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FEBRUARY 2017 $6.20 (incl. GST)

HIDDEN SUGAR in popular snack bars

weight-loss success! 8 diet rules you need to break NOW NEW RESEARCH

How much MEAT is too much? WOMEN’S HEALTH


bloating, stress & menopause Mmm ... Sweet potato nachos to share! p78

Does a detox work?

Our experts reveal the facts!

! s d a l a s r e m m u s r e v Best-e HIGH


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Plus …

• Surprising kJs in drinks • The best bread swaps for weekday lunches • Lighter summer treats

70 Spicy chicken skewers

76 Herbed BBQ fish

80 Berry shortcake pops

Build a balanced lunchbox DIP & DUNK


GO FOR H2O i d

Pair fresh fruit and vegies with a serve of dairy, such as fruit and yoghurt, carrot sticks and tzatziki or cheese and vegie skewers.

Choose snacks with 4 or more Health Stars. If your child needs a nutritional boost MILO® to GO provides low-GI, sustained energy. Try UNCLE TOBYS® Chewy and Yoghurt Muesli Bars to refuel active kids.


A Nestlé Healthy Lunchbox flipbook 500 to give away!


Tell us in 25 words or less: Why would you like to win a Nestlé Healthy Lunchbox flipbook? To enter and for full terms and conditions visit: *Each prize includes 1 x Nestlé Healthy Lunchbox flipbook, valued at $10. Competition closes 5pm AEDT, March 31, 2017.

For more lunchbox ideas visit


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FEBRUARY 2017 $6.20 (incl

healthyfoodguide com au

HIDDEN SUGAR in popular snack bars


weight-loss success! 8 diet rules you need to break NOW NEW RESEARCH

How much MEAT is too much? WOMEN’S HEALTH


bloating, stress & menopause Mmm ... Sweet potato nachos to share! p78

Does a detox work?

Our experts reveal the facts!

! mmer salads Best-ever su H GH


9 771832 875005


Plus …

• Surprising kJs in drinks • The best bread swaps for weekday lunches

• Lighter summer treats

70 Spicy chicken skewers

76 Herbed BBQ fish

80 Berry shortcake pops

contents FEBRUARY 2017



Strawberry shortcake pops

56 SALADS THAT REALLY SATISFY Enjoy our hearty salads that are packed with big flavours 62 5pm PANIC Throw together these winning weeknight family meals in under 30 minutes! 69 MEAL FOR ONE Slurp up these spicy fish stir-fry noodles 70 SMOKIN’ HOT! Ditch the meat-fest and try these healthy and tasty barbecue options 78 HFG MAKEOVER: GET A LOAD OF THIS! A clever twist on nachos has half the kilojoules 80 SUMMER ON A STICK Our refreshing and fruity popsicles are the perfect hot-weather snack 84 THINK OUTSIDE THE POT Turn that plain old tub of yoghurt into a delicious, calcium-packed dessert to satisfy sweet cravings 89 FOOD FOR TINY TUMMIES The tangy taste of berries burst out of this pear and berry bread!



LOSE WEIGHT FOR GOOD! 8 DIET RULES YOU NEED TO BREAK We look at the latest trends that could be doing more harm than good


SCIENCE UPDATE: MEAT — HOW MUCH IS SAFE? Having a slab of steak at your next barbie may not be so good for your long-term health


HOW YOUR DRINKS STACK UP See the surprising number of kilojoules found in your everyday drinks


WOMEN’S HEALTH SPECIAL: HOW FOOD CAN HELP EASE YOUR SYMPTOMS Do you ever suffer from hot sweats, heavy periods or bloating? We show you how diet can alleviate the symptoms




Lamb & roasted capsicum salad with pesto



23 LIVE PASSIONATELY! An Aussie pav isn’t complete without the passionfruit pulp. We show you three other refreshing ways to use this sweet and tangy fruit 24 SHOPPING NEWS Our dietitian finds the healthiest new foods and in-season ingredients 27 BETTER THAN SLICED BREAD! With many of us heading back to work and the kids going off to school, we’ve found the next best thing since sliced bread for healthier weekday lunches 28 HOW MUCH SUGAR IS IN THAT SNACK BAR? Many cereal and muesli bars are loaded with sugar. We give you four tips for choosing the best, and compare the sugar in popular snack bars 30 10 OF THE BEST … FRUITS FOR SNACKING Fruit is a perfect snack, wrapped in its very own edible packaging. Here’s how to get your two serves a day!


Sweet ‘n’ spicy chicken & vegie skewers with rice



8 WELCOME A word from our editor, plus prizes to WIN! 12 YOUR SAY Tune into what everyone’s saying this month 14 NEWS BITES Get all of the freshest health and food news 16 ASK THE EXPERT How to choose the healthiest dip 18 HOW I STAY HEALTHY Rosemary Stanton pays us a visit 21 CATHERINE SAXELBY’S HEALTHY HABITS: 5 REASONS A DETOX NEVER WORKS 88 LUNCH BOX HEROES 90 YOUR LOW-KILOJOULE MEAL PLAN Enjoy a 7-day menu 92 SUBSCRIPTION SPECIAL OFFER Subscribe today and you could win a stay worth $3,440! 94 HOW MUCH DO I NEED TO EAT? A guide to help you estimate your daily requirements 96 REFERENCES 98 10 THINGS in this issue! 99 RECIPE INDEX

Subscribe today for your chance to WIN! Six lucky subscribers will win a 5–night stay at Billabong Retreat. This rejuvenating getaway for two includes wellness workshops and classes, plus all meals. Turn to p92 to subscribe. Healthy Food Guide is packed with easy recipes approved by dietitians, plus expert advice and practical tips for healthy eating.


PROTEIN POWER Eang on the run can mean reaching for a snack bar that may be highly processed and full of sugar. But a soluon for busy people who want beer nutrion is possible.

With the speedy pace of modern life, eating on the run is a necessity for many of us trying to keep up our energy and get everything done. It’s a reality, though, that many convenience foods simply don’t cut it when it comes to meeting our nutritional needs.

Many of these snacks are highly processed, contain hefty levels of fat, sugar and salt and lack any redeeming nutrients. But what if there was a nutritious and portable staple snack you could keep in your handbag or pop in your desk drawer at work when you’re on the run and need to eat something that’s nutritious – fast? Nice & Natural’s new Protein Nut Bars with 3 Superseeds are the ideal snack on the run for busy people who aren’t willing to compromise on quality ingredients. These bars are full of superfoods, are a source of protein and fibre. The bars use non GM ingredients and have no added artifical colours or flavours.

CURBING A CRAVING We all love a sweet snack, especially in the afternoon when our energy levels can stagnate. But yielding to the urge to break out the chocolate or grab a biscuit may cause your blood sugar to soar and then crash: dragging your get-up-and-go down with it.

• Salted Caramel This ever-popular flavour hits the sweet spot every time and has a wealth of quality ingredients to make your body sing. (Sugar: 1.3g per bar) • Dark Chocolate & Cacao

SUPERSEED SENSATIONS PROTEIN POWER One of the ways to combat the dreaded afternoon slump where sugar is all you can think about is protein. But many people are concerned that some snack bars are not created equal – while being high in protein they can also be loaded with sugar, which can defeat the purpose of having a healthy snack. It was feedback like this that inspired Nice & Natural to create the Protein Nut Bar range. Every bar contains 25 per cent protein but also has less than 4g of sugar.

The bars are based with a nourishing mix of chia, pumpkin and sunflower seeds which is a powerful way to include excellent nutrients like protein and antioxidants into your diet.1, 2 The Nice & Natural Protein Nut Bars combine this superseed mixture with other delicious ingredients to create three yummy varieties: • Cranberry, Goji Berry & Quinoa With superfood berries and quinoa, this bar also packs a flavourful punch. (Sugar: 2.3g per bar)

Who said breaking out the chocolate is bad for you? It’s possible to enjoy this all-time favourite, which contains antioxidants 3, while doing your body a favour with this delicious and nutritious bar. (Sugar: 3.3g per bar) References 1 facts/ Nutrients/protein 2 turnbull/2012/ october/02/it is all about seeds 3

Nice & Natural Protein Nut Bars with 3 Superseeds are available now at Coles supermarkets nationwide! RRP $4.79 (5 pack).



p75 Health by stealth! We’ve snuck four of your five serves of veg into our smoky beef fajitas!

2 p59 This light summer chicken salad is just what you’ll feel like after all that holiday eating.

welcome H

ello HFG readers! After three-and-a-half years wearing my dietitian hat for Healthy Food Guide, I’m very excited to jump into my new role as editor. Working for HFG was a dream of mine, even before I started studying nutrition. I’ve always loved its sensible and practical approach. And, at a time when just about anyone can dispense nutrition advice, it’s based on solid science. I’m very proud to be part of a magazine that is dedicated to making healthy eating easy. But that’s enough about me — let’s talk about you. Here’s what I’ve learnt about you over


the past few years: You come to HFG for trustworthy, credible advice on health and nutrition; you don’t want to hear about what you can and can’t eat from celebrities; you look for delicious, low-fuss recipes that give you and your family maximum nutrition; and you want our help to navigate the increasing confusion of food labels and health claims. So, let’s get started! This month we bring you the latest evidence on how much meat you should be eating (p40). We also look at the current diet trends that could be leading you astray (p34). And finally, we give you loads of summer mealtime inspiration, starting on page 55. You won’t regret making our cover recipe — loaded sweet potato nachos. I hope you enjoy the issue!

Brooke Longfield, Editor

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3 p83 Hot weather calls for these thirst-quenching mango, lime and coconut pops … yum!


Subscribe to HFG mag today and you’ll go in the draw to win great prizes every month! SUBSCRIBE NOW and you could WIN TWO great recipe books plus an Aladdin flask — a prize pack valued at more than $106!



EDITORIAL TEAM Group Editor — Health & Food Titles Andrea Duvall Editor Brooke Longfield, Dietitian (APD) BSc (Nutrition) (Hons), BAppSc (Ex&SpSc) Art Director Brydie Noonan Subeditor Carolin Wun Contributors Julz Beresford, MarieHélène Clauzon, Chrissy Freer, Paula Goodyer, Melanie Jenkins, Liz Macri, Sarah Mayoh, Mark O’Meara, Kerrie Ray, Jennifer Soo, Ellen Wallwork Contributing dietitians Megan Cameron-Lee, Catherine Saxelby ADVERTISING SALES National Advertising Manager — Health & Food Titles Melissa Fernley, (02) 9901 6191 Advertising Manager Bianca Preston, (02) 9901 6327 Victorian Advertising Manager Georgia Falcke, (03) 9804 3418 Advertising Director — Consumer Titles Hamish Bayliss Circulation Director Carole Jones Production Manager Peter Ryman Production & Digital Services Manager Jonathan Bishop Subscription Enquiries Toll Free: 1300 361 146 or +612 9901 6111 Email: 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

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

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

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

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

Every recipe in Healthy Food Guide is healthy hfg RECIPES


MONDAY Barbecued steak with chimichurri & sweet potato chips Serves 4 Cost per serve $6 55 Time to make 30 min

9glu en free 9dairy free 9diabetes friendly 1 large (500g) sweet potato peeled thinly sliced 1 x 300g punnet t uss tomatoes 500g lean beef steaks rimmed 1 bunch flat leaf parsley coa sely chopped 1 garlic clove

¼–½ teaspoon ch lli flakes to tas e 2 tablespoons red wine vinegar 2 cups steamed green beans to serve 2 tablespoons olive o l

sweet potato


1 Preheat oven to 200°C Line 2 la ge baking t ays with baking paper Place sweet pota o on one t ay spray wi h o ive o l and bake for 20–25 minutes or unt l chips are crisp Bake toma oes on he other t ay in the final 10 minutes of cooking or unt l just b is e ed 2 Meanwh le preheat a ba becue ho pla e to medium-high and spray with o ive oil Cook steaks for 3–4 minu es each side for medium or un il cooked to your l king T ansfer to a pla e and cover loo ely with fo l o rest 3 To make the chimichur i place pa sley gar ic chil i flakes and vinegar in a small food processor bowl Blitz unt l finely chopped Add olive o l and mix through 4 Slice the steak and d izzle with chimichurri Serve with sweet po a o chips blistered truss tomat d steamed ea

green beans

+ beef steaks

+ at ea pa s ey




uss tomatoes


Barbecued steak wi h chimichurri & sweet potato chips 62

healthy oodguide com au

1717k /411cal P ote n 32 7g To al Fat 17 4g Sat F t 4 5g Carbs 27 6g


Sugars 12 6g Fib e 6 1g Sodium 97mg Calc um 87mg I on 4 8mg

+ ga lic & h l i flakes + red wi e vinegar + olive




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


9dairy free 9diabetes friendly 9gluten free 9vegetarian

Editorial Advisory Board Professor Jennie Brand-Miller, Professor of Human Nutrition, The University of Sydney; Catherine Saxelby, Accredited Practising Dietitian and nutritionist at Foodwatch Nutrition Centre; Dr Helen O’Connor, Accredited Practising Dietitian; Glenn Cardwell, Accredited Practising Dietitian; Dr Janet Franklin, Senior Clinical Dietitian at Metabolism and Obesity Services, Royal Prince Alfred Hospital, Sydney; Dr Tim Crowe, Advanced Accredited Practising Dietitian; 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


you’ll need …

Create something special or the fam ly in under 30 minutes!

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


Crazy delicious and less than 135 calories per tub!



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etitian proved!

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


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

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How to relieve


Reading HFG for the past year has helped me lose weight. A friend meals recently found a stack of Easy summer 2009 issues at a garage sale, including a 50th special about Christmas. The recipes in here are amazing and I will be using them this Christmas. So, this 2009 copy is still being read today – a testament to its quality! Help for food allergies




Old is new again



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• Which chip has less salt? • Tomato sauce vs mustard • Your guide to buying bagged salads


BBQ makeover


Ginger pork stir fry


Leftover turkey salad

Kelly Barker, QLD

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


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I appreciate the makeover recipes — ones where the HFG team has taken a classic recipe, such as Caesar salad or fried rice, and changed it to make it more nutritious It is really great to know that I can still enjoy my favourite dishes with less fat, sodium and overall energy content.

Your article ‘How to relieve constipation’ in the November 2016 issue was fantastic. It’s hardly ever spoken about, and the first remedy is usually medication. So, it was good to read about what my family can do when we experience constipation to help things flow naturally.

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Healthy makeover




a Maxwell & Williams pack!

our news, views and photos of HFG recipes by mail or social media and be in the running to win well & Williams prize pack. With bright colours and hand-painted effect, the Maxwell & Williams Lanka s a truly modern take on rustic style. Mix and match r Ponto range for a stunning and decorative set.

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WE ASKED: European health authorities may ban TV advertising of junk food between 6am—11pm. If Australia were to do this, will it help the childhood obesity crisis?

YOU REPLIED: Ř It would help stop the kids nagging. And maybe adults will be less tempted to have junk food, and therefore offer it to their kids less.

Ř It will be interesting to see what they classify as junk food. Just because it’s advertised, it doesn’t mean you have to buy it.

via Instagram Barley salad with sweet corn, roasted capsicum & feta (Nov, 2016) #hfgaustralia @mtactacan

Julie Darlow

Nathalie Tochon-Danguy

forward, but there is still a long way to go!

Ř Seriously…McDonalds, Hungry Jacks, etc, are not forcing their crap food down kids’ throats.

