Healthy Food Guide - August 2015 AU

HELPING YOU MAKE EVERY MEAL HEALTHIER!
PRACTICAL IDEAS
AUSTRALIAN FROM THE EXPERTS
healthyfoodguide.com.au AUGUST 2015 $5.99 (incl. GST)
smart buys for

FASTER
MEALS
BELLY
tian approved!
dieti
FATWhy itˇs so
hard to shift
EXPERT ADVICE
the right foods to

beat the blues
plus meal plan
'healthy'
EATING TRAPS
EXPOSED!
How much sugar
is in your cereal?
Hearty
pumpkin soup p64
ME AL S!
Easy WARMING
Shopping advice
ĕ Milo vs hot chocolate
ĕ Which pastry is best?
ĕ Guide to serving sizes 58
Minty feta spaghetti
54
Rich beef ragu
78
Mandarin cake
The Health Star Rating.
The more stars, the healthier
the choice. Simple.
Choosing healthier food is getting easier with the introduction

of Health Star Ratings on the front of many packaged foods.
Ranging from ½ to 5 stars, Health Stars help you make healthier
choices at a glance.
The number of stars is based on energy, nutrients such as saturated
fat, sugars, sodium and protein, and the fruit and vegetable content.
To find out more, visit www.healthstarrating.gov.au
s,
h e m ore star ier.
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HELPING YOU MAKE EVERY MEAL HEALTHIER!
PRACTICAL IDEAS
healthyfoodguide com au AUGUST 2015 $5.99 (incl GST)
smart buys for

FASTER
MEALS
BELLY
an approved!
dietiti
FAT
Why itˇs so
hard to shift
EXPERT ADVICE
the right foods to

beat the blues
plus meal plan
'healthy'
EATING TRAPS
EXPOSED!
How much sugar
is in your cereal?
Hearty
pumpkin soup p64
EALS !
Easy WARMING M
Shopping advice
ĕ Milo vs hot chocolate
ĕ Which pastry is best?
ĕ Guide to serving sizes 58
Minty feta spaghetti
54
Rich beef ragu
78
Mandarin cake
Cover image from Whole Food

Slow Cooked by Olivia Andrews.
(Recipes from this book on p60.)
c tents
AUGUST 2015
Pumpkin, spinach &
ricotta cannelloni 54
ON THE COVER RECIPES FEATURES
52 DELICIOUS LOW-FAT PASTA 10 HEALTHY EATING
40 BELLY FAT: WHY IT’S SO
HARD TO SHIFT What you need
Treat the family to satisfying yet
light takes on this firm favourite
34 MISTAKES YOU
COULD BE MAKING Taking
to know about insulin resistance 60 SOUP IT UP! Prepare to be dietary advice from media buzz
44 EXPERT ADVICE: THE bowled over by these rich blends and well-meaning friends? You
RIGHT FOODS TO BEAT THE 66 GO WITH THE GRAINS could be unwittingly forming
BLUES Discover how living Stir up tasty new types of risotto ‘healthy’ eating habits that are
on a diet of highly processed 71 MEAL FOR ONE Hook this anything but. We show you
foods can trigger depression cheesy low-kilojoule fish bake! which traps to sidestep
72 HFG MAKEOVER:
90 MEAL PLAN Tuck into our
CASSOULET Ooh la la! Cook this BELLY FAT: IS INSULIN
feel-good menu this month!
28 HOW MUCH SUGAR IS IN
French classic with a light touch
74 TAKE SIDES! Celebrity chef
40 RESISTANCE TO
BLAME? Carrying excess weight
YOUR CEREAL? We crunch the Tobie Puttock shares his gourmet around your middle can be a
numbers to help you shop smart ways with vibrant vegies! warning sign of insulin resistance,
34 ‘HEALTHY’ EATING TRAPS 76 GLUTEN-FREE TREATS Take which, in time, can lead to type 2
EXPOSED! These popular food tea with these sweet, nutty bites diabetes. Here’s how to prevent
myths may be fooling you 80 5pm PANIC Put weeknight and even reverse this condition
30 SMART BUYS FOR FASTER
MEALS, DIETITIAN APPROVED!
meals on the table in minutes!
86 PORRIDGE PLUS! You’ll jump
out of bed for these breakfasts!

44 HOW FOOD CAN
FIGHT THE BLUES
SHOPPING ADVICE
27 MILO vs HOT CHOCOLATE 89 FOOD FOR FUSSY EATERS New science suggests that
24 WHICH PASTRY IS BEST? This sweet treat comes with extra a healthy diet can ease stress,
22 GUIDE TO SERVING SIZES crunch from your favourite cereal! anxiety and even depression
) We’d love to hear your thoughts — email us at editor@healthyfoodguide.com.au

AUGUST 2015 HEALTHY FOOD GUIDE 3
Irish lamb, barley
& potato stew 65 Carob, pistachio
& date truffles 78
SHOPPING REGULARS
17 EMBRACE WINTER WITH 8 WELCOME
PASSION! Find fresh ways to
enjoy passionfruit in winter
10 YOUR SAY Share your
food pics and views with us FREE
HFG Envirosax
and you could win a prize! shopping bag
18 SHOPPING NEWS Try these! 12 NEWS BITES Get the valued at
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20 NOW IN SEASON! FENNEL 14 ASK THE EXPERT
You ask, we answer!
today to rece
22 LABEL DETECTIVE: BE 88 LUNCH BOX HEROES a FREE shopping bag!
SAVVY ABOUT SERVING SIZES Share your lunch-box snaps The HFG Envirosax shopping bag
and your kids can win a prize! is a durable alternative to plastic
24 BAKE WITH BETTER PASTRY 90 YOUR FEEL-GOOD MEAL bags. It carries up to 20kg and
Choose a healthier pie crust PLAN Our dietitian-designed comes in a neat pouch that’s small
menu will help you feel better enough to fit in your handbag.
26 NOTES FROM A mentally and physically!
Healthy Food Guide is packed
NUTRITIONIST Recognise the 92 SUBSCRIPTION
with healthy recipes and expert
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27 THIS vs THAT Is a milky drink 96 REFERENCES
For more information, see p92.
of Milo better than hot chocolate? 97 YOUR DAILY
NUTRITION GUIDE Learn
Send your letters to …
28 HOW MUCH SUGAR IS IN how to estimate your daily
editor@healthyfoodguide.com.au
THAT BREAKFAST CEREAL? dietary requirements or write to Healthy Food Guide
98 10 THINGS you’ll magazine, Locked Bag 5555,
30 TOP DINNER SHORTCUTS discover in this issue St Leonards NSW 1590
Stash these staples in your pantry 99 RECIPE INDEX
4 www.healthyfoodguide.com.au
a whole range
of goodness
Almond meal is your secret weapon for baking healthier treats.

A source of fibre and protein, this nutritious alternative to flour
brings a nutty flavour to muffins, biscuits and pastries.
Discover more hints, tips and healthy recipes at
woolworths.com.au/guidetogoodness
What Healthy Food Guide
can do for you
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day. Cook with HFG, and you’ll scientific evidence — We give health insight hits the
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HIGH
Look for the badges on our recipes, PROTEIN
and see p99 for more information.
9dairy free 9diabetes friendly 9gluten free 9vegetarian
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Editorial Advisory Board

Professor Jennie Brand-Miller, Professor of Human Nutrition, The University of Sydney; Catherine Saxelby,
Accredited Practising Dietitian and nutritionist at Foodwatch Nutrition Centre; Dr Helen O’Connor, Accredited
Practising Dietitian; Glenn Cardwell, Accredited Practising Dietitian; Dr Janet Franklin, Senior Clinical Dietitian
at Metabolism and Obesity Services, Royal Prince Alfred Hospital, Sydney; Associate Professor Tim Crowe,
Associate Professor of Nutrition at Deakin University, Victoria; Dr Sue Shepherd, Advanced Accredited Practising
Dietitian and Senior Lecturer, Department of Dietetics and Human Nutrition at La Trobe University, Melbourne
Note: The advisory-board members do not necessarily review every article in Healthy Food Guide magazine and make no warranty as to the
scientific accuracy of the magazine. Healthy Life Media Pty Ltd and the Editorial Advisory Board do not necessarily endorse advertised products.
Healthy Food Guide is a Programme Partner of the Dietitians Association of Australia.

To find an Accredited Practising Dietitian, visit www.daa.com.au
Healthy Food Guide is a partner of Nutrition Australia which provides nutrition information, education and
advisory services in community settings across Australia. Visit www.nutritionaustralia.org
CAD-
PFOA LEAD MIUM
HEALTHY CERAMIC
NON-STICK
3 TASTY
RECIPES
IN THIS ISSUE
welcome
scientific trial of a specific diet’s
ability to alleviate depression is
under way in Victoria.
The fact that you have this
magazine in your hands means
1 you’re already at an advantage.

How so? Because initial findings
W
show that forgoing processed
e’ve long known foods in favour of fresh fruit and
p62 Warm up with this delicious that certain foods vegies, along with nuts, grains,
split green pea & ham soup — it’s can make us feel legumes and modest amounts
full of rich flavour and low in fat! good (hello, chocolate!). But of red meat (500g a week) is the
on an instinctive level, we also best diet for mental wellbeing.
know that when we eat healthy Happily, that’s just what you’ll
food, we feel even better. And find in this issue — deliciously
it’s a feeling that goes beyond healthy feel-good food! So stir
the momentary pleasure of a up big batches of your favourite
sweet or salty fix. classic soups, tuck into hearty
This month, we bring you vegie-packed pasta dinners and
the fascinating new science of risottos, and make over your
2
p82 Mmm … maple-glazed pork
how the opposite is also true.
Yes, a diet full of fast food and
sugary snacks can elevate our
risk of mood disorders. Scientists
have only recently, over the past
morning oats in minutes!
Enjoy eating well this month!
with roast pumpkin salad takes

six years, begun to explore the
a mere 30 minutes. Try it tonight!
link between food and mental
health, and now the world’s first Andrea Duvall, Editor
hfg
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on withou
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the track. Arthriti but not drug to treat HEALTHY
joints easing adds we ght lose excess JULY 2015
disease down load on their water wh ch it harder to
lighten the help people fat Some drugs
slow gain or making
less weight loss can also necessarily 2/06/2015 2:51:04
PM
and weight pressure by changing
your
constant pain, their blood kilojoule burn
ension lower medicines
w th hypert prescription
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The proble can trigger weight
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Nikki Edwards, SA
for these chronic
com au
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44 www healthyf
Winning dinners! hfg FEATURE
I was so glad to receive my copy of HFG.

WATCH THIS SPACE!
SLIM BY DESIGN: The way you store and serve food
can help or hinder your health
In one study,
women who could
HOW TO STOP see a box of cereal
in their kitchen
I went straight to your healthy winter meals OVEREATING weighed 9.5kg

more
Are you unwittingly Here, Wansink shows you where
and made the delicious seafood stew for the

setting eating traps the eating traps lie and gives
that are making you you practical ways to make your
place a truly healthy space!
fat? Tweak your home
in these simple ways, We’re all
and you’ll shed kilos mindless eaters
without even trying! Each of us makes more than two
hundred nearly subconscious
family. Both teenage daughters said “thanks

food choices every day — soup
S
o many things take the or salad? A little or a lot? Finish it
blame for weight gain, or leave it? We’re nudged more
but the newest suspect is by our eating environment than FOOD FOR
a culprit you can control — your by our deliberate choices. But THOUGHT
home. Surprisingly, the way you most of these subtle nudges We make more
store and serve food can either the size of our cereal bowl the than 200 food
help or hinder your health. colour of our plates push us choices every
How do we know? Because to eat too much single day
— what a great dinner!”, and I don’t always

food psychologist Brian Wansink, Of course it’s good to
PhD, a world-renowned expert understand nutri ion but it’s
on our eating behaviour, says so. much mo e e fec ive to change
Wansink recently took his team our eating environment
into homes to photograph and Once you’ve made the
SWEET MOVE
analyse everything from the size right changes to your
In another study,
of people’s crockery to the shape environment you’ l s a t
people who couldn’t
of their kitchens. Of course, he eating bet er without
hear that! We even had leftovers for lunch

see treats on their
also weighed the inhabitants. thinking about it You can
desk ate 300 fewer
Wansink’s groundbreaking make heal hy decisions
kilojoules
approach gives us fascinating even when your brain’s
insights into the way our eating on autopilot
environment, which he calls our Rear anging your l fe to be
‘food radius’, affects healthy slim by design is easy It star s
eating and weight control. with your food radius
Note: ‘Your say’ letters may be edited for length and content.
44 JUNE 2015 HEALTHY FOOD GUIDE 45
today. I’m so keen to make more of your

www healthyfoodguide com au
winter dinners. Thanks, guys!

Out of sight, out of mind
Julie Ryan, NSW ‘How to stop overeating’ (June 2015) hit
GLUTEN-FREE, DAIRY-FREE & VEGETARIAN RECIPES!
the spot for me — the bulge spot, to be
Seafood stew
precise! The tip about making tempting
PRACTICAL IDEAS
food invisible was the one that worked.

healthyfoodgu de com au JULY 2015 $5 99 (incl GST)
10 foods EXPERT ADVICE
THAT FIGHT HOW TO BEAT

COLDS!
CRAVINGS We generally eat well, but excess snacks
HIGH-FIBRE SPECIAL!
make me pile on weight. After a party at

RECIPES SOXV MEAL PLAN
Can’t lose
weight?
our house, I froze extra serves and saved
How to stay slim when
meds are to blame
SHOPPING ADVICE
KLOOL EHHI SLH
S
S
¿EUH
•
•
Best quick dinners
How to spot sat fat
Potato vs sweet potato
the long-life leftovers for our camping
30+healthy wi
nt er meals trip. This simple, achievable strategy is
Better for you!
ĕ Hearty one-pot meals
ĕ Delicious light pies
helping me battle the bulge. Thanks!
ĕ Warm apple desserts 66
Lighter bolognese
78
Chicken & cashews
84
Apple fruit loaf
Karan Hudson, SA
10 www.healthyfoodg
Lean
lasagne
Happy couple
My partner and I recently
moved so that he no longer
has to work far from home.
We now see each other and
eat together every day. via Instagram via Facebook
I’m very used to cooking Inspiration from the spiced chicken Rhubarbing it up! Thanks for the
with lime yoghurt & pumpkin salad inspiration, HFG. You’ve successfully
indulgent food for him as he in Healthy Food Guide Feb issue taught me to love rhubarb!
wasn’t home for more than @rosehughes_dietitian Vicky Foreman
a few nights at a time. Now,
I’m trying to cook meals that
are just as fun and delicious,
only a lot healthier.
I was so happy with your
lean lasagne as lasagne’s
a favourite of mine. Now I
won’t feel so bad if I make it
more often! Thank you and
keep up the awesome work.
Healthy Food Guide is my via Instagram via Instagram
fave magazine of all time! Apple and blueberry loaf #Dinner is served!!! Chargrilled
(adjusted for gluten free) from pumpkin & halloumi salad with
Amy Kuchel, WA latest @hfgaustralia mag chickpeas. Dressing: olive oil & lemon
@eatliftfamily @mtactacan
WIN
S
PRIZE H one of 20 River Cottage
WORT Australia cookbooks!
$ 45
EACH Tell us what you think about a story in this issue or share snapshots
of the tasty meals you’ve made from this month’s recipes — or both!
You could win The River Cottage Australia Cookbook! Paul West’s
beautiful book contains more than 120 mouth-watering recipes
from the first three series of River Cottage Australia.
❋ Congratulations to this month’s winner — Nikki Edwards of SA —
who’s won a Smash Winter Warmers prize pack valued at $200!
Have your say at healthyfoodguide.com.au, or send
us a letter at Locked Bag 5555, St Leonards NSW 1590

hfg NEWS
newsbites
Keep up to date with the latest
in health and food news.
Unnatural
sweetness
The new low-kilojoule
sweeteners may seem FEED THE WORLD
like smart weight-loss The world now has
tools, but is our brain 216 million fewer
as easily fooled as our hungry people than
taste buds? If you’re a regular Healthy Food Guide it did in 1990. Although
reader, you’ll know that countless studies show
the number still stands
that alternative sweeteners don’t satisfy the
brain’s ‘sweet spot’ — and scientists say they’ve at a sobering 795 million,
found why: The brain has a set of neurons that we’re making headway:
fire only when they encounter real sugar, triggering The Asia–Pacific region
a hormone crucial to digestion. As lead researcher alone has halved the
Dr Monica Dus says, “the discovery would help amount of people who
explain why diet foods often do not satisfy us, are undernourished.
and why we gain weight while dieting”. The State of Food Insecurity in the World
Neuron, 2015 2015, Food and Agriculture Organization
of the United Nations (FAO)
Now vs Then
of processed food is Do you burn
made up of just four more kilojoules
ingredients: wheat, when it’s cold?
corn, soy and meat. Alas, no — not if you’re
In contrast, our primitive ancestors ate snugly tucked up on
around 150 different foods per week! the sofa. You burn more
Are your meals a healthy mix? kilojoules only when you move
Genetics professor Dr Tim Spector, author of The Diet Myth: more. Shivering can increase
Text: Andrea Duvall
The Real Science Behind What We Eat

your resting metabolic rate five-
fold, but is that how you want
to spend the rest of winter?
Trends in Endocrinology & Metabolism, 2014
TRENDING
minutes
2
#Breakfastontherun
Watch for the wave of healthier launching new brekkie ‘biscuits’
grab-and-go breakfast foods and wholemeal fast-food muffins,
now heading into stores. among other portable bites.
WHY ALL THE FUSS? Four WHAT ELSE DO I NEED

in 10 full-time Aussie workers TO KNOW? If you’re having
eat breakfast on their way to a takeaway cappuccino every
work or at their desks. Keen to morning, you’re drinking a third
satisfy our appetite for a healthy, of the kilojoules of a healthy
hearty start to the day, food breakfast — so make sure your
manufacturers are waking up quick-breakfast habit doesn’t
to this profitable opportunity, lead to fast weight gain. That’s all the time it
takes to improve the
th of lazy teens
are glued to
r screens. A new
study shows that
escents who do
-minute bursts
Do you act rashly when
igh-intensity
you’re upset? New US cise four times
research suggests that y have better
the more impulsive you d-sugar levels,
are, the more likely you metabolism and
are to binge-eat when od pressure.
feeling distressed. ke them hunt
International Journal of Eating he iPad!)
Disorders, 2015
olism: Clinical and
mental, 2015

hfg NEWS
newsbites
Close to the bone ASK THE EXPERT
More than 90 per cent of middle-
Can my health benefit
aged Australian women aren’t
eating enough dairy. Boost your bone
strength by taking the Fit, Fab and 50
Glenn Cardwell
Accredited Practising
Q from a regular two-day
fast every week, along the
Dietitian and award-
Challenge during Healthy Bones Action winning educator lines of the new 5:2 diet?
Week (3 to 9 August). Sign up for a week in nutrition —Michael, Paddington, NSW
of daily tips, expert advice and fitness
suggestions at healthybones.com.au
M any people claim

that intermittent
fasting, for one or two
Mice, monkeys and dogs
live longer when scientists
semi-fast them for long
That’s the potential
drop in your risk of days a week, is healthy periods of time, but no
type 2 diabetes if because it mimics the evidence suggests that
you cut out just one way our ancestors ate subjecting people to an
sugary drink a day. thousands of years ago, ongoing food shortage
when droughts or less- adds years to their lives.
WAVE GOODBYE TO … SAY HELLO TO …
than-successful hunts Nevertheless, many fans
brought occasional food of regular periodic fasting
shortages. If you could or even long-term food
❛ Some people say that periodic

