HFG Sneak Peek

contents

APRIL 2012

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Chicken & eggplant parmigiana

Spicy meatballs with roasted tomatoes & tzatziki

51

Herby chicken rissoles

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ON THE COVER every recipe taste-tested & dietitian-approved

iSSUE 78 april 2012

www.healthyfoodguide.com.au

plus cut kilojoules • boost your metabolism • easy italian print post approved pp:255003/07760

p80

a month of healthy recipes one-pot meals easy italian dinners yummy vegie sides ...and more!

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high

protein

practical ideas from the experts

AUSTRALIAN

april 2012 $4.95 (inc GST)

easy ways to

cut

kilojoules the simple swaps that will also save you money

how to boost your

metabolism 5 changes you can make today expert advice

www.healthyfoodguide.com.au

IBS?

p32 p50

what to do (and what to avoid)

Low-GI, protein-packed lamb burger, p80 high

protein

p26

cooking for 2 easy & delicious recipes

think you have

plus!

shopping advice

• Guide to snacks for men • Taste test: low-fat mayo • Low-kJ Easter treats

HFG 0412_Cover 6.indd 1

Vegie-packed pasta, p46

Cashew-crusted salmon,

p52

Choc sticky

date puds, p77

3/6/2012 3:39:06 PM

FEATURES

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EASY WAYS TO CUT KILOJOULES AND SAVE MONEY It can be hard to eat healthily and save money at the same time. But eating well doesn’t have to mean spending more – in fact you can save both kilojoules and money at the same time! HFG dietitian Zoe Wilson has a variety of ways to keep both your weight and your wallet happy.

THE TRUTH ABOUT YOUR METABOLISM How much does your metabolism really impact your weight? We’ve sorted the facts from the fiction - plus 5 easy ways to boost your metabolism.

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IBS: EVERY STEP OF THE WAY Worried you may have Irritable Bowel Syndrome? Advanced Accredited Practising Dietitian and digestive health expert Dr Sue Shepherd explains everything you need to know about IBS, plus the steps you need to take if you have already been diagnosed.

COOKING

39 RECIPE INDEX 40 IN SEASON Bananas and capsicums are in our shopping trolley this month.

42 BUON APPETITO! Healthy, tasty Italian cuisine.

50 MEALS FOR TWO The perfect recipes for delicious, healthy meals for two.

54 ONE-DISH WONDERS All you need is a single pot for these hearty dinners – too easy!

58 5PM PANIC Tasty meals ready in 30 minutes or less.

66 READER RECIPE Vegan chocolate cake.

67 SINGLE SERVE Herby chicken rissoles.

68 MAKEOVER Gluten-free choc chip cookies.

70 KIDS IN THE KITCHEN Vegie chips.

72 VEGIE SIDES Our new regular page shows you how to create simple and delicious vegie sides!

74 9 FROM 1 Tomato, avocado & red onion bruschetta.

76 SWEET TREATS Chocolate goodies perfect for Easter.

APRIL 2012 HEALTHY FOOD GUIDE

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contents

Tomato, chorizo & minted pea risotto

45

SHOPPING

82 IN STORE THIS MONTH This April, add some of the more unusual seasonal produce – and the newest healthy products – to your trolley.

84 10 OF THE BEST: FOR CHOCOLATE LOVERS Love chocolate but trying to stay healthy? Try these lower-kJ chocolate treats selected by HFG dietitian Zoe Wilson.

85 10 WAYS WITH: Wonton wrappers.

86 GUIDE TO: MAN TRAPS How to beat the healthy-eating challenges men can face.

89 SMART SWAPS: PACKAGED SNACKS HFG dietitian Zoe Wilson selects the best healthy snacks to grab when you’re on the go.

Chocolate & banana sundae

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prizes in this issue

91 TASTE TEST: Low-fat mayonnaise.

REGULARS 8

YOUR SAY

Subscribe and be in the running to win a cookware set from Neoflam!

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NEWS BITES

17

ASK THE EXPERTS

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SUBSCRIPTION SPECIAL OFFER

92

EXERCISE: Beginner’s guide to running.

Subscribe to HFG for 12 months for just $49.90 and you could win a cookware set from Neoflam valued at $649!

There are 18 sets to be won – see p64.

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NUTRITION INFORMATION

Reader recipe

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REFERENCES

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10 THINGS

The author of this month’s Reader Recipe wins a Kambrook high-performance Power Drive Food Processor (RRP $99.95), which is perfect for any cook. It features a stainless steel processing blade and five stainless steel grating discs. See p66.