Anne Campbell

Terri O’Brien

Ř It’s a positive step


Health check

Our article on ‘hangry’ (Dec, 2016) resonated with many of you. Loved the article on the subject of ‘hangry’. Happy to hear it’s not just me and there is a reason behind it. Michelle Payne, NSW

I really enjoyed reading ‘The science of hangry’. What we eat can have an impact on all aspects of our body, mind and emotions. Thank you for


Being grumpy when you’re hungry isn’t a character flaw t’s a sc entific phenomenon explains weight loss sc entist Amanda Salis


ave you ever snapped angrily at someone when you we e hungry? Or has someone snapped ang ily at you when they we e hungry? f so you’ve experienced ‘hangry’ (an amalgam of hung y and angry) — the phenomenon whe eb some people get grumpy and short tempe ed when they’re overdue for a feed But whe e does hanger come from? And why is it hat only some people seem to get hang y? The answer lies in some of the processes that happen inside your body when it needs food

via Instagram

The physiology of hanger The carbohydrates p o eins and fats in everything you eat are digested into simple sugars (such as glucose) amino acids and free fatty acids These nutrients pass into your bloods ream from whe e they are distr buted to your organs and issues and used for energy As time passes after your last meal he amount of these nutrien s circulating in your bloods ream sta ts to d op If your blood-glucose levels fa l far enough your brain wi l perceive it as a l fe- h eatening situation You see un ike most o her o gans and tissues in your body which can use a varie y of nutrien s to keep functioning your brain is critically ependent on glucose to do its job You’ve p obably al eady noticed this ependence your brain has on glucose imple things can become dif icult when ou’re hung y and your blood-glucose levels rop You may find it ha d to concentrate or instance or you may make si ly mistakes Or you might have noticed that your words become muddled or slurred Another hing that can become more di ficult when you’re hung y is behaving within socially accep able norms such as not snapping at people So wh le you may be able o conjure up enough b ain power to avoid being grumpy wi h important co leagues you may let your guard down and inadver en ly snap at the people you are most relaxed with or care mo t about such as par ners and friends Sound fam lia ?

Grab ‘n’ go oats…yum! (Aug, 2016) #cookwithhfg #oatsonthego #breakfastonthego

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

Am nda S l s s as oc ate pro es or at T e Boden nst ute of Obes ty Nut i on Exe c se & Ea ing Di orde s The Uni er i y o Sydney


Photos S o k

This month …

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

The science of

healthy oodgu de com au



explaining this phenomenon so well. Alison Baldwin, NSW

Your article on being ‘hangry’ was quite informative. I always need to take a small snack for my husband when away from home around meal times. Explains everything!

via Instagram Tasty crustless quiche (Nov, 2016) & salad for lunch. Super packed with tasty vegies! #supersimple @palindrom_life



hfg NEWS


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

It’s not uncommon to rapidly regain weight after losing it, and researchers may now know why. While studying mice, scientists found that the gut microbiome retains a ‘memory’ of previous obesity, and it also accelerates weight regain. Altering the bacteria in your gut may hold the key to treating ‘yo-yo obesity’.

1 in 14

That’s how many Aussie women meet their daily calcium needs, according to our latest National Health Survey. For healthy bones and to prevent your risk of developing osteoporosis, aim for three serves of dairy a day — that’s just a 200g tub of yoghurt, a 40g piece of cheese, and a glass of milk. ustralian Health Survey, 2015

ase associated with old-world sailors, esurgence among modern-day Aussies, to researchers at a Sydney hospital. They eople with diabetes often restrict fruit e due to a misconception that the sugar ruit has adverse health effects. Are you etting your two serves of fruit a day? Diabetic Medicine, 2016


Text: Carolin Wun. Photos: iStock.


WHAT A FIZZ UK teenagers drink almost a bathtub full drinks per year — that’s 77 litres! Here on soil, the picture is also gloomy. Statistics sh three-quarters of teens exceed the guidel 12 teaspoons of sugar day, which is no su considering a 600ml bottle of soft drink w you around 15 teaspoons in one very swe Cancer Research UK, 2016; British Journal of Nutrition, 20

Beat the blues … with yellow! ecent UK study, 70 per cent of icipants linked yellow-coloured Happy Egg oods to feeling cheerful. The Company, 2016

anyone? If you want to live longer, it seems that playing racquet sports may help. A 15-year study has found that players

Save the

DATE! 2017 marks the 10th anniversary of Australia’s Healthy Weight Week. So, on the week of -19 February, why not join the etitians Association of Australia a healthy cooking class, education rkshop or group walk? To find out at’s going on in your area, visit FEBRUARY 2017 HEALTHY FOOD GUIDE


hfg NEWS

newsbites CANDID CAMERA Jumping straight onto the social media bandwagon, Coca-Cola Israel has now fitted its soft-drink bottles with a camera at the base. It snaps a selfie while you take a drink, which is then uploaded to Snapchat, Facebook and Instagram. What next?! Beverage Daily, 2016

Say ! cheese

ASK THE EXPERT The scoop on dips Brooke Longfield Healthy Food Guide Accredited Practising Dietitian

I always keep a tub of dip in the fridge to snack on, but how do I know if I’m making a healthy choice? Angela , via email



he supermarket chiller has exploded with tasty dips recently, so you’re spoilt for choice. But we’ve come a long way from plain old French onion. Here are five simple tips to picking a healthy and delicious dip!


Slash the salt

Dip can be surprisingly high in salt, especially the pesto-based dips. Check the label for one with less than 400mg sodium per 100g


Send your questions to editor@healthy Please note: We cannot reply to individual letters

Portion perfection

Grazing on dip straight from the tub is an easy way to overeat. Instead, spoon out a healthy serving of about two tablespoons to snack on.


Spice it up

Salsa is a low-kilojoule choice, but keep an eye on sugar and salt. Take a look at the ingredients list and pick one that is made with more than 50 per cent vegies and has no added sugar.


Pair dip with vegie sticks for a delicious way to boost you veg intake!

Watch the fat Healthy fats from avocado and tahini (in hoummos) are no problem, but look out for cream-based dips that are high in saturated fat. Look for a dip with less than 5g saturated fat per 100g.


Veg out!

Vegie-based dips, such as hommous or beetroot dip, are light on kilojoules and fat compared to creamy dips. Serve with crudités to boost your veg intake further.

Wishful eating A new Australian survey has found around 55 per cent of us feel post-meal regret, with women more likely to be remorseful after a meal than men. We guarantee you won’t regret eating your five serves of veg a day!  Galaxy Research, 2016

$4 nging lun etter wa dult es


for nutritio students …

Students gain up to 4.5kg in their first year of tertiary studies, but those studying nutrition have lower BMIs (Body Mass Index) than other majors, new research has found. Their meal choices were influenced by their knowledge of nutrition, highlighting the importance of health education for improving all students’ wellbeing. Journal of Nutritional Science, 2016 FEBRUARY 2017 HEALTHY FOOD GUIDE


hfg NEWS

Rosemary Stanton tells ...

How I stay healthy Australia’s first ‘celebrity dietitian’ has been advising us on nutrition for nearly 50 years. So, does she ‘walk the talk’?

like ice cream. I don’t worry about the fat in dairy as I’m very active. I tend to have the same thing for breakfast each day. I make my own muesli with lots of seeds and nuts, along with fruit from the garden, and Greek yoghurt.

I eat four times a day.

salad leaves, tomato, avocado, plus cheese or eggs from our chooks. And more sourdough.

Dinner is always lots of veg, often from the garden. I like to make a mushroom risotto with homemade pesto and salad. We’re not vegetarian, but we choose not to have a lot of meat. We have fish once a week. We would usually eat meat only when we are out. I also enjoy a glass of red wine four or five nights a week.

We eat out with friends, usually after tennis at the local pub. People ask me how

is quite important in my life, and is probably why I’ve never had to lose weight. In fact, I’m usually trying to put on a kilo or two. Each day, I’m either swimming, playing tennis, walking the dogs or training for long-distance hikes, which my husband and I do every year. Plus, there’s plenty of active gardening to be done on our 70-acre property!

I can find anything healthy at a pub, but I’ll often have the grilled salmon and salad. But if I’m at a friend’s for dinner and they offer me dessert, I’ll eat it.

My husband loves porridge for breakfast, which is just about the only food I don’t like! He goes through an entire

I’d find it hard to ❛live without dairy

Living in the country, I’m an early riser. By mid-morning, I’ll have my one coffee for the day made from locally roasted beans. And I’ll also have some lovely fresh, locally made sourdough.

products, fruit & decent bread

Lunch is a bit boring, really. I always have something from the garden — usually a variety of




For a snack, our family will reach for a jar of nuts.


ad and I ha gie garden ve one toda


If I have to sit down all day, I’m very miserable. Exercise

750g bag of oats every week, and in the 50 years that we’ve been married, he hasn’t gained any weight at all!

When I really want an indulgence, I’ll have some ice cream, but it’s only once a month. I don’t actually like biscuits or cakes. I know it sounds funny. I’d even leave chocolate on my bench for six months and not eat it. But I do love eating ice cream!

Interview: Brooke Longfield. Photos: iStock.

Growing up, I had a cow in my backyard, so it’s no surprise that I really like dairy foods. And I particularly



hfg NEWS Juice cleanses contain little fibre to keep you satisfied




reasons a



emon detox, juice cleanse … it’s that time of year when a detox seems ideal for clearing the holiday excess. But with barely any carbs, fibre or protein to sustain you, detoxes are not nutritionally balanced, and can do more harm than good. Here are five good reasons why you shouldn’t detox.

Short-term fix


A detox teaches you nothing about healthy eating. Think of it as a ‘super-extreme diet’, which is more like fasting than dieting.

Yo-yo weight loss


You may lose weight quickly on a detox, but once you return to your regular eating habits, chances are you will regain the weight, and possible more.

Hunger pains

Photos: iStock.


A detox can leave you so ravenous that you break out and binge on everything in sight, only to then feel the need to detox again. This is ‘disordered eating’ which is the opposite of the mindful eating approach that dietitians recommend, which

aims to put you in touch with your body.

Social stigma


Eating out with friends can be difficult and frustrating when you’re on a restrictive detox diet, as you can’t share in the food that everyone else is enjoying.

Tummy trouble


of eliminating waste, leaving you feeling bloated and constipated.

Bottom line A detox is not the answer

x, to your weight problems. a deto Af ter ikely to Your body doesn’t ever l e you’r ny weight a need to detox — your liver n i ut rega even p and kidneys do an excellent lost & re on mo job of eliminating wastes.

If you eat no fibre and do little exercise while on a low-food intake, your bowels become sluggish and slow right down. They’re unable to do their job

But to get your health back on track, try making small changes, such as reducing portion sizes or cutting back on processed food and alcohol.




the sugar in muesli bars

what’s a serve of fruit?

rethink your drinks

Text: Brooke Longfield. Source: Australian Passionfruit

LIVE PASSIONATELY! You just couldn’t have an Aussie pav without the sweet and tangy taste of passionfruit! It’s the key ingredient in iconic warm-weather desserts, and we’re spoilt for choice this summer with this fragrant fruit now at its peak. They don’t just taste good — they’re an excellent source of fibre, with two fruits providing 20 per cent of your daily needs. The tropical colour of passionfruit means it’s also rich in the antioxidant, beta-carotene, for both healthy skin and eyes. Tantalise your taste buds with these delicious ideas using passionfruit: Stir passionfruit pulp through soda water, lime and ice for a thirst-quenching summer drink. Top a slice of fruit toast with ricotta, banana and a drizzle of passionfruit. Use passionfruit as a tangy glaze for meat or seafood — the pulp contains enzymes that tenderise meat.

1 2 3

The sweet tangy taste of passionfruit makes it ideal for summer drinks




Juicy berries in season NOW!




sh hea


ou t re

Shelf watch


resh berries are at their berry best this summer. So scatter them over your muesli, toss them into a salad, or bake them into a dessert for a sweet indulgence you can enjoy at any time of the day!

The crunch factor Keep an eye out for juicy Modi Apples — a deliciously crisp Italian-born apple that’s now grown in Victoria. Available in Coles supermarkets in Victoria and NSW from mid-February.


Exotic nuts

Not just for snacking, Harvest Box Flavours of the World spiced nuts ($6.50 per 140g) add flavour and fibre to salads, stir-fries and curries, too!

Blackberries Blend low-kilojoule blackberries into yoghurt-based smoothies for a morning antioxidant hit.

Per 28g serve (Coconut Lemongrass): 647kJ (154cal), 1.8g sat fat, 1.8g fibre, 139mg sodium

Raspberries Only wash these delicate berries right before eating so they don’t go mushy.

Cool as a Quke!

One cup of sweet strawberries provides 100 per cent of your daily vitamin C requirements.

Give your kids the coolest lun with Qukes Baby Cucumbe ($3.00 per punnet). They’re j 8–12cm long, compared to their 20cm-long big brothe


Available nationally in Woolworths Coles and independent supermarkets.

Text: Brooke Longfield. Source: Raspberries and Blackberries Australia, 2016. Main photo: iStock. Berry hazelnut tart photo: Melanie Jenkins.


Fresh blueberries can be frozen for up to a year, so you can enjoy some now, and some later!

Oats & grains Packed with more than 10g of hunger-busting protein, Chobani Greek Yogurt with Steel Cut Oats & Ancient Grains ($2.89) will fill you up.


Per 140g serve (Mixed Berry): 508kJ (121cal), 10.2g protein, 13.1g sugar, 2.1g fibre, 116mg calcium

1 Strawberry


shortcake pops, p80

School snack-attack

Pair Ceres Organics No Added Salt Rice Crackers ($3.60) with hoummos or sliced cheese in school lunch boxes as a healthy snack

2 Pear & raspberry bread, p89

3 Berry


hazelnut tar ts,


Per ½ row: 198kJ ( 0.1g sat fat, 0.4g fib 1mg sodium



Fuel Fabulous With tailored nutrition advice from an Accredited Practising Dietitian

There is no substitute for the radiance that comes from true health, or the individualised nutrition advice an Accredited Practising Dietitian (APD) can give you especially now that you are starting your family. APDs are the only nutrition professionals recognised by the Australian Government and Medicare. Talk to an APD for nutrition advice to help you and your growing family feel fabulous


better than



Whatever filling takes your fancy, you always need a loaf on hand. But we’ve found the next best thing since sliced bread!



WRAP IT Goodness Superfoods Better for U! Barley Wraps are low GI and have 7.1g fibre per wrap! Per wrap: 401kJ (96cal), 4.1g protein, 7.1g fibre, 180mg sodium

TOAST IT ABE’s Multigrain Bagels have twice the fibre of white bread thanks to added whole grains.

Text: Brooke Longfield. Sliced bread photo: iStock.

Per bagel: 989kJ (236cal), 10.3g protein, 4.3g fibre, 351mg sodium


8 2 slices = b7re1, high GI g fi

(172cal), 2.1

gh-GI content and hi re fib w lo e Th k record It’s a flop! ad a lousy trac re b te hi w es fying hunger. score giv ergy and satis en g in st -la for long

STUFF IT Fill up a Mission Wholemeal Pita Pocket and enjoy three times more fibre than two slices of white. Per pita: 1030kJ (246cal), 9.8g protein, 6.8g fibre, 536mg sodium




How much is in that snack bar? Cereal and muesli bars are an easy lunch box snack, but many are loaded with sugar. Dietitian Brooke Longfield looks at the sweet facts.


uesli bars have long been a lunch box staple. But with so much focus on sugar, making a good choice can be tricky. Here are four tips to buying a low-sugar snack bar. Ř KNOW YOUR SUGARS Manufacturers use a variety of sugars to bind the grains, seeds and fruit in muesli bars together, such as glucose syrup or sugar (sucrose). But they might also add sugar with obscure names, such as rice malt syrup, invert sugar or maltodextrose. It can be hard to work out how much added sugar is in a product, so always check the ingredients list, which is in order of quantity. Pick snack bars with less than 10g sugar per bar (with fruit), or less than 5g sugar (fruit-free). Ř BE SAVVY ABOUT FRUIT Some snack bars claim to have ‘no added sugar’, but this doesn’t mean that they’re sugar free. The

sugar may come from dried fruit (dates) or concentrated fruit juice. Dried fruit provides the extra benefit of fibre and adds natural sweetness, so less added sugar is needed. But it can stick to kids’ teeth and cause tooth decay, so save sticky bars for a special treat. Ř READ LABELS CAREFULLY Packs often use buzz words, such as ‘natural’ and ‘gluten free’, but these can mask an unhealthy product. The ingredients list will give you the full picture. Ř CHECK THE STARS The Health Star Rating (HSR) takes into account sugar, saturated fat, sodium, fibre and some vitamins and minerals. The higher the HSR, the healthier the product, but only use it to compare products within the same category. We’ve compared the grams of total sugar in kids’ snack bars to teaspoons of sugar. Does your favourite measure up?

