Healthy Food Guide AU 09.2021

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AUSTRALIAN

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Welcome EDITOR’S TOP PICK

It feels like just yesterday I wrote my last Winner winner,
Editor’s letter before going on maternity chicken dinner! Dig
leave, but a lot’s changed in 12 months! in to our fresh take
As I enjoyed slow days at home getting
to know my daughter, the world endured on pad Thai.
the start of a once-in-a-lifetime pandemic. Everything still
feels a little mad, but some things have stayed true: there p64
is nothing more important than family and good health.
The great news is that looking after yourself doesn’t have
to cost a fortune. If lockdowns have taught us anything, it’s
the art of thriftiness. Many of us are cooking at home more
than ever, and with that comes surprising health benefits
— from social connection when conversing around the
dinner table, to healthier portion sizes when we eat from
a plate (instead of takeaway containers). You’ll love our
low-cost dinners (p44) that are less than $5 per serve, plus
our 20 easy tips for reducing food waste (p22). And we
even show you how to have your cake and eat it, too (p16).
It feels lovely to be back. I hope every page inspires you
to make meaningful changes to the way you eat, cook,
shop and live. Enjoy the issue!

Brooke Delfino, Editor

Join our Subs Club to WIN prizes every month!

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

SEPTEMBER 2021 HEALTHY FOOD GUIDE 3

Why you can trust AUSTRALIAN

EDITORIAL TEAM Healthy Food Guide (HFG) We give unbiased opinions
magazine is your complete
Editor Brooke Delfino, APD, and are not affiliated with
BSc Hons (Nutr), BAppSc (Ex&SpSc) guide to healthy eating.
editor @healthyfoodguide.com.au any food manufacturers. All
Consulting Dietitian Melissa Meier Our recipes use easy-to-find,
APD, M Nutr Diet, BAppSc (Ex&SpSc) affordable ingredients. Cook branded food in HFG has been
Art Director Nerida Shield
Sub Editor Madeleine Jennings with HFG and you’ll always approved by our dietitians.
Brand Innovations Manager Advertisers cannot influence
Alison Kirkman enjoy a nutritious meal.
Digital Content Manager editorial content.
Rebecca van den Elzen
Contributors You can trust our advice. All our Dietitians review all our
Julz Beresford, Niki Bezzant, Dixie Elliott, articles so they’re always
Chrissy Freer, Charlotte Graydon, Devin health information is supported
Hart, Michaela Le Compte, Liz Macri, by solid scientific evidence, accurate with up-to-date
Vikki Moursellas, Mark O’Meara, Kerrie information. A full list
Ray, Jeremy Simons, Berni Smithies, not media fanfare. We smooth of references is also
Sarah Swain, Jean Paul Urizar out any confusion caused
by ‘pseudoscientists’. available on request.
ADVERTISING SALES
Every recipe in Healthy Food Guide is healthy
National Advertising Manager
Health & Food Titles cook fresh Our recipe writers work with
Melissa Fernley, (02) 9901 6191 qualified dietitians to develop
[email protected] you’ll need… 5ppmanic!BUDGET cook s tip all our meals. A nutritional
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EDITORIAL ADVISORY BOARD

Professor Jennie Brand-Miller, Professor of Human Nutrition,
The University of Sydney; Catherine Saxelby, Accredited Practising Dietitian

and nutritionist at Foodwatch Nutrition Centre; Dr Janet Franklin, Senior
Clinical Dietitian at Metabolism and Obesity Services, Royal Prince Alfred
Hospital, Sydney; Dr Tim Crowe, Advanced Accredited Practising Dietitian;

Associate Professor Antigone Kouris, Accredited Practising
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.

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contents
SEPTEMBER 2021
48

80

live well

16 WAIT, I CAN EAT THAT?! Yes, you can have
your cake and eat it, too! Dietitian Brooke Delfino
shows you how to enjoy treat foods in moderation.

22 20 WAYS TO FIGHT FOOD WASTE AND
SAVE MONEY Did you know a whopping
300 kilos of food per person is wasted each year?
Follow our practical advice to help you maximise your
grocery shop and stop throwing out unused food.

DIABETES-FRIENDLY PASTA DISHES YOU’LL LOVE! 26 ADD FLAVOUR WITHOUT SALT, FAT OR
AUSTRALIAN SUGAR What’s big on flavour and low on
kilojoules? Spices! HFG reveals the healthy way
healthyfood com Yes s!SEPTEMBER 2021 $6.99 to take your meals from bland to BAM!

Daorkrachnogec o&ats! andEat chLocOolSatEe 30 NO APPETITE? HOW TO EAT WELL DURING
CANCER TREATMENT Discover how to cope
WEIGHT with nausea, changes to taste and other side effects
We show you how! while navigating one of life’s biggest challenges.

Get ON THE COVER
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or sugar! p26 The healthiest frozen dinners p88 Meals under $15 p44
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6 healthyfood.com

cook fresh 60

38 PASTA 1, 2, 3! Create three
tasty meals from one pasta shape

44 5PM PANIC Quick dinners
for four that cost less than $15

54 SWEET SENSATIONS
Delicious and filling breakfast
ideas featuring high-fibre oats

60 4 FAB FAKEAWAYS Cook
healthier versions of takeaway

66 FATHER’S DAY APPLE
CRUMBLE Make Dad’s day!

68 NUTS ABOUT SATAY Put a
healthy spin on Asian noodles

70 FAMILY FAVOURITES Jazz
up your weeknight repertoire
with fresh and flavoursome meals

76 FRUITY FLAVOUR BOMBS!
Get the kids busy making tasty
treats full of fruity goodness

shop easy regulars 77

79 THE FATS THAT LOVE YOU 3 WELCOME Subscribe
BACK! Enjoy full-fat dairy and 8 YOUR SAY today for your
other foods rich in healthy fats 10 NEWS BITES chance to win 1 of 6
90 BUDGET-FRIENDLY I.N.O.X. Professional
80 SHOPPING NEWS Discover
popular varieties of mandarins MEAL PLAN Diver watches
92 SUBSCRIPTION
82 HOW MUCH FIBRE IS IN valued at $1,595 each!
BREAD? HFG reveals which slice SPECIAL OFFER
is right when it comes to fibre 95 HOW MUCH DO See p92 to subscribe

85 THIS VS THAT How iceberg I NEED TO EAT? SEPTEMBER 2021 HEALTHY FOOD GUIDE 7
lettuce stacks up to baby spinach 96 REFERENCES
98 ASK THE EXPERT
86 10 OF THE BEST DAIRY- 99 RECIPE INDEX
FREE SNACKS Tasty suggestions
that get HFG’s tick of approval

88 YOUR GUIDE TO FROZEN
DINNERS What to look for when
buying healthy microwave meals

yoursay Got something to share? Connect with us…

Australian Healthy @hfgaustralia hfgaustralia @HFGAustralia
Food Guide #cookwithhfg

