 39.5g Total Fat 20.2g Sat Fat 4.3g Carbs 51.1g

Sugars 4.7g Fibre 15.7g Sodium 80mg Calcium 114mg Iron 8.7mg


Choose a side Tired of plain old steamed vegies? Whip up these mouthwatering sides in a jiffy!

Spice roasted pumpkin with chilli & feta

Spice roasted pumpkin with chilli & feta Serves 4 (as a side) Cost per serve $0.95 Hands-on time 10 min Cooking time 30 min

Recipes: Liz Macri. Photography: Mark Oâ&#x20AC;&#x2122;Meara. Styling: Julz Beresford. Food prep: Kerrie Ray

9gluten free 9vegetarian 700g kent pumpkin, skin on, cut into 8 wedges 2 teaspoons olive oil 1 teaspoon ground coriander 1 fresh long red chilli, seeded, finely chopped 75g reduced-fat feta 2 tablespoons coarsely chopped flat-leaf parsley leaves 1 Preheat oven to 180°C. Line a baking tray with baking paper. 2 Place pumpkin in a single layer on prepared tray. Drizzle with olive oil, then sprinkle with coriander and half of the chilli. Bake for 30 minutes, or until golden and tender. 3 Serve pumpkin topped with feta, parsley and remaining red chilli.



PER SERVE 606kJ/145cal Protein 7.5g Total Fat 5.4g Sat Fat 2.1g Carbs 14.4g

Sugars 10.9g Fibre 5.2g Sodium 211mg Calcium 116mg Iron 1.0mg






Tomato & chickpea salad Serves 4 (as a side) Cost per serve $2.50 Time to make 15 min

Tomato & chickpea salad


PER SERVE 689kJ/165cal Protein 7.3g Total Fat 6.7g Sat Fat 1.0g Carbs 15.8g

Sugars 4.0g Fibre 6.5g Sodium 26mg Calcium 74mg Iron 2.9mg

9gluten free 9vegetarian 9diabetes friendly 9dairy free

1 eschalot, thinly sliced Âź cup small mint leaves

1 tablespoon olive oil 1 tablespoon lemon juice ½ teaspoon ground cumin 60g baby spinach 2 large tomatoes, sliced 1 x 400g can no-added-salt chickpeas, rinsed, drained 200g mixed baby tomatoes, halved

1 Combine olive oil, juice and cumin in a small bowl. 2 Arrange spinach on a platter or serving plates. Top with sliced tomato, chickpeas, baby tomatoes, eschalot and mint. 3 Drizzle salad with dressing and season with cracked black pepper; and serve.

Sweet, juicy corn is bursting with fibre & Grilled corn with pesto & parmesan

tastes great!

Grilled corn with pesto & parmesan Serves 4 (as a side) Cost $1.50 Hands-on time 10 min, plus 1 hour soaking Cooking time 20 min

9diabetes friendly 9vegetarian 4 corn cobs, husks attached 2 tablespoons store-bought basil pesto 2 tablespoons finely grated or shaved parmesan 1 Peel back the corn husks without detaching. Remove silks and discard. Pull husks back over to cover corn. Twist ends to secure. Place corn in a large bowl and cover with water. Soak for 1 hour; drain. 2 Meanwhile, combine the pesto with 1½ tablespoons of water in a small bowl. 3 Preheat a barbecue chargrill hotplate on medium high. Cook corn, turning, for 20 minutes, or until tender. Peel back husks from corn. Drizzle with pesto and sprinkle with cheese; serve. HIGH


PER SERVE 895kJ/214cal Protein 8.5g Total Fat 6.5g Sat Fat 1.4g Carbs 26.3g

Sugars 2.2g Fibre 7.2g Sodium 178mg Calcium 87mg Iron 3.4mg




Roasted tomato, olive & asparagus tart

PER SERVE (¹∕6 tart + 1 cup rocket) 1101kJ/263cal Protein 13.0g Total Fat 13.7g Sat Fat 6.4g Carbs 20.3g


Sugars 4.0g Fibre 3.8g Sodium 372mg Calcium 294mg Iron 2.3mg

Have a


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

Our healthy tarts are the perfect dish to take along for picnics or spring-time entertaining.

Roasted tomato, olive & asparagus tart Serves 6 Cost per serve $3.00 Hands-on time 15 min Cooking time 45 min

9vegetarian 2 sheets reduced-fat shortcrust pastry 2 bunches asparagus, trimmed, halved 1½ cups reduced-fat ricotta 2 tablespoons finely grated parmesan 2 tablespoons chopped chives ¼ cup (30g) pitted black olives, chopped 200g grape tomatoes, halved 1 tablespoon pepitas, lightly toasted 50g baby rocket leaves, plus extra, to serve 1 Preheat oven to 180°C. Lightly spray an 11cm x 34cm fluted tart tin with removable base with oil.

Line the tin with pastry, joining edges where necessary. Trim edges and discard excess pastry. Chill in fridge for 15 minutes. 2 Cover the pastry shell with baking paper and fill with pastry weights or uncooked rice. Bake for 10 minutes. Remove paper and weights and bake for a further 8–10 minutes, or until golden. Set aside to cool slightly. Reduce the oven to 160°C. 3 Meanwhile, steam or boil the asparagus for 2 minutes, or until tender. Refresh under cold running water. 4 Combine ricotta, parmesan, chives and olives in a medium bowl. Spread the ricotta mixture evenly over pastry base. Arrange asparagus over ricotta, then top with the halved tomatoes. Return to oven for 10–15 minutes, or until the tomatoes are wilted. 5 Sprinkle the tart with pepitas and top with rocket; serve with extra rocket leaves on the side.