Sugar in snack bars can be hiding behind obscure names


1½ tsp SUGAR

Nestle Milo Snack Bars with Milk 6.5g sugar per bar

2 tsp SUGAR Kellogg’s Nutri-Grain Bars 8.8g sugar per bar

SUGAR WATCH We’ve compared the total sugar content per bar to teaspoons of sugar*

1¾ tsp SUGAR

Kellogg’s LCMs Split Stix

*1 teaspoon sugar = 4.2g sugar. Nutritional values correct as of December 2016. Muesli bar photo: iStock.

(Chocolatey) 7.5g sugar per bar

1 tsp SUGAR Freedom Chewy Ch Crunch 4.3g sugar

1 tsp SUGAR

1¼ tsp

Uncle Tobys Wholegrain Lunchbox Bars (Apricot)

Artisse Aribar Wholegrain Rice Crispy Bar (Vanilla Blast)

4.2g sugar per bar

4.8g sugar per bar

¾ tsp SUGAR Food for Health Coconut, Cacao & Chia Bars 3.5g sugar per bar

3¼ tsp



2½ tsp

Kellogg’s K-Time Baked Twists (Strawberry & Blueberry) 13.3g sugar per bar

1½ tsp



Mother Earth Baked Oaty Slices

Carman’s Super Berry Muesli Bars

(Raspberry & White Chocolate) 10.8g sugar per bar

(Cranberry, Blueberry & Goji) 6.6g sugar per bar




1 medium banana … is a quick source of energy that’s packed with vitamin B and potassium.

1 medium orange …



provides far more hunger-busting fibre than a glass of orange juice, and fewer kilojoules!


fruits for snacking We should be eating two serves of fruit a day — so snack on one of these and you’re already halfway there!

contains concentrated natural sugars, so enjoy them as an occasional snack.

1 medium apple … a day may help keep the doctor away, thanks to its cancer-fighting antioxidants.

2 small apricots … are rich in the antioxidant beta-carotene, which is converted into vitamin A for healthy eyes. 30

Text: Brooke Longfield. Photos: iStock.

1–2 tablespoons (30g) dried fruit …

1 cup fresh or frozen berries … is high in fibre, low in kilojoules, and has a low glycaemic index.

2 small kiwi fruit … will boost your immune system with twice your daily vitamin C needs in a furry package!

SERVE? WHAT’S A f fruit is o One serve of fresh, g about 150 nned frozen or ca of g 0 3 r o , it fru dried fruit

1 cup canned fruit (in natural juice) … is great to have on hand when the fruit bowl is empty. Variety is key to maximising nutrient intake.

2 thick slices of watermelon … contain 92 per water, so it’s a healthy snack that will keep you hydrated.

1 small mango … is a low-kilojoule way to satisfy a sweet craving. Taste the tropics!




butter them up!

Give your kids a healthy afternoon snack that will keep them full until dinner.

Did you know that peanut butter is a great source of heart-healthy unsaturated fats? Mother Earth Natural Peanut Butter has no additives, emulsifiers, added oils or sugar – it’s just ground peanuts, and has a higher level of monounsaturated fats than other brands. Just one tablespoon of peanut butter contains 2g of fibre, making it the ideal snack to keep kids full for longer, so start spreading today! The Mother Earth Natural Peanut Butter range includes your all-time favourites, crunchy and smooth, and other varieties with chia seeds or LSA blend for added protein and fibre.


1 2

Add crunchy peanut butter to smoothies for a delicious nutty tas te. Layer banana, honey and peanut butter betwe en slices of wholegrain bre ad – a favourite snack for you ng and Get the kids in the kit chen make ‘ants on logs’. Fill celery stick ‘logs’ with peanut butter and top with a trail of sultana ‘an ts’. Dollop chia seed peanu t butter onto crunchy apple wedges for a satisfying snack. Try using cookie cutter s to make fun apple sha pes.

3 4

Available in Woolworths, selected health food stores and Independents.

FIND US ON FACEBOOK @MotherEarthAustralia


8 diet fads exposed

• women’s

health special

• the

truth about meat


Text: Brooke Longfield. Source: Google Australia & New Zealand, 2016. Photo: iStock.

Stumped on a crossword answer? Google it. Can’t remember the name of an actor in a movie? Google it. It seems that Google has the answers to all of life’s problems, including what we should eat. In fact, ‘what is gluten?’ was one of the most-searched questions last year, along with ‘how

to lose weight fast’ and ‘how many calories in a banana?’ With so much nutrition ‘noise’ out there, it’s no surprise that you turn to the internet for information. But, are you being led astray? In 2015, a popular blogger claimed that ‘bacon is the new superfood’. Just months later, the World Health Organization

found strong evidence that processed meat causes cancer (yes, that includes bacon). So, who should you believe? Turning to HFG is a great start. We base our information on solid scientific evidence, not media fanfare. In this issue, we expose popular diet fads, and you can read both sides of the meat debate on p40.

Many of us turn to Google for advice on what we should eat




Lose weight for GOOD!

8 diet rules you need to break

WRONG TURN 1 Cutting out all fat If you do the maths, cutting back on fat is a good way to cut back on kilojoules, too — after all, fat has more than twice as many kilojoules per gram as protein or carbs. But trying to go fat free all the time isn’t the best route to good health. Low-fat foods aren’t necessarily healthier, as manufact often replace fat with sugar, or artificia sweeteners, to make them taste better Always check the nutrition label and try comparing a low-fat product to a regula to see if extra sugar has been added (yo is an easy product to use for this test). And remember, some fats are essent our bodies to function properly. For exa omega-3 fats (the type found in oily fis important for keeping our heart and b healthy — that’s why experts recommen eat 2–3 serves (about 150g) of oil-rich such as salmon, tuna and sardines, a w Some naturally high-fat foods, such avocado, olive oil and nuts, are packed fat-soluble vitamins. Vitamins A, D, E a use the fats you eat as a transport syste


You don’t have to cut out all fat to lose weight

get around your body, and are vital for staying healthy. For example, getting enough vitamin A is important for healthy skin and eyes. The key is to choose foods that contain the right sort of fat (unsaturated), as well as a good dose of other nutrients. Such foods include avocados, seeds and olive oil.

t back on track

elective about the fat foods you eat ...

mal fats contain a high ortion of saturated fat, s advisable to choose meats and reduced-fat products where possible. d try to limit processed away foods and ‘treats’ as chocolate, biscuits potato chips, even those eted as ‘reduced fat’ — re often just as unhealthy e full-fat versions because e added sugar or salt.

Text: Ellen Wallwork. Additional text: Brooke Longfield. Photos: iStock.

With so much weight-loss advice around, how do you know what’s credible? Our experts look at the current trends that could be leading you astray … and how to get back on track!

Low dairy- -fat, sugar free, no diet se … is your n into a ding you tailspi n?




WRONG TURN 2 Grazing on rice cakes Rice cakes and rice crackers are a healthy between-meal snack because they’re a low-kilojoule option, right? Not exactly… While rice cakes may be low in kilojoules, they don’t bring much to the table in the way of nutrients, so they won’t give you the pick-me-up that you’re probably craving. They’ll also leave you feeling hungry again soon due to their high glycaemic index (GI) and lack of fibre and protein. The result? You’ll be craving another snack soon afterwards.

Get back on track Choose snacks that pack in extra nutri i Snacks need t satisfied until meal and be n at the same tim Topping tho plain rice cake some proteinpeanut butter, or hoummos w the trick. Or try options: a pie that will add fi vitamin C; nuts you healthy fat reduced-fat pl provides calci protein; and v with hoummus fibre. As a resu all provide you sustained ene



WRO Quit dairy


Cow’s milk has r copped a bad ra people are self-d dairy as the root digestive proble may be due to o Most nutrition ex are an important part of a healthy diet, because they provide a wide range of nutrients. National figures show nine out of 10 Aussies are failing to meet the daily recommended intake of dairy foods, putting them at risk of not getting enough calcium for strong bones and healthy teeth. Added to this, over 1 million Australians have osteoporosis, a condition where bones are so fragile they can easily break. A low calcium intake, especially in childhood akes c e c ri and teenage years, is thought to be a ir a P mos or key cause of this, as bones are unable with houm er for tt to reach their full strength in adulthood. peanut bu ack filling sn limiting dairy foods due to ues such as bloating, there may be able to incorporate it diet. Try eating dairy foods nts throughout the day, and meals, rather than on their lactose intolerant, you may tolerate yoghurt, hard p to 250ml of milk, spread er amounts over the day.

t back on track t calcium-rich foods ...

you decide to go dairy free, make sure you compensate by eating plenty of other calcium-rich foods, such as tinned fish with edible bones (e.g. sardines), beans, nuts, green leafy vegetables, fu and calcium-fortified s milk alternatives.

Stick to whole pieces of fruit over juice for maximum nutrition

WRONG TURN 4 Juicing all fruit Recent years have seen liquid diets become popular, thanks to some celebrated success stories. For example, in the film Fat, Sick & Nearly Dead, Australian Joe Cross ate nothing but fruit and vegetable juices for 60 days. For him, it kick-started a new, healthy lifestyle. But for most of us, living solely on juice for extended periods is unrealistic. While juice can supplement your diet with extra nutrie it’s not wise to replace all your meals with it. You’ll miss out on fibre (the skin and pulp left in the juicer) and your body will miss o chewing, which is importa you to feel satisfied after e Drinking large amounts fruit-based juice will pack concentrated amounts of sugar into your diet. You wouldn’t eat five oranges in the one sitting, but you can easily gulp down a gl of orange juice, made from oranges, in a few seconds

n’t just about what we feed our eing able to sit down and share a y and friends is just as important eing as the food we eat.

ack on track

e whole pieces of fruit ... can be an easy way to boost your nd vegie intake, but you’re better off g the whole piece of fruit or veg to mise nutrients, fibre and satisfaction. ou like to drink juice, try sticking maximum serving of one small ml glass a day. Keep in mind that bars often sell larger servings, rds of 600ml, which can pack in ed kilojoules and added sugar. UARY 2017 HEALTHY FOOD GUIDE


hfg FEATURES have more Raw desserts can her desserts kilojoules than ot

WRONG TURN 6 Following food fads It’s easy to get caught up in the hype of the latest ‘celebrity diet’ that promises good health, as well as weight loss. You follow the rules, avoid certain foods and restrict your overall food intake, so it’s no surprise that the kilojoules start to fall off … But then it all gets tedious and you resent the fact that so many foods are ‘forbidden’. It’s common to then gorge on all of the foods you’ve been denied for so long. And then you find yourself right back to where you started — or possibly worse off. Research suggests that cutting out or severely restricting a food group ultimately leads to cravings and over-consumption, and therefore weight gain. By their very definition, diets have a start and end point, after which we are likely to slip back into our old eating habits.

WRONG TURN 5 Thinking ‘raw’ means healthy The raw food diet has proved to be one of 2016’s biggest health trends. But while there’s a lot to be said for a diet based on whole fruits, vegies, nuts and seeds, don’t assume all ‘raw’ foods, especially raw desserts, are low in kilojoules and sugar. Many raw snack bars or balls and raw desserts, such as vegan cheesecake, contain a lot of dried fruit, nuts, seeds and coconut oil, which hikes up the kilojoule count. In addition, sweeteners like rice malt syrup, maple syrup and raw honey are used in many raw treats, often in large amounts, so they certainly aren’t sugar-free or low in kilojoules. So, if you’re buying a packaged ‘raw’ snack, it’s just as important to check out the nutrition information as it is with non-raw treats. And at cafés, you still need to exercise some restraint around that ‘raw’ cake, just as you would with a regular chocolate cake or caramel slice.

Get back on tr Go easy on raw food

Use the raw food conc encouragement to eat fresh fruit and veg, who nuts and seeds. But be selective when choosin ‘raw’ desserts and eat them in moderation, just like any other treat


Go back to basics by eating more raw fruit & vegies

Get back on track

There’s no one-size-fits-all approach to losing weight ... The success of a weight-loss plan differs from one person to another. Being overly restrictive may work in the short term, but it can have negative effects on your long-term wellbeing. It’s much healthier to make small, yet sustainable changes. For example, if you tend to be a brekkie-skipper, perhaps start with a more nutritious breakfast choice and then make it a habit.

Next, move onto swapping those biscuits you usually have with afternoon tea for a healthier 3pm snack that you find equally tasty (there’s plenty of ideas to choose from in this issue). And to keep weight in check in the long term, get into the habit of moving more every day.

WRONG TURN 7 Cutting out treats So, you’ve decided the only way to lose weight is by never eating ‘naughty’ foods again. Unfortunately, this is where so many of us get it wrong. Yes, you can live without some foods, but being able to enjoy the occasional treat is much more sustainable than total deprivation. It comes back to the mantra: everything in moderation. So, instead of an all-or-nothing attitude to food, try following the 80/20 approach: if you eat a healthy diet 80 per cent of the time, allow yourself to enjoy treats 20 per cent of the time.

WRONG TURN 8 Being tricked by ‘sugar-free’ claims The World Health Organization (WHO) says we should dramatically reduce the ‘free sugars’ in our diet, which means foods with added sugar, as well as sugary ingredients l k h syrups and fruit juices. It rec that we limit our consumpt added sugars to just six tea a day — that’s about half of average Aussie is currently No wonder, then, produc ‘no added sugar’ or ‘100% sugar’ look like the best ch these claims don’t necessa the product is low in sugar. ‘Natural’ ingredients such a agave syrup, rice malt syrup and maple syrup (which all count as free sugars according to the WHO) could actually mean the product is high in sugar, so consumption of it should be limited.

Get back on track

Read the ingredients list carefully ... Always check the ingredients list to see if sugar has been added under an alternative name. As a healthy guide, ts n if a food contains less than 5g of sugar ie d The ingre est b per 100g, you’ll be choosing a product e th list is t o p s that’s low in sugar. to e c pla

gars hidden su

Get back on track Enjoy treats mindfully ...

Focus on what you’re eating and savour each mouthful. This will help make the food you eat more satisfying, which means you’ll be less likely to overeat it. Savour quality treats like a few squares of dark chocolate, or a scoop of your favourite ice cream. FEBRUARY 2017 HEALTHY FOOD GUIDE



Nutrition and health writer Paula Goodyer has won many prestigious awards for her writing, including the 2016 Excellence in Journalism Award from the Dietitians Association of Australia.


Photos: iStock.

ge The avera Aussie eats of kg nearly 100 ar e y a meat


MEAT How much is safe? We’re a meat-eating nation, but just how much is too much? Paula Goodyer has the answer.


t feels like we’re caught in a tug ‘o war over red meat. On one side are the meat-loving people from planet Paleo, while on the other are headlines claiming meat causes cancer. As the nation fires up the barbie for summer’s festival of scorched meat and snags, it’s a good time to ask: should we eat more — or less — meat? We investigate both sides of the story to give you the full picture.


