Page 1



MAY 2016


Should you go

glu n free? How to spot SHOPPING TRAPS

that make you EAT MORE! ALZHEIMER’S

Which foods can CHANGE your risk

How much CAFFEINE is too much? HIGH


Spicy Malaysian chicken curry, p60

r e n n i d n e Easy chick

dietitian proved

Shopping advice

• Bread vs wraps • Best ready-made soups • Your guide to the healthiest cheeses



Grilled lamb & polenta Low-kJ filo pies

84 Apple rose tarts



MAY 2016 $6.20 (incl

healthyfoodguide com au



Should you go

gluten free? How to spot SHOPPING TRAPS

that make you EAT MORE! ALZHEIMER’S

Which foods can CHANGE your risk

How much CAFFEINE is too much?



Spicy Malaysian chicken curry, p60

dinner Easy chicken

dietitian proved

9 771832 875005


Shopping advice

• Bread vs wraps • Best ready-made soups • Your guide to the healthiest cheeses



Grilledlamb&polenta Low kJ filo pies

84 Apple rose tarts

contents MAY 2016

ON THE COVER 40 SHOULD YOU GO GLUTEN FREE? Important advice from leading nutrition experts 46 HOW TO SPOT SHOPPING TRAPS THAT MAKE YOU EAT MORE! 5 ways to be shop savvy! 50 ALZHEIMER’S: WHICH FOODS CAN CHANGE YOUR RISK How your choices can help keep your brain healthy for life 32 HOW MUCH CAFFEINE IS TOO MUCH? We size up the caffeine in energy-boosting drinks 56 EASY CHICKEN DINNERS — ALL DIETITIAN APPROVED 92 WIN 7 NIGHTS ON THE SUNSHINE COAST VALUED AT $7,100 Subscribe now to enter! SHOPPING ADVICE 25 BREAD vs WRAPS 36 BEST READY-MADE SOUPS 26 YOUR GUIDE TO THE HEALTHIEST CHEESES

Shaved Brussels sprouts salad with prosciutto & poached eggs

RECIPES 56 FOWL PLAY Pluck up some meal-time inspiration with these tasty new ways with chicken! 63 LEARN TO LOVE YOUR GREENS Break out of your vegie rut by trying delicious ways with less-loved greens 71 UPSIDE-DOWN PIZZA Now you can keep the crust crispy! 74 NEW WAYS WITH VEGIES Try turning your veg into edible ‘bowls’ or using them as ‘pasta’ 78 5pm PANIC Whip up these mid-week meals in short order! 83 MEAL FOR ONE Savour succulent prawns — ready in 10! 84 SMELL THE ROSES Win hearts with these apple rose tarts 86 HFG MAKEOVER: APPLE CRUMBLE Tuck into this healthy take on a favourite fruity dessert! 89 FOOD FOR FUSSY EATERS Pop these little oat-topped muffins into school lunch boxes!




THE TRUTH ABOUT GLUTEN With the rising popularity of going gluten free, we look at when ditching gluten is helpful, and when it’s not — and explore other food issues that may cause your tummy woes


ARE YOU BEING TRICKED INTO SHOPPING BADLY? Discover the marketing ploys that can make you buy more, eat more, and make unhealthy food choices at the supermarket


ALZHEIMER’S UPDATE — HOW WE CAN ALL REDUCE OUR RISK We now know that the habits we follow during our middle years can help reduce the risk of dementia — so we show you healthy ways that can make all the difference

) We’d love to hear from you. Tell us your thoughts about what’s inside 2

Turmeric & herb chicken kebabs with beetroot salad




19 WE’RE GOING BANANAS OVER FOOD WASTAGE How one store is making a difference 20 SHOPPING NEWS Update on healthy foods in your supermarket 22 TRY SOMETHING NEW: CUSTARD APPLES These ugly fruits hide a tasty tropical flavour! 25 THIS vs THAT We compare the benefits of wraps to bread 26 YOUR GUIDE TO CHEESE How to slice a healthier wedge 28 SMART SWAPS — LOWER GI Better foods for lasting energy 29 WHAT’S THE DEAL WITH UMAMI — and where you find it 30 5 TIPS FOR BETTER THYROID HEALTH Handy help 32 HOW MUCH CAFFEINE IS IN THAT DRINK? We size them up 35 HOW I STAY HEALTHY Tips from tennis ace Lleyton Hewitt 36 10 OF THE BEST SOUPS Our dietitian shops the shelves

6 WELCOME A word from our editor, plus subscribe today for your chance to WIN prizes! 8 YOUR SAY Plug into what everyone’s been saying to us via email and social media 10 NEWS BITES Get all the freshest health and food news 16 ASK THE EXPERT Are nuts bad if I’m watching my weight? 90 YOUR GLUTEN-FREE MEAL PLAN Our 7-day menu for people with coeliac disease 92 SUBSCRIPTION SPECIAL OFFER You could win a 7-night holiday on the Sunshine Coast worth $7,100! 95 YOUR DAILY NUTRITION GUIDE Learn how to estimate your daily dietary requirements 96 REFERENCES 98 10 THINGS in this issue! 99 RECIPE INDEX

Sweet & sour prawns


WIN A 7-night Sunshine Coast holiday!

Subscribe today for your chance to WIN A luxury 7-night escape to Queensland’s Sunshine Coast could be yours when you subscribe to Healthy Food Guide. This romantic holiday for two includes airfares and is valued at $7,100! Healthy Food Guide is packed with healthy recipes and expert advice. Subscribe today to save more than $39 off the cover price! Go to p93.

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

this issue so send us an email today at MAY 2016 HEALTHY FOOD GUIDE


What Healthy Food Guide

can do for you

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

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

● HFG recipes use easy-to-find,

● You can trust our advice

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

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

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

● Any branded food in HFG has

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

We give you facts, not fads

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

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

● When a new diet or

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



9dairy free 9diabetes friendly 9gluten free 9vegetarian


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

Art Director Brydie Noonan Subeditor Carolin Wun Editorial/Digital Coordinator Kelly Mullinger Contributors Julz Beresford, Niki Bezzant, Jo Bridgford, Chrissy Freer, Devin Hart, Melanie Jenkins, Rebecca Johnston, Mark O’Meara, Sally Parker, Dale Pinnock, Kerrie Ray, Dave Shaw, Jennifer Soo, Sarah Swain, Chantelle Vella

Contributing dietitians Megan Cameron-Lee, Catherine Saxelby ADVERTISING SALES National Advertising Manager Melissa Fernley Phone (02) 9901 6191 Advertising Manager Bianca Preston Phone (02) 9901 6327 Circulation Director Carole Jones Production Manager Peter Ryman Production & Digital Services Manager Jonathan Bishop

Subscription Enquiries Toll Free: 1300 361 146 or +612 9901 6100 Email: or go to International Licensing and Syndication Phil Ryan

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

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

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



flavour will I choose?





1 p70 Try this pumpkin and blue cheese pasta — it stars Brussels sprouts and I swear it’s delish!

2 p82 This hot and spicy chicken noodle soup is so easy — it’s on high rotation in my house!


rabbing the baked beans in the supermarket, I got upsold. Again. Faced with large cans at a cheaper price than the smaller cans, which were all I needed, price won out. And healthy portion control ran a poor second. Of course, when you’re in a hurry, and in my case, making hasty beans-on-toast, it becomes all too easy to pour the entire large can into the saucepan. And that’s just one of the ways we’re encouraged to buy more, eat more and make worse food choices. For more insights that may change the way you shop, turn to page 46. Meanwhile, seven out of 10 families are now choosing to buy


gluten-free products and yet only one in 70 of us needs to avoid gluten, according to Coeliac Australia. Going gluten free is often a choice made by those who consider it a healthier way of eating. But is it really? We have consulted with Australia’s leading experts on gluten to compile this month’s cover story ‘The truth about gluten’. It’s essential reading on page 40. This month, we also have some warming winter recipes for you to try. If you’re stuck in a rut of repeating the same chicken dinners over and over, try our delicious and easy new twists. Plus, we tempt you out of your vegie comfort zone with rich, hearty dinners using less-loved greens (you might learn to love silverbeet and Brussels sprouts!) Enjoy this issue!

Andrea Duvall, Editor

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

3 p84 I’m in love with these apple rose tarts, they’re so delicate — and deliciously light, too!


Subscribe to HFG mag today and you’ll go into a draw to win great prizes every month! SUBSCRIBE NOW and you could WIN an Aladdin flask, a Dreamfarm Scizza pizza cutter, a garlic chopper and fabulous cookbooks — a prize pack valued at over $100!

yoursay LET TEeR of th H MONT hfg S

h is in that pizza slice?

conten when it comes to fat Not all pizzas are equal checks out 10 popular Dietitian Brooke Longfield to enjoy a healthier bite. slices and shows how Yet it is possible to make hether you’re a ham with pizza healthier and it starts and pineapple fanatic stuffed the base Swap cheese or prefer a classic pizza in crusts and deep pan that bases margherita, it’s no surprise favour of thin and crispy popular and fat pizza is one of the most You’ l save kilojoules a go to of fast foods around As the toppings: instead Next, front in go for dinner on a Friday night a full blown meat fest, pleaser to seafood of the telly or a party vegetarian, chicken or spot be lighter feed a crowd, it hits the pizzas, which tend to a But then there’s the leftover in fat If you’re cooking the fridge home, slices calling us from store bought pizza at the next day consider adding It may be extra toppings A few slices of convenient, but such as sliced pizza can have the mushrooms, a thick, doughy base loaded same amount of fat zucchini, onion with cheese and capsicum as eating several and processed to bump up the butter! of ons meat is hardly a tablespo vegie content at how balanced meal (right) look Take a slice, but Just one slice can carry much fat is in just one fat And that Polish around 3 teaspoons of we rarely stop at just doesn’t and the type of fat on a pizza ha f a family sized pizza off friendly starts exactly fall in the heart your daily fat intake really of oily serve is category Mountains healthy A up creep to and if you dish cheese, bacon, pepperoni about two slices and fat saturated send it will salad cabanossi it up with a big leafy mention a some levels soaring, not to to fill you up and add help there’s And hefty amount of salt much needed fibre sight barely a vegetable in



www healthyfoodguide

4.3g McCain Supreme Family Pizza

Dominos Spicy Veg Trio (Thin Base)

Got something to share? Just drop us a line …

Slice watch

It’s party time!

I really appreciated your piece ‘How much fat is in that pizza slice?’ (April 2016). It seems ingrained that we eat an entire pizza to ourselves. So, it was great to see an actual recommended serving size discussed, with the option of a side salad. It would seem people really need a visual representation of what a healthy serve is. Well done!

Loved the great tasty recipes that look fabulous, too, by Chrissy Freer in ‘Healthy entertaining’ (March 2016). I used to think it was compulsory to load my guests with fat and sugar. Now I realise that ‘healthy’ and ‘entertaining’ can walk hand in hand for everyone’s benefit and enjoyment.

Tessa McCarthy, QLD hfg SHOPPING

Good for singles Eat Fit Food

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ome delivered food has come a long way Now available as balanced ready-to-eat meals or boxes of fresh p oduce measu ed to make your own dinners the emphasis is all on health HFG dietitian Brooke Longfield brings home a selection of the best available

Amy Rush, WA

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f you want healthy minima ly processed f esh (not frozen) meals de ivered to your door this is for you All of heir meal plans are nu ri iona ly balanced and approved by in-house dietitians and are made with qua i y p oduce Choose from individual meals meal packs or sign up o their six week p ogram WE LOVE The meals resemble what you would make at home and reheat we l COST Main meals from $13 50 minimum o der of $120 DELIVERY AREAS Melbou ne and Sydney

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If you’re time poor this service delive s two weeks’ worth of ready meals You eceive a healthy mix of casseroles pasta roast meats and salads as we l as a few snacks to help you eat we l a l day Some of their meals such as wraps and salads don’t even need reheating which is pe fect if you eat meals away from home WE LOVE This is heal hy fast food for people on the run COST $149 20 for 14 items ($20 de ivery in Sydney Melbourne and Adelaide metro) DELIVERY AREAS NSW Qld SA Vic

Best for couples

Your guide to


Special thanks to your dietitian Brooke Longfield for her guide to getting young children to eat more vegies, ‘10 ways to sneak in more vegies’ (March 2016). Too often meal times can become battle times, but by planning ahead and adopting some of Brooke’s simple, creative and fun strategies, there is every chance that meal times can become pleasure

J di h C i




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

❋ Congratulations to this month’s winner – Amy Rush from WA – who has won a H2coco coconut water & coconut oil prize pack worth $167.


10 ways to sneak in more vegies


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WE LOVE There’s minimal food was e as all the spices o ls and condiments a e individually measured and packaged COST From $69 for 3 meals per week (for 2 people) DELIVERY AREAS NSW Qld SA Vic

My Food Gourme myfoodbag com au One of four b on o fer from Food Bag (the

others are My Own Fam ly and Classic) he Gourmet Food Bag is for those who enjoy cooking heal hy restau ant quality meals at Measu ed ingredients pe are de ivered to our door From $17 per pla e of i ’s p icier than o her boxes bu aying for qua i y E LO focus on seasonal cal produc d that each meal dietitian-app and includes nty of vegies OST $139 for 4 m per week or 2 people) ELIVERY AREAS Me urne nd Sydney 2016 HEALTHY FOOD



Shopping around I loved your article on meal delivery services, (March 2016). I’ve used one for over a year so it was great to read about other services I can try for a bit of variety! I fully intend to try them out. David Gleeson, NSW

A Lyndey Milan bakeware prize pack!

Have your say about what you’ve seen in this issue and you could win a Lyndey Milan bakeware prize pack! Introducing Lyndey Milan’s first-ever bakeware collection, set to bring the best out of every home cook. You’ll soon be a home cook hero! Have every baking need colour-coordinated with our extensive prize pack!

Have your say at 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: Mark O’Meara & iStock.

Meal times are fun times

doorstep dinners

Hello Fresh Classic Box hellofresh com au Hello F esh home delive s food boxes with the exact ingredients for simpleto-make recipes that allow you to whip up a meal wi hout he hassle of shopping The Classic Food Box is perfect for couples as its recipes provide appropriate portions for two people Give it a try f you’ve lost your cooking mojo and want to add some new meals and fresh food ideas to your repertoire

AustralianHealthy FoodGuide

@hfgaustrali #cookwithhfg


Talk to us on FACEBOOK

Show us your HFG style!

WE POSTED: The UK has just introduce a tax on sugary drinks — do you think i would make a difference if we did, to YOU REPLIED: Ř How about not taxing fresh Australian-grown produce instead! If governments really wanted to change things for the better, they would protect local farmers and stop imports; they would not tax fresh fruit and veg and meat etc. I bet encouraging people and giving them an incentive to eat healthier would work much better than punishing them for wrong choices.

Michelle Edwards

Ř It’s an excell us off our suga just a first step, then taxing other sugar-filled products could follow. Elaine Searle

Ř Taxing sugary drinks is no improvement. It just means we pay more. Why not convert that to education at schools about healthy eating and growing vegies so kids know where their food comes from? Amoeba Doktor

via Instagram Crunchy chicken noodle salad (HFG Jan 2016) @katewoodsnutritionist

Tweet, tweet Did you catch our live Twitter chat on Monday 14 March? If you missed it, tune in to our next one on Monday 9 May from 8–9pm AEST. Our dietitian, Brooke Longfield, will be tweeting live on the night to answer all of your weight-loss questions. Pssst … spread the word!

BEHIND THE SCENES We’ve been busy in the kitchen making our recipes look picture-perfect. Clever Julz is captured dressing the Prawns arrabiata (p78). And a tray of shaved Brussels sprouts await their final destination (p66).

