PRACTICAL IDEAS

FROM THE EXPERTS

healthyfood.co.uk JULY 2016 £3.20

BELLY FAT
Expert advice to lose +
unhealthy inches! READER
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in that BREAD?
 TA L K I N G P O I N T S

hfg WELCOME
U NCOMFORTABLY SNUG-FITTING clothes
have always been a good indicator for
me, and for most of us, that it’s time to shed
that surplus half stone.
My main MOTIVATION, however, recently came from
hearing mounting research from health experts showing
the RISKS OF BELLY FAT. There’s a body of evidence that
confirms while losing excess weight all over is important,
it’s trimming those inches from our waists that brings the
biggest health gains. By focusing on our tums, we can
isease.
LOWER OUR RISK OF TYPE 2 DIABETES, cancer and heart disease
As you’d imagine, I eat healthily – most of the time
– so my own waist loss has come down to rethinking
my frequent snacking, cutting portion sizes and
stepping up the exercise I enjoy (yoga and running)..
It’s taken me a few months to lose the tum.
What’s clear is that no size fits all. The HFG readerss
who took up our GET WAISTED CHALLENGE in January to
o
lose their belly fat over six months all ate healthily, but
each had different strategies. They share their tips plus
their favourite HFG recipes on p23. We hope that between
us we can INSPIRE YOU TO JOIN IN and get healthier, too.
WITH THANKS TO: GEMMA DOYLE, SARA NORMAN. PHOTO: CATH HARRIES

We’ve got lots of summery dishes made healthier in this

LOOK
issue. As well as easy everyday meals, treat yourself to our OUT
peach and berry bakewell tart (p66). We always LOVE TO HEAR FOR
our latest
ABOUT YOUR FAVOURITE RECIPES from the magazine or website Recipe
– and don’t forget to drop us a line at info@healthyfood.co.uk Collection,
Diabetes Diet
if aisted mission. Plan. With
over 100
Diabetes UK
approved
MELANIE LEYSHON, EDITOR
recipes
and tips, it’s
out at the end
of the month.

JULY 2016 HEALTHY FOOD GUIDE 3

CO N T E N T S

IN THIS MONTH’S JULY

p47

p23

p77

p62
p36

p53
p32

p56
p73

p54 p57 p68 p95

TALKING POINTS 28 Journey back to good health 46 Weeknight dinners

3 Editor’s letter
6 Meet our experts
8 Let’s talk…
95 How I stay healthy TV and
radio presenter Jenni Falconer
HEALTH & NUTRITION
10 Health notes
14 Could you live to be 100?
What worldwide studies show
23 Get Waisted challenge results
Plus why we need to lose belly
fat for good health
Eating to manage PCOS
32 Travel tips for restricted diets
36 Diet watch GAPS: the diet
trend that could cost lives
84 Why we need vitamin B6
88 A step in the right direction
How you can lower your risk of
disease just by walking more
RECIPES
38 July recipe index
40 Your monthly diet planner
44 Smooth am
50 Cutting edge veg
56 Barbecue food upgraded
61 6pm panic
62 Fast food for two
64 Put it on the menu: filo pastry
66 Extreme makeover
68 Easy ice cream
74 No-cook treats
SHOPPING
12 Seasonal ways to five-a-day
Courgettes, raspberries
and blackcurrants

4 HEALTHY FOOD GUIDE JULY 2016

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Healthy Food Guide magazine is published

20 Should you be eating more
turmeric? We check the facts
about the ‘super spice’
54 How much fibre in bread?
Your daily loaf under scrutiny
73 Smart swaps French classics
77 HFG Food and Drink
Awards 2016 This year’s
winning products revealed
DON’T MISS
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96 References
97 Nutrition lowdown
98 5 top facts to take away Our
favourite snippets from the issue
READ MORE ONLINE
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E X PE R T S

O We can help you break out of yo-yo

dieting, as our recipes come in satisfying portion sizes.
We use everyday ingredients to make your favourite
dishes healthier and no foods are off the menu. We’d

hf g
never recommend cutting out key food groups, unless
you have an intolerance or allergy.

O All our recipes are analysed by our qualified

Eating and living well for long-
term good health – that’s the HFG
mission. We don’t believe in
short-term fad diets, but making
small changes for big gains. Read
how our experts can help you...
dietitians and nutritionists, below, and tried and tested
by our recipe consultant Phil Mundy. They are created
to guidelines set out by the NHS Eatwell Guide for key
food groups, to ensure they’re well balanced.
O We look at the science behind the
headlines to clear up and demystify mixed messages
about current health issues. Our experts always look at
the body of evidence, never just one isolated study.

O Look for the symbols

on our recipes. They will enable you
LOW
CAL
LOW
FAT
LOW
SATS
LOW
SALT
HIGH
FIBRE
HIGH HIGH
PROTEIN CALCIUM
HIGH
IRON
1
5-A-DAY

to pinpoint recipes for your needs.

vegetarian gluten free dairy free
See p39 for more information.

Meet our experts: qualified dietitians, nutritionists and medical professionals

JULIETTE KELLOW DR DAWN HARPER JENNIFER LOW is a AMANDA URSELL has a

is Healthy Food Guide’s
nutrition consultant. She’s
a registered dietitian who
has worked in the NHS,
the food industry and
within the media.
works as a GP and runs dietitian who works as a degree in nutrition and
regular clinics on consultant for the NHS a post-graduate diploma
women’s health and and the private sector. in dietetics. She is an
weight management. She She specialises in eating award-winning writer and
appears on Channel 4’s disorders, IBS and a visiting fellow at Oxford
Embarrassing Bodies. bariatric surgery. Brookes University.

SPECIAL THANKS TO OUR CONTRIBUTING EXPERT PANEL O Tracy Kelly, registered dietitian O Helen Bond,
registered dietitian and spokesperson for the British Dietetic Association O Norma McGough, registered dietitian
at Coeliac UK O Victoria Taylor, senior dietitian at the British Heart Foundation

6 HEALTHY FOOD GUIDE JULY 2016

breakfast with benefits from
 So what’s on your mind? Let us know – via email, facebook and twitter
hfg
STAR YOUR VIEWS ALL IN THE PLANNING
I first read HFG in April as I’d recently decided I
want to become a dietitian and was particularly
LETTER POSITIVE RESULTS
Blood tests showed I was
interested in your article on the 800-calorie diet
for diabetes – I know I can trust the magazine as
borderline diabetic, my it’s written with experts. I’ve now created a family
cholesterol was 8.9 and blood pressure menu, planning evening meals for a balanced and
was extremely high. I panicked – and then varied diet, and this also helps us manage our
decided to get my act together. After budget better as we only buy the items we need.
three months I’d lost a stone, my BP was I’m a triathlete who has raced at an international
much lower and I was no longer borderline elite level, but last year I found out I was anaemic.
diabetic. I needed to get my cholesterol The recipe symbols are great as I can quickly see
down further, but I was amazed how small which recipes are high in iron. Natalie Thomas
changes could benefit my body!
As a 54-year-old grandmother, I’m not ready to COOKING FOR SUCCESS
give up on myself. Since then, I’ve lost a further stone and My daughter and I have an ongoing campaign
a half and I’m really feeling the benefits. Thanks to HFG, to get healthy and lose weight, so one Sunday
I’m eating super tasty, easy-to-prepare food and exercising we sat down with back issues of HFG, made a
regularly. I’m enjoying the compliments that come with shopping list and started cooking.
looking after myself – life is good. Thank you! Maria Bender What a brilliant way to spend the afternoon.
We chatted about foods
we’ve been eating and
CONGRATULATIONS
foods we shouldn’t have
The writer of this month’s star letter will win a ProCook
eaten, plus our ambitions
Ceramic cookware set consisting of a frying pan and wok,
for our health and weight.
together worth £58. Designed to heat thoroughly and
We ended up with a batch
evenly, the ceramic coated
of healthy snack bars,
aluminium pans help
low-fat dinners for the
you cook healthily as the
freezer, fresh vegetable
non-stick finish means
pesto and the amazing
you don’t need to add fat,
choc and nut brownies
even at high temperatures.
(May issue). Hopefully, this
For more information,
is a new family tradition!
visit procook.co.uk.
Isobel Gibson

ON FACEBOOK We’ve been testing low-fat burgers in the kitchen.

What are your tips for a healthier barbecue?

I make my own using
steak mince from the
butcher. I add turmeric,
use no oil, non-stick foil
and bake in the oven.
I also like using a
combination of turkey
mince and tarragon. Don’t cover every salad GO
Vicki Richardson in mayo. I grew up in TO EONLINE
NTE
a house where every R
CO MONT THIS
I buy venison burgers at barbecue had coleslaw, healt MPETITHIO’S
hyfo
my farmer’s market – potato salad and rice o NS d.co.
great low-fat alternative salad with curry mayo. uk
to beef. Liz Almond Very 80s! Emma Saville

8 HEALTHY FOOD GUIDE JULY 2016

 N E WS A N D V I E WS

YOUR PICS The proof of the pudding (and mains) is in the…

sharing. Good to see you enjoying our recipes

Inspired by a recipe in my
@healthyfoodmag, I made
a cauliflower pizza base –
tasted good!
Jogonmum, via Instagram
Grilled fish with feta and
beetroot salsa #yum
droentje via Instagram
My partner and I had the
spinach, sun-dried tomato
and cheese roll for dinner.
Yum. Amazing.
Helen Benzie, via email

OUR NEWS We’ve been inspired by athletes, chefs and our own recipe
consultant. Read more at healthyfood.co.uk/blog

GO, GORDON TESTING, TESTING SPICE BLENDS

We watched European
triathlete champ (and nutrition
degree student) Gordon Benson
training for Rio. Read our
interview next month when we
dish what a triathlete eats!
We’re loving this banana
cheesecake, which Phil’s
been testing in the kitchen
– you’ll find the recipe for this
perfectly light summer dessert
in next month’s issue.
We found a new favourite salad,
made by London’s Honey & Co
chefs Sarit and Itamar using
Sainsbury’s new herbs and
spices range. Search ‘fatoush
salad’ at healthyfood.co.uk.

EMAIL US FOLLOW US TALK TO US ON facebook.com/ SHARE PICS ON INSTAGRAM

info@healthyfood.co.uk @healthyfoodmag healthyfoodguideuk @healthyfoodmag

JULY 2016 HEALTHY FOOD GUIDE 9

 S C I E N C E U PDAT E

HEALTH NOTES
Diet and fitness facts for your wellbeing

D FOR A HEALTHY DELIVERY

DEPARTMENT OF HEALTH recommendations that all pregnant women
take a 10mcg supplement of vitamin D have been backed up by a new
Dutch study. More than 7,000 mothers-to-be were studied and had
their blood levels of vitamin D measured at around 20 weeks into
their pregnancy. Those who had the lowest levels were more likely
to have a pre-term delivery and smaller baby. So, if you’re pregnant
(or planning a pregnancy), make sure you
take a suitable supplement and eat more
vitamin D-rich foods such as oily fish
(stick to two portions per week), eggs
and fortified cereals and yogurts.

DYNAMIC DUO
MOST OF US are well aware getting our
five-a-day is key to overall health. Now research
from the University of Warwick has pinpointed
a combination of two naturally occurring fruit
compounds for potentially helping to lower our
risk of type 2 diabetes and heart disease. The
combination of trans-resveratrol found in dark
grapes and hesperetin from oranges increases
levels of a protein that neutralises the action
of a compound that causes insulin resistance
and damages blood vessels. Future research
is likely to confirm we’d need a supplement to
get enough of these benefits, but meanwhile
it can’t hurt to make grapes and oranges the
stars of your fruit salad.

4+
THIS IS THE NUMBER OF servings per
week of boiled, mashed or baked
potatoes that are linked to high blood
pressure in women by a new study in the
British Medical Journal. One reason for this,
say the researchers, could be that spuds
have a high glycaemic load, resulting in a
rapid rise in blood glucose, which is linked
with mechanisms that can cause
hypertension. However, it’s worth noting
that women who consumed the most
potatoes were more likely to smoke and
be less active.
MAKE
NUTS YOUR
NIBBLE
JUST 30G WALNUTS – about
12 halves – a day could
help protect against colon
cancer, new lab-based
WORDS: JULIETTE KELLOW. PHOTOS: GETTY, ISTOCK
research reveals. As well
as containing omega-3 fats
and vitamin E, the scientists
found that walnuts act as
probiotics and improve the
gut microbiome to aid
protection against bowel
cancer. Further research
is needed, but the health
benefits of nuts are well
documented (see p18).
H E A LT H
MENUS UNDER
THE SPOTLIGHT
COULD YOUR FAVOURITE CANDLELIT RESTAURANT
unwittingly be making you overeat? If you’d
rather have a healthy, lower-calorie meal when you
eat out, head instead to a restaurant that’s brightly lit.
A new study found that we are up to 24% more likely
to order a healthy meal (such as grilled or baked fish
or chicken with vegetables) when we eat in
a well-lit room compared with a dimly lit restaurant.
Furthermore, diners in darker settings ordered
food with a massive 39% more calories! Researchers
say this is mainly because bright light makes us feel
more alert – and this helps us to make healthier,
forward-thinking decisions.
72
…THE PERCENTAGE OF people who try dieting
every year. Sadly, only a third of those who diet
consider it to be successful, stating a lack of
motivation as the biggest reason for failure,
followed by boredom, difficulty managing
at work, time challenges and stress.
For a delicious healthy eating plan that’s
guaranteed to shift those pounds steadily and
safely, turn to our diet planner on p40.
 SEASONAL
ways to
FIVE-A-DAY IN JULY
High summer brings sun-ripened fruit and
vegetables by the bucketload – there’s
so much to enjoy! Highlights this month
include COURGETTES, RASPBERRIES
and BLACKCURRANTS
COURGETTES
They’re a front-runner for the title of ‘most
versatile veg of the patch’. Stir-fry, spiralise
or sweeten up in bakes (yes, really!).
Nutritional reasons to buy
Courgettes are a source of folate, which is
needed for healthy blood and brain functioning
– it’s particularly important when planning and
during the first three months of pregnancy, to
help protect against neural tube defects such as
spina bifida. Courgettes also contain blood
pressure-controlling potassium and skin-loving
vitamin C, and are rich in eye-friendly
antioxidants lutein and zeaxanthin. When it
comes to cooking, studies show that steaming
rather than boiling or microwaving courgettes
helps to preserve their antioxidants better.
Per 80g O 14kcal O 1.4g sugars O 1g fibre
In the kitchen…
ROAST chunks tossed in olive oil until golden,
then cool and whiz in a food processor with
lemon juice, garlic and tahini for a delicious dip.
SIMMER chunks in reduced-salt stock with
chopped spring onions, peas and fresh
mint leaves, then blend to make soup. ONE PORTION
GRATE and add to cupcake batter
(try the recipe at healthyfood.
co.uk/recipe/courgette-
cupcakes) or make
savoury bakes
– see our recipe
for spiced chickpea
bakes on p51.
12 HEALTHY FOOD GUIDE JULY 2016
ONE PORTION
OF YOUR
FIVE-A-DAY
2 handfuls
(80g)
RASPBERRIES
Whether you grow your own or buy them
ready picked, these delicate pink beauties
are a summertime joy – and your waistline
has every reason to love them…
Nutritional reasons to buy
Raspberries are rich in vitamin C, important for
the immune system and healthy skin, and are
a surprising source of folate, which is typically
found in green veg (see left). They also contain
manganese, an antioxidant, which – although
needed only in small amounts – is vital for
healthy bones and releasing energy from food:
an 80g serving provides 16% of our daily need.
WORDS: REBECCA ALMOND, PHIL MUNDY, JULIETTE KELLOW. PHOTOS: ISTOCK
Raspberries are low in calories and natural
sugars, but high in fibre. Don’t undo the waist-
friendly benefits by adding sugar – sprinkle with
a little granulated sweetener if the flavour is tart.
Per 80g O 20kcal O 3.7g sugars O 2.8g fibre
In the kitchen…
MASH raspberries, then swirl through fat-free
Greek yogurt with crushed meringue for a
OF YOUR
FIVE-A-DAY healthier take on eton mess.
80g FREEZE raspberries with mango and banana
chunks until just firm, then blend for a sorbet.
ADD a few handfuls of raspberries to a basic
muffin mix (find a recipe at healthyfood.co.uk).
Find more raspberry recipes at
healthyfood.co.uk/raspberries
 S H O PPI N G

BLACKCURRANTS
Intensely flavoured and brimming
with vitamins, blackcurrants enjoy
a short season (just four to six weeks)
so make the most of the purple reign.

Nutritional reasons to buy

They contain potassium and manganese,
but the main nutritional draw for
blackcurrants is their rich vitamin C
content. In fact, they contain four times
more vitamin C than oranges per 100g,
and an 80g serving contains double our
daily need. Added to this, blackcurrants
are packed with flavonoid compounds
called anthocyanins, which give them
their deep purple colour and act as
antioxidants in the body. Research
into the potential health benefits of
anthocyanins is on-going, but it seems
they may have a role to play in preventing
cardiovascular disease and cancer, and
supporting brain and eye function.
Per 80g O 20kcal O 5.3g sugars O 3.8g fibre

In the kitchen…
BREAKFAST TREAT serves 2
Gently heat 250g blackcurrants in a pan
with 1½tbsp agave nectar and a little
vanilla extract until soft and just starting
to burst. Meanwhile, lightly toast 4 slices
fruit loaf. Top each toast with 3tbsp
low-fat Greek yogurt,
then spoon over the
ONE PORTION
warm compôte. OF YOUR
FIVE-A-DAY
4 heaped
tbsp (80g)

JULY 2016 HEALTHY FOOD GUIDE 13

COULD

100?
hfg
HE
REPAOL H
RT

While a checklist to guarantee a long, healthy life is still a far-off dream, studies
have identified groups of people in locations known as the Blue Zones
who regularly live to be 100. So can their diet and lifestyle habits help us, too?
W
E ALL WANT TO KNOW
the secret to staying
younger for longer. A flick
through any glossy magazine will
highlight our obsession with youth.
But although there’s no magic
bullet when it comes to fighting the
signs of ageing, there’s a lot we can
do to stay healthier for longer. Live-
Our chances of long-lasting longer tips
health are, of course, partly to Add more veg:
do with our genes. But they’re think of them
mostly determined by the lifestyle as a main
choices we make every day – and rather than
there’s a raft of evidence at our a side; double
disposal to help us make the up on the
best decisions, whether that’s how quantity
much exercise we do or the types you normally
of food we eat. serve; and
According to Dr Michael Greger, add a veg
author of How Not to Die, up to or fruit-based
80% of the top killers in the UK – snack to your
including cancer, diabetes and morning
neurological diseases – may be routine.
down to lifestyle choices; the rest
are determined by our genes.
‘Statistically speaking, our genes
are not our destiny,’ says Michael.
‘With the discovery of a field called
epigenetics, we now know we can
turn the disease-causing genes on
and off. This discovery has been
a game changer.’
Live-longer tips
Stock up on canned beans in water without
any added sugar or salt for an inexpensive
source of fibre and protein. Turn
them into mash with a little garlic
and olive oil, toss into salads and stir-fries
or use them to bulk up soups and stews.
H E A LT H
The long and the short of it
IN PARTICULAR, it’s the discovery of structures called
‘telomeres’ that has allowed scientists to have a better
understanding of the relationship between a healthy
lifestyle and longevity. Telomeres are found on the
ends of each strand of DNA, where their job is to
protect the strands from damage (a bit like the plastic
tip at the end of a shoe lace). Each time cells divide,
these telomeres become shorter. Eventually they
become so short that they can’t do their job properly
and so the cells age, in turn causing our body to age.
While this is a normal part of the ageing process,
things like stress, smoking, obesity, lack of exercise
and poor diet also shorten our telomeres, helping to
explain why all these are linked to premature ageing.
‘Under a microscope you can actually watch people’s
telomeres grow longer or shorter based on their
lifestyle choices,’ says Michael.
Secrets of the Blue Zones
SO WHAT ARE THE RULES for an age-defying lifestyle?
‘There are some excellent long-term population studies
that have taught us much about longevity. Some of
these focus on five geographic regions known as the
Blue Zones (see overleaf), where the populations enjoy
exceptionally long and healthy lives,’ says Michael. ‘Based
on these, and other similar studies, we know certain
behaviours are associated with a longer lifespan. These
include eating a mostly plant-based diet, incorporating
daily movement or exercise, not using tobacco, using
little or no alcohol, and being part of a community.’
Sound familiar? In fact, this echoes the advice public
health experts in the UK have been giving for years,
and the people of the Blue Zones are living proof it
works. Here’s how to become a healthy centenarian…
Eat mostly plants
‘THE EVIDENCE SUGGESTS the most important habit
westerners should adopt right now is to eat a mostly
wholefoods, plant-based diet,’ says Michael.
The older inhabitants of Okinawa in Japan have
eaten a largely plant-based diet for most of their lives,
made up of stir-fried vegetables and sweet potatoes,
with plenty of soy-based foods like tofu and miso soup.
Sardinians eat wholegrains, beans, home-grown veg
JULY 2016 HEALTHY FOOD GUIDE 15
and save meat for special occasions. But how many of foods such as meat, fish and eggs
us here in the UK even hit our target of five servings of than fruit and veg. People across
vegetables and fruit every day? According to the
Live- the Blue Zones eat, on average, a
British Dietetic Association, adults get just three longer tips cupful of pulses a day.
portions a day, with only 15% of us meeting the target. Slow down MORE EVIDENCE In 2004, a cross-
MORE EVIDENCE There’s an ever-growing body of when you eat: it cultural study found that elderly
evidence linking plant-based diets to a reduced risk of takes around people who increased their daily
chronic diseases. In fact, recent research by Imperial 20 minutes for legume consumption by 20g
College London found eating a diet where at least your brain to reduced their risk of mortality by
70% of food comes from plant sources is linked to a 20% register your 7–8%. The researchers ruled that
lower risk of dying from heart disease and stroke. stomach is full. legumes are the single defining
Choosing food group to protect against
crunchy foods mortality in older people.
Learn to love pulses that need more
IN MOST WESTERN DIETS the bulk of carbohydrates chewing can also
come from starchy crops such as maize, wheat and rice, help prevent Cut back on meat
and we make less of more nutritious foods such as pulses. overeating. Use WHILE THE WESTERN DIET is
While carbs supply us with energy, they don’t always smaller plates to generally big on meat, the Blue
provide us with a wide range of vitamins and minerals, help control Zones view it as an occasional food,
especially if we’re eating processed or white carbs. portion size. focusing on plant-based main
Including pulses such as beans and lentils in your meals. Meat features, on average,
diet is a low-fat way to boost fibre and protein, as well five times a month, with small
as minerals such as potassium, which can help lower servings (3–4oz or the size of a pack
blood pressure, and iron, important for healthy blood. of cards). Sardinians save meat for
Plus, an 80g (3tbsp) serving of pulses counts as one of Sundays, Okinawans for ceremonies,
our five-a-day. Note, though, that it counts as one and Californian Seventh-day
portion no matter how much you eat because pulses Adventists are mostly vegetarian
contain nutrients that are more similar to protein-rich or have meat only occasionally.