LETTER OF THE MONTH PRIZE
WORTH

$159.70
Veg success
live well How many serves of veg and fruit have you had today?
Chances are you could do with a few more Dietit an Brooke The article about incorporating
VEG OUT! more vegetables into meals in
Delfino shares her easy tips for hitting that daily target the August issue of HFG really
5 2HOW TO GET YOUR & A DAY appealed to me. When my
Eat more vegetables and Why you should veg out granddaughters came to stay WIN!
16 fruit. Yes, we know — we’ve There are plenty of reasons to get more fresh food with me during the last school
heard it before! As a on your plate. Essentially, fruit and vegetables are holidays, the youngest one was 2 ChefX
nation, however, our fruit and low in salt, fat and sugar, and high in fibre, vitamins knives
veg intake is still alarmingly and minerals. Making them your dietary mainstay is
low. Only half of all Australian an easy way to maintain a healthy weight, and keep Write to us at ‘Your say’
adults and two-thirds of kids are your blood pressure and cholesterol in check. and you could win two
eating the recommended two knives from Myer’s new
serves of fruit a day. And we’re “Increasing the amount of fruit and vegies we eat range, ChefX. The 16cm
not doing much better with is one of the simplest ways Australians can improve Santoku Knife (valued at
vegetables, with only seven per their health and wellbeing today, as well as combat $79.95), has a scalloped
cent of Australian adults and five the growing rates of obesity and lifestyle diseases, blade surface to prevent
per cent of children meeting the such as heart disease, type 2 diabetes and a third food sticking, while the
recommended five serves a day. of all cancers,” explains Professor Manny Noakes, 16cm Nakiri Knife (valued
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average Australian eats around No single f uit or vegetable p ovides all of the
13 kilograms fewer vegetables nu rien s you need o be heal hy so to maximise ❋ Congratulations to Sue Daley,
per year than 20 years ago.” nu rien s and appeal buy and serve d fferent types
“One simple way o boost your in ake is to eat this month’s Your say winner,
Many of us do want to increase three d fferent types of vegetables with your main who wins a Eurolux frying pan
our intake, and also want to help evening meal ” advises Professor Noakes and casserole dish valued at $389.
our children eat their greens.
But where to start? Read on to While the die a y guide ines recommend at least Have your say
discover simple strategies, tricks five kinds of vegetables and wo types of fruit every
and tips to hit your five and two. day new research has also shown hat people who at healthyfood.com and
eat at least 30 d fferent plant foods each week have click WIN, or write to us
4 out of 5 more va ied gut bac eria compa ed to hose who
Aussies are not eat less than ten A more dive se gut mic obiome at Locked Bag 5555,
eating enough is good news for your overa l health St Leonards NSW 1590

fruit & veg An easy starting point is o tally up the diffe ent
plant foods you a e currently eating each week
then aim to add an extra hree to five plant foods
every week until you hit 30 Remember plant foods
include legumes (chickpeas beans lent ls) as well
as whole grains nuts and seeds

17

always unwilling to eat her vegetables. I used several of the creative

ideas from your list to encourage her and they worked a treat. Her

favourite meal ended up being homemade meat and potato pie

with (disguised) grated carrot, onion and zucchini.

Sue Daley, NSW

Savvy shopping of having a good balance of Note: Letters may be edited for length and content.
nutrients at every meal. My
Reading about the amount of dietitian even applauded me
sugar in bottled sauces in your for my nutrition knowledge,
August issue really helped me which I credited to my long-
to understand what to look standing subscription to HFG
for in nutrition labels so I can magazine. Thanks for the great
avoid consuming unnecessary content month after month!
kilojoules. By highlighting the Paula Horeczy, NSW
amount of sugar per serve in
major brands of bottled sauces, Positive pathway
you also did the hard work of
researching and comparing I needed a healthy change
products for me. So thank you and didn’t know where to start.
and keep up the good work. Fortunately, I picked up your
Shanika Perera, VIC magazine and was delighted
to find all the information I
All parts equal needed in one place. I love
the menu plan and snack ideas,
I really enjoyed your Perfectly and now do exercises that I
portioned plates article last actually enjoy. Thank you for
month. After seeing a dietitian putting me on a new path!
early last year, the key learning Lorena Burger, QLD
I took away was the importance

8 healthyfood.com



what's new

newsbites
STAY UP TO DATE WITH THE LATEST IN HEALTH NEWS AND PRACTICAL LIVING TIPS.

Hearty greens! 54%

Heart disease is the leading cause of deaths worldwide, but That’s the number of young
eating just one cup of raw leafy greens or beetroot every day Australians who reported
could be the key to protecting your ticker. A study of data from feeling lonely, according
more than 50,000 participants over a 23-year period found to the results of the latest
those who regularly ate higher quantities of vegetables rich in National Youth Mental
nitrates (spinach, kale, silverbeet, rocket, cabbage and beetroot) Health survey. Despite an
had lower blood pressure than people who didn’t, and were increase in online activity,
less likely to be diagnosed with heart disease later on. If you’re the global Covid pandemic
not keen on salads, another way to incorporate leafy greens has proved particularly
into your diet is by blending them into fruit challenging for young
smoothies. Your heart will love you for it! people, who are missing out
on real-life experiences such
European Journal of Epidemiology as travelling and meeting
new people. Take this as
your friendly reminder
to check in on family and
loved ones. For more advice
on providing support, take
a look at the resources at
www.headspace.org.au

SCIENCE
UPDATE

Active learners

Getting physically active in the classroom could help
primary school children become better learners, a new
study suggests. Researchers from Deakin University
discovered that students who took a brain-stimulating
physical activity break in the classroom were able to
stay on-task better than those who had no physical
breaks outside of recess or lunch. Jump to it!

PLOS ONE

10 healthyfood.com

Fact or fiction? WHAT WE

Does broccoli really provide thiLsOmVoEnth
as much protein as steak?
➜ As well as
Broccoli is packed with nutrient spring cleaning
but you’d have to eat a huge the fridge and
amount of this veg (500g or pantry, now is
about 6 cups!) to get the same also the time
amount of protein as you to give your
would from a 70g steak. winter woollens
a good wash
KITCHEN HACK before packing
them away
SMOOTH OPERATOR into storage
for another year. Ecostore’s
Grating your own cheese is range of concentrated laundry
more cost-e ective than buying liquids, including the new
pre-grated packets from the Peony & Rose fragrance, is
supermarket, but many home perfect for the job. Made
cooks are put o by the bits of from plant- and mineral-
cheese that get stuck in the box based ingredients, with
grater. An easy way to stop this no phosphates, the gentle
is to spritz your box grater with formula works well in both
cooking oil spray. This prevents cold and warm water to
the cheese from sticking, ensuring remove dirt and stains, giving
easy prep and clean up afterwards. a super-clean, soft and fresh
result. RRP $10.49 per litre.

IN Make the most of fresh, local produce available this month

SSeEpAeSmObNer

ARTICHOKES BROCCOLI RHUBARB BANANAS

SEPTEMBER 2021 HEALTHY FOOD GUIDE 11

what's new

newsbites Top

Safeguarding SEPTEMBER
the future READS

Just found out you’re pregnant? Use It All by
Congrats! How well you eat now Alex Elliott-
could affect your child’s future Howery &
health, with scientists linking Jaimee Edwards
low-quality maternal diets to (RRP $39.99,
increased risks of obesity in Murdoch
late childhood. Obesity in Books)
childhood often carries into With more than 230 recipes,
adulthood, and is also associated learn how to make the most
with an increased risk of chronic of ingredients and turn tired
diseases. To ensure your unborn produce or off-cuts into
baby gets off to a good start in something special. Great for
life, enjoy plenty of fresh fruit anyone wanting to buy less,
and vegetables, and cut back on waste less, but still enjoy
refined carbohydrates, saturated delicious, generous meals.
fats and processed meats. 
Every Night
BMC Medicine    Of The Week
by Lucy Tweed
SPOTLIGHT (RRP $35,
Murdoch
ON WOMEN’S HEALTH WEEK Books)
The subtitle,
6–10 September 2021 ‘Sanity solutions for the daily
This nationwide campaign of events and dinner grind,’ says it all! Written
online activities encourages women to prioritise their health by a busy working mum of
and wellbeing. So, carve out some time this week to make three, this book is full of easy
an appointment for a health check, get physically active and hacks and shortcuts for people
connect with others. Now in its ninth year, the event is run who don’t want to follow
by Jean Hailes for Women, a not-for-profit organisation that detailed recipe instructions.
provides women and girls with information, resources and
clinical care to help them actively manage their own health. For these books and more,
For more, visit www.womenshealthweek.com.au visit our healthy reads page by
scanning the QR code below.
FUN FACT

The ham and pineapple topping on
Hawaiian pizza did not originate from
its tropical island namesake. It was
actually invented by Greek-Canadians,
Sam Panopoulos and his two brothers,
who emigrated to chilly Canada in 1954.