Send your letters, tips and recipes to:

editor@hlmedia.com.au or write to Healthy Food Guide, PO Box K225, Haymarket, NSW 1240.

 WE’D LOVE TO HEAR YOUR THOUGHTS – EMAIL US AT EDITOR@HLMEDIA.COM.AU 4

www.healthyfoodguide.com.au

hfg NEWS

newsbites Dietitian Zoe Wilson delivers the latest in health and food news.

FAT-FREE CLAIMS CALLED INTO QUESTION

Food standards body FSANZ has started a review of health claims made by food companies on product labels, starting with “% fat-free” claims. The agency body says that more than 100 food products (from breakfast cereals to sweets) that currently make “% fat-free” claims might not be good nutritious choices, and may be particularly high in salt and sugar. FSANZ says it is concerned consumers may be misled into thinking they are making a good nutritional choice. A forum will be held in June with industry, health and consumer input, to attempt to decide on new standards for controlling nutritional claims such as this on food labels.

68% The increase in the amount of money we spent on meals in restaurants, cafés, hotels and clubs between 2003–04 and 2009–10. The amount we spent on fast food was also up by 50%.

Source: ABS Household Expenditure Survey, 2011

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The great sugar debate

Researchers from the University of California have called for sugar to be regulated in a similar way to alcohol and tobacco, to protect public health. They believe sugar is fuelling a global obesity pandemic, contributing to high rates of diseases such as diabetes, heart disease and cancer. The researchers say that at the levels consumed by most Americans, sugar changes metabolism, raises blood pressure, alters hormone signalling and causes damage to the liver – mirroring the effects of drinking too much alcohol.

There are conflicting views among health experts in Australia. Dr Alan Barclay, dietitian and Chief Scientific Officer of the Glycemic Index Foundation, says that sugar is not the major issue. “Unlike tobacco and alcohol, sugars are an essential nutrient, being the primary fuel for the brain, kidneys and red blood cells. The negative health effects purported to be caused by fructose only occur when people eat vast quantities (100g, or 24 teaspoons) of pure fructose a day on top of what they already eat. No one in the world eats this amount of pure fructose – not even Americans.”

Dr Barclay adds, “Unlike the US, sugar consumption has been dropping in Australia since the 1980s. We already tax (through GST) many sugary foods like soft drinks and confectionary.”

We’ll keep you posted as the debate continues…

Source: University of California, 2012

RESEARCH UPDATES

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The GI of pearled barley, making it a great alternative to brown rice (GI 66) or couscous (GI 65).

Try it with your next curry or casserole, in a salad, or add to vegetable soups for a filling winter treat.

Source: www.glycemicindex.com

DID YOU KNOW?

Drinking water elevates your metabolic rate. For more on your metabolism, see our feature on p26.

A genetic preference for fat A specific gene may be responsible for our detection of, and preference for, fatty foods. 21% of participants in a US study were found to have a gene that meant they perceived salad dressings as “creamier” and more enjoyable than other participants did. It’s suggested this may lead to a higher fat intake and contribute to their risk of obesity. Source: Obesity, 2012

Potential new treatment for obesity A meta-analysis of 25 trials involving over 6000 patients has found a gut hormone called GLP-1, secreted naturally when we eat, may be useful in the treatment of obesity by suppressing appetite.

Patients who took GLP-1 lost almost 3kg more than those without GLP-1 over 20–52 weeks. There were various side effects, so further research will be needed. Source: BMJ, 2012

Chocolate fuel for runners An antioxidant in cacao (cocoa), epicatechin, has been shown to improve muscle endurance in mice.

Mice were put through a 15-day exercise regime, with performance and fatigue measured. Those given epicatechin had greater physiological adaptation and out-performed the group with exercise alone. Source: Journal of Physiology, 2011

»HAPPINESS FOR HEALTH A review of 30 studies on happiness and longevity has shown that being happy will help prevent against illness, and therefore help you live longer. The authors say the beneficial effect of happiness is so strong, it’s comparable to the negative effect that smoking has on longevity.

A good laugh is in order, we think!

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the number of cups of black tea per day that has been shown to reduce the risk of heart attack by up to 60% in a meta-analysis of 40 research papers in the UK Nutrition Bulletin.

Source: Journal of Happiness, 2012; 9 (3): 449–469

APRIL 2012 HEALTHY FOOD GUIDE

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hfg FEATURE

packaged

best foods for weight loss We all know that if you want to lose weight, fresh fruit and veg, lean protein and wholegrains are the first port of call. But what about all the other foods that make up your pantry? HFG dietitian Zoe Wilson sources the best packaged foods (and we mean both healthy and tasty) to keep you on the right track with your weight loss.

