Healthy Food Guide AU 09.2022_downmagaz.net

energy booster! HIGH Sugars 3.7g Fibre 6.3g PROTEIN Sodium 285mg Calcium 156mg PER SERVE Iron 3mg 1960kJ/469cal Protein 46.3g Total fat 10.3g Sat fat 2.6g Carbs 43.2g SEPTEMBER 2022 HEALTHY FOOD GUIDE 51

cook fresh cook’s tip This recipe is ideal for using up leftover roasted sweet potato/kumara. Simply skip the steaming in step four & move on to making the veg salad. HIGH PROTEIN PER SERVE Sugars 13.7g Fibre 11.5g 1367kJ/327cal Sodium 98mg Protein 38.1g Calcium 146mg Total fat 3.2g Iron 4.6mg Sat fat 0.7g Carbs 29.7g 52 healthyfood.com

you’ll need… TUESDAY 30mins PORK FILLET SWEET POTATO/KUMARA Herb-crusted pork with sweet potato & pea salad Serves 4 gluten free diabetes friendly 4 tablespoons finely chopped to combine. Arrange in one layer, DEFROSTED PEAS fresh flat-leaf parsley leaves then season with freshly ground black pepper. Roll pork fillet in RED ONION 4 tablespoons finely chopped herb mixture to evenly coat. fresh basil 3 Lightly spray pork with olive YOGHURT oil. Add to pan or hotplate and 2 tablespoons finely chopped cook, turning occasionally, for plus fresh chives 12–15 minutes or until browned and cooked. Remove pork from + fresh herbs 500g pork fillet, trimmed of fat heat, cover with foil and allow + lemon 600g sweet potato/kumara, to rest for 5 minutes. + baby spinach 4 Meanwhile, place potato in a cut into cubes metal colander over a saucepan 2 cups frozen baby peas, of boiling water and steam for 6–8 minutes or until just tender. thawed Transfer to a heatproof bowl. 1 red onion, finely chopped Add peas and onion. Combine ¼ cup lemon juice lemon juice and yoghurt in a 2 tablespoons reduced-fat small dish, then pour over warm veg, gently tossing to combine. plain yoghurt 5 Thickly slice pork and divide 100g baby spinach leaves, among four plates. Serve with salad garnished with spinach. to serve 1 Preheat a barbecue hotplate or a large chargrill pan over medium heat. 2 Place fresh herbs on a flat work surface. Using hands, gently toss SEPTEMBER 2022 HEALTHY FOOD GUIDE 53

cook fresh you’ll need… THIN RICE NOODLES 30mins RAW PRAWNS WEDNESDAY SQUID Thai red curry seafood & noodles CHOY SUM Serves 4 gluten free dairy free RED CURRY PASTE 200g thin rice noodles 1 Place noodles in a heatproof plus 300g peeled raw prawns bowl. Cover with boiling water 300g squid hoods, cleaned, and soak for 5 minutes. Drain. + light coconut milk 2 Meanwhile, heat 1 tablespoon + RS GF chicken stock sliced in half, scored olive oil in a large wok or frying + onion, carrots & sprouts 1 onion, cut into thin wedges pan over high heat. Working in + lime, kaffir & coriander 2 carrots, thinly sliced batches, add seafood and cook, 54 healthyfood.com 1 tablespoon gluten-free stirring, for 1–2 minutes or until just cooked. Transfer to a plate. red curry paste 3 Add onion and carrot to wok ¹⁄³ cup light coconut milk or pan and cook, stirring, for ¹⁄³ cup reduced-salt gluten-free 2 minutes. Add curry paste and cook, stirring, for 1 minute or chicken stock until fragrant. Add coconut milk, 6 kaffir lime leaves, plus extra, stock and kaffir lime leaves, stirring to combine. Simmer for thinly sliced, to garnish 2 minutes. Add remaining veg 1 bunch choy sum, cut into and cook, stirring, for 2 minutes or until choy sum is just wilted. 5cm lengths 4 Return seafood and noodles 70g bean sprouts to pan, tossing to warm and coat Lime, to serve in sauce. Garnish with remaining Fresh coriander leaves, to serve kaffir and fresh coriander. Serve with lime wedges on the side.

Light & fresh! HIGH Sugars 5g Fibre 6.6g PROTEIN Sodium 933mg Calcium 196mg PER SERVE Iron 4.5mg 1692kJ/405cal Protein 33.6g Total fat 9g Sat fat 2.5g Carbs 43.4g SEPTEMBER 2022 HEALTHY FOOD GUIDE 55

cook fresh cook’s tip If you can't find reduced-fat ricotta, use 100g crumbled feta instead for this dish. This smaller amount means the sodium stays the same. 6 serves PER SERVE Sugars 18.6g of veg! Fibre 10.2g 1262kJ/302cal Sodium 35mg 56 healthyfood.com Protein 12.1g Calcium 91mg Total fat 6.6g Iron 2.9mg Sat fat 0.9g Carbs 42.7 g

you’ll need… REDUCED-FAT RICOTTA 25 SWEET POTATO/KUMARA mins EGGPLANT THURSDAY ZUCCHINI/COURGETTES Grilled vegetable & ricotta stack NO-ADDED-SALT LENTILS Serves 4 gluten free vegetarian diabetes friendly plus 200g reduced-fat ricotta combine. Season with freshly + chives, parsley & lemon 2 tablespoons finely ground black pepper. Place + roasted red capsicum capsicum, parsley, vinegar and 1 + balsamic vinegar & glaze chopped fresh chives teaspoon olive oil in another 1 teaspoon lemon zest bowl, mixing well to combine. 150g store-bought roasted 2 Preheat a barbecue hotplate or chargrill pan over high heat. red capsicum, diced Lightly spray vegies with olive oil, 2 tablespoons chopped then add to hotplate or pan and cook for 3–4 minutes each side, fresh flat-leaf parsley leaves or until lightly charred and 1 tablespoon balsamic vinegar tender. Set aside to cool. 1 small eggplant, thickly sliced 3 Divide eggplant rounds among four serving plates. into rounds Spread each with a tablespoon 2 zucchini/courgettes, of ricotta mixture, then sprinkle over half the lentils. Top with thinly sliced widthways zucchini, another layer of ricotta 450g sweet potato/kumara, mixture, then remaining lentils. Finish with sweet potato. Serve thinly sliced into rounds drizzled with red capsicum 1 x 400g can no-added-salt dressing and balsamic glaze. lentils, rinsed, drained 4 tablespoons balsamic glaze, to serve 1 Place ricotta, chives and lemon zest in a bowl, mixing well to SEPTEMBER 2022 HEALTHY FOOD GUIDE 57

