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AUSTRALIAN healthyfood.com JULY 2022 $6.99 DIETITIAN APPROVED Ho ke ANY RECIPE HEALTHY! Hearty winter makeovers 8-PAGE HANDBOOK Type 2 diabetes What you need to know + BONUS meal plan! 6ways to ease BLOATING EXPERT ADVICE iBmomousntitoyur Best foods to fight colds & flu GLUTEN- BAKING special STICKYDATEPUDDING NOODLE PANCAKE PLUS... Low-kJ hot drinks ● Eat well on a budget ● Meals for 1 & 2

Serving suggestion InSpIrEd By ItAlY, MaDe FoR MaKeRs. Buon Appetito! MaZzEtTi GoUrMeT GlAzE & AbBoTt’S BaKeRy™ ® FlAtBrEaD ItAlIaN HeRbS

Welcome Is it just me, or does it feel like everyone EDITOR’S TOP PICK we know is sick at the moment? As well as keeping ahead of the latest COVID Transform a humble outbreaks, winter is now in full swing, can of pumpkin soup so there are colds and flu to dodge, too! into this hearty dish Thanks to social distancing and vigilant hand hygiene, flu loaded with falafels! cases hit an all-time low last year, but health experts fear this year’s cold and flu season could be back with a bite! p65 The simplest — and tastiest — way to rev up your immune system is through the food you put on your plate. Read our feature (p16) to discover which foods are best, and more practical tips and tricks for keeping winter sickness at bay. Plus, don’t miss this month’s eight–page special on type 2 diabetes. Almost 60 per cent of type 2 diabetes cases can be delayed or even prevented by adopting healthier lifestyle habits. So, if you or someone you love is affected, we give you all the information you need to know (p28). Finally, our delicious recipes will keep you warm this winter. Try our quick soup shortcuts (p62), our lasagne in a bowl cover star (p38) or celebrate with healthier chocolate cake (p70) or gluten-free sticky date pudding (p72). Yum! Brooke Delfino, Editor Join our Subs Club to WIN prizes every month! Once you become a subscriber, you’ll automatically go in the draw to win great prizes every month! This month you could WIN a prize pack of healthy cookbooks — valued at more than $100! See p92. JULY 2022 HEALTHY FOOD GUIDE 3

Why you can trust AUSTRALIAN EDITORIAL TEAM Healthy Food Guide (HFG) We give unbiased opinions magazine is your complete and are not affiliated with Editor Brooke Delfino, APD, any food manufacturers. All BSc Hons (Nutr), BAppSc (Ex&SpSc) guide to healthy eating. editor @healthyfoodguide.com.au Our recipes use easy-to-find, branded food in HFG has been Consulting Dietitian Melissa Meier affordable ingredients. Cook approved by our dietitians. APD, M Nutr Diet, BAppSc (Ex&SpSc) with HFG and you’ll always Advertisers cannot influence Art Director Nerida Shield editorial content. Sub Editor Madeleine Jennings enjoy a nutritious meal. Brand Innovations Manager Dietitians review all our Alison Kirkman You can trust our advice. All our articles so they’re always Digital Content Manager health information is supported accurate with up-to-date Rebecca van den Elzen Contributors by solid scientific evidence, information. A full list Julz Beresford, Lottie Covell, Dixie Elliott, not media fanfare. We smooth of references is also Karen Fittall, Chrissy Freer, Yael Grinham, available on request. Nicola Jackson, Michaela Le Compte, out any confusion caused Amanda Lennon, Liz Macri, Sarah Mayoh, by ‘pseudoscientists’. Mark O’Meara, Tamika O’Neill, Kerrie Ray, Caitlin Reid, Tracy Rutherford, Sprout Cooking School, Ella Tarn, John Paul Urizar ADVERTISING SALES Every recipe in Healthy Food Guide is healthy National Advertising Manager Our recipe writers work with Health & Food Titles qualified dietitians to develop Melissa Fernley, (02) 9901 6191 all our meals. A nutritional [email protected] analysis is provided for every Advertising Manager recipe. We test each meal Bianca Rampal, (02) 9901 6327 twice to ensure it works and [email protected] tastes great! Turn to p99 to Production Manager Peter Ryman read about our recipe badges. Production & Digital Services Manager Jonathan Bishop HIGH Subscription Enquiries Toll Free: 1300 361 146 or +612 9901 6111 PROTEIN Email: [email protected] or go to mymagazines.com.au üdairy free üdiabetes friendly ügluten free üvegetarian International Licensing and Syndication Arek Widawski EDITORIAL ADVISORY BOARD [email protected] Professor Jennie Brand-Miller, Professor of Human Nutrition, nextmedia Pty Limited The University of Sydney; Catherine Saxelby, Accredited Practising Dietitian Locked Bag 5555, St Leonards NSW 1590 Phone (02) 9901 6100 and nutritionist at Foodwatch Nutrition Hub; Dr Janet Franklin, Senior Managing Director Arek Widawski Clinical Dietitian at Metabolism and Obesity Services, Royal Prince Alfred GM Consumer Publishing Carole Jones Hospital, Sydney; Dr Tim Crowe, Advanced Accredited Practising Dietitian; Associate Publisher Andrea Duvall Associate Professor Antigone Kouris, Accredited Practising 4 healthyfood.com Dietitian and Adjunct Professor, Department of Dietetics at La Trobe University, Melbourne. Note: The advisory-board members do not necessarily review every article in Healthy Food Guide magazine and make no warranty as to the scientific accuracy of the magazine. Healthy Life Media Pty Ltd and the Editorial Advisory Board do not necessarily endorse advertised products.

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

contents JULY 2022 80 live well 16 FOODS TO FIGHT COLD & FLU With the arrival of COVID-19, a strong immune system has never been more important — or more in the headlines! Here’s how to protect yourself this winter. 65 22 ALCOHOL: HOW MUCH IS HEALTHY, REALLY? From ‘drink responsibly’ to ‘there’s 6 healthyfood.com no safe limit’, guidelines around alcohol consumption are often confusing and contradictory. HFG takes a thorough look through the latest research. 26 FIVE EVERYDAY SUPERFOODS Intrigued by the latest supermarket offerings? We demystify the super in ‘superfoods’ and help you get the best nutrition bang for your buck at the supermarket. ON THE COVER 28 UNDERSTANDING DIABETES: 8–PAGE HANDBOOK A type 2 diabetes diagnosis can be confusing, upsetting and even overwhelming. HFG’s expert, comprehensive guide is your starting point. How to make any recipe healthy! p37 Type 2 diabetes handbook p28 6 ways to ease bloating p85 Boost your immunity p16 GF baking p72

cook fresh 42 38 COSY COMFORTS WITH A 72 TWIST Enjoy novel, nutritious takes on old family favourites Subscribe 46 5PM PANIC! Recreate today and you could healthier versions of popular win 1 of 2 Vitamix take-out meals in half an hour Ascent 3500i 56 MEALS FOR ONE & TWO Smart Blenders, Whip up quick and easy, filling worth $1699 each! dinners full of fabulous flavour See p92 to subscribe 62 SOUPER SHORTCUTS Build JULY 2022 HEALTHY FOOD GUIDE 7 on the humble packet of soup to create dinner-worthy dishes 70 TAKE THE CAKE! Celebrate with a healthier, lighter version of chocolate cake featuring zesty orange and creamy ricotta 72 GLUTEN-FREE GOODIES Delicious puddings featuring seasonal fruit and winter spices 76 KIDS IN THE KITCHEN Our tasty Tex-Mex tortilla lunchbox fillers will hit the hunger spot shop easy regulars 79 PREP AHEAD Discover the 3 WELCOME many benefits of batch cooking 8 YOUR SAY 10 NEWS BITES 80 SHOPPING NEWS Reasons 90 YOUR DIABETES- to fill the fruit bowl with oranges FRIENDLY MEAL PLAN 82 HOW MANY KILOJOULES 92 SUBSCRIPTION IN FROZEN DINNERS? Let HFG help you choose better options SPECIAL OFFER 95 HOW MUCH DO 85 SMART SWAPS Ease tummy troubles with low-FODMAP foods I NEED TO EAT? 96 REFERENCES 86 YOUR GUIDE TO PORRIDGE 98 ENJOY DRY JULY Tuck into the best oats in store 99 RECIPE INDEX with HFG’s tips for heating up the healthiest hug in a bowl 88 10 OF THE BEST HOT DRINKS Cosy up with healthier hot chocs, coffees and teas

