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FEEL FULLER FOR LONGER WITH LOW-GI MEALS

AUSTRALIAN

JULY 2021 $6.99

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EASY L U VEGIE-F

pies

NEVER DIET AGAIN! Learn to love food without guilt

Set & forget ONE-POT DINNERS

EXPERT ADVICE

best foods to ease pain

Quick & easy cafe-style breakfasts

DIETITIAN SUSIE BURRELL’S GUIDE TO...

REVERSING PRE-DIABETES PLUS... Guide to sweeteners ● Most filling snacks ● Best baby foods

NEED A BREKKIE? Try Weet-Bix™ Gluten Free! Made from sorghum, an ancient grain that’s naturally gluten free and tastes great! Serving s gg tio .

96% WHOLEGRAIN LOW IN SUGAR

AUSSIE MADE & OWNED

77% WHOLEGRAIN SOURCE OF FIBRE

Welcome

If you’ve ever been trapped in a dieting cycle, you’ll know that wistful feeling you experience when you see someone else enjoying a food on your ‘no-go’ list. We all know how food envy feels! The good news is that you don’t have to diet. In fact, by ditching the diet mentality altogether, you can improve your overall health and wellbeing. That may sound hard to believe but it is possible, and dietitian Lyndi Cohen is living proof! Not only did she ditch diets, she lost 20 kilos and has never been healthier. Check out her inspiring story (p16) for her tips to get off the diet bandwagon for good. And when healthy eating tastes so great, you’ll never feel like you’re missing out, as the recipes in this issue demonstrate. Just take a look at our cover pies (p52)! Made with a little puff pastry and chock-full of vegetables, they still get the tick of approval from our dietitian. We also have delish one-pot dishes to warm you up (p34), flavourful low-GI meals (p60), plus easy, cafe-style breakfasts you can whip up in a flash (p42). You’ll never experience food envy again! Bon appetit.

Alison

EDITOR’S TOP PICK

Is it a pizza? Is it an omelette? Or is it a wrap? Turn to our cafe-style brekkie special to find out!

p42

Alison Kirkman, Managing Editor

Join our Subs Club to WIN prizes every month! Once you become a subscriber, you’ll automatically go in the draw to win great prizes every month! This month you could WIN a prize pack of healthy cookbooks — valued at more than $100! See p92. JULY 2021 HEALTHY FOOD GUIDE

Why you can trust

AUSTRALIAN

EDITORIAL TEAM Managing Editor Alison Kirkman editor@healthyfoodguide.com.au Consulting Dietitian Brooke Delfino APD, BSc Hons (Nut), BAppSc (Ex&SpSc) Art Director Nerida Shield Sub Editor Madeleine Jennings Digital Content Manager Rebecca van den Elzen Contributors Darlene Allston, Jen Bedloe, Julz Beresford, Steve Brown, Susie Burrell, Lyndi Cohen, Dixie Elliott, Annette Forrest, Chrissy Freer, Jane Hann, Vanessa Levis, Liz Macri, Melissa Meier, Vikki Moursellas, Mark O’Meara, Kerrie Ray, Toby Scott, Jeremy Simons, Berni Smithies

ADVERTISING SALES National Advertising Manager Health & Food Titles Melissa Fernley, (02) 9901 6191 mfernley@nextmedia.com.au Advertising Manager Bianca Rampal, (02) 9901 6327 brampal@nextmedia.com.au Advertising Manager (NZ) Lucy Malcolmson, +6427 493 9521 lucy@nextmedia.com.au Production Manager Peter Ryman Production & Digital Services Manager Jonathan Bishop Subscription Enquiries Toll Free: 1300 361 146 or +612 9901 6111 Email: subscribe@mymagazines.com.au or go to mymagazines.com.au International Licensing and Syndication Phil Ryan, phil.ryan@hlmedia.co.nz

nextmedia Pty Limited Locked Bag 5555, St Leonards NSW 1590 Phone (02) 9901 6100 Managing Director Arek Widawski GM Consumer Publishing Carole Jones Associate Publisher Andrea Duvall

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Healthy Food Guide (HFG) magazine is your complete guide to healthy eating. Our recipes use easy-to-find, affordable ingredients. Cook with HFG and you’ll always enjoy a nutritious meal.

We give unbiased opinions and are not affiliated with any food manufacturers. All branded food in HFG has been approved by our dietitians. Advertisers cannot influence editorial content.

Dietitians review all our articles so they’re always accurate with up-to-date information. A full list of references is also available on request.

You can trust our advice. All our health information is supported by solid scientific evidence, not media fanfare. We smooth out any confusion caused by ‘pseudoscientists’.

Every recipe in Healthy Food Guide is healthy cook fresh COVER RECIPE Mushroom & rosemary pot pies Serves 4 Prep ime 15 mins Cook time 45 mins Co t per serve $3 15

vegetarian diabetes friendly

cook s tip

Ins ead of serving the peas on the side mash hem with a fork and turn them in o pie oppers

2 ablespoons ex ra-virgin olive oil 300g por obe lo mushrooms cut in o thin wedges 300g cup mushrooms thickly sliced 1 onion thinly sliced 2 garlic cloves crushed 1 ablespoon finely chopped fresh rosemary 2 ablespoons plain flour 2 ablespoons no added salt tomato paste ¼ cup dry red wine ½ cup educed salt vegetable s ock 1 sheet reduced-fat frozen puff past y just thawed 1 egg lightly beaten 1 cup frozen peas

Pie

1 Preheat oven to 180 C Heat o l in a large deep-frying pan over high heat Add mushrooms and onion and cook stir ing occasionally for 10 minutes or unt l mushrooms are soft and golden Add ga lic and osemary stirring to combine and cook for 1 minute or unt l fragrant 2 Add flour and cook stirring for 1 minute or until mush ooms are coated Add toma o paste and cook stirring for 1 minu e Add wine and bring to he boil Add stock reduce heat o medium and cook for 3 minutes or until mixture bo ls and thickens Season wi h freshly ground black pepper 3 Divide mixture among four ¾ cup-capaci y (about 10cm diameter) ovenproof dishes Cut four 10cm rounds f om past y large enough to cover dishes Place pastry rounds over filling gently pressing into sides of dishes to secu e Cut a small cross in cen re of each pie Brush tops with egg then bake for 25 minu es or until pastry is golden and puffed 4 Meanwh le cook peas in a sma l saucepan of bo ling wa er un il just tender D ain Serve pies with peas on the side

oh my!

Who can resist tucking into golden and flaky pastry fil ed w th a medley of hearty veg?

Our recipe writers work with qualified dietitians to develop all our meals. A nutritional analysis is provided for every recipe. We test each meal twice to ensure it works and tastes great! Turn to p99 to read about our recipe badges. HIGH

PROTEIN

dairy free diabetes friendly gluten free vegetarian

EDITORIAL ADVISORY BOARD Professor Jennie Brand-Miller, Professor of Human Nutrition, The University of Sydney; Catherine Saxelby, Accredited Practising Dietitian and nutritionist at Foodwatch Nutrition Centre; Dr Janet Franklin, Senior Clinical Dietitian at Metabolism and Obesity Services, Royal Prince Alfred Hospital, Sydney; Dr Tim Crowe, Advanced Accredited Practising Dietitian; Associate Professor Antigone Kouris, Accredited Practising Dietitian and Adjunct Professor, Department of Dietetics at La Trobe University, Melbourne. Note: The advisory-board members do not necessarily review every article in Healthy Food Guide magazine and make no warranty as to the scientific accuracy of the magazine. Healthy Life Media Pty Ltd and the Editorial Advisory Board do not necessarily endorse advertised products.

contents J U LY 2 0 2 1

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69 FEEL FULLER FOR LONGER WITH LOW-GI MEALS

AUSTRALIAN

EASY UL VEGIE-F

pies

without guilt

Set & forget ONE-POT DINNERS EXPERT ADVICE

best foods to ease pain

Quick&easy cafe-style breakfasts

DIETITIAN SUSIE BURRELL’S GUIDE TO...

REVERSING PRE-DIABETES PLUS... Guide to sweeteners ● Most filling snacks ● Best baby foods

healthyfood.com

HOW TO REVERSE INSULIN RESISTANCE If your body stops responding to insulin properly, your risk of developing pre-diabetes and type 2 diabetes increases. The good news is that you can turn things around before it’s too late. Dietitian Susie Burrell explains how.

NEVER DIET AGAIN! Learn to love food

MANAGING CHRONIC PAIN Are you one of the 3.4 million Aussies living with chronic pain? Then you’ll understand how debilitating it is and how it affects nearly all activities of daily living. HFG explores the latest research in pain management.

JULY 2021 $6.99

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DITCH DIETS FOREVER Tired of dieting and not seeing results? You’re not alone. Dietitian Lyndi Cohen shares her weight-loss story, and the secrets to ditching diets forever to maintain a healthy weight.

ON THE COVER Never diet again p16 Set & forget dinners p34 10 best foods to ease pain p26 Quick & easy cafe-style brekkies p42 Easy vegie-ful pies p52

cook fresh

34 ONE-POT WONDERS Delicious, vegie-packed dishes that are cooked in the one pan 42 MORNING GLORY Get your day off to a great start with 11 healthy, satisfying breakfasts 52 PIE OH MY! Flaky, golden pastry filled with nutritious veg 60 5PM PANIC Enjoy tasty, low-GI weeknight meals that are ready in 30 minutes or less 70 MEAL FOR TWO Whip up a quick and easy cauliflower dhal 72 MAKE IT MEXICAN Cheesy quesadillas the kids will love! 74 RUBY DAZZLER! Make an impressive Christmas-in-July dessert to wow the crowd

shop easy

41 regulars

77 GINGER UP! Good reasons to start drinking ginger tea

3 WELCOME

78 SHOPPING NEWS Discover the health benefits of kiwifruit

10 NEWS BITES

80 10 OF THE BEST SUPERMARKET BABY FOODS HFG’s top picks for convenient, store-bought bub grub

92 SUBSCRIPTION SPECIAL OFFER

82 YOUR GUIDE TO SWEETENERS How to hit the sweet spot the healthier way 87 10 WAYS WITH BAKED BEANS Forget beans on toast! 88 HOW FILLING IS THAT SNACK? The most satisfying choices to keep hunger at bay

8 YOUR SAY 90 YOUR LOW-GI MEAL PLAN

95 HOW MUCH DO I NEED TO EAT? 96 REFERENCES 98 ASK THE EXPERT 99 RECIPE INDEX

today for your chance to win a two-night

family getaway at Jamala Wildlife Lodge in Canberra! See p92 to subscribe

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PRIZE WORTH

LETTER OF THE MONTH

$404

Fighting fit I’m writing to say how much I loved your article on staying strong at any age in the June issue. It was full of good information on how to combat sarcopenia and rebuild muscles and strength via regular exercise and dietary changes. As I am nearly in my 40s, I’ve been inspired to incorporate stretching, tai chi and yoga into my regular exercise routine. Thank you HFG! Shanika Perera, VIC

Conversation starter Top marks for an excellent health and nutrition magazine. I always enjoy reading about the latest nutrition research, and especially appreciate articles on how food and mood are linked — it’s so fascinating. My copy of HFG always gets shared around at work, which leads to lots of interesting chats with colleagues in the office at lunchtime. Angela Walker, VIC

Staying connected When New Zealand stopped publishing its own HFG magazine, I was devastated, and wondered how I’d access well-researched, proven health advice and recipes. Fortunately, Australia came to the rescue and I can now access your version. The magazine also keeps me in touch with Australia, where my husband and I spent

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@HFGAustralia

four years on the road exploring your beautiful Outback. Thanks again for coming to our rescue! Sara Keen, NZ

Expanding the menu Since I retired, I’ve had more time to read and cook recipes from HFG. I love your easy, healthy menu ideas and the meals are great for my husband, who has diabetes. My collection of HFG magazines dates back six years now, and they are definitely worth hanging onto! Judy Hastings, NSW

Inspirational read HFG magazine is an important part of my life. As a busy mum and home cook, I love challenging myself with all the new recipes each month that excite my family. I’d also love to see more meal plans for busy families on a budget. Linda Luczak, NSW

WIN! a coffee maker

Write to us at ‘Your say’ and you could win a Nespresso Vertuo Next premium coffee machine, plus Aeroccino milk frother and 50 coffee capsules, valued at $404. The slim, stylish machine can brew five different cup sizes at the touch of a button, and the Aeroccino means hot and cold milk froth for your cappuccino or iced coffee is a breeze. For more details, visit www.nespresso.com.au.

❋

Congratulations to Shanika Perera, this month’s Your say winner, who wins a Finex cast-iron saucepan, valued at $450.

Have your say

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STAY UP TO DATE WITH THE LATEST IN HEALTH NEWS AND PRACTICAL LIVING TIPS.

While many nations are reducing their salt intake — and their risk of early death from diseases related to high blood pressure — Australians are still eating too much salt, according to a new study. One in three Aussies have high blood pressure, and eating less salt would save thousands of lives and millions spent in healthcare costs every year. Reducing your salt intake is easy: eat fresh meals made with whole grains, veg and heart-healthy protein, like legumes and seafood, and flavour them with herbs, spices, citrus and garlic. Avoid store-bought sauces and dressings, and packaged, processed foods, such as chips, as these have large amounts of added salt. Advances in Nutrition

31%

That’s the number of Aussies who are living with obesity. While there’s no substitute for eating a nutritious diet and exercising more, hope exists for those struggling with weight loss. US trials of Semaglutide, a drug used to treat type 2 diabetes, found it helped people shed, on average, 15 per cent of their body weight after 68 weeks, and more than 33 per cent shed 20 per cent. For the first time, it seems people will be able to achieve through a weekly pill what was only possible with drastic weight-loss surgery. New England Journal of Medicine

SCIENCE UPDATE

Breathe easy Getting your fill of vitamins A, E

and D could be the key to having fewer respiratory issues. A US study found people who consumed adequate amounts of these vitamins were less likely to develop flu, colds, asthma and other breathing difficulties. To boost vitamin A levels, eat sweet potato, cheese, dark leafy green veg and orange fruits. To boost vitamin E, eat plenty of nuts and seeds. Vitamin D is not found in foods, but more time in sunlight will boost levels.

BMJ Nutrition Prevention & Health

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Photography: iStock.

Shake it off!

Portion perfection

Take the guesswork out of healthy portion sizes with this handy guide!

125g serve of cooked rice

JOKE CORNER

Q. What do you call a fake noodle? A. An impastar!

KITCHEN HACK

SKIM THE SURFACE If you want to remove the fat floating on the surface of stocks, soups or stews, scooping up around the edges with a tablespoon can take ages, so try this quicker tip. Wrap ice cubes in muslin cloth or a clean piece of Chux, then trail along the surface. The ice solidifies the fat to make it easier to pick up and discard. Or you can place a slice of toast on the surface — this will soak up fat in no time!

size of a tennis ball

Support our growers Covid travel restrictions have meant Australian farmers are facing a serious shortage of seasonal fruit and vegetable pickers, with many farmers having to reduce the number of plants they grow. Queensland strawberry growers in particular have been hit hard, so expect to see soaring strawberry prices as a result. But before you switch fruits, consider this increase a small donation to help support our farmers, and encourage others to keep buying local, too.

