Australian Healthy Food Guide

bring back
the sandwich...
A simple wholemeal sandwich can help you

reach your 48g whole grain target AND
provides you with a whole range of nutrients!
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RECIPES & TRUSTED ADVICE FOR YOUR HEALTH
AUSTRALIAN
healthyfood.com FEBRUARY 2021 $6.70 (incl. GST)
The real Summ

er berry smo
oth
ie b
SUPER’
ow
l
FOODS
for a longer, healthier life
Easy lunches
for work
& school
Save time
and calories
Meal prep like a PRO!
EXPERT ADVICE
BRAIN FOOD
for kids!
Family PICNIC TIME!

PLUS... Foods to help psoriasis ● Best vego buys ● Sugar in kids’ snacks
Welcome
HFG loves a picnic! During these
warmer months, you’ll often find
us sitting under a tree together on
a rug at lunchtime sharing a feast
of healthy goodies while enjoying
the sunshine. It’s a great way to catch
up as the team ’decompresses’ outside the office,
and no one walks away hungry! Inspired by our little EDITOR’S TOP PICK
gatherings, our picnic lunch menu on page 44 has
been designed to be shared with family or friends
while enjoying the great outdoors — or even in your
own backyard. Time to dust off the picnic rug!
There’s plenty more lunch inspiration in this issue.
If you’re returning to work or have kids starting back
at school, our vegie slices (p36) and gluten-free lunch ideas
(p68) are fast and easy — and so tasty too. We also talk to
expert child nutritionist Kate Wengier about how to boost
your kids’ brainpower (p16) with food to set them up for If you love a good
success in the classroom. smoothie, try our
But don’t forget about breakfast! Start the day right by spoonable smoothie
recharging your body — our fruity brekkie smoothie bowls brekkie bowls — so
yummy and filling!
(p64) should do the trick. Enjoyed best when served with
a side of your favourite health food magazine!
p67
Alison
Alison Kirkman, Managing Editor
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FEBRUARY 2021 HEALTHY FOOD GUIDE 3

contents F E B RUA RY 2 0 2 1
80
61
live well
16 BOOST YOUR KIDS’ BRAIN POWER What kids
eat can impact their capacity to learn. Family
dietitian, food educator and mother of four Kate
Wengier explains how.
20 ARE SUPERFOODS REAL? An odd assortment

of superfoods has been sharing the spotlight
— but are ’superfoods’ real, and if so, could the real
superfoods please stand up?
RECIPES & TRUSTED ADVICE FOR YOUR HEALTH
AUSTRALIAN
26 EAT TO HELP YOUR SKIN Psoriasis is a common
skin disease — but its knock-on health effects can
be anything but skin deep. Karen Fittall investigates
healthyfood com FEBRUARY 2021 $6.70 (incl
the role diet can play.
The real
GST)
er berry smo
Summ oth
ie b
SUPER’
30
ow
l
BEGINNER’S GUIDE TO MEAL PREP HFG’s easy

FOODS
for a longer, healthier life
guide to meal prep will save you time, energy and
Easy lunches money — and may even help you lose weight!
for work
& school
Save time
and calories
ON THE COVER
Meal prep like a PRO!
EXPERT ADVICE
BRAIN FOOD
for kids!
The real super foods ... 20 Easy lunches for work & school... 68
Family PICNIC TIME!
PLUS... Foods to help psoriasis ● Best vego buys ● Sugar in kids’ snacks
Meal prep like a pro... 30 Brain food for kids... 16
4 healthyfood.com
75
cook fresh
36 SLICE OF LIFE Veg-packed
slices full of eggs and flavour
44 ROLL OUT THE RUG Light,
tasty food for a family picnic
53 MEAL FOR ONE Our cheesy
mushroom pasta will hit the spot
54 5pm PANIC Weeknight meals
ready in 30 minutes or less
64 SMOOTH START Nutritious,
easy smoothies for brekkie
68 TOTALLY TOTE-ABLE LUNCH
IDEAS! Great for work or school
76 LITTLE SMOOTHIE The kids
52
will love Berry Piggy Smoothie
shop easy
79 CAPSICUM IT! Five ways to
regulars
3 WELCOME
make the most of vitamin C-rich, 8 YOUR SAY
in-season capsicum
Subscribe
10 NEWS BITES
80 SHOPPING NEWS Seven
90 YOUR LOW-KJ
varieties of lettuce that each have
MEAL PLAN
their own taste and character
92 SUBSCRIPTION for your chance to
82 10 OF THE BEST SPECIAL OFFER
VEGETARIAN BUYS Just heat,
94 HOW MUCH DO
eat and serve for lunch or dinner
I NEED TO EAT?
84 HOW MUCH SUGAR IS IN
96 REFERENCES
KIDS’ SNACKS? HFG checks out
the favourites to help you choose 98 YOUR QUESTIONS
86 THIS vs THAT Is pasta made ANSWERED

from legumes any healthier than 99 RECIPE INDEX
wholemeal pasta? Find out here!
88 YOUR GUIDE TO LUPIN All
you need to know about the rising
star of the legume world Turn to p92 to subscribe!

Why you can trust
AUSTRALIAN
EDITORIAL TEAM
Managing Editor Alison Kirkman
editor@healthyfoodguide.com.au
Dietitian Caroline Trickey Healthy Food Guide (HFG) We give unbiased opinions
APD, BSc (Nutr & Diet) magazine is your complete and are not affiliated with
Art Director Nerida Shield guide to healthy eating. any food manufacturers. All
Subeditor Dan Winter Our recipes use easy-to-find, branded food in HFG has been
affordable ingredients. Cook approved by our dietitians.
Digital Content Creator Stephanie Hinton
with HFG, and you’ll always Advertisers cannot influence
Contributors
enjoy a nutritious meal. editorial content.
Julz Beresford, Niki Bezzant, Bryce Carleton,
Karen Fittall, Chrissy Freer, Michaela Le
Compte, Amanda Lennon, Vanessa Levis,
Liz Macri, Vikki Moursellas, Mark O’Meara,
Tracy Rutherford, John Paul Urizar, You can trust our advice. All our Dietitians review all our
Kristen Wilson health information is supported articles so that they’re always
Contributing dietitian by solid scientific evidence, accurate and up-to-date. We
Kate Wengier not media fanfare. We smooth also publish our references
out any confusion caused in the magazine and online
ADVERTISING SALES by ‘pseudoscientists’. at healthyfood.com
National Advertising Manager
— Health & Food Titles
Melissa Fernley, (02) 9901 6191 Every recipe in Healthy Food Guide is healthy
mfernley@nextmedia.com.au cook fresh
Our recipe writers work with
5pm
Advertising Manager cook s tip
qualified dietitians to develop

This recipe can also be
you’ll need… made using spinach &
cheese-f lled ortel ini
in place of dry pasta
Bianca Rampal, (02) 9901 6327 PESTO
panic! Turn a handful of ingredients nto

IRON
rich! all our meals. A nutritional
nourishing fam ly meals a l on
brampal@nextmedia.com.au LEGUME PASTA 25

mins
the tab e in 25 minutes or less!
MONDAY analysis is provided for every

Summer pesto pasta salad
Advertising Manager (NZ) recipe. We test each meal

Serves 4 Cost per serve $3 05
diabetes f iendly vege a ian
CHERRY OMATOES
250g legume-based pas a 1 Cook pas a as per directions
½ cup pesto on pack Drain and a low o cool
2 zucchini 1 sliced thinly for a few minutes befo e tossing
twice to ensure it works and

lengthways 1 spi a ised with pesto
Lucy Malcolmson, +6427 493 9521

or grated 2 Add sliced zucchini to a frying
250g cherry or grape pan with a drizzle of ex ra-virgin
BABY SPINACH
tomatoes halved olive oil for about 1 minu e on
½ cup pi ted black olives medium heat
⁄³ cup reduced-fat feta 3 Mix he fried and spiralised
crumbled zucchini toma oes olives feta
tastes great! Turn to p99 to

1x 100g bag baby and the spinach leaves in a large
lucy@nextmedia.com.au
spinach bowl Se p inkled
2 tablespoons wit p nenuts
pinenuts toas ed
F TA
plus
read about our recipe badges.

+ zucchini
+ black olives
Production Manager Peter Ryman

+ pinenuts
54 55
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Phil Ryan, phil.ryan@hlmedia.co.nz 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
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6 healthyfood.com
E
BREKKIE
With a delicious & nourishing bowl of goodness to help support your digestive balance.
EXPLORE THE FULL RANGE IN THE CEREAL AISLE.

yoursay Got something to share? Connect with us …
Australian Healthy @hfgaustralia hfgaustralia @HFGAustralia

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LETTER OF THE MONTH PRIZE

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WORT95
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How to channel your inner vegetarian $65
Healthy Food Guide has inspired my inner vegetarian. I’ve read
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With 16 avocados per
Tuna, tomato &
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Sharing healthy spend more time enjoying time for cooking at high
habits with my family, and less time temperatures than other
For her birthday I gave my stressing over dinner. oils, due to its very high
daughter the November issue
Note: ‘Your say’ letters may be edited for length and content.
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of HFG. She works mostly from Your Say and you could
home, spending a couple of days
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Feeling fine win three bottles of
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E F R U IT
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what's new
newsbites
KEEP UP-TO-DATE WITH THE LATEST IN HEALTH AND FOOD NEWS.
Time
for coffee?
The healthiest way to enjoy your
coffee? After breakfast, according
to UK scientists, otherwise the
caffeine may disrupt your
blood sugar control.
British Journal of Nutrition, 2020
Pack in nut
protein
Nuts are full of muscle-
building protein, with a
palmful being a healthy
serve. Check out their Almonds Walnuts Brazil nuts
hero protein content! 20% 14% 14%
10 healthyfood.com
8%
’s how much you may reduce your
f coronary heart disease if you eat
ce or two of chocolate (not the
e bar!) up to three times per week.
ean Journal of Preventative Cardiology, 2020
Fish
YOU’RE
FANTASTIC
Eating omega-3 foods
is strongly linked
with reduced risk of
coronary heart disease,
a massive 40-study
review has found.
Fish – particularly fatty Save time
and space
fish like salmon and
sardines – is the best
way to get vital EPA Made in France, the
and DHA omega- nifty Magimix Mini
3s, while omega-3 Plus food processor is
supplements can close ideal for catering for
the gap for those who
It’s that easy!

up to two people in
don’t get enough. kitchens where space
Mayo Clinic is at a premium. It
Proceedings, 2020 Older women who eat more than a quarter slices, chops, blends
cup of steamed broccoli a day, or half a cup of and presses, grating
raw cabbage (think coleslaw), are almost half up to 600g of veg or
as likely to have extensive calcium buildup whisking four eggs in
in blood vessels such as the aorta than those the main bowl. Visit
who eat little or none. Fatty calcium buildup is magimix.com.au for
the leading cause of heart attack and stroke. more information.
British Journal of Nutrition, 2020
More than half of people with diabetes that’s not well

controlled are not getting their medication ‘stepped
step up to
up’ within six months of returning a high blood glucose
test. Those who see doctors and health professionals
diabetes
regularly are more likely to have treatment upgraded
sooner than those who see them less often — so don’t
be shy! The George Institute for Global Health, 2020

what's new
newsbites Timing is
everything
People who consume most of
their calories in the evening
tend to eat more and have a
lower-quality diet. That might
have something to do with the
fact that hunger peaks about
8pm, after most of us have
finished our daily activities
— so a healthy hot or chilled
drink about then might be
just what we need.
European and International Conference
on Obesity, 2020
Selfie- APP THAT

FIGHTS
examination? EXERCISE
Chinese researchers are now developing INJURY
Kick-start
an algorithm for photos that analyses facial
A Monash University-
features associated with an increased risk
developed app
lower bloOd
of heart disease. It’s claimed the algorithm
is offering injury
diagnoses heart disease correctly 80 per
prevention feedback
presSure
cent of the time, so if perfected it could
in real time during
become a cheap diagnostic tool in the
workouts. Available
future. Diagnosis by selfie?
at the Apple Consuming flavanol-rich
European Heart Journal, 2020
App store, Fictus foods and drinks like
detects posture, tea, cocoa, apples and
joint behaviour berries can lead to
BIG & healthy! and movement and

provides customised
lower blood pressure.
UK researchers found
Even if a person is overweight, eating a healthy advice on the the reduced blood
Med-style diet rich in fruit, veg, nuts, fish, whole best way to do an pressure levels for
grains and olive oil significantly reduces their risk exercise — helping people consuming
of cardiovascular-related death, a Swedish study avoid strain to areas these were similar
has found. Participants with a lower body mass such as the lower to those for people
index who didn’t eat a Med-style diet did not lower back. following a Med diet.
their cardiovascular death risk. PLOS Medicine, 2020 Monash University, 2020 Scientific Reports, 2020
12 healthyfood.com
Herbs to the rescue
Want to add more flavour to your diet
and ward off ill health at the same time?
WHAT WE’RE
Studies are showing the polyphenols in LOVING
herbs like basil, oregano chives and sage
may help protect against heart disease,
some cancers and diabetes.
this month
Better Health Channel, 2020
➜ Table of Plenty’s new