12 healthyfood.com



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Source: Int J Aging Hum Dev. live WELL
Photography: iStock.
guide to treat foods | fight food waste | eat well during cancer treatment

True believers

Want to live a long and
healthy life? Well, if you
believe you can become
the active, engaged senior
citizen you aspire to be,
you’re much more likely to
experience that outcome.

A recent US study found
that how people thought
about themselves at 50
predicted future health
outcomes surrounding
memory, balance, heart
issues and hospitalisation
up to 40 years later. People
who had positive views of
ageing also lived seven
and a half years longer on
average than those who
didn’t. So, ditch those ageist
stereotypes about getting
older and replace them with
positive ones instead!

SEPTEMBER 2021 HEALTHY FOOD GUIDE 15

etIWhacataatni?t!, Eating foods Photography: iStock.
purely for pleasure
Yes, you can have your cake is not a bad thing. It’s
and eat it, too! Dietitian Brooke all about how much
Delfino shows you how.
& how often you
Do you often turn down a slice of cake eat them.
or a piece of chocolate, only to find
you can’t stop thinking about it? You
know what happens next. Not only do you
eventually succumb to the craving, you end up
overindulging, then feel sick and full of regret
afterwards. This common cycle stops you from
taking pleasure in foods you’re meant to enjoy.

Eating foods purely for pleasure — because they
taste delicious — is not a bad thing. And there’s
also no such thing as ‘good’ or ‘bad’ foods, either.
Instead, it’s all about how much and how often
you eat them. Read on to discover how you can
make treat foods a part of your healthy diet.

16 healthyfood.com

live well

How do treats fit into my diet?

What’s a birthday without cake? Or a celebration
without a flute of fizzy champagne? And who wants
to swelter through summer without ice-cream? The
point is, beyond providing good nourishment for
our body, the foods we eat are very much part of
our social and cultural environment.

Purely from a health perspective, high-kilojoule
treat foods, soft drinks and alcoholic beverages
are not essential to a healthy diet because they
provide very few of the nutrients our body needs.
Unfortunately, the startling news from the most
recent National Nutrition and Physical Activity
Survey is that around a third of our kilojoule intake
is coming from these treat (or discretionary) foods.

To put this into perspective, that’s a whole meal
completely made up of treat foods and beverages.
These foods are meant to add pleasure to a healthy,
balanced diet, not become a third of our food
intake. Yet banning these foods isn’t the answer,
since we know that denying ourselves something
we want to eat only makes us crave it more.

The good news is that we can enjoy discretionary
foods if we understand exactly what moderation
means. But the problem is that many of us have
difficulty understanding how to limit the foods
we’re so often told to eat in moderation.

Making sense of moderation

According to the Australian Dietary Guidelines,
a healthy serve of discretionary food is 600kJ
(143cal). To reap the most nutritional rewards from
our diet, we need to ensure our meals are based
on the five food groups: fruit, vegetables, whole
grains, dairy foods and lean meats. Most of us
don’t have much room left for the empty kilojoules
of discretionary food, but if you stick to a specific
number of serves, you can include these foods
in your healthy eating plan.

Our visual guide (starting on p19) shows you how
to enjoy all your favourite treats in a way that won’t
disrupt your healthy diet or lead to weight gain.

SEPTEMBER 2021 HEALTHY FOOD GUIDE 17

live well

What’s considered How often can cHroawvintogscurb
a discretionary food? I eat treat foods?
Why do we crave chocolate
We call them treats or snacks, The number of serves of a and potato crisps, but never
and sometimes even ‘junk food’, discretionary food you can have salad? What makes these
but Australian Dietary Guidelines each day depends on three highly processed foods so
describe food and drinks that are factors: your weight, height and irresistible? The answer is
high in sugar, salt and saturated level of physical activity. Most they are all rich in fat and
fat — and therefore kilojoules people in the healthy weight sugar or salt, and low in
— as discretionary foods (DF). range with a low-to-medium fibre. They also have a high
We’re talking biscuits, pastries, activity level can enjoy one glycaemic load, meaning
pies, ice-cream, most deep-fried or two treat foods a day. This they are rapidly absorbed
foods, chocolate, soft drinks and includes those who sit all day at into the blood stream and
even alcoholic beverages. work and people who exercise create high spikes in blood
for about an hour each day. sugar, which is linked to
And before you take a bite ‘addictive-like’ eating,
of that raw vegan brownie However, if you’re tall, have a according to researchers. Put
or protein power ball, many more active job and are a healthy simply, these foods leave our
so-called health foods are weight, you can choose to spend tastebuds longing for more,
also discretionary foods your extra kilojoules on up to and override our innate ‘I’ve
because they can be high in three serves of treat foods a day. had enough’ signals.
sugar and saturated fat, which
means they’re extremely high To help curb cravings, be
in kilojoules. Although their aware of what’s happening
nutritional profile is slightly and know that you can
better, you should still think override the feeling. Before
of them as occasional treats. you indulge your craving,
ask yourself whether you
One serve of discretionary are truly hungry or whether
food should deliver 600kJ the craving is a result of
(143cal). But, as you’ll discover something else — are you
from our visual guide (starting actually bored, tired or
on p19), many cakes, chocolates upset? Sometimes, taking
and chips have three to four a moment to pause and
times that amount. Armed with ask yourself, “Am I really
this knowledge, you’ll be able hungry?” is all it takes to
to make smarter choices and stop cravings in their tracks.
live your life without depriving
yourself of your favourite foods. Another tip is to keep
healthy foods within easy
18 healthyfood.com reach, such as fresh fruit in
the fruit bowl, vegies cut
up in the fridge or nuts in a
container on your work desk.

es,tycheaoaanutt! { porwtiiBosnee {1 DF = 600kJ

Use this guide to enjoy (discretionary (143cal)
all the foods you love food)

in a healthy way! TAKEAWAY & FROZEN FOODS

ovtoe4raeviapotsiidng Meat pie Sausage Spring roll
1 individual pie roll 1 roll
1 Always ask yourself, 1 roll (65g)
“Am I really hungry?” (175g)
(140g) 1DF
2 Base your main 3 DF
meals around lean 3 DF
proteins, wholegrain
carbohydrates and Takeaway pizza Takeaway Hot chips
lots of vegetables. 2 slices hamburger 1 regular
(154g) 1 burger (200g) bucket (100g)
3 Keep a nutritious snack,
such as a high-fibre 3 DF 3 DF 1½ DF
muesli bar, on hand for
when you need to refuel. CONFECTIONERY

4 Don’t keep foods that Lollies Rocky road Jelly snakes
you tend to eat too 2–3 small 1 medium piece 2 snakes
much of in the house. lollies (10g) (20g)
(45g)
½ DF ½ DF
1½ DF

