Healthy Food Guide AU 2017-03

GLUTEN-FREE, DAIRY-FREE & VEGETARIAN RECIPES!
PRACTICAL IDEAS
AUSTRALIAN FROM THE EXPERTS
healthyfoodguide.com.au MARCH 2017 $6.20 (incl. GST)
REVEALED!
How much
SUGAR
muesli?
Eat well
FOR LIFE
is in your
with one easy shop!

EXPERT ADVICE
Is it y our
HORMONES?
The science of
mood swings
weight gain
cravings
38 PAGES OF
RECIPES
dietitian approved
So speedy!
Pesto & ricotta lasagne, p68 vice
recipes ad u
E special! plus 7-day m

en
MEAT-FRE
SHOPPING ADVICE
03
Hunger-busting snacks
9 771832 875005
Your guide to choosing

high-fibre crackers 80 63 66
Myths about coconut oil Fast freezer pizzas Nachos beef bowl Berry papaya boats
EDITORS
welcome TOP PICKS
IN THIS ISSUE
If youre sick of spending
hundreds at the supermarket
only to see a bare fridge after
just a couple of days, turn to our
cover story on p28 to learn how
to shop on a budget! We share
our best money-saving tips, plus
give you a weeks worth of family
dinners that wont break the bank.
In my own attempt to be thrifty,
1
p86 Theres no excuses for
H
ow much do you spend meat has taken a back seat and
on a weekly shop? Are Ive discovered creative ways to skipping breakfast with these
you a bargain hunter use cheap canned legumes. But speedy fruit and nut smoothies.
or do you like to splurge on theres a far bigger benefit than
a few luxuries? I have to admit simply saving money eating
I used to give in to the latter, less meat has numerous rewards
but after recently becoming for your health as youll find out
a first homeowner, the way in our vegetarian feature on p42.
I approach shopping for And to help you convert the
groceries has changed. carnivores in your family (mine
2
Canned beans and frozen took a little coaxing), weve got
peas have replaced salmon pages of delicious, meat-free
fillets and fancy herbs, and recipes to tickle your tastebuds.
eggs are always a staple! But I Happy shopping and eating!
dont feel deprived, in fact, Im
p80 Our easy-freezy frozen
eating better than ever before!
pizzas are the ideal Friday-night
Many believe that healthy
treat for the whole family!
eating is expensive, but we Brooke Longfield,
prove otherwise in this issue. Editor
hfg
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3
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draw to win great prizes
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NOW and you could
WIN TWO great recipe p58 Trying to eat more vegies?
books plus an Aladdin
This exotic spiced cauliflower
flask a prize pack valued
pilaf will excite your senses.
at more than $104!
MARCH 2017 HEALTHY FOOD GUIDE 3

GLUTEN-FREE, DAIRY-FREE & VEGETARIAN RECIPES!
PRACTICAL IDEAS
healthyfoodguide com au MARCH 2017 $6.20 (incl GST)
REVEALED!
How much
SUGAR Eat well
FOR LIFE
muesli?
is in your
with one easy shop!

EXPERT ADVICE
Is it you, or your
HORMONES?
The science of
mood swings
weight gain
cravings
38 PAGES OF
RECIPES
dietitian approved
So speedy!
e
Pesto & ricotta lasagne, p68 recipes advic
ecial!
MEAT-FREE sp
plus 7-day menu
SHOPPING ADVICE
03
Hunger-busting snacks
9 771832 875005
Your guide to choosing

high-fibre crackers 80 63 66
Myths about coconut oil Fast freezer pizzas Nachos beef bowl Berry papaya boats
c t nts
MARCH 2017
Chill tofu & noodle

lettuce wraps 54
ON THE COVER
RECIPES FEATURES
28 EAT WELL FOR LIFE WITH
ONE EASY SHOP! Our experts
show you how to be a bargain
52 VEGO-RAMA Be inspired
by our delicious meat-free meals
that the whole family will enjoy
36 ITS NOT ME, ITS MY
HORMONES! Feeling
tired, stressed or craving sweet
hunter at the supermarket 60 NAKED BOWLS No more treats? Perhaps your hormones
36 IS IT YOU, OR YOUR bursting burritos or overfilled are out of balance. We give you
HORMONES? The science tacos bowl food is a great way tips on how to get back on track,
of mood swings, weight to add more veg into your day and debunk hormone myths
gain and cravings 66 TASTE THE TROPICS Sail off
51 38 PAGES OF RECIPES:
DIETITIAN APPROVED
52 MEAT-FREE SPECIAL!
to paradise with these fruit boats
68 5pm PANIC Youll have a
tasty meal in under 30 minutes!
42 PLANT POWER!
HOW TO COOK LIKE
A VEGETARIAN Going vego is
Recipes, advice plus your 76 TOP THAT! Try our healthy a hot trend for 2017, but piling
7-day vegetarian menu toppings on your rice cakes up your plate with more vegies
22 REVEALED! HOW MUCH 79 MEAL FOR ONE Tuck into and eating less meat has many
SUGAR IS IN YOUR MUESLI? this crisp Chicken Caesar salad benefits for both your health and
We put granola and muesli to 80 EASY FREEZY! Our frozen the environment. Learn how to
the test to see which is healthier pizzas are ideal for busy nights use more plant-based proteins
SHOPPING ADVICE 84 HFG MAKEOVER: LOVE,
76 HUNGER-BUSTING
SNACKS Eat to beat cravings
ITALIAN STYLE Kiss away the
kilojoules in this creamy pasta
86 BLITZ & GO BREAKFAST
48 EAT YOUR WORDS:
CHANGE THE WAY
YOU TALK ABOUT FOOD Our
24 YOUR GUIDE TO CHOOSING
HIGH-FIBRE CRACKERS Try these healthy combos of fruit, dietitian explains how you can
23 MYTHS ABOUT COCONUT veg and nuts for a filling smoothie have a healthier relationship with
OIL We crack open the hard facts 89 FOOD FOR TINY TUMMIES the food you eat by choosing
Cool off with our fruity popsicles positive ways to talk about it
4 healthyfoodguide.com.au
Seared salmon
sushi bowl 64 6
SHOPPING REGULARS
19 THINK PINK WITH 3 WELCOME A word from
POMEGRANATES This vibrant our editor, plus prizes to WIN! WIN
a Vitamix
fruit is bursting with flavour and 8 YOUR SAY Tune into what
S30 personal
nutrients. We share interesting everyones saying this month blender
facts to keep you in the pink! 10 NEWS BITES Health updat valued at
$695!
20 SHOPPING NEWS Our 12 ASK THE EXPERT Advice
dietitian finds the healthiest new on eating a low-salicylate diet
foods and in-season ingredients 14 BEHIND THE HEADLINES
22 THIS vs THAT We put two WITH DR TIM CROWE How y
brekkie favourites through the can eat your way to a longer li
nutritional wringer to see which 16 HOW I STAY HEALTHY Learn Subscribe today for
one is a better option. Is it a about the Med diet with Sue Radd your chance to WIN
bowl of granola or muesli? 23 CATHERINE SAXELBYS The Vitamix S30 personal
24 HOW MUCH FIBRE IS IN HEALTHY HABITS 5 surprising blender is a powerful and
THOSE CRACKERS? Not all truths about coconut oil portable machine perfect
crackers contain enough fibre 88 LUNCH BOX HEROES for active people wanting
to keep you satisfied. So heres 90 YOUR VEGETARIAN MEAL healthy and refreshing
how to choose the best ones PLAN Enjoy this 7day menu on-the-go food options.
28 MONEY-SAVING SPECIAL: 92 SUBSCRIPTION SPECIAL
Turn to p92 to subscribe.
EAT WELL FOR LIFE WITH ONE OFFER Subscribe today and WIN!
Healthy Food Guide is
EASY SHOP! We show you how 94 HOW MUCH DO I NEED
packed with easy recipes
to cook healthily and creatively TO EAT? Your daily requirements
approved by dietitians, plus
without breaking the bank, plus 96 REFERENCES
expert advice and practical
try our fuss-free recipes that will 98 10 THINGS in this issue!
tips for healthy eating.
feed the family for less than $15! 99 RECIPE INDEX

What can do for you!
AUSTRALIAN
EDITORIAL TEAM
Group Editor Health & Food Titles
Andrea Duvall
Editor Brooke Longfield, Dietitian (APD) Healthy Food Guide (HFG) We give unbiased opinions
BSc (Nutrition) (Hons), BAppSc (Ex&SpSc) magazine is your complete and are not affiliated with
editor@healthyfoodguide.com.au guide to healthy eating. any food manufacturers. All
Art Director Brydie Noonan Our recipes use easy-to-find, branded food in HFG has been
Subeditor Carolin Wun affordable ingredients. Cook approved by our dietitians.
Contributors Julz Beresford, Niki Bezzant, with HFG, and youll always Advertisers cannot influence
Jo Bridgford, Marie-Hlne Clauzon, enjoy a nutritious meal. editorial content.
Chrissy Freer, Yael Grinham, Devin Hart,
Melanie Jenkins, Liz Macri, Sarah Mayoh,
Phil Mundy, Mark OMeara, Kerrie Ray,
Sarah Swain, Chantelle Vella
Contributing dietitians You can trust our advice. All our Dietitians review all our
Megan Cameron-Lee, Tim Crowe, Katrina health information is supported articles so that theyre always
Pace, Catherine Saxelby, Karissa Woolfe by solid scientific evidence, accurate and up-to-date. We
ADVERTISING SALES not media fanfare. We smooth also publish our references
National Advertising Manager out any confusion caused in the magazine and online at
Health & Food Titles by pseudoscientists. healthyfoodguide.com.au.
Melissa Fernley, (02) 9901 6191
mfernley@nextmedia.com.au
Advertising Manager
Every recipe in Healthy Food Guide is healthy
Bianca Preston, (02) 9901 6327
hfg RECIPES
Our recipe writers work with

Naked
No more bursting burritos or
tacos! Bowl food is a tasty way
bpreston@nextmedia.com.au to pack more veg into your day

Sushi bow
l
bowls qualified dietitians to develop

Victorian Advertising Manager Smoky beef & slaw
nachos bowl
(See recipe on p6 ) all our meals. A nutritional
Georgia Falcke, (03) 9804 3418
analysis is provided for every
Rec pes Chr ssy Freer Pho g aphy Ma k O Mea a S y ng Mar e H ne C auzon Food prep S rah Mayoh
gfalcke@nextmedia.com.au
Advertising Director Consumer Titles recipe. We test each meal twice
Hamish Bayliss Seared salmon
sushi bowl
(See rec pe on p64)
to ensure it works and tastes
Circulation Director Carole Jones l
H GH
PRO EIN
great! Turn to p99 to read
Nachos bow
PER SERVE
857kJ/444cal Suga s 5 0g
rote n 29 8g F bre 4 0g
about our recipe badges.

otal F t 15 3g Sod um 301mg
at Fat 3 4g Ca cium 70mg
Sho us your style on
Production Manager Peter Ryman

Ca bs 43 7g ron 2 5mg @hfgaust alia
60 healthy oodguide com au MARCH 2017 HEALTHY FOOD GUIDE 61
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Each tub contains 1/3 of your daily protein needs.
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yoursay Got something to share? Connect with us
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Food Guide #cookwithhfg
LET TEeR Show us your

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2017 HEALTHY
FOOD GU DE
7 47
The tennis story (Feb, 2017) 2017) was a fantastic pictorial

was just the incentive that view of an average daily fluid intake.
I needed to get back into Being so focused on foods, its easy
my much-beloved sport.
via Instagram
to forget these sources of kilojoules!
Homemade corn & zucchini
Tara Raupach, QLD Amy Rush, WA fritters (HFG website).
Note: Your say letters may be edited for length and content.
Perfect recipe for the excess
zucchinis in the garden!
PRIZEH
WIN
@anniejanedietitian
WORT
a Beefeater BBQ
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Write in or share a snapshot of your HFG
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ccessory pack. Fire up a gourmet BBQ with
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izza stone set, 3-piece tool set and poultry
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This months winner Gillian Fury from NSW has via Instagram
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Beef & bean enchiladas
Have your say at healthyfoodguide.com.au and click WIN, (Dec, 2016)
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hfg NEWS
newsbites
Keep up-to-date with the latest
in health and food news.
This nut-crusted
salmon recipe is on
healthyfoodguide.com.au THE SPICE
OF LIFE
A large US study has found that eating
Omega-3-rich diets may help young adults hot red chillies is linked to a 13 per cent
avoid developing high blood pressure, say reduction in mortality, with the biggest
Swiss researchers. Swap red meat for oily effect being on deaths from heart disease
fish, such as salmon or tuna, snack on a or stroke. While researchers are yet to
handful of walnuts, and top toast with a fully understand why this happens, its
chia-seed spread to boost your omega-3s. certainly a red hot tip to swallow!
American Journal of Hypertension, 2016 PLoS ONE, 2017
Thats the percentage of people who have

Text: Carolin Wun. Photos: iStock. Salmon phot
coeliac disease that dont actually know it yet.
rch 1320 is Coeliac

areness Week, so if you
e been avoiding gluten
hout a proper diagnosis,
ight be time to speak to
r GP. To find out more,
ck out coeliac.org.au
SIZE
DOES MATTER
Forget pricey gadgets and Apps, the solution to
weight loss is in your kitchen drawer pull out
those measuring cups and spoons, say researchers.
A UK study found the majority of participants who
used portion-controlled crockery were able to lose
weight, showing that eating this way measures up!
B iti h J l f N t iti 2017
nger games
A Kelloggs survey found three-quarters of
Canadian teachers say school children who
skip breakfast are more likely to get angry,
engage in bullying, and be more disruptive
in class. Offer kids peanut butter on toast,
a banana smoothie, or a bowl of wholegrain
oats or cereal for a 5-minute brekkie break!
Kelloggs Breakfast for Better Days Survey, 2016
Crack the
Cant quite crack that crossword? An
egg a day may be the way to go, as
a Finnish research team has discovered
that a moderate consumption of these
egg-cellent sources of protein may help
boost brain function in middle-aged to
older people. So wake up to eggs!
American Journal of Clinical Nutrition, 2017

hfg NEWS
newsbites
ASK THE EXPERT
Flavour of the month
I have a salicylate intolerance
Q so I cant use most spices. How
can I add more flavour to my meals? Karissa Woolfe
Healthy Food Guide
Shirley Kenafake, QLD Accredited Practising
Dietitian
1in 3 S
alicylates are natural
chemicals present in
food and everyones
threshold for detoxifying
Aussie kids them is different. Foods high
in salicylates include herbs and
worry about spices, vegetables, fruit, juices,
nuts, honey, coffee and wine.
their weight Generally, the more
flavoursome the food,
From super-skinny movie the higher the nat Spices can be
off-limits when
stars to TV shows like The salicylate content
you have food
Biggest Loser, no wonder When you Send your intolerances
kids are confused about are salicylate questions to
sensitive, your editor@healthy as eschallots,
body image. To help teach
tolerance foodguide.com.au chives, citric acid,
children a healthy approach
threshold is infused oils as
to food, turn to p48 to read Please note: We cannot
low, leading reply to individual well as cashews.
Eat your words: Change the to reactions like letters
way you talk about food. headaches, asthm HOMEMADE
Roy Morgan Research, 2016 gut irritation and hives. HEROES TO
The best way to keep BOLSTER THE FLAVOUR
these symptoms at bay is
to minimise how often you eat
foods rich in natural salicylates
1 Relish Garnish your meals
with caramelised eschallots,
crispy garlic or pear chutney.
and watch the quantity of your
portions. Importantly, your
body becomes more sensitive,
2 Sauce Liven up your dish
with a dollop of homemade
horseradish and chive cream
which is why experimenting or nut paste from raw cashews.
with herbs and spices can
be a recipe for a reaction.
You can overcome flavour
3 Dressing To substitute
lemon juice or vinegar,
add teaspoon citric acid
frustration by falling in love to 2 tablespoons water and
with new combinations using shake. For more flavour, infuse
low-salicylate ingredients, such with garlic or sliced shallots.
moment of truth
Proving once again that you really are what
you eat, UK researchers are developing a
5-minute urine test that will reveal
how healthy your diet is.
So, therell be no more
accidentally
forgetting hunger hangover
that extra Ever wondered why you reach for salty
slice of cake nuts and chips while drinking booze?
you ate in Scientists have discovered that alcohol
the office! activates the brain cells which promote
The Lancet
Diabetes & hunger. And eating salt-rich foods makes
Endocrinology, you feel thirsty, so you drink more, which
2017
makes you hungry, so you eat more
Nature Communications, 2017
TOP READS FOR MARCH
Busy Mums Cookbook Your Food The Wholefood Pantry

($55; Penguin Random House) ($28.95; Custom Publishing) ($39.99; Kyle Books)
Find foolproof and healthy Hungry for information? Illustrated throughout with
family meals in Annabel Malcolm McGuires expos beautiful photography, this
Karmels new cookbook. on where our food comes book is your essential guide
Its packed with delicious from and how it is produced to stocking up your kitchen
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meals, pantry dinners, easy Leaf through descriptions and wholesome. Amber
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for entertaining guests. available in Australia. stocks, sauces and more.

hfg NEWS
THE HEAD
D
N
Science update
LIN
BEHI
ES
EAT YOUR
W
E
IT
W
RO
WAY TO A
DR
TIM C
longer life
Telomeres are making headlines around the world. Heres what
you should know about the scientific flavour of the month.
T
elomeres are one of todays hottest topics
in science. Top researchers are connecting
telomeres to ageing, health and even
longevity. Their claims make for great headlines,
but its a controversial topic. So, lets look at the facts.
What exactly are telomeres?