Reel me in Been diagnosed with heart disease? A recent analysis of four previous studies, involving 150,000 participants, found eating a 90g serve of fish at least twice a week could be a lifesaver for people with vascular disease or who are otherwise at risk of fatal heart attacks and strokes. The study concluded a higher fish intake of at least 175g per week was linked to a reduced risk of mortality in those at high risk of heart disease (but not the general population). JAMA Internal Medicine JULY 2021 HEALTHY FOOD GUIDE

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WHAT WE LOVE

this month

FUN FACT

One bee typically visits 7000 flowers every day and makes an eighth of a gram of honey in its lifetime. To make a kilo of honey, bees need to visit four million flowers!

IN SEASON

July

BRUSSELS SPROUTS

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NATIONAL DIABETES WEEK 14 –20 July Get involved in the many campaigns and activities taking place to help raise awareness and research funding for this health condition that affects 1.1 million Aussies. For more information, visit diabetesaustralia.com.au.

➜ Want to reduce your food waste? Freshpaper Food Saver Sheets are infused with botanicals that prevent bacterial and fungal growth, as well as enzymes to deter over-ripening, so fresh produce stays fresher for up to four times longer. Just put a biodegradable sheet on your fridge shelf, crisper drawer or in the base of a fruit bowl, then compost once expired. Available in packs of four from Woolworths, RRP $5.95.

Make the most of fresh, local produce available this month

PUMPKIN

LEEKS

CAULIFLOWER

PERSIMMON

DISCOVER • TASTE • SHOP

Brisbane 10 & 11 July 2021 Brisbane Convention & Exhibition Centre Discover, taste and shop everything new in gluten free food all under one roof. The expo will feature limited free sample bags on arrival, a Coeliac Australia area, a wide range of exhibitors, a Woolworths display stand, a gluten free food precinct, bargain expo specials and presentations by expert guest speakers. This is an event not to be missed by those with coeliac disease or following a gluten free lifestyle.

Tickets on sale now! www.glutenfreeexpo.com.au

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ditch diets forever

managing chronic pain | reversing insulin resistance

Source: Frontiers in Veterinary Science. Photography: iStock.

Furry friends Thinking of getting a pet? Then you’ll enjoy the welldocumented benefits, such as lower blood pressure and cholesterol, less GP visits, increased physical activity and a greater sense of social connectedness. During Covid, new pet ownership and adoption surged as people working from home sought out companionship to feel less lonely. A new study found Aussies were the leaders in Google search trends for dog and cat adoptions at the peak of the pandemic. Interest in cat adoption remains high, which might indicate that cats are better suited to separation, now that owners have returned to office-based work.

JULY 2021 HEALTHY FOOD GUIDE

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Long-term studies reveal more than 80 per cent of weight lost on a diet is regained

Lyndi Cohen is an accredited practising dietitian, media personality and best-selling author of The Nude Nutritionist. Find out more about Lyndi at www.lyndicohen.com or follow her on Instagram @nude_nutritionist

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Ditch DIETS

forever!

Tired of dieting and not seeing results? You’re not alone. Dietitian Lyndi Cohen shares her story, and the secrets to ditching diets forever to maintain a healthier weight.

Photography: iStock.

ealthy eating used to feel like a struggle for me. I knew what I should be eating, yet every Monday my brain told me I’d failed so I had to start from scratch. I’d eat healthily all day, only to end up snacking all afternoon once I got home. I spent a decade losing weight, only to regain it again (and more). Until it occurred to me that I’d spent years blaming my willpower. But what if I wasn’t failing diets? What if diets were failing me? I decided to adopt a new approach, and lost 20 kilos over four years. I can assure you, getting to a healthy weight is nice, but living life not controlled by what you eat is even nicer.

Why diets don’t work The reason diets don’t work is because the action of dieting is an unsustainable one. Most people who go on a diet will end up regaining the weight they lose, and usually more. What’s more, many people are on a diet without even knowing it. Some diets are easy to avoid, as they include the diet name in the title of a book — think paleo, keto and so on. The problem is that most diets these days are disguised. They’re masquerading as ‘healthy lifestyle plans’ even though they’re unmanageable. If dieting actually worked, wouldn’t you be at your goal weight by now? JULY 2021 HEALTHY FOOD GUIDE

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not knowing when you’ll next be allowed to eat them. Cue binge eating and an obsession with food.

The ill effects of dieting

When you’re given a list of forbidden foods, this can make you want them more How diets change your body For all the time, effort and mental energy you put into dieting, you’d expect to be rewarded with weight loss. While many people do lose weight, most regain this weight two to five years later. This may be because when you diet by counting calories, the chemical changes in your body can make maintaining weight loss harder. Studies show levels of leptin, the ‘satiety hormone’, decrease, while levels of ghrelin, the ‘hunger hormone’ increase. Even when you reach your goal weight and are no longer dieting, you may continue to experience increased hunger, which makes it harder to maintain your new weight. What’s more, you may find food tastes better than before you started dieting! These biological changes make it difficult to stick to good intentions. Dieting can also make you crave the very foods you’re meant to avoid. Like a toddler told they can’t have something, when you’re given a list of forbidden foods, you often want them more. And when you do indulge in these forbidden foods, you might feel out of control while you eat them,

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But it’s not only your waistline that suffers from yo-yo dieting. Research proves weight cycling — repeatedly losing weight only to regain it — is worse for your heart health than maintaining a heavier weight. And the more your weight fluctuates, the greater your risk of heart disease, stroke and other heart-related conditions compared to people whose weight stays stable. Your mental health can also be affected. While eating well supports a healthier mood and the prevention and management of mental health issues, dieting is bad news for your mood. It’s hard to be your best self while dieting! You might already be familiar with some of the symptoms of chronic dieting. These include: ➜ Food preoccupation ➜ Irritability ➜ Fatigue ➜ Distractibility What’s more, dieting is associated with a tendency to overeat — and even binge eat — which not only jeopardises your weight-loss efforts, but can lead to developing a bingeeating disorder. If you want to take care of your wellbeing and lose weight, then research concludes dieting is not the way to do it.

Dieting is bad news for your mood, as you can often become irritable, fatigued, distracted and preoccupied with food.

The effects of diets

popular

INCREASED HUNGER Dieting can affect your hormones, making you hungrier than before you started dieting. WEIGHT REGAIN The majority of people who lose weight on a diet will regain the weight they lost, plus more weight. CRAVINGS FOR FORBIDDEN FOODS You may develop a preoccupation with certain foods, as ’off limit’ foods become more desirable. BINGE-EATING & EMOTIONAL EATING Dieting can cause you to feel out of control when you’re around food, and you find it hard to stop eating. BODY DYSMORPHIA You may end up being preoccupied with your perceived body flaws. ISOLATION As dieting limits what you’re allowed to eat, it can be harder to eat out when socialising.

JULY 2021 HEALTHY FOOD GUIDE

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I’ve ditched the diet,

so what should I do instead? The good news is that you can be healthy without dieting, and you don’t have to give up 95 per cent of your life to weigh five per cent less. Start with these six steps.

MAKE HEALTH (NOT WEIGHT LOSS) YOUR MOTIVATOR

Ask yourself, “Am I doing this new healthy activity to lose weight or to feel good?” If you’re adopting new habits for the sole purpose of losing weight, you might be more susceptible to falling off the bandwagon. Weight loss is not linear and often takes longer than we’re led to believe. If weight loss is the reason you’re adopting new habits, when you don’t lose weight as you expected, or temporarily regain it (as can happen), then you might be tempted to abandon all healthy new habits in the belief they’re not working. On the flip side, if feeling good and being strong is your goal, you’ll have more resilience when your weight doesn’t track as expected.

LISTEN TO YOUR HUNGER

Your appetite is an inbuilt weight management system. While dieting teaches us to ignore or fear hunger, a non-diet approach helps you get back in touch with your hunger, an innate bodily cue. Diets make it hard to eat intuitively and listen to your body’s internal wisdom because they cloud your brain with rules and restrictions. The aim is to eat when you’re hungry and stop when comfortably full. Instead of eating by the clock, tune into your body. Some people thrive on eating six small meals a day, while others feel best having three larger meals a day. Discover what works best for you by getting back in touch with your hunger cues and your appetite.

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PRACTISE CROWDING Most diets have a list of forbidden foods, which is a guaranteed way to crave them. Instead, I recommend ‘crowding’. Focus on what you want to eat more of, such as vegies, fruit, legumes and whole grains. By eating more of the healthy foods, you’ll naturally crowd out the less healthy options, without feeling deprived. Fill your fridge with healthy options and find easy, tasty recipes to enjoy them.

REKINDLE THE JOY When you enjoy doing an activity, it feels easy. Instead of feeling like a punishment, it feels like a choice. If your healthy new habits feel like a chore, they’ll be hard to maintain and require too much willpower to get done. If going to the gym sounds torturous to you, then find an exercise that actually appeals to you. Maybe dancing or yoga. While you might burn less energy doing these preferred activities compared to going to the gym or running, you’ll be far more likely to do them consistently as you enjoy them. Ultimately, the key to good health is consistency. And the key to consistency is enjoyment.

DITCH ALL-OR-NOTHING APPROACHES Cutting out whole food groups (for example, quitting sugar, avoiding carbohydrates) is unsustainable for most of us. Do you really want to spend the rest of your life missing out on pasta or a flaky pastry? While you might be happy to forgo these indulgences temporarily while on a diet, eventually you’ll want to eat them again. There’s always going to be another birthday, family dinner, long weekend, holiday, wedding, work party or Christmas event on the horizon. Better to adopt an approach without extremes. You can achieve healthy eating by cooking more nutritious meals at home, adding more vegetables to recipes and enjoying food mindfully.

ONLY ADOPT SUSTAINABLE HABITS

When looking for a healthy new habit to adopt, ask yourself, “Can I maintain this for the rest of my life?” Any benefits you get will only last for as long as you can maintain the new habit. If you can only maintain it for a short period, any weight you lose will be regained when you stop the healthy habit.

JULY 2021 HEALTHY FOOD GUIDE

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How to reverse

insulin resistance If your body stops responding to insulin properly, your risk of developing pre-diabetes and type 2 diabetes increases. The good news is that you can turn things around before it’s too late. Dietitian Susie Burrell explains how.

Y Susie Burrell is an accredited practising dietitian who appears regularly on Channel 7’s Sunrise program and on 2GB radio.

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ou’ve no doubt heard of type 2 diabetes, a health condition affecting more than one million Aussies. But perhaps you’re less familiar with its precursor, insulin resistance, which is an early warning sign you may be on the path to developing diabetes. So what’s all the fuss about insulin and what does it actually do? Insulin is a hormone released by the pancreas to regulate blood sugar levels and metabolise fat and protein. Whenever we eat carbs, our digestive system breaks them down into a sugar called glucose in the bloodstream. This glucose is taken into cells by insulin to be used as energy. Without energy, our cells don’t function properly.

What causes insulin resistance?

Over time, high insulin levels diminish the body’s ability to break down stored fat

Many factors can contribute to insulin resistance. Some people have a genetic link to type 2 diabetes. Lifestyle factors also play a part. Eating too many refined carbohydrates, such as white rice and bread, fried foods and processed snacks requires higher levels of insulin to be released. Couple this with a sedentary lifestyle — specifically a lack of regular, high-intensity exercise — and the result is weight gain, which can lead to insulin resistance. Studies show that weight loss is the key to reversing both type 2 diabetes and insulin resistance, with one study revealing just a 10 per cent weight loss from better diet and more exercise improved insulin resistance by 80 per cent.

What is insulin resistance?

In healthy bodies, the release of insulin is regulated to balance food intake. When insulin is not working properly, high levels of glucose remain in the bloodstream, and because the pancreas still senses these high levels, it makes even more insulin to process glucose. One of the biggest issues is that, over time, high insulin levels cause fat storage in the body. Initially, this happens in small degrees, with small amounts of insulin secreted after every meal. Over time, high insulin levels affect the body’s ability to break down stored fat in cells. It also causes blood sugar and energy level fluctuations, plus fatigue and abdominal weight gain. After weeks, months or years, you may develop insulin resistance, which is likely to progress to type 2 diabetes.

signs of insulin resistance

➜ FATIGUE

This is the most common symptom of insulin resistance, since the body is not processing energy efficiently.

➜ SUGAR CRAVINGS Because insulin and sugar levels are fluctuating widely during the day, craving sugar is another common symptom.

➜ INCREASED

➜ INABILITY TO

➜ EXCESSIVE THIRST

BELLY FAT

LOSE WEIGHT

& NEED TO PEE

Insulin causes fat to be stored specifically around the abdominal area, which is why people with insulin resistance often have a large belly. A waist measure of up to 80cm for women and 94cm for men is within the healthy range, so anything greater is cause for concern.

Other signs include an inability to lose weight despite a healthy diet.

These are signs there may be too much sugar in your bloodstream.

➜ BLOATING

➜ SKIN CHANGES

Excess insulin can damage the kidneys, which have to work overtime to filter blood. The kidneys end up holding on to salt and water, which can cause bloating.

Research has shown a link between insulin resistance and the growth of skin tags and pigmentation, but why this is so remains unclear to scientists.

JULY 2021 HEALTHY FOOD GUIDE

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carbs

Because insulin regulates both glucose and fat metabolism, any disruption to insulin affects our ability to burn fat. The body then holds onto fat stores, which is why people who eat a healthy, calorie-appropriate diet, which would usually result in weight loss, fail to lose weight. Following a standard low-fat, high-carb diet filled with whole grains, fruit and low-fat snacks can actually make insulin resistance worse. This doesn’t mean you have to follow a low-carb diet. Instead, eat controlled portions of low-GI carbs at each meal and snack, and team them with proteinrich foods like eggs, fish, meat, dairy and nuts to reduce your carb intake to 30 to 40 per cent of your overall energy intake. Reducing your carb load will help to reduce the amount of insulin released, and lower levels over time, improving your sensitivity to insulin. While some people with insulin resistance stop eating carb-rich foods like bread, pasta, rice, grains and fruit altogether, there is a downside. Eliminating carbs entirely in the short term means that minimal amounts of insulin will be required to regulate glucose, and the muscles will be forced to break down both muscle and fat to fuel muscles. Over time, this reduction in muscle mass results in a slower metabolism. A low-carb diet also doesn’t improve the underlying insulin resistance. This means that if you reintroduce carbs into your diet, the insulin resistance may be worse, making it even more difficult to lose weight.

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What to do to reverse it The good news is that insulin resistance can be reversed, with plenty of easy lifestyle changes you can make to help you turn things around. Try the following:

If you suspect you have insulin resistance, ask your GP for a Glucose Tolerance Test with insulin levels to get an official diagnosis.

Breakfast early A study revealed people who ate breakfast before 8.30am had less insulin resistance than those who ate breakfast later in the day.

Watch the drinks Fruit juice, large milk coffees and alcohol all contain significant amounts of calories, so limit sugary drinks and the number of days a week that you enjoy an alcoholic drink.

Photography: iStock.

THE ROLE OF

Cut the sugars

Count your carbs

Check food labels and avoid snack foods, treats, desserts and yoghurts that contain large amounts of added sugars. Aim to consume no more than 5g of added sugars in meals per serve, and no more than 25g per day.

Choose meals that contain 20 to 30g of carbs per serve, and aim for carbs to be 30 to 40 per cent of your overall kilojoule intake. Use a monitoring app such as ‘myfitnesspal’ to keep an eye on your carb intake.

