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JANUARY 2016 $5.99 (incl. GST)


Beat the



on holidays!



life stages

Your body's changing food needs


pizza, dips and dressings in a





! r u o v a l f e r o m , t a f s s le Tandoori chicken burger



Shopping advice

• Best gluten-free foods • The sugar in iced tea • Which yoghurt is best?

52 Indian spiced fish

67 Asian noodle salad

87 Ice-cream terrine









JANUARY 2016 $5.99 (incl

healthyfoodguide com au



Beat the



on holidays!



Your body's changing food needs


pizza, dips and dressings in a

flash! high-fibre SUMMER MEAL PLAN




flavour! less fat, more

Shopping advice

ĕ Best gluten-free foods ĕ The sugar in iced tea ĕ Which yoghurt is best?

52 Indian spiced fish

67 Asian noodle salad

87 Ice cream terrine


Soba noodle salad with hot-smoked salmon


ON THE COVER 36 BEAT THE BLOAT ON HOLIDAYS! Tips from our dietitian 42 EXPERT ADVICE: 6 LIFE STAGES — YOUR BODY’S CHANGING FOOD NEEDS Find out whether you should be adding these foods to your daily diet 30 HOMEMADE PIZZA, DIPS & DRESSINGS IN A FLASH! They’re all so easy and better for you, too 90 HIGH-FIBRE SUMMER MEAL PLAN Follow our 7-day meal plan 50 BBQ SPECIAL — LESS FAT, MORE FLAVOUR! Ways to make your next outdoor dinner a winner 92 WIN 7 NIGHTS IN BALI VALUED AT $9,000 Sign up now! 76 THE NEW BREAKFAST — SMOOTHIE BOWLS Fab & fruity! SHOPPING ADVICE 20 BEST GLUTEN-FREE FOODS 25 THE SUGAR IN ICED TEA 26 WHICH YOGHURT IS BEST?


50 TURN UP THE HEAT Spice up your next barbecue with these deliciously simple low-salt marinades and rubs 56 SALAD DAYS Modern ways to toss together a healthy salad 64 5pm PANIC Fresh and fast ideas to rev up midweek meals 69 MEAL FOR ONE Keep this Italian-style chicken to yourself 70 READY TO ROLL Help yourself to these rice paper rolls 76 SUMMER SMOOTHIE BOWLS Wake up to these vibrant, fruit-filled breakfasts! 78 HOLIDAY IN THE MED Gorgeous side salads to share 82 HFG MAKEOVER: CHOCOLATE BROWNIES We’ve snuck in extra goodness! 84 FRUITY GOODNESS Stone fruits star in these juicy desserts 89 FOOD FOR FUSSY EATERS Fruity homemade frozen yoghurt



GO HOMEMADE! Why buy store-bought pizza, marinades and dips when making your own is this easy? Let us show you how — you won’t go back!


WHAT’S YOUR FOOD IQ? Test how much you’ve been paying attention to nutrition news this year by taking our quick and informative quiz!


SOOTHE SUMMER BLOATING Our dietitian guides you through some of the common eating pitfalls that can plague your holidays and you’ll enjoy feeling lighter all summer


TUNE INTO YOUR BODY’S CHANGING FOOD NEEDS It pays to be aware of the times in life when your diet needs an added boost


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


Grilled chicken with spicy mango salsa & black bean salad


17 A TWIST IN THE TALE Should you start your day with lemon water? We bring the facts to light 18 SHOPPING NEWS Try these healthy new products in-store 19 NOW IN SEASON — SWEET CORN Why not add juicy, fresh sweet corn to your shopping list? 20 SMART SWAPS: GLUTENFREE FOODS See the brands that are lower in salt, sugar and fat 21 WHAT’S NEW IN 2016 The food trends that are making waves 22 10 OF THE BEST ICY TREATS! Our dietitian picks this season’s best frozen bites 24 LABEL DETECTIVE: 7 WAYS TO AVOID FOOD POISONING Practical tips to keep your summer picnics safe and healthy 25 THIS vs THAT Which cool drink is the healthier choice — fizzy soft drink or fruity iced tea? 26 HOW MANY KILOJOULES ARE IN THAT YOGHURT? We expose ‘snack-sized’ yoghurts



Tropical coconut smoothie bowl



8 WELCOME A word from our editor, plus prizes to WIN! 10 YOUR SAY Send in your opinions and food pics and you could WIN a stylish OTi Organiser prize pack! 12 NEWS BITES Get all the freshest health and food news 90 YOUR HIGH-FIBRE MEAL PLAN Follow our dietitian’s weekly meal plan for easy fibre-rich meals and snacks 92 SUBSCRIPTION SPECIAL OFFER You could win a fantastic 7-night holiday in Bali with accommodation and return airfares for two, just by subscribing to HFG! 96 REFERENCES 97 YOUR DAILY NUTRITION GUIDE Learn how to estimate your daily dietary requirements 98 10 THINGS you’ll discover in this issue 99 RECIPE INDEX

A $9000 trip for 2 to


Subscribe tod for your chance to win a Bali holiday for two worth $9000! This holiday offer includes seven nights accommodation plus return airfares for two. To find out more details, turn to p92. Healthy Food Guide is packed with healthy recipes and expert advice. Subscribe today to save more than $34 off the cover price! To subscribe today, see p92.

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

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What Healthy Food Guide

can do for you

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

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

● HFG recipes use easy-to-find,

● You can trust our advice

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

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

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

● Any branded food in HFG has

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

We give you facts, not fads

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

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

Editor Andrea Duvall Dietitian Brooke Longfield, BSc (Nutrition) (Hons), APD, BAppSc (Ex&SpSc)

Art Director Brydie Noonan Senior Subeditor Emma Salkild Subeditors Mike Dolan, Carolin Wun Editorial/Digital Coordinator Kelly Mullinger Contributors Julz Beresford, Michele Cranston, Chrissy Freer, Melanie Jenkins, Bronwen King, Nadia Lim, Sarah Mayoh, Liz Macri, Phil Mundy, Mark O’Meara,

● When a new diet or

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



9dairy free 9diabetes friendly 9gluten free 9vegetarian

Kerrie Ray, Jennifer Soo, Sarah Swain, Mary Valle, Abigail Villaneuve Contributing dietitians Megan Cameron-Lee, Catherine Saxelby 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

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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



Try Equal NEXT and go guilt free on anything sweet from coffees to cocktails. It’s the NEXT generation of sweetness. Get SweetSmart. For more information on Equal NEXT visit our website at


ste, ke ta ories. i l r a Sug t the cal u witho



n summer holidays I used to forego my regular morning coffee for a glass of fresh fruit juice, then wonder why, by 11am, I had a thumping headache. Being out of our regular food habits can cause all manner of unpleasant surprises when we’re on holidays, as our dietitian Brooke Longfield explains in this month’s cover story (p36). So if constipation is one of your biggest holiday gripes, or if


Tick TM used under licence

Andrea Duvall, Editor

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you’re feeling bloated at the very time of year when you want to feel and look your best, Brooke’s story may change the way you eat — and boost your enjoyment this summer. As we ring in the new year, we also look at some of the food trends heading our way (p21). Speaking of trends, you may have seen that healthy smoothies have morphed into a brand new social media phenomenon — the smoothie bowl. This month we share with you some impressive fruity recipes for them (p76). They are the prettiest, healthiest way to kick off 2016! Enjoy!

Subscribe to HFG mag today and you’ll go into a draw to win great prizes every month! SUBSCRIBE NOW and you could WIN an Aladdin flask and fabulous cookbooks — a prize pack valued at $99!

A frugal family adventure

Patrick Jones and Meg Ulman

Patrick, Meg and their family had built a happy, sustainable life in regional Victoria. But in late 2013, they found themselves craving an adventure: a road trip with a difference. They set off on an epic 6,000km year-long cycling journey along Australia’s east coast, from Daylesford to Cape York and back- guerrilla camping, hunting, foraging and bartering their permaculture skills, and living on a diet of free food, bush tucker, and the occasional fresh road kill.

The Art of Free Travel is the remarkable story of a rule-breaking year of ethical living.

Available now in all good book shops $29.99

yoursay Share your views and HFG recipe creations with us! HFG Australia


Dishing out something new




Thanks to Healthy Food Guide, I have managed to keep my new year’s resolution of having one new dish every single week for an entire year! We have thoroughly enjoyed a delicious variety of meals, especially the vegetarian options. I also love your ‘5pm panic’ section — in particular, the photos of additional packaged ingredients required (for example, curry powders and sauces) as some brands are infinitely better than others! Sue Keating, NSW

There’s no excuse for busy bees to skip dinner with these quick and easy recipes.

Chicken, lemon & quinoa salad Serves 4 Cost per serve $5.20 Time to make 20 min

Chicken, lemon & quinoa salad

9gluten free 9diabetes friendly

Melanie Jenkins Styling &f


1 cup quinoa, rinsed, drained 80g reduced fat feta, crumbled 1 x 400g can no added salt chickpeas, rinsed, drained 200g cooked skinless chicken breast, shredded ½ cup roughly chopped mint leaves, plus extra leaves, to garnish 2 large cucumbers, roughly chopped 2 medium carrots, grated Zest and juice of 1 lemon 3 cups rocket HIGH


1 Cook quinoa in saucepan of boiling water according to the packet instructions Drain and set aside to cool for 5 minutes 2 Combine the remaining ingredients in a salad bowl; add quinoa and mix well


3 Divide quinoa salad among 4 serving bowls; garnish with extra mint leaves, and serve

1817kJ/435cal Protein 32 5g Total Fat 11 8g Sat Fat 3 5g Carbs 44 1g

you’ll need …






www healthyfoodguide

HFG 1215_5pm panics.indd

+ chickpeas

Sugars 4 8g F bre 9 6g Sodium 444mg Calcium 281mg Iron 5 8mg



+ reduced fat feta + chicken breast + cucumber + lemon + rocket

: Rebecca Johnston. Photography:

@hfgaustralia #cookwithhfg

AustralianHealthy FoodGuide

com au






healthyfoodguide com



NOVEMBER 2015 $5 99 (incl

The article on portion sizes (‘the Perfect Plate’ Nov 2015) has changed the way I cook and plate a meal. Thanks so much. Every month there is a new article that takes my fancy and your recipes are always a winner.


Low-carb, raw, paleo...


What's the best diet? EXPERT ADVICE


vegie colourful broccoli, carrot,

carb (such rice

(such as red cabbage, spinach)

Eat to ease





should loo a balanced meal We all know what n. Not anymore! making it happe — every t The hard part is proportions right how to get food

Size really matters


heartburn KICK START weight loss Your 4-week walking plan

5 foods WORSE than a Big Mac!



salmon sa




Linda Kelleher, VIC


ĕ Sugar in sports drinks ĕ Bacon vs ham ĕ Top foods for picnics

78 Grilled vegie stack

FG 1115_CoverFINAL.indd

68 Nasi goreng

72 Spinach filo pie




fish, tofu, legum





PM 1/10/2015 3:42:35




What a shame! I enjoyed reading the 2015 Hall of Shame (Nov 2015) very much. It is surprising how many foods are sneaky! HFG has definitely helped me demystify label reading! Amy Zhong, NSW

We blow the lid off on closer inspec products that might seem tion are stagge healthy at first ringly high in glance unhealthy ingred , but ients

Go Natural


amia Dream If you look past Bar the word ‘natural’ name, a sugary, in the brand fatty yoghurt those healthy coating surround macadamias! At 1142kJ (273cal)s this nutty bar has dietitian-approv double the kilojoules of a ed snack, and of your daily over a quarter saturated fat limit. Now that’s some sugar coating! Our tip: Ditch this k lojoule r ch bar and for one with look less than 800kJ (about 200cal)

Nature’s Own I Quit Sugar Superfood Muesli Bar Mix (Coconut & Vanilla) This bake-at-

home muesli bar mix says it has a mere 0 44g sugar per serve. of But to the dry ingredie this refers nts only The instructi add rice malt ons want you syrup, which to is really just by another sugar name. So, the final actually sugar free at all! Yikes! product isn’t Our tip: Watch out for clever malt syrup is packaging Rice a form of sugar free, not sugar that’s fructose free, and is still high in kilojoule s


www healthyfo

odguide com au

Lean Cuisine Classic Pumpkin, Spinac Ricotta Lasagn h & e

A ‘97% fat free’ meal with a name implying there’s lots of healthy vegetab les sounds pretty good to us. ‘vegie’ lasagne Well, this actually has less than half a serve of veg! sodium, which It also dishes up 1160mg is half your daily of s left with a limit. Who else bad taste in their mouth? Our tip: When you need a quick choose one freezer meal with less than 700mg serve and add sodium per a handful or two of extra veg!

Kraft Almond Spread Crunch y

We’re definitel y not over this seeming going nuts ly wholesome toast topping . Instead of paying for a jar full of crushed almonds, you’re getting less than 25 per cent nuts. So, what’s in the ask? A blend rest of the jar of vegetable you oil, sugar, thickene and emulsifi ers. Um … we’ll rs pass on this Our tip: Take one! a look at the ingredient list the side of the on jar made with close and pick a nut spread that’s to 100 per cent can enjoy all nuts, so you their heart-he althy benefits .


Woolworths Natura Flavoured Chocol lly ate

Milk It’s easy to be tricked into thinking ‘naturally flavoure s healthier than d’ chocolate milk regular choccie ilk. But sugar appears before atural chocolat e flavour’ on gredient list. the And, natural chocola what exactly wonder? Naturall te flavour, we y flavoured not, one glass or is still packed more than 5 teaspoons of with sugar. Our tip: Be wary of thinking your healthies ‘natural’ means t choice. Yes, it’s milk is rich in but we don’t calcium, need all that added sugar, too!

• KFC Zinger Stacker Box

Meal A double stacked burger fried chicken wings hips potato and gravy and can of soft drink translates a shockingly unbalanced eal Devour this eate c ose and you’ve a hefty 6000kJ (1435cal) along with more than 150 per cent of sodium limit your daily No thanks! •

Nudie Coconu t Yoghurt (Vanilla )

The coconut craze continue s w th this new ‘gluten ‘dairy-free’ coconut free’ But being trendy yoghurt. isn’t always good for us. A single-serve has more than 100 per cent intake and close of your daily saturated fat to 1200kJ (about that’s twice 290cal) — the kilojoule s of a healthy Our tip: Desp snack! te tend to be high the hype coconut products you can t toleraten unhea thy saturated fat If dairy look for or lactose free less fatty soy yoghurts

Simply 7 Lentil Chips (Sea Salt)

This snack boasts it has 40% less fat than potato chips with no artificial flavours. But it has almost as much chip varieties salt as regular and less than of fibre per 1g serve. Salty snacks are incredib ly moreish, so polish off a if you whole packet, you’ll undo value in opting any for lentils over regular crisps. Our tip: Whethe r they’re potatoes or chips are a salty lentils, pick — so keep and serve occasion portions small ally — no matter health benefits what special they promise .

Hungry Jack’s Ultimate Doubl e Whopper

With serving of meat a double and plus streaky bacon cheese surprise this there’s no over the top burger serves more than a up day’s a whopping 4773kJworth of saturated fat and (1142 cal) too don’t need fries And no you with that!

• Pizza

Hut oaded Peppe roni on Cheesydog Crust

ust one greasy a massive 1413kJ slice has (338cal) Finish family sized off half a pizza your total daily and you’re teetering on kilojoule intake!

• Sumo Salad Slow Cooked Lamb & Haloumi Sumo Bowl

A salad sounds like a light choice but this has nearly 3000kJ rich combo (about 720cal) If you’re goal is to lose weight Take note ha f your entire that’s about day’s kilojoule has 90 per cent intake It also of Not so light after your daily salt allowance all!

• McDon ald’s Zesty Portuguese Dressi

ng Think you’re doing hing by ordering the right instead of a burger?a salad Drown it in th s rich salad dressing and you’ll add 1040kJ (249ca ) to your meal along with nearly 20g of fat That’s number of k the same lojoules as a small fries! NOVEMBER



Watch out for these five fast choices that are worse than food a Big Mac!



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


Yuletide treats The Christmas issue (Dec 2015) gave some great ideas on snacks for Christmas Day. In particular, I loved all the canapés. Thanks for all the inspiration! Jodie Stonehouse, QLD

via Facebook Oh my goodness, the gluten-free choc fig brownies in the gluten-free recipe book (Oct HFG) are amazing. Suzy Hansford




Tucker’s Natural Multifibre Snacks (Rye & Qu noa)


“These a e eally tasty and have a n ce and s mple ingred ent list ” says Joanna Pair these high-fibre c ackers with cheese or low-fat hoummos for a satisfying snack Per

10 11 crackers (25g) 410kJ 98ca ) 2 5g fat 4 5g fibre 90mg sodium $3 99 per 100g box HIGHLY COMMENDED

Every year supermarket shelves fill annual awards shine the spotlight with new products, so our on the best foods instore!

THE JUDGES Dr Joanna McMillan ietit an/Nutrit on st c eator of heal hy lifestyle website Dr Joanna

Andrea Duva l Ed tor Hea thy Food Guide magazine

Brooke Longfield Dietitian, Healthy Food Guide magazine

f front of pack cla ms and back of pack nutrition f gures leave you ba fled you’re not alone Navigating the supermarket aisles for healthy food choices can be tr cky so we’ve done he hard work for you Our dietit ans have scoured supermarkets and grocery stores analysing hundreds of brands across 12 di ferent categories to f nd you the most nutrit ous And then we’ve put hem to the taste test It’s time to introduce our 2015 Healthy Food Award superstars! These w nn ng products taste del c ous and a e good for you too So spot the winners and look for this logo during your next shop!

The w nners of our Healthy Food Awards can carry this logo to help you find the healthiest choices on supermarket shelves


www heal hyfoodguide com au

Nestle MILO Ready to Drink

Per carton 200m ) 600kJ (144ca ) 2 8g fat 17 9g sugar 400mg calcium $3 99 per three-pack

Cobs Mu tipack Natural Popcorn (Sea Sa t) These port on contro led wholeg a n snack packs are ideal for

kids and teens Simply pop it into heir lunch box and they’re ready o go! Per packet (13g) 258kJ 62ca ) 3 2g fat 1 7g fibre 47mg sodium $3 49 per six-pack

195kJ (47ca ) 0 4g fat 1 2g fibre 31mg sodium $2 00 per 150g packet

best Be Natural Dark Chocolate M ni B tes (Berry Blend)


“It’s a really well-portioned size, and it tastes like a Cherry Ripe. Yum!” says Brooke. These dark chocolate and muesli bites will satisfy a sweet tooth without the excess kilojoules.

Per bite (15g): 240kJ (57cal), 1.4g fat, 3.7g sugar, 1.2g fibre, $4.99 per eight-pack

Goodness Superfoods Better for U! Cereal Bars (W ld Berries & Yoghurt) Sweet and chewy bars wi h a quarter of your daily fibre requ rements w ll keep you satisf ed any time of the day

Per bar (35g) 524kJ 125cal) 3 4g fat 6 6g sugar 7 2g fibre $4 99 per six-pack


“What a great snack for k ds on heir way to a ter school sport!” says Cather ne Each carton offers kids 40 per cent of their daily calcium needs for healthy growing bones


Real Foods Corn Thins Multigrain) Compared with o her crackers these thins are relatively low n sa t Its fresh yummy corn taste teams well with a variety of sweet and savoury flavours Per 2 slices (12g)


Catherine Saxelby Nutr tion st creator of popular blog Foodwatch nd author of bestsell ng book Nutrit on for Life







FRIENDLY Be Natural Moroccan Spice SNACK Dry Roasted Ch ckpeas “They’re crunchy and satisfying w j he right amount of sp ce ” says Andrea Chickpeas are high in both fibre and protein making this a better choice than crackers or crisps Per packet 22g) 350kJ

(84cal) 2 2g fat 3 3g ibre 71mg sodium $4 99 per five-pack HIGHLY COMMENDED

Well Naturally No Sugar Added Cereal Bar Almond Sesame Seed Linseed) This nu ty snack has more f bre and a fraction of the sugar of most muesli bars It’s also a perfect p ck me up! Per bar

35g) 588kJ 141ca ) 9 7g fat 1 1g sugar 10 4g fibre $2 79 per bar



Award-winning labels With so many products on our supermarket shelves with hard-to-read or misleading nutritional labels, I was thrilled to find the 2015 Healthy Food Awards in the November issue (along with products that made the 2015 Hall of Shame). Thanks to the dedicated team of HFG dietitians who’ve sorted through the good and the bad to bring us the best! Judith Caine, VIC EACH S PRIZETIH WOR



one of 3 OTi Organiser packs!

Have your say or share a snapshot of your HFG creation and you could win a gorgeous OTi Organiser gift pack. Bundle includes meal planner, shopping pad and notebooks, plus the OTi Organiser with diary, storage pocket, and section to store important numbers and passwords.

❋ Congratulations to this month’s winner — Sue Keating from NSW — who’s won a $130 collection of Bloomsbury cookbooks! Have your say at, or send us a letter at Locked Bag 5555, St Leonards NSW 1590

via Instagram Thanks for the recipe @hfgaustralia – lunch is sorted! (Dec HFG) @_iriny

via Instagram Not quite like the @hfgaustralia picture but still yum! (HFG website) @tardaeda

via Instagram Lamb, rosemary & sweet potato pizza with a rainbow coleslaw (Oct HFG) @emmajstubbs JANUARY 2016 HEALTHY FOOD GUIDE


hfg NEWS


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


… is how much you can reduce your chance of dying early if you increase your daily step count from 1000 to 10,000 steps, according to Aussie researchers. That’s good news if you were gifted a pedometer or Fitbit for Christmas! PLoS ONE, 2015

Think meat is essential for a hearty dinner? Think again. A new US study has found beans satisfy our appetite just as well. It turns out that beans have less protein but have four times the fibre — and this keeps us feeling full (as well as regular!) Journal of Food Science, 2015


Neurology, 2015



Sleep on that e often hear how important sleep is for health, but did you know one night of sleep can reduce our insulin sensitivity more than eating a high-fat diet for six months? And when our body is less sensitive to insulin, we’re more prone to developing diabetes. So, how about that early night? The Obesity Society, 2015

Text: Brooke Longfield.

People on a Mediterranean-style diet rich in fish, olive oil, nuts and veg have bigger brains, which could slow age-related memory loss an multitasking skills. Researchers say the difference in brain size equates to about five years of ageing. So some fish o your fork!

… men aged over 50 will suffer a fracture due to brittle bones. Eating three daily serves of foods, doing regular weight bearing exercise and maint a healthy weight can all hel to preserve bone health.


NPS MedicineWise, 2015

Sun-blessed babies The perks of having a summer birthday go beyond sunny weather — babies born in summer weigh more at birth and grow into taller adults. The British researchers think the seasonal differences may be due to the amount of sunlight an vitamin D expectant exposed t


App-arently, 46 per cent of people report having downloaded a health and fitness app that they no longer use. Is it time to resurrect that app and dust off your walking shoes? JMIR mHealth and uHealth, 2015


to heart

A daily soft drink does no favours for men’s hearts. Chugging down just 400ml of soft drin a day (that’s barely more than a standard 375m can) puts men at a higher risk of heart failure. And before you switch to a diet version, the st included artificially-sweetened fizzy drinks, to Heart, 2015 JANUARY 2016 HEALTHY FOOD GUIDE


hfg NEWS

newsbites LOVE YOUR OATS Scandinavian researchers have found a daily bowl of traditional oats could be a prebiotic. Think of prebiotics as food that stimulates the growth of ‘good’ bacteria in the gut. If hot weather has sent porridge to the back of the pantry, try these three ways to get your daily oats: Overnight oats – soak equal parts oats, milk and yoghurt in a bowl overnight, and top with berries and nuts in the morning. Bircher oats – add sultanas and grated apple to your oats combo and top with extra diced apple and a dollop of reduced-fat yoghurt. Oat smoothie – Add two tablespoons of oats to your favourite fruit and yoghurt smoothie. Mmm … British Journal of Nutrition, 2015


ASK THE EXPERT I often wake up in the middle of the night with painful leg cramps. I was once told it’s because I’m dehydrated — is this true? Are there any foods I should eat to avoid muscle cramps?


Brooke Longfield Healthy Food Guide Accredited Practising Dietitian


— Cheryl, via email

nyone who has suffered from leg cramps will know how excruciatingly painful they can be, not to mention the way they disrupt your sleep. These sudden, involuntary muscle spasms have a number of different causes, and one of these is dehydration. Muscles need f to help them contract and Send you relax. And if questions you have editor@hea exercised your muscles Please note: We c in hot weather, reply to individ letters chances are yo may be a little such dehydrated. So try to vege , ( drink plenty of water is also a great source of hroughout the day, calcium), peas, nuts and especially as the wholegrain cereals. Foods emperature heats up. high in potassium include What you eat is also bananas, avocados, dried mportant, as not enough fruit and potatoes. magnesium, potassium Most muscle cramps are or calcium in your diet harmless, but if they occur can also lead to cramping. frequently, and simple Magnesium, in particular, strategies like drinking more plays a role in muscle fluid, stretching before bed contraction and nerve and improving your diet function. So you may want don’t help, it’s best to talk o increase your intake of to your doctor. magnesium-rich foods

TIME TO TAKE YOUR PULSE Pulses — a rather dull name for fibre-packed chickpeas, lentils, beans and peas — are being celebrated with the campaign ‘2016: International Year of Pulses’! And with only 1 in 5 Aussies eating pulses on a regular basis, it might be time to add some to your pantry. Food and Agriculture Organization of the United Nations, 2015; GLNC, 2011

LONESOME DINERS An Australian study has shown that people living alone are more likely to have unhealthy diets — eating fewer fruits and vegetables — with men being worse off than women. So, if you’re after healthy inspiration, turn to p69 for our delicious mealfor-one recipe! Nutrition Reviews, 2015

Drink that, or eat this! 1 glass of champagne (150ml) has the same number of kilojoules as 3 crackers + 3 cheese cubes


Fill, freeze, POP! Kid’s love ice-blocks, but many are loaded with sugar. Make your own healthier frozen ice treats with Zip Pops ($3.95 per 20-pack). Simply fill these BPA-free plastic tubes with your favourite fruity combo, zip up the top and freeze. Then snip off the end and enjoy a healthy, homemade icy treat! Find out more at JANUARY 2016 HEALTHY FOOD GUIDE



super-sized yoghurts

best gluten-free foods

top frozen treats


Text: Brooke Longfield.

Many claims are made about the benefits of lemon-infused water, but is it as healthy as it’s cracked up to be? CLAIM #1 Lemon water ‘melts away fat’. Lemons do contain pectin, a soluble fibre, which creates a feeling of fullness, but you’d have to suck a lot of lemons to feel full enough to lose weight. CLAIM #2 Lemon water improves digestion. There is some evidence to show that citric acid aids digestion by stimulating digestive enzymes. CLAIM #3 Lemon water is detoxifying. Happily, our bodies have their own built-in detox systems — our liver and kidneys. If adding lemon to your water helps you drink more, this will increase urine output which helps the kidneys remove some of the body’s toxins.



hfg SHOPPING Try blending and freezing overripe nectarines into a low-kJ sorbet!



Blackberries Grapes Nectarines Capsicum Honeydew melon Eggplant Asparagus Limes Rambuttan Celery



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

Shelf watch

Dinner winner

Wok on!

Easy cracking

Woolworths Delicious Nutritious Frozen Meals ($7.99) have at least three serves of veg. Per serve (Beef

Toss these healthier, low-salt noodles through your stir-fry: Zhen Cuisine Fresh Hokkien Noodles ($1.80 per 440g packet).

MacFarms Easy Open Macadamias ($9.99 per 350g) come with a small metal key to help you crack with ease!

& Tomato Casserole): 1200kJ (287cal), 2.5g sat fat, 10.2g fibre

Per 110g serve: 716kJ (171cal), 2.8g fibre, 141mg sodium

Per 30g: 938kJ (224cal), 3.5g sat fat, 1.7g fibre, 71mg sodium


FUN FACT! ere On average th 0 80 t ou are ab an on s el rn ke ear of corn



A summer barbecue wouldn’t be complete without charred cobs of juicy sweet corn. Right now it’s at its seasonal best!

5 1


Need something to fill the kids up with after school? Corn is rich in satisfying fibre, with one large cob providing 20 per cent of your daily fibre needs.


It’s one of the world’s staple crops. Scientists believe it would take three generations of neglect for corn to become extinct. That’s some resilience!

Text: Brooke Longfield


Corn is high in natural starches (sugars) — but

instead of being alarmed, consider it a great source of long-lasting energy. One cob has just 540kJ (129cal).


Although they look similar, sweet corn is soft, juicy, and edible off the ear. Field corn is processed into flour, corn meal and of course, corn flakes!


Sweet corn is available in two colours — yellow or a striking combination of yellow and white. The yellow-white hybrid is often called ‘butter and sugar corn’.


chives smoked paprika avocado chorizo oregano lime parmesan coriander chilli

Mexican taco salad

Find this recipe on healthy

TRY THESE IDEAS! Ř Toss kernels into a spicy Mexican salsa with avocado, tomato, lime juice and fresh chilli. Ř Char cobs of sweet corn on the barbecue with a dusting of smoked paprika (it tastes like bacon!) Ř Blitz kernels into a creamy puree to serve with pan-seared seafood. Ř Tuck into a weekend brunch of corn fritters with avocado and tomato salsa.




SMART SWAPS gluten-free foods

Gluten-free labels don’t reflect a food’s overall health benefits. Our dietitian unpacks some better gluten-free choices.

Choose this!

Freedom Foods Maple Crunch Gluten Free Cereal

Betty Crocker Devil’s Food Gluten Free Cake Mix

Naturally Good Gluten Free Carob Buckwheat Crispbread


✓ ✓

Celebrate with Woolworths Free From Gluten Choc Brownie Mix. You’ll save 428kJ (209cal) and 5.2g of fat per serve. Treat yourself to Table of Plenty Mini Rice Cakes Pure Dark Chocolate and drop 4.3g saturated fat and 5g of sugar per serve.

Coles Simply Gluten Free Quinoa Cups

Kez’s Gluten Free Melting Moment Biscuits

Start the day with Freedom Foods Active Balance Multigrain & Cranberry and get more than twice the fibre, half the salt and less sugar, too!

Pair your next meal with Sunrice Steamed Rice & Quinoa Cups. You’ll cut back on 251mg of sodium, which is 10 per cent of your upper salt limit. Enjoy Leda Golden Crunch Cookies with your morning cuppa. One biscuit is 449kJ (107cal) lighter and has 50 per cent less fat.

Text: Brooke Longfield, Abigail Villanueva

Lose this …

what's new in


Our dietitian Brooke Longfield takes a look at some of the new food trends making headlines.

TEA FOR KIDS Keep your eyes peeled for fruity tea flavours like watermelon and strawberry made from caffeine-free rooibos. As long as they aren’t loaded with sugar, they’re a refreshingly healthy alternative to soft drink and fruit juice

Plant-based waters Move over coconut wat water is making waves as the new potassium-rich way hydrate. Or, you could just drink water — cheap, simple, effect


If you haven’t heard of kimch sauerkraut (both fermented vegetables), it’s time to pay atte Research supports the health benefits of the tummy-friendly probi fermented foods. Readily available DIY kits make it even easier for

Cake-topped drinks Red velvet smoothies? Nu doughnut milkshakes? Topping a kilojoule-rich drink w wicked cakes is a fast way to supersize your waistline. SAVOURY PORRIDGE Poached eggs, kale and even pumpkin are set to replace sweet toppings like banana, berries and cinnamon on your morning oats. We can’t wait to try them!

Free-from The expanding range of gluten-free, dairy-free and other free-from products offer people with allergies choices like never before. But if you don’t have a food intolerance, beware jumping on the bandwagon as you may be eliminating vital nu

HEAT AND SPICE Hot flavours such as wasabi and sriracha are set to become mainstream. The good news? More spice means you’ll probably use less salt on your food.

Frankenfood Meat-pie stuffed pizzas, cronut b Vegemite chocolate were just a few of the crazy comb in 2015. We’re genuinely scared to see what’s coming up next! JANUARY 2016 HEALTHY FOOD GUIDE





Quench your thirst with a Streets Lemon Calippo. Each zesty ice block is made with real lemon juice and has just 383kJ (92cal).



Satisfy your chocolate craving with a small-scale Peters Drumstick Mini Classic Vanilla. This sweet treat has 700kJ (168cal), which is 25 per cent less than the original.


ICY TREATS! We’ve rifled through the freezer to find you the best low-kilojoule frozen treats!


An old favourite has had a healthy makeover! The new Streets Paddle Pop with Real Yoghurt Mixed Berry Flavour has a snack-sized 206kJ (49cal) per serve. 22

Photography: Jennifer Soo.


Skinny Cow Creamy Vanilla Ice Cream Cookies look and sound naughty, but are low in fat and have a modest 540kJ (129cal).


Creamy vanilla ice cream meets the tropics in a Streets Splice Pine Lime. And at 354kJ (85cal) per serve, we say ‘aloha’!



Streets Fruttare Coconut Smoothie screams of beach holidays and has 592kJ (142cal).

Berri Quelch Fruit Sticks are almost pure fruit and have no added sugar. And with just 135kJ (32cal), these gluten-free sticks are perfect for kids!



For a sweet taste of summer, bite into a Weis’ Mango & Ice Cream. Each bar has only 463kJ (111cal).

Peter’s Frosty Fruits Watermelon & Pineapple is a refreshing flavour combo with only kJ ( l)


Each Bulla Mango Frozen Yoghurt Cup is made of probiotic yoghurt for a happy mmy and also provides bone-building lcium. One cup has 515kJ (123cal). JANUARY 2016 HEALTHY FOOD GUIDE


Nourish your career and make a difference



ways to avoid


LABEL DETECTIVE By nutritionist Catherine Saxelby

“I chose CSU because it was the only university to offer a nutrition course at the Bachelor level online.


On picnic days, never place cooked food straight into an esky. Harmful bacteria churn out tummy-troubling toxins when food is between 4 and 60 degrees. Cook your food the night before, and leave to cool until it stops steaming. Then cover and place in the fridge overnight before popping it into the esky.

“The residential schools were a highlight of my experience. They were very important for networking with academic staff and fellow students. “The lovely rural campus and friendly, approachable staff made the experience unique.”


Jennifer Fulloon, CSU Bachelor of Health Science (Food and Nutrition) graduate

Don’t skimp on freezer blocks or ice in an esky. Make sure you pack plenty of chill around your food before travelling. Frozen water bottles make handy extra cooler bricks.


Refrain from undercooking sausages, hamburgers and poultry. Make sure they are cooked through. Using a meat thermometer to check these have reached 75 degrees gives peace of mind. On the other hand, it’s fine to serve grilled steaks rare or medium-rare.

Study food and nutrition online with CSU Find out more: 1800 334 733



Resist leaving a spread of food on the table to impress guests as they arrive, especially if it’s out of the fridge for two hours or longer. It’s safer to store salads, dips, cheeses, quiches, cold cuts and all other perishable products at 4 degrees or under until they’re needed.

Meals laid out at picnics and campgrounds run the risk of spoiling. Keep it fresh and safe with our 7 summer food rules.


Don’t store cooked meats or sausages in the same container you used for storing raw meat. Bacteria left behind from the raw produce will contaminate the cooked cuts.


Never give frozen food the chance to thaw if you plan to place it in your freezer at home. When shopping, buy refrigerated and frozen foods at the end of a trip. Keep them in a cooler bag or wrapped in several layers of paper until you get back home.


Avoid eating food that’s past its Use-By date. Throw it out. If it’s past its Best-Before date, use the look-and-sniff test and your common sense.

The bottom line Keep cold foods cold and hot foods hot. This ensures they’re out of the danger zone.

VS Soft drink

Iced tea

1 glass (200ml) lemonade

Text: Brooke Longfield. Nutrition values based on Schweppes Lemonade and Lipton Peach Ice Tea

We’ve sized e sugar con find which better for y

384kJ (92cal)


186kJ (45cal)

Both drinks are loaded with what dietitians call ‘empty kilojoules’. In other words, kilojoules that provide minimal nutrition. The lemonade has twice the kilojoules of the iced tea. Even so, as most drink bottles in the fridge section are about three times the size of our 200ml glass, you could end up gulping down triple the kilojoules listed above, whichever drink you choose.

22g (5 teaspoons)


10.6g (2.5 teaspoons)

Most of us know soft drinks are high in sugar, but so are iced teas! Clever marketing can disguise this, but when ‘natural’ tea extracts come after sugar on the ingredients list it means they make up a smaller percentage of the drink than the sugar. Some brands of soft drink and iced tea use low-kilojoule sweeteners, such as stevia, but that doesn’t necessarily mean they’re sugar-free!




How many are in that yoghurt? Dietitian Brooke Longfield blows the lid off how many kilojoules you’re eating in a ‘snack-sized’ yoghurt.


nce a humble snack, yoghurt is fast becoming a decadent dessert. You’ll now find salted caramel, coconut, and lemon meringue pie varieties competing for your attention in the supermarket’s chiller sections. And it can be difficult deciding which is the best choice. Start by checking the size of that ‘single serve’ portion. Some are a compact 100g, whereas others are more than twice that at 230g. And a few get a bit sneaky, boasting low kilojoules for one serve, only to state in fine print that there are actually two serves in the one tub — and let’s face it, when we grab a small pot of yoghurt we don’t stop halfway and save the rest for later. Beware too the fancy add-ons such as muesli, crumble, coconut, honey, caramel and other saucy toppings. As tempting as they

may be, they can also add fat, sugar and extra kilojoules. But don’t panic and write off yoghurt entirely because it can be very healthy. You’re probably aware it’s high in calcium and protein. It’s also a good source of gut-friendly probiotics. Plus it’s more satisfying than a couple of rice crackers in between meals. Single servings are convenient for lunch boxes or as a portable snack. So, next time you’re in a store’s dairy aisle, confused about which to pick, look at the nutrition information panel and find out exactly how many serves are in it. For a snack, aim for one with about 600kJ (roughly 140cal) in the whole pot. To make it easier, we decided to investigate a range of popular yoghurts. And it might come as a bit of a culture shock to learn just how many kilojoules are in your favourite snack!

Check how much you’re eating. A ‘single’ tub can contain two or more serves.


Ski D’lite Yoghurt (Strawberry) 200g tub

648kJ (155cal)

Nudie Coconut Yoghurt (Blueberry) 170g tub

1039kJ (249cal)

Vaalia Breakfast to Go Yoghurt (Toasted Muesli)

Tamar Valley Greek Style Yoghurt (Raspberry)

150g tub

170g tub



Additional text: Abigail Villanueva. Sources: Nutrition values are from products’ nutrition panels and websites or


1113kJ (267cal)

A healt KNOW? h is aroun y snack d 60 (140cal) 0kJ

Five:am Organic Yoghurt (Vanilla Bean)

Chobani Yogurt 2% fat (Mango)

NuLac Foods No Udder Coconut Yoghurt

170g tub

170g tub

400g tub

794kJ (190cal)

618kJ (148cal)

Dairy Farmers Thick & Creamy Yoghurt (Caramelised Fig)

Yoplait Formé No Fat Yoghurt (Strawberry)

150g tub

175g tub

945kJ (226cal)

306kJ (73cal)

3272kJ (783cal)

Jalna Pure Yoghourt (Coconut) 200g tub

980kJ (234cal)




Awards showcase


Our annual awards gives a thumbs up to the healthiest, tastiest foods instore. Here’s a morsel of the best results!

A CRUNCHY TASTE SENSATION Not to be confused with rice cakes, Corn Thins are made primarily from corn, so they taste great – like popcorn squished into a crispbread. This flavour makes Corn Thins the crispbread that can be enjoyed by the whole family, including kids. They are so tasty they can be eaten on their own, or with your favourite toppings. Most Corn Thins varieties only have 97kJ and less than 5g of carbs per slice, and are also gluten and GMO free, with low levels of fat and good levels of fibre, making them not only taste delicious and but super healthy, too. For more information go to









With the goodness of dried fruit, beetroot, oats and chia, these deliciously chewy bars are the perfect lunchbox addition. Organic Raspberry, Apple and Oats Aribars from Artisse have no added sugar or salt, and are gluten, wheat and dairy free.

Quick nutritious meals are in easy reach with Soyco’s precooked Japanese Teriyaki Tofu. Ideal for sandwiches with salad or add it to your stir fry for a delicious meal. It’s loaded with protein, amino acids, is cholesterol free and full of flavour!


test your food IQ

ease holiday bloating

your changing food needs

IT’S TIME TO FIRE DOWN THE BARBIE! Imagine Australia Day without a barbecue! A picnic on an outdoor grill is about as ancient an Aussie custom as we have. Many would say that barbecuing makes food taste better. Why is that? The process that causes food to brown — called the Maillard reaction — is what gives that extra flavour. It’s when the sugars and protein in raw food react with heat. Add in some charcoal and the smoky flavour is the taste of an Aussie summer. Years ago, it may have been the fashion to burn our meat and sausages to a charry black ash, but we now know that this releases potential carcinogens. So this year, fire down the barbie, and go for a gentler grill. And add some corn, peaches, tomatoes and pineapple to the grill, too … because yes, everything does taste better on the barbie! For some great BBQ recipes, see p50.





We've given five packaged foods healthier ho rs and they take onl make!

home ade! 2 ake, Quick to m lad a s le our simp has dressing no added sugar!


Salad dressing

Don't spoil your delicious salad with a store-bought dressing that's full of sugar, thickeners and vegetable gums. Our homemade version couldn't be healthier. And it's so easy to make! The secret of a delicious dressing lies in the three-parts olive oil to one-part vinegar ratio. Just pour extra virgin olive oil into an airtight jar, adding any vinegar you have on hand — balsamic, red wine vinegar and apple cider vinegar are fine (lemon juice is, too). Then shake and pour. Be clever and make a big batch ahead of time!



Picking up store-bought dips and snacks can save time and alleviate stress, but many popular dips such as French onion and pesto are loaded with fat, sugar and salt. A healthy homemade dip with just a handful of ingredients takes only minutes. Create a basic hoummos by blitzing canned chickpeas with a little tahini and garlic. Then add a splash of water or lemon juice for a perfect consistency. Eat as is or flavour by adding blitzed roast pumpkin or beetroot. Jalapenos, cumin and paprika add punchier flavour, whereas adding green peas gives vibrant


breadcrumbs Store-bought croutons and breadcrumbs can be low in fibre, so whip up your own using stale slices of wholegrain bread. Waste not, want not! Blitz day-old bread in a small food processor, and within 10 seconds you’ll have fibre-rich breadcrumbs. Croutons are just as easy. Dice stale bread into cubes, lightly spray with olive oil and bake in a hot oven for 10–15 minutes, or until golden and crunchy. You could even add a sprinkle of dried herbs or a dash of spice such as paprika or cumin for extra flavour.


Marinades add flavour and tenderise meat by breaking down its tough fibres. They also help to reduce levels of potential carcinogens that are created when meat is cooked on the barbecue. Some brands have up to three teaspoons of sugar per tablespoon of marinade! That means they're more than 50 per cent sugar. Making your own marinades with fresh fruit is healthier as it cuts sugar content. The fruit’s acidity and enzymes tenderise the meat, creating succulent steaks every time. Just coat the meat with kiwi fruit slices, or purée, for 1–2 hours d ff b f k

Store-bought marinades are stacked with sugar while our homemade ones use fruit

Text: Brooke Longfield



Turn every a into pizza slice with e it healthy b h fibre-ric vegies

Homemade pizza is a simple dinner when you’re short of time — and it’s so much healthier than takeaway. The trick is to pump up the vegies. You’ll hardly ever see a sliver of green on a takeaway pizza, which means it’s probably lacking in satisfying fibre. Start with a healthy base — small wholemeal pita pockets are the perfect size for individual pizzas. Add a swirl of no-added-salt tomato paste, or a serving spoon of canned chopped tomatoes (drained), then layer on your toppings. Start with sliced vegies like mushroom, capsicum and zucchini, then top it with a few slices of lean meat and grated cheese.




Test your nutrition knowledge with dietitian Brooke Longfield’s quick quiz!


True or false? A small can of baked beans has more fibre than an apple.


A serve of red meat should be the size of …?

ŘYour hand Ř½ your plate ŘYour palm ANSW intak Wave out s raw — To h inta 1–2 mea wee me



Which nutrient is the most filling?

Ř Fat ŘCarbohydrate ŘProtein ANSWER True. A 130g can of baked beans has 6g of fibre, double that of an apple. For quick and healthy summer meals, keep baked beans in the pantry, along with high-fibre chickpeas, lentils and kidney beans (all perfect for salads!).


ANSWER Protein. Research shows that people who follow higher protein diets experience less hunger and are better able to maintain a healthy body weight. Fibre and low-GI carbohydrates also help us stay full. So for a healthy and satisfying start to the day, try a protein-rich fruit smoothie made with reduced-fat milk, and a slice of grainy toast with peanut butter.

How much time sho you spend in the sun get enough vitamin WER About 10–20 minutes each day of a summer’s day, just 1–2 minutes hands or face will suffice. Eating foods such as fortified egg yolks, mushrooms and oily fish (salmon, tuna, and nes) provide alternative sources of vitamin D, important trong bones and a healthy immune system.

Packaged foods are the main source of unhealthy high doses of sodium. What’s the upper limit of sodium intake you should be looking for?


Text: Brooke Longfield, Abigail Villanueva

ANSWER 600mg per serve. When comparing two products n the nutritional panel, use the per 100g’ column and choose the one with the lowest amount of sodium. To help reduce the level of salt in your diet, look for ‘no-added-salt’ or ‘reducedsalt’ versions of pantry staples like stock, baked beans, canned legumes and tomato paste.



Which of the following is classed as a starchy vegetable?





ANSWER Corn. All vegies are good for us, but some have more carbohydrates than others. Corn, peas, potato and pumpkin are starchy, and should only make up about a quarter of your dinner plate. Non-starchy vegies, such as cucumber, cauliflower, tomato, Asian d fill l h lf di l

What is a healthy portion Ř 10g Ř 30g Ř 100g

ANSWER 30g, which is about a handful. Or mo specifically, 20 almonds, 15 cashews, 30 pistach Brazil nuts or 2 tablespoons of pine nuts. This am nuts eaten daily has been linked to a reduced risk disease. To manage portions, divide a large bag i servings and keep in smaller containers or zip-lo



Which bread has a lower glycaemic index (GI) —


Sourdough or wholemeal? ANSWER Sourdough. Both are more ling than white bread, but sourdough ade with lactobacillus culture has a GI around 54 (wholemeal is around 74). ote that many supermarket sourdoughs are not made with lactobacillus and have a similar GI to white bread, which can be as high as 90 (glucose is 100).

Rank these foods from the highest to lowest b i kil joules. w of milk colate

2 slices (40 full-fat chee

150g mon fillet

e or false? Coconut oil is u than olive oil 20 almonds



conut oil

il and olive but olive oil pared to the nce supporting ted, whereas oil to a ome cancers.

ANSWER 1. Salmon (1200kJ/287cal) 2. Cheese (720kJ/172cal) 3. Nuts (600kJ/144cal) 4. Chocolate (375kJ/90cal) While the salmon has more kilojoules than the chocolate, it’s rich in healthy omega-3 fats and protein. The nuts also have more kilojoules than the row of chocolate but are rich in protein, fibre and unsaturated fat. Instead of focusing on kilojoules alone, consider a food’s nutritional value, too.

Which milk has the most protein per glass? Almond milk kim milk oy milk ull-fat milk 34

ANSWER Skim milk. When fat is removed from milk, additional skim milk powder loaded with protein and calcium is usually added. This gives it a high 9.25g of protein per glass, whereas full-fat milk has 8.75g per glass. Soy milk has around 7.5g per glass, thanks to protein-rich soy beans. In contrast, almond milk has a mere 1g protein per 250ml glass.


True or false? A teaspoon more kilojoules than a tea

ANSWER False. Honey has 94kJ (22cal) per te has just 67kJ (16cal). Both are classed as ‘free sugars’ by the Wor Health Organization who recommends a daily intake of no mor 12 teaspoons. A 600ml bott


ich ntain th energyg mineral, iron?

Which of the following foods are gluten free?

ŘSpinach ŘWholegrain bread ŘSteak ŘKidney beans

Brown r Glucose yrup


of them! Iron is found in both animal and plant sources, but our bodies are be bl b b h in red meat. Yo absorption fro with vitamin-C foods. Try add red capsicum your next stir-f or toss orange segments into sala

W saturated fat? Ř30g banana chips ŘSmall McDonalds chips

Quinoa Potato chips ANSWER They all are! As you can see, gluten free doesn’t guarantee a food is healthy. So it pays to look beyond the front-of-pack marketing claims and find out what else a food contains. Extra care needs to be taken when choosing packaged gluten-free foods such as biscuits, muffins and cake mixes, as these can be high in kilojoules.

ANSWER Banana chips. A small handful of dried banana chips has around 8.2g saturated fat, which is 7g more than fried chips (1.2g sat fat). Why? Most banana chips are deep fried in coconut oil. (And remember, that sweetness isn’t all from the banana, but from added sugar!)




soothe holiday



Beat belly bloating and embrace a lighter, healthier summer with dietitian Brooke Longfield’s simple eating strategies. 36


elieve it or not, our bowel habits often mimic the change of seasons. Summer’s warm days and balmy nights are a time when many of us suffer from uncomfortable bloating, constipation and fluid retention. Changes in our routine are partly to blame. During the summer festivities, we eat and drink in ways unique to this time of year. And during the holiday period we often stop exercising. These changes affect our digestive system, making it slow and sluggish, which leads to bloating. If you want to feel lighter and healthier this summer, adopt the following simple strategies.

Keep on eating fibre At barbecues, piling up your plate with steak, snags and a few salad leaves hardly makes a dent in your daily fibre target. And if you’re nibbling on a few canapés over a round of social drinks, you'll probably be too full to eat a nourishing meal with all-important fibre. And at this time of year when the calendar is crowded with social events, missing out o intake, resultin Summer ho their toll. Whe taking it easy opt for more t eating out, wh meals that are short on fibre rich vegies.

ULDQ 7U\YHJHWD HQ Ř/RDGXSRQVDODGV In many K RSWLRQVZ RXW restaurants, vegies barely appear J Q WL D \RX UHH on the plate, unless ordered as sides. RIWHQ DVWKH\ UH  A few serves of vegies and salad is a KLJKHULQ vital part of any meal, so make a habit of ŵEUH

ordering a healthy side. If you’re grabbing a takeaway, include vegetarian dishes to boost your fibre intake. And if you’re at a barbecue, aim to fill half your plate with salad. Especially beneficial are leafy salads with fibre-rich beans or chickpeas.

Ř6QDFNRQIUXLWWhen travelling, you’ll be hardpressed to find high-fibre options at standard roadside stops and fast-food outlets. Instead, stop at a country market or supermarket to grab some fresh fruit, or packets of trail mix for between-meal snacks and healthy breakfasts.