Veggie Roasters lets you
boost vegies’ taste in roasts,
rice dishes, casseroles,
whatever – making you want
to eat more so you can reach
25%
your recommended five
serves a day! Available in
Golden Moroccan and
Classic Paprika flavours.
Dan Winter, HFG Sub Editor
The percentage of Aussies who
have tried a new form of exercise
since the pandemic began.
Gamba Insights, 2020
➜ The Calm app
Cholesterol for restful sleep

has introduced
breakthrough celebrity names

like Matthew
A ground-breaking drug has reduced ‘bad’ McConaughey and Harry
cholesterol levels by one half in people Styles, who lull you into a
with extremely high levels. Although still in blissful sleep with meditations
developmental stage, evinacumab could and stories. You can download
arm cardiologists with a major add-on the app from the Apple App
therapy, especially for people with an store. Sign me up now!
inherited form of the condition. Stephanie Hilton, HFG Digital
New England Journal of Medicine, 2020 Content Creator

live WELL
boost kids’ brainpower | do superfoods work? | meal prep made easy
Cheers to health!
With the festive season —
and perhaps a few extra
drinks — behind us, it’s a
good time to check out the
government’s new alcohol
guidelines.
The National Health and
Medical Research Council
now advises that to stay
healthy we should drink
no more than 10 standard
alcoholic drinks a week — a
big drop from the previous
14 — and keep it to four
drinks on any given day. A
standard drink is 100ml of
wine, 285ml of mid-strength
beer, and 30ml of spirits.
The new guidelines are
based on the latest research,
so while we don’t have to
give up our tipple, if we do
Photo: iStock.
enjoy a sip from time to time,

going easy is the key.

live well
Boost your kids'

What kids eat can impact their
capacity to learn. We sat down
power
with Kate Wengier — family
dietitian, mum of four and
founder of food educator
Foost — who explained how.
A
s they grow taller, kids’ brains are growing and changing
every day. A large portion of brain development occurs
during childhood, continues well into the teenage years,
and doesn’t stop until 25 years of age. And as the brain
Q Are there any
foods to avoid?
KATE: Actually, no.
Being overly restrictive with
evolves, so does a child’s intelligence. foods usually has the opposite
The brain controls everything your body does — walking, talking, effect. Children can become
digesting, keeping your heart beating, and laying down memories to obsessed with these foods,
help you learn. And the brain — like the rest of the body — needs the eating more of them when they
right nutrition to reach its full potential, as Kate Wengier explains. get the chance. It’s a common
misconception that foods high
Q
in sugar adversely affect a
From birth to How does food
affect a child’s
child’s behaviour. All foods give
us energy to fuel our brains.
3 years, a child's ability to learn? Variety is the key.
KATE: The foods children
brain produces eat and enjoy affect both their
more than mental and physical health,

impacting the child’s ability
1 million neural to learn and thrive at school.
Interestingly, it’s not just what
connections we eat that impacts learning.
Studies show how we eat matters.
per second Regular family mealtimes, where
one or more adults eat with
children, have been shown to
improve children’s academic
performance as well as their
resilience, social connection,
language skills and mental health.
16 healthyfood.com
Q There’s plenty of
pressure on parents
to make kids eat
more healthily. Do you
have any tips to get
children to eat certain
foods that could help
their health?
KATE: Well-meaning
pressure is counterproductive
for long-term eating, as worried
If a child doesn't
eat one specific
food, it’s nothing
to stress about
parents lovingly use pressure

techniques to ‘get’ children to
eat. Bribing and pleading might
work in the short term, but we
want our children to learn to like
a variety of brain foods, not just
now but forever.
The best thing parents can do
is to eat with their children — to
be role modes for how to eat
and enjoy a variety of foods. Be
patient, try to stay calm, offer the
foods, and let children try them
in their own time. Pleasant and
repeated exposures to a range
of food in a calm environment
is the most effective.

live well
Q Food for
Are there any foods
that children should
eat more of to help
thought
improve their academic
performance?
KATE: Children need to eat
enough food in order to be
able to concentrate at school.
A nutritionally ‘perfect’ lunch
box that a child doesn’t feel Focus on the following four food
comfortable eating from is not
groups when providing nourishment
really useful. A lunch box filled
with a variety of foods, including for growing minds and bodies.
enough familiar foods, is very
1
important for children, allowing
them to choose.
Variety is the key — because
Like food, OMEGA-3 FATS
As the brain is made up
all food groups play a role in water, daily mostly of fat, brain cells
academic performance. Grains need the right ratio of omega-6
fuel the brain, and colourful fruits exercise & and omega-3 fats to function
and vegies, fish and/or nuts and
seeds also help out. If a child
sleep are optimally. Both are ‘essential
fats’, which means the body
doesn’t eat one single food, it’s
nothing to stress about.
important can’t make them — so we need
to eat foods that contain them.
Adding seeds, oats, fruit and ways to boost While most Australian children
veg to baked sna ough omega-6, surveys
box is one way o hey’re not consuming
variety, or childre h omega-3 fats.
them on the side
assortment of foo H FOODS?
to lunchboxes, a ts and seeds are an
meals at home, g nt source of both
opportunities for -3 and omega-6, plus
Some foods can ey vitamins and minerals.
used as the basis s and linseeds are
for varying meals larly rich in omega-3.
Text: Caroline Trickey. Photos: iStock.
during the week oo is a great way to get

3, but many parents find
o get their kids to eat it.
ggests making fish patties,
bing fish pieces. In fact,
ng may be just what it
Try bread, panko, quinoa
esame or polenta for a
crunchy texture.
18 healthyfood.com
4
PROTEIN-RICH
FOODS
2
COLOURFUL FRUIT & VEG Foods rich in protein
The different colours of fruit and veg show help increase ‘happy‘ brain
they’re rich in antioxidants, which help chemicals such as tryptophan
protect the brain cells against damage from ‘free and serotonin, which help to
radicals’. Eating a variety of colours ensures your regulate your mood, appetite
kids are getting a good range of nutrients and and sleep patterns. They’ll
antioxidants to help their brains thrive. provide adequate iron intake
too. Iron is needed to transport
WHICH FOODS? oxygen around the body. If the
Kate’s tips to help boost your kids’ veg intake: For brain and muscles are depleted
breakfast, spread avocado on toast, or make a of oxygen your child will feel
vegie-filled omelette, breakfast burrito or baked very tired, making it hard to
beans. Or add some grated carrot or zucchini to feel enthused about anything.
your porridge or cereal. Pop vegie sticks into the
lunch box, and slip vegies into sandwiches. For WHICH FOODS?
dinner, make veg the stars — and meat the side. Include lean meat, fish, seafood,
Grated carrot, zucchini and lentils (if canned, just poultry, nuts and/or legumes,
drain the liquid) go into just about anything! which are good sources of
Help your kids snack on veg and dips. Many dips protein and iron. Eggs and dairy
such as hoummos and tzatziki contain veg, so they — milk, cheese and yoghurt — are
will receive a double dose. Try carrot cake bliss balls, protein rich too.
roasted chickpeas or chickpea cookies as snacks. You
can use fresh, frozen and canned veg.
3
WHOLEGRAIN
BREADS &
CEREALS
Breads and cereals that are less
refined and higher fibre have
The bottom line
Eating a variety of different foods
a lower Glycaemic Index (GI), — and at regular intervals — will ensure
meaning longer-lasting energy, that your child is receiving the
improved concentration, stable best nutrition so their brain can
mood and no 3 o‘clock slump! function at its best.
WHICH FOODS?
Multigrain bread and crackers,
traditional oats, pasta and brown
basmati rice.

live well
Are
SUPER
FOODS R E A L ?
What do turmeric, kale, quinoa, goji berries, blueberries and

avos have in common? They’ve all been ‘superfoods‘. But are
superfoods real, and if so, could the real ones please stand up!
20 healthyfood.com
E
very year it seems a new ‘miracle food’ is crowned with a health
halo and paraded around social media. But do they ever live up
to the hype and deliver the benefits, before being nudged aside
for the next superfood?
What is a superfood? rely heavily on processed foods

Companies these days often which plaster impressive claims
use the term ‘superfood’ to over their packaging.
sell foods claimed to have It‘s a good idea to focus more
exceptional nutrient density: on improving your overall food
loads of vitamins, minerals intake. The Mediterranean diet
and antioxidants, or bursting is a good example of this. It’s
with a vitamin or nutrient that’s possibly the closest thing we
sure to cure all. have to a dietary magic bullet:
They’re often promoted as it can be extremely appetising,
a secret weapon to increase while providing a long list of
longevity, help you lose weight, positive health outcomes.
boost healthy immune function,
reduce inflammation, or make The real super foods
your heart healthier. So how Some foods definitely provide
do the claims stack up? you with more bang for your
nutritional buck — and they’re
Do they exist? plant foods. This is what most
While food is at the core of ‘superfoods’ have in common.
wellness, no single food is a No expensive superfood is
magic bullet. No one food more nutritious than eating
can provide all the nutrients a diet abundant in cheaper,
and energy to nourish you easier-to-access vegetables,
and help you thrive, while fruits and legumes — and there’s
protecting you from all the plenty of research to prove it.
nasty diseases that can bring
you down. Importantly, adding
in a single food is not going to
miraculously fix or undo any
JOIN CLUB MED!
diet-related health problem
A study of 30,000 women found a link
you may have.
between adherence to the Med diet
Text: Caroline trickey. Photos: iStock.
Nutritional science looks at

and a lowered the risk of heart attacks,
one nutrient at a time, but we
strokes, and heart failure. Another
don’t eat nutrients, we eat food.
study found it helped to lower blood
Focusing on individual nutrients
pressure after just 6 months, while a
or ingredients trips up a lot of
third has linked the diet with reduced
people trying to eat well. This
risk of certain cancers.
focus often directs them away
from buying more fresh produce,
and instead encourages them to

live well
#1
DRIZZLE ON EXTRA
VIRGIN OLIVE OIL
This oil provides a rich source of cancer-
#3
Fall in love
fighting polyphenols and high levels with legumes
of antioxidants which can dampen Lentils, beans and
inflammation and reduce heart chickpeas give you
disease risk. It stays stable when plant-based protein,
heated, so make it your main super-low-GI carbs
cooking oil as well as the basis to sustain energy,
for your salad dressings. and all three types of
How to
fibre to reduce bowel,
breast and prostate
cancer risk. Their fibre
feeds your all-important
SUPER-CHARGE
gut microbiome too.
Plus, they can reduce
your risk of diabetes,
your intake
heart disease and
certain cancers while
improving your mood.
If you’re unfamiliar
Add these 10 everyday ‘superfoods’ to your menu.
with legumes, use
They pack in key nutrients — and taste good too. canned ones, or try
#2
cooking lentils. No
soaking required, and
they’ll be ready in 20
Eat cruciferous veg daily minutes. Add to soups,
While all vegies deserve a mention here, the cruciferous salads, casseroles and
family are stand-outs. Cruciferous veg include broccoli, pasta sauce, or squash
Brussels sprouts, cabbage, cauliflower, kohlrabi, bok choy, into tasty patties.
radishes, rocket, watercress and turnips.
Cruciferous veg can reduce your cancer risk while
providing plenty of folate, vitamins C, E and K, and
fibre. They’re also good sources of phytonutrients: plant-
based compounds that can lower inflammation and further
reduce cancer risk. A cup a day of any of these at lunch
and dinner will give a serious boost to your health.
22 healthyfood.com
#4
Satisfy with
sardines
Sardines are an
excellent source of
essential omega-3 fats
for heart and brain
#
Garlic s phytonutrients protect against cell damage and
health and for ageing, and have heart-protective properties too. In fact, in
bone-strengthening large enough quantities, garlic can raise your HDL (good)
calcium — plus they cholesterol and lower LDL (bad) cholesterol. The World
are an inexpensive Health Organization recommends a clove a day!
protein source too.
If you don’t fancy
sardines, eat salmon,
#6
tuna, mackerel,
herring or trout a
few times a week.
BINGE ON BERRIE
Blueberries have rightly been
superfood spotlight due to their
antioxidant and anti-inflamm
properties, but blackberries a
an excellent source of these. In
#7
them often as a snack, and add
to breakfast — fresh or froz
YES TO YOGHURT
Yoghurts are a good
way to boost both
calcium and protein
intake, with most
containing probiotics,
#8
which are active
cultures that support
a healthy gut and
immune system. Eat LOAD UP ON LINSEEDS
yoghurt at breakfast, These tiny little seeds pack a mighty punch, with their
as a snack, or for a cancer-preventing phytonutrients, heart-healthy lignans,
healthy dessert. and essential omega-3 fats for a healthy brain and joints.

