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HELPING YOU MAKE EVERY MEAL HEALTHIER PRACTICAL IDEAS FROM THE EXPERTS

AUSTRALIAN

DECEMBER 2016 $6.20 (incl. GST)

healthyfoodguide.com.au

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Enjoy a

par ty treats

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gluten-free Christmas Tips & recipes!

Why being hungry makes us moody The science of ‘hangry’ EXPERT ADVICE

without weight gain!

Festive drinks How much is healthy, really?

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Plus …

• 6 ‘healthy’ foods you

should think twice about • See the salt in nibbles • The best festive treats

59 Prawn & wonton salad

80

65

Spiced cauliflower

Vegie satay burger


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HELPING YOU MAKE EVERY MEAL HEALTHIER PRACTICAL IDEAS FROM THE EXPERTS

AUSTRALIAN

DECEMBER 2016 $6.20 (incl

healthyfoodguide.com.au

Lighter

party treats

Try our fruity pizza

GST)

Enjoy a

gluten-free Christmas Tips & recipes!

Why being hungry makes us moody The science of ‘hangry’ EXPERT ADVICE

Festive drinks How much is healthy, really?

er m elo n

piz za ,p 87

PARTY TIME

without weight gain!

at W

Special nners 10-minute di

dietitian roved!

9 771832 875005

12

Plus …

• 6 ‘healthy’ foods you

should think twice about

• See the salt in nibbles • The best festive treats

59 Prawn & wonton salad

80

65

Spiced cauliflower

Vegie satay burger

contents DECEMBER 2016

ON THE COVER 48 ENJOY A GLUTEN-FREE CHRISTMAS: TIPS & RECIPES We show you easy ways to cater for guests with coeliac disease 36 WHY BEING HUNGRY MAKES US MOODY: THE SCIENCE OF ‘HANGRY’ How our hunger pangs make us grumpy 40 PARTY TIME WITHOUT WEIGHT GAIN! Nutritionists share their secrets for healthy partying 44 FESTIVE DRINKS: HOW MUCH IS HEALTHY, REALLY? Guidelines for sensible drinking 70 10-MINUTE DINNERS: ALL DIETITIAN APPROVED! Every recipe has a nutrition analysis 86 LIGHTER PARTY TREATS Try our fruity watermelon pizza! PLUS ... 24 6 ‘HEALTHY’ FOODS YOU SHOULD THINK TWICE ABOUT 26 SEE THE SALT IN NIBBLES 28 THE BEST FESTIVE TREATS

Whole spice-roasted cauliflower with pomegranate

RECIPES

80

FEATURES

54 LIGHT SUMMER DINNERS Celebrate the warm weather with these fresh and easy meals 62 5pm PANIC Tasty weeknight meals ready in under 30 minutes 69 MEAL FOR ONE Enjoy the vegies in this Spanish omelette 70 DINNER-TIME TOAST These toppings are ideal for busy nights 73 GIVING AND SHARING Make healthy Christmas nibbles 78 A GLUTEN-FREE PARTY PLATTER! Try our easy-to-prep ideas for healthy entertaining 80 FESTIVE SIDES Turn vegies into flavoursome showstoppers! 84 HFG MAKEOVER: GLUTEN-FREE CHRISTMAS CAKE Share our mouthwatering festive fruit cake with everyone 86 GRAB A SLICE OF FUN! Our watermelon pizza is a great snack 89 FOOD FOR TINY TUMMIES Treat the kids to coconut custard!

36

THE SCIENCE OF ‘HANGRY’ Here’s the scientific explanation for why you can turn into a Godzilla when you’re overdue for a feed

40

HOW DO NUTRITIONISTS CELEBRATE? Three dietitians tell how they stay on track at parties, and reveal what gets served at their own Christmas gatherings

44

FESTIVE DRINKING: WHAT’S A HEALTHY AMOUNT REALLY? We uncork the best ways to handle your tipples during the silly season

48

10 GLUTEN-FREE TWEAKS FOR CHRISTMAS DAY Our tips for a delicious gluten-free menu that everyone can enjoy at Christmas

DECEMBER 2016 HEALTHY FOOD GUIDE

3


Dinner-time toast

70

Edamame, prawn & crisp wonton salad

SHOPPING

REGULARS

21 HAIL TO THE ‘GOLDEN’ LATTE! There’s a new drink in town so we pour out the facts 22 SHOPPING NEWS Our dietitian scours the shelves to find the best healthy new foods and in-season ingredients 24 6 SNACKS THAT SEEM HEALTHY BUT AREN’T … We dig deeper to find out if that snack is really as good for you as you think 26 HOW MUCH SALT IS IN THAT PARTY NIBBLE? You may need to rethink your finger food when you see how much salt it contains. You’ll be surprised! 28 FESTIVE TREATS FOR A LIGHTER CHRISTMAS Swap traditional Christmas fare for our low-kilojoule options, but still satisfy your sweet tooth 30 CHRISTMAS WISH LIST There’s something for everyone in our kitchen-themed gift guide to help make healthy eating easy

6 WELCOME A word from our editor, plus subscribe today for your chance to WIN prizes! 10 YOUR SAY Plug into what everyone’s been sharing with us this month via social media 14 NEWS BITES Get all the freshest health and food news 18 ASK THE EXPERT Is A2 milk better for you than regular milk? Our dietitian explores this topic 90 YOUR GLUTEN-FREE MEAL PLAN Enjoy our 7-day menu 92 SUBSCRIPTION SPECIAL OFFER Subscribe today and you could win one of 32 Smart Mugs, each worth $94.50! Perfect for the tech-minded 95 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

4

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WIN

one of 32 Smart Mugs valued at $94.50

Subscribe today for your chance to WIN! The new GMH Smart Mug records how much water you drink and reminds you when to drink, keeping you well hydrated. Connects to an app via mobile phone. Turn to p92 to subscribe. Healthy Food Guide is packed with easy recipes approved by dietitians, plus expert advice and practical tips for healthy eating.


Now available in

Gluten free Just as delicious as the originals

Available nationwide in the cereal aisle in Coles and Independents Available in the health food aisle in Woolworths. ŽRegistered trade marks. Kellogg (Aust.) Pty. Ltd. authorised user. Š2016 Kellogg Company.


EDITOR’S TOP PICKS

IN THIS ISSUE

1 p60 Fire up the barbie for these crowd-pleasing pork satay sticks with pickled carrot salad. Yum!

2 p69 Dining alone? Try this tasty green Spanish omelette. It’s so simple and yet so filling!

welcome O

f all the issues we put together each year, December is arguably my favourite. Our creative team relish coming up with healthy twists on a festive, Christmas theme. This year, they’ve done themselves proud, producing sensational, show-stopping party foods that are within our healthy nutrition guidelines. You’ll find an abundance of inspiration for entertaining your family and friends. See page 53! Meantime, let’s talk about being ‘hangry’. Are you that someone who can get a little angry when you haven’t eaten for a while? The term ‘hangry’ nicely sums up that mixture of ill-temper and frustration that can roar out of us, onto our

hfg

loved ones, without warning. The good news is that you’re not just a grumpy so-and-so, but rather you’re experiencing a rush of aggression hormones. It’s our caveman brain driving us to kill that woolly mammoth and eat. (Though it’s less useful when trapped in a crowded Christmas-shopping crush). ‘The science of ‘hangry’ ’ makes a fascinating read on page 36. This issue is not all mistletoe and ho-ho-ho; we also have delicious summer meals. And for a fast and easy dinner, don’t settle for cheese on toast when you can have our terrific toast toppers in under 10 minutes. We’ve endeavoured to make December as easy and healthy as it can be, so you can have your best festive season ever. Enjoy!

Andrea Duvall, Editor

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

3 p84 This gluten-free Christmas cake is loved by my family more than the regular variety. Try it!

6

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Subscribe to HFG mag today and you’ll go in the draw to win great prizes every month! SUBSCRIBE NOW and you could WIN TWO great recipe books — a prize pack valued at more than $104!


can do for you!

AUSTRALIAN

ADVERTISING SALES National Advertising Manager Melissa Fernley, phone (02) 9901 6191 mfernley@nextmedia.com.au Advertising Manager Bianca Preston, phone (02) 9901 6327 bpreston@nextmedia.com.au Victorian Advertising Manager Georgia Falcke, phone (03) 9804 3418 gfalcke@nextmedia.com.au Circulation Director Carole Jones Production Manager Peter Ryman Production & Digital Services Manager Jonathan Bishop Subscription Enquiries Toll Free: 1300 361 146 or +612 9901 6111 Email: subscribe@mymagazines.com.au or go to mymagazines.com.au International Licensing and Syndication Phil Ryan phil.ryan@hlmedia.co.nz

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

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. 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 healthyfoodguide.com.au.

Every recipe in Healthy Food Guide is healthy hfg RECIPES

5pm PANIC

Just get in? You’ l have these mea s ready in under 30 minutes!

Se ves 4 Cost per serve $3 30 Time o make 15 min

healthyfoodguide.com.au

limes

+

9gluten free 9dairy free

HIGH

ROTE N

PER SERVE 1465kJ/ 51cal Pro ein 27 5g Tot l Fat 6 1g Sat Fat 1 8g Carbs 43 5g

h

ug rs 3 3g ibre 3 8g od um 198mg Ca c um 41mg ron 1 5mg

odguide com au

Chi li lime chicken lettuce cups

Juice of 3 limes 1 long red ch lli seeded finely chopped 400g skinless chicken breast cut in o thin s rips 1 teaspoon gluten free fish sauce 200g rice noodles 1 la ge cos lettuce leaves separated 1 la ge car ot coarsely gra ed 100g snow pea sprou s 1 Combine ime juice and ch l i in a sma l bowl Pour half over chicken strips in a non metallic bowl and set aside to marinate for 5 minu es Add fish sauce and 2 tablespoons of water to the remaining mixture o make a dipping sauce Set aside 2 Sp ay a non-s ick frying pan with olive o l and place over medium high heat Cook the chicken strips for 2–3 minu es each side or unt l golden and cooked through 3 Meanwh le cook rice noodles acco ding o packet instructions 4 Top lettuce leaves wi h the rice noodles carrot snow pea sprouts and chicken Serve the le tuce cups wi h dipping sauce

long red ch lli

+

ice noo es

+ cos lettuce

+

plus + gluten free fish sauce + carrot + snow pea sp outs

DECEMBER 2016 HEALTHY FOOD GUIDE

63

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

PROTEIN

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 daa.asn.au

8

you’ll need …

MONDAY Chilli lime chicken lettuce cups

u z Bere ford Food prep Ke r e Ray

EDITORIAL TEAM Editor Andrea Duvall editor@healthyfoodguide.com.au Dietitian Brooke Longfield, BSc (Nutrition) (Hons), APD, BAppSc (Ex&SpSc) Art Director Brydie Noonan Subeditor Carolin Wun Editorial/Digital Coordinator Kelly Mullinger Contributors Julz Beresford, Niki Bezzant, Chrissy Freer, Melanie Jenkins, Dan Jones, Lizzie Kamenetzky, Andy Lewis, Liz Macri, Mark O’Meara, Kerrie Ray, Amanda Salis, Sarah Swain Contributing dietitians Megan Cameron-Lee, Lyndi Cohen, Sally Marchini, Matt O’Neill, Nicole Senior

Rec pes Megan Came on Lee Pho ography Mark O Meara Sty ng

What

Healthy Food Guide is a partner of Nutrition Australia, which provides nutrition information, education and advisory services in community settings across Australia. Visit nutritionaustralia.org


Helps relieve constipation

bloomshealth.com.au


@hfgaustralia #cookwithhfg

hfg FE

How to look after

YOUR LIVER

Liver detox diets claim to clean out all the toxins they in your body, but do ist really work? Nutrition down Claire Turnbull breaks liver. the facts about your

of the busiest he liver is by far one away day organs in the body, working blood and and night filtering our But there are many helping to digest food. on pseudoscience ‘cleanses’ and diets based to our liver’s health that make little difference

T

Here’s what you should

know…

Our liver works hard to rid our body of harmful toxins

46

www healthyfoodgu

hfgaustralia

First-timer

@HFGAustralia

Great health tips

I picked up HFG for the first time from the supermarket instead of buying sweets. My GP had just been talking to me about my liver, so your authoritative article ‘How to look after your liver’ (Oct, 2016) was totally relevant. What an informative and accurate magazine. I’ve even taken out a subscription. Thank you for the support of your professional team.

My dear husband suffered prostate cancer 14 years ago, at the same time I had breast cancer. Since then, we keep well by eating fresh foods and using tips from HFG. I am 85 years old and love cooking and entertaining! Marion Girdlestone, WA hfg SHOPPING

IAN HFG DIETIT

APPROVED

f the best

VEGETARIAN FOODS

Try these 10 easy ways to pack loads of satisfying protein into your favourite meat free meals!

4

Gaye Holmes, WA

ide com au

5 1

1

5

Enjoy the nutty flavour of Sanitarium Soy Mi k Essential which also provides nearly 50 per cent of your da ly calcium needs One 250ml cup has 8 3g of protein and is a good source of iron and folate

Snack on unsa ted mixed nuts o beat hunger pangs be ween meals A 30g handful offers 6 5g of p otein

Quorn Mince is a versa ile meat substitute made with mycoprotein — a type of fungh ! It’s pe fect for bolognese sauce and other family favourites no one w ll spot the di ference You ll get nea ly 12g of protein in a 75g serve

You can’t go past eggs for a quick and sa isfying meal at any ime of day Two eggs have 12g of protein Sui able for lac o-ovo vege arians

3

7

4

8

One cup of cooked quinoa adds 6g of high-qual ty protein to salads soups and curries

For under $2 a can tinned lent ls chickpeas and beans are a hr fty way to add mo e protein to any meal Half a cup (about 75g) has around 5g of protein and counts as one serve of vegies too!

Two tablespoons of creamy cottage cheese has 6 5g of protein and can be used in both sweet and savoury dishes Su table for la to-ovo ege ar ans

Keeping everyone happy Thank you for the bonus Gluten-free recipe book (Oct, 2016). As a person with coeliac disease, I really appreciate how you cater for my health needs as well as those with other special dietary requirements. Keep up the great work. Margaret Clayton, VIC

BONUS! GLUTEN

3

$259!

WIN

6

10

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Delish gluten free pasta

Chocolatey treats

❋ Aim for a nd 20g protein at e meal b a combination of hese f 30

Gluten-free

recipe book

EASY, TASTY MEALS FOR ALL OCCASIONS Plus our tips for gluten-free shopping & cooking

Sweet potato & caramelised onion tortilla, p23

ALL RECIPES ARE DIETITIAN APPROVED! Chicken & prawn paella p16

Teriyaki beef stir fry p19

Powe of vegies ‘10 of the best vegetarian foods’ (July, 2016) showed me how protein powders aren’t needed as protein comes from all kinds of vegetarian foods! Alana Quick, VIC

a Victorinox Grand Maître Forged Chef’s Knife

Share your news, views and photos of HFG recipes by mail, email or social media and be in the running to win a Victorinox Grand Maître Forged Chef’s Knife! Each Victorinox Chef’s Knife is ultra-sharp, incredibly durable, and perfectly balanced. Every chop, slice and dice will feel effortless with one of these beauties in your hand. Visit victorinox.com

❋ Congratulations to this month’s winner – Gaye Holmes – who has won an Orgran prize pack worth $250!

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www hea thyfoodguide com au JULY 2016 HEALTHY FOOD GU DE

Thai chicken patties p10

PRIZEH WORT

Toss 100g of fi m tofu into Asian style stir-fries and savour 15g of satisfying protein wi hout the fat hat’s found in red meat

Not a fan of ofu? Try tempeh A 100g serve has 15g of protein and is rich in ummy-friendly probiotics Add some to stir-fries or turn it in o vegetarian tacos

7

-FREE

32-PAGE RECIPE BOOK

9

10

Add delicious flavour and crunch to your porridge or salads with raw or roasted crunchy pep tas (pumpkin seeds) Just one tablespoon has nearly 3g of protein

9 2

TRY A VEGO DAY! Swapping meat for other forms of protein a couple of times a week has huge bene its for your health You’ l lower your risk of diabetes and heart disease and it may help you stay a healthy weight So give hese vegetarian op ions a go!