yoursay Got something to share? Connect with us… Australian Healthy @hfgaustralia hfgaustralia @HFGAustralia Food Guide #cookwithhfg LETTER OF THE MONTH PRIZE WORTH $149 Trusty advice I’ve been subscribing to WIN! your magazine for many years a Saltwater now and am still pleasantly picnic rug surprised by how much new Write to us at ‘Your say’ and you could win a Saltwater health information there is to Picnic Co. rug worth $149! Made from recycled plastic learn each month. My husband water bottles using the latest techniques, these has type 2 diabetes and I’m seam-free, luxury picnic rugs contain a super trying to keep my cholesterol levels down naturally, so we enjoy comfy 150gsm filling so you can enjoy quality time reading the easy-to-understand information focusing on these with friends and family outdoors. They’re also topics. We have always loved good food but, with so much machine washable and waterproof. Winners can conflicting information from different sources, we find it much choose any design (except the Peacock Picnic design). easier to have just one trusted publication to follow as we age. Visit www.saltwaterpicnic. co/collections/picnic-rug- Sandra Rogers, NSW collection-one for details. Packed to go Mind over matter ❋ Congratulations to Sandra Note: Letters may be edited for length and content. I’ve recently changed my eating As a busy working mother who Rogers, this month’s Your say habits to include more protein runs a restaurant, ‘The ultimate winner, who wins a Nutribullet XXL in my diet, and your magazine women’s health handbook’ digital Air Fryer, worth $279.95. has really helped me with my article in your April issue was meal planning. I’d love to see a godsend. I loved the tips on Have your say more lunchtime meal prep eating for energy, plus the easy ideas because I do tend to tweaks for staying strong and at healthyfood.com and struggle with fresh ideas that healthy. It truly is mind over click WIN, or write to us are healthy and can be made matter! I always look forward to in advance to take to work. HFG, so keep up the great work. at Locked Bag 5555, Nut-free options in particular Cecelia Au, NSW St Leonards NSW 1590 would be much appreciated as I’m a preschool teacher who, due to allergy guidelines, can’t take nuts into my workplace! Loretta Davis, QLD Editor’s note: Keep an eye out for our work lunches & snack special in our September issue! 8 healthyfood.com

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what's new Photography: iStock. newsbites STAY UP TO DATE WITH THE LATEST IN HEALTH NEWS AND PRACTICAL LIVING TIPS. 305 million The number of wearable fitness devices, capable of tracking steps, other exercise, sleep and heart rate, that were shipped globally last year. New models of smart watches can also detect blood pressure, oxygen saturation and body fat composition. Know your health at the flick of your wrist! University of South Australia NATIONAL DIABETES WEEK 10–16 July Almost two million Australians live with diabetes, a condition where the body doesn’t respond properly to a hormone called insulin, which keeps blood sugar levels stable. Help raise awareness and funds for research into this complex condition that can be managed but, as yet, has no cure. Visit www.diabetesaustralia.com.au for details. 10 healthyfood.com

3 What we love BUDGET- FRIENDLY THIS MONTH ips 0% alcohol wine THE RECENT RISING COST OF We know what you’re thinking… LIVING IS HITTING HOUSEHOLD alcohol-free wine tastes just like BUDGETS HARD. THESE HEALTHY sickly-sweet sparkling grape juice. SHOPPING TIPS WILL HELP TO KEEP YOUR GROCERY BILL IN CHECK: Thankfully, times have changed, and the team from Giesen Wines 1 are leading the charge with a range of 0% alcohol wines that taste the Buy local & seasonal part. Their secret? “We go through the entire winemaking process just It’s cheaper to buy fruit and veg as we would for a full-strength wine,” that’s grown and harvested explains Giesen Chief Winemaker, in season, and also doesn’t Duncan Shouler. “The wine then require overseas shipping. undergoes an innovative spinning cone distillation process to remove 2 the alcohol.” The result? High-quality, alcohol-free wines that taste just Stock the freezer like wine, but with up to 80 per with frozen vegies cent less calories! Find out more at www.giesenwines.com/zero such as peas, cauliflower and corn, plus frozen berries. They’re DID YOU KNOW? packaged at source, so retain the same nutrients as fresh produce. Food tastes different on planes because the dry, pressurised 3 air affects your tastebuds and sense of smell by up to 30 per Avoid food waste cent. Interestingly, only sweet and salty foods are affected. by storing fresh produce for Sour, bitter and spicy foods maximum longevity in your fridge crisper drawer. Use all parts of the taste the same. veg, too: broccoli stalks can bulk up bolognese; cauliflower leaves JULY 2022 HEALTHY FOOD GUIDE 11 can be roasted and used as dippers for soup; and so on.

what's new newsbites SWITCH Portion perfection OFF! Take the guesswork out of healthy Can you resist the urge portion sizes with this han to ‘doom scroll’, or binge on negative social media 170g serve Size of a feeds about natural and of tofu smartphone manmade disasters taking place all over the world right now? Understanding a crisis is important, but it can easily backfire and cause anxiety. Luckily, scientists note that most of us can usually self-correct this compulsive behaviour of getting stuck in a bad-news spiral. Technology, Mind and Behaviour Health Fridge Love by The Why by JULY Kristine Hong Isabelle Cornish READS (HarperCollins, (Murdoch Books, RRP $37.99) RRP $32.99) Scan the QR code below for more This California- An actor, yoga based blogger teacher, personal recommended reads. offers practical trainer and health coach, tips for organising your fridge Isabelle was born and raised in 12 healthyfood.com for maximum food prep and NSW’s Hunter Valley. A country storage success. With 100 easy, girl at heart, she shares her plant-based recipes, this unique philosophy for tuning into book offers a good roadmap to the wisdom of your own mind, eating healthier, saving money body and soul as a balm for the and reducing food waste.  pressures of modern life.





Source: Science, 2021. Photography: iStock. live WELL fight colds & flu | alcohol guidelines | budget-friendly superfoods Age blamelessly Heading for the big 5-0 and want to prepare for menopausal symptoms like hot flushes, night sweats and weight gain? Well, the outlook for weight gain is looking surprisingly good. A new study reveals no metabolic difference between the sexes, so being middle-aged and female no longer means inevitable weight gain. A drastically slowing metabolism is also not a sure thing. Metabolism peaks in infancy, declines until the age of 20, then holds steady up to 60, when it slows very gradually (0.7 per cent a year) until the age of 95. So, forget about ageing bodies and eat well and get activity instead. JULY 2022 HEALTHY FOOD GUIDE 15

YOUR ultimate WINTER IMMUNITY GUIDE Foods to fight colds With the arrival of COVID-19, a strong immune system has never been more important — or more in the headlines! Here’s how to protect yourself this winter. ry Immunity at work Words: Brooke Delfino. Photography: iStock. er ic, Your immune system is a network of cells, tissues flu e and organs that work together to keep out a host to of germs (or pathogens). The immune system works clo tirelessly to defend your body against bugs and hygiene. However, experts fear this year’s cold sickness, but if you start burning the candle at both and flu season could be back with a bite. ends — working too much, not eating properly, not The best way to prevent winter sickness is by getting enough quality sleep, drinking too much arming your immune system with peak fire power. alcohol, not taking time out to de-stress, relax and A strong immune system builds up over time, but recharge — your body will become run down and some quick food fixes can rev up your system your natural defence system can take a beating. and help you stay well this winter. Signs that your immune system is not performing as well as it should be include: 16 healthyfood.com ➜ Low energy levels ➜ Lingering colds and coughs ➜ Mouth ulcers ➜ Cuts and wounds that are slow to heal ➜ Recurring urinary tract infections.

