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OCTOBER 2016 $6.20 (incl. GST)

Cheat’s cheesecake

So easy, so light

Your metabolism explained …

Burn more calories with our 4-week plan! Double the satisfaction of every meal We show you how!

Are protein bars really worth it? EXAM SPECIAL

Foods that BOOST


Tasty low-kJ quiche, p74

titian proved!

s e h c n u l k r Filling wo Shopping advice

• Spot the salt in • •

shortcut meal kits Best dairy-free milks Foods to fight diabetes




Turmeric pork & salad Sausage & vegie rolls Lamb & super mash

Now available in

Gluten free Just as delicious as the originals

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



OCTOBER 2016 $6.20 (incl

healthyfoodguide com au

Cheat’s cheesecake

So easy, so light


Your metabolism explained …

Burn more calories with our 4-week plan! Double the satisfaction of every meal We show you how!

Are protein bars really worth it? EXAM SPECIAL


Tasty low-kJ quiche, p74

titian proved!


nche Filling work lu 9 771832 875005


Shopping advice

• Spot the salt in

shortcut meal kits

• Best dairy-free milks • Foods to fight diabetes




Turmeric pork & salad Sausage & vegie rolls Lamb & super mash

contents OCTOBER 2016

ON THE COVER 36 YOUR METABOLISM EXPLAINED: BURN MORE CALORIES with our 4-week plan! 66 DOUBLE THE SATISFACTION OF EVERY MEAL: WE SHOW YOU HOW! Simple tricks you can use for healthy weeknight meals 50 ARE PROTEIN BARS REALLY WORTH IT? We give you the run down on what’s really in them 32 EXAM SPECIAL: FOODS THAT BOOST CONCENTRATION What to eat for the best results 87 CHEAT’S CHEESECAKE Ready to serve, no-bake cheesecake! FILLING WORK LUNCHES 54 WORK LUNCHES: DIETITIAN APPROVED! You’ll be satisfied all day with our packed lunches SHOPPING ADVICE 30 SPOT THE SALT IN SHORTCUT MEAL KITS 28 BEST DAIRY-FREE MILKS 18 FOODS TO FIGHT DIABETES

Garlic chicken with tandoori vegetables




54 ALL PACKED TO GO Try these healthy lunch box ideas that will keep you going all day 61 SPRING FRESH! Give your meals a real flavour burst with these in-season fresh vegies 66 STRETCH IT OUT! Make your family meals more filling without adding in unwanted kilojoules 74 HFG MAKEOVER Slice up this low-kilojoule quiche for a tasty brunch. It’s packed with veg, too 77 MEAL FOR ONE Enjoy this speedy proscuitto-wrapped chicken with a lemony sauce 78 5pm PANIC Take the stress out of mid-week meals — have dinner ready in under 30 minutes! 86 POT LUCK! Whip up one of our time-saving desserts that are ready to serve in pretty jars 89 FOOD FOR TINY TUMMIES Our homemade mini sausage rolls have added hidden vegies


HOW CAN I SPEED UP MY METABOLISM? Our experts explain how you can burn more energy every day


WALK YOUR WAY TO A FASTER METABOLISM Reach your weight-loss goals with our 4-week walking plan


TURIA PITT TELLS … HOW I STAY MOTIVATED Inspirational advice to keep your goals on track


HOW TO LOOK AFTER YOUR LIVER We show you why liver detox diets aren’t all that they’re cracked up to be


PROTEIN: SHOULD WE BE EATING MORE? Discover if we really need to add protein snacks to our day



Sesame-soy salmon with stir-fried rice


Smashed black bean, avocado & rocket wrap



21 GIVE ME FIVE! New findings on why it’s so important to eat your five serves of veg each day 22 SHOPPING NEWS Our dietitian scours the shelves to find the best healthy new foods and in-season ingredients 25 SMART SWAPS: TAKEAWAY LUNCH Tips for choosing better options 28 THE BEST DAIRY-FREE MILKS If you’ve ditched dairy, you may be short-changing your health. Here are the best milk alternatives that will ensure you don’t miss out on any nutrients 30 HOW MUCH SALT IS IN THAT MEAL KIT? You might be surprised to see how much salt is in some popular meal kits 32 FOODS TO BOOST MEMORY IN EXAMS Follow our eating tips to bolster your brain power and get the results you deserve in your exams!

8 WELCOME A word from our editor, plus subscribe today for your chance to WIN prizes! 11 YOUR SAY Plug into what everyone’s been sharing with us this month via social media 14 NEWS BITES Get all the freshest health and food news 18 CATHERINE SAXELBY’S HEALTHY HABITS: 5 HABITS FOR IMPROVING INSULIN RESISTANCE Get into these healthy habits today to lower your risk of type 2 diabetes 92 SUBSCRIPTION SPECIAL OFFER Win a fantastic state-of-the-art sound system that’s worth more than $5,400! 94 HOW MUCH DO I NEED TO EAT? A guide to help you estimate your daily requirements 96 REFERENCES 98 10 THINGS that just might take you by surprise in this issue! 99 RECIPE INDEX




A sound system worth over


Subscribe today for your chance to WIN! A fantastic state-of-the-art sound system could be yours when you subscribe to Healthy Food Guide this month. This premium prize includes Jamo bookshelf speakers, and a Marantz CD player and stereo amp. Go to p92 and subscribe today! Healthy Food Guide is packed with easy recipes approved by dietitians, plus expert advice and practical tips for healthy eating.



Mother Earth Fruit Sticks are specially formulated to be tasty, healthy snacks that every child will love. Baked with real fruit, grains and absolutely no artificial colours or flavours, they are a delicious addition to the lunchbox.

can do for you!


EDITORIAL TEAM Editor Andrea Duvall Dietitian Brooke Longfield, BSc (Nutrition) (Hons), APD, BAppSc (Ex&SpSc) Art Director Brydie Noonan Subeditor Carolin Wun Editorial/Digital Coordinator Kelly Mullinger Contributors Julz Beresford, Alice Brodie, Chrissy Freer, Devin Hart, Liz Macri, Mark O’Meara, Kerrie Ray, Sarah Swain, Ian Wallace Contributing dietitians Megan Cameron-Lee, Catherine Saxelby, Claire Turnbull ADVERTISING SALES National Advertising Manager Melissa Fernley Phone (02) 9901 6191 Advertising Manager Bianca Preston Phone (02) 9901 6327 Circulation Director Carole Jones Production Manager Peter Ryman Production & Digital Services Manager Jonathan Bishop Subscription Enquiries Toll Free: 1300 361 146 or +612 9901 6100 Email: or go to International Licensing and Syndication Phil Ryan,

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 or celebrity endorsements. We smooth out any confusion caused by ‘pseudoscientists’.

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

Every recipe in Healthy Food Guide is healthy hfg RECIPES






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

you’ll need …

Pop a delicious dinner on the table tonight in under 30 minutes!

PER SERVE 2 pancakes) 1517kJ/363cal Pro ein 33 0g Total Fat 11 9g Sat Fat 3 3g Carbs 26 9g


Sugars 5 0g F bre 7 3g Sodium 745mg Ca cium 77mg ron 3 1mg

Chinese style pancakes with hoisin chicken

Rec pes Megan C meron- ee Pho og aphy Mark O Mea a Sty ng Ju z Be esford Food p ep Ke r e Ray


cooked chicken

+ MONDAY Chinese style pancakes with hoisin chicken Serves 4 Cost per serve $3 10 Time to make 10 min

9dairy free 4 eggs 1 cup wholemeal plain flour 4 cups cos lettuce sh edded 1 x 300g packet coleslaw salad 2 cups shredded cooked chicken breast 4 shallots sliced ¼ cup hoisin sauce 1 2 easpoons chi li flakes (optional)

1 Whisk the eggs, flour and 1 cup of water in a medium bowl to make a thin batter. 2 Spray a large non-stick frying pan wi h olive oil and set over medium high heat. Add ¼ cup of bat er and swirl pan gently to form a thin layer, about 18cm in diameter. Cook for 5 seconds each side, then remove and cover to keep warm. Repeat with remaining batter to make 8 pancakes. 3 Top pancakes with lettuce, coleslaw, chicken and shallots. Drizzle on the hoisin sauce and sprinkle with chilli flakes, if using. Gently fold or roll up the pancakes to serve. Note Use a frying pan of about 20cm diameter or a crepe pan.

cos let uce

+ shallots

plus + wholemeal plain flour + packet coleslaw salad + hoisin sauce + chi li flakes


www heal hyfoodgu de com au


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


9dairy free 9diabetes friendly 9gluten free 9vegetarian

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

Healthy Food Guide is a Programme Partner of the Dietitians Association of Australia. To find an accredited practising dietitian, visit


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




1 p79 Whip these Chinese-style pancakes with hoisin chicken on the table in 10 minutes — so easy!

2 p72 We’ve revved up simple steak and mash into a healthy dinner that’s really satisfying!


f you find yourself holding this magazine as a first step on a journey towards better health, we’ve got plenty of empowering information and lots of delicious recipes on the following pages to help you reach your goals. One of the most inspirational moments for me this month was chatting to Turia Pitt, who was savaged by burns to her face and body five years ago, and told she’d never walk again. Well, didn’t she proved her doctors wrong! This month, Turia competes in the World Ironman Championships in Hawaii. Her upbeat and positive attitude is


one that we can all be inspired by. Turia says, whatever your health goals, “if you want to see progress, it’s OK to go slow, just don’t stand still”. And so this month, we’re urging everyone to not stand still — and start moving! We all need to aim for 150 minutes of activity a week — which seems a lot until you break it down into half an hour, five days a week. Try our 4-week walking plan to step into the warmer months with renewed vitality, and rev up your metabolism, too! Also, back by popular demand, we have a new 32-page gluten-free recipe booklet, free with this issue. So, what are you waiting for? In your hands are all the tools to be the healthiest version of you that you can be — grab that goal!

Andrea Duvall, Editor

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

3 p86 You’ll want to tuck into one of these chocolate custard pots for dessert … what a treat!


Subscribe to HFG magazine today and you’ll go into a draw to win great prizes every month! SUBSCRIBE NOW and you could WIN an Aladdin flask and great food books — a prize pack valued at over $116!

“I look for simple ways to support my cholesterol health”

Image is not of the person quoted.

ENLIVA® once-daily natural supplement upport Take ENLIVA® every day as a natural supplement to su cholesterol health, along with a healthy diet and lifeestyle.* *In healthy individuals.

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Always read the label. Use only as directed. ENLIVA® contains the following strains: Lactobacillus plantarum (AB-Life® formulation: CECT 7527, 7528, 7529). Each capsule contains 1.2 billion probiotics per 100mg. BGP Products Pty Ltd. trading as Mylan EPD. ABN 29 601 608 771. Ph: 1800 314 527. ENLIVA® is a registered trademark. AU-ENL-2016-29. Date Prepared: July 2016. ABB3298/HFG. CHC71605-06/16

yoursay Australian Healthy Food Guide

LET R of th H T

Brought to you by

A vis to sizing your f CEREALS GRAINSISOR … ONE SERVE

1 slice bread


A small ndf of nuts or seeds (30g)

1 small potato

1 cup broccoli

1 large carrot

g eggs

palm size piece of raw meat or chicken (90 100g)



serves a day


½ ½ p cooked o canned legumes

1 cup leafy greens


2 s ices reduced fat cheese (40g)

Gu de nes on Aust a an D e ary

1 cup cow s m lk or ca cium fortified alternative

and based Comp ed by d et t ans


not every day

Each of these is 600kJ the r ght size for an occasional treat between meals.

5 6 lollies


Half a 50g packet of potato ch ps

serves a day




A 200g tub of yoghurt


2 small choc chip biscuits

A row (4 squares) of chocolate

2 teaspoons oil

¼ of an avocado

1 apple

1 cup strawberr es


serves a day

A g ass of wine (200ml)

1 sma l sweet muffin

2 small scoops of ice cream

th r h po t n d


Got something to share? Connect with us…

@hfgaustralia #cookwithhfg


A guiding light The free portion size guide that came with your September 2016 issue was a huge eye-opener! Boy was my portioning out of whack! I was completely lacking in some food groups and overdoing other By following this helpful guide, my partner and I feel 10 times better and are now full of energy Simonne Johnson, SA

Forever young

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


We all want to look young. I avoid sun, drink lots of water, don’t drink alcohol and use skin care, but I hadn’t realised some foods actually age me (‘What to eat to slow ageing’, Sept 2016). This article has helped save me lots of money. Thank you. Cheryl Fyfe, VIC




What to EAT to

slow ageing Ageing is inevitable, but how fast it happens is, in a lot of ways, up to you As dietitian Brooke Longfield explains, it starts with what you eat

emailed to me are a life and time saver as I can read the recipe on the way home, collect the ingredients and, hey presto, dinner is ready! Hayley Parker, VIC

Foods rich in vitamin C help fight wrinkles & keep skin supple 32

www healthyfoodguide com au


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A Panasonic microwave oven!

Share your news, views and photos of HFG recipes by mail, email or social media and be in the running to win a Panasonic microwave oven! The Panasonic 27 Litre NN-SF574S Microwave Oven features Flatbed Technology. This eliminates the conventional turntable which allows more room for larger dishes, and makes it easier to clean!

❋ Congratulations to this month’s winner – Simonne Johnson of SA – who has won a Maxwell & Williams prize worth over $249!

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



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WE ASKED: Do you think tha there should be a compulso warning label on foods that say ‘sugar added’? YOU REPLIED: Ř This especially NEEDS

Ř Yes, it would make

to happen on the foods marketed towards children!

