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PRACTICAL IDEAS FROM THE EXPERTS

AUSTRALIAN

SEPTEMBER 2017 $6.20 (incl. GST)

healthyfoodguide.com.au

DR ANDREW ROCHFORD

Healthy eating for men!

How to BEAT

middle-age spread • Hunger-busting snacks • Mediterranean menu • Meat-free recipes EXPERT ADVICE

Foods to boost

BRAIN POWER

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PRACTICAL IDEAS FROM THE EXPERTS

AUSTRALIAN

SEPTEMBER 2017 $6.20 (incl

healthyfoodgu de com au

DR ANDREW ROCHFORD

Healthy eating for men!

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How to BEAT

middle-age spread • Hunger-busting snacks • Mediterranean menu • Meat-free recipes EXPERT ADVICE

Foods to boost

BRAIN POWER

Reader story

‘My weight-loss surgery journey’ Broccoli gnocchi YUM!

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ON THE COVER 43 HOW TO BEAT MIDDLE-AGE SPREAD Our meat-free recipes, Mediterranean menu and filling snacks are weight-loss winners 26 EXPERT ADVICE: FOODS TO BOOST BRAIN POWER Check out these clever choices 32 READER STORY: ‘MY WEIGHT-LOSS SURGERY JOURNEY’ “How I lost 42kg!” 43 25+ LOW-KJ RECIPES Every recipe has a nutrition analysis 16 DR ANDREW ROCHFORD: HEALTHY EATING FOR MEN! PLUS … 86 FILLING BREAKFAST IDEAS Boost your brekkie with goodness 14 TOP PROBIOTIC FOODS Gut-friendly fermented foods 88 HEART-HEALTHY MEALS WITH CANNED FISH Oily fish in a can is a heart-healing catch BONUS POSTER! YOUR VEGIE PORTION GUIDE

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RECIPES

44 DIP INTO THE MED Test the water with delicious, sun-kissed dinners from the Mediterranean 52 PLANT POWER! Time to try your hand at vegie-packed meals that’ll make your table bloom 58 5pm PANIC Easy weeknight meals ready in under 30 minutes! 65 MEAL FOR ONE Our Quick green vegie pilaf makes reaching daily nutrition goals a breeze 66 MAGIC YOUR MINCE Bored with mince? Take your family’s taste buds on a world tour with these beefy beauties 70 MUFFIN BREAK Savoury muffins are delicious … and a great way to squeeze in extra vegies at any time of the day! 74 LIGHT UP WITH ORANGE This light and airy gluten-free orange cake will blow you away 76 FOOD FOR TINY TUMMIES Try baked beans with a tasty twist that gives kids their vegies

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FEATURES

CANCER FOOD MYTHS…DEBUNKED! There’s no shortage of cancer miracle diets and ‘superfoods’, but what does the science say?

20

EAT TO CHEAT BRAIN AGEING It’s not a myth — eating the right foods really can super-charge your memory, thinking and problem solving

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WHAT TO KNOW ABOUT WEIGHT-LOSS SURGERY Bariatric surgery is a drastic way to lose weight. Our specialist dietitian weighs the options and outcomes

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MEN’S HEALTH SPECIAL: HELP HIM STAY HEALTHY Behind every healthy man there’s …a woman with a health plan. Read about our expert health tips for men

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SEPTEMBER 2017 HEALTHY FOOD GUIDE

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7 WELCOME A word from our editor, plus prizes to WIN! 8 YOUR SAY Tune in to what everyone’s saying this month 10 NEWS BITES Get all of the freshest health and food news 14 BEHIND THE HEADLINES WITH DR TIM CROWE Which fermented foods can help your stomach, and why do they work? 16 HOW I STAY HEALTHY Doctor and author Andrew Rochford has a reality check 90 YOUR MEDITERRANEAN MEAL PLAN A delicious 7–day menu to boost brain power 92 SUBSCRIPTION SPECIAL OFFER Subscribe today and win up to six HFG bonus issues! 94 HOW MUCH DO I NEED TO EAT? A guide to help you estimate your daily requirements 96 REFERENCES 98 10 THINGS in this issue! 99 RECIPE INDEX

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79 KINDERGARTEN CROP As spring brings with it a cute cast of mini vegetables, here’s three ways to give them a big welcome 80 SHOPPING NEWS Our savvy dietitian finds the healthiest new foods and in-season ingredients, including unbeatable beetroot! 82 IN DEFENCE OF THE HUMBLE SPUD Potatoes often get a roasting when you’re trying to lose weight. The time has now come to finally mash the myth 85 WHAT'S THE DEAL WITH … 70% DARK CHOCOLATE HFG investigates rich, dark chocolate — all in the name of science! 86 10 OF THE BEST BREAKFAST BOOSTERS Top up your favourite brekkie with one of these spoonfuls of goodness 88 PUT IT ON THE MENU … CANNED FISH Catch your quota of heart-healthy, oily fish by just hooking the pull-ring of a can

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Subscribe to Healthy Food Guide for one year today and receive 15 issues for just $59 — that’s only $3.93 per issue. Subscribe for two years and you’ll receive 30 issues for $109 — just $3.63 per issue. Turn to p92 to subscribe. Healthy Food Guide is packed with easy recipes approved by dietitians, plus expert advice and practical tips for healthy eating.

45 Roasted veg tart


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EDITORIAL TEAM Group Editor — Health & Food Titles Andrea Duvall Editor Brooke Longfield, Dietitian (APD) BSc (Nutrition) (Hons), BAppSc (Ex&SpSc) editor@healthyfoodguide.com.au Dietitian Karissa Woolfe (APD) BND, MJournComm Art Director Brydie Noonan Subeditor Dan Winter Digital/Social Media Coordinator Elly Glendenning Contributors Julz Beresford, Niki Bezzant, Jo Bridgford, Holly Clark, Chrissy Freer, Melanie Jenkins, Jesse Lizotte, Liz Macri, Mark O’Meara, Stephanie Osfield, Nichola Palmer, Kerrie Ray, Jennifer Soo, Yvonne Walus Contributing dietitians Megan Cameron-Lee, Tim Crowe, Anna Small, Zoe Wilson ADVERTISING SALES National Advertising Manager — Health & Food Titles Melissa Fernley, (02) 9901 6191 mfernley@nextmedia.com.au Advertising Manager Bianca Preston, (02) 9901 6327, bpreston@nextmedia.com.au Victorian Advertising Manager Georgia Falcke, (03) 9804 3418 gfalcke@nextmedia.com.au Advertising Director — Consumer Titles Hamish Bayliss Circulation Director Carole Jones Production Manager Peter Ryman Production & Digital Services Manager Jonathan Bishop Subscription Enquiries Toll Free: 1300 361 146 or +612 9901 6111 Email: subscribe@mymagazines.com.au or go to mymagazines.com.au International Licensing and Syndication Phil Ryan, phil.ryan@hlmedia.co.nz

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

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

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

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

Every recipe in Healthy Food Guide is healthy hfg RECIPES

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PER SERVE 1993 J/477cal P ote n 27 5 o al Fat 24 1g Sat at 6 7g Ca bs 29 8g

Sugars 10 6g F bre 12 7g Sodium 197mg Cal ium 171mg ron 5 0mg

SEPTEMBER 2017 HEALTHY FOOD GUIDE

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

PROTEIN

9dairy free 9diabetes friendly 9gluten free 9vegetarian

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

Healthy Food Guide is a Programme Partner of the Dietitians Association of Australia. To find an Accredited Practising Dietitian, visit daa.asn.au

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Is the mince in your freezer up for an adventure? Take the fam ly’s taste buds globetrotting w th these easy beefy beaut es

Rec pes Megan Cameron Lee Pho og aphy M rk O Mea a S y ng Ju z Be esford Food p ep Kerr e Ray

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AUSTRALIAN

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


EDITOR’S TOP PICKS

welcome

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s a dietitian, a common question I get asked is “Is middle-aged spread inevitable?” It’s a frustration for many men and women entering their 30s, 40s and 50s. And the answer is “no”. Belly fat doesn’t have to be a part of getting older, as long as you take steps to prevent (or reverse) it. And that’s where HFG comes in. Every recipe in the magazine has been nutritionally analysed to help you maintain a healthy weight, no matter your age.

IN THIS ISSUE

Turn to page 43 to discover this month’s delicious array of recipes — from Mediterraneaninspired dinners to meat-free mains, and low-kilojoule muffins. Meanwhile, we know that no two journeys to better health are the same, and this is especially true for one of our readers, who also happens to be my sister. She bravely shares her weight-loss surgery journey which helped her lose 42kg. It’s an inspiring read on page 32. We also have a fantastic story about brain ageing. If your keep forgetting where you put your keys, turn to page 26 to learn the foods to boost your brain power And as always, there’s plenty of shopping advice from page 79, including easy ways to make your breakfast more nutritious. Enjoy this month’s issue!

Brooke Longfield, Editor

1

p54 Sweet potato toast is the new smashed avo! This tasty gluten-free stack will fill you up.

2 p50 Take a trip to the Med with every bite of this zesty grilled prawn and watercress salad!

hfg

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

Subscribe to HFG mag today and you’ll go into the draw to win great prizes every month! SUBSCRIBE NOW and you could WIN great healthy cookbooks — a prize pack valued at more than $100!

3 p68 Nachos Friday? Yes please! Get five serves of vegies in with these spicy stuffed capsicums.

SEPTEMBER 2017 HEALTHY FOOD GUIDE

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Got something to share? Connect with us …

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by cookbook author Louise Keats

I took magaz ne at 21 through stressful food to get me have been a situat ons I would ng for a walk to lot be ter off go more confident relieve stress The I used food as I became the less an emotional crutch

Waking up at 3am, it’s way too early to have an appetite. So I

Growing up in one of Australia’s foremost food families, Louise Keats tells us what she hopes to pass on to her own children.

I smother it n passionf yoghurt and and plain Greek close on hand keep dental floss the seeds! because of all

and early In my late teens l 20s I was an emotiona ed tor of Dolly eater. Becoming comfort in

that I do, Doing the hours really my energy levels and ng wane mid morn . t’s mportant mid afternoon keep my

fuel to that I have good so hat energy levels sustained I don’t grab a hocolate bar I usua ly snack on fruit popcorn r grainy toast

I’m motivated to eat well, or I couldn’t sustain the energy I need to do my job

Reality check

How I stay healthy

starts balances 3am do t? host Lisa Wi kinson How does she TV’s Today show exercis ng regularly eating well and uit pulp

want m strong I really ma keep runn ng for the be to come and ev feel hea th er than

Having both a mum and a grandma who were food writers, my life has always revolved around food.

This is a tongue-in cheek comment, bu for once I’d love to read about a media personality who doesn’t “love avocado and smoked salmon on toast”, and doesn’t snack on “nuts and vegie sticks” and start the day with “lemon in hot water”. They’d still look good and be nicely dressed, but just might be closer to the ‘norm’ of many readers. I’m all for healthy eating, but without the obligatory avocado and nuts. Barbara Handasyde, VIC during ad I eat breakfast I like an Aussie breaks on air. Good M x

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Growing up, I lived in the same street as my grandmother [Margaret Fulton]. My sister and I used to sit at her kitchen table and watch her cook. I still have strong memories of the whole family gathered around the table — I was usually shelling the peas or stirring the custard

ha a local café We our date nights n n ce days which is

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Growing up, there were always lots of treats in our house. We’d have scones and pikelets, and there was often a cake coming out of the oven But in hindsight I can see that compared with how other children were eating, which was a lot of packaged foods like chips, the foods we were eating were infinitely healthier

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Find 80 better-for-you dessert recipes in Louise Keats’ latest cookbook Sweet Nourish Ava lable now from bookstores $50 Thermomix)

I’ve included a quote by Michael Pollen in my new

book, Sweet Nourish. He says Eat all the junk food you like so long as you cook it

JUNE 2017 HEALT

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kid Now that the home, my husba and I really enjoy for d nner during

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If you want your meals brimmin salt shaker or g with flavour, sauce bottle Try these healthy don t grab the alternatives! Turmeric This yellow sp Woody herbs ce is a natural anti

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Add a teaspoon or two of tasty mustard to accompan y your roast meat chicken or fish t’s low n kilojoules and you don’t get the added sugar and sa t found n most store bought bottles of sauce 26 www heal hyfoodguide

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Herbs add loads of earthy salt free flavour to winter soups and stews Those with woody stems such as rosemary sage and thyme last much longer than their leafy cousins

5 Balsamic vinegar

A splash of balsam c vinegar added when roast ng root vegies g ves a del c ous natural sweetness And the acidity of the v negar to slow the digestion helps process and lower the glycaemic ndex of a meal Th s means t keeps you feel ng full for longer

6 Chilli

Did you know that ch llies are high in v tamin C? You may not want to take a bite of one just for that but t y using fresh or dried chi lies for a flavour punch rather than pou ing on sugary sweet ch lli sauce

PACK A PUNCH

Herbs and spices do more han add exotic lavour to meals — in fact they’ve been used over many centuries for their strong medicinal purposes A 2010 s udy found hat herbs and spices have the highest antioxidant content of a l fresh foods — about 300 per cent higher than ber ies and 3600 per cent higher han vegetables ! Antioxidants help fight the damage that stress po lution and an unhealthy diet puts on our bodies Of course we can’t eat huge amounts of spices in one go but hey’re a superb way to improve he health and flavour of ordinary meals wi hout adding salt sugar or fat

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3

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AUGUST 2016 HEALTHY FOOD GUIDE

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A CROCK-POT SLOW COOKER

Have your say at healthyfoodguide.com.au and clic WIN, or send to Locked Bag 5555, St Leonards NSW 159

healthyfoodguide.com.au

Her spic bs & richestes are the source antioxid of of any ants fres foods h

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Share your news, views and snapshots of HFG recipes and you could be in the draw to win a Crock-Pot® Sear & Slow Cooker. Do the prep in the morning, set the timer and come home to a dinner ready to serve. With 10-plus cooking hours this model’s automatic ‘keep warm’ function ensures your meal’s in good shape even if you’re tied up in traffic.

8

Given the financial crunch everyone is experiencing of late, is there any possibility of doing a piece on budget meals? Not necessarily for the whole family, but something for couples who don’t want to make big bulk meals to freeze, but is still yummy and economical.

HFG DIETITIAN

d Pho ography Ma k O Mea a Sty ng Ju z Be esford

I loved reading the article ‘Stack on the flavour … without salt, sugar and fat’ (August, 2016). I have been sugar free now for about 10 months and have really struggled without using condiments for flavour. Your article has now made it easier for me!

hfg

Text B ooke Longfie

Flavour saviour!

CHEAP EATS

PRIZEH WORT

$159

Kimberly Bishop, WA

Ed’s note! Thanks for the suggestion Kimberly. We’ll aim to have more budget-friendly recipes coming your way!

ontent.

Lisa Wilkinson


hfg NEWS

newsbites

Try this! Laughter yoga Dust off the KILOS A new study has found house dust spurs fat cells to grow — at least in a lab dish. But when you consider that 45 minutes of dusting burns 600kJ (144cal)*, perhaps it’s time to get ready for a spring clean!

It’s no joke! Originating in India, laughter yoga combines laughter exercises with deep breathing to ease stress. Aged-care residents in one study found just six sessions improved mood and lowered blood pressure. For a laugh, visit laughteryoga-australia.org Australasian Journal on Ageing, 2017

s smell right? suggests that if you can’t smell what may not put on as much weight. But if iving up one of eating’s greatest joys, won’t be holding our noses too long! Cell Metabolism, 2017

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healthyfoodguide.com.au

Text: Dan Winter & Karissa Woolfe. Photos: iStock. *Source: Medibank Energy Balancer app. (Calculations are based on an 80kg person.)

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


THIS vs THAT

Q OR Small McDonald’s fries

Small handful (30g) of banana chips

Which has more saturated fat? A Banana chips. A small handful has 8.2g saturated fat, which is 7g more than fried chips. Banana chips are deep fried in coconut oil — and the sweetness isn’t just banana, it comes from added sugar too.

That’s the percentage of packaged foods in supermarkets that contain added sugar. The George Institute for Global Health, 2017

Breast

PRACTICE ‘Mindful feeding’ benefits babies. A recent study found 83 per cent of women are distracted by the TV or their phone while breastfeeding, making it hard to know when their babies are full. Healthy eating starts early! Journal of Nutrition Education and Behavior, 2017

STOP the bus!

