Healthy Food Guide AU 09.2021

BUDGET

FsRpIEeNciDaLlY

you’ll need… 25

FETTUCCINE mins
GARLIC
THURSDAY
SEAFOOD MARINARA MIX
ZUCCHINI NOODLES Lemon, garlic & chilli
RED CHILLI fettuccine marinara

plus Serves 4 Cost per serve $3.15 TOTAL $12.70
üdairy free
+ cherry tomatoes
+ lemon juice 250g fettuccine 1 Cook pasta according to
+ fresh flat-leaf parsley 3 garlic cloves, finely chopped packet instructions. Drain,
350g frozen seafood marinara reserving a little cooking water.
Return drained pasta and
mix, defrosted reserved water to pan. Drizzle
1 x 250g punnet cherry with 1 tablespoon olive oil and
keep warm over low heat.
tomatoes, quartered 2 Heat 1 tablespoon olive oil in
Juice of 1 lemon a non-stick frying pan over high
250g zucchini noodles (or heat. Add garlic and seafood mix
and cook for 3–4 minutes or until
2 large zucchini, spiralised) seafood is hot. Transfer mix to a
1 long red chilli (optional), plate. Add tomatoes to pan and
cook for 3–4 minutes or until
finely chopped tomatoes start to blister.
3 tablespoons chopped fresh 3 Transfer tomatoes to pasta.
Add seafood, lemon juice and
flat-leaf parsley zucchini noodles, tossing well
to combine. Add chilli, if using.
Enjoy a light Cook for 1–2 minutes or until hot.
seafood pasta Divide among serving bowls and
flavoured with serve garnished with parsley.
sweet cherry
HIGH
tomatoes,
fragrant garlic PROTEIN
& fresh herbs
PER SERVE Sugars 3.7g
Fibre 5.3g
1844kJ/441cal Sodium 222mg
Protein 27.4g Calcium 88mg
Total fat 13.7g Iron 2.5mg
Sat fat 2.4g
Carbs 48.2g

SEPTEMBER 2021 HEALTHY FOOD GUIDE 51

BUDGET

FsRpIEeNciDaLlY

you’ll need…

QUINOA 30

KORMA CURRY PASTE mins

CAULIFLOWER FRIDAY

CANNED CHICKPEAS Pumpkin, cauliflower &
spinach curry with quinoa
PUMPKIN
Serves 4 Cost per serve $2.90 TOTAL $11.65
plus üdairy free ügluten free üvegetarian üdiabetes friendly

+ red onion 1 cup quinoa 3–4 minutes or until light golden.
+ canned tomatoes 1 red onion, cut into thin Add curry paste and cook,
+ baby spinach leaves stirring, for a further minute
52 healthyfood.com wedges or until fragrant.
1½ tablespoons gluten-free 3 Add tomatoes, cauliflower,
chickpeas, pumpkin and ½ cup
korma curry paste water, stirring well to combine.
1 x 400g can no-added-salt Bring mixture to the boil, then
reduce heat to low. Cover and
diced tomatoes simmer for 15 minutes or until
400g cauliflower, cut into vegetables are tender but still
crisp. Add a little more water if
florets mixture becomes too thick.
1 x 400g can no-added-salt 4 Remove curry from heat. Add
spinach, stirring through until
chickpeas, rinsed, drained just wilted. Divide quinoa
500g pumpkin, cut into among four serving bowls.
Top with curry and serve.
2cm cubes
150g baby spinach leaves PER SERVE Sugars 16.7g
Fibre 15.0g
1 Rinse quinoa a few times, then 1879kJ/449al Sodium 293mg
place in a large saucepan with Protein 18.4g Calcium 164mg
1 cup cold water. Bring to the Total fat 12.6g Iron 5.7mg
boil over high heat, then reduce Sat fat 3.2g
heat to low. Cover and simmer Carbs 58.5g
for 12–15 minutes or until water
has evaporated.
2 Meanwhile, heat 1 tablespoon
olive oil in a non-stick frying pan
or wok over medium-high heat.
Add onion and cook, stirring, for

Recipes: Sarah Swain, Liz Macri, Chrissy Freer & Brooke Delfino.
Photography: John Paul Urizar. Styling: Michaela Le Compte. Food Prep: Dixie Elliott.

cook fresh

5 serves
of veg!

SEPTEMBER 2021 HEALTHY FOOD GUIDE 53

seSnwseaettions
Transform high-fibre oats into dishes of delight
with these flavour-packed breakfast ideas.

Dark chocolate orange oats

Serves 1 Prep time 10 mins Cook time 5 mins Cost per serve $2.80
vegetarian

½ orange, cut crossways 1 Peel one wide strip of rind from orange half
½ cup traditional rolled oats and place in a saucepan, along with oats, milk,
²⁄³ cup milk cocoa powder, maple syrup and ½ cup water,
3 teaspoons cocoa powder, over medium heat. Cook, stirring, for 5 minutes
or until porridge thickens and starts to boil.
sifted Transfer to a serving bowl.
2 teaspoons maple syrup 2 Remove pith and skin from orange half and
1 mandarin, peeled, segmented slice crossways. Arrange orange and mandarin
1 tablespoon passionfruit pulp over porridge. Drizzle with passionfruit pulp and
10g dark chocolate (optional) serve scattered with chocolate (if using) and mint.
Fresh mint leaves, to serve

PER SERVE Sugars 34.4g
Fibre 10.8g
1904kJ/456cal Sodium 99mg
Protein 17.6g Calcium 287mg
Total fat 12.1g Iron 3.8mg
Sat fat 5.4g
Carbs 64g

54 healthyfood.com

cook fresh

cook’s tip Fresh citrus pairs
perfectly with rich &
If you prefer, replace the
passionfruit pulp in step warm chocolate

2 with a handful of
fresh blueberries

instead.

