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JULY 2016



34 GOOD CARBS: BETTER BRAIN POWER, EASY WEIGHT LOSS, LASTING ENERGY! How choosing the right carbs can have a raft of health benefits for you! 44 10 WAYS TO CUT YOUR CANCER RISK We show you simple diet and exercise changes that can make the difference 40 FOOD AMNESIA: THE EXTRA KJS THAT SNEAK INTO YOUR DAY See how those little bite-size snacks add up throughout the day! 28 EXPERT ADVICE: PROBIOTICS — WHY WE NEED MORE We give you 3 ways to increase your intake 51 30 EASY RECIPES: ALL DIETITIAN APPROVED! Plus nutrition analysis

52 SLOWLY DOES IT Melt-inyour-mouth slow-cook meals 59 3 MEALS FROM 10 INGREDIENTS Delicious dinners from just 10 simple things! 64 GO WITH THE GRAIN! You’ll love this healthier twist on risotto 66 MUSHROOM MAGIC Rev up your mealtime repertoire with these rich, flavoursome meals 72 HFG MAKEOVER: TIRAMISU POTS We’ve slashed the kilojoules on this classic 74 SOME LIKE IT HOT! Try a mug of these warming brews! 76 YOUR DAILY BREAD Bake this hearty, seed-filled loaf 78 OODLES OF NOODLES Pop the ingredients in a jar and voilà! 81 5pm PANIC Whip up these mid-week meals in short order 86 MEAL FOR ONE Cajun fish 89 FOOD FOR FUSSY EATERS Salmon and quinoa lunch bites





LOW CARBS vs SLOW CARBS We explain how all carbs are not evil, and cutting out carbs isn’t as healthy as you may think. Instead, choosing the right carbs can boost your energy, improve your mood and can even help you lose weight!


COULD YOU HAVE FOOD AMNESIA? For many of us, a little innocent bite here and there during the day can add up to a surprising quarter of our daily kilojoules. We help you spot the danger zones lurking in your routine!


10 WAYS TO CUT YOUR CANCER RISK While there’s no cancer-curing diet, making simple changes to your food choices can help protect your body from cancer.

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


Mexican-style beef & quinoa bowls





21 WHAT’S IN A LABEL? New packaging labels will help us pick Australian-grown and made food 22 SHOPPING NEWS We scour the shelves to update you on healthy, new foods now available at your local supermarket 25 YOUR GUIDE TO A HEALTHIER OIL See which cooking oils are best for you! 26 HOW MUCH FIBRE IS IN MICROWAVE RICE? You might be surprised by the fibre content of the new microwave rice blends compared to traditional white rice 28 WHAT’S THE DEAL WITH… PROBIOTICS Our dietitian explains why you need them in your daily diet, and shows you which foods are the best source 30 10 OF THE BEST VEGETARIAN FOODS If you don’t eat meat, then make sure you include these satisfying foods to reach your daily protein target

6 WELCOME A word from our editor, plus subscribe toda for your chance to WIN prizes 11 YOUR SAY Plug into what everyone’s been saying to us 14 NEWS BITES Get all the freshest health and food news 17 HOW I STAY HEALTHY Zoe Bingley-Pullin shares her tips 18 ASK THE EXPERT Your questions are answered by us 19 CATHERINE SAXELBY’S HEALTHY HABITS Smart ways to boost your winter immunity 90 YOUR SLOW-CARB MEAL PLAN Follow our 7-day menu 92 SUBSCRIPTION SPECIAL OFFER Win a Breville Bakery Boss mixer worth $749.95! 96 REFERENCES 97 YOUR DAILY NUTRITION GUIDE How to estimate your daily dietary needs 98 10 THINGS in this issue! 99 RECIPE INDEX



1 of 3 Breville Bakery Boss mixers

y S your chance to WIN A fabulous Breville Bakery Boss mixer could be yours when you subscribe to Healthy Food Guide this month. This heavy-duty mixer is ideal for heavy dough and batters, and cuts mixing time by up to 60 per cent. Healthy Food Guide is packed with healthy recipes and expert advice. Subscribe today to save more than $39 off the cover price! Go to p92.

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

Download your FREE Homemade Pulses Recipes e-booklet at




1 p78 Make eating at work easy with these Thai coconut noodles in a jar — all ready for lunchtime!

2 p70 This polenta pizza topped with vegies and creamy feta is a weekend family favourite!


n my 20s, I was what you’d call ‘hippy’ — not the crushed purple velvet kind, but I was carrying some puppy fat I just couldn’t shift. And no matter how I tried, I really wrestled with my appetite. Looking back, I now understand why that white bread cheese sandwich I’d eat for lunch saw me raiding the office biscuit jar by mid-afternoon. For, as we explore this month, not all carbs are created equal. When I learnt this, it changed everything. Ditching all carbs isn’t going to lead to ‘burning fat’ as some people believe, unless you happen to be a turbo-charged super-athlete, which most of us aren’t. As dietitian Nicole Senior

explains in this issue, carbs are to our bodies what petrol is to a car, and you can’t get good mileage if you don’t fill up on the right fuel. It’s hard to really appreciate this without having an ‘aha’ moment in your own food day. For me, the transformation happened when I gave up my white bread sandwich one day for a lentil and feta salad. It was delicious, and at 4pm I was still powering through my day. Suddenly, everything just fell into place. You can have your own ‘aha’ moment with our HFG recipes. This month, our staff dietitian Brooke Longfield has created a ‘slow-carb’ 7-day meal plan (p90). It is arguably the most delicious meal plan we have ever published. Give it a try!

Andrea Duvall, Editor


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

3 p72 Our tiramisu has only a quarter of the kilojoules of the regular type and is just as delish!


Subscribe to HFG mag today and you’ll go into a draw to win great prizes every month! SUBSCRIBE NOW and you could WIN an Aladdin flask a Dreamfarm Scizza pizza cutter and great food books — a prize pack valued at more than $105!

What Healthy Food Guide

can do for you

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

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

● HFG recipes use easy-to-find,

● You can trust our advice

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

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

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

● Any branded food in HFG has

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

We give you facts, not fads

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

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

● When a new diet or

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



9dairy free 9diabetes friendly 9gluten free 9vegetarian


Editor Andrea Duvall Dietitian Brooke Longfield, BSc (Nutrition)

Contributing dietitians Megan Cameron-Lee, Catherine Saxelby, Nicole Senior

ADVERTISING SALES National Advertising Manager Art Director Brydie Noonan Melissa Fernley Subeditor Carolin Wun Ph (02) 9901 6191 Editorial/Digital Coordinator Kelly Mullinger Advertising Managers Contributors Julz Beresford, Niki Bianca Preston, Ph (02) 9901 6327 Bezzant, Jo Bridgford, Alice Brodie, Chrissy Freer, Devin Hart, Melanie Donna Mcilwaine, Ph (02) 9901 6384 Jenkins, Juliette Kellow, Liz Macri, Mark O’Meara, Stephanie Osfield, Kerrie Ray, Circulation Director Carole Jones Mandy Sinclair, Maja Smend, Sarah Swain Production Manager Peter Ryman

(Hons), APD, BAppSc (Ex&SpSc)

Production & Digital Services Manager Jonathan Bishop Subscription Enquiries Toll Free: 1300 361 146 or +612 9901 6100 Email: or go to International Licensing and Syndication Phil Ryan,

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

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

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


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

CELL PROTECTION High in SelEnium & VitAmin e

IMMUNITY SUPPORT High in SelEnium SouRce of Zinc




low in SodIum

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

High in VitAmin B3 SouRce of MagNeSium



@hfgaustralia #cookwithhfg

AustralianHealthy FoodGuide

LET TEeR of th H M NT


www healthyfoodguide

com au

a. Photos: S ock. rev ewed by Coe ac Austra


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

Well done HFG! It was about time someone printed ‘The truth about gluten’ (May 2016). Processed gluten-free (GF) foods are often high in fats and sugars. But a GF diet of fresh veg, fruit and plain meats is healthy but can be boring. True GF diets are lifesaving for coeliacs and it needs to be put out there that it’s not a fad. I wouldn’t choose this diet if I didn’t have to because meal times should always be fun, family times.

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

Show us your HFG style!

via Instagram Yummy! Baked dukkah salmon. (HFG Mar 2016) @soph4191


‘Are you being tricked into eating badly?’ (May 2016) was a real eye opener in a market that is frustratingly confusing with many labels, information and claims. The article really made me think about what I purchase and why, and made me realise how much or little I knew about the tricks used. Claudia Alfaro, SA



Lynne Lillington, QLD

It’s all smoke and mirrors


HFG Australia

Home truths

Th s art c e has been

t the truth abou

Got something to share? Just drop us a line …

Are you being

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


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

price and say to ourselves ‘let s get it!’ and that s how these ‘bargains’ end up in our trolley w thout much thought ” explains dietitian Gabrie le Maston d t f Ch nging Shape markets charge ty premium for display area ecause it works But you may ave noticed hat they’re only er clean ng oducts or ry treats You’ l see anything health food section there ” Maston notes “And you wouldn’t feel the same temptation with an apple or a stalk of celery ” she says “People don’t tend to impulse buy fruit and vegetables.

food ❛isSelling a lesson in psychology ❜


l t ly

❋ SIGN UP and get wee We have devoted to

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❋ Congratulations to this month’s winner – Lynne Lillington from QLD – who has won a Savannah kitchen tools prize pack worth more than $58.

via Instagram Chilli-pesto pasta – a delicious! (via HFG 5pm @thecoeliacp HFG recipes and news delivered to your phone

An Orgran prize pack!

Have your say about what you’ve seen in this issue and you could win an Orgran prize pack! Featuring the latest products and original favourites, stock up your pantry with delicious and nutritious products from Orgran — a trusted name for over 30 years in gluten-free foods.

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



yoursay AustralianHealthy FoodGuide

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Talk to us on FACEBOOK WE POSTED: Should we be allowed to photograph our meals in restaurants – or should it be banned? YOU REPLIED: Ř It can be a great method of advertising for restaurants! Honey Jagger Ř Banned? That’s going a bit far, lol … It can be irritating, sure, but, really, whatever! Mar Lee

Ř Phones don’t belong at the dinner table at all, but I think if someone wants to snap their meal, fine by me. Tiffany FG Ř If you are paying for the food, then sure, why not? Jenny McLoughlin

HFG editor Andrea Duvall visited Cobram Estate’s olive groves in Boundary Bend, VIC to see how extra virgin olive oil is made. Pictured here with CEO Rob McGavin.

Take a stand to help close the gender gap by supporting equal rights for female tea farmers. Buy Fairtrade.

hfg NEWS


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

Sleep tight Wakey, wakey! If you can’t get to sleep at night and then nod off at your desk during the day, it might be time to change your diet. New research suggests two simple strategies:

ĕ ĕ

Eat protein-rich foods during the day (lean meat, fish, eggs). Doing this can improve sleep quality. Cut out fatty foods (greasy takeaways, creamy foods, chocolate). A new Australian study shows that a high-fat diet leads to daytime sleepiness. American Journal of Clinical Nutrition, 2016; Nutrients, 2016

Bye, bye

BICKIES! Gone is the tradition of enjoying a hot cuppa and biscuit. Today, only one in four of us (26%) eat sweet biscuits on a weekly basis, which has fallen from 42 per cent in 2011. (But not all of us have kicked the bickie habit — those over the age of 65 are among the country’s biggest sweet biscuit eaters.) Roy Morgan Research, 2016

Eating alone is the new norm, according to recent social research. These days more of us are living alone, and even when we’re living together, our busy lives mean the days of sitting around the family table are dwindling. Meantime, the kitchen, once a housewife’s private domain, has become a 24-hour snack bar for everyone to access at will. If you’re short on time, turn to p81 for our fast family meals you can have on the table in under 30 minutes! Hartman Group, 2016


Text: Brooke Longfield. Photos: iStock.

Table for one?

R PRIORITY? U O Y ’S T A H W ustralians, ost A If you’re like m ean up ly trying to cl you’re probab see how abits. Want to your eating h p five Here are our to you compare? s this year: food resolution it & veg eat more fru to t an w % 0 4 ions smaller port at e to t an w 31% intake reduce sugar 24% want to snacks eat healthier 23% want to fat cut down on 23% want to ts, bi ion, Ha pt ATs (Consum Ipsos Food CH report, 2016 s) nd Tre d an Attitudes

on the nose Herbs add more than fabulous flavour. Their scent can also improve mood and memory, according to new UK findings. Rosemary and peppermint have been shown to improve memory and alertness, while ch il h l i ff t Northumbr

That’s how much sugar teenage boys are consuming each year from soft drink alone. This makes them the biggest consumers of added sugar, according to our latest national health survey. To get your teen to cut back on sugary drinks, try offering more milk and water. A new study has found that kids drink fewer sugary drinks when water and milk are around. Why? It fills them up!

“If you’r you can dessert t Did your say that? you? New coming f suggests need a d tactic. It using foo reward o could lea emotiona later in l

International Journal of Food Sciences and Nutrition, 2016

Aston Univer





hfg NEWS

DON’T BE shortchanged! How much have you spent on lunch at work this week? Almost half of us are spending us much as $10–20 a day, with most of that going towards unhealthy choices. Keep your hard-earned money in your wallet and pack yourself one of our instant noodle jars on p78. SurveyMonkey courtesy of Pitango, 2016


foods you might be AVOIDING but shouldn’t


Eggs — We now know eggs aren’t bad for our cholesterol levels. You can happily enjoy six tasty eggs a week.


Nuts — It’s a myth that eating

nuts will make you fat. In fact, your body doesn’t even absorb all of their kilojoules. A small handful will help you feel full, and they protect against heart disease.


Potatoes — There’s no need

to avoid spuds, just skip the fried version in favour of potatoes cooked in their fibre-rich skin.

Drink more water and lose weight! That’s the positive take-out from a new US study of more than 18,000 adults. As water intakes rose, the participants not only consumed fewer kilojoules, but had reduced intakes of sugar, saturated fat and salt, too. So, who needs a refill? Journal of Human Nutrition and Dietetics, 2016


Fruit — Cutting fruit from your

diet to limit sugar intake isn’t doing yourself any health favours. Choose whole pieces of fruit over fruit juice so you benefit from all of its fibre, vitamins and minerals.


Dairy — This includes milk,

yoghurt and cheese. Some people fear these lead to weight gain, but studies show they actually assist with weight loss, (they keep you feeling full!), not to mention being high in calcium for strong bones.

one in 10 Did you know? Just mended of us eats the recom a day three serves of dairy


Sources: The Conversation, 2016; Nuts for Life, 2014; Dairy Australia, 2016; Heart Foundation, 2009.


Zoe Bingley-Pullin tells...