live well
#9
NIBBLE ON NUTS
Any nuts will do, due
to their vitamin E and
#10
Know your oats
The bottom line
Eating more of these 10 foods
heart-healthy fat and barley will not only give you more
content. Eat Brazil nuts All wholegrains are years, but also put more life
for selenium, which excellent sources of in those years!
can help prevent some vitamins, minerals
cancers, almonds for and phytonutrients,
heart health, and but oats and barley While fruit and veg
walnuts for their top the class. They’re
essential omega-3 reasonably priced
provide a long list
fats. So, mix ’em up! sources of soluble of health benefits,
fibre to lower your
cholesterol, with there isn’t a lot of
resistant starch to profit to be made
promote a super-
healthy bowel. by marketers in
promoting them
SUPER-CHEAP swaps
ACAI BERRIES QUINOA SPIRULINA WHEATGRASS SHOTS
RASPBERRIES BARLEY SPINACH CARROT &

& PRUNES SPINACH JUICE
24 healthyfood.com
G et a
good g ut
fee ling .
Gut health is essential to immune health It’s the daily dose

The Culture Co. provides vitamin B12 to support that does you good.
immunity and probiotics to support gut health*
www.thecultureco.com.au
With over 1 billion live cultures per serve. B. Lactis supports gut health by improving regularity in adults as part of a balanced diet.
live well
A recent
survey
showed that
when people
lose weight
their symptoms
improve
Karen Fittall is a health

Photos: iStock.
writer who contributes

to leading Australian
wellness publications,
brands and programs.
26 healthyfood.com
Psoriasis
explained
Not entirely sure what psoriasis
is, what causes it, or whether you
can ‘catch’ it? Here’s what you
need to know.
M
ore than 1.5 million they’re diseases that share ➜ THREE COMMON SYMPTOMS
Australians experience some of the same risk factors Even though there are different
psoriasis, a common as these conditions, but also types of psoriasis, the three
skin condition that results in because psoriasis can result in most prevalent symptoms are
inflamed, thickened and scaly chronic inflammation, which scaling of the skin, itching and
areas of skin. At least 80 per increases the likelihood of skin redness.
cent of people living with the certain diseases and health
condition try to hide it from problems over time. In fact, ➜ THERE’S MORE THAN
others, often due to fear of according to updated statistics ONE VARIETY
being stigmatised. But, while published late last year, chronic Nine out of 10 people who
the psychological effects of inflammation is to blame for have psoriasis have ‘plaque
psoriasis are well recognised, three out of every five deaths psoriasis’, but there are at least
it’s not the only complicating worldwide. six other types that can affect
factor the skin disease brings. So, if you’re living with different parts of the body.
It affects the nails, and one psoriasis, can something as
in four people with psoriasis simple as a few tweaks to what ➜ IT’S NOT CONTAGIOUS
will develop arthritis. Research you eat help your skin and also The exact cause of psoriasis
shows that having psoriasis help protect against the heart remains unknown, but experts
also bumps up the odds of disease, diabetes and arthritis agree there’s a genetic link.
developing diabetes and heart it’s been linked to? The answer It develops in people who
disease. It’s partly because might surprise you. have an inherited tendency
for their skin’s immune system
to react abnormally to certain
environmental ‘triggers’.
Eat to help
➜ IT’S NOT CURABLE
True, but it can be controlled
— and sometimes completely
controlled — with treatment.
your skin Psoriasis is a common skin disease — but its knock-on

health effects can be anything but skin deep. Karen
Fittall investigates the role diet can play.
Food
medici
as
1
What you eat — and don’t
eat — can affect your psoriasis,
for better or worse. A recent
study confirmed that when
people with psoriasis who
were overweight lost some EAT AS IF YOU LIVE INCLUDE PLENTY OF
weight, their skin symptoms NEAR THE MED PREBIOTIC FOODS
and their psoriatic arthritis ➜ Eat plenty of plant-based Prebiotic foods contain specific
improved significantly. Plus, foods such as fresh fruit and types of fibre that pass through
achieving and maintaining vegies, nuts, whole grains the small intestine undigested,
a healthy weight of course and legumes becoming food for the good
helps to lower the risk of ➜ Be liberal with olive oil bacteria living in your large
diabetes and heart disease. ➜ Eat fish and chicken in intestine. That matters: a 2019
If you have psoriasis, there moderation study found people living
are some foods you might ➜ Go slow on full-fat dairy and with psoriasis are prone to
‘dysbiosis’ — an imbalance and
lack of diversity in gut bacteria.
Gut health also plays a role in
heart disease, type 2 diabetes
and how easily you’ll find it to
maintain a healthy weight, so
eating more prebiotic-rich foods
makes sense. The CSIRO says
strong evidence now suggests
prebiotic foods promote gut
health. Good prebiotic choices
include garlic, onions, leeks,
beetroot, fennel, snow peas,
28 healthyfood.com
live well
ch is findi
ween over
hol & psor
THINK ABOUT AVOID SATURATED LIMIT YOUR

GLUTEN & TRANS FATS ALCOHOL INTAKE
How do you feel after you’ve These fats have a justifiably bad While more research is required,
eaten pasta or bread containing heart health reputation — plus, evidence so far points towards a
gluten? Do you then get any a new study now also connects link between drinking too much
gastrointestinal symptoms a higher intake of saturated alcohol and experiencing more
such as diarrhoea, cramping and trans fats to more severe severe psoriasis. According
or bloating? Research shows psoriasis skin symptoms and to new guidelines from the
having psoriasis means you’re psoriatic arthritis. Processed National Health and Medical
three times more likely to develop foods such as pies, pastries, Research Council, if you do
coeliac disease, which causes cakes, biscuits and deep-fried choose to drink, limit your intake
the immune system to react take f d t i b th t th 10 t d d
abnormally to gluten. satu
A review paper found going
on a 90-day gluten-free diet
was beneficial for some people
with psoriasis. Four out of five
DID YOU KNOW?
Australians with coeliac disease
A Mediterranean
are undiagnosed, but because it’s
diet can slow the
important not to cut gluten out
development of
of your diet unnecessarily, talk to
psoriasis
your doctor or dietitian first — or
visit coeliac.org.au and take the
online self-assessment.

live well
SS
EASY ACCE
Transparent
ake it
containers m fy
enti
easier to id
ods in
prepped fo
the fridge
30 healthyfood.com
BEGINNER’S GUIDE TO
meal prep HFG’s easy guide to meal prep will save

you time, energy and money — and it
may even help you lose weight!
M
eal prepping may
conjure up images
MMON WAYS TO MEAL PREP
of superfit celebrities,
professional athletes or even
Instagram ‘supermums’ with Batch cooking
fridges and pantries perfectly Cooking up a big recipe that
organised and everything neatly will make several meals, and
labelled in Tupperware containers. freezing in batches for quick
But meal prep can be an easy reheating
way to take the stress out of
meals and get dinner on the
table fast. Plus, if you stick to
your planned meals, you can Bento box
avoid unhealthy foods or snacks
and save money on takeaway
yle meals
eals comprised of several
— helping you tighten your be different foods, apportioned
in more ways than one! into a bento box-style container
with different compartments
What is meal
prepping?
Text: Alison Kirkman. Photos: iStock.
You can meal prep in a few

different ways, but essentially
it’s about being smart when
Pre-prepared
organising your foods. ingredients
Then, when you’re ready Pre-chopped, diced, or roasted
to eat, you don’t need to be ingredients that can be enjoyed
chained to the stove or kitchen as is, or later put into a recipe
— you can get on with taking
things easy!

live well
Meal-prepping
benefits
When you’re busy, meal prep
can be a life-saver. It doesn’t
6 tips to
meal prep
success
1STOCK UP ON SOME
AIRTIGHT FOOD
just save you time and money STORAGE CONTAINERS
— buying and prepping exactly There’s a huge choice available, and
what you plan to eat means less DID YOU selecting a few different types means
food wastage. It’ll also help with KNOW?
w m ea l you’ll always have something suitable
portion control, which can then Studies sho to keep your foods fresh for longer.
linked
lead to weight loss. The best prepping is Use just one container per meal.
y diet
bit? You can balance your meals with health
ity
& less obes
ahead of time, ensuring that
every bite is good for you and Here’s a few of our faves…
convenient too! ➜ 8-Piece 3-Compartment Meal
Prep Containers, $8 from Kmart
Is meal prepping GOOD FOR
right for me? Bento box-style meals, or keeping
If you’re someone who doesn’t
salad ingredients separate until you’re
like eating the same meal a few
ready to assemble. This container is
times a week, or wants fresh
microwave, freezer and dishwasher safe.
ingredients every day, meal
prepping can be a challenge.
➜ Glasslock Classic Duo 1000ml
But with a little mix-and-match,
Rectangle Container, $14.95 from
you can add fresh ingredients
glasslock.com.au
and turn prepped foods into a
variety of meals. That leftover GOOD FOR
roast pumpkin can be thrown Reheating meals. These containers
into a salad, a curry, a soup or are made of tempered glass and are
even a sandwich! microwave safe, also keeping foods
If you’re time poor, putting separate for maximum freshness.
aside a couple of hours in the
kitchen on the weekend is ➜ Kitchen Pro Fresh Stackable
entirely worth it: imagine after Container Set of 3, $14.95 from
a long day simply going to Bunnings
your fridge or freezer and your GOOD FOR
beautifully prepared meal is right Storing fresh prepped ingredients
there just waiting to be enjoyed, separately, ready to throw into meals,
without you having to lift a finger. and using minimal space in the fridge.
Save time slicing and dicing, and store
dry salad mix, cooked rice or pasta.
32 healthyfood.com
2
FIND A RECIPE YOU’RE HAPPY TO
ENJOY A FEW TIMES A WEEK
Just start with one, and make it the one you have the hardest time being inspired to make.
Here’s some healthy inspo to get you started:
Breakfast Lunch Dinner

Gluten-free Quinoa salad jar Sun-dried tomato &
savoury muffins nut crustless quiche
All recipes available at healthyfood.com
3 PICK A TIME & DAY

Most people choose a
weekend day to prep their
salad dressing out until you’re
ready to eat. This lets you keep
the ingredients fresher longer.
6
foods. Just remember you’ll
need to factor in time to make DO IT YOURSELF
space in the fridge or freezer If you prefer to build your
for all your stored meals. own bento lunches, simply cut
4
up or cook what you need to
WORK OUT HOW pop into the compartments,
MANY MEALS and then grab your lunch box
YOU’LL MAKE
Start prepping one meal for a
as you’re flying out the front
door to work. Then relax in the Is it for you?
few days — you may get sick of knowledge your lunch is all set! Once you’ve tried meal
eating the same meal for an prepping, you’ll be surprised
entire week! How long will how much less stressed you
5
food keep? feel about meal time — you
GET PREPPING! Prepped foods can be stored may never want to go back!
If you’ve chosen a batch- in the fridge between 2–5 days If meal prep works for you, you
cooking approach, wait for your or 3–4 months, depending on can work your way up to being
meals to cool properly before the ingredients. Avoid keeping a pro in no time, by gradually
storing them in the fridge or your food in temperatures above prepping one extra meal a
freezer. If you prefer to prep 4˚C in the fridge, as this is the week, until you start to feel
ingredients that can be easily perfect environment in which confident and content about
thrown into salads, leave the dangerous bacteria grow. your weekly food routine.

cook FRESH
30-minute dinners | sensational smoothies | easy portable lunches
Summer living
If you’re thinking of planning
a picnic, our Roll out the Rug
feature makes it a breeze —
or try delicious vegie-packed
egg-based slices. Check out
how easy our portable work
lunches are, and spoon into a
refreshing summer smoothie.
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 94 showing how they
fit daily nutritional needs.
Thai-style fish cakes
with mango slaw
(See recipe on p57)
Our food writers work with qualified HIGH

dietitians to develop these recipes for PROTEIN
maximum health benefits. For more
about our recipe badges, see p99. gluten free dairy free diabetes friendly vegetarian
cook fresh
Green
vegie slice
with pesto
load up
on veg!
36 healthyfood.com
"
Cauliflower
mac ‘n’
cheese slice
Cheesy
pumpkin and
%
noodle slice
Slice of life
These vegie-packed slices are the perfect nutritious
addition to brighten up your plate.

cook fresh
cook’s tip
If stored in fridge,
allow slices to come to
room temperature, or pop
them in a microwave
for 30-40 seconds
before serving
PER SERVE
1174kJ/280cal Sugars 12.1g
Protein 18.3g Fibre 8.7g
Total Fat 8.0g Sodium 307mg
Sat Fat 3.9g Calcium 332mg
Carbs 27.8g Iron 2.8mg
38 healthyfood.com
Cheesy pumpkin
& noodle slice
Serves 4 Cost per serve $2.90
Time to make 1 hour 45 mins
diabetes friendly vegetarian
100g wholemeal spaghetti

1 carrot, coarsely grated
2 eggs, lightly beaten
²⁄³ cup coarsely grated
reduced-fat cheddar
800g Kent pumpkin, peeled,
thinly sliced
¾ cup roast capsicum
strips, drained
50g reduced-fat Danish
feta, crumbled
3 teaspoons fresh thyme leaves
1 Preheat oven to 200°C. Line

a 20cm square cake pan with
baking paper, extending paper
5cm over sides.
2 Cook the spaghetti following
Serve these packet directions. Drain. Refresh
under cold water, drain. Transfer
delish cheesy to a bowl. Add the grated carrot,
slices with the egg and half of the cheddar.