Control sugar cravings Whenever you crave a sweet treat, distract yourself with a walk or a chat with a friend. Instead of something sweet, drink green tea after meals, or eat protein-rich foods, such as a slice of cheese or a handful of nuts.

Try fasting There is growing research to indicate that a day or two of light eating can help to reduce insulin levels. But always eat something — never starve yourself.

Improve your sleep If you’re sleeping fewer than five or six hours a night it will be difficult to reduce your insulin levels and reduce your weight.

Go easy on snacks Leave at least three hours between meals so you only need to have one or two snacks a day.

Focus on fibre Getting 30g of fibre every day from wholegrain bread, crackers, cereal, two pieces of fruit and seven to 10 serves of vegies will keep you feeling full and satisfied, even when eating fewer calories.

Move a lot more Remember that 10,000 steps is the minimum, not your target. The more steps you take, especially after a meal, the better effect it will have on insulin and glucose control.

Load up on vegies Make sure to include vegies at every meal. Bumping up your five a day to seven or 10 serves will help reduce your calorie intake and support weight loss.

Go light at night Eating lighter meals of grilled fish, lean meat or chicken with vegies, soups or warm salads at night is an easy way to cut calories and support weight loss.

Add in exercise Once you’re taking at least 10,000 steps each day, add a couple of exercise sessions to elevate your heart rate as this will help muscles process insulin more efficiently.

JULY 2021 HEALTHY FOOD GUIDE

Are you one of the 3.4 million Australians living with persistent pain? Then you’ll understand how debilitating it is, and how it affects nearly all activities of daily living. HFG explores the latest research in pain management.

1 in 5

Managing chronic pain 26

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Words: Brooke Delfino. Photography: iStock.

visits to a GP involve complaints about pain

live well What are the causes?

When pain lasts longer than three months, it’s called ‘chronic pain’

rom a scraped knee and occasional bump or burn to childbirth, bursts of pain are a normal part of life. Pain is your body’s way of telling you something needs attention, and helps to keep you safe. It’s a signal to the brain to stop, change your behaviour or investigate the cause. Almost everyone knows what pain is, but everyone’s experience of pain can differ. Sometimes it’s short lived, like when you have a stubbed toe or headache. At other times, pain can be chronic and debilitating.

What is chronic pain? “Chronic pain is pain that persists for longer than three months,” explains Carol Bennett, CEO of Painaustralia. “It can be intermittent or ongoing. For example, migraine pain comes and goes, whereas arthritic pain might be ongoing for a period of time, then stop and start up again,” she says. People with chronic pain know how it interferes with basic day-to-day activities, including grocery shopping and preparing meals. “Chronic pain affects people at their highest point of productivity, which tends to be when people are in their peak working years,” says Bennett. In fact, 40 per cent of early retirement is due to chronic pain. Despite the fact that chronic pain affects more than three million Aussies, there are just 300 pain management specialists nationwide, which means those living with chronic pain are often left waiting for at least a year to see a specialist.

Chronic pain is a complex experience and the causes can vary. Some people get chronic pain as a result of injury or surgery, but in other instances the cause remains unknown. Some of the most common types of chronic pain include: ➜ Musculoskeletal pain, including back, shoulder and neck pain ➜ Headache and migraine ➜ Inflammation/joint pain, such as arthritis ➜ Endometriosis and pelvic pain ➜ Gut conditions such as IBS, ulcerative colitis and Crohn’s disease ➜ Nerve pain ➜ Fibromyalgia, which is a very complex condition causing widespread pain that is difficult to diagnose, manage and treat.

JULY 2021 HEALTHY FOOD GUIDE

live well

The best ways to manage pain Over-the-counter and prescription medications are commonly used to manage chronic pain, but a combination of treatments is most effective. “A holistic approach that incorporates medical, physical and psychological treatment is always recommended,” advises Bennett. This involves a multidisciplinary team that includes a GP, dietitian, physiotherapist and psychologist. Unfortunately, this approach makes treating pain time-consuming and expensive. “Medication is provided in 70 per cent of GP visits for chronic pain, but only one in 100 people receive multidisciplinary care when they see a GP,” says Bennett. “And this is the problem we have. Medication is just one part of the puzzle, but it is still used as the go-to, when evidence demonstrates that it’s not particularly effective for long-term chronic pain management.”

eneficial therapies nett stresses that treating pain should not a one-size-fits-all approach, and “what works t for one person may not work for another”. ence-based complementary therapies often en the need for medication and other more sive procedures. They also allow people ake a more active role in their pain nagement. These therapies include:

❯❯

➜ TENS Short for transcutaneous electrical nerve stimulation, TENS can be self-administered at home and on demand. It is a drug-free therapy that can be helpful in reducing many types of pain, including osteoarthritis, rheumatoid arthritis, sciatica and fibromyalgia.

➜ ACUPUNCTURE Chronic pain is often not taken seriously, but is linked to higher rates of depression, anxiety and suicide.

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This 3000-year-old Chinese medicinal technique has been the subject of many studies, the results of which suggest it may help ease musculoskeletal pain such as osteoarthritis/knee pain, lower back and neck pain. Acupuncture may also reduce the frequency of headaches and help prevent migraines.

➜ MEDITATION & RELAXATION Deep breathing, yoga and other calming techniques help muscles relax. This results in less pressure on nerves and body tissues, which can provide a natural form of pain relief.

68% of people

living with chronic pain are of working age

➜ SLEEP While not a therapy, sleep is now recognised as one of the pillars of good health, along with nutrition and exercise. A good night’s rest will help you cope with pain, but this can be difficult to achieve for many people. A regular bedtime ritual and keeping your bedroom peaceful and relaxing can help set you up for a better night’s sleep.

CHRONIC PAIN & INFLAMMATION

what’s the link?

➜ CANNABIS While the evidence to support the efficacy of medicinal cannabis (also known as cannabidiol or CBD) is limited, anecdotal reports and small trials suggest it may have some benefit for chronic pain. According to advocacy group Painaustralia, low-dose CBD provides another option in the pain toolkit.

Inflammation is your body’s immune response to help heal an injury or fight infection. When the injury heals or the infection goes away, inflammation normally goes away, too. Sometimes, though, your immune system gets turned on and stays on after the ‘crisis’ has passed. Chronic pain occurs when your pain system has become overprotective, resulting in an inflamed and irritated nervous system.

JULY 2021 HEALTHY FOOD GUIDE

Eat to reduce inflammation

❯❯

“The role nutrition plays in pain management can be just as important as mental and physical health,” says Bennett. “Dietary changes that impact inflammation can dramatically affect pain symptoms, in particular, for arthritis.” The Mediterranean diet is well-researched for its anti-inflammatory benefits. This pattern of eating involves large amounts of fresh fruit, vegetables, nuts, whole grains, fish and healthy oils. Omega-3 fats are also known for their anti-inflammatory qualities. Research confirms that when people eat more of these healthy fats, they report reduced pain and use less pain medication. Additionally, eating foods high in omega-3s, along with plenty of fruit and vegetables, is linked to improved mood and better mental health. On the other hand, a diet low in fresh fruit and veg, while being high in saturated fats (found in red meat, fried foods and pastries), trans fats (in takeaways and store-bought baked goods) and processed carbs (foods made from white flour and refined sugar) can promote inflammation.

ANTI-INFLAMMATORY FOODS

Eat more of these healthy foods to help relieve pain.

SALMON

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BERRIES

ORANGES

OLIVE OIL

SPINACH

Healthy SHORTCUTS TO HELP

When it hurts to move, you don’t want to be carrying heavy groceries or standing up chopping vegetables. Try these five time-saving tips to make healthy eating a little easier: ➜ BUY PRE-CUT MEAT AND FROZEN VEGIES ➜ GET GROCERIES DELIVERED or ask friends and family to shop for you ➜ COOK EXTRA PORTIONS and freeze leftovers for ‘bad’ days

live well

Move it to lose it Losing excess kilos can help relieve your pain, especially if it affects your joints. Adding extra movement throughout the day will help you lose weight in a gradual, sustained way, which will have long-term benefits for your chronic pain. Research proves regular exercise can diminish pain long term by improving muscle tone, strength, and flexibility. “Many people believe that when they experience pain they need to stop, rest and take pills,” says Bennett. Although resting for short periods can alleviate pain, too much rest may actually increase it and put you at greater risk of injury when you start moving again. “Instead, focus on gentle movement, stretching and getting muscles moving for recovery,” advises Bennett.

➜ ADD HALF A PLATE OF COLOURFUL VEG TO YOUR MEALS

Want to know more?

➜ KEEP HEALTHY SNACKS ON HAND, such as nuts, yoghurt and fresh fruit.

WALNUTS

For more information on chronic pain or to find a pain specialist or clinic near you, visit painaustralia.org.au.

ALMONDS

TOMATOES

SARDINES

HERBS & SPICES

JULY 2021 HEALTHY FOOD GUIDE

:QƥNRFƧJ 8ZLFW 7JUQFHJRĺSƧ KǇW FQŁ ǇHĸFXNǇSX

9LOW CALORIE 9ORGANIC 9GREAT SWEET TASTE 9KETO

cook FRESH

Low-GI midweek meals

Cafe-style breakfasts

Hearty vegetable pies

Winter warmers Stay healthy and satisfied with our vegie-packed pies, hearty cooked breakfasts and easy one-pot wonders. And if you’re celebrating Christmas in July, tuck into pomegranate drizzle cake! To make life easier, we’ve done the healthy eating hard yards for you. Every main meal contains at least two serves of vegies. Each dish meets our dietitians’ criteria to ensure it doesn’t contain too much energy, saturated fat, sugar or sodium. Recipes all come with a nutritional analysis, with the table on page 95 showing how they meet daily nutritional needs.

Spiced cauliflower dhal (See recipe p70)

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

HIGH

PROTEIN

gluten free dairy free diabetes friendly vegetarian

cook fresh muscle booster!

Cajun beef & corn bake

HIGH

(See recipe p40)

PROTEIN

PER SERVE 2227kJ/533cal Protein 49.8g Total fat 16.3g Sat fat 6.6g Carbs 42.9g

Sugars 18.8g Fibre 15.9g Sodium 629mg Calcium 201mg Iron 7mg

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One-pot wonders These delicious, vegie-packed dishes are full of goodness — and cooked in just one pan so you‘ll have less washing up, too!

JULY 2021 HEALTHY FOOD GUIDE

cook fresh 6 serves of veg!

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Mediterranean prawns with feta crumble Serves 4 Prep time 15 mins Cook time 25 mins Cost per serve $7.45

gluten free 1 tablespoon olive oil 2 red onions, cut into thin wedges 2 yellow capsicums, thickly sliced 350g orange sweet potato, cut into 2cm pieces 4 garlic cloves, crushed 2 teaspoons mild paprika 2 x 400g cans cherry tomatoes in juice 800g raw king prawns, peeled, deveined, tails intact 1 x 400g can no-added-salt borlotti beans, rinsed, drained 50g reduced-fat feta, crumbled, to serve 2 tablespoons finely chopped fresh parsley leaves, to serve

1 Heat oil in a large saucepan over medium heat. Add onion, capsicum and potato and cook for 5 minutes or until onion has softened. Add garlic and paprika and cook, stirring, for 1 minute or until fragrant. 2 Add tomatoes and 1 cup water and bring to a simmer. Cover with lid and simmer for 10 minutes or until potato is tender. 3 Add prawns and beans and simmer for 5 minutes or until prawns are just cooked. Serve topped with feta and parsley.

HIGH

PROTEIN

PER SERVE 1793kJ/429cal Protein 36.6g Total fat 9.6g Sat fat 3.1g Carbs 46.9g

Sugars 22.6g Fibre 14.7g Sodium 730mg Calcium 287mg Iron 5.2mg

JULY 2021 HEALTHY FOOD GUIDE

cook fresh full of fibre!

cook’s tip

If you can’t find baby kale leaves at your local supermarket, use baby rocket as these have a similar peppery flavour.

PER SERVE 1903kJ/455cal Protein 16.9g Total fat 9.8g Sat fat 3.6g Carbs 66.8g

Sugars 15.1g Fibre 16.3g Sodium 829mg Calcium 170mg Iron 4.5mg

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Chickpea vegie bowls Serves 4 Prep time 15 mins Cook time 25 mins Cost per serve $3.25

gluten free dairy free vegetarian 1 red onion, finely chopped 2 celery stalks, finely chopped 1 carrot, finely chopped 2 garlic cloves, crushed 1 tablespoon finely grated fresh ginger 1 tablespoon Moroccan seasoning 1 x 400g jar no-added-salt tomato passata 1 x 400g can no-added-salt chickpeas, rinsed, drained 1 zucchini, finely chopped 1 x 450g packet microwave brown rice 150g green beans, cut into 1cm pieces 80g baby kale leaves, to serve 1 small avocado, thinly sliced, to serve

1 Lightly spray a large saucepan with olive oil and heat over medium–high heat. Add onion, celery and carrot and cook, stirring, for 5 minutes or until onion has softened. Add garlic, ginger and seasoning and cook, stirring, for 1 minute or until fragrant. 2 Add passata, chickpeas, zucchini and 1 cup water and bring to the boil. Reduce heat to low, cover and simmer for 10 minutes or until sauce thickens. 3 Meanwhile, heat rice according to packet instructions. Add beans to stew and simmer, uncovered, for 2–3 minutes or until tender. Top rice with stew and serve with kale and avocado.

Spiced, nutty chickpeas and veg go so well with creamy avocado slices

JULY 2021 HEALTHY FOOD GUIDE

cook fresh

Spicy pork & mushroom hotpot Serves 4 Prep time 10 mins Cook time 1 hr 40 mins Cost per serve $8.10

gluten free dairy free 600g pork scotch fillet steaks, fat trimmed, cut into 3cm pieces 6 eschalots, halved 3 garlic cloves, crushed 1 lemongrass stick, bruised 1 long red chilli, finely chopped 2 tablespoons gluten-free reduced-salt soy sauce 1 teaspoon Chinese five spice 2 cups gluten-free reduced-salt beef stock 2 zucchini, roughly chopped 200g shiitake mushrooms, thickly sliced 2 bunches choy sum, trimmed, cut into 6cm lengths

150g sugar snap peas Lime wedges, to serve 1 Lightly spray a large ovenproof saucepan with olive oil and heat over medium-high heat. Add half the pork and cook, stirring, for 5 minutes or until browned. Transfer to a bowl. Repeat with remaining pork. 2 Return all pork to pan. Add eschalots, garlic, lemongrass and half the chilli, stirring to coat. Add soy sauce, Chinese five spice, 1 cup water and stock, then cover and bring to the boil.

Reduce heat to low and simmer, covered, for 40 minutes. 3 Remove lid and cook for a further 30 minutes. Add zucchini and mushroom and cook, uncovered, for 10–15 minutes or until sauce has thickened and vegetables are tender. 4 Meanwhile, cook choy sum and sugar snap peas in a saucepan of boiling water for 1 minute. Using a slotted spoon, transfer to hot pot, stirring to combine. Sprinkle remaining chilli over hotpot and serve with lime wedges on the side.