Recipes: Liz Macri. Photography: John Paul Urizar. Styling: Michaela Le Compte. Food prep: Dixie Elliott. great for
bones!

SEPTEMBER 2021 HEALTHY FOOD GUIDE 55

Enjoy the delicious
flavours of apple pie in
a healthy bowl of oats

cook’s tip

You can use quick-cook
oats in step 1. Cook one
small sachet (½ cup) with

the milk & vanilla in
the microwave for

90 seconds.
56 healthyfood.com

cook fresh

sweet &
filling

Apple pie oats

Serves 1 Prep time 10 mins Cook time 5 mins Cost per serve $1.90
vegetarian diabetes friendly

½ cup traditional rolled oats 1 Place oats, milk, vanilla and ½ cup water in a
²⁄³ cup milk saucepan over medium heat and cook, stirring
½ teaspoon vanilla extract with a wooden spoon, for 5 minutes or until
1 tablespoon pecans, coarsely porridge thickens and starts to boil. Transfer
to a serving bowl.
chopped 2 Place pecans in a small bowl. Sprinkle with
Pinch ground cinnamon cinnamon, tossing to combine. Arrange apple,
½ Pink Lady apple, cored, thinly yoghurt and raspberries over porridge, then
serve scattered with pecans.
sliced
1 tablespoon reduced-fat

Greek-style yoghurt
6 fresh raspberries

PER SERVE Sugars 21.8g
Fibre 8.5g
1683kJ/403cal Sodium 93mg
Protein 17g Calcium 275mg
Total fat 13.3g Iron 2mg
Sat fat 2.8g
Carbs 49.4g

SEPTEMBER 2021 HEALTHY FOOD GUIDE 57

Make
ahead!

Overnight espresso oats

Serves 1 Prep time 5 mins plus overnight chilling Cost per serve $1.55
vegetarian diabetes friendly

½ cup traditional rolled oats 1 Place oats, milk, maple syrup and coffee in
²⁄³ cup milk, plus extra to thin a bowl, stirring to combine. Cover and chill in
2 teaspoons maple syrup fridge overnight.
2 tablespoons prepared coffee, 2 Add extra milk to loosen mixture, if required.
Transfer mixture to a serving glass, then sprinkle
plus extra to serve over coconut, cacao and chia seeds. Serve
1 tablespoon coconut flakes drizzled with extra coffee.
1 teaspoon cacao nibs
½ teaspoon black and white

chia seeds

PER SERVE Sugars 21.7g
Fibre 5.1g
1585kJ/379cal Sodium 108mg
Protein 15g Calcium 251mg
Total fat 11.6g Iron 2mg
Sat fat 4g
Carbs 51.5g

58 healthyfood.com

cook fresh

Get your morning
energy hit with these
coffee-inspired oats

cook’s tip

Double or triple the
quantities in step 1, then
store in batches in the fridge,
ready to enjoy for breakfast

a couple of mornings
in a row.

SEPTEMBER 2021 HEALTHY FOOD GUIDE 59

cook fresh

4Fabfakeaways Recipes: Liz Macri. Photography: Jeremy Simons. Styling: Berni Smithies. Food prep: Vikki Moursellas.
Why splash out on takeaway meals when you
can make tastier, healthier versions at home?

Smoky fish dogs

Serves 4 Prep time 10 mins Cook time 5 mins Cost per serve $4.60
diabetes friendly

¼ cup plain flour 1 Place flour and paprika in a large bowl. Add fish,
1 teaspoon smoked paprika, tossing to coat. Heat oil in a large frying pan over
medium-high heat. Add fish and cook for 2 minutes
plus extra, to serve each side or until golden and cooked through.
400g firm white fish fillets, 2 Meanwhile, remove cranberry sachet from
broccoslaw kit, reserving for another use. Place
cut into long thin strips broccoslaw, supplied dressing, carrot and juice
2 tablespoons olive oil in a large bowl, tossing well to combine.
1 x 350g packet broccoslaw kit 3 Place seafood sauce and 1 tablespoon water
1 x 200g packet shredded in a small jug, mixing to combine.
4 Fill rolls with half the slaw mixture, then top with
carrot fish. Drizzle over seafood sauce and sprinkle with
2 tablespoons lemon juice extra paprika. Add baby spinach to remaining slaw
¼ cup parsley, dill & tarragon mixture. Serve fish dogs with spinach salad and
lemon wedges on the side.
seafood sauce
4 crusty wholegrain rolls, split
60g baby spinach leaves
Lemon wedges, to serve

60 healthyfood.com

READY IN
15 mins

HIGH Sugars 10.8g
Fibre 8.2g
PROTEIN Sodium 581mg
Calcium 108mg
PER SERVE Iron 2.6mg

2039kJ/488cal
Protein 26.9g
Total fat 26.5g
Sat fat 4.5g
Carbs 31.2g

SEPTEMBER 2021 HEALTHY FOOD GUIDE 61

3 serves Ham, tomato
of veg! & zucchini pizzas

PER SERVE Sugars 8.2g Serves 4 Prep time 15 mins
Fibre 7.5g Cook time 15 mins Cost
1205kJ/288cal Sodium 772mg per serve $4.35
Protein 17.2g Calcium 267mg diabetes friendly
Total fat 10.4g Iron 4.2mg
Sat fat 4.1g 2 large wholemeal Lebanese
Carbs 27.5g bread rounds