Just one minute of high-intensity exercise a day improves bone health in women, according to a new study. So next time you’re out for a stroll, add a few running steps as if you’re running for a bus! International Journal of Epidemiology, 2017 SEPTEMBER 2017 HEALTHY FOOD GUIDE

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hfg NEWS

newsbites downsize me! We know portion sizes have been increasing, but …the average slice of cake in Australia has grown so much it now has 1000kJ (240cal) more than it did 20 years ago! The George Institute for Global Health, 2017

6PM

Take care of your body. It’s the only place you have to live

— Jim Rohn

That’s the ideal time to eat dinner if you want to lose weight. Why? A study of more than 50,000 adults found the longer the gap between eating dinner and breakfast, the better for your metabolism. Here’s three ways to get dinner on the table in a flash … 1 Whip up a vegie-packed omelette. 2 Reheat a bowl of homemade soup. 3 Make an HFG 5pm panic recipe (p58). Journal of Nutrition, 2017

weighty issue every 200 children who visit a GP in Australia, are affected by overweight or obesity, but only e gets some form of targeted treatment. A recent dy found that doctors had trouble identifying esity and find it difficult to discuss with parents. e time has come to start the conversation. al Australasian College of Physicians Congress, 2017

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SAVE THE DATE Women’s Health Week 4–8 September To celebrate Women’s Health Week, why not buy a loved one a subscription to HFG (p92)? Visit womenshealthweek. com.au to learn more about the week.

DID YOU KNOW? Seductive labelling makes vegies more appealing, with ‘sizzling beans’ and ‘twisted citrus-glazed carrots’ selling 25 per cent more than identical veg labelled ‘beans’ or ‘carrots’, according to a recent experiment. So, are those dynamite beets on the menu tonight? BBC News online, 2017

I want it Does having to wait for food make it more o desirable? Less, it seems, for some. When fa with a 25–second delay to receive a high-kilo snack over a healthier one, one in 20 vend machine customers switched to a healthy rather than wait. Society of Behavioural Medicine, 20

is the reduction in risk of the most deadly breast cancer for women who eat a Mediterraneanstyle diet. Get some recipe inspiration from our ‘Dip into the Med’ feature (p44). A few prawn stars may be waiting! The Telegraph, 2017


hfg NEWS

Science update

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Fermented foods are trending in the health food world, although they’ve been with us for millennia. Find out which ones can help, and why.

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he art of fermentation, which began as a way to preserve food, has sparked our modern interest in probiotics as a way of keeping our gut microbes happy. Fermented foods are in no way new. Before refrigeration and canning methods, food had to naturally sour and ferment to last longer. In recent years, many traditional fermented foods have made their presence felt from cultures far and wide.

What are probiotics? Probiotics are live micro-organisms which, when consumed in adequate amounts, can benefit your health. Mention probiotics, and your mind probably goes to yoghurt, but there are more probiotic foods out there you can make part of your diet. Dr Tim Crowe is an Advanced Accredited Practising Dietitian and nutrition research scientist. Connect with him at thinkingnutrition.com.au

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healthyfoodguide.com.au

ÂSauerkraut & kimchi

Sauerkraut and kimchi are two very well-known fermented foods with cultural ties to Germany and Korea respectively. These cabbage-based dishes use lactic acid fermentation. Sauerkraut is made with brine, while kimchi is served with condiments such as chilli, garlic, pepper and fish sauce. Several studies have found that kimchi may help lower cholesterol and control blood glucose levels.

ÂKefir

This fermented milk drink is similar to yoghurt. Kefir is made from cow, goat or sheep’s milk, but is fermented with a different strain of bacteria to yoghurt. A scientific review has found good evidence for kefir’s antimicrobial activity. It improved gut health, helped control blood glucose and cholesterol, and contributed to improved immunity.

Put probiotics on the menu! Ř Sauerkraut Buy

the unpasteurised version so that the probiotics are still alive. Better still, try making it at home. Miso Made from the fermented paste of soybeans (natto) mixed with tofu and green onions, this soup is a favourite in Japanese cuisine. Yoghurt Go for plain, unsweetened Greek-style varieties, and add some fruit for natural sweetness.

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Another popular probiotic food is the Japanese staple natto, which forms the base of miso soup. Natto is made by fermenting of soybeans with the bacterium Bacillus subtilis. It offers health benefits similar to soy foods (fibre, B vitamins, calcium, omega-3), while its probiotic properties provide added value for gut microbes.

ÂKombucha

Before refrigeration, food had to naturally sour & ferment to last longer

Kombucha tea is one of the trendier fermented drinks, made from a sweet tea base that has been fermented with a colony of bacteria and yeast. It’s also called ‘mushroom tea’, taking its nickname from the brown slimy crust that forms on the surface of the drink. Claimed to be a super health elixir with an extensive list of health benefits, kombucha is one drink where science has yet to catch up, with no human clinical trials published so far.

Making sense of it all The long list of health claims made about fermented foods certainly looks impressive, but the scientific evidence for some of them is still lagging behind. We have been eating fermented foods for thousands of years and they certainly have a role to play in any diet. While not a silver health bullet on their own, fermented foods do have the potential to help make a varied diet even healthier. SEPTEMBER 2017 HEALTHY FOOD GUIDE

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hfg NEWS

How I stay healthy by Dr Andrew Rochford

He’s a picture of good health, but Dr Andrew Rochford is frank about why it’s okay to admit you aren’t perfect.

day with a decent meal then I struggle for the rest of the day. Typically I’ll have eggs with avocado and wholegrain toast. Sometimes I even eat tuna.

I’m always starving after a salad for lunch. Instead I favour protein because it really fills me up. Usually I’ll have a chicken and salad wrap or sushi. I like variety and don’t get too caught up in eating the same thing every day. When I’m buying lunch out, I tend to look for colour — usually different salads and vegetables where possible.

Andrew’s entertaining and informative book, The Reality Checkup (New Holland Publishers, $29.99), is available from good bookstores or online newhollandpublishers.com

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Being busy, I find clever ways to fit exercise into my work day. I’ll park my car 10–15 minutes away from the office so I know I’ll fit a good half-hour walk into my day. I often see people driving around for ages trying to find the car spot closest to the shopping centre. I’ve learnt to

Interview: Brooke Longfield. Portrait & book photography: Jesse Lizotte. All other photos: iStock.

My non-negotiable healthy habit is a solid breakfast. If I don’t start the


I’ve heard my nine-year-old girls talk about their weight, and that’s worrying. That’s not

do the kind of exercise I enjoy, and that’s the easiest to get done. You don’t have to spend hours in the gym working out if it’s not your thing.

something they should worry about. So, you really need to arm your kids with a level of understanding and intelligence that most of us didn’t need until we got to our early 20s.

My wife and I share the cooking at home. I look at what’s in the fridge and the cupboard and kind of make it up as I go. I like to take my favourite meal and make it healthier. For example, I really love Mexican but will turn it into a burrito salad bowl with beans and avocado. You’ve got to make food that you enjoy eating.

Our kids have always eaten what we eat. They like olives and avocado.

too short ❛toLife’s avoid stuff like chocolate ❜

good at avoiding issues for fear of getting an answer we don’t want to hear. If someone doesn’t say ‘you really should stop smoking’ or ‘you need to lose weight’, then it’s easy to believe it’s not a problem.

I work on the theory that you need to expose kids to different tastes, even though they’ll give you hell until they decide whether they want it or not. If kids get hungry enough, they’ll eat what you put in front of them!

I’m so far from perfect it’s not funny. I love pizza and burgers and

As a parent, you have to lead by example, whether that’s how you drink alcohol, exercise or the foods you eat. Kids absorb it without even having an open conversation. But talking is important too.

honeycomb chocolate. I have weeks where I eat well and other weeks where I eat badly and don’t exercise enough. The reality is sometimes life gets in the way. That’s why I wrote The Reality Checkup, which has the line ‘finding the perfect non-perfect version of yourself’. We all slip up. Trying to be outwardly perfect all the time is negative for your health.

The conversation about health has been lost and confused. Everyone is trying to sell you the latest fad and there are so many other agendas now in the world of health and fitness. As adults, we’re old enough to work out what is truth and what is bullshit. But when you’re a kid, it’s confusing.

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FOODS ANDREW CAN’T LIVE WITHOUT Apples

Green, red … as long as they’re crunchy! They’re so satisfyi g

nott’s Vita-Weat

re such an easy snac h cheese & avocado.

Men often bury their head in the sand about their health. We’re very

The best advice I’ve received is the importance of looking after yourself. Especially as parents, we get so caught up in worrying about everyone else that sometimes we neglect ourselves. Selfish is the wrong word — it’s more about self-care. Because if you don’t look after yourself, in the end you’re not useful to anyone. Learn about the keys to men’s health in our feature on p36.

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Pasta that loves you back.

has more protein, duced carbs.* never tasted so good. an Remo pasta.


cancer myths

brain-boosting foods

weight-loss surgery

men’s health

DEAR (FOOD) DIARY…

Text: Karissa Woolfe. Photo: iStock.

How good is your food memory? Can you recall what you ate for dinner last night? How about your lunch choice last Thursday? It’s probably a little fuzzy — and we don’t blame you. You face on average 219 food choices each day, according to research from Cornell University. Surprised? We counted 15 questions a sandwich maker at Subway will ask you when you order lunch, including “would you like a cookie with that?” But, if you want to lose weight, research shows there’s good reason to tune into your food decisions more closely. Studies reveal people who keep tabs on their intake by keeping a food diary lose more weight than those who don’t keep a record. This doesn’t mean obsessing over every little thing you eat, because one meal decision doesn’t make or break a lifetime of eating habits. The power lies in you reflecting on your overall diet. You’ll become more aware of your eating habits, so you can make tweaks — one meal decision at a time.

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Cancer

FOOD MYTHS ! D E K N U DEB

G

oogle the word ‘cancer’ and you’ll come across millions of web pages, each offering a different diet that causes, prevents and even cures cancer. With so many myths surrounding the relationship between food and cancer, it can be hard to distinguish fact from fiction. And while many of these claims are inaccurate, some of them are downright dangerous. All of this ‘noise’ can leave patients, friends and family confused and vulnerable to dodgy information. From sugar detoxes and juice cleanses, to vitamin C infusions, HFG sorts through some of the most persistent, controversial myths. We then look at the scientific evidence to ensure you receive the best nutrition possible throughout and beyond your treatment.

THE CLAIM Sugar feeds cancer here’s a widespread belief that sugar ‘feeds’ cancer cells. This myth is very often harmful as it leads people to avoid all foods containing carbohydrates, which can prove to be counterproductive for anyone who is struggling to maintain their weight during cancer treatment. Carbohydrates — whether from cake or a carrot — are broken down into sugars, and are one of our body’s main sources of energy. The sugar theory suggests that if cancer cells need sugar to thrive, then you should cut out carbohydrates as a strategy to starve the cancer cells.

One of the most common myths is that sugar ‘feeds’ cancer cells

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There’s no shortage of cancer miracle diets and ‘superfoods’ spruiking a cure — but how does the science stack up?

THE SCIENCE Unfortunately, it’s not that simple. All our cells need glucose (sugar) for energy, and when your body has no fuel from carbohydrates it will break down its fat and protein stores. So, cutting out sugar will not ‘starve’ the cancer cells — your body will just make sure it gets fuel from other sources. Eliminating carbs can cause weight loss, fatigue and muscle weakness, all of which you want to minimise during treatment. It’s good for overall health to limit foods with processed or added sugar — but eliminating sugar won’t cure cancer.


Text: Anna Small & Brooke Longfield. Photos: iStock.

DID YOU KNOW? 1 in 2 Aussies eat too much sugar…but does it cause cancer?

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THE Vitamin C infusi CLAIM can cure cancer Alternative medicine advocat have claimed injections of vitamin C in high do will prevent or slow cancer growth by increas the body’s ability to dispose of damaged cell In Australia, some health professionals with focus on complementary health offer vitamin injections alongside the conventional treatmen of surgery, radiotherapy and chemotherapy.

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bout iets? ull of bsites acle diet’ xamples aw food ts. What n in their details, f robust and that nsive, harmful. are based es from heir diet But we do medical they’ve ts. Many estrictive, e food vitamin encies, tion and reduced quality of life.

Meat photo: Mark O’Meara.

THE SCIENCE While animal studies sugges a potential benefit, there is currently no evide that vitamin C infusions cure cancer in human Some patients reported experiencing improve energy levels and pain management after th received infusions, prompting further studies If you are considering vitamin C infusions, discuss this with your oncology team to ensur it won’t interfere with your current treatment


THE Artificial CLAIM sweeteners cause cancer

Limit red m to a palm eat -sized portion 2 –3 a week to times redu cancer ris ce k

THE Red meat CLAIM causes cancer Eating red meat may increase your risk of some cancers; however, an increased risk is not necessarily a direct cause. But Australia is a barbecue-loving nation, so how much is too much?

THE SCIENCE Eating a lot of processed meat (bacon, ham and sausage) and red meat has been shown to be associated with an increased risk of bowel cancer, and possibly also with stomach and pancreatic cancers. The exact reasons are still being investigated by researchers. Lean red meat is an important source of iron, protein, zinc and vitamin B12. There’s no need to cut meat completely from your diet, but in order to balance meat’s risks and benefits as outlined above, the dietary guidelines currently recommend limiting or avoiding processed meat. The guidelines also advise us to eat less than 455g cooked lean red meat per week, which is approximately 700g when raw. Try having a couple of meat-free meals a week, and keep your portion to your palm’s size. The Cancer Council recommends you don’t blacken or overcook meat on the grill or barbecue.

Artificial sweeteners h b to

Artificial sweeteners, such as aspartame and saccharin, which are commonly found in diet soft drinks, were once thought to cause cancer in any amount consumed. We now know that this is not in fact the case.

THE SCIENCE This myth has been around for a while and was based on poorly designed animal studies which have been highly criticised by the scientific community. It has since been clearly shown by thorough scientific research that artificial sweeteners are safe for human consumption — and that they are not cancer-causing agents.

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THE Juice cleanse or CLAIM detox cures cancer Holistic bloggers have claimed that extracting juice from fruit and vegetables — and drinking this instead of eating the whole fruit or vegetable — can rid your body of toxins and even prevent cancer. What does the evidence say?

Juices lack the fibre of whole fruit & vegies

THE ‘Superfoods’ CLAIM cure cancer In the health food aisle, the word ‘superfood’ appears on foods from chia seeds right through to dark chocolate. One of the common claims made about superfoods by advocates is that these foods alone have ‘super’ powers which allow them to fight or retard cancer.

THE SCIENCE There is no such thing as a ’superfood’. It’s a marketing label given to some foods that are higher in specific nutrients (vitamins, minerals or antioxidants) than others. Some of the most cited examples of these include blueberries, broccoli, kale, beetroot, garlic and green tea. They can be a wonderful and nutritious addition to your diet, but there’s no hard evidence that one food alone will prevent or cure cancer. 24

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Salad photo: Mark O’Meara.

THE SCIENCE This myth fails to acknowledge that your body already has an effective detox system — your liver, kidneys and lungs. Drinking only fruit and vegetable juices can contribute to headaches, low energy levels and weight loss — from a lack of balanced nutrients (protein and carbohydrates) and decreased kilojoule intake. You may also lack fibre, which is often removed in the juicing process. Fibre is important for bowel function, and may have a protective effect for some cancers. Eating fruit and vegetables in their whole form ensures that you gain all the nutrition they have to offer — so go for ‘two and five’ a day!


Cut your risk Fortunately, at least one in three cancer cases are preventable. Below are 10 simple changes you can make from today.

1

Watch your weight Being

overweight or obese is a risk factor for several types of cancer.

2

Turn to plants Aim for at

least five serves of colourful vegies every day. Eat the rainbow!

3

Cut processed foods Limit

fast food and highly processed snacks that are high in added salt, sugar and saturated fat.

4

Move more Make exercise a daily routine. Start by going for a 30–60 minute power walk to the nearest park every day.

5

Don’t smoke Roughly one in eight cancer cases are caused by smoking. These are some of the most preventable cancers.

6

Be booze wise Limit alcohol (which increases cancer risk) to two standard daily drinks. Have two alcohol-free days each week.

7

Increase fibre Bowel cancer

is less common in those who eat lots of vegies, legumes, fruit, nuts, cereal fibre and whole grains.

8

Go slow Use gentler cooking methods where possible. Try to casserole or braise your meat, rather than barbecuing or frying.

9

Sip smarter Swap sugary soft drinks, juices and other sweetened drinks for water in order to prevent weight gain.

10

Be sun smart Wear a

hat and sunscreen when outside, or seek the shade.

THE Vegetarian diets CLAIM prevent cancer Plenty of research has shown that plant-based foods, such as vegetables, fruit, whole grains, nuts and seeds, are the basis of some of the world’s healthiest populations. We also know large intakes of processed and red meats are linked to higher cancer rates. So, should we all go vego?

THE SCIENCE Vegetarian diets provide fibre, vitamins and minerals, which benefit immune function, heart health and general well-being. A scientific review of studies into vegetarianism and cancer risk concluded that vegetarian diets are a useful strategy for reducing cancer risk. A recent study also found that Seventh-day Adventists who ate a vegetarian diet had a 22 per cent lower risk of bowel cancer than those who weren’t vegetarian. It is acceptable to suggest vegetarian diets may help lower your risk of some cancers. However, these benefits can be offered by non-vegetarian diets that include plenty of vegetables and fruit, and limit processed meats and saturated fats.