How I stay healthy TV presenter Zoe Bingley-Pullin balances a healthy lifestyle with keeping chocolate and wine on the menu! My mum always made great food and got us involved. There were never

school. Then I lived in Italy, where I was blown away by the fresh food that people eat every day. When I came back home, I did a nutrition diploma.

packets of junk food around, so when I got home from school, I would always make a healthy It’s an easy snack for myself. trap to eat kids’ Then I realised that leftovers and making food made then have a me feel good.

snack on top of as well

Modelling at 16 that years of age was the worst thing I could have done. I was on the brink of an eating disorder, but fortunately only modelled for a year-and-a-half.

After finishing high school, I went to London to study

Interview: Andrea Duvall. Photos: iStock.

at the Le Cordon Bleu cooking

My husband is a personal trainer. One of his clients is Hugh Jackman, when he is back visiting Australia.

Our health elixir

is blended vegetable juice with some nuts thrown in. We have it every morning.

For breakfast, I’ll make Emily, my two-year-old daughter, a smoothie with yoghurt and fruit, or a chia pudding, and I’ll have what’s left over as my snack. But

Zoe’s apple cider vinegar Ř 2 tbs olive oil Ř1 tbs apple cider Ř1 tbs tamari soy sauce


I make an enormous quantity s. I use it for salads and drizzling over cooked vegetables

Zoe is co-presenter on the TV cooking show, Good Chef, Bad Chef on Network Ten. I don’t want to be caught eating her leftovers and then have a snack later as well. So I’ll put the leftovers in little Tupperware containers and that’s my snack.

For dinner tonight, I’m poaching a large fillet of salmon in miso. I’ll roast some capsicum, add fresh green beans and oven-baked sweet potato chips — Emily loves those!

I always cook double quantities because my husband and I lead busy lives. So tomorrow night, I might flake the leftover salmon through some pasta, and add some veg for a really quick and easy family dinner.

I love my carbs, love my wine, love my chocolate. And I say, that’s fine, provided that you are also reasonably active and that you eat good quality food most of the time. JULY 2016 HEALTHY FOOD GUIDE



asktheexpert My mother has lost a lot of weight since she fractured her hip last year and had surgery. She has such a small appetite; it’s been so difficult to get her to eat more. Is there something that can help her to gain weight? — Donna P, via email


Brooke Longfield

Healthy Food Guide Accredited Practising Dietitian

Photos: iStock.


oss of appetite is a normal part of ageing, but it can be difficult to watch the people you love lose weigh their vitality. Firs find out if her Send your medication questions to is impacting editor@healthy her appetite. Nausea is Please note: We cannot a common reply to individual letters These highØprotein, side-effect of highØenergy snacks medication, so are easy to prepare her GP if it can be given separate from meal times. by adding herbs and spices As we age, our stomach to her meals. And try pouring empties more slowly, so small, flavoursome sauces and rich frequent meals (5–6 per day) gravies on grilled meat and are better than three large fish, which can taste bland. ones. This can be difficult if she Finally, a HPHE nutrition lives alone and has to prepare supplement, such as Sustagen, her own food; this situation can provide your mother with leads to many older folk eating additional kilojoules and just tea, toast and biscuits. protein. This is available as a Suggest she try some simple ready-made drink in a tetra pak high-protein, high-energy to have between meals, or in (HPHE) meals such as a boiled powder form to make your own egg on toast, cheese and milky drink or smoothie, or to crackers, canned baked beans, sprinkle on porridge. There are yoghurt or a creamy soup. different brands and flavours Also, our senses of taste and available, so see a pharmacist smell change as we get older, or local dietitian, and ask if they making food less palatable. So have free samples for your experiment with bigger flavours mother to try before buying.




ways to counter

WINTER COLDS AND FLUS Runny nose? Cough? Sore throat? It’s winter, so build a strong immune system and follow these five tips.


hile there’s currently no cure for colds and flus, what you eat over the winter months can help you avoid coming down with one.


Boost vitamin C

Add plenty of vitamin C-rich Vitamin C is a powerful foods such as oranges, lemons, antioxidant which protects and grapefruit or mandarins to keeps your cells healthy your meals and salads. Try Several studies swapping coffee for a hot show that it lemon and honey tea. may reduce C Vitamin orten Add in more zinc the duration an sh A lack of zinc lowers of a cold in intake c uration cold d your immunity, making by 8% you more susceptible to infections. Get your zinc from foods like meat, chicken and seafood (especially oysters). It’s also found in milk, whole grains, legumes and nuts.



Photos: iStock.

Get more vitamin A

Vitamin A helps protect your body against disease by strengthening your immunity and mucous membranes. You’ll find it in eggs, dairy, and oily fish (such as

salmon, sardines and tuna). At dinner, use orange-coloured vegetables such as pumpkin, sweet potato and carrots, which all contain beta-carotene. Your body converts this into vitamin A.


Wash your hands

Washing your hands more frequently reduces the risk of catching flu-like illnesses by about 20 per cent, according to UK research. It stops the spread of contagious bacteria, as we frequently touch our nose and mouth without even realising it.


Get off the fast lane

Stress and long hours combined with cool temperatures mean winter places a heavy toll on your body. Don’t cheat yourself of 7–8 hours’ sleep each night, and include some moderate activity, such as a brisk walk, to maximise your health.



Fuel Fabulous With tailored nutrition advice from an Accredited Practising Dietitian


probiotics explained

• a

better oil

• choose

the best rice blends

WHAT’S IN A LABEL? If you’ve ever tried to find out where your food comes from by checking the fine print on the label, you know just how hard it can be. This month, a clearer food labelling system rolls out. Look for the new yellow bar on packs. Much like the charging bar on your phone, it illustrates how ‘Australian’ a food is, based on where it’s been grown, manufactured and packed. While this is good news, manufacturers still aren’t required to name which country a food comes from. This is a pity, since many of us are concerned about the lack of food safety standards in some other countries. But at least these new labels make it easier to spot Australian-made food.

Text: Brooke Longfield. Source: Australian Government Country of Origin Food Labelling Factsheet, 2016. Photo: iStock.

Find out more at

‘Made in Australia’ tells you what percentage of the ingredients in the food is Australian. ‘Packed in Australia’ is used on food that is not of Australian origin, but has been processed or packaged in Australia. You’ll find this on imported foods such as canned tomatoes, olive oil and some cheeses.








Rise & shine

Mighty meat free!

Berry nice

Sanitarium Weet-Bix Blends Energize Protein ($5.49) will boost your energy levels.

Makeover your weekend lunches with Bean Supreme Black Bean Beetroot Burgers ($7.99). Per patty: 530kJ (127cal),

Macro Muesli with Cranberries, Blueberries, Cherries & Raspberries ($6.99) is high in satisfying fibre. Per 45g serve:

5.7g protein, 5.7g fibre, 340mg sodium, 5 Health Star Rating

702kJ (168cal), 7.2g sugar, 4.9g fibre, 4.5 Health Star Rating

Per serve (3 biscuits): 780kJ (187cal), 10g protein, 2g sugar, 5.1g fibre, 5 Health Star Rating


Text: Brooke Longfield. Photos: iStock.

Shelf watch

Add these winter gems to your meals for a vitamin C hit!

Dutch carrots Avocados Ginger Kiwifruit Fennel Quinces d delicious apples Celery vel oranges Lemons Pumpkin

Seasonal foods are picked at the peak of and nutritional value

❛Dietitian to aisle six!❜ Wondering which cereal is healthier? Not sure which meat is leanest? Just ask the dietitian in aisle six! Supermarkets in the US are hiring dietitians to stroll the aisles, answer customer questions and encourage shoppers to taste-test healthy foods. Given that we’re faced with over 30,000 choices on store shelves, we’d love to see this initiative take of over here!

Are CHIA SEEDS worth all the fuss? These tiny seeds are popping up everywhere, from cereals to smoothies and desserts.

Health benefits They’re rich in omega-3 fats, important for your brain and heart. And they’re packed with fibre — two tablespoons gives you 10g of fibre, or a third of your daily target. This amount of fibre not only keeps you regular, it also helps keep you full. Are they worth it? If you want to boost your fibre intake, it’s a definite plus.

What to look for Don’t just get them from packaged foods. Buy them raw and add them yourself: Try sprinkling them on your breakfast cereal, or your salad, savoury toast and stir-fries. Add them to your smoothies, too. They swell up into little gel-like beads in water for an interesting texture.

Three to try… Dietitians help you make better food choices

From left to right: Macro Organic White Chia Seeds ($6.99), SunRice Rice & Chia ($3.29), The Chia Co. Coconut Chia Pod ($3.69). JULY 2016 HEALTHY FOOD GUIDE




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

EXTRA VIRGIN OLIVE OIL EVOO, as it’s sometimes known, contains high levels of ‘good’ fats, which help lower cholesterol. Extra virgin olive oil is abundant in heart-protective antioxidants.

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

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

This oil is the kitchen all-rounder. Canola oil is low in saturated fat but it lacks beneficial antioxidants. It performs well under high heat.

COCONUT OIL Extra virgin olive oil is full of heart-protective antioxidants

o raise cholesterol levels.

Use it sparingly as its ‘superfood’ health claims are unsubstantiated. Coconut oil is 90 per cent saturated fats,


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

PEANUT OIL Its light, nutty flavour and high smoke point make peanut oil suited to Asian-style dishes. It’s high in healthy fats but has slightly more saturated fat than canola oil.

Text: Brooke Longfield. Photos: iStock.

Health value: 3/5 Smoke point: 230°C — v. high Use it for: Stir-frying, searing, salad dressings, marinating

SESAME OIL Nutritionally, sesame oil is about on par with peanut oil. To make the most of its intense nutty flavour and aroma, it’s best to add a few drops at the end of cooking.

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



How much is in microwave rice? Love rice but can’t seem to get it right? Or don’t have the time to cook brown rice? Dietitian Brooke Longfield shows how to get fluffy rice, every time.


rom the absorption method to steaming and boiling, cooking perfect grains is a tricky business. And how much do you cook? There always seems to be enough to feed a village! If you’re still cooking regular stovetop rice, perhaps it’s time you explored microwavable rice. A stroll down the rice aisle will reveal an array of pouches and cups, all with cooking times of less than 2 minutes — and no sticky pots to wash up (bonus!). But are they just as nutritious as traditional rice? The new microwavable brown rice blends increase the amount of fibre in your diet, minus the 40-minute cooking time. In fact, the rice and chia blend from SunRice has more than seven times the amount of fibre as regular white rice.

Other blends incorporate quinoa and black rice, which increases both the fibre and protein content, making them a satisfying choice (so you don’t need to plate up as much). It’s also a great way to bump up the nutritional value of your favourite takeaway. Next time you order Thai, skip the stodgy white rice and whack a pouch of brown rice in the microwave. But it does costs more. The price of convenience is about 2–3 times that of raw, regular grains, which can make feeding a family more expensive. Still, single pouches are great to have on hand if family members are rushing out. Anyone can simply heat one up and make a quick and healthy meal in minutes.

Check the nutrition panel & pick one with more than 3g of fibre per serve


4.3g PER 1 TUB (125g)

Coles Simply Gluten Free Quinoa Cups

3.1g PER ½ POUCH (125g)

SunRice Doongara Clever Rice Low GI White

2.4g PER ½ POUCH


Let ’s c the sam ompare: e boiled amount of whit only con e rice tains 05



Rice bowl photo: iStock.

SunRice Rice & Quinoa

San Remo Couscous with F










Tilda Brown Basmati Rice

SunRice Rice & Chia Quick Cups

SunRice Jasmine Rice










Coles Black Rice

SunRice Organic Brown Rice

Tilda Pure Basmati Rice JULY 2016 HEALTHY FOOD GUIDE



What’s the deal with …

Probiotics Having bugs in our gut doesn’t sound very healthy, but HFG dietitian Brooke Longfield shows you the friendly face of good bacteria.

Probiotics are microorganisms (bacteria) that, in large enough amounts, can provide big health benefits for our bodies. They are the ‘good’ bacteria that live in our intestines, fighting ‘bad’ bacteria that cause illness.

The right balance Think of your digestive system as a thriving forest with over a 100 trillion species of trees and plants. This vast diversity of plant life represents the bacteria — both good and bad — living in your gut. And the more diverse and lush the forest of bacteria is, the healthier you are. So, it’s important to have as many different strains of bacteria living in your gut as possible. Stress, illness, certain medications and fatty fast food can all reduce the diversity of the forest in your digestive system. Antibiotics practically clear the forest out. And when the balance of ‘good’ and ‘bad’ bacteria is out of whack, you become vulnerable to irritable bowel syndrome and other digestive difficulties.


A healthy gut forest is also linked to lower rates of obesity, a reduced risk of diabetes, a strong immune system and improved mood. This is where probiotics can help. Probiotic-rich foods promote the growth of good bacteria and also bring in new strains of bacteria into your gut. Yoghurt is the most common source of probiotics. Fermented foods such as sauerkraut, miso paste and kimchi are also good sources. Unfortunately, our Western diet comprises very little fermented food, which greatly impacts our gut health.

Do probiotic supplements really work? Recently, a Danish study found there was “no convincing evidence” that probiotic biscuits, drinks, sachets or capsules improved the gut health of healthy adults. (The study did not look at yoghurt.) The study’s authors admit that the findings aren’t definitive and that further research is needed. For now, the best way to benefit your gut health is by eating real foods (see right).

Text: Brooke Longfield. Photos: Getty Images, iStock.

Probiotics defined

DID YOU KNO W? Including probio in your diet 2–3 tics tim a week can be go es od for your immune system.

Easy ways to get more probiotics Fermented (or cultured) foods are a good source of probiotics.


Do dairy differently

Yoghurt contains friendly bacteria that is gentle on your tummy, so add it to your daily menu. Just be sure to look for one without added sugar. Or try other probiotic dairy foods like cottage cheese and kefir.


Try pickled veg

Sauerkraut is a German dish of pickled cabbage and Kimchi is a Korean dish of spicy pickled cabbage. Veg in c or jars have been heat treated, killing off the probiotics. So buy from the cold section of specialty stores, or make your own.


Sip on mis

Miso is a savoury paste made from fermented soybeans. Use it as a condiment fo cooked meat and fish, or spread it over grilled eggplant. If making miso soup, take it off the heat before stirring in the paste, as the probiotics are destroyed by high heat. Buy it from the refrigerated section in Asian grocers.







10 of the best


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

4 5 1


6 2


Text: Brooke Longfield. Photography: Mark O’Meara. Styling: Julz Beresford.


Enjoy the nutty flavour of Sanitarium Soy Milk Essential which also provides nearly 50 per cent of your daily calcium needs. One 250ml cup has 8.3g of protein and is a good source of iron and folate.


Snack on unsalted mixed nuts to beat hunger pangs between meals. A 30g handful offers 6.5g of protein.

*Suitable for lacto-ovo vegetarians




*Suitable for lacto-ovo vegetarians

You can’t go past eggs for a quick and satisfying meal at any time of day. Two eggs have 12g of protein.

One cup of cooked quinoa adds 6g of high-quality protein to salads, soups and curries.

For under $2 a can, tinned lentils, chickpeas and beans are a thrifty way to add more protein to any meal. Half a cup (about 75g) has around 5g of protein and counts as one serve of vegies, too!

Swapping meat for other forms of protein a couple of times a week has huge benefits for your health. You’ll lower your risk of diabetes and heart disease, and it may help you stay a healthy weight. So, give these vegetarian options a go!


Quorn Mince is a versatile meat substitute made with mycoprotein — a type of funghi! It’s perfect for bolognese sauce and other family favourites; no one will spot the difference. You’ll get nearly 12g of protein in a 75g serve.




Two tablespoons of creamy cottage cheese has 6.5g of protein and can be used in both sweet and savoury dishes.

Toss 100g of firm tofu into Asian-style stir-fries and savour 15g of satisfying protein without the fat that’s found in red meat.



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


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


8 7 ❋ Aim for around 20g of protein at each meal, by eating a combination of these foods.



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which carbs are better

• what’s

food amnesia?

• cut

your cancer risk

IMPERFECT PORTIONS Recent evidence taken from the latest Australian Health Survey shows we’re inadvertently up-sizing our servings of some common foods. Here’s a few of the most surprising. ŘCooked riceA healthy serve is half a cup. Many of us are eating more than double that at dinnertime.

Sources: Scientific Reports, 2016; Australian Bureau of Statistics, Canberra, 2014. Photo: iStock.

ŘBurgersThe patty alone should be roughly the size of your palm. We’re eating up to four times that. ŘCakeThe right size is a small cupcake. But our sweet treats are often three times that — yikes! ŘFruit juiceJust half a cup is enough, considering the amount of fruit that’s in it. But we’re regularly gulping down a full glass — that’s up to four oranges. While you may be following a healthy diet, it might be time you downsized your portions.

Try using smaller plate s, bowls & cup s to help reduce portions




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


Photos: iStock.

It’s not about cutting all carbohydrates to lose weight, but rather choosing carbs that keep hunger at bay

low carbs


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


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

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

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




Why do we need carbs? So we can enjoy freshly baked bread! Seriously though, carbs are our body’s basic fuel — like petrol in a car. When digested, carbs are broken down into the simplest form of sugar, called glucose, which as mentioned before, the body uses as energy. Glucose is the main source of fuel for the brain and muscles, which explains the brain fog, low mood and fatigue that people often experience when following very low-carb diets.

Carbs and weight Restricting kilojoules results in weight loss, regardless of whether you cut carbs, fat or protein. In fact, when diets low in carbs were compared to diets that weren’t low in carbs, the amount of weight lost was the same, according to some studies.

Low- GI elp c a r b s h e t es ia d b reduce disease & hear t k ris Cakes, biscuits and soft drinks are high in carbs. But they’re also high in fat, sugar and, importantly, kilojoules So when people lose weight when they ods from their diet, they often wrongly e weight loss to being on a low-carb diet. are other high-carb foods which don’t xtra fat and sugar, such as lentils, grains y veg. Instead, they’re loaded with fibre f vitamins and minerals. So, clearly, not b foods are the same. ps a bad rap, too, but white, fluffy bread rent to dense, wholegrain loaves with ds and grains. Similarly, a puffed rice ereal is high in carbs, but so is a bowl of uesli. There’s good evidence to show who eat lots of whole grains weigh ose who eat very few. So it’s not cutting hich will help you lose weight — it’s the b that you cut that will do the trick.

How many carbs do we eat? A healthy diet needs about half its energy to come from good quality carbs. Most of us aren’t overdoing the amount of carbs we eat, but we could do better on quality. The last national dietary survey (2011–12) found on average that Australians eat one-third of their daily kilojoules from foods like pies, cakes, biscuits and pastries, which are high in carbs but low on nutrients.

vs slow carbs Just as you want to put the best quality fuel in your car for peak performance, you also want to fuel your body with high-quality carbohydrates. These include whole grains like barley and quinoa, high-fibre cereals, beans and legumes, and fruit and starchy vegetables, like sweet potato. These foods are referred to as slow carbs because our body digests them slowly and they provide long-lasting energy. They are also called low-GI foods. The Glycaemic Index (GI) measures the rate at which carbs are digested. High-GI foods (think white bread or fried chips) are digested quickly, giving you a rapid surge in energy only to then drop down quickly. Choosing low-GI carbs keeps you full for longer, which helps with weight control. Low-GI carbohydrates also help to manage blood glucose and insulin levels which, in the long term, helps to reduce your risk of developing type 2 diabetes and heart disease.

Foods, not carbs

Many of the healthiest foods contain carbs, such as whole grains, pulses, fruit & yoghurt

Fuel your body like you would your car for peak performance

Talking about food only in terms of its carbohydrate content is missing the forest for the trees. Dietary guidelines around the world are getting back to basics and talking about food, and so should we. Turn the page to learn which foods are best, and we’ve done the hard work for you by putting it all together in a 7-day slow-carb meal plan on p90.

DO LOW-CARB DIETS REALLY WORK? Yes, but so does any other diet where energy (kilojoules/calories) is restricted. A low-carb diet is usually defined as being below 100g of carbs a day (or around a third of what national guidelines recommend). When your body isn’t getting enough energy from carbs, it turns to burning primarily fat for fuel. The by-products of doing this smell like acetone, and explains the bad breath often experienced while on low-carb diets. The success of any diet relies on how well you can stick to it and how healthy it is And low carb diets don’t rate low-carb diet c mean missing out on vital nutrients as well as increasi other health ris




 ſĚ There’s no need to ditch all carbs to lose weight and be healthy, just choose better quality carbs. This table shows you the best, the ok and the worst ones.


Eat frequently

Ä• Whole grainſĕ High fibre Ä• Low GI Ä• Nutrient-dense Ĺ˜ Dense grainy bread,

breads with seeds, oats and soy, grain wraps Ĺ˜ Wholegrain crispbread Ĺ˜ Oats, barley, quinoa, freekeh Ĺ˜ Bulgur/burghul (crack d h t)

Ĺ˜ Wholemeal pasta, wholemeal couscous Ĺ˜ Doongara rice, wild rice,

low-GI brown rice, brown basmati Ĺ˜ Wholegrain breakfast cereals, muesli Ĺ˜ Pumpkin, swe

taro parsnip

Ĺ˜ Pulses and legumes (lentils,

chickpeas, kidney beans, baked beans, soy beans) Ĺ˜ Mung bean noodles

Ĺ˜ Lower-GI potato varieties

(e.g. Carisma, Nicola) Ĺ˜ Sweet corn, popcorn

lk and uit

Eat smaller portions or less often

Eat very little

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Ĺ˜Regular wholemeal or white bread, high-fibre white bread, crumpets, English muffins Ĺ˜Regular pasta Ĺ˜Most potatoes Ĺ˜ White rice, rice pasta,

rice milk Ĺ˜Low-fibre breakfast cer (e.g. corn flakes, puffed Ĺ˜Rice crackers, ric

cakes corn cakes Ĺ˜Cous

Why is white rice and brown bread in the ‘eat less often’ section? White and wholemeal bread, and white rice, all have a high GI because of the type of starch in the nd the fine milling of ead flour to achieve oth texture. There is ibre in wholegrain and brown rice so y’re a better choice.

Ĺ˜Confectionery (lollies, chocolates) Ĺ˜ Sugar-sweetened drinks

(soft drinks, energy drinks) Ĺ˜Sweet buns, pastries Ĺ˜ Ice blocks, ice cream Ĺ˜French fries, potato crisps, savoury snacks Ĺ˜Cakes, muffins, donu Ĺ˜Added sugar, syrups, honey Ĺ˜Crackers

NOTE: Brands may differ. To find out the glycaemic index of foods, check out


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HELP SAVE LIVES This Bowel Cancer Awareness Month – Donate today!


While cooking, keep a check on the mouthfuls you’re ‘tasting’



e We make 250 decision s about our fo od every day, o ften without much thought



Tally up what you’ve eaten today. Do it again and include every single nibble — did you get the same total? Those incidental bites you forgot about can be why that extra weight isn’t shifting. Here’s how to sharpen your memory.

Text: Juliette Kellow & Brooke Longfield. Photos: iStock


f you’re following a healthy diet but can’t seem to lose weight — or, worse still, you’re actually gaining weight — it could be that you need to become more aware of the hidden kilojoules that you’re taking in each day. Numerous studies reveal that most of us incorrectly estimate how many kilojoules we’re consuming, especially if we’re already overweight. One study found that adults tend to underestimate their daily kilojoule intake by a massive 25 per cent. Even people following a weight-loss diet aren’t as clued-up as they think. A US study found female slimmers under-reported their kilojoule (calorie) intakes by 2000 kilojoules (almost 500cal) a day — enough to prevent them from losing half a kilo a week. Most packaged foods come with nutrition information on the label, including the kilojoule content — so if you’re reading the labels, where are these extra kilojoules coming from?

Often kilojoules add up through mindless nibbling. It may be that leftover bit of jam toast from your child’s plate, the slice of cold ham you snacked on while waiting for dinner to cook, the cheese sauce you scooped up from the bottom of the pan after making lasagne, or the mint lollies you nibbled in the car. They all contain kilojoules. But because you’re only having a mouthful here and there, they don’t seem significant and it’s easy to forget about them. And that’s what some experts call ‘food amnesia’. When tallied up, these little mouthfuls amount to enough to prevent those unwanted kilos from dropping off. To help you keep tabs on what you eat each day, we’ve mapped out the five ‘amnesia’ danger zones, with tips on how to effectively deal with them.

You gain those ❛extra stubborn

kilos through mindless nibbling through the day





Ĺ˜1 slice of ham Ĺ˜ Mouthful of fatty roast beef VOLFHGIURP 160kJ (38cal) WKHHQGZKLOHMRLQWLV UHVWLQJ230kJ (55cal)

Ĺ˜ 2 tbs leftover cheese sauce VFUDSHG IURP WKH SDQ 350kJ (84cal)

Ĺ˜½ leftover roast Ĺ˜1 tbs leftover cake potato GLSSHGLQ mixture VFUDSHG JUDY\ZKLOHFOHDULQJXS IURPWKHERZO 200kJ (48cal) 70kJ (17cal)

Ĺ˜3 tsp homemade bolognese sauce Ĺ?WRWDVWHĹ‘ 180kJ (43cal)




At work

Ř 1 tsp peanut butter HDWHQ IURP WKH MDU ZKLOH ZDLWLQJ IRU WRDVW WR SRS XS 160kJ (38cal)

Ř 1 chocolate cream biscuit LQ D PHHWLQJ 300kJ (72cal)

Ř 1 tsp chocolate spread HDWHQ IURP WKH MDU ZKLOH ZDLWLQJ IRU WRDVW WR SRS XS 100kJ (24cal)

Ř Slice of cake IRU FROOHDJXHőV ELUWKGD\ 750kJ (180cal)

Ř1 tsp sugar LQ\RXUFRIIHH 70kJ (17cal)

See h easily a ow n 500kJ (1 extra can cree 20cal) p in diet eac to your h day!

Ř Bite-sized chocolate brownie square IURP WKH RIILFH SDUW\ 230kJ (55cal)

Ř1 wrapped chocolate IURPDER[ 200kJ (48cal)

Children’s leftovers Ř ([WUD ½ glass orange juice WR HPSW\ WKH FDUWRQ 120kJ (29cal)

Ř ½ slice toast with butter & Vegemite 200kJ (48cal)

Ř 5 M&Ms IURP D IULHQGőV SDFNHW 200kJ (48cal)

Ř 1 regular takeaway latte 650kJ (155cal)

Ř ½ grilled sausage 240kJ (57cal)

Ř1 tbs mashed potato 85kJ (20cal)

Ř3 oven chips 350kJ (83cal)

Ř 1 grilled fish finger 230kJ (55 l)

Ř 1 tbs leftover baked beans

Ř 3 tbs pasta ZLWK WRPDWRVDXFH 280kJ (67cal)

Ř 1 chicken nugget 210kJ (50cal)

Ř ¼ ham sandwich 230kJ (55cal)

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




to cut your

cancer risk We’re learning more about the lifestyle factors that protect against cancer, so here are smart steps you can take to reduce your risk. By Stephanie Osfield.


Keep an eye on your weight as research shows a link between obesity & cancer

Photos: iStock.


“Foods such as white bread, t’s a sad but true fact that pastries and potatoes are best cancer will touch the lives minimised as they increase your of most of us at some stage: levels of blood glucose. And this In Australia, one in two men makes the body pump out more and one in three women will insulin,” Barclay explains. “This be diagnosed with cancer by hormone increases cell growth the age of 85. But you can take and decreases cell death, which steps to help protect yourself. raises the risk of developing Though there is no anti-cancer some types of cancer.” diet, growing evidence Cancers related suggests that our to our diet are food choices can often found in help protect our NOW? DID YOU K es the digestive bodies from cancer. s a c 1 in 3 e b n tract, including “Foods that are high a c r e c of can d in antioxidants and the oesophagus, te n e v re p fibre, such as fresh stomach and bowel, vegetables, fruit, whole says the Cancer Council. grains and legumes (e.g. Other lifestyle factors chickpeas and lentils) can such as smoking, weight gain reduce cancer risk,” says and sun exposure may also Alan Barclay, dietitian and contribute to cancer risk. Chief Scientific Officer of the “One in three cancer cases Glycaemic Index Foundation. are linked to lifestyle risk factors and can be prevented,” Professor Sanchia Aranda, CEO of Cancer Stephanie Osfield has won the Council Australia points out. That’s DAA Excellence in Nutrition Journalism Award two years reason enough to give your habits running for her HFG stories. a cancer-fighting makeover.


Maintain a healthy weight “Being overweight increases your risk of developing bowel and breast cancer (after you reach menopause), as well as cancers of the endometrium, kidney and oesophagus,” says Prof Aranda. “Research estimates that 3900 cancer cases each year in Australia are linked to being overweight or obese.” So, it’s important that you regularly monitor your weight. Your GP can assess your body mass index (BMI), where a score of over 25 is classed as being overweight. And, your waist circumference should be below 94cm (for men) and below 80cm (for women). If you’re one of the 62 per cent of Australian adults who are overweight, see an accredited practising dietitian for a healthy way to lose weight. “Avoid rigid diets, which have been shown in studies to be unsustainable and actually cause weight gain in the long term,” says Melanie McGrice, a dietitian and director of Melbourne’s Nutrition Plus.