¹⁄³ cup no-added-salt
tomato paste

²⁄³ cup (80g) reduced-fat
grated cheese

1 zucchini, thinly sliced
100g shaved ham, roughly torn
250g cherry tomatoes, halved
2 tablespoons basil pesto
1 tablespoon lemon juice
1 x 290g packet Italian-style

salad kit
¹⁄³ cup loosely packed

fresh basil leaves
Mixed salad leaves, to serve
1 teaspoon extra-virgin olive

oil, to serve

1 Preheat oven to 200°C. Line
2 baking trays with baking paper.
2 Place bread on trays. Spread
with paste, then sprinkle with half
the cheese. Top with zucchini,
ham and tomatoes. Sprinkle with
remaining cheese, then bake
for 12 minutes or until bases
are crisp and cheese is golden.
3 Meanwhile, combine pesto
and juice in a small bowl. Make
salad according to kit instructions.
4 Drizzle pizzas with pesto mix,
then scatter over basil. Serve
pizzas with mixed salad leaves
dressed with olive oil.

62 healthyfood.com

cook fresh

Almost fried
chicken

(See recipe overleaf)

cook’s tip

Instead of buttermilk,
you can use 2 eggs beaten
with 1 tablespoon of cold

water, then skip the
standing process
in step 1.

HIGH

PROTEIN

PER SERVE Sugars 18.6g
Fibre 9.6g
2688kJ/643cal Sodium 232mg
Protein 45.2g Calcium 321mg
Total fat 18.5g Iron 4.7mg
Sat fat 5.4g
Carbs 68.4g

SEPTEMBER 2021 HEALTHY FOOD GUIDE 63

cook fresh

Chicken & prawn pad Thai

Serves 4 Prep time 15 mins Cook time 15 mins Cost per serve $4.25
dairy free

200g rice stick noodles 1 Cook noodles according to packet instructions.
1 tablespoon olive oil Drain and set aside.
1 chicken breast fillet, 2 Heat half the oil in a large non-stick frying pan
over high heat. Add chicken and prawns and cook,
thinly sliced stirring, for 4 minutes or until cooked through.
200g peeled raw prawns, Transfer to a bowl. Add egg to pan and cook,
stirring to break up, for 1 minute or until set.
tails removed Transfer to bowl with chicken and prawns.
2 eggs, lightly beaten 3 Heat remaining oil in pan over medium-high heat.
1 red capsicum, thinly sliced Add capsicum and broccolini and cook, stirring, for
1 bunch broccolini, cut 5 minutes or until almost tender. Add noodles and
paste, tossing to combine. Return chicken, prawns
into thirds and egg to pan. Add juice, two-thirds of the sprouts
¹⁄³ cup pad Thai stir-fry paste and two-thirds of the onion and cook, stirring, for
1 lemon, ½ juiced, ½ cut into 4 minutes or until heated through and combined.
4 Divide among bowls. Top with remaining sprouts,
wedges, to serve onion and peanuts. Serve with lemon wedges.
150g bean sprouts
3 spring onions, thinly sliced
2 tablespoons unsalted roasted

peanuts, roughly chopped

Almost fried chicken (p63)

Serves 4 Prep time 10 mins Cook time 35 mins Cost per serve $3.55

4 chicken thigh cutlets, skin 1 Preheat oven to 220°C. Line 2 baking trays with
removed baking paper. Place chicken and buttermilk in a
bowl. Stand until required.
600ml buttermilk 2 Place potato wedges on one prepared tray.
700g sweet potatoes, cut into Lightly spray with oil, then bake for 35 minutes
or until golden and tender.
1cm-thick wedges 3 Meanwhile, place flour, herbs, garlic powder,
¹⁄³ cup wholemeal flour dried onion, paprika and quinoa in a large bowl.
1 tablespoon dried Italian herbs Remove chicken from buttermilk. Working with one
1 teaspoon garlic powder piece at a time, coat chicken in quinoa mixture,
1 teaspoon dried onion pressing quinoa into chicken to secure. Place
1 teaspoon smoked paprika chicken on remaining prepared tray, then bake for
1 cup quinoa flakes 30 minutes or until golden and cooked through.
120g baby leaf mix with carrot 4 Place salad mix, vinegar and oil in a bowl, tossing
to coat. Serve chicken and wedges with salad.
and beetroot
1 tablespoon balsamic vinegar
1 tablespoon olive oil

64 healthyfood.com

Chicken &
prawn pad Thai

high in
protein!

HIGH Sugars 11.6g
Fibre 5.2g
PROTEIN Sodium 667mg
Calcium 136mg
PER SERVE Iron 2.7mg

2020kJ/483cal
Protein 37.5g
Total fat 11.8g
Sat fat 2.7g
Carbs 54.5g

SEPTEMBER 2021 HEALTHY FOOD GUIDE 65

cook fresh

FATHER’S DAY

carupmplbele

Give Dad something to smile about on
his special day when you serve up this healthy,

revamped version of a classic dessert.

Hasselback apple & pecan crumble Recipe: Liz Macri. Photography: Mark O’Meara. Styling: Julz Beresford. Food prep: Kerrie Ray.

