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+ GLUTEN-FREE, DAIRY-FREE AND VEGETARIAN RECIPES + PRACTICAL IDEAS FROM THE EXPERTS

hea althyfood.co.uk

FEBRUARY 2016 £3.20

How to BEAT the WEIGHT-LOSS PLATEAU EXPERT ADVICE

EMOTIONAL EATING Easy ways to CHANGE YOUR MINDSET

ESSENTIAL SKILLS for HEALTHY COOKS GUIDE TO MOUTH HEALTH

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2

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9

772045 822039

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Italian-style chicken & bean casserole

PLUS Revealed! Fats in O

that MILK DRINK O DIY LUNCHES Simple soups & salads O HEALTHY OPTION? The Sirtfood Diet

Lentil and aubergine gratin

Thai prawns with coconut rice noodles

HFG chocolate mousse

With Davina’s new range, exclusive to Lakeland, you’ve got everything you need to run rings around 2016.

Shop the range for an easier way to a healthier lifestyle.

Visit lakeland.co.uk

online | mobile | in store

TA L K I N G P O I N T S

WELCOME

WITH THANKS TO: GEMMA DOYLE. PHOTO: CATH HARRIES

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HOW WAS JANUARY FOR YOU? The HFG team scorched it! Rebecca Almond felt ENERGISED DURING HER DRY JANUARY; Liz Atkins hit her fibre target by eating more pulses; Laura Day persuaded her partner that MORE VEG IN MEALS was a good idea; and Tina Betts went from reluctant-runner to Parkrun-er, and notched up two PBs. My weekly spend at Pret plummeted once I got into the habit of BRINGING LUNCH TO WORK or at the least buying ingredients at the market near the office.

In this issue, our experts help you tune into healthier habits. OUR GUIDE TO DIY LUNCHES is packed with mix and match ideas (p16); there are 12 kitchen skills for healthy cooks (p80); and we look at how WORKING OUT TOGETHER really can get better results (p88).

And before you cancel that dental appointment – again – we help you brush up on dental health (p22), since getting into good habits not only looks after your teeth and gums, but can LOWER YOUR RISK OF HEART DISEASE .

If weight loss is your goal this year, are you one of those who have already hit the dreaded plateau? We look at the maths behind WHY THE SCALES SUDDENLY GET STUCK (p34). If emotional eating is the issue for you, turn to p28 for three strategies for beating it.

Here’s to a healthy February – chocolate mousse included (p72)!

MELANIE LEYSHON, EDITOR

PS The HFG Get Waisted Challenge is now in its

O S N N OA L E W

THE HEALTHY WAY TO DROP LBs The latest edition in our MAKE IT HEALTHY RECIPE COLLECTION helps you lose weight and keep it of for good. You’ll find expert advice on food choices, how to stop overeating and, of course, plenty of easy, satisfying recipes, from breakfast through to dinner!

second month. CATCH UP WITH OUR SIX READERS’ PROGRESS on p37 and at healthyfood.co.uk. You can join in at any time, by emailing your ‘before’ waist measurement, a photo and short summary about your weight-loss goal to INFO@HEALTHYFOOD.CO.UK FEBRUARY 2016 HEALTHY FOOD GUIDE 3

CO N T E N T S

IN THIS MONTH’S FEBRUARY p16

p37

p34

p28 p57

p80 p22

p51 p32 p16 p86

p63

TALKING POINTS 3 Editor’s letter 6 Meet our experts 8 Let’s talk…

95 How I stay healthy Davina McCall

HEALTH 10 Health notes 16 Make your lunchbox work harder Mix and match options 22 HFG guide to mouth health 28 Emotional eating How to break the cycle

4 HEALTHY FOOD GUIDE FEBRUARY 2016

p48

p72

34 Why have I stopped losing weight? Plus our Get Waisted Challenge update 80 12 tips for the healthy cook 84 Why we need vitamin A 86 Diet watch The Sirtfood Diet 88 Strength in numbers How to team up for fitness

RECIPES 38 February recipe index 40 Your monthly diet planner 44 Weeknight dinners 51 Cover recipe One-pot warmer

53 Dinner for one Poached egg on toast with sautéed sprouts 54 Homemade ready meals Easy suppers for your freezer 61 6pm panic 62 Meals to lift your spirits Ultimate winter warmers 68 Any day is pancake day Breakfast, brunch and pud ideas 70 Put it on the menu Dark chocolate 72 Extreme makeover Chocolate mousse 74 Sealed with a cake Make a date with berries

ISSUE

p68

EYE TO EYE MEDIA LTD, Axe & Bottle Court, 70 Newcomen Street, London SE1 1YT SUBSCRIPTION ENQUIRIES 01795 414778 Healthyfood.co.uk/subscribe EDITORIAL ENQUIRIES 020 7803 4128 FAX 020 7803 4101 EMAIL Info@healthyfood.co.uk WEB Healthyfood.co.uk

p53 Editor Melanie Leyshon Art director Tina Betts Assistant editor Liz Atkins Senior sub editor Rebecca Almond Editorial assistant Laura Day Web assistant Kathleen Silverfield Nutrition consultant Juliette Kellow Recipe consultant Phil Mundy ADVERTISING SALES Ad director Jason Elson 020 7150 5397 Sales executive Omar Al-Janabi 020 7150 5043 Head of print and partnerships Nicola Shubrook 020 7150 5037 Regional business development manager Nicola Rearden 0161 209 3629

p64

SHOPPING 12 Seasonal ways to five-a-day 14 This month we love…

32 How much fat in that milk drink?

66 Smart swaps Eating Italian 79 What’s the deal with tahini?

92 Couscous vs quinoa

DON’T MISS 78 Coming up in next month’s issue, on sale 1 March 93 Subscribe to HFG and get 28% off the normal price

p77

96 References 97 Nutrition lowdown 98 5 top facts to take away Our favourite snippets from this month’s issue

HUNGRY FOR MORE? Find hundreds of healthy recipes, health features and blogs about health trends at

HEALTHYFOOD.CO.UK

Managing director Seamus Geoghegan 020 7803 4123 seamus@eyetoeyemedia.co.uk Publishing director Adrienne Moyce 020 7803 4111 adrienne.moyce@eyetoeyemedia.co.uk Consultant editorial director Jo Sandilands Circulation director Owen Arnot 020 7803 4121 Production director Jake Hopkins 020 7803 4110 Promotions and marketing executive Hannah Sherwood 020 7803 4129 Finance director Gary Pickett gary.pickett@eyetoeyemedia.co.uk Finance manager Adam Wright 01733 373135 adam.wright@eyetoeyemedia.co.uk Healthy Food Guide magazine is published

by Eye to Eye Media Ltd, Axe & Bottle Court, 70 Newcomen Street, London SE1 1YT, under licence from Healthy Food Guide International Limited and its content includes copyright material which is owned or controlled by, and is reproduced under licence from, Healthy Food Guide International Limited. The title Healthy Food Guide and the Healthy Food Guide logo are trade marks owned by, and used under licence from, Healthy Food Guide International Limited. The views and opinions expressed in this publication are not necessarily those of Healthy Food Guide International Limited, its subsidiaries, affiliates or contributors. For licensing enquiries contact Wendy Miller, International Licensing Director, wendy.miller@hlmedia.com.au.

ISSN 2045-8223. Printed in the UK by Southernprint Ltd. Colour origination by Rhapsody. Copyright Eye to Eye Media Ltd. All rights reserved. Reproduction in whole or part prohibited without permission. The publishers cannot accept responsibility for errors in advertisements, articles, photographs or illustrations. Eye to Eye Media Ltd is a registered data user whose entries in the Data Protection Register contain descriptions of sources and disclosures of personal data. This paper is manufactured using pulp taken from well-managed, certified forests.

All prices correct at time of going to press. UK basic annual subscription rate for 12 issues, £38.40; Europe and Eire, £55; rest of the world, £60. Back issues cost £5.

Member of the Audit Bureau Of Circulations.

E X PE R T S

We can help you break

O out of yo-yo dieting, as our recipes come in satisfying portion sizes.

We use everyday ingredients to make your favourite dishes healthier and no foods are off the menu. We’d never recommend cutting out key food groups, unless you have an intolerance or allergy.

hf g

All our recipes

Eating and living well for longterm good health – that’s the HFG mission. We don’t believe in short-term fad diets, but making small changes for big gains. Read how our experts can help you...

Look for the symbols

O on our recipes. They will enable you to pinpoint recipes for your needs.

See p39 for more information.

LOW CAL

LOW FAT

O are analysed by our qualified dietitians and nutritionists, below, and tried and tested by our recipe consultant Phil Mundy. They are created to guidelines set out by the NHS Eat Well Plate for key food groups, to ensure they’re well balanced.

We look at the science

O behind the headlines to clear up and demystify mixed messages about current health issues. Our experts always look at the body of evidence, never just one isolated study.

LOW SATS

vegetarian

LOW SALT

HIGH FIBRE

HIGH

HIGH

PROTEIN CALCIUM

gluten free

HIGH IRON

1

5-A-DAY

dairy free

Meet our experts: qualified dietitians, nutritionists and medical professionals

JULIETTE KELLOW is Healthy Food Guide’s nutrition consultant. She’s a registered dietitian who has worked in the NHS, the food industry and within the media.

DR DAWN HARPER works as a GP and runs regular clinics on women’s health and weight management. She appears on Channel 4’s Embarrassing Bodies.

JENNIFER LOW is a dietitian who works as a consultant for the NHS and the private sector.

She specialises in eating disorders, IBS and bariatric surgery.

AMANDA URSELL has a degree in nutrition and a post-graduate diploma in dietetics. She is an award-winning writer and a visiting fellow at Oxford Brookes University.

SPECIAL THANKS TO OUR CONTRIBUTING EXPERT PANEL: Tracy Kelly, registered dietitian and clinical adviser at Diabetes UK O Professor David Haslam, GP and hospital physician in obesity management, and chair of the National Obesity Forum (NOF) O Helen Bond, registered dietitian and spokesperson for the British Dietetic Association O Norma McGough, registered dietitian at Coeliac UK.

6 HEALTHY FOOD GUIDE FEBRUARY 2016

Cycle Brazil cancer

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women

29 September – 9 October 2017

Join the next Women V Cancer cycle challenge in Brazil and raise funds to fight breast, cervical and ovarian cancers

For information and to register online:

www.actionforcharity.co.uk events@actionforcharity.co.uk • 01590 677854 Raising funds for these charities:

Registered Charity Nos: Breast Cancer Care: 1017658/SC038104, Jo’s Cervical Cancer Trust: 1133542/SC041236, Ovarian Cancer Action: 1109743/ SC043478. Women V Cancer is established under the Charities Aid Foundation Charity No. 268369. To take part you need to pay a registration fee of £299 and raise minimum sponsorship funds of £3,300.

ction for charity lifechangingevents

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STAR LETTER

So what’s on your mind? Let us know – via email, facebook and twitter

YOUR VIEWS CHANGING TIMES

Last year was the most hectic yet most fantastic year of my life. I started with a goal to lose weight – I was 9st 7lb, which was a lot for my 5ft height. Even though I felt and looked overweight, I was playing hockey and tennis at a high level – but my eating habits were shocking. I would overload my plate with simple carbohydrates, and my pre-exercise nutrition was a sausage roll and a bag of crisps. I felt uncomfortable, bloated and lethargic.

So I decided to change. The first time I picked up Healthy Food Guide was in January 2015 and I’ve been following the recipes and advice ever since. Seeing that healthy, balanced meals actually look good and are simple to put together helped me a lot. I also made the decision to cut down on alcohol and only drink once a week (I’m 18, so I love to party…), which my body has definitely thanked me for, and I’m hitting the gym and running regularly.

By the end of 2015 I’d lost 2½ stone!

Amy Flood

CONGRATULATIONS The writer of this month’s star letter will win a Pressure King Pro pre essure cooker, worth £59.99. The one-touch smart cooker does the work of multiple appliances – up to 90% fasster. You can cook meat, fish, rice and any kind of casserole or soup in minutes as the pressurised chamber locks in mo oisture and flavours. For more information, visit highstreettv.com.

ON FACEBOOK Keeping a caloriecounting diary (I like the page-a-day type).

I’ve been doing it for five and a half years and it really helps. I record my daily steps

and longer walks in it, too. Hejnonny Mus 2.5lb off this week!

I did a double workout today: lunchtime 5K run, then my Jillian

8 HEALTHY FOOD GUIDE FEBRUARY 2016

PULSES: NOT FOR EVERYONE I read with much interest your article ‘Retro beans and pulses are back!’ (Jan issue). But there was no mention of their high oxalate content and the fact that they should be avoided by those who suffer with kidney stones… Lorna, via email

HFG dietitian Juliette Kellow says: You’re right, pulses do contain oxalates, which often need to be reduced in people who suffer with kidney stones. Unfortunately, though, it isn’t possible to take every medical condition into consideration when we’re talking about certain foods. This feature was intended as an overview of the health benefits of pulses. As is always the case, people with medical conditions should take the advice of their GP or other healthcare professionals.

How are you keeping focused on those new year health goals?

Michaels Shred it with Weights DVD this evening. Sam Juggins What’s keeping me focused right now is reaching my goal

weight by July, and remembering that I’m fitter now than I’ve ever been. I want to stay fit and healthy for the rest of my life.

Mike Almond

N E WS A N D V I E WS

ON TWITTER

Ingredients need health credentials to make it on to your plate…

GO TO EONLINE NTE R CO MONT THIS healt MPETITHIO’S hyfo o NS

d.co. uk

CHICKEN TONIGHT? @steve_

IN THE KNOW @HollyNutrition

PUT YOUR STAMP ON IT

knox67 Just cooked @healthy

Loving this article in @healthyfoodmag! Just because ‘health experts’ eat it doesn’t make it worth your money

@ukalaylee Tonight’s dinner is

foodmag’s chicken katsu for dinner. Went down a storm! Defo make this again! Thank you!

OUR NEWS

@healthyfoodmag’s salmon fettuccine with broccoli, peas and spinach #healthyeating

We’ve been on the scout for deliciously nutritious eats while trimming our tums. Read more at healthyfood.co.uk

BREAKFAST WITH BENEFITS

GET WAISTED UPDATE

STRETCHING OUT ‘VEGANUARY’

We’ve been breakfasting our way around the capital in the name of research. Pour yourself a cuppa and settle down to our round-up of London’s healthiest brekkies at healthyfood.co.uk

Our six Get Waisted candidates have been cooking up a storm and slimming down their waistlines! Get their latest progress updates and stats on the HFG blog

If you tried going vegan last month and need inspiration to keep going, the new vegan box from Mindful Chef may be just the thing. Read our review at healthyfood.co.uk

EMAIL US info@healthyfood.co.uk

FOLLOW US @healthyfoodmag

TALK TO US ON facebook.com/ healthyfoodguideuk

SHARE PICS ON INSTAGRAM @healthyfoodmag

FEBRUARY 2016 HEALTHY FOOD GUIDE 9

S C I E N C E U PDAT E

HEALTH NOTES Diet and fitness facts for your wellbeing IS FISH OIL THE NEW FAT BURNER?

WH AT YOU T REFLECTS EAT ON YOU

Japanese scientists have discovered in lab research that fish oils can help to transform fat storage cells into fat burning cells! It’s too big a leap at the moment to guarantee eating oil-rich fish will turn you into a fat-burning machine, but it can only be a step in the right direction. One more potential tick in the box for the health benefits of Mediterranean and Japanese cuisines – so gobble up your two portions of fish a week and make sure one of them is oily.

Want a simple way to wean yourself off calorie-laden treats? Put a mirror in front of you u. In a US study, students chose between a choco olate cake and a fruit salad in two rooms: one with mirrorrs and one without.

Those e who selected the choco olate cake said it was less t

THE INFLUENCE FATHER’S FIGU It’s not just what you’re fed a child that could influence e your health in later life, but your father ate before were even conce Research has f the DNA cont the sperm of obese men h markers that the weight of children the Added to thi showed mo structural cha DNA after me amounts of we gastric bypass s authors say their that sperm carry i a man’s weight and th influence the weight a any offspring he may

H E A LT H

BEHIND THE HEADLINES

NEW DRINKING RULES None of us should be drinking more than 14 units a week – and that now goes for men as well as women Why the rethink?

The advice not to exceed 14 units a week follows revised drinking guidelines from the chief medical officers (CMOs) in the UK, which came into force on 8 January. This revision to the previous guidelines (21 for men and 14 for women, as set in 1995) is the result of more research that shows drinking any alcohol increases the risk of certain cancers. Specifically, having more than 14 units puts both women and men at a higher risk of cancer, such as mouth and throat cancers and breast cancer for women, as well as other major health issues such as liver disease.

WORDS: LAURA DAY, JULIETTE KELLOW, MELANIE LEYSHON. PHOTOS: GETTY

What should we do?

The UK’s CMOs reported that 10 to 20 years of regularly drinking more than 14 units increases your risk of heart disease and stroke, as well as brain, liver and nervous system damage. If you do drink, the advice is to spread your units across three or more days to lower the potential risk of alcohol-related incidents, such as injuries associated with binge drinking sessions. We also need at least two or three alcohol-free days a week to give our liver a rest.

What happens to our liver?

‘If you drink to excess over a long period of time you’re at risk of developing fatty infiltration of the liver,’ says HFG expert and GP Dawn Harper. ‘The important thing to know about this is that you won’t have any symptoms. If you don’t know about the damage and

What do 14 units look like?

9

6 6

14 single (25ml) measures of spirits such as gin, vodka, whisky or rum

125ml glasses of 12% ABV champagne or prosecco

pints of 4% ABV lager or beer

175ml glasses of 13% ABV wine

YOUR TOTAL

over the week could be one of the examples above if you drink the maximum 14 units. And remember, these should be spread out over several days – not consumed in one or two drinking occasions! continue to drink to excess, you’re at risk of inflammation in the liver (alcoholic hepatitis). If you stop drinking at this stage the liver can still recover, but if you don’t, you risk developing cirrhosis. This, unfortunately, is irreversible and can lead to liver failure and liver cancer.’

Are there any health benefits?

There’s no justification for drinking for health reasons, say the CMOs. The potential benefits for heart health apply only to women over the age of 55 years and these are only seen when women limit their intake to just five units a week. As for drinking during pregnancy, the message is even simpler! There is no safe intake, so alcohol should be avoided completely.

Tips for cutting down O KEEP a diary of your drinking,

either with an online tracker at drinkaware.com or make a note each day in your personal diary.

O DOWNSIZE Choose 125ml wine glasses over 175ml; opt for lower-strength drinks, such as 11% ABV wines instead of 14%, and weaker beers. ‘Make mine a double’ spirits should become a single.

O DECIDE ON a strategy before you go for a night out and stick to it – alternating alcoholic drinks with water, for example. Telling family and friends your plans should help.

O OFFER to be the designated driver so you can’t be tempted.

O REMIND yourself of the other health benefits: improved sleep and immunity, less tiredness and risk of depression, for example.

FEBRUARY 2016 HEALTHY FOOD GUIDE 11

S H O PPI N G

SEASONAL ways to

FIVE-A-DAY IN FEBRUARY

Winter’s pale palette makes way for a splash of colour this month, in the form of PURPLE SPROUTING BROCCOLI, FORCED RHUBARB and LEEKS

This versatile member of the allium family (which also includes onions and garlic) is at its best in the colder months, bringing heaps of flavour to the table.

Nutritional reasons to buy Leeks are particularly rich in a heart-healthy flavonoid called kaempferol, which in lab tests has been shown to help keep blood vessels healthy. They also contain several B vitamins, including B1 and B6, which are important for a healthy nervous system and help to release energy from food. They’re also a source of folate – found in higher amounts in the white bulb than in the green leaves.

Per 80g serving (lightly boiled) O 17kcal O 1.6g sugars O 1.6g fibre

In the kitchen CHOP into chunks, then cook in a casserole with mushrooms, pearl barley, a little bacon and reduced-salt chicken stock.

STIR through beaten eggs with ONE PORTION spinach, a splash of milk and a little OF YOUR FIVE-A-DAY grated cheese, then bake as a frittata 80g to serve with salad leaves.

ADD to cauliflower cheese, then serve with roast chicken. Find a slimmeddown cauliflower cheese recipe at healthyfood.co.uk.

ONE PORTION OF YOUR FIVE-A-DAY

80g

PURPLE SPROUTING BROCCOLI

Daintier than its big-headed brassica brother but bolder on the nutrition front, the slender-stemmed, flowery-topped florets brighten up mealtimes.

Nutritional reasons to buy Yes, purple sprouting broccoli is slightly lower in phosphorus, zinc and vitamin E than the regular stuff, but it more than makes up for this with increased levels of other vitamins and minerals. A source of blood-pressure-lowering potassium, it has more vitamin A and around double the iron and folate per serving – 80g provide 78% of our daily needs for B vitamin folate. Plus it has 160mg calcium per serving compared with 38mg in regular broccoli – that’s a fifth of our daily requirement in one serving.

Per 80g serving O 28kcal O 1.7g sugars O 3.7g fibre

In the kitchen STEAM trimmed stems until tender-crisp, then stir-fry for 2–3 min in a little sesame oil and finely sliced garlic. Serve sprinkled with toasted sesame seeds alongside chicken or salmon.

DIP trimmed and steamed stems into soft-boiled eggs instead of toasted soldiers.

CHOP stems into shorter lengths, then toss into a stir-fry with ginger, chilli and a little reduced-salt soy sauce.

WORDS: REBECCA ALMOND, JULIETTE KELLOW. PHOTOS: GETTY, ISTOCK

LEEKS

FORCED RHUBARB

These early hot-pink stems (grown indoors) are more delicate than the robust, green-tinged outdoor variety, so they make delicious puds.

Nutritional reasons to buy Rhubarb has one of the lowest calorie contents of all fruit and vegetables. It’s also a source of manganese, a trace mineral and antioxidant needed for releasing energy from food, and for healthy bones and connective tissues.