Chocolate bar Chocolate-coated Chocolate-coated
1 regular bar wafers fruit & nuts

(50g) 2 wafers (23g) 1 small handful
(30g)
2 DF 1DF
1DF

SEPTEMBER 2021 HEALTHY FOOD GUIDE 19

cMtaroensaaettadoftofa1oyu–ds3s SWEET BISCUITS & BARS

Plain sweet Chocolate or chocolate- Cream-filled Puffed-rice bars
biscuits coated biscuits biscuits 1 bar (22g)
2 biscuits (26g)
2 biscuits (20g) 2 biscuits (37g) ½ DF
1DF
½ DF 1½ DF

BAKERY FOODS

Lamingtons Sponge cake Iced chocolate cake Banana cake Cheesecake Rich fruit cake
1 lamington (cream & jam) 1 medium slice 1 medium slice 1 medium slice 1 medium slice

(125g) 1 slice (88g) (88g) (60g) (140g) (88g)

2½ DF 2 DF 2 DF 1½ DF 3½ DF 2 DF

Sweet muffins Doughnuts Caramel slice Plain croissant Fruit pie Cupcake
1 medium muffin 1 doughnut 1 slice 1 croissant 1 individual pie 1 cupcake
(177g) (70g)
(80g) (129g) (150g) (55g)
4 DF 2 DF
1½ DF 3½ DF 2½ DF 1½ DF

SAVOURY FOODS & SNACKS

Potato crisps Savoury-flavoured Buttered Corn chips Cheese rings
1 snack packet crackers popcorn 1 packet 1 packet
1 small bucket (50g) (50g)
(50g) 4 medium (36g)
(30g) 1½ DF 1½ DF
1½ DF 1½ DF
1DF
20 healthyfood.com

DESSERT FOODS live well

ALCOHOLIC BEVERAGES

Ice-block Chocolate White wine Red wine Beer Beer (light)
(fruit-juice mousse (regular or 1 glass (full strength) 1 can
sparkling) (150ml) 1 can (375ml) (375ml)
based) 1 cup (180g) 1 glass (150ml)
1 stick (75g) ½ 1 ½DF DF DF
4½ DF ½ DF
½ DF

Pavlova Ice-cream Chocolate-coated
1 piece (vanilla or ice-cream
(75g) flavoured) 1 bar (91g) Alcopop Cider Spirits
2 level scoops 1 bottle 1 bottle 1 nip
(75g) (330ml) (330ml) (30ml)

1½ DF 1DF 1½ DF 1DF 1DF ½ DF

NON-ALCOHOLIC BEVERAGES Hemelop,tiIo’mnaalneater!

Energy drink Sports drink Soft drink Some of us stop eating when
1 can 1 bottle 1 can we’re sad, lonely or distressed,
(600ml) while some of us eat more.
(250ml) (375ml) Emotional eating is when you
1 DF use food to fill an emotional
1 DF 1 DF need, rather than your stomach.
If this sounds like you, identify
Diet soft drink Flavoured water Cordial your triggers. What situations
1 can or iced tea 1 cup or feelings make you desire the
(250ml) comfort of food? Next, practise
(375ml) 1 cup (250ml) having a ‘time out’ between
½ DF the trigger and the eating.
0 DF 1 DF Call a friend for a chat, get out
for a walk or write down your
feelings in a journal. Make a list
of alternative activities you can
turn to for emotional fulfilment.
Finally, try to avoid keeping
comfort foods in your home.

SEPTEMBER 2021 HEALTHY FOOD GUIDE 21

WHY DO WE
WASTE FOOD?

The main reasons
for food going to
waste include:
➜ Lack of planning
➜ Buying and cooking

more than we need
➜ Not storing fresh

food correctly
➜ Not keeping track

of expiry dates
➜ Not knowing how

to use up leftovers.

22 healthyfood.com

live well

WASTE NOT,
WANT NOT!

20 WAYS TO FIGHT FOOD
WASTE and SAVE MONEY

Did you know a whopping 300 kilos of food per
person is wasted each year? Yikes! HFG shows

you how to maximise your grocery shop
and stop throwing out unused food.

Photography: iStock. I magine doing your weekly food shop, only to Not only does household food waste affect your
throw away a whole bag of perfectly good food bank balance, it hits the environment hard. “Food
as soon as you get it home. It sounds ludicrous, waste is a huge contributor to climate change,
but the reality is that one in every five grocery bags as it’s responsible for eight per cent of global
ends up in the bin. That adds up to almost $4000 greenhouse gas emissions — that’s more than
worth of groceries a year! And home isn’t the only the aviation sector,” says OzHarvest Sustainability
place where food goes to waste. Farming, the food Strategist Annika Stott. “When food is left to rot
manufacturing industry and the hospitality sector in landfill it creates methane, which is 25 times
(cafes and restaurants) also contribute significantly more potent than carbon dioxide,” she adds.
to food waste in Australia.
If you want to do your bit for the environment
and save your hard-earned money at the same
time, follow our easy tips for reducing food waste.

SEPTEMBER 2021 HEALTHY FOOD GUIDE 23

live well

1SHOP SMARTER Know 3INVEST IN A GOOD
what you’ve already got COLLECTION OF CLEAR,
at home before you hit AIR-TIGHT CONTAINERS AND
the shops. Then write a START USING THEM Storing
ood correctly has a big impact

shopping list — and stick to it! on how long it lasts.
Take a ‘shelfie’ (a photo of your
pantry shelf on your phone) 4 MAKE PASTIES Roast
you can refer back to while leftover vegetables,
you’re at the supermarket. then roll up in a parcel
of filo pastry to create
2 GOOGLE LEFTOVER a tasty, lighter evening meal.
INGREDIENTS FOR
RECIPE INSPIRATION

Barbecue chicken turned 5 THROW AWAY YOUR
VEGIE PEELER Most veg
20ways tointo savoury crepes, anyone? don’t need to be peeled — a
quick scrub of carrots and
spuds means you can eat the
whole thing, so invest in a
vegetable brush instead.

prevent food waste
6 MAKE DIY MUESLI BARS Combine 7 DEVISE A WEEKLY MEAL
that remaining scoop of peanut butter, THAT WILL CLEAN OUT
the half-used packet of almond meal THE CONTENTS OF YOUR
and those leftover porridge sachets FRIDGE Cook up a stir-fry or
at the end of winter, and you’ve got healthy a weekend omelette to use up
homemade muesli bars. all the vegies still sitting in
your crisper drawer.

8 KNOW THE DIFFERENCE BETWEEN USE-BY 9 PLANT YOUR OWN
AND BEST-BEFORE Use-by dates should be HERBS so you have
followed to a tee. Foods past their use-by date them to use only when
can be unsafe to eat, but you can freeze them as you need them. This
they near their use-by date to extend their life. stops you from buying a big
Best-before dates, on the other hand, are about bunch, and wasting most of it.
quality. Foods might not be in their prime, but
can still be okay to eat after the date on the label.