Serves 8 Prep time 15 mins Cook time 45 mins plus 10 mins cooling Cost per serve $1.25

8 large Pink Lady apples, 1 Preheat oven to 180°C. Place one apple half,
halved lengthways cut-side down, on a chopping board. Using a sharp
knife, make thin, evenly spaced cuts at 5mm
1 tablespoon caster sugar intervals to about two-thirds of the way through.
20g reduced-fat table spread, Repeat with remaining apple halves, then place
in a single layer in a large baking dish.
melted 2 Place sugar, table spread and cinnamon in a small
¼ teaspoon ground cinnamon bowl, mixing well to combine. Brush cinnamon
8 small scoops reduced-fat mixture over apples, cover with foil and bake for
30 minutes or until just tender. Remove dish from
vanilla ice-cream, to serve oven and allow apples to cool for 10 minutes.
3 Meanwhile, to make pecan crumble, place all
Pecan crumble ingredients in a mixing bowl. Using clean hands,
2 tablespoons caster sugar mix together until crumbs form.
40g reduced-fat table spread, 4 When cool enough to handle, carefully fan open
apple slices and scatter with pecan crumble. Bake
melted for a further 15 minutes or until golden. Serve
2 teaspoons plain flour warm, topped with a small scoop of ice-cream.
¹⁄³ cup (45g) finely chopped

pecan nuts
¼ teaspoon ground cinnamon

66 healthyfood.com

cook’s tip

If you can’t find Pink
Lady apples at your local
supermarket, you can use

Gala or Sundowner
apples instead.

good for
the gut

PER SERVE Sugars 41.3g
Fibre 4.5g
1326kJ/317cal Sodium 62mg
Protein 2.8g Calcium 53mg
Total fat 12.7g Iron 0.5mg
Sat fat 2.6g
Carbs 46.2g

SEPTEMBER 2021 HEALTHY FOOD GUIDE 67

cook fresh

maHkFeGover

Nu sabout satay
This healthier version of a favourite Asian noodle
dish is still full of flavour, fibre and protein.

Satay chicken noodles

Serves 4 Prep time 10 mins Cook time 15 mins Cost per serve $3.20
üdairy free üdiabetes friendly

375g thin hokkien noodles 1 Place noodles in a large heatproof bowl. Cover
2 teaspoons peanut oil with boiling water and stand for 5 minutes. Drain
600g skinless chicken breast and set aside.
2 Meanwhile, heat half the oil in a large frying pan
fillets, cut into strips or wok over high heat. Add chicken and cook,
1 large carrot, thinly sliced stirring, for 5–6 minutes. Transfer to a plate.
1 large red capsicum, thinly 3 Heat remaining oil in pan, then add carrot,
capsicum and beans and cook, stirring, for 5–6
sliced minutes. Return chicken to pan, then add noodles,
250g green beans, sliced tossing well to combine. Cook for 3 minutes or
until vegetables are almost tender.
diagonally 4 Meanwhile, place peanut butter, chilli sauce and
3 tablespoons no-added-salt- 2 tablespoons water in a small bowl, mixing well to
combine. Add to pan and cook, mixing to combine,
or-sugar peanut butter for 2–3 minutes. Divide satay noodles among four
¹⁄³ cup sweet chilli sauce bowls and serve garnished with coriander.
Fresh coriander leaves, to serve

68 healthyfood.com

why it's better

Our version has 85 per cent
less fat & 70 per cent less salt

than a regular satay made
with coconut cream. Our

satay also includes
more vegies.

HIGH

PROTEIN

3 serves PER SERVE
of veg!
Our version Regular version

2186kJ/523cal 4435kJ/1061cal

Protein 44.6g Protein 42g

Total fat 15.8g Total fat 61.9g

Sat fat 3.1g Sat fat 22.7g

Carbs 47.6g Carbs 82.2g

Sugars 23.9g Sugars 27.3g

Fibre 8.1g Fibre 4.8g

Sodium 503mg Sodium 1580mg

Calcium 84mg Calcium 61mg

Iron 2.2mg Iron 3.4mg

SEPTEMBER 2021 HEALTHY FOOD GUIDE 69

cook fresh

feed a
crowd!

faFvaomuriliytes
Stuck in a cooking rut? Jazz up your
weeknight repertoire with these fresh,
fast and flavoursome dinners!

70 healthyfood.com

cook’s tip

Using a cold baking dish
ensures all the meat fat has

pan-contact, instead of
curling away from searing

heat to create an
uneven brown.

Midweek rump

Serves 6 Prep time 15 mins Cook time 30 mins Cost per serve $7.10
ügluten free üdairy free üdiabetes friendly

4 pieces (1.4kg) lamb rump, toss in dish with lemon juice,
cap trimmed, but ask for 1 tablespoon oil, rosemary,
a sliver of fat to remain garlic and onion.
3 Nestle lamb on top of spuds,
500g baby potatoes, boiled then place dish in oven for
until tender, drained 20 minutes. Remove and
rest for 10 minutes while
1 tablespoon lemon juice you make the minty peas.
2 tablespoons olive oil 4 Blanch peas. Blitz half the
3 tablespoons rosemary leaves peas with salt, sugar, mint
4 garlic cloves, peeled, and remaining oil in a food
processor, or just mash with a
smashed fork (in which case you’ll need
1 small onion, sliced to chop the mint). Toss with
500g frozen baby peas whole peas.
1 teaspoon sea salt 5 Carve lamb into 1cm-thick
1 teaspoon sugar slices and serve with potatoes
Small handful fresh mint leaves and minty peas.

