Australian Healthy Food Guide - December 2023

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Welcome
This time of year, staying on track with
health goals can, understandably, take
a back seat, as work wraps up and
EDITOR’S TOP PICK
socialising ramps up.
This is completely normal but, for
some people, all the extra food and
drink that are a natural part of festivities
can be a source of anxiety, guilt or shame. The thing is,
healthy living isn’t about restriction or perfection. It's not
defined by what we do a few times a year, rather, it’s the
sum of small everyday actions, over time, that matters. In
blue zone regions, where the longest-lived people dwell, Our Mexi scramble has
socialising and enjoying food and drink with friends and your whole day's 5+
family are a big part of what makes them so successful vegie serves in one
at keeping lifestyle diseases at bay. Remember, having delicious meal!
an extra serving of pavlova or skipping the gym over the
holidays isn’t going to be a major set-back. Especially if p55
you allow yourself to relish your food and well-deserved
relaxation. Reconnecting with loved ones and putting
your feet up is just as important as nourishing food and
regular physical activity. If you are keen to have the
best of both worlds, this issue is full of great ideas for
healthier festivities and active fun that includes everyone.
Have a happy, healthy holiday!
Jenny de Montalk
Managing Editor
Join our Subs Club to WIN prizes every month!

Once you become a subscriber, you’ll automatically go in the draw
to win great prizes every month! This month you could WIN a prize
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DECEMBER 2023 HEALTHY FOOD GUIDE 3

contents D E C E MBE R 2023
62
80
live well
REV UP YOUR METABOLISM Burn more calories
16 at rest? Sign us up! Our rate of metabolism slows
as we age – see what the experts say about how to
minimise this decline and keep firing on all cylinders.
INEXPENSIVE IDEAS FOR ENTERTAINING

22 Christmas doesn't have to cost a fortune. Use our
economical recipes and homemade gift ideas to help
you take the stress levels down and enjoy yourself.
WAYS TO AVOID A HANGOVER Hair of the

26 dog or pop a pill? Everyone has their own
version of a cure for the morning after a big night, but
we investigate what the science says.
STAYING ACTIVE OVER THE HOLIDAYS The

32 festive season is all about feasting. Balance it
out with our top tips for keeping on top of your fitness
routine when it's summertime and the living is good.
ON THE COVER
4 steps to a faster metabolism p16 Hangover cures that work! p26
Air-fryer party sides p46 $40 Christmas menu for four p56
4 healthyfood.com
cook fresh
38 DELIGHTFUL DIPS Snack for
two or feeding a crowd – DIY to
save cash and kilojoules.
46 AIRY FLAIRY Free up your
oven for the big stuff with our
festive air-fryer sides.
54 TREAT YO'SELF Mexi delight
for one that won't disappoint.
56 CHRISTMAS THRIFT Fab
feast for just $40? You can do it!
60 5PM PANIC Quick meals to
maximise your relaxation time.
70 'TIS THE REASON Cutting
back on alcohol or just want a
52
70
clear head in the morning? Try
these refreshing mocktails!
76 SWEET AS A healthier twist
on Christmas cheesecake to
delight friends and family.
shop easy regulars

79 GREAT GRAIN Meet 3 WELCOME
sorghum, nutrition's rising star. 8 ASK THE EXPERT
80 SHOPPING NEWS One of 10 NEWS BITES
our very favourite summer fruits
90 YOUR LOW-SUGAR
just has to be cheery cherries.
SUMMER MEAL PLAN
82 DIP IT GOOD Our picks for
better-for you ready-made dips.
84 LOSE THE BOOZE 10 of the
best low or alcohol-free tipples.
92 SUBSCRIPTION
SPECIAL OFFER
95 HOW MUCH DO
Subscribe
today and you could
I NEED TO EAT?
86 RAISE THE BAR How to
win $14,500 worth of
96 REFERENCES
upgrade your Christmas lunch
98 OUR TOP 10
outdoor furniture
for top healthy-host status.
TAKEAWAYS from Cotswold!
88 LETTUCE CELEBRATE! How FROM THIS ISSUE See p92 to subscribe
much energy in salad dressings?
99 RECIPE INDEX

Why you can trust
EDITORIAL TEAM
Managing Editor Jenny de Montalk
editor@healthyfood.com
Consulting Dietitians Jess Burvill
APD, B Nutr Diet (Hons)
Healthy Food Guide (HFG) We give unbiased opinions
Jess Moulds NZRD, BSc Hum Nutr, magazine is your complete and are not affiliated with
M Nutr Diet, Sports Nutritionist guide to healthy eating. any food manufacturers. All
Nutritionist Kathleen Alleaume Our recipes use easy-to-find, branded food in HFG has been
M Nutr, BAppSc (Ex&SpSc) affordable ingredients. Cook approved by our dietitians.
Art Director Jeannel Cunanan with HFG and you’ll always Advertisers cannot influence
Sub Editor Ingrid Green enjoy a nutritious meal. editorial content.
Brand Innovations Manager
Alison Kirkman
Digital Content Editor Beatriz Acosta
Contributors
Julz Beresford, Niki Bezzant, Jo Bridgford,
Megan Cameron-Lee, Bryce Carleton, You can trust our advice. All our Dietitians review all our
Brooke Delfino, Kristine Duran-Thiessen, health information is supported articles so they’re always
Dixie Elliott, Annette Forrest, Chrissy Freer, by solid scientific evidence, accurate with up-to-date
Nick Fuller, Emma Galloway, Sarah-Jane not media fanfare. We smooth information. A full list
Hallett, Melanie Jenkins, Michaela Le out any confusion caused of references is also
Compte, Amanda Lennon, Andy Lewis, by ‘pseudoscientists’. available on request.
Nadia Lim, Andre Martin, Liz Macri, Jess
Moulds, Vikki Moursellas, Phil Mundy, Mark
O’Meara, Tamika O’Neill, Kerrie Ray, Tracy
Rutherford, Jeremy Simons, Sarah Swain, Every recipe in Healthy Food Guide is healthy
Jenn Tolhurst, Caroline Trickey, John Paul
Our recipe writers work with
Urizar, Yvonne Walus, Kristen Wilson.
qualified dietitians to develop
ADVERTISING SALES all our meals. A nutritional
National Advertising Manager analysis is provided for every
Health & Food Titles recipe. We test each meal
Melissa Fernley, (02) 9901 6191 twice to ensure it works and
mfernley@nextmedia.com.au tastes great! Turn to p99 to
Advertising Manager
read about our recipe badges.
Bianca Rampal, (02) 9901 6327
brampal@nextmedia.com.au
Production Manager Peter Ryman HIGH
PROTEIN
Production & Digital Services Manager
Jonathan Bishop
dairy free diabetes friendly gluten free vegetarian
Subscription Enquiries
Toll Free: 1300 361 146 or +612 9901 6111
Email: subscribe@mymagazines.com.au
or go to mymagazines.com.au EDITORIAL ADVISORY BOARD
International Licensing & Syndication Professor Jennie Brand-Miller, Professor of Human Nutrition,
Arek Widawski
The University of Sydney; Catherine Saxelby, Accredited Practising Dietitian
awidawski@nextmedia.com.au
and nutritionist at Foodwatch Nutrition Hub; Dr Janet Franklin, Senior
Clinical Dietitian at Metabolism and Obesity Services, Royal Prince Alfred
Hospital, Sydney; Dr Tim Crowe, Advanced Accredited Practising Dietitian;
nextmedia Pty Limited
Associate Professor Antigone Kouris, Accredited Practising
Locked Bag 5555, St Leonards NSW 1590
Phone (02) 9901 6100 Dietitian and Adjunct Professor, Department of Dietetics
Managing Director Arek Widawski at La Trobe University, Melbourne.
GM Consumer Publishing Carole Jones Note: The advisory-board members do not necessarily review every article in Healthy Food Guide
Associate Publisher Andrea Duvall magazine and make no warranty as to the scientific accuracy of the magazine. Healthy Life Media
Pty Ltd and the Editorial Advisory Board do not necessarily endorse advertised products.
6 healthyfood.com
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World-leading holistic tools and

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To find out more or to book your free demo, contact
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my everyday
wellbeing
powered by healthyfood.com
Ask the expert…
Kathleen Alleaume
My teenage niece was diagnosed with an eating
disorder this year and spent some time in hospital.
We’re having Christmas dinner at my place and I know
she gets really stressed around meals. What can we do
to make the day more enjoyable for her? Claudia, NSW
&A
Supporting teenagers with eating disorders or
disordered eating during family gatherings can be
challenging but crucial for their well-being. Here are some
tips to help make these events more comfortable and enjoyable for
them. To start, maintain open and non-judgmental communication
with your teenager. Let them know that you're there to listen and
support them, encouraging them to express their feelings and
concerns about the gathering.
Collaborate with your teenager to plan for the event, discussing
potential triggers and coming up with strategies to handle them. If
dietary restrictions or preferences are a concern try to ensure suitable
food options are available, reducing anxiety around mealtime.
Creating a supportive and safe environment at the gathering is
essential. Educate family members about the importance of sensitivity
and discourage comments on appearance or eating habits. Encourage
your teenager to engage in activities or conversations that distract them
from food or body image concerns, like games or discussions about their
passions. Additionally, help your teenager develop coping strategies
for stress and anxiety and celebrate their small wins and progress, both
during and after the gathering. Lastly, take care of your own mental and
➜ emotional well-being as a caregiver. Supporting someone with an eating
Send your disorder can be challenging, so make sure you have a support system
questions to editor@ and self-care routines in place to navigate this journey effectively.
healthyfood.com
Photography: iStock.
to be answered by
our expert. Use the
subject line: Kathleen Alleaume is a nutrition and exercise scientist and founder
‘Ask the expert’ of The Right Balance. She’s also the author of What’s Eating You?
Connect with her at www.therightbalance.com.au
8 healthyfood.com
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HUB
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O LY
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✽ Create your own health program with our

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Visit www.healthyfood.com/diabetes-hub
what's new
newsbites
STAY UP TO DATE WITH THE LATEST IN HEALTH NEWS AND PRACTICAL LIVING TIPS.
28
At about 28 serves
per week,
discretionary foods
were the lowest
scoring area of diet
quality across all age
and sex groups in an
Australian study.
Alcohol, cakes, biscuits,
confectionery, chocolate
and takeaway foods
were found to be the
biggest contributors on
the list. That’s got us
thinking and, being big
dip fans, we’ll start by
checking out p82
for some of the
healthier options. CSIRO
KEEP IT STABLE
Want a long life? For older women, maintaining a stable
weight may have a bigger payoff than weight loss. A study
found women whose weight stayed stable after 60 were
more likely to reach 90, while those who'd lost weight
unintentionally were half as likely to reach 90. Medical News Today
10 healthyfood.com
Warmer=lower
That summer sunshine may come with an
unexpected bonus. US research suggests
weather can impact blood pressure, with
cooler temperatures more likely to increase
it, making hypertension (high blood
pressure) more difficult to manage.
7
Sun lovers rejoice (but don’t
forget the sunscreen).
American Heart Association
healthy
habits
A study has identified seven
lifestyle factors that reduce
NOT SO the risk of depression. The

factors, which potentially
HAPPY have a greater impact than

genetics, were:
MEALS •Having a healthy diet

•Regular physical activity
THE BAD RAP FOR ULTRA-PROCESSED •Never smoking
FOOD CONTINUES. A US STUDY •Limiting alcohol
SUGGESTS ARTIFICIAL SWEETENERS consumption to moderate
COULD BE, AS PREVIOUS RESEARCH amounts
HAS SUGGESTED, ELICITING CERTAIN •Frequent social connection
•Getting adequate sleep
CHANGES IN THE BRAIN THAT ARE
•Keeping sedentary
ASSOCIATED WITH THE DEVELOPMENT
behaviour to a minimum
OF DEPRESSION. NOT HAPPY, JAN. NATURE MENTAL HEALTH
JAMA Network Open
Healthy Grandparents Kindred by

Michael Carr- Maria and Eva
Gregg (Allen & Konescsny (Pan
DECEMBER Unwin $32.99) Macmillan $49.99)
READS Parenting expert

and psychologist
Kindred authors
are sisters and the
Dr Carr-Gregg shows how to be founders of Australian spice store
Scan the QR code involved in grandchildren's lives chain Gewurzhaus. The book
below for more without treading on parents' toes, explains traditions and rituals
recommended reads. and addresses tricky topics such around spices, plus principles of
as screentime, 'greycare' and choosing, blending and using
divorce. It would make a great them to elevate your cooking,
gift for a first-time grandparent along with 80 recipes to help you
and an invaluable resouce for put your new-found knowledge
when difficulties arise. into practice.

what's new
newsbites
8am
Looking to lose weight?
You might want to FIBRE FROM
consider scheduling
your workouts around
SHELLS
When we think of dietary fibre,
this time. International fruits, vegetables, legumes and
researchers report that whole grains often come to mind,
exercising between 7am and but other – somewhat unexpected
9am showed the most promise for sources – are also proving valuable.
obesity prevention. Meanwhile, a The exoskeletons of crustaceans,
mushrooms and other fungi contain
US study suggested morning or
chitin, a form of fibre that has
afternoon physical activity may
recently been found to help enhance
help prevent type 2 diabetes more digestion, reduce body fat and
than exercise in the evening. Set promote weight loss in mice, US
that alarm! Obesity/Diabetologia researchers say. Science.
DID YOU
know?
Although osteoporosis is a major
risk factor for hip fractures, the
majority of people who suffer
them don’t have it. If the whole
community took a few simple
steps to look after their bones, we
could potentially avoid the risky
surgery and a whole lot of pain and
suffering, Australian researchers
say. Stopping smoking, maintaining
moderate physical activity, and
eating a healthy diet can all help
reduce bone loss. Medical News Today
12 healthyfood.com
SMELL
SUPPRESSOR
A US researcher has potentially
found a way to combat a negative
side-effect of eating garlic, and you
may well have it in your fridge right
now. Whole-milk yoghurt showed
3
excellent stench-suppressing powers
in lab-based tests. Frying garlic before
eating removes most of its odour
too, researchers said.
Molecules
HEALTH
TIPS DON'T FORGET
READY TO ENJOY FESTIVE
GATHERINGS WITHOUT
Vitamin D
YOU'VE LIKELY HEARD
GOING OFF THE RAILS?
HOW VITAL VITAMIN D
FOLLOW THESE THREE
IS FOR STRONG BONES,
HEALTH TIPS FOR A
BUT SCIENTISTS ARE
BALANCED AND JOYFUL
FINDING LINKS BETWEEN
CELEBRATION
LOW LEVELS AND
HIGHER RISKS OF SOME
CANCERS, DIABETES,
1 HIGH BLOOD PRESSURE
AND CARDIOVASCULAR
Mindful eating Savour "A healthy DISEASE. IF YOUR
treats in moderation, listen
to hunger cues and choose outside starts LEVELS ARE LOW DUE
TO INADEQUATE SUN
nutrient-rich options.
from the inside." EXPOSURE, DIETARY
SOURCES INCLUDE FATTY
2 Dr. Robert Urich FISH SUCH AS SALMON
US actor and cancer awareness advocate
AND TUNA, EGG YOLKS
Stay active by integrating AND MUSHROOMS.
outdoor activities into your
holiday schedule. Engage
in brisk walks, bike rides or
family hikes to balance
calorie consumption during
parties and get-togethers.
Hydration Prioritise water

intake to aid digestion,

control appetite and avoid
mistaking thirst for hunger
during festive celebrations.