Hot chocolate ✓Herbal tea fasting helps control appetite
go without food for a
❜
deprivation claim they feel
few days, yet still hunt better. Some also say that
and gather smart enough this kind of fasting helps
to survive, you passed control their appetite so
down clever genes. they don’t overeat.
Soft drinks ✓Mineral water The 5:2 diet is simple: The current conclusion
For five days a week, you from research into weight
eat normally and healthily, control and longevity is to
and for the remaining two eat well and exercise every
(nonconsecutive) days, day. But if the concept of
you consume only 2100 regular fasting appeals to
Energy drinks ✓Black tea or coffee to 2500kJ (500 to 600cal) you, try it. I doubt you’ll
— about one-quarter of come to any harm if you’re
what you usually eat. in good overall health and
Diabetologia, 2015
Proponents of this plan eat a well-balanced diet.

excitedly claim that you’ll However, highly active
lose weight. No surprises people, such as athletes,
there — eat less food and probably won’t have the
Iced tea ✓Tap water you’ll lose weight. But is energy to exercise much
there more to it than that? on the semi-fasting days.
Fuel
Fabulous
With tailored nutrition advice
from an Accredited Practising
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Tasty Tempeh
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Mouth-watering
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Ingredients 1 He t il i ry e iu
1 x 300gm pack of Nutrisoy and fry tempeh for 1 minute on
Plain, Mildly Spicy or each side, then put aside.
Tasty Tempeh, sliced 2 In a wok or large frypan, heat oil
1 tbsp sesame oil on high, put garlic in and stir for
½ tbsp garlic, crushed roughly 1 minute until it looks
3 shitake mushrooms, brownish.
soaked then sliced 3 Add onion and capsicum, and stir
1 small onion, sliced for another 1 minute.
½ small red capsicum, 4 Add tempeh and the rest of the
cut into thin strips vegetables then stir.
½ carrot, cut into thin strips 5 Add soy sauce and pepper, stir
1 celery, chopped for 2 minutes until all heated
1 bunch of baby bok choy, sliced through and serve.
1 small broccoli, sliced
¼ Chinese cabbage, sliced Serves: 4
1 tbsp light soy sauce Preparation time: 10 minutes
1 pinch of white pepper Cooking time: 10 minutes
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SHOPPING
shortcuts to flavour • lighter pastry • sugar in breakfast cereal
EMBRACE WINTER
WITH PASSION!
Need a taste of the tropics
to get you through August?
Sweet, tangy passionfruit is in
season and rolling onto shelves
in abundance thanks to a bumper
crop. Perfect for winter, this fruit
is a good source of vitamin C, a
must-have for strong immunity.
Passionfruit also provides filling
fibre, so pop it into crumbles and
cobblers, and spoon it into your
yoghurt, muesli or porridge.
For a big burst of flavour, enjoy
this little fruit with coconut milk,
vanilla, banana, honey or mango!
Top passionfruit tips

• Pick fruit that’s heavy for its
size because it’s the juiciest.
• Cut passionfruit near the top,
as you would a boiled egg, to
save as much juice as possible.
• Freeze the pulp into ice-cube
trays so it’s always on hand.
• Refrigerate fruit in a plastic
bag to stop it from drying out.
It’ll keep for up to a month.

hfg SHOPPING
In-season
strawberries
are perfect for
kids’ lunch
boxes
✓
ITIAN
HFG DIET
D
APPROVE
Our dietitian scours store

shelves to find the tastiest
healthy foods in-store now!
Shelf watch
Pick a cocoa pod Crack some nuts Soup’s on, everyone!

The Chia Co Dark Cacao Chia Pic’s Really Good No Salt Look for the four new flavours
Pod ($3.69) is a high-fibre snack Peanut Butter ($7.50 per jar) of low-kilojoule Pitango soup
that tastes like a chocolate treat. is full of heart-healthy fats. ($7.50 per pouch). Per serve
Per 170g tub: 599kJ (143cal), Per 15g serve: 358kJ (86cal), (carrot & sweet potato): 453kJ
5g protein, 11g sugar, 7g fibre 7.2g fat, 4mg sodium, 1.1g fibre (108cal), 636mg sodium, 7.5g fibre
Celery stalks
th
Trend of the mon
filled with
peanut butter
make a great
snack HEALTHIER
FROZEN DINNERS
Check out the new convenience
EAT FRESH meals that feature quinoa, brown
rice and wholemeal couscous,
NOW!
These fruit and veg are
among other high-fibre whole
grains. Here are our top picks:
in season, so they’re at
their most affordable and
flavoursome. Pop them
on your shopping
list today!
Rhubarb Celery
Lean Cuisine Whole Grains
Cauliflower Turnips Steam Moroccan Chicken with
Broccoli Cabbage Couscous & Lentils ($6.69)
Per serve: 1590kJ (380cal), 6.0g fat,
Strawberries Sweet potato 8.1g fibre, 784mg sodium
Nashi pears Lemons
Say hello to these kiwis!

These zesty new varieties of kiwi fruit are a little different
from their green cousins, but they’re all rich in vitamin C.
Zespri SunGold is sweeter than regular kiwi fruit and has
smooth hairless skin, which should help you spot it. McCain Healthy Choice Whole
ENZARed has a delicate berry flavour and features a bright Grains Moroccan Lamb Tagine
red starburst. Turn it into an impressive high-fibre dessert! with Chickpeas & Brown Rice Pilaf
($6.49) Per serve: 1900kJ (455cal),
7.4g fat, 6.3g fibre, 455mg sodium
Text: Brooke Longfield
Lean Cuisine Whole Grains

Steam Mexican Chicken with
Brown Rice & Quinoa ($6.69)
Per serve: 1540kJ (368cal), 6.3g fat,
Zespri SunGold ENZARed
7.7g fibre, 721mg sodium

hfg SHOPPING
Try this
fab fennel
recipe!
Fennel, tomato &

sausage rigatoni
Serves 6 Cost per serve $3.75
f l
Time to make 30 min
NOW IN SEASON! 9dairy free
500g rigatoni
1 tablespoon olive oil
1 medium brown onion,
FENNEL TASTES FANTASTIC WITH … finely chopped
2 medium fennel bulbs,
seafood artichoke tomato cucumber apple trimmed, thinly sliced
olive oil beetroot coriander orange pork 2 garlic cloves, crushed
2 teaspoons fennel seeds
4 375g extra-lean beef sausages
Text: Brooke Longfield. Recipe credits — Recipe: Liz Macri. Photography: Mark O’Meara.
SURPRISING
5
The ancient Greeks 1 x 400g can no-added-salt
valued this veg for its
FENNEL FACTS chopped tomatoes
1
healing properties as well as 2 tablespoons no-added-salt
Roasting caramelises its ability to curb appetite tomato paste
this veg to enhance and help them lose weight.
5
1 cup reduced-salt chicken stock
its sweetness and As a member
mellow its liquorice of the parsley 1 Cook pasta in a large saucepan
notes. Give it 40 family, fennel does according to packet instructions
to 50 minutes.
DID YOU KNOW?
2
Fennel seeds have double duty: Its until al dente. Drain; return to pan. Styling: Sarah O’Brien. Food Prep: Andrew Ballard
You can eat been an Ayurvedic aromatic quality 2 Meanwhile, heat olive oil in a
the bulb, stalks breath freshener lets us enjoy it as a large, deep frying pan set over
and leaves. Garnish for centuries herb and as a tasty medium–high heat. Cook onion,
meals with its feathery veg — raw or cooked! fennel, garlic and fennel seeds for
fronds as you would with 5 minutes, or until fennel softens.
herbs such as dill or tarragon. 3 Remove sausage meat from
3 Fennel is a good source

of fibre and vitamin C,
so it aids digestion and boosts
PER SERVE
1869kJ/447cal Sugars 6.8g
casings. Add meat to pan; cook,
breaking up with a wooden spoon,
until golden and cooked through.
4 Add tomatoes, paste and stock
immunity. One medium bulb Protein 19.1g Fibre 6.1g
to pan; simmer for 10–15 minutes,
Total Fat 9.6g Sodium 434mg
has nearly 4g of filling fibre Sat Fat 2.5g Calcium 48mg or until sauce is thick. Add sauce
and half your daily C needs. Carbs 66.7g Iron 2.3mg
to pasta, toss and serve.
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Floradix is a special liquid formula that:
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CHC70148-09/14
hfg SHOPPING
LABEL be savvy about

DETECTIVE
By nutritionist
Catherine
Saxelby
SERVING SIZES
Portion control is crucial in the war against weight gain.
But are the serving sizes on labels a help or a hindrance?
ou’ve just choice. Why? Because a smaller A traditional loaf gives you
polished off serve provides fewer kilojoules 65g in two slices, while a café-
a small tub of and less sugar. Meanwhile, style loaf gives you 65g
yoghurt, thinking it the other brand’s more in one supersize slice,
was a single serve. generous 50g serve a doorstep of bread
However, on closer lets its label boast that’s 2cm thick.
inspection of the label, you are “more fibre per Even the same
surprised to discover that the tiny serve than other product can have
tub actually contained two serves, breakfast cereals”, different serving sizes;
so you’ve unwittingly eaten twice which is entirely true, it all depends on the
the kilojoules. Sound familiar? simply because you’re Be careful: size of the packaging.
Food manufacturers tweak eating more of it. It pays to check Yoghurts and desserts
serving sizes
their products’ serving sizes to are among the most
suit whatever claim they want to Size up your serves misleading products
make on the label. Take breakfast Years ago, serving sizes were because you’re buying one little
cereal, for instance. A standard much less varied. A slice of any tub, so you think you’re eating a
serve of any given brand may be bread weighed 30g, conveniently single serve; however, one tub
30g (about two-thirds of a cup), giving you 15g of carbohydrates often contains two serves.
whereas another brand’s is 50g. (one portion of carbs) and making
Now 30g is probably much less carb counting much easier if you The bottom line
than the amount most of us pour had diabetes. Today, a slice of To ensure you’re eating only one
into our brekkie bowls, but the bread can weigh anything from serve, weigh your usual portion
nutrition information panel makes 30 to 48g. Fruit bread, or raisin of a food to see how it compares
the cereal seem like a healthier toast, is a particularly tricky trap. with the serving size on its label.
LOOK AT THE DIFFERENCES AMONG SERVING SIZES!

yoghurt porridge chips
Note: Serving sizes are level metric measures.
2 serves per tub 1 serve = 30g 1 serve = 19g

Jalna Pure Yoghourt, 200g tub Woolworths Homebrand Quick Oats Smith’s Chips Original, multipack
vs vs vs
1 serve per tub 1 serve = 50g 1 serve = 45g

Chobani Greek Yogurt, 170g tub Freedom Foods Porridge Smith’s Chips Original, 45g packet
ADVERTISING PROMOTION
supermarket
STAR
❝
Scoring 4.5 out of
5 Health Stars, a MILO
and skim milk is a delicious
and nourishing drink to enjoy
every day! MILO also contains
Vanessa
Furlong 8 vitamins and minerals, and
Nutritionist, when made with skim milk is a
Nestlé
Beverages source of protein and has a low
GI to provide sustained energy.
And it may surprise you to learn that a glass
of MILO and skim milk contains less than
❞
one teaspoon of added sugar.
healthy drink
r active kids!
glass of MILO
d skim milk has
4.5 star rating
d provides
tive kids with
e nutrients
ey need.
What are Health Stars?

The Health Star Rating is a
government-led initiative that
scores the nutritional value of
packaged foods. It is designed
to help you compare foods so
that you can make healthier
choices when you shop.
The Health Star Rating goes
from ½ star to five stars. The
more stars, the healthier the
product. Simple!
hfg SHOPPING
✓
TITIAN
HFG DIE
bake with APPROV
E D
GOOD
Next time a recipe calls for pastry, try these Reduced-fat puff pastry
smart swaps to slash fat and kilojoules. This has half the fat and salt of
shortcrust. It makes the perfect
FOR pie lid, and because you don’t line

the dish, you use half as much!
P
SWA
BETTER
Wholegrain wraps
Fibre-rich wraps have 80 per cent
less fat than pastry does. Turn one
into a crunchy burrito salad bowl
or a light quiche crust.
T PASTRY
SHORTCRUS l),
00kJ (790ca
Per sheet: 33 mg sodium
20
44.4g fat, 11
BEST
Text: Brooke Longfield
my fillings and
Paired with crea umbly pastry Filo pastry
is cr
rich sauces, th and Each tissue-like sheet has less
a h efty load of fat, salt .
delivers fuls than 1g of fat! Spray olive oil
st a few mouth
kilojoules in ju
lightly between layers to create
a satisfying crunchy texture.
hfg ADVICE
notes from
a nutritionist
Were you brought up to clean your plate? It’s a habit that can cost you
good health. Claire Turnbull shares her positive new attitude to food.
Less is more society sees this as wasteful and consume an extra 400kJ (about
When we go to someone else’s wrong. But there’s a point where 100cal) per day. And then you’ll
place for dinner, we often end this sort of behaviour can turn us need to spend a few extra hours
up eating too much and feeling into human rubbish bins! exercising to burn it off.
uncomfortably overfull. No host I recently made the decision
wants her guests going hungry, Breaking bad habits to eat until I’m almost full (while
and no one wants to leave a Many people (including me) were remembering that my brain takes
dinner party only to head home brought up to eat everything on about 20 minutes to register that)
for a few sneaky slices of toast! their plate, and a deeply instilled and then either put the leftovers
The thing is, you need to strike habit can be hard to break. But away for the following day or, on
Sources: FoodWorks nutrition software; NHMRC Nutrient Reference Values for Australia and New Zealand.
a balance between enjoying food eating more than you really need occasion, tossed them in the bin.
and overindulging for the sake comes at a price, especially if I know what you’re thinking
of it — and this applies whether you’re trying to lose weight. (how wasteful!), but this approach
you’re enjoying a meal alone or Overeating costs you both time helped me realise that I always
dining with friends or family. and money by adversely affecting cook too much food. So I began
The problem is that we live your physical and mental health, to measure out rice and buy only
in a world where more is better. particularly the way you feel about as much meat or fish as I needed.
We want value for money when yourself. If you pick at unfinished In just one month, I’d changed
we buy food, so if we can score meals on the dinner table, finish my ways and saved money, and
a free side or two with our dinner, the kids’ leftovers or force that I no longer overeat! Try it for two
so much the better. We also try last spoonful of curry down (so as weeks — you’ll be amazed at the
not to throw out food because not to waste it!), you can easily difference it makes!
What does a day’s vitamin C look like? Aussie a

d
need 45 ults
m
Top up your immunity with a delicious dose of vitamin C. Try these of vitam g
in
every da C
super easy ways to keep the sniffles away! By dietitian Brooke Longfield y
RDI: recommended daily intake
OR OR OR OR OR
1 medium 2 cups baby spinach 3 Brussels ½ cup sweet 3 strawberries 1 kiwi fruit =
orange = + ½ medium red sprouts = potato + ½ cup + 1 small 122%
156% RDI capsicum = 130% broccoli = mandarin =
122% 120% 144%
hfg SHOPPING
Want to wrap
your hands around
a steaming mug of
hot chocolate?
Find out which tin
to take home!
M Cadbury Drinking Chocolate

(20g with 20 (15g with 200ml skim milk,
prepared as per l prepared as per label instructions)
650kJ (156cal) KILOJOULES 653kJ (156cal)

Text: Brooke Longfield. Sources: calorieking.com.au and products’ nutrition information panels.
Both drinks are the right size for a snack, but Milo is more satisfying thanks to its higher
protein content and low GI. Added iron and calcium also make Milo more nutritious.
2.2g FAT 3.2g

You’ll slash fat and kilojoules by making your hot chocolate with skim or reduced-fat milk.
In contrast to the above drinks, which are based on skim milk, a large takeaway hot
chocolate made with full-fat milk provides an extra 700kJ (168cal) and nearly 10g of fat.
19.5g SUGAR 21.8g

Milk contains the natural sugar lactose, so about 10g of the sugar in these drinks comes from the
milk itself. The amount of added sugar in drinking chocolates varies, so it pays to compare labels.
400mg CALCIUM 243mg

Adding Milo to a glass of milk gives you 40 per cent of your daily requirement for
bone-strengthening calcium and ticks off one of your three daily serves of dairy.
BETTER CHOICE = MILO

hfg SHOPPING
How much
is in that breakfast cereal?