Cajun beef & corn bake (p34) Serves 4 Prep time 15 mins Cook time 2 hrs Cost per serve $5.95 2 corn cobs, husks discarded, kernels removed with a knife 700g chuck steak, fat trimmed, cut into 3cm pieces 2 red onions, chopped 2 red capsicums, chopped 2 garlic cloves, crushed 3 teaspoons Cajun seasoning 1 cup reduced-salt beef stock 1 x 400g can no-added-salt diced tomatoes 1 x 400g can no-added-salt black beans, rinsed, drained 60g baby spinach leaves ½ cup chopped fresh coriander ¹⁄³ cup (40g) reduced-fat tasty cheese, grated

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1 Lightly spray a large, ovenproof saucepan with oil and heat over medium-high heat. Add corn kernels and cook, stirring, for 5 minutes or until charred and tender. Transfer to a bowl. 2 Lightly respray same pan, then add half the beef and cook, stirring, for 5 minutes or until browned. Transfer to a bowl and repeat with remaining beef. Return all beef to pan. 3 Add onion, capsicum and garlic and cook, stirring, for 3 minutes or until onion has softened. Add seasoning, stirring for 1 minute. Add stock and

tomatoes, cover with lid and bring to the boil. Reduce heat to low and simmer, covered, for 1 hour. Uncover and simmer for a further 30–40 minutes, adding beans, spinach and half the coriander for the last 5 minutes of cooking, or until sauce is thick and beef is tender. 4 Meanwhile, preheat grill on high. Scatter corn over beef mixture, followed by cheese. Grill for 5 minutes or until cheese has melted. Serve garnished with remaining fresh coriander.

cook’s tip

Recipes: Liz Macri. Photography: Vanessa Levis. Styling: Annette Forrest. Food prep: Vikki Moursellas.

You can swap the eschalots for two chopped brown onions, and the shiitake mushrooms for halved button mushrooms.

HIGH

PROTEIN

PER SERVE 1126kJ/269cal Protein 43.6g Total fat 4g Sat fat 1g Carbs 8.5g

Sugars 6.6g Fibre 9.7g Sodium 803mg Calcium 195mg Iron 6.4mg

JULY 2021 HEALTHY FOOD GUIDE

cook fresh

Morning glory Get your day off to a great start with one of these 11 satisfying, cafe-style breakfast ideas.

Cheat’s huevos rancheros Serves 2 Prep time 10 mins Cook time 15 mins Cost per serve $3.15

vegetarian diabetes friendly 2 wholemeal tortillas 2 tomatoes, roughly chopped 1 red onion, finely diced 1 garlic clove, finely diced 2 teaspoons extra-virgin olive oil, plus extra for drizzling 1 lime, zested, juiced 2 x 125g cans four bean mix, rinsed, drained 4 eggs 3 tablespoons cottage cheese 1 long red chilli, finely sliced ½ avocado, sliced 1 bunch fresh coriander leaves, roughly chopped 2 teaspoons green chilli sauce, to serve

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1 Preheat oven to highest heat. Heat a frying pan over medium heat. Add tortillas and cook for 2–3 minutes each side or until starting to colour. Transfer to a large baking tray. 2 Place tomato, onion and garlic in a small bowl and drizzle with oil. Season with salt and freshly ground black pepper. Add lime zest and half the lime juice, mixing well to combine. 3 Spread beans evenly over both tortillas. Top with a generous serving of tomato mixture. 4 Heat 1 teaspoon oil in a frying pan over medium-high heat. Add two eggs and cook for 1–2 minutes or until almost cooked (the yolks should be runny but still holding their

shape). Transfer onto one tortilla, then top with half the cheese and fresh chilli. Repeat with remaining oil, eggs, tortilla, cheese and chillies. 5 Place tortillas in oven and bake for 4–5 minutes. Top with sliced avocado and coriander leaves, then serve drizzled with remaining fresh lime juice and green chilli sauce.

HIGH

PROTEIN

PER SERVE 2061kJ/493cal Protein 27.6g Total fat 21.2g Sat fat 5.2g Carbs 39.7g

Sugars 11.3g Fibre 15.6g Sodium 417mg Calcium 165mg Iron 4.9mg

cook’s tip

Boost the heat and flavour with an extra topping of sliced green chillies and a sprinkling of grated parmesan and dried chilli flakes.

This is an edited extract from Crush Calories in 20 Minutes by Richard Kerrigan. Published by New Holland Publishers (RRP $40), it is available from all good book retailers or online at www.newhollandpublishers.com.au JULY 2021 HEALTHY FOOD GUIDE

cook fresh

Toast toppers 2 3 Sun-dried tomato hoummos with bocconcini

4 Peanut butter, banana & cinnamon

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Grilled goat’s cheese & glazed figs

Sun-dried tomato hoummos with bocconcini Serves 1 Prep time 10 mins Cost per serve $2.50

vegetarian diabetes friendly 100g canned no-added-salt chickpeas, rinsed, drained 6 sun-dried tomatoes ½ tablespoon tahini 1 tablespoon extra-virgin olive oil ½ lemon, zested, juiced ¼ bunch fresh parsley, leaves chopped, plus extra to serve 2 small slices sourdough bread 25g bocconcini 1 Place chickpeas, tomatoes, tahini, oil, lemon zest and two thirds of the lemon juice in a blender. Season with salt and freshly ground black pepper, then blend until mixture comes together. Add parsley and give mixture one final pulse for a chunky-style hoummos. If you like your hoummos smooth, keep on blending. 2 Toast bread, then spread generously with hoummos. 3 Tear bocconcini into small pieces and arrange on top. Drizzle with remaining lemon juice. Serve toast seasoned with freshly ground black pepper and garnished with extra parsley.

Take toast to the next level with delicious gourmet toppings full of energyboosting nutrition Peanut butter, banana & cinnamon Serves 1 Prep time 5 mins Cost per serve $2.10

Grilled goat’s cheese & glazed figs Serves 1 Prep time 5 mins Cook time 15 mins Cost per serve $3.10

vegetarian dairy free diabetes friendly 2 small slices sourdough bread 2 tablespoons peanut butter, chunky or smooth 1 banana, sliced ½ tsp ground cinnamon 1 Toast bread, then spread with peanut butter. 2 Top with banana slices and serve sprinkled with cinnamon.

vegetarian 2 ﬁgs, halved 1 teaspoon honey, plus extra to drizzle 2 small slices sourdough bread 25g soft goat’s cheese 1 teaspoon extra-virgin olive oil 1 Preheat oven to 180°C. Line an oven tray with baking paper, then place figs on tray. Drizzle with honey. Bake for 10 minutes or until softened. 2 Toast bread. Top with goat’s cheese, then place figs on top and drizzle with olive oil. Grill on high for 60 seconds, keeping an eye on toast to ensure it doesn’t burn. Serve drizzled with extra honey.

HIGH

PROTEIN

PER SERVE 2493kJ/596cal Protein 20.5g Total fat 28.4g Sat fat 4.9g Carbs 46.5g

PER SERVE Sugars 9.2g Fibre 9.4g Sodium 541mg Calcium 309mg Iron 3.8mg

1805kJ/432cal Protein 14.1g Total fat 19.2g Sat fat 3.3g Carbs 46.3g

PER SERVE Sugars 16.3g Fibre 7.2g Sodium 228mg Calcium 67mg Iron 1.8mg

1479kJ/354cal Protein 10.2g Total fat 16.5g Sat fat 5.4g Carbs 38.7g

Sugars 16.2g Fibre 5.5g Sodium 328mg Calcium 149mg Iron 1.2mg

JULY 2021 HEALTHY FOOD GUIDE

cook fresh Cheesy chive mushrooms Avo, feta & roasted chilli corn

Serves 1 Prep time 10 mins Cook time 10 mins Cost per serve $3.70

vegetarian diabetes friendly 2 teaspoons extra-virgin olive oil ¼ onion, finely diced ½ garlic clove, finely diced 8–10 button mushrooms, quartered 1 heaped tablespoon reduced-fat sour cream 1 handful baby spinach leaves 25g parmesan 1 small slice wholemeal bread ¼ bunch chives, finely chopped, to serve 1 Heat oil in a frying pan over medium heat. Add onion, garlic and mushroom and cook for 3–4 minutes or until onion has softened. Season with salt and freshly ground black pepper. 2 Add sour cream, stirring to combine. Add spinach and cook for 1–2 minutes or until just wilted. Add parmesan, then remove pan from heat. 3 Toast bread. Place mushroom mixture on top and serve sprinkled with chives. HIGH

PROTEIN

Serves 1 Prep time 5 mins Cook time 10 mins Cost per serve $3.50

Serves 1 Prep time 5 mins Cook time 5 mins Cost per serve $2.95

vegetarian

1 corn cob 2 teaspoons extra-virgin olive oil ½ teaspoon dried chilli ﬂakes 2 small slices wholemeal bread ¼ avocado, sliced 25g feta, crumbled ¼ lemon, juiced

½ bunch fresh basil leaves ½ handful raw almonds 1 garlic clove, crushed 25g parmesan 2 tablespoons extra-virgin olive oil, plus extra to drizzle 1 teaspoon white wine vinegar 2 eggs 1 large slice wholemeal bread

1 Preheat grill to high. Place corn on an oven tray. Drizzle with half the oil and sprinkle with half the chilli flakes and a little salt. Rub seasoning all over corn, then grill for 5 minutes. Roll corn over and grill for a further 5 minutes. 2 Toast bread, then top with avocado, feta, remaining chilli flakes and remaining oil. Season with freshly ground black pepper. Stand corn on one end and, using a sharp knife, carefully slice kernels off cob. Sprinkle over toast, then serve drizzled with fresh lemon juice. HIGH

PROTEIN

PER SERVE 1629kJ/390cal Protein 20.6g Total fat 23.4g Sat fat 6.3g Carbs 16g

PER SERVE Sugars 3.7g Fibre 9.2g Sodium 480mg Calcium 324mg Iron 3.2mg

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Chunky almond pesto & softpoached eggs

2229kJ/533cal Protein 21.9g Total fat 25.8g Sat fat 5.8g Carbs 46.2g

Sugars 10.4g Fibre 14g Sodium 640mg Calcium 225mg Iron 4.1mg

1 To make pesto, place basil, almonds, garlic, parmesan and olive oil in a blender and blend until just combined and still a little chunky. Season with salt and freshly ground black pepper, then give it a quick, final pulse. 2 Bring a saucepan of water to simmer over medium heat. Add white wine vinegar. Crack an egg into a small cup, then carefully tip into simmering water. Repeat with second egg, then cook eggs over gentle heat for 2–3 minutes. 3 Using a slotted spoon, carefully remove eggs from pan and place on tea towel or kitchen paper to drain excess water. Toast bread, spread with pesto and top with poached eggs. Serve seasoned with freshly ground black pepper and drizzled with olive oil.

6 Avo, feta & roasted chilli corn

Cheesy chive mushrooms

cook’s tip

If you prefer a smooth pesto, blend the mixture a little longer in step one until it reaches your desired consistency.

7 Chunky almond pesto & soft-poached eggs HIGH

PROTEIN

PER SERVE 2389kJ/572cal Protein 28.9g Total fat 43.4g Sat fat 10.6g Carbs 14.3g

Sugars 1.6g Fibre 5.2g Sodium 627mg Calcium 420mg Iron 3.7mg

JULY 2021 HEALTHY FOOD GUIDE

cook fresh

Banging baked eggs 8

Eggs are a great source of protein and help fuel you up for the day Mushroom & thyme baked eggs Serves 1 Prep time 5 mins Cook time 15 mins Cost per serve $2.60

vegetarian gluten free dairy free 1 teaspoon extra-virgin olive oil, plus extra to drizzle 1 handful baby spinach leaves 6 button mushrooms, quartered 3 eggs ¼ bunch fresh thyme

cook’s tip

If you don’t enjoy your eggs with runny yolks, extend the cooking time in these recipes for another minute or two.

1 Preheat oven to 220°C. Place oil in a small ovenproof dish, spreading evenly over bottom and sides. Add spinach and mushroom, then season with salt and freshly ground black pepper. 2 Carefully crack eggs into dish and sprinkle over thyme. Drizzle over extra oil and season again with salt and freshly ground black pepper. Bake for 12–15 minutes for runny yolks, or until eggs are cooked to your liking. Serve immediately. HIGH

PROTEIN

PER SERVE 1259kJ/301cal Protein 22.8g Total fat 21.3g Sat fat 4.6g Carbs 1.5g

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Sugars 0.4g Fibre 4.2g Sodium 257mg Calcium 116mg Iron 4.7mg

Greek-style baked eggs (See recipe p50)

10 Shakshuka-style baked eggs (See recipe p50)

JULY 2021 HEALTHY FOOD GUIDE

cook fresh Shakshuka-style baked eggs (p49) Serves 1 Prep time 10 mins Cook time 20 mins Cost per serve $3.90

vegetarian gluten free 1 teaspoon extra-virgin olive oil 1 garlic clove finely sliced ½ long red chilli, finely chopped ¼ bunch fresh coriander, leaves and stalks finely chopped 1 teaspoon smoked paprika 1 teaspoon ground cumin 1 x 400g can chopped tomatoes 3 eggs 40g feta, crumbled 1 Preheat oven to 220°C. Heat oil in an ovenproof frying pan over medium heat. Add garlic, chilli and coriander stalks and cook for 2 minutes or until soft. Add paprika and cumin and cook for 1 minute or until fragrant. Add tomatoes, stirring to combine. Reduce heat to low. 2 Create three small pockets in sauce and carefully crack an egg into each one. Sprinkle over feta then bake for 15 minutes for runny yolks or until eggs are cooked to your liking. Serve garnished with coriander leaves. HIGH

PROTEIN

Greek-style baked eggs (p49) Serves 1 Prep time 10 mins Cook time 15 mins Cost per serve $3.20

vegetarian gluten free 1 teaspoon extra-virgin olive oil, plus extra for drizzling 6–8 cherry tomatoes, halved 3 eggs 50g halloumi, grated ¼ bunch fresh parsley leaves, finely chopped ½ lemon, juiced 1 Preheat oven to 220°C. Place oil in a small ovenproof dish, spreading evenly over bottom and sides. Add tomatoes and season with a little salt and freshly ground black pepper. 2 Carefully crack eggs into dish, then sprinkle with halloumi. Drizzle extra oil over cheese and season with freshly ground black pepper. Bake for 15 minutes for runny yolks or until eggs are cooked to your liking. Serve topped with parsley and drizzled with fresh lemon juice. HIGH

PROTEIN

PER SERVE 1693kJ/405cal Protein 27.2g Total fat 23.9g Sat fat 6.8g Carbs 16.3g

PER SERVE Sugars 12.8g Fibre 7.2g Sodium 689mg Calcium 298mg Iron 8.1mg

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1466kJ/351cal Protein 26.1g Total fat 25.9g Sat fat 8.3g Carbs 2.8g

Sugars 2.8g Fibre 3g Sodium 750mg Calcium 394mg Iron 2.8mg

This frittata tastes just as good cold, so pack leftovers for lunch the following day

Chilli tomato frittata Serves 4 Prep time 10 mins Cook time 25 mins Cost per serve $3.25

gluten free vegetarian

1 teaspoon extra-virgin olive oil ½ white onion, finely diced 10–12 sun-dried tomatoes, roughly chopped 3 large handfuls baby spinach 8–10 eggs 1 teaspoon dried chilli flakes, plus extra to serve 1 bunch asparagus spears, trimmed, halved lengthways 100g parmesan ½ lemon, juiced 1 Preheat oven to 200°C. Heat oil in a large ovenproof frying pan over medium-high heat. Add onion and cook, stirring, for 3–4 minutes or until softened. Add tomatoes and spinach and cook, stirring, for 2 minutes or until softened. 2 Whisk eggs in a large bowl. Season with salt, freshly ground black pepper and chilli flakes. Pour eggs into pan and cook, stirring, for 1 minute. 3 Add asparagus to pan. Grate cheese on top, then transfer pan to oven and bake for 12–15 minutes or until golden. Serve sprinkled with extra chilli and drizzled with lemon juice. HIGH

PROTEIN

PER SERVE 1342kJ/321cal Protein 26.5g Total fat 19g Sat fat 6.3g Carbs 7.4g

Sugars 7.2g Fibre 5.5g Sodium 541mg Calcium 353mg Iron 4.4mg

JULY 2021 HEALTHY FOOD GUIDE

cook fresh

cook’s tip

Instead of serving the peas on the side, mash them with a fork and turn them into pie toppers.