Served hot or cold, our tarts are perfect for outdoor dining. They’re surprisingly low in kilojoules, too! Spring vegetable & goat’s cheese crustless quiche Serves 6 Cost per serve $3.45 Hands-on time 15 min Cooking time 55 min Suitable to freeze

9diabetes friendly 2 capsicums (1 red, 1 yellow), seeded, cut into 1.5cm cubes 1 large zucchini, cut into 1.5cm cubes 250g peeled sweet potato, cut into 1.5cm cubes 150g cooked skinless chicken breast, diced 8 eggs 2 tablespoons reduced-fat milk 2 tablespoons chopped basil leaves 80g goat’s cheese, crumbled 6 cups mixed salad leaves, to serve 2 tablespoons balsamic vinegar 1 tablespoon olive oil 6 slices wholegrain sourdough, toasted, to serve

tray; spray with olive oil. Roast for 20 minutes, or until golden and tender. Set aside to cool. 2 Whisk eggs and milk together in a large bowl; stir through basil and half of the goat’s cheese. 3 Reduce oven to 160ºC. Lightly spray a 22cm round baking tin with olive oil and line the base and sides with baking paper. Scatter the roasted vegetables and cooked chicken over the base evenly. Pour over the egg. Place the tin on an oven tray. 4 Bake for 35–40 minutes, or until golden, puffed and set in the middle. Set aside to cool before cutting into 6 wedges. Serve each quiche wedge with mixed salad leaves drizzled with balsamic vinegar and olive oil, and the toasted sourdough. Note Make this dish gluten free by serving it with gluten-free bread instead of sourdough. HIGH


PER SERVE (¹∕6 quiche + salad + bread)

1 Preheat oven to 180ºC. Line a large baking tray with baking paper. Place capsicums, zucchini and sweet potato on prepared


1430kJ/342cal Protein 23.0g Total Fat 15.7g Sat Fat 5.3g Carbs 25.0g

Sugars 7.5g Fibre 4.1g Sodium 429mg Calcium 163mg Iron 3.6mg

Spring vegetable & goat’s cheese crustless quiche


vegies add a burst of flavour to this low-salt quiche





These easy-to-make tarts are brimming with the goodness of seasonal vegies! Silverbeet, feta & mint tart Serves 6 Cost per serve $3.10 Hands-on time 15 min Cooking time 45 min

9vegetarian 9diabetes friendly 1 tablespoon olive oil 1 medium onion, finely chopped 2 garlic cloves, crushed 2 teaspoons lemon zest 1 bunch (850g) silverbeet, centre vein removed, trimmed, chopped 1 large zucchini, grated 6 eggs 300g reduced-fat ricotta 50g reduced-fat feta, crumbled 2 tablespoons chopped mint 2 tablespoons chopped dill 6 sheets filo pastry 6 cups mixed salad leaves 1 x 250g punnet cherry tomatoes, halved 1 large Lebanese cucumber, sliced 1 tablespoon balsamic vinegar 1 Heat the olive oil in a large non-stick frying pan over medium heat. Sauté chopped onion

for 5 minutes, or until softened. Add the garlic and lemon zest and cook, stirring, for 1 minute, or until fragrant. Add silverbeet and zucchini and cook, stirring, for 3–4 minutes, or until just wilted. Transfer to a colander placed over a bowl to drain any excess liquid, pressing down on the silverbeet with the back of a spoon. Set aside to cool. 2 Whisk 4 of the eggs and the ricotta together in a large bowl until smooth. Stir through the cooled silverbeet mixture, feta and chopped herbs. 3 Preheat oven to 160ºC. Spray a 16cm x 26cm rectangular slice tin with olive oil. Spray one sheet of filo lightly with oil, top with another layer of filo and repeat process to make a stack of 6 filo sheets. Line prepared tin with filo stack, allowing excess pastry to overhang the sides. Spoon filling into pastry base, and smooth the surface with the back of a spoon. Roll the edges of the filo pastry over to form a border. 4 Make 2 indents on top of the filling with a spoon. Carefully break the remaining 2 eggs into the indents. Bake the tart for

40–45 minutes, or until pastry is golden and filling is set. 5 Place salad leaves, tomatoes and cucumber in a salad bowl. Add balsamic vinegar and toss gently to combine. Serve tart with the garden salad.

PER SERVE (¹∕6 tart + salad) 1122kJ/268cal Protein 18.2g Total Fat 14.4g Sat Fat 5.7g Carbs 14.1g

Sugars 5.5g Fibre 4.9g Sodium 584mg Calcium 291mg Iron 4.4mg



Healthy never tasted so good Enjoy a range of 8 delicious and nutritious meals that are easy to cook, healthy and best of all tasty. Each Delicious Nutritious option is a complete, balanced meal containing three serves of your daily vegetables, protein and healthy grains. All are less than 450 calories, making it easy to enjoy nutritious food. Try our Beef & Tomato casserole with root vegetables & chickpea mash, spiced caulilower and green beans. Available in the freezer aisle at most Woolworths stores.


Meal for one

Reel in this easy Mexican-inspired fish dish for dinner tonight!

Fish tacos


Recipe & food prep: Kerrie Ray. Photography: Mark O’Meara. Styling: Julz Beresford.