Choosing a cereal can be confusing — store shelves are bursting
with colourful boxes, many of which are packed with sugar. Dietitian
Brooke Longfield has the scoop on sugar in breakfast blends.
2.8
D
id you know that some 25g per 100g. You can also read
teaspoons
breakfast cereals have the ingredients list — the sweet
sugar
the sugar of two to three stuff can’t hide there. If sugar’s
sweet biscuits in just one serve? one of the first three things on
Starting the day with a satisfying that list, the cereal’s likely to be
meal has many important health a less-than-healthy choice.
benefits, but with so many flakes, Serving sizes count, too. Many
clusters and oats on offer, finding of us shake the same amount of
the best brekkie can be tricky. cereal into our bowl every day,
The main whether we’re
problem is that Stick to the serving having chunky
the nutrition size on the packet clusters or light Uncle Tobys Oats Quick
panel shows flakes. Mueslis Cup (Creamy Honey)
the cereal’s rather than filling your and granolas (12.5g sugar per tub)
sugar content in bowl to the brim are dense, so
grams as a total,
yet the sugar in cereals can come
cup for cup,
they provide more kilojoules than
0.2
teaspoons
from many different ingredients. flaky cereals do. A healthy serve sugar
Some varieties contain naturally of muesli is usually less than half a
sweet dried fruit, which delivers cup, which can look pretty small
valuable fibre as well as vitamins in a big breakfast bowl! Always
and minerals. Unfortunately, the check the recommended serving
nutrition panel doesn’t distinguish size on the packet, as this varies
between this sugar and added widely among brands.
sugars, such as honey and table To show you how much sugar
sugar, which are less nutritious. some breakfast cereals contain,
As a general rule, a cereal with we’ve compared teaspoons and
fewer than 15g of sugar per 100g used a standard measure of one
is a healthy choice. If the blend metric cup for consistency. Are Sanitarium Weet-Bix
contains dried fruit, aim for under you starting the day with sugar? (1g sugar per two bricks)
Some cereals
1.4 have the sug
ar
teaspoons of 2 to 3 swe
sugar et
biscuits!
Be Natural Cashew, Almond,

Hazelnut & Coconut
(6.1g sugar per cup)
2.8 1 4.6
teaspoons teaspoon teaspoons
sugar sugar sugar
Nutritional values are from products’ nutrition information panels and calorieking.com.au.
Kellogg’s Nutri-Grain Uncle Tobys Cheerios five:am Apple Crumble

(12.8 g sugar per cup) (4.4g sugar per cup) Granola (20.5g sugar per cup)
2.8 3.6 0.6

teaspoons teaspoons teaspoons
sugar sugar sugar
1 teaspoon sugar = 4.5g sugar
Carman’s Classic Fruit & Nut Kellogg’s Coco Pops Kellogg’s Corn Flakes
Muesli (12.7g sugar per cup) (16.4g sugar per cup) (2.8g sugar per cup)

✓
TITIA N
HFG DIE ED
APPROV
TOP DINNER
SHORTCUTS
Need some inspiration for exciting evening meals? Stock up on
these healthy, flavour-packed products for fast meals with pizzazz!
5
1
3
1 With Passage Foods

Naked Curry Butter
Chicken, a mild curry meal
3 Bin those wilted herbs! The
Gourmet Garden Lightly
Dried range of herbs will keep
For great flavour without fat,
season fish with MasterFoods
Perfect For Fish Herb & Spice
base, you can make a low-salt in the fridge for up to four weeks. Blend with Coconut, Lemon
4
version of this restaurant dish. Myrtle & Garlic.
2
Heinz Beanz Creationz
Safcol Tuna Pieces with
Sweet Chilli Sauce put
a speedy Asian spin on salads,
Mediterranean Style
Beanz are a high-fibre shortcut
to brekkie, lunch or dinner! Stash
6 Living with IBS? The Sue
Shepherd Paella Meal Kit
lets you assemble a healthy Spanish
sandwiches and pasta dishes. a couple of cans in the pantry. classic that goes easy on your tum.
hfg 10 OF THE BEST
FAST & HEALTHY! SHAK

E
Some store-bought meal Look fo THE SALT!
bases owe their taste to salt and sau r meal bases
ce
and sugar, but not these! 500mg s with under
At the supermarket, scan of so
and compare ingredients per ser dium
ve
lists to find products that
deliver big flavours with
herbs, spices, chilli, garlic
and lemon. And at home,
add lots of fresh or frozen
vegies to turn these smart
buys into balanced meals!
8
6 10
7 MasterFoods Hone
Mustard Chicken S
Sauce helps you make r
Make a wholesome gluten-
free meal in minutes with
Celebrate Health Chinese
pasta dishes, among othe Beef Stirfry Recipe Base.
10
favourites, with less salt
Leggo’s Stir Through
8 Edgell Mexi Beans

& Corn Salsa Mix
your tacos, tortillas and
Tomato & Garlic with
Red Wine sauce is low in salt
so you can put healthy pasta
potatoes south of the bo dishes on the table in a flash!

FEATURES
‘healthy’ eating traps • insulin resistance • the food–mood link
A recipe for
happier times
80% of people think
that overeating is
the new normal, according to
recent Aussie research. And it
goes without saying that we’re
not overeating fruit and veg.
So what’s driving our huge
appetites? Nearly 50 per cent of
people polled in this Victorian
health survey said they overeat
when stressed or upset. At the
same time, only a third said they
i ek at most.
picture
nhealthy
entists are
er there’s a
or diet and
intriguing
e to light,
s in Victoria
g over the
depressed
e, and this
oach shows
ise already.
the new
? Find out
n p44.

hfg FEATURE
Food fads, even the current

craze for juicing, can be
a recipe for poor health
10 EATING
MISTAKES
HEALTHY
you could be making

Are you eating this and giving up that? ‘sugar free’ or ‘no added cane
Some of your ‘good’ food choices may be sugar’. But ‘no added sugar’
sabotaging your health. HFG senior nutritionist doesn’t mean no sugar — the
food may well be free of added
Rose Carr reveals the most common traps.
cane sugar, but it could still be
high in honey, fruit syrup or fruit
1
juice, all of which are also free
You fixate on claims sugars, according to the WHO
of ‘no added sugar’ definition. Plus, the agave syrup,

rice-malt syrup and dried fruit in
The incessant media chatter about the dangers many ‘sugar-free’ recipes also
of sugar has made many of us wonder whether contribute free sugars.
we should simply stop eating it, just like we quit
smoking. But the fact is that sugar, in its various the fix Deciding to reduce
forms, is a natural part of many healthy foods — think your consumption of all things
milk, fruit and vegetables, such as beetroot and sweet is a health-smart move,
carrot. Basically, the crusade to eliminate all traces but be wary of the sugar claims
of sugar from our diets can rob our bodies of some on packaged products. When
key nutrients, which is hardly a fair deal. shopping, always compare the
Additional text: Brooke Longfield
‘Free sugars’, however, are another story. These sugar content of similar foods.
are the sweeteners that manufacturers add to many To do so, simply check the per
of our foods, including biscuits, breakfast cereals 100g column of the nutrition
and soft drinks. And the World Health Organization information panel. And if the
(WHO) draft guidelines on sugars suggest we need label sports claims about sugar,
to dramatically reduce the free sugars in our diets. make a point of reading the
These days, you’ll often see products with labels ingredients list to see exactly
boasting claims such as ‘100 per cent natural sugar’, what’s in that food or drink.

hfg FEATURE
Foods labelled ‘low fat’ can be a

the fix Unless you’ve been
diagnosed with coeliac disease,
give grains a place in your diet.
This will ensure you get the
nutrients your body needs for
good health and the fibre your
bowels need for regularity. Eat
a wide variety of unprocessed
grains, such as rolled oats, soy
and linseed bread, brown rice,
quinoa and grainy crackers.
3 You always
choose
2 You avoid all grains
for no good reason
About one in 70 Australians has coeliac disease,
a condition that forces sufferers to avoid gluten,
low-fat foods
Cutting down on fat seems like
a smart way to slash kilojoules —
after all, fat provides 37kJ (9cal)
per gram. In contrast, protein and
a protein that’s present in a number of grains. carbohydrate deliver a mere 17kJ
Many people blame gluten intolerance for their (4cal) per gram. So should you
bloating or digestive problems, but nutrition experts always go for the low-fat option?
now suspect that some of these symptoms are due The simple answer is no.
to a sensitivity to FODMAPs. These carbohydrates Everyone’s diet should include
can be hard to digest and are often a component the right sort of fat-rich foods to
of many of the foods that contain gluten. support heart and brain health.
Happily, most of us are lucky in that we have no HEALTHY Although nuts, avocado and olive
need to avoid grains, so let’s remember the good FATS oil are high in kilojoules, we need
things they give us. Whole grains provide B-group Love low-fat their fat-soluble vitamins A, D, E
vitamins, fibre and carbohydrates for energy, along yoghurt? Check and K. In addition, the ‘good’ fats
with other key nutrients. Breads and cereals, for ingredients in these foods help move these
instance, contain thiamine, an essential B vitamin lists for sneaky nutrients around the body.
that helps the body turn food into energy, a process added sugar Smart portion control is critical
that supports metabolism. Consuming a wide range to keeping your fat consumption
of grains also expands the diversity of the fibre in in proportion. The problem is that
your diet, and that’s good for your gut health. foods labelled ‘low fat’ can be a
Grains have the power to protect our health in fattening trap: Studies show that
other important ways. Observational studies on large people tend to eat more of them.
groups of people suggest that eating more whole This means being selective about
grains can result in lower rates of cancer, diabetes which low-fat foods you eat.
and cardiovascular disease. (Discover some tasty A healthy diet limits saturated
ways to roll more grains into your diet on p66.) fats, such as those in butter, milk
fattening trap: We tend to eat more of them!
and the fat on meat, so choose reduced-fat dairy
products and lean cuts of meat and poultry. Favour
healthy fats — foods such as salmon and avocado
safeguard your health and keep you feeling full.
5 You like to
embrace the
latest diet craze
the fix Beware of processed foods with labels Some of us are immediately
that claim they’re low in fat yet fail to mention RAW TREATS drawn to miraculous new eating
they’re high in sugar, and therefore kilojoules. Natural plans that promise health and
To avoid being misled by fancy food packaging, and organic happiness (or something similar)
check the nutrition information panel. snacks aren’t if we simply follow their rules.
necessarily low These fads are often endorsed
4 You snack on raw

and organic treats
That unprocessed, organic raw snack must be really
in kilojoules by attractive celebrities with little
to no nutrition training, yet they
invariably involve making major
dietary changes. These generally
include avoiding certain ‘toxic’
good for us, right? Let’s consider the ingredients. foods or even entire food groups.
Most of us know that following a plant-based diet In most cases, they also require
of vegies, fruits, nuts and seeds is the best way to us to follow a highly restrictive
eat. Therefore, many of us assume that if a snack is diet during the initial phase, after
made of natural ingredients, the kilojoules will look which we can ease up, as long as
after themselves. Unfortunately, this isn’t the case. we stick to the basic principles
‘Health food’ treats are often very high in of our new eating regimen.
fat and kilojoules, making them one of the In a few weeks, we feel good.
biggest traps. Consider a ‘cheesecake’ with We’ve slashed our kilojoule intake
a filling made from ground nuts instead and dropped a few kilos — easy!
of cream cheese. The nuts’ nutritious fats The hard part is maintaining this
send the kilojoules soaring, as do the new plan. All the constraints can
coconut, coconut oil and dried fruit, make us feel bored and socially
other common ingredients in this isolated, so we can find ourselves
kind of raw treat. As a result, a single right back where we started, or
slice of this healthy-sounding cake possibly worse off! According to
can have as much as 18g of saturated research, severely restricting a
fat and up to 3000kJ (about 700cal) — food can lead to cravings and
more than you’d want from a meal! overeating when you eventually
Raw food has its place, but it won’t loosen the reins.
enhance our health or help with weight
control if we focus only on the treats. the fix Different eating
plans can work for different
the fix Be discerning. people, but restrictive diets are
If you enjoy raw treats, dangerous — they can mess with
choose those that come our mental and physical health.
in sensible portions, such To maintain your wellbeing, eat
as a bite-size bliss ball or a wide range of healthy foods,
a small fruit and nut slice. including the occasional treat!

hfg FEATURE
Light diet bites offer few nutrients and
6 You graze on
low-kilojoule,
nutrient-poor foods
with plant foods that provide
the same nutrients. This means
seeking out foods that may be
somewhat unfamiliar, such as
tofu and legumes (which include
So you forgo chocolate, chips and biscuits in favour beans, lentils and chickpeas), as
of rice crackers or corn thins to stave off hunger. well as eating more vegetables.
MAKE
Well, your snack foods are basically healthy, but
SNACKS
they don’t offer much in the way of nourishment.
COUNT
the fix Plan to incorporate
Hollow snacks can’t satisfy hunger, so make them key foods before you switch to
Light bites,
substantial enough to quiet stomach rumbles until a vegetarian diet. A balanced
such as plain
your next meal. Light bites, such as rice cakes, are meat-free diet can provide all
rice cakes,
healthier and more satisfying in combination with the nutrients you need.
can’t satisfy
nutrient-rich foods. Top them with cottage cheese,
hunger
reduced-fat cheddar, hoummos, peanut butter (with
no added salt or sugar) or tomato and avocado.
Choose nibbles that have a moderate number
of kilojoules and you’ll be less likely to overeat, too.
Snack on a kiwi fruit for vitamin C and fibre, on Brazil
nuts for selenium and healthy fats, on yoghurt for
8 You blend
and juice all
of your food
calcium and protein, or on vegetable sticks with Some people have attracted
hoummos for fibre and a range of other nutrients. widespread media attention for
quickly transforming their bodies
the fix Treat snacks as an opportunity to score on liquid diets of juice.
extra nutrients, such as fibre, protein and calcium. When Australian businessman
A healthy between-meal bite should provide about Joe Cross shed a huge 37 kilos
400 to 800kJ (around 100 to 200cal). on a 60-day diet of raw fruit and
vegetable juices, he changed his
entire life. And Fat, Sick & Nearly
7 You eat an incomplete

vegetarian diet
Thanks to countless studies, we now know that a
Dead, the documentary he filmed
during the process, made him
an international celebrity.
For Cross, this radical method
was a kick-start to a positive new
well-balanced vegetarian diet is better for us than relationship with healthy foods,
the typical modern diet, which is high in processed not a long-term solution. But for
grains and saturated fats, and low in plant foods. those of us who aren’t fat, sick
However, becoming a vegetarian involves more and almost dead, an exclusively
than simply swearing off meat, because this leaves liquid diet that eliminates the
your diet low in protein, iron, zinc and vitamin B12. need for chewing is a form of
And if you give up fish as well, your body’s levels of sensory deprivation. This sort of
omega-3 fats will also fall, putting both your heart extreme eating behaviour also
and brain health at a serious disadvantage. detracts from the enjoyable social
To enjoy a healthy vegetarian eating plan, you act of sharing food with family
need to replace the animal foods you’re eliminating members and friends.
don’t quiet stomach rumbles
Of course, chewing food is about
more than just keeping our teeth
and jaw muscles busy. The flavour
and texture of food make eating more
pleasurable, and digestion begins
10 You
make
radical dietary
in the mouth: Chewing triggers the changes based
release of saliva, signalling the brain
and stomach to prepare for the
on one opinion
imminent arrival of food. When science-based food news
hits the headlines, we can feel
the fix Blending and juicing can anything from very inspired to
be good ways to increase your fruit very confused, mainly because
and vegetable intakes, but remember: we’re reading only sweeping
Moderation is the healthiest approach. summaries of detailed facts.
Crunch into a whole apple or pear and For example, recent stories
your body will benefit from all of the have shouted “butter is back!”
fruit’s vitamins and minerals, including and claimed that “saturated fat
the extra fibre and nutrients in the peel. isn’t bad for your heart”. (Butter
is full of saturated fat.) But if you
9 You deny yourself

sweet treats
You’ve decided that the way to control your weight
just ate lots of butter whenever
you felt like it, you wouldn’t be
doing your health any favours.
In fact, reams of research show
that replacing saturated fat with
is to give up chocolate for good? Then you’ve no unsaturated fat is good for your
doubt discovered that deprivation can cause intense health — a message that’s the
cravings. Yes, you can probably live quite happily opposite of these recent reports.
without some foods, but allowing yourself to enjoy We have to remember that the
the occasional treat is a far more sustainable strategy science of how food affects the
than banning one or two of your favourites. body is complex. This means we
A true appreciation of food involves one simple have to consider every exciting
skill: teaching yourself to eat mindfully. When you new study in context, alongside
eat absent-mindedly, while focusing on something SAVOUR the overall evidence. Sadly, the
else, the treat’s gone before you know it, potentially TREATS day-to-day work of researchers
leaving you wanting (and probably eating) more. Even the isn’t compelling enough to make
This conscious practice takes a little patience, but healthiest for dramatic lead news stories,
it’s hugely rewarding. Whether you’re having a treat, diet has room but it does help us understand
a snack or a meal, when you savour each bite to the for a little this constantly evolving field.
exclusion of all distractions, food becomes much chocolate!
more pleasurable and satisfying. the fix Radically changing
your diet because of a single
the fix Eat treat foods more slowly and give each newspaper or magazine article
mouthful your full attention. Craving chocolate? is a risky strategy. To see the
Have a small piece of a quality block, and take the big picture, read beyond the
time to appreciate its aroma, texture and flavour. sensational headlines.

hfg FEATURE
IS INSULIN
RESISTANCE
TO BLAME?
Can’t shift stubborn belly fat? Insulin resistance could be to blame.
Take action now to reduce your risk of type 2 diabetes in the future.
C
raving sugar, constantly
feeling tired and really
struggling to lose weight,
you put yourself on a strict diet.
Q What is insulin resistance?
Insulin moves glucose from the blood into
the cells so that the body can either burn it
as fuel or store it as fat. Insulin resistance occurs when
But despite exercising regularly the body’s cells fail to respond properly to insulin.
and keeping junk food in check, For some of us, insulin’s effectiveness wanes as we
you simply can’t lose that spare age, so the body begins to need more and more to
tyre. Why? Because your body’s help glucose enter the cells. Over time, often years,
natural food-into-fuel process this resistance escalates, as the body continues to
Alert!
is failing to function properly. Excess belly pump out ever-increasing amounts of insulin.
When you eat carbohydrate- fat can be a When the body starts struggling to make enough
rich foods, such as fruit, bread, sign of insulin insulin to overcome the resistance, blood-glucose
starchy veg and sugary snacks, resistance levels rise. Initially, these levels are mildly elevated,
they break down into causing impaired glucose tolerance, a condition we
glucose to fuel your call prediabetes; however, levels can eventually rise
body. Of course, even further, causing the onset of type 2 diabetes.
you want to use
this fuel for
energy, not
store it as fat,
but this all
depends on
Q What are the symptoms?
“The main symptoms of insulin resistance
are extra weight around the midriff and
difficulty in losing weight, particularly if you have
your body’s a family history of diabetes,” explains Kate Marsh,
response to the PhD, an Advanced Accredited Practising Dietitian
hormone insulin. and Credentialled Diabetes Educator.
Why? Because risk is greater if you have family members with
when insulin insulin resistance or type 2 diabetes — and some
levels are high, health conditions can compound the problem.
the body finds Women who’ve had gestational diabetes have
fat easier to store a higher risk, and women with polycystic-ovary
and harder to burn. syndrome (PCOS) have a 50 to 80 per cent
Other signs of insulin chance of also having insulin resistance.
resistance include high
blood pressure, raised High insulin
levels of triglycerides (blood
fats) and reduced levels of
‘good’ HDL cholesterol.
Other signs are more subtle.
levels make
it easier for
the body to
store fat
Q How do I know if I have it?
You can’t tell if you have insulin resistance
until a test confirms it. Although doctors
don’t usually check insulin levels routinely, specific
People with insulin resistance blood tests, such as a fasting insulin level or an oral
often complain of feeling tired glucose-tolerance test (OGTT), can help diagnose the
all the time and craving sugary condition. All of the usual screening tests for diabetes,
foods; others can experience including the OGTT, a fasting-blood-glucose test and
reactive hypoglycaemia, a drop a glycosylated-haemoglobin (HbA1c) test — detect
in levels of blood glucose that
occurs after eating, usually within
four hours. This can leave people
feeling weak, light-headed and What it means to have …
shaky, particularly after they’ve • INSULIN RESISTANCE significant lifestyle changes,
consumed foods with a high This condition occurs when or they’re at risk of developing
glycaemic index (GI). the body’s normal response type 2 diabetes within 10 years.
to insulin starts to weaken. Prediabetes also increases the
Insulin helps the body’s cells risk of heart disease.
Q What are
the causes?
move glucose (from food)
into the bloodstream, so when
• TYPE 2 DIABETES
Text: Rose Carr. Additional text: Kate Marsh, PhD; Andrea Duvall.
Over time, insulin resistance