Go easy o Festive ham and h topped with salam or bacon are all hig food causes the bo fluid, especially aro and ankles, leading fluctuations in weig Ř%HSDUW\ZLVHAt celebrations, swap s with lighter canapes grilled vegies on co crudités and houmm loading up on salty s nuts, and cheese an Ř*RHDV\RQWDNHD meals may be quic side effects last mu from being high in popular options are pizzas with processe and salami, and opt Even better, choose with vegetables. Ma foods are high in sa made with salt-laden choose sushi, use o


p well ated er also heightens ion. Drinking will help, may seem tive. Doing so dy release this Adequate fluid elps prevent y allowing stools gh the bowel. \RXGULQN zy drinks are ad to fluid eased urine ch can cause ampagne and ks can also lead o gas build-up eased alcohol ring the festive nd you with a y of after-effects. Q When you’re od rule of thumb

AVOID KIDS' TOILET TROUBLE School holidays are a fun time for kids, but constipation can disrupt their enjoyment. The excitement of sleepovers, long days at the beach and actionpacked camping trips can affect how often they go to the bathroom. When kids resist the urge to go, their stools turn hard and dry, making them more difficult to pass, leading eventually to constipation. Talk to your kids about the importance of going to the bathroom, even if they don’t have the urge. Kids also need to drink plenty of water, so get them into the habit of carrying around a water

t s easy to give in to an icy can of soft drink when you’re out and about. Just remember that caffeinated soft drinks, just like tea and coffee, are diuretics. Water is the most effective way to manage dehydration. Ř6ZDSMXLFHIRUIUXLWWHD A fruit juice may seem healthier, but unless you’re juicing the skin, you’re missing out on valuable fibre! Consider this: a glass of orange juice has less than 1g of fibre, while a whole orange has nearly 4g. Takeaway fruit smoothies can also be loaded with sugar and kilojoules. For a healthier drink, opt for a fruit iced tea as long as you’re aware of the sugar in store-bought varieties. Or make your own and keep it chilled in the fridge. Alternatively, make your own fruit infusions. Add pieces of your favourite summer fruit, such as berries and limes, to a jug of water and let the flavours infuse.



ay active active and you’ll ncourage regular bowel movements. Lazy-paced holidays with long sleep-ins instead of walks before work and relaxed morning ad instead of a class he gym can affect metabolism. LWThere’s nothing being a little lazy as long as you spend half an hour each day doing some exercise. A refreshing swim, a sunset walk, or even dancing at a party all count as activities that will help keep your bowels moving, too. Ř6WRSDQGUHYLYH Long periods of sitting when travelling can lead to a decline in that all-important incidental activity. Then there’s the problem of finding a convenient toilet stop. Restraining bowel movements means more water is absorbed back into the colon, resulting in hard stools that are difficult to pass. Combat this with regular stops and plenty of water.

Inactivity can slow metabolism, so spend half an hour being active

Don’t follow fad diets Dressing up for summer parties can create the urge to diet in order to lose weight. Ř7DNHLWVORZO\ Cutting out cakes and biscuits is one thing, but a detox or a crash diet can lead to a shortfall of essential nutrients. Be aware that depriving yourself of favourite foods is going to be difficult to sustain. So if you’re determined to lose a few kilos, do so by making small dietary changes that you’ll be able to stick to in the long term. Ř.HHSHDWLQJWKHULJKWFDUEV If you eliminate all carbs, bowel trouble may follow. While people often think bread and pasta lead to bloating, it’s usually the quality of the carbs that’s the problem. Losing grainy breads and healthy cereals will challenge anyone to reach the recommended daily intake of 30g fibre. To help you meet your target, turn to our 7-day high-fibre meal plan on p90.


ng may not be due to over-eating or constipation but be triggered by foods containing FODMAPs — carbs that som people have trouble digesting. Instead of passing through the gut, FODMAPs stubbornly remain undigested for extended periods, causin excess wind. Common FODMAP foods include onion, garlic, cauliflower and lentils. Unknown to us, FODMAPs may be lurking in party foods and restaurant meals.

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Find out by keeping track of the foods you eat over a week and pay attention to any recurring connections between ingredients and subsequent bloating. To find out more about FODMAP foods, visit shepherdworks. If disco s, see an ac


1 2

Aim to go for a 30–45-minute walk first thing in the morning, before it heats up. Snack on a small handful (about 30g) of dried fruit between meals.


Sprinkle chopped nuts, LSA mix or psyllium husks over yoghurt

and fruit for breakfast.


Freeze half-full w bottles before

out and refresh your with chilled H2O whe you’re on-the-go.


Add canned beans or chickpeas to your

garden salad of lettuce, cucumber and tomato.

-$18$5< HEALTHY F


Tune in to


FOOD NEEDS There are times in life when you need to tweak your diet to meet your body’s changing needs. Nutritionist Bronwen King has the lowdown.


s our bodies progress through different life stages such as pregnancy, breastfeeding, and menopause, so do our nutritional needs. These needs also change with the demands we might place on our bodies, such as taking up a new sport, upping our usual exercise regimen, or overcoming an injury. This requires us to pay special attention to our eating habits and what better time than the New Year to reassess our diet and see whether our food choices are working for us.

Get a good foundation Starting with a healthy baseline diet is important. It ensures the body gets the optimum nutrition that it needs. Once equipped with this basic diet, all you need to do is tweak your food intake when your needs change. (See 'What is a healthy baseline diet?' on p47).


Recovering from injury or surgery? If you have an injury or are recovering from recent surgery, good nutrition helps soothe inflammation which is critical to the healing process.

Eat to ease inflammation

Ř Enjoy more healthy fats such as extra virgin olive oil, avocado, nuts, seeds, oily fish (salmon, tuna and sardines) and fish oil supplements. Ř Use turmeric (found in many curry powders) which contains curcumin, a proven anti-inflammatory. Ř Add extra garlic — this helps to shut off pathways that lead to inflammation. Ř Include antioxidant-rich foods, such as berries, green tea and dark chocolate (four squares of quality chocolate is a healthy portion). Ř Avoid alcohol, particularly in the early stages of healing, as it slows down recovery.

Adding specific fruit and veg to your diet can

reduce inflammation JANUARY 2016 HEALTHY FOOD GUIDE


hfg FEATURES Ř Eat more protein in the form of fish, lean meat, eggs, legumes, tofu, nuts and seeds once inflammation has died down, as it helps repair damaged tissue. ŘEase up on junk food, as this will reduce your kilojoule intake during recovery when you’re less active and burning less energy..

Exercising more? Whether you enjoy regular, moderate exercise or are an elite athlete, good nutrition is fundamental to performance. Stay well-hydrated and eat a balanced diet when participating in gentle exercise. Carbohydrates are a key energy source for those taking part in high-intensity exercise. Vigorous activity lasting 90 minutes or more drains muscles of energising glucose unless the right carbs are eaten before and after exercise.

r diet Match you ORI H WR\RXUOHY eep k to exercise ht ig e w your in check

Eat carbs for energy Ř%HIRUHLQWHQVLYH exercise, eat slowrelease carbs like high-fibre breads, cereals or legumes as these foods will provide an even supply of glucose to the muscles. ŘDuring lengthy

exercise, you may need quickrelease carbs for fuel, especially if you’re competing in endurance events like triathlons or marathons. Sports drinks, bars and gels are specially formulated for this but jellybeans work just as well. ŘAfter high-intensity exercise,

\RXUPXVFOHVZLOOUHFRYHU better if you eat a combination of protein and quick-release carbs as soon as possible. Try a chicken or egg and salad sandwich, banana smoothie or reduced-fat yoghurt.

DO YOU NEED PROTEIN SUPPLEMENTS? Protein powders may seem convenient but they c in kilojoul protein ne off eating nuts or lea athletes a up their st extra kiloj as fuel. Al protein, a or an extr of toast fo training fu 44

rself. Lean meats, chicken, seafood nd eggs provide iron that’s easily bsorbed. Eat plenty of vitamin C from itrus fruit, kiwi fruit and tomatoes o enhance iron absorption from egetarian sources such as whole rains, chickpeas, beans and lentils.

Trying for a baby? A mother with good nutrition is more likely to produce a healthy child, but dad plays a role, too. Research is emerging that th father’s diet and lifestyle be conception also influences t health of his offspring.

&RQWLQXHWRWDNHIROLFDFLG lets until 14 weeks into the pregnancy. g enough folate can be tricky so it’s ly on a supplement. 7DNH LRGLQHWDEOHWVfor your baby’s brain development. Both pregnant and breastfeeding women should take a 150mcg iodine-only tablet. Ř:DWFK\RXUYLWDPLQ$LQWDNH because too much can be harmful to baby’s development. Avoid supplements containing vitamin A (including multivitamins and fish-oil supplements) and cut out vitamin A-rich foods such as liver and pâté.

Ř ,I \RXőUH SODQQLQJ IRU D baby, the best advice for both parents is to eat a well-balanced diet, exercise regularly, quit smoking and moderate your alcohol intake.

Ř 0RWKHUV VKRXOG DOVR WDNH IROLF DFLG VXSSOHPHQWV (0.5mg per day, for at least a month) before conception to prevent neural tube defects.

Already pregnant?

Bo ie d t nut ah

One of the biggest myths for pregnant women is that they should eat for two. In fact, it’s only in the last trimester, during the time of rapid baby growth, that you should slightly increase your kilojoule intake. Pregnancy diet ‘tweaks’ focus on getting the right nutrients for baby growth.

Eat for baby’s health Ř ,QFUHDVHFDOFLXP from 1000mg to 1300mg per day for baby’s bone growth. Just add an extra glass of milk or tub of yoghurt per day to your diet to reach 4 serves of dairy. Ř*HWHQRXJKLURQ for healthy development of your baby and to prevent iron deficiency in JANUARY 2016 HEALTHY FOOD GUIDE



Be aware that your body Entering menopause?

Breastfeeding? When breastfeeding, it's vital to look after your own health as well as your baby's. You’ll need more kilojoules to produce milk so it’s natural that your appetite will increase.

Ř ,WőV FRPPRQ IRU ZRPHQ WR VWRUH H[WUD IDW during pregnancy in preparation for breastfeeding. Some mothers will lose this fat in the early stages of breastfeeding and some in later weeks, while some won’t lose it until they stop breastfeeding altogether.

Ř ,WőV LPSRUWDQW WKDW \RX avoid crash dieting and instead focus on a well-balanced eating plan which will help you lose any pregnancy fat gradually (no more than a kilo a week).

Ř 'ULQN SOHQW\ RI ZDWHU as your body requires extra fluid when it makes breastmilk Try having a glass of water each tim you sit down to breastfeed, and c a water bottle wit you when you lea the house.


e some women sail through s time with ease, others re plagued by distressing symptoms such as hot flushes, brain fog, fatigue and weight gain. As oestrogen levels decline, your risk of osteoporosis nd heart disease increases, t’s important to stay healthy ough exercise, stress anagement and getting plenty of sleep. Remember, rong muscles help support ur bones, preventing fractures. re are several important dietary help you cope with menopause.

id osteoporosis vitamin D, and if you’re not rom the sun, you may need to take a supplement. Vitamin D helps your body absorb the calcium you eat. A deficiency can lead to bones becoming soft and weak, so it’s a good idea to check your levels with a blood test. Ř Increase your calcium intake to 1300mg per day by having an extra glass of milk, can of sardines or salmon, or tub of yoghurt each day. As your oestrogen declines, so does its protective effect on your bones, making it common During , to see a rapid dip in bone density after enopause b tu a tr x menopause. While you can’t stop this e an DFK process entirely, extra calcium in your H UW X K J R \ H diet can help slow it down. D\IRUERQ h lt a he Ř Limit your alcohol because drinking too much is also linked to osteoporosis. ŘKeep active as exercise is essential for healthy bones. Aim to do 150 minutes a week of moderateintensity exercise — which translates roughly to a half-hour session five times a week. Any exercise that has you puffing slightly, such as a brisk walk, counts. Light weights and stretching are also important.

has different nutritional Eat to keep weight in check Ř*HWHQRXJKŵEUH Aim for at least 25g a day. Because many women in menopause suffer from bloating and other digestive disturbances, eat high-fibre foods that don’t cause wind such as strawberries, kiwi fruit, spinach and asparagus. Chew your food properly and eat slowly as this triggers the release of digestive juices that help to prevent bloating and indigestion. Ř:DWFK\RXUSRUWLRQVL]HV Fat accumulating around the belly is more common in menopause and increases your risk of heart disease, type 2 diabetes and certain cancers. Ř0DNHEHWWHUIRRGFKRLFHV Muscle mass decreases with age which results in slower metabolism, so there’s less room for ‘emptykilojoule’ foods like cakes, biscuits or fried food.

needs as it changes

What is a healthy baseline diet? A balanced diet provides the nutrients you need to stay healthy and will keep your weight on track. Here’s what you should eat:

Ř Mostly fresh,

unprocessed foods.

Ř As many non-starch vegies like carrots an salad greens as you — the more the better

Ř Starchy vegies like

potatoes, parsnips or sweet potatoes in moderation (they should fill around a quarter of your dinner plate).

Ř Fresh fruit, preferably whole, not juiced.

Ř Foods low in saturat fat, salt and sugar.

Ř Wholegrain breads

and cereals (how much depends on how active you are).

Ř Mostly reduced-fat dairy products.

Ř Fish, seafood, poultry, eggs and legumes (beans, chickpeas and lentils).

Ř Small amounts of lean meat. Aim for 3–4 serves a week, at most.

Ř At least two litres of water per day.






Available from *Includes $2 postage and handling within Australia


BBQ marinades

easy summer salads

stone fruit desserts

ENJOY THE TASTE OF SUMMER We’re well and truly into the barbecue season. Our fresh take on flavoursome salads, hearty skewers and steaks, and decadent choc brownies make the perfect BBQ spread.

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

Persian beef skewers with chopped tomato & mint salad, p54

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



9dairy free 9diabetes friendly 9gluten free 9vegetarian JANUARY 2016 HEALTHY FOOD GUIDE



Grilled chicken with spicy mango salsa & black bean salad (See recipe overleaf)

Turn up the 50


Spice up your barbecue repertoire and spend more time outdoors with these hearty, healthy recipes.

Recipes: Chrissy Freer. Photography: Mark Oâ&#x20AC;&#x2122;Meara. Styling: Julz Beresford. Food Prep: Sarah Mayoh.

Our zesty marinades slash your salt intake without losing flavour

Fragrant chilli & spice marinade

transforms your meat & 3 veg Spice-rubbed steak with baked jacket potatoes (See recipe on p54)




Sink your teeth into fresh flavours with our healthy spin on barbecue favourites Grilled chicken with spicy mango salsa & black bean salad (p50) Serves 4 Cost per serve $5.75 Time to make 20 min

9gluten free 9dairy free 9diabetes friendly 2 x 250g chicken breast fillets 2 small ripe mangoes, peeled, stone removed, diced 1 fresh long green chilli, seeded, finely chopped ½ small red onion, finely chopped 2 tablespoons coriander leaves, roughly chopped 1 tablespoon lime juice, plus 2 teaspoons extra 1 x 400g can black beans, rinsed, drained ½ medium ripe avocado, peeled, stone removed, chopped 2 baby cos lettuce, trimmed, leaves separated 1 x 200g punnet grape tomatoes, halved 2 teaspoons olive oil 1 Cut each chicken breast fillet through the middle horizontally to create 4 thin fillets. Combine diced mango, chopped chilli, onion, coriander and lime juice in a medium bowl; set aside. 2 Preheat barbecue hotplate or grill pan to medium-high heat. Spray chicken lightly with olive


oil and grill for 2–3 minutes each side, or until cooked through. 3 Meanwhile, combine black beans, avocado, cos lettuce and grape tomatoes in a large salad bowl. Combine extra lime juice with olive oil; pour over salad and toss well to combine. 4 Serve chicken with mango salsa and black bean salad. HIGH


PER SERVE 1783kJ/427cal Protein 37.2g Total Fat 16.8g Sat Fat 4.1g Carbs 25.4g

Sugars 12.4g Fibre 11.7g Sodium 100mg Calcium 71mg Iron 3.9mg

South Indian spiced fish with carrot & coconut salad Serves 4 Cost per serve $4.55 Time to make 25 min

9gluten free 9dairy free 9diabetes friendly 2 teaspoons brown mustard seeds 1 teaspoon cumin seeds ½ teaspoon turmeric ½ teaspoon onion powder 1 teaspoon lime zest 4 x 150g firm white fish fillets 2 large carrots, peeled, coarsely grated 1 bunch English spinach, washed, trimmed, shredded

2 tablespoons coriander leaves, roughly chopped 2 tablespoons shredded coconut, lightly toasted 2 teaspoons lime juice, plus lime wedges, to serve 2 teaspoons olive oil 4 naan breads, warmed, halved, to serve 1 Place mustard and cumin seeds in a frying pan over medium heat; cook, stirring, for 30 seconds or until fragrant. Transfer to a mortar and pestle and pound until finely crushed. Add turmeric, onion powder and lime zest, and stir to combine. Sprinkle spice and lime mixture evenly over fish and spray lightly with olive oil. 2 Preheat barbecue hotplate or large grill pan to high heat. Grill fish for 2–3 minutes each side, or until just cooked through. 3 Meanwhile, place grated carrot, English spinach, coriander leaves, shredded coconut, lime juice and olive oil in a large salad bowl, and toss gently to combine. Serve spiced fish fillets with shredded carrot and coconut salad, warm naan and lime wedges. Cook’s tip This spice rub works well with peeled prawns too. HIGH


PER SERVE 1934kJ/463cal Protein 53.7g Total Fat 16.2g Sat Fat 5.0g Carbs 21.8g

Sugars 2.5g Fibre 4.8g Sodium 134mg Calcium 41mg Iron 6.4mg

South Indian spiced fish with carrot & coconut salad Get hooked on tender fish thatâ&#x20AC;&#x2122;s brimming with iron!