PER SERVE 1084kJ/259cal Protein 10g Total fat 13.3g Sat fat 2.9g Carbs 20.5g

Sugars 5.3g Fibre 6.3g Sodium 161mg Calcium 42mg Iron 2.4mg

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COVER RECIPE Mushroom & rosemary pot pies Serves 4 Prep time 15 mins Cook time 45 mins Cost per serve $3.15

Recipes: Liz Macri. Photography: Steve Brown. Styling: Jane Hann. Food prep: Vikki Moursellas.

vegetarian diabetes friendly 2 tablespoons extra-virgin olive oil 300g portobello mushrooms, cut into thin wedges 300g cup mushrooms, thickly sliced 1 onion, thinly sliced 2 garlic cloves, crushed 1 tablespoon finely chopped fresh rosemary 2 tablespoons plain flour 2 tablespoons no-added salt tomato paste ¼ cup dry red wine ½ cup reduced-salt vegetable stock 1 sheet reduced-fat frozen puff pastry, just thawed 1 egg, lightly beaten 1 cup frozen peas

Pie

1 Preheat oven to 180°C. Heat oil in a large deep-frying pan over high heat. Add mushrooms and onion and cook, stirring occasionally, for 10 minutes or until mushrooms are soft and golden. Add garlic and rosemary, stirring to combine, and cook for 1 minute or until fragrant. 2 Add flour and cook, stirring, for 1 minute or until mushrooms are coated. Add tomato paste and cook, stirring, for 1 minute. Add wine and bring to the boil. Add stock, reduce heat to medium and cook for 3 minutes or until mixture boils and thickens. Season with freshly ground black pepper. 3 Divide mixture among four ¾ cup-capacity (about 10cm diameter) ovenproof dishes. Cut four 10cm rounds from pastry, large enough to cover dishes. Place pastry rounds over filling, gently pressing into sides of dishes to secure. Cut a small cross in centre of each pie. Brush tops with egg, then bake for 25 minutes or until pastry is golden and puffed. 4 Meanwhile, cook peas in a small saucepan of boiling water until just tender. Drain. Serve pies with peas on the side.

oh my!

Who can resist tucking into golden and flaky pastry filled with a medley of hearty veg?

JULY 2021 HEALTHY FOOD GUIDE

cook fresh

A slice of this pie reveals appetising layers of tortilla, pork, bean, corn & veg Pork enchilada pie Serves 6 Prep time 10 mins Cook time 50 mins Cost per serve $2.55

diabetes friendly 1 tablespoon extra-virgin olive oil 350g lean pork mince 1 large red capsicum, thinly sliced 1 corn cob, husk discarded, kernels removed with a knife 1 red onion, thinly sliced 1 x 420g can no-added-salt three bean mix, rinsed, drained 2 teaspoons Mexican chilli powder 1 x 400g can no-added-salt crushed tomatoes ½ cup chopped fresh coriander leaves 4 wholegrain tortillas ¼ cup reduced-fat sour cream ¹⁄³ cup (40g) reduced-fat cheddar, grated

1 Preheat oven to 180°C. Heat oil in a large frying pan over medium-high heat. Add pork and cook, breaking up lumps with a wooden spoon, for 5 minutes or until browned. 2 Add capsicum, corn and onion and cook, stirring, for 10 minutes or until softened. Add beans, chilli powder, tomatoes and ½ cup water and bring to the boil. Reduce heat to medium and simmer for 5 minutes or until flavours infuse. Stir in coriander. 3 Spread a quarter of the capsicum mixture over base of a 22cm round ovenproof dish (5.5cmdeep). Top with a tortilla. Repeat layering, finishing with a tortilla. Spread sour cream on top of last tortilla, then sprinkle with cheese. Bake for 25 minutes or until golden. Serve immediately.

HIGH

PROTEIN

PER SERVE 1795kJ/429cal Protein 25.7g Total fat 13.6g Sat fat 5g Carbs 45.9g

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Sugars 11.8g Fibre 10.9g Sodium 547mg Calcium 166mg Iron 4.5mg

cook’s tip

Don’t have the right-sized pie dish? Use a springform cake pan lined with baking paper, or layer the pie directly onto an oven tray.

JULY 2021 HEALTHY FOOD GUIDE

cook fresh These are a great way to boost your vegie intake — the kids won’t even notice!

4 serves of veg! Harissa beef & eggplant pie (See recipe p58)

HIGH

PROTEIN

PER SERVE 1556kJ/375cal Protein 31.2g Total fat 19.6g Sat fat 4.8g Carbs 15.3g

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Sugars 9.6g Fibre 7.2g Sodium 480mg Calcium 144mg Iron 4.3mg

cook’s tip

Use up leftover pastry dough by decorating your pie top. Get creative and shape into leaves or create a lattice effect.

Chicken & greens pie (See recipe p58)

HIGH

PROTEIN

PER SERVE 1393kJ/333cal Protein 26.8g Total fat 11.7g Sat fat 3.6g Carbs 27.1g

Sugars 4.8g Fibre 5.6g Sodium 678mg Calcium 120mg Iron 4.3mg

JULY 2021 HEALTHY FOOD GUIDE

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HARISSA BEEF & EGGPLANT PIE (p56) Serves 4 Prep time 10 mins Cook time 40 mins Cost per serve $3.65

diabetes friendly 2 tablespoons extra-virgin olive oil 1 large eggplant, cut into 2cm pieces 400g lean beef mince 1 red onion, finely chopped 2 garlic cloves, crushed 1 tablespoon harissa paste 2 teaspoons ground cumin 2 teaspoons ground coriander 1 x 400g can cherry tomatoes in juice ½ cup pitted green olives, coarsely chopped 50g feta, crumbled 2 sheets filo pastry, halved crossways Mixed salad leaves, to serve 1 Preheat oven to 200°C. Heat half the oil in a large frying pan over medium heat. Add eggplant and cook, stirring occasionally, for 8 minutes or until golden and tender. Transfer to a plate. 2 Heat remaining oil in same pan. Add beef and onion and cook, breaking up lumps with a wooden spoon, for 5 minutes or until browned. Add garlic, harissa, cumin and coriander and cook, stirring, for 1 minute or until fragrant.

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3 Return eggplant to pan, along with tomatoes, olives and 1 cup water. Bring to the boil, then reduce heat to medium and simmer, uncovered, for 10 minutes. Season with freshly ground black pepper. 4 Spoon mixture among four 1¼ cup-capacity ovenproof dishes. Scatter over feta. Scrunch up filo halves and place over pies. Lightly spray with olive oil, then bake for 15 minutes or until golden. Serve pies with mixed salad leaves on the side.

CHICKEN & GREENS PIE (p57) Serves 6 Prep time 15 mins Cook time 40 mins Cost per serve $3.25 1 tablespoon extra-virgin olive oil 1 tablespoon fresh thyme 1 leek, thickly sliced 1 zucchini, coarsely chopped 150g green beans, cut into thirds 1 bunch broccolini, cut into 3cm pieces ¹⁄³ cup plain flour 3 cups reduced-salt chicken stock 1 tablespoon Dijon mustard 500g chicken breast fillets,

cut into 2cm pieces 1 tablespoon chopped fresh dill 1 sheet reduced-fat shortcrust pastry, just thawed 1 egg, lightly beaten 1 Preheat oven to 200°C. Heat half the oil in a large, deep frying pan over medium heat. Add thyme, leek and zucchini and cook, stirring, for 5 minutes. Add beans, broccolini and flour, stirring to coat. Gradually add stock and mustard and cook, stirring, for 5 minutes or until mixture boils and thickens. Transfer to an 8 cup-capacity (2L) ovenproof dish. 2 Heat remaining oil in same pan over medium-high heat. Add chicken and cook, stirring, for 2–3 minutes or until browned all over. Add chicken to vegetable mixture, along with fresh dill. Season with freshly ground black pepper. 3 Roll pastry between two sheets of baking paper until slightly larger than top of dish. Place pastry over filling, gently pressing into sides of dish to secure. Trim excess pastry. Brush pie top with egg, then make six small cuts in top of pastry. Bake pie for 25 minutes or until top is golden. Slice into portions and serve immediately.

Naturally low GI SunRice Low GI is everything you love about white rice with the added benefit if being naturally low GI. Included as part of a healthy, balanced diet, this delicious rice provides sustained energy to fuel active bodies.

20 mins

HIGH

PROTEIN

PER SERVE 1615kJ/386cal Protein 21.9g Total fat 8.5g Sat fat 1.3g Carbs 49.5g

OUR AUSTRALIAN GROWN LOW GI RICE

Sugars 7.7g Fibre 11.4g Sodium 861mg Calcium 354mg Iron 5.7mg

Recipes: Darlene Allston, Chrissy Freer, Liz Macri. Photography: Vanessa Levis, Mark O’Meara. Styling: Julz Beresford, Annette Forrest. Food prep: Vikki Moursellas, Kerrie Ray.

cook fresh

5pm panic! LOW-GI RECIPE

special

you’ll need…

DRIED SOBA NOODLES

Whip up these tasty, low-GI weeknight meals that are ready in 30 minutes or less.

MONDAY

SALT-REDUCED VEGETABLE STOCK

Miso tofu soba noodle soup Serves 4 Cost per serve $3.05

dairy free vegetarian 160g dried soba noodles 2 cups salt-reduced vegetable stock 1½ tablespoons white miso paste 3cm-piece fresh ginger, peeled, thinly sliced 2 bunches broccolini, trimmed, cut into 4cm lengths 1½ cups frozen corn kernels 1 large bunch choy sum, trimmed, cut into 4cm lengths 300g firm tofu, cut into cubes Fresh coriander leaves, to serve Lime wedges, to serve

1 Cook soba noodles according to packet instructions. Drain. 2 Meanwhile, heat stock and 3 cups water in a large saucepan over medium-high heat. Whisk in miso paste until well combined. Add ginger and gently simmer for 2 minutes. Add broccolini and corn and simmer for a further 2 minutes. Add choy sum and tofu and simmer for 2 minutes or until choy sum is just wilted. 3 Divide noodles among serving bowls. Ladle over soup, garnish with fresh coriander and serve with lime wedges on the side.

WHITE MISO PASTE

BROCCOLINI

plus

+ fresh ginger + frozen corn kernels + choy sum + firm tofu + fresh coriander & lime

HELPS YOU FEEL FULLER FOR LONGER!

cook fresh

you’ll need…

25 mins TUESDAY

Orange & soy marinated pork Serves 4 Cost per serve $7.60 LOW-GI BROWN RICE

LEAN PORK MEDALLIONS

SUGAR SNAP PEAS

RED CABBAGE

plus

+ bok choy + oranges + salt-reduced soy sauce + fresh ginger & honey + cornflour

dairy free diabetes friendly 500g low-GI brown rice 4 x 120g lean pork medallions 80g sugar snap peas, trimmed 4 bunches bok choy, roughly chopped 2 cups finely shredded red cabbage Marinade 4 oranges, juiced 2½ tablepoons reduced-salt soy sauce 2 teaspoons grated fresh ginger 4 teaspoons honey 4 teaspoons cornflour

1 Cook rice according to packet instructions. Meanwhile, to make marinade mix all ingredients in a bowl, stirring until cornflour has dissolved. Add pork, turning to coat. Marinate for 5 minutes. 2 Lightly spray a non-stick frying pan with oil and heat over medium heat. Add drained pork, reserving marinade, and cook for 5–6 minutes, turning halfway. Remove from pan. Allow to rest. 3 Add vegies and 1 tablespoon water to pan. Cook, stirring, for 2–3 minutes. Using a slotted spoon, transfer vegies to a bowl. 4 Add reserved marinade to pan and heat until mixture is boiling. Stir until sauce thickens. 5 Divide rice, vegetables and pork among serving plates. Serve drizzled with sauce.

A glorious combination of sweet and salty flavours

OUR AUSTRALIAN GROWN LOW GI RICE

So Yum!

HIGH

PROTEIN

PER SERVE 2007kJ/480cal Protein 37.8g Total fat 9.5g Sat fat 1.7g Carbs 56.2g

HELPS YOU FEEL FULLER FOR LONGER!

Sugars 14.9g Fibre 8.1g Sodium 464mg Calcium 131mg Iron 3.5mg

cook’s tip

For a spicy version, add half a teaspoon of dried red chilli flakes with the mushrooms in step two.

PER SERVE 1730kJ/414cal Protein 19.5g Total fat 7.2g Sat fat 1.1g Carbs 63.9g

Sugars 9.3g Fibre 11.1g Sodium 382mg Calcium 102mg Iron 4.2mg

OUR AUSTRALIAN GROWN LOW GI RICE

cook fresh

you’ll need…

WEDNESDAY

25 mins

HIGH-FIBRE PASTA

Quick lentil pasta Serves 4 Cost per serve $2.20

dairy free vegetarian 250g high-fibre pasta 1 large red onion, finely chopped 1 garlic clove, crushed 200g button mushrooms, thinly sliced 1 x 410g can diced tomatoes with basil and garlic 1 x 400g can no-added-salt lentils, rinsed, drained 2 teaspoons balsamic vinegar 80g baby rocket, to serve

1 Cook pasta according to packet instructions. Drain. 2 Meanwhile, heat a little olive oil in a large non-stick frying pan over medium heat. Add onion and garlic and cook, stirring, for 5 minutes or until softened. Add mushroom and cook, stirring, for 5 minutes or until golden. 3 Add tomatoes, lentils, balsamic and 80ml water to pan. Bring to the boil, then reduce heat to low and simmer for 10 minutes or until thick. Season with freshly ground black pepper. Toss pasta in lentil mixture, then serve sprinkled with baby rocket.

HELPS YOU FEEL FULLER FOR LONGER!