Being overweight puts this process falters, the body
can worsen, and the body’s
you at risk of insulin resistance, has to produce increasingly
insulin production declines.
and weight gain worsens the large amounts of insulin. At
Blood-glucose levels climb
this stage, healthy lifestyle
condition. Be aware that you’ll even higher, resulting in type 2
changes can often improve or
further heighten this risk if your diabetes. If left untreated, these
reverse insulin resistance.
diet includes too many highly high glucose levels can damage
processed, nutrient-poor foods, • PREDIABETES nerves and blood cells, and
such as cakes, biscuits, pastries, This disorder occurs when can eventually lead to serious
the body starts struggling to health problems such as
pizzas, chips and sugary drinks.
make the extra insulin it needs stroke and heart disease.
Having an inactive lifestyle that
to overcome insulin resistance People with type 2 diabetes
involves little regular exercise must make lifestyle changes
and transfer glucose from the
can also ramp up your risk. blood into the cells. As a result, and possibly take medication
Still, some overweight people blood-glucose levels rise above to help lower glucose levels
don’t develop insulin resistance, the normal range. People with in their blood and reduce the
and other factors are involved. prediabetes need to make risk of complications.
Genes certainly play a part — your

hfg FEATURE
blood-glucose levels (not insulin Eating small • Quit smoking.

levels), so they can’t determine serves of low-GI People who puff
whether you’re insulin resistant. carbs with meals cigarettes are
Even so, most people with type helps regulate roughly 50 per
2 diabetes are insulin resistant. the release cent more likely
If you do receive a diagnosis of insulin. to develop type
of insulin resistance, don’t panic. 2 diabetes than
It doesn’t necessarily mean you’ll • Enjoy non-smokers are.
develop type 2 diabetes. This is protein-rich
simply an early warning sign that foods at each • Make time to
you need to make some dietary meal. Good sources exercise every day.
and lifestyle changes now so you include eggs, fish, tofu, legumes This doesn’t mean subjecting
can avoid diabetes in the future. (such as beans and chickpeas), yourself to a punishing exercise
nuts, chicken, lean meat and boot camp. Simply using your
Q I have insulin
resistance. What
should I do?
You can combat this condition
reduced-fat dairy products.
• Avoid eating large

amounts of red meat
muscles helps improve your
body’s response to insulin and
its ability to absorb glucose. In
fact, research shows that even
with these easy diet and lifestyle and all processed meats. moderate bouts of exercise,
changes. They’ll help you lose Studies link the consumption such as walking for 30 minutes
weight and protect your health! of these foods with the risk of on most days, are effective at
developing insulin resistance improving insulin sensitivity.
• Eat fewer processed, as well as type 2 diabetes.
nutrient-poor foods. • Limit sedentary
Reducing your intake of refined • Find ways to add activities. Studies show that
carbohydrates is particularly high-fibre legumes the more time we spend on the
important, so make a concerted to meals. Top grainy toast couch, the more likely we are to
effort to limit biscuits, pastries, with baked beans at breakfast; develop diabetes. If you’re stuck
cakes, white bread and crackers, add hoummos to your lunch; or at a desk for most of the day, be
along with those puffed and toss beans, lentils or chickpeas sure to interrupt your sitting time
flaked breakfast cereals. into soups and casseroles. (You’ll with regular breaks.
find plenty of inspiring recipes
• Add small portions at healthyfoodguide.com.au.) Tweak your lifestyle in these
of low-GI carbohydrates ways and you’ll not only lose
to every meal se the amount weight more easily, but also
Eat rolled oats in h vegetables in improve your insulin sensitivity,
muesli or porridge r daily diet. reducing — and perhaps even
at breakfast; multi e half your dinner reversing — insulin resistance.
grain sandwiches late with a variety
at lunch; and of colourful veg. Think you might have insulin
whole grains, To meet your daily resistance? See your doctor or
such as barley, requirement of five visit an Accredited Practising
quinoa, freekeh, vegie serves, think Dietitian, both of whom can give
wholegrain pasta of tasty ways to add you advice on addressing the
or low-GI brown them to breakfast condition with practical diet
rice, at dinner. and lunch as well. and lifestyle changes.
hfg FEATURE
HOW
FOOD CAN
FIGHT
THE BLUES
You are what you eat, so if your diet is poor, you may be dealing
with stress, anxiety or even depression. Dietitian Brooke Longfield
explains what it really means to have food on the brain.
M
ost of us can recall a Still, we know that a diet packed Deakin University and President
time (or three!) when with fatty, sugary foods certainly of the International Society for
food, whether it was doesn’t keep us feeling good, Nutritional Psychiatry Research.
chocolate, cake or even coffee, so what’s the difference between “We’re only just beginning
improved our mood. When these short-term pleasures and to understand that depression’s
we’re under stress or g mental wellbeing? underpinnings involve multiple
feeling blue, a sweet Well, we’re actually systems within the body, most
treat peps us up, at starting to find out. notably the immune system and
We’re only ju
least temporarily, st Researchers have the gut, and that these systems
discovering th
and this is largely e only recently (over are strongly influenced by what
thanks to our brain link between the past six years) we eat,” explains Jacka.
chemicals. Certain fo od & mood begun to explore the In other words, our food may
foods excite the brain, way food can affect be a cause of stress, anxiety and
lifting its levels of feel- our emotions. Leading depression, but it might also help
good neurotransmitters, the way is Felice Jacka, PhD, treat such conditions, potentially
such as serotonin, a chemical that Principal Research Fellow in the reducing our reliance on drugs
experts link to elevated mood. School of Medicine at Victoria’s such as antidepressants.
❛ A healthy diet
appears to protect
against depression
❜
in particular

hfg FEATURE
The mental rewards and immune systems,” explains

of eating well Jacka. These fatty, sugary foods
In 2010, Jacka studied the diets of more trigger systemic inflammation —
than 1000 Australian women aged from an ongoing low-level immune
20 to 93 to see whether she could
establish a relationship between food
Women who response throughout the body —
whereas fruit, vegetables and
and poor mood. Women who ate well ate a diet based omega-3 fats work against it.
by following a wholesome diet of fruit on veg, fruit, Unhealthy lifestyle factors, such
fish and grains

and vegies, meat, fish and wholegrain as stress, smoking and obesity,
foods (such as grainy bread and brown also provoke this inflammation,
rice) experienced less anxiety and experienced which is a risk factor for several
depression. In direct contrast, women
who ate large amounts of processed,
less depression illnesses of both the body and
mind. Experts now link systemic
fried and sugary foods (such as cakes, inflammation with brain changes
biscuits, takeaway and even alcohol) were that can cause major depression.
more likely to suffer from mood disorders.
“In short, a healthy diet appears to protect against The soothing
depression in particular,” says Jacka, “whereas an sea-change diet
unhealthy diet increases the risk of these disorders.” The good news is that one easy-
Similar findings emerged from a 2011 Norwegian to-follow, sustainable eating plan
study of more than 5700 adults. Subjects who had has proved to have the reverse
a better-quality diet were less likely to be depressed effect, reducing inflammation and
or anxious. (This large study also took variables such strengthening immunity. Studies
as age, physical-activity levels, income and alcohol also show that its health-boosting
consumption into consideration.) foods can improve mood.
“The make-up of a healthy diet differs depending As you may have guessed, it’s
on where you live,” adds Jacka, “but the diets in the Mediterranean diet. This way
these studies have a common core: more fruit and of eating focuses on vegetables,
vegetables, and less junk food.” fruit, nuts, legumes (which include
beans, lentils and chickpeas), oily
fish and olive oil, along with only
Food for thou ht small amounts of both red meat
So what is it about our modern diet that’s making and dairy products.
us not only fatter, but also miserable, stressed and An ongoing 1999 European
anxious? “We have good reason to believe that study, which continues to track
foods high in saturated fat or refined carbohydrates, the dietary habits of more than
or both, have a very negative impact on our brains 10,000 people, strongly suggests
Women who ate a lot of
that an eating plan comprised
of Mediterranean foods can help
processed, fried and sugary
prevent depression. When peopl
ate Med-style meals for a 2014
foods were more likely to
study at Melbourne’s Swinburne suffer from mood disorders
University of Technology, they felt
a lot more alert and content after
just 10 days on the plan. Developing the intervention study, tweaking the
One of the Mediterranean diet’s antidepression diet diets of people who have major
distinguishing features is that it In the past, most of the research depression and eat a poor diet.
provides little red meat. In one of on the connection between diet “This intervention diet is a
Jacka’s studies, women who ate and mental health has been in modified Mediterranean diet
either less or more than 500g of the form of observational studies. that includes plenty of fruit and
cooked red meat each week (the This means researchers simply vegetables as well as legumes,
recommended intake) were twice record what people eat without nuts, olive oil and vinegar,” says
as likely to suffer from depression intervening in their diets. In an Jacka. “It also provides slightly
or anxiety compared with those exciting step forward, Jacka is more red meat than a traditional
who ate the recommended 500g. currently running the very first Med-style diet does.
“This very important study is
the first worldwide attempt to
answer this question: ‘If I improve
Help! I want sugar … I need my diet, will my depression also
coffee … I crave chocolate! improve?’ — and we hope to have

the results before the end of this
Whichever food you crave when you’re feeling flat or stressed, year,“ says Jacka. “If we discover
relying on sugary treats or coffee to power through the day is that having a better diet improves
a risky move. When you overindulge in such foods and drinks, the mental health of people with
their stimulants flood your brain, making it less sensitive to depression, we’ll have a whole
their pleasurable effects. This creates a vicious cycle: You need new way of thinking about how
to consume more and more to achieve that same boost in mood. to treat it, and that’s exciting.”
When you down a coffee, for example, your body secretes the Indeed, the fascinating global
hormone adrenaline. In response, your brain suppresses the work of Jacka and her colleagues
adrenaline’s effects, driving you to seek out more coffee. is giving us a new understanding
Remember: The more you rely on these sorts of quick fixes of the ways in which food affects
to make yourself feel good, the more of them you need, and the the brain. Some foods can have
less effective they become at helping manage your mood. a positive impact on our state of
mind; others do the opposite.

Foods rich in
healthy fats support
brain function nervous brings on the butterflies.
Your gut can clearly sense stress
and even fear, so what’s behind
Brain y p this intestinal intelligence?
food People who they strengthen our

neural connections,
For starters, the digestive tract
is home to millions of nerve cells
The brain is about ate the most ensuring smooth that constantly communicate with
60 per cent fat, so fish reported communication the brain by sending messages
our grey matter is among brain cells. back and forth. What’s more, gut
strongly influenced improvements In a 2002 study bacteria can make chemicals that
by what we eat. in mood and from New Zealand, promote feelings of either calm
Saturated fat,
for example,
overall mental people who ate the
most fish reported
or stress, depending on the foods
we’ve eaten. In fact, these bacteria
the unhealthy health improvements in produce about 95 per cent of the
fat in many fried mood and overall body’s serotonin, the ‘happiness
and processed foods, actually mental health. Other research hormone’ that so many drugs are
makes brain-cell membranes reveals lower rates of depression designed to elevate.
less flexible. Tellingly, a 2013 in countries such as Norway and So what kinds of food keep
Australian study shows that Japan, where most people have our gut bacteria healthy? “It’s a
depressed people’s brains are a diet full of oily fish. simple message that comes down
more rigid, making it harder Unfortunately, the Aussie diet to consuming plenty of fibre,” says
for them to learn, remember is generally low in omega-3 fats, Jacka. “If you eat lots of fruit, veg,
and pick up new motor skills. particularly when compared with whole grains and legumes, and
As Jacka says, the concept of the Mediterranean way of eating. stay away from processed foods
brain plasticity is just one of the With its healthy amounts of fish, that are high in sugar and fat,
biological factors in depression. olive oil and nuts, the Med diet your gut microbes will be happy.”
A whole third of the brain’s fat has many aspects worth adopting, Scientists are also discovering
(20 per cent of that 60 per cent) not only for better brain function, that probiotics, substances that
is made up of the essential fatty but also for good heart health. encourage the growth of ‘good’
acids omega-3 and omega-6. gut bacteria, may help lift mood.
These fats are essential because When people in a 2011 US study
the body can’t make them, so we Gut reaction took probiotics for just one month,
have to eat foods rich in healthy Your state of mind doesn’t begin they experienced less anxiety and
fats, such as oily fish and olive oil, and end with your head. Think of depression. Yoghurt is a source of
to support brain function. the way unwelcome news causes probiotics, but “fermented foods
Omega-3 fats are especially that sinking feeling in the pit of and vinegar are also good for gut
important in battling depressive your stomach, or of how feeling health”, adds Jacka.
hfg FEATURE
Add these Nuts: Nibble on two to Lean red meat: Top up

foods to your three Brazil nuts (and score
all your selenium for the day)
your stores of iron, zinc and
vitamin B12 with a 100 to 120g
weekly menu or snack on a small handful portion of (raw) red meat, which
Of course, enjoying a few bites of unsalted raw or roasted is about the size of your palm,
of one or two foods can’t lead walnuts, cashews or almonds. three to four times a week.
to long-term happiness — food
is fuel, not a magic bullet. Still, Berries: Pop fresh or frozen Yoghurt: Promote the
studies show that some nutrients, berries into smoothies or onto growth of your ‘good’ gut
including B-group vitamins, zinc, yoghurt. Juicy blueberries and bacteria with a probiotic-rich
omega-3 fats, folate, magnesium strawberries are bursting with yoghurt. Look for plain and
and selenium, can help lift mood. immunity-boosting vitamin C. unsweetened varieties, and
To create a well-balanced diet, add natural sweetness with
focus on your foods as a whole — Leafy green veg: Add chopped fresh fruit.
eat more fruit, vegetables and more filling fibre to meals
whole grains, along with other with spinach, Asian greens, Our current understanding of
natural foods, and cut back on broccoli and Brussels sprouts, the complex interaction between
highly processed junk food and all of which are rich in folate. food and mood is incomplete
alcohol. The following foods play Toss them into salads and because research into the link is
vital roles in supporting optimal stir-fries with a splash of still in its early stages — we can’t
physical and mental health, so extra-virgin olive oil. yet attribute the association to
make sure they feature regularly simple cause and effect.
on your weekly menu. Baked beans: Start your Despite this, Jacka is optimistic
day with a healthy breakfast of that the emerging evidence will
Oily fish: Boost your levels baked beans on wholegrain toast result in diet-based approaches
of healthy omega-3 fats by to boost your intakes of fibre and becoming leading therapies for
putting oily fish, such as fresh magnesium. Opt for reduced-salt anxiety and depression. “My
or canned salmon, tuna and or no-added-salt beans; they taste hope is that dietary intervention
sardines, on the menu two as good as the regular variety. becomes a mainstay treatment
to three times a week. within a couple of years. But in
Legumes: Think of tasty the meantime, eating healthy,
Whole grains: Replace ways to add more chickpeas, unprocessed foods is a good
refined and processed cereals, lentils and beans to lunches preventive strategy to improve
biscuits and fluffy white bread and dinners. These pulses are overall health and wellbeing.”
with high-fibre carbohydrates, nutritional powerhouses full Make some positive dietary
such as brown rice, soy-linseed of B-group vitamins, folate, changes this month, starting
bread, rolled oats and quinoa. magnesium and fibre. with our meal plan on p90!

RECIPES
satisfying low-fat pasta • flavour-rich soups • gluten-free treats
HEARTY & HEALTHY!

This month’s meals will warm
you up from the first taste! Try
our delicious spins on soups,
pastas and risottos, then share
some gluten-free sweet treats!
We’ve done the

hard work for you!
Our recipes are based
on fresh, nutrient-rich
ingredients that are easy
to find and affordable.
Every main meal contains
at least two serves of vegies
for optimal health benefits,
and our recipes are based on
ideal portion sizes.
Every recipe meets our
dietitians’ nutrition criteria
to ensure it doesn’t contain
too much energy, saturated
fat, sodium or sugar.
Every dish is tried and
tested at least twice so we
know it’s a reliable recipe
that tastes great.
Every recipe has a complete
nutrition analysis for your
benefit. The table on p97 helps
Chicken & mushroom you determine how each recipe
quinoa risotto, p70 works as part of your daily
nutrition and energy needs.
Our food writers work with qualified

dietitians to develop these recipes for HIGH
PROTEIN
maximum health benefits. For more
detail on our recipe badges, see p99. 9dairy free 9diabetes friendly 9gluten free 9vegetarian

hfg RECIPES
Bursts of
lemony green
veg make this
creamy pasta
fibre rich!
Creamy chicken,
leek & pea pasta
(See recipe on p58)
delicious
LOW-FAT
PERFECT YOUR
PASTA DISHES
Here’s how to make your
favourite dishes healthier:
• Cut the fat by forgoing
PASTA
When sauce lightens up and vegies are
more than a garnish, this family favourite
creamy sauce in favour of a becomes a well-balanced meal!
grated-parmesan topping.
Add 1 tablespoon per serve.
• Savour the real flavours
of fresh herbs, lemon zest,
spices and chilli, not salt
• Add extra vegetab
to lift your fibre intak
• Size portions righ
Recipes: Chrissy Freer. Photography: Mark O’Meara. Styling: Julz Beresford. Food Prep: Kerrie Ray.
by keeping serves
to around 1 cup of
cooked pasta.
HIGH Rigatoni with slow-cooked