Getting healthy starts here
Head to healthyfood.com for thousands of delicious dietitian-approved

recipes and trustworthy health and nutrition advice from the experts
THE MOST POPULAR ADVICE & RECIPES YOU DON'T WANT TO MISS!
Best & worst

takeaway options
plusour healthy Diabetes-friendly
makover fish & chips meals & advice
Easy, filling lunch

ideas including
this cheesy
How to be sugar
mushroom,
smart & enjoy
still spinach &
your favourite
caramelised
desserts!
onion toastie
Discover more!
Find us at
healthyfood.com
WELL
rev up your metabolism | how to avoid hangovers | stay active on holiday
Helpful hobbies
If you’ve been too busy
lately, to pick up that
watercolour brush or fishing
rod, recent research might
make you re-think. People
over 65 are likely to be
healthier, happier and have
greater life satisfaction if
they have a hobby, no
matter where they live, a
study has found. The
researchers combined the
results of various studies
across 16 countries. Taking
into account wealth and
partnership status, the
Photo: iStock. Text: Nature medicine
researchers say engaging in

hobbies was linked to better
self-reported health, higher
life satisfaction, higher
levels of happiness and
fewer depressive symptoms.
And our favourite hobby?
Cooking of course!

live well
Ways to
your REV UP
metabolism
Give yourself the gift of a healthy
metabolism these holidays, and enjoy the
benefits of burning energy more efficiently
and having more pep in your step.
16 healthyfoodguide.com.au
live well
40
the age at which muscle
mass begins to decline,
leading to a slowing of
the metabolism
O ur metabolism is the force inside

our bodies that mysteriously
decides whether to convert the
food we eat into a burst of energy, or extra
kilos on the scales.
What is metabolism and
how does it work?
Metabolism is the term describing all
the chemical reactions in our bodies
that keep us alive. It provides the
A ‘slow’ or ‘sluggish’ metabolism is often the energy needed for essential functions
first thing we blame when we struggle to like breathing and digestion.
lose weight. When we refer to metabolism in the
As a result, a US$33 billion industry offers context of our weight, we’re actually
thousands of products promising to speed describing our basal metabolic rate – the
up our metabolic rate for weight-loss number of calories the body burns at
success. rest, determined by how much muscle
But rather than reaching for a supplement, and fat we have.
there are other things you can do to speed Many factors can affect your
up your metabolism. metabolism, including gender, age,
weight and lifestyle. It naturally
slows down as we age and becomes
The Conversation,
dysfunctional after dieting.
Nick Fuller - Charles Perkins
Centre Research Programme
Leader, University of Sydney
Photos: iStock.
This article is republished from

The Conversation under a
Creative Commons license.

live well
Does our metabolism

slow with age?
As our bodies age, they stop
working as efficiently as before.
Around the age of 40, our
muscle mass starts naturally
declining, and the ratio of body
fat to muscle increases.
Because muscle mass helps
determine the body’s metabolic
rate, this decrease in muscle
means our bodies start to burn
fewer calories at rest, decreasing
our metabolic rate.
Why does dieting

make our metabolism
dysfunctional?
When you lose large amounts
of weight, you’re likely to have
lowered your metabolic rate,
and it doesn’t recover to the
level it was pre-dieting – even if What else influences
metabolism?
you regain weight.
This is because, typically, when
we diet to lose weight, we lose
both fat and muscle, and the
➜ LIFE STAGE Metabolic ➜ GENES It was previously
decrease in our calorie-burning
demand is dramatically thought genes mainly play
muscle mass slows down
increased in babies and a part in appetite regulation
our metabolism.
toddlers, during puberty and when it comes to overweight
We can account for the
during pregnancy. In contrast, and obesity, but new research
expected decrease in metabolic
ageing decreases muscle mass, shows genetic differences in
rate from the decrease in body
lowering metabolic rate. the way fat is metabolised also
mass, but even after we regain
➜ ENVIRONMENT Being potentially play a part.
lost weight our metabolism
doesn’t recover. in an extremely cold climate ➜ DISEASE Diseases that can
Research shows that for every dramatically increases energy affect metabolic rate include
diet you attempt, the rate at demands just to maintain the hyper or hypoactive thyroidism,
core temperature of the body, in cancers, and excessive cortisol
Photos: iStock.
which you burn food slows by a

further 15 per cent that can’t be some cases double the energy (the stress hormone) or
accounted for. demands of a person in a adrenaline levels.
temperate climate.
Higher-thermic
DAY ON
A PLATE
BREAKFAST
2 slices of grainy toast
topped with 2 poached
eggs and ½ cup each of
cooked mushrooms and
spinach.
How to
speed up our
METABOLISM
ng to avoid...
LUNCH
Asian salad bowl with
100g salmon fillet,
and one thi ¼ avocado, ½ cup brown

rice and mixed salad
1
Eat and drink well digest proteins. Eating protein-
– pay attention to rich foods will increase your
what you eat metabolic rate by about 15 per
Consider the types of food cent (compared to the average of
you eat because your diet will 10 per cent from all foods).
influence the amount of energy In contrast, carbs will increase it
your body expends to digest, 10 per cent and fats by less than
absorb and metabolise food. 5 per cent. DINNER
This process is called diet- But this doesn’t mean you Red lentil dhal
induced thermogenesis, or the should switch to a protein-only served with cauliflower
thermic effect of food, and it diet to boost your metabolism. and pumpkin
– healthyfood.com
equates to about 10 per cent of Rather, meals should include
our daily energy expenditure. vegetables and a source
Research shows the thermic of protein, balanced with
effect of food is highest for wholegrain carbs and good
SNACK
protein-rich foods because fats to support optimum
Small tub of high-protein
our bodies need to use more health, disease prevention yoghurt and ½ cup of
energy to break down and and weight loss. mixed berries

live well
2 3
Get moving Don't waste
Regular physical activity will boost muscle your money on
mass and speed up your metabolism. diet pills and
Increasing your muscle mass raises your basal supplements
metabolic rate, meaning you’ll burn more Thousands of products
calories at rest. promise to activate your
You can achieve this by incorporating 30 metabolism and speed
minutes of physical activity into your daily up your weight loss.
routine, supplemented with two days of gym or While some may have
strength work each week. ingredients that will
It’s also important to mix things up, as following boost your metabolism
the same routine every day can quickly lead to immediately after you take
boredom and exercise avoidance. them, such as caffeine and
Neglecting exercise will just as quickly result in capsaicin (the component
a decline in muscle mass, and your lost muscle will which gives chillies their
slow your metabolism and hamper your efforts heat), research confirms
to lose weight. the effect is temporary back their efficacy. Two
– they don’t support long- extensive reviews published
term weight loss. recently examined around
Most products promising 120 studies of weight-loss
to help you speed up your supplements and found
metabolism to help you they just don’t work, despite
lose weight don’t offer the bold marketing claims.
any scientific evidence to So leave the pills, potions
and powders on the shelf
and focus on the things that
work. Your metabolism –
and your hip pocket – will
thank you.
live well
YOUR SLEEP
HYGIENE
checklist
• Avoid caffeine in the late
afternoon and evening
• Avoid cigarettes
completely, or within two
hours of sleep
• Limit alcohol
consumption – any
more than two units is
initially sedative, but later
becomes a stimulant
• Avoid a heavy or spicy
4
Get enough sleep meal within three hours
A growing body of of bedtime
research confirms sleep • Exercise regularly, but
deprivation can significantly impact not within three hours
your metabolism. of bedtime
A lack of sleep disturbs the body’s • Allow at least one hour
energy balance. This causes our of relaxation time to
appetite hormones to increase unwind before bedtime
feelings of hunger and trigger food • The bedroom should
cravings, while altering our sugar be quiet, dark and
metabolism and decreasing our comfortable and around
energy expenditure. 16-18°C
If you want to boost your • Maintain a regular
metabolism, set yourself a goal of sleep/wake schedule
1 in 3
getting seven hours of uninterrupted • Avoid clock-watching
sleep each night. overnight
A simple way to achieve this is to • Try journaling: write
people suffer from avoid screens for at least one hour down anything that is
insommnia symptoms before bed. Screens are a big sleep worrying you, then discard
disruptor because they suppress • Finally, especially if the
– a big factor in
melatonin production in the brain, concern is sleep-onset
metabolism
telling us that it’s daytime instead insomnia, try going to bed
regulation of nighttime. later rather than earlier.

live well
stmas
Chri
ry
Mer
Inexpensive
ideas for
22 healthyfood.com
Festive cherry &
chocolate chip bread
This is a quick soda bread mix with dried cherries,
almonds and chocolate chips, flavoured with
cinnamon and mixed spice.
You will need:

1 sterilised 4-cup capacity jar with a lid and an
opening at least 10cm wide, so the ingredients
can be added easily
Label or tag for instructions.
Dry ingredients for the jar

1¹⁄³ cups plain flour
²⁄³ cup rolled oats
¹⁄³ cup brown sugar
1 teaspoon baking soda
1½ teaspoons baking powder
½ teaspoon ground cinnamon
¼ teaspoon mixed spice
Keep your festive ¼ teaspoon salt
celebrations stress-free ¹⁄³ cup flaked/sliced almonds
¹⁄³ cup dried cherries and/or cranberries
and fun with our favourite ¹⁄³ cup dark chocolate chips
economical ideas for tasty
treats and homemade gifts. 1 Add the ingredients to the jar in the order listed,
gently tapping the jar after each ingredient so they
A
s fun as the holidays are, it can flatten to form even layers.
2 Seal the jar and label with instructions.
Words: Jenny de Montalk, Sarah Swain, Emma Galloway. Photography: iStock.
also be a stressful time, with

expectations high and extra Instructions for label
people to cater for.
Add financial pressure into the mix and
it can all start to feel a bit overwhelming. Wet ingredients
Our advice? Take a deep breath and 1 egg
make a plan – it will help you feel 1 cup buttermilk
prepared, keep a lid on spending and ¼ cup reduced-fat spread, melted and cooled
give you enough time to properly relax 1 Preheat oven to 180C. Line a loaf pan with
and enjoy this magical time of year. baking paper.
2 Tip jar ingredients into a large bowl and mix well.
MAKE YOUR OWN gifts 3 In a separate bowl, beat egg, milk and melted
You don’t need to spend a fortune to spread together. Add to dry ingredients. Mix until
show your loved ones how much you just combined. Spoon into loaf pan. Bake for
appreciate them. Homemade gift jars 35 to 40 minutes until firm to touch, golden
of baking mixes are a thoughtful way brown and lightly risen.
to make people feel special. As a bonus, 4 Cool for 5 minutes before turning out of the pan.
they’re a fun cooking project that will Cut into even slices and enjoy!
help keep younger guests occupied.

live well
Cinnamon & spice
blackcurrant
pancake mix
You will need:
1 sterilised 4-cup capacity jar with a lid
and an opening at least 10cm wide
Label or tag for instructions.
Dry ingredients for the jar