1 Preheat oven to 220°C. Place HIGH Sugars 5.5g
lamb, fat-side down, in a cold, Fibre 7.8g
flameproof baking dish (see PROTEIN Sodium 466mg
Cook’s tip), then sear over Calcium 56mg
medium-high heat for 10 PER SERVE Iron 9.4mg
minutes. You won’t need oil
as a lot of fat will render off. 2029kJ/485cal
2 Remove dish from heat and Protein 59.8g
transfer lamb to a plate. Tear or Total fat 16.7g
light smash baby spuds, then Sat fat 4.3g
Carbs 19.4g

SEPTEMBER 2021 HEALTHY FOOD GUIDE 71

cook fresh Tandoori chops
& rainbow
jewel salad

(See recipe p74)

HIGH Sugars 19.7g
Fibre 11.8g
PROTEIN Sodium 839mg
Calcium 151mg
PER SERVE Iron 6.4mg

1681kJ/402cal
Protein 29.3g
Total fat 20.4g
Sat fat 5.7g
Carbs 26.6g

72 healthyfood.com

Chorizo pan pasta 3 serves
of veg!
Serves 4 Prep time 15 mins
Cook time 15 mins Cost per HIGH Sugars 7.3g
serve $4.85 Fibre 11.5g
PROTEIN Sodium 724mg
1 red onion, roughly chopped Calcium 306mg
1 chorizo, sliced PER SERVE Iron 4.8mg
1 x 400g can white beans,
2406kJ/576cal SEPTEMBER 2021 HEALTHY FOOD GUIDE 73
rinsed, drained Protein 26.4g
½ bunch kale, stalks removed, Total fat 20.5g
Sat fat 6.2g
leaves torn Carbs 66.9g
4 garlic cloves, roughly

chopped
½ cup red wine vinegar
2 tablespoons olive oil
250g short pasta (such as

orecchiette)

Gremolata
½ cup (50g) grated parmesan
1 lemon, zested
1 kale leaf, finely shredded
1 teaspoon sea salt

1 Preheat oven to 200°C. Bring
a large saucepan of salted water
to the boil.
2 In a baking dish, massage
onion, chorizo, beans, kale and
garlic with vinegar and oil. Roast
for 15 minutes.
3 At the same time, cook pasta
until al dente. Drain, but keep a
cup of the cooking water.
4 Remove dish from oven, toss
in hot pasta and mix it all about
with a few slurps of reserved
pasta water.
5 Combine gremolata
ingredients and shower
over dish. Serve.

cook fresh

Tandoori chops leaves, mustard seeds and curry 1 lemongrass stalk, white part
& rainbow jewel powder. Spread out on a baking only, finely chopped
salad (p72) tray lined with baking paper and
roast for 20 minutes. Remove 1 makrut lime leaf, shredded
Serves 4 Prep time 20 mins from oven. Toss through chutney 2 tablespoons sesame oil
Cook time 35 mins Cost per and lime juice. Set aside to cool. 1kg chicken mince
serve $8.15 3 Grill lamb chops over high 2 tablespoons red curry paste
gluten free heat for 3 minutes each side 250g green beans, finely
or until cooked to your liking.
3 tablespoons gluten-free Set aside to rest. chopped
tandoori paste 4 Add salad veg to cooling
cauliflower, tossing to combine. 1 To make meatballs, blitz garlic,
3 tablespoons plain yoghurt, Serve chops and cauliflower lime zest and juice, shallot,
plus extra to serve salad with pappadums, cos lemongrass, lime leaf and
lettuce, extra yoghurt and lime sesame oil in a food processor
12 lamb chops, French trimmed wedges, if using. until a semi-smooth paste forms.
4 pappadums, some whole, Combine this with mince, red
Red curry chicken curry paste and beans. Season
some broken, to serve meatballs & sweet with salt and pepper.
1 baby cos lettuce, leaves potato noodles 2 Using a teaspoon, scoop
rough little balls and place on
separated, to serve Serves 4 (with extra meatballs a tray lined with baking paper.
Lime wedges (optional), to freeze) Prep time 25 mins You’re going for about 80
Cook time 20 mins Cost per meatballs. Work out how many
to serve serve $6.15 you want to eat (I go about 6 per
dairy free person), then freeze the rest on
Roast cauliflower the tray. Once frozen, bag up
600g cauliflower, cut 1 tablespoon olive oil and store in freezer to use later.
1 bunch Asian greens (gai 3 Heat olive oil in a frying pan
into florets over high heat. Fry off meatballs
1 onion, sliced lan or choy sum), cut into in batches until cooked and
2 tablespoons rice bran oil 10cm lengths nicely browned. Remove from
10 curry leaves 3 garlic cloves, finely chopped pan and set aside.
2 teaspoons mustard seeds 300g sweet potato noodles, 4 Add Asian greens to pan and
boiled, drained cook, stirring, for 2 minutes or
(black and yellow) 1 tablespoon soy sauce until slightly charred. Add garlic
2 teaspoons curry powder 1 tablespoon Chinese black and cook, stirring, for a further
3 tablespoons mango chutney vinegar 5 minutes.
1 tablespoon lime juice 1 teaspoon sesame oil 5 Rinse cooked noodles under
Lime wedges and sesame hot water and add to pan, along
Rainbow salad seeds (optional), to serve with meatballs, soy sauce, black
1 Lebanese cucumber, diced vinegar and sesame oil. Toss the
½ red capsicum, diced Meatballs whole lot together well, then
3 radishes, sliced 1 garlic clove, peeled cook until meatballs are warmed
1 carrot, diced 1 lime, zested, juiced through. Serve with lime wedges
1 shallot, finely chopped and sesame seeds, if using.
1 Preheat oven to 180°C.
Combine tandoori paste and
yoghurt in a glass or ceramic
bowl. Add chops, tossing to coat.
Marinate for at least 20 minutes.
2 Meanwhile, to make roast
cauliflower, toss together
cauliflower, onion, oil, curry

74 healthyfood.com

This is an edited extract from
Every Night Of The Week
by Lucy Tweed. Photography
by Lucy Tweed. Published by
Murdoch Books, RRP $35.

energy
booster!