BUTTON MUSHROOMS

DICED TOMATOES

NO-ADDED-SALT LENTILS

plus

+ red onion + garlic + balsamic vinegar + baby rocket

cook fresh

you’ll need…

25 mins

THURSDAY

Peri-peri chicken with Spanish-style rice Serves 4 Cost per serve $5.75

CHICKEN BREASTS

PERI-PERI MARINADE

ZUCCHINI

LOW-GI MICROWAVE WHITE RICE

dairy free diabetes friendly 4 x 125g chicken breasts ½ cup peri-peri marinade 3 large zucchini, thinly sliced lengthways 1 red onion, finely chopped 1 red capsicum, finely chopped 1 yellow capsicum, finely chopped 450g low-GI microwave white rice, cooked 2 teaspoons paprika ½ cup chopped fresh coriander, plus extra leaves to serve

HIGH

PROTEIN

plus

+ red onion + red & yellow capsicums + paprika + fresh coriander leaves

PER SERVE 2017kJ/483cal Protein 33.8g Total fat 16.2g Sat fat 3.5g Carbs 46.8g

Sugars 7.5g Fibre 6.8g Sodium 360mg Calcium 47mg Iron 2mg

1 Cut each chicken breast in half horizontally. Place marinade in a large bowl. Add chicken, turning to coat. Set aside. 2 Preheat a barbecue hotplate or lightly spray a chargrill pan with olive oil and heat over high heat. Add zucchini and cook for 1–2 minutes or until charred and tender. Transfer to a plate. 3 Reduce heat to medium-high, then add chicken and cook for 3–4 minutes each side or until browned and cooked through. 4 Meanwhile, heat a drizzle of olive oil in a non-stick frying pan over medium-high heat. Add onion and capsicum and cook, stirring, for 5 minutes or until golden. Add cooked rice and paprika, stirring, for 2–3 minutes, or until warm. Stir in chopped coriander. Arrange rice, chicken and zucchini on plate and serve garnished with extra coriander.

OUR AUSTRALIAN GROWN LOW GI RICE

cook’s tip

To save more time, you can prepare the marinated chicken the night before and store in the fridge until ready to cook.

HELPS YOU FEEL FULLER FOR LONGER!

4 serves of veg!

HIGH

PROTEIN

PER SERVE 1505/kJ/360cal Protein 34.7g Total fat 14.1g Sat fat 3.4g Carbs 17.4g

OUR AUSTRALIAN GROWN LOW GI RICE

Sugars 8.5g Fibre 10.4g Sodium 259mg Calcium 109mg Iron 4.5mg

cook fresh

you’ll need…

RED CAPSICUMS

FRIDAY

20 mins MUSHROOMS

Open steak sandwich with balsamic mushrooms Serves 4 Cost per serve $6.45

dairy free diabetes friendly 2 red capsicums, thickly sliced 300g mixed mushrooms, thickly sliced 1 tablespoon balsamic vinegar, plus extra to drizzle 2 x 200g scotch fillet steaks, fat trimmed, halved horizontally 4 slices low-GI soy and linseed bread 1 avocado, mashed 80g baby rocket

1 Lightly spray a chargrill pan with oil and heat over high heat. Cook capsicum and mushroom turning occasionally, for 3–4 minutes or until lightly charred and tender. Transfer to a bowl, drizzle with balsamic and toss to combine. Cook steaks for 1–2 minutes each side or until cooked to your liking. Remove from pan and rest for 2 minutes. 2 Toast bread. Top with mashed avocado, steak, grilled vegies and baby rocket. Serve drizzled with extra balsamic.

HELPS YOU FEEL FULLER FOR LONGER!

SCOTCH FILLET STEAKS

LOW-GI SOY & LINSEED BREAD

plus

+ balsamic vinegar + avocado + baby rocket

cook fresh

Meal for two Need a curry in a hurry? This vegie-laden dhal fits the bill.

Spiced cauliflower dhal Serves 2 Prep time 10 mins Cook time 20 mins Cost per serve $2.95

½ cup red lentils, rinsed, drained 175g cauliflower, cut into florets ½ tablespoon gluten-free curry powder 2 teaspoons olive oil 1 small brown onion, finely chopped 1 garlic clove, crushed 1 teaspoon finely grated fresh ginger ½ long red chilli, deseeded, finely chopped 1 teaspoon turmeric ½ cup frozen peas 60g baby spinach leaves 2 tablespoons reduced-fat plain yoghurt, to serve 6 gluten-free pappadums, microwaved, to serve

1 Place lentils, cauliflower, 1 teaspoon curry powder and 1½ cups water in a saucepan, then bring to the boil over medium-high heat. Reduce heat to low and simmer, stirring occasionally, for 10–12 minutes or until lentils are tender and mixture is thick. 2 Meanwhile, heat oil in a small saucepan over medium heat. Add onion and cook, stirring, for 5 minutes or until softened. Add garlic, ginger, chilli, turmeric and remaining curry powder and cook, stirring, for 2 minutes. Transfer spice mixture to lentils, stirring to combine. 3 Add peas and cook, stirring occasionally, for 2–3 minutes or until tender. Add spinach, stirring until just wilted. Divide dhal among serving bowls, top with yoghurt and serve with pappadums. HIGH

PROTEIN

PER SERVE 1619kJ/387cal Protein 25.1g Total fat 6.7g Sat fat 1g Carbs 49.8g

healthyfood.com

Sugars 10.1g Fibre 19.4g Sodium 633mg Calcium 160mg Iron 11mg

Recipe: Chrissy Freer. Photography: Jeremy Simons. Styling: Berni Smithies. Food prep: Dixie Elliott.

gluten free vegetarian

nice & spicy!

cook’s tip

Double the quantities when making this dish, then store extra portions in airtight containers in the freezer for up to two months.

JULY 2021 HEALTHY FOOD GUIDE

cook fresh

HFG N THE

Make it Mexican

The kids will love helping out with dinner prep when the results are delicious, cheesy quesadillas.

Bean, corn & zucchini quesadillas Serves 4 Prep time 10 mins Cook time 20 mins Cost per serve $3.15

gluten free vegetarian diabetes friendly 8 gluten-free tortillas 1 x 400g can no-added-salt red kidney beans, rinsed, drained 1 cup (180g) no-added-salt corn kernels, drained 1 zucchini, trimmed, finely diced 1 cup (120g) reduced-fat cheddar, grated 4 tablespoons reduced-fat plain yoghurt 2 large tomatoes, diced 60g mixed salad leaves Lime wedges, to serve

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1 Sprinkle one tortilla with a quarter each beans, corn, zucchini and cheese. Season with freshly ground black pepper, then lay another tortilla on top. Repeat with remaining tortillas and filling. 2 Lightly spray a large frying pan with olive oil and heat over medium-high heat. Add one quesadilla to pan and cook for 2 minutes or until golden. Carefully turn out onto a plate, then slide back into pan to cook on other side for 2 minutes or until golden. Transfer to plate and cover to keep warm. Respray pan and repeat with remaining quesadillas. 3 Cut quesadillas into quarters and arrange on serving plates. Top with yoghurt, diced tomato and salad leaves, then serve with lime wedges.

Recipe: Chrissy Freer. Photography: Vanessa Levis. Styling: Annette Forrest. Food prep: Vikki Moursellas.

KIDS I HEN KITC

cook’s tip

Swap the red kidney beans for black beans. You can also mash the beans into a paste to spread onto tortillas and help keep the filling intact.

HIGH

PROTEIN

PER SERVE 1808/kJ/433cal Protein 22.5g Total fat 9.8g Sat fat 5.2g Carbs 55.8g

Sugars 8.1g Fibre 12g Sodium 208mg Calcium 340mg Iron 3.3mg

JULY 2021 HEALTHY FOOD GUIDE

dairy free!

cook's tip

Polenta is made from corn that’s ground into meal. When used to bake cakes, it results in a crumbly texture and lovely golden hue.

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cook fresh

Ruby dazzler! If you’re celebrating Christmas in July, this impressive dessert will wow the crowd.

Pomegranate drizzle cake Makes 10 slices Prep time 15 mins Cook time 30 mins Cost per serve $0.95

vegetarian dairy free

Recipe: Jen Bedloe. Photography: Toby Scott.

100g quick-cook polenta 90g self-raising flour 40g ground almonds 150g caster sugar 1 tablespoon ground chia or flaxseed 1 teaspoon each ground mixed spice, ground ginger and cocoa 1 orange, zested, juiced 3 tablespoons sunflower oil 200ml unsweetened almond or soya milk For the topping 100g pomegranate seeds (from about 1 pomegranate) 50g icing sugar 200g dairy-free yoghurt

1 Preheat oven to 160°C. Line a 13 x 23cm loaf tin with baking paper. 2 Place all cake ingredients in a large bowl, mixing to combine. Once mixture is smooth, spoon into prepared tin, smoothing down surface. Bake for 30 minutes or until golden and springy to touch. 3 Using the back of a spoon, crush half the pomegranate seeds and 2 tablespoons icing sugar in a small bowl. Press through a sieve into another bowl to collect juice. Spoon juice over hot cake. Set aside to cool before removing from tin. 4 Mix remaining icing sugar with quarter teaspoon hot water at time, until mixture is runny enough to drizzle. Drizzle icing over cake. Scatter with some of the remaining pomegranate seeds. Place yoghurt in a small serving bowl and sprinkle with remaining seeds, then serve alongside cake.

HIGH

PROTEIN

PER SERVE 1068kJ/256cal Protein 5.3g Total fat 8.7g Sat fat 0.8g Carbs 38.5g

Sugars 24.9g Fibre 3.1g Sodium 85mg Calcium 52mg Iron 0.6mg

JULY 2021 HEALTHY FOOD GUIDE

I GF NEW

Three of your favourite Kellogg’s breakfast cereals available in

GLUTEN FREE Find us in the breakfast aisle

shop EASY

Filling tinned snacks

10 of the best baby foods

your guide to sweeteners

Photography: iStock.

Ginger up! Fancy a cuppa? Instead of your usual white, opt for ginger tea and enjoy its many health benefits. Ginger is a powerful anti-inflammatory that’s well-known for preventing nausea and motion sickness. It also helps protect against certain cancers, improves cardiovascular health and eases osteoarthritic pain. Now new research reveals ginger can also reduce cholesterol and blood sugar levels, plus improve insulin sensitivity, which helps to prevent diabetes-related complications (see p22). To make your own ginger tea, grate a two-centimetre piece of ginger into a cup, steep in hot water for five minutes, then sip away!

JULY 2021 HEALTHY FOOD GUIDE

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sho hopp ppiing news HFG N

A DIETITIVED APPRO

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

Go green & gold!

From desserts and smoothies to salsas and ceviche, there’s plenty of sweet and savoury ways to serve up tangy kiwifruit. And you’ll be doing your body a favour when you eat them, too, with these health benefits: IMMUNE SUPPORT One kiwifruit provides almost one and a half times your daily vitamin C needs, helping absorb iron and supporting immunity. EXCELLENT EYESIGHT Lutein and zeaxanthin are disease-fighting antioxidants that are vital for good eye health — and the humble kiwifruit is chock-full of them!

KIWIFRUIT

HAPPY HEART One kiwifruit gives a fifth of your daily vitamin E requirements, encouraging a healthy ticker. PROTEIN BUSTER Kiwifruit has an enzyme that breaks down protein, so turn it into a salsa to tenderise steak.

healthyfood.com

Photography: iStock.

nI season now!

GOOD FOR YOUR GUT The fuzzy brown skin is edible, and we encourage this as there’s 1.3g more fibre in an unpeeled kiwifruit than a peeled one.

Shelf Watch Breakfast made easy Designed for littlies, the new Sanitarium Weet-Bix Little Kids Essentials contains grains and nutrients for healthy growth.

ways with

KIWIFRUIT

Mix kiwifruit, cucumber, capsicum, red onion and olive oil to make a salsa to serve with meat or fish dishes.

Top mini pavlova nests with plain yoghurt and kiwifruit for a lighter, midweek dessert.

Blitz kiwifruit with spinach, mint, ginger and coconut water for a revitalising 3pm pickme-up.

Per 33g serve (2 biscuits): 508kJ (122cal), 4.1g protein, 0.6g fat, 0.1g sat fat, 22.8g carbs, 1g sugars, 4.1g fibre, 4mg sodium

Snack happy

Stay satisfied with Woolworths Artisan Style Seeds & Grains Crispbread, made with linseed, sesame and sunflower seeds. Per 13g (1 crispbread): 255kJ (61cal), 2.1g protein, 3.4g fat, 0.4g sat fat, 4.5g carbs, <1g sugars, 2g fibre, 69mg sodium

Pulse power

One serve of Super Nature Super Pulses Lemon Ginger Chicken provides a third of your daily fibre needs. Per 300g serve: 1180kJ (282cal), 15.6g protein, 2.4g fat, 0.6g sat fat, 46.2g carbs, 15.3g sugars, 9.9g fibre, 699mg sodium

The slice is right

Bill’s Organic Khorasan Sourdough is made from protein-packed Khorasan wheat. Per 40g serve: 396kJ (95cal), 3.8g protein, 0.9g fat, 0.04g sat fat, 16g carbs, 2.2g fibre, 95mg sodium

Good morning!

Start your day with Kellogg’s Sultana Bran Gluten Free. Per 45g serve: 650kJ (156cal), 2.7g protein, 0.8g fat, 0.2g sat fat, 31.9g carbs, 10.1g sugars, 4.6g fibre, 99mg sodium

JULY 2021 HEALTHY FOOD GUIDE

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SUPERMARKET HFG N

DIETITIA APPROVED

BABY FOODS

Photography: iStock.

The first twelve months is life’s most rapid period of growth, so good nutrition is paramount for little ones. Here are our top picks for convenient, store-bought bub grub.

healthyfood.com

Look for baby foods with no added sugar, salt or butter

Rafferty’s Garden Tuna & Garden Vegetables

Per 120g serve: 378kJ (90cal), 3.3g protein, 3.4g fat, 0.8g sat fat, 11.4g carbs, 2.5g sugars, 49mg sodium

Bellamy’s Organic Pear & Peach Yoghurt with DHA

Per 120g serve: 370kJ (88cal), 3g protein, 2.5g fat, 12.5g carbs, 10.4g sugars, 36mg sodium, 104mg calcium

Per 170g serve: 535kJ (128cal), 5.8g protein, 3.6g fat, 17.3g carbs, 4.4g sugars, 30mg sodium

Per 170g serve: 346kJ (83cal), 3.3g protein, 0.7g fat, 0.1g sat fat, 14.4g carbs, 3.5g sugars, 16mg sodium

Per 94g serve (14g dry cereal plus water): 226kJ (54cal), 1.2g protein, 0.7g fat, 10.1g carbs, 1g sugars, 1.1g fibre, 1.8mg sodium, 3.2mg iron

Per 120g serve: 335kJ (80cal), <1g protein, <1g fat, <1g sat fat, 18.1g carbs, 15.6g sugars, 1.2g fibre, 1mg sodium

Heinz Lamb, Pumpkin & Sweet Potato

Only Organic Pumpkin, Potato & Beef

Per 170g serve: 399kJ (95cal), 5.6g protein, 1.7g fat, 0.6g sat fat, 10.2g carbs, 2.1g sugars, 44mg sodium

Only Organic Ancient Grains Risotto

Rafferty’s Garden Brown Rice, Bean & Pumpkin Plant Powered Protein Per 120g serve: 264kJ (63cal), 2.6g protein, 0.4g fat, 11.5g carbs, 2.7g sugars, 7mg sodium

Bellamy’s Organic Baby Porridge

Heinz Beef & Vegetable Casserole

Per 170g serve: 535kJ (128cal), 6.5g protein, 2.6g fat, 18.4g carbs, 5.1g sugars, 29mg sodium

CUB Organic Apple, Banana & Blueberry

Baby Bellies Organic Veggie Bowl Sweet Potato, Pumpkin & Zucchini Per 110g serve: 265kJ (63cal), 1.3g protein, 0.2g fat, 0.09g sat fat, 12.7g carbs, 3g sugars, 30mg sodium, 2.4g fibre

JULY 2021 HEALTHY FOOD GUIDE

shop easy YOUR GUIDE TO

ners

f you’ve got a sweet tooth, you might be thinking of switching from traditional sugar to the latest sweeteners, like stevia or monk fruit. Available in tablets, powders and liquids, there are plenty of sweeteners stocked on supermarket shelves nowadays. But are they good for you? Or should you steer clear? Read on to find out.