Add some international spice to your plate with these protein-packed meals Spice-rubbed steak with baked jacket potatoes (p51) Serves 4 Cost per serve $6.10 Time to make 30 min

9gluten free 9dairy free 9diabetes friendly 4 medium potatoes, scrubbed clean 1 teaspoon coriander seeds 2 teaspoons sesame seeds ¼ teaspoon cinnamon Pinch of dried chilli flakes 1 teaspoon cumin 4 x 125g lean sirloin steaks, fat trimmed 140g mixed salad leaves 1 x 200g punnet grape tomatoes, halved 1 tablespoon olive oil 2 teaspoons balsamic vinegar Coriander leaves, to garnish 1 Prick each potato with a fork 8 times, and place evenly around the edge of microwave turntable. Microwave for 5 minutes. Set aside until cool enough to handle, then wrap each potato in foil. 2 Preheat barbecue hotplate or grill pan to high heat. Put potatoes on grill and cook for 20 minutes, turning halfway through cooking time, or until potatoes are tender and lightly charred. 3 Meanwhile, place coriander and sesame seeds in a frying pan over a medium heat; cook, stirring for 30 seconds, or until fragrant. Transfer to a mortar and pestle


and pound until finely crushed. Add cinnamon, chilli flakes and cumin; stir to combine. Sprinkle spice mixture evenly over steaks and spray lightly with olive oil. 4 Barbecue steaks for 2–3 minutes each side for medium, or until done to your liking. Transfer meat to a plate, cover loosely with foil; set aside to rest for 3 minutes. Meanwhile, combine salad leaves, tomatoes, olive oil and balsamic in a salad bowl; toss gently. 5 Serve steaks with baked jacket potatoes and salad, and garnish with coriander leaves. HIGH


PER SERVE 1934kJ/463cal Protein 53.7g Total Fat 16.2g Sat Fat 5.0g Carbs 21.8g

Sugars 2.5g Fibre 4.8g Sodium 134mg Calcium 41mg Iron 6.4mg

Persian beef skewers with chopped tomato & mint salad Serves 4 Cost per serve $4.30 Time to make 25 min plus 1 hour marinating

9gluten free 9diabetes friendly ¼ cup reduced-fat natural yoghurt ½ teaspoon turmeric ½ teaspoon sumac, plus extra to sprinkle 1 garlic clove, crushed 2 tablespoons lemon juice

500g rump steak, trimmed, cut into cubes 8 short bamboo skewers 2 medium red capsicums, seeded, cut into 2cm pieces 4 large Roma tomatoes, chopped 1 continental cucumber, trimmed, chopped 1 x 400g can cannellini beans, rinsed, drained ½ cup mint leaves, roughly chopped Lemon wedges, to serve 1 Combine yoghurt, turmeric, sumac, garlic and half of the lemon juice in a shallow glass or ceramic dish; add rump steak and stir to coat. Cover and set aside to marinate in the fridge for at least 1 hour. Soak skewers in cold water for 20 minutes. 2 Drain steak of excess marinade. Thread steak and red capsicum alternately on prepared skewers. Preheat a barbecue hotplate or grill pan to medium-high heat. Spray skewers with oil and grill for 5–6 minutes, turning, or until golden and cooked to your liking. 3 Meanwhile, combine chopped tomatoes, cucumber, cannellini beans, chopped mint leaves and the remaining lemon juice in a large salad bowl. Season with cracked black pepper. 4 Sprinkle beef skewers with the extra sumac and serve with salad and lemon wedges. Cook’s tip You can replace beef with diced lamb, chicken or firm, white fish if you prefer.

Tuck into four of your five daily serves of vegies

Persian beef skewers with chopped tomato & mint salad



PER SERVE 1292kJ/309cal Protein 36.6g Total Fat 7.1g Sat Fat 2.9g Carbs 20.2g

Sugars 10.6g Fibre 9.6g Sodium 356mg Calcium 124mg Iron 6.0mg




Poached chicken & mango salad (See recipe on p62)



PER SERVE (2 serves) 2113kJ/506cal Protein 25.8g Total Fat 33.7g Sat Fat 5.6g Carbs 21.9g


Sugars 19.9g Fibre 6.1g Sodium 161mg Calcium 88mg Iron 2.5mg



Toss together an easy, modern salad â&#x20AC;&#x201D; whether you want a special meal for two or a colourful side dish.

of these salads are packed with ❛Allhunger-busting protein ❜ Pretty carrot curls

add satisfying fibre to this

side salad



PER SERVE (6 serves) 1014kJ/243cal Protein 5.2g Total Fat 13.2g Sat Fat 2.0g Carbs 25.1g

Sugars 3.9g Fibre 8.3g Sodium 254mg Calcium 74mg Iron 2.3mg

Salad of crispy carrots & herby freekah (See recipe on p62) JANUARY 2016 HEALTHY FOOD GUIDE


hfg RECIPES Almond & cauliflower ‘couscous’

Stir in a can of tuna to turn this side into a healthy main!

Almond & cauliflower ‘couscous’ Serves 4–6 Cost per serve $2.10 Hands-on time 15 min Cooking time 1 hour

9dairy free 9vegetarian 9diabetes friendly 2 garlic cloves, finely chopped 1 teaspoon ground cumin ½ teaspoon ground coriander 2 tablespoons extra virgin olive oil, plus extra, to serve 2 red onions, thinly sliced 3 tomatoes, diced ½ cup (80g) whole almonds 1 tablespoon reduced-salt soy sauce 250g cauliflower 2 handfuls flat-leaf parsley leaves, roughly chopped 2 tablespoons lemon juice


1 Preheat the oven to 180°C. Line 2 baking trays with baking paper (you will need a large tray for the vegetables). 2 In a large bowl, combine the garlic, cumin, coriander and olive oil. Stir to combine, then add the onion and tomato. Toss to combine, then arrange the onion and tomato mixture on the large tray. Season with freshly ground black pepper. 3 Roast in the oven for 1 hour, stirring occasionally to ensure that the onion browns evenly. 4 Put the almonds on the second tray and drizzle with the soy sauce. Toss to coat the almonds in the soy sauce. Cook in the oven for 10 minutes, then remove and set aside to cool. 5 Finely chop the cauliflower. (This can be done in a large food processor or by hand with a sharp knife. The cauliflower

should look like fine crumbs.) Put the cauliflower in a large bowl with the parsley and lemon juice. 6 Coarsely chop the almonds and add them to the bowl along with the cooked onion and tomato. Toss to combine and serve drizzled with a little olive oil. Cook’s tip Once you’ve made this salad a few times, you can start to build on the basic recipe by playing around with some added flavours — grated beetroot, diced roast pumpkin, watercress, feta, goat’s cheese and quinoa would all work well. HIGH


PER SERVE (6 serves) 835kJ/200cal Protein 7.1g Total Fat 13.9g Sat Fat 1.5g Carbs 7.8g

Sugars 7.2g Fibre 7.8g Sodium 174mg Calcium 161mg Iron 4.5mg

& ginger in this dish ❛willThekeeplemongrass your immune-system fighting fit ❜ Soba noodle salad with hot-smoked salmon (See recipe on p60)



PER SERVE (2 serves) 2312kJ/553cal Protein 41.0g Total Fat 25.0g Sat Fat 4.4g Carbs 36.4g

Sugars 14.5g Fibre 7.2g Sodium 972mg Calcium 89mg Iron 3.3mg



Soba noodle salad with hot-smoked salmon (p59) Serves 2 Cost per serve $6.55 Time to make 25 min

Tired of being tired?

9dairy free Ginger–sesame dressing 1½ tablespoons soy sauce 1½ tablespoons sesame oil 2 teaspoons balsamic vinegar 2 tablespoons lime juice 1 tablespoon caster sugar 1 tablespoon finely grated fresh ginger 1 tablespoon lemongrass, finely chopped, white part only

Get your energy back with Floradix! Iron is difficult for the body to absorb – that’s where Floradix Herbal Iron Extract can be of assistance. Floradix contains a source of iron balanced with a range of B Vitamins and Vitamin C as well as other nutri-rich herbs. Taken twice daily, Floradix can assist in the maintenance of general health for the whole family, from young children to expectant mothers and elderly people. Floradix is a special formula that: Contains iron in a soluble form Contains natural herbal extracts Contains Vitamin C Contains Vitamins B1, B2, B6 & B12

150g dried soba (buckwheat) noodles 150g daikon (white radish), peeled and julienned 1 Lebanese cucumber, julienned 8 snow peas, trimmed, thinly sliced ½ red capsicum, thinly sliced 1 handful coriander leaves 250g hot-smoked salmon fillet, halved Lime wedges, to serve

Always read the label and use only as directed. If symptoms persist consult your healthcare professional.



Enquiries, Nature’s Synergy Pty Ltd T: (02) 9499 7023 E:



1 To make the ginger–sesame dressing, put all the ingredients in a large bowl and stir to combine well. 2 Bring a large saucepan of salted water to the boil and add the soba noodles. Stir so the noodles don’t stick together. 3 When the water returns to the boil, add ½ cup (125ml) of cold water and allow the water to return to the boil again. Repeat this process twice more, then

drain the noodles and put them in the bowl with the dressing. Toss to coat the soba noodles. 4 Divide the noodles between two large pasta bowls and top with the julienned and sliced vegetables, coriander and a piece of salmon. Drizzle with any remaining dressing. Serve with the lime wedges. Cook’s tip The ginger–sesame flavours in the dressing are delicious, and if you love noodle salads and make them often, create a large batch and store it in a glass jar in the fridge. The flavour only improves with age.

Lamb cutlets with zucchini & black quinoa salad Serves 4 Cost per serve $6.20 Time to make 40 min

9gluten free 9dairy free 12 lamb cutlets or lamb chops 1 tablespoon olive oil ½ teaspoon rosemary, finely chopped ½ cup (100g) black quinoa ¼ cup (60ml) extra virgin olive oil 2 long red chillies, seeded, thinly sliced 2 garlic cloves, crushed 400g zucchini, thickly sliced on the diagonal 1 tablespoon lemon juice 12 mint leaves, finely chopped 2 shallots, thinly sliced 1 x 200g punnet yellow cherry tomatoes, halved 1 Place the lamb cutlets on a tray. Rub the olive oil over the

quinoa is sweeter and crunchier ❛Black than the red or white varieties ❜ cutlets and then sprinkle with the finely chopped rosemary. 2 Put the quinoa in a saucepan with 1 cup (250ml) water and bring to the boil. Cover with the lid, then reduce the heat to low and simmer for 10 minutes. Remove the pan from the heat and set aside, with the lid still on, and allow the grains to gently steam for 4–5 minutes. 3 Meanwhile, heat the extra virgin olive oil in a non-stick frying pan over medium heat. Add the chilli and garlic and cook fo before adding the zuc Sauté for 8–10 minut until the zucchini beg to soften and turns golden brown. Remove from the hea 4 Transfer the cooked quinoa to a salad bo and add the zucchin lemon juice, mint, sha tomatoes. Season ge with freshly ground black pepper and stir to combine. 5 Preheat a barbecue grill or chargrill pan to medium-high. Cook the cutlets for 2–3 minutes on each side, or until cooked to your liking. Transfer to a warm serving plate. Cover with foil and rest for a few minutes. Serve the lamb cutlets with the zucchini and black quinoa salad. Cook’s tip Can’t find any lamb cutlets? You can serve this salad with any grilled red meat. If serving with beef, swap the mint for basil.

Kids will love holding their meat with a handle

Lamb cutlets with zucchini & black quinoa salad



PER SERVE (4 serves) 2002kJ/479cal Protein 28.2g Total Fat 30.9g Sat Fat 7.3g Carbs 20.1g

Sugars 4.0g Fibre 4.7g Sodium 91mg Calcium 60mg Iron 5.8mg




Poached chicken & mango salad (p56) Serves 2 Cost per serve $6.30 Time to make 20 min

9dairy free 9diabetes friendly ¼ cup (60ml) extra virgin olive oil 1 red chilli, seeded and finely chopped 1 red onion, thinly sliced 1 tablespoon tamarind purée 2 teaspoons grated palm sugar or light brown sugar 1 teaspoon soy sauce 1 tablespoon lime juice 1 cup (175g) shredded cooked chicken 1 mango, flesh cut into thin wedges ½ Lebanese cucumber, diced 8 mint leaves, thinly sliced 1 handful coriander leaves 100g baby salad leaves 1 tablespoon toasted sesame seeds 1 Put the olive oil, chilli and onion in a frying pan over medium heat and cook for 10 minutes, stirring occasionally, or until the onion is quite caramelised and almost burnt. 2 Meanwhile, put the tamarind purée and ¼ cup (60ml) water in a large bowl. Add the palm sugar, soy sauce and lime juice and stir until the sugar has dissolved. Add the chicken, mango, cucumber, mint and half of the coriander leaves. 3 Toss gently to combine. Divide the salad leaves between two large bowls and arrange the chicken and mango salad over the top.


4 Garnish with the caramelised onion, the remaining coriander leaves and a sprinkle of sesame seeds. Cook’s tip The onion adds a lovely richness and texture to this dish, so ensure you cook it to the sweet, almost-burnt caramel stage — a flavour that works beautifully with the mango and lime. It’s a great salad to make with leftover roast or poached chicken.

Salad of crispy carrots & herby freekah (p57) Serves 4–6 Cost per serve $1.20 Hands-on time 15 min Cooking time 45 min

9dairy free 9vegetarian 1 cup wholegrain freekah ½ teaspoon sea salt 4 carrots 1 tablespoon olive oil 1 teaspoon ground cumin 2 celery stalks, thinly sliced ¼ cup flat-leaf parsley, chopped 1 tablespoon mint, finely chopped 2 tablespoons lemon juice 1 tablespoon finely chopped preserved lemon rind 2 cups (180g) thinly sliced curly kale leaves ¼ cup (60ml) extra virgin olive oil 1 Preheat the oven to 180°C. Line a large baking tray with baking paper. 2 Put the freekah in a saucepan with 6 cups (1.5 litres) water. Add the sea salt and bring to the boil. Reduce the heat to low and cook for 45 minutes.

3 Meanwhile, peel the carrots and then use the vegetable peeler to create ribbons of carrot. Put the olive oil and cumin in a bowl and season with sea salt and freshly ground black pepper. Add the carrot ribbons and gently toss to evenly coat in the oil. Transfer the carrot ribbons to the prepared tray and arrange them evenly over the tray. Place in the oven and bake for 30 minutes, turning occasionally, or until the carrots are a little crispy. Remove from the oven. 4 When the freekah is cooked, drain well and transfer to a large bowl. 5 Add the celery, parsley, mint, lemon juice and preserved lemon and stir to combine. 6 Put the kale in a separate bowl and add the olive oil. Using your hands, work the oil into the kale. (This will help to soften the kale and make it a little less springy.) Add the kale to the other ingredients and stir to combine. 7 Season to taste with freshly ground black pepper. Arrange the freekah salad on a serving plate and top with the crispy carrot ribbons. Cook’s tip The carrots in this recipe are cut into thin ribbons, flavoured with cumin and roasted until crispy, then used to decorate the top of an earthy plate of kale softened with olive oil. Recipes and images from A Simple Table by Michele Cranston (Murdoch Books) RRP $39.99. Available from good bookstores & online

Soyco Tofu

simply delicious!

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

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

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

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



panic Continue your good health goals with these speedy, easy meals.




Tandoori chicken burgers

2124kJ/508cal Protein 43.3g Total Fat 17.1g Sat Fat 5.3g Carbs 40.6g

Sugars 16.3g Fibre 7.9g Sodium 700mg Calcium 216mg Iron 3.9mg

Tandoori chicken burgers Serves 4 Cost per serve $4.80 Time to make 20 min 2 tablespoons tandoori paste ¼ cup reduced-fat Greek-style yoghurt, plus ½ cup extra 8 chicken tenderloins 2 tablespoons mint leaves, finely chopped 4 medium wholegrain rolls, halved 2 cups baby spinach 1 medium Lebanese cucumber, peeled into ribbons 1 medium carrot, peeled into ribbons 4 cups mixed salad leaves, to serve Coriander leaves, to serve (optional) 1 Combine tandoori paste and ¼ cup of yoghurt in a medium non-metallic bowl. Add chicken tenderloins and toss to coat. 2 Heat 1 tablespoon of olive oil in a large non-stick frying pan over medium-high heat. Cook chicken, turning, for 5–10 minutes, or until golden and cooked through. 3 Combine remaining ½ cup of yoghurt and chopped mint in a small bowl and spread over the base of each roll. Top with baby spinach, cucumber, carrot and tandoori chicken, and the tops of the rolls. Serve burgers with salad leaves and coriander, if desired.

yo ’ll need …


+ mint


+ chicken tenderloins

+ tandoori paste

wholegrain rolls

+ yoghurt + baby spinach + cucumber & carrot + salad leaves + coriander

Hungry? Fill up with

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

this protein-rich salad!

