Healthy Food Guide - August 2022

AUSTRALIAN
healthyfood.com AUGUST 2022 $6.99
Fruity The GET

PUDDI S
PO7T4
NG
HAPPY
DIET!
p
What to eat for a

healthy mood boost!
Simple ways to
eat LESS SUGAR
40
comfort food
+
PAGES
OF WINTER
Easy family dinners

EXPERT ADVICE
10 best foods for

STRONG BONES
SHOPPING FOR...
FOOD GLUTEN DAIRY

& NUT-FREE DIETS!
ALLERG update SPEEDY TRAYBAKE CHICKEN FILO PIE
PLUS... Low-salt canned soups ● Probiotics explained ● Tea benefits

Welcome
Two years ago, I wrote my last Editor‘s
letter before going on maternity leave
to have my gorgeous daughter, Lila. I’m
now happy to share that a little baby
boy will be arriving… any day now! EDITOR’S TOP PICK
So, it’s time to introduce you to new members joining
the HFG team. Jen de Montalk will be taking the reins as
the managing editor in my absence. She brings with her a
wealth of knowledge, having been the New Zealand print
and digital editor for many years. Nutritionist Kathleen
Alleaume also joins the team — some of you might recall
her name from HFG’s 30-Day Reset program.
One thing that won‘t change is our commitment to helping
you make every meal healthier. There‘s no denying that food
prices are on the rise, so we‘re working hard to keep costs Enjoy all the flavours
of Thai green fish
down, while still delivering nutritious and delicious dishes
curry in a no-fuss,
the whole family will love. Our slow-cooked winter meals one-pan traybake!
(p48) will warm you from the inside out, and our fuss-free
traybakes (p64), one-pan lasagnes (p58) and 30-minute
meals (p38) will make weeknight dinners a breeze!
p64
Until next time, enjoy the issue!
Brooke Delfino, Editor
Join our Subs Club to WIN prizes every month!

Once you become a subscriber, you’ll automatically go in the draw
to win great prizes every month! This month you could WIN a prize
pack of healthy cookbooks — valued at more than $100! See p92.
AUGUST 2022 HEALTHY FOOD GUIDE 3

contents AU G UST 2 0 2 2
80
live well
16 THE TRUTH ABOUT HIDDEN SUGAR
We know that too much sugar is not good
for us. But how much is too much? HFG’s nutrition
experts provide you with all the answers.
59
22 GOOD MOOD FOOD You are what you eat,
so if you want to feel happier and less stressed,
we show you the best foods to put on your plate.
28 EATING OUT ON A GLUTEN-FREE DIET

Think your days of dining out are over now
you’ve been diagnosed with coeliac disease? Think
again! HFG reveals everything you need to know.
30 BONE HEALTH SPECIAL: PREVENTING

OSTEOPOROSIS One in two women and
one in three men aged 60 plus fall and break bones.
HFG breaks down the facts on bone health so you
can avoid becoming part of this statistic.
ON THE COVER
The get happy diet! p22 Simple ways to eat less sugar p16 40 plus
pages of winter comfort food p37 10 best foods for strong bones p30
4 healthyfood.com
cook fresh
38 5PM PANIC! Delicious
weeknight dinners that are on
the table in 30 minutes or less
48 TURN IT DOWN LOW! Slow
cook melt-in-your-mouth, meaty
dishes that are worth the wait
46
58 LOW-CALORIE COMFORT
Enjoy HFG’s best-ever lasagnes
loaded with low-kJ vegetables!
64 ONE-TRAY WONDERS!
Protein and veg roasted in the
one dish, then straight to the
table? Gotta love a traybake!
70 WINTER PUDDING Classic
bread and butter dessert gets a
healthy makeover with fruit bread
72 MEAL FOR TWO Rustle up
a tasty, filling falafel wrap in the
time it takes to order takeaway
74 LIGHT & LOVELY Cosy up
70
with better-for-you self-saucing
puddings full of fruity flavour
shop easy
79 WHAT’S FOR TEA? Discover
regulars
3 WELCOME
the health benefits of herbal teas 6 YOUR SAY
80 SHOPPING NEWS Why you 10 NEWS BITES
should buy leeks this winter
90 YOUR GOOD MOOD
82 HOW MUCH SALT IS IN FOOD MEAL PLAN
CANNED SOUPS? Heat up a
healthier, warming winter meal
85 SMART SWAPS Enjoy TV
snacks with our easy alternatives
92 SUBSCRIPTION
SPECIAL OFFER
95 HOW MUCH DO
Subscribe
today and you could
I NEED TO EAT?
86 10 OF THE BEST ALLERGY- 96 REFERENCES
win 1 of 10 Young
FRIENDLY FOODS HFG’s pick
98 ASK THE EXPERT
Living gift packs,
of the best supermarket options
99 RECIPE INDEX
worth $268 each!
88 YOUR GUIDE TO PRE-
See p92 to subscribe
& PROBIOTICS How to get
a gutful of the good stuff for
optimum health and wellbeing

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

Food Guide #cookwithhfg
LETTER OF THE MONTH
Heart of the matter

I’ve been buying HFG magazine for years because the information
PRIZE
WORTH
you provide is always well-researched and not full of gimmicks.
Having recently discovered I have coronary artery disease, the April $230
WIN!
and June editions were extra relevant, particularly the articles on
the Mediterranean diet and the foods to beat cholesterol. Thank
you for inspiring me to make beneficial changes.
Helen Renney, NSW
an Organic
Merchant tea
Delicious inspo!
& bath pack
live well
The ‘perfect plate
model’ aims for the
right proportions of
PORTION PERFECTION each food group
Being a fussy eater makes

in every meal.
eating healthy meals a whole

How to
EAT MORE
Colourful
vegetables
Carbs
Write to us at ‘Your say’ and

lot harder, but your magazine & lose weight! Protein
+ you could win an Organic

Those extra mouthfuls of every meal snack and drink
soon add up The result? Weight creep you didn t see Healthy fats
has helped me find and cook

coming HFG helps you s ze your b tes right
Merchant gift pack worth

Ex ra-virgin olive oil
avocado nuts & seeds
O
ld habits can be hard to break and many Find ng the r ght balance
of us sti l finish everything on our plate You may know what a healthy meal should look
just as we were old to do as ch ldren The ike but you just can’t make it happen The ‘perfect
p oblem with his is that standard dinner plate
sizes have become much larger over the decades
plate’ model used by nutrition exper s helps us
understand por ion sizes and aims for the right Your perfectly portioned plate
tasty and affordable meals that $230! This homegrown,

and the portions we’re serving ourselves (and proportions of each food group in eve y meal
being se ved) have increased Supersizing isn’t
just an American phenomenon ei her Australian
The premise of this model is hat a quarter of
your pla e is filled with high fibre low GI carbs
½ plate ¼ plate ¼ plate
expe ts are now viewing ‘portion creep’ as the Another quarter is made up of lean pro ein and
= vegies & salad = low GI = lean protein
main driver of the nation’s health problems he remaining half of your plate is filled wi h a (at least 3 serves) carbohydrates (1 serve)
Learning about healthy portions isn’t just a mix ure of colou ful vegetables Aim for a varie y of colourful (2 serves) Think chicken red meat eggs
handy weight loss tool It’s also a simple way to This is easy to envisage when cooking classic veg (ca rots brocco i capsicum Choose high-fibre or seafood beans lent ls and ofu
suit my needs and wants. Often

snow peas) One serve is half a Trim visible fat from red meat
award-winning range uses

ensure you’ e eating a wide variety of foods with meat and three veg dishes but can eas ly fall wholegrain varieties such
the right balance of nutrients for overall good apart when cooking stir fries cu ries and pas a cup of cooked veg (peas corn as grainy b ead wholemeal and take skin off chicken One
heal h This is a complex task that is dependent dishes It’s a l oo easy to end up with a meal that’s car ots) or one cup of salad pasta and brown rice One serve of meat is about the size
on your body type life stage and individual essentia ly wo thirds pasta and one hird meat vegetables lettuce tomato serve is ha f a cup of cooked and thickness of your palm
need Wh le we can’t always achieve this balance with minimal vegies To s ay healthy it’s important cucumber baby ocket ed pasta or rice a s ice of b ead two eggs a cup of cooked
perfectly a good place to start is knowing what o keep up your veg intake which means tweaking onion capsicum) or one small potato legumes or 170g tofu
and how much to put on our plates at home proportions wi hin current popular meals too
when I’m craving junk food, I certified organic ingredients

22 23
take a look through my latest and is sustainably produced

copy of HFG and I’m inspired Firm favourite for optimal wellbeing.
to get back on track. I’ve even Your June 200th birthday The gift pack includes
planted vegetables that feature collector’s issue exemplifies two bath soaks (Vivifica
in the recipes I want to try! why I’ve been buying HFG for and Aurum), three tea jars
The easy plant-based meals, so many years! Always packed (Chamomile, Australian Note: Letters may be edited for length and content.
including the black bean tofu & with the latest dietary and Outback Chai, Lemongrass
noodle stir-fry, in the May issue wellbeing information, this little & Ginger) and a tea infuser.
were big hits in my household! magazine should be in every For more details visit www.
Vanessa Macreadie, NSW kitchen. The ‘Portion perfection’ organicmerchant.com.au
article was a must-read. Special ❋ Congratulations to Helen
thanks for so many wonderful, Renney, this month’s Your say
winner, who wins a Saltwater
May issue’s healthy recipes over the year,
picnic rug, worth $149.
Black bean tofu many of which are now family
& noodle stir-fry favourites. And hats off to the
Have your say
‘5pm panic!’ recipes that have at healthyfood.com and
so often saved the day! click WIN, or write to us
Judith Caine, VIC at Locked Bag 5555,
St Leonards NSW 1590
6 healthyfood.com
Why you can trust
AUSTRALIAN
EDITORIAL TEAM
Editor Brooke Delfino, APD,
BSc Hons (Nutr), BAppSc (Ex&SpSc)
editor@healthyfoodguide.com.au Healthy Food Guide (HFG) We give unbiased opinions
Consulting Dietitian Melissa Meier magazine is your complete and are not affiliated with
APD, M Nutr Diet, BAppSc (Ex&SpSc) guide to healthy eating. any food manufacturers. All
Nutritionist Kathleen Alleaume Our recipes use easy-to-find, branded food in HFG has been
M Nutr, BAppSc (Ex&SpSc) affordable ingredients. Cook approved by our dietitians.
Art Director Nerida Shield with HFG and you’ll always Advertisers cannot influence
Sub Editor Madeleine Jennings enjoy a nutritious meal. editorial content.
Brand Innovations Manager
Alison Kirkman
Digital Content Manager
Rebecca van den Elzen
Contributors You can trust our advice. All our Dietitians review all our
Julz Beresford, Steve Brown, Dixie Elliott, health information is supported articles so they’re always
Michaela Le Compte, Amanda Lennon, by solid scientific evidence, accurate with up-to-date
Liz Macri, Vikki Moursellas, Sarah O’Brien, not media fanfare. We smooth information. A full list
Mark O’Meara, Kerrie Ray, Caitlin Reid, out any confusion caused of references is also
Catherine Saxelby, Sarah Swain, Joanne by ‘pseudoscientists’. available on request.
Turner, John Paul Urizar
ADVERTISING SALES Every recipe in Healthy Food Guide is healthy

National Advertising Manager cook fresh
Our recipe writers work with
Health & Food Titles
Melissa Fernley, (02) 9901 6191
you’ll need…
5pm
panic!
qualified dietitians to develop
all our meals. A nutritional
EGGPLANTS
cook’s tip
Don’t want the fuss of
Serve up tasty weekn ght
stacking the eggplant ounds?
25
dinners that are ready to Ar ange hem in a circular
eat in 30 minutes or less pattern on the plate the
mfernley@nextmedia.com.au
mins
dish will look just as
analysis is provided for every

appetising!
MONDAY
GRAT D MOZZARELLA
Roasted eggplant stack with lentil

passata & tahini yoghurt
Advertising Manager recipe. We test each meal

Serves 4 Cost per serve $4 90
gluten free vegetarian diabetes friendly
NO ADDED-SALT LENTI S 2 eggplan s each cut paper Ligh ly spray eggplant

into 6 rounds with olive o l hen sprinkle wi h
1 ablespoon ground cumin cumin Heat a large non stick
1 cup drained chopped f ying pan over medium-high
Bianca Rampal, (02) 9901 6327 twice to ensure it works and

store-bought oasted heat Add eggplant and cook
red capsicum for 2 minutes each side or until
1 cup grated reduced fat browned Transfer to prepa ed
PASSATA mozzarella t ay Top wi h capsicum and
1 x 400g can no-added-salt cheese and bake for 15 minutes
lentils drained insed or until golden and tender
400g passata 2 Meanwh le place len ils and
brampal@nextmedia.com.au tastes great! Turn to p99 to

⁄³ cup reduced-fat passata in a saucepan over
G eek-style yoghurt medium high heat and cook
1 ablespoon tahini stirring for 3 minutes or unt l
1 ablespoon lemon juice hea ed through Season well
GREEK-S YLE YOGHURT 2 easpoons crushed garlic 3 Whisk oge her yoghu t tahini
plus ¼ cup chopped fresh juice and ga lic Divide lentil good for
+ ground cumin fla -leaf pa sley leaves mix u e among four sha low
the gut!
Production Manager Peter Ryman read about our recipe badges.