½ cup wholemeal flour
½ cup plain flour
½ cup rolled oats
2 tablespoons brown sugar
1 teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon salt
²⁄³ cup dried blackcurrants or you could
use dried blueberries
½ teaspoon cinnamon
½ teaspoon mixed spice
1 Add the ingredients to the jar in the

order listed, gently tapping the jar after
Inexpensive
each ingredient to form even layers.
2 Seal jar and label with instructions.
entertaining
A great way to share the workload and cost of
Pancake instructions for label
entertaining is to get people to bring along a dish
and enjoy a potluck-style feast. Here are some
Wet ingredients mouth-watering ideas that are sure to be a hit.
1¼ cups reduced-fat milk
1 egg
2 tablespoons reduced-fat Celebration salmon
spread, melted Salmon isn’t the cheapest ingredient but it’s a
Few drops vanilla essence, optional special treat to share among friends.
Preheat oven to 220°C. To make glaze, in a non-stick
1 Empty jar contents into a large bowl. frying pan heat the zest and juice of 1 orange and
Whisk ingredients together lightly. 1 lemon with ¼ cup honey, 1 tbs balsamic vinegar
2 In a separate medium bowl, beat and 1 tbs soy sauce. Boil, stirring frequently, for 2-3
milk, egg, melted spread and vanilla, if minutes. Spray a nonstick baking tray with oil and
using. Add wet mix to dry ingredients line with foil. Place a 1kg deboned side of salmon
and stir until just combined. on the tray, skin-side down. Brush fish surface
3 Spray a medium non-stick pan with a generously with glaze. Thinly slice another orange
little oil and set over a medium heat. and arrange slices down the centre of salmon, and
Cook spoonfuls of mixture until brush these with the glaze. Roast in the oven for
bubbles form on top of the pancakes. 15-20 minutes, brushing with glaze again after
Flip and cook for a further minute until about 10 minutes, until the salmon is just cooked
they are golden brown. through. Slide cooked salmon carefully onto a
4 Serve with your favourite toppings. serving platter. Serve hot or warm.
24 healthyfood.com
Rainbow prawn Nothing says
salad with wasabi Christmas in summer
like delicious prawns
dressing – and they're
This colourful prawn salad is healthy too!
ready just 10 minutes, thanks
to ready-made salad kits.
On a large serving plate,
combine 1 bag salad leaves
and ½ bag readymade
coleslaw (dressing omitted),
6 sliced radishes, a handful
of cashews, 100g chopped
snow pea shoots and ½ cup
fresh coriander leaves. Top
with cooked peeled prawns.
In a bowl, whisk ¹⁄³ cup low-fat
mayonnaise, 1 tbs lime juice
and 3 tsp wasabi. Season salad
with black pepper. Drizzle
dressing over the prawns.
Serve with lime wedges and
slices of grainy bread.
Roast chicken
Roast chicken is a reasonably
thrifty and easy dish to feed a
crowd. Master the basics and
you can serve with whatever
Rose water jellies
In a medium saucepan, slowly bring 2 cups clear apple juice
sides you like, hot or chilled.
and ¼ cup frozen raspberries to the boil. Scatter 1 tbs gelatin
Preheat the oven to 180°C.
powder over, whisking to prevent lumps. Remove from heat and
Pat a whole fresh or thawed
pour the mixture through a fine sieve. Discard raspberry seeds.
chicken dry with a piece of
Add ½ tsp rose water and divide mixture evenly among 16 x
kitchen paper and place it in
30ml shot glasses. Cool for 20 minutes before transferring to the
a roasting pan. Season and
fridge for 2-3 hours or overnight. Serve, topped with fresh fruit.
place in preheated oven. Allow
20 minutes cooking for every
450g, plus an extra 20 mins.
Fruit Christmas trees
Cut ¼ peeled watermelon, ½ peeled honeydew melon and ½
Baste with pan juices a few
peeled rockmelon into 1.5–2cm-thick slices. Using three sizes
times throughout cooking. To
of star-shaped cookie cutters, cut melon slices into stars. Thread
check if the chicken is cooked,
three graded stars from the different fruits onto skewers, going
pierce the plumpest part of
from the largest to the smallest star. Serve chilled on a platter.
the thigh with a knife. If juices
run clear it’s ready, if they’re
pink cook for another 20 mins
Cheesecake baskets
In a bowl, mix 250g light cream cheese, zest and juice of 1
and check again. Remove the
orange and ¼ cup icing sugar until smooth. Spoon cream
chicken from the oven, cover
cheese mixture into 4 brandy baskets. Top with fresh berries
with foil to keep it warm and
and dust with icing sugar. Serve immediately.
let it rest for 10 minutes before
carving and serving.
live well
S C I E N C E - B AC K E D
Ways to avoid a
hangover
26 healthyfoodguide.com
live well
Dry mouth, pounding head, queasy stomach and sense of dread are
all familiar hallmarks of a hangover. Healthy Food Guide explores
how to enjoy the party season without waking up with regret
Why do we get hangovers?
W
ith the festive season in full When your body attempts to flush out the alcohol
swing there are likely to be you’ve consumed, you not only lose fluid, you lose
more opportunities to drink vitamins and minerals as well.
alcohol and sometimes suffer the effects The accompanying headache or dry mouth is your
of overdoing it. As we journey through body’s plea for water. Alcohol causes dehydration
Christmas and the New Year, with the by preventing the kidneys from conserving water.
higher-than-usual quota of parties and Consequently, we can produce up to four times as much
nights out, is there anything we can do to liquid as we take in. In order to replace the lost water in its
make the morning after less painful? vital organs, the body takes water from the brain. Along
with this water go the electrolytes sodium and potassium
What is a hangover? – made worse by any accompanying vomiting and
Researchers define a hangover as diarrhoea – which can cause weakness and dizziness.
the mental and physical symptoms Light-headedness, shakes and sweating can also be
Words: Catherine Saxelby, Fiona Carruthers, Karen Fittall, Rose Carr & Jenny de Montalk . Photography: iStock.
experienced after heavy drinking, caused by a drop in blood sugar, due to alcohol’s effect
when blood alcohol concentration on the liver. Nausea, vomiting and diarrhoea are how the
drops to zero. body copes with alcohol’s irritation of the stomach lining
The most common hangover symptoms and increased acid production.
include headache, tiredness, nausea, red On top of this, a highly toxic substance called
eyes, dehydration and trembling. These acetaldehyde is produced during alcohol’s breakdown in
are due to the direct effect of alcohol, the the liver. And the longer the drinking session, the greater
body’s processing of it, alcohol withdrawal, the levels of acetaldehyde.
or other substances within alcoholic drinks. Finally, alcohol interferes with sleep quality, meaning we
Overdoing the booze can also leave wake up tired even after a lengthy sleep-in.
us with psychological symptoms such
as anxiety and impaired cognition,
colloquially referred to as hangxiety. This
is largely due to changes in levels of our
stress hormone cortisol and pleasure
hormone dopamine, along with attention
and memory being affected by fatigue.

What’s a
standard drink?
The alcohol content of different
drinks varies, so check the label
to see how many standard drinks
they contain. As a rough guide:
1 standard drink =
30ml spirits
(45% alcohol)
1 standard drink =
330ml can beer
(4% alcohol)
1 standard drink =
100ml wine
(12.5% alcohol)
Can hangovers be avoided? modestly slow the absorption of alcohol. Some

For better or worse, drinking is a big part of Aussie alcohol is taken up through the stomach wall, so
and Kiwi party culture. The only sure-fire way to avoid food acts as a barrier, increasing the time it takes
a hangover is to not drink at all. Failing that, your next the alcohol to reach the bloodstream and giving the
best option is to stick within recommended drinking body more time to process the toxins.
limits of no more than two units for women and three CHOOSE YOUR DRINKS WISELY
for men (although for some unlucky souls, even that Alcoholic drinks contain compounds called
amount will have effects the next day). congeners which add to their taste, smell or colour,
DRINK PLENTY OF WATER and they may also make the effects of hangovers
Staying hydrated is a major factor in reducing worse. Drinks such as brandy, whiskey and red wine
hangover symptoms, and water and alcohol are two contain more congeners than drinks such as gin
drinks you can successfully mix. Try to drink a glass or vodka, so the latter may not cause such a bad
of water in between each alcoholic drink, plus some hangover when drunk in excess. Adding a generous
more before going to bed. amount of soda might also help stave off some of the
dehydrating effects of the alcohol.
LINE THE STOMACH
If you know you’re going to be drinking alcohol,
don’t go out on an empty stomach.
Eating a meal with protein, fat and carbohydrate
before alcohol consumption has been shown to
live well
Can you cure a hangover? How to

Despite our best intentions, sometimes we’ll
get carried away with the festivities and overdo
drink less,
the drink. When this happens, well-meaning
friends may offer you all sorts of advice on how
with ease
It is possible to drink in a
to cure a hangover. The truth is, there is no cure
(if there were, someone would be making a lot of less risky way and still have
money off it). But there are some things that can fun. It just means a bit of
help ease the pain. planning ahead.
• Keep track of how much
you're drinking
• Set yourself limits
KEEP UP THE FLUIDS • Eat before or while drinking
Replacing water is crucial, and along with it, those • Start with non-alcoholic
lost electrolytes. Try using sugar-free electrolyte drinks and alternate with
sachets rather than sport drinks to avoid consuming alcoholic drinks
unnecessary excess sugar. Or keep it simple by •Try different drinks with a
sticking to water and green tea. lower alcohol content — like
some of the lower-alcohol
EAT SOME FRUIT
wines, beers or ciders
Potassium-rich fruit, such as bananas, oranges and
• Drink slowly. Try having a slow
kiwifruit, are helpful for replacing lost electrolytes.
drinking ‘race’ with a friend.
A fruity smoothie will help get your fluids up too.
THE BIG BREKKIE
There is some evidence to suggest that eggs may
be a good choice the morning after – the yolks
Check out our lower alcohol

options on p70 & p84 to help
you party without the pain
are rich in cysteine, a component of protein that
scientists believe can break down acetaldehyde.
If you’ve been dancing or otherwise burned off a
lot of energy, a big breakfast will help refuel you –
just hold off on the grease if you are nauseous or
vomiting. Light fare like wholegrain toast, tea, clear
broth or oats may sit better on a delicate stomach.
PAINKILLERS
It’s probably best to avoid aspirin, which can
irritate the stomach, and paracetamol, as
it's metabolised in the liver which is already
overworked. NSAIDs like ibuprofen are probably
your best bet if you’re generally healthy – just
make sure you take them with food.

live well
Alcohol's timeline
Here’s what happens inside your body when you drink…
Hangovers have
AFTER 2 MINUTES AFTER 20 MINUTES been around for
The alcohol is rapidly absorbed The alcohol reaches the centuries, and people
into the bloodstream, mainly liver – the organ responsible in different cultures
via the small intestine, but for metabolising more than have devised their
also through the stomach. 90 per cent of the alcohol in own 'remedies'.
This happens more quickly every drink you consume. The
if your drink is carbonated liver breaks the alcohol down,
(for example, sparkling wine), neutralises it and eventually
because the increased pressure removes it from the body.
in the stomach forces the AFTER 45 MINUTES
alcohol into your bloodstream Assuming you’ve just had the
faster, and more slowly if one drink, your blood alcohol
you’ve just eaten, because food concentration will peak. It will
prevents the alcohol from going go higher, the more alcohol
directly to the small intestine. you consume.
AFTER 5 MINUTES AFTER 1 HOUR
The alcohol reaches the Just 10g alcohol has been
brain, where it starts to exert metabolised by the body, the
its intoxicating effects, the amount that’s contained in one
first of which affects the area standard drink. This means that if
that controls inhibitions and you drink three standard drinks
judgement. As early as this, in one hour, your blood-alcohol
there is also enough alcohol in concentration won’t peak until
the blood to measure. at least 45 minutes after your
last drink, and it will take at least
three hours until your body
has metabolised the alcohol,
depending on a variety of factors,
including your age and sex.
live well
Spurious remedies
While there are many well-known hangover 'cures'
out there, few are backed by science. We put some
of the most common to the test.
HAIR OF THE DOG

Having another drink may help – sometimes – but the
results are only temporary. Why? Hangovers are partly
caused by a toxic by-product of alcohol metabolism
called methanol. When you knock back a beer or a
vodka the next day, the body’s enzymes, which have
been busily breaking down methanol, will switch to
work on the fresh alcohol. This means the breakdown
of methanol is left until later. So while the presence
of extra alcohol may dull the pain temporarily, the
reprieve will soon wear off, and when it does your
hangover could be back with a vengeance!
BURNT TOAST
Some forms of charcoal can filter out poisons and are
used for that purpose. Unfortunately, this DIY version
is not really comparable to medicinal products, since
burning toast produces the wrong kind of charcoal.
BLOODY MARY
Tomato juice is a good source of fructose and some
essential nutrients lost the night before, but leave out
the vodka. More alcohol is not your best long-term plan.
FIZZY VITAMINS
Effervescent tablets, such as Berocca and Hairy
Lemon, have long been used as hangover remedies
– but there’s little science to this. These tablets can
contain vitamin C, which is thought to speed up the
metabolism of alcohol by the liver, and B vitamins
such as thiamin (vitamin B1) and folic acid, which may
top up what the alcohol has drained when your body
metabolises it. These however, are not likely to make
a major difference to how you feel. The most help
probably comes from the water you drink with them.
The bottom line

The best cure for a hangover is prevention. If you’re
going to drink, try to keep within recommended limits,
pace yourself and drink one glass of water for every
alcoholic beverage. There’s little evidence for so-called
hangover cures, but some science-backed steps can
potentially soften the blow of a night of excess.

live well
HOW TO
over the holidays
There’s no need to let the holiday season disrupt your fitness
programme. Exercise and nutrition scientist Kathleen
Alleaume shares practical strategies to help keep you on track
T
Finding balance amid festivities
he summer holidays offer a During holidays our routines often shift, making it harder to
chance to unwind, celebrate maintain consistent exercise habits. But without regular physical
and step away from the daily grind, activity, muscles may weaken, cardiovascular fitness can decline
but it can be challenge when it comes and our mood and stress management may suffer.
to staying active and healthy. Luckily,
there are easy ways to keep your Holiday hurdles
physical activity up, introduce some Alongside a balanced diet, regular physical activity is a cornerstone
beneficial variety and encourage of a healthy lifestyle. Activities like walking, jogging, cycling,
friends and family to join in for a swimming and strength training contribute significantly to muscle
feel-good festive season. strength, bone density, cardiovascular health and maintaining a
healthy body weight. Exercise also strengthens our immune system
and aids in preventing chronic conditions such as heart disease
and diabetes. It contributes to better sleep patterns and improves
flexibility and balance, reducing risk of injury as we age.
Exercise also plays a vital role in our mental health. It acts as a
potent stress reliever, triggering the release of endorphins and
neurotransmitters like mood-boosting serotonin and dopamine.
This helps to enhance happiness and relaxation, and improves
our ability to manage stress and cope with challenges.
Text: Karen Fittall. Photos: iStock.