24 healthyfood.com

10 JUICE SPARE LEMONS, LIMES AND YOUR
ORANGES and freeze the juice in ice PANTRY
cube trays. On hot days, they will make STAPLES
a refreshing addition to a glass of water.
These inexpensive and
11PRACTISE THE FIRST IN, 12 WASH FRESH long-life ingredients
FIRST OUT RULE when FRUIT AND VEG pair well with fresh
stocking the pantry, fridge and ONLY BEFORE ingredients, so make
freezer, to help stay on top of EATING THEM sure you keep a good
use-by and best-before dates. If you wash fresh produce all stock of them in your
at once after you bring it pantry and freezer.
home from the greengrocer/
supermarket, it spoils quickly. ➜ Rolled oats

14 PRACTISE PRESERVING 13 THINK ROOT TO TIP ➜ Brown rice
Pickling and fermenting Try to use all parts of
a vegetable. For example, ➜ Wholemeal pasta
instead of just the florets
➜ Peanut butter
foods might have only recently of a broccoli or cauliflower,
➜ Canned tuna

➜ Baked beans

➜ Long-life milk

➜ Mixed nuts & seeds

➜ Frozen peas & corn

➜ Frozen mixed
berries

become mainstream in modern finely chop the stalks to bulk

households, but they have a up spaghetti bolognese

long history of being used to or meatballs.

make food last longer. 17 CHECK YOUR FREEZER
REGULARLY Whether it’s
15 POUR A CUPPA Instead of throwing weekly, fortnightly or monthly,
away leftover lemon peel or knobs plan a regular time to use up
of ginger, steep them in hot water what’s stored in your freezer.
to create a fragrant homemade brew.

16USE YOUR FREEZER
Label and date what you
freeze so you know what it is
the next time you go looking.

19 WHIP UP A HEALTHY 18 START A COMPOST
HOMEMADE STOCK for food scraps you
using the vegetable trimmings can’t incorporate into meals.
you can’t eat. Bean ends, onion
peelings, carrot tops and 20 STOCK UP ON LONG-LIFE PANTRY STAPLES
fennel fronds are all ideal. (see box top right) so you can whip up a basic
meal with fresh produce from your fridge.
SEPTEMBER 2021 HEALTHY FOOD GUIDE 25

sfalltaA,wfavittdhooordusutugrar

What’s big on flavour and low on kilojoules?
Spices! HFG shows you the healthy way to

take your meals from bland to BAM!

No matter how nutritious a certain food may
be, we just won’t eat it if it doesn’t taste
good. And when we hear the term ‘health
food’, most of us think of boring salads or dry
meals lacking in flavour — hardly appetising!

But the idea that flavour equals ‘bad for you’ is
entirely unfounded. It’s actually very easy to boost
the taste and health of everyday meals, and you
don’t have to rely on salt, sugar and fat to do so.
Spices are a kilojoule-free way to pack flavour into
meals, but if you’re not accustomed to using them,
knowing where to start can be a challenge. Read
on for your complete guide to cooking with spices.

26 healthyfood.com

live well

Words: Niki Bezzant & Brooke Delfino. Photography: iStock. Herbs versus spices Hidden health benefits

Defining what is a herb and what is a spice can Of all the foods we eat, did you know that
sometimes be tricky. Generally speaking, herbs culinary spices have some of the highest
are used fresh (the word comes from the Latin concentrations of antioxidants? Antioxidants
herba, meaning grass) and spices are dried. Most help prevent damage to cells, which is why
of the spices we use come from tropical plants — they are thought to play an important role
aromatic seeds, bark, fruit and buds that are in reducing our risk of developing certain
dried and used whole or ground. illnesses such as cancer and heart disease.

Some plants can be both a herb and a spice. them with a mortar and pestle
Coriander is a good example as the leaves are used or in a coffee grinder.
fresh and the seeds are used dried. Chillies, garlic
and ginger also fall into this category. The spices If you’re cooking Thai or
we’re talking about here are the dried powders and Indian curries, grinding whole
seeds found in a typical spice collection at home or spices is definitely the best way
in the spice section of your local supermarket. to get great flavour. To enhance
flavours further, try toasting or
Storage solutions dry-frying certain spices, such
as mustard and cumin seeds,
Spices, especially ground ones, lose their flavour before grinding them as the heat
and aroma over time. Take a look at those spice helps to release their volatile oils.
jars and packets in your pantry — if they’re past You’ll often see this instruction in
their ‘best before’ date, you should throw them many recipes featuring spices.
out. As a general rule, don’t keep spices for longer
than a year, and always store them in airtight For the majority of busy
containers to preserve their flavour better. home cooks who are looking
for a quick way to boost the
Whole or ground? flavour of a stir-fry, sauce or
stew, pre-ground spices are a
Spice experts believe spices can start losing their convenient option and, as long
aroma within hours of being ground. For this as the spice is fresh, provide
reason, many recommend grinding whole spices good flavour. So don’t hesitate
as you need them to enjoy their best flavour. The to stock up on ground spices
difference between freshly ground black pepper at home and use them. You can
and the pre-ground version is a good example also buy interesting pre-mixed
of this. You can buy most spices whole, and grind spice blends, which are worth
experimenting with.

SEPTEMBER 2021 HEALTHY FOOD GUIDE 27

live well

recoHmFGmends…
As you browse the spice section of your local
supermarket, you’ll see there are dozens to Allspice Black
choose from. Because of their limited life & white
span, however, there’s no point buying a spice Often confused with pepper
unless you plan to use it. Here’s a good, basic ‘mixed spice’ (which
selection of spices to have at home that allows is actually a blend of Although made from
you to cook a wide variety of tasty dishes. allspice, coriander, the same plant, black
cloves, mace, nutmeg pepper and white
Cinnamon Cumin and cinnamon), pepper have different
(ground allspice is a peppery, flavours but are both
This spice adds a or whole) warm spice that can worth having in your
sweet, fragrant note be used with cinnamon spice collection. Black
to desserts and baking Cumin has an earthy, in sweet dishes and pepper is hot and
(and is a must when slightly bitter flavour is common in savoury pungent, making it
making apple pie and is popular in South Middle Eastern dishes. the favoured spice
or apple crumble). American, Middle for seasoning. White
Cinnamon is also used Eastern, Moroccan and Ground pepper is milder and
in savoury Indian and Spanish dishes. It’s an ginger more savoury, making
Middle Eastern dishes. essential ingredient it ideal to use in white
Ground cinnamon when cooking Mexican This adds a pungent, sauces, mashed potato
has more flavour than meals. Freshly ground warm and lemony note and chicken dishes.
cinnamon sticks, which cumin seeds have to sweet and savoury Get the best from both
need to be broken to more flavour than cooking. It’s great for peppers by grinding
release their flavour. ground cumin. using in fruit desserts whole peppercorns
and many biscuits, and using them fresh.
breads and cakes.

pPaerrtfneecrts BEEF CHICKEN LAMB

How to match Pair wi h… Pair wi h… Pair wi h…
FLAVOURS
with food Chilli, peppercorns, Chilli, Mexican spice Paprika, cayenne,
curry powder, mustard mixes or rubs, chives, cinnamon, coriander,
28 healthyfood.com powder, mustard coriander, cumin, cumin, fennel seeds
seeds, garam masala ginger, saffron, star and Moroccan spice
and paprika. anise and turmeric. mixes or rubs.