Spot the places where people

SARDINIA GREECE COSTA RICA

Barbagia Ikaria Nicoya Peninsula
World’s highest One of the world’s lowest One of the lowest rates of
concentration rates of middle-age middle-age mortality. Second highest
of male centenarians. mortality and dementia. number of male centenarians.

16 HEALTHY FOOD GUIDE JULY 2016


tend to live to a ripe old age*
*SOURCE: BLUEZONES.COM
CALIFORNIA, USA
Seventh-day Adventists
The members of this community
live, on average, 10 years longer
than the general US population.
H E A LT H
The centenarians of the
Blue Zones are unlikely to
have ever stepped foot in a
gym, let alone run on a
treadmill for 30 minutes!
Their exercise routine is
built into their lifestyle – for
instance, tending to their
farms, herding goats or
regular community tai chi.
OK, so we can’t all walk
up a mountain in order
to tend to our crops, but
incorporating more
‘mindless’ movement into
our day such as walking
more often and making
more active choices (think
washing the car by hand
rather than taking it to the
JAPAN car wash) can help alleviate
Okinawa stress, help us manage our
Females here live weight and keep our hearts
longer than anywhere strong, all of which help us
else on the planet. enjoy a longer, healthier life.
JULY 2016 HEALTHY FOOD GUIDE 17
H E A LT H
MORE EVIDENCE Studies continue
to show that eating too much meat
(particularly red or processed meat)
is a risk to health. The World Cancer
Research Fund recommends we eat
no more than 500g cooked meat a
week (around 700g raw weight) and
avoid processed meats such as ham,
bacon and sausages. In the UK, the
Department of Health recommends
no more than 70g cooked red and
processed meat a day.
It’s good advice to heed if you
want to reduce your risk of certain
cancers, especially bowel cancer,
which has been linked to high
intakes of red and processed meat.
Eat from the sea
IT’S NO COINCIDENCE the Blue
Zones are all located on coastlines
and islands. Access to fresh oily fish
means inhabitants’ brain-boosting
omega-3s are regularly topped up.
Indeed, several studies have found
a link between good intakes of fish
and a reduced incidence of disease
such as Alzheimer’s.
MORE EVIDENCE Using data from
the landmark Harvard Nurses’
Health Study, researchers found
that of 4,676 disease-free women,
over 30 years those who ate a
Mediterranean diet of leafy green
vegetables, olive oil, nuts and oily
fish had the longest telomeres.
Munch on nuts
NUTS ARE A FANTASTIC SOURCE
of protein, fibre, heart-healthy fats,
Live-longer tip
Eat at least two portions of fish a week –
at least one of them oil-rich, such
as salmon, mackerel or sardines. Fresh and canned
both count (except canned tuna).
18 HEALTHY FOOD GUIDE JULY 2016
vitamins and minerals. They’re a healthy on-the-go
snack and keep the lid on your hunger. ‘Interestingly,
the overwhelming evidence is that the food most tied
to longevity is nuts,’ says Michael. ‘In one study, women
who ate just two handfuls of nuts a week appeared
Live- to get benefits equivalent to four hours of jogging!’
longer tip Research into the Seventh-day Adventist diet in the
Eat less meat: 1990s found those who ate nuts at least four times a
make meat-free week compared with those who ate only one portion
Mondays a or less a week halved their risk of heart disease. Now
regular diary numerous recent studies also show that eating a
date and look handful of nuts a day may help to extend life.
at making MORE EVIDENCE The PREDIMED study, the world’s
plant-based most detailed clinical trial of the Mediterranean diet,
foods the hero found eating 30g mixed nuts a day reduced the risk
of your dishes. of cardiovascular diseases by 30%.
Steer clear of
sausages, bacon,
chorizo and deli Tune in to your body
meats most OKINAWANS RECITE a mantra called ‘Hara hachi bu’
of the time – before every meal to remind them to stop eating
even regular when they’re 80% full. In most western countries,
intakes in the however, our culture is about clearing our plates
region – even if we’re already full – and then still having a
of 50g a day dessert! It’s thought this 20% leeway is the difference
have been between losing or gaining weight, so being able to
shown to recognise when we’re satisfied is crucial in helping
increase the to maintain a healthy weight.
risk of MORE EVIDENCE Adventists eat their largest meal at the
developing start of the day and end on a light meal in the early
colorectal cancer evening. It’s thought this avoids bombarding the body
by 18%. with calories during inactive parts of the day, which
seems to promote a lower BMI – as well as better sleep.
2QHVL]HGRHVQōWƓWDOO
THERE’S A LOT WE CAN TAKE AWAY from the Blue
Zones. Our overall lifestyle is crucial to our health, and
our diet is a large part of this, in particular the practice
of enjoying a wide variety of wholefoods in sensible
portions. Meanwhile, it’s not necessarily one specific
way of eating that we need to follow – each of the five
zones has slightly different diet habits, which confirms
WORDS: LAURA DAY. PHOTOS: GETTY, ISTOCK
there are various ways to eat well. The key, though, is
to base most of our meals on plants.
‘I’ve been surprised many times by research, but
maybe what surprised me the most was when we
realised the same diet that prevents, reverses and
treats heart disease is also the best anti-cancer diet, the
best anti-diabetes diet, the best obesity-fighting diet
and the best athletic performance diet,’ says Michael.
‘Mother Nature made this simple for us. Only the
wholefoods, plant-based diet is all of these… and more!’
S H O PPI N G
SHOULD YOU BE EATING MORE…?
T E I
It’s used widely in Indian cooking, but news of the health benefits of this
spice has recently broadened its appeal, says Melanie Leyshon
T
URMERIC IN HERBAL
TEAS and lattes – really?
The spice is turning up
in all sorts of recipes besides
curries. And it’s gaining
popularity not just for the
flavour and colour it adds to
dishes (it’s well known for
giving curries their bright
yellow-orange colour – and,
yes, it stains hands and
tablecloths badly), but also
for its anti-inflammatory and
antioxidant benefits.
In fact, the perceived
benefits of this spice, dubbed
‘Indian saffron’, are plentiful.
It’s actually the yellow pigment
in turmeric, called curcumin,
that’s thought to bring about
so many health benefits.
Research shows these include
helping with Alzheimer’s
disease, rheumatoid arthritis,
inflammatory bowel disease – and it
may also help to lower cholesterol.
The potential for
cancer protection
THERE MAY EVEN BE a role for this
spice in helping to protect against
or treat cancer. Ancient ayurvedic
medicine reveres turmeric, and
now emerging research on its
anti-cancer and carcinogen-
blocking powers looks promising,
says Cancer Research UK.
So far trials have been mainly
lab based, but there is cause for
more trials on humans. Curcumin
seems to be able to kill cancer cells
and prevent more from growing,
with the best effects seen with
breast cancer, bowel cancer,
20 HEALTHY FOOD GUIDE JULY 2016
stomach cancer and skin cancer
cells, says Cancer Research UK.
New York physician and author
Michael Greger is getting excited
about this ‘potent stuff’, too. ‘Since
1987, the National Cancer Institute
has tested more than 1,000
different compounds for cancer-
preventing activity,’ says Michael.
And guess what? ‘The most
promising is curcumin,’ he says.
Fresh, powdered
or supplements?
IT’S HEARTENING to know these
results aren’t based on using fancy
turmeric supplements, but on
bog-standard powder. Doses used
in human studies have ranged
from tsp up to 2tbsp a day, says
Michael. Indian writer and TV
chef Anjum Anand says that
from a cook’s point of view,
using the powdered version
from your local supermarket
is as good as fresh, too. This
‘super spice’ is considered
‘top of the pyramid’ in India,
says Anjum.
Make it milky
ANJUM MAKES a traditional
milky drink when she’s feeling
poorly, and it’s this type of
drink that’s catching on in
fashionable cafés. ‘Heat ½tsp
turmeric per glass of milk
along with pinches of black
pepper, cardamom pods
and ginger slices,’ she says.
‘Bring to the boil, then cool
and strain. Serve warm,
sweetened with a little honey.’
Don’t omit the black
pepper – it boosts absorption of
curcumin, explains Michael. ‘Even
the smallest pinch can significantly
boost curcumin levels in blood,’ he
says. That’s why curry powders also
contain black pepper. And a little
fat helps, too. Hence the ghee in
curries (although we recommend
using unsaturated fat options such
as sunflower or olive oil).
How to eat more of it
ADD TURMERIC TO omelettes,
soups and lentil dishes, too. ‘A
friend puts it in fresh pasta dough
to give it a lovely colour,’ says
Anjum. ‘Even easier, add it to the
PHOTO: ISTOCK
water when cooking rice or mix into
salad dressings. I’ve even known
people who sprinkle it into porridge.’
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INCHES
LOST
GAINS!
Six months ago, a group of HFG
readers set out to trim their belly
fat and shrink their waistlines.
We’ve caught up with them to
see if they’ve won the inch war
A
S REGULAR HFG READERS
KNOW, losing weight is all
about focusing on the long
term, not on those faddy
diets where you lose 7lb in a week,
then put it all back on a few weeks
later. And experts confirm losing fat
from around your waist
isn’t only about
looking
THE RESULTS
better, but itt has important
p health
benefits. That’s why our Get
Waisted challenge focuses on
losing inches rather than pounds.
MIDDLE MANAGEMENT
Losing belly fat lowers your risk of
lifestyle diseases because ‘visceral’
fat around the belly area wraps itself
around your organs – liver, pancreas
and intestines – and increases insulin
resistance. This makes you more at
risk of type 2 diabetes, heart disease
and certain cancers (see p27). It
can also have an adverse effect on
hormones such as oestrogen.
Six months ago, we challenged
readers to lose inches from their
waists by following – mostly! – a
healthy, well balanced diet and
cooking mainly HFG recipes. Turn the
page for their final measurements,
along with their top inch-loss tips,
which helped them along the way,
plus advice from our experts.
So did they Get Waisted?

TO FIND OUT MORE AND TAKE YOUR OWN GET WAISTED

CHALLENGE, GO TO healthyfood.co.uk/getwaisted
 ^I’ve worked out how to stay
feeling fuller for longer_
^The motivation you get from doing
a class really keeps you going_
Before Before

SARAH GARY
ALCOCK HUNTER
Age: 31 Age: 45
Waist before: Waist before:
40in (101.5cm) 42in (107cm)
Waist after: Waist after:
35in (89cm) 35.5in (90cm)
WAIST INCHES WAIST INCHES
LOST LOST
5 (12.5cm) 6.5 (17cm)

QEat protein with every Q Get out there Find out

meal It’s a sim
mple rule,
but it has help ped stop
me snacking. Instead
of cereal for bbreakfast
I usually havee eggs on
wholemeal toast – I
poach them or fry them
in a little spraay oil. For
lunch I’ve swapped d my
usual ham sandwiches
for a chicken salad. I also
added natural yogurt to
my diet (I’m aware now
of the sugar in fruit-
flavoured yogurts). All
these changes have
made me feel fuller for
longer. I also find that
when I drink more water
MY FAVOURITE healthyfood.co.uk RECIPE:
Tomato and potato fish bake
I snacck le
less
sss as ’m
probably
b bl jjust thirsty.
hi I’ll
have a handful of brazil
nuts if I feel like a snack.
Q Make Saturday morning
a time for exercise It helps
you stay focused so you
don’t lose motivation
over the weekend. After
exercise I’ll have toast
with peanut butter to see
me through to lunch.
what’s going on in your
community and get
motivated! I live in a
small village in Suffolk
where there are fields for
miles around. For years
I’ve just sat in my garden,
but one day I decided to
find out what was beyond
the fence, so I set off
walking and reached the
next village about four
miles away. Go exploring,
then look at your phone
and you’ll probably have
clocked up 20,000 steps!
Q Find a sponsor You can’t
give up when people are
putting their hands in
their pockets for you. So
far I’ve raised about £400
MY FAVOURITE healthyfood.co.uk RECIPE:
Honey mustard chicken with sweet potato cakes
for St Elizabeth Hospice
in Ipswich, which has
kept me motivated to
carry on.
QWatch portions I bought
some measuring cups,
which really helped.
Don’t fill your plate with
rubbish – get fruit and
veg on there instead.
QJoin an exercise class
The motivation you get
from doing a class really
keeps you going.

24 HEALTHY FOOD GUIDE JULY 2016

 H E A LT H

^The calorie content of everyday

foods can be an eye opener_
^your
Train yoursself not to bolt down
food – learn to savour it _
Before
ef re Before

LOUISE CHRISTINE
TRENWITH WILKINSON
Age: 28 Age: 57
Waist before: Waist before:
41in (104cm) 40in (101.5cm)
Waist after: Waist after:
38in (96.5cm) 35in (89cm)
WAIST INCHES WAIST INCHES
LOST LOST
3 (7.5cm) 5 (12.5cm)

Q Go online If you’re Q Exercise early I know

going to a restaurant,
check the menu before
you go and decide what
you’ll be eating. That
way, you won’t be caught
offguard and make an
unhealthy choice. For
instance, Nando’s lists
the nutrition for all its
dishes and when you see
that the chicken breast
is 330 calories compared
with 651 calories for
10 chicken wings, it’s
a huge difference.
Q Drink more water I used
to grab a snack when
I felt hungry, but now I
have a glass of water or
cup of tea with skimmed
milk instead. I find this
MY FAVOURITE healthyfood.co.uk RECIPE:
Strawberry fro-yo
that if I get out for my
walk first thing in the
morning I’ll be more
conscious of what I
choose to eat for the
rest of the day. If I leave
usually heads off it until later on I find
temptation. I’ve also cut ‘life’ gets in the way.
out sugary drinks – I was Exercising has made a
shocked to learn there huge difference to my
were 9tsp sugar in a can stamina, too – I can now
of normal cola. run up my park steps
Q Shop differently Towards (114 in total) without
the end of the challenge, stopping!
I started to avoid the Q Slow down Sit at the
biscuit aisle (one of my table and take the time
downfalls) and stocked to appreciate food. My
up on canned fruits in dietitian and I chatted
juice, which I decant into about using as many
containers and keep in senses as possible to
the fridge for snacks.
MY FAVOURITE healthyfood.co.uk RECIPE:
Chipotle beef stew with polenta
savour the flavours,
textures and aromas of a
meal. Slow down when
eating and put your
knife and fork down in
between mouthfuls.
Whether you’re a busy
parent or at work this
doesn’t always happen
– we often bolt our food
down. But I’ve found it’s
something that becomes
second nature if you
practise doing it.

JULY 2016 HEALTHY FOOD GUIDE 25

 ^I no longer turn straight to food
when I’m feeling stressed_
WENDY
MOORE
Age: 51
Waist before:
43.5in (110.5cm)
Waist after:
41in (104cm)
WAIST INCHES
LOST
2.5 (6.5cm)
Q Work out what caus
ses you
to overeat. For me,, it’s
stress, especially while
w the motivation you need to keep going. Interestingly,
I’ve been studying g.
I’ve found colourin ng
books help me relaax
and distract me fro om
snacking. I also listen
ten to
a 10-minute meditation
app, with sounds of the
sea, to calm me.
Q Serve yourself a smaller
portion for dinner – then
save the rest to have for
lunch the next day.
Q Write everything down. I
found this really helpful
as I could see what I’d
eaten in black and white.
Planning ahead is
crucial, too. For instance,
I prepare a batch of
MY FAVOURITE healthyfood.co.uk RECIPE:
Chicken and leek filo pie
26 HEALTHY FOOD GUIDE JULY 2016
vegetable soup in
advance so it’s ready
when I get home. Before,
I’d just raid the fridge.
Q Increase your exercise I’m
now doing two aerobic
classes a week and have
added in a pilates class
once a week to tone up.
When I do all three
classes I find I lose
weight regularly. Having
lost fat from around my
middle, my diabetes
nurse says I don’t need
to go on to medication,
which is fantastic.
INCH-LOSS ADVICE
from our EXPERTS
Ready to embark on your own Get
Waisted challenge? We asked our
dietitians and nutrition experts for tips
Q Take a photo of yourself in
your underwear This photo is just
for you! The most powerful thing you
can do on your health journey is to face
reality and take action. First you have to
TRACY KELLY, know where your body is now and figure
consultant out where you want it to be. People
dietitian and
often squirm at this, but you need to
wellness
coach at The learn to love your body now. Why?
Percolator Because we always take better care of
(thepercolator. people and things that we love. Part of
co.uk) caring for your body involves eating
nourishing foods. I’d encourage you to take photos
regularly so you can chart your progress as you
become more radiant, leaner and fitter.
Q Once you control your mind, you can
conquer your body This could be your turning
point. Work out what you truly want, imagine it, feel it,
believe it’s possible. Keep sight of your end goal. Be
clear about why it’s important to you – this will give you
the mind likes to solve a puzzle – and this journey is like
a puzzle – so your mind will help you achieve what you
once thought was only a wish. You can do this!
Q Put all your snacks for the day on a
plate so your brain has a chance to register what you’ve
eaten. Mindlessly snacking can mean you eat more
calories than you had planned and you will lose the
calorie battle. Although I’m not a fan of obsessively
counting calories, they do count, so making wiser
choices and tricking your mind can help you achieve
your goals. Remember to keep those pistachio shells
and chocolate wrappers where you can see them as a
reminder of how much you’ve already eaten.
Q Master a new healthy recipe It will add
variety to the week’s meals and over time can reduce
your waistline. Involve your family and make it fun. If
you’re time-poor, why not cook enough for a few meals
and freeze portions for later? There are plenty of quick,
easy and nutritious recipes to tantalise your taste buds
in this issue and online at healthyfood.co.uk.
 H E A LT H

Q Pack protein into each meal It keeps you The health

Before
fuller for longer, expends energy to burn it and keeps benefits of
your muscles strong. This is more important as we get losing belly fat
older as losing muscle is a natural consequence of It’s well recognised
ageing. When you lose weight you want to lose fat, but that weight around
not muscle. Losing too much muscle can affect our DR DAWN the middle (the
chances of living independently, so eating well and HARPER ‘apple’ shape) is
HFG expert
exercising will help to slow the muscle decline and make more risky in terms
and GP
you leaner at the same time. of health problems
Q Re-arrange your than weight that’s carried on the
QDrink yourself cupboards so the hips and thighs (the ‘pear’ shape).
smarter and leaner healthier food is the first In fact, if we were to take two
No need for weird teas – just people with an identical body mass
water. Keeping your body well
thing you see and easiest index, with the only difference being
hydrated with at least 1.5–2 to reach. This will mean where they carried excess weight,
litres water a day will improve it’s easier for you to the person with the apple shape
your decision making, reduce would be at significantly greater risk
make healthier choices
fatigue and also promote of developing type 2 diabetes, heart
healthier skin and joints. Get into the habit of drinking disease, high blood pressure and
water consistently throughout the day – don’t wait until stroke than the pear-shaped one. In
you feel thirsty. Try adding lemon, cucumber or fresh men, an extra 4in (10cm) on the waist
mint for variety. Drinking also keeps you feeling fuller. also increases the risk of aggressive
prostate cancer by 13%, according
Q Prioritise exercise Being active has so to a new European-wide study.
many health benefits. It keeps your heart and bones I think of weight around the
strong, improves insulin sensitivity (reducing your risk middle as active fat. It’s like a factory
of type 2 diabetes) and lets the feelgood endorphins producing chemicals that increase
kick in, so you actually feel better. Recent studies show our risk of disease, while weight on
it can even make you smarter! If you’re short of time, the hips and thighs is more like a
try 15–20 minutes of HIIT (high warehouse, simply storing excess
intensity interval training) or Q Don’t eat on the go. supplies for when they’re needed.
simply put on your trainers People who do tend to eat
and start getting in those
more, feel less satisfied – Q The figures to know
steps. Fresh air and exercise The link is indeed so strong
are a winning combination. and don’t give their brain that GPs often rely on waist
Factor movement into your a chance to register what circumference alone as an indicator
commute, such as walking they’ve eaten. Sit down of potential future health issues.
in to work. When combined Women should have a waistline no
AS TOLD TO LAURA DAY. PHOTOS: ISTOCK, GETTY, MAXIMUS/IAN PARRY

with great food choices,

and enjoy your meal, greater than 80cm (31.5 in) and
exercise can accelerate your preferably away from your men no greater than 94 cm (37in).
weight loss and shift those smartphone or laptop For men of Asian descent, who are
crucial inches. at increased risk, these numbers are
smaller – the figure to stay below is
Q Swap your chair for a gym ball or 90cm (35.5in).
standing desk Studies have now shown that
too much sitting time can take years off your life. Using
a Swiss ball, however, improves your spinal posture,
Thanks to the health and fitness
strengthens your core and tightens your abs. Or ask
instructors at findmy.fitness for their
for a standing desk – most are adjustable, so you
help throughout this challange. Find a
can use it for just part of the day. If your employer
class near you on their website. Thanks
won’t budge on this, make sure you stand up and
also to Jawbone for providing each of
move around regularly, especially if you’re desk
our candidates with a fitness tracker.
bound most of the time.