Debbie Radford

shopping much easier.

Adriana D Prospero

Ř I’m not sure it would

Ř I may not agree with the

change anything, as so many people believe that sugar is not really harmful.

‘any sugar is death’ train, but this would be the most beneficial thing, apart from nutrition label education.

Amber Beck

Jess Hogg

miss Don’t your n out o owbag HFG sh ver o wor th * $70!

via Instagram Dinner inspo thanks to @hfgaustralia – delicious lamb shank & tomato soup (Aug 2016)! @menuconcepts

Come visit us! f you’re in Melbourne on October 8 and 9, visit us at the Gluten-Free Expo, Melbourne Exhibition Centre, South Wharf. Health experts will discuss gluten-free diets and there’ll be plenty of delicious gluten-free foods to sample. If you subscribe to HFG at the Expo, you’ll receive a FREE showbag.

via Instagram Chickpea, mandarin & pistachio cake (Aug 2015). A healthier sweet treat that’s jam-packed with fibre! @mypracticalpantry


via Instagram Greek baked fish with roasted potatoes from the September issue of @hfgaustralia! @clean_treats *Only available at the Gluten-Free Expo. Photo depicts a portion of the products in every showbag.


hfg NEWS


Keep up-to-date with th in health and food new

he art of

FOOD PORN Bitter news for sweet tooths! Sour lollies are more harmful than regular sweets, according to consumer advocacy group Choice. It found that 20 popular sour

lollies are so acidic, they erode tooth enamel and can burn the cheeks, gums and tongue if sucked for too long.

Taking photos of your meals doesn’t always show reality — more a glamorised version of it. US food researcher Dr Brian Wansink has discovered our desire to gild the truth is nothing new. He found that “frequently depicted foods are not frequently eaten foods”. In fact, 500 years ago, Renaissance paintings featured lobsters, artichokes and lemons. Seems like we all like to impress!


rs of TV a week have the age of 20 years. n University say that me of all kinds during protect bone strength out adult life. Research, 2016


Text: Andrea Duvall. Photos: iStock.

Square eyes can

Oh, sugar! If you’re tempted by the bickie jar as you make your morning cup of tea, consider this: Eating just one sweet biscuit each day adds an extra 12 teaspoons of sugar to your week. That’s nearly 3kg of sugar a year!

‘Fat’ gene discovered The notion that some people have a ‘fat’ gene giving them a slow metabolism has been partly pro of a rare gene ty Samoans, it com a 35 per cent hig risk of being obe The gene occurs sometimes in Ea Asians and quit rarely in African or Europeans, but researchers stress that diet and exercise influence your health more than a single gene do

Food cover-up We’re more likely to think that a food is of better quality when it comes in eco-look packaging, such as brown paper with green logos. And we’re willing to pay more for it too, according to food marketers. Don’t judge food by its cover! Food Quality and Preference, 2016

Nature Genetics, 2016 OCTOBER 2016 HEALTHY FOOD GUIDE


hfg NEWS

newsbites Don’t cave into the CRAZE People with diabetes have been warned against getting swept up in the paleo diet craze of eating like our caveman ancestors. A spokesperson for the Australian Diabetes Society warns: “While it’s tempting to emulate celebrities who look great and spend a lot of time in the gym, if you’re overweight or live a sedentary life, it may be quite risky to adopt a high-fat diet … and if you have diabetes it can be downright dangerous.” Medical Journal of Australia, 2016



Text messages asking overweight teens to eat better can help weight loss, a US study has found. The teens were sent messages like “Can you promise to eat 30g of cereals each i b f h l? Please txt back Yes or No. and were more likely to ke it off than those who didn receive these text message Psychology & Health, 2016






hfg NEWS


habits for improving




RESISTANCE It can lead to type 2 diabetes, but insulin resistance can also be reversed by following these simple lifestyle changes.

Add just half an hour of activity to your day to help lower insulin levels

nsulin transports glucose (sugar) from your bloodstream into your cells. But when your cells don’t respond properly to insulin, this is called insulin resistance. This means that glucose can’t get into your cells, which causes a build-up of glucose in your blood, and as a result, your body has to release even more insulin. This process is how you develop type 2 diabetes. But here are five simple tips to help reverse it.


Be more active

Try to be active for at least 30 minutes every day. It doesn’t have to be fast-paced ‘sweaty’ exercise; you can simply increase your regular activity by using the stairs and walking to the shops. Avoid sitting for prolonged periods by standing up and stretching, jogging on the spot, or going for a two-minute walk.


Eat more legumes such as high-fibre hoummos 18

Boost your beans

Find tasty ways to add high-fibre beans, lentils, peas and chickpeas (collectively called legumes) to your diet. Use hoummos (made from chickpeas) as a dip or spread. Throw lentils into soup to thicken it. Toss a can of chickpeas into curries and casseroles for extra flavour. An added benefit is that legumes give you long-lasting energy.


Lose excess weight

Losing weight, especially around your middle, will reduce your insulin resistance if you’re overweight. If you’re pre-diabetic, this will slow the onset of type 2.


Ditch the refined carbs

Choose low-GI or high-fibre foods at every meal. Enjoy rolled oats in muesli or porridge at breakfast; wholegrain bread at lunch; and whole grains such as pearl barley, quinoa or low-GI brown rice at dinner.


Say ‘no’ to daily treats

Try to break the habit of having ‘treat’ foods such as soft drinks, biscuits and pastries every day. These make up a third of Aussies’ food intake and are a big contributor to weight gain. Limit alcohol to two standard drinks a day, and have at least two alcohol-free days a week.

Photos: iStock.







healthier takeaways

best milk alternatives

salt surprise in meal kits

Source: Nutrition & Dietetics, 2016. Photo: iStock.

GIVE ME FIVE! Do you eat your five-a-day? Well, only seven per cent of Australians are eating the recommended five serves of vegies each day. And yet there’s overwhelming evidence we can protect our bodies against chronic disease by doing just that. The antioxidants abundant in vegies “help with the stress of metabolism by making our blood vessels ‘more bouncy’, and also help our liver deal with what life throws at it,” explains Dr Duane Mellor, the Dietitians Association of Australia spokesperson.

In a new study, researchers have discovered that the carotenoids (antioxidants) found in everyday vegies such as carrots, pumpkin and spinach may halve your risk of developing insulin resistance, a major risk factor for type 2 diabetes. To help you reach your daily target, we add in a minimum of two serves of vegetables in every recipe in Healthy Food Guide, with some recipes even ticking off on all five serves. That’s what we like to call ‘bang for your buck’!





EAT NOW! citrus fruit

Bright pink and red grapefruits are rich in the cancer-fighting antioxidant, lycopene.

Juicy, fresh citrus fruit really is nature’s candy. Now at its peak, it’s the ideal snack!

Oranges Oranges contain more fibre than most other fruit.



sh he

ou t re

Snack portions

Curry in a hurry

Grainy days

Sized just right, calcium-rich Coon Natural Cheese Snacks ($4.99 per 8-pack) are great for lunch boxes. Per 20g portion:

In less than five minutes, enjoy a fibre-rich fare with The Spice Tailor Bengali Coconut Daal ($5.49). Per 133g serve (as a side):

Grab two slices of Helga’s Gluten Free Wholemeal Bread ($6.49) and get 25 per cent of your daily whole grains needs.

338kJ (81cal), 5.2g protein, 4.3g sat fat, 150mg calcium

785kJ (188cal), 7.7g protein, 3.3g sat fat, 525mg sodium

Per 2 slices: 760kJ (182cal), 3.5g protein, 2.7g fibre, 312mg sodium


Text: Brooke Longfield. Photos: iStock.

Shelf watch

Blood oranges

Late season (Oct/Nov) fruits lose their tartness and are deliciously sweet.


vanilla extract

Microwave lemons for 5-10 seconds to make them easier to juice.

Vanilla contains numerous antioxidants, and is claimed to be able to relieve depression, kill harmful bacteria, and even work as an aphrodisiac. While none of these claims have been proven by large-scale scientific studies, what is certain is that vanilla is an essential item in every cook’s pantry. It has the ability to enhance other flavours used with it. Vanilla can also be added to your milkshakes and smoothies to ‘sweeten’ them without the extra kilojoules.


If a lime feels heavy for its size, it’s ready to be used.

Vanilla extract is distilled from

FRESH FOOD TIP d potatoes Keep washed white & re idge in a paper bag in the fr st longer – they stay fresher & la

e, QLD Road, Maroochydor duct Manager, Wises Leah Rollo, IGA Pro

vanilla beans using a mixture of strong alcohol and water. Good-quality vanilla extract is expensive, but the advantage is that it has a strong flavour, so a little goes a long way!

Vanilla essence is cheaper as it’s mixed with synthetic flavouring. The cheaper it is, the more diluted it’s likely to be. Essence also has a weaker flavour than vanilla extract.



Positively Nourish.

Chia. Positively Simple.


SMART SWAPS TAKEAWAY LUNCH If buying lunch is a daily ritual, it’s important to make the right choices. Dietitian Brooke Longfield shows you simple swaps to make it healthier.

At the sandwich bar




sat fat


Who g bread

White bread Values based on and FoodWorks nutrition software. Photos: iStock.








Single leaf of lettuce



Ask for extra salad

Shaved ham

Grilled chicken breast

At the sushi bar SAVE






Crumbed chicken roll with mayo

Salmon & avocado roll with wasabi

Deep-fried spring roll

Prawn rice paper roll




At the noodle bar Fried rice









Steamed rice


At the burger joint








Raisin toast

Double bacon cheeseburger

Grilled chicken burger with extra salad







Large full-fat latte

Chilli basil chicken with rice

Tom yum soup

At the coffee shop

Regular skim milk cappuccino

Fried egg







Banana bread 26

Chicken pad Thai

Laksa soup


Date scone

Caesar salad

Greek salad

Feed Your Vego

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Rich in vitamins, minerals and antioxidants, Sunwarrior has the highest amount of (non-soy) raw, whole-grain sprouted, vegan protein of any product available and contains absolutely no chemicals, dairy, whey, fillers or added sugar. Choose Sunwarrior CLASSIC or the new Certified Organic Sunwarrior CLASSIC PLUS for the added amino acid balancing effect of peas, chia seeds, quinoa, and amaranth. With Sunwarrior it’s easy to make the most delicious and nutritious smoothies in a heartbeat. Available in Natural, Vanilla or Chocolate flavours at selected Coles, Woolworths, Independent Supermarkets, Health Food Stores,, Pharmacies,, or our Website.

Now in new packs


The best

dairy-free milks G

one are the days when choosing your milk was as simple as deciding between full fat or skim. These days, there’s an extensive range of non-dairy milk alternatives to tempt your tastebuds. If you’ve taken dairy off the menu, you may need to consider the rest of your diet to make sure that you don’t miss out on any of the important nutrients that cow’s milk offers. (It’s one of nature’s best sources of calcium, after all). The right milk alternative for you depends on your reason for not drinking cow’s milk in the first place. So, we’ve selected the best brand for every need.


Have you got tummy trouble? If you suffer from Irritable Bowel Syndrome, then cutting back on lactose (the natural sugar in milk) may reduce bloating and discomfort. Fortunately, milk is available in lactose-free and low-lactose variants. As these are made from cow’s milk, you’ll still get plenty of protein and calcium, but the lactose has been broken down, making it easy to digest. HFG pick Liddell’s Lactose Free Hi Calcium Skim Milk has all your daily calcium needs in just two glasses.

DID YOU KNOW? Some almond milks have just five almonds per glass and a heap of sugar, so it pays to check the pack

Don’t like the taste? Can’t stand the taste of milk, but love cheese and yoghurt? While cheese and yoghurt will provide you with protein and calcium, you might like to try a nut milk (which tastes different to cow’s milk) such as almond milk, or an almond and coconut milk blend.

Photos: iStock.

Problems with lactose? Keen to try coconut milk? There’s a vast array of milk alternatives on the shelves now, so HFG’s dietitian Brooke Longfield pours over which is best for you.


things to look for when buying milk Ř UNSWEETENED

Check the ingredients list for one with no added sugar.

Ř CALCIUM-FORTIFIED Pick one with more than 120mg calcium per 100ml. Ř HIGH PROTEIN Aim for a minimum of 3g protein per 100ml.

n mind some brands have sugar added, so try choosing unsweetened where possible. HFG pick Vitasoy Unsweetened Almond Milk is enriched with calcium and has no added sugar.

Are you vegan? Soy milk has the closest nutrient profile to cow’s milk of all the dairy alternatives. Unlike rice, almond and oat milks, soy milk is high in protein so it’s ideal for vegetarians and vegans who don’t get protein from meat. Brands that are calcium-fortified, with at least 120mg calcium per 100g are best. This ensures that one glass delivers a third of your daily calcium requirements for strong bones. HFG pick Sanitarium So Good Essential is high in calcium and fortified with essential nutrients such as folate, iron and B vitamins.