6

2

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

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

Australian Healthy Food Guide

LET TEeR of th H MONT

Got something to share? Connect with us …

Te t Brooke Longfie d Pho ography M rk O Mea a Sty ng Ju z Beresford

yoursay


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Australian Healthy Food Guide

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WE ASKED: New research shows that a third of us have bought a product due to its Health Star Rating. Do you shop using the star symbol? YOU REPLIED: Ř When it gives a product

Ř No. Here’s one reason

a 4-star rating and that product has 45g of sugar per serve … er, well, NO!

why not; there are many more examples like this:

via Instagram Paprika beef with mushrooms & spinach from the September issue of @hfgaustralia @12weeksofhealthy

Jasmine Barton

Sarah Tucker

Ř No. I still check the nutritional information on the box/packaging.

Angela Stitt

This month ...

hfg FEATURES

Our article on protein (Oct, 2016) generated much varied discussion

BEHIND THE HEADLINES

via Instagram

PROTEIN

Behind-the-scene shots of assorted blender muffins (Sept, 2016). Going in the oven! @the_nutritious_mishn

Should we be eating more?

sorted out my mind. There will be no more protein bars for our family, and definitely more real food and nuts.

P

rotein is being billed as the star ingredient n many of our everyday food items these days So you’d be forgiven for think ng hat we all need to be eating more of t But here are the facts

Protein is key to feeling full

Here’s the good news Protein helps control our appetite and gives that satisfy ng feeling of fullness Our body can’t store protein so it needs a fresh supply each day Health experts believe that our appet te is regulated by hi ting a daily f xed target of protein from our food So if we have a d et that includes a lot of starchy low protein foods (think bread and sugary snacks) we’ll need to eat a lot more food in order to reach that a l important protein target

50

By contrast f we eat more prote n r ch foods for example meat fish eggs dairy nuts we then hit that target more quickly triggering satiety and sat sfaction Given prote n’s ab lity to control our appet te choos ng to eat foods rich in protein is helpful for weight ma ntenance One of the world’s largest d et studies found that people on a high prote n d et that included low GI carbs were more likely to keep weight off after 12 months compared to people on a much lower protein diet

www healthyfoodguide com au

Photos Stock

Ř The article on protein certainly

First, it was protein balls and shakes Now even some of our bread is enriched with it! But do we actually need it? Dietitian Brooke Longfield has the answers

Chrissy Roberts, WA

Ř I really enjoyed the article about protein, and how vital it is to our health. We often worry so much about reducing the fat, sugar and salt that we forget to increase other things in our diet. Thanks for the heads-up on protein! Sonya Plowman, VIC

Ř I am surrounded by family members who are big on the need for extra meat at meal times, as well as their protein shakes — even encouraging me to drink them, too! It was great to have all of that clarified!

Elleni Thorbjornsen, NT 12

healthyfoodguide.com.au

via Instagram #Meatfreemonday dinner recipe supplied by @hfgaustralia (Sept, 2016). Absolutely packed full of vegies & it’s delicious! @simpleandeasynutrition


hfg NEWS

newsbites

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

AN APPLE A DAY…

Step aside You might want to take the latest Fitbit or Garmin watch off your Christmas wish list. A recent study found that wearable fitness devices are not as effective for long-term weight loss as was once thought. Over two years, those without a device lost nearly twice as much weight as those who wore one. Ask Santa for new joggers instead.

Here’s another reason to pop some fruit and vegies into your kid’s lunch box — a healthy diet is linked to better reading skills at school. Kids who eat more vegies, fruit, fish and whole grains improve their reading skills more than those classmates who eat a greater amount of sugar and saturated fat, according to a recent study on 6–8 year olds. That’s food for thought!

JAMA, 2016

European Journal of Nutrition, 2016

Summer swap LOSE THIS Streets Magnum Classic 1176kJ (300cal)

14

healthyfoodguide.com.au

Have your ice cream and eat it, too, with this simple trade:

SAVE

846kJ (202cal) 11.7g sat fat 13g sugar

CHOOSE THIS Streets Chocolate Paddle Pop 330kJ (79cal)


Buzz on honey The world’s first clinically tested prebiotic honey has hit shelves. Prebiotics nourish the good bacteria in our gut which, in turn, protect against potentially harmful microbes. According to research, a tablespoon of Capilano ‘Beeotic’ honey a day helps boost good bacteria. Find it in supermarkets and health food stores. Australian Food News, 2016

friend or foe? Does chocolate cake bring on feelings of celebration or guilt? A New Zealand study found one in four people associate chocolate cake with guilt. Moreover, this signals they are more likely to have less healthy eating behaviours. They were also less successful at maintaining their weight than those who linked eating chocolate cake with celebration.

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

Appetite, 2014

BOOZE BULLYI Australians have a laid-back attitude to drinking, but new research reveals that those cutting back on drinking often feel stigmatised and socially isolated. The peer pressure is so great that many people hide the fact they’re not drinking, even going as far as avoiding social gatherings. Sobering news for the Christmas party season. Drug and Alcohol Review, 2016 DECEMBER 2016 HEALTHY FOOD GUIDE

15


hfg NEWS

newsbites

Tighten your belt Shop ‘til you drop Has all the Christmas shopping left you with no time to exercise? Luckily, two hours of frantically navigating the shops burns over 2000kJ (about 480cal). But before you recharge with cake and coffee and sabotage all the good work, try one of these healthy snacks to keep you going: Ř A zip-lock bag of 30g trail mix = 660kJ (158cal) Ř A medium apple = 320kJ (77cal) Ř Two cups plain popcorn = 250kJ (60cal)

Belts serve a purpose other than keeping your pants up – they’re a handy reminder to stop eating. Think of the times when your belt has felt uncomfortably tight after a big meal! A new ‘smart belt’ takes this idea to a whole new level. The Welt Belt (short for Wellness Belt) is being developed with the help of Samsung. It sends feedback to your smartphone to track your waist size and recognise patterns of overeating. Or you could just stop eating when you’re full …

Not such a sweet deal A combo meal deal that includes a drink isn’t such a good deal for kids’ health. New findings show that when parents buy a fast food meal deal, kids are 24 per cent more likely to have a sugary drink than water, consuming an extra 752 kilojoules (180cal). American Journal of Public Health, 2016

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healthyfoodguide.com.au


hfg NEWS

newsbites ASK THE EXPERT Healthy Food Guide Accredited Practising Dietitian

B

How is A2 milk different from regular cow’s milk and should I drink it instead?

Q

— Chelsea M, via email

uying your milk is not as simple as it used to be. A2 milk is just one of the many types of milk available that are marketed to help with digestion. A main component of cow’s milk is protein. And there are two primary types of protein — A1 and A2. Thousands of years ago, cows produced only the A2 protein. These days, with the passage of time and selective breeding, regular cow’s milk contains both A1 and A2, which are sim genetic variants one another. But there are some cows still bred to produce only A2 protein. Small-scale studies suggest that A2 milk is to better than regul There are even cla in the media that A2 milk reduces the risk of autism heart disease and diabetes. Howev the evidence is m anecdotal and ye

be confirmed in long-term studies on humans. If you experience trouble digesting regular milk, you could be lactose intolerant, but always talk to a dietitian before cutting milk out of your diet completely. If you have no issues drinking regular milk, and since there is no substantial evidence saying A2 milk is better for your health, then there’s no need to switch. And at less than half the price, regular milk is a lot healthier for your cket!

Sources: FSANZ, 2009; European Food Safety Authority, 2009; CHOICE, 2016.

Brooke Longfield


Contains the Mother Melrose Kiwi Vinegar is a highly nutritious vinegar made by fermentation of the whole kiwifruit. A natural digestive with 5% acidity it enhances the digestive juices for normal functioning of the digestive system. (SZVJVU[HPUZPTWVY[HU[[YHJLTPULYHSZLUa`TLZILULÄJPHSIHJ[LYPHHUK[OL ¸TV[OLY¹WYLZLU[PUYH^JVHYZLS`ÄS[LYLKHUK\UWHZ[L\YPZLKRP^P]PULNHY Enjoy kiwi vinegar before meals, over salads or as a warming tea during the winter months. Visit melrosehealth.com.au for more information.

Like us: /melrosehealth

Follow us: @melrosehealth @littlebirdskincare


SHOPPING

‘healthy’ snacks that aren’t

the salt in party food

HFG festive gift guide

Text: Brooke Longfield. Sources: British Journal of Nutrition, 2016; Anticancer Res, 2003. Photo: iStock.

HAIL TO THE ‘GOLDEN’ LATTE! Move over green smoothies — the turmeric latte is the new morning pick-me-up. So how has this Indian spice found its way into your morning coffee? Emerging evidence suggests that a daily dose of between a sixth of a teaspoon and two tablespoons of turmeric can have anti-inflammatory benefits, and help relieve conditions like osteoarthritis. And there’s even promising research on turmeric’s anti-cancer properties. This brightly coloured hot drink is caffeine free, but if you’re after a bit more bite in your morning brew, try adding a shot of espresso — then it’s known as a ‘dirty golden’. Bottoms up!

latte A turmeric ar il im s s taste tte, la i a h c to a the t u but witho s s e tn swee

DECEMBER 2016 HEALTHY FOOD GUIDE

21


EAT NOW! Stone fruit wouldn’t be Christma without plump cherrie and juicy peaches, so

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Hola Amigo!

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Flavour boost

For healthier entertaining, serve these new low-sodium salsas, hot sauces and corn chips from Ranchero (from $3.49). Per 75g

Satisfy your sweet tooth with gluten-free Bounce Bites ($6.95) made with dates, nuts, seeds and cacao. Per 40g (Coconut Cacao

With seven blends to choose from, Mingle Seasonings ($12.95 each) give meals a gluten-free flavour kick.

serve (Chunky Salsa): 60kJ (14cal), 0g fat, 2.3g sugar, 46mg sodium

Delight): 676kJ (162cal), 5.2g protein, 10.9g sugar, 2.6g fibre

Per ¼ tsp (Spicy): 0kJ (0cal), 0g fat, 30mg sodium

22

healthyfoodguide.com.au

Text: Brooke Longfield. Photos: iStock.

Shelf watch


5

tips for a

HEALTHIER CHEESE PLATTER Love cheese? Follow our experts’ advice for a better way to entertain.

Plums

plums at mperature, end down

Cherries

A cup of these is a sweet snack for only 300kJ (72cal)

Apricots

air of these e up one of r two daily ngs of fruit

1

Hard cheeses are slightly higher in fat than soft cheeses. Stick to small 30–40g portions, or about 2 slices of hard cheese (such as cheddar) or one-fifth of a small wheel of soft cheese (such as Brie).

2

Apples, grapes and cucumbers are good palette cleansers, and a great way to add hunger-busting fibre to your cheese platter.

3

Summer stone fruit

Opt for strong-flavoured cheeses, such as blue vein, vintage cheddar or goat’s feta, as a little goes a long way. And look for reduced-fat varieties.

in vitami is & antioxidants

4

Don’t serve coffee with your cheese platter. Coffee adds a coating to your tongue nd dulls the taste buds. Cheese sweats in cling wrap, so use baking paper nd store in the fridge in an rtight container. Serve cheese room temperature r the best avour.

Plant power! Sprinkle The Chia Co Breakfast and Salad Boosters ($8.99) on meals for a nutrition boost. Per 30g (Breakfast): 676kJ (162cal), 2.8g protein, 3.6g omega-3 (ALA), 7g fibre, 5 Health Star Rating

p Protein-rich Chobani Mezé Dips ($3.99 each) come in two tasty new flavours: Beetroot Dill and Caramelised Onion. Per 150g tub (Beetroot Dill): 551kJ (132cal), 14.7g protein, 1.8g sat fat, 366mg sodium DECEMBER 2016 HEALTHY FOOD GUIDE

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6 snacks that

We might think we’re snacking right, but dietitian Brooke Longfield

3

1

Out of shape

‘Froyo’ is marketed to us as a healthier option to ice cream. But FROZEN YOGHURT can have just as much sugar as ice cream, and very little calcium. Plus, it’s easy to overfill one of the large cups provided at self-serve froyo bars, sending your kilojoule intake soaring. And then there are the toppings: while fresh fruit or nuts are okay, you might be tempted by choc chips, cookie dough and jelly lollies. Have this as an occasional treat rather than as your go-to summer snack.

The little knots of dough called PRETZELS somehow escape the ‘junk food’ reputation that plagues potato chips and corn chips, but they can be just as salty. In fact, just a small handful (about 16 pretzels) provides nearly 20 per cent of your upper limit for sodium. No wonder they make you thirsty! They’re also lacking in satisfying fibre, making it hard to stop at just one handful.

2

Sweet talk

The manufacturers say that VITAMIN WATER will ‘revive’ you and contains added vitamins and minerals, which sounds promising. But what’s left out of the marketing claims is that each bottle contains five teaspoons of added sugar! And because it’s a drink, you tend to gulp it down without much thought, which can contribute to weight gain. Keep in mind that the micronutrients found in these drinks — such as potassium and vitamins B and C — are easily obtained by eating a varied and balanced diet with plenty of fresh fruit and vegetables.

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SUGAR COATED

Portio can b when at s e fro


seem healthy but aren’t ...

exposes the unhealthy facts.

4

A raw deal

From paleo caramel slice to raw cheesecake, these ‘clean eating’ RAW SNACKS sound like you can have your cake and eat it, too! But while they may contain nutritious ingredients like dried fruit and nuts, they also have high-fat ingredients like coconut oil, as well as sugar alternatives such as maple or rice malt syrup which are still high in kilojoules A slice of raw cheesec than a la

5

6

your anana means s sugar at

FOOL’S BREAD

BANANA BREAD sounds really healthy, but who are we kidding? You’ll find that a thick slab of café-style banana bread with butter has over 2500kJ (600cal), which is around five times the amount of kilojoules in a healthy snack. You’ll also polish off more than 10 teaspoons of sugar and a third of the recommended limit for saturated fat. You’re far better off baking a healthier version at home. Go to healthyfoodguide.

Photos: iStock.

It’s crunch time

It sounds like a great way to eat more veg but, in reality, VEGIE AND LENTIL CHIPS highly processed snacks that have been stripped of most of their fibre and nutrien For example, a popular brand of lentil chips has less than 1g of fibre per serve. By comparison, half a cup of lentils has over 3 fibre. Also, a common brand of sweet pota has even more fat and salt than regular po chips. All chips, whether potato or otherwis high in salt, which makes them easy to ove DECEMBER 2016 HEALTHY FOOD GUIDE

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How much is in that party nibble? Ever wondered why it’s so hard to stop at just one handful of potato chips? Dietitian Brooke Longfield has the answer.

F

estive nibbles such as chips, cheeses, cold meats and party pies have one thing in common — they all come with a big shaking of salt. The problem with too much salt is that it causes you to retain extra fluid, which ramps up your blood pressure. It can also make you feel puffy and bloated, not ideal at the time of year when you want to look your best. Salt has another side effect — it makes you overeat. A recent study found that when combined with fat, salt can stop you from feeling full, leading you to eat more. The amount of salt in different brands of crackers and chips can vary widely, so always check the nutrition information panel and choose one that has less than 400mg sodium per 100g. The flavoured varieties tend to have

even more salt, so steer clear of cheese and barbecue versions. Cold meats like salami, ham and cabanossi are all high in salt due to their preserving process. Frozen and fried nibbles, such as party pies, spring rolls and savoury pastries, are another way extra salt (and kilojoules) sneaks into your diet at Christmas-time. The dipping sauces that you often use with these nibbles, such as tomato, sweet chilli or soy, are also loaded in salt. So, this party season, opt for low-sodium choices, such as plain crackers with reduced-salt dips and salsa, baked wholemeal pita chips instead of potato chips, unsalted roasted nuts, plain popcorn, and fresh or dried fruit. See how much sodium is in popular festive nibbles. Do you need to shake the salt habit?