Polyphenols, which also act as antioxidants, produce the vibrant colour. One study found that slow baking and stewing release the greatest amounts of polyphenols.

Per 80g serving (stewed without sugar) O 6kcal O 0.6g sugars O 1.4g fibre

In the kitchen STEW lightly with a calorie-free sweetener such as granulated stevia. Swirl through fat-free Greek yogurt with a dash of rosewater and sprinkle with chopped pistachios.

ROAST with a split vanilla pod and orange zest, then spoon on top of porridge or over low-fat ice cream.

BAKE in a crumble with apples and ONE PORTION a pinch of ground OF YOUR ginger, then serve FIVE-A-DAY with low-fat custard.

80g

THIS MONTH WE We’ve ’ scoured the shelves for greattasting, nutritious products and selected our favourites to make your weekly shop easier

Beat the bloat with this milk, produced without the A1 protein linked to digestive discomfort in some people.

If you find gluten-free snacks generally lack the crunch factor, these spicy bites will hit the spot.

A2 Long Life Cows’ Milk, £1.39/1 litre, Ocado

Udi’s Gluten Free Tortilla Chips Peri Peri BBQ Flavour, £2/200g, Asda

Per 200ml (Skimmed) O 66kcal O 0.5g fat O 0.1g saturates O 9g sugars O 0.2g salt

Per 25g O 122kcal O 5.6g fat O 0.5g saturates O 0.7g sugars O 0.4g salt

Eat Natural Gluten Free Super Granola, £3.25/500g, Waitrose Per 50g (Buckwheat, Seeds & Honey) O 246kcal O 14.4g fat O 2.8g saturates O 6.4g sugars O 0g salt

14 HEALTHY FOOD GUIDE FEBRUARY 2016

M&S Bakery Sprouted Grains Loaf With Vitamin D, £1.30/400g

Flahavan’s Multi Seed Irish Porridge Oats, £1.99/600g, Waitrose

Per slice O 80kcal O 1.1g fat O 0.4g saturates O 0.7g sugars O 0.3g salt

Per 40g O 166kcal O 5.3g fat O 0.6g saturates O 0.5g sugars O 0g salt

COMPILED BY LAURA DAY

Spelt, barley and rye Proper creamy Oats, seeds, buckwheat flour make this high-fibre oats with extra goodies and coconut in one loaf special. Two slices – namely sunflower, premium bowlful. flax, pumpkin and Bonus: it’s sweetened contain 10% of your daily vitamin D need, too. hemp seeds. with just a little honey.

S H O PPI N G

A vegan-friendly supplement that boosts vital omega-3 fats through plants rather than fish.

Chia Bia Chia Oil Plant Based Omega 3, £14.99/90 capsules, Holland & Barrett, independent stores Per 2g tablet O 18kcal O 2g fat O 0.2g saturates O 0g sugars O 0g salt

This fiery fi pick-me-up i k is nothing but apple juice, crushed ginger and a little water. It burns, but in a good way!

These chewy, nutritious, no added sugar treats disappeared just moments after arriving at HFG HQ. Bioglan Raw Bites, £1.99/40g, Holland & Barrett Per 40g bag (Ginger + Spirulina) O 153kcal O 6.8g fat O 0.6g saturates O 12.8g sugars O 0.1g salt

Perfect pockets for filling without spilling – not always a given with gluten-free pittas.

Genius Gluten-Free Pitta Breads, £2/pack of 4, widely available Per pitta O 171kcal O 3.2g fat O 0.2g saturates O 3.6g sugars O 0.4g salt

Bake a nutty-tasting Out with the sugar, in with the stevia, says this loaf with this flour – you won’t be disappointed. rich Belgian chocolate Wholesome in either Milk, Hazelnut without being heavy. or Dark. We agree.

James White Organic Ginger Zinger, £1.49/70ml, Amazon, Planet Organic, jameswhite.co.uk

Chocologic No Added Sugar Chocolate, £1.29/80g, Tesco

Marriage’s Golden Wholegrain Bread Flour, £1.59/1kg, Ocado, flour.co.uk

Per 70ml O 28kcal O 0.1g fat O 0g saturates O 4.8g sugars O 0g salt

Per 4 squares (Milk) O 64kcal O 4.8g fat O 3g saturates O 2.8g sugars O 0.1g salt

Per 100g O 338kcal O 2g fat O 0.4g saturates O 4g sugars O 0g salt FEBRUARY 2016 HEALTHY FOOD GUIDE 15

Make your

LUNCHBOX work harder We consume 60% of our total daily food intake at work, yet nutrition at lunchtime often loses out to convenience. With a little planning, you can have both

E

ATING THE SAME THING or heading to the supermarket or sandwich shop every day for a mayo-heavy lunch is bad news if you’re watching your weight (or purse strings). It helps if your workplace has a good nutrition policy (and a kitchen). But for those of us left to our own devices, it’s often high street chains that dish up our midday meal – fine once in a while, but knowing exactly what goes into your lunch is essential for a healthy, balanced diet.

The good news is that just a few staples and a little preparation are all you need to turn your lunch into something to be excited about – and good for your health.

You’ll find a handy guide on p18.

If you already prepare your own lunch, great! But it’s still important to pay attention to the ingredients you use and to keep the contents of your lunchbox varied. ‘Even homemade lunches can be loaded with salt, sugar or fat,’ warns HFG nutritionist Amanda Ursell. ‘Choose tinned foods in unsalted water, consider open sandwiches and opt for healthier spreads such as mashed avocado and hummus.’

The ideal lunchbox THE COMPONENTS OF YOUR LUNCH should come from all four main food groups: slow-release carbs, fruit and veg, protein and dairy (or a calcium-rich dairy alternative). But the amounts you need from each group vary slightly depending on how active you are during the day…

NUTRITION

Sitting at a desk all day?

On your feet all day?

FOR THE SEDENTARY DESK JOBBER, a lunchbox needs to be filled with a good mix of appetising colours, textures and flavours to keep things interesting. ‘It shouldn’t be overloaded with calories, though, as the inactive nature of the job means you don’t need as much energy as someone on their feet all day,’ says Amanda.

She suggests including a slightly larger serving of protein and a slightly smaller serving of slowrelease carbohydrate, to avoid the dreaded 3pm slump and biscuit tin raid. ‘This will give you a nutrient profile that is believed to help optimise concentration in the afternoon ahead,’ she explains.

If you’re a nurse or a teacher, for example, you’ll need extra energy to carry you through the afternoon.

‘Having a protein-rich food such as eggs is a good starting point,’ says Amanda. ‘Eggs are especially satiating and will help to prevent hunger looming in the afternoon ahead. They also provide iron, which is needed for concentration and reducing stress.

‘Serve your chosen protein with a slow-release carbohydrate such as a wholemeal tortilla wrap, and think about including crudités such as carrots and celery – the crunch is said to have a calming effect.’

BOX IT UP CARBS + PROTEIN

BOX IT UP CARBS + PROTEIN

Slice of sourdough bread and a piece of grilled salmon or tin of pink salmon

Wholemeal tortilla wrap filled with chopped hard-boiled egg and a little light mayo.

VEGETABLES + FRUIT

VEGETABLES + FRUIT

A handful of cherry tomatoes plus 1 apple, 2 satsumas or 1 pear

Slices of pepper and carrot and a handful of grapes

DAIRY

DAIRY

Small pot of low-fat yogurt

Skinny cappuccino

Prep-ahead timesavers Setting aside time to prep the next day’s lunch (or making use of dinner’s

1

2

Egg noodles

Cook to the pack instructions, drain, then toss in 1tsp groundnut oil, 1tsp cider vinegar and 1tsp reduced-salt soy sauce for Asian-style salads.

Steamed broccoli or green beans Steam for 4–5 min, rinse under cold water, then pat dry with kitchen paper. Toss in a light dressing for a salad or wrap.

7

8

Cauliflower rice

Break half a cauliflower into florets, then whizz in a processor for about 30 sec until it looks like rice.

Steam in the microwave or in a lidded pan with a little water for a few min until just tender. Delicious with lime zest and juice and fresh coriander, to go with grilled chicken.

Roasted mixed Mediterranean vegetables Toss chunks of aubergine, red onion, courgette and red or yellow pepper in a little olive oil, then spread out in a single layer in a roasting tin. Roast at 220°C/ fan 200°C/gas 7 for 35–40 min until golden at the edges, then cool. A perfect match for pasta or couscous.

3

Brown rice

Cook to the pack instructions, then drain, rinse under cold water and chill. Toss with flaked almonds, roasted pepper and grilled chicken to make a pilaf.

9

Grilled red peppers

Quarter and deseed red peppers. Put in a baking tray, skin-side up, and brush lightly with oil. Grill until the skin starts to blister, then put straight into a sealed freezer bag to cool. The skin should easily peel away. Chop and add to salads or fresh salsas.

Ready-to-go ingredients Having a well stocked kitchen is the key to making lunch prep a breeze, says

1

Tinned chickpeas in water Great for adding to salads or making your own hummus to spread in wraps or sandwiches, or serve with crudités.

7

Frozen mixed vegetables

Prepare to the pack instructions, rinse to cool, then toss with cooked brown rice, pasta or quinoa.

Or add to homemade soup and heat through.

18 HEALTHY FOOD GUIDE FEBRUARY 2016

2

Wholegrain brown rice pouches Use to make rice salad at the office – just pop in the microwave. Some brands can be eaten without heating first (but check the pack instructions).

8

Hummus

A rounded combination of protein (50g has about as much as half an egg) and good fats, along with fibre. Opt for reduced-fat varieties to keep calories down.

3

Tinned beans or lentils in water Boost the fibre content of homemade soups to help keep you feeling fuller for longer.

9

Frozen cooked prawns

Thaw, then toss through noodle salad, mix with a little light mayo to fill a sandwich or wrap, or add at the last minute to homemade Asianstyle broths and warm through.

NUTRITION

leftovers) will save you worrying about what to make in the morning rush

4

Wholewheat pasta

If you’re having it for dinner, simply add in an extra handful or two, then drain, rinse and chill for a slow-energy-release salad base.

10

Boiled eggs

Add to a pan with enough water to just cover the eggs. Bring to a simmer, then gently bubble for 5–10 min (depending on how firm you like your yolk). Great chopped and mixed with light mayo for filling sandwiches or wraps. Or halve to add to tuna salads or eat as a snack.

5

Grilled chicken/ turkey A great alternative to processed meats that are usually loaded with salt. Be sure to remove the skin before grilling.

11

Roasted beetroot

Peel raw beetroot (wear gloves to avoid staining your hands) and cut into wedges. Toss with a dressing of 1tbsp olive or rapeseed oil and 1tsp runny honey. Roast at 200°C/fan 180°C/gas 6 for 30 min.

So much tastier than the shopbought pickled stuff.

6

Couscous

Ready in minutes and a great, flavourabsorbing base for quick Mediterranean-style salads. Try with roasted veg or chickpeas and harissa.

12

Bulgur wheat

Prepare to the pack instructions, then drain, cool and chill ready to add interest to salads. Delicious with grated carrot, chopped fresh mint, sultanas and lemon zest.

HFG recipe consultant Phil Mundy. Pop a few of these staples into your trolley

4

Peanut butter

A great mix of protein, good fats and fibre.

Team with celery sticks or apple wedges for a healthy snack. Choose brands that contain no added sugar or salt.

10

Chutney

Great for adding interest to sandwiches, stirring through light mayo and pepping up homemade tomato soup. Just check the salt and sugar content aren’t too high.

5

Ready to eat dried fruit

Dried apricots, sultanas or dates will lift salads, pilafs and wraps.

11

Nuts and seeds

Add to salads for instant crunch, or sprinkle over soups instead of croutons. Great for snacking, too – stick to 2tbsp (30g) to avoid ramping up the calories.

6

Tinned fish

A cheap and convenient way to boost protein and omega-3 fats if you opt for an oil-rich variety, such as mackerel, salmon or sardines. Tuna and crab are also top low-fat choices.

12

Ready-toeat grains

A quick, fussfree way to add nutrients and bulk to salad or soup (stir through just before heating). Top choices include quinoa and freekah.

FEBRUARY 2016 HEALTHY FOOD GUIDE 19

Healthy lunch builder Short on time? Use these ideas for varied, nutritious lunches – you can add the

Spinach and watercress

Beetroot and apple

Quinoa, fruit and nut

PUT a tin of chopped tomatoes in a saucepan with a roasted red pepper from a jar and chopped chilli to taste.

Whiz with a stick blender until smoother but still with some texture. Heat through.

Add a few drops of Tabasco for extra heat, if you like.

COOK baby leaf spinach and watercress in reducedsalt vegetable stock for 5 min. Chop a leftover cooked potato and add to the pan, or stir in a lump of frozen mashed potato. Heat through, then add a spoonful of reducedfat crème fraîche. Purée with a stick blender.

CUT vacuum-packed beetroot (without vinegar or additives) and a peeled and cored apple into small pieces. Simmer in reduced-salt vegetable stock for 5 min. Add a spoonful of low-fat Greek yogurt, then purée with a stick blender until smooth.

COMBINE ready-to-eat quinoa, grapes, pomegranate seeds, walnuts, celery, crumbled goat’s cheese and shopbought reduced-fat vinaigrette.

GRILL, then peel a fresh red pepper (see prep-ahead timesavers, p18), then use instead of the pepper from a jar to make the soup above. It will have a richer flavour.

COOK a couple of sliced spring onions and a sliced potato in a little olive oil, in a lidded pan, over a low heat for 5–10 min until starting to soften. Add the spinach, watercress and stock and continue as above.

FRY a finely sliced red onion in olive oil until soft and golden. Add most of it to the soup before it reaches simmering point. Pack up the remaining onion to serve on top.

ADD griddled sweetcorn to the finished soup. Cut a cob into 4 pieces, brush with oil and cook in a griddle pan until golden and tender on all sides. Carefully cut off the kernels, then stir into the hot soup.

ROUGHLY chop walnuts and put on a baking tray with pumpkin seeds. Bake in the oven at 180°C/fan 160°C/gas 4 for 5 min.

Pack separately to the soup, then scatter on top to serve.

CUT a wholemeal pitta into small squares, brush with oil and cook under the grill until toasted. Pack separately to the soup, along with some crumbled feta, then sprinkle on the soup before serving.

20 HEALTHY FOOD GUIDE FEBRUARY 2016

A LITTLE EFFORT

QUICK FIX

Tomato, pepper and chilli

TIME TO SPARE

TIME TO SPARE

A LITTLE EFFORT

QUICK FIX

SOUP

MAKE a homemade dressing by putting 1tbsp lemon juice, 3tbsp olive oil and a handful chopped fresh mint in a jar and shaking vigorously (serves 3). Toast walnut halves in a dry frying pan to sprinkle over the salad.

TOSS slices of courgette in a little olive oil and roast in the oven at 200°C/fan 180°C/gas 6 for 30 min. Add to the salad.

NUTRITION

extra tweaks on days when you have a few more minutes to go the extra mile

SALAD Smoked mackerel and butterbeans

Prawn and guacamole

Hummus and carrot

Chicken and mango

COMBINE tinned green lentils in water (drained and rinsed), grated carrot, finely sliced spring onion and celery, cooked chicken pieces (leftover or shopbought) and a little balsamic vinegar.

FLAKE smoked mackerel and toss with tinned butter beans in water (drained and rinsed), diced vacuum-packed beetroot (without vinegar or additives), chopped cucumber and radishes with shop-bought reducedfat vinaigrette.

FILL a piece of wholemeal baguette with shop-bought guacamole, cooked prawns and shredded iceberg.

SPREAD a wholemeal wrap with reduced-fat hummus, then wrap up with grated carrot, a few raisins and a handful of rocket leaves.

MAKE an open sandwich: top a slice of wholemeal bread with mango chutney, lettuce, sliced cucumber and cooked chicken.

PEEL, stone and dice an avocado and toss in lemon juice. Add half to the salad and keep the other half, covered, to use later.

REPLACE the mackerel with salmon. Brush salmon steaks on both sides with oil and cook in a griddle pan or dry frying pan until done to your liking. Cool, then flake into chunks.

MAKE your own easy guacamole: mash a peeled, stoned avocado with a dash of lime juice, garlic and a few drops of Tabasco.

TOSS sunflower seeds in a dry frying pan, over a medium heat, until lightly toasted. Sprinkle over the filling before wrapping.

TOAST almonds in a dry frying pan, then sprinkle over the sandwich along with sultanas.

SLICE raw chicken into bite-size pieces and toss in 1tbsp each sunflower oil, runny honey, lemon juice and reduced-salt soy sauce. Cook in the oven at 190°C/fan 170°C/gas 5 for 15 min. Sprinkle with sesame seeds and cook for another 10 min. Use instead of plain chicken.

HALVE baby plum tomatoes and put in a baking tray, cut side up. Drizzle with a little olive oil, then roast at 190°C/fan 170°C/gas 5 for 15–20 min. Add to the salad.

MAKE a fresh tomato salsa to spoon over the guacamole: combine finely chopped tomatoes with red onion and fresh coriander, then squeeze over lime juice to taste.

CUT an aubergine into 1cm cubes and toss lightly in olive oil. Roast at 220°C/fan 200°C/gas 7 for 30–35 min. Cool, then add to the wrap. (Makes enough for two lunches.)

INSTEAD of mango chutney, dice fresh mango and mix with a little light mayonnaise.

Flavour with a few drops of sweet chilli sauce and a dash of lime juice.

TIME TO SPARE

A LITTLE EFFORT

QUICK FIX

Lentil and chicken

FEBRUARY 2016 HEALTHY FOOD GUIDE 21

WORDS: LAURA DAY, GLYNS MCGUINNESS. PHOTOS: ISTOCK, THINKSTOCK

SANDWICHES and WRAPS

M

TH

N THE HFG GUIDE O U TO L A

T H HE

Strong teeth and gums are important for more than a dazzling smile. Follow our need-to-know dental care and nutrition guide to keep yours in tip-top condition 22 HEALTHY FOOD GUIDE FEBRUARY 2016

EGLECTED TEETH can lead to a host of health problems, so figures from the last British Dental Health Foundation’s (BDHF) National Smile Month may surprise you. They suggest around a quarter of adults haven’t visited the dentist in the past two years, a quarter don’t brush twice a day and three in 10 have regular dental pain. One in three people have never flossed and 27% only see the dentist if there’s a problem. Not only does this neglect have implications for the health of our gums and jaw, but links are emerging between poor oral health and serious conditions such as diabetes, heart disease, stroke and pneumonia. Here’s how to care for, and what to eat, to protect yours.

H E A LT H

THE ISSUE

THE BIGGEST DENTAL DIET OFFENDERS

TOOTH DECAY WHAT CAUSES IT? When bacteria-containing plaque and tartar on the teeth starts to break down, acid is produced that destroys enamel (the hard coating on the outside of your teeth). The disease process is called caries and results in cavities – holes in your teeth that need fillings or crowns.

Severe tooth decay can mean infections, abscesses and lost teeth.

Diet is key here. ‘There are two things to consider when you snack: what you’re eating and how often you’re eating it,’ says Catherine Rutland, senior dental adviser at Denplan. ‘Every time you eat or drink something sugary, the bacteria in your mouth produces acids that attack your teeth. Your saliva naturally neutralises that acid within an hour to protect enamel, but your teeth can only withstand a few of these acid attacks a day before the enamel starts to get damaged. So the more you snack, the more you risk tooth decay.

Grazing on sugary snacks is the worst thing you can do for teeth.’

And switching to diet drinks won’t help as much as you might think.

A recent study at the University of Melbourne in Australia found many sugar-free drinks, including flavoured mineral waters, are still acidic, so they attack tooth enamel.

All carbonated drinks contain carbonic acid, a byproduct of the carbon dioxide that’s used to make them fizzy, but some also contain acidic additives such as citric acid (E330) or phosphoric acid (E338), the latter being commonly used in both sugar-containing and diet cola.

The researchers concluded ‘sugarfree’ labelling doesn’t necessarily mean a product is safe for teeth.

DRIED FRUIT Yes, it’s natural and contains useful amounts of fibre, vitamins and minerals. ‘But the high sugar content and sticky texture means dried fruit clings to teeth for a long time,’ cautions Catherine. ‘In terms of oral health, there’s little diference between snacking on raisins and chewy sweets. This doesn’t mean you can’t enjoy dried fruit (it’s certainly a more nutritious choice than Haribo!) – just limit it to mealtimes instead of eating it as a snack.’

SMOOTHIES AND FRUIT JUICES

^As an

alternative to flavoured yogurt, which may be high in sugar, sweeten low-fat Greek yogurt with fresh fruit

_

Again, while it’s true these contain nutritious vitamins, they’re very high in natural sugars and acids and can be harmful to tooth enamel if consumed frequently between meals. ‘Some supermarket smoothies contain up to 10tsp natural sugar per 250ml serving, which is actually higher than the amount in full-sugar cola!’ says Catherine.

‘If you enjoy juice, stick to one 150ml glass a day (which counts towards your five-a-day) and have it with meals, rather than in between. If you’re giving fruit juice to children, dilute one part juice to one part water.’

CEREAL BARS AND YOGURTS They’re not all bad, but many cereal bars and flavoured yogurts are marketed as healthy and low fat even though they’re often packed with sugar to boost the flavour. ‘It’s always important to check the label, even on foods considered “healthy”,’ says Catherine. Choose low-fat natural or Greek yogurt and sweeten it with fresh fruit instead.

FIZZY DRINKS AND SPORTS/ENERGY DRINKS We all know fizzy drinks tend to be loaded with decay-causing sugar, but the worst ofenders may be sports or energy drinks, which typically have the highest levels of sugar since that’s where the energy hit is coming from,’ says Catherine.