Brussels sprouts

via Instagram Baking today — cucumber & pear streusel muffins from Healthy Food Guide (Feb 2016). D li ious & healthy! A perfect b itt

Talk of the town Next stop, M

Prawns arrabiata

elbourne! W e will be in tow n 19–21 May for the annu al Dietitian’s Association of Australia Conference to hear the ve ry latest resear ch in the wor ld of nutrition. Follow us on Twitter and Facebook, an d the hashtag #DAA2016 to stay in the loop.

hfg NEWS


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

Egg-cellent news! New evidence supports the accepted scientific view that eating an egg a day does not increase your risk of heart disease. So, if you still think eggs need to be limited to just once or twice a week, it’s time for an update. The current recommendations allow you to enjoy up to six eggs a week. Get cracking now! American Journal of Clinical Nutrition, 2016

SCIENCE UPDATE: As coconut oil’s popularity continues, a recent report weighs the truth about whether it is the healthiest choice of cooking oils. The review of 21 studies has concluded that coconut oil raises cholesterol levels, although not as much as butter does. So while there is no convincing evidence to support the view that coconut oil reduces our risk of heart disease, stick to heart-friendly olive oil. Nutr Rev, 2016

When you’re sleep deprived, do you reach for sugary snacks to keep you going? Researchers have found that getting less than five hours of sleep a night triggers the ‘pleasure’ part of the brain to seek out hi h high-sugar you’re conc about your don’t cheat of eight hou sleep. Sleep, 20 10

Text: Brooke Longfield. Photos: iStock.

don’t cheat your sleep



hunger games


MUNCH! Noisy eating might not be so bad. These days, our chomping sounds are masked by TV or music. But research has found that those munching noises may help us know how much we’re eating and when to stop. So, turn the TV off, take the earphones out and listen to the sweet sounds of chewing. Food Quality and Preference, 2016

Have you had enough protein today? More evidence just in from Swedish researchers proves that protein is the key to feeling full between meals — more than the usual suspects: carbs and fat. So next time you snack, beat hunger with protein-rich nuts, yoghurt or eggs. Journal of Nutrition, 2016

mind over


kids rule the pantry Who decides what breakfast cereal, sweet treats and toast spreads you buy in your house? Chances are it’s the kids! A new Australian study shows that around 40 per cent of kids aged between six and 13 years old are the decision makers on such shopping staples. No wonder food manufacturers are so keen to market to our kids! Roy Morgan Research, 2016

That pile of dirty dishes and cluttered kitchen bench could be harming more than your sense of calm. US Researcher Brian Wansink has found that women who felt out of control in a chaotic kitchen environment ate more unhealthy snacks than those in a calm and orderly kitchen. Is it time to clean up your eating habits? Environment and Behaviour, 2016 MAY 2016 HEALTHY FOOD GUIDE


hfg NEWS


GET COSY! Cooler weather is the perfect time to cosy up to a hot cuppa, and these cute and colourful tea cosies have brightened our day. RRP $28.95, available at

Up in SMOKE Evidence linking pollution to weight gain has come from a study on lab rats breathing Beijing’s highly polluted air. Their weight and risk of heart and lung problems increased when compared with rats in healthier environments. You are what you breathe! FASEB, 2016 12

Meet the… MUSTARD SOMMELIER One way to add big flavour to meals without big kilojoules, is through mustard. So we were ‘keen as’ to meet Aussie ex-pat, chef Harry Lalousis, who works for Maille mustard in London as a mustard sommelier. “My job is about tasting recipes and inspiring chefs on how to pair mustard with different dishes. In Canada, I also work with marathon runners. Their diet of chicken breasts and egg whites can be really boring. We show them ho d i fo w ca th 12 p fa D “E h th to st yo m

you expect but then it disappears and cleanses the palette, lifting the oils from the pores on your tongue, so you can taste more clearly.” While this ‘palate cleansing’ quality isn’t scientifically proven, it is perhaps partly why mustard appears in so many classic recipes. “In the 1700s, spices were so expensive you could buy a house for a handful of peppercorns. But mustard was cheap, and adding it meant you didn’t need to use as h f h h i

Mustard adds flavour with only 12 calories per teaspoon

m b It gives you the heat

Health & Nutrition


START YOUR DAY THE RIGHT WAY Australia’s biggest gluten free range is getting even BIGGER! ORGRAN, is adding to their breakfast cereal range with a selection of low sugar, low fat, and healthy breakfast cereals. ORGRAN Quinoa Flakes and Quinoa Puffs are the perfect start to your day with a 4.5 health star rating. For cooler mornings, try NEW Brekki Hot Cereal, with the texture of traditional porridge, cooks in 1 minute and a 5 health star rating!




COOKS IN 1 MINUTE The brand behind a healthier Australia. Available in independent supermarkets and health food stores.

hfg NEWS

newsbites IS SALT THE NEW SUGAR? Sugar and fat get a bad rap for making many foods taste so good we’re inclined to overeat them. And yet a new Australian study has found that salt makes people eat 11 per cent more food, regardless of how much fat was in the meal. So, beware the hidden salt in many processed foods like crackers, stir-in sauces and some flaky breakfast cereals.


Journal of Nutrition, 2016

Fooducate, 2016

convenience Four out of 10 millennials don’t eat breakfast cereal because it requires too much work. That ‘work’ they speak of? Cleaning up the bowl.




Aussies are still exceeding the daily sugar limit set by the World Health Organization. And these bad habits start young, with three-quarters of kids aged 9–13 years topping the daily limit.

It’s official — we love chooks. See how our consumption has sky rocketed in the past 50 years. (And turn to p56 for some tasty new recipes.) ABS & ABARES, 2016

British Journal of Nutrition 2016 Chicken meat

Per capita consumption (kg pa)


Beef & veal


Sheep meat Pig meat

60.0 50.0 40.0 30.0 20.0 10.0 00.0 1966








Not all snacks are created equal. HEALTHY BODIES 6 GraMs of ProTein

CELL PROTECTION High in SelEnium & VitAmin e

IMMUNITY SUPPORT High in SelEnium SouRce of Zinc




low in SodIum

AvaIlAble in the HeaLth Food AisLe of Your SupErMarKet and EveRyWheRe Good SnaCks are FouNd.

High in VitAmin B3 SouRce of MagNeSium


askthe expert

Brooke Longfield Healthy Food Guide Accredited Practising Dietitian

I keep reading that nuts are a healthy snack, but I thought they were fattening. I like eating them, but will they cause me to gain weight?


— Clare Crossman, via email


t’s a common myth t cause weight gain, but in in general fact, studies show that nut don’t have a eaters weigh less than those glycaemic index who don’t eat them! (GI) ranking, as While a handful of nuts they have too little may seem high in kilojoules, carbohydrate, nuts do have a we don’t absorb all of the GI-lowering effect. This means kilojoules and fat. As much as that when combined with 15 per cent of the kilojoules carbohydrate foods such pass through your system and as fruit, cereal, rice or salad, out the other end. glucose is released And, because nuts slowly into the are so fibrous, you blood, sustaining will burn off about your energy levels 10 per cent of throughout the day, their kilojoules by and putting an end digesting them. to those afternoon You might think energy slumps. that this encourages So there’s no need you to overeat them void nuts. Enjoy — but the healthy handful (about Send your fats in nuts trigger 0g) of unsalted questions to the release of nuts every day, editor@healthy hormones in your and try new ways Please note: We cannot body that signal to add them to reply to individual to your brain that your meals, such letters you’re full. s sprinkled over Nuts’ high fibre ridge or salads, and protein conten sed through a helps with this, too. stir-fry or roasted veg.

The healthy fats in nuts signal to your body that it’s full

Source: Nuts for Life, 2014.


hfg NEWS

Fuel Fabulous With tailored nutrition advice from an Accredited Practising Dietitian


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the healthiest cheeses

drinking too much caffeine?

ready-made soups


Text: Chantelle Vella. Sources: Foodwise, 2016; Photo: iStock.

Would you buy slightly overripe bananas or cheese nearing its expiry date? What if they cost half the price? A supermarket devoted entirely to offering just that, and donating all the profits to charity, has opened in Denmark. It’s been a huge success, with shoppers stripping the shelves bare on the very first day of opening. Think about it: if you’re prepared to settle for fruit and veg that look slightly blemished, or buy packaged foods that have whizzed past their best before date but still considered safe to eat, you’re not only benefiting your hip pocket but the environment as well. Given that Aussies are binning around $8 billion worth of edible food every year, we’ll go bananas to see a store like this hit our shores!






se f n se a



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

Chip sensation

Dip, dunk & munch

Moth l Peanut Butters ($5.49). They have no added sugar, oil or preservatives.

SunRice Brown Rice Chips are made with wholegrain brown rice, a source of fibre. ($4.99 per bag) Per 35g serve (Wild Rice):

Entertain with Chobani’s Meze Dips ($3.99 per tub). They’re rich in protein for a satisfying snack.

Per tbs (LSA Blend): 497kJ (119cal), 5.3g protein, 35mg sodium

697kJ (167cal), 0.6g sat fat, 3.1g fibre, 138mg sodium


Per 150g (Roasted Red Pepper): 556kJ (133cal), 15g protein, 2.4g sat fat, 606mg sodium


*Source: Aztec Panel Data MAT up to July 2015, commissioned by Vitasoy Australia. Photos: iStock


Limes Squash Rhubarb Shallots Oranges Beetroot Nashi pears ushrooms Watercress sian greens

l foods

mon y variety to your diet DID YOU KNOW?

1IN 4 households buy PLANT MILKS*

So, if you’re nutty about almond milk or coconut blends, don’t miss out on bone-strengthening calcium and pick a fortified variety that has at least 120mg of calcium per 100ml.

Give these a go!

FLAXSEEDS Used whole, ground or pressed into an oil, these little seeds can really boost your health.

What are they? Also known as linseeds, flaxseeds are small, shiny, dark-brown seeds about the size of sesame seeds.

Why they’re good for you... Like chia seeds, flaxseeds are rich in hearthealthy omega-3 fats, specifically alpha-linolenic acid (ALA). They’re also rich in antioxidants and satisfying fibre. Flaxseeds are one of the greatest sources of lignans, a type of plant oestrogen that can help minimise the unpleasant side effects of menopause.

How to use them...

ŘSprinkle whole flaxseeds over your muesli, yoghurt or salads.

ŘAdd a tablespoon of ground

LSA mix (linseeds, almonds and sunflower seeds) to a smoothie. ŘUse flaxseed oil in your salad dressings but avoid cooking with it, as heating will destroy its healthy fats. MAY 2016 HEALTHY FOOD GUIDE




custard apples Its ugly skin hides the sweet, creamy flesh that bursts with health benefits.


They look better with age! The bumpy skin starts to smooth out as the fruit matures, and it turns from dark green to light green.

own, or you can blend it into a creamy smoothie or milkshake for a fraction of the kilojoules of ice cream! Unlike regular apples, which There are two are the perfectmain varieties IP TOP T sized snack, — Pinks Mammoth faster, custard apples and African Pride. To ripen uit in fr are much larger, place the ag with Both are deliciously b r ranging from sweet and juicy. a pape a banana 500g to 3kg. So, Pinks Mammoth is the cut one in half or larger of the two and has pull it apart with your fewer seeds; it is slightly hands, pass out the spoons, pink between the bumps on share it around. kin when ripe.



Its luxurious texture

Winter cold season is ust around the corner, uild up your immunity

with this vitamin C-rich fruit. Just half a medium custard apple gives you all your daily requirements.


WAYS WITH custard apples

Ř TOP sourdough toast with ricotta, slices of custard apple and cinnamon. Ř STIR deseeded segments into a green chicken curry towards the end of cooking. Ř PURÉE the flesh and then freeze to make a refreshing, creamy sorbet.

STARD APPLES PAIR PERFECTLY WITH … amon berries banana ginger lime juice oghurt honey vanilla nutmeg orange y


Text: Brooke Longfield. Photos: iStock.



VS Wholegrain wrap

Wholegrain bread 1 serve = 2 slices (74g)

p you wrap ead around er-growing ad aisle.

Text: Brooke Longfield, Chantelle Vella. Nutrition Values based on Wattle Valley Soft Wholegrain Wraps and Tip Top 9 Grain Original Bread. Photos: iStock.

542kJ (130cal)


770kJ (184cal)

A wrap is usually lighter in kilojoules than two slices of bread, and lower in carbs, too. This makes it a good choice if you’re trying to lose weight, but don’t want to eliminate carbs completely.




Wraps and tortillas can be high in salt, as well as other preservatives, thickeners and stabilisers. So, check the ingredients list and also cut down on salty fillings like processed meat and cheese.




The addition of whole grains and seeds makes both choices high in fibre. However, wraps are made with refined flour, which gives them a high glycaemic index and makes them less satisfying than bread.

BETTER CHOICE = BREAD Although wraps are lower in kilojoules, they don’t deliver the same amount of fibre and satisfaction as wholegrain bread. But before you take wraps off the menu, try stuffing them with plenty of fibre-rich salad and veg to help you feel full for longer. MAY 2016 HEALTHY FOOD GUIDE




Your guide to

CHEESE Here’s how to satisfy your cheese cravings without getting too much of the unhealthy fat and salt.





✓ Ricotta


Ricotta has a smooth texture and a light flavour. Use it as a healthier alternative to cream. It works well in sweet or savoury dishes. Try spreading it on grainy toast for a high-protein snack.

A little goes a long way with this flavoursome Greek cheese. It’s perfect to crumble over salads for a boost of flavour. Stick to a small 20g cube (the size of two



Low-fat cottage cheese is low in kilojoules but also high in hunger-busting protein, making it a popular snack if you’re trying to lose weight. It’s also a source of tummy-friendly probiotics.

Instead of smothering meals in lashings of melted cheese, sprinkle over a tablespoon of grated parmesan. It’s loaded with taste, so you’ll only need a small amount for pastas and salads.

Here’s how

ortion of your favourite cheese.

Hard cheese

Soft cheese

e.g. cheddar 2 thin slices/’singles’ (40g)

e.g. Brie, Camembert ¹⁄5 wedge of a 200g wheel

e.g. ricotta, cottage ½ cup (120g)

Text: Brooke Longfield. Photos: iStock.

t’s a delicious snack, loved the world over, and the good news is that cheese is also very nutritious. It’s high in protein, which helps keep us feeling full, and is also a good source of calcium for healthy bones. In fact, one serving of cheese equates to one-third of your daily dairy needs. Now for the not-so-good news. Cheese can be really high in salt, especially the strong-flavoured varieties like parmesan, feta and haloumi. Better choices are varieties such as Swiss, Jarlsberg or mozzarella, which are lower in salt. Cheese is also high in saturated fat and kilojoules, so being a little overzealous with the cheese knife can contribute to weight gain. Look for reduced-fat varieties where possible, which can range from being 25 to 80 per cent less in fat than the regular kind, so you can still say ‘cheese!’


SMART SWAPS Lower GI Lose this …

Choose this!

Lose this …

Choose this!

Corn flakes

Rolled oats


Raisin toast

(high GI)

(low GI)

(high GI)

(low GI)



Jasmine rice

Basmati rice

(low GI)

(high GI)

(or Doongara) (low GI)

(high GI)

Turkish bread

Dense, grainy bread


Sweet corn

(high GI)

(e.g. soy-linseed) (low GI)

(high GI)

(low GI)


Text: Brooke Longfield. Photos: iStock.

Low-GI (glycaemic index) carbs are digested slowly for longer lasting energy — perfect if you’re trying to lose weight, or have diabetes.

What’s the deal with …

Umami Why is parmesan so moreish? It’s the umami flavour — our fifth taste, after salty, bitter, sour and sweet.

What is it? Notoriously hard to define, ‘umami’ comes from the Japanese word for ‘delicious’. Often described as a savoury, meaty or rich taste, it’s an alluring seasoning. Umami flavour occurs naturally in foods such as soy sauce, anchovies, mushrooms, tomatoes and parmesan. Even our beloved Vegemite has a high intensity of umami. MSG is often added to foods because it imparts a umami taste. Umami is available in some supermarkets in the form of a manufactured paste, powder and soup.

Text: Laura Day, Brooke Longfield. Photos: iStock.

The research Foods with umami flavour can be used for seasoning instead of salt — useful if you’re watching your blood pressure. Adding umami-rich mushrooms to meals, for example, reduces the need to add salt by as much as 50 per cent and also gives a rich and satisfying flavour. But beware: umami-rich ingredients such as soy sauce, parmesan and olives can be high in salt. Umami also stimulates saliva production, which is why your mouth may water at the smell of bacon or a cheeseburger.