live well
Maintaining consistency
and holiday cheer
So how do we strike a balance between indulgence
and maintaining our fitness goals while on holidays?
The trick lies in making it enjoyable!
ADOPT A POSITIVE MINDSET The first step is
to release feelings of guilt. Holidays are meant
for relaxation and enjoyment, delicious meals
and quality time with loved ones. Keep a positive
attitude, acknowledge occasional indulgences and
balance them with mindful choices and fun activities.
SOCIAL ACTIVITY Transforming exercise into a
social and enjoyable experience can reshape our
perception of physical activity during holidays.
Involve the whole family in activities like morning
walks, friendly soccer games or refreshing ocean
swims. Use exercise as a bonding opportunity.
MIX IT UP Activities can come in all shapes and
styles including walks, swimming, dancing and team
sports. Diverse exercises challenge different muscle
groups, enhancing overall fitness. Embrace variety; it
brings joy and provides great benefits to your body.
PRIORITISE REST AND RECOVERY Quality sleep
is essential for overall well-being. Create a relaxing
bedtime routine, unwind with a book or soothing
music and aim to stick to a regular sleep and waking
schedule. Incorporating moments of relaxation such
as meditation, breathing exercises or gentle yoga
can reduce stress and improve your overall mood.
CONNECT WITH NATURE Enjoy the great
outdoors! Plan hikes, beach picnics or ocean swims.
Breathing in fresh air and basking in natural sunlight
can rejuvenate your mind and body, providing the
ultimate balance to the holiday festivities.
HUNGERGAMES
Regular physical activity during holidays and festivities plays a
crucial role in regulating appetite and hunger by balancing blood
sugar levels, controlling spikes and reducing crashes in energy. This
stabilising effect helps with managing cravings and impulsive eating,
making it easier to make mindful choices when indulging in festive
delicacies. Research has shown that regular exercise may lead to
healthier food choices and improved appetite control.
Best foods
to optimise
HOLIDAY FITNESS
To make your holiday fitness journey
plan exercise
achievable and realistic, here's a simple 1 GREEK
2-week activity plan. This plan combines YOGHURT is a protein
essential exercises with fun, engaging activities powerhouse, crucial
you're likely to enjoy as an individual or with for muscle repair and
the whole family during your break: growth. It also contains
probiotics, promoting
WEEK 1 gut health, and
calcium, supporting
DAYS 1-3
bone health.
Morning: 30-minute brisk walk or jog with the
family and/or dog 2 OATS contain
Afternoon: 1-hour swim or water sports session wholegrain
Evening: Relaxing yoga session to unwind carbohydrates and
DAY 4 fibre, providing a
Rest day: Indulge in a mindful activity like deep steady release of
breathing or an evening stroll post-dinner energy. Prepare
DAYS 5-7 some overnight oats
Morning: 20-minute home workout for a quick and easy
(incorporate bodyweight exercises like squats, breakfast.
push-ups, and lunges) 3 BLUEBERRIES are
Afternoon: Play a team sport with friends or rich in antioxidants
family like soccer, cricket or touch football. that help to reduce
Evening: 30-minute dance session. Be sure to inflammation and
include everybody's favourite tunes! muscle soreness post-
exercise. They are also
WEEK 2 low in kilojoules and
DAYS 1-3 high in fibre, making
Morning: 30-minute family walk or jog in a them an excellent
nearby park snack choice for weight
Afternoon: 45-minute outdoor family yoga management.
session for flexibility and relaxation 4 BANANAS
Evening: Family game night with active are a great source
challenges like charades or dance-offs
of carbohydrates
DAY 4 and natural sugars,
Rest day: Focus on relaxation and spend time providing sustained
with loved ones fuel for workouts.
DAYS 5-7 5 SALMON is a
Morning: 1-hour bike ride or hike exploring
fantastic source of
scenic routes
protein, plus omega-3
Afternoon: Enjoy a game of frisbee or catch
fatty acids, which can
with the kids
reduce inflammation
Evening: Wind down with a leisurely stroll and
and help to support
light stretching
cardiovascular health.

ADVERTISING PROMOTION
JEWELLED
RICE
With the goodness of
nuts, herbs and fruit,
this festive golden
rice makes a perfect
Christmas side
TIP:
You can swap the
Serves: 6 basmati rice for
Prep time: 10 minutes brown rice to add
Cooking time: 30 minutes more fibre.
½ cup Sunbeam Australian

Sunmuscat Sultanas
¼ cup Dried Cranberries Melt 1½ tablespoons of the golden. Transfer to a large
¼ teaspoon saffron threads ghee in a large skillet over serving plate, garnish with
3 tablespoons ghee medium heat. Add onion and toasted nuts, remaining
2 brown onions, sliced cook, stirring for 10 minutes, sunmuscats, currants,
2 cups long grain Basmati rice until caramelised. Set aside caramelised onion, coriander
½ teaspoon cinnamon half for garnishing. Add half of and dill. Serve.
1 teaspoon cardamom the soaked sunmuscats and
½ teaspoon cumin cranberries, the rice and
Add natural sweetness to
1 teaspoon sea salt spices. Cook, stirring for 1 min,
sweet and savoury dishes
¼ cup Sunbeam Australian until the rice is well coated in
with Sunbeam Australian
Cashews the oil and spices. Add 3 cups
Sunmuscat Sultanas,
½ cup Sunbeam Australian boiling water and the salt. Stir
delicate crunch with
Slivered Almonds to combine. Bring to the boil,
Sunbeam Australian
1 cup coriander, roughly reduce heat to low, cover and
Slivered Almonds, and
chopped cook for 15 mins. Remove from
up your magnesium, zinc
1
/3 cup dill, finely chopped heat to sit for 15 mins.
and iron with premium
Meanwhile, heat remaining
Sunbeam Australian
ghee in a medium frying pan
Natural Cashews.
To prep: place the Sunmuscat over medium heat. Add the
sultanas and cranberries in a almonds and cashews. Cook,
bowl and cover with water for stirring, for 4-5 minutes until
10-15 mins. Then drain. golden brown. Set aside.
In 2 tablespoons of hot Uncover the rice, drizzle over
water, in a small bowl, steep the saffron water, tossing a
saffron threads. little so half the rice turns
Add a little Sunbeam Sunshine to your Christmas. Available at most local supermarkets
sunbeamfoods.com.au
FRESH
refreshing mocktails | $40 Christmas menu | super-quick & budget-friendly
Fresh & festive

It's the most wonderful time
of the year and guess what
– it can be a good time for
your body too! From our Pomegranate
‘sangria’ (See
refreshing mocktails to our recipe p73)
economical festive feast, we
show you how you can have
a blast the healthy way!
To make life easier, we’ve
done the healthy eating hard
yards for you! Every main
meal contains at least two
serves of vegies. Each dish
meets our dietitians’ criteria
to ensure it doesn’t contain
too much energy, saturated
fat, sugar or sodium. Recipes
all come with a nutritional
analysis, with the table on
page 94 showing how they
fit daily nutritional needs.
Our food writers work with qualified HIGH

dietitians to develop these recipes for PROTEIN
maximum health benefits. For more
about our recipe badges, see p99. gluten free dairy free diabetes friendly vegetarian
cook fresh
D e l i g h t f u l
Delicious dips are a favourite summer
staple. Treating yourself or feeding a
crowd? We've got you covered.
38 healthyfood.com
Pumpkin hummus with dippers $AVER
Serves 2 (as a light meal) Time to make 20 mins

dairy-free vegetarian
2½ cups peeled and chopped 1 In a medium microwave-safe bowl, place

pumpkin pumpkin and ¼ cup water. Cover and cook on
400g can no-added-salt high for 6 minutes. Drain and cool.
chickpeas, rinsed and drained 2 In a large bowl, place pumpkin and chickpeas.
2 tablespoons tahini Lightly mash and add tahini, cumin and garlic.
2 teaspoons ground cumin Season with pepper and add lemon juice to taste.
Recipes: Kerrie Ray. Photography: John Paul Urizar. Styling: Michaela Le Compte. Food prep: Dixie Elliott.
1 clove garlic, crushed Transfer to serving bowl and sprinkle with dukkah.
Cracked black pepper 3 Arrange vegetable batons, snow peas and
2-3 tablespoons lemon juice beans on a serving platter.
2 tablespoons dukkah 4 When ready to serve, toast or warm pita bread
1 large carrot, cut into batons and tear into pieces. Serve with hummus and
2 celery stalks, cut into batons vegie batons, snow peas and beans.
¾ cup snow peas, trimmed
¾ cup green beans, trimmed Make it gluten free: Use gluten-free wraps and
2 wholemeal pita breads, check tahini, cumin and dukkah are gluten free.
toasted
HIGH
PROTEIN
PER SERVE
2280kJ/545cal Sugars 19g
Protein 24g Fibre 23g
Total fat 16g Sodium 460mg
Sat fat 3g Calcium 240mg
Carbs 65g Iron 7mg

cook fresh
low
sodium
Spicy guacamole dip

Serves 6 (with dippables) Time to make 10 mins
vegetarian
1 ripe avocado 1 Mash the avocado with lemon juice, then mix
½–1 tablespoon lemon juice in the spring onion, garlic and chilli. Add the
1 spring onion, finely chopped remaining ingredients and mix well.
1–2 cloves garlic, crushed 2 Season to taste and chill. Serve with pita
1 small red chilli, deseeded, chips and capsicum sticks. Top guacamole with
finely chopped sliced chilli and spring onion, if using.
Few drops Tabasco sauce
(optional) Variations
1¹⁄³ cups reduced-fat Make it gluten free Use gluten-free wraps instead
Greek-style yoghurt of pita breads, and check Tabasco sauce, yoghurt
1 teaspoon dukkah and dukkah are gluten free.
To serve
3 wholemeal pita breads,
cut into triangles, sprayed
with olive oil and grilled
PER SERVE
until crispy
1 each small red, yellow 830kJ/198cal Sugars 5g
Protein 8g Fibre 4g
and green capsicum, cut Total fat 11g Sodium 180mg
into strips Sat fat 2g Calcium 140mg
Carbs 15g Iron 1mg
Finely sliced red chilli and
spring onion (optional)
40 healthyfood.com
cook’s tip
This dip will keep in the
fridge for two days.
Re-taste dip just before
serving as flavours can
alter while chilling.
Recipes: Sarah Swain. Photography: John Paul Urizar. Styling: Michaela Le Compte. Food prep: Dixie Elliott.

cook fresh
cook’s tip
Short on time? See our
guide to choosing the
best ready-made dips
on p82.
42 healthyfood.com
Avocado & feta dip Vegan walnut &
white bean dip
Serves 12 (makes about 1½
cups) Time to make 5 mins Serves 4 Time to make 8 mins
gluten-free vegetarian dairy-free vegan
2 ripe avocados ½ cup roughly chopped walnuts

½ cup low-fat plain yoghurt 400g can no-added salt
125g feta, crumbled cannellini or butter beans
(about ½ cup) 1 tablespoon extra-virgin olive
2 tablespoons lemon juice oil, plus 1 teaspoon to drizzle
Freshly ground black pepper 1 clove garlic, crushed
1 lemon, zest and juice
1 In a large bowl, place all 3 tablespoons chopped fresh
ingredients. Mash together with flatleaf parsley
3 serves a fork or use a stick blender to Flatbread or vegetable
of veg! get a smoother texture.

2 Serve immediately with your
crudités, to serve (optional)
Recipes: Phil Mundy, Niki Bezzant. Photography: John Paul Urizar. Styling: Michaela Le Compte. Food prep: Dixie Elliott.
choice of dippers. 1 Toast the walnuts in a small dry

frying pan over a medium heat
Variations for 2–3 min, then transfer all but
Add some chopped fresh spring 1tbsp to a food processor. Drain
onions or herbs for extra flavour. the beans, reserving 1 tbsp
liquid, and add both to the
blender with the oil, garlic,
lemon zest and juice. Blend until
smooth. Season with freshly
ground black pepper, then add
most of the parsley and pulse a
few times to combine.
2 Spoon the mixture into a
serving dish, drizzle with oil and
scatter over the reserved nuts
and parsley.
3 Serve with flatbread or
vegetable crudités.
PER SERVE PER SERVE

410kJ/99cal Sugars 1g 707kJ/169cal Sugars 9.6g
Protein 3g Fibre 1g Protein 33.3g Fibre 3.1g
Total fat 9g Sodium 170mg Total fat 12.3g Sodium 433mg
Sat fat 2g Calcium 70mg Sat fat 1.5g Calcium 54mg
Carbs 10g Iron 0.5mg Carbs 10.4g Iron 2mg

cook fresh
eat the
rainbow!
Beetroot, walnut & feta dip
Serves 4 Prep 10 mins Cook 1 hour
gluten-free vegetarian
3 medium beetroot (about 1 Preheat oven to 170°C and line 2 baking trays
300g), trimmed with baking paper. Tightly wrap each beetroot in
¹⁄³ cup walnuts foil, adding 1tsp water to each parcel, then place on
½ cup reduced-fat feta one of the prepared baking trays and roast for 1
¾ cup reduced-fat hour or until tender when tested with a sharp knife.
Greek-style yoghurt 2 Scatter the walnuts over the base of the other
2 large carrots and 1 large prepared tray and lightly toast in the oven for the
cucumber, cut into sticks, last 5 min of the beetroot cooking time.
to serve 3 Unwrap beetroot and discard foil, then set aside
until cool enough to handle. Rub off the skin (see
Cook’s Tip, right), then roughly chop the beetroot.
In a food processor, place beetroot, roasted
walnuts, feta and yoghurt. Blend until smooth.
Serving suggestion
Serve with the carrot and cucumber sticks or
chill to use later.
PER SERVE
691kJ/165cal Sugars 12.3g
Protein 8.1g Fibre 5.2g
Total fat 9.1g Sodium 276mg
Sat fat 2.4g Calcium 126mg
Carbs 13.4g Iron 1.6mg
44 healthyfood.com
cook fresh
cook’s tip
Wear gloves to prevent
the beetroot staining
your hands.
Photography: John Paul Urizar. Styling: Michaela Le Compte. Food prep: Dixie Elliott.

cook fresh
46 healthyfood.com
air-fryer
sides
Recipes: Vikki Moursellas. Photography: John Paul Urizar. Styling: Michaela Le Compte. Food prep: Dixie Elliott.
Here's a Christmas-offering change-up! Free up your oven for

the big stuff and enlist the help of your air-fryer to create
quick, crispy sides that friends and family will love.

cook fresh
Pistachio & herby

stuffed mushrooms
Serves: 4
Prep 5 mins Cook 10 mins
gluten free dairy free
vegetarian
375g large portobello

mushrooms
diabetes
friendly
¹⁄³ cup pistachios
¼ cup almonds
5 lemon thyme sprigs,
leaves picked, plus extra,
to serve
1 teaspoon cumin
Pinch of cinnamon
1 teaspoon dried oregano
1 tablespoon shredded
parmesan
1 Preheat the air fryer to 180°C.

