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DIABETES-FRIENDLY PASTA DISHES YOU’LL LOVE!

AUSTRALIAN

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LOSE and WEIGHT

c& o h c k r a D nge oats! ora

We show you how!

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The healthiest frozen dinners

under FAMILY

MEALS

$15

SATAY CHICKEN STIR-FRY

HAM & ZUCCHINI PIZZA

PLUS... Best high-fibre breads ● Dairy-free snacks ● Makeover crumble

Fibre never tasted so good. Creamy delicious fruit custards. Healthy Digestion. Over 30% of your daily fibre.

NO ARTIFICIAL COLOURS, FLAVOURS OR PRESERVATIVES. www.sagourmetfoodco.com.au

Welcome

It feels like just yesterday I wrote my last Editor’s letter before going on maternity leave, but a lot’s changed in 12 months! As I enjoyed slow days at home getting to know my daughter, the world endured the start of a once-in-a-lifetime pandemic. Everything still feels a little mad, but some things have stayed true: there is nothing more important than family and good health. The great news is that looking after yourself doesn’t have to cost a fortune. If lockdowns have taught us anything, it’s the art of thriftiness. Many of us are cooking at home more than ever, and with that comes surprising health benefits — from social connection when conversing around the dinner table, to healthier portion sizes when we eat from a plate (instead of takeaway containers). You’ll love our low-cost dinners (p44) that are less than $5 per serve, plus our 20 easy tips for reducing food waste (p22). And we even show you how to have your cake and eat it, too (p16). It feels lovely to be back. I hope every page inspires you to make meaningful changes to the way you eat, cook, shop and live. Enjoy the issue!

EDITOR’S TOP PICK

Winner winner, chicken dinner! Dig in to our fresh take on pad Thai.

p64

Brooke Delfino, 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. SEPTEMBER 2021 HEALTHY FOOD GUIDE

Why you can trust

AUSTRALIAN

EDITORIAL TEAM Editor Brooke Delfino, APD, BSc Hons (Nutr), BAppSc (Ex&SpSc) editor@healthyfoodguide.com.au Consulting Dietitian Melissa Meier APD, M Nutr Diet, BAppSc (Ex&SpSc) Art Director Nerida Shield Sub Editor Madeleine Jennings Brand Innovations Manager Alison Kirkman Digital Content Manager Rebecca van den Elzen Contributors Julz Beresford, Niki Bezzant, Dixie Elliott, Chrissy Freer, Charlotte Graydon, Devin Hart, Michaela Le Compte, Liz Macri, Vikki Moursellas, Mark O’Meara, Kerrie Ray, Jeremy Simons, Berni Smithies, Sarah Swain, Jean Paul Urizar

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’.

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

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Every recipe in Healthy Food Guide is healthy cook fresh

you’ll need…

RED CURRY PASTE

LEAN PORK MINCE

5pm panic!

BUDGET FRIENDLY

special

20 mins

cook s tip

If you want o add extra spice serve this dish sprinkled wi h sliced fresh red chi li

Our 20 minute no cook dinners are ideal for enjoying those busy hot nights of summer

MONDAY LIME

Pork larb with steamed bok choy Serves 4 Cost per serve $3 55 TOTAL $14 20

üdairy free üglu en free üdiabetes friendly

BROWN RICE

BABY BOK CHOY

plus

+ red onion + red capsicum + mint leaves + co iander leaves

2 ablespoons gluten-free ed curry paste 400g lean pork mince 1 sma l ed onion thinly sliced 1 ed capsicum thinly sliced 1 ablespoon lime juice plus lime wedges to serve ½ cup fresh mint leaves roughly to n plus extra to ga nish ½ cup fresh coriander leaves 2 x 250g pouches microwavable low-GI brown rice 2 large bunches baby bok choy

1 Heat 1 tablespoon o ive oil in a large non stick frying pan or wok over high heat Add curry paste and cook s ir ing for 1 minute or until fragrant 2 Add mince and cook breaking up lumps with a wooden spoon for 4 5 minutes or until browned Add red onion and capsicum and cook s ir ing for 2 minutes Remove pan from heat and stir through ime juice and fresh he bs 3 Steam bok choy for 3 4 minutes until ender Meanwhile heat rice according to packet inst uc ions Serve pork larb with rice bok choy and lime wedges

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

üdairy free üdiabetes friendly ügluten free üvegetarian

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.

R A G SU

SUPPORTS

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contents SE PT E M B ER 2 0 2 1

live well

WAIT, I CAN EAT THAT?! Yes, you can have your cake and eat it, too! Dietitian Brooke Delfino shows you how to enjoy treat foods in moderation.

20 WAYS TO FIGHT FOOD WASTE AND SAVE MONEY Did you know a whopping 300 kilos of food per person is wasted each year? Follow our practical advice to help you maximise your grocery shop and stop throwing out unused food.

ADD FLAVOUR WITHOUT SALT, FAT OR SUGAR What’s big on flavour and low on kilojoules? Spices! HFG reveals the healthy way to take your meals from bland to BAM!

DIABETES-FRIENDLY PASTA DISHES YOU’LL LOVE!

AUSTRALIAN

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Yesss! Eat chocolate

SEPTEMBER 2021 $6.99

and

NO APPETITE? HOW TO EAT WELL DURING CANCER TREATMENT Discover how to cope with nausea, changes to taste and other side effects while navigating one of life’s biggest challenges.

LOSE WEIGHT We show you how!

choc & D ark an ge oats! or

Get fla

with fat o

HFG RECOMMENDS

The healthiest frozen dinners

FAMILY under

MEALS

$15

SATAY CHICKEN STIR FRY

HAM & ZUCCHINI PIZZA

PLUS... Best high-fibre breads ● Dairy-free snacks ● Makeover crumble

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ON THE COVER Eat chocolate and lose weight p16 Get more flavour without salt, fat or sugar! p26 The healthiest frozen dinners p88 Meals under $15 p44

cook fresh

38 PASTA 1, 2, 3! Create three tasty meals from one pasta shape 44 5PM PANIC Quick dinners for four that cost less than $15 54 SWEET SENSATIONS Delicious and filling breakfast ideas featuring high-fibre oats 60 4 FAB FAKEAWAYS Cook healthier versions of takeaway 66 FATHER’S DAY APPLE CRUMBLE Make Dad’s day! 68 NUTS ABOUT SATAY Put a healthy spin on Asian noodles 70 FAMILY FAVOURITES Jazz up your weeknight repertoire with fresh and flavoursome meals 76 FRUITY FLAVOUR BOMBS! Get the kids busy making tasty treats full of fruity goodness

shop easy

79 THE FATS THAT LOVE YOU BACK! Enjoy full-fat dairy and other foods rich in healthy fats 80 SHOPPING NEWS Discover popular varieties of mandarins 82 HOW MUCH FIBRE IS IN BREAD? HFG reveals which slice is right when it comes to fibre 85 THIS VS THAT How iceberg lettuce stacks up to baby spinach 86 10 OF THE BEST DAIRYFREE SNACKS Tasty suggestions that get HFG’s tick of approval 88 YOUR GUIDE TO FROZEN DINNERS What to look for when buying healthy microwave meals

60 regulars 3 WELCOME 8 YOUR SAY

10 NEWS BITES 90 BUDGET-FRIENDLY MEAL PLAN 92 SUBSCRIPTION SPECIAL OFFER 95 HOW MUCH DO I NEED TO EAT? 96 REFERENCES 98 ASK THE EXPERT 99 RECIPE INDEX

today for your chance to win 1 of 6 I.N.O.X. Professional Diver watches valued at $1,595 each! See p92 to subscribe

SEPTEMBER 2021 HEALTHY FOOD GUIDE

yoursay Australian Healthy Food Guide

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PRIZE WORTH

LETTER OF THE MONTH

Veg success

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$159.70

The article about incorporating more vegetables into meals in the August issue of HFG really appealed to me. When my granddaughters came to stay with me during the last school holidays, the youngest one was always unwilling to eat her vegetables. I used several of the creative ideas from your list to encourage her and they worked a treat. Her favourite meal ended up being homemade meat and potato pie with (disguised) grated carrot, onion and zucchini. HOW TO GET YOUR

5 & 2 A DAY

How many serves of veg and fruit have you had today? Chances are you could do with a few more Dietit an Brooke Delfino shares her easy tips for hitting that daily target

at more vegetables and fruit. Yes, we know — we’ve heard it before! As a nation, however, our fruit and veg intake is still alarmingly low. Only half of all Australian adults and two-thirds of kids are eating the recommended two serves of fruit a day. And we’re not doing much better with vegetables, with only seven per cent of Australian adults and five per cent of children meeting the recommended five serves a day. “Declining rates of vegetable consumption are of great concern to us,” says nutritionist Lucinda Hancock, CEO of Nutrition Australia Victorian Division. “The research shows the average Australian eats around 13 kilograms fewer vegetables per year than 20 years ago.” Many of us do want to increase our intake, and also want to help our children eat their greens. But where to start? Read on to discover simple strategies, tricks and tips to hit your five and two.

4 out of 5

Aussies are not eating enough fruit & veg

Why you should veg out

There are plenty of reasons to get more fresh food on your plate. Essentially, fruit and vegetables are low in salt, fat and sugar, and high in fibre, vitamins and minerals. Making them your dietary mainstay is an easy way to maintain a healthy weight, and keep your blood pressure and cholesterol in check. “Increasing the amount of fruit and vegies we eat is one of the simplest ways Australians can improve their health and wellbeing today, as well as combat the growing rates of obesity and lifestyle diseases, such as heart disease, type 2 diabetes and a third of all cancers,” explains Professor Manny Noakes, CSIRO Research Director and co-author of the CSIRO Total Wellbeing Diet. In fact, for every 200 grams of fruit and veg you eat each day, you reduce your risk of developing heart disease by eight per cent and your risk of stroke by 16 per cent.

Variety is the key

No single f uit or vegetable p ovides all of the nu rien s you need o be heal hy so to maximise nu rien s and appeal buy and serve d fferent types “One simple way o boost your in ake is to eat three d fferent types of vegetables with your main evening meal ” advises Professor Noakes While the die a y guide ines recommend at least five kinds of vegetables and wo types of fruit every day new research has also shown hat people who eat at least 30 d fferent plant foods each week have more va ied gut bac eria compa ed to hose who eat less than ten A more dive se gut mic obiome is good news for your overa l health An easy starting point is o tally up the diffe ent plant foods you a e currently eating each week then aim to add an extra hree to five plant foods every week until you hit 30 Remember plant foods include legumes (chickpeas beans lent ls) as well as whole grains nuts and seeds

Sue Daley, NSW

Savvy shopping Reading about the amount of sugar in bottled sauces in your August issue really helped me to understand what to look for in nutrition labels so I can avoid consuming unnecessary kilojoules. By highlighting the amount of sugar per serve in major brands of bottled sauces, you also did the hard work of researching and comparing products for me. So thank you and keep up the good work. Shanika Perera, VIC

All parts equal I really enjoyed your Perfectly portioned plates article last month. After seeing a dietitian early last year, the key learning I took away was the importance

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of having a good balance of nutrients at every meal. My dietitian even applauded me for my nutrition knowledge, which I credited to my longstanding subscription to HFG magazine. Thanks for the great content month after month! Paula Horeczy, NSW

Positive pathway I needed a healthy change and didn’t know where to start. Fortunately, I picked up your magazine and was delighted to find all the information I needed in one place. I love the menu plan and snack ideas, and now do exercises that I actually enjoy. Thank you for putting me on a new path! Lorena Burger, QLD

WIN! 2 ChefX knives

Write to us at ‘Your say’ and you could win two knives from Myer’s new range, ChefX. The 16cm Santoku Knife (valued at $79.95), has a scalloped blade surface to prevent food sticking, while the 16cm Nakiri Knife (valued at $79.75), has a straightedged blade with a square tip that’s ideal for dicing, slicing and chopping vegetables. Both are made from the finest quality Japanese stainless steel.

❋ Congratulations to Sue Daley, this month’s Your say winner, who wins a Eurolux frying pan and casserole dish valued at $389.

Have your say

at healthyfood.com and click WIN, or write to us at Locked Bag 5555, St Leonards NSW 1590

Note: Letters may be edited for length and content.

VEG OUT!

@HFGAustralia

what's new

newsbites

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

Hearty greens! Heart disease is the leading cause of deaths worldwide, but eating just one cup of raw leafy greens or beetroot every day could be the key to protecting your ticker. A study of data from more than 50,000 participants over a 23-year period found those who regularly ate higher quantities of vegetables rich in nitrates (spinach, kale, silverbeet, rocket, cabbage and beetroot) had lower blood pressure than people who didn’t, and were less likely to be diagnosed with heart disease later on. If you’re not keen on salads, another way to incorporate leafy greens into your diet is by blending them into fruit smoothies. Your heart will love you for it! European Journal of Epidemiology

SCIENCE UPDATE

Active learners Getting physically active in the classroom could help primary school children become better learners, a new study suggests. Researchers from Deakin University discovered that students who took a brain-stimulating physical activity break in the classroom were able to stay on-task better than those who had no physical breaks outside of recess or lunch. Jump to it! PLOS ONE

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54% That’s the number of young Australians who reported feeling lonely, according to the results of the latest National Youth Mental Health survey. Despite an increase in online activity, the global Covid pandemic has proved particularly challenging for young people, who are missing out on real-life experiences such as travelling and meeting new people. Take this as your friendly reminder to check in on family and loved ones. For more advice on providing support, take a look at the resources at www.headspace.org.au

WHAT WE LOVE

Fact or fiction? Does broccoli really provide as much protein as steak?

this month

Broccoli is packed with nutrient but you’d have to eat a huge amount of this veg (500g or about 6 cups!) to get the same amount of protein as you would from a 70g steak.

KITCHEN HACK

SMOOTH OPERATOR Grating your own cheese is more cost-effective than buying pre-grated packets from the supermarket, but many home cooks are put off by the bits of cheese that get stuck in the box grater. An easy way to stop this is to spritz your box grater with cooking oil spray. This prevents the cheese from sticking, ensuring easy prep and clean up afterwards.

IN SEASON

September

ARTICHOKES

➜ As well as spring cleaning the fridge and pantry, now is also the time to give your winter woollens a good wash before packing them away into storage for another year. Ecostore’s range of concentrated laundry liquids, including the new Peony & Rose fragrance, is perfect for the job. Made from plant- and mineralbased ingredients, with no phosphates, the gentle formula works well in both cold and warm water to remove dirt and stains, giving a super-clean, soft and fresh result. RRP $10.49 per litre.