Salt raises blood pressure and makes you overeat

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19% of your daily limit

2 large handfuls salt & vinegar chips (45g) 438mg of sodium

13% of your daily limit

15 Cheezels (25g) 300mg of sodium


SALT Your d CHECK a limit f ily upper or sod ium is 230 0mg

30% of your daily limit

18% of your daily limit

16 pretzels (30g)

2 slices salami (45g)

411mg of sodium

690mg of sodium

31%

21% 7%

of your daily limit

Nutrition values are from products’ nutrition panels, calorieking.com.au or Foodworks nutrition software. Photos: iStock.

of your daily limit

of your daily limit

11 Doritos Cheese Supreme corn chips (27g)

3 cocktail spring rolls with dipping sauce

2 party pies with tomato sauce

167mg of sodium

490mg of sodium

710mg of sodium

22%

11%

of your daily limit

5%

of your daily limit

of your daily limit

5 small pieces cabanossi (30g)

1 small handful salted peanuts (30g)

6 Arnott’s Jatz crackers with 40g hard cheese

250mg of sodium

120mg of sodium

500mg of sodium DECEMBER 2016 HEALTHY FOOD GUIDE

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PING

hfg

TIVE ✓ ATS for a ghter Christmas TITIAN HFG DIE ED

APPROV

Yes, you can celebrate the silly season and keep your health on track! Dietitian Brooke Longfield shows you how.

1

Tame your sweet with one luscious lar chocolate-dipped st

(460kJ/110cal)

instead of overindulging in white Christmas slice (880kJ/211cal per 40g piece)

Enjoy an oven-warmed Woolworths Free From Gluten Mince Bite … 28cal)

d of devouring a sized fruit mince tart 5cal)

614kJ (147cal) 28

healthyfoodguide.com.au

Text: Brooke Longfield. Photography: Jennifer Soo & iStock.

SAVE… 42


3

Savour five dark chocolate-coate macadamia

(366kJ/88cal)

instead of fi Favourite (980kJ

4

Bite into a sensibly portioned Coles Mini Christmas Pudding … (258kJ/62cal per pudding)

instead of a wedge of Christmas pudding smothered with heavy brandy custard

S

(1474kJ/353cal per thick slice with ¼ cup custard)

SAVE… 1216kJ (291cal)

5

Nibble on Gingerbre Gluten Fre Miniatures

(500kJ/120cal per two c

instead of two pie of buttery shortbrea (814kJ/195cal)

6

SAVE… 314kJ (7

Top a Coles Petite Pavlova with a dollop of reduced-fat yoghurt and lots of lovely fresh fruit…

(366kJ/88cal)

rition NutTIP Try to keep festive treats under 600kJ (140cal), which is the right size for a snack

instead of a thick slice of pavlova with whipped cream (1650kJ/395cal per thick slice)

SAVE… 1284kJ (307cal)

DECEMBER 2016 HEALTHY FOOD GUIDE

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hfg SHOPPING

CH The BEST improv

ut together a breeze!

Cobram Estate Première Extra Virgin Olive Oil, $9.50 The perfect gift to bring along to casual parties — award-winning extra virgin olive oil proudly produced in Australia. Available from Coles and Woolworths

For weekend brekkie lovers

CRACK ON Alessi Dressed Egg Cup with Spoon, $54

Start your day in cracking good health by serving your eggs in these witty egg cups. Available from David Jones

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healthyfoodguide.com.au

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

Healthy eating this gift guide

IFTS to health


SALAD IN A SPIN

Great for summer salads

Zyliss Swift Dry Salad Spinner, from $84.95 Ensure your salads are always crunchy and fresh with this nifty salad spinner. Available from Myer and leading kitchenware retailers

PL8 Professional Spiralizer ssive, $89.95 zucchini noodles (‘zoodles’), potato ribbons or beetroot s, all with the one easy-to-use r. You’ll inspire the whole ly to eat more vegies. able from Everten Online leading kitchenware retailers

BLITZ AND BLAST OFF Kambrook BlitzPro Power Blender, $99.95

Gift card for meal delivery Healthy eating can take a back seat when you’re busy, so give a gift card for a service which delivers easy recipes with all the fresh ingredients needed, such as Hello Fresh, My Food Bag and Marley Spoon. Available from their websites

Blitz up a healthy and delicious cocktail of fruit and vegies to start your day. This blender comes with two storage bottles to keep your juice fresh, plus two sports bottles so you can easily take your liquid vitamin pill to work or on-the-go. For stockists, visit kambrook.com.au DECEMBER 2016 HEALTHY FOOD GUIDE

31


hfg SHOPPING

SWEET TREAT Alice Scott biscuit tin, $17.50 Store your favourite treats in an elegant tin. And did you know that when you store snacks inside a non-transparent container, you’re less likely to graze on them? For stockists, contact tinco.com.au

Microplane Flexi Zesti, $29.95 Add zingy citrus to salads and baking with this cleverly shaped zester. It nestles perfectly in your palm, so you can zest comfortably. Comes in lime, lemon and orange. Available from Everten Online and leading kitchenware retailers

FLYING COLOURS Joseph Joseph Nesting Set 9 Plus, $99.95

A gift that measures up well

Size portions right every time and bring some colour into your kitchen with this 9-piece set of bowls, cups and spoons. And to save on precious storage space, the entire set nests conveniently inside each other. Available from David Jones

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Subscription to HFG, for $59 Keep in touch with all the latest nutrition news and enjoy delicious and easy recipes delivered to your mailbox every month when you subscribe to Healthy Food Guide for 12 months! Subscribe at mymagazines.com.au HELPING YOU MAKE EVERY MEAL HEALTHIER ANS REC T DIETITI P ZINE THA F THE MAGA

AU

PRACTICAL IDEAS FROM THE EXPERTS

AUSTRALIAN

IAN PRACTICA FROM THE L IDEAS EXPERTS

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DIY YOGHURT EasiYo Yoghurt Maker, from $17.99 Make yoghurt from scratch at home. In just three easy steps, you’ll have healthy homemade yoghurt that has no artificial flavours or colours. Comes in two sizes — a 500g mini maker or a large 1kg maker. Available from Big W, and major and independent supermarkets

plan!

Doub the satisfactile on every meof al We show

The science of ‘hangry’

PARTY TIME

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Why being hungry makes us moody

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Healthier when it’s homemade

HYDRATE IN STYLE IKEA 365+ carafe with stopper, $4.99 Serve chilled water in these stylish carafes. Designed to fit perfectly in your fridge door, these 1L glass carafes will help you and your family stay hydrated all year. For a refreshing twist, add berries, mint leaves and ice. Available at IKEA

Alessi Voile Spaghetti Measurer, $44 Do you always seem to cook enough pasta to feed a small village? This stylish gadget measures just the right amount of spaghetti for one, two or five serves. Available from David Jones DECEMBER 2016 HEALTHY FOOD GUIDE

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WRAP YOUR HEAD AROUND THESE BFree Quinoa & Chia Seed wraps are made rom ancient grains like quinoa, chia, teff and nseeds, which makes a delicious seeded-textured wrap. Packed with nutrients, these wraps are a good source of fibre: just wrap and roll like a normal wrap! BFree Quinoa & Chia Seed wraps are a NEW addition to the BFree range which also includes Multigrain wraps and Sweet Potato wraps; these are all available in Woolworths nationwide. BFree wraps are free from major allergens like gluten, dairy, nuts and soy; contain no added sugar; and are suitable for vegans.

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Le Granola Bar French Vanilla is a blend of roasted nuts and seeds folded together with coconut nectar, fruit and spices. It’s then delicately cold-pressed to retain all of its enchanting flavour. Available in the health food aisle of Woolworths and Coles.

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. Perfect for making smoothies, spreading on your favourite snack or just eating straight from the jar with a spoon!

E NEWS


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why you get ‘hangry’ • healthy party tips

• a

gluten-free Christmas

THE SECRET TO SUCCESS

Text: Brooke Longfield. Source: Research conducted by Pure Profile between 30 September and 4 October, 2016; JAMA, 2016. Photo: Andy Lewis.

Want to know the secret to a successful Christmas party? It’s the food, of course, say two-thirds of Aussies, who rate it more important than alcohol and music. In fact, a quarter of us admit to leaving a party due to a lack of tasty food.

With Australia now known as the food allergy capital of the world, the task of providing delicious and healthy food that everyone can eat is often tricky. Where’s the joy in cutting out festive favourites like Christmas pudding and stuffed turkey?

So, we’ve put together a simple guide to preparing a gluten-free Christmas menu, so everybody can eat together (see p48). We’ve also asked three dietitians how they sail through the party season in good health. Just read on!

You can find this delicious Merry berry pavlova recipe at healthyfoodguide.com.au

DECEMBER 2016 HEALTHY FOOD GUIDE

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hfg FEATURES

Health check

The science of

HANGRY

Being grumpy when you’re hungry isn’t a character flaw — it’s a scientific phenomenon, explains weight-loss scientist Amanda Salis.

H

ave you ever snapped angrily at someone when you were hungry? Or has someone snapped angrily at you when they were hungry? If so, you’ve experienced ‘hangry’ (an amalgam of hungry and angry) — the phenomenon whereb some people get grumpy and short-tempered when they’re overdue for a feed. But where does hanger come from? And why is it that only some people seem to get hangry? The answer lies in some of the processes that happen inside your body when it needs food.

The physiology of hanger The carbohydrates, proteins and fats in everything you eat are digested into simple sugars (such as glucose), amino acids and free fatty acids. These nutrients pass into your bloodstream from where they are distributed to your organs and tissues and used for energy. As time passes after your last meal, the amount of these nutrients circulating in your bloodstream starts to drop. If your blood-glucose levels fall far enough, your brain will perceive it as a life-threatening situation. You see, unlike most other organs and tissues in your body which can use a variety of nutrients to keep functioning, your brain is critically dependent on glucose to do its job. You’ve probably already noticed this dependence your brain has on glucose; simple things can become difficult when you’re hungry and your blood-glucose levels drop. You may find it hard to concentrate, for instance, or you may make silly mistakes. Or you might have noticed that your words become muddled or slurred. Another thing that can become more difficult when you’re hungry is behaving within socially acceptable norms, such as not snapping at people. So while you may be able to conjure up enough brain power to avoid being grumpy with important colleagues, you may let your guard down and inadvertently snap at the people you are most relaxed with or care most about, such as partners and friends. Sound familiar?

You may snap at the people you are most relaxed with or care most about

Amanda Salis is associate professor at The Boden Institute of Obesity, Nutrition, Exercise & Eating Disorders, The University of Sydney.

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Photos: iStock.

Your brain perceives falling blood-glucose levels as a life-threatening situation

DECEMBER 2016 HEALTHY FOOD GUIDE

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hfg FEATURES

Stress hormones are released when blood glucose levels drop

Another bodily response Besides a drop in blood-glucose concentrations, another reason people can become hangry is the glucose counter-regulatory response. Let me explain. When blood-glucose levels drop to a certain threshold, your brain sends instructions to several organs in your body to synthesise and release hormones that increase the amount of glucose in your bloodstream. The four main glucose counter-regulatory hormones are: growth hormone from the pituitary gland situated deep in the brain; glucagon from the pancreas; and adrenaline, which is sometimes called epinephrine, and cortisol, which are both from the adrenal glands. These latter two glucose counter-regulatory hormones are stress hormones that are released into your bloodstream in all sorts of stressful situations, not just when you experience the physical stress of low blood-glucose levels. In fact, adrenaline is one of the major hormones released into your bloodstream with the ‘fight or flight’ response to a sudden scare, such as when you see, hear or even think something that threatens your safety. Just as you might easily shout out in anger at someone during the ‘fight or flight’ response, the flood of adrenaline you get during the glucose counter-regulatory response can promote a similar response.

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Nature & nurture Another reason hunger is linked to anger is that both are controlled by common genes. The product of one such gene is neuropeptide Y, a natural brain chemical released into the brain when you are hungry. It stimulates voracious feeding behaviours by acting on a variety of receptors in the brain, including one called the Y1 receptor.

Hanger is a survival mechanism – what if starving animals stood back and let others eat before them?

I’m hungry! Move over so I can eat first!


Besides acting in the brain to control hunger, neuropeptide Y and the Y1 receptor also regulate anger or aggression. In keeping with this, people with high levels of neuropeptide Y in their cerebrospinal fluid also tend to show high levels of impulse aggression. As you can see, there are several pathways that can make you prone to anger when you’re hungry. Hanger is undoubtedly a survival mechanism that has served humans and other animals well. Think about it like this: if hungry organisms stood back and graciously let others eat before them, their species could die out. While many physical factors contribute to hanger, psychosocial factors also have a role. Culture influences whether you express verbal aggression directly or indirectly, for instance. And as we are all different across all of these factors, it’s little wonder there are differences in how angry people seem to get when they’re hungry.

Dealing with hanger The easiest way to handle hanger is to eat something before you get too hungry. While you may hanker for quick-fix foods, such as chocolate and potato chips, when you’re in the throes of hanger, junk foods generally induce large rises in blood-glucose levels that come crashing down fast. Ultimately, they may leave you feeling hangrier. So think nutrient-rich, natural foods that help satisfy hunger for as long as possible, without excess kilojoules. Eating as soon as you are hungry may not always be possible. This may be the case during long shifts at work, for instance, or through religious fasts such as Ramadan, or during weight-loss diets that involve severe energy restriction (such as intermittent fasting diets). All of these should only be done if your doctor has given you the all-clear. In these cases, it can help to remember that, with time, your glucose counter-regulatory response will kick in and your blood-glucose levels will stabilise. Also, when you go without food, your body starts breaking down its own fat stores for energy, some of which are converted by your body into ketones, a product of fat metabolism. Ketones are thought to help keep your hunger under control because your brain can use ketones in place of glucose for fuel. A final — and very civilised — way of handling hanger is to suggest that difficult situations be dealt with after food, not before!

In some people, genes can stimulate a high level of aggression when they are hungry

Feeding hanger with junk food may leave you hangrier

Sydneysiders can join a clinical trial on reducing hunger during weight loss. Email tempo.diet@sydney.edu.au

! Ea t this instead

This article was originally published on

DECEMBER 2016 HEALTHY FOOD GUIDE

39


hfg FEATURES

W? U KNO DID YO verage, On a s gain Aussie g over k 0.8–1.5 istmas r h C e th period

How do nutritionists

celebrate? Do they follow special rules for festive parties? Three dietitians unwrap their strategies for staying on track.

Dietitian MATT O’NEILL runs Metabolic Jumpstart, providing weight loss and health coaching to both men and women.

A

rule of mine, which I share with other people, is to delay getting into the party season for as long as possible I only switch into Christmas mode the week before it, not at the beginning of December. Then, it’s not a month-long feeding frenzy. That sometimes means picking and choosing between parties.

well in the lead ❛up Eat and take a ‘day pass’ on Christmas Day ❜

I always head off to a party with a drinking plan. That doesn’t mean planning to drink. But be aware of what your target limit of drinks is before you go, and then have some

40

healthyfoodguide.com.au

strategies up your sleeve to avoid being hijacked by your mates: sip slowly, always have a drink in your hand — even if it’s empty, and be prepared to say ‘I’m OK for the moment’. My mate Kingo brings his own light beer to drink. Our other mate Jeffo sips on the same beer for hours. And drive — that’s an easy way to limit yourself.

Matt O’Neill

If you’re hosting a barbecue, serve up fresh seafood instead of prehistoric-sized steaks. It’s harder to overeat prawns. And don’t load up on bread.


LYNDI COHEN, aka The Nude Nutritionist, conquered her own eating issues and managed to shed 20 kilos. She shares her outlook on making the most of parties.

There’s no better way to get a guy to eat vegies than serving a salad at a barbecue. And instead of lavish desserts, have fruit like watermelon, or prepare fruit skewers.

M

I advise people to fit in as much good eating and fitness before Christmas and then take a ‘day pass’ on Christmas Day. If you’ve

y first rule is I never deprive myself of anything. Going to a party and saying no to my favourite foods just doesn’t work for me. When I was overweight, I thought I couldn’t have these foods because people would then judge me. Now I give myself permission to eat them and enjoy them. I’ve got a real sweet tooth and chocolate is my favourite thing. But, before I eat any, I will always ask myself, ‘Do I really feel like it?’ If the answer is yes, I allow myself to eat it as long as I’m enjoying it. Sometimes I might get bored after a few bites. Or if I find I’m eating a lot, I might walk to a different room to take myself away from it.

worked hard to build healthy habits all year, you can relax and enjoy Christmas Day. Because I’m active for 364 days a year, I can spend Christmas Day enjoying all the traditions and not putting any limits on what I eat.

For us, it’s a normal breakfast of muesli and fruit.

best time to have ❛The treat foods is when

Then at lunchtime, we’ll have baked ham with a honey mustard glaze, roast carrots and parsnips, baked cauliflower cheese and Yorkshire puddings with gravy. Then there’s Christmas pudding with what my dad calls ‘gluggy’ custard. We spend the rest of the day grazing and picking at the leftovers. But, I don’t then spend the next few weeks finishing off the calorie supply stored in the fridge. My mantra is: better to go in the waste than around the waist.