+ roasted red capsicum Lemon wedges to serve bowls Stack three eggplant
+ tahini rounds in centre do lop with
+ garlic & lemon
1 Preheat oven to 180°C Line yoghurt mixture and garnish
+ f esh flat leaf pa sley
a large baking ray with baking with parsley Se ve wi h lemon
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Arek Widawski EDITORIAL ADVISORY BOARD
awidawski@nextmedia.com.au Professor Jennie Brand-Miller, Professor of Human Nutrition,
The University of Sydney; Catherine Saxelby, Accredited Practising Dietitian
and nutritionist at Foodwatch Nutrition Hub; Dr Janet Franklin, Senior
Clinical Dietitian at Metabolism and Obesity Services, Royal Prince Alfred
nextmedia Pty Limited Hospital, Sydney; Dr Tim Crowe, Advanced Accredited Practising Dietitian;
Locked Bag 5555, St Leonards NSW 1590 Associate Professor Antigone Kouris, Accredited Practising
Phone (02) 9901 6100 Dietitian and Adjunct Professor, Department of Dietetics
Managing Director Arek Widawski at La Trobe University, Melbourne.
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Pty Ltd and the Editorial Advisory Board do not necessarily endorse advertised products.
8 healthyfood.com
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STAY UP TO DATE WITH THE LATEST IN HEALTH NEWS AND PRACTICAL LIVING TIPS.
Paw
patrol
Own a dog and aged
between 65 and 84?
You’re 50 per cent
less likely to develop
a physical disability
than non-owners.
As well as getting you
outdoors for daily
exercise, caring for
a lovable, loyal dog
boosts your mood.
PLOS One
HEALTHY BONES ACTION WEEK 23—29 August

Photography: iStock.
Encourage good calcium habits with fun activities and craft projects you can do
with your kids that highlight the link between dairy foods and strong, healthy
bones. Visit www.dairy.com.au/our-programs/healthy-bones-action-week
for resources and further information.
10 healthyfood.com
30
grams
“Beauty
you decid
moment
yourself ”
French fashion designer Coco Chanel
The amount of nuts

(a small handful)
to eat every day
and reap a range
of health benefits. RSH
Full of healthy fats
and filling fibre,
LITY
nuts also provide ROM MELANOMAS
vitamins E and B, WIDE ARE PROJECTED
plus magnesium and ASE BY 68 PER CENT
selenium. Pick ‘n’ mix! NEW ZEALAND HAS
EST NUMBER OF
NCER DEATHS, WHILE
ROM MELANOMA IS
AFRICAN AND ASIAN
REMEMBER, SUN
RNS IN WINTER, SO
ORGET TO SLIP,
D SLAP!
atology
1 2 3
To boost protein... To boost fibre... To boost flavour...
PORRIDGE Cook oats in cow’s

milk or soy milk, and
Fresh fruit, nuts,
seeds and psyllium
Top with cinnamon,
peanut butter and
TRY THESE SIMPLE WAYS add chopped nuts, husk are perfect cacao powder, as
TO DRESS UP HUMBLE OATS mixed seeds and a porridge trimmings. well as naturally
& SUPERCHARGE YOUR DAY! dollop of yoghurt. sweet fruit.

what's new
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Portion
perfection
Take the guesswork out of healthy
portion sizes with this handy guide!
✽ TASTE
TRENDS
A survey by ‘Hello Fresh’
food and meal delivery
service revealed the
most and least popular
cuisines ordered in 2021
(after Australian cuisine).
=
MOST POPULAR
Italian .....................15%
Asian ......................13%
Mexican ................... 9%
LEAST POPULAR
40g serve Two Indian ....................4.1%
of reduced-fat cheese credit cards
Thai .......................2.7%
British ....................1.8%
Recommended
Simple Your Daily
Wholefoods Veg by Joe
by Sophie Woodhouse.
AUGUST Steevens. (Hachette
READS (Allen & Unwin, Australia,

RRP $44.99) RRP $45)
Use ingredients Celebrate
Visit our healthy reads
as close to their natural state everyday vegies in a fresh and
page by scanning
as possible and discover the modern way! Each chapter
the QR code below.
effortless deliciousness of focuses on one veg or group of
whole foods. There are 100 veg to create satisfying recipes
family-friendly, tasty recipes that use minimal ingredients for
to try in this cookbook, and all maximum flavour. The tips for
are plant-based, gluten-free eliminating kitchen stress and
and refined sugar-free. saving time are handy, too.
12 healthyfood.com
*Contains not more than 0.5% Alcohol/Volume.
@giesenwines | giesenwines.co.nz
Giesen 0% Sauvignon Blanc and Rosé contains 13 calories. Pinot Gris and Merlot contains 18 calories per 100ml serving.
live WELL
the truth about hidden sugars | eat to feel happy | bone health special
Chill out!
Want to avoid the dreaded
lurgy this winter? Following
two years of mask-wearing
Covid orders, the drastic
spike in flu cases this chilly
season is causing concern.
As well as getting the
flu vaccine (offered free of
charge in many parts of the
country) and eating foods
that are rich in zinc, iron
and vitamin C, pay attention
to your stress levels as this
can also affect immunity.
Take time to unwind and
relax, and aim to get a least
seven hours of consecutive
sleep a night, since research
Source: Sleep 2015. Photography: iStock.
reveals less than this triples

your risk of catching colds
and the flu. After all, winter
is meant for snuggling
under the doona!

Added sugars
frequently found
in packaged foods
are more of a health
concern than sugars
found in whole
foods.
16 healthyfood.com
live well
THE TRUTH ABOUT

hidden
sugar! We know that too much sugar is not good
for us. But how much is too much? HFG’s
nutrition experts have the answers.
Not all sugars are On the other hand, added

created equal sugars (white sugar, honey,
Fruit, vegetables and whole syrups and even fruit juice)
grains are an important part are more of a health problem.
of a healthy diet, so the natural Known as ‘free sugars’ as they
sugars in these foods are not have no cell wall, they gush
the ones you need to worry into the blood stream to cause
about. That’s because whole energy spikes and crashes. They
M
ost of us think of sugar natural foods are also a source also lack nutrients, which is
as the white stuff we of valuable vitamins, minerals, why they’re also called ‘empty
add to coffee or the antioxidants and fibre. Also, kilojoules’. They’re frequently
sweet stuff that makes cakes these foods do not promote added in concentrated form
taste so good. But sugar comes tooth decay the way other to packaged foods such as
in many forms and is often sugars do. The sugars in whole biscuits, so your consumption
Words: Brooke Delfino. Photography: iStock.
hiding in seemingly healthy foods are enclosed by a plant of them is also multiplied.
foods, too. Sugar is basically cell wall, which means they’re Some believe ‘natural’ sugars
a carbohydrate. As well as the digested slowly, since the cell (rice malt syrup, coconut sugar,
refined, processed sugar you wall must be broken down agave nectar) are better for you,
buy for baking, healthy foods first. Because these sugars but the body treats them just
like fruit, milk and even some take longer to enter your blood the same as refined white sugar.
vegetables (corn, potatoes, stream, they are less likely to Which is why they, too, are
peas) are also sources of cause blood sugar spikes and classified as ‘free sugars’ and
natural sugars. With so much sudden slumps that can wreak should be limited, in accordance
noisy ‘talk’ out there about havoc with your mood, energy with World Health Organization
sugar, we give you the facts. levels and appetite. (WHO) guidelines.

live well
How much is too much? these sugary, high-kilojoule drinks have very
We’re consuming about 60g of added (free) little nutritional value or satiety, so it’s easy to
sugars every day. That’s about 14 teaspoons. consume too much of them without realising.
Apart from being bad for our blood sugar levels, This is why sugar is a major culprit in the obesity
excess sugar causes tooth decay, and foods with crisis afflicting the modern Western world.
high sugar concentrations, such as chocolate, WHO dietary guidelines recommend limiting
biscuits, soft drinks and cakes, are also high in our added sugar daily intake to six teaspoons for
kilojoules, which can lead to weight gain. adults and three teaspoons for children. Given that
More than half our added sugar consumption a standard 600ml bottle of soft drink has around
is from sweet drinks, such as flavoured carbonated 16 teaspoons of sugar, this recommendation may
beverages, juices and smoothies. Furthermore, be a big ask for many people!
Sugar, sugar
everywhere
Most people have no idea how are required by law to be listed
much sugar they’re eating each in order of quantity. This means
day because most of it’s hidden if sugar, in its various forms and
in processed foods. In an ideal different names (see opposite),
world, you would be able to appears in the first two or three
look at a food label and spot ingredients, it’s likely the food
the specific amount of added product is high in added sugars.
sugars. Unfortunately, many Beware, too, of cunning food
foods contain a mix of added manufacturing tactics. These
and natural sugars. A banana include circumnavigating the
muffin or a tub of strawberry rule of putting sugar at the top
yoghurt are good examples. of the ingredients list by using
Since food labelling laws only smaller quantities of different
require a figure for total sugars kinds of added sugars with
to be provided, there’s no way more obscure names. Fruit juice
to tell from a food product’s concentrate, rice malt syrup
nutrition information panel and maltodextrose are good
how much added sugar it has. examples of this, to name just a
Reading the ingredients list few. Manufacturers are allowed
is the best way to discover how to put these sugars towards the
much added sugars are in a end of the ingredients list. But
product because ingredients they are still sugars!
18 healthyfood.com
S p o t
hidden sugar
IN YOUR FOOD
Sugar has many guises. Here are a few sugar
names to look out for on ingredient lists:
Agave nectar
Brown sugar
Caramel
Coconut sugar
Fructose
Fruit juice concentrate
Glucose
Golden syrup
High fructose corn syrup
Honey
Packaged foods Invert sugar
are required by law Maltodextrose
to list added sugars
Maple syrup
(in all their forms) in
Palm sugar
order of quantity on
nutrition labels. Raw sugar
Rice malt syrup
GET SAVVY WITH SUGAR CLAIMS

Three common marketing claims to be sceptical about:
100% natural sugar No added sugar 50% less sugar

This is confusing since This usually means no refined, This simply means a food
all sugars (unless they’re white sugar has been added. product has half the amount
artificial sweeteners) are It does not mean there is no of sugar than a standard
‘natural’ because they are all sugar naturally occurring in product. Since this claim is
sourced from plant extracts. the product (as is the case usually used for products
For instance, white sugar is with fruit juice), or that other high in sugar (cordial, jelly,
derived from the sugar cane forms of sugar, such as rice lollies), halving the sugar
plant, but this doesn’t mean malt syrup or honey, haven’t does not necessarily mean
it’s healthy for you. been added to the product. the product is low in sugar.

live well
There’s no need to
5
avoid sugar for good.
Enjoy sweet foods
in moderation & in
EASY WAYS TO sensible portion
tame your sizes instead.
sweet tooth
1 USE FRUIT FOR
SWEETNESS
Add fresh or frozen fruit to
plain cereal, desserts and
baked goods. Leave the skin
on whenever possible to
increase your fibre intake.
2 LIMIT SUGARY
DRINKS & LOLLIES
These provide no nutrients, so
you’re better off quenching
your thirst with water. If you
add sugar to tea and coffee,
cut back slowly so you can
adjust to this change.
3 BREAK THE HABIT

OF DAILY CAKE
Replace this morning or
afternoon tea treat with fresh
fruit and yoghurt or another
nutritious sweet option.
4 CHOOSE
UNSWEETENED
FOOD VARIETIES
Do I need to quit sugar?
While we should all be mindful of our sugar intake,
there’s no need to completely avoid sugar for
Opt for plain yoghurt and add
good. As seasoned dieters may be all too aware,
fruit for sweetness. Or drink
the more deprived you feel, the more likely you’ll
plain milk instead of flavoured
crave (and binge on) the foods you’re missing.
varieties, and look for breakfast
The key is moderation. Eating (and thoroughly
cereals with the lowest amount
enjoying!) a slice of cake on a special occasion is
of added sugars or, even better,
not going to ruin an otherwise healthy diet.
no added sugars.
This is why HFG occasionally uses small amounts
5 SKIP BOTTLED
SAUCES & DRESSINGS
Drizzle balsamic vinegar and
of sugar in our cakes, biscuits and other dessert
recipes. Our goal is to ensure you can enjoy sweet
treats in modest portions on special occasions,
olive oil over salads, and use but not every day. In accordance with WHO
lemon, garlic and herbs to recommendations, the sensible, healthy approach
flavour meals instead. is to focus on making minimally processed whole
foods the basis of your everyday diet.
20 healthyfood.com
What to
eat to feel
instantly
✽ happy!
22 healthyfood.com
live well
G
MOOD
FO
You are what you
I
magine you served up last night’s dinner
to a hunter-gatherer ancestor. Would they
eat, so if you want recognise it as food? If they did the same
to feel happier and to you, would you be willing to take a bite?
less stressed, pay The modern-day diet has changed considerably
in the last few decades, with much of it passing
attention to what through a manufacturing plant, rather than just
you plate up! the farm gates. This increase in processed food
consumption is among the many factors fuelling
our rates of obesity, type 2 diabetes and heart
disease, but what effect is it having on our mental
health? Is there a link between food and mood?
Deakin University’s Food & Mood Centre’s

This is an edited extract from
Jean Hailes for Women’s Dr Hajara Aslam and Dr Samantha Dawson, plus
Health. Visit jeanhailes.org.au
for more about this non-profit,
Jean Hailes for Women’s Health naturopath Sandra
national organisation dedicated Villella, have been researching the best foods for
to improving women’s health.
health and happiness. We reveal their findings.

live well
Meet your microbiota

The gut (or intestinal tract)
People with a healthier is teeming with microscopic
life — both good and bad. Your
diet have a lower risk of gut microbiome is home to
trillions of bacteria, viruses and
depression than those fungi. While it might sound a
bit frightening to know there is
who don’t eat well a mini-universe of bugs living
in your digestive system, these
microbes can actually exist
The link between food & mood harmoniously. And when their
Based in Victoria, the Food & Mood Centre population balance is strong
is a world-leading research hub dedicated and healthy, there are many
to exploring how diet impacts mental health. associated health benefits.
Post-doc Research Fellow Dr Aslam says there Interestingly, gut microbiota
is consistent evidence to show people with a changes — sometimes very
healthier diet have a lower risk of depression rapidly — in response to what
than those who don’t eat well. we eat. Dr Samantha Dawson,
“This trend is visible right across the lifespan, another Mood & Food Centre
from early childhood to older adults,” explains post-doc Research Fellow,
Dr Aslam. She also adds there’s a correlation highlights two studies that
between a mother’s diet during pregnancy looked at the impact different
and the mental health of her children. diets (an animal-based diet
Gut microbiota (the microorganisms in the rich in meat, cheese and eggs,
gut) is of particular interest to researchers at compared to a plant-based
the Centre, who are examining how diet can diet, for example) have on
affect it, and how gut microbiota improvements gut microbiota.
can influence mental health. “Within that first 24-hour
period of starting a different
diet, they [the studies] could
detect a change in gut
microbiota,” she says.
Only 30 per cent
The fact that gut microbiota
of Australians eat the
responds so well to what we eat
recommended daily
is heartening. “It means there’s a
amount of grains,
bit of a hope. If you’re not happy
legumes, fruit &
with your diet, you can change
veg — room to
it, and that might influence your
improve!
gut,” says Dr Dawson.
24 healthyfood.com
Microbes & mood
According to Dr Aslam, “The gut microbiome
is increasingly being understood as a separate
organ.” The relationship between your gut
microbiota and your brain is complex and, as
Dr Aslam puts it, “bi-directional”. This means
the two organs communicate with each other
by various biological pathways. THE SECRET’S OUT
Not only is gut microbiota involved in pathways Eating for good health and
related to producing serotonin and dopamine — optimal happiness is, in fact,
the brain chemicals associated with good mood, no secret at all. The same food
motivation and feelings of reward — gut microbiota groups that appear time and
can also influence inflammation and stress time again for encouraging
responses in the body. “So, by all these means, good physical health also
the gut microbiota is communicating with the support your mental health.
brain,” Dr Aslam concludes. “[Focus on] whole grains,
Other studies reveal another key connection: vegetables, fruits, legumes,
a differing gut microbiota profile exists in people nuts and healthy fats,” says
with depression compared to people without. Dr Dawson. “In particular, you
want the fibre. That seems to
Chicken or egg? be really good for your gut.”
While there’s a clear link between gut microbiota Jean Hailes naturopath
and mental health, Dr Dawson stresses it’s not Sandra Villella recommends
known which comes first. “We often see two the Mediterranean diet, with
different gut microbiota profiles in people with its focus on plant foods and
and without mental health disorders — but we healthy fats from olive oil, fish,
don’t know if it’s the depression that changes the nuts (especially walnuts) and
microbiota, or if the microbiota is a certain way seeds, for good mental health.
and then people get depression,” she says. While the Mediterranean diet
“Even so, there is still evidence to suggest has a significant amount of
healthier diets are associated with better mental published research backing
health and better gut microbiota profiles,” she adds. it, other cuisines like the
traditional Costa Rican and
Japanese diets, also follow
principles that are similar to
the Mediterranean diet.
A ‘good-mood diet’ is also
about what we should be eating
less of. In a nutshell, this means
less highly refined foods and
foods that don’t contain fibre.
“That’s the packaged, highly
processed foods [store-bought
chips, commercially baked
goods, takeaways] which are
pretty common in people’s
diets,” says Dr Dawson.