Make the most of fresh, local produce available this month

BROCCOLI

RHUBARB

BANANAS

SEPTEMBER 2021 HEALTHY FOOD GUIDE

what's new

newsbites Safeguarding the future Just found out you’re pregnant? Congrats! How well you eat now could affect your child’s future health, with scientists linking low-quality maternal diets to increased risks of obesity in late childhood. Obesity in childhood often carries into adulthood, and is also associated with an increased risk of chronic diseases. To ensure your unborn baby gets off to a good start in life, enjoy plenty of fresh fruit and vegetables, and cut back on refined carbohydrates, saturated fats and processed meats. BMC Medicine

SPOTLIGHT ON

WOMEN’S HEALTH WEEK

6–10 September 2021 This nationwide campaign of events and online activities encourages women to prioritise their health and wellbeing. So, carve out some time this week to make an appointment for a health check, get physically active and connect with others. Now in its ninth year, the event is run by Jean Hailes for Women, a not-for-profit organisation that provides women and girls with information, resources and clinical care to help them actively manage their own health. For more, visit www.womenshealthweek.com.au

FUN FACT The ham and pineapple topping on Hawaiian pizza did not originate from its tropical island namesake. It was actually invented by Greek-Canadians, Sam Panopoulos and his two brothers, who emigrated to chilly Canada in 1954.

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Top

SEPTEMBER READS Use It All by Alex ElliottHowery & Jaimee Edwards (RRP $39.99, Murdoch Books) With more than 230 recipes, learn how to make the most of ingredients and turn tired produce or off-cuts into something special. Great for anyone wanting to buy less, waste less, but still enjoy delicious, generous meals.

Every Night Of The Week by Lucy Tweed (RRP $35, Murdoch Books) The subtitle, ‘Sanity solutions for the daily dinner grind,’ says it all! Written by a busy working mum of three, this book is full of easy hacks and shortcuts for people who don’t want to follow detailed recipe instructions.

For these books and more, visit our healthy reads page by scanning the QR code below.

ADVERTISING PROMOTION

GOOD AS GOLD! Take flavour to the next label with Mazzetti L’Originale Gold Label Balsamic Vinegar, which delivers a sweeter and more complex flavour. BALSAMIC CHICKEN SALAD Serves 4 Prep time 15 mins Cook time 15 mins 2 skinless chicken breasts 2 tbs extra-virgin olive oil 2 tbs Mazzetti L’Originale Gold Label Balsamic Vinegar 1 tbs chopped fresh thyme 1 tbs chopped fresh oregano 2 tsp smoked paprika 1 tbs each lemon zest and juice 6 cups fresh salad greens 1 cup cherry tomatoes, halved 120g Gorgonzola or feta, crumbled 1 avocado, sliced 6 strips crispy bacon, chopped 4 hard-boiled eggs, quartered Balsamic vinaigrette 3½ tbs extra-virgin olive oil 3½ tbs balsamic vinegar 2 tbs chopped fresh basil 2 tsp Dijon mustard Pinch of chilli flakes

FULL OF FLAVOUR

With hints of plum jam and sweet spices, this blend has a medium body with a soft, smooth texture. Perfect to add as a finishing drizzle on grilled meats and vegetables, or for a slightly less zesty splash on your favourite salad.

1 Place chicken breasts, olive oil, Mazzetti L’Originale Gold Label Balsamic Vinegar, fresh herbs, paprika, lemon zest and juice in a bowl, mixing well to combine. Season with salt and cracked black pepper. 2 Lightly spray a grill pan with olive oil and heat over medium-high heat. 3 Grill chicken for 5–7 minutes each side or until cooked

through. Allow to rest for at least 5 minutes before thinly slicing. 4 Place salad greens, tomatoes and cheese in a large serving bowl, tossing to combine. Top with avocado, cooled chicken slices, bacon and eggs. 5 To make vinaigrette, place all ingredients in a small bowl and whisk until well combined. Drizzle vinaigrette over chicken salad and serve immediately.

For more information and recipes, visit: www.mazzettioriginale.com.au

www.facebook.com/ MazzettilOriginaleAustralia

live WELL

guide to treat foods

fight food waste

eat well during cancer treatment

True believers

Source: Int J Aging Hum Dev. Photography: iStock.

Want to live a long and healthy life? Well, if you believe you can become the active, engaged senior citizen you aspire to be, you’re much more likely to experience that outcome. A recent US study found that how people thought about themselves at 50 predicted future health outcomes surrounding memory, balance, heart issues and hospitalisation up to 40 years later. People who had positive views of ageing also lived seven and a half years longer on average than those who didn’t. So, ditch those ageist stereotypes about getting older and replace them with positive ones instead!

SEPTEMBER 2021 HEALTHY FOOD GUIDE

, t i a W I can

eat that?! Yes, you can have your cake and eat it, too! Dietitian Brooke Delfino shows you how.

healthyfood.com

Eating foods purely for pleasure is not a bad thing. It’s all about how much & how often you eat them.

Photography: iStock.

o you often turn down a slice of cake or a piece of chocolate, only to find you can’t stop thinking about it? You know what happens next. Not only do you eventually succumb to the craving, you end up overindulging, then feel sick and full of regret afterwards. This common cycle stops you from taking pleasure in foods you’re meant to enjoy. Eating foods purely for pleasure — because they taste delicious — is not a bad thing. And there’s also no such thing as ‘good’ or ‘bad’ foods, either. Instead, it’s all about how much and how often you eat them. Read on to discover how you can make treat foods a part of your healthy diet.

live well

How do treats fit into my diet? What’s a birthday without cake? Or a celebration without a flute of fizzy champagne? And who wants to swelter through summer without ice-cream? The point is, beyond providing good nourishment for our body, the foods we eat are very much part of our social and cultural environment. Purely from a health perspective, high-kilojoule treat foods, soft drinks and alcoholic beverages are not essential to a healthy diet because they provide very few of the nutrients our body needs. Unfortunately, the startling news from the most recent National Nutrition and Physical Activity Survey is that around a third of our kilojoule intake is coming from these treat (or discretionary) foods. To put this into perspective, that’s a whole meal completely made up of treat foods and beverages. These foods are meant to add pleasure to a healthy, balanced diet, not become a third of our food intake. Yet banning these foods isn’t the answer, since we know that denying ourselves something we want to eat only makes us crave it more. The good news is that we can enjoy discretionary foods if we understand exactly what moderation means. But the problem is that many of us have difficulty understanding how to limit the foods we’re so often told to eat in moderation.

Making sense of moderation According to the Australian Dietary Guidelines, a healthy serve of discretionary food is 600kJ (143cal). To reap the most nutritional rewards from our diet, we need to ensure our meals are based on the five food groups: fruit, vegetables, whole grains, dairy foods and lean meats. Most of us don’t have much room left for the empty kilojoules of discretionary food, but if you stick to a specific number of serves, you can include these foods in your healthy eating plan. Our visual guide (starting on p19) shows you how to enjoy all your favourite treats in a way that won’t disrupt your healthy diet or lead to weight gain. SEPTEMBER 2021 HEALTHY FOOD GUIDE

live well What’s considered a discretionary food? We call them treats or snacks, and sometimes even ‘junk food’, but Australian Dietary Guidelines describe food and drinks that are high in sugar, salt and saturated fat — and therefore kilojoules — as discretionary foods (DF). We’re talking biscuits, pastries, pies, ice-cream, most deep-fried foods, chocolate, soft drinks and even alcoholic beverages. And before you take a bite of that raw vegan brownie or protein power ball, many so-called health foods are also discretionary foods because they can be high in sugar and saturated fat, which means they’re extremely high in kilojoules. Although their nutritional profile is slightly better, you should still think of them as occasional treats. One serve of discretionary food should deliver 600kJ (143cal). But, as you’ll discover from our visual guide (starting on p19), many cakes, chocolates and chips have three to four times that amount. Armed with this knowledge, you’ll be able to make smarter choices and live your life without depriving yourself of your favourite foods.

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How to curb cravings

How often can I eat treat foods? The number of serves of a discretionary food you can have each day depends on three factors: your weight, height and level of physical activity. Most people in the healthy weight range with a low-to-medium activity level can enjoy one or two treat foods a day. This includes those who sit all day at work and people who exercise for about an hour each day. However, if you’re tall, have a more active job and are a healthy weight, you can choose to spend your extra kilojoules on up to three serves of treat foods a day.

Why do we crave chocolate and potato crisps, but never salad? What makes these highly processed foods so irresistible? The answer is they are all rich in fat and sugar or salt, and low in fibre. They also have a high glycaemic load, meaning they are rapidly absorbed into the blood stream and create high spikes in blood sugar, which is linked to ‘addictive-like’ eating, according to researchers. Put simply, these foods leave our tastebuds longing for more, and override our innate ‘I’ve had enough’ signals. To help curb cravings, be aware of what’s happening and know that you can override the feeling. Before you indulge your craving, ask yourself whether you are truly hungry or whether the craving is a result of something else — are you actually bored, tired or upset? Sometimes, taking a moment to pause and ask yourself, “Am I really hungry?” is all it takes to stop cravings in their tracks. Another tip is to keep healthy foods within easy reach, such as fresh fruit in the fruit bowl, vegies cut up in the fridge or nuts in a container on your work desk.

, s e Yyou

can eat that!

Use this guide to enjoy all the foods you love in a healthy way!

4 tips to avoid

overeating

1 2

Always ask yourself, “Am I really hungry?” Base your main meals around lean proteins, wholegrain carbohydrates and lots of vegetables.

Keep a nutritious snack, such as a high-fibre muesli bar, on hand for when you need to refuel.

Don’t keep foods that you tend to eat too much of in the house.

{

Be portion wise

1 DF = 600kJ (discretionary food)

(143cal)

{

TAKEAWAY & FROZEN FOODS

Meat pie 1 individual pie (175g)

3 DF Takeaway pizza 2 slices (154g)

3 DF

Sausage roll 1 roll (140g)

Spring roll 1 roll (65g)

3 DF

1DF

Takeaway hamburger 1 burger (200g)

Hot chips 1 regular bucket (100g)

3 DF

1½ DF

CONFECTIONERY

Lollies 2–3 small lollies (10g)

Rocky road 1 medium piece (45g)

Jelly snakes 2 snakes (20g)

½ DF

1½ DF

½ DF

Chocolate-coated wafers 2 wafers (23g)

Chocolate-coated fruit & nuts 1 small handful (30g)

Chocolate bar 1 regular bar (50g)

2 DF

1DF

SEPTEMBER 2021 HEALTHY FOOD GUIDE

f us Most o –3 t1 can ea ds oo treat f ay ad

Plain sweet biscuits 2 biscuits (20g)

SWEET BISCUITS & BARS

Chocolate or chocolatecoated biscuits 2 biscuits (26g)

Cream-filled biscuits 2 biscuits (37g)

Puffed-rice bars 1 bar (22g)

1DF

1½ DF

½ DF

BAKERY FOODS

Lamingtons 1 lamington (125g)

Sponge cake Iced chocolate cake (cream & jam) 1 medium slice 1 slice (88g) (88g)

2½ DF

Sweet muffins 1 medium muffin (80g)

1½ DF

2 DF

Doughnuts 1 doughnut (129g)

Caramel slice 1 slice (177g)

3½ DF

Banana cake 1 medium slice (60g)

Cheesecake 1 medium slice (140g)

Rich fruit cake 1 medium slice (88g)

1½ DF

3½ DF

2 DF

Plain croissant 1 croissant (70g)

Fruit pie 1 individual pie (150g)

Cupcake 1 cupcake (55g)

4 DF

2 DF

2½ DF

1½ DF

SAVOURY FOODS & SNACKS

Potato crisps 1 snack packet (50g)

Savoury-flavoured crackers 4 medium (36g)

Buttered popcorn 1 small bucket (30g)

Corn chips 1 packet (50g)

Cheese rings 1 packet (50g)

1½ DF

1DF

1½ DF

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live well DESSERT FOODS

ALCOHOLIC BEVERAGES

Ice-block (fruit-juice based) 1 stick (75g)

Chocolate mousse 1 cup (180g)

White wine (regular or sparkling) 1 glass (150ml)

Red wine 1 glass (150ml)

½ DF

4½ DF

½ DF

Pavlova 1 piece (75g)

Ice-cream Chocolate-coated (vanilla or ice-cream flavoured) 1 bar (91g) 2 level scoops (75g)

1½ DF 1DF

1½ DF

½ DF

Cider 1 bottle (330ml)

Spirits 1 nip (30ml)

1DF

½ DF

Energy drink 1 can (250ml)

Sports drink 1 bottle (600ml)

Soft drink 1 can (375ml)

1 DF

Diet soft drink 1 can (375ml)

Flavoured water or iced tea 1 cup (250ml)

1 DF

1DF

Alcopop 1 bottle (330ml)

NON-ALCOHOLIC BEVERAGES

0 DF

Beer Beer (light) (full strength) 1 can 1 can (375ml) (375ml)

Cordial 1 cup (250ml)

½ DF

I’m an Help, emotional eater! Some of us stop eating when we’re sad, lonely or distressed, while some of us eat more. Emotional eating is when you use food to fill an emotional need, rather than your stomach. If this sounds like you, identify your triggers. What situations or feelings make you desire the comfort of food? Next, practise having a ‘time out’ between the trigger and the eating. Call a friend for a chat, get out for a walk or write down your feelings in a journal. Make a list of alternative activities you can turn to for emotional fulfilment. Finally, try to avoid keeping comfort foods in your home.

SEPTEMBER 2021 HEALTHY FOOD GUIDE

WHY DO WE WASTE FOOD? The main reasons for food going to waste include:

➜ Lack of planning ➜ Buying and cooking more than we need ➜ Not storing fresh food correctly ➜ Not keeping track of expiry dates ➜ Not knowing how to use up leftovers.

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WASTE NOT, WANT NOT! 20 WAYS TO FIGHT FOOD WASTE and SAVE MONEY Did you know a whopping 300 kilos of food per person is wasted each year? Yikes! HFG shows you how to maximise your grocery shop and stop throwing out unused food.

Photography: iStock.

magine doing your weekly food shop, only to throw away a whole bag of perfectly good food as soon as you get it home. It sounds ludicrous, but the reality is that one in every five grocery bags ends up in the bin. That adds up to almost $4000 worth of groceries a year! And home isn’t the only place where food goes to waste. Farming, the food manufacturing industry and the hospitality sector (cafes and restaurants) also contribute significantly to food waste in Australia.

Not only does household food waste affect your bank balance, it hits the environment hard. “Food waste is a huge contributor to climate change, as it’s responsible for eight per cent of global greenhouse gas emissions — that’s more than the aviation sector,” says OzHarvest Sustainability Strategist Annika Stott. “When food is left to rot in landfill it creates methane, which is 25 times more potent than carbon dioxide,” she adds. If you want to do your bit for the environment and save your hard-earned money at the same time, follow our easy tips for reducing food waste. SEPTEMBER 2021 HEALTHY FOOD GUIDE

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INVEST IN A GOOD COLLECTION OF CLEAR, AIR-TIGHT CONTAINERS AND START USING THEM Storing ood correctly has a big impact on how long it lasts.