The sweetener suite SWEETENERS FALL INTO THREE BROAD GROUPS:

NATURAL INTENSE SWEETENERS The current ‘it’ group of sweeteners — stevia and monk fruit — are classified as natural intense sweeteners because they’re derived from nature and are exponentially sweeter than traditional sugar (but very low in kilojoules). Stevia is extracted from the Stevia rebaudiana plant. On the ingredients list, it is listed as steviol glycosides or the number 960. Monk fruit extract is extracted from monk fruit (or luo han guo), a native Chinese fruit. There are many products that are marketed as monk fruit extract, but which only contain a small amount of monk fruit, so always carefully check the ingredients on product packaging.

healthyfood.com

Supermarkets now stock a range of sweeteners that are available in tablet, powder and liquid forms.

2 3

NUTRITIVE SWEETENERS Erythritol falls into the nutritive sweeteners group, which contain less kilojoules than regular sugar, but are not kilojoule free. If consumed in excess, erythritol can lead to stomach discomfort, including diarrhoea and gas.

NON-NUTRITIVE SWEETENERS Last but not least, non-nutritive sweeteners are completely kilojoule free. Some of the most common non-nutritive sweeteners are: Aspartame, or number 951, has had its fair share of controversy in its time. People with phenylketonuria, a rare genetic condition, must limit their intake of aspartame. Saccharine, the original sweetener to hit the masses, is widespread throughout the food supply and found in everything from toothpaste to diet cordial. You can identify it in a product by the number 954 on the ingredients list. Sucralose is made from sugar itself and can be identified by the number 955. In comparison to other sweeteners, sucralose is good for baking because it can withstand heat.

And…

WHAT ABOUT HEALTHIER SYRUPS?

Photography: iStock.

Honey, rice malt syrup and agave nectar are all sweet pours that are thought to be healthier than sugar and more natural than sweeteners. In reality,

JULY 2021 HEALTHY FOOD GUIDE

shop easy

t Given th ng the daily tuff, a low-kil like a bright lly, you can While s, Food Sta Z) has rigor ers circulating in the Australian food supply have been

approved for use. There are caveats on how much you should consume, but the average person doesn’t come close to these limits. If you are consuming a lot of sweeteners, this is probably a sign you need to improve your eating habits. Sweeteners are typically found in refined, packaged foods, which are okay in moderation. However, the majority of your diet should be made up of unprocessed, sweetener-free whole foods.

What’s on the shelf?

Many sugar substitutes are blended sweeteners. Here’s a selection of what you’ll find in stores.

SUGARINE

LAKANTO MONKFRUIT SWEETENER BAKING BLEND

These tablets get their sweetness from saccharine, and are suitable for hot beverages.

This baking sweetener contains monkfruit extract and erythritol.

SPLENDA

STEVIA SWEET LIQUID WITH AGAVE

This is a tablet sweetener made from sucralose, and is also good for tea and coffee.

This product is a blend of natural stevia and agave syrup. Use it as a sweetener in recipes.

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EQUAL

Asparteme is the main sweetener in this product, which was the first asparteme-based product to be sold.

WHOLE EARTH MONK FRUIT ULTIMATE SUGAR REPLACEMENT

This is made with monkfruit extract and erythritol.

Kﬁbre™ – The ultimate prebiotic for gut health management.

Support your Microbiome

Normalise your Digestion

Normalise your Bloat & Dietary Indigestion

Weight Maintenance

Maintain your Regularity

Low FODMAP & Food Sensitivities

Food as Medicine

Gut Health Management

Kﬁbre™ is the ultimate prebiotic for gut health management – microbiome support, digestive normalisation, dietary bloat and indigestion, weight maintenance, and is low FODMAP. If your diet and digestion is anything less than your best, Kﬁbre™ could be your dietary solution.

Kfibre™ is the new prebiotic that everyone is talking about – complex prebiotics and micronutrients for your gut bacteria to produce beneficial short chain fatty acids - truly natural and dietician endorsed. Kfibre™ is “virgin processed” from whole plant sugarcane with available sugar reduced to less than 0.1 grams per serve. Kfibre™ has undergone over 10 years of scientific development and several food-health links in Food Standards Australia New Zealand for the maintenance of intestinal and digestive health. Try Kfibre™ today, and everyday, for a different gut tomorrow Visit www.kfibre.com and see what people say ? HFS / Kfibre™ will be attending the following conferences/expos: • AUSTRALIAN PHARMACY PROFESSIONAL CONFERENCE on the Gold Coast from 20th -23rd May 2021 - Stand 260 • NATURAL PRODUCTS EXPO 2021 – 30/31st May – Stand F54

Feed. Fix. Fortify.

Health Food Stockists enquiries: govita.com.au Clinicians/clinics/pharmacies Stockists enquiries: obornehealth.com.au Clinicians/clinics/pharmacies Stockists enquiries: vital.ly

ADVERTISING PROMOTION

FIG CRUMBLE CAKE

Take five and enjoy this delish treat with a friend and a hot cuppa.

GLUTEN FREE

Serves 8–10 Prep time 5 mins Cook time 1 hr 10 mins 300g fresh figs, stalks removed, roughly chopped 2 tablespoons brown sugar 1 teaspoon ground cinnamon ¼ teaspoon ground cardamom 110g reduced-fat table spread, softened at room temperature 150g caster sugar 2 eggs 1 teaspoon vanilla bean paste 250g gluten-free plain flour 1 teaspoon baking powder 1 teaspoon bicarb of soda ½ teaspoon sea salt 125ml buttermilk Reduced-fat plain yoghurt, to serve

Corn Thins crumble 40g Corn Thins Original Slices, roughly crushed 2 tablespoons brown sugar 2 tablespoons reduced-fat table spread 1 Preheat oven to 180ºC. Grease and line a 20cm round cake tin. 2 Place fig, brown sugar and spices in a bowl. Season with freshly ground black pepper, tossing to coat. Set aside. 3 Place table spread and caster sugar in a bowl and beat until pale and fluffy. Add eggs and vanilla, beating to combine. 4 In a separate bowl, whisk together flour, baking powder, bicarb of soda and sea salt. Add to batter, beating until just combined. Add buttermilk,

FIBRE RICH

beating to combine. 5 Spoon half the batter into prepared tin. Smooth surface then scatter over half the fig mixture. Spoon over remaining batter, smooth down, then top with remaining fig mixture. 6 To make crumble, blitz Corn Thins Slices and brown sugar in a food processor until fine crumbs form. Transfer mixture to a bowl, then add table spread. Using clean fingers, rub butter into crumbs until mixture resembles course sand. Sprinkle evenly over cake, then bake for 60–70 minutes or until golden and a knife inserted in centre comes out clean. 7 Cool cake completely in tin before removing. Serve with reduced-fat plain yoghurt.

Available at Coles, Woolworths and most supermarkets nationally. www.cornthins.com.au

www.facebook.com/cornthins

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10baked beans ways with

Forget beans on toast! Here’s how to make the most of this low-GI plant protein full of hunger-busting fibre.

Warm up baked beans in a saucepan over low heat, then use as a topping for oven-baked jacket potatoes. Fill tortillas with a mixture of cooked baked beans, onion and mushrooms, along with grated mozzarella, then fry in a touch of olive oil to make vegetarian quesadillas.

3 Photography: iStock.

Make healthier nachos by topping corn chips with baked beans, then covering with cheese and melting, finishing with a dollop of guacamole.

Combine baked beans with cooked onion, mashed potato and herbs and spices, then form into burger patties.

Whip up a healthy cooked brekkie with a small can of baked beans, wilted spinach and a couple of poached eggs. Tip a can of baked beans into a casserole dish, along with browned beef mince, chopped onion, mustard and a squeeze of low-sugar tomato sauce, then bake in the oven for a quick casserole.

Mix up your next shakshuka by stirring baked beans into the tomato sauce base before cracking in the eggs. Strain off excess liquid and blitz beans into your falafel mixture, instead of chickpeas. Layer up a Mexican-inspired dip with baked beans, light sour cream, grated cheese and a spicy salsa topping.

Top a wholegrain wrap with baked beans and pizza cheese for a vego pizza night.

Stock up on cans of reduced-salt baked bean varieties to help reduce your sodium intake.

JULY 2021 HEALTHY FOOD GUIDE

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Portion perfection 600 kilojoules (150 calories) is a sensible portion size for a snack

HOW

filling

I S T H AT

snack?

o you seem to be hungry all the time? Your go-to snacks might be the cause of your incessant grumbling tummy. If you’re seeking out a satisfying bite to snack on between meals, your snack choice has to meet at least one of the following criteria. If it ticks multiple boxes, then even better!

Packs a protein punch

You might know protein as a muscle-building nutrient, but it also plays a key role in keeping you feeling fuller for longer because it’s digested slowly. You’ll find protein in animal foods such as meat, poultry, seafood and eggs. Plants can also offer a substantial amount of protein — vegetarian protein sources include legumes, tofu, nuts and seeds. Refined protein products, such as protein shakes and bars, are best avoided as they usually contain added sugar and harmful saturated fat.

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Is full of gut-loving fibre

Foods that are high in fibre are bulky, so they also fill you up and keep you feeling satisfied for longer. Fruit and vegetables are full of fibre, especially if you leave the skin on, so don’t use your vegie peeler! Whole grains like air-popped popcorn and brown grainy bread are also good high-fibre choices, as are nuts, seeds and legumes.

Offers the right type of carbs

Carbs get a bad rap, but they’re not all bad. Low-GI carbs are broken down slowly, which helps to balance your blood sugars and, again, keeps you feeling satisfied. Legumes (beans, chickpeas and lentils), dairy foods, fruit and sweet potato are generally low-GI, as are whole grains like grainy crackers and low-sugar muesli bars made with rolled oats. High-GI choices you should minimise include chips, confectionery and baked goods.

Photography: iStock.

Feeling peckish? HFG helps you find the most satisfying snacks to keep hunger pangs at bay.

Not very filling

175g pack of plain potato chips

30g milk chocolate or confectionery

Large cafe-style fruit muffin

10 plain rice crackers

LOWER PROTEIN + LOWER FIBRE

LOWER FIBRE

HIGHER GI + LOW PROTEIN

Filling The most satisfying snacks have a lower glycaemic index (GI) and are high in fibre and protein

Small 70g tin of flavoured chickpeas

15 walnut halves (30g)

25g roasted flavoured fava beans

HIGH FIBRE + LOWER GI

HIGH IN HEALTHY FATS

HIGH FIBRE + LOWER GI

Two large boiled eggs

Wholegrain toast + 1 tbs unsalted peanut butter

35g roasted nut muesli bar

Small 95g tin of flavoured tuna

HIGH PROTEIN

HIGH FIBRE + HEALTHY FATS + LOWER GI

HIGHER FIBRE + HEALTHY FATS

HIGH PROTEIN

Super filling

JULY 2021 HEALTHY FOOD GUIDE

Your LOW-GI Each day’s menu gives you… • About 8700kJ (about 2000cal) for weight maintenance • More than 100g protein to keep hunger pangs at bay • 45g of fibre to keep you feeling satisfied • Plenty of low-GI carbohydrates to balance blood sugars • 2 to 3 healthy snacks you can eat on the go

For more about your individual nutrition needs, turn to p95.

MONDAY

TUESDAY

WEDNESDAY

Breakfast • Baked beans on toast made with 2 slices wholegrain toast and 1 x 220g can reduced-salt baked beans topped with 20g feta (1900kJ/450cal)

Breakfast • Spiced porridge made with ½ cup rolled oats, 1 cup milk & pinch of cinnamon, topped with 1 banana & 30g almonds (2500kJ/600cal)

Breakfast • Avo toast made with 2 slices wholegrain toast, ¼ avo, 40g cheddar & 1 tomato (1900kJ/450cal)

Lunch • Tuna rice bowl made with 1 microwave brown rice cup, 1 x 95g can tuna in oil (drained), 10 cherry tomatoes, ½ cucumber, ¼ avo, ¼ cup edamame beans & lemon juice (2100kJ/500cal) Dinner • Quick lentil pasta (p65) (1700kJ/410cal) Snacks • 1 regular flat white, 1 apple & 5 walnuts • 5 celery sticks & 1 tbs peanut butter • 1 x 170g tub plain yoghurt & 10 strawberries (3000kJ/720cal)

Daily total 8700kJ (2080cal) 90

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Lunch • Leftover Quick lentil pasta (p65) (1700kJ/410cal) Dinner • Chicken & greens pie (p58) (1400kJ/330cal) Snacks • 1 regular flat white, 1 cucumber & 2 tbs hoummos • 2 hard-boiled eggs & 1 cup raw vegie sticks • 6 wholegrain crispbreads, 40g cheddar & 1 mandarin (3100kJ/740cal)

Daily total 8700kJ (2080cal)

Lunch • Leftover Chicken & greens pie (p58) • 1 mixed grain dinner roll (1800kJ/430cal) Dinner • Orange & soy marinated pork (p62) (2000kJ/480cal) Snacks • 1 regular flat white, 1 apple & 10 walnuts • 1 x 170g tub plain yoghurt & 10 strawberries • 2 squares 70% dark chocolate (3100kJ/740cal)

Daily total 8800kJ (2100cal)

meal plan THURSDAY

FRIDAY

This meal plan will keep you feeling fuller for longer!

SATURDAY

Breakfast • Baked beans on toast (see Monday) (1900kJ/450cal)

Breakfast • Spiced porridge (see Tuesday) (2500kJ/600cal)

Breakfast • Avo toast (see Wednesday) (1900kJ/450cal)

Lunch Leftover Orange & soy marinated pork (p62) (2000kJ/480cal)

Lunch • Leftover Bean, corn & zucchini quesadillas (p72) (1800kJ/430cal)

Lunch Takeaway sushi • 1 salmon & avo roll • 1 vegie roll • Edamame beans (1700kJ/410cal)

Dinner • Bean, corn & zucchini quesadillas (p72) (1800kJ/430cal) Snacks • 1 regular flat white & 1 banana • 4 wholegrain crispbreads, 1 tbs peanut butter & 1 mandarin • 1 x 170g tub plain yoghurt & pinch of cinnamon (3000kJ/720cal)

Daily total 8700kJ (2080cal)

Dinner • Mediterranean prawns with feta crumble (p37) • 1 mixed grain dinner roll (2200kJ/530cal) Snacks • 1 regular flat white & 10 strawberries • 1 cucumber, 2 tbs hoummos & 40g cheddar • 1 hard-boiled egg (2300kJ/550cal)

Daily total 8800kJ (2110cal)

Dinner • Spiced cauliflower dhal (p70) • 3 squares 70% dark chocolate (2300kJ/550cal) Snacks • 1 regular flat white & 1 apple • 6 wholegrain crispbreads, 2 tbs hoummos & 1 mandarin • 1 x 170g tub plain yoghurt & pinch of cinnamon (3000kJ/720cal)

Daily total 8900kJ (2130cal)

SUNDAY Breakfast • Pancakes made with 1 tbs chia seeds, 2 tbs almond meal, 1 banana & 1 egg, topped with 2 tbs plain yoghurt, ½ cup berries, 1 tbs pepitas & 1 tbs sunflower seeds (1900kJ/450cal) Lunch • Tuna toastie made with 2 slices wholegrain bread, 1 x 95g can tuna in oil (drained), 20g cheddar & 1 tomato • 1 cucumber & 1 tbs sweet potato & cashew dip (2300kJ/550cal) Dinner • Peri-peri chicken with Spanish-style rice (p66) (2000kJ/480cal) Snacks • 1 flat white & 10 strawbs • 1 slice wholegrain toast & 1 tbs peanut butter • 1 cup raw vegie sticks & 1 tbs hoummos (2400kJ/570cal)

Daily total 8600kJ (2050cal)

JULY 2021 HEALTHY FOOD GUIDE

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Cosy up indoors with hearty and healthy, cool-weather comforts • How to get your 5 & 2

Take up the 5 & 2 challenge with our dietitian’s expert advice for getting your daily fill of fruit and veg!