Key iron source Besides being a great source of protein, zinc and B vitamins, meat is also an easily absorbed source of iron, which helps prevent anaemia. In Australia, around 15 per cent of women and eight per cent of preschoolers have anaemia, according to the World Health Organization. Symptoms of anaemia include being constantly tired, lethargic and lacking in concentration. So, eating more red meat is a good way to meet your daily iron requirements.

The protein in meat helps keep us feeling full until our next meal

A protein fix Meat is one of the best sources of protein. This is not only beneficial for building muscles, but it is also very important for keeping you feeling full, so you’re less likely to overeat between meals. People who avoid meat often do so out of concern that the fat content will make them gain weight, when, in fact, the protein in meat helps with satiety. FEBRUARY 2017 HEALTHY FOOD GUIDE



The heat’s on cold meats Research links diets high in meat, especially processed meats, such as bacon, salami and sausages, to an increased risk of disease. In 2015, the World Health Organization (WHO) declared processed meats as Class 1 carcinogens. This means there is strong evidence these meats cause cancer. Researchers say that if we follow the Australian Dietary Guidelines for modest amounts of meat (see box opposite), we could avoid five million deaths worldwide each year by 2050.

Risk of bowel cancer The evidence against eating too much red meat is strongest for bowel cancer, Australia’s second largest cancer killer. “One in six cases of bowel cancer in Australia has been attributed to eating too much red meat and processed meat,” says dietitian Kathy Chapman, Director of Cancer Programs at Cancer Council NSW. So, why do big serves of meat increase our risk of bowel cancer? Ř The high amounts of iron may cause damage to our cells and encourage tumour growth. Ř Harmful chemicals are created when meat is cooked, especially burnt or charred. Ř Preservatives in processed meat, called nitrates and nitrites, could be the culprits. “We also need to ask if a high meat intake increases cancer risk because it leaves less room for protective foods like vegetables, legumes and fruit,” says Chapman.

may Fruit & veg the t counterac cts e ff e l fu rm ha ch u m of too t a e m




Be portion-wise

Stick to small portions of lean red meat (e.g. beef, lamb or pork). Ideally, a (raw) serving should be no more than the size of your palm, with a maximum of 455g cooked (600–700g raw weight) meat per week, according to the Australian Dietary Guidelines. That’s about 65g cooked (or 100g raw) if you’re eating meat every day, or 130g (cooked) every second day. See the pictorial guide on the right.


Go easy on processed meats

If ham, bacon and sausage are staples, think again. In Australia, the Dietary Guidelines say we should only eat these foods ‘sometimes’ and in small amounts — a 50g serve is the recommendation. The World Cancer Research Fund takes a much stronger stand — avoid processed meat altogether is its advice.


Cook it slow & low

Cooking your meat at very high temperatures, or in direct contact with a flame or hot surface, such as on a searing hot barbecue or frying pan, produces harmful chemicals. These include polycyclic aromatic hydrocarbons (PHAs) and heterocyclic aromatic amines (HCAs). Although studies show these chemicals can cause cancer in animals, it’s hard to determine what the effect of cooked meats is on humans. But some studies

‘Size it right’ table source: Meat & Livestock Australia


MEAT ON THE MENU have found that high intakes of well-done, barbecued or fried meat is associated with an increased risk of developing bowel, prostate and pancreatic cancers. Cooking meat over very high heat also produces other harmful chemicals called Advanced Glycation End Products (AGEs). These have been linked to diseases such as type 2 diabetes and Alzheimer’s. So, avoid burning your meat, and cook it slowly. Poaching and steaming are the healthiest methods. And if you are cooking on a barbecue, then use a marinade with acidic ingredients like lemon juice or vinegar with your meat, poultry and fish, which will reduce the level of HCAs, PHAs and AGEs.

SIZE IT RIGHT Use this guide to see what a healthy portion of meat looks like (100g raw).


1 medallion, 1 lamb steak or 1 minute steak


1 slice


1 small


1 cutlet


10 thin strips


5 small cubes

p morning fry-ups for scrambled or poached eggs & veg

Link with diabetes A large US study found that people who ate less red meat and more dietary fibre had a reduced risk of developing type 2 diabetes. “It’s an association; we can’t say that eating less meat is the sole reason for a reduced risk of type 2 diabetes,” says Dr Alan Barclay, an Accredited Practising Dietitian and author of Reversing Diabetes. Processed meat, over other meat, shows the strongest link for increasing your diabetes risk. “The nitrate preservatives used in processed meat have been linked to insulin resistance, which increases the risk of type 2 diabetes,” Dr Barclay explains. “Processed meats like bacon and sausages are often fried at high temperatures, which can produce harmful substances like heterocyclic amines (HCAs), so that might also play a role.“ “The best advice is to stick with the Australian Dietary Guidelines which recommend that you have processed meat no more than once a week,” says Dr Barclay.




A heart stopper Then there’s heart disease. “The fat found in and around meat, and especially processed meat, is linked to a higher risk of heart disease, but it’s an association, which isn’t the same as saying it’s a cause,” adds cardiologist Professor Paul Nestel of the Baker IDI Heart & Diabetes Institute. “It may be the salt and nitrates that are the problem,” he says. By contrast, unprocessed meat such as a lean steak is less problematic. “Most researchers agree that having lean meat in moderation — say three times a week — is safe,” Prof Nestel says. The Cancer Council recommends eating red meat no more than three or four times a week. On the other days, choose fish, poultry or legumes.

The Paleo picture Paleo fans believe that a diet based on what our ancient ancestors ate is good for our health. However, the meat that hunter-gatherers ate wasn’t from domestic animals that spend their days lazily grazing in lush, green pastures. Instead, they ate the meat of animals that ran around in the wild and had a different fat profile, with less saturated fat and more healthy omega-3 fats. 44

Fill half your plate with salad or veg so there’s less room for meat

So, if too much meat can set us up for health problems, should we all go vegetarian? More of us are making the switch, with the number of Australians eating a vegetarian or almost vegetarian diet growing steadily. Compared with meat-eaters, vegetarians tend to eat less saturated fat and more fibre, potassium, magnesium and plant chemicals, according to Harvard Medical School. As a result, they often have healthier levels of cholesterol and blood pressure, and a lower body mass index (BMI), all of which are linked to a reduced risk of chronic disease. “Studies of Seventh Day Adventist groups, who are vegetarian, also show a slightly lower risk of bowel cancer,” adds Chapman. “But the evidence isn’t strong enough to recommend that everyone should eat a vegetarian diet.” The bottom line is you can get many of the health benefits of a vegetarian diet without avoiding meat entirely. Instead of making meat the focus, prepare meals with an emphasis on plant-based foods and only include small amounts of unprocessed meat.

Steak recipe photo: Mark O’Meara.



afternoon Try these easy topping ideas!

ȫɰʙLɳKɢ Tasty Corn Thins® are a convenient after-school snack for hungry kids.

D ɭȱȭHȿɏ 7ʝPDWɛ

on’t confuse Corn Thins wth tasteless rice cakes! Corn Thins are made by simply popping, then pressing grains of corn into the shape of a disk … like yummy popcorn squished into a crispbread. This makes Corn Thins the perfect snack to be eaten on its own, or with your favourite healthy toppings. For a great-tasting snack when the kids come home from school, top gluten-free Corn Thins with delicious sweet WHY CHOOSE or savoury toppings. CORN THINS®: The range includes: Gluten free Original, Multigrain, Low in kJ per slice Sesame Organic, and GMO free Soy, Linseed & Chia 3.5– 4.5 Health varieties. They’re a tasty Star Rating snack at any time of day!

&ʕLɭȴʑɚ KʝʦʛPRɡ Available in the biscuit aisle of most supermarkets.

6 ʤUʋʇȩʑUʢɨ


Visit for more snack ideas OR follow us on Facebook @cornthins


How your


Those thirst-quenching drinks may have more kilojoules than you th Dietitian Brooke Longfield looks at how they impact your weight

Empty calories Soft drinks, alcohol and cordial are what dietitians refer to as ‘empty calories’ because they provide little to no nutrients such as fibre, vitamins and minerals, but are high in kilojoules (calories). Consider this: a glass of orange juice has 300kJ (72cal) and only 0.5g of fibre. We may think it’s a healthy choice because it’s made with oranges. By comparison though,


a whole fresh orange has only 220kJ (53cal) and five times more fibre. So, drinking just one glass of orange juice is equivalent to gulping down around five oranges — with all the kilojoules. Snacking on the whole piece of fruit is far healthier. It takes time to peel and eat, and it also has satisfying fibre. This lets your body know that you’re full. Alcohol is another big offe and most people don’t reali how calorific it is. A fruity coc have as many kilojoules as a takeaway pizza! Three or fou on a night out can easily equ kilojoules of a hearty m

smarter ? Grab one of th ojoule refreshme with a squeeze on or lime juice etened black tea tea or coffee ing mineral wate ed-fat milk

Photos: iStock.


t seems harmless at the time — a kick-starting morning coffee, then a refreshing juice with lunch, and perhaps a pre-dinner glass of wine. But the reality is you are sipping down thousands of extra kilojoules, without even realising it. If you’ve been gradually gaining weight and can’t seem to work out why, you might want to rethink your drink.

TOTAL kJ = 4130c9 al)

ted ng

(98 r 157g suga

375ml can soft drink

= 675kJ (161cal) 3

Regular iced coffee

= 1613kJ (386cal) 40


500ml bottle orange juice

= 765kJ

(185cal) 41.5g sugar

st time you had an’t remember, while you were mething, which o keep track of e guzzling. en when you’re eaway smoothie ound the shops, ottle of soft drink sporting match. g ps of sweet tea while sitting in front of the TV is a form of distracted drinking. It’s easy to drink too much of something when it’s sweet. Rarely do you notice that a modest-sized bottle of juice is often more than a single serve, or that a large takeaway smoothie made with around half-a-litre milk — far more than what you ould drink in a glass at home.

Bittersweet health hazard

150ml glass wine


= 426kJ (102cal) 0.5g sugar

US study estimated that inking just one can of soft ink a day could lead to a 75kg weight gain in a year. u’ll also increase your risk of pe 2 diabetes by 22 per cent. Plus, all that sugar and acid in ft drinks can wreak havoc on ur teeth. Even drinking fruit ce is linked to poor oral alth, especially in kids. 2017 HEALTHY FOOD GUIDE




Ř Opt for low-alcohol drinks, such as a light beer or wine spritzer to cut down on kilojoules.

Ř Avoid top-ups — it makes it hard to keep track

of how much you’ve had to drink. Have a glass of water or soda water between each alcoholic drink to reduce your alcohol intake.



ŘAsk for skim milk in your coffee to slash your

Rethink your drink

overall kilojoule and saturated fat intake.

Ř If ordering a smoothie or frappé, choose a lighter

meal to compensate for the extra kilojoules. Beware of high-kilojoule extras such as ice cream in your smoothie, or flavoured syrups in your coffee.



Ř Keep a big jug of cold water


at eye-level in the fridge.

Ř Try not to keep juice, cordial

or soft drinks in the fridge. Save them for special occasions. Drink tea and coffee without sweeteners. Cut back slowly until you don’t need any at all.


Ř Carry a refillable water bottle with you so there’s no need to buy drinks when you’re out and about.

Ř Steer clear of meal-deal upgrades — if you don’t

A glass of water is the ideal thirst quencher

Tally up your daily drinks

need a large-size drink with your meal, don’t order it. Take the time to sit down and sip, rather than guzzling down your drink in a hurry.


You could be sipping down thousands of unwanted kilojoules, without even noticing!

12.30 pm



Can of soft drink with lunch

= 675kJ (162cal)

Sports drin at the gym

= 630kJ (151cal)

Regular takeaway latte with 2 sugars

2 glasses of wine with dinner



= 870kJ

= 852kJ



Glass of orange juice with breakfast


Cup of tea with sugar before bed




= 300kJ


= 3507kJ

= 180kJ


Awards showcase

Our annual awards give a thumbs up to the healthiest, tastiest foods in-store. Here are some of the best!

START SPREADING THE NEWS Mayver’s Cacao Super Spread has absolutely no added sugar and is naturally sweetened with dates! We’ve bottled nature’s guilt-free, dairy-free, all-natural choccie fix in a resealable jar. It’s made from chia, sesame seeds, almonds, ‘super’ nuts, dates and cacao, and simply crushed, blended and bottled – with no added oil, salt, gluten or dairy! Add it to smoothies, spread it on your favourite snack, or eat it by the spoonful straight from the jar! Mayver’s Cacao Super Spread is available in most Coles and Woolworths stores nationwide and good independent grocers.



BFree Quinoa & Chia Seed wraps are delicious, light and healthy, and made with super seeds. Why not fill a BFree wrap – available in Multigrain, Sweet Potato or Quinoa & Chia – for a great allergen-free snack on-the-go? Available in Woolworths.

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



How food can help ease your symptoms Do you get hot sweats, out-of-control hormones or heavy periods? Dietitian Brooke Longfield explains how diet can help manage common health issues.


POSSIBLE REASON: Iron deficiency

Red meat is a good source of iron for energy

If your answer to ‘how are you?’ is always ‘tired’, ‘busy’ or ‘exhausted’, then the problem may be more than just a bad night’s sleep. Roughly one in three women is iron deficient, which can leave you feeling tired and lethargic. It can also weaken your immune system so you’re more likely to get sick and feel run down. Younger women are at higher risk of iron deficiency, but it can strike at any age. Another reason you may have low energy levels is an underactive thyroid gland, which also causes a slower metabolism and weight gain. A lack of selenium, a mineral that the body needs to make thyroid hormones, is another a cause of fatigue.

HOW DIET CAN HELP Eat red meat twice a week Red meat is one of best sources of iron, so aim to have a 100g (raw) alm-sized piece of beef or lamb 2–3 times a week. Pair meat with vitamin C-rich foods, such as sweet potato or capsicum to maximise iron absorption. Turn to p60 for our delicious Grilled beef, miso sweet potato & asparagus salad recipe. ÅSnack on Brazil nuts Just two Brazil nuts provide 100 per cent of your recommended daily take for selenium. Pop them into your trail mix for an ergy-boosting snack, or chop up and add to cereal.

Photos: iStock. Beef salad photo: Mark O’Meara.


here are things in life, like periods, pregnancy and menopause, that men will just never understand — and in large part, it’s due to our female hormones. The symptoms that women often exper can be uncomfortab stressful, and even embarrassing at times. But there is good news — the right food and lifestyle can help to alleviate your symptoms. We show you what you can d

“I never have any energy”

“My periods are irregular and my hormones are crazy!” POSSIBLE REASON:

Polycystic Ovarian Syndrome (PCOS) Many women experience irregular periods, but they often accept this is ‘normal’ and don’t think much more of it. What you may not know is the most common cause of irregular periods is Polycystic Ovarian Syndrome (PCOS). PCOS affects one in eight women of child-bearing age and, unfortunately, almost 70 per cent of cases go undiagnosed. If your periods are less frequent than every 35 days or you have more than five weeks between periods, then they’re considered irregular and it’s a good idea to speak to your GP. PCOS is a hormonal imbalance, where the male sex hormone (testosterone) is higher than it should be, and/or insulin (the hormone that helps us use energy from carbohydrates) is also too high. This imbalance results in symptoms including acne, excess facial hair, weight gain (or difficulty losing weight), anxiety, diabetes and infertility. At least two-thirds of women with PCOS also have insulin resistance, which causes your body to store excess energy as fat, making it difficult to maintain a healthy weight in the long term

Irregular periods may be caused by PCOS

Losing just 5–10 per cent of your weight can provide significant benefits to your health and help manage symptoms of PCOS.