SHOP SMARTER Know what you’ve already got at home before you hit the shops. Then write a shopping list — and stick to it! Take a ‘shelfie’ (a photo of your pantry shelf on your phone) you can refer back to while you’re at the supermarket.

MAKE PASTIES Roast leftover vegetables, then roll up in a parcel of filo pastry to create a tasty, lighter evening meal.

GOOGLE LEFTOVER INGREDIENTS FOR RECIPE INSPIRATION Barbecue chicken turned into savoury crepes, anyone?

ways to

THROW AWAY YOUR VEGIE PEELER Most veg don’t need to be peeled — a quick scrub of carrots and spuds means you can eat the whole thing, so invest in a vegetable brush instead.

prevent food waste

MAKE DIY MUESLI BARS Combine that remaining scoop of peanut butter, the half-used packet of almond meal and those leftover porridge sachets at the end of winter, and you’ve got healthy homemade muesli bars.

KNOW THE DIFFERENCE BETWEEN USE-BY AND BEST-BEFORE Use-by dates should be followed to a tee. Foods past their use-by date can be unsafe to eat, but you can freeze them as they near their use-by date to extend their life. Best-before dates, on the other hand, are about quality. Foods might not be in their prime, but can still be okay to eat after the date on the label.

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DEVISE A WEEKLY MEAL THAT WILL CLEAN OUT THE CONTENTS OF YOUR FRIDGE Cook up a stir-fry or a weekend omelette to use up all the vegies still sitting in your crisper drawer.

PLANT YOUR OWN HERBS so you have them to use only when you need them. This stops you from buying a big bunch, and wasting most of it.

YOUR PANTRY STAPLES

JUICE SPARE LEMONS, LIMES AND ORANGES and freeze the juice in ice cube trays. On hot days, they will make a refreshing addition to a glass of water.

PRACTISE THE FIRST IN, FIRST OUT RULE when stocking the pantry, fridge and freezer, to help stay on top of use-by and best-before dates.

WASH FRESH FRUIT AND VEG ONLY BEFORE EATING THEM If you wash fresh produce all at once after you bring it home from the greengrocer/ supermarket, it spoils quickly.

These inexpensive and long-life ingredients pair well with fresh ingredients, so make sure you keep a good stock of them in your pantry and freezer. ➜ Rolled oats ➜ Brown rice ➜ Wholemeal pasta ➜ Peanut butter ➜ Canned tuna ➜ Baked beans ➜ Long-life milk

PRACTISE PRESERVING Pickling and fermenting foods might have only recently become mainstream in modern households, but they have a long history of being used to make food last longer.

THINK ROOT TO TIP Try to use all parts of a vegetable. For example, instead of just the florets of a broccoli or cauliflower, finely chop the stalks to bulk up spaghetti bolognese or meatballs.

➜ Frozen mixed berries

CHECK YOUR FREEZER REGULARLY Whether it’s weekly, fortnightly or monthly, plan a regular time to use up what’s stored in your freezer.

➜ Frozen peas & corn

POUR A CUPPA Instead of throwing away leftover lemon peel or knobs of ginger, steep them in hot water to create a fragrant homemade brew.

USE YOUR FREEZER Label and date what you freeze so you know what it is the next time you go looking.

WHIP UP A HEALTHY HOMEMADE STOCK using the vegetable trimmings you can’t eat. Bean ends, onion peelings, carrot tops and fennel fronds are all ideal.

➜ Mixed nuts & seeds

START A COMPOST for food scraps you can’t incorporate into meals.

STOCK UP ON LONG-LIFE PANTRY STAPLES (see box top right) so you can whip up a basic meal with fresh produce from your fridge. SEPTEMBER 2021 HEALTHY FOOD GUIDE

Add flavour

without salt, fat or sugar What’s big on flavour and low on kilojoules? Spices! HFG shows you the healthy way to take your meals from bland to BAM!

o matter how nutritious a certain food may be, we just won’t eat it if it doesn’t taste good. And when we hear the term ‘health food’, most of us think of boring salads or dry meals lacking in flavour — hardly appetising! But the idea that flavour equals ‘bad for you’ is entirely unfounded. It’s actually very easy to boost the taste and health of everyday meals, and you don’t have to rely on salt, sugar and fat to do so. Spices are a kilojoule-free way to pack flavour into meals, but if you’re not accustomed to using them, knowing where to start can be a challenge. Read on for your complete guide to cooking with spices.

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live well Hidden health benefits Herbs versus spices Defining what is a herb and what is a spice can sometimes be tricky. Generally speaking, herbs are used fresh (the word comes from the Latin herba, meaning grass) and spices are dried. Most of the spices we use come from tropical plants — aromatic seeds, bark, fruit and buds that are dried and used whole or ground. Some plants can be both a herb and a spice. Coriander is a good example as the leaves are used fresh and the seeds are used dried. Chillies, garlic and ginger also fall into this category. The spices we’re talking about here are the dried powders and seeds found in a typical spice collection at home or in the spice section of your local supermarket.

Words: Niki Bezzant & Brooke Delfino. Photography: iStock.

Storage solutions Spices, especially ground ones, lose their flavour and aroma over time. Take a look at those spice jars and packets in your pantry — if they’re past their ‘best before’ date, you should throw them out. As a general rule, don’t keep spices for longer than a year, and always store them in airtight containers to preserve their flavour better.

Whole or ground? Spice experts believe spices can start losing their aroma within hours of being ground. For this reason, many recommend grinding whole spices as you need them to enjoy their best flavour. The difference between freshly ground black pepper and the pre-ground version is a good example of this. You can buy most spices whole, and grind

Of all the foods we eat, did you know that culinary spices have some of the highest concentrations of antioxidants? Antioxidants help prevent damage to cells, which is why they are thought to play an important role in reducing our risk of developing certain illnesses such as cancer and heart disease.

them with a mortar and pestle or in a coffee grinder. If you’re cooking Thai or Indian curries, grinding whole spices is definitely the best way to get great flavour. To enhance flavours further, try toasting or dry-frying certain spices, such as mustard and cumin seeds, before grinding them as the heat helps to release their volatile oils. You’ll often see this instruction in many recipes featuring spices. For the majority of busy home cooks who are looking for a quick way to boost the flavour of a stir-fry, sauce or stew, pre-ground spices are a convenient option and, as long as the spice is fresh, provide good flavour. So don’t hesitate to stock up on ground spices at home and use them. You can also buy interesting pre-mixed spice blends, which are worth experimenting with.

SEPTEMBER 2021 HEALTHY FOOD GUIDE

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HFG

recommends… As you browse the spice section of your local supermarket, you’ll see there are dozens to choose from. Because of their limited life span, however, there’s no point buying a spice unless you plan to use it. Here’s a good, basic selection of spices to have at home that allows you to cook a wide variety of tasty dishes.

Cinnamon This spice adds a sweet, fragrant note to desserts and baking (and is a must when making apple pie or apple crumble). Cinnamon is also used in savoury Indian and Middle Eastern dishes. Ground cinnamon has more flavour than cinnamon sticks, which need to be broken to release their flavour.

Perfect partners How to match FLAVOURS with food 28

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Allspice Often confused with ‘mixed spice’ (which is actually a blend of allspice, coriander, cloves, mace, nutmeg and cinnamon), allspice is a peppery, warm spice that can be used with cinnamon in sweet dishes and is common in savoury Middle Eastern dishes.

Black & white pepper

This adds a pungent, warm and lemony note to sweet and savoury cooking. It’s great for using in fruit desserts and many biscuits, breads and cakes.

Although made from the same plant, black pepper and white pepper have different flavours but are both worth having in your spice collection. Black pepper is hot and pungent, making it the favoured spice for seasoning. White pepper is milder and more savoury, making it ideal to use in white sauces, mashed potato and chicken dishes. Get the best from both peppers by grinding whole peppercorns and using them fresh.

BEEF

CHICKEN

LAMB

Chilli, peppercorns, curry powder, mustard powder, mustard seeds, garam masala and paprika.

Chilli, Mexican spice mixes or rubs, chives, coriander, cumin, ginger, saffron, star anise and turmeric.

Paprika, cayenne, cinnamon, coriander, cumin, fennel seeds and Moroccan spice mixes or rubs.

Cumin (ground or whole) Cumin has an earthy, slightly bitter flavour and is popular in South American, Middle Eastern, Moroccan and Spanish dishes. It’s an essential ingredient when cooking Mexican meals. Freshly ground cumin seeds have more flavour than ground cumin.

Pair with…

Ground ginger

Pair with…

Curry powder Paprika The paprika you might have been familiar with is mild in flavour and often used simply to add a touch of colour to dishes. In recent years, we’ve been introduced to Spanish smoked paprika, which has an intense, smoky flavour and aroma. Although pricier, it’s worth having in your pantry because just a small amount can transform dishes ranging from soups to roasts, giving them a delicious, smoky barbecue flavour.

This is not powdered curry leaves, but a mixture of spices used to make curries and sauces. Curry powder was invented in the 18th century by Indian cooks working for British households to introduce these foreigners to local flavours. As well as being used to make tasty curries, they are great for adding flavour to dressings, sauces and soups.

Dried chilli flakes or powder Add dried chilli flakes to sauces and pasta dishes just at the end of cooking to give them a dash of heat. Ground chilli powder is another easy way to add heat to dishes.

spice

Be caref when u add more the taste

Some the en but other , like cumin. As a general rule, add spices early in the cooking process, such as when softening onions.

Making a spice rub is a good way to add flavour to grilled meats or a roast. Combine your spice blend with a pinch of salt, then rub it all over the surface of the meat. Cook gently, unless you’re going for a ‘blackened’ style!

‘Spicy’ and ‘hot’ are not the same thing. If you’re trying to convert a bland eater to spiced dishes, go easy on the chilli, and use aromatic spices instead to get them used to new flavours.

Regularly check what spices you have in your pantry. Spices lose flavour over time so anything more than a year old should go!

PORK

FISH

TOFU

EGGS

Caraway, cloves and black pepper.

Mexican spice mixes, cumin, turmeric, fresh ginger and garlic.

Chilli, fresh ginger and lemongrass.

Chilli, paprika and black pepper.

Pair with…

SEPTEMBER 2021 HEALTHY FOOD GUIDE

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NO APPETITE?

How to eat well

during cancer treatment

Chemotherapy and radiotherapy kill cancer cells, but also cause nausea, loss of appetite and changes to taste. HFG reveals how to overcome these side effects while navigating one of life’s biggest challenges. 30

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Dealing with

side effects

Words: Charlotte Graydon & Brooke Delfino. Photography: iStock.

ith few families these days not affected by cancer in some way, dealing with cancer treatment and surgery is a common health issue. The treatment puts your body under a lot of stress, so it’s important to get optimal energy (kilojoules) from the foods you eat, as well as meet your increased protein needs. But this can be difficult to do. The cancer itself can cause problems such as fatigue, anxiety, depression and feeling full quickly. In fact, weight loss is often the first cancer symptom people notice, and is experienced by up to 80 per cent of people with cancer. Cancer treatments can also affect your ability to eat well. Radiotherapy and chemotherapy often cause changes to taste and smell, as well as nausea, pain, diarrhoea and mucositis (inflammation and ulceration of the lining of the digestive tract). Surgery undertaken for cancer may also interfere with the absorption of nutrients. One of the key things to remember is that this is not the time to deliberately try and lose weight, regardless of your weight prior to being diagnosed. Your aim should be to remain the same weight throughout treatment so your body can cope better with treatment and recover faster.

Cancer treatment side effects vary depending on the type of treatment a person undergoes. Try these practical tips for coping with some of the more commonly experienced ones.

COMMON SIDE EFFECTS OF TREATMENT ●

Poor appetite and weight loss

SIDE EFFECT

Fatigue

Extreme and constant tiredness — that often doesn’t improve with rest — can affect your appetite. It can also affect your motivation to prepare nutritious meals.

●

Fatigue ●

Changes in taste and smell ●

Chewing and swallowing problems ●

Dry mouth, nausea and vomiting ●

Constipation ●

SOLUTIONS

➜ Plan ahead for when you’re too tired to cook. Prepare food in advance and store in single-serve portions in the freezer. ➜ Shop online for groceries if you don’t have the energy to go to the supermarket. ➜ Ask for help and accept offers from family and friends with grocery shopping and preparing nutritious meals. ➜ Use meal services such as Meals on Wheels or other food delivery companies that bring pre-prepared food to your door. ➜ Have meals together with others, as this will encourage your appetite, particularly when you are feeling too tired to eat.

Diarrhoea ●

Other types of bowel irritation ●

Heartburn

SEPTEMBER 2021 HEALTHY FOOD GUIDE

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SIDE EFFECT

Reduced appetite This is one of the most common side effects, and can result from a combination of the cancer treatment making you feel unwell, being fatigued and generally feeling low. SOLUTIONS

➜ Eat little and often, for example, every two to three hours. Large meals can put you off, reducing your appetite even further.

SIDE EFFECT

Taste & smell changes These are usually temporary but can linger for a few weeks after treatment finishes. One common complaint is not being able to stomach meat or meat products. Because your protein requirements are higher during cancer treatment, if you can’t eat meat make sure your meals include cheese, tofu, kidney beans, eggs, fish and other protein-rich foods. SOLUTIONS

➜ Marinate meat to alter its taste. Experiment with spices, herbs and lemon juice or use a store-bought marinade. ➜ Sprinkle a little sugar over bitter or salty foods. ➜ Add a pinch of salt to overly sweet foods.

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1 in 4

people with cancer are malnourished

➜ Drink high-kilojoule liquids such as milkshakes, smoothies and juices. Have these after or between meals, rather than just before. ➜ Keep food on hand that’s easy to eat, such as soup, macaroni cheese and canned spaghetti. ➜ Eat what you feel like, when you feel like it. For example, have cereal for dinner or eat a main meal at lunchtime.

SIDE EFFECT

Dehydration & dry mouth

Nausea

Drinking sufficient fluids is especially important during cancer treatment. Using a straw can help you keep up your liquid intake. SOLUTIONS

➜ Keep bottles of water, juice or ginger ale on hand to sip on regularly during the day. ➜ Eat broths and ice-blocks to boost your fluid intake. ➜ Drink lemonade or orangeflavoured soft drinks as tart flavours can help to increase saliva production. ➜ Moisten foods with sauces, spreads, gravy or dressings. Take a sip of fluid with every mouthful to help with chewing and swallowing. Don’t drink large amounts with meals as this can affect your appetite.

Feeling sick is not a pleasant sensation and you can be nauseous with or without vomiting.

SIDE EFFECT

Diarrhoea Some chemotherapy drugs can cause bouts of diarrhoea. Diarrhoea can also be a side effect of radiotherapy to the pelvic area.

SOLUTIONS

➜ Take anti-nausea medication as directed by your doctor. ➜ An empty stomach makes nausea worse, so eat small amounts of food regularly. Try snacking on nuts, muesli bars and plain crackers. ➜ If you can, avoid cooking smells — a great excuse to delegate the cooking to someone else! ➜ Limit the amount of fried and fatty foods you eat because these foods can often make you feel worse. ➜ Chilled foods or those at room temperature tend to have less aroma, so are less likely to cause nausea. ➜ Forget about traditional mealtimes. Eat at whatever time you’re feeling your best.

SOLUTIONS

➜ Drink plenty of fluids to prevent dehydration. Aim for at least eight glasses a day of diluted juices, flat soft drinks, weak tea, nutritional supplements, vegetable juices or broths. ➜ Avoid caffeinated drinks. ➜ Avoid spicy, fatty or very sweet foods. ➜ If you’re recovering from a bout of diarrhoea, bland foods such as banana, rice, toast and apples tend to be better tolerated. ➜ Talk to your nurse or doctor because there are many medications that can ease diarrhoea.

Other side effects If you become constipated, keep up your fluids and maintain a good intake of fibrous foods (whole grains, legumes, fresh fruit and veg). If your mouth is sore due to mucositis, soften the texture of foods (by blending, pureeing, finely chopping and mincing) to make them more palatable. You might also need highenergy supplement drinks to ensure you’re getting enough kilojoules and protein. SEPTEMBER 2021 HEALTHY FOOD GUIDE

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How to get maximum nutrition WHAT IS MALNUTRITION? Malnutrition is when a person isn’t eating enough food or the right type of foods. Sometimes absorption issues in the digestive system can also cause malnutrition. People with cancer frequently don’t get enough energy and essential nutrients, which can cause unplanned weight loss. Around one in four people who have cancer are malnourished, which can detrimentally affect their cancer treatment. If you’re malnourished, your recovery time and length of stay in hospital will also be longer, so it’s really important you focus on getting the right nutrition while you are undergoing cancer treatment.

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Your metabolism increases when you have cancer, so it’s essential to boost your protein and kilojoule intake to aid recovery. Try these easy ways.

Eat more kilojoules Add kilojoule-rich ingredients, such as olive oil, butter and cheese, to the foods you’re already eating. This may seem to go against all the healthy eating advice you’ve heard, but the most important thing you can do during cancer treatment is keep your weight steady. Adding these ingredients to what you’re already eating means you won’t need to increase the amount of food you eat, which can be difficult if your appetite is diminished. Try the following: ➜ Add a liberal spread of butter to toast, vegetables and mashed potato, as well as a good drizzle of olive oil while cooking. ➜ Include avocado (sliced or mashed) in sandwiches. ➜ Make a high-protein ‘super’ milk to boost your kilojoule and

protein intake. Do this by add six tablespoons of skim milk powder to a litre of milk. ➜ Add full-cream milk, milk powder, full-fat yoghurt, cheese and ice-cream to meals. ➜ Get as many kilojoules as you can from fluids: have milky beverages like Milo, soups, juices, cordials and soft drinks.

➜ If you can’t stomach meat, eat vegetarian patties, kidney beans and lentil dishes. ➜ Eat creamy pastas, soups and lasagnes instead of tomatobased versions. ➜ Snack on yoghurt topped with fresh fruit and nuts.

Include protein in all meals & snacks

Try the specifically designed, ready-todrink supplement drinks, such as Sustagen, Resource and Ensure, available from pharmacies. The Sustagen and Ensure Plus powders (also available from pharmacies) can be mixed with milk or water to drink, or sprinkled over icecream, custard and rice puddings to eat. Talk to your dietitian, nurse or doctor to check these drinks are suitable for you. You may also qualify for a subsidy on their cost.

Protein helps your body recover from cancer treatment and surgery. To include high-protein foods every time you eat: ➜ Add peanut butter or ricotta to toast and crackers. ➜ Make a quick and easy breakfast with baked beans or eggs and cheese on toast. ➜ Add flavoured cans of tuna to pastas and sandwiches.

Drink extra nutrients

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changsasianfood

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diabetes-friendly pasta | delicious breakfast oats

tasty family favourites

Healthy at home From pizza to pad Thai, we show you how to make popular takeaway dishes at home. Your family food budget will also love our meals that feed four for less than $15. And spoil Dad this Father’s Day with revamped apple crumble! 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.

Ham, tomato & zucchini pizzas (See recipe p62)

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

ügluten free üdairy free üdiabetes friendly üvegetarian

Pasta 1,2,3!

Take one pasta shape and transform it into three different but equally delicious, diabetes-friendly meals.

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Recipes: Chrissy Freer. Photography: Jeremy Simons. Styling: Berni Smithies. Food prep: Vikki Moursellas.

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cook’s tip

For a flavour boost, add finely sliced fresh red chilli or some freshly grated ginger to the dressing.

Satay tofu pasta salad with sugar snap peas (See recipe p42)

HIGH

PROTEIN

PER SERVE 1753kJ/419cal Protein 21.3g Total fat 12.3g Sat fat 2g Carbs 48.7g

Sugars 10.2g Fibre 11.8g Sodium 498mg Calcium 134mg Iron 5.2mg

SEPTEMBER 2021 HEALTHY FOOD GUIDE

cook fresh

Pasta with chicken, cherry tomatoes, balsamic & capers (See recipe p42)

FULL OF FLAVOUR

HIGH

PROTEIN

PER SERVE 1842kJ/441cal Protein 35.7g Total fat 9.6g Sat fat 2.3g Carbs 47.1g

Sugars 9.1g Fibre 11.1g Sodium 188mg Calcium 158mg Iron 4.4mg

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Using wholemeal or spelt pasta makes these meals high in fibre & low GI

Chickpea, roasted capsicum & broccoli pasta (See recipe p42)

HIGH

PROTEIN

PER SERVE 1790kJ/428cal Protein 21.3g Total fat 9.2g Sat fat 2.2g Carbs 59.4g

Sugars 3.9g Fibre 11.1g Sodium 91mg Calcium 164mg Iron 4.5mg

SEPTEMBER 2021 HEALTHY FOOD GUIDE

cook fresh SATAY TOFU PASTA SALAD WITH SUGAR SNAP PEAS (p39)

PASTA WITH CHICKEN, CHERRY TOMATOES, BALSAMIC & CAPERS (p40)

CHICKPEA, ROASTED CAPSICUM & BROCCOLI PASTA (p41)

Serves 4 Prep time 10 mins Cook time 15 mins Cost per serve $2.95

Serves 4 Prep time 10 mins Cook time 15 mins Cost per serve $4.50

Serves 4 Prep time 10 mins Cook time 15 mins Cost per serve $2.90

diabetes friendly vegetarian

diabetes friendly

diabetes friendly vegetarian

240g wholemeal or spelt pasta 200g sugar snap peas, sliced 1 x 200g packet satay marinated tofu, cut into cubes 200g shredded carrot 100g baby spinach and rocket leaves 1½ tablespoons reduced-salt soy sauce 1 tablespoon mirin 1 tablespoon peanut butter 2 tablespoons roasted unsalted peanuts, chopped, to serve

240g wholemeal or spelt pasta 300g green beans 1 tablespoon extra-virgin olive oil 400g skinless chicken breast fillet, thinly sliced 3 garlic cloves, thinly sliced 1 large yellow capsicum, thinly sliced 1 x 400g can no-added-salt cherry tomatoes 2 teaspoons balsamic vinegar 1 tablespoon baby capers, rinsed, drained Fresh basil leaves, to serve Grated parmesan, to serve

240g wholemeal or spelt pasta 300g broccoli, cut into florets 1 tablespoon extra-virgin olive oil 2 garlic cloves, crushed ½ lemon, zested, juiced, plus extra lemon wedges, to serve 1 x 400g can no-added-salt chickpeas, rinsed, drained 200g store-bought roasted red capsicum (not in oil), sliced 120g baby spinach leaves ¹⁄³ cup (80g) reduced-fat ricotta, to serve

1 Cook pasta according to packet instructions or until al dente, adding sugar snap peas for the last 2 minutes of cooking time. Refresh under cold running water. Drain. 2 Place cooled pasta and sugar snap peas in a large serving bowl. Add tofu, carrot, baby spinach and rocket. 3 Place soy sauce, mirin and peanut butter in a small bowl, whisking to combine. Add a teaspoon or two of warm water if dressing is too thick, then pour over pasta salad, tossing well to combine. Serve salad sprinkled with chopped peanuts.

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1 Cook pasta according to packet instructions or until al dente, adding beans for last 2 minutes of cooking time. Drain. 2 Meanwhile, heat half the oil in a large non-stick frying pan over high heat. Add chicken and cook, stirring, for 2–3 minutes or until golden. Transfer to a plate. 3 Reduce heat to medium. Add remaining oil, garlic and capsicum and cook, stirring, for 2–3 minutes or until softened. Add tomatoes, balsamic and capers and simmer for 5 minutes. Return chicken to pan and simmer for a further 2 minutes or until chicken is warmed through. 4 Add hot pasta and beans to pan, tossing to combine. Serve topped with basil, parmesan and freshly ground black pepper.

1 Cook pasta according to packet instructions or until al dente, adding broccoli for last 2 minutes of cooking time. Drain. 2 Meanwhile, heat oil in a large frying pan over medium heat. Add garlic and half the lemon zest and cook, stirring, for 30 seconds or until fragrant. Add chickpeas and capsicum and cook, stirring, for 2 minutes or until warmed through. 3 Add cooked pasta, broccoli and baby spinach, tossing until combined and spinach is just wilted. Divide pasta among serving bowls. Top with dollops of ricotta and remaining lemon zest. Season with freshly ground black pepper and lemon juice to taste. Serve with lemon wedges on the side.

Brimming with healthy monounsaturated fats, Grove is perfect to use across savoury or sweet dishes! Available nationwide across Australian and New Zealand supermarkets. www.groveavocadooil.com.au

Cold Pressed, Extra Virgin Avocado Oil.

EW K N O LO

Did you know there are 16 Hass avocados in every bottle?

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you’ll need…

RED CURRY PASTE

LEAN PORK MINCE

5pm panic! BUDGET FRIENDLY

special

20 mins

Feed your family of four for less than $15 per meal with these quick and easy dinners.

MONDAY LIME

Pork larb with steamed bok choy Serves 4 Cost per serve $3.50 TOTAL $14.10

üdairy free ügluten free üdiabetes friendly

MICROWAVABLE BROWN RICE

BABY BOK CHOY

plus

+ red onion + red capsicum + fresh mint & coriander

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2 tablespoons gluten-free red curry paste 400g lean pork mince 1 small red onion, thinly sliced 1 red capsicum, thinly sliced 1 tablespoon lime juice, plus lime wedges to serve ½ cup loosely packed fresh mint leaves, roughly torn, plus extra to garnish ½ cup loosely packed fresh coriander leaves 2 large bunches baby bok choy 2 x 250g pouches microwavable low-GI brown rice

1 Heat 1 tablespoon olive oil in a large non-stick frying pan or wok over high heat. Add curry paste and cook, stirring, for 1 minute or until fragrant. 2 Add mince and cook, breaking up lumps with a wooden spoon, for 4–5 minutes or until browned. Add red onion and capsicum and cook, stirring, for 2 minutes. Remove pan from heat. Stir through lime juice and herbs. 3 Steam bok choy for 3 minutes or until tender. Meanwhile, heat rice according to packet instructions. Serve pork larb with rice, bok choy and lime wedges, and garnished with extra mint.

cook’s tip

If you want to add extra heat to this dish, serve it sprinkled with sliced fresh red chilli.

HIGH

PROTEIN

PER SERVE 2005kJ/480cal Protein 29.2g Total fat 15.1g Sat fat 3.5g Carbs 52.4g

Sugars 10.2g Fibre 10.4g Sodium 460mg Calcium 173mg Iron 4.7mg

SEPTEMBER 2021 HEALTHY FOOD GUIDE

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cook’s tip

For a high-fibre twist on Hawaiian-style pizza, add some chopped lean ham & canned pineapple pieces (drained) to this recipe.

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BUDGET FRIENDLY

special

you’ll need…

30 mins

CHERRY TOMATOES

TUESDAY

Meat-free Mexican pizzas Serves 4 Cost per serve $2.25 TOTAL $8.95

FOUR BEAN MIX

üdiabetes friendly üvegetarian 1 small red onion, thinly sliced 1 x 250g punnet cherry tomatoes, halved 1 x 400g can no-added-salt four bean mix 4 small wholemeal pita breads 125g mild salsa ½ cup (60g) grated reduced-fat cheese 1 small avocado, roughly chopped ¼ cup loosely packed fresh coriander leaves

1 Preheat oven to 240ºC. Warm two baking trays in oven. 2 Heat 2 teaspoons olive oil in a large saucepan over mediumhigh heat. Add onion and cook, stirring, for 5 minutes or until softened. Add tomatoes and beans, reduce heat to low and simmer for 5 minutes or until tomatoes have softened. 3 Meanwhile, top pita breads with salsa and two thirds of the cheese. Top with bean mixture and remaining cheese. Transfer pizzas to warmed trays and bake for 8–10 minutes or until bases are crisp and cheese is melted. 4 Top each pizza with avocado and coriander, then cut into quarters and serve immediately. HIGH

REDUCED-FAT CHEESE

AVOCADO

plus

PROTEIN

PER SERVE 1832kJ/438cal Protein 20.8g Total fat 11.2g Sat fat 3.5g Carbs 56.4g

WHOLEMEAL PITA BREAD

Sugars 7.1g Fibre 14.7g Sodium 411mg Calcium 217mg Iron 4.5mg

+ red onion + mild salsa + fresh coriander

SEPTEMBER 2021 HEALTHY FOOD GUIDE

BUDGET FRIENDLY

special

you’ll need…

BROCCOLI

20 mins WEDNESDAY

CHICKEN BREASTS

Honey soy chicken & cashew stir-fry Serves 4 Cost per serve $3.50 TOTAL $13.95

üdairy free ügluten free üdiabetes friendly

HONEY

REDUCED-SALT TAMARI

CASHEWS

plus

+ carrots + green capsicum + microwavable white rice

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2 large carrots, cut into matchsticks 1 large green capsicum, thinly sliced 1 small head broccoli, cut into small florets 500g skinless chicken breasts, cut into strips 3 tablespoons honey 2 tablespoons reduced-salt, gluten-free tamari 2 x 250g pouches microwavable low-GI white rice, to serve 2 tablespoons unsalted cashews

1 Lightly spray a large non-stick frying pan or wok with olive oil and heat over high heat. Add vegetables and cook, stirring, for 2–3 minutes or until tender. Transfer to a bowl and set aside. 2 Lightly re-spray pan with olive oil. Add chicken and cook, stirring, for 3–4 minutes or until browned. Add honey, tamari and cooked vegetables and cook, stirring, for 2 minutes or until sauce is bubbling and chicken is cooked through. 3 Heat rice according to packet instructions. Add cashews to stir-fry, then serve with rice. HIGH

PROTEIN

PER SERVE 2030kJ/486cal Protein 37.8g Total fat 9.3g Sat fat 2.5g Carbs 57.8g

Sugars 26.7g Fibre 9.6g Sodium 498mg Calcium 75mg Iron 2.3mg

cook fresh cook’s tip

Want to give this stir-fry extra flavour? Add a teaspoon each of crushed ginger & crushed garlic in step 2.