Warm Moroccan beef & couscous salad Serves 4 Cost per serve $4.90 Time to make 15 min

Warm Moroccan beef & couscous salad

9diabetes friendly 400g lean beef stir-fry strips 2 teaspoons Moroccan seasoning 1 cup wholemeal couscous 1 cup reduced-salt beef stock, heated Zest and juice of ½ a lemon ½ medium red onion, diced 6 cups rocket 1 medium carrot, grated ½ cup store-bought roasted red capsicum, drained, thinly sliced ½ cup reduced-fat tzatziki


1 Coat beef strips in seasoning. Preheat a barbecue hotplate or non-stick frying pan to mediumhigh; spray with olive oil. Cook beef, in batches, for 2–5 minutes, or until browned. 2 Meanwhile, prepare couscous according to packet instructions, using hot stock in place of water. Fluff the grains with a fork. Add lemon zest and juice, and diced red onion to couscous; toss gently to combine.

3 Divide rocket, grated carrot and roasted capsicum among 4 serving bowls. Top with couscous, stir-fried beef and a dollop of tzatziki. HIGH


PER SERVE 1633kJ/391cal Protein 33.5g Total Fat 8.4g Sat Fat 3.2g Carbs 42.0g

Sugars 6.2g Fibre 7.8g Sodium 523mg Calcium 172mg Iron 4.2mg


+ wholemeal couscous



Moroccan seasoning


+ beef stock + lemon + red onion & carrot + roasted capsicum + tzatziki




Vegetarian san choy bao


high-fibre finger food is

fun to make and eat!

Vegetarian san choy bao

1 long red chilli, finely sliced, to serve

Serves 4 Cost per serve $3.10 Time to make 10 min

9dairy free 9vegetarian 9diabetes friendly 400g button mushrooms, finely chopped 1 x 400g can no-added-salt lentils, rinsed, drained 1 x 160g packet honey, soy and garlic stir-fry sauce 200g rice noodles 12 iceberg lettuce leaves (see Cook’s tip) 3 shallots, finely sliced, to serve

1 Heat 1 tablespoon of olive oil in a frying pan over medium-low heat. Sauté the mushrooms for 4–5 minutes, or until just cooked through and quantity reduces by half. Add drained lentils and the stir-fry sauce; cook, stirring until just heated through. 2 Meanwhile, cook rice noodles in a small saucepan of boiling water according to packet instructions. Drain and cut into short lengths. 3 Divide the rice noodles among lettuce cups. Top with mushroom

and lentil mixture, and garnish with sliced shallots and chilli. Cook’s tip You will need half a large lettuce or 1 small lettuce to get 12 lettuce leaves. Cut some of the larger leaves in half to make them more uniform in size. Use a gluten-free stir-fry sauce to make this dish gluten free.

PER SERVE 1162kJ/278cal Protein 12.6g Total Fat 6.3g Sat Fat 1.0g Carbs 32.6g

you’ll need …


+ mushrooms


Sugars 11.0g Fibre 7.3g Sodium 598mg Calcium 15mg Iron 3.1mg

+ lettuce

+ stir-fry sauce + shallots + red chilli

+ canned lentils

rice noodles

Asian chicken noodle salad Serves 4 Cost per serve $3.25 Time to make 15 min

9dairy free 9diabetes friendly ¼ cup hoisin sauce 1–2 teaspoons chilli paste or chilli flakes 400g shelf-fresh thin Hokkien noodles 2 cups cooked chicken breast, shredded

2 medium carrots, grated or finely sliced ½ medium red capsicum, finely sliced ½ medium green capsicum, finely sliced ½ bunch shallots, green part only, finely sliced ¼ cup roasted, unsalted peanuts, roughly chopped 1 Combine hoisin sauce and chilli in a small bowl and set aside.

2 Meanwhile, cook the noodles according to packet instructions. Drain; rinse under cold water to cool, drain again and set aside. 3 Place cooked chicken, carrots, capsicums, half of the noodles and shallots in a large bowl with the hoisin-chilli dressing; toss. 4 Divide remaining noodles among 4 serving bowls; top with chicken noodle salad. Garnish with peanuts and remaining sliced shallots, and serve. HIGH



Asian chicken noodle salad

1560kJ/373cal Protein 27.8g Total Fat 12.1g Sat Fat 2.4g Carbs 35.8g

Sugars 9.5g Fibre 7.5g Sodium 410mg Calcium 41mg Iron 1.9mg

Twirl into oodles of noodles without too many kJs!

you’ll need …


+ shallots

+ capsicums

+ chilli paste + chicken breast + carrots + unsalted peanuts

+ Hokkien noodles




Barbecued prawn skewers with corn & mango-chilli salsa Serves 4 (2 skewers per person) Cost per serve $5.20 Time to make 20 min

9gluten free 9dairy free 24 (about 500g) frozen peeled prawns, tails on, thawed 8 small bamboo skewers, soaked in cold water 4 corn cobs, husks and silks removed 1 medium mango, peeled, diced 1 medium ripe avocado, peeled, diced Juice and zest of 1 lime, plus extra lime halves, to serve ½–1 teaspoon chilli paste or chilli flakes 4 cups mixed salad leaves, to serve

Succulent grilled corn is

crammed with antioxidants



PER SERVE 1673kJ/400cal Protein 24.3g Total Fat 21.9g Sat Fat 4.2g Carbs 21.5g

Barbecued prawn skewers with corn & mango-chilli salsa

Sugars 12.1g Fibre 9.0g Sodium 665mg Calcium 98mg Iron 2.0mg

1 Preheat a barbecue hotplate to a medium-high heat. Thread prawns onto skewers, three at a time, making 8 skewers in total. 2 Barbecue the corn cobs for 15–20 minutes, or until slightly charred and cooked through. 3 Meanwhile, make mango-chilli salsa: Combine mango, avocado, lime and chilli in a small bowl; toss gently and set aside. 4 Spray barbecue hotplate with olive oil and cook prawn skewers, turning, for 2–3 minutes, or until pink and cooked through. 5 Serve the prawn skewers with charred corn, mango-chilli salsa, mixed salad leaves and the extra lime wedges.

you’ll need …


+ corn cobs


+ lime + chilli paste + salad leaves

+ avocado



Meal for one

Italian-style chicken

This iron-rich dish will make you cheer, “Delizioso”!

Italian-style chicken Serves 1 Cost per serve $4.55 Time to make 25 min

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

9dairy free 1 x 120g skinless chicken breast fillet 2 teaspoons olive oil 1 fresh rosemary sprig ½ brown onion, finely chopped 1 garlic clove, thinly sliced 1 short-cut bacon rasher, fat trimmed, chopped 4 Swiss brown mushrooms, quartered ½ cup reduced-salt chicken stock 4 baby truss tomatoes, halved 1 x 125g cup microwavable brown rice 100g baby spinach leaves 1 Cut chicken horizontally to make 2 thin fillets. Heat olive oil in a medium non-stick frying pan over high heat. Add chicken and cook for 1–2 minutes until brown on both sides. Remove chicken from pan; set aside and cover loosely with foil to keep warm. 2 Add rosemary, onion, garlic, bacon and mushrooms to pan. Cook, stirring, for 5 minutes, or until soft. Add chicken fillets and chicken stock to pan; simmer for 2 minutes, or until chicken is

almost cooked through. Add tomatoes and cook for 2 minutes, or until tomatoes are slightly soft and the sauce in pan has reduced to about ¼ cup. 3 Meanwhile, heat brown rice according to packet instructions. Add baby spinach leaves to pan and cook for 1 minute, or until just wilted. Serve chicken and vegetables with brown rice.



PER SERVE 2445kJ/585cal Protein 44.4g Total Fat 25.5g Sat Fat 6.4g Carbs 40.3g

Sugars 4.5g Fibre 7.8g Sodium 730mg Calcium 84mg Iron 5.0mg




Savour the fresh mango in these seafood delights!

Prawn, mango & avocado rolls (see recipe overleaf)


to roll These vegie-packed Vietnamese favourites make a light and healthy summer meal.


Let’s roll!

If you think making rice paper rolls is tricky, follow these three simple steps:

Hoisin chicken rolls (See recipe overleaf)


Recipes: Kerrie Ray. Photography: Mark O’Meara. Styling: Julz Beresford. Food prep: Sarah Mayoh.

Fill a large bowl with lukewarm water. Working with 1 wrapper at a time, fully immerse in water for 30 seconds. Use fingertips to gently press down so ends don’t curl up. Lay flat on a damp tea towel.


Layer fillings on top of the rice paper wrapper, being careful not to overfill.

Prawn, mango & avocado rolls (see recipe overleaf)


Fold the end closest to you over the filling, then tuck in the sides and roll up. Splash some water on a sheet of non-stick baking paper. Let the roll rest on the damp baking paper so it won’t dry out. Repeat with the remaining wrappers. Slice and enjoy!

Marinated tofu & sesame seed rolls (see recipe on p74)




Prawn, mango & avocado rolls (p70) Makes 12 Cost per serve $5.20 Time to make 30 min

9dairy free 9diabetes friendly

sheet of non-stick baking paper. Rest the roll on damp baking paper so it won’t dry out. Repeat with remaining wrappers and filling to make 12 rolls. Serve rolls with Dipping sauce (see recipe below right). HIGH


18 tiger prawns, cooked, peeled, deveined, halved 100g flat rice noodles 12 large rice paper wrappers 1 cup mint leaves 2 medium carrots, trimmed, peeled into ribbons 2 medium Lebanese cucumbers, trimmed, peeled into ribbons 1 large ripe mango, thinly sliced 1 medium avocado, thinly sliced 100g snow pea sprouts, trimmed 1 Cut prawns in half lengthways. Place rice noodles in a heatproof bowl. Cover with boiling water. Set aside for 5 minutes to soften. Drain; rinse under cold water. Roughly cut noodles into smaller lengths with scissors. 2 Fill a large bowl three-quarters full with lukewarm water. Working with 1 wrapper at a time, fully immerse in water for 30 seconds. Use fingertips to gently press down so ends don’t curl up. Lay wrapper flat on a damp tea towel. 3 Lay a mint leaf along the centre of wrapper and top with 3 prawn halves. Put 2 carrot and 2 cucumber ribbons alternately over the top to create stripes. Trim the ribbons to shorter lengths if too long. 4 Top with some mango, noodles, avocado, mint and snow peas. Fold over the end closest to you, then tuck in the sides; roll up. Lightly splash water on a


PER SERVE (3 rolls plus dipping sauce) 1921kJ/460cal Protein 24.3g Total Fat 9.8g Sat Fat 2.1g Carbs 59.6g

Sugars 14.6g Fibre 5.3g Sodium 575mg Calcium 178mg Iron 2.0mg

Hoisin chicken rolls (p71) Makes 12 Cost per serve $4.25 Hands-on time 30 min Cooking time 10 min

9dairy free 9diabetes friendly 6 chicken tenderloins (about 450g), halved lengthways 2 tablespoons hoisin sauce 12 rice paper wrappers 1 cup Thai basil leaves 2 small Lebanese cucumbers, julienned ½ bunch small radishes, washed, trimmed, finely sliced 100g baby spinach 2 medium carrots, julienned 1 x 250g packet microwavable brown rice, cooked 2 medium yellow capsicums, thinly sliced ¹/³ cup pickled ginger, drained 1 Put chicken and hoisin sauce in a bowl; toss to coat. Preheat a barbecue hotplate or grill pan to high heat. Cook chicken for 6–8

minutes per side, or until tender and cooked through. Remove from heat; set aside to cool. 2 Fill a bowl three-quarters full with lukewarm water. Working with 1 wrapper at a time, fully immerse in water for 30 seconds. Use your fingertips to gently press down so ends don’t curl up. Lay wrapper flat on a damp tea towel. 3 Scatter a few Thai basil leaves, cucumber and radish slices over the centre of the wrapper in a rectangular shape. Top with baby spinach, chicken, carrot, brown rice, capsicum and ginger. Fold the end closest to you over the filling, then fold in the sides and roll up. Lightly splash water on a sheet of non-stick baking paper. Rest the roll on the damp baking paper so it won’t dry out. Repeat with the remaining wrappers and filling to make 12 rolls. Serve rice paper rolls with Dipping sauce (see recipe below). HIGH


PER SERVE (3 rolls plus dipping sauce) 2003kJ/479cal Protein 31.1g Total Fat 8.9g Sat Fat 2.4g Carbs 57.5g

Sugars 13.3g Fibre 6.3g Sodium 456mg Calcium 86mg Iron 2.5mg

Dipping sauce 2 tablespoons sweet chilli sauce 2 tablespoons lime juice 2 teaspoons grated ginger 2 teaspoons fish sauce Mix all ingredients in a bowl and serve with rolls. Sauce will keep in the fridge for 3 days.

Marinated tofu & sesame seed rolls (see recipe overleaf)




Roll up for these healthy bites!




Marinated tofu & sesame seed rolls (p73) Makes 12 Cost per serve $4.60 Hands-on time 30 min Cooking time 5–10 min

9dairy free 9vegetarian 9diabetes friendly 4 eggs 2 small sweet potatoes (about 150g), peeled 12 rice paper wrappers 1 bunch coriander, trimmed, cut into 2–3cm lengths 1 tablespoon sesame seeds, toasted 12 butter lettuce leaves 2 sheets nori, cut into 12 squares 200g marinated Japanese tofu, cut into thin strips 2 medium red capsicums, thinly sliced 1 medium avocado, thinly sliced 1 cup mint leaves 2 carrots, julienned Reduced-salt soy sauce, to serve 1 Whisk eggs with 2 tablespoons of water in a jug. Spray a large non-stick frying pan with olive oil and set over medium heat. Pour in half of the egg mixture; swirl to coat the base. Cook egg for 1–2 minutes, or until cooked through. Transfer to a plate and repeat with remaining egg to make a second omelette. Cool and cut into thin strips. 2 Meanwhile, cut sweet potatoes into 12 wedges and steam in the microwave with ¹/³ cup water for

5–6 minutes, or until just tender. Set sweet potato aside to cool. 3 Fill a bowl three-quarters full with lukewarm water. Working with 1 wrapper at a time, fully immerse in water for 30 seconds. Use fingertips to gently press down so ends don’t curl up. Lay wrapper flat on a damp tea towel. 4 Place a few coriander leaves in the centre of the wrapper. Scatter with some sesame seeds. Top with a lettuce leaf, a nori square, some tofu, capsicum, avocado, mint leaves, carrot, sweet potato and sliced omelette. Fold the end closest to you over the filling, then fold in the sides and roll up. Lightly splash water on a sheet of non-stick baking paper. Rest the roll on damp baking paper so it won’t dry out. Repeat with the remaining wrappers and fillings to make 12 rolls. Serve rice paper rolls with reduced-salt soy sauce instead of Dipping sauce. HIGH


PER SERVE (3 rolls plus 1 tsp soy sauce) 1947kJ/466cal Protein 22.7g Total Fat 20.2g Sat Fat 4.3g Carbs 45.8g

Sugar 9.0g Fibre 10.3g Sodium 437mg Calcium 266mg Iron 5.5mg

Cook’s note All rolls will keep for up to two days in an airtight container in the fridge. Cover with a piece of damp non-stick baking paper to prevent rice paper rolls drying out.


Lean and healthy Whip up this delicious Asian dish with Peppercorn Extra Lean Chicken Sausages. It’s so nutritious, so tasty! The family will love it!

Susie Burrell, Dietitian, Nutritionist

6XʣȲɏ%ʦʢȾɰɸɗ›ɡ&ʕLɭȴʑɚ 6ʋɚ&Kʝɔ%ʋɤȾHʎʖȼɏ

Susie Burrell’s Chicken San Choi Bau recipe Serves 4 1 tbsp sesame or olive oil 375g Peppercorn Extra Lean Chicken Sausages 1 tbsp reduced-salt soy sauce 3 spring onions, finely chopped (white only) 1 tbsp hoisin sauce 1 x 200g can water chestnuts, chopped 1 iceberg lettuce, shelled 2 carrots, grated or cut into fine needles 2 Lebanese cucumbers, finely chopped into needles 1 cup bean sprouts

1 Heat oil over medium heat. Add sausages and cook for 7-10 mins until browned. 2 Once browned, remove from pan and blot with paper towel. Then chop sausages into fine pieces and return to pan. 3 Add soy sauce and onions; cook for another 1–2min. Then add hoisin sauce and cook for another 2–3 min. Add water chestnuts and cook until mix is heated evenly. 4 Serve chicken sausages in lettuce cups with carrot, cucumber and bean sprouts.

As a dietitian, I have recommended the Peppercorn range of lean sausages and burgers for more than 10 years. Not only is the whole range extra lean but they also taste great, making good nutrition an easy choice for busy Aussie families – no matter who you are cooking for. In addition, the entire range is gluten free and the chicken sausages tick the box for individuals who need foods low in FODMAPS. You can’t go wrong with Peppercorn as a quick, easy and nutritious meal choice on the go, and even better they are 100% Aussie made and owned.

Peppercorn Extra Lean Chicken Sausages have less than 3% saturated fat, are gluten free and contain no artificial flavours, colours or meat substitutes.

Peppercorn products are available in Woolworths and leading independent supermarkets.


ssmoothie mmer bowls It’s a hot trend to combine a smoothie with a bowl of fresh fruit salad. A delicious new way to start your day!

Serves 1 Cost per serve $4.50 Time to make 5 min

9diabetes friendly ½ cup frozen mixed berries ½ frozen sliced banana 2 tablespoons rolled oats 1 tablespoon almond butter

150g reduced-fat yoghurt ½ ripe peach, chopped Toppings Handful of mixed fresh berries 1 teaspoon black chia seeds 1 teaspoon pepitas Blend ingredients with a handful of ice. Pour smoothie into a small bowl and add toppings.

Cook’s tip Frozen fruit gives a thicker consistency that holds the toppings well. HIGH


PER SERVE 1847kJ/442cal Protein 20.6g Total Fat 12.6g Sat Fat 3.8g Carbs 54.4g

Sugars 37.6g Fibre 11.2g Sodium 173mg Calcium 293mg Iron 2.3mg

Summer berry smoothie bowl


Recipes: Phil Mundy. Photography: Mark O’Meara. Styling: Julz Beresford. Food prep: Sarah Mayoh.

Summer berry smoothie bowl

Spoon into these novel breakfasts

Tropical coconut smoothie bowl

Tropical coconut smoothie bowl Serves 1 Cost per serve $4.30 Time to make 5 min

9gluten free 9dairy free 9diabetes friendly 1 frozen sliced banana 100ml unsweetened almond and coconut milk ½ cup frozen diced mango 1 teaspoon coconut flakes

full of satisfying fibre

Cook’s tip Use whatever combinations you like! Try mango, kiwi fruit, avocado, baby spinach and mint for a zesty green smoothie bowl.

Toppings Handful of pineapple chunks Pulp of 1 passionfruit Handful of fresh raspberries Handful pink grapefruit segments 1 teaspoon coconut flakes


Blend ingredients with a handful of ice. Pour smoothie into a bowl and add toppings.

1262kJ/302cal Protein 17.1g Total Fat 8.7g Sat Fat 6.2g Carbs 42.9g

Sugars 38.5g Fibre 12.9g Sodium 40mg Calcium 115mg Iron 1.6mg




A summer favourite, figs are high in potassium and help control blood pressure Spinach salad with fresh figs & goat’s cheese

Spinach salad with fresh figs & goat’s cheese Serves 4–6 Cost per serve $6.50 Time to make 15 min

9gluten free 9vegetarian 2 tablespoons olive oil 1 tablespoon balsamic or red wine vinegar 150g baby spinach leaves 6 fresh ripe figs, quartered 100g soft goat’s cheese 50g sultanas 50g pumpkin seeds 1 In a large bowl pour in the olive oil and vinegar, and mix well. Place the spinach leaves in the dressing and combine using your hands gently. 2 Take the leaves out of the dressing and place onto a serving dish. Place the quartered figs onto the spinach and sprinkle with crumbled goat’s cheese, sultanas and pumpkin seeds. 3 Drizzle a little more olive oil over and season with freshly ground black pepper to taste.




PER SERVE (6 serves) 834kJ/200cal Protein 6.3g Total Fat 13.4g Sat Fat 4.2g Carbs 12.5g


Sugars 11.0g Fibre 2.8g Sodium 195mg Calcium 118mg Iron 2.4mg

Recipes from Everyday Mediterranean by Mary Valle (New Holland) RRP $35. Available from good bookstores & online

Holiday in the Med

Need a fresh idea for a side salad? The Mediterranean diet has a sea of healthy and flavoursome recipes to choose from.

Green salad with berries (See recipe overleaf) JANUARY 2016 HEALTHY FOOD GUIDE



Green salad with berries (p79) Serves 4–6 Cost per serve $4.90 Time to make 15 min

9gluten free 9vegetarian 9dairy free 9diabetes friendly 400g green salad leaves (rocket, radicchio and shredded red cabbage) 1 mango, cut into slices 1 avocado, cut into slices 400g mixed berries (blueberries, raspberries, blackberries) 200g pomegranate seeds

Swap creamy mayo for olive oil in

this traditional Med salad

Potato salad Serves 4–6 Cost per serve $1.80 Hands-on time 15 min Cooking time 20 min plus cooling

9gluten free 9vegetarian 9dairy free 9diabetes friendly 1kg potatoes 150ml olive oil Zest and juice of 2 lemons 1 bunch shallots, finely chopped 3 heaped tablespoons parsley, finely chopped 50g Kalamata olives (optional) 2 tablespoons capers (optional) 1 Boil the potatoes whole in a large pot of water until tender. Remove carefully from the water


Potato salad

and allow them to cool. Once the potatoes are cool enough to handle, remove the skins and chop into chunks. 2 Place the potatoes in a serving bowl and add the olive oil, lemon juice and rind, shallots, parsley, olives and capers (if using) and season with freshly ground black pepper, to taste. Combine gently. 3 Serve at room temperature or cold.

Dressing 60ml olive oil 30ml balsamic vinegar 1 tablespoon honey 1 teaspoon Dijon mustard 1 Place all the washed and dried salad leaves onto a serving platter. Top with the mango, avocado, mixed berries and pomegranate seeds. 2 Place all the ingredients for the dressing in a jar, cover tightly and shake until all blended well. 3 Drizzle dressing on the salad and serve.



PER SERVE (6 serves)

PER SERVE (6 serves) 1441kJ/345cal Protein 4.6g Total Fat 24.7g Sat Fat 3.9g Carbs 23.8g

Sugars 2.4g Fibre 3.6g Sodium 165mg Calcium 33mg Iron 1.6mg

1125kJ/269cal Protein 3.4g Total Fat 18.7g Sat Fat 3.5g Carbs 18.7g

Sugars 18.4g Fibre 6.8g Sodium 34mg Calcium 42mg Iron 1.4mg

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We’ve snuck in some extra goodness while ensuring these brownies keep the chocolatey, fudgy magic that makes them such a popular treat.

Makes 15 slices (4cm x 4cm) Cost per serve $0.45 Hands-on time 10 min Cooking time 30 min plus 10 min cooling time 1 cup unsweetened apple purée or sauce ¹/³ cup cocoa powder ¾ cup self-raising flour ½ teaspoon baking soda ½ cup sugar ½ teaspoon salt ½ cup dark chocolate chips ¾ cup (70g) walnuts, chopped Icing sugar, to dust 1 Preheat oven to 175°C. Lightly spray a 20cm square cake tin with olive oil and line the base with non-stick baking paper. 2 Put apple purée in a medium mixing bowl. Sift in cocoa, flour and baking soda. Add sugar and salt; mix until just combined. (Do

not over-mix as this will toughen the brownies.) Fold in chocolate chips and walnuts. Transfer batter to prepared cake tin and bake for 25–30 minutes, or until centre feels set and fudgy when a wooden skewer is inserted. 3 Cool the brownies in a tin for 5–10 minutes before turning out. Cool completely before slicing into 15 squares. Dust brownies with sifted icing sugar and serve.

PER SERVE (1 slice)

Our version

Regular version

550kJ/132cal Protein 2.1g Total Fat 5.4g Sat Fat 1.4g Carbs 18.5g Sugars 12.3g Fibre 1.5g Sodium 212mg Calcium 22mg Iron 0.8mg

1699kJ/407cal Protein 6.2g Total Fat 23.5g Sat Fat 11.2g Carbs 43.3g Sugars 32.6g Fibre 2.5g Sodium 218mg Calcium 38mg Iron 2.0mg

We’ve swapped butter for healthier apple purée 82

WHY OUR DISH IS HEALTHIER! ✓ There’s fruit not fat Traditional brownies are made with lashings of butter, which means they’re high in saturated fat. In fact, just one brownie can clock up half of your daily limit. We replaced butter with apple purée, which gives them a fudgy texture with 85 per cent less sat fat than the regular version.

✓ Sugar is slashed Most recipes call for at least 2 cups of sugar, but you can easily reduce that by at least a third without noticing. We used apple purée to add natural sweetness, along with half a cup of sugar. These brownies may not be ‘sugar free’, but you’ll save more than 20g of sugar per slice — that’s nearly 5 teaspoons!

✓ It’s well-portioned A regular brownie can have the same number of kilojoules as an entire meal. So we’ve made sure our portions are sized for between-meal bites. One piece has less than 600kJ (144cal) — so you can enjoy it guilt-free as a coffee-break treat.

Recipe: Bronwen King. Photography: Melanie Jenkins. Styling & food prep: Sarah Swain.

Chocolate & walnut brownies


BETTER • 65% fewer kJs • 75% less fat • 5 tsp less


Chocolate & walnut brownies



Recipes: Chrissy Freer. Photography: Mark Oâ&#x20AC;&#x2122;Meara. Styling: Julz Beresford. Food Prep: Sarah Mayoh.


Peach & raspberry ice-cream terrine (See recipe on p87)




Make the most of in-season stone fruit with these sensational sweet treats!





Sticky roasted peaches with ricotta cream (See recipe on p87)

764kJ/183cal Protein 5.9g Total Fat 2.0g Sat Fat 1.1g Carbs 33.0g

Sugars 32.4g Fibre 3.4g Sodium 74mg Calcium 127mg Iron 0.8mg




Plum, meringue & pistachio trifles Serves 4 Cost per serve $3.20 Time to make 30 min plus 20 min cooling 6 fresh ripe plums, stone removed, sliced into wedges 2 tablespoons maple syrup 2 tablespoons freshly squeezed orange juice 1 teaspoon orange zest ½ teaspoon mixed spice 1½ cups reduced-fat Greek-style yoghurt

16 (35g) mini meringues, lightly crushed (see Cook’s tip) 2 tablespoons roughly chopped pistachios 1 Preheat oven to 160ºC. Place plum wedges cut side up in a large ovenproof baking dish. Combine maple syrup, orange juice, orange zest and mixed spice in a small jug. Drizzle plum wedges with syrup mixture. 2 Bake for 20–25 minutes until plums are soft and syrupy. Set fruit aside to cool for 20 minutes.

2 Layer plums, yoghurt and crushed meringue in 4 serving glasses. Sprinkle with pistachio nuts and serve immediately. Cook’s tip You can replace mini meringues with crushed amaretti biscuits if you prefer. HIGH


PER SERVE 859kJ/206cal Protein 5.6g Total Fat 5.1g Sat Fat 1.6g Carbs 30.2g

Sugars 27.9g Fibre 2.8g Sodium 65mg Calcium 138mg Iron 0.8mg

This fragrant & spiced dessert is high in protein!

Plum, meringue & pistachio trifles


Make this simple ice cream log with fresh peaches for less than $2 per serve!

Peach & raspberry ice-cream terrine (p84) Serves 10 Cost per serve $1.85 Time to make 20 min plus 8–10 hours freezing 2 large firm ripe peaches 1.5L reduced-fat vanilla ice cream 2 tablespoons lightly toasted slithered almonds, chopped 1 x 125g punnet fresh raspberries, plus ½ cup extra, to serve 1 Lightly spray a 21cm x 11cm loaf tin with oil and line with cling wrap, allowing wrap to overhang on the long sides of the tin. 2 Lightly score the base of each peach with a cross. Bring a large saucepan of water to the boil. Add peaches; simmer gently for 2 minutes. Remove peaches with a slotted spoon and transfer to a large bowl of iced water to cool.

Once cool, carefully remove the peach skin with a small sharp knife and discard. Cut peaches into chunks and discard stone. 3 Blend or process peach chunks into a smooth puree. Place half of the ice cream into a bowl and set aside to soften slightly. Add the peach purée and almonds; stir until well combined and smooth. 4 Spoon the peach ice-cream mixture into prepared tin and smooth surface. Cover tin with overhanging wrap and place in freezer until firm. 5 Once peach layer is firm, place raspberries in a large bowl, and crush with a fork. Add remaining ice cream to bowl, and set aside to soften slightly. Stir raspberry ice-cream mixture until smooth and well combined. Spoon the raspberry mixture evenly over the layer of peach ice cream; cover and return to freezer until firm. 6 To serve, remove terrine from tin using cling wrap as handles and invert onto a serving platter with the peach layer on top. Top with extra raspberries and slice evenly to serve.

PER SERVE 561kJ/134cal Protein 4.7g Total Fat 3.7g Sat Fat 1.7g Carbs 20.0g

Sugars 19.8g Fibre 2.0g Sodium 58mg Calcium 136mg Iron 0.3mg

Sticky roasted peaches with ricotta cream (p85) Serves 4 Cost per serve $2.20 Time to make 20 min

9gluten free 2 tablespoons honey 2 teaspoons lemon juice 6 cloves ½ teaspoon cinnamon, plus extra, to serve 1 teaspoon vanilla bean paste 4 large firm ripe peaches, halved, stones removed ¹/³ cup reduced-fat ricotta ¹/³ cup reduced-fat plain yoghurt 1 teaspoon pure icing sugar, sifted 20g crystallised ginger, finely chopped, to serve 1 Preheat oven to 160ºC. Combine honey, lemon juice, cloves, cinnamon and vanilla in an ovenproof baking dish. Add peaches and turn until coated in honey mixture; place cut side up. 2 Bake peaches for 15 minutes, or until tender and caramelised. 3 Meanwhile, combine ricotta, yoghurt and icing sugar in a bowl. Serve peaches drizzled with any leftover syrup and a dollop of the ricotta cream. Top with chopped ginger and extra cinnamon.




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

unches on a Carter, 4½, mmade by Kylie. ch healthy lun Melissa’s playfu l trea perfect for Wya ts are tt, 5.


ZOKU SPACE POP Calling all kids! Let us feature you in Healthy Food Guide magazine, and you’ll receive an official HFG Lunch Box Hero certificate to proudly stick on your fridge, along with a fantastic prize! If your lunch box appears here next month, you’ll WIN a Zoku Space Pops prize worth $39.95. Kids can transform the kitchen into mission control with Zoku Space Pops. These kiddie size treats are perfect for after-school snacks, parties or hot day refreshments. For more information, call Hale Imports (02) 9938 2400.

nch a healthy lu. s e t a e r c a Lis Lillian, 6 combo for

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 Happy Snack prize pack worth $50 — well done!)


This fruity dessert

is packed with vitamin C & fibre

Raspberry & mango frozen yoghurt

food for

fussyeaters Move over ice cream — scoop up this tasty treat that the whole family will love!

Raspberry & mango frozen yoghurt

Recipe: Nadia Lim.

Serves 4 Cost per serve $1.80 Time to make 5 min plus 8 hours freezing 1½ cups raspberries 1 large ripe mango, chopped ¾ cup reduced-fat natural yoghurt

1 Lay raspberries and mango pieces on a baking tray or in a dish lined with baking paper. Freeze until very hard. 2 Remove fruit from freezer and thaw for 10 minutes before transferring to a food processor with yoghurt. Blitz until smooth. (Scrape down the sides of the food processor with a spatula halfway through blitzing.)

3 Serve immediately or return to a container to freeze until ready to serve.

PER SERVE 355kJ/85cal Protein 4.0g Total Fat 0.4g Sat Fat 0.1g Carbs 13.2g

Sugars 12.8g Fibre 4.0g Sodium 35mg Calcium 121mg Iron 0.6mg




Your high-fibre meal plan Compiled by HFG dietitian Brooke Longfield


Hit your daily fibre target!


January is the time of year you want to be feeling your best, but after a glut of low-ďŹ bre party food, itâ&#x20AC;&#x2122;s easy to feel sluggish and fatigued. A ďŹ bre-rich diet is just what you need to get back on track, and feel healthy and light. So, follow this delicious 7-day eating plan to meet you daily ďŹ bre needs (30g) and restore a bit of digestive balance. Enjoy!


Learn more about your individual nutrition needs on p97.