Theyre the caps at the end of each strand of DNA
which act as protection for our chromosomes. Think
of them like the plastic tips at the end of shoelaces.
But as we age, the telomeres become shorter and
contain less coating. With the protective cap being
compromised, the DNA strands become damaged.
Its just like how your shoelace can become frayed
You actually
when it loses the plastic tip at the end.
have more
Each time a cell divides, the telomeres shorten.
control over
ageing than A nice analogy is that telomeres are like a bomb
you think fuse: when they get to a critical length, its kaboom!
Pharmaceutical companies are now desperately
searching for drugs that are able to slow down the
shortening of telomeres as we age and to protect
DNA from the ravages of time. A drug that could
do this would rake in big money. Its become a
Telomeres
modern-day search for the fountain of youth.
protect
Photos: iStock.
Putting aside the headline-grabbing idea of

DNA like
the tips of a longevity pill, what do we already know about
shoelaces how lifestyle can influence the rate of telomere
shortening? Is there something we can easily do?
How inflammation
is linked to ageing
Inflammation and oxidative
stress are two factors that lead
to faster rates of telomere
shortening. Insulin resistance, a
key part of metabolic diseases
such as type 2 diabetes, also
elevates inflammation and
oxidative stress.
Diet and lifestyle are also big
players in chronic inflammation.
This opens the door to show that
the foods we eat can influence
telomere length, and now we
have research that confirms this.
In thefirst investigation of
its kind, researchers looked at a
number of studies that collected
information on both dietary
habits and telomere length of
Studies show a Making sense of it all
Mediterranean
the participants. From a pool How do we make practical sense of this new
diet can help
of 17 studies, several themes research? Lets start with what we do know. Diets
slow ageing
emerged. A Mediterranean-style rich in fruits, vegies and whole grains are linked
dietary pattern and diets high in with having less chronic diseases and a longer life.
fruits and vegetables were linked The rope bridge connecting diet with telomeres
to a longer telomere length. is intertwined with inflammation and oxidation. If
At the opposite end, diets that you eat a poor diet, the strands of the rope bridge
focused more on highly refined fray and the bridge crashes down well before its
grains, processed meats and time. But with a good diet, youll have a strong
sugary drinks were bridge thats capable of bearing the
pointing towards a
shorter telomere length.
However, the quality of
eatThe foods you
can influence
load of what life throws at it.
Now, lets say that telomere length
turns out to be a dead-end alley in
the data from the studies
was quite mixed. Most
telomere length & the search for the cause of ageing
and disease. The implications for
how long you live
of the studies used a
cross-sectional approach,
dietary guidelines dont budge one
bit. We know so much already about
which means they only gave a the key dietary patterns that are linked to good
snapshot at a moment in time health. No need to tie your shoelaces in knots
of the participants diet and figuring out why; just eat good food and enjoy.
telomere length. More robust
studies would measure diet and Dr Tim Crowe is an Advanced Accredited
telomere length repeatedly over Practising Dietitian and nutrition research scientist.
a span of many years. Connect with him at thinkingnutrition.com.au

hfg NEWS
How I stay healthy

by cookbook author & dietitian Sue Radd
Studying plant-based
diets at uni changed
dietitian Sue Radds
eating habits. Her
Mediterranean roots
were the inspiration
behind her cookbook
of meat-free recipes.
My grandmother inspired
my love of food. As a child
in Croatia, I spent my days
Interview: Brooke Longfield. Photo of Sue & cookbook: Dominique Cherry. All other photos: iStock.
either in her kitchen or garden.
She made everything from
scratch and always said what
you make at home is always
better than what you buy at
the shops. She was ahead of
her time, and stopped using
lard and dripping well before
everyone else did.
I was brought up with

a reverence for quality
produce. Growing up in the
Mediterranean, fruit was highly
esteemed a luxury that was
served at the end of a meal.
Find 150 plant-based Breakfast sets the

recipes in Sue Radds foundation for how I eat
new cookbook, Food for the rest of the day.
as Medicine: Cooking I always have some kind of
for Your Best Health. soaked rolled whole grain with
From good bookstores ground linseeds, fresh dates
($55, Signs Publishing). and cinnamon, topped with
berries and fresh walnuts.
I often go 56 hours without eating. I dont In Australia, were obsessed
usually snack and I think that may be the key to with eating huge slabs of
how I have maintained my adult weight without meat. In the Mediterranean,
ever dieting or weighing myself. sometimes just a plate of fresh
vegetables cooked properly is
I like to cook once to eat twice, so lunch served as the main meal.
is always brought from home. Its usually
home-cooked leftovers Ill always have a stash I was quite the carnivore until
of food in my freezer. Its very rare that I purchase I hit uni. I shudder at what I
lunch out, because I simply dont find used to eat lots of
the food thats on offer to my liking
neither in flavour nor in nutrition. Meat no longer
needs to be the
refined carbs and meat.
It was when I was studying
nutrition science that I
We eat a lot of legumes and
vegetables. I love foods from all
main eventvegies saw the evidence for the
increased health benefits
should be the star
cultures, but lots of my cooking is
Mediterranean, such as baked giant
lima beans in a tomato sauce or a chickpea
of plant-based diets. It was
never about weight loss;
I just felt better eating that way.
casserole. These are served with a big raw salad
or cooked bitter greens, and bread. (Find these Im somewhere between
great recipes and many more in Sues cookbook vegetarian and vegan. I dont
Food as Medicine: Cooking for Your Best Health). base my cooking on what I can and
cant eat, it depends on what the
We drown our greens in extra virgin olive recipe calls for. For instance, I dont
oil and lemon juice. Not only is it absolutely eat a lot of dairy, but I use feta for
delicious, but it preserves the greens so you can seasoning which is how its used in
keep them in the fridge for up to five days. I buy Greece. You wont see Western-style
my olive oil in large cans and then decant a lesser yellow cheese in my fridge, because
amount into a small, dark glass bottle, which I that was never part of the traditional
then store in my kitchen cupboard. Mediterranean diet!
5 THINGS SUE CANT LIVE WITHO

I pig out on fresh figs
when I travel to Greece I use goo
each year I extra virg
could eat a ge er u
kilo a day!
d to
t.
k is
-shelled n my
better th dairy
y-shelle ive.
DE 17
Fuel
Fabulous
With tailored nutrition

advice from an
Accredited
Practising Dietitian
There is no substitute for the radiance that comes from true health, or the
individualised nutrition advice an Accredited Practising Dietitian (APD) can give
you especially now that you are starting your family.
APDs are the only nutrition professionals recognised by the Australian

Government and Medicare. Talk to an APD for nutrition advice to help you and
your growing family feel fabulous
SHOPPING
muesli vs granola the fibre in crackers money-saving pantry ideas
THINK PINK WITH

POMEGRANATES
These vibrant jewels are bursting
with flavour and nutrients, so
youll want to treasure them for
good health. Here are five facts
about this exotic fruit:
1 The most common variety

in Australia is the Wonderful.
The seeds are pinky-red, sweet
and wonderfully juicy. Yum!
2 Half a cup of pomegranate

seeds contain 25 per cent of
your daily vitamin C needs and is
also a good source of antioxidants.
3 To open a pomegranate as
mess-free as possible, cut in
half and place in a bowl of water
with the seeds facing up. Coax out
the seeds with your hands, letting
them sink to the bottom while the
white flesh floats to the top.
4 Turn your everyday salad into

an impressive centrepiece
Text: Brooke Longfield & Chantelle Vella. Photo: iStock.
by sprinkling over half a cup of

pomegranate seeds. It adds
sweetness plus 5.5g of fibre!
5 Store these beauties in a cool,

dry place away from sunlight.
Seeds keep in the fridge, or in
the freezer for a few months.

hfg SHOPPING
ITIAN
HFG DIET
APPROVE
D
N
ou
sh t
hea re
Crisp
cabbage
in season
NOW!
Shelf watch
I
t mightnt be the most glamorous
vegetable around, but cabbage
is one of the oldest and is so The big chill
versatile use it in salads, soups Australias Own Organic
and curries. And now, cabbages Unsweetened Almond Milk
are enjoying the spotlight due to ($3.99 per 1L) is a refreshing
the growing fermented vegie trend. nutty, dairy-free alternative to
cows milk, found in the chilled
section of supermarkets.
THE COLOURFUL Per 250ml: 168kJ (40cal), 1.5g protein,
CABBAGE PATCH 3.3g fat, 0.3g sugar
Red cabbage Bites of energy

The vibrant leaves are a great Made from 100 per cent nut
source of vitamin C one cup butter, Bounce Bites Cacao
contains your whole days needs. Peanut Crunch ($6.95) are
Green cabbage a yummy and healthy way to
Be careful not to overcook green beat the 3pm munchies.
cabbage it will fill the kitchen Per 30g: 534kJ (128cal), 4.6g protein,
7g sugar, 2.6g fibre
with a pungent sulphuric smell.
Chinese cabbage Pasta plus

Also called a wombok, this Gluten-free San Remo Pulse
elongated variety is perfect Pasta ($3.99 per 250g) is made
for Asian salads and stir-fries. using flour milled from beans,
peas, lentils and chickpeas, which
Savoy cabbage
gives you a satisfying protein hit.
It stands apart due to its wrinkly
Per 125g serve: 1740kJ (416cal), 28.8g
Text: Brooke Longfield. Main photo: iStock. Recipe photos: Mark OMeara.
leaves and works well in traditional protein, 16.9g fibre, 15mg sodium
dishes like braised cabbage soup.
Wholefood hit
Available in three delicious
3 ways with cabbage flavours, Tasti Smooshed
1 Smoky beef & slaw Wholefood Balls ($3 per 6 ba
nachos bowl, p63 1 will give you an energy boost
2 Chilli tofu & noodle thanks to naturally sweet date
lettuce wraps, p54 Per 2 balls: (Mocha Macchiato): 541k
(129cal), 1.3g sat fat, 16.3g sugar, 3g
3 Fish tacos with
cabbage & coriander
salad, healthyfoodguide. Creamy goodness
com.au Made the Swedish way, Rokeby
Farms Whole Protein Quark
2
Yoghurt ($2.80) has more protein
than other yoghurts, no added
sugar and only one per cent fat.
Per 170g tub (Natural): 467kJ (112cal),
17g protein, 1.1g sat fat, 599g calcium
3
hfg SHOPPING
VS
Granola Muesli
Dorset Cereals Simply Nut Granola Carmans Super Berry Muesli
1 serve = 45g (about 13 cup) 1 serve = 45g (about 13 cup)
We give you the

nutritional scoop
on two brekkie
favourites!
5.6g SUGAR 4.7g
Text: Chantelle Vella. Nutrition values from FoodWorks nutrition software, 2012.
Fruit isnt the baddie in your breakfast bowl it offers fibre and natural sweetness! Instead, be on the
lookout for added sugars and syrups, which are used to stick those delicious granola clusters together!
12.3g (2.5g sat fat) TOTAL FAT 9.8g (2.1g sat fat)
By choosing a muesli that is lower in saturated fat, you will still benefit from that feeling of fullness
after breakfast, thanks to the fibre and healthy fats found in all nuts and seeds.
941kJ (225cal) KILOJOULES 834kJ (200cal)

The key to cutting kilojoules is keeping your brekkie simple! This muesli is mostly wholegrain oats, dried fruit,
nuts and seeds. Meanwhile, golden syrup and sunflower oil are high up in the granolas ingredients list.
BETTER CHOICE = CARMANS SUPER BERRY MUESLI

5
COCONUT OIL
surprising
truths about
CATHERIN
E SAXELB
HEALTHY
HABITS
YS
Coconut oil is almost
pure saturated fat,
and lacks nutrients
W
ith so many dazzling
claims about
coconut oil,
is there any science to
back this coco-craze?
Here are five things
you need to know
before you pour it on.
1 In the past,
coconut oil was
extracted from copra
(dried coconut flesh) and
sold in a solid block in the
chilled section of supermarkets.
Most of us will remember using
it to make chocolate crackles!
What you see today in the health
food aisle is slightly different.
This is usually made from fresh
50 per cent. This high saturated
fat content has sometimes been
shown to increase the risk of
5 Its not grown in
Australia but is imported
from the Philippines, Thailand
coconut (not dried), and uses a heart disease, but the research or Indonesia. In contrast, buying
gentler, cold-pressed extraction jury is still out at this point. sunflower, canola or olive oil
procedure that is supposedly supports Australian farmers.
less damaging to our health.
4 While praised for its
fat-burning benefits, The bottom line
2 There are no nutrients

or natural goodies in
coconut oil, unlike other oils.
coconut oil is actually extremely
high in kilojoules,
with a heaped
In terms of kilojoules and total
fat, coconut oil is no better or
worse than other oils. But
s
For instance, extra virgin olive tablespoon esser t nutritionally, it is a poorer
oil contains green chlorophyll containing a Raw d with choice. However, if youre
made t oil
and protective polyphenol hefty 700kJ u after a mild coconut taste
cocon igh in
antioxidants, and flaxseed oil has (168cal). By n b e h in your cooking, substitute
ca ules
heart-healthy omega-3 fatty acids. comparison, kilo jo it spoon for spoon for the
butter has about oil or butter that you already
3
Photos: iStock.
Coconut oil is made of 425kJ (102cal). This use. But dont add more coconut
90 per cent saturated fat. is the reason why raw desserts oil to your food based on its
By comparison, olive oil is only made with coconut oil can be superfood claims, or you may
15 per cent sat fat and butter is unexpectedly high in kilojoules. see your weight go up.

hfg SHOPPING
How much
2.8g
FIBRE
per 100g
is in those crackers? Arnotts

Jatz Clix
Nutritionist Chantelle Vella makes it easy 0.4g fibre per serve (5 crackers)
to choose the best ones, so you can
keep calm and cracker on.
I
ts 3pm and the afternoon Whole grains should appear
energy slump has hit you. first in the ingredients list.
You reach for a packet of And, look out for wholegrain
crackers to tide you over until or multigrain varieties to help
dinner, but you cant seem to ramp up your fibre intake!
stop at just a few. Why is that?
Because not all crackers are
created equal.
3 BEWARE OF SNEAKY SALT
Theres a reason that crackers
are so moreish.
18.3g
FIBRE
per 100g
So, lets get
to the crunch.
Avoid mindless Hidden among
a list of starches, Ryvita
Here are four munching by refined oils and Rye Crispbread
Multigrain
easy ways to
help you pick
checking the additives lurks
sodium, which 4.0g fibre per serve (2 crackers)
a healthier and serving size could lead you
more satisfying to overeat. Stick
cracker that passes our checklist. to cracker varieties with less than
1 FIND THAT FIBRE