cook fresh 20mins you’ll need… CIABATTA FRIDAY MINUTE STEAKS Steak sandwich with mustard yoghurt CAPSICUMS Serves 4 Recipes: Chrissy Freer, Liz Macri, Tracey Meharg & Sally Parker. Photography: Andre Martin & diabetes friendly Mark O’Meara. Styling: Julz Beresford & Annette Forrest. Food prep: Amanda Lennon & Kerrie Ray. ZUCCHINI/COURGETTES 2 capsicums (1 red, golden. Transfer to a plate. YOGHURT 1 yellow), thinly sliced 3 Lightly respray grill pan. Add steaks and cook for 1 minute plus 2 zucchini/courgettes, each side or until cooked to thinly sliced your liking. Season with freshly + lemon ground black pepper. Transfer + wholegrain & 4 ciabatta rolls, cut in to a board and thickly slice. half horizontally 4 Meanwhile, combine yoghurt, Dijon mustards juice and mustards in a bowl. + baby leaf salad mix 400g beef minute steaks 5 Divide roll bases among four 58 healthyfood.com ½ cup reduced-fat serving plates. Spread each with a little of mustard yoghurt. Top plain yoghurt with baby leaf mix, charred 1 tablespoon lemon juice vegies, steak and remaining 1 tablespoon wholegrain mustard yoghurt. Serve sandwiched with roll tops. mustard 2 teaspoons Dijon mustard HIGH 60g baby leaf salad mix PROTEIN 1 Lightly spray a large chargrill pan with olive oil and heat over PER SERVE Sugars 11.2g medium-high heat. Add veg and Fibre 6.4g cook, turning, for 5–7 minutes 1793kJ/429cal Sodium 584mg or until lightly charred and Protein 38.4g Calcium 159mg tender. Transfer to a plate. Total fat 7.3g Iron 3.6mg 2 Lightly spray cut side of rolls Sat fat 1.5g with olive oil. Add to pan and Carbs 48.2g cook for 2–3 minutes or until just

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cook fresh Recipes: Chrissy Freer. Photography: Steve Brown. Styling: Sarah O’Brien. Food prep: Vikki Moursellas. Liun5nch Stuckinasandwichrut? Give weekday lunches a delicious, vegie-packed makeover — with just five inexpensive ingredients! 60 healthyfood.com

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cook fresh MONDAY Chilli tuna, ELEVATE IT! couscous & slaw salad Add fresh herbs (try $AVER mint, parsley & basil) Serves 1 Prep 10 mins to this salad for extra ¼ cup wholemeal couscous flavour & a boost (or plain couscous) of antioxidants. 1 x 95g can tuna in chilli oil 1 cup kaleslaw (or any other bagged pre-cut slaw) 2 teaspoons lemon juice 25g feta, crumbled, to serve 1 Place couscous in a heatproof bowl. Add ¼ cup boiling water and stir to combine. Cover with tea towel and set aside for 3 minutes or until water is absorbed. Fluff and separate steamed grains with a fork. 2 Drain and flake tuna, reserving 1–2 teaspoons chilli oil. Add tuna, kaleslaw and lemon juice to couscous. Drizzle with reserved oil, tossing to combine. Transfer to lunch container or small salad bowl and serve topped with feta. HIGH Sugars 5.5g Fibre 7.1g PROTEIN Sodium 683mg Calcium 222mg PER SERVE Iron 3.1mg 1317kJ/315cal Protein 31.3g Total fat 10.5g Sat fat 4.8g Carbs 21.2g 62 healthyfood.com

Hunger buster! SEPTEMBER 2022 HEALTHY FOOD GUIDE 63

Low in calories! 64 healthyfood.com

cook fresh Apply the 2-2-2 TUESDAY leftovers rule: pop in the fridge within Pesto, roasted two hours, eat within pumpkin & baby two days or freeze for spinach pizza up to two months! $AVER PREP AHEAD Serves 1 Prep 5 mins Cook 10 mins Roast a large batch of vegetarian diabetes friendly pumpkin cubes in one go. Peel & cut half a butternut 1 wholemeal pita bread (or wholegrain wrap) pumpkin (about 650g) into 2cm pieces. Place on 2 teaspoons basil pesto a baking tray lined with 20g baby spinach leaves, baking paper, lightly spray plus extra to serve with oil, then bake at ½ cup roasted pumpkin cubes 200ºC for 25 minutes 25g feta, crumbled or until golden & tender. 1 Preheat oven to 180°C. Line a baking tray with baking paper. 2 Place pita bread (or wrap) on prepared tray. Spread with pesto, then top with baby spinach, roated pumpkin and feta. Bake for 8–10 minutes or until base is golden and topping warmed through. Serve pizza garnished with extra baby spinach. PER SERVE Sugars 6.6g Fibre 6.7g 1362kJ/326cal Sodium 524mg Protein 17g Calcium 168mg Total fat 7.6g Iron 2.7mg Sat fat 2.9g Carbs 43.2g SEPTEMBER 2022 HEALTHY FOOD GUIDE 65

cook fresh WEDNESDAY Hummus, falafel & slaw pita pockets $AVER Serves 1 Prep 5 mins vegetarian dairy free 1 wholemeal pita bread (or wholegrain wrap) 1 tablespoon chipotle hummus 1 tomato, sliced 1 cup kaleslaw (or any other bagged pre-cut slaw) 3 store-bought falafels, warmed, sliced in half 1 Cut pita bread in half and open pocket. Spread hummus inside pocket, then fill with tomato, kaleslaw and warmed falafels. Transfer to a lunch container or serve immediately. HIGH Sugars 15.6g Fibre 25.9g PROTEIN Sodium 886mg Calcium 225mg PER SERVE Iron 8.1mg 2439kJ/583cal Protein 24.1g Total fat 18.3g Sat fat 4.1g Carbs 65.1g 66 healthyfood.com

cook’s tip THURSDAY Need more ideas for using up store-bought falafels? Add them to Thursday’s salad lunch container. ELEVATE IT! Roasted pumpkin & chickpea salad For more crunch, with hummus colour, flavour & fibre $AVER Serves 1 Prep 5 mins add some grated gluten free vegetarian diabetes friendly carrot to the pita 30g mixed salad leaves with pocket or salad. shredded beetroot 1 cup rinsed and drained canned chickpeas 1 cup roasted pumpkin cubes 25g feta, crumbled 1 tablespoon chipotle hummus, to serve 1 Place salad leaves, chickpeas, pumpkin and feta in a mixing bowl, gently tossing to combine. Transfer to lunch container or serving bowl and serve dolloped with hummus. HIGH PROTEIN PER SERVE Sugars 11.1g Fibre 13.6g 1309kJ/313cal Sodium 438mg Protein 20.2g Calcium 223mg Total fat 8.8g Iron 4.5mg Sat fat 3.2g Carbs 30.9g SEPTEMBER 2022 HEALTHY FOOD GUIDE 67

cook fresh FRIDAY PREP AHEAD Spinach, roasted You can use a mix of roast pumpkin & vegies for your wrap. If chicken wrap you make a Sunday roast, $AVER add extra sweet potatoes/ Serves 1 Prep 5 mins kumara, capsicums, carrots dairy free diabetes friendly & beetroot, then store 1 wholegrain wrap (or leftover vegies in airtight wholemeal pita bread) containers in the fridge to use for wraps & salads ½ cup roasted pumpkin cubes 20g baby spinach leaves throughout the week. 50g store-bought roasted red capsicum, not in oil, thinly sliced 50g shredded cooked skinless chicken 1 Place wrap on a clean work surface. Place pumpkin down centre of wrap and gently crush with a fork. Top with baby spinach, roasted red capsicum and chicken. Season with freshly ground black pepper. Wrap to enclose filling, then toast in a sandwich press. Transfer to a lunch container or serve hot. HIGH PROTEIN PER SERVE Sugars 9.6g Fibre 6.5g 1476kJ/353cal Sodium 361mg Protein 25g Calcium 77mg Total fat 8.3g Iron 1.9mg Sat fat 3.8g Carbs 42.8g 68 healthyfood.com

warm & filling! As well as keeping costs down, homemade meals help you reach your nutrition targets SEPTEMBER 2022 HEALTHY FOOD GUIDE 69