ÅEat low-GI whole grains Oats, barley, quinoa, wholemeal pasta and grainy bread require less insulin than high-GI choices such as white bread and croissants. Cutting back on high-carb foods like cakes, biscuits and sugary treats can also help manage insulin resistance. ÅSnack smarter Healthy snacks can prevent large rises in your blood sugar levels. Go for a 200g tub of reduced-fat yoghurt, a small handful (30g) of nuts, a piece of fresh fruit or wholegrain crackers with avocado.

Insulin resistance can make it difficult for you to lose weight

in Foods rich an c ts fa healthy ce u d re to help s e ik insulin sp

ÅSwap to healthy fats Olive oil, nuts, oily fish (salmon, tuna and sardines) and avocado all contain healthy unsaturated fats that slow the digestion of carbohydrates, hence reducing a sharp rise in insulin. Y 2017 HEALTHY FOOD GUIDE



“I’m having trouble falling pregnant” POSSIBLE REASON:


“I can’t shift that stubborn tummy tyre” Have you noticed extra fat around your tummy that wasn’t there before? Many women find this happens as they get older, and it can be due to hormonal changes that occur during menopause. Your metabolism slows by around 10 per cent during menopause, so you burn fewer kilojoules. At the same time, excess weight may accumulate around your middle due to falling oestrogen levels, giving you an apple-shape, when you may previously have been more a pear-shape. This kind of belly fat increases your risk of cardiovascular disease and type 2 diabetes, so it’s best to deal with it early. Hot flushes are another unfortunate side-effect of menopause for some women, and diet can play a role. Drinking coffee and alcohol can bring on hot flushes, so it’s probably a good time to reduce your intake. (Alcohol is also a culprit behind weight gain.)


ÅWatch portion sizes Even if you’re making healthy choices, big servings mean more kilojoules. Aim to fill half of your plate with vegies so there is less room for meat and carbs, which are higher in energy. ÅEat more soy Soy foods, such as soy milk and tofu, may help reduce hot flushes, which are caused by changing oestrogen levels. ÅSnack on yoghurt During menopause, your rate of bone loss increases. Dairy foods maintain healthy bones and prevent osteoporosis. Women over the age of 50 need to boost their calcium intake from 1000 to 1300mg per day, so add an extra tub of calcium-rich yoghurt as a snack. 52

Hormonal changes can cause extra belly fat

WHY WE ALL NEED TO STRESS LESS We all suffer from emotional stress, but our frantic, fast-paced lifestyles can wreak havoc on our health. Research shows that our main stress hormone, cortisol, affects our entire body. Chronically high levels of cortisol can lead to weight gain, high blood sugar levels and fertility issues. Mental tension also affects our gut and can play a role in triggering IBS symptoms. Stress even impacts our food choices (hello, ice cream!). Regularly getting enough sleep is important to manage stress, as is exercise, such as yoga, walking and swimming, which can help you unwind. If your stress levels are starting to impact your day-to-day life, it’s important to seek help through a family member, GP or counsellor.

Chicken recipe photo: Mark O’Meara.


It is often during the investigation to see why you are not falling pregnant that your doctor will discover endometriosis. Endometriosis affects about one in 10 women. And, about a third of women who are having trouble falling pregnant will find endometriosis is the reason. It’s a condition where the tissue that normally lines the uterus also grows outside of it. These abnormal tissues respond to a woman’s hormones in the

“Why am I so bloated?”

normal way (such as when you get your period), so they bleed, and over time this creates scar tissue. This can cause severe pain, and can also lead to infertility. Endometriosis can mimic IBS symptoms, such as bloating and abdominal pain, so it’s important not to self-diagnose. Always seek professional advice before making drastic changes to your diet. The relationship between specific foods and endometriosis risk is not entirely clear, but a balanced diet is likely to have benefits all round and help you cope with the symptoms.


Irritable Bowel Syndrome (IBS) Feeling bloated is uncomfortable, especially during summer when there are no heavy layers of clothing to hide behind. Roughly 90 per cent of women experience bloating on a regular basis, with nearly half of those saying it affects their everyday life. So, what’s going on here? Probably the most common cause of bloating is Irritable Bowel Syndrome (IBS). IBS affects around one in five Australians, and up to 90 per cent of IBS sufferers report bloating as a symptom. Changes to bowel habits, abdominal pain, and excessive gas are other IBS symptoms. Two main triggers for IBS symptoms are diet and stress. The most common diet culprits are garlic, onion, lentils, apples, mushrooms, cauliflower, wheat and inulin. These foods are high in FODMAPs — an acronym for a group of carbohydrates that are poorly digested in some people’s intestines.

Bloating affects 90% of women & diet may be the trigger


ÅEat a rainbow of vegies Some studies show that diets high in vegetables and fibre result in a lower risk of endometriosis. ÅLimit fried foods Evidence suggests eating large amounts of trans fats (found in fried foods, biscuits and pastries) increases th i k f d ti i i

HOW DIET CAN HELP A diet of fresh fruit & veg may d i k ty

ÅLimit FODMAPs The low-FODMAP die has been scientifically proven to help ease symptoms in around 75 per cent of people with IBS. But before eliminating any foods see your GP to get a proper diagnosis, k to a can help supervise you while on d low-FODMAP diet. lt Salt is a well-known cause of fluid educing the salt in your diet can help. y Sometimes, bloating can be caused ou eat, not what you eat. Eating quickly he amount of air you swallow, which e bloating. Try to put your cutlery down en mouthfuls, and chew your food wly, with your mouth closed. FEBRUARY 2017 HEALTHY FOOD GUIDE



satisfying salads

healthier BBQ choices

fun & fruity iceblocks SUMMER LOVIN’ We’ve got delicious summer food that’s quick and easy to prepare, so you’re not stuck in the heat of the kitchen. And cool off with our tasty yoghurt pots or slurp on a homemade icy pop. Enjoy!

We’ve done the hard work for you! Our recipes are based on fresh and nutrient-rich ingredients that are easy to find and affordable. Every main meal contains at least two serves of vegies for optimal health benefits, and our recipes are based on ideal portion sizes.

Sweet 'n' spicy chicken & vegie skewers, p70

Every recipe meets our dietitians’ nutrition criteria to ensure it doesn’t contain too much energy, saturated fat, sodium or sugar. Every dish is tried and tested at least twice so we know it’s a reliable recipe that tastes great. Every recipe has a complete nutrition analysis for your benefit. The table on p94 helps you determine how each recipe works as part of your daily nutrition and energy needs. Our food writers work with qualified dietitians to develop these recipes for maximum health benefits. For more detail on our recipe badges, see p99.



9dairy free 9diabetes friendly 9gluten free 9vegetarian




Salads that really tisfy These filling summer salads are packed with big flavours.

Lamb & roasted capsicum salad with pesto (See recipe on p59)


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

t Nutri ion TIP Boost your iron stores with this energising salmon salad

Poached salmon & pea pasta salad (See recipe on p60)



PER SERVE 2009kJ/481cal Protein 36.4g Total Fat 14.8g Sat Fat 3.4g Carbs 44.2g

Sugars 4.6g Fibre 10.5g Sodium 116mg Calcium 108mg Iron 5.9mg






PER SERVE 1798kJ/430cal Protein 34.5g Total Fat 16.0g Sat Fat 3.4g Carbs 32.0g


Sugars 8.4g Fibre 9.4g Sodium 130mg Calcium 107mg Iron 3.7mg

Barley, beetroot & chicken salad with tahini dressing

Barley, beetroot & chicken salad with tahini dressing

plate, cover loosely with a sheet of foil and set aside for 2–3 minutes. Thickly slice. Serves 4 Cost per serve $3.65 4 Blanch the snow peas for Time to make 45 min 30 seconds; refresh under cold running water. Drain well. 9dairy free 9diabetes friendly 5 To serve, divide the barley, 1½ tablespoons tahini snow peas, beetroot, carrot, 1 garlic clove, crushed salad leaves and chicken 2 tablespoons between 4 bowls; rition NutTIP lemon juice then drizzle each 3 teaspoons olive oil with the reserved Tahini is a protein-packed 500g chicken breast tahini dressing. paste made from fillets, halved sesame seeds horizontally 1 teaspoon honey ¾ cup (150g) pearl barley 150g snow peas, thinly sliced 2 medium beetroot, peeled, grated 2 large carrots, peeled, grated 120g mixed baby spinach and rocket 1 Combine 2 teaspoons of tahini, the garlic, 1 tablespoon lemon juice and 2 teaspoons olive oil in a glass or ceramic dish. Add chicken, turn to coat. Cover and marinate in fridge for at least 30 minutes. Combine remaining tahini, lemon juice, olive oil and the honey in a small bowl with 1–2 teaspoons of hot water and mix until a smooth, creamy consistency. Set aside. 2 Cook the barley in a saucepan of boiling water until al dente, or about 25 minutes. Drain well. 3 Meanwhile, heat a large chargrill pan or non-stick frying pan over medium-high heat. Remove chicken from marinade and cook for 3–4 minutes each side, or until golden and just cooked through. Transfer to a

100g baby rocket 1½ tablespoons gluten-free basil pesto 2 teaspoons lemon juice

1 Preheat a barbecue hotplate or chargrill pan on medium-high. Lightly spray lamb steaks and capsicums with olive oil. Grill the lamb for 2–3 minutes each side, for medium, or until cooked to your liking. Transfer to a plate, cover loosely with foil and set aside to rest for 5 minutes. Thickly slice. Grill the capsicums for 2 minutes each side, or until lightly charred and tender. 2 Combine cannellini beans, celery, shallots, tomato and rocket in a large salad bowl. Season with cracked black pepper. Combine pesto and lemon juice with 1–2 teaspoons of hot water in a small bowl until smooth. rition 3 Divide the salad NutTIP between serving Get this hearty (p56) plates. Top each lamb salad on Serves 4 with sliced lamb the table in just Cost per serve $5.65 and a drizzle of 25 minutes! Time to make 25 min pesto dressing. Serve. Cook’s tip You can 9gluten free 9diabetes friendly replace the mini capsicums 500g lean lamb leg with either 1 large red or yellow steaks, fat trimmed capsicum cut into 2cm wedges. 1 x 175g packet mini HIGH capsicums, quartered, PROTEIN seeded (see Cook’s tip) 1 x 400g can no-added-salt cannellini beans, rinsed, PER SERVE drained 1374kJ/329cal Sugars 6.8g 2 celery stalks, finely chopped Protein 35.5g Fibre 8.5g 3 shallots, finely chopped Total Fat 12.0g Sodium 439mg Sat Fat 3.3g Calcium 119mg 2 large vine-ripened tomatoes, Carbs 16.5g Iron 5.6mg seeded, diced

Lamb & roasted capsicum salad with pesto




Eat lighter this summer with Roughly flake salmon into large pieces with a knife and fork. 2 Meanwhile, cook the pasta according to packet instructions, or until al dente, adding the sugar snaps, asparagus and snow peas in the last minute of cooking time. Refresh the pasta and vegetables under cold running water. Drain well. (p57) 3 Combine the pasta, vegies, salmon, chopped dill and baby spinach in a large salad bowl. 4 Whisk the mustard, grated ginger, lemon juice, olive rition oil and honey together NutTIP in a small bowl. Add Wholemeal pasta increases the fibre to the pasta salad and toss to combine. content of this Season with cracked filling salad black pepper and garnish with dill; serve.

Poached salmon & pea pasta salad Serves 4 Cost per serve $6.15 Time to make 25 min

9dairy free 9diabetes friendly

1 small lemon, sliced 2 x 200g skinless salmon fillets 250g wholemeal penne pasta 150g sugar snap peas, trimmed, halved 1 bunch asparagus, trimmed, chopped into short lengths 200g snow peas, trimmed, halved lengthways 2 tablespoons chopped fresh dill, plus extra to garnish 100g baby spinach 3 teaspoons Dijon mustard 1 teaspoon finely grated ginger 1½ tablespoons lemon juice 2 teaspoons olive oil 1 teaspoon honey 1 Place 1.5L (6 cups) of water and the sliced lemon into a medium saucepan and bring to the boil. Add salmon, cover and remove pan from heat. Set aside to poach for 10 minutes, or until salmon is cooked to your liking.


1 Lebanese cucumber, halved lengthways, thinly sliced 4 small radishes, thinly sliced 2 teaspoons lightly toasted sesame seeds, to garnish

1 Preheat oven to 180ºC. Line a large baking tray with baking paper. Combine 1 teaspoon miso, 2 teaspoons mirin and 1 teaspoon olive oil in a large bowl. Add sweet potato, toss to coat, and transfer to prepared tray. Roast for 25–30 minutes, or until golden and tender. 2 Heat a barbecue hotplate or chargrill pan to medium-high. Lightly spray the steaks and asparagus with oil. Grill steaks for 2–3 minutes each side, for medium, or until cooked to your liking. Transfer to a plate, cover loosely with foil and rest for 5 minutes. Grill the asparagus for 1–2 minutes, turning, or until lightly charred and just tender. Serves 4 Cost per serve $5.30 3 Mix the remaining miso, mirin, Time to make 40 min olive oil and the lemon juice in a bowl until well combined. 9dairy free 4 To serve, divide the baby 9diabetes friendly spinach, sliced cucumber, 3 teaspoons miso paste radish, roasted sweet tion i r t u N TIP 1½ tablespoons mirin potato and asparagus For a satisfying 2 teaspoons olive oil between 4 serving & healthy carb, 500g sweet potato, bowls. Thinly slice the add sweet potato peeled, cut into beef steaks and add to your greens 2cm cubes to each salad bowl. 2 x 250g lean rump Drizzle with the miso steaks, fat trimmed dressing and garnish with 2 bunches asparagus, toasted sesame seeds. trimmed, halved Cook’s tip To make this meal 2 teaspoons lemon juice gluten free, check that the miso 100g baby spinach paste is gluten free.

Grilled beef, miso sweet potato & asparagus salad

our no-fuss, protein-rich salads!



PER SERVE 1882kJ/450cal Protein 48.9g Total Fat 13.4g Sat Fat 4.1g Carbs 29.9g

Sugars 13.7g Fibre 5.4g Sodium 351mg Calcium 99mg Iron 7.1mg

Grilled beef, miso sweet potato & asparagus salad





Create something special for the family in under 30 minutes!

