Australian Healthy Food Guide August 2017

RECIPES & TRUSTED ADVICE FOR BETTER HEALTH
PRACTICAL IDEAS
AUSTRALIAN FROM THE EXPERTS
healthyfoodguide.com.au AUGUST 2017 $6.20 (incl. GST)
EXPERT ADVICE
Foods
GLU TEN-FRE
PING
SHOP E
GUID
E
EASE
that
STRESS
Snack smarter,
DROP KILOS!
We show you how
Food allergies
The real triggers
LATEST RESEARCH
THE N W DIET
‘Flexi fasting’
Perfect for breakfast
or dinner! p49 titian
J comfor t food roved
Low-k
08
PLUS …
• Easy dairy-free ways
9 771832 875005
to boost calcium
• Hearty winter soups 42 55 74
• Surprising benefits of tea Broccoli & pea soup Creamy white lasagne Pear & raspberry cake
New
at
In the Gluten Free freezer section
Now you can make

Pizza at home with
®
Jase’s Kitchen
gluten free pizza bases,
made with the finest
ingredients and frozen to
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My favourite Supreme
pizza recipe is on the back
of the pack, or, just go
creative. Enjoy!
+ OUR HEAT & EAT FAVOURITES
Choc Mud & Orange

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Beef Pies
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Discover.
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In the Gluten Free Freezer section
‘We know you will enjoy our new Chicken Pesto Mini Pizza
because it’s made with pulled Chicken Breast and Mozzarella
Cheese to give you all the taste! – just heat & eat.’
New
at
+ OUR HEAT & EAT

FAVOURITES
‘We know you
will love our
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that are ready to take
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and serve in their
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Meat & 3 Veg 100% Australian
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GE
RAN
RECIPES & TRUSTED ADVICE FOR BETTER HEALTH
PRACTICAL IDEAS
healthyfoodguide com au AUGUST 2017 $6.20 (incl GST)
EXPERT ADVICE
S
BONU Foods
POST
ER!
EN-FR
EE
GLUT PING
SHOP E
GUID
EASE
that
STRESS
Snack smarter,
DROP KILOS!
We show you how
Food allergies
The real triggers
LATEST RESEARCH
THE N W DIET
‘Flexi fasting’
Perfect for breakfast
or dinner! p49 titian
Low-kJ comfo
rt food roved
08
PLUS …
• Easy dairy-free ways
9 771832 875005
to boost calcium
• Hearty winter soups 42 55 74
• Surprising benefits of tea Broccoli & pea soup Creamy white lasagne Pear & raspberry cake
c t nts
AUGUST 2017
Broccoli & pea soup with
mint sour cream & pistachios 42
ON THE COVER
22 EXPERT ADVICE: FOODS
RECIPES FEATURES
40 BOWLS OF GOODNESS HOW FOODS CAN
THAT EASE STRESS Exciting new
research to help improve mood
Cook up our heart-warming,
flavour-filled soups to provide
22 BEAT STRESS The best
chill pill for stress may simply be
28 SNACK SMARTER, DROP comfort through the cold nights the food you put on your plate.
KILOS! WE SHOW YOU HOW 48 RISE AND DINE Transform Award-winning writer Stephanie
Learn the science of snacking your favourite breakfast into Osfield reveals the link between
32 FOOD ALLERGIES — THE one of these hearty dinners. what you eat and how you feel
REAL TRIGGERS Find out why Our ‘brinners’ are winners!
food avoidance is on the rise 53 MEAL FOR ONE Whip up DO WE REALLY NEED
16 LATEST RESEARCH: THE
NEW DIET — ‘FLEXI FASTING’
a tasty, vegie-packed supper of
Quinoa with pumpkin & leek
28 TO SNACK? Snacks are
a big contributor to expanding
We explore the latest diet trend 54 COMFORT FOOD … MADE waistlines, as our faster-paced
54 LOW-KJ COMFORT FOOD HEALTHY These dreamy meals lives see us eating more on the
Every recipe is dietitian approved! use surprising ingredients to go instead of at the table. HFG
PLUS … add creaminess, not kilojoules shows you healthier ways to
84 EASY DAIRY-FREE WAYS 62 5pm PANIC Easy weeknight glide through to the next meal
WITH CALCIUM Hit your calcium
target before you can say “moo”
40 HEARTY WINTER SOUPS
meals on the table in 30 minutes!
70 HFG MAKEOVER: CURRY
IN A HURRY Warm to this Thai

32 ALLERGY UPDATE:
WHY DON'T THESE
Come home to a hug in a bowl! curry with 70 per cent less fat FOODS LIKE ME? Are you
86 SURPRISING BENEFITS OF 72 A PERFECT PEAR You’ll love among the 17 per cent of
TEA The healthiest herbal teas our tasty pear and berry desserts Aussies who avoid certain foods
BONUS POSTER INSIDE! 77 FOOD FOR TINY TUMMIES due to an allergy or intolerance?
GLUTEN-FREE SHOPPING GUIDE Colour up the kids’ plates with Before you self-diagnose, read
this delicious Pink salmon pasta what our experts have to say
4 healthyfoodguide.com.au
Chicken, pumpkin
& ricotta lasagne 55 Pear & raspberry
upside-down cake 74
SHOPPING REGULARS
79 TANTALISING TOFU From 7 WELCOME A word from
a velvety smooth cheesecake our editor, plus prizes to WIN!
through to a delicious chocolate 10 YOUR SAY Tune into what
mousse, tofu is an unexpected everyone’s saying this month
addition to healthier deserts
80 SHOPPING NEWS Our
12 NEWS BITES Get all of the
freshest health and food news
WIN
1 OF 30
dietitian finds the healthiest new 14 ASK THE EXPERT Tips for MODERN
foods and in-season ingredients. solo cooking for empty nesters STEAM Subscribe
16 BEHIND THE HEADLINES SETS
This month we check out some oday for
bloody, brilliant oranges! WITH DR TIM CROWE Is it true
83 WHAT'S THE DEAL WITH … that fasting is the new dieting?
your chance to WIN
MISO PASTE Most of us think of 18 HOW I STAY HEALTHY Lock & Lock's multifunctional
the soothing miso broth, but this We catch up with Louise Keats storage range is safe for use
sweet-salty paste brings bags of 76 LUNCH BOX HEROES in ovens, on kitchen tables,
flavour to a host of dishes 90 YOUR HEALTHY BONES in freezers and in microwaves.
84 HOW MUCH CALCIUM IS IN MEAL PLAN A delicious 7–day You can win one of 30 Lock
THAT FOOD? Calci-yum! Check menu that your bones will love & Lock Modern Steam Sets,
out these surprising dairy-free 92 SUBSCRIPTION SPECIAL each valued at $78.85.
heroes that are a tasty way to hit OFFER Subscribe today and win! Turn to p92 to subscribe.
your daily target for strong bones 94 HOW MUCH DO I NEED Healthy Food Guide is
86 HERBAL TEAS THAT HEAL TO EAT? A guide to help you packed with easy recipes
Refreshing, soothing, calming, estimate your daily requirements approved by dietitians, plus
energising … herbal teas are 96 REFERENCES expert advice and practical
more than a fragrant cuppa. 98 10 THINGS in this issue! tips for healthy eating.
Here's how to bag the benefits 99 RECIPE INDEX
AUGUST 2017 HEALTHY FOOD GUIDE 5

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EDITOR’S
welcome TOP PICKS
IN THIS ISSUE
This month we also look at how
our fast-paced, stressful lifestyles
affect our health, and reveal the
best foods to ease stress (p22).
Speaking of stress, hands up if
you’ve settled for eggs on toast
for dinner after a long day? We’ve
stepped things up a notch, so you
can enjoy a delicious brekkie-style
meal at any time of day (p48)!
And if, like me, you’re feeling
1
p52 Breakfast for dinner? It’s
the chill, turn to page 40 for our a winner! Warm up with this
hearty, vegie-packed soups that nourishing bowl of goodness.
A
re you a grazer or do are perfect for freezing. You won’t
you prefer to eat three regret making a double batch to
square meals a day? reheat on cold winter nights.
Personally, I’m the latter, but Finally, dietitian Karissa Woolfe
new research reveals that one shares the latest research about
in three of us will often eat a the health benefits of tea (p86).
snack instead of sitting down From soothing peppermint to
to a main meal. And with snack calming chamomile, you’ll want
foods on offer at nearly every
turn these days, why wouldn’t
we settle for the quick option?
But all that snacking has big
to pour yourself a steaming hot
cuppa while you read this!
Enjoy this month’s issue! 2
p67 All you need is 15 minutes
consequences for our health.
to get these easy Caesar chicken
Flick to page 28 for smarter
burgers on the dinner table!
snack ideas and strategies to Brooke Longfield,
beat mindless munching. Editor
hfg
subs Join our Subs Club to
club WIN prizes every month!
Subscribe to HFG mag
today and you’ll go into
the draw to win great
prizes every month!
SUBSCRIBE NOW and
you could WIN great
3
p58 Craving creamy comfort
healthy cookbooks —
food? Curl up with this low-fat
a prize pack valued
Garlic prawn & basil risotto.
at more than $100!

AUSTRALIAN
What can do for you!

EDITORIAL TEAM
Group Editor — Health & Food Titles
Andrea Duvall
Editor Brooke Longfield, Dietitian (APD)
BSc (Nutrition) (Hons), BAppSc (Ex&SpSc) Healthy Food Guide (HFG) We give unbiased opinions
editor@healthyfoodguide.com.au magazine is your complete and are not affiliated with
Dietitian Karissa Woolfe (APD) guide to healthy eating. any food manufacturers. All
BND, MJournComm Our recipes use easy-to-find, branded food in HFG has been
Art Director Brydie Noonan affordable ingredients. Cook approved by our dietitians.
Subeditor Dan Winter with HFG, and you’ll always Advertisers cannot influence
Digital/Social Media Coordinator enjoy a nutritious meal. editorial content.
Elly Glendenning
Contributors Julz Beresford, Niki Bezzant,
Isabella Bradford, Jo Bridgford, Alice Brodie,
Jackie Charles, Holly Clark, Lottie Covell,
Paulette Crowley, Hannah Ebelthite,
Annette Forrest, Chrissy Freer, Devin Hart,
You can trust our advice. All our Dietitians review all our
Melanie Jenkins, Liz Macri, Mark O’Meara, health information is supported articles so that they’re always
Stephanie Osfield, Kerrie Ray, Sarah Swain, by solid scientific evidence, accurate and up-to-date. We
Ella Tarn, Stuart West not media fanfare. We smooth also publish our references
Contributing dietitians Tim Crowe, out any confusion caused in the magazine and online at
Anna Richards, Catherine Saxelby by ‘pseudoscientists’. healthyfoodguide.com.au
ADVERTISING SALES
National Advertising Manager Every recipe in Healthy Food Guide is healthy
— Health & Food Titles hfg RECIPES
Melissa Fernley, (02) 9901 6191 Our recipe writers work with
mfernley@nextmedia.com.au BOWLS
of goodness qualified dietitians to develop
Advertising Manager Bianca Preston, soups to give comfort hrough cold nights!
all our meals. A nutritional

(02) 9901 6327, bpreston@nextmedia.com.au Chickpea sweet
potato & ginger soup
(See rec pe on p46)
analysis is provided for every

Victorian Advertising Manager
u z Bere ford Food prep Ke r e Ray
recipe. We test each meal twice

Georgia Falcke, (03) 9804 3418
to ensure it works and tastes
ho ography Mark O Meara Sty ng
gfalcke@nextmedia.com.au
Advertising Director — Consumer Titles
HIGH
PROT IN
These soups
are a l sui able to
freeze Let soup great! Turn to p99 to read
pes Chr s y F ee
PER SERVE
Chicken & quinoa cool & place in
1559kJ 373cal Sugars 8 1g containers
soup with herb P ote n 30 3g Fib e 8 5g
& chil i pesto
about our recipe badges.

To al Fat 15 2g Sodium 648mg
(See rec pe on p45) Sat Fat 3 5g Calc um 124mg
Carbs 24 2g I on 5 6mg
R
Hamish Bayliss
40 healthy oodguide com au AUGUST 2017 HEALTHY FOOD GUIDE 41
Circulation Director Carole Jones

Production Manager Peter Ryman HIGH
PROTEIN
Production & Digital Services Manager
Jonathan Bishop 9dairy free 9diabetes friendly 9gluten free 9vegetarian
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or go to mymagazines.com.au Professor Jennie Brand-Miller, Professor of Human Nutrition, The University
International Licensing and Syndication of Sydney; Catherine Saxelby, Accredited Practising Dietitian and nutritionist
Phil Ryan, phil.ryan@hlmedia.co.nz at Foodwatch Nutrition Centre; Dr Helen O’Connor, Accredited Practising
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Practising Dietitian, visit daa.asn.au across Australia. Visit nutritionaustralia.org
yoursay Got something to share? Connect with us …
Break
hfg FEATURES
as a warning to others,
to ensure NEW RESEARCH
Why is it so Can
Not
that the group is maintained.
a hard choice
you be healthy
taking the cake is
extent we re
because, to some
hard to say the habit

group to
wired to follow the
es
avoid negative consequenc
a spoilsport
Nobody wants to be
ive
Finding an alternat
no to cake?
doomed
Does this mean you’re Another day, another
AT ANY WEIGHT?
you’d
to eat more cake than office birthday cake!
more? No
really like, forever
laterally
but it’s time to think
easy
As saying no isn’t always
change
an alternative is to
Office cake culture

is a big contributor
Thomas helps us to
to expanding waistlines
break free of the peer
Dr Jason Michael
pressure to eat that
extra slice
ebrated with cake?

Loved the article
The sweet
what’s on offer. For
you could swap cake
breakfast of berries,
good coffee (as Team
You might suggest
instance
for a special
yoghurt and
HFG do)
ce ebrating
Sick and tired of trying to shed a few kilos to reach your ‘ideal’ weight?
A growing scientific movement claims you can be healthy at
every size. Karissa Woolfe and Lucy Arthur report.
and mi estone is ce one go to
with a nightmare Chances a few occasions in
elebrating b rthdays dream quickly becomes
C ‘Why is it so hard
want to of treats
ce in because you don t reduce the frequency
a cake is commonpla are you l take a p ece ike a slice out the
you rea ly do feel Or you could throw
offices around Australia. be a killjoy Or maybe why come up with
W
every mouthful But food element and hen you see a program promising
Either the b rthday
g r /boy and in that case, savour d fferent such
share or their turn down treats? something entirely
brings in a cake to are we so afraid to pitch in for to help you feel better and improve
them with as a team activity, or
col eagues ambush wired
How our brains are
chocolate a card and a bunch
of flowers your health, chances are you would
ayers of sponge or our eating fa l on
to say no to cake?’
in ic ng and al research shows If your suggestions assume it was a weight-loss program, right?
cupcakes covered Decades of psychologic If most a slice of
blistered with candles
(usua ly behaviour is influenced
by those around us. deaf ears wrap up
No one
New research Probably because you keep hearing about
eat the birthday cake cake to take home
verging on a fire hazard) of our colleagues
go for it. If they cut needs to know whether
shows fitness is a how undesirable it is to carry excess weight.
re we’re more likely to
Whichever model you
Research shows that a hefty serving, we’re
likely to follow their you a neighbour better predictor With television shows, such as The Biggest
familiar with t s a of treats and most of health than
pos tive experience if a colleague cuts lead. If there’s a choice
piled up with cream
or the ants
Loser, countless books and websites offering
fatness
people pick the one
(June, 2017). I really

ate it!
that helps to break
up the working day
a hefty slice, we’re you guessed it — we’re
probably going
to help you ‘shed the kilos, ‘get a flat belly’,
likely to do the same
too.
to go for that one, ‘trim your thighs’ or ‘get a bikini body’, it’s easy
Following others
Too much of Why do we do this?
part of the group;
it binds the to obsess about your number on the scales.
a good thing makes us feel more
reinforces a shared
identity
A l tt e bit of cake
now and then group together and g study
But when did our quest for health
A recent brain-imagin
don’t enjoy rich

happens making us feel good.
isn’t an issue but what in the US showed that
as and wellbeing be
o wo kers from Stanford University
if you have lots of activ ty in entangled with h
our behav our to match others
Photo: iStock.
and t eref we alter Follow ng

the brain increases
the pleasure part of a perfect figure o
button in our brain
orm hits that reward 33 being a certain
an individual behaves FOOD GUIDE
downs de is that if JUNE 2017 HEALTHY
judge them negatively clothing size?
from the group we
chocolate cakes 2/05/2017 1:35:05 PM Now there is

a vocal band
LET TEeR
of health
professionals
but feel compelled to participate on birthdays. arguing that

promoting diets
is unethical, and
that you can be
fit and healthy
of th H
I mentioned this article at work, and we’ve at every size.
Here’s what the
experts and lates
MONT
evidence says.
swapped the biscuit jar for a fruit bowl. Next JUNE 2016 HEALTHY FOOD U 23
birthday it’s cake and vegie sticks with a healthy

dip, so everyone can still take part, but not spoil LOVE THE SKIN
their healthy eating plan. Michelle Payne, NSW YOU’RE IN
hfg FEATURES
Your article ‘Be Healthy
at Any Size’ (June, 2017)
Energy boost resonates with me. I’m a
The story about beating the 3pm slump bigger girl but believe I have
in your May, 2017 issue has changed my fewer health problems than
afternoons. I normally reach for something some of my thin friends.
from the vending machine for a perk up. As Skinny fat is real thing! I hope
soon as I read the article, I went to the shops we come to a time when
in my lunch break for supplies and I am happy YOUR GUIDE
everyone is happy with
eating bet te
TO
to say I’m now as productive at 4pm as I am