What’s the bottom line? A balanced, nutritious diet will help you to keep as well as possible and cope with the side effects of treatment. An Accredited Practising Dietitian can be one of your best sources of information. If you have cancer and want to learn more about what to eat during treatment, you can read more at healthyfoodguide.com.au

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Eat to cheat

brain ageing It’s not a myth — the right oods can super-charge your memory, thinking and problem solving. Learn what to eat to upgrade your brain power!

Stephanie Osfield has won the DAA Excellence in Nutrition Journalism Award two years running for her HFG stories.

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FOOD FOR THOUGHT Whether you keep forgetting names or can’t concentrate at work, changing your diet really can help. To help keep your brain in peak condition and firing on all cylinders, try these five key brain-power strategies.

Join Club Med Foods like dolmades, paella, grilled octopus salad, ratatouille, stuffed peppers and tomato bruschetta do much more than just satisfy your taste buds. “Research suggests the Mediterranean diet increases brain connectivity, promotes better cognition and can also delay normal brain ageing by 10 years, possibly more,” explains Itsiopoulos. “This appears to be due to its high levels of antioxidant and antiinflammatory components,

Photos: iStock.

D

o you sometimes wish you could boost your grey matter with more RAM, speed and processing ability? Although you can’t install a whole new operating system like you would do in a computer, you can upgrade your brain function using the foods you put on your plate. “Healthy foods are now link with slowing the ageing proc in your brain,” says Catherine Itsiopoulos, Professor and founding head of Dietetics an Human Nutrition at Melbourn La Trobe University. “The rig food may enhance brain func and help protect your memo as well as your ability to think clearly and quickly. In the long term, a healthy diet also appears to protect against conditions like dementia and Alzheimer’s disease,” she says.


For delic io Mediterr us, aneaninspired recip turn to p es, 44

such as long-chain omega-3 fatty acids, carotenoids and flavonoids that are found in vegetables and fresh fruit, and polyphenols found in wine, legumes and nuts.” Before you reach for a big bowl of pasta, consider this: “When people think of the Mediterranean diet, they think of special-occasion meat dishes like lasagne or roasted lamb, but the traditional diet was in fact largely vegetarian,” says Itsiopoulos. “Each person ate half a kilo of vegetables per day, often in casseroles, where you would get many different types of vegetables, such as peas, carrots, artichokes and zucchini.” They also ate plenty of dark, leafy greens. “Endives, chicory, silverbeet, spinach and other wild greens were picked from the fields and regularly eaten,” Itsiopoulos explains. “They are high in healthy nutrients called lutein and beta-carotene.” All these healthy nutrients are the likely reason that the Mediterranean diet appears to offer some protection against degenerative brain diseases such as dementia. “A recent systematic review of 11 studies worldwide showed that when people closely follow a Mediterranean-style diet they have a 50 per cent reduced risk of developing Alzheimer’s,” says Itsiopoulos. “In another study of 7500 middle-aged people, those on Mediterranean diets had improved memory scores.” SEPTEMBER 2017 HEALTHY FOOD GUIDE

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2

ENJOY EATING HEALTHY CARBS

“The smooth running of the brain relies on a constant supply of glucose from the blood,” says Ngaire Hobbins, dietitian and author of the books Eat to Cheat Ageing and Eat to Cheat Dementia (both $29.99, self-published). Whole grains, brown rice, pasta, rye sourdough, starchy vegetables, bread and fruit provide the brain with a steady source of fuel. Low blood glucose, which can occur when you skip meals, challenges your ability to think because the fuel supply to the brain is severely reduced. High blood sugars lead to an excess of blood glucose circulating in the blood, which is also bad news for brain function. “High blood sugars can upset the fine balance of a number of important systems in the brain,” Hobbins explains. “The results have been linked to dementia.” Carbohydrates also support calmer brain chemistry, which boosts clearer thinking. “This is because they trigger the release of an amino called tryptophan. This enters your brain and helps you to produce serotonin, which is known as the ‘happiness hormone’.

vide Carbs pro brain, e fuel for th roves which imp on ti concentra & mood

9 The right foods can halve your chance of Alzheimer’s

8 What is the MIND diet? This brain-friendly style of eating is a hybrid of the Mediterranean diet mixed with the DASH (Dietary Approaches To Stop Hypertension) diet. “Research that involved 923 elderly people showed that 4.5 years later, those who followed a MIND diet had a 53 per cent lower risk of developing Alzheimer’s disease,” Professor Itsiopoulos says. The main principles of the MIND diet are —

ÂEAT MORE OF THE ‘BRAIN-HEALTHY’ FOOD GROUPS: Green leafy vegetables, other vegies, nuts, berries, beans, whole grains, fish, poultry, olive oil and wine.

ÂCUT BACK ON THE FIVE LESS HEALTHY FOOD GROUPS: Red/processed meats, butter and margarine, cheese, pastries and sweets, and fried or fast food.

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Eat more brain-boosting nutrients The right nutrients protect your grey matter from ageing. They also help your brain make neurotransmitters, which allow communication between brain cells, improving memory and thought processing. These nutrients include:

Ř OMEGA-3 FATS These fats

include fatty acids called DHA and EPA, which are found in high concentrations in the brain and have vital roles in cognitive functions. Good sources include oily fish, grass-fed meats and poultry, egg yolks, flax seeds, walnuts and leafy green vegies.

Ř B VITAMINS Vitamins such as

B1, B3, B6 and B12 are found in foods like fortified breakfast cereals, whole grains, nuts and meats — and they’re pivotal to brain function. They also help to reduce levels of a harmful chemical called homocysteine, which can compromise cognition.

Ř MINERALS Minerals that are

important for brain function include iodine (eg, from seaweed and seafood), iron (red meat), zinc (oysters and red meat), magnesium (soy beans, nuts and seeds) and also selenium (Brazil nuts and fish). These key minerals help in everything from the repair and maintenance of brain cells, to better oxygen uptake in the brain.

Ř ANTIOXIDANTS These nutrients protect cells and

promote efficient blood flow through the brain. People with low levels of antioxidants (such as vitamin A, C and E), may have poorer memory and lower cognitive abilities. Many intensely coloured foods are well known sources of antioxidants. Choose coloured fruit and vegetables like berries, red apples, dark leafy greens, egg yolks, green herbs, black olives, multicoloured lettuce, black and green tea, turmeric, dark chocolate and red wine.

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Aim for 6–8 glasses of water to help boost concentration

4

STAY HYDRATED

“Your brain cannot fire on all cylinders when you are even a little bit dehydrated,” says Hobbins. “Without adequate hydration, brain neurons just can’t communicate with each other, which after all is what cognition is all about. “Dehydration also affects blood flow through the brain, which results in a release of stress hormones that also affect production of neurotransmitters.” How much fluid do you need? Most people should aim for six to eight glasses or cups of liquid each day. But it doesn’t all have to come from water. “You get the fluid you need from many different sources,” says Hobbins. “That includes all sorts of drinks — including tea, coffee, juices and milk — and many different foods such as fruits, soups, desserts, jellies and casseroles. For most people, a drink with each meal as well as something in between should give you enough fluids.”

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10

brain-boosting commandments

Want to eat to improve your concentration, memory and thinking throughout your life? Follow these tips: Eat vegetables with every meal,

1

and include legumes in two meals a week. Eat oily fish twice a week. Good options

2

include Atlantic and Australian salmon, canned sardines and canned salmon. Canned tuna is not as high in omega-3, but is still a good choice to include in your fish serves. Choose wholegrain breads and cereals.

3

Low-GI carbs provide your brain with the fuel it needs for thinking. Enjoy fresh fruit every day. Have

4 f

d

k

Try to serve smaller portions of meat

5

(beef, lamb, pork and chicken) and less often — limit to two to three occasions per week. Enjoy dairy foods in moderation. Eating

6

200g of yoghurt every day helps provide good healthy gut bacteria. Keep your servings of cheese small (about 30–40g per day). Drink plenty of water. Dehydration

7

affects your thinking and concentration.

Eat until you’re about 80 per cent full. Listen to your

8

body’s hunger cues to stop yourself from eating too much.

9

Add extra-virgin olive oil to meals.

Aim for 60ml every day.

10

Snack on nuts.

Walnuts are especially rich in brainhealthy omega-3 fats.

Think like the Japanese People from the island of Okinawa off Japan remain lean all their lives. They also experience low rates of heart disease, dementia and cancers of the colon, breast, ovaries and prostate. Their food mantra? ‘Hara Hachi Bu’, which roughly translated means, “Eat until you are only 80 per cent full”. “The Okinawa diet reminds us that it is eating patterns, not individual foods, which create a healthy diet,” says Alan Barclay, Science and Regulatory Affairs Consultant at the Glycemic Index Foundation. “Their low-fat diet contains plenty of plant foods and healthy sources of protein, such as fish, as well as carbohydrates, including rice and sweet potato [which has a low glycaemic index].” To benefit from the Okinawan approach, use a smaller plate to serve smaller portions. When you feel pleasantly full, stop eating, regardless of what’s left on your plate. Your waistline will benefit too. This is a win-win for your grey matter as well as your figure — because a healthier weight has been linked with lower incidence of conditions such as dementia. THY FOOD GUIDE

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What to know about

weight-loss surgery Bariatric surgery is a drastic weight-loss move. Specialist bariatric dietitian Zoe Wilson weighs options and outcomes.

When is surgery appropriate? Being obese doesn’t in itself automatically qualify you for surgery. However, you may be a suitable candidate if: You have a Body Mass Index (BMI) of 40 or more (this can typically translate to being overweight by 45kg or more). You have a BMI of over 35 and are suffering from other health issues that may improve with weight loss (eg, diabetes or heart disease). You’ve tried all appropriate non-surgical measures, but still have not achieved or maintained adequate weight loss. You are generally fit for anaesthesia and surgery. You’re committed to the need for long-term follow-up.

Ř Ř

Ř Ř Ř

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What are the benefits? You can expect to lose between 60 to 70 per cent of your excess body weight (the weight you carry above your ideal BMI). The amount that you lose depends on a number of factors, such as your age, prior health conditions, the type of surgery being performed, your diet following surgery, your level of motivation, and social support provided afterwards. After surgery you may also reduce the amounts of medication you take for type 2 diabetes, high cholesterol, high blood pressure or reflux, or even come off meds altogether. Often people feel more confident, have more energy, enjoy moving again and improve their relationship with food.

Any side effects? It’s common to experience reactions like nausea, vomiting, stomach cramps and dizziness if you overeat, particularly sweet foods. Retaining large amounts of excess skin is a common complaint.

How does it change your eating habits? After a liquids phase, most people can slowly begin eating normal, healthy foods 8–12 weeks following surgery, but in much smaller quantities. You’ll need to spend 20–30 minutes eating a meal — taking small bites to avoid discomfort or reflux. And you’ll need daily vitamin and mineral supplements.

Tape measure photo: iStock.

F

or those who have tried almost everything and still struggle to lose weight and keep it off, bariatric surgery can seem the solution. Is it really?


CASE STUDY ‘I feel 10 years younger with the energy to match!’

When I finished school, my weight began to increase, due to changes in lifestyle, emotional eating and depression. This began a long 10–year cycle of losing and gaining weight. Each time I’d find myself gaining back more weight than I’d lost.

AFTER Weight: 62kg Height: 169cm Dress size: 8–10 BMI: 21.7

Sky, 35ey

from Sydn

LOST 42kg

I don’t weigh myself all that often, but tend to go by my clothes and how tightly they fit.

We took the kids on a holiday to Hong Kong in June, 2014. It was hot, humid

I have so much more energy now to keep up with the family! I have a family history of diabetes, and had high blood pressure before the surgery, which is now back within a normal range. I was always fairly active (I believed I was fat-fit), but now I feel 10 years younger — with the energy to match! I go to the gym, do yoga and have no problem keeping up with the kids at the park.

and I spent the entire trip sweaty and uncomfortable. What should have been an enjoyable vacation just made me realise how much my weight had affected my life.

I still enjoy eating out with friends and family. I generally order an entrée-sized meal. I’m

I had gastric sleeve surgery in September 2014.

a bit of a ‘cheap date’ now — because my stomach is a lot smaller, I’m quickly affected by alcohol, so after two glasses of wine I’m ready to go home!

I wasn’t at my biggest then (120-plus kg), but on the day of the surgery I was 104kg. I lost over 40kg due to the surgery, the majority within the first nine months. Now I try to keep my weight between 62–65kg.

Bariatric surgery is not the easy option. I had tried so many diets, exercise programs and weight-loss shakes to get to that point. Part of my success in losing weight and keeping it off is because I always considered the surgery to be a tool, not a complete solution to weight loss. I still need to eat nutritious food, exercise and continue a healthy lifestyle to prevent future weight gain.

I would recommend the surgery to others, but it isn’t a ‘quick fix’ for weight loss. The BEFORE Weight: 104kg Height: 169cm Dress size: 20 BMI: 36

only thing that’s different after you wake up from surgery is that you have a smaller stomach. You still have to commit to lifestyle changes and carefully select the sorts of foods that your body needs, as your stomach can’t fit very much! The benefits to my health, self-esteem and happiness have made this journey well worth it — and I would do the surgery again in a heartbeat. SEPTEMBER 2017 HEALTHY FOOD GUIDE

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What’s the co Each surgeon will have different cost. You’ll ge need to either use you health insurance or pay but in some cases you access your super.

Is it for you? Only if you’re prepared change your lifestyle a eating habits dramatic and commit to long-te follow-up with your sur team. Bariatric surgery involves huge physical and psychological changes, and it can be a shock to realise you’l never eat the same wa again. If you’re conside it, discuss it with your G

TYPES OF SUR

ÂLap band A soft band is place top of your stomach stomach in two. Sin portion of the stom quickly, you’ll feel f less food. This proc but often has the m

ÂGastric bypa

ÂSleeve gastr This operation per storage capacity of results in early sati less long-term risks 34

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Balloon photo: iStock.

This surgery divides The small upper sto lemon, and because you can’t eat much procedure is technic


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MEN’S HEALTH SPECIAL

Help HIM stay

HEALTHY

Photos: iStock.

Behind every healthy man there’s a … woman with a health plan. Dietitian Karissa Woolfe has hot health tips for men in their 20s through to their 60s.

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M

en are notorious for burying their heads in the sand about health, and the latest stats confirm men are less likely to see a doctor than women. But, you can remind him that it’s just as important to be in tune with his body as it is with his car. Helping your husband, sons and grandsons form healthy habits can help them prevent serious health problems now, or later in life. Evidence also suggests that men who eat with their families enjoy better overall health and well-being than single men. Here are some key steps you can take to help your loved ones eat better, live longer and be happier.

IN HIS…

20s

Young men’s 20s are all about ‘life in the fast lane’, and their approach to health can often go one of two ways — ‘all in’ or ‘opt out’. Neither extreme is healthy in the long term. If they’re going ‘all in’ with nutrition and fitness, you might observe them focusing on gym training and muscle gain. While it’s healthy for young men to be active, striving to attain an idealised physique can create body image issues and lead them to take unnecessary, or even harmful, supplements. Conversely, ‘opting out’ of a healthy lifestyle could involve hours spent playing video games, smoking or binge drinking with mates, which can develop into risk-taking behaviour and even violence. Young men’s large appetite is partly driven by their higher ratio of lean muscle mass to body fat, so they can appear to eat what they want and get away with it — but the evidence is clear that this isn’t the case in the long run. One of the most recent health surveys has found young men eat more burgers, fries and soft drinks than other demographics. It also doesn’t help that some fast food, energy drinks or sports drinks brands often market poor nutrition choices as ‘macho’ or ‘manly’ options for young males.

Half of young men binge drink on a monthly basis

The problem is that takeaways and processed fast foods are high in kilojoules and saturated fat, salt and sugar — a recipe for type 2 diabetes and heart disease in the long run. The good news is there’s something the young men in your life can do about it.

Young champ checklist † 9Cut back on fast food

When ordering, request simple tweaks like extra salad, veg and thin crust, and avoid processed meats like bacon and salami.

† 9Get a skin cancer check Melanoma kills more young Aussies than any other cancer. Get a check, and be sun wise.

† 9Be protein savvy

Many protein supplements are loaded with sugar. Opt for unprocessed protein like milk, eggs, chicken and lean meat.