The first thing youll want to
do when reading the nutrition
500mg of sodium per 100g.
4 MAKE IT A MEAL
How can you make a more
information panel is to find out satisfying meal out of crackers?
how much fibre is in your cracker. Send away those hunger pangs
Aim for 5g of hunger-busting by topping your crackers with
fibre per 100g to help keep your tuna, reduced-fat cheese or
4.1g
FIBRE
bowels regular and to stabilise peanut butter which are all per 100g
your blood sugar levels. good sources of protein. And
2 REACH FOR WHOLE GRAINS

Rye, oats, wheat and corn
arent only found in bread and
why not add some extra vegies,
such as sliced tomato, onion or
avocado? Turn to p76 for more
Arnotts
Cruskits
Light
pasta theyre in crackers, too. tasty topping ideas. 0.5g fibre per serve (2 crackers)
HFG TOP TIP
Choose crackers
with more than
5g of fibre
10.6g 3.7g
FIBRE FIBRE
per 100g per 100g
Real Foods
Corn Thins Arnotts
Multigrain Sao
1.3g fibre per serve (2 crackers) 1g fibre per serve (3 crackers
3.9g 12g 0.9g

FIBRE FIBRE FIBRE
per 100g per 100g per 100g
Kurrajong Kitchen Arnotts Sakata

Lavosh Bites Vita-Weat Lunch Slices Rice Crackers
Original Soy Linseed & Sesame Plain
Nutritional values correct as of February 2017. Cracker photo: iStock.
1g fibre per serve (56 crackers) 4.6g fibre per serve (2 crackers) 0.2g fibre per serve (14 crackers)
12g 0.5g 15.9g

FIBRE FIBRE FIBRE
per 100g per 100g per 100g
Arnotts Fantastic Orgran

Vita-Weat Rice Crackers Lite Grain
9 Grains Original Crispibread
2.8g fibre per serve (4 crackers) 0.1g fibre per serve (1415 crackers) 4g fibre per serve (2 crackers)

ADVERTISING PROMOTION
MORE THAN
meets the eye
Your healthy lunch could be sabotaging your efforts to reduce salt. Some wraps are
loaded with salt and contain artificial preservatives so you need to look a little closer.
W e often think of wraps as a

healthy alternative to bread,
but not all wraps are equal. So, it
of the salt in our diet comes from
eating packaged and processed
foods.^ It even hides in some
FAST FACT
TO LOWER SALT
pays to read the nutrition panels healthy ones like crackers and Aim for foods with
on the back of packs. canned vegetables. less than 400mg
sodium per
*Australian Health Survey, 201112. ^National Heart Foundation, 2017. #Helgas Traditional White and Mixed Grain Wraps
Shake the salt Ahead of the rest
100g.
contain less sodium (430mg/100g and 450mg/100g than Mission Wraps Original (790mg/100g) September, 2016.
Did you know nearly two-thirds If youre trying to cut back on
of Aussies eat too much salt?* salt, Helgas wraps are a good
The National Health and Medical place to start. In fact, they have
Research Council (NHMRC) 40 per cent less sodium than
recommends we stay below an the market leader # and no
upper limit of 2300mg sodium per artificial preservatives, so
day, but most of us exceed this. you can be confident
Even if you eat a well-balanced youre making a
diet and dont add any salt to better choice for
your meals, a huge 75 per cent the whole family.
L
D US J
/R Q

OV H
XD VOD

HH
ITS WHAT
WEVE LEFT OUT
THAT MATTERS
LESS SALT THAN THE

MARKET LEADER*
NO ARTIFICIAL PRESERVATIVES
TRADITIONAL
BREAD
ITS NOT JUST BREAD ITS HELGAS.

Find out more at Helgas Continental Bakehouse
*Helgas Traditional White Wraps contain less sodium (430mg/100g) than Mission Wraps Original (790mg/100g) (September 2016).
hfg SHOPPING
om
ing fr
Cook h can be
scratc r, cheaper
e
quick whole lot
& a r!
tastie
MONEY-SAVING SPECIAL
Eat well for life

with
one easy shop!
It starts with having the right basics in your pantry. These essential
ingredients will change the way you eat without breaking the budget.
Back to basics Find good value

T
he latest food trends
always seem to focus Ready-made meals may look Check out the new Odd Bunch
on a few expensive like an attractive option when and Imperfect Picks initiatives
ingredients that promise to youre time poor but theyre hitting stores such as Harris Farm
change your life forever. usually a false economy. Markets and Woolworths.
If only it were just that simple. Cooking from scratch can be You can buy wonky-shaped,
The truth is, you can eat healthily almost as quick, and is cheaper but still fresh, fruit and vegies
without spending a fortune at and a whole lot tastier. And that wouldnt usually make the
the health food store, or buying forget about top-of-the-range shelf. Theyre sold at a heavily
the latest superfood and youll ingredients. You can still get the discounted price, saving you
save a load of cash, too. Here are same amount of nutrients and money. It also helps stores cut
our best money-saving tips! great avour from budget buys. down on food waste.
Text: Phil Mundy. Additional text: Brooke Longeld. Photos: iStock.
This got us thinking about

other well-priced ingredients.
Over the following pages, youll
nd the best-value, healthiest
ingredients that will help you
make quick, nutritious, low-cost
meals for the whole family.

hfg SHOPPING
THRIFTY TIP refers to the date when a food

Lemons help revive leftovers, so add a quick is at its optimum. Eating foods a
VTXHH]HRIOHPRQMXLFHRUDOLWWOHJUDWHG]HVW few days, or even weeks after this
date is acceptable and should
WR\RXUVORZFRRNHGFDVVHUROHVRUVWLUIULHV
not cause you any harm.
5 DONT BE A BRAND
SNOB Generic-labelled
basics such as beans, canned
tomatoes, flour, pasta and rice
do the job just as well as the
expensive brands.
6 TAKE A TIME CHECK Its

usually more expensive to
buy time-saving ingredients
such as pre-chopped veg and
meat, bagged lettuce and grated
AT THE SHOPS cheese. Ask whether they really

save you that much time in the
kitchen could you rope in an
Dollar-saving tips for the supermarket.
extra (free) pair of hands at home
1 THINK OUTSIDE OF FRESH Canned or

frozen fish, veg and fruit tend to be cheaper
than fresh, but are just as nutritious. Theres
to help with basic prep instead?
minimal preparation needed (saving you time), THRIFTY TIP

zero wastage and a long use-by date. Dried herbs and spices last for years,
so stock your spice rack with punchy
2 SCAN THE SHELVES Youre more likely to

buy products that are at eye or hand level,
or have more shelf space. But these are usually
DYRXUVVXFKDVFXPLQFKLOOLDNHV
curry powder and dried oregano.
the best sellers, and theyre not necessarily the
cheapest brands. So look up and down to check
if theres a similar product for a better price.
3 BE BARGAIN SAVVY Buy two for the price

of one is only good value if you were planning
on buying that product in the first place, otherwise
its making you pay more than you were originally
(like none!). But if you think its a healthy buy and
a good substitute for your usual purchase, then its
a money-saver. Also consider the use-by dates and
whether or not you have the storage space.
4 KNOW YOUR DATES The use-by date

shows when a food should be eaten by, due
to health reasons. However, the best-before date
LOVE YOUR
LEFTOVERS
How to reinvent last nights dinner.
Sunday roast Make a speedy and tasty stew by
simmering cooked meat with leftover veg in a small Find this creamy pasta
bake
amount of stock, then stir in a handful of fresh or at healthyfoodguide.co
m.au
dried herbs and frozen vegies just before serving.
Pasta Mix cooked pasta with your favourite Dont toss
tomato-based sauce and some frozen veg, then top leftovers Mashed potatoes Freeze
with grated reduced-fat cheese and bake. Or do as turn them any spare for cottage pie, or mix
the Italians do and add leftover spaghetti to frittatas. into quick with canned fish, frozen peas and
Vegetables Brighten up roasted vegetables dinners spices to make simple fish cakes.
such as capsicum, pumpkin and sweet potato with Rice Freeze, then transform
an easy dressing of harissa paste and orange juice, into a quick fried rice with vegies
then toss together with crisp salad leaves and a and a dash of reduced-salt soy
small handful of toasted nuts or seeds. Yum! sauce, and top with a fried egg.
5 money-saving pantry staples
SunRice Ardmona Rich Coles Australian Woolworths ALDI Tuna

Brown Rice & Thick Basil & Free Range Eggs Select No Chunks in
($3.20/1kg) Garlic Chopped ($4.60/12 eggs) Added Salt Springwater
Regular brown Tomatoes One of the best Five Bean Mix ($1.99/425g can)
rice is a third ($1.80/410g can) fast foods around! ($0.80/420g can) Theres so much
of the price of With the addition And so versatile, Canned beans versatility in one
microwave of herbs, garlic too. You can boil, are easier than can, plus youll
pouches and and tomato paste, poach or scramble soaking and boost your intake
adds fibre to these chopped them, or make a boiling dried of heart-healthy
your diet. Freeze tomatoes double hearty omelette ones, and these omega-3 fats. Add
leftover cooled as a flavoursome or frittata with have no added canned tuna to
rice in portioned pasta sauce. And them. Plus, eggs salt. Add into everything from
zip-lock bags. it also means you are packed with salads, soups sandwiches and
Simply reheat wont be throwing protein, vitamins or bolognese salads, and to
in boiling water out any wilted and minerals. So sauce for a fibre pasta sauces and
for 12 minutes. bunches of herbs. get cracking! and protein hit. pizza toppings.
hfg SHOPPING
THINK LIKE
A BARGAIN
HUNTER
Tweaks that will save you cash.
1 TAKE STOCK BEFORE YOU SHOP Check

what you already have in the kitchen and plan
your meals around items that need using up. THRIFTY TIP
Frozen vegies have come a long way.
2 TIME IT RIGHT Stock up your fridge when

the supermarket is marking down chilled items
such as fish, meat, dairy and veg. This is often done
Look out for jumbo bags of stir-fried
veg, or individual steam-fresh bags
of greens that make it quick and easy
just before closing time, or at the end of the week.
to add loads of vegies to any meal.
3 MAKE EXTRA Batch cooking may take time,

but it can save you lots of fiddly prep on a busy
5 BUY IN SEASON Eating
Recipe photos: Mark OMeara. Find the unabridged version of these recipes at healthyfoodguide.com.au
weeknight and it saves money on takeaways for fruit and vegetables out of
evenings when you dont feel like cooking from season will usually be far more
scratch. Find recipes for easy soups, casseroles and expensive, for example, peaches
curries to cook in bulk at healthyfoodguide.com.au in winter. Check out your local
farmers markets to see whats
4 GO MEAT FREE A few vegetarian meals every

week will help meet your five-a-day target,
boost fibre and even cut food bills. For inspiration,
in season, as well as the HFG
Shopping news pages on p20.
see our delicious plant-based recipes on p52.

6 STAY ON THE PULSE
Reduce the amount of meat
in your casseroles or curries by
adding canned beans or lentils.
THRIFTY This will add fibre and save you
money, fat and kilojoules.
TIP
Eat red meat
sparingly. One
small steak,
7 MAKE THE MOST OF
THAT ROAST Even if you
only use the leftover meat in
thinly sliced, a sandwich, youll be saving
will serve two money. You can also freeze the
when tossed meat in layers for a later date.
through a salad
beef salad
or side of
protein-rich
8 AVOID WASTE Chop and
freeze surplus veg; and whiz
stale bread into breadcrumbs
Find this chargrilled lentils or
healthy foo dguide.com.au which you can then freeze to add
recipe at
chickpeas. to burgers or savoury bakes later.

CUT OUT & KEEP
FEED THE
FAMILY Balsamic chicken with
warm lentil salad
Roasted pumpkin & pea risotto
Peel & chop 500g pumpkin into
for under Marinate 500g chicken breast

in 2 tbs balsamic vinegar, 2 tsp
chunks; roast for 20 mins. Heat
2 cups reduced-salt vegie stock
$15 garlic & 1 tsp cumin seeds. Cook

chicken in a frypan for 2 mins
with 2 cups water in a pan. Saut
1 chopped onion in olive oil for
each side. Add 75g chopped 5 min. Add 1 cups aborio rice;
Whip up these cherry tomatoes to pan for 3 mins. stir well. Add cup hot stock
no-fuss weeknight Combine 3 cups steamed veg to rice; stir until liquid absorbs.
meals that wont with chopped red onion,1 x Repeat for 20 mins, or until rice
break the bank. 400g can lentils, cup parsley is al dente & creamy. Stir in 1 cup
& juice of 1 lemon in a bowl. Top frozen peas & cup parmesan,
with grilled chicken & tomatoes. until warm. Top with mint leaves.
Moroccan-spiced eggs Baked sweet potatoes Spelt pasta with chickpeas

Saut 2 sliced red capsicums with tuna & sour cream & roasted eggplant
& 1 sliced red onion in olive oil Halve 4 small sweet potatoes, Roast 1 large diced eggplant
for 3 mins. Add 1 x 400g can wrap in foil & bake (cut side up) for 25 mins, adding 1 x 400g
5-bean mix & 1 tbs Moroccan for 30 mins. Remove foil & bake can chickpeas & 250g cherry
seasoning. Add 2 x 400g cans for a further 30 mins. Scoop out tomatoes to tray for last 10 mins
chopped tomatoes to pan with inner flesh of potatoes and mash of cooking time. Cook 250g
cup water. Simmer for 7 mins, with 250g steamed broccoli, spelt pasta according to packet
or until thick. Crack 8 eggs into 1 x 95g can tuna, 1 cup canned instructions. Combine 1 tbs
8 small wells in mixture. Cover corn, 2 sliced shallots & cup olive oil, cup chopped fresh
pan with lid & cook for 3 mins, sour cream. Spoon mixture back herbs, 1 tbs lemon juice & 1 tsp
or until eggs set. Divide among into sweet potato shells & top crushed garlic in a large bowl.
serving bowls & garnish with with cup grated cheese. Bake Add roast vegies, chickpeas &
chopped coriander. Serve each for 10 mins, until golden. Serve pasta. Toss well. Top with 100g
with 1 slice toasted sourdough. with 4 cups baby spinach. baby rocket & cup ricotta.

9gluten free
9diabetes friendly
9dairy free
9vegetarian
RECIPES
All dietitian approve
visit us at
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FEATURES
hormones & your health going meat-free how we talk about food
A NUTTY HABIT
We all know how important it
is to eat our five daily serves of
vegies. But what about nuts?
Aussies are being urged to
go nuts during all of March and
munch on a handful of nuts a
day as part of the Nuts for Life
#nuts30days30ways challenge.
Not only do they taste great,
but nuts also crack open loads
of health benefits. Studies from
around the world have found
that munching on a 30g handful
a day cuts your risk of diabetes,
heart disease and cancer.
And if youre trying to cut back TAKE
on meat, nuts are a great source CHAL THE
LE
Ever y NGE!
of hunger-busting, plant-based March day in
Text: Brooke Longfield. Source: Nuts for Life, 2016. Photo: Nuts for Life/Sneh Roy.
, tr
protein. Learn more about the a hand y to eat
power of nuts in our vegetarian ful of
nu t s
feature on p42.

hfg FEATURES
Its not me, its my

hormones!
Tired, anxious and craving chocolate? It could be hormonal. Dietitian
Katrina Pace shows what you can do about your fluctuating hormones.
W
e are quick to blame
our hormones when TOP 6 HORMONES
explained!
were feeling out of
sorts. But are they the cause?
We look at how hormones
affect your health, what you can The SLEEP hormone:
do about it, and whether eating
the right food can fix your mood.
melatonin
You need this hormone in order to get
a good nights sleep. Your body makes
Hello hormones melatonin as it gets darker, which is why
Every minute of every day, your you feel tired later in the evening, and
body is busy making a host of why daylight savings can disrupt your
hormones. These control body sleep patterns. Short-term supplementation
processes including hunger, with melatonin can help re-establish normal
growth, mood, stress and Hormones bedtimes when jet lagged or when on shift
reproduction. Hormones are control the work, but too much can cause fatigue,
produced by a collection of way that headaches and low body temperature.
glands called the endocrine you feel
2
system. These glands
include the thyroid,
adrenal and pituitary
The MOOD
glands, the pancreas, hormone:
ovaries (in women)
and testes (in men).
oestrogen
This hormone plays an important role in regulating
mood and emotional wellbeing. Oestrogen also
causes puberty in girls, protects your bones and
manages cholesterol. When women go through
menopause, they stop producing oestrogen and
lose its protective effects over the heart. Changes
in oestrogen can influence your levels of feel-good
hormones, such as seratonin and dopamine.
DID YOU KNOW
The blue light emitted
Additional text: Brooke Longfield. Photos: iStock.
by TVs & phones

slows production of your
sleep hormone, melatonin.