AT WORK r their own individual shape.
Note: ‘Your say’ letters may be edited for length and content.
at 9am! Thank you! Katie Gilham, SA Helen Jones, QLD
It’s easy to make
poor lunch choice
Dietitian Kariss s when you’re
a Woolfe shows
46
you simple ways busy and stressed out
hea thyfoodg
uide com au to eat heathier
at work
WIN Share your news, views and snapshots of HFG recipes

A BYRON BAY
CHOPPING BOARD
PRIZEH
and you could be in the draw to win a customised
Byron Bay Chopping Board from byronbaychopping
boards.com. Made from a single piece of sustainably WORT
sourced, local camphor laurel timber, your board will
be engraved with your name or any special message.
$125
Have your say at healthyfoodguide.com.au and click ❋Congratulations to Michelle Payne — our winner th
WIN, or send to Locked Bag 5555, St Leonards NSW 1590 month — who has won a Noritake Dinner Set, worth $382.
Australian Healthy @hfgaustralia hfgaustralia @HFGAustralia
Food Guide #cookwithhfg
Talk to us on FACEBOOK #CookwithHFG

WE ASKED: New US guidelines
state that juice is not appropriate
for young children under the age
of one. Do you agree?
YOU REPLIED:
Ř Milk or water. Nothing Ř I remember the
else is needed. Even my one-part pear juice
Miss-nearly-seven rarely to five-parts water for
via Instagram
gets anything other than constipation in little ones.
Wasabi beef and soba noodle salad
milk, or water as well. Greer Marsh Burgess (June, 2017), another winner
Ali Stieler from Healthy Food Guide.
@getfitsezie_bbg
Ř When I trained as a
Ř It’s a while since mine Mothercraft nurse in the
were babies, but fruit juice ‘80s we gave the babies
wasn’t recommended no more than one-fifth
even back then for babies. sugarless or fresh juice
And especially not in a in boiled water.
bottle with a teat! Fiona McLennan
Kate Sudron
This month via Instagram

Really nailed it...Cajun chicken
jambalaya (June, 2017)
Our online article ‘Anatomy of a sugar @hfgaustralia
hit’ (HFG July, 2013) hit a sweet spot. @vis_nutrition
At last some sensible Such an insight learning

advice. It saddened me about all of the hidden
that sugar was taking sugars in my food. How
the sole blame for the can the food industry get
‘obesity crisis’, when away with these things?
it’s obvious even to me Katie Young, VIC
there’s so much more.
Adrienne Harries, QLD What a pleasure to read
an unbiased article on
I am so pleased that sugar. Relieving to find via Instagram
rather than demonising the scientific evidence Cold days are perfect for this
hot, spicy lamb shank soup
sugar you point out that against fructose is not (June, 2017) @hfgaustralia
it’s an issue of quantity. as strong as some claim. @edible_wellness
Melanie Norton, VIC Kerry Massie, QLD

hfg NEWS
newsbites
Keep up-to-date with the latest
in health and food news.
30
SECONDS
Glowing with
HEALTH That’s how long you should chew
your food if you want to lose weight.
Ditch the tan, just eat more vegies! Carotenoids
in vegetables give your skin a yellow glow, which Researchers found those who chewed
young Aussies at risk of skin cancer agree looks each mouthful for 30 seconds ate fewer
healthier, according to Australian researchers. So snacks two hours later than those who
slip, slop, slap — and chomp on that carrot! didn’t. It seems the old wives’ tale about
The University of Newcastle, 2017 chewing 32 times wasn’t that far off!
Appetite, 2013
Text: Dan Winter & Karissa Woolfe. Photos: iStock.
DID YOU KNOW?

Lettuce and raw apples
T-oolong?
How long would you wait in line
help reduce garlic breath
for a cuppa? Five to 10 minutes?
by 50 per cent or more,
Shanghai sippers are lining up
according to new research.
for over two hours for … wait
Who says you can’t make
for it, green tea with a dollop
friends with salad?
of cream and sprinkles! Cue
Journal of Food Science, 2016
a wave of Instagram snaps.
Australian Financial Review, 2017
MATTER OF TASTE
Q Why do some people hate the taste
of broccoli and Brussels sprouts?
A It’s in your genes. Around 20 per cent
of us are ‘super-tasters’ who have more
taste buds, so the cabbage family tastes
bitter. If that’s you, choose less bitter
vegies like beetroot, corn and peas.
The Conversation, 2017
That’s how much heavier Aussies

THE
are today than 20 years ago.
Australian Institute of Health and Welfare, 2016
milky
WAY
A milk a day keeps
Sign of diabetes at bay — or helps
to. Adults who drink at
the times least one glass a day have
a 12 per cent lower risk
You’ve heard of a
of diabetes and are less
breastfeeding-friendly
prone to heart disease,
workplace — now our
researchers have found.
smartphones have a brand The Straits Times, 2017
new breastfeeding-mum emoji to celebrate.
Our other favourites include broccoli, a glass
of water and a sandwich. #healthyeating
The Unicode Consortium, 2017

hfg NEWS
newsbites
ASK THE EXPERT
The kids have all moved out and
Q I’m tired of cooking every night
for just me. Any advice? Karen, via email
Karissa Woolfe
Healthy Food Guide
That’s the jump in Asian Accredited
vegie purchases made by Practising Dietitian
Australians last year. Having
W
e all know
trouble telling your bok choy it’s hard to
from your choy sum? Here’s maintain
how to spot the difference the motivation to
between three Asian veg. cook for one. But
think back to a time
Ř Bok choy, when you may have
sometimes known
been cooking four
as pak choi or separate meals each
Chinese white night, and you’ll TABLE
cabbage, has realise the perks FOR ONE
chunky, white, of cooking solo! Send your It may feel
Here’s how questions to a bit lonely, but
celery-like stalks and dark
to enjoy it: editor@healthy research shows
green leaves. Baby bok foodguide.com.au sitting at the
choy is a lighter green.
1
REFRAME Please note: We cannot able is better
reply to individual
Ř Choi sum The best thin letters or you than
has dark green about cookin dlessly eating
leaves and pale, for one is you can watching TV —
thin stalks. It the menu around your tastes. and not noticing your food.
sometimes has No more “I can’t eat fish Use the opportunity to tune
because the kids don’t like it”. into your senses and develop
edible yellow
Enjoy that piece of salmon! mindful eating skills.
flowers attached.
Ř Gai lan,
2 4
GO-GO GADGETS TWICE IS NICE
also known Save time and energy It’s hard to adjust from
as Chinese in the kitchen by using cooking for a large
broccoli, has gadgets like a slow-cooker. family, and eating the same
You can’t beat coming home dish four days in a row can
thick glossy
to the aroma of a hearty be boring. If a recipe feeds
green stalks, large dark home-cooked casserole, four, halve it so that you’re not
green leaves and small happy in the knowledge over-preparing, and then enjoy
yellow flowers in the centre. there will be leftovers! leftovers for lunch the next day.
Nielsen Homescan, 2017
SAVE THE DATE
5–6 August, Sydney Turn the
Head to the Gluten Free Expo
at the Grand Pavilion, Rosehill
ROAST
Gardens, Sydney for the
latest gluten-free products.
DOWN
Subscribe to HFG while Next time you buy
there and get a FREE coffee, choose a
$60 goodie bag! light-to-medium
roast. A deep
flavour smells
enticing, but
researchers have
found dark-roasted
beans are lower in
antioxidants, so you
might be selling
your health short.
Journal of Medicinal
Food, 2017
Bye-bye beef belly

An all-vegie diet is twice as effective for
weight loss compared with a low-calorie
one that includes meat (6.2kg v. 3.2kg),
according to a new study. It also found the
diet reduced muscle fat to fight diabetes.
Journal of the American College of Nutrition, 2017
satisfying swap
They might both have the same
kilojoules, but the latest research
VS shows crunching into a fresh apple

— skin and all — is much better
for reducing the munchies.
3 lolly snak 1 Pink Lady apple
(350kJ/84cal) (350kJ/84cal) CSIRO, 2017

hfg NEWS
Science update
F T
T H E HE A D
D
N
LIN
DIETING?
BEHI
ES
W
E
W
IT
H O
DR
TIM C R
What if there was a way to lose weight without drastic
food changes or gym hours? Enter ‘intermittent fasting’:
success guaranteed — just make friends with hunger!
D
ieting often seems like Alternating days of fasting followed by days of
high fashion — what’s feasting are also popular. Yet another variation is
popular today is out a 16–hour overnight fast, where all your eating is
of style tomorrow. But there restricted to an eight-hour window each day.
is nothing new about fasting.
In fact, it’s been at the core of Do fasting diets work?
many religious practices across Fasting diets do work for weight loss, but not for
cultures for thousands of years. everyone. Importantly, when you compare them
What is new is the with the more traditional diets, they don’t
weight-loss angle, offer an extra advantage for those of us
which has turned There are no seeking long-term weight loss.
intermittent fasting diets restrictions to A recent review of nine intermittent
into one of the biggest fasting weight-loss trials, each of which ran
health trends today.
what you eat on for a minimum of six months, discovered
non-fasting days both intermittent fasting, and just ongoing
What does kilojoule restriction, produced the same
fasting involve? amount of weight loss at the end of the trials.
Intermittent fasting diets
prescribe a set time of fasting The new ‘Flexi’ Diet
followed by periods where Now here comes the new kid on the fasting block:
eating is allowed. The most the CSIRO ‘Flexi’ Diet, which uses a combination of
popular fasting diet is known intermittent fasting and meal replacement shakes.
as the 5:2 Diet, which severely A recent clinical trial of the diet showed it does
Photo: iStock.
restricts calories for two days work. Interestingly, however, what didn’t make
per week and allows you to eat as many media headlines was that an alternative
normally during the other five. comparison diet worked just as well.
On the ‘Flexi’ Diet, you need to fast Compare the pair:
intermittently for three days of the week, does fasting beat
eat more of a kilojoule-controlled diet on a traditional diet?
another three days, and enjoy a ‘flexi day’
when you can eat freely. You also consume
meal replacement shakes for some of the
meals. Fasting days are not true starvation
times, however. You can still eat between
2500 and 4500 kilojoules depending on
body size — less than half the normal intake.
In a four-month trial, those following the
‘Flexi’ Diet lost an average of 11 kilograms.
Their cholesterol, blood pressure, insulin
and glucose indicators all improved. The
results looked impressive, but the control
group who were on a more traditional
kilojoule-controlled daily diet for seven
days a week — consisting of two
meal replacement shakes and one
healthy meal of vegetables and
protein — achieved the same
amount of weight loss.
Making sense
of it all
Fasting diets are not for
everyone. For a start, being
hungry for long periods
of time is not pleasant.
And the focus on food
deprivation is a red flag
for creating a disordered
relationship with food.
There’s no one best version
of a fasting diet. A fasting
protocol that works for one
person could be another’s idea
of hell. Consider trying different
approaches. Go with the one you
feel does not cause too much hunger
discomfort — one you’re likely to stick to.
Plan ahead to keep busy on your fasting
days so that your mind is off food. Crucially,
try not to treat eating days as an excuse to Dr Tim Crowe is an Advanced Accredited Practising
binge: stick to eating healthily with just a Dietitian and nutrition research scientist. You can
small increase in the food you eat. connect with him at thinkingnutrition.com.au

hfg NEWS
How I stay healthy

by cookbook author Louise Keats
Growing up in one
of Australia’s foremost
food families, Louise
Keats tells us what she
hopes to pass on to
her own children.
Having both a mum and a

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

always lots of treats in our
house. We’d have scones and
pikelets, and there was often a Interview: Brooke Longfield. Small photos (right): iStock.
cake coming out of the oven.

But in hindsight I can see that
compared with how other
children were eating, which
was a lot of packaged foods
like chips, the foods we were
eating were infinitely healthier.
Find 80 better-for-you dessert
recipes in Louise Keats’ latest I’ve included a quote by
cookbook, Sweet Nourish. Michael Pollen in my new
Available now from bookstores book, Sweet Nourish. He
($50, Thermomix). says ‘Eat all the junk food you
like, so long as you cook it
yourself’. I love that. If I have a craving for chocolate, Tuesday is stir-fry night. I know that it
cheese or cake, I don’t deny myself. Instead I make helps lots of families function, but I
sure that it’s good quality, and I keep portions small. want more diversity in my diet.
The best piece of advice I’ve received was Healthy eating doesn’t have
passed on from my great-grandma. Back in to be time-consuming. A quick
the 1920s she used to say, ‘I may have the highest dinner in our house is avo on toast
grocery bill, but I have the lowest doctor’s bill’. and scrambled eggs. It takes about
10 minutes and I’d rather my family
I like to cook a proper breakfast. eat that than order a pizza
The whole family will have eggs with
avocado and wholegrain toast. My
husband makes us a smoothie with
❛opportunity
I try to use every
I can to
when we’re short on time.
My son is a bit of a fruit

kefir, fresh turmeric, avocado, baby dodger. He loves sardines
teach my kids about
❜
spinach and banana. That keeps me and green vegies such as
going! We have banana pancakes healthy food broccoli, but he won’t eat a
on the weekend, but even those are banana! I’ve practised what
an opportunity to pack in goodness. I preach in my books and tried to
get them familiar with a variety of
Sometimes it’s hard to get in five serves of ingredients from a very young age.
vegies a day. I try to use lunch as an opportunity
to play catch up if I haven’t had enough at breakfast. I think it’s okay to hide vegies
I’ll warm up homemade organic bone broth with in meals for kids. It’s a great way
extra vegies and legumes, or make a tomato salad. to expose flavours in a subtle way
and boost the nutritional value of a
The secret to having dinner organised is meal. But I serve visible vegetables
having a well-stocked fridge. I don’t need at the same time, so they get used
to think ahead if I know that I have good-quality to seeing what they look like. I use
ingredients in the house. I try to keep dinner varied. every opportunity I can to teach my
I hate the idea that Monday is spag bol night and kids about healthy food. If I’m at the
3
supermarket, I like to point out the
pomegranate to them, and try to
THINGS LOUISE CAN’T LIVE WITHOUT make some of those unusual fruits
and vegies more familiar.
Fresh turmeric Organic eggs
We use it in smoothies, We’re building a But what I ultimately hope
chicken enclosure
curries & soups & it to teach my kids is that food
has so many health & plan to have
benefits. very happy i b j y. It’s about getting
chickens. family, turning off
king to one another.
earn to be mindful
hermomix in their mouths, and
me so much
time e of food. I don’t want
the kitchen.
I call focus on the health side
t my sous ch
ef!
at should go without
is about family.

stress-busting foods • how to snack smarter • the rise in food allergies
Text: Karissa Woolfe. Source: BMJ Open, 2017. Photo: iStock.
CRUNCH TIME all gone there after a hectic Here’s three easy ways
FOR STRESS! day or week. Unless, of course, to crunch stress away:
Pack a carrot. They’re
You’re probably familiar with
the advice ‘don’t shop when
you’re hungry’ — which can
you snack on celery sticks —
which your body burns more
kilojoules digesting than the
1 crisp, highly portable
and delicious, skin and all.
Stock the fridge. Keep
easily see you buying more
than you intended, including
that packet of chips you polish
celery actually provides!
A recent study conducted
by the University of Sydney
2 pre-chopped crudités and
a low-fat dip like hoummos on
off in the car on the way home found women aged 45 years hand for a satisfying snack.
Pop a cherry. Juicy cherry
from the supermarket.
The same goes for snacking
when stressed. Chocolate, Tim
and over who eat three to four
daily servings of vegies have
lower levels of stress. Could it
3 tomatoes give you a burst
of flavour and vitamin C. Close
Tams, cheese and wine … we’ve be all that crunching? your eyes, taste the joy.

hfg FEATURES
Foods that
ramp up stress
How foods
Want to turn down the
tension? Then keep these
foods to a minimum.
LOLLIES
Sugar ramps up
CAN BEAT
stress because it
increases blood
glucose, insulin
and hormones such as
STRESS
adrenalin and cortisol. This can
increase weight and anxiety.
ALCOHOL
Though kicking
back with a wine
The best chill pill for stress may be the food you or beer may
put on your plate. Stephanie Osfield investigates promise to push
your ‘relax’ button,
the link between what you eat and how you feel. alcohol also triggers the
release of adrenalin.
LATTES AND
H
ow many times a day do attack and stroke, digestive
you think “I’m stressed”? upset and weight gain via LONG BLACKS
If it’s your daily mantra, elevated appetite and blood That jittery
your fight or flight response glucose,” says Dr Deborah feeling after too
could be jeopardising your Hodgson, Director of the many short blacks
health. It seems we’re Laboratory of comes because caffeine
surrounded by stress. Neuroimmunology makes your body pump out
w e r s adrenalin and cortisol.
Stress lo unit y,
We’re stuck in traffic at the University
jams, trying to meet m of Newcastle.
your im ing your SALTY CRISPS
work deadlines and m is Stress also
juggle family and compro to fight of f affects the Salt increases
abilit y
flu s blood pressure
social commitments.
colds & balance of your
and your body
Additional text: Karissa Woolfe. Photos: iStock.
Even watching the gut bacteria, where

responds to this by
news can trigger a stress much of your body’s
releasing stress hormones.
response. A little stress is immune response occurs.
okay, but it shouldn’t be a “Emerging evidence suggests TAKEAWAYS
permanent state of mind. that stress is associated with Processed and
“Stress can lead to lowered reduced richness and diversity fried foods, high
immunity, increased risk of heart of the gut microbial community,” in fats and sugars,
says Dr Simone Peter from the cause low-grade
Stephanie Osfield has twice
Department of Gastroenterology inflammation and
won the DAA Excellence in at the Alfred Centre in Melbourne. contribute to anxiety
Nutrition Journalism Award This in turn may lead to a
for her stories in HFG. and depression.
significant increase in anxiety.