† 9Avoid binge drinking

Set a limit before going out on Friday or Saturday nights, and make sure you stick you it. SEPTEMBER 2017 HEALTHY FOOD GUIDE

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hfg FEATURES

IN HIS…

30s

The 30s often marks a man’s entry into partnering and parenting, and with it can come major changes in socialising, meals, fitness and sleep routines. Couples often give up their unhealthy habits, such as smoking and breakfast-skipping, as they prepare for or experience pregnancy, aiming to create a more healthy environment for their family. What your man eat matters for your family — and not just for their own health. Research shows that if he doesn’t like vegies, you’re less likely to buy them. The health risks linked to low vegie intake, such as an increased risk of cancer, can then ultimately filter down and affect the rest of the family. Nutrition is also really important for dads-to-be. A diet rich in antioxidants helps protect the DNA carried in his sperm. So help your man get his fix of selenium from nuts and eggs, lycopene from tomatoes, beta-carotene from orange vegetables, along with vitamin C from fresh fruit. A small US study found the amount and type of fat in men’s diets also affects the quality and concentration of sperm. Men who ate two handfuls

A diet rich in antioxidants protects the sperm of dads-to-be

FERTILITY BOOSTERS Trying for a baby? Add these foods to his diet.

of omega-3-rich walnuts a day had better-formed sperm — so encourage him to go nuts! Quitting smoking and cutting down on alcohol can likewise create fighting-fit sperm, while losing weight helps improve sexual performance.

Daddy-to-be checklist † Get out there, get active 9 Become gym buddies or take a brisk 45–minute walk together.

† 9Quit smoking together

Phone the Quitline (13 78 48) to boost your chances of success.

† 9Really go nuts!

walnuts

salmon

broccoli

sweet potato

Pack a small container (30g) of walnuts to snack on every day.

† If you’re overweight, 9

aim to drop a trouser size Seeing an Accredited Practising Dietitian (APD) can help.

† 9Cut the booze carrots

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almonds

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tomatoes

eggs

Aim for more alcohol-free nights, or switch to low-alcohol beer.


Fit & forty checklist † 9See your GP

Book in to take Medicare’s 45–49 year-olds’ health check. Your GP can help you do it.

† 9Find balance

Take time out to meditate, or go for a mind-clearing nature walk and think about things you enjoy.

† 9Measure your waist

IN HIS…

For men, a 94cm-plus waist increases risk of chronic disease; 102cm greatly increases risk.

40s

The 40s ushers in mid-life, when a man’s body can start to show the signs of wear and tear from bad health choices and the stress of juggling work and family. His metabolism starts to slow down, which means he can lose lean muscle and develop a ‘middle-aged spread’ of belly fat. Fatty liver, high cholesterol, high blood pressure and insulin resistance can all potentially pose problems. Keep an eye out for signs of a mid-life crisis. The stress and responsibilities of modern life can take their toll, and men are more likely to internalise their emotions than women. The ‘man cave’ may offer a place for him to relax, but if you notice his retreat is regularly turning into a place where he binges on alcohol and high-fat foods, it could signal the blues. Nearly one in two Aussie men will experience a mental health problem during their lives, so don’t be afraid to ask him from time to time how he’s coping. Visit ruok.org.au to learn more ways to help.

† 9Bump up the fibre

Eat more whole grains, fruit and vegetables.

† 9Don’t ‘self-medicate’

Alcohol and prolonged sleep make depression worse.

Nearly 1 in 2 Aussie men will experience a mental health problem

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hfg FEATURES

50s

IN HIS…

vital in this decade to get into a pattern of regular check-ups and screening tests, so the next time he books his car in for a service, encourage him to visit his GP too. The big ‘Cs’ and big ‘D’ — cardiovascular disease, cancer, and diabetes — are health issues to watch out for when he hits his 50s. More generally, don’t overlook problem snoring, day-time sleepiness and complaints about changes to his bowel movements. New research from the UK has shown that for each centimetre a man’s waistline expands, so does his risk of bowel cancer. You can help him by plating up fibre-rich foods at each meal. Filling up on vegies, lean meat, fish, legumes and whole grains makes less room for kilojoule-heavy extras like takeaways, pastries, hot chips, cakes, biscuits, lollies and soft drinks.

Heart hero’s checklist † 9Eat a Mediterranean-style diet

Base meals around vegies and heart-friendly fats, such as olive oil, nuts and oily fish.

† 9Lower cholesterol naturally

The fibre in baked beans and oats naturally lowers cholesterol and protects against bowel cancer. Try our brekkie boosters on p86.

† 9Choose oily fish twice a week

It helps promote healthy circulation in blood vessels. See our canned fish ideas on p88.

† 9Cut back on the salt

Look for reduced-salt foods, and swap the salt shaker for the pepper grinder.

† 9Screen the likely suspects

Test your blood pressure, cholesterol and blood sugar. Complete and return the bowel cancer screening kit the government sends.

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Golden health checklist † 9Spot the signs

Early detection is vital. Speak to your GP if you begin to notice any changes to your usual urination or bowel habits.

† 9Eat more beans

A recent study found men who ate more legumes halved their prostate cancer risk compared with men who ate the least. Exercise helps make 60s sexual health a walk in the park

Soup photo: Mark O’Meara.

IN HIS…

60s

† 9Load up on tomatoes

Men who ate two to four serves of lycopene-rich tomatoes every week reduced their incidence of prostate cancer by a quarter, according to one large study.

† 9Keep on moving

Turning 60 puts sexual health firmly in the spotlight. The main health issues for men are erectile dysfunction (failure to maintain Brightly an erection) and prostate health. coloured veg Erectile dysfunction affects up to half of all middle-aged and older men, and is a like tomato help warning sign his heart and blood vessels protect against aren’t functioning well. So what do you say cancer to him, or what strategies can you suggest? It’s already known that regular physical activity like walking up to five hours a week can help improve blood flow to the penis. Eating a diet rich in flavonoids (often vividly coloured fruit and veg) can also reduce the risk of erectile dysfunction by 21 per cent, according to new research. Prostate cancer is the most prevalent type of cancer in men, but survival rates are high. It affects one in 11 Aussie men and is most common among over-65s. Symptoms can include more frequent urination (especially at night), a painful or burning sensation when passing urine, and the feeling that your bladder can’t fully be emptied.

Inactivity is possibly a risk factor for prostate cancer, and exercise can improve erectile dysfunction. So hit the road, Jack!

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Fuel Fabulous With tailored nutrition advice from an Accredited Practising Dietitian


Med-inspired meals

vegie main events

easy savoury muffins

SPRING TO LIFE! As the spring vegies bloom, we‘ve transformed them into delicious main dishes, along with Mediterranean marvels. Adventures await your mince, too, and you’ll love our light and zesty orange tea cake.

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

Mexican nachos capsicums, p68

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

HIGH

PROTEIN

9gluten free 9dairy free 9diabetes friendly 9vegetarian

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hfg RECIPES

Broccolini, lentil, roasted vegetable & ricotta tart 44

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Dip into the MED

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

The delicious Mediterranean diet is one of the world’s healthiest. Test the water with these sun-kissed surprises from land and sea.

Broccolini, lentil, roasted vegetable & ricotta tart Serves 4 Cost per serve $4.25 Time to make 55 min

9vegetarian 9diabetes friendly 1 large red onion, cut into thin wedges 1 yellow capsicum, cut into 2cm pieces 1 small eggplant, cut into 2cm pieces 1 bunch broccolini, cut into long florets 1 cup reduced-fat smooth ricotta 2 tablespoons chopped basil leaves, plus extra leaves, to serve 2 teaspoons lemon zest 6 sheets filo pastry 1 cup canned lentils, rinsed, drained 125g mixed cherry tomatoes, halved

1 tablespoon flaked almonds, lightly toasted

another sheet. Repeat the layering, spraying lightly with oil between each one. 1 Preheat oven to 180°C. Place pastry on second tray Line 2 baking trays and spread with ricotta with baking paper. mixture, leaving a Place the onion, 3cm border. Sprinkle Filo pastry is lower in kJs capsicum and lentils over ricotta, than shortcrust eggplant on then spoon over or puff & delivers one of the baked vegetables. a flaky tart prepared trays; Top with broccolini base lightly spray with and tomatoes. Roll oil. Bake for about the edges of the pastry 20 minutes, or until inwards to make a border. golden and tender. 4 Lightly spray tart with oil 2 Meanwhile, place the and bake for 20 minutes, broccolini in a steamer over or until pastry is crisp and a saucepan of simmering golden. Serve scattered water. Cover and steam with toasted almonds and for 1–2 minutes, or until extra basil leaves. just tender. Refresh the broccolini under cold running water, then drain. Combine ricotta, basil and PER SERVE 964kJ/231cal Sugars 9.8g lemon zest in small bowl. Protein 14.8g Fibre 7.9g 3 Lay 1 sheet of filo on Total Fat 4.5g Sodium 269mg Sat Fat 1.4g Calcium 190mg a flat surface and lightly Carbs 28.1g Iron 2.4mg spray with oil. Top with SEPTEMBER 2017 HEALTHY FOOD GUIDE

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hfg RECIPES

CLUB MED Enjoy fresh, healthful meals that reflect the Med lifestyle.

ĕ ĕ ĕ ĕ

Extra-virgin olive oil Use it for cooking, dressing and drizzling over vegetables. Fresh herbs Keep a small herb garden so you can snip them when you need them.

Less meat Eat more fish and vegetarian meals, and have meat 1–2 times a week.

Nuts, beans & chickpeas Add to your meals to boost satisfying protein and fibre.

Soft polenta with braised peppers & borlotti beans (See recipe overleaf)

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Almond-crusted salmon with salsa & bean salad (See recipe on p50)

Can’t find butter beans? You can use fresh baby asparagus

instead

HIGH

PROTEIN

PER SERVE 1990kJ/476cal Protein 37.9g Total Fat 24.8g Sat Fat 4.2g Carbs 18.7g

Sugars 6.7g Fibre 10.6g Sodium 381mg Calcium 133mg Iron 5.0mg

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hfg RECIPES

Lamb souvlaki with burghul, tomato & feta salad

PER SERVE 1268kJ/303cal Protein 21.5g Total Fat 6.9g Sat Fat 1.1g Carbs 31.2g

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Sugars 7.0g Fibre 16.6g Sodium 271mg Calcium 154mg Iron 8.2mg


Lamb souvlaki with burghul, tomato & feta salad

with the back of a spoon to 2 tablespoons chopped remove any excess water. flat-leaf parsley leaves, 4 Combine shallots, plus extra, to serve Serves 4 Cost per serve $6.60 tomato, cucumber, 2 cups reduced-fat Time to make 30 min parsley, feta, lemon milk Once an Italian peasant porridge, juice, remaining olive 1 cup instant 9diabetes friendly creamy polenta oil and burghul in a polenta is a gluten-free 8 wooden skewers large bowl. Season hero 500g lean lamb leg steak, with black pepper. 1 Heat the oil in a fat trimmed, cut into 5 Heat a chargrill pan or large heavy-based 2cm pieces barbecue hotplate over saucepan over medium 1 teaspoon dried oregano medium-high heat. Cook heat. Cook the onion, celery 1 tablespoon olive oil skewers, turning, for 5–6 minutes, and garlic, stirring, for about 2 small zucchini, cut into or until cooked to your liking. 5 minutes, or until softened. 1cm-thick rounds Transfer the skewers to a plate, Add the red capsicum and the ¾ cup burghul cover with foil and set aside zucchini; cook, stirring mixture 4 long green shallots, to rest for 3 minutes. occasionally, for 5 minutes, or thinly sliced 6 Serve the skewers with salad until it is almost tender. 3 large vine-ripened tomatoes, and a dollop of yoghurt. 2 Add the borlotti beans and deseeded, diced cherry tomatoes. Simmer for 1 continental cucumber, diced 10 minutes, or until thick. Season ½ cup flat-leaf parsley leaves, with cracked black pepper and chopped stir through the parsley. 50g reduced-fat feta, crumbled 3 Meanwhile, place milk and 1 tablespoon lemon juice 3 cups of cold water in a large ¹⁄³ cup reduced-fat Greek-style saucepan over medium-high (p46) yoghurt, to serve heat and bring to the boil. Serves 4 Cost per serve $3.10 Reduce the heat to low and Time to make 30 min 1 Soak the skewers in water for gradually stir in polenta. Cook, 10 minutes, to prevent burning. stirring, for 6–8 minutes, or until 9gluten free 9vegetarian 2 Combine in a medium the polenta is creamy. Season 1 tablespoon olive oil bowl the lamb pieces, with cracked black pepper. 1 large red onion, diced dried oregano and 4 Serve the polenta topped with rition NutTIP 2 celery stalks, diced 2 teaspoons of olive braised vegetables and scatter 3 garlic cloves, oil. Thread the with extra parsley leaves. Get half your thinly sliced lamb and zucchini daily fibre needs in this souvlaki 2 large red capsicums, rounds onto the & salad cut into 1.5cm pieces wooden skewers. PER SERVE 2 zucchini, cut into 3 Place burghul in 1877kJ/449cal Sugars 20.2g 1.5cm pieces a large heatproof bowl. Protein 19.7g Fibre 14.2g 1 x 400g can borlotti beans, Cover with boiling water; set Total Fat 8.4g Sodium 378mg Sat Fat 2.0g Calcium 248mg rinsed, drained aside to soak for 4 minutes. Carbs 64.5g Iron 4.2mg 1 x 400g can cherry tomatoes Drain, pressing the burghul

Soft polenta with braised peppers & borlotti beans

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hfg RECIPES

Almondcrusted salmon with salsa & bean

salad (p47)

Serves 4 Cost per serve $5.80 Time to make 25 min

9gluten free 9dairy free ¹⁄³ cup natural almonds 1 cup flat-leaf parsley leaves 1 tablespoon lemon juice 4 x 125g skinless salmon fillets 2 vine-ripened tomatoes, diced 2 teaspoons white balsamic 1 tablespoon chopped chives 2 teaspoons olive oil 150g green beans, trimmed, halved 150g fresh butter beans, trimmed, halved 1 x 400g can no-added-salt 4-bean mix, rinsed, drained 1 Preheat the oven to 200°C. Line a large baking tray with baking paper.

½ cup pitted Sicilian 2 Place almonds and ½ cup green olives, sliced of parsley leaves in a food 1 tablespoon lemon juice processor and blitz ¼ cup chopped flat-leaf until finely chopped. parsley leaves Add 2 teaspoons of Take a trip 1 tablespoon olive lemon juice until to the Med with oil, plus extra well combined. every bite of this 2 teaspoons Place salmon on zesty grilled 1 tablespoon plain prepared tray; top prawn salad flour each with one-quarter ½ teaspoon chilli flakes of the almond mixture. 2 teaspoons lemon zest Bake for 10 minutes, or 500g peeled green prawns, until topping is golden. tails intact 3 Meanwhile, combine the 100g watercress (leaves tomato, remaining lemon picked), or baby rocket juice, white balsamic, chives 2 tablespoons pine nuts, and olive oil in a small bowl. toasted Season with black pepper. 4 Place the green and butter 1 Place potatoes in a steamer beans in a steamer above a over a saucepan of simmering saucepan of simmering water. water. Cover them and steam Cover and steam for 3 minutes, for 12 minutes, or until tender, or until just tender. Refresh them adding green beans for last under cold running water. Drain. 2–3 minutes of cooking time. Combine beans, 4-bean mix and Drain. Set aside to cool slightly. the remaining parsley. 2 Meanwhile, combine olives, 5 Divide bean mixture between lemon juice, parsley and olive plates. Top with a piece of salmon oil in a bowl. Set mixture aside. and spoon over the tomato salsa. 3 Combine flour, chilli flakes Tip Butter beans look like green and zest in a large zip-lock bag. beans — but are yellow. You can Add prawns, seal bag and toss use asparagus if you prefer. to coat in flour mixture. 4 Heat remaining oil in a large non-stick frying pan over high heat. Cook prawns, stirring, for 2–3 minutes, or until golden Serves 4 Cost per serve $6.80 and cooked through. Time to make 30 min 5 Combine watercress, potatoes, beans and half the olive mixture. 9dairy free Toss to combine. Divide salad 500g kipfler potatoes, peeled, between serving plates. Top with cut into 2cm-thick rounds green prawns and drizzle with 250g green beans, trimmed, remaining olive mixture, and cut into 5cm lengths sprinkle with pine nuts.

Prawns with green olives, lemon, pine nuts & watercress

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Prawns with green olives, lemon, pine nuts & watercress

HIGH

PROTEIN

PER SERVE 1383kJ/331cal Protein 31.6g Total Fat 12.0g Sat Fat 1.7g Carbs 20.3g

Sugars 1.9g Fibre 6.1g Sodium 728mg Calcium 230mg Iron 3.7mg

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hfg RECIPES

HIGH

PROTEIN

PER SERVE 2282kJ/546cal Protein 29.0g Total Fat 14.7g Sat Fat 4.8g Carbs 64.8g

52

Sugars 15.2g Fibre 16.0g Sodium 560mg Calcium 299mg Iron 6.3mg

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Vegie-licious pizza


Plant

Spinach base

POWER! Tasty, filling and glowing with good health, these vegie-packed meals will make your table bloom.