JULY 2016 HEALTHY FOOD GUIDE 27

hfg
CASE
STUDY JOURNEY BACK TO GOOD HEALTH
Eating better has helped me
CONTROL MY SYMPTOMS
One in 10 women in the UK suffers from PCOS, a condition
that affects fertility, body weight and insulin resistance
I was first aware
something wasn’t
right when I was
12, after I had started my
periods. They were very
irregular and I only had two
to four a year. This was
followed by unexplained
weight gain, water retention,
severe food cravings after
eating, mood swings and
low energy.
Over the next few years
I did everything I could to
improve my symptoms,
including changing to what
I thought were healthier
diets and going on the Pill.
Unfortunately this made
no difference. Instead, I put
on another stone and a half
– that’s when I realised I
needed to get checked out.
Testin times
AT THE AGE OF 17 my
doctor sent me to have an
ultrasound on my ovaries.
Although the first scan
found nothing, a second
showed up cysts and I was
diagnosed with Polycystic
Ovary Syndrome (PCOS).
After being told there was
no cure, I decided to find
ways to help regulate my
symptoms through my
diet and lifestyle. The diets
that I’d previously thought
were healthy were, in fact,
28 HEALTHY FOOD GUIDE JULY 2016
very high in carbohydrate
and higher-GI foods. I was
told this had caused havoc
with my blood sugar levels
because I had insulin
resistance, which is common
Suzie in PCOS sufferers.
Weeks My GP recommended I try
AGE 22 reducing my carbohydrate
intake. Unfortunately, I took
OCCUPATION
Sales this advice too far and
executive completely cut them out,
and I ended up feeling
CONDITION
Polycystic worse. I still tend to eat
Ovary fewer carbs than an average
Syndrome healthy woman, but I’d
never cut them out again.
The ri ht balance
NOWADAYS I make sure
I eat three balanced meals a
day plus two to three snacks
– I aim to eat every three
hours to regulate my blood
sugar levels. I have a lot of
fruit and vegetables, choose
lean meat and low-fat dairy
products, limit sugary and
fatty foods – and make sure
the fats I do have are the
healthy varieties found in
avocado, olive oil and nuts.
I think the diet change
that has had the biggest
positive impact on my PCOS
is eating foods with a lower
GI. For example, I swapped
white bread for rye or
wholegrain, white potatoes
for sweet potatoes and
white rice for brown.
Lower-GI foods cause less
insulin to be released, which
is good because insulin
increases testosterone
production. So by reducing
the foods that trigger the
rapid release of insulin,
I‘ve reduced the symptoms
associated with raised
testosterone – including the
irregularity of my periods –
and improved my insulin
sensitivity at the same time.
Lookin ahead
I NOW FEEL I can manage
my condition effectively.
Eating better and exercising
a lot more has got me back
to a healthy weight and has
really helped control many
of my symptoms.
I know that having to
deal with PCOS throughout
my life will be a constant
battle as this condition
doesn’t just cause weight
gain, but it also makes food
cravings much stronger.
I’m confident, though, that
getting my approach right
early on will mean it’ll be
easier in the future.
Even though it takes a lot
of effort and commitment,
I’m willing to put in the time,
as it’s so important
for my future health
and fertility.
 HEALTH

^Going low-GI
has had the
BIGGEST
POSITIVE
IMPACT on
reducing my
symptoms_
AS TOLD TO: ROSE CONSTANTINE SMITH. PHOTOS: GETTY, ISTOCK, POSED BY MODEL

JULY 2016 HEALTHY FOOD GUIDE 29

GET YOURSELF CHECKED OUT…
HFG expert
GP Dawn
Harper says:
IT’S NOW
ESTIMATED
that around one in 10
women in the UK have
PCOS, although according
to some sources the figure
may be even higher.
You may typically have the
symptoms listed on the right,
but not necessarily all of
them. I’d encourage anyone
with a selection of these
symptoms to see their GP.
A diagnosis is made
following blood tests and an
ultrasound if at least two of
the following are found:
O Multiple cysts on the ovaries
O An imbalance of hormones
and, in particular, a higher
than normal level of the male
hormone testosterone
O Failure to ovulate regularly.
Waitin ame
SADLY, Suzie’s experience of
waiting years for a diagnosis
isn’t uncommon. One result
of this is that women with
PCOS become resistant to
the effects of insulin, so
they’re more likely to
develop type 2 diabetes
and all the health problems
associated with this
condition, such as high
blood pressure, high
cholesterol, heart disease
and even stroke.
Weight gain is a real
problem for women with
PCOS and carrying excess
weight can make insulin
resistance worse, so it’s easy
to see how women get into
a vicious circle. Suzie has
done really well to turn
30 HEALTHY FOOD GUIDE JULY 2016
Could you
things around by making be suffering
changes in her lifestyle. from PCOS?
Women with PCOS often The signs and
find that it’s harder for symptoms usually
them to lose weight but it’s become apparent
certainly worth persevering
in our late teens or
because if, like Suzie, they
early 20s. PCOS is
can get their weight under
control, the other health a condition that
problems also improve. often runs in families
and is caused mainly
by abnormal
^Failure to diagnose hormone levels,
including insulin.
PCOS can in turn lead to
TYPE 2 DIABETES and its SOME KEY SIGNS
TO LOOK FOR
associated health risks_ O irregular cycle or no
periods
O difficulty getting
pregnant
NEED TO TALK?
You may find it helps to O excessive hair growth
(hirsutism) on your face,
connect with other women
chest, back or buttocks
with PCOS. Verity, a charity
that provides support for O weight gain
women diagnosed with O hair loss or thinning
PCOS, provides useful from your head
information plus helpful
O oily skin or acne
discussion forums. Find out
more at verity-pcos.org.uk.
An ultrasound
test is used
for diagnosis
 HEALTH

HOW DIET AND EXERCISE CAN HELP

Women with PCOS may suffer weight gain, low blood sugar levels after eating,
sugar cravings, tiredness and signs of cardiovascular disease. Fortunately,
there’s a lot you can do to help yourself, says HFG nutritionist Amanda Ursell

Three thin s that affect your eatin choices

INSULIN
RESISTANCE
The majority of
women with PCOS
have severe insulin
resistance. This happens when
our body resists (or, you could
say, becomes ‘deaf’ to) the
normal actions of insulin and
starts secreting more and more
to overcome the situation.
BODY WEIGHT
While it’s possible
for women of
normal weight to
have PCOS and
insulin resistance, carrying extra
body weight increases the
likelihood. Eating fewer, better
quality calories and burning
more through activity is a great
way to help reduce your risk.
BLOOD SUGAR
A cornerstone of
managing PCOS
is adopting a
low-GI style of
eating. This involves choosing the
types of carbohydrates that raise
blood sugar levels slowly after
you eat them and combining
them with foods that help this
process further still.

The best foods to help with PCOS

LEAN FRUIT LEMON GOOD
PROTEINS AND VEG JUICE OILS
It’s very Choose Along Olive and
important low and with lime rapeseed
to include medium juice and oils give
protein-rich foods such GI varieties, such as vinegars, this helps slow us ‘good’ fats that
as fish, lean red meat, apples, pears, medium- the rate our stomach help to make meals
chicken, eggs, game ripe bananas, peaches, empties, slowing the palatable and, again,
and turkey, plus berries, apricots, speed that carbs are lower the speed at
vegetarian alternatives plums, green leafy digested. Add lemon which carbohydrates are
like soya bean curd, veg, onions, tomatoes, juice to dishes as you digested and appear in
tempeh, nuts, seeds and peppers, green beans, cook, lime wedges to the blood as sugar. Go
pulses. These are vital carrots, cauliflower, water to have with your steady, though, as all
for general health, filling aubergines and meal and vinegar to oils are high in calories
us up and helping to mushrooms. low-fat salad dressings. so use in small amounts.
slow digestion of a
meal, which tempers STARCHY MILK CEREAL
blood sugar level rises VEG AND AND GRAINS
after we’ve eaten. PULSES YOGURT Opt for
Sweet Even lower-GI
potatoes, though choices
corn on the cob, red these contain natural such as oats, barley,
kidney beans, baked sugars in the form of quinoa, wholewheat
beans, butter beans, lactose, they have a low pasta, brown tortilla
lentils and chickpeas are GI. To keep calories wraps, sourdough
all lower-GI choices. The down, go for low-fat bread, pittas and
soluble fibre in pulses versions without added granary breads. These
especially helps to sugars as part of a require less insulin after
balance post-meal low-GI eating plan. eating than high-GI
blood sugar levels. choices such as white
bread and croissants.

JULY 2016 HEALTHY FOOD GUIDE 31

 EXP
TIPESRT
to ta
awayke

TRAVEL TIPS
for
RESTRICTED
DIETS

Don’t let special
dietary needs get
in the way of a great
holiday. Follow our
10-point guide for a
happy trip, knowing
you’ll be eating well
– and safely
1 PLAN YOUR
IN-FLIGHT
FOOD
‘If you’re flying with an airline
that serves a meal as part of
the ticket, check with your
airline to see if they cater for
special dietary requirements,’
says HFG dietitian Helen Bond.
‘British Airways, for example,
has options such as low
lactose, gluten intolerant, low
salt, low fat, vegetarian and
vegan, but you need to book
in advance.’ Find out more by
clicking on Food and drink at
britishairways.com.
Peanuts are no longer
routinely served these days,
but they may still be handed
out on some flights. As even
traces of peanut protein on
tray tables and seat belts, for
example, can pose a problem
if you have an allergy, it’s
worth checking your airline’s
policy well in advance – if you
forget, mention it to the cabin
crew as you board.
2 WARN YOUR
HOTEL
ABOUT YOUR
REQUIREMENTS
If you’re staying in a hotel or
an all-inclusive resort, don’t
make your choice until you’ve
checked they can be flexible
about food. ‘If you’ve already
booked, call and ask if they’re
used to dealing with allergies
and intolerances,’ suggests
Helen. ‘You could even ask to
speak to the chef.’
3 PACK
SNACKS
Don’t rely on finding snacks to
suit your diet at train stations,
service stations and airports.
Take some with you even if
you’re on a short journey.
‘Don’t forget you could get
stuck in traffic or your flight
could be delayed,’ says Helen.
‘It’s worth taking a small
supply of gluten-free bread or
dairy-free milk if you need
these, in case the shops are
closed when you arrive at your
destination (but don’t forget
you can’t carry any liquid over
100ml in hand luggage)’.
4 RESEARCH THE AREA
Before you travel, go online to find out
what’s on offer in the restaurants and
cafés in the area you’re visiting. Many will
have websites with menus you can check (or
you could email directly). Social media can
be really handy for this, so try asking on
Twitter or Tripadvisor. It’ll save time and
trouble when you arrive at your resort –
leaving more time for rest and relaxation.
5 LEARN
THE
LINGO…
Look up key words in the local
language before you go –
terms such as gluten, lactose,
carbohydrate, vegetarian,
vegan, allergic and the food
you’re allergic to. If you know
a native speaker, ask them
to write down some useful
sentences you can show
in restaurants and shops.
Some countries have a
different understanding of
vegetarianism, for example,
so you’ll want to be very clear.
H E A LT H
6 …OR BUY
TRANSLATION
CARDS
Allergy UK sells laminated
translation cards that can
cover 70 different allergens
and 36 different languages.
For £15, you get a set of three
credit card size cards in your
language of choice, with
English on the reverse. One
is a general allergy alert;
one an emergency alert; and
the other is for showing in
restaurants. Visit allergyuk.
org/getting-help/translation-
cards or call 01322 619898.
7 CHECK FOOD
LABELS
Read on-pack labels, just as
you would at home (this is
where it’s useful to translate key
words before you go – see left).
‘Packaged foods in the UK and
all EU countries are covered
by the same food labelling
legislation,’ explains Coeliac
UK’s Norma McGough. This
means foods sold in any EU
country must highlight any of
14 specific allergens in the
ingredients list if they’re found
in the food. Those that must
be labelled by law include
egg, milk, fish, shellfish,
molluscs, peanuts, tree nuts,
sesame seeds, cereals
containing gluten, soya,
celery and celeriac, mustard,
lupin, sulphur dioxide and
sulphites. ‘Manufacturers must
list all deliberate ingredients
in the ingredients list,
regardless of the amount
used. When it comes to
gluten, they must emphasise
the particular grain – for
example, wheat, rye, barley
or oats,’ says Norma.
JULY 2016 HEALTHY FOOD GUIDE 33
H E A LT H

TRAVEL EXTRA
It’s a good idea to take a just-in-case kit.
‘Pack any medical or complementary health
supplies you rely on in the event that you do
have something you shouldn’t eat,’ says GP
and HFG expert Dawn Harper. ‘For example,
if you use an EpiPen, make sure it’s in date
and you have a spare in your hand luggage.
Take plenty of your usual medication and
source details of local pharmacies, doctors
and hospitals in advance.
‘If flying, check if you’ll need documentation
to travel with medication or needles (your
airline’s website will tell you),’ she adds. ‘If
intolerances cause digestive flare-ups or skin
or mouth reactions, pack any digestive aids or
anti-histamines that usually offer you relief.’

*REMEMBER THE 100ML LIQUID ALLOWANCE APPLIES UNTIL YOU’RE THROUGH AIRPORT SECURITY. WORDS: HANNAH EBELTHITE. ILLUSTRATIONS: ISTOCK
8 PREPARE FOR
LOW BLOOD
SUGAR
If you have diabetes and need
snacks to keep your blood
glucose levels up, pack extra
when travelling. ‘Individually
wrapped biscuits, crackers,
cereal bars or fruit buns will
see you through long journeys,
stopovers and delays,’ says
dietitian Tracy Kelly. ‘Don’t
forget to take your glucose
tablets or emergency sugary
drinks* in case of hypos, too.’
help you find somewhere
local to eat out (it’s worth
visiting coeliac.org.uk to
watch videos on how to get
the most from it). While it’s
10 TAKE
YOUR
RECIPES!
Self-catering doesn’t have to
be a chore… ‘Use your holiday
Diabetes UK has also produced best for UK holidays, there’s as an excuse to try as many
a handy travel guide – still lots of advice you can use new foods and flavours as you
download it at diabetes.org.uk. abroad (note that to access can,’ says HFG recipe consultant
some of the app’s tools you’ll Phil Mundy. ‘Read up on local

9 DOWNLOAD
A FREE
APP FOR
SPECIAL INFO
You can download Coeliac
UK’s Gluten-free On The Move
app for free from the App
Store or Google Play. There’s
a food and drink directory,
barcode scanner, gluten-free
checklist to help you read
labels and a venue guide to
need to be a Coeliac UK
member). ‘We also have
leaflets with information and
tips for local cuisine and
labelling legislation for over
45 countries,’ says Norma. Go
to coeliac.org.uk/travelguides.
‘Where the country has its
own coeliac society, its
contact details are included
so you can get in touch in
advance for local information.’
specialities, so you know what’s
in them, then try out some new
recipes.’ Find inspiration at
healthyfood.co.uk (print a few
or make a digital file of your
favourites to access on your
smartphone or tablet). Check
out our Recipe Collections,
too, such as 100 Gluten-free
Recipes or Diabetes Diet Plan,
available from the App Store
or Newsstand). Happy eating!

34 HEALTHY FOOD GUIDE JULY 2016

 P R O M OT I O N A L F E AT U R E

HEALTHY
HYDRATION
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DIET W TCH
GAPS
the diet trend
that could
cost lives
A new diet is being touted as a cure
for a range of conditions, including
autism and ADHD. But many experts
argue it’s downright dangerous, warns
registered dietitian Zoe Connor
C
HANCES ARE you haven’t yet
heard of the latest diet craze,
GAPS (Gut and Psychology
Syndrome). But, thanks to food
bloggers the Hemsley sisters, whose
recent Channel 4 show Eating Well
Zoe Connor with Hemsley + Hemsley revealed
is a leading them to be supporters of the plan,
paediatric awareness of it is growing.
dietitian who GAPS is the invention of
specialises Dr Natasha Campbell-McBride,
in working a Russian neurosurgeon based in
with Cambridge. Although medically
children qualified in Russia, she’s not
who have licensed to practise medicine in
conditions the UK. She does, however, practise
such as as a nutritional therapist, and
autism. She launched her first book Gut and
has over a Psychology Syndrome in 2004.
decade of
experience What’s the theory?
working within DR CAMPBELL-McBRIDE claims the
the NHS and
GAPS Diet helped cure her son of
independently.
autism. She proposes that digestive
problems underlie a range of
disorders in children and adults, from
autism, attention deficit disorder,
dyspraxia and dyslexia, to bipolar
disorder, OCD, schizophrenia,
depression, eating disorders,
asthma, eczema and allergies. If
you replace foods that are hard to
digest (or that damage the gut
flora) with nutrient-dense foods,
she claims, the intestinal lining will
have a chance to ‘heal and seal’.
What the diet involves
IT’S A COMPLICATED plan with three
parts. The Introduction Diet is the
optional (but highly recommended)
first part. It has six stages, which
take from a few weeks to a year
to complete. You can only eat
homemade meat or fish stock and
homemade vegetable soups (from
a list of allowed vegetables) along
with water, ginger/mint/camomile
tea, probiotics and ‘probiotic foods’
such as sauerkraut, yogurt and kefir.
You then gradually introduce the
following: raw organic yolks, stews
based on meat and veg, fermented
fish and homemade ghee; then
avocado and pancakes (made from
nut butter, eggs and squash); then
grilled/roasted meats, olive oil,
juices and bread made from nut
flour; then cooked apple, lettuce,
carrot, tomato, onion and cabbage;
and finally raw apple, some other
allowed fruits, and allowed
homemade baked sweet goods.
After the Introduction Diet you
switch to the Full GAPS Diet (see
right). This leaves a very restricted
diet of meat, fish, liver and other
organ meats, eggs (with raw yolks),
fruit, veg, butter, nuts, seeds, nut
and seed milks, unprocessed salt
and unprocessed honey.
After you’ve been symptom
free for at least six months, foods
are reintroduced one by one in
small amounts.
So why should it work?
IF YOU HAVE a previously
undiscovered food hypersensitivity,
avoiding that food will remove
troubling symptoms. Also, the
 NUTRITION

process of making a dramatic

change to eating habits can have a
marked placebo effect. Furthermore,
research is increasingly showing
that our gut flora has a lot to do
with our health. However, that
doesn’t mean this diet is necessary
– or anything more than a confused
collection of exclusions.
The dangers…
I’VE SUPPORTED a number of
people who have tried the diet –
mostly parents who have tried it on
children with autism spectrum
condition. Most don’t get past the
first week. But I’ve had to consider
referrals for safeguarding when a
child’s growth has faltered on this
diet, or when I’ve been concerned
about risks of deficiencies. I’ve even
heard of a child who ended up in
intensive care a couple of years
ago, a few weeks into this diet.
A major issue is that children with
autism and other special educational
needs and disabilities often don’t
accept new foods well and may
already be nutritionally vulnerable,
so they’re at even higher risk of an
inadequate intake on the GAPS Diet.
THE VERDICT
There is no evidence that Gut
and Psychology Syndrome exists,
nor that any of the disorders
mentioned are gut-based. The
theory is conjecture, not fact.
The Introduction Diet is
basically a ‘few foods exclusion
and reintroduction’ diet, which is
commonly used by dietitians to
uncover food reactions. But the
foods selected here aren’t the
ones normally chosen, and claims
that the specified foods ‘heal and
seal’ the gut aren’t evidence based.
The poor range of foods leaves
a nutritionally inadequate diet.
The introductory stage provides
well below the recommended
nutrient intake for vitamins,
minerals and protein (as well as
calories), putting people at risk of
malnutrition. I would limit the
time on this very restrictive
phase to a couple of weeks at
most, but the diet recommends
this phase could take up to a year!
The foods to avoid on the Full
GAPS Diet seem to be a random
selection. This diet is low in
carbohydrates, relatively low in
calories and potentially very high
in vitamin A. Again, the scientific
basis for this isn’t sound.
Worrying gut symptoms
are dismissed by the author,
with no warnings of when
to get medical help. She also
recommends ignoring advice to
take supplements that have been
prescribed. Her advice on diet in
pregnancy and infancy contradicts
government food safety guidance
– for example, liver intake in
pregnancy is not recommended
in the UK, and raw eggs are not
recommended for infants and
young children. Much of the
medical advice given is not in line
with standard medical practice
and, worryingly, the author gives
dangerous advice on eating
disorders and proposes they can
be treated with the GAPS Diet.