Serves 1 Cost per serve $7.10 Time to make 15 min


150g frozen white fish fillets, thawed ½ teaspoon reduced-salt taco seasoning ¼ teaspoon smoked paprika 2 teaspoons plain flour 1 cup store-bought coleslaw mix 1 x 125g can corn kernels, drained ½ small red apple, cored, skin on, finely sliced (see Cook’s tip) Handful of fresh mint or coriander leaves 1 medium wholegrain tortilla (or 2 small tortillas) ¼ small avocado, sliced 1 tablespoon reduced-fat plain yoghurt, to serve Lime wedge, to serve 1 Pat fish dry with paper towel. Combine seasoning, paprika and flour in a medium zip-lock bag. Season with cracked black pepper. Add fish, seal bag and gently shake to coat. 2 Spray a medium non-stick frying pan with oil. Cook the fish for 1–2 minutes, each side, or until golden and the flesh flakes off easily with a fork. 3 Meanwhile, combine coleslaw, corn, apple and fresh herbs in a bowl. Toss to mix well. Place the tortilla(s) onto a serving plate. Top with salad, cooked fish, avocado

Fish tacos HIGH


and a dollop of yoghurt. Squeeze over the lime and roll up to eat. Cook’s tip Use a very sharp knife or a mandoline to finely slice up the apple.

PER SERVE 2115kJ/506cal Protein 40.8g Total Fat 14.7g Sat Fat 3.2g Carbs 45.0g

Sugars 18.8g Fibre 14.9g Sodium 718mg Calcium 284mg Iron 3.5mg





slices Hereâ&#x20AC;&#x2122;s proof that pizza can still taste delicious without loading on the cheese.

Tomato, pumpkin & olives with cashew cream (p80)


Green pesto with caramelised onions, cherry tomatoes & pine nuts (p80)

Caramelised onions, fig & walnut (p80)

Potato & rosemary (p80)




Pick your topping ... Over these two pages, you’ll find all the recipes to make the toppings for the four delicious pizzas on the previous page:

ĕ Green pesto with caramelised onions cherry tomatoes & pine nuts Make pesto and caramelised onions (recipes opposite). Spread these on the base, top with cherry tomatoes, pine nuts and basil leaves.

ĕ Caramelised onions, fig & walnut

Make caramelised onions (recipe opposite). Pile on the onions, figs, walnuts and rocket. Potato, rosemary & sea salt Brush dough with olive oil, add thin slices of boiled potato, sprinkle with rosemary and se


ĕ Tomato, pumpkin & olives with cashew cream Make cashew cream (recipe opposite). Layer tomato paste, roast pumpkin and olives. Drizzle cream; add baby greens.

Basic pizza crust

These healthy and fresh pizzas are so easy! Simply roll your dough, add toppings, and bake until golden.

3 Sprinkle some flour on a large, clean surface. Dump the dough mixture onto the flour and knead for a couple of minutes, until you 9dairy free have one nice big, smooth ball. 3 cups (375g) plain flour, If it’s not behaving, let it rest for plus extra for rolling a minute or two while you wash 2 teaspoons sea salt and dry the bowl and then come 2 teaspoons or back to it. 1 packet 4 Place a little bit of olive For a dried yeast oil in the bottom of the thicker crust, roll dough into 2 tablespoons bowl, plop the ball in 4 small or 2 large olive oil, plus there, cover with a clean pizzas extra for lining tea towel and leave it the mixing bowl somewhere warmish until 1 cup (250ml) it has doubled in size. This lukewarm water usually takes between one and two hours. Use this time to prep 1 Place the flour, salt and any ingredients and toppings, yeast in a large bowl and and don’t clean up the flour use a fork to combine. mess unless you really need to, 2 Add olive oil and water, a as you will need it again later. little at a time, to the bowl and 5 Once the dough has doubled, stir until it forms a loose ball. punch it to get the air out and Makes 6 small or 3 large thin-crust pizzas


then dump it back out onto the floured surface. Divide dough into the number of pizzas you wish to make, and then form each of these pieces into a rough ball shape. Cover balls of dough with the tea towel and allow to sit for about 20 minutes. 6 Preheat the oven to 220°C. 7 On the same floury surface, roll the dough out, piece by piece. Press each ball flat, sprinkle a little flour on top, and roll over it a couple of times with a rolling pin. Then flip it over, roll some more in the opposite direction, then swiftly but gently transfer to a tray. PER SMALL, THIN BASE 1266kJ/303cal Protein 7.7g Total Fat 6.9g Sat Fat 1.1g Carbs 50.4g

Sugars 0.1g Fibre 2.7g Sodium 773mg Calcium 16mg Iron 1.5mg

Green pesto 9gluten free 9dairy free 9vegetarian 1 big bunch basil 1 big bunch parsley 2–3 garlic cloves, peeled Juice of 1 lemon ¹⁄³ cup (75ml) olive oil ½ teaspoon sea salt Freshly ground black pepper, to taste 1 large handful (50g) toasted pine nuts or cashews 1 Remove the large stalks from the basil and parsley and roughly chop the leaves and finer stalks. Place them in a food processor. 2 Roughly chop the garlic and add to the food processor along with the lemon juice, olive oil, salt and some freshly ground black pepper. Blend until well combined for a thick pesto. If you would like a runnier pesto, add a little more olive oil. 3 Add the nuts and blend until finely chopped. Use immediately or store in an airtight jar in the fridge for up to a week. Cook’s tips Instead of pine nuts, a combination of pumpkin and sunflower seeds also works well, as do walnuts. To get a creamier pesto, you can substitute the olive oil for a ripe avocado.