Barbecued steak with chimichurri & sweet potato chips 62

you’ll need …

MONDAY Barbecued steak with chimichurri & sweet potato chips Serves 4 Cost per serve $6.55 Time to make 30 min

9gluten free 9dairy free 9diabetes friendly 1 large (500g) sweet potato, peeled, thinly sliced 1 x 300g punnet truss tomatoes 500g lean beef steaks, trimmed 1 bunch flat-leaf parsley, coarsely chopped 1 garlic clove

¼–½ teaspoon chilli flakes, to taste 2 tablespoons red wine vinegar 2 cups steamed green beans, to serve 2 tablespoons olive oil

sweet potato


1 Preheat oven to 200°C. Line 2 large baking trays with baking paper. Place sweet potato on one tray, spray with olive oil and bake for 20–25 minutes, or until chips are crisp. Bake tomatoes on the other tray in the final 10 minutes of cooking, or until just blistered. 2 Meanwhile, preheat a barbecue hotplate to medium-high and spray with olive oil. Cook steaks for 3–4 minutes each side for medium, or until cooked to your liking. Transfer to a plate and cover loosely with foil to rest. 3 To make the chimichurri, place parsley, garlic, chilli flakes and vinegar in a small food processor bowl. Blitz until finely chopped. Add olive oil and mix through. 4 Slice the steak and drizzle with chimichurri. Serve with sweet potato chips, blistered truss tomatoes and steamed beans.

green beans

+ beef steaks

+ flat-leaf parsley



truss tomatoes

PER SERVE 1717kJ/411cal Protein 32.7g Total Fat 17.4g Sat Fat 4.5g Carbs 27.6g

Sugars 12.6g Fibre 6.1g Sodium 97mg Calcium 87mg Iron 4.8mg

plus + garlic & chilli flakes + red wine vinegar + olive oil




TUESDAY Greek-style tuna & chickpea salad Serves 4 Cost per serve $3.65 Time to make 10 min

9gluten free 9dairy free 9diabetes friendly 1 x 425g can tuna in olive oil 1 x 400g can no-added-salt chickpeas, rinsed, drained 1 small red onion, chopped

½ bunch flat-leaf parsley, coarsely chopped 2 tablespoons lemon juice, plus lemon wedges, to serve 1 tablespoon capers, rinsed 4 cups mixed salad leaves 1 small red capsicum, thinly sliced 1 Drain approximately half of the oil from the can of tuna. 2 Flake the tuna with a fork. Combine tuna with remaining oil from the can, chickpeas, red

onion, parsley, lemon juice and capers in a large salad bowl. 3 Divide salad leaves among 4 serving bowls, and top with tuna salad and sliced capsicum. Serve with the lemon wedges. HIGH


PER SERVE 1353kJ/324cal Protein 30.2g Total Fat 15.2g Sat Fat 2.3g Carbs 13.6g

Sugars 2.5g Fibre 5.7g Sodium 495mg Calcium 80mg Iron 1.9mg

Greek-style tuna & chickpea salad

you’ll need …


+ tuna in olive oil


+ canned chickpeas

+ red onion + flat-leaf parsley + lemon + mixed salad leaves

+ red capsicum


Chicken ‘zoodles’ with lemon pesto



PER SERVE 2185kJ/523cal Protein 37.3g Total Fat 21.9g Sat Fat 4.5g Carbs 40.9g

WEDNESDAY Chicken ‘zoodles’ with lemon pesto Serves 4 Cost per serve $3.95 Time to make 20 min

9diabetes friendly ¹⁄³ cup store-bought basil pesto 2 tablespoons lemon juice 200g spaghetti 3 medium zucchini, sliced into thin ‘noodles’ (see Cook’s tip) 500g chicken breast stir-fry strips 1 x 250g punnet cherry tomatoes 2 tablespoons pine nuts, toasted 2 tablespoons shaved parmesan

1 Preheat oven to 200°C. Line a baking tray with baking paper. Scatter the tomatoes over tray. Spray with oil and season with cracked black pepper. Bake for 15 minutes, or until just blistered. 2 Mix the pesto and lemon juice. Toss a third of the pesto mixture through the chicken to marinate, and set remaining pesto aside. 3 Cook pasta according to the packet instructions. Drain well. 4 Meanwhile, spray a large non-stick frying pan with olive oil and set over medium-high heat. Cook the chicken, stirring, for

5 minutes, or until cooked through. Transfer to a plate and keep warm. Add the zucchini noodles to the pan and stir-fry for 1–2 minutes, or until just tender. 5 Toss chicken, tomatoes and remaining lemon pesto through spaghetti and zucchini noodles. Divide among 4 serving plates, and sprinkle with pine nuts and shaved parmesan, to serve. Cook’s tip Use a spiraliser or V-slicer to cut zucchini, or slice with a peeler. You can also buy pre-cut zucchini ‘noodles’ in Woolworths near the salad bags.

you’ll need …

plus + chicken breast + cherry tomatoes + pine nuts + parmesan

+ basil pesto

Sugars 4.6g Fibre 5.0g Sodium 388mg Calcium 126mg Iron 2.9mg


spaghe i




you’ll need …

THURSDAY chicken breast


Chicken gyros Serves 4 Cost per serve $5.70 Time to make 20 min

9diabetes friendly

gyros bread

+ tzatziki

+ tomatoes


plus + Greek seasoning + mixed salad leaves + parsley & lemon


2 x 250g chicken breast fillets, cut into 2cm cubes 2 teaspoons Greek seasoning 4 gyros breads, warmed (see Cook’s tip) 1 x 150g tub reduced-fat tzatziki 2 medium tomatoes, sliced 1 continental cucumber, sliced 8 cups mixed salad leaves Chopped parsley & lemon wedges, to serve 1 Thread chicken onto 8 wooden or metal skewers and sprinkle with Greek seasoning. Set a large non-stick frying pan or barbecue hotplate over medium-high heat and spray with oil. Cook chicken skewers for 3–4 minutes each side, or until cooked through. 2 Place chicken on the warmed bread with a dollop of tzatziki and some of the sliced tomato, cucumber and leaves. Sprinkle with chopped parsley and roll up. Serve the remaining vegies as a side salad with the lemon. Cook’s tip Find Greek gyros bread in the bread aisle of the supermarket. Or you can use wholemeal Lebanese bread.

Chicken gyros



PER SERVE (2 skewers + bread + salad) 1713kJ/410cal Protein 36.5g Total Fat 9.3g Sat Fat 2.9g Carbs 40.5g

Sugars 6.3g Fibre 7.5g Sodium 548mg Calcium 75mg Iron 3.6mg

rition NutTIP Wrap up 3 of your 5 serves of veg in this fresh & tasty meal



Roasted veg & pickled onion quinoa salad


9gluten free 9vegetarian 9diabetes friendly

4 x 120g microwavable quinoa pots 3 cups leftover roasted vegetables (such as pumpkin and beetroot), warmed 4 cups baby spinach ¼ cup reduced-fat feta, crumbled

2 tablespoons white wine vinegar ½ teaspoon sugar ½ teaspoon salt ½ medium red onion, thinly sliced

1 Mix vinegar, sugar and salt in a bowl until crystals dissolve. Add onion and set aside to pickle for 10 minutes, then drain well. 2 Meanwhile, heat the quinoa according to packet instructions.

Roasted veg & pickled onion quinoa salad Serves 4 Cost per serve $4.20 Time to make 15 min

3 Toss through the warmed roasted vegies, baby spinach, pickled onion and crumbled feta. Cook’s tip If you pickle onions for longer than 10 minutes, the flavour will be enhanced and they will also be softer.

PER SERVE 1155kJ/276cal Protein 12.9g Total Fat 4.8g Sat Fat 1.8g Carbs 39.2g

you’ll need …


+ red onion


Sugars 14.6g Fibre 8.7g Sodium 537mg Calcium 133mg Iron 5.5mg


microwavable quinoa

+ white wine vinegar + sugar & salt + leftover roasted vegetables

+ baby spinach


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


Meal for one

The flavours of this quick Asian-inspired noodle dish really pack a punch!

Chilli fish stir-fry with udon noodles Serves 1 Cost per serve $5.65 Time to make 20 min

1½ tablespoons Sichuan chilli stir-fry sauce 1 shallot, thinly sliced Lime wedges, to serve

9dairy free

Recipe: Liz Macri. Photography: Mark O’Meara. Styling: Marie-Hélène Clauzon. Food prep: Sarah Mayoh.

2 teaspoons rice bran oil 1 garlic clove, crushed 2 teaspoons grated fresh ginger 150g firm white fish fillet, cut into 2.5cm pieces 1 x 110g packet shelf-stable udon noodles 100g green beans, sliced 1 baby pak choy, chopped

1 Heat half of the oil in a medium non-stick frying pan over medium-high heat. Cook garlic, ginger and fish, stirring occasionally, until fish is just browned and almost cooked through. Remove from pan. 2 Meanwhile, prepare noodles according to packet directions. Drain well and set aside.

3 Heat remaining oil in same pan over medium heat. Cook beans, stirring, for 2–3 minutes, or until almost tender. Add pak choy, noodles and stir-fry sauce. Cook, stirring, for 2 minutes, or until vegetables are tender and noodles are heated through. 4 Return cooked fish to the noodle pan with three-quarters of the sliced shallot. Cook, stirring, for 1 minute, or until heated through. Garnish with remaining shallot, and serve with lime wedges.



PER SERVE 1985kJ/475cal Protein 42.2g Total Fat 14.0g Sat Fat 2.6g Carbs 39.5g

Sugars 7.5g Fibre 9.8g Sodium 715mg Calcium 231mg Iron 5.2mg

Chilli fish stir-fry with udon noodles FEBRUARY 2017 HEALTHY FOOD GUIDE



Smokin’ Enjoy the smoky flavours of a summer BBQ with our deliciously healthy options.

Sweet ‘n’ spicy chicken & vegie skewers with rice


4 cups mixed salad leaves, to serve

Serves 4 Cost per serve $4.90 Hands-on time 20 min Cooking time 20 min

1 Heat a barbecue hotplate (or grill pan) to medium-high. Grill corn, turning, for 8–10 minutes, or until charred and tender. 9dairy free 2 Meanwhile, thread chicken, 2 corn cobs, husks capsicum, onion and pineapple, and silks removed alternately, onto the skewers. 300g chicken breast fillets, 3 Combine the tomato purée, chopped into 2cm cubes sauces, vinegar and sugar in a 1 large red capsicum, small pan. Stir to dissolve sugar. chopped into 2cm pieces 4 Reheat the barbecue hotplate 1 medium red onion, to medium-high. Grill skewers chopped into 2cm pieces for 3–4 minutes each side, or ¼ pineapple, peele browned and cooked tion i r t cored, chopped hrough, basting with half u N TIP into 2cm cubes the sauce while cooking. In season 8 wooden or metal 5 Meanwhile, remove pineapple adds skewers (see Note natural sweetness corn kernels from cobs ½ cup no-added-sal using a sharp knife. to these spicy skewers tomato purée Heat rice according to 1 tablespoon cket instructions. Transfer reduced-salt soy sauce the rice to a medium bowl. Stir 1½ teaspoons hot chilli sauce in corn kernels and parsley. 1 tablespoon white 6 Boil the remaining tomato wine vinegar sauce for 30 seconds. Remove 2 teaspoons brown sugar from heat. Drizzle skewers with 2 x 250g packets the sauce, and serve with corn microwavable brown rice and mixed salad leaves. and red rice Note Soaking wooden skewers ½ cup coarsely chopped in water before using prevents flat-leaf parsley them from scorching.


Sweet ‘n’ spicy chicken & vegie skewers with rice



PER SERVE (2 skewers) 1973kJ/472cal Protein 26.9g Total Fat 9.1g Sat Fat 2.0g Carbs 64.2g

Sugars 9.8g Fibre 10.6g Sodium 318mg Calcium 91mg Iron 4.0mg



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


Grilled fish with kipfler potatoes & herb salsa (See recipe on p76)



PER SERVE 1264kJ/302cal Protein 32.7g Total Fat 10.7g Sat Fat 1.6g Carbs 15.2g


Sugars 4.0g Fibre 5.4g Sodium 153mg Calcium 77mg Iron 4.2mg

rition NutTIP Add chilli & lime juice for zingy flavour without the salt

Coconut salmon parcels with pumpkin salad (See recipe on p76)




Smoky beef & vegie fajitas with guacamole


Cooking on the BBQ gives a smoky flavour to this Mexican-inspired favourite Smoky beef & vegie fajitas with guacamole Serves 4 Cost per serve $5.60 Hands-on time 20 min Cooking time 20 min

9gluten free 9dairy free 9diabetes friendly 1 large red onion 1 cup fresh coriander sprigs 1 ripe avocado, stone removed, roughly chopped 1 small tomato, finely chopped

2 x 200g beef fillet steaks, the onion, mushrooms and fat trimmed capsicums for 7–8 minutes, ¼ teaspoon cumin or until charred and tender. ¼ teaspoon ground coriander Transfer to a medium bowl ¼ teaspoon paprika and cover to keep warm. ¼ teaspoon dried oregano 4 Grill beef for 3–4 minutes 4 large, flat mushrooms, each side, or until cooked to thinly sliced your liking. Transfer to a 2 medium capsicums all plate. Cover with t i i r o t Nu TIP n (1 red and 1 yellow) foil for 5 minutes to rest Capsicums thickly sliced before slicing thinly. contain three 8 mini gluten-free 5 Meanwhile, heat times as much corn tortillas tortillas on a hot pan vitamin C than Lime wedges, until warmed through. oranges! to serve erve tortillas topped the capsicum mixture, 1 Finely chop a quarter of the beef, guacamole, remaining onion and half of the coriander. coriander sprigs and lime. Mix in a bowl with the avocado Note Marinated, uncooked and chopped tomato. Set aside. beef is suitable to freeze. 2 Meanwhile, spray beef with HIGH olive oil. Combine the cumin, PROTEIN coriander, paprika and oregano PER SERVE (2 fajitas) in a small bowl, and sprinkle 2142kJ/512cal Sugars 5.5g evenly over both sides of beef. Protein 45.6g Fibre 9.0g 3 Heat a barbecue hotplate to Total Fat 25.1g Sodium 402mg Sat Fat 6.8g Calcium 73mg medium-high. Cut remaining Carbs 21.3g Iron 5.4mg onion into thin wedges. Grill FEBRUARY 2017 HEALTHY FOOD GUIDE



Grilled fish with kipfler potatoes & herb salsa (p72) Serves 4 Cost per serve $5.75 Hands-on time 15 min Cooking time 20 min

9gluten free 9dairy free 9diabetes friendly

for about 3 minutes on each side, or until just cooked through. 4 Meanwhile, place the grilled potatoes, asparagus, capsicums, salad leaves and lemon juice in a large bowl. Toss gently to bine. Serve the fish t lets with salad and Nutri ion TIP emon wedges. Top Keeping the skin ish with herb salsa. on potatoes adds important fibre Note If you can’t find kipfler potatoes, use to your meal aby (chat) potatoes.

350g kipfler potatoes, scrubbed, thinly sliced (see Note) 2 bunches asparagus, trimmed 1 x 175g punnet mini capsicums, seeded, quartered ½ cup coarsely chopped flat-leaf parsley ½ cup chopped coriander 1 garlic clove, crushed 1 long red chilli, seeded, sliced 1 tablespoon red wine vinegar 2 tablespoons olive oil 4 x 150g firm white fish fillets 120g mixed baby spinach and red beetroot leaves 1½ tablespoons lemon juice, plus lemon wedges, to serve 1 Heat a barbecue hotplate (or grill pan) to medium-high. Grill potato slices, turning, for 6–8 minutes, or until charred and tender. Remove and set aside. Grill asparagus and capsicums, turning, for 5 minutes, or until slightly charred and just tender. 2 Meanwhile, combine parsley, coriander, garlic, chilli, vinegar and oil in a small bowl. Set aside. 3 Reheat barbecue hotplate to medium-high. Spray the fish with olive oil on both sides, and grill


1 Combine the lime juice, coconut milk and fish sauce in a small bowl. Set aside. 2 Cut four 25cm x 25cm pieces of foil and four 15cm x 15cm pieces of baking paper. Place 1 piece of baking paper on top of 1 piece of foil. Top with 1 salmon fillet and 1 piece of lemongrass. Drizzle with a quarter of the coconut mixture and sprinkle with a quarter of the chilli. Fold up ends of foil to enclose filling. Repeat to make 3 more parcels. 3 Heat a barbecue hotplate (or grill pan) to medium-high. Spray the pumpkin and carrots with olive oil and grill, turning, for 6–8 minutes, or until charred (p73) and tender. Grill shallots for Serves 4 Cost per serve $6.20 1–2 minutes, or until slightly Hands-on time 30 min charred and warmed through. Cooking time 20 min Remove vegies and set aside. 4 Place fish parcels on the 9dairy free 9diabetes friendly barbecue for 6–8 minutes, Juice of 2 limes, plus turning once, or until cooked zest of 1 lime to your liking. Set aside. ¹⁄³ cup reduced-fat coconut milk 5 Meanwhile, blanch sugar snap 2 teaspoons fish sa and refresh under cold tion i r 4 x 150g skinless, ater. Place pumpkin, t u N TIP boneless salmon arrot, shallots and Salmon is an fillets sugar snaps in a large excellent source bowl. Toss to combine. 1 lemongrass stalk of heart-healthy 6 Serve salmon with trimmed, quarter omega-3 fats lengthways umpkin salad. Drizzle 1 small red chilli, liquid from the parcels seeded, thinly sliced and garnish with coriander. 700g pumpkin, peeled, HIGH thinly sliced PROTEIN 2 carrots, thinly sliced PER SERVE diagonally 1518kJ/363cal Sugars 13.9g 3 shallots, sliced diagonally Protein 34.4g Fibre 7.3g 150g sugar snap peas, Total Fat 15.4g Sodium 303mg Sat Fat 4.9g Calcium 86mg trimmed, halved Carbs 18.0g Iron 2.7mg ½ cup fresh coriander sprigs

Coconut salmon parcels with pumpkin salad

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Get a load of this! VER MAKEO

With a fraction of the fat, kilojoules and salt, these fully loaded sweet potato nachos will be a big hit with all the family!