My advice is to steer clear of

THE FULL GAPS DIET the GAPS Diet and anyone who
It’s recommended the Full GAPS Diet is followed for two advocates it. It puts the vulnerable
years. During this time the list of foods to avoid includes: at risk of nutrient deficiency and
O all grains (wheat, rice, syrups and anything overload. If you have concerns
corn, rye, oats, quinoa, containing these about your gut health or wish to
millet, spelt, buckwheat) O breakfast cereals (it’s try exclusions or additions to
O starchy veg (potatoes, actually recommended your diet, contact your GP and
parsnips, sweet potatoes) these are cut out of the request a referral to a registered
O milk (although you diet for ever) dietitian (or find a private one at
can have hard cheese, O aspartame freelancedietitians.org).
natural yogurt, kefir O alcohol (although
and butter) adults can have a good I worry real harm can be done
O soy and anything made quality wine with meals) by following this diet and that in
out of it O canned and vulnerable people, particularly
O beans and other pulses processed foods young children, it could be fatal.
(except haricot beans, O fruit juices (unless If you are – or know someone who
which are allowed if freshly pressed) and is – already trying this plan, please
PHOTOS: GETTY

cooked at home) soft drinks don’t panic, but do go and get

O sugar, molasses, O coffee medical help to ensure your diet
is safe, or advise them to do so.

JULY 2016 HEALTHY FOOD GUIDE 37

 JULY ALL ES
RECIPand
triedsted
te

IF YOU ONLY MAKE

ONE THING...
^ It wouldn’t be high
summer without those
barbecue aromas.
Make yours lean and
delicious with our
Persian beef skewers
_
(p56) melanie
leyshon editor

38 HEALTHY FOOD GUIDE JULY 2016

 R EC I PE S

RECIPE INDEX
SMOOTH AM 62 Speedy ‘fried’ rice 381kcal
p75
44 Banana, nut and berry 63 Ham and vegetable pitta
blast 290kcal pizzas 384kcal
45 Minty mango
refresher 189kcal FILO PASTRY
45 Green ginger buzz 118kcal 64 Raspberry and hazelnut
filo tarts 63kcal
WEEKNIGHT DINNERS 64 Med-style chicken and
47 Warm caprese veg pie 588kcal
pasta 425kcal 64 Spicy prawn triangles 88kcal
47 Miso chicken and soba
noodle salad 477kcal BARBECUE FOOD EXTREME MAKEOVER
48 Beef tacos with fruity UPGRADED 66 HFG peach and berry
salsa 347kcal 56 Persian beef skewers with bakewell tart 227kcal
48 Fish with crushed minty bean salad 266kcal
potatoes and tomato 57 Spice-rubbed steaks with EASY ICE CREAM
and olive salad 333kcal jacket potatoes 400kcal 68 Raspberry cassata slice 126kcal
49 Lamb, lentil and 58 Grilled chicken with 69 Green tea and yogurt
mint salad 388kcal spicy mango salsa and ice cream 92kcal
black bean salad 341kcal 70 Mango, banana and ginger
CUTTING EDGE VEG 59 Spiced fish with carrot ice cakes 70kcal
50 Vegetable crisps and coconut salad 338kcal 71 Strawberry and balsamic
with chimichurri ice cream 144kcal
and tzatziki 115kcal 6PM PANIC
51 Spiced chickpea 61 Courgette, mint and feta NO-COOK TREATS
bakes 68kcal omelette 485kcal 75 Semi-frozen strawberry
52 Pesto platter 142kcal cake 194kcal
53 Cover recipe Summer salad FAST FOOD FOR TWO 75 Banana and strawberry
jar 481kcal 62 Spicy bean quesadillas 477kcal split 205kcal
TURN THE PAGE for dietitian Juliette Kellow’s monthly meal planner

Guide to recipe symbols & nutrition analysis

vegetarian 0.3g salt or less O Nutrition is calculated using
gluten free per 100g McCance and Widdowson’s The
dairy free Composition of Foods, Seventh
freezing symbol At least 6g fibre per 100g Edition, but may vary slightly
or 3g fibre per 100kcal depending on your ingredients.
450kcal or less for a main O All recipes are approved by
course; 300kcal or less for At least 20% of the calories Diabetes UK as suitable for people
breakfast; and 150kcal or less for come from protein with diabetes. O We use standard
a starter, snack, drink or dessert UK measurements, where 1tbsp
At least 30% of the RDA is 15ml and 1tsp is 5ml. O For
3g fat or less per serving gluten and dairy-free recipes, we
per 100g recommend you check all product
At least 30% of the RDA labels. O In vegetarian recipes with
1.5g saturates per serving cheese, use a vegetarian substitute
or less per 100g if you avoid animal rennet. O Our
PHOTO: ISTOCK

5g total sugars or less

1 The number of portions
of fruit and/or veg
per 100g contained in a serving
freezing symbol means a recipe
can be frozen for up to 3 months.
Thaw and reheat until piping hot.

JULY 2016 HEALTHY FOOD GUIDE 39

HFG’S WEEKLY
Juliette Kellow WEEKDAY MEALS
HFG NUTRITION CONSULT
CONSULTANT

^The keyy p47 p57

to healthy
eating
is to
enjoy it!!_

OUR MENU PLAN is

designed to help you
MEAT
lose around 1lb a week FREE
MONDAY TUESDAY
(and more if you have a BREAKFAST 264kcal BREAKFAST 233kcal
lot to lose). It includes Fruit salad made from ½ mango, 1 3tbsp unsweetened muesli with
at least five portions of slice cantaloupe melon and 1 passion skimmed milk and a handful each
fruit with a 170g pot fat-free Greek blueberries and raspberries
fruit and veg a day, and yogurt and 15g flaked almonds
two portions of fish SNACK 147kcal
SNACK 170kcal 170g pot fat-free Greek yogurt with
each week, one of them 1 skinny cappuccino and 1 slice 1 apple
oil rich. We also make wholegrain toast with 1tsp low-fat
sure you get enough spread and a scrape Marmite LUNCH 481kcal
1 serving summer salad jar (p53)
vital nutrients, such as LUNCH 497kcal
calcium. And, as we use Omelette made from 1tsp oil, SNACK 209kcal
2 beaten eggs, ½ chopped small 2 oatcakes with 30g reduced-fat
many of the delicious onion, ½ sliced red pepper and cheese and sliced cucumber
recipes in this issue, 1 boiled and sliced potato. Serve
there’s no deprivation with salad and 1 slice wholegrain DINNER 406kcal
bread with 1tsp low-fat spread 1 serving spice-rubbed steak with
involved. Over the jacket potato (p57)
page, you’ll find SNACK 90kcal
3 handfuls plain
suggestions for the popcorn TOTAL TOTAL
weekend and the kcal kcal
DINNER 425kcal
following weeks… 1 serving warm 1,446 1,476
caprese pasta (p47)

40 HEALTHY FOOD GUIDE JULY 2016

 R EC I PE S

DIET PLANNER
p51 p75 p48

WEDNESDAY THURSDAY FRIDAY

BREAKFAST 361kcal
1 serving minty mango refresher
(p45). Plus 5tbsp bran flakes with
skimmed milk
SNACK 184kcal
30g unsalted almonds
LUNCH 390kcal
1 wholemeal wrap filled with ½
avocado mashed with garlic, lemon
juice and chilli sauce to taste, ½
sliced red pepper and baby spinach.
Plus a 125g pot fat-free fruit yogurt
BREAKFAST 252kcal
2 Weetabix with 1 banana and
skimmed milk
SNACK 115kcal
1 skinny cappuccino and
1 nectarine
LUNCH 542kcal
1 large jacket potato topped with
½ large can kidney beans in water
(drained), ½ avocado, 2tbsp salsa,
1tbsp grated reduced-fat cheese
and salad
BREAKFAST 310kcal
2 boiled eggs and 1 slice
wholegrain toast with 1tsp
low-fat spread. Plus 2 handfuls
strawberries
SNACK 100kcal
4 walnut halves
LUNCH 463kcal
1 wholemeal wrap filled with 1 small
can drained sardines in tomato
sauce and salad. Plus a 125g pot
fat-free fruit yogurt

SNACK 204kcal SNACK 194kcal SNACK 107kcal

3 spiced chickpea bakes (p51) 1 slice semi-frozen strawberry 3tbsp reduced-fat hummus with
cake (p75) ½ red pepper cut into sticks
DINNER 333kcal
1 serving fish with crushed DINNER 381kcal DINNER 473kcal
potatoes and 1 serving speedy 1 serving beef tacos
tomato and olive
TOTAL ‘fried’ rice (p62) TOTAL with fruity salsa TOTAL
salad (p48)
kcal kcal (p48) followed by kcal
1,472 1,484 1 serving raspberry
cassata slice (p68) 1,453
JULY 2016 HEALTHY FOOD GUIDE 41
 WEEKEND MEALS NOW KEEP GOING...
p59 p58 p44

AROUND
SATURDAY SUNDAY BREAKFASTS 300kcal
EACH
BREAKFAST 202kcal BREAKFAST 430kcal Ultimate smoothie
1 sliced banana topped with a 2 slices wholegrain toast with 1 banana, nut and berry blast (p44)
170g pot fat-free Greek yogurt 2tsp low-fat spread and 2 poached
and 1tsp honey eggs. Plus 1 orange Nectarine and yogurt muesli
3tbsp unsweetened muesli with
SNACK 297kcal SNACK 150kcal 1 nectarine and a 170g pot fat-free
1 skinny cappuccino and 1 slice 1 skinny cappuccino and 1 banana Greek yogurt
HFG peach and berry bakewell
tart (p66) LUNCH 341kcal Continental breakfast
1 serving grilled chicken with 2 slices wholegrain bread with
LUNCH 477kcal spicy mango salsa and black bean 1 slice lean ham, 2tbsp low-fat
1 serving spicy bean quesadillas salad (p58) cottage cheese, 1 tomato and sliced
(p62) cucumber. Plus 1 nectarine
SNACK 142kcal
SNACK 168kcal 1 serving pesto platter (p52) Toast and honey
Bowl of salad topped with ½ 2 slices wholegrain toast with
avocado and 1tbsp fat-free dressing DINNER 435kcal 2tsp each low-fat spread and honey.
Kebabs made from 150g lean pork Plus 1 small glass orange juice
DINNER 338kcal marinated in 1tsp olive oil, lemon
1 serving spiced fish with carrot juice and oregano, grilled on Raspberry and banana cereal
and coconut salad (p59) skewers with ½ red pepper and ½ 6tbsp bran flakes with 2 handfuls
courgette. Served raspberries, 1 banana and
TOTAL with 4 boiled new TOTAL skimmed milk
kcal potatoes tossed kcal
1,482 with 3tbsp tzatziki
and salad
1,498 Scrambled egg on toast
1 slice wholegrain toast with 1tsp
low-fat spread and 2 scrambled
AFTER YOU’VE FOLLOWED our menu planner for eggs. Plus 1 slice cantaloupe melon
a week, you can create your own using the ideas
Cottage cheese and nectarine
on the right. Choose ONE breakfast, ONE lunch, on oatcakes
ONE dinner and TWO snacks each day. Plus have 3 oatcakes topped with 3tbsp low-fat
an extra 300ml skimmed milk in coffees or shakes. cottage cheese and 1 nectarine

42 HEALTHY FOOD GUIDE JULY 2016


p63
AROUND
LUNCHES 400kcal
EACH
Perfect pizza
1 serving ham and vegetable
pitta pizza (p63). Plus 1 slice
cantaloupe melon
Italian cheese melt
1 panini filled with 1 tomato, ½
small ball reduced-fat mozzarella
cheese and basil leaves, toasted.
Plus 1 nectarine
Prawn, crab and rocket wrap
1 wholemeal wrap filled with
rocket, 100g prawns, 1 small can
crab meat (drained) and 1tbsp
tzatziki. Plus 1 apple
Tomato bruschetta
10cm piece granary baguette,
sliced, toasted, rubbed with garlic,
then topped with a mix of 1 diced
small red onion, 3 chopped
tomatoes, fresh parsley, black
pepper and 1tsp olive oil. Plus a
125g pot fat-free fruit yogurt
Tuna mayo on wholegrain
2 slices wholegrain bread topped
with lettuce and ½ small can tuna
in water mixed with 1 stick celery, ½
red onion and 1 gherkin (all chopped)
and 2tsp light mayo. Plus 1 apple
and a 125g pot fat-free fruit yogurt
p49
AROUND
DINNERS 500kcal
EACH
Lamb and lentil salad
1 serving lamb, lentil and mint salad
(p49). Plus 1 slice cantaloupe melon
and a 125g pot fat-free fruit yogurt
Chinese salad
1 serving miso chicken and
soba noodle salad (p47). Plus
2 handfuls raspberries
Roasted vegetable baguette
1 sliced red pepper, 4 slices
aubergine and 1 sliced courgette,
roasted with 1tsp olive oil and
herbs, on a 10cm piece granary
baguette, halved, with ½ small ball
sliced reduced-fat mozzarella and
balsamic vinegar. Plus 1 orange
Surf and turf with salad
1 grilled small lean rump steak and
4 grilled king prawns served with
salad and 1 potato cut into wedges,
sprayed with oil, then roasted
Salmon niçoise
Salad made from ½ small can pink
salmon, mixed leaves, 2 tomatoes,
steamed green beans, 4 boiled
new potatoes, 1 hard-boiled egg,
balsamic vinegar and 1tsp olive oil.
A 125g pot fat-free fruit yogurt and
1 handful strawberries
R EC I PE S
p69
AROUND
SNACKS 100kcal
EACH
Vary your two snacks
each day to keep it interesting
O 1 serving green tea and
yogurt ice cream (p69)
O 4tbsp tzatziki with 1 carrot
cut into sticks
O 1 oatcake topped with 1tbsp
low-fat cottage cheese and
chopped spring onions. Plus
1 handful raspberries
O 3tbsp reduced-fat hummus
and 3 celery sticks
O 8 tortilla chips and 1tbsp salsa
O 1 scoop reduced-fat ice cream
with 1 handful strawberries
or raspberries
O 1 slice wholegrain bread
topped with 1tbsp low-fat
soft cheese and cucumber
O 4 unsalted walnut halves
O 1 mango, banana and ginger
ice cake (p70) plus 1 slice
cantaloupe melon
O Salad made from lettuce, 1 tomato,
cucumber, 100g cooked prawns
and 1tbsp fat-free salad dressing
O 1 small (125ml) glass red or dry
white wine. Or 2 single (25ml
each) measures of spirits with
calorie-free mixers or ½ pint
regular strength lager or cider
JULY 2016 HEALTHY FOOD GUIDE 43
 SMOOTH
am Tune into your morning
get-up-and-go with
a fruity blast. Simply
choose one of these
flavours, then whiz the
ingredients in a blender
and pour over ice

Banana, nut and

berry blast
serves 1
vegetarian gluten free

1 banana, sliced
Banana, nut and 80g fresh or frozen berries
berry blast
1 medjool date, pitted and sliced
1tbsp ground linseeds
1tsp no added sugar or salt
peanut butter
½tsp ground cinnamon
175ml skimmed milk

2
PER SMOOTHIE
290kcal 9.6g fibre
9.4g fat 12.6g protein
1.2g saturates 0.2g salt
42.5g carbs 317mg calcium
36g sugars 2.2mg iron

Give DIY flavour combos a professional flourish…

O Give green O For natural O Use fresh ginger, ground O For more O For a
smoothies extra sweetness, spices, cacao nibs and herbs to sustenance, add milder-tasting
creaminess with blend in an add a big hit of flavour and rolled oats or veggie blend,
a little avocado overripe some healthy antioxidants chia seeds to include softer
(it won’t affect banana or a (start with a pinch, then taste your favourite greens such
the flavour). medjool date. and add more if you like). smoothie. as spinach.

44 HEALTHY FOOD GUIDE JULY 2016

 Minty mango Green
refresher ginger buzz

Minty mango refresher Green ginger buzz

serves 1 vegetarian serves 1 vegetarian
gluten free dairy free gluten free dairy free

1 small mango, peeled, stoned 40g baby spinach or kale

and diced
1 carrot, grated
1tbsp desiccated coconut
Pulp 1 passionfruit
Handful fresh mint
175ml coconut water
100g fresh pineapple,
chopped
½ green apple, chopped
½ banana, sliced
2tsp grated fresh ginger
175ml cold water

3 3
PER SMOOTHIE PER SMOOTHIE
189kcal 10.2g fibre 118kcal 3.5g fibre Discover
5.1g fat 2.5g protein 0.8g fat 2.5g protein more of our
4g saturates 0.2g salt 0.1g saturates 0g salt smoothie recipes at
35.9g carbs 65mg calcium 26.9g carbs 73mg calcium
healthyfood.co.uk/
34.5g sugars 2.5mg iron 25.1g sugars 1.2mg iron
smoothies

JULY 2016 HEALTHY FOOD GUIDE 45

 WEEKNIGHT DINNERS

Each month, we bring you a batch of easy and healthy

midweek suppers, with meat, chicken, fish and veggie
options to please everyone

Warm caprese
pasta

46 HEALTHY FOOD GUIDE JULY 2016

 R EC I PE S

Miso chicken
Warm caprese pasta and
prep 15 min cook 10 min soba noodle
serves 4 vegetarian salad

250g pasta spirals, or other

short pasta
2tbsp olive oil
1 red onion, finely chopped
3 garlic cloves, crushed
600g mixed baby tomatoes,
halved
25g pack fresh basil, leaves torn
100g rocket
1 cucumber, peeled into ribbons
(stop at the seeds)
125g mixed olives
2tbsp balsamic vinegar
125g ball light mozzarella, torn

1 Cook the pasta in a large pan of

unsalted water according to the pack
instructions. Drain, reserving 100ml
of the cooking liquid, then set aside.
2 Meanwhile, heat the oil in a deep
non-stick frying pan over a medium
heat. Add the onion and garlic and
cook, stirring, for 5 min or until soft.
Add the tomatoes and cook,
stirring, for 5 min or until just soft.
3 Add the cooked pasta to the
onion mixture along with the
reserved pasta liquid. Stir so the
liquid mixes with the tomatoes and
forms a thin sauce. Remove the pan
from the heat, then stir in the basil.
4 Toss the rocket, cucumber and
olives in a salad bowl, then drizzle
over the balsamic vinegar.
5 Divide the pasta among 4 plates,
then top with the mozzarella
and the rocket salad. Season with
ground black pepper and serve.
4 through, then set aside.
PER SERVING
425kcal 8.3g fibre
14.3g fat 18g protein
3.8g saturates 1.3g salt
59.6g carbs 265mg calcium
12.4g sugars 3mg iron
Miso chicken and
soba noodle salad
prep 15 min cook 20 min
serves 4 dairy free
250g pack soba noodles
2tbsp toasted sesame oil
4 small skinless chicken breasts
2tbsp white miso paste
350g broccoli florets
250g green beans, trimmed
2 carrots, julienned
25g piece fresh ginger, julienned
or grated
Chopped spring onions, to garnish
1 Heat the oven to 200°C/fan
180°C/gas 6. Cook the soba noodles
according to the pack instructions.
Drain, rinse under cold water to
cool, then drain again and transfer
to a large bowl. Add ½tbsp of the
sesame oil to the noodles and toss
2 Line a large baking tray with
baking paper, then arrange the
chicken breasts on top. In a small
bowl or jug, combine half the miso
paste with 1–2tbsp hot water to
make a paste. Spread the paste
over the chicken breasts, then bake
in the oven for 15–18 min until
cooked through.
3 While the chicken is cooking,
steam or microwave the broccoli
and beans for 2 min or until just
tender. Refresh in a colander under
cold running water, then drain well.
Add the veg to the noodles along
with the carrot and ginger, then
toss to combine.
4 Mix the remaining miso paste
and sesame oil in a small bowl
with 1–2tbsp hot water, then stir
through the noodles to coat.
5 Slice each cooked chicken breast
into 3 pieces. Divide the noodle
salad among 4 plates, then top
each with a sliced chicken breast
and garnish with chopped spring
onions to serve.
2
PER SERVING
477kcal 10.6g fibre
9g fat 44.3g protein
1.7g saturates 1.8g salt
53.7g carbs 119mg calcium
12.8g sugars 4.2mg iron