Vegie-licious pizza Serves 4 (makes 2 pizzas) Cost per serve $4.85 Time to make 40 min, plus proving time

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

9vegetarian 250g fresh beetroot, finely grated (or see Note) 2½ cups spelt flour, plus extra for rolling Pinch of salt 1 x 7g sachet dried yeast ½ teaspoon sugar 1 cup warm water 1 tablespoon olive oil ½ cup tomato pizza sauce 200g button mushrooms, sliced 200g cherry tomatoes, halved 2 small Lebanese eggplants, thinly sliced ¹⁄³ cup pitted Kalamata olives, drained ¾ cup grated reduced-fat mozzarella 60g baby rocket, to serve 1 Squeeze almost all the excess moisture from selected vegetable with paper towel. Combine the flour and salt in a medium mixing bowl. Make a well in the centre. Add yeast and sugar. Pour in warm water and the olive oil.

Mix gently with a flat-bladed knife. Beetroot base Add your selected vegetable, and continue to mix until dough sticks together. Turn onto a lightly floured surface; knead the dough for 3–4 minutes, or until smooth. 2 Lightly spray a clean bowl with oil. Place dough in the bowl and cover with plastic wrap and a clean tea towel. Set aside in a warm place for 30–40 minutes, or until dough has doubled in size. 3 Preheat oven to 210°C. Lightly grease two large pizza trays. Punch dough with your fist. Knead lightly on a floured surface until just smooth. Divide dough in two. Carrot Roll each piece of dough out until base almost large enough to cover the pizza tray. Lift dough onto pizza tray, and press to the edges. 4 Spread the pizza sauce over both pizzas, in equal portions. Top with mushrooms, tomatoes (cut side up), eggplant slices and olives. Scatter over cheese; bake for 20–25 minutes, or until golden. Cut pizza into wedges, and top with baby rocket to serve. Note In place of beetroot, you can use either 1 medium carrot (finely grated) or substitute 250g frozen spinach (thawed). SEPTEMBER 2017 HEALTHY FOOD GUIDE

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hfg RECIPES

Sweet potato stack

HIGH

PROTEIN

PER SERVE 1647kJ/394cal Protein 21.0g Total Fat 14.2g Sat Fat 3.6g Carbs 38.9g

Sweet potato stack 9gluten free 9diabetes friendly

4 slices lean leg ham 1 small avocado, sliced 2 Lebanese cucumbers, peeled into thin ribbons

1 tablespoon pepitas 1 tablespoon sesame seeds 2 large sweet potatoes, each cut lengthways into four 3–4mm slices 1¼ cups frozen peas ½ cup peeled frozen edamame beans 120g reduced-fat ricotta 2 tablespoons chopped mint leaves, plus extra leaves, to serve 4 eggs 60g baby spinach

1 Heat a small non-stick frying pan over medium heat. Lightly toast the pepitas and sesame seeds for 1–2 minutes. Remove from heat and set aside. 2 Preheat grill or sandwich press. Spray sweet potato with oil and season with pepper. Grill slices for 4–5 minutes on each side, or until golden and cooked through. Or cook in a sandwich press for 4–5 minutes until golden. 3 Meanwhile, place peas and beans in a heatproof bowl and

Serves 4 Cost per serve $4.60 Time to make 35 min

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Sugars 16.1g Fibre 12.9g Sodium 444mg Calcium 239mg Iron 4.2mg

cover with boiling water. Leave for 2 minutes. Drain; return to the bowl. Mash with a potato masher or stick mixer. Cool, mix through ricotta and mint, and season. 4 Break eggs into small pan of water with a rolling boil. Poach eggs for 1–2 minutes (for runny yolks), or until cooked to your liking. Remove eggs from pan with a slotted spoon. 5 Place two slices of the sweet potato toast onto each serving plate. Top each of the plates with spinach, ricotta and pea mash, avocado, ham, cucumber ribbons and a poached egg. Scatter with toasted seeds and season with cracked black pepper.


Roasted broccoli gnocchi (See recipe overleaf)

★

COVEpR e

reci

PER SERVE 1452kJ/363cal Protein 19.6g Total Fat 14.9g Sat Fat 4.7g Carbs 27.5g

Sugars 8.6g Fibre 8.8g Sodium 284mg Calcium 329mg Iron 2.4mg

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hfg RECIPES

rition NutTIP Mushrooms are a low-carb alternative to stuffed spuds

HIGH

PROTEIN

PER SERVE 1505kJ/360cal Protein 31.2g Total Fat 17.0g Sat Fat 4.9g Carbs 14.0g

56

Sugars 4.5g Fibre 8.1g Sodium 595mg Calcium 195mg Iron 4.2mg

healthyfoodguide.com.au

Hasselback mushrooms


Hasselback mushrooms Serves 4 Cost per serve $4.75 Time to make 25 min

9gluten free 8 large portobello mushrooms 1 x 400g can no-added-salt lentils, rinsed, drained 150g shredded cooked chicken breast 40g thinly sliced prosciutto 7 oil-free, store-bought sun-dried tomatoes, sliced 80g bocconcini, drained, sliced 30g walnuts, crumbled 3 tablespoons gluten-free basil pesto, to serve 60g baby rocket, to serve 1 Preheat oven to 180°C. Line a large baking tray with baking paper. Place the mushrooms, dome-side-up, onto tray. 2 Make about 6 or 7 deep cuts over the top of the mushrooms, not all the way through. Cover the tray securely with foil. Bake mushrooms for 10–15 minutes until softened. Carefully remove mushrooms and set aside. 3 Discard baking paper. Lightly spray tray with oil. Scatter lentils on tray. Arrange mushrooms on top. Roughly stuff the mushroom slits with the chicken, prosciutto, tomato and bocconcini. Scatter walnuts over mushrooms. Spray lightly with oil and season. Bake for 20–25 minutes until golden and cheese has melted. 4 Top mushrooms with pesto and serve with baby rocket.

Roasted broccoli gnocchi (p55)

Clever ways to use up vegies!

ĕ ĕ ĕ ĕ

Turn sad, wilted veg into a hearty vegetable soup.

Serves 4 Cost per serve $3.65 Time to make 50 min

Whip up fried rice – just add a dash of garlic, chilli and soy sauce.

9vegetarian 350g broccoli, cut into small florets 1 tablespoon olive oil 1 onion, finely chopped 800g ripe tomatoes, chopped 2 garlic cloves, crushed 180g oil-free store-bought roasted capsicum, finely chopped 250g fresh ricotta 45g grated parmesan, plus shaved, to serve 1 egg ¾ cup plain flour 1 tablespoon chopped basil leaves, plus extra, to serve

Bulk up store-bought pasta sauce with grated carrot and zucchini. Throw together a tasty, vegie frittata or omelette.

add 2–3 tablespoons of water to thin sauce. Keep warm. 3 Process roasted broccoli in a food processor until fine. Place in a large bowl with the ricotta, parmesan and egg. Season with pepper and stir until just combined. Gradually mix in flour; stir to form a soft dough which is firm enough to roll. 4 Divide dough into four pieces. 1 Preheat oven 180°C. Line a Roll one piece out on a lightly large baking tray with baking floured surface into a 2cm-thick paper. Lay broccoli on tray in a log. Cut into 2–3cm pieces. single layer. Lightly spray with Leave gnocchi plain, or roll oil. Roast for 15–20 minutes, on the back of a fork to leave or until it is just tender. Cool. indentations. Set aside on 2 Meanwhile heat oil in a a tray and repeat with non-stick frying pan over remaining dough. medium heat. Sauté 5 Drop gnocchi into Don’t toss onion for 3–4 minutes, a large pan of boiling broccoli stems! or until lightly golden Slice them & add water for 2–3 minutes, and softened. Add or until they float to to stir-fries or tomatoes, garlic and the surface. Remove curries! capsicum. Cook for with a slotted spoon and 4–5 minutes, or until transfer to serving plates. tomatoes have softened. Top gnocchi with fresh tomato Simmer sauce for 25–30 minutes, sauce, and serve extra shaved or until thick and rich. If needed, parmesan and basil leaves. SEPTEMBER 2017 HEALTHY FOOD GUIDE

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hfg RECIPES

5pm

NIC

Take a shortcut to healthy eating and serve up these satisfying, flavour-filled meals in less than 30 minutes!

MONDAY Chicken cacciatore with creamy polenta Serves 4 Cost per serve $5.05 Time to make 25 min

¾ cup instant polenta 2 tablespoons grated parmesan 2 bunches steamed broccolini Herbs, to garnish (optional)

4 x 125g skinless chicken thigh fillets, fat trimmed 1 medium red capsicum, thinly sliced 8 pitted Kalamata olives, halved 1 x 400g jar tomato pasta sauce ¼ cup white wine 1 teaspoon dried oregano 2 cups reduced-salt chicken stock

1 Spray a large non-stick frying pan with olive oil and set over medium-high heat. Cook chicken thighs for 1 minute each side, or until fillets are golden. 2 Add the capsicum to the pan and sauté for 2 minutes, or until just softened. Add olives, pasta sauce, wine, oregano and ¼ cup of water. Bring to the boil, then

reduce heat to low and simmer for 10 minutes, or until chicken is cooked right through. 3 Meanwhile, place stock and ¾ cup of water in a medium saucepan; set over high heat. Bring to the boil, then reduce heat to low and pour in polenta in a steady stream, stirring it constantly. Simmer, stirring occasionally, for 10 minutes, or until soft. Stir in parmesan. 4 Serve cacciatore with creamy polenta and steamed broccolini. Garnish with herbs, if using.

you’ll need …

lus

+ ch

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+ pasta sauce

Kalamata olives

polenta

capsicum wine & oregano chicken stock parmesan + broccolini


rition NutTIP Pick a pasta sauce with less than 250mg of sodium per 100g

HIGH

PROTEIN

PER SERVE 1871kJ/448cal Protein 36.1g Total Fat 13.5g Sat Fat 4.3g Carbs 42.3g

Sugars 11.5g Fibre 6.3g Sodium 895mg Calcium 157mg Iron 2.6mg

Chicken cacciatore with creamy polenta

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hfg RECIPES

Beef skewers with Greek salad & pita

HIGH

PROTEIN

PER SERVE 1893kJ/453cal Protein 45.6g Total Fat 12.0g Sat Fat 3.6g Carbs 35.5g

Sugars 5.9g Fibre 7.6g Sodium 520mg Calcium 140mg Iron 5.2mg

TUESDAY

9diabetes friendly

2 medium tomatoes, cut into wedges 50g reduced-fat feta, crumbled 4 wholemeal pita breads, toasted, to serve

8 wooden skewers 2 teaspoons crushed garlic 2 tablespoons lemon juice 1 teaspoon dried oregano 500g diced lean beef 4 cups chopped cos lettuce 1 medium cucumber, halved lengthways, sliced

1 Soak the skewers in water for 10 minutes, to prevent burning. 2 Meanwhile, mix garlic, lemon juice and oregano in a small bowl. Place the beef cubes in a medium non-metallic bowl with three quarters of the lemon marinade. Set aside to marinate.

Beef skewers with Greek salad & pita Serves 4 Cost per serve $5.20 Time to make 20 min

3 Combine remaining lemon marinade with 1 tablespoon of olive oil to make a dressing for the salad. Toss the lettuce with the cucumber, tomato, feta and dressing; set aside. 4 Spray a large non-stick frying pan or barbecue hotplate with olive oil; set over medium-high heat. Thread beef onto skewers and cook, turning, for 5 minutes, for medium, or until the meat is done to your liking. 5 Serve beef souvlaki with Greek salad and pita breads.

you’ll need ‌

plus

+ lean beef

60

healthyfoodguide.com.au

+ oregano

cos lettuce

tomatoes

+ garlic + lemon juice + cucumber + reduced-fat feta + pita bread


WEDNESDAY Warm Moroccan chicken, chickpea & roasted carrot salad Serves 4 Cost per serve $4.70 Time to make 20 min

9gluten free 9diabetes friendly 2 large carrots, chopped into 2cm pieces 1 x 400g can noadded-salt chickpeas, rinsed, drained 2 teaspoons gluten-free Moroccan seasoning 2 cups shredded cooked chicken breast 6 cups baby spinach 50g reduced-fat feta, crumbled ¼ cup slivered almonds, toasted 1 Preheat oven to 220°C and line a large baking tray with baking paper. 2 Spread carrots and chickpeas onto baking tray. Drizzle with 1 tablespoon of olive oil, plus the Moroccan seasoning, and toss gently to coat. Bake for 15–20 minutes, or until carrot is tender and the chickpeas are slightly crisp. 3 Toss carrot and chickpeas with chicken and baby spinach. Divide among 4 serving plates, and top with crumbled feta and slivered almonds to serve.

HIGH

PROTEIN

PER SERVE 1499kJ/359cal Protein 33.6g Total Fat 15.8g Sat Fat 3.7g Carbs 16.8g

Sugars 4.7g Fibre 8.2g Sodium 491mg Calcium 186mg Iron 2.4mg

Warm Moroccan chicken, chickpea & roasted carrot salad plus + Moroccan seasoning + reduced-fat feta + silvered almonds

+ chicken breast

carrots

chickpeas

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THURSDAY Chilli tuna spaghetti Serves 4 Cost per serve $3.85 Time to make 20 min

9diabetes friendly 250g spaghetti 1 small red onion, thinly sliced 2 medium zucchini, grated 1 x 250g punnet cherry tomatoes, halved 2 x 185g cans chilli-flavoured tuna in olive oil, drained 4 cups rocket ¼ cup shaved parmesan, to serve 1 Cook spaghetti according to packet instructions until al dente.

2 Meanwhile, spray a large non-stick frying pan with olive oil and set over medium heat. Sauté onion and zucchini for 2 minutes, or until just softened. Add cherry tomatoes and cook for a further 2–3 minutes, or until tomatoes are slightly softened. 3 Drain spaghetti; add to pan along with the chilli-flavoured tuna and rocket, and toss to wilt. Divide among 4 serving bowls and top with parmesan to serve. HIGH

PROTEIN

PER SERVE 1802kJ/431cal Protein 32.0g Total Fat 9.6g Sat Fat 2.7g Carbs 50.0g

Sugars 6.5g Fibre 6.2g Sodium 527mg Calcium 243mg Iron 3.2mg

Chilli tuna spaghetti

you’ll need …

plus + red onion + rocket + parmesan

+ spaghetti

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cherry tomatoes

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chilli tuna


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hfg RECIPES

FRIDAY Asian dumpling noodle soup Serves 4 Cost per serve $4.95 Time to make 15 min

2 cups reduced-salt vegetable stock 2 teaspoons reduced-salt soy sauce 1 teaspoon crushed garlic 1 teaspoon crushed ginger 250g frozen vegetarian dumplings 600g stir-fry vegetables 2 x 220g packets udon noodles Chilli and coriander, to garnish (optional)

Asian dumpling noodle soup

PER SERVE 1951kJ/467cal Protein 14.7g Total Fat 14.3g Sat Fat 4.6g Carbs 66.1g

Sugars 24.8g Fibre 8.2g Sodium 815mg Calcium 152mg Iron 1.5mg

1 Place a large saucepan over high heat. Add stock, soy sauce, garlic, ginger and 4 cups of water. Bring to the boil, then reduce heat to medium. 2 Add the dumplings and the vegetables to pan, and cook for 5 minutes. Add noodles; cook for a further 5 minutes, until dumplings and noodles are heated through and the vegetables tender. 3 Divide soup among 4 bowls to serve. Garnish with chilli and coriander, if using.

you’ll need …

plus + vegie stock + soy sauce + garlic & ginger + chilli

+ frozen dumplings

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stir-fry vegies

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udon noodles

coriander

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

9dairy free 9vegetarian


Recipe: Niki Bezzant. Photography: Melanie Jenkins. Styling: Jo Bridgford.

rition NutTIP This easy vegie pilaf has half your daily fibre needs

Meal for one

Quick green vegie pilaf

In a rush to reach your day’s vegie goal? All you need is 20 minutes!

Quick green vegie pilaf Serves 1 Cost per serve $3.10 Time to make 20 min

9vegetarian 9diabetes friendly ¾ cup cooked black or brown rice ½ cup broccoli florets ¹⁄³ cup frozen peas 1 small zucchini, diced 1½ cups roughly chopped spinach or silverbeet

½ cup reduced-salt vegetable stock 2 tablespoons grated parmesan, to serve 1 teaspoon olive oil, to serve 1 Heat a medium non-stick frying pan over medium heat. Add rice, all vegetables and stock to pan, and bring to a simmer. Cook for about 8–10 minutes, or until the liquid has been absorbed.