hfg FEATURES
HOW STRESS AFFECTS YOUR BODY
Brain Immunity
Chronic stress rewires Stress lowers your
your brain, causing immunity and reduces
higher stress reactions natural killer cells,
to smaller triggers. compromising your
This adversely affects ability to fight off colds
memory, judgment, and flus. Long-term
reasoning and the stress may promote
way you feel. diseases like cancer.
Waistline Heart
Stress-released cortisol Stress-driven adrenalin and the
encourages storage of hormone noradrenaline increase
hidden visceral belly fat, your heart rate and your blood
which drains to organs, pressure, which both put stress
such as the liver and heart. on the heart. More extreme or
long-term stress responses can
damage the heart muscle and
cause irregular heart rhythms.
Gut, digestion, bowel
Stress slows digestion. It may
increase muscle spasms in your
colon, causing pain, bloating Skin
and wind. It can also lead to Stress can make you sweat
irritable bowel symptoms, such more and your face flush.
as constipation and diarrhoea. Stress hormones and
Stress hormones may also cause inflammatory histamines
acid reflux and heartburn. may increase skin itching,
rashes, pimple outbreaks
and inflammation.
Muscles
These tense up in readiness
for physical action. If your Sleep
stress is chronic, it may The excess cortisol that
cause you muscle pain or stress releases keeps your
aggravate muscle conditions. body aroused and alert,
making it harder to fall
asleep and stay asleep.
Foods that soothe stress
Could the right foods correct stress-triggered body
imbalances while helping you stress less? “Yes,”
says Felice Jacka, Director of the Food and Mood
Research Unit at Deakin University.
“Research shows that people who eat a diet rich
in fresh fruit and vegetables, whole grains and lean
protein are less depressed and less anxious than
those eating a diet high in processed foods.”
Don’t worry, eat happy

Diets rich in
Plate up with these stress-less foods, says Natalie fruit & veg
Parletta, Senior Research Fellow in Nutrition and fight anxiety BROCCOLI
Dietetics at the University of South Australia. & depression People who
eat three to
MINESTRONE four vegie
The Med diet, including minestrone serves every
soup, is high in minerals such as day experience lower levels
magnesium and zinc, which are of stress, research from the
necessary for important biochemical University of Sydney has
reactions that help mood and promote brain function. established. As with fruit,
vegetables are packed with
SALMON polyphenols, and the benefits
Omega-3 fatty acids found in foods that these antioxidants bring.
like fish, nuts, chia seeds and dark
leafy greens help to maintain the RYE BREAD
health of the brain’s cell membranes Whole grains
and encourage the transmission of ‘feel-good’ release energy
chemicals like dopamine and serotonin. slowly to your
body, which
BLUEBERRIES keeps hormones stable. They
Fruit is packed with polyphenols — also boost serotonin — the
potent antioxidants that support happiness hormone.
brain health. Their high fibre content
helps keep blood sugar and energy MISO
levels stable, which can play an important role in Women who
helping to reduce our anxiety levels and lowering eat more
depression. Plus … blueberries are a delicious snack. fermented
foods have
ALMONDS lower levels of social anxiety,
Almond nuts contain the mineral research shows. So serve up
magnesium, a natural muscle a little sauerkraut, sourdough
relaxant. Lower magnesium levels bread, fermented milk kefir, or
are linked to higher anxiety levels. kimchi (a Korean vegie dish).

hfg FEATURES
YOUR STRESS-FREE DAY

How to eat, drink (and be merry!) from wake-up to lights out.
6.30 Rise and shine 7.30 Fuel up

am am
Rehydrate with Begin your
a big glass of water, then day with a slice of
take a 30–45 minute brisk grainy toast with
walk, or roll out the yoga avocado and a
mat. Studies suggest that poached egg. This
yoga can help calm your balanced combo of
nerves, while walking slow-carbs, healthy
boosts ‘feel-good’ fats and protein supplies your brain with
endorphins and stress-busting B-vitamins and magnesium,
serotonin. as well as important amino acids which
help build mood-boosting serotonin.
H-2-Oh 10.45
am
Walk it off
f you are Offer to do the morning coffee run at
verwhelmed work. Exercise is a natural stress reliever which
by your email lowers cortisol and adrenalin. Caffeine can
‘to-do’ list, heighten the body’s stress response so maybe
te with a long order a dec
eath or three, a small han
p away from serotonin a
k and pour magnesium
ass of water help reliev
ydrated. stress level
12.30 Nourishing nosh

pm
Eating a balanced and delicious
Mediterranean-style lunch of vegie soup
Salmon photo: Mark O’Meara.
(see p40) will help you replenish your

afternoon energy levels. Taking your
lunch break amid nature, away from the
office, helps improve concentration and
lower blood pressure — and can help
reduce stress levels and mental fatigue.
c ting
s is af fe
If s t res e, ask your
your lif t suppor t
u
GP abo s or call
ser vice e on
Lifelin 4
13 11 1
2.00
pm
Time for a refill
Struggling to stay focused after 3.30
pm
ep it up
lunch? A foggy mind can signal dehydration, harge your batteries by climbing up
so it’s time to stretch your legs and pour he stairs. Eat a slice of dark rye toast
yourself another glass of water. Chew on with nut butter, which is rich in magnesium and
a piece of sugar-free gum, or crunch into anti-stress B-vitamins, or a small tub of yoghurt
a crisp apple, to relieve any jaw tension. to feed your gut-friendly bacteria.
6.30
pm
Table talk
The dinner table is the perfect
time to connect with your loved ones, and
laughter can release feel-good hormones.
Feed your brain with omega-3 rich salmon,
plus half a plate of steamed leafy greens
and a quarter of a plate of brown rice,
which provides B-vitamins and magnesium.
If you drink alcohol, avoid that second
glass, which could disrupt your sleep.
8.30 A cup of calm 10.00 Pillow time

pm pm
Now’s the time for a digital detox to Going to bed and rising
help your mind wind down. Enjoy a calming at regular times each day will
cup of chamomile tea (see p86), or a warming promote a restful night’s sleep
mug of golden milk and help you manage stress.
(made with turmeric, If your mind is racing with your
an anti-inflammatory ‘to-do’ list, or replaying stressful
spice) to nurture your events from the day, it can help
body before heading you to write down your
to bed. thoughts in a journal.

hfg FEATURES
Do we really
NEED TO SNACK?
Snacks are a big contributor to expanding waistlines. Dietitian Catherine
Saxelby shows you healthier ways to glide through to the next meal.
Why we’re How often should we eat?

snacking more You’ve no doubt heard that eating small, frequent
How often have you not had mini-meals during the day is a good way to stave off
time to sit down for a meal, so hunger, prevent overeating, keep your metabolism
you grab a snack to eat on the stimulated and thus burn more kilojoules.
run? Our fast-paced lives mean Some studies show this approach is correct, while
we’re reaching for portable others conclude you’re better off keeping to three
snacks instead of three square decent-sized main meals with nothing in between.
meals, and it’s causing many In fact, the better option is the one that works for
of us to pile on weight. you. Either strategy is fine. Just make sure you don’t
According to recent research, take in more than your body requires.
almost one in three Australians Eating regularly stabilises your blood sugar levels
say they sometimes eat a snack and keeps your hunger in check. This is particularly
instead of having a meal. Snacks crucial if you have pre-diabetes or type 2 diabetes,
are a shortcut, or a quick bite to and are trying to lose weight.
make do when we don’t have Some people with diabetes who are on insulin, or
time to prepare a meal from on certain medications, may also need to eat a snack
scratch. But they can also hold containing carbohydrates between meals, or before
hidden temptations to overeat going to bed, to prevent a low blood glucose level.
in an already food-filled world. If unsure, talk to your dietitian or diabetes educator.
While it’s fine to swap an
ways to beat boredom snacking

6
occasional meal for a light
snack, the problem we face
is eating too many junk food Try these tips when you’re not actually hungry:
snacks, such as chips and
1 Call a friend 4 Go out for a short walk
biscuits, or processed snacks
2 Do something active (away from the kitchen)
glammed up with a ‘superfood’,
such as kale or goji berries. with your hands — apply 5 Just sit in the moment
And then there are all those hand cream, give yourself and check in with your
Photos: iStock.
over-the-top ‘treats’ like raw a manicure, clean, or do feelings (what else comes
caramel slices and ‘cronuts’ — a puzzle or needlework up aside from hunger?)
snacks that can have your entire 3 Garden outdoors 6 Read a book or magazine
day’s kilojoule intake in one go!
Salty snacks
are easy to
overeat
Catherine Saxelby is an Accredited

Practising Dietitian at Foodwatch
(foodwatch.com.au) and a member of
Healthy Food Guide’s advisory board.

hfg FEATURES
Is snacking just
distracted eating?
Often snacking is non-mindful
eating. You might find yourself
mindlessly munching popcorn
at the movies, unconsciously
chomping choc biscuits in front
of the television, or obliviously
scoffing chips at your desk
while your mind is wrapped up
in a mentally challenging task.
If you notice your kids snack Tired? Step How to cope with
the 3pm slump
while playing a computer game, away from
or padlocked to their iPad, they your desk
might be doing the same thing. to recharge That mid-afternoon low where concentration flags
Research shows that when and yawning starts is a common snack trigger. This
you are distracted or not paying slump is so well recognised that health experts
attention to your eating you tend suspect there’s a biological basis for it.
to eat more. That’s because it’s Many warmer European countries recognise this
easier to take in many more low point and break for a traditional siesta. If you
snack kilojoules than you need can grab a half-hour nap, do it — but few of us have
before the 20 minutes it takes this luxury, so focus on getting a good night’s sleep.
for your stomach to signal to Seven to nine hours of sleep is recommended each
your brain that you are full. night to keep your appetite hormones in check.
Before you turn to coffee and doughnuts in
Stop mindless snacking an attempt to stay awake, consider these two
better alternatives that will power you through
The next time you feel the urge to reach the afternoon towards your evening meal.
for biscuits or chips, pause for a moment
and ask yourself these six questions:
1 Acknowledge your energy is going to
plateau at 3pm or 4pm and plan to eat
Ř Am I really Ř Can I stop at something to tide you over to dinner. Make it
hungry now? just one? Or will nourishing and just filling enough, like a banana
(Remember, it’s this snack lead to with a handful of mixed nuts (slow-release energy
okay to be a little) more overeating? with healthy fats), or a mug of thick lentil soup with
Ř Am I eating out Ř Do I always snack two grainy crispbreads (protein with slow carbs).
of boredom? Or at this time of day
tiredness? Or
anger? Will eating
out of habit?
Ř Is my energy
2 Eat a nutritious lunch and ensure that your
food intake is balanced. Make sure that you
change my mood? include some low-GI carbs, such as grainy bread,
really that low?
brown rice, or legumes like chickpeas, with a source
Ř Am I craving Or would stepping
of protein, such as chicken, eggs, salmon, lentils or
something sweet, away from my desk other legumes. And make sure there’s some salad
crunchy or salty? for a moment help? or vegetables. Then you can push on through that
slump, knowing you’ve nourished your body.
HEALTHY SNACKS
under 600kJ
Remember that snacks — no matter how
‘light’ — count as part of your total intake.
(140cal)
5 strategies for
smart snacking
You don’t have to take snacks off
the menu completely. Here’s a
practical guide to getting the
most from your daily nibbles.
1
CHECK IN
2 tbs raw 1 small tub (170g) 2 tbs hoummos + Are you really hungry? Could
cashew nuts low-fat fruit yoghurt 1 cup carrot sticks it be you’re actually thirsty?
490kJ 555kJ 470kJ You may feel a little low in energy —
(117cal) (133cal) (112cal)
but remember, you’re not going
to die from lack of food.
2
KEEP SNACKS SMALL
Choose a snack that is the
right size. (See our portion
1 muesli bar, 1 slice of raisin toast Small skim
uncoated + 2 tbs low-fat ricotta cappuccino suggestions in box on left.) Eat just
530kJ 475kJ 295kJ enough to quell hunger. Don’t
(127cal) (114cal) (71cal)
turn it into a meal by overeating.
3
STEP UP TO THE PLATE
Serve your snack on a small
plate, bowl or plastic tub.
Close the snack packet and put
2 Ryvita crispbreads 40g box 1 hard-boiled it away. That means there’s no
+ ¼ small avocado sultanas egg
500kJ 575kJ 240kJ temptation for mindless eating.
(120cal) (138cal) (57cal)
4
SNACK MINDFULLY
Don’t snack at your desk,
in the car or while watching
TV, where you’ll fall into automated
eating mode. Instead, tune into
2 cups air-popped 2 celery stalks + 2 tsp 1 medium the different flavour and texture
plain popcorn peanut butter apple
230kJ 330kJ 405kJ sensations to feel more satisfied.
(55cal) (79cal) (97cal)
5
CHOOSE SNACKS
WITH NUTRIENTS
Ditch the biscuits, ice cream
or chips. Make snacks contribute
vitamins, minerals and fibre, not
2 fresh 95g can tuna (drained) ½ cup steamed just refined carbs, sugars and bad
Medjool dates in ½ capsicum edamame fats. Eat whole foods that are not in
560kJ 355kJ 520kJ
(134cal) (85cal) (124cal) a packet, such as a handful of nuts,
a boiled egg or a piece of fruit.

hfg FEATURES
ALLERGY UPDATE
Why don’t these llergies
FOODS Food a rances

& intole ly on
id
are rap e in
the ris a
Aus trali
LIKE ME?
Are you among the 17 per cent of Aussies who avoid
certain foods due to an allergy or intolerance? Before
you self-diagnose, read what our experts have to say.
Y
ou only have to host a with three of the main reasons
kid’s birthday party, or for adverse reactions — and ways
invite friends and family to ensure you don’t miss out on
1
over for a meal, to discover how essential nutrients.
common food allergies are. An
adverse reaction to food can
be a bewildering experience —
firstly, trying to work out what
Food
triggers your symptoms, and allergy
then learning how to avoid
the offending foods. This can Food allergy occurs in around
also affect your social life — for one in 20 children and about
example, finding safe options on 2 per cent of adults, according
the menu when you eat out, or to the Australasian Society of
planning a dinner and catering Clinical Immunology and Allergy
for someone who has special (ASCIA). These allergies occur
dietary requirements. when your body’s immune
The good news is, over time, system reacts unusually to the
you can manage a food allergy food you eat and attacks it by
or intolerance more easily — you releasing histamine. The most
might even discover delicious common allergy trigger foods
substitutes. Here’s our guide to are egg, cow’s milk, peanuts,
finding out why you might be tree nuts, seafood, sesame,
reacting to certain foods, starting soy, fish and wheat.
ÂSYMPTOMS
If you’re allergic to a food,
the symptoms will usually
appear within 30 minutes
to two hours after eating.
Symptoms vary, from mild
itchiness, hives and rashes
through to vomiting and
serious anaphylactic reactions,
requiring immediate medical
help. ASCIA recommends
that you ask your doctor to
complete an Action Plan for
Allergic Reactions (available
from allergy.org.au) to ensure
a swift response in the event
of a severe reaction.
ÂWHAT TO AVOID
Quite simply, you should try
to avoid whatever causes the
reaction. “The most important
thing to remember about the
symptoms of food allergies is
that they will occur every time
the suspected food is eaten,”
says clinical immunologist
and allergist, Dr Marianne
Empson. “If you don’t eat the
food, you won’t react.”
This can be harder than it
seems, as the offending food
could be an ingredient in a
variety of processed foods.
A specialist dietitian can teach
you how you can prevent
occurrences and ensure your
diet is nutritionally balanced.
If you suspect you have a
food allergy, it’s important to
have it investigated by your
doctor — not to self-diagnose.
Your GP might recommend
that you see a specialist to
undergo an allergy test.