• Tour the world

with your taste buds and make mid-week dinners in a flash inspired by our fave travel destinations!

Thai carrot soup with crispy tofu Creamy salmon pasta

PLUS delish soups, stews, bakes and easy makes for the kids!

• Low-fodmap meals

Don’t miss our soothing low-fodmap winter bowls.

…and much more! AUSTRALIAN

Silverbeet & sweet potato frittata

JULY ISSUE ON SALE 7 JUNE!

How much do I need to eat? Every recipe in HFG is nutritionally analysed so you can devise a daily meal plan that falls within the recommended nutrition intake guidelines (see chart below). RECOMMENDED DAILY INTAKE

cook fresh muscle booster!

Ownoen-dpoters Cajun beef & corn bake

-packed dishes are These delicious, vegie cooked in just one full of goodness — and washing up, too! less have pan so you‘ll

(See recipe p40)

HIGH

PROTEIN

PER SERVE 2227kJ/533cal Protein 49 8g Total fat 16 3g Sat fat 6 6g Carbs 42 9g

Sugars 18 8g Fibre 15 9g Sodium 629mg Calcium 201mg Iron 7mg

FOOD GUIDE JULY 2021 HEALTHY

l h f od com

PER SERVE 2227kJ/533cal Protein 49.8g Total fat 16.3g Sat fat 6.6g Carbs 42.9g

Sugars 18.8g Fibre 15.9g Sodium 629mg Calcium 201mg Iron 7mg

Your individual daily nutrition intake will vary depending on age, gender, height, weight and level of physical activity. We use 8700kJ (2100cal) as the recommended average daily energy intake because this is the figure prescribed by the Australia New Zealand Food Standards Code. While tracking numbers is one way to health eating,

Look for these nutrition panels that appear on all of our recipes! focus on the quality of the foods you eat, too. Enjoying a wide variety of whole foods will make it easier to meet your daily nutrition needs, as well as balance energy intake. Use our recommended daily nutrition intake as a guide only. For personalised advice, visit dietitiansaustralia.org.au to locate an accredited practising dietitian near you.

Kilojoules

8700kJ

Calories

2100cal

Protein 15–25% of energy

78–130g

Total fat 20–35% of energy

47–82g

Saturated fat Less than 10% of energy Carbohydrates 45–65% of energy Added sugars Less than 10% of energy

<24g 230–310g 50g

Fibre

25–30g

Sodium

2000mg

Calcium

1000mg

Iron

8mg

SODIUM If you have heart disease or are at high risk of this condition, aim to consume less than 2000mg of sodium per day. CALCIUM Women over 50 years, and men over 70 years, should increase their intake to 1300mg of calcium per day. IRON Women under 50 years should aim for 18mg of iron each day. If pregnant, your iron intake should increase to 27mg each day.

Healthy Food Guide is printed by IVE WEB Sydney, and distributed in Australia and New Zealand by Ovato Retail Distribution. Healthy Food Guide (ISSN 6010-0274) is published by nextmedia Pty Limited (ABN 84 128 805 970) under licence from Healthy Life Media Pty Limited and is subject to copyright in its entirety. The contents may not be reproduced in any form, either in whole or part, without written permission from the publisher. All rights reserved in material accepted for publication unless specified otherwise. All letters and other material forwarded to the magazine will be assumed intended for publication unless clearly labelled not for publication. Text, photographs and illustrations must be accompanied by a self-addressed envelope stamped to the appropriate value (including registered or certified mail if required). Healthy Life Media Pty Limited does not accept responsibility for damage to, or loss of, submitted material. Opinions expressed in Healthy Food Guide are those of the contributors and not necessarily those of Healthy Life Media Pty Limited. No responsibility is accepted for unsolicited material. No liability is accepted by Healthy Life Media Pty Limited, the publisher, nor the authors or members of the editorial advisory board for any information contained herein. All endeavours are made to ensure accuracy and veracity of all content and advice herein, but neither Healthy Food Guide nor its publisher, contributors or editorial advisory board is responsible for damage or harm, of whatever description, resulting from persons undertaking any advice or consuming any product mentioned or advertised in Healthy Food Guide or its website. Any person with health issues or medical concerns should first take advice from a health professional. If you have any questions about which products are suitable for your specific needs, Healthy Food Guide recommends you consult an accredited practising dietitian or accredited nutritionist. PRIVACY POLICY We value the integrity of your personal information. If you provide personal information through your participation in any competitions, surveys or offers featured in this issue of Healthy Food Guide, this will be used to provide the products or services that you have requested and to improve the content of our magazines. Your details may be provided to third parties who assist us in this purpose. In the event of organisations providing prizes or offers to our readers, we may pass your details on to them. From time to time, we may use the information you provide us to inform you of other products, services and events our company has to offer. We may also give your information to other organisations, which may use it to inform you about their products, services and events, unless you tell us not to do so. You are welcome to access the information that we hold about you by getting in touch with our privacy officer, who can be contacted at nextmedia, Locked Bag 5555, St Leonards, NSW 1590.

JULY 2021 HEALTHY FOOD GUIDE

References DITCH DIETS FOREVER, P16 Bangalore S et al. 2017. Body-weight fluctuations and outcomes in coronary disease. NE J Med. 376:1332–1340. Elfhag K & Rossner S. 2005. Who succeeds in maintaining weight loss? A conceptual review of factors associated with weight loss maintenance and weight regain. Obes Rev. 6: 67–85. Hall K & Kahan S. 2018. Maintenance of lost weight and long-term management of obesity. Med Clin N Am. 102: 183–197. Jacka F et al. 2014. Dietary patterns and depressive symptoms over time: examining the relationships with socioeconomic position, health behaviours and cardiovascular risk. PloS one. 9(1): e87657.

Diabetes Prevention Program Research Group. 2015. Long-term effects of lifestyle intervention or metformin on diabetes development and microvascular complications over 15-year follow-up. The Lancet. 3(11): 866–875. Kodama S et al. 2009. Influence of fat and carbohydrate proportions on the metabolic profile in patients with type 2 diabetes: a meta-analysis. Diabetes Care. 32(5): 959–65. Science Daily. 2021. Eating before 8:30am could reduce risk factors for type 2 diabetes. Available at www.sciencedaily. com Accessed May 2021. Thom G et al. 2020. Predictors of type 2 diabetes remission in the Diabetes Remission Clinical Trial. Diabet Med. 1: e14395.

Inflammatory disease processes and interactions with nutrition. Br J Nutr. 101(1): S1–S45. Dragan et al. 2020. Dietary patterns and interventions to alleviate chronic pain. Nutr. 12(9): 2510. Jacka FN & Berk M. 2012. Depression, diet and exercise. MJA Open. 1 Suppl 4: 21–23. NPS MedicineWise. 2020. Evidence summary — medicinal cannabis: chronic non-cancer pain. Available at www.nps.org. au Accessed April 2021. Wang et al. 2014. Fruit and vegetable consumption and mortality from all causes, cardiovascular disease, and cancer: systematic review and dose-response meta-analysis of prospective cohort studies. BMJ. 349: g4490.

HOW TO REVERSE INSULIN RESISTANCE, P22 Bouchonville M. 2014. Weight loss, exercise or both, and cardiometabolic risk factors in obese older adults: results of a randomized controlled trial. Int J Obes. 38(3): 423–431. Cerf ME. 2013. Beta cell dysfunction and insulin resistance. Front endocrinol. 4: 37. de Luis DA et al. 2015. Effects of a high-protein/low carbohydrate versus a standard hypocaloric diet on adipocytokine levels and insulin resistance in obese patients along nine months. J Diabetes Complications. 29(7): 950–4.

MANAGING CHRONIC PAIN, P26 ABC News. 2020. Chronic pain patients ‘suffering unnecessarily’ call for urgent solution to national specialist shortage. Available at www.abc.net.au Accessed April 2021. Australian Pain Management Association. 2018. Understanding pain. Available at www.painmanagement.org.au Accessed April 2021. Borigini M. 2011. Nutrition and chronic pain. Psychology Today. Available at www.pyschologytoday.com Accessed April 2021. Calder et al. 2009.

SHOPPING OPENER, P77 Arablou T et al. 2014. The effect of ginger consumption on glycemic status, lipid profile and some inflammatory markers in patients with type 2 diabetes mellitus. Int J Food Sci Nutr. 65(4): 515-20. Harvard Health publishing. 2016. Can everyday spices make you healthier? Available at www. health.harvard.edu Accessed May 2020.

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SHOPPING NEWS, P78 Grains & Legumes Nutrition Council. 2021. Wheat. Available at www.glnc.org.au Accessed May 2021.

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Long-lasting energy Australian grown SunRice Low GI Clever White Rice is a naturally low-GI white rice. It provides a sustained release of energy, so helps you to feel fuller for longer.

All ages covered! Kfibre is an ideal prebiotic fibre with microbiome-supporting benefits for all diets and stages of life. This includes children (on solids), grandparents and everybody in between.

Clever cook Cooking healthy meals is easy with Plenty’s Heart Smart Safflower Cooking Oil. High in omega-9 fatty acids, this oil also has the least amount of bad fats and most amount of good fats.

Treat yourself good! Whole Earth’s Icing and Brown sugar replacements will have you (and your cake) covered! Sweetened with monk fruit, they’re the ultimate organic, low-calorie, baking alternative.

Syrup sweetie

Curry time

Lakanto Golden Malt Flavoured Syrup can be substituted 1:1 for rice malt syrup, but has 75 per cent less calories. Naturally sweet and Australian made, it’s vegan, low in carbs and free from gluten.

Discover the true essence of Malaysian cuisine with AYAM’s Malaysian Nyonya Curry Paste. It’s crafted from 100 per cent natural ingredients and is a blend of fine herbs and spices.

Ask the expert…

Alan Barclay

know low glycaemic index (GI) foods can help people with diabetes, who need to regulate blood sugar levels, but o they also benefit people without diabetes? Joan, via email

Low-GI foods are simply healthier carbohydrates. So, yes, they are good choices for everyone, whether you have diabetes or not. The sugar glucose is the preferred fuel for the brain, nervous system, kidneys, red blood cells and muscles. Therefore our body needs to carefully regulate blood glucose levels for optimal health. High-GI carbs that are rapidly digested, absorbed and turned into glucose make the pancreas work harder to keep blood glucose in the normal range. Low-GI carbs are much more slowly digested, absorbed and/or metabolised to glucose, so put less strain on the pancreas. Research confirms eating a diet based on low-GI carbs significantly reduces the risk of developing type 2 diabetes, heart disease, stroke and bowel cancer. Also, low-GI meals provide longer-lasting energy to improve exercise performance and work capacity. They are also more satiating — keeping you feeling fuller for longer. Rather than cutting out carbs, enjoy low-GI versions of favourites, such as most fruit (other than tropical), beans, pulses, pumpkin, sweet corn, basmati rice, pasta, pearl couscous, authentic sourdough, wholegrain breads, natural muesli, milk and yoghurt. Dr Alan Barclay, Cert 111, BSc; Grad Dip, PhD is an accredited practising dietitian with more than 27 years of experience. He is also a qualified chef and co/author of five books, including The Good Carbs Cookbook and Reversing Diabetes. Get in touch at www.dralanbarclay.com.

Alan

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WHAT OUR RECIPE BADGES MEAN Recipes per serve contain no more than: • 1700kJ per main meal • 800kJ per dessert • 600kJ per side dish • 200kJ per 250ml fluid. HIGH

PROTEIN

Recipes per serve have at least: • 20g protein per main meal • 5g protein per side dish or dessert. Recipes per serve contain no more than: • 10g fat per main meal • 4.5g fat per dessert • 3g fat per side dish • 3.5g fat per 250ml fluid. Recipes per serve have at least: • 6g fibre per main meal • 3g fibre per side dish or dessert. Recipes per serve contain no more than: • 500mg sodium per main meal or dessert • 200mg sodium per side dish.

Reci Beef

Recipes per serve have at least 250mg calcium.

Cajun beef & corn bake .........40 Harissa beef & eggplant pie .............................58 Open steak sandwich with balsamic mushrooms ..............69

Recipes per serve have 4.5mg (or more) iron.

Chicken & pork

Amount of vegetable serves per recipe serve.

gluten free dairy free

Contains no ingredients that usually contain gluten or dairy, but always check the ingredients you are using.

vegetarian

Suitable for lacto-ovo vegetarians. These recipes often include cheese, which may contain animal rennet. Check the label and use a vegetable substitute if you prefer.

diabetes friendly

Meals per serve contain 60g (or less) carbohydrates, 4g (or more) fibre, 7g (or less) saturated fat, 600mg (or less) sodium, at least 2 serves of vegies and are low–medium GI. Desserts are low in kilojoules, high in fibre and low in sodium; they usually contain fruit and are low–medium GI.

No-added-salt diet Less than 2000mg sodium per day (as per Heart Foundation recommendation to reduce heart-disease risk).

Standard measurements 1 cup = 250ml • 1 tablespoon = 20ml 1 teaspoon = 5ml • Eggs are 55g Temperatures are for fan-forced ovens. For baking recipes, use a table spread that’s at least 60 per cent fat.

Chicken & greens pie .............58 Orange & soy marinated pork ........................62 Peri-peri chicken with Spanish-style rice .....................66 Pork enchilada pie...................54 Spicy pork & mushroom hotpot GF .................................40

Seafood

Mediterranean prawn with feta crumble GF ......................37

Vegetarian

Avo, feta & roasted chilli corn toast topper .....................46 Bean, corn & zucchini quesadillas GF ........................72 Cheat’s huevos rancheros ......42 Cheesy chive mushrooms toast topper ..............................46 Chickpea vegie bowls GF.....39 Chilli tomato frittata GF.........51 Chunky almond pesto & soft-poached eggs toast topper ..............................46

Greek-style baked eggs GF..50 Grilled goat’s cheese & glazed figs toast topper .........45 Miso tofu soba noodle soup .............................61 Mushroom & rosemary pot pies......................................53 Mushroom & thyme baked eggs GF .......................48 Peanut butter, banana & cinnamon toast topper ...........45 Quick lentil pasta.....................65 Shakshuka-style baked eggs GF .......................50 Spiced cauliflower dhal GF ..70 Sun-dried tomato hoummos with bocconcini toast topper ..............................45

Dessert

Pomegranate drizzle cake .....74

indicates that a

GF recipe is gluten free. You can make many recipes gluten free if you replace bread, pastry and pasta with gluten-free varieties, and use gluten-free stocks and sauces.

JULY 2021 HEALTHY FOOD GUIDE