‘And, worse, if you’re drinking an energy drink during a workout it can be even more damaging to teeth. This is because your mouth is usually drier while you’re exercising, and the lack of saliva means you have little protection against the sugar and acid. Stick with water – it’s unbeatable when it comes to hydration and it’s the most tooth-friendly option for exercise.’

FEBRUARY 2016 HEALTHY FOOD GUIDE 23

EASY FIXES FOR TOOTH DECAY O Brush twice a day Use a decent toothbrush and

consider switching to an electric one if you haven’t already. ‘They can help reduce the build-up of plaque more quickly than a manual brush,’ says dentist and bacteriologist Dr Harold Katz. ‘Plus many have timers, which is helpful as we should be brushing for two minutes at a time. Too many people rush the process and end up missing whole teeth or surfaces, such as the back of the teeth.’

O Pick the right toothpaste ‘Choose a fluoridecontaining toothpaste (fluoride protects enamel and keeps it hard),’ says Catherine.

O Brush properly ‘Hold the brush at a slight angle to your teeth, and don’t forget to clean in between the teeth (see gum disease, p26) – otherwise, you’ll leave as much as 40% of the tooth surface of your mouth untouched and exposed to bacteria,’ says Catherine.

Replace your toothbrush (or the head) every three to four months.

O Get the timing right ‘Ideally, we shouldn’t brush within an hour of eating or drinking something acidic,’ says Catherine. ‘Your saliva will still be doing its job of neutralising the acid and you’ll literally be brushing away the softened enamel on your teeth.’ For this reason, it’s better to brush your teeth as soon as you get up in the morning, rather than straight after you’ve knocked back a glass of juice, a coffee and a bowl of cereal. If you want to rebrush, keep a toothbrush at work and wait until you get in.

O Don’t miss that check-up ‘See your dentist and hygienist for check-ups as often as they recommend,’ says Catherine. ‘It’s better to build up familiarity and trust with someone, and they can demonstrate the best ways to brush, products to use and other ways to look after your teeth.’ Early dental erosion can often be remineralised and reversed these days, if caught in time.

O Keep a check on sugar As well as avoiding obviously sugary foods, check labels for hidden sugars – it’s not always obvious how much lurks in bread products, cereals, sauces, flavoured water drinks and tinned soups, for example. Remember, there are over 30 different names for sugar, including fructose, lactose, glucose, dextrose and syrups. And when it comes to diet drinks, check ingredients for things such as phosphoric acid or citric acid. If you do have the odd sweet drink or treat, have it at mealtimes – and when you eat between meals, choose tooth-friendly foods (see p27).

O Chew sugar-free gum Chewing sugar-free gum that includes xylitol, after between-meals drinks and snacks, boosts saliva production to help neutralise the acid (read more on p27).

24 HEALTHY FOOD GUIDE FEBRUARY 2016

^Using a mouthwash that contains alcohol dries out the mouth, making bad breath worse

_

THE ISSUE

BAD BREATH WHAT CAUSES IT? It’s commonly thought that bad breath originates from the digestive system. But according to Harold Katz, the vast majority of cases are the result of bacteria in the mouth. Harold created The Breath Company range of products (available at Boots) to help tackle the problem. ‘Almost all cases of halitosis and unpleasant tastes in the mouth involve a group of anaerobic, sulphur-producing bacteria that live below the surface of your tongue, in your throat and tonsils,’ he explains.

‘The problem comes when those bacteria react to changes to their environment by producing odorous volatile sulphur compounds (VSCs).’

These changes, says Harold, may include any of the following: O A DRY MOUTH, thick saliva or excess mucus O A HIGH-PROTEIN DIET O MEDICATIONS that cause a dry mouth (some antidepressants,

H E A LT H

antihistamines or high blood pressure medication) O ALCOHOL or excessive use of alcohol or sodium lauryl sulphate (SLS) containing oral products O SMOKING O DIABETES Of course, most people suffer ‘morning breath’ and many people have borderline halitosis, where breath gets less fresh after certain foods or drinks! ‘Certain foods are packed with the proteins that bacteria in the mouth love,’ says Harold. ‘These include onions, garlic, milk, cheese and fish. Coffee contains high levels of acids that cause bacteria to reproduce more rapidly – resulting in a bitter taste in the mouth and bad breath.’

O How do you know if you have it? To check for bad breath, Harold suggests wiping the surface of your tongue with a cotton gauze and smelling it to check for bad breath.

A yellowish tinge to the cotton indicates you’re overproducing sulphide. You can also lick the back of your hand, let it dry for 10 seconds and then smell it.

HOW A CHECK-UP COULD SAVE YOUR LIFE

EASY FIXES FOR BAD BREATH O Stay hydrated ‘The only way to

eliminate halitosis is to make your mouth less welcoming to the sulphur-producing bacteria,’ says Harold. ‘Avoid mouthwashes that contain alcohol as these just dry out the mouth, making bad breath worse.’ Try The Breath Company Oral Rinse (alcohol free), £12.99, Boots and Superdrug.

O Clean your tongue ‘As well as regular cleaning and flossing, use a tongue scraper (or your toothbrush) with a little toothpaste smeared on it to gently clean your tongue, going as far back as possible,’ he advises.

O Avoid the common food and drink triggers (see above) as much as possible. If the problem doesn’t get better, see your dentist or hygienist.

^Include a gentle clean of your tongue in your brushing routine

_

‘It’s critical to think about your overall mouth health, not just your teeth,’ says Ben Atkins, trustee of the BDHF. ‘That’s why regular check-ups are a must, even if you don’t have any complaints. There are various health conditions the dentist can detect by looking in your mouth.

‘Gum disease can sometimes indicate diabetes, and acid erosion can point to gastric problems.

Patterns of cheek biting or tooth grinding can explain headaches or jaw pain. Most importantly, a dentist can spot signs of mouth cancer or precancerous cells early. And it’s one of the cancers where early detection means a much better outcome.’

This is all the more important considering recent figures released by Cancer Research UK that show the incidence of oral cancer has increased by a third over the past decade. It’s twice as common in men than women, making it the tenth most common male cancer.

‘Always tell your dentist about anything in your mouth that looks and feels unusual for you,’ says Ben. ‘A lump in or under your tongue, soreness or an ulcer that doesn’t heal, for example. It may not be anything to worry about, but it’s always best to get it checked. Be aware, too, that the vast majority of oral cancer cases are caused by lifestyle factors and could therefore be prevented. Smoking, drinking alcohol and infection with the HPV virus are all strongly linked.’

FEBRUARY 2016 HEALTHY FOOD GUIDE 25

THE ISSUE

SENSITIVE TEETH WHAT CAUSES IT? Sensitivity can

GUM DISEASE (periodontal disease)

WHAT CAUSES IT? ‘The superficial inflammation you can see as redness on the top level of your gums, close to the teeth, is called gingivitis,’ says Catherine. ‘It’s caused by a build-up of plaque, which irritates the gums. If this inflammation is left alone, it can become the more serious periodontal disease, affecting the deeper ligament within the teeth and bones. The risk is this can start to destroy the jaw bone, leading to loose teeth. Once you have periodontal disease all you can do is prevent it getting worse – it can’t be reversed.’

That’s why it’s so important to get persistent bleeding, inflammation or soreness checked out at the dentist.

‘Smokers should be especially vigilant as smoking masks the signs of gum disease,’ adds Catherine. ‘The smallest blood vessels in the gums start to shut down, so bleeding is less likely, although disease may still be present.’

EASY FIXES FOR EARLY GUM DISEASE O Get into a brushing routine ‘Gingivitis is usually

temporary and will disappear if you brush and floss well,’ says Catherine. ‘You can use floss or tape (see below), interdental brushes or even an electric water-flosser.’

O Floss more effectively ‘Take about half a metre of floss or tape, wind one end around the fore or middle finger of one hand, the rest around the finger on your other hand and hold tightly,’ explains Dr Katz. ‘Slide the floss up between each pair of teeth, up to the gum line.

Curve it against one tooth and rub gently to dislodge trapped food and polish the side of the tooth.’ Use a new section of floss for each gap and a non-alcohol mouth rinse afterwards to get rid of the dislodged particles.

26 HEALTHY FOOD GUIDE FEBRUARY 2016

^Floss more effectively to guard against the inflammation that can lead to more serious periodontal disease

_

EASY FIXES FOR SENSITIVE TEETH O Change your toothpaste ‘Speak

to your dentist about products for sensitive teeth,’ advises Ben. ‘There are lots of specialised toothpastes that you can use twice daily and also rub into affected areas that relieve the pain.’ You can also ask your dentist if the way you’re brushing is affecting your sensitivity.

If it’s particularly bad or doesn’t respond to home treatment, the dentist may apply a fluoride varnish or seal the neck of affected teeth to cover exposed dentine.

O Avoid very cold food ‘Note your triggers and try to avoid food and drink that brings on the sensitivity.

It may also help to brush your teeth with warm water,’ says Ben.

WORDS: HANNAH EBELTHITE. PHOTOS: ISTOCK, GETTY

THE ISSUE

involve anything from a mild twinge to sharp pain lasting several hours. According to the BDHF, women are more likely to be affected than men, and people between the ages of 20 and 40 are particularly susceptible, although it can affect anyone at any time.

‘It happens when the dentine (under your enamel) is exposed – usually at the root of a tooth where it meets your gum, where the enamel is thinnest,’ says Ben. ‘Sensitivity can be caused by many things, from brushing too hard to receding gums, cracked teeth or dental erosion. If you’re prone to sensitivity you’ll typically feel it as soon as you eat or drink anything cold or hot, when you’re out in cold air and sometimes when you eat sugary or acidic food and drink.

Most people find the pain tends to come and go.’

H E A LT H

FOOD AND DRINK YOUR TEETH WILL LOVE O XYLITOL This natural

O TEA A new study in the journal Nutrition Bulletin

sugar-free sweetener is made from birch or beech wood. It has a lower GI and far fewer calories than sugar, but looks and tastes like it and can be used in the same way. But it’s not just a good sugar-free option – xylitol can actually promote dental health. Unlike sugar, when it’s broken down it creates an alkaline environment in the mouth. It helps reduce plaque, kill bacteria and even remineralise teeth. According to Dr Nigel Carter, chief executive of the BDHF, xylitol ‘may be the biggest advance against cavities since fluoride’.

hails tea – black and green – as the top drink for dental health, thanks to its natural fluoride content.

It also contains polyphenols, which interact with plaque and kill bacteria. Four cups of regular black tea a day would take a person’s fluoride level above recommended levels, but well within the safe upper limit – helping protect their teeth. Add milk and you’ll get a tooth-friendly dose of calcium, too.

O WHOLE

FRESH FRUIT Better for teeth than dried or liquid versions.

O CHEESE A small piece e of

cheese is an ideal way to finish a meal because it neutrralises acid in the mouth. Keep portions small so you don’t d end up with too much fat, saturates or salt. Individual bybel, portions, such as a Bab are ideal.

O CRUNCHY VEGETABLE SNACKS Not only are these low in sugar, but veg

O WATER A dry

such as raw carrot and celery sticks massage your gums while you’re eating them, acting like a natural toothbrush.

mouth is the enemy m off good oral health nd hygiene, so an drrink water regularly.

Iff you live in an area w where tap water is uoridated, so much flu he better, as it gives th n additional level of an prrotection against ooth decay. to

FEBRUARY 2016 HEALTHY FOOD GUIDE 27

EMOTIONAL EATING W Break the cycle FACT: a tube of sweets can dry a child’s tears and adults find consolation in the biscuit tin. But if you reach for a sugary snack every time you feel sad or stressed, you need healthier solutions. Here’s what to do

28 HEALTHY FOOD GUIDE FEBRUARY 2016

E’VE ALL turned to food to feel better – but why do we do it? ‘Emotional eating is about pretty much everything except hunger,’ says Dr Camilla Olsen, consultant psychologist at London Bridge Hospital. ‘If you get peckish and occasionally reach for the biscuit tin, that can be fine. The problem comes when you’re using food to feel better about yourself. So instead of eating when you’re hungry to fuel your body, you’re using food to fuel how you feel. In

H E A LT H

of it is learned behaviour,’ she says. ‘If your parents were big eaters, and you got a lot of praise for finishing your plate, an association will have been created between food and positive reactions in others.

That in itself may not create an issue. But if you feel you’ve made someone happy through finishing your food you tend to want to replicate that in later life.’

In order to break the habit, says Camilla, begin by paying attention to what you’re really feeling when you automatically reach for food – and act on that instead. For instance, if you’re feeling lonely, phoning a friend will help in a practical way that finishing off a cottage pie won’t.

Some people may need counselling to help them explore where the associations between food and emotion, and the negative feelings that can trigger over-eating, come from (see Where to go from here, overleaf).

MIND OVER MATTER some cases you can lose control over your relationship with food – you’ll eat when you feel stressed, upset or sad. This is similar to the way smokers use cigarettes.’

This disconnect means that emotional eaters use eating to try to solve problems that have nothing to do with food.

HOW DOES IT BEGIN? Emotional eating can be down to the way our relationship to food has developed over time, explains Camilla. ‘Some

It’s not surprising that for many people emotional eating is focused on food that’s high in carbs, especially sugar. ‘When we’re young we often learn to associate sugar with reward,’ says Sandra Roycroft-Davis, founder of weight-loss specialist Slimpod. ‘Because our brains are learning machines, we then associate sugar with pleasure as adults. Sugar gives us that instant buzz, so when we want to comfort eat that’s the kind of food we crave. This cycle can be a disaster for our health.’

One of the problems, says

Sandra, is that this kind of behaviour is often unconscious – we’re in the biscuit tin before we’ve realised what we’re doing.

Sandra’s Slimpod Silver system consists of nineminute podcasts that you can download to your smartphone. They use a mix of cognitive therapy and neuro-linguistic programming techniques to help you make lasting changes (find out more at thinkingslimmer.com).

THE LINK WITH BINGE EATING Mainlining sweets for pleasure is one thing, but using food in this way may be part of a more serious eating disorder. ‘Emotional eating

Three steps towards change SPOT THE PROBLEM Monitor your eating patterns. Note when you’re feeling hungry and when you’re full and how your eating patterns tie in with this. If you continually eat when you’re not hungry and can’t press the stop button when you’re full, chances are you’re eating for emotional reasons.

UNDERSTAND THE PATTERN Keeping a food and mood diary, which records how you’re feeling when you’re eating, can help you see when you’re over-eating – and why.

MAKE THE CHANGE Remind yourself that your emotional needs won’t be met by eating. If you’re stressed, make time for a walk, or if you’re bored, sign up to a new class or phone a friend. If this isn’t enough to distract you, see your GP for help, which may include counselling (see overleaf).

FEBRUARY 2016 HEALTHY FOOD GUIDE 29

H E A LT H

linked with depression and low self-esteem. Eating too much can also lead to weight gain and other associated problems.’

In fact, feelings of shame about eating can be a sign that emotional eating is becoming serious and that people should seek help. The charity offers a full range of support, including email and phone services, plus online message boards.

‘A lot of what we do is based on peer support – and that’s where the message boards come in,’ says Rebecca. ‘Talking to someone anonymously who’s going through a similar experience can be very useful – people then understand they’re not alone and it’s not something to be ashamed of.’

WHERE TO GO FROM HERE

TAKE NOTES Being aware of your eating patterns and monitoring the moods driving them can help you change your habits

If you’re struggling with emotional eating and feel it’s the main reason for your weight gain, talk to your GP. ‘I always encourage patients to record everything they eat every day for a couple of weeks, plus why they ate it and how they felt afterwards,’ says HFG expert and GP Dawn Harper. ‘Once we know the weak spots we can formulate a plan for dealing with them. It would be lovely to be able to refer people to a psychologist with a special interest in eating and relationships with food, but unfortunately those services are so limited on the NHS that we simply can’t offer them routinely.’

Camilla adds: ‘Fortunately, there are plenty of volunteering organisations that offer counselling. Some are free and others operate a sliding scale for fees.’

There’s also a new paid-for service, called Isoshealth, which enables people to talk to psychologists online.

Isoshealth offers direct access to qualified psychologists, dietitians and physiotherapists for a mental and physical approach, taking account of your medical history. Users can have secure one-to-one sessions when it suits them.

Isoshealth is involved in our Get Waisted Challenge (see p37), giving advice and support to the readers taking part in our weight-loss campaign. All HFG readers can get £20 off an initial consultation by using the code HFG20-01161 at isoshealth.com.

WORDS: MATT CHITTOCK. PHOTOS: GETTY

is closely linked to binge eating, which has been recognised as an eating disorder in its own right,’ explains Rebecca Field, who works for Beat, the leading charity for people affected by eating disorder issues. Beat (b-eat.co.uk) also provides help for sufferers’ family and friends, and professionals working in the field.

‘Binge eating means eating a large amount of food within a set space of time,’ explains Rebecca. ‘This can be accompanied by feelings of shame and guilt, so it becomes a cycle. The binge eating happens again because of these associated emotions.

‘When it occurs on a regular basis it has a definite impact on people’s daily lives. The emotions can be

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Stevia is short for Stevia rebaudiana Bertoni. It is a small green plant originating from the border area between Paraguay and Brazil. Its leaves contain stevioside, a strong sweetener that is up to 300 times sweeter tasting than ordinary sugar. The plant itself contains rebaudioside A, among other things, which is even sweeter than stevioside and has less of a bitter aftertaste.

Tesco British Skimmed Milk, £1/4 pints

0.2g fat (0.1g saturates)

How much

FAT in that MILK DRINK? The amount of fat (including saturates) in different cow’s milks and dairy-free alternatives ION NUTRITLA varies widely. Use D U CALC TE our guide to help ML PER you shop wisely…

G SERVIN

Rude Health Organic Hazelnut Drink £2.99/1 litre

2.6g fat (0.2g saturates)

200

NUTRITION TO LOOK FOR O CALCIUM Cow’s milk is an

important source of calcium. The recommended daily calcium intake is 800mg, and a 200ml glass of semi-skimmed milk provides around 30% of this (244mg).

When choosing dairy-free alternatives, look for those that are fortified with calcium (check the labels) to a similar level found

32 HEALTHY FOOD GUIDE FEBRUARY 2016

in cow’s milk to help protect bone health – those that aren’t fortified contain very little.

O PROTEIN There’s around 7g protein in a 200ml glass of semi-skimmed cow’s milk, but most milk alternatives contain much lower levels. Soya milk is the exception, with around 6g protein per 200ml.

Alpro Soya Original £1.30/1 litre

3.6g fat (0.6g saturates)

COMPILED BY JENNIFER LOW. PRICES CORRECT AT TIME OF GOING TO PRESS. PHOTO: ISTOCK

S H O PPI N G

Rice Dream Original + Calcium UHT Milk Alternative, £1.40/1 litre

Asda 1% Fat Cow’s Milk, 89p/4 pints

Blue Diamond Almond Breeze Unsweetened Milk Alternative, £1.50/1 litre

2g fat

2g fat

2.4g fat

(0.2g saturates)

(1.4g saturates)

(0.2g saturates)

Arla Lactofree Semi Skimmed Dairy Drink, £1.35/1 litre

Oatly!

Oat Drink, £1.40/1 litre

By Sainsbury’s Semi Skimmed British Milk, £1/4 pints

3g fat

3g fat

3.5g fat

(1.8g saturates)

(0.4g saturates)

(2.3g saturates)

Koko Dairy K Free Original + F Calcium, C Alternative A To Milk, T £1.40/1 litre £

Provamel Organic Macadamia Drink, £1.69/500ml

Ocado British Whole Milk, £1/4 pints

4g fat f

4.8g fat

7.2g fat

(3 3.8g saturates)

(0.8g saturates)

(4.6g saturates)

FEBRUARY 2016 HEALTHY FOOD GUIDE 33

hfg

HT G I WE OSS L

WHY HAVE I STOPPED LOSING WEIGHT? Cut around 500 calories a day and you should easily lose weight. But frustration sets in when, all of a sudden, it seems you can’t shift another pound… Registered dietitian Dr Sarah Schenker leads you off the plateau

34 HEALTHY FOOD GUIDE FEBRUARY 2016

H E A LT H

H

ow many times have you read that to lose 1lb you need to create a calorie deficit or shortfall of 3,500? For many years, this formula has been widely accepted by dietitians and scientists (including our experts at HFG). When advising patients on how to lose weight, this dieting wisdom has been translated into the simple message that you should cut 500 calories a day. Do this every day for a week and that’s a calorie saving of 3,500 calories, which will leave the scales showing a drop of 1lb, every week, until you reach your target. So if you have 2st to lose, you should achieve this in 28 weeks!

But, as many dieters have discovered, while the pounds melt away over the first, second and even third week (especially in people who have a lot of weight to lose), eventually this formula stops working and weight loss reaches a frustrating plateau.

IS THE FORMULA WRONG? BASICALLY, IT’S TOO SIMPLISTIC. The 3,500 calorie rule is based on a calculation originating from researcher Max Wishnofsky, who in 1958 reviewed the research available at the time and concluded that the calorie equivalent of 1lb of body weight lost or gained was approximately equal to 3,500 calories. Until recent years, his findings were taken as read within the nutrition world and used as the basis for counselling patients who needed to lose weight.

We now know the reality is somewhat different and this theory doesn’t hold up to the scrutiny of more modern science. To begin with, the theory was based on the assumption that if protein intakes are high, only fat is lost when people create a calorie deficit. But the truth is when we eat fewer calories than we burn, or burn more calories than we eat through exercising (dietitians call this a state of negative energy balance), we lose not only fat, but also calorieconsuming lean tissue (primarily muscle).

Importantly, our metabolism also adapts so that our body becomes more energy efficient. In other words, as our body receives fewer calories and our weight drops, our metabolic rate also drops to compensate for this, so we burn progressively fewer calories with the more weight we lose. Put simply, as we

^As we lose weight, we burn fewer calories, so we need fewer calories to continue losing weight_ lose weight, we burn fewer calories, so we need fewer calories to continue losing weight.