Cashew cream

9gluten free 9dairy free 9vegetarian

9gluten free 9dairy free 9vegetarian

Olive oil 3 large onions (white or red) 1–2 tablespoons balsamic vinegar Sea salt, to taste

Sugars 0.5g Fibre 1.4g Sodium 105mg Calcium 56mg Iron 1.6mg

²⁄³ cup (100g) cashew nuts

1 Either soak the nuts overnight in a bowl or jug filled with water, or boil them in a small These pizza toppings 1 Pour enough olive oil saucepan filled are low in sat fat into a fry pan to cover the with water for but high in base and place the pan about 15 minutes. flavour 2 Strain and rinse over a low–medium heat. the nuts, then place 2 Chop the onions in half, them in a blender and remove the skins and then add enough water so that the chop each half into 5mm slices nuts are just covered (it’s fine or 8 wedges. Don’t cut them too if there are a few bits sticking thin or they will go dry and burn out at the top). before they are ready. 3 Place the onion slices in the 3 Blend until smooth. If you pan and let them slowly soften require a runnier consistency, and caramelise, stirring them add a little more water. Store every 5–10 minutes to prevent in an airtight container in the sticking and to coat them in their fridge for up to a week. own juices. They will go soft and PER TABLESPOON translucent first and then slowly 152kJ/36cal Sugars 0.3g turn an irresistible brown colour. Protein 1.1g Fibre 0.4g Total Fat 3.1g Sodium 0.7mg 4 When they look done, add the Sat Fat 0.5g Calcium 2.8mg balsamic vinegar and some salt. Carbs 1.1g Iron 0.3mg Then allow onions to cook for another 5 minutes. 5 Use immediately, or allow to This is cool and then transfer to an an edited airtight jar. Stores well for up extract from to a week in the fridge. PER ¼ CUP

PER 2 TABLESPOONS 365kJ/87cal Protein 1.0g Total Fat 8.8g Sat Fat 1.2g Carbs 0.7g

Caramelised onions

175kJ/42cal Protein 1.1g Total Fat 2.2g Sat Fat 0.3g Carbs 3.7g

Sugars 3.7g Fibre 1.4g Sodium 25mg Calcium 16mg Iron 0.2mg

Vegan Goodness by Jessica Prescott, published by Hardie Grant Books (RRP $34.99) and available in stores nationally.




✓Our version has

half the kilojoules, but tastes just as good

✓Enjoy creamy cheesecake with 85% less saturated fat!

✓Bananas increase

the fibre, and help slash the sugar by 35%!


Show us your style on


a lighter cheesecake HFG


Put classic cheesecake back on the menu. We’ve reduced the kilojoules by half and cut back on the sugar. And did we mention it’s delicious?

No-bake cheesecake

1 Place the biscuits in a food processor and blitz to form fine crumbs. Add the cinnamon and the melted spread, then blitz again. 2 Lightly grease and line a 200g high-fibre breakfast 20cm loose-bottom cake tin, biscuits (such as Belvita) then press the biscuit mixture 1 teaspoon ground evenly into the bottom, using cinnamon the back of a wet spoon. 75g reduced-fat Chill in the fridge while Why it’s table spread, you make the topping. melted 3 Soak the gelatine in a • 85% less sat fat 4 gelatine leaves small bowl of cold water • 60% fewer kJs 3 medium ripe for 5 minutes. Place the • 35% less bananas (300g bananas, maple syrup, sugar peeled weight) vanilla bean paste, quark 2 tablespoons and cream cheese in a food maple syrup processor. Blitz until the mixture 2 teaspoons vanilla bean paste is smooth and creamy. 375g fat-free quark 4 Drain the soaked gelatine, (see Cook’s tip) then mix with 3 tablespoons 250g Philadelphia Light cream boiling water until smooth, and cheese, at room temperature pour into the cream cheese 2 teaspoons cocoa powder, mixture. Mix well, then pour sifted, to dust over the chilled biscuit base.

Serves 10 Cost per serve $0.20 Time to make 20 min, plus overnight chilling

Recipe: Lottie Covell. Photography: Yuki Sugiura.


Return to the fridge and chill for at least 12 hours, or overnight. 5 Dust cheesecake with cocoa powder just before serving. Cook’s tip Quark is a fresh European-style soft, cottage cheese. It has a similar texture to sour cream and a mild, tangy taste. Look for quark in selected health food stores, delicatessens and some supermarkets. HIGH



Our version

Regular version

967kJ/231cal Protein 9.4g Total Fat 9.7g Sat Fat 4.1g Carbs 25.8g Sugars 14.5g Fibre 2.2g Sodium 161mg Calcium 71mg Iron 0.8mg

2297kJ/550cal Protein 7.3g Total Fat 43.4g Sat Fat 27.3g Carbs 34.2g Sugars 22.0g Fibre 0.5g Sodium 362mg Calcium 73mg Iron 0.4mg




Crunch into a healthier snack with delicious Vege Chips! They’re free from any additives, and are ideal for everyone.

Brooke Glew, naturopath, nutritionist and herbalist.

As a child, Brooke Glew sufered from severe chronic asthma, and is determined to help others. She graduated from the Australasian College of Natural herapies, and is a naturopath, nutritionist and herbalist. Brooke established Health Coach Army in 2016.

How are Vege Chips different? Vege Chips list every ingredient in their products, even down to the oil they use. They don’t hide anything. There are no numbers on the ingredients list, indicating a product is free from chemicals. Such chemicals can have harmful effects on our body.