Trying to lose weight? Milk has long been blamed for weight gain, but research shows that people who include dairy in their diet lose more weight and have more lean muscle than those who skip it. Rice, almond and oat milks are lower in kilojoules than cow’s milk, but they lack protein, which keeps us full. So, don’t ditch dairy if you’re trying to lose weight. Switch to reduced-fat cow’s milk to cut saturated fat and kilojoules. HFG pick The Complete Dairy High Protein Light Milk is rich in satisfying protein. OCTOBER 2016 HEALTHY FOOD GUIDE



How much is in that meal kit? Could that fuss-free dinner be a box of trouble? Dietitian Brooke Longfield checks out how much salt is hiding in popular meal kits.


re you a ‘lazy foodie’? Market researchers have coined this term to describe the 52 per cent of Aussies who love good food but haven’t the time or energy to spend on elaborate cooking. It’s no wonder there’s been an explosion of ‘meal kits’ available on supermarket shelves. The idea of one box of ingredients, step-by-step instructions and exciting flavours is appealing when you’re time poor. However, some brands come with a sea of salt — sometimes over half your daily limit in just one serve. Eating too much salt sends your blood pressure soaring, putting you at risk of heart attack and stroke. Packaged foods are one of the biggest sources of salt in your

diet. But with some attention, meal kits and flavour bases can have a place in a healthy diet. It pays to look at the nutrition information panel on the back of the box. Choose one with less than 500mg sodium ‘per serve’. Providing you don’t sprinkle in extra salt, this will ensure the salt content of your meal is kept at a healthy level. Adding extra vegies to your meal can offset the negative effects of salt. Broccoli, spinach and pumpkin are high in potassium, which helps restore the balance of salt in your body. This keeps your blood pressure from rising. So, add a minimum of one cup of colourful vegies per person in addition to what the recipe requires. The more the better!

Adding extra vegies can counter the effects of too much salt



505mg Master Foods Beef Stroganoff Recipe Base


941mg Old El Paso Mexican Rice Kit Chili and Garlic

Check that your meal kit has less than


Daily upper limit for salt is 2300mg. Values correct as of July 2016. Based on sodium per serve, prepared as directed using listed recipe ingredients, where possible. Salt photo: iStock.





Marion’s Kitchen Thai Red Curry Cooking Kit

Kan Tong Thai Green Curry Cooking Sauce


530mg Continental Creamy Tuna Mornay Recipe Base






Old El Paso Healthy Fiesta Burrito Kit

Passage to India Butter Chicken Simmer Sauce






Campbell’s Real Soup Base Chinese

Wokka Thai Chilli Tom Yum Soup Base

Hart & Soul All Natural Laksa Soup Kit OCTOBER 2016 HEALTHY FOOD GUIDE




The heal omega-3 fats in a can of tu are strongly linked to bette brain function and it’s a tasty substantial sna




Nibble on trail mix — nuts are rich in iron and zinc which sharpen the memory, while the dried fruit will help satisfy your sweet cravings.


emory in exams hether you’re studying for exams or working hard mentally, foods will fuel your concentration and thinking power.


Stay hydrated — a study found that students who sipped water during an exam performed 5 per cent better than those who didn’t sip.


Text: Brooke Longfield. Photos: iStock.


Wholegrain toast with peanut butter provides low-GI carbs and B vitamins for energy, plus healthy fats to bolster brain function. It’s a winning pre- or post-study snack.


Nee onTry Rea Chickpea S healthy, balanced meal that won’t leave you in a post-lunch slump.

foods that give you long-lasting energy (not sugary snacks). If your exam is in the morning, e enough time to sit down roper, healthy breakfast. ’re studying in the oon, have a light, but ying lunch. A heavy l will leave you ling sleepy!

A high-fibre muesli bar



Hard-boiled eggs are filling, portable, and packed with choline, a nutrient that improves your memory and mental alertness.

When sugar cravings opt for a piece of fru which is more sustai than that chocolate b


Stop your tummy rumbling in the middle of an exam by eating a pre-exam tub of protein-rich reduced-fat yoghurt.


Too anxious for solid food? Sanitarium Reduced-Sugar Up & Go is easy to digest and provides hunger-busting protein and fibre. OCTOBER 2016 HEALTHY FOOD GUIDE



how to boost metabolism

• protect

your liver

• the

truth about protein

TAKE A HIKE Instead of heading straight to the couch after dinner, lace up your joggers — believe that just walking, or abo improves your


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Text: Brooke Longfield. Sources: Diabetes Care, 2013; International Journal of General Medicine, 2011. Photo: iStock.

Get better

is a good w which improves Plus, you’re not TV and other el which leads to


Lose some

more boost which helps wit

❋Take big strides towards good health with our 4-week walking program on p42.




Photos: iStock.

Take off on a journey towards a faster metabolism with our expert advice


How can I

speed up my

METABOLISM? A faster metabolism means quicker weight loss. But how easy is it? Dietitian Brooke Longfield asks leading nutrition experts how to rev up your metabolism.


can’t lose weight, so I obviously have a slow metabolism. This is something that many of us have thought at some point. But is your metabolism really to blame for your weight woes?

Understanding metabolism

Your body also burns energy while digesting food, and this accounts for around 10 per cent of your total metabolism. The remaining amount (roughly 20 per cent) is burned up whenever you are moving — whether it’s fast-paced, sweaty exercise or simply jiggling your toes. “Some people are ‘fidgeters’ and burn up more energy just by the constant moving or twitching of their body,” says Dr Janet Franklin, senior clinical dietitian at Metabolism and Obesity Services at RPA Hospital.

‘Fidgeters’ burn up energy just by constantly moving and twitching their bodies

Your metabolism is essentially your body’s engine. And your metabolic rate is the rate at which your body burns kilojoules. Your body uses up kilojoules even for simple things like breathing and pumping blood. Such basic bodily functions are what we call your resting metabolic rate, and they use up around 50–80 per cent of your daily energy (kilojoule) expenditure.




Can you have a slow metabolism? Like the engine of a car, some people’s metabolisms are more efficient than others. “Everyone has a different metabolism, just as everyone’s genetic predisposition differs,” says Dr Helen O’Connor, accredited practising dietitian and senior lecturer at Sydney University. “For instance, some people have lower resting metabolic rates relative to their body weight, and this may predispose them to gaining weight more easily.” Dr Franklin agrees. “Genetics does play some sort of role in our metabolism. Some people are able to burn up the equivalent energy expenditure of a 10km run just by going about their everyday life.”

Do thin people have a faster metabolism? No, in actual fact, larger bodies have higher resting metabolic rates than lean ones, as they have more muscle and bigger organs that require more energy just to keep them working. “When someone is carrying around extra weight, the energy required to move that weight is quite significant,” explains Dr O’Connor.


Doing housework is a great way to burn up kilojoules

How can I speed up my metabolism? While there’s no quick fix, it is possible to achieve a faster metabolism. You’ll need to make a number of changes to your routine, and stick to them each day until they become second nature to you, like new healthy habits. In combination, these changes will help you burn more kilojoules on a daily basis.


Move more

Using your muscles in absolutely any way means you’re burning up kilojoules. As we’ve discovered, even fidgeting helps. But moving more doesn’t have to mean getting to the gym more often. Start by trying to increase the amount of incidental or unplanned activity you do each day, so you’ll burn more kilojoules without even trying. For instance, take the stairs instead of the lifts. Also, household chores like vacuuming, dusting and washing the car are all big kilojoule burners.

METABOLISM: DOES IT SLOW WITH AGE? Yes, it does. “The main reason this happens is because we lose muscle mass as we age,” says Dr Janet Franklin, Senior Clinical Dietitian at Metabolism and Obesity Services at RPA Hospital. This is usually because we are less active. Also, the changing hormones after menopause promote fat storage in women. So, by carrying more fat and having fewer muscles, an older woman will have a slower metabolism.

At work, make an effort to get out of your chair every half hour. Just standing up uses more energy than sitting down! On top of this, you need to put half-an-hour of heart-pumping exercise into your daily routine. The best way to do this is to find something you love doing, so you will want to stick to it. If you like meeting people, join an outdoor walking group or sign up to a group exercise program. If a quieter pace is more your thing, try yoga or spend more time doing moderate to heavy gardening. We know that many of you enjoy walking as your choice of exercise. So, turn to p42 for our 4-week walking program.

Muscle es tim r bu ns 4 joules o il more k , so ge t t than fa ing! p m u p


Build strength

An effective way to speed up your metabolism is to increase the amount of muscle tissue you have. This is because muscle burns about four times more kilojoules than fat tissue. “The more muscle you have, the more energy you burn, so therefore your metabolism will be higher. That’s why men tend to burn up more energy than women,” says Dr Franklin. Resistance training is a great way to build and maintain muscles. It doesn’t have to include lifting heavy weights; just using your own body weight counts as resistance training. For example, try doing squats, lunges, push ups and tricep dips. Resistance bands are also effective for building muscles, or you can join a Pilates or yoga class.

Find something you love to do, so it will be easy to do every day




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Lose weight b don’t crash d

Losing weight is achieved eating fewer kilojoules tha you burn off, but beware th severely restricting kilojou can have the reverse effect There’s mounting eviden that drastic dieting can actu slow your metabolism. “Qu simply, your body’s surviva kicks in and it goes into starvation mode,” says Dr Franklin. When faced with extreme hunger, your body “protects and holds on to fat stores because it doesn’t know when the next time food will be available. Instead, the body uses muscle as fuel, causing loss of muscle mass, which slows down your metabolic rate. Not good news if you’re trying to lose weight,” explains Dr Franklin. Extreme dieting also causes your body to crave high-kilojoule foods. “When the body detects that it’s losing a lot of weight, a whole range of hormones are released. These hormones trigger your appetite so that you go and seek food. And we’re not talking lettuce here; it’s high-energy, carb-rich foods that the body wants,” explains Dr Franklin. Then, after coming off a crash diet and returning to normal eating habits, your metabolism will have become slower, so you’ll gain weight more easily than before dieting. Most experts agree that a gradual and steady loss of between 500g and 1kg per week is a healthy safe amount of weight to lose

ty meals while still losing weight

achieved by reducing the amount of kilojoules you eat each day by around 2000kJ (500cal). Turn to p90 for our 7-day meal plan that is based on a daily intake of 6300kJ (1500cal), which will result in steady weight loss for the average adult. We’ve formulated this weight-loss meal plan so that you can still eat three tasty meals a day and enjoy healthy snacks, all while you gradually lose weight.

Pasta photo: Mark O’Meara.

A gradual loss of 500g–1kg per week is a healthy, safe amount of weight to lose

The bottom line A proven and safe way to improve your metabolism is to increase your muscle mass, which means you burn more kilojoules, and lose weight on a gradual basis. To help you reach these goals, turn over the page for your 4-week




he best way to give your metabolism a boost is to move more, and walking is a great form of exercise for everyone. You’ll need to walk each day for a substantial effect on your metabolism. Think of a time of day that fits into your schedule. If you’re an early riser, morning walks may work. Or perhaps you’d prefer walking away the stress of the work day at sunset. Maybe a half hour at lunchtime to refresh your mind is the perfect way to go for you.

1Go harder!

Are you pressed for time? Short bursts of higher intensity exercise can reap the same, if not more, rewards than long walks, as you’ll burn more kilojoules in the same amount of time. Walking up stairs burns 400 per cent more energy than a leisurely stroll on the flat, according to researchers at the University of Pennsylvania School of Medicine. Walking uphill also means you’ll be using and building more muscles than if walking on the flat, which will also increase your metabolism.

STEP IT UP Ř Find a route with a couple of steep hills to really rev up your heart rate. Ř No hills? Find a long set of stairs — your local oval may have one. Climb them moderately fast, then go back down them slowly. Repeat 3–5 times. Ř Take the stairs instead of lifts or escalators. Every bit of movement counts!


2Go faster!

Another way to build your muscles and burn more energy is to increase your pace. This doesn’t have to be a sprint; even power walking increases your huff and puff. Pump your arms back and forth as you walk, which helps propel you forwards and burns more kilojoules. Interval training is one of the best ways to maximise kilojoule burn and improve fitness. This involves bursts of high-intensity walking where you’re pushing as hard as you can, followed by a few minutes of more gentle walking; then repeat. This type of training burns kilojoules even after the workout has finished, which is called ‘EPOC’ — elevated post-exercise consumption. High-intensity training increases EPOC twice as much as low-intensity walking.

STEP IT UP ŘCombine walking with running/power walking. Use street signs or power poles to map out intervals. For example, jog the distance of two power poles or street signs, then walk to recover through another two. Repeat for 10–15 minutes. Ř Sign up for a short 5km charity run to give you something to train for. Better still, sign up with your partner, family or friend so you can push each other along. Ř Aim for at least two interval-style sessions each week to benefit your fitness.

Text & exercise program: Brooke Longfield. Photo: iStock.

Walk your way to a

3Add variety!


Many of us are creatures of habit, but when you do the same exercise over and over, such as walking the same route every day, your body gets used to it and it no longer has to work as hard. This means you start to burn fewer kilojoules and don’t get the same aerobic benefit.

Body weight exercise counts as resistance or strength training. Examples include squats, lunges, push ups and tricep dips. For each exercise, start with one set of about 8–10 repetitions. As you get stronger, increase the number of sets and add some hand weights if you feel comfortable.

Our 4-week program below includes a mix of long walks; short, steep walks; and interval sessions, plus a few resistance sessions. This combination will give you the best metabolic improvements, and also beat boredom, so you’re more likely to stick to it!

STEP IT UP ŘChallenge your body by frequently changing your exercise routine. Every time you do this, you give your metabolism a little kick-start as your body has to use new muscles and adjust to the change in activity.


Before you get started… get the all-clear from your GP. Start with a stretch and a five-minute gentle walk to warm up, and finish with a stretch to prevent injury. And, listen to your body. If it hurts, or doesn’t feel right, take a rest and just do what you can.