2 Season pilaf with cracked black pepper. Garnish with the grated parmesan and drizzle with olive oil.

PER SERVE 1295kJ/310cal Protein 18.8g Total Fat 11.7g Sat Fat 4.5g Carbs 26.7g

Sugars 4.9g Fibre 10.0g Sodium 613mg Calcium 283mg Iron 4.6mg

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hfg RECIPES

Magic your

HIGH

PROTEIN

PER SERVE 2303kJ/551cal Protein 43.8 Total Fat 16.9g Sat Fat 5.5g Carbs 45.9g

66

Sugars 7.1g Fibre 12.1g Sodium 777mg Calcium 74mg Iron 5.5mg

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Chinese-style mince with noodles (See recipe overleaf)

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

mince

Is the mince in your freezer up for an adventure? Take the family’s taste buds globetrotting with these easy beefy beauties.


Mexican nachos capsicums (See recipe overleaf)

HIGH

PROTEIN

PER SERVE 1993kJ/477cal Protein 27.5 Total Fat 24.1g Sat Fat 6.7g Carbs 29.8g

Sugars 10.6g Fibre 12.7g Sodium 197mg Calcium 171mg Iron 5.0mg

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hfg RECIPES

Chinesestyle mince with noodles (p66) Serves 4 Cost per serve $5.15 Time to make 20 min

9dairy free

slightly. Divide egg noodles among 4 serving bowls and top with beef and vegetables mixture. Garnish with sesame seeds and remaining shallots.

Mexican nachos capsicums

then add the beef mince and Mexican chilli powder. Cook, stirring to break up mince, for 2 minutes. Add tomato paste, diced tomatoes and kidney beans and simmer for a further 2 minutes. Add up to ¼ cup of water to thin if needed. 3 Stuff beef mixture into the capsicum halves and top with grated cheese. Cover with a sheet of baking paper and a sheet of foil. Bake for about 10 minutes. Remove foil and paper; bake for a further 10–15 minutes, or until cheese is melted and capsicums are heated through. 4 Toss corn with avocado and lime juice to make a salsa. Serve stuffed capsicums, accompanied by salsa and corn chips.

2 teaspoons sesame oil (p67) 500g lean beef mince Serves 4 Cost 2 teaspoons crushed garlic per serve $5.10 1 teaspoon grated ginger Time to make 30 min 2 teaspoons Chinese five spice 1 tablespoon reduced-salt 9gluten free 9diabetes friendly soy sauce rition 4 medium red capsicums, 1 tablespoon NutTIP halved, deseeded oyster sauce Lean beef 1 small brown onion, ¼ cup Chinese mince is lower finely diced rice wine or in sat fat than 250g lean beef mince dry sherry ‘regular’ 1–1½ teaspoons Mexican 600g frozen stir-fry chilli powder, to taste vegetables, 2 tablespoons no-added-salt partially thawed tomato paste 4 shallots, thinly sliced Serves 4 Cost per serve $6.80 2 medium tomatoes, finely diced 200g dried thin egg noodles Hands-on-time 20 min 1 x 400g can no-added-salt 1 teaspoon cornflour Cooking time 40 min kidney beans, rinsed, drained 1 tablespoon sesame 2 tablespoons grated seeds, toasted 9diabetes friendly reduced-fat cheddar 500g lean beef mince 2 cups plain corn chips 1 Heat oil in pan at medium-high 1 tablespoon fine burghul heat. Add the beef mince, garlic, 1 egg, lightly beaten Salsa ginger and Chinese five spice. 1 brown onion, diced 1 x 125g can corn kernels, Cook, stirring to break up mince, 2 teaspoons crushed garlic rinsed, drained for 2 minutes, or until browned 1 tablespoon harissa spice mix 1 avocado, finely diced through. Add soy sauce, oyster 1 medium carrot, grated, 2 tablespoons lime juice sauce and Chinese rice wine; squeezed of excess simmer for 1 minute. Add stir-fry Try moisture 1 Preheat oven vegetables and half the shallots this exotic 1 medium zucchini, to 200°C and line to pan, and toss to heat through. spicy twist on grated, squeezed a baking tray with 2 Meanwhile, cook egg noodles traditional of excess moisture baking paper. Place according to packet instructions, meatloaf ²⁄³ cup oil-free the capsicum halves or until al dente. Drain, reserving store-bought roasted on tray, cut side up. 1 tablespoon of cooking water. capsicum, drained, diced 2 Place a large non-stick frying 3 Combine the cornflour with the ¼ cup pine nuts, toasted pan over medium heat and spray reserved cooking water; then add ½ cup store-bought baba with olive oil. Sauté onion for it to beef and vegetable mixture, ganoush dip, to serve 2 minutes, or until just softened, stirring, until sauce has thickened

Middle Eastern meatloaf

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Tabbouleh ²⁄³ cup fine burghul, rinsed, drained 1 large bunch flat-leaf parsley, chopped 1 cup chopped mint leaves 2 large tomatoes, finely chopped 1 teaspoon crushed garlic Zest and juice of 1 lemon 1 Preheat oven to 180°C. Lightly grease a 22cm pie dish with olive oil spray. 2 Combine the beef mince, burghul, egg, diced onion, crushed garlic, harissa, grated carrot and zucchini in a large mixing bowl. Press into prepared pie dish. Bake for 40 minutes. Drain off the excess cooked liquid during cooking, if needed. 3 Meanwhile, to make tabbouleh, place the burghul in a large bowl. Cover with cold water and leave for 20 minutes to soften. Drain and squeeze excess moisture; return to bowl. 4 Add parsley, mint, tomato, garlic, lemon zest and juice. Season well; toss to combine. 5 Serve meatloaf topped with diced capsicum and toasted pine nuts. Accompany the meatloaf with baba ganoush and tabbouleh.

Middle Eastern meatloaf

HIGH

PROTEIN

PER SERVE 2097kJ/502cal Protein 38.9 Total Fat 22.9g Sat Fat 4.0g Carbs 28.9g

Sugars 7.9g Fibre 11.1g Sodium 443mg Calcium 150mg Iron 7.3mg

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hfg RECIPES

muffin Savoury muffins are a delicious meal or snack on-the-run …for any time of the day! And a great way to sneak in extra vegies, too.

BREAK

REAKFAST! B … r fo t c fe r Pe

Zucchini & goats’ cheese mini frittatas (See recipe overleaf)

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LUNCH! Perfect for … Mushroom & parmesan quinoa muffins Makes 6 Cost per serve $0.70 Hands-on time 20 min Cooking time 40 min

9gluten free 9vegetarian

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

¹⁄³ cup white quinoa 2 teaspoons olive oil 1 leek, thinly sliced 200g Swiss brown mushrooms, thinly sliced 3 teaspoons fresh thyme leaves 3 eggs, lightly beaten ½ cup finely grated parmesan 1 tablespoon pepitas 2 teaspoons sesame seeds 1 Preheat oven to 180°C. Lightly grease a 6–hole (¾ cup capacity) Texas muffin pan. Line bases with non-stick muffin cases. 2 Cook quinoa following packet directions until tender. Drain; rinse under cold water. Drain again. 3 Meanwhile, heat olive oil in a medium non-stick frying pan over medium-high heat. Cook the leek and mushrooms, stirring, for 5–7 minutes, or until soft. Stir in half of the thyme. 4 Combine the quinoa, eggs, mushroom mixture and half of the cheese in a large bowl. Spoon mixture into muffin holes. Scatter with remaining cheese, thyme and seeds. Bake for 25 minutes, or until a skewer inserted comes out clean. Leave to cool in pan for 5 minutes, then turn out onto a wire rack. Serving suggestion For a main meal, serve with a mixed salad of leftover roasted vegetables.

Mushroom & parmesan quinoa muffins

PER SERVE (1 muffin) 629kJ/150cal Protein 9.6g Total Fat 8.6g Sat Fat 2.8g Carbs 7.7g

Sugars 0.8g Fibre 2.1g Sodium 147mg Calcium 105mg Iron 2.0mg

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hfg RECIPES

Stir in zucchini and half of the 1 egg, lightly beaten chives. Remove from heat. ½ cup reduced-fat milk 3 Whisk the eggs, egg whites ²⁄³ cup oil-free store-bought and milk in a large jug. Divide roasted capsicum, the zucchini mixture among thinly sliced prepared muffin holes. Pour ¹⁄³ cup oil-free sun-dried over egg mixture. Scatter tomatoes, thinly sliced over walnuts and cheese. 2 tablespoons t i i r o NutTIP n Bake for 20 minutes, finely shredded or until just set. Leave fresh basil, plus You can replace pine nuts with any to cool in the pan for extra leaves, to type of nut in 5 minutes, then turn serve (optional) this recipe out onto a wire rack. 1 tablespoon Serve frittatas sprinkled pine nuts (p70) with the remaining chives. Makes 12 Cost per serve $0.60 Note You can store muffins 1 Preheat oven to 180°C. Hands-on time 20 min in an airtight container in the Grease 20 holes of 2 x 12–hole Cooking time 20 min fridge for up to three days. non-stick mini muffin pans. Serving suggestion For a 2 Sift flour into a large bowl. 9gluten free 9vegetarian balanced breakfast, enjoy these Make a well in the centre. 2 teaspoons olive oil protein-rich muffins with a piece Combine table spread, egg 2 medium red onions, of fruit and some yoghurt to gain and milk in a small jug. Pour thinly sliced extra fibre and calcium. into well. Stir until almost 2 medium zucchini, coarsely combined. Fold in capsicum, grated, squeezed of tomatoes and basil. excess moisture 3 Spoon mixture into muffin PER SERVE (2 muffins) ¼ cup finely chopped chives holes. Sprinkle pine nuts over 648kJ/155cal Sugars 4.2g 4 eggs muffins. Bake for 15 minutes, Protein 9.6g Fibre 1.9g Total Fat 10.8g Sodium 106mg 2 egg whites or until a skewer inserted Sat Fat 2.9g Calcium 75mg ½ cup reduced-fat milk comes out clean. Leave to Carbs 4.2g Iron 1.3mg ¼ cup walnuts, chopped cool in pan for 5 minutes, 50g soft goats’ cheese, then turn out onto a wire crumbled rack. Serve scattered with extra basil leaves, if using. 1 Preheat oven to Note Leftover muffins Serve muffins 180°C. Grease a can be frozen in an airtight warm or at room Makes 20 Cost 12–hole (¹⁄³ cup container or in zip-lock bags temperature for a per serve $0.55 capacity) non-stick for upto one month. mid-morning Hands-on time 20 min muffin pan. Line snack Cooking time 15 min bases with circles Suitable to freeze of baking paper. PER SERVE (2 mini muffins) 2 Heat olive oil in a large 9vegetarian 448kJ/107cal Sugars 2.9g non-stick frying pan over Protein 3.6g Fibre 1.6g 1 cup self-raising flour medium-high heat. Cook onion, Total Fat 4.1g Sodium 113mg Sat Fat 0.7g Calcium 33mg 50g reduced-fat table stirring, for 15 minutes, or until Carbs 13.1g Iron 0.6mg spread, melted, cooled golden and lightly caramelised.

Zucchini & goats’ cheese mini frittatas

Sun-dried tomato & roasted capsicum muffins

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Perfect for … SNACKS!

Sun-dried tomato & roasted capsicum muffins

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hfg RECIPES

Light up with

orange This light and airy gluten-free orange will blow you away. Yes, it takes the ca

Recipe: Yvonne Walus. Photography: Melanie Jenkins. Styling: Jo Bridgford.

Orange dream cake

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Orange dream cake Serves 8 Cost per serve $0.85 Hands-on time 10 min Cooking time 35 min

9gluten free 6 eggs ½ cup caster sugar 1 cup freshly squeezed orange juice, (about 4 oranges, with pulp) 1 cup coconut flour 1 teaspoon vanilla essence 1 teaspoon gluten-free baking powder Reduced-fat plain yoghurt, to serve 1 Preheat oven to 190°C. Mix the eggs and sugar in a food processor. Add the remaining ingredients (except the plain yoghurt) and mix well. 2 Grease a ring tin. Pour in the cake batter and bake for about 35 minutes, or until a skewer comes out clean when inserted. If the cake is not cooked through, reduce the heat to 150°C and bake for another 10 minutes; then test cake again. 3 Remove cake from the oven and cool in tin for 5 minutes. Turn out onto a wire rack, slice into wedges and serve with a dollop of yoghurt. Cook’s tip The cake will still taste sweet if you omit caster sugar from the recipe. HIGH

PROTEIN

PER SERVE (with 1 tbs yoghurt)

Show us your style on

@hfgaustralia

825kJ/197cal Protein 9.6g Total Fat 5.3g Sat Fat 2.6g Carbs 27.8g

Sugars 17.8g Fibre 2.0g Sodium 120mg Calcium 40mg Iron 1.5mg

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food

tinytummies start to the day with this easy, family breakfast!

PER SERVE (with 1 slice bread) 1068kJ/256cal Protein 13.8g Total Fat 11.6g Sat Fat 2.6g Carbs 20.3g

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Sugars 7.2g Fibre 7.6g Sodium 239mg Calcium 82mg Iron 2.8mg

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Baked bean brekkie


DID YOU KNOW? Hens with white feathers and ear lobes lay white eggs and hens with red feathers and ear lobes lay brown eggs!

Baked bean brekkie Serves 4 + 1 baby/toddler Cost per serve $2.00 Time to make 40 min

9dairy free 9vegetarian 9diabetes friendly 1 tablespoon olive oil 3 French shallots, finely chopped 2 garlic cloves, finely chopped 1 tablespoon finely chopped rosemary leaves 1 × 400g can butter beans, drained and rinsed 500g fresh tomatoes, roughly chopped 250g cherry tomatoes 4 free-range eggs Crusty bread, to serve 1 Preheat oven to 175°C. Heat oil in a medium non-stick ovenproof pan or flameproof casserole dish over a medium heat. Add shallots and cook for 3–5 minutes, or until softened and translucent, then add the garlic and cook for a further minute. 2 Add the rest of the ingredients, except the eggs and bread, and bring everything to a gentle boil. Use a serving spoon to make four little wells in the bean mixture, then crack an egg into each well. 3 Transfer pan to the oven and cook for 15–20 minutes, or until eggs are baked to your liking. Remove from oven and allow to sit for 5 minutes, before serving with fresh crusty bread. Note Make sure to cook the eggs through completely for babies under 12 months and pregnant mothers. Image and recipe from Little Pip Eats the Colours of the Rainbow by Amie Harper (Murdoch Books, $24.99).

TABLE TALK The kitchen table is the perfect playground to learn about nutrition (and table manners!). How you talk about food leaves a lasting impression on little people (especially the words “yuck!” or “I hate broccoli!/Brussels sprouts!”). Here are some conversation starters to help steer you in a positive direction.

While setting the table Take the opportunity to sneak in literacy and numeracy skills. “What colour is this bowl?” “Let’s count how many forks!” When serving a new food Share how the ingredient will help their body work. “Fish is good brain food!” During the meal Focus on the positives and offer praise when they try a food for the first time. “Yum!” “Tasty!” “Delicious!” “Good boy/girl trying tomato for the first time!”

EGGCELLENT Where does the Easter JOKES ĕunny get his eggs? m eggplants! do eggs ĕhateWhattheday most?

Fry-day! What do you call ĕa mischievous egg?

A practical yolker! How do ĕmonsters like to eat their eggs?

Terri-fried!

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Want more recipes?

9gluten free 9dairy free

9diabetes friendly 9vegetarian All dietitian approved!

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hail the humble spud

top 10 brekkie boosters

canned fish heroes

KINDERGARTEN CROP

Text: Karissa Woolfe. Photo: iStock.

Spring has sprung and cute baby vegetables are starting to bloom. Like that warm and fuzzy feeling you get when you see a baby farm animal, we think these tiny vegies with their oh-so-tender green tops look absolutely gorgeous sitting there on the plate. Mini vegies stem from two sources. There are those that are harvested early as immature veg before they reach full size, such as baby beets, baby corn and baby peas. And there are some that are dwarf varieties, where the mature veg is truly smaller in size — like cherry tomatoes.

So as the cooler days and nights fade away, it’s time to reap the harvest and welcome in lighter dishes to your spring menu. Enjoy the abundance of baby veg in season now!

Three tasty ways with baby veg

1 2 3

Enjoy a side of roasted baby veg like Dutch carrots, baby beets and tasty new potatoes. Make a light spring vegetable soup with baby turnips, carrots and leeks. Whip up a risotto using baby leeks, green peas, zucchini flowers and fresh herbs.

Sweet & ju baby pe icy a s are in seaso n & cute enough to eat!

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✓

ITIAN HFG DIET

D APPROVE

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

N Eat fresh NOW! Beetroot

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W

ave goodbye to winter and say hello to beetroot season! This root veg has some interesting health perks, and can even boost athletic performance!