Text: Andrea Duvall. Photos: iStock.

you’re surrounded by the people you love

It’s not Christmas Day that takes its toll. It’s the days and weeks around Christmas that can make all the difference.

Lyndi Cohen

So, one of my biggest tips is don’t opt out of having your favourite foods, opt in. If you feel you can’t allow yourself to eat something, or you feel deprived, you’re likely to go home and secretly eat. The best time to have treat foods is when you’re surrounded by people you love, not when rummaging through your your

It’s a time of y when it can be very easy to eat out a lot, so I tend to ask friends if they want to meet up for a walk, do a yoga class, or just have a coffee rather than doing a whole dinner. And, as well, I make sure I get in 10,000 steps a day at a minimum DECEMBER 2016 HEALTHY FOOD GUIDE

41


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SALLY MARCHINI has a double-whammy of festive challenges: she has both type 1 diabetes and coeliac disease. Her company, Marchini Nutrition, is a dietitian service for those with similar food issues.

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10-minute dinners

Eating before you go to a party is a good option. And you can talk more when you’re not trying to eat at the same time!

also made a light lemon and ricotta cheesecake. We don’t do Christmas pudding — I personally don’t enjoy it. You can eat a lot more of the healthier foods than the really

One of the gluten-free foods my family makes is pavlova. And last year, we

‘hangry’

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’ve had type 1 diabetes for 38 years, but I don’t have a sweet tooth, so eating at Christmas is no big drama. In my family, we have two coeliacs. And it is really quite easy to cater for.

Can an 8-week diet? reverse diabetes

dietitian roved!

have dietary needs, take a plate ❛Iftoyoushare, as you’ll know what’s in it ❜ Sally Marchini

Plus …

• 6 ‘healthy’ foods you should think twic

about • See the salt in eles • The best festivenibb trea ts

59 Prawn & wonton

salad

80 Spiced caulifl ower

65 Vegie satay burger

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Taking a plate to share is also a good idea, so you can

energy-dense ones! And if you’re gluten free, it’s easy to have a gluten-free Christmas and still enjoy it.

at least eat something if you have special dietary needs. ave If you h ease, Try not to is d coeliac va can indulge in the pavlo od festive treats selling be a go in shops during the choice lead up to Christmas. You’ll save kilojoules and it will make it more special on the day.

On Christmas Day, we choose some luxury foods, like quality nuts and good cheeses. For the main course, we have a buffet of ham on the bone turkey, prawns, cold baby potatoes with fresh herbs a olive oil. I also do a quinoa

Pavlova photo: Mark O’Meara.

2016

com au


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

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

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

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

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


hfg FEATURES

FESTIVE DRINKING

What’s a healthy amount really? Red wine may raise ‘good’ HDL cholesterol levels

Wine contains antioxidants that may benefit our heart. But how much is healthy and how much is too much? Dietitian Nicole Senior investigates.

Nicole Senior is an Accredited Practising Dietitian and author of Eat to Beat Cholesterol and Food Myths (New Holland).

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Photos: iStock.

T

aking alcohol ‘for medicinal purposes’ goes back a long way and now there is evidence that drinking alcohol in moderation may be beneficial — especially for heart health. Population studies show that people who drink a little alcohol regularly seem to have a lower risk of cardiovascular disease compared to those who don’t drink any alcohol at all. This protection particularly applies for those middle-aged or older, and those already at risk of developing coronary heart disease. The reason for this protective effect is not clear. It might be because alcohol raises good HDL cholesterol levels, or it may be that alcohol enhances the absorption of other protective dietary factors.


How is it that the French enjoy rich food, yet have low rates of heart disease? Researchers suspect drinking red wine may play a protective role

WHAT ABOUT WINE Wine has been of great interest to nu researchers for many years because o so-called ‘French paradox’. This term w to describe the unexpectedly low death coronary heart disease in France, desp that the French are traditionally known t that are high in saturated fat such as ch cream, butter and pastry. Researchers began to search for wha they were consuming that might be pro their hearts. The French drink a lot of wine wine was identified as being a good cand because of its high antioxidant content. It said, however, that this link is far from prov lifestyle is important. Studies of drinkers in have shown those who drink wine in mod are also less likely to be overweight and m to be active and eat a healthy diet. Visitors to Paris will notice that Parisians (driving in Paris is a health hazard in itself almost always take time to enjoy meals. Th snack much between meals, and they eat portions. Further, the rates of cardiovascul in France are not much different to those o Europe, indicating the protective factors a particularly French (perhaps it should be re-named the Mediterranean effect?). Heart Associations around the world don’t suggest you start drinking alcohol to protect your heart, but rather if you already drink, to do so in moderation. But wait! Because there are health risks involved in drinking alcohol — especially to excess — it’s important to see wine as an enjoyable option in moderation rather than an essential for heart disease protection. Drinking too much alcohol is associated with an increased risk of other health problems including breast cancer, suicide and accidents.

AT’S THE T TIPPLE? he jury is still out on pe of alcoholic drink cohol itself, no matter comes from, appears tective by increasing L cholesterol and the blood. does have an edge, cially red wine, it’s due to high levels of nts. The polyphenolic antioxidants in red wine have been shown to reduce the oxidation of bad LDL cholesterol, increase good HDL, reduce inflammation, improve the flexibility of blood vessels (endothelial function), and reduce the stickiness of blood and the risk of clots. Or it might be because wine is traditionally consumed with meals.

Wine is not essential to protect against heart disease but if you drink, do so in moderation

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hfg FEATURES

HOW MUCH IS OK? For heart protection, it seems it is not what you drink but how you drink it that makes all the difference. A little alcohol each day is protective, yet ‘binge’ drinking, or drinking large amounts less often (like on weekends), is actually harmful. For long-term health, Australian guidelines recommend no more than two standard drinks per day for both men and women. If weight is a problem, then less is best. Studies indicate 1–2 standard drinks a day is protective against heart disease. For people with diabetes, drinking NOW? small amounts of alcohol is also DID YOU K e is in When w protective against coronary heart uch of the o o disease, but drinking more than c ked, m porates a alcohol ev f the one standard drink a day may to s o m t u b actually increase the risk. ts id antiox an Interestingly, drinking alcohol in in a m re moderation helps insulin to work better (improves insulin sensitivity).

=

Liquid kilojoules add up fast: A pina colada has similar kilojoules to a doughnut

1 STANDARD DRINK

KILOJOULES

(10g alcohol)

(Calories)

100ml sparkling wine/ Champagne

271kJ (65cal)

30ml spirit

275kJ (66cal)

100ml white wine

276kJ (66cal)

30ml spirit + 200ml diet cola

278kJ (66cal)

100ml red wine

285kJ (68cal)

60ml port

360kJ (86cal)

285ml beer

440kJ (105cal)

30ml sweet liqueur

490kJ (117cal)

30ml spirit + 200ml cola

625kJ (149cal)

30ml sweet liqueur + 200ml skim milk

780kJ (186cal)

30ml sweet liqueur + 200ml full cream milk

1034kJ (247cal)

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THE DOWNSIDE Unfortunately, drinking alcohol can raise triglyceride levels and blood pressure. It is also high in kilojoules and can cause weight gain. Again, limiting how much you drink makes the difference.

ALCOHOL IS FATTENING Beware alcoholic drinks, which are loaded with kilojoules and are very easy to drink (see table on the left for kilojoule counts). Unlike food, the kilojoule content of alcoholic drinks is not legally required on the label, but adds up fast. Alcohol is also an appetite stimulant.

BINGEING IS BAD FOR THE HEART An international study of heart attack patients found that the chances of having a heart attack increased by 72 per cent in the hour after heavy drinking, and the association was stronger for spirits than for beer and wine. Those most at risk for heart attack were people who drank little or no alcohol during the week, but binged on weekends.


Wine essentials Ř An opened bottle of wine

HOW TO ENJOY IT IN MODERATION The trick with alcohol is to enjoy 1–2 drinks a day and no more. This can be challenging, especially if there is social pressure to drink more, or you really like the taste! Try the following ideas to slow down your drinking:

Ř Have your drinks in smaller, attractive glasses — a glass half full rather than half empty! Ř Drink slowly, taking small mouthfuls with good breaks between each mouthful to really savour the flavour of your tipple. Ř Pace your eating and drinking at meal times by putting your knife, fork and glass down between mouthfuls and making conversation. Ř Alternate your alcoholic drinks with non-alcoholic drinks. If weight is an issue, choose low-kilojoule options such as water (with a slic or a dash of lime juice), soda wate soft drinks or weak cordial. Ř Keep your wine glass close to you so that you can monitor how often it is refilled. Ř Be assertive in controlling how much you drink. A firm ‘no, thank you’ with a smile while placing your hand over your glass is usually effective. Ř Choose light beer. Ř Have half-nips of spirits with plenty of ice, water or mixers.

Alternate alcoholic drinks with non-alcoholic ones to slow your drinking

Control how much you drink by saying ‘no’ to refills

will last three days if sealed and stored in the fridge — there’s no need to finish the whole bottle! Pour red wine into glasses half an hour prior to serving to take the chill off. Ř A typical bottle of wine (12% alcohol) contains seven standard drinks. Ř Glasses of wine served in restaurants, bars and clubs (especially in those stylish large glasses) are often more than one standard drink.

Ř In summer, mix white wine with soda — a spritzer. Ř If you are given too much to drink, don’t feel you need to finish it all (same goes for food). Ř Pre-mixed drinks can vary in their alcohol content. Check the label for the number of standard drinks they contain. Ř Sweet pre-mixed drinks can have loads of sugar — avoid or limit the consumption of these. Ř Beware of creamy cocktails as they are very high in alcohol, saturated fat and kilojoules — not very heart-friendly at all. This is an edited extract taken from Eat to Beat Cholesterol by Nicole Senior & Veronica Cuskelly (New Holland Publishers), RRP $32.99, available from all good bookstores and online at newhollandpublishers.com

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hfg FE

GLUTEN-FREE

TWEAKS ristmas Day A few easy changes ensures everyone can eat the same meal

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Entertaining can be Gluten-free Christmas tricky if you have Special to cater for special diets. Dietitian Brook Longfield gives tips on making your menu gluten free, so everyone can stay happy and healthy throughout the festivities.

H

osting Christmas is stressful enou but then finding that one or more of you guests has specific diet requirements makes it e harder. While you migh think an easier option w be to prepare an entirely separate meal for your gluten-free guests, simp changing a few ingredie is all it takes to makeov your Christmas menu s that everyone can sit do and enjoy

Photos: iStock.

Raise a glass Most brands of beer are made using barley and wheat malt, so the do contain gluten. But there are gluten-free brands readily available these days. Most wine, champagne and spirits are gluten free as well, but always check the label first. (Learn more about making smarter alcohol choices on p44.

Make your own healthy party snacks at home

2

Makeover the nibbles

Make your party platters entirely gluten free by avoiding packaged dips and chips. Instead, bring out heart-healthy nuts, homemade dips and crisp crudités, along with gluten-free crackers and lots of fresh fruit. You’ll also cut back on the salt and fat. Find inspiration from our fabulous gluten-free party platter featured on p78.

Keeping the peace If you’re cooking for someone with coeliac disease, steer clear of gluten, which is found in wheat, rye, barley and oats. And avoid cross-contamination with foods that do contain gluten. Even 1/100th of a slice of bread has enough gluten to damage the gut of a person with coeliac disease. Dusting gluten-free cake with icing sugar traces of wheat can cause s. So, use separate chopping rds, knives and serving spoons. vigilant, so that your guests can their meal with peace of mind.

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5

Pass the gravy, please

Flour is often used to thicken gravy, so use gluten-free plain flour or cornflour in its place. And if you’re pressed for time, there are plenty of gluten-free, reduced-salt gravy powders available in the sauces and gravy section of the supermarket — just check the label.

6 ur Asking yo g n ri b guests to ish d e re a gluten-f ce will redu stress

Bring a plate

Consider asking your guests to bring a plate — for instance, a gluten-free side dish or dessert. By doing this, there will be plenty of gluten-free options to enjoy without the burden falling entirely on your busy shoulders.

4

GO NUDE

The safest option is to buy cuts of meat or seafood that are unseasoned. Gl marinades and sauces can all contain gluten. If you really do want to purchase a pre-prepared turkey, ham or lamb leg, then check the label, as manufacturers are required by law to label foods containing gluten

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Gluten-free flour, found in the health food aisle, can be used for pudding & fruit cake

GETTING STUFFED

It just wouldn’t be Christmas without the stuffing, so swap out regular breadcrumbs for gluten-free crumbs, which are readily available in the health food aisle of supermarkets. Or, get creative and use a gluten-free grain, such as quinoa, in your stuffing instead of breadcrumbs. Quinoa soaks up any flavours it’s paired with, and also adds fibre and protein to your dish!


Go with DIY salads Leave salad dressings, sauces and croutons on the side, since they can often contain gluten. Guests can then dress their individual serves of salad as they wish. Just make sure that any ingredients that do contain gluten are clearly labelled. Try using alternative flavour boosters such as fresh herbs, grated lemon zest, and toasted nuts and seeds to dress up your salads.

Stick with tradition

9 Try stuffing roast tu rkey or vegies with quino a

Save room for pudding Gluten gives cakes their lovely soft and springy texture, and without it, they can be dense. Fortunately, Christmas pudding and fruit cake naturally have a dense and heavy texture, so this is a time when you can be confident that using gluten-free flour will give a great result. Your guests will love the taste and texture of our delicious and moist gluten-free Christmas cake on p84. Try it!

While many festive Christmas foods contain gluten, the good news is that gluten-free versions of mince pies, puddings and gingerbread are now available. Often, finely ground nuts, such as almond meal, are used instead of flour. You might find you prefer hese gluten-free alternatives to the originals!

10

GIVE GIFTS OF GOODNESS

This year, instead of buying that gift box of shortbread (which most probably contains gluten), why not give something that you’ve made yourself? Making your own Christmas presents is a wonderful way to show you care, and it also ensures that your gift is free from gluten. Turn to p73 for some homemade gift ideas.

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Fuel Fabulous With tailored nutrition advice from an Accredited Practising Dietitian


RECIPES

showstopping vegies

gluten-free party platter

watermelon pizza

HAPPY HOLIDAYS It’s party season, so check out our fabulous ideas for healthy entertaining. And if the lead up to Christmas wears you out, we’ve got nutritious dinner-time toast recipes on p70. 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 p95 helps you determine how each recipe works as part of your daily nutrition and energy needs.

Chilli-lime chicken lettuce cups, p63

Our food writers work with qualified dietitians to develop these recipes for maximum health benefits. For more detail on our recipe badges, see p99.

HIGH PROTEIN

9dairy free 9diabetes friendly 9gluten free 9vegetarian

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Light summ

Celebrate the warm weather with these deliciously healthy

Spicy chicken salad with peanuts, cabbage & mint (See recipe on p56)

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dinners summer-time meals. They’re so easy, too!

t Nutri ion TIP Meals rich in protein, like these, help to keep you feeling full

Pork satays with pickled carrot salad (See recipe on p60)

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These nutritious and easy summer meals Spicy chicken salad with peanuts, cabbage & mint (p54)

3 Combine the minced chicken, lemongrass, shallots and oil in a medium bowl. Heat a wok over high heat. Add chicken mixture and stir-fry, breaking up the minced chicken, for Serves 4 Cost per serve $4.90 2–3 minutes, or until golden. Hand-on time 20 min Add to the vegetables, drizzle Cooking time 5 min with the dressing and gluten free dairy free gently toss to combine. 9 9 t Nutri ion Serve immediately. TIP ½ small red cabbage Cook’s tips Red cabbage is (about 800g), Ř You can use minced a good source of trimmed, shredded turkey, pork or beef antioxidants & vitamin C 200g cherry tomatoes, in place of chicken. halved Ř If you like things really ½ cup mint leaves spicy, replace the long, ½ cup coriander leaves red chillies in the dressing with ¹⁄³ cup (50g) unsalted roasted 1–2 bird’s eye chillies. peanuts, coarsely chopped Serving suggestion To make 400g minced chicken this a more substantial salad, (see Cook’s tips) serve with cooked brown rice. 1 stalk lemongrass, pale HIGH PROTEIN part only, finely chopped 2 red Asian shallots, PER SERVE finely chopped 1291kJ/309cal Sugars 6.7g 2 teaspoons peanut oil Protein 25.3g Fibre 5.2g Dressing 2 tablespoons lime juice 1 tablespoon fish sauce 3 teaspoons brown sugar 1–2 long red chillies, or to taste, seeded, finely chopped (see Cook’s tips) 1 To make the salad dressing, combine lime juice, fish sauce, sugar and chilli in a bowl, stirring to dissolve the sugar. Set aside. 2 Combine shredded cabbage, cherry tomatoes, mint, coriander and chopped peanuts in a large serving bowl. Set aside.