Loaded black bean nachos with sweet potato, feta & jalapeño guacamole Serves 4–6 Cost per serve $3.80 Time to make 30 min

9gluten free 2 sweet potatoes 3 tablespoons olive oil 3 tablespoons reduced-fat feta Handful of cherry tomatoes, halved 2 tablespoons fresh coriander 1 lime, quartered Spicy Mexican beef 1 tablespoon olive oil ½ large red onion, finely diced ½ red capsicum, finely diced 2 garlic cloves, finely chopped 500g lean beef mince ½ teaspoon ground chili 1 teaspoon smoked paprika 2 teaspoons ground cumin 1 teaspoon ground coriander 1 tablespoon tomato paste 1 x 400g can no-added-salt diced tomatoes 1 x 400g can black beans, rinsed, drained


Jalapeño guacamole 2 medium ripe avocados 1 garlic clove, finely grated 2 tomatoes, seeded and diced 1 jalapeño or long red chili, seeded, chopped 1 tablespoons lime juice ½ teaspoon ground cumin 1 Preheat oven to 200°C. 2 Peel and slice the sweet potato lengthways using a mandolin into 1.5mm slices. 3 Place sweet potato in a bowl. Drizzle with olive oil and toss to coat. Spread sweet potato, in a single layer, on lined roasting trays. Bake for 10 minutes, then turn over and return to the oven for a further 8–10 minutes, or until the edges are golden. Depending on the sweet potatoes, they may need longer in the oven. Season to taste; allow to cool completely to crisp up. 4 To make the spicy Mexican beef, heat the olive oil in a large frying pan to a medium-high temperature. Add the red onion, capsicum and garlic, and cook until softened, about 3 minutes.

Add the beef and cook, stirring well to break up any lumps, for 5 minutes, or until browned. Add the spices and tomato paste and cook for 1 minute, then mix in the canned tomatoes. Reduce the heat to low and then simmer for 10–12 minutes. Add the drained black beans, and season to taste. 5 To make the jalapeño guacamole, scoop out the avocado flesh into a large bowl. Add remaining ingredients and, using the back of a fork, mash to combine. Taste and season. 6 Divide the spicy beef between bowls and top with guacamole and sweet potato chips. Scatter with the feta, cherry tomatoes and fresh coriander. Serve with lime wedges. This recipe and image is from Whole Food, Bowl Food by Anna Lisle; New Holland Publishers, RRP $45.00. Available now at all good bookstores and also online at

✓Using sweet potato boosts the fibre & slashes the salt

Enjoy this Mexican classic with half the kilojoules!



Our lighter version has 80% less saturated fat



PER SERVE (serves 6)

Our version

Regular version

2258kJ/540cal Protein 29.6g Total Fat 34.2g Sat Fat 6.5g Carbs 23.3g Sugars 9.2g Fibre 11.9g Sodium 241mg Calcium 110mg Iron 4.5mg

4750kJ/1136cal Protein 54.1g Total Fat 70.2g Sat Fat 31.9g Carbs 66.8g Sugars 10.9g Fibre 10.7g Sodium 3000mg Calcium 480mg Iron 7.1mg




Strawberry shortcake pops Makes 10 Cost per pop $0.70 Time to make 15 min, plus overnight freezing

1 Place sugar and strawberries in a food processor and blitz until smooth. Pour the mixture evenly into 10 x ¹⁄³ cup (80ml) capacity iceblock moulds. Place in freezer for ½–1 hour, turning the moulds occasionally so mixture drizzles, lining the insides of the moulds. Return to freezer for a further 1 hour, or overnight, until firm. 2 Combine yoghurt and biscuits in a jug. Spoon or pour mixture evenly over strawberry layer in iceblock moulds. Freeze pops overnight, or until firm. Serve.

Strawberry shortcake pops

PER POPSICLE 295kJ/71cal Protein 3.7g Total Fat 0.8g Sat Fat 0.4g Carbs 11.4g


Sugars 9.3g Fibre 0.6g Sodium 53mg Calcium 97mg Iron 0.3mg

Show us your style on


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

1 tablespoon caster sugar 1 x 250g punnet strawberries, hulled 500g reduced-fat vanilla yoghurt 6 malt biscuits, crumbled


Our refreshing and fruity popsicles are perfect for healthy summer snacking.




Choc-banana pops Makes 10 Cost per pop $0.80 Time to make 25 min, plus overnight freezing 4 small to medium ripe bananas, peeled 2 teaspoons lemon juice 1½ cups reduced-fat milk 1½ teaspoons vanilla extract 150g dark chocolate (see Cook’s tip) 1 Place bananas, juice, milk and vanilla in a food processor and blitz until smooth. Pour mixture evenly into 10 x ¹⁄³ cup (80ml) capacity iceblock moulds. Freeze popsicles overnight, or until firm. 2 Melt chocolate in a heatproof bowl in the microwave for about 1 minute on high, being careful not to overheat it. Stir well until smooth. Alternatively, melt the chocolate in a heatproof bowl over a saucepan of simmering water. Cool to room temperature. 3 Remove the iceblocks from moulds. Dip ends into melted chocolate. Serve straight away or place on a tray lined with baking paper and refreeze. Cook’s tip Use good-quality chocolate of 70% or more cocoa.


Choc-banana pops 82

530kJ/127cal Protein 2.8g Total Fat 4.8g Sat Fat 2.9g Carbs 18.2g

Sugars 15.7g Fibre 0.9g Sodium 24mg Calcium 53mg Iron 0.8mg

Mango, lime & coconut pops

Mango, lime & coconut pops Makes 10 Cost per pop $0.75 Time to make 15 min, plus overnight freezing

9gluten free 9dairy free 2 cups diced mango flesh ²∕³ cup coconut water ²∕³ cup reduced-fat coconut milk ¼ cup lime juice

1 tablespoon finely grated lime zest 1 Place mango in food processor and blitz until smooth. Add the coconut water, coconut milk and lime juice. Process until well combined. Stir in the lime zest. 2 Carefully pour the mango mixture evenly into 10 x ¹⁄³ cup (80ml) capacity iceblock moulds. Freeze the pops overnight, or until firm. Serve immediately.

PER POPSICLE 152kJ/36cal Protein 0.6g Total Fat 1.3g Sat Fat 1.1g Carbs 5.1g

Sugars 5.0g Fibre 0.6g Sodium 6.1mg Calcium 8.7mg Iron 0.3mg




Think outside the POT Banoffee pie

Carrot cake

3 REASONS WE LOVE YOGHURT! • A 200g tub counts as one of your three daily serves of dairy for strong and healthy bones. • It’s not just a brekkie food! These yoghurt bowls are the perfect after-dinner treat. • Packed with friendly bacteria called ‘probiotics’, yoghurt can help restore a healthy balance of good bacteria in your gut.


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

Turn that plain tub of yoghurt into a delicious, calcium-packed dessert to satisfy your sweet tooth. Try our five delectable flavours …

Lemon & coconut swirl

Pimp up plain yoghurt with a

creative combo of fresh fruit & nuts

Eton mess

Double choc-hazelnut

See recipes overleaf FEBRUARY 2017 HEALTHY FOOD GUIDE



Banoffee pie

Carrot cake

Eton mess

Serves 4 Cost per serve $1.20 Time to make 20 min

Serves 4 Cost per serve $1.00 Time to make 10 min

Serves 4 Cost per serve $1.10 Time to make 5 min

9gluten free

9gluten free

9gluten free

Roughly chop 4 pitted Medjool dates. Place in a dish, cover with boiling water and set aside for 5 minutes until soft. Blitz dates, ¹⁄³ cup reduced-fat milk and ½ tsp vanilla extract in a small food processor for 1 minute, or until smooth (add more milk if needed). Cook date mixture for 5–10 minutes, or until it thickens and darkens. Cool slightly. Divide 1½ cups reduced-fat vanilla yoghurt into 4 bowls and swirl through 1 tablespoon of date caramel. Top each with ¼ sliced banana and 2 tsp chopped roasted peanuts, and serve.

Combine ½ cup grated carrot, 2 tbs maple syrup and ½ tsp cinnamon in a bowl. Divide 1½ cups reduced-fat vanilla yoghurt into 4 bowls. Top each bowl with a little of the carrot mixture and scatter with 1 tbs coarsely chopped walnuts. Dust with cinnamon and serve.

Place ½ cup each of frozen strawberries and raspberries in a bowl. Microwave for 1 minute, or until softened. Roughly mash. Roughly crush 4 mini meringue nests. Take 4 bowls, and to each add 2 tbs reduced-fat yoghurt. Swirl in 1 tbs berries, and evenly sprinkle with half the meringue. Repeat with remaining yoghurt, berries and meringue, and serve.




PER SERVE 738kJ/177cal Protein 7.2g Total Fat 6.5g Sat Fat 0.5g Carbs 21.3g


Sugars 21.2g Fibre 1.3g Sodium 85mg Calcium 207mg Iron 0.8mg

Lemon & coconut swirl

PER SERVE 717kJ/172cal Protein 8.7g Total Fat 3.1g Sat Fat 0.6g Carbs 25.1g



Sugars 23.9g Fibre 2.8g Sodium 80mg Calcium 241mg Iron 0.8mg

Serves 4 Cost per serve $0.95 Time to make 5 min

9gluten free Divide 1½ cups reduced-fat coconut-flavoured yoghurt into 4 bowls. Swirl 2 tsp store-bought lemon curd through each bowl. Top each with 2 tsp toasted flaked almonds and 2 tsp toasted coconut flakes, and serve. HIGH

Sugars 19.3g Fibre 2.4g Sodium 99mg Calcium 283mg Iron 0.5mg

Double choc-hazelnut Serves 4 Cost per serve $1.05 Time to make 10 min

9gluten free Stir 2 tsp cocoa powder into 2 cups reduced-fat vanilla yoghurt until well combined. Divide yoghurt into 4 bowls. Top each with 2 tsp chopped toasted hazelnuts and 2 tsp shaved dark chocolate; serve. PROTEIN



546kJ/131cal Protein 8.9g Total Fat 0.4g Sat Fat 0.2g Carbs 19.7g



743kJ/178cal Protein 9.2g Total Fat 6.6g Sat Fat 3.1g Carbs 19.7g


PER SERVE Sugars 16.7g Fibre 1.0g Sodium 53mg Calcium 113mg Iron 0.5mg

597kJ/143cal Protein 9.0g Total Fat 5.7g Sat Fat 1.5g Carbs 12.1g

Sugars 11.2g Fibre 0.9g Sodium 97mg Calcium 283mg Iron 0.7mg

The strongest Chlorophyll on the market Containing 210mg of pure chlorophyll per 10ml serve, Melrose Chlorophyll Forte liquid contains premium quality ingredients to create the most potent Liquid Chlorophyll on the market. A highly nutritious superfood that is essential to maintain a healthy digestion, natural body cleanser and detox support formula with potent alkalising and antioxidant properties. Supporting a healthy digestion and promoting the growth of healthy gut bacteria, this natural green alkalising superfood is the most powerful way to get your dose of greens. Available at Health Food Stores nationally

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

res a balanced a p re p a k ie n a D midday mea Amelie, 8, and mum, Catherine,Zoe, 6, help make lunch.


a KAMBROO pancake mak

Calling all kids! Let us featu and you’ll receive an HFG L to stick on your fridge, along with a fantastic prize! If your photo appears here next month, you’ll WIN a Kambrook Golden Pancake Perfection pancake maker, valued at $49.95. Creating two large, light and fluffy pancakes in just two minutes, the pancake maker can also be used to create delicious snacks including savoury fritters, crispy potato rosti and prawn toast!

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time into Carrie turns lunch- ber, 7. fun-time for Am 88

pictures to Locked Bag 5555, St Leonards, NSW 1590 (Each of this month’s Lunch Box Heroes has won a 600ml water bottle from Sigg, worth $46.95 — well done!)

Pear & raspberry bread


Little ones will


love the big bursts of berries in this healthy snack!

Pear & raspberry bread Serves 10 Cost per serve $0.50 Hands-on time 15 min Cooking time 1 hour Olive oil cooking spray 1 x 410g can pear slices in juice, drained 1½ cups wholemeal self-raising flour ¼ cup plain flour ¼ cup desiccated coconut ¹⁄³ cup raw sugar ¹⁄³ cup reduced-fat milk 1 large egg, lightly beaten 1 teaspoon vanilla extract ¹⁄³ cup sunflower oil 1 cup (120g) fresh or frozen raspberries

1 Preheat oven to 160°C. Grease a 12cm x 22cm loaf pan with cooking spray and line with baking paper. 2 Blitz pear slices in a food processor to form a purée. 3 Sift flours into a large bowl. Return husks in sieve to bowl. Stir in coconut and sugar. 4 Whisk milk, egg and vanilla together in a jug. Add to flour mixture with pear purée and oil. Stir until just combined, then add in ¾ cup of the raspberries. 5 Spoon mixture into prepared pan. Sprinkle evenly with the remaining raspberries. 6 Bake for about 1 hour, or until cooked in centre when tested with a skewer. Stand in the pan

for 10 minutes. Transfer to a wire rack to cool, and slice to serve. Note Pear and raspberry bread will keep in a container in a cool place for up to three days. Keep refrigerated in warm weather. Tip To keep saturated fats even lower, substitute ¼ cup rolled oats for the desiccated coconut.