UN-BEET-ABLE VEG Don’t skip a beet Dark purple beetroots are bursting with heart-healthy antioxidants and fibre for digestion. They have a rich, earthy flavour, and both the leaves and root can be eaten. Baby beets are smaller and sweeter, making them a perfect addition to salads.

Pick ones hard to beet Looks are important when picking beetroot. Choose a smooth, firm, fresh-looking beetroot with dark leaves. You can prepare and eat the leaves in the same way that you would spinach or silverbeet.

Text: Holly Clark & Karissa Woolfe. Main photo: iStock. Recipe photos: Mark O’Meara.

Beet the socks off guests Wow guests by roasting beets with olive oil and balsamic vinegar for 45–50 minutes. Remember to peel beets after cooking to avoid them ‘bleeding’ and staining your hands.

Cook this month! 1 Vegie-licious pizza, p53

1

2 Chocolate, beetroot & raspberry cake healthyfoodguide.com.au

Go nuts for cereal Not a fan of dried fruit? Time to check out Kellogg’s Special K Nourish Fruit Free ($5.99 per 390g), which brings you the goodness of nuts and seeds. Per 40g serve (Cashew, macadamia & coconut): 650kJ (156cal), 6.3g protein, 0.8g sat fat, 5.5g sugars, 4.3g fibre

Simply chia-licious! Feeling peckish? Be Natural Chia Exotic Berry Bites ($5.00 per 3 bites) are an excellent source of the heart-friendly omega-3 fats provided by chia seeds. Per 27g bar: 460kJ (110cal), 3.7g protein, 0.6g sat fat, 4.6g sugars, 3.1g fibre, 1269mg omega-3

Apples & spice Table of Plenty Untoasted Natural Pink Lady Apple & Almond Muesli ($5.69 per 500g) is packed with healthy fibre and fragrant spices, without added sugar and fat. Per 45g serve: 763kJ (182cal), 5.3g protein, 0.8g sat fat, 6.4g sugars, 4.9g fibre

The real deal! Helga’s Gluten Free Gourmet Rolls ($6.99 per 5-pack) are super soft and ideal for making healthy burgers for the whole family. Per roll (5 seeds): 760kJ (182cal), 5.0g protein, 0.6g sat fat, 3.0g fibre, 275mg sodium

3 Beetroot risotto with Brussels sprouts & feta healthyfoodguide.com.au

Taste the goodness 2

3

Shelf watch

For a convenient, on-the-go brekkie (spoon included!), try new Chia Pod Oats + Quinoa ($3.00 per 170g tub). They’re also vegan and dairy free. Per 170g tub (Cranberry & coconut): 830kJ (199cal), 4g protein, 4g sat fat, 12g sugars, 4g fibre

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KNOW? DID YOU e skin Leaving th you lp on will he for r e ll fu l e fe e g lon r

IN DEFENCE OF THE

HUMBLE SPUD

Potatoes often get a roasting when you’re trying to lose weight, but HFG dietitian Karissa Woolfe says it’s time to mash the myth!

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F

or years, spuds have been seen as ‘fattening’, but 94 per cent of nutrition experts in a recent survey rated jacket potatoes as ‘healthy’. Potatoes with their skins on provide energy, fibre and many essential nutrients our bodies need. Why then do they continue to get singled out as being less healthy for us than other vegetables? The main difference: spuds are starchy, which is why low-carb diet advocates lump them with pasta or rice. But demonising potatoes is unnecessary, and only fuels an unhealthy relationship with food.

5 REASONS TO RECLAIM THE HUMBLE POTATO

1

One medium boiled potato contains zero grams of fat and 425kJ (102cal). Turn those potatoes into deep-fried chips, and this swells to 16.8g of fat and 1143kJ (273cal). Load it up with lashings of butter, sour cream or cheese, and you also bump up your intake of kilojoules and unhealthy saturated fat. HFG TIP The healthiest cooking options are to boil, steam or microwave your potatoes, or roast them with a drizzle of heart-healthy extra-virgin olive oil.

2

Half of the fibre comes from the skin, so leaving it on helps you feel full for longer. Cooked potatoes, when eaten cold in a salad, form a special kind of fibre called resistant starch, which feeds the good bacteria in your gut. These bacteria play an important role in boosting your immune function and in helping to protect you against bowel cancer. HFG TIP A baked potato in its jacket will provide about 15 per cent of your daily fibre needs while counting as two of your five daily serves of vegies.

3

Potatoes contain more potassium than many fruits and vegies, which helps you maintain normal blood pressure and healthy nerves. Potatoes also contribute to your intake of folate and vitamin B6, which helps

TIPS TO A HEALTHIER SPUD ÅLeave the skin on ÅLimit the salt ÅSwap butter for a dollop of yoghurt

regulate mood and promotes feelings of calm. Eating one potato provides half of your daily vitamin C needs. HFG TIP For an extra hit of vitamin C and antioxidants, try orange-coloured sweet potato.

4

Glycaemic index (GI) is often suggested as a good measure of how healthy a food is, but this isn’t always true. For example, chocolate cake has a lower GI than watermelon. Boiled white potatoes have a high GI, but when they’re eaten as part of a balanced meal with meat and veg, it helps lower the impact on blood glucose levels. HFG TIP Keep your potato portion to one quarter of your plate — about the size of your fist.

5s

Spuds in their skins are delicious, nutritious and affordable. They’re versatile and easy to prepare. The trouble is how you serve them. On average, Aussies eat 14kg of hot chips each year, which are high in added fat, salt and kilojoules, leading to high blood pressure and weight gain. A recent study found people who regularly eat fried potato have an increased risk of dying early compared to consumers of plain potatoes. So how you prepare potatoes is vital. HFG TIP Instead of salt and fat, season your spuds with chilli, rosemary or crushed garlic.

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Available in the Health Food aisle at


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What’s the deal with ...

H

HFG investigates rich, dark chocolate — all in the name of scientific research, of course …

What are the benefits? A large study from Denmark confirms dark chocolate really is good for you. Eating just 30 grams (2–3 squares) a week cuts your chances of irregular heartbeat by 21 per cent, thanks to the cocoa. Cocoa has a group of antioxidants called flavonoids, which give the dark stuff its deep, slightly bitter flavour, and have been linked to improving heart health. Dark chocolate’s extra cocoa means more antioxidants and less sugar.

Text: Karissa Woolfe & Nichola Palmer. Main photo: iStock.

How to choose Consider quality and quantity. Research suggests milk may interfere with your body’s absorption of the flavonoids, which explains why milk chocolate is not as good for you as the dark variety. So look for chocolate with a minimum of 70 per cent cocoa solids and slowly savour 2–3 squares (25–30g), the perfect portion for a healthy waistline. The rich, bitter flavour helps you eat less, too!

Indulge your dark side Here are four ways you can enjoy cooking with dark chocolate — and stash a treat in the freezer for later. BAKE bananas with a few squares tucked inside the skins MELT and DRIZZLE over fresh, whole strawberries GRATE and SPRINKLE over a cappuccino or hot chocolate DIP fruit into melted dark choc, then freeze for a snack.

Ř Ř Ř Ř

HFG’S TOP PICKS! adbury Coco % Dark .40 per g block)

Lindt xcellence 70% Cocoa Mild Dark ($4.20 per 00g block)

Green & Black’s 70% Cocoa Organic Dark ($4.40 per 100g block)

Alter Eco 70% Cocoa Deep Dark Sea Salt ($5.49 per 80g block)

25g serve: J (142cal), .6g fat, g sat fat, g sugars

Per 25g serve: 33kJ (151cal), 12g fat, 7.3g sat fat, 7.3g sugars

Per 25g serve: 602kJ (144cal), 10.5g fat, 6.3g sat fat, 7.2g sugars

Per 25g serve: 578kJ (138cal), 10.8g fat, 6.5g sat fat, 7.5g sugars

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✓ 1 10 of the best breakfast 2 TITIAN E I D G F H D

E APPROV

Sharpen your brain power with a handful of walnuts. They’re loaded with healthy omega-3 fats to help improve memory and cognition.

BOOSTERS Add a spoonful of extra goodness to your toast, porridge, muesli, fruit salad or smoothie bowl.

Drizzle one tablespoon of Capilano Beeotic Prebiotic Honey over your morning yoghurt or toast to feed gut-friendly bacteria.

3

Mix two teaspoons of psyllium husks through your muesli for a hit of soluble fibre to help lower cholesterol.

2

1

3 4

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Text: Karissa Woolfe. Photography: Jennifer Soo.

5


4

Scatter pepitas (pumpkin seeds) over your muesli, porridge or yoghurt to help increase your immunity. One tablespoon has 3.5g of protein and is a good source of zinc.

5

A tub of Rokeby Farms Whole Protein Swedishstyle Quark Yoghurt provides two-thirds of your daily calcium needs for healthy bones.

6

Pair a quarter of a ripe avocado with grainy toast to keep you full — you’ll also

sneak in an extra serve of veg at brekkie. Add a squeeze of lemon juice for a flavour kick.

7

With 10 different strains of live probiotic culture in a 150ml bottle, Table of Plenty Probiotic Kefir Fermented Yoghurt Drink is a delicious way to boost your gut health.

8

Sprinkle one tablespoon of chia seeds into your smoothie. It has 20 per cent of your daily fibre needs to beat mid-morning hunger.

9

Swirl one tablespoon of peanut butter through your porridge for a delicious nutty taste and 6g of satisfying protein. Pick a brand that is made with 100 per cent nuts, with no added sugar or salt.

10

A handful (45g) of Kellogg’s All Bran Original twigs has 12.7g of satisfying fibre to help you stay regular, and is a good source of calcium. Layer it with thick, plain yoghurt, fruit and honey for a tasty breakfast parfait.

7 8 10 6

9

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hfg SHOPPING

Put it on the menu

Catch your weekly quota of heart-healthy oily fish by just hooking a metal pull-ring. Yes you can!

C

anned fish is the cook’s best friend when you’re hungry and in a hurry. What’s not to love about the convenience of a c filled with the goodness of cardio-caring SLASH omega-3 fats? Plus, there’s no need to THE SALT! trawl through the offensive odour at the Choose canned fishmongers that travels to your kitchen. fish with less than Eating oily fish — such as canned tuna, 400mg sodium salmon or sardines — just twice a week per 100g provides the recommended amount of omega-3 fats to promote good health. With minimal fiddly prep (just open the can), and a choice of fish flakes, chunks or slices, canned fish lends itself to an appealing variety of tasty dishes. Your only limit is your imagination — from sandwich fillings or toast toppers, through to light tuna pastas inspired by the Mediterranean. Grab a can and dive in!

9

3 reasons to

add canned fish to your menu!

Ř So flavoursome! The sheer number of combos that line shop shelves, from chilli to lemon pepper, ensure you’ll find the perfect flavour match.

Ř Edible bones Bones are a choking hazard in fresh fish, but the canning process softens and makes them edible. Canned sardines and salmon with bones are a great source of calcium.

Ř Cash savings Canned fish offers excellent value for money for feeding your family — and the bigger the can, the better the savings. You can pay just $6.50 for a 415g can of salmon, compared to $24 for four fresh skinless fillets.

HFG’S TOP PICKS! Woolworths Brisling Sardines in Spring Water ($1.40 per 110g can) is the perfect single serve, with 3075mg of heart-friendly omega-3 fats.

88

healthyfoodguide.com.au

John West Wild Alaskan Pink Salmon ($6.50 per 415g can) feeds a family of four, and has 200mg calcium per serve from edible bones.

Sirena Tuna with Chilli in Oil ($2.50 per 95g can) is a convenient flavour saviour for a speedy meal (try our Chilli tuna spaghetti on p62). Hot stuff!

Text: Karissa Woolfe. Photos: iStock.

CANNED FISH


TURN YOUR CATCH INTO A MEAL IN MINUTES!

Sardine open sandwich Serves 1 Time to make 5 min

+

Toast bread. Spread with avocado, then top with sardines and baby rocket. Season with cracked black pepper, lemon juice, or chilli flakes.

1 x 110g can sardines, drained

Per serve: 1663kJ (398cal), 25.5g protein, 21.3g fat, 4.3g sat fat, 8g fibre, 396mg sodium, 571mg calcium

+ p

y

2 slices soy–linseed bread

Salmon-stuffed spud Serves 4 Time to make 20 min Prick potato skins with a fork; place in a microwavable dish. Cook on high for 6–8 minutes, or until tender. Carefully indent the tops with a cross and press sides to split open. Season with black pepper. Divide the salmon evenly over spuds, top with handful of coleslaw, and finish with a dollop of yoghurt.

+ 1

on,

Per serve: 1952kJ (488cal), 39.5g protein, 8.1g fat, 2.1g sat fat, 8.1g fibre, 388mg sodium, 233mg calcium

1 x 450g bag store ght coleslaw (without dressing)

Warm tuna salad

+ 2 x 95g cans flavoured tuna

Serves 2 Time to make 10 min

2 cups baby spinach

+ 50g reduced-fat feta

1 x 250g pouch microwavable brown rice

Divide the baby spinach between two bowls. Heat rice according to packet instructions. Divide rice evenly among bowls. Mix one can of tuna through each bowl. Top each with crumbled feta, and season with cracked black pepper. Per serve: 1923kJ (460cal), 30.5g protein, 13.4g fat, 3.4g sat fat, 5.8g fibre, 666mg sodium, 113mg sodium

SEPTEMBER 2017 HEALTHY FOOD GUIDE

89


Your Mediterranean Compiled by HFG dietitian Karissa Woolfe

Each day’s menu gives you … Ř about 8700kJ (about 2000cal) for weight maintenance Ř 2 serves of fruit

and 5 serves of veg, so you get a variety of antioxidants more than 35g Ř of fibre to keep you feeling full Ř 3-4 easy &

portable snacks including a daily handful of nuts /HDUQ PRUH DERXW \RXU LQGLYLGXDO QXWULWLRQ QHHGV RQ S

MONDAY

TUESDAY

WEDNESDAY

Breakfast Ř Tomato & avo toast  VOLFHV VRXUGRXJK WRDVW WRSSHG ZLWK ¼ DYRFDGR  VOLFHG WRPDWR J IHWD D GUL]]OH RI ROLYH RLO Ř  ORQJ EODFN FRIIHH (1830kJ/440cal total)

Breakfast Ř Greek yoghurt & fruit J UHGXFHGIDW *UHHNVW\OH \RJKXUW ZLWK  VOLFHG SHDU  WEV FKRSSHG ZDOQXWV (1870kJ/450cal total)

Breakfast Ř Sardines & avo toast  VOLFHV VRXUGRXJK WRDVW WRSSHG ZLWK ¼ DYRFDGR  [ J FDQ VDUGLQHV GUDLQHG  VOLFHG WRPDWR (2000kJ/480cal total)

Lunch Ř Warm tuna salad (p89) Ř 1 VPDOO EDQDQD (2210kJ/530cal total)

Lunch Ř Chickpea & tuna salad  [ J FDQ WXQD ½ FXS FKLFNSHDV J IHWD EDE\ VSLQDFK WRPDWR FXFXPEHU ZLWK D GUL]]OH RI EDOVDPLF YLQHJDU ROLYH RLO Ř 1 EORRG RUDQJH (2670kJ/640cal total)

Lunch Ř /HIWRYHU Vegie-licious pizza (p53) PDGH RQ 6XQGD\

Ř 1 EORRG RUDQJH (2580kJ/620cal total) Dinner Ř Soft polenta with braised peppers & borlotti beans (p49) (1880kJ/450cal total) Snacks Ř  Zucchini & goats’ cheese mini frittatas (p72) Ř  NLZLIUXLW Ř J UHGXFHGIDW *UHHNVW\OH \RJKXUW Ř J DOPRQGV (2360kJ/560cal total)

Daily total: 8650kJ (2070cal) 90

KHDOWK\IRRGJXLGHFRPDX

Dinner Ř Almond-crusted salmon with salsa & bean salad (p50) Ř  [ PO JODVV ZLQH (2430kJ/580cal total) Snacks Ř 1 VPDOO VNLP FDSSXFFLQR Ř  VOLFH Orange dream cake (p75) Ř  WEV KRXPPRV ZLWK  FXS VOLFHG UHG FDSVLFXP Ř  ROLYHV (2160kJ/520cal total)

Daily total: 8670kJ (2070cal)

Dinner Ř Lamb souvlaki with burghul, tomato & feta salad (p49) Ř  VTXDUHV GDUN FKRFRODWH (1880kJ/450cal total) Snacks Ř J *UHHNVW\OH \RJKXUW ZLWK  WEV FKRSSHG ZDOQXWV D GUL]]OH RI KRQH\ Ř  3LQN /DG\ DSSOH Ř 1 VPDOO VNLP FDSSXFFLQR (2160kJ/520cal total)