hfg FEATURES
Why so sensitive?
A study of one-year-olds in Melbourne found
that more than one in 10 had a food allergy.
Food
In an effort to pinpoint the causes of the high erance
rates of food allergies in babies, the following
Food intolerances can produce
theories are being studied extensively.
symptoms that are similar to
Over-cleanliness food allergies, but the cause
Our obsession with cleanliness reduces is quite different. Usually food
exposure to different types of bacteria that intolerances affect the digestive
help build our immune systems. system, and trigger reactions
Changed diets by irritating nerve endings in
We’re eating a much greater variety of foods your skin, airways, nervous
than we used to, including more processed system and gut.
and packaged foods, meaning there are more
potential allergens in our diets. Some common reasons for
Delayed introduction food intolerance include:
Protecting infants from eating potentially Ř Lack of an enzyme to properly
allergenic foods, like nuts, might actually be digest the food, such as lactase
inhibiting their bodies’ ability to tolerate them. deficiency, which is responsible
for lactose intolerance.
Environmental factors
We all have increased exposure to chemicals Ř A reaction by individuals to a
specific group of carbohydrates,
and pollution in our day-to-day lives.
such as FODMAPs.
Vitamin D deficiency Being too
Babies born and breastfed over the winter clean may be Ř Sensitivity to certain food
the cause of chemicals or preservatives,
months have a higher incidence of allergy, such as salicylates or amines.
some allergies
suggesting vitamin D is a factor.
ÂSYMPTOMS
The symptoms are usually
digestive problems associated
with Irritable Bowel Syndrome,
such as bloating, stomach
cramps and diarrhoea. They
tend to come on slowly, long
after you have eaten, making
diagnosis difficult. If you suspect
food intolerance, it is
a good idea to keep
U K N OW? a food and symptom
O
D I D Y ocon u t
Rice, c milks
diary to help your
a lm o nd doctor pinpoint what
& b e low
tend t o the issue might be,
c a lc iu m
in so they can refer you
to the right specialist.
A symptom &
food diary can
help pinpoint
triggers
ÂWHAT
TO AVOID
Not surprisingly, th
depends on what
causing the intole
For instance, lacto
intolerance occurs
someone can’t dig
lactose which is pr
milk and other dai
Three out of four p
Irritable Bowel Syn
notice improveme
follow a low-FODM
Dr Sue Shepherd,
Accredited Practis
and clinical resear
more, visit shephe
Why doe
COW’S
ĕĕ A food aller
Difficulty di
sugar in mil
ĕ Sensitivity t

hfg FEATURES
3 Coeliac
disease
Coeliac disease, pronounced
‘seel-ee-ak’, is not actually an
ÂSYMPTOMS
“There are a variety of symptoms, including
abdominal pain, bloating and flatulence, but
they can also include fatigue, headache or mouth
ulcers,” explains Sally Tobin, communications
manager at Coeliac Australia. “An absence of these
allergy. Instead, it’s an symptoms is also possible.” If you suspect
autoimmune disease you have coeliac disease, you can learn
where a person’s 1 in 10 Aussies eat your risk from an online assessment at
immune system reacts coeliac.org.au/assess. Then, if indicated
abnormally to gluten,
gluten free, making by the results, make an appointment to
the protein found in it the most common see your GP for a proper diagnosis.
wheat, barley, oats and ‘special diet’ request
rye. An estimated one in ÂWHAT TO AVOID
70 people is living with Currently, there is no cure for coeliac
coeliac disease, according to disease and you need to follow a strict gluten-free
Why doesn’t
BREAD like me?
ĕ Undiagnosed coeliac disease,
causing you to react to gluten
ĕĕſA food allergy to wheat
At food intolerance to
the fructans in wheat
(oligosaccharides, which
are the ‘O’ in FODMAP)
ĕſ A sensitivity to the type of
preservative used in the bread
(such as propionate 282)
ALLERGY
ALERT! If you are avoiding certain foods, you may be missing out on essential
nutrients, so it’s important to make sure you’re getting them elsewhere.
GLUTEN NUTS, SEEDS & LEGUMES

Don’t miss out on Don’t miss out on
Diabetes-friendly cereal fibre Heart-healthy monounsaturated fats
BOOST Ř Lupin Ř Nuts BOOST Ř Olives Ř Canola oil
YOUR flakes Ř Seeds YOUR Ř Olive oil Ř Canola
INTAKE Ř uinoa Ř Fruit INTAKE Ř Avocado spread
WITH
SEAFOOD COW’S MILK

Don’t miss out on Don’t miss out on
Brain-boosting omega-3 fats Bone-strengthening calcium
BOOST Ř Ground Ř Canola oil BOOST Ř Tofu Ř Calcium-

YOUR
linseeds Ř Walnuts YOUR Ř Soy yoghurt fortified
INTAKE
Ř Flaxseed Ř Edamame I Ř Broccoli soy milk
Text: Paulette Crowley, Anna Richards & Karissa Woolfe. Photos: iStock.
Leafy ih Al d
greens
SOY NOTE If you’re allergic to soy, you may

hav bl ith th f d t o, so
Don’t miss out on che n
Hunger-busting plant p
BOOST Ř Peanuts Ř Cooked
YOUR Ř Pumpkin seeds legumes
INTAKE Ř Almonds (chickpeas
WITH Ř Hoummos lentils, spli
Ř Cooked quinoa peas & lup

sunwarrior’s New
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Available from selected Independent Grocery and Health Food stores.
sunwarrior.com.au facebook.com/sunwarrioraus instagram.com/sunwarrioraus
cinnamon roll
st
blueberry bla
salted caramel
coconut ca
shew
warming winter soups • brekkies for dinner • creamy comfort meals
LIGHT & TASTY!

Indulge your tastebuds with
creamy comfort foods and
hearty soups that won’t pile
on the kilos, and brekkies-
for-dinner to light up your
night. Plus, enjoy our tasty
pear and raspberry desserts.
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.
Pear & raspberry Every recipe has a complete
crumble, p74 nutrition analysis for your
benefit. The table on p94 helps
you determine how each recipe
works as part of your daily
nutrition and energy needs.
Our food writers work with qualified HIGH

dietitians to develop these recipes for PROTEIN
maximum health benefits. For more
about our recipe badges, see p99. 9gluten free 9dairy free 9diabetes friendly 9vegetarian

hfg RECIPES
of goodness
soups to give comfort through cold nights!
HIGH
PROTEIN
PER SERVE
Chicken & quinoa
1559kJ/373cal Sugars 8.1g
soup with herb Protein 30.3g Fibre 8.5g
& chilli pesto Total Fat 15.2g Sodium 648mg
(See recipe on p45) Sat Fat 3.5g Calcium 124mg
Carbs 24.2g Iron 5.6mg
Chickpea, sweet
(See recipe on p46)
Recipes: Chrissy Freer. Photography: Mark O’Meara. Styling: Julz Beresford. Food prep: Kerrie Ray
These soups
are all suitable to
freeze. Let soup
cool & place in
containers

hfg RECIPES
Broccoli & pea soup

with mint sour
cream & pistachios
PER SERVE
Protein 16.6g Fibre 13.9g
Total Fat 11.2g Sodium 694mg
Sat Fat 2.6g Calcium 129mg
Broccoli & pea soup 2 cups frozen peas 2 Add the potatoes, stock and
with mint sour cream 2 cups reduced-salt 2 cups of water, and bring to the
& pistachios vegetable stock boil. Reduce heat and simmer,
Serves 4 Cost per serve $1.95 ¼ cup reduced-fat sour cream covered, for 5 minutes. Add the
Hands-on time 15 min 2 tablespoons chopped broccoli and peas. Then simmer,
Cooking time 25 min mint leaves, plus partially covered, for 10 minutes,
Suitable to freeze extra leaves, to serve or until vegetables are tender.
9vegetarian 2 tablespoons pistachio Set aside to cool slightly.
kernels, chopped 3 Blend soup in batches until
1 tablespoon olive oil 4 slices toasted grainy smooth. Return soup to a clean
1 large onion, finely chopped sourdough, to serve saucepan and reheat until hot.
2 garlic cloves, crushed Season with black pepper.
1 teaspoon lemon zest 1 Heat the oil in a large saucepan 4 Combine sour cream and
2 large potatoes, over medium-high heat. Sauté mint. Serve soup with a dollop
peeled, chopped the onion for 5 minutes, or until of the mint sour cream, and
350g broccoli, trimmed, soft. Add the garlic and zest, and sprinkle with the pistachio
chopped cook, stirring, for 1 minute more. nuts and extra mint leaves.
Spicy chicken, black
bean & kale soup
with tortilla crisps
(See recipe on p46)
HIGH
PROTEIN
PER SERVE

hfg RECIPES
Slow-cooked lamb
shank, lentil &
vegetable soup
Nourish
your body with
this iron-rich
mix of tender
lamb & veg
HIGH
PROTEIN
PER SERVE
Slow-cooked lamb further 30–45 minutes, or until Herb & chilli pesto
shank, lentil & the meat is very tender and ¹⁄³ cup flat-leaf
vegetable soup starting to fall away from parsley leaves
tritio n
Serves 4 Cost per serve $4.05 the bone. Use tongs to Nu TIP ¹⁄ ³ cup coriander
Hands-on time 15 min transfer the lamb to a leaves
Cooking time 2 hours plate and remove the
Tame your 1 tablespoon
hunger with this
Suitable to freeze meat from the bone. protein-packed roasted, unsalted
9diabetes friendly Coarsely shred. Skim hearty dish cashew nuts
any excess fat from the 1 long red chilli,
2 teaspoons olive oil surface of the soup and deseeded, chopped
2 medium lamb shanks, discard it. Then return the 1 tablespoon lemon juice
fat trimmed the shredded lamb meat 2 teaspoons olive oil
1 large onion, finely chopped to the pan, and season soup
2 large carrots, peeled, diced with cracked black pepper. 1 Heat half of the oil in a large
2 celery stalks, trimmed, diced 4 Combine parsley, parmesan saucepan over medium heat.
2 garlic cloves, crushed and lemon. Serve soup sprinkled Cook chicken, stirring, for about
2 fresh or dried bay leaves with parsley mixture. 2–3 minutes, or until it is golden.
3 large tomatoes, diced Transfer chicken to a bowl.
2 cups reduced-salt 2 Heat remaining oil in same
chicken stock Chicken & saucepan over medium heat.
½ cup French green lentils, quinoa soup Cook onion, carrot and celery,
rinsed with herb & stirring, for 5 minutes, or until
¼ cup chopped flat-leaf parsley chilli pesto softened. Add garlic; cook,
1 tablespoon finely (p40) stirring, for 1 minute, or until
grated parmesan Serves 4 fragrant. Add stock, quinoa and
2 teaspoons lemon zest Cost per serve $3.00 2 cups of water, and bring to the
Hands-on time 20 min boil. Reduce heat and simmer,
1 Heat half of the olive oil in a Cooking time 40 min partially covered, for 30 minutes,
stock pot or large saucepan over Suitable to freeze or until quinoa is tender.
medium-high heat. Add the lamb 9gluten free 9dairy free 3 Add the beans and broccoli;
shanks and cook, turning, for simmer, uncovered, for about
about 4–5 minutes, or until well 2 teaspoons olive oil 2–3 minutes. Then season with
browned. Transfer to a plate. 400g skinless chicken cracked black pepper.
2 Heat the remaining oil in the thigh fillets, diced 4 Meanwhile, make pesto. Blend
same pan. Add the onion, carrot 1 large onion, finely chopped the parsley, coriander, cashews
and celery; cook, stirring, for 2 large carrots, diced and chilli in a food processor
about 6–7 minutes, or until soft. 2 celery stalks, diced until all finely chopped. Add
Add the garlic and cook, stirring, 2 garlic cloves, crushed lemon juice and oil, and process
for 1 minute more, then return 3 cups gluten-free, reduced-salt again, adding 2–3 teaspoons
the lamb to the pan. chicken stock of water, if necessary, to achieve
3 Add the bay leaves, tomato, ½ cup tricolour quinoa, a thick pesto consistency.
stock and 2 cups of water. Cover rinsed, drained 5 Serve soup topped with a
and bring to the boil. Reduce 150g green beans, dollop of the pesto.
the heat to low and simmer, trimmed, sliced Note If you are pressed for time,
covered, for about 1 hour. Add 250g broccoli, cut you can use store-bought pesto,
lentils, cover and simmer for a into small florets or garnish with fresh herbs.

hfg RECIPES
Chickpea, 2 cups of water, and bring to the 1½ teaspoons smoked paprika,

sweet potato boil. Reduce heat and simmer, plus extra
& ginger uncovered, for 20 minutes, ½–1 teaspoon
soup (p41) or until vegetables are Bump up chilli flakes,
Serves 4 very tender. Set aside your fibre intake to taste
Cost per serve $1.95 to cool slightly. with this hot & 2 cups
Hands-on time 15 min 3 Blend soup in batches spicy winter reduced-salt
Cooking time 30 min until smooth. Return to wonder chicken stock
Suitable to freeze clean saucepan and heat 1 x 400g can black
9gluten free 9vegetarian over medium heat until hot. beans, rinsed, drained
9dairy free 9diabetes friendly Season with cracked black 1 cup fresh or frozen
pepper. Sprinkle with pepitas corn kernels
2 teaspoons olive oil and coconut, and serve with 75g trimmed kale, chopped
1 large onion, finely chopped a wedge of lime. 2 wholemeal tortillas,
2 celery stalks, finely diced cut into wedges
2 teaspoons finely Coriander leaves, to garnish
grated fresh ginger
2 garlic cloves, crushed PER SERVE 1 Heat half of the olive oil in a
1 long red chilli, deseeded, 1522kJ/364cal Sugars 23.4g large saucepan over medium
finely chopped Total Fat 7.8g Sodium 551mg
heat. Cook chicken, stirring, for
500g sweet potato, Sat Fat 2.0g Calcium 143mg about 2–3 minutes, or until
peeled, chopped Carbs 53.1g Iron 3.7mg golden. Transfer to a bowl.
600g pumpkin, peeled, 2 Heat remaining oil in same
deseeded, chopped saucepan over medium heat.
1 x 400g can no-added-salt Spicy Cook onion, carrot and celery,
chickpeas, rinsed, drained chicken, stirring, for 5 minutes, or until
2 cups gluten-free, reduced-salt black bean softened. Add garlic, paprika
vegetable stock & kale soup and chilli flakes and cook,
1 tablespoon pepitas, with tortilla stirring, for 1 minute. Then add
lightly toasted crisps (p43) stock, black beans and 2 cups
1 tablespoon shredded Serves 4 of water, and bring to the boil.
coconut, lightly toasted Cost per serve $2.75 Reduce heat and simmer,
Lime wedges, to serve Hands-on time 15 min partially covered, for 20 minutes.
Cooking time 35 min 3 Add the corn and kale and
1 Heat the oil in a ritio Suitable to freeze simmer, for 2–3 minutes or
ut
N TIP n
large saucepan on 9dairy free until cooked. Season the soup
medium-high heat. The vitamin A in 9diabetes friendly with cracked black pepper.
Cook onion and sweet potatoes 4 Meanwhile, preheat oven to
celery, stirring, for helps promote 2 teaspoons olive oil 160ºC and line a baking tray with
5 minutes, or until eyesight 450g skinless chicken baking paper. Place tortillas on
soft. Add the ginger, thigh fillets, diced prepared tray, lightly spray with
garlic and chilli and 1 large onion, olive oil and sprinkle with extra
cook, stirring, for about finely chopped paprika. Bake for 8 minutes, or
1 minute more. 2 large carrots, diced until golden and crisp.
2 Add the sweet potato, 2 celery stalks, diced 5 Sprinkle soup with coriander
pumpkin, chickpeas, stock and 2 garlic cloves, crushed and serve with tortilla crisps.
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hfg RECIPES
RISE and
DINE
Breakfast for dinner? Why not?
Satisfy your cravings with these
healthy and hearty home-cooked
‘brinners’. Brinners are winners…
HIGH
PROTEIN
PER SERVE Braised greens

with chickpeas
Protein 23.4g Fibre 15.1g & poached eggs
Total Fat 13.0g Sodium 498mg (See recipe on p52)
Corn fritters with
cheat’s capsicum relish
★
COVER
recipe
Recipes: Liz Macri. Photography: Mark O’Meara. Styling: Julz Beresford. Food prep: Kerrie Ray.
Corn fritters
with cheat’s ¼ cup finely chopped bowl. Then season mixture with
capsicum relish coriander leaves cracked black pepper.
Serves 4 Cost per serve $3.85 ½ cup reduced-fat milk 3 Heat half of the remaining oil in
Hands-on time 20 min 100g sliced smoked salmon a large non-stick frying pan over
Cooking time 20 min 4 cups mixed salad leaves medium-low heat. Then spoon
9diabetes friendly 4, ¹⁄³-cupfuls of fritter batter into
1 Preheat grill to high. Line a pan. Cook fritters for 4–5 minutes
2 medium red capsicums, baking tray with foil. Place the each side, or until they are golden.
quartered capsicums on tray and cook until Repeat with remaining oil and
2 teaspoons red wine vinegar the skin blisters, then put into a batter to make 8 fritters.
1 large red onion, plastic bag. Stand for 5 minutes. 4 Serve with capsicum relish,
finely chopped Peel away the skin and finely smoked salmon and salad.
½ cup finely chopped chop. Combine the capsicums,
flat-leaf parsley leaves vinegar, half the onion, half the
1½ tablespoons olive oil parsley and 2 teaspoons of olive
PER SERVE
500g corn cobs, husks and silks oil in a medium bowl. Set aside.
discarded, kernels removed 2 Meanwhile, combine corn 1612J/386cal Sugars 8.0g
Protein 19.1 Fibre 10.8g
2 eggs, lightly beaten kernels, eggs, flour, coriander, Total Fat 14.3g Sodium 330mg
½ cup wholemeal milk, remaining chopped onion Sat Fat 2.9g Calcium 141mg
self-raising flour and leftover parsley in a medium

hfg RECIPES
Tex-mex
beans with
bacon
crumbs
Tex-mex beans 1 x 400g can no-added-salt low and simmer, uncovered, for
with bacon crumbs chopped tomatoes 10 minutes, or until the sauce
Serves 4 Cost per serve $4.10 1 x 400g can tomato purée thickens and beans have been
Hands-on time 20 min 100g shortcut bacon heated right through.
Cooking time 20 min rashers, fat trimmed 3 Meanwhile, heat over high a
Suitable to freeze ¹⁄³ cup finely chopped small non-stick frying pan. Cook
9dairy free flat-leaf parsley leaves bacon, turning, for 5 minutes, or
4 slices toasted grainy until golden and crisp. Transfer
1 tablespoon olive oil sourdough, to serve to a board; finely chop.
1 medium brown onion, 4 Stir parsley into bean mixture.
finely chopped 1 Heat the olive oil in a large Then serve beans with bread
3 garlic cloves, crushed saucepan over medium-high and bacon crumbs.
1 tablespoon fresh heat. Sauté onion for 5 minutes,
HIGH
oregano leaves or until it is softened. Add garlic, PROTEIN
2 teaspoons ground cumin oregano, cumin, coriander and