30-min brisk walk

10-min interval walk (1 min jog: 1 min walk)

20-min brisk walk + 15-min resistance training


45-min brisk walk with hills

15-min interval walk (2 min jog: 1 min walk)


60-min brisk walk


60-min brisk walk with hills








10-min interval walk (1 min jog: 1 min walk)


20-min brisk walk + 15 min resistance training

30-min brisk walk

30-min brisk walk + 20-min resistance training


15-min interval walk (2 min jog: 1 min walk)

45-min brisk walk with hills

30-min brisk walk + 20-min resistance training

20-min interval walk (3 min jog: 2 min walk)


30-min brisk walk + 30-min resistance training

60-min brisk walk with hills

20-min interval walk (3 min jog: 2 min walk)

30-min brisk walk + 30-min resistance training


20-min interval walk (3 min jog: 1 min walk)

45-min brisk walk + 30-min resistance training

20-min interval walk (3 min jog: 1 min walk)

90-min moderate walk

45-min brisk walk + 30-min resistance training




Turia Pitt tells…

How I stay motivated Turia Pitt was caught in a freak fire while running an ultramarathon, suffering horrific burns. How she’s fought back can teach us all about keeping motivated.

I really struggled with changing from being a fit, active person, whose self-esteem was tied up with what my body could do, to being someone who couldn’t walk, feed, dress themselves or do pretty much anything independently. That was pretty rough! But I soon worked out that if I kept setting small goals for myself — week by week and month by month — I would then be able to see results. My progression from not being able to walk at all, to being able to walk just one step felt enormous. Then I set a new goal for myself — to walk up one whole flight of stairs, then it was walking up all the flights. You’ve just gotta keep chipping away. I discovered that you can’t always rely on motivation because it comes and goes. Consistency is the key thing here — doing something every day. If you want to see yourself progressing, sometimes it’s OK to go slow, but just don’t stand still! Look for pportunities to improve and keep moving the direction of that goal.


hen Turia Pitt was caught in a freak firestorm during an ultramarathon in Western Australia’s Kimberley five years ago, she suffered burns to more than 60 per cent of her body. Given only a slim chance of survival, she’s defied the odds, not only learning to eat, talk and walk again, but this month sees her competing in the professional Ironman World Championship in Hawaii.


The fire may have changed Turia’s looks, but not her positive spirit

hat advice would you give people out staying on track when their goals em hard to achieve? You’ve got to be super clear on what you want to achieve and understand why you want to achieve it. Then, you gotta stick to that like glue — whether you want to lose weight, run a marathon, finish a university degree, get out of debt or build a new business … it all comes down to maintaining consistency. I have a few tools I use to stay positive. I’m a huge believer in practising gratitude — it’s

Interview: Andrea Duvall. Main photo: Delly Carr/IRONMAN. Inset: Melanie Russell.

How did you stay positive during your recovery and push yourself to succeed?

something I do every single morning and then at different times throughout the day. You know the cool thing about it? You can’t be grateful and angry at the same time. When you’re truly grateful, it is your only experience that you can have in that moment. Earlier this year when I was competing in my first Ironman, I would start mentally listing all of the things I was truly grateful for, just to get me through some of the tough patches.

What food habits have you had to change for high level competition? Unfortunately, the onion rings had to go! Seriously though, I used to be quite relaxed about what I ate; and would always eat when I was hungry, but I can’t do that with Ironman training. I’ve found that the more organised I am, the easier it is for me to eat well. I have a standardised meal plan at home (e.g. Monday is chicken with quinoa and carrot salad, Tuesday is a taco salad, Wednesday is steak with a sweet potato salad, etc.) Plus, I get my groceries delivered — that way, there’s no excuse for not eating well! I spend a lot of the year travelling to speaking engagements, and I like to make sure I keep feeding my body right, even when I’m away. I sometimes order a delivery of Eat Fit Food to make sure I can stay on track, particularly when I’m on the road.

You can’t always ❛rely on motivation – it comes & goes. Consistency is the key thing

Did your attitude to food change during your recovery? I was kind of like a little kid in terms of taste when I was recovering in hospital — I’d prefer to eat bland-flavoured food and sweet things. The biggest obstacle was the mask that I had to wear. I couldn’t eat with the mask on because it was super tight — I couldn’t move my jaw to chew. Plus, the mask was really difficult to get on and off — it took around 15 minutes to do it, and in the end only my partner Michael was able to do it! So to eat anything, I’d have to go through the rigmarole of taking the mask off and then putting it back on, and I had to make sure Michael was there. So, instead, I would often have weight-gain shakes made from protein powder, 500ml of milk, a banana and two eggs. Done!

What does your training regimen involve? For me, training’s not about flogging myself — the old ‘no pain, no gain’ doesn’t work for the long game. It’s all about consistency — showing up every day and taking small steps towards that goal. That’s what works. I also know how important it is to listen to your body, and to have a plan for the days when your body needs rest over training, or when your body needs to be pushed despite your mind telling you to stop. That’s when a good coach can make all the difference. The support of my coaches, Bruce and Christina Thomas, has been a game-changer for me. And I’ve also learnt that, more than anything, it is crucial to celebrate even the small wins. I congratulate myself for showing up to train — I celebrate each session I do, even the terrible ones, as well as every step I take towards the Ironman start line. If you are choosing to show up in your own life and work towards something big — well, that demands celebration! OCTOBER 2016 HEALTHY FOOD GUIDE



How to look after


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


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

Our liver works hard to rid our body of harmful toxins


What does your liver do?


Thanks to hepatologist Dr Rachael Harry and liver specialist dietitian Kerry MclIroy. Photos: iStock.

Helps manage blood sugar levels

Our liver turns the carbohydrates we eat into glucose for our body to use as energy. And when we eat more carbs than we need, our liver stores the extra glucose as glycogen. Some of the excess carbs are stored as fat (triglycerides). When our blood sugar levels drop (usually when we haven’t eaten for a while), our liver kicks in and converts the glycogen back into glucose for energy. This keeps the amount of glucose (or sugar) in our blood steady, so that our body has enough fuel in between meals.


Breaks down fat

The liver makes about a litre of bile a day. Bile is a digestive juice, and works a bit like washing-up liquid. It helps break down fat in food, allowing us to absorb fat-soluble vitamins. The liver breaks down stored fat (triglycerides) only when it absolutely needs to, because it is difficult to convert fat into glucose for energy. The body only uses fat when carbs are scarce. The liver also makes cholesterol, along with little transporters called lipoproteins. These move cholesterol and triglycerides around our body. (See ‘Cholesterol facts’ box on p49.)


Converts protein

The liver also breaks down protein in food to use as energy, or converts them into other fuels as our body needs them. As this happens, a toxic by-product called ammonia is made. Our liver then converts this into urea, which is removed by our kidneys via our urine.

Our liver is a triangular organ sitting under our ribs


Filters toxins

Our body is exposed to a range of toxins from our environment, the food we eat, air we breathe, and most significantly, alcohol and medications. Our liver breaks down and neutralises these toxins, so that our body can safely get rid of them.


Stores nutrients

As well as storing glycogen and triglycerides, the liver stores important vitamins and minerals. These are released by the liver when they are needed.


Activates vitamin D

While most of our vitamin D does come from sunlight, it’s our skin, liver and kidneys that work together to make the active form of vitamin D that our body can easily use. OCTOBER 2016 HEALTHY FOOD GUIDE



Things that harm the liver Your liver in action The liver performs thousands of functions to keep our body working properly. Here are some interesting facts: Everything that we eat, breathe and absorb through our skin is detoxified and broken down by the liver. Harmful substances are filtered from our blood by the liver before it travels to the rest of our body. This triangle-shaped organ sits in the upper right-hand side of our body, usually up underneath our rib cage. It’s a myth that a man’s liver processes alcohol more quickly than a woman’s. The liver is our largest internal organ. Liver cells can regenerate. The liver can sometimes regrow itself after a damaged part has been removed by surgery (such as after a car crash or from cancer). But it doesn’t handle chronic abuse so well. For example, excess alcohol over time can cause irreparable damage.

ĕ ĕ ĕ ĕ ĕ ĕ


The liver can repair itself after sustaining an injury

Being overweight ĕ Type diabetes ĕ High 2cholesterol ĕ Excess alcohol ĕOne, or a combination, of these factors can lead to ‘non-alcoholic fatty liver disease’ (NAFLD). This occurs when there is more fat coming into the liver than it can push out. So, fat accumulates in the liver. An estimated 85 per cent of obese individuals have NAFLD, and it is now the most common type of liver disease in the world. Over time, excessive alcohol consumption can cause irreversible liver damage, called cirrhosis. This is when healthy liver cells are replaced by scar tissue, which reduces the liver’s capacity to regenerate. This cannot be repaired by a week-long ‘detox’ diet or detox supplements


ĕ No more tha ĕ At least 2 alc As a guide, one standard drink

ĕ 100ml wine ĕ 30ml nip spi ĕ 1 can (375m mid-strengt ĕ 1 middy (28


For more about units, check ou

How to keep your liver healthy

CHOLESTEROL FACTS One of the roles of our liver is to regulate the amount of cholesterol in our body. There are two types of cholesterol: ‘good’ (HDL) is heart protective; and ‘bad’ (LDL) increases risk of heart attack.



Manage your intake of alcohol. So, no more than two standard drinks of alcohol per day. Maintain a healthy weight. See an accredited practising dietitian for individualised advice. Manage your blood pressure and cholesterol levels. Ask your GP to be tested for these. Eat a varied, balanced diet. And include plenty of vegies, fruit and whole grains every day.

ĕ Our body needs some of both, but some


people have a genetic predisposition to making too much ‘bad’ cholesterol.

ĕ Foods containing cholesterol, such as


eggs and prawns, only have a small effect on blood cholesterol levels.


ĕ A diet high in saturated fat, such as butter, cream, processed meats and pastries, can encourage our body to make too much unhealthy LDL.

Eating more whole grains & vegies will benefit your liver

If you have any concerns about your liver, you are best to speak to your GP, as they will be able to test for any abnormalities with a simple blood test.

Recipe photo: Melanie Jenkins.

Are ‘detox diets’ really necessary? Detox diets claim to ‘cleanse’ or ‘flush’ our body of unwanted toxins that build up over time. Whether it’s the ‘lemon detox diet’ or a ‘3-day juice cleanse’, these diets share one main thing in common — they’re extremely low in kilojoules. So, while we may lose weight in the short term, what these diets fail to recognise is our body already has extremely efficient systems in place to remove toxins for us. In fact, our liver (and kidneys) are working hard to eliminate waste right now! According to consultant hepatologist Dr Rachael Harry, who specialises in liver disease, the popular belief that the average person is ‘overloading their liver’ is incorrect and has no solid scientific basis. “Some people say that the liver becomes clogged up with toxins and that we need to go on special detox or cleansing diets to clean it all up. But there is no evidence that this is true,” she warns.

Colourful quinoa sa lad

Find this recipe on






Should we be eating more?


rotein is being billed as the star ingredient in many of our everyday food items these days. So you’d be forgiven for thinking that we all need to be eating more of it. Let’s look at the facts …

Protein is key to feeling full Here’s the good news: Protein helps control our appetite and gives that satisfying feeling of fullness. Our body can’t store protein, so it needs a fresh supply each day. Health experts believe that our appetite is regulated by hitting a daily fixed target of protein from our food. So, if we have a diet that includes a lot of starchy, low-protein foods (think bread and sugary snacks), we’ll need to eat a lot more food in order to reach that all-important protein target.


By contrast, if we eat more protein-rich foods — for example, meat, fish, eggs, dairy, nuts — we then hit that target more quickly, triggering satiety and satisfaction. Given protein’s ability to control our appetite, choosing to eat foods rich in protein is helpful for weight maintenance. One of the world’s largest diet studies found that people on a high-protein diet that included low-GI carbs were more likely to keep weight off after 12 months compared to people on a much lower protein diet.

Photos: iStock.

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

What else does protein do? Protein is essential for building muscles, and having a greater amount of muscle mass helps to speed up our metabolism (see p36). Protein supplements and snacks have grown in popularity since a number of studies found that eating protein within half an hour of exercise can assist with muscle growth. But a glass of milk or a tub of yoghurt is just as effective as expensive protein balls, bars and drinks.

When should I eat protein? In Australia, we focus on eating large portions of protein-rich steak and chicken at our evening meal. We should, instead, space out our protein intake through the day. Making protein a part of breakfast and lunch, rather than just dinner, can help prevent the urge to snack on starchy carbs such as crackers and chips. And be aware that a healthy portion of red meat is about the size and thickness of your palm (roughly 100g raw weight of meat), and a bit more if you’re eating fish. If you find that your tummy is rumbling between meals, however, try one of these high-protein snacks: Ř small tub of unsweetened reduced-fat yoghurt Ř handful (30g) of mixed nuts Ř fruit smoothie made with reduced-fat milk Ř slice of cheese on a wholegrain cracker

Highly processed protein snacks aren’t always healthy choices

How much do I need each day? Not as much as you think! The average Australian adult eats almost double the protein that our body needs if we are not very active, according to the latest National Health Survey.

Can I have too much protein? More is not always better. Anything more than what we need gets stored by our body as fat. A very high-protein diet puts strain on our kidneys and liver which can be dangerous, especially if there are signs of pre-existing kidney disease. But the main problem with focusing excessively on eating high-protein foods is that we’re paying less attention to other foods, such as fruit, vegetables and wholegrain carbohydrates, which are equally important to our long-term health.