The main risk factor A diet that’s rich in antioxidants is better protection against cancer than any vitamin tablet. And it’s actually the combination of the nutrients found in food that appears to boost your body’s defences against cancer. “Supplements are no substitute for healthy, whole foods,” says Alan Barclay, dietitian and Chief Scientific Officer of the Glycaemic Index Foundation. JULY 2016 HEALTHY FOOD GUIDE



A very low s uit intake of fr ses a re c in or veg er c n a c g lun risk

If you eat a large amount of saturated fats from red meat and full-fat cream and cheese, you may bump up your risk of developing cancer of the breast, pancreas, prostate, and bowel, shows research. “There is a particular link between red meat and certain bowel cancers, and processed meats such as bacon, ham and sausages increase risk the most,” explains Barclay. “This may be because they contain a preservative called nitrate that irritates the gut.” The Cancer Council suggests that you eat red meat no more than two or three times a week, choose lean cuts and small portions, and eat more chicken, fish and pulses as protein sources. “Processed meats should not be eaten more than once a week,” Barclay adds.


Follow the plant plan

Vegetables are packed with vitamins, minerals and fibre. And eating seven or more servings of vegetables and fruit every day has been found to reduce risk of death from any cause (including cancer) by 42 per cent. Research by Loma Linda University in California, US has found that vegetarians enjoy a 22 per cent lower risk of colon cancer. Vegies also offer protection against lung cancer, one of the most common cancers (with many cases unrelated to smoking). “A very low intake of fruits or vegetables is linked to a three-fold increased risk of lung cancer,” says Barclay. “And foods like berries, citrus fruits, tea, dark chocolate and red wine are high in flavonoids, which may also reduce lung cancer risk.”

Follow a more active lifestyle to reduce your risk of cancer

The big picture New cases of cancer in Australia increased from 47,417 in 1982 to 118,711 in 2011, a rise of 60 per cent. According to the Australian Institute of Health and Welfare, the most commonly diagnosed cancers are prostate, bowel, breast, melanoma and lung cancer. 46



Coriander, mint & chilli steak with chickpea salad

The good news! After cancer diagnosis, people are surviving much longer and are in better health. “An estimated 67 per cent of Australians diagnosed with cancer will still be alive in five years’ time,” says Prof Aranda. “This is a significant improvement from the 1980s, when the survival rate was 46 per cent.”

Find meals ike this packed with antioxidants at healthy oodguide.

Get moving Hitting the gym, pounding the pavement or lapping the pool may be protective against colon, breast, pancreatic, endometrial and prostate cancer, shows research. “Some studies estimate that a more active lifestyle may reduce the risk of colorectal cancer by 40–50 per cent, and lead to a 30–40 per cent risk of breast cancer,” says Dr Catherine Granger, from Physiotherapy at The University of Melbourne and Royal Melbourne Hospital. “To reduce cancer risk, many organisations like the American Cancer Society recommend adults include a minimum of 150 minutes of moderate intensity exercise per week or 75 minutes of vigorous intensity exercise per week.”


Watch your alcohol intake

Drinking any type of alcohol (beer, wine or spirits) increases the risk of developing cancer of the bowel, mouth, pharynx, larynx, liver, oesophagus and breast. “The more alcohol you consume, the greater your risk of developing cancer,” says Prof Aranda. If you do choose to drink, follow the National Health and Medical Research Council guidelines and limit your intake to two standard drinks a day. “Women should be aware of evidence that just one drink a day could increase their risk of breast cancer,” warns Prof Aranda.

High alcohol consumption increases risk of developing cancer



Tobacco smoke contains more than 7000 chemicals, and over 70 of them are known to cause cancer, says the Cancer Council. As soon as you quit, there are immediate and long-term health benefits. To kick the habit, see your GP about medication and nicotine patches, and contact Quitline via or 13 78 48.




Don’t rely on supplements Supplements lack the diverse range of phytonutrients that are found in food, and it’s the combination of these nutrients that appears to boost your body’s defences against cancer. “Supplements may also have unexpected impacts,” warns Barclay. “In one study, male smokers were given beta-carotene supplements. These ended up increasing the risk of cancer, which was an unexpected result. This is a good reminder that supplements are no substitute for healthy, whole foods.”

Check your pill

The foods you eat can help protect against cancer


DON'T BE AFRAID OF SOY FOODS Based on current evidence, moderate consumption of soy oods, as part of an overall healthy diet, is unlikely to have any harmful effects for most people, says the Cancer Council. However, women who have breast cancer should avoid a diet high in phytoestrogens, found n soy, as the safety of soy in elation to breast cancer is still not clear,” says Prof Aranda.

Earlier detection As well as advances in treatment and research, “the improvements in cancer survival rates are also due to early detection from better screening programs, such as those now in place for cervical, bowel and breast cancer,” Prof Aranda explains. So, keep up-to-date with your scheduled check-ups.


Up your fibre In the future, doctors may prescribe high-fibre diets to boost healthy gut bacteria. A healthy bacteria balance may help prevent and treat cancer, shows a growing body of studies, including research from the University of California. “While all fibre is beneficial, resistant starch is a type of fibre that is particularly helpful. This is because the beneficial bacteria in the colon uses it as food,” says Dr Jane Muir, Head of Translational Nutrition Science in the Department of Gastroenterology at Monash University. According to the CSIRO, good sources of resistant starch include chickpeas, oats and bananas.

CHECKING FOR CHANGES IN YOUR BREASTS Get to know the usual look and feel of your breasts so that you notice any differences, says the Sydney Breast Cancer Institute. Check regularly for any changes by:

ĕ Using the flat pads of Fibre-rich an foods are n a import t cer part of can n preventio

your fingers and small circular movements, touch your breasts up to the collarbone and out to the underarm. Do this while you are showering and also when lying down.

ĕ Place your hands by your sides and check your breasts in a mirror, looking for changes in colour, size or shape, any dimpling of the skin, ‘pulling in’ of the nipple or unusual discharge.

ĕ Check your breasts at the same time each month (preferably 2–3 days after your period ends or on the first Monday of each month if you no longer menstruate). If you notice any changes in your breasts, have them checked by your doctor. And don’t skip regular professional examinations by your GP or screening mammograms.




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slow-cooked meat

easy noodle jars

low-kilojoule tiramisu WINTER WARMERS Too cold to step out? Then stay indoors, rug up and try something new — like our hearty casseroles, flavourful mushroom dishes or nutty seed loaf. They’ll warm you up from the inside!

We’ve done the hard work for you! Our recipes are based on fresh and nutrient-rich ingredients that are easy to find and affordable. Every main meal contains at least two serves of vegies for optimal health benefits, and our recipes are based on ideal portion sizes. Every recipe meets our dietitians’ nutrition criteria to ensure it doesn’t contain too much energy, saturated fat, sodium or sugar. Every dish is tried and tested at least twice so we know it’s a reliable recipe that tastes great. Every recipe has a complete nutrition analysis for your benefit. The table on p97 helps you determine how each recipe works as part of your daily nutrition and energy needs.

Baked polenta & mushroom pizza with roasted capsicum, feta & rocket, p70 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




Slowly does it

Melt-in-your-mouth, succulent meat dishes are always worth the longer cooking times. Here are our favourites.


Butter chicken (See recipe on p54)


PER SERVE 1935kJ/463cal Protein 30.3g Total Fat 15.5g Sat Fat 4.6g Carbs 47.1g

Sugars 15.7g Fibre 6.9g Sodium 341mg Calcium 129mg Iron 4.7mg

Fall-off-the-bone lamb is a tasty way to boost

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

iron stores!


PER SERVE 1995kJ/477cal Protein 49.3g Total Fat 14.7g Sat Fat 6.3g Carbs 32.3g

Sugars 7.0g Fibre 5.4g Sodium 180mg Calcium 114mg Iron 5.5mg

Greek-style lamb with lemon potatoes (See recipe on p58)




Butter chicken (p52) Serves 6 Cost per serve $3.45 Hands-on time 25 min Cooking time 2 hours, 40 min, plus 3 hours marinating Suitable to freeze

9diabetes friendly

over medium-high heat. Add chicken and cook, turning, for 4–5 minutes, or until browned; remove from pan and set aside. 3 Add the onion and garlic to pan; stir until onion softens. Add spices and cook, stirring, for 1 minute, or until fragrant. Stir in tomato paste, tomato purée, stock, honey and cinnamon; bring to the boil. 4 Return reserved chicken to dish; cover, bake for 1¼ hours. Uncover dish and bake for a further 30 minutes, or until chicken falls off the bone and sauce thickens. Stir in cream. 5 Meanwhile, blanch peas and greens in a medium saucepan for 1 minute, or until just tender; drain. Serve butter chicken with steamed rice and greens. Note If freezing, leave out the cream and add when reheating for best results.

6 medium (about 1kg) skinless chicken thigh cutlets 2 tablespoons tandoori paste 1 tablespoon olive oil 1 large brown onion, finely chopped 3 garlic cloves, crushed 1 teaspoon garam masala 1 teaspoon cumin 1 teaspoon coriander 1 teaspoon paprika 2 tablespoons no-added-salt tomato paste 1 x 410g can tomato purée 1 cup reduced-salt chicken stock 2 tablespoons honey This tasty family 1 cinnamon stick favourite is high ¼ cup reduced-fat in fibre Serves 6 thickened cream Cost per serve $3.60 150g snow peas, Hands-on time 30 min trimmed Cooking time 3 hours 150g sugar snap peas, Suitable to freeze trimmed 2 bunches Asian greens, 9diabetes friendly trimmed, cut into 8cm lengths 6 large pieces (about 3 cups steamed basmati rice, 1.6kg) veal osso buco to serve ¹⁄³ cup plain flour 1 tablespoon olive oil 1 Combine chicken with 2 garlic cloves, crushed tandoori paste in a large bowl; 3 celery stalks, finely chopped cover and refrigerate for 3 hours, 2 carrots, finely chopped or overnight (if time permits). ½ cup dry white wine 2 Preheat oven to 160°C. 2 tablespoons no-added-salt Heat the olive oil in a large tomato paste flameproof casserole dish

Veal osso bucco


2 x 400g cans no-added-salt chopped tomatoes 1 cup reduced-salt beef stock 3 thyme sprigs 1 cup instant polenta ¹⁄³ cup finely grated parmesan 500g green beans, trimmed 150g baby spinach 1 Coat veal in flour; shake off any excess. Heat olive oil in a large flameproof casserole dish over medium-high heat. Add veal and cook until browned on both sides; remove from pan and set aside. 2 Add garlic, celery and carrots to dish; cook, stirring, until celery and carrots soften. Add wine and bring to the boil. Stir in tomato paste, tomatoes, stock and thyme; bring to the boil. 3 Return reserved veal to dish; cover, reduce heat to low and simmer for 1½ hours. Uncover dish and simmer for a further 30 minutes, or until veal starts to fall off the bone. 4 Remove veal from dish; cover to keep warm. Bring sauce to the boil; boil for about 10 minutes, or until sauce thickens slightly. 5 Meanwhile, bring 3 cups of water to the boil in a medium saucepan. Add polenta in a thin stream and whisk until smooth. Reduce heat to low and cook, stirring, for 5 minutes, or until thick and hot. Stir in parmesan. 6 Blanch beans in a medium saucepan for 2 minutes, or until just tender; drain. Top polenta with veal and sauce; serve with green beans and baby spinach.



Oven temps are low and slow: 140–160°C for about 2–3 hours.


Longer cooking times mean the meat is tender and falls right off the bone.


These dishes are ideal for weekend dinners with plenty of leftovers for work lunches.


Veal osso bucco

PER SERVE 2013kJ/482cal Protein 62.6g Total Fat 9.7g Sat Fat 3.0g Carbs 28.8g

Sugars 7.3g Fibre 6.8g Sodium 340mg Calcium 172mg Iron 6.3mg




Spicy chicken & tomato stew (See recipe on p58)



PER SERVE 2062kJ/493cal Protein 42.3g Total Fat 16.7g Sat Fat 3.8g Carbs 36.0g


Sugars 12.9g Fibre 12.5g Sodium 504mg Calcium 200mg Iron 6.7mg

Load up on protein and warm up with this slow-cooked


Mexican-style beef & quinoa bowls




Serves 6 Cost per serve $7.10 Hands-on time 25 min Cooking time 3 hours, 35 min Suitable to freeze

2212kJ/529cal Protein 50.9g Total Fat 19.1g Sat Fat 5.0g Carbs 32.7g

9diabetes friendly 9dairy free

Sugars 7.0g Fibre 10.6g Sodium 554mg Calcium 73mg Iron 8.1mg

1 tablespoon olive oil 1.4kg beef blade roast, trimmed 1 large brown onion, sliced 3 garlic cloves, crushed 1 x 30g sachet reduced-salt taco seasoning 3 wide strips orange zest 2 cups reduced-salt beef stock 1 x 400g can no-added-salt chopped tomatoes 3 cups cooked quinoa 1 x 400g can black beans, rinsed, drained 2 x 200g punnets grape tomatoes, halved 1 large avocado, chopped ½ cup coriander leaves ¹⁄³ cup pickled sliced jalapeños, drained 1 Preheat oven to 160°C. Heat olive oil in a large flameproof casserole dish over medium-high heat. Add beef, brown all over; remove. 2 Add onion and garlic to the dish; cook, stirring, for 2–3 minutes, or until onion softens. Add seasoning and cook, stirring, for about 1 minute. Stir in zest, stock and tomatoes with ¾ cup water; bring to the boil. 3 Return reserved beef to dish, cover and cook for 2 hours, then remove lid and cook for a further 1–1¼ hours, or until beef is very tender. Use 2 forks to shred beef. 4 Divide quinoa, black beans, tomatoes, avocado and beef among 6 serving bowls; top with coriander and jalapeños.

For lovers of Mexican food, here’s a healthy twist! Mexican-style beef & quinoa bowls




These hearty recipes make 6–8 serves so you can freeze leftovers for lunch! Greek-style lamb with lemon potatoes (p53) Serves 6–8 Cost per serve $4.65 Hands-on time 45 min Cooking time 4 hours, 20 min, plus 3 hours marinating

9gluten free 9diabetes friendly 2kg leg of lamb, trimmed 2 garlic cloves, crushed ²⁄³ cup lemon juice 1 tablespoon olive oil 2 tablespoons fresh oregano leaves 1.5kg new potatoes, halved if large 1 tablespoon lemon zest 2 teaspoons fresh thyme leaves 6 cups mixed baby salad leaves 1 x 250g punnet cherry tomatoes, halved 2 Lebanese cucumbers, roughly chopped ½ small red onion, thinly sliced 2 tablespoons balsamic vinegar 1 cup reduced-fat Greek-style yoghurt, to serve 1 Rub lamb with garlic, ½ cup lemon juice, half the olive oil and half the oregano; place in a large shallow dish. Cover dish and refrigerate for 3 hours, or overnight (if time permits). 2 Preheat oven to 140°C. Place lamb in a large baking dish and roast, uncovered, for 4 hours. 3 Combine potatoes with lemon zest, thyme leaves, and remaining lemon juice and olive oil in a


large bowl. Place potatoes on a baking tray in a single layer; roast for the last 40 minutes of lamb cooking time. 4 Remove lamb from oven and cover to keep warm. Increase oven temperature to 200°C. Roast potatoes for a further 20 minutes, or until tender. 5 Meanwhile, combine salad leaves, tomatoes, cucumber, onion, balsamic vinegar and remaining oregano in a bowl. Serve lamb with roast potatoes, salad and yoghurt on the side.