live well GUT HEALTH A healthy balance of ‘good’ & ‘bad’ What’s the link? gut bacteria ensures your immune system Your body has layers of works in harmony to defence mechanisms, one of which is your skin. This fight infection. is a physical barrier that protects internal organs and JULY 2022 HEALTHY FOOD GUIDE 17 blood from infection and damage. The mucous layer coating the inside of your nose is another physical barrier, keeping out dust, pollen and other irritants. The lion’s share of your immune system is located deep in your digestive system. A whopping 80 per cent of your immune system resides in your gut, making it the largest single immune organ in your body. Think about it: your gut is one of the key places where your immune system encounters lots of foreign objects, and whatever you put into your body — food, nutrients, bacteria, viruses, fungi or parasites — has to pass through this system. In a healthy gut, ‘good’ bacteria control the balance of ‘good’ and ‘bad’ bacteria, so your immune system can work well in harmony to fight infection and keep you healthy. However, when this balance is out of whack, you become more susceptible to certain illnesses.

live well Oranges Nut Citrus fruits are bursting with vitamin C see and other beneficial antioxidants that support a healthy immune system. Just Filled w one orange provides an entire day’s plus imm worth of your vitamin C requirements. zinc and and see 10 hunger snack to immune- 18 healthyfood.com boosting foods Much of your immune system is housed in your gastrointestinal tract, so prioritising gut health is vital for winter wellbeing. Add ghting diet. Garlic A staple of slow-cooked winter casseroles and stews, crushed garlic releases a powerful compound called allicin, which has proven anti-bacterial properties. Garlic seems to be most effective when used as a preventative measure.

Tea Orange vegies Green and black teas are high in disease- Carrots, sweet potato, fighting antioxidants, pumpkin and other and a cuppa will also orange-hued vegies are rich in vitamin A. This nutrient keeps your digestive lining healthy to stave off infection. Kombucha This sparkling, fermented tea is high in gut-friendly probiotics. Choose a kombucha that is chilled and has a probiotic strain backed by science. Leafy greens Oily fish, such as salmon, tuna, sardines They’re packed with a mixture of & mackerel, are great health-boosting antioxidants, so you really can’t afford to skip your sources of omega-3 green vegies when you’re sick. fats, a good type of Chicken and veg soup, anyone? fat that boosts immunity. Eggs wif Oily fish One of the highest gy, fu Regular omega-3 fats natural dietary sources C as a from oily fish, such of vitamin D, a serve min K as salmon, tuna and of two eggs provides u fighting fit and healthy. sardines, improve gut 82 per cent of your bacteria and have recommended daily an anti-inflammatory intake of vitamin D. effect. They’re also a Plus, eggs make an good source of vitamin inexpensive, protein- D, which is essential for rich brekkie or supper! strong immunity. JULY 2022 HEALTHY FOOD GUIDE 19

live well Myths & facts COLD Everyone has their favourite folklore remedies What is it? Colds are mild, infectious diseases for when they’re unwell, but how effective are caused by more than a hundred different viruses. Rhinoviruses and coronaviruses are responsible they really? We take a look at the science. for 50 to 70 per cent of colds. MYTH #1 or headaches, for a Who gets it? Cold viruses are the most short time after the Will chicken soup jab. This is normal and infectious disease, with adults catching two to cure my cold? usually only lasts one four colds a year, on average. Children catch six to two days. The flu to 10 on average, depending on their age. Probably not, but it’s vaccination is highly certainly comforting. recommended and Symptoms: Scratchy or sore throat, sneezing, A homemade version is free for people with lots of vegies most at risk. coughing, runny nose and fatigue. and pulses has many useful nutrients, so MYTH #4 Duration: Some last for less than 24 hours; it’s a good food to eat Should you feed when you’re feeling a cold and starve others can continue for up to 10 days. poorly. Load your a fever? favourite recipe with KEEP anti-inflammatory Hmm, probably not. SICKNESS ingredients,such as Fluids are the most garlic, turmeric, leafy important thing when at bay greens and olive oil. you’re sick, especially if you have a fever, as These easy, practical tips for MYTH #2 you’re more prone to avoiding coughs and sneezes Does vitamin C dehydration. Sipping stop a cold sooner? fluids helps keep the will help you get on with lining of your nose enjoying life this winter. Taking an orange and throat passages to work each day or moist and mucus fluid. EAT PLENTY chewing a daily vitamin Warm fluids, such as OF FRUIT & VEG C supplement may hot water with lemon cut the duration and and honey, can help to ➜ Fresh (or frozen) vegetables severity of your cold. clear nasal passages and fruits provide you with But taking a vitamin and soothe a sore essential vitamins, minerals C supplement when throat. Herbal teas, and phytonutrients to keep you’re already sick is juice, water and soups your immunity strong. not likely to make a keep your fluid intake big difference. up, but limit or avoid caffeinated drinks and MYTH #3 alcohol, as these can Will the flu jab be dehydrating. As for give me the flu? food, choose nutrient- dense vegie soups and No. The vaccine dry wholegrain toast, doesn’t contain any porridge and fresh fruit live viruses. Some smoothies with seeds. people experience mild side effects, such as muscle aches 20 healthyfood.com

What have I caught? INFLUENZA (FLU) COVID-19 What is it? An acute respiratory illness that What is it? COVID-19 is a contagious is caused by the influenza virus. respiratory disease caused by infection with the virus SARS-CoV-2. Who gets it? Influenza affects every age group, Who gets it? It can affect anyone, but those but children and adults over the age of 65 are most likely to develop flu. at higher risk include older adults, people with certain underlying medical conditions (including Symptoms: Being more severe and longer- infants and children) and pregnant women. lasting than the common cold, typical symptoms Symptoms: Fever, cough and tiredness are the of influenza are fever, headaches, muscle aches, chills and a persistent cough. most common, followed by muscle ache, nausea, vomiting and loss of taste or smell. Symptoms can Duration: The fever may last for up to five days, be experienced two to 14 days after infection. and the worst of the illness usually resolves within Duration: For mild cases, symptoms last about three to seven days. The cough and fatigue can last for weeks. one or two weeks. For more severe cases, recovery can take up to six weeks — or longer. DON’T MISS encourage a breeze because the added bonus of topping OUT ON FIBRE this reduces germ transmission up your vitamin D levels. inside your home. ➜ Prebiotic fibres can benefit WASH YOUR HANDS immune cells that live in your GET A DAILY & WEAR A MASK gut. Make sure you eat a good PROBIOTIC HIT variety of different vegetables, ➜ Following good hygiene legumes and grain fibres so ➜ Probiotics — from food or when those around you are you can enjoy and maintain via supplements — improve coughing and sneezing helps a healthy balance of good gut health, reducing the to minimise germ transmission. and bad bacteria in your number and also the severity gut this winter. of respiratory infections. STAY AT HOME WHEN YOU’RE SICK DRINK PLENTY GET ACTIVE OF FLUIDS OUTDOORS ➜ The only way to recover from being sick and rundown is with ➜ Staying hydrated supports ➜ Being physically active is rest. If you’re not well, think of your immune system by important for good mental your colleagues and don’t go boosting skin health, mucous health. Levels of serotonin to work where you are likely membranes and lymph fluid. production, a type of feel-good to spread infection, especially hormone that boosts mood in open-plan offices. No one LET THE FRESH AIR IN and happiness, increases with is indispensable, so just stay regular physical activity. Being at home and concentrate on ➜ Whenever you can, open active outdoors in winter has resting and getting better. your windows and doors to JULY 2022 HEALTHY FOOD GUIDE 21

live well Alcoho How mu s healt ? real From ‘drink responsibly’ to ‘there’s Changing habits no safe limit’, the guidelines for Words: Karen Fittall. Photography: iStock. healthy alcohol consumption are Australia is still a country with a strong drinking often confusing and contradictory. culture, according to a 2021 international study. HFG examines the latest research. But there’s no doubt we’re drinking less alcohol than we used to. Recent data from the Australian Many of us like to unwind with a glass Bureau of Statistics reveals alcohol consumption of wine on a weeknight or a beer on in Australia has reached its lowest point since the weekend. And raising a toast with the 1960s, having been on the decline since the a flute of champagne is all part of celebrating. mid 2000s. The number of people who abstain As a nation, we have a pretty relaxed approach completely is also the rise, with at least two in to drinking, but the tide is slowly turning as more 10 now non-drinkers, up from one in 10 in 2007. and more people are putting down their glasses to tune into their health. So which demographic is driving this shift? Surprisingly, it’s largely teenagers and young Sales of low and no-alcohol drinks are also on the people who are drinking significantly less alcohol, rise, with this previously ‘soft’ market experiencing compared to their parents’ generation at the same a recent boom, thanks to the current ‘sober curious’ age. This trend seems to have been reinforced trend. Being the designated driver is no longer by the coronavirus pandemic. considered a bore since, these days, there are plenty of ways to celebrate without a sore head. While statistics confirm younger Australians continued to reduce their drinking during COVID, If you want to enjoy the occasional tipple, we the flip side to this was that one in three parents weigh up the risks and rewards to help you keep increased their alcohol intake during COVID. In your alcohol intake in check. particular, alcohol consumption increased for women between the ages of 30 and 40, largely 22 healthyfood.com due to the impact the pandemic had on their child-caring responsibilities and stress levels.