Are protein balls and bars ok? Many of these are made from highly refined protein extracts. Marketed as ‘high-protein’ snacks, they are also often loaded with artificial additives, fat and sugar (or artificial sweeteners) to help them taste good. So, they can be high in kilojoules. Just as highly processed carbs aren’t healthy choices, we should be wary of products made from processed protein. Instead, aim to eat whole foods which are naturally rich in protein, such as nuts, eggs and milk, because they provide additional nutrients essential for our good health.

in High-prote n e ft o re a bars es, iv it d d a in high r a g u fat & s

Join us at the 2016 Proudly owned and run by Coeliac Victoria and Tasmania 03 9808 5566

Saturday 8 & Sunday 9 October doors open at 9.30am Melbourne Convention and Exhibition Centre, South Wharf



hearty dinners

satisfying work lunches

easy desserts in jars SPRING FEVER Give your dinners a tasty makeover by using fresh, spring vegies, as featured on p61. Make your meals heartier by adding extra veg; and pack a work lunch that will keep you going all day!

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.

Blueberry cheesecake jars, p87

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

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.


9dairy free 9diabetes friendly 9gluten free 9vegetarian






All packed to go Ditch that plain cheese sandwich! We give you tasty lunch options, including snacks that will keep you going all day.


Smashed black bean, avocado & rocket wrap Serves 1 Cost per serve $2.55 Time to make 5 min

9vegetarian 9dairy free 9diabetes friendly ½ cup (85g) can black beans, rinsed, drained 1 shallot, thinly sliced 1 small tomato, diced Pinch of chilli flakes 1 wholemeal wrap 1 tablespoon avocado, mashed (see Cook’s tip) ½ carrot, peeled, grated 15g baby rocket 1 Place black beans in a medium bowl and mash with a fork, leaving some texture. Stir through the shallot, tomato and chilli. 2 Place wrap on a clean work surface, spread avocado down


centre of wrap. Top with bean mixture, grated carrot and baby rocket leaves. Roll up. Cover with cling wrap and refrigerate until ready for lunch. Serve wrap fresh or toasted in a sandwich press. Cook’s tip Squeeze a little lemon or lime juice over avocado to prevent it from discolouring.

Add these snacks Ř Crunchy boiled egg Halve 1 boiled egg and sprinkle with ¼ tsp dukkah Ř Sticks & dip 1 cup carrot and celery sticks with 2 tbs hoummos Ř Fruit & nuts 1 mandarin and 15 almonds Sticks & dip

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


Crunchy boiled egg


Smashed black bean, avocado & rocket wrap


PER SERVE (wrap + snacks) 2482kJ/594cal Protein 25.8g Total Fat 25.8g Sat Fat 5.6g Carbs 51.7g

Sugars 18.8g Fibre 20.6g Sodium 558mg Calcium 209mg Iron 4.9mg




Our balanced lunch boxes have plenty of healthy snacks to graze on at work

Chicken, chickpea & pumpkin salad Berry fresh yoghurt



PER SERVE (salad + snacks) 2658kJ/636cal Protein 44.3g Total Fat 22.0g Sat Fat 5.4g Carbs 54.0g


Sugars 28.1g Fibre 16.5g Sodium 565mg Calcium 565mg Iron 5.3mg


Chicken, chickpea & pumpkin salad Serves 1 Cost per serve $3.90 Time to make 20 min

9gluten free 9diabetes friendly 125g peeled pumpkin, cut into 2cm cubes 1 x 125g can chickpeas, rinsed, drained 50g cooked skinless chicken breast, chopped 50g oil-free roasted red capsicum, chopped 1 cup baby spinach 2 teaspoons white balsamic vinegar 1 teaspoon olive oil 1 Preheat oven to 180ºC. Line a small baking tray with baking paper. Place pumpkin on the prepared tray and lightly spray

with oil. Roast for 20 minutes, or until golden and tender. 2 Combine roasted pumpkin, chickpeas, chicken, roasted capsicum and spinach in a bowl. Transfer to an airtight container and refrigerate until ready for lunch. To serve, drizzle salad with balsamic vinegar and oil, and toss to combine. Cook’s tip In place of pumpkin, you can use ½ cup of leftover roast vegetables from dinner, such as potato or sweet potato.

Add these snacks Ř Berry fresh yoghurt 170g tub reduced-fat plain yoghurt sprinkled over with 2 tsp shredded coconut and ¼ cup fresh or frozen raspberries Ř Crackers & peanut butter 2 x 9-grain Vita-Weats spread with 2 tsp peanut butter (Use gluten-free crackers if needed)

Crackers & peanut butter




Tropical yoghurt


Broccoli, salmon & herb frittatas Serves 2 Cost per serve $3.00 Time to make 35 min Suitable to freeze

9gluten free 9diabetes friendly 75g trimmed broccoli florets 3 eggs 2 tablespoons reduced-fat ricotta 1½ tablespoons gluten-free plain flour 1 x 95g can salmon in spring water, drained, flaked 25g (1 cube) frozen chopped spinach, thawed, squeezed of excess moisture 1½ tablespoons chopped chives 4 cups salad leaves, to serve 1 Preheat oven to 160ºC. Grease and line the bases of 2 holes of a large, ¾-cup capacity muffin tin with rounds of baking paper.


2 Steam broccoli for 2 minutes or until just tender. Drain. Roughly chop and set aside to cool. 3 Whisk the eggs and ricotta together in a medium bowl. Stir through the plain flour, broccoli, salmon, spinach and chives. Ladle mixture into prepared muffin tins. Bake for 25 minutes or until filling is set, puffed and golden brown. 4 Set aside to cool completely. Cover and refrigerate until ready for lunch. Serve each frittata with 2 cups of mixed salad leaves. Cook’s tip The frittatas will keep in an airtight container in the fridge for up to 4 days.

Add these snacks Ř ‘Bruschetta’ corn cakes 2 wholegrain corn cakes topped with 1 slice reduced-fat cheddar, 1 sliced tomato, and basil leaves Ř Tropical yoghurt 170g tub reduced-fat plain yoghurt with ½ passionfruit and 1 tsp sunflower seeds

Broccoli, salmon & herb frittata


PER SERVE (1 frittata + snacks)

‘Bruschetta’ corn cakes

2003kJ/479cal Protein 46.0g Total Fat 19.3g Sat Fat 6.8g Carbs 24.5g

Sugars 16.3g Fibre 6.4g Sodium 534mg Calcium 894mg Iron 3.7mg



Australia’s Premier Women’s Fun Run

Sunday 4 December 2016 Catani Gardens, St Kilda

Refer 5 friends to win a car!

For all details and to enter go to:


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

This season’s brightest ingredients star in these tasty meals! See over …



hfg RECIPES 635,1* )5(6+ Ř watercress Ř orange Ř avocado

Grilled squid, watercress & orange salad

9gluten free 9dairy free 9diabetes friendly

½ x 400g can cannellini beans, rinsed, drained 1 small avocado, coarsely chopped, or scooped out 2 tablespoons lemon juice 1 teaspoon Dijon mustard 1 teaspoon wholegrain mustard 2 teaspoons olive oil

500g cleaned small squid tubes 1 bunch watercress, trimmed 3 cups baby rocket 1 Lebanese cucumber, peeled into ribbons 1 orange, peeled, segmented

1 Cut squid tubes open. Score inside using a criss-cross pattern, being careful not to cut right through. Cut into 4–5cm pieces. 2 Combine watercress, rocket, cucumber, orange segments,

Serves 4 Cost per serve $5.40 Hands-on time 20 min Cooking time 10 min

cannellini beans and avocado chunks in a large salad bowl. 3 Spray a grill plate or frying pan with oil. Place over high heat. Cook squid, in batches, for 2 minutes, or until browned and just cooked through. 4 Meanwhile, place the last four ingredients in a jar and shake well to combine. Add cooked squid and dressing to the salad bowl. Toss gently to combine. Cook’s tip You can use the other half can of beans in salads or soups, or mash them onto toast.



PER SERVE 1430kJ/342cal Protein 28.8g Total Fat 17.6g Sat Fat 3.9g Carbs 13.6g


Sugars 7.2g Fibre 8.2g Sodium 550mg Calcium 164mg Iron 4.3mg

Grilled squid, watercress & orange salad

Garlic chicken with tandoori vegetables (See recipe on p65)

Spring baby carrots give a sweet flavour to this

tasty dish!

635,1* )5(6+ Ř carrot Ř zucchini Ř asparagus OCTOBER 2016 HEALTHY FOOD GUIDE



635,1* )5(6+ Ř beetroot Ř carrot Ř garlic



PER SERVE 1501kJ/359cal Protein 43.0g Total Fat 8.6g Sat Fat 2.0g Carbs 13.1g


Sugars 12.9g Fibre 6.4g Sodium 235mg Calcium 201mg Iron 3.3mg

Turmeric pork with beetroot & carrot salad

Turmeric pork with beetroot & carrot salad

4 Whisk the honey, mustard, remaining oil and juice in a medium bowl. Add onion and Serves 4 Cost per serve $7.75 spinach, and toss to combine. Hands-on time 20 min Add sliced beetroot and carrots. Cooking time 15 min 5 Boil, steam or microwave the broccolini until tender; drain. 9gluten free 9diabetes friendly Serve pork with beetroot salad, ½ cup reduced-fat broccolini and reserved Greek-style yoghurt garlic yoghurt. Adding 2 garlic cloves, Cook’s tip If you don’t turmeric to crushed have a mandoline, use your meals can 4 tablespoons a vegie peeler, or slice help arthritis lemon juice beetroot and carrots as ¼ teaspoon turmeric thinly as possible. 4 x 200g lean pork cutlets, fat trimmed 1 tablespoon olive oil 1 bunch baby beetroots 2 medium carrots, peeled (p63) 1 tablespoon honey Serves 4 Cost per serve $5.10 1 teaspoon Dijon mustard Hands-on time 15 min ½ small red onion, thinly sliced Cooking time 40 min 3 cups baby spinach 2 bunches broccolini 9diabetes friendly

1 Preheat oven to 200°C. Line 2 large baking trays with baking paper. Cut 2–3 deep slashes into each piece of chicken. Heat oil in a non-stick frying pan over medium-high heat. Cook chicken for 2 minutes on each side, or until browned. Transfer chicken to one of the prepared trays. 2 Rub chicken with garlic and drizzle with half the lemon juice. Bake chicken for 35 minutes, or until just cooked through. 3 Meanwhile, combine yoghurt and tandoori paste in a large bowl. Add the carrots, zucchini, asparagus and chickpeas. Toss gently together to coat. 4 Place the carrots on second baking tray; bake for 10 minutes. Add zucchini to tray; bake for a further 10 minutes. Then add asparagus and chickpeas to tray and bake for a final 10 minutes, or until vegetables are tender. 5 Serve the roast chicken with 4 medium (200g each) skinless tandoori vegetables and garnish chicken thigh cutlets (bone in) with coriander leaves. 2 teaspoons olive oil Cook’s tips Reserve some 3 garlic cloves, crushed of the baby carrot fronds. 2 tablespoons Wash them well and Tandoori paste bolsters lemon juice scatter over the flavour without ¹⁄³ cup reduced-fat roasted vegetables extra kJs plain yoghurt with coriander leaves, 1 tablespoon tandoori before serving. You paste (see Cook’s tip) can find tandoori paste 1 bunch (12) baby in the ready-made sauces and carrots (see Cook’s tip) curries aisle in supermarkets. 1 large zucchini, cut HIGH into thick wedges PROTEIN 2 bunches asparagus, trimmed PER SERVE 1 x 400g can no-added-salt 1849kJ/442cal Sugars 4.9g chickpeas, rinsed, drained, Protein 46.3g Fibre 6.8g patted dry Total Fat 19.6g Sodium 517mg Sat Fat 5.1g Calcium 129mg ½ cup coriander leaves, Carbs 17.0g Iron 4.6mg to garnish

Garlic chicken with tandoori vegetables

1 Preheat oven to 200°C. Line a baking tray with baking paper. Combine the yoghurt, garlic and 2 tablespoons of lemon juice in a large bowl. Pour half into a small dish and set aside for serving. Add 1 tablespoon of lemon juice and the turmeric to the large bowl; stir. Add pork to turmeric mixture; coat well. 2 Heat half of the oil in a large non-stick frying pan over a medium-high heat. Brown the pork cutlets for 1–2 minutes each side. Transfer to the prepared tray. Bake for 6–8 minutes, or until pork is cooked through. 3 Meanwhile, thinly slice the beetroots and carrots using a mandoline (see Cook’s tip).




stretch it out! Feeling pleasantly satisfied at the end of your meal is an important part of eating well. Here, we show you how to ‘bulk out’ your evening meal by turning plain potato or rice into hearty and healthy fare.

Grilled chicken & mash gratin with mustard sauce

The basics… Mash fresh veg into potatoes to boost volume in this chicken dish. 66

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

(See recipe on p70)

Sesame-soy salmon with stir-fried rice (See recipe on p70)


The basics…

PER SERVE 1693kJ/405cal Protein 33.6g Total Fat 13.7g Sat Fat 3.2g Carbs 32.6g

Sugars 4.6g Fibre 7.3g Sodium 462mg Calcium 69mg Iron 3.3mg

Stir-fry tasty vegies with rice to make this hearty salmon dinner. OCTOBER 2016 HEALTHY FOOD GUIDE



Lamb steaks with sweet potato mash & roasted tomatoes


(See recipe on p72)

The basics… Mash and roast extra vegies to revamp sweet potato and lamb! 68

PER SERVE 1647kJ/395cal Protein 36.7g Total Fat 9.4g Sat Fat 3.1g Carbs 34.3g

Sugars 12.3g Fibre 10.5g Sodium 345mg Calcium 113mg Iron 6.6mg

Spaghetti with lentils, greens & ricotta (See recipe on p72)

The basics… Round out pasta with lentils, ricotta and extra greens!