120g baby rocket 1 fennel bulb, thinly sliced ½ small red onion, thinly sliced ¼ cup small flat-leaf parsley leaves, to garnish

1 Heat olive oil in a large flameproof casserole dish over medium-high heat. Add chicken and cook, turning, for 3–4 minutes, or until browned; remove from pan and set aside. 2 Add onion, garlic, chilli flakes, anchovies (if using) and rosemary sprigs to dish; cook, stirring, for 2–3 minutes, or until onion softens. Stir in passata, bay leaves and half the balsamic vinegar with 1½ cups water; bring to the boil. (p56) 3 Return the reserved Serves 4 chicken to dish; cover Make this Cost per serve $4.10 and simmer for meal gluten free by swapping pasta 2 hours, or until Hands-on time 30 min for quinoa or Cooking time chicken starts brown rice 2 hours, 20 min to fall off the bone Suitable to freeze and sauce thickens slightly. Stir in the olives. 9diabetes friendly 9dairy free 4 Meanwhile, cook spaghetti 1 tablespoon olive oil in a large saucepan of water 8 skinless chicken drumsticks according to packet instructions, 1 large red onion, thinly sliced adding broccolini to the pasta 3 garlic cloves, crushed for the last 2 minutes of cooking ½ teaspoon chilli flakes time. Remove broccolini and 4 anchovies, drained, immerse in cold water; drain finely chopped (optional) well. Drain the pasta. 2 rosemary sprigs 5 Combine broccolini with 1 x 700g jar tomato passata rocket, fennel and onion in a 2 bay leaves bowl; drizzle with remaining 2 tablespoons balsamic vinegar balsamic vinegar and toss. ¼ cup pitted Kalamata olives 6 Divide stew, pasta and salad 150g wholemeal spaghetti among 4 serving plates, garnish 2 bunches broccolini, trimmed with parsley and serve.

Spicy chicken & tomato stew

3 meals from

10 INGREDIENTS We’ve created 3 tasty dinners from 10 simple ingredients, plus a few pantry staples, to make your weekly shop easy. See how, over... 2 Pumpkin 1 Baby


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

3 Red capsicum 4 Rump steak 5 Wholegrain mustard

6 Chicken breast

7 Eggs

8 Cauliflower

9 Broccoli

10 Parmesan





Beef skewers with roasted pumpkin & cauliflower salad

Serves 4 Cost per serve $5.20 Time to make 45 min

9gluten free 9diabetes friendly 1 tablespoon wholegrain mustard 2 tablespoons balsamic vinegar, plus 2 teaspoons extra 500g lean rump steak, cut into 2cm cubes 700g pumpkin, seeded, cut into 1cm thick wedges (skin on) ½ large cauliflower, cut into florets 1 red capsicum, diced 8 wooden skewers, soaked 2 cups baby spinach ¼ cup (20g) shaved parmesan 2 teaspoons olive oil




Beef skewers with roasted pumpkin & cauliflower salad 60

1359kJ/325cal Protein 34.7g Total Fat 10.3g Sat Fat 3.8g Carbs 18.8g

Sugars 15.1g Fibre 8.3g Sodium 239mg Calcium 129mg Iron 5.0mg

1 Combine mustard and vinegar in a large dish. Add the beef; turn to coat. Cover and set aside to marinate for at least 30 minutes. 2 Preheat oven to 180ºC. Line a large baking tray with baking paper. Place the pumpkin on prepared tray and spray with oil. Roast for 30–35 minutes, or until golden and tender. Add cauliflower to the baking tray for last 20 minutes of cooking time, or until light golden. 3 Meanwhile, thread beef and capsicum on skewers; spray with oil. Preheat a barbecue hotplate or chargrill pan to medium. Grill skewers for 5–6 minutes, turning, or until cooked to your liking. 4 Combine vegies, spinach and parmesan in a salad bowl. Drizzle with olive oil and extra balsamic, and toss. Serve salad with skewers.


Crusted chicken with broccoli & cauliflower gratin (See recipe on p63)

Enjoy 4 serves of veg with this mustardy roast chicken



PER SERVE 1713kJ/410cal Protein 49.0g Total Fat 14.8g Sat Fat 4.1g Carbs 25.0g

Sugars 12.1g Fibre 10.0g Sodium 461mg Calcium 171mg Iron 3.3mg





Broccoli, pumpkin & roasted capsicum crustless quiche (See recipe on p63)

Adding brown rice

makes this quiche satisfying & tasty



PER SERVE (4 serves) 1203kJ/288cal Protein 21.8g Total Fat 13.6g Sat Fat 4.6g Carbs 16.8g


Sugars 5.5g Fibre 5.4g Sodium 323mg Calcium 176mg Iron 3.7mg

Broccoli, pumpkin & roasted capsicum crustless quiche Serves 4–6 Cost per serve $2.90 Hands-on time 20 min Cooking time 35 min

9gluten free 9vegetarian 9diabetes friendly 1 large red capsicum, halved, seeded 250g broccoli, cut into florets 1 x 125g cup microwavable brown rice 8 eggs ¹⁄³ cup (80ml) reduced-fat milk 1 tablespoon wholegrain mustard 150g peeled pumpkin, grated ¼ cup (20g) finely grated parmesan 4 cups baby spinach, to serve 1 Preheat grill on high. Place the capsicum, skin side up, on a baking tray and grill for 5 minutes, or until the skin is blistered. Transfer to a bowl, cover tightly with plastic wrap and set aside to cool. Then remove the skin carefully and discard. Dice the capsicum. 2 Preheat oven to 160ºC. Spray a 22cm round baking tin with olive oil and line base and sides with baking paper. Steam, boil or microwave the broccoli for 2–3 minutes, or until tender. Refresh under cold running water, drain. Coarsely chop. 3 Heat rice according to packet instructions. Whisk eggs, milk and mustard together in a large bowl. Add capsicum, broccoli, rice, pumpkin and parmesan; stir

to combine. Transfer to prepared tin, bake for 30–35 minutes, or until golden, puffed and set. 4 Set quiche aside for 10 minute before removing from tin. Serve quiche warm with baby spinach

Crusted chicken with broccol & cauliflowe gratin (p61) Serves 4 Cost per serve $4.25 Time to make 35 min

9diabetes friendly

Your shopping list to make all 3 meals 1 350g baby spinach 2 1.5kg pumpkin 3 2 red capsicums 4 500g rump steak 5 1 jar wholegrain mustard 6 4 x 125g chicken breasts 7 8 eggs 8 1 large cauliflower 9 850g broccoli 10 60g parmesan Check you have these pan try staples: Olive oil, balsamic vinegar, wholegrain bread (for breadcr umbs), garlic, milk, microwavable bro wn rice.

300g cauliflower, cut into florets 300g broccoli, cut into florets ¼ cup (20g) finely grated over the vegetables. Bake for parmesan 10–15 minutes, or until golden. ½ cup (30g) fresh wholegrain breadcrumbs 3 Meanwhile, heat remaining 1 tablespoon olive oil oil in a large non-stick 4 x 125g chicken breast frying pan over a fillets (see Cook’s tip) high heat. Add Mustard 2 tablespoons wholegrain chicken and cook adds great mustard for 1–2 minutes flavour without 600g peeled pumpkin, each side, or until extra kilojoules chopped golden. Transfer 2 cups baby spinach to prepared baking tray and spread mustard 1 Preheat oven to 180ºC. Line over top of chicken breasts. Bake a large baking tray with baking for 8 minutes, or until chicken is paper. Boil or steam cauliflower cooked through. Slice to serve. 4 Meanwhile, microwave, for 5 minutes, or until tender. boil or steam the pumpkin for Add broccoli for last 2 minutes 7–8 minutes, or until tender. of cooking time. 2 Transfer the broccoli and Drain and mash. Serve chicken cauliflower to a greased baking on pumpkin mash with spinach dish. Then mix the parmesan, leaves and broccoli gratin. breadcrumbs and 2 teaspoons Cook’s tip You can cut large of the olive oil together in a (250g each) chicken breast fillets small bowl. Sprinkle this through the centre, horizontally, breadcrumb mixture evenly to give 4 x 125g fillets. JULY 2016 HEALTHY FOOD GUIDE



Go with the grain! Move over rice! Try using pearl barley in this tomato risotto, and enjoy extra flavour, texture and a real heartiness. It’s high in fibre, too!

Serves 4 Cost per serve $3.35 Hands-on time 15 min Cooking time 30 min

9diabetes friendly 1 medium onion, finely chopped 1 cup (220g) pearl barley 1 x 400g can no-added-salt chopped tomatoes ¼ cup basil leaves, plus extra small leaves, to serve 1 tablespoon olive oil 1 tablespoon lemon juice 1 garlic clove, crushed 600g chicken breast fillets 1 cup frozen peas 1 bunch asparagus, chopped 1 tablespoon balsamic vinegar ½ cup grated parmesan 1 Spray a saucepan with oil and set over medium heat. Sauté the onion for 2–3 minutes. Then add the barley, stir for 1 minute. Add


tomatoes and basil with 2 cups of water; cover and bring to the boil. Cook, stirring occasionally, for 15 minutes, or until most of the liquid has been absorbed. Add another cup of water to pan. Simmer, uncovered, stirring, for 10 minutes, until barley is tender. 2 Meanwhile, combine the olive oil, lemon juice and garlic in a shallow bowl. Season with cracked black pepper; add the chicken and turn to coat well. 3 Heat a non-stick frying pan or chargrill pan over medium-high heat. Cook the chicken fillets for 3–4 minutes, each side, or until cooked through. Remove from heat, cover loosely with foil and then rest for 5 minutes. 4 Stir the frozen peas, chopped asparagus, vinegar and half the parmesan through the barley. Cover and set aside for 5 minutes. 5 Slice the chicken. Top barley risotto with chicken and sprinkle with the remaining parmesan and extra basil leaves.



PER SERVE 2044kJ/489cal Protein 42.5g Total Fat 16.1g Sat Fat 4.6g Carbs 37.4g

Sugars 6.3g Fibre 10.8g Sodium 248mg Calcium 130mg Iron 3.8mg

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

Barley tomato risotto with grilled chicken

Barley tomato risotto with grilled chicken

Pearl barley has a low GI that prevents post-meal energy slumps







mushroom Adding lovely depth of flavour, mushrooms are highly nutritious, too. They’re delicious added to these warming winter meals.


Great source of vitamin D for healthy bones


They add a savoury ‘umami’ flavour

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

Portabellos are distinctly ‘meaty’

Baked polenta & mushroom pizza with roasted capsicum, feta & rocket (See recipe on p70)

Our creamy polenta crust is a tasty twist on pizza

PER SERVE 1116kJ/267cal Protein 13.3g Total Fat 9.7g Sat Fat 3.4g Carbs 28.9g

Sugars 6.0g Fibre 5.6g Sodium 744mg Calcium 162mg Iron 1.0mg




Placing mushrooms in direct sunlight for Mushroom & chicken quinoa risotto with roasted tomatoes Serves 4 Cost per serve $4.70 Time to make 50 min

9gluten free 3 cups reduced-salt, gluten-free chicken stock 1 tablespoon olive oil 350g button mushrooms, wiped clean, sliced 300g chicken breast fillet, thinly sliced 1 medium white onion, finely chopped

Mushroom & chicken quinoa risotto with roasted tomatoes

2 garlic cloves, crushed 1 large zucchini, diced 1 cup (200g) white quinoa ¼ cup finely grated parmesan 1 tablespoon chopped chives 2 cups baby spinach 1 x 250g punnet cherry tomatoes 1 Put stock in a medium saucepan over high heat and bring to the boil. Reduce heat to very low and keep the stock at a simmer. 2 Heat 1 teaspoon of olive oil in a large heavy-based saucepan over high heat. Add mushrooms and cook, stirring occasionally,

for 3–4 minutes, or until golden; remove from pan. Return pan to high heat and add a second teaspoon of oil. Add chicken and cook, stirring occasionally, for 3–4 minutes, or until golden; remove from pan. 3 Return pan to medium heat. Add remaining oil and onion. Cook, stirring, for 5 minutes, or until softened. Add the garlic and zucchini and cook, stirring, for 1 minute, or until fragrant. Add the quinoa and stir for 1–2 minutes, or until grains are coated in oil. Return chicken to pan with half of the mushrooms (reserve remaining mushrooms). 4 Add the simmering stock, one cup at a time, stirring constantly and making sure the stock is absorbed before adding more. This will take 15–20 minutes; the quinoa should be al dente yet creamy. Stir through parmesan, chives and spinach. Cover and set aside for 2–3 minutes. 5 Meanwhile, place tomatoes on a baking tray lined with baking paper. Roast for 10 minutes, or until skins start to blister. Divide the risotto between 4 serving bowls and top with tomatoes and the reserved mushrooms. HIGH


PER SERVE 1698kJ/406cal Protein 31.7g Total Fat 13.8g Sat Fat 3.6g Carbs 35.1g


Sugars 6.4g Fibre 7.6g Sodium 634mg Calcium 128mg Iron 6.0mg

an hour increases their vitamin D content Roasted mushrooms stuffed with kale, ricotta & seeds (See recipe on p70)

Make these mushroom cups for a satisfying, vegie-packed




PER SERVE (2 mushrooms) 1385kJ/331cal Protein 25.3g Total Fat 16.2g Sat Fat 6.2g Carbs 15.8g