Know the why
Naturopath Sandra Villella promotes
the Mediterranean diet because it’s
low in refined carbohydrates and
“unhealthy trans fats found in fast food
and commercial bakery goods, which are
associated with a higher depression risk.”
“We know the Mediterranean diet
plays a role in reducing the risk of 1
8
cardiovascular disease and metabolic
syndrome and, in fact, depression shares
several mechanisms that are similar to
these diseases,” she says.
MOOD-
BOOSTING
According to Villella, whole and
plant-based foods fight inflammation
and may help to protect brain and nerve
FOODS
cells from damage via their antioxidant
action. Whole grains (brown rice, oats,
wholemeal bread) are rich in B vitamins,
“which play important roles in the making Eat more of these science-backed ‘happiness’ f
of neurotransmitters (or brain chemicals)
that affect mood,” she explains.
Dr Aslam adds it’s the compounds in 4 5
these whole foods that benefit mood.
“Vitamins, minerals, omega-3 fats, pro-
and prebiotics are all functionally active
ingredients that can affect our physical
and mental health overall,” she says.
Want
more inspo?
7 Turn to page 90
for your dietitian-
approved, good
mood food 7-day
meal plan!
26 healthyfood.com
live well
1 LEEKS
The prebiotics in leeks
can positively influence gut
bacteria and mood. Use
leeks in place of onions. Start simple & small
Less than four per cent of
2 HERBAL TEA
Dehydration affects your
mood, concentration and
Australians are eating the
recommended daily amount of
vegetables and legumes, and
2 energy. Herbal teas are an
fare only slightly better in the
antioxidant-rich beverage.
fruit and grains department.
3 LEGUMES
Lentils boost serotonin,
a feel-good hormone. Add
With only about 30 per cent of
us meeting the recommended
daily intake of these food
them and other legumes to groups, we’ve some way to go.
winter soups and curries. Both Drs Dawson and Aslam
agree that adopting a new diet
4 FERMENTED FOODS
Sauerkraut and kimchi
foster good gut bacteria
can be challenging. “It might
appear costly, and it might need
a bit of dedication,” says Dr
diversity. This can improve
Aslam. But the key is to start
your sense of wellbeing.
small. If you don’t eat any veg
6 5 DARK CHOCOLATE
The mood-boosting
effects of this food is likely
at all, start by including just
one serve a day, then gradually
increase it to two, and so on.
due to its high antioxidant When it comes to feeding
content. Another reason gut microbiota, variety is as
chocolate makes you smile! important as quality. Dr Dawson
suggests including a wide
6 YOGHURT
Probiotics in yoghurt
boost good gut bacteria.
range of colourful vegetables
in meals. Cooking with spices
also pays dividends in terms of
Yoghurt is low GI too, which
both flavour and health benefits.
balances blood sugar levels
“Certain spices, like cumin and
to stop that ‘hangry’ feeling.
turmeric, have really good anti-
8 7 NUTS
All tree nuts boost your
brain function and mood,
inflammatory and antioxidant
properties,” adds Dr Aslam.
It’s important to remember
but walnuts are a standout. that eating to support good
Snack on 30g (¼ cup) a day. mental health is not out of
reach — for anybody. It doesn’t
8 EVOO
The reason extra-virgin
olive oil features so heavily
involve elusive and expensive
superfoods, strict rules or striving
for perfection. “It’s about what
in the Mediterranean diet you do most of the time. If you’re
is because it significantly following a healthy diet pattern
improves overall health with good habits for most of the
and mental wellbeing, as time, that is a good way forward,”
numerous studies confirm. concludes Dr Dawson.

live well
Eating out on a
gluten-free
Think your days of dining out are
over now you’ve been diagnosed
with coeliac disease? Think again!
HFG reveals all you need to know. diet
F How to…
orget food trends and fad diets. For the one
in 70 Australians who are living with coeliac
disease, the importance of following a strict choose a venue
gluten-free diet is a very real thing. People living Most restaurants and cafes now
with coeliac disease have an immune system that list their menu on their website,
reacts abnormally to gluten, causing damage to which means you can research
their small bowel. If left undiagnosed, serious ahead of time for suitable
health consequences can result. Currently, the dining options. Thai, Mexican
only treatment for this medical condition is to and Indian cuisines are often
follow a life-long gluten-free diet. a safe choice, according to
Understandably, people living with coeliac disease accredited practising dietitian
can get nervous about eating food prepared outside Melissa Meier, who lives with
their own kitchen. But there are ways to safely and coeliac disease herself. “Look
confidently enjoy restaurant and cafe meals on a for the gluten-free labels next
gluten-free diet. Read on to discover more. to each item on the menu and
always ask to be sure,” she adds.
A handful of restaurants are
Words: Brooke Delfino. Photography: iStock.
accredited by Coeliac Australia

THE FOLLOWING RESTAURANT for following best practice
& CAFE FOODS HAVE GLUTEN: during the preparation of
➜ Wheat flour in sauces gluten-free meals, so check
& gravies the website (coeliac.org.au)
➜ Breadcrumbs for these. Many restaurants and
➜ Croutons cafes can also cater to gluten-
➜ Stock cubes & powders free requirements by making
➜ Re-used oils that originally small tweaks to their menu,
fried foods containing gluten so it’s worth ringing in advance
to ask them about this.
28 healthyfood.com
Who to… speak to
When phoning ahead to confirm
a restaurant or cafe can prepare
gluten-free meals, remember to: Cross-
➜ Call when staff are less likely to contamination
be busy. This means avoiding Even the smallest amount of gluten (one
the breakfast, lunch or dinner hundredth of a slice of bread) can cause gut
service period, and aiming damage for someone with coeliac disease. This is
instead for times in between. why it’s essential food venues prevent gluten-free
➜ Ask to speak directly to the foods from coming into contact with gluten-containing
chef so you can explain your foods. Known as cross-contamination, this can easily
requirements. This is also a occur if just a few breadcrumbs come into contact
good opportunity to ask about with a peanut butter jar via a knife, or the same
the management of cross- chopping board or serving tongs are used for
contamination (see right). both gluten and gluten-free foods. Separate
➜ Remind wait staff on arrival cookware/utensils is one way to prevent
that you require a gluten-free cross-contamination, as is clear
diet because you’re living with labelling and separate
HFG TIP storage areas.
coeliac disease, not because
When booking,
it’s your chosen lifestyle.
request a gluten-free
meal ‘due to coeliac
disease’ to distinguish
it from a ‘lifestyle’
request.
What to… order

Some cuisines offer a large selection of naturally gluten-free dishes, but always double check
with wait staff before ordering. If in a big group, try to be the last person who places their order,
as your request will be front of mind among wait staff and more likely to be relayed correctly
to the kitchen. Dietitian Melissa Meier suggests choosing the following coeliac-safe options:
ITALIAN MODERN THAI MEXICAN INDIAN
Gluten-free Grilled meat or Meat/seafood & Tacos or nachos Curry or dhal

pizza or pasta seafood with vegie stir-fries with made with meat/ served with rice
vegetables or salad gluten-free sauces seafood & beans

live well
BONE HEALTH SPECIAL
Preventing
osteoporosis
One in two Australian women
and one in three men over the
age of 60 fall and break bones.
HFG breaks down the facts on
bone health so you can avoid
becoming part of this statistic.
O
ne Aussie is hospitalised
every six minutes with
an osteoporotic fracture.
Alarming, isn’t it? Worse still, this
figure rises the older you are.
And once you’ve broken a bone,
your risk of future osteoporotic
fractures increases by roughly
50 per cent, increasing again
with every subsequent fracture.
Known as ‘fracture cascade’,
this can result in serious pain,
deformity, disability and even
173,000
The number of
premature death. bones broken each
The good news is that, for year nationwide as
many, this risk of osteoporotic a result of poor
fracture can be prevented or, bone health.
at least, reduced.
30 healthyfood.com
Known as the ‘silent thief ’,
osteoporosis can progress
Are you without any symptoms
at risk? until a bone breaks
Consider the following
to find out if you’re
at increased risk of
What is osteoporosis?
When bones become brittle, they are more likely
osteoporosis. If you
to break. Known as osteoporosis, this condition
answer yes to more
is characterised by reduced bone density and
than three of these
quality, which causes bones to weaken. People
questions, it’s time
with osteoporosis have an increased risk of
to see your doctor!
breaking bones when they fall. Often referred to as
● Do you have a small the ‘silent thief’, osteoporosis can progress without
frame and low body any symptoms until a bone breaks. The hip, spine,
weight? upper arms, ribs and wrists are common fracture
● Have you broken a sites, although a fracture can occur anywhere. Hip
bone as an adult? fractures impair a person’s ability to walk, while
● Have you taken spinal fractures also have serious consequences,
medicines or drugs including loss of height, back pain and deformity.
for a long period?
● Is your diet low in
How does it develop?
It’s easy to think of skeletal bones as dense,
foods containing
solid mass, but they’re actually living tissue that
dairy or other
constantly renew themselves. Throughout life,
calcium-rich foods?
old bone is lost and removed by cells called
● Are you post- osteoclasts, while new bone is built by osteoblasts,
menopausal? a process of removal and formation that’s usually
● Have you had early balanced so your skeletal strength can be
menopause (before maintained throughout this process.
Words: Brooke Delfino & Caitlin Reid. Photography: iStock.
the age of 45)? However, once a stage of bone development

● Do you get less called peak bone mass is reached (when bones
than 20 minutes of are at their strongest), bone strength very slowly
sunlight every day? begins to decline. It’s this time of peak bone mass,
and the resulting rate of bone loss, that are the
● Are you physically
major determinants of osteoporosis development.
inactive?
Peak bone mass occurs around the age of 20,
● Do you smoke? which explains why childhood and the teenage
● Do you drink years are critical stages for bone growth and
excessive amounts development. Between 60 and 80 per cent of
(more than 10 units peak bone mass is genetically determined, but
a week) of alcohol? other factors, such as calcium and vitamin D
intake, physical activity levels, hormonal status
and lifestyle factors like smoking and alcohol
consumption, can all be of influence, too.

live well
Preventing Getting older is an automatic risk

factor for developing osteoporosis,
osteoporosis
but you can still reduce your risk by
adopting a healthier lifestyle. This
will also help to minimises the effects
of fractures. Try these easy tips for
maintaining healthy bones.
THE DOSS
& DON’T
DON’T diet
A lifetime of dieting
is likely to lead to an
inadequate intake of
vital bone nutrients
such as calcium,
and a low calcium
intake increases the
risk of developing
osteoporosis. On top
of this, maintaining Consistently
a body weight in the
lower range reduces maintaining
the mechanical load
you place on your a healthy
bones. This is cause
for concern because
body weight
healthy bones need to
encourages
respond to mechanical
load (or mechanical good bone DO add milk
‘stress’), such as your to your coffee
own body weight strength Consuming too much caffeine can reduce
when you jump or do bone density. Why? Because caffeine
push-ups, or when produces a small increase in urinary calcium
you lift weights. excretion and a very small decrease in
Mechanical load on calcium absorption. But research shows this
your bones stimulates detrimental effect can be reversed by eating
the formation of a diet high in calcium-rich foods to balance
osteoblasts — the out this calcium loss. To help ensure adequate
bone-building cells — calcium intake, try drinking your coffee with
that help to improve milk and limiting your caffeine consumption
bone strength. to no more than two cups a day.
32 healthyfood.com
DO limit
salt intake
Supporting bone
health is another
reason to watch your
salt intake. When
your kidneys remove
sodium from your
body, they take some
DID YOU of your calcium too,
KNOW? so do your best to
DON’T Osteoporosis comes consume less salt.
stay inside from the Greek

words meaning
And be aware that
packaged supermarket
all day ‘bones with food products supply
Instead of eating holes’. 75 per cent of the salt
lunch at your desk, intake of Australian
get outside during diets. Try these easy
your lunchbreak and ways to reduce your
soak up some sun. DON’T cut out dairy daily salt intake:
Vitamin D, otherwise Eating enough calcium-rich foods is crucial ➜ Limit the amount
known as the ‘sunshine for good bone health, not just when you’re of store-bought,
vitamin’, is crucial for growing, but throughout adulthood as well packaged foods
bone health because and particularly during pregnancy. When you eat
it increases calcium your diet is low in calcium, your body ends ➜ Choose ‘reduced-
absorption and helps up leeching it from your bones, which salt’ or ‘no-added-
strengthen your reduces bone density. salt’ products
skeletal structure. The best dietary sources of calcium are ➜ Avoid using salt
So how much sun is dairy foods like milk, yoghurt and cheese, so when cooking or
enough? This depends don’t eliminate these from meals unless there at the table.
on the season, your is a medical reason, such as being allergic to
skin colour, how much cow’s milk or lactose intolerant. To optimise
skin you expose and your bone health, aim for 1000 to 1300mg
for how long. As a of calcium every day — about three to four
basic guide, exposing serves of dairy foods. One serve is a glass
15 per cent of your (250ml) of milk, two slices (40g) of cheese
bare skin to the sun or a small tub (200g) of yoghurt.
for between six and Can’t tolerate cow’s milk? Try fortified non-
eight minutes a day in dairy alternatives. A 250ml glass of calcium-
summer, and about 20 fortified soy milk contains 40 per cent of your
minutes in winter, will daily calcium needs. Some non-dairy foods
help ensure you reach (canned fish with edible bones, almonds and
your daily vitamin D tahini) are also good sources of calcium, but
requirements. in smaller amounts than dairy foods.

live well
What about supplements?

If you can’t get enough calcium through your diet,
Osteoporosis Australia recommends taking a daily
500 to 600mg calcium supplement. Some calcium
supplements include vitamin D, since vitamin
D deficiency can increase your risk of fractures.
Low vitamin D levels can be corrected by taking
vitamin D supplements, but you need to take
them daily for a few months before levels start
to rise. Always talk to your GP before you start
supplementing to ensure the correct dosage,
plus any contraindications with other medicines.
DO eat
more
protein
Some studies show
DON’T be afraid increased protein

intake can sometimes
to lift weights increase urinary
The myth that weight training encourages
bulky muscles means many women are
calcium excretion,
potentially resulting
DO stop
reluctant to exercise with weights. Yet the in weaker bones. smoking
facts prove weight training not only results But that’s no reason It’s a known fact that
in a slimmer build and stronger muscles, it to avoid protein, smoking causes
also boosts bone strength. When it comes particularly when these cancer and is bad for
to exercise, bone is like muscle: it responds studies feature pure your lungs. But did
to activity by getting stronger. This, in turn, protein supplements, you know it can affect
results in increased bone density among and not dietary protein bone health, too?
adolescents, maintained bone density sources like milk, which Smokers have lower
among young adults and slower bone contain other bone- bone density than non-
loss among older adults. friendly components smokers, with smoking
Doing a weight-bearing activity, such as such as phosphorus. estimated to increase
brisk walking, skipping or jogging, at least Studies among the lifetime fracture risk by
30 minutes on most days of the week, as elderly also link low 31 per cent in women
well as two or three weekly weight-training protein intake to and 40 per cent in
sessions, helps to maintain strong bones increased bone loss. men. This is another
over your lifetime. Slow-moving activity, For healthy bones, be reason to give up the
such as yoga and tai chi, improves balance, sure to include protein habit. If you need
posture and functional physical movement, in your diet, along with help quitting, contact
which can also help to decrease your risk sufficient calcium. the national Quitline
of falls and broken bones as you age. hotline on 13 78 48.
34 healthyfood.com
Yoghurt
380mg calcium
per 200g tub
Chia seeds
!
180mg calcium per
2 tablespoons
Canned pink
salmon
!
200mg calcium Cow’s milk
per 105g can 300mg calcium per
250ml glass
Firm tofu
320mg calcium
per 100g 10
best food
!
Almonds
sources for 80mg calcium per
30g handful
STRONG
BONES!
Tahini
132mg
!
calcium per
2 tablespoons
!
Canned
Calcium- sardines in
fortified olive oil
240mg calcium per
soy milk
95g can (drained)
400mg calcium
!
per 250ml glass
Cheese
330mg calcium
per 2 slices (40g)

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cook FRESH
low-kilojoule lasagnes | easy traybakes | self-saucing fruity puddings
Chocolate chip
bread & butter
pudding
(See recipe p70)
Go with the slow!