SEPTEMBER 2021 HEALTHY FOOD GUIDE

cook fresh

cook's tip

For best results, defrost the seafood marinara mix gradually by placing what you need in a bowl, then thawing in the fridge overnight.

healthyfood.com

BUDGET FRIENDLY

special

you’ll need…

25 mins THURSDAY

FETTUCCINE

Lemon, garlic & chilli fettuccine marinara Serves 4 Cost per serve $3.15 TOTAL $12.70

üdairy free GARLIC

SEAFOOD MARINARA MIX

ZUCCHINI NOODLES

plus

RED CHILLI

+ cherry tomatoes + lemon juice + fresh flat-leaf parsley

250g fettuccine 3 garlic cloves, finely chopped 350g frozen seafood marinara mix, defrosted 1 x 250g punnet cherry tomatoes, quartered Juice of 1 lemon 250g zucchini noodles (or 2 large zucchini, spiralised) 1 long red chilli (optional), finely chopped 3 tablespoons chopped fresh flat-leaf parsley

Enjoy a light seafood pasta flavoured with sweet cherry tomatoes, fragrant garlic & fresh herbs

1 Cook pasta according to packet instructions. Drain, reserving a little cooking water. Return drained pasta and reserved water to pan. Drizzle with 1 tablespoon olive oil and keep warm over low heat. 2 Heat 1 tablespoon olive oil in a non-stick frying pan over high heat. Add garlic and seafood mix and cook for 3–4 minutes or until seafood is hot. Transfer mix to a plate. Add tomatoes to pan and cook for 3–4 minutes or until tomatoes start to blister. 3 Transfer tomatoes to pasta. Add seafood, lemon juice and zucchini noodles, tossing well to combine. Add chilli, if using. Cook for 1–2 minutes or until hot. Divide among serving bowls and serve garnished with parsley. HIGH

PROTEIN

PER SERVE 1844kJ/441cal Protein 27.4g Total fat 13.7g Sat fat 2.4g Carbs 48.2g

Sugars 3.7g Fibre 5.3g Sodium 222mg Calcium 88mg Iron 2.5mg

SEPTEMBER 2021 HEALTHY FOOD GUIDE

BUDGET FRIENDLY

special

you’ll need…

QUINOA

30 mins FRIDAY

KORMA CURRY PASTE

Pumpkin, cauliflower & spinach curry with quinoa Serves 4 Cost per serve $2.90 TOTAL $11.65

üdairy free ügluten free üvegetarian üdiabetes friendly

CAULIFLOWER

CANNED CHICKPEAS

PUMPKIN

plus

+ red onion + canned tomatoes + baby spinach leaves

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1 cup quinoa 1 red onion, cut into thin wedges 1½ tablespoons gluten-free korma curry paste 1 x 400g can no-added-salt diced tomatoes 400g cauliflower, cut into florets 1 x 400g can no-added-salt chickpeas, rinsed, drained 500g pumpkin, cut into 2cm cubes 150g baby spinach leaves 1 Rinse quinoa a few times, then place in a large saucepan with 1 cup cold water. Bring to the boil over high heat, then reduce heat to low. Cover and simmer for 12–15 minutes or until water has evaporated. 2 Meanwhile, heat 1 tablespoon olive oil in a non-stick frying pan or wok over medium-high heat. Add onion and cook, stirring, for

3–4 minutes or until light golden. Add curry paste and cook, stirring, for a further minute or until fragrant. 3 Add tomatoes, cauliflower, chickpeas, pumpkin and ½ cup water, stirring well to combine. Bring mixture to the boil, then reduce heat to low. Cover and simmer for 15 minutes or until vegetables are tender but still crisp. Add a little more water if mixture becomes too thick. 4 Remove curry from heat. Add spinach, stirring through until just wilted. Divide quinoa among four serving bowls. Top with curry and serve.

PER SERVE 1879kJ/449al Protein 18.4g Total fat 12.6g Sat fat 3.2g Carbs 58.5g

Sugars 16.7g Fibre 15.0g Sodium 293mg Calcium 164mg Iron 5.7mg

Recipes: Sarah Swain, Liz Macri, Chrissy Freer & Brooke Delfino. Photography: John Paul Urizar. Styling: Michaela Le Compte. Food Prep: Dixie Elliott.

cook fresh

5 serves of veg!

SEPTEMBER 2021 HEALTHY FOOD GUIDE

Sweet sensations Transform high-fibre oats into dishes of delight with these flavour-packed breakfast ideas.

Dark chocolate orange oats Serves 1 Prep time 10 mins Cook time 5 mins Cost per serve $2.80

vegetarian ½ orange, cut crossways ½ cup traditional rolled oats ²⁄³ cup milk 3 teaspoons cocoa powder, sifted 2 teaspoons maple syrup 1 mandarin, peeled, segmented 1 tablespoon passionfruit pulp 10g dark chocolate (optional) Fresh mint leaves, to serve

1 Peel one wide strip of rind from orange half and place in a saucepan, along with oats, milk, cocoa powder, maple syrup and ½ cup water, over medium heat. Cook, stirring, for 5 minutes or until porridge thickens and starts to boil. Transfer to a serving bowl. 2 Remove pith and skin from orange half and slice crossways. Arrange orange and mandarin over porridge. Drizzle with passionfruit pulp and serve scattered with chocolate (if using) and mint.

PER SERVE 1904kJ/456cal Protein 17.6g Total fat 12.1g Sat fat 5.4g Carbs 64g

healthyfood.com

Sugars 34.4g Fibre 10.8g Sodium 99mg Calcium 287mg Iron 3.8mg

cook fresh

cook’s tip

Recipes: Liz Macri. Photography: John Paul Urizar. Styling: Michaela Le Compte. Food prep: Dixie Elliott.

If you prefer, replace the passionfruit pulp in step 2 with a handful of fresh blueberries instead.

Fresh citrus pairs perfectly with rich & warm chocolate

great for bones! SEPTEMBER 2021 HEALTHY FOOD GUIDE

Enjoy the delicious flavours of apple pie in a healthy bowl of oats

cook’s tip

You can use quick-cook oats in step 1. Cook one small sachet (½ cup) with the milk & vanilla in the microwave for 90 seconds.

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cook fresh

sweet & filling

Apple pie oats Serves 1 Prep time 10 mins Cook time 5 mins Cost per serve $1.90

vegetarian diabetes friendly ½ cup traditional rolled oats ²⁄³ cup milk ½ teaspoon vanilla extract 1 tablespoon pecans, coarsely chopped Pinch ground cinnamon ½ Pink Lady apple, cored, thinly sliced 1 tablespoon reduced-fat Greek-style yoghurt 6 fresh raspberries

1 Place oats, milk, vanilla and ½ cup water in a saucepan over medium heat and cook, stirring with a wooden spoon, for 5 minutes or until porridge thickens and starts to boil. Transfer to a serving bowl. 2 Place pecans in a small bowl. Sprinkle with cinnamon, tossing to combine. Arrange apple, yoghurt and raspberries over porridge, then serve scattered with pecans.

PER SERVE 1683kJ/403cal Protein 17g Total fat 13.3g Sat fat 2.8g Carbs 49.4g

Sugars 21.8g Fibre 8.5g Sodium 93mg Calcium 275mg Iron 2mg

SEPTEMBER 2021 HEALTHY FOOD GUIDE

Make ahead! Overnight espresso oats Serves 1 Prep time 5 mins plus overnight chilling Cost per serve $1.55

vegetarian diabetes friendly ½ cup traditional rolled oats ²⁄³ cup milk, plus extra to thin 2 teaspoons maple syrup 2 tablespoons prepared coffee, plus extra to serve 1 tablespoon coconut flakes 1 teaspoon cacao nibs ½ teaspoon black and white chia seeds

1 Place oats, milk, maple syrup and coffee in a bowl, stirring to combine. Cover and chill in fridge overnight. 2 Add extra milk to loosen mixture, if required. Transfer mixture to a serving glass, then sprinkle over coconut, cacao and chia seeds. Serve drizzled with extra coffee.

PER SERVE 1585kJ/379cal Protein 15g Total fat 11.6g Sat fat 4g Carbs 51.5g

healthyfood.com

Sugars 21.7g Fibre 5.1g Sodium 108mg Calcium 251mg Iron 2mg

cook fresh

Get your morning energy hit with these coffee-inspired oats

cook’s tip

Double or triple the quantities in step 1, then store in batches in the fridge, ready to enjoy for breakfast a couple of mornings in a row.

SEPTEMBER 2021 HEALTHY FOOD GUIDE

4 Fab fakeaways Why splash out on takeaway meals when you can make tastier, healthier versions at home?

Smoky fish dogs Serves 4 Prep time 10 mins Cook time 5 mins Cost per serve $4.60

diabetes friendly ¼ cup plain flour 1 teaspoon smoked paprika, plus extra, to serve 400g firm white fish fillets, cut into long thin strips 2 tablespoons olive oil 1 x 350g packet broccoslaw kit 1 x 200g packet shredded carrot 2 tablespoons lemon juice ¼ cup parsley, dill & tarragon seafood sauce 4 crusty wholegrain rolls, split 60g baby spinach leaves Lemon wedges, to serve

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1 Place flour and paprika in a large bowl. Add fish, tossing to coat. Heat oil in a large frying pan over medium-high heat. Add fish and cook for 2 minutes each side or until golden and cooked through. 2 Meanwhile, remove cranberry sachet from broccoslaw kit, reserving for another use. Place broccoslaw, supplied dressing, carrot and juice in a large bowl, tossing well to combine. 3 Place seafood sauce and 1 tablespoon water in a small jug, mixing to combine. 4 Fill rolls with half the slaw mixture, then top with fish. Drizzle over seafood sauce and sprinkle with extra paprika. Add baby spinach to remaining slaw mixture. Serve fish dogs with spinach salad and lemon wedges on the side.

Recipes: Liz Macri. Photography: Jeremy Simons. Styling: Berni Smithies. Food prep: Vikki Moursellas.

cook fresh

READY IN 15 mins

HIGH

PROTEIN

PER SERVE 2039kJ/488cal Protein 26.9g Total fat 26.5g Sat fat 4.5g Carbs 31.2g

Sugars 10.8g Fibre 8.2g Sodium 581mg Calcium 108mg Iron 2.6mg

SEPTEMBER 2021 HEALTHY FOOD GUIDE

Ham, tomato & zucchini pizzas Serves 4 Prep time 15 mins Cook time 15 mins Cost per serve $4.35

3 serves of veg!

PER SERVE 1205kJ/288cal Protein 17.2g Total fat 10.4g Sat fat 4.1g Carbs 27.5g

Sugars 8.2g Fibre 7.5g Sodium 772mg Calcium 267mg Iron 4.2mg

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diabetes friendly 2 large wholemeal Lebanese bread rounds ¹⁄³ cup no-added-salt tomato paste ²⁄³ cup (80g) reduced-fat grated cheese 1 zucchini, thinly sliced 100g shaved ham, roughly torn 250g cherry tomatoes, halved 2 tablespoons basil pesto 1 tablespoon lemon juice 1 x 290g packet Italian-style salad kit ¹⁄³ cup loosely packed fresh basil leaves Mixed salad leaves, to serve 1 teaspoon extra-virgin olive oil, to serve 1 Preheat oven to 200°C. Line 2 baking trays with baking paper. 2 Place bread on trays. Spread with paste, then sprinkle with half the cheese. Top with zucchini, ham and tomatoes. Sprinkle with remaining cheese, then bake for 12 minutes or until bases are crisp and cheese is golden. 3 Meanwhile, combine pesto and juice in a small bowl. Make salad according to kit instructions. 4 Drizzle pizzas with pesto mix, then scatter over basil. Serve pizzas with mixed salad leaves dressed with olive oil.

cook fresh Almost fried chicken (See recipe overleaf)

cook’s tip

Instead of buttermilk, you can use 2 eggs beaten with 1 tablespoon of cold water, then skip the standing process in step 1.

HIGH

PROTEIN

PER SERVE 2688kJ/643cal Protein 45.2g Total fat 18.5g Sat fat 5.4g Carbs 68.4g

Sugars 18.6g Fibre 9.6g Sodium 232mg Calcium 321mg Iron 4.7mg

SEPTEMBER 2021 HEALTHY FOOD GUIDE

cook fresh

Chicken & prawn pad Thai Serves 4 Prep time 15 mins Cook time 15 mins Cost per serve $4.25

dairy free 200g rice stick noodles 1 tablespoon olive oil 1 chicken breast fillet, thinly sliced 200g peeled raw prawns, tails removed 2 eggs, lightly beaten 1 red capsicum, thinly sliced 1 bunch broccolini, cut into thirds ¹⁄³ cup pad Thai stir-fry paste 1 lemon, ½ juiced, ½ cut into wedges, to serve 150g bean sprouts 3 spring onions, thinly sliced 2 tablespoons unsalted roasted peanuts, roughly chopped

1 Cook noodles according to packet instructions. Drain and set aside. 2 Heat half the oil in a large non-stick frying pan over high heat. Add chicken and prawns and cook, stirring, for 4 minutes or until cooked through. Transfer to a bowl. Add egg to pan and cook, stirring to break up, for 1 minute or until set. Transfer to bowl with chicken and prawns. 3 Heat remaining oil in pan over medium-high heat. Add capsicum and broccolini and cook, stirring, for 5 minutes or until almost tender. Add noodles and paste, tossing to combine. Return chicken, prawns and egg to pan. Add juice, two-thirds of the sprouts and two-thirds of the onion and cook, stirring, for 4 minutes or until heated through and combined. 4 Divide among bowls. Top with remaining sprouts, onion and peanuts. Serve with lemon wedges.

Almost fried chicken (p63) Serves 4 Prep time 10 mins Cook time 35 mins Cost per serve $3.55 4 chicken thigh cutlets, skin removed 600ml buttermilk 700g sweet potatoes, cut into 1cm-thick wedges ¹⁄³ cup wholemeal flour 1 tablespoon dried Italian herbs 1 teaspoon garlic powder 1 teaspoon dried onion 1 teaspoon smoked paprika 1 cup quinoa flakes 120g baby leaf mix with carrot and beetroot 1 tablespoon balsamic vinegar 1 tablespoon olive oil

healthyfood.com

1 Preheat oven to 220°C. Line 2 baking trays with baking paper. Place chicken and buttermilk in a bowl. Stand until required. 2 Place potato wedges on one prepared tray. Lightly spray with oil, then bake for 35 minutes or until golden and tender. 3 Meanwhile, place flour, herbs, garlic powder, dried onion, paprika and quinoa in a large bowl. Remove chicken from buttermilk. Working with one piece at a time, coat chicken in quinoa mixture, pressing quinoa into chicken to secure. Place chicken on remaining prepared tray, then bake for 30 minutes or until golden and cooked through. 4 Place salad mix, vinegar and oil in a bowl, tossing to coat. Serve chicken and wedges with salad.