What does the back of the pack say? It tells us what we are about to eat – breaking down the ingredients and nutritional information. The back of a Vege Chips pack shows they have no hidden nasties; they are lower in saturated fat by 85–90% compared to their competitors and they are also a gluten-free option, which ticks a lot of boxes for me!

5 TIPS FOR CHOOSING A HEALTHY SNACK 1 Always check the ingredients list on the pack. If you see numbers or ingredients that you don’t know, leave it!

2 The fewer ingredients the better. 3 Seek out a snack food that will give

some nutritional benefits, like the Vege Deli Crisps Chia, with added protein, fibre and essential minerals.

4 Salty snacks can be consumed in moderation as part of a healthy, balanced diet.

5 Choose certified organic where possible! Nutritionally, how do Vege Chips shape up compared to other chips? Most chips are often made with cheap vegetable oil that can be carcinogenic when heated. They often have flavour enhancers, added sugar, salt and preservatives. The clean ingredients in Vege Chips aren’t harmful, and compared with other chips, they’re a healthier option.

Available nationally in Woolworths and Coles health food aisle, leading supermarkets and health food stores.


Recipe: Yvonne Walus. Photography: Devin Hart. Food prep & styling: Sarah Swain.

Muffin-tin pancakes

tinytummies Bake these

cute pancakes and add fruity toppings for a novel treat.

Muffin-tin pancakes Makes 12 Cost per pancake $0.35 Hands-on time 10 min Cooking time 15 min Pancake batter ½ cup wholemeal plain flour 3 eggs ½ cup reduced-fat milk (or dairy-free alternative) 1 tablespoon maple syrup (optional) Banana & ricotta topping 1 cup reduced-fat ricotta 1 ripe banana, peeled, mashed 1 teaspoon vanilla essence Squeeze of lemon juice

Fruit & coconut topping ¹⁄³ cup fine desiccated coconut 1 cup fresh or frozen fruit (e.g. peaches), sliced 1 teaspoon lemon juice 1 tablespoon honey

3 Combine topping ingredients in a small bowl, spoon onto the pancakes, and serve. HIGH


PER PANCAKE (banana & ricotta)

1 Preheat oven to 200°C. Place flour in a mixing bowl and whisk in the eggs. Gradually add milk and maple syrup (if using), and whisk until batter is smooth. Spray a 12 x ¹⁄³-cup capacity muffin tin with oil. Fill each muffin hole with the batter until about a third full. 2 Bake for 12–15 minutes, or until golden. Pancakes will rise a little during baking, then flatten when removed from the oven.

381kJ/91cal Protein 5.1g Total Fat 3.4g Sat Fat 1.7g Carbs 9.8g

Sugars 6.0g Fibre 0.8g Sodium 62mg Calcium 74mg Iron 0.5mg

PER PANCAKE (fruit & coconut) 313kJ/75cal Protein 2.9g Total Fat 2.9g Sat Fat 1.6g Carbs 9.0g

Sugars 5.4g Fibre 1.2g Sodium 22mg Calcium 21mg Iron 0.5mg




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

Jenny packs a lunch box for M healthy aggie, 5

e cute shapes th s e v lo , 5 , ss Ro prepared by J .

WIN an EasiYo prize pac 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 EasiYo valued at $51.99. Enjoy making delicious, nutritious yoghurt with EasiYo. Each spoonful contains billions of live cultures such as acidophilus and no artificial ingredients. All ready in just five minutes.

How to enter

fresh fruit Jack, 11, digs into Amanda. and veg cut up by 86

Visit or mail your pictures to Locked Bag 5555, St Leonards, NSW 1590 (Each of this month’s Lunch Box Heroes has won a Swisse Kids prize pack worth $100 — well done!)


snack happy

The Happy Snack Company’s Kids Lunchbox Range is the perfect healthy snack for little appetites.

3 tips to get your kids on g: the path to healthy eatin

1 2 3

ɴEʝɧ 3DɭɖɈEɪOʋQȪHɍʙʦQɭ ʝʦSɡ ʨLʃɓɪɸɗԷʃȱɏIȹRɍʔU (QFʝʦUDȰɏʘLGɡWɛ ʤʢɨȸʑɦ¤ʋYʝʦUɡ ɡ .ȭʑɞʦɻȱHɪOʃʕɨʣQDɭN   ʢɨ Qʤ Sʋ ʝXɢԷʃȱɏ

Our Happy Snacks are:  100% gluten free  100% nut free  5 Health Star rated

Preparing nutritious lunches that our kids will really enjoy can be a major challenge. But these delicious roasted Fav-va Beans are an easy way to give them a healthy and filling snack. The Happy Snack Company’s Kids Lunchbox Range includes: Pizza, Lightly Salted, Salt & Vinegar, and BBQ. Roasted Fav-va Beans and Chic Peas also come in a range of flavours more suitable for adult taste buds, such as: Red Pepper & Chilli, Sea Salt & Balsamic Vinegar, and Lightly Salted.

 A source of protein

 Free from artificial flavours and additives  Not blended or extruded  Grown, made and packed in Australia

Availabl p available in Coles, health food stores and independents



Your weight-loss Compiled by HFG dietitian Brooke Longfield

Lose weight with fibre! Carbs get a bad rap, but if you’ve cut them out of your diet and now feel a bit sluggish, you may not be getting enough fibre (learn more on p46). Fibre does more than just keep you regular, it also keeps you full, which is key for weight loss. This 7-day low-kJ menu is high in satisfying fibre, to help you feel lighter, and restore a bit of digestive balance! Enjoy! Learn more about your individual nutrition needs on p94.