DID YOU KNO W? At high altitudes , easier to taste um it’s over salty or sw ami eet airline food is hi so gh in umami.


Mushrooms Darker mushrooms have more umami. Add them to a bolognese sauce or burger patties to boost flavour.

Parmesan Parmesan cheese is one of the most umami-rich natural foods in the world.

by g of umami in soy sauce. MAY 2016 HEALTHY FOOD GUIDE





tips for

BETTER THYROID HEALTH If you are experiencing unexplained weight gain or fatigue, or feel cold all the time, you may have an underactive thyroid.


our heart rate, blood pressure, weight and body temperature are controlled by hormones produced by your thyroid gland, located in your neck. Hypothyroidism is the most common thyroid disorder in Australia. Treatment is a daily hormone tablet, but follow these tips, too.

Your doctor can do a simple blood test to determine if your thyroid is underactive upper limit is 1100mcg a day. Once treated, aim to get enough iodine from the food you eat. Foods highest in iodine are fish (such as canned salmon), shellfish (such as oysters), seaweeds (such as nori and kelp, found in sushi and Asian soups) and bread.

Always ❛ cold or tired?

If you have any of the above signs of a lagging thyroid, your doctor can do a simple blood test to measure your thyroid hormone levels.

Your thyroid may be to blame


Your thyroid gland needs iodine to produce hormones. So if you’re low in iodine (which 43 per cent of adults are), you may need an iodine supplement. But note that the safe


Leafy greens, like cabbage and kale, have been suspected of triggering thyroid problems, but the results of the studies are not clear. So don’t cut them out completely. For now, it’s perfectly safe to include them, but do try to vary and eat them in moderation. For example, add half a cup of broccoli or cauliflower per meal.


Time your fibre


Pass the iodised salt

Boost iodine

Vary your greens

If you have to use salt at home, make sure it’s iodised so that it adds iodine to your diet. Unfortunately, most of the salt we eat comes from packaged foods, which do not use iodised salt, so aim to reduce your intake of these foods.

Constipation affects many people with thyroid issues. So eating plenty of fibre-rich foods and drinking lots of fluids can help you stay regular. However, a meal rich in fibre can interfere with the medication working effectively, so try taking your thyroid tablet several hours before or after eating.

Photos: iStock.


Get tested



How much



is in that drink? How often do you grab a coffee or energy drink? Dietitian Brooke Longfield pours out the facts on the caffeine you’re swallowing.


or many of us, the day doesn’t properly begin until we’ve had that first drink of coffee or tea. It kickstarts us and helps rev up our brain and sleepy body into action. Caffeine works in a similar way to the hormone adrenalin. Your breathing and heart rate increases and, in small doses, caffeine can help with alertness and boost your energy levels. But caffeine stays in our body for a long time. In fact, five hours after that first coffee of the day, half the caffeine you drank is still in your system. So, when you top up with a second, third, fourth and even fifth caffeine boost, those initial positive effects are soon lost to unfavourable ones. Shaky hands, poor sleep, anxiety and moodiness are all

signs that you might be drinking too much caffeine. Consuming excessive amounts can also lead to dehydration, fatigue and getting headaches. It’s also important to remember that because caffeine is a drug, we can become addicted to it. And as it’s addictive, you could soon find yourself in a vicious cycle. So how much caffeine is safe? Drinking up to 400mg of caffeine a day is considered an acceptable dose and is unlikely to produce any detrimental side effects. This is about four espresso shots, two large cappuccinos or eight cups of tea, depending on the strength. We’ve compared a range of popular caffeinated drinks so you can work out if your favourite pick-me-up is actually bringing you down.

Caffeine stays in your system for more than five hours


160mg Mother Energy Drink (500ml can)



65mg Nespresso Arabica (1 pod)



75mg Instant coffee (1 cup)








Green tea

Dare Raw Iced Coffee (500ml bottl

(1 cup)

We’ve compared the caffeine in these drinks to one espresso shot (100mg caffeine)






Sources: Nutritional values are from AUSNUT, 2007 and products’ websites. The caffeine in tea and coffee does vary, depending on brand and preparation. Photos: iStock.







Red Bull

Plunger/brewed coffee (1 cup)

V Guarana Energy Drink (500ml bottle)

(250ml can)










Cappuccino or latte (large)


Black tea

(375ml can)




How I stay healthy With a career spanning almost two decades, Lleyton Hewitt has always sported a healthy diet. Together with his wife Bec, he tells how he ate as a champion athlete. When I was a young kid playing in squads I started

On game day, normally in the morning I’ll have muesli

talking to nutritionists, and they told me to think of my body as a Ferrari or another high-end sports car, and then think about what fuel I was putting into it. And as a professional athlete, that’s really important for getting the best performance.

and fruit salad with yoghurt. Tennis is such a unique sport because you never know what time you’re going on, and you still have to have enough energy to get through to the end of the match. I’ve always prided myself on being well prepared, not just tenniswise but with fuelling my body.

told ❛meA nutritionist to think of my body as a Ferrari ❜

As a tennis player, endurance is really important, so I have

to be fuelled up and have the right combination of protein and carbs. But I don’t like having big meals so I’m probably more ht before a have a meal

Interview: Melissa Fernley. Photos: iStock & Oliving.

and at a certain time of day. Now that I’ve retired from playing, I’m not on such a strict routine.

I like chocolate but when I was playing tennis, I had to be very mindful of

he’d peel a banana and squish it in a roll.) Yeah! I find that it digests well, especially when you’re nervous.

when I ate it. Now there are no restrictions on eating treats — or when — but I’m very aware that I have to work them off!

household ZZA

We make it at me, so it can be healthy. e kids always get involved eate their own

SPAGHETTI BOLOGNAIS ecause you can e the vegies , everyone’s py and you’ve leftovers for next day.

When I was playing, I was on autopilot and I’d always eat the same stuff

An hour before a match, I’d have a banana sandwich. (Bec: Which means

veals the 3

Bec and Lleyton Hewitt (actress and tennis legend)


SALAD Lleyton’s good

at the barbecue and I’ll do a nice salad to go with it.

Bec & Lleyton are brand ambassadors for Hans Oliving premium deli meats.




4 2 5 3 1




Stock your pantry with these 10 healthy and hearty winter warmers. We’ve only included ones that are loaded with fibre and veg, not salt! So, for an easy meal that hits the spot on a cold winter’s night, slurp up one of these soups! 36


Darikay Thai Pumpkin This exotic blend is low in salt but loaded with flavour. Per ½ tub (280ml): 206kJ (49cal), 330mg sodium, 41% veg

9gluten free 9dairy free



Pitango Chunky Vegetable & Quinoa Scoop up half of your daily fibre needs in this hearty vegetarian blend. Per ½ pouch (300ml): 477kJ (114cal), 16.8g fibre, 420mg sodium, 45% veg

Amy’s Kitchen Organic Lentil Vegetable Satisfy rumbly bellies with this hearty meal in a bowl. This vegan soup is full of flavour.


Per ½ can (200ml): 546kJ (131cal), 556mg sodium, 57% veg

Per ½ pouch (215ml): 421kJ (101cal), 2.4g fibre, 462mg sodium, 43% veg

9gluten free 9dairy free

9gluten free

9gluten free 9dairy free Coles Creamy Pumpkin This veg-packed smooth soup will be a crowd-pleaser.

Text: Brooke Longfield. Photography: Jennifer Soo.

10 of the best



8 6



Created With Jamie Chipotle Chicken, Black Bean & Sweetcorn Turn your meal into a fiery fiesta with this Mexican-style soup.

Per tub (300ml): 926kJ (222cal), 4.8g fibre, 594mg sodium


Hart & Soul All Natural Coconut Lentil This Indian-spiced soup is a high-fibre taste sensation. Per ½ pouch (200ml): 1050kJ (250cal), 10g fibre, 440mg sodium, 23% veg

9gluten free 9dairy free



Per ½ carton (250ml): 438kJ (105cal), 5.7g fibre, 650mg sodium, 68% veg

Per ½ pouch (250ml): 378kJ (90cal), 3.5g fibre, 543mg sodium

9gluten free 9dairy free

9gluten free 9dairy free

Campbell’s Simply Soup Healthy Greens with Kale Get a hit of greens with this vibrant vegie-packed soup.

Fodmapped For You! Roasted Pumpkin Soothe sensitive tummies with this FODMAP-friendly blend.


Heinz Tuscan Style Tomato & Beans with Basil & Oregano Enjoy a twist on traditional tomato soup, loaded with fibre. Per can (300ml): 570kJ (136cal), 7.5g fibre, 615mg sodium, 73% veg

9dairy free


Heinz Classic Sweet Potato & Pumpkin This creamy blend won’t send your salt levels soaring.

Per ½ can (265ml): 570kJ (136cal), 2.4g fibre, 320mg sodium, 44% veg MAY 2016 HEALTHY FOOD GUIDE












going gluten free

supermarket tricks

lower your Alzheimer’s risk

Source: Allergy & Anaphylaxis Australia, 2016; ASCIA, 2016. Photo: iStock.

ALLERGIES ON THE RISE Did you know that 1 in 10 babies born in Australia today will develop a food allergy? In fact, we have one of the highest incidences of food allergies in the world. It begs the question, are we doing something to cause this? Finding the answer is not that simple, but health experts have several theories: Ř Kids are being raised in a hygienic environment and aren’t exposed to infections in early childhood. ŘParents are reluctant to introduce common allergens (such as peanut butter) to infants. ŘBoth parents and kids eat too many high-fat, high-sugar foods which reduce the diversity of healthy bacteria in the gut. Food Allergy Week (May 15–21) aims to shine the spotlight on food allergies. Here at Healthy Food Guide, we know that cooking for people with allergies can be tricky. So whether you’re entertaining or simply cooking for the family, we’ve made it easier by clearly labelling recipes that are gluten and/or dairy free. Look for the ticks on our recipes so you can cook with ease.



truth about

GLUTEN est to improve our health, relieve tummy troubles and eight, many of us are going gluten free. But dietitian Dave Shaw asks is it necessary and is it healthy? 40

This article has been reviewed by Coeliac Australia. Photos: iStock.


We c wrongly an b gluten f lame or our weight gain


any of us blame the food we eat for the bloating, irregular bowel habits, gas or tummy discomfort that we sometimes experience. This feeling can motivate us to ditch gluten. So, goodbye to bread, cakes, biscuits, pizza, pasta and most breakfast cereals, which are made with wheat, rye, barley or oats. These grains all contain gluten. For people with coeliac disease, these grains trigger the immune system to attack the small intestine. And more and more of us are pinning our digestive ills on gluten. But there may be other causes of your symptoms. And it’s important to find out the real cause, so you can make the right dietary changes. Perhaps gluten isn’t to blame for your health issues, in which case it’s crucial that you don’t abruptly cut out gluten from your diet.

So what could those tummy troubles mean? About one in 70 Australians has coeliac disease and needs to completely avoid gluten. Alarmingly, 80 per cent of sufferers remain undiagnosed. For some coeliacs, eating gluten causes abdominal problems, such as pain, bloating and diarrhoea, and fatigue. Coeliac disease is an autoimmune condition, not an allergy, and gluten damages the lining of the bowel causing malabsorption of nutrients from food. Others who suffer bloating, pain and diarrhoea but don’t have coeliac disease can blame ‘Non-Coeliac Gluten Sensitivity’. But there is emerging evidence that suggests gluten may not be the cause. (See ‘Is it really gluten?’ on page 43). Apart from people diagnosed with coeliac disease, there is no scientific evidence to support the surge in popularity of gluten-free eating. Pseudoscience has created many misconceptions about gluten, for example, blaming it for weight gain, cardiovascular disease and diabetes.

Don't cut gluten from your diet based on a hunch — get tested first

What is gluten? Gluten is a combination of two proteins — glutenin and gliadin — found in wheat, rye, barley and oats. These gluten-carrying grains are present in bread, pasta and baked products. They are also found in some processed foods such as beer, some sauces, processed meats, cereals, crackers and gravy, to name just a few.




Meals with family and friends can be a bother because of foods that are now off-limits. Maintaining a gluten-free diet can be managed by learning more about it, but this takes time and commitment, and is best undertaken with the support of a qualified professional. For people who need to avoid all gluten, the kitchen at home also has to be reorganised to prevent any cross contamination. Even the tiniest particle of gluten can be harmful to someone with coeliac disease.

Eating out requires a bit of extra planning

The downside to going gluten free Unless you have coeliac disease, there is no health benefit to cutting gluten from your diet. And just because a food is gluten free, it doesn’t mean it’s healthy. There can also be some hidden downsides. Here are five:



If you eat a lot of processed foods in your gluten-free diet, then chances are you will end up eating more salt, sugar and fat. This is because gluten improves the texture and taste of foods, especially bread and cakes. So, food manufacturers often add salt, sugar and/or fat to improve the flavour when gluten is removed from a food. As a result, some coeliacs struggle with their weight and can end up becoming overweight after adopting a gluten-free diet.

2MISSING OUT ON NUTRIENTS Some people who eagerly jump on the gluten-free bandwagon without following a healthy, balanced diet may miss out on a number of important micronutrients. There’s a reported tendency among glutenfree eaters to have an inadequate intake of fibre, folate and calcium. In the long term, this will be detrimental to your immunity, bowel function and general health.


Rather than cutting all carbs, try trading up to wholegrain varieties


The weekly grocery shop can often be time-consuming and costly. If it’s not naturally gluten free, then it’s probably

a lot more expensive than the gluten-containing equivalent. For example, gluten-free bread can be double the price of a regular loaf. That’s because the ingredients are more expensive and manufacturing processes are more difficult. Bakeries, cafes and restaurants also tend to pump up the price of their gluten-free options.

Those tummy pains could be a sign of food intolerances


Many of us can benefit from eating a smaller amount of refined carbohydrates — which often contain gluten. But if you haven’t been properly diagnosed with coeliac disease, then cutting out all carbs is unnecessary. Instead, you can improve your gut health by focusing on eating plenty of vegies, beans and lentils, and small amounts of wholegrain carbs, which contain the fibre you need.

Is it really gluten? FODMAPs and IBS Gluten tends to be blamed for triggering gut disorders, but not everyone who experiences symptoms such as bloating, gas, pain and irregular bowel habits has a problem with gluten. Remem lots of fo ber, o naturall ds are y gluten free, like fre fruit & v sh eg

And yet, many people are deciding they have coeliac disease, a gluten sensitivity or irritable bowel syndrome (IBS), and are cutting gluten from their diets without seeking medical advice.

Unlike coeliac disease, IBS is unlikely to be influenced by gluten. Instead, it has been linked to a group of carbohydrates called FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) and other items such as caffeine, fat and alcohol, and lifestyle. FODMAPs are poorly digested in people with an intolerance. FODMAPs are

found in wheat, as well as common foods such as milk and some fruits and vegetables. So, for people with IBS who experience relief by cutting grains from their diet, the reason may not be the absence of gluten, but rather the reduction of fructan, a type of FODMAP found in wheat. Visit for more information on how FODMAPs might be affecting you. MAY 2016 HEALTHY FOOD GUIDE



The benefits of a gluten-free diet For people with coeliac disease, a gluten-free diet is a medical treatment, not a lifestyle choice, and going gluten free offers these benefits.


Pain, discomfort, bloating and abnormal bowel habits will settle with time. Untreated coeliac disease can cause a temporary lactose intolerance in some people but this should also resolve over time on a gluten-free diet. If you’ve just been diagnosed, talk to your doctor or dietitian about whether you need to reduce your intake of high lactose foods.



Lemon & garlic chicken with qu inoa tabouli Find this and other tasty gluten-free recipes at healthy foodguide.