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ost of us know the basics of healthy eating – lots of wholegrains, plenty of fresh vegetables and fruit, low-fat dairy, enough protein to keep you full, and so on. But at the supermarket, even the most health-conscious shopper can become stumped. Competing health claims, difficult-to-read nutrition information panels and the fact that you’re not always comparing apples with apples can all make for a dizzying experience!

But never fear – HFG is here to help! Our dietitian Zoe Wilson has scoured the supermarket shelves and picked the best foods to help with long-term weight loss.

We’ve divided products into the categories that tend to cause the most confusion.

When it comes to deciding which products are best for people wanting to lose weight, the total kilojoule content is key, but other factors – such as higher protein, lower GI, higher fibre and food that tastes good – will also help you to achieve your weight loss goals.

Bread

Wraps

Bürgen Wholemeal & Seeds: Despite the relatively small slices, it’s packed full of protein and fibre to help keep you full for longer. Two slices contain 764kJ, 10.9g protein and 7.5g fibre.

Schwob’s Swiss Bakery Bread Plus Kibbled Rye: Also a smaller slice, it’s still high in protein and fibre (there’s 781kJ, 7.5g protein and 4.0g fibre in two slices).

Tip Top Up White Lower GI: This is a good choice if you or someone in your house will only eat white bread. It’s medium GI (white breads are usually high GI), and has 770kJ, 6.1g protein and 3.0g fibre per two-slice serve.

Mountain Bread Rye: Want more room for fillings in your wrap? Rye Mountain Bread has only 288kJ per piece, so you can fill up on lots of salad and lean protein at lunch.

Vitastic Sorj Lite Wraps Wholemeal: With 366kJ, 3.4g protein and 1.8g fibre per wrap, this low-kJ option makes a quick and easy pizza base.

True Foods Traditional Roti Wraps: Great for mopping up a little leftover HFG curry.

It’s higher in energy than the others (569kJ), but also higher in fibre and protein (3.6g fibre and 4.4g protein per roti), meaning you stay satisfied for longer.

HFG dietitian Zoe Wilson also runs nutrition clinics in the Sydney area.

FEBRUARY 2012 HEALTHY FOOD GUIDE

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hfg FEATURE

BEST

products for food allergies & intolerances Food shopping takes on a whole new level of difficulty when someone in the family has a food allergy or intolerance. To help make life easier, we asked the experts to select their favourite products for each category (as a bonus, many of them are suitable for a variety of special diets).

GLUTENFREE

By Advanced Accredited Practising Dietitian Dr Sue Shepherd

1

Simply Wize Gluten Free Crusty Bread Mix Homemade gluten-free bread that is unbelievably tasty and easy to make. It’s light and fluffy on the inside and crusty on the outside.

Well & Good Chocolate Mud Cake Mix I know people who, even though they don’t have to follow a gluten-free diet, specifically choose to make this ‘to die for’ cake (it’s low-FODMAP, too!).

Xanthan gum This should be an essential part of any gluten-free baker’s pantry. Xanthan gum helps play the role of gluten – it improves elasticity and crumb structure, and retains moisture. Available in your supermarket’s health food aisle or in health food stores.

The Chia Co chia seeds These nutrition-packed seeds

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summer barbecues. Available in Woolworths nationally.

Irresistible Gluten Free lollies These great-tasting, glutenfree lollies taste just like lollies should. Available from www. shepherdworks.com.au/shop Passage to India curry sauces Quick and easy to prepare with a completely authentic taste.

There are also Malaysian, Thai, Moroccan, Chinese and Italian sauces. Every single variety is gluten-free.

Casalare 100% White Rice Crumbs These are the perfect glutenfree breadcrumbs to use for schnitzels, nuggets, stuffing and more.

8 are a great way to add fibre to gluten-free foods. They are also packed with omega-3s, protein and antioxidants. Sprinkle over cereal or yoghurt, or dissolve in liquid for a filling drink.

Yumi’s dips The entire diverse range of these gourmet dips is glutenfree and dairy-free. The amazing taste and quality makes these dips even more delectable.

Naturally Good D’Lush biscuits These delish, gluten-free D’Lush biscuits are a favourite of anyone who loves chocolate (not just those on a gluten-free diet).

Available in double chocolate, peppermint and orange flavours.

Peppercorn Food Company sausages Available in six different flavours, these gluten-free sausages will be the highlight of your

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free variety, too. To order, visit www.themuesli.com.au.