Beat the chill and discover
the joys of slow-cooking
while you’re at it! As well
as hearty, fall-off-the-bone
meat dishes, our low-calorie
lasagnes are full of warming
comfort, while fruity winter
desserts are the ideal finish!
To make life easier, we’ve
done the healthy eating
hard yards for you. Every
main meal contains at least
two serves of vegies. Each
dish meets our dietitians’
criteria to ensure it doesn’t
contain too much energy,
saturated fat, sugar or
sodium. Recipes all come
with a nutritional analysis,
with the table on page 95
showing how they meet
daily nutritional needs.
Our food writers work with qualified HIGH

dietitians to develop these recipes for PROTEIN
maximum health benefits. For more
about our recipe badges, see p99. gluten free dairy free diabetes friendly vegetarian
cook fresh
you’ll need…
EGGPLANTS
5pm
panic! Serve up tasty weeknight
25
dinners that are ready to
eat in 30 minutes or less.
mins
MONDAY
GRATED MOZZARELLA
Recipes: Amanda Lennon. Photography: John Paul Urizar. Styling: Michaela Le Compte. Food prep: Dixie Elliott.
Roasted eggplant stack with lentil
passata & tahini yoghurt
Serves 4 Cost per serve $4.90
gluten free vegetarian diabetes friendly
NO-ADDED-SALT LENTILS 2 eggplants, each cut paper. Lightly spray eggplant

into 6 rounds with olive oil, then sprinkle with
1 tablespoon ground cumin cumin. Heat a large non-stick
1 cup drained, chopped, frying pan over medium-high
store-bought roasted heat. Add eggplant and cook
red capsicum for 2 minutes each side or until
1 cup grated reduced-fat browned. Transfer to prepared
PASSATA mozzarella tray. Top with capsicum and
1 x 400g can no-added-salt cheese and bake for 15 minutes
lentils, drained, rinsed or until golden and tender.
400g passata 2 Meanwhile, place lentils and
²⁄³ cup reduced-fat passata in a saucepan over
Greek-style yoghurt medium-high heat and cook,
1 tablespoon tahini stirring, for 3 minutes or until
1 tablespoon lemon juice heated through. Season well.
GREEK-STYLE YOGHURT 2 teaspoons crushed garlic 3 Whisk together yoghurt, tahini,
plus ¼ cup chopped fresh juice and garlic. Divide lentil
+ ground cumin flat-leaf parsley leaves mixture among four shallow
+ roasted red capsicum Lemon wedges, to serve bowls. Stack three eggplant
+ tahini rounds in centre, dollop with
+ garlic & lemon
1 Preheat oven to 180°C. Line yoghurt mixture and garnish
+ fresh flat-leaf parsley
a large baking tray with baking with parsley. Serve with lemon.
38 healthyfood.com
cook’s tip
Don’t want the fuss of
stacking the eggplant rounds?
Arrange them in a circular
pattern on the plate – the
dish will look just as
appetising!
HIGH
PROTEIN
good for
the gut!
PER SERVE
1647kJ/394cal Sugars 11.8g
Protein 28.4g Fibre 14.3g
Total fat 15.7g Sodium 341mg
Sat fat 4.8g Calcium 483mg
Carbs 31.2g Iron 6.3mg

cook fresh
cook’s tip
If shellfish is off the
menu in your household,
just swap out the prawns
in this laksa stir-fry for
500g skinless chicken
breast instead.
Low in
HIGH
calories!
PROTEIN
PER SERVE
40 healthyfood.com
you’ll need…
15
mins
TUESDAY
GARLIC PRAWNS
Prawn laksa stir-fry
dairy free
440g raw peeled garlic prawns 1 Heat a large non-stick frying

2 tablespoons laksa paste pan over medium-high heat. LAKSA PASTE
1 x 270ml can light Add prawns and cook, stirring,
coconut milk for 3 minutes or until prawns
3 cups mixed frozen are just turning pink.
vegetables, thawed, blanched 2 Add laksa paste and cook,
80g bean sprouts stirring, for 30 seconds or
1 x 350g packet Singapore until fragrant. Add coconut
noodles, blanched, drained milk and bring to the boil.
MIXED FROZEN VEG
1 cup fresh coriander leaves 3 Add vegetables and sprouts
45g unsalted dry roasted and cook, stirring to combine,
cashews, to serve for 3 minutes or until warmed
through. Add cooked noodles
and half the coriander, tossing
to combine. Divide laksa stir-fry
among four serving bowls. Top
SINGAPORE NOODLES
with cashews. Serve garnished
with remaining coriander.
UNSALTED CASHEWS
plus
+ light coconut milk
+ bean sprouts
+ fresh coriander leaves

cook fresh
you’ll need… 30
mins
WEDNESDAY
Chicken chasseur traybake

WHITE POTATOES
gluten free
400g white potatoes, peeled, 1 Preheat oven to 180°C. Place

roughly chopped potatoes in a large saucepan
1 tablespoon reduced-fat of boiling water and cook for
table spread 20 minutes or until tender. Drain
SKINLESS CHICKEN THIGHS 2½ tablespoons and return to pan. Add spread
reduced-fat milk and milk and mash until smooth.
500g skinless chicken thigh Cover with lid to keep warm.
fillets, fat trimmed, halved 2 Meanwhile, heat a flameproof
1 tablespoon smoked paprika baking dish over medium-high
150g shortcut bacon, fat heat. Lightly spray chicken with
trimmed, diced oil, then sprinkle with paprika.
SHORTCUT BACON 200g button mushrooms, Add chicken to dish and cook,
quartered stirring, for 2 minutes or until
1 x 400g can no-added-salt browned. Transfer to a plate.
diced tomatoes with 3 Add bacon and mushroom
garlic and basil to dish and cook, stirring, for
120g baby spinach leaves 2 minutes or until mushroom is
1 x 400g punnet mixed mini softened. Return chicken to dish,
tomatoes, larger ones halved then add canned tomatoes and
MIXED TOMATOES
2 tablespoons chopped fresh spinach, stirring to combine.
thyme sprigs, to serve Top with fresh tomatoes.
4 Lightly spray top with olive
oil then bake for 15 minutes or
until chicken is cooked through.
Garnish with fresh thyme and
serve with mashed potato.
BABY SPINACH
HIGH
plus PROTEIN
+ table spread & milk

+ smoked paprika PER SERVE
+ fresh thyme 1536kJ/367cal Sugars 7.1g
+ button mushrooms Protein 38.8g Fibre 9.7g
+ canned tomatoes with
garlic & basil Carbs 20.3g Iron 10.5mg
42 healthyfood.com
4 serves
of veg!

hunger
buster!
44 healthyfood.com
cook fresh
you’ll need…
30
mins
LEEK
THURSDAY
Chicken, leek & mushroom pan pie

Serves 4 Cost per serve $5.75 SWISS BROWN MUSHROOMS
1 leek, white part only, 1 Preheat oven to 180°C. Lightly

thinly sliced spray a 25cm (top measurement),
200g Swiss brown 6-cup capacity, non-stick baking
mushrooms, thickly sliced dish and heat over medium-high
1 large carrot, roughly chopped heat. Add leek, mushroom and
2 garlic cloves, crushed carrot and cook, stirring, for
2 tablespoons Dijon mustard 5 minutes or until leek softens. LIGHT COOKING CREAM
300ml light cooking cream 2 Add garlic, mustard and cream
3 cups shredded cooked and cook, stirring, for 5 minutes
chicken or until mixture comes to the
8 sheets filo pastry boil. Add chicken and cook,
2 teaspoons fennel seeds stirring, for 5 minutes.
2 teaspoons sesame seeds 3 Lightly spray filo sheets with
120g mixed salad leaves, olive oil. Scrunch into rough COOKED CHICKEN
to serve balls, then place over chicken
mix in pan to cover. Spray top
with oil and sprinkle with seeds.
4 Bake pie for 10 minutes or
until filo pastry is golden. Serve
with mixed salad leaves.
HIGH FILO PASTRY

PROTEIN
plus
PER SERVE + carrot & salad leaves
1920kJ/459cal Sugars 9.2g + garlic
Protein 40.8g Fibre 6.3g + Dijon mustard
+ fennel & sesame seeds

cook fresh
you’ll need… cook’s tip

If growing teenagers
need extra sustenance, just
add wholegrain 2-minute
noodles (minus the flavour
sachets) to bulk out
this soup.
PORK & VEGIE GYOZAS

20
mins
FRIDAY
Pork & vegetable gyoza soup

VEGIE STOCK Serves 4 Cost per serve $6.20
dairy free
10 fresh or frozen pork gyozas 1 Heat a large non-stick frying

10 fresh or frozen pan over medium-high heat.
vegetable gyozas Working in batches, lightly spray
4 cups reduced-salt gyozas with olive oil, then add to
vegetable stock pan and cook for 3 minutes each
BABY CORN
¼ cup kecap manis side or until golden brown.
4 whole star anise 2 Meanwhile, place 5 cups water,
5cm-piece fresh ginger, stock, kecap manis, star anise,
thinly sliced ginger and garlic in a large
2 garlic cloves, thinly sliced heavy-based saucepan and
1 cup shredded carrot bring to the boil over high heat.
1 x 425g can baby corn, 3 Add gyoza, carrot, corn, onion
SPRING ONIONS
drained, halved and capsicum to soup. Reduce
3 spring onions, cut into heat to low. Simmer for 3 minutes
3cm lengths, plus extra, or until veg are warmed through.
finely sliced, to serve 4 Divide hot soup among four
3 mini red capsicums, bowls. Top with tofu and serve
finely sliced sprinkled with extra onion.
1 x 300g packet firm tofu,
FIRM TOFU HIGH
drained, cut into 2cm cubes PROTEIN
plus
PER SERVE
+ kecap manis
+ whole star anise 2167kJ/518cal Sugars 25.8g
Protein 24.2 Fibre 10.2g
+ ginger & garlic
+ shredded carrot Sat fat 5.6g Calcium 68mg
+ mini red capsicums Carbs 64.6g Iron 4.5mg
46 healthyfood.com
Asian
flavour!

cook fresh
n it
m
o n low!
w-
-you
season, and these meaty
dishes are worth the wait.
Spicy chicken & tomato stew

Serves 4 Prep 30 mins Cook 2 hrs 20 mins
Cost per serve $4.10
dairy free diabetes friendly
Recipes: Liz Macri. Photography: Mark O’Meara. Styling: Julz Beresford. Food prep: Kerrie Ray.
1 Heat oil in a large flameproof casserole dish with
fitted lid over medium-high heat. Add drumsticks
and cook, turning, for 3–4 minutes or until browned
all over. Remove chicken from pan and set aside.
1 tablespoon olive oil 2 Add brown onion, garlic, chilli, rosemary and
8 skinless chicken drumsticks anchovies, if using, and cook, stirring, for 2–3
1 brown onion, thinly sliced minutes or until onion has softened. Add passata,
3 garlic cloves, crushed bay leaves, half the balsamic and 1½ cups water,
½ teaspoon chilli flakes stirring to combine. Bring mixture to the boil. Return
4 tablespoons fresh rosemary chicken to pan, cover and simmer for 2 hours or
4 anchovies (optional), until chicken starts to fall off the bone and sauce
drained, finely chopped thickens slightly. Add olives, stirring to combine.
1 x 700g bottle tomato passata 3 Meanwhile, cook pasta in a large saucepan of
2 bay leaves boiling water according to packet instructions. Add
2 tablespoons balsamic vinegar broccolini to pan for last 2 minutes of cooking time.
¼ cup pitted Kalamata olives Remove broccolini, immerse in cold water, then
150g wholemeal spaghetti drain well. Drain pasta and set aside.
2 bunches broccolini 4 Transfer broccolini to a large salad bowl. Add
120g baby rocket rocket, fennel and red onion, then drizzle with
1 fennel bulb, thinly sliced remaining balsamic and gently toss to combine.
½ small red onion, thinly sliced 5 Divide pasta among four serving bowls. Top with
¼ cup fresh flat-leaf parsley spicy chicken and tomato stew, garnish with fresh
leaves, to serve parsley and serve with broccolini salad on the side.
48 healthyfood.com
Twirl into this energy-
boosting pasta dish that
also offers half your
daily fibre needs
filling &
fragrant!
HIGH
PROTEIN
PER SERVE
Carbs 36g Iron 6.7mg

cook’s tip
If you can’t find beef
blade roast, any other
cheap cut of beef, such as
gravy, shin or skirt, will
also work well in this
slow-cooked dish.
rich in
iron!
50 healthyfood.com
cook fresh
Mexican-style beef & quinoa bowls