Fruit salad& Snhaapckpy sundae % These 10 homemade, hunger-busting, Top 1 cup fresh healthy combos are ready in minutes! fruit salad with 2 tablespoons thick Stu ed dates reduced-fat yoghurt and 1 tablespoon Slice 2 pitted Medjool dates (or dried low-sugar granola. dates soaked in water until softened) lengthways, then fill each with 1 teaspoon Per serve: 769kJ no-added-salt-or-sugar crunchy peanut (184cal), 6.3g protein, butter. Finish with sprinkle of cinnamon. 4.3g fibre Per serve: 790kJ (189cal), 3.4g protein, 4.3g fibre \" 70 healthyfood.com Cheeseymite crackers Spread 2 wholegrain crispbreads with Vegemite/Marmite, then top with a slice of reduced-fat tasty cheese. Per serve: 698kJ (167cal), 10g protein, 3.1g fibre

cook fresh Recipes: Brooke Delfino. Photography: Steve Brown. Styling: Sarah O’Brien. Food prep: Vikki Moursellas. \" tasty & SAVVY SNACKS filling! Eating the right snack Easy hummus can make or break an Drain and rinse 1 x 400g can no-added-salt otherwise healthy, chickpeas, then place in a food processor with balanced diet. If you’re 2 peeled garlic cloves, 3 tablespoons tahini, feeling peckish, try these 2 tablespoons lemon juice, 2 tablespoons dietitian-approved tips olive oil, ½ teaspoon ground cumin and to get the most bang for ¼ cup water. Process until smooth. Serve your nutritional buck: with raw carrot and cucumber sticks. Per serve (¼ cup): 571kJ (137cal), 4.3g protein, 3g fibre CONTROL PORTIONS Eat just enough to quell &Popcorn trail mix your hunger. Don’t turn Preheat oven to 190°C. Line snacks into a meal by two baking trays with baking eating too much. paper. Toss in a bowl 4 cups cooked plain popcorn, 1 cup BOOST FIBRE INTAKE Fruit, veg, whole grains mixed unsalted raw nuts & nuts add gut-friendly and 2 teaspoons smoked fibre to snacks. Aim for at paprika. Transfer to trays and least 2–3g fibre per serve. drizzle with olive oil. Bake for 15 minutes or until golden. SATISFY WITH PROTEIN Protein-rich dairy foods, Cool and store in jars. nuts, legumes, eggs & canned fish are an easy Per ½ cup serve: 536kJ (128cal), way to satisfy hunger. 4.6g protein, 2.2g fibre SEPTEMBER 2022 HEALTHY FOOD GUIDE 71

&Tuna & avo rice cakes Top 2 Corn Thins with ¼ mashed avocado, 4 tomato slices and 1 x 95g can tuna (drained). Season generously with freshly fbiberrrei&es ground black pepper. antioxidants! Per serve: 720kJ (172cal), ralrleyrsicwheient21.1g protein, 3.2g fibre Naatu \"Choc berries Good for Top 1 cup fresh the gut! halved strawberries and raspberries with 2 squares chopped or shaved dark chocolate. Per serve: 681kJ (163cal), 2.6g protein, 5.2g fibre 72 healthyfood.com

% cook fresh Dukkah eggs \" ENERGY SUPPLY Roll 2 hard-boiled egg in & 2 teaspoons of dukkah. Ideally, snacks should total around 1200kJ Per serve: 684kJ (164cal), (290cal) a day. This 12.4g protein, 1.1g fibre means eating two 600kJ (140cal) snacks a day or Blueberry three 400kJ (100cal) smoothie jar snacks throughout Blend 200ml reduced-fat the day. milk with ½ cup fresh or frozen blueberries, Pear & ricotta toast 2 teaspoons maple syrup and 2 teaspoons raw Top 1 slice wholegrain toast with almonds. Transfer to 1 tablespoon reduced-fat ricotta (or jar and refrigerate until cottage cheese), ½ sliced pear, 1 teaspoon ready to serve. Shake sunflower seeds and drizzle of maple syrup. to mix before serving. Per serve: 734kJ (176cal), 6.7g protein, 5.8g fibre Per serve: 882kJ (211cal), 10.8g protein, 3.3g fibre SEPTEMBER 2022 HEALTHY FOOD GUIDE 73

cook fresh Blueberry deli htmaHkFeGover Tuck into a delectably creamy cheesecake full of antioxidant-rich blueberries. Best of all, it Recipe: Liz Macri. Photography: John Paul Urizar. Styling: Michaela Le Compte. Food prep: Tamika O’Neill. comes with our dietitian’s seal of approval! Baked blueberry lemon cheesecake Serves 12 Prep 10 mins Cook 55 mins plus 2 hrs cooling and 4 hrs chilling vegetarian 1½ cups fresh blueberries 1 Preheat oven to 160°C. Line spread and process until 1 tablespoon lemon juice a 20cm round springform pan combined. Press biscuit mixture ¹⁄³ cup maple syrup with baking paper. evenly over base of prepared 2 teaspoons cornflour 2 Place blueberries, juice and pan. Refrigerate until required. 125g shredded 1 tablespoon maple syrup in 5 Wipe processor clean. Add a small saucepan and bring to ricotta, cream cheese, remaining wheatmeal biscuits a simmer over medium heat. syrup, zest and vanilla. Process 60g olive oil spread, melted Cook, stirring occasionally, for until smooth and combined. 500g reduced-fat smooth 5 minutes or until berries soften. Add eggs and process until 3 Meanwhile, place cornflour combined. Pour mixture into ricotta (or cottage cheese) and 1 tablespoon water in a prepared pan. Smooth down 2 x 250g light cream small bowl, mixing to combine. top. Swirl a few tablespoons Add to blueberry mixture, blueberry sauce into cheesecake. cheese, softened stirring to combine. Return to 6 Bake for 45 minutes or until 1 tablespoon finely grated a simmer and cook, stirring, centre is almost set. Turn off for 1 minute or until sauce oven, open oven door and leave lemon zest thickens. Remove pan from in oven for 2 hours or until cool. 2 teaspoons vanilla extract heat and allow sauce to cool. Drizzle cheesecake with a little 3 eggs 4 Add biscuits to a food blueberry sauce then refrigerate processor and process until for 4 hours or until set. Slice and 74 healthyfood.com finely chopped. Add melted serve with remaining sauce.

berry nice! HIGH PROTEIN PER SERVE why it's better Our version Regular version Our version has half the calories & 80 per cent less 958kJ/229cal 1915kJ/450cal saturated fat than a regular Protein 12.6g Protein 6.2g blueberry cheesecake. It also has double the Total fat 9.2g Total fat 36.4g protein & calcium. Sat fat 4.4g Sat fat 23.3g SEPTEMBER 2022 HEALTHY FOOD GUIDE 75 Carbs 22.4g Carbs 26.4g Sugars 12.4g Sugars 16.5g Fibre 1.4g Fibre 1.2g Sodium 279mg Sodium 328mg Calcium 121mg Calcium 58mg Iron 0.5mg Iron 0.4g

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Photography: iStock. shop EASY choosing meal delivery kits | sugar in sweet snacks | 10 best pantry staples Shelf life ‘Use-by’ and ‘best-before’ labels are often thought to mean the same thing, but they’re actually worlds apart. With spring cleaning season in full swing, tidy up your fridge and pantry with these definitions in mind. ➜ Use-by dates should be followed to a tee. These appear on perishables like raw meats, dairy foods and bagged salads. If you do consume foods after their use-by date, you’re at risk of developing food poisoning. ➜ Best-before dates are a guide only. Found on items like bread, packaged cereals and canned beans and fruit, they just indicate when a product may start to deteriorate in quality, taste or texture. Eating a food that’s passed its best- before date probably won’t harm you. But once you’ve opened a packaged food, it usually only lasts for a few days, regardless of the ‘best- before’ printed date. SEPTEMBER 2022 HEALTHY FOOD GUIDE 77

shop easy shopping news SENAIONSWO!N Our dietitian scours the shelves to find the tastiest, healthy foods in-store now. 78 healthyfood.com GARLIC Go, go, garlic! From pasta dishes and soups to Photography: iStock, Mark O’Meara. salads and stir-fries, a myriad of meals can be brought to life with a good hit of garlic. With its anti-cancer and anti-bacterial properties, be sure to add bulbs of this nutritious goodness to your shopping trolley. Need more ideas to incorporate this aromatic all-rounder into meals? Try these delish ideas. 1 Take roast vegetables to the next level by adding a halved garlic bulb with fresh rosemary and thyme before baking them. 2 DIY healthier garlic bread by drizzling a thick slice of wholegrain toast with extra- virgin olive oil, then rubbing the cut side of a halved garlic clove all over the surface. 3 Place ricotta, cooked peas, peeled garlic, fresh basil leaves and pasta cooking water in a food processor, then blitz to make a creamy pasta sauce. 4 Create a garlic confit for toast, sandwiches and vegie sides by simmering whole garlic cloves in extra virgin olive oil and fresh herbs until soft.

3ways with HFG DIETITIAN APPROVED GARLIC Shelf watch PASTA WITH GARLICKY PRAWNS, WILTED Lunchbox lovin’ TOMATOES & GREENS Made from nutritious chickpeas, nut-free Buddee Smooth Spread GARLIC & ROSEMARY is perfect for school lunches. CHICKEN TRAYBAKE Per 10g serve: 199kJ (48cal), 1.6g ASPARAGUS, ALMOND protein, 0.1g sat fat, 6.3g carbs, & POMEGRANATE 1.8g sugars, 29mg sodium SALAD WITH ROASTED Superhero sarnie GARLIC DRESSING Bakers Delight Prebiotic Cape For these recipes, visit healthyfood.com Seed Loaf with BARLEYmax® is brimming with gut-loving fibre and plant-based protein. Per 100g serve (2 slices): 1240kJ (297cal), 14.2g protein, 1.5g sat fat, 29.6g carbs, 11.5g fibre, 260mg sodium Flavourful find Edgell Snack Time Black Beans, Capsicum & Charred Corn With Zesty Salsa is a fibre-filled pleaser come 3pm snack time. Per 70g can: 355kJ (85cal), 3.9g protein, 0.6g sat fat, 4.3g carbs, 7.8g fibre, 169mg sodium A great start Sweetened with date syrup and banana puree, Uncle Tobys Squarz is the newest breakfast cereal worthy of a pantry place. Per 40g serve: 615kJ (147cal), 4.8g protein, 0.1g sat fat, 27.4g carbs, 1.7g sugars, 4.7g fibre Brekkie boost Keep your ticker in tune with Carman’s Omega 3 Australian Oats. With chia and linseeds, it’s full of heart-healthy fats. Per 50g serve: 760kJ (182cal), 6.4g protein, 1g sat fat, 22.5g carbs, 0.5g sugars, 5.9g fibre SEPTEMBER 2022 HEALTHY FOOD GUIDE 79

shop easy dYeOMUkRlGUiIeDivEtTaOeslry that make prepping meals a breeze. I f the thought of meal planning, grocery Make meal kits Photography: iStock. shopping and cooking every night of the healthier by... week puts you off, consider meal delivery kits. Most work on a subscription model where ➜ Including a few vegetarian and you receive a set number of dinner packs each seafood-based options in your week. As long as your kitchen is stocked with recipe selections each week. pantry basics like oil, vinegar and seasonings, all you have to do is follow the step-by-step, ➜ Swapping out the butter in a easy instructions using the supplied portioned recipe for extra-virgin olive oil and prepared ingredients, and dinner is served! instead. This will reduce the saturated fat content. Are meal kits healthy? ➜ Replacing the stock in a recipe If you’re pressed for time or not confident in the with water instead. This will kitchen, meal delivery kits can be a game changer. reduce the sodium content. But are they healthy? On the plus side, research reveals popular meal delivery kits provide two ➜ Halving the quantity of salt to three serves of vegetables, and some have a stated in a recipe or skipping it high proportion of health-giving whole grains. altogether to cut back on sodium. The kilojoule, saturated fat and sodium content, however, vary significantly — sometimes even ➜ Stretching out the serving sizes of grossly exceeding recommended guidelines. meals, if you find the portion sizes too large. A meal meant to serve 80 healthyfood.com two can be divided among three serving plates or even four.

There’s no disputing WHAT ABOUT the convenience of READY-MADE supplied ingredients already portioned MEALS? and step-by-step Just want to heat easy recipes. and eat? Ready- made delivered dishes from the likes of Lite n’ Easy, YouFoodz and Dineamic can be a smart choice. If you want dietitian-approved convenience, choose a food product that has: ● A simple ingredients list made up of real, whole foods ● Around 1700kJ (400cal) per serve ● At least 15g protein per serve ● Less than 5g saturated fat per serve ● Less than 700mg sodium per serve. SEPTEMBER 2022 HEALTHY FOOD GUIDE 81

shop easy What’s on the meal kit market? $8Fro.5m 0 $4Fro.8m 5 $6Fro.5m 0 per serve per serve per serve Hello Fresh Dinnerly Marley Spoon WHAT DOES IT OFFER? WHAT DOES IT OFFER? WHAT DOES IT OFFER? Easy-to-cook recipes that are A more basic offering, with A more gourmet approach, ‘guaranteed’ to turn out amazing less ingredients than other with chef-designed meals. every time. Hello Fresh allows meal delivery kit companies Every meal is ready in six steps you to cater for a household of and five-step recipes on digital and 30 minutes. They, too, offer two or four, providing three to recipe cards. You can cook a two-person and a four-person five meals a week. three to six meals per week for box, and two to five meals per two or four people. week. You can also add a fruit WHAT’S ON THE MENU? box to your order if you wish. You can select from more than WHAT’S ON THE MENU? 25 recipes each week, including With fan-favourite, kid-approved WHAT’S ON THE MENU? meat-free, family-friendly, and super-fast options available, Marley Spoon has more than calorie-smart, lower-carb, Dinnerly has a family friendly 40 recipes a week to choose global-flavour and 15-minutes- vibe. They also offer no-added- from, ranging from fast and or-less options. Soups, sides and gluten and dairy-free dinners, family friendly to vegan, no- sweet treats are also available. plus ‘Feed A Crowd’ meals that added gluten and dairy free. serve double the number of WHAT’S THE COST? people specified in your plan. WHAT’S THE COST? From $8.50 per serve. From $6.50 per serve. WHAT’S THE COST? From $4.85 per serve. 82 healthyfood.com