PER SERVE
2 teaspoons ground coriander chilli powder. Then cook, stirring,
1½ teaspoons Mexican for 1 minute, or until fragrant. 2275kJ/544cal Sugars 13.3g
chilli powder 2 Add beans, tomatoes, tomato Total Fat 12.3g Sodium 674mg
3 x 400g cans no-added-salt pureé and ½ cup of water, and Sat Fat 2.7g Calcium 128mg
4-bean mix bring to the boil. Reduce heat to
Rosemary & fennel
pumpkin rosti
with fried eggs
(See recipe overleaf)
This brekkie
for dinner has
four of your five
daily serves
of veg!
PER SERVE

hfg RECIPES
Braised Cook the cabbage, beans and 2 tablespoons finely

greens with broccolini, stirring for about chopped fresh rosemary
chickpeas 3–5 minutes, or until cabbage 1½ teaspoons fennel seeds,
& poached starts to wilt. Add chickpeas, finely crushed
eggs (p48) stock cube and ½ cup of 1 teaspoon cracked
Serves 4 Cost per serve $4.15 water, and bring to the black pepper
Hands-on time 25 min boil. Reduce heat and One cup of 5 eggs
Cooking time 25 min simmer, uncovered, cooked pumpkin 2 tablespoons olive oil
9dairy free 9vegetarian for 5 minutes, or until holds all of your 2 tablespoons
greens are tender and daily vitamin A lemon juice,
9diabetes friendly
needs
the water has reduced plus lemon
1 tablespoon olive oil slightly. Then return the wedges, to serve
1 medium brown onion, mushroom mixture to pan 1 cup finely shredded
thinly sliced and stir to combine. red cabbage
3 garlic cloves, crushed 3 Meanwhile, half-fill a medium 100g baby salad leaves
2 teaspoons fresh thyme leaves frying pan with water and heat 1 Lebanese cucumber,
¼ teaspoon chilli flakes over medium-high heat until just thinly sliced
400g mixed mushrooms simmering. Crack 1 egg into a 1 avocado, thinly sliced
(portobello, oyster, cup, then carefully slide egg into ¹⁄³ cup mint leaves
Swiss brown), sliced the pan. Cook for 3 minutes, or
2 cups thickly sliced wombok to your liking. Using a slotted 1 Combine pumpkin, rosemary,
(Chinese cabbage) spoon, transfer to a plate. Repeat fennel, pepper and 1 lightly
200g green beans, trimmed with remaining eggs (try cooking beaten egg in a medium bowl.
1 bunch broccolini, halved several at once to save time). 2 Heat 2 teaspoons of the olive
lengthways, sliced diagonally 4 Divide greens, mushrooms oil in a large non-stick frying pan
1 x 400g can no-added-salt and any broth among serving over medium heat. Spoon four,
chickpeas, rinsed, drained bowls. Top with poached eggs lightly packed ½–cupfuls of
1 reduced-salt vegetable and season with pepper. Serve pumpkin batter into pan. Flatten
stock cube, crumbled with warmed Lebanese bread. to roughly form 8–10cm round
4 eggs rosti. Cook rosti for 5–6 minutes.
2 wholemeal Lebanese breads, Carefully flip rosti over. Cook for
warmed and halved, to serve Rosemary a further 2–3 minutes, or until
& fennel pumpkin is golden. Repeat with
1 Heat half the oil in a large pumpkin 2 teaspoons of the oil and the
deep frying pan over high heat. rosti with pumpkin mixture to make 8 rosti.
Sauté onion for 5 minutes, fried eggs 3 Heat 2 teaspoons of oil in a
or until softened. (p51) large non-stick frying pan. Fry
Then add garlic, Serves 4 Cost per serve $4.55 4 eggs to your liking.
rition
NutTIP
thyme, chilli and Hands-on time 20 min 4 Meanwhile, combine lemon
mushrooms. Chickpeas are a Cooking time 15 min juice and remaining oil in a large
Cook, stirring, rich source of 9gluten free 9dairy free bowl. Add red cabbage, salad
for 5–7 minutes daily iron & 9diabetes friendly leaves, cucumber, avocado and
or until golden. protein 9vegetarian mint; toss to coat. Serve rosti
Remove from pan. with salad and topped with
2 Heat remaining oil 1kg butternut pumpkin, eggs. Season with pepper and
in same pan at medium-high. peeled, coarsely grated serve with lemon wedges.
Meal for one
It’s easy to get your five-a-day with this simple vegie-packed supper!
Quinoa with Squeeze of lemon juice 2 Remove the lid and add the
pumpkin & leek ¼ cup chopped flat-leaf parsley quinoa with 125ml water. Bring
Serves 1 Cost per serve $4.65 to the boil, replace the lid and
Time to make 30 min 1 Heat the olive oil in a large reduce heat to low. Simmer for
9gluten free 9vegetarian non-stick frying pan (one with 12–15 minutes. Remove lid and
9dairy free 9diabetes friendly a lid). Add the pumpkin, leek, continue to simmer until all the
onion, thyme and garlic; cook, liquid has been absorbed.
1 teaspoon olive oil stirring, for 2–3 minutes. Cover 3 Stir pine nuts, lemon juice
175g pumpkin, peeled, diced the pan and allow the veg and parsley into the quinoa
1 small leek, sliced to sweat for 10 minutes, mixture. Season with cracked
½ small onion, finely sliced stirring occasionally. black pepper and serve.
2 fresh thyme sprigs,
leaves only
1 garlic clove, crushed
50g quinoa
2 tablespoons
pine nuts,
toasted
Recipe: Alice Brodie. Photography: Devin Hart.
PER SERVE
Protein 19.1g Fibre 16.3g Quinoa with
pumpkin & leek

hfg RECIPES
Chicken, pumpkin
& ricotta lasagne
COMFORT
FOOD
…made healthy
These dreamy creamy meals use ingredients like yoghurt and cauliflower
to give your taste buds the joy they crave, for a fraction of the kilojoules.
Chicken, pumpkin 1 Preheat oven to 180°C. Lightly thickens. Remove from heat.
& ricotta lasagne grease an 8–cup capacity baking Season with pepper.
Serves 8 Cost per serve $4.80 dish. Then line a baking tray with 5 Spread ½ cup of white sauce
Hands-on time 45 min baking paper. Place pumpkin on over base of baking dish. Top
Cooking time 1 hour, 30 min tray. Spray with olive oil. Bake for with 2 pasta sheets, then pumpkin
Suitable to freeze 20 minutes, or until tender. and half of the chicken. Drizzle
9diabetes friendly 2 Meanwhile, heat oil in a large over ½ cup of white sauce and
non-stick frying pan over high top with 2 pasta sheets. Evenly
700g Kent pumpkin, heat. Sauté onion and garlic for spread over ricotta mixture, top
peeled, thinly sliced 5 minutes. Add mushrooms and with 2 pasta sheets. Top with
1 tablespoon olive oil cook, stirring, for 5–7 minutes, or mushroom mixture, remaining
1 large brown onion, until golden. Remove from pan. chicken and ½ cup of white
finely chopped 3 Heat remaining oil in same pan sauce. Then finish with 2 pasta
3 garlic cloves, finely chopped over high heat. Cook spinach, sheets and the remaining sauce,
200g Swiss brown stirring, for 2 minutes, or until and scatter with mozzarella
mushrooms, thinly sliced just wilted. Transfer to a colander. 6 Bake, covered, for 40 minutes.
2 bunches English spinach, When spinach is cool enough Uncover and bake for 15–20
coarsely chopped to handle, squeeze out excess minutes, or until golden and
500g reduced-fat liquid. Finely chop. Combine pasta is tender. Leave to stand
smooth ricotta spinach, ricotta and egg in a for 10 minutes before serving.
1 egg, lightly beaten medium bowl. Season with
HIGH
2 tablespoons reduced-fat cracked black pepper. PROTEIN
table spread 4 Melt table spread in a medium

¼ cup plain flour saucepan over medium-high
3 cups reduced-fat milk heat. Then add flour and cook,
PER SERVE
8 dried wholemeal lasagne stirring, for 1 minute, or until
sheets, cooked as per packet bubbling. Gradually stir in milk. 1785kJ/427cal Sugars 14.5g
2 cups chopped, cooked Bring to the boil. Reduce heat Total Fat 16.0g Sodium 316mg
skinless chicken breast and simmer, stirring, for about Sat Fat 6.1g Calcium 489mg
½ cup reduced-fat mozzarella 5 minutes, or until the mixture

hfg RECIPES
Beef kofta &

tomato curry
(See recipe overleaf)
HIGH
PROTEIN
PER SERVE
Enjoy your
mac ‘n’ cheese
even more with
vitamin C-rich
cauliflower
PER SERVE
Cauliflower mac ‘n’ 1570kJ/376cal Sugars 5.5g

cheese with rye crumbs Total Fat 8.2g Sodium 289mg
(See recipe on p61) Sat Fat 2.8g Calcium 259mg

hfg RECIPES
Beef kofta 5 minutes, or until browned. 3 cups reduced-salt

& tomato Remove from pan. chicken stock
curry (p56) 2 Heat remaining oil in same 2 large zucchini,
Serves 4 pan over medium-high coarsely grated
Cost per serve $5.35 heat. Cook onion, 300g peeled green
Hands-on time 35 min capsicum and garlic, Feta adds prawns
Cooking time 35 min stirring, for about creamy flavour 50g reduced-fat feta,
Suitable to freeze 5 minutes, or until to this low-fat, crumbled
protein-rich
9gluten free softened. Add curry ½ cup basil leaves
risotto
paste and cook, 2 bunches steamed
400g lean beef mince stirring, for 1 minute, or broccolini, to serve
1½ teaspoons garam masala until fragrant. Add tomato
¹⁄³ cup finely chopped purée, sweet potato and 2 cups 1 Preheat oven to 180C. Line a
mint leaves of water, and bring to the boil. baking tray with baking paper.
²⁄³ cup chopped Then reduce heat and simmer, Place tomatoes on tray, spray
coriander leaves uncovered, stirring occasionally, with olive oil and season with
1 tablespoon olive oil for about 20 minutes, or until the cracked black pepper. Bake for
1 medium brown onion, sweet potato is tender. about 10 minutes.
finely chopped 3 Add kofta, peas and yoghurt 2 Meanwhile, heat oil in a large
1 large red capsicum, to pan. Simmer, uncovered, for saucepan over medium-high
coarsely chopped 5 minutes, or until the mixture heat. Sauté onion and leeks for
2 garlic cloves, crushed is warmed through. 5 minutes, or until softened.
¼ cup gluten-free 4 Meanwhile, heat rice following Add rice and garlic to pan, then
rogan josh curry paste packet directions. Serve curry stir to coat grains in oil.
1 x 410g can tomato purée with rice. Drizzle with the extra 3 Add stock and bring to the
300g sweet potato, peeled, yoghurt, if desired, and garnish boil. Reduce heat and simmer,
cut into 2cm pieces with remaining coriander. stirring occasionally, for about
½ cup frozen peas 20 minutes, or until rice is just
¹⁄³ cup reduced-fat tender. Then stir in the zucchini
Greek-style yoghurt, Garlic prawn and prawns. Cook, stirring, for
plus extra, to serve & basil risotto 5 minutes, or until prawns are
2 x 250g pouches microwavable Serves 4 just cooked through.
brown rice and chia Cost per serve $5.60 4 Meanwhile, finely shred half
Hands-on time 15 min the basil. Stir shredded basil
1 Combine beef, Cooking time 40 min into risotto. Top risotto with feta,
garam masala, rition
NutTIP tomatoes and basil leaves, and
mint and half of 275g cherry truss serve with steamed greens.
Canned tomatoes
the coriander in are higher in tomatoes
HIGH
a medium bowl. antioxidants 1 tablespoon olive oil PROTEIN
Make level than fresh 1 medium brown

PER SERVE
tablespoons of onion, thinly sliced
mixture into oval shapes. 2 leeks, halved, 1732kJ/414cal Sugars 8.4g
Heat half of the oil in a large thinly sliced Total Fat 8.2g Sodium 820mg
saucepan over medium-high 1 cup arborio rice Sat Fat 2.3g Calcium 221mg
heat. Cook kofta, turning, for 3 garlic cloves, crushed
Garlic prawn
& basil risotto

hfg RECIPES
Lamb rack with

onion cream sauce
& crispy potatoes
HIGH
PROTEIN
PER SERVE
Lamb rack with 3 Meanwhile, squeeze garlic 400g cauliflower, cut
onion cream sauce flesh from skins, discard into small florets
& crispy potatoes skins. Finely chop up 1 cup reduced-fat milk
Serves 4 the garlic. Warm ¾ cup reduced-fat
rition
NutTIP
Cost per serve $7.10 leftover oil in mozzarella
Hands-on time 30 min small non-stick Lamb is an 200g piece light rye
Cooking time 40 min frying pan over excellent source bread, crust removed
9diabetes friendly a medium-high of iron to boost 1 tablespoon fresh
heat. Sauté onion energy levels thyme leaves
4 medium desiree potatoes, for 5 minutes, or until 1 tablespoon lemon zest
cut into 3mm-thick slices softened. Add wine and 6 cups mixed salad leaves
3 garlic cloves, unpeeled boil until reduced by half. Add 1 tablespoon olive oil
1½ tablespoons olive oil garlic, cream, stock cube and 1 tablespoon lemon juice
2 x 6–cutlet French-trimmed 1 cup of water, and bring to the
lamb racks boil. Reduce heat and simmer 1 Preheat the oven to 180°C.
1 small brown onion, for 10 minutes, or until sauce Then lightly grease an 8–cup
finely chopped thickens and is reduced by half. capacity baking dish.
½ cup dry white wine 4 Combine the cornflour and 2 Cook the small dried pasta
¼ cup light cooking cream 1 tablespoon water in a small in a large saucepan of boiling
1 reduced-salt chicken bowl. Add to sauce and stir until water, following the packet’s
stock cube, crumbled mixture boils and thickens. Then instructions, until al dente. Add
½ teaspoon cornflour stir in shredded basil. the broccoli, and frozen peas
Small basil leaves, 5 Meanwhile, blanch beans, and corn, for last 2 minutes
Recipes: Liz Macri. Photography: Mark O’Meara. Styling: Julz Beresford. Food Prep: Kerrie Ray.
to serve broccolini and zucchini in a of pasta cooking time. Drain,

300g green beans medium saucepan of boiling reserving ½ cup cooking liquid.
1 bunch broccolini, trimmed water for 2–3 minutes. Drain. Return pasta and vegies to pan.
2 medium zucchini, Serve lamb with potatoes, 3 Meanwhile, cook cauliflower
coarsely chopped greens and onion cream sauce. florets in a medium saucepan of
Scatter with extra basil leaves. boiling water for 10 minutes, or
1 Preheat oven to 200°C. Line until very soft. Drain. Transfer to a
a baking tray with baking paper. food processor. Purée with the
Place potato slices, in a single Cauliflower reduced-fat milk until the mixture
layer, on prepared tray. Drizzle mac ‘n’ is smooth. Season purée with
with 2 teaspoons of oil. Season cheese with cracked black pepper.
with cracked black pepper. rye crumbs 4 Add the cauliflower purée,
Place garlic cloves on tray. Bake (p57) reserved cooking liquid and
for 35–40 minutes. Remove garlic Serves 6 Cost per serve $4.05 cheese to pasta mixture; stir to
after 20 minutes. Hands-on time 30 min combine. Transfer pasta mixture
2 Heat 2 teaspoons of oil in a Cooking time 25 min to prepared baking dish.
medium non-stick frying pan Suitable to freeze 5 Place bread, thyme and zest in
over high heat. Then cook the 9diabetes friendly 9vegetarian a small food processor. Process
French-trimmed lamb racks, until crumbs form. Scatter the
turning, until browned. Place 250g small dried pasta crumbs over pasta mixture. Bake
lamb on a separate tray and 300g broccoli, cut for 25 minutes, or until golden.
bake for the last 15 minutes into small florets Dress the salad leaves with olive
of potato cooking time. Cover ²⁄³ cup mixed frozen peas oil and lemon juice. Serve mac
and rest for 5 minutes. and corn ‘n’ cheese with salad.