If you have coeliac disease, your gut becomes inflamed when you eat even the smallest amount of gluten. And if you continue eating it, that inflammation will lower your body’s ability to absorb nutrients. This is why it’s essential that coeliacs see a qualified professional, such as a dietitian. This will avoid any further nutrient deficiencies, including the common iron deficiency A dietitia can advis n known as anaemia.

how to g e on et health b your ack on track


By removing gluten and being more aware of your diet, you may eat less sugar, refined carbohydrates and processed fat. To replace the foods you have cut, you might be tempted to try foods you ignored before, such as grains like quinoa and millet, which are good sources of protein and fibre. So, as a result of cutting gluten, your diet may become healthier.

HELP WEIGHT MANAGEMENT 4MAY A gluten-free diet has been shown to help coeliacs who are overweight to lose weight, and those of a normal wei to maintain it, so long as their diet consists of mos minimally processed foo A healthy gluten-free di means ensuring that yo enough protein, fibre and healthy fats from a variety of foods.


CASE STUDY Zoe Bentley is a 20-year-old nurse from Griffith, NSW. She cut out gluten last May when she was diagnosed with coeliac disease.

I did not present with ‘textbook’ symptoms of coeliac disease — I never had bowel issues, and eating gluten didn’t seem to affect me. Then, last January I went

overseas and during the second day of the trip I collapsed with a fever. After that, I had trouble breathing and walking long distances, and was constantly craving water and ice. I was diagnosed with iron-deficiency anaemia. I was given iron tablets and injections to help, but I progressively got worse.

By May, I was panting at work and struggling, and was hospitalised for a week. My heart wasn’t able to keep up with my anaemia and it was racing at 150 beats per minute. And my weight had dropped from 65kg down to 49kg.

The doctors didn’t consider coeliac disease until blood tests indicated inflammation was present. I then had a stroscopy, and when I woke I was given the news about being coeliac.

The f time I w out grocery shopping, I cried the whole trip. Looking back at that time, it seems so silly, but it really is an emotional hit to suddenly be told you can’t eat almost everything sold in the shops.

Only a month afterwards, my grey-looking anaemic skin cleared up and I had more energy than I’d had in what seemed like years.

Nowadays, my regular lunch will be a hearty salad full of colours, then maybe a nut bar and fruit salad, and I always love to have a cup of soup, which replaces coffee for me. For dinner, I cook meals in bulk and freeze them for the month; once you get into that routine, it’s so much easier.

Coeliac disease is hard to pinpoint because the symptoms are so broad. I was very thankful to have a diagnostic test that pointed to the right diagnosis, but others aren’t so lucky. Understanding the signs and doing simple tests with your GP, like the genetic test and the coeliac antibodies test, will reduce the amount of time that you feel unwell. Life gets so much better after you know what's wrong with you!

THE BOTTOM Many people who cut gluten from their diet experience mixed results that leave them unable to figure out what’s going on and what they need to do. However, consulting an Accredited Practising Dietitian or health professional if you have unresolved gut issues will point you in the right direction. Remember, diagnosis of gut disorders can be complicated. Coeliac disease is a very serious condition and requires diagnosis by gastroscopy. If you think you have coeliac disease, it’s essential that you contact your doctor to have a test before you start following a gluten-free diet. This is because if the tests are done on someone who has already cut gluten from their diet, the results are unreliable and can be falsely negative.

GET SUPPORT ĕſVisit for more information and practical advice. ĕſJoin the Facebook support group www. BeWellGlutenFree ĕſTurn to p90 for our dietitian’s 7–day gluten-free meal plan.




Are you being

tricked into shopping badly? With sneaky marketing, it’s easy to fill your shopping trolley with less-than healthy products without realising it. Make your next shop healthier — and cheaper — by strolling down the aisles with HFG editor Andrea Duvall.


hat kind of shopper are you? Do you stride the aisles with a well-ordered list, only picking up the items you need for the meals you have planned? Or are you more a roamer, with a rough idea of what you need, but open to inspiration as you go? If this sounds like you, then you’re more like to be upsold int buying less-hea food. Supermarkets use a number of clever strategies to target people just like you. Take for example those terrific bargains at the end of every aisle. “We look at the

price and say to ourselves ‘let’s get it!’ and that’s how these ‘bargains’ end up in our trolley without much thought,” explains dietitian Gabrielle Maston, director of Changing Shape. rmarkets charge fty premium for display area ecause it works. But you may have noticed that they’re only ver cleaning roducts or ary treats. You’ll r see anything health food section there,” Maston notes. “And you wouldn’t feel the same temptation with an apple or a stalk of celery,” she says. “People don’t tend to impulse buy fruit and vegetables.

food ❛isSelling a lesson in psychology ❜


We have devoted to

Bright display , shiny s hard to make it p self-res ractise traint

“As a consumer, you need to look beyond the colourful displays, as making healthy choices epends on it. The selling ood is both a lesson in ology as well as an art form, she says.

There are ❛three aisles in

the supermarket you never have to go down

A recent international study measured the amount of shelf space devoted to various unhealthy foods in supermarkets in eight countries. It found the UK had the greatest shelf space dedicated to chips, chocolate and confectionery. Australia came top for the most shelf space devoted to soft drinks. “Displays make people buy more,” Maston says. “It’s all bright and shiny and it’s hard to practise self-restraint, especially if you don’t have a clear shopping list.” So, faced with this onslaught of canny persuasion, what can we do? “I tell everyone there are three aisles in the supermarket you don’t ever have to go down: the chocolate; the biscuits; and the soft drink aisles,” she says. With so many brands and varieties on offer these days, how do you possibly figure out which is the healthiest choice?

MORE shelf space soft drinks than any other Western country MAY 2016 HEALTHY FOOD GUIDE



Professor Sandra Jones, Director of the Centre for Health and Social Research at the Australian Catholic University, has identified the following marketing ploys that could be leading you astray:

Faulty comparisons

The big stamp on the front of a pack Smith’s Original risps boasts ‘75% ss saturated fat’. ut when you read e fineprint, it doesn’t ean it contains 5 per cent less than used to, or less than ther crisps. It’s only 5 per cent lower in sat fat than crisps cooked with palmolein oil, confusing,” says Professor Jones, as few crisps are cooked in palmolein oil. Moreover, Smith’s crisps are still fried in vegetable oil, so they’re not a low-fat snack. Breakfast cereal portions are another example of confusing comparisons. Take a look at Coles Mighty Grain (below). The recommended serving size listed on the side of the pack is half a cup. But a glance at the illustration on the front of the box shows a bowl overflowing with clearly more than half a cup of cereal, and it even tells us that this is a ‘serving suggestion’! “We feel good about the product because we’ve read the nutritional values on the pack, yet the recommended portion size isn’t realistic,” says Professor Jones.


Don’t let the packaging influence what you buy

TRICK Beware going #2 green A US study compared people’s response to chocolate bars with green, white or red labels. It found that “green labels increase perceived healthfulness, especially among consumers who place high importance on healthy eating”. As a result of these findings, green is often used in food packaging to convey a more healthy choice. Consider the two very similar biscuit packs pictured above. “The packaging tells me the Snack Right brand is better for me. It’s green, it has beautiful pictures of fruit and berries on the front and it has a Heart Foundation tick,” says Professor Jones. But the back of the pack tells a different story. It has less fruit than the classic Spicy Fruit Roll, and it has more kilojoules.

Green ❛packaging

conveys a healthy food choice

Serving sizes can be misleading

Photos: iStock.


TRICK Healthy #3 words that mislead us Any food can claim to be ‘natural’, ‘healthy’ or ‘light’. There is no law limiting these claims to healthy foods. When Professor Jones found ‘Healthy Cookies’ being sold on the counter at her gym, she looked at the ingredients list. “They’re actually full of fat and sugar. But because they’re on the counter in a gym, you think they’re healthy,” she says. “A lot of our food decisions are contextual. So if I’m sitting somewhere ‘healthy’, I’m more likely to think the food there is healthy, too.” The health food aisle at the supermarket is another place where the ‘context’ can be misleading. Some of the foods found here are formulated for people with dietary needs, but that doesn’t mean they’re more nutritious than the regular brands. So the very title ‘health food aisle’ is a misnomer.

Irrelevant claims


If you saw a pack of boiled lollies which claimed they were fat free, you would think it a strange boast. After all, when did sugar, water and food colouring even remotely contain fat? And yet that’s how illogical some health claims have become. Confectionary is one of the worst cases in point, yet when we’re time poor at the supermarket or the petrol station, it’s easy to grab a pack which shouts a lot of healthy sounding words. The Irresistible uten-Free Snakes, pictured, carry an admirable number of f-appointed ticks: egg free, dairy free, gluten free, soy free, ctose friendly. But aren’t other brands of snake lollies also egg free, dairy free or soy free? Professor Jones points out that ‘gluten free’ has become a popular marketing claim. “This is important for coeliacs, but many people are misinterpreting that as meaning ‘it must be good for me’,” when it isn’t necessarily the case.


Food sold in ‘healthy’ places may not be h lthy as think

Watch for ticks & endorsements

“Ticks and stamps are positive certifications, but they’re not a reliable guide to the healthiest food on the shelf,” warns Professor Jones. So watch out for ‘ticks’ that are sel awarded by a company’s marketing teams. Another claim that can be misunderstood is ‘source of fibre’ says Professor Jones. “Some people will interpret source of fibre to mean the food has lots of fibre. But it only means it has some fibre in it.” Instead, look for products that say they are a ‘good source of fibre’. This claim is regulated and foods need to have 4g of fibre per serve to make this claim. But spotting the difference can be tricky. So, next time you visit the supermarket, be savvy. “Look past the colours and cleverly crafted claims. The only useful information is the nutrition label,” says Professor Jones. “Everything else is advertising.” MAY 2016 HEALTHY FOOD GUIDE



How we can all reduce our risk

Latest research shows a disturbing link between what we eat and harmful changes in the brain which may increase the risk of Alzheimer’s.


Additional text: Andrea Duvall. Photos: iStock.


THE DIETBRAIN LINK Most of us know that a high-fat diet is bad for our heart as well as our weight. But did you know that a poor diet may also increase our risk of dementia? There’s growing evidence suggesting that the same unhealthy habits that lead to obesity, high blood pressure and type 2 diabetes may also increase the risk of developing Alzheimer’s and vascular dementia (the second most common form of dementia). In a recent study, the brains of elderly people were scanned. Scientists found that those with hardened arteries and high blood pressure were more likely to exhibit changes in the brain that are associated with Alzheimer’s. “It’s pretty clear that untreated high blood pressure in our 30s, 40s and 50s has a major impact on the risk of developing dementia,” says John Watkins, CEO of Alzheimer’s Australia. “We’re never going to get a cure in one tablet because there are so many types of dementia. But more and more we’re looking at the preventable issues,” he says.

Brain powe Cut sugary r? , fatty foods & ea t more fibre, espe ciall whole grain y s

How it happens Dementia occurs when protein plaques (abnormal clusters) and tangles (twisted strands) develop in the brain tissue, which block cell signals and lead to the death of brain cells. Early symptoms are confusion and disorientation, memory loss and language problems.

5 ways to cut your risk Results from a 35-year study have identified these five healthy lifestyle habits in preventing dementia: 1 Exercise regularly 2 Don’t smoke 3 Maintain a healthy weight 4 Follow a healthy diet 5 Keep alcohol intake low

Fats bring it on According to a 2006 study, a moderate intake of saturated fat in mid-life (45–60 years) was enough to double the risk of dementia. Trans fats (industrially produced fats used in foods such as biscuits and pastry) are even more damaging. In a diet high in trans fats, the cell membranes in your brain become less permeable. This makes it more difficult for the cells to dispose of waste. This triggers inflammation in the brain, blocking signals and resulting in Alzheimer’s symptoms.

The insulin link A connection between Alzheimer’s disease and type 2 diabetes is also being explored. Following a meal, insulin is released from the pancreas, whisking glucose out of the bloodstream and into the body’s cells. But in people with type 2 diabetes, the cells don’t accept the glucose (because of their insulin resistance). So, over time, the glucose in the bloodstream just accumulates. MAY 2016 HEALTHY FOOD GUIDE




Th in o

ur diet to give your fighting chance

insulin “Type 2 diab Alzheimer’s share a com mechanism,” says Watson. As insulin promotes the healthy functioning of brain cells, scientists think insulin resistance may play a key role in the way the disease develops. This might explain why people with type 2 diabetes are more predisposed to dementia.

Did you know… In Australia, more than 353,800 Australians live with dementia. By the age of 65, almost one in 10 of us will have it, and after the age of 85 our risk rises to an alarming one in three. There are also more than 25,000 people under the age of 65 currently with dementia, some sadly as young as 30. There is currently no cure and dementia is now the second leading cause of death in Australia.


The good news is you can slash your chances of developing dementia by following a healthy diet. Research shows that people who are overweight in mid-life are 71 per cent more likely to develop dementia than those of a normal weight. To lose weight and enjoy a brain boost, follow these tips:

Fill up on fruit & veg Fresh fruit and veg could help lower your risk. This may be due partly to the antioxidants found in brightly coloured fruits and vegies, which help protect healthy cells. To get your five serves a day, add fruit or veg into every meal: for breakfast, slide a tomato or some spinach onto eggs on toast; at lunch, stack your sandwich with crunchy salad; and at dinner, plate up your veg to fill half the plate.

2 Include omega-3

Although more research is needed, there’s evidence that omega-3 fats play a role in maintaining brain health. The best source is oily fish, such as salmon, tuna, sardines and trout. Aim for two to three servings a week. Unsaturated fats, such as those found in avocado, olive oil an also been f reduce the of develop dementia about half

Focus on fibre Research shows that a high-fibre diet reduces cholesterol and your risk of heart disease and type 2 diabetes. It keeps your brain healthy, too. To reach your daily target of 25–30g of fibre, opt for wholegrain versions of bread, cereal, pasta and rice.

Following healthy ha b can cut you its r risk of dementi a by 60%

Easy ways to get active

GET INTO THE EXERCISE HABIT Perhaps the most encouraging news is the extent to which exercise can play a role in preventing dementia. Researchers found that people who followed any four of the five healthy lifestyle habits (see box on p51) experienced a 60 per cent decline in the onset of dementia (as well as 70 per cent fewer instances of heart disease, stroke and diabetes), compared to those who followed none — and exercise was the most significant. “Physical activity comes up again and again as THE critical issue,” says Watkins. “It improves your weight, it reduces hypertension and improves blood flow around the brain and the body. “Physical activity also improves brain plasticity [which governs our ability to learn and think]. It also reduces ‘risky’ stress hormones, which is important because stress is also a risk factor for dementia.” HFG TIP: Exercise may also help those who already have Alzheimer’s. A recent Cochrane Collaboration review found that being active improved patients’ cognitive skills and their ability to get out of a chair.

Keep fit and your brain healthy by walking 10,000 steps a day

Exercise is key — but that doesn’t have to mean hitting the gym or taking up a new sport (unless you want to, of course). Experts advise you fit in at least 150 minutes of moderate-intensity activity every week — which is five sessions of 30 minutes each. There are plenty of ways you can hit this target, such as swimming, cycling or taking an aerobics class. But for most of us, walking is the easy option. To get the maximum benefits, make sure you walk briskly — so talking at the same time is a little hard. Or consider taking a long walk at lunchtime. Or leave your car further from the office or station and add those steps into your commute. As a general rule, we should aim to walk 10,000 steps a day. A fitness tracker can be helpful for reaching this goal



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discover tasty greens

easy chicken dinners

crumble makeover

TREAT YOUR MUM! This Mother’s Day, bake up a dozen scrumptious roses for mum to show you really care. Discover delicious ways to eat your greens; and we give you new, easy chicken recipes to try!

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.

Apple rose tarts, p84

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


9dairy free 9diabetes friendly 9gluten free 9vegetarian




fowl Rev up your weeknight meals with this coop of healthy chicken dishes!

lay ★




Spicy Malaysian chicken curry with coconut rice (See recipe on p60)


PER SERVE 1979kJ/473cal Protein 29.1g Total Fat 16.4g Sat Fat 6.5g Carbs 49.2g

Sugars 6.4g Fibre 5.1g Sodium 559mg Calcium 77mg Iron 3.1mg

Recipes: Sarah Swain. Photography: Mark O’Meara. Styling: Julz Beresford. Food Prep: Kerrie Ray.