PER SERVE 958kJ/229cal Protein 4.5g Total Fat 10.0g Sat Fat 2.1g Carbs 28.2g

Sugars 12.1g Fibre 4.8g Sodium 153mg Calcium 33mg Iron 1.1mg

This recipe and image is from Healthy Kids. See more recipes like this at




Your low-kilojoule Compiled by HFG dietitian Brooke Longfield

Each day’s menu gives you ‌ Ĺ˜ 6300kJ (about 1500cal) for gradual weight loss Ĺ˜ 30g fibre to keep you feeling full all day long Ĺ˜ 5 serves veg so you get a variety of antioxidants Ĺ˜ 2 serves fruit that will boost your fibre & vitamin intake Ĺ˜ 2–3 low-fuss snacks to eat at home or on-the-go /HDUQ PRUH DERXW \RXU LQGLYLGXDO QXWULWLRQ QHHGV RQ S





Breakfast Ĺ˜ Banana & ricotta toast  VOLFHV VR\ĹŽOLQVHHG WRDVW WRSSHG ZLWK  WEV ULFRWWD  VOLFHG EDQDQD  WVS KRQH\ (1500kJ/360cal total)

Breakfast Ĺ˜ Bircher muesli VHH 0RQGD\

(1200kJ/290cal total)

Lunch Ĺ˜ Tomato & avo toast  VOLFHV VR\ĹŽOLQVHHG WRDVW WRSSHG ZLWK ~ DYRFDGR J IHWD VOLFHG WRPDWR EDE\ URFNHW GUL]]OHG ZLWK EDOVDPLF YLQHJDU (1800kJ/430cal total) Dinner Ĺ˜ Chicken ‘zoodles’ with lemon pesto (p65) Ĺ˜ 1 FXS GLFHG ZDWHUPHORQ (2300kJ/550cal total) Snacks Ĺ˜ 1 QHFWDULQH Ĺ˜ 1 FXS FDUURW VWLFNV ZLWK  WEV KRXPPRV Ĺ˜  VPDOO VNLP ODWWH (1000kJ/240cal total)

Daily total: 6300kJ (1500cal) 90


Lunch Ĺ˜ Greek-style tuna & chickpea salad (p64) Ĺ˜  PDQJR (1800kJ/430cal total)

Lunch Ĺ˜ /HIWRYHU Lamb & roasted capsicum salad with pesto (p59) Ĺ˜ 1J WXE UHGXFHGIDW SODLQ \RJKXUW ZLWK  GLFHG QHFWDULQH (1800kJ/430cal total)

Dinner Ĺ˜ Lamb & roasted capsicum salad with pesto (p59) Ĺ˜ Mango, lime & coconut pop (p83) (1500kJ/360cal total)

Dinner Ĺ˜ Grilled ďŹ sh with kiper potatoes & herb salsa (p76) Ĺ˜  VTXDUHV GDUN FKRFRODWH (1800kJ/500cal total)

Snacks Ĺ˜ Lemon & coconut swirl yoghurt pot (p86) Ĺ˜ 2 9LWD:HDW  *UDLQV FULVSEUHDGV ZLWK  VOLFH UHGXFHGIDW FKHHVH VOLFHG WRPDWR Ĺ˜  DOPRQGV (1600kJ/380cal total)


Daily total: 6400kJ (1530cal)

Daily total: 6200kJ (1480cal)

meal plan

light & low-fuss meals, � Enjoy perfect for warm weather! � Brooke Longfield, +)* dietitian






Breakfast Ĺ˜ Bircher muesli VHH 0RQGD\

(1200kJ/290cal total)

Breakfast Ĺ˜ Banana & ricotta toast  VOLFHV VR\ĹŽOLQVHHG WRDVW WRSSHG ZLWK  WEV ULFRWWD  VOLFHG EDQDQD  WVS KRQH\ (1500kJ/360cal total)


Lunch Ĺ˜ Tomato & avo toast  VOLFHV VR\ĹŽOLQVHHG WRDVW WRSSHG ZLWK ~ DYRFDGR J IHWD VOLFHG WRPDWR EDE\ URFNHW GUL]]OHG ZLWK EDOVDPLF YLQHJDU (1800kJ/430cal total) Dinner Ĺ˜ Barley, beetroot & chicken salad with tahini dressing (p59) Ĺ˜ Double choc–hazelnut yoghurt pot (p86) (2400kJ/570cal total) Snacks Ĺ˜  9LWD:HDW  *UDLQV FULVSEUHDGV ZLWK  WVS SHDQXW EXWWHU Ĺ˜ 1 FXS GLFHG ZDWHUPHORQ (700kJ/170cal total)

Daily total: 6300kJ (1500cal)

Lunch Ĺ˜ Smoked salmon salad J VPRNHG VDOPRQ FXFXPEHU WRPDWR UHG RQLRQ VDODG OHDYHV Ĺ˜ 1J WXE UHGXFHGIDW SODLQ \RJKXUW ZLWK  GLFHG PDQJR (2000kJ/480cal total) Dinner Ĺ˜ Sweet ‘n’ spicy chicken & vegie skewers with rice (p70) Ĺ˜ Mango, lime & coconut pop (p83) (2100kJ/500cal total) Snacks Ĺ˜  9LWD:HDW  *UDLQV FULVSEUHDGV ZLWK  VOLFH UHGXFHGIDW FKHHVH VOLFHG WRPDWR Ĺ˜  DOPRQGV (900kJ/220cal total)

Daily total: 6200kJ (1480cal)

Lunch Ĺ˜ Takeaway sushi  YHJHWDULDQ WXQD RU VDOPRQ KDQG UROOV SOXV  FXS HGDPDPH (1700kJ/410cal total)

Lunch Ĺ˜ Greek-style tuna & chickpea salad (p64) (1400kJ/330cal total)

Dinner Ĺ˜ Poached salmon & pea pasta salad (p60) Ĺ˜ Eton mess yoghurt pot (p86) (2600kJ/620cal total)

Dinner Ĺ˜ Smoky beef & vegie fajitas with guacamole (p75) Ĺ˜ PO JODVV RI ZLQH (2400kJ/570cal total)

Snacks Ĺ˜  QHFWDULQH Ĺ˜ 1 FXS FDUURW VWLFNV ZLWK  WEV KRXPPRs (600kJ/140cal total)


Daily total: 6400kJ (1530cal)

Daily total: 6400kJ (1530cal)

FEBRUARY 2017 +($/7+< )22' *8,'(







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How much do I need to eat? Every recipe in HFG has a complete nutrition analysis, so you can match your eating plan to your body’s needs. Here’s how to estimate your daily dietary requirements.

Average daily intake


5pm PANIC Create something special

for the family in under

you’ll need …

30 minutes!

MONDAY Barbecued s with chimichurri & sweet potato chips

$6.55 Serves 4 Cost per serve Time to make 30 min

y free 9gluten free 9dair 9diabetes friendly

potato, 1 large (500g) sweet peeled, thinly sliced tomatoes 1 x 300g punnet truss trimmed 500g lean beef steaks, 1 bunch flat-leaf parsley, coarsely chopped 1 garlic clove

akes, ¼–½ teaspoon chilli fl to taste vinegar 2 tablespoons red wine beans, 2 cups steamed green to serve 2 tablespoons olive oil

sweet potato


Line 1 Preheat oven to 200°C. baking 2 large baking trays with on one paper. Place sweet potato and bake tray, spray with olive oil until chips for 20–25 minutes, or on the are crisp. Bake tomatoes minutes other tray in the final 10 blistered. just until or of cooking, a barbecue 2 Meanwhile, preheat gh and hotplate to medium-hi steaks spray with olive oil. Cook side for for 3–4 minutes each to your medium, or until cooked and plate a to liking. Transfer to rest. cover loosely with foil , place 3 To make the chimichurri akes and parsley, garlic, chilli fl processor vinegar in a small food bowl. Blitz until finely chopped. through. Add olive oil and mix with 4 Slice the steak and drizzle sweet chimichurri Serve with truss potato chips, blistered ans tom t

green beans

+ beef steaks

+ flat leaf parsley




PER SERVE 1717kJ/411cal Protein 32 7g Total Fat 17 4g Sat Fat 4 5g Carbs 27 6g

Barbecued steak with chimichurri & sweet potato chips

Sugars 12 6g Fibre 6 1g Sodium 97mg Calcium 87mg Iron 4 8mg

+ g lic & chilli flakes + r wine vinegar + ive oil



19/12/2016 8:54:05 PM


au healthyfoodguide com 19/1

PER SERVE 1717kJ/411cal Protein 32.7g Total Fat 17.4g Sat Fat 4.5g Carbs 27.6g

Sugars 12.6g Fibre 6.1g Sodium 97mg Calcium 87mg Iron 4.8mg

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


Calories (cal)


Protein (g) 15–25% of energy


Total Fat (g) 20–35% of energy


Saturated Fat (g) Less than 10% of energy

truss tomatoes


Kilojoules (kJ)

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

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

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

<24g 230–310g


Fibre (g)


Sodium (mg)


Calcium (mg)


Iron (mg)


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

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





Look for these top products on store shelves in February.

Soft & gluten free The new Abbott’s Village Bakery Gluten Free range is soft, big and tasty, like bread should be. Choose from two delicious varieties: Mixed Seeds; and Soy & Linseed. Go to

Snack happy The Happy Snack Company’s Roasted Chic Peas and Fav-va Beans are 100 per cent nut and gluten free. They also come with a 5 Health Star Rating. Click on

Energy to go Table of Plenty’s Nourish & Go is a blend of real fruit, oats, flax and yoghurt (or dairy-free coconut milk) without any added nasties. Perfect for school lunch boxes or on the run! Available in Woolies.

A lighter crisp

Spread the word

A positive boost

The Vege Chip Co is proud to introduce their Vege Deli Crisps range – in Lentil, Turmeric and Chia varieties. They’re cooked in 100 per cent sunflower oil and packed with all-natural ingredients.

Mayver’s Cacao Super Spread has absolutely no added sugar or oil, making it nature’s guilt-free, dairy-free, all-natural choccie fix bottled up in a jar. It’s made with seeds, nuts, dried fruit and cacao.

The Chia Co has introduced new Breakfast and Salad Boosters. High in fibre and omega-3 fats, these 100 per cent vegan boosters are a source of protein, with no artificial colours, flavours, or added salt.

References 10 OF THE BEST … FRUITS FOR SNACKING, p30 Boye J & Liu RH. 2004. Apple phytochemicals and their health benefits. Nutr J. 3: 5. Eat for Health. 2015. Serve sizes. Available at au Accessed October 2016. FoodWorks nutrition software, 2012.

LOSE WEIGHT FOR GOOD! 8 DIET RULES YOU NEED TO BREAK, p34 Australian Bureau of Statistics. 2016. Australian Health Survey: Consumption of Food Groups from the Australian Dietary Guidelines, 2011–12. Available at au Accessed October 2016. Bolin, TD and The Gut Foundation. Understanding Gas and Bloating. Randwick, NSW: Digestive Diseases Research, 2011. National Health and Medical Research Council. Australian Dietary Guidelines, Canberra: Commonwealth of Australia; 2013. National Heart Foundation. 2015. Healthy Heart Position Statement: Fish and seafood. Available at Accessed October 2016.

SCIENCE UPDATE — MEAT: HOW MUCH IS SAFE? p40 Cancer Council NSW. 2016. Meat and cancer. Available at Accessed November 2016. Cordain et al. 2005. Origins and evolution of the Western diet: health implications for the 21st

century. Am J Clin Nutr. 81(2): 341–354. National Cancer Institute. 2015. Chemicals in meat cooked at high temperatures and cancer risk. Available at Accessed November 2016. Springman et al. 2015. Analysis and evaluation of the health and climate co-benefits of dietary change. PNAS. 113(15): 4146–51. World Cancer Research Fund International. 2015. Animal foods. Available at Accessed November 2016. World Health Organization. 2015. Q&A on the carcinogenicity of the consumption of red meat and processed meat. Available at Accessed November 2016.

HOW YOUR DRINKS STACK UP, p46 Apovian CM. 2004. Sugar-sweetened soft drinks, obesity and type 2 diabetes. JAMA. 292(8): 978–9. Australian National Preventative Health Agency. 2014. Obesity: Sugar-sweetened beverages, obesity and health. Available at Accessed August 2016. Cancer Council Victoria. 2016. Rethink sugary drinks facts. Available at www. Accessed August 2016. Centers for Disease Control and Prevention. 2015. Rethink Your Drink. Available at Accessed August 2016.

WOMEN’S HEALTH SPECIAL: HOW FOOD CAN EASE YOUR SYMPTOMS, p50 Better Health Channel. 2016. Polycystic ovary syndrome (PCOS). Available at www.betterhealth.vic. Accessed November 2016. Endometriosis Australia. 2015. Endometriosis Fact Sheet. Available at Accessed November 2016. Galaxy Research for The Gut Foundation in conjunction with Kellogg’s All-Bran, 2014. Halpern et al. 2015. Nutritional aspects related to endometriosis. Rev Assoc Med Bras. 61(6): 519–523. Jean Hailes. 2016. Fertility. Available at Accessed November 2016. Marsh et al. 2010. Effect of a low glycemic index compared with a conventional healthy diet on polycystic ovary syndrome. Am J Clin Nutr. 92(1): 83–92. Norman et al. 2004. Polycystic ovary syndrome. Med J Aust. 180(3): 132–7. Salas-Salvado et al. 2008. Effect of a Mediterranean diet supplemented with nuts of metabolic syndrome status. Arch Intern Med. 168(22): 2449–58. Shai et al. 2008. Weight loss with a low-carbohydrate, Mediterranean or low-fat diet. N Engl J Med. 359: 229–241. Weiss, M. 2010. Do irregular periods mean you have Polycystic Ovarian Syndrome (PCOS)? Available at Accessed November 2016. All references are abridged.

)To view all of our references, visit

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2 Bloating affects ninety per cent of women. Is food the cause? (Women’s health special, p50)

1 Feeling thirsty? Snack on watermelon, which is made up of 92 per cent water. (10 of the best … fruits for snacking, p30)


Gulp this down! UK teenagers drink almost a bathtub of soft drink a year. (News bites, p14)

THINGS you’ll discover i hi i

4 Just a cup of sweet strawberries provides all your daily vitamin C needs, so pick a punnet today! (Shopping news, p30)

5 This hearty lamb salad will be ready in just 25 minutes! (Salads that really satisfy, p56)

6 Sugar alert! Your favourite muesli bar could have three times more sugar than other bars. (How much sugar is in that snack bar? p28)

Did you know: Burning steak on the BBQ releases harmful chemicals? (Meat: how much is safe? p40)


10 A glass of orange juice has the kilojoules of five oranges, but not the fibre. (How your drinks stack up, p46)

9 Fancy a game? Playing racquet sports may lower your risk of dying from any cause. (News bites, p14)

Cool down with these homemade fruity pops. (Summer on a stick, p80)

Don’t miss our March issue – on sale Monday 20 February

Photos: iStock.


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






BEEF & LAMB Barbecued steak with chimichurri & sweet potato chips GF.......... 63 Grilled beef, miso sweet potato & asparagus salad.................. 60 Lamb & roasted capsicum salad with pesto GF.......................... 59 Loaded black bean nachos with sweet potato, feta & jalapeÅ&#x2C6;o guacamole GF........ 78 Smoky beef & vegie fajitas with guacamole GF ............... 75

CHICKEN Barley, beetroot & chicken salad with tahini dressing ............... 59 Chicken gyros............................. 66 Chicken â&#x20AC;&#x2DC;zoodlesâ&#x20AC;&#x2122; with lemon pesto ............................ 65 Sweet â&#x20AC;&#x2DC;nâ&#x20AC;&#x2122; spicy chicken & vegie skewers with rice......... 70

Chilli fish stir-fry with udon noodles .......................... 69 Coconut salmon parcels with pumpkin salad ............... 76 Greek-style tuna & chickpea salad GF ................. 64 Grilled fish with kipfler potatoes & herb salsa GF ...................... 76 Poached salmon & pea pasta salad ...................... 60

VEGETARIAN Roasted veg & pickled onion quinoa salad GF ..................... 68

SWEET TREATS Banoffee pie yoghurt pots GF....................... 86 Carrot cake yoghurt pots GF ... 86 Choc-banana pops..................... 82 Double chocâ&#x20AC;&#x201C;hazelnut yoghurt pots GF....................... 86 Eton mess yoghurt pots GF...... 86 Lemon & coconut swirl yoghurt pots GF ..................... 86 Mango, lime & coconut pops GF.................... 83 Pear & raspberry bread ............ 89 Strawberry shortcake pops...... 80

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.










5Ŀ½ , ) T LIFESTREAM SPIRULINA NATURE'S ENERGY BOOST Long lasting natural energy, vitality and stamina boost High source of protein High concentration of vitamins & minerals Easy to absorb iron Nutrient dense plant based wholefood


















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