PROTEIN
beef ragu & silverbeet
(See recipe overleaf)
PER SERVE
Protein 31.1g Fibre 7.4g
Sat Fat 2.6g Calcium 121mg
Carbs 45.9g Iron 5.3mg

hfg RECIPES
Rigatoni with 3 Add tomato paste to dish; stir 1 Preheat oven to 180°C. Line
slow-cooked for 1 minute. Add vinegar; simmer a large baking tray with baking
beef ragu & for 1 minute. Add tomatoes and paper. Place pumpkin on tray,
silverbeet stock with ½ cup water; bring to spray with olive oil and roast for
(p53) the boil. Return reserved beef to 25–30 minutes, or until golden;
Serves 4 Cost per serve $2.90 dish, cover and transfer to oven; leave to cool slightly. Put pumpkin
Hands-on time 30 min cook for 2½ hours, or until meat in a large bowl and mash roughly
Cooking time 2½ hours is extremely tender. Remove dish with a fork, leaving some texture.
Beef ragu is suitable to freeze from oven. Shred meat with a fork 2 Meanwhile, spray a large non-
9dairy free 9diabetes friendly and stir silverbeet through beef stick frying pan with olive oil and
ragu until just wilted. set over medium–high heat. Sauté
500g chuck steak (about 375g 4 Meanwhile, cook rigatoni in a mushrooms for 4–5 minutes, or
trimmed weight), trimmed, large saucepan of boiling water until golden. Add half the garlic
diced into 2cm cubes according to packet instructions and stir for 1 minute, then leave
1 tablespoon plain flour until al dente; drain and return to mushroom mixture to cool.
Olive-oil spray pan. Add beef ragu; toss. Divide 3 Set a large non-stick saucepan
1 medium onion, finely chopped mixture among 4 bowls, garnish over medium heat and spray with
2 medium carrots, peeled, diced with parsley and serve. olive oil. Add onion and sauté
2 celery stalks, diced for 5 minutes, or until soft. Add
3 garlic cloves, thinly sliced remaining garlic; cook, stirring,
2 teaspoons smoked paprika Pumpkin, spinach for 30 seconds, or until fragrant.
2 tablespoons no-added-salt & ricotta cannelloni Add tomato purée, reduce heat
tomato paste Serves 4 Cost per serve $3.50 and simmer for 5 minutes. Season
1½ tablespoons red wine vinegar Hands-on time 45 min tomato sauce with cracked black
1 x 400g can no-added-salt Cooking time 25 min pepper and set aside.
chopped tomatoes Suitable to freeze 4 Add cool mushrooms to
1 cup reduced-salt beef stock 9diabetes friendly 9vegetarian mashed pumpkin with spinach
½ bunch silverbeet, and ½ cup of the ricotta; stir
trimmed (central vein 600g butternut pumpkin, and season with nutmeg and
removed), shredded peeled, diced into 2cm cubes pepper. Spread ¼ cup of
200g rigatoni Olive-oil spray the tomato sauce across
Flat-leaf parsley, to garnish 400g button mushrooms, base of a 1.5-litre (6-cup
thinly sliced capacity) baking dish.
1 Preheat oven to 140°C. Toss 3 garlic cloves, crushed Lay lasagne sheets on
steak in flour to coat, shaking 1 medium onion, chopped a work surface. Spoon
off any excess. Spray a large 1 x 400g can no-added-salt ¹⁄³ cup of the pumpkin
flameproof casserole dish with tomato purée filling along centre of
olive oil and set over high heat ¼ cup basil leaves, chopped, each sheet, roll to enclose
on the stovetop. Add steak in plus extra basil, to serve filling and put cannelloni in
batches; cook for 2–3 minutes, 200g frozen chopped spinach, dish; repeat with remaining
or until browned. Remove beef thawed, squeezed of lasagne sheets and filling.
from dish and set aside. excess water 5 Spoon remaining tomato sauce
2 Spray dish with oil again; set ¾ cup (185g) reduced-fat over cannelloni to cover, dot with
over medium heat. Add onion, fresh ricotta remaining ricotta and scatter with
carrots and celery; cook, stirring Pinch of nutmeg parmesan. Cover dish with foil;
occasionally, for 5 minutes, or 4 fresh lasagne sheets, cut in half bake for 10 minutes. Remove foil;
until soft. Add garlic and paprika; 2 tablespoons bake for another 10–15 minutes,
stir for 1 minute, or until fragrant. finely grated parmesan or until golden and bubbling.
This filling
dish has four
of your five
daily serves
of veg!
HIGH
PROTEIN
Pumpkin, spinach &

ricotta cannelloni
PER SERVE

hfg RECIPES
Stay in the
low-fat loop
with long strands of
zesty high-fibre
zucchini!
Zucchini, lentil, feta
& mint spaghetti
Cooling
herbs lend this
low-salt tangle
a refreshing
twist!
Chicken, baby kale
& roast tomato
spelt pasta
Time to make 25 min
9diabetes friendly 9dairy free
2 x 200g punnets
grape tomatoes, halved Chicken, baby kale
Olive-oil spray & roast tomato
250g spelt penne (see Note) spelt pasta
300g chicken breast fillet,
thinly sliced
1 leek, white part only,
thinly sliced
3 garlic cloves, thinly sliced
2 teaspoons lemon zest
100g baby kale leaves
1 tablespoon lemon juice
2 tablespoons
slivered almonds,
lightly toasted
1 Preheat oven
to 160°C. Line
a large baking
tray with baking
paper. Put tomato
halves on tray and
spray with olive oil;
roast for 10 minutes,
or until just wilted,
then set aside.
2 Meanwhile, cook penne in
a large saucepan of boiling water
according to packet instructions
until al dente. Drain pasta well
and return to pan.
3 Meanwhile, set a large non-stick kale; cook, stirring, until just
frying pan over high heat; spray wilted. Return reserved chicken
HIGH
with olive oil. Add chicken slices to pan; cook until heated through. PROTEIN
and cook, turning, for 2–3 minutes, 5 Add chicken, kale and roast
or until golden. Remove chicken tomatoes to hot pasta with lemon
from pan and set aside. juice; toss. Divide pasta among
PER SERVE
4 Spray frying pan with oil again; 4 bowls, season with pepper,
set over medium heat. Add leek scatter with almonds and serve. 1550kJ/371cal Sugars 3.9g
and sauté for 5 minutes, or until Note Find spelt penne in the Total Fat 8.3g Sodium 71mg
soft. Add garlic and lemon zest; supermarket pasta section or use Sat Fat 1.7g Calcium 88mg
cook, stirring, for 1 minute. Add wholemeal pasta, if preferred.

hfg RECIPES
Creamy for 2–3 minutes, or until liquid 2 tablespoons chopped

chicken, reduces by half. Return reserved flat-leaf parsley
leek & pea chicken to pan with lemon juice 40g reduced-fat feta, crumbled
pasta (p52) and cook for 2–3 minutes, or until 1 tablespoon lemon juice
Serves 4 Cost per heated through. (See Cook’s tip.)
serve $3.50 Time to make 30 min 4 Add chicken mixture, chives 1 Cook spaghetti, according
9diabetes friendly and half the parmesan to pasta to packet instructions, in a large
9gluten free saucepan; toss to combine. saucepan of boiling water until
5 Divide pasta among 4 bowls al dente. Add green beans for
250g gluten-free spaghetti and season with cracked black last 2 minutes of cooking time;
1 cup frozen baby green peas pepper; scatter with remaining drain well and return to pan.
1 medium head broccoli parmesan and serve. 2 Meanwhile, slice zucchini into
trimmed, cut into florets Cook’s tip Reserve some pasta long, thin strands with a spiraliser,
Olive-oil spray cooking water so you can use it stopping at seeds. (Alternatively,
300g chicken breast fillets, to thin the sauce, if necessary. grate zucchini coarsely.)
thinly sliced 3 Set a large non-stick frying pan
HIGH
1 leek, white part only, PROTEIN over medium heat. Heat olive oil.
thinly sliced Add onion; sauté for 5 minutes,
PER SERVE
2 garlic cloves, crushed or until soft. Add garlic and lemon
1 teaspoon lemon zest 1881kJ/450cal Sugars 3.6g zest; cook, stirring, for 1 minute,
¼ cup white wine Total Fat 9.8g Sodium 288mg or until mixture is fragrant.
¹⁄³ cup reduced-salt, Sat Fat 4.2g Calcium 113mg 4 Add lentils to pan and stir for
gluten-free chicken stock 1 minute, or until heated through.
¹⁄³ cup Philadelphia Light Add zucchini strands and cook
Cream for Cooking for 1 minute, or until just bright
2 teaspoons lemon juice Zucchini, green. (Do not overcook.)
2 tablespoons chopped chives lentil, feta 5 Add lentil mixture to saucepan
¼ cup finely grated parmesan & mint of cooked pasta and green beans
spaghetti with mint, parsley, feta and lemon
1 Cook spaghetti, according (p56) juice; toss well to combine.
to packet instructions, in a large Serves 4 Cost per serve $2.30 6 Divide pasta among 4 plates
saucepan of boiling water until Time to make 25 min and season with cracked black
al dente. Add peas and broccoli 9diabetes friendly pepper; garnish with extra mint
for last 2 minutes of cooking time; 9vegetarian leaves and serve.
drain well and return to pan. Note Need a gluten-free meal?
2 Meanwhile, spray a large 250g wholemeal spaghetti Swap the wholemeal spaghetti
non-stick frying pan with olive oil 200g green beans, trimmed, for gluten-free spaghetti.
and set over medium–high heat. diagonally sliced
Add chicken and cook, turning, 3 medium zucchini, trimmed
for 2–3 minutes, or until golden; 2 teaspoons olive oil
remove from pan and set aside. 1 medium onion, finely chopped
3 Spray pan with olive oil again 2 garlic cloves, crushed
PER SERVE
and set over medium heat. Sauté 1 teaspoon lemon zest
leek for 5 minutes, or until soft. 1 x 400g can no-added-salt 1456kJ/348cal Sugars 3.6g
Add garlic and lemon zest; cook lentils, rinsed, drained Total Fat 5.8g Sodium 201mg
for 1 minute. Stir in wine, chicken 2 tablespoons chopped mint, Sat Fat 1.6g Calcium 132mg
stock and cooking cream; simmer plus extra leaves, to garnish
Cooking
Instructions:
Open pack.
Cooked and sliced chicken and turkey that you can enjoy
cold or hot, straight out of the pack. New from Steggles.
#justateit
hfg RECIPES
Chicken &
sweetcorn soup
SOUP
IT UP!
Feeling the chill? Stay home and
stay healthy with a satisfyingly
rich meal in a bowl!
Fresh mint
& smoky ham
lift the flavour
of this family
favourite!
HIGH
PROTEIN
PER SERVE
Split green pea
& ham soup
Total Fat 5.0g Sodium 884mg (See recipe overleaf)

hfg RECIPES
Chicken & handle, shred the meat and 2 hours, turning the hock halfway
sweetcorn return to the pan for about through, until the meat is tender.
soup (p60) 5 minutes to warm through. 2 Remove the ham hock and
Serves 4 Cost 4 Serve the soup scattered with set aside until cool enough to
per serve $4 the rest of the tarragon. handle. Roughly shred the meat,
Preparation time 5 min discarding the skin and bones,
HIGH
Cooking time 35 min PROTEIN then return to the pan and stir
9diabetes friendly well. Cook for 30 minutes until
PER SERVE
9dairy free the split peas and ham are tender.
1547kJ/370cal Sugars 4.2g 3 Meanwhile, roughly mash half
1 tablespoon olive oil Total Fat 8.8g Sodium 589mg of the thawed peas with the back
1 leek, white and pale green Sat Fat 1.7g Calcium 77mg of a fork. Once the split peas and
parts only, halved lengthways ham are tender, stir in the peas
then thinly sliced and cook for a further 5 minutes
2 garlic cloves, finely chopped until warmed through. Remove
1 celery stalk, cut into Split green and discard the thyme. Season
1cm pieces pea & ham to taste with pepper.
½ cup dry white wine soup (p61) 4 Serve with mint leaves and
4 corn cobs, kernels cut Serves 4–6 Cost crusty bread.
from the cobs per serve $2.10
1 potato, such as desiree or Preparation time 10 min
Dutch cream, cut into Cooking time 3¼ hours Moroccan
1.5cm pieces 9dairy free harira soup
1 litre reduced-salt Serves 6 Cost per serve $3.30
chicken stock 1 tablespoon olive oil Preparation time 5 min
2 tablespoons coarsely 1 onion, finely chopped Cooking time 2 hours
chopped tarragon 1 carrot, cut into 2cm cubes 9diabetes friendly
2 chicken breast fillets 2 garlic cloves, finely chopped 9dairy free
2 cups split green peas, rinsed
1 Heat the oil in a large, heavy- 1 smoked ham hock 2 tablespoons extra virgin
based saucepan over medium 1 fresh or dried bay leaf olive oil
heat. Cook the leek and celery 6 thyme sprigs, tied 500g lamb chops, trimmed
for 3 minutes until translucent, in a bundle with string 1 large onion, finely chopped
then add the garlic and cook for 1 litre reduced-salt 2 celery stalks, cut into
a minute until fragrant. Add the chicken stock 1cm pieces
wine and let it boil for 3 minutes 2 cups frozen peas, thawed 2 teaspoons ground ginger
to evaporate the alcohol. Mint leaves and crusty bread, 2 teaspoons ground cinnamon
2 Add the potato, stock, half of to serve 2 teaspoons ground turmeric
the tarragon, corn and 2 cups Large pinch saffron threads,
of water. Season with pepper. 1 Heat the oil in a large sauce- soaked in 1 tablespoon
Bring to the boil, then reduce the pan over medium heat. Cook hot water (see Note)
heat to a simmer and cook for the onion, carrot and garlic for Large handful each coriander
5 minutes. Add the chicken, cover 5 minutes until softened. Add and parsley, finely chopped,
with a lid and cook for 10 minutes the split green peas, ham hock, including stalks
until the chicken is cooked bay leaf, thyme, stock and 1 litre 2 x 400g tins chopped tomatoes
through and the potato is tender. of water and bring to the boil. 1 litre reduced-salt chicken stock
3 Remove the chicken from the Reduce the heat to a simmer, 75g dried chickpeas, soaked
pan. Once it is cool enough to cover with a lid and cook for overnight, drained and rinsed
¼ cup dried green lentils, rinsed
2 tablespoons lemon juice
1 Heat 1 tablespoon of the oil

in a large, heavy-based saucepan
over medium–high heat. Add
the lamb and cook for 2 minutes
on each side until browned.
Remove and set aside.
2 Reduce the heat to medium
and add the remaining oil,
onion, celery, ginger, cinnamon,
turmeric, saffron with its soaking
liquid and the stalks from the
parsley and coriander. Cook for
3–5 minutes until the vegetables
start to soften.
3 Return the meat to the pan,
along with the tomatoes, stock,
chickpeas and 1 cup of water
and bring to the boil. Reduce
the heat to low, cover with a lid
and cook, stirring occasionally,
for 1 hour. Add the lentils and
cook for 45 minutes until the Top this
meat and pulses are tender. Moroccan rich, spicy mix
4 Stir in the lemon juice, chopped harira soup with a cooling
parsley and coriander and check dollop of plain
the seasoning. yoghurt
Note Feel free to omit the saffron
threads from this recipe.
HIGH
PROTEIN
PER SERVE

hfg RECIPES
Pumpkin &
red lentil soup
Serves 4–6 Cost per serve $2.20
Preparation time 15 min
Cooking time 40 min
9vegetarian
1 tablespoon olive oil

★ 1 brown onion, coarsely chopped
COVEpR
2 garlic cloves, finely chopped
e
reci ½ teaspoon chilli powder
¼ teaspoon ground nutmeg
1 fresh or dried bay leaf
4 lemon thyme sprigs,
leaves picked
1.2kg pumpkin, seeds removed,
peeled, cut into 3cm cubes
1 cup red lentils, rinsed
1 litre reduced-salt
vegetable stock
Greek-style yoghurt and
toasted pepitas, to serve
1 Heat the oil in a large,

heavy-based saucepan
over medium heat. Cook
the onion for 3 minutes until
slightly softened, then add
the garlic, chilli, nutmeg, bay
leaf and thyme and cook for a
further 2 minutes until fragrant.
2 Add the pumpkin, lentils,
stock and 2 cups of water. Season
with pepper. Bring to the boil,
then reduce the heat to a simmer
and cover with a lid. Cook for
30 minutes until the pumpkin
and lentils are tender.
3 Using a stick blender, purée
the soup until smooth, adding
Pumpkin & more water if necessary. Check
red lentil soup
the seasoning, then serve with
yoghurt and toasted pepitas.
PER SERVE
Irish lamb, barley Irish lamb, barley
& potato stew & potato stew
Cooking time 1½ hours
9dairy free
2 tablespoons
olive oil
750g lamb neck,
trimmed, cut
into 4cm pieces
½ cup pearl
barley, rinsed
1 onion,
finely chopped
2 carrots,
thickly sliced
1 large celery stalk,
coarsely chopped
500g potatoes, cut into
3cm pieces
2 cups reduced-salt chicken stock
2 cups coarsely chopped
savoy cabbage
Chopped parsley, to serve
Nourish
1 Heat 1 tablespoon of the oil yourself with
in a large, heavy-based saucepan this iron-rich
over medium–high heat. Season mix of tender
the lamb with pepper, then cook lamb & veg!
for 5 minutes until browned.
Remove and set aside. Reduce
the heat to medium, add the
remaining oil to the pan and then cover
cook the onion for 3 minutes with the lid
until slightly softened. and cook for
2 Stir in the barley, stock and a further 15–20
2 cups of water and bring to minutes until everything is tender.
the boil. Cover with a lid, reduce 3 Serve with chopped parsley.
Recipes and
the heat to low and cook for
HIGH images are from
45 minutes. Add the carrots and PROTEIN Whole Food
celery and cook for another Slow Cooked by
PER SERVE Olivia Andrews
15 minutes. Add the cabbage ($35; Murdoch
and potatoes, ensuring all the 2290kJ/548cal Sugars 5.0g
Books), which is
ingredients are submerged — Total Fat 21.3g Sodium 673mg
in stores now.
add a little more water if Sat Fat 5.4g Calcium 69mg
necessary. Bring to the boil,

hfg RECIPES
G
W H
grains flavour beat hunger for hours!
This classic
combo goes
gluten free with
high-protein
quinoa!
HIGH Chicken & mushroom

PROTEIN
quinoa risotto
PER SERVE (See recipe on p70)
Cheesy risotto
balls with warm
broccoli salad
Cheesy risotto
balls with warm
broccoli salad
Time to make 45 min
9vegetarian
¼ cup plain flour

2 eggs, lightly beaten
½ cup wholemeal breadcrumbs
¼ cup flat-leaf parsley,
finely chopped
¼ cup finely grated parmesan
1 teaspoon cracked black pepper
3 cups cold leftover risotto
(such as Oven-baked pumpkin
& sage risotto; recipe overleaf)
8 basil leaves
100g fresh mozzarella,
diced into 8 x 2cm cubes
Olive-oil spray
Recipes: Niki Bezzant. Photography: Devin Hart. Styling and Food Prep: Sarah Swain.
Broccoli salad Poke a hole in centre of each ball over high heat. Add broccoli
4 cups broccoli florets with your finger. Wrap a basil leaf and kale; stir-fry for 3–4 minutes,
4 cups kale leaves, around a mozzarella cube and or until broccoli is just tender.
coarsely chopped push into ball, rolling to enclose. Remove pan from heat and stir
4 cups baby spinach Repeat process (ensuring hands baby spinach through veg.
1 tablespoon olive oil stay wet) with remaining risotto, 6 Combine olive oil, mustard
1 teaspoon Dijon mustard basil and mozzarella to make and vinegar with 2 tablespoons
2 tablespoons apple cider a total of 8 risotto balls. hot water in a bowl; whisk well.
vinegar 3 Roll a risotto ball in flour and 7 Toss warm broccoli salad in
4 tablespoons pepitas, shake off excess; dip into egg, dressing, scatter with pepitas
toasted then roll in breadcrumb mixture and serve with risotto balls.
to coat. Place ball on prepared Note Try using Japanese panko
1 Preheat oven to 180°C. Line baking tray. Repeat process with breadcrumbs for extra crunch!
a large baking tray with baking remaining risotto balls.
HIGH
paper. Place flour on a plate or 4 Spray risotto balls with olive PROTEIN
in a shallow bowl. Place egg in a oil; bake, spraying again after