Breakfast Ĺ&#x2DC; Summer berry smoothie bowl (p76) Ĺ&#x2DC;JXQVDOWHGPL[HGQXWV (2600kJ/620cal total) Lunch Ĺ&#x2DC;Salmon & avo crackers 5\YLWDFULVSEUHDGV WRSSHGZLWKJ VPRNHGVDOPRQ~VPDOO DYRFDGRVOLFHGUHGRQLRQ WRPDWR VDODGOHDYHV (2100kJ/500cal total) Dinner Ĺ&#x2DC;Warm Moroccan beef & couscous salad (p65) Ĺ&#x2DC;Raspberry & mango frozen yoghurt (p89) (2000kJ/480cal total) Snacks Ĺ&#x2DC;PHGLXPSHDFK Ĺ&#x2DC;VWDONVFHOHU\ZLWK WEVSHDQXWEXWWHU Ĺ&#x2DC;[JWXEUHGXFHGIDW *UHHNVW\OHIUXLW\RJKXUW (2100kJ/500cal total)



Breakfast Ĺ&#x2DC; Banana & ricotta toast  VOLFHV VR\Ĺ&#x17D;OLQVHHG WRDVW WRSSHG ZLWK  WEV ULFRWWD  EDQDQD  WVS KRQH\ Ĺ&#x2DC;  RUDQJH (1800kJ/430cal total)

Breakfast Ĺ&#x2DC; Tropical coconut smoothie bowl (p77) (1300kJ/310cal total)

Lunch Ĺ&#x2DC; /HIWRYHU Warm Moroccan beef & couscous salad (p65) Ĺ&#x2DC; ½ FXS *UHHNVW\OH \RJKXUW WRSSHG ZLWK Âź FXS PL[HG EHUULHV (2800kJ/670cal total) Dinner Ĺ&#x2DC; Grilled chicken with spicy mango salsa & black bean salad (p52) Ĺ&#x2DC; 1 SLHFH Chocolate & walnut brownie (p82) (2300kJ/550cal total) Snacks Ĺ&#x2DC; J XQVDOWHG PL[HG QXWV Ĺ&#x2DC;  5\YLWD FUDFNHUV WRSSHG ZLWK J UHGXFHGIDW FKHHVH VOLFHG WRPDWR (1700kJ/410cal total)

Spread out your snacks through the day. 90

Lunch Ĺ&#x2DC; Chicken, chickpea & avocado salad J FRRNHG FKLFNHQ EUHDVW  FXS FDQQHG FKLFNSHDV ~ VPDOO DYRFDGR J IHWD WRPDWR FXFXPEHU VDODG OHDYHV ZLWK  WEV EDOVDPLF YLQHJDU Ĺ&#x2DC;  FXS VHHGOHVV JUDSHV (2500kJ/600cal total) Dinner Ĺ&#x2DC; Soba noodle salad with hot-smoked salmon (p60) Ĺ&#x2DC;  0HGMRRO GDWHV (3000kJ/720cal total) Snacks Ĺ&#x2DC; ½ FXS *UHHNVW\OH \RJKXUW WRSSHG ZLWK Âź FXS PL[HG EHUULHV Ĺ&#x2DC;  VWDONV FHOHU\ ZLWK  WEV SHDQXW EXWWHU (1900kJ/450cal total)

Each dayâ&#x20AC;&#x2122;s menu gives you â&#x20AC;Ś Ĺ&#x2DC;8700kJ (about 2000cal) for weight maintenance Ĺ&#x2DC; more than 35g of hunger-busting fibre Ĺ&#x2DC;two serves of fruit and five serves of veg Ĺ&#x2DC; 2â&#x20AC;&#x201C;3 satisfying, affordable & easy-to-prepare snacks






Breakfast Ĺ&#x2DC; Summer berry smoothie bowl (p76) Ĺ&#x2DC;VOLFHVR\Ĺ&#x17D;OLQVHHG WRDVW ZLWKWVSSHDQXW EXWWHU (2600kJ/620cal total)

Breakfast Ĺ&#x2DC; Cafe-style eggs  SRDFKHG HJJV ZLWK ~ VPDOO DYRFDGR  WVS SHVWR EDE\ VSLQDFK RQ  VOLFHV VR\Ĺ&#x17D;OLQVHHG WRDVW (2200kJ/530cal total)

Breakfast Ĺ&#x2DC; Tropical coconut smoothie bowl (p77) Ĺ&#x2DC; J XQVDOWHG PL[HG QXWV (2000kJ/480cal total)

Lunch Ĺ&#x2DC;/HIWRYHUSoba noodle salad with hot-smoked salmon (p60) Ĺ&#x2DC;FXSGLFHGZDWHUPHORQ (2500kJ/600cal total) Dinner Ĺ&#x2DC;Marinated tofu & sesame seed rolls (p74) Ĺ&#x2DC;Raspberry & mango frozen yoghurt (p89) (2300kJ/550cal total) Snacks Ĺ&#x2DC;JXQVDOWHGPL[HGQXWV Ĺ&#x2DC;5\YLWDFUDFNHUVWRSSHG ZLWKJUHGXFHGIDW FKHHVH VOLFHGWRPDWR (1700kJ/410cal total)

Lunch Ĺ&#x2DC;/HIWRYHUMarinated tofu & sesame seed rolls (p74) Ĺ&#x2DC;FXSGLFHGZDWHUPHORQ (2100kJ/500cal total) Dinner Ĺ&#x2DC;Barbecued prawn skewers with corn & mangoâ&#x20AC;&#x201C;chilli salsa (p68) Ĺ&#x2DC;[POJODVV ZLQH (2100kJ/500cal total) Snacks Ĺ&#x2DC;1SLHFHChocolate & walnut brownie (p82) Ĺ&#x2DC;JXQVDOWHG PL[HG QXWV Ĺ&#x2DC;5\YLWDFUDFNHUV WRSSHG ZLWKWEVULFRWWD  WVS KRQH\ (1800kJ/430cal total)

Lunch Ĺ&#x2DC; Chicken & salad roll J FRRNHG FKLFNHQ EUHDVW WRPDWR VDODG OHDYHV RQ D VRXUGRXJK UROO (1800kJ/430cal total) Dinner Ĺ&#x2DC; Persian beef skewers with chopped tomato & mint salad (p54) Ĺ&#x2DC;  [ PO JODVV ZLQH Ĺ&#x2DC; Sticky roasted peaches with ricotta cream (p87) (2500kJ/600cal total) Snacks Ĺ&#x2DC; ½ FXS *UHHNVW\OH \RJKXUW WRSSHG ZLWK Âź FXS PL[HG EHUULHV Ĺ&#x2DC;  ODUJH DSSOH ZLWK J UHGXFHGIDW FKHHVH (2000kJ/480cal total)

Lunch Ĺ&#x2DC; Tuna, chickpea & avocado salad  [ J FDQ WXQD  FXS FDQQHG FKLFNSHDV ~ VPDOO DYRFDGR J IHWD WRPDWR FXFXPEHU VDODG OHDYHV ZLWK  WEV EDOVDPLF YLQHJDU Ĺ&#x2DC;  FXS VHHGOHVV JUDSHV (2500kJ/600cal total) Dinner Ĺ&#x2DC; Tandoori chicken burger (p64) Ĺ&#x2DC; 1 SLHFH Chocolate & walnut brownie (p82) (2700kJ/650cal total) Snacks Ĺ&#x2DC;  VOLFH VR\Ĺ&#x17D;OLQVHHG WRDVW ZLWK  WEV ULFRWWD  WVS KRQH\ Ĺ&#x2DC;  0HGMRRO GDWHV Ĺ&#x2DC;  RUDQJH (1500kJ/360cal total)

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





WIN0A0 $9,0


PRIZE INCLUDES: • Two return economy airfares with Jetstar Airlines Australia between Sydney/ Melbourne/Brisbane/Adelaide or Perth to Ngurah Rai International Airport, Bali • Seven nights in a Resort Room at Hotel Komune Resort & Beach Club, Bali, including complimentary breakfast for two each morning • Round-trip transfers between Ngurah Rai International Airport, Bali, and Komune Resort & Beach Club — valid for two • Complimentary dinner for two at Komune Resort & Beach Club restaurant Set on the lush and unspoilt East Coast of Bali, Hotel Komune Resort & Beach Club is blessed with a hypnotising view of the world famous Keramas surf break. The resort is conveniently only 50 minutes away from Ngurah Rai International Airport. With its pristine volcanic beach, this 4 star beachfront Bali resort offers a wonderful experience of spending leisure time in a natural luxury hotel. Sumptuously appointed accommodation with artistic furniture, this unique Bali resort articulates the identity of the Island of the Gods. In 2015 Hotel Komune launched its new Health Hub facility at the Bali resort after recognising demand from guests for further health and wellness experiences. The Health Hub features a yoga centre, 25m training pool, functional training centre, day spa, health cafe and fitness centre. For more information, visit

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Look for these top products on store shelves in January

Each bite’s a delight

Low fat, big flavour

Pan performance

Kids and parents will love the new Paddle Pops. Made with yummy yoghurt, they’re a source of calcium that’s free of artificial additives. Available in standard and snack size.

Peppercorn Food Company Extra Lean Beef Burgers have less than 3% saturated fat but don’t sacrifice on flavour. They’re also free of gluten, added colour and artificial flavours.

Thanks to Thermolon™ non-stick technology, GreenPan’s high performance Wood-be Collection is the healthy option in non-stick cookware. It comes 100% PTFEand PFOA-free.

Corn with crunch

Let’s be tempted!

Sweet substitute

Real Foods’ Corn Thins® may be as light as rice cakes, but they’re bursting with flavour. And like popcorn, they’re big on crunch, satisfying fibre and natural ingredients, too. See

Nutrisoy Tempeh is a healthy choice for all the family. Loaded with minerals, protein and fibre, its great taste and texture make it the ideal ingredient for a meat-free meal. Go to

NatureFirst Molasses comes from wholesome sugar cane and makes a mineral-rich substitute for sugar that’s as flavoursome as honey or syrup. Add it to a cuppa or baked treats. Visit


Healthy Food Guide was pleased to partner with Coeliac Vic & Tas to judge the Best Product Awards at the 2015 Melbourne Gluten Free Expo. Congratulations to these great foods! HFG dietitian Bro oke Longfield (fourth from rig ht) with delegate s

And the winners are...

Best 100% Australian Made KEZ’S KITCHEN Gluten Free Cereal with Cacao & Coconut

Best Allergy Friendly Product ORGRAN Kids Mini Outback Animals

Best I Can’t Believe it’s (not butter) Gluten Free! ESKAL Chocolate Wafers

Best Product - New Exhibitor THE HAPPY SNACK COMPANY Roasted Fav-va Beans

2016 EXPO

Best New Product Launched BRAZEN BEAN Nasi Goreng

Best Presented Stand Amy’s Kitchen

Saturday 8th & Sunday 9th October 2016 at Melbourne Exhibition Centre, South Wharf

References NOW IN SEASON — SWEET CORN, p19 Fresh for Kids. 2011. Corn. Available at www.freshforkids. Accessed October 2015. Sweet Corn Festival. 2004. Sweet Corn Fun Facts. Available at Accessed October 2015. LABEL DETECTIVE: 7 WAYS TO AVOID FOOD POISONING, p24 Food Safety Information Council. 2015. Food Safety Tips. Available at Accessed November 2015. NSW Food Authority. 2013. Keeping food safe. Available at Accessed November 2015. WHAT’S YOUR FOOD IQ? p34 Better Health Channel. 2012. Olive oil. Available at Accessed October 2015. Better Health Channel. 2013. Carbohydrates and the glycaemic index. Available at Accessed October 2015. Cancer Council Australia. 2015. Vitamin D. Available at Accessed October 2015. Coeliac Australia. 2013. Travelling to Australia. Available

at Accessed October 2015. Dairy Australia. 2015. Milk — Nutrition Information. Available at Accessed October 2015. The University of Sydney. 2015. The Glycemic Index. Available at www.glycemicindex. com Accessed October 2015. SOOTHE HOLIDAY BLOATING, p36 Bell et al. 2006. Constipation and Bloating. Available at Accessed October 2015. Better Health Channel. 2014. Constipation. Available at Accessed October 2015. Hungin et al. Systematic review: Probiotics in the management of lower gastrointestinal symptoms in clinical practice — an evidence-based international guide. Ailment Pharmacol Ther. 38(8): 864–86. Leung et al. 2011. Chronic constipation: An evidence-based review. JABFM. 24(4): 436–51. Monash University. 2015. Frequently Asked Low FODMAP Diet Questions. Available at gastro/fodmap/low-fodmap. html#1 Accessed October 2015.

TUNE IN TO YOUR BODY’S CHANGING FOOD NEEDS, p42 Australian Institute of Sport. 2009. Protein. Available at Accessed October 2015. Gluckman, P; Hanson, M. 2012. Fat, fate and disease. Oxford University Press. Ministry of Health. 2014. Healthy weight gain during pregnancy. Available at Accessed October 2015. NHS Choices. 2015. Menopause and your bone health. Available at Accessed October 2015. Plunket. 2015. Mum’s diet while breastfeeding. Available at www. newborn-to-6-weeks/food-andnutrition/mums-diet/ Accessed October 2015. Sports Dietitians Australia. 2015. Fact Sheets. Available at Accessed October 2015. World Health Organization. 2015. Interim Report of the Commission on Ending Childhood Obesity. Available at Accessed October 2015. Youngson N; Whitelaw, E. 2011. The effects of acquired paternal obesity on the next generation. Asian J Androl. 13(2): 195–6. All references are abridged.

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

)To view all of our references, visit

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

Your recommended daily intakes




Kilojoules (kJ)





Calories (cal)













Saturated Fat (g)





Carbohydrate (g)






Protein (g) Total Fat (g) Poached chick & mango salad en

(See recipe

on p62)




(2 serves)

2113kJ/506ca l Prote n 25 8g Total Fat 33 7g Sat Fat 5 6g Carbs 21 9g


www health

Sugars 19 9g Fibre 6 1g Sodium 161mg Calcium 88mg Iron 2 5mg


de com au



Toss t geth er an eas w t a spe cial meal for two o

salad whe ther ourful side you dish

PER SERVE (2 SERVES) 2113kJ/506cal Protein 25.8g Total Fat 33.7g Sat Fat 5.6g Carbs 21.9g

Sugars 19.9g Fibre 6.1g Sodium 161mg Calcium 88mg Iron 2.5mg



Fibre (g)




Sodium* (mg)



Calcium (mg)

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

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

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


Iron (mg)

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

What’s right for you? The amount of energy you need each day to maintain your weight depends on your age, gender, height, weight, weight history and physical-activity level. The information in the table on this page is based on an average 31- to 50-year-old woman who weighs 60kg and is 1.6 metres tall, and on an average 31- to 50-year-old man who weighs 70kg and is 1.8m tall. Use these recommended daily intakes only as a general guide. For personalised advice, visit to find an Accredited Practising Dietitian.

The ideal meal looks like this:

CARBOHYDRATE (pasta, bread, rice, potatoes)

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

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

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



2 Handy in the pantry — a small can of baked beans has twice the fibre of an apple. (What’s your food IQ? p32)

1 Eating more avocado, olive oil and nuts can ease inflammation after injury. (Tune in to your body’s changing food needs, p42)


3 Increasing your daily step count from 1000 to 10,000 can slash your risk of early death by almost half. That’s good news worth taking in your stride. (News bites, p12)

THINGS you’ll discover in this issue

6 4

A glass of champagne has the same kilojoules as three crackers and cheese. It might not sound much, but start multiplying your festive tipples and you’ll be gulping down a meal’s worth of kilojoules. (News bites, p15)


Holiday eating can mean missing out on fibre leading to constipation. So wake up to this fibre-rich Tropical coconut smoothie bowl! (Summer smoothie bowls, p76)

Hard new evidence on soft drinks shows that just one a day (400ml) increases a man’s risk of heart attack by 23 per cent. (News bites, p13)

Toss a cob of juicy sweet corn on your next barbie. A large cob has just 540kJ (129cal). (Now in season — sweet corn, p19)

7 Waking up to leg cramps? Then fill up on magnesium-rich leafy greens. They play a key role in muscle contraction. (News bites, p14)

8 9 2016 is the International Year of Pulses, so tuck into our delicious lentil and mushroom Vegetarian san choy bao. (5pm panic, p64)

10 Dried fruit isn’t always a healthy option — a small handful of banana chips has more saturated fat than a bag of French Fries. (What’s your food IQ? p32)

Don’t miss our February issue — on sale Thursday 21 January

Get to know our recipe badges






Lamb cutlets with zucchini & black quinoa salad GF .......... 60 Persian beef skewers with chopped tomato & mint salad GF ......................... 54 Spice-rubbed steak with baked jacket potatoes GF .... 54 Warm Moroccan beef & couscous salad ....................... 65

Marinated tofu & sesame seed rolls .................. 74 Vegetarian san choy bao .......... 66


SIDES & DRESSINGS Almond & cauliflower â&#x20AC;&#x2DC;couscousâ&#x20AC;&#x2122; ............................... 58 Dipping sauce ........................... 72 Green salad with berries GF ... 80 Potato salad GF ......................... 80 Spinach salad with fresh figs & goatâ&#x20AC;&#x2122;s cheese GF .............. 78 Salad of crispy carrots & herby freekah ........................ 62

Asian chicken noodle salad ..... 67 Grilled chicken with spicy mango salsa & black bean salad GF.............. 52 Hoisin chicken rolls .................... 72 Italian-style chicken ................... 69 Poached chicken & mango salad ........................... 62 Tandoori chicken burgers......... 64




Barbecued prawn skewers with corn & mangoâ&#x20AC;&#x201C;chilli salsa GF ................................... 68 Prawn, mango & avocado rolls .......................... 72 South Indian spiced fish with carrot & coconut salad GF................................... 52 Soba noodle salad with hot-smoked salmon............... 60

Chocolate & walnut brownies ................................. 82 Peach & raspberry ice-cream terrine ................... 87 Plum, meringue & pistachio trifles ...................... 86 Raspberry & mango frozen yoghurt GF................. 89 Sticky roasted peaches with ricotta cream GF........... 87

Summer berry smoothie bowl ...................... 76 Tropical coconut smoothie bowl GF ................ 77






Standard measurements

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.



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