Chicken & prawn pad Thai

high in protein! HIGH

PROTEIN

PER SERVE 2020kJ/483cal Protein 37.5g Total fat 11.8g Sat fat 2.7g Carbs 54.5g

Sugars 11.6g Fibre 5.2g Sodium 667mg Calcium 136mg Iron 2.7mg

SEPTEMBER 2021 HEALTHY FOOD GUIDE

cook fresh

FATHER’S DAY

apple

crumble

Hasselback apple & pecan crumble Serves 8 Prep time 15 mins Cook time 45 mins plus 10 mins cooling Cost per serve $1.25 8 large Pink Lady apples, halved lengthways 1 tablespoon caster sugar 20g reduced-fat table spread, melted ¼ teaspoon ground cinnamon 8 small scoops reduced-fat vanilla ice-cream, to serve Pecan crumble 2 tablespoons caster sugar 40g reduced-fat table spread, melted 2 teaspoons plain flour ¹⁄³ cup (45g) finely chopped pecan nuts ¼ teaspoon ground cinnamon

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1 Preheat oven to 180°C. Place one apple half, cut-side down, on a chopping board. Using a sharp knife, make thin, evenly spaced cuts at 5mm intervals to about two-thirds of the way through. Repeat with remaining apple halves, then place in a single layer in a large baking dish. 2 Place sugar, table spread and cinnamon in a small bowl, mixing well to combine. Brush cinnamon mixture over apples, cover with foil and bake for 30 minutes or until just tender. Remove dish from oven and allow apples to cool for 10 minutes. 3 Meanwhile, to make pecan crumble, place all ingredients in a mixing bowl. Using clean hands, mix together until crumbs form. 4 When cool enough to handle, carefully fan open apple slices and scatter with pecan crumble. Bake for a further 15 minutes or until golden. Serve warm, topped with a small scoop of ice-cream.

Recipe: Liz Macri. Photography: Mark O’Meara. Styling: Julz Beresford. Food prep: Kerrie Ray.

Give Dad something to smile about on his special day when you serve up this healthy, revamped version of a classic dessert.

cook’s tip

If you can’t find Pink Lady apples at your local supermarket, you can use Gala or Sundowner apples instead.

good for the gut

PER SERVE 1326kJ/317cal Protein 2.8g Total fat 12.7g Sat fat 2.6g Carbs 46.2g

Sugars 41.3g Fibre 4.5g Sodium 62mg Calcium 53mg Iron 0.5mg

SEPTEMBER 2021 HEALTHY FOOD GUIDE

cook fresh

Nuts about satay HFG

r e v o e k a m

This healthier version of a favourite Asian noodle dish is still full of flavour, fibre and protein.

Satay chicken noodles Serves 4 Prep time 10 mins Cook time 15 mins Cost per serve $3.20

üdairy free üdiabetes friendly 375g thin hokkien noodles 2 teaspoons peanut oil 600g skinless chicken breast fillets, cut into strips 1 large carrot, thinly sliced 1 large red capsicum, thinly sliced 250g green beans, sliced diagonally 3 tablespoons no-added-saltor-sugar peanut butter ¹⁄³ cup sweet chilli sauce Fresh coriander leaves, to serve

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1 Place noodles in a large heatproof bowl. Cover with boiling water and stand for 5 minutes. Drain and set aside. 2 Meanwhile, heat half the oil in a large frying pan or wok over high heat. Add chicken and cook, stirring, for 5–6 minutes. Transfer to a plate. 3 Heat remaining oil in pan, then add carrot, capsicum and beans and cook, stirring, for 5–6 minutes. Return chicken to pan, then add noodles, tossing well to combine. Cook for 3 minutes or until vegetables are almost tender. 4 Meanwhile, place peanut butter, chilli sauce and 2 tablespoons water in a small bowl, mixing well to combine. Add to pan and cook, mixing to combine, for 2–3 minutes. Divide satay noodles among four bowls and serve garnished with coriander.

why it's better Our version has 85 per cent less fat & 70 per cent less salt than a regular satay made with coconut cream. Our satay also includes more vegies.

HIGH

PROTEIN

3 serves of veg!

PER SERVE

Our version 2186kJ/523cal Protein 44.6g Total fat 15.8g Sat fat 3.1g Carbs 47.6g Sugars 23.9g Fibre 8.1g Sodium 503mg Calcium 84mg Iron 2.2mg

Regular version 4435kJ/1061cal Protein 42g Total fat 61.9g Sat fat 22.7g Carbs 82.2g Sugars 27.3g Fibre 4.8g Sodium 1580mg Calcium 61mg Iron 3.4mg

SEPTEMBER 2021 HEALTHY FOOD GUIDE

cook fresh feed a crowd!

Family favourites Stuck in a cooking rut? Jazz up your weeknight repertoire with these fresh, fast and flavoursome dinners!

healthyfood.com

cook’s tip

Using a cold baking dish ensures all the meat fat has pan-contact, instead of curling away from searing heat to create an uneven brown.

Midweek rump Serves 6 Prep time 15 mins Cook time 30 mins Cost per serve $7.10

ügluten free üdairy free üdiabetes friendly 4 pieces (1.4kg) lamb rump, cap trimmed, but ask for a sliver of fat to remain 500g baby potatoes, boiled until tender, drained 1 tablespoon lemon juice 2 tablespoons olive oil 3 tablespoons rosemary leaves 4 garlic cloves, peeled, smashed 1 small onion, sliced 500g frozen baby peas 1 teaspoon sea salt 1 teaspoon sugar Small handful fresh mint leaves 1 Preheat oven to 220°C. Place lamb, fat-side down, in a cold, flameproof baking dish (see Cook’s tip), then sear over medium-high heat for 10 minutes. You won’t need oil as a lot of fat will render off. 2 Remove dish from heat and transfer lamb to a plate. Tear or light smash baby spuds, then

toss in dish with lemon juice, 1 tablespoon oil, rosemary, garlic and onion. 3 Nestle lamb on top of spuds, then place dish in oven for 20 minutes. Remove and rest for 10 minutes while you make the minty peas. 4 Blanch peas. Blitz half the peas with salt, sugar, mint and remaining oil in a food processor, or just mash with a fork (in which case you’ll need to chop the mint). Toss with whole peas. 5 Carve lamb into 1cm-thick slices and serve with potatoes and minty peas. HIGH

PROTEIN

PER SERVE 2029kJ/485cal Protein 59.8g Total fat 16.7g Sat fat 4.3g Carbs 19.4g

Sugars 5.5g Fibre 7.8g Sodium 466mg Calcium 56mg Iron 9.4mg

SEPTEMBER 2021 HEALTHY FOOD GUIDE

cook fresh

Tandoori chops & rainbow jewel salad (See recipe p74)

HIGH

PROTEIN

PER SERVE 1681kJ/402cal Protein 29.3g Total fat 20.4g Sat fat 5.7g Carbs 26.6g

healthyfood.com

Sugars 19.7g Fibre 11.8g Sodium 839mg Calcium 151mg Iron 6.4mg

3 serves of veg!

Chorizo pan pasta Serves 4 Prep time 15 mins Cook time 15 mins Cost per serve $4.85 1 red onion, roughly chopped 1 chorizo, sliced 1 x 400g can white beans, rinsed, drained ½ bunch kale, stalks removed, leaves torn 4 garlic cloves, roughly chopped ½ cup red wine vinegar 2 tablespoons olive oil 250g short pasta (such as orecchiette) Gremolata ½ cup (50g) grated parmesan 1 lemon, zested 1 kale leaf, finely shredded 1 teaspoon sea salt 1 Preheat oven to 200°C. Bring a large saucepan of salted water to the boil. 2 In a baking dish, massage onion, chorizo, beans, kale and garlic with vinegar and oil. Roast for 15 minutes. 3 At the same time, cook pasta until al dente. Drain, but keep a cup of the cooking water. 4 Remove dish from oven, toss in hot pasta and mix it all about with a few slurps of reserved pasta water. 5 Combine gremolata ingredients and shower over dish. Serve.

HIGH

PROTEIN

PER SERVE 2406kJ/576cal Protein 26.4g Total fat 20.5g Sat fat 6.2g Carbs 66.9g

Sugars 7.3g Fibre 11.5g Sodium 724mg Calcium 306mg Iron 4.8mg

SEPTEMBER 2021 HEALTHY FOOD GUIDE

cook fresh Tandoori chops & rainbow jewel salad (p72) Serves 4 Prep time 20 mins Cook time 35 mins Cost per serve $8.15

gluten free 3 tablespoons gluten-free tandoori paste 3 tablespoons plain yoghurt, plus extra to serve 12 lamb chops, French trimmed 4 pappadums, some whole, some broken, to serve 1 baby cos lettuce, leaves separated, to serve Lime wedges (optional), to serve Roast cauliflower 600g cauliflower, cut into florets 1 onion, sliced 2 tablespoons rice bran oil 10 curry leaves 2 teaspoons mustard seeds (black and yellow) 2 teaspoons curry powder 3 tablespoons mango chutney 1 tablespoon lime juice Rainbow salad 1 Lebanese cucumber, diced ½ red capsicum, diced 3 radishes, sliced 1 carrot, diced 1 Preheat oven to 180°C. Combine tandoori paste and yoghurt in a glass or ceramic bowl. Add chops, tossing to coat. Marinate for at least 20 minutes. 2 Meanwhile, to make roast cauliflower, toss together cauliflower, onion, oil, curry

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leaves, mustard seeds and curry powder. Spread out on a baking tray lined with baking paper and roast for 20 minutes. Remove from oven. Toss through chutney and lime juice. Set aside to cool. 3 Grill lamb chops over high heat for 3 minutes each side or until cooked to your liking. Set aside to rest. 4 Add salad veg to cooling cauliflower, tossing to combine. Serve chops and cauliflower salad with pappadums, cos lettuce, extra yoghurt and lime wedges, if using.

Red curry chicken meatballs & sweet potato noodles Serves 4 (with extra meatballs to freeze) Prep time 25 mins Cook time 20 mins Cost per serve $6.15

dairy free 1 tablespoon olive oil 1 bunch Asian greens (gai lan or choy sum), cut into 10cm lengths 3 garlic cloves, finely chopped 300g sweet potato noodles, boiled, drained 1 tablespoon soy sauce 1 tablespoon Chinese black vinegar 1 teaspoon sesame oil Lime wedges and sesame seeds (optional), to serve Meatballs 1 garlic clove, peeled 1 lime, zested, juiced 1 shallot, finely chopped

1 lemongrass stalk, white part only, finely chopped 1 makrut lime leaf, shredded 2 tablespoons sesame oil 1kg chicken mince 2 tablespoons red curry paste 250g green beans, finely chopped 1 To make meatballs, blitz garlic, lime zest and juice, shallot, lemongrass, lime leaf and sesame oil in a food processor until a semi-smooth paste forms. Combine this with mince, red curry paste and beans. Season with salt and pepper. 2 Using a teaspoon, scoop rough little balls and place on a tray lined with baking paper. You’re going for about 80 meatballs. Work out how many you want to eat (I go about 6 per person), then freeze the rest on the tray. Once frozen, bag up and store in freezer to use later. 3 Heat olive oil in a frying pan over high heat. Fry off meatballs in batches until cooked and nicely browned. Remove from pan and set aside. 4 Add Asian greens to pan and cook, stirring, for 2 minutes or until slightly charred. Add garlic and cook, stirring, for a further 5 minutes. 5 Rinse cooked noodles under hot water and add to pan, along with meatballs, soy sauce, black vinegar and sesame oil. Toss the whole lot together well, then cook until meatballs are warmed through. Serve with lime wedges and sesame seeds, if using.

This is an edited extract from Every Night Of The Week by Lucy Tweed. Photography by Lucy Tweed. Published by Murdoch Books, RRP $35.

energy booster!

HIGH

PROTEIN

PER SERVE 2126kJ/509cal Protein 27.1g Total fat 14.7g Sat fat 3.7g Carbs 65.2g

Sugars 3.5g Fibre 7.1g Sodium 439mg Calcium 134mg Iron 3.8mg

Red curry chicken meatballs & sweet potato noodles SEPTEMBER 2021 HEALTHY FOOD GUIDE

cook’s tip

If your child is allergic to nuts, replace the nut butter with a fruit-flavoured or plain yoghurt instead, creating a calcium-rich fruity snack.

Nut butter is high in protein so will keep little tummies full

PER PINWHEEL 367kJ/88cal Protein 1.8g Total fat 3.4g Sat fat 0.6g Carbs 11.7g

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Sugars 10.8g Fibre 2.2g Sodium 2mg Calcium 7mg Iron 0.2mg

cook fresh

Apple & nut butter pinwheels Cut apple slices thinner for younger kids

Makes 6 Prep time 15 mins Cost per serve $0.25

üdairy free üvegetarian 3 medium apples, cut into 12 x 3mm thick, even slices 6 teaspoons nut butter (peanut, almond or cashew butter) Small cookie cutter (star, heart or any other shape)

Recipe: Bonnie Coumbe for Kanzi Apples. Photography: Kanzi Apples.

1 Using the cookie cutter, cut out centres from 6 apple slices. 2 Spread 1 teaspoon nut butter on remaining apple slices. 3 Sandwich spread apple slices with cut-out apple slices to make pinwheels. Serve immediately.

Fruity fl HFG N THE

KIDS I HEN KITC

b bs! maki ese oh-so-easy tasty treats full of fruity goodness.

SEPTEMBER 2021 HEALTHY FOOD GUIDE

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fibre in bread

10 dairy-free snacks

your guide to frozen dinners

The fats that love you back!

Photography: iStock.

Along with leg warmers and neon lycra, the low-fat mantra of the 80s is a thing of the past. These days, we know that fats don’t have to be avoided as part of a healthy diet. But it is important to note the different types of fats. Consuming too much saturated or trans fat is still linked to high cholesterol and an increased risk of heart disease. But the Heart Foundation now recommends that healthy people can eat full-fat milk, cheese and yoghurt as part a heart-healthy diet. And the healthiest fats are found in avocados, oily fish (like salmon) nuts, seeds, olives and olive oil. So dig in!

SEPTEMBER 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.

Sweet & juicy Mandarins are available until mid-spring, and there are lots of good reasons to pop them in your shopping trolley! They’re packed with vitamin C to help strengthen your immune system, provide fibre for a healthy gut, and are low in kilojoules, with just 150kJ (36cal) per mandarin. Plus, they come in their own environmentally friendly packaging! Here are three of the most common varieties:

MANDARINS

SUMO CITRUS This supersized variety is easy to peel and seedless. You can identify these mandarins by their distinguishable top knot (hence their name). They make an ideal sweet snack. AFOURER This variety has distinct, dark orange skin and is also easy to peel. Afourer mandarins are super juicy and usually seedless.