Orgran Outback Animals cookies Delicious bite-sized snacks that are free of just about everything.

Like most Orgran products, they are completely allergen-free, so these tasty little treats are excellent additions to school lunch boxes.

San Remo gluten-free pasta For many, a low-FODMAP diet means avoiding wheat, but you can still enjoy this pasta, which tastes just like the real thing.

Vitarium Crumpet Mix This amazing crumpet mix is a ‘gluten-free breakthrough’!

You can now make and enjoy authentic, delicious traditionalstyle crumpets that are lowFODMAP and gluten-free.

They freeze really well, so you can make up a batch and save some for another day. Drizzle with golden or maple syrup to complete the low-FODMAP treat.

8

LOW-

The information in this article was correct at time of print, but always check the label as ingredients may change.

FODMAP

By Advanced Accredited Practising Dietitian Dr Sue Shepherd

FODMAPs are a group of naturally-occuring sugars that may cause IBS-like symptoms in those who are intolerant to them. For more info, see www.shepherdworks.com.au or your local APD.

1

Peters 99.9% lactose-free vanilla ice cream This new ice-cream tastes like the real thing, but it’s 99.9% lactosefree. The remaining lactose is tolerated by nearly all people with lactose intolerance, making this a perfect summer treat for people with lactose ‘issues’!

Rick Grant’s Chicken Seasoning Mix It’s no longer impossible to find seasonings without onion and garlic! This great-tasting chicken seasoning mix is made with lowFODMAP ingredients. Check out this and other low FODMAP mixes at www.rickgrant.com.au.

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Pastry Pantry ready-made shortcrust pastry sheets Convenient and great tasting, these wheat- and gluten-free ready-rolled shortcrust pastry sheets come in both sweet and savoury packs. You’ll find them in the freezer section of Coles.

Vitasoy Ricemilk This delicious rice milk has a rich, full flavour; is lactoseand gluten-free and is a great alternative to cow’s milk. It also comes in Protein Enriched and Vitamin & Mineral Enriched formulas.

Quinoa This ancient grain is high in fibre, protein, vitamins and minerals. It is an extremely versatile low-FODMAP grain you can use in salads, stuffings, porridge and more. It’s also a complete plant protein (contains all essential amino acids), so it’s great for vegans and vegetarians.

Garlic-infused oil Enjoy all the taste of garlic, without any of the problems of irritable bowel symptoms with garlic-infused oil. You can either purchase it, or make your own.

The Muesli Fruit-free and full of wholesome goodness, ‘The Muesli’ is 97% sugar-free and made from five types of nuts, four types of seeds, oats and coconut. It comes in a gluten-

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FEBRUARY 2012 HEALTHY FOOD GUIDE

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hfg FEATURES

living with

diabetes

Being diagnosed with type 2 diabetes can be overwhelming at first – but it needn’t be. HFG dietitian Zoe Wilson spent some time with an enthusiastic reader to demonstrate how just a few simple steps can drastically improve your health.

T

he growing number of people with type 2 diabetes in Australia is staggering. Nearly 1 million Australians have been diagnosed with type 2 diabetes and another 700,000 are estimated to be living with the disease, but don’t know it. So what should you do if you’re diagnosed? To show you that it isn’t as hard to manage as you may think, HFG dietitian Zoe Wilson is helping HFG reader, Ann Smith, to control her diabetes and to lose the extra weight that Ann has battled with over the past 15 years.

What is type 2 diabetes?

Type 2 diabetes accounts for about 85–90% of diabetes cases in Australia. Type 2 diabetes occurs when the insulin made by your pancreas doesn’t work as well as it should, resulting in more glucose (sugar) in the blood than normal. Over time, a high blood glucose level (BGL) can lead to complications such as heart and kidney disease and blindness, so it is essential to get things under control.

Type 2 diabetes is usually a result

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of both genetic and lifestyle factors and usually affects older adults, although an increasing number of younger people, even children, are being diagnosed. In fact, type 2 diabetes is Australia’s most rapidly growing chronic disease, with up to 275 Australians developing it every day.

The good news is that in many cases, type 2 diabetes can be prevented, delayed or improved with a healthy diet, active lifestyle and weight loss (if you are overweight). While diagnosis can seem overwhelming and frightening, with good information, careful management and the know-how we’re about to share, you can make living with diabetes easier and even enjoy foods you thought were off the menu!

Did you know?

‘Diabesity’ is the term used to explain the strong link between diabetes and obesity. The AusDiab Follow-up study (2005) found that participants who were obese were four times more likely to develop type 2 diabetes than those of a normal BMI of between 19 and 24.