JULY 2016 HEALTHY FOOD GUIDE 47

Beef tacos
with fruity
salsa
prep 15 min
cook 10 min
serves 4
Cooking oil spray
400g lean rump steaks
2 spring onions
2 kiwis, diced
4tbsp chipotle sauce
4 tomatoes, chopped
100g radishes, thinly sliced
1 red pepper, thinly sliced
8 small corn tortillas
150g pot low-fat natural
yogurt, to serve
Fish with crushed
potatoes and
tomato and olive salad
48 HEALTHY FOOD GUIDE JULY 2016
Beef tacos
with fruity
salsa
1 Heat a heavy-based, non-stick among the tortillas along with the
frying pan over a high heat and salsa, radish salad and yogurt, or
spray with oil. Add the steaks and serve separately at the table for
cook for 3 min on each side or until people to make their own tacos.
done to your liking. Transfer to
a plate, cover with foil and leave
to rest for 5 min.
2 While the steaks are resting,
gently mix the spring onions, kiwis
2
and chipotle sauce in a small bowl.
PER SERVING
Put the tomatoes, radishes and 347kcal 4.7g fibre
peppers in a separate small bowl. 9.3g fat 32.5g protein
Warm the tortillas according to the 3.6g saturates 2.5g salt
pack instructions. 56.7g carbs 159mg calcium
3 Slice the steak thickly, then divide 14.9g sugars 4.3mg iron
Fish with crushed
potatoes and tomato
and olive salad
prep 15 min cook 30 min
serves 4 gluten free
700g baby potatoes, halved RECIPES: LIZ MACRI, NIKI BEZZANT. PHOTOS: MARK O’MEARA, MELANIE JENKINS
350g broccoli, cut into small florets
Cooking oil spray
2 yellow peppers, deseeded and
diced
3 tomatoes, diced
16 pitted black olives, roughly
chopped
4tbsp fat-free Greek yogurt
Zest 1 lemon, plus wedges to serve
4 x 170g firm white fish fillets
1 Heat the oven to 220°C/fan
200°C/gas 7. Put the potatoes in
a microwave-proof bowl and cover
with a plate, then heat on high for

9–10 min until just tender. Or steam
or boil for the same amount of time.
2 Transfer the potatoes to a large
baking dish, then gently crush with
a potato masher. Add the broccoli,
spray everything with oil, then roast
for 15–20 min until the potatoes are
golden and the broccoli is tender.
3 Meanwhile, combine the peppers,
tomatoes and olives in a bowl. Put
the yogurt in another small bowl
and sprinkle with the lemon zest.
4 When the potatoes are almost
ready, spray a non-stick frying pan
with oil and heat over a medium
heat. Cook the fish for 2–3 min on
each side until just cooked through.
5 Divide the potatoes and broccoli
among 4 plates, top with the fish
and serve with the salad, yogurt,
lemon wedges and a sprinkling
of freshly ground black pepper.
3 feta, mint, lemon juice, garlic and
PER SERVING
333kcal 9.5g fibre
3.7g fat 40g protein
0.6g saturates 0.8g salt
35.3g carbs 119mg calcium
9.8g sugars 2.9mg iron
Lamb, lentil
and
mint salad
R EC I PE S
Lamb, lentil and non-stick frying pan with oil and
mint salad heat over a high heat. Cook the
prep 15 min cook 25 min lamb, turning, for 3–5 min for
serves 4 gluten free medium-rare, or until cooked to
your liking. Transfer to a plate and
3 carrots, diced cover with foil, then rest for 5 min.
350g skin-on butternut squash or 4 Add the roasted veg to the lentil
courgettes, cut into 2cm chunks mixture and stir gently to combine.
2 red peppers, cut into chunks Slice the lamb thickly, then divide
Cooking oil spray everything among 4 plates, pour
2 x 400g cans lentils in water, over any resting meat juices, and
drained serve straightaway.
100g reduced-fat feta, crumbled
25g bunch fresh mint, leaves torn
2tbsp lemon juice
1 garlic clove, crushed 4
70g rocket
400g lean lamb leg steaks PER SERVING
388kcal 14.1g fibre
1 Heat the oven to 220°C/fan 13.2g fat 35g protein
200°C/gas 7. Put the carrots, 6.7g saturates 1.4g salt
squash or courgettes and peppers 33.7g carbs 248mg calcium
13.8g sugars 7.8mg iron
in a roasting tin and spray with oil.
Roast for 25 min or until tender.
2 Meanwhile, combine the lentils,
rocket in a large bowl. Set aside.
3 When around 10 min of the veg
cooking time remains, spray a
JULY 2016 HEALTHY FOOD GUIDE 49
 Chimichurri
dip
Spicy parsnip
chips

Tzatziki

Sweet potato
and beetroot
crisps

Vegetable crisps
with chimichurri
and tzatziki
prep 30 min + cooling
cook 40 min serves 8 as a snack
vegetarian gluten free

For the spicy parsnip chips

2 parsnips (200g), scrubbed and
FRESH IDEAS cut into thin sticks
¼tsp dried chilli flakes
½tsp ground coriander
2tsp maple syrup
Cooking oil spray
For the sweet potato and
beetroot crisps
1 large sweet potato (250g),
scrubbed and thinly sliced
2 large beetroot (350g), scrubbed
and thinly sliced
Our lunch and snack recipes add extra flavour, Cooking oil spray
crunch and a rainbow of vegetables to your plate 6 fresh thyme sprigs

50 HEALTHY FOOD GUIDE JULY 2016

 R EC I PE S

For the chimichurri dip

1tsp chilli flakes Spiced
1 shallot, very finely chopped chickpea
1 mild green chilli, very finely bakes
chopped
2tbsp extra-virgin olive oil
Juice 1 small orange
4tbsp chopped fresh parsley
4tbsp chopped fresh coriander
For the tzatziki
200g low-fat natural yogurt
12cm piece cucumber, diced
2 garlic cloves, crushed
3tbsp chopped fresh mint
es
3 bak
1 Heat the oven to 170°C/fan
150°C/gas 3 and line 2 large
=our
1 of y-day
baking trays with baking paper. 5-a
2 Toss the parsnips with the chilli,
coriander and maple syrup in a
mixing bowl. Spread them over
one of the trays, spray with oil and
bake for 30–40 min.
3 Meanwhile, arrange the sweet
potato and beetroot in a single
layer in the remaining tray. Spray
with oil and scatter with the thyme
sprigs. Add to the oven for the final
25 min of the parsnip cooking time
and bake, turning once, until crisp.
Turn off the oven but leave the veg
inside with the door slightly ajar for
a further 10 min, to crisp up.
4 Meanwhile prepare the dips.
Whiz all the chimichurri ingredients Spiced chickpea bakes of 2 x 12-hole muffin trays with oil.
together in a blender until coarse. prep 15 min cook 25 min + cooling 2 Mix all the ingredients together
Mix all the tzatziki ingredients makes 18 vegetarian in a large bowl until just combined,
together in a small bowl. then spoon evenly into the
5 Arrange the parsnip chips and Cooking oil spray, to grease prepared trays. Bake for 25 min or
sweet potato and beetroot crisps 70g self-raising flour until golden and firm to the touch.
in bowls on a serving platter, then 1tbsp curry paste 3 Leave to cool in the trays for 15 min
serve straightaway with the dips. 5 large eggs, beaten before turning out to serve warm.
5tbsp skimmed milk Or cool completely and chill in an
1 courgette, grated airtight container for up to 4 days.
2 garlic cloves, crushed
1 400g can chickpeas in water,
drained
PER SERVING
1 orange or red pepper, diced PER BAKE
115kcal 3.9g fibre 40g reduced-fat cheddar, grated 68kcal 1.3g fibre
4.3g fat 3.4g protein 4tbsp chopped fresh coriander 2.9g fat 4.7g protein
0.7g saturates 0.2g salt 0.8g saturates 0.2g salt
17g carbs 85mg calcium 1 Heat the oven to 180°C/fan 6.3g carbs 54mg calcium
9.8g sugars 1.3mg iron 160°C/gas 4. Spray 18 holes 0.9g sugars 0.8mg iron

JULY 2016 HEALTHY FOOD GUIDE 51

 Pesto
platter
Pesto platter
prep 15 min serves 8 as a snack
vegetarian
For the kale and spinach pesto
30g fresh basil
60g kale
75g baby spinach
50g toasted flaked almonds
2 garlic cloves, crushed
Zest and juice 1 lemon
2tbsp extra-virgin olive oil
25g vegetarian parmesan-style
cheese, grated
For the crudités
2 herb or wholemeal tortilla wraps
52 HEALTHY FOOD GUIDE JULY 2016
250g cherry tomatoes
200g mixed baby carrots,
or 2 carrots, sliced into sticks
1 red pepper, sliced into sticks
1 yellow pepper, sliced into sticks
RECIPES: SARAH SWAIN. PHOTOS: MELANIE JENKINS
4 spring onions, halved lengthways
1 Put all the pesto ingredients in a
blender and whiz until coarse. With 1
the motor running, gradually add
up to 100ml water to make a smooth PER SERVING
paste. Season with black pepper. 142kcal 3.7g fibre
2 Warm the tortillas according to 8.5g fat 5g protein
the pack instructions, then roll 1.7g saturates 0.3g salt
up and slice. Serve with the pesto 12.2g carbs 112mg calcium
and vegetables. 5.1g sugars 1.4mg iron

Summer salad jar
prep 15 min + cooling + chilling
serves 2 dairy free
80g wholegrain couscous
1 little gem lettuce, torn
A few fresh mint or basil leaves
125g cooked skinless chicken
breast, diced
12 cherry tomatoes
2 sun-dried tomatoes, chopped
6 radishes, thinly sliced
3 spring onions, finely chopped
1 carrot, julienned or grated
75g frozen soya beans, thawed
For the dressing
1 small ripe avocado
Summer
salad jar
R EC I PE S
1tbsp tahini layer in the centre. Press down lightly,
Juice ½ lemon then seal with a lid. Chill until ready
1 garlic clove, crushed to eat (it will keep for the next day).
2 fresh basil or mint sprigs 4 Shake the jars to disperse the
dressing, then tip each salad into
1 Put the couscous in a bowl and a bowl to serve.
pour over 100ml boiling water.
Cover and leave for 5 min or until
all the water has been absorbed,
then fluff with a fork. Leave to cool. 4
2 Put all the dressing ingredients in
a blender with 5tbsp cold water PER SERVING
and process until smooth. Season 481kcal 12.5g fibre
with ground black pepper. 19.2g fat 34.6g protein
3 Divide the dressing between 2 3.8g saturates 1.1g salt
jars. Add the remaining ingredients 43.1g carbs 145mg calcium
in any order, but keep the couscous 12.2g sugars 4.6mg iron
hfg
COVEPRE
RECI
JULY 2016 HEALTHY FOOD GUIDE 53
 How much
FIBRE
IN BREAD?
No, they’re not all the same – and
even wholemeal loaves vary in their
fibre content. Use our guide to help
meet your daily target
A
re you hitting the
recommended quota of 30g
fibre a day? If so, you’re
unusual – most people in the UK
are only getting 18g. You need both
types: soluble and insoluble.
OSoluble fibre is found in fruit,
vegetables, oats and pulses. It helps
to slow down the rate at which
carbohydrate is absorbed by the body
and can help to lower cholesterol.
OInsoluble fibre is generally found
in bread, pasta, rice and vegetables.
It helps to keep food moving
through the gut, helping to prevent
constipation, and is vital for a healthy
54 HEALTHY FOOD GUIDE JULY 2016
Warburtons Medium
Sliced White,
£1/800g
Per 40.3g slice
1g fibre
Vogel’s Soya & Linseed
Brown Bread,
£1.50/800g loaf
Per 41.9g slice
2.8g fibre
digestive tract. But not all bread
provides the same amount, which
is why it pays to check labels.
O To be a source of fibre, food must
contain at least 3g fibre per 100g,
and to be high in fibre it must have
at least 6g. The breads on this
page with more than 2.5g per slice
count as being high in fibre.
W
COMPILED BY JENNIFER LOW
Sainsbury’s Taste the Difference
FIBRES Soft Multiseed Wholemeal
VALPEU E Farmhouse Batch, £1.30/800g
R Per 47g slice
SLICE 3.8g fibre
 S H O PPI N G

Kingsmill 50/50 Waitrose Love Life Stoneground Hovis Seed Sensations

Medium Sliced, Wholemeal Medium Sliced, Soft Granary Batch
85p/800g £1.35/800g £1.25/800g
Per 40.1g slice Per 33.3g slice Per 50g slice

2g fibre 2.1g fibre 2.5g fibre

Hovis Granary Allinson Seeded Genius Gluten Free

Wholemeal, Wholemeal, Triple Seeded Sandwich
£1.25/800g £1.50/800g Loaf, £3/535g
Per 44g slice Per 44g slice Per 36g slice

3g fibre 3.5g fibre 3.6g fibre

Schneider Brot Vollkornbrot Vogel’s Superseeded Burgen Soya & Linseed,

Whole Grain Rye Bread, £1/500g Bloomer, £1.50/600g £1.25/800g
Per 50g slice Per 66.8g slice Per 44.1g slice

3.9g fibre 4.1g fibre 5g fibre

JULY 2016 HEALTHY FOOD GUIDE 55
R EC I PE S

Barbecue food
UPGRADED
It’s out with the old high-fat bangers
and burgers combo and in with
these healthier sizzling suppers
that tick more nutrition boxes

Persian beef skewers

with minty bean salad
prep 20 min + marinating
cook 10 min serves 4
gluten free

50g low-fat natural yogurt

½tsp turmeric
1tsp sumac, plus extra to sprinkle
1 garlic clove, crushed
Juice ½ lemon
500g lean rump steaks, cut
into cubes
2 red peppers, cut into 2cm pieces
Cooking oil spray
4 large plum tomatoes, chopped
1 cucumber, chopped
400g can cannellini beans in water,
rinsed and drained
½ x 25g pack fresh mint, leaves
roughly chopped
Persian beef
Lemon wedges, to serve skewers with
minty bean
1 Combine the yogurt, turmeric, salad
sumac, garlic and half the lemon
juice in a shallow non-metallic dish.
Add the steak and stir to coat.
Cover and set aside to marinate for
at least 1 hr (chill if marinating for until cooked to your liking.
longer than this, then bring to room Transfer to a plate, cover with
temperature before cooking). foil and set aside to rest. 4
2 Heat the barbecue to hot. Thread 3 Meanwhile, combine the tomatoes,
the steak and peppers alternately cucumber, beans, mint and the PER SERVING
on to 8 short skewers (pre-soaked remaining lemon juice in a salad 266kcal 7.6g fibre
in water if wooden). Spray with oil, bowl. Season with black pepper. 6.9g fat 34.8g protein
then cook on the barbecue (or 4 Sprinkle the beef skewers with 2.5g saturates 0.3g salt
cook in a hot non-stick griddle pan extra sumac and serve with the 16.6g carbs 111mg calcium
on the hob) for 5–6 min, turning, bean salad and lemon wedges. 9.1g sugars 5.2mg iron

56 HEALTHY FOOD GUIDE JULY 2016

Spice-rubbed steaks
with jacket potatoes
prep 15 min cook 35 min serves 4
gluten free dairy free

4 medium baking potatoes

Spice-rubbed
steaks with
1tsp coriander seeds jacket potatoes
2tsp sesame seeds
¼tsp cinnamon
Pinch dried chilli flakes
1tsp ground cumin
4 x 125g lean sirloin steaks
Cooking oil spray
140g mixed salad leaves
250g baby plum tomatoes,
halved
1tbsp extra-virgin olive oil
2tsp balsamic vinegar
Fresh coriander leaves, to
garnish (optional)

1 Heat the barbecue.

Prick each potato with
a fork, then microwave
for 10–12 min (or
cook in an oven
heated to 200°C/
fan 180°C/gas 6 for
40 min) until almost tender.
Wrap each potato in foil, then
cook on the barbecue for
20 min, turning often, until
tender and crisp (or bake in
the oven for an extra 20 min).
2 Meanwhile, toast the
coriander seeds and sesame
seeds in a dry non-stick frying
pan over a medium heat for
30 sec or until fragrant. Transfer
to a mortar and pestle and pound
until finely crushed. Stir in the
cinnamon, chilli flakes and cumin.
3 Spray the steaks on both sides 4 While the
with oil, then sprinkle all over with steaks are 1
the spice mixture. Barbecue the resting, toss the
steaks for 2–3 min on each side for salad leaves with the tomatoes, PER SERVING
medium, or until done to your olive oil and vinegar in a bowl. 400kcal 6.8g fibre
liking (or cook in a hot non-stick 5 Serve the steaks and potatoes 10.5g fat 35.6g protein
griddle pan on the hob). Transfer with the salad, sprinkled with 3.3g saturates 0.3g salt
to a plate, cover loosely with foil coriander (if using) and ground 44.1g carbs 66mg calcium
and rest for 5 min. black pepper. 5.9g sugars 4.2mg iron

JULY 2016 HEALTHY FOOD GUIDE 57

R EC I PE S

Grilled chicken with
spicy mango salsa and
black bean salad
prep 15 min cook 10 min serves 4
gluten free dairy free
2 extra large (250g each) skinless
chicken breasts (see tip)
2 small ripe mangoes, peeled
and diced
1 long green chilli, deseeded and
finely chopped
½ small red onion, finely chopped
2tbsp chopped fresh coriander
leaves, plus extra to garnish
Juice 1 lime
Cooking oil spray
1 Carefully cut each chicken breast with the 2tsp olive oil, then
through the middle horizontally toss with the salad.
to create 4 thin fillets. 5 Serve the chicken drizzled with
2 Combine the mango, chilli, the extra 1tsp olive oil, with the
onion, coriander and all but 2tsp mango salsa and bean salad,
of the lime juice in a medium bowl, garnished with extra coriander.
then set aside.
3 Heat the barbecue or a non-stick
griddle pan over a medium-high
heat. Spray the chicken fillets with 3
oil, then cook for 2–3 min on each
side until cooked through. PER SERVING
4 Meanwhile, combine the beans, 341kcal 12g fibre
avocado, lettuce and tomatoes 12g fat 36.9g protein
in a large salad bowl. 2.5g saturates 0.2g salt
Combine the 19.4g carbs 83mg calcium
remaining 13.8g sugars 2.8mg iron

400g can black beans in water, lime juice

drained
1 avocado, flesh chopped
2 baby cos lettuce, leaves
separated
200g baby plum tomatoes, halved
2tsp olive oil, plus 1tsp extra
to drizzle

TIP
If you can’t get
extra large
chicken breasts,
use 4 small
ones, around
125g each.
RECIPES: CHRISSY FREER. PHOTOS: MARK O’MEARA

Grilled chicken with spicy mango

salsa and black bean salad

58 HEALTHY FOOD GUIDE JULY 2016

 Spiced fish
with carrot and
coconut salad

TIP
To make this dairy
free, just check the
label on the naan
bread (it may contain
milk products), or
Spiced fish serve with rice
with carrot and instead.
coconut salad
prep 15 min cook 5 min serves 4
1 Heat the barbecue to hot. Toast spinach, coriander, coconut, lime
2tsp brown mustard the mustard and cumin seeds in a juice and olive oil together in a
seeds dry non-stick frying pan over a large salad bowl. Warm the naan
1tsp cumin seeds medium heat, stirring, for 30 sec or breads according to the pack
½tsp turmeric until fragrant. Transfer to a pestle instructions. Serve the fish with the
Zest 1 lime and mortar and pound until finely salad, naan and lime wedges.
4 x 170g firm white fish fillets crushed. Stir in the turmeric and
Cooking oil spray lime zest. Spray the fish lightly with
2 large carrots, coarsely grated oil on both sides, then sprinkle over
150g baby spinach, shredded the spice mixture to coat. 1
2tbsp roughly chopped fresh 2 Wrap each fish fillet individually
coriander leaves in foil, then cook on the barbecue PER SERVING
3tbsp desiccated coconut or for around 5 min or until cooked 338kcal 5.3g fibre
30g fresh coconut, grated and through (open the parcels carefully 8.5g fat 36.1g protein
lightly toasted to check). Alternatively, cook 3.6g saturates 0.9g salt
1tbsp lime juice, plus lime wedges directly in a large non-stick griddle 31.1g carbs 201mg calcium
to serve pan sprayed with oil over a medium 6.2g sugars 3mg iron

2tsp olive oil heat for 2–3 min on each side. Want more barbecue recipes?
CREDIT

4 small reduced-fat naan breads 3 Meanwhile, toss the carrot, Go to healthyfood.co.uk/bbq

JULY 2016 HEALTHY FOOD GUIDE 59

A tasty, new way
to enjoy cottage
cheese.