HIGH Sugars 3.5g Red curry chicken
Fibre 7.1g meatballs & sweet
PROTEIN Sodium 439mg
Calcium 134mg potato noodles
PER SERVE Iron 3.8mg
SEPTEMBER 2021 HEALTHY FOOD GUIDE 75
2126kJ/509cal
Protein 27.1g
Total fat 14.7g
Sat fat 3.7g
Carbs 65.2g

cook’s tip Nut butter is
high in protein
If your child is allergic to so will keep little
nuts, replace the nut butter
tummies full
with a fruit-flavoured or
plain yoghurt instead, PER PINWHEEL Sugars 10.8g
creating a calcium-rich Fibre 2.2g
367kJ/88cal Sodium 2mg
fruity snack. Protein 1.8g Calcium 7mg
Total fat 3.4g Iron 0.2mg
76 healthyfood.com Sat fat 0.6g
Carbs 11.7g

cook fresh

Cut apple Apple & nut
slices thinner for butter pinwheels

younger kids Makes 6 Prep time 15 mins
Cost per serve $0.25
üdairy free üvegetarian

3 medium apples, cut into
12 x 3mm thick, even slices

6 teaspoons nut butter (peanut,
almond or cashew butter)

Small cookie cutter (star, heart
or any other shape)

1 Using the cookie cutter, cut

out centres from 6 apple slices.

2 Spread 1 teaspoon nut butter

on remaining apple slices.

3 Sandwich spread apple slices

with cut-out apple slices to make

pinwheels. Serve immediately.

Recipe: Bonnie Coumbe for Kanzi Apples. Photography: Kanzi Apples. Fruity
flbKIKDHISTFCIGNHTEHNE
bs!
maki ese oh-so-easy tasty
treats full of fruity goodness.

SEPTEMBER 2021 HEALTHY FOOD GUIDE 77



Photography: iStock. shop EASY

fibre in bread | 10 dairy-free snacks | your guide to frozen dinners

lTohveefyaotsutbhaactk!

Along with leg warmers
and neon lycra, the low-fat
mantra of the 80s is a thing
of the past. These days, we
know that fats don’t have
to be avoided as part of
a healthy diet. But it is
important to note the
different types of fats.

Consuming too much
saturated or trans fat is still
linked to high cholesterol
and an increased risk of
heart disease. But the
Heart Foundation now
recommends that healthy
people can eat full-fat milk,
cheese and yoghurt as part
a heart-healthy diet. And
the healthiest fats are found
in avocados, oily fish (like
salmon) nuts, seeds, olives
and olive oil. So dig in!

SEPTEMBER 2021 HEALTHY FOOD GUIDE 79

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ADPIHEPTFRIGTOIVAEND Our dietitian scours the shelves to find
the tastiest healthy foods in-store now.
80 healthyfood.com
In season now! Sweet & juicy Photography: iStock & Devin Hart.

MANDARINS Mandarins are available until
mid-spring, and there are lots of
good reasons to pop them in
your shopping trolley! They’re
packed with vitamin C to help
strengthen your immune system,
provide fibre for a healthy gut,
and are low in kilojoules, with
just 150kJ (36cal) per mandarin.
Plus, they come in their own
environmentally friendly
packaging! Here are three of
the most common varieties:

IMPERIAL
The most popular variety, these
mandarins are the first to appear
in supermarkets each year. They
are super sweet with few seeds,
so perfect for lunchboxes.

SUMO CITRUS
This supersized variety is easy
to peel and seedless. You can
identify these mandarins by
their distinguishable top knot
(hence their name). They make
an ideal sweet snack.

AFOURER
This variety has distinct, dark
orange skin and is also easy
to peel. Afourer mandarins are
super juicy and usually seedless.

Shelf Wa ch

ways with The slice is right!

MANDARINS Supercharge your sandwich with
Bürgen Prebiotic Wholemeal & Spelt.
1 Just two slices contain over one-quarter
of your daily needs of gut-loving fibre.
Add mandarin
segments to a Per 2 slices: 862kJ (206cal), 9.1g protein,
salad of finely 31.6g carbs, 9.2g fibre, 333mg sodium
sliced fennel
and parmesan. Gluten-free fuel

2 Made with the goodness of apples,
buckwheat and seeds, Fine Fettle
Squeeze Fruitly Apple & Sultana Granola is
mandarin a nutritious way to start the day
juice into when paired with milk or yoghurt.
a marinade
for chicken. Per 50g serve: 881kJ (211cal), 9g protein,
1.5g sat fat, 11.7g sugars, 6.4g fibre
3
Milk it!
Whip up a
fresh fruit Dairy Farmers Bone Active Milk is
salsa made higher in bone-strengthening calcium
with mandarin than a regular milk. It also contains
to serve with phosphorous, an important mineral
grilled fish. that supports bone health.