Symptoms to look out for: • Excessive thirst and urination • Tiredness and lethargy • Increased appetite and gradually putting on weight • Slow-healing cuts, itching and skin infections • Blurred vision, headaches, dizziness and mood swings

What puts you at risk of pre-diabetes or type 2 diabetes?

• Being overweight or obese (aim for a waist measurement less than 80cm for women and less than 94cm for men) • Being physically inactive • High cholesterol • High blood pressure • Smoking • A family history of type 2 diabetes and/or heart disease Are you at risk? Visit www.diabetesrisk.org.au

Ann Smith is a 62 year-old, recently retired grandmother of two who was diagnosed with type 2 diabetes 8 years ago but “hasn’t taken it seriously” until recently, when she was prescribed insulin to control her blood sugar levels.

Ann also suffers from high haven’t “I guess Iken it cholesterol, arthritis and really ta before and obstructive sleep apnoea. Her seriously t I have to weight is currently 103kg (BMI know tha tic action.”

37.8) – the healthy weight range for take dras most people is a BMI of between 18.5 and 24.9).

Ann’s weight has increased gradually over the past 15 years (about 2kg per year) due to a “My husba combination of lifestyle, diet and medication that increased her very concernd was appetite. Six months ago, Ann hit her highest weight of 113kg and some catastrned. If then decided to do something about it. She was motivated by the was to occu ophe fear that she might not be able to help look after her grandkids or would we par – how be around to watch them grow up. my healthc y for Ann’s husband John is very supportive of her improving her are?” health – he too has type 2 diabetes so is also keen to learn. Ann and John shop together and John has become quite the budding chef since his retirement! Although Ann is retired she is still very busy throughout the week looking after her grandkids and volunteering at her local community centre. She is active most days and always on the go! For the past five years, Ann has been doing an hour of cardio and weights at her local gym three days a week, but no other planned exercise.

HFG reader, Ann Smith

HFG Dietitian Zoe Wilson runs nutrition clinics in the Sydney area and works with people with type 2 diabetes on a regular basis. Zoe aligns herself with the HFG philosophy that “everything is okay in moderation, but it is important to be mindful of what you are eating.” From her personal experience, “the two major problems that people with type 2 diabetes face are an incomplete understanding of the effect that food has on your blood sugar levels and – if you are also overweight – the importance of making small, sustainable changes to help you lose weight and control your diabetes longterm. If you can get these two things right then you give yourself the best chance of preventing the progression of the disease.”

MARCH 2012 HEALTHY FOOD GUIDE

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Recipes contain no more than: • 1700kJ per main meal • 1000kJ per dessert • 600kJ per side dish • 200kJ per 250ml fluid

cooking

Recipes contain no more than: • 10g fat per main meal • 4.5g fat per dessert • 3g fat per side dish • 3.5g fat per 250ml fluid HIGH

PROTEIN

Recipes contain at least: • 20g protein per main meal • 5g protein per side dish or dessert Recipes contain no more than: • 500mg sodium per main meal or dessert • 200mg sodium per side dish Recipes contain at least: • 6g fibre per main meal • 3g fibre per side dish or dessert Recipes contain at least 250mg calcium per serve Recipes contain 4.5mg or more of iron per serve Serves of vegies per serve.

VEGETARIAN

Asparagus, mushroom & goat’s cheese pizzas ........................... 43 Orecchiette with roasted cauliflower, pine nuts & peas 46 Tofu & cashew nut stir-fry........... 51 Curried vegie stew.. .................... 55 Tomato & chilli bean pasta bake ........................................... 62 Vegie chips..... .............................. 70 Greens with goat’s cheese GF......73 Steamed vegies with sesame & honey GF .................................... 73 Nutty beans & baby corn with currants GF.. .............................. 73 Simple green salad.......................73 Tomato, avocado & red onion bruschetta ................................. 75

SEAFOOD

Spaghetti with wilted spinach, tomato & tuna. ......................... 45 Cashew-crusted salmon with sweet chilli salsa ...................... 52 Pan-fried lemon fish with parsley potato salad ............................. 59

BEEF, LAMB & PORK

Tomato, chorizo & minted pea risotto........................................ 45 Olive & rosemary roast lamb GF. ..................................... 48 Spicy meatballs with roasted tomatoes & tzatziki ................. 51