2 Spray mushrooms with olive
oil and place into the air fryer.
Cook for 5 minutes.
3 Meanwhile, in a food
processor, blitz nuts, thyme
leaves, spices and parmesan
until finely chopped.
4 Remove mushrooms from air
fryer and spoon nut mixture over
undersides. Place back into air
fryer and cook for a further 5
minutes until nuts are golden
brown and toasted. Scatter
mushrooms with extra thyme
HIGH
to serve. PROTEIN
PER SERVE
Tips
Leftover nut mixture? 953kJ/226 cals Sugars 1.3g
Protein 11.2g Fibre 9g
You can store it in the fridge Total fat 13.9g Sodium 150mg
for up to 1 week. Sat fat 3.4g Calcium 461mg
Carbs 8.7g Iron 22mg
48 healthyfood.com
cook’s tip
Got extra dill left over?
Use it as a fresh, festive
garnish for your
Christmas sides.
Zucchini & onion

stuffing balls
(See recipe overleaf)

cook fresh
50 healthyfood.com
Zucchini & onion
stuffing balls
Makes 16 stuffing balls
Prep 10 mins Cook 12 mins
vegetarian
cook’s tip 2 small (275g) zucchini/
The zucchini mixture
will look wet. This is courgettes, grated and
okay, but if it's too squeezed to remove liquid
sloppy add some ½ cup wholemeal breadcrumbs
extra flour. 1 stalk celery, finely chopped
¹⁄³ cup dill leaves, chopped
½ red onion, finely chopped
2 large eggs, lightly whisked
¼ cup wholemeal flour
1 teaspoon dried herbs
Crispy parsnip chips Sumac tahini yoghurt

with lemon yoghurt parsley sauce 1 cup low-fat plain yoghurt
1 teaspoon sumac
Serves 4 Prep 10 mins Cook 15 mins 1 tablespoon tahini
vegetarian
1 Preheat the air fryer to 180°C.
800g parsnips, peeled and 1 Preheat the air fryer to 180°C. 2 In a large bowl, place the
sliced into chips 2 In a small bowl, combine quinoa zucchini, breadcrumbs, celery,
1 cup quinoa flakes flakes and herbs. Season with dill, onion, eggs, flour and
1 tablespoon dried herbs pepper. Into two separate bowls, dried herbs. Mix to combine.
Cracked pepper place flour and eggs. The mixture will look wet (see
¹⁄³ cup wholemeal flour 3 Coat the parsnip chips in the Cook's Tip).
2 eggs, lightly whisked flour, then egg, then finally the 3 Spoon tablespoons of mixture
Lemon wedges, to serve quinoa flakes. Cook the chips into the air fryer and cook for 12
for 15 minutes until golden brown minutes until lightly golden
Lemon yoghurt parsley sauce and crispy. brown and puffed.
1 cup reduced-fat 4 Place all ingredients for the 4 To make the sumac tahini
Greek yoghurt lemon yoghurt parsley sauce into yoghurt, in a medium bowl
1 lemon, juice a bowl and stir to combine. place all ingredients and stir to
½ cup fresh parsley leaves, 5 Serve chips with lemon yoghurt combine. Serve stuffing balls
finely chopped, plus extra sauce, lemon wedges and parsley. with the yoghurt.
leaves, to serve
HIGH
PROTEIN
PER SERVE PER SERVE

1231kJ/293cals Sugars 16.1g 247kJ/58 cals Sugars 2g
Protein 15g Fibre 12.6g Protein 3.2g Fibre 1g
Total fat 5.4g Sodium 153mg Total fat 2.1g Sodium 80mg
Sat fat 1.9g Calcium 260mg Sat fat 0.5g Calcium 54 mg
Carbs 39.5g Iron 3mg Carbs 6.3g Iron <1mg

cook fresh
Hasselback sweet potatoes

with crispy rosemary breadcrumbs
Serves 4 Prep 10 mins Cook 30 mins
gluten free vegetarian
4 small (600g) sweet potatoes/ 1 Preheat the air fryer to 180°C.

kumara 2 On a chopping board, place 1 sweet potato with
¹⁄³ cup olive oil the flatter side down (or cut a small slice down one
1 cup mixed fresh herbs side to make it sit flat). Make thin, evenly spaced
½ cup wholemeal breadcrumbs cuts at 5mm intervals, about two-thirds of the way
2 tablespoons fresh rosemary through (be careful not to cut right through). Repeat
leaves, finely chopped with remaining potatoes. Place into the air fryer,
spray well with olive oil and cook for 20 minutes.
3 Meanwhile, place oil and herbs (except rosemary
for breadcrumbs) into a small food processor and
blitz until finely chopped.
4 Combine breadcrumbs and rosemary leaves.
5 Carefully remove potatoes from air fryer and top
with rosemary breadcrumbs, rubbing well into the
cuts. Place back into the air fryer and cook for a
further 10 minutes until crumbs are lightly toasted.
6 Serve with the herby oil dressing.
HIGH
PROTEIN
PER SERVE
1821kJ/433cals Sugars 9.7g
Carbs 38.3g Iron 16mg
52 healthyfood.com
cook fresh
Plant
power!
cook’s tip
If you don't want to use
your leftover beans right
away, pop them in the
freezer for later use.
54 healthyfood.com
Meal
for
Eggs for breakfast, lunch or dinner! This
delicious Mexican-spiced scramble for one is
vegetarian, easy to make and provides you
with five+ vegie serves in one hit.
Mexi scramble
Serves 1 Time to make 20 mins
vegetarian
200g chilli beans (½ x 400g can) 1 Place beans in a sieve over a bowl to
Recipe: Niki Bezzant. Photography: Jeremy Simons. Styling: Jenn Tolhurst. Food prep: Dixie Elliott.
2 eggs, beaten drain. Reserve any sauce that drains off

2 tablespoons reduced-fat milk and set beans aside.
Cracked black pepper 2 Combine beaten eggs with milk and season
1 small red capsicum, with pepper. Set aside.
finely diced 3 Spray a large pan with oil and set over
1 small zucchini/courgette, medium-high heat. Add capsicum, zucchini and
finely diced red onion and cook, stirring, for 3-4 minutes.
½ small red onion, diced Add diced tomato and corn and stir to combine.
1 tomato, diced Add beans and cook, stirring, for 1 minute.
¼ cup corn kernels 4 Add egg mixture to pan. Stir gently to make a
1 tablespoon chipotle sauce scramble. As soon as egg is set, remove from heat.
1 soft corn tortilla, warmed 5 Combine chipotle sauce with reserved chilli
Fresh coriander leaves, to serve bean sauce. Serve eggs with warmed tortilla
1 tablespoon low-fat plain and garnished with coriander leaves, yoghurt
yoghurt, to serve and chipotle sauce mix.
Make it gluten free Check chilli beans, chipotle

sauce and yoghurt are gluten free.
HIGH
PROTEIN
PER SERVE
Carbs 81g Iron 5mg

cook fresh
cook’s tip
By using frozen filo
pastry, vegetables and
fruit, you avoid waste
and can use the exact
quantities you need.
Chicken filo crackers

(See recipe overleaf) HIGH
PROTEIN
PER SERVE
Carbs 53g Iron 3.2mg
56 healthyfood.com
$
Christmas
menu plan
Christmas dinner doesn’t have to break the budget
to be amazing. Our menu serves four for around
$40, provided you have a few basic pantry staples.
Main
Chicken filo crackers
A twist on a filo pie with a herby chicken, mushroom and
cranberry filling and a scattering of walnuts.
Christmas vegetable medley

Roasted sweet and regular potatoes, garlic cloves
and red onion, served with mixed veg and a pea puree, and seasoned
with a sprinkling of nutmeg.
Dessert
Eton mess bombes
Refreshing frozen ices with a mix of
strawberries, yoghurt and meringue.
WHAT YOU NEED Pantry staples

TO PREPARE AHEAD You will need the following:
• You can make the Eton mess ➜ Oil and oil spray
bombes up to five days ahead ➜ Dried mixed herbs or
and keep them in the freezer. oregano, basil or similar
• Make the chicken filling for ➜ Mixed spice or cinnamon
the crackers the day before ➜ Ground nutmeg
and keep in the fridge. ➜ Sugar
➜ Seasonings
➜ Fresh garlic cloves

cook fresh
Chicken filo crackers with vegie medley

Serves 4 Prep 30 mins Cook 45 mins
diabetes friendly
1 tablespoon olive oil 1 In a medium pan, heat olive oil over medium-low.
2 shallots, finely chopped Cook shallots until softened. Add mushrooms and
4 white mushrooms, sliced herbs and cook for a further 2-3 minutes. Add the
½ teaspoon dried mixed herbs, tomato paste with the cranberries and 4 tablespoons
eg oregano and basil water and cook until softened.
4 teaspoons tomato paste 2 Add the remaining ingredients (except the filo) and
²⁄³ cup frozen cranberries, plus a cook for 5 minutes. Season with salt and pepper.
few for serving, optional (or Allow to cool for 5 minutes.
use ¹⁄³ cup dried cranberries) 3 Meanwhile, preheat oven to 190°C. Line a large
275g cooked skinless chicken baking tray with baking paper and add sweet
breast, diced potato, potato, garlic and onions. Spray with oil and
1 teaspoon sugar cook in the oven for 45 minutes, tossing once, until
¼ cup walnuts, chopped golden and crisp.
4 sheets filo, chilled or frozen 4 While vegies cook, take one sheet of filo pastry and
and defrosted fold in half. Place a quarter of the chicken filling in the
8 sprigs of fresh herbs, eg centre of pastry, leaving an 8cm space at the top edge
thyme, rosemary or oregano, of pastry and an approximately 10cm space at both
to garnish (optional) ends (these will form the cracker ends). Spray the
uncovered pastry with oil. Roll up the pastry to enclose
Christmas vegetable medley the filling in the centre. Tie each end with kitchen
1 small sweet potato/kumara, string to form cracker ends. Spray with oil. Repeat with
chopped into even chunks the remaining filling and pastry to form 4 crackers.
1 small potato, chopped into 5 Around 15 minutes into vegie cooking time, place
even chunks filo crackers in a separate baking dish in the oven and
8 cloves garlic, peeled bake for 30 minutes, until golden brown.
2 red onions, cut in wedges 6 Meanwhile, in a microwave-safe bowl, cook peas in
1 cup frozen or fresh peas the microwave until tender. Mix in oil and cottage
1 tablespoon oil cheese, and season with a little nutmeg. In a blender
¹⁄³ cup cottage cheese or with a stick blender, puree pea mixture, adding a
with chives little water if needed, to form a smooth puree. Season,
Sprinkling of nutmeg then return to pan and keep warm until serving.
2 cups frozen mixed veg 7 Just before the main course is ready to serve, in a
(not peas) microwave-safe bowl, cook mixed veg in the
microwave until tender.
8 Serve the crackers topped with fresh herb sprigs, if
using, alongside the Christmas vegetable medley.
58 healthyfood.com
Eton mess
bombes
Serves 4
Time to make 20 mins,
plus 6+ hours freezing time
2 cups frozen strawberries,

semi defrosted
1¼ cup low-fat plain yoghurt
5 small meringues, crushed
Sprinkling of cinnamon,
optional
Edible flowers or herbs from
the garden, optional
1 Puree 1½ cups of the

strawberries, then roughly mix
with yoghurt and meringues.
Spoon into 4 small freezer- festive &
proof containers and freeze for
at least 6 hours.
fruity!
2 Remove containers from the
freezer to soften, 10 minutes
before serving.
3 Puree the remaining
strawberries. Place on serving
plates. Add bombes. Serve
with a dusting of cinnamon or
Recipes: Sarah Swain. Photographer: Bryce Carleton. Styling: Sarah Swain.
sprinkle of crushed meringue

and flowers from the garden.
Make it gluten free Check

cinnamon is gluten free.
PER SERVE (4 SERVES)

Carbs 20g Iron <1mg

cook fresh
cook’s tip
Up the vegie content
of your stir-fry by adding
some sliced capsicums
and mushrooms.
protein
booster!
HIGH
PROTEIN
PER SERVE
60 healthyfood.com
cook fresh
pm
you’ll need…
panic! Fresh, light and easy, these

SPRING ONIONS
tasty meals will be on the
25
mins
table before you know it
EXTRA-LEAN BEEF MINCE

MONDAY
Recipes: Amanda Lennon. Photography: John Paul Urizar. Styling: Michaela Le Compte. Food prep: Dixie Elliott.
Beef & vegie stir-fry

Serves 4
dairy free diabetes friendly
1 tablespoon olive oil 1 Heat oil in a large frying pan

1 onion, thinly sliced over high heat. Add both onions MICROWAVABLE BROWN RICE
2 spring onions, thinly sliced, and cook, stirring, for 3 minutes
plus extra to garnish or until just golden. Add mixed
500g frozen stir-fry mixed vegies and cook, stirring, for
vegetables, thawed 3 minutes. Transfer to a bowl.
500g extra-lean beef mince 2 Add beef to pan and cook,
250g packet microwavable stirring, for 5 minutes, until
brown rice, cooked browned. Add rice and cook,
2 tablespoons Thai fried stirring, for 3 minutes or until
THAI FRIED RICE PASTE
rice paste warmed through. Add paste
¼ cup raw peanuts, chopped, and cook, stirring, for 3 minutes
to serve or until combined. Return
vegetables to pan and cook,
stirring, for 3 minutes.
3 Divide beef and vegie stir-fry PEANUTS
among four serving bowls. Top
with nuts and serve, garnished plus
with extra spring onion. + frozen mixed vegetables
+ olive oil
+ onion

cook fresh
you’ll need…
EGGS
TUESDAY
Vietnamese-style dinner crepes
Serves 4
diabetes friendly vegetarian
BEAN SPROUTS 6 eggs 1 In a large bowl, place 2 eggs,