Stir to combine.
leafy green 3 Place the noodle mixture over
base of the prepared pan. Top
salads evenly with slices of pumpkin.
Top with the remaining cheddar
cheese, then capsicum and feta.
Sprinkle with thyme.
4 Cover cake pan with foil. Bake
for 40 minutes. Remove foil. Bake
for a further 40 minutes, or until
the vegetables are soft when
tested with a skewer. Stand for
15 minutes. Invert, top-side up,
to slice. Serve warm.

cook fresh
Cauliflower
mac ‘n’
cheese slice
(See recipe overleaf)
lunchbox
hero!
PER SERVE
40 healthyfood.com
Broccolini, cheese & pesto
all grab a slice of the
flavour action here
Green
vegie slice PER SERVE
with pesto Protein 16.9g Fibre 5.4g
(See recipe overleaf) Sat Fat 5.3g Calcium 240mg
Carbs19.0g Iron 2.7mg

cook fresh
nutrition tip
Use a lentil or
chickpea-based pasta
in this mac ‘n’ cheese
slice to help boost
CAULIFLOWER MAC protein & fibre
GREEN VEGIE
’N’ CHEESE SLICE (p40) SLICE WITH PESTO (p41)
Serves 6 Cost per serve $1.90 Serves 6 Cost per serve $2.20
Time to make 1 hour 10min Time to make 1 hour 10 min
diabetes friendly vegetarian ½ teaspoon ground turmeric diabetes friendly vegetarian
¼ cup finely chopped
1 tablespoon olive oil fresh chives 1 bunch broccolini, trimmed
3 slices prosciutto, chopped ²⁄³ cup coarsely grated 1 bunch asparagus, trimmed
2 corn cobs, cleaned, mozzarella ¹⁄³ cup chopped fresh flat-leaf
kernels removed parsley leaves
Recipes: Liz Macri. Photography: John Paul Urizar. Styling: Michaela Le Compte. Food Prep: Vikki Moursellas and Amanda Lennon.
200g small dried 1 Preheat oven to 200°C. Line 2 tablespoons pesto
pasta shapes a 20cm square cake pan with ¹⁄³ cup olive oil
450g cauliflower florets baking paper, extending paper 2 garlic cloves, crushed
1 cup reduced-fat milk 5cm over sides. 3 zucchini, coarsely grated
2 Heat oil in a large frying pan 1 cup wholemeal spelt flour
over medium-high heat. Cook 1 teaspoon baking powder
the prosciutto and corn, stirring, ²⁄³ cup reduced-fat grated
for 5 minutes, or until tender. cheddar cheese
3 Cook pasta in large saucepan 6 eggs
of boiling water, following packet ½ cup milk
directions, until al dente. Drain.
Return pasta to pan. 1 Preheat oven to 200°C. Line
4 Meanwhile, cook cauliflower in a 20cm square cake pan with
a medium saucepan of boiling baking paper, extending paper
water for 10 minutes, or until 5cm over sides.
soft. Drain, reserving ¹⁄³ cup of 2 Cook broccolini and asparagus
the cooking liquid. Transfer the in a medium saucepan of boiling
cauliflower to a food processor. water for 1–2 minutes. Drain.
Add milk and turmeric. Process Refresh under cold water. Drain.
cauliflower until smooth. Season 3 Add parsley, pesto and oil in a
with pepper. food processor to form a purée.
5 Transfer cauliflower mixture, Add this mixture to a bowl with
the reserved cooking liquid, the garlic, zucchini, flour, baking
prosciutto mixture, chives and powder and cheese, and stir to
half of cheese to pan containing combine. Whisk eggs and milk
pasta. Stir to combine. Spoon and add to mixture. Mix well.
the mixture into prepared pan, 4 Pour mixture into prepared
pressing lightly to compress. pan. Press the broccolini and
Sprinkle with remaining cheese. asparagus into mixture. Bake for
Bake for 35 minutes, or until the 45–50 minutes, or until a knife
cheese is golden and slice is firm inserted comes out clean. Stand
to touch. Stand 15 minutes. Invert, for 15 minutes. Invert, top-side
top-side up, to slice. Serve warm. up, to slice. Serve warm.
42 healthyfood.com
cook fresh
Carrot cake
sandwich
cookies
"
(See recipe p52)
Picnic cobb
44 healthyfood.com
roll out the
rug High summer is the
perfect time to stretch
out on the grass with a
light & tasty family picnic.
%
Salmon
crunch
quiche
(See recipe
p51)
"
Farfalle salad
with eggplant &
semi-dried tomatoes
(See recipe p48)

cook’s tip
For a vego option,
replace the beef with
cheddar, baked ricotta
or hard-boiled
sliced eggs
PER SERVE
46 healthyfood.com
cook fresh
Picnic cobb (p44)

low Serves 4 Time to make 10 min
in kjs! Cost per serve $4.70

diabetes friendly dairy free
1 small wholemeal or rye cobb
2 tablespoons basil pesto
60g spinach leaves
100g rare roasted
beef slices
100g roasted capsicum
100g chargrilled
eggplant
75g semi-dried tomatoes,
drained, sliced
10 fresh basil leaves
2 tablespoons tomato relish
1 Carefully cut the top off the

cob loaf, set aside and hollow
out the middle to leave a shell,
without making walls too thin.
2 Spread the pesto over the
bottom and part way up the walls
of the cobb. Cover the base with
²⁄³ spinach leaves, then layer with
beef slices, roasted capsicum,
eggplant, semi-dried tomatoes,
basil leaves and the remaining
spinach. Spread the inside of the
cobb top with tomato relish, and
place this top back on filled cob.
3 Wrap in cling film or foil until
ready to serve. When ready to
eat, cut cobb into four wedges.

Farfalle salad
with eggplant
& semi-dried
tomatoes
Serves 4 Time to make 15 min
Cost per serve $3.30
150g farfalle (bow-tie) pasta

2 tablespoons basil pesto
120g chargrilled eggplant
½ cup semi-dried tomatoes,
roughly chopped
250g cherry tomatoes, halved
100g baby spinach leaves
40g reduced-fat feta,
crumbled
1 Cook the pasta following

directions on the back of the
packet (usually 10 minutes).
NUTRITION tip
To make this dish
When cooked, toss with pesto
gluten free, you can use
to coat well. Add the eggplant,
pasta made from lentils
both types of tomatoes and
or chickpeas
spinach leaves. Sprinkle with
feta and serve.
PER SERVE
48 healthyfood.com
cook fresh

cook fresh
HIGH
PROTEIN
50 healthyfood.com
Serve leftover Salmon crunch quiche
Serves 4 Time to make 40 min
salmon quiche at Cost per serve $3.90
home as a warm 5 slices grainy bread, 1 Preheat oven to 180°C. Spray

weekend lunch with crusts, torn
1 tablespoon parmesan
a 21cm flan dish with olive oil.
2 Blitz the bread and parmesan
or dinner ¼ cup extra-virgin together in food processor. Add
olive oil the olive oil and process until
3 large eggs combined. Tip into flan dish and
½ cup reduced-fat press over base and sides of dish.
plain yoghurt Bake crust for 10 minutes, cool.
¼ cup reduced-fat milk 3 Whisk together eggs, yoghurt,
1 tablespoon mayonnaise milk and mayonnaise in medium
2 tablespoons bowl. Stir through cheese, dill,
shredded cheddar and chives. Add the salmon and
½ cup fresh dill, finely chopped reserved brine, break up large
²⁄³ cup chopped chives pieces with a fork and stir through.
210g tin red salmon, 4 Pour onto crust, spread evenly
undrained and cook for 25 minutes, or until
set. Allow quiche to cool slightly
before cutting.
HIGH
PROTEIN
PER SERVE

Carrot cake
sandwich cookies
Makes 24 cookies
Cost per serve $3.30
Hands-on time 20 min
Cooking time 10 min
¾ cup plain wholemeal flour

1 teaspoon baking powder
½ teaspoon bicarb soda
1 teaspoon ground cinnamon
½ teaspoon ground ginger
¼ cup walnuts, finely chopped
1½ tablespoons
desiccated coconut
2 medium carrots, grated
1 large egg
¼ cup extra-virgin olive oil
Recipes: Caroline Trickey. Photography: Vanessa Levis. Styling: Kristen Wilson. Food prep: Amanda Lennon.
2 teaspoons vanilla extract
¹⁄³ cup brown sugar
½ cup reduced-fat ricotta
3 teaspoons honey
1½ teaspoons orange zest
1 Heat oven to 180°C. Line two

baking trays with greaseproof
paper.
2 Sift together in a large bowl
flour, baking powder, the bicarb
soda, cinnamon and ginger. Stir
through walnuts, coconut and
the grated carrot.
3 Whisk together in a smaller
bowl the egg, the oil, 1 teaspoon
vanilla and sugar. Pour egg mix
into flour bowl and mix until well
combined. Scoop out spoonfuls
of mixture and place 3cm apart
on trays, rounding slightly. Bake
for about 10 minutes.
PER SERVE
4 Mix together ricotta, honey,
589kJ/140cal Sugars 7.1g remaining vanilla and orange
Total Fat 8.3g Sodium 107mg zest. When cookies are cold, and
Sat Fat 1.7g Calcium 49mg just before eating, sandwich them
together with ricotta mix.
52 healthyfood.com
cook fresh
Meal for one

Our super-quick pasta meal will hit the spot when you’re in a hurry.
Cheesy mushroom & eggplant pasta ¾ cup pulse pasta

1 shallot, sliced
Serves 1 Cost per serve $6.50 Time to make 20 min
1 garlic clove,
diabetes friendly gluten free vegetarian finely chopped
150g mushrooms, sliced
½ medium eggplant,
diced in 2cm cubes
iron 2 cups baby spinach

2 tablespoons grated
rich! parmesan
Fresh herbs,
to garnish
1 Cook the pasta according to

the packet instructions. Drain,
saving ½ cup pasta water.
2 Meanwhile, make sauce. Spray
Recipe and styling Niki Bezzant. Photography Bryce Carleton.
a large pan with oil and set over

|a medium-high heat. Add spring
onion and the garlic and cook
for 1 minute. Add mushrooms
and cook, stirring, for 2 minutes,
until browned.
3 Add eggplant to pan and spray
again with a little oil. Cook, stirring
occasionally, for 15–20 minutes,
until the eggplant is very soft.
4 Add spinach to pan with a dash
HIGH
PROTEIN of pasta water and cooked pasta.
Stir to combine and let bubble for
about a minute. Add half of the
parmesan and a good grind of
PER SERVE
black pepper.
2494kJ/594cal Sugars 8.5g 5 Serve the pasta garnished with
Total Fat 19.0g Sodium 313mg the remaining parmesan, black
Sat Fat 5.5g Calcium 320mg pepper, and a selection of herbs
Carbs 59.1g Iron >5mg
of your choice.