Blueberry burst pancakes

(makes 10)

1
£ .20 • Mix together 175g self-raising flour, 1 tbsp
caster sugar, 275g Asda fat free cottage
cheese and 2 large eggs in a bowl.
• Gradually whisk in 125ml semi-skimmed
milk and 1/4 tsp vanilla extract until you
have a thick batter.
• Stir in 100g fresh blueberries.
• Heat a small knob of butter or a little
vegetable oil in a large frying pan on
a medium setting.
• Drop tablespoonfuls of the batter into
the pan and cook for 1-2 minutes on each
side until the pancakes are golden.
• Serve drizzled EACH 84g SERVING CONTAINS

Med Low Low Med

Fat free with clear honey. Energy

513kJ
123KCAL 3.3g 0.7g 3.0g 0.34g
cottage cheese 6% 5% 4% 3% 6%
300g OF YOUR REFERENCE INTAKE
TYPICAL ENERGY VALUES PER 100g 611kJ/146KCAL

Selected stores. Subject to availability. Asda Fat Free Cottage Cheese 300g (£4 per kg).
Photography shows serving suggestion.
 R EC I PE S

LEMON
GARLIC
OLIVE OIL
WHOLEMEAL PI
TTAS
TOMATOES
AVOCADO

6pm PANIC
The humble egg shines again
as the ultimate family-friendly
ingredient in this filling supper

Courgette, mint and

feta omelette
prep 15 min cook 10 min
serves 4 vegetarian

3 courgettes (500g), coarsely grated

8 large eggs
Finely grated zest 1 lemon
1 garlic clove, crushed
100g reduced-fat feta
½ x 25g pack fresh mint, leaves
finely chopped
1tbsp olive oil
4 wholemeal pittas
4 tomatoes, cut into
wedges
1 avocado, flesh sliced

1 Take handfuls of the courgettes

and squeeze out as much liquid as
you can, then set aside in a sieve.
Heat the grill to medium.
2 Whisk the eggs in a large bowl,
then add the courgettes, lemon
zest, garlic, feta and mint.
3 Heat the oil in a medium
non-stick frying pan over a
medium-high heat, then add the
egg mixture. As the egg starts
RECIPE: CLAIRE TURNBULL. PHOTO: SARAH SWAIN

to set on the bottom, gently pull

the edges of the omelette into the
middle of the pan with a spatula,
allowing the raw egg to run on to confident, you can flip the omelette 3
the bottom of the pan (do this 2–3 and continue to cook on the other
times). Cook over a low heat for side on the hob. PER SERVING
3–4 min until the base is set and the 5 Meanwhile, toast the pittas until 485kcal 7.2g fibre
edges are starting to firm up. golden, then cut into triangles. 25.9g fat 30g protein
4 Transfer the pan to the grill and 6 Slice the omelette into 8, then 8.1g saturates 2.2g salt
leave for 2–3 min to cook the top of serve 2 triangles per person, with 33.5g carbs 207mg calcium
the omelette. Alternatively, if you’re the tomatoes, avocado and pittas. 6.4g sugars 5.8mg iron

JULY 2016 HEALTHY FOOD GUIDE 61


FAST FOOD for
It’s late, you’re in a hurry to eat and the takeaway shop is calling… But tuck into
Spicy bean quesadillas
prep 10 min cook 5 min serves 2
vegetarian
205g can kidney beans in
chilli sauce
75g frozen sweetcorn, thawed
½ small red pepper, chopped
1 spring onion, chopped
40g reduced-fat cheddar, grated
2 large wholemeal khobez wraps
25g baby spinach
1 small avocado, flesh diced
2 tomatoes, chopped
2tbsp low-fat natural yogurt
Chopped fresh coriander, to
garnish (optional)
1 Drain the beans, reserving 2tbsp
of the sauce, then put them in a
small bowl. Add the sweetcorn, red
pepper, spring onion, cheese and
62 HEALTHY FOOD GUIDE JULY 2016
reserved sauce, then lightly crush.
2 Top 1 of the wraps with the
spinach, then the bean mixture.
Sandwich with the remaining wrap.
Heat a dry non-stick frying pan over
a high heat, then toast the quesadilla
for 1–2 min on each side until crisp.
3 Meanwhile, mix the avocado and
tomato together in a small bowl to
make a salsa. Top with the yogurt
and sprinkle with black pepper and
coriander, if using. Cut the quesadilla
in half, then serve with the salsa.
3
PER SERVING
477kcal 11.6g fibre
16.5g fat 21.4g protein
5.3g saturates 1.5g salt
63g carbs 349mg calcium
14.8g sugars 3.1mg iron
Spicy bean
quesadillas
Speedy ‘fried’ rice
prep 5 min cook 5 min serves 2
vegetarian dairy free
250g pack ready to heat
basmati rice
350g frozen mixed peas,
sweetcorn and carrots, thawed
2tsp lemongrass paste
1 garlic clove, crushed
Cooking oil spray
2 eggs
RECIPES: KERRIE RAY. PHOTOS: MARK O’MEARA
3 spring onions, chopped
2tsp reduced-salt soy sauce
1 Microwave the rice according
to the pack instructions for 1 min.
Transfer to a large microwave-proof
bowl and add the mixed
vegetables, lemongrass paste,
garlic and a pinch of ground
pepper. Cover and microwave
 R EC I PE S

Speedy ‘fried
rice’

TWO
Ham and
vegetable pitta
pizzas

our quick-fix suppers instead and your waistlines will be far better off
on high for 3 min or until piping hot. Ham and vegetable 2 Put the pizzas on a baking sheet,
2 Spray a saucer or small plate with pitta pizzas then grill for 3–4 min until the cheese
oil. Crack an egg on to it, then prep 5 min cook 5 min serves 2 melts and the pittas are crisp.
cover with a microwave-proof cup 3 Pile the ham and the spinach and
or bowl and heat on high for 1 min 2tbsp tomato purée rocket leaves on top of the pizzas,
or until the egg is cooked to your 2 large wholemeal pittas then serve drizzled with the olive
liking. Repeat with the other egg. Pinch dried chilli flakes oil and sprinkled with freshly
3 Divide the rice between 2 plates, Pinch dried oregano ground black pepper.
top with the eggs and spring onions, 1 small red pepper, sliced
then drizzle over the soy sauce. 4 mushrooms, sliced 2
6 cherry tomatoes, quartered
2 60g reduced-fat cheddar, grated PER SERVING
60g thinly sliced lean ham 384kcal 7.8g fibre
PER SERVING 2 handfuls spinach and rocket 12.5g fat 24.7g protein
381kcal 7.4g fibre leaves 5.3g saturates 2.1g salt
9.2g fat 16.3g protein 2tsp extra-virgin olive oil 43.9g carbs 335mg calcium
2g saturates 1.5g salt 9g sugars 4mg iron
54.7g carbs 87mg calcium 1 Heat the grill to medium. Spread
8.5g sugars 3.2mg iron
the tomato purée over the pittas, then
sprinkle with the chilli and oregano.
Top with the pepper, mushrooms,
cherry tomatoes and cheese.

JULY 2016 HEALTHY FOOD GUIDE 63

 TURN 4 INGREDIENTS
TAKES
RASPBERRY AND HAZELNUT FILO TARTS
15
MIN

PUT IT ON THE MENU

FILO
Essential Waitrose JR Feuilles De Filo,
Sunflower Spread, £1.59/250g
£1/500g

PASTRY
TAKES
MED-STYLE CHICKEN AND VEG PIE
40
MIN

Lighten up homemade pies and tarts

with layers of crisp, flaky pastry

T HE BEST THING ABOUT FILO is that you don’t need

to use as much as regular pastry, so you can make
traditional pastry dishes lower in calories. Scrunch them
into ruffles to make a sweet or savoury pie topping,
or use squares to line a small tart tin or muffin tin,
overlapping the pieces at angles to make a secure M&S Mediterranean M&S 2 Tomato & Basil
pastry case. Slice into strips to make spring rolls, fold Roasting Vegetables With Chicken Breasts,
into triangles for samosas or roll up to make a strudel. A Basil Dressing, £2/350g £4/282g
Although filo is traditionally brushed with melted
butter between the layers, a light spray of oil or melted TAKES
low-fat spread will give equally crisp and flaky results SPICY PRAWN TRIANGLES
when baked. Buy it ready made (it’s a faff to make) and 40
MIN
keep it in the fridge or freezer. The sheets dry out quickly,
so when working with them, only use one at a time and
keep the rest covered with a clean, damp tea towel.

ON A ROLL
Tesco 4 Vegetable,
Halloumi & Quinoa Rolls
£1.50/240g
Cook from frozen
Per roll O 134kcal Morrisons Hot Morrisons Garlic &
O 5.6g fat O 1.2g saturates & Spicy Stir Fry, Parsley King Prawns,
O 0.7g sugars O 0.3g salt £1.27/320g £3.50/150g

64 HEALTHY FOOD GUIDE JULY 2016

 R EC I PE S

INTO A FAB FILO BITE

Selected from
63kcal PER TART

prep 5 min cook 10 min makes 12

Heat the oven to 220°C/fan 200°C/gas 7. Melt 50g

sunflower spread in a small pan over a low heat, then
use a little to grease a 12-hole muffin tin. Brush 1 filo
sheet with some of the remaining melted spread, then
put another sheet on top and brush again. Cut the filo
into 24 squares large enough to line the muffin holes
with overhang. Line each hole with 2 double-layer
pastry squares at angles, then bake for 8–10 min until
2 pots Waitrose Essential Waitrose crisp and golden. Transfer to a cooling rack to cool
Deliciously Nutty Raspberries, completely. Half fill each pastry case with the hazelnut
Hazelnut Low-fat Yogurt, £2.50/160g yogurt and top with the raspberries.
54p/150g pot
Selected from

588kcal PER SERVING

prep 5 min cook 35 min serves 2

Heat the oven to 220°C/fan 200°C/gas 7. Tip the
vegetables (set the basil dressing aside) into
a medium baking dish, then position the chicken
breasts among them. Spritz everything with olive oil
spray, then roast for 25–30 min, turning once, until
cooked. Remove from the oven and drizzle with the
dressing. Cut 2 filo pastry sheets into wide strips
lengthways, spritz with the oil and scrunch to ruffle.
Italian Extra Virgin Cook with M&S Put the pastry ruffles over the chicken and vegetables
Olive Oil Spray, Filo Pastry Sheets to cover. Return to the oven for 5 min until the pastry
£3/200ml £1.65/270g is golden and crisp.

Selected from
88kcal PER TRIANGLE

prep 20 min cook 20 min makes 12

Heat the oven to 180°C/fan 160°C/gas 4. Spray a
non-stick frying pan with oil and set over a high heat.
Cook the stir-fry for 5 min, then set aside to cool. Stir
in the prawns. Melt 50g spread in a pan over a low
heat. Cut the filo sheets in half lengthways to make
WORDS: NICHOLA PALMER

12 strips. Brush 1 strip with a little melted spread, put a

spoonful of filling in one corner, then fold the filo over
to make a triangle. Continue to fold along the strip,
Morrisons Sunflower Jus-Rol Filo Sheets, keeping a triangle shape, then brush the top with more
Spread Light, £1.80/270g spread and put on a baking tray. Repeat to make 12
£1/500g (6 sheets) triangles. Bake for 15–20 min until golden and crisp.

JULY 2016 HEALTHY FOOD GUIDE 65

 EXTREME MAKEOVER
SUMMER
FRUIT
BAKEWELL
TART
Pretty as a picture and with only a little
added sugar, this twist on a classic turns tea
and a slice of cake into a healthier treat
HFG peach and berry bakewell tart
prep 10 min cook 35 min
cuts into 8 slices vegetarian
Cooking oil spray, to grease
150g frozen sweetcorn, thawed
80g caster sugar
2tsp vanilla extract
40g low-fat spread
90g self-raising flour
100g ground almonds
3 eggs
1 large peach, thinly sliced
75g raspberries
1tsp icing sugar, to dust
1 Heat the oven to 170°C/fan 150°C/
gas 3½. Lightly grease a 22–24cm
diameter fluted, loose-bottomed
flan tin or shallow cake tin.
2 Blitz the sweetcorn in a food
processor until almost smooth, then
transfer to a large bowl. Add the
sugar, vanilla extract, spread, flour
and almonds. Gradually beat in the
eggs using an electric hand whisk
until combined, then beat for 3–4 min
until the mixture is pale and fluffy.
66 HEALTHY FOOD GUIDE JULY 2016
HOW WE DID IT
A traditional bakewell tart
consists of shortcrust pastry
filled with jam and frangipane,
topped with flaked almonds
– a combo that’s very high in
calories, fat and saturates…
O First, we DITCHED THE
PASTRY. This alone saved
around 100kcal, 9g fat and
5.5g saturates per slice.
O We also adapted our
frangipane sponge. We USED
LOW-FAT SPREAD instead of
butter and replaced some of
the almonds with flour, which
is lower in fat. We also added
VANILLA EXTRACT for
sweetness, so we didn’t need
to add as much sugar.
O Adding SWEETCORN to
3 Pour the mixture into the prepared our sponge boosts fibre and
tin and smooth the surface. Arrange
provides moisture, helping
the peach slices and raspberries on
top. Put the tin on a large baking
to reduce the amount of total
sheet and bake for 30–35 min until added fat. It also helped us
golden on top and cooked through achieve the dense texture and
(an inserted skewer should come golden hue associated with
out clean). Transfer the tart, still traditional frangipane.
in its tin, to a wire rack to cool fully.
O Finally, INSTEAD OF A
4 When ready to serve, carefully
remove the tart from the tin, dust LAYER OF JAM, we added
with the icing sugar and slice into 8. fresh peach slices and
raspberries to the top of our
tart. This provided sweetness
in the form of natural sugars
HFG RECIPE CLASSIC RECIPE from the fruit, rather than the
Per slice Per slice
added sugars found in jam. It
RECIPE: KERRIE RAY. PHOTO: MARK O’MEARA
227kcal 500kcal
11g fat 33.2g fat also helped to boost fibre and
1.6g saturates 14.6g saturates vitamins, and made our cake
25.5g carbs 43.8g carbs
look attractive – in fact, it’s
14.9g sugars 27.2g sugars
2.9g fibre 2.6g fibre so pretty we decided it would
7.3g protein 9.2g protein be a shame to cover it with
0.3g salt 0.2g salt flaked almonds, which saved
79mg calcium 84mg calcium
even more calories and fat.
1.2mg iron 1.4mg iron
 R EC I PE S

Peach and
berry bakewell
tart

JULY 2016 HEALTHY FOOD GUIDE 67

EASY
ICE CREAM
You don’t need a special
machine for these simple
recipes. Use them to
stock your freezer for a
healthier alternative to the
ice-cream van all summer

Raspberry
cassata slice

Raspberry
cassata slice
prep 10 min
+ freezing serves 6
vegetarian
gluten free

250g raspberries, plus

150g extra to serve
300g fat-free Greek yogurt
2tbsp agave nectar
50g shelled unsalted pistachios, (reserving 1tbsp to decorate) and with a mint sprig and serve with the
chopped blackcurrants or blueberries. extra raspberries.
100g blackcurrants or blueberries 2 Line a 1lb loaf tin with clingfilm,
15g dark chocolate, grated or then spoon in the raspberry 1
shaved into chocolate curls, and mixture. Freeze for at least 4 hr
a fresh mint sprig, to decorate until firm. Remove from the freezer
PER SERVING
to soften slightly 10 min before 126kcal 3.6g fibre
1 Put the 250g raspberries and the you want to serve, then turn out 5.4g fat 7.4g protein
yogurt in a blender and whiz until on to a serving platter. 1.1g saturates 0g salt
smooth. Transfer to a bowl, then 3 Scatter over the chocolate and 12.3g carbs 90mg calcium
stir in the agave nectar, pistachios reserved pistachios, then decorate 11.8g sugars 1mg iron

68 HEALTHY FOOD GUIDE JULY 2016

 R EC I PE S

Green tea and yogurt
ice cream
prep 15 min + infusing cook
10 min + cooling + freezing
serves 6 vegetarian
6 matcha green tea bags
(see tip, below)
425ml semi-skimmed milk
2tbsp custard powder
3tbsp agave nectar
170g pot fat-free Greek yogurt
2tsp vanilla bean paste or vanilla
extract
Fresh mint sprigs, to decorate
(optional)
1 Put the tea bags in a small
bowl and cover with 5tbsp
boiling water from the kettle.
Set aside to soak for 5 min.
2 Meanwhile, put the milk in a
saucepan over a medium heat and
bring up to simmering point. Take
off the heat, then add the tea bags
and any soaking liquid left in the
bowl. Set aside for 15 min to infuse,
stirring occasionally. Strain through
a fine sieve into a bowl, pressing
all the liquid out of the tea bags.
3 Mix the custard powder and
agave nectar in a bowl or jug with
about 100ml of the tea-infused milk
to make a paste. Mix the paste into
the rest of the milk, then pour back
into the saucepan and put back on
the heat. Warm gently, stirring,
until the custard has thickened
so it coats the back of a spoon
(don’t boil). Remove from
the heat and set aside
to cool completely.
4 Stir the yogurt and vanilla paste or
extract into the cooled custard, then
pour the mixture into a freezerproof
container and freeze for 1 hr 30 min.
5 Take the ice cream out of the
freezer and use a fork to mix the
frozen parts with the non-frozen
parts. Return to the freezer for at
least 1 hr more or until soft-frozen.
6 Scoop the ice cream into glasses
or bowls, then serve decorated with
fresh mint sprigs, if you like.
PER SERVING
92kcal 0.1g fibre
1.2g fat 5.1g protein
0.8g saturates 0.1g salt
15.7g carbs 115mg calcium
10.7g sugars 0mg iron

Green tea
and yogurt
ice cream

TIP
Matcha is a variety
of green tea with a
stronger, distinctive
flavour and colour.
You’ll find brands
such as Pukka or
Clearspring at the
supermarket.

JULY 2016 HEALTHY FOOD GUIDE 69

 Mango,
banana
and ginger
ice cakes

Mango, banana and

ginger ice cakes
prep 15 min + freezing makes 8
vegetarian gluten free
for 30–40 min until partially frozen.
400g mango chunks 2 Put the partially frozen fruit in a
2 large very ripe bananas, chopped blender with the lime juice, yogurt
Juice 1 lime and fresh ginger and blend until 1
250g fat-free Greek yogurt smooth. Spoon the mixture into 8
20g fresh ginger, finely grated silicone cupcake cases or a 1lb loaf PER CAKE
Fresh mint sprigs and a pinch ground tin. Freeze for 2–3 hr until solid. 70kcal 2.2g fibre
ginger, to decorate (optional) 3 Take out of the freezer to soften 0.2g fat 3.6g protein
slightly 10 min before serving 0.1g saturates 0g salt
1 Put the mango and banana decorated with fresh mint and 14.6g carbs 41mg calcium
in a container in the freezer ground ginger, if using. 13.6g sugars 0.5mg iron

70 HEALTHY FOOD GUIDE JULY 2016

 R EC I PE S

Strawberry and
balsamic ice cream
prep 15 min cook 10 min +
cooling + freezing serves 6
vegetarian

450g strawberries, hulled and

sliced, plus extra to decorate
1tbsp caster sugar
2tbsp balsamic vinegar
For the custard
340ml semi-skimmed milk
2tbsp custard powder
2tbsp caster sugar
1tsp vanilla bean paste or
vanilla extract
170g pot 5% fat Greek yogurt
Fresh mint sprigs, to decorate
(optional)

1 Heat the oven to 160°C/fan

140°C/gas 4. Put the sliced
strawberries in a bowl, then
sprinkle over the 1tbsp sugar and
balsamic vinegar, and toss to coat
evenly. Spread the strawberries
over a baking tray lined with baking
paper, then roast for 8–10 min until
shrivelled a little. Cool completely,
then whiz in a blender until smooth.
2 Meanwhile, in a mixing bowl,
mix 6tbsp of the milk with the
Strawberry
custard powder and the and balsamic
2tbsp sugar to form a paste. ice cream
Heat the rest of the milk
with the vanilla paste or
extract in a medium
saucepan until simmering.
Mix the hot milk into the
paste in the bowl with a
balloon whisk, then pour the
custard back into the pan.
1
RECIPES: SARAH SWAIN. PHOTOS: DEVIN HART

Return to the heat for a few min,

stirring, until thick enough to coat
the back of a spoon. Pour into a PER SERVING

clean bowl to cool completely. whisk with a fork, then freeze for 144kcal 3.4g fibre
2.9g fat 5.2g protein
3 Once the custard and strawberry at least 1 hr more or until solid.
1.7g saturates 0.1g salt
purée are both completely cold, 5 Take the ice cream out of the 25.9g carbs 113mg calcium
mix together along with the yogurt. freezer to soften slightly 10 min 21.2g sugars 0.3mg iron
Pour into a freezerproof container before serving. Serve 2 scoops per
and freeze for 1 hr 30 min. person, decorated with mint sprigs, Find more recipes like these at
4 Remove from the freezer and if using, and extra strawberries. healthyfood.co.uk/frozenpuds

JULY 2016 HEALTHY FOOD GUIDE 71

 S H O PPI N G

hfg
SMARTS
SWAP We’ve busted the bistro menu to find the better choices for your waistline

MAIS NON! TRÈS BIEN MAIS NON! TRÈS BIEN

Almond croissant Plain issant Chicken

Chi k liver
li pâté
âé Garlic mushrooms
with a café au lait and a black coffee with toasted baguette on toasted baguette
and butter

638 SAVE 278 590 SAVE 470

kcal 360kcal kcal kcal 120kcal kcal

Bouillabaisse Moules
M l ffrites
it Fillet steak au Boeuf bourguignon
poivre with frites

730 SAVE 449 1,176 SAVE 592

kcal 281kcal kcal kcal 584kcal kcal
WORDS: JENNIFER LOW. PHOTOS: GETTY, ISTOCK

Tarte au citron Crème brûlée Selection of fromage 2 scoops lemon sorbet

570 SAVE 325 861 SAVE 100

kcal 245kcal kcal kcal 761kcal kcal

JULY 2016 HEALTHY FOOD GUIDE 73

 Strawberry showstoppers
NO-COOK TREATS
A naturally sweet combination of strawberries and bananas
gives our centrepiece puds the taste of summer

Semi-frozen
strawberry cake

Cook’s tips
O If the cake freezes
completely, allow
it to thaw for 20 min
in the fridge before
slicing with a
knife dipped in
hot water. O To make
this gluten free, just
use gluten-free
rolled oats
 R EC I PE S

Semi-frozen
strawberry cake
prep 15 min + freezing
Banana and
cuts into 10 strawberry
vegetarian dairy free split