Traps & triumphs $4From $4Fro.7m 0 Meal delivery kits can… per serve per serve ● Save you time by EveryPlate Ready to Cook taking care of meal by Harris Farm planning and shopping WHAT DOES IT OFFER? Another simpler service, this WHAT DOES IT OFFER? ● Help you eat more offers dinner in just four steps. Instead of a subscription model, vegetables, if you Unlike some of the others, you Harris Farm offers one-off meal select the ‘healthier’ can cater for up to six people kits that make single or multiple meals menu option for three to six meals per week. recipes. An up-market option best suited to food lovers and ● Teach new skills and WHAT’S ON THE MENU? more daring cooks, these meal shortcuts in the kitchen Each week you can choose from kits serve two to twelve people. 22 different meals, categorised ● Waste less food as into classic, family, flexitarian WHAT’S ON THE MENU? you receive exactly or vegetarian. Most meals are Sweet and savoury options, the amount you need ready within 20 to 40 minutes, ready in five minutes to four for each recipe with some longer cook options hours. From brioche French for when you have extra time toast to beef kofta and coconut ● Expand your culinary up your sleeve. dhal, you’ll find a meal for horizons by exposing every occasion. you to foods and WHAT’S THE COST? flavours you might From $4 per serve. WHAT’S THE COST? not usually cook with. Sweet dishes from $2 per serve and savoury dishes But, they also… from $4.70 per serve. ● Aren’t always healthy — watch out for recipes that use butter or salty sauces, and contain excessive kilojoules ● Don’t completely eliminate the need to pop to the shops ● May not cater for special dietary requirements ● Don’t necessarily save you money ● Can create a lot of waste, due to excess food packaging. SEPTEMBER 2022 HEALTHY FOOD GUIDE 83

shop easy sweetsuHOW MUCH sarnIS IaN cks? Keen to curb your sweet tooth? Check out how much of the sweet stuff is in your favourite between-meal munchies. Around 10 per cent of the average adult’s and cakes. Added sugars can and you need another energy daily energy intake be white or brown sugar, honey, boost — hello sugar cravings! maple syrup, rice malt syrup and But when you eat foods that comes from sugar — despite the even fruit juice concentrate. have sensible amounts of natural World Health Organization’s The natural sugars in whole sugars, your blood sugar levels guidelines to keep it under foods are wrapped in essential gradually rise and fall, and you five per cent (or six teaspoons nutrients such as gut-loving feel satisfied for longer. That’s per day). Sugar often hides fibre and bone-strengthening why naturally sweet options in unexpected places, with calcium. Processed foods with like fresh fruit or unsweetened packaged snacks a prime added sugars, however, tend to yoghurt are a better choice for culprit. We show you how to be low in nutrients. Consuming satisfying sweet cravings. spot sugar and snack smarter. excess sugars can also damage Sweet talk your pearly whites and waistline. Keep it natural Oh sugar! The key to hitting the sweet spot Photography: iStock. healthily is to focus on portion Sugar is either natural or added. When you eat foods with a lot sizes and eat mindfully. Instead Natural sugars are in fruits and of added sugars, you get a quick of mindlessly eating a whole bag dairy foods like yoghurt and energy boost since your blood of lollies in front of the TV, try to milk. Added sugars are found in sugar levels rapidly spike. Just as enjoy just a few, slowly, and in a foods like soft drinks, chocolate quickly, though, they plummet distraction-free environment. 84 healthyfood.com

Get smart about added sugars! We’ve compared the total sugar in these sweet snacks with teaspoons of sugar. ¾tsp 1½tsp 1 tesausgpaoron SUGAR 4.=5g SUGAR Date with peanut butter Uncle Tobys Muesli Bar 3tsp Raspberry Goji & White Choc 3.6g sugars per date & SUGAR 1 tsp peanut butter 6.5g sugars per 35g bar 2tsp 2½tsp SUGAR SUGAR Carman’s Double Dark Choc Siggis Vanilla Tasti Fruit + Vege Wholefood Protein Bar With Belgian Chocolate 0.5% Skyr yoghurt Balls Mango & Carrot 8g sugars per 40g bar 10g sugars per 150g pouch 12.7g sugars per 3 balls 4½tsp 4½tsp 4¾tsp SUGAR SUGAR SUGAR Arnott’s Tim Tam Woolworths Cadbury Mini Rolls Chewy Caramel Blueberry Muffin 19.6g sugars per 2 mini rolls 17.8g sugars per 2 biscuits 18.9g sugars per 105g muffin 8½tsp 5½tsp 5¾tsp SUGAR SUGAR SUGAR Nestle Kit Kat 4 Finger Chocolate eclair Banana bread Milk Chocolate Bar 24.2g sugars per regular eclair 35.9g sugars per regular cafe slice 22.6g sugars per 45g bar SEPTEMBER 2022 HEALTHY FOOD GUIDE 85

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shop easy 10dwaryisewidth herbs Get set for flavour town with these easy ways to up the ‘yum’ factor — without any salt, sugar or fat. Photography: iStock. 1 Whip up a tasty pasta sauce 4 Sprinkle dried chives over 8 Marinate chicken breast by roasting halved cherry boiled potatoes before fillets in dried oregano, tomatoes sprinkled with dried mashing with milk and butter. lemon juice and olive oil before basil in extra-virgin olive oil, barbecuing or grilling. then blitzing until smooth. 5 Toss potatoes in olive oil, dried rosemary and dried 9 Fold dried sage through 2 Coat a can of drained, thyme, then roast until golden. wholemeal breadcrumbs rinsed chickpeas in olive oil, before crumbing fillets of dried coriander and a pinch of 6 Add a generous pinch of chicken or pork. dried chilli flakes, then roast dried parsley to your eggy until deep golden and crunchy. frittata mixture before baking. 10 Combine tuna, finely sliced celery stalks, plain 3 Cook brown basmati rice 7 Make a refreshing beverage yoghurt and dried tarragon for in reduced-salt stock, with by steeping dried mint a delicious sandwich filling. a good sprinkling of dried dill, leaves in a pot of boiling water. for a new flavour sensation. Store dried herbs in screw-top glass jars or air-tight containers in a cool, dry place away from direct sunlight. SEPTEMBER 2022 HEALTHY FOOD GUIDE 87

shop easy PANTRY10 OF THE BEST STAPLES A well-stocked pantry is the foundation of healthy eating habits. Here are HFG’s dietitian-approved favourites. . Keeping a good range of shelf-stable products at the ready means you can whip up quick, healthy meals easily. 88 healthyfood.com

The occasional pantry inventory stops you from running out of the basics TOP PICK! 1 Barilla 2 Cobram 3 Carman’s 4 Mayver’s 5 McKenzie’s Whole Estate Fibre Rich Dark Roasted Dried Whole Grain Spaghetti Australian Extra Australian Oats Unsalted Peanut Green Lentils Virgin Olive Oil Butter Smunchy Per 85g serve: Classic Flavour Per 50g serve: Per 50g serve: 1238kJ (296cal), 720kJ (172cal), 5.5g Per 20g serve: 719kJ (172cal), 13.8g 11.1g protein, 53.1g Per 15ml serve: protein, 0.6g sat fat, 486kJ (116cal), 5.2g protein, <1g sat fat, carbs, 8.5g fibre 517kJ (124cal), 2.1g 26.6g carbs, 0.5g protein, 1.2g sat fat, 21.6g carbs, 8.7g fibre sat fat, 0mg sodium sugars, 7.8g fibre 1g sugars, 1.6g fibre, <5mg sodium TOP PICK! Photography: iStock. 6 MasterFoods 7 Lucky 8 Devondale 9 John West 10 Edgell Four Mixed Australian Full Cream Protein+ Bean Mix Natural Almonds Long Life Milk Calcium Rich No Added Salt Herb Blend Tuna Chilli Per 30g serve: Per 250ml serve: Per 75g serve: 0kJ (0cal), 0g sat fat, 752kJ (180cal), 660kJ (158cal), Per 79g serve: 416kJ (100cal), 5.8g 0mg sodium 5.9g protein, 1.2g sat 8.3g protein, 5.8g 554kJ (133cal), protein, 0.2g sat fat, fat, 2.9g fibre sat fat, 12.8g sugars, 14.1g protein, 1g sat 14.3g carbs, 5.2g fibre, 300mg calcium fat, 270mg sodium, 11mg sodium 1140mg calcium SEPTEMBER 2022 HEALTHY FOOD GUIDE 89

Your WEIGHT-l s Each day’s meal plan MONDAY TUESDAY WEDNESDAY gives you… Breakfast Breakfast Breakfast • 6400kJ • Cereal & fruit • Breakfast smoothie • Ricotta toast (about 1530cal) 3 Weet-Bix, 1 cup made with 1 cup 2 slices wholegrain for gradual reduced-fat milk, reduced-fat milk, toast, 2 tbs reduced-fat weight loss 10 strawberries & ½ cup rolled oats, ricotta, 1 tomato & 1 tsp pinch cinnamon ½ cup frozen blueberries balsamic glaze • 100 per cent • 1 regular skim latte & ½ sliced banana • 1 regular skim latte of your daily (1800kJ/430cal) (1400kJ/330cal) (1600kJ/380cal) vitamin C needs to support Lunch Lunch Lunch your immunity • Pesto, roasted • Pesto, roasted • Roasted pumpkin & pumpkin & spinach pumpkin & spinach chickpea salad with • 36g fibre pizza (p65) pizza (p65) hummus (p67) for a happy gut • 1 orange • 1 cup pineapple • 1 orange (1600kJ/380cal) (1700kJ/410cal) (1600kJ/380cal) • Less than 1500mg sodium Dinner Dinner Dinner to keep your • Homemade traybake • Mexican mince stack • Spinach, roasted heart healthy made with 1 small fillet with avo salsa (p41) pumpkin & chicken salmon, ½ small sweet (2600kJ/620cal) wrap (p68) • Two to three potato & 1½ cups • 1 cup pineapple satisfying cauliflower, cooked Snacks (1800kJ/430cal) snacks for home in drizzle olive oil • 1 cup raw vegie or out and about (1900kJ/450cal) sticks Snacks • 1 x 170g tub • Popcorn trail For more about your Snacks reduced-fat plain mix (p71) individual nutrition • Dukkah eggs (p73) yoghurt • 1 cup raw vegie sticks needs, turn to p95. • 1 cup raw vegie sticks (600kJ/140cal) & 1 tbs hummus & 1 tbs hummus • 1 x 170g tub 90 healthyfood.com (1000kJ/240cal) reduced-fat plain yoghurt (1400kJ/330cal) Daily total 6300kJ/1510cal Daily total Daily total 6400kJ/1530cal 6400kJ/1530cal

meal plan lovYeolusyp'lwrliniftgehemlthleinigshut!ta&sty THURSDAY FRIDAY SATURDAY SUNDAY Breakfast Breakfast Breakfast Breakfast • Cereal & fruit • Breakfast smoothie • Ricotta toast • Cafe-style breakfast (see Monday) (see Tuesday) (see Wednesday) 2 slices wholegrain toast, • 1 regular skim latte (1400kJ/330cal) • 1 regular skim latte 2 poached eggs & (1800kJ/430cal) (1600kJ/380cal) 10 cherry tomatoes Lunch cooked in 1 tsp olive oil Lunch • Chilli tuna couscous Lunch • 1 regular skim latte • Leftover Roasted & slaw salad (p62) • Leftover Chilli tuna (2000kJ/480cal) pumpkin & chickpea • 1 cup pineapple couscous & slaw salad with hummus (1700kJ/410cal) salad (p62) Lunch (p67) • 10 strawberries • Open sandwich • 1 banana Dinner (2400kJ/330cal) made with 1 slice (1700kJ/410cal) • Chinese pork & wholegrain toast, eggplant stir-fry with Dinner 1 can tuna (drained), Dinner egg noodles (p38) • Chicken & kale 1 cup lettuce & 1 tomato • Spicy chicken koftas (2500kJ/600cal) pesto pasta (p44) • 1 cup pineapple with pita bread & (2600kJ/620cal) (1600kJ/380cal) tzatziki (p42) Snacks (2300kJ/550cal) • 1 cup raw vegie sticks Snacks Dinner • 1 x 170g tub • Choc berries (p72) • Hummus, falafel & Snacks reduced-fat plain • 1 cup raw vegie sticks slaw pita pockets (p66) • Popcorn trail yoghurt (800kJ/190cal) (2400kJ/570cal) mix (p71) (600kJ/140cal) • 1 cup raw vegie sticks Snacks (600kJ/140cal) • 1 orange • 1 cup raw vegie sticks (6400kJ/1530cal) Daily total Daily total Daily total Daily total 6400kJ/1530cal 6300kJ/1510cal 6400kJ/1530cal 6400kJ/1530cal SEPTEMBER 2022 HEALTHY FOOD GUIDE 91

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How much do I need to eat? Every recipe in HFG is nutritionally analysed so you can devise a daily meal plan that falls within the recommended nutrition intake guidelines (see table below). cook fresh RECOMMENDED DAILY INTAKE cook’s tip Kilojoules 8700kJ PestopizzazCROEVCIEPRE Cltosahpcnevai’mrtelagfsliauiinestpdehperzoer,omemmoleaeadrrnlbke&dyesotkua?lnitsnMiiynfeoaegok.uarer Calories 2100cal SEPTEMBER 2022 HEALTHY FOOD GUIDE 45 Protein 78–130g 15–25% of energy Kalseparidndgspgaustt-alodviisnh’.fSiboregetot this fresh and filling, Recipe & food prep: Tamika O’Neill. Photography: John Paul Urizar. Styling: Michaela Le Compte. your fork twirling! Chicken & kale pesto pasta $AVER Total fat 47–82g 20 mins 20–35% of energy Serves 4 Prep 5 mins Cook diabetes friendly 4 cups kale, leaves torn 1wto23briw4onaaintzPaastfoCMinlyohcerentiaLsvehdeootliarideboleagfhv,,odnofac,asifehwrpokndlooonteekeatheaigrwdloisplstlyntperih5hakaghmobgapnisl,n–estiyhvnopral6stdpiseeottadrwtgrsehlai,mancy,shrrlarrstpyersyohovoestichi.eensoneaupauacrTsmarupgnetorgo.o2glsataded,oPrahpe0traydrf.,.dvkl.os0grbaPgAwiweenDen°recolrardiCaidiogeips5trtrvnchdhhh.cleuichtkimoidLeecogsrhconanio,psdetinohitllonp-slcifaieeesovplwu,kahstuptmeckpheeitacteincpreeetesnklooaihktalsdsdeteai,itnokclplfr.ettro.rkp.aecogA.zxpiyBraolnaSseteeirdaaulrnsmsseeseasdkbinttogtmtntraeb,ltbanauaetg,ijp,aiolkuacsnapatpiajitmiistunvuenmedcoirnioerielsdgesaen.noctswntp.t.gioatoonssnSaarin,tt.magekgenrahdeysaadrbfdtlosoeiinonui,lgner 250g spaghetti ½ cup fresh basil leaves, ¼31Z¹1⁄³eptgcxascluabtuu2prsalp5leinpec0sedxpegxctpojlrtupoaroiiatuvcnat-neoesvsn,/ionscrepegfurtuur1itcvnmrsheihlteopeeimolrkdirnvioyneanlsoyeieel adsst HIGH Saturated fat <24g 11xtcc(o‘uo2zmpuo5roa0sgtdhgoerlepeettsdase’cd—skepesdtaebgzeuahCcreobcthoteiikcn’usi/etip) PROTEIN Less than 10% of energy 230–310g Sugars 6.8g PER SERVE Fibre 10.9g Carbohydrates 50g 2357kJ/564cal Sodium 212mg 45–65% of energy Protein 33.8g Calcium 226mg Total fat 25.5.1g Iron 4.3mg Added sugars Sat fat 4.3g Less than 10% Carbs 40.9g of energy chicken breast to serve 50g feta, crumbled, 44 healthyfood.com PER SERVE Sugars 6.8g Look for these Fibre 25–30g Fibre 10.9g nutrition panels 2357kJ/564cal Sodium 212mg that appear on all Protein 33.8g Calcium 226mg of our recipes! Total fat 25.5.1g Iron 4.3mg Sat fat 4.3g Sodium 2000mg Carbs 40.9g Your individual daily nutrition focus on the quality of the Calcium 1000mg intake will vary depending on foods you eat, too. Enjoying age, gender, height, weight a wide variety of whole foods Iron 8mg and level of physical activity. will make it easier to meet your daily nutrition needs, as SODIUM If you have heart disease or are at We use 8700kJ (2100cal) well as balance energy intake. high risk of this condition, aim to consume as the recommended average less than 2000mg of sodium per day. daily energy intake because Use our recommended CALCIUM Women over 50 years, and men this is the figure prescribed daily nutrition intake as a over 70 years, should increase their intake by the Australia New Zealand guide only. For personalised to 1300mg of calcium per day. Food Standards Code. advice, visit dietitiansaustralia. IRON Women under 50 years should aim for org.au to locate an accredited 18mg of iron each day. If pregnant, your iron While tracking numbers practising dietitian near you. intake should increase to 27mg each day. is one way to healthy eating, Healthy Food Guide is printed by IVE WEB Sydney, and distributed in Australia and NZ by Are Direct. Healthy Food Guide (ISSN 1832-875X) is published by nextmedia Pty Limited (ABN 84 128 805 970) and is subject to copyright in its entirety. The contents may not be reproduced in any form, either in whole or part, without written permission from the publisher. All rights reserved in material accepted for publication unless specified otherwise. All letters and other material forwarded to the magazine will be assumed intended for publication unless clearly labelled not for publication. Text, photographs and illustrations must be accompanied by a self-addressed envelope stamped to the appropriate value (including registered or certified mail if required). nextmedia Pty Limited does not accept responsibility for damage to, or loss of, submitted material. Opinions expressed in Healthy Food Guide are those of the contributors and not necessarily those of nextmedia Pty Limited. No responsibility is accepted for unsolicited material. No liability is accepted by nextmedia Pty Limited, the publisher, nor the authors or members of the editorial advisory board for any information contained herein. All endeavours are made to ensure accuracy and veracity of all content and advice herein, but neither Healthy Food Guide nor its publisher, contributors or editorial advisory board is responsible for damage or harm, of whatever description, resulting from persons undertaking any advice or consuming any product mentioned or advertised in Healthy Food Guide or its website. Any person with health issues or medical concerns should first take advice from a health professional. If you have any questions about which products are suitable for your specific needs, Healthy Food Guide recommends you consult an accredited practising dietitian or accredited nutritionist. PRIVACY POLICY We value the integrity of your personal information. If you provide personal information through your participation in any competitions, surveys or offers featured in this issue of Healthy Food Guide, this will be used to provide the products or services that you have requested and to improve the content of our magazines. Your details may be provided to third parties who assist us in this purpose. In the event of organisations providing prizes or offers to our readers, we may pass your details on to them. From time to time, we may use the information you provide us to inform you of other products, services and events our company has to offer. We may also give your information to other organisations, which may use it to inform you about their products, services and events, unless you tell us not to do so. You are welcome to access the information that we hold about you by getting in touch with our privacy officer, who can be contacted at nextmedia, Locked Bag 5555, St Leonards, NSW 1590. SEPTEMBER 2022 HEALTHY FOOD GUIDE 95