5 The
METABOLISM
hormone:
thyroxine
The Secreted by the thyroid gland,
STRESS thyroxine controls essential
bodily functions in some way,
hormone: including the heart, digestive
cortisol system, metabolism and brain
development. When the thyroid
When youre under stress, your adrenal glands Cortisol gland is underactive, it fails to
pump out cortisol. Cortisol helps regulate blood is involved produce enough thyroxine
pressure, blood sugar and metabolism, and in the fight which causes metabolism to
reduces inflammation. But too much cortisol, or flight slow down, resulting in weight
often due to elevated stress, can lead to anxiety, response gain, depression and constant
depression and weight gain, whereas too little to stress lethargy. One in 20 people
can cause fatigue, weight loss and mood swings. will experience some form
of thyroid dysfunction in their
4
lifetime, but women are more
susceptible than men.
The FAT STORAGE
hormone: insulin
Insulin allows sugar (glucose) in the blood to
The SEX
enter muscle, fat and liver cells, and it stores hormone:
excess sugar as fat. Insulin resistance, also called
pre-diabetes, is when these cells dont respond
testosterone
properly to insulin, so that glucose builds up in the Its produced by both men and
bloodstream. Over time, as your body has to work women, but men have much
harder to make more and more insulin, you might more of it. Testosterone plays
develop type 2 diabetes. In Australia, diabetes is the an important role during male
fastest growing chronic condition, and one person puberty and is the hormone
Insulin
is diagnosed with diabetes every five minutes. credited with aggression and
resistance
sexual behaviour in males. Low
can make it
levels of testosterone in adult
hard to lose
men can cause obesity, mood
weight
problems and loss of body hair,
while too much of it can often
cause irritability and infertility. In
women, too much testosterone
can cause acne and facial hair,
and can indicate polycystic ovary
syndrome (PCOS) in some cases.
HORMONE I cant lose weight, so my
or HOAX? hormones must be out of whack.
Im always tired. Is Youre eating healthily, watching portion sizes

and exercising, but still putting on weight. Why?
it adrenal fatigue?
Hoax? Unexplained weight gain can indeed
Adrenal fatigue is a term be due to hormone problems, such as low oestrogen
used to describe a range of after menopause, or undiagnosed PCOS (in women);
symptoms experienced by low testosterone (in men); and low thyroid levels.
people who are under chronic
emotional, physical or mental What should I do? Weight gain for no apparent
stress. The symptoms include reason should be investigated by your doctor.
tiredness, nervousness, body
aches and digestive issues.
But doctors agree there is no Why do I always crave sweet
scientific evidence for adrenal
fatigue as a medical condition.
foods before my periods?
Hoax? The theory is that Oestrogen levels may drop before your periods,
constant, long-term stress causes which can influence your mood, as it also causes
the adrenal glands to pump out serotonin levels in the brain to fall. Serotonin is the
more and more cortisol, causing bodys natural happy-drug, and low levels of it can
the adrenal glands to weaken. cause fatigue, sleeplessness, mood swings, and in
There are no scientific facts to some people, cravings for sweet, carb-rich foods.
support this theory that long-term A drop in
stress drains the adrenal glands. serotonin Hoax? As hormones fluctuate, so too can blood
may make sugar levels. This may trick you into thinking you
What might it be? By you crave need a sweet treat. But your body is well-equipped
blaming your symptoms on sweets to deal with a drop in blood sugars without
adrenal fatigue, the true caus o eat during this time!
may be overlooked. It is norm
to feel intense fatigue after lo hat should I do? Make
periods of stress. But long-ter ure you eat regular, healthy
stress has been linked to gut meals, and include protein
bacteria imbalances, which to help fill you up. Exercise
have been scientifically helps to regulate hormones
shown to increase the risk and blood sugars, so try to
of a person developing be active every day, even if
anxiety and depression. its just a 15-minute walk at
lunch-time. And swap sugary
What should I do? Follow snacks for fresh fruit, nuts or
our 5 ways to find hormonal oghurt. While chocolate has
harmony on p40, and alway en shown to improve mood,
speak to your GP to get a pro contains a similar hormone
diagnosis for your symptoms onin, eat it in moderation.

hfg FEATURES
A weighty issue
Can what you eat trigger
hormone production problems?
Endocrinologist, Dr Catherine McNamara,
says obesity is a major cause of disruption
to hormone production. The hormone levels
of people who are obese encourage the
ways
accumulation of body fat. Different hormones
also influence our appetite and metabolism
to find
(the rate at which we burn kilojoules). Here are
some ways obesity can affect hormone health:
hormonal
Obesity can trigger insulin resistance,
harmony
which can develop into type 2 diabetes.
Being overweight may lead to lower
testosterone and increasing oestrogen in men,
causing cardiovascular disease and infertility.
1CHANGE THE
WAY YOU EAT
Choose whole foods, such as
Women with obesity can have increased fruit, vegetables, whole grains,
oestrogen levels which has been linked to an plain yoghurt and lean protein,
increase in breast and endometrial cancers. instead of selecting highly
Obesity has an important role to play in the processed, packaged foods.
development of autoimmune diseases, which Limit high-sugar, high-fat foods.
may be a cause of hormone problems. Its okay to have the odd treat,
ut be mindful of portions.
Fill up on fruit and veg. Whole
uit and vegetables, as opposed
o their juice, retain all the fibre
nd nutrients. These goodies
re lost in the juicing process.
Choose breads, cereals and
asta made from whole grains
Obesity can o boost your fibre intake. This
disrupt your will help to keep you full.
hormone Include foods that have a
production ow-glycaemic index to prevent
harp rises in blood sugar levels,
nd, in turn, insulin levels.
Eat protein foods at each meal
o make you feel full. Grehlin is
he hormone that signals hunger,
o youll reduce the level of this
n your system by eating protein.
A healthy
lifestyle can
help keep your
hormones
balanced
YOUR STRESSES
Strategies to manage stress will improve your
energy levels so you wont feel fatigued. Try beach
5 SEEK
HELP
Searching your symptoms
walking, socialising, dance, meditation or yoga. on Dr Google can lead you
to misinformation. If you are
3 MOVE MORE
EVERY DAY
Being active can help balance oestrogen levels,
experiencing unexplained
weight gain/loss, poor sleep,
fatigue or other symptoms
reduce insulin resistance and improve your mood. A regular you are concerned about, talk
Vitamin D gained from a little time spent in the bedtime to your GP first, before you
great outdoors while you exercise can potentially each night make any significant changes
reduce your risk of having an underactive thyroid may improve to your diet or lifestyle.
gland and also improves insulin resistance. your sleep
Moving about throughout the day can result in
having better sleep at night.
4 GET A GOOD
NIGHTS SLEEP
Aim for 78 hours of quality sleep every night
by establishing regular sleeping and waking times.
Turn off any electronics, such as phones and TVs
well before bedtime as the blue light emitted from
the screens disrupts the production of the hormone,
melatonin the hormone that helps you sleep.
Try to eat your last meal two to three hours before
your bedtime and avoid eating spicy, high-fat
meals that may disrupt your sleep.

hfg FEATURES
PLANT POWER!
How to cook like a
VEGETARIAN
Vegetarianism is a hot health trend for 2017, but it makes sense for all of us
to eat less meat both for the sake of our health and the environment.
Text: Phil Mundy & Brooke Longfield. Photos: iStock.
MEAT-FREE
SPECIAL
I
f youve been thinking about
FLAVOUR BOOST Mushrooms
cutting back on meat, youre
These are vitamin powerhouses
not alone. Last year, Aussies
and full of savoury umami flavour.
googled the term vegan more
Stuff flat mushrooms with herbs
than any other country in the
and reduced-fat ricotta. Or blitz
world. But if youve grown up
them and use instead of mince
on meat and three veg, it can
to make a meat-free bolognese.
be tricky knowing where to start.
We want to show you that
adopting a vegetarian diet hundreds of antioxidants, which help stop damage
can be an easy and delicious to cells, and protect against certain cancers.
option. If youre not ready to
commit fully, you could try a
9 Adopting a vegetarian diet can also help
you manage your weight. The scientific data tells
flexitarian approach, us that eating a plant-based diet makes
and start by replacing weight control much easier, because you
some meat meals
Studies prove that plant eat tonnes of food, volume-wise, but its
with vego dishes. foods are your most all low in kilojoules, says Sue Radd,
No matter what
journey you take to
powerful ally against Advanced Accredited Practising Dietitian
and author of Food as Medicine: Cooking
better health, heres chronic diseases for Your Best Health. So, you dont have
what you need to to count kilojoules you just eat until
know about the power of plants. youre full. But it only works if you stick to those
unrefined, plant-based foods.
Why what you 9 Plant-based diets more closely match the

recommended dietary guidelines of eating plenty
eat matters of fruit, vegetables, legumes and whole grains,
and limit intakes of saturated fats and sugars,
The healthiest diets in the world meaning your diet as a whole
have one very important thing will improve. Currently, just
in common theyre all based 7 per cent of Aussies are
on plant foods rather than meat. meeting the daily quota
Overwhelming evidence from of vegies, so we could
studies around the world proves all add a little extra
that plant foods are your most colour to our meals.
powerful allies in protecting
against several lifestyle-related
9 And, finally,
youll be helping the
diseases, such as diabetes, environment. Plant
obesity and heart disease. foods produce far
9 Youll also lower your
cancer risk, with large studies
less greenhouse-gas
emissions than meat.
linking a high intake of red meat Flatulant, belching cattle
and processed deli meats (such expel a huge amount of
as salami, ham and bacon) to an methane, and experts estimate
increased risk of bowel cancer. that this makes up 10 per cent of
In contrast, plant foods contain Australias greenhouse-gas emissions.

hfg FEATURES
YOUR GUIDE TO A
MEAT-FREE KITCHEN
Start your vego journey to better health in five simple steps.
Know your Overhaul

plant-based proteins your pantry
We know what youre thinking what about Did you know that most of
protein? The biggest myth about vegetarian diets us make 250 food-related
is that you cant get enough protein, says Radd. ry day? So that
In Australia, we eat plenty of protein too much easier to make
even. But a diet that includes a variety of plant s at home, fill your
foods, including legumes, nuts and seeds, makes holesome foods
it easy to get enough protein, but not too much. asily transform
Plant-based proteins tend to have a better meals. Start with
nutrient package than animal proteins. Plant e must-haves:
protein is packed with fibre, healthy fats, vitamins
and antioxidants. Heres how to get your protein fix. ra virgin
ve oil
SOY MILK, TOFU & SOY MINCE are made od-quality extra
from the humble soy bean. Silken tofu can be used rgin olive oil is,
to make sauces and dips, while the firm variety uite literally,
is perfect for stir-fries, grills and curries. Include iquid gold. Its
calcium-fortified soy milk in drinks and porridge. rich in protective
NUTS & NUT BUTTERS provide healthy polyphenols, and
fats, protein and a host of vitamins and minerals. studies confirm it
Eating 30g of nuts a day (a handful) has been can help reduce
shown to lower your risk of developing heart chronic disease.
disease by 3050 per cent, and improve longevity. Use it in salad dressings, for
LEGUMES such as chickpeas, beans and roasting, and even in stir-fries.
lentils provide good-quality protein and fibre, and And remember, fresh is best,
have a low-glycaemic index, which explains why so locally produced Australian
theyre so filling! Aussies dont eat enough legumes. olive oils are a great choice.
In fact, we need to
nt re m ea ls on increase our intake
Ce
& soy FLAVOUR BOOST SPICES
nuts, legumes by 470 per cent
to meet dietary A pinch of spice can take a dish from
guidelines. If EODQG WR ZRZ 7U\ FKLOOLDNHVIRU
flatulence is an masala for an
issue, try soaking tmeg for a
dried legumes in U\DYRXUDQG
water for at least coriander for
18 hours before ntle warmth.
cooking them.
Get ahead
on your prep
Studies show that more time
spent at home preparing meals
is an indicator of healthy eating.
But, that doesnt mean you have
to be a slave to the kitchen.
Some basic food prep on the
weekend will save you loads of
Looki time during the week, so you
Find this
more ng for have more time to sit and eat
vegetarian omelette m
inspir eat-free together as a family win-win!
at healthyfoodguide.com ation?
.au to p52 Turn
fo
vego r r tasty These five time-saving hacks
ecipes
Eggs will give you a head start.
Eggs are the ultimate protein-rich fast food
thats packed with nutrients such as zinc and
folate. Most experts agree that eating one egg
1 Cook a big batch of
legumes, brown rice or any
other whole grain on the stove
a day wont adversely affect cholesterol levels. top, or in a pressure cooker or
So, enjoy them boiled, scrambled, in omelettes rice cooker. Divide into smaller
or make a frittata with leftover vegetables. portions and freeze until ready
to reheat and add to meals.
Quinoa
Quinoa contains all the essential amino
acids and provides protein and carbs in
2 Roast vegetables, such
as sweet potato, pumpkin,
red capsicum and eggplant
good quantities. Cook grains from scratch until tender, then toss through
or use ready-to-heat pouches for when time salads or bake into frittatas.
is short. Use as a high-protein alternative to
rice or pasta, or add to soups and salads. 3 Make a tomato-based
sauce from fresh or canned
tomatoes, passata, onions,
Lentils garlic and herbs. Freeze into
Toss canned brown lentils with lemon zest, smaller portions to use in stews,
garlic, chilli, olive oil and baby spinach curries, pasta dishes or soups.
for a quick salad, or throw lentils into
soups and casseroles. Dried lentils
cook quickly and, unlike most other
4 Whip up a batch of vegie
fritters, then store in the
fridge for lunches over several
pulses, dont require lengthy days. For recipe inspiration, go
soaking beforehand. to healthyfoodguide.com.au
5 Pre-chop vegies such as

Omelette photo: Mark OMeara.
Canned beans cucumber and carrots and

It pays to keep a few cans of beans store in containers in the fridge
on hand theyre so versatile. Go for an easy, healthy snack. Its
for those canned in water without a great way to get in more raw
added salt. As well as using them veg while waiting for dinner!
to make go-to bean salads, curries
Turn to p90 for your
and stews, you can whiz them into 7-day vegetarian meal plan.
patties, dips and hoummos.
ARCH 2017 HEALTHY FOOD GUIDE 45

hfg FEATURES
Preparing a healthy plate

Aim to fill half of your plate with protein-rich foods (including
colourful vegies, a quarter with beans, nuts, lentils and tofu).
fibre-rich, low-GI whole grains And dont forget dairy or
(such as brown rice, quinoa, fortified soy foods for extra
barley or soy-linseed bread), calcium, as well as healthy plant
and the other quarter with fats and whole pieces of fruit.
Whole grains
(oats, brown rice, quinoa,
barley, wholemeal pasta)
Vegies or salad
(both raw and cooked)
Plant proteins
(tofu, legumes, nuts, seeds)
Plus
+ whole fruit (fresh or frozen)
+ healthy fats (avocado, olive oil, nuts, flax seeds, tahini)
+ dairy/dairy alternative (cows milk or fortified soy/nut/rice milk, yoghurt)
FLAVOUR BOOST Chargrilled
Chargrilling vegies, such as
Vegetarian
capsicum, zucchini and nutrition 101
red onions, caramelises
the natural sugars for ne of the big concerns for would-be vegetarians
a richer flavour. s that theyll miss out on nutrients. But with a little
The grill lines look know-how, you can easily meet most of your needs.
appetising, too.
IRON
Important for making red blood cells and
haemoglobin low iron levels can result
Invest in handy in fatigue and low immunity.
kitchen helpers Recommended daily intake 8mg for men and for
women over 50 years; 18mg for younger women.
Invest in your future health with Top vegetarian sources Eggs, beans, lentils, nuts,
these top kitchen gadgets used seeds, fortified cereals and dark green leafy veg.
for preparing vegetarian meals.
Pressure cooker This is CALCIUM
a must-have to help slash the Important for building and maintaining
cooking time of whole grains strong bones and healthy teeth.
and legumes by 75 per cent. Recommended daily intake 1000mg for women
Spiralizer Turn any vegie up to 50 years and men up to 70 years; 1300mg
into fun and creative shapes, for women over 50 years and men over 70 years.
like zoodles (zucchini noodles). Top vegetarian sources Dairy products such as
Mini food processer or milk, cheese and yoghurt (three serves of dairy
blender Perfect for making a day is recommended to help meet our needs).
pesto and curry pastes, these Other sources include fortified soy products and
blenders create big flavour with dairy alternatives, tofu, tahini, nuts and seeds.
minimal effort. Make sure you
get a high-powered one that can VITAMIN B12
process hard foods like nuts. Important for helping to produce energy in
Storage containers For a the body. It also supports the immune system.
lunch in a flash, store and freeze Recommended daily intake 2.4g for men and
your leftovers in freezer-friendly, women. Its a good idea to check your vitamin B12
microwave-safe containers. levels once a year and take a low-dose vitamin B12
Slow cooker Have a hearty supplement, if needed. Vitamin B12 needs extra
home-cooked dinner waiting attention if youre eating little or no dairy or eggs.
for you when you get in the Top vegetarian sources Soy products and milk
door by doing your meal prep alternatives are often fortified with vitamin B12.
in a slow cooker in the morning.
OMEGA-3 FATS
Important for normal brain and heart function,
and maintaining normal blood pressure.
Time-saving Recommended daily intake 430mg for women
appliances and 610mg for men (two servings oily fish/week).
make cooking Top vegetarian sources Flaxseed, canola and soy
legumes a oils, walnuts and flax seeds (linseeds).
breeze!