Fill up and add flavour with extra veg Grilled chicken & mash gratin with mustard sauce (p66) Serves 4 Cost per serve $4.85 Time to make 40 min

9gluten free 9diabetes friendly 400g potatoes, peeled, chopped ½ head (500g) cauliflower, trimmed, cut into florets ¼ cup (60ml) reduced-fat sour cream 2 tablespoons finely chopped chives 2 cups baby spinach 2 tablespoons finely grated parmesan 8 chicken tenderloins (about 500g) 1 garlic clove, crushed 1 tablespoon wholegrain mustard ¹⁄³ cup (80ml) reduced-salt, gluten-free chicken stock 2 cups steamed green beans, to serve 1 Preheat oven to 160ºC. Boil the potatoes and cauliflower in a saucepan for 10–12 minutes, or until tender. Drain well. Return to pan and place over a low heat; mash vegies until smooth. Stir in 1 tablespoon of sour cream, 1 tablespoon of chives and all of the baby spinach. Cook, stirring, until spinach just wilts. 2 Transfer the mash to a 4-cup capacity ovenproof baking dish. Sprinkle with parmesan. Bake for 15 minutes, or until top is golden.


3 Meanwhile, spray a large non-stick frying pan with oil and place over a medium-high heat. Cook Kale is an chicken for excellent source 3–4 minutes of iron, calcium each side, or & fibre until golden brown and cooked through. Transfer chicken to a plate, and cover to keep warm. 4 Return the frying pan to a medium heat; add the garlic and wholegrain mustard, and stir to combine. Add the stock, bring to the boil, then simmer for 2 minutes, or until reduced by half. Remove pan from heat, stir in the remaining sour cream and chives. Season the sauce with cracked black pepper. 5 Serve chicken with the gratin and steamed green beans, drizzled with the mustard sauce. HIGH


PER SERVE 1400kJ/335cal Protein 36.2g Total Fat 10.7g Sat Fat 4.1g Carbs 19.0g

Sugars 5.8g Fibre 7.4g Sodium 315mg Calcium 135mg Iron 3.5mg

Sesame-soy salmon with stir-fried rice (p67) Serves 4 Cost per serve $6.20 Time to make 25 min, plus 30 min marinating

9dairy free 9diabetes friendly

2 tablespoons reduced-salt soy sauce 1½ tablespoons mirin (see Note) 2 teaspoons sesame oil 4 x 100g skinless salmon fillets 1 cup frozen baby peas 1 red capsicum, seeded, diced 1 small bunch kale, trimmed, centre vein removed, chopped 2 garlic cloves, crushed 2 cups steamed basmati rice 2 bunches steamed broccolini, to serve 1 Combine 1 tablespoon of the soy sauce, 1 tablespoon of the mirin and 1 teaspoon of sesame oil in a shallow glass or ceramic dish. Add the salmon fillets, turn to coat. Cover and set aside in the fridge to marinate for a minimum of 30 minutes. 2 Heat remaining sesame oil in a large wok over a high heat. Stir-fry peas and capsicum for 1 minute. Add kale and garlic; stir-fry for 2 minutes, or until vegetables are just tender. Add steamed rice and remaining soy sauce and mirin; stir-fry until heated through and combined. Keep the stir-fried rice warm. 3 Heat a chargrill pan or non-stick frying pan over a medium-high heat. Drain the salmon and lightly spray with olive oil. Grill salmon fillets for 2 minutes each side, for medium, or until cooked to your liking. 4 Serve grilled salmon on the rice with steamed broccolini. Note You can find mirin in Asian grocery stores or the Asian aisle of most supermarkets.






Adding more veg to your side dishes easily boosts a meal’s nutrition! Lamb steaks with sweet potato mash & roasted tomatoes (p68) Serves 4 Cost per serve $5.06 Time to make 25 min

9gluten free 9dairy free 9diabetes friendly 1 x 250g punnet cherry tomatoes, halved 450g sweet potato, peeled, chopped 2 teaspoons olive oil 1 garlic clove, crushed 3 teaspoons lemon zest 1 x 400g can no-added-salt cannellini beans, rinsed, drained 2 cups baby spinach leaves 1 teaspoon sweet paprika 4 x 125g lean lamb leg steaks, fat trimmed 4 cups mixed salad leaves, to serve 1 Preheat oven to 160ºC. Line a baking tray with baking paper. Place the tomatoes on prepared tray, and bake for 10 minutes or until wilted. Set aside. 2 Meanwhile, boil sweet potato for 10 minutes or until tender. Drain and set aside. Heat olive oil in the same saucepan over medium heat, add garlic and 1 teaspoon lemon zest and cook, stirring, for 1 minute, or until fragrant. Add drained beans and reserved sweet potato. Cook, stirring, until beans are heated


through. Mash roughly. Stir through baby spinach leaves until just wilted. Keep warm. 3 Combine the paprika and remaining lemon zest. Sprinkle paprika mixture evenly over lamb. Place a chargrill pan or non-stick frying pan over medium-high heat. Spray lamb lightly with oil; grill for 2 minutes each side, for medium, or until cooked to your liking. Transfer lamb to a plate, cover loosely with foil and set aside to rest for 3 minutes. 4 Slice lamb thickly. Serve lamb on the mash, topped with the roasted tomatoes and mixed salad leaves on the side.

2 teaspoons lemon zest 1 x 400g can no-added-salt lentils, rinsed, drained ¹⁄³ cup (80ml) reduced-salt vegetable stock 1 cup baby rocket ¼ cup (60g) reduced-fat ricotta, crumbled

1 Cook the pasta according to packet instructions, or until al dente. Add asparagus, sugar snaps and green beans for last 2 minutes of cooking time. Drain. 2 Meanwhile, heat oil in a large non-stick frying pan over a medium heat. Cook the leek, stirring, for 5 minutes, or until softened. Add crushed garlic and lemon zest; cook, stirring, for 1 minute or until fragrant. Add lentils and stock; bring to the boil, then reduce heat to low and simmer until (p69) stock is reduced by half. Green Serves 4 3 Add the lentil vegies add satisfying fibre Cost per serve $4.40 mixture and baby to this pasta Time to make 25 min rocket to the pasta and dish vegies; toss to combine. 9diabetes friendly Season well with freshly 9vegetarian ground cracked black pepper, 250g wholemeal spaghetti and serve topped with ricotta. 2 bunches asparagus, HIGH PROTEIN trimmed, thinly sliced 150g sugar snap peas, trimmed, sliced 150g green beans, PER SERVE trimmed, thinly sliced 1594kJ/381cal Sugars 3.7g 1 tablespoon olive oil Protein 20.1g Fibre 13.5g 1 leek, white part only, Total Fat 8.0g Sodium 212mg Sat Fat 19g Calcium 147mg thinly sliced Carbs 51.0g Iron 6.2mg 2 garlic cloves, crushed

Spaghetti with lentils, greens & ricotta


A lighter quiche



Enjoy the texture and flavour of homemade quiche. We’ve trimmed half the kilojoules but kept all the goodness!

with pastry. Trim to fit. Prick base with a fork. Cover base with a Serves 4 Cost per serve $3.50 sheet of baking paper and half Time to make 55 min fill with dried beans or pie vegetarian weights. Bake on hot 9 Why it’s tray for 10 minutes. 2 sheets ready-rolled 3 Remove beans or reduced-fat weights and paper; • 75% less sat fat puff pastry bake pastry for a • 50% fewer kJs 2 medium zucchini further 10 minutes. • 65% less 5 eggs 4 Meanwhile, slice salt ¾ cup reduced-fat milk zucchini into long, thin 1 x 250g punnet cherry strips using a vegetable tomatoes, halved peeler. Whisk the eggs and milk 50g reduced-fat ricotta together in a medium jug. 1 tablespoon lemon zest, 5 Slowly pour the egg mixture to garnish into pastry base. Working quickly, Small basil leaves, to garnish take three or four strips of the 4 cups green salad, to serve zucchini and stand on their side in the egg mix in a wavy pattern. 1 Place a baking tray in the oven Repeat until all zucchini is used. and preheat oven to 200°C. 6 Reduce oven to 180°C. Bake 2 Line a 23cm x 3.5cm round pan quiche for 25 minutes. Remove



from oven; arrange the halved tomatoes and ricotta over the egg filling. Cook for a further 10 minutes, or until filling is set. Set aside for 10 minutes. 7 Garnish quiche with lemon zest and basil leaves. Slice into quarters and serve with salad.

PER SERVE (¼ quiche + 1 cup salad)

Our version

Regular version

1554kJ/372cal Protein 16.9g Total Fat 16.7g Sat Fat 6.9g Carbs 36.1g Sugars 7.7g Fibre 3.5g Sodium 384mg Calcium 152mg Iron 2.1mg

2924kJ/700cal Protein 27.4g Total Fat 51.3g Sat Fat 29.0g Carbs 32.1g Sugars 2.7g Fibre 2.2g Sodium 1040mg Calcium 201mg Iron 2.5mg

Recipe: Andrea Duvall. Photo: iStock.

Tomato & zucchini quiche

✓Our vegie quiche has 65% less salt than the original!



✓Enjoy this ✓Swapping cream for milk helps slash the saturated fat by 75%

classic dish for half the kilojoules!



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

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Follow us: @melrosehealth @littlebirdskincare

Meal for one Saltimbocca is Italian for ‘jumps in the mouth’ and this dish does just that!

Chicken saltimbocca with lemon sauce Serves 1 Cost per serve $6.10 Hands-on time 20 min Cooking time 15 min

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

9dairy free 1 small (125g) chicken breast fillet 1 teaspoon finely chopped fresh rosemary, or pinch of dried rosemary 1 slice prosciutto 2 teaspoons olive oil 3 fresh sage leaves 1 small tomato, coarsely chopped ½ cup baby rocket 1 x 125g can four-bean mix 1 teaspoon balsamic vinegar ¼ cup reduced-salt chicken stock 3 teaspoons lemon juice ½ bunch asparagus




Chicken saltimbocca with lemon sauce

2162kJ/517cal Protein 46.8g Total Fat 21.0g Sat Fat 5.2g Carbs 28.4g

Sugars 8.3g Fibre 11.7g Sodium 808mg Calcium 86mg Iron 2.5mg

1 Sprinkle chicken with rosemary. Wrap prosciutto around chicken. Heat oil in a non-stick frying pan over high heat. Sauté the sage for 1 minute, or until crisp. Place on a paper towel and set aside. Add chicken to the pan and cook for 3–4 minutes each side. 2 Meanwhile, combine tomato, baby rocket, beans and vinegar in a small bowl. Then boil, steam or microwave asparagus until tender. 3 Add stock and juice to pan with the chicken and boil for 2 minutes, or until sauce reduces by half and chicken is cooked through. Serve chicken with lemon sauce, salad and asparagus, and garnish with crispy sage leaves. OCTOBER 2016 HEALTHY FOOD GUIDE






PER SERVE (2 pancakes) 1517kJ/363cal Protein 33.0g Total Fat 11.9g Sat Fat 3.3g Carbs 26.9g


Sugars 5.0g Fibre 7.3g Sodium 745mg Calcium 77mg Iron 3.1mg

Chinese-style pancakes with hoisin chicken

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

Pop a delicious dinner on the table tonight in under 30 minutes!

you’ll need …



cooked chicken

+ MONDAY Chinese-style pancakes with hoisin chicken Serves 4 Cost per serve $3.10 Time to make 10 min

9dairy free 4 eggs 1 cup wholemeal plain flour 4 cups cos lettuce, shredded 1 x 300g packet coleslaw salad 2 cups shredded cooked chicken breast 4 shallots, sliced ¼ cup hoisin sauce 1–2 teaspoons chilli flakes (optional)

1 Whisk the eggs, flour and 1 cup of water in a medium bowl to make a thin batter. 2 Spray a large non-stick frying pan with olive oil and set over medium-high heat. Add ¼ cup of batter and swirl pan gently to form a thin layer, about 18cm in diameter. Cook for 5 seconds each side, then remove and cover to keep warm. Repeat with remaining batter to make 8 pancakes. 3 Top pancakes with lettuce, coleslaw, chicken and shallots. Drizzle on the hoisin sauce and sprinkle with chilli flakes, if using. Gently fold or roll up the pancakes to serve. Note Use a frying pan of about 20cm diameter or a crepe pan.

cos lettuce

+ shallots

plus + wholemeal plain flour + packet coleslaw salad + hoisin sauce + chilli flakes




4 cups baby spinach ¼ cup store-bought basil pesto 2 tablespoons grated parmesan

TUESDAY Pesto gnocchi & chicken bake Serves 4 Cost per serve $5.10 Time to make 30 min Suitable to freeze 1 x 500g packet gnocchi 1 x 250g punnet cherry tomatoes, halved 2 medium zucchini, chopped ½ store-bought BBQ chicken, skin removed, meat shredded

1 Preheat oven to 210°C. Spray a large roasting pan (25cm x 30cm) with olive oil. 2 Boil gnocchi for 2 minutes, according to packet instructions. Drain, reserving some cooking water to thin out the pesto. 3 Toss tomatoes and zucchini in prepared pan. Spray with oil. Season with pepper. Bake for 10–15 minutes, or until softened.

Thin out the pesto with the cooking water, and add to pan with the gnocchi; toss gently. 4 Add chicken and spinach; stir. Sprinkle with parmesan and spray with oil. Bake for a further 10–15 minutes or until golden. HIGH


PER SERVE 2025kJ/484cal Protein 44.8g Total Fat 13.9g Sat Fat 3.6g Carbs 40.6g

Sugars 4.0g Fibre 6.2g Sodium 707mg Calcium 144mg Iron 4.2mg

Pesto gnocchi & chicken bake

you’ll need …


+ gnocchi


+ BBQ chicken

+ zucchini + basil pesto + grated parmesan

+ cherry tomatoes

baby spinach

Caramelised miso eggplant & tofu stir-fry

PER SERVE 1612kJ/386cal Protein 19.1g Total Fat 9.8g Sat Fat 1.5g Carbs 45.6g

WEDNESDAY Caramelised miso eggplant & tofu stir-fry Serves 4 Cost per serve $4.30 Time to make 15 min Suitable to freeze

9dairy free 9vegetarian 9diabetes friendly 2 tablespoons red miso paste (see Cook’s tip) 2 tablespoons Chinese rice wine or dry sherry 1 tablespoon brown sugar 250g firm tofu, cut into cubes

1 large eggplant, cut into cubes 1 x 450g pouch microwavable brown rice 1 tablespoon toasted sesame seeds, to serve 2 bunches steamed broccolini, to serve 1 Combine miso, rice wine and brown sugar in a medium bowl with ½ cup of water. Add tofu and eggplant and toss to coat. 2 Spray a non-stick frying pan or wok with oil and set over a high heat. Stir-fry eggplant and tofu, in

batches, for 7 minutes, reserving sauce, until eggplant is tender and the tofu is golden. Return all eggplant and tofu to pan. Reduce heat to medium and add reserved sauce; simmer 1–2 minutes, or until sauce reduces and thickens. 3 Meanwhile, heat rice according to packet instructions. Sprinkle stir-fry with sesame seeds and serve with rice and broccolini. Cook’s tip Red miso paste is found in the Asian aisle of the supermarket. Red miso is slightly stronger in flavour than white.

you’ll need …


+ firm tofu

Sugars 6.2g Fibre 13.8g Sodium 490mg Calcium 259mg Iron 3.3mg

+ eggplant

+ brown rice


+ red miso paste + Chinese rice wine + brown sugar + sesame seeds




Turkish spicy beef pizza


you’ll need …

wholemeal pizza bases

+ beef mince

THURSDAY Turkish spicy beef pizza Serves 4 Cost per serve $4.50 Time to make 30 min Suitable to freeze

9dairy free 9diabetes friendly 2 large wholemeal pizza bases (such as Bazaar brand) 4 tablespoons no-added-salt tomato paste ½ red onion, finely diced 1 teaspoon crushed garlic 2 teaspoons paprika 1½–2 teaspoons chilli flakes (optional) 300g lean beef mince 1 red capsicum, finely diced 2 medium tomatoes, finely chopped 2 tablespoons pine nuts 4 cups rocket Lemon wedges, to serve

+ 2 Spray a non-stick frying pan with oil. Sauté onion and garlic for 2 minutes, or until soft. Add paprika and chilli (if using), and cook for 30 seconds or until fragrant. Add mince and cook for 5 minutes, breaking up mince with a spoon, until browned. Add remaining tomato paste, half the capsicum and half the tomatoes to pan. Stir until heated through. 3 Spread pizza bases with mince mixture. Top with the remaining capsicum, tomatoes and pine nuts. Transfer pizzas with baking paper onto the 2 baking trays in the oven. Bake for 10–15 minutes, or until golden brown and cooked through. Top pizzas with rocket and serve with the lemon wedges.

+ rocket

+ tomatoes





1 Place 2 large baking trays in the oven and preheat to 200°C. Place the pizza bases on baking paper. Spread with half the tomato paste.

red capsicum

2206kJ/528cal Protein 29.0g Total Fat 17.9g Sat Fat 3.2g Carbs 56.7g

Sugars 10.3g Fibre 11.0g Sodium 794mg Calcium 118mg Iron 3.9mg

+ tomato paste + red onion & garlic + paprika & chilli flakes + pine nuts + lemon



hfg RECIPES Cajun-spiced fish with bean salad



PER SERVE 2190kJ/524cal Protein 44.0g Total Fat 20.5g Sat Fat 4.0g Carbs 33.2g

9diabetes friendly

2 x 200g tubs Edgell Red Kidney Bean Salad with Quinoa (see Note) 1 large, ripe avocado, peeled and sliced into wedges 8 cups mixed salad leaves, to serve Lemon wedges, to serve

4 x 150g firm, white fish fillets, such as ling or blue-eye cod 2 teaspoons Cajun seasoning

1 Spray a large non-stick frying pan with olive oil and set over medium-high heat. Sprinkle the

FRIDAY Cajun-spiced fish with bean salad Serves 4 Cost per serve $7.20 Time to make 10 min

fish fillets with Cajun seasoning and cook for 2 minutes, each side, or until cooked through. 2 Place fish on 4 serving plates with half a tub of bean salad on each, and serve with avocado, mixed leaves dressed with olive oil, and a lemon wedge. Note Edgell Red Kidney Bean Salad with Quinoa is found in the canned bean and vegetable aisle in supermarkets.

you’ll need ‌


+ salad leaves


Sugars 9.4g Fibre 15.1g Sodium 307mg Calcium 53mg Iron 2.4mg


Edgell Red Kidney Bean Salad with Quinoa

+ Cajun seasoning + lemon

+ avocado

white fish fillets



Chocolate custard jars


Our luscious desserts are all bottled up and ready to serve! These simple-to-make family favourites are perfectly portioned, too.

Chocolate custard jars

Makes 4 x 125ml jars Cost per serve $1.10 Time to make 20 min, plus chilling time 4 teaspoons custard powder 1½ cups reduced-fat milk 1 teaspoon vanilla paste or extract 2 teaspoons caster sugar 60g dark chocolate (around 70% cocoa), roughly chopped Topping 4 teaspoons reduced-fat plain yoghurt 4 tablespoons fresh or frozen berries (defrosted) 1 mandarin, segmented 1 Place custard powder in a bowl with Ÿ cup milk, the vanilla and sugar; mix to make a paste. Heat remaining milk in a saucepan over medium heat until hot. Pour hot milk over the custard paste and stir well. Place mixture in pan; stir and heat until thickened. 2 Remove the pan from heat. Stir in the dark chocolate until melted. Spoon custard into pots or jars; cover and chill in fridge. 3 Top with yoghurt, berries and mandarin segments to serve. Note Custard jars will keep in the fridge for up to two days. HIGH



Show us your style on 86


676kJ/162cal Protein 5.9g Total Fat 5.6g Sat Fat 3.4g Carbs 21.6g

Sugars 19.6g Fibre 0.9g Sodium 62mg Calcium 167mg Iron 0.8mg

Blueberry cheesecake jars

Recipes, styling & food prep: Sarah Swain. Photography: Devin Hart.

Blueberry cheesecake jars Makes 4 x 250ml jars Cost per serve $1.80 Time to make 20 min, plus chilling time 4 gingernut biscuits ½ x 220g tub Philadelphia Extra Light spreadable cream cheese 1¼ cups reduced-fat plain yoghurt 2 tablespoons icing sugar 1 teaspoon vanilla paste or extract 1¹⁄³ cups fresh or frozen blueberries 2 tablespoons blueberry jam (see Cook’s tip)

1 Break biscuits in half and blitz them in a food processor. Divide crumbs evenly between the jars. 2 Combine the cream cheese, yoghurt and icing sugar with vanilla paste in a small bowl, pressing out lumps with a fork. 3 Cook blueberries and jam in a small saucepan over medium heat for 2–3 minutes, or until the blueberries soften and release their juices. Remove pan from heat and cool slightly. 4 Roughly swirl blueberries and jam into the cream cheese mixture. Spoon over the crumb

base in each jar. Cover and chill cheesecake jars in the fridge until ready to serve. Cook’s tip If possible, choose reduced-sugar jam. Any berry jam will work in this recipe. Note Cheesecake jars will keep in the fridge for two days. HIGH


PER SERVE 929kJ/222cal Protein 8.3g Total Fat 6.1g Sat Fat 3.5g Carbs 32.2g

Sugars 26.9g Fibre 1.5g Sodium 201mg Calcium 208mg Iron 0.4mg




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

Sonya chops up yummy lunch foan easy and r Coda, 4.

s into a Madalyn, 6, dige by Carly. ad fresh lunch m

WIN a Swisse Kids prize pack! What do our kids like to eat? The Swisse Kids market research found fruit was the number one choice. Let us feature your kid’s healthy lunch box, and you’ll receive an official HFG Lunch Box Hero certificate to proudly stick on your fridge, plus a fantastic Swisse Kids prize! If your photo appears here next month, you’ll WIN four products from the NEW Swisse Kids range including Fish Oil, Multi, Calcium + D3, and Probiotic.

ua, 4, Jessica, 7, and Josh ions enjoy healthy portyn. packed by Kathr 88

How to enter Visit or mail your pictures to Locked Bag 5555, St Leonards, NSW 1590 (Each of this month’s Lunch Box Heroes has won a Thermos® prize pack worth $69 — well done!)

tinytu Mini sausage rolls

Recipe: Alice Brodie. Photography: Devin Hart. Styling & food prep: Sarah Swain.

Makes 30 Cost per sausage roll $0.70 Hands-on time 30 min Cooking time 15 min 750g lean beef mince 1 medium zucchini, grated 1 medium carrot, grated 1 small onion, finely chopped 2 teaspoons paprika 1 tablespoon chopped fresh oregano 1 tablespoon sweet chilli sauce 1 tablespoon reduced-salt soy sauce 1 tablespoon balsamic vinegar 1 egg 1 cup rolled oats 3 sheets ready-rolled reduced-fat puff pastry 2 tablespoons reduced-fat milk

Everyone loves crispy, homemade sausage rolls … and we’ve added goodness!


mince filling along the middle of the length of one pastry sheet half; dampen the edges with a little water, then roll it up. 4 Cut the length into five mini sausage rolls and place rolls on prepared tray. Repeat with remaining filling and pastry sheets to make 30 sausage rolls. 5 Brush sausage rolls with milk and lightly spray with olive oil.

Using a sharp knife, cut a small slit in the top of each roll. Bake for 15 minutes, or until golden. Allow sausage rolls to cool on tray slightly, then serve warm. PER SERVE (2 sausage rolls) 960kJ/230cal Protein 16.6g Total Fat 9.2g Sat Fat 3.9g Carbs 19.0g

Sugars 1.5g Fibre 1.2g Sodium 226mg Calcium 16mg Iron 1.7mg

Mini sausage rolls

1 Preheat oven to 180°C. Line a large baking tray with baking paper. 2 Place mince in a large mixing bowl with zucchini, carrot, onion, paprika and oregano. Add sweet chilli sauce, soy sauce, vinegar and egg, and combine. Add oats and knead mixture together well using clean, wet hands. 3 Cut the sheets of puff pastry in half. Place a thick line of the OCTOBER 2016 HEALTHY FOOD GUIDE



Your weight-loss Compiled by HFG dietitian Brooke Longfield

Ditch the fad diets! Shift those extra winter kilos the healthy way with our simple, yet delicious meal plan. You won’t find fancy or expensive ‘superfoods’ on our 7-day menu. We turn everyday foods into easy meals and snacks, to help you lose weight, and keep it off! Why not turn to p42 to find out how a little bit of walking can also go a long way for weight loss? Happy eating!

Learn more about your individual nutrition needs on p94.