1 cup reduced-fat milk milk, flour and turmeric, and
½ cup wholemeal flour whisk until smooth. Set aside.
¼ teaspoon turmeric 2 In a large frying pan or wok,
2 cloves garlic, sliced heat a drizzle of olive oil over
2 carrots, cut into matchsticks medium-high heat. Add garlic,
2 zucchini/courgettes, cut into carrot, zucchini and capsicum
CORIANDER matchsticks and stir-fry 3-5 minutes or until
1 red capsicum, finley sliced softened slightly. Turn off heat
125g bean sprouts and add bean shoots, sesame
2 teaspoons sesame oil oil, coriander and diluted
1 cup fresh coriander leaves sweet chilli sauce.
¹⁄³ cup sweet chilli sauce, mixed 3 In another large non-stick
with 1 tablespoon water frying pan, heat a drizzle of olive
oil over medium-high heat. Add
a quarter of the batter into centre
TURMERIC
of pan, tilting and rotating pan to
allow batter to coat surface
completely. Cook until edges
have set. Crack 1 egg over crepe
and tilt pan to spread it around.
When egg has set, top with ¼
WHOLEMEAL FLOUR vegetable mixture. Drizzle with
plus sweet chilli sauce, carefully fold
+ reduced-fat milk crepe over, then transfer to a
+ sweet chilli sauce serving plate. Repeat with
+ sesame oil & garlic
remaining batter and filling to
+ carrots & red capsicum
+ zucchini make 4 crepes.
62 healthyfood.com
cook fresh
20
mins
cook’s tip
Make it gluten-free:
Replace the wholemeal
flour with chickpea or
buckwheat flour and
check the sweet chilli
sauce is gluten free.
Recipes: Caroline Trickey. Photography: Andre Martin. Styling: Annette Forrest. Food prep: Sarah-Jane Hallett.
PER SERVE

cook fresh
30
mins
64 healthyfood.com
cook fresh
you’ll need …
WEDNESDAY
Oregano chicken
with warm tomato & olive salsa
CHICKEN BREAST FILLETS
Serves 4
2 x 250g chicken breast fillets, 3 Meanwhile, in a medium

each cut horizontally to non-stick frying pan, heat 1
form 2 smaller fillets tablespoon of olive oil over
1½ teaspoons dried oregano high heat. Add the chicken and TOMATOES
Olive oil cook for 4 minutes each side,
1 onion, thinly sliced until cooked through.
500g ripe tomatoes, 4 Meanwhile, in a medium
coarsely chopped heatproof bowl, place couscous
230g jar pitted green olives, with 1 cup of boiling water. Stir
Recipes: Liz Macri. Photography: Andre Martin. Styling: Kristen Wilson. Food prep: Dixie Elliott.
drained, coarsely chopped once, cover and set aside for 5

1½ tablespoons capers, drained minutes. Fluff couscous with a
1 cup wholemeal couscous fork and stir in lemon zest and
1 lemon, zest and juice, half of the juice. CAPERS
plus lemon wedges, to serve 5 Place the baby salad leaves,
80g mixed baby salad leaves 2 teaspoons of olive oil and the
50g reduced-fat feta, remaining lemon juice in a bowl.
crumbled Season with pepper and toss to
¼ cup small fresh basil leaves combine. Divide the couscous
among four serving plates. Top
WHOLEMEAL COUSCOUS
1 Sprinkle both sides of chicken with the chicken and then the
with dried oregano. warm salsa. Scatter over the
2 In a large non-stick frying pan, feta and basil leaves. Serve with
heat 2 teaspoons of olive oil over salad and lemon wedges.
medium heat. Add onion and
cook, stirring, for about
5 minutes until softened. Add
HIGH
tomatoes and cook, stirring, for PROTEIN REDUCED-FAT FETA
5 minutes until softened. Add
PER SERVE plus
olives and capers and toss to
+ dried oregano
combine. Season with cracked + onion, lemon
black pepper. Remove from heat. Total Fat 18.5g Sodium 696mg + pitted green olives
Sat Fat 3.9g Calcium 132mg + basil & salad leaves

you’ll need …
THURSDAY
Spaghetti with tomato,
WHOLEMEAL SPAGHETTI chickpeas, rocket & feta $AVER
Serves 4
diabetes-friendly vegetarian
1 red onion, finely chopped

2 stalks celery, diced
2 cloves garlic, crushed
BABY ROCKET
¼ teaspoon dried red chilli flakes
400g can no-added-salt
chopped tomatoes
400g can no-added-salt
chickpeas, rinsed, drained
300g wholemeal spaghetti
120g baby rocket leaves
100g reduced-fat feta, crumbled
CANNED TOMATOES
1 Spray a medium saucepan with olive oil and set over
medium heat. Add onion and celery and cook, stirring
occasionally, for 5 minutes until softened. Add garlic and chilli
flakes and cook for a further 30 seconds. Add tomato,
¼ cup water and chickpeas. Reduce heat to low and cook for
10 minutes until thickened.
RED ONION
2 Meanwhile, in a large saucepan of boiling water, cook pasta
according to packet directions. Drain well and return to pan.
3 Add tomato mixture and rocket to pasta and toss to
combine. Sprinkle over feta and serve.
HIGH
PROTEIN
CHILLI FLAKES
PER SERVE
plus 1873kJ/448cal Sugars 5.9g
+ celery, garlic Protein 22.9g Fibre 13.8g
+ canned chickpeas Total Fat 8.5g Sodium 451mg
+ reduced-fat feta Sat Fat 2.8g Calcium 255mg
66 healthyfood.com
cook fresh
15
mins
Photography: Andy Lewis. Recipes: Chrissy Freer. Stylist: Kristine Duran-Thiessen. Food prep: Kerrie Ray.
cook’s tip
Make it gluten free
Use gluten-free pasta
and make sure chickpeas
are gluten free.

cook fresh
cook’s tip
You can use corn
instead of peas and
½ an avocado in
place of feta.
68 healthyfood.com
cook fresh
you’ll need …
WHITE FISH FILLETS

15
mins
FRIDAY
Fish with chickpea & edamame salad
Serves 4
CHICKPEAS
400g can chickpeas, drained 1 In a large bowl, combine
and rinsed chickpeas, edamame beans,
1½ cups frozen edamame peas, baby spinach and feta.
beans, defrosted 2 In a jar or cup, whisk dressing
1½ cups frozen peas, defrosted ingredients together, pour over
3 cups baby spinach salad and set aside.
Recipe: Claire Turnbull. Photography: Melanie Jenkins. Styling & food prep: Sarah Swain
EDAMAME BEANS 50g reduced-fat feta, roughly 3 In a large non-stick pan, heat a
chopped drizzle of oil and add fish fillets.
600g white fish fillets Cook for 5-6 minutes, turning
Freshly ground black pepper halfway, until cooked through.
Season with pepper.
Dressing 4 Serve fish with the salad.
1 tablespoon extra-virgin Garnish with coriander or
LEMON
olive oil parsley and a wedge of
1 teaspoon Dijon mustard lemon on the side.
1 lemon, juice, plus wedges
to garnish Make it gluten free Check
1 tablespoon olive oil mustard is gluten free.
DIJON MUSTARD
plus PER SERVE
+ frozen peas 1810kJ/432cal Sugars 5g
+ baby spinach Protein 45g Fibre 10g
+ pepper Total Fat 17g Sodium 440mg
Sat Fat 3g Calcium 160mg
+ extra-virgin olive oil
Carbs 20g Iron 4.5mg
+ reduced-fat feta

cook fresh
Refreshing
mocktails
Christmas Day
Passionfruit ‘pina colada’
‘martini’ (See recipe overleaf)
Pomegranate ‘sangria’
There might be many reasons to pass on the

alcohol this festive season – but no-one
needs to pass on the fun!
70 healthyfood.com
Passionfruit
‘martini’

Recipes: Amanda Lennon, Annette Forrest. Photography: John Paul Urizar. Styling: Michaela Le Compte. Food prep: Dixie Elliott.

dairy free
2 cups ice
650ml low-sugar cloudy
apple juice
¹⁄³ cup lime juice, plus lime zest
for garnish (optional)
4 passionfruit, halved
1 In a jug, place the ice, apple

juice and lime juice. Stir gently
and divide evenly among
martini glasses.
2 Garnish each martini with
passionfruit pulp and half, and
top with lime zest, if using.
Tips
If fresh passionfruit is not
available, use canned
passionfruit instead.
driving PER SERVE
later? 445kJ/105cals
Protein 1.3g
Sugars 21g
Fibre 5g
Total fat <1g Sodium 12mg
Sat fat <1g Calcium 11.7mg
Carbs 22g Iron <1mg

cook fresh
mixologist's tip
Alcoholic drinks can be
expensive! Including
alcohol-free options can
save you money when
entertaining.
72 healthyfood.com
Pomegranate ‘sangria’
gluten free vegetarian dairy free
2 cups ice 1 In a large jug, place ice, pomegranate arils

½ cup fresh pomegranate arils and frozen blueberries.
¹⁄³ cup frozen blueberries 2 Pour juices and sparkling water over the fruit
½ cup freshly squeezed and stir gently.
orange juice 3 Serve immediately in tall glasses and garnish
1 cup pure pomegranate juice with mint leaves.
3½ cups sparkling water
Fresh mint leaves, to garnish Tips
If fresh pomegranate isn't available, use
frozen instead. The blueberries can be
replaced with frozen raspberries.
PER SERVE
454kJ /108cals Sugars 21g
Protein 1.7g Fibre 5g
Total fat <1g Sodium 9.7mg
Sat fat <1g Calcium 34mg
Carbs 22g Iron <1mg
berry-
licious!

cook fresh
Christmas Day ‘pina colada’

gluten free vegetarian dairy free
400ml unsweetened 1 In a blender place the pineapple juice,

pineapple juice coconut cream, lime juice and ice. Blend until
1 cup light coconut cream smooth and creamy.
¹⁄³ cup lime juice, plus four lime 2 Pour into glasses and garnish with pineapple
slices for garnish (optional) wedges and lime slices (if using).
4 cups ice
4 wedges fresh pineapple,
for garnish
Nutrition tip
Alcohol is a diuretic
which means it can
dehydrate you, while
alcohol-free drinks can
help keep you
hydrated.
PER SERVE
822kJ/195cals Sugars 15g
Protein 2g Fibre 1.4g
Total fat 13.6g Sodium 14.1mg
Carbs 15g Iron <1mg
74 healthyfood.com
hangover
Free!

cook fresh
cook’s tip
Quark is a white cheese
often used in German
baking for a light, creamy
texture. If you can’t find
it, use reduced-fat cream
cheese instead.
Recipes: Niki Bezzant and Jenny de Montalk. Photography: Jeremy Simons. Styling: Jenn Tolhurst. Food prep: Dixie Elliott.
HIGH
PROTEIN
PER SERVE (8 SERVES)

76 healthyfood.com
COVER
RECIPE
Citrus & berry cheesecake wreath
Serves 8 Time to make 1 hr 15 mins
vegetarian
Filling 1 Preheat the oven to 150°C. Line a 20cm round
250g reduced-fat ricotta (or springform cake tin with baking paper. In a medium
cottage chese) bowl combine the biscuit crumbs with the melted
400g quark (see Cook’s tip) spread and mix well. Press the mixture into the
½ cup caster sugar bottom of the lined tin and set aside.
1 teaspoon vanilla essence 2 In a large bowl, beat the ricotta, quark, eggs,
1 lemon or lime, zest and juice sugar and vanilla with an electric beater until
2 eggs smooth. Add the lemon zest and juice, stirring to
combine. Pour the mixture over prepared base and
Base place in the oven. Cook for 30-40 minutes. Turn the
150g plain biscuits eg Digestive oven off but leave until completely cold before
biscuits, crushed into crumbs removing cheesecake (this helps prevent cracking).
50g reduced-fat spread, melted 3 To make the topping, put the berries and
pomegranate in a bowl and sprinkle with the sugar.
Topping Set aside for 30 minutes or so. The juice should run
300g mixed fresh berries and out of the berries as the sugar dissolves. Take half
pomegranate arils the berries and push through a sieve to make a
2 tablespoons sugar smooth sauce, or just blend for a minute or so if
Fresh mint leaves, to garnish you don't mind seeds.
2 teaspoons icing sugar, to dust, 4 To assemble, place a small plastic bowl carefully
optional in the centre of the cheesecake. Pile the berries on
top of the cheesecake in a ring around the bowl
and spoon the sauce over them. Carefully remove
bowl to reveal the berry wreath. Garnish with mint
leaves. Dust over a sprinkling of icing sugar just
before serving, if you like.
Berry
Christmas Deck your cheesecake with sprigs of mint this
yuletide - and a coronet of delicious summer fruit
Shopping for
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INDEPENDENTLY JUDGED
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EASY
guide to choosing dips | low-alcohol tipples | upgrade my Christmas lunch
TREND ALERT
Sorghum
Sorghum is a rising star in
the world of whole grains.
This gluten-free grain, with its
origins in Africa, is brimming
with essential nutrients
such as fibre, plant-based
proteins, antioxidants, iron
and B-group vitamins. As
a bonus, sorghum offers
an abundance of health
advantages, potentially
contributing to heart health
and acting as a digestive
superhero, thanks to its
resistant starch – a special
fibre that fosters beneficial
gut bacteria. Keep an eye
out for sorghum-based
pasta, hearty porridges and
delectable snack options like
popped sorghum.

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sho
hopp
ppiing news
NEW- Our dietitian scours the shelves to find
SEASON the tastiest healthy foods in-store now.
STAR
Bursting with
goodness
CHERRIES Summer’s arrival signals the
cherry season and they’re not
just a delight for your tastebuds;
they’re little nutritional
powerhouses too.
Cherries’ vibrant red hue
is thanks to natural plant
compounds called anthocyanins
which are antioxidising
flavonoids. These anthocyanins
offer a multitude of benefits,
supporting brain and heart
health and aiding in sleep
and post-exercise recovery. To
kickstart your day with a burst
of flavour, try crafting overnight
oats: simply blend rolled
oats, milk, fresh cherries and
a drizzle of honey, refrigerate
overnight and wake up to a
delicious, and healthy no-cook
NUTRIENT-RICH breakfast. Alternatively, whip
Cherries are a source up a zesty salsa by combining
of potasssium, vitamin diced cherries with red onion,
C and dietary fibre, fresh herbs and a splash of lime
and known for their juice. This vibrant creation pairs
antioxidant wonderfully as a topping for

properties. grilled chicken or fish.
80 healthyfood.com
HFG DIETITIAN APPROVED
Shelf watch
Bone-boosting
3
Farmers Union Greek-Style
Yoghurt has calcium for bone health
and probiotics for happy tummies.
Per 90g serve: 370kJ (88 cal),
ways with 4.3g protein, 2.6g fat, 1.6g sat fat,
CHERRIES!
11.8g carbs, 11.4g sugar, <1g fibre,
59mg sodium, 142mg calcium
Spicy sweet
Spice up your next marinade, pizza
or stir-fry with a sweet kick from
Capilano Hot Chilli Honey.
CHERRY SWIRL Per serve: 207kJ (49cal), 0.1g protein,
CHOC ICE CREAM 0g fat, 0g sat fat, 12.1g carbs, 12g sugar,
120mg sodium
SANDWICHES
Snack smart
Arnott’s Snack Right + Fibre Oaty
Bites Fruit & Oat A portioned-
controlled lunchbox snack with less
than 5g of sugar per serve.
Per serve: 483kJ (115cal), 1.3g protein,
4.9g fat, 1.2g sat fat, 15.4g carbs,
DARK CHOCOLATE 4.1g sugar, 2g fibre, 19mg sodium
CHERRY CRUNCH
TRIFLE Recovery boost
Milk and Nestle Milo Pro provide a
balanced blend of protein and carbs
– key for post-exercise recovery.
Per 20g serve with reduced-fat milk:
730kJ (180cal), 9.9g protein, 4.5g fat,
3g sat fat, 22.5g carbs, 19.4g sugar,
0.8g fibre, 100mg sodium,
410mg calcium, 3.6mg iron
Heart smart
Low-GI Burgen Cholesterol
CHERRY, CHIA Lowering bread with wholegrain
AND OAT oats supports heart health through
CRUMBLE its fibre-rich ingredients.
Per serve (2 slices): 830kJ (197cal),
9.5g protein, 4.9g fat, 0.6g sat fat,
24.7g carbs, 1.9g sugar, 7.3g fibre,
200mg sodium.

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D E TO
YOUR GUI
From creamy to vegie

or legume-based,
we’re spoiled for
choice when it comes
to dips to serve with
our nibbles. Healthy
Food Guide digs in to
which are the best
choices this summer.
W
hen it comes to
entertaining, dips
are a crowd-pleasing
choice. While they're delicious
and convenient, not all dips are
created equal. Here's a guide to
help you choose the healthiest
options and avoid potential
pitfalls when serving dips at
your next gathering.
Photography: iStock
82 healthyfood.com
What to look for
in a healthy dip:
Check the contents. Look for dips with a
short and recognisable ingredients list. SHOP LIKE A
Avoid those with excessive additives, DIETITIAN
preservatives and artificial ingredients.
What to look for on
the label:
WHOLESOME Opt for dips salt, or choose options with ➜ Kilojoules: Less than
crafted from wholefood lower sodium content to help 1000kJ per 100g
ingredients such as avocado, support heart health. ➜ Fat: Less than 10g
lentils, chickpeas or plain HEALTHY FATS Dips that fat per 100g
yoghurt, or vegetables such include ingredients such as ➜ Saturated fat: Less than
as beetroot or sweet potato. mayonnaise, sour cream, cream 3g per 100g
These choices are typically cheese or processed vegetable
healthier, especially if they ➜ Sodium: Less than
oils tend to be higher in
comprise 50 per cent or more saturated fats, which can raise
400mg per 100g
of these natural components. cholesterol levels. It's best to
However, look out for added enjoy these in moderation. Opt
vegetable oils and sugars. for dips with heart-healthy fats PORTION CONTROL Even with
SODIUM High sodium content like olive oil or avocado, and be healthier dips, portion sizes
can be a concern in many ready- mindful of added creams, which matter. Fill your platter with
made dips. Whenever possible, are commonly included in these plenty of cut-up fresh vegetables
opt for dips labelled as reduced- kind of products. and make that your focus.
WHAT'S ON THE SHELF?

Keep a lookout for these better choices for healthy hosting and delicious dipping.
TOP
PICK!
RRP $5 RRP $4.50 RRP $4.50 RRP $5.50 RRP $4.50

Obela Hommus Yumi’s Sweet Chris’ Tzatziki Obela Hommus Chris' Beetroot
Classic Potato & Per 20g serve: 79kJ Sweet Beetroot Per 20g serve: 56kJ
Per 20g serve: 220kJ Roasted Cashew (19cals), 0.9g protein, Per 20g serve: 204kJ (13 cals), 0.4g protein,
(52cals), 1.6g protein, Per 20g serve: 1.1g fat, 0.4g sat fat, (51cals), 1.3g protein, 0.3g fat, 0.1g sat fat,
3.8g fat, 232kJ (56 cals), 0.7g 1.4g carbs, 1g sugars, 3.5g fat, <1g sat fat, 1.9g carbs,1.7g sugars,
<1g sat fat, protein, 4.2g fat, 67mg sodium 2.6g carbs, <1g sugars, 76mg sodium
2.6g carbs, 0.5g sat fat, 3.6g 67mg sodium
<1g sugars, carbs, 1.7g sugars,
97mg sodium 79mg sodium

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10 O F T H E B E S T
-FOR-YO
TER
BET
UB
Try the
low-alc se
AR
ohol a
non-alc nd
oholic
this sil s ips
ly seas
on.
drinks
Sunshine, salt water and backyard barbecues ...
it doesn’t get much better than the silly season!
84 healthyfood.com
Did you know? Gram for gram, alcohol
is brimming with almost double the
kilojoules of carbs or protein.
1 Giesen 0%
Sauvignon
2 Heaps Normal
Quiet XPA
Per 375mL can 300kJ
3 Squealing
Pig Lower in
Alcohol Rose
4 Naked Life
Margarita
Non-Alcoholic
5 Seedlip Spice
94
Per 50mL serve 1kJ
Blanc (71cal), 14g carbs, <1g Per 100mL serve (0cal), 0g carbs,
Cocktail
Per 100mL 55kJ (13cal), sugar, <1g fibre, 165kJ (39cal), 0g sugar, 7mg sodium
Per 250mL can 22kJ
2.5 carbs, 1.8g sugar, <18mg sodium, 3.1g carbs, 1.8g sugar, (5cal), <1g carbs,
0mg sodium, <1% alcohol <5mg sodium, 0g sugar, 97mg sodium
<1% alcohol <1% alcohol
6 Mount
Franklin
Lightly Sparkling
7 Plus & Minus
Zero Alcohol
Pinot Noir
8 Hillybilly
Cider Crushed
Apple
9 Good
Cocktail
Co Margarita
10 Edenvale
Sparkling
Cuvee Alcohol
with Lime Per 100mL serve 55kJ Per 100ml serve 180kJ Alcohol-free Removed
Per 250mL serve 5kJ (13 cals), 2.7g carbs, (42 cals), 10.4g carbs, Per 100mL serve Per 100mL 102kJ
(1cal), 0g carbs, 2.5g sugar, 10.3g sugar, <1g fibre, 248kJ (59cal), 14.8g (24cal), 6.2g carbs,
0g sugar 12mg sodium, <5mg sodium, carbs, 13.8g sugar, 0mg 5.6g sugar,
<1% alcohol 40mg vitamin C, sodium 35mg sodium,
<1% alcohol <1% alcohol

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UPGRADE
MY...
Christmas
lunch W
e all love to indulge
during Christmas
– after all, it's that
special day when we gather
Christmas is a time to feast and celebrate. with family and friends – but
Healthy Food Guide shows you how to some small tweaks mean you
upgrade your Christmas lunch for a can still enjoy delicious flavours
while reducing the energy,
healthier, yet delicious festive experience. saturated fat and sodium too.
+ SALMON + MORE NUTS + EAT YOUR GREENS

Salmon, as a lean protein source, AND SEEDS Incorporating green vegetables
boasts an abundance of heart- Nuts and seeds not only enhance and salads into your Christmas
healthy omega-3 fatty acids, the texture and taste of roasted lunch not only adds a burst of
promoting cardiovascular health dishes and salads, but also vibrant colours, but also enriches
by reducing inflammation. contribute plant-based protein, your meal with essential nutrients
Swap: ham for roasted salmon. fibre and beneficial fats, boosting such as antioxidants and dietary
Salmon, with its lower sodium the overall nutritional value of fibre. Their high-water content
content compared to ham, the meal. What’s more, research can aid in appetite and portion
contributes to maintaining a has shown that regular nut control, making it easier to
healthy blood pressure, making consumption does not lead to savour the more indulgent
it an excellent choice for unwanted weight gain. dishes in moderation.
cardiovascular health. Add: macadamias to your salmon Add: green beans and a salad
and pumpkin seeds to your salad. with some heart-healthy avocado.
86 healthyfood.com
shop easy
Classic
Christmas lunch
Glazed ham, roasted turkey,
cranberry sauce, roasted
potatoes, carrots, onions,
gravy, coleslaw and pavlova
Per serve: 5751kJ (1369cal),
54g protein, 57g fat, 17g sat fat,
159g carbs, 125g sugars,
12g fibre, 1972mg sodium,
479mg calcium, 4.3mg iron.
Photographer: Mark O’Meara, iStock. Food preparation: Tracy Rutherford. Stylist: Julz Beresford.
+ SWEET POTATO + FRESH FRUIT Upgraded

Compared with regular white Fresh fruit provides essential Christmas lunch
potatoes, sweet potatoes have vitamins, fibre and antioxidants, Roasted salmon with crushed
more vitamins A and C, more supporting immune function and macadamias; roasted turkey
fibre and a lower Glycaemic digestive health. Yoghurt, rich in with cranberry sauce, roasted
Index – making them a better probiotics and protein, sweet potato, carrots, green
option for people with diabetes promotes gut health. beans and green salad with
who need to keep an eye on their Swap: pavlova with cream for avocado and pumpkin seeds;
glucose levels. poached pears and yoghurt poached pears and yoghurt
Swap: your side of roasted for dessert. This swap reduces Per serve: 4951kJ (1112cal),
white potatoes for roasted sweet excessive sugar and saturated fat 62g protein, 64g fat, 14g sat fat,
potatoes instead. consumption, helping prevent 82g carbs, 69g sugars, 15g fibre,
361mg sodium, 246mg calcium,
post-meal energy crashes. 4.8mg iron
NOVEMBER 2023 HEALTHY FOOD GUIDE 87

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What to look
for on the label
➜ Less than 1000kJ
per 100ml
➜ Less than 8g sat fat
per 100ml
➜ Less than 1000mg
sodium per 100ml
➜ Less than 15g sugar
per 100ml
nutrients, but also offers heart-

healthy fats. Creamy dressings
HOW MUCH energy IN may have higher saturated fat

levels, which can impact heart
dressings?
health. Less than 8g saturated
fat per 100ml (less than 1.6g per
20ml serve) is a good choice.
SUGAR The World Health

Salad is a great meal, made more delicious with Organization suggests we limit
dressing. But the type and amount you use can the amount of free sugars in
our diet to a maximum of 5 per
add a surprising amount of extra kilojoules. Tap cent of our energy, which means
into expert advice for your dressing decision. around 26g in an 8700kJ day,
or around five teaspoons. Often,
S
alad dressings can be Crack the label code when the fat in dressings is
broadly categorised into reduced, the sugar is increased
two main types: creamy and INGREDIENTS LIST Scan the to provide flavour. A little sugar
vinaigrette. Creamy dressings like ingredients for high-kilojoule is fine but keep it to a minimum.
ranch, Caesar, and blue cheese can components like cheese or We recommend choosing
be higher in saturated fat, and a sugar. Aim for natural ingredients dressings with 15g or less sugar
two-tablespoon serving can clock and minimal additives. per 100ml (3g per 20ml serve).
in at around 650-800 kilojoules.
A classic vinaigrette may offer FAT CONTENT Some dressings SODIUM The sodium content
a lighter alternative. Made with play a role in improving the varies enormously in dressings.
oil and vinegar (or lemon juice), absorption of fat-soluble If you have high blood pressure,
a two-tablespoon serving might nutrients, such as vitamins A, lowering your sodium intake
Photography:iStock.
contain between 70–150 kJ. D, E, and K, so a fat-free salad is especially important. We

However, the actual kilojoule dressing is not always the recommend choosing dressings
count can vary significantly based best choice. A dressing made with 1000mg or less sodium
on ingredients and serving size. with extra-virgin olive oil not per 100ml (less than 200mg per
only helps you absorb certain 20ml serve).
88 healthyfood.com
0.6% 1.8% 2%
daily daily daily
intake intake intake
Woolworths French Beerenberg Mango, Lime Praise Balsamic & Roasted

Salad Dressing & Chilli Dressing Garlic Vinaigrette
Per 20ml: 53kJ (13cal) Per 20ml: 159kJ (38cal) Per 20ml: 180kJ (43cal)
2.3% 2.5% 2.7%

daily daily daily
Oli & Vine Rich Balsamic Red Kellys Tasmania The Gourmet Specialists
Fruity Pomegranate Extra Tangy Traditional Dressing Fig Balsamic Vinegar
Virgin Olive Oil Dressing Per 20ml: 215kJ (51cal) per 20ml: 250kJ (60cal)
Per 20ml: 200kJ (48cal)
2.8% 3.6% 4.6%

daily daily daily
Birch & Waite Honey Paul Newman’s Own Paul Newman’s Own
Mustard Dressing Classic Vinaigrette Ranch Salad Dressing
Per 25ml: 246kJ (59cal) Per 20ml: 316kJ (76cal) Per 20ml: 400kJ (96 cal)
4.7% PORTION
daily WATCH
intake
What’s a serve?
1 serve = 20ml
Cardini’s The Original Caesar

Per 20ml: 409kJ (98cal)
* calculations based on average recommended daily energy intake of 8700kJ

Your low added-sugar
Each day’s
meal plan
gives you…
• Around 8700kJ
(about 2080cal)
for weight
maintenance
• Around 100g MONDAY TUESDAY WEDNESDAY
protein to keep
Breakfast Breakfast Breakfast
pesky hunger
• Avocado toast • Tropical smoothie • Yoghurt & muesli
pangs at bay
2 slices soy & linseed 1 cup milk, ½ cup rolled 1 x 170g tub low-fat plain
• Minimal added bread, ½ avocado, 1 sliced oats, 2 tbs plain yoghurt, yoghurt, ½ cup natural
sugar to reduce tomato & 30g feta ½ banana & ½ mango muesli, 125g raspberries
excess kilojoule • 1 regular latte • 1 slice multigrain bread (2000kJ/476cal)
intake (2000kJ/476cal) & 1 tsp peanut butter
• Over 40g fibre Lunch
(2600kJ/619cal)
to support Lunch • Tuna Wrap
gut health • Chickpea salad Lunch 1 wholemeal wrap,
• An array of 2 cups lettuce, 1 cup • leftover Beef & vegie 95g tuna, ¼ avocado,
colourful fruit cooked chickpeas, stir-fry (p61) 1 tsp mustard, 40g feta,
& veg for ½ cup quinoa, ½ cup • 1 nectarine 1 cup baby spinach
optimum health canned corn, ½ avocado, (2200kJ/523cal) (2600kJ/619cal)
• 100% of your cherry tomatoes & sliced
Dinner Dinner
daily calcium cucumber dressed with
• Vietnamese-style • Oregano chicken with
needs for strong olive oil & lemon juice
dinner crepes (p62) warm tomato & olive
bones (2600kJ/619cal)
• 2 squares dark chocolate salad (p65)
Dinner (2100kJ/500cal) • 2 squares dark chocolate
For more about your • Beef & vegie stir-fry (2300kJ/547cal)
Snacks
individual nutrition (p61)
• 30g walnuts Snacks
needs, turn to p95. • ½ cup blueberries &
• 2 tbs hummus & • 4 wholegrain crispbread
170g plain yoghurt
carrot sticks & 2 tbs hummus
(2300kJ/547cal)
• 2 cups fresh cherries • 30g Brazil nuts
Snacks (1800kJ/428cal) • 2 cups plain popcorn
• 4 Brazil nuts (1800kJ/428cal)
• 4 wholegrain crispbread
& 2 tbs hummus
• 2 boiled eggs
(1700kJ/404cal)
Daily total Daily total Daily total

8600kJ/2047cal 8700kJ/2070cal 8700kJ/2070cal
90 healthyfood.com
meal plan Balance out the party food with
tasty, healthy summer fare
THURSDAY FRIDAY SATURDAY SUNDAY

Breakfast Breakfast Breakfast Breakfast
• Tropical smoothie with • Vegie omelette • Yoghurt & muesli • Baked beans on toast
peanut butter toast ½ bunch broccolini, (see Wednesday) 2 slices multigrain bread,
(see Tuesday) 10 cherry tomatoes, (2000kJ/476cal) 130g baked beans,
(2600kJ/619cal) ½ cup mushrooms, 30g feta,
Lunch
20g feta, 2 eggs cooked ½ cup baby spinach
Lunch • Falafel wrap
in 1tb olive oil • 1 reg flat white
• Leftover Oregano 2 falafels, 1 wholemeal
• 1 regular latte (1900kJ/452cal)
chicken with warm wrap, ¼ avocado,
(2000kJ/476cal)
tomato & olive 20g rocket leaves, Lunch
salad (p65) Lunch 2 tbs tzatziki, • Leftover Mexi Scramble
• 1 pear • Tuna & cheese toastie ½ cucumber (p54)
(2100kJ/500cal) 2 slice multigrain bread, • 1 nectarine • 1 peach
95g tuna, 1 tomato, sliced, (2700kJ/642cal) (3000kJ/714cal)
Dinner 1 slice cheese,
• Spaghetti with tomato, 1 tsp mustard, 2 cups Dinner Dinner
chickpeas, rocket & feta baby spinach • Mexi scramble (p54) • Chargrilled beef with
(p66) • 1 mango (2800kJ/666cal) summer salad (see
(1900kJ/452cal) (2400kJ/571cal) healthyfood.com)
Snacks
• 2 squares dark chocolate
Snacks Dinner • 30g walnuts
(2100kJ/500cal)
• 170g tub low-fat • Fish with chickpea & • 1 passionfruit
plain yoghurt edamame salad (p69) • 2 cups plain air-popped Snacks
• 30g almonds • 1 cup fresh strawberries popcorn • 2 cups fresh cherries
• 2 cups carrot sticks & & 2 squares dark chocolate (1200kJ/285cal) • 30g Brazil nuts
2 tbs hummus (2200kJ/523cal) • 1 x 170g tub low-fat
(2000kJ/476cal) Snacks plain yoghurt
• 30g almonds (1600kJ/380cal)
• 1 x 170g tub low-fat
plain yoghurt
• 2 cups plain popcorn
(2000kJ/476cal)
Daily total Daily total Daily total Daily total

8600kJ/2047cal 8600kJ/2047cal 8700kJ/2070cal 8600kJ/2047cal

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How much do I need to eat?
Every recipe in HFG is nutritionally analysed so you can devise a daily meal plan
that falls within the recommended nutrition intake guidelines (see table below).
RECOMMENDED DAILY INTAKE
Kilojoules 8700kJ
Calories 2100cal
Protein
78–130g
15–25% of energy
Total fat
47–82g
20–35% of energy
Saturated fat
<24g
Less than 10% of energy
Carbohydrates
230–310g
45–65% of energy
PER SERVE
Look for these Added sugars
1830kJ/436cal Sugars 6g Less than 10% 50g
nutrition panels
Protein 12g Fibre 12g of energy
Total fat 24g Sodium 380mg that appear on all
Sat fat 7g Calcium 200mg of our recipes! Fibre 25–30g
Carbs 40g Iron 2mg
Sodium 2000mg
Your individual daily nutrition focus on the quality of the
intake will vary depending foods you eat, too. Enjoying Calcium 1000mg
on age, gender, height, a wide variety of whole foods
Iron 8mg
weight and your level of will make it easier to meet
physical activity. your daily nutrition needs, as
We use 8700kJ (2100cal) well as balance energy intake. SODIUM If you have heart disease or are at
high risk of this condition, aim to consume
as the recommended average Use our recommended
less than 2000mg of sodium per day.
daily energy intake because daily nutrition intake as a
CALCIUM Women over 50 years, and men
this is the figure prescribed guide only. For personalised
over 70 years, should increase their intake
by the Australia New Zealand advice, visit dietitiansaustralia. to 1300mg of calcium per day.
Food Standards Code. org.au or dietitians.org. IRON Women under 50 years should aim for
While tracking numbers nz/ to locate an accredited 18mg of iron each day. If pregnant, your iron
is one way to healthy eating, practising dietitian near you. intake should increase to 27mg each day.
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References
WAYS TO REV UP YOUR review and meta-analysis of Verster JC. Et. al. 2019. Dietary
METABOLISM p16 randomised controlled trials. Nutrient Intake, Alcohol
Bessell E. et.al. 2021. Efficacy of Diabetes Obes Metab. Metabolism, and Hangover
dietary supplements containing Jun;22(6):891-903. Severity. J Clin Med. Aug
isolated organic compounds for Max Hirshkowitz. et.al. 2015. 27;8(9):1316.
weight loss: a systematic review National Sleep Foundation’s Verster JC. et.al. 2020. The
and meta-analysis of randomised sleep time duration Alcohol Hangover Research
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Obes. Aug;45(8):1631-1643 and results summary. Sleep Research on the Causes,
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Patterns in Health and Disease. AVOID A HANGOVER p26 Westerterp K.R. 2004. Diet
Nutrients. Jan 27;12(2):334. Gunn C. et.al.2018. A induced thermogenesis. Nutr
Christian Benedict. et al. 2011. systematic review of the next-day Metab. Vol 1 (5).
Acute sleep deprivation reduces effects of heavy alcohol
energy expenditure in healthy consumption on cognitive HOW TO STAY ACTIVE OVER
men. Am J Clin Nutr. Vol 93 (6). performance. Addiction. Vol. 113: THE HOLIDAYS p32
Fuller N. 2016. In response to 2182–2193. Beaulieu K. et.al. 2020. The
‘Capsaicinoids: a spicy solution to Gunn C. et.al. 2021. Does Impact of Physical Activity on
the management of obesity?’ Int Alcohol Hangover Affect Emotion Food Reward: Review and
J Obes Vol. 40:1330. Regulation Capacity? Evidence Conceptual Synthesis of Evidence
Fothergill E. et.al. 2016. From a Naturalistic Cross-Over from Observational, Acute, and
Persistent metabolic adaptation 6 Study Design. Alcohol and Chronic Exercise Training Studies.
years after "The Biggest Loser" Alcoholism. Vol. 56 (4): 425–432. Cur Obes Rep. Vol. 9: 63-80.
competition. Obesity. Gunn C. 2020. The Effects of
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for Metabolic Health. J Obesity. Linderborg K. et.al. 2011. betterhealth.vic.gov.au.
Johannsen DL et.al. 2012. Reducing Carcinogenic Standard Drinks Guide.
Metabolic slowing with massive Acetaldehyde Exposure in the Alcohol. Available at www.health.
weight loss despite preservation Achlorhydric Stomach With gov.au.
of fat-free mass. J Clin Endocrinol Cysteine. Alcohol Clin Exp Res. Australian Cherries. Australian
Metab. Jul;97(7):2489-96. March 35 (3): 516-522. Cherry Health Report. Available at
Knutson KL. 2007. Impact of Pittler M H. et.al. 2005. www.australiancherries.com.au.
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homeostasis and appetite treating alcohol hangover: Council. Sorghum. Available at
regulation. Sleep Med Clin. Jun systematic review of randomised www.glnc.org.au.
2(2):187-197. controlled trials. BMJ. Vol.
Maunder A. et. al. 2020. 331:1515. Websites accessed Sept 2023
Effectiveness of herbal medicines Royle S et.al. 2020. Pain See complete reference list on
for weight loss: A systematic Catastrophising Predicts Alcohol features at healthyfood.com
96 healthyfood.com
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live well
3
Increasing
your muscle
TOP
mass raises
your basal metabolic
8
rate, meaning you’ll After drinking
burn more calories too much
at rest (p36). alcohol,
takeaways
fatigue and changes
in our hormone
levels can cause
an uncomfortable
psychological
Healthy Food Guide’s size
4
state known as
Many factors
may be small, but the can affect your
hangxiety (p17).
pages are packed with metabolism. It
9
science-backed advice you slows down as we age and
Anthocyanins,
becomes dysfunctional
can trust. Here are 10 key after dieting (p33).
found in red fruit
and veg, offer a
takeaways from this issue. multitude of benefits,
5
Although supporting brain and
osteoporosis heart health, and aiding
1
is a major in post-exercise recovery
If you want to boost and sleep (p80).
risk factor for
your metabolism, set yourself
hip fractures, the
a goal of getting seven
majority of people
hours of uninterrupted sleep
who suffer them
each night (p37).
don’t have it (p12).
6
Nausea, vomiting
and diarrhoea
are how the body
copes with alcohol’s
irritation of the
stomach and increased
2
The gluten-free grain, acid production (p17).
10
sorghum, contains
Research
resistant starch—a special
7
shows that
fibre that fosters beneficial gut Exercise plays
regular
bacteria (p79). a vital role in
exercise may
our mental
lead to healthier
health, acting as
food choices and
a potent stress
improved appetite
reliever (p33).
control (p34).
98 healthyfood.com
WHAT OUR RECIPE
BADGES MEAN
Recipes per serve contain
no more than:
• 1700kJ per main meal
• 800kJ per dessert
• 600kJ per side dish
• 200kJ per 250ml fluid.
Recipe index
Recipes per serve have at least:
HIGH
PROTEIN • 20g protein per main meal
• 5g protein per side dish
or dessert.
Recipes per serve have at least:
• 6g fibre per main meal
• 3g fibre per side dish
Beef Snacks & sides or dessert.
Recipes per serve contain
Beef & vegie stir fry .............. 61 Avocado & feta dip no more than:
GF ........................................43 • 500mg sodium per
Vegetarian Beetroot, walnut & feta main meal or dessert
• 200mg sodium per side dish.
Mexi scramble ........................54 dip GF .................................44
Spaghetti with tomato, Crispy parsnip chips with Recipes per serve have
at least 250mg calcium.
chickpeas, rocket & feta lemon yoghurt parsely sauce
Recipes per serve have
$AVER .................................66 ............................................. 51 4.5mg (or more) iron.
Vientamese-style dinner Hasselback sweet potatoes
Amount of vegetable
crepes ..................................62 with crispy rosemary serves per recipe serve.
breadcrumbs GF ................ 52
Chicken Pistachio & herby stuffed
Costs $5 or less per serve
$AVER
Chicken filo crackers with mushrooms GF ..................48
Christmas vegetable medley Pumpkin hummus with gluten free dairy free
..............................................58 dippers $AVER ................... 39 Contains no ingredients that usually
contain gluten or dairy, but always
Oregano chicken with warm Spicy guacamole dip check the ingredients you are using.
tomato & olive salsa .............................................. 40 vegetarian
............................................... 65 Vegan walnut & white Suitable for lacto-ovo vegetarians.
bean dip .............................. 43 These recipes often include cheese,
Seafood Zucchini & onion
which may contain animal rennet.
Check the label and use a vegetable
Fish with chickpea & edamame stuffing balls ....................... 51 substitute if you prefer.
salad .....................................69 diabetes friendly
Desserts Meals per serve contain 60g (or less)
Mocktails Citrus & berry cheesecake carbohydrates, 4g (or more) fibre,
7g (or less) saturated fat, 600mg
Christmas Day ‘pina colada’ wreath ..................................77 (or less) sodium, at least 2 serves
GF ........................................ 74 Eton mess bombes of vegies and are low–medium GI.
Desserts are low in kilojoules, high in
Passionfruit ‘martini’ GF .......................................59 fibre and low in sodium; they usually
GF ........................................ 71 contain fruit and are low–medium GI.
Pomegranate ‘sangria’ No-added-salt diet
GF ........................................ 73 indicates that a Less than 2000mg sodium per day (as
GF recipe is gluten free per Heart Foundation recommendation
to reduce heart-disease risk).
You can make many recipes gluten
free if you replace bread, pastry and Standard measurements
pasta with gluten-free varieties, or 1 cup = 250ml • 1 tablespoon = 20ml
use gluten-free stocks and sauces. 1 teaspoon = 5ml • Eggs are 55g
Temperatures are for fan-forced ovens.
For baking recipes, use a table spread
that’s at least 60 per cent fat.

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Does our metabolism

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You will need:

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