Breakfast Ř Weet-Bix & fruit 2 Weet-Bix topped with 200ml milk, 1 banana, 2 large strawberries and 2 tsp LSA mix (1400kJ/330cal total)

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

Breakfast Ř Weet-Bix & fruit 2 Weet-Bix topped with 200ml milk, 1 banana, 2 large strawberries and 2 tsp LSA mix (1400kJ/330cal total)

Lunch Ř Smoked salmon & cream cheese crackers 4 Ryvita crispbreads with 100g smoked salmon, 2 tbs light cream cheese, sliced tomato, red onion and baby spinach (1900kJ/450cal total) Dinner Ř Quinoa bowl with grilled chicken, black beans & avocado (p66) (2400kJ/570cal total) Snacks Ř  DSSOH ZLWK  VOLFH reduced-fat cheese Ř 1 cup plain popcorn (600kJ/140cal total)

Daily total: 6300kJ (1500cal)

Lunch Ř Tuna & chickpea salad 1 x 95g can tuna, 40g feta, ½ cup chickpeas, tomato, 1 sliced cucumber and 2 cups salad leaves with 1 tbs balsamic vinegar (1400kJ/330cal total) Dinner Ř Barley salad with sweet corn, roasted capsicum & feta (p66) Ř 170g tub reduced-fat plain yoghurt topped with ½ cup mixed berries (2100kJ/500cal total) Snacks Ř 1 peach Ř 2 celery stalks filled with 1 tbs peanut butter (1100kJ/260cal total)

Daily total: 6300kJ (1500cal)

Lunch Ř Leftover Barley salad with sweet corn, roasted capsicum & feta (p66) Ř 1 cup grapes (1900kJ/450cal total) Dinner Ř Spicy prawn & coconut stir-fry (p56) Ř 3 Medjool dates (2300kJ/550cal total) Snacks Ř 1 orange Ř 2 x 9-grain Vita-Weats with 1 slice reduced-fat cheese (700kJ/170cal total)

Daily total: 6300kJ (1500cal)

Each dayâ&#x20AC;&#x2122;s menu gives you â&#x20AC;¦

meal plan

Å&#x2DC; 6300kJ (about 1500cal) for gradual weight loss Å&#x2DC; more than 35g of hunger-busting fibre Å&#x2DC; 2 serves of fruit and 5 serves of vegetables Å&#x2DC; 2â&#x2C6;&#x2019;3 easy, portable snacks for at home or on-the-go






Breakfast Å&#x2DC; Weet-Bix & fruit :HHW%L[WRSSHGZLWK POPLONEDQDQD ODUJHVWUDZEHUULHV DQGWVS/6$PL[ (1400kJ/330cal total)


Breakfast Å&#x2DC; Breakfast smoothie PO PLON  EDQDQD ½ FXS PL[HG EHUULHV  WEV UHGXFHGIDW SODLQ \RJKXUW  WEV /6$ PL[ DQG  WVS KRQH\ (1400kJ/330cal total)

Lunch Å&#x2DC; /HIWRYHUSpicy prawn & coconut stir-fry (p56) (1700kJ/410cal total)


Lunch Å&#x2DC; Spring vegetable & goatâ&#x20AC;&#x2122;s cheese crustless quiche (p72) (1400kJ/330cal total)


Dinner Å&#x2DC;Chicken & bacon spaghetti with pistachio gremolata (p59) (2300kJ/550cal total) Snacks Å&#x2DC;FXSFDUURWDQGFHOHU\ VWLFNVZLWKWEVKRXPPRV Å&#x2DC;JWXEUHGXFHGIDW IUXLW\RJKXUW (900kJ/215cal total)

Daily total: 6400kJ (1530cal)

Dinner Å&#x2DC;Spicy pork & quinoa lettuce cups (p64) Å&#x2DC;VTXDUHVGDUNFKRFRODWH (2200kJ/550cal total) Snacks Å&#x2DC;VOLFHGDSSOHZLWK WVSSHDQXWEXWWHU Å&#x2DC;FXSSODLQSRSFRUQ (800kJ/190cal total)

Daily total: 6300kJ (1500cal)

Dinner Å&#x2DC; Stir-fried barley with chicken & choy sum (p62) Å&#x2DC;  [ PO JODVV ZLQH (2000kJ/480cal total) Snacks Å&#x2DC;  FXS FDUURW DQG FHOHU\ VWLFNV ZLWK  WEV KRXPPRV Å&#x2DC; J WXE UHGXFHGIDW SODLQ \RJKXUW WRSSHG ZLWK ½ FXS PL[HG EHUULHV (1100kJ/360cal total)

Daily total: 6300kJ (1500cal)

Dinner Å&#x2DC; Baked green eggs with bread salad (p55) Å&#x2DC;  0HGMRRO GDWHV (1800kJ/430cal total) Snacks Å&#x2DC;  SHDFK Å&#x2DC; J PL[HG QXWV Å&#x2DC;  FHOHU\ VWDONV ILOOHG ZLWK  WEV SHDQXW EXWWHU (1800kJ/430cal total)

Daily total: 6400kJ (1530cal)

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


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Look for these top products on store shelves in November.