hfg FEATURES
EAT YOUR
Change the way you talk about food
HFG editor and dietitian Indeed, an interesting thing

happens when you remove the
Brooke Longfield urges guilt you dont feel the need
us to mind our language to hastily shovel food in, or go
around food and bring back for seconds before your
the joy back into eating. conscience catches you. You
actually enjoy these foods even
I
have a vivid memory of being caught, at about more, and you need them less.
seven years old, spoon-in-hand, eating from a To change the way you think
giant tub of Neapolitan ice cream. I remember about food, you need to change
the feelings of shame and guilt feelings Im sure the language you use when you
I wouldnt have felt had I been caught with my hand talk about it. Next time you make
in the fruit bowl. Decades later, ice cream a light jest about digging
still feels like a naughty food to me.
As we grow up, we are programmed
by the world around us to use powerful
language bad, naughty, addictive
Mending your
relationship with
food starts by
into that naughty piece
of cake, try to think about
it differently by focusing
on the pleasure youll be
to describe a range of food we eat. getting from the delicious
As a dietitian, I know many people using positive taste. Be in the moment.
language

struggle to make peace with eating Think about why its so
certain foods because these seemingly enjoyable is it because
harmless words get transferred into a it's fluffy, moist or rich?
judgement on themselves Im a bad person Focusing on the whys helps you
because I ate those biscuits. And so they feel guilty, really appreciate a foods flavour.
ashamed and remorseful. These negative feelings Having enjoyable treats from
can then lead to overeating: oh heck, Ive done it time to time is a wonderful,
now, I may as well finish off the whole packet! healthy part of living well. When
Thinking of any food as good or bad has no you open up your vocabulary
place in a healthy approach to eating. Yes, foods like to new, positive ways of talking
chocolate and ice cream taste really good. Eating about the food you eat, you can
them should be your moment of pleasure. And begin to mend your relationship
its okay to choose to eat food purely for pleasure. with it. Its time to celebrate!
ED! Word
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9Sav

RECIPES
tasty meat-free meals DIY frozen pizzas fast & filling smoothies
LETS GET FRESH

The warm weathers not over
yet, so enjoy our fresh fruit
boats and smoothies. And
we also give you great ideas
for adding extra vegies to
some classic meals in our
Naked bowls pages. Dig in!
Weve done the

hard work for you!
Our recipes are based
on fresh and nutrient-rich
ingredients that are easy to
find and affordable.
Berry & chia
papaya boats, p66 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 doesnt contain
too much energy, saturated
fat, sodium or sugar.
Every dish is tried and
tested at least twice so we
know its a reliable recipe
that tastes great.
Every recipe has a complete
nutrition analysis for your
benefit. The table on p94 helps
you determine how each recipe
works as part of your daily
nutrition and energy needs.
Our food writers work with qualified HIGH

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

hfg RECIPES
rition
NutTIP
These golden
vegie fritters
will boost your
iron stores Sweetcorn, zucchini
& tofu fritters with
chive cottage cheese
(See recipe on p57)
MEAT-FREE
SPECIAL
Vego-rama
Be inspired by our delicious meat-free meals that the whole family will love.
Recipes: Chrissy Freer. Photography: Mark OMeara. Styling: Marie-Hlne Clauzon. Food prep: Sarah Mayoh.
Spice-roasted
cauliflower, quinoa
& pepita pilaf
(See recipe on p58)

hfg RECIPES
5 1
rewards youll reap by
cutting back on meat
Save money. Red meat is expensive, so by cutting back, you
will notice an attractive dent in your weekly shopping bill.
2 Lose weight. All those vegies, legumes and whole grains are
packed with fibre, which will keep you feeling full for longer.
3 Keep cholesterol in check. Unlike animal fats, plant fats such as

avocado and nuts are low in cholesterol-raising saturated fat.
4 Lower your cancer risk. Brightly coloured fruit and vegies are
high in cancer-fighting antioxidants, such as vitamin C and E.
5 Help the environment. Climate change experts recommend

eating less meat to help reduce greenhouse-gas emissions.
Chilli tofu & noodle 1 Combine cornflour and chilli

lettuce wraps flakes in a large zip-lock bag.
Serves 4 Cost per serve $3.50 Add tofu, seal bag and toss to
Time to make 25 min coat. Remove tofu and set aside.
9dairy free 9vegetarian 2 Toss together cabbage, carrot
9diabetes friendly and snow peas in a large bowl.
Combine lime juice, chilli, sugar
2 tablespoons cornflour and soy in a small bowl, stirring
teaspoon dried to dissolve the sugar. Set aside.
chilli flakes 3 Cook the rice noodles
350g firm tofu, according to packet
drained, cut into Firm tofu is instructions, or until
1.5cm cubes high in calcium al dente. Rinse under
red cabbage, & absorbs the cold running water,
trimmed, shredded spicy flavours of then drain well and
2 large carrots, grated this dish set aside to cool.
150g snow peas, 4 Meanwhile, heat
trimmed, thinly sliced the olive oil in a large wok
1 tablespoons lime juice over high heat. Stir-fry the tofu,
1 long red chilli, seeded, in 2 batches, for 34 minutes, or
finely chopped until golden and crisp. Transfer
1 tablespoon reduced-salt tofu to a plate lined with paper
soy sauce towels to soak up any excess oil.
PER SERVE
1 teaspoon caster sugar 5 Divide the noodles and salad
100g brown rice between lettuce leaves. Top with 1296kJ/310cal Sugars 5.5g
Protein 15.6g Fibre 10.9g
vermicelli noodles stir-fried tofu and drizzle with the Total Fat 11.4g Sodium 251mg
1 tablespoon olive oil chillilime dressing. Serve lettuce Sat Fat 1.7g Calcium 327mg
Carbs 30.6g Iron 3.7mg
8 large iceberg lettuce leaves wraps immediately.
Chilli tofu &
noodle lettuce
wraps

hfg RECIPES
Kale & broccolini

rice with fried egg
PER SERVE
1367kJ/327cal Sugars 4.5g
Total Fat 8.9g Sodium 460mg
Sat Fat 2.2g Calcium 82mg
Kale & broccolini 3 Meanwhile, lightly spray a large cup (115g) reduced-fat
rice with fried egg non-stick frying pan with oil and cottage cheese
Serves 4 Cost per serve $3.00 place over medium-high heat. Fry 100g baby rocket leaves,
Time to make 30 min the eggs for 23 minutes until just to serve
9gluten free 9vegetarian set, or cooked to your liking.
9dairy free 9diabetes friendly 4 Divide rice between 4 serving 1 Whisk eggs in a large bowl
bowls and top each with a fried until well combined. Slowly
1 tablespoon olive oil egg and extra shallots. whisk in the flour until smooth.
4 shallots, thinly Use any Cooks tip 1 small bunch Add mashed tofu, corn, zucchini,
sliced, plus extra leftover vegies or large bunch kale 2 tablespoons of the chives and
to garnish from the bottom will give 100g trimmed. 2 teaspoons of the lemon zest.
2 garlic cloves, of the fridge in Serving suggestion Stir until well combined; season
crushed this rice dish For a spicy kick, you can with cracked black pepper.
2 teaspoons grated serve the rice drizzled with 2 Heat half of the olive oil in a
fresh ginger a little hot chilli sauce. large non-stick frying pan over
2 medium carrots, medium-high. Add 3 x -cups of
peeled, cut into matchsticks mixture to pan and cook fritters
2 bunches broccolini, trimmed, Sweetcorn, for 23 minutes each side, or
cut into 4cm lengths zucchini & until golden and cooked through.
1 large red capsicum, tofu fritters Repeat with remaining batter to
seeded, thinly sliced with chive make 12 fritters in total, adding
100g trimmed kale, chopped cottage the remaining oil as necessary.
(see Cooks tip) cheese (p52) 3 Meanwhile, combine chilli,
2 cups cooked brown rice Serves 4 cottage cheese, the remaining
1 tablespoons reduced-salt, Cost per serve $4.55 chives and zest in a bowl. Serve
gluten-free tamari Time to make 35 min fritters topped with a dollop
rition
NutTIP
4 eggs 9vegetarian of cottage cheese and
9diabetes friendly Going meat free baby rocket leaves.
1 Heat olive oil in a large wok can help reduce Note Tofu fritters are
over high heat. Stir-fry sliced 4 eggs your risk of suitable to freesze. You
shallots, garlic and ginger for cup wholemeal diabetes can use fresh or canned
30 seconds, or until fragrant. self-raising flour corn kernels in this recipe.
Add the carrot, broccolini and 250g firm tofu, mashed
HIGH
2 tablespoons of water; stir-fry 1 cups canned corn kernels PROTEIN
for 1 minute. Add the capsicum 2 large zucchini, coarsely

and stir-fry for 12 minutes, or grated, squeezed to
until vegetables are starting to remove excess moisture
PER SERVE (3 fritters)
soften. Add the kale; stir-fry for cup chopped fresh chives
12 minutes, or until just wilted. 3 teaspoons lemon zest 1512kJ/362cal Sugars 5.3g
2 Add brown rice and tamari, 1 tablespoon olive oil Total Fat 16.6g Sodium 262mg
and toss gently until combined 1 long red chilli, seeded, Sat Fat 3.3g Calcium 322mg
and heated through. finely chopped

hfg RECIPES
Spice- prepared tray, sprinkle evenly 2 x 250g punnets cherry

roasted with spice mixture. Lightly spray tomatoes, halved
cauliflower, with olive oil. Roast for 250g wholemeal or
quinoa & 3035 minutes, or until u t
N TIPrition spelt pasta
pepita pilaf golden and tender. 1 tablespoon olive oil
(p53) 2 Meanwhile, heat
Get half your 1 leek, white part only,
daily fibre needs
Serves 4 Cost per serve $3.55 the olive oil in a thinly sliced
in this delicious
Time to make 45 min medium saucepan pasta dish 2 garlic cloves, crushed
9gluten free 9vegetarian over medium heat. 1 x 400g can no-added-
9dairy free 9diabetes friendly Saut the onion for salt lentils, rinsed, drained
5 minutes, or until softened. 120g baby spinach
1 teaspoon turmeric Add garlic and the remaining 2 teaspoons balsamic
2 teaspoons cumin cumin, and cook, stirring, for vinegar
medium head cauliflower, 1 minute, or until fragrant. Add cup (115g) reduced-fat fresh
cut into florets the quinoa, vegetable stock ricotta, crumbled, to serve
1 medium red capsicum, and cup of water, and bring
seeded, cut into to the boil. Cover, reduce 1 Preheat oven to 160C. Line
1.5cm cubes heat to low and simmer a large baking tray with baking
A can of
2 medium zucchini, chickpeas adds for 1215 minutes, or until paper. Place tomatoes cut side
cut into 1.5cm satisfying protein the liquid has evaporated up on prepared tray and lightly
cubes in the quickest & and quinoa is al dente. spray with olive oil. Roast for
1 x 400g can easiest way 3 Stir roasted vegetables, 810 minutes, or until just wilted.
no-added-salt chickpeas and parsley 2 Meanwhile, cook pasta in a
chickpeas, rinsed, through the quinoa. Season large saucepan of boiling water
drained, patted dry with cracked black pepper and following packet instructions,
1 tablespoon olive oil scatter with toasted pepitas. or until al dente. Drain well.
1 medium onion, 3 Heat the olive oil in a large
finely chopped non-stick frying pan over
2 garlic cloves, crushed medium heat. Saut leek for
PER SERVE
1 cup (200g) quinoa, 5 minutes, or until softened.
rinsed, drained Protein 16.3g Fibre 12.2g
Add the garlic and cook for
1 cup reduced-salt, gluten-free Total Fat 11.4g Sodium 289mg 30 seconds, or until fragrant.
vegetable stock Add the drained lentils and
2 tablespoons chopped baby spinach, and cook,
flat-leaf parsley stirring, for 2 minutes, or until
1 tablespoon lightly the spinach is just wilted. Stir
toasted pepitas Roasted through the balsamic vinegar.
tomato & 4 Toss pasta with the tomatoes
1 Preheat oven to 180C. Line lentil pasta and lentil mixture. Season with
a large baking tray with baking with ricotta cracked black pepper and serve
paper. Combine turmeric and Serves 4 Cost per serve $4.15 topped with crumbled ricotta.
1 teaspoon cumin. Arrange Time to make 25 min Cooks tip You can replace the
cauliflower florets, capsicum, 9diabetes friendly lentils with chickpeas or any type
zucchini and chickpeas on 9vegetarian of canned beans, if you prefer.
Roasted tomato
& lentil pasta
with ricotta
PER SERVE

hfg RECIPES
Naked
No more bursting burritos or
tacos! Bowl food is a tasty way
to pack more veg into your day.
bowls Smoky beef & slaw

nachos bowl
(See recipe on p63)
hos bowl
Nac
l
Sushi bow
Recipes: Chrissy Freer. Photography: Mark OMeara. Styling: Marie-Hlne Clauzon. Food prep: Sarah Mayoh.
Seared salmon
sushi bowl
(See recipe on p64)
HIGH
PROTEIN
PER SERVE
Carbs 43.7g Iron 2.5mg Show us your style on @hfgaustralia

hfg RECIPES
rito bowl
Bur
HIGH
PROTEIN
Chipotle chicken &
PER SERVE quinoa burrito bowl
Chipotle chicken & the corn for 8 minutes, turning, 1 x 200g punnet grape
quinoa burrito bowl or until tender. Grill the chicken tomatoes, halved
Serves 4 Cost per serve $4.50 for 23 minutes each side, or 1 medium ripe avocado,
Time to make 50 min until golden brown and cooked mashed
9gluten free 9diabetes friendly through. Set both aside to cool Lime wedges, to serve
for 5 minutes before thickly
1 tablespoon lime juice slicing the chicken and cutting 1 Preheat oven to 180C. Place
1 teaspoon chipotle corn kernels from the cobs. tortilla triangles on a baking
tabasco sauce 4 Divide the salad leaves, diced tray lined with baking paper
2 teaspoons olive oil tomato, quinoa, corn and sliced and spray with olive oil. Bake
2 chicken breast fillets chicken between serving bowls. for 1215 minutes, or until
(500g), fat trimmed, Top with a dollop of yoghurt and golden and crisp, turning
halved horizontally the extra coriander leaves. halfway through cooking time.
cup (150g) quinoa, 2 Meanwhile, combine paprika,
rinsed, drained cumin and sugar. Rub the spice
1 large zucchini, grated mixture evenly over both sides
2 tablespoons chopped of the rump steaks and spray
coriander leaves, plus lightly with olive oil. Preheat
extra leaves, to garnish a chargrill pan or barbecue
2 corn cobs, husks hotplate to medium-high. Grill
and silks removed steaks for 23 minutes each side,
120g mixed salad leaves for medium, or until cooked to
2 large vine-ripened your liking. Transfer to a plate,
tomatoes, diced cover loosely with foil and rest
cup reduced-fat plain for 5 minutes. Thinly slice.
yoghurt, to serve Smoky beef & slaw 3 Combine the cabbage, carrot,
nachos bowl (p60) coriander and yoghurt in a large
1 Combine lime, chipotle and Serves 4 Cost per serve $4.95 bowl. Divide the slaw between
olive oil in a shallow glass or Time to make 25 min serving bowls. Top each with
ceramic dish. Add the chicken 9gluten free 9diabetes friendly tortilla crisps, beef, tomatoes
and turn to coat well. Cover and and a dollop of avocado. Add
place in the fridge to marinate 4 gluten-free corn tortillas, a lime wedge, to serve.
for at least 30 minutes. cut into triangles Cooks tip A squeeze of lime
2 Place quinoa and 1 cups of 1 teaspoon smoked paprika or lemon juice added to the
water in a medium saucepan, 2 teaspoons cumin avocado will stop it discolouring.
and bring to the boil. Cover, 2 teaspoons brown sugar
HIGH
reduce heat to low, and simmer 2 x 250g lean rump steaks, PROTEIN
for 12 minutes, or until water fat trimmed