For the base

40g rolled oats (see cook’s tips)
6 medjool dates, pitted
125g sultanas
40g ground almonds
60g desiccated coconut
For the filling
6 large ripe bananas
(525g peeled weight)
200g strawberries, hulled,
plus 350g extra to serve
1 vanilla pod, seeds scraped

1 Line a deep 20cm diameter

cake tin with clingfilm, allowing
it to overhang the sides.
2 Put the oats in a food processor
and blitz to make crumbs. Add
the dates and sultanas and whiz
until finely chopped. Add the
ground almonds and coconut
and whiz to combine. Spoon the
mixture into the prepared tin and
flatten out to create the base.
3 Put the bananas, strawberries
and vanilla seeds in a blender
and blitz until smooth. Pour over
the base, smooth the surface,
then freeze for 2 hr. Banana and strawberry split
4 Gently remove the cake from prep 10 min makes 4 lengthways and put them in shallow
the tin, using the clingfilm to pull vegetarian gluten free bowls or banana-split dishes. Top
it out, and transfer to a serving each with strawberries and 2 scoops
plate or cake stand. Pile the 3tbsp Sweet Freedom Chocolate of ice cream, then drizzle with the
strawberries on top, then serve Shot (liquid chocolate, available chocolate sauce and sprinkle with
immediately (see tip). from supermarkets) the nuts. Serve immediately.
4 small ripe bananas
2 350g strawberries, hulled 2
and sliced
PER SLICE
8 scoops low-fat vanilla ice cream
PER SERVING
194kcal 5.4g fibre 1tbsp crushed unsalted peanuts 205kcal 5.2g fibre
6.7g fat 3.2g protein 5.4g fat 4.1g protein
3.5g saturates 0g salt 1 In a small bowl, mix the liquid 2g saturates 0.1g salt
32.3g carbs 38mg calcium chocolate with 1tbsp boiling water. 35.8g carbs 94mg calcium
28.2g sugars 1.2mg iron 2 Slice each banana in half 33.2g sugars 0.5mg iron

JULY 2016 HEALTHY FOOD GUIDE 75

 100%
natural
made f
sustainarom
European ble
& beech wbirch
ood

@TotalSweetXylitol
 S H O PPI N G

The competition was fierce, but the

results are in. Our winners came
out tops in both taste and nutrition

I
T’S BEEN A STELLAR YEAR for healthy product
launches. Not only are the supermarket aisles
crowded with newcomers (from breakfast
goodies to post-workout snacks and almost-as-
good-as-homemade suppers), but leading brands
have also been busy reformulating recipes, lowering
sugars or adding protein to cereals and yogurts.
And it’s been great to see quality products from
small start-ups appearing on the shelf. Many of HFG’s
favourite (formerly niche) food categories are buzzing.
Not a day goes by when we’re not taking delivery of
healthy cereal bars, soups, grains and pulses. Even
the nut butters sector has expanded, with almond
and hazelnut as well as swanky new peanut varieties.
Bread is enjoying a fibre and flavour renaissance, too.
For the consumer, this is great news – but it can

Turn the page

also make your weekly shop that little bit harder.
So, to help you buy and eat more healthily, not only
have we tasted every product in every category, but
the HFG experts have made sure this year’s winners
are good all-rounders from a nutrition point of view. to see this year’s star line-up
JULY 2016 HEALTHY FOOD GUIDE 77
The winners
CEREAL
WINNER
Sown & Grown Four Grain
Muesli £3.95/450g, Sainsbury’s
There are no added sugars in this
mix of toasted and plain oat, wheat,
barley and spelt grains with seeds.
Deliciously crunchy and satisfying,
and high in fibre.
Per 40g: 150kcal, 3.2g fat, 0.5g saturates,
1.1g sugars, 0g salt

PORRIDGE
WINNER
Flahavan’s Irish Organic Jumbo
Oats £2.30/1kg, Sainsbury’s,
Waitrose, Ocado
Flavoursome jumbo porridge oats
with real bite. Creamy even when
made with just water.
Per 40g: 148kcal, 2.3g fat, 0.4g saturates,
0.4g sugars, 0g salt

GRANOLA
WINNER
Eat Natural Gluten Free Super
Granola with Buckwheat,
Seeds & Honey £3.69/425g,
Waitrose
Crunchy, with sunflower, pumpkin
and linseeds. It’s high in fibre and
delicious added to yogurts.
Per 50g: 246kcal, 14.4g fat, 2.8g
saturates, 6.4g sugars, 0g salt

Highly recommended
CEREAL PORRIDGE GRANOLA
M&S 4 Grain Fruit, Nut & Seed Aldi Everyday Essentials Lizi’s Original Granola
Muesli £3/500g Porridge Oats 75p/1kg £3.69/500g, Tesco, Asda
Chopped dates add a natural Fantastic value for these great- t Nutty with a smidge of desiccated
sweetness to this no- tasting oats, especially coconut – and
added sugar toasted pleasing if you like a gluten free, to boot.
muesli mix. thinner porridge. Per 50g: 245kcal, 14.7g
Per 45g: 176kcal, 4.9g Per 30g: 118kcal, 2.3g fat, 0.4g fat, 3.8g saturates, 4.6g
fat, 0.9g saturates, 9g saturates, 0.3g sugars, 0g salt sugars, 0g salt
sugars, 0g salt

78 HEALTHY FOOD GUIDE JULY 2016


ED’s
CHOICE
+ Milk £1.50/2l, widely available
^Natural yogurt is my go-to
dairy – so this subtle-tasting,
budget option is a bonus _
melanie leyshon editor
YOGURT
Alpro Go On Passion Fruit
85p/150g, Sainsbury’s, Ocado
7.8g plant protein per pot and a
good ratio of yogurt to compote.
Per 150g pot: 126kcal, 4.4g fat,
0.8g saturates.
11.1g sugars,
0.4g salt
MILK
Braham & Murray Good Hemp
Unsweetened Hemp
Milk £1.49/1l, Waitrose,
goodhempfood.com
Neutral tasting, nut free
and low in saturates.
Per 100ml: 23kcal, 2.7g fat,
0.3g saturates, 0g sugars,
0.2g salt
S H O PPI N G
YOGURT
WINNER
Aldi Brooklea Natural Fat Free
Yogurt 49p/500g
A delicate tang makes this suitable
for both sweet and savoury dishes.
It’s a good consistency for stirring
into curries.
Per 100g: 58kcal, 0.5g fat, 0.2g saturates,
6.3g sugars, 0.2g salt
MILK
WINNER
Arla Best Of Both Fat-Free
Watery skimmed milk be gone! This
skim in disguise comes with added
milk protein. Tastes like semi but
with none of the fat, and it goes
down well in coffee.
Per 100ml: 41kcal, 0.4g fat, 0.1g
saturates, 4.9g sugars, 0.1g salt
BREAD
WINNER
M&S Sunflower & Pumpkin Loaf
£1.50/800g
Enriched with vitamin D in the
yeast, two slices of this super
seedy, soft brown bread provides
6.8g fibre – that’s almost a quarter
of our daily need.
Per slice: 158kcal, 6.7g fat, 1.1g saturates,
1.5g sugars, 0.4g salt
BREAD
BFree Stone Baked Pitta Breads
£2.25/pack of 4, Asda
The best free-from pitta out there.
Tastes even better toasted.
Per pitta:
128kcal, 1.1g fat,
0.3g saturates,
2.1g sugars,
0.6g salt
JULY 2016 HEALTHY FOOD GUIDE 79
The winners
CONVENIENCE
WINNER
Heck Chicken Italia Sausages
£3/340g (10 sausages), Asda,
Tesco, Waitrose, heckfood.co.uk
Perfectly sized chicken chipolatas,
full of flavour – and they’re also
gluten free and low fat!
Per 2 chipolatas (grilled): 72kcal, 1.6g fat,
0.3g saturates, 1g sugars, 1.3g salt

READY MEAL
WINNER
Asda Good & Balanced Lemon
Chicken & Wild Rice £2.80/400g ED’s
A generous amount of chicken
CHOICE
that's well-balanced with sharp,
tangy tomato and preserved lemon.
+
^This low-fat variety
An impressive green score across
all the traffic lights.
puts sausages back on
Per pack: 404kcal, 6.1g fat, 0.9g saturates,
10g sugars, 1.2g salt
the menu, with no loss
of flavour or texture _
LIZ ATKINS
SOUP assistant editor

WINNER
M&S Super Green Soup
£2.50/600g
Thick with good-for-you greens, a
minty uplift keeps this soup both
comforting and refreshing.
Per ½ pot: 108kcal, 3.9g fat, 0.3g
saturates, 3.3g sugars, 1.3g salt

Highly recommended
CONVENIENCE READY MEAL SOUP
Gallo 3 Cereali Gluten Free Aldi Chicken, Chorizo And Glorious! SkinnyLicious New
Fusilli £1.99/250g, Ocado, Prawn Paella £2.29/400g, England Butternut Squash Soup
Booths Cooked in just 7 min, this available from 13 July If feeling £1.98/600g, Asda, Sainsbury’s,
gluten-free fusilli is made full is a lunch essential
ntial, go for this Morrisons, Ocado, Budgens
g
from rice, maize and substantial, authentic- Flavoursome, low-cal
buckwheat flours. tasting paella. Per and one of your five-
Per 80g (raw): 285kcal, 1g fat, pack: 464kcal, 8.9g a-day. Per ½ pot: 103kcal,
0.3g saturates, 0.3g sugars, fat, 1.4g saturates, 2.7g fat, 0g saturates, 8.2g
0g salt 7.8g sugars, 1.7g saltt sugars, 1.4g salt

80 HEALTHY FOOD GUIDE JULY 2016

 S H O PPI N G

SALAD
WINNER
Aldi Specially Selected Jewelled
Giant Couscous £1.29/220g
A fresh and zingy sharing side (or
main) with hearty giant couscous,
speckled with pomegranate seeds.
Per pot: 89kcal, 2.9g fat, 0.3g saturates,
2.2g sugars, 0.3g salt

GYM FIX
WINNER
Asda Grower’s Selection Tuna
& Egg Protein Pot £1.70/140g
Curb post-workout munchies in
no time with this high-fibre mix of
cannellini, borlotti and green beans
combined with high-protein flaked
tuna and egg – 31% of your daily
protein and 21% of your daily fibre!
Per pot: 138kcal, 3.9g fat, 0.7g saturates,
1.7g sugars, 0.9g salt

SPEEDY
WINNER
Asda Good & Balanced
Cauliflower Pilau Rice £1.50/400g
Taking a trend mainstream can go
wrong, but Asda has ticked all the
boxes. Fluffy every time we tried it,
either microwaved or dry-fried.
Half a pack is one of your five-a-day.
Per ½ pack: 72kcal, 1.8g fat, 0.4g saturates,
3.8g sugars, 0.4g salt

SALAD GYM FIX SPEEDY

M&S Paprika Chicken &
3 Grain Salad £4/280g
Generous pieces of chicken with a
red pepper sauce. Surprisingly
substantial.
Per pack: 364kcal,
13.7g fat, 2.2g
saturates, 7.8g
sugars, 1.5g salt
M&S Apple, Cucumber & Mint
Juice Booster £1.60/250ml
Rehydrate with this no-added-sugar
drink. With spirulina and guarana
extracts for a natural
pep-me-up.
Per bottle: 115kcal, 1.5g
fat, 1.5g saturates, 20.3g
sugars, 0.1g salt
Sacla’ Free From Wild
Mushroom Risotto Sauce
£2.39/190g Tesco
Enjoy risotto midweek with this
bung-it-in-the-pan sauce.
We like the way the
mushrooms are intact.
Per ½ jar: 95kcal, 6.6g fat, 0.8g
saturates, 1.3g sugars, 1.4g salt

JULY 2016 HEALTHY FOOD GUIDE 81

The winners
BAKING
WINNER
Sweetpea Pantry Super Oat
Flapjack Mix £4.99/390g,
Ocado, Booths, Revital,
independent health stores
A gluten-free mix we can’t fault –
full of only the good stuff like
quinoa and flaxseed.
Per pack (dry mix): 94kcal, 3g fat, 0.7g
saturates, 6g sugars, 0.1g salt

CONDIMENT
WINNER
Streamline Less Sugar
Strawberry Jam £1.45/340g,
Tesco, Asda, Morrisons, Ocado,
Booths, Budgens
Tastes homemade with more fruit
^I find herbal teas one of
the most enjoyable ways
and 30% less sugar than usual jam.
to stay hydrated – this one
Per 15g: 26kcal, 0g fat, 0g saturates,
6.2g sugars, 0g salt
is zingy and refreshing _
ED’s

SERVING SIZES WHERE APPLICABLE ARE BASED ON MANUFACTURERS' RECOMMENDATIONS. CO-ORDINATED BY LAURA DAY
melanie leyshon editor

DRINK CHOICE
+
WINNER
Twinings Lemon & Ginger Tea
£1.69/30g, widely available
Need perking up? The ginger in
this well-balanced tea isn’t too
overpowering. Bonus: it’s also
caffeine free.
Per 200ml infusion: 4kcal, 0g fat, 0g
saturates, 0g sugars, 0g salt

DRESSING
WINNER
The Coconut Company Organic
Coconut Vinegar, £5.99/250ml
Planet Organic, Wholefoods,
thecoconutcompany.co
This 100% coconut sap vinegar
doesn't taste overly coconutty, just
refreshingly mild and tangy.
Per tbsp (11ml): 0kcal, 0g fat, 0g saturates,
0g sugars, 0g salt

82 HEALTHY FOOD GUIDE JULY 2016

 S H O PPI N G

SWEET TREAT
WINNER
Urban Fruit Smashing Strawberry £1/35g,
widely available
Need a new handbag snack? Pack this fruity treat
instead of chocolate or sweets.
Per pack: 102kcal, 0.1g fat, 0g saturates,
20.3g sugars, 0g salt

FROZEN
JOINT WINNERS
M&S Count On Us Madagascan Vanilla Iced
Dessert £3/1l
A crowd-pleasing staple without the calorific
overload. Excellent Madagascan vanilla flavours.
Per tub: 85kcal, 1.4g fat, 0.9g saturates,
13.9g sugars, 0.1g salt
Oppo Salted Caramel Ice Cream £4.99/500ml,
Holland & Barrett, Co-Op, Waitrose, Ocado
Tastes decadent but it’s naturally sweetened with
stevia for a guilt-free treat.
Per 2 scoops: 76kcal, 3.9g fat, 2.8g saturates, 6.2g sugars,
0.2g salt

OIL
WINNER
Olivado Extra Virgin Avocado Oil
£4.50/250ml, Sainsbury’s, Waitrose, Tree of
Life, CLF, Booths, good delis
Smooth and rich, this has a proper taste of
avocado and is loaded with vitamin E.
Per tbsp (11ml): 89kcal, 10g fat, 1.4g saturates,
0g sugars, 0g salt

SWEET TREAT OIL

Chocologic No Added Sugar
g Braham & Murray Good Oil
Milk Chocolate Hemp Oil £4.49/250ml,
£1.20/80g, Tesco Tesco, Waitrose,
Belgian milk chocolate goodhempfood.com
that hits the spot minus This nicely nutty oil is a good
the sugar crash. source of omega-3 fats –
Per 4 squares ( pack): useful if you’re vegetarian.
64kcal, 4.8g fat, 3g saturates, Per tbsp (11ml): 99kcal, 11g fat,
3g sugars, 0.1g salt 1g saturates, 0g sugars, 0g salt

JULY 2016 HEALTHY FOOD GUIDE 83

LO R E M

Ju
uliette Kellow HFG DIETITIAN
WHY WE NEED…

L ike most of the other B vitamins, B6 helps HOW MUCH DO I

NEED EACH DAY?
to PRODUCE ENERGY in the body. It’s also vital The Nutrient Reference
for our IMMUNE and NERVOUS SYSTEMS to function Value (NRV) for vitamin
normally and helps to keep us FEELING WELL B6, which you’ll see on
MENTALLY. It’s needed to make RED BLOOD CELLS, food labels, is 1.4mg. But
there are more detailed
can help to stop us FEELING TIRED and regulates guidelines in the UK
the activity of some of our HORMONES. for vitamin B6 needs
at specific ages and
What happens if stages in life:
I don’t get enough?
MALES FEMALES

Vitamin B6 is found in a wide range 19+ yr 1.2mg*

of foods so it’s easy for most of us to
get enough. Indeed, figures from the

*REQUIREMENTS ARE THE SAME DURING PREGNANCY AND WHILE BREASTFEEDING. PHOTOS: GETTY, ISTOCK
National Diet and Nutrition Survey
reveal that men have a daily average 19+ yr 1.4mg
of 2.5mg vitamin B6 from food, and
women 1.9mg – both more than the
15–18 yr (girls) 1.2mg
amounts recommended to stay well
(see right). A deficiency of vitamin
15–18 yr (boys) 1.5mg
B6 is usually due to another health
problem, such as kidney disease,
11–14 yr (girls) 1mg
CHILDREN

coeliac disease, inflammatory

bowel disease or alcoholism.
11–14 yr (boys) 1.2mg
Symptoms include anaemia, itchy
rashes, scaly skin on the lips, cracks
7–10 yr 1mg
in the corners of the mouth and a
swollen tongue. A severe deficiency
4–6 yr 0.9mg
can cause depression, confusion
and poor immunity.
1–3 yr 0.7mg

10–12 mth 0.4mg

THE MAIN SOURCES
BABIES

Vitamin B6 is found in a wide range of foods, 7-9 mth 0.3mg

including beef, pork, poultry, fish, milk, potatoes,
0-6 mth 0.2mg
vegetables, fortified breakfast cereals and peanuts.
84 HEALTHY FOOD GUIDE JULY 2016
 H E A LT H

TAKE CARE WITH SUPPLEMENTS EVERYDAY FOODS

Taking very large doses FOR VITAMIN B6 (mg)
(more than 200mg a day) in 135g grilled lean pork steak 0.97
supplement form can cause loss 125g grilled lean rump steak 0.81
of feeling in the arms and legs. 125g grilled turkey breast steak
or chicken breast 0.79
This is usually reversible, but
100g lamb’s kidney (raw weight) 0.56
unless you’ve been advised to
do so by a doctor, avoid having 140g grilled sardines 0.5
more than 10mg vitamin B6 in 100g calf’s liver (raw weight) 0.48
supplement form. 1 pomegranate 0.47
140g baked coley 0.46
PMS-FRIENDLY VITAMIN
There’s evidence to suggest 30g cornflakes 0.45
100g lean minced beef
good amounts of vitamin B6 may (raw weight) 0.42
help to ease the symptoms of 2 slices well-done lean
0.4
roast pork leg (80g)
PMS, such as irritability, bloating 30g bran flakes 0.39
and anxiety. More research is 140g grilled mackerel or
0.38
needed, but if you suffer, you baked plaice

could try a supplement 1 small avocado (100g) 0.36

containing up to 10mg a day. 125g can sardines
in tomato sauce 0.31
2 slices roast chicken (80g) 0.29
BRAIN BOOSTER
50g unsweetened muesli 0.27
Some research shows people with
higher blood levels of vitamin 200g pot baked beans 0.26
B6 have a better memory, but 1 banana 0.25
the jury’s out on whether taking ½ green pepper 0.24
supplements can help with 1 medium baked potato (200g) 0.22
memory loss linked to ageing.
140g grilled salmon 0.22
MOOD FOOD 30g walnuts 0.2
In a study, elderly women with 3 slices lean roast
0.19
lamb shoulder (90g)
the highest intakes of vitamin
½ small can tuna in water (60g) 0.19
B6 from food were found to
be 43% less likely to become 30g peanuts or hazelnuts 0.18
depressed. Again, more research 1 slice cantaloupe melon (150g) 0.17
is needed, but eating more B6-
140g baked cod 0.17
rich food can’t harm your mood.
JULY 2016 HEALTHY FOOD GUIDE 85
HIGH
VIS
NE IT O
WW U

&
EB R
IN FIBRE SIT
E
LESS THAN

4% SUGAR

lizisgranola
www.lizis.co.uk @lizisgranola

WIN a top
BRE DMAKER
for perfect loaves!
Our lucky winner will soon be baking different varieties with a professional touch
I
F YOU’VE BEEN ITCHING TO TRY your hand
at bread-making, enter our competition for
your chance to win a Sage Custom Loaf Pro
breadmaker, worth £249. This clever appliance takes
all the guesswork out of baking bread, so you’ll be
producing a perfect loaf every time in as little as two
hours. Or, if you want to wake up to the smell of fresh
bread, just set the timer for up to 13 hours ahead.
You can bake four different loaf sizes, up to 1.5kg,
FOR A CHANCE TO WIN, go to healthyfood.co.uk/competitions
by 31 July 2016 and answer the simple question.
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JULY 2016 HEALTHY FOOD GUIDE 87
A
STEP
RIGHT
in the
DIRECTION
Overwhelmed by the choice of fitness
trends? Don’t be. The evidence says
we can get healthier, fitter and lose
weight just by walking, says Laura Day
 F I T N E SS

P
ICTURE THIS: if you were offered a daily pill that you factor in walking – although
could reduce your risk of type 2 diabetes, certain you’ll need to walk as if you’re in a
cancers, heart disease and stroke, give you a rush. Better still, some studies
healthy dose of vitamin D, help you lose weight, tone suggest walking doesn’t increase
up AND increase your stamina, would you take it? We your appetite in the way some high
thought so! But before you go googling where to buy intensity workouts can (your weight
this new wonder drug, here’s the best bit: the benefits loss may backfire if you work out
are all yours with a brisk daily walk. too intensely and end up eating all
Hard to believe? Well, listen to this: time and again or more of your burned calories).
the evidence supports claims that walking reduces
the risk of chronic diseases. In 2008 University GET STARTED TODAY
College London researchers published a review of Your new plan can take effect from
the most robust walking studies carried out between the minute you read this. ‘Walking
1970 and 2007. They concluded walking cut the is a great way for non exercisers to
risk of cardiovascular disease by 31%, and the risk begin a fitness programme as it’s
of dying over the 12-year study period was simple, free and you already know
reduced by 32% for both men and women. ^ A daily 20-minute brisk
Those who walked harder for longer had the walk lowers your risk of
how to do it,’ says personal trainer
Jessica Smith (jessicasmithtv.com).
greatest protection.
Other studies have provided similar results.
early death by up to 30%_ ‘It’s a great way for new exercisers
to build their fitness base and
Walking for up to 30 minutes as part of a daily commute endurance level and feel successful
was found to decrease the risk of stroke in men and about a regular workout plan. Plus
women by between 8 and 11%, while brisk walking was it’s easy on the joints, which makes
found to have a similar lowering effect on high blood it a great alternative to jogging for
pressure, type 2 diabetes and high cholesterol as those with knee or hip issues.’
running. And even if you’re physically inactive now, just To make walking part of your
20 minutes of brisk walking daily is enough to lower routine, Jessica recommends
your risk of an early death by up to 30%. setting a weekly goal, such as
The NHS recommends we do 150 minutes of walking on a certain number of
moderate-intensity exercise per week, and this days a week (between two and five,
suddenly sounds a whole lot easier to achieve when depending on your fitness level),

HOW TO GET MORE OUT OF YOUR WALK

Personal trainer Jessica Smith recommends you focus on five things
to improve your fitness and get maximum health benefits.