PER SERVE
separate shallow bowl. Combine 10 minutes, for 20 minutes, or
breadcrumbs, parsley, parmesan until coating is crisp and golden. 2250kJ/538cal Sugars 12.1g
and pepper; scatter onto a plate. 5 Meanwhile, make broccoli Total Fat 21.6g Sodium 634mg
2 Wet hands to shape a small salad: Spray a large non-stick Sat Fat 6.6g Calcium 448mg
handful of the risotto into a ball. frying pan with olive oil and set

hfg RECIPES
Oven-baked 1 Preheat oven to 200°C. Heat 4 Steam, boil or microwave

pumpkin & stock in a large saucepan over sprouts for 2 minutes; drain well.
sage risotto medium heat until almost boiling, Heat remaining olive oil in a large
Serves 6 Cost per serve $3.35 then reduce heat to low. Cover non-stick frying pan over high
Hands-on time 10 min pan with lid to keep hot. heat. Add remaining garlic; sauté
Cooking time 35 min 2 Heat half the olive oil in a large for 1 minute. Add sprouts; stir-fry
9gluten free 9vegetarian flameproof casserole dish (which for 2–3 minutes, or until lightly
has a lid) over medium heat on caramelised. Remove pan from
700ml gluten-free, reduced-salt the stovetop. Add shallots and heat and cover to keep warm.
vegetable stock two-thirds of the garlic; sauté for 5 Stir remaining sage through
2 tablespoons olive oil 1 minute, or until tender. Add risotto with parmesan; season
4 shallots, finely chopped rice; cook, stirring, for 1 minute. with black pepper, garnish with
3 garlic cloves, finely chopped Add wine and stir until absorbed. extra sage and serve with sprouts.
1½ cups arborio rice Add hot stock with tomatoes,
¼ cup white wine pumpkin and half the sage;
1 x 400g can no-added-salt stir well to combine.
chopped tomatoes 3 Cover dish and
1.5kg pumpkin, peeled, oven-bake for 20–30
diced into 1cm cubes minutes, or until rice
2 tablespoons chopped sage, is tender and has
plus extra leaves, to garnish absorbed all liquid.
4 cups Brussels sprouts, Remove risotto dish
quartered from oven; leave to
½ cup finely grated parmesan rest for 5 minutes.
PER SERVE
Stir up a rich risotto that
cuts the fat and satisfies
with fibre and flavour!
Broccoli & blue This low-kJ

cheese barley risotto dish works with
(See recipe overleaf) freekeh, farro &
other fibre-rich
grains
PER SERVE

The
gluten-free
recipe Chicken &
mushroom
Broccoli &
blue cheese
iPhone app quinoa
risotto (p66)
barley risotto
(p69)
Living gluten free just Serves 4 Cost per Serves 4 Cost per
got a whole lot easier! serve $4.90 Time to make 45 min serve $5.50 Time to make 45 min
9gluten free 9diabetes friendly 9vegetarian
Healthy Food Guide has
turned its hugely popular 600ml gluten-free, 500ml reduced-salt
reduced-salt chicken stock vegetable stock
recipes into an amazing Olive-oil spray 1 tablespoon olive oil
iPhone app! 400g chicken breast fillets, sliced 3 shallots, finely chopped
5 cups chopped mushrooms 1 garlic clove, finely chopped
FEATURES INCLUDE: 1 tablespoon olive oil 1 cup pearl barley
3 shallots, finely chopped ¼ cup white wine
101 healthy, delicious 1 garlic clove, finely chopped 4 cups broccoli florets
gluten-free recipes 1¼ cups quinoa 5 cups coarsely chopped spinach
Kilojoule/calorie counts ¼ cup white wine 100g blue cheese, crumbled
and full nutrition analysis 6 cups coarsely chopped spinach (see Cook’s tip)
¹⁄³ cup finely grated parmesan
Shopping list creation
1 Heat stock and 2 cups water
Email shopping list 1 Heat stock in a large saucepan in a large saucepan until almost
Save favourite recipes until almost boiling; reduce heat boiling, then reduce heat to low.
Add notes to recipes to low. Cover pan to keep hot. Cover pan with lid to keep hot.
2 Spray a large non-stick frying 2 Heat olive oil in a separate large
pan with olive oil and set over saucepan set over medium heat.
high heat. Add chicken and cook Add shallots and garlic; sauté for
for 4–5 minutes, or until browned; 1 minute, or until fragrant. Add
remove from pan and set aside. barley; cook, stirring, for 1 minute.
3 Spray pan with oil again. Add Add wine; stir until absorbed.
mushrooms and cook, stirring, 3 Add three-quarters of the stock
until soft and browned; remove to risotto saucepan and stir well.
from pan and set aside. Reduce heat to low and simmer
4 Heat olive oil in a large sauce- mixture, stirring occasionally and
pan over medium heat. Sauté topping up with remaining stock
shallots and garlic for 1 minute, (if necessary), for 25–30 minutes,
or until fragrant. Add quinoa and or until thick and creamy.
cook, stirring, for 1 minute. Add 4 Add broccoli and spinach to
wine and stir until absorbed. saucepan; cook for 5–10 more
5 Reduce heat to low. Add 1 ladle minutes, or until barley is tender.
stock and stir until quinoa absorbs Remove pan from heat and stir
liquid. Continue adding ladles in crumbled blue cheese.
of remaining stock, stirring for 5 Season risotto with cracked
15 minutes, or until quinoa cooks. black pepper and serve.
AVAILABLE NOW 6 Add reserved cooked chicken Cook’s tip Not a fan of blue
THROUGH iTUNES and mushrooms with spinach; stir cheese’s strong flavour? Simply
or at healthyfoodguide. and bring to a simmer. Top risotto swap it for 100g of fresh ricotta
with grated parmesan and serve. or crumbled reduced-fat feta.
com/gluten-free
hfg RECIPES
Rosti-topped fish
with cheese sauce
Crank up
your calcium
intake with this
cheesy low-kJ
sauce!
Meal for one

Recipe: Liz Macri. Photography: Mark O’Meara. Styling: Julz Beresford. Food Prep: Kerrie Ray.
The catch of the day comes with a crisp potato lure!

Rosti-topped fish potato in a medium saucepan, gradually, whisking until mixture
with cheese sauce cover with cold water and bring is smooth; bring to the boil, then
Serves 1 Cost per serve $4.80 to the boil; cook for 12 minutes, remove pan from heat and stir in
Time to make 30 min or until tender. Remove potato parmesan to form a smooth sauce.
9diabetes friendly from water, reserving water for 4 Boil veg in reserved cooking
cooking remaining vegetables. water for 2 minutes, or until tender.
1 medium potato (about 150g) 2 Peel potato and grate coarsely. 5 Transfer rosti-topped fish to a
1 x 150g frozen fish fillet, Place fish on prepared tray, top serving plate, season with black
such as hoki with grated potato and spray with pepper and serve with cheese
2 teaspoons reduced-fat olive oil. Bake fish for 12 minutes, sauce and vegetables.
table spread or until almost cooked through.
HIGH
1 teaspoon plain flour (Cooking time will depend on PROTEIN
¹⁄³ cup reduced-fat milk fillet’s thickness.) Switch on oven

1 tablespoon grill; grill fish for 3–5 minutes, or
finely grated parmesan until potato rosti is golden.
PER SERVE
1 small carrot, sliced 3 Meanwhile, melt table spread
1 cup broccoli florets in a small saucepan over medium– 1598kJ/382cal Sugars 8.6g
high heat. Add flour and cook, Total Fat 11.0g Sodium 281mg
1 Preheat oven to 200°C. Line stirring, for 30 seconds, or until Sat Fat 3.7g Calcium 254mg
a baking tray with foil. Place thick and bubbling. Add milk

SAVE
• 2756kJ/659cal
• 47.5g fat
(Our version has
75% less salt!)
Chicken, pork
& bean cassoulet
hfg RECIPES
HFG MAKEOVER
Cassoulet
We’ve trimmed the fat from this classic French stew — yet kept
all the rich flavour. Now you can face the cold feeling full of beans!
Chicken, pork or until lightly coloured. Transfer

& bean cassoulet meats to a plate and set aside.
Hands-on time 15 min
2 Preheat oven to 180°C. Reduce
heat to low. Add remaining olive
HERE’S WHY
Cooking time 1 hour, 30 min oil to dish. Add onion, carrot and OUR DISH IS
9dairy free celery; cook, stirring occasionally,
for 20 minutes, or until vegetables HEALTHIER!
2 tablespoons olive oil start to caramelise.
4 extra-lean pork sausages 3 Return reserved meats to dish ✓Traditional cassoulet is
(casings removed), chopped with garlic, stock, tomatoes and full of fatty meats such as
into 3cm pieces thyme. Cover dish, transfer stew
bacon, sausage and chicken
drumsticks. This recipe uses
400g skinless chicken thigh to oven and cook for 20 minutes.
skinless chicken thigh fillets
fillets, cut into thick slices 4 Uncover dish, stir in beans and
and extra-lean sausages to
1 large red onion, thinly sliced return to oven for 40 minutes,
cut the saturated fat by a
1 large carrot, chopped or until cassoulet is bubbling. whopping 80 per cent!
1 celery stalk, chopped 5 Scatter cassoulet with bread-
4 garlic cloves, chopped crumbs and pepitas; serve. ✓Reduced-salt chicken
300ml reduced-salt chicken stock stock and no-added-salt
1 x 400g can no-added-salt HIGH
canned tomatoes slash the
PROTEIN salt content by 75 per cent,
chopped tomatoes
while fresh herbs and garlic
Recipe: Rosie Ramsden. Photography: Toby Scott.
Fresh thyme sprigs, chopped

PER SERVE add aroma and flavour.
2 x 400g cans cannellini beans,
rinsed, drained Our version Regular version
2044kJ/489cal 4800kJ/1148cal ✓Adding crunchy seeds to
2 tablespoons
Protein 46.2g Protein 80.9g the topping and extra veg
breadcrumbs, toasted to the mix lifts your fibre
2 tablespoons pepitas Total Fat 15.6g Total Fat 63.1g
Sat Fat 4.6g Sat Fat 22.5g
intake to a healthy 50 per
Carbs 35.8g Carbs 59.6g
cent of your daily target.
1 Heat half the olive oil in a large
Sugars 10.9g Sugars 10.3g
flameproof casserole dish (which ✓Fibre-rich beans make this
Fibre 15.0g Fibre 12.9g
has a lid) over medium heat on stew super satisfying, letting
Sodium 677mg Sodium 2560mg
the stovetop. Add sausages; cook you cut not only the amount
Calcium 139mg Calcium 157mg
for 5–7 minutes, or until golden. of meat, but also the cost!
Iron 5.6mg Iron 8.3mg
Add chicken; cook for 5 minutes,

hfg RECIPES
Grilled zucchini
with mint, feta
& pine nuts
TAKE
SIDES!
Grow your love
of veg with these
gourmet gluten-free
accompaniments
for main meals.
Grilled zucchini Put on the hot grill

with mint, feta in a single layer and cook
& pine nuts for 2 minutes each side or until
Serves 4 Cost per serve $3.70 grill marks are visible. While the
Time to make 25 min zucchini is cooking, add the lemon
9gluten free halves to the grill, flesh side down, c salad
9vegetarian and cook for 5 minutes or until the Serves 4 Cost per serve $2.90
flesh is quite dark in colour. Time to make 30 min
1½ tablespoons pine nuts 4 When the zucchini is cooked, 9gluten free
600g zucchini transfer to a large bowl, add the 9vegetarian
(about 4–6), trimmed toasted pine nuts and sprinkle
1 lemon, halved with a pinch of pepper. Tear in 2 tablespoons extra virgin
Cracked black pepper the herbs, then squeeze over the olive oil, plus extra, for drizzling
Handful of basil leaves grilled lemon juice and drizzle 400g firm fresh ricotta
Handful of mint leaves with the olive oil. Use your hands Cracked black pepper
1 tablespoon to toss the ingredients together Pinch of dried chilli flakes
extra virgin olive oil and serve with the feta crumbled 500g ripe tomatoes
50g reduced-fat over the top. (see Cook’s tip)
goat’s milk feta Note Teamed with a quinoa salad, Handful of basil leaves
this makes a delicious lunch. (about 25)
1 Preheat the barbecue 150g pitted black olives, halved
HIGH
grill on high. PROTEIN 1 tablespoon balsamic vinegar
2 Put the pine nuts in a dry frying
PER SERVE
pan over medium heat and toast 1 Preheat the oven to 180°C.
until golden, about 2 minutes. 593kJ/142cal Sugars 3.1g 2 Line a baking tray with
Transfer to a small bowl. Total Fat 10.8g Sodium 148mg baking paper and drizzle about
3 Cut the zucchini diagonally Sat Fat 2.1g Calcium 113mg a teaspoon of olive oil over the
into slices about 1cm thick. paper. Break the ricotta into
Taste tweak
Swap this side’s
oil for a splash
of almond or
Tomato, ricotta, basil Roast capsicum with flaxseed oil
& balsamic salad capers, seeds & nuts
large clumps, each about the Roast capsicum with become trapped in the bowl
size of an oddly shaped golf ball, capers, seeds & nuts and this helps to loosen the
and place on the prepared tray. Serves 4 Cost per serve $1.60 skins from the flesh.)
Season with pepper and chilli Time to make 40 min 3 Use your fingers to remove
flakes, then drizzle with more 9gluten free 9dairy free and discard the skin, seeds
olive oil (about a teaspoon will 9vegetarian and core of the capsicums.
do). Bake for 10–15 minutes Tear the flesh into strips.
or until the ricotta starts to 3 capsicums 4 Place the capsicum strips in
turn a lovely golden colour. 1 tablespoon extra virgin olive oil a large bowl and add the olive
Remove from the oven and 2 teaspoons apple cider vinegar oil, vinegar and a good grind
set aside to cool. Cracked black pepper of pepper. Use tongs to gently
3 Thickly slice the tomatoes, 2 tablespoons toasted mixed toss the capsicum to coat in the
or halve them if using cherry seeds and nuts dressing. Add the mixed seeds
tomatoes, and place in a bowl. 2 tablespoons and nuts, capers and herbs and
Tear in the basil and add the baby capers, rinsed carefully toss or fold to combine.
olives, 2 tablespoons olive oil Handful of flat-leaf parsley, Serve right away.
and vinegar. Season with pepper roughly chopped
and toss very gently to combine. Handful of basil leaves,
4 Divide the tomato mixture roughly torn
PER SERVE
among serving plates or place
on a large platter, add the 1 Preheat the oven to 200°C. Line 495kJ/118cal Sugars 3.5g
baked ricotta and serve. a baking tray with baking paper. Total Fat 9.3g Sodium 72mg
Cook’s tip For the best result, 2 Place the capsicums on the Sat Fat 1.1g Calcium 95mg
use a variety of ripe tomatoes. lined tray and bake for 20 minutes
The salad will look even prettier. or until the skin is blistered and
blackened all over. Remove These recipes
HIGH and images are
PROTEIN from the oven and use tongs to from The Chef
immediately transfer to a large Gets Healthy
PER SERVE by Tobie and
heatproof bowl — take care, they
1190kJ/285cal Sugars 14.2g Georgia Puttock
will be super-hot. Wrap the bowl ($39.99; Penguin,
Total Fat 19.5g Sodium 441mg very tightly with plastic film and Lantern), which
Sat Fat 7.1g Calcium 275mg then set aside for 15 minutes. (The is in stores now.
steam from the capsicums will

hfg RECIPES
Savour a
dairy-free
truffle with the
silky texture of
chocolate!
Carob, pistachio
& date truffles
gluten-free
TREATS Say nuts to food intolerances!
Spoil a friend or family member
with a rich-tasting treat that a
tricky tummy can love, too.
Mandarin, pistachio
& chickpea cake
Sip tea with a super

soft slice of cake
that’s free from oil
and butter!
hfg RECIPES
Carob,
Surprise! and line with baking paper.
pistachio &
date truffles This cake’s 3 Cut mandarins into quarters,
then remove seeds and discard.
(p76)
Makes 30 truffles
Cost per truffle $0.35
deliciously Process pistachio kernels in a
food processor to fine crumbs,
then remove and set aside. Add
9gluten free 9dairy free
nutty taste chickpeas to processor; process
to fine crumbs. Add mandarins
and process until smooth.
2 tablespoons carob powder is thanks to 4 Use an electric mixer to whisk
½ cup (70g) raw sugar and eggs in a large bowl
pistachio kernels
2 tablespoons almond,
chickpeas! until thick. Add mandarin mixture
and fold in until well combined,
brazil nut and cashew butter then add ground pistachios, flour
1½ cups (250g) Medjool and baking powder; stir until well
dates, pitted combined. Spoon batter into
Mandarin, prepared tin and smooth surface
1 Process carob powder and pistachio with the back of the spoon.
¼ cup (35g) of the pistachio & chickpea 5 Bake for 50 minutes, or until
kernels in a food processor cake (p77) a skewer inserted into centre of
until nuts are finely chopped. Serves 12 cake comes out with a few moist
2 Add nut butter to processor; Cost per serve $1 crumbs. If cake surface browns
pulse to combine. With motor Preparation time 20 min too quickly, cover loosely with foil.
running, add dates, a few at a Cooking time 1 hour, 50 min Leave cake to cool for 20 minutes,
time; process, adding all dates, 9gluten free 9dairy free then carefully remove from tin
until mixture comes together, and leave to cool completely on
adding 1 teaspoon cold water, 3 unpeeled mandarins a wire rack. Serve cake dusted
if necessary. (Mixture should be 150g pistachio kernels, plus with icing sugar and garnished
soft and pliable.) Remove mixture extra 1 tablespoon, coarsely with extra chopped pistachios.
from food processor and bring chopped, to garnish Note Serve this cake straightaway
together by hand; set aside. 1 x 400g can chickpeas, or store it in an airtight container
3 Process remaining pistachios rinsed, drained for up to three days.
in a clean food processor until ¾ cup caster sugar
HIGH
finely chopped; transfer to a large 4 eggs PROTEIN
plate. Roll heaped teaspoons of ½ cup gluten-free plain flour

PER SERVE
the date mixture into balls. Roll 1 teaspoon baking powder
truffles in pistachios to lightly Icing sugar, for dusting 941kJ/225cal Sugars 16.8g
coat, shaking off any excess. Total Fat 9.6g Sodium 205mg
Note Store truffles in an airtight 1 Place mandarins in a large Sat Fat 1.4g Calcium 51mg
container in the fridge. saucepan, cover with cold water
and bring to the boil; drain. Cover
with cold water again; return to ecipes and images
the boil. Reduce heat to low and re from Chrissy
PER SERVE reer’s new book,
simmer for 45 minutes, adding
211kJ/51cal Sugars 6.0g a little more water if necessary. Superlegumes
Protein 1.1g Fibre 1.5g $29.99; Murdoch
Total Fat 2.1g Sodium 1.6mg Drain mandarins; leave to cool.
ooks), which is
Sat Fat 0.3g Calcium 9.1mg 2 Preheat oven to 170°C. Lightly
vailable now.
grease a 22cm round cake tin
visit us at
h hyfoodguide.com.au
for health news, nutritious recipes and great prizes!
hfg RECIPES
5pm
panic Hectic week? Whip up a comforting
healthy meal in just 30 minutes!
Sweet potato &

red lentil curry
Time to make 30 min
9vegetarian
2 medium onions, finely diced

2 teaspoons cumin seeds
2 teaspoons mustard seeds
or wholegrain mustard
3 tablespoons curry powder
1 cup red lentils
2 large sweet potatoes (about
400g), peeled, cut into chunks
2 cups reduced-salt
vegetable stock
2 x 400g cans no-added-salt Sweet potato &
red lentil curry
chopped tomatoes 2 Add lentils, sweet potatoes,
4 cups chopped mixed veg stock and tomatoes to saucepan
HIGH
(cauliflower, carrot, zucchini) with 2 cups water; stir and bring PROTEIN
½ cup reduced-fat natural to the boil. Add mixed veg, cover

yoghurt, to serve pan and simmer for 20 minutes,
or until potato is tender.
PER SERVE
1 Heat 2 tablespoons olive oil 3 Season curry with cracked
in a large saucepan over medium black pepper, top with a dollop 1654kJ/396cal Sugars 21.3g
heat. Add onions and sauté until of natural yoghurt and serve. Total Fat 9.8g Sodium 687mg
soft. Add all spices and cook for Note Garnish curry with sprigs Sat Fat 1.6g Calcium 231mg
1 more minute, or until fragrant. of fresh herbs, if preferred.
you’ll need … plus

+ onions
+ + + + spices
+ canned tomatoes
+ mixed veg
red lentils vegetable stock sweet potatoes curry powder + natural yoghurt
A can of
chilli beans is
a smart shortcut
to extra fibre
& flavour!
Chilli meatballs
with couscous
Chilli meatballs 4 tablespoons reduced-fat and simmer for 15–20 minutes,

with couscous
Recipes: Jess Moulds. Photography: Devin Hart. Styling and Food Prep: Sarah Swain.
natural yoghurt, to serve or until meatballs cook through.