cook fresh
5pm
you’ll need …
PESTO
panic! Turn a handful of ingredients into

nourishing family meals — all on
LEGUME PASTA 25
mins
the table in 25 minutes or less!
MONDAY
Summer pesto pasta salad
CHERRY TOMATOES
250g legume-based pasta 1 Cook pasta as per directions
½ cup pesto on pack. Drain and allow to cool
2 zucchini, 1 sliced thinly for a few minutes before tossing
lengthways, 1 spiralised with pesto.
or grated 2 Add sliced zucchini to a frying
250g cherry or grape pan with a drizzle of extra-virgin
BABY SPINACH
tomatoes, halved olive oil for about 1 minute on
½ cup pitted black olives medium heat.
¹⁄³ cup reduced-fat feta, 3 Mix the fried and spiralised
crumbled zucchini, tomatoes, olives, feta
1x 100g bag baby and the spinach leaves in a large
spinach bowl. Serve the salad sprinkled
2 tablespoons with pinenuts.
pinenuts, toasted
FETA HIGH
PROTEIN
PER SERVE
plus
+ zucchini 2290kJ/545cal Sugars 4.3g
+ black olives Total Fat 30.6g Sodium 407mg
+ pinenuts Sat Fat 5.2g Calcium 170mg
Carbs 40.5g Iron 6mg
54 healthyfood.com
cook’s tip
This recipe can also be
made using spinach &
cheese-filled tortellini
in place of pasta
3 veg
serves

cook fresh
gluten
free
56 healthyfood.com
you’ll need…
20
mins
TUESDAY
FISH FILLETS
Thai-style fish cakes with mango slaw
Serves 4 (makes 12 fish cakes) Cost per serve $5.25
gluten free dairy free
1 bunch coriander, including 1 Put the coriander stalks, roots

stalks and roots, washed well and most of the leaves in a food
(reserve ½ cup leaves for processor. Add the sweet chilli MANGO
salad and garnishing) sauce, the fish sauce, lime zest,
2 tablespoons sweet 1 tablespoon lime juice and egg
chilli sauce and blend for 10–15 seconds, or
1 tablespoon fish sauce until coriander is well chopped.
Zest and juice of 2 limes Add cornflour and fish, process
1 egg for 15-20 seconds, or until well
¼ cup gluten-free cornflour blended. Tip mixture into a bowl
500g firm white boneless, and stir through green beans. GREEN BEANS
skinless fish fillets, coarsely 2 Scoop out ¼ cup of mix, flatten
chopped slightly and place onto a tray.
10 green beans, finely sliced Repeat. Heat a frying pan over
(2mm wide) medium heat. When hot, add a
520g pre-cut coleslaw mix drizzle of oil and the fish cakes.
1 firm mango, thinly sliced Cook for about 3–4 minutes on
each side, until lightly browned COLESLAW MIX
and cooked through in middle.
3 Add remaining lime juice to
coleslaw mix along with a drizzle
cook’s tip of olive oil, reserved coriander
Fish cakes can be leaves and mango. Toss together
stored uncooked and and serve alongside fish cakes.
covered in the fridge
for 2 days before HIGH CORIANDER
PROTEIN
cooking
PER SERVE plus
+ sweet chilli sauce
Protein 30.6g Fibre 8.0g + fish sauce
Total Fat 8.4g Sodium 658mg + limes
Sat Fat 1.6g Calcium 118mg + egg & cornflour

you’ll need …
BLACK BEANS
cook’s tip
For a vegetarian version,
you can leave out the
roast beef & add a
little extra cheese
ROAST BEEF
15
mins
WEDNESDAY
Roast beef & bean burritos
1 x 400g can black beans, 1 Add the beans and salsa to a

WHOLEGRAIN TORTILLAS drained and rinsed saucepan and warm through for
1 x 300g jar chunky 3–4 minutes over medium heat.
tomato salsa Roughly mash about half the
4 wholegrain tortillas beans with the back of a fork.
200g sliced, cooked roast beef 2 Wrap tortillas in foil and warm
2 medium carrots, grated in the oven, or warm them in a
2 medium tomatoes, sliced sandwich press, or without foil in
AVOCADO
1 baby cos lettuce, shredded the microwave for a few seconds.
1 avocado, sliced 3 Lay tortillas out on a plate and
50g reduced-fat fill evenly with roast beef, bean
cheddar, grated mix, carrots, tomato, lettuce,
avocado and cheese. Wrap up
and serve the burritos alongside
any leftover salad.
CHUNKY TOMATO SALSA HIGH

PROTEIN
plus PER SERVE

+ carrots & tomaotes 1890kJ/450cal Sugars 10.5g
+ baby cos lettuce Protein 30.8g Fibre 11.0g
+ reduced-fat Total Fat 14.9g Sodium 946mg
cheddar Sat Fat 4.9g Calcium 262mg
58 healthyfood.com
cook fresh
'Beef up' the

traditional
burrito with
fibre-rich
veg!

cook’s tip
To boost protein by almost
10g per serve, add 300g
crumbled tofu to the mix
when you're adding
the vegetables
diabetes
friendly
60 healthyfood.com
cook fresh
25
mins
you’ll need…
THURSDAY
Japanese savoury pancake
Serves 4 Makes 16 pancakes Cost per serve $3.70 EGGS
diabetes friendly vegetarian dairy free
4 eggs 1 Whisk the eggs in a large bowl,

1¼ cups wholemeal flour gradually adding flour and stock.
1¼ cups vegetable stock Mix until smooth and season with
2 x 300g bags of finely pepper. Add the coleslaw mix, COLESLAW MIX
chopped coleslaw mix beans, capsicum and fresh herbs
1 cup green beans, sliced into the batter, and mix well.
Recipes: Caroline Trcikey. Photography: Vanessa Levis. Styling: Kristen Wilson. Food Prep: Amanda Lennon.
into 3cm lengths 2 Heat a large non-stick frypan,

1 small red capsicum, (one with a lid) over medium
thinly sliced heat. When frypan is hot, add a
½ cup fresh coriander or drizzle of extra-virgin olive oil.
parsley, finely chopped Using a half-cup measure, scoop
Sweet chilli sauce (or sriracha mixture into pan, flattening each GREEN BEANS
mayonnaise), to serve pancake slightly and also leaving
80g mixed rocket & spinach room in-between to flip the
leaves, to serve pancakes with a spatula.
3 Place the lid on the pan and
cook over a low heat for about
3–4 minutes, or until golden.
Carefully flip pancake over and CORIANDER
cook the other side for a further
3–4 more minutes with the lid on.
Repeat until all batter is used up.
4 Eat the pancakes warm, with a
drizzle of sweet chilli sauce or
mayo, and a side of salad leaves.
SRIRACHA MAYONNAISE
PER SERVE plus

1541kJ/367cal Sugars 16.8g + wholemeal flour
Protein 16.1g Fibre 13.2g + vegetable stock
Total Fat 10.6g Sodium 473mg + red capsicum
Sat Fat 2.1g Calcium 147mg + mixed salad

cook fresh
you’ll need …
COOKED CHICKEN
BLACK BEANS
RED ONION
15
mins
FRIDAY
Chicken, black bean & mango salad
diabetes friendly gluten free dairy free
RED CAPSICUM
1 x 400g can black beans, 1 Combine the black beans, the
drained, rinsed onion, capsicum, coriander and
1 small red onion or mint in a large mixing bowl. Add
2 shallots, sliced lime juice, 1 tablespoon of extra-
1 small red capsicum, diced virgin olive oil and stir through to
1 bunch fresh coriander, leaves evenly coat.
and stems finely chopped, 2 When ready to serve the salad,
plus leaves for garnishing gently stir the chicken, mango and
MANGO ½ bunch fresh mint, leaves the spinach leaves through and
picked & finely sliced garnish with remaining coriander
plus ¼ cup lime juice leaves.
+ mint
+ coriander 300g cooked chicken
+ lime juice 1 large mango, sliced
+ baby spinach or rocket 120g baby spinach
and/or rocket leaves
62 healthyfood.com
cook’s tip
If you're not a mango fan,
swap it out in this salad
for avocado & cherry
tomatoes
HIGH
PROTEIN
PER SERVE

cook fresh
smooth
start
Power through your mornings with these quick, nutritious smoothies.
Berry banana
smoothie bowl
Recipes: Chrissy Freer. Photography: Vanessa Levis. Styling: Kristen Wilson. Food Prep: Amanda Lennon.
64 healthyfood.com
make in
10 min!
Tropical mango
smoothie bowl

cook fresh
Spiced cherry
smoothie bowl
High in
calcium!
66 healthyfood.com
These healthy smoothies use the
natural sweetness of fruit
in place of added sugar
Spiced cherry Berry banana Tropical mango

smoothie bowl smoothie bowl (p64) smoothie bowl (p65)
Serves 1 Time to make 10 min Serves 1 Time to make 10 min Serves 1 Time to make 10 min
Cost per serve $3.95 Cost per serve $4.05 Cost per serve $4.05
gluten free dairy free gluten free
1 cup frozen cherries ²⁄³ cup unsweetened ½ cup frozen chopped

¾ cup frozen strawberries almond milk pineapple
3 teaspoons ground linseeds 3 teaspoons chia seeds ¾ cup frozen diced mango
(also called flaxseeds) 1 cup frozen blueberries 1 small carrot, grated
125ml reduced-fat ½ banana, chopped 80g reduced-fat plain yoghurt
natural yoghurt ½ banana, sliced ½ cup unsweetened almond
½ teaspoon psyllium husks 1 fresh pitted date & coconut milk
¼ cup reduced-fat milk 15g baby spinach 2 teaspoons psyllium husks
½ teaspoon ground cinnamon 2 teaspoons ¼ teaspoon ground turmeric
½ kiwifruit, peeled, pomegranate seeds ½ mango, sliced into
sliced, to top 1 tablespoon seedy granola wedges, to top
Fresh & frozen berries, to top Frozen blackberries, to top 2 teaspoons toasted
1 tablespoon blanched 1 teaspoon honey, to drizzle shaved coconut
almonds, chopped, to top over banana 1 passionfruit, pulp removed
Fresh raspberries
1 Blend cherries, strawberries, 1 Combine milk and chia seeds & chia seeds
the linseeds, yoghurt, psyllium in a jug and set aside for about
husks, milk and cinnamon in a 5 minutes to thicken. 1 Blend the pineapple, frozen
blender until thick. 2 Blend blueberries, chopped mango, carrot, yoghurt, milk,
2 Place the contents in a serving banana, date and the chia mix in the psyllium and turmeric in a
bowl and top with kiwifruit, berries blender until creamy. Add spinach blender until thick and creamy.
and almonds. and blend until well combined. 2 Place smoothie in a serving
Place in serving bowl, top with bowl and top with a few slices of
the pomegranate seeds, sliced fresh mango, toasted coconut,
banana, granola, blackberries. passionfruit, raspberries and the
Serve with a drizzle of honey. chia seeds.
HIGH
PROTEIN
PER SERVE PER SERVE PER SERVE

1631kJ/388cal Sugars 41.1g 1149kJ/274cal Sugars 37.4g 1333kJ/317cal Sugars 39.2g
Protein 16.0g Fibre 10.7g Protein 4.8g Fibre 9.1g Protein 7.9g Fibre 12.8g
Total Fat 13.3g Sodium 120mg Total Fat 7.5g Sodium 109mg Total Fat 5.5g Sodium 131mg
Sat Fat 2.5g Calcium 472mg Sat Fat 0.6g Calcium 189mg Sat Fat 3.1g Calcium 321mg
Carbs 41.6g Iron 2.6mg Carbs 43.1g Iron 1.7mg Carbs 51.9g Iron 1.8mg

cook fresh
Totally tote-able
lu n c h id e as !
If you’re looking for a change from midday sandwiches
for work or school lunches — we’ve got you covered!
INDIAN–STYLE LENTIL, RICE 1 Lightly spray a large non-stick frying pan with
& ZUCCHINI FRITTERS olive oil and set over medium-high heat. Sauté
Serves 4 Cost per serve $3.15 capsicum, carrot and zucchini for 3–4 minutes,
Time to make 35 min or until just softened. Add curry powder and
vegetarian diabetes friendly cook, stirring, for 1–2 minutes, or until fragrant.
gluten free dairy free Set aside to cool.
2 Combine lentils and rice in large bowl and mash
1 red capsicum, with a fork, keeping some texture. Add the cooked
deseeded, diced vegetables, shallots, coriander, egg and flour; stir
1 large carrot, grated until well combined.
1 zucchini, grated, squeezed 3 Lightly spray a large non-stick frying pan with oil
of excess moisture and set over medium-high heat. Spoon ¼ cup
2 teaspoons curry powder quantities of mixture into pan to make 3 fritters.
1 x 400g can no-added-salt Cook for 2–3 minutes each side, or until golden and
brown lentils, cooked through. Repeat to make 12 fritters in total.
rinsed, drained 4 Serve fritters with salad leaves, baby cucumbers
1 cup cooked brown rice and a dollop of yoghurt.
4 green shallots, thinly sliced
2 tablespoons chopped
fresh coriander
1 egg
PER SERVE
¼ cup gluten-free plain flour
Mixed salad leaves & sliced 1100kJ/262cal Sugars 8.6g
baby cucumbers, to serve Total Fat 2.9g Sodium 62mg
¼ cup reduced-fat plain Sat Fat 0.6g Calcium 103mg
yoghurt, to serve
68 healthyfood.com
low in
fat
cook’s tip
Recipes: Chrissy Freer. Photography: Vanessa Levis. Styling: Julz Beresford. Food prep: Tracy Rutherford.
Spray foods with

extra-virgin olive oil
to add flavour with
a low-kJ crunch

cook fresh
Hot smoked
salmon & mango
noodle bowl
low-salt
flavour
70 healthyfood.com
Wrap up healthy
Mediterranean
flavours in a flash
Lamb
souvlaki
wraps
(See recipe p75)

cook fresh
quick
& easy
72 healthyfood.com
Hot smoked salmon
& mango noodle bowl (p70)
Quinoa tabouli Time to make 20 min
with chilli tuna
Serves 2 Cost per serve $5.30 100g dried rice
Time to make 10 min vermicelli noodles
diabetes friendly gluten free 2 teaspoons reduced-salt,
dairy free gluten-free tamari
1½ tablespoons lime juice
1 cup cooked quinoa 1 teaspoon pure maple syrup
125g cherry tomatoes, 1 fresh long red chilli,
quartered deseeded, finely chopped
1 Lebanese cucumber, 100g snow peas, sliced
seeded, diced 1 Lebanese cucumber,
2 tablespoons chopped fresh halved, thinly sliced
flat-leaf parsley 125g cherry tomatoes, halved
1 x 185g can tuna in chilli oil, 1 fresh mango, peeled,
drained, flaked thinly sliced
60g baby rocket and 150g hot smoked salmon fillet,
spinach leaves skin removed, flaked
1 tablespoon lemon juice Fresh coriander leaves, to serve
2 teaspoons olive oil
1 tablespoon toasted 1 Place the noodles in a large heatproof bowl.
sunflower seeds Cover with boiling water and set aside to soak
for 5 minutes, or until softened. Drain well.
1 Combine the quinoa, tomatoes, cucumber, 2 Combine tamari, lime juice, maple syrup and
parsley, tuna and salad leaves in a medium bowl. chilli in a small bowl.
2 Combine lemon juice and olive oil in a small 3 Divide noodles, snow peas, cucumber, cherry
bowl. Add to salad and gently toss to combine. tomatoes, mango and the salmon between two
Season with cracked black pepper. Serve salad serving bowls. Drizzle with the dressing and
sprinkled with sunflower seeds. sprinkle with coriander, to serve.
HIGH HIGH
PROTEIN PROTEIN
PER SERVE PER SERVE

1274kJ/303cal Sugars 6.8g 2078kJ/495cal Sugars 24.2g
Protein 22.5g Fibre 5.8g Protein 26.2g Fibre 7.0g
Total Fat 12.9g Sodium 356mg Total Fat 13.5g Sodium 286mg
Sat Fat 2.0g Calcium 103mg Sat Fat 2.6g Calcium 88mg
Carbs 21.5g Iron 4.1mg Carbs 63.3g Iron 3.5mg

cook fresh
It takes just 15 minutes
to make this Thai chicken
noodle jar work ready
Thai chicken
noodles in a jar
Time to make 15 min
diabetes friendly gluten free
dairy free
75g broccoli, cut into

small florets
½ carrot, thinly sliced
100g shelf-fresh rice noodles
1 teaspoon sambal oelek
1 teaspoon reduced-salt,
gluten-free tamari
½ teaspoon sesame oil
¼ teaspoon reduced-salt,
gluten-free chicken
stock powder
30g baby spinach, chopped
50g shredded cooked
skinless chicken breast
¼ red capsicum, thinly sliced
1 Place broccoli, carrot and

noodles in a heatproof bowl.
Cover with boiling water, set
aside for 2–3 minutes, or until
noodles have softened. Drain.
2 Combine the sambal, tamari,
sesame oil and stock powder
in base of a 2–cup capacity glass
jar with a lid. Top with noodles,
spinach, carrot, chicken, broccoli
and capsicum. Cover and store
in fridge until ready to serve.
HIGH
3 When ready to serve, add 1 cup PROTEIN
boiling water and cover. Set aside
PER SERVE
2–3 minutes. Alternately, remove
lid, cover with paper towel and 1132kJ/270cal Sugars 8.2g
microwave for 1 minute. Total Fat 5.2g Sodium 511mg
74 healthyfood.com
Lamb souvlaki
wraps (p71)
Time to make 25 min
gluten free
2 tablespoons lemon juice

2 tablespoons chopped
MAKE IN BULK! fresh mint, plus extra

leaves, to serve
Make up to 3 jars of 1 garlic clove, crushed
Thai chicken noodles at 200g lean lamb leg steaks,
a time as they will keep fat trimmed
in the fridge for at 1 small red capsicum,
least 3 days deseeded, sliced
¹⁄³ cup reduced-fat
plain yoghurt
2 gluten-free wraps
1 small gem lettuce,
leaves separated
4 small radishes, thinly sliced
1 Lebanese cucumber,
cut into ribbons
1 Combine 1½ tablespoons of lemon juice,

1 tablespoon mint and the crushed garlic in a
shallow dish. Add the lamb and turn to coat.
2 Heat a chargrill pan or barbecue hotplate over a
high heat. Lightly spray lamb and capsicum with olive
oil. Cook lamb and capsicum for 2–3 minutes each
side, or until cooked to your liking. Transfer lamb to a
plate, cover loosely with foil and set aside to rest for
3 minutes before thinly slicing.
3 Combine yoghurt, remaining lemon juice and
mint. Spread half of yoghurt mixture over wraps.
Top with lettuce, radish, cucumber, grilled capsicum
and the lamb. Drizzle with remaining yoghurt mixture
and sprinkle with extra mint leaves. Wrap to enclose
filling and serve.
HIGH
PROTEIN
PER SERVE

litt le
smoothie Your kids will love making friendly faces
to top these healthy smoothies.
Recipe: Chrissy Freer. Photography: Vanessa Levis. Styling: Kristen Wilson. Food prep: Amanda Lennon.
Berry piggy
nutrition tip smoothie bowl
To make this smoothie
Makes 1 Cost per serve $2.70
Smiley
gluten-free, swap the
oats for quinoa flakes
Time to make 5 min faces
2 tablespoons rolled oats If your kids want to make
½ cup milk other smoothie faces too,
1 medium banana, sliced, frozen try these fun ideas:
1 cup frozen sliced strawberries ➜ Slices of banana
¼ small avocado for eyes or ears
Strawberry slices &
➜ Mandarin wedges
4 blueberries, to decorate
for mouth and eyes
1 Combine the oats and milk in ➜ Raspberries or grapes
a jug. Set aside for 1–2 minutes, for pokey-out noses
HIGH
PROTEIN for oats to soften. ➜ Shredded coconut
2 Blend banana, strawberries, or chia seeds for hair
PER SERVE
avocado and milk in a blender ➜ Sliced almonds
1215kJ/269cal Sugars 25.1g until mixture is thick and creamy.
Protein 9.3g Fibre 8.2g for eyes or teeth
Total Fat 8.8g Sodium 53mg Place the mixture into a serving
➜ Cashews for eyebrows
Sat Fat 2.5g Calcium 192mg bowl and decorate with strawberry
slices and blueberries.
76 healthyfood.com
cook fresh
This smoothie is an easy
way to sneak fibre-rich
oats into kids’ brekkies
ready in
5 min!

shop EASY
10 best vegetarian buys | sugar in kids’ snacks | your guide to lupin
Capsicum it!
Just half a red capsicum
has all your daily vitamin C
needs. Capsicums’ plethora
of health-giving carotenoids
are responsible for the veg’s
vibrant colours — orange,
yellow and red — with some
carotenoids converting to
vision-boosting vitamin A.
You can eat capsicums raw
or cooked, so try these five
easy ways to enjoy them!
● Slice or dice and add
to salads or stir-fries
● Cut into strips and eat
with dips
● Stuff whole capsicums
with a cheesy lentil mix

and bake until golden
● Add roasted capsicum
to salads or sandwiches
Text: Caroline Trickey. Photo: iStock.
● Puree roasted capsicum
with garlic & coriander

to top fish.

shop easy
sho
hopp
ppiing news
HFGTIAN Our dietitian scours the shelves to find
the tastiest healthy foods in-store now!
DIETI VED
APPRO
Lett-uce dine!
Eat fresh!
We really are spoilt for choice
for lettuce these days, so let’s
mix it up a bit! And remember,
while lettuce contains 96 per
LETTUCE cent water, the darker green
the leaf, the more nutrients!
Take your pick

Some the most readily available
lettuce on the shelves are:
Text: Caroline Trickey. Main photo: iStock. Recipe photos: Mark O’Meara & Ian Wallace.
ICEBERG Has a firm, green
round head with crisp leaves
BUTTERHEAD Soft and buttery,
with loosely-packed leaves
COS Crisp, elongated, with
tightly packed leaves
OAKLEAF (green or red) — soft,
frilly oak-leaf-shaped leaves
CORAL Frilly, green-reddish
leaves which have a slightly
bitter taste
MIGNONETTE Loosely packed,
soft green leaves with red trim
ROCKET Intense green colour,
strong peppery flavor
All these lettuce are well suited
to salads or sandwiches, with the
iceberg and cos working best
as a base for recipes such as san
choy bau.
80 healthyfood.com
Shelf Watch
Start the day right
Lean Cuisine Potato Frittata
with Hot Smoked Salmon is a
good source of protein, omega-3
ways with fats, and includes a serve of veg.

Per 220g serve: 645kJ (154cal), 11.7g
LETTUCE
protein, 1.8g sat fat, 11.7g carbs, 3.5g
sugars, 4.0g fibre, 517mg sodium
Happy snacking
Carman’s Almond, Super Seed
& Vanilla Bliss Balls combine
crunchy almonds, sunflower seeds
POTATO, ROCKET and cocoa with juicy dates for
& ROSEMARY natural sweetness.
FRITTATA Per 20g serve: 312kJ (75cal), 1.6g protein,
0.4g sat fat, 8.2g sugars, 1.8g fibre
Strictly nuts
Great-tasting Plenty Peanut
Butter is pure smooshed peanuts
and nothing else. Available in
both smooth and crunchy.
Per 15g serve: 414kJ (99cal), 3.8g protein,
1.2g sat fat, 1.1g sugars, 1.0mg sodium
CHICKEN SAN
CHOY BAU
Lunch rush
Short on time? Try this Lean Cuisine
Vegan Plant Protein Spiced
Cauliflower, Lentils & Couscous
that includes two serves veg.
Per 280g serve: 927kJ (221cal), 13.7g
protein, 0.8g sat fat, 35.3g carbs, 5.6g
sugars, 10.6g fibre, 560mg sodium
Garlic made easy!

Woolworths Prep Set Go
SPICY VEGE
Crushed Garlic comes in
MINCE CRUNCHY
LETTUCE CUPS convenient 1 teaspoon portions
that can be added frozen straight
to your cooking.
Per 5g portion: 6kJ (2cal), <1g protein, <1g
sat fat, <1g sugars, <1g fibre, <5mg sodium
For these recipes, visit healthyfood.com

shop easy
10 O F TH E B E S T
VEGETARIAN
BUYS These vegetarian buys will help you serve up a
super-fast, healthy dinner. Just heat and eat,
and serve alongside a salad or steamed greens!
HFG N
DIETITIA
APPROVED
82 healthyfood.com
Some packaged vego meals are
high in sodium — so aim for
a daily intake below 2000mg
1 Macro Vegie-
lish Moroccan
Inspired Burger
2 Macro Bean
Burger Mix
Per 50g serve: 682kJ
3 Macro Honey
Soy Tofu
4 Soyco
Malaysian
Peanut Satay Tofu
5 Tasty Bite
Indian Madras
Lentils
Per 125g serve: 1170kJ (163cal), 9.0g protein, (183cal), 14.2g protein, Per 100g serve: 758kJ Per 143g serve: 527kJ
(279cal), 9g protein, <0.1g sat fat, 23.8g 1.5g sat fat, 3.0g carbs, (180cal), 16.0g protein, (126cal), 6.0g protein,
0.8g sat fat, 38.3g carbs, carbs, 4.5g sugars, 9.4g 3.0g sugars, 5.2g fibre, 1.5g sat fat, 6.4g carbs, 3.1g sat fat, 11.7g carbs,
4.9g sugars, 7.1g fibre, fibre, 175mg sodium 335mg sodium 5.8g sugars, 2.7g fibre, 2.6g sugars, 5.1g fibre,
288mg sodium 320mg sodium 510mg sodium
TOP
PICK!
6 McCain
7 Coles Nature’s
8 Super Nature
9 Lean Cuisine
10 Super
Text: Caroline Trickey. Main photo: iStock.
Healthy Kitchen Sweet Super Vegan Vegan Green Nature

Choice Teriyaki Potato & Black Wellness Bowl Lentil Curry with Super Vegan
Tofu StirFry Bean Burger Green Chickpea Plant Protein & Wellness Bowl Sri
Per 280g serve: 1380kJ Per 125g serve: 957kJ Curry with Quinoa Grains Lankan Curry with
(329cal), 12g protein, (228cal), 8.9g protein, and Brown Rice Per 350g serve: 1310kJ Root Vegetables
1.4g sat fat, 53.2g carbs, <1g sat fat, 41.3g carbs, (312cal), 25.2g protein, & Ancient Grains
7g sugars, 2.8g fibre, 19.4g sugars, 163mg 4.2g sat fat, 37.8g carbs,
(298cal), 12.4g protein, Per 350g serve: 1130kJ
582mg sodium sodium 6.0g sugars, 7.0g fibre,
6.3g sat fat, 36.4g carbs, (270cal), 11.6g protein,
9.5g sugars, 13.3g fibre, 774mg sodium
4.6g sat fat, 36.4g carbs,
742mg sodium 8.4g sugars, 8.1g fibre,
473mg sodium

shop easy
HOW MUCH
SUGAR IS IN
kids’
snacks?
Processed kids’ snacks often
come with large amounts of
added sugar, so we decided to
check out the favourites.
E ven if you’re a kid, it’s

okay to consume sugar
as part of a balanced
diet full of fruit and vegies. But
given that many children prefer
at school because they’re ‘too
busy’ arrive home ravenously
hungry and in desperate need
of a quick snack. This makes the
quality of the snack that they eat
dextrose, fructose, sucrose,
glucose, rice malt syrup, honey,
molasses, carrot or fruit juice
concentrate, agave nectar,
barley malt and caramel.
packaged snacks to healthier very important.
options like fruit, they’re at risk Good snack options
of consuming a much higher Confusing labels Yoghurt is a popular, filling
daily intake of sugar than at It’s certainly good practice to snack for kids and a good
any other stage in life. check the ingredients list for source of calcium. But sugars
nutrients a food contains, but can hide in some yoghurts too.
Tiny tummies often the manufacturers use Natural yoghurt has 5–6g of
Kids have little tummies that fill other words instead of sugar, naturally-occurring sugars per
quickly. This limits how much making healthy choices a little 100g. If there are 7g or more
they can eat at a meal, so more confusing. Sometimes these sugars per 100g, it most likely
than adults they rely on snacks terms can fill up an ingredients contains added sugars. HFG
to help them reach their daily list, giving the impression there’s analysed the popular snacks
nutrient targets. Plus, some not much sugar in the product. opposite to determine their
children who don’t eat all day So watch out for names such as true sugar percentage.
84 healthyfood.com
1
teaspoon
6.6g 11.4g 22.5g

sugar sugar sugar
per serve per serve per 125g
=
4g sugar
Keeping added
sugar to below
Health Lab Kids Coles Mini Wafers Coles Peach in Mango 6 teaspoons a
Caramel Bliss Bites Multipack Flavoured Jelly
day boosts kids’
& adults’ health
8.1g 4.1g 39.3g 8.5g

sugar sugar sugar sugar
per 25g per 15.6g per 150g per bar
Arnott’s Tiny Teddy Uncle Tobys Roll-Ups Yogo Mix Choc Kellog’s LCMs
Biscuits Half Coated in Lemonade Flavour Yogo & Caramel Coco Pops
Milk Chocolate Flavoured Drops
19.8g 12.6g 12g 3.3g

sugar sugar sugar sugar
per 150g per 130g per 150g per bar
Nestle Milo Farmers Union Greek Siggi’s Strawberry Carman’s Choc Chip
Energy Dairy Style Yoghurt with a Yoghurt Pouch Aussie Oat Bars
Snack Yoghurt Pouch Hint of Real Mango

shop easy
this vs that
Pasta made from legumes is higher in fibre and protein than
white pasta — but how does it compare to wholemeal pasta?
KILOJOULES
WHOLEMEAL 1510kJ
PULSE 1500kJ
PROTEIN
WHOLEMEAL 15g
PULSE 23g
CARBS
WHOLEMEAL 62g
PULSE 58g
San Remo
FIBRE
Wholemeal WHOLEMEAL 9g San Remo Pulse
Spirals PULSE 6g Pasta Red Lentils
Per 100g Per 100g
SODIUM
WHOLEMEAL 30mg
PULSE
PULSE 12g
GLUTEN FREE?
the bottom line
Overall, pulse pasta offers
Text: Caroline Trickey. Source: Foodworks.
PASTA is... WHOLEMEAL higher levels of protein and is

Not gluten free lower in carbs – but wholemeal
➜ Higher in protein
PULSE pasta is higher in fibre.
➜ Lower in fat Gluten free Pulse pastas are wheat and
gluten free, so can be eaten by
➜ Lower in carbs
COOKING TIME people with coeliac disease,
➜ Lower in fibre WHOLEMEAL or those with wheat or gluten
6 minutes intolerances. They are likely
➜ Lower in sodium
PULSE to have a lower GI too.
6–8 minutes
86 healthyfood.com
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Table of Plenty Probiotic Kefir pourable yoghurts
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shop easy
YOUR GUIDE TO
Most lupin species grow

supermarket shelves, the lupin is a less familiar
as herbaceous plants
sight. This yellow bean, the seed of the lupin
flowering plant, has been part of the traditional
that can reach from
Mediterranean diet for centuries. Particularly
popular in Egypt and parts of South America,
30cm to 1.5 metres
lupins are now grown in Australia.
Legumes such as lupins make excellent meat
substitutes — so if you’ve been wanting to reduce Three times a legume
your meat intake and eat healthier meals, legumes A powerhouse of goodness, lupins contain three
are your go-to ingredient. Studies confirm that times more plant protein than quinoa, three times
replacing a few meat-based meals each week with more fibre than oats, three times more antioxidants
at least half a cup of cooked legumes can reduce than berries, three times more potassium than
your risk of developing diabetes, cardiovascular bananas — and three times more iron than kale.
disease, bowel cancer and inflammation — and help You can pickle or salt lupins, and eat them as a
with weight management, gut health and longevity. whole-bean snack. They can also be milled into flour
to make breads, biscuits, cakes and pasta. If you
use lupin flour, the legume’s high protein and fibre
content reduces the carb content of baked goods.
Since lupin flour doesn’t need to be cooked, you
By Antigone Kouris, can even add it to smoothies and stews to help with
Adjunct Associate Professor,
Department of Dietetics, thickening. Although lupins are gluten free, they
La Trobe University.
contain proteins similar to peanuts and soy, so are
best avoided if you’re allergic to these foods.
88 healthyfood.com
Some packaged
foods that
contain lupins
A powerhouse
food
COMPARED TO OTHER
LEGUMES, LUPINS ARE:
➜ Lower in calories but higher
in nutrients, including thiamine, Lupins for Life Pinarie Lupin Chips
riboflavin, vitamin C, calcium, Per 100g serve (Sea Salt):
Lupin flour 21.4g protein, 49.4g carbs,
potassium, phosphorus, Per 40g serve: 17.2g
15.1g fibre
protein, 3.4g carbs,
magnesium, iron and zinc 11.8g fibre
➜ One of the richest sources
of plant protein and fibre (at
least twice as much as other
legumes, contributing to their
hunger-busting effect)
➜ Much lower in carbs, with a
lower glycaemic index
➜ A significant source of
polyphenols and zeaxanthin,
which include beneficial
PB Co. Simply Low The Lupin Co. Super
antioxidants and cholesterol-
Carb Classic Lupin Protein
lowering phytosterols
Cookie Mix Power Bars
➜ A good source of all nine Per 39g cookie: 8.9g Per 40g bar: 8.0g protein,
essential amino acids, protein, 2.8g carbs, 12.0g carbs, 6.4g fibre
3.6g fibre
including arginine, which
lowers blood pressure
➜ A source of the novel protein
gamma conglutin, which may
help to regulate blood glucose
and insulin levels, as shown in
Photos: iStock.
a La Trobe University study

on lupin biscuits (Skinnybik).
The Lupin Co. Super Skinnybik Delicious

Lupin Crumbing Mix Low Carb Bikkies
Per 40g serve: 14.4g protein, Per 2 (Cocoa): 4.8g protein,
3.7g carbs, 14g fibre 5.3g carbs, 5g fibre

Your LOW-KJ
Compiled by
DIETITIAN
CAROLINE TRICKEY
MONDAY TUESDAY WEDNESDAY
Breakfast Breakfast Breakfast
• Bircher muesli • Avo & tomato toast • Muesli with fruit
¹⁄³ cup rolled oats, 1 tsp 2 slices multi-grain ½ cup natural muesli with
ground linseeds, ½ cup sourdough toast, topped ½ cup milk, 1 tbs ground
milk, ½ apple, grated, & with ½ small avocado, linseeds, a dollop of
½ cup frozen berries. 1 medium tomato, sliced, yoghurt and ¼ cup
Soak overnight. Top with handful baby spinach blueberries
Each day’s 1 tbs yoghurt & 6 walnuts • 1 regular skim latte • 1 small skim late
menu gives • 1 small skim latte (1772kJ/422cal total) (2059kJ/490cal total)
you … (1657kJ/395cal total)

Lunch Lunch
Lunch • Leftover Japanese • Leftover Chicken, black
• About 6300kJ
• Hoummos, egg & savoury pancake (p61) bean & mango salad
(about 1500cal)
feta salad sandwich • 1 peach (p62)
to assist with
2 slices soy-lin bread, • 2 Brazil nuts • 5 strawberries
weight loss
2 tbs hoummos, 1 boiled (1975kJ/470cal total) (1413kJ/336cal total)
• At least egg, small cube feta
30g of fibre Dinner Dinner
& salad • Chicken, black bean • Roast beef & bean
to feed those
• 1 cup green tea & mango salad (p62) burritos (p58)
good gut bugs
(1926kJ/459cal total) • ½ cup blueberries • 5 strawberries
• 2–3 healthy (1520kJ/362cal total) (1955kJ/466cal total)
snacks to help Dinner
keep you full • Japanese savoury Snacks Snacks
for longer pancake (p61) • 1 nectarine • 10 almonds
• 12 strawberries • 4 Brazil nuts • 2 tbs hoummos with
• 100% of your (1707kJ/406cal total)
calcium & • 1 x 170g tub reduced-fat 1 cup carrot sticks
iron needs Snacks plain yoghurt (910kJ/217cal total)
• 20 raw almonds (1064kJ/253cal total)
to give you vital
nutrients • 1 x 170g tub reduced-fat
plain yoghurt
(1028kJ/245cal total)
Learn more about
your individual
nutrition needs Daily total: Daily total: Daily total:
on p94. 6300kJ (1510cal) 6300kJ (1510cal) 6300kJ (1510cal)
90 healthyfood.com
meal plan Stay energised with this fuss-
free, delicious menu!
Caroline Trickey, Dietitian
THURSDAY FRIDAY SATURDAY SUNDAY

Breakfast Breakfast Breakfast Breakfast
• Bircher muesli • Banana berry • Baked beans on toast • Poached egg on toast
(see Monday) smoothie 220g can reduced-salt 2 slices soy-lin toast with
• 1 regular skim late 1 small banana, 200ml baked beans on 2 slices ½ small avocado &
(1505kJ/358cal total) milk, ½ cup frozen soy-lin toast with handful 2 poached eggs
blueberries, 2 tbs reduced baby spinach leaves & • 1 regular skim latte
Lunch
fat plain yoghurt 20g crumbled feta (2194kJ/522cal total)
• Leftover Roast beef
• 20 almonds • 1 regular skim latte
& bean burritos (p58) Lunch
(1468kJ/350cal total) (2130kJ/507cal total)
• 5 strawberries • Leftover Salmon
(1955kJ/466cal total) Lunch Lunch crunch quiche (p51)
• Leftover Summer pesto • Chicken & lentil salad • 1 cup green salad
Dinner
pasta salad (p54) 75g cooked chicken, ½ • 6 strawberries
• Summer pesto
cup canned lentils, lettuce, (1729kJ/412cal total)
pasta salad (p54) • 5 strawberries
10 cherry tomatoes,
• 5 strawberries (2355kJ/561cal total) Dinner
½ small cucumber, drizzle
(2355kJ/561cal total) • Cauliflower mac ’n’
Dinner of olive oil & vinegar
cheese slice (p42)
Snacks • Thai–style fish cakes • 1 peach
• 2 cups green salad
• 1 peach with mango slaw (p57) (1708kJ/407cal)
• 2 squares dark chocolate
• 10 almonds • 5 strawberries
Dinner (1785kJ/425cal total)
(553kJ/132cal total) (1453kJ/346cal total)
• Salmon crunch
Snacks
Snacks quiche (p51)
• 1 small banana
• 1 regular skim latte • 2 cups green salad
• 10 almonds
• 1 nectarine • 2 squares chocolate
• ½ cup plain (2192kJ/522cal total)
reduced-fat yoghurt Snacks
• 3 tsp plain
reduced-fat yoghurt
• ½ cup blueberries
(322kJ/77cal total)
Daily total: Daily total: Daily total: Daily total:

6300kJ (1510cal) 6300kJ (1510cal) 6300kJ (1510cal) 6300kJ (1510cal)