has evaporated and quinoa is medium white cabbage,
al dente. Stir through zucchini trimmed, shredded
PER SERVE
and coriander. Set aside. 2 large carrots, peeled, grated
3 Meanwhile, heat a chargrill 2 tablespoons coarsely 1537kJ/368cal Sugars 7.2g
pan or barbecue hotplate to chopped coriander leaves Total Fat 19.8g Sodium 243mg
medium-high. Spray corn cobs 2 tablespoons reduced-fat Sat Fat 5.2g Calcium 90mg
and chicken with olive oil. Grill plain yoghurt

hfg RECIPES
for medium, or until cooked

to your liking. Transfer to a How to build a
plate and cool for 5 minutes. balanced bowl
Flake into chunks with a fork.
Start with a bed of leafy
3 Combine soy sauce, lemon
greens, such as spinach,
juice, mirin and ginger in a small
mixed leaves, or rocket,
bowl to make ponzu dressing. for an antioxidant boost.
4 Divide the rice, salad leaves, Add high-fibre carbs to
cucumber, carrots and radishes provide gut-friendly fibre.
between serving bowls. Top Try quinoa, sweet potato,
each with salmon, and drizzle brown rice or grainy bread.
Seared salmon with ponzu dressing. Sprinkle Top with satisfying
sushi bowl (p61) with extra sesame seeds. protein such as grilled
Serves 4 Cost per serve $4.60 Cooks tip You can substitute chicken, canned fish,
Time to make 35 min the red radishes with half a eggs, tofu and legumes
(chickpeas/beans/lentils).
9dairy free 9diabetes friendly small red onion, thinly sliced.
Finish with heart-healthy
fats for extra flavour, such
1 cup (200g) brown rice
2 teaspoons sesame oil Taco bowl with as olive oil, avocado or feta.
2 teaspoons lightly toasted spicy beans

sesame seeds, plus extra, Serves 4 Cost per serve $3.85 until softened. Add garlic and
to garnish Time to make 45 min spices, and cook, stirring, for
2 x 200g skinless salmon fillets 9gluten free 9vegetarian 1 minute, or until fragrant.
1 tablespoon reduced-salt 9diabetes friendly 2 Add the tomatoes; simmer
soy sauce for 34 minutes. Add chopped
1 tablespoon lemon juice 1 tablespoon olive oil sweet potato and beans with
1 tablespoon mirin 1 medium red onion, 1 cup of water, and bring to the
1 teaspoon grated fresh ginger finely chopped boil. Partially cover and simmer
100g mixed baby salad leaves 2 garlic cloves, crushed for 20 minutes, or until potato
1 large Continental cucumber 1 teaspoon cumin is tender and mixture is thick.
halved, seeded, thinly sliced teaspoon dried chilli flakes 3 Meanwhile, divide the baby
2 large carrots, peeled, 4 large vine-ripened spinach and sliced cucumber
cut into thin matchsticks tomatoes, chopped between serving bowls. Top
4 medium radishes, cut 350g sweet potato, peeled, with the bean mixture, sliced
into thin matchsticks cut into 1cm cubes avocado and crumbled feta.
1 x 400g can black beans, Cooks tip You can freeze the
1 Cook brown rice following rinsed, drained sweet potato and black bean
packet instructions, or until 120g baby spinach mixture to use on busy nights.
al dente. Drain. Toss rice with 1 large Continental cucumber,
1 teaspoon each of the sesame thinly sliced
oil and the sesame seeds. 1 medium ripe avocado, sliced
PER SERVE
2 Meanwhile, brush salmon with 80g reduced-fat feta, crumbled
remaining sesame oil. Preheat 1809kJ/433cal Sugars 13.6g
a chargrill pan or barbecue 1 Heat the olive oil in a large Total Fat 21.5g Sodium 270mg
hotplate to medium-high. Cook saucepan over medium heat. Sat Fat 5.6g Calcium 177mg
salmon for 2 minutes each side, Saut onion for 5 minutes, or
Weve given classic flavours
a healthy makeover!
l
Taco bow
Taco bowl with

spicy beans

hfg RECIPES
Taste the
TROPICS
Sail away to an island paradise at breakfast-time
with these refreshing, fibre-packed fruit boats.
Berry & chia 1 Cut the papaya or paw paw in

papaya boats half, lengthways, and scoop out
Serves 4 Cost per serve $3.90 the seeds. Combine kiwi fruit,
Time to make 15 min strawberries and raspberries in
9gluten free 9diabetes friendly a bowl. Spoon the fruit mixture
into papaya or paw paw halves.
2 small papaya or paw paw 2 Place fruit boats onto 4 serving
(about 550600g each) plates. Top each with a dollop of
2 small kiwi fruit, peeled, yoghurt. Scatter with coconut
chopped flakes, chia seeds, pepitas and
1 x 250g punnet strawberries, chopped pistachios, and serve.
hulled, sliced or chopped Note These also taste delicious
1 x 125g punnet raspberries when served with a drizzle of
1 cup reduced-fat Greek-style fresh passionfruit pulp. Yum!
or vanilla yoghurt
2 tablespoons toasted
coconut flakes
PER SERVE
1 tablespoons white
chia seeds 1001kJ/240cal Sugars 22.6g
1 tablespoon pepitas Total Fat 8.8g Sodium 64mg
2 tablespoons chopped Sat Fat 2.5g Calcium 251mg
pistachios
Recipe: Kerrie Ray. Photography: Mark OMeara. Styling: Marie-Hlne Clauzon. Food prep: Sarah Mayoh.
Berry & chia

papaya boats
MARCH 2017 HEALTHY FOOD GUIDE

67
hfg RECIPES
5pm PANIC Enjoy our fuss-free weeknight meals in just 30 minutes!

VERe
COcip
re
youll need
lasagne sheets
Free-form
individual tomato
+
& ricotta lasagne
MONDAY baby truss tomatoes
Free-form and cook for 12 minutes, or until

individual tomato just softened. Remove and set
& ricotta lasagne aside. Cook remaining tomatoes
Serves 4 Cost per serve $4.65 for 34 minutes, until blistered.
Time to make 30 min Gently crush and remove from
Styling: Marie-Hlne Clauzon & Yael Grinham (lasagne only). Food prep: Sarah Mayoh.
baby spinach
Recipes: Liz Macri & Megan Cameron-Lee (lasagne only). Photography: Mark OMeara.
9diabetes friendly 9vegetarian pan. Set aside. Add spinach to
4 fresh lasagne sheets,

pan in two batches and toss to
wilt. Remove pan from heat. +
each cut into 6 squares 3 Assemble on serving plates by
400g baby truss tomatoes, layering lasagne squares with
left on vine, cut into threes crushed tomatoes, spinach and
300g baby spinach blobs of ricotta and pesto. Top
1 cup fresh reduced-fat ricotta with shaved parmesan, pine nuts
cup basil pesto and remaining truss tomatoes. reduced-fat ricotta
2 tablespoons pine nuts, toasted
2 tablespoons shaved parmesan
Serve lasagne with salad leaves.
Cooks tip Make this lasagne +
4 cups mixed leaves, to serve gluten free, by using gluten-free
lasagne sheets and check that
1 Cook lasagne sheets in a pot the pesto is gluten free.
of boiling water for 5 minutes,
or until al dente. Drain; then
cover with warm water so the basil pesto
PER SERVE
sheets dont stick together.
plus
2 Meanwhile, spray a large + pine nuts
non-stick frying pan with olive Total Fat 19.6g Sodium 401mg + parmesan
oil and set over medium heat. Sat Fat 5.9g Calcium 280mg + mixed leaves
Add half the baby tomatoes

hfg RECIPES
Blackened salmon
with creamy herbed
potato salad
HIGH
PROTEIN
PER SERVE
TUESDAY Carbs 32.7g Iron 4.3mg
Blackened salmon 2 tablespoons chopped first, for 23 minutes each side,

with creamy herbed flat-leaf parsley or until cooked to your liking.
potato salad 2 tablespoons chopped chives 3 Chop potatoes into bite-sized
Serves 4 Cost per serve $6.75 600g frozen mixed pieces. Transfer to a large bowl.
Time to make 25 min vegetables Add the dip, chopped parsley
9diabetes friendly and chives, and stir well to coat.
1 Boil potatoes for 15 minutes, 4 Cook vegetables following
600g baby white potatoes, or until tender. Drain well and packet directions, until tender.
scrubbed, skin on set aside to cool slightly. Serve salmon with potato salad
4 x 150g boneless 2 Meanwhile, spray salmon and vegetables, and garnish with
salmon fillets, skin on with olive oil and sprinkle with extra parsley leaves, if desired.
2 teaspoons paprika paprika. Heat a non-stick frying Note We used a yoghurt-based
1 x 150g tub Chobani Roasted pan over medium-high heat. Chobani Mez Dip for the potato
Red Pepper Mez Dip Cook salmon, skin side down salad to give it a creamy texture.
youll need plus

+ paprika
+ + + + chives
+ frozen mixed
vegetables
white potatoes salmon fillets roasted capsicum dip flat-leaf parsley
WEDNESDAY
Curried chicken Stand for 5 minutes. Sprinkle
& vegie noodles with extra chopped peanuts
with peanut sauce and serve with lime wedges.
Serves 4 Cost per serve $4.90 Cooks tip Use a vegie peeler
Time to make 30 min to cut asparagus into ribbons.
9gluten free 9dairy free Note If desired, top with fresh
9diabetes friendly coriander and sliced red chilli.
HIGH
cup unsalted toasted peanuts, PROTEIN
plus extra 1 tablespoon,

PER SERVE
finely chopped, to serve
1 cup reduced-fat coconut milk
2 tablespoons lime juice, Total Fat 12.9g Sodium 79mg
Curried chicken
Sat Fat 5.4g Calcium 80mg & vegie noodles
plus lime wedges, to serve
Carbs 18.4g Iron 3.7mg with peanut sauce
2 teaspoons gluten-free
mild curry powder
2 corn cobs, silks removed
2 large carrots, peeled, trimmed
2 large zucchini, trimmed
1 bunch asparagus, cut into
long ribbons (see Cooks tip)
1 cups skinless barbecued
chicken breast, shredded
1 Finely blitz peanuts, then place

in a saucepan with coconut milk,
lime juice and curry powder.
Bring to the boil, then simmer,
uncovered, for 5 minutes, or until
reduced by about one-third. Cool.
2 Meanwhile, boil or steam
corn cobs until tender. Remove
the kernels with a sharp knife.
3 Using a spiralizer, cut carrot
and zucchini into noodles. Place
in a large bowl with corn kernels,
asparagus and chicken. Add the
coconut mixture and toss to coat.
youll need plus

+ coconut milk
+ + curry powder
+ carrots
+ zucchini
lime s peanuts + BBQ chicken breast

hfg RECIPES
youll need
beef rump
+ THURSDAY
Oregano beef 3 Heat a large non-stick frying
skewers with pan over medium-high heat.
cucumber & Cook the skewers, turning, for
feta crumble 68 minutes until browned, or
reduced-fat feta
Serves 4 Cost per serve $6.80 cooked to your liking.
+ Time to make 30 min
9diabetes friendly
4 Meanwhile, thinly slice the
remaining capsicum. Arrange
sliced cucumber and capsicum
500g beef rump or scotch fillet, on a serving plate. Drizzle with
trimmed, cut into 3cm pieces 1 tablespoon of lemon juice.
2 teaspoons dried oregano Combine the crumbled feta
2 medium red capsicums and remaining oregano in a
red capsicum 1 large red onion, coarsely small bowl and scatter over
+ chopped into 16 pieces

1 tablespoon olive oil
the cucumber salad.
5 Transfer the skewers to serving
2 medium Lebanese cucumbers, plates. Add the remaining lemon
halved lengthways, juice to the hot pan and bring to
thinly sliced the boil. Spoon the pan juices
cup lemon juice, plus over the skewers and serve with
lemon zest to serve cucumber salad and wholegrain
75g reduced-fat feta, crumbled sourdough. Sprinkle skewers
8 small slices wholegrain with the lemon zest, and serve.
sourdough Cooks tip Soak the wooden
skewers (if using) for 10 minutes
1 Place beef in a medium bowl in water to prevent burning.
and sprinkle with 1 teaspoons
HIGH
of oregano. Toss well to coat. PROTEIN
2 Coarsely chop 1 capsicums
PER SERVE
into 24 pieces. Thread the beef,
p 1801kJ/431cal Sugars 6.9g
onion and capsicum alternately
+ dried oregano Protein 42.0g Fibre 7.0g
+ olive oil & red onion onto 8 large metal or wooden Total Fat 13.1g Sodium 593mg
skewers. Drizzle beef and vegie Sat Fat 5.2g Calcium 178mg
+ sourdough Carbs 31.5g Iron 5.0mg
skewers with the olive oil.
hfg RECIPES
Pumpkin fritters
with hoummus
& chilli pesto oil
youll need
FRIDAY
Pumpkin fritters
with hoummus
& chilli pesto oil pumpkin
Serves 4 Cost per serve $4.15
Time to make 30 min
9diabetes friendly 9vegetarian
+
500g Kent pumpkin, peeled,
coarsely grated
2 large zucchini, trimmed,
zu
coarsely grated, squeezed
of excess moisture
1 egg, lightly beaten
+
cup self-raising flour
1 tablespoon chilli pesto dip
80g mixed baby leaf salad
with beetroot
3 red radishes, cut into egg
matchsticks
cup reduced-fat hoummos +
1 Combine pumpkin, zucchini,
egg and flour in a large bowl.
2 Heat 2 teaspoons of olive oil in
a large non-stick frying pan over
medium-high heat. Spoon 6 x red radish
-cupfuls of pumpkin batter into
pan. Cook fritters for 3 minutes
each side, or until golden and
cooked through. Repeat to make
12 fritters, adding oil if necessary.
3 Mix pesto dip with 2 teaspoons
of olive oil in a small bowl. Toss
salad leaves and sliced radishes re
PER SERVE
together in a medium bowl.
4 Spread 1 tablespoon of the
plu
Protein 8.7g Fibre 4.4g + self-raising flour
Total Fat 15.7g Sodium 234mg hoummos on each serving plate. + chilli pesto dip
Sat Fat 2.4g Calcium 62mg Top with salad and fritters. Serve
Carbs 27.6g Iron 1.4mg + baby leaf salad
drizzled with pesto oil.