Paprika Curry 5spice
powder 1 Be caref
The paprika you might when u
have been familiar with This is not powdered add more
is mild in flavour and curry leaves, but a
often used simply to mixture of spices used 2the taste ,
add a touch of colour to make curries and Some
to dishes. In recent sauces. Curry powder the en
years, we’ve been was invented in the but other
introduced to Spanish 18th century by Indian
smoked paprika, which cooks working for like cumin. As a general rule, add
has an intense, smoky British households
flavour and aroma. to introduce these spices early in the cooking process,
Although pricier, it’s foreigners to local
worth having in your flavours. As well as 3such as when softening onions.
pantry because just being used to make Making a spice rub is a good
a small amount can tasty curries, they way to add flavour to grilled
transform dishes are great for adding meats or a roast. Combine your spice
ranging from soups flavour to dressings,
to roasts, giving them sauces and soups. blend with a pinch of salt, then rub
a delicious, smoky
barbecue flavour. Dried chilli it all over the surface of the meat.
flakes or
powder Cook gently, unless you’re going

Add dried chilli flakes 4for a ‘blackened’ style!
to sauces and pasta ‘Spicy’ and ‘hot’ are not the
dishes just at the end same thing. If you’re trying to
of cooking to give convert a bland eater to spiced
them a dash of heat.
Ground chilli powder dishes, go easy on the chilli, and use
is another easy way
to add heat to dishes. aromatic spices instead to get them

5used to new flavours.
Regularly check what spices you
have in your pantry. Spices lose
flavour over time so anything more

than a year old should go!

PORK FISH TOFU EGGS

Pair wi h… Pair wi h… Pair wi h… Pair wi h…

Caraway, cloves Mexican spice mixes, Chilli, fresh ginger Chilli, paprika and
and black pepper. cumin, turmeric, fresh and lemongrass. black pepper.
ginger and garlic.

SEPTEMBER 2021 HEALTHY FOOD GUIDE 29

live well

NO APPETITE?

duHtrroiwenatgotemcaatewnnecltler

Chemotherapy and radiotherapy kill cancer cells, but also cause
nausea, loss of appetite and changes to taste. HFG reveals
how to overcome these side effects while navigating
one of life’s biggest challenges.

30 healthyfood.com

With few families these sDiedaleingewffitehcts
days not affected by Cancer treatment side effects vary depending
cancer in some way, on the type of treatment a person undergoes.
dealing with cancer treatment Try these practical tips for coping with some
and surgery is a common health of the more commonly experienced ones.
issue. The treatment puts your
Words: Charlotte Graydon & Brooke Delfino. Photography: iStock. body under a lot of stress, so COMMON SIDE EFFECT
it’s important to get optimal SIDE EFFECTS
energy (kilojoules) from the OF TREATMENT Fatigue
foods you eat, as well as meet
your increased protein needs. ● Extreme and constant tiredness — that often
doesn’t improve with rest — can affect your
But this can be difficult to Poor appetite appetite. It can also affect your motivation
do. The cancer itself can cause and weight loss to prepare nutritious meals.
problems such as fatigue,
anxiety, depression and feeling ● SOLUTIONS
full quickly. In fact, weight
loss is often the first cancer Fatigue ➜ Plan ahead for when you’re too tired to
symptom people notice, and cook. Prepare food in advance and store
is experienced by up to 80 per ● in single-serve portions in the freezer.
cent of people with cancer.
Changes in ➜ Shop online for groceries if you don’t
Cancer treatments can also taste and smell have the energy to go to the supermarket.
affect your ability to eat well.
Radiotherapy and chemotherapy ● ➜ Ask for help and accept offers from family
often cause changes to taste and friends with grocery shopping and
and smell, as well as nausea, Chewing and preparing nutritious meals.
pain, diarrhoea and mucositis swallowing
(inflammation and ulceration of problems ➜ Use meal services such as Meals on Wheels
the lining of the digestive tract). or other food delivery companies that
Surgery undertaken for cancer ● bring pre-prepared food to your door.
may also interfere with the
absorption of nutrients. Dry mouth, ➜ Have meals together with others, as this
nausea and will encourage your appetite, particularly
One of the key things to when you are feeling too tired to eat.
remember is that this is not vomiting
the time to deliberately try and
lose weight, regardless of your ●
weight prior to being diagnosed.
Your aim should be to remain Constipation
the same weight throughout
treatment so your body can ●
cope better with treatment
and recover faster. Diarrhoea

●

Other types of
bowel irritation

●

Heartburn

SEPTEMBER 2021 HEALTHY FOOD GUIDE 31

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SIDE EFFECT 1 in 4 SIDE EFFECT

Taste & people with Reduced
smell changes cancer are appetite
malnourished
These are usually temporary This is one of the most common
but can linger for a few weeks side effects, and can result from
after treatment finishes. One a combination of the cancer
common complaint is not being treatment making you feel
able to stomach meat or meat unwell, being fatigued and
products. Because your protein generally feeling low.
requirements are higher during
cancer treatment, if you can’t SOLUTIONS
eat meat make sure your meals
include cheese, tofu, kidney ➜ Eat little and often, for
beans, eggs, fish and other example, every two to three
protein-rich foods. hours. Large meals can
put you off, reducing your
SOLUTIONS appetite even further.

➜ Marinate meat to alter its ➜ Drink high-kilojoule
taste. Experiment with spices, liquids such as milkshakes,
herbs and lemon juice or use smoothies and juices. Have
a store-bought marinade. these after or between meals,
rather than just before.
➜ Sprinkle a little sugar
over bitter or salty foods. ➜ Keep food on hand that’s
easy to eat, such as soup,
➜ Add a pinch of salt to macaroni cheese and
overly sweet foods. canned spaghetti.

32 healthyfood.com ➜ Eat what you feel like, when
you feel like it. For example,
have cereal for dinner or eat a
main meal at lunchtime.

SIDE EFFECT SIDE EFFECT SIDE EFFECT

D&edhryydmraotiuotnh Nausea Diarrhoea

Drinking sufficient fluids is Feeling sick is not a Some chemotherapy drugs
especially important during pleasant sensation and can cause bouts of diarrhoea.
cancer treatment. Using a you can be nauseous with Diarrhoea can also be a
straw can help you keep or without vomiting. side effect of radiotherapy
up your liquid intake. to the pelvic area.
SOLUTIONS
SOLUTIONS SOLUTIONS
➜ Take anti-nausea
➜ Keep bottles of water, juice medication as directed ➜ Drink plenty of fluids to
or ginger ale on hand to sip by your doctor. prevent dehydration. Aim
on regularly during the day. for at least eight glasses a
➜ An empty stomach makes day of diluted juices, flat soft
➜ Eat broths and ice-blocks nausea worse, so eat small drinks, weak tea, nutritional
to boost your fluid intake. amounts of food regularly. supplements, vegetable
Try snacking on nuts, muesli juices or broths.
➜ Drink lemonade or orange- bars and plain crackers.
flavoured soft drinks as tart ➜ Avoid caffeinated drinks.
flavours can help to increase ➜ If you can, avoid cooking
saliva production. smells — a great excuse to ➜ Avoid spicy, fatty or very
delegate the cooking to sweet foods.
➜ Moisten foods with sauces, someone else!
spreads, gravy or dressings. ➜ If you’re recovering from
Take a sip of fluid with every ➜ Limit the amount of fried a bout of diarrhoea, bland
mouthful to help with chewing and fatty foods you eat foods such as banana, rice,
and swallowing. Don’t drink because these foods can toast and apples tend to
large amounts with meals as often make you feel worse. be better tolerated.
this can affect your appetite.
➜ Chilled foods or those at ➜ Talk to your nurse or
room temperature tend to doctor because there are
have less aroma, so are less many medications that can
likely to cause nausea. ease diarrhoea.

➜ Forget about traditional
mealtimes. Eat at whatever
time you’re feeling your best.

Other side e ects

If you become constipated, keep up your fluids
and maintain a good intake of fibrous foods
(whole grains, legumes, fresh fruit and veg).
If your mouth is sore due to mucositis, soften
the texture of foods (by blending, pureeing,
finely chopping and mincing) to make them
more palatable. You might also need high-
energy supplement drinks to ensure you’re
getting enough kilojoules and protein.