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How much do I need to eat?
Every recipe in HFG has a complete nutrition analysis, so you can match your eating
plan to your body’s needs. Here’s how to estimate your daily dietary requirements.
cook fresh low in AVERAGE DAILY INTAKE

fat
Kilojoules (kJ) 8700kJ
Totally tote-able!
Calories (cal) 2100cal
If you’re looking for a

for work or school lunch
lunch ideas
change from midday
sandwiches
es — we’ve got you cover
ed! cook’s tip
Fritters will keep in an
Protein (g)
15–25% of energy
78–130g
.
Food prep: Tracy Rutherford
airtight container in the

non stick frying pan with fridge for 2 3 days. Reheat
, RICE 1 Lightly spray a large
INDIAN STYLE LENTIL medium high heat Sauté them in the microwave
RS olive oil and set over ,
& ZUCCHINI FRITTE capsicum, carrot and
zucchini for 3 4 minutes before serving
$3.15 Add curry powder and
Serves 4 Cost per serve or until just softened
Time to make 35 min
vegetarian diabetes
friendly cook, stirring, for 1 2
Set aside to cool
minutes, or until fragrant
Total Fat (g)
47–82g
mash
free rice in large bowl and
Levis. Styling: Julz Beresford.
gluten free dairy 2 Combine lentils and

texture Add the cooked
with a fork, keeping some
20–35% of energy
1 red capsicum, r, egg and flour; stir
vegetables, shallots, coriande
deseeded, diced well combine d
until oil
1 large carrot, grated non stick frying pan with
d 3 Lightly spray a large
1 zucchini, grated, squeeze high heat Spoon ¼ cup
and set over medium
of excess moisture into pan to make 3 fritters
quantities of mixture
2 teaspoons curry powder side, or until golden and
Cook for 2 3 minutes each
Saturated Fat (g)

Freer. Photography: Vanessa
salt in total
1 x 400g can no added cooked through Repeat
to make 12 fritters
ers
brown lentils, leaves, baby cucumb
4 Serve fritters with salad
rinsed, drained
1 cup cooked brown rice and a doll h t
<24g
Less than 10% of energy
sliced
4 green shallots, thinly
d
2 tablespoons choppe
fresh coriander
1 egg PER SERVE
fl r
¼ cup gluten free plain
ecipes: Ch
Sugars 8 6g
1100kJ/262cal
slic d Fibre 8 4g
Carbohydrate (g)
Mixed salad leaves & Protein 12 8g
Sod um 62mg
ser Total Fat 2 9g
baby cucumbers, to Sat Fat 0 6g
Calcium 103mg FOOD GUIDE 69
Iron 3 4mg FEBRUARY 2021 HEALTHY
¼ cup reduced fat plain
230–310g
Carbs 41 2g
yoghurt, to serve
68 healthyfood com
45–65% of energy
PER SERVE Added sugars (g)

Look for these Less than 10% 50g
1100kJ/262cal Sugars 8.6g nutrition panels (left) of energy
Total Fat 2.9g Sodium 62mg which appear on all
Sat Fat 0.6g Calcium 103mg of our recipes! Fibre (g) 25–30g
Sodium (mg) 2000mg
Your individual intake will eating, it’s important to focus Calcium (mg) 1000mg
vary depending on your age, on the quality of the foods
Iron (mg) 8mg
gender, height, weight and we eat. Eating a wide variety
physical activity level. of healthy, real foods makes
We use 8700kJ (2100cal) it easy to meet all our daily SODIUM If you have heart disease or are at
high risk of this condition, aim to consume
as an average daily intake, as nutrition needs, as well as
no more than 2000mg of sodium per day.
this is the value prescribed balancing energy intake.
CALCIUM Women over 50 years, and men
by the Australia New Zealand Use these recommended
over 70 years, should increase their intake
Food Standards Code. You’ll daily intakes as a general guide to 1300mg of calcium per day.
find this on food labelling. only. For personalised advice, IRON Women under 50 years should aim for
While these numbers are visit daa.asn.au to find an 18mg of iron each day. If pregnant, your iron
one way of tracking healthy Accredited Practising Dietitian. intake should increase to 27mg each day.
Healthy Food Guide is printed by IVE (Australia) and Ovato Print (New Zealand), and distributed 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.
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94 healthyfood.com
References
BOOST YOUR KIDS’ Mintel Group. 2016. Super Venereol. 92(1): 67-72.
BRAINPOWER, p16 growth for ‘super’ foods Klingberg E et al. 2019.
Australian Government Available at mintel.com Weight loss improves disease
Department of Health and Accessed Nov 2020. activity in patients with psoriatic
Aging. 2019. Active kids are Nielson Global Health and arthritis and obesity: an
healthy kids — Australian physical Wellness Report. 2015. We are interventional study. Arth Res
activity guidelines for 5-12 year what we eat. Available at www. Ther. 21:17.
olds. Available at health.gov.au nielsen.com Accessed Nov Masson W et al. 2020. Psoriasis
Accessed Nov 2020. 2020. and cardiovascular risk: a
The Heart Foundation. 2015. U.S. Department of comprehensive review. Adv
Fish and omega-3: Questions Agriculture, Agricultural Ther. 37: 2017–2033.
and answers for health Research Service. 2010. Oxygen Pahwa R et al. 2020. Chronic
professionals. Available at www. Radical Absorbance Capacity inflammation. Available at www.
prod.heartfoundation.org.au (ORAC) of Selected Foods, R2. ncbi.nlm.nih.gov Accessed
Accessed Nov 2020. Available at www.ars.usda.gov Nov 2020.
Meyer BJ & Kolanu N. 2011. Accessed Nov 2020.
Australian children are not BEGINNER’S GUIDE TO
consuming enough long-chain FOODS TO HELP MEAL PREP, p30
omega-3 polyunsaturated fatty YOUR SKIN, p26 Ducrot P & Méjean C et al. 2017.
acids for optimal health. Nutr. The Australasian College of Meal planning is associated with
27(11-12): 1136-40. Dermatologists. 2019. Psoriasis. food variety, diet quality and
Rampersans G et al. 2005. Available at www.dermcoll.edu. body weight status in a large
Breakfast habits, nutritional au Accessed Nov 2020. sample of French adults. Int J
status, body weight and Baker CS et al. 2013. Psoriasis Behav Nutr Phys Act. 14:12.
academic performance in uncovered — measuring burden Harvard School of Public
children and adolescents. Jrnl of disease impact in a survey of Health. 2017. Meal Prep: A
Am Diet Assoc. 105(5): 743-760. Australians with psoriasis. Helpful Healthy Eating Strategy.
Vaisman et al. 1996. Effect of Australas J Dermatol. 54(1): 1-6. Available at hsph.harvard.edu
breakfast timing on the cognitive Better Health. 2020. Diet and Accessed Dec 2020.
functions of elementary school heart disease risk. Available at
students. Arc Ped Adol Med. www.betterhealth.vic.gov.au GUIDE TO LUPIN, p88
150: 1089–1092. Accessed Nov 2020. Kouris-Blazos & Belski. 2016.
Better Health Channel. 2020. Health benefits of legumes and
ARE SUPERFOODS REAL? p20 Psoriasis. Available at www. pulses with a focus on Australian
Carlsen, M & Halvorsen, B et betterhealth.vic.gov.au sweet lupins. Asia Pac J Clin
al. 2010. The total antioxidant Accessed Nov 2020. Nutr. 25(1): 1-17.
content of more than 3100 DermNet NZ. 2017. Skalkos S & Moschonis G et al.
foods, beverages, spices, herbs Psychological effects of psoriasis. 2020. Effect of Lupin-Enriched
and supplements used Available at dermnetnz.org Biscuits as Substitute Mid-Meal
worldwide. Nutr J. 9 (3). Accessed Nov 2020. Snacks on Post-Prandial Interstitial
Dr Joanna. 2020. Garlic. Hrehorow E et al. 2012. Glucose Excursions in Post-Surgical
Available at www.drjoanna.com. Patients with psoriasis feel Hospital Patients with Type 2
au Accessed Nov 2020. stigamatized. Acta Derm Diabetes. Nutr. 12(5): 1239.
To view all of our references, visit healthyfood.com

96 healthyfood.com
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Your questions
ans w e r ed
HFG answers some of your most frequently asked questions…
Q Are there optimal times of day to

eat, and how long should I leave
between meals and snacks?
Q I am planning to get pregnant
soon, and my sister says it’s not
safe to eat fermented foods
when you’re expecting. Is this true?
A There isn’t a definitive answer to your
A
question, as an eating time that suits one Having a healthy gut microbiome is important
person may not suit another. However there’s good during pregnancy. Eating fermented foods
evidence that eating breakfast can make a positive before you get pregnant sets the groundwork for
contribution to your nutrients intake and may help making sure baby gets the best bacteria right from
with weight control, so never skip it. There isn’t a the start. Having foods like fermented soy bean,
specific time that breakfast should be eaten, but yoghurt and miso during pregnancy is common
try not to leave it too long after waking: your body in many Asian countries. But there’s not a lot of
has been fasting overnight, and not replenishing its reliable information about the safety of eating
Photos: iStock. Author: Bridget Benelam - BSc MSc and Katrina Pace - BSc MSc
energy stores can leave you feeling tired and hungry. fermented foods such as sauerkraut, kimchi, kefir
Avoid eating dinner too close to bedtime, as a and kombucha during pregnancy.
full stomach may disrupt your sleep. But between Using probiotic capsules and powders during
these meal times you need to decide what’s the best pregnancy is considered safe. However, there are
eating pattern for your lifestyle. It’s also important to reasons to be cautious about fermented foods.
be aware of your internal appetite signals, so try to Avoid all homemade fermented foods during
wait until you’re hungry to avoid overeating. pregnancy, as the risk of unintentionally growing
harmful bacteria alongside the good bacteria is
substantially higher. Kombucha should also be
avoided due to the very small amount of alcohol.
If you haven’t eaten fermented foods regularly
before you get pregnant, then consider taking
a probiotic rather than fermented foods. Leave
them for after pregnancy and when you’ve finished
breastfeeding.
Have a question?
Send yours to editor@
healthyfoodguide.com.au
GET TO KNOW OUR
RECIPE BADGES
Recipes contain no more than:
• 1700kJ per main meal
• 800kJ per dessert
• 600kJ per side dish
• 200kJ per 250ml fluid
Recipes contain at least:

HIGH
PROTEIN • 20g protein per main meal
• 5g protein per side dish
or dessert

• 10g fat per main meal
• 4.5g fat per dessert
• 3g fat per side dish
• 3.5g fat per 250ml fluid
Reci
Recipes contain at least:
• 6g fibre per main meal
• 3g fibre per side dish
or dessert

• 500mg sodium per
main meal or dessert
• 200mg sodium per side dish
Seafood
Recipes contain at least
Hot smoked salmon &
250mg calcium per serve
mango noodle bowl GF....7 2
Recipes contain 4.5mg
Quinoa tabouli with
(or more) iron per serve
chilli tuna GF .......................73 noodles in a jar .............74
Serves of vegies per serve Salmon crunch quiche ............51

Thai-style fish cakes with Beef & lamb
Contains no ingredients that usually mango slaw GF ...................57 Lamb souvlaki wraps GF.......75
contain gluten or dairy, but always Picnic cobb ...............................47
check the ingredients you are using.
Vegetarian Roast beef &
vegetarian Cauliflower mac ’n’ bean burritos ........................58
Suitable for lacto-ovo vegetarians.
These recipes often include cheese,
cheese slice...........................42
which may contain animal rennet. Cheesy mushroom & Smoothies & cookies
Check the label and use a vegetable eggplant pasta GF .............53 Berry banana
substitute if you prefer.
Cheesy pumpkin & smoothie bowl .....................67
diabetes friendly noodle slice ..........................39 Berry piggy
Meals contain 60g (or less)
carbohydrate, 4g (or more) fibre, Farfalle salad with eggplant smoothie bowl .....................76
7g (or less) saturated fat, 600mg & semi-dried tomatoes ......48 Carrot cake
(or less) sodium, at least 2 serves
of vegies and are low–medium GI. Green vegie slice sandwich cookies ................52
Desserts are low kilojoule, high with pesto .............................42 Spiced cherry
fibre and low sodium; they usually
contain fruit and are low–medium GI. Indian-style lentil, rice smoothie bowl GF .............67
No-added-salt diet & zucchini fritters GF .........68 Tropical mango
Less than 2000mg sodium per day (as Japanese savoury pancake ...61 smoothie bowl GF..............67
per Heart Foundation recommendations Summer pesto
to reduce heart-disease risk).
pasta salad ............................54
Standard measurements
1 cup = 250ml • 1 tablespoon = 20ml indicates that a
1 teaspoon = 5ml • Eggs are 55g GF recipe is gluten free
Temperatures are for fan-forced ovens. You can make many recipes gluten
For baking recipes, use a table spread free if you replace bread, pastry and
that’s at least 60 per cent fat. pasta with gluten-free varieties, and
use gluten-free stocks and sauces.

Australian Healthy Food Guide

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bring back

A simple wholemeal sandwich can help you

healthyfood.com FEBRUARY 2021 $6.70 (incl. GST)

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