1 2 3 4 5
SPEED Try POSTURE FEET BREATHING MOTIVATION
varying your Good posture Activating Take deep Walk with a
pace to add not only helps your shins belly breaths friend or
intensity without prevent aches and more during your (rather than the move to music –
zapping energy: pains, but it can also walk can help shallow, quick whatever helps you
walk at a brisk, help you burn more strengthen them breaths in the give your all during
steady pace for calories by engaging and may help to chest you may your walk time. Try
3 min, then power more muscles. Keep prevent trips and be used to taking). alternating walks
walk for 1 min. your shoulders falls. Focus on This will help with an indoor
Continue this back, chest wide flexing your foot provide your workout using a
cycle until you’ve and abs pulled in with each step, muscles with the DVD – you may
completed your (imagine drawing then pushing off oxygen your body find it helps you
target time your belly button the ball of the foot needs to power stick to a regular
or distance. into your spine). to power forward. through your walk. exercise plan.

JULY 2016 HEALTHY FOOD GUIDE 89

F I T N E SS

and marking it on your calendar.

‘Make it an important appointment
you won’t miss,’ she says.

STEP IT UP
Start by adding incidental walks to
your day, such as walking to the
shops or getting off the bus early.
Once you’re moving more, taking
part in sociable weekly walking
groups can keep you motivated.
‘Many of our walkers have been
diagnosed with diabetes or high
blood pressure, or they want to
^MY WALKS ARE THE BEST MEDICINE_
GWENDA ANN BYERS, 47, started walking with a
lose weight,’ says Charlie Coward,
group after being diagnosed with bladder cancer.
regional development officer for
Walking for Health (walkingforhealth. My fiancé and I were devastated when I was
org.uk). ‘People initially join diagnosed. But I had amazing support from Macmillan
because of the benefits of being nurses while having chemo and radiotherapy and one
active when living with chronic of them told me about the benefits of exercise and
health conditions, but healthy eating.
what encourages them to ^ Once you’re moving more,
stay is the social aspect to a weekly walking group
We got information via our local Walking for Health
and started doing twice-weekly walks in Wigan. We
our meet-ups.’
Local groups like these
_
can keep you motivated were made to feel welcome and at ease straightaway,
and as well as helping me regain my health, walking
are increasingly linking has helped us communicate and come to terms with
with healthcare practitioners on our lives. Our relationship is the strongest it’s ever been
a national scale to promote the – we’ve now tied the knot – and we’ve also built up
benefits of walking. ‘We’re noticing friendships with other walkers.
more referrals from GPs involved in I’ve been in remission for over 12 months now.
social prescribing pilots,’ says I wanted to give something back to the walks
Charlie. ‘The advantages are that programme as a way to say thank you for all the
it connects people with their local support they gave me, so I completed the training to
community and eases funding become a walk leader. The walks really are the best
pressures on the health service.’ medicine – they’re literally a breath of fresh air.

GIVE IT A GO URBAN HIKING

No rolling hills on your doorstep?
No worries – you can explore
your local streets with just as
much benefit. The US trend of
urban hiking is being championed
over here by Anja Phoenix, who
is mapping out urban hikes for
outdoor clothing brand Regatta.
‘It’s easy to explore the
environment on your doorstep,’
says Anja. ‘It’s great for your
lunch break, or for finding out
more about your own city – or
when visiting another town.’
Download Anja’s map for urban
hiking in London’s Covent Garden
at regatta.com/urbanhike (a map
for Manchester will follow shortly)
and go to healthyfood.co.uk for
her top urban hiking tips.
PHOTOS: GETTY

We’re giving away £300-worth of Regatta top-to-toe walking kit.

WIN TO ENTER, go to healthyfood.co.uk/competitions.

90 HEALTHY FOOD GUIDE JULY 2016

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IN AUGUST’S

SHORTCUTS to
GOOD HEALTH!
T
BUDGET HEALTH NEXUE
Basic foods that ISSSALE
put ‘superfoods’ ON UG
in the shade 1A
CHEAT’S KITCHEN
Time-saving tips
for sunny days

HIDDEN SUGAR
How to spot it in
everyday meals

HOLIDAY COOK’S
HOT PICKS
+ Crowd-pleasing
paella
+ Delicious
Lebanese dishes
+ The coolest ice Black forest
and lollies pops

+ Fresh &
fruity puds

PLUS + high-protein snacks + travel Q&A + healthier drinks +

JULY 2015 HEALTHY FOOD GUIDE 93
 Looking for support to get in
shape and lose weight?

Join our Online Diet Motivator Community

Meet, chat and join with like-minded, motivated dieters

Receive regular support from our team of Weight Loss Coaches

Access exclusive resources to help achieve your goals

“It’s such a help knowing that everyone is there for one another .
They’ve kept me on track and I’m seeing real results!”
Janet Wickes, London

Jenni Falconer, TV and radio presenter
A fan of Sport England’s ‘This Girl Can’ campaign,
the Heart UK presenter is determined to pass on
positive health messages to her young daughter
I recently had my diet assessed by
a nutritionist, who said I wasn’t
eating enough protein and told me
to eat it more regularly, especially
on workout days. Now I love
refuelling with that classic combo
of eggs and avocado on toast.
Weight-lifting has surprised me.
I love lifting heavy weights, which is
weird because I never, ever thought
AS TOLD TO LAURA DAY. PHOTOS: ISTOCK, GETTY. JENNI FALCONER IS A BRITISH LION EGGS #EGGCENTRIC AMBASSADOR; EGGRECIPES.CO.UK
I’d find it an enjoyable process.
Running is fantastic – I do it most
days – but I realised it wasn’t toning
my muscles. My weight training
programme, on the other hand,
is making a huge difference.
My four-year-old daughter actually
loves quinoa. I said to my husband,
‘What have we done?!’
THREE THINGS I LOVE
SUNDAY ROASTS
My husband and I love
cooking a roast
together at the
weekend. It takes
a bit of coordination
but the end result
makes it worthwhile.
And the dog goes crazy
for the aromas!
HEALTHY
I love all food – except peas. I really,
really hate peas. I just pretend
to love them so that my daughter
will eat them.
I’m a terrible cook, but I’m trying my
hardest to learn. I have to remind
myself that there are lots of food
groups to include at every meal.
Right now I’m making an effort to
get more green leafy veg and
things like broccoli and asparagus
into my family’s diet. I’m careful to
avoid cooking with things like pasta
sauces with added sugar, though.
I don’t like the ‘eat clean, train dirty’
trend. I was once at a celebrity
do and I was the only one eating
the bread on my plate. Everyone
else pushed theirs to the side.
DEADLIFTS AND SQUATS
They’re the exercises everyone else
dreads, but I absolutely love them!
EGGS
I always
have a vast
number in
my fridge.
They make
an ideal
recovery
snack or
meal for me.
TA L K I N G P O I N T S
I get up for work at 2.30am, ready
to present the 4am radio show
on Heart UK. Most people are
just waking up by the time I’ve
finished work. I run home from the
office – unless it’s raining. That can
put me off!
Health and fitness used to be uncool.
I’ve really enjoyed exercising for
quite a while now, but suddenly
people want to hear about it.
I can go to work in my sportswear
and it’s not an issue – it’s OK to want
to do something good for our
health. Gym memberships are
more of a normal practice now, like
having a mobile phone…
‘This Girl Can’ is a great campaign to
get women and girls moving. I like
the way campaigns like this spark
a wider interest in exercise and
health. It’s something I really
encourage my daughter to take
notice of – she already wants to
be a runner. She just puts on her
trainers and asks me to run around
the block with her.
JULY 2016 HEALTHY FOOD GUIDE 95
 REFERENCES
Your guide to the research behind this
month’s stories and features
HEALTH NOTES (p10)
O Miliku, K et al (2016) Maternal vitamin D
concentrations during pregnancy, fetal
growth patterns and risks of adverse birth
outcomes. The American Journal of Clinical
Nutrition 103 (6), 1514-1522. DOI: 10.3945/
ajcn.115.123752
O Xue, M et al (2016) Improved glycemic
control and vascular function in overweight
and obese subjects by glyoxalase 1 inducer
formulation. Diabetes 65 (6). DOI: 10.2337/
db16-0153
O Borgi, L et al (2016) Potato intake and
incidence of hypertension: results from three
prospective US cohort studies. British Medical
Journal 353. DOI: 10.1136/bmj.i2351
O Nakanishi, M et al (2016) Effects of walnut
consumption on colon carcinogenesis and
microbial community structure. Cancer
Prevention Research. Published online 23 May
2016. DOI: 10.1158/1940-6207.CAPR-16-0026
O Biswas, D et al (2016) Shining Light on
Atmospherics: How Ambient Light Influences
Food Choices. Journal of Marketing Research.
DOI: 10.1509/jmr.14.0115
O XLS Medical. Why diets fail: 72% of us have
tried a diet this year, yet almost half feel it’s
failed within the first month. Press release
published 31 May 2016
SEASONAL WAYS TO
FIVE-A-DAY (p12)
O Danesi, F and Bordoni, A (2008) Effect of
home freezing and Italian style of cooking on
antioxidant activity of edible vegetables.
Journal of Food Science 73 (6), H109-112
COULD YOU LIVE TO BE 100? (p14)
O British Dietetic Association. Food Fact Sheet.
Fruit and vegetables – how to get five-a-day
O American Heart Association (2015)
Semi-veggie diet effectively lowers heart
disease, stroke risk. American Heart
Association meeting Report Abstract 16. Press
release published online 5 March 2015.
http://newsroom.heart.org/news/semi-veggie-
diet-effectively-lowers-heart-disease-stroke-risk
O Darmadi-Blackberry, I et al (2004) Legumes:
the most important dietary predictor of
survival in older people of different
ethnicities. Asia Pacific Journal of Clinical
Nutrition 13 (2), 217-220
O World Cancer Research Fund. Red and
processed meat and cancer prevention.
http://www.wcrf-uk.org/uk/preventing-
cancer/ways-reduce-cancer-risk/red-and-
processed-meat-and-cancer-prevention
O NHS Choices. Red meat and the risk of
bowel cancer. http://www.nhs.uk/Livewell/
Goodfood/Pages/red-meat.aspx
96 HEALTHY FOOD GUIDE JULY 2016
O American Cancer Society (2015). World
Health Organization Says Processed Meat
Causes Cancer. Published online 26 October
2015. http://www.cancer.org/cancer/news/
news/world-health-organization-says-
processed-meat-causes-cancer
O Wu, S et al (2015) Omega-3 fatty acids
intake and risks of dementia and Alzheimer’s
disease: a meta-analysis. Neuroscience and
Biobehavioral Reviews 48, 1-9. DOI:
10.1016/j.neubiorev.2014.11.008
O Newton, W and McManus, A (2011)
Consumption of fish and Alzheimer’s
disease. The Journal of Nutrition, Health &
Aging 15 (7), 551
O Crous-Bou, M et al (2014) Mediterranean
diet and telomere length in Nurses’ Health
Study: population based cohort study. British
Medical Journal, 349. DOI: http://dx.doi.
org/10.1136/bmj.g6674
O Fraser, G E et al (1992) A possible
protective effect of nut consumption on
risk of coronary heart disease. The Adventist
Health Study. Archives of Internal Medicine
152 (7), 1416-1424
O Bao, Y et al (2013) Association of Nut
Consumption with Total and Cause-Specific
Mortality. The New England Journal of
Medicine 369, 2001-2011. DOI: 10.1056/
NEJMoa1307352
O Estruch, R et al (2013) Primary Prevention of
Cardiovascular Disease with a Mediterranean
Diet. The New England Journal of
Medicine 368, 1279-1290. DOI: 10.1056/
NEJMoa1200303
SHOULD YOU BE EATING MORE
TURMERIC? (p20)
O Goozee, K J et al (2016) Examining
the potential clinical value of curcumin
in the prevention and diagnosis of
Alzheimer’s disease. British Journal of
Nutrition 115 (3), 449-465. DOI: 10.1017/
S0007114515004687
O Zheng, Z et al (2015) The effect of curcumin
and its nanoformulation on adjuvant-induced
arthritis in rats. Drug design, development
and therapy 9, 4931-4942. DOI: 10.2147/
DDDT.S90147
O He, Y et al (2015) Curcumin, inflammation,
and chronic diseases: how are they linked?
Molecules 20 (5), 9183-9213. DOI: 10.3390/
molecules20059183
O Panahi, Y et al (2016) Curcumin lowers
serum lipids and uric acid in subjects with
non-alcoholic fatty liver disease: A
randomized controlled trial. Journal of
Cardiovascular Pharmacology. Published
online 27 April 2016
O Cancer Research UK. Can turmeric prevent
or treat cancer? http://www.cancerresearchuk.
org/about-cancer/cancers-in-general/cancer
-questions/can-turmeric-prevent-bowel-cancer
INCHES LOST WITH
HEALTH GAINS (p23)
O European Obesity Summit (2016) Press
release, Gothenburg Part 2: Study finds that
higher BMI and waist circumference are
associated with increased risk of aggressive
prostate cancer. Released 1 June 2016
WHY WE NEED VITAMIN B6 (p84)
O Wyatt, K M et al (1999) Efficacy of vitamin
B-6 in the treatment of premenstrual
syndrome: systematic review. British Medical
Journal 318 (7195), 1375-1381
O Kashanian, M et al (2007) Pyridoxine
(vitamin B6) therapy for premenstrual
syndrome. International Journal of
Gynaecology and Obstetrics 96 (1), 43-44
O Riggs, K M et al (1996) Relations of vitamin
B-12, vitamin B-6, folate, and homocysteine to
cognitive performance in the Normative
Aging Study. American Journal of Clinical
Nutrition 63 (3), 306-314
O Gougeon, L et al (2016) Intakes of folate,
vitamin B6 and B12 and risk of depression in
community-dwelling older adults: the
Quebec Longitudinal Study on Nutrition and
Aging. European Journal of Clinical Nutrition
70 (3), 380-385. DOI: 10.1038/ejcn.2015.202
A STEP IN THE RIGHT
DIRECTION (p88)
O Hamer, M and Chida, Y (2008) Walking
and primary prevention: a meta-analysis of
prospective cohort studies. British Journal
of Sports Medicine 42 (4), 238-243
O Hu, G et al (2005) Leisure Time,
Occupational, and Commuting Physical Activity
and the Risk of Stroke. Stroke 36 (9), 1994-1999
O Williams, P T and Thompson, P D (2013)
Walking Versus Running for Hypertension,
Cholesterol, and Diabetes Mellitus Risk
Reduction. Arteriosclerosis, Thrombosis and
Vascular Biology 33, 1085-1091. DOI:
10.1161/ATVBAHA.112.300878
O Ekelund, U et al (2015) Physical activity and
all-cause mortality across levels of overall and
abdominal adiposity in European men and
women: the European Prospective Investigation
into Cancer and Nutrition Study (EPIC). The
American Journal of Clinical Nutrition 101 (3),
613-621. DOI: 10.3945/ajcn.114.100065
O King, J A et al (2010) Influence of brisk
walking on appetite, energy intake, and
plasma acylated ghrelin. Medicine and
Science in Sports and Exercise 42 (3), 485-492.
DOI: 10.1249/MSS.0b013e3181ba10c4

NUTRITION LOWDOWN
We cut through the science to help you work out how our recipes – and
the foods you buy in the supermarket – fit into a balanced, healthy diet
JUST LIKE PRE-PACKED FOODS,
all our recipes provide detailed
nutrition information for a
typical serving. But how does
that compare with your total
daily needs for energy, protein,
fat, carbs and certain vitamins
and minerals?
Provided you stick to the
serving size we recommend
for each recipe, the easiest way
is to compare the nutrition
information for each recipe with
the Reference Intake (RI). You’ll
gradually see this term being
used on food labels in place of
Guideline Daily Amounts (GDAs).
The RIs are benchmarks for the
amount of energy (kilocalories),
fat, saturated fat, carbohydrate,
sugars, protein and salt we
should have each day.
The RIs for fat, saturates, sugars
and salt are the maximum
amount you should have each
day, while you should aim to
meet the values for carbs and
protein each day. There is no RI
for fibre but health experts
recommend we have 30g a day.
Although everyone is
different and has different needs
for energy and nutrients, the RIs
are designed for an average
adult, so there’s only one set of
values. See the table, right, for
the figures.
We also analyse our recipes for
calcium and iron – this is because
these two nutrients are often
low in people’s diets in the UK.
We can see how much a recipe
contributes to our daily needs for
calcium and iron by comparing
T H E FAC T S
WHAT IF I WANT TO
LOSE WEIGHT?
The only way to shed the pounds
is to take in fewer calories than
you use up, so your body draws
on its fat stores to supply it with
enough energy. To lose 1lb (0.5kg)
of fat you need to create a calorie
deficit of 3,500kcal. This means
cutting your calorie intake by just
500kcal a day should help you
lose 1lb (0.5kg) a week – so, for
example, women should lose this
amount of weight each week on
1,500kcal and men on 2,000kcal.
If you’re also more active, you
can expect it to be a little more.
However, nutrition experts agree
that for good health in the long
term, you shouldn’t lose more
than 2lb (1kg) a week.
REFERENCE INTAKE
it with Nutrient Reference ENERGY (kcal) 2,000
Values (NRVs), which are starting FAT (g) 70
to appear on food labels in
SATURATES (g) 20
place of Recommended Daily
Allowances (RDAs) – again, CARBOHYDRATES (g) 260
there is just one set of values.
SUGARS (g) 90
PER SERVING PROTEIN (g) 50
All our recipes come with SALT (g) 6
nutrition information per serving,
NUTRIENT REFERENCE VALUE
so as long as you stick to the
serving sizes we recommend, the CALCIUM (mg) 800
nutrition information we provide
IRON (mg) 14
will be accurate.
O Individual needs vary considerably, so use this as a general guide
only. Ask your GP or doctor to refer you to a registered dietitian if
you feel you would benefit from personalised advice. Nutrition is
calculated accurately, but may vary, depending on the ingredients
used. Only listed ingredients are included in the calculations.
JULY 2016 HEALTHY FOOD GUIDE 97
T H E L A S T WO R D

5 TOP Struggling to
fit in workouts?

FACTS Try going back

to basics: just
20 MINUTES’

to TAKE
BRISK WALKING
A DAY could lower
your risk of an

AWAY
early death by up
to 30% (p89)

Our favourite healthy snippets

and tips from the experts
in this month’s issue

Treating yourself
to a French pud?
PICK CRÈME
BRÛLÉE over a
slice of tarte
au citron and
you’ll save
yourself 245
calories! (p73)

AS DEDICATED
NUT LOVERS,
we rejoice in
WE’RE BIG early research
ROMANTICS, linking walnuts
COMPILED BY LIZ ATKINS. PHOTOS: GETTY, ISTOCK, POSED BY MODELS

but when to protection

we heard against colon
eating by cancer – and
candlelight pretty much
may make every kind of
us consume nut to longevity
more, we (p11 and p18)
flicked those
lights on Women with PCOS are prone
quick as a
to insulin resistance, so
flash! (p11)
CHOOSING LOWER-GI
FOODS wherever possible
can be an important part
of managing symptoms (p31)

98 HEALTHY FOOD GUIDE JULY 2016

Why add lots of sugar to something that is deliciously sweet already?
Our loyalties lie with the natural flavour of the fruit. That’s why we use
30% less sugar than standard jams and pack in 40% more fruit.
Visit www.streamlinefoods.co.uk for more information and tasty recipes.