1 in 5 Risk vs reward The number of Aussies Studies that link drinking to who call themselves health benefits are far from non-drinkers, up from conclusive. A meta-analysis of one in 10 in 2007. 87 scientific studies actually found 74 of them to be flawed A wine a day… in their study design, which may contribute to the ‘alcohol can be Whether it’s research that good for you’ conclusion. The suggests red wine is an effective remaining 13 studies also didn’t way to boost resveratrol and demonstrate a health benefit other antioxidants, or that with alcohol consumption. beer has a beneficial effect on cholesterol levels, low-to- One reason to be cautious moderate drinking has been about these alcohol studies is associated over the years with that most are only observational. health benefits at best, and Rather than determining a clear mixed messages at worst. cause and effect, the most they demonstrate is an association More recently, a 2021 Monash between moderate drinking and University study suggests people a certain health outcome, when consuming five to 10 alcoholic compared to non-drinkers. And drinks a week enjoy a reduced moderate drinkers often have risk of heart disease and death a higher socio-economic status from all causes, compared to than non-drinkers, which on its teetotallers. But before you open own is linked to better health. that bottle of red, it’s important to consider all the risks. The comparison with non- drinkers might also not highlight that these people avoid alcohol because they have an underlying health problem. In other words, they’re ‘less healthy’ than many moderate drinkers to start with. JULY 2022 HEALTHY FOOD GUIDE 23

live well What are the risks? Did you know? We also can’t ignore the Current guidelines suggest men & women evidence that drinking alcohol shouldn’t drink more than 10 standard drinks a increases your risk of cancer. week & no more than four drinks on any one day. At least two very recent studies mark alcohol as a direct cause which removed earlier biases of at least seven different types between moderate drinking and of cancer, including liver, colon health benefits, drinking alcohol and breast cancer. This research bumps up the risk of heart means that, rather than the disease and other cardiovascular connection between alcohol and issues, even for people who kept cancer simply being a link or an their alcohol intake under the association that could potentially country’s official guidelines of be explained by something else, no more than 14 drinks a week. such as diet or lifestyle, there is enough evidence to conclusively Furthermore, a recent study say alcohol does cause cancer. conducted by Australia’s As a result, some experts are National Drug Research Institute calling for a cancer warning revealed that approximately to be included on alcohol 6000 Australians die from packaging, just like the health alcohol-attributable diseases in warnings on cigarette packaging. any given year, and that a large proportion of alcohol-related Even light drinking might have cancer deaths are linked to a harmful effect on overall health. low-or-moderate drinking levels. According to a recent UK study, What’s a The size of a standard glass of wine or standard beer varies from bar to restaurant — and particularly at parties! As a rule, one standard drink? drink is equivalent to 100ml of wine, but most bartenders pour 150ml and often more. 1 1.4 1.4 1.8 standard standard standard standard drink drinks drinks drinks Standard glass Average restaurant Full-strength High-strength of red wine glass of white wine beer ready-to-drink 100ml 13.5% 150ml 11.5% 375ml 4.8% 330ml 7% 24 healthyfood.com

Booze-free beverages Enjoy a drink without the hangover! We round up the most delicious alcohol-free alternatives. Seedlip Spice 94 Non-Alcoholic Spirit, 700ml bottle Enjoy a warming, aromatic take on the classic gin and tonic. Giesen 0% Sauvignon Blanc, 750ml bottle Crafted with care, this alcohol-removed wine retains a delicious mouth-feel and flavour. Yes You Can Alcohol Free Spritz, 250ml can This Tuscan-inspired zesty mocktail is a fun party drink that’s low in calories. Great Northern Zero, 330ml bottle Sip on a refreshing, crisp beer without the alcohol. 1 1.4 The bottom line standard standard Without sounding like the fun police, the risks drink drinks of drinking still outweigh any potential benefits. Which is why, if you do enjoy a drink, try to stick High-strength Average restaurant to the National Health and Medical Research spirits glass of champagne Council’s guidelines. So how much is too much? Following an extensive four-year review of the 30ml 40% 150ml 12% evidence, guidelines were updated in 2020 and recommend healthy men and women shouldn’t drink more than 10 standard drinks per week, and no more than four drinks on any day. JULY 2022 HEALTHY FOOD GUIDE 25

live well 5SBPUEDCGIAELT! What Words: Brooke Delfino, Nicola Jackson & Caitlin Reid. Photography: iStock. ev r da superfood SUPER Whole foods, with a high FOODS concentration of nutrients, are superfoods. Since HFG demystifies the super in ‘superfoods’ and they’re purchased and helps you get the best nutrition for your buck. consumed as close to their natural state as possible, Foods like turmeric, quinoa and avocados with minimal processing, have attained nutritional stardom in the last they’re rich in beneficial decade, thanks to the popular new label compounds known as of ‘superfoods’. Universally understood to mean antioxidants. These protect ‘extra-healthy’, these foods often have a high against the harmful effects price tag to match. But many dietitians and health of free radicals, which experts remain sceptical about this trendy term. damage human DNA and cells, and contribute to the S percharge your diet ageing process. Free-radical damage is also linked to oming too fixated on just one antioxidant heart disease and cancer. ust one nutrient in a food can make you lose ht of a really important point: nutrients in a But all foods offer a mbination of foods work together to benefit varying degree of different r health. Known as food synergy, this is a nutrients, so focusing only ple way to approach healthy eating: consume on one food’s antioxidant riety of foods each day for optimal health, level overshadows this. ead of only the ‘food of the moment’. As nutrition and exercise With the rising cost of groceries, here are five scientist Kathleen Alleaume -cost foods that pack a real nutritional punch: says, “We eat food, not nutrients. Gone are the 26 healthyfood.com days when we demonise nutrients like fat or carbs. If you choose to eat wholesome foods in your eating pattern, then the nutrients will look after themselves.” So, while the occasional kale salad may provide you with a range of antioxidants, it’s not going to provide everything you need for optimal health.