THE NEW MATHS HOW MUCH WE NEED to reduce our calorie intake by ranges from 170 to 250 calories a day for a loss of 10% of our body weight, and from 325 to 480 calories a day for a 20% weight loss. This means that, over time, if you continue to cut out 500 calories a day, it will have a smaller impact, so your rate of weight loss will slow down. This is when you find you need to restrict your calories further or burn more calories by exercising more in order to continue losing weight at the same rate.

So how does this work in reality? Let’s say you weigh 15st and consuming 2,600 calories a day keeps you at this weight. By reducing your intake by 500 calories to 2,100 calories a day, you manage to lose 20% of your body weight to reach 12st. Your body now only needs 2,100 calories to stay at 12st, so if you stick with the 2,100 calories a day, you’ll maintain this weight – but you won’t lose much more. If this was your target, fantastic – but if you have more to go, it will probably leave you feeling demoralised.

WHAT’S THE NEW RULE? NEW WEIGHT-LOSS MODELS have now been developed to replace the 3,500 calorie rule. These take into consideration body composition, age, height, gender and degree of calorie restriction. We like the energy balance calculator available for free on the

CAN’T I JUST BURN IT OFF? Exercise alone won’t be enough to take you of the plateau.

Research seems to suggest that restricting calories is better for achieving weight loss, while exercise is more valuable for maintaining our weight. Exercising as part of a weight-loss programme remains important, though, as it helps to build and condition muscle strength – and, as a rule, the more muscle we have, the faster our metabolic rate. Of course, exercise has many other health benefits aside from helping us keep our weight steady.

FEBRUARY 2016 HEALTHY FOOD GUIDE 35

H E A LT H

MOVING OFF THE PLATEAU SO WHAT SHOULD YOU DO O if you want to lose more weight, but b can’t? You

FOLLOW OUR FOUR-POINT PLAN P

1

caloriies now. If you y were 10kg heavier your eating habits. before you started Have portion sizes your diet, think of crept up? Have you it as if you were relaxed your snack carrying a 10kg rules? Are you back bag of potatoes everywhere – extra on the wine? energy was needed to move around BOOST your with it. You’ve put the bag down now, activity. If you so imagine how run, for instance, increase your pace much less energy you need to move. or distance.

REASSESS

2 3

ACCEPT that you need fewer

y slows inevitably down once you reach a healthier weight. Your achievement during those first few weeks was down to loss of fluid and some fat (see above) and was extraordinary.

In fact, anything over 1lb a week is a bonus, not the norm. Losing even half a pound a week now is UNDERSTAND something to be proud of. that weight loss

4

36 HEALTHY FOOD GUIDE FEBRUARY 2016

could aim to maintain that daily 500 calorie deficit through a combination of increased exercise and eating less. The problem here is that you’ll need to constantly reassess what your new energy requirements are as your weight drops.

Of course, you could just keep your daily calorie l i intake i t k very low – 1,200 for a woman and 1,400 for a man, for example – that way you’re almost certainly going to achieve that 500 calorie a day deficit (and in some cases considerably more than this). But the drawback he ere is that it can leave you with a limited diiet that will become boring – and potentially short on nutrients.

DO WE NEED A TOTAL RETHINK? ?

ALL THIS MAY Y SOUND AS IF DIETITIANS and nutritionists need to go back to the drawing board when itt comes to advising on the amount of we eight people can expect to lose when they start a weight-loss plan. But although the 3,500 3 calorie rule may not follow a perfect dow wnward line in the long term, it nevertheless ccontinues to be a good starting point. After that, the speed at which an individual shiffts any excess pounds will depend on many different things, including your starting weight, w body composition (how much muscle you have, for example), gender and age.

Cutting 500 0 calories a day remains reasonable an nd achievable for most people – cut calories too dramatically and, while weight loss may initially be faster, your diet is likely to be far more limited, so you’ll find it harder to stick to and probably give up.

Just be prepared to be flexible and adjust the 500 calorie figure the closer you get to your target weight.

And in today’s obesogenic environment, it’s also worth remembering that maintaining our weight should also be celebrated! So give yourself a pat on the back and remember – your journey may be slower from now on, but the results should be longer-lasting because you’ve made sensible changes you can stick to in the long run.

O Do your feelings cause you to overeat?

Turn to p28 for expert solutions if you’re prone to emotional eating.

PHOTOS: GETTY, ISTOCK

Pennington Biomedical Research Center website: pbrc.edu/research-and-faculty/ calculators/weight-loss-predictor/. These new models result in a more flexible pattern of weight loss over time, rather than the ‘set in stone’ 1lb a week loss predicted by the 3,500 calorie rule. They also show this rule is only valid (at best) for the first month aft after starting t ti a diet. di t It’s worth remembering, too, that many people find they lose more than 1lb in the first few weeks of dieting. This iss not a bad thing – it’s just how weight lo oss starts. e When we reduce our calorie consumption, particularly byy eating ody feeds fewer carbohydrates, our bo off the store of glycogen in our muscle tissue and liver. Glycogen iss actually a d mostly mixture of carbohydrate and water, so the first week of diieting always has the most dramatic result on the scales, as we lose primarily water together with a little fat. Thiss early phase of weight loss can be motivating for dieters as they see quick ressults.

Here’s how HFG’s waistshrinkers are getting on in their battle against the bulge…

LOUISE TRENWITH ‘I’m really enjoying cooking diferent meals. I’ve started to feel less bloated and a lot healthier. I love HFG’s meals as they’re easy to make and I have a lot of the ingredients in my kitchen already.’

CHRISTINE WILKINSON ‘I’ve been varying my breakfasts and walking a little bit further every day.

I lost 5lb in the first two weeks and felt great as I was able to get into a pair of jeans I had “shelved” due to their snug fit.’

LISA WOODRUFF ‘I found it tricky to get into the routine of preparing meals at first, but after the first week it became quite easy. I’ve already learned I don’t need to eat as much to feel full.’

SARAH ALCOCK ‘I realised I wasn’t drinking as much water as I thought.

Since upping my intake I haven’t snacked nearly as much. I’m proud of the changes I’ve been able to make, kicking old habits such as having wine and nibbles in the evening.’

WENDY MOORE ‘I’ve been reading everything HFG, getting inspiration and working

out the changes I need to make k . I feel better, brighter and more energetic. I’ve discovered I look for cakes or chocolate when I’m stressed or upset.’

WEIGHT-LOSS PLATEAU GARY HUNTER

It was all going so well for Gary, but then he was disappointed to find his weight-loss rate slowed AGE 44 HEIGHT 6ft 1in (1.85m) STARTING WAIST MEASUREMENT 42in CURRENT WAIST MEASUREMENT 38in STARTING WEIGHT 15 stone 6lb CURRENT WEIGHT 14 stone 2lb

^

I lost 11lb in week two of the challenge, but my weight then slowed to 1lb a week

_

I noticed my weight loss was beginning to plateau after losing 16lb in the first three weeks of the challenge.

In the first two weeks I lost 12.5lb and in week three I lost 3.5lb. After that, it was only 1lb a week.

I never really took much notice of my calorie intake before, but since starting the HFG Get Waisted Challenge, I’ve completely revamped my diet. I’ve stopped eating sweets, cakes and fry-ups, and now stick to fresh vegetables and lean meats.

I’ve also swapped sugary drinks for diet varieties. If I’m eating shop-bought meals, I try to stick to those with no more than 5g fat per 100g.

I try to attend two exercise classes a week (found through findmy.fitness), and do a mix of aerobics, high-intensity interval training and endurance exercise.

DAWN SHOTTON, nutrition expert at isoshealth.com, says: ‘Gary has been eating a sensible, balanced diet of around 1,900 calories a day, so I was satisfied his eating was on track. But his metabolism will have slowed after his initial weight loss, making it difficult for him to continue losing weight on this plan. Adjusting his calorie intake (without restricting nutrients) will help. Gary did admit he has a tendency to nibble on unhealthy snacks in the evening, so I suggested alternatives such as a scoop of lemon sorbet or a toasted pitta with a low-fat salsa dip. Increasing exercise also plays a significant part in losing more weight after a plateau, so upping his everyday physical activity – not just in exercise classes – will help.

Find 100kcal snacks at healthyfood.co.uk.

FEBRUARY 2016 HEALTHY FOOD GUIDE 37

FEBRUARY

Our recipe consultant Phil Mundy uses everyday ingredients to create easy, tasty recipes. Each dish is analysed by nutrition consultant Juliette Kellow

IF YOU ONLY MAKE ONE THING...

Share the love with HFG chocolate mousse (p72) If you have a Valentine with a sweet tooth, this is a great way to give them (and yourself) a treat without a sugar/fat overload MELANIE LEYSHON, editor

ALL RECIPES tried and tested

R EC I PE S

RECIPEINDEX WEEKNIGHT DINNERS 45 Warm beef and noodle salad 373kcal 45 Grilled vegetable and tofu stack 228kcal 46 Lemon-chicken fettucine 382kcal 47 Fish tortillas 416kcal 48 Thai prawns with coconut rice noodles 387kcal

57 Beef and vegetable cottage pies 354kcal 58 Spiced vegetables and chickpeas 437kcal 59 Smoked salmon, leek and spinach pasta bake 512kcal

PUT IT ON THE MENU: DARK CHOCOLATE

6PM PANIC

70 Make-ahead choc, orange and chia pud 144kcal 70 Cocoa nib and chilli chocolate truffles 72kcal 70 Cherry chocolate cheesecakes 349kcal

61 Spaghetti with broccoli pesto 507kcal

EXTREME MAKEOVER 72 Chocolate mousse 139kcal

WARM UP WITH A ONE-POT

MEALS TO LIFT YOUR SPIRITS

51 COVER RECIPE Italian-style chicken and bean casserole 318kcal

62 Pork, potato and mushroom stew 455kcal 63 Lentil and aubergine gratin 273kcal 64 Turmeric fish curry 476kcal 65 Chipotle beef stew with polenta 391kcal

DINNER FOR ONE 53 Poached egg on toast with sautéed sprouts 337kcal

ANY DAY IS PANCAKE DAY HOMEMADE READY MEALS 54 Turkey and basil meatball soup 449kcal 56 Chicken, leek, lemon and olive casserole 415kcal

68 Classic pancakes 103kcal 69 Pear and apple pancakes 235kcal 69 Pina colada pancakes 234kcal 69 Berry-ripple pancakes 189kcal 69 Choc-banana pancakes 302kcal

SEALED WITH A CAKE 74 Semolina cake with blueberry compote 233kcal 76 Strawberry yogurt cake 190kcal 77 Berry clafoutis 193kcal

TURN THE PAGE for dietitian Juliette Kellow’s monthly meal planner

Guide to recipe symbols & nutrition analysis 0.3g salt or less per 100g

vegetarian gluten free dairy free freezing symbol

At least 6g fibre per 100g or 3g fibre per 100kcal

450kcal or less for a main course; 300kcal or less for breakfast; and 150kcal or less for a starter, snack, drink or dessert

At least 20% of the calories come from protein At least 30% of the RDA per serving

PHOTO: ISTOCK

3g fat or less per 100g 1.5g saturates or less per 100g 5g total sugars or less per 100g

At least 30% of the RDA per serving

1

The number of portions of fruit and/or veg contained in a serving

O Nutrition is calculated using McCance and Widdowson’s The Composition of Foods, Seventh Edition, but may vary slightly depending on your ingredients.

O All recipes are approved by Diabetes UK as suitable for people with diabetes. O We use standard UK measurements, where 1tbsp is 15ml and 1tsp is 5ml. O For gluten and dairy-free recipes, we recommend you check all product labels. O In vegetarian recipes with cheese, use a vegetarian substitute if you avoid animal rennet. O Our freezing symbol means a recipe can be frozen for up to 3 months.

Thaw and reheat until piping hot.

FEBRUARY 2016 HEALTHY FOOD GUIDE 39

HFG’S WEEKLY Juliette Kellow HFG NUTRITION CONSULTANT

k ^The key

WEEKDAY MEALS p61

p47

to hea althy eating g is to enjoy it!_

OUR MENU PLAN is designed to help you EAT lose around 1lb a week MFREE MONDAY (and more if you have a BREAKFAST 330kcal lot to lose). It includes 1 slice wholegrain bread with 1tsp at least five portions of low-fat spread and 2 scrambled fruit and veg a day, and eggs. Plus 1 orange two portions of fish 190kcal each week, one of them SNACK 1 slice strawberry yogurt cake oil rich. We also make (p76) sure you get enough LUNCH 360kcal vital nutrients, such as 6 rye crispbreads topped with calcium. And, as we use ½ ball reduced-fat mozzarella many of the delicious and 1 tomato. Plus 1 apple recipes in this issue, SNACK 72kcal there’s no deprivation 3tbsp tzatziki with ½ green involved. Over the pepper cut into sticks page, you’ll find DINNER 507kcal suggestions for the 1 serving spaghetti weekend and the with broccoli following weeks… pesto (p61)

TOTAL kcal

1,459 40 HEALTHY FOOD GUIDE FEBRUARY 2016

TUESDAY BREAKFAST 288kcal Porridge made from 4tbsp oats and 275ml skimmed milk, topped with 2 handfuls blueberries and 1tsp maple syrup

SNACK 80kcal 125g pot fat-free fruit yogurt

LUNCH 467kcal Salad made from 5tbsp cooked wholewheat pasta, 4 spring onions, ½ red pepper, 1 tomato, ½ tin red kidney beans in water (drained), 3tbsp sweetcorn and 2tbsp salsa

SNACK 173kcal 1 wholemeal pitta filled with 1tbsp low-fat soft cheese and cucumber slices

DINNER 416kcal 1 serving fish tortillas (p47)

TOTAL kcal

1,424

R EC I PE S

DIET PLANNER p65

p54

p74

WEDNESDAY

THURSDAY

FRIDAY

BREAKFAST 344kcal

BREAKFAST 286kcal

BREAKFAST 297kcal

Fruit salad made from 1 kiwi fruit, 1 orange and 1 pear topped with a 170g pot fat-free Greek yogurt and 1tbsp flaked almonds

2 Shredded Wheat with skimmed milk and 1 banana

2 slices wholegrain toast with 1tbsp no added sugar or salt peanut butter. Plus 1 apple

SNACK 158kcal 1 skinny cappuccino and 1 thin slice malt loaf

SNACK 110kcal 1 slice wholegrain toast with 1tsp each low-fat spread and reducedsugar jam

2 slices wholegrain bread filled with ½ mashed avocado, 2 slices skinless chicken breast and a handful rocket. Plus 1 apple

1 skinny cappuccino and 1 orange

LUNCH 343kcal LUNCH 449kcal

LUNCH 430kcal

SNACK 130kcal

1 serving turkey and basil meatball soup (p54)

1 large jacket potato topped with 100g pack cooked prawns mixed with 1tbsp light mayo and lemon juice, served with salad

SNACK 120kcal SNACK 233kcal

SNACK 165kcal

Bowl of salad topped with 1 hard-boiled egg and 1tsp light mayo

2 oatcakes with 2tbsp tzatiki and 1 tomato

DINNER 437kcal

DINNER 455kcal

1 serving spiced vegetables and chickpeas (p58)

1 serving pork, potato and mushroom stew (p62)

DINNER 391kcal 1 serving chipotle beef stew with polenta (p65)

TOTAL kcal

1,488

TOTAL kcal

1,402

1 slice semolina cake with blueberry compote (p74)

TOTAL kcal

1,458 FEBRUARY 2016 HEALTHY FOOD GUIDE 41

WEEKEND MEALS p59

NOW KEEP GOING... p72

AROUND 300kcal EACH

SATURDAY

SUNDAY

BREAKFASTS

BREAKFAST 239kcal

BREAKFAST 479kcal

Banana crunch bowl

1 berry ripple pancake (p69) and 1 small glass orange juice

SNACK 147kcal

1 wholegrain bagel filled with 1tbsp low-fat soft cheese and 100g hot smoked salmon.

Plus 1 small glass orange juice

1 sliced banana topped with a 170g pot fat-free Greek yogurt, 1tsp runny honey and 4tbsp bran flakes

Milkshake made from 200ml skimmed milk and 1 banana

SNACK 170kcal

Tomato and cream cheese bagel

LUNCH 399kcal

1 skinny cappuccino and 4 walnut halves

LUNCH 373kcal

1 wholegrain bagel filled with 2tbsp low-fat soft cheese and 1 sliced tomato. Plus 1 handful blueberries

1 serving warm beef and noodle salad (p45)

Homemade muesli

Waldorf salad made from 1 grilled skinless chicken breast, 1 apple, 2 celery sticks, 4 walnut halves, 1tbsp raisins, 1tbsp light mayo and mixed salad leaves

1 serving HFG chocolate mousse (p72)

Muesli made from 2tbsp oats, 3 dried apricots, 1tbsp chopped nuts, 2tbsp bran flakes and skimmed milk

DINNER 318kcal

Egg on toast

1 serving Italian-style chicken and bean casserole (p51)

1 slice wholegrain toast topped with 1tsp low-fat spread, 2 grilled tomatoes and 2 poached eggs

SNACK 139kcal SNACK 150kcal 3 rye crispbreads with 3tbsp tzatziki

DINNER 512kcal 1 serving smoked salmon, leek and spinach pasta bake (p59)

TOTAL kcal

1,447

TOTAL kcal

1,479

AFTER YOU’VE FOLLOWED our menu planner for a week, you can create your own using the ideas on the right. Choose ONE breakfast, ONE lunch, ONE dinner and TWO snacks each day. Plus have an extra 300ml skimmed milk in coffees or shakes.

42 HEALTHY FOOD GUIDE FEBRUARY 2016

Porridge with interest 4tbsp oats cooked with 275ml skimmed milk, then topped with 1 handful raspberries, 1tsp maple syrup and 1tsp chopped nuts

Fruit and fibre 6tbsp bran flakes with 1tbsp raisins, 1 chopped apple and skimmed milk

R EC I PE S

p45

LUNCHES

p48

AROUND 400kcal EACH

DINNERS

AROUND 500kcal EACH

Veggie stack

Curry in a hurry

1 serving grilled vegetable and tofu stack (p45) and 1 slice wholegrain bread. Plus a 125g pot fat-free fruit yogurt with 1 handful blueberries

1 serving Thai prawns with coconut rice noodles (p48). Plus 1 chopped kiwi topped with a 125g pot fat-free fruit yogurt

Soup and bagel ½ carton veg soup with 1 toasted wholegrain bagel. Plus 1 apple

Ham and mushroom pizza 10cm piece granary baguette, halved and topped with 4tbsp low-fat pasta sauce, a handful sliced mushrooms, ½ sliced red pepper, 1 torn slice ham and 3tbsp grated reduced-fat cheddar, then grilled and served with salad

Greek salad Salad made from 2 tomatoes, cucumber, ½ green pepper, 75g reduced-fat feta and 5 olives, topped with 3tbsp tzatziki and served with 1 wholemeal pitta

AROUND 100kcal EACH

Vary your two snacks each day to keep it interesting O 125g pot fat-free fruit yogurt and 1 handful blueberries

Creamy salmon tagliatelle

O 4tbsp tzatziki and 1 carrot

150g cooked tagliatelle mixed with steamed broccoli, 1 steamed and flaked salmon fillet and 3tbsp low-fat herby soft cheese

O 1 slice malt loaf with 1tsp low-fat spread

Tuna, chickpea and rice salad Salad made from 5tbsp cooked brown rice, ½ small tin tuna in water and ½ large tin chickpeas in water (both drained), 4 spring onions, 1 tomato and lemon juice

SNACKS

Chicken and olive spaghetti 1 diced skinless chicken breast fried with garlic in 1tsp olive oil until cooked, then mixed with 5 halved pitted olives, 200g cooked wholewheat spaghetti, lemon zest and juice, and chopped fresh parsley, and served with salad. Plus 1 apple

Lamb chop with pesto mash 1 grilled lean lamb chop served with steamed broccoli and carrots, and 1 large boiled potato mashed with 2tsp green pesto.

Plus 1 kiwi

O 1 oatcake with 1 slice lean ham and 1 tomato O Homemade dip made from 3tbsp each low-fat soft cheese and fat-free natural yogurt and ½ small finely-chopped onion, with 3 celery sticks O 1 slice wholegrain toast with 1tbsp low-fat soft cheese and cucumber slices O 3tbsp bran flakes with 2tbsp fat-free natural yogurt

Cottage pie

O 1 slice wholegrain toast with 1tsp no added sugar or salt peanut butter

1 beef and vegetable cottage pie (p57). Plus 1 apple and a 170g pot fat-free Greek yogurt

O 1 Shredded Wheat with skimmed milk FEBRUARY 2016 HEALTHY FOOD GUIDE 43

WEEKNIGHT DINNERS

FAMILY MEALS ed! sort

Every month, we bring you a batch of easy and healthy midweek suppers, with meat, chicken, fish and veggie options to please everyone

Warm beef and noodle salad

44 HEALTHY FOOD GUIDE FEBRUARY 2016

R EC I PE S

Warm beef and noodle salad prep 10 min cook 10 min + cooling serves 4 dairy free 1tbsp vegetable oil 1 garlic clove, crushed 400g lean rump steak 200g vermicelli noodles 150g beansprouts 500g mixed crunchy salad 4tbsp sweet chilli sauce Juice 1 lime 1 Heat the oil in a large non-stick frying pan over a medium heat.

Rub the garlic into the steak, then cook for 3–4 min on each side for medium, or until cooked to your liking. Remove the steak from the pan, cover loosely with foil to keep warm and set aside to rest.

2 Meanwhile, cook the noodles according to the pack instructions, then drain and transfer to a large bowl. In a separate saucepan, boil the beansprouts for 1–2 min until piping hot. Drain and set aside.

3 When the noodles have cooled a little, toss with the mixed salad.

Combine the sweet chilli sauce and lime juice in a small dish to make a dressing. Pour half the dressing over the noodle salad and toss well.