GIVE CHICKEN THIGHS A TRY! • Save money on family

weeknight dinners with budget-friendly thighs. • Remove the skin to lower the fat content without losing juicy flavour and moisture. • Slow-cook them for melt-in-your-mouth texture in stews.

Mexican chicken hotpot with polenta (See recipe on p62)


PER SERVE 2401kJ/574cal Protein 37.9g Total Fat 12.2g Sat Fat 2.9g Carbs 65.1g

Sugars 20.5g Fibre 15.4g Sodium 643mg Calcium 360mg Iron 4.8mg




Lemongrass chicken pasta salad Serves 6 Cost per serve $3.80 Time to make 30 min, plus marinating time

9dairy free 9diabetes friendly 500g skinless, boneless chicken thigh fillets 2 tablespoons lemongrass paste 4cm piece fresh ginger, grated 1 tablespoon olive oil 3–4 tablespoons lemon juice Pasta salad 200g pasta (penne or spirals) 1½ cups canned no-added-salt corn kernels

4 cups baby spinach 4 shallots, thinly sliced ¹⁄³ cup oil-free semi-dried tomatoes, chopped ¹⁄³ cup sultanas 1 ripe avocado, peeled, sliced ¹⁄³ cup coriander or basil, roughly chopped, plus extra, to garnish 3 tablespoons flaked almonds 1 Mix chicken with lemongrass paste, ginger, olive oil and lemon juice in a shallow bowl. Cover and leave to marinate in fridge for at least an hour, or overnight. 2 Spray a large non-stick frying pan with olive oil and set over medium-high heat. Pan-fry

chicken for 5–6 minutes, each side, or until golden and cooked through. Remove from the pan and set aside to cool slightly. 3 Cook pasta according to packet instructions, or until al dente. Drain well, reserving about ¼ cup of cooking water. Transfer pasta to large bowl and add reserved cooking water (this stops the pasta from sticking). 4 Add remaining ingredients to the pasta. Toss gently to combine. 5 Roughly chop the chicken and add to salad. Season with cracked black pepper and garnish with extra herbs. Serve either warm or chilled.

Lemongrass chicken pasta salad



PER SERVE 1969kJ/471cal Protein 24.3g Total Fat 20.4g Sat Fat 4.3g Carbs 44.6g


Sugars 13.0g Fibre 6.2g Sodium 94mg Calcium 63mg Iron 3.1mg

Turmeric & herb chicken kebabs with beetroot salad (See recipe on p62)

Skewers of protein-packed chicken bring

this easy meal to life!




This is true comfort food — serve this Spicy Malaysian chicken curry with coconut rice (p56) Serves 6 Cost per serve $6.20 Hands-on time 15 min Cooking time 30 min

9dairy free 9diabetes friendly 2 medium onions, sliced 700g skinless, boneless chicken thigh fillets 2 kaffir lime leaves 1 cinnamon stick, halved 3 star anise, optional ¾ cup reduced-fat coconut milk ½ cup reduced-salt chicken stock 1 teaspoon sugar 1 tablespoon reduced-salt soy sauce 1 tablespoon fish sauce 4 cups green beans, trimmed 3 large carrots, cut into chunks ¹⁄³ cup chopped coriander, plus extra, to garnish Curry paste 3 garlic cloves, chopped 2 red chillies, chopped 1 stalk lemongrass, outer stalk removed, thinly sliced 4cm piece fresh ginger, peeled, chopped 2 shallots, chopped ½ teaspoon turmeric 1 tablespoon olive oil Juice of 1 lemon Coconut rice 1½ cups basmati rice ²⁄³ cup reduced-fat coconut milk 2cm piece fresh ginger, peeled, grated


1 Make curry paste: Place all ingredients in a small food processer or blender, and process until a paste is formed, adding a little water if necessary. 2 Spray a large, deep non-stick frying pan with olive oil and set over medium-high heat. Cook paste for a few minutes, until fragrant. Add onions and cook until soft, stirring occasionally. 3 Add chicken to pan and stir to coat with paste. Add lime leaves, spices, coconut milk, stock, sugar and sauces with ½ cup of water. Bring to the boil, then simmer, covered, for 30 minutes, or until the chicken is tender. 4 Meanwhile, prepare the rice. Place all rice ingredients in a large saucepan with 2 cups of water. Bring to the boil, then reduce heat to low and simmer, covered, for 15–20 minutes, or until rice is cooked. Remove from heat. Stand for 5–10 minutes. 5 Add beans and carrots to the curry with the coriander. Cook for a further 5–8 minutes. Serve chicken curry with coconut rice and garnish with extra coriander.

Spanish chicken Serves 6 Cost per serve $3.80 Hands-on time 15 min Cooking time 45 min

9gluten free 9dairy free 9diabetes friendly 1 tablespoon olive oil 1 large red onion, sliced 2 garlic cloves, crushed 800g skinless, boneless chicken thigh fillets 1¾ cups brown rice ¹⁄³ cup red wine

1 cup gluten-free reduced-salt chicken stock 2 tablespoons no-added-salt tomato paste 3–4 strands saffron (optional) ¹⁄³ cup fat-free semi-dried tomatoes 1 medium red capsicum, diced 1 x 250g punnet cherry tomatoes 3 cups mushrooms, sliced ¹⁄³ cup chopped fresh herbs (sage, tarragon or oregano), plus extra, to garnish ½–1 teaspoon smoked paprika 3 tablespoons chipotle sauce 2 cups green beans, trimmed ¾ cup frozen peas ¼ cup black olives 6 cups mixed salad leaves, to serve 1 Heat olive oil in a large flameproof casserole dish, set over medium-high heat. Sauté onion and garlic until softened. Add chicken and cook for 2–3 minutes, each side, until evenly browned. 2 Add rice to the dish and stir for a few minutes, coating grains in oil. Add wine, stock, tomato paste and saffron, if using, with 5 cups of hot water; stir well. 3 Add remaining ingredients, except beans, peas and olives. Bring to the boil, then simmer, covered, for 30–35 minutes, stirring occasionally, adding a little more water if needed. 4 Stir through beans, peas and olives. Cook for a further 5–10 minutes to heat through. Garnish with extra herbs and serve with salad leaves.

high-fibre dish to warm up chilly nights Spanish chicken

Spoon into this hearty dish of Spanish flavour



PER SERVE 2154kJ/525cal Protein 34.7g Total Fat 14.9g Sat Fat 3.8g Carbs 54.3g

Sugars 7.7g Fibre 8.1g Sodium 295mg Calcium 64mg Iron 3.8mg




Mexican chicken hotpot with polenta (p57) Serves 4 Cost per serve $6.40 Hands-on time 15 min Cooking time 40–50 min

9gluten free 2 teaspoons olive oil 1 medium onion, finely chopped 2 garlic cloves, chopped 2 tablespoons chilli paste 2 x 400g cans no-added-salt chopped tomatoes 4 small skinless chicken thigh cutlets (bone-in), trimmed of excess fat 2 cups button mushrooms, halved 1 medium red capsicum, chopped 1 medium green capsicum, chopped Juice of 1 lime 2 teaspoons sugar 1 x 400g can no-added-salt chickpeas, rinsed, drained 1 x 400g no-added-salt kidney beans, rinsed, drained ¹⁄³ cup chopped coriander, plus extra, to garnish 6 tablespoons reduced-fat plain yoghurt, to serve Polenta 2 cups reduced-fat milk 1¼ cups polenta 1 Heat olive oil in a large, deep non-stick frying pan over mediumhigh. Sauté onion and garlic until softened. Add chilli paste and chopped tomatoes, and cook for a further few minutes. 2 Add chicken thighs with mushrooms, capsicum, lime juice and sugar. Bring to the


boil. Reduce heat to low, cover and simmer for 40–50 minutes, stirring occasionally, or until chicken is tender and falling off the bone. Add rinsed chickpeas, kidney beans and chopped coriander. Stir to heat through. 3 Meanwhile, pour milk into a large non-stick saucepan with 1½ cups water. Place over medium heat and bring to a simmer. Gradually add the polenta, stirring continuously with a whisk for 3–4 minutes until smooth and creamy. 4 Serve chicken with polenta and top with coriander, and a spoonful of yoghurt.

Turmeric & herb chicken kebabs with beetroot salad (p59) Serves 4 Cost per serve $5.10 Hands-on time 20 min, plus marinating time Cooking time 15–20 min

9diabetes friendly 12 small wooden skewers, soaked 600g skinless, boneless chicken thigh fillets, sliced into thin strips 1½–2 teaspoons turmeric 2 tablespoons olive oil 3 tablespoons lemon juice 3 tablespoons fresh oregano, chopped 1 cup cherry tomatoes 1 medium red onion, cut into chunks

¹⁄³ cup toasted sunflower seeds 4 tablespoons orange juice 2 tablespoons white wine vinegar 2 garlic cloves, crushed 2 carrots, grated or julienned To serve ¹⁄³ cup reduced-fat plain yoghurt 4 tablespoons reduced-fat hoummos 4 spinach or wholemeal flat breads, warmed, to serve 1 Mix turmeric, olive oil, lemon juice and oregano in a shallow bowl. Add chicken strips, stir to coat, cover and leave to marinate in fridge for at least 1 hour, or overnight. 2 Once marinated, thread chicken onto 8 skewers. Thread cherry tomatoes and onion alternately onto 4 separate skewers. Spray all with olive oil. 3 Preheat a barbecue hotplate or grill pan to high. Cook the chicken skewers, brushing with the marinade and turning once, until tinged golden at edges and cooked through. Cook vegetable skewers for a few minutes, until onion is caramelised and tomatoes start to blister. 4 Combine salad ingredients in a large bowl. Mix yoghurt with hoummos in a small bowl. 5 Serve chicken and vegetable kebabs with beetroot salad, warmed wraps and yoghurt hoummos on the side. HIGH



Beetroot salad 2 medium beetroot, thinly sliced 200g green beans, steamed or blanched

2297kJ/550cal Protein 38.2g Total Fat 29.2g Sat Fat 5.6g Carbs 29.3g

Sugars 12.5g Fibre 8.0g Sodium 344mg Calcium 133mg Iron 4.2mg

learn to

Stuck in a rut of carrot sticks and steamed broccoli? Never fear — here are tasty ideas for using some less-loved greens.

LOVE your GREENS! Expand your vegetable repertoire & enjoy new taste sensations!

Recipes: Sally Parker. Photography: Mark O’Meara. Styling: Julz Beresford. Food Prep: Kerrie Ray.

Fennel is crunchy and a bit sweet

Silverbeet is versatile and highly nutritious

Brussels sprouts are related to broccoli and cabbage





Why silverbeet? • This leafy green is

Silverbeet & white bean soup (See recipe on p70)

PER SERVE 1098kJ/263cal Protein 15.2g Total Fat 11.4g Sat Fat 4.4g Carbs 22.2g


Sugars 7.8g Fibre 6.5g Sodium 935mg Calcium 269mg Iron 3.1mg

rustling with energising iron and satisfying fibre. • Pair silverbeet with vitamin C-rich veg, like tomatoes, to maximise iron absorption. • A bunch may look big but the leaves wilt down when cooked, so load up! • Always rinse the leaves, and if adding to a quick al trim off the thick h takes longer slow-cook ou can add nd all. erbeet has a more st flavour than y spinach leaves. egnant women benefit from this te-rich veg.

Lamb & silverbeet filo pies (See recipe on p70)

Dig into these hearty, iron-packed pies topped with crispy filo



PER PIE 1332kJ/319cal Protein 25.6g Total Fat 11.3g Sat Fat 2.7g Carbs 25.3g

Sugars 6.2g Fibre 6.7g Sodium 421mg Calcium 89mg Iron 5.0mg





Shaved Brussels sprouts salad with prosciutto & poached eggs Serves 4 Cost per serve $4.90 Time to make 20 min Dressing 1 tablespoon olive oil 1 tablespoon Dijon mustard ¼ cup lemon juice 100g prosciutto 4 eggs 2 teaspoons white vinegar, for poaching eggs 2 cups trimmed kale leaves, finely shredded 150g Brussels sprouts, trimmed, finely shredded (See Cook’s tip) ½ red onion, thinly sliced


4 cups baby cos lettuce, torn ¼ cup (40g) shaved parmesan 4 slices wholegrain bread, to serve 1 Place olive oil, mustard and lemon juice in a large salad bowl; whisk and season with cracked black pepper. 2 Preheat grill to high. Place prosciutto in a single layer on a baking tray. Grill for 1–2 minutes until golden and crisp; set aside. 3 Add vinegar to a small saucepan of water and simmer. Create a whirlpool in the water with a spoon. Break eggs, one at a time, into the water and cook for 2–3 minutes for a runny yolk,

Shaved Brussels sprouts salad with prosciutto & poached eggs

or until cooked to your liking. Remove poached eggs with a slotted spoon; set aside. 4 Place kale, Brussels sprouts, onion and lettuce into the bowl with dressing; toss. Divide salad among 4 bowls; top with prosciutto, parmesan and eggs. Serve with wholegrain bread. Cook’s tip Use a mandolin to shred Brussels sprouts finely. HIGH


PER SERVE 1328kJ/318cal Protein 21.8g Total Fat 16.4g Sat Fat 5.2g Carbs 17.2g

Sugars 4.7g Fibre 6.6g Sodium 853mg Calcium 215mg Iron 3.2mg


your hunger with this creamy low-kJ roasted veg pasta

Brussels sprouts, pumpkin & blue cheese pasta

Why Brussels sprouts?

(See recipe on p70)

• Sauté or stir-fry sprouts until

al dente for a sweeter flavour. Overcooking gives a pungent sulphurous smell. • Boiled sprouts lose some of their valuable nutrients. • Eating just five Brussels sprouts provides you with two days’ worth of flu-fighting vitamin C. • Shaved raw sprouts are an easy fibre-rich alternative to salad leaves.

PER SERVE 1553kJ/372cal Protein 14.6g Total Fat 7.4g Sat Fat 4.1g Carbs 56.3g

Sugars 8.3g Fibre 8.6g Sodium 283mg Calcium 106mg Iron 1.9mg



hfg RECIPES a fork. Place them on prepared tray and bake for 40–45 minutes, turning halfway through, or until soft when pierced with a skewer. Slice lengthways to serve. 3 Add halved cherry tomatoes to the chicken pan for the last 15 minutes of cooking time. Fold through the baby spinach. 4 Serve chicken and fennel with beans and baked sweet potato. Cook’s tip Trim stalks and base from fennel bulb. Use a mandolin to shred bulb into fine slices that will caramelise during cooking.





Bake shredded fennel for a sweet caramelised

Roasted fennel & chicken tray bake

Roasted fennel & chicken tray bake Serves 4 Cost per serve $4.85 Hands-on time 10 min Cooking time 1 hour

9gluten free 9dairy free 9diabetes friendly 4 small sweet potatoes (about 200–250g each) 1 teaspoon fennel seeds, crushed 2 teaspoons lemon zest 2 garlic cloves, crushed 400g skinless chicken thigh fillets 1 large fennel bulb, shredded (See Cook’s tip) 3 teaspoons olive oil ½ cup reduced-salt, gluten-free chicken stock



1681kJ/402cal Protein 27.0g Total Fat 11.3g Sat Fat 2.8g Carbs 43.7g

Sugars 19.3g Fibre 8.8g Sodium 227mg Calcium 134mg Iron 3.9mg

Warm fennel, mushroom & barley salad Serves 4 Cost per serve $4.20 Time to make 40 min

1 cup cherry tomatoes, halved 2 cups baby spinach 2 cups steamed green beans, to serve 1 Preheat oven to 200°C. Place crushed fennel seeds, lemon zest and garlic in a medium bowl. Add chicken and coat with mixture. Place shredded fennel on the base of a medium baking dish, drizzle with olive oil; top with chicken thighs and add stock. Bake for 1 hour, or until chicken is cooked and golden, and fennel is tender. 2 Meanwhile, line a large baking tray with baking paper. Scrub sweet potatoes and pat dry with a paper towel; prick all over with

9vegetarian 9diabetes friendly 1 cup pearl barley 2 cups reduced-salt vegetable stock 1 tablespoon sunflower seeds 1 tablespoon pepitas 1 tablespoon olive oil 1 large fennel bulb, finely shredded 2 shallots, sliced 250g mushrooms, sliced 1 cup frozen corn kernels 2 tablespoons chopped flat-leaf parsley ¹⁄³ cup reduced-fat plain yoghurt 1 Place pearl barley in a medium saucepan with stock and set over medium heat. Cook, covered, for

25 minutes, or until barley is tender and liquid is absorbed. Remove from heat and cover to keep warm. 2 Meanwhile, place a large non-stick frying pan over a medium-high heat. Then add the sunflower seeds and pepitas and cook, stirring, for 1–2 minutes, or until lightly golden. Transfer to a plate and set aside. 3 Add half the olive oil to the pan and return to medium heat. Add shredded fennel and cook

for 6–8 minutes, turning once, until tender. Transfer to a plate. Add remaining oil to pan and cook shallots and mushrooms until tender. 4 Add corn and heat through; stir in barley and fennel. Place salad on serving plates, sprinkle with chopped parsley and roasted seeds, and serve with spoonfuls of yoghurt. Serving suggestion Serve with pan-fried pork medallions or grilled chicken breast.