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1 red capsicum, seeded, diced 2 corn cobs, kernels removed 1 x 400g can red kidney beans, drained, rinsed (see Cook’s tips) 2 cups (370g) cooked brown rice (see Cook’s tips) 100g kale, centre veins removed, leaves chopped Lime wedges, to serve Reduced-fat plain yoghurt, to serve

1 Heat the olive oil in a large saucepan over medium heat. Add the onion and chorizo and cook, stirring, for 5 minutes, or until the chorizo is golden. Add the paprika and cook, stirring, for 1 minute, or until fragrant. 2 Add the capsicum and corn kernels and cook, stirring, for 2 minutes, or until almost tender. Add the beans and rice and cook for 2 minutes, or until heated through. Add the chopped kale and cook, Total Fat 17.5g Sodium 558mg stirring, until just wilted. Sat Fat 4.0g Calcium 70mg 3 Serve with a wedge of lime Carbs 9.9g Iron 2.4mg and a dollop of yoghurt. Cook’s tips Ř For a gluten-free version of this dish, use gluten-free chorizo. Serves 4 Cost per serve $5 Ř The canned kidney beans can Hands-on time 15 min be replaced with 1½ cups Cooking time 15 min home-cooked kidney beans Just a (½ cup dried beans) quarter of a 2 teaspoons Ř Use trimmed silverbeet chorizo sausage olive oil or English spinach leaves per person gives 1 red onion, in place of kale, if you like. flavour without finely chopped excess fat Ř Use ¾ cup raw brown rice 1 large chorizo to make 2 cups cooked rice. (about 150g), diced Ř For a vegetarian dish, replace 1 teaspoon sweet paprika chorizo with 150g mushrooms.

Chorizo, rice & bean bowl


will fit in perfectly with your busy schedule!

HIGH PROTEIN

PER SERVE 1924kJ/460cal Protein 20.7g Total Fat 11.4g Sat Fat 3.0g Carbs 61.4g

Sugars 6.0g Fibre 13.0g Sodium 355mg Calcium 90mg Iron 3.1mg

Chorizo, rice & bean bowl

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hfg RECIPES

Edamame, prawn & crisp wonton salad

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Serve fresh wholegrain bread with this light salad for a satisfying meal Edamame, prawn & crisp wonton salad

the pods (discard the pods) and set aside. Serves 4 Cost per serve $5.90 2 Heat the oil in a large frying Hands-on time 25 min pan over medium-high heat. Cooking time 5 min Cook the wonton wrappers in batches for 30 seconds each 9dairy free side, or until golden and crisp. 300g fresh or frozen edamame Transfer to a plate lined with (soy beans) paper towel. Set aside. 2 tablespoons peanut oil 3 To make the nam jim dressing, 8 wonton wrappers stir all the ingredients in a small 400g peeled large cooked bowl until sugar has dissolved. prawns, deveined, tails intact 4 Break the wonton wrappers 2 cups (60g) picked into large pieces. Combine watercress leaves the shelled edamame, rition NutTIP 1 firm ripe avocado, wonton pieces, prawns, thinly sliced watercress, avocado, A quarter of an avocado counts as mint and shallot in ¼ cup mint leaves 1 of your 5 daily 1 red Asian shallot, a large bowl. Divide serves of thinly sliced between serving plates. vegies Drizzle with the nam jim Nam jim dressing dressing and serve. 2 tablespoons lime juice Cook’s tips 3 teaspoons fish sauce Ř Dressing can be made a day 2 teaspoons brown sugar ahead and stored in an airtight 2 teaspoons finely container in the refrigerator. grated ginger Ř You can replace the watercress 2 long red chillies, seeded, with another peppery green such finely chopped as baby rocket. 1 garlic clove, crushed HIGH

PROTEIN

1 Cook the edamame in a saucepan of boiling water for 2 minutes, or until just tender. Drain, refresh under cold running water and drain again. Remove the beans from

PER SERVE 2102kJ/503cal Protein 36.7g Total Fat 28.9g Sat Fat 5.5g Carbs 23.5g

Sugars 4.5g Fibre 8.0g Sodium 859mg Calcium 165mg Iron 2.4mg

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hfg RECIPES

Pork satays with pickled carrot salad

remainder to make sauce). Add the pork and turn to coat. Cover and set aside in the refrigerator (p55) to marinate for at least 1 hour. Serves 4 Cost per 3 Meanwhile, to begin the serve $4.95 Hands-on time pickled carrot salad, combine 20 min, plus 1 hour marinating the rice vinegar, sugar Cooking time 10 min and a pinch of salt t Nutri ion in a small saucepan 9gluten free 9dairy free TIP and bring to a Most brands of tamari are gluten simmer over ¹⁄³ cup (50g) unsalted free, but always roasted peanuts medium heat. check the 2 tablespoons Remove from the label reduced-salt heat and set aside to gluten-free tamari cool. Transfer to a large 1 tablespoon lemon juice bowl. Use a vegetable peeler 1½ tablespoons mirin or mandoline to cut long, thin 1 tablespoon curry powder ribbons or strands from the 1 garlic clove, crushed carrot and cucumber, stopping 500g pork leg steaks, trimmed when you reach the seeds. Add and cut into long strips vegetables to the vinegar mixture 12 short wooden skewers, and toss to combine. Set aside soaked in cold water for to pickle for 10 minutes. 20 minutes (see Cook’s tip) 4 Thread the pork onto the Peanut oil, for brushing soaked skewers. Heat a chargrill ¹⁄³ cup (80ml) reduced-fat pan over high heat and brush coconut milk with oil. Grill the pork skewers, turning, for 4–5 minutes, or until Pickled carrot salad they are lightly charred and 2 tablespoons rice vinegar cooked to your liking. 2 teaspoons caster sugar 5 Meanwhile, combine the 2 carrots, peeled and trimmed remaining peanut mixture 2 Lebanese cucumbers, with the coconut milk in a trimmed small saucepan. Bring to a 1 red apple, cored and simmer over medium heat cut into thin matchsticks and simmer for 2 minutes, ¼ cup coriander leaves, or until slightly thickened. coarsely chopped 6 Drain the pickling liquid from the vegetables (discard liquid) 1 Process the peanuts in a food and toss the vegetables with the processor until finely chopped. apple and coriander. Serve the Add the tamari, lemon juice, satays with the peanut sauce mirin, curry powder and garlic, and the pickled carrot salad. and process until well combined. Cook’s tip Soaking wooden 2 Transfer half of the peanut skewers in water prevents them mixture to a shallow glass from burning. If you’re short of or ceramic dish (reserve the time, substitute metal skewers.

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HIGH

PROTEIN

PER SERVE 1221kJ/293cal Protein 32.3g Total Fat 9.9g Sat Fat 2.8g Carbs 15.5g

Sugars 12.3g Fibre 3.8g Sodium 508mg Calcium 70mg Iron 2.0mg

Pea, asparagus, ricotta & smoked salmon frittata Serves 4 Cost per serve $4.50 Hands-on time 15 min Cooking time 25 min

9gluten free 1 cup (140g) fresh or frozen baby green peas 8 asparagus spears, trimmed and thinly sliced 8 eggs ¾ cup (180g) fresh reduced-fat ricotta ¼ cup (60ml) reduced-fat milk 1 tablespoon snipped chives 1 teaspoon finely grated lemon zest 100g smoked salmon, diced Snow pea tendrils or baby English spinach leaves, to serve 1 Preheat the oven to 180°C. Lightly spray a 20cm x 30cm non-stick baking tin with oil and line the base with baking paper. 2 Cook the peas in a saucepan of boiling water for 2–3 minutes, or until just tender, adding the asparagus for the last minute of cooking time. Refresh under cold running water and drain. 3 Put the eggs, ½ cup of the ricotta, milk, chives and lemon zest in a medium bowl, season with freshly ground black pepper


Pea, asparagus, ricotta & smoked salmon frittata

and whisk to combine. Add the asparagus, peas and salmon and stir. Pour the mixture into the prepared tin. Dollop the remaining ricotta over the top. 4 Bake frittata for 20–25 minutes, or until golden and puffed. Remove from the oven and set aside to cool slightly before carefully removing from the tin. Serve either warm or at room temperature with snow pea tendrils or baby spinach leaves. Serving suggestion To make this a more substantial meal, serve the frittata with a slice of wholegrain sourdough or gluten-free bread.

HIGH PROTEIN

PER SERVE 1191kJ/285cal Protein 27.3g Total Fat 15.6g Sat Fat 5.5g Carbs 7.2g

Sugars 3.8g Fibre 3.7g Sodium 383mg Calcium 201mg Iron 3.1mg

The recipes and images are from Superlegumes by Chrissy Freer. Published by Murdoch Books, RRP $29.99, and available in bookstores and online.

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5pm PANIC

HIGH

PROTEIN

PER SERVE 1465kJ/351cal Protein 27.5g Total Fat 6.1g Sat Fat 1.8g Carbs 43.5g

62

Sugars 3.3g Fibre 3.8g Sodium 198mg Calcium 41mg Iron 1.5mg

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Chilli-lime chicken lettuce cups

Recipes: Megan Cameron-Lee. Photography: Mark O’Meara. Styling: Julz Beresford. Food prep: Kerrie Ray.

Just get in? You’ll have these meals ready in under 30 minutes!


you’ll need …

MONDAY Chilli-lime chicken lettuce cups Serves 4 Cost per serve $3.30 Time to make 15 min

limes

+

9gluten free 9dairy free Juice of 3 limes 1 long red chilli, seeded, finely chopped 400g skinless chicken breast, cut into thin strips 1 teaspoon gluten-free fish sauce 200g rice noodles 1 large cos lettuce, leaves separated 1 large carrot, coarsely grated 100g snow pea sprouts 1 Combine lime juice and chilli in a small bowl. Pour half over chicken strips in a non-metallic bowl, and set aside to marinate for 5 minutes. Add fish sauce and 2 tablespoons of water to the remaining mixture to make a dipping sauce. Set aside. 2 Spray a non-stick frying pan with olive oil and place over medium-high heat. Cook the chicken strips for 2–3 minutes each side, or until golden and cooked through. 3 Meanwhile, cook rice noodles according to packet instructions. 4 Top lettuce leaves with the rice noodles, carrot, snow pea sprouts and chicken. Serve the lettuce cups with dipping sauce.

long red chilli

+

rice noodles

+ cos lettuce

+

i

plus + gluten-free fish sauce + carrot + snow pea sprouts

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HIGH

PROTEIN

Garlic chicken with spinach & feta stuffed potatoes

PER SERVE 1465kJ/351cal Protein 36.5g Total Fat 12.2g Sat Fat 4.3g Carbs 20.4g

TUESDAY Garlic chicken with spinach & feta stuffed potatoes Serves 4 Cost per serve $3.40 Time to make 20 min

9gluten free 9diabetes friendly 4 medium (150g each) potatoes 2 x 250g skinless chicken breasts, halved horizontally 2 teaspoons minced garlic 1 teaspoon dried oregano 100g frozen spinach

75g reduced-fat feta, crumbled 4 cups mixed salad leaves, to serve 1 Prick potatoes with a sharp knife. Microwave on high for 10 minutes, or until cooked through. Set aside. 2 Meanwhile, coat chicken with garlic and oregano. Heat a barbecue hotplate or grill pan to medium-high and spray with oil. Cook chicken for 5 minutes each side, or until golden and cooked through. Slice thickly.

3 Microwave the spinach in a microwave-safe container on high for 3 minutes, or until steaming hot. Squeeze out the excess moisture. 4 Slice the top off each potato. Holding the potato with a tea towel or oven mitt, scoop out a third of the flesh into a bowl; mash roughly. Add the spinach along with the crumbled feta, and stir to combine. Spoon filling back into the potatoes. 5 Serve stuffed potatoes with chicken and mixed leaves.

you’ll need ‌

plus

+ potatoes

64

Sugars 1.2g Fibre 5.1g Sodium 318mg Calcium 131mg Iron 2.5mg

+ chicken breast

healthyfoodguide.com.au

+ minced garlic + dried oregano + mixed salad leaves

+ frozen spinach

feta


WEDNESDAY Vegetarian satay burgers Serves 4 Cost per serve $3.75 Time to make 10 min

9dairy free 9vegetarian 4 store-bought vegetarian burger patties 4 medium wholegrain rolls, halved 4 tablespoons store-bought satay sauce 2 tablespoons unsalted roasted peanuts, coarsely chopped 1 large carrot, grated 2 cups (50g) alfalfa sprouts 4 cups mixed salad leaves 1 Spray a large non-stick frying pan with olive oil and set over medium-high heat. Cook patties for 2 minutes each side, or until heated through and golden (or as per packet instructions). 2 Place salad leaves on the base of each roll. Top with 1 patty, satay sauce, peanuts, carrot and alfalfa. Add the top half of the rolls, and serve immediately.

Vegetarian satay burgers

PER SERVE 1560kJ/373cal Protein 18.1g Total Fat 15.3g Sat Fat 2.7g Carbs 36.6g

Sugars 7.2g Fibre 7.5g Sodium 756mg Calcium 107mg Iron 5.4mg

you’ll need ‌

us

+ vegetarian burger patties

wholegrain rolls

carrot

alfalfa sprouts

store-bought satay sauce oasted peanuts mixed salad leaves

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HIGH PROTEIN

PER SERVE 2105kJ/504cal Protein 41.6g Total Fat 20.1g Sat Fat 6.6g Carbs 30.8g

66

Sugars 9.5g Fibre 5.3g Sodium 725mg Calcium 175mg Iron 5.1mg

healthyfoodguide.com.au

Beef & bean enchiladas


you’ll need …

lean beef mince

+ baby spinach

+ THURSDAY Beef & bean enchiladas Serves 4 Cost per serve $5.75 Time to make 30 min 400g lean beef mince 1 x 420g can of Mexican-style beans, (see Note) 4 cups baby spinach 1 x 400g can no-added-salt chopped tomatoes 4 x 20cm wholegrain tortillas ¹⁄³ cup reduced-fat grated cheddar 1 avocado, peeled, sliced 4 cups mixed salad leaves, to serve 1 Place a large baking dish (approximately 20cm x 30cm) in the oven and preheat to 200°C.

2 Meanwhile, spray a non-stick frying pan with oil and place over medium-high heat. Cook mince, stirring, for 2 minutes, or until just browned. Add beans, spinach and half the canned tomatoes, and cook for a further 2 minutes, or until heated through. 3 Remove baking dish from oven and spray with olive oil. Fill and roll each tortilla with a large spoonful of beef and bean mixture, and place them side-by-side in the baking dish. Spoon over remaining tomatoes and sprinkle with grated cheese. 4 Bake for 10–15 minutes, or until heated through and the cheese is melted. Top with sliced avocado, season with cracked black pepper and serve with the mixed salad leaves. Note Find Mexican-flavoured beans in the baked bean aisle of supermarkets. You can use 4-bean mix, if you prefer.

Mexican-style beans

+ wholegrain tortillas

+ avocado

plus + canned tomatoes + grated cheddar + mixed salad leaves

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hfg RECIPES

Soba noodle salad

PER SERVE

FRIDAY Soba noodle salad Serves 4 Cost per serve $4.50 Time to make 25 min

9dairy free 1 bunch asparagus, finely sliced 180g cooked soba noodles 1 Lebanese cucumber, sliced 4–5 shallots, finely sliced 4 cups mixed salad leaves, shredded 2 teaspoons capers

100g smoked salmon, sliced ½ avocado, peeled, thinly sliced Dressing 3 tablespoons olive oil ½ teaspoon toasted sesame oil ½ teaspoon Pureharvest Organic Tamari Squeeze of lemon juice, optional 1 Blanch sliced asparagus in boiling water for 1 minute.

you’ll need …

68

Cool under cold running water; drain. Place noodles, cucumber, asparagus, shallots, salad leaves and capers in a large bowl. 2 Combine dressing ingredients in a small bowl and pour over the salad. Toss well to ensure salad is coated in the dressing. 3 Divide the smoked salmon and sliced avocado among 4 serving plates. Top with the salad, and serve.

plus

+ soba noodles

Sugars 3.4g Fibre 4.1g Sodium 785mg Calcium 46mg Iron 1.4mg

Lebanese cucumber

healthyfoodguide.com.au

smoked salmon

+ asparagus & capers + mixed salad leaves + shallots & avocado + olive oil Pureharvest Organic Tamari + sesame oil

Recipe & photo: Pureharvest.