Thinly slice the steak.

4 Divide the noodle salad among 4 serving plates, then scatter over most of the beansprouts. Top with the steak, then drizzle over the remaining dressing and scatter with the last of the beansprouts to serve.

2 PER SERVING

373kcal 7.6g fat 2.1g saturates 50.5g carbs 9.1g sugars

4.9g fibre 28.3g protein 0.7g salt 84mg calcium 3.1mg iron

Grilled vegetable and tofu stack

Grilled vegetable and tofu stack prep 15 min cook 15 min serves 4 vegetarian gluten free 1 medium sweet potato, peeled and thinly sliced 396g pack firm tofu, cut into 1cm slices, then each slice halved diagonally 2 courgettes, thinly sliced diagonally Cooking oil spray 150g roasted red peppers from a jar, cut into strips 100g baby rocket 50g vegetarian fresh basil pesto 50g reduced fat feta, crumbled 1 Heat a non-stick griddle pan to medium-high. Spray the sweet

potato, tofu and courgettes with oil, then cook in batches for 2–3 min on each side (3–4 for the sweet potato) until tender and lightly charred.

2 Stack the griddled sweet potato with the rocket on 4 serving plates.

3 Mix the pesto with 1–2tbsp hot water to loosen it, then drizzle over the stacks. Scatter over the feta and some freshly ground black pepper to serve.

2 PER SERVING

228kcal 11.2g fat 3.1g saturates 17.3g carbs 7g sugars

4.6g fibre 14.8g protein 1.1g salt 273mg calcium 2.9mg iron

FEBRUARY 2016 HEALTHY FOOD GUIDE 45

Lemon-chicken fettuccine prep 15 min cook 15 min serves 4 250g fettuccine 300g tenderstem broccoli, halved lengthways and cut into 4cm pieces 1 very low salt chicken stock cube Zest ½ lemon and juice 1 1tsp dried oregano 1 garlic clove, crushed 300g cooked skinless chicken breast, shredded 150g baby spinach 2tbsp shaved parmesan, to serve

1 Cook the fettuccine according to the pack instructions, but for 2 min less than stated or until al dente, adding the broccoli for the last 3 min of the cooking time. Drain well, then return to the pan.

2 Dissolve the stock cube in 125ml boiling water, then add to the pasta along with the lemon zest and juice, oregano and garlic.

3 Stir the chicken and spinach through the mixture over a medium heat until the chicken is heated through and the spinach is just wilted (about 2 min).

4 Divide among 4 bowls, scatter

over the parmesan, add a grind of black pepper and serve.

1 PER SERVING

382kcal 5.6g fat 1.6g saturates 51g carbs 3g sugars

6.6g ďŹ bre 35g protein 0.3g salt 131mg calcium 2.9mg iron

Lemonchicken fettuccine

46 HEALTHY FOOD GUIDE FEBRUARY 2016

R EC I PE S

Fish tortillas

Fish tortillas prep 15 min cook 15 min serves 4 4 x 170g white fish fillets 1tsp chopped red chilli 2tbsp chopped fresh coriander Zest and juice ½ lemon 1 medium avocado, flesh scooped out 170g tub fat free Greek yogurt 1 large carrot, shredded 250g red cabbage, shredded 70g bag rocket 8 mini wholemeal tortillas

1 Heat the oven to 190°C/fan 170°C/gas 5. Put the fish fillets on a baking sheet lined with baking paper. Mix the chilli, coriander and lemon zest in a bowl, then rub over the fish. Cover loosely with foil and bake for 15 min or until just cooked through.

2 Meanwhile, mash the avocado in a small bowl, then add the lemon juice and 3tbsp of the yogurt and mix. Toss the carrot, cabbage and rocket together to make a slaw.

Warm the tortillas according to the pack instructions.

3 To serve, spread the tortillas

with a little of the avocado mixture, then top with the slaw, fish and remaining avocado mixture and yogurt. Season with ground black pepper and serve.

1 PER SERVING

416kcal 12.3g fat 3.5g saturates 33.8g carbs 7.6g sugars

9.3g fibre 41.3g protein 1g salt 182mg calcium 2.5mg iron

FEBRUARY 2016 HEALTHY FOOD GUIDE 47

R EC I PE S

Thai prawns with coconut rice noodles prep 10 min cook 10 min serves 4 dairy free 300g frozen raw peeled and deveined prawns, thawed 4tbsp Thai green curry paste 200g flat rice noodles 400g tin reduced fat coconut milk 500g frozen mixed green vegetables (such as broccoli, green beans and peas) 1tbsp sesame oil

48 HEALTHY FOOD GUIDE FEBRUARY 2016

1 Toss the thawed prawns in the Thai curry paste and set aside.

2 Put the noodles in a large heatproof bowl, cover with boiling water and set aside for 6–8 min until softened, then drain.

3 Meanwhile, put the coconut milk in a large saucepan with 150ml water. Set over a medium heat and bring to the boil.

4 Add the vegetables to the coconut milk and simmer for 2–3 min. Add the noodles and heat through for 1 min.

5 Heat the oil in a large non-stick frying pan over a medium heat.

Add the prawns and cook, tossing,

for 2–3 min until hot. Divide the noodles and vegetables among 4 bowls, reserving the sauce. Top with the prawns, then spoon over the sauce and serve.

1 PER SERVING

387kcal 13g fat 7.2g saturates 47.1g carbs 4.4g sugars

5.6g fibre 21g protein 0.7g salt 104mg calcium 2mg iron

RECIPES: MEGAN CAMERON-LEE. PHOTOS: MARK O’MEARA

Thai prawns with coconut rice noodles

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Gluten free life is easier with Udi’s. From breakfast to bedtime, bagels, tiger bread, muffins and granola are back on the menu. Tuck in and smile – it’s gluten free.

Available in Tesco, Asda, Sainsbury’s, Waitrose and Ocado.

TAST E HAPPINESS

R EC I PE S

Italian-style chicken and bean casserole prep 15 min cook 45 min serves 4 dairy free

hfg COVEIPRE REC

2 PER SERVING

318kcal 8.8g fat 2.3g saturates 21.5g carbs 9.4g sugars

9.6g fibre 39g protein 1.4g salt 182mg calcium 2.6mg iron

1 Heat half the olive oil in a large flameproof casserole dish (one with a lid) over a medium-high heat. Add the chicken and sausages and cook, stirring, for 5 min or until browned all over.

Transfer to a plate.

2 Add the remaining oil to the casserole dish. When hot, add the onion, celery, carrots and garlic and cook for 6–8 min until softened slightly.

3 Return the browned chicken and sausages to the casserole dish, together with the rosemary, bay leaf, mustard and stock. Bring to the boil, then reduce the heat to low. Cover with the lid and simmer for 20 min.

4 Add the borlotti beans and simmer for 10 min more or until the chicken and sausages are cooked through. Stir the spinach through the stew and cook for 1–2 min until it’s wilted, then divide among 4 bowls and serve.

FEBRUARY 2016 HEALTHY FOOD GUIDE 51

RECIPE: SALLY PARKER. PHOTO: MARK O’MEARA

There’s comfort in the familiar, so we’ve packed our filling casserole with traditional flavour, while adding beans for extra protein and fibre

1tbsp olive oil 400g skinless chicken breasts, chopped 4 reduced-fat sausages, chopped 1 onion, chopped 1 celery stick, chopped 2 carrots, sliced 2 garlic cloves, crushed 2tsp chopped fresh rosemary leaves 1 bay leaf 2tsp dijon mustard 500ml very-low-salt chicken stock 400g tin borlotti beans, rinsed 200g spinach

RECIPE COLLECTIONS

BUY IN STORE OR ONLINE! Our latest Recipe Collection, Make it Healthy: Eat Well & Lose Weight, is available at selected supermarkets and newsagents. Alternatively, download it from the App Store or Newsstand. You can also download previous editions, including 100 Diabetes Friendly Recipes and 100 Vegetarian Recipes.

R EC I PE S

DINNER for ONE

Poached egg on toast with sautéed sprouts Who said egg on toast is just for brunch? This supper uses the perfect combination of sprouts and prosciutto to take it up a notch prep 10 min cook 10 min serves 1 dairy free

RECIPE: LIZ MACRI. PHOTO: MARK O’MEARA

2tsp olive oil 100g brussels sprouts, sliced 100g mushrooms, sliced 1 garlic clove, thinly sliced Pinch chilli flakes 1 slice prosciutto, sliced 1 egg 1 thick slice wholegrain bread, toasted 1 Heat the oil in a medium non-stick frying pan over a medium heat. Add the sprouts and mushrooms and fry for 6 min or until soft. Add the garlic, chilli flakes and prosciutto and cook for 2 min or until fragrant.

2 Meanwhile, pour water into a small saucepan until it’s two-thirds full.

Bring to the boil, then reduce the heat to low.

Break the egg into a small jug or on to a saucer. Stir the water in the pan to form a whirlpool, then drop the egg gently into the centre. Cook, without stirring, for 3–4 min or until it’s poached to your liking. Transfer the egg to a plate with a slotted spoon.

3 Put the toast on a serving plate and top with the sautéed sprout mixture, then the egg. Season with ground black pepper and serve.

2 PER SERVING

337kcal 16.3g fat 3.8g saturates 28.5g carbs 5g sugars

9.3g fibre 21.4g protein 1.8g salt 166mg calcium 3.2mg iron

Poached egg on toast with sautéed sprouts

HOMEMADE READY MEALS Life’s a lot easier when you can come home to a nourishing meal that just needs heating up. Prepare for the week ahead with these freezer fillers

Turkey and basil meatball soup prep 15 min + chilling cook 1 hr serves 4 350g turkey breast mince 50g fresh wholegrain breadcrumbs 25g bunch fresh basil leaves, chopped, plus extra (optional), to garnish 1tbsp olive oil 1 onion, finely chopped 1 bay leaf 2 garlic cloves, finely chopped 1 large potato, peeled and diced 2 carrots, diced 1 celery stick, trimmed and diced 2 very low salt chicken stock cubes 400g tin chopped tomatoes 150g savoy cabbage, finely shredded 6tbsp chopped fresh flatleaf parsley 175g frozen peas 25g parmesan, grated, and 4 small wholegrain bread rolls, to serve 1 Line a large baking tray with baking paper. Put the mince,

54 HEALTHY FOOD GUIDE FEBRUARY 2016

breadcrumbs and basil in a large bowl, season with ground black pepper and mix well. With wet hands, shape the mixture into 20 small meatballs, then put in the prepared tray. Cover and chill for 1 hr.

2 Meanwhile, heat the oil in a large saucepan set over a medium-high heat. Cook the onion, stirring occasionally, for 3–4 min. Add the bay leaf, garlic, potato, carrots and celery, and cook, stirring occasionally, for 5 min.

3 Dissolve the stock cubes in 1.25 litres boiling water, then add to the vegetables with the tomatoes.

Cover the pan and bring to the boil.

Reduce the heat to medium-low and simmer the vegetables, stirring occasionally, for 30 min. Add the cabbage, then cover the pan again and simmer for 10 min or until the vegetables are tender.

4 Increase the heat to mediumhigh. Add the meatballs to the soup and cook, gently stirring occasionally, for 10–12 min until the meatballs are cooked through. Stir

in the parsley and peas, season with black pepper, then simmer for a further 2 min.

To freeze Cool, then transfer the soup to an airtight and freezerproof container and freeze.

To reheat Transfer to the fridge to thaw for a day (or overnight). Spoon the thawed soup into a 2 litre microwave-safe dish, then cover and microwave on 70% power, stirring twice, for 12–15 min until piping hot.

Or tip into a large saucepan and reheat until the soup is piping hot.

To serve Ladle into bowls, garnish with basil (if using), scatter with the parmesan and serve with the rolls.

3 PER SERVING

449kcal 9.9g fat 3.1g saturates 58.9g carbs 16.7g sugars

10.9g fibre 34.4g protein 1.1g salt 289mg calcium 4.2mg iron

R EC I PE S

Turkey and basil meatball soup

Chicken, leek, lemon and olive casserole

Chicken, leek, lemon and olive casserole prep 15 min cook 45 min serves 4 dairy free 2tbsp plain flour 1tsp smoked paprika 400g skinless chicken breast fillets, cut into 4–5cm pieces Cooking oil spray 2 large leeks, trimmed, halved lengthways and thinly sliced 2 celery sticks, finely sliced 3 garlic cloves, finely chopped

56 HEALTHY FOOD GUIDE FEBRUARY 2016

500g potatoes, peeled and cut into 5cm pieces Zest and juice ½ lemon, plus wedges, to serve 250ml very low salt chicken stock 6tbsp fresh flatleaf parsley, plus extra (optional), to garnish 75g pitted black olives, drained 150g couscous, to serve 1 Put the flour and paprika in a large food bag. Add the chicken to the bag and shake to lightly coat.

2 Spray a large, deep, heavy-based,

non-stick frying pan with oil and set over a medium–high heat. Add the chicken and cook, turning occasionally, for 4–5 min until sealed and golden. Transfer the chicken to a plate and set aside.

3 Spray the frying pan with more oil. Add the leeks and cook, stirring occasionally, for 3–4 min until soft.

Add the celery and garlic and cook, stirring occasionally, for 2 min.

4 Add the reserved chicken to the frying pan with the potatoes, lemon zest and juice and stock. Season with black pepper. Reduce the heat to medium low, cover the pan and cook, stirring occasionally, for 30–35 min until the potatoes are tender. Stir the parsley and olives into the casserole.

To freeze Cool, then transfer the casserole to an airtight, freezerproof container and freeze.

To reheat Transfer the casserole to the fridge to thaw for a day (or overnight). Put the thawed casserole in a shallow microwavesafe dish, cover and microwave on 50% power, stirring once, for 8–10 min until piping hot. Or tip into a large saucepan and reheat until the casserole is piping hot.

To serve Put the couscous into a medium bowl with 225ml boiling water. Cover and leave for 5 min, then fluff with a fork to separate the grains. Divide the couscous among 4 bowls, top with the chicken casserole, garnish with parsley (if using), sprinkle with black pepper and serve with lemon wedges.

2 PER SERVING

415kcal 5.6g fat 1.1g saturates 60.8g carbs 5.6g sugars

9.7g fibre 34.1g protein 0.9g salt 93mg calcium 4.1mg iron

R EC I PE S

Beef and vegetable cottage pies prep 15 min cook 45 min serves 4 gluten free 1tbsp olive oil, plus extra to grease 1 onion, finely chopped 2 garlic cloves, finely chopped 1 large carrot, diced 1 celery stick, finely chopped 150g button mushrooms, thinly sliced 400g 5% fat beef mince 400g tin chopped tomatoes 250g cherry tomatoes, chopped 2tsp worcestershire sauce 125g frozen peas 650g potatoes, peeled and chopped 5tbsp skimmed milk 1 Heat the oil in a large non-stick frying pan over a medium heat.

Add the onion, garlic, carrot, celery and mushrooms. Cook, stirring often, for 5 min or until soft.

Increase the heat to medium-high.

2 Add the mince to the frying pan and stir with a wooden spoon to break it up for 4–5 min until browned. Stir in the tinned tomatoes, cherry tomatoes and worcestershire sauce, then bring to the boil. Reduce the heat to medium-low. Cover the pan partially and simmer, stirring occasionally, for 15 min. Stir in the peas.

3 Meanwhile, cook the potatoes in a large saucepan of boiling water for 10–12 min until tender. Drain and return to the pan. Reduce the heat to low and toss the potatoes until dry. Remove from the heat, then add the milk and mash until smooth.

4 Heat the oven to 200°C/fan 180°C/gas 6. Grease 4 x 500ml ovenproof, freezerproof and microwave-safe dishes with oil.

Spoon the mince mixture into the dishes and top with the mashed potato. Put the dishes in a baking

tray and bake for 15–20 min until the edges bubble and the potato is just golden on top.

To freeze Cool completely, then wrap well with clingfilm and freeze.

To reheat Transfer the pies to the fridge to thaw for a day (or overnight). Remove the clingfilm and discard, then cover the pies and microwave individually on 70% power for 6–8 min until the edges are bubbling, then serve. Or reheat in the oven, as in step 4, until the pies are piping hot in the middle.

3 PER SERVING

354kcal 8.7g fat 2.8g saturates 43.8g carbs 15.2g sugars

8.5g fibre 28.1g protein 0.4g salt 95mg calcium 4.2mg iron

Beef and vegetable cottage pies

prep 15 min cook 35 min serves 4 vegetarian dairy free 1tbsp sunflower oil 1tsp mustard seeds 1tsp ground cumin 1tsp ground turmeric 25g piece fresh ginger, grated

1 long red chilli, deseeded and sliced 2 garlic cloves, finely chopped 400g sweet potatoes, peeled and cut into 3cm pieces 2 courgettes, cut into 2cm thick slices ½ medium cauliflower (about 400g), cut into florets 250ml very low salt vegetable stock 400g tin chickpeas in water, drained

Spiced vegetables and chickpeas

2tbsp roughly chopped fresh coriander leaves, plus extra sprigs (optional), to garnish 4 white-and-wheat wraps and 4tbsp mango chutney, to serve 1 Heat the oil in a large non-stick frying pan over a medium heat.

Add the mustard seeds and cook, stirring, for 1 min. Add the cumin, turmeric, ginger, chilli and garlic and cook, stirring, for 1 min.

2 Add the sweet potatoes and cook, stirring frequently, for 10 min or until golden. Toss the courgettes and cauliflower through the mixture. Stir in the vegetable stock, then cover and bring to the boil.

3 Reduce the heat to low and cook the veg for 15–20 min, stirring a few times, until tender. Add the chickpeas and cook for 5 min. Stir through the chopped coriander.

To freeze Cool, then transfer to an airtight, freezerproof container and freeze.

To reheat Transfer the spiced mixture to the fridge to thaw for a day (or overnight). Put the thawed veg and chickpeas in a shallow microwave-safe dish. Cover and microwave on 50% power, stirring every 3 min, for 10–12 min until piping hot. Or tip into a large pan and reheat until piping hot.

To serve Warm the wraps. Divide the spiced vegetables and chickpeas among 4 bowls, garnish with coriander (if using), and serve with the wraps and mango chutney.

4 PER SERVING

437kcal 10.5g fat 2.8g saturates 72.8g carbs 21.3g sugars

12.6g fibre 15g protein 1.7g salt 193mg calcium 4.9mg iron

RECIPES: ANNETTE FOREST. PHOTOS: MARK O’MEARA

Spiced vegetables and chickpeas

R EC I PE S

Smoked salmon, leek and spinach pasta bake prep 10 min cook 35 min serves 4 250g penne 30g low-fat spread 2tbsp plain flour 500ml skimmed milk 40g parmesan, finely grated Cooking oil spray 2 garlic cloves, crushed 2 large leeks, trimmed and halved lengthways, thinly sliced 125g baby spinach 250g cherry tomatoes, halved 2tbsp finely chopped fresh dill 250g hot smoked salmon, skin removed and flesh roughly flaked 1 Cook the penne according to the pack instructions, then drain and return to the pan. Cover the pan to keep the pasta warm and set aside.

2 Meanwhile, heat the low-fat spread in a small saucepan set over a low heat. Add the flour and cook, stirring, for 1 min, or until the mixture starts to bubble. Whisk the milk gradually into the mixture.

Simmer for 4–5 min, stirring continuously, until the sauce is thick and smooth. Stir half the parmesan into the sauce, then remove the pan from the heat.

3 Heat the oven to 190°C/fan 170°C/gas 5 and spray a 2 litre ovenproof, freezerproof and microwave-safe dish with oil. Spray a large non-stick frying pan with oil and set over a medium heat. Add the garlic and leeks to the pan and cook, stirring occasionally, for 8–10 min until tender. Stir the spinach into the mixture and toss over a low heat until the leaves wilt.

4 Stir the cheese sauce, leek mixture, tomatoes and dill into the cooked pasta. Add the salmon, toss and season with ground black pepper. Spoon the mixture into the prepared dish and scatter with the remaining parmesan. Bake for 15–20 min until golden.

Smoked salmon, leek and spinach pasta bake

3 To freeze Leave to cool, then wrap well with clingfilm and freeze.

To reheat Transfer the bake to the fridge to thaw for a day (or overnight). Remove the clingfilm and discard, then cover and microwave on 70% power for 6–8 min until piping hot. Or reheat in the oven as in step 4 until the bake is piping hot.

PER SERVING

512kcal 13.7g fat 4.3g saturates 66.1g carbs 13.8g sugars

9g fibre 35.5g protein 1.8g salt 372mg calcium 4mg iron

FEBRUARY 2016 HEALTHY FOOD GUIDE 59

Looking for support to get in shape and lose weight?

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R EC I PE S PLUS GARLIC CLOVES FLAKED ALMON DS PARMESAN-STYL E CHEESE LEMON OLIVE OIL WHOLEMEAL SP AGHETTI GREEN PEPPER FROZEN PEAS

This speedy supper packs k in i four of your five-a-day in one deliciously hearty plateful

RECIPE: SARAH SWAIN. PHOTOS: DEVIN HART, ISTOCK

Spaghetti with broccoli pesto prep 15 min cook 15 min serves 4 vegetarian 700g broccoli florets 2 garlic cloves, crushed 30g toasted flaked almonds 30g vegetarian parmesan-style cheese, finely grated, plus 2tbsp extra to serve Zest and juice 1 lemon 2tbsp extra virgin olive oil 300g wholemeal spaghetti 2 courgettes, sliced

1 green pepper, diced 125g frozen peas 40g oil free sun-dried tomatoes, chopped ½ x 25g bunch fresh basil leaves, plus extra to garnish 1 In a food processor or blender, blitz half the broccoli florets with the garlic, almonds, cheese, lemon zest and juice and olive oil until the mixture forms a chunky pesto.