Serves 6 Prep 20 mins Cook 3 hrs 25 mins Cost per serve $7.60
diabetes friendly dairy free
1 tablespoon olive oil 1 Preheat oven to 160°C. Heat half the oil in a
1.4kg beef blade roast, large flameproof casserole dish with fitted lid over
trimmed of fat, cut into medium-high heat. Working in batches, add beef
3cm chunks and cook, stirring, for 2–3 minutes or until browned
1 large brown onion, all over. Transfer beef to a bowl.
thinly sliced 2 Heat remaining oil in same dish. Add onion and
3 garlic cloves, crushed garlic and cook, stirring, for 2–3 minutes or until
1 x 30g sachet reduced-salt onion has softened. Add seasoning and cook,
taco seasoning stirring, for 1 minute. Add orange peel, stock,
3 wide strips orange peel tomatoes and ¾ cups water, stirring to combine.
2 cups reduced-salt beef stock 3 Once mixture comes to the boil, return beef to
1 x 400g can no-added-salt dish, cover and cook for 2 hours. Remove lid and
chopped tomatoes cook for a further 1–1¼ hours or until beef is tender.
3 cups cooked quinoa Using two forks, shred beef.
1 x 400g can no-added salt 4 Divide quinoa among six serving bowls. Top each
black beans, rinsed, drained with beef, black beans, tomatoes, avocado and
2 x 250g punnets cherry jalapeños. Serve garnished with fresh coriander.
tomatoes, halved
1 large avocado, chopped
¹⁄³ cup pickled sliced Flu-fighting garlic, fragrant
jalapeños, drained
½ cup fresh coriander leaves, coriander & spicy jalapeños
to serve
create low-salt flavour!
HIGH
PROTEIN
PER SERVE
2212kJ/529cal Sugars 7g
Sat fat 5g Calcium 73mg

cook fresh
Greek-style lamb with lemon potatoes

Serves 8 Prep 10 mins Cook 4 hrs 20 mins plus 3 hrs marinating Cost per serve $7.10
gluten free diabetes friendly
2kg leg of lamb, trimmed of fat 1 Rub lamb with garlic, ½ cup lemon juice, half
2 garlic cloves, crushed the oil and half the oregano. Place lamb in a large
²⁄³ cup lemon juice shallow dish, then cover and marinate in the fridge
1 tablespoon olive oil for 3 hours, preferably overnight.
2 tablespoons fresh 2 When ready to cook, preheat oven to 140°C.
oregano leaves Transfer lamb to a large baking dish and roast,
1.5kg new potatoes, halved uncovered, for 4 hours.
1 tablespoon lemon zest 3 Meanwhile, place potatoes, lemon zest, fresh
2 teaspoons fresh thyme leaves thyme, remaining lemon juice and remaining oil
180g mixed baby salad leaves in a large mixing bowl, tossing gently to combine.
1 x 250g punnet cherry Transfer potatoes to another baking tray, arrange
tomatoes, halved in a single layer, then roast for last 40 minutes of
2 Lebanese cucumbers, lamb cooking time.
roughly chopped 4 Remove lamb from oven and cover with foil to
½ small red onion, thinly sliced keep warm. Increase oven temperature to 200°C
2 tablespoons balsamic vinegar and continue roasting potatoes for a further
1 cup reduced-fat Greek-style 20 minutes or until tender and cooked.
yoghurt, to serve 5 Meanwhile, place mixed salad leaves, tomato,
cucumber, onion, balsamic and remaining oregano
in a salad bowl. Serve lamb with lemon potatoes,
garden salad and yoghurt on the side.
Turn this Sunday roast into a

healthier Med-style meal with
plenty of lemon & fresh oregano
HIGH
PROTEIN
PER SERVE
52 healthyfood.com
low-salt
flavour!

cook’s tip
Polenta is made from
ground corn. If you prefer,
you can serve this dish
with mashed potato or
sweet potato instead.
satisfy
hunger!
54 healthyfood.com
cook fresh
Veal osso bucco

Serves 6 Prep 10 mins Cook 2 hrs 25 mins Cost per serve $8.10
diabetes friendly
6 large pieces (about 1.6kg) 1 Place veal and flour in a large mixing bowl,
veal shank tossing to coat. Heat oil in a large flameproof
¹⁄³ cup plain flour casserole dish with fitted lid over medium-high
1 tablespoon olive oil heat. Shaking off excess flour, add veal to dish and
2 garlic cloves, crushed cook for 2–3 minutes or until browned on both
3 celery stalks, finely chopped sides. Transfer veal to a plate and set aside.
2 carrots, finely chopped 2 Add garlic, celery and carrots to same dish and
½ cup dry white wine cook, stirring, for 4–5 minutes or until celery and
2 tablespoons no-added-salt carrots are softened. Add wine and bring to the
tomato paste boil. Add tomato paste, tomatoes, stock and thyme,
2 x 400g cans no-added-salt stirring to combine. Bring mixture to the boil.
chopped tomatoes 3 Reduce heat to low, return veal to dish, cover
1 cup reduced-salt beef stock with lid and simmer for 1½ hours. Remove lid and
3 fresh thyme sprigs simmer for a further 30 minutes or until veal starts
1 cup instant polenta falling off the bone.
¹⁄³ cup grated parmesan 4 Transfer veal to plate again and cover with foil to
500g green beans keep warm. Bring osso bucco sauce to the boil and
150g baby spinach leaves, boil for 8–10 minutes or until sauce thickens slightly.
to serve 5 Meanwhile, bring 3 cups water to the boil in a
medium saucepan. Add polenta in a thin stream,
whisking until smooth. Reduce heat to low and
cook, stirring, for 5 minutes or until thick and hot.
Stir in parmesan. Cook beans in a saucepan of
boiling water for 2 minutes. Drain and set aside.
6 Divide polenta among six serving plates. Top
with veal osso bucco and serve with green beans
and baby spinach leaves.
HIGH
PROTEIN
PER SERVE

cook fresh
Butter chicken
Serves 6 Prep 10 mins Cook 2 hs plus 3 hrs marinating Cost per serve $4.10
6 (about 1kg) skinless chicken 1 Place chicken and tandoori paste in a large
thigh cutlets mixing bowl. Cover and marinate in fridge for
2 tablespoons gluten-free 3 hours, preferably overnight.
tandoori paste 2 Preheat oven to 160°C. Heat oil in a large
1 tablespoon olive oil flameproof casserole dish with fitted lid over
1 large brown onion, medium-high heat. Add marinated chicken and
finely chopped cook, turning, for 4–5 minutes or until browned all
3 garlic cloves, crushed over. Remove chicken from dish and set aside.
1 teaspoon garam masala 3 Add onion and garlic to dish and cook, stirring,
1 teaspoon ground cumin for 3–4 minutes or until onion is softened. Add
1 teaspoon ground coriander spices and cook, stirring, for 1 minute or until
1 teaspoon paprika fragrant. Add paste, puree, stock, honey and
2 tablespoons no-added-salt cinnamon, stirring to combine. Bring mixture to
tomato paste the boil. Return chicken to dish, cover and transfer
1 x 410g can tomato puree to oven. Bake for 1¼ hours, then remove lid and
1 cup gluten-free, reduced-salt bake for a further 30 minutes or until chicken falls
chicken stock off the bone and sauce is thickened. Add cream,
2 tablespoons honey stirring to combine.
1 cinnamon stick 4 Meanwhile, blanch both peas and greens in a
¼ cup reduced-fat large saucepan for 1 minute or until just tender.
thickened cream Drain. Divide steamed rice among six serving bowls.
150g snow peas Top with butter chicken and serve with greens.
150g sugar snap peas
2 bunches Asian greens,
cut into 8cm lengths
3 cups steamed basmati rice,
to serve
HIGH
PROTEIN
PER SERVE
56 healthyfood.com
cook’s tip
Butter chicken is suitable
to freeze for up to three
months. For best results,
leave out the cream in
step three & add when
reheating.
family
fave!

cook’s tip
Kent & butternut varieties
are both good for this dish.
Or swap the pumpkin for
sweet potato & reduce
the cooking time
by 5 mins.
good for
bones!
HIGH
PROTEIN
PER SERVE
Total fat 17g Sodium 524mg
58 healthyfood.com
cook fresh
Low-calorie
comfort Tuck into layers of filling pasta sheets, oozy
cheeses and a variety of healthy fresh veg —
without blowing your kilojoule intake.
Pumpkin, feta & sage lasagne

Serves 6 Prep 20 mins Cook 45 mins plus 10 mins standing Cost per serve $2.80
vegetarian diabetes friendly
1kg pumpkin, peeled, 1 Preheat oven to 200°C. Line two baking trays
Styling: Michaela Le Compte & Julz Beresford. Food prep: Dixie Elliott & Kerrie Ray.
thinly sliced with baking paper. Place pumpkin on trays, lightly

2 tablespoons reduced-fat spray with olive oil, then bake for 20 minutes or
table spread until tender. Set aside to cool.
¼ cup flour 2 Meanwhile, to make white sauce, place table
Recipes: Liz Macri. Photography: John Paul Urizar & Mark O’Meara.
2 cups reduced-fat milk spread in a saucepan over medium heat and cook
1 egg, whisked for 20 seconds or until melted. Add flour, whisking
6 x 47g fresh lasagne sheets to combine. Remove pan from heat and slowly add
160g baby spinach leaves milk, whisking to combine. Return pan to heat and
100g reduced-fat feta, whisk constantly until mixture comes to the boil and
crumbled thickens. Remove pan from heat and allow to stand
1 tablespoon roughly for 10 minutes. Add egg, whisking to combine.
chopped fresh sage 3 Spread 2 tablespoons sauce over base of 20cm
½ cup (60g) reduced-fat baking dish. Top with two pasta sheets, then half the
grated cheese spinach, half the pumpkin slices, half the feta, a
2 tablespoons grated parmesan third of the sage and a third of the remaining sauce.
Mixed salad leaves, to serve Repeat layers, then cover with remaining two pasta
sheets. Spread remaining sauce over pasta, then
sprinkle with grated cheeses and remaining sage.
4 Transfer dish to oven and bake for 25 minutes or
until golden. Stand for 10 minutes before dividing
among six serving plates. Serve with salad leaves.

cook fresh
Lasagne is a delicious, easy way

to feed a crowd, especially when
you pack it full of vegetables!
Vegetarian lasagne
Serves 6 Prep 20 mins Cook 1 hr 10 mins Cost per serve $6.35
vegetarian diabetes friendly
1 onion, chopped 1 Preheat oven to 180°C. Grease a 30 x 20cm

2 garlic cloves, crushed (6cm deep) baking dish and set aside. Lightly spray
300g button mushrooms, a large frying pan with oil and heat over medium-
thickly sliced high heat. Add onion and garlic and cook, stirring,
300g Quorn mince for 1 minute or until just softened. Add mushroom
1 large zucchini, and cook, stirring, for 2 minutes. Add mince and
roughly chopped cook, stirring, for 3–4 minutes or until browned.
1 large carrot, roughly chopped 2 Add zucchini and carrot and cook, stirring, for
1 x 400g can no-added-salt 2–3 minutes or until just softening. Add tomatoes
tomatoes and passata and cook, stirring, for 1 minute. Add
2 cups passata lentils, chilli, herbs, cherry tomato and wine, stirring
1 x 400g can no-added-salt to combine. Reduce heat to medium-low and cook
lentils, drained, rinsed for 8–10 minutes or until mixture thickens.
1 teaspoon chilli flakes 3 Meanwhile, place ricotta, milk and half the grated
1 teaspoon mixed fresh herbs cheese in a bowl, combining until smooth.
1 x 250g punnet cherry 4 Pour half the mince sauce over base of prepared
tomatoes, roughly chopped dish. Place two lasagne sheets on top, then cover
¼ cup red wine with half the cheese sauce. Repeat layering with
1½ cups reduced-fat remaining mince sauce, lasagne sheets and cheese
fresh ricotta sauce. Sprinkle over remaining grated cheese.
2 tablespoons reduced-fat milk 5 Transfer dish to oven and bake for 45 minutes or
1 cup (120g) reduced-fat until top is golden and cheese is bubbling. Garnish
grated cheese with fresh parsley. Divide lasagne among six serving
4 wholemeal dry plates and serve with mixed salad leaves.
lasagne sheets
HIGH
Chopped fresh flat-leaf PROTEIN
parsley leaves, to serve

PER SERVE
Mixed salad leaves, to serve
60 healthyfood.com
cook’s tip
Keen to use up wilted
vegies from your crisper
drawer? Just chop them into
small, even pieces, then
add to the mixture
in step two.
6 serves
of veg!

cook’s tip
All of these lasagnes are
suitable to freeze. Either
freeze before cooking &
defrost to cook in the oven,
or bake & then freeze in
individual portions.
Low in
salt!
62 healthyfood.com
cook fresh
Chicken, sweet potato & ricotta lasagne

Serves 6 Prep 20 mins Cook 1 hr 10 mins plus 5 mins resting Cost per serve $5.10
800g sweet potatoes, peeled, 1 Preheat oven to 180°C. Lightly spray an 8-cup
thinly sliced into rounds capacity ovenproof dish with olive oil. Steam or boil
1 large onion, finely chopped sweet potato until just tender. Drain and set aside.
1 large carrot, finely diced 2 Lightly spray a large saucepan with oil and heat
2 celery stalks, finely diced over medium heat. Add onion, carrot and celery
2 garlic cloves, crushed and cook, stirring, for 6–7 minutes or until softened.
500g lean chicken mince Add garlic and cook, stirring, for 1 minute or until
2 tablespoons no-added-salt fragrant. Add mince and cook, stirring, for
tomato paste 5 minutes or until browned.
1 x 400g can no-added-salt 3 Add paste and cook, stirring, for 2 minutes. Add
chopped tomatoes tomatoes and ¼ cup water and cook, stirring, for
400g reduced-fat 10 minutes or until sauce thickens. Set pan aside.
smooth ricotta 4 Place ricotta, egg and skim milk in a large bowl
1 egg and whisk until smooth.
½ cup reduced-fat milk 5 To assemble lasagne, layer a third of the potato
180g baby spinach leaves, rounds over base of prepared dish, then top with
to serve half the mince mixture. Repeat layering, finishing
with potato rounds. Pour over ricotta mixture,
smoothing evenly into corners of dish with the
back of a spoon. Transfer to oven and bake for
40–45 minutes or until top is golden and bubbling.
Remove from oven and allow to rest for 5 minutes.
6 Divide lasagne among six serving plates and
serve with baby spinach leaves.
HIGH
PROTEIN
PER SERVE
Total fat 15g Sodium 269mg

cook’s tip
The strength & flavour of
curry paste depends on the
brand you use, so tailor the
quantity in this recipe
accordingly.
One-tray
wonders!
Roast all kinds of protein with a variety of veg
Recipes: Liz Macri. Photography: John Paul Urizar. Styling: Michaela Le Compte. Food prep: Dixie Elliott.
and bring straight to the table — all in the one
dish! What’s not to love about traybakes?
Thai green curry fish bake

Serves 4 Prep 10 mins Cook 25 mins Cost per serve $7.35
gluten free dairy free
1 small red onion, thinly sliced 1 Preheat oven to 180°C. Place onion and bok choy
1 bunch bok choy, halved over base of baking dish. Top with salmon fillets.
lengthways 2 Place coconut milk, curry paste, fish sauce and
4 x 130g skinless salmon ½ cup water in a bowl, whisking to combine. Pour
fillets, bones removed coconut mixture over salmon and vegetables, cover
1 x 165ml can light dish with foil and bake, removing foil for the last
coconut milk 5 minutes or cooking time, for 25 minutes or until
2 tablespoons gluten-free fish is cooked through and vegetables are tender.
Thai green curry paste 3 When fish has five minutes left to cook, place
(See Cook’s tip) peas and beans in a heatproof bowl. Place noodles
1 tablespoon gluten-free in another heatproof bowl. Cover bowls with boiling
fish sauce water and stand for 5 minutes or until vegies are
150g sugar snap peas tender and noodles have softened. Drain.
150g green beans 4 Remove tray from oven. Add peas, beans and
200g vermicelli rice noodles noodles to tray. Garnish with fresh coriander and
½ cup fresh coriander leaves serve at the table with lime wedges on the side.
Lime wedges, to serve
64 healthyfood.com
cook fresh
Omega-3
fats!
HIGH
PROTEIN
PER SERVE

cook fresh
feel
satisfied!
LOVE YOUR LEGUMES!