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Photography: iStock & Devin Hart.

! w o n n o s a e s In

IMPERIAL The most popular variety, these mandarins are the first to appear in supermarkets each year. They are super sweet with few seeds, so perfect for lunchboxes.

Shelf Watch The slice is right!

Supercharge your sandwich with Bürgen Prebiotic Wholemeal & Spelt. Just two slices contain over one-quarter of your daily needs of gut-loving ﬁbre.

ways with

MANDARINS

Add mandarin segments to a salad of finely sliced fennel and parmesan.

Squeeze mandarin juice into a marinade for chicken.

Whip up a fresh fruit salsa made with mandarin to serve with grilled fish.

Per 2 slices: 862kJ (206cal), 9.1g protein, 31.6g carbs, 9.2g fibre, 333mg sodium

Gluten-free fuel

Made with the goodness of apples, buckwheat and seeds, Fine Fettle Fruitly Apple & Sultana Granola is a nutritious way to start the day when paired with milk or yoghurt. Per 50g serve: 881kJ (211cal), 9g protein, 1.5g sat fat, 11.7g sugars, 6.4g fibre

Milk it!

Dairy Farmers Bone Active Milk is higher in bone-strengthening calcium than a regular milk. It also contains phosphorous, an important mineral that supports bone health. Per 250ml serve: 575kJ (138cal), 11.3g protein, 2g sat fat, 400mg calcium

On the pulse

Made with 60 per cent vegetables, Heinz Plant Proteinz Thai Red Curry With Chickpea & Pumpkin is the perfect quick and easy desk lunch. Per 330g pouch: 1470kJ (352cal), 18.5g protein, 40.6g carbs, 8.6g fibre, 645mg sodium

Snack smarter

Tasti Super Food Wholefood Balls Quinoa + Dark Cacao are a healthy snack for your handbag or desk drawer, and contain no added sugar. Per 3 balls: 460kJ (110cal), 2.1g protein, 1g sat fat, 17g carbs, 14.3g sugars, 3.1g fibre

SEPTEMBER 2021 HEALTHY FOOD GUIDE

shop easy

bread?

N r out of five Australians n’t get enough gut-loving e, but choosing the right e of bread willl help to dge the gap. HFG reveals most fibre-filled loaves.

Look for a loaf with at least 5g fibre per 100g

Is all fibre the same? There are many types of fibre, each with unique health benefits and with a different role to play. Grain foods like bread, rice and oats have specific fibres that are not found in other high-fibre

healthyfood.com

foods like fruit, vegetables or legumes. Research has linked diets high in fibre from whole grains with protection against heart disease, diabetes and even certain cancers.

How much fibre do you need? Men should aim to eat at least 30g fibre per day, while women should aim for at least 25g fibre per day. The more, the merrier! Unfortunately, most people fall short of these targets, with men and women consuming an average of 25g and 21g a day respectively. If you need to bump up your fibre intake, do so slowly and drink plenty

of water while you’re at it to prevent digestive discomfort.

What breads contain the most fibre? There’s a huge variation in fibre content among different brands, so use the per 100g nutritional information on the back of the packaging to compare products. Look for a loaf with at least 5g fibre per 100g. On average, white bread contains 1g fibre per slice, while multigrain and wholemeal varieties offer 2–3g fibre per slice. The most fibre-filled option is wholemeal bread with added grains and seeds — this can provide as much as 4–5g fibre per slice.

Photoggraphy: iStock.

ibre is well-known for regulating bowel habits, but that’s not its only role in encouraging good health. Eating enough fibre also helps balance blood sugars and even supports a healthy ticker by lowering cholesterol levels. Plus, fibre is super satisfying, so eating high-fibre foods can prevent pesky hunger pangs.

LOWEST IN FIBRE

0.4g

1.6g

1.7g

1.8g

per slider

per 2 slices

per thin

per wrap

fibre

Brioche Gourmet Brioche Sliders 2.4g fibre per 100g

fibre

Tip Top Sunblest Soft White Sandwich

Abbott’s Sandwich Thins White Sourdough

2.7g fibre per 100g

4.2g fibre per 100g

fibre

Mission Original Wraps 2.6g fibre per 100g

HIGH IN FIBRE

3.1g fibre

per 2 slices

4.5g fibre

per 2 slices

4.8g fibre

per 2 slices

fibre

per 2 slices

Alpine Breads Sour Rye

Helga’s Gluten Free Soy & Linseed

Tip Top 9 Grain Original

Helga’s Wholemeal Grain

3.9g fibre per 100g

5.4g fibre per 100g

6.5g fibre per 100g

6.4g fibre per 100g

8.1g

9.2g

11.6g

per wrap

per 2 slices

per roll

HIGHEST IN FIBRE

6.3g fibre

per 2 slices

Wonder White High Fibre Sandwich 8.5g fibre per 100g

fibre

Simson’s Pantry Wholegrain & Seeds + Fibre Large Wraps 11.5g fibre per 100g

fibre

Bürgen Wholemeal & Seeds 10.8g fibre per 100g

fibre

Macro 85% Lower Carb Linseed & Sunflower Bread Rolls 14.5g fibre per 100g

SEPTEMBER 2021 HEALTHY FOOD GUIDE

s u o i c i l e Simply D Nutrisoy Tempeh and Soyco Tofu make the most delicious Asian dishes come to life

Stir-fried vegeta with tofu or tem Serves 4 Hands-on time 2 Cooking time 10 min 1 x 300gm pack of Nutrisoy Tempeh or Soyco Tofu 1 tbsp sesame oil ½ tbsp garlic, crushed 3 shitake mushrooms, soaked, then sliced 1 small onion, sliced ½ small red capsicum, cut into thin strips ½ carrot, cut into thin strips 1 celery, chopped 1 bunch baby bok choy, sliced 1 small broccoli, sliced ¼ Chinese cabbage, sliced 1 tbsp light soy sauce 1 pinch of white pepper

Rich source of protein

pan on medium and heat up sliced tofu for 1 minute on each side. 2 In a wok or large frying pan, heat oil on high, put the garlic in and stir for roughly 1 minute until it looks brownish. 3 Add onion and capsicum, and stir for another 1 minute. 4 Add tempeh or tofu and the rest of the vegetables, then stir. 5 Add soy sauce and pepper, stir for 2 minutes until all heated through, and serve. Nutritious

All eight essential amino acids Low in saturated fats

Available in additional flavours

Cholesterol free

Non-genetically modified

Contains cancer-fighting phytoestrogens Easy to digest

Very versatile

Available from selected Coles and independent supermarkets. For further information and recipes please visit www.nutrisoy.com.au or phone 02 9316 5171

shop easy

this vs that You’ve made friends with salad, but which leafy green base is healthiest? HFG compares two popular choices.

VITAMIN C For a strong immune system ICEBERG LETTUCE

2mg BABY SPINACH

11mg IRON To transport oxygen ICEBERG LETTUCE

0.3g

Lettuce 19kJ (5cal) per cup

Spinach

BABY SPINACH

0.8g

31kJ (7cal) per cup

FOLATE Important for mums-to-be ICEBERG LETTUCE

BABY SPINACH

Photography: iStock.

is...

➜ higher in vitamin C ➜ higher in iron ➜ higher in folate ➜ higher in beta carotene

12mcg BABY SPINACH

73mcg BETA CAROTENE Supports eye health ICEBERG LETTUCE

58mcg

The winner?

Both are deserving of a place in your fridge’s vegie crisper drawer because they both contribute to your five daily serves of veg and are versatile, low-kilojoule salad additions. However, baby spinach outperforms iceberg lettuce in terms of good-foryou micronutrients.

BABY SPINACH

1895mcg SEPTEMBER 2021 HEALTHY FOOD GUIDE

shop easy 10 O F T H E B E S T

DAIRY-FREE

SNACKS HFG N

Satisfy hunger pangs by dipping raw vegie sticks into hoummos

healthyfood.com

Photography: iStock.

DIETITIA APPROVED

If milk, yoghurt and cheese are off the menu, enjoy these tasty, dairy-free snacks that get our dietitian’s tick of approval.

Homemade sweet potato chips

Per small sweet potato tossed in 1 tsp oil: 747kJ (179cal), 3.7g protein, 4.8g fat, 0.7g sat fat, 27.8g carbs, 11g sugars, 5.1g fibre, 20mg sodium

Carman’s Cranberry, Blueberry & Goji Super Berry Muesli Bars Per 45g bar: 818kJ (195cal), 5g protein, 8.6g fat, 1.7g sat fat, 23.1g carbs, 6.8g sugars, 3g fibre, 11mg sodium

Per 25g bar: 355kJ (85cal), 2.3g protein, 3.3g fat, 0.5g sat fat, 13.7g carbs, 10.3g sugars, 3.3g fibre, 1mg sodium

Per 20g serve: 397kJ (95cal), 1.4g protein, 4.9g fat, 0.5g sat fat, 10g carbs, 0.2g sugars, 2.7g fibre, 72mg sodium

Kez’s Kitchen Choc Mud Fruit Bars

Cobbs Natural Popcorn Sea Salt

Bürgen Wholemeal & Seeds with avocado

Per 1 slice bread & ¼ avocado: 715kJ (171cal), 6.9g protein, 7.9g fat, 1.1g sat fat, 13.3g carbs, 4.4g sugars, 10g fibre, 227mg sodium, 56mg calcium

TOP PICK!

Per 25g hoummos & 1 cup raw vegies: 231kJ (55cal), 1.4 protein, 1.7g fat, 0.4g sat fat, 5.6g carbs, 3.4g sugars, 187mg sodium

Per serve (1 cup soy milk & 1 banana): 911kJ (218cal), 11.4g protein, 7.8g fat, 1.3g sat fat, 23.5g carbs, 14.3g sugars, 3g fibre, 120mg sodium, 405mg calcium

Per 90g can: 629kJ (150cal), 16.5g protein, 9.4g fat, 1.1g sat fat, <1g carbs, <1g sugars, 339mg sodium, 1030mg calcium

Per 20g serve: 419kJ (99cal), 2.3g protein, 5.9g fat, 3g sat fat, 8.3g carbs, 3g sugars, 2.3g fibre, 11mg sodium

SSS Foods Hommus Natural with raw vegie sticks

Banana John West smoothie Protein+ made with Vitasoy Calcium Rich Soy Protein+ Tuna Chilli

The Happy Snack Co Roasted Chickpeas Dark Choc

Handful of raw, unsalted mixed nuts

Per 30g: 824kJ (197cal), 4.7g protein, 18.6g fat, 2.2g sat fat, 2.4g carbs, 1.2g sugars, 2.4g fibre, 1mg sodium

SEPTEMBER 2021 HEALTHY FOOD GUIDE

shop easy

YOUR GUIDE TO

frozen dinners F

rozen and e they may be convenient, not all of them meet the good-for-you criteria. So, if you fancy a handy frozen dinner, here’s what you need to know to enjoy a healthier microwave meal.

What’s cooking? From gourmet risottos and Asian stir-fries to traditional meat and three veg meals, you name it, you’ll find it in the freezer section of your local supermarket. HFG takes a look at what’s on offer.

➜ PORTION CONTROLLED If you’re trying to lose weight, you might have sampled the large range of portion-controlled frozen meals available nowadays. While these dinners are light on kilojoules, they can be low in hunger-busting protein and high in sodium, which is bad news for heart health.

healthyfood.com

Boost the fibre of any microwave meal by adding a side salad or a cup of steamed frozen vegetables.

➜ HEALTH-CENTRIC Edamame beans, pepitas, kale, chia seeds, freekeh… You no longer have to scour the shelves of your local health food store for these trendy ingredients as they are often included in mainstream frozen meals. But buyer beware: meals made with these healthy ingredients can still be high in saturated fat and sodium.

➜ PLANT-BASED The meat-free trend has made its way into convenient ready-made meals, too, but just because something is ‘plant-based’ doesn’t mean it’s automatically healthy. Meat-free meals can be particularly high in sodium due to the addition of salty meat alternatives, such as ‘chickenless’ chicken, plant-based meatballs and ‘non’ burgers.

Photography: iStock.

Handy? Not alw healthie

CONVENIENT CUISINE CHECK POINTS ➜ TRADITIONAL You’ll find plenty of home-style favourites in the supermarket freezer section, such as macaroni cheese, chicken parmigiana and beef lasagne. Depending on the manufacturer, these meals can be packed with excessive kilojoules and, like most frozen meals, be high in sodium and saturated fat as well.

➜ FITNESS-FOCUSED High-protein meals help to build lean muscle mass and keep you feeling full for longer, so these options are a wise idea. As a general rule of thumb, fitnessfocused meals are the best of the frozen meal bunch, but you should still check the label for added salt, sugars and fat.

For a healthier, dietitianapproved frozen dinner, look for the following on nutrition labels at the back of the box: A simple ingredients list made up of real, whole foods. Around 1700kJ (400cal) per serve or less to keep portion size in check.

What about frozen pizzas?

At least 15g protein per serve. Protein satisfies a grumbling tummy for longer than a low-protein meal.

Just like ready-made meals, there’s a lot of variation among frozen pizza slices. Pizzas topped with processed meats like ham, salami and prosciutto tend to contain the most saturated fat and sodium. Vegetarian and seafood pizzas can be slightly healthier choices. If your go-to convenient meal is a whole frozen pizza, a healthier option is to split it between a few dinner buddies and serve with a homemade salad.

Less than 5g saturated fat per serve to keep your ticker healthy. Creamy sauces and processed meats, like bacon and sausages, can ramp up the saturated fat content. Less than 700mg sodium per serve for heart health.

HFG RECOMMENDS

Core Powerfoods Deep South Chilli Per 350g serve: 1740kJ (416cal), 40g protein, 7.7g fat, 1.9g sat fat, 43.1g carbs, 9.8g sugars, 216mg sodium

TOP PICK!