Per 250ml serve: 575kJ (138cal),
11.3g protein, 2g sat fat, 400mg calcium

On the pulse

Made with 60 per cent vegetables,
Heinz Plant Proteinz Thai Red Curry
With Chickpea & Pumpkin is the
perfect quick and easy desk lunch.

Per 330g pouch: 1470kJ (352cal),
18.5g protein, 40.6g carbs, 8.6g fibre,
645mg sodium

Snack smarter

Tasti Super Food Wholefood Balls
Quinoa + Dark Cacao are a healthy
snack for your handbag or desk
drawer, and contain no added sugar.

Per 3 balls: 460kJ (110cal), 2.1g protein,
1g sat fat, 17g carbs, 14.3g sugars,
3.1g fibre

SEPTEMBER 2021 HEALTHY FOOD GUIDE 81

shop easy

bread? N

r out of five Australians
n’t get enough gut-loving
e, but choosing the right
e of bread willl help to
dge the gap. HFG reveals
most fibre-filled loaves.

Look for a loaf
with at least 5g
fibre per 100g

Fibre is well-known foods like fruit, vegetables or of water while you’re at it to Photoggraphy: iStock.
for regulating bowel legumes. Research has linked prevent digestive discomfort.
habits, but that’s not its diets high in fibre from whole
only role in encouraging good grains with protection against What breads contain
health. Eating enough fibre also heart disease, diabetes and the most fibre?
helps balance blood sugars and even certain cancers.
even supports a healthy ticker There’s a huge variation in fibre
by lowering cholesterol levels. How much fibre content among different brands,
Plus, fibre is super satisfying, do you need? so use the per 100g nutritional
so eating high-fibre foods can information on the back of the
prevent pesky hunger pangs. Men should aim to eat at least packaging to compare products.
30g fibre per day, while women Look for a loaf with at least
Is all fibre the same? should aim for at least 25g fibre 5g fibre per 100g. On average,
per day. The more, the merrier! white bread contains 1g fibre
There are many types of fibre, Unfortunately, most people per slice, while multigrain and
each with unique health benefits fall short of these targets, with wholemeal varieties offer
and with a different role to play. men and women consuming 2–3g fibre per slice. The most
Grain foods like bread, rice and an average of 25g and 21g a fibre-filled option is wholemeal
oats have specific fibres that are day respectively. If you need bread with added grains and
not found in other high-fibre to bump up your fibre intake, seeds — this can provide as
do so slowly and drink plenty much as 4–5g fibre per slice.
82 healthyfood.com

LOWEST IN FIBRE 1.6g 1.7g 1.8g

0 .4g fibre fibre fibre
per thin
fibre per 2 slices per wrap

per slider

Brioche Gourmet Tip Top Abbott’s Mission
Brioche Sliders Sunblest Soft Sandwich Thins Original Wraps
2.4g fibre per 100g White Sandwich White Sourdough
2.7g fibre per 100g 2.6g fibre per 100g
HIGH IN FIBRE 4.2g fibre per 100g
4.5g
3.1g 4.8g 6g
fibre
fibre fibre fibre
per 2 slices
per 2 slices per 2 slices per 2 slices

Alpine Breads Helga’s Gluten Free Tip Top Helga’s
Sour Rye Soy & Linseed 9 Grain Original Wholemeal Grain
6.5g fibre per 100g 6.4g fibre per 100g
3.9g fibre per 100g 5.4g fibre per 100g
9.2g 11.6g
HIGHEST IN FIBRE 8.1g
fibre fibre
6.3g fibre per roll
per 2 slices
fibre per wrap

per 2 slices

Wonder White Simson’s Pantry Bürgen Macro 85% Lower
High Fibre Sandwich Wholegrain & Seeds Wholemeal & Seeds Carb Linseed &
+ Fibre Large Wraps
8.5g fibre per 100g 10.8g fibre per 100g Sunflower Bread Rolls
11.5g fibre per 100g
14.5g fibre per 100g

SEPTEMBER 2021 HEALTHY FOOD GUIDE 83

Simply Delicious

Nutrisoy Tempeh and Soyco Tofu make the
most delicious Asian dishes come to life

Stir-fried vegeta pan on medium and heat Available in
with tofu or tem up sliced tofu for 1 minute additional flavours
on each side.
Serves 4 Hands-on time 2 2 In a wok or large frying
Cooking time 10 min pan, heat oil on high, put
the garlic in and stir for
1 x 300gm pack of Nutrisoy roughly 1 minute until it
Tempeh or Soyco Tofu looks brownish.
3 Add onion and
1 tbsp sesame oil capsicum, and stir for
½ tbsp garlic, crushed another 1 minute.
3 shitake mushrooms, 4 Add tempeh or tofu
and the rest of the
soaked, then sliced vegetables, then stir.
1 small onion, sliced 5 Add soy sauce and
½ small red capsicum, pepper, stir for 2 minutes
until all heated through,
cut into thin strips and serve.
½ carrot, cut into thin strips
1 celery, chopped
1 bunch baby bok choy, sliced
1 small broccoli, sliced
¼ Chinese cabbage, sliced
1 tbsp light soy sauce
1 pinch of white pepper

Rich source of protein Nutritious Cholesterol free Non-genetically modified
All eight essential amino acids Contains cancer-fighting phytoestrogens
Low in saturated fats Easy to digest Very versatile

Available from selected Coles and independent supermarkets.
For further information and recipes please visit
www.nutrisoy.com.au or phone 02 9316 5171

shop easy

this vs that
You’ve made friends with salad, but which leafy green base
is healthiest? HFG compares two popular choices.