Beans, chickpeas and lentils
are inexpensive plant-based
proteins. These legumes can
also help lower cholesterol,
improve blood sugars and
even reduce your risk of type
2 diabetes. Aim for a serve
(½ cup) three times a week.
66 healthyfood.com
Sticky jerk chicken, rice & bean traybake
½ x 25g sachet Caribbean-style 1 Preheat oven to 200°C. Line a baking tray with
Street Food seasoning baking paper. Place seasoning, oil and chicken
2 tablespoons olive oil in a large mixing bowl, tossing well to coat.
600g chicken breast fillets 2 Place rice, 2½ cups water and beans in a
1 cup medium-grain white rice 25 x 35cm (4cm-deep) baking dish, stirring to
1 x 400g can no-added-salt red combine. Cover with foil and bake for 15 minutes.
kidney beans, rinsed, drained Remove from oven and gently stir rice with a fork.
1 yellow capsicum, thinly sliced 3 Top rice mixture with capsicums, corn, pineapple
1 red capsicum, thinly sliced and seasoned chicken. Lightly spray with olive oil
2 corn cobs, husks and silks then bake, uncovered, for 25 minutes or until
removed, each cob cut chicken is golden and cooked and rice is tender.
into 3 even rounds 4 Scatter traybake with fresh mint and serve at the
¼ pineapple, cored, cut into table with tortillas and yoghurt on the side.
3cm pieces
Fresh mint leaves, to serve
6 small tortillas, warmed,
HIGH
to serve PROTEIN
½ cup reduced-fat plain
PER SERVE
yoghurt, to serve
Carbs 61.6g Iron 3mg

Pesto, ricotta & mushroom traybake
vegetarian
2 x 400g cans cherry tomatoes 1 Preheat oven to 180°C. Pour tomatoes into a large
in juice baking dish. Season with freshly ground black
½ cup fresh basil leaves pepper, add fresh basil and stir to combine. Place
8 portobello mushrooms, mushrooms, stem-side up, into tomato mixture,
stems removed then spoon one teaspoon pesto into cup centres.
¹⁄³ cup basil pesto 2 Place ricotta and parmesan in a bowl, season with
1 x 375g tub reduced-fat freshly ground black pepper and mix to combine.
smooth ricotta cheese Top mushrooms with cheese mixture, then bake
¹⁄³ cup (30g) grated parmesan for 30 minutes or until mushrooms are tender.
2 tablespoons olive oil 3 Combine oil with remaining pesto, then drizzle
60g baby rocket leaves over mushrooms. Sprinkle traybake with rocket and
4 thick slices grainy sourdough, serve at the table with sourdough on the side.
to serve
great for
bones!
MAKE IT GLUTEN FREE!

Choose a pesto that is
labelled gluten free and,
instead of serving traybake
with sourdough bread, crisp
up some gluten-free corn
tortillas under the grill
for 30 seconds for extra
crunch and flavour.
68 healthyfood.com
cook fresh
HIGH
PROTEIN
PER SERVE

makeover
HFG
Winter
pudding
Recipe: Sarah Swain & Brooke Delfino. Photography: Steve Brown. Styling: Sarah O’Brien. Food prep: Vikki Moursellas.
Turn traditional bread & butter dessert
into a healthier — and fancier — affair by
using fruit bread and dark chocolate.
Chocolate chip bread & butter pudding

Serves 12 Prep 5 mins plus 10 mins soaking Cook 35 mins Cost per serve $1.20
8 thick slices wholemeal 1 Preheat oven to 160ºC. Lightly spray a 6-cup

raisin toast or sourdough capacity baking dish with olive oil.
fruit bread 2 Spread each piece of toast or bread with spread
2½ tablespoons reduced-fat and jam. Cut each slice diagonally to form triangles.
table spread Lay half the slices on base of prepared dish,
¼ cup apricot jam overlapping if necessary. Scatter over half the
¹⁄³ cup dried apricots, apricot and half the chocolate. Add remaining
roughly chopped bread slices, triangle points facing skyward.
½ cup dark chocolate chips Sprinkle over remaining apricot and chocolate.
3 cups reduced-fat milk 3 Place milk, eggs, vanilla and sugar in a large
4 eggs bowl, whisking to combine. Pour mixture over
1 teaspoon vanilla essence bread, then set aside for 10 minutes to allow
¹⁄³ cup caster sugar pudding to absorb mixture.
1 teaspoon icing sugar, to serve 4 Bake for 30–35 minutes or until egg mixture is
1 cup reduced-fat vanilla just set. Dust with icing sugar, drizzle over vanilla
custard, to serve custard, then serve divided among 12.
70 healthyfood.com
cook fresh
why it's better

Our version has 80 per cent
less saturated fat & 20 per
cent less sugar than a regular
bread & butter pudding.
It also has less than
half the calories.
great for
guests!
HIGH
PROTEIN
PER SERVE
Our version Regular version

975kJ/233cal 2305kJ/551cal
Protein 8.6g Protein 11.9g
Total fat 8.1g Total fat 34.8g
Sat fat 3.3g Sat fat 21.2g
Carbs 30.9g Carbs 48.6g
Sugars 24.4g Sugars 31.3g
Fibre 2.2g Fibre 2g
Sodium 146mg Sodium 346mg
Calcium 127mg Calcium 193mg
Iron 1.2mg Iron 1.8mg

4 serves
of vEg!
cook’s tip
Instead of frying the falafel
balls in oil, you can use an
air fryer that doesn’t require
oil or bake them without
oil for 10–15 minutes
at 180°C.
72 healthyfood.com
cook fresh
Meal
for two
Rustle up a nutritious meal full of fresh
flavours in less time than a takeaway!
Quick falafels
dairy free vegetarian
Recipe: Joanne Turner. Photography: Mark O’Meara. Styling: Julz Beresford. Food prep: Kerrie Ray.
1 tablespoon olive oil 1 To make falafels, place onion, garlic and parsley in
2 slices wholemeal Lebanese a small food processor and process until combined.
bread, warmed Add remaining ingredients and process until just
3 large iceberg lettuce combined. Season with freshly ground black
leaves, thinly sliced pepper. Transfer mixture to a clean work surface
1 tomato, thinly sliced and knead to combine. Shape into six small balls.
1 small red onion, thinly sliced 2 Heat oil in a large non-stick frying pan over
1 cup store-bought tabouli medium heat. Add falafels and cook, gently shaking
2 tablespoons reduced-fat pan occasionally, for 5 minutes or until falafels are
hoummos golden brown all over.
Hot chilli sauce (optional), 3 Place a bread round on each serving plate. Top
to serve evenly with lettuce, tomato, onion and falafels.
Gently break open falafels with the back of spoon,
Falafels then sprinkle over a tablespoon of tabouli. Dollop
½ small onion, quartered with hoummos, drizzle over chilli sauce, if using,
1 garlic clove and serve with remaining tabouli on the side.
¼ cup fresh flat-leaf
parsley leaves
200g canned no-added-salt
PER SERVE
chickpeas, rinsed, drained
½ tablespoon plain flour 2032kJ/486cal Sugars 7.6g
¼ teaspoon cumin Total fat 9.7g Sodium 464mg
Sat fat 2g Calcium 163mg

74
cook fresh
healthyfood.com
perfect
portion!
Recipe: Liz Macri. Photography: Steve Brown. Styling: Sarah O’Brien. Food prep: Vikki Moursellas.
Light
& lovely
Cosy up this winter with better-for-you
self-saucing puddings full of fruity,
juicy flavour. Mmmm!
Lemon & passionfruit self-saucing puddings

²⁄³ cup self-raising flour 1 Preheat oven to 160°C. Lightly spray four 1-cup
¹⁄³ cup caster sugar capacity ovenproof dishes with oil and place on
40g reduced-fat table a baking tray. Place 1 tablespoon flour in a small
spread, melted bowl. Stir in half the sugar. Set aside.
¼ cup reduced-fat milk 2 Sift remaining flour into a mixing bowl. Add
1 egg, lightly beaten remaining sugar, mixing to combine. Make a
1 tablespoon lemon zest well in centre. Place melted spread, milk, egg, zest
¼ cup passionfruit pulp and 2 tablespoons passionfruit pulp in a small bowl,
(about 3 passionfruit) whisking to combine. Pour wet mixture into dry
¹⁄³ cup lemon juice mixture, stirring to combine.
½ cup coconut yoghurt, 3 Spoon mixture evenly among prepared dishes.
to serve Sprinkle over sugar mix. Combine lemon juice and
1½ tablespoons toasted ²⁄³ cup boiling water in a small jug. Pour diluted juice
coconut flakes, to serve over each pudding, then carefully transfer tray to
Finely sliced lemon or candied oven. Bake for 25–30 minutes or until firm to touch.
lemon, to serve 4 Serve puddings topped with yoghurt, remaining
passionfruit pulp, coconut flakes and lemon slices.
HIGH
PROTEIN
PER SERVE
Protein 8g Fibre 3.8g

cook fresh
Vanilla & raspberry self-saucing puddings (p74)

300g frozen raspberries 1 Preheat oven to 160°C. Lightly spray four

²⁄³ cup self-raising flour 1-cup capacity ovenproof dishes with oil.
2 tablespoons caster sugar Place on a baking tray.
40g reduced-fat table 2 Place 1 cup frozen raspberries and 2 teaspoons
spread, melted water in a saucepan over medium heat and cook,
¼ cup reduced-fat milk stirring, for 3–4 minutes or until softened. Remove
1 egg, lightly beaten pan from heat. Using the back of a spoon, mash
2 teaspoons vanilla extract until thick and pulpy. Set aside for 10 minutes.
1 x 125g punnet fresh 3 Meanwhile, sift flour into a mixing bowl. Add
raspberries sugar, mixing to combine. Make a well in centre.
2 teaspoons cornflour Place spread, milk, egg and vanilla in a small bowl,
4 small scoops reduced-fat whisking to combine. Pour wet mixture into dry
vanilla ice-cream, to serve mixture, stirring to combine.
1 tablespoon pistachios, 4 Place remaining frozen raspberries and cornflour
finely chopped, to serve in another bowl, tossing to coat. Divide coated
berries among prepared dishes. Top with vanilla
pudding mixture, then half the fresh raspberries.
Bake for 25–30 minutes or until firm to touch.
5 Serve puddings topped with vanilla ice-cream,
winter pistachios and remaining fresh raspberries.
warmer!
HIGH
PROTEIN
PER SERVE
76 healthyfood.com
FROM ONLY
$10.99
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Available now from newsagents,
online at mymagazines.com.au
or call 1300 361 146
ADVERTISING PROMOTION
PERFECT PAIR!
Create this Italian-inspired masterpiece by pairing
flavoursome balsamic glaze with delicious flatbread.
MINI BRUSCHETTA A MATCH MADE FOR MAKERS

Serves 4 Prep time 30 mins Mazzetti L’Originale Gourmet Glaze
Cook time 5–8 mins is made with 70% Balsamic Vinegar
of Modena. It’s lusciously thick with
4 tablespoons extra-virgin a sweet, tangy profile – perfect
olive oil for drizzling over pizzas, salads
2 garlic cloves, thinly sliced and even popcorn! Abbott’s Bakery™
4 large tomatoes, diced Flatbread Italian Herbs is a tasty
¼ cup thinly sliced fresh accompaniment for your favourite
basil leaves dip, a delicious pairing to a gourmet
Pinch of crushed chilli flakes platter or to make an Italian-inspired bruschetta.
Abbott’s Bakery™ Flatbread
Italian Herbs, to serve
2 tablespoons Mazzetti 2 Toss the tomatoes, basil and with olive oil and
Gourmet Glaze chilli flakes together in a large baking tray. Bake fl
bowl. Add garlic and oil from for 5–8 mins until g
1 Heat olive oil in a non-stick pan and toss to combine. Set 4 Spoon tomatoes d
frying pan over medium-low aside to marinate for at least flatbread. For the finishing touch,
heat. Add garlic and cook until 30 minutes. generously drizzle with Mazzetti’s
lightly golden, then remove 3 Meanwhile, preheat oven to Gourmet Glaze. Cut bruschetta
from heat and let cool. 200°C. Brush flatbread lightly into four slices to serve.
For more information and recipes, visit:
www.mazzettioriginale.com.au @mazzetti_originale_australia
®
www.abbottsbakery.com.au @abbottsbakery
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salt in canned soups | healthier TV snacks | shopping for food allergies
What’s for tea?

Warming herbal and
spiced teas, including
soothing peppermint and
chamomile or aromatic
cardamom and ginger,
can help you to unwind
at the end of a hectic day.
Herbal teas might even
offer hot health perks,
depending on the tisane
you choose. Turmeric tea,
for example, is linked to
reduced inflammation,
while peppermint tea
can aid digestive issues.
Need a few more good
reasons to pop the kettle
on? Herbal teas are:
● A sugar-free alternative
to sweet snacks such as

chocolate and lollies
● Usually caffeine free, so
they won’t interfere with

having a good night’s sleep
● A fantastic way to remain
hydrated during winter.


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shopping news
HFGTIAN Our dietitian scours the shelves to find
the tastiest, healthy foods in-store now.
DIETI VED
APPRO
Lovely leeks
!
Hearty stews, creamy soups,
In s e a s o n n ow piping hot pies… versatile leeks

offer wholesome nutrition with
subtle sweet flavour. Here’s why
you should fill your shopping
LEEKS trolley with this veg in winter.
GUT FRIENDLY
One leek gives about a fifth
of your day’s gut-loving fibre
needs. Leeks also contain a
type of prebiotic fibre (fructo-
oligosaccharides) that feeds
the good bacteria in your gut.
PREGNANCY GOODNESS
You can get about 20 per cent
of your daily folate needs from
just one leek. Folate is a vital
nutrient for mums-to-be.
20/20 VISION
Leeks contain beta-carotene,
which converts to vitamin A
to support good eye health.
Photography: iStock, Mark O’Meara.
ENERGY BOOST
The humble leek offers eight to
18 per cent of your daily needs
of energising iron, along with
more than 100 per cent of your
daily vitamin C requirements.
These nutrients are the perfect
pair, as vitamin C helps your
body absorb iron from veg.
80 healthyfood.com
Shelf watch
Happy gut!
Full of live cultures to support
a healthy gut, Vaalia Probiotic
ways to Kefir Plain Yoghurt is a smart
LOVE YOUR option from the yoghurt aisle.