Super Nature Super Pulses Lemon Ginger Chicken

Lean Cuisine Spaghetti Bolognese

Coles PerFORM Lean Lemon Pepper Chicken

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

Per 280g serve: 1310kJ (314cal), 21g protein, 7g fat, 2.8g sat fat, 37.2g carbs, 7g sugars, 4.2g fibre, 596mg sodium

Per 330g serve: 1470kJ (352cal), 32.3g protein, 11.6g fat, <1g sat fat, 23.1g carbs, 7.3g sugars, 12.9g fibre, 462mg sodium

SEPTEMBER 2021 HEALTHY FOOD GUIDE

Your budget-friendly Each day’s menu gives you… • About 8700kJ (about 2000cal) for weight maintenance • More than 40g fibre to keep you satisfied • Less than 2000mg sodium to support a healthy heart • 100% of your vitamin A, C & E needs for good immunity • 2 to 3 low-cost snacks you can eat on the go

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

healthyfood.com

MONDAY

TUESDAY

Breakfast • Avocado toast 2 slices wholegrain toast with ¼ avocado, 2 slices cheese & 1 small tomato • 1 regular flat white (2600kJ/620cal)

Breakfast • PB Weet-Bix & berries 3 Weet-Bix & 1 cup milk topped with ¼ cup fresh blueberries & 1 tbs natural peanut butter • 1 regular flat white (2700kJ/650cal)

Lunch • Tuna & vegie bowl 1 x 125g microwavable brown rice cup, 1 x 150g microwavable steamed mixed veg pouch, 1 x 95g can tuna in oil (drained) & 1 tsp soy sauce (2000kJ/480cal) Dinner • Pumpkin, cauliflower & spinach curry (p52) • ½ papaya (2000kJ/480cal) Snacks • 1 x 170g tub reduced-fat plain yoghurt & 10 strawberries • 1 carrot, 1 tbs hoummos & 30g raw unsalted nuts (2100kJ/500cal)

Daily total 8700kJ (2080cal)

Lunch • Leftover Pumpkin, cauliflower & spinach curry with quinoa (p52) • 1 cup pineapple (2200kJ/530cal) Dinner • Chickpea, roasted capsicum & broccoli pasta (p42) • ½ papaya (1900kJ/450cal) Snacks • 4 wholegrain crackers topped with ¼ avocado • 1 slice cheese & 2 hard-boiled eggs • 1 x 130g can reducedsalt baked beans (1900kJ/450cal)

Daily total 8700kJ (2080cal)

WEDNESDAY Breakfast • Dark chocolate orange oats (p54) • 1 regular flat white (2500kJ/600cal) Lunch • Leftover Chickpea, roasted capsicum & broccoli pasta (p42) • 10 strawberries (1900kJ/450cal) Dinner • Honey soy chicken & cashew stir fry (p48) • 2 squares 70% cocoa dark chocolate (2500kJ/600cal) Snacks • 4 wholegrain crackers topped with ¼ avocado • 1 carrot, 1 tbs hoummos & 30g raw unsalted nuts (1800kJ/430cal)

Daily total 8700kJ (2080cal)

meal plan THURSDAY

FRIDAY

Stay on track — & on budget — with this inexpensive meal plan!

SATURDAY

Breakfast • Avocado toast (see Monday) • 1 regular flat white (2600kJ/620cal)

Breakfast • PB Weet-Bix & berries (see Tuesday) • 1 regular flat white (2700kJ/650cal)

Breakfast • Dark chocholate orange oats (p54) • 1 regular flat white (2500kJ/600cal)

Lunch • Leftover Honey soy chicken & cashew stir-fry (p48) • 1 apple (2400kJ/570cal)

Lunch • Leftover Lemon, garlic & chili fettuccini marinara (p51) • 1 carrot & 1 tbs hoummos (2400kJ/570cal)

Lunch • Baked beans on toast 2 slices wholegrain toast topped with 1 x 220g can reduced-salt baked beans (1700kJ/400cal)

Dinner • Meat-free Mexican pizza (p47) • 1 cup pineapple (2200kJ/530cal)

Dinner • Pork larb with steamed bok choy (p44) • Hasselback apple & pecan crumble with ice-cream (p66) (3300kJ/790cal)

Dinner • Lemon, garlic & chilli fettuccini marinara (p51) (1800kJ/430cal) Snacks • Homemade smoothie made with 1 cup milk, 2 tbs yoghurt, 1 frozen banana & ½ cup frozen blueberries • 1 x 130g can reducedsalt baked beans (1900kJ/450cal)

Daily total 8700kJ (2080cal)

Snacks • 1 x 170g tub reduced-fat plain yoghurt & 10 strawberries • 2 hard-boiled eggs & 1 cup carrot & cucumber sticks (1400kJ/330cal)

Daily total 8700kJ (2080cal)

Snacks • 1 apple & 30g raw unsalted nuts • 1 cup carrot & cucumber sticks (1300kJ/310cal)

Daily total 8800kJ (2100cal)

SUNDAY Breakfast • Poached eggs on toast 2 eggs, 1 slice wholegrain toast, 1 oven-baked hash brown & 5 mushrooms cooked in olive oil • 1 regular flat white (2700kJ/650cal) Lunch • Tuna & salad wrap 1 x 95g can tuna in oil (drained), 1 slice cheese, 1 tsp mayo, lettuce, tomato, beetroot & carrot in a wholemeal wrap (2400kJ/570cal) Dinner • Red curry chicken meatballs & sweet potato noodles (p74) • 1 cup pineapple (2500kJ/600cal) Snacks • 1 x 170g tub reduced-fat plain yoghurt & 10 strawberries • 2 cups popcorn (1100kJ/260cal)

Daily total 8700kJ (2080cal)

SEPTEMBER 2021 HEALTHY FOOD GUIDE

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BETTER treatment. BETTER outcomes. BETTER cancer care for kids.

at thebetterchallenge.org.au

This September, we’re asking you to run, walk or roll 90kms to support medical research to help kids with cancer. Almost 90 children are diagnosed with cancer every month in Australia. By joining us in The Better Challenge, you’ll be supporting research to help them get better for good.

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

diabetes friendly

¼ cup plain flour , 1 teaspoon smoked paprika plus extra, to serve fillets, 400g firm white fish cut into long thin strips oil 2 tablespoons olive law kit 1 x 350g packet broccos d 1 x 200g packet shredde carrot juice 2 tablespoons lemon tarragon ¼ cup parsley, dill & seafood sauce rolls, split 4 crusty wholegrain 60g baby spinach leaves Lemon wedges, to serve

in a large bowl Add fish, 1 Place flour and paprika in a large frying pan over tossing to coat Heat oil fish and cook for 2 minutes medium high heat Add and cooked through each side or until golden cranberry sachet from 2 Meanwhile, remove g for another use Place broccoslaw kit, reservin dressing, carrot and juice broccoslaw, supplied well to combine in a large bowl, tossing and 1 tablespoon water 3 Place seafood sauce to combine in a small jug, mixing mixture, then top with slaw the 4 Fill rolls with half sauce and sprinkle with fish Drizzle over seafood slaw spinach to remaining extra paprika Add baby with spinach salad and dogs fish Serve mixture side lemon wedges on the

prep: Vikki Moursel as. ng: Berni Smith es. Food

Smoky fish dogs

Cost per serve $4.60 mins Cook time 5 mins Serves 4 Prep time 10

hy: Jeremy Simons. Styl

way meals when you Why splash out on takea ier versions at home? can make tastier, health

Recipes: L z Macri. Photograp

b a 4 F w a fake ays

READY IN 15 mins

2039kJ/488cal Protein 26 9g Total fat 26 5g Sat fat 4 5g Carbs 31 2g

SEPTEMB

Sugars 10 8g Fibre 8 2g Sodium 581mg Ca cium 108mg Iron 2 6mg

GU 021 HEALTHY FOOD

healthyfood com

PER SERVE 2039kJ/488cal Protein 26.9g Total fat 26.5g Sat fat 4.5g Carbs 31.2g

Sugars 10.8g Fibre 8.2g Sodium 581mg Calcium 108mg Iron 2.6mg

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,

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

HIGH

PROTEIN

PER SERVE

Kilojoules

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.

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.

SEPTEMBER 2021 HEALTHY FOOD GUIDE

References WAIT, I CAN EAT THAT?! p16 CSIRO. 2021. New CSIRO tool to combat Australia’s #1 diet issue. Available at www.csiro.au Accessed July 2021. Fayet-Moore, F & Pearson, S. 2015. Interpreting the Australian dietary guideline to “limit” into practical and personalised advice. Nutrients. 7(3): 2026–43. National Health and Medical Research Council. 2017. Discretionary food and drink choices. Available at www.eatforhealth.gov.au Accessed July 2021.

NO APPETITE? HOW TO EAT WELL DURING CANCER TREATMENT, p30 Better Health Channel. 2014. Cancer and malnutrition. Available at www.betterhealth.vic.gov.au Accessed June 2021. Cancer Council. 2021. Cancer side effects. Available at www.cancer.org.au Accessed June 2021. Cancer Council Victoria. 2021. Nutrition. Available at www.cancervic.org.au Accessed June 2021.

WASTE NOT, WANT NOT! 20 WAYS TO FIGHT FOOD WASTE & SAVE MONEY, p22 Department of Agriculture, Water and the Environment. 2021. Tackling Australia’s food waste. Available at www.environment. gov.au Accessed June 2021. Department of Agriculture, Water and the Environment. 2021. Working together to reduce food waste in Australia. Available at www.environment. gov.au Accessed June 2021. Foodbank. 2021. Food waste facts. Available at www.foodbank.org.au Accessed June 2021. OzHarvest. 2019. Fight food waste. Available at www.ozharvest.org Accessed June 2021. OzHarvest. 2021. Food waste facts. Available at www.ozharvest.org Accessed June 2021.

SHOPPING NEWS, p80 Dr Joanna. 2021. Food library: Fruit. Available at www.drjoanna.com.au Accessed June 2021. Flower Power. 2021. Afourer mandarin. Available at www.flowerpower.com.au Accessed June 2021. Flower Power. 2021. Imperial mandarin. Available at www.flowerpower.com.au Accessed June 2021. Victorian Citrus Farms. 2021. Mandarins. Available at www.victoriancitrusfarms.com.au Accessed June 2021. WA Citrus. 2021. Season and varieties. Available at www.wacitrus.com.au Accessed June 2021. Woolworths. 2021. Fresh seasonal picks: Mandarins. Available at www.woolworths.com.au. Accessed June 2021.

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HOW MUCH FIBRE IS IN BREAD? p82 CSIRO Total Wellbeing Diet. 2021. How much fibre should I eat? Available at www.totalwellbeingdiet.com Accessed June 2021. Grains & Legumes Nutrition Council. 2017. Australians are falling short on cereal fibre. Available at www.glnc.org.au Accessed June 2021. National Health and Medical Research Council. 2019. Nutrient reference values: Dietary fibre. Available at www.nrv.gov.au Accessed June 2021.

ADVERTISING PROMOTION

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hot

Look for these top products on store shelves in September.

Golden drop

Gentle touch

Fibre boost

Create your own Italian-inspired masterpiece by adding a splash of Mazzetti L’Originale Balsamic Vinegar in fresh salads, or drizzle the Gold Label version over grilled vegies and meats.

Ecostore Baby Foaming Body Wash & Shampoo is ideal for sensitive skin. Fragrance free and made from the mildest plantand mineral-based ingredients, it’s available at supermarkets.

Encourage a healthy gut with Kfibre. This prebiotic fibre is full of microbiome-supporting benefits and is suitable for all stages of life, ranging from young children to grandparents.

Sweet treat

Hearty start

Quality bake

Available in apple, strawberry and banana, South Australian Gourmet Food Company Fruit Custard is deliciously creamy and provides more than 30 per cent of your daily fibre per pouch.

Made from Australian wholegrain oats blended with 10g of plant protein, Carman’s Protein Rich Almond, Vanilla & Cinnamon porridge fills you up and keeps you feeling satisfied for longer.

Want to whip up deliciously moist muffins and cakes? Try using Grove Avocado Oil the next time you bake. It’s also naturally high in nourishing ‘good’ fats and antioxidants.

Ask the expert…

Kathleen Alleaume

I had a blood test due to low energy, and this revealed I am low in iron. I’m not a huge eater of red meat, so what are some other ways to get more iron in my diet? Amanda, via facebook

While red meat is a great source of iron, this important mineral which helps to carry oxygen around the body is also widespread in plant-based foods, including whole grains (quinoa and buckwheat), legumes (lentils and chickpeas), nuts and seeds, dried fruits (apricots, dates and prunes), dark green leafy vegetables and soybean (tofu). However, the iron in plant-based foods (called non-haem iron) is not as well absorbed by the body compared to the haem iron in animal-based foods, such as meat, chicken, fish and eggs. To help increase your absorption of non-haem iron, eat foods rich in vitamin C. This means adding tomatoes, berries, kiwifruit, capsicum, spinach, broccoli and citrus fruits to your meals. For breakfast, try muesli with nuts, seeds and berries or an omelette with spinach and mushrooms. For lunch, have a wholegrain wrap with falafel, hoummos and tomato, and cook up a tofu stir-fry with cashews, broccoli and quinoa for dinner.

mins with

Kathleen

Favourite vegetable?

Mushrooms

(so versatile)

healthyfood.com

Go-to takeaway?

Best pantry shortcut item?

Sashimi bento

How long have you been a nutritionist?

20 years

Rolled oats

Morning or afternoon exerciser?

Morning always

Photography: iStock.

Kathleen Alleaume is a nutritionist and exercise physiologist, mum of three and founder of The Right Balance. As a trusted voice in the nutrition and fitness fields, Kathleen has a unique ability to translate the latest scientific breakthroughs and important key messages to educate people. Connect with her at www.therightbalance.com.au or @therightbalance_

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. Recipes per serve have at least 250mg calcium. Recipes per serve have 4.5mg (or more) iron. Amount of vegetable serves per recipe serve.

ügluten free üdairy free

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

üvegetarian

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.

üdiabetes 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).

Reci Chicken

Vegetarian

Almost fried chicken ...............64 Chicken & prawn pad Thai ....64 Honey soy chicken & cashew stir-fry GF ...............48 Pasta with chicken, tomatoes, balsamic & capers ...............42 Red curry chicken meatballs & sweet potato noodles.........74 Satay chicken noodles ............68

Chickpea, roasted capsicum & broccoli pasta ...................42 Meat-free Mexican pizzas ....47 Pumpkin, cauliflower & spinach curry with quinoa GF .........52 Satay tofu pasta salad with sugar snap peas...................42

Lamb & pork

Apple & nut butter pinwheels..................77 Apple pie oats ..........................57 Dark chocolate orange oats...........................54 Hasselback apple & pecan crumble ....................66 Overnight espresso oats ........58

Chorizo pan pasta ...................73 Ham, tomato & zucchini pizzas .....................62 Midweek rump GF .................71 Pork larb with steamed bok choy GF .......44 Tandoori lamb chops & rainbow jewel salad GF ....74

Seafood

Chicken & prawn pad Thai ....64 Lemon, garlic & chilli fettuccine marinara .............51 Smoky fish dogs ......................60

Breakfast & sweet treats

that a GF indicates 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.

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.

SEPTEMBER 2021 HEALTHY FOOD GUIDE

ESSENZA The reﬁned signature bubbles of S.Pellegrino sparkling water mixed with vibrant blends of delicious Mediterranean fruit ﬂavours.

NO SUGARS NATURAL FLAVOURS ZERO CALORIES Available at Woolworths, Independent Retailers and selected Cafes Visit sanpellegrino.com/au/en