Season with ground black pepper, then set aside.

2 Cook the pasta according to the

pack instructions. Meanwhile, steam the remaining broccoli, the courgettes, pepper and peas for 5 min or until tender.

3 When the pasta is cooked, drain (reserving 125ml of the cooking water), then return to the pan. Add the pesto and the reserved pasta water and toss to coat the pasta.

Add the steamed veg, the tomatoes and the basil and toss lightly to heat through. Season with black pepper.

4 Divide the pasta among 4 plates and scatter with the extra cheese and basil leaves to serve.

4 PER SERVING

507kcal 16.4g fat 3.8g saturates 67g carbs 13.4g sugars

21.3g fibre 26.9g protein 1.3g salt 282mg calcium 6.3mg iron

FEBRUARY 2016 HEALTHY FOOD GUIDE 61

Meals to LIFT YOUR SPIRITS

Dark mornings, dreary skies and drizzle…

Whether you have 3 hours or 30 minutes, there’s a recipe here to fill your belly and bring you cheer

Pork, potato and mushroom stew

Pork, potato and mushroom stew prep 15 min cook 2 hr 20 min serves 4 dairy free 1tbsp olive oil 750g lean pork, diced 2 onions, thinly sliced 3 garlic cloves, thinly sliced 1tbsp chopped fresh thyme 200g button mushrooms, halved 200g chestnut mushrooms, halved 150ml Marsala or medium sherry 2tbsp tomato purée 500ml very low salt chicken stock 500g new potatoes, halved if large 350g green beans 1 Heat half the oil in a large saucepan (that has a lid) over a medium-high heat. Add the pork and cook, in batches, for 5 min or until browned. Transfer to a bowl.

2 Heat the remaining oil in the same saucepan. Add the onions, garlic and thyme with the button and chestnut mushrooms. Cook, stirring, for 5 min or until the onion softens. Return the pork to the pan with the Marsala or sherry and cook, stirring, for 30 sec.

3 Add the tomato purée and stock to the pan and bring to the boil.

Reduce the heat, cover the pan and simmer for 1 hr 30 min, adding the potatoes after 1 hr. Uncover, then simmer for 25–30 min until the pork and potatoes are tender.

4 When the stew is almost ready, steam the green beans for 4 min or until they are just tender. Serve the green beans with the stew.

3 PER SERVING

455kcal 11.5g fat 3.4g saturates 32.3g carbs 11.6g sugars

8.1g fibre 47.3g protein 0.5g salt 109mg calcium 3.7mg iron

R EC I PE S

Lentil and aubergine gratin prep 20 min + standing cook 55 min serves 6 vegetarian gluten free 2tbsp olive oil 1 onion, finely chopped 2 garlic cloves, finely chopped 2 carrots, finely chopped 2 celery sticks, finely chopped ½tsp cinnamon 1tsp allspice 2 x 400g tins chopped tomatoes 2 x 400g tins lentils in water, rinsed and drained 3 aubergines (about 750g), thinly sliced Cooking oil spray 600g potatoes, peeled and sliced into 5mm thick slices 40g parmesan, finely grated 150g mixed salad leaves and 2tbsp balsamic vinegar, to serve 1 Heat half the olive oil in a large, deep, non-stick saucepan (that has a lid) over a medium heat. Add the onion, garlic, carrot and celery and cook, stirring, for 8 min or until soft. Add the cinnamon and allspice and cook, stirring, for 1 min or until fragrant.

2 Add the tomatoes and lentils to the saucepan and bring to the boil.

Reduce the heat and simmer with the lid on for 20 min.

3 Meanwhile, heat the oven to 200°C/fan 180°C/gas 6. Line 2 large baking sheets with baking paper. Lay the aubergine slices on the sheets in a single layer and spray with oil. Bake for 15 min or until tender.

4 Put the potatoes in a medium saucepan of water and bring to the boil. Boil for 6–8 min until tender.

5 Spread a third of the lentil mixture across the base of a 2.5–3 litre ovenproof dish. Arrange half

Lentil and aubergine gratin

the baked aubergine slices over the lentil mixture. Top with another third of the lentil mixture, then top with the remaining aubergine slices. Finish with the remaining lentil mixture. Arrange the potato slices over the top and scatter over the parmesan. Put the dish in the oven to bake for 25 min or until tender and golden. Leave to stand for about 15 min.

6 Toss the salad leaves with the balsamic vinegar and remaining olive oil and serve with the gratin.

5 PER SERVING

273kcal 7.3g fat 2.4g saturates 41.5g carbs 14.7g sugars

13.3g fibre 12.5g protein 0.2g salt 151mg calcium 4.6mg iron

FEBRUARY 2016 HEALTHY FOOD GUIDE 63

Turmeric fish curry

prep 15 min cook 15 min serves 4 dairy free

3tbsp fresh coriander leaves, to garnish

1tbsp garam masala 1tsp turmeric 3 garlic cloves, roughly chopped 2 mild green chillies, roughly chopped 25g piece fresh ginger, thinly sliced 2tbsp sunflower oil 4 x 170g firm white fish fillets, cut into large pieces 2 onions, thinly sliced 175g reduced salt fish stock 2 kaffir lime leaves Juice 1 lime 400g broccoli, cut into florets 250g sugar snap peas 100g baby spinach 2 x 250g packets ready-to-heat brown rice, to serve

1 Put the garam masala, turmeric, a good pinch of ground black pepper, the garlic, chillies and ginger in a blender with 3tbsp water and blend to a paste.

2 Heat half the oil in a large, deep, non-stick frying pan over a high heat.

Add the fish and cook for 1 min on each side or until browned, then remove from the pan and set aside.

3 Heat the remaining oil in the same frying pan. Add the onions and cook, stirring, for 5 min or until soft. Add the spice paste and stir for 1 min or until fragrant.

4 Add the stock, kaffir lime leaves and lime juice to the pan with 100ml water and bring to the boil. Return the fish to the pan,

64 HEALTHY FOOD GUIDE FEBRUARY 2016

then reduce the heat and simmer for 5 min or until the fish is cooked through.

5 Meanwhile, steam the broccoli and sugar snap peas for 2–3 min until tender. Add the spinach for the last 1 min of the steaming time so it’s just starting to wilt.

6 Heat the rice according to the pack instructions, then divide among 4 plates. Top with the fish curry, garnish with the coriander and serve with the broccoli, sugar snap peas and spinach.

3 PER SERVING

476kcal 9.7g fat 1.2g saturates 58.8g carbs 9.6g sugars

9.4g fibre 42.6g protein 0.7g salt 185mg calcium 4.2mg iron

RECIPES: LIZ MACRI. PHOTOS: MARK O’MEARA

Turmeric fish curry

R EC I PE S

Chipotle beef stew with polenta prep 15 min cook 1 hr 50 min serves 6 1tbsp olive oil 700g lean beef, diced 2 red onions, chopped 2 garlic cloves, thinly sliced 2 red peppers, chopped 2–3tsp chipotle paste 2 x 400g tins chopped tomatoes 140g self raising flour 2tbsp polenta 60g low fat spread 15g parmesan, finely grated 400g tin kidney beans in water, rinsed and drained 200g baby corn, sliced 2tbsp chopped fresh flatleaf parsley

1 Heat the oven to 160°C/fan 140°C/gas 3. Set a large flameproof casserole dish (that has a lid) on the hob over a medium-high heat.

Drizzle in half the oil and heat, then add the beef and cook for 5 min or until browned. Transfer to a bowl and set aside.

2 Heat the remaining oil in the same dish. Add the onions, garlic and peppers and cook, stirring, for 5 min or until the onion softens.

Return the beef to the dish with the chipotle paste and cook, stirring, for 1 min or until fragrant.

3 Add the tomatoes and 100ml water to the dish and bring to the boil. Cover with the lid and transfer

to the oven. Bake for 1 hr 20 min or until the beef is tender.

4 Meanwhile, combine the flour and polenta in a medium bowl. Rub the spread into the flour mixture, then stir in the parmesan and 3tbsp cold water to make a soft dough.

5 Remove the dish from the oven, uncover and stir in the kidney beans and baby corn. Drop tablespoon-size balls of dough on to the stew, making sure they are about 2cm apart. Cover the dish, return to the oven and bake for 20 min or until the dumplings are firm to the touch and cooked through.

6 Scatter the parsley over the stew and serve.

3 PER SERVING

391kcal 11.6g fat 3.6g saturates 38.5g carbs 11.6g sugars

Chipotle beef stew with polenta

8.7g fibre 35.4g protein 0.7g salt 170mg calcium 5.8mg iron

S H O PPI N G

EATING ITALIAN When in Rome (or at home), avoid choices that pile on the lbs

NON, GRAZIE

LA DOLCE VITA

NON, GRAZIE

LA DOLCE VITA

Portion of garlic bread with mozzarella

Bowl of marinated olives

Bowl of pasta carbonara

Bowl of pasta bolognese

350 kcal

8in vegetable pizza

Chicken caesar salad

650 kcal

745 kcal

Penne arrabbiata

Chocolate fudge cake with vanilla ice cream

SAVE 150kcal

Lasagne

775 kcal

925 kcal

180kcal

8in pepperoni pizza

800 kcal

170 kcal

SAVE

SAVE 185kcal

66 HEALTHY FOOD GUIDE FEBRUARY 2016

590 kcal

450 kcal

SAVE 320kcal

605 kcal

Grilled chicken salad without dressing

SAVE 395kcal

SAVE 250kcal

350 kcal

2 scoops of gelato

200 kcal

WORDS: JENNIFER LOW. PHOTOS: ISTOCK

hfg SMARTS SWAP

Classic pancakes prep 10 min + standing cook 15 min makes 8 vegetarian

Any day is PANCAKE day

Flip yourself a healthier breakfast, brunch or dessert – Phil Mundy’s recipes are as easy to make as they are light

68 HEALTHY FOOD GUIDE FEBRUARY 2016

1 In a large jug, whisk together the flour, eggs and milk until smooth.

Leave to stand for 10 min.

2 Heat a medium (20cm) non-stick frying pan over a medium-high heat and brush with some of the sunflower oil. Pour in about 5tbsp of the pancake batter and swirl to coat the base of the pan. Cook for 1 min or until deep golden. Flip or turn with a spatula, then cook on the other side for 30 sec.

3 Repeat with the rest of the batter to make 8 pancakes in total. The cooked pancakes will keep in the fridge, covered, for up to 3 days.

TIP Use a silicone pastry brush to oil the frying pan evenly.

PER PANCAKE

103kcal 3.1g fat 0.7g saturates 14.9g carbs 2.3g sugars 0.6g fibre 5g protein 0.1g salt 80mg calcium 0.6mg iron

*COMPETITION CLOSES 29 FEBRUARY 2015. SEE WEBSITE FOR TERMS AND CONDITIONS. PHOTOS: ISTOCK

125g plain flour 2 eggs 375ml skimmed milk 1tbsp sunflower oil

R EC I PE S

Pear and apple pancakes

Piña colada pancakes

Berry-ripple pancakes

Choc-banana pancakes

prep 10 min cook 10 min serves 4 vegetarian

prep 10 min cook 10 min serves 4 vegetarian

prep 5 min cook 5 min + cooling + 1hr chilling serves 4 vegetarian

prep 10 min cook 5 min serves 4 vegetarian

1tbsp low-fat spread 3 cox’s apples, chopped into 2cm chunks 3 medium, ripe pears, peeled and chopped into 2cm chunks 1tbsp runny honey 1tsp vanilla extract ½tsp ground mixed spice 4 classic pancakes (see recipe, far left) 4 scoops low-fat vanilla ice cream

1 medium pineapple, peeled and sliced into 8 rings 2tbsp dark rum Good pinch ground allspice Zest ½ lime 2tbsp icing sugar 4 classic pancakes (see recipe, far left) 8tbsp fat-free Greek yogurt

1 Melt the spread in a large frying pan, then add the apples and pears and cook for 5–6 min until soft and golden.

2 Add the honey, vanilla extract and spice and cook for a further 1 min.

3 Spoon the mixture on to each pancake, then add a scoop of ice cream.

1

1 Heat a non-stick griddle pan, then add the pineapple in batches and cook for 1–2 min on each side until golden. Transfer to a large platter and drizzle with the rum.

Sprinkle over the allspice, lime zest and icing sugar.

2 To serve, top each pancake with 2 pineapple rings and 2tbsp yogurt.

1

PER PANCAKE

PER PANCAKE

235kcal 6g fat 1.8g saturates 40.6g carbs 27.4g sugars 4.1g fibre 6.4g protein 0.2g salt 130mg calcium 0.8mg iron

234kcal 3.3g fat 0.7g saturates 36.6g carbs 23.9g sugars 2.3g fibre 12.6g protein 0.1g salt 185mg calcium 0.8mg iron

75g reduced-sugar strawberry jam 320g frozen mixed berries, thawed Zest ½ orange 8tbsp fat-free Greek yogurt 4 classic pancakes (see recipe, far left)

100ml skimmed milk 1tsp vanilla extract 40g dark chocolate (70% cocoa solids), chopped 4 classic pancakes (see recipe, left) 4 ripe bananas, sliced 2tbsp chopped toasted hazelnuts

1 Warm the jam in a small saucepan. Add any juices from the thawed berries and the orange zest, then bubble for 1 min. Remove from the heat, then stir in the berries to coat. Cool, then chill for 1 hr.

2 Swirl the yogurt into the chilled fruit, then spoon on to the pancakes.

1 Gently heat the milk with the vanilla extract in a small saucepan. Add the chocolate, then remove from the heat and stir until melted.

2 To serve, spoon the chocolate sauce over each pancake, top with the banana slices and scatter over the hazelnuts.

1 1 PER PANCAKE

189kcal 3.2g fat 0.7g saturates 28.3g carbs 15.8g sugars 3.5g fibre 13.1g protein 0.1g salt 200mg calcium 1.4mg iron

PER PANCAKE

302kcal 12.4g fat 3.7g saturates 40.6g carbs 25g sugars 3.5g fibre 9g protein 0.1g salt 132mg calcium 1.3mg iron

a Pyrex Jump pancake pan plus glass measuring jug & bowl. We’ve 10 sets to give away!

ENTER at healthyfood.co.uk* FEBRUARY 2016 HEALTHY FOOD GUIDE 69

PUT IT ON THE MENU

DARK CHOCOLATE

TURN 4 INGREDIENTS into MAKE-AHEAD CHOC, ORANGE AND CHIA PUD

TAKES

10 MIN

Intensely flavoured and silky smooth, a small amount of dark chocolate can satisfy the strongest cravings THINK HEALTHY EATING, think ‘so long, chocolate’? Well we’ve got news for you, sweet-toothed friends – the dark stuff isn’t so bad after all. In fact, choose quality bars with a high cocoa content (70% or more) and it has the potential to get more minerals into our diet, including potassium, magnesium, copper, iron, phosphorus and manganese. Plus it helps to boost antioxidants in the body, especially flavonoids, which have been linked to improved heart health. But before you rush out to buy a bumper bar to scoff while watching Saturday night telly, remember this: the nutrient content may be impressive, but the fat and calorie counts are high. Stick to a couple of small squares and eat them only occasionally. It also makes a good ingredient – its deep flavour lends itself to countless sweet and savoury recipes, such as our suggestions on the right.

RAISING THE BAR

The Co-operative Truly Irresistible Fairtrade Dark Chocolate 70%, £1.59/100g

Intensly dark with a hint of spice.

Made with cocoa beans traceable to farmers in South America and Africa who are paid a Fairtrade premium.

Waitrose Almond Drink Original £1.49/1 litre

Waitrose Love Life Chia Seeds £4.99/375g

COCOA NIB AND CHILLI CHOCOLATE TRUFFLES

3 x Asda Extra Special Fairtrade Dark Chocolate With Cocoa Bean Nibs £1.50/100g

TAKES

25 MIN

Blue Dragon Coconut Milk Light £1.99/400ml

CHERRY CHOCOLATE CHEESECAKES

TAKES

15 MIN

Per 20g O 119kcal O 9.3g fat O 5.8g saturates O 5.4g sugars O 0g salt

Tesco Frozen Pitted Dark Sweet Cherries £2/350g

Tesco Finest Amaretti Italian Biscuits £2/150g

R EC I PE S

HEALTHY CHOCOLATE TREATS Selected from

144kcal per serving prep 10 min + overnight chilling serves 4

1 essential Waitrose orange 34p

Waitrose Continental Plain Chocolate £2.10/200g

The day before you want to eat the pud, pour 350ml of the almond drink into a mixing bowl. Add 40g chia seeds and the finely grated zest of ½ orange.

Stir well, cover and put in the fridge overnight.

The chia seeds will swell and form a tapioca-style pudding. The next day, grate 50g chocolate and stir most of it into the pudding. Divide among 4 small bowls or glasses, then sprinkle the remaining grated chocolate on top and serve.

Selected from

72kcal per trule prep 20 min + chilling cook 5 min makes 24 Finely chop or grate 275g chocolate and put it in a bowl. Heat 120ml coconut milk in a saucepan until it’s just beginning to simmer, then pour it over the chocolate and stir until melted and smooth. Stir in ¼tsp chilli flakes and a large pinch of cinnamon. Chill until the mixture has thickened, then roll into rough balls.

Serve the truffles plain or roll in cocoa powder or a little grated chocolate.

Asda Habañero Chilli Flakes £1.24/19g

Asda Ground Cinnamon 74p/34g Selected from

349kcal per cheesecake

Tesco 74% Cocoa Ivory Coast Plain Chocolate £1/100g

Tesco Soft Cheese Lighter £1/250g tub

Thaw 250g cherries, reserving the juices. Roughly crumble 100g amaretti biscuits and divide among the bases of 4 small glasses. Melt 75g chocolate in a bowl over a pan of barely simmering water (don’t let the bowl touch the water) or in the microwave.

Whisk the soft cheese with an electric mixer until creamy, then lightly fold in the melted chocolate with a metal spoon to give a marbled effect. Spoon half the cherries over the crumbled biscuits. Add the chocolate mixture, then spoon the remaining cherries and their juices on top and serve.

FEBRUARY 2016 HEALTHY FOOD GUIDE 71

WORDS: NICHOLA PALMER. PHOTOS: ISTOCK

prep 15 min makes 4

EXTREME MAKEOVER

HFG chocolate mousse prep 10 min cook 5 min + chilling serves 6 vegetarian gluten free 100g dark chocolate (70% cocoa solids), plus 20g extra, shaved, to decorate 1tbsp agave syrup 6 egg whites 30g caster sugar 1 Gently melt the 100g chocolate with the agave syrup in a heatproof bowl set over a pan of barely simmering water (don’t let the water touch the bowl), stirring occasionally. It should take about

5 min for the chocolate to melt.

Remove the bowl from the heat and allow to cool slightly.

2 Meanwhile, put the egg whites into a large mixing bowl and whisk with an electric mixer until they form stiff peaks. Add the sugar and whisk until the egg whites become glossy.

3 Fold a little of the whisked egg whites into the cooled chocolate mixture to loosen, then add the rest, little by little, taking care not to knock out the air. Divide the mousse among 6 glasses, then chill for at least 30 min.

4 Top each mousse with chocolate shavings to serve.

CLASSIC RECIPE

HFG RECIPE per serving

per serving

139kcal

236kcal

7.2g fat

18.8g fat

4.4g saturates

11g saturates

13.2g carbs

13.6g carbs

11.9g sugars

13.4g sugars

1.7g fibre

0.7g fibre

5.5g protein

3.9g protein

0.2g salt

0.1g salt

9mg calcium

26mg calcium

0.4mg iron

0.8mg iron

HOW WE MADE IT HEALTHIER O A traditional

chocolate mousse is usually made with chocolate, whole eggs and double cream. Our first tweak was to use egg whites only. This helped to cut a little fat and a few calories.

O We left out the whipped double cream altogether. This

significantly reduced the amount of fat – especially saturates – in our mousse.

Instead, we created a ‘meringue’ by whisking a little sugar into our whipped egg whites.

This added volume and lightness to the mousse. Even with this added sugar,

72 HEALTHY FOOD GUIDE FEBRUARY 2016

our version still contained less than the classic recipe.

O We used a good quality chocolate with a high percentage of cocoa solids to boost antioxidants called flavonoids. Plus the more cocoa solids there are, the less sugar there usually is

in chocolate (read more about the benefits of chocolate on p70).

O We sweetened our dish with a tablespoonful of agave syrup. As this is sweeter than regular sugar, you don’t need to use as much to get the same result.

RECIPE: REBECCA SMITH. PHOTO: CRAIG ROBERTSON. THIS DESSERT CONTAINS RAW EGG SO ISN’T SUITABLE FOR PREGNANT WOMEN, YOUNG CHILDREN, ELDERLY PEOPLE OR THOSE WHO ARE UNWELL

It’s rich and velvety yet light as air… What more could you ask from this classic pud? Well, here’s the best bit: there are under 150 calories in each portion

R EC I PE S

HFG chocolate mousse

FEBRUARY 2016 HEALTHY FOOD GUIDE 73

R EC I PE S

Sealed with a

CAKE Whether you’re baking for a loved one or for the love of baking alone, fall for these fruity treats… perfect for Valentine’s (we’re just saying)

Semolina cake with blueberry compote prep 10 min + cooling cook 25 min cuts into 12 vegetarian Cooking oil spray, for greasing 125g low fat spread 90g caster sugar 2tsp vanilla extract 2 eggs 175g low fat Greek yogurt, plus extra to serve 250g fine semolina 50g ground almonds 2tsp baking powder Juice 1 orange 2tbsp runny honey 250g fresh or frozen blueberries 1 Heat the oven to 180°C/fan 160°C/gas 4. Spray a 20x30cm rectangular cake tin with oil, then line the tin with baking paper.

2 Put the spread, sugar, vanilla extract, eggs, yogurt, semolina, almonds and baking powder into a large mixing bowl and whisk with an electric mixer until combined.

74 HEALTHY FOOD GUIDE FEBRUARY 2016

3 Spoon the mixture into the prepared tin and smooth the surface with a spatula. Bake for 20–25 min until a skewer inserted into the middle of the cake comes out clean. Remove from the oven and leave to cool in the tin.

4 Meanwhile, heat the orange juice, honey and blueberries in a pan.

Bring to the boil, then reduce the heat to low and simmer for 2–3 min until syrupy. Leave to cool.

5 When the cake is completely cool, remove it from the tin and peel off the baking paper. Slice the cake into 12 triangles and serve topped with the blueberry compote, with a dollop of yogurt, drizzled with a little of the compote juice, alongside.

PER SERVING

233kcal 7.8g fat 1.9g saturates 31.9g carbs 15.2g sugars

1.3g fibre 10g protein 0.4g salt 90mg calcium 0.7mg iron

Semolina cake with blueberry compote

Strawberry yogurt cake prep 15 min + cooling cook 1 hr cuts into 12 vegetarian Cooking oil spray, for greasing 150g low fat spread 100g light muscovado sugar 1tsp vanilla extract 2 eggs 200g self raising flour 90g plain flour

150g low fat Greek yogurt 250g fresh or frozen strawberries (thawed if frozen), halved 1tbsp demerara sugar Icing sugar, to dust 1 Heat the oven to 180°C/fan 160°C/gas 4. Spray a 20cm round springform cake tin with oil, then line the tin with baking paper.

2 Put the spread, muscovado sugar, vanilla extract, eggs, both flours

and yogurt in a large mixing bowl and beat with an electric mixer for 2 min or until the mixture is smooth.

3 Spoon the mixture into the prepared tin, then smooth the surface with a spatula. Decorate the top with the strawberries and sprinkle with the demerara sugar, then carefully transfer to the oven and bake for 1 hr or until a skewer inserted into the middle of the cake comes out clean.

4 Leave the cake to cool in the tin for 10 min, then turn out on to a cake stand or serving plate. Dust the cake with the icing sugar, cut into slices and serve warm.

PER SLICE

190kcal 5.4g fat 1.4g saturates 32.5g carbs 12.9g sugars

1.8g fibre 4.8g protein 0.4g salt 85mg calcium 0.8mg iron

RECIPES: LIZ MACRI. PHOTOS: MARK O’MEARA

Strawberry yogurt cake

76 HEALTHY FOOD GUIDE FEBRUARY 2016

R EC I PE S

Berry clafoutis prep 10 min cook 35 min serves 6 vegetarian Cooking oil spray, for greasing 4 eggs 30g low fat spread, melted 450ml skimmed milk 85g plain flour 50g caster sugar

250g fresh or frozen mixed berries (thawed if frozen), such as blueberries, raspberries and blackberries Icing sugar, to dust 1 Heat the oven to 180°C/fan 160°C/ gas 4. Spray 6 x 250ml ovenproof baking dishes with oil.

2 Put the eggs, melted spread and milk in a large bowl and whisk with an electric mixer to combine. Beat

in the flour and caster sugar until the batter is smooth.

3 Divide the batter among the prepared dishes, then evenly scatter over the berries. Bake in the oven for 30–40 min until the tops are golden and just set. Lightly dust with icing sugar to serve.

PER SERVING

193kcal 5.7g fat 1.5g saturates 27.9g carbs 16.4g sugars

1.9g fibre 9.4g protein 0.3g salt 146mg calcium 1.4mg iron

Berry clafoutis

FEBRUARY 2016 HEALTHY FOOD GUIDE 77

IN MARCH’S

SPRING CLEAN your HEALTH THE GOOD GUT GUIDE

Foods to improve mood and immunity

MENOPAUSE Diet changes to ease symptoms

COCONUT OIL

T NEXUE ISSSALE ON AR 1M

The nutritionists’ verdict is in!

GET THE DUSTER OUT Calorie-burning housework

EASTER MAKEOVERS… + No added sugar bakes + Clever ways with leftovers + Vegetarian specials + Luscious lasagnes Banana, raspberry and walnut loaf

PLUS vitamin B1 + saturates in spreads + brunch swaps + diet watch 78 HEALTHY FOOD GUIDE FEBRUARY 2016

S H O PPI N G

What’s the deal with…

TAHINI

Tahini is fast becoming a storecupboard staple for cooks who are keen to experiment with new flavours. Don’t let its beige-ness fool you – it adds richness and depth to multiple meals and snacks

WHAT IS IT?

WORDS: LAURA DAY. PHOTO: ISTOCK. PRICES CORRECT AT TIME OF GONIG TO PRESS

Is it a nut butter, is it a sauce? No, it’s a thick paste made from ground sesame seeds, and it adds a creamy nuttiness to dishes. It’s a staple ingredient in Middle Eastern cuisine.

You’ll recognise it as the distinctive flavour in hummus, baba ghanoush and halva, but it’s also great in marinades and sauces. For an easy marinade, thin with lemon juice and water, then flavour with garlic. Or add to low-fat natural yogurt and drizzle over falafel, salads or grilled meat or fish. You can spread it on toast, too. Stir it before using, as the natural oil from the seeds tends to separate and rise to the top. Look out for a special tahini fudge recipe in next month’s HFG.

WHAT’S IN IT NUTRITIONALLY? As it’s made from 100% sesame seeds, tahini is high in calories and fat (around 610kcal and 59g fat per 100g). But most of the fat is the heart-healthy unsaturated kind, and you don’t need to use much tahini – most recipes call for just 1–2tbsp. In its favour, it’s a source of protein, contains potassium and vitamin E, and is especially rich in fibre, a number of B vitamins and minerals, including calcium, magnesium, phosphorus, iron, copper and manganese.

FROM THE SHOP TO YOUR TABLE WHAT TO BUY It comes in two varieties: light and dark.

Light is made from skinned seeds (it has nothing to do with the fat content) and dark is made from whole seeds.

Both are widely available, and most supermarkets stock their own brands – although quality varies.

O Cypressa Tahini, £2.50/300g, Tesco, Waitrose, Ocado, Amazon A dollop of this will add a smooth nuttiness to your hummus.

Per 1tbsp: 96kcal, 8.7g fat, 1.4g saturates, 0.3g sugars, 0g salt

O Meridian Dark Tahini, £2.39/270g, Holland & Barrett , Ocado The flavour is intense, adding great depth to dips and marinades – no salt required.

Per 1tbsp: 95kcal, 8.9g fat, 1.3g saturates, 0.1g sugars, 0g salt FEBRUARY 2016 HEALTHY FOOD GUIDE 79

KITCHEN TIPS FOR THE HEALTHY COOK

2

It’s not just what you eat, but how you prep and cook food, that can increase your intake of nutrients, not to mention keeping fat to a minimum. Our favourite food writers, restaurateurs and cooks dish up their top techniques for a healthier kitchen…

STIR-FRYING Frying veg, fish, chicken or meat in a wok over a high heat – stirring constantly to avoid burning.

WHY IT’S HEALTHY Cooking quickly over a high heat means veg retain their nutrients, often lost in processes such as boiling. Using just a little oil instead of the large amounts used in shallow or deep frying keeps total fat to a minimum.

HFG KNOW-HOW Don’t overcrowd the pan; better to cook in batches, to keep veg tender-crisp.

FOOD WRITER CHING-HE HUANG SAYS: ‘Stir-frying makes dishes taste delicious. Some woks come with a steamer rack and a lid, so you can also use it to steam fish and vegetables without using any oil at all.’

Eat Clean: Wok Yourself to Health (Harper Thorsons, £16.99)

80 HEALTHY FOOD GUIDE FEBRUARY 2016

CO O K I N G

EN PAPILLOTE STEAMING

QUICK PICKLING

Cooking fish and veg in baking paper parcels in the oven.

Preserving a fruit or vegetable in brine (vinegar and water).

WHY IT’S HEALTHY

WHY IT’S HEALTHY

The food steams in its own flavours, so there’s no need for salt. Steaming, like stir-frying, also helps to retain nutrients.

HFG KNOW-HOW Use fresh instead of frozen fish – frozen will dilute any added flavours as it thaws. Add lots of herbs and citrus ingredients to make the finished dish as tender and tasty as possible.

Pickled vegetables make a healthy, punchy alternative to salads and generally don’t need any added fat to make them palatable.

HFG KNOW-HOW You can use just about any fruit or veg – carrots, apples, courgettes… Put in a jar with a mix of water and vinegar, add some herbs/spices, then seal and chill for up to a week.

AWARDWINNING CHEF AND FOOD WRITER MITCH TONKS SAYS:

HEAD OF FOOD AT ABEL & COLE RACHEL DE THAMPLE SAYS:

‘Team brill with leeks, salmon with fennel or bream with fresh tomatoes. Or wrap up clams, fresh tomatoes and a handful of cooked spaghetti, then steam in the oven for a fabulous, healthy meal.’ mitchtonks.co.uk

‘Try this quick recipe: chop or grate 500g fruit and/or veg. Add to a jar with 200ml vinegar, 75ml water and 1tbsp runny honey, and some herbs/ spices, then mix well.’

FIVE: 150 Efortless Ways to Eat 5+ Fruit and Veg a Day (Ebury, £14.99)

MASSAGING

BLENDING

Tenderising tough veg by hand to make them easier to digest raw.

Whizzing vegetables and/ or fruit to make soups and smoothies.

WHY IT’S HEALTHY Massaging fibrous leaves such as kale means there’s no need to boil them, so you retain water-soluble vitamin C and folate, which are destroyed by high temperatures.

HFG KNOW-HOW

WHY IT’S HEALTHY

Grab a bunch of kale leaves with both hands and rub together. The leaves will darken and become less bitter.

FOOD WRITER DONAL SKEHAN SAYS: ‘Massaging raw kale transforms it from a tough, somewhat bitter leaf into a sweet delicate ingredient – it only takes a few minutes. Add it to salads in place of lettuce.’

Fresh: Simple, Delicious Recipes to Make You Feel Energised (Hodder & Stoughton, £20)

Blending fruit and veg into soups and smoothies is an easy way to get our five-a-day. Unlike juicing, blending uses the whole fruit/veg so retains vital fibre in the end product.

HFG KNOW-HOW Blend firm, uncooked or hard ingredients first to give them more time to break down. It’s also great for using up past-its-best produce.

FOOD WRITERS JASMINE AND MELISSA HEMSLEY SAY: ‘Hand-held blenders are great for soups and dips, and can be used for smoothies if you team them with the right jug. It’s best to use a stand blender for harder vegetables.’

Good + Simple (Ebury, £25, out 25 February)

FEBRUARY 2016 HEALTHY FOOD GUIDE 81

BRAISING

MICROWAVING

POACHING

Tossing salad with a mix of vinegar/citrus juice, oil and other flavours.

Searing, then slow-cooking tough cuts of meat for a very tender result.

Steaming, reheating and partially cooking food without fuss.

Simmering food gently in liquid, such as water, stock or wine.

WHY IT’S HEALTHY

WHY IT’S HEALTHY

WHY IT’S HEALTHY

WHY IT’S HEALTHY

Studies show oil-based dressings increase the absorption of certain nutrients, such as beta-carotene.

Very little – if any – fat is required for searing. Slow cooking in a lidded casserole concentrates the natural flavours.

Microwaves cook quickly, but the heating process is gentle so it helps to retain nutrients in food.

HFG KNOW-HOW

HFG KNOW-HOW

Despite the potential health benefits, all types of oil contain lots of calories, so always measure out the oil you use and mix with a larger quantity of vinegar or citrus juice to dilute it.

It’s a great way to utilise cheaper cuts of meat.

Add a little water or reduced-salt stock to the casserole dish, and root veg, herbs and spices for depth of flavour. Cook low and slow for best results.

Cooking time depends on the microwave’s power. Most models won’t brown/crisp your food, so if you want a jacket potato that’s fluffy inside with a crispy skin, finish in a hot oven for 5–10 min before serving.

A fat-free, indirect cooking method whereby fish, chicken, veg or eggs are gently cooked in shallow, simmering liquid. The result: a delicate dish.

FOOD WRITER AND NUTRITION EXPERT DALE PINNOCK SAYS: ‘I like to pair oily fish with a dressing of olive oil, balsamic vinegar, garlic granules, pepper and oregano. This may increase the amount of vitamin D you’ll absorb from the fish.’

The Power of Three (Quadrille, £20)

FOOD WRITER ALEX MACKAY SAYS: ‘I like to braise firm fish fillets, as well as meat.

I sit them on top of (but not totally submerged in) a liquid or sauce, then cover with baking paper instead of a lid to let the steam escape so it doesn’t dilute the flavours.’ alexmackay.com

82 HEALTHY FOOD GUIDE FEBRUARY 2016

HFG KNOW-HOW

EDITOR MELANIE SAYS: ‘I use mine mainly for reheating homemade meals – great when I don’t want to cook from scratch. There are two of us in our house, so I follow recipes for four and freeze half. I’m also a fan of microwave puds – try HFG’s chocolate cup puddings (recipe at healthyfood.co.uk).’

HFG KNOW-HOW Boost flavour by adding aromatics, such as fresh herbs or citrus juice, to the liquid. At the end of cooking, reduce the poaching liquid to make a nutrient-rich sauce.

CHEF MICHAEL WIGNALL SAYS: ‘Poach lemon sole fillets, with the skin on, for about 6 min in vegetable or fish stock. This will lock in nutrients and flavour.

Discard the skin after cooking – if the fish is cooked it should be easy.’

Michael is executive head chef at 2 Michelin-starred Gidleigh Park in Devon

WORDS: LAURA DAY. PHOTOS: GETTY, ISTOCK

DRESSING

CO O K I N G

SPIRALISING

STEAMING

GRILLING

Creating ‘noodles’ and ribbons from vegetables.

Cooking fish, chicken or veg over a little gently simmering water.

Cooking food under the heat source to give a golden, crisp finish.

WHY IT’S HEALTHY

WHY IT’S HEALTHY

WHY IT’S HEALTHY

It’s an easy way to get more veg into your diet and makes a lighter alternative to pasta: try our courgetti (courgette spaghetti) recipes at healthyfood.co.uk.

Steaming maximises taste and colour without diminishing nutrients because of the indirect heating process. Unlike boiling, there’s no temptation with steaming to add salt to vegetables.

The direct heat source means your food will cook quickly, helping to retain nutrients. Excess fat on meat will drip away.

HFG KNOW-HOW Choose firm produce that doesn’t contain stones or seeds – courgette, sweet potato, celeriac and the narrow end of squash are top choices.

TV PRESENTER DAVINA MCCALL SAYS: ‘My favourite vegetable to spiralise is courgette.

I just love courgetti because it’s so similar to pasta. Before you try it, you think, “no way, it couldn’t be” – but it is!

It’s filling, too, and goes with so many sauces.’

Davina’s Smart Carbs (Orion, £16.99)

HFG KNOW-HOW If you don’t have a steamer (electric or basket), set a colander over a pan and cover with a lid to steam veg.

HFG’S PHIL MUNDY SAYS: ‘I like to add robust herbs such as bay and rosemary to vegetables while they’re steaming – they release a delicate aroma and gently flavour the vegetables (discard them before serving). And for chicken and fish, try adding sliced chilli and lemon zest.’

HFG KNOW-HOW Marinating meat helps to keep it moist – go for a mix of lemon juice, garlic and herbs to keep the fat content down. Make sure you don’t char or burn food, as this can be harmful to health.

FOOD WRITER AND BLOGGER KAREN BURNS-BOOTH SAYS: ‘For a healthy take on fish and chips, coat fish fillets with oatmeal or crumbled oatcakes and grill until crisp and cooked through. You’ll be giving your heart an omega-3 boost – plus the crunchy texture is wonderful.’ lavenderandlovage.com

And once you’ve cooked…

FREEZING A handy way to keep a ready supply of home-cooked meals, plus veg, fruit and herbs.

WHY IT’S HEALTHY You can batch-cook healthy meals, then freeze portions until needed as an alternative to ready meals full of fat, sugar and salt. Turn to p54 for freeze-ahead recipes.

HFG KNOW-HOW Wrap food tightly to avoid freezer burn.

JAMIE OLIVER SAYS: ‘Stock up on frozen vegetables – they’re great value, available all year, and are nutritious because they’ve been frozen at their peak.’

Everyday Super Food (Michael Joseph, £26)

FEBRUARY 2016 HEALTHY FOOD GUIDE 83

Juliette Kellow HFG DIETITIAN

WHY WE NEED…

84 HEALTHY FOOD GUIDE FEBRUARY 2016

19+ yr

600mcg

Pregnant

700mcg

Breastfeeding 950mcg 19+ yr

700mcg

15–18 yr (boys) 700mcg 15–18 yr (girls) 600mcg 11–14 yr

600mcg

4–10 yr

500mcg

1–3 yr

400mcg

0–12 mth

350mcg

*WE HAVE ONLY GIVEN AMOUNTS FOR THE MAIN SOURCES – OTHER FOODS IN OUR DAILY MENU MAY ALSO CONTAIN SOME VITAMIN A. PHOTOS: ISTOCK. MAIN PHOTO POSED BY MODEL

The Nutrient Reference Value (NRV) for vitamin A, which you’ll see on food labels, is 800mcg. But there are more detailed guidelines in the UK for vitamin A needs at specific ages and stages in life:

FEMALES

A full-blown vitamin A deficiency is rare in developed countries, usually only seen in people with chronic liver disease or other health conditions that involve a problem absorbing nutrients from food. In severe cases, it causes night blindness, poor growth and an increased susceptibility to infection.

Less rare, however, are low intakes: 7% of one to threeyear-olds, 6% of four to 10year-olds, 13% of teenagers, 11% of men and 6% of women have really low intakes. The Department of Health (DH) recommends all children from six months to five years are given drops containing vitamin A (as well as vitamins C and D).

DAILY REQUIREMENTS

MALES

What happens if I don’t get enough?

slightly during pregnancy, the DH recommends pregnant women and those planning to have a baby avoid taking supplements containing it (including fish liver oil), unless their GP has advised otherwise.

To be on the safe side, they should also avoid eating liver and liver products, such as liver pâté, as these are exceptionally high in vitamin A. If you’re not pregnant or thinking of having a baby in the near future, you can still enjoy liver or liver products, but don’t have them more than once a week.

High intakes of vitamin A over many years may increase the risk of osteoporosis, so the DH also recommends that combined daily intakes of vitamin A from food and supplements don’t go beyond 1.5mg (1,500mcg), especially

in post-menopausal women and men over the age of 65, who are at a greater risk of this condition. This usually means not taking supplements if you eat liver once a week and being mindful of the amount of vitamin A contained in any supplements you do take and the food you eat (see right).

CHILDREN

ssential for healthy SKIN AND Too much can be EYES, especially for vision in a problem, too dim light, vitamin A also helps to While it’s important to make sure we have enough vitamin keep the LININGS of certain parts A, we shouldn’t have too much of it. This fat-soluble of the body, such as the nose, in vitamin is stored in the body good condition. Plus it’s vital for and excess amounts can have keeping our IMMUNE SYSTEM strong a toxic effect, damaging the liver, bones and eyes. to protect us from infection.

Too much vitamin A in the Our bodies make vitamin A from body also has the potential to cause birth defects during the antioxidant beta-carotene, pregnancy. So even though needs for vitamin A increase naturally present in food.

BABIES

E

VITAMIN A

H E A LT H

EVERYDAY FOODS FOR VITAMIN A (mcg)

IT’S FAMOUSLY BENEFICIAL for seeing well in dim light, but too much vitamin A can cause problems for your eyes, as well as your liver and bones

100g lamb’s liver (raw)

17,300

Liver pâté (40g)

2,929

80g boiled carrots

1,480

80g steamed sweet potato

500

80g boiled curly kale

451

1 slice cantaloupe melon (150g) 443 80g baked butternut squash

435

80g baby spinach

208

½ ball mozzarella (62.5g)

177

100g full-fat Greek yogurt

115

80g raw mangetout

93

30g reduced-fat cheddar

88

½ mango (75g)

87

140g grilled mackerel

85

½ red pepper

77

1 egg

76

140g grilled salmon 1 tomato

69

80g steamed broccoli

49

125g pot fruit yogurt

45

8 cooked brussels sprouts

43

1tsp low-fat spread

42

80g boiled green cabbage

42

200ml semi-skimmed milk

41

3tbsp boiled garden peas

37

GET YOUR VITAMIN A FROM NATURAL SOURCES. A typical daily meal plan* could be:

49

PLANNE R

TOTAL

823mcg

BREAKFAST

2 slices wholegrain toast with 2tsp low-fat spread (84mcg) and 1 boiled egg (76mcg). Plus 1 small glass orange juice

MORNING SNACK

Cappuccino made from 200ml semi-skimmed milk (41mcg)

LUNCH

Salad made from ½ ball mozzarella (177mcg), 1 tomato (49mcg), ½ small avocado and a drizzle of low-fat balsamic dressing

AFTERNOON SNACK

4tbsp tzatziki and ½ red pepper (77mcg)

DINNER

140g grilled salmon (69mcg) with 1 jacket potato topped with 1tsp low-fat spread (42mcg) and steamed baby spinach (208mcg)

FEBRUARY 2016 HEALTHY FOOD GUIDE 85

DIET W TCH

The Sirtfood Diet

Eat chocolate, drink red wine and lose weight?

Amanda Ursell explores this year’s most beguiling diet plan

T

HE SIRTFOOD DIET by Aidan Goggins and Glen Matten (both of whom have a masters degree in nutritional medicine) promises you’ll lose 7lb in seven days. Many celebrities are, of course, lapping it up. Should we do the same?

What’s the premise?

IT’S BASED ON EATING a group of foods that contain something the authors describe as ‘sirtuin activators’. Sirtuins are a class of protein, seven of which (SIRT1 to SIRT7) have been identified in humans. They appear to have a wide range of roles in our body, including potential anti-ageing and metabolic effects.

As scientists understand more

86 6

H FO

NUTRITION

THE VERDICT

about sirtuins, they’re becoming interested in the role they may play in helping to switch on those weight-loss pathways that are usually triggered by a lack of food and by taking exercise. The theory goes that if you can activate some of the seven sirtuins, you could help to burn fat and treat obesity with less effort than it takes to follow some other diets or spend hours on the treadmill.

FURTHER studies are needed to identify the long-term impact on waistlines – and general health – and to see whether sirt dieters keep the pounds of any more efectively than they would on other diets. We don’t yet know what, if any, impact the addition of sirtfoods to our diet actually has on our weight.

And will anyone be able to stick with the monotony of juices and limit themselves to foods on the list (and be happy to ditch their normal cuppa for green tea) permanently? As for the headlines that suggest you can enjoy dark chocolate and red wine on this diet – well, in reality, it’s not a green light to consume mountains of either!

What does it involve?

THE SIRTFOOD DIET has two stages. On each of the first three days you drink three ‘sirt juices’ and have one meal (total of 1,000 calories a day). On the following four days you’re allowed two sirt juices and two meals daily (total of 1,500 calories daily). You then progress to the easier phase two, with one juice and three ‘balanced’ meals, in sensible portion sizes, a day.

THE SIRTFOOD DIET BY AIDAN GOGGINS AND GLEN MATTEN (YELLOW KITE, £7.99) IS OUT NOW. PHOTO: GETTY

What can you eat on the diet?

THERE’S A LIST OF FOODS containing chemical compounds that the authors say switch on sirtuin and crank up fat burning while lowering appetite (the latter probably through helping to achieve better blood sugar control). Foods include: strawberries, walnuts, parsley, kale, rocket, coffee, green tea, turmeric, soy, capers, bird’s eye chillies, red onion, extra-virgin olive oil, celery, medjool dates, buckwheat, red wine – and, the most popular sirtfood on the block, cocoa (translated, of course, into dark chocolate).

Sirt juices are made from kale, celery, apple, lemon, matcha green tea, rocket and parsley. Typical main meals include Asian king prawn stir-fry with buckwheat noodles, and kale and red onion dahl with buckwheat.

Cutting calories will always give you results

because the list ^ofJust foods includes red wine and chocolate doesn’t give you the green light to consume mountains of either!

Is it efective for weight loss?

YOU SHOULD LOSE WEIGHT simply because you’re eating fewer calories, especially in phase one. Indeed, you may burn fat faster with this diet than with ‘any old calorie-restricted’ plan and you may feel fuller. As for the authors’ claim this diet is ‘clinically proven to lose 7lb in seven days’… Well, it’s worth noting that so far the diet has only been tested on 40 healthy, highly motivated human guinea pigs in an upmarket gym in London’s Knightsbridge. The testers lost an average of 7lb in a week, while showing increases in muscle mass and energy. But then given the calorie restrictions of that first week, weight loss may simply be due to the extreme reduction in calories.

_

If you have the finances, the inclination and the stomach for it, I’m quite sure it will ‘work’ to some extent in the short term, if only because it’s an efective way to restrict calories. And wine and chocolate aside, the list mostly consists of the very foods dietitians and nutritionists recommend for good health (think fruit and veg!).

Whether it works well enough to make it stand apart from the thousands of weight-loss plans that have trodden this weary path before also remains to be seen. It’s likely Goggins and Matten will become bestselling diet authors, but I suspect the mega bucks will really flow once the pharmaceutical industry manages to create sirtuin modulators that we can pop, so there’ll be no need to down yet another kale smoothie.

FEBRUARY 2016 HEALTHY FOOD GUIDE 87

STRENGTH in NUMBERS hfg

FITNESS UPDATE

Is your fitness motivation waning now that your new year’s resolution has weakened its grip? Maybe it’s time for a little help from your friends…

F I T N E SS

T

HE TOP OF THE YEAR is the time when we feel most motivated to stick to a new exercise regime.

Gym memberships soar, and streets and parks become busy with people jogging, skipping and pedalling away those Christmas calories.

Come February, though, our good intentions start to fall by the wayside, with gyms and leisure centres reporting the biggest attendance drops in early spring. It’s still cold and dark and summer’s beach-body goals seem a long way off, making it all too easy to give up and go home…

But there’s a simple way to reignite January’s fire in the belly: look for strength in numbers. It’s a trick we discovered in the HFG office and now we’re all committed to motivating each other to pull on our trainers and get moving. Whether it’s a lunchtime walk en masse, an exercise class close to work, or an all-day steps challenge, we’ve found a group mentality that’s hugely beneficial in keeping our fitness on track.

Studies confirm our findings: you’re more likely to maintain an exercise programme if it’s a shared activity. For example, research from Indiana University shows married couples who train together stand a 94% chance of sticking with their fitness regime, compared with a 43% drop-out rate when going it alone.

‘Group exercise has been shown to increase production of mood-boosting endorphins,’ says personal trainer Stuart Amory. ‘But training with

someone else isn’t just more fun (provided you get on well, that is!) – you’re also making yourself accountable. You’re less likely to let them and yourself down by missing a workout or not pushing as hard, and you can inspire and encourage each other.’

Want to get moving again?

Here are a few ways to harness the power of group activity.

JOIN A CLUB Some forms of exercise, such as walking, running or cycling, can be solitary. And that’s fine when you need space to clear your head. But it’s motivating to share your sport with others, get tips and support and share goals. There’s also safety in numbers if you want to go out at night or to quiet places. Check out british athletics.org.uk/grassroots to search for running and athletics clubs. For walkers, search walkingforhealth.org. uk, ramblers.org.uk or

nordicwalking.co.uk. And britishcycling.org.uk can help you hunt for cycling clubs and events – or join Breeze, a fun, friendly network for women: goskyride.com/ breeze/Index.

FIT FACT Members of exercise classes who feel the greatest sense of ‘groupness’ and cohesion are more likely to be punctual, attend regularly and work harder

SWAP THE TREADMILL FOR A CLASS The gym can also be a lonely place – everyone with their headphones in and eyes fixed straight ahead. Make a pledge to switch one of your weekly solo workouts for a group exercise class. It could be gym-based, such as a spinning, Zumba, circuits or high-intensity interval training class. Or you could head outdoors to a boot camp in your local park.

British Military Fitness (britmilfit.co.uk), for example, is well known for the sense of camaraderie and team spirit it promotes, and there are 140 venues and 400 weekly classes nationwide.

GROUP EXERCISE AT THE GYM

‘I love the community feel of group exercise, sweating it out with colleagues and making new friends along the way. But it’s not just the social element – having others around you motivates you to push that extra 20%, and there’s the competitive factor (for those that way inclined). A bunch of us have been attending classes at F45 London Bridge (read about our eforts and get tips from the trainers at healthyfood.co.uk).

The real draw of group classes is you don’t have to think about what exercise to do next – legs, arms, tum…? You just pull on your kit and work through the programme. It’s foolproof fitness and boy, is it fun.’ SENIOR SUB EDITOR REBECCA ALMOND

F I T N E SS

REDISCOVER TEAM SPORTS Think back to the games you enjoyed at school – netball, hockey, tennis, squash, volleyball… Why leave them there? Google the grass roots associations for these activities and you’ll find they welcome newcomers and lapsed aficionados of any age. ‘I felt isolated and unfit after having my two children,’ says Alex, 46, from Bedfordshire. ‘A friend suggested I join the local netball league. My skills were rusty, but they soon came back. Ten years later, I’m still playing and my team members are some of my best friends.’

START YOUR OWN EXERCISE CLUB You don’t have to join a gym or work around a class timetable. Form your own club and slot it into your day where it suits. ‘When my son was a baby, I made a pact with two other mums from my antenatal group to meet at each other’s houses and do exercise

GROUP EXERCISE ON SOCIAL MEDIA

‘The Duel function on Our Jawbone Up3 fitness trackers is our new toy. We set step challenges, and eyeing each other’s progress really gets us moving – it’s a pride thing!’ EDITOR MELANIE LEYSHON AND ASSISTANT EDITOR LIZ ATKINS GROUP EXERCISE AT A RUNNING CLUB

‘Although I love running, I can still find it hard to get out of the door sometimes.

So on Tuesdays I train with a club, on Saturdays I go to my local Parkrun, and on Sundays a few of us meet up for a longer run. Now, instead of being a chore, it’s my social life.’ WRITER HANNAH EBELTHITE DVDs,’ says Beccy, 40, from Surrey. ‘The babies napped or bounced in their chairs while we lunged and squatted off the baby-weight instead of sitting around eating cake.’

Other ideas include getting together with a group of friends, hiring a personal trainer and splitting the cost.

Or swap meals and drinks out for more active pursuits such as bowling, a round of golf or a dance class.

USE SOCIAL MEDIA If you really can’t get together with others to exercise – and, let’s face it, sometimes you just have to fit in your activity at odd moments – you don’t have to miss out. There are plenty of groups you can join on social media to share your goals, successes and struggles. Check out Run Mummy Run on Facebook and #UKrunchat on Twitter.

If you use an activity tracker, most have their own social media pages where you can chat to and challenge other users (see box above).

Volunteering is a great way to meet like-minded people and feel part of a fitness community. If you like Parkrun, for example, it’s suggested that for every six runs you do you volunteer to help at the seventh (parkrun.org.uk). Get involved and you’ll soon be a familiar face and have a whole new group of fit friends. Search joininuk.org for local clubs or events that could use your help.

90 HEALTHY FOOD GUIDE FEBRUARY 2016

WORDS: HANNAH EBELTHITE. PHOTOS: ISTOCK

JOIN IN!

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S H O PPI N G

THIS vs THAT

They’re both a great alternative to pasta, rice and potatoes, helping to add variety to your diet. But which grain is the more nutritious option?

PER 100G (uncooked)

COUSCOUS

364

ENERGY kcal

309

QUINOA

This is particularly good in salads and ideal when you’re short of time as it takes just 5 min to prepare.

2.1

FAT (g)

5

79.2

CARBS (g)

55.7

2.3

(OF WHICH SUGARS) (g)

6.1

3.7

FIBRE (g)

7

This grain has the advantage of being gluten free and a complete source of protein. It takes longer to cook than couscous.

12

PROTEIN (g)

13.8

287

POTASSIUM (mg)

780

28

CALCIUM (mg)

79

59

MAGNESIUM (mg)

210

2

IRON (mg)

7.8

0.4

COPPER (mg)

0.8

1.8

ZINC (mg)

3.3

COUSCOUS has a nutrition profile comparable to other grains, such as pasta and rice. It contains protein and some fibre, but it’s mainly made up of processed carbs. Indeed, since it’s so highly processed, much of the fibre is removed. Like other grains, it provides some vitamins and minerals, but not in nearly the same quantities as quinoa. And if you can’t eat gluten, beware – people often assume it’s gluten free, but it’s made from wheat!

THE NUTRITION LOWDOWN QUINOA contains all the essential amino acids (ones the body can’t make) so, unlike other grains, is a complete source of protein.

This makes it a useful staple, especially for vegans. With 7g fibre per 100g, it makes a significant contribution to the recommended 30g a day. It has far more vitamins and minerals than couscous – almost triple the potassium and calcium, and almost four times more iron and magnesium.

AND THE WINNER IS… QUINOA, hands down. The similarities are deceptive… Quinoa is a complete protein, can be part of a gluten-free diet, has more nutrients and double the fibre of couscous.

And, when cooked, it has a lower GI, so it should help to keep you feeling fuller for longer.

92 HEALTHY FOOD GUIDE FEBRUARY 2016

WORDS: JENNIFER LOW. PHOTOS: ISTOCK

THE NUTRITION LOWDOWN

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TA L K I N G P O I N T S

Davina McCall, TV presenter

HEALTHY

She famously quit sugar in five weeks, so how did it affect Davina’s cooking habits and family diet?

AS TOLD TO MELANIE LEYSHON. PHOTOS: ISTOCK. DAVINA’S 5 WEEKS TO SUGAR FREE IS PUBLISHED BY ORION, AT £16.99

Where did the idea come from to cut out sugar? I first stopped having it in tea, as it was affecting my energy and mood. But I knew I had to change my sugar habits completely when I polished off a tin of Celebrations one Christmas – I’ve got an addictive personality! I wanted to quit refined sugar, and in my book Davina’s 5 Weeks to Sugar Free I use natural sugars, such as honey and maple syrup, instead. I wouldn’t cut out whole groups of nutrients. A lot of people are being told to eliminate gluten, for example, when they probably don’t need to.

Have you changed anything else?

I swapped white bread and pasta for wholegrain versions after learning how high-GI foods affect your energy. I ate some of the kids’ pizza one night and went into a carb coma. Now, if we have a carb-heavy lunch, we’ll have a ‘picky’ plate for supper – raw veg and dips and fish or other lean protein.

How do you stay in shape? I don’t like calorie counting, but I do like

eating good food and keeping fit.

The less processed the food, the better. I also think healthy food shouldn’t be prohibitively expensive – I’m not into clean eating or buying organics. I’m into good fats, such as those in avocados and almonds.

I don’t skip meals if I want to lose weight, but I’ll eat smaller portions and have green soup for supper.

How do you approach cooking at home?

Planning and ordering all the food for the week is a must. I then write the meals for the week on a big chalkboard in our kitchen. If I’m not home, the nanny knows what to cook. On Sunday, I make a huge roast chicken with bread sauce and gravy, and on Monday we always turn the leftovers into a big soup supper, with sweet potatoes, stock and peas or whatever veg we have.

What influences your food habits?

The French. I used to live in Paris, and they eat healthily, cooking from scratch and using fresh ingredients.

Even the meals at their state schools are amazing. Kids there eat

THREE THINGS I LOVE EGGS Lots of my recipes contain eggs. I’m obsessed with them!

I can’t get enough – in salads, main courses, puddings…

LAUGHING I just love it when I’m overcome by uncontrollable giggles.

WORKING OUT I try to get a good workout in around three times a week. Sometimes you can dread doing it, but the feeling I get afterwards far outweighs anything else! It makes me feel better about everything.

a variety of different ingredients – game, rabbit, endive, radishes…

I try to get my kids to taste unusual foods, but I’m not the food police!

Any concerns about your children’s diet?

They eat too many crisps – I do try to get them to snack on veg and hummus. I make homemade crisps, which are great for dinner parties, but they don’t last and aren’t realistic for the kids. Out of the home, the problem is unhealthy vending machines full of crisps and chocolates. They like chips, so I make them with my new crinkle cutter for Lakeland – they’re so much better than bought. The kids are also into smoothies. My daughter, who’s 14, is trying out new recipes.

How did your kitchen kit range at Lakeland come about? It was me who found them! I’m their biggest fan. I read their brochure in the bath. I have a ‘happy drawer’ full of coloured cutlery – it makes me cheerful, so I wanted my Lakeland range to make people feel the same. It’s bright, good quality and affordable. My favourite pieces are the paring knife and the spiraliser – they’re compact and easy to store.

O Davina’s Smart Carbs cookbook (Orion, £16.99) is out now.

FEBRUARY 2016 HEALTHY FOOD GUIDE 95

REFERENCES Your guide to the research behind this month’s stories and features HEALTH NOTES (p10) O Minji, K et al (2015) Fish oil intake induces UCP1 upregulation in brown and white adipose tissue via the sympathetic nervous system. Scientific Reports 5.

Article number: 18013. Published online 17 December 2015.

DOI: 10.1038/srep18013 O Donkin, I et al (2015) Obesity and Bariatric Surgery Drive Epigenetic Variation of Spermatozoa in Humans. Cell Metabolism. Published online 6 December 2015. DOI: 10.1016/j. cmet.2015.11.004 O Jami, A (2016) Healthy

Reflections: The Influence of Mirror Induced Self-Awareness on Taste Perceptions. The Journal of the Association for Consumer Research, 1. http:// foodpsychology.cornell.edu/ JACR/Healthy_Reflections O Department of Health (2016) New alcohol guidelines show increased risk of cancer.

Published online 8 January 2016. https://www.gov.uk/ government/news/new-alcoholguidelines-show-increased-riskof-cancer SEASONAL WAYS TO FIVE-A-DAY (p12) O McDougall, G J et al (2010) Effect of different cooking regimes on rhubarb polyphenols.

Food Chemistry 119 (2), 758-764. DOI: 10.1016/j. foodchem.2009.07.030 THE HFG GUIDE TO MOUTH HEALTH (p22) O National Smile Month.

Facts and Figures. http://www. nationalsmilemonth. org/facts-figures/ O Oral health CRC (2015) Briefing Paper: The potential of sugar-free beverages, sugar-free confectionery and sports drinks to cause dental erosion. http://www.oralhealthcrc.org. au/content/dental-damagecaused-sugar-free-drinks O Cancer Research UK (2015) Mouth cancer now the tenth most

common cancer in men.

Press release published 10 November 2015. http://www. cancerresearchuk.org/about-us/ cancer-news/press-release/ 2015-11-10-mouth-cancernow-the-tenth-most-commoncancer-in-men O British Dental Health Foundation.

Caring for teeth: Sensitive teeth. https://www.dentalhealth.org/ tell-me-about/topic/caring-forteeth/sensitive-teeth O Ruxton, C and Bond, T (2015) Fluoride content of retail tea bags and estimates of daily fluoride consumption from typical tea drinking in UK adults and children. Nutrition Bulletin 40 (4), 268-278. Published online 18 November 2015. DOI: 10.1111/ nbu.12171 WHY HAVE I STOPPED LOSING WEIGHT? (p34) O Wishnofsky, M (1958) Calorie equivalents of gained or lost weight. American Journal of Clinical Nutrition 6 (5), 542-546 WHY WE NEED VITAMIN A (p84) O NHS Choices. Vitamins and minerals: Vitamin A http://www. nhs.uk/Conditions/vitaminsminerals/Pages/Vitamin-A.aspx O Cancer Research UK. The safety of vitamins and diet supplements. http://www.cancerresearchuk. org/about-cancer/cancers-ingeneral/treatment/ complementary-alternative/ about/harm/the-safety-ofvitamins-and-diet-supplements

T H E FAC T S

NUTRITION LOWDOWN We cut through the science to help you work out how our recipes – and the foods you buy in the supermarket – fit into a balanced, healthy diet JUST LIKE PRE-PACKED FOODS, all our recipes provide detailed nutrition information for a typical serving. But how does that compare with your total daily needs for energy, protein, fat, carbs and certain vitamins and minerals?

Provided you stick to the serving size we recommend for each recipe, the easiest way is to compare the nutrition information for each recipe with the Reference Intake (RI). You’ll gradually see this term being used on food labels in place of Guideline Daily Amounts (GDAs).

The RIs are benchmarks for the amount of energy (kilocalories), fat, saturated fat, carbohydrate, sugars, protein and salt we should have each day.

The RIs for fat, saturates, sugars and salt are the maximum amount you should have each day, while you should aim to meet the values for carbs and protein each day. There is no RI for fibre but health experts recommend we have 30g a day.

Although everyone is different and has different needs for energy and nutrients, the RIs are designed for an average adult, so there’s only one set of values. See the table, right, for the figures.

We also analyse our recipes for calcium and iron – this is because these two nutrients are often low in people’s diets in the UK. We can see how much a recipe contributes to our daily needs for calcium and iron by comparing

WHAT IF I WANT TO LOSE WEIGHT? The only way to shed the pounds is to take in fewer calories than you use up, so your body draws on its fat stores to supply it with enough energy. To lose 1lb (0.5kg) of fat you need to create a calorie deficit of 3,500kcal. This means cutting your calorie intake by just 500kcal a day should help you lose 1lb (0.5kg) a week – so, for example, women should lose this amount of weight each week on 1,500kcal and men on 2,000kcal.

If you’re also more active, you can expect it to be a little more.

However, nutrition experts agree that for good health in the long term, you shouldn’t lose more than 2lb (1kg) a week.

REFERENCE INTAKE

it with Nutrient Reference Values (NRVs), which are starting to appear on food labels in place of Recommended Daily Allowances (RDAs) – again, there is just one set of values.

ENERGY (kcal)

PER SERVING All our recipes come with nutrition information per serving, so as long as you stick to the serving sizes we recommend, the nutrition information we provide will be accurate.

FAT (g)

2,000 70

SATURATES (g)

20

CARBOHYDRATES (g)

260

SUGARS (g)

90

PROTEIN (g)

50

SALT (g)

6

NUTRIENT REFERENCE VALUE

CALCIUM (mg)

800

IRON (mg)

14

O Individual needs vary considerably, so use this as a general guide only. Ask your GP or doctor to refer you to a registered dietitian if you feel you would benefit from personalised advice. Nutrition is calculated accurately, but may vary, depending on the ingredients used. Only listed ingredients are included in the calculations.

FEBRUARY 2016 HEALTHY FOOD GUIDE 97

T H E L A S T WO R D

5 FA to

F is for February… and Flagging.

You’re more likely to stick with exercise if it’s a shared activity, say studies, so BUDDY UP with our group fitness ideas (p88)

E

Our favouritte healthy snippets and tips perts from the exp in this montth’s issue

BROCCOLI is a usseful source of calcium, and the lovely purple sprouting variety in ains season now conta a fifth of our daily need (p12)

98 HEALTHY FOOD GUIDE FEBRUARY 2016

MISSING THE T TRATTORIA? Don’t give up the pleasure of pasta – just switch from carbonara to b bolognese and you’ll save 320 calories a pop (p66)

Introducing nature’s very own toothbru ush – chomping on CE ELERY gives you ur gums a masssage (p27)

COMPILED BY LIZ ATKINS. PHOTOS: GETTY, ISTOCK, POSED BY MODELS

The more weight you lose, the slower weigh ht loss becomess.

Find out how w to BEAT THE MATHS S and stay motivated (p34))

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cados 20 avo ml 0 per 25 ! bottle!

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