Zesty lamb with roasted capsicum sauce........................ 53 Harissa beef stew with potatoes & cauliflower ............................ 56 Spicy pork stir-fry......................... 57 Beef & bean tacos... .................... 58 Lamb koftas with roasted vegie salsa............................................60 Lamb, haloumi & capsicum burger ....................................... 80

gluten-free

CHICKEN

vegetarian

Chicken & eggplant parmigiana ............................... 48 Chicken stuffed with mozzarella, basil & tomatoes GF ................. 52 Lemon kedgeree chicken ........... 55 Chicken potato patties with bean & avocado salad GF.................. 61 Herby chicken rissoles..... ........... 67

SWEET TREATS

Vegan chocolate cake................. 66 Gluten-free choc chip cookies GF ..68 Chocolate & banana sundae ..... 77 Choc-pear muffins ....................... 77 Chocolate, fruit & nut squares GF ................................. 77 Sticky date & chocolate puddings....................................... 77 GF indicates that the recipe is gluten-free.

Many more recipes can be made gluten-free by replacing bread, pastry and pasta with gluten-free varieties, and using gluten-free brands of stock and yoghurt.

Contains no ingredients that are known to commonly contain gluten.

But always check the particular ingredients you are using.

dairy-free

Contains no ingredients that are known to commonly contain dairy.

But always check the particular ingredients you are using.

Suitable for lacto-ovo vegetarians.

diabetes-friendly

Recipes contain controlled levels of carbohydrate, fibre, saturated fat and sodium, and are suitable for people with diabetes.* *Many more of our recipes can be made diabetes-friendly by adding extra vegetables or wholegrains. Check the amount of carbohydrate is right for you.

‘No-Added-Salt’ diet:

Less than 1600mg sodium per day (as recommended by the Heart Foundation to reduce the risk of heart disease).

Standard measurements

1 cup = 250ml 1 tablespoon = 20ml 1 teaspoon = 5ml Eggs are 55g Temperatures are for fan-forced ovens.

Use a table spread containing at least 60% fat for baking recipes.

APRIL 2012 HEALTHY FOOD GUIDE

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hfg COOKING

Asparagus, mushroom & goat’s cheese pizzas

buon appetito!

Make like the Italians do and enjoy satisfying, home-cooked meals with an array of fresh ingredients.

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Asparagus, mushroom & goat’s cheese pizzas Serves 4 Cost per serve $6.61 Hands on time 10 min Cooking time 15 min

Recipes: Sally Parker, Bronwen King. Photography: Mark O’Meara. Stylist: Sarah O’Brien. Food Prep: Andrew Ballard.

diabetes-friendly vegetarian cooking oil spray 200g button mushrooms, sliced 2 x 150g thin wholemeal pizza bases 1 tablespoon extra virgin olive oil 2 cloves garlic, crushed ²⁄³ cup extra-light shredded cheese 80g goat’s cheese, crumbled 1 bunch asparagus, trimmed, halved lengthways 30g walnuts, chopped 8 cups tomato and baby spinach salad with balsamic vinegar 1 Preheat oven to 220°C. Spray a frying pan with oil and cook mushrooms for 5 minutes, stirring until browned. Add 2 tablespoons of water to help cooking. Set aside.

2 Combine olive oil and garlic.

Brush onto pizza bases and place on baking tray. Evenly distribute both cheeses on top of pizza bases.

3 Slice asparagus into 7cm lengths and place onto pizzas.

Sprinkle over cooked mushrooms and walnuts.

4 Bake for 10–12 minutes, until bases are crisp and cheese is melted. Top pizzas with tomato and spinach salad.

Spaghetti with wilted spinach, tomato & tuna (recipe, p44)

HIGH

PROTEIN

PER SERVE (incl 2 cups salad) 1955kJ/468cal Protein 21.9g Total Fat 20.6g Sat Fat 5.9g Carbs 46.7g

Sugars 7.4g Fibre 7.0g Sodium 681mg Calcium 345mg Iron 2.1mg

APRIL 2012 HEALTHY FOOD GUIDE

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hfg COOKING

Spaghetti with wilted spinach, tomato & tuna (pic, p43) Serves 4 Cost per serve $4.40 Hands on time 10 min Cooking time 15 min

diabetes-friendly dairy-free 320g spaghetti 1 cup tomato pasta sauce 600g tomatoes, chopped 1 clove garlic, crushed 2 x 185g cans tuna in springwater, drained 200g baby spinach 12 kalamata olives, pitted, sliced 2 tablespoons chopped fresh parsley, to serve 1 Cook spaghetti according to packet instructions. Drain and return to saucepan.