1686kJ/403cal Protein 14.1g Total Fat 22.1g Sat Fat 3.8g Carbs 35.1g


Meal for one The vegies star in this quick Spanish dish!

Green Spanish omelette Serves 1 Cost per serve $4.10 Time to make 25 min

9gluten free 9vegetarian 9diabetes friendly 1 small potato, peeled, diced 1 teaspoon olive oil 2 shallots, finely chopped 1 small red or yellow capsicum, diced ½ teaspoon dried oregano 2 eggs ¹⁄³ cup frozen peas

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

To serve ½ cup baby spinach 1 tablespoon grated parmesan 1 Cook diced potato in microwave for 3 minutes on high. Heat the oil in a non-stick frying pan, and sauté potato, shallots, capsicum and oregano for 3–4 minutes, stirring occasionally. Arrange vegies evenly over base of pan. 2 Beat eggs in a small bowl; season with black pepper. Pour whisked eggs over vegetables, tilting pan from side to side so that the egg coats the edges. 3 Add peas, cover pan with lid and cook for 5 minutes over a low heat, or until omelette is set. 4 Turn the omelette onto a plate. Top with baby spinach leaves and grated parmesan; serve.

HIGH

PROTEIN

PER SERVE 1421kJ/340cal Protein 23.0g Total Fat 17.5g Sat Fat 5.3g Carbs 18.9g

Sugars 6.2g Fibre 7.9g Sodium 251mg Calcium 158mg Iron 4.1mg

Green Spanish omelette

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hfg RECIPES

Dinner-time toast Too tired to cook in the lead up to Christmas? These nourishing toast toppings are just what you need!

Mexi-beans & cheese Serves 1 Cost per serve $2.90 Time to make 10 min

9vegetarian Heat ½ x 420g can Mexican-style beans in microwave. Spread 2 slices wholegrain sourdough, toasted, with 2 tbs avocado, mashed. Top with beans, and sprinkle with 1 tbs reduced-fat grated cheddar. Grill on high for 2 minutes, or until cheese melts. HIGH

Spread over 2 slices wholegrain sourdough, toasted. Top toast with 2 tbs reduced-fat feta, crumbled, mint leaves, zucchini and sprinkle with chilli flakes. HIGH

2326kJ/557cal Protein 29.1g Total Fat 17.0g Sat Fat 5.2g Carbs 59.8g

Sugars 11.2g Fibre 17.3g Sodium 783mg Calcium 233mg Iron 5.5mg

Smashed peas with zucchini, feta & mint Serves 1 Cost per serve $2.60 Time to make 10 min

9vegetarian Cook ½ cup frozen peas. Drain well. Peel 1 small zucchini into ribbons, cook in a frypan until lightly charred. Roughly mash peas with juice of ½ lemon.

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HIGH PROTEIN

PER SERVE 1645kJ/394cal Protein 29.5g Total Fat 15.0g Sat Fat 4.8g Carbs 30.6g

PROTEIN

Sugars 3.0g Fibre 8.8g Sodium 570mg Calcium 207mg Iron 4.5mg

PER SERVE 1356kJ/324cal Protein 21.8g Total Fat 8.5g Sat Fat 4.1g Carbs 35.5g

Sugars 5.3g Fibre 8.8g Sodium 775mg Calcium 250mg Iron 3.0mg

PROTEIN

PER SERVE

spinach and mushrooms. Add chives and black pepper.

Baked egg & mushroom Serves 1 Cost per serve $4.60 Time to make 20 min

9diabetes friendly 9vegetarian Preheat oven to 200°C. Place 2 large portobello mushrooms, stems removed, on a lined baking tray, stem-side up. Take 2 eggs and crack one into each mushroom. Sprinkle each with 1 tbs grated parmesan, bake for 15–20 minutes, or until cooked. Microwave 1 cup baby spinach until just wilted. Toast 2 slices wholegrain sourdough, top with

Tuna & olive bruschetta Serves 1 Cost per serve $4.45 Time to make 5 min

9dairy free Combine 1 x 95g can tuna in olive oil, drained, 1 tomato, chopped, 4 black olives, pitted, sliced, ¼ red onion, thinly sliced and 2 tsp balsamic vinegar in a bowl. Toast 2 slices wholegrain sourdough. Top with bruschetta mixture and torn basil leaves. HIGH PROTEIN

PER SERVE 1638kJ/392cal Protein 26.9g Total Fat 13.3g Sat Fat 2.0g Carbs 37.2g

Sugars 11.7g Fibre 5.9g Sodium 774mg Calcium 95mg Iron 2.3mg


Mexi-beans & cheese

Baked egg & mushroom

Recipes: Megan Cameron-Lee. Photography: Mark O’Meara. Styling: Julz Beresford. Food prep: Kerrie Ray

Tuna & olive bruschetta

Smashed peas with zucchini, feta & mint

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W FAT SOURCE OF

OTEIN OD SOURCE F DIETARY

IBR E

FOR GREAT RECIPE IDEAS, VISIT:

facebook.com/missionfoodsau


hfg RECIPES

Giving

These easy-to-make treats taste delicious and are full of healthy ingredients, too. Share the joy!

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

and sharing

rition NutTIP Gifts mean so much more when they’re handmade & good for you!

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hfg RECIPES

Harissa paste (See recipe on p77)

o use a paste tile paste flavour! th yoghurt, ce & mint te meat o reduced-fat s & serve e sticks ough pasta dishes or baked beans

74

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PER SERVE (2 tablespoons) 239kJ/57cal Protein 0.9g Total Fat 4.7g Sat Fat 0.7g Carbs 1.9g

Sugars 1.3g Fibre 2.0g Sodium 3.1mg Calcium 15mg Iron 0.9mg


rition NutTIP A handful of this crunchy spiced nut mix is a satisfying snack

Spiced nibble mix (See recipe on p77)

PER SERVE (¼ cup) 604kJ/145cal Protein 2.9g Total Fat 10.7g Sat Fat 1.3g Carbs 8.8g

Sugars 4.0g Fibre 1.7g Sodium 10mg Calcium 12mg Iron 0.9mg

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hfg RECIPES

rition NutTIP Our dark chocolate bark is perfectly portioned for an after-dinner treat

Chocolate mint crunch

Chocolate fruit cake

76

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Chocolate bark Makes 8–10 pieces (each) Hands-on time 10 min, plus chilling Cooking time 5 min Chocolate mint crunch 200g 70% cocoa dark chocolate ½ teaspoon peppermint essence 1 tablespoon pepitas, toasted 1 tablespoon raw buckwheat, toasted 1½ tablespoons flaked almonds, toasted Chocolate fruit cake 200g 70% cocoa dark chocolate 1½ tablespoons flaked coconut, toasted 1½ tablespoons pecans, toasted, chopped 1 tablespoon dried cranberries, coarsely chopped 2 dried apricots, thinly sliced 2 teaspoons pistachios, toasted, coarsely chopped 1 Line a large baking tray with baking paper. Melt chocolate in a heatproof bowl set over a pan of just simmering water (don’t let

PER ¹∕8 PIECE (Choc mint crunch) 652kJ/156cal Protein 2.2g Total Fat 8.9g Sat Fat 0.8g Carbs 17.2g

Sugars 13.1g Fibre 0.7g Sodium 14mg Calcium 19mg Iron 1.4mg

PER ¹∕8 PIECE (Chocolate fruit cake) 693kJ/166cal Protein 1.8g Total Fat 10.1g Sat Fat 5.0g Carbs 17.4g

Sugars 14.6g Fibre 0.9g Sodium 14mg Calcium 16mg Iron 1.3mg

any water touch the chocolate), stirring well until completely smooth. If making chocolate mint crunch bark, stir in the essence. 2 Pour melted chocolate over prepared tray, spreading to form a 18cm x 25cm rectangle. Sprinkle with toppings and press down gently. Refrigerate until set. 3 Carefully remove baking paper. Using a hot knife, cut chocolate bark into 8–10 pieces. Store in the fridge in an airtight container lined with baking paper.

Harissa paste (p74) Makes about 1½ cups Hands-on time 20 min Cooking time 10 min

9gluten free 9vegetarian 9dairy free 9diabetes friendly 2 medium red capsicums, trimmed, quartered 1 tablespoon ground cumin 1 tablespoon ground coriander 75g (about 15) small red chillies, stems removed 8 garlic cloves, quartered 3 coriander stems, leaves, roots attached, coarsely chopped 2 tablespoons olive oil 1 Preheat grill to medium-high. Place capsicums, skin side up, on a baking tray and cook until skin blackens and blisters. Cover, set aside for 5 minutes. Peel off skins. 2 Meanwhile, dry-fry cumin and ground coriander in small frypan over medium heat until fragrant. Transfer to a food processor. 3 Add capsicum, chillies, garlic, coriander root, stem and leaves

and olive oil. Blend well. Spoon harissa into sterilised jars; seal. Label and date the jars. Store in the fridge for 2–3 weeks. Note Make sure you blend the chillies in a well-ventilated area.

Spiced nibble mix (p75)

Makes 4½ cups Hands-on time 10 min Cooking time 40 min

9dairy free 9vegetarian ½ cup frozen peas, thawed 1 tablespoon curry powder 2 tablespoons olive oil 1 cup cashews 1 cup pecans 60g 98% fat-free dried noodles, broken into small pieces 1 cup puffed corn ¹⁄³ cup sultanas 1 Preheat the oven to 180°C. Line a large baking tray with baking paper. 2 Place peas in a medium bowl. Add ½ teaspoon of the curry powder and 2 teaspoons of the oil, and mix well. Transfer to prepared tray and bake for 30 minutes, or until crunchy. 3 Meanwhile, combine the cashews, pecans, noodles and puffed corn in same medium bowl. Add remaining oil and curry powder and toss to coat. Add nut mixture to tray. Bake for a further 12 minutes, or until light golden and crisp. Set aside on tray to cool completely. 4 Add the sultanas. Store in an airtight container in the pantry.

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hfg RECIPES

A gluten-free party platter! Try these easy-to-prep ideas for a mouthwatering, gluten-free platter. MAKE IT WITH THESE! Party food platters can be high in fat and kilojoules, but not ours! We’ve added: Ř Creamy dips (see our healthy recipes below) Ř Roasted red capsicum Ř Marinated artichokes Ř Sun-dried tomatoes Ř Vegie crudités Ř Mixed olives Ř Assorted baby tomatoes Ř Gluten-free crackers Ř Marinated feta

Green pea guacamole Serves 10 Time to make 15 min

9gluten free 9dairy free 9vegetarian 1 cup cooked baby peas 2 shallots (white part only), sliced 1 tablespoon pickled jalapenos 2 tablespoons coriander leaves 2 tablespoons mint leaves 2 large ripe avocados, peeled Juice of 1 lime 1 tablespoon toasted pine nuts

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1 Place peas, shallots, jalapenos, coriander and mint in a food processor. Blitz for 30 seconds until combined, but still chunky. 2 Add avocado to processor and blitz until texture is to your liking. Add lime juice and black pepper. 3 To serve, place in a small bowl; garnish with toasted pine nuts.

PER 2 TABLESPOONS 268kJ/64cal Protein 1.3g Total Fat 5.9g Sat Fat 1.4g Carbs 0.9g

Sugars 0.4g Fibre 1.5g Sodium 10mg Calcium 7.4mg Iron 0.5mg

Roasted garlic hoummos with spiced chickpeas Serves 10 Time to make 1 hour

9gluten free 9dairy free 9vegetarian 1 small, whole bulb of garlic 2 x 400g cans no-added-salt chickpeas, rinsed, drained 2 tablespoons olive oil, plus extra Juice of 1 lemon 3 tablespoons tahini

Spiced chickpeas ¼ teaspoon cumin ¼ teaspoon paprika ¼ teaspoon salt ½ tablespoon olive oil 1 Preheat oven to 180°C. Line a baking tray with baking pape Roughly pull apart garlic bulb and wrap loosely in foil. 2 Dry chickpeas on paper towe rub to remove skins. Put a quar of the peas on tray with garlic coat with spices and oil. Bake f 45 minutes, or until crunchy. 3 Place remaining chickpeas in a food processer. Squeeze garlic out of their skins and add to processor with remaining oi lemon juice and tahini. 4 Blitz for 1 minute, or until smooth, adding water, if neede 5 To serve, drizzle with olive o and top with spiced chickpeas

PER 2 TABLESPOONS 293kJ/70cal Protein 2.6g Total Fat 4.2g Sat Fat 0.6g Carbs 4.6g

Sugars 0.3g Fibre 2.1g Sodium 108mg Calcium 25mg Iron 0.8mg


Gluten-free Christmas Special

Green pea guacamole

Roasted garlic hoummos with spiced chickpeas

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hfg RECIPES

Festive Gluten-free Christmas Special

sides

Whole spice-roasted cauliflower with pomegranate Serves 6 (as a side) Cost per serve $1.75 Hands-on time 15 min Cooking time 1 hour

9gluten free 9dairy free 9vegetarian 1 large whole cauliflower 2 tablespoons olive oil ½ teaspoon dried chilli flakes ½ teaspoon fennel seeds, lightly crushed ½ teaspoon black pepper 2 tablespoons lemon juice 1 cup reduced-salt, gluten-free chicken stock 2 teaspoons lemon rind strips (see Cook’s tips) 2 tablespoons pomegranate seeds (see Cook’s tips) 2 tablespoons chopped flat-leaf parsley 3 tablespoons tahini

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1 Preheat oven to 200°C. Trim off outer leaves from cauliflower. Trim the base so that it sits flat. Using a sharp knife, cut a cross into the base. Place cauliflower in a small baking dish. Drizzle with the olive oil. 2 Rub cauliflower with chilli, fennel and pepper, and drizzle with lemon juice. Pour stock into the dish. Cover loosely with foil. 3 Bake for 30 minutes. Remove the foil and bake for a further 30 minutes, or until tender when pierced with a skewer. Place on a serving dish. Spoon the tahini into a small bowl with some of its oil; stir. Drizzle the cauliflower with tahini and sprinkle with rind, pomegranate seeds and parsley. Cook’s tips Ř Use a zester for the lemon rind. Ř Use half a pomegranate for this recipe. Remove the seeds by bashing a halved fruit with the back of a wooden spoon.

HIGH

PROTEIN

PER SERVE (as a side) 729kJ/174cal Protein 5.7g Total Fat 12.7g Sat Fat 1.8g Carbs 6.1g

Sugars 5.8g Fibre 6.8g Sodium 224mg Calcium 78mg Iron 1.7mg

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

Transform your vegetables from a sideshow into a Christmas showstopper with these delicious recipes.


Whole spice-roasted cauliflower with pomegranate

rition NutTIP A wedge of this festive side gives you a quarter of your daily fibre!

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hfg RECIPES

Watermelon, tomato & fig salad Serves 6 (as a side) Cost per serve $3.10 Time to make 20 min

9gluten free 9vegetarian

HIGH

PROTEIN

PER SERVE (as a side) 964kJ/231cal Protein 9.4g Total Fat 15.3g Sat Fat 3.9g Carbs 12.0g

82

Sugars 12.0g Fibre 3.5g Sodium 287mg Calcium 135mg Iron 1.2mg

healthyfoodguide.com.au

3 cups cubed seedless watermelon 400g mixed baby tomatoes, halved 3 ripe figs, quartered ½ red onion, thinly sliced 2 tablespoons olive oil 2 tablespoons lemon juice 100g goat’s feta, crumbled (see Cook’s tip)

1½ tablespoons slivered almonds, toasted ¼ cup small basil leaves 1 Arrange watermelon cubes, baby tomatoes, figs and sliced onion on a serving platter. 2 In a small bowl, whisk the olive oil and lemon juice together, and season with cracked black pepper. Drizzle dressing over salad. Scatter with crumbled feta, toasted almonds and basil. Serve. Cook’s tip If you can’t find goat’s feta, replace it with a soft goat’s cheese or use reduced-fat feta instead.