NSEEDS EGGS a seeds are having their moment, but linseeds We love the oh- flaxseeds) have a similar nutritional profile and so-versatile egg! much more affordable. Linseeds are a good Some people are urce of plant-based omega-3 fats, magnesium, still confused as to assium and fibre, but it’s best to grind them in a whether eggs are nder (or use a pestle and mortar) so they don’t healthy or not. Well, ss through your body undigested. LSA mix is a they are! Eggs are ealthy blend of ground linseeds, sunflower seeds nutrient-rich and and almonds that you can add to smoothies and contain 13 essential baking, or stir through breakfast oats or muesli. vitamins and minerals, including selenium SA S OATS KIDNEY BEANS and vitamin D. They also provide a small Omega ts from Old-fashioned The humble red kidney but useful amount of oily fish are important whole oats are a bean costs less than omega-3 fatty acids for good health, but low-cost, high-fibre, one (Aus) dollar per and are a good source buying fish fresh can low-glycemic index 400g can, yet has of protein. Not to be expensive. Canned carbohydrate that one of the highest mention the fact they sardines are a low-cost, provide magnesium, antioxidant contents can be enjoyed at oily fish option, and non-haem iron (or available from food. any time of day! are also an excellent plant-based sources It’s also high in a fibre source of heart-smart of iron) and dietary called resistant starch, Eggs do contain fats. A 110g can of fibre. Hunger-busting which helps the growth cholesterol, but it’s sardines costs around oats contain a fibre of good gut bacteria. now known that two (Aus) dollars and known as beta-glucan, These beans provide cholesterol in your provides roughly which can help reduce protein, slow-digesting diet does not have a 2500mg of omega-3 cholesterol levels in carbohydrates and a big influence on blood fats, depending on the conjunction with a good range of vitamins cholesterol. The latest brand. That’s five times heart-healthy diet. and minerals. Buy them Heart Foundation the recommended Coming in at less dried or as no-added- recommendations put daily amount (500mg) than 10 (Aus) cents salt canned varieties, no limit on how many of omega-3 fats in per serve (half a cup), then add to spag bol eggs healthy people one humble can! they’re a perfect start or burritos and tacos. can eat each week. If to your day. Turn to you have a history of page 86 for some of heart disease or high the best picks in store! cholesterol, however, the recommendation is to limit eggs to seven a week. JULY 2022 HEALTHY FOOD GUIDE 27

live well UNDERSTANDING diabetes 8-pa eYOUR TYPE 2 DIABETES TOOLKIT A diagnosis of type 2 diabetes can be confusing, upsetting and even overwhelming. HFG’s expert, comprehensive guide is your ideal starting point. One Australian is diagnosed with diabetes ARE YOU AT RISK? every five minutes, making it the nation’s fastest-growing chronic condition. Around Your risk of developing type 2 1.4 million of us have been diagnosed with type diabetes increases if you: 2 diabetes, and this figure doesn’t include the estimated 500,000 who remain undiagnosed. ➜ have a family history of diabetes With no outward symptoms, most people don’t even know they are at risk. Perhaps most ➜ are over 55 years of age, importantly, almost 60 per cent of type 2 diabetes with the risk increasing cases can be prevented or delayed by adopting as you age a healthier lifestyle. If you or someone you love is affected, read on to find out all you need to know. ➜ are over 45 years of age and are overweight or WHAT ARE THE SIGNS? have high blood pressure Type 2 diabetes often has no ➜ are from an Aboriginal symptoms, so regular GP check- or Torres Strait Islander ups are key. Early warning signs background may include excessive thirst or urination, blurred vision, poor ➜ are from a Pacific Island, wound healing, fatigue, gradual Indian subcontinental weight gain and mood swings. or Chinese cultural background ➜ have had gestational diabetes when pregnant or Polycystic Ovarian Syndrome. 28 healthyfood.com

Words: Brooke Delfino & Melissa Meier. Photography: iStock. Diabetes explained ❋ DIABETES HANDBOOK ❋ DIABETES HANDBOOK ❋ DIABETES HANDBOOK ❋ DIABETES HANDBOOK ❋ DIABETES HANDBOOK❋ DIABETES HANDBOOKType 1 and type 2 diabetes both result in high blood glucose (or sugar) levels, but they develop in different ways. type 1 Type 1 accounts for less than 10 per cent of cases and is an autoimmune condition where your body destroys the insulin-producing cells of the pancreas, so it becomes unable to produce insulin. Without insulin, your body cannot turn glucose (sugar), into energy. The cause of type 1 is unknown and it‘s not linked to lifestyle factors. type 2 This is much more common and accounts for nearly 90 per cent of all cases. In type 2 diabetes, the body becomes resistant to the normal effects of insulin and gradually loses the ability to produce insulin at all. It develops slowly over time (see ‘The path to type 2 diabetes’ overleaf), and progression can be slowed — or halted — with lifestyle changes. 45 years What is insulin? The average age type 2 diabetes develops among THIS HORMONE adults. It’s also increasingly IS PRODUCED IN occurring in younger age THE PANCREAS. groups, including young INSULIN’S ROLE IS TO TAKE SUGAR adults, adolescents (OR GLUCOSE) & children. FROM THE BLOOD AND ALLOW IT TO ENTER THE BRAIN AND MUSCLE CELLS, WHERE IT IS THEN USED AS ENERGY. JULY 2022 HEALTHY FOOD GUIDE 29

live well The health complications of diabetes can be severe, so address early onset symptoms as a matter of priority. The path to type 2 diabetes INSULIN RESISTANCE PRE-DIABETES TYPE 2 DIABETES When your body’s normal Your body starts struggling Insulin resistance worsens, response to insulin weakens, to make the extra insulin insulin production declines it starts producing more it needs to overcome and blood sugars levels insulin to maintain normal insulin resistance. Blood climb higher, resulting blood sugar levels. Healthy sugar levels start rising in type 2 diabetes. If left lifestyle changes at this above their normal range, untreated, nerves and cells stage can often improve or increasing your risk of become damaged, leading reverse insulin resistance. developing type 2 diabetes. to serious complications. type 2 ➜ 1.2 million ➜ A fasting blood a family history of diabetes Australians have glucose test is diabetes, being type 2 diabetes. the most common overweight, the facts test for diabetes. having high blood ➜ It occurs when pressure, smoking, the body becomes ➜ Type 2 diabetes physical inactivity resistant to the can often be and being over normal effects of prevented or the age 55. insulin, leading to delayed with early ➜ In some cases, too much glucose lifestyle changes. medication or (a type of sugar) insulin is needed. in the blood. ➜ Risk factors include having 30 healthyfood.com

) ❋ DIABETES HANDBOOK ❋ DIABETES HANDBOOK ❋ DIABETES HANDBOOK ❋ DIABETES HANDBOOK ❋ DIABETES HANDBOOK❋ DIABETES HANDBOOK myths & facts Want to see your way through the fog of frequent diabetes misinformation? We shine a light on some common beliefs to reveal the reality, backed by the latest research. myth #1 ➜ High in fibre check-ups and needed to ➜ Have a low GI maintain their weight loss, Eating too much ➜ Are the right portion otherwise their blood glucose sugar causes diabetes levels were likely to rise again. for your activity levels. REALITY myth #5 myth #3 Not always. The cause of Diabetes is a ‘fat type 1 diabetes is unknown, People with diabetes person’s’ disease but it’s not linked to lifestyle. need to give up their For type 2 diabetes, while favourite foods REALITY diet does play a role, this isn’t the entire picture. One of the REALITY False! Weight doesn’t play a major risk factors for type 2 part in type 1 diabetes. In fact, diabetes is being overweight, Absolutely not true. There’s unexplained weight loss is a which can be caused by an actually no defined ‘diabetes symptom of type 1. With type over-consumption of any diet’. People living with 2 diabetes, being overweight food type, not just sugar. diabetes are encouraged to is one of the risk factors, follow a healthy, balanced but it isn’t by any means the myth #2 diet, just like everyone else. only one. Plenty of other risk That means eating all food factors apply for people who People with diabetes groups, and even ‘treat’ foods are within the healthy weight need a low-carb diet can be enjoyed occasionally range, such as having a family and in moderation. history of diabetes or being REALITY over the age of 55. myth #4 Not entirely true. Evidence myth #6 from a recent Australian study Diabetes is reversible shows that a diet lower in Diabetes isn’t serious carbohydrates and higher in REALITY healthy fats can help reduce REALITY glycated haemoglobin Not entirely true. While type 2 (HbA1c) for up to 12 months diabetes is not reversible, False. The complications in people with type 2 emerging evidence from the of diabetes can be severe. diabetes. Yet carbohydrates UK indicates some people It may take several years are your body’s main source can put their diabetes into to eventuate, but diabetes of energy, and wholegrain ‘remission’ by following a very can lead to serious health choices are a great source low-kilojoule weight-loss diet. complications, such as kidney of fibre and B-vitamins. However, this does not mean disease, blindness, foot ulcers To help manage your blood that type 2 diabetes has been requiring amputation, as well glucose levels, choose cured. Participants in the UK as stroke and heart attack. carbohydrates that are: study still required ongoing JULY 2022 HEALTHY FOOD GUIDE 31

live well Eat well, What you eat impacts the feel well stability of your blood sugar (or glucose) levels, plus helps ward off health complications you’d rather not face in five, 10 and even 20 years’ time. GET THE BASICS RIGHT COLOURFUL LEAN PROTEIN SMART CARBS VEGETABLES Tofu, legumes, seafood, eggs, Minimally processed wholegrain Rich in immunity-boosting poultry and meat are packed foods (grainy bread, rolled vitamin C and gut-loving fibre, with protein to keep hunger vegies are oh-so good for you. oats, sweet potatoes, lentils and They’re also low in kilojoules, pangs and cravings at bay. chickpeas) provide slow-burning so play a key role in weight energy to satisfy hunger. Aim management. for a small portion in all your daily meals. HFG Aim to fill half your HFG Focus on small HFG Swap white or plate at every meal portions of lean wholemeal bread ip with a variety of ip protein (enough ip for wholegrain types, colourful vegies. to fill a quarter of processed cereals your plate) at each for natural muesli or REAAITNBTHOWE ! meal, and aim to oats, and white rice eat high-protein for brown, low-GI snacks such as basmati or Doongara yoghurt and nuts. rice. Opt for low-GI Carisma potatoes. 32 healthyfood.com

fFoerEllofnugleLr! ❋ DIABETES HANDBOOK ❋ DIABETES HANDBOOK ❋ DIABETES HANDBOOK ❋ DIABETES HANDBOOK ❋ DIABETES HANDBOOK❋ DIABETES HANDBOOK 25–30g To snack or not to The amount of fibre you should aim snack? to consume each day to help manage your blood glucose levels. Fibre slows ENJOYING REGULAR digestion, helping to manage blood MEALS AND SNACKS CAN BE AN EASY sugar levels. Good sources include WAY TO SPREAD vegetables, fruit, whole grains (oats, YOUR CARB INTAKE brown rice, barley, soy-linseed bread), THROUGHOUT THE DAY, AND HELP legumes (beans, chickpeas, AVOID LARGE SPIKES lentils), nuts & seeds. IN BLOOD SUGAR LEVELS, BUT IT’S FRUIT DAIRY/ALTERNATIVES NOT ESSENTIAL FOR EVERYONE Yes, fruit contains natural Milk, yoghurt and cheese (or WITH DIABETES. sugars — but they’re wrapped calcium-fortified alternatives like IF YOU REQUIRE up with fibre to support a soy milk) offer many essential INSULIN OR TAKE healthy gut, micronutrients to nutrients, including calcium CERTAIN DIABETES to support the growth and MEDICATIONS, keep your body working at THEN YOU MIGHT its best, plus antioxidants maintenance of strong NEED SUPPER AND bones and teeth. BETWEEN-MEAL to help fight disease. SNACKS TO PREVENT LOW BLOOD SUGAR HFG Aim for two pieces HFG Dairy foods make LEVELS. THIS IS QUITE of fresh fruit a day. perfect hunger- INDIVIDUALISED, SO ip They make great ip busting mid-meal ALWAYS TALK TO after-dinner snacks! snacks. Think hard A DIETITIAN FIRST cheese on grainy TO FIND OUT WHAT times two! crackers, a milk- WILL WORK BEST based banana FOR YOU. smoothie or a tub of yoghurt with fresh berries. JULY 2022 HEALTHY FOOD GUIDE 33

live well HEALTHY HABITS Type 2 diabetes management is dependent on maintaining start here! a healthy weight, eating well and being physically active. The benefits of low-GI Should I go low-carb? We’ve all experienced the frustration of a meal that doesn’t satisfy hunger — you polish off everything LOW-CARB DIETS ARE on your plate, but soon find yourself back in the TRENDING, AND YOU kitchen in search of another bite to eat. The simple MIGHT BE THINKING way to keep lingering hunger at bay is by paying THEY’RE AN OPTION FOR attention to the glycaemic index (GI) of foods. PEOPLE WITH DIABETES. A STATEMENT FROM The GI is a number between 1 and 100 that DIABETES AUSTRALIA measures how quickly or slowly a food containing RECOGNISES THAT carbohydrates affects blood sugar (or glucose) LOW-CARB EATING levels. The carbs in rolled oats, for example, are CAN BE AN EFFECTIVE digested slowly, leading to a gradual rise and fall WAY FOR REDUCING in levels. They therefore have a low-GI rating. BLOOD SUGAR LEVELS AND LOSING WEIGHT By comparison, carbs in high-GI foods are AMONG PEOPLE WITH broken down quickly. The effect high-GI foods TYPE 2 DIABETES OVER A have on blood glucose is similar to a rollercoaster SHORT TERM PERIOD OF ride, with rapid spikes and plummeting crashes SIX MONTHS. HOWEVER, soon after eating. Sudden blood glucose changes SINCE THERE IS NEVER put pressure on your body to produce more A ONE-SIZE-FITS-ALL insulin, which can eventually cause type 2 diabetes. APPROACH, THIS MAY NOT SUIT EVERYONE. IF BLOOD GLUCOSE LEVELS HIGH GI GO SLOW YOU ARE CONSIDERING LOW GI CARBS! A LOW-CARB DIET, SPEAK TO A DIETITIAN FIRST. Low-GI foods are better because they’re digested slowly, causing gradual changes in blood sugar levels. 1 2 HOURS 34 healthyfood.com

150 ❋ DIABETES HANDBOOK ❋ DIABETES HANDBOOK ❋ DIABETES HANDBOOK ❋ DIABETES HANDBOOK ❋ DIABETES HANDBOOK❋ DIABETES HANDBOOK minutes The time you should spend doing moderate physical activity every week, or 30 to 45 minutes at least five days a week. Frequent exercise is one of the best ways to lower blood glucose levels. Exercise also improves your insulin sensitivity for at least 24 hours. 6 smart carb swaps Try these simple alternatives to feel full for longer! LOSE THIS … CHOOSE THIS … Seek support White bread 9-grain bread Remember to ask Jasmine rice Basmati or Doongara rice your GP, dietitian or credentialled diabetes Desiree potato Carisma potato educator for advice. It’s important to keep Rice crackers Wholegrain crispbreads up with your doctor’s appointments and Rice puff cereal Untoasted natural muesli make sure you take the tests your doctor Sweet biscuits Fresh fruit recommends. The following tests monitor WATCH YOUR WAISTLINE diabetes and detect any complications: As your weight creeps up, so does your insulin ➜ HbA1c levels resistance. If you’re overweight, a small weight loss of just five to 10 per cent of your body weight can ➜ Cholesterol & make a big difference to your diabetes management, triglyceride levels and help manage blood glucose spikes. What does this mean in real terms? For someone who weighs ➜ Blood pressure 100 kilograms, this means losing five to 10 kilograms. ➜ Kidney function It’s also important to measure waist circumference. In general, women should aim for less than 80cm, ➜ Eye & feet while men should aim for less than 94cm. examinations. JULY 2022 HEALTHY FOOD GUIDE