hfg RECIPES
Almond butter,
strawberries &
coconut flakes
Top
that!
Peckish? Whether youre
craving sweet or savoury,
here are six healthy ideas
for when hunger strikes. Smoked
salmon,
avocado
P
lain rice cakes dont offer much
& capers
satisfaction, but when you add
these tasty, healthy toppings
you transform that simple cracker into
a satisfying snack for any time of day.
If youre snacking on the run, pack
the rice cake and fillings separately
and assemble when you are ready
to eat. One topped cracker is the
ideal size for a between-meal snack,
so next time youre feeling peckish,
try one of these delicious combos.
This is an extract
from Happy,
Healthy, Strong
by Rachael Finch,
published by
HarperCollins
(RRP $35) and
is now available
from all good booksellers or online.
Peanut butter, Mexican avocado
banana & & fried egg
cinnamon
Hummus, tomato,
cucumber &
parsley
Tahini,
raspberries,
cacao nibs &
shredded coconut
See all topping recipes overleaf

hfg RECIPES
Almond Hummus,
butter, Mexican tomato,
strawberries avocado cucumber
& coconut & fried & parsley
flakes egg 9gluten free
9gluten free 9dairy free 9gluten free 9dairy free 9dairy free 9vegetarian
9vegetarian 9vegetarian tablespoon hummus
tablespoon almond butter avocado, sliced 23 slices tomato
23 strawberries, hulled 23 jalapeo chillies, chopped 34 slices cucumber
and sliced 1 free-range egg, fried 2 teaspoons chopped parsley
1 teaspoon coconut flakes Squeeze of lemon juice
1 Spread the hummus on the
1 Spread the almond butter 1 Spread the avocado on the rice rice cake, and top with the
on the rice cake, top with the cake. Scatter over the chillies and tomato and cucumber slices.
strawberries and scatter over top with the fried egg. Squeeze Scatter over the parsley.
the coconut flakes. over the lemon juice.
HIGH HIGH
PROTEIN PROTEIN
PER SERVE
PER SERVE PER SERVE 312kJ/75cal Sugars 1.9g
552kJ/132cal Sugars 1.7g 999kJ/239cal Sugars 0.6g
Protein 5.1g Fibre 2.6g Protein 8.5g Fibre 1.4g
Total Fat 7.8g Sodium 37mg Total Fat 19.1g Sodium 133mg
Sat Fat 1.9g Calcium 12mg Sat Fat 4.6g Calcium 36mg
Carbs 9.2g Iron 0.6mg Carbs 7.8g Iron 1.5mg
Tahini,
Peanut raspberries,
butter, Smoked cacao nibs
banana & salmon, & shredded
cinnamon avocado coconut
9gluten free & capers 9gluten free 9dairy free
9dairy free 9vegetarian 9gluten free 9dairy free 9vegetarian
tablespoon peanut butter 12 slices smoked salmon tablespoon tahini
banana, sliced avocado, sliced Small handful fresh raspberries
teaspoon ground 1 teaspoon capers 1 teaspoon shredded coconut
cinnamon 1 teaspoon cacao nibs
1 Put the smoked salmon on
1 Spread the peanut butter the rice cake and top with the 1 Spread the tahini on the rice
on the rice cake, top with the avocado slices and capers. cake, top with the raspberries
banana slices and sprinkle Tip Top crackers with chopped and scatter over the shredded
over the cinnamon. parsley leaves, if you prefer. coconut and the cacao nibs.
HIGH HIGH
PROTEIN PROTEIN
PER SERVE PER SERVE PER SERVE

642kJ/154cal Sugars 7.6g 821kJ/196cal Sugars 0.7g 521kJ/125cal Sugars 2.8g
Protein 5.1g Fibre 3.7g Protein 7.9g Fibre 2.3g Protein 3.0g Fibre 3.7g
Total Fat 6.9g Sodium 35mg Total Fat 14.4g Sodium 378mg Total Fat 9.4g Sodium 13g
Sat Fat 1.1g Calcium 18mg Sat Fat 3.2g Calcium 15mg Sat Fat 1.6g Calcium 43mg
Carbs 16.5g Iron 1.0mg Carbs 7.7g Iron 0.7mg Carbs 4.9g Iron 0.8mg
Meal for one
Extra greens give this classic summer salad a light and fresh makeover!
Chicken Caesar salad 1 anchovy fillet (optional) and chopped anchovy, if using.
Serves 1 Cost per serve $5.15 1 tablespoon grated parmesan Season with black pepper and
Time to make 15 min serve topped with parmesan.
1 Steam or microwave broccoli Cooks tip To cook a soft-boiled
cup broccoli florets and asparagus for 90 seconds, egg, place egg in a pot of boiling
5 asparagus spears or until tender. Run under cold water for 5 minutes, then remove
1 slice wholegrain sourdough water to cool. Toast sourdough and run under cold water.
2 cups baby cos lettuce and break into small chunks.
HIGH
100g cooked chicken breast, 2 Place asparagus, broccoli, PROTEIN
shredded lettuce and chicken in a bowl.

PER SERVE
1 tablespoon store-bought Add dressing and sourdough
Caesar dressing chunks and toss to combine.
1 soft-boiled egg, quartered 3 Transfer the salad to a serving Total Fat 19.2g Sodium 822mg
(see Cooks tip) plate, and top with egg quarters Sat Fat 5.6g Calcium 194mg
Chicken Caesar salad

Recipe: Niki Bezzant. Photography: Devin Hart. Styling & food prep: Sarah Swain.

hfg RECIPES
Easy
FREEZY!
Ditch those takeout menus. Our healthy, freezer-friendly pizzas
are your new Friday-night staple. Make pizzas ahead of time and
store in the freezer for a delicious family meal ready in minutes!
Individual Pizza base onto a lightly floured chopping
freezer pizzas 1 tablespoon dried yeast board or benchtop, and knead
Makes 8 small pizzas + sauce teaspoon sugar until the dough becomes
Cost per serve $1.45, plus 1 cup tepid water smooth and elastic,
additional toppings 3 cups plain flour These pizza or about 5 minutes.
Time to make 40 min, plus 1 teaspoon salt bases taste just Return the dough
4550 min proving time 1 tablespoon olive oil as good using to bowl, cover with
gluten-free
a teatowel and place
flour
Pizza sauce 1 To make pizza sauce, in a warm place until
1 tablespoon olive oil heat olive oil in a large it has doubled in size,
1 large onion, chopped saucepan over medium heat. or about 30 minutes.
2 celery stalks, chopped Saut onion, celery and garlic 5 Preheat the oven to 220C
3 garlic cloves, crushed for 2 minutes, then add tomatoes and line two large baking trays
1 x 400g can no-added-salt and cook for a further 5 minutes. with a sheet of baking paper.
chopped tomatoes 2 Stir in remaining ingredients. 6 Punch down the dough, then
1 medium carrot, Bring to the boil, reduce heat knead again for 1 minute. Divide
finely chopped and simmer for 15 minutes, or dough into 8 equal portions and
1 bay leaf until sauce is thickened, stirring form into balls. Press or roll out
cup chopped ritio often. Remove bay leaf. Pure balls into 1520cm pizza bases.
NutTIP n
basil leaves sauce and allow to cool. 7 Place the pizza bases on the
1 teaspoon Fresh & dried 3 Meanwhile, make pizza prepared baking trays and bake
dried herbs add loads bases. Place the dried yeast, for 34 minutes to partially cook.
oregano
of salt-free Remove from the oven and leave
sugar and water in a large
flavour
1 tablespoon bowl. Set aside for 15 minutes, to cool on wire racks.
chopped or until mixture turns frothy. 8 Once cool, spread pizza sauce
flat-leaf parsley 4 Sift flour and salt into the bowl over bases and top with desired
cup reduced-salt of yeast mixture. Add olive oil toppings (turn the page for our
vegetable stock and mix well. Turn the dough out two healthy suggestions).
Chicken &
asparagus pizza
(See recipe overleaf)
Vegetarian pizza
(See recipe overleaf)
Recipes & food styling: Jo Bridgford. Photography: Melanie Jenkins.

hfg RECIPES
Try these tasty toppings!

2 cups asparagus, sliced
in 5cm pieces
2 cups mushrooms, sliced
2 cups grated reduced-fat
cheddar
100g baby spinach, to garnish
1 Add toppings, except spinach,

to pizzas. Wrap each pizza in Vegetarian pizzas
cling wrap, then aluminium Makes 8 small pizzas Cost per
foil. Freeze until ready to eat. pizza $3.90 Time to make 10 min,
2 To serve, defrost pizzas plus defrosting time
Chicken & Cooks for 510 minutes and 9diabetes friendly 9vegetarian
asparagus TIP preheat oven to 220C.
pizzas Pizzas will keep 3 Bake for 10 minutes, 8 Individual freezer pizzas (p80)
in the freezer,
Makes 8 small pizzas wrapped, for up or until base is crispy 1 x 250g punnet cherry
Cost per pizza $3.30 to six weeks and cheese has melted. tomatoes, halved
Time to make 10 min, Top with baby spinach. 1 cup zucchini, thinly sliced
plus defrosting time 2 cups mushrooms, sliced
HIGH
9diabetes friendly PROTEIN 1 cup red onion, thinly sliced
2 cups grated reduced-fat
PER SERVE (1 individual pizza)
8 Individual freezer cheddar
pizzas (p80) 1696kJ/406cal Sugars 5.0g 1 cup basil leaves, to garnish
150g cooked chicken Total Fat 14.1g Sodium 557mg
breast, shredded Sat Fat 5.8g Calcium 304mg 1 Add toppings, except basil,
1 cup red onion, thinly sliced to pizzas. Wrap each pizza in
cling wrap, then aluminium
foil. Freeze until ready to eat.
2 To serve, defrost pizzas for
More ideas from the deep freeze 510 minutes and preheat
2 ways with leftover pizza base dough: the oven to 220C.
Roll dough until super thin, drizzle with 3 Bake for 10 minutes, or until
olive oil and dried herbs, and bake until base is crispy and cheese has
crisp; then break into pieces and use as crackers. melted. Top with basil leaves.
Fill half of the base with toppings, then fold to make a calzone.
2 ways with leftover pizza sauce:

Freeze leftover sauce into ice cube trays to add into stews PER SERVE (1 individual pizza)
and casseroles, or use as a base for a quick pasta sauce. 1584kJ/379cal Sugars 5.4g
Add sauce to sauted vegetables such as eggplant, capsicum Protein 16.8g Fibre 5.8g
and zucchini for a quick ratatouille or to add to couscous. Sat Fat 5.4g Calcium 303mg
hfg RECIPES
Love, HFG
MAKEO
VER
Italian tyle
Swoon over its creamy flavour but kiss away the
kilojoules! Our pasta makeover is heaven on a plate!
Pasta alfredo with 2 Meanwhile, heat the olive oil

Creamy
summer vegies in a large non-stick frying pan
flavour that's
85% lower in
Serves 4 Cost per serve $4.40 over medium-high heat. Saut
saturated fat
Hands-on time 20 min onion and garlic for 34 minutes,
Cooking time 15 min or until softened. Add the thyme
9vegetarian leaves and cook for a further
minute, or until fragrant.
325g wholemeal spaghetti 3 Add flour to pan and stir to
2 teaspoons olive oil coat onions. Gradually add milk, HIGH
PROTEIN
1 medium brown onion, stirring constantly, until smooth.
finely chopped Bring mixture to the boil, over a
3 garlic cloves, crushed medium heat. Cook, stirring, for
3 teaspoons thyme leaves 45 minutes, or until thickened.
Recipe: Liz Macri. Photography: Mark O'Meara.
PER SERVE
Styling: Julz Beresford. Food prep: Kerrie Ray.
1 tablespoon plain flour Add zucchini and squash and

2 cups reduced-fat milk cook, stirring, for 23 minutes, Our version Regular version
1878kJ/449cal 2823kJ/675cal
2 medium zucchini, shredded or until vegies are just tender.
Protein 21.3g Protein 15.4g
or grated 4 Add spinach and parmesan
Total Fat 8.6g Total Fat 37.0g
3 yellow squash, finely sliced and cook, stirring, for 1 minute,
Sat Fat 3.2g Sat Fat 22.9g
120g baby spinach or until spinach wilts. Add pasta
Carbs 65.0g Carbs 68.6g
cup finely grated parmesan and toss to coat. Divide the pasta
Sugars 11.3g Sugars 2.4g
among 4 bowls and season with
Fibre 11.6g Fibre 3.8g
1 Cook pasta in a saucepan cracked black pepper. Sodium 177mg Sodium 179mg
of boiling water, according Cooks tip You can use a Calcium 321mg Calcium 154mg
to packet directions, or until vegetable peeler to shred Iron 5.3mg Iron 1.4mg
al dente. Drain and keep warm. the zucchini, if you prefer.
Our lighter
version saves you
945kJ (226cal)
Extra veg &

wholemeal pasta
will triple your
fibre intake!

hfg RECIPES
Blitz & go
breakfast
Our healthy combos of fruit, vegies and nuts will keep you full for longer.
Green supreme Purple berry Mango macadamia

kiwi fruit crush & beet juice sunshine smoothie
Serves 1 Cost per serve $3.80 Serves 1 Cost per serve $1.90 Serves 1 Cost per serve $2.25
Time to make 5 min Time to make 5 min Time to make 5 min, plus soaking
9gluten free 9dairy free 9gluten free 9diabetes friendly 9gluten free 9diabetes friendly
9diabetes friendly
cup frozen raspberries 1 tablespoon macadamia nuts,
1 large kiwi fruit, peeled, 1 small beetroot, soaked for 1 hour
chopped peeled, grated small carrot, peeled, grated
25g baby spinach 1 orange, peeled, chopped cup frozen mango
small avocado 1 cup reduced-fat milk or cup chopped fresh pineapple
2 teaspoons ground linseeds unsweetened almond milk 1 cup reduced-fat milk or
2 teaspoons grated 1 tablespoon chia seeds unsweetened almond milk
fresh ginger teaspoon cinnamon cup reduced-fat
Large handful mint leaves 1 teaspoon maple syrup plain yoghurt
1 cup coconut water teaspoon ground turmeric
Handful ice cubes 1 Place all the ingredients in a
blender and blitz on high until 1 Drain macadamia nuts. Place
1 Place all the ingredients in a smooth, thick and creamy. Pour nuts in a blender with remaining
blender and blitz on high until into a glass and serve. ingredients and blitz on high
smooth, thick and creamy. Pour until smooth, thick and creamy.
into a glass and serve. Pour into a glass and serve.
PER SERVE PER SERVE PER SERVE

1151kJ/275cal Sugars 20.6g 1398kJ/334cal Sugars 38.5g 1247kJ/298cal Sugars 28.4g
Protein 6.3g Fibre 7.6g Protein 15.5g Fibre 13.7g Protein 15.3g Fibre 3.1g
Total Fat 16.8g Sodium 65mg Total Fat 9.5g Sodium 143mg Total Fat 12.4g Sodium 159mg
Sat Fat 3.5g Calcium 151mg Sat Fat 2.7g Calcium 388mg Sat Fat 3.4g Calcium 457mg
Carbs 21.7g Iron 4.5mg Carbs 39.0g Iron 2.8mg Carbs 29.1g Iron 1.3mg
Purple berry
& beet juice
Green supreme
kiwi fruit crush
Mango macadamia
sunshine smoothie
Recipes: Chrissy Freer. Photography: Mark OMeara. Styling: Julz Beresford. Food prep: Kerrie Ray.

hfg RECIPES
lunch box
HEROES
Share your healthy lunch box with us to
become a certified HFG Lunch Box He
r Layla, 5,
Amys daughte for lunch!
rn
enjoys a unico
Imogen packs fu
n
finger food for N, healthy
ellie, 1.
WIN
an Orgran prize pack!
Calling all kids! Let us feature your healthy lunch box,
and youll receive an HFG Lunch Box Hero certificate
to stick on your fridge, along with a fantastic prize!
If your photo appears here next month, youll WIN
an Orgran prize pack, valued at $50. The entire range is
free from gluten, nuts and dairy, and are a healthy way to
enjoy your favourite food. Our products are safe to share
at school and ideal for school lunches! Prize pack includes
biscuits, pasta, cereal, chips and other Orgran goodies.
To enter Visit healthyfoodguide.com.au/win or mail
inbow of
Pieta lays out a ra lessio, 6.
pictures to Locked Bag 5555, St Leonards, NSW 1590
antioxidants for A (Each of this months Lunch Box Heroes has won a
Kambrook pancake maker, worth $49.95 well done!)
ti
Cool pops are
mmies
a fun way to add more fruit and dairy to your kids diet!
Berry swirl Berry swirl

yoghurt pops yoghurt pops
Makes 10 x 100ml popsicles
Cost per serve $0.65
Time to make 15 min,
plus overnight freezing
500g reduced-fat
Greek-style yoghurt
1 teaspoon vanilla essence
cup icing sugar
300g frozen mixed
berries, thawed
1 Blend the yoghurt, vanilla

and half of the icing sugar in
a blender or food processor
until well combined. Transfer
the mixture to a jug.
2 Add frozen berries and
remaining icing sugar to
blender or food processor.
Pour in 1 cup of the vanilla
yoghurt mixture and process
until smooth and combined.
3 One-third fill popsicle moulds
with the vanilla yoghurt mixture,
then top up with berry mixture.
4 Run a skewer through each
mould to create a swirled effect. moulds for a
PER POPSICLE
5 Place in freezer for 1 hour, then few seconds and
insert a popsicle stick in each one they should slide out easily. Protein 3.3g Fibre 1.1g
and return to freezer for several Tip Popsicle moulds are Total Fat 0.2g Sodium 36mg
hours, or overnight until solid. available in different shapes and
6 Remove popsicles from the sizes from department stores
moulds just before serving. If and specialty kitchen shops. This recipe and image is from
popsicles are difficult to remove, Popsicle sticks are available from Healthy Kids. See more recipes
wrap a warm, damp cloth around newsagents and craft shops. like this at healthykids.nsw.gov.au

hfg RECIPES
MEAT-FREE
SPECIAL
Your vegetarian
Compiled by
HFG editor MONDAY TUESDAY WEDNESDAY
& dietitian Breakfast Breakfast Breakfast
Brooke Longfield Mango macadamia Greek yoghurt & fruit Purple berry &
sunshine smoothie (p86) J WXE UHGXFHGIDW beet juice (p86)
DOPRQGV *UHHNVW\OH \RJKXUW DOPRQGV
Each days (1600kJ/380cal total) ZLWK GLFHG DSSOH (1700kJ/410cal total)
menu gives WEV FKRSSHG ZDOQXWV
Lunch Lunch
you Tomato & feta toast
WEV FKLD VHHGV
/HIWRYHU Roasted
6300kJ (1600kJ/380cal total)
VOLFHV VR\OLQVHHG tomato & lentil pasta
(about 1500cal) WRDVW WRSSHG ZLWK WEV Lunch with ricotta (p58)
for gradual
KRXPPRV VOLFHG WRPDWR Chilli tofu & noodle DSSOH
weight loss
FXS EDE\ VSLQDFK lettuce wraps (p54) (1800kJ/430cal total)
35g fibre to
J IHWD GUL]]OHG ZLWK (1300kJ/310cal total)
keep you feeling Dinner
full all day long EDOVDPLF YLQHJDU
Dinner Sweetcorn, zucchini
100 per cent (1700kJ/410cal total)
Roasted tomato & lentil & tofu fritters with chive
of your daily Dinner pasta with ricotta (p58) cottage cheese (p57)
calcium and Spice-roasted VTXDUHV FRFRD (1500kJ/360cal total)
iron needs cauliflower, quinoa GDUN FKRFRODWH
Snacks
5 serves veg so & pepita pilaf (p58) (2100kJ/500cal total)
you get a variety Almond butter,
(1600kJ/380cal total)
of antioxidants Snacks strawberries & coconut
Snacks Peanut butter, banana & flakes rice cake (p78)
2 serves fruit
that will boost Mexican avocado & cinnamon rice cake (p78) J WXE UHGXFHGIDW
your fibre and fried egg rice cake (p78) GULHG DSULFRW KDOYHV *UHHNVW\OH \RJKXUW ZLWK
vitamin intake J WXE UHGXFHGIDW FXS FDUURW VWLFNV VPDOO VOLFHG EDQDQD
*UHHNVW\OH \RJKXUW ZLWK ZLWK WEV KRXPPRV D SLQFK RI FLQQDPRQ
/HDUQ PRUH DERXW FXS PL[HG EHUULHV (1400kJ/330cal total) (1300kJ/310cal total)
\RXU LQGLYLGXDO (1600kJ/380cal total)
QXWULWLRQ QHHGV
RQ S
Daily total: Daily total: Daily total:

6500kJ (1555cal) 6400kJ (1530cal) 6300kJ (1500cal)
90 KHDOWK\IRRGJXLGHFRPDX
a Reap
meal plan
the health rewards of
delicious plant-based diet!
Brooke Longfield, +)* editor

THURSDAY FRIDAY SATURDAY SUNDAY

Breakfast Breakfast Breakfast Breakfast
Bircher muesli Green supreme Cafe-style Berry & chia
~ cup UROOHG RDWV ~ FXS kiwi fruit crush (p86) vegie omelette papaya boats (p66)
UHGXFHGIDW *UHHNVW\OH DOPRQGV PDGH RI HJJV FXS (1000kJ/240cal total)
\RJKXUW ~ cuS PLON (1500kJ/360cal total) PXVKURRPV UHG RQLRQ
Lunch
JUDWHG DSSOH VRDNHG VPDOO WRPDWR FXS EDE\
Lunch Chickpea, quinoa
RYHUQLJKW 7KHQ WRS ZLWK VSLQDFK J IHWD VHUYHG
Tomato & avo toast & feta salad
WEV FKRSSHG ZDOQXWV ZLWK VOLFH VRXUGRXJK
VOLFHV VR\OLQVHHG WRDVW FXS FDQQHG FKLFNSHDV
WEV FKLD VHHGV (1500kJ/360cal total)
WRSSHG ZLWK ~ DYRFDGR FXS FRRNHG TXLQRD
J IHWD VOLFHG WRPDWR Lunch FXSV VDODG OHDYHV
Lunch FXS EDE\ URFNHW Chilli tofu & noodle FXFXPEHU WRPDWR
/HIWRYHU Sweetcorn, GUL]]OHG ZLWK EDOVDPLF lettuce wraps (p54) J IHWD GUL]]OHG ZLWK
zucchini & tofu fritters YLQHJDU EDQDQD WVS H[WUD YLUJLQ ROLYH RLO
with chive cottage (1800kJ/430cal total) (1700kJ/410cal total) (1400kJ/330cal total)
cheese (p57)
Dinner Dinner Dinner
Kale & broccolini rice Free-form individual Taco bowl with
Dinner with fried egg (p57) tomato & ricotta spicy beans (p64)
Vegetarian pizza (p82) J WXE UHGXFHGIDW lasagne (p69) VTXDUHV FRFRD
VTXDUHV FRFRD *UHHNVW\OH \RJKXUW ZLWK J WXE UHGXFHGIDW GDUN FKRFRODWH
GDUN FKRFRODWH FXS mL[HG EHUULHV *UHHNVW\OH \RJKXUW ZLWK (2200kJ/530cal total)
(2000kJ/480cal total) (2000kJ/480cal total) FXS mL[HG EHUULHV
Snacks
Snacks Snacks Peanut butter, banana &
Hummus, tomato, Tahini, raspberries, Snacks cinnamon rice cake (p78)
cucumber & parsley cacao nibs & shredded Hummus, tomato, GULHG DSULFRW KDOYHV
rice cake (p78) coconut rice cake (p78) cucumber & parsley 1 FXS FDUURW VWLFNV
J GULHG IUXLW 1 FXS FDUURW VWLFNV rice cake (p78) ZLWK WEV KRXPPRV
QXW WUDLO PL[ ZLWK WEV KRXPPRV J GULHG IUXLW 1 VPDOO VNLP RU VR\ ODWWH
EDQDQD (1100kJ/260cal total) QXW WUDLO PL[ (1600kJ/380cal total)
(1400kJ/330cal total) (1000kJ/240cal total)
Daily total: Daily total: Daily total: Daily total:

6500kJ (1555cal) 6400kJ (1530cal) 6400kJ (1530cal) 6200kJ (1480cal)
MARCH 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 bodys needs. Heres how to estimate your daily dietary requirements.
hfg RECIPES Average daily intake

owl
Sushi b
Naked ls
or
No more bursting burritos
way
tacos! Bowl food is a tasty
to pack more veg into
your day.
Kilojoules (kJ) 8700kJ
bow Smoky beef & slaw
nachos bowl
Calories (cal) 2100cal
(See recipe on p63)
Protein (g)
78130g
Sarah Mayoh.
1525% of energy
Clauzon. Food prep:
Total Fat (g)

4782g
Styling: Marie-Hlne
2035% of energy
tography: Mark OMeara.
Seared salmon
sushi bowl
(See recipe on p64)
Saturated Fat (g)

<24g
Less than 10% of energy
HIGH
PROTE N
P
Recipes: Chrissy Freer.
PER SERVE
Sugars 5 0g
1857kJ/444cal
s bowl
F bre 4 0g
Protein 29 8g
Sodium 301mg
@hfgaustralia
Nacho
Total Fat 15 3g
Sat Fat 3 4g
Calc um 70mg
Sh us your style on
Carbohydrate (g)
ron 2 5mg
Carbs 43 7g 61
FOOD GUIDE
MARCH 2017 HEALTHY
2/02/2017 5:33:11 PM
230310g
4565% of energy
au
60 healthyfoodguide com
PER SERVE
Free sugar (g)
Look for these Less than 10% 50g
nutrition panels of energy
Total Fat 15.3g Sodium 301mg (left) which appear
Sat Fat 3.4g Calcium 70mg on all our recipes! Fibre (g) 2530g
Sodium (mg) 2300mg
Your individual intake will eating, its 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. Youll 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.
Healthy Food Guide is printed by Bluestar WEB Sydney and distributed in Australia and NZ by Gordon & Gotch.
Healthy Food Guide (ISSN 1832-875X) is published by nextmedia Pty Limited (ABN 84 128 805 970) under licence from Healthy Life Media Pty Limited and is subject to copyright in its entirety. The
contents may not be reproduced in any form, either in whole or part, without written permission from the publisher. All rights reserved in material accepted for publication unless specified otherwise.
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of, submitted material. Opinions expressed in Healthy Food Guide are those of the contributors and not necessarily those of Healthy Life Media Pty Limited. No responsibility is accepted for unsolicited
material. No liability is accepted by Healthy Life Media Pty Limited, the publisher, nor the authors or members of the editorial advisory board for any information contained herein. All endeavours are
made to ensure accuracy and veracity of all content and advice herein, but neither Healthy Food Guide nor its publisher, contributors or editorial advisory board is responsible for damage or harm, of
whatever description, resulting from persons undertaking any advice or consuming any product mentioned or advertised in Healthy Food Guide or its website. Any person with health issues or medical
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the intestines and stomach lining, of fibre and contain no preservative yoghurt (or dairy-free coconut
supports the immune system and 282. This low-GI variety has the milk), without any added nasties.
helps maintain intestinal bacteria same great taste and texture that Perfect for school lunches or on
health. Go to lifestream.co.nz Mission products are known for. the run! Available in Woolworths.
Crunch into corn Skinny dipping Simply delicious

Dont confuse Corn Thins with Chobani Mez Dips are now Nutrisoy Soyco is a healthy choice
rice cakes. Being made primarily available in six delicious flavours. the whole family will enjoy. Loaded
of corn, Corn Thins taste delicious With less than 565kJ (135cal) per with minerals, protein and fibre,
like popcorn squished into a tub, you can enjoy one of these its great taste and texture make it
crispbread, making them a great yoghurt-based, protein-packed ideal for adding to any meat-free
snack idea. Visit cornthins.com dips as a healthy snack any time! meal. Click on nutrisoy.com.au
References
BEHIND THE HEADLINES: Reduced-calorie dietary weight in the UK: a modelling study.
EAT YOUR WAY TO A loss, exercise, and sex hormones BMJ Open. 2(5): e001072.
LONGER LIFE, p14 in postmenopausal women: Australian Bureau of Statistics.
Rafie et al. 2016. Dietary patterns, randomized controlled trial. 2015. National Health Survey:
food groups and telomere length: J Clin Oncol. 30: 231426. First Results, 2014-15. Available
a systematic review of current Diabetes Australia. 2014. at www.abs.gov.au Accessed
studies. Eur J Clin Nutr. Diabetes in Australia. Available at January 2017.
doi:10.1038/ejcn.2016.14. www.diabetesaustralia.com.au Macdiarmid et al. 2012.
Accessed January 2017. Sustainable diets for the future:
5 SURPRISING TRUTHS Ferrari et al. 2013. Dietary can we contribute to reducing
ABOUT COCONUT OIL, p23 fiber intake and risk of hormonal greenhouse gas emissions
Cox et al. 1998. Effects of dietary receptor-defined breast cancer by eating a healthy diet?
coconut oil, butter and safflower oil in the European Prospective Am J Clin Nutr. 96(3): 63239.
on plasma lipids, lipoproteins and Investigation into Cancer and Marsh et al. 2012.
lathosterol levels. Eur J Clin Nutr. Nutrition study. Am J Clin Nutr. Protein and vegetarian diets.
52(9):6504. 97: 34453. MJA Open. 1 Suppl 2: 710.
Eyres et al. 2016. Coconut oil Isganaitis E & Lustig RH. 2005. Monsivais et al. 2014. Time
consumption and cardiovascular Fast food, central nervous system spent on home food preparation
risk factors in humans. Nutr Rev. insulin resistance, and obesity. and indicators of healthy eating.
74(4): 26780. Arteriosclerosis, Thrombosis and AJPM. 47(6): 796802.
McMillan, J. 2014. Coconut oil: Vascular Biology. 25: 245162. National Health and Medical
fab or fad? Dr Joanna, 29 April Lundberg U. 2005. Stress Research Council (NHMRC). 2011.
2014. Available at www.drjoanna. hormones in health and illness: A Modelling System to inform
com.au Accessed January 2017. the roles of work and gender. the Revision of the Australian
Yates, L. 2014. Nutting out Psychoneuroendocrinology. Guide to Healthy Eating. Available
the fat facts. Medical Observer, 30:101721. at www.eatforhealth.gov.au
15 April 2014. Available at Mazokopakis et al. 2015. Is Accessed January 2017.
www.medicalobserver.com.au vitamin D related to pathogenesis Nuts for Life. 2017. Healthy
Accessed January 2017. and treatment of Hashimotos Handful Daily. Available at
Zong et al. 2016. Intake of thyroiditis? Hellenic Journal of www.nutsforlife.com.au
individual saturated fatty acids Nuclear Medicine. 18: 2227. Accessed January 2017.
and risk of coronary heart disease Sieri S et al. 2014. Dietary Radd S & Marsh KA. 2012.
in US men and women: two fat intake and development of Practical tips for preparing
prospective longitudinal cohort specific breast cancer subtypes. healthy and delicious plant-based
studies. BMJ. 355: i5796. J Natl Cancer Inst. 106(5). meals. MJA Open. 1 Suppl 2:
doi:10.1093/jnci/dju068. 4145.
ITS NOT ME, ITS Radd, S. 2016. Food as Medicine:
MY HORMONES! p36 PLANT POWER! HOW TO COOK Cooking for Your Best Health.
Better Health Channel. 2011. LIKE A VEGETARIAN, p42 Signs Publishing (Australia).
Thyroid gland. Available at Aston et al. 2012. Impact of a Stanton, R. 2012. A plant-based
www.betterhealth.vic.gov.au reduced red and processed meat diet good for us and for the
Accessed January 2017. dietary pattern on disease risks planet. MJA Open. 1 Suppl 2: 56.
Campbell et al. 2012. and greenhouse gas emissions All references are abridged.
)To view all of our references, visit healthyfoodguide.com.au

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MARCH 2017 HEALTHY FOOD GUIDE 11

TOP READS FOR MARCH

Busy Mums Cookbook Your Food The Wholefood Pantry

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What exactly are telomeres?

Putting aside the headline-grabbing idea of

MARCH 2017 HEALTHY FOOD GUIDE 15

How I stay healthy

I was brought up with

Find 150 plant-based Breakfast sets the

5 THINGS SUE CANT LIVE WITHO

With tailored nutrition

APDs are the only nutrition professionals recognised by the Australian

THINK PINK WITH

1 The most common variety

2 Half a cup of pomegranate

4 Turn your everyday salad into

by sprinkling over half a cup of

5 Store these beauties in a cool,

MARCH 2017 HEALTHY FOOD GUIDE 19

Red cabbage Bites of energy

Chinese cabbage Pasta plus

We give you the

5.6g SUGAR 4.7g

941kJ (225cal) KILOJOULES 834kJ (200cal)