2 Meanwhile, combine pasta sauce, tomatoes and garlic in a saucepan. Bring to the boil, reduce heat and simmer for 15 minutes, or until tomatoes are softened. Stir in tuna, spinach and olives and heat until spinach wilts.

3 Add tomato mixture to pasta and toss until combined.

Sprinkle with parsley to serve.

HIGH

PROTEIN

PER SERVE 1801kJ/431cal Protein 30.4g Total Fat 3.8g Sat Fat 1.3g Carbs 65.0g

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Sugars 9.6g Fibre 6.9g Sodium 371mg Calcium 102mg Iron 3.0mg

www.healthyfoodguide.com.au

TIP Make it vegetarian by omitting the tuna. Instead, add a few toasted pine nuts and some dollops of low-fat ricotta. Sprinkle with a little parmesan to serve. You could also garnish with a few fresh basil leaves instead of chopped parsley.

Tomato, chorizo & minted pea risotto

Serves 4 Cost per serve $2.64 Time to make 20–25 min cooking oil spray 2 teaspoons reduced-salt chicken or vegetable stock powder 1 x 400g can no-added-salt diced tomatoes 1 onion, finely chopped 2 cloves garlic, crushed 150g chorizo, thinly chopped 1½ cups arborio rice 1 teaspoon dried oregano 500g frozen minted peas ½ cup freshly grated parmesan cheese fresh mint leaves, to serve 8 cups salad, to serve 1 In a saucepan, heat 4 cups water, stock powder and tomatoes. Keep at a simmer.

2 Spray a separate, large heavy-based saucepan with oil.

Add onion, garlic and chorizo.

Cook over a medium heat for a

few minutes, or until onion has softened. Add rice and oregano and stir to combine.

3 Add a ladle of hot stock mixture to rice mixture. Stir through and cook over a medium heat until liquid is almost absorbed. Add another ladle of stock and continue this way until rice mixture is creamy and rice is cooked, but still a little firm (add more liquid if necessary).

4 Add peas and continue cooking over a low heat for a few more minutes. Stir parmesan through risotto and top with fresh mint and cracked pepper before serving.

HIGH

PROTEIN

PER SERVE (incl 2 cups salad) 2452kJ/587cal Protein 25.4g Total Fat 16.8g Sat Fat 7.0g Carbs 77.3g

Sugars 10.4g Fibre 11.3g Sodium 901mg Calcium 205mg Iron 3.6mg

hfg COOKING

+

+

PLUS

+

+ sugar snap peas + baby s pinach + mirin + tamari

5pmpanic

Get dinner on the table in a hurry with these tasty (and nutritious) meals.

Seared beef with soba noodle salad Serves 4 Cost per serve $5.71 Time to make 25 min

gluten-free

dairy-free

500g sirloin steak, thinly sliced 270g soba noodles 2 bunches asparagus, thinly sliced lengthways, cut into 3cm lengths 250g sugar snap peas, trimmed 6 small radishes, thinly sliced 100g baby spinach 2 tablespoons mirin 1 tablespoon tamari 1 Spray a large frying pan with oil and place over high heat. Cook beef for 2–3 minutes, or until cooked to your liking. Transfer to a plate, cover and rest for 5 minutes.

2 Meanwhile, cook soba noodles according to packet instructions, adding asparagus and sugar snap peas for the last 2 minutes of cooking time. Drain, rinse under cold water and drain again.

3 Place noodles and all vegies into a bowl. Combine mirin and tamari in a small bowl and add to noodles. Toss gently to combine.

4 Divide noodle salad between 4 plates and top with beef. Garnish with fresh coriander, if desired.

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EASY VARIATION

To add a little heat, add a small finely chopped chilli when cooking beef in step 1. Boost the vegie content by adding thinly sliced cucumber or carrots.

HIGH

PROTEIN

PER SERVE

Seared beef with soba noodle salad

2117kJ/506cal Protein 40.6g Total Fat 9.5g Sat Fat 3.6g Carbs 59.6g

Sugars 6.5g Fibre 7.3g Sodium 966mg Calcium 67mg Iron 4.5mg

PLUS

+

+

+ ginger + orang e juice + baby ro cket + pita bre ads

+ EASY VARIATION

To make this dish gluten-free, replace the pita bread with gluten-free bread. Swap the chicken for 3 cups hot smoked salmon. Garnish with orange zest.

Chicken & orange-ginger quinoa salad Serves 4 Cost per serve $4.79 Time to make 30 min

Recipes: Chrissy Freer. Photography: Mark O’Meara. Stylist: MIchaela LeCompte. Food Prep: Nick Banbury.

dairy-free diabetes-friendly

1¼ cups quinoa, rinsed 2 teaspoons finely grated ginger 300g snow peas, trimmed, halved diagonally 4 cups (about 550g) shredded, skinless barbecued chicken 1 large red capsicum, thinly sliced 120g baby rocket ¼ cup orange juice 2 light pita breads, toasted, halved 1 Place quinoa into a large saucepan with ginger and 1¾ cups cold water. Bring to the boil, then reduce heat to low, cover and simmer until water has evaporated (about 12–15 minutes). Transfer to a large bowl and set aside for 5 minutes.

2 Meanwhile, place snow peas into a large heatproof bowl, cover with boiling water and set aside for 1 minute. Drain well.

3 Add snow peas, chicken, capsicum, rocket and orange juice to quinoa and season with ground black pepper. Toss to combine. Serve with pita bread.

HIGH

PROTEIN

PER SERVE (incl. pita bread)

Chicken & orange-ginger quinoa salad

2339kJ/560cal Protein 53.5g Total Fat 15.2g Sat Fat 3.7g Carbs 51.5g

Sugars 5.4g Fibre 7.5g Sodium 1983mg Calcium 92mg Iron 2.4mg

FEBRUARY 2012 HEALTHY FOOD GUIDE

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shopping IN STORE THIS MONTH Try some new healthy products and ‘exotic’ produce in March.

80

YOUR GUIDE TO...

We dip into the freezer to discover the healthiest ice-creams, gelatos, sorbets and frozen yoghurts.

82

10 OF THE BEST

HFG dietitian Zoe Wilson selects some great-tasting and healthy foods (and treats!) for diabetes.

85

TASTE TEST

Tzatziki dip is a yummy accompaniment to a meal or snack, but which brand is best?

86

SMART SWAPS

HFG dietitian Zoe Wilson brings you the top protein and iron-boosting vegetarian food swaps!

87

10 WAYS WITH

Find out how to create a range of creative snacks and meals with versatile pita bread.

90

HOW MUCH FAT...

Is in that favourite biscuit of yours? Beware the high-fat traps!

91

MARCH 2012 HEALTHY FOOD GUIDE

79

time-saving

smartswaps It’s easy to make unwise food decisions when time pressures play havoc with your day. HFG dietitian Zoe Wilson offers some smart (and healthy!)

– swaps to save you time.

INSTEAD OF:

CHOOSE:

INSTEAD OF:

CHOOSE:

Having to chop all your vegies for a stir-fry

Add Chang’s Oriental Mixed Vegetables to your wok straight from the freezer

Skipping the carbs at dinner because they take too long to cook

Opt for couscous – it takes only 5 minutes to make – and stir through some dukkah for flavour

Waiting for rice to cook on the stove top

Pop a Sunrice Quick Cup Brown Rice in the microwave for 90 seconds

Reaching for the office biscuit jar

Join www.harvestbox.com.au and get four dried fruit and nut packs sent to the office every week

Struggling to create quick, healthy lunches

Choose Always Fresh Sandwich Fillers and add a sliced tomato – perfect for the fridge at work

Eating takeaway because you don't have time to get groceries

Order groceries online and get them delivered.

Visit groceryrun.com.au for weekly deals.

Skipping breakfast because you’re running late

Grab a Sanitarium Up&Go Vive for brekky on the run

Missing out on vegies with dinner because you haven’t got any on hand

Keep bags of Birdseye Country Harvest Vegetable Mixes in the freezer

Resorting to takeaway on those nights when you get home late

Cook up a double batch of a recipe and store individual portions in plastic containers in the freezer

Skipping lunch because you can’t leave your desk

Top a couple of Vita-Weat Lunch Slices with a tin of John West Salmon (just be sure to eat lots of veg at dinner)

Reaching for the chips when you’re starving at 3.30pm

Store a few 40g packs of Sunbeam Fruit ’n’ut Cashew Blend in your desk drawer for emergencies

Making a poor choice when you’re grabbing a fast option at lunch

Try any of Subway's 6-inch 'under 6g fat’ subs on wheat bread with salad, but skip the cheese and dressing

Grabbing a kJ-laden muffin or croissant on your way to work

Blend a Creative Gourmet Smoothie Cube with 200ml skim milk for a healthy smoothie to take with you

Ordering takeaway if you’re stuck at work late into the night

If there's a freezer at work, store a Lean Cuisine Steam Atlantic Salmon with Pasta to heat up for dinner

FEBRUARY 2012 HEALTHY FOOD GUIDE

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