ADVERTISEMENT Blood glucose spikes after meals? do you have high cholesterol? Betaglucare is a concentrated source of beta-glucan, a soluble fibre found in oats. It is made from high quality Scandinavian oats containing high molecular weight (MW) beta-glucan. When eaten in the required quantity daily Betaglucare reduces your LDL cholesterol and reduces blood glucose levels after meals. Studies have shown that high MW beta-glucans are more effective. how does it work? The soluble fibre forms a thick gel in the gut when it reaches the stomach. The gel binds with bile acid which contains LDL cholesterol and then exits naturally. The gel also coats the inside of your small intestine, which slows down the absorption of carbohydrates from your meal. As a result, the rise in your blood glucose levels is reduced. how do i consume it? For a FREE SAMPLE+ email us at [email protected] with the words healthy food guide in the subject title along The crispy oat hearts are ideal as a breakfast on it’s own with your name and postal address details with milk or you can add fresh fruit, yoghurt or your favourite breakfast cereal. It’s a low GI food in itself. + while stocks last The powder is easy to add to your favourite smoothie. It’s ideal to have before and with your main meal to reduce blood glucose levels after meals. patient testimonial “I’ve been on insulin for more than a decade now and my sugars used to spike and then dip suddenly. Betaglucare has helped stabilize my levels just by changing my breakfast. The frequency of lows has gone down. The best part of Betaglucare is you can add the powder to your smoothie and make a quick breakfast!” – Prachi from Girraween, NSW reduces ldl cholesterol* (Betaglucare Australia) * When eaten daily in the required quantity of 3g as part of a healthy diet low in saturated fat reduces blood glucose levels after meals** ** When 4 grams of beta-glucan is consumed along with 30-80 grams of carbohydrates.  high in fibre  low gi  good for gut health Available at all leading pharmacies or visit www.betaglucare.com.au

cook FRESH simple soup shortcuts | meals for one & two | filling lunchbox wraps Hale & hearty Sticky date puddings with caramel sauce Winter meals need not be plain, stodgy affairs. Try our (See recipe p72) modern, healthy takes on comfy faves (lasagne soup, anyone?) or homemade ‘fakeaways’ like Thai green curry. And finish with winter puds full of fruit and spice! To make life easier, we’ve done the healthy eating hard yards for you. Every main meal contains at least two serves of vegies. Each dish meets our dietitians’ criteria to ensure it doesn’t contain too much energy, saturated fat, sugar or sodium. Recipes all come with a nutritional analysis, with the table on page 95 showing how they meet daily nutritional needs. Our food writers work with qualified HIGH dietitians to develop these recipes for maximum health benefits. For more PROTEIN about our recipe badges, see p99. ügluten free üdairy free üdiabetes friendly üvegetarian

cCoomsyforts with a twist Novel takes on old family favourites will have everyone enjoying nutritious meals in no time! Cheesy lasagne soup with garlic toast dippers Recipes: Liz Macri. Photography: John Paul Urizar. Styling: Michaela Le Compte. Food prep: Tamika O’Neill. Serves 6 Prep time 10 mins Cook time 25 mins Cost per serve $3.65 diabetes friendly 1 tablespoon olive oil 1 Heat oil in a large saucepan over medium-high 1 brown onion, finely chopped heat. Add onion and mince and cook, stirring 500g pork and veal mince and breaking up lumps with a wooden spoon, for 3 garlic cloves, crushed 5 minutes or until browned. Add garlic and herb 1 tablespoon Italian herb mix mix and cook, stirring, for 1 minute or until fragrant. 2 tablespoons no-added-salt 2 Add tomato paste and cook, stirring, for 1 minute. Add stock and tomatoes and bring to the boil. Add tomato paste lentils and simmer for 15 minutes or until tender. 1 litre reduced-salt 3 Meanwhile, cook pasta according to packet instructions. Drain. chicken stock 4 Combine all three cheeses in a bowl. Season 2 x 400g cans no-added salt with freshly ground black pepper. Add pasta and spinach to soup, stirring until spinach wilts. Divide diced tomatoes soup among six serving bowls. Serve topped with ½ cup red lentils, rinsed ricotta mixture, basil, extra parmesan and chilli. 250g curly fettuccine ¾ cup reduced-fat ricotta ¼ cup finely grated parmesan, plus extra to serve ¼ cup grated mozzarella, to serve 60g baby spinach leaves ¹⁄³ cup small fresh basil leaves, to serve Chilli flakes, to serve 38 healthyfood.com

cook fresh curb cravings! HIGH Sugars 10.5g cook’s tip Fibre 8.2g PROTEIN Sodium 252mg If you like, serve this with Calcium 198mg garlic toast dippers. Toast PER SERVE Iron 4.8mg ciabatta bread slices, brush with olive oil, scrape with 2293kJ/549cal Protein 36.1g cut garlic & sprinkle Total fat 22g with fresh basil. Sat fat 6.2g Carbs 47.3g JULY 2022 HEALTHY FOOD GUIDE 39

cook’s tip If you prefer, scoop out the pumpkin flesh from the taco boats & reserve for another use. Turn into mash or add to risotto or a pasta bake. 5 serves of veg! 40 healthyfood.com

cook fresh Beef & pumpkin taco boats Serves 4 Prep time 20 mins Cook time 55 mins Cost per serve $4.20 gluten free diabetes friendly 1.25kg butternut pumpkin, 1 Preheat oven to 180°C. Line a baking tray with halved lengthways, seeds baking paper, then lightly spray with oil. Place removed butternut pumpkin halves, cut-side down, on tray and roast for 20 minutes. Turn cut-side up and 1 tablespoon olive oil roast for a further 20 minutes or until tender and 1 small red onion, thinly sliced just golden. Set aside to cool slightly. 300g lean beef mince 2 Meanwhile, heat olive oil in a large frying pan ½ x 30g sachet gluten-free, over medium-high heat. Add onion and beef and cook, stirring and breaking up lumps with a wooden reduced-salt Mexican taco spoon, for 5 minutes or until browned. Add spice spice blend blend and capsicum and cook, stirring, for 1 minute 1 small red capsicum, or until fragrant. Add tomatoes and ½ cup water roughly chopped and bring to a simmer. Simmer for 5–7 minutes or 1 x 400g can no-added salt until mixture thickens. diced tomatoes 3 Top pumpkin halves with spicy beef mixture. ¼ cup shredded Mexican Alternatively, scoop out some of the pumplin flesh cheese blend to reserve for another use (see Cook’s tip). Sprinkle ¹⁄³ cup reduced-fat Greek-style over cheese and roast for a further 15 minutes or yoghurt, to serve until topping is golden and heated through. 1 small avocado, roughly 4 Serve beef and pumpkin taco boats topped with chopped, to serve yoghurt, avocado, chilli and fresh mint leaves. 1 long green chilli, thinly sliced ¹⁄³ cup small fresh mint leaves, to serve HIGH Sugars 18g Fibre 9.6g PROTEIN Sodium 387mg Calcium 169mg PER SERVE Iron 3.2mg 1474kJ/352cal JULY 2022 HEALTHY FOOD GUIDE 41 Protein 28.8g Total fat 13.9g Sat fat 3.7g Carbs 23.3g

cook fresh Chicken noodle okonomiyaki Serves 4 Prep time 15 mins Cook time 20 mins Cost per serve $3.90 dairy free diabetes friendly 2 x 69g packets wholegrain 1 Cook noodles according to packet instructions. chicken 2 minute noodles, Drain and set aside. flavour sachets discarded 2 Place flour in a large bowl. Make a well in the centre and crack in eggs. Add soy sauce, mixing ½ cup self-raising flour until smooth. Add coleslaw, chicken, noodles and 6 eggs three-quarters of the onion, mixing to combine. 1 tablespoon salt-reduced 3 Heat half the olive oil in a large frying pan over medium-high heat. Add half the noodle mixture to soy sauce pan, flattening to form a 1.5cm thick pancake. Cook 1 x 300g packet finely for 4–5 minutes or until underside is golden and cooked through. When pancake is set and firm shredded coleslaw mix enough to flip over, carefully slide out onto a large 150g cooked skinless chicken plate. Turn pan upside down to cover pancake then flip both over so uncooked side of pancake is on breast, roughly chopped base of pan. Cook pancake for a further 3 minutes 4 spring onions, thinly sliced or until underside is golden and cooked through. 2 tablespoons olive oil Transfer pancake to a serving plate. Repeat with 2 tablespooons Kewpie remaining oil and noodle mixture to make two. 4 Drizzle okonomiyaki with mayonnaise and hot Japanese mayonnaise chilli sauce. Sprinkle with seeds and remaining 2 tablespoons hot chilli sauce onion. Serve with broccolini on the side. 2 teaspoons toasted sesame seeds 2 bunches steamed or stir-fried broccolini, to serve HIGH PROTEIN PER SERVE Sugars 4.5g Fibre 8.6g 2424kJ/580cal Sodium 527mg Protein 31.3g Calcium 134mg Total fat 31.9g Iron 3.5mg Sat fat 6.8g Carbs 38.1g 42 healthyfood.com

cook’s tip Cooking for kids who don’t like spice? Replace hot chilli sauce with the sweeter, vegie-based tonkatsu sauce. energy booster! JULY 2022 HEALTHY FOOD GUIDE 43