Carrot & beetroot salad with orange harissa dressing

rition NutTIP Eating a rainbow of vegetables gives you the best mix 9gluten free 9vegetarian of vitamins & 9dairy free 9diabetes friendly antioxidants Serves 6 (as a side) Cost per serve $1.80 Time to make 20 min

1 bunch coloured baby carrots 4 small baby beetroots 2 medium radishes 2 tablespoons olive oil 1½ tablespoons lemon juice 1½ tablespoons orange juice 1½ teaspoons gluten-free harissa paste, or to taste ¼ teaspoon paprika 1 tablespoon orange rind strips (see Cook’s tips) ¼ cup small mint leaves ¼ cup small flat-leaf parsley leaves 1 Cut the carrots into thin ribbons using a mandoline or peeler. Cut beetroot and radish into thin rounds. 2 Whisk olive oil, juices, harissa and paprika in a bowl to make dressing. 3 Arrange the carrots, beetroot and radish on a serving platter. Drizzle with the dressing, then scatter with orange rind, mint and parsley. Serve. Cook’s tips Ř Use a zester for the orange rind. Ř Add some orange segments to this salad, if you like.

PER SERVE (as a side) 404kJ/97cal Protein 1.7g Total Fat 6.3g Sat Fat 1.0g Carbs 6.9g

Sugars 6.6g Fibre 3.2g Sodium 67mg Calcium 32mg Iron 1.1mg

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hfg RECIPES

The joy of

HFG

VER MAKEO

Christmas Everyone can enjoy a slice of our gluten-free Christmas cake, packed with festive flavours!

Gluten-free Christmas cake Serves 20 Cost per serve $1.45 Hands-on time 15 min Cooking time 1–1½ hours

50g whole blanched almonds, to decorate 4 tablespoons apricot jam, to glaze

9gluten free

1 Preheat oven to 140°C. Put the dried fruit, glacé cherries, 3 cups (525g) dried mixed fruit brandy, zests, table spread, ¹⁄³ cup (50g) glacé cherries, sugar and spices in a large halved saucepan. Warm through for 150ml brandy (or whisky, rum) a few minutes until sugar has Grated zest of 1 orange dissolved; set aside to cool. Grated zest of 1 lemon 2 Spray a 23cm round or 150g reduced-fat table spread 20cm square cake tin with oil, 1 cup (150g) loosely packed and double line with baking brown sugar paper. Add eggs to fruit 1 teaspoon cinnamon mixture, then fold in Why it’s 1 teaspoon ground flour, baking powder coriander and flaked almonds. 1 teaspoon 3 Spoon the mixture • 55% less sugar • 50% fewer kJs ground ginger into prepared tin, • 85% less 5 eggs then decorate with sat fat 2 cups (275g) the blanched almonds. gluten-free Bake for 1–1½ hours, or self-raising flour, sifted until a skewer inserted into the ½ tsp gluten-free centre comes out clean. Cool baking powder, sifted cake in tin before turning out. 30g flaked almonds, 4 Warm the jam, then brush toasted over cake for a glossy finish.

BETTER

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PER SERVE

Our version

Regular version

1043kJ/250cal Protein 3.2g Total Fat 6.1g Sat Fat 1.1g Carbs 41.6g Sugars 29.4g Fibre 2.1g Sodium 201mg Calcium 59mg Iron 1.2mg

1957kJ/468cal Protein 5.3g Total Fat 13.2g Sat Fat 7.3g Carbs 76.5g Sugars 65.2g Fibre 1.9g Sodium 131mg Calcium 77mg Iron 2.3mg


✓Enjoy the taste

of Christmas with half the sugar!

✓Our healthier version has 85% less saturated fat than the original

Recipe: Lizzie Kamenetzky. Photography: Dan Jones.

✓Gluten-free flour

Gluten-free Christmas Special

works perfectly in this moist fruit cake

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hfg RECIPES

Watermelon pizza

Show us your style on 86

healthyfoodguide.com.au

@hfgaustralia


COVER

recipe

Grab a slice

of fun!

Here’s a novel and fun way to serve fruit salad. Perfect as a party food or kids’ afternoon snack!

Watermelon pizza Serves 8 Cost per serve $1.20 Time to make 15 min

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

9gluten free Honey ricotta ½ cup reduced-fat ricotta ¼ cup light cream cheese, softened 1 tablespoon honey ½ teaspoon vanilla extract 1 large, round slice of watermelon, about 2.5cm thick 1 cup fresh mixed berries 1 tablespoon goji berries 1 tablespoon crushed nuts and seeds, (see Note)

1 Mix the honey ricotta ingredients together in a bowl until well combined. 2 Spread the ricotta mixture over the watermelon, leaving just a little of the pink flesh showing at the edges. Top with berries, nuts and seeds. 3 Slice pizza into 8 wedges and serve immediately. Note We used pistachios and buckinis as a garnish, but you can use any combination of nuts and seeds you prefer.

PER SERVE 638kJ/153cal Protein 4.1g Total Fat 4.2g Sat Fat 2.1g Carbs 23.9g

Sugars 23.1g Fibre 2.5g Sodium 64mg Calcium 68mg Iron 1.4mg

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hfg RECIPES

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

WIN

a Mission Foods & Trolls prize pack Calling all kids! Let us feature your healthy lunch box, and you’ll receive an HFG Lunch Box Hero certificate to stick on your fridge, along with a fantastic prize! If your photo appears here next month, you’ll WIN a prize pack valued at $75 from Mission Foods and DreamWorks Trolls. It includes ‘tubes’ to keep your filled wraps fresh, as well as Mission and Trolls products, and a double movie pass. For exciting lunch and snack ideas, visit facebook.com.au/missionfoodsau

on a fresh Jacob, 7, munches Laura. lunch packed by 88

healthyfoodguide.com.au

To enter Visit healthyfoodguide.com.au/win or mail pictures to Locked Bag 5555, St Leonards, NSW 1590 (Each of this month’s Lunch Box Heroes has won an EasiYo prize pack worth $51.99 — well done!)

* Photo depicts a sample of the products in prize pack. Colours may vary from what is shown.

Elisa cuts up fun healthy bites for shapes and Owen, 3½.

a quinoa salad s k c a p a c c e b e R nd Joshua, 11. a , 8 , y e il a B r fo


Recipe: Niki Bezzant. Photography: Melanie Jenkins. Styling & food prep: Sarah Swain.

Coconut custard with lime syrup

ti

Our egg custards

are an easy, high-protein dessert, ideal for growing bodies.

Coconut custard with lime syrup Serves 6 Cost per serve $1.05 Hands-on time 10 min Cooking time 30–35 min, plus 1 hour chilling

9gluten free 1 x 400ml can reduced-fat coconut milk 250ml reduced-fat milk ¹⁄³ cup caster sugar 1 teaspoon vanilla extract 3 eggs Lime syrup ¼ cup brown sugar ¼ cup water

mmies

Zest and juice of ½ lime, and extra zest, to serve Pulp of 1 passionfruit, to serve 1 Preheat the oven to 190°C. Place coconut milk, milk, sugar, vanilla and eggs in a large jug and whisk until combined. 2 Pour custard mixture into 6 x 1 cup-capacity ramekins or ovenproof dishes. Place ramekins in a roasting pan. Pour enough hot water into the pan to reach halfway up the sides of the ramekins. 3 Bake for 30–35 minutes, or until just set. Remove ramekins from water bath and set aside

for 5 minutes to cool. Chill in the fridge for at least an hour. 4 Make lime syrup: Combine all ingredients in a saucepan and simmer for 10 minutes, or until the syrup thickens. 5 To serve, pour warm syrup over the custards, and top each with a little of the passionfruit pulp and extra lime zest. HIGH

PROTEIN

PER SERVE 734kJ/178cal Protein 5.3g Total Fat 7.9g Sat Fat 5.5g Carbs 21.5g

Sugars 21.3g Fibre 0.5g Sodium 62mg Calcium 72mg Iron 0.6mg

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hfg RECIPES

Gluten-free Christmas Special

Compiled by HFG dietitian Brooke Longfield

Celebrate & feel great! Christmas is about sharing meals, so it can be a challenge if you have coeliac disease. But there’s no need to miss out! This 7-day menu is packed with tasty gluten-free festive foods, so you can celebrate in good health. Turn to p48 for our gluten-free entertaining guide, and don’t miss our special gluten-free Christmas cake. Merry Christmas!

Learn more about your individual nutrition needs on p95.

Your gluten-free MONDAY

TUESDAY

WEDNESDAY

Breakfast Ř Tomato & avo toast  VOLFHV *) VR\ŎOLQVHHG WRDVW ZLWK ~ DYRFDGR WRPDWR Ř  SHDFK (1900kJ/450cal total)

Breakfast Ř Weet-Bix & fruit  *) :HHW%L[ ZLWK PO PLON  EDQDQD ¼ FXS EHUULHV  WEV DOPRQGV (2000kJ/480cal total)

Breakfast Ř Breakfast smoothie PO PLON  EDQDQD  WEV FKLD VHHGV  WEV \RJKXUW ½ FXS EHUULHV  WVS KRQH\ Ř J WUDLO PL[ (2200kJ/530cal total)

Lunch Ř Chicken & salad wrap J FRRNHG FKLFNHQ ~ DYRFDGR VDODG  WEV KRXPPRV LQ D *) ZUDS Ř  EDQDQD (2800kJ/670cal total) Dinner Ř Pea, asparagus, ricotta & smoked salmon frittata (p60) Ř  GDWHV  DOPRQGV (1800kJ/430cal total) Snacks Ř J WXE UHGXFHGIDW IUXLW \RJKXUW Ř  FHOHU\ VWDONV ILOOHG ZLWK  WEV SHDQXW EXWWHU Ř 2 &RUQ 7KLQV ZLWK  VOLFHV UHGXFHGIDW FKHHVH WRPDWo (2200kJ/530cal total)

GF indicates the

gluten-free variety. 90

KHDOWK\IRRGJXLGHFRPDX

Daily total: 8700kJ (2080cal)

Lunch Ř /HIWRYHU Pea, asparagus, ricotta & smoked salmon frittata (p60) Ř  VOLFHV *) VR\ÅŽOLQVHHG WRDVW ZLWK  WEV KRXPPRV (2100kJ/500cal total) Dinner Ř Chilli-lime chicken lettuce cups (p63) Ř J WXE UHGXFHGIDW IUXLW \RJKXUW (2100kJ/500cal total) Snacks Ř 2 &RUQ 7KLQV ZLWK ¼ DYRFDGR WRPDWR J UHGXFHGIDW IHWD Ř  VPDOO VNLP ODWWH Ř J WUDLO PL[ (2300kJ/550cal total)

Daily total: 8500kJ (2030cal)

Lunch Ř /HIWRYHU Chilli-lime chicken lettuce cups (p63) Ř J WXE UHGXFHGIDW \RJKXUW ZLWK  WEV DOPRQGV (2500kJ/600cal total) Dinner Ř Pork satays with pickled carrot salad (p60) ZLWK ¼ FXS FRRNHG EURZQ ULFH Ř  VWUDZEHUULHV GLSSHG LQ J GDUN FKRFRODWH (2700kJ/650cal total) Snacks Ř 2 &RUQ 7KLQV ZLWK ¼ DYRFDGR WRPDWR Ř  VPDOO VNLP ODWWH Ř  FXS GLFHG ZDWHUPHORQ (1400kJ/330cal total)

Daily total: 8800kJ (2100cal)


Each day’s menu gives you …

meal plan

THURSDAY

Ř 8700kJ (about 2000cal) for weight maintenance Ř more than 30g of hunger-busting fibre Ř 2 serves of fruit and 5 serves of vegetables Ř 2−3 easy, portable snacks for at home or on-the-go

SATURDAY

SUNDAY

Breakfast Ř PB & banana toast VOLFHV*)VR\ŎOLQVHHG WRDVWZLWKWEVSHDQXW EXWWHUVOLFHGEDQDQD Lunch WVSKRQH\ Ř Tuna & quinoa salad ŘVPDOOVNLPODWWH [JFDQWXQDJIHWD (2500kJ/600cal total) FXSTXLQRD¼DYRFDGR WEVWRDVWHGSLQHQXWV Lunch WRPDWRFXFXPEHU  ŘSmoked salmon & FXSVVDODGOHDYHVZLWK avo crackers &RUQ 7KLQV WEVEDOVDPLFYLQHJDU ZLWKJVPRNHGVDOPRQ (2600kJ/630cal total) ¼DYRFDGRUHGRQLRQ WRPDWR EDE\VSLQDFK Dinner (2200kJ/530cal total) ŘSmashed peas

FRIDAY

Breakfast Ř Banana pancakes  [ FP EXFNZKHDW SDQFDNHV ZLWK  EDQDQD  WEV UHGXFHGIDW \RJKXUW  WVS KRQH\ Ř  VPDOO VNLP ODWWH (1500kJ/360cal total)

Breakfast Ř Cafe-style eggs  SRDFKHG HJJV ZLWK  VOLFHV *) VR\ŎOLQVHHG WRDVW J IHWD WRPDWR JULOOHG PXVKURRPV EDE\ VSLQDFK Ř  VPDOO VNLP ODWWH (2400kJ/570cal total)

with zucchini, feta & mint toast (p70) 8VH*)EUHDG

ŘVTXDUHVGDUNFKRFRODWH (1900kJ/450cal total)

Dinner ŘGarlic chicken with spinach & feta stuffed potatoes (p64) ŘVFRRSVUHGXFHGIDW *)IUR]HQ\RJKXUW (1800kJ/430cal total)

Dinner Ř J JULOOHG VDOPRQ ILOOHW ZLWK Spice-roasted cauliflower (p80) Ř Gluten-free Christmas cake (p84) (3700kJ/880cal total)

Snacks ŘJWXEUHGXFHGIDW \RJKXUWZLWKFXSPDQJR ŘDSSOHZLWKVOLFH UHGXFHGIDWFKHHVH ŘJWUDLOPL[ (2300kJ/550cal total)

Snacks Ř  FXS FDUURW VWLFNV ZLWK  WEV KRXPPRV Ř J VRIW FKHHVH ZLWK  *) ULFH FUDFNHUV (1300kJ/380cal total)

Breakfast Ř Weet-Bix & fruit 6HH0RQGD\

(2000kJ/480cal total)

Snacks ŘJWXEUHGXFHGIDW IUXLW\RJKXUW ŘFHOHU\VWDONVILOOHG ZLWKWEVSHDQXWEXWWHU Ř2&RUQ7KLQVZLWK VOLFHVUHGXFHGIDW FKHHVH WRPDWR (2200kJ/530cal total)

Daily total: 8700kJ (2080cal)

Daily total: 8800kJ (2100cal)

Lunch Ř Tuna & olive bruschetta (p70) 8VH *) EUHDG

Ř  FXS IUXLW VDODG ZLWK ¼ FXS UHGXFHGIDW \RJKXUW (2200kJ/530cal total)

Daily total: 8700kJ (2080cal)

Lunch Ř J SUDZQV ZLWK Watermelon, tomato & fig salad (p82), SOXV  VOLFHV *) VR\ŎOLQVHHG EUHDG ZLWK ¼ DYRFDGR (2400kJ/570cal total) Dinner Ř Spicy chicken salad with peanuts, cabbage & mint (p56) Ř  FXS IUXLW VDODG (1700kJ/410cal total) Snacks Ř J WUDLO PL[ Ř  FHOHU\ VWDONV ILOOHG ZLWK  WEV SHDQXW EXWWHU Ř 2 &RUQ 7KLQV ZLWK  VOLFHV UHGXFHGIDW FKHHVH (2200kJ/530cal total)

Daily total: 8700kJ (2080cal)

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

91


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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

hfg RECIPES

5pm PANIC Just get in? You’ll have

these meals ready in under

you’ll need …

MONDAY

30 minutes!