Per 150g serve: 495kJ (118cal), 8.1g
LEEKS protein, 2g sat fat, 13.4g carbs, 10.2g

sugar, 2.5g fibre, 295mg calcium
Full of flavour
Tassal Infusions Tassie Salmon
Garlic & Herbs is a delicious
way to add protein to salads.
Per 150g serve: 1560kJ (373cal),
HERBY FENNEL, LEEK
30.8g protein, 4.8g sat fat, 2.4g carbs,
& SMOKED SALMON 401mg sodium
FRITTATA
Dinner, plus!
Boost curries, soups and stews
with McKenzie’s Pulse Plus
Peas, Lentils + Brown Rice.
One serve has around one fifth
of your daily fibre needs.
Per 70g serve: 1040kJ (249cal),
11.4g protein, <1g sat fat, 44g carbs,
5.1g fibre, <5mg sodium
CHICKEN & LEEK
FILO POT PIES
Winter warmer
Warm up with low-kilojoule,
high-fibre Campbell’s Real
Soup Immunity Pumpkin with
Turmeric on cold winter days.
protein, 0.1g sat fat, 26.6g carbs, 24.7g
sugar, 4.9g fibre, 220mg sodium
PAN-FRIED PORK Heart hero

WITH MUSHROOM Carman’s Cholesterol
& LEEK SAUCE
Lowering Australian Oats
help keep your ticker healthy.
protein, 0.8g sat fat, 27.7g carbs,
0.6g sugar, 5.5g fibre
For these recipes, visit healthyfood.com

shop easy
DAILY LIMIT
1 teaspoon
salt (5g)
=
2000mg
sodium
HOW MUCH salt IS IN
canned soup? Soup’s on — but mind the sodium! HFG helps you
heat up a healthier, convenient winter meal.
C ans, pouches and tubs

of ready-made soup
make for handy work
lunches and no-fuss dinners,
but some store-bought varieties
properly, you don’t need to
add extra salt to a cooked meal.
The sodium in the ingredients
used to make the meal will more
than cover your bases.
➜ Add microwaved, frozen
vegies or a handful of fresh
baby spinach while heating
➜ Stir through shredded cooked
chicken or grated cheese
can be eye-wateringly salty. ➜ Serve with a wholegrain roll.
Here’s what to consider. Portion wise
A packet of store-bought soup All souped up
rarely contains just one serve — A healthy, balanced soup ticks
Hold the salt those small-ish cans, pouches all of the following boxes:
Eating too much salt (sodium) and tubs are often labelled as ➜ Vegie-packed. Look for brands
can spike your blood pressure, containing two serves. So if you with at least 50 per cent vegies
so it’s wise to keep your intake polish off the whole lot, you’ll on the ingredients list
to a minimum. Aim to cap it consume twice the salt! To keep ➜ Protein-rich. Look for peas,
at 2000mg per day — the less your sodium intake in check, beans or chickpeas, as well
sodium, the better for your heart consider sharing your meal with as chicken or beef
health. While it’s true your body a mate or rounding it out with ➜ Good-quality carbs. Look for
needs some sodium to function the following suggestions: barley, pasta, rice or lentils.
82 healthyfood.com
Get smart about salt!
Look for soups with less than 600mg sodium per serve
279mg 391mg 452mg 575mg

sodium sodium sodium sodium
PER SERVE PER SERVE PER SERVE PER SERVE
Woolworths Chunky South Australian Gourmet Campbell’s Real Soup Heinz Classic
Vegetable Soup Food Company Tuscan Energy Tomato & Creamy Pumpkin
per 300g serve (1 tub) Style Tomato & Basil Soup Basil With Lentils per 265g serve (½ can)
per 215g serve (½ pouch) per 515g (1 bottle)
601mg 602mg 699mg 790mg

Campbell’s Chunky Soup Amy’s Kitchen Organic Pitango Organic Heinz Plant Proteinz
Potato & Bacon Lentil Vegetable Soup Pumpkin & Ginger Creamy Coconut Pumpkin
per 250g serve (½ can) per 206g serve (½can) per 300g serve (½ pouch) & Chickpea Soup
per 330g serve (1 pouch)
1131mg 1140 mg 1177mg 1520mg

Hart & Soul All Natural Heinz Soup Of The Dari's Chunky La Zuppa Malaysian-Style
Wonton Soup Cup Day Sweet Potato With Minestrone Soup Curry Laksa
per 255ml serve (1 sachet) Smokey Chorizo & Chilli per 275g serve (1/2 tub) per 420g serve (1 tub)
per 430g serve (1 pouch)

IT’S
NOT
MEAT
BUT IT COULD BE IN
THE MEAT AISLE!
l Lower Carb
l Higher Protein
l Low GI
l Plant Based Protein
l Vegan
l 5 Star Health Rating
l Suitable for people living with
Type 2 Diabetes
THE #1
NT BASED
PLA
PROTEIN E
LTE RN ATIV
A
COMPLETE PROTEIN BREAD: *Formulated with sources of protein containing all 9 essential amino acids. Should be eaten in combination with a balanced diet and not a sole source of protein.
# Has 81% less carbohydrates than Bread from mixed grain (Australian Food Composition 1.0). ** Contains 29% more ˜bre than Bread from mixed grain (Australian Food Composition 1.0).
## Contains 295% (2.95 x) more protein than Bread from mixed grain (Australian Food Composition 1.0). LOWER CARB BREAD: # Has 85% less carbohydrates than Bread from mixed grain
(Australian Food Composition 1.0). ** Contains 50% (2 x) more ˜bre than Bread from mixed grain (Australian Food Composition 1.0). ## Contains 129% (1.6 x) more protein than Bread from mixed
grain (Australian Food Composition 1.0). LOWER CARB BUNS: # Has 75% less carbohydrates than Bread roll from wholemeal °our (Australian Food Composition Database – Release 1). **
Contains 70% more ˜bre than Bread roll from wholemeal °our (Australian Food Composition Database – Release 1). ## Contains 170% (2.7 x) more protein than Bread roll from wholemeal °our
(Australian Food Composition Database – Release 1).
www.hermanbrot.com.au
shop easy
smart swaps
TV SNACKS
Traditional TV treats can send your intake
of unhealthy sugars, salt and saturated fats
soaring. Dig in to these easy alternatives.
Save Boost
701kJ FIBRE BY
(168cal) 7.4g
Cadbury Dairy Milk The Happy Snack Kettle Original Homemade kale chips
Milk Chocolate Company Roasted Sea Salt 2 cups kale, drizzle of
Per 50g bar: Chickpeas Dark Per 45g packet: olive oil & pinch of salt
1120kJ (268cal) Choc & Raspberry 941kJ (225cal) Per serve: 779kJ (186cal)
Per 20g pack: 419kJ (99cal)
Save
10.7g
SUGAR
Movietime Popcorn Cobs Natural Jelly beans Strawberries

Multi Colour Popcorn Sea Salt Per 25g serve: Per 10 strawberries:
Per 30g serve: Per 30g serve: 390kJ (93cal) 131kJ (31cal)
507kJ (121cal) 621kJ (149cal)
Save
5.2g
SUGAR
Arnott’s Shapes Arnott’s Vita-Weat Oreos Honey & cinnamon

Originals Pizza 9 Grains + cheese Per 3 cookies: on wholegrain toast
Per 25g serve: Per 4 Vita-Weats & 576kJ (138cal) Per slice:
518kJ (124cal) 1 slice cheese: 542kJ (130cal)
743kJ (178cal)

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10 O F TH E B E S T
ALLERGY-
FRIENDLY
FOODSLooking for gluten free? Nut free? Dairy free?
Living with a food intolerance needn’t be hard
work. HFG helps you stock up on the staples.
HFG N
DIETITIA
APPROVED
86 healthyfood.com
HFG tip
Allergy-friendly staples
are now stocked in the
mainstream a
supermarkets
of just the de
health-food
BEST DAIRY FREE BEST GLUTEN FREE
1 Vitasoy Soy
Milk Calci-Plus 2 Yumi’s
Spinach Dip 3 Abbott’s
Bakery Gluten 4 Olina’s
Bakehouse 5 San Remo
Pulse Pasta
due to manufacturing processes.
Per 250ml serve: 673kJ Per 20g serve: 346kJ Free Mixed Seeds Seeded Snackers Chickpeas
(160cal), 8g protein, (83cal), 0.5g protein, Per 83g serve Per 125g serve:
Sour Cream
1g sat fat, 14.5g carbs, 0.7g sat fat, 1.2g carbs, (2 slices): 1020kJ 1850kJ (443cal), 22.5g
8g sugar, 1.5g fibre, 74mg sodium & Chives
(244cal), 5.3g protein, protein, 0.6g sat fat,
400mg calcium Per 25g serve: 474kJ
0.9g sat fat, 34.4g 71.3g carbs, 11.3g
(113cal), 5.5g protein,
carbs, 4.5g fibre, fibre, 15mg sodium
0.8g sat fat, 7.6g carbs,
280mg sodium
5.1g fibre, 86mg sodium
Photography: iStock. *Nut free by ingredients bu
BEST NUT FREE
6 Dolmio
Tomato,
Onion & Roast
7 Carman’s Chilli
Corn Crunch
Super Seeds
8 The Happy
Snack Co
Roasted Fava
9 Macro Lightly
Sea Salted
Air Popped Corn
10 Uncle Tobys
Oat Balls
Apple & Oat*
Garlic Reduced Per 30g serve: 646kJ Beans Sea Salt & Per 20g serve: 366kJ Per 42g serve (3 balls):
(154cal), 5.3g protein, (88cal), 1.5g protein, 620kJ (148cal), 1.9g
Salt Pasta Sauce Balsamic Vinegar
1.7g sat fat, 8.7g carbs, <1g sat fat, 13.2g protein, 2g sat fat,
Per 125g serve: 238kJ Per 25g serve: 482kJ
2.6g fibre, 257mg carbs, 1.8g fibre, 26.1g carbs, 18.8g
(57cal), 2.3g protein, (115cal), 6.4g protein,
sodium 60mg sodium sugar, 2.8g fibre
<0.1g sat fat, 11.2g 0.4g sat fat, 11.2g
carbs, 198mg sodium carbs, 1.5g fibre,
78mg sodium

shop easy
YOUR GUIDE TO
pre &
probiotics
T

he many trillions of bacteria living in
your digestive system play an integral
role in overall good health, so keeping
the balance of ‘good’ and ‘bad’ gut bacteria is Always check with
vital. HFG gets to the bottom of all the pre- and your GP or dietitian
probiotic products now found in supermarkets. so you can match the
right probiotic strain
to your specific
health concern.
Probiotics Prebiotics
WHAT ARE THEY? WHAT ARE THEY?
Probiotics are the ‘good’ bacteria that, when Prebiotics act as food for the probiotics in your
consumed in the right amount, have a beneficial gut. Without them, the ‘good’ gut bugs wouldn’t
impact on gut issues, including constipation and be able to survive or be able to balance out the
diarrhoea. There are many different types of ‘bad’ gut bacteria. Just like probiotics, there are
probiotics (or strains), such as Bifidobacterium many different kinds of prebiotics, including
BB-12® or Lactobacillus rhamnosus, LGG®. Only a inulin, fructo-oligosaccharides and galacto-
handful of these have been studied in detail and oligosaccharides. Many different fruits, vegetables
proven to offer a health benefit. Before you buy and grains contain prebiotics naturally, and there
any supplement, it’s therefore wise to speak to a is an ever-growing range of packaged products
doctor or dietitian to help you match the right now stocked on supermarket shelves that have
probiotic strain to your specific health concern. added prebiotics in them, too.
88 healthyfood.com
LOVE
BEST PREBIOTIC BEST PROBIOTIC YOUR GUT!
FOOD SOURCES FOOD SOURCES
✽
Boost your prebiotic Boost your probiotic
intake by eating more: intake by eating more:
✓ Couscous ✓ Yoghurt*
✓ Black beans ✓ Kombucha*
✓ Brussels sprouts ✓ Sauerkraut*
✓ Leeks ✓ Miso* Choosing
✓ Garlic ✓ Kefir* probiotics
✓ Butternut pumpkin ✓ Muesli** Here’s what to confirm on the
packaging of foods claiming
✓ Beetroot ✓ Peanut butter**
to contain probiotics:
✓ Rolled oats ✓ Supplements, but only ➜ The word ‘probiotic’
✓ Prebiotic-enriched under the guidance of
➜ The specific strain of probiotic
breakfast cereals & muesli your GP or dietitian.**
➜ The associated health benefit
✓ Prebiotic-enriched bread ➜ The recommended dose
✓ Prebiotic-enriched milk *Probiotics may be naturally
to achieve the associated
✓ Prebiotic-enriched occurring or added health benefit
kombucha. **Probiotics are added to ➜ At least one billion
this food product Colony Forming Units
(CFUs) per serve.
DIETITIAN APPROVED
TOP
BEST BUYS FOR GUT HEALTH PICK!
Freedom Foods Vaalia Probiotics Carman’s Fibre Dairy Farmers Bürgen Prebiotic
Active Balance Low Fat Blueberry Rich Probiotic Gut Active Milk Wholemeal &
Multigrain & Yoghurt Creamy Honey & Per 250ml serve: Spelt Bread
Per 150g serve: 477kJ (114cal), Per 88g (2 slices):
Cranberry Almond Porridge
566kJ (135cal), 8.5g protein, 3.3g fat, 862kJ (206cal),
Per 40g serve: Per 40g serve:
6.8g protein, 3.2g fat, 2g sat fat, 12.5g carbs, 9.1g protein, 2.8g fat,
616kJ (147cal), 639kJ (153cal),
1.9g sat fat, 18.6g 12.5g sugars, 0.4g sat fat, 31.6g
3.3g protein, 2.8g fat, 4.2g protein, 4.4g fat,
carbs, 14.1g sugars, 113mg sodium carbs, 2.7g sugars,
0.5g sat fat, 24g carbs, 0.6g sat fat, 20.2g
4.1g sugars, 6.2g fibre, 87mg sodium, carbs, 3.7g sugars, 9.2g fibre, 333mg
36mg sodium 216mg calcium 8g fibre, 4mg sodium sodium

Your GOOD M
This plant-
packed menu
will leave you
feeling healthy
& happier!
MONDAY TUESDAY WEDNESDAY
Breakfast Breakfast Breakfast
Each day’s • Avo & tomato toast • Brekkie sandwich • PB & berry porridge
meal plan made with 2 slices made with 2 slices made with ½ cup rolled
gives you… wholegrain toast topped wholegrain bread, oats cooked in 1 cup
with ¼ avo, 2 slices 2 hard-boiled eggs, milk, topped with 1 tbs
• 8700kJ cheese & 1 tomato 1 slice cheese, 1 tsp peanut butter, 1 tsp chia
(about 2000cal) • 1 regular flat white mayo & 1 tsp chilli jam seeds & ½ cup frozen
for weight (2600kJ/620cal) • 1 regular flat white blueberries
maintenance (2600kJ/620cal) • 1 regular flat white
Lunch
• More than 100g (2800kJ/670cal)
protein to keep • BBQ chicken roll Lunch
pesky hunger 1 small wholegrain roll • Leftover Butter Lunch
pangs at bay with 100g BBQ chicken, chicken (p56) • Leftover Thai green
1 tsp mayo, 1 tomato, • 2 mandarins curry fish bake (p64)
• At least 35g ½ carrot, ½ cucumber (2300kJ/550cal) • 10 strawberries
fibre for a
& shredded lettuce (2600kJ/620cal)
healthy gut Dinner
• 1 apple
• Healthy fats to (2400kJ/570cal) • Thai green curry Dinner
boost heart & fish bake (p64) • Roasted eggplant
brain health Dinner (2500kJ/600cal) stack with lentil passata
• Two to three • Butter chicken (p56) & tahini yoghurt (p38)
(2000kJ/480cal) Snacks (1600kJ/380cal)
satisfying
• Homemade smoothie
snacks for home
Snacks made with 1 cup milk & Snacks
or out and about
• 10 strawberries & 1 banana • 1 slice wholegrain toast
1 x 170g tub reduced-fat • 1 cup raw vegie topped with 2 tbs ricotta
For more about your yoghurt sticks & 1 tbs hoummos & 1 sliced tomato
individual nutrition • 1 cup raw vegie sticks (1400kJ/330cal) • 30g unsalted nuts &
needs, turn to p95. & 1 tbs hoummos 1 cup raw vegie sticks
• 30g unsalted nuts (1700kJ/410cal)
(1800kJ/430cal)
Daily total Daily total Daily total

8800kJ/2100cal 8800kJ/2100cal 8700kJ/2080cal
90 healthyfood.com
FOOD meal plan
THURSDAY FRIDAY SATURDAY SUNDAY