Full of fIBRE! 44 healthyfood.com

cook fresh Spiced chickpea ‘baked beans’ Serves 4 Prep time 10 mins Cook time 25 mins Cost per serve $3.05 dairy free vegetarian diabetes friendly 1 tablespoon olive oil 1 Heat oil in a large saucepan over medium-high 2 garlic cloves, crushed heat. Add garlic, finely chopped onion, zucchini and 1 red onion, ½ finely chopped, carrot and cook, stirring occasionally, for 8 minutes or until vegetables are softened. ½ thinly sliced 2 Add chickpeas, both paprikas, cumin and chilli 1 zucchini, finely chopped flakes and cook, stirring, for 2 minutes or until 1 carrot, finely chopped fragrant. Add tomatoes and 1 cup water and bring 2 x 425g cans no-added salt to the boil. Reduce heat to low and simmer for 10 minutes or until sauce thickens and reduces. chickpeas, rinsed, drained 3 Divide chickpea baked beans among four serving 1 teaspoon mild paprika bowls. Top with coriander and sliced onion. Serve 1 teaspoon smoked paprika with naan bread and lemon wedges on the side. 1 teaspoon ground cumin ½ teaspoon dried chilli flakes 1 x 810g can crushed tomatoes ½ cup fresh coriander sprigs, to serve 2 naan breads, warmed, cut into strips, to serve Lemon wedges, to serve HIGH Sugars 13.2g Fibre 14g PROTEIN Sodium 492mg Calcium 169mg PER SERVE Iron 6.7mg 1914kJ/458cal Protein 20g Total fat 13.2g Sat fat 4.2g Carbs 57.8g JULY 2022 HEALTHY FOOD GUIDE 45

cook fresh you’ll need… 5ppmanic! Recreate healthier versions NO-ADDED-SALT FOUR BEAN MIX 30 of popular take-out meals at home in 30 minutes or less. EGGPLANT mins MONDAY RED CAPSICUM Bean burgers with chargrilled Recipes: Lottie Covell, Chrissy Freer, Liz Macri, Kerrie Ray, Sprout Cooking School, Ella Tarn. WHOLEGRAIN ROLLS vegies & hoummos Photography: John Paul Urizar. Styling: Michaela Le Compte. Food prep: Tamika O’Neill. HOUMMOS Serves 4 Cost per serve $3.75 üdairy free üvegetarian üdiabetes friendly plus 2 x 400g cans no-added-salt 1 Place beans in a large bowl + egg four bean mix, rinsed, drained and mash, leaving some texture. + wholegrain breadcrumbs Add egg, breadcrumbs, fresh + flat-leaf parsley & cumin 1 egg parsley and cumin, mixing well + zucchini & baby rocket ½ cup fresh wholegrain to combine. Using wet hands, + hot chilli sauce shape mixture into four patties. 46 healthyfood.com breadcrumbs 2 Heat a large non-stick frying ¼ cup chopped fresh flat-leaf pan over medium heat. Lightly spray patties with oil then add parsley leaves to pan and cook for 2–3 minutes 1 teaspoon cumin each side or until golden. 1 small eggplant, cut into 3 Meanwhile, heat a large grill pan over high heat. Lightly spray 5mm-thick rounds eggplant, capsicum and zucchini 1 red capsicum, cut into with oil, then grill for 2 minutes each side or until tender. wide strips 4 Spread bread roll bases with 1 large zucchini, peeled hoummos. Top with eggplant, capsicum, bean patty, zucchini into ribbons and rocket. Sandwich burgers 4 wholegrain bread rolls, with roll tops and serve drizzled with hot chilli sauce, if using. halved, toasted 2 tablespoons store-bought hoummos 60g baby rocket Hot chilli sauce (optional), to serve

6 serves of veg! HIGH PROTEIN PER SERVE Sugars 12.1g Fibre 20.5g 2008kJ/480cal Sodium 429mg Protein 24.7g Calcium 237mg Total fat 9.3g Iron 7.4mg Sat fat 1.4g Carbs 63.8g JULY 2022 HEALTHY FOOD GUIDE 47

filling & fresh! cook’s tip Mirin is a sweet rice wine used in Japanese cooking. You can find it in the Asian food aisle of most large supermarkets or at Asian grocers. HIGH Sugars 16.7g Fibre 6.7g PROTEIN Sodium 737mg Calcium 128mg PER SERVE Iron 3.2mg 1770kJ/423cal Protein 41g Total fat 12.4g Sat fat 2g Carbs 31.1g 48 healthyfood.com

cook fresh TUESDAY 20 you’ll need… mins EGG NOODLES Honey-soy glazed pork BROCCOLINI with broccolini & egg noodles PORK LOIN Serves 4 Cost per serve $6.85 dairy free LEBANESE CUCUMBERS 3 tablespoons mirin 1 To make mirin dressing, place ROASTED PEANUTS (see Cook’s tip) mirin, vinegar, ginger, sesame oil and 1½ tablespoons soy plus 2 teaspoons rice wine vinegar sauce in a small bowl, mixing 1½ teaspoons finely to combine. Set aside. + mirin & rice wine vinegar 2 Cook egg noodles according + sesame oil grated ginger to packet instructions. Add + reduced-salt soy sauce ½ teaspoon sesame oil broccolini for last minute of + cornflour 3½ tablespoons reduced-salt cooking time. Drain. Set aside. + honey 3 Meanwhile, heat 1 tablespoon + ginger soy sauce oil in a large non-stick frying pan 180g egg noodles over high heat. Dust pork slices 3 bunches broccolini, cut with cornflour, then add to pan and cook for 2 minutes or until into thirds just golden. Add remaining soy 4 x 120g pork loin, thinly sliced sauce and honey and cook, 1 tablespoon cornflour stirring, for a further minute or 2 tablespoons reduced-salt until pork is coated in soy honey mixture. Transfer pork to a plate soy sauce and cover with foil to keep warm. 1 tablespoon honey 4 Place noodles and broccolini 2 Lebanese cucumbers, cut in a large bowl. Add cucumber. Drizzle over mirin dressing, gently into matchsticks tossing to combine. Divide ¼ cup roasted peanuts, roughly noodles among four serving bowls. Top with honey-soy chopped, to serve glazed pork and serve scattered with roasted peanuts. JULY 2022 HEALTHY FOOD GUIDE 49

cook fresh you’ll need… 30 BABY CORN mins BOK CHOY WEDNESDAY THAI GREEN CURRY PASTE Thai beef & veg green curry REDUCED-FAT COCONUT MILK Serves 4 Cost per serve $5.95 gluten free dairy free SIRLOIN STEAKS 175g low-GI white rice 1 Cook rice according to plus 2 red onions, sliced packet instructions. 175g baby corn, halved 2 Meanwhile, heat 2 teaspoons + low-GI white rice olive oil in a wok or large + red onions lengthways non-stick frying pan over + fish sauce 400g bok choy, quartered medium heat. Add onion and + limes & fresh coriander 3 tablespoons gluten-free cook, stirring, for 2–3 minutes + chilli oil or until softened. Add corn and 50 healthyfood.com Thai green curry paste bok choy and cook, stirring, for 200ml reduced-fat 5 minutes or until tender. Add curry paste and cook, stirring, coconut milk for 1 minute or until fragrant. 1 teaspoon gluten-free Reduce heat to low. Stir in coconut milk, fish sauce and fish sauce 1 cup water. Bring to a simmer, 2 x 200g sirloin steaks, then reduce heat to low. 3 Heat another non-stick frying fat trimmed pan over high heat. Rub steaks Juice of 2 limes with 2 teaspoons olive oil, add 1 bunch fresh coriander to pan and cook for 2–3 minutes each side for medium or until leaves, roughly chopped cooked to your liking. Set steaks 2 tablespoon chilli oil aside to rest for 5 minutes. 4 Add lime juice and most of (optional), to serve the coriander to curry, stirring to combine. Season with freshly ground black pepper. Slice steaks and add to curry with resting juices. Divide rice among four bowls. Top with curry and remaining coriander. Serve with chilli oil on the side, if using.