Wake up to muesli Food for Health Gourmet Protein Muesli with blueberries, coconut and teff – a grain high in protein and fibre. Perfect with yoghurt for a healthy start to your day! Go to

Real meals on wheels Eat Fit Food proudly delivers fresh, healthy and delicious wholefood meals and snacks conveniently to your home or office in Sydney and Melbourne. Click on

Protein plus Nutrisoy Tempeh is a healthy choice for all the family. Loaded with minerals, protein and fibre, its great taste and texture make it ideal for adding to a meat-free meal. See

Spread the word Mayver’s Cacao Super Spread has absolutely no added sugar, making it nature’s guilt-free, dairy-free, all-natural choccie fix bottled in a resealable jar. Visit

Crunch into corn Don’t confuse Corn Thins with rice cakes. Made primarily of corn, they taste delicious – like popcorn squished into a crispbread, making them the perfect healthy snack for young and old. See

Perfecto Pasta is gluten-free pasta that cooks to perfection every time. With renowned ‘al dente’ texture, you can trust the quality of this Australian-made product. Go to

How much do I need to eat? 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.

Average daily intake


Have a


the perfect dish to take Our healthy tarts are ime entertaining. along for picnics or spring-t

, Roasted tomatous olive & asparag tart prep: Kerr e Ray. Ju z Beresford. Food Mark O Meara. Sty ng:

PER SERVE (¹∕6 tart + 1

cup rocket)

1101kJ/263cal Protein 13 0g Total Fat 13 7g Sat Fat 6 4g Carbs 20 3g

Sugars 4 0g Fibre 3 8g Sodium 372mg Calcium 294mg Iron 2 3mg

Rec pes: L z Macr . Photography:

Roasted tomato, olive &

joining Line the tin with pastry, Trim edges where necessary. pastry. edges and discard excess Chill in fridge for 15 minutes. with 2 Cover the pastry shell pastry baking paper and fill with rice. Bake weights or uncooked paper Remove 9vegetarian minutes. 10 for for a and weights and bake or until 2 sheets reduced-fat further 8–10 minutes, slightly. shortcrust pastry golden. Set aside to cool 2 bunches asparagus, Reduce the oven to 160°C. trimmed, halved or boil 3 Meanwhile, steam ricotta 1½ cups reduced-fat the asparagus for 2 minutes, under 2 tablespoons finely or until tender. Refresh parmesan grated cold running water. chives 2 tablespoons chopped 4 Combine ricotta, parmesan, medium ¼ cup (30g) pitted black chives and olives in a mixture olives, chopped bowl. Spread the ricotta halved Arrange 200g grape tomatoes, evenly over pastry base. then top 1 tablespoon pepitas, asparagus over ricotta, Return lightly toasted with the halved tomatoes. or 50g baby rocket leaves, to oven for 10–15 minutes, wilted. plus extra, to serve until the tomatoes are pepitas with 5 Sprinkle the tart Lightly 1 Preheat oven to 180°C. with rocket; serve with top and tart fluted the side spray an 11cm x 34cm extra rocket leaves on with oil. tin with removable base

Serves 6 Cost per serve Hands-on time 15 min Cooking time 45 min




27/09/2016 4:50:57 PM


h a 27/09/2016 4:50:50 PM

PER SERVE (¹∕6 tart + 1 cup rocket) 1101kJ/263cal Protein 13.0g Total Fat 13.7g Sat Fat 6.4g Carbs 20.3g

Sugars 4.0g Fibre 3.8g Sodium 372mg Calcium 294mg Iron 2.3mg

Your individual intake will vary depending on your age, gender, height, weight and physical activity level. We use 8700kJ (2100cal) as an average daily intake, as this is the value prescribed by the Australia New Zealand Food Standards Code. You’ll find this on food labelling. While these numbers are one way of tracking healthy

Look for these nutrition panels (left) which appear on all our recipes!

eating, it’s important to focus on the quality of the foods we eat. Eating a wide variety of healthy, real foods makes it easy to meet all our daily nutrition needs, as well as balancing energy intake. Use these recommended daily intakes as a general guide only. For personalised advice, visit to find an Accredited Practising Dietitian.

Kilojoules (kJ)


Calories (cal)


Protein (g) 15–25% of energy


Total Fat (g) 20–35% of energy


Saturated Fat (g) Less than 10% of energy Carbohydrate (g) 45–65% of energy Free sugar (g) Less than 10% of energy

<24g 230–310g


Fibre (g)


Sodium (mg)


Calcium (mg)


Iron (mg)


SODIUM If you have heart disease or are at high risk of this condition, aim to consume no more than 1600mg of sodium per day. CALCIUM Women over 50 years, and men over 70 years, should increase their intake to 1300mg of calcium per day. IRON Women under 50 years should aim for 18mg of iron each day. If pregnant, your iron intake should increase to 27mg each day.

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 an Accredited Practising Dietitian or Accredited 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.


References 5 FOODS THAT CAN EASE NAUSEA, p18 Better Health Channel. 2013. Pregnancy — morning sickness. Available at www.betterhealth.vic. Accessed August 2016. Bowel Cancer Australia. 2014. Chemo Induced Nausea and Vomiting (CNIV). Available at Accessed August 2016. Nutrition Education Materials Online (NEMO). 2016. Nausea and vomiting. Available at Accessed August 2016. The Royal Women’s Hospital. 2014. Clinical guidelines: Nausea and vomiting in pregnancy. Available at www.thewomens. Accessed August 2016. University of California San Francisco Medical Centre. 2016. Diet modifications for nausea and vomiting. Available at Accessed August 2016. HOW MUCH SATURATED FAT IS IN THAT SPREAD? p26 Choice. 2014. Butter and margarine spreads guide. Available at Accessed August 2016. National Health and Medical Research Council. 2015. Nutrient Reference Values for Australia and New Zealand. Available at Accessed August 2016. National Heart Foundation. 2015. Sources of omega-3. Available at www.heartfoundation. Accessed August 2016. National Heart Foundation. 2016. Monounsaturated and