Sugars 7.4g Fibre 11.2g Sodium 225mg Calcium 282mg Iron 2.5mg




Mushrooms have a delicious earthy taste Baked polenta & mushroom pizza with roasted capsicum, feta & rocket (p67)

combined. Spread polenta to make a 24cm diameter circular base on prepared tray. Bake for about 18–20 minutes, or until light golden and set. 3 Meanwhile, heat olive oil in a large non-stick Mushies Serves 4 Cost per frying pan over high add a hearty serve $3.90 Time heat. Sauté the onion flavour without to make 55 min for 5 minutes, or extra kJs, fat until softened. Add 9vegetarian or salt the mushrooms and 1 cup instant polenta sliced garlic and cook, (see Cook’s tip) stirring, for 3–4 minutes, or 2 cups reduced-salt until golden. Season with vegetable stock cracked black pepper. 2 tablespoons chopped chives 4 Scatter the mushrooms and ¹⁄³ cup (25g) finely sliced capsicum over polenta grated parmesan base, top with the crumbled 2 teaspoons olive oil feta. Return to the oven for 1 medium onion, finely sliced 10 minutes, or until golden. 400g Swiss brown mushrooms, 5 Meanwhile, combine rocket quartered leaves and fennel in a salad 2 garlic cloves, thinly sliced bowl, and drizzle with balsamic 100g store-bought, oil-free vinegar. Serve polenta pizza roasted red capsicum, sliced topped with the rocket salad. 40g reduced-fat feta, crumbled Cook’s tip Regular polenta 2 teaspoons balsamic vinegar will take a little longer to cook 2 cups baby rocket — about 10–12 minutes. 1 baby fennel, trimmed, thinly sliced 1 Preheat oven to 160°C and line a large, round baking tray with baking paper. 2 Place the stock in a large saucepan with 1½ cups of water and set over medium heat. Bring to a simmer, then gradually add polenta in a thin, steady stream, whisking constantly until well combined. Reduce the heat to medium-low. Cook, stirring, for 6–8 minutes, or until very thick. Remove from the heat and stir in chives and parmesan until well


Roasted mushrooms stuffed with kale, ricotta & seeds (p69)

Serves 4 Cost per serve $5.90 Hands-on time 20 min Cooking time 25 min

9gluten free 9vegetarian 9diabetes friendly 1 tablespoon olive oil 1 small red onion, chopped 250g sweet potato, peeled, grated

1 garlic clove, crushed 1 teaspoon lemon zest ¼ teaspoon dried chilli flakes 100g trimmed kale, chopped (see Cook’s tip) 1 tablespoon pepitas 1 tablespoon sunflower seeds 1½ cups reduced-fat ricotta 1 egg 8 large field mushrooms (about 110g each), stalks trimmed 2 bunches steamed broccolini, to serve 1 Preheat oven to 180ºC and line a large baking tray with baking paper. 2 Heat oil in a large non-stick frying pan over a medium heat. Sauté onion for 3 minutes, or until softened. Add sweet potato and cook, stirring, for 3–4 minutes, or until softened. Add garlic, lemon zest and chilli flakes and cook, stirring, for 1 minute, or until fragrant. Add kale and cook, stirring, until just wilted. Set aside until cool. 3 Combine kale mixture, seeds, ricotta and egg in a large bowl; season well with cracked black pepper. Place mushrooms cut side up on the prepared tray. Divide ricotta mixture between mushrooms, cover with foil and roast for 15 minutes. Remove the foil and roast for a further 10 minutes, or until mushrooms are just tender and golden. 4 Serve stuffed mushrooms with the steamed broccolini. Cook’s tip You will need about ½ large bunch of kale for 100g trimmed. Alternatively, you can swap kale for silverbeet, English spinach or baby spinach.











tiramisu POTS



Luscious and creamy, our classic dessert is perfectly portioned. Not too heavy, not too light — it’s just right!

Serves 6 Cost per serve $1.80 Time to make 15 min, plus 1 hour chilling 120ml brewed coffee, cooled 2 tablespoons (40ml) Baileys Irish Cream (or other coffee-flavoured liqueur) 1¼ cups reduced-fat smooth ricotta 2–3 tablespoons reduced-fat Greek-style yoghurt 3 teaspoons maple syrup 150g small sponge finger biscuits 2 teaspoons cocoa powder 1 Combine the coffee and liqueur in a small, shallow bowl; set aside. 2 Combine ricotta, yoghurt and maple syrup in a mixing bowl. Blitz with a stick mixer (or in a small food processor) until smooth and creamy. 3 Select 6 serving glasses. Break sponge fingers in half. Dip each


half into the coffee mixture, allowing them to soak for a few seconds. Place 4 pieces in the base of each glass. Evenly spoon over half of the ricotta cream between the six glasses. 4 Dust each with cocoa. Dip a second layer of biscuits in the coffee mixture and arrange over the ricotta cream. Top with the remaining cream and add a final dusting of cocoa. Refrigerate for at least 1 hour before serving. Note You can also make this into one large rectangular tiramisu. HIGH



Our version

Regular version

640kJ/153cal Protein 7.9g Total Fat 4.9g Sat Fat 2.7g Carbs 18.1g Sugars 12.0g Fibre 0.4g Sodium 188mg Calcium 155mg Iron 0.4mg

2224kJ/532cal Protein 6.9g Total Fat 36.8g Sat Fat 22.3g Carbs 42.0g Sugars 24.1g Fibre 1.0g Sodium 165mg Calcium 52mg Iron 1.0mg

Recipe: Kerrie Ray. Photography: Maja Smend.

Tiramisu pots

Tiramisu means ‘pick me up’ in Italian, and our version is sure to do just that! ✓Our lighter version

has 50% less sugar!


& reducedØfat ricotta cut the fat by 85%!

✓Enjoy this

rich dessert with a quarter of the kilojoules JULY 2016 HEALTHY FOOD GUIDE



Some like it HOT! Vanilla honey chai tea

Maple almond milk

Serves 2 Cost per serve $1.30

Serves 2 Cost per serve $1.10

9gluten free 9diabetes friendly

9gluten free 9dairy free 9diabetes friendly

Place ½ cup reduced-fat milk, 1–2 black tea bags, 4 whole cloves, 2 cardamom pods, 1 cinnamon stick, ½ vanilla pod (seeds scraped) or ½ tsp vanilla extract, and 1 tbs honey in a saucepan with 2 cups of water. Bring to the boil and cook, stirring, for 6–8 minutes. Strain tea into 2 glasses and serve.

Place 2 cups unsweetened almond milk, 1 tbs maple syrup and 1 cinnamon stick or pinch of cinnamon in a saucepan over medium heat. Cook, stirring, for 8–10 minutes. Pour warm milk into two mugs, dust with cinnamon and serve.

Vanilla honey chai tea


PER SERVE 380kJ/91cal Protein 2.9g Total Fat 1.3g Sat Fat 0.5g Carbs 17.0g


Maple almond milk

Sugars 15.8g Fibre 0.9g Sodium 39mg Calcium 92mg Iron 0.8mg

321kJ/77cal Protein 1.5g Total Fat 3.6g Sat Fat 0.3g Carbs 9.4g

Sugars 8.7g Fibre 1.4g Sodium 89mg Calcium 206mg Iron 0.6mg

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

Keep warm at home and cosy up with these heavenly hot drinks.

Coconut & date hot chocolate

Creamy dark hot chocolate

Serves 2 Cost per serve $1.60

Serves 2 Cost per serve $1.60

Place 1 cup reduced-fat coconut milk, 1 chopped Medjool date or 4 dried dates in a saucepan with 1 cup of water. Bring to the boil and cook, stirring for 8–10 minutes, or until dates are soft. Process in a blender until smooth. Return to the pan with 1 tbs finely chopped dark chocolate. Cook, stirring for 1–2 minutes, or until chocolate melts. Pour hot chocolate into 2 glasses and serve.

Place 2 cups reduced-fat milk, 1 tbs finely chopped dark chocolate, ½ vanilla pod (seeds scraped) or ½ tsp vanilla extract in a saucepan over medium heat. Cook, stirring, for 5–6 minutes, or until chocolate melts. Strain and discard vanilla pod. Pour hot chocolate into 2 mugs. Dust with cocoa powder, and serve with 2 chopped marshmallows.

Did you know?

A large cafe hot chocolate has 1400kJ (334cal), while ours has just half!

Coconut & date hot chocolate PER SERVE 705kJ/169cal Protein 1.6g Total Fat 10.4g Sat Fat 6.8g Carbs 10.6g

Creamy dark hot chocolate



PER SERVE Sugars 10.0g Fibre 0.9g Sodium 22mg Calcium 11mg Iron 0.5mg

799kJ/191cal Protein 10.2g Total Fat 7.1g Sat Fat 4.4g Carbs 21.5g

Sugars 20.3g Fibre 0.2g Sodium 104mg Calcium 275mg Iron 0.0mg




The nuts and

your daily bread Make your own cafe-style bread. Just place the ingredients in a pan, give it a stir, leave for a few hours and bake for a nutty fibre fix! Just one slice

Makes 1 loaf (about 13 slices) Cost per slice $1.10 Time to make 1 hour, plus 2 hours resting Suitable to freeze

9dairy free 9diabetes friendly 1 cup sunflower seeds ½ cup flaxseeds (linseeds) ½ cup slivered almonds 1½ cups rolled oats 2 tablespoons chia seeds 4 tablespoons psyllium husks 1 teaspoon sea salt 1½ cups water 1 tablespoon olive oil 1 Combine dry ingredients in a silicone or greased non-stick loaf tin. Stir well with a fork. 2 Add water and oil, and mix until the ingredients are well combined and dough is very thick. Let dough sit for at least 2 hours or overnight. Dough is ready to be baked when solid. 3 Preheat oven to 175ºC. Bake loaf for 20 minutes, then remove


from the tin and bake directly on oven rack for 30–40 minutes, until loaf sounds hollow when tapped. 4 Allow the baked loaf to cool completely before slicing. Note Thin, toasted slices make a great alternative to crackers.

TASTY TWISTS! Ř Walnut & almond bread Replace half of the almonds with walnut pieces. Ř Gluten-free seed & nut bread Swap rolled oats for quinoa flakes. Ř Fruit & nut bread Replace chia seeds with 1 tablespoon each of sultanas, dried cranberries and finely chopped dates.



PER SERVE (1 slice) 856kJ/205cal Protein 6.9g Total Fat 15.1g Sat Fat 1.4g Carbs 9.9g

Sugars 0.6g Fibre 6.1g Sodium 181mg Calcium 60mg Iron 1.7mg

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

Seed & oat bread

has a quarter of your daily fibre needs!

seeds in this bread will satisfy hunger pangs

Seed & oat bread

For extra nutty go odness, spread with a nu t butter




oodles of is that?

noodles These clever DIY jars provide the convenience of 2-minute noodles but with real flavour and goodness.

Thai coconut noodles Serves 1 Cost per serve $6.15 Time to make 10 min

9dairy free 1 teaspoon Thai curry paste ¼ cup reduced-fat coconut milk Dash of fish sauce ¼ teaspoon brown sugar 1 cup frozen stir-fry mixed vegetables 1 cup baby spinach ½ cup cooked shredded chicken 125g rice noodles 1 tablespoon sliced shallots, to garnish 1 tablespoon chopped coriander leaves, to garnish Fresh chilli, sliced, to garnish (optional) 1 Mix curry paste, coconut milk fish sauce and sugar in a bowl. 2 Layer all ingredients (except garnishes) in a 750ml capacity or larger jar in the order above. Store jar in fridge until ready to eat. Keep garnishes in a separate container or zip-lock bag. 3 Prior to serving, remove the jar from fridge and leave out for


10 minutes. Then fill with boiling water; close and seal the lid. Leave to soak for two minutes. 4 Open the jar, stir contents around well and serve in a bowl, if desired. Garnish with shallots, coriander and chilli, if using. Cook’s tip Make this noodle jar gluten free by using gluten-free fish sauce and curry paste. HIGH


PER SERVE 1543kJ/369cal Protein 27.2g Total Fat 11.9g Sat Fat 5.9g Carbs 33.4g

Sugars 6.2g Fibre 9.3g Sodium 717mg Calcium 80mg Iron 3.9mg

Chicken noodle soup Serves 1 Cost per serve $6.20 Time to make 10 min

¹⁄³ cup frozen corn kernels ½ carrot, finely julienned 2 Brussels sprouts, finely sliced ½ cup shredded cooked chicken 1 x 175g packet precooked Singapore noodles ¼ cup fresh chopped parsley, to garnish 1 Layer all ingredients (except parsley) in a 750ml capacity or larger jar in the order above. Store jar in fridge until ready to eat. Keep parsley in a separate container or zip-lock bag. 2 Prior to serving, remove the jar from fridge and leave out for 10 minutes. Then fill with boiling water; close and seal the lid. Leave to soak for two minutes. 3 Open the jar, stir contents well and serve in a bowl, if desired. Garnish with chopped parsley. HIGH


9dairy free 9diabetes friendly ½ teaspoon reduced-salt chicken stock powder ¼ teaspoon crushed garlic 2–3 slices dried mushrooms, e.g. shiitake or porcini (optional)

PER SERVE 1339kJ/320cal Protein 29.0g Total Fat 7.3g Sat Fat 2.1g Carbs 30.9g

Sugars 4.3g Fibre 6.2g Sodium 494mg Calcium 39mg Iron 1.6mg

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

Just add boiling water. How easy

Chicken noodle soup

Thai coconut noodles

Spicy vegetarian noodles (See recipe overleaf)

Beef udon noodles (See recipe overleaf)




Make these ahead of a busy week and store in the fridge Beef udon noodles Serves 1 Cost per serve $6.50 Time to make 10 min

9dairy free 9diabetes friendly 1 teaspoon miso paste 1 teaspoon tahini ½ teaspoon finely grated ginger 2–3 slices dried mushrooms, e.g. shiitake or porcini (optional) ½ cup frozen mixed corn and peas 1 cup baby spinach ½ cup thinly sliced mushrooms ½ cup thinly sliced cooked beef, e.g. leftover steak or roast beef ½ x 200g packet precooked udon noodles ¼ teaspoon sesame oil, to serve 1 tablespoon sliced shallots, to garnish ¼ teaspoon sesame seeds, to garnish 1 piece of nori (roasted seaweed), thinly sliced, to garnish (optional) 1 Combine miso paste and tahini with a splash of hot water to make a smooth paste. 2 Layer all ingredients (except sesame oil and garnishes) in a 750ml capacity or larger jar in the order above. Store jar in the fridge until ready to eat. Keep garnishes in a separate container. 3 Prior to serving, remove the jar from fridge and leave out for


10 minutes. Then fill with boiling water; close and seal the lid. Leave to soak for two minutes. 4 Stir contents well and serve in a bowl, if desired. Sprinkle with sesame oil and garnishes. Cook’s tip Make this recipe gluten free by using gluten-free noodles and miso paste. HIGH


USE YOUR NOODLE • Use ‘shelf-fresh’ noodles for these jars – these are precooked and just need boiling water for reheating. Loosen them with a fork before placing in the jar. • Experiment with any combination of vegies you have in the fridge – it’s a great way to use up vegies that are slightly wilted, too. • Instead of stock powder, you can use liquid stock. Just half-fill the jar with stock and top up with boiling water when it comes time to eat. • Eat straight out of the jar if your jar is wide enough!