SEPTEMBER 2021 HEALTHY FOOD GUIDE 33

live well

maxiHmowumto gnetutrition
Your metabolism increases when you have cancer, so
WHAT IS it’s essential to boost your protein and kilojoule
MALNUTRITION? intake to aid recovery. Try these easy ways.

Malnutrition is when Eat more protein intake. Do this ➜ If you can’t stomach
a person isn’t eating kilojoules by add six tablespoons meat, eat vegetarian
enough food or the of skim milk powder patties, kidney beans
right type of foods. Add kilojoule-rich to a litre of milk. and lentil dishes.
Sometimes absorption ingredients, such as ➜ Add full-cream milk, ➜ Eat creamy pastas,
issues in the digestive olive oil, butter and milk powder, full-fat soups and lasagnes
system can also cause cheese, to the foods yoghurt, cheese and instead of tomato-
malnutrition. People you’re already eating. ice-cream to meals. based versions.
with cancer frequently This may seem to go ➜ Get as many ➜ Snack on yoghurt
don’t get enough against all the healthy kilojoules as you can topped with fresh
energy and essential eating advice you’ve from fluids: have milky fruit and nuts.
nutrients, which can heard, but the most beverages like Milo,
cause unplanned important thing you soups, juices, cordials Drink extra
weight loss. Around can do during cancer and soft drinks. nutrients
one in four people treatment is keep
who have cancer are your weight steady. Include Try the specifically
malnourished, which protein in designed, ready-to-
can detrimentally Adding these all meals drink supplement
affect their cancer ingredients to what & snacks drinks, such as
treatment. If you’re you’re already eating Sustagen, Resource
malnourished, your means you won’t need Protein helps your and Ensure, available
recovery time and to increase the amount body recover from from pharmacies.
length of stay in of food you eat, which cancer treatment and The Sustagen and
hospital will also be can be difficult if your surgery. To include Ensure Plus powders
longer, so it’s really appetite is diminished. high-protein foods (also available from
important you focus Try the following: every time you eat: pharmacies) can be
on getting the right ➜ Add a liberal ➜ Add peanut butter mixed with milk or
nutrition while you spread of butter to or ricotta to toast water to drink, or
are undergoing toast, vegetables and and crackers. sprinkled over ice-
cancer treatment. mashed potato, as well ➜ Make a quick and cream, custard and
as a good drizzle of easy breakfast with rice puddings to eat.
34 healthyfood.com olive oil while cooking. baked beans or eggs
➜ Include avocado and cheese on toast. Talk to your dietitian,
(sliced or mashed) ➜ Add flavoured nurse or doctor to
in sandwiches. cans of tuna to pastas check these drinks are
➜ Make a high-protein and sandwiches. suitable for you. You
‘super’ milk to boost may also qualify for a
your kilojoule and subsidy on their cost.



1800 638 363 changsasianfood changsasianfood

cook FRESH

diabetes-friendly pasta | delicious breakfast oats | tasty family favourites

Healthy at home

From pizza to pad Thai,
we show you how to make
popular takeaway dishes
at home. Your family food
budget will also love our
meals that feed four for less
than $15. And spoil Dad this
Father’s Day with revamped
apple crumble! 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.

Ham, tomato &
zucchini pizzas

(See recipe p62)

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

1P,a2s,3ta!

Take one pasta shape and transform it into three
different but equally delicious, diabetes-friendly meals.

38 healthyfood.com

cook fresh

Recipes: Chrissy Freer. Photography: Jeremy Simons. Styling: Berni Smithies. Food prep: Vikki Moursellas. cook’s tip HIGH Sugars 10.2g
Fibre 11.8g
For a flavour boost, add PROTEIN Sodium 498mg
finely sliced fresh red Calcium 134mg
chilli or some freshly PER SERVE Iron 5.2mg

grated ginger to 1753kJ/419cal
the dressing. Protein 21.3g
Total fat 12.3g
1 Sat fat 2g
Carbs 48.7g
Satay tofu
pasta salad with
sugar snap peas

(See recipe p42)

SEPTEMBER 2021 HEALTHY FOOD GUIDE 39

cook fresh

2

Pasta with chicken,
cherry tomatoes,
balsamic & capers

(See recipe p42)

FULL OF
FLAVOUR

HIGH Sugars 9.1g
Fibre 11.1g
PROTEIN Sodium 188mg
Calcium 158mg
PER SERVE Iron 4.4mg

1842kJ/441cal
Protein 35.7g
Total fat 9.6g
Sat fat 2.3g
Carbs 47.1g

40 healthyfood.com

3 Using wholemeal or
spelt pasta makes
Chickpea, roasted these meals high in
capsicum & fibre & low GI

broccoli pasta

(See recipe p42)

HIGH

PROTEIN

PER SERVE Sugars 3.9g
Fibre 11.1g
1790kJ/428cal Sodium 91mg
Protein 21.3g Calcium 164mg
Total fat 9.2g Iron 4.5mg
Sat fat 2.2g
Carbs 59.4g

SEPTEMBER 2021 HEALTHY FOOD GUIDE 41

cook fresh

SATAY TOFU PASTA PASTA WITH CHICKEN, CHICKPEA, ROASTED
SALAD WITH SUGAR CHERRY TOMATOES, CAPSICUM & BROCCOLI
SNAP PEAS (p39) BALSAMIC & CAPERS (p40) PASTA (p41)
Serves 4 Prep time 10 mins Serves 4 Prep time 10 mins Serves 4 Prep time 10 mins
Cook time 15 mins Cost Cook time 15 mins Cost per Cook time 15 mins Cost per
per serve $2.95 serve $4.50 serve $2.90
diabetes friendly vegetarian diabetes friendly diabetes friendly vegetarian

240g wholemeal or spelt pasta 240g wholemeal or spelt pasta 240g wholemeal or spelt pasta
200g sugar snap peas, sliced 300g green beans 300g broccoli, cut into florets
1 x 200g packet satay 1 tablespoon extra-virgin 1 tablespoon extra-virgin

marinated tofu, cut into cubes olive oil olive oil
200g shredded carrot 400g skinless chicken breast 2 garlic cloves, crushed
100g baby spinach and ½ lemon, zested, juiced, plus
fillet, thinly sliced
rocket leaves 3 garlic cloves, thinly sliced extra lemon wedges, to serve
1½ tablespoons reduced-salt 1 large yellow capsicum, 1 x 400g can no-added-salt

soy sauce thinly sliced chickpeas, rinsed, drained
1 tablespoon mirin 1 x 400g can no-added-salt 200g store-bought roasted red
1 tablespoon peanut butter
2 tablespoons roasted unsalted cherry tomatoes capsicum (not in oil), sliced
2 teaspoons balsamic vinegar 120g baby spinach leaves
peanuts, chopped, to serve 1 tablespoon baby capers, ¹⁄³ cup (80g) reduced-fat ricotta,