References OVEREATING EXPLAINED p16 Accessed June 2022. Flack K, et al. 2018. Energy Butterfly Foundation. Available The Conversation, 2019. compensation in response to at https://butterfly.org.au/ aerobic exercise training in Accessed June 2022. Healthcheck: what causes overweight adults. Am J Physiol bloating and gassiness? Regul, Integr and Comp Chao A. 2015. Food cravings Available at theconversation. Physiol. Vol. 314 (4). mediate the relationship com Accessed July 2022. between chronic stress and WHY CAN’T I LOSE body mass index. J Health Mayo Clinic. Celiac disease. WEIGHT? p34 Psych 20:721–729. Available at www.mayoclinic.org Thomas et al. 2014. Effect of Accessed June 2022. dietary adherence on the body Fahrenkamp AJ. 2019. Food weight plateau: a mathematical cravings and eating: The role of Mayo Clinic. Irritable bowel model incorporating intermittent experiential avoidance. Int J Env syndrome. Available at www. compliance with energy intake Res Public Health. 16:1181. mayoclinic.org prescription. Am J Clin Nutr. Accessed June 2022. 100(3): 787–795. Hill et al. 2020. Stress and eating behaviours in healthy NHS. 10 stress busters. HOW MUCH SUGAR IS adults: a systematic review and Available at www.nhs.uk IN SWEET SNACKS? p84 meta-analysis. Health Psychology Accessed June 2022. Australian Bureau of Statistics. Review. 16 (2): 280-304. 2017. Consumption of added Southern Cross. Coeliac sugars — a comparison of 1995 Marci E. et al. 2001. Night disease and gluten intolerance. to 2011–12. Available at www. eating syndrome is associated Available at www.southerncross. abs.gov.au with depression, low self-esteem, co.nz Accessed June 2022. reduced daytime hunger, and Accessed June 2022. less weight loss in obese World Health Organization. outpatients. Obesity Research Southern Cross. Irritable bowel 2015. WHO calls on countries 9 (4):264-267. syndrome — symptoms and to reduce sugars intake among treatment. Available at www. adults and children. Available Yau et al. 2013. Stress and southerncross.co.nz at www.who.int eating behaviours. Minerva Accessed June 2022 Accessed June 2022. Endocrinol. 38 (3): 255-67. Taraghikhah N, Ashtari S, Asri BLOATING 101 p22 N, et al. An updated overview CSIRO, 2019. Gut health and of spectrum of gluten-related weight loss: An overview of disorders: clinical and diagnostic the scientific evidence of the aspects. BMC Gastroenterol. benefits of dietary fibre during 2020;20(1):258. weight loss. Available at www. csiro.au Accessed July 2022. CONQUER POST- WORKOUT HUNGER p30 Coeliac New Zealand. Already Better Health Channel. Obesity Diagnosed — What Next? and Hormones. Available at Available at coeliac.org.nz www.betterhealth.vic.gov.au Accessed June 2022. Accessed June 2022. Health Navigator. Coeliac Endocrine Society. Exercise disease. Available at www. reduces hunger in lean women healthnavigator.org.nz but not obese women (2008). J Clin Endocrinol Metab. 96 healthyfood.com

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WHAT OUR RECIPE BADGES MEAN Recipe index HIGH Recipes per serve contain no more than: PROTEIN • 1700kJ per main meal • 800kJ per dessert Chicken Grilled vegetable & • 600kJ per side dish • 200kJ per 250ml fluid. Chicken & kale ricotta stack GF .................57 Recipes per serve have at least: pesto pasta $AVER ............44 • 20g protein per main meal Hummus, falafel & • 5g protein per side dish Chicken Kiev ..........................50 slaw pita pockets $AVER ...66 Spicy chicken koftas with or dessert. Pesto, roasted pumpkin & Recipes per serve contain pita bread & tzatziki..........42 spinach pizza $AVER .........65 no more than: Spinach, roasted pumpkin & • 10g fat per main meal Roasted pumpkin & • 4.5g fat per dessert chicken wrap $AVER .........68 chickpea salad with • 3g fat per side dish • 3.5g fat per 250ml fluid. Beef & pork hummus GF $AVER ..........67 Recipes per serve have at least: • 6g fibre per main meal Chinese pork & eggplant Spiced roasted pumpkin with • 3g fibre per side dish stir-fry with egg noodles...38 chilli & feta GF ..................47 or dessert. Herb-crusted pork with sweet Recipes per serve contain Tomato & chickpea no more than: potato & pea salad GF.....53 • 500mg sodium per Mexican mince stack GF .....41 salad GF .............................46 main meal or dessert Steak sandwich with Sweet treats & snacks • 200mg sodium per side dish. mustard yoghurt ................58 Baked blueberry Recipes per serve have Seafood lemon cheesecake ............. 74 at least 250mg calcium. Chilli tuna, couscous & Blueberry smoothie jar GF ...73 Recipes per serve have slaw salad $AVER ..............62 4.5mg (or more) iron. Cheesymite crackers .............70 Thai red curry seafood & Amount of vegetable Choc berries GF....................72 serves per recipe serve. noodles GF ........................54 Dukkah eggs GF...................73 Easy hummus GF..................71 $AVER Costs $5 or less per serve Vegetarian Fruit salad sundae .................70 gluten free dairy free Grilled corn with Pear & ricotta toast................73 pesto & parmesan .............48 Contains no ingredients that usually Popcorn trail mix GF ............71 contain gluten or dairy, but always Stuffed dates GF...................70 check the ingredients you are using. Tuna & avo rice cakes GF ....72 vegetarian GF indicates that a recipe is gluten free Suitable for lacto-ovo vegetarians. These recipes often include cheese, You can make many recipes gluten which may contain animal rennet. free if you replace bread, pastry and Check the label and use a vegetable pasta with gluten-free varieties, or substitute if you prefer. use gluten-free stocks and sauces. diabetes friendly Meals per serve contain 60g (or less) carbohydrates, 4g (or more) fibre, 7g (or less) saturated fat, 600mg (or less) sodium, at least 2 serves of vegies and are low–medium GI. Desserts are low in kilojoules, high in fibre and low in sodium; they usually contain fruit and are low–medium GI. No-added-salt diet Less than 2000mg sodium per day (as per Heart Foundation recommendation to reduce heart-disease risk). Standard measurements 1 cup = 250ml • 1 tablespoon = 20ml 1 teaspoon = 5ml • Eggs are 55g Temperatures are for fan-forced ovens. For baking recipes, use a table spread that’s at least 60 per cent fat. 98 healthyfood.com

LAsnkdithCeheexnpert…Despite my decades of dieting and poor body image, how can I encourage my 14-year-old daughter to have a healthy Qrelationship with food and her body? Nikita, via email &A The most powerful thing you can do for your daughter is to work on your own relationship with food, as this will allow you to lead by example. Children are sponges in the way they listen to everything you say. So the way you talk about your body — and other people’s appearances — really matters. Even if you feel uncomfortable in your own body, don’t call yourself fat or tell your child how much you hate your appearance. Be aware, too, of the language you choose to use when describing food. Avoid saying ‘good’, ‘bad’, ‘crap’ or ‘junk’ food. Instead, refer to foods as ‘sometimes’ or ‘everyday’ foods. Instead of how many calories they contain, talk about how foods make you feel. Use words like ‘energetic’, ‘tired’, ‘comfortably full’ or ‘too full’ instead. And whatever you do, steer your daughter away from going on a diet. A 2003 study suggests teens who diet are twice as likely to be overweight in adulthood, compared with teens who don’t diet, regardless of their starting weight. It is possible to teach your children to be healthy without teaching them to hate their body or start a diet! Known as The Nude Nutritionist, Lyndi Cohen is a dietitian, best-selling author and creator of the ‘No Wellness Wankery’ Podcast. Follow Lyndi on Instagram @nude_nutritionist. Photography: iStock. 5Lmyinnsdwii h Best foodie Best pantry destination? shortcut item? Go-to nch vies breakfast? Tasmania Favourite H me ade vegetable? muesli Oni ns Biggest inspiration? Zoe F s er-Blake Author & Go-to skincare founder Go-to takeaway? Vie names SEPTEMBER 2022 HEALTHY FOOD GUIDE 99