PER SERVE 1920kJ/459cal Protein 33.0g Total Fat 9.8g Sat Fat 2.7g Carbs 54.6g

Sugars 3.5g Fibre 7.8g Sodium 490mg Calcium 61mg Iron 4.7mg

Spicy vegetarian noodles Serves 1 Cost per serve $4.35 Time to make 10 min

9dairy free 9vegetarian ½ teaspoon reduced-salt vegetable stock powder 1 teaspoon chilli sauce, e.g. Sriracha 2–3 slices dried mushroom, e.g. shiitake or porcini (optional) ½ carrot, finely julienned ¾ cup shredded cabbage ½ cup edamame beans, shelled 100g firm tofu, cubed ½ x 200g packet precooked wholegrain noodles

1 tablespoon sliced shallots, to garnish Fresh chilli, sliced, to garnish 1 Layer all ingredients (except garnishes) in a 750ml capacity or larger jar in the order as listed. Store jar in fridge until ready to eat. Keep garnishes in a separate container or zip-lock bag. 2 Prior to serving, remove the jar from fridge and leave out for 10 minutes. Then fill with boiling water; close and seal the lid. Leave to soak for two minutes. 3 Open the jar, stir contents well and serve in a bowl, if desired. Garnish with shallots and chilli. HIGH


PER SERVE 1404kJ/336cal Protein 26.6g Total Fat 13.2g Sat Fat 1.9g Carbs 24.2g

Sugars 4.8g Fibre 14.0g Sodium 608mg Calcium 362mg Iron 3.6mg



Have a tasty dinner on the table in a flash with these easy recipes!

Shakshuka Serves 4 Cost per serve $2.65 Time to make 20 min

9dairy free 9vegetarian 9diabetes friendly

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

1 medium red capsicum, roughly diced 2 cups mushrooms, sliced 1 x 400g can Heinz Beanz Creationz Spanish Style Beanz 1 x 400g can no-added-salt chopped tomatoes 8 eggs 2 tablespoons flat-leaf parsley, chopped, to garnish 4 slices toasted wholegrain sourdough, to serve





1570kJ/376cal Protein 25.6g Total Fat 12.2g Sat Fat 3.2g Carbs 33.4g

Sugars 9.4g Fibre 9.8g Sodium 589mg Calcium 127mg Iron 4.8mg

1 Spray a large non-stick frying pan with olive oil and set over medium heat. Cook capsicum for 3 minutes. Add mushrooms, and cook for a further 2 minutes. Add the beans and tomatoes, bring to the boil for 2 minutes, then reduce heat to a gentle simmer. 2 Make eight wells in the tomato mixture and crack one egg into each. Cover and cook over medium heat for 12–14 minutes, or until egg whites are cooked through but yolks are still soft. Sprinkle with chopped parsley and serve with toasted sourdough.

you’ll need …


+ eggs

+ Heinz Beanz

+ canned tomatoes + parsley + wholegrain sourdough bread

+ mushrooms

red capsicum JULY 2016 HEALTHY FOOD GUIDE



Roasted vegetable & feta tarts

5 filo pastry sheets, at room temperature 4 cups mixed salad leaves, to serve

Serves 4 Cost per serve $2.95 Time to make 30 min

9diabetes friendly 9vegetarian 3 cups leftover roasted vegetables (e.g. red capsicum pumpkin, red onion, broccoli) ½ cup frozen spinach, thawed, excess moisture squeezed 6 eggs ½ cup reduced-fat milk 50g reduced-fat feta, crumbled

1 Preheat oven to 180°C. Spray 4 individual tart tins or ramekins with olive oil and line the bases with baking paper. 2 Spray each sheet of filo pastry with oil, lay over one another, and cut into quarters. Fold one of the quartered sheets in half and lay over base of one tin, spraying with oil again. Repeat

with another 4 pieces, layering each so all sides of the tin are covered. Repeat with remaining tins. Carefully tuck in the edges. 3 Spread roasted vegetables and spinach over the filo bases. Whisk eggs and milk in a jug. Season with cracked black pepper. Pour egg mixture over vegetables and top with feta. 4 Bake tarts for 20 minutes, or until cooked through and just golden. Serve with salad leaves. Note This also makes a 23cm tart. Bake this for 45–50 minutes. HIGH


PER SERVE 1098kJ/263cal Protein 20.1g Total Fat 11.1g Sat Fat 4.1g Carbs 17.8g

Roasted vegetable & feta tarts

you’ll need …


+ filo pastry


Sugars 5.6g Fibre 6.6g Sodium 486mg Calcium 212mg Iron 3.2mg

+ eggs

+ milk + reduced-fat feta + salad leaves

+ leftover veg

frozen spinach

Teriyaki salmon with stir-fried greens & brown rice

Teriyaki salmon with stir-fried greens & brown rice Serves 4 Cost per serve $7.75 Time to make 20 min

9dairy free 4 x 150g skinless salmon fillets 2 tablespoons teriyaki marinade 2 teaspoons sesame oil 1 teaspoon crushed garlic 1 long red chilli, seeds removed, finely sliced 2 bunches broccolini, trimmed, stems halved 2 bok choy, leaves halved lengthways 1 tablespoon reduced-salt soy sauce 2 x 250g pouches microwavable brown rice 1 Combine salmon and teriyaki marinade in a shallow dish. Spray a large non-stick frying pan with olive oil and set over medium-high heat. Add salmon fillets and cook for 2–4 minutes

Serve heart-friendly

salmon with fragrant Asian


each side, or until cooked to your liking. Remove and cover loosely with foil to keep warm. 2 Return pan to a medium-high heat and add sesame oil, garlic, chilli and broccolini; cook for 5 minutes. Add bok choy and soy sauce, and cook for a further 3 minutes, or until just tender. 3 Meanwhile, microwave the rice according to packet instructions.

Divide the brown rice, salmon and stir-fried greens among 4 plates and serve. HIGH


PER SERVE 2497kJ/597cal Protein 49.8g Total Fat 20.1g Sat Fat 4.9g Carbs 45.6g

you’ll need …


+ salmon fillets

Sugars 3.3g Fibre 10.8g Sodium 779mg Calcium 165mg Iron 4.7mg

+ bok choy

+ teriyaki marinade

brown rice

+ sesame oil + garlic + chilli + broccolini + soy sauce




Beef, mushroom & red wine pies with garlic mash Serves 4 Cost per serve $4.15 Time to make 15 min

9diabetes friendly 1 medium brown onion, roughly diced 2 cups mushrooms, sliced 400g lean beef mince 1 x 160g pouch liquid gravy (reduced-salt, if possible) ¼ cup red wine 3 medium potatoes, peeled, quartered 4 cups cauliflower florets 3 tablespoons reduced-fat milk 2 teaspoons crushed garlic 2 tablespoons chives, chopped 2 cups broccoli florets, steamed, to serve 1 Preheat oven to 200°C. Beef, mushroom Spray a large non-stick & red wine pies frying pan with oil and set with garlic mash over medium heat. Sauté onions and mushrooms for 4 minutes, or until softened. Add beef mince, 3 Meanwhile, steam, microwave cook, stirring, for 3 minutes, or boil potatoes and cauliflower or until browned all over. for 5–10 minutes, or until tender. 2 Add gravy and wine to pan. Mash, then stir through the milk, Season with cracked black crushed garlic and chives. pepper and bring to the boil. 4 Top ramekins with mash and Boil for 2 minutes to cook off place on baking tray in oven for the alcohol in the wine and 5 minutes until lightly browned. then divide beef mixture among Serve with steamed broccoli. four 2-cup capacity ramekins.



PER SERVE 1416kJ/339cal Protein 35.2g Total Fat 9.4g Sat Fat 3.8g Carbs 20.6g

you’ll need …


+ potatoes


Sugars 5.3g Fibre 47.7g Sodium 428mg Calcium 68mg Iron 4.1mg

+ liquid gravy

+ beef mince

cauliflower & broccoli

+ brown onion + mushrooms + red wine + milk + garlic & chives

You’ll love how easy this low-fat cheesy polenta is

to make

Garlic & rosemary chicken with cheesy polenta

Garlic & rosemary chicken with cheesy polenta Serves 4 Cost per serve $4.10 Time to make 20 min

9dairy free 3 cups reduced-salt chicken stock ¾ cup instant polenta ¼ cup grated parmesan 2 large (about 250g) chicken breast fillets, halved horizontally 2 teaspoons crushed garlic 2 sprigs rosemary, chopped 1 x 250g punnet cherry tomatoes, halved 2 cups green beans, trimmed, sliced

4 cups baby spinach 2 teaspoons balsamic vinegar 1 Place stock in a medium saucepan with ½ cup of water and set over a high heat. Bring to the boil, then reduce heat to low and pour in polenta in a steady stream, whisking constantly. Simmer, stirring occasionally, for 10 minutes or until soft. Remove from heat. Stir in parmesan. 2 Meanwhile, spray a large non-stick frying pan with oil and set over medium-high heat. Rub chicken with garlic and rosemary, and cook for 5 minutes each side, or until cooked through. Place on a plate and cover with foil to keep warm. Add cherry tomatoes

to the pan; cook for 3–5 minutes, or until almost blistering. Add beans; cook for 2 minutes. Add a splash of water to create steam. Toss through the spinach and cook for 1 minute, until wilted and the beans are tender. 3 Divide polenta among 4 plates. Top with chicken and vegetables, and drizzle with balsamic vinegar. HIGH


PER SERVE 1351kJ/323cal Protein 33.9g Total Fat 9.9g Sat Fat 3.5g Carbs 21.6g

you’ll need …


+ polenta

Sugars 4.0g Fibre 4.1g Sodium 680mg Calcium 137mg Iron 3.7mg

+ chicken breast

+ cherry tomatoes


+ chicken stock + parmesan & garlic + green beans + baby spinach + balsamic vinegar




This quick meal has loads of flavour without the salt

Meal for one

Add some exotic spice to your life with this tasty catch of the day.

Cajun fish with black rice & salad Serves 1 Cost per serve $6.80 Time to make 20 min

9gluten free 9dairy free 9diabetes friendly 3 radishes, thinly sliced ¹⁄³ medium cucumber, cubed 4 cherry tomatoes, halved 1 head cos lettuce, leaves torn 2 teaspoons olive oil 1 tablespoon pepitas 150g firm white fish fillet (such as snapper or ling)


2 teaspoons gluten-free Cajun seasoning ½ x 250g pouch microwavable black rice 1 Arrange salad ingredients on a serving plate and drizzle lightly with olive oil. 2 Place a small non-stick frying pan over medium heat and dry-fry the pepitas until light brown and toasted. Set the seeds aside in a bowl to cool. 2 Return pan to heat and spray with olive oil. Add fish to the pan, sprinkle with the

Cajun seasoning and cook for 1–2 minutes, each side, or until browned and cooked through. 5 Microwave the black rice according to packet instructions. Serve rice with the salad and Cajun fish. Sprinkle over with the toasted pepitas. HIGH


PER SERVE 1934kJ/463cal Protein 40.6g Total Fat 17.8g Sat Fat 3.5g Carbs 31.1g

Sugars 5.6g Fibre 6.8g Sodium 466mg Calcium 99mg Iron 4.5mg

Recipe: Alice Brodie. Photography: Melanie Jenkins. Styling & food prep: Jo Bridgford.

Cajun fish with black rice & salad

Soyco Tofu

simply delicious!

makes the most delicious Asian dishes come to life

For easy meal ideas, try Soyco’s range of precooked tofu. It heats in the microwave in just 30 seconds and is available in Spicy Thai, Japanese Teriyaki, Malaysian Peanut Satay and Chinese Honey Soy.

Light & Tasty Chinese Honey Soy Tofu With Noodles Ingredients 2 x 200gm packs of Soyco Chinese Honey Soy Tofu, cubed 400gm of fresh yellow thin noodles 1 Tbsp sesame oil ½ Tbsp garlic crushed 1 small onion sliced 1 small red capsicum, cut into thin strips 1 bunch of baby bok choy 1 tbsp light soy sauce 1 pinch of white pepper 1 tbsp sesame seeds, toasted

Method 1 Heat oil in wok or large frypan on high, put garlic in, stir until it looks brownish for about 1 minute. Add onion and capsicum stir for another 1-2 minutes. 2 Add bok choy, tofu and noodles, stir. add soy sauce and pepper. Stir for 2 minutes until all heated through. 3 Sprinkle with sesame seeds and serve. Serves:4 Preparation time: 10 minutes Cooking time: 10 minutes

ͻ Rich source of protein ͻ Nutritious ͻ Cholesterol free ͻ Non genetically modified ͻ All eight essential amino acids ͻ Contains cancer fighting phytoestrogens ͻ Low in saturated fats ͻ Easy to digest ͻ Very versatile Available from selected Coles, Bi-Lo, Woolworths and independent supermarkets. For further information and recipes please visit or phone 02 9316 5171


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

d a jam-packe Blake, 5, hasade by Mandy. lunch box m Sonya pops in tr ea mother nature fo ts from r Tali, 8.

WIN AN ARTISSE PRIZE PACK! Calling all kids! Let us feature your healthy lunch box on this page, and you’ll receive an official HFG Lunch Box Hero certificate to proudly stick on your fridge, along with a fantastic prize! If your lunch box appears here next month, you’ll WIN an Artisse prize pack valued at more than $50. Each pack contains nine boxes of Artisse Organic Aribars! Certified organic and packed with the natural goodness of whole grains, these delicious snacks are sure to satisfy both fussy parents and kids.

hes on healthy c n u m , 2 , y rr a H by Karen. snacks packed

How to enter Visit or mail your pictures to Locked Bag 5555, St Leonards, NSW 1590 (Each of this month’s Lunch Box Heroes has won a Cobs prize pack worth $30 — well done!)


food for

fussy eaters Sneak more vegies into kids’ lunch boxes with these yummy muffins!

Salmon, ricotta & quinoa cups Serves 6 (makes 12) Cost per serve $2.30 Hands-on time 20 min Cooking time 35 min

Sourced from Healthy Kids at

9gluten free ¹⁄³ cup quinoa ²⁄³ cup water 1 fresh corn cob, husk removed 6 large eggs 200g reduced-fat ricotta cheese 210g can red salmon, drained and flaked 1 cup grated zucchini (1 small–medium) 2 green shallots, thinly sliced ¾ cup grated reduced-fat tasty cheese 1 Grease a 12-hole (¹⁄³ cup capacity) non-stick or silicone muffin tray. Preheat oven to 190°C (170°C fan-forced). 2 Place quinoa and water in a small saucepan. Bring to boil. Reduce heat, simmer covered for about 10 minutes, or until all liquid has been absorbed. Remove from heat. Stand covered for 10 minutes.

Salmon, ricotta & quinoa cups

3 Cut corn kernels from the cob. 4 Whisk the eggs and ricotta in a large bowl until combined. Stir in quinoa, corn, salmon, zucchini, shallots and grated cheese. 5 Spoon mixture evenly into muffin tray. Bake in preheated oven for 20–25 minutes, or until set and light golden. Stand quinoa cups in muffin tray for 10 minutes, then gently loosen the edges and remove. Note Recipe can be prepared a day ahead. Keep cooked quinoa cups refrigerated in a container. Tips Try serving quinoa cups warm with salad for a tasty gluten-free lunch or light dinner. Swap salmon with 185g can light tuna in springwater, if preferred.