Daily total: 8710kJ (2080cal)


meal plan

the fresh taste of this �Enjoy memory-boosting menu! � Karissa Woolfe, +)* dietitian

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Breakfast Ĺ˜ Ricotta & honey toast  VOLFHV VRXUGRXJK WRDVW WRSSHG ZLWK  WEV VPRRWK ULFRWWD  VOLFHG EDQDQD  WVS KRQH\ Ĺ˜ 1 VPDOO VNLP FDSSXFFLQR (1730kJ/410cal total)

Breakfast Ĺ˜ Greek yoghurt & fruit VHH 7XHVGD\

(1870kJ/450cal total)

Breakfast Ĺ˜ Vegie omelette 2PHOHWWH PDGH ZLWK  HJJV WRPDWRHV RQLRQ PXVKURRPV EDE\ VSLQDFK J IHWD SOXV  VOLFH VRXUGRXJK ZLWK D GUL]]OH RI ROLYH RLO (2330kJ/560cal total)

Breakfast Ĺ˜Ricotta & honey toast VHH7KXUVGD\  Ĺ˜1VPDOOVNLPFDSSXFFLQR (1730kJ/410cal total)

Lunch Ĺ˜ Minestrone soup  ERZO VWRUHERXJKW VRXS ZLWK J IHWD SOXV  VOLFH VRXUGRXJK WRDVW ZLWK D GUL]]OH RI ROLYH RLO (1880kJ/450cal total) Dinner Ĺ˜ Chilli tuna spaghetti (p62) ZLWK  FXS *UHHN VDODG (2780kJ/665cal total)

Lunch Ĺ˜ Sardine open sandwich (p89) VHUYHG ZLWK  VPDOO ERZO VWRUHERXJKW WRPDWR VRXS (2420kJ/580cal total) Dinner Ĺ˜ Prawns with green olives, lemon, pine nuts & watercress (p50) Ĺ˜ 1 [ PO JODVV ZLQH Ĺ˜  FXS JUDSHV (2290kJ/550cal total)

Snacks Ĺ˜ J FDVKHZ QXWV Snacks Ĺ˜ ½ UDZ FDSVLFXP ILOOHG Ĺ˜ J SLVWDFKLR QXWV ZLWK  [ J FDQ WXQD Ĺ˜  WEV KRXPPRV ZLWK Ĺ˜  Zucchini & goats’  FXS VOLFHG UHG FDSVLFXP cheese mini frittata (p72) Ĺ˜ 5J UHGXFHGIDW (2120kJ/505cal total) *UHHNVW\OH \RJKXUW ZLWK  FXS IUHVK IUXLW VDODG (2310kJ/550cal total)

Daily total: 8700kJ (2080cal)

Daily total: 8700kJ (2080cal)

Lunch Ĺ˜ Broccolini, lentil, roasted vegetable & ricotta tart (p45) SOXV  FXSV PL[HG VDODG OHDYHV ZLWK D GUL]]OH RI ROLYH RLO Ĺ˜ 5J *UHHNVW\OH \RJKXUW ZLWK  WEV FKRSSHG ZDOQXWV D GUL]]OH RI KRQH\ (2460kJ/590cal total) Dinner Ĺ˜ Beef skewers with Greek salad & pita (p60) (1890kJ/450cal total) Snacks Ĺ˜  VPDOO VNLP FDSSXFFLQR Ĺ˜  PDQGDULQV Ĺ˜ J DOPRQGV Ĺ˜  0HGMRRO GDWHV (2020kJ/480cal total)

Daily total: 8700kJ (2080cal)

Lunch Ĺ˜Vegie-licious pizza (p53) SOXVFXSVPL[HG VDODGOHDYHVZLWKD GUL]]OHRIROLYHRLO (2440kJ/580cal total) Dinner Ĺ˜ Chicken cacciatore with creamy polenta (p58) Ĺ˜VTXDUHVGDUNFKRFRODWH (2130kJ/510cal total) Snacks Ĺ˜J%UD]LOQXWV Ĺ˜NLZLIUXLW Ĺ˜JUHGXFHGIDW *UHHNVW\OH\RJKXUW Ĺ˜Zucchini & goats’ cheese mini frittatas (p72) (2450kJ/590cal total)

Daily total: 8750kJ (2090cal)

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• Hunger-busting snacks • Mediterranean menu • Meat-free recipes

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‘My weight-loss surgery journey’

• Filling breakfast ideas • Top probiotic foods • Heart-healthy meals with canned fish

68

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Stuffed capsicums

Sweet potato stack

45 Roasted veg tart

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

Average daily intake

hfg RECIPES

Magic your

y Ke ie Ray. Food prep: Kerrie

mince

Is the mince in your freezer Take the up for an adventure? tting family’s taste buds globetro s. beautie with these easy beefy

Mexican nachos capsicums

HIGH

PROTE N

PER SERVE 2303kJ/551cal Protein 43 8 Total Fat 16 9g Sat Fat 5 5g Carbs 45 9g

Sugars 7 1g F bre 12 1g Sodium 777mg Calc um 74mg ron 5 5mg

Chinese-style mince with noodles

(See recipe overleaf)

s: Megan Cameron-Lee. Recipes:

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

(See recipe overleaf)

PER SERVE Sugars 10.6g Fibre 12.7g Sodium 197mg Calcium 171mg Iron 5 0mg

FOOD GUIDE SEPTEMBER 2017 HEALTHY

67

3/08/2017 9:44:03 AM

au healthyfoodguide com

PER SERVE 2303kJ/551cal Protein 43.8g Total Fat 16.9g Sat Fat 5.5g Carbs 45.9g

Sugars 7.1g Fibre 12.1g Sodium 777mg Calcium 74mg Iron 5.5mg

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

8700kJ

Calories (cal)

2100cal

Protein (g) 15–25% of energy

78–130g

Total Fat (g) 20–35% of energy

47–82g

Saturated Fat (g) Less than 10% of energy

HIGH

PROTE N

1993kJ/477cal Protein 27 5 Total Fat 24 1g Sat Fat 6 7g Carbs 29 8g

Kilojoules (kJ)

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

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

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

<24g 230–310g

50g

Fibre (g)

25–30g

Sodium (mg)

2300mg

Calcium (mg)

1000mg

Iron (mg)

8mg

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

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

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References HOW FERMENTED FOODS HELP YOUR TUMMY, p14 Ahmed et al. 2013. Kefir and health: A contemporary perspective. Crit Rev Food Sci Nutr. 53(5): 422–34. Choi et al. 2013. Kimchi, a fermented vegetable, improves serum lipid profiles in healthy young adults: randomized clinical trial. J Med Food. 16(3): 223–9.

DEAR (FOOD) DIARY … , p19 Burke et al. 2012. Using mHealth technology to enhance selfmonitoring for weight loss: A randomized trial. Am J Prev Med. 43(1): 20–26. Hollis et al. 2008. Weight loss during the intensive intervention phase of the weight-loss maintenance trial. Am J Prev Med. 35(2): 118–26. Wansink B and Sobal J. 2007. Mindless Eating: The 200 Daily Food Decisions We Overlook. Environment and Behavior. 39(1): 106-23.

CANCER FOOD MYTHS … DEBUNKED! p20 Bingham et al. 2003. Dietary fibre in food and protection against colorectal cancer in the European Prospective Investigation into Cancer and Nutrition (EPIC): An observational study. Lancet. 361: 1496. Bouvard et al. 2015. Carcinogenicity of consumption of red and processed meat. Lancet Oncology. 16: 1599–600. Cancer Council Australia. 2009. Position Statement: Overweight, obesity and cancer prevention. Available at www.cancercouncil. com.au Accessed July, 2017.

Cancer Council Australia. 2013. Position Statement: Meat and cancer prevention. Available at www.cancercouncil.com.au Accessed July, 2017. Lanou AJ & Svenson B. 2011. Reduced cancer risk in vegetarians: An analysis of recent reports. Cancer Manag Res. 3: 1–8. Orlich et al. 2015. Vegetarian dietary pattern and the risk of colorectal cancers. JAMA Intern Med. 175(5): 767–76.

EAT TO CHEAT BRAIN AGEING, p26 Martinez-Lapiscina et al. 2013. Mediterranean diet improves cognition: The PREDIMEDNAVARRA randomised trial. J Neurol Neurosurg Psychiatry. 84(12): 1318–25. Miller MG & Shukitt-Hale B. 2012. Berry Fruit Enhances Beneficial Signaling in the Brain. J Agric Food Chem. 60(23): 5709–15. Morris et al. 2015. MIND diet associated with reduced incidence of Alzheimer’s disease. Alzheimer’s & Dementia. 11(9): 1007–14. Opie et al. 2013. Adherence to a Mediterranean-style diet can slow the rate of cognitive decline and decrease the risk of dementia: A systematic review. Nutrition & Dietetics. 70(3): 206–17.

MEN’S HEALTH SPECIAL: HELP HIM STAY HEALTHY, p36 Australian Bureau of Statistics. 2014. Media release: Soft drink, burgers and chips — the diet of our youth. Available at www.abs.gov.au

Accessed June, 2017. Ashton et al. 2017. Motivators and Barriers to Engaging in Healthy Eating and Physical Activity. A Cross-Sectional Survey in Young Adult Men. Am J Men’s Health. 11(2): 330–43. Better Health Channel. 2016. Prostate Cancer. Available at www.betterhealth.vic.gov.au Accessed June, 2017. Cancer Council Australia. 2017. Skin cancer. Available at www. cancer.org.au Accessed June, 2017.

IN DEFENCE OF THE HUMBLE SPUD, p82 Australian Bureau of Statistics. 2014. Australian Health Survey: Nutrition First Results — Foods and Nutrients, 2011–12. Available at www.abs.gov. au Accessed June, 2017. LiveLighter 2017. Media release: What is healthy? Survey reveals huge gap in what public, nutritionists think is healthy. Available at www.livelighter.com.au Accessed July, 2017. Veronese et al. 2017. Fried potato consumption is associated with elevated mortality: An 8-year longitudinal cohort study. Am J Clin Nutr. DOI: 10.3945/ ajcn.117.154872.

WHAT’S THE DEAL WITH … 70% DARK CHOCOLATE, p85 Mostofsky et al. 2017. Chocolate intake and risk of clinically apparent atrial fibrillation: The Danish Diet, Cancer, and Health Study. BMJ Heart. Published Online: 23 May, 2017. All references are abridged.

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


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What’s

Look for these top products on store shelves in September.

Proudly made in Australia by an Australian-owned company, Tablelands Olive Oil Spread is one of the country’s favourite spreads. It uses the best olive oil from the finest pressed olives.

Feel the pulse San Remo Pulse Pasta is now available in penne and spaghetti. Gluten free and made using flour from pulses like lentils, it provides 65 per cent more protein than the standard San Remo pasta.

That’s souper! McKenzie’s Foods Soup Kits are a new staple for your pantry. Each pack includes a pulse blend and stock seasoning sachet. Just add fresh ingredients and water. Buy the kits at your supermarket.

Coco delight Well Naturally No Sugar Added Milk Chocolate has two new mouth-watering additions – Coconut Delight and Cacao Nibs – which are sweetened naturally with stevia in place of sugar.

Join the side! Maggi Side Dishes now include a range of gluten-free recipe bases. A delicious way to add vegies as part of a balanced meal, they’re the mighty flavour saviours of a range of side dishes.

Happy tummy honey Beeotic® from Capilano is a 100% natural prebiotic honey. Enjoy Beeotic® with your favourite foods or drinks for a delicious, natural way to help boost your digestive health*. Visit capilano.com.au

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Spread the word


1 3

2

Just 2–3 squares of dark chocolate each week cuts chances of irregular heartbeat. (What’s the deal with … 70% dark chocolate, p85)

What’s the ideal time to eat dinner if you want to lose weight? 6pm, says one study. (News bites, p10)

4

10

Men who eat two handfuls of walnuts

THING

you’ll discover in this issue

6 Eating canned salmon, sardines or tuna just twice a week meets your quota for heart-healthy omega-3 fats. (Put it on the menu … canned fish, p88)

5 vegie ni & as.

Time to veg out? Vegetarians have a 22 per cent lower risk of bowel cancer than meat eaters. (Cancer food myths … debunked! p20)

Chase that bus! Just one minute of high intensity exercise per day improves bone health in women. (News bites, p10)

One medium boiled potato has no fat. Turn it into fried chips and the fat hits 16g!

9 10 ut pizza back on the menu — our vegie-licious version has four of your five daily serves of veg! (Plant power! p53)

Don’t miss our October issue – on sale Monday 18 September

Text: Dan Winter. Photos: iStock.

8

7


Get to know our recipe badges

RECIPE INDEX

Recipes contain no more than: Å&#x2DC;N-SHUPDLQPHDO Å&#x2DC;N-SHUGHVVHUW Å&#x2DC;N-SHUVLGHGLVK Å&#x2DC;N-SHUPOIOXLG HIGH

PROTEIN

Salmon-stuffed spud GF.......... 89 Sardine open sandwich ............ 89 Warm tuna salad GF................. 89

VEGETARIAN

BEEF, LAMB & PORK Beef skewers with Greek salad & pita ................. 60 Chinese-style mince with noodles ........................... 68 Lamb souvlaki with burghul, tomato & feta salad ............... 49 Mexican nachos capsicums GF..........................68 Middle Eastern meatloaf .......... 68 Sweet potato stack GF............. 54

CHICKEN Chicken cacciatore with creamy polenta....................... 58 Hasselback mushrooms GF..... 57 Warm Moroccan chicken, chickpea & roasted carrot salad GF....................... 61

Asian dumpling noodle soup... ......................... 64 Baked bean brekkie .................. 77 Broccolini, lentil, roasted vegetable & ricotta tart ........ 45 Quick green vegie pilaf ............ 65 Roasted broccoli gnocchi ......... 57 Soft polenta with braised peppers & borlotti beans GF................................. 49 Vegie-licious pizza ..................... 53

Mushroom & parmesan quinoa muffins GF................. 71 Orange dream cake GF............ 75 Sun-dried tomato & roasted capsicum muffins ................... 72 Zucchini & goatsâ&#x20AC;&#x2122; cheese mini frittatas GF..................... 72

Almond-crusted salmon with salsa & bean salad GF.......... 50 Chilli tuna spaghetti................... 62 Prawns with green olives, lemon, pine nuts & watercress.......... 50

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.

Recipes contain no more than: Å&#x2DC; JIDWSHUPDLQPHDO Å&#x2DC; JIDWSHUGHVVHUW Å&#x2DC; JIDWSHUVLGHGLVK Å&#x2DC; JIDWSHUPOIOXLG 5HFLSHVFRQWDLQDWOHDVW Å&#x2DC; JILEUHSHUPDLQPHDO Å&#x2DC; JILEUHSHUVLGHGLVK RUGHVVHUW Recipes contain no more than: Å&#x2DC; PJVRGLXPSHU PDLQPHDORUGHVVHUW Å&#x2DC; PJVRGLXPSHUVLGHGLVK 5HFLSHVFRQWDLQDWOHDVW PJFDOFLXPSHUVHUYH 5HFLSHVFRQWDLQPJ RUPRUH LURQSHUVHUYH 6HUYHVRIYHJLHVSHUVHUYH

9gluten free 9dairy free

SNACKS & SWEET TREATS

SEAFOOD

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9vegetarian 6XLWDEOH IRUODFWRRYRYHJHWDULDQV 7KHVH UHFLSHVRIWHQLQFOXGHFKHHVH ZKLFK PD\FRQWDLQDQLPDOUHQQHW &KHFN WKH ODEHODQGXVHDYHJHWDEOH VXEVWLWXWH LI\RXSUHIHU

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No-added-salt diet /HVV WKDQ PJVRGLXPSHUGD\ DV SHU +HDUW )RXQGDWLRQUHFRPPHQGDWLRQV WR UHGXFH KHDUWGLVHDVHULVN 

Standard measurements  FXS POÅ&#x2DC;WDEOHVSRRQ PO  WHDVSRRQ POÅ&#x2DC;(JJVDUHJ 7HPSHUDWXUHVDUHIRUIDQIRUFHGRYHQV )RU EDNLQJUHFLSHVXVHDWDEOHVSUHDG WKDWÅ&#x2018;V DW OHDVWSHUFHQWIDW SEPTEMBER 2017 HEALTHY FOOD GUIDE

99


Better nutrient movement in the intestine for improved digestive function^ Prebiotic activity promotes good gut bacteria Nourishing your good gut bacteria to positively support energy levels and mood

Ë&#x2020;Dietary fibre - For the well known digestive benefit of helping to keep you regular. Traditional Porridge, Cranberry & Nut Muesli, Wild Berries & Yoghurt Bars, Cranberry & Nuts Bars, Pink Lady & Chai Bars not available in all stores.

Deliciously natural way to energise your day, for breakfast and on-the-go

Find us in the health food aisle.

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