Breakfast Ř Bircher muesli ¹⁄³ cup natural muesli, ½ cup reduced-fat plain yoghurt, 1 grated apple, ½ cup blueberries and 1 tbs chopped almonds, soaked overnight (1600kJ/380cal total)

Breakfast Ř Egg & avo wrap 1 mashed hard-boiled egg and ¼ avocado on a wholegrain barley wrap Ř 1 small skim latte (1600kJ/380cal total)

Breakfast Ř PB & banana toast 2 slices soy–linseed toast with 2 tsp peanut butter and 1 sliced banana (1500kJ/360cal total)

Lunch ŘChicken, chickpea & pumpkin salad (p57) (1500kJ/360cal total) Dinner ŘSpaghetti with lentils, greens & ricotta (p72) Ř4 squares dark chocolate (2100kJ/500cal total) Snacks Ř170g tub reduced-fat plain yoghurt topped with 2 tsp shredded coconut and ¼ cup raspberries Ř 2 x 9-grain Vita-Weats spread with 2 tsp peanut butter (1200kJ/290cal total)

Daily total: 6400kJ/1530cal

Lunch Ř Broccoli, salmon & herb frittata (p58) plus 1 slice soy–linseed toast Ř 1 mandarin (1600kJ/380cal total) Dinner Ř Lamb steaks with sweet potato mash & roasted tomatoes (p72) Ř 1 cup fresh fruit salad (2000kJ/480cal total)

Lunch Ř Smashed black bean, avocado & rocket wrap (p54) Ř 1 mandarin (1400kJ/330cal total) Dinner Ř Grilled squid, watercress & orange salad (p62) Ř 170g tub reduced-fat fruit yoghurt (2100kJ/500cal total)

Snacks Ř 2 Corn Thins with 1 slice reduced-fat cheddar and 1 sliced tomato Ř 170g tub reduced-fat plain yoghurt with pulp of ½ passionfruit and 1 tsp sunflower seeds (1100kJ/260cal total)

Snacks Ř 1 boiled egg sprinkled with ¼ tsp dukkah Ř 1 cup carrot and celery sticks with 2 tbs hoummos Ř 15 almonds (1300kJ/310cal total)

Daily total: 6300kJ/1500cal

Daily total: 6300kJ/1500cal

Each day’s menu gives you …

meal plan

Ř 6300kJ (about 1500cal) for gradual weight loss Ř 2 serves of fruit and 5 serves of vegetables Ř more than 30g of hunger-busting fibre Ř 2−3 easy, portable snacks for at home or on-the-go





Breakfast Ř Bircher muesli VHH0RQGD\

(1600kJ/380cal total)








Dinner ŘGrilled chicken & mash gratin with Dinner mustard sauce (p70) ŘVTXDUHVGDUNFKRFRODWH ŘSesame–soy salmon with stir-fried rice (p70) (1900kJ/450cal total) (1700kJ/410cal total) Snacks Ř&RUQ7KLQVZLWKVOLFH Snacks UHGXFHGIDWFKHGGDUDQG ŘJWXEUHGXFHGIDW SODLQ\RJKXUWWRSSHG ZLWK VOLFHGWRPDWR WEVFKRSSHGDOPRQGV ŘVPDOOVNLPODWWH DQGFXSUDVSEHUULHV ŘDOPRQGV ŘFXSVSODLQDLUSRSSHG (1200kJ/290cal total) SRSFRUQ (1400kJ/330cal total)

Daily total: 6300kJ/1500cal

Daily total: 6400kJ/1520cal

Dinner Ř Chinese-style pancakes with hoisin chicken (p79) Ř  [ PO JODVV ZLQH (1900kJ/450cal total) Snacks Ř J WXE UHGXFHGIDW SODLQ \RJKXUW WRSSHG ZLWK  WVS VKUHGGHG FRFRQXW DQG  VOLFHG EDQDQD Ř 2 [ JUDLQ 9LWD:HDWV VSUHDG ZLWK  WVS SHDQXW EXWWHU Ř  VPDOO VNLP ODWWH (1600kJ/380cal total)

Daily total: 6300kJ/1500cal

Dinner Ř Caramelised miso eggplant & tofu stir-fry (p81) Ř J WXE UHGXFHGIDW IUXLW \RJKXUW (2100kJ/500cal total) Snacks Ř  FXS FDUURW DQG FHOHU\ VWLFNV ZLWK  WEV KRXPPRV Ř  PDQGDULQ (600kJ/140cal total)

Daily total: 6300kJ/1500cal

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




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

Average daily intake


5pm PANIC Pop a delicious dinner

on the table tonight in

you’ll need …



Food prep: Kerrie Ray.

cooked chicken

Styling: Julz Beresford.


Photography: Mark O’Meara.


Chinese-style pancakes with hoisin chicken

PER SERVE (2 pancakes) Sugars 5 0g 1517kJ/363cal Fibre 7 3g Protein 33 0g Sodium 745mg Total Fat 11 9g Calcium 77mg Sat Fat 3 3g Iron 3 1mg Carbs 26 9g

Rec pes: Megan Cameron-Lee.



Chinese style pancakes with hoisin chicken Serves 4 Cost per serve $3.10 Time to make 10 min

9dairy free 4 eggs flour 1 cup wholemeal plain 4 cups cos lettuce, shredded salad 1 x 300g packet coleslaw 2 cups shredded cooked chicken breast 4 shallots, sliced ¼ cup hoisin sauce 1 2 teaspoons chilli flakes (optional)

and 1 Whisk the eggs, flour 1 cup of water in a medium bowl to make a thin batter. frying 2 Spray a large non-stick set over pan with olive oil and ¼ cup Add heat. h medium-hig gently of batter and swirl pan to form a thin layer, about for Cook diameter. in 18cm then 5 seconds each side, keep remove and cover to warm. Repeat with remaining batter to make 8 pancakes. lettuce, 3 Top pancakes with shallots. coleslaw, chicken and sauce Drizzle on the hoisin flakes, and sprinkle with chilli roll up if using. Gently fold or the pancakes to serve. of about Note Use a frying pan pan. 20cm diameter or a crepe

cos lettuce





+ wholemeal plain flour + packet coleslaw salad + hoisin sauce + chilli flakes



d 30/08/2016 1:52:49 PM

PER SERVE (2 pancakes) 1517kJ/363cal Protein 33.0g Total Fat 11.9g Sat Fat 3.3g Carbs 26.9g


Calories (cal)


Protein (g) 15–25% of energy


Total Fat (g) 20–35% of energy


Saturated Fat (g) Less than 10% of energy



30/08/2016 1:52:57 PM


Kilojoules (kJ)

under 30 minutes!

Sugars 5.0g Fibre 7.3g Sodium 745mg Calcium 77mg Iron 3.1mg

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

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

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

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

<24g 230–310g


Fibre (g)


Sodium (mg)


Calcium (mg)


Iron (mg)


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

Healthy Food Guide is printed by Bluestar WEB Sydney and distributed in Australia and NZ by Gordon & Gotch. Healthy Food Guide (ISSN 1832-875X) is published by nextmedia Pty Limited (ABN 84 128 805 970) under licence from Healthy Life Media Pty Limited and is subject to copyright in its entirety. The contents may not be reproduced in any form, either in whole or part, without written permission from the publisher. All rights reserved in material accepted for publication unless specified otherwise. All letters and other material forwarded to the magazine will be assumed intended for publication unless clearly labelled not for publication. Text, photographs and illustrations must be accompanied by a self-addressed envelope stamped to the appropriate value (including registered or certified mail if required). Healthy Life Media Pty Limited does not accept responsibility for damage to, or loss of, submitted material. Opinions expressed in Healthy Food Guide are those of the contributors and not necessarily those of Healthy Life Media Pty Limited. No responsibility is accepted for unsolicited material. No liability is accepted by Healthy Life Media Pty Limited, the publisher, nor the authors or members of the editorial advisory board for any information contained herein. All endeavours are made to ensure accuracy and veracity of all content and advice herein, but neither Healthy Food Guide nor its publisher, contributors or editorial advisory board is responsible for damage or harm, of whatever description, resulting from persons undertaking any advice or consuming any product mentioned or advertised in Healthy Food Guide or its website. Any person with health issues or medical concerns should first take advice from a health professional. If you have any questions about which products are suitable for your specific needs, Healthy Food Guide recommends you consult a 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.


Fuel Fabulous With tailored nutrition advice from an Accredited Practising Dietitian

References 5 HABITS FOR IMPROVING INSULIN RESISTANCE, p18 Better Health Channel. 2014. Metabolic syndrome. Available at Accessed July 2016. Dietitians Association of Australia (DAA). 2016. Insulin Resistance. Available at www. Accessed July 2016. THE BEST DAIRY-FREE MILKS, p28 Abargouei et al. 2012. Effect of dairy consumption on weight and body composition in adults: a systematic review and metaanalysis of randomized controlled clinical trials. Int J Obes Relat Metab Disord. 36(12): 1485–93. Australian Food News. 2015. Nut milks on the up versus soy milk in Australia’s analog sector expansion. Aus Food News, April 13, 2015. Chen et al. 2012. Effects of dairy intake on body weight and fat: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 96(4): 735–47. Dietitians Association of Australia (DAA). 2016. Which type of milk should I drink? Available at Accessed July 2016. Yantcheva et al. 2015. Food avoidance in an Australian adult population sample: the case of dairy products. Public Health Nutrition. 19(9): 1616-23. HOW CAN I SPEED UP MY METABOLISM? p36 Ainslie et al. 2005. Physiological and metabolic aspects of very prolonged

exercise with particular reference to hill walking. Sports Med. 35(7): 619–47. Alvarez S. 2016. Why we regain weight after drastic dieting. The Conversation, June 21, 2016. American College of Sports Medicine. 2014. High-intensity Interval Training. Available at Accessed July 2016. Biswas et al. 2015. Sedentary time and its association with risk for disease incidence, mortality, and hospitalization in adults: a systematic review and metaanalysis. Ann Intern Med. 162(2): 123–32. Fothergill et al. 2016. Persistent metabolic adaptation 6 years after “The Biggest Loser” competition. Obesity (Silver Spring). doi: 10.1002/oby.21538. Greenway F. 2015. Physiological adaptations to weight loss and factors favouring weight regain. International Journal of Obesity. 39: 1188–96. Salis A. 2014. Health Check: Why diets fail. The Conversation, March 10, 2014. HOW TO LOOK AFTER YOUR LIVER, p46 DrinkWise Australia. 2016. Alcohol and your liver. Available at Accessed July 2016. Health Promotion Agency. 2016. Low-risk alcohol drinking advice. Available at www.alcohol. Accessed July 2016. National Health & Medical Research Council (NHMRC). 2015. Alcohol guidelines: reducing the health risks.

Available at Accessed July 2016. National Heart Foundation. 2016. Blood cholesterol. Available at www. Accessed July 2016. New Zealand Society of Gastroenterology. 2016. What is Fatty Liver? Available at www. Accessed July 2016. New Zealand Society of Gastroenterology. What is fatty liver? NZGS Patient Brochure Series Available at nz Accessed May 2016. Tortora GJ & Derrickson B. 2008. Principles of Anatomy and Physiology. John Wiley & Sons Inc. BEHIND THE HEADLINES: PROTEIN, p50 Australian Bureau of Statistics. 2014. Australian Health Survey: National First Results — Foods and Nutrients, 2011–12. Available at Accessed July 2016. Australian Institute of Sport (AIS). 2009. Increasing muscle mass. Available at www.ausport. Accessed July 2016. Australian Institute of Sport (AIS). 2009. Protein. Available at Accessed July 2016. Gosby et al. 2011. Testing protein leverage in lean humans: a randomised controlled experimental study. PLOS ONE. 6(10): e25929. Larson et al. 2010. Diets with high or low protein content and glycemic index for weight-loss maintenance. N Engl J Med. 363:2102–113.

)To view all of our references, visit




Look for these top products on store shelves in October.

Easy yoghurt making

A thicker chip

A positive boost

Enjoy making delicious, nutritious yoghurt with EasiYo. Each spoonful contains billions of live cultures, including acidophilus, and has no artificial ingredients. All ready in just five minutes. Visit

Mission Corn Chips are thicker, authentic restaurant-style chips. They come in a range of Mexican flavours and are all gluten free. These chips are perfect for dipping as they won’t break when you dip.

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

Naturally grainy

Gluten-free favourites

It’s egg-cellent

Eat like an athlete. Alpine Breads Super Natural Protein loaf has 16% protein to aid muscle growth, 10% fibre to help digestive issues, and 35% whole grains, pulses and seeds to boost your nutrition.

Just as delicious as the original cereals that you know and love, Kellogg’s® Special K® and Kellogg’s® Corn Flakes are now available in gluten-free varieties, so everyone can enjoy them!

Puregg Egg Whites are 100% natural, fresh liquid egg whites; packed with protein, fat free and cholesterol free. Perfect for baking, omelettes, protein shakes and smoothies. Grab some today!

3 2 Looking for a high-protein snack? Swap protein bars for nuts, eggs or milk, which give other health benefits. (Protein: should we be eating more? p50)



THINGS you’ll discover in this issue

5 ry milks have added sweeteners, so check the ingredients list. (The best dairy-free milks, p28)


Eating a biscuit with morning tea can add 3kg of sugar each year! (News bites, p15)


6 Muscle burns four times more energy than fat, so building more muscle boosts metabolism (How can I speed up my metabolism? p36)

ost your n power exams or ojects by king on ein-rich, yoghurt. of the t, p32)

10 9

8 Make meals heartier and more filling without adding kilojoules with these simple tricks. (Stretch it out! p66)

Meal boxes take the hassle out of preparing dinner. Just make sure you choose one with less than 500mg of sodium per serve. (How much salt is in that meal kit? p30)

Whip up these Chinese-style pancakes in just 10 minutes. They’re low-kJ and high-protein. (5pm panic, p79)

Don’t miss our November issue – on sale Monday 17 October

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

Adding salad to your sandwich toppings instead of plain lettuce adds a healthy 1.6g fibre. (Smart swaps, p25)

Chickpeas are rich in fibre and help fight diabetes. (5 habits for improving insulin resistance, p18)

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

RECIPE INDEX BEEF, LAMB & PORK Lamb steaks with sweet potato mash & roasted tomatoes GF ........................... 72 Mini sausage rolls ...................... 89 Turkish spicy beef pizza............ 83 Turmeric pork with beetroot & carrot salad GF ................... 65

CHICKEN Chicken, chickpea & pumpkin salad GF ................. 57 Chicken saltimbocca with lemon sauce ................... 77 Chinese-style pancakes with hoisin chicken ................ 79 Garlic chicken with tandoori vegetables .............. 65 Grilled chicken & mash gratin with mustard sauce ............... 70 Pesto gnocchi & chicken bake ........................... 80


Grilled squid, watercress & orange salad GF................. 62 Sesame-soy salmon with stir-fried rice ................... 70

Caramelised miso eggplant & tofu stir-fry ........................... 81 Smashed black bean, avocado & rocket wrap ........ 54 Spaghetti with lentils, greens & ricotta...................... 72 Tomato & zucchini quiche ........ 74

SWEET TREATS Blueberry cheesecake jars ....... 87 Chocolate custard jars .............. 86

Broccoli, salmon & herb frittatas GF ..................... 58 Cajun-spiced fish with bean salad ...................... 84

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






9gluten free 9dairy free




9diabetes friendly





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