Why fennel? • Fennel has a slight liquorice flavour. • You eat the bulb, use the stalks in soups, and garnish with the leaves. • Fennel is high in vitamin C to boost your immune system in winter. • Roasting caramelises this veg to enhance its natural sweetness.

Warm fennel, mushroom & barley salad

PER SERVE 1318kJ/315cal Protein 11.2g Total Fat 8.8g Sat Fat 1.4g Carbs 42.8g

Sugars 5.4g Fibre 8.8g Sodium 562mg Calcium 90mg Iron 2.7mg




Silverbeet & white bean soup (p64)

Lamb & silverbeet filo pies (p65)

Repeat process with remaining filo to cover all pies. Spray filo topping with olive oil and bake for 25–30 minutes, or until filo is crisp and golden.

Serves 4 Cost per serve $3.70 Time to make 30 min

Serves 6 Cost per serve $5.85 Hands-on time 15 min Cooking time 1 hour


9dairy free 9diabetes friendly

1 tablespoon olive oil 1 leek, chopped 1 celery stalk, chopped 1 large carrot, chopped 2 garlic cloves, finely chopped 6 cups reduced-salt vegetable stock 4 cups shredded silverbeet leaves (about ½ bunch, white stalks removed) 1 x 400g can no-added-salt butter beans, rinsed, drained 4 slices wholegrain sourdough bread ½ cup reduced-fat ricotta 30g grated reduced-fat mature cheddar cheese

1 tablespoon olive oil 1 large brown onion, sliced 2 garlic cloves, crushed 500g lean lamb steaks, diced 1 teaspoon cumin 1 x 50g sachet no-added-salt tomato paste 2 tablespoons plain flour 1 x 400g can no-added-salt chopped tomatoes ½ cup reduced-salt beef stock 2 large carrots, sliced 1 x 400g can no-added-salt chickpeas, rinsed, drained 4 cups chopped silverbeet leaves (about ½ bunch, white stalks removed) Olive-oil spray 6 filo pastry sheets

400g pumpkin, peeled, diced 16 Brussels sprouts, quartered 250g penne pasta ½ cup reduced-salt vegetable stock ¹⁄³ cup Philadelphia Light Cream for Cooking 40g soft blue cheese (such as Blue Castello), chopped 2 tablespoons chopped chives 4 cups mixed salad leaves, to serve

1 Heat olive oil in a large saucepan over medium heat. Sauté onion and garlic for 5 minutes, or until soft. Add lamb and cook for 4–5 minutes, or until browned. Stir in cumin, tomato paste and flour; cook for 1 minute. 2 Add canned tomatoes, stock and carrots to pan; stir. Cover and simmer, stirring occasionally, for 30 minutes. Stir in chickpeas and silverbeet; cook for a further 2 minutes, or until the silverbeet has just wilted. 3 Preheat oven to 190°C. Lightly spray 6 x 1½-cup capacity pie dishes with olive oil. Divide lamb mixture among dishes. Cut filo sheets, 2 at a time, into quarters; scrunch and arrange over lamb.

1 Preheat oven to 200°C. Line a large baking tray with baking paper. Place diced pumpkin and Brussels sprouts on the prepared tray and then lightly spray with olive oil. Roast for 20–25 minutes, or until tender and lightly golden. 2 Meanwhile, cook pasta in a large saucepan according to packet instructions, or until al dente. Drain and return pasta to pan. Add stock, cream and blue cheese to pasta, and stir gently to heat through. 3 Fold roasted Brussels sprouts and pumpkin through pasta. Divide pasta among 4 serving plates, garnish with chives and serve with salad leaves.

1 Preheat oven to 180°C. Heat olive oil in a large saucepan over medium heat. Add the chopped leek, celery and carrot and cook, stirring, for 10 minutes, or until soft. Add the garlic and cook for a further 30 seconds, or until fragrant. 2 Add stock to pan, cover, and simmer for 10 minutes. Add silverbeet and butter beans, cover, and simmer for 5 minutes, or until the silverbeet is tender. 3 Combine ricotta and cheddar cheese in a small bowl. Grill bread on both sides in the oven until golden. Top with cheese mixture and bake for a further 10 minutes, or until warm and cheddar is melted. Serve soup with cheese toast.


Brussels sprouts, pumpkin & blue cheese pasta (p67) Serves 4 Cost per serve $5.05 Time to make 25 min

9vegetarian 9diabetes friendly

Upside-down PIZZA Try this fresh way to cook a family favourite — and enjoy a perfectly light and crispy base every time!

Pumpkin, feta & tomato pizza

Recipes: Niki Bezzant. Photography: Devin Hart. Styling & food prep: Sarah Swain.

(See recipe overleaf)




Here’s how it’s done! Makes 1 base (serves 4) Time to make 1 hour

Ingredients 1½ cups plain flour Pinch of salt 8g sachet instant dry yeast ¹⁄³ cup lukewarm water You’ll also need A 28cm x 40cm baking dish A large board or baking dish for serving pizza


While dough is proving, prepare your pizza toppings (see opposite for recipes). Line a large baking dish with baking paper. Place toppings as per recipe in the dish. Spray with oil. Bake for 10 minutes, or according to instructions in recipe.




Carefully cover the baked toppings in the dish with the rolled-out dough. Press down gently. Spray with oil and bake for a further 15 minutes, or until pizza crust is golden and crisp.


Heat oven to 200°C. Place flour, salt and yeast in a large bowl. Make a well in the centre. Use a palette knife or wooden spoon to mix in just enough lukewarm water to bind mixture.


Turn dough onto a lightly floured surface. Knead for 5 minutes to form a smooth (not sticky) ball. Use a little extra flour if necessary. Spray a large bowl and plastic wrap with a little oil. Place dough in bowl and cover loosely with wrap, oiled side in. Set aside in a warm, draught-free place to prove (rise) for about 30 minutes. Dough should double in size.


Once dough is proved, turn out on a lightly floured surface. Again, knead until smooth. Roll out dough to make a large rectangle — big enough to cover your baking dish.

Take baking dish out of the oven and carefully invert pizza on to a large board. Peel off the baking paper. Add other toppings to pizza, according to your recipe, and serve.

Pumpkin, feta & tomato pizza (p71) Serves 4 Cost per serve $2.05 Time to make 40 min

9diabetes friendly 9vegetarian 1 quantity pizza dough (p72) 300g pumpkin, sliced thinly 1 red onion, sliced thinly 1 x 250g punnet cherry tomatoes, halved ¼ cup pumpkin seeds, toasted 125g reduced-fat feta, crumbled 1 cup rocket leaves 1 tablespoon olive oil 4 cups mixed salad, to serve 1 Prepare pizza dough. 2 Roast pumpkin and onion for 10 minutes in a lined baking dish at 200°C, then remove from the oven. Add tomatoes. Toss to mix. 3 Place rolled-out dough over vegies. Bake for 15–20 minutes, or until base is crisp and golden. 4 Remove from oven, invert on to a board (see step 6, p72), peel off baking paper. Top pizza with feta, rocket and pumpkin seeds. Drizzle with olive oil and season. Serve with mixed salad.

PER SERVE (¼ pizza + 1 cup salad) 1692kJ/405cal Protein 18.5g Total Fat 14.2g Sat Fat 4.5g Carbs 48.0g

Sugars 7.6g Fibre 6.7g Sodium 404mg Calcium 164mg Iron 3.8mg

Salmon & asparagus pizza

Salmon & asparagus pizza Serves 4 Cost per serve $5.50 Time to make 40 min

9diabetes friendly 1 quantity pizza dough (p72) 1 bunch asparagus, stems halved 2 cups broccoli florets 200g wood-roasted salmon or no-added-salt canned salmon, drained 125g fresh mozzarella, torn in pieces Zest of 1 lemon 1 tablespoon olive oil 4 cups mixed salad, to serve 1 Prepare pizza dough. 2 Roast asparagus and broccoli in a rectangular lined baking

dish for 10 minutes at 200°C, then remove from the oven. 3 Place rolled-out dough over vegies. Bake for 15–20 minutes, or until base is crisp and golden. 4 Remove from oven, invert on to a board (step 6, p72), peel off baking paper. Quickly top the pizza with salmon and mozzarella. Drizzle with olive oil, sprinkle with lemon zest and season with cracked black pepper. Serve with mixed salad. HIGH


PER SERVE (¼ pizza + 1 cup salad) 1871kJ/444cal Protein 33.4g Total Fat 16.4g Sat Fat 5.8g Carbs 38.9g

Sugars 1.1g Fibre 4.8g Sodium 387mg Calcium 334mg Iron 2.2mg




Bake these low-kJ ‘bowls’ for a delicious side dish

Egg & bacon stuffed tomato (See recipe on p76)


New ways with vegies Turn your veg into edible ‘bowls’ or use them instead of pasta. Enjoy!

Mushroom topped with spinach, sun-dried tomatoes & goat’s cheese, with kale salad Serves 1 Cost per serve $3.50 Time to make 20 min

9gluten free 9vegetarian 9diabetes friendly 1 handful baby spinach 1 large flat field mushroom 3 sun-dried tomatoes, diced 1 slice goat’s cheese, 1cm thick Salad 2 handfuls curly kale, thick stems removed 1 tablespoon olive oil, plus extra to drizzle 1 teaspoon balsamic vinegar 1 small garlic clove, finely chopped 1 Preheat the oven to 160°C. 2 Place the spinach and 2 teaspoons water in a pan and steam until leaves wilt. 3 Gently fry the whole mushroom on each side in a little olive oil, until both sides are beginning to moisten as the mushroom releases some of its juices. Transfer to a baking tray, gill-side up. Fill with the wilted spinach, then add the sun-dried tomatoes and top with the slice

Mushroom topped with spinach, sun-dried tomatoes & goat’s cheese, with kale salad of goat’s cheese. Bake in the oven just until the goat’s cheese melts — keep an eye on it! 4 Place kale in a bowl. Drizzle with a little olive oil, then massage into the kale until wilted. Whisk together the vinegar, olive oil and garlic, and season to taste with pepper. Dress the kale before plating up.

PER SERVE 1487kJ/356cal Protein 15.4g Total Fat 24.8g Sat Fat 6.8g Carbs 12.5g

Sugars 10.9g Fibre 11.3g Sodium 185mg Calcium 177mg Iron 4.2mg




Roll up, roll up for some creative cannelloni — so easy to prepare and so good for you! skin has started to wrinkle and the egg filling is golden.

PER SERVE 848kJ/203cal Protein 17.9g Total Fat 12.0g Sat Fat 4.0g Carbs 4.7g

Egg & bacon stuffed tomato (p74) Serves 1 Cost per serve $1.65 Hands-on time 10 min Cooking time 25 min

Sugars 4.5g Fibre 2.2g Sodium 700mg Calcium 42mg Iron 1.7mg

Eggplant cannelloni with walnut pesto on rich tomato sauce Serves 1 Cost per serve $4.10 Time to make 40 min

9gluten free 9dairy free

9gluten free 9vegetarian

1 large egg 1 large truss or field tomato, top cut off like a lid, and insides scooped out to create a ‘bowl’ 1 rasher lean bacon, chopped

3 long slices, 0.5–1cm thick, from 1 large eggplant Olive oil, for brushing and cooking

1 Preheat the oven to 200°C and lightly oil a baking tray. 2 Whisk the egg in a bowl and heat a little oil in a non-stick pan. Tip in the egg and cook over a high heat, stirring for a minute or so, until it is just starting to scramble, but is still mostly liquid. Season with pepper to taste. 3 Place the hollowed-out tomato on the baking tray and fill with the part-scrambled egg and the chopped bacon. Lay the tomato ‘lid’ on the tray, too. 4 Cook in the oven for about 25 minutes, until the tomato


Tomato sauce ½ red onion, finely chopped 1 garlic clove, finely chopped 200g tomato passata 1 teaspoon dried oregano Pesto 5 tablespoons walnuts 25g fresh basil leaves 2 garlic cloves, finely chopped 3 teaspoons grated parmesan cheese 1½ tablespoons olive oil 1 Preheat the oven to 180°C. 2 Brush the eggplant slices on both sides with olive oil and place on a non-stick baking tray. Bake in the oven (or under a grill)

for about 20 minutes, or until golden on both sides and soft enough to roll, but not so soft they will fall apart. 3 For the tomato sauce, heat a little olive oil in a pan, add the onion and garlic, and sauté until the onion softens. Add the passata and oregano, and simmer for 12–15 minutes. 4 Meanwhile, place all the pesto ingredients in a food processor, with pepper to taste, and pulse to create a coarse pesto. 5 Place a generous dollop of pesto in the centre of each eggplant slice, then roll up. Warm in the oven for a few minutes. Heat through the tomato sauce, then ladle it on the serving plate and place the cannelloni on top of the sauce. HFG tip Serve cannelloni with a slice of wholegrain bread to soak up the sauce. Use leftover pesto as a dip with crudités.

PER SERVE 1932kJ/462cal Protein 10.4g Total Fat 37.3g Sat Fat 4.5g Carbs 15.6g

Sugars 14.8g Fibre 13.2g Sodium 203mg Calcium 205mg Iron 3.0mg

This is an edited extract from The Power of Three by Dale Pinnock, published by Hardie Grant Books, RRP $39.99, available in stores nationally.

Eggplant cannelloni with walnut pesto on rich tomato sauce





Making dinner is pure pleasure when it’s this quick and delicious!


Prawns arrabiata

Prawns arrabiata Serves 4 Cost per serve $5.10 Time to make 15 min 250g linguini 1 x 400g jar arrabiata pasta sauce (such as Barilla) 1 cup store-bought roasted red capsicum, drained, thinly sliced 1x 250g punnet cherry tomatoes, halved 400g frozen cooked prawns, with tails, thawed 4 cups baby spinach ¼ cup shaved parmesan, to serve 4 cups mixed salad leaves, to serve 1 Cook pasta in a large saucepan of boiling water according to packet instructions; drain well. 2 Meanwhile, place pasta sauce, roasted capsicum and cherry tomatoes in a medium saucepan

Twirl into this over medium heat and cook, stirring, for 10 minutes, or until tomatoes are softened. Stir in prawns, heat through for 1 minute. Add baby spinach in final minute of cooking to wilt. 3 Toss linguini through prawn arrabiata sauce and divide among four bowls. Top with shaved parmesan and serve with mixed salad leaves.

healthy pasta — it’s ready in just 15 mins!



PER SERVE 1744kJ/417cal Protein 33.2g Total Fat 6.2g Sat Fat 41.6g Carbs 53.3g

you’ll need …


+ frozen prawns


Sugars 6.8g Fibre 6.2g Sodium 756mg Calcium 233mg Iron 3.2mg

+ cherry tomatoes

+ baby spinach


+ pasta sauce + roasted red capscium + parmesan + salad leaves

Ramp up

your iron stores with this light lamb dish!