hfg RECIPES
you’ll need
wholegrain spaghetti
MONDAY
Spaghetti with stock and ½ cup of water. Bring
marinara sauce the mixture to the boil, then
Serves 4 Cost per serve $6.50 simmer for about 5 minutes.
Recipe: Sarah Swain. Photography: Mark O’Meara. Styling: Julz Beresford. Food prep: Kerrie Ray.
Time to make 25 min 2 Meanwhile, cook the spaghetti
9dairy free 9diabetes friendly in a large saucepan of boiling
water according to the packet’s
1 medium onion, finely chopped instructions, or until spaghetti has
canned tomatoes 2 garlic cloves, crushed become al dente. Then drain and
+ ½–1 teaspoon smoked paprika
½ teaspoon chilli flakes
return pasta to the pan.
3 Add seafood mix to tomato
1 x 400g can no-added-salt sauce and cook for 4–5 minutes,
chopped tomatoes or until cooked through. Add
1½ cups reduced-salt parsley and about half of the
chicken stock lemon juice. Then season with
300g wholegrain spaghetti cracked black pepper.
marinara seafood mix 400g marinara seafood mix 4 Dress the salad leaves with
+ ¹⁄³ cup chopped flat-leaf

parsley leaves
1 tablespoon of olive oil and
the remaining lemon juice.
Juice of 1 lemon, plus extra Serve the spaghetti with salad
lemon wedges, to serve and lemon wedges.
4 cups baby rocket
HIGH
PROTEIN
parsley leaves 1 Heat 1 tablespoon of olive oil

PER SERVE
in a large non-stick frying pan
plus over medium heat. Then sauté 2070kJ/495cal Sugars 5.9g
+ garlic cloves & paprika Protein 34.2g Fibre 10.8g
onion and garlic for 2–3 minutes, Total Fat 13.8g Sodium 535mg
+ chilli flakes & chicken stock
or until they are softened. Add the Sat Fat 2.5g Calcium 150mg
+ baby rocket & lemon Carbs 50.8g Iron 6.4mg
paprika, chilli flakes, tomatoes,
5pm PANIC
Whip up these oh-so-filling winter dinners in less than 30 minutes.
Spaghetti with
marinara sauce

hfg RECIPES
1 Preheat oven to 200°C. Then 3 Spray a large non-stick frying

TUESDAY line 2 baking trays with baking pan with olive oil and set over
paper. Place sweet potato on one high heat. Sprinkle lamb steaks
Lamb steaks with tray; spray with olive oil. Roast for with smoked paprika. Cook the
warm chickpea about 20 minutes; add chickpeas steaks, turning, for 2 minutes
& feta salad and roast for 10–15 minutes more. each side, or to your liking.
Serves 4 Cost per serve $6.30 Place silverbeet on the other 4 Add feta, pumpkin seeds,
Time to make 30 min tray. Spray lightly with olive oil remaining lemon juice and zest,
9gluten free 9diabetes friendly and bake for 10 minutes. Then and 1 tablespoon of olive oil,
combine sweet potato and to sweet potato mixture and
250g sweet potato, peeled, chickpeas in a bowl. Set aside. combine gently. Season with
cut into 2cm cubes 2 Meanwhile, mix tahini and cracked black pepper. Serve
1 x 400g can no-added-salt yoghurt with half of the lemon warm salad with lamb steaks
chickpeas, rinsed, drained juice and half the zest. Set aside. and tahini yoghurt.
4 cups chopped
silverbeet leaves
2 tablespoons tahini
1 cup reduced-fat
plain yoghurt
Zest and juice of 1 lemon
4 x 125g lean lamb leg steaks
1 teaspoon smoked paprika
60g reduced-fat feta,
Recipe: Niki Bezzant. Photography: Mark O’Meara. Styling: Julz Beresford.Food prep: Kerrie Ray.
crumbled
2 tablespoons toasted
pumpkin seeds
HIGH
PROTEIN
PER SERVE
Sat Fat 5.9g Calcium 254mg Lamb steaks with warm
Carbs 27.8g Iron 7.7mg chickpea & feta salad
you’ll need … plus

+ chickpeas
+ + tahini
+ yoghurt & lemon
+ smoked paprika
sweet potato silverbeet lamb steaks feta + pumpkin seeds
using a spatula or spoon to
WEDNESDAY keep the noodles moving,
separating the strands.
Prawn & pork 5 Add bok choy, half of the
stir-fried noodles shallots and ½ cup of water;
Serves 4 Cost per serve $5.80 cook for 1 more minute
Time to make 15 min over high heat, stirring,
9dairy free until ingredients are
evenly distributed. Top
200g dried rice noodles with cooked egg and
2 eggs, beaten garnish with the
150g good-quality lean remaining shallots.
pork sausages, sliced Note You can find
2 garlic cloves, thinly sliced sambal paste in the
200g green prawns, international section
deveined, tails intact of most supermarkets
2 teaspoons sambal paste or at Asian food stores.
2 tablespoons reduced-salt
soy sauce
1 large red capsicum,
thinly sliced
400g bok choy, washed, sliced Prawn & pork
4 shallots, thinly sliced stir-fried
Recipe: Jo Bridgford. Photography: Mark O’Meara. Styling: Julz Beresford.Food prep: Kerrie Ray.
noodles
1 Cover the rice noodles with
boiling water and leave to stand
for 10 minutes. Drain.
2 Meanwhile, heat 1 tablespoon
of olive oil in a large non-stick
frying pan over high heat. Pour
in eggs and cook until set (about
30 seconds), stirring with spatula.
Remove from pan and set aside.
3 Heat another tablespoon of
oil in the pan. Add sausage and HIGH
PROTEIN
garlic; cook for 2 minutes. Add
the prawns and stir-fry for a PER SERVE
further 4–5 minutes. 1455kJ/348cal Sugars 3.4g
4 Add rice noodles to the pan Protein 25.5g Fibre 5.6g
with sambal paste, soy sauce and Sat Fat 4.9g Calcium 209mg
red capsicum. Cook for 1 minute, Carbs 13.9g Iron 4.2mg

+ eggs
+ + garlic & sambal paste
+ soy sauce
+ bok choy
i pork sausages prawns capsicum + shallots

hfg RECIPES
you’ll need …
THURSDAY
parmesan
Caesar
chicken burgers +
Serves 4 Cost per serve $5.50
Time to make 15 min
1 garlic clove, crushed

1 anchovy, diced (optional)
Juice of 1 lemon c w
¼ cup parsley, finely chopped
1 cup reduced-fat plain
yoghurt
¼ cup finely grated parmesan
1 x 450g packet coleslaw
(without dressing)
4 wholemeal rolls
2 cups cos lettuce, shredded wholemeal rolls
2 tomatoes, sliced
2 cups skinless BBQ chicken +
breast, shredded
½ onion, finely sliced into rings
1 Preheat oven to 150°C.

Recipe & styling: Jo Bridgford. Photography: Melanie Jenkins.
2 Combine the garlic, anchovy,

lemon juice, parsley, yoghurt
Caesar chicken and two-thirds of the parmesan
burgers in a large salad bowl. Place
one-quarter of the mixture in
a small bowl. Set aside.
3 Add coleslaw to the remaining
yoghurt mixture, then toss to
coat and set the salad aside.
HIGH
PROTEIN 4 Slice rolls and warm in oven roast chicken
for 5 minutes. Layer each roll
PER SERVE
with lettuce, tomato, chicken, plus
1893kJ/453cal Sugars 12.9g + garlic & anchovy
onion, a little of the reserved
Protein 37.4g Fibre 10.2g + lemon & parsley
Total Fat 9.4g Sodium 721mg yoghurt mixture and a sprinkle + yoghurt & tomatoes
Sat Fat 3.3g Calcium 354mg of parmesan. Put bun lid on top. + onion
5 Serve burgers with coleslaw.

hfg RECIPES
Leftover
veg frittata
HIGH
PROTEIN
PER SERVE
FRIDAY 2 garlic cloves, crushed mixture. Cook, stirring gently,

Zest and juice of 1 lemon for about 2 minutes.
Leftover veg frittata 8 eggs 3 While vegetables are heating,
Serves 4 Cost per serve $3.50 ¼ cup finely grated parmesan whisk eggs in another bowl. Pour
Time to make 20 min ¼ cup basil leaves, roughly torn eggs over vegetables in hot frying
9gluten free 9vegetarian 4 cups mixed salad leaves pan, then reduce heat to low and
9diabetes friendly cook for a further 1–2 minutes.
Recipe & styling: Jo Bridgford. Photography: Melanie Jenkins.

1 Preheat the oven to 200°C. 4 Sprinkle over parmesan and
3 cups leftover roasted Place the leftover vegetables, place pan in hot oven for about
vegetables, diced (such as chopped spinach, cheddar, 10–12 minutes, or until frittata is
pumpkin, potato, asparagus, shallots and garlic in big bowl. golden and cheese is bubbling.
Brussels sprouts) Add lemon zest and mix well. Remove from oven, season with
2 cups baby spinach, chopped 2 Heat 1 tablespoon of olive cracked black pepper, scatter
½ cup grated reduced-fat oil in a large, deep, non-stick over basil and cut into quarters.
cheddar and ovenproof frying pan over Dress salad leaves with lemon
½ cup finely sliced shallots medium-high heat. Add vegie juice. Serve frittata with salad.

+ shallots
+ + garlic & lemon
+ parmesan
+ basil & mixed
roasted vegies baby spinach cheddar eggs salad leaves
Want more recipes?
9gluten free
9dairy free
9diabetes friendly
9vegetarian
All dietitian approved!
VISIT US AT
healthyfoodguide.com.au
for health news, nutritious recipes and great prizes!
hfg RECIPES
HFG
VER
MAKEO
Curry Love takeaway Thai green curry

but looking for a lighter choice?
Try our tasty reduced-fat version.
in a h rr
Thai beef & veg and cook, stirring, for 2–3 minutes
green curry until softened, then add the corn
Serves 4 Cost per serve $5.40 and bok choy. Cook for 5 minutes,
Hands on time 15 min or until tender. Add curry paste;
Cooking time 15 min cook for 1 more minute. Reduce
9gluten free 9dairy free heat to low; stir in the coconut
milk, the fish sauce and 1 cup
1 tablespoon olive oil of water, and bring to a simmer.
2 red onions, sliced Keep the heat low to prevent
175g baby corn, halved
lengthways
the coconut milk splitting.
2 Meanwhile, cook basmati rice
✓Our lighter version
200g bok choy, quartered
has 70% less fat!
Nutrition information for regular version from calorieking.com.au

according to packet instructions.
3 tablepoons gluten-free At the same time, heat a medium
Recipe: Ella Tarn & Lottie Covell. Photography: Stuart West.
Thai green curry paste non-stick frying pan over a high HIGH
PROTEIN
200ml light coconut milk heat. Rub the steaks with the
1 teaspoon fish sauce remaining oil, then cook for
PER SERVE
175g basmati rice 2–3 minutes on each side, for
2 x 200g sirloin steaks, medium, or done to your liking. Our version Regular version
1798kJ/430cal 3552kJ/847cal
fat trimmed Set aside to rest for 5 minutes.
Protein 31.7g Protein 19.3g
Juice of 2 limes 3 Stir the lime juice and most
Total Fat 13.8g Total Fat 49.6g
1 bunch fresh coriander, of the coriander into the curry,
Sat Fat 5.7g Sat Fat 13.7g
roughly chopped then season with cracked black
Carbs 40.6g Carbs 71.9g
2 tablespoon chilli oil pepper. Slice the steaks, then stir
Sugars 5.5g Sugars 13.3g
(optional), to serve them into the curry along with
Fibre 6.5g Fibre N/A
any resting juices. Serve topped Sodium 780mg Sodium 890mg
1 Heat half of the oil in a wok or with the remaining coriander Calcium 80mg Calcium N/A
large non-stick frying pan over and chilli oil (if using), with the Iron 5.4mg Iron N/A
medium heat. Add the onions rice set out alongside.
✓Enjoy the same
creamy curry taste
with half the kilojoules
✓We've added
extra vegies to
boost the fibre!

72
hfg RECIPES
healthyfoodguide.com.au
crumble
(See recipe on p74)
Pear & raspberry
Show us your style on

@hfgaustralia
Recipes: Jackie Charles & Sarah Swain. Photography: Mark O’Meara. Styling: Julz Beresford. Food prep: Kerrie Ray.
Pear & raspberry
up ke
perfect
(
PER SERVE (with 1 tbs yoghurt)

918kJ/220cal
Protein 4.8g
Total Fat 7.7g
Sat Fat 1.8g
Carbs 31.4g
Sugars 19.7g
Fibre 3.2g
Sodium 178mg
Calcium 96mg
Iron 0.9mg
PEAR
Take a step towards pear-fection with
our delicious, high-fibre berry desserts.
hfg RECIPES
2 tablespoons reduced-fat
table spread, melted
3 tablespoons orange juice
Reduced-fat vanilla custard,
to serve (optional)
1 Preheat oven to 180°C.

Then spray 8 x 1-cup capacity
ramekins with oil. Spread the
pears and raspberries over
the base of the ramekins.
2 Make the crumble topping:
Pear & raspberry combine the oats, sugar, plain Pear & raspberry
crumble (p72) flour and baking powder in upside-down cake (p73)
Serves 8 a medium bowl. Add melted Serves 10 Cost per serve $0.70
Cost per serve $1.35 table spread and orange juice, Hands-on time 15 min
Hands-on time 15 min and stir until combined. Cooking time 35 min
Cooking time 20 min 3 Sprinkle topping over fruit
in the ramekins. Then bake for 1–2 medium pears, washed,
4 medium pears, washed, 20–25 minutes, or until golden. cored, sliced
cored, cut into 2cm chunks Serve crumble with custard. 1 cup frozen raspberries
300g fresh or frozen ¾ cup brown sugar
HIGH
raspberries PROTEIN 115g reduced-fat table spread
1 cup rolled oats 2 eggs
PER SERVE (with 2 tbs custard)
½ cup brown sugar 1 cup self-raising flour
1 cup wholemeal plain flour Protein 5.7g Fibre 7.9g
½ teaspoon ground ginger
2 teaspoons baking powder Total Fat 4.4g Sodium 4d3mg ²⁄³ cup apple purée
Sat Fat 1.1g Calcium 94mg Reduced-fat Greek-style
yoghurt, to serve (optional)
1 Lightly grease a 20cm-round

cake tin and line with baking
paper. Overlap pear slices in
the base of tin. Top with berries.
2 Preheat oven to 180°C. Place
sugar, table spread, eggs, flour
and ginger in a large bowl. Beat
mixture with an electric mixer
until smooth and creamy. Then
gently fold in apple purée.
3 Spoon mixture over fruit in
tin, taking care to cover evenly.
Bake in oven for 50–55 minutes,
or until a skewer comes out clean.
Cool in tin for 15 minutes. Serve
slices with a dollop of yoghurt.
ADVERTISING PROMOTION
Easy & delicious

chocolate treat
Chocolate Fudge Brownies
53% kJ
SAVED PER
SERVE USING
EQUAL
Preparation time: 15 mins

(+30 minutes cooling time)
Cooking time: 20 mins
Serves: 12 (as a dessert)
Cooking spray
3/4 cups Equal Spoonful
3/4 cup cocoa powder, sifted
200g low-fat vanilla yoghurt
125ml (½ cup) skim milk
2 just ripe bananas, mashed until smooth
3 x 50g eggs, lightly whisked
1/3 cup self-raising flour
1/4 cup wholemeal self-raising flour
1. Preheat oven to 170°C (fan-forced). Spray a 4cm

deep, 16 x 26cm (base measurement) slab pan with
the cooking spray. Line the base with baking paper,
allowing the paper to overhang the sides.
2. Put the Equal, cocoa powder, yoghurt and milk

in a small saucepan. Whisk over low heat until
mixture is well combined. Set aside for 10 minutes
to cool slightly.
3. Add the eggs to the cocoa mixture. Whisk well
226
serves
to combine. Add the flours and mix until well
combined. Pour into the lined pan. Equal Spoonful is
89%
the perfect sugar
less calories
than sugar
4. Bake for 20 minutes or until just set. Set aside in the substitute. It per serve
pan for 15-20 minutes before transferring to a wire measures spoon
rack to cool completely. Cut into 12 pieces. for spoon like
sugar with a great
Tip: Keep in an airtight container in the fridge for sweet taste. It is so
up to 1 week. versatile that can
be used for baking
Nutritional Information and drinks. Find it
572kJ, protein 5.3g, total fat 2.7g (sat. fat 1.5g), in the sugar and
cholesterol 27.6mg, carbs 20.9g, fibre 5.8g, sodium
sweeteners aisle.
113.9mg. Carb exchanges: 1 1/3. GI estimate: low.
For the latest product news and recipes visit us: choice.com.au
hfg RECIPES
lunch box
HEROES
Share your healthy lunch box with us to
become a certified HFG Lunch Box Hero!
Sansun pac es her colourfu

sandwiches foks yummy Khalisah, 4, lik ed by Allie.
r Senitha, 8. lunch pack
Congratulations
to our winners
Each of this
month’s
Lunch Box
Heroes has
won a Lock
& Lock prize
pack valued
at over $50 Valued
Nicole wraps up a, 4. — well done! at over
la
asty lunch for Bel $50
ti
Tempt the kids into an
mmies
omega-3 boost with
pretty-in-pink salmon.
Pink salmon pasta
Makes 4 + 1 baby/toddler serve
Cost per serve $3.95
Time to make 30 min
400g dried pasta

2 tablespoons olive oil
1 bunch of broccolini,
roughly chopped
1 brown onion, finely chopped
2 garlic cloves, finely chopped
2 salmon fillets, skin off,
pin boned
Juice and zest of 1 lemon
½ cup finely grated
parmesan cheese,
plus extra, to serve
Basil leaves, finely sliced
HIGH
PROTEIN
1 Cook the pasta in a large pot
of boiling water until al dente. PER SERVE
Remove from heat and drain. Stir 1610kJ/385cal Sugars 2.5g
through half the oil; set aside. Protein 23.9g Fibre 3.3g
Total Fat 19.6g Sodium 204mg Pink salmon pasta
2 Place the broccolini in a large Sat Fat 5.2g Calcium 141mg
heatproof bowl and pour over Carbs 26.3g Iron 1.1mg
enough boiling water to just
cover. Allow it to stand for about 4 Add salmon fillets and cook, finely chopped basil and extra
5 minutes, then quickly refresh turning once, for 5 minutes. grated parmesan on top.
under cold water. Drain well Remove the pan from the heat HFG tip Add side salad to boost
and set broccolini aside. and flake the salmon into smaller your child’s intake of vegies.
3 Place a large frying pan over pieces — checking for any little
medium heat with the remaining bones. Add pasta, broccolini, Images and
olive oil, adding the chopped onion and garlic mixture, lemon recipes from
onion and garlic. Cook until the juice and zest, and parmesan to Little Pip Eats
the Colours of the
onion is soft and fragrant; then the pan with the salmon. Toss
Rainbow by Amie
transfer it over to a plate and everything together quickly. Harper (Murdoch Books, $29.99).
return the pan to the heat. Serve immediately with a little

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bloody, brilliant oranges • top tea benefits • dairy-free calcium boosters
TANTALISING TOFU
At HFG, we’re always on the lookout
for healthier takes on easy-to-make
desserts we know you’ll love.
For a velvety smooth cheesecake
or chocolate mousse dessert with less
fat and kilojoules than the original
version, we’ve found an unsuspecting
hero ingredient for you to try, one
which will leave everyone around
the dinner table guessing.
Rich in protein and iron, silken tofu
is nutritious — and it’s also surprisingly
delicious when whipped into a light
dessert. While you may not expect
tofu to be tantalising, its soft and
creamy texture makes the silken
variety the perfect dessert ingredient
to have on hand, especially
when catering for someone
sa
Tofu bring n
Text: Karissa Woolfe. Additional text: Holly Clark. Photo: iStock.
who’s vegan or dairy free.

ave
slice of he s, From soft, creamy icing to
to dessert
e carrot cake frosting (healthier
without th than cream cheese!), through
kJs!
to tasty custards, the options
with silken tofu seem endless.
But don’t take our word for it — turn
on the blender and give it a whirl!

hfg SHOPPING
✓
ITIAN
HFG DIET
D
APPROVE
N
Our dietitian scours the
shelves to find the tastiest
healthy foods in-store now!
Eat fresh!
blood
orange
Shelf watch
K
nown for their crimson
flesh and sweet taste,
blood oranges abound Choc-rocket
in antioxidants to strengthen Chocolate lovers, look no further
your body’s defences. They’re than Alter Eco Dark Salted Almonds
available from late July through ($5.49 per 80g bar). It’s gluten free,
to November, so look for firm, and made with 70 per cent cocoa
heavy fruit and store them at room that’s certified organic and fair trade.
temperature out of direct sunlight. Per 40g serve (½ bar): 497kJ (119cal),
9.1g fat, 4.7g sat fat, 5.2g sugar
KNOW YOUR ABCs Porridge with punch

A Blood oranges take their
striking signature colour from
anthocyanins, which help protect
Carman’s Gourmet Porridge Sache
($5.70 per 8 sachets) are a nutritiou
combo of oats, barley, rye, sunflowe
the immune system from infection. seeds and puffed quinoa, and they
have no added sugar.
B They also have higher levels

of beta-carotene than other
varieties of orange, which help
Per 40g serve (Natural 5 Grain & Super
Seed): 651kJ (156cal), 5.2g protein,
3.7g fat, 0.4g sugar, 4.6g fibre
to fight the ‘bad’ free radicals

associated with ultraviolet light.
Lunch box hero
Made with tasty blend of date
These have been linked to eye
raisins, coconut, sunflower see
damage and skin ageing.
popped corn, sesame and ch
C
seeds, Kez’s Kitchen Free & N
One blood orange provides
Popcorn Bars ($5.99 per 5–pa
all of your daily vitamin C
are gluten, wheat and egg fre
needs, and can help prevent a
Per 25g bar: 388kJ (93cal), 1.8g prote
cold, protect heart health and 2.2g fat, 12.7g sugar, 2.4g fibre, 3mg s
promote healthy skin.
Protein power
Text: Karissa Woolfe. Source: Redbelly Citrus, 2017. Photos: iStock.
Low GI and packed with prote

Herman Brot Protein Muesli
($14.95 per 550g) will keep you
full and satisfied until lunchtime.
Per 45g serve (Red Fruits): 739kJ (177cal),
19.8g protein, 5.9g fat, 0.9g sat fat,
8.4g carb, 3.3g sugar, 4.9g fibre
Top that!
It’s not a cracker, it’s not bread
3 ways to add RED it’s Tip Top Sandwich Thins
1 Add refreshing blood orange ($3.50 per 6–pack). Enjoy
segments to your favourite salad this low-kilojoule bread
2 Slice it on your porridge or eat whole alternative fresh or toasted.
Per 40g thin (wholemeal): 412kJ
3 Make a tasty gremolata with the (99cal), 3.9g protein, 1.4g fat,
orange’s zest to garnish casseroles 3.1g fibre, 139mg sodium

Fuel
Fabulous
With tailored nutrition
advice from an Accredited
Practising Dietitian
hfg SHOPPING
What’s the deal with ...
MISO PASTE
Most of us think of the soothing
miso broth, but this sweet-salty
paste brings flavour to any dish!
What is it?
Traditional Japanese seasoning miso
is all about umami, the unique, savoury
‘fifth flavour’ associated with fermented
foods. Miso is made by fermenting soy
beans with salt and the koiji fungus.
Rice, barley or buckwheat are often
added to vary the colour and flavour.
How is it used?
Miso isn’t just for soup — it’s so versatile
and helps amp up the flavour in food.
You can use the paste in stews, salad
dressings and marinades, often with a
touch of mirin or sake, sugar or oil. Once
opened, store in the fridge. Find recipes
using miso at healthyfoodguide.com.au
The nutrition verdict

It’s high in protein, iron and antioxidants, Which colour?
but as you use only a small amount, it won’t ĕ For marinades and salad dressings, white miso (‘shiro’)
Text: Isabella Bradford, Karissa Woolfe & Holly Clark. Main photo: iStock.
greatly affect your diet. The fermentation has the shortest fermentation time, tasting light and sweet.
process creates enzymes beneficial to ĕ For seasoning vegies, yellow miso gives an earthy flavour.
digestion, but pasteurisation and heat ĕ For stews and broth, use brown rice miso (‘genmai’)
can destroy them. Just one tablespoon or red (‘aka’) for a deeper flavour.
of miso paste contains around half your ĕ For traditional miso soup, you should use dashi miso
daily intake of sodium — so go easy! (miso paste with added dashi stock).
FROM SHOP TO YOUR TABLE
Hikari Shiro Miso Paste Miko Dashi Miso Paste Hikari Aka Miso Paste Spiral Foods Organic
($4.11 per 400g) ($7.49 per 500g) ($4.39 per 500g) Genmai Miso ($15 per 400g)
Per tablespoon: 178kJ (43cal), Per tablespoon: 211kJ (51cal), Per tablespoon: 66kJ (16cal), Per tablespoon: 191kJ (46cal),
3.0g protein, 1.2g fat, 1.0g fibre, 0.8g protein, 2.4g fat, 2.0g fibre, 0.1g protein, 0g fat, 0.4g fibre, 3.3g protein, 1.9g fat,
1067mg sodium 1372mg sodium 889mg sodium 1087mg sodium

hfg SHOPPING
How much
is in that food?
Calci-yum! Check out these surprising dairy-free foods that help you hit
your daily target the tasty way. Dietitian Karissa Woolfe shows how …
P
icture yourself crunching in a human skeleton? Answer:
into a piece of choc-coated 206, which rely on a steady
honeycomb. As you bite supply of calcium from our diet
into it, consider the words you'd to grow strong and healthy. A
use to describe its structure. Is low-calcium intake increases
it smooth and dense? Or is it your risk of osteoporosis. More
crumbly? Now imagine biting than half of us are not meeting
into an Aero chocolate bar, and
consider its aerated centre.
the daily calcium target for our
age, according to the latest
½
GLASS
Which would you say is the national survey. In fact, a bone of milk
easiest to break? is broken every
The hard More than half three-and-a-half
honeycomb minutes due to Unhulled tahini
represents what of Aussies don't poor bone health, 172mg per tablespoon
a healthy bone
looks like, while
meet their daily according to
Osteoporosis
the soft, crumbly calcium target Australia.
Aero is the brittle
bone at increased risk of fracture. HOW MUCH DO YOU NEED?
Comparing their two different Your daily dose of calcium is
structures highlights the vital role 1000mg (1300mg for women
of calcium, the mineral which aged 50+ and men 70+), which
helps builds strong and healthy you can easily meet by eating
bones. (And, in case you’re
wondering, neither chocolate
3–4 daily serves of dairy (milk,
yoghurt and cheese).
¹∕³
GLASS
bar is a rich calcium source!) But what happens if you don’t of milk
eat enough dairy, or can’t tolerate
BONE UP ON CALCIUM it? Luckily, there are plenty of
Here’s a left-field question to dairy-free, calcium-enriched
drop into the next dinner party alternatives to boost your intake. Chia seeds
90mg per tablespoon
conversation: How many bones Here are some of the best.
We've
compared the
calcium per serve
to a 250ml glass
of milk (which
provides 300mg
calcium)
² ∕³ ¼ ¾
GLASS GLASS GLASS
of milk of milk of milk
Sardines with bones Raw almonds Soy yoghurt

194mg per 110g can (drained) 75mg per 30g 220mg per 175g tub
Nutrition values are from products’ nutrition panels or Foodworks nutrition software. Photos: iStock.
1¾ 1 ¼
GLASSES GLASS GLASS
Firm calcium-set tofu Pink salmon with bones Prawns

544mg per 170g firm tofu 310mg per 100g can (drained) 78mg per 3 king prawns
1¹∕³ ½ ¼
GLASS GLASS GLASS
Calcium-enriched
plant-based milk Bok choy Dried figs
400mg per 250ml soy milk 131mg per 1 cup (steamed) 76mg per 2 dried figs

hfg SHOPPING
herbal teas
that heal
Refreshing, soothing, calming, energising …
herbal teas are more than a fragrant cuppa.
We show you how to bag the benefits.
T
hey say that a cup of tea variations of the tea plant are
solves everything — and far more numerous than they
if we were to believe expected — and about four
all the health hype, we’d be times more plentiful than that
drinking herbal teas by the of the coffee plant genome.
litre. Herbalists claim that
certain teas can help you
sleep better, lose weight and
age-proof your skin. So what
are the proven health benefits True ‘tea’ is rich in antioxidants,
of these wonder brews? which give it its unique flavour.
HFG has dived into These antioxidants
the latest research are released when
and surfaced with ! you add the
FUN FACT d
plenty of good seco n boiling water,
Tea is the med
reasons for you u so there’s some
most cons orld, science behind
to enjoy a great e w
drink in th ter
after wa
herbal brew. using the right
temperature for
your brew. A recent
study has found that tea’s
antioxidant properties vary
Did you know that black, according to the way the tea
green, white, oolong and chai leaves are processed, how long
tea varieties all come from the they are ‘steeped’ or immersed
same plant (Camellia sinensis), in water, and the temperature
also known as the tea tree? of that water. A key finding was
Chinese researchers recently that white and green tea yield
discovered that the genetic more antioxidants than black.
What’s your
cup of tea?
ÅBLACK TEA
Black tea is made by air-drying
tea leaves. This turns the leaves
a dark brown colour (much like
the way a peeled apple turns
brown) and gives black tea its
full flavour. It also increases the
caffeine content, but — crucially —
air-drying also lowers the level
of antioxidants. And the longer
you steep black tea in hot water,
the more the tea’s antioxidants
reduce. So to reap the maximum
antioxidants, infuse black tea for
less than two minutes.
ÅGREEN TEA
Green tea leaves are steamed
and rolled, resulting in a high
concentration of antioxidants.
Look out for matcha tea, a
vibrant green powder made
from finely ground green tea
leaves which are very high in
antioxidants. Researchers have
found green tea antioxidants to
be highly temperature sensitive,
and recommend you steep the
tea for two hours in cold water.
Yes, cold water for two hours!
So chill out and enjoy an iced tea.
ÅWHITE TEA
White tea is the antioxidant
hero, made from the buds and
first leaves of the tea plant. It’s
less processed than black and
green teas, which may in part
contribute to white tea’s greater
antioxidant capacity. Evidence
suggests that the longer you
brew white tea (rather than the
temperature of the brew), the
more antioxidants you’ll gain.

hfg SHOPPING
Herbal teas like chamomile and peppermint are

made from the flowers, bark and roots of fruit
plants and herbs. Most will be caffeine free,
unless they contain tea leaves. Many of the
health claims made for herbal teas are yet
to be quantified by science. Nevertheless,
there are plenty of good reasons to give
them a try (see story opposite).
NOW?
DID YOU K than
7 reasons to
ss
Tea has le ch pour a cuppa
h alf as m u
Tea has less than half as much caffeine

as coffee. Five to six cups of tea each day
caffeine a
co ff ee
s
1 A cup of tea is a great
way to boost your fluid
intake throughout the day.
contain about 300mg of caffeine, which
most people can tolerate.
The variety of your tea, and whether it is loose
leaf or ground, can also vary the concentration
2 If you struggle to fall
asleep at night, many
herbal teas are caffeine-free
and the amount of antioxidants. swaps for afternoon coffee.
Remember, the effects of caffeine last for more
Text: Karissa Woolfe & Hannah Ebelthite. Additional text: Brooke Longfield. Photos: iStock.
than five hours. So if you have trouble sleeping, Tea is naturally sugar
it’s best to stop drinking tea after lunchtime, free, so chilled herbal
or switch to a caffeine-free herbal variety such tea makes a cool, refreshing
as rooibos. Like coffee, tea is a diuretic, causing alternative to sugary drinks.
you to produce more urine — another good
reason to avoid drinking it right before bed.
4 If you’re on a dairy-free
diet but don’t like black
tea or black coffee, herbal
teas are the brew for you.
Try a cup of
5 It has virtually no
kilojoules, unlike creamy
coffees and hot chocolates.
peppermint
tea to aid
digestion 6 Herbal teas are relaxing
to sip alone, at work or
with friends and family.
7 Tea tastes delicious!

Try one of these healing
herbal varieties (right) and
you’ll never look back.
TRY Hibiscus tea TRY Peppermint tea
A small study found that drinking three cups of We’re getting closer to understanding the
hibiscus tea per day for six weeks was effective properties in peppermint oil that help relax
in lowering blood pressure among adults whose the gut. Researchers from the University of
levels were in the pre-high blood pressure range. Adelaide found that peppermint activates
However further studies are required, and hibiscus an ‘anti-pain’ channel in the gut, potentially
tea is certainly not a substitute for medication. soothing Irritable Bowel Syndrome.
Planet Organic Nerada Organics Nerada Organics Twinings Pure

Rosehip Hibiscus Hibiscus & Lemongrass Peppermint Peppermint
$5.95 per 25 bags $5.50 per 40 bags $5.00 per 40 bags $3.00 per 10 bags
TRY Chamomile tea TRY Turmeric tea

Chamomile tea has gained a reputation for Inflammation in the body can be caused by stress
helping people unwind for a good night’s sleep, and contributes to chronic diseases from joint
and there’s some scientific basis for its calming problems to diabetes. But the yellow pigments
effect. One study found that chamomile extract in turmeric, especially one known as curcumin,
capsules eased anxiety, while another study have strong immune-boosting, anti-inflammatory
found drinking the tea helped some women who and antioxidant properties to help reverse these
recently gave birth and were prone to the baby conditions. Many turmeric teas also contain black
blues. Tea leaf size can affect brew strength: for pepper to enhance curcumin absorption, or have
a more relaxing cup, swap tea bags for loose-leaf. green tea for extra antioxidants.
Lipton Tuck-Me-In Madura Flowers T2 Turmeric Pukka Turmeric

Camomile of Camomile Matcha Gold
$5.70 per 40 bags $14.60 per 170g loose-leaf tea $32.00 per 30g tin $7.95 per 20 bags

Your healthy bones
Compiled by
HFG dietitian
Karissa Woolfe
MONDAY TUESDAY WEDNESDAY
Breakfast Breakfast Breakfast
Ř Nut butter toast
Each day’s Ř Banana porridge Ř Fruit salad & yoghurt
menu gives ½ FXS UDZ UROOHG RDWV

PO UHGXFHGIDW PLON
FXS FKRSSHG IUHVK IUXLW
½ FXS UHGXFHGIDW SODLQ
VOLFHV VR\ŎOLQVHHG
WRDVW WRSSHG ZLWK
you … ½ FXS UHGXFHGIDW SODLQ \RJKXUW WEV ZDOQXWV WEV DOPRQG EXWWHU
Ř about 8700kJ \RJKXUW EDQDQD Ř 1 VOLFH IUXLW WRDVW ZLWK Ř VPDOO VNLP ODWWH
(about 2000cal) WEV FKRSSHG DOPRQGV WEV UHGXFHGIDW ULFRWWD (2110kJ/500cal total)
for weight (2210kJ/530cal total) (2300kJ/550cal total)
maintenance Lunch
Ř 1000mg Lunch Lunch Ř Warm salmon salad
calcium for Ř Chicken, pumpkin Ř Chickpea, sweet [ J FDQ SLQN VDOPRQ
strong bones & ricotta lasagne (p55) potato & ginger soup ZLWK ERQHV GUDLQHG ZLWK
Ř 2 serves of fruit PDGH RQ 6XQGD\ ZLWK (p46) ZLWK WEV SODLQ ½ FXS ZDUP EURZQ ULFH,
and 5 serves FXS VDODG OHDYHV \RJKXUW VOLFH WRDVWHG EDE\ VSLQDFK FXFXPEHU
of veg, so you D GUL]]OH RI ROLYH RLO VRXUGRXJK WRSSHG WRPDWR EDOVDPLF YLQHJDU
get a variety of (2150kJ/510cal total) ZLWK ¼ VPDOO DYRFDGR D GUL]]OH RI ROLYH RLO
antioxidants Ř 1 RUDQJH (3000kJ/720cal total)
Dinner
Ř more than 35g (2430kJ/580cal total)
Ř Tex-mex beans with Dinner
of fibre to keep bacon crumbs (p50) Dinner Ř Prawn & pork stir-fried
you feeling full
Ř ½ FXS SODLQ \RJKXUW Ř Lamb steaks with noodles (p65)
Ř 2-3 easy snacks ZLWK ½ FXS EHUULHV warm chickpea & Ř ½ FXS VWHZHG DSSOH ZLWK
(2870kJ/690cal total) feta salad (p64) ½ FXS UHGXFHGIDW FXVWDUG
/HDUQ PRUH DERXW (2020kJ/480cal total) (2000kJ/480cal total)
\RXU LQGLYLGXDO Snacks
QXWULWLRQ QHHGV Ř 9LWD:HDWV Snacks Snacks
RQ S ŎJUDLQV ZLWK J Ř VPDOO VNLP ODWWH Ř J WXE UHGXFHGIDW
UHGXFHGIDW FKHHVH Ř VOLFH Pear & raspberry *UHHNVW\OH IUXLW \RJKXUt
Ř SHDU upside-down cake (p74) Ř J SLVWDFKLR QXWV
Ř FXS 0LOR PDGH Ř FXS FDUURW VWLFNV Ř PDQGDULQV
ZLWK UHGXFHGIDW PLON ZLWK WEV KRXPPRV (1580kJ/380cal total)
(1400kJ/330cal total) (1850kJ/440cal total)
Daily total: Daily total: Daily total:

8630kJ (2060cal) 8600kJ (2060cal) 8690kJ (2080cal)
90 KHDOWK\IRRGJXLGHFRPDX
meal plan ❛Your bones will thank you
for this delicious menu!
❜
Karissa Woolfe, +)* dietitian
THURSDAY FRIDAY SATURDAY SUNDAY

Breakfast Breakfast Breakfast Breakfast
Ř Apple porridge Ř Berry & oat smoothie Ř Eggs on toast ŘSardines & avo toast
½ FXS UDZ UROOHG RDWV PDGH RI FXS UHGXFHG SRDFKHG HJJV RQ VOLFHVVR\ŎOLQVHHG
PO UHGXFHGIDW PLON IDW PLON ½ WEV UDZ UROOHG VOLFHV VR\ŎOLQVHHG WRDVWZLWK¼VPDOO
½ FXS VWHZHG DSSOH RDWV FXS IUR]HQ PL[HG WRDVW ZLWK ¼ VPDOO DYRFDGR[JFDQ
½ FXS SODLQ \RJKXUW EHUULHV WEV FKLD VHHGV DYRFDGR FXS ZLOWHG VDUGLQHVGUDLQHG
WEV FKRSSHG DOPRQGV Ř VOLFH VR\ŎOLQVHHG WRDVW VSLQDFK JULOOHG WRPDWR VOLFHGWRPDWR
WEV JURXQG FLQQDPRQ ZLWK WEV DOPRQG EXWWHU (1900kJ/450cal total) ŘVPDOOVNLPODWWH
(2140kJ/510cal total) (2170kJ/520cal total) (2240kJ/540cal total)
Lunch
Lunch Lunch Ř Chicken & quinoa Lunch
Ř Baked beans & toast Ř Chickpea, sweet soup with herb & chilli ŘChicken, pumpkin
VOLFHV VR\ŎOLQVHHG potato & ginger soup pesto (p45) ZLWK VOLFH & ricotta lasagne (p55)
WRDVW WRSSHG ZLWK (p46) ZLWK WEV SODLQ WRDVWHG VRXUGRXJK ZLWKFXSVDODGOHDYHV
¼ DYRFDGR [ J FDQ \RJKXUW VOLFH WRDVWHG WRSSHG ZLWK WEV DGUL]]OHRIROLYHRLO
UHGXFHGVDOW EDNHG EHDQV VRXUGRXJK WRSSHG ZLWK XQKXOOHG WDKLQL (2150kJ/510cal total)
J JUDWHG FKHHVH ¼ VPDOO DYRFDGR (2970kJ/710cal total)
Dinner
Ř ODUJH RUDQJH Ř 3LQN /DG\ DSSOH
Dinner Ř Braised greens
(2710kJ/650cal total) (2600kJ/620cal total)
Ř Cauliflower with chickpeas &
Dinner Dinner mac ’n’ cheese with poached eggs (p52)
Ř Caesar chicken Ř Garlic prawn & rye crumbs (p61) Ř½FXSVWHZHGDSSOH
burger (p67) basil risotto (p58) Ř Pear & raspberry ½FXSUHGXFHGIDWFXVWDUG
Ř FXS 0LOR PDGH Ř [ PO JODVV ZLQH crumble (p74) (2220kJ/530cal total)
ZLWK UHGXFHGIDW PLON (2190kJ/520cal total) (2660kJ/640cal total)
(2540kJ/610cal total) Snacks
Snacks Snacks ŘVOLFHGEDQDQDZLWK
Snacks Ř 9LWD:HDWV ŎJUDLQV Ř VPDOO VNLP ODWWH WEVDOPRQGEXWWHU
Ř 0HGMRRO GDWHV ZLWK J EULH Ř NLZLIUXLW ŘJWUDLOPL[
Ř ½ UDZ FDSVLFXP ILOOHG Ř J FDVKHZV Ř J WXE UHGXFHGIDW ŘFXSJUHHQWHD
ZLWK [ J FDQ WXQD Ř FXS FKDPRPLOH WHD *UHHNVW\OH IUXLW \RJKXUt (2100kJ/500cal total)
(1230kJ/290cal total) (1760kJ/420cal total) (1240kJ/300cal total)
Daily total: Daily total: Daily total: Daily total:

8620kJ (2060cal) 8720kJ (2090cal) 8770kJ (2100cal) 8710kJ (2080cal)
AUGUST 2017 +($/7+< )22' *8,'( 91

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

B OWLS Kilojoules (kJ) 8700kJ
of goodness soups to give comfort
through cold nights! Calories (cal) 2100cal
Protein (g)
Chickpea, sweet
(See recipe on p46)
78–130g
15–25% of energy
Food prep: Kerrie Ray
Total Fat (g)

Styling: Julz Beresford.
47–82g
20–35% of energy
Photography: Mark O’Meara.
Saturated Fat (g)

<24g
These soups
are all suitable to
freeze. Let soup
HIGH cool & place in
Less than 10% of energy
Recipes: Chrissy Freer.
PROTEIN
containers
PER SERVE
Sugars 8 1g
1559kJ/373cal
Fibre 8 5g
Chicken & quinoa Protein 30 3g
Carbohydrate (g)
Sodium 648mg
soup with herb Total Fat 15 2g
Calcium 124mg
& chilli pesto Sat Fat 3 5g
Iron 5 6mg FOOD GUIDE 41
Carbs 24 2g AUGUST 2017 HEALTHY
(See recipe on
29/06/2017 8:26:23 PM
230–310g
40 lthyfoodguide com au
29/06
45–65% of energy
PER SERVE
Free sugar (g)
Look for these Less than 10% 50g
nutrition panels of energy
Total Fat 15.2g Sodium 648mg (left) which appear
Sat Fat 3.5g Calcium 124mg on all our recipes! Fibre (g) 25–30g
Sodium (mg) 2300mg
Your individual intake will eating, it’s important to focus Calcium (mg) 1000mg
vary depending on your age, on the quality of the foods
Iron (mg) 8mg
gender, height, weight and we eat. Eating a wide variety
physical activity level. of healthy, real foods makes
We use 8700kJ (2100cal) it easy to meet all our daily SODIUM If you have heart disease or are at
high risk of this condition, aim to consume
as an average daily intake, as nutrition needs, as well as
no more than 1600mg of sodium per day.
this is the value prescribed balancing energy intake.
CALCIUM Women over 50 years, and men
by the Australia New Zealand Use these recommended
over 70 years, should increase their intake
Food Standards Code. You’ll daily intakes as a general guide to 1300mg of calcium per day.
find this on food labelling. only. For personalised advice, IRON Women under 50 years should aim for
While these numbers are visit daa.asn.au to find an 18mg of iron each day. If pregnant, your iron
one way of tracking healthy Accredited Practising Dietitian. intake should increase to 27mg each day.
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NEXT
MONTH
Say hello to spring with our tasty
recipes and expert nutrition tips!
Ř Boost brain power! Chilli tuna spaghetti

There’s a new link between
diet and Alzheimer’s. We
show you the foods to eat
to sharpen your memory! All our r
e
are deve cipes
Ř Easy Mediterranean with die loped
titia
optimise ns to
meals! Delicious dishes you
health! r
inspired by the some of the
world’s healthiest people.
Ř Men’s health update

Find out how to eat your way
to better health, no matter
Mexican nacho capsicums
if you’re in your 20s or 50s!
... and much more!
PRACTICAL IDEAS
Almond-cruste
with salsa & be d salmon
an salad
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21 AUGUST!
References
IS FASTING THE Monash University. 2016. Chronic Saunders et al. 2012.
NEW DIETING, p16 stress builds highways for cancer to Omega-3 polyunsaturated fatty
CSIRO. 2017. Intermittent fasting spread. Available at www.monash. acids and vegetarian diets.
leads to new Flexi diet. Available at edu Accessed June 2017. MJA Open. 1 Suppl 2: 22–26.
www.csiro.au Accessed June 2017. Nguyen et al. 2017. Fruit and Shepherd S. Low FODMAP diet.
Headland et al. 2016. Weight-loss vegetable consumption and Available at www.shepherdworks.
outcomes: A systematic review and psychological distress: Cross- com.au Accessed March 2017.
meta-analysis of intermittent energy sectional and longitudinal analyses
restriction trials lasting a minimum based on a large Australian sample. HERBAL TEAS THAT HEAL, p86
of 6 months. Nutrients. 8(6): 354. BMJ Open. 7(3): e014201. Amsterdam et al. 2009. A
randomized, double-blind,
HOW FOODS CAN DO WE REALLY NEED placebo-controlled trial of oral
BEAT STRESS, p22 TO SNACK? p28 Matricaria recutita (chamomile)
American Academy of LeWine H. 2013. Distracted eating extract therapy for generalized
Dermatology. 2014. Reducing may add to weight gain. Available anxiety disorder. J Clin
stress may help lead to clearer at www.health.harvard.edu Psychopharmacol. 29(4): 378–382.
skin. ScienceDaily, 7 August, 2014. Accessed May 2017. Better Health Channel. 2012.
Accessed June 2017. Minotto H. 2017. Snacking goes Tea leaves and health. Available
Australian Psychological Society. to extremes. Available at www. at www.betterhealth.vic.gov.au
2015. Stress and wellbeing in mintel.com Accessed May 2017. Accessed June 2017.
Australia survey 2015. Available Kane S. 2016. Here’s the Chang et al. 2015. Effects
at www.psychology.org.au science behind why you should of an intervention with drinking
Accessed June 2017. never eat on the go. Available at chamomile tea on sleep quality
Bailey M. 2011. Exposure to www.businessinsider.com.au and depression in sleep disturbed
a social stressor alters the structure Accessed May 2017. postnatal women: A randomized
of the intestinal microbiota: controlled trial. J Adv Nurs.
Implications for stressor-induced WHY DON’T THESE 72(2): 306–315.
immunomodulation? Brain, FOODS LIKE ME? p32 Hajiaghaalipour et al. 2015.
Behavior, and Immunity. 25(3): 397. Australasian Society of Clinical Temperature and time of steeping
BUPA. 2012. Exercise to Immunology and Allergy. 2016. affect the antioxidant properties of
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Available at www.bupa.com.au allergy.org.au Accessed March 2017. J Food Sci. 81(1): H246–H254.
Accessed June 2017. Australian Bureau of Statistics. Srivastava et al. 2010.
Hilimire et al. 2015. Fermented 2014. Australian Health Survey: Chamomile: A herbal medicine
foods, neuroticism, and social Nutrition First Results — Foods of the past with bright future.
anxiety: An interaction model. and Nutrients, 2011–12. Available Molecular Medicine Reports.
Psychiatry Res. 228(2): 203–8. at www.abs.gov.au Accessed 3(6): 895–901.
Jacka et al. 2014. Dietary patterns March 2017. Xia et al. 2017. The tea tree
and depressive symptoms over Coeliac Australia. 2017. Consider genome provides insights into
time: Examining the relationships Coeliac Disease Media Release. tea flavor and independent
with socioeconomic position, health Dengate S. 1999. Additives to evolution of caffeine biosynthesis.
behaviours and cardiovascular risk. avoid. Available at www.fedup.com. Molecular Plant. 10(6): 866–877.
PLoS One. 9(1): e87657. au Accessed March 2017. All references are abridged.
)To view all of our references, visit healthyfoodguide.com.au

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Slow-cooked lamb shank, Quinoa with pumpkin 9gluten free 9dairy free
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Tex-mex beans with Rosemary & fennel pumpkin FKHFN WKH LQJUHGLHQWV\RXDUHXVLQJ
bacon crumbs..........................50 rosti with fried eggs GF. ...... 52 9vegetarian
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green curry GF ...................... 70 SWEET TREATS ZKLFK PD\FRQWDLQDQLPDOUHQQHW
Pear & raspberry crumble......... 74 &KHFN WKH ODEHODQGXVHDYHJHWDEOH
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CHICKEN Pear & raspberry
Caesar chicken burgers ............ 67 upside-down cake ................. 74 9diabetes friendly
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with herb & chilli J RU OHVVVDWXUDWHGIDWPJ
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& ricotta lasagne .................... 55 ŵEUH DQG ORZVRGLXPWKH\XVXDOO\
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with gluten-free varieties, and use gluten-free stocks and sauces.

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a G lu t e n F r e e
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To find out more visit maggi.com.au

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Circulation Director Carole Jones

Healthy Food Guide is a Programme Healthy Food Guide is a partner of

hard to say the habit

Office cake culture

ebrated with cake?

(June, 2017). I really

don’t enjoy rich

and t eref we alter Follow ng

chocolate cakes 2/05/2017 1:35:05 PM Now there is

but feel compelled to participate on birthdays. arguing that

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At last some sensible Such an insight learning

AUGUST 2017 HEALTHY FOOD GUIDE 11

Text: Dan Winter & Karissa Woolfe. Photos: iStock.

DID YOU KNOW?

That’s how much heavier Aussies

AUGUST 2017 HEALTHY FOOD GUIDE 13

Australians last year. Having

Bye-bye beef belly

VS shows crunching into a fresh apple

AUGUST 2016 HEALTHY FOOD GUIDE 15

AUGUST 2017 HEALTHY FOOD GUIDE 17

How I stay healthy

Having both a mum and a

Growing up, there were

cake coming out of the oven.

My son is a bit of a fruit

AUGUST 2017 HEALTHY FOOD GUIDE 19

AUGUST 2017 HEALTHY FOOD GUIDE 21

Even watching the gut bacteria, where

AUGUST 2017 HEALTHY FOOD GUIDE 23

HOW STRESS AFFECTS YOUR BODY

Don’t worry, eat happy

AUGUST 2017 HEALTHY FOOD GUIDE 25

YOUR STRESS-FREE DAY

6.30 Rise and shine 7.30 Fuel up

12.30 Nourishing nosh

(see p40) will help you replenish your

8.30 A cup of calm 10.00 Pillow time

AUGUST 2017 HEALTHY FOOD GUIDE 27

Why we’re How often should we eat?

ways to beat boredom snacking

Catherine Saxelby is an Accredited