Breakfast Breakfast Breakfast Breakfast
• Avo & tomato toast • Brekkie sandwich • PB & berry porridge • Cafe-style breakfast
(see Monday) (see Tuesday) (see Wednesday) 2 oven-baked hash
• 1 regular flat white • 1 regular flat white • 1 regular flat white browns & 2 poached
(2600kJ/620cal) (2600kJ/620cal) (2800kJ/670cal) eggs with 2 cups baby
spinach leaves, 1 cup
Lunch Lunch Lunch mushrooms & 10 cherry
• BBQ chicken roll • Leftover Greek-style • BBQ chicken roll tomatoes cooked in
(see Monday) lamb with lemon (see Monday) 1 tbs olive oil
• 1 apple potatoes (p52) • 1 apple • 1 regular flat white
(2400kJ/570cal) • 2 mandarins (2400kJ/570cal) (3200kJ/770cal)
(2200kJ/530cal)
Dinner Dinner Lunch
• Greek-style lamb with Dinner • Pumpkin, feta & • Takeaway sushi
lemon potatoes (p52) • Prawn laksa sage lasagna (p59) 1 chicken & avo roll,
(1900kJ/450cal) stir-fry (p41) • Lemon & passionfruit 1 vegetarian roll &
• 1 x 170g tub self-saucing pudding edamame beans
Snacks reduced-fat yoghurt (p75) (1600kJ/380cal)
• 1 banana & 10 strawberries (2500kJ/600cal)
• 1 cup raw vegie (2200kJ/530cal) Dinner
sticks & 1 tbs hoummos Snacks • Quick falafels (p73)
• 4 wholegrain crackers Snacks • 1 cup raw vegie sticks (2000kJ/480cal)
& 1 tbs peanut butter • 30g unsalted nuts & 2 hard-boiled eggs
(1800kJ/430cal) • 2 wholegrain crackers • 1 x 170g tub Snacks
& 2 tbs ricotta reduced-fat yoghurt • Homemade smoothie
• 1 cup raw vegie sticks (1100kJ/260cal) made with 1 cup milk &
& 1 tbs hoummos 1 banana
(1600kJ/380cal) • 1 mandarin
• 1 cup raw vegie sticks
& 1 tbs hoummos
(1800kJ/430cal)
Daily total Daily total Daily total Daily total

8700kJ/2080cal 8600kJ/2060cal 8800kJ/2100cal 8600kJ/2060cal

Subscribe today for your chance to
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The world leader in essential
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How much do I need to eat?
Every recipe in HFG is nutritionally analysed so you can devise a daily meal plan
that falls within the recommended nutrition intake guidelines (see table below).
cook fresh RECOMMENDED DAILY INTAKE
Light Kilojoules 8700kJ
perfect
portion!
& lovelyCosy up this winter with
self-saucing puddings
better-for-you
full of fruity,
Calories 2100cal
juicy flavour. Mmmm!
self-saucing puddings
Protein
Lemon & passionfruit
Cook 30 mins Cost per
serve $1.95 78–130g
15–25% of energy
Serves 4 Prep 15 mins
Lightly spray four 1 cup
1 Preheat oven to 160°C
²⁄³ cup self raising flour with oil and place on
capacity ovenproof dishes
Vikki Moursel as.
small
¹⁄³ cup caster sugar tablespoon flour in a
a baking tray Place 1
40g reduced fat table bowl Stir in half the sugar
Set aside
spread, melted into a mixing bowl Add
2 Sift remaining flour
Total fat
reduced fat milk to combin e Make a
¼ cup remaining sugar, mixing
spread, milk, egg, zest
Sarah O Brien. Food prep:
1 egg, lightly beaten well in centre Place melted
47–82g
1 tablespoon lemon
zest fruit pulp in a small bowl,
and 2 tablespoons passion dry
¼ cup passionfruit pulp whisking to combine Pour wet mixture into
20–35% of energy
(about 3 passionfruit)
mixture, stirring to combine
¹⁄³ cup lemon juice among prepared dishes
, 3 Spoon mixture evenly and
½ cup coconut yoghurt Combine lemon juice
Sprinkle over sugar mix juice
to serve a small jug Pour diluted
²⁄³ cup boiling water in
hy: Steve Brown. Styling:
to
1½ tablespoons toasted carefully transfer tray
over each pudding, then touch
coconut flakes, to serve minutes or until firm to
oven Bake for 25 30
Saturated fat
or candied , remainin g
Finely sliced lemon 4 Se g t th yoghurt
serve d lemon slices
lemon, to ssionfruit pulp, coconut
flake
HIGH
<24g
Less than 10% of energy
PROTEIN
Recipe: Liz Macri. Photograp
PER SERVE
Sugars 7g
863kJ/207cal
F bre 3 8g
Protein 8g
Sodium 253mg
Total fat 7 7g
Calc um 75mg
Sat at 2 4g
ron 0 7mg
Carbohydrates
Carbs 23 6g
GUIDE 75
T 2022 HEALTHY FOOD
230–310g
74 healthyfood com
45–65% of energy
PER SERVE Added sugars

Look for these Less than 10% 50g
863kJ/207cal Sugars 7g nutrition panels
Protein 8g Fibre 3.8g of energy
Total fat 7.7g Sodium 253mg that appear on all
Sat fat 2.4g Calcium 75mg of our recipes! Fibre 25–30g
Sodium 2000mg
Your individual daily nutrition focus on the quality of the Calcium 1000mg
intake will vary depending on foods you eat, too. Enjoying
Iron 8mg
age, gender, height, weight a wide variety of whole foods
and level of physical activity. will make it easier to meet
We use 8700kJ (2100cal) your daily nutrition needs, as SODIUM If you have heart disease or are at
high risk of this condition, aim to consume
as the recommended average well as balance energy intake.
less than 2000mg of sodium per day.
daily energy intake because Use our recommended
CALCIUM Women over 50 years, and men
this is the figure prescribed daily nutrition intake as a
over 70 years, should increase their intake
by the Australia New Zealand guide only. For personalised to 1300mg of calcium per day.
Food Standards Code. advice, visit dietitiansaustralia. IRON Women under 50 years should aim for
While tracking numbers org.au to locate an accredited 18mg of iron each day. If pregnant, your iron
is one way to healthy eating, practising dietitian near you. intake should increase to 27mg each day.
Healthy Food Guide is printed by IVE WEB Sydney, and distributed in Australia and NZ by Are Direct.
Healthy Food Guide (ISSN 1832-875X) is published by nextmedia Pty Limited (ABN 84 128 805 970) and is subject to copyright in its entirety. The contents may not be reproduced
in any form, either in whole or part, without written permission from the publisher. All rights reserved in material accepted for publication unless specified otherwise. All letters and
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accompanied by a self-addressed envelope stamped to the appropriate value (including registered or certified mail if required). nextmedia Pty Limited does not accept responsibility
for damage to, or loss of, submitted material. Opinions expressed in Healthy Food Guide are those of the contributors and not necessarily those of nextmedia Pty Limited.
No responsibility is accepted for unsolicited material. No liability is accepted by nextmedia Pty Limited, the publisher, nor the authors or members of the editorial advisory board for
any information contained herein. All endeavours are made to ensure accuracy and veracity of all content and advice herein, but neither Healthy Food Guide nor its publisher,
contributors or editorial advisory board is responsible for damage or harm, of whatever description, resulting from persons undertaking any advice or consuming any product
mentioned or advertised in Healthy Food Guide or its website. Any person with health issues or medical concerns should first take advice from a health professional. If you have any
questions about which products are suitable for your specific needs, Healthy Food Guide recommends you consult an accredited practising dietitian or accredited nutritionist.
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References
THE TRUTH ABOUT Coeliac Australia. 2022.

HIDDEN SUGAR! p16 Coeliac disease. Available
Australian Bureau of Statistics. at www.coeliac.org.au
2016. Australian Health Survey: Accessed May 2022.
Consumption of added sugars, Coeliac UK. 2022. Eating out.
2011–12. Available at www.abs. Available at www.coeliac.org.uk
gov.au Accessed May 2022. Accessed May 2022. Dr Joanna. 2022. 8 steps
Choice. 2015. Added sugars to better gut health with
on food labels. Available at BONE HEALTH Dr. Joanna. Available at
www.choice.com.au SPECIAL: PREVENTING www.drjoanna.com.au
Accessed May 2022. OSTEOPOROSIS, p30 Accessed May 2022.
Sanitarium. 2022. Natural vs Arthritis NSW. 2022. Monash University. 2022.
added sugar: everything you Osteoporosis Statistics. Prebiotic diet — FAQs.
need to know. Available at Available at www.arthritisnsw. Available at www.monash.edu
www.sanitarium.com.au org.au Accessed May 2022. Accessed May 2022.
Accessed May 2022. Australian Institute of The Probiotics Institute. 2022.
World Health Organization. Health and Welfare. 2020. Your gut is your guardian.
2015. WHO calls on countries Osteoporosis. Available at www. Available at www.global.
to reduce sugars intake among aihw.gov.au Accessed May 2022. theprobioticsinstitute.com
adults and children. Available at Better Health Channel. 2019. Accessed May 2022.
www.who.int Accessed May 2022. Osteoporosis. Available at
www.betterhealth.vic.gov.au
GOOD MOOD FOOD, p22 Accessed May 2022.
Jean Hailes for Women’s Health. Healthy Bones Australia.
2021. Good-mood food: joining 2022. Fact Sheets. Available at
the dots between what we eat www.healthybonesaustralia.org.
& mental wellbeing. Available au Accessed May 2022.
at www.jeanhailes.org.au
Accessed May 2022. YOUR GUIDE TO
PRE & PROBIOTICS, p88
EATING OUT ON A Dietitian Connection. 2020.
GLUTEN-FREE DIET, p28 Factsheet: Prebiotics and
Coeliac Australia. 2022 Eating gut health. Available at
out. Available at www.coeliac. www.dietitianconnection.com
org.au Accessed May 2022. Accessed May 2022.
96 healthyfood.com
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Q
Ask the expert…
Catherine Saxelby
I keep seeing the word inulin pop up on the ingredients list
of seemingly healthy muesli bars and breakfast cereals.
What exactly is this and should I be wary? Tahlia, via email
&
A
Inulin is a starchy carbohydrate the body cannot digest. Technically it’s
classified as a fibre, but it’s usually extracted from chicory, so often listed
as ‘chicory root fibre’ on ingredient lists. Inulin is found in lesser amounts
in Jerusalem artichokes, onions, garlic, rye, wheat, asparagus and bananas, too.
Food manufacturers use inulin as a way to boost fibre. The powder is tasteless
and odourless, and doesn’t form a sludge at the bottom of a product the way
wheat bran would. It adds bulk to your stool, lowers blood cholesterol and
reduces the kilojoules your body extracts from foods. Inulin also acts as food for
the ‘good’ bacteria that live in your gut, creating a healthy microbiome. Once in
your bowels, this ‘friendly’ bacteria break the inulin down into beneficial gases,
such as butyrate, that we sometimes pass out as flatulence.
But inulin does not agree with everybody. For some, it can create havoc with
their gut, causing gasiness and bloating if taken in large doses. So, anyone with
IBS (irritable bowel syndrome) or other gut issues should consume it with caution.
An accredited practising dietitian, nutritionist and published author, Catherine translates

complex facts into easy-to-understand information. Her website provides free access to more
than 2,000 posts. Connect with her at www.foodwatch.com.au or on Instagram @foodwatch.
5
Best pantry Dessert or

mins with shortcut item?
Canned diced
cheese plate?
Cheese plate
Catherine tomatoes please!
Go-to
breakfast? Biggest
inspiration?
Muesli, G
yoghurt
Favourite Megan Rossi, fast food option?
and fruit gut health
vegetable? doctor Barbecued chicken
Carrots or plain burger
98 healthyfood.com
WHAT OUR RECIPE
BADGES MEAN
Recipes per serve contain
no more than:
• 1700kJ per main meal
• 800kJ per dessert
• 600kJ per side dish
• 200kJ per 250ml fluid.
Recipes per serve have at least:
HIGH
PROTEIN • 20g protein per main meal
Reci
• 5g protein per side dish
or dessert.
Recipes per serve contain
no more than:
• 10g fat per main meal
• 4.5g fat per dessert
• 3g fat per side dish
• 3.5g fat per 250ml fluid.
Recipes per serve have at least:
• 6g fibre per main meal
• 3g fibre per side dish Chicken Vegetarian
or dessert. Butter chicken GF .................56 Pesto, ricotta &
Recipes per serve contain Chicken chasseur mushroom traybake ..........68
no more than:
• 500mg sodium per traybake GF .......................42 Pumpkin, feta &
main meal or dessert Chicken leek & sage lasagne ......................59
• 200mg sodium per side dish.
mushroom pan pie ............45 Quick falafels .........................73
Recipes per serve have
at least 250mg calcium.
Chicken, sweet potato & Roasted eggplant stack
ricotta lasagne GF.............63 with lentil passata &
Recipes per serve have
4.5mg (or more) iron.
Spicy chicken & tahini yoghurt GF..............38
Amount of vegetable
tomato stew ........................48 Vegetarian lasagne ...............60
serves per recipe serve. Sticky jerk chicken, rice &
gluten free dairy free

bean traybake ....................67 Sweet treats
Contains no ingredients that usually Chocolate chip bread &
contain gluten or dairy, but always Beef, lamb, butter pudding .................70
check the ingredients you are using.
pork & veal Lemon & passionfruit
vegetarian Greek-style lamb with self-saucing puddings.......75
Suitable for lacto-ovo vegetarians.
These recipes often include cheese,
lemon potatoes GF...........52 Vanilla & raspberry
which may contain animal rennet. Mexican-style beef & self-saucing puddings.......76
Check the label and use a vegetable quinoa bowls......................51
substitute if you prefer.
Pork & vegetable
diabetes friendly
Meals per serve contain 60g (or less)
gyoza soup .........................46 GF indicates that a
recipe is gluten free
carbohydrates, 4g (or more) fibre, Veal osso bucco .....................55 You can make many recipes gluten
7g (or less) saturated fat, 600mg free if you replace bread, pastry and
(or less) sodium, at least 2 serves
of vegies and are low–medium GI. Seafood pasta with gluten-free varieties, or
use gluten-free stocks and sauces.
Desserts are low in kilojoules, high in Prawn laksa stir-fry ................41
fibre and low in sodium; they usually
contain fruit and are low–medium GI. Thai green curry fish
No-added-salt diet bake GF ..............................64
Less than 2000mg sodium per day (as
per Heart Foundation recommendation
to reduce heart-disease risk).
Standard measurements
1 cup = 250ml • 1 tablespoon = 20ml
1 teaspoon = 5ml • Eggs are 55g
Temperatures are for fan-forced ovens.
For baking recipes, use a table spread
that’s at least 60 per cent fat.

TO LOWER CHOLESTEROL
TAKE TWO
A DAY
†2g of plant sterols daily lowers cholesterol within

4 weeks as part of a healthy diet low in saturated fat.

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healthyfood.com AUGUST 2022 $6.99

Fruity The GET

What to eat for a

Easy family dinners

10 best foods for

FOOD GLUTEN DAIRY

ALLERG update SPEEDY TRAYBAKE CHICKEN FILO PIE

PLUS... Low-salt canned soups ● Probiotics explained ● Tea benefits

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AUGUST 2022 HEALTHY FOOD GUIDE 3

28 EATING OUT ON A GLUTEN-FREE DIET

30 BONE HEALTH SPECIAL: PREVENTING

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Australian Healthy @hfgaustralia hfgaustralia @HFGAustralia

LETTER OF THE MONTH

Heart of the matter

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