Chilli lime chicken lettuce cups Serves 4 Cost per serve Time to make 15 min

+

9gluten free 9dairy free

Meara. Styling: Julz Beresford. O’Meara. Photography: Mark O

y Ray. K Food prep: Kerrie

Juice of 3 limes 1 long red chilli, seeded, finely chopped breast, 400g skinless chicken cut into thin strips 1 teaspoon gluten-free fish sauce 200g rice noodles lettuce, cos 1 large leaves separated grated 1 large carrot, coarsely 100g snow pea sprouts

PROTEIN

PER SERVE 1465kJ/351cal Protein 27 5g Total Fat 6 1g Sat Fat 1 8g Carbs 43 5g

Sugars 3 3g Fibre 3 8g Sod um 198mg Calcium 41mg Iron 1 5mg

Chilli-lime chicken lettuce cups

es: Megan Cameron-Lee. Recipes:

HIGH

+

1465kJ/351cal Protein 27.5g Total Fat 6.1g Sat Fat 1.8g Carbs 43.5g

Sugars 3.3g Fibre 3.8g Sodium 198mg Calcium 41mg Iron 1.5mg

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

Calories (cal)

2100cal

Protein (g) 15–25% of energy

78–130g

Total Fat (g) 20–35% of energy

47–82g

rice noodles

+

and chilli 1 Combine lime juice half over in a small bowl. Pour ic chicken strips in a non-metall

marinate bowl, and set aside to sauce for 5 minutes. Add fish water to and 2 tablespoons of to make the remaining mixture aside. a dipping sauce. Set pan 2 Spray a non-stick frying over with olive oil and place the medium-high heat. Cook minutes chicken strips for 2–3 and each side, or until golden cooked through. noodles 3 Meanwhile, cook rice . according to packet instructions the 4 Top lettuce leaves with pea rice noodles, carrot, snow Serve the sprouts and chicken. sauce. lettuce cups with dipping

cos lettuce

+

Saturated Fat (g) Less than 10% of energy

plus

+ gluten free fish sauce + carrot + snow pea sprouts

FOOD GUIDE DECEMBER 2016 HEALTHY

63

l hyfoodguide com au

PER SERVE

8700kJ

long red chilli

27/10/2016 6:54:52 PM

6

Kilojoules (kJ)

limes

$3.30

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 daa.asn.au to find an Accredited Practising Dietitian.

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

<24g 230–310g

50g

Fibre (g)

25–30g

Sodium (mg)

2300mg

Calcium (mg)

1000mg

Iron (mg)

8mg

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.

DECEMBER 2016 HEALTHY FOOD GUIDE

95


References hfg FEATURES

the salt in party food

Health check

HANGRY

HAIL TO THE ‘GOLDEN’ LATTE!

Text Brooke Longf e d Sou ces Br t sh Journa of Nu r t on 2016 Ant cancer Res 2003 Pho o S ock

Move over green smoo hies — the turmeric la te is the new morning pick-me-up So how has this Indian spice found its way in o your morning coffee? Eme ging evidence suggests that a daily dose of between a sixth of a easpoon and two tablespoons of turmeric can have anti-inflammato y benefi s and help e ieve conditions ike osteoar hritis And there’s even promising research on turmeric’s anti cancer proper ies This brightly coloured hot drink is caffeine free but if you’re af er a bit mo e bite in your morning b ew try adding a shot of espresso — then it’s known as a ‘dirty golden’ Bo toms up!

Being grumpy when you’re hungry isn’t a character flaw it’s a scientific phenomenon expla ns we ght loss scientist Amanda Sal s

H

ave you ever snapped ang ily at someone when you were hung y? Or has someone snapped angrily at you when they were hungry? If so you’ve experienced hangry’ (an amalgam of hungry and ang y) — he phenomenon whereb some people get grumpy and short- empered when hey’ e overdue for a feed But where does hanger come from? And why is it that only some people seem o get hangry? The answer ies in some of the processes that happen inside your body when it needs food

Amanda Sa is s ssoc a e p ofe sor at The Boden Ins tu e of Obes ty N tr ion E erc se & at ng D so ders The Un ve s ty of Sydn y

36 DECEMBER 2016 HEALTHY FOOD GUIDE

hfg SHOPPING

How much

SALT CHEC Your daily K im t for upper sodium is 2300 mg

30% of your dai y lmt

18% of your dai y lmt

is in that party nibble?

16 pretzels (30g)

2 slices salami (45g)

411mg of sodium

690mg of sodium

Ever wondered why it s so hard to stop at just one handful of potato chips? Diet tian Brooke Longfield has the answer

Salt raises blood pressure and makes you overeat

26

hea thy oodguide om au

13% of your dai y lmt

15 Cheezels (25g) 300mg of sodium

of your da ly imit

of your da ly imit

7%

of your dai y lmt

438mg of sodium

31%

21%

19%

2 large handfuls salt & vinegar chips (45g)

of your dai y lmt

Nutr t on va ues are f om produc s nu r on pane s ca or ek ng com u Nutr t on va ues from p oducts nutr t on pane s ca or ek ng com au or Foodworks nu rret on softwa e Photos S ock

even more salt so steer clear of cheese and barbecue versions Cold meats like salami ham and cabanossi are a l high in salt due o their p eserving p ocess Fro en and f ied nibbles such as pa ty pies spring ro ls and savoury past ies are another way ex ra salt (and k lojoules) sneaks into your diet at Chris mas-time The dipping sauces hat you of en u e with hese n bbles such as tomato sweet chi li or soy are also loaded in salt So this party season opt for low sodium choices such as plain cracke s with educed salt dips and salsa baked wholemeal pita chips instead of potato chips unsal ed roas ed nuts plain popcorn and f esh or dried f uit See how much sodium is in popular festive n bbles Do you need to shake the salt habit?

hea thyfoodguide com au

DECEMBER 2016 HEALTHY FOOD GUIDE

37

21

HAIL TO THE ‘GOLDEN’ LATTE! p21 Aggarwal et al. 2003. Anticancer potential of curcumin: preclinical and clinical studies. Anticancer Res. 23(1A): 363–98. Ford et al. 2016. Identification of (poly)phenol treatments that modulate the release of pro-inflammatory cytokines by human lymphocytes. British Journal of Nutrition. 115(10): 1699–1710.

estive n bbles such as chips cheeses cold meats and pa ty pies have one thing in common — they all come with a big shaking of salt The p oblem wi h too much salt is that it causes you to retain ext a fluid which amps up your blood p e su e It can also make you feel puffy and bloated not ideal at the time of year when you want to look your best Salt has another side e fect — it makes you overeat A ecent s udy found that when combined wi h fat salt can stop you f om feeling fu l leading you to eat mo e The amount of salt in d fferent brands of c ackers and chips can vary widely so always check the nutrition information panel and choose one that has less han 400mg sodium per 100g The flavou ed va ieties tend to have

The physiology of hanger The carbohydrates p oteins and fats in eve y hing you eat are digested into simple sugars (such as glucose) amino acids and f ee fatty acids These nutrients pass into your bloodst eam from where hey are distr buted to your organs and issues and used for energy As time passes after your last meal the amount of hese nutrien s circulating in your bloodst eam star s o d op If your blood-glucose levels fa l far enough your brain wi l perceive it as a l fe-threatening situation You see un ike most o her organs and issues in your body which can use a varie y of nutrien s to keep functioning your b ain is critica ly dependent on glucose o do its job You’ve p obably already no iced this dependence your brain has on glucose simple things can become d f icult when you’re hung y and your blood-glucose levels drop You may find it hard o concen rate for instance or you may make si ly mistakes Or you might have noticed hat your words become muddled or slurred Another hing that can become mo e d f icult when you’ e hungry is behaving within socially acceptable norms such as not snapping at people So while you may be able o conjure up enough brain power to avoid being grumpy wi h important co leagues you may let your guard down and inadver ently snap at he people you are most elaxed wi h or care most about uch as par ners and friends Sound fami iar?

You may snap at the people you are most relaxed with or care most about

latte A turmer c tastes s milar to a chai latte the but w thout sweetness

F

Your brain perceives falling blood-glucose levels as a life-threatening situation

The science of

HFG festive gift guide

Pho os S ock

11 Doritos Cheese Supreme corn chips (27g)

3 cocktail spring ro ls with dipping sauce

2 party pies with tomato sauce

167mg of sodium

490mg of sodium

710mg of sodium

22%

11%

of your dai y lmt

5%

of your dai y lmt

of your da ly imit

5 small pieces cabanossi (30g)

1 sma l handful sa ted peanuts (30g)

6 Arno t’s Jatz crackers with 40g hard cheese

250mg of sodium

120mg of sodium

500mg of sodium DECEMBER 2016 HEALTHY FOOD GUIDE

27

HOW MUCH SALT IS IN THAT PARTY NIBBLE? p26 Crowe, T. 2016. “You can’t stop at one” — how salt promotes passive over-eating. Thinking Nutrition, June 15, 2016. Dieuwerke et al. 2016. Salt promotes passive overconsumption of dietary fat in humans. J Nutr. jn226365.

HEALTH CHECK: THE SCIENCE OF ‘HANGRY’, p36 Bushman et al. 2014. Low glucose relates to greater aggression in married couples. Proc Natl Acad Sci USA. 111(17): 6254–7. Coccaro et al. 2012. Cerebrospinal fluid neuropeptide Y-like immunoreactivity correlates with impulsive aggression in human subjects. Biol Psychiatry. 72(12): 997–1003. de Almeida et al. 2015. Behavioural, hormonal and neurobiological mechanisms of aggressive behaviour in human and nonhuman primates. Physiol Behav. 143: 121–135. Fujihara et al. 1999. Justification of interpersonal aggression in Japanese, American, and Spanish students. Aggressive Behavior. 25: 185–95. Gibson et al. 2014. Do ketogenic diets really suppress appetite? A systematic review and meta-analysis. Obes Rev. 16(1): 64–76.

Karl et al. 2004. Y1 receptors regulate aggressive behavior by modulating serotonin pathways. Proc Natl Acad Sci USA. 101(34): 12742–7. Nguyen et al. 2012. Y1 and Y5 receptors are both required for the regulation of food intake and energy homeostasis in mice. PLOS ONE. 7(6): e40191. Rosenthal et al. 2001. The effect of acute hypoglycaemia on brain function and activation. Diabetes. 50(7): 1618–26. Sainsbury A & Zhang L. 2010. Role of the arcuate nucleus of the hypothalamus in regulation of body weight during energy deficit. Mol Cell Endocrinol. 316(2): 109–19. hfg FEATURES

1

GLUTEN-FREE

Entertain ng can be Gluten free Christmas tricky if you have Special to cater for spec al diets D etitian Broo Longfield gives tips on making your menu gluten free so everyone can stay happy and hea thy throughout the festiv ties

TWEAKS

for Christmas Day

H

osting Christma is s ressful eno but then finding that one or more of yo guests has spec fic die requi ements makes it harder Wh le you mig think an easier option w be o p epare an entire separate meal for you glu en-free gues s sim changing a few ingred is a l it takes to makeo your Ch istmas menu that everyone can it d and enjoy

A few easy changes ensures everyone can eat the same meal

Raise a glass

Pho os Stock

SHOPPING

healthy snacks that aren t

48

Most brands of beer are made using barley and wheat malt so the do con ain gluten But here are glu en-free brands read ly ava labl hese days Most wine champagne and spi it are glu en free as well but always check the label first Lea n more about making smarter alcohol choices on p44

hea thyfoodgu de com au

Make your own heal hy party snacks at home

2

Makeover the nibbles

Make your party platters enti ely gluten f ee by avoiding packaged dips and chips Ins ead b ing out hear -healthy nu s homemade dips and crisp crudités along wi h gluten free crackers and lots of f esh fruit You’ l also cut back on the salt and fat Find inspira ion f om our fabulous gluten-f ee pa ty plat er featured on p78

Keeping the peace If you’re cooking for someone with coeliac disease steer clear of gluten which is found in wheat rye barley and oats And avoid cross con amina ion with foods that do contain gluten Even 1/100th of a s ice of bread has enough glu en o damage the gut of a person with coeliac disease Dusting l en free cake with icing sugar races of wheat can cause So use separate chopping ds knives and serving spoons igilant so hat your guests can heir meal with peace of mind

MBER 2016 HEA THY FOOD GU DE

49

10 GLUTEN-FREE TWEAKS FOR CHRISTMAS DAY, p48 Canadian Coeliac Association. 2012. Good Grief, It’s a Gluten-Free Christmas. Available at www. celiac.ca Accessed Oct 2016. Coeliac Australia. 2016. Catering Gluten Free. Available at www.coeliac.org.au Accessed Oct 2016.

)To view all of our references, visit healthyfoodguide.com.au


ADVERTISING PROMOTION

What’s

hot

Look for these top products on store shelves in December.

All wrapped up Have you tried all the varieties of BFree Wraps? They’re packed with nutrients and fibre; are free from wheat, nut, soy, dairy and egg; and are suitable for vegans. Available at Woolworths and selected IGAs.

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

Snack happy The Happy Snack Company’s range of roasted Chic Peas and Fav-va Beans are 100% nut and gluten free. They also come with a 5 Health Star Rating. Click on happysnackcompany.com.au

She’s apples The Chia Co’s Chia Pod Apple Spice is a delicious blend of sun-ripened chia seeds, apples and spices. Enjoy this snack hot or cold. It’s gluten free, dairy free and vegan. Visit thechiaco.com

Walk the earth Mother Earth LSA Blend Natural Peanut Butter has no additives, preservatives, added oils or sugar – just PEANUT BETTER! It’s mixed with LSA (linseed, sunflower seeds and almond). Available in Woolies.

Light & crunchy Gluten-free Piranha Snaps are rich in active probiotics. In three great flavours, they’re free from artificial colours, flavours and preservatives. Buy them at Chemist Warehouse, independent grocers and delis.


3

2 Being hungry can cause a rush of anger and aggression hormones, which is why it’s known as being ‘hangry’. (The science of ‘hangry’, p36)

1

Kids who eat more fresh fruit and vegies develop better reading skills at school. (News bites, p14)

5

Opting for mini-sized mince pies and pavs will save you over 1500kJ (360cal). (Festive treats for a lighter Christmas, p28)

4

10

HINGS

you’ll discover in this issue

Bewa sipping kilojoule festive s A pina c has the kilojou a don (Fest drinking

en yoghurt be higher ugar than ream, with calcium. acks that m healthy ren’t, p24)

7 6 Our gluten-free Christmas cake has half the sugar but all the festive flavour! (HFG makeover, p84)

Contrary to popular belief, hard cheeses are higher in fat than many soft cheeses. (Shopping news, p23)

10

Serve your summer prawns with crisp wontons and edamame beans — yum! (Light summer dinners, p54)

A party buffet can be a salt trap: Two slices of salami has nearly a third of your daily sodium limit. (How much salt is in that party nibble? p26)

A2 milk is said to be easier to digest, but no major studies have yet proven it’s better for your health. (Ask the expert, p18)

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

Photos: iStock.

9

8


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

RECIPE INDEX BEEF & PORK Beef & bean enchiladas ........... 67 Chorizo, rice & bean bowl ....... 56 Pork satays with pickled carrot salad GF ....................... 60

CHICKEN Chilli-lime chicken lettuce cups GF ...................... 63 Garlic chicken with spinach & feta stuffed potatoes GF....... 64 Spicy chicken salad with peanuts, cabbage & mint GF ................................ 56

HIGH PROTEIN

Vegetarian satay burgers ......... 65 Watermelon, tomato & fig salad GF ......................... 82 Whole spice-roasted cauliflower with pomegranate GF.................... 80

DIPS, SNACKS & CONDIMENTS Green pea guacamole GF ........ 78 Harissa paste GF ........................ 77 Roasted garlic hoummos with spiced chickpeas GF .... 78 Spiced nibble mix ...................... 77

SEAFOOD

SWEET TREATS

Edamame, prawn & crisp wonton salad ................ 59 Pea, asparagus, ricotta & smoked salmon frittata GF... 60 Soba noodle salad..................... 68 Tuna & olive bruschetta ............ 70

Chocolate fruit cake bark ......... 77 Chocolate mint crunch bark .... 77 Coconut custard with lime syrup GF ......................... 89 Gluten-free Christmas cake GF .................................... 84 Watermelon pizza GF ............... 87

VEGETARIAN Baked egg & mushroom toast ..................... 70 Carrot & beetroot salad with orange harissa dresssing GF ........................... 83 Green Spanish omelette GF .... 69 Mexi-beans & cheese toast...... 70 Smashed peas with zucchini, feta & mint toast .... 70

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.

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9gluten free 9dairy free

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9vegetarian

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