1 Cook pasta according to rinsed, drained to serve
packet instructions or until al Fresh basil leaves, to serve
dente, adding sugar snap peas Grated parmesan, to serve 1 Cook pasta according to
for the last 2 minutes of cooking packet instructions or until al
time. Refresh under cold running 1 Cook pasta according to dente, adding broccoli for last
water. Drain. packet instructions or until al 2 minutes of cooking time. Drain.
2 Place cooled pasta and sugar dente, adding beans for last 2 2 Meanwhile, heat oil in a large
snap peas in a large serving minutes of cooking time. Drain. frying pan over medium heat.
bowl. Add tofu, carrot, baby 2 Meanwhile, heat half the oil in Add garlic and half the lemon
spinach and rocket. a large non-stick frying pan over zest and cook, stirring, for 30
3 Place soy sauce, mirin and high heat. Add chicken and seconds or until fragrant. Add
peanut butter in a small bowl, cook, stirring, for 2–3 minutes or chickpeas and capsicum and
whisking to combine. Add a until golden. Transfer to a plate. cook, stirring, for 2 minutes
teaspoon or two of warm water 3 Reduce heat to medium. or until warmed through.
if dressing is too thick, then pour Add remaining oil, garlic and 3 Add cooked pasta, broccoli
over pasta salad, tossing well to capsicum and cook, stirring, for and baby spinach, tossing until
combine. Serve salad sprinkled 2–3 minutes or until softened. combined and spinach is just
with chopped peanuts. Add tomatoes, balsamic and wilted. Divide pasta among
capers and simmer for 5 minutes. serving bowls. Top with dollops
Return chicken to pan and of ricotta and remaining lemon
simmer for a further 2 minutes or zest. Season with freshly ground
until chicken is warmed through. black pepper and lemon juice
4 Add hot pasta and beans to to taste. Serve with lemon
pan, tossing to combine. Serve wedges on the side.
topped with basil, parmesan and
freshly ground black pepper.

42 healthyfood.com

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in every bottle?

Cold Pressed, Extra Virgin
Avocado Oil.

Brimming with healthy monounsaturated
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or sweet dishes! Available nationwide across
Australian and New Zealand supermarkets.
www.groveavocadooil.com.au

cook fresh

you’ll need… BUDGET

RED CURRY PASTE 5ppmanic!FsRpIEeNciDaLlY
Feed your family of four for less
LEAN PORK MINCE 20 than $15 per meal with these
quick and easy dinners.
LIME mins
MONDAY
MICROWAVABLE BROWN RICE
Pork larb with steamed bok choy
BABY BOK CHOY
Serves 4 Cost per serve $3.50 TOTAL $14.10
plus üdairy free ügluten free üdiabetes friendly

+ red onion 2 tablespoons gluten-free 1 Heat 1 tablespoon olive oil in a
+ red capsicum red curry paste large non-stick frying pan or wok
+ fresh mint & coriander over high heat. Add curry paste
44 healthyfood.com 400g lean pork mince and cook, stirring, for 1 minute
1 small red onion, thinly sliced or until fragrant.
1 red capsicum, thinly sliced 2 Add mince and cook, breaking
1 tablespoon lime juice, plus up lumps with a wooden spoon,
for 4–5 minutes or until browned.
lime wedges to serve Add red onion and capsicum
½ cup loosely packed fresh and cook, stirring, for 2 minutes.
Remove pan from heat. Stir
mint leaves, roughly torn, through lime juice and herbs.
plus extra to garnish 3 Steam bok choy for 3 minutes
½ cup loosely packed fresh or until tender. Meanwhile,
coriander leaves heat rice according to packet
2 large bunches baby bok choy instructions. Serve pork larb with
2 x 250g pouches microwavable rice, bok choy and lime wedges,
low-GI brown rice and garnished with extra mint.

cook’s tip

If you want to add extra
heat to this dish, serve it

sprinkled with sliced
fresh red chilli.

HIGH Sugars 10.2g
Fibre 10.4g
PROTEIN Sodium 460mg
Calcium 173mg
PER SERVE Iron 4.7mg

2005kJ/480cal
Protein 29.2g
Total fat 15.1g
Sat fat 3.5g
Carbs 52.4g

SEPTEMBER 2021 HEALTHY FOOD GUIDE 45

cook fresh

cook’s tip

For a high-fibre twist on
Hawaiian-style pizza, add
some chopped lean ham

& canned pineapple
pieces (drained) to

this recipe.
46 healthyfood.com

BUDGET

FsRpIEeNciDaLlY

you’ll need…

30mins CHERRY TOMATOES

TUESDAY FOUR BEAN MIX

Meat-free Mexican pizzas WHOLEMEAL PITA BREAD

Serves 4 Cost per serve $2.25 TOTAL $8.95 REDUCED-FAT CHEESE
üdiabetes friendly üvegetarian
AVOCADO
1 small red onion, thinly sliced 1 Preheat oven to 240ºC. Warm
1 x 250g punnet cherry two baking trays in oven. plus
2 Heat 2 teaspoons olive oil in
tomatoes, halved a large saucepan over medium- + red onion
1 x 400g can no-added-salt high heat. Add onion and cook, + mild salsa
stirring, for 5 minutes or until + fresh coriander
four bean mix softened. Add tomatoes and
4 small wholemeal pita breads beans, reduce heat to low and
125g mild salsa simmer for 5 minutes or until
½ cup (60g) grated reduced-fat tomatoes have softened.
3 Meanwhile, top pita breads
cheese with salsa and two thirds of the
1 small avocado, roughly cheese. Top with bean mixture
and remaining cheese. Transfer
chopped pizzas to warmed trays and bake
¼ cup loosely packed fresh for 8–10 minutes or until bases
are crisp and cheese is melted.
coriander leaves 4 Top each pizza with avocado
and coriander, then cut into
quarters and serve immediately.

HIGH

PROTEIN

PER SERVE Sugars 7.1g
Fibre 14.7g
1832kJ/438cal Sodium 411mg
Protein 20.8g Calcium 217mg
Total fat 11.2g Iron 4.5mg
Sat fat 3.5g
Carbs 56.4g

SEPTEMBER 2021 HEALTHY FOOD GUIDE 47

BUDGET

FsRpIEeNciDaLlY

you’ll need…

BROCCOLI 20

CHICKEN BREASTS mins

HONEY WEDNESDAY

REDUCED-SALT TAMARI Honey soy chicken & cashew stir-fry

CASHEWS Serves 4 Cost per serve $3.50 TOTAL $13.95
üdairy free ügluten free üdiabetes friendly
plus
2 large carrots, cut into 1 Lightly spray a large non-stick
+ carrots matchsticks frying pan or wok with olive oil
+ green capsicum and heat over high heat. Add
+ microwavable white rice 1 large green capsicum, thinly vegetables and cook, stirring,
48 healthyfood.com sliced for 2–3 minutes or until tender.
Transfer to a bowl and set aside.
1 small head broccoli, cut into 2 Lightly re-spray pan with olive
small florets oil. Add chicken and cook,
stirring, for 3–4 minutes or until
500g skinless chicken breasts, browned. Add honey, tamari and
cut into strips cooked vegetables and cook,
stirring, for 2 minutes or until
3 tablespoons honey sauce is bubbling and chicken
2 tablespoons reduced-salt, is cooked through.
3 Heat rice according to packet
gluten-free tamari instructions. Add cashews to
2 x 250g pouches stir-fry, then serve with rice.

microwavable low-GI white
rice, to serve
2 tablespoons unsalted
cashews

HIGH Sugars 26.7g
Fibre 9.6g
PROTEIN Sodium 498mg
Calcium 75mg
PER SERVE Iron 2.3mg

2030kJ/486cal
Protein 37.8g
Total fat 9.3g
Sat fat 2.5g
Carbs 57.8g

cook fresh

cook’s tip

Want to give this stir-fry
extra flavour? Add a

teaspoon each of crushed
ginger & crushed
garlic in step 2.

SEPTEMBER 2021 HEALTHY FOOD GUIDE 49

cook fresh

cook's tip

For best results, defrost
the seafood marinara mix
gradually by placing what
you need in a bowl, then

thawing in the fridge
overnight.

50 healthyfood.com