Bake these for a little lunch snack! HIGH


PER SERVE (2 muffins) 1199kJ/287cal Protein 23.7g Total Fat 16.5g Sat Fat 5.8g Carbs 10.1g

Sugars 2.2g Fibre 2.0g Sodium 278mg Calcium 308mg Iron 2.5mg




Your slow-carb meal plan Compiled by HFG dietitian Brooke Longfield

Make carbs work for you! It’s time to put ❝ carbs back on the menu. Slow carbs, like grainy bread, oats and brown rice, are digested slowly, giving long-lasting energy. They also help with long-term weight loss (turn to p34 for more information on this). Follow this 7-day menu and you’ll hit your daily target for vegetables, fibre, calcium and iron (without missing out on chocolate, carbs and wine). Enjoy!

Learn more about your individual nutrition needs on p97.




Breakfast Ř Banana porridge made of ½ cup rolled oats, ½ cup milk, 1 banana, 2 tbs plain yoghurt & 1 tbs chopped almonds (2000kJ/480cal total)

Breakfast Ř Smoothie made of 200ml milk, 2 tbs plain yoghurt, ½ banana & ½ cup frozen berries Ř 1 slice toasted Seed & oat bread (p76) with 2 tsp peanut butter (2100kJ/500cal total)

Breakfast Ř Apple porridge made of ½ cup rolled oats, ½ cup milk, ½ cup stewed apple, 2 tbs plain yoghurt & 1 tbs chopped almonds (2000kJ/480cal total)

Lunch ŘSpicy vegetarian noodles (p80) Ř 1 x 170g tub reduced-fat Greek-style plain yoghurt with 2 tbs natural muesli (2300kJ/550cal total) Dinner ŘBarley tomato risotto with grilled chicken (p64) Ř 2 squares dark chocolate Ř1 mandarin (2600kJ/620cal total) Snacks Ř1 sliced pear with 1 slice reduced-fat cheddar Ř 4 dried apricots Ř 1 slice soy–linseed toast with 1 tbs hoummos (1900kJ/450cal total)

Lunch Ř Warm rice & tuna salad 1 x 95g can tuna (drained) with ½ cup brown rice, 2 cups salad & 1 tbs nuts (2300kJ/550cal total) Dinner Ř Broccoli, pumpkin & roasted capsicum crustless quiche (p63) plus a soy–linseed roll (2000kJ/480cal total) Snacks Ř 1 x 170g tub reduced-fat Greek-style fruit yoghurt Ř 30g mixed nuts Ř  JUDLQ\ FUDFNHUV ZLWK  slices reduced-fat cheddar (2200kJ/530cal total)

Spread out your snacks throughout the day. 90

Lunch Ř Broccoli, pumpkin & roasted capsicum crustless quiche (p63) plus a soy–linseed roll Ř 1 banana (2300kJ/550cal total) Dinner Ř Teriyaki salmon with stir-fried greens (p83) Ř Maple almond milk (p74) (2900kJ/690cal total) Snacks Ř 1 x 170g tub reduced-fat Greek-style fruit yoghurt Ř  VPDOO VNLP ODWWH Ř 1 slice fruit & nut toast with 2 tbs reduced-fat ricotta (2200kJ/530cal total)

Each dayâ&#x20AC;&#x2122;s menu gives you â&#x20AC;¦ Å&#x2DC;8700kJ (about 2000cal) for weight maintenance Å&#x2DC; more than 40g of hunger-busting fibre Å&#x2DC; 100 per cent of your daily calcium & iron needs Å&#x2DC;2â&#x20AC;&#x201C;3 easy, low-GI snacks for long-lasting energy






Breakfast Å&#x2DC; Banana porridge 6HH0RQGD\

(2000kJ/480cal total)

Breakfast Å&#x2DC; Shakshuka (p81) Å&#x2DC;  FXS IUHVK IUXLW VDODG (1900kJ/450cal total)

Lunch Å&#x2DC;Beef udon noodles (p80) Å&#x2DC;[JWXEUHGXFHGIDW *UHHNVW\OHIUXLW \RJKXUW (2800kJ/670cal total)

Lunch Å&#x2DC;  VOLFHV WRDVWHG Seed & oat bread (p76) WRSSHG ZLWK ~ DYRFDGR VOLFHG WRPDWR FUDFNHG SHSSHU Å&#x2DC;  EDQDQD (2600kJ/620cal total)

Breakfast Å&#x2DC;  VOLFHV WRDVWHG Seed & oat bread (p76) WRSSHG ZLWK  WEV UHGXFHGIDW ULFRWWD  WVS KRQH\ Å&#x2DC;  VPDOO VNLP ODWWH (2300kJ/550cal total)

Lunch Å&#x2DC; Warm rice & tuna salad 6HH7XHVGD\

Å&#x2DC;PDQGDULQ (2500kJ/600cal total)

Dinner Å&#x2DC;Crusted chicken with broccoli & cauliflower gratin (p63) Å&#x2DC;[POJODVV ZLQH (2000kJ/480cal total)

Dinner Å&#x2DC;Beef, mushroom & red wine pie with garlic mash (p84) Å&#x2DC;FXSVWHZHGDSSOHZLWK ½FXSUHGXFHGIDWFXVWDUG Snacks Å&#x2DC;VPDOOJUDLQ\ FUDFNHUV (2100kJ/500cal total) ZLWKJEULH Å&#x2DC;FXSFDUURWVWLFNV ZLWK Snacks WEVKRXPPRV Å&#x2DC;VOLFHWRDVWHGSeed Å&#x2DC;JPL[HGQXWV & oat bread (p76) ZLWK (2000kJ/480cal total) WVSSHDQXWEXWWHU Å&#x2DC;Creamy dark hot chocolate (p75) Å&#x2DC;GULHGDSULFRWV (2100kJ/500cal total)

Dinner Å&#x2DC; Greek-style lamb with lemon potatoes (p58) Å&#x2DC; Tiramisu pot (p72) (2800kJ/670cal total) Snacks Å&#x2DC;  [ J WXE UHGXFHGIDW *UHHNVW\OH IUXLW \RJKXUW Å&#x2DC; Vanilla honey chai tea (p74) Å&#x2DC;  JUDLQ\ FUDFNHUV ZLWK  WVS SHDQXW EXWWHU (1500kJ/360cal total)

Lunch Å&#x2DC; Lamb & feta wrap J OHIWRYHU URDVW ODPE LQ D ZKROHJUDLQ EDUOH\ ZUDS ZLWK EDE\ VSLQDFK FXFXPEHU WRPDWR J UHGXFHGIDW IHWD  WVS SHVWR (2500kJ/600cal total) Dinner Å&#x2DC; Mexican-style beef & quinoa bowls (p57) Å&#x2DC;  VTXDUHV GDUN FKRFRODWH (2600kJ/620cal total) Snacks Å&#x2DC;  VOLFHG SHDU ZLWK  VOLFH UHGXFHGIDW FKHGGDU Å&#x2DC;  FXS FDUURW VWLFNV ZLWK  WEV KRXPPRV Å&#x2DC; J PL[HG QXWV (2100kJ/500cal total)

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



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Look for these top products on store shelves in July.

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Oats+Chia from The Chia Co is a delicious, dairy-free, ‘just-add-hotwater’ porridge. A good source of fibre, omega-3 fatty acids and protein, this porridge is lightly sweetened with coconut sugar.

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References YOUR GUIDE TO A HEALTHIER OIL, p25 Australian Olive Association. 2013. Smoke Point of Olive Oil. Available at www.australianextravirginolive Accessed April 2016. Choice. 2014. The right cooking oil. Available at Accessed April 2016. Eyres et al. 2016. Coconut oil consumption and cardiovascular risk factors in humans. Nutr Rev. 74(4): 267–80. WHAT’S THE DEAL WITH … PROBIOTICS, p28 Choice. 2014. Fermented foods. Available at Accessed April 2016. Dietitians Association of Australia. 2016. Probiotics. Available at for-the-public/smart-eatingfor-you/nutrition-a-z/probiotics/ Accessed April 2016. Eckburg et al. 2005. Diversity of the human intestinal microbial flora. Science. 308(5728): 1635–38. Kristenson et al. 2016. Alterations in faecal microbiota composition by probiotic supplementation in healthy adults: a systematic review of randomized controlled trials. Genome Medicine. 8: 52.

LOW CARBS vs SLOW CARBS, p34 Aller et al. 2014. Weight loss maintenance in overweight subjects on ad libitum diets with high or low protein content and glycemic index: the DIOGENES trial 12-month results. Int J Obes (Lond). 38(12): 1511–7. Australian Bureau of Statistics (ABS). 2014. Australian Health Survey: Nutrition First Results — Foods and Nutrients, 2011–12. Available at Accessed April 2016. National Health and Medical Research Council (NHMRC). 2005. Nutrient Reference Values for Australia and New Zealand Available at Accessed April 2016. Dansinger et al. 2005. Comparison of the Atkins, Ornish, Weight Watchers, and Zone diets for weight loss and heart disease risk reduction: a randomized trial. JAMA. 293: 43–53. Noto et al. 2013. Low-carbohydrate diets and all-cause mortality: a systematic review and meta-analysis of observational studies. PLOS ONE. 8(1): e55030.

COULD YOU HAVE FOOD AMNESIA? p40 Rennie et al. 2007. Estimating under-reporting of energy intake in dietary surveys using an individualised method. Br J Nutr. 97(6):1169–76. Rennie et al. 2006. Can self-reported dieting and dietary restraint identify underreporters of energy intake in dietary surveys? J Am Diet Assoc. 106(10): 1667–72. 10 WAYS TO CUT YOUR CANCER RISK, p44 Cancer Australia. 2016. Cancer in Australia statistics. Available at Accessed April 2016. Cancer Council Australia. 2006. Position Statement — Combined oral contraceptives and cancer risk. Available at Accessed April 2016. CSIRO. 2016. The Hungry Microbiome: Resistance Starch Feeds the Beneficial Bacteria of the Large Intestine. Available at Accessed April 2016. Orlich et al. 2015. Vegetarian dietary patterns and the risk of colorectal cancers. JAMA Intern Med. 175(5): 767–776. All references are abridged.

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

)To view all of our references, visit

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

mushroom Baked polenta & pizza capsicum with roasted , feta & rock et (See recipe on p70)

Our cream polenta crusty a tasty twist is on pizza

Your recommended daily intakes MEN

WOMEN sedentary



Kilojoules (kJ)





Calories (cal)













Saturated Fat (g)





Carbohydrate (g)





Protein (g) Total Fat (g)


PER SERVE 1116kJ/267ca l Protein 13 3g Total Fat 9 7g Sat Fat 3 4g Carbs 28 9g

Sugars 6 0g F bre 5 6g Sodium 744mg Calcium 162mg Iron 1 0mg

Fibre (g)



Sodium* (mg)



Calcium (mg)

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

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

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



PER SERVE 1116kJ/267cal Protein 13.3g Total Fat 9.7g Sat Fat 3.4g Carbs 28.9g

Sugars 6.0g Fibre 5.6g Sodium 744mg Calcium 162mg Iron 1.0mg

What’s right for you? The amount of energy you need each day to maintain your weight depends on your age, gender, height, weight, weight history and physical-activity level. The information in the table on this page is based on an average 31- to 50-year-old woman who weighs 60kg and is 1.6 metres tall, and on an average 31- to 50-year-old man who weighs 80kg and is 1.8m tall. Use these recommended daily intakes only as a general guide. For personalised advice, visit to find an Accredited Practising Dietitian.

Iron (mg)

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

The ideal meal looks like this:

CARBOHYDRATE (pasta, bread, rice, potatoes)

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

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

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


2 Microwave rice blends have up to seven times the fibre of white rice and cook in just 90 seconds. Top that! (How much fibre is in microwave rice? p26)

1 Eating foods high in antioxidants and fibre, like fresh vegies, can lower the risk of developing cancer. (10 ways to cut your cancer risk, p44)

3 Tired all the time? Eat plenty of protein-rich foods during the day (like fish, eggs, nuts, grains) to get a good night’s sleep. (News bites, p14)



THINGS you’ll discover in this issue


Boost your nner-health: ating pickled veg helps foster the probiotics in your gut. (What’s the deal with … probiotics, p28)


Time for chai? Brew up our homemade vanilla honey chai. It has half the kilojoules of the cafe version and is just as delicious! (Some like it hot! p74)

Make every meal healthier; cooking in extra virgin olive oil adds in antioxidants. (Your guide to a healthier oil, p25)


7 Polenta pizza? Yes, please! (Mushroom magic, p66)

10 Sharing’s not caring. Just six hot chips from a friend’s portion packs in 600kJ (144cal). (Could you have food amnesia? p40)

Swap white bread for low-GI grainy types to reduce your type 2 diabetes and heart disease risk. (Low carbs vs slow carbs, p34)

Don’t miss our August issue — on sale Monday 18 July

Photos: iStock.

9 Chop! Chop! Add more carrots and pumpkin to winter dinners to strengthen your immunity. (5 ways to counter winter colds and flus, p19)



Beef, mushroom & red wine pies with garlic mash ............ 84 Beef skewers with roasted pumpkin & cauliflower salad GF.............. 60 Beef udon noodles .................... 80 Greek-style lamb with lemon potatoes GF................ 58 Mexican-style beef & quinoa bowls .......................... 57 Veal osso bucco ......................... 54

Baked polenta & mushroom pizza with roasted capsicum, feta & rocket ........................... 70 Broccoli, pumpkin & roasted capsicum crustless quiche GF................ 63 Roasted mushrooms stuffed with kale, ricotta & seeds GF ................. 70 Roasted vegetable & feta tarts................................... 82 Shakshuka ................................... 81 Spicy vegetarian noodles ......... 80

CHICKEN Barley tomato risotto with grilled chicken ........................ 64 Butter chicken............................. 54 Chicken noodle soup ................ 78 Crusted chicken with broccoli & cauliflower gratin ............... 63 Garlic & rosemary chicken with cheesy polenta .............. 85 Mushroom & chicken quinoa risotto with roasted tomatoes GF ............ 68 Spicy chicken & tomato stew... 58 Thai coconut noodles................ 78

HOT DRINKS Coconut & date hot chocolate .......................... 75 Creamy dark hot chocolate ..... 75 Maple almond milk GF ............. 74 Vanilla honey chai tea GF......... 74

BAKING & DESSERT Seed & oat bread....................... 76 Tiramisu pots .............................. 72

SEAFOOD Cajun fish with black rice GF ... 86 Salmon, ricotta & quinoa cups GF ...................... 89 Teriyaki salmon with stir-fried greens & brown rice .............. 83

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.

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 HIGH PROTEIN


9gluten free 9dairy free




9diabetes friendly