Serves 4 Cost per serve $5.35 2 cups baby rocket, to garnish 4 Prepare couscous according
Time to make 25 min to packet instructions; fluff grains
9diabetes friendly 1 Heat 2 tablespoons olive oil with a fork. Top couscous with
in a large non-stick frying pan meatballs and chilli-bean sauce;
1 x 400g packet extra-lean over medium–high heat. Add top with a dollop of yoghurt,
beef meatballs meatballs and cook, turning, for garnish with rocket and serve.
2 medium red capsicums 4–5 minutes, or until browned.
HIGH
4 cups sliced mushrooms 2 Meanwhile, blitz capsicums, PROTEIN
1 medium onion, finely diced mushrooms, onion, tomatoes and

PER SERVE
2 x 400g cans no-added-salt chilli in a small food processor or
chopped tomatoes blender to form a chunky sauce. 2276kJ/545cal Sugars 16.9g
1 long red chilli 3 Add browned meatballs and Total Fat 10.3g Sodium 437mg
1 x 400g can chilli beans chunky tomato sauce to frying Sat Fat 3.8g Calcium 155mg
1 cup wholemeal couscous pan with chilli beans; stir well

+ lean meatballs
+ + + + red capsicums
+ mushrooms
+ onion & chilli
baby rocket wholemeal couscous natural yoghurt chilli beans + canned tomatoes

hfg RECIPES
Maple-glazed pork with
roast pumpkin salad
Try this
sweet & sticky
low-salt glaze
on chicken,
too!
Maple-glazed
pork with roast
pumpkin salad
Time to make 30 min
9dairy free 9diabetes friendly
600g pumpkin, seeded,

diced into cubes
1 medium red capsicum, sliced
2 red onions, thickly sliced 2 Meanwhile, cook bulgur in a Add remaining maple syrup to
1 cup bulgur (cracked wheat) large saucepan of boiling water pan with ¹⁄³ cup hot water; toss
2 tablespoons balsamic vinegar according to packet instructions. pork until glazed and sticky.
2 tablespoons maple syrup 3 Combine vinegar and half the 5 Place roast veg and cooked
½ cup plain flour maple syrup in a small bowl. Pour bulgur in a large salad bowl; add
480g lean pork steaks mixture onto roast veg and toss baby spinach and toss lightly.
4 cups baby spinach well; roast for 5 more minutes, or 6 Top salad with pork, season
until golden brown. Remove veg with black pepper and serve.
1 Preheat oven to 200°C. Line from oven and leave to cool.
HIGH
a large baking tray with baking 4 Heat 1 tablespoon olive oil in PROTEIN
paper. Place pumpkin on tray; a large non-stick frying pan over

PER SERVE
toss with 1 tablespoon olive oil high heat. Press pork into flour to
and roast for 10 minutes. Add coat, shaking off any excess; add 2199kJ/526cal Sugars 21.2g
capsicum and onions to tray; to pan and cook, turning once, Total Fat 12.3g Sodium 96mg
bake for 10 more minutes, or for 3–4 minutes per side, or until Sat Fat 2.3g Calcium 94mg
until veg are almost tender. golden and cooked through.

+ red capsicum
+ + + + red onions
+ bulgur
+ balsamic vinegar
lean pork steaks maple syrup pumpkin baby spinach + plain flour
Seafood stew
Time to make 30 min
9diabetes friendly 9dairy free
2 medium onions, thinly sliced

(see Cook’s tip)
2 medium red capsicums, sliced
2 teaspoons hot smoked paprika
1 x 400g can chopped tomatoes
with basil and garlic
500g seafood marinara mix
4 slices light rye bread,
toasted, to serve
1 Heat 1 tablespoon olive

oil in a large saucepan over
medium–high heat. Add onions
and capsicums; cook, stirring,
until soft. Add paprika; cook,
stirring, until fragrant.
2 Add tomatoes to saucepan
with ½ cup water; bring to the
Recipe: Liz Macri. Photography: Mark O’Meara. Styling: Julz Beresford. Food Prep: Kerrie Ray.
boil. Reduce heat to low and

simmer for 7–10 minutes, or
until sauce thickens slightly.
3 Add seafood to sauce, cover
pan and cook for 5 minutes, or
until seafood is cooked through.
4 Serve seafood stew with toast.
Cook’s tip Swap the onion for
1 large fennel bulb, if preferred.
HIGH
PROTEIN
PER SERVE
Protein 32.9g Fibre 5.1g Seafood stew

+ onions
+ + + + hot smoked
paprika
marinara mix canned tomatoes light rye bread red capsicums

hfg RECIPES
Creamy tuna mornay 4 Meanwhile, steam or boil veg

Serves 4 Cost per serve $3.80 until tender. Garnish tuna mornay
Time to make 30 min with parsley and remaining lemon
zest, and serve with veg.
2 tablespoons reduced-fat
HIGH
table spread PROTEIN
3 tablespoons plain flour

PER SERVE
2 cups reduced-fat milk
Zest and juice of 2 lemons 2367kJ/566cal Sugars 17.9g
½ x 410g can creamed corn Total Fat 16.7g Sodium 713mg
1 x 425g can tuna in spring Sat Fat 6.9g Calcium 422mg
water, drained
2 teaspoons dried thyme
¾ cup wholemeal breadcrumbs Creamy
tuna mornay
1 cup grated Fill up on
reduced-fat cheddar half your daily
800g mixed frozen vegetables fibre with a
Chopped parsley, to garnish single serve
of this!
1 Preheat oven to
180°C. Melt table
spread in a medium
saucepan over medium
heat. Remove pan from
heat and whisk in flour to
form a thick paste. Add milk,
pouring slowly and whisking
continuously to prevent lumps
from forming. Return pan to
medium heat and continue to
stir until a thick sauce forms.
2 Remove pan from heat. Stir in
half the lemon zest with lemon
juice, corn and tuna; season
with cracked black pepper.
3 Transfer mixture to a greased
shallow baking dish; scatter with
dried thyme, breadcrumbs and
grated cheese. Bake mixture for
15 minutes, or until topping is
crunchy and golden.

+ table spread
+ + + + flour & milk
+ creamed corn
+ thyme & parsley
canned tuna reduced-fat cheddar frozen vegetables lemons + breadcrumbs
Keep breakfast real.
At last there’s a great tasting, nutritious breakfast that can keep up with you. Toasted
muesli bites, nuts and dried fruit in a handy single-serve pack. Take them with you,
wherever you need to be. Available from the breakfast aisle of leading supermarkets.
Find us on facebook or visit motherearth.co.nz
#.0&
hfg RECIPES
Almond & mixed

seed porridge
Berry-yoghurt
oats
Beat the morning rush with

a creamy low-kilojoule brekkie
that’s ready in five minutes!
Porridge PLUS!
Berry-yoghurt oats 2 tablespoons mixed seeds
Serves 1 Cost per serve $1.55 (such as chia seeds, pumpkin
Time to make 5 min seeds and sunflower seeds)
PER SERVE
9diabetes friendly
1436kJ/344cal Sugars 21.2g 1 Place oats, milk and cinnamon
½ cup rolled oats Total Fat 7.3g Sodium 106mg (if using) in a small microwave-
¾ cup reduced-fat milk Sat Fat 2.8g Calcium 314mg safe bowl; microwave on high for
2 tablespoons reduced-fat 1 minute. Stir oats and microwave
berry-flavoured yoghurt for another minute, or until oats
½ cup fresh or frozen are smooth and creamy.
mixed berries Almond & mixed 2 Sprinkle hot porridge with your
seed porridge choice of mixed seeds and serve.
1 Place oats and milk in a small Serves 1 Cost per serve $1.40
microwave-safe bowl; microwave Time to make 5 min
on high for 1½ minutes. Stir oats; 9diabetes friendly
PER SERVE
microwave for another minute, 9dairy free
or until smooth and creamy. 1336kJ/320cal Sugars 5.4g
2 Stir berry yoghurt through oats ½ cup quick oats Total Fat 13.4g Sodium 100mg
until thick and creamy. Top hot ¾ cup almond milk Sat Fat 1.7g Calcium 65mg
oats with berries and serve. ¼ teaspoon cinnamon (optional)
Heart
your oats!
They work
hard to lower
cholesterol
Mango, coconut &

chia overnight oats Date, walnut &
banana porridge
Mango, coconut & Date, walnut &

chia overnight oats banana porridge
PER SERVE
Serves 1 Cost per serve $1.85 Serves 1 Cost per serve $1
Time to make 5 min plus 1559kJ/373cal Sugars 24.9g Cooking time 5 min
overnight soaking Total Fat 13.7g Sodium 97mg 9dairy free 9diabetes friendly
9diabetes friendly Sat Fat 6.8g Calcium 340mg
½ cup rolled oats
¹⁄³ cup rolled oats 2–3 pitted dried dates, chopped
¹⁄³ cup reduced-fat milk 1 tablespoon chopped walnuts
¹⁄³ cup reduced-fat Build a better 1 medium banana, sliced
Greek-style yoghurt breakfast!
1 tablespoon chia seeds Porridge is super satisfying 1 Place oats, dates and walnuts in
Recipes courtesy of Mornflake and Brooke Longfield.
2 teaspoons sultanas because oats are packed with a small microwave-safe bowl with
2 tablespoons coconut flakes fibre and have a low to medium 1 cup water; microwave on high
½ cup chopped frozen glycaemic-index rating. To for 1½ minutes. Stir oats and cook
mango, thawed make yours even healthier … for 1 more minute, or until smooth.
(see Cook’s tip) • Sweeten oats with fresh 2 Top hot porridge with sliced
or frozen fruit. Try a touch banana and serve.
1 Place oats, milk, yoghurt, chia, of vanilla or cinnamon, too.
sultanas and half the coconut in • Add nuts, seeds or coconut
a small jar or container; seal and for more gut-friendly fibre.
PER SERVE
refrigerate to soak overnight. • Make oats with milk. Both
2 Top porridge with mango and are high in calcium, so you’ll 1509kJ/361cal Sugars 23.9g
remaining coconut, and serve. score around a third of your Total Fat 10.5g Sodium 6mg
Cook’s tip Any fresh or frozen daily needs for this mineral. Sat Fat 1.1g Calcium 44mg
fruit can replace the mango.

hfg RECIPES
lunch box
HEROES
Share your healthy lunch box with us to
become a certified HFG Lunch Box Hero!
s
bite-size snack.
s up a, 4
Julie cutndwiches for Mi
Sam adds n and sa
atu
and satisfyin ral sweetness
lunch box fog crunch to a
r Lachlan, 4
.
WIN
A COBS POPCORN PRIZE PACK!
Calling all kids! Let us feature your healthy lunch box
in Healthy Food Guide magazine, and you’ll receive
an official HFG Lunch Box Hero certificate to proudly
stick on your fridge, along with a fantastic prize!
If your lunch box appears here next month, you’ll
WIN a Cobs Popcorn prize pack worth $21! This prize
comprises a commemorative tin and a share pack of six
bags of popcorn, including a large bag of the Lightly
Salted, Slightly Sweet variety! Visit cobspopcorn.com.au.
How to enter
Visit www.healthyfoodguide.com.au/win or mail your
sts
packs bright bur , 1½ pictures to Locked Bag 5555, St Leonards, NSW 1590
Claudia d veg for James (Each of this month’s Lunch Box Heroes has won a
n
of fruit a That! Dairy Snacks prize pack worth more than $50!)
food for
fussyeaters
Satisfy kids’ chocolate cravings with a fruit and nut
snack made from their favourite breakfast flakes!
These light
choc bites are
the perfect
size for kids’
parties!
Recipe: Rebecca Johnston. Photography: Devin Hart. Styling and Food Prep: Sarah Swain.
Chocolate, date ½ cup dark chocolate chips stir to combine. Pour mixture
& cereal slice 200g pitted dates, into prepared slice tin and cook
Makes 20 slices finely chopped for 15–20 minutes, or until surface
Cost per slice $0.45 turns golden brown.
Hands-on time 15 min 1 Preheat oven to 180°C. Line 5 Leave slice to cool, then place
Cooking time 20 min plus a 20.5cm x 20.5cm x 4.5cm slice in fridge for 1–2 hours, or until set.
1–2 hours chilling tin with a sheet of baking paper. Cut slice into 20 pieces and serve.
2 Melt spread and condensed Note Store this slice in an airtight
2 tablespoons reduced-fat milk in a small pan over low heat. container for up to three days.
table spread 3 Crush biscuits with a rolling
200g sweetened skim pin (or in a food processor) until
condensed milk texture resembles breadcrumbs.
PER SERVE
100g plain sweet biscuits Combine crushed biscuits with
1 cup nuts (peanuts, pecans nuts, cereal and chocolate chips 671kJ/161cal Sugars 16.5g
or cashews), roughly chopped in a large bowl; mix well. Total Fat 6.7g Sodium 43mg
1 cup flaky cereal (cornflakes 4 Add condensed-milk mixture Sat Fat 2.0g Calcium 45mg
or Weet-Bix) and dates to dry ingredients;

hfg WEEKLY MENU
Your feel-good meal plan
Compiled by
HFG dietitian
Brooke Longfield
MONDAY TUESDAY WEDNESDAY
Food to lift Breakfast Breakfast Breakfast
your mood! Ř Baked beans on toast Ř Date, walnut & Ř Berry–yoghurt oats
❝
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As scientists WRSSHG ZLWK [ J FDQ Ř NLZL IUXLW FKRSSHG DOPRQGV
explore the links UHGXFHGVDOW EDNHG EHDQV (1700kJ/410cal total) (1900kJ/450cal total)
between food and Ř ODUJH RUDQJH
mood — especially (1900kJ/450cal total) Lunch Lunch
stress, anxiety and Ř /HIWRYHU Chilli Ř Salmon & avo crackers
depression — you Lunch meatballs with 5\YLWD FULVSEUHDGV
may think it’s time Ř Tuna & chickpea salad couscous (p81) WRSSHG ZLWK WEV ULFRWWD
to give your diet a [ J FDQ WXQD FXS Ř FXSV PL[HG VDODG J VPRNHG VDOPRQ
healthy makeover. FKLFNSHDV J IHWD JUHHQV ZLWK D GUL]]OH ~ VPDOO DYRFDGR VOLFHG
Of course, as WRPDWR FXFXPEHU RI ROLYH RLO WRPDWR EDE\ VSLQDFK
PL[HG VDODG JUHHQV ZLWK (3000kJ/720cal total) (2300kJ/550cal total)
our story on p44
D GUL]]OH RI EDOVDPLF
explains, there’s no
YLQHJDU ROLYH RLO Dinner Dinner
magic bullet. But (1900kJ/450cal total) Ř Chicken & mushroom Ř Moroccan
brain-friendly fats quinoa risotto (p70) harira soup (p62)
and fibre-rich fruit, Dinner Ř Carob, pistachio Ř J *UHHNVW\OH
vegies and whole Ř Chilli meatballs & date truffle (p78) \RJKXUW WRSSHG ZLWK
grains can help with couscous (p81) (2200kJ/530cal total) FXS PL[HG EHUULHV
restore your mental Ř [ J WXE (2400kJ/570cal total)
and physical health, UHGXFHGIDW IUXLW \RJKXUW Snacks
and this meal plan (3000kJ/720cal total) Ř 5\YLWD FULVSEUHDGV Snacks
has them all. WRSSHG ZLWK WEV ORZIDW Ř VOLFH Mandarin,
Snacks pistachio & chickpea
❞
KRXPPRV FXS VOLFHG
Happy eating!
Ř PHGLXP SHDU ZLWK FKHUU\ WRPDWRHV cake (p78)
VOLFH UHGXFHGIDW FKHHVH Ř J WUDLO PL[ Ř PHGLXP SHDU ZLWK
Learn more about
your individual Ř ZDOQXWV (1800kJ/430cal total) VOLFH UHGXFHGIDW FKHHVH
nutrition needs (1800kJ/430cal total) Ř %UD]LO QXWV
on p97. (2200kJ/530cal total)
Spread your snacks throughout the day.
Each day’s menu gives you …
Ř 8700kJ (about 2000cal) for weight maintenance
Ř more than 35g of satisfying fibre
Ř two serves of fruit and five serves of veg
Ř all of your iron, vitamin C and magnesium needs
THURSDAY FRIDAY SATURDAY SUNDAY