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

Grilled lamb & polenta with mint & feta greens

1510kJ/361cal Protein 33.1g Total Fat 8.9g Sat Fat 3.4g Carbs 33.0g

Grilled lamb & polenta with mint & feta greens Serves 4 Cost per serve $5.60 Time to make 20 min

9gluten free 9diabetes friendly 2 teaspoons minced garlic Zest of 1 lemon 500g ready-to-serve polenta, sliced into 1cm-thick wedges (See Note) 400g lean lamb steaks, trimmed of excess fat 2 cups frozen peas

2 large zucchini, peeled into ribbons ¼ bunch mint, leaves torn 50g reduced-fat feta, crumbled 1 Combine 1 teaspoon of garlic, 2 teaspoons of olive oil and lemon zest in a small bowl. Brush over the polenta wedges. 2 Spray a large grill pan with olive oil and set over high heat. Cook polenta wedges for 3–4 minutes each side, or until golden and heated through. Remove from pan, set aside and keep warm.

3 Spray pan with olive oil and return to high heat. Rub lamb with remaining garlic and cook for 3–4 minutes each side, for medium, or until cooked to your liking. Cover with foil and rest. 4 Blanch peas and zucchini in boiling water for 30 seconds. Drain well and place in a medium bowl. Add mint and feta and toss gently. Serve greens with grilled polenta and sliced lamb. Note Romanella European Ready to Serve Polenta is available at supermarkets.

you’ll need …


+ polenta

Sugars 2.5g Fibre 7.7g Sodium 202mg Calcium 84mg Iron 4.6mg

+ garlic + frozen peas + zucchini + reduced-fat feta

+ mint

lamb steaks




Yellow chickpea curry


1 x 450g pouch microwavable brown rice ½ cup reduced-fat plain yoghurt, to serve Chopped coriander leaves, to serve (optional)

1 medium brown onion, diced 1 medium carrot, diced 2 yellow or red capsicums, diced 1 tablespoon mild curry powder 2½ cups reduced-salt vegetable stock 1 x 420g can no-added-salt chickpeas, rinsed, drained ¾ cup dried red lentils, rinsed

1 Place a non-stick frying pan over medium-high heat and spray with olive oil. Add onion, carrot and capsicum, and cook, stirring, for 5 minutes, or until softened. 2 Stir in curry powder, then add stock, chickpeas and lentils with 1 cup of water. Bring to the boil, then reduce heat and simmer for

Serves 4 Cost per serve $2.45 Time to make 25 min

15–20 minutes, or until lentils are cooked and curry has thickened. 3 Heat rice according to packet instructions. Serve curry over rice with a dollop of yoghurt and chopped coriander, if desired. HIGH


PER SERVE 2015kJ/482cal Protein 24.0g Total Fat 7.3g Sat Fat 1.2g Carbs 62.8g

Sugars 9.6g Fibre 15.8g Sodium 280mg Calcium 168mg Iron 5.7mg

Yellow chickpea curry

Make this delicious vegie curry from a

few pantry staples

you’ll need …


+ dried red lentils


+ curry powder

canned chickpeas


+ onion & carrot + vegetable stock + brown rice + plain yoghurt + coriander

This high-protein

chicken dish will satisfy hungry tummies

Warm Moroccan chicken & pearl couscous salad Serves 4 Cost per serve $4.70 Time to make 35 min

9diabetes friendly 250g pearl couscous 400g chicken tenderloins 2 teaspoons Moroccan seasoning 4 cups (200g) cauliflower, cut into small florets 4 cups (400g) pumpkin, peeled and diced 2 cups rocket 2 tablespoons flaked almonds, toasted 50g reduced-fat feta, crumbled 1 Preheat oven to 200°C and line 2 baking trays with baking paper. Spread pumpkin and cauliflower over the trays, spray with olive oil and roast for 30–35 minutes, or until slightly golden and cooked. 2 Cook the pearl couscous according to packet instructions. Fluff with a fork when cooked.

Warm Moroccan chicken & pearl couscous salad 3 Meanwhile, place a large non-stick frying pan or char-grill pan over medium-high heat and spray with olive oil. Sprinkle chicken tenderloins evenly with Moroccan seasoning and cook for 5 minutes each side, or until golden and cooked through. 4 Slice the chicken. Toss roasted pumpkin and cauliflower, rocket, almonds and feta through the

couscous, and divide among 4 serving bowls. Top with the sliced chicken and serve. HIGH


PER SERVE 2154kJ/515cal Protein 37.6g Total Fat 11.7g Sat Fat 3.2g Carbs 59.8g

you’ll need …


+ pearl couscous

Sugars 11.1g Fibre 7.9g Sodium 375mg Calcium 151mg Iron 3.2mg

+ chicken tenderloins


reduced-fat feta

+ Moroccan seasoning + cauliflower + rocket + flaked almonds




Hot & spicy chicken noodle soup Serves 4 Cost per serve $3.65 Time to make 25 mins

9dairy free 180g dried egg noodles 1L reduced-salt chicken stock 1 stalk lemongrass, trimmed, bruised 400g chicken breast fillets, thinly sliced 1 medium brown onion, finely chopped 2 teaspoons minced garlic 2–3 teaspoons dried chilli flakes 1 tablespoon peanut oil 600g (about 6 cups) colourful coleslaw salad mix 1 egg, gently whisked Chopped coriander leaves, to serve (optional)

coleslaw mix and cook, stirring, for a further 2–3 minutes. 5 Divide the egg noodles among 4 serving bowls. Top noodles with stir-fried chicken and coleslaw. 6 Bring the stock back to the boil and stir to create a whirlpool; pour the whisked egg into the stock and stir with a fork so it cooks into long strands. Discard lemongrass. Pour egg and stock

over noodles, and serve. Top with fresh coriander leaves if you like. HIGH


PER SERVE 1857kJ/370cal Protein 34.6g Total Fat 12.7g Sat Fat 3.3g Carbs 44.1g

Hot & spicy chicken noodle soup

1 Cook noodles according to the packet instructions. Set aside and keep warm. 2 Place the stock and lemongrass in a large saucepan over medium heat and bring to the boil. Reduce heat and simmer to keep warm, allowing lemongrass to infuse. 3 Meanwhile, combine chicken, onion, garlic and chilli flakes in a bowl; set aside to marinate for a few minutes. 4 Heat peanut oil in a large non-stick frying pan over medium-high. Add marinated chicken to pan. When chicken is browned on one side, add the

Taste the lemongrass in this warming, high-fibre


you’ll need …


+ egg noodles


Sugars 10.5g Fibre 7.2g Sodium 657mg Calcium 71mg Iron 2.1mg

+ chicken breasts

+ chicken stock

coleslaw mix

+ lemongrass + onion + garlic & chilli + peanut oil + egg

Whip up this protein-packed dish in just

Recipe: Sally Parker Photography: Mark O’Meara Styling: Julz Beresford. Food Prep: Kerrie Ray.

10 mins!

Sweet & sour prawns

Meal for one

This Asian-inspired favourite is fast to prepare and tastes fabulous!

Sweet & sour prawns Serves 1 Cost per serve $5.05 Time to make 10 min

9gluten free 9dairy free 1 teaspoon sesame oil 120g frozen peeled prawns, thawed, tails removed 1 teaspoon grated ginger ½ large carrot, sliced ½ cup red and green capsicum, sliced ½ cup snow peas, trimmed 1 tablespoon gluten-free plum sauce

1 teaspoon white vinegar ¹⁄³ cup diced fresh pineapple (or 1 slice canned pineapple in natural juice, chopped) 1 shallot, finely sliced, to garnish ¾ cup steamed basmati rice, to serve 1 Heat sesame oil in a large, deep frying pan or wok over high heat. Add prawns and grated ginger, and stir-fry for 1–2 minutes, or until prawns are almost cooked through. Add sliced vegetables and stir-fry for

a further minute or until just cooked. Add 1 tablespoon water to create some steam. 2 Add plum sauce, vinegar and diced pineapple; toss well to heat through. Garnish sweet & sour prawns with shallots and serve with steamed rice. HIGH


PER SERVE 1846kJ/442cal Protein 30.5g Total Fat 6.1g Sat Fat 1.0g Carbs 62.6g

Sugars 22.4g Fibre 6.1g Sodium 691mg Calcium 204mg Iron 2.8mg




Celebrate Mother’s Day

smell the roses Apple rose tarts Makes 16 Cost per serve $0.30 Time to make 40 min 2 sheets reduced-fat puff pastry 1 tablespoon raspberry jam or berry jam of your choosing 3 tablespoons almond meal 2–3 Pink Lady or Royal Gala apples Juice of 1 orange Icing sugar, to dust 1 Preheat oven to 200°C. Lightly grease two 12 x ¹⁄³-cup (80ml) capacity muffin pans with cooking-oil spray. 2 Cut each pastry sheet into 8 equal strips. Brush each strip lightly with jam and sprinkle with almond meal. 3 Core apples with an apple corer, leaving skin intact. Cut apples in half from top to base. Slice apples very thinly with a sharp knife or mandolin. Toss apple slices in orange juice.

4 Lay 1 pastry strip on a clean work surface. With skin curve at the top, arrange apple slices along length of strip, slightly overlapping and halfway from the top of the strip (see pic). 5 Fold lower half of strip up to enclose the base of apple slices (see pic). 6 Starting at one end, carefully roll up strip, partially enclosing apple slices, to form a rose shape (see pic). 7 Place apple rose tart in pan. Repeat steps 4 to 7 with remaining pastry strips and apple slices to make 16 tarts (see pic). 8 Bake tarts for 20–25 minutes, or until pastry is crisp and apple slices are just browned. Cool in pan; remove. Dust tarts with icing sugar.

PER TART 418kJ/100cal Protein 1.7g Total Fat 3.4g Sat Fat 1.2g Carbs 15.1g

Sugars 6.4g Fibre 1.0g Sodium 73mg Calcium 5.7mg Iron 0.1mg

bunch of these pretty tarts ❛Baketo aserve your special guests ❜


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

Roses are red; violets are blue. Surprise mum with these and she’ll adore you!

Apple rose tarts

Spoil your mum on her special day with these low-kJ tarts

So easy to make!








Apple crumble



The nights are getting chillier, so cap off your meals with a warm, comforting dessert … and enjoy a high-fibre, low-kilojoule crunch!

Serves 6 Cost per serve $1.80 Time to make 50 min

9gluten free 9diabetes friendly 6 (about 1kg) Granny Smith apples, peeled, cored, sliced into thin wedges 4 wide strips orange zest 1 teaspoon vanilla bean paste 1 teaspoon cinnamon ¼ cup (45g) dried figs, chopped ¼ cup (25g) flaked almonds ¾ cup (75g) quinoa flakes 1 tablespoon chia seeds 1½ tablespoons brown sugar ¼ teaspoon ground ginger 1½ tablespoons reduced-fat olive oil spread ½ cup (130g) reduced-fat Greek-style yoghurt, to serve 1 Preheat oven to 160ºC. Lightly spray a 1-litre round baking or pie dish with oil. 2 Place apples, orange zest, vanilla, cinnamon and figs in a large saucepan with ½ cup water and bring to the boil. Reduce


heat, cover with lid and simmer for 10 minutes. Remove lid and continue to simmer, stirring occasionally, for 5 minutes, or until apples are softened and water has evaporated. Spoon apple and fig mixture into prepared baking dish. 3 Place almonds, quinoa flakes, chia seeds, sugar and ginger in a medium bowl. Using clean fingers, rub the olive oil spread into this mixture to form large clumps. Sprinkle quinoa mixture evenly over apples. 4 Bake apple and fig crumble for 15 minutes, or until topping is golden brown. Serve with a dollop of yoghurt.


Our version

Regular version

948kJ/227cal Protein 4.2g Total Fat 7.4g Sat Fat 1.7g Carbs 34.9g Sugars 26.4g Fibre 6.0g Sodium 37mg Calcium 73mg Iron 0.7mg

3094kJ/739cal Protein 7.1g Total Fat 35.8g Sat Fat 22.4g Carbs 98.1g Sugars 63.0g Fibre 4.3g Sodium 22mg Calcium 61mg Iron 1.6mg

WHAT’S GREAT ABOUT OURS ✓ Lower in sat fat Replacing the butter used in a traditional apple crumble topping with reduced-fat olive oil spread lowers the overall fat by 80 per cent (and keeps the crunch).

✓ Add protein Serving the crumble with reduced-fat yoghurt instead of custard or ice cream lowers the fat and sugar content, and also adds a dose of protein.

✓ Gluten free Substituting quinoa flakes for regular oats in the crumble makes it gluten-free. We also add flaked almonds for extra crunch, and chia seeds; both rich in heart-friendly unsaturated fatty acids.

✓ Less sugar Sweetening the apples with dried figs means there’s no processed sugar in the filling. We also use only a small amount of brown sugar in the crumble topping.

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

Apple & fig crumble with almond chia topping



• 60% less sugar • 80% less sat fat • 70% fewer


Apple & fig crumble with almond chia topping




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

rful joys a colou a. n e , 5 r, e p s a J by Natash lunch made Melissa packs a n lunch for Annabutritious elle, 5.

WIN AN ORGRAN PRIZE PACK! Calling all kids! Let us feature your healthy lunch box on this page, and you’ll receive an official HFG Lunch Box Hero certificate to proudly stick on your fridge, along with a fantastic prize! If your lunch box appears here next month, you’ll WIN an Orgran prize pack valued at $50.00. Included in the pack is a variety of nutritious gluten-free, nut-free, playground-friendly Orgran goodies — they’re just perfect for school lunch boxes.

y into this health . s e iv d , 4 , e n a e Z ed by Michell esky bag pack 88

How to enter Visit or mail your pictures to Locked Bag 5555, St Leonards, NSW 1590 (Each of this month’s Lunch Box Heroes has won a Sipahh prize pack worth $48 — well done!)

Oats & LSA

in these delish muffins give you extra fibre

Recipe: Rebecca Johnston. Photography: Melanie Jenkins. Styling & food prep: Jo Bridgford.

Choc chip, banana & oat mini muffins

fussyeaters Bake these for a healthy kick of banana and a hint of chocolate.

Choc chip, banana & oat mini muffins Makes 44 mini muffins (2 mini muffins per serve) Cost per serve $0.30 Hands-on time 10 min Cooking time 20–25 min ½ cup canola oil ½ cup apple purée 1 banana, mashed 2 eggs, lightly beaten 1 cup self-raising flour 1 teaspoon baking powder ¹⁄³ cup LSA meal

¹⁄³ cup milk chocolate chips ½ cup rolled oats 1 Heat oven to 180˚C. Line 2 x 12-hole mini-muffin trays with paper cases (trays will be re-used for the second batch). 2 Combine the oil, apple purée, banana and eggs in a large bowl. Stir in the flour, baking powder, LSA and the chocolate chips. Mix until just combined. 3 Spoon into paper cases until three-quarters full. Sprinkle with oats and bake for 10–12 minutes, or until risen and golden brown.

4 Remove muffins from oven and leave to cool in trays for 5 minutes. Tip muffins out onto a wire rack to cool completely. 5 Repeat steps 3 and 4 with the remaining muffin mixture. Note Store these muffins in an airtight container for 2–3 days.

PER SERVE (2 mini muffins) 491kJ/118cal Protein 2.2g Total Fat 7.9g Sat Fat 1.4g Carbs 9.1g

Sugars 3.1g Fibre 1.1g Sodium 128mg Calcium 25mg Iron 0.4mg




Your gluten-free meal plan Compiled by HFG dietitian Brooke Longfield


Gluten free doesn’t mean missing out!

Gluten-free eating doesn’t have to be stressful, but it does require a little planning to make sure your diet is still healthy and balanced. This 7-day menu is packed with fibre — something you might miss out on when eliminating gluten (see p40). And because the focus is on eating unprocessed foods, it’s low in added sugar and salt, too. Enjoy!

Learn more about your individual nutrition needs on p95.