polyunsaturated (omega-3 and omega-6) fats. Available at Accessed August 2016. National Heart Foundation. 2016. Replace unhealthy fats with healthy fats. Available at Accessed August 2016. Saxelby C. 2012. Butter vs Margarine. Which is best? Foodwatch, 14 August 2012. CRAVINGS: WHY ARE SOME FOODS SO HARD TO RESIST? p40 Binger et al. 2015. High salt reduces the activation of IL-4– and IL-13–stimulated macrophages. J Clin Invest. 125(11): 4223–4238. Dieuwerke et al. 2016. Salt promotes passive overconsumption of dietary fat in humans. J Nutr. doi: 10.3945/jn.115.226365 Kellow NJ & Coughlan MT. 2015. Effect of diet-derived advanced glycation end products on inflammation. Nutr Rev. 73(11): 737–59. Kessler, DA. 2009. The End of Overeating. Penguin Press. Richards et al. 2016. Dietary metabolites and the gut microbiota: An alternative approach to control inflammatory and autoimmune diseases. Clinical & Translational Immunology. doi:10.1038/ cti.2016.29. Schulte et al. 2015. Which foods may be addictive? The roles of processing, fat content, and glycemic load. PLOS ONE. 10(2): e0117959.

HOW TO RELIEVE CONSTIPATION, p46 Better Health Channel. 2014. Constipation. Available at Accessed August 2016. Better Health Channel. 2014. Diverticulosis and diverticulitis. Available at www.betterhealth.vic. Accessed August 2016. Crowe, T. 2013. Nuts, seeds and diverticular disease. Thinking Nutrition, August 7, 2013. Dimidi et al. 2014. The effect of probiotics on functional constipation: A systematic review of randomized controlled trials. Am J Clin Nutr. 100(4): 1075–84. Konturek et al. 2011. Stress and the gut: pathophysiology, clinical consequences, diagnostic approach and treatment options. J Physiol Pharmacol. 62(6): 591–9. The Gut Foundation. 2011. Diverticular disease. Available at Accessed August 2016. CAN AN 8-WEEK DIET REVERSE DIABETES? p50 Diabetes UK. 2016. Research spotlight: Low-calorie diet for type 2 diabetes. Available at Accessed July 2016. Gregg et al. 2012. Association of an intensive lifestyle intervention with remission of type 2 diabetes. JAMA. 308(23): 2489–96. Newcastle University. 2015. Reversing type 2 diabetes. Available at Accessed July 2016. All references are abridged.

)To view all of our references, visit

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2 Popping avocado into your meal increases satiety by 25 per cent. (Have an avo! p23)

1 Foods like oily fish, nuts, garlic, fruit and vegies can lower your risk of depression by 26 per cent. (News bites, p15)


Feeling queasy? Try peppermint tea to calm tummy troubles. (5 foods that can ease nausea, p18)

Emerging evidence suggests too much salt lowers our immunity. (Why are some foods so hard to resist? p40)

THINGS you’ll discover in this issue


5 These lentil and bean blends take only 15 minutes to cook, which is why they’ve won Product of the Year. (2016 Healthy Food Guide Awards, p29)



Whip up the knockout fish tacos on our cover in just 15 minutes! (Meal for one, p77)

Pizza is rated as the number one ‘addictive food’. (Why are some foods so hard to resist? p40)



The more vegies a man eats, the more appealing he smells to women! (News bites, p17)

Nibbling on a corn cob will give you a quarter of your daily fibre needs. (Shopping news, p25)

I like to move it, move it! Enjoying exercise increases the amount it does you good! (News bites, p14)

Don’t miss our December issue – on sale Monday 21 November

Photos: iStock.


Get to know our recipe badges






Lamb skewers with peach & quinoa salad GF ..... 60 Spicy pork & quinoa lettuce cups GF ...................... 64

Basic pizza crust ......................... 80 Caramelised onions, fig & walnut ............................ 80 Green pesto with caramelised onions, cherry tomatoes & pine nuts .............................. 80 Potato & rosemary ..................... 80 Tomato, pumpkin & olives with cashew cream ................ 80

CHICKEN Chicken & bacon spaghetti with pistachio gremolata...... 59 Quinoa bowl with grilled chicken, black beans & avocado GF......................... 66 Spring vegetable & goatâ&#x20AC;&#x2122;s cheese crustless quiche ........ 72 Stir-fried barley with chicken & choy sum............... 62 Tropical chicken burgers .......... 57

SEAFOOD Fish tacos ..................................... 77 Spicy prawn & coconut stir-fry GF ................................. 56


SIDES & CONDIMENTS Caramelised onions GF ............ 81 Cashew cream GF...................... 81 Green pesto GF .......................... 81 Grilled corn with pesto & parmesan ................. 69 Spice roasted pumpkin with chilli & feta GF ............... 67 Tomato & chickpea salad GF ... 68

SWEET TREATS No-bake cheesecake................. 83 Muffin-tin pancakes ................... 85

Baked green eggs with bread salad ............................. 55 Barley salad with sweet corn, roasted capsicum & feta ..................... 66 Roasted tomato, olive & asparagus tart .................... 71 Silverbeet, feta & mint tart ............................... 75

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.



9gluten free 9dairy free




9diabetes friendly





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