VITAMIN C

For a strong immune system

ICEBERG LETTUCE

2mg

BABY SPINACH

11mg

Lettuce IRON Spinach

19kJ (5cal) per cup To transport oxygen 31kJ (7cal) per cup

iBsA...BY SPINACH ICEBERG LETTUCE

➜ higher in vitamin C 0.3g
➜ higher in iron
➜ higher in folate BABY SPINACH
➜ higher in beta
0.8g
carotene
Photography: iStock. FOLATE The winner?

Important for mums-to-be Both are deserving of a
place in your fridge’s vegie
ICEBERG LETTUCE crisper drawer because they
both contribute to your five
12mcg daily serves of veg and are
versatile, low-kilojoule salad
BABY SPINACH additions. However, baby
spinach outperforms iceberg
73mcg lettuce in terms of good-for-
you micronutrients.
BETA CAROTENE

Supports eye health

ICEBERG LETTUCE

58mcg

BABY SPINACH

1895mcg

SEPTEMBER 2021 HEALTHY FOOD GUIDE 85

shop easy Photography: iStock.

10 O F T H E B E S T

SDNAIARYCFRKEES

ADPIHEPTRFIOGTIVAEND

Satisfy hunger
pangs by dipping
raw vegie sticks

into hoummos

86 healthyfood.com

If milk, yoghurt and cheese are off the menu, enjoy these tasty,
dairy-free snacks that get our dietitian’s tick of approval.

1Homemade 2 Carman’s 3Kez’s Kitchen 4Cobbs 5Bürgen
sweet Cranberry, Choc Mud Natural Wholemeal
potato chips Blueberry & Fruit Bars Popcorn Sea Salt & Seeds with
Goji Super Berry avocado
Per small sweet potato Muesli Bars Per 25g bar: 355kJ Per 20g serve: 397kJ
tossed in 1 tsp oil: (85cal), 2.3g protein, (95cal), 1.4g protein, Per 1 slice bread &
747kJ (179cal), Per 45g bar: 818kJ 3.3g fat, 0.5g sat fat, 4.9g fat, 0.5g sat fat, ¼ avocado: 715kJ
3.7g protein, 4.8g fat, (195cal), 5g protein, 13.7g carbs, 10.3g 10g carbs, 0.2g sugars, (171cal), 6.9g protein,
0.7g sat fat, 27.8g 8.6g fat, 1.7g sat fat, sugars, 3.3g fibre, 2.7g fibre, 72mg 7.9g fat, 1.1g sat fat,
carbs, 11g sugars, 23.1g carbs, 6.8g 1mg sodium sodium 13.3g carbs, 4.4g
5.1g fibre, 20mg sugars, 3g fibre, sugars, 10g fibre,
sodium 11mg sodium 227mg sodium,
56mg calcium

TOP
PICK!

6SSS Foods 7Banana 8 John West 9The Happy 10 Handful
Hommus smoothie Protein+ Snack of raw,
Natural with made with Vitasoy Calcium Rich Co Roasted unsalted
raw vegie sticks Soy Protein+ Tuna Chilli
Chickpeas mixed nuts
Per 25g hoummos & Per serve (1 cup soy Per 90g can: 629kJ
1 cup raw vegies: milk & 1 banana): (150cal), 16.5g protein, Dark Choc Per 30g: 824kJ
231kJ (55cal), 1.4 911kJ (218cal), 11.4g 9.4g fat, 1.1g sat
protein, 1.7g fat, 0.4g protein, 7.8g fat, 1.3g fat, <1g carbs, <1g Per 20g serve: 419kJ (197cal), 4.7g protein,
sat fat, 5.6g carbs, 3.4g sat fat, 23.5g carbs, sugars, 339mg sodium, (99cal), 2.3g protein, 18.6g fat, 2.2g sat
sugars, 187mg sodium 14.3g sugars, 3g fibre, 1030mg calcium 5.9g fat, 3g sat fat, 8.3g fat, 2.4g carbs, 1.2g
120mg sodium, carbs, 3g sugars, 2.3g sugars, 2.4g fibre,
405mg calcium fibre, 11mg sodium 1mg sodium

SEPTEMBER 2021 HEALTHY FOOD GUIDE 87

shop easy

difnrnoezresnYOUR GUIDE TO

Handy? Boost the fibre Photography: iStock.
Not alw of any microwave
healthie meal by adding a
side salad or a cup
F rozen of steamed frozen
and e
they may be convenient, not all of them vegetables.
meet the good-for-you criteria. So, if you fancy
a handy frozen dinner, here’s what you need to ➜ HEALTH-CENTRIC
know to enjoy a healthier microwave meal.
Edamame beans, pepitas, kale, chia seeds,
What’s cooking? freekeh… You no longer have to scour the
shelves of your local health food store for these
From gourmet risottos and Asian stir-fries to trendy ingredients as they are often included
traditional meat and three veg meals, you name in mainstream frozen meals. But buyer beware:
it, you’ll find it in the freezer section of your local meals made with these healthy ingredients can
supermarket. HFG takes a look at what’s on offer. still be high in saturated fat and sodium.

➜ PORTION CONTROLLED ➜ PLANT-BASED

If you’re trying to lose weight, you might have The meat-free trend has made its way into
sampled the large range of portion-controlled convenient ready-made meals, too, but just
frozen meals available nowadays. While these because something is ‘plant-based’ doesn’t
dinners are light on kilojoules, they can be low mