Healthy Food Guide Magazine April issue sneak peek!

ALL RECIPES NUTRITION TESTED & APPROVED

www.healthyfood.co.nz

SCIENCE UPDATE

Vegan, gluten-free & FODMAPfriendly recipes inside

Taking on

the big

APRIL 2017 ONLY $6.30

C

What works and what doesn’t • sugar • vitamin C • red meat & miracle diets

FEEL FULL LONGER

E U S S I L APRI

14 ways to get more

!

K E E P SNEAK plant protein

EXPERT ADVICE

How to be positive about food CHRONIC PAIN

Kumara and beetroot frittata

PLUS

How to eat well when it hurts

Easy family dinners 3 ways with jerk seasoning Gluten-free Smoky beef Easter treats kids can make Easter breakfast bask choc cupcak , slaw & nach es • 75 ets • 77 os • 60 How to choose bagged salad

FOOD FOR THOUGHT

Each month, editor-in-chief Niki Bezzant explores a health topic.

The best ways to

boost brain power

L

iving a long time is something most of us would like to do. We want to be around as long as possible in the world. No one wants to think of not living long enough to be able to do all the things we want to do and spend as long as possible with the ones we love.

But living long is only half the picture. We want to live well for as long as possible. We want life in our years, as well as years in our lives. Living a long time but

18

www.healthyfood.co.nz

being sick and unable to do the things we enjoy is not at all ideal.

People are living longer than ever before. And with that comes growth in some of the diseases that occur more in older people. One of those is dementia, sometimes called senility. As people get older, the chances of developing dementia increase.

Dementia is a thing that scares us. It certainly scares me. I really hate the idea of losing my

thoughts or my ability to think, or being unable to recognise family members. Dementia is not a single disease. It’s actually an umbrella term, used to describe a group of conditions that affect how well our brains work. The most common form of dementia is Alzheimer’s disease, which around two-thirds of people with dementia have.

According to Alzheimers New Zealand, dementia is one of our country’s most significant and

NEWS hfg

growing healthcare challenges.

Around 60,000 Kiwis have dementia, and that number is expected to almost triple by 2050.

Dementia also has a wide impact beyond sufferers. An Alzheimers New Zealand survey found that two out of every three New Zealanders know or have known someone with dementia.

It’s not known specifically what causes dementia. It’s thought to be the result of a combination of factors, including genetics, age and environment. But there are some things we can do to reduce our risk of developing the disease.

Perhaps unsurprisingly, what helps our brains stay well are things that help us stay well in general. Getting regular exercise, not smoking, limiting alcohol intake and following a healthy diet are all important.

The general rule is what’s good for your heart is good for your brain, too. There’s good evidence that eating a Mediterrannean-style diet can reduce the risk of developing some forms of dementia. That means lots of plants, a little meat and fish, legumes and pulses and healthy fats from olive and vegetable oils, avocado, nuts and seeds and whole grains – basically, the pattern of good, healthy eating that we all know.

A couple of other lifestyle factors are important in lowering risk – and it’s interesting to me that these are also key characteristics of the world’s healthiest and longest-lived populations.

The first is keeping our brains active and challenged;

stretching our minds with reading, puzzles and crosswords can help build new brain cells and strengthen the connections between them. The other is social engagement. We need contact with other people and the stimulation that provides.

Being actively engaged with our community, family and friends can stimulate our brain reserves.

It also makes us feel good,

helping to reduce the risk of depression.

So, there’s no real secret to keeping our brains healthy. If we remember they’re part of our bodies, it’s easy to see that it makes sense to do whatever we can to keep our whole selves – bodies and brains – well looked after. That way we’ll have the best possible chance of living life to the full, right up until our last day.

10 warning signs of dementia Early diagnosis means early access to support, management and future planning.

1

Recent memory loss that affects daily life Forgetfulness is normal but a person with dementia may repeat questions or have trouble remembering conversations.

2

Difficulty performing regular tasks May have trouble driving a familiar route.

3

Problems with language Forgetting the odd word is normal but difficulty following or starting conversation or mixing up words can be a symptom of dementia.

4

Disorientation of time and place Confusion about the time of day and what to do at that time, eg, eating breakfast at dinner time.

5

Decreased or poor judgement Making bad decisions more frequently and paying less

attention to physical appearance.

6

Problems with complex tasks Difficulty keeping track of finances or planning and cooking meals.

7

Misplacing things Misplacing things is normal but repeatedly putting things in inappropriate places can be a symptom.

8

Changes in mood and behaviour Rapid mood swings for no apparent reason or difficulty dealing with stress.

9 Subscribe for more

Relating to others Suddenly more outspoken or less considerate, or socially withdrawn and unconfident.

expert advice

10

Loss of initiative Losing interest in things you enjoyed doing.

Source: Alzheimers New Zealand

APRIL 2017 HEALTHY FOOD GUIDE

19

The all newd healthy foo

EXPO

AUCKLAND 20-21 MAY North Shore Events Centre, 10am-5pm

healthyfoodlive.co.nz Exhibitor enquiries aimee.fraser@hlmedia.co.nz SPONSORED BY

Healthy has never been so fun!

Gluten-free & allergy-friendly products Huge range of delicious healthy foods Vegan, paleo, dairy free and more Inspiring cooking demos on stage Your questions answered by NZ health experts Fun and prizes for the whole family Health checks

The expo that’s good for your family’s health

See you there!

EARLYBIRD

tickets

ON SALE NOW healthyfoodlive.co.nz

hfg FEATURE Joanna Baker is a dietitian and registered nurse with extensive experience in pain management.

EATING

well

WHEN YOU’RE IN

In the grip of constant pain, it can be hard to make good food choices. Dietitian Joanna Baker shows how eating better can actually help reduce chronic pain.

32

www.healthyfood.co.nz

PAIN

1

Eat veges and fish for less pain Omega-3 fats are well known for their anti-inflammatory qualities.

Research has found that when people eat more of these healthy fats, they report reduced pain and use less pain medication.

Additionally, enjoying foods high in omega 3s, along with plenty of fruit and vegetables, is linked to improved mood and better mental health.

EASY TIPS TO TRY

• Eat oily fish such as salmon • PAIN CHANGES: • What we want to eat • What we can eat • The type of food our body needs

• • •

or sardines 2–3 times per week.

Add 1 tablespoon of chia or flaxseeds (linseeds) to cereal, yoghurt or smoothies. You’ll find these in the health food aisle of the supermarket.

Snack on ¼ cup of walnuts.

Cook with canola or flaxseed oil.

Enjoy five serves of vegetables and two serves of fruit each day.

What’s pain?

Pain is not just a measure of damage coming from your broken arm or the shoulder you strained. Pain is a complex protective mechanism produced in the brain that tells you to stop or change your behaviour. Pain varies between different people and situations.

When pain lasts longer than three months, it’s called chronic pain. It may not be from an injury or a clear cause. Pain can stem from an inflamed and irritated nervous system. Carrying excess weight can also lead to chronic pain, particularly lower back pain.

E

xperiencing pain interferes with simple activities like grocery shopping or preparing meals.

It can affect your appetite, too.

And when the pain becomes long term, it is easy to let healthy eating habits slip. But watching what you eat when you have chronic pain is especially important, as it can boost your energy, improve your mood and, yes, even reduce your pain. So follow these five simple strategies.

Read the whole feature in our April issue on sale now!

APRIL 2017 HEALTHY FOOD GUIDE

33

LOOKS ODD TASTES GREAT

FRUIT AND VEGES THAT DESERVE TO BE TASTED, NOT WASTED.

Enjoy your fruit and veges for a whole lot less! Support kiwi farmers and our environment by choosing taste over waste. Look for The Odd Bunch in-store now!

Range may vary by store. Actual product may differ due to natural imperfections.

RECIPES hfg

meal WEEKNIGHT

PLANNER

Here’s everything you need for four nights of simple, tasty nutritionist-approved meals for two for under $95. Just grab your shopping list and get dinner done.

It’s on the table…

Step 1

RECIPES NIKI BEZZANT PHOTOGRAPHY MELANIE JENKINS STYLING JO BRIDGFORD PROPS: Delivision, Indie Home Collective and Hayley Bridgford Ceramics

Check your pantry is stocked with the essentials Pantry staples black pepper ground cumin curry powder Dijon mustard light mayonnaise oil spray olive oil red wine vinegar salt

Step 2

Step 3

Hit the supermarket Shopping list

Produce: 85g baby spinach or silver beet 340g Brussels sprouts 3 carrots fresh coriander 2 courgettes fresh dill 1 Lebanese cucumber 4 lemons 1 mandarin 3 small parsnips 75g rocket 1 small kumara spring onion 850g swedes Frozen peas Pasta dry tagliatelle or fettuccine pasta

Get cooking!

Turn the page to get started on creating tasty, healthy meals!

Eggs, dairy 2 eggs low-fat plain yoghurt parmesan ricotta Bottled, canned citrus-flavoured olive oil (optional) minced ginger mirin miso paste sriracha or sweet chilli sauce Meat, fish, poultry 50g rindless eye bacon 4 chicken drumsticks 100g smoked salmon 250g lean scotch fillet steaks

Subscribe for more meal ideas

APRIL 2017 HEALTHY FOOD GUIDE

43

Come join

Team H F G! There’s never been a better time to subscribe to Healthy Food Guide!

Now you automatically become a member of TeamHFG! TeamHFG members receive EXCLUSIVE ...

Invitations to subscriber events

1onlyyear (12 issues)

$54.90

MONEY-BACK GUARANTEE*

* If you cancel your subscription at any time, we will refund you the value of the remaining copies — no questions asked.

SAVE 27% off the retail price DELIVERED right to your letterbox DELICIOUS new recipes each month

Samples and discounts

LEARN about food and nutrition from the experts

Opportunities to review products and recipes

Keep yourself and your family HEALTHY AND HAPPY

Access to content and subscriber-only competitions.

TWO EASY WAYS TO subscribe:

Order online

healthyfood.co.nz

Phone Christine 0800 360 0582 Already a subscriber?

Grab your subscriber number and head to healthyfood.co.nz/teamhfg to ensure you have access to our offers!

*Terms and conditions: Offer is open to all NZ residents who subscribe between 20 March 2017 and 17 April 2017. Prizes will be drawn 18 April 2017. All print subscribers will go into the draw. If you subscribe to our fortnightly editor’s e-newsletter, from time to time you will also receive promotional offers from us and our advertisers about products and services you may wish to try. If at any time you wish to stop receiving emails, you can do so by following the instructions on the bottom of the e-newsletters.

Under the Privacy Act 1993, you have the right to see or correct your personal information held by Healthy Life Media Limited. See healthyfood. co.nz/about-us/privacy-policy for more details.

SodaStream POWER Make delicious, fresh, sparkling water at home in seconds with the SodaStream POWER. Effortless, convenient and perfectly precise, the POWER automatic sparkling water maker makes water more exciting with the touch of a button.

WORTH

$299 .99

SUBSCRIBE TO and go in the draw toWIN 1 of 4

SodaStream POWER

White Machines ALL RECIPES NUTRITION TESTED & APPROVED

Get your

* 4ofweeks meal plans life: how I * Real lost 47kg!

bounce back!

Healthy Food www.healthyfood.co.nz DECEMBER 2016 ONLY $6.30

Is it you, or your

hormones?

Christmas ideas

EXAM TIME

CLAIRE TURNBULL

Open chicken burger with spicy tomato salsa

80 Edamame & mint dip

XX 94

Banana ghost lollies

The traps of non-alcoholic drinks

Lamb, haloumi and pea salad with yoghurt dressing

Shopping tips: Best lunch: pie or sushi?

How much salt in that sauce?

Gluten-free party platter Choose healthy dressings

JANUARY 2017 ONLY $6.30

Cravings why are some foods so irresistible?

SPECIAL REPORT

Dairy-free kids

know the risks, keep them safe

Why marriage helps you live longer & how singles can too

loaf • 66

Stained-glass

xmas cookies

Prawn & noodle

• 82

salad • 79

FEBRUARY 2017 ONLY $6.30

20lunches fabulous

READY MINUTEIN S!

Make your workmates jealous

WHAT IS

clean eating?

EXPERT ADVICE

80 Classic trifle makeover 12 Holiday fitness tips

The best foods for each age

10

Vegetarian, vegan, gluten free and FODMAP-friendly recipes inside

THINGS

Kumara fish cakes with slaw

your pet should never eat

How to

CUT THE SALT & KEEP THE FLAVOUR Poached salmon, pasta and pea salad

• Cheesecake moneybags • 5 meals from 10 ingredients • How to choose sausages

EXPERT ADVICE Makeover quiche & Miso ramen soup

Frozen yoghurt

+ & raspberry parfait

Plus: 69 Crustless quiche

School lunches

Causes & cures

Use it all up:

S EY: SUMMER FITNES SARAH COWL

MARCH 2017 ONLY $6.30

How you can be healthy at any size

FARTING

Summer grilled tacos

• Easy picnic ideas • Which dips are best?

• Superfood vs everyday hero • Kids’ edible granola bowls

www.healthyfood.co.nz

Why you can

ditch the scales

FACTS ON

Is it for you?

Fresh caught fish & Christmas leftovers

single serve

Plus: Lentil and mushroom

www.healthyfood.co.nz

BACK TO WORK

HAPPY WIFE, HEALTHY LIFE

Vegetarian and gluten-free

foods to charge memory 10 your

73 Teriyaki beef stir-fry

plus

Hall of shame ‘health halos’ exposed!

Telltale signs that you’re DEHYDRATED

Party on Easy dips & spreads

ES -INSPIRED RECIP HEALTHY ASIAN

Winners

www.healthyfood.co.nz

EXPERT ADVICE

EXPERT ADVICE

The effect of sugar and additives on kids

Plus:

Guide

AWARDS

• Cravings • Weight gain • Burn out • Easy solutions

6 steps to beat fatigue

• Spiced up dinners • Halloween horrors for kids • The sugar in Iced Tea • Best new products

MAN SALADS with chef Sam Campbell

MORE KICK-START MEAL PLANS INSIDE

www.healthyfood.co.nz NOVEMBER 2016 ONLY $6.30

Why your

pancreas is important & how to protect it

NIKI BEZZANST HEALTH RESOLUTION TO YOU CAN STICK

Plus:

• How to cook real Japanese food • Easy weeknight meals for two • Which flavoured yoghurt is best?

Orange dream cake

hfg RECIPES

Nourish bowls

No more bursting burritos or tacos! Bowl food is a tasty way to pack more veg into your day.

RECIPES CHRISSY FREER PHOTOGRAPHY MARK O’MEARA STYLING MARIE-HÉLÈNE CLAUZON FOOD PREP SARAH MAYOH

Make it

FODMAP

friendly

Use radish rather than red onion.

Make it gluten free Check soy sauce is gluten free.

Our #TeamHFG tester says ...

PER SERVE (4 serves)

“I recommend this recipe!

It tasted lovely and looked beautiful and colourful on the plate.”

Rhonda Dowers

58

www.healthyfood.co.nz

Energy 2260kJ(541cal) Protein 24g Total Fat 28g — sat fat 7g Carbs 45g — sugars 8g

Fibre 5g Sodium 200mg Calcium 90mg Iron 2mg SEE PAGE 93 FOR DETAILS

RECIPES hfg Seared salmon sushi bowl Serves 4 Cost per serve $4.22 Time to make 35 minutes no dairy 1 cup brown rice 2 teaspoons sesame oil 2 teaspoons lightly toasted sesame seeds, plus extra, to garnish 2 x 200g skinless salmon fillets 1 tablespoon reduced-salt soy sauce 1 tablespoon lemon juice 1 tablespoon mirin 1 teaspoon grated fresh ginger 100g mixed salad or iceberg leaves 1 large telegraph cucumber halved, seeded, thinly sliced

Make it vegan Use vegan cheese.

Make it gluten free

2 large carrots, peeled, cut into thin matchsticks 4 medium radishes, cut into thin matchsticks 1 Cook brown rice following packet instructions, or until al dente. Drain.

Toss rice with 1 teaspoon each of the sesame oil and the sesame seeds.

2 Meanwhile, brush salmon with remaining sesame oil. Preheat a chargrill pan or barbecue hotplate to medium-high. Cook salmon for 2 minutes each side, for medium, or until cooked to your liking. Transfer to a plate and cool for 5 minutes.

Flake into chunks with a fork.

3 Combine soy sauce, lemon juice, mirin and ginger in a small bowl to make ponzu dressing.

4 Divide the rice, salad leaves, cucumber, carrots and radishes between serving bowls. Top each with salmon, and drizzle with ponzu dressing. Sprinkle with extra sesame seeds.

Cook’s tip You can substitute the red radishes with half a small red onion, thinly sliced.

Check cumin is gluten free.

Taco bowl with spicy beans Serves 4 Cost per serve $4.60 Time to make 45 minutes diabetes friendly vegetarian 1 tablespoon olive oil 1 medium red onion, finely chopped 2 cloves garlic, crushed 1 teaspoon cumin ½ teaspoon dried chilli flakes 4 large tomatoes, chopped 350g kumara, peeled, cut into 1cm cubes 400g can black beans, rinsed, drained 120g baby spinach or salad leaves 1 large telegraph cucumber, thinly sliced 1 medium ripe avocado, sliced 80g feta, crumbled 1 Heat the olive oil in a large saucepan over medium heat.

Gently fry onion for 5 minutes, or until softened. Add garlic

and spices, and cook, stirring, for 1 minute, or until fragrant.

2 Add the tomatoes; simmer for 3–4 minutes. Add chopped kumara and beans with 1 cup of water, and bring to the boil.

Partially cover and simmer for 20 minutes, or until kumara is tender and mixture is thick.

3 Meanwhile, divide the baby spinach and sliced cucumber between serving bowls. Top with the bean mixture, sliced avocado and crumbled feta.

Cook’s tip You can freeze the kumara and black bean mixture to use on busy nights.

Subscribe for more great recipes

PER SERVE (4 serves)

Energy 1640kJ(391cal) Protein 14g Total Fat 19g — sat fat 4g Carbs 40g — sugars 13g

Fibre 12g Sodium 340mg Calcium 170mg Iron 4.5mg SEE PAGE 93 FOR DETAILS

APRIL 2017 HEALTHY FOOD GUIDE

59

hfg RECIPES

sweet treats Hop into Easter with our perfectly-portioned chocolatey treats that are made for sharing.

Make it gluten free Use gluten-free flour and check cocoa, chocolate and yoghurt are gluten free.

Baked ricotta, chocolate and orange cake Serves 16 Cost per serve $0.62 Hands-on time 20 minutes Cooking time 1 hour 20 minutes money saver 100g reduced-fat spread 2 cups self-raising flour ¹⁄³ cup cocoa powder 1 cup castor sugar ¾ cup ricotta 1–1½ tablespoons orange zest 1–2 oranges, skin on, thinly sliced 25g dark chocolate, shaved, to garnish 2 cups low-fat Greek-style yoghurt, to serve (around 2 tablespoons per serve)

74

www.healthyfood.co.nz

1 Preheat oven to 150°C. Grease a 20cm round cake tin and line base and sides with baking paper.

2 Combine spread and 1 cup of water in a small saucepan.

Bring to a simmer over medium heat until spread is melted.

3 Sift flour and cocoa into a large bowl. Add sugar, ricotta, orange zest and spread mixture, and mix well. Pour mixture into prepared pan. Pile on the orange slices, completely covering the top.

4 Bake for 1 hour and 20 minutes, or until a skewer inserted into the centre comes out clean. Stand in pan for 5 minutes.

Turn, top-side up, onto a wire rack to cool, then sprinkle with chocolate shavings.

Cook’s tips For a glossy finish, brush a little honey over the top.

If you’re cutting down on sugar, reduce castor sugar to ½ cup.

PER SERVE (16 serves) Energy 890kJ(212cal) Protein 6g Total Fat 7g — sat fat 3g Carbs 30g — sugars 18g

Fibre 2g Sodium 130mg Calcium 100mg Iron 0.5mg

Subscribe for more Our #TeamHFG tester says ... great recipes

SEE PAGE 93 FOR DETAILS

“I would make it again, it’s a lovely, moist chocolate cake. There were lots of positive comments!”

Sarah Andrews

SE! A E L E R W E N

FAVOURITES RECIPE BOOK

100+

Delicious, healthy meals the whole family will love

ONLY $14.95 Don’t miss out – ORDER NOW! Phone: 0800 360 0582 Online: healthyfood.co.nz/shop

Come join

Team H F G! There’s never been a better time to subscribe to Healthy Food Guide!

Now you automatically become a member of TeamHFG! TeamHFG members receive EXCLUSIVE ...

Invitations to subscriber events

1onlyyear (12 issues)

$54.90

MONEY-BACK GUARANTEE*

* If you cancel your subscription at any time, we will refund you the value of the remaining copies — no questions asked.

SAVE 27% off the retail price DELIVERED right to your letterbox DELICIOUS new recipes each month

Samples and discounts

LEARN about food and nutrition from the experts

Opportunities to review products and recipes

Keep yourself and your family HEALTHY AND HAPPY

Access to content and subscriber-only competitions.

TWO EASY WAYS TO subscribe:

Order online

healthyfood.co.nz

Phone Christine 0800 360 0582 Already a subscriber?

Grab your subscriber number and head to healthyfood.co.nz/teamhfg to ensure you have access to our offers!

*Terms and conditions: Offer is open to all NZ residents who subscribe between 20 March 2017 and 17 April 2017. Prizes will be drawn 18 April 2017. All print subscribers will go into the draw. If you subscribe to our fortnightly editor’s e-newsletter, from time to time you will also receive promotional offers from us and our advertisers about products and services you may wish to try. If at any time you wish to stop receiving emails, you can do so by following the instructions on the bottom of the e-newsletters.

Under the Privacy Act 1993, you have the right to see or correct your personal information held by Healthy Life Media Limited. See healthyfood. co.nz/about-us/privacy-policy for more details.

SodaStream POWER Make delicious, fresh, sparkling water at home in seconds with the SodaStream POWER. Effortless, convenient and perfectly precise, the POWER automatic sparkling water maker makes water more exciting with the touch of a button.

WORTH

$299 .99

SUBSCRIBE TO and go in the draw toWIN 1 of 4

SodaStream POWER

White Machines ALL RECIPES NUTRITION TESTED & APPROVED

Get your

* 4ofweeks meal plans life: how I * Real lost 47kg!

bounce back!

Healthy Food www.healthyfood.co.nz DECEMBER 2016 ONLY $6.30

Is it you, or your

hormones?

Christmas ideas

EXAM TIME

CLAIRE TURNBULL

Open chicken burger with spicy tomato salsa

80 Edamame & mint dip

XX 94

Banana ghost lollies

The traps of non-alcoholic drinks

Lamb, haloumi and pea salad with yoghurt dressing

Shopping tips: Best lunch: pie or sushi?

How much salt in that sauce?

Gluten-free party platter Choose healthy dressings

JANUARY 2017 ONLY $6.30

Cravings why are some foods so irresistible?

SPECIAL REPORT

Dairy-free kids

know the risks, keep them safe

Why marriage helps you live longer & how singles can too

loaf • 66

Stained-glass

xmas cookies

Prawn & noodle

• 82

salad • 79

FEBRUARY 2017 ONLY $6.30

20lunches fabulous

READY MINUTEIN S!

Make your workmates jealous

WHAT IS

clean eating?

EXPERT ADVICE

80 Classic trifle makeover 12 Holiday fitness tips

The best foods for each age

10

Vegetarian, vegan, gluten free and FODMAP-friendly recipes inside

THINGS

Kumara fish cakes with slaw

your pet should never eat

How to

CUT THE SALT & KEEP THE FLAVOUR Poached salmon, pasta and pea salad

• Cheesecake moneybags • 5 meals from 10 ingredients • How to choose sausages

EXPERT ADVICE Makeover quiche & Miso ramen soup

Frozen yoghurt

+ & raspberry parfait

Plus: 69 Crustless quiche

School lunches

Causes & cures

Use it all up:

S EY: SUMMER FITNES SARAH COWL

MARCH 2017 ONLY $6.30

How you can be healthy at any size

FARTING

Summer grilled tacos

• Easy picnic ideas • Which dips are best?

• Superfood vs everyday hero • Kids’ edible granola bowls

www.healthyfood.co.nz

Why you can

ditch the scales

FACTS ON

Is it for you?

Fresh caught fish & Christmas leftovers

single serve

Plus: Lentil and mushroom

www.healthyfood.co.nz

BACK TO WORK

HAPPY WIFE, HEALTHY LIFE

Vegetarian and gluten-free

foods to charge memory 10 your

73 Teriyaki beef stir-fry

plus

Hall of shame ‘health halos’ exposed!

Telltale signs that you’re DEHYDRATED

Party on Easy dips & spreads

ES -INSPIRED RECIP HEALTHY ASIAN

Winners

www.healthyfood.co.nz

EXPERT ADVICE

EXPERT ADVICE

The effect of sugar and additives on kids

Plus:

Guide

AWARDS

• Cravings • Weight gain • Burn out • Easy solutions

6 steps to beat fatigue

• Spiced up dinners • Halloween horrors for kids • The sugar in Iced Tea • Best new products

MAN SALADS with chef Sam Campbell

MORE KICK-START MEAL PLANS INSIDE

www.healthyfood.co.nz NOVEMBER 2016 ONLY $6.30

Why your

pancreas is important & how to protect it

NIKI BEZZANST HEALTH RESOLUTION TO YOU CAN STICK

Plus:

• How to cook real Japanese food • Easy weeknight meals for two • Which flavoured yoghurt is best?

Orange dream cake

hfg SHOPPING

how to choose ...

SALAD MIXES

Salad packs cover a wide range of both lettuce and slaw mixes. Adding vegetables to a meal has never been easier!

WHAT’S AVAILABLE? They come in single serve packs to family sizes, with a variety of vegetables, and with or without dressings. Most are nutritious and low in sodium, saturated fat, sugar and kilojoules.

They contain reasonable amounts of fibre, vitamins and minerals, although these are not stated on the nutrition information panel. Salad mixes are convenient and tasty and get the thumbs up from us!

ENERGY The salads we looked at were all relatively low in energy.

They ranged from bags of lettuce without any dressing at 40-50kJ per serve, to more substantial salads with accompaniments and dressings, such as Taylor Farms Kale Chopped Salad with savoy cabbage, cheese and croutons at 840kJ per serve.

Make a meal of it: To make a meal with the salads, add protein and carbohydrate.

For example, a small tin of tuna and a cup of instant

88

www.healthyfood.co.nz

brown rice and quinoa mix adds 1120kJ, 21g protein, 1g saturated fat, 3g fibre and 310mg of sodium.

SATURATED FAT The dressing in the salad packs can be high in fat, both the good fats (polyunsaturated and monounsaturated) and saturated fats (the fats we want to keep to a minimum). We recommend choosing salads (including dressing) with 5g saturated fat or less per 100g.

SODIUM

in the undressed products, to 330mg per serve in the Taylor Farms Asian Chopped Salad.

For those salads with a higher sodium content, what we have with them becomes more important. For example, 100g of ham will add 1300mg of sodium whereas 100g of chicken will add only 65mg sodium.

We recommend choosing salads (including dressing) with 400mg sodium or less per 100mg.

SUGAR

The World Health Organization suggests we limit the amount of free sugars in our diet to five per cent of our energy. This means around 26g free sugars in an 8700kJ day, the BUT WHAT ABOUT equivalent of just over five DRESSINGS? teaspoons of table sugar.

The dressings in the salad packs can Adding a little sugar to be not only tasty but beneficial. The salad dressings is fine, but fat, particularly monounsaturated fat, we want to keep it to a minimum. We recommend helps us absorb fat-soluble nutrients choosing salads such as carotenoids found in salads. (including dressing) with These carotenoids are associated with 10g sugar or less per a reduced risk in heart disease, eye 100g. And 5g sugar or disease and some cancers. Canola, less per 100g is even olive or avocado oil are all high in better. monounsaturated fat.

The sodium content varies in the salad packs from 5mg per serve

We haven’t included the salad packs without dressing in our selections but they are fantastic. Make your own vinaigrette to suit your needs. Either 1-part oil to 1-part vinegar (260kJ) or 1-part oil to 2-parts vinegar(175kJ) per 20ml serve.

HOW TO CHOOSE USE THESE CRITERIA TO COMPARE DRESSINGS:

SATURATED FAT 5g or less saturated fat per 100g.

SODIUM 400mg or less per 100g

SUGAR 5g 10g or less or less per 100g per 100g

All of these products our criteria and earn the Recommended

by Heathy Food Guide rating

SOME HEALTHIER CHOICES WE FOUND:

LEADERBRAND Fancy Leaf Continental

LEADERBRAND Fresco Caesar

Nutrition per 100g: 94kJ; 0.1g sat fat; 1.5g sugar; 106mg sodium; $2.10

Nutrition per 100g: 417kJ; 1.3g sat fat, 2.5g sugar, 331mg sodium; $1.60

A good basic lettuce salad with balsamic vinaigrette. Crunchy leaves and a tasty dressing.

Crunchy cos lettuce with Caesar dressing, parmesan cheese and croutons.

Authentic dressing.

VITALVEGETABLES vitalimmunity slaw

VITALVEGATABLES vitalbones slaw

Nutrition per 100g: 532kJ; 1.6g sat fat; 2.5g sugar; 237mg sodium; $1.00

Nutrition per 100g: 512kJ; 1.7g sat fat; 3.1g sugar; 200mg sodium; $1.00

Lots of crunch! A great mix of veges. Lovely.

A tasty Asian sesame flavour to the slaw.

Crunchy and delicious!

WORDS BRIGID CHUNN BSc, PGDipSc, REGISTERED NUTRITIONIST

$3.79 per 180g bag

$4.99 per 500g bag

$3.99 per 250g bag

$4.98 per 500g bag

PAMS FRESH Ranch Salad $6.49 per 260g pack

TAYLORS FARM SouthWest Chopped Salad

$5.99 per 350g bag

Nutrition per 100g: 590kJ; Nutrition per 100g: 428kJ; 2g sat fat; 3.5g sugar; 184mg 1.5g sat fat; 3g sugar; 140mg sodium; $1.71 sodium; $2.50 We like the addition of the cheese. A good base to add more veges to. The dressing has a tasty flavour.

Yum! Lovely textures and flavours. The crispy tortillas are a hit.

Subscribe TAYLOR FARMS for Asianmore Chopped Salad $4.49 per 460g bag per 350g bag great$5.99 product Nutrition per 100g: 670kJ; Nutrition per 100g: 310kJ; 1.5g sat fat; 6g sugar; 330mg <1g sat fat; 3.9g sugar; comparisons PAMS FRESH PLUS Japanese Style with Sesame Slaw

149mg sodium; $0.98

sodium; $1.71

Interesting vegetable selection and the sesame dressing adds a delicious flavour.

The addition of coriander is delicious. We love the almonds and wonton noodles.

A favourite.

APRIL 2017 HEALTHY FOOD GUIDE

89

10

1

Some unproven diets for cancer don’t provide enough energy or nutrients to support the body through treatment Cancer diets: what you need to know, page 20

THINGS WE’VE LEARNT

2 4 6 7 9

Parasitic hookworms potentially help coeliacs tolerate gluten. News bites, page 11

There are no laws defining what ‘organic’ means when it comes to food labelling.

Label detective, page 82

Changing the way you talk about food can encourage healthier eating. Eat your words, page 30

Omega-3 fats are well-known for anti-inflammatory properties and may help reduce pain. Eating well when you’re in pain, page 33

Most Kiwi adults easily get enough protein in their day.

How to get protein from plants, page 36

96

www.healthyfood.co.nz

3

Some brands of instant noodles can contain a day’s worth of sodium in one serve. How much sodium in quick-cook noodles? Page 84

5

Swedes are rarely planted in Germany because of their reputation as a ‘famine food’ during World War I. In Season, page 40

8 10

Coconut cream makes a much-loved Thai green curry high in saturated fat. Everyday choices, page 90

Healthy habits that are good for your heart are generally good for your brain too. Food for thought, page 18

Weâ&#x20AC;&#x2122;d love you to try our great plant INSPIRED cereal &

snack Range

incorporating all kinds of delicious, plant based ingredients

Look out for us in s tore now!

#plantpower #benatural

APRIL ISSUE ON SALE NOW! PICK UP A COPY TODAY FOR MORE GREAT HEALTHY FOOD AND EXPERT ADVICE ALL RECIPES NUTRITION TESTED & APPROVED

www.healthyfood.co.nz

SCIENCE UPDATE

Vegan, , ee Veglgutan en-fr DM FO & -freAPegluten friendly id-e AP es ins cipM reD & FO friendly recipes inside

Taking on

the big

APRIL 2017 ONLY $6.30

C

What works and what doesn’t • sugar • vitamin C • red meat & miracle diets

FEEL FULL LONGER

14 ways to get more plant protein

EXPERT ADVICE

How to be positive about food CHRONIC PAIN

Kumara and beetroot frittata

PLUS

How to eat well when it hurts

Easy family dinners 3 ways with jerk seasoning Gluten-free Smoky beef, Easter treats kids can make Easter breakfast basket choc cupcak slaw & nachos es • 75 s • 77 • 60 How to choose bagged salad