Breakfast Ř Weet-Bix & fruit 2 gluten-free Weet-Bix with 200ml milk, 1 banana, ¼ cup berries, 2 tbs plain yoghurt & 1 tbs almonds (2000kJ/480cal total) Lunch ŘSmoked salmon & cream cheese crackers 4 multigrain corn thins with 100g smoked salmon, 2 tbs light cream cheese, ¼ avocado & baby spinach (2100kJ/500cal total) Dinner ŘEggplant cannelloni with walnut pesto (p76) Ř200g plain yoghurt with ¼ cup berries ŘGDWHV (2700kJ/650cal total) Snacks Ř1 sliced apple with 1 tbs peanut butter Ř 1 small skim latte ŘJWUDLOPL[ (1900kJ/450cal total)



Breakfast Ř Avocado on toast 2 slices gluten-free soy–linseed toast topped with ¼ avocado, tomato & 20g reduced-fat feta Ř 1 orange (2200kJ/530cal total)

Breakfast Ř Weet-Bix & fruit (See Monday) (2000kJ/480cal total)

Lunch Ř Leftover Eggplant cannelloni with walnut pesto (p76) Ř 1 banana (2300kJ/550cal total) Dinner Ř Roasted fennel & chicken tray bake (p68) Ř ¼ cup stewed apple with ½ cup reduced-fat custard (2200kJ/530cal total) Snacks Ř 1 x 170g tub reduced-fat Greek-style plain yoghurt with 1 cup fruit salad Ř J DOPRQGV Ř  FXSV XQVDOWHG SRSFRUQ (2000kJ/480cal total)

Spread out your snacks throughout the day. 90

Lunch Ř Chicken & salad wrap 100g grilled chicken, 2 tbs reduced-fat hoummos, tomato & baby spinach on a gluten-free wrap Ř 1 apple (2500kJ/600cal total) Dinner Ř Sweet & sour prawns (p83) Ř 1 x 170g tub reduced-fat Greek-style fruit yoghurt (2500kJ/600cal total) Snacks Ř 2 multigrain corn thins with ¼ avocado & 2 slices reduced-fat cheese Ř  GDWHV (1600kJ/380cal total)

Each day’s menu gives you ‌ Ĺ˜8700kJ (about 2000cal) for weight maintenance Ĺ˜ more than 35g of hunger-busting fibre Ĺ˜ 100 per cent of your daily calcium needs Ĺ˜2–3 easy and afordable gluten-free snacks






Breakfast Ĺ˜ Avocado on toast 6HH7XHVGD\  (2000kJ/480cal total)




Lunch Ĺ˜ Smoked salmon & cream cheese crackers 6HH 0RQGD\7KXUVGD\

(2100kJ/500cal total)

Lunch Ĺ˜Smoked salmon & cream cheese crackers 6HH0RQGD\

(2100kJ/500cal total) Dinner Ĺ˜Spanish chicken (p60) Ĺ˜RUDQJH (2400kJ/570cal total) Snacks Ĺ˜JSODLQ\RJKXUW ZLWK~FXSEHUULHV Ĺ˜FXSFDUURWVWLFNV ZLWKWEVKRXPPRV Ĺ˜JWUDLOPL[ (1900kJ/450cal total)

Lunch Ĺ˜/HIWRYHUSpanish chicken (p60) (2100kJ/500cal total) Dinner Ĺ˜Grilled lamb & polenta with mint & feta greens (p79) Ĺ˜Apple & fig crumble with almond chia topping (p86) (2400kJ/570cal total) Snacks Ĺ˜PXOWLJUDLQFRUQ WKLQV ZLWKWEVUHGXFHGIDW KRXPPRV VOLFHG WRPDWR Ĺ˜[JWXEUHGXFHGIDW *UHHNVW\OHIUXLW \RJKXUW Ĺ˜JDOPRQGV (2100kJ/500cal total)

Dinner Ĺ˜ Mexican chicken hotpot & polenta (p62) Ĺ˜  [ PO JODVV ZLQH Ĺ˜ ~ FXS VWHZHG DSSOH ZLWK  FXS UHGXFHGIDW FXVWDUG (3200kJ/770cal total) Snacks Ĺ˜ J SODLQ \RJKXUW ZLWK ~ FXS EHUULHV Ĺ˜  FXSV XQVDOWHG SRSFRUQ (800kJ/190cal total)

Dinner Ĺ˜ Mushrooms topped with spinach, sun-dried tomato & goat’s cheese (p75) SOXV  VOLFH JOXWHQ IUHH VR\ĹŽOLQVHHG WRDVW WRSSHG ZLWK ~ DYRFDGR (2500kJ/600cal total) Snacks Ĺ˜  VOLFHG DSSOH ZLWK  WEV SHDQXW EXWWHU Ĺ˜ J WUDLO PL[ Ĺ˜  FXS FDUURW VWLFNV ZLWK  WEV KRXPPRV (2200kJ/530cal total)

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Seven nights in an Ocean Front two-bedroom suite at the 5-star Oceans

Eight-day car hire with Avis Australia

Complimentary five-course dinner for 2 on one night at The Long Apron



Mooloolaba, including complimentary breakfast for two each morning


restaurant at Spicers Clovelly Estate ■

Full day Great Beach Drive tour with Surf & Sand Safaris

Day passes for two adults to SEA LIFE Mooloolaba and Australia Zoo

go to…


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

Subscribe to HFG magazine today and you’ll go into a draw to win great prizes every month! SUBSCRIBE NOW and you could WIN an Aladdin flask, a Dreamfarm Scizza pizza cutter, a garlic chopper and fabulous cookbooks — a prize pack valued at over $100!

Daytime phone number: Email: Price offer available to Australian and New Zealand residents; expires 15/05/16. Overseas airmail: $99 for 12 issues. Savings based on total cover price; includes GST. This form may be used as a tax invoice. nextmedia Pty Ltd; ABN 84 128 805 970. Sunshine Coast competition open to Australian and New Zealand residents over the age of 18. One entry per Eligible Subscription, defined in full terms. Competition opens 05/04/16 at 12:01 AM and closes 29/06/16 at 11:59 PM. Winner drawn 12/07/16 at 11:00 AM at nextmedia Pty Ltd, Level 6 Building A 207 Pacific Highway, St Leonards NSW. The total prize pool valued at up to $7,100 (incl. GST). Winner notified by email and published online at www.mymagazines. from 12/07/16 for 28 days. The Promoter is nextmedia Pty Ltd (ABN 84 128 805 970) of Level 6 Building A 207 Pacific Highway, St Leonards NSW 2065. Authorised Under: NSW Permit LTPS/16/02098. ACT Permit No. TP 16/00491. SA Licence No. T16/423. HFG Subs Club competition open only to Australian and New Zealand residents; valued at $100.51. One winner will be drawn from the entire subscription base on 17/05/16. The Promoter is nextmedia Pty Ltd, 207 Pacific Highway, St Leonards, NSW 2065. NSW Permit No. LTPM/16/00171, ACT Permit No. TP 16/00420. Visit for full terms and conditions. Please tick if you do not wish to receive special offers or information from nextmedia or its partners via [ ] Mail [ ] Email. Refer to au for full Privacy Statement. If you would prefer to receive communication electronically, please ensure we have your current email address.






Look for these top products on store shelves in May

Spoilt for choice

Happy teeth Colgate®

A healthy crunch

Youfoodz – fresh NOT frozen meals (one of the only meal delivery services offering this). With over 55 meals to choose from and free delivery across the Eastern Seaboard.

New Sensitive Pro-Relief™ Repair & Prevent is clinically proven to give instant and lasting sensitivity relief. Use only as directed. See your dentist if symptoms persist.

Don’t confuse Corn Thins® with rice cakes. Made primarily of corn, they taste like popcorn squished into a crispbread. For a source of omega 3, try Corn Thins Soy, Linseed & Chia.

Salmon on the go

The good oil

DIY yoghurt and cheese

Safcol Salmon Ready Meals are ready to eat, healthy and rich in protein. Try their Sweet Onion & Tomato, Italian Herb and Spanish Paella varieties. Available at Woolworths and other retailers.

Global Organics Organic Brown Flaxseed Oil is cold pressed from flax plant seeds. It is a valuable source of healthy omega-3 fatty acids. Just add this oil into your smoothies, salads or dressings.

The new YogurBerry yoghurt and cheese makers from South Korea require no electricity and are easy to use. Making your own dairy foods ensures there are no artificial additives or preservatives.

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

Your recommended daily intakes


fowl play

Rev up you r meals with weeknight this coop healthy chic of ken dishes!

Kerrie Ray. Food Prep: Beresford. Styling: Julz O Meara.


www health


de com au

1979kJ/473ca l Prote n 29 1g Total Fat 16 4g Sat Fat 6 5g Carbs 49 2g

Sugars 6 4g Fibre 5 1g Sodium 559mg Calcium 77mg Iron 3 1mg

Swain. Ph



on p60)

ecipes: Sarah


graphy: Mark

Spicy Mala ysian chicken curr with coco y nut rice

(See recipe




Kilojoules (kJ)





Calories (cal)













Saturated Fat (g)





Carbohydrate (g)





Protein (g)

C ★

reOcVipER e

Total Fat (g)

Fibre (g)

Sugars 6.4g Fibre 5.1g Sodium 559mg Calcium 77mg Iron 3.1mg

What’s right for you? The amount of energy you need each day to maintain your weight depends on your age, gender, height, weight, weight history and physical-activity level. The information in the table on this page is based on an average 31- to 50-year-old woman who weighs 60kg and is 1.6 metres tall, and on an average 31- to 50-year-old man who weighs 70kg and is 1.8m tall. Use these recommended daily intakes only as a general guide. For personalised advice, visit to find an Accredited Practising Dietitian.




Sodium* (mg)



Calcium (mg)

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

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

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


PER SERVE 1979kJ/473cal Protein 29.1g Total Fat 16.4g Sat Fat 6.5g Carbs 49.2g



Iron (mg)

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

The ideal meal looks like this:

CARBOHYDRATE (pasta, bread, rice, potatoes)

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

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

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


References TRY SOMETHING NEW: CUSTARD APPLES, p22 Australian Custard Apples. 2016. Available at www.custardapple. Accessed March 2016. Custard Apples Australia. 2016. What are custard apples? Available at www.industry. Accessed March 2016. WHAT’S THE DEAL WITH … UMAMI? p29 Lindemann et al. 2002. The discovery of umami. Chem Senses. 27(9): 843–44. Australian Mushroom Growers. 2016. Flavour without salt. Available at www. Accessed January 2016. HOW MUCH CAFFEINE IS IN THAT DRINK? p32 Australian Beverages. 2013. Caffeine — The Facts. Available at for-consumers/caffeine-facts/ Accessed March 2016. Australian Beverages Council Submission. 2013. Review of Caffeine in Foods. Available at Accessed March 2016. Food Standards Australia New

Zealand. AUSNUT 2007. Available at Accessed March 2016. THE TRUTH ABOUT GLUTEN, p40 Biesiekierski et al. 2013. No effects of gluten in patients with self-reported non-celiac gluten sensitivity after dietary reduction of fermentable, poorly absorbed, short-chain carbohydrates. Gastroenterology. 145(2): 320–8. Coeliac Australia. 2016. Non-coeliac Gluten Sensitivity. Available at Accessed March 2016. Kabbani T et al. 2012. Body mass index and risk of obesity in coeliac disease treated with the gluten free diet. Aliment Pharmacol Ther. 35(6): 723–9. Shepherd, S & Gibson, P. 2012. Nutritional inadequacies of the gluten-free diet in both recentlydiagnosed and long-term patients with coeliac disease. J Hum Nutr Diet. 26(4): 349–58. ARE YOU BEING TRICKED INTO SHOPPING BADLY? p46 Arnott’s. 2015. Nutrition values for Arnott’s sweet biscuits. Available at Accessed March 2016.

Food Standards Australia New Zealand. 2015. Nutrition content claims about dietary fibre. Available at www.foodstandards. Accessed March 2016. Maston, G. 2016. The art of food sales [Blog] Gabrielle Maston Dietitian & Exercise Physiologist. Available at www. Accessed March 2016. Thornton et al. 2013. Does the availability of snack foods in supermarkets vary internationally? Int J Behav Nutr Phys Act. 10: 56. ALZHEIMER’S UPDATE: HOW WE CAN ALL REDUCE OUR RISK, p50 Alzheimer’s Australia. 2016. News. Available at www.fightdementia. Accessed March 2016. Alzheimer’s Society. 2014. What is Alzheimer’s disease? Available at uk Accessed March 2016. Talbot et al. 2012. Demonstrated brain insulin resistance in Alzheimer’s disease patients is associated with IGF-1 resistance, IRS-1 dysregulation, and cognitive decline. J Clin Invest. 122(4): 1316–38. All references are abridged.

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

)To view all of our references, visit

NEXT MONTH Welcome winter with nutrition tips and warming recipes! White bean, kale & pearl couscous soup

Ř How to be smarter

about sugar! Our handy

guide will help you spot the sugar sneaking into your day All our r e are deve cipes with die loped titia optimise ns to you health! r

Ř How to beat

chocolate cravings

Learn how to stop those urges that can derail your healthy intentions

Ř Delicious winter

recipes Easy meals that are good for your tummy, your heart and your waistline!

Healthy moussaka

... and much more! AUSTRALIAN


Grilled tahini with pea pilaf chicken


2 Beware! We think foods that come in green packaging are healthy, even when they're not. (Are you being tricked into shopping badly? p46)

1 Spoon into a quick lunch or dinner — these high-fibre, low-salt soups are the best in store. (10 of the best soups, p36)

3 It ain’t oil good: Coconut oil raises cholesterol levels — but not as much as butter. (N bit 10)




you’ll discover in this issue

5 For a better fibre fix, wholegrain bread has more fibre than a wholegrain wrap. (This vs that, p25)

6 For lasting energy, swap jasmine for basmati rice. (Smart swaps, p28)

7 We eat more when food tastes salty than when it’s unsalted. Time to shake the habit? (News bites, p14)

9 Re-think that cuppa. A cup of black tea has more caffeine than a can of Coke! (How much caffeine is in that drink? p32)

Toast with honey and ricotta, please! Use ricotta instead of cream cheese for the same taste but less fat. (Your guide to cheese, p26)

10 Put down that butter pat: Even a moderate intake of saturated fat in mid-life doubles the risk of dementia. (Alzheimer’s update, p50)

Don’t miss our June issue — on sale Monday 16 May

Photos: iStock.


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



Egg & bacon stuffed tomato GF ............................... 76 Grilled lamb & polenta with mint & feta greens GF ................................ 79 Lamb & silverbeet filo pies .................................... 70 Shaved Brussels sprouts salad with prosciutto & poached eggs......................... 66

Prawns arrabiata ........................ 78 Sweet & sour prawns GF .......... 83

CHICKEN Hot & spicy chicken noodle soup............................ 82 Lemongrass chicken pasta salad .............................. 58 Spicy Malaysian chicken curry with coconut rice ......... 60 Mexican chicken hotpot with polenta GF ..................... 62 Roasted fennel & chicken tray bake GF ........................... 68 Spanish chicken GF ................... 60 Turmeric & herb chicken kebabs with beetroot salad ......................................... 62 Warm Moroccan chicken & pearl couscous salad ............ 81

VEGETARIAN Brussels sprouts, pumpkin & blue cheese pasta .................. 70 Eggplant cannelloni with walnut pesto on rich tomato sauce GF.................... 76 Mushrooms topped with spinach, sun-dried tomatoes & goatâ&#x20AC;&#x2122;s cheese, with kale salad GF ................. 75 Pumpkin, feta & tomato pizza ........................... 73 Salmon & asparagus pizza ....... 73 Silverbeet & white bean soup.......................................... 70 Warm fennel, mushroom & barley salad............................. 68 Yellow chickpea curry ............... 80

SWEET TREATS Apple & fig crumble with almond chia topping GF ...... 86 Apple rose tarts .......................... 84 Choc chip, banana & oat mini muffins ............................ 89

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



9gluten free 9dairy free




9diabetes friendly





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