Breakfast Breakfast Breakfast Breakfast
Ř Tomato & ricotta toast Ř Date, walnut & ŘCafé-style eggs ŘBaked beans on toast
2 slices soy–linseed toast banana porridge (p87) 2 poached eggs with (see Monday)
topped with 2 tbs ricotta, Ř 1 kiwi fruit 50g smoked salmon, (1900kJ/450cal total)
¼ small avocado, sliced (1700kJ/410cal total) ¼ small avocado, baby
tomato, baby spinach & spinach & 2 slices Lunch
a drizzle of olive oil Lunch sourdough toast ŘTuna & brown rice
(2300kJ/550cal total) ŘOpen chicken melt (2300kJ/550cal total) salad 1 x 95g can tuna,
2 slices soy–linseed toast ½ cup brown rice, 40g
Lunch topped with ¼ avocado, Lunch feta, tomato, cucumber
Ř/HIWRYHUMoroccan 100g cooked chicken ŘPumpkin & red & mixed salad greens
harira soup (p62) breast, sliced tomato & lentil soup (p64) with a drizzle of balsamic
Ř1 soy–linseed roll 40g reduced-fat cheese Ř1 slice soy–linseed vinegar & olive oil
topped with 2 tbs Ř 1 mandarin toast topped with 2 tbs (2500kJ/600cal total)
low-fat hoummos (2800kJ/670cal total) low-fat hoummos
(2400kJ/570cal total) (2300kJ/550cal total) Dinner
Dinner ŘZucchini, lentil, feta
Dinner ŘRigatoni with Dinner & mint spaghetti (p58)
ŘSeafood stew (p83) slow-cooked beef ragu Ř150g grilled salmon Ř1 slice Mandarin,
ŘJ*UHHNVW\OH & silverbeet (p54) fillet served with Tomato, pistachio & chickpea
yoghurt topped with Ř1 Carob, pistachio ricotta, basil & balsamic cake (p78)
1 sliced banana & date truffle (p78) salad (p74) (2800kJ/670cal total)
(2700kJ/650cal total) (1900kJ/450cal total) Ř2 squares 70% cocoa
dark chocolate Snacks
Snacks Snacks (2900kJ/690cal total) Ř2 Ryvita crispbreads
Ř2 Ryvita crispbreads Ř2 Ryvita crispbreads topped with 2 tbs
topped with 2 tbs topped with 2 tbs Snacks no-added-salt peanut
low-fat hoummos no-added-salt peanut ŘJ*UHHNVW\OH butter & 1 sliced banana
Ř40g trail mix butter & 1 sliced banana yoghurt topped with Ř 1 x 170g tub
Ř1 mandarin Ř 3 Brazil nuts ½ cup mixed berries reduced-fat fruit yoghurt
(1600kJ/380cal total) (2200kJ/530cal total) (1200kJ/290cal total) (1900kJ/450cal total)

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References
NOW IN SEASON! Jacobs et al. 1995. Whole grain and prevalence of type 2
FENNEL, p20 intake and cancer: a review of diabetes. Diabetes Care.
Botany Everyday. 2015. the literature. Nutr Cancer. 32(5): 791–6.
Apiaceae. Available at 24(3): 221–9.
www.botanyeveryday.com McEvoy et al. 2012. Vegetarian HOW FOOD CAN
Accessed June 2015. diets, low-meat diets and health: FIGHT THE BLUES, p44
Fresh for Kids. 2011. Fennel. a review. Public Health Nutr. Bongiorno, P. 2015. Gut
Available at www.freshforkids. 15(12): 2287–94. and mood: the microbiome
com.au Accessed June 2015. Polivy J. 1996. Psychological in anxiety and depression.
consequences of food Available at www.ndnr.com
10 HEALTHY EATING MISTAKES restriction. J Am Diet Assoc. Accessed June 2015.
YOU COULD BE MAKING, p34 96(6): 589–92. Carpenter, S. 2012. That gut
American Dietetic Association. feeling. American Psychological
2003. Position of the American BELLY FAT: IS INSULIN Association. 43(8): 50.
Dietetic Association and RESISTANCE TO BLAME? p40 Jacka, FN & Berk, M. 2012.
Dietitians of Canada: Brand-Miller, J & Foster-Powell, K. Depression, diet and exercise.
Vegetarian diets. J Am Diet 2007. Low GI Diet: Managing MJA Open. 1 Suppl 4: 21–23
Assoc. 103(6): 748–65. Type 2 Diabetes, The Essential Jacka et al. Association of
Anderson JW. 2003. Diet & Lifestyle Guide Western and traditional diets
Whole grains protect against (Hachette Australia). with depression and anxiety
atherosclerotic cardiovascular Dunstan et al. 2007. in women. Am J Psychiatry.
disease. Proc Nutr Soc. Association of television 167(3): 305–11.
62(1): 135–42. viewing with fasting and 2-h Jacka et al. The association
Coelho et al. 2006. post-challenge plasma glucose between habitual diet quality
Selective carbohydrate or levels in adults without and the common mental
protein restriction: effects on diagnosed diabetes. Diabetes disorders in community-dwelling
subsequent food intake and Care. 30(3): 516–22. adults: the Hordaland Health
cravings. Appetite. 47(3): 352–60. Dunstan et al. 2012. Breaking study. Psychosom Med. 73(6):
Jacobs et al. 1999. Is whole up prolonged sitting reduces 483–90.
grain intake associated with postprandial glucose and insulin Mental Health Foundation.
reduced total and cause-specific responses. Diabetes Care. Nutrients Table. Available at
death rates in older women? The 35(5): 976–83. www.mentalhealth.org.uk/food
Iowa Women’s Health Study. Am Tonstad et al. 2009. Type of Accessed June 2015.
J Public Health. 89(3): 322–9. vegetarian diet, body weight All references are abridged.
Healthy Food Guide is printed by Bluestar WEB Sydney and distributed in Australia by Network Services.
Healthy Food Guide (ISSN 1832-875X) 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.
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)To view all of our references, visit www.healthyfoodguide.com.au

Your daily nutrition guide
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.
The nutrition information panel

(below) that you’ll see on all
Your recommended daily intakes
our recipes helps you work out
how much of your daily nutrient
needs this meal provides. WOMEN MEN
sedentary active sedentary active
singleserve
Transform
Kilojoules (kJ)
hum
to make this ble baking pap
Salmon, spin
quick, hea er into
lthy and flav a mini steam ove
our-filled n
7600kJ 9800kJ 9900kJ 12,700kJ
ach & meal.
potato par
Serve
cel spread, at
room
s 1 Cost per Lemon wed temperatu
Hands on serve $7.4 ges, to serve re Fold pape
9
Calories (cal)
time 10 min r into a parc
1800cal 2300cal 2400cal 3000cal

Cooking fold the foil el, then
time 30 min 1 Preheat around it
9gluten-fre oven 3 Place parc
e 9diabetes-f place a meta to 200°C and el onto heate
riend ly l baking tray baking tray d
oven to heat into and bake
2 baby pota Steam or 25 30 minu for
toes, microwave tes, or until
thinly slice potato and is cooked salmon
d until tend carrot Serve with
1 small carro er crisp Mean wedges and lemo n
t, peeled, rub salmon while, top with extra
Protein (g)
sliced thinly with grate and fresh dill
rind and some d lemon ly cracked
150g skinl
1 teaspoon
rind
ess salmon
grated lemo
fillet
n
2 Cut a 30cm
foil In the
black pepp
x 50cm piece
centre of
er
of
the foil, place
Cook’s tip
with tuna
This dish
steaks or
pepper
is also tasty
white fish
100g 129g 130g 167g
a 15cm x
.
15cm squa
Andrew Ballard
2 cups baby HIGH

spinach leave paper Place re of bakin PROTEIN
2 teaspoons s potato and g
chopped slices into carro PER SERVE
plus extra fresh dill, the centre
, to serve of baki g
Total Fat (g)

paper Top
1 teaspoon with spina 15 0kJ/36
68g 87g 88g 113g

reduced ch lea s 1cal
fat table and salm Protein 34 Sugars 3
on fillet Top 9g 9g
n. Food prep:
fillet with salm Total Fat 13 Fibre 5 4g

dill and table 6g
Sat Fat 3 Sod um 127m
sprea 3g
Carbs 22 Calcium 100mg
5g g
Iron 2 0mg
Sarah O’Brie
Saturated Fat (g) <21g <26g <27g <34g

ra. Stylist:
y: Mark O’Mea
Carbohydrate (g) 205g 264g 267g 342g

graph
Parker. Photo
Recipe: Sally
Salmon,
& potato spinach
parcel
Bag it! Cook
parcel allow ing salmon in a
Fibre (g) 25–30g 25–30g
flavours to s rich, aromatic
develop
Sodium* (mg) <2300mg <2300mg

PER SERVE
1000mg (≤50 years old) 1000mg (≤70 years old)
Calcium (mg)
1300mg (51+ years old) 1300mg (71+ years old)
Total Fat 13.6g Sodium 127mg 18mg (≤50 years old)
Iron (mg) 8mg
8mg (51+ years old)
*If you have heart disease or are at high risk of this condition,
aim to consume no more than 1600mg of sodium per day.
What’s right for you?
The amount of energy you need
each day to maintain your weight
depends on your age, gender, The ideal meal looks like this:
height, weight, weight history
and physical-activity level. The
All our recipes include
moderate amounts of
information in the table on this
protein and carbs plus at
page is based on an average
least two serves of vegies.
31- to 50-year-old woman who
To apply this healthy
weighs 60kg and is 1.6 metres CARBOHYDRATE PROTEIN
(pasta, bread, (red meat, egg, equation to your main
tall, and on an average 31- to rice, potatoes) chicken, fish, tofu)
meals, fill one quarter of
50-year-old man who weighs your plate with medium-
70kg and is 1.8m tall. VEGETABLES
glycaemic-index (GI)
(lettuce, tomatoes,
Use these recommended daily capsicum, carrots,
zucchini and so on) carbs (such as pasta) and
intakes only as a general guide. one quarter with protein
For personalised advice, visit (like meat or tofu). Fill the
daa.asn.au to find an Accredited rest of the plate (half)
Practising Dietitian. with vegetables or salad.
2
ve your brain a ‘tuna-u
p’!
Your grey matter is 60
fat, so the healthy fat
fish help it thrive! (Ho
per cent
s in oily 3
w food
can fight the blues, Protein balls and other
p44) raw treats
can sneak thousands
Beware that ‘single serve’ of unwanted
kilojoules into your die
1 tub of yoghurt! You could be
unwittingly eating double the
they’re healthier than
but if weight control is
t. Sure,
chocolate,
10
kilojoules you think you are! your aim,
enjoy raw snacks in mo
Learn how to size your serves deration.
(10 healthy eating
right. (Label detective, p22) mistakes
you could be makin
g, p34)
THINGS
you’ll discover
in this issue
6
Cutting back on sugar? Remember that
‘no added sugar’ doesn’t mean no sugar,
just no cane sugar. A food can still be
high in kilojoules from fruit sugars and
other sweeteners. (10 healthy eating
4 mistakes you could be making, p34)
It’s teatime! This mandarin and

pistachio cake is high in fibre 5
thanks to a surprising ingredient!
(Gluten-free treats, p76) See whether hot chocolate
or a milky drink of Milo
9
makes for a healthier choice! Add fennel to your
(This vs that, p27) next roast for an immunity
7 a kiwi!
boost and better digestion.
(Now in season! p20)
Fall in love with
gy fru it has all
Just one tan
ur vitam in C ne eds for the
yo Some ‘healthy’ mueslis contain
a day’s
day. (What does more than four teaspoons of sugar
lik e? p26)
vitamin C look per cup! (How much sugar is in
that breakfast cereal? p28)
10
8
Fancy a crispy pie? Top your filling
with filo pastry for a fraction of
shortcrust’s fat and kilojoules!
(Bake with better pastry, p24)
Don’t miss our September issue — on sale Monday 17 August

Get to know our
RECIPE recipe badges

Recipes contain no more than:
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INDEX HIGH
PROTEIN
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Ř JSURWHLQSHUPDLQPHDO
Ř JSURWHLQSHUVLGHGLVK
RUGHVVHUW

Ř JIDWSHUPDLQPHDO
BEEF, LAMB & PORK Sweet potato & Ř JIDWSHUGHVVHUW
Chilli meatballs red lentil curry ........................ 80 Ř JIDWSHUVLGHGLVK
Ř JIDWSHUPOIOXLG
with couscous ......................... 81 Zucchini, lentil, feta &
Irish lamb, barley & mint spaghetti ........................ 58 5HFLSHVFRQWDLQDWOHDVW
Ř JILEUHSHUPDLQPHDO
potato stew ............................. 65
Ř JILEUHSHUVLGHGLVK
Maple-glazed pork with SEAFOOD RUGHVVHUW
roast pumpkin salad.............. 82 Creamy tuna mornay................. 84
Moroccan harira soup ............... 62 Rosti-topped fish with Ř PJVRGLXPSHU
Rigatoni with slow-cooked cheese sauce .......................... 71 PDLQPHDORUGHVVHUW
Ř PJVRGLXPSHUVLGHGLVK
beef ragu & silverbeet .......... 54 Seafood stew .............................. 83
Split green pea & 5HFLSHVFRQWDLQDWOHDVW
PJFDOFLXPSHUVHUYH
ham soup................................. 62 SIDES
Grilled zucchini with mint, 5HFLSHVFRQWDLQPJ
RUPRUHLURQSHUVHUYH
CHICKEN feta & pine nuts GF .............. 74
Chicken & mushroom Roast capscium with capers, 6HUYHVRIYHJLHVSHUVHUYH
quinoa risotto GF ................... 70 seeds & nuts GF .................... 75
Chicken & sweetcorn soup ...... 62 Tomato, ricotta, basil & 9gluten free 9dairy free
&RQWDLQV QRLQJUHGLHQWVWKDWXVXDOO\
Chicken, baby kale balsamic salad GF ................ 74 FRQWDLQ JOXWHQRUGDLU\EXWDOZD\V
& roast tomato FKHFN WKH LQJUHGLHQWV\RXDUHXVLQJ
spelt pasta ............................... 57 BREAKFAST 9vegetarian
Chicken, pork & Almond & mixed seed 6XLWDEOH IRUODFWRRYRYHJHWDULDQV
7KHVH UHFLSHVRIWHQLQFOXGHFKHHVH
bean cassoulet ....................... 73 porridge.................................. 86 ZKLFK PD\FRQWDLQDQLPDOUHQQHW
Creamy chicken, leek & Berry-yoghurt oats .................... 86 &KHFN WKH ODEHODQGXVHDYHJHWDEOH
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pea pasta GF .......................... 58 Date, walnut & banana
porridge.................................. 87 9diabetes friendly
0HDOV FRQWDLQJRUOHVV
VEGETARIAN Mango, coconut & chia FDUERK\GUDWHJRUPRUHŵEUH
Broccoli & blue cheese overnight oats ....................... 87 J RU OHVVVDWXUDWHGIDWPJ
barley risotto........................... 70 RU OHVV VRGLXPDWOHDVWVHUYHV
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Cheesy risotto balls with SWEET TREATS 'HVVHUWV DUHORZNLORMRXOHKLJK
warm broccoli salad .............. 67 Carob, pistachio & ŵEUH DQG ORZVRGLXPWKH\XVXDOO\
FRQWDLQ IUXLWDQGDUHORZŎPHGLXP*,
Oven-baked pumpkin & date truffles GF ..................... 78
sage risotto GF ....................... 68 Chocolate, date &
No-added-salt diet
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Pumpkin & red lentil soup ....... 64 cereal slice.............................. 89 SHU +HDUW )RXQGDWLRQUHFRPPHQGDWLRQV
Pumpkin, spinach & Mandarin, pistachio & WR UHGXFH KHDUWGLVHDVHULVN
ricotta cannelloni ................... 54 chickpea cake GF.................. 78 Standard measurements
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You can make many recipes gluten free if you replace bread, pastry and pasta WKDWőV DW OHDVWSHUFHQWIDW
with gluten-free varieties, and use gluten-free stocks and sauces.

sustainable health
Melrose High Strength Fish oil is concentrated. It may help increase joint mobility associated with arthritis,
and may help in maintaining normal healthy cholesterol levels in healthy individuals. It is also high in DHA
which is necessary for normal function of the eye, brain and nervous system.
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America, which makes it even easier to swallow.
For more information contact Melrose Health

Phone 1800 632 254 or www.melrosehealth.com.au
Always read the label. Use only as directed.
If symptoms persist, consult your healthcare professional. CHC43267-11/13

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HELPING YOU MAKE EVERY MEAL HEALTHIER!

healthyfoodguide.com.au AUGUST 2015 $5.99 (incl. GST)

smart buys for

the right foods to

Choosing healthier food is getting easier with the introduction

healthyfoodguide com au AUGUST 2015 $5.99 (incl GST)

smart buys for

the right foods to

Cover image from Whole Food

) We’d love to hear your thoughts — email us at editor@healthyfoodguide.com.au

Almond meal is your secret weapon for baking healthier treats.

Editorial Advisory Board

Healthy Food Guide is a Programme Partner of the Dietitians Association of Australia.

1 you’re already at an advantage.

with roast pumpkin salad takes

Try Equal NEXT and go guilt free on anything sweet from

Medicare may itian per year

weight gain is fantastic and has some

great advice. Thank you for telling us

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Winning dinners! hfg FEATURE

I was so glad to receive my copy of HFG.

I went straight to your healthy winter meals OVEREATING weighed 9.5kg

Are you unwittingly Here, Wansink shows you where

and made the delicious seafood stew for the

family. Both teenage daughters said “thanks

— what a great dinner!”, and I don’t always

hear that! We even had leftovers for lunch

today. I’m so keen to make more of your

winter dinners. Thanks, guys!

food invisible was the one that worked.

10 foods EXPERT ADVICE

THAT FIGHT HOW TO BEAT

make me pile on weight. After a party at

AUGUST 2015 HEALTHY FOOD GUIDE 11

The Real Science Behind What We Eat

WHY ALL THE FUSS? Four WHAT ELSE DO I NEED

AUGUST 2015 HEALTHY FOOD GUIDE 13

M any people claim

❛ Some people say that periodic

Proponents of this plan eat a well-balanced diet.

Available from selected Coles supermarkets, Independent supermarkets

Top passionfruit tips

AUGUST 2015 HEALTHY FOOD GUIDE 17

Our dietitian scours store

Pick a cocoa pod Crack some nuts Soup’s on, everyone!

Nashi pears Lemons

Say hello to these kiwis!

Lean Cuisine Whole Grains

AUGUST 2015 HEALTHY FOOD GUIDE 19

Fennel, tomato &

Serves 6 Cost per serve $3.75

4 375g extra-lean beef sausages

3 Fennel is a good source

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visit us at www.floradix.com.au find us at www.facebook.com/floradix @Floradix_Aust

LABEL be savvy about

LOOK AT THE DIFFERENCES AMONG SERVING SIZES!

2 serves per tub 1 serve = 30g 1 serve = 19g

1 serve per tub 1 serve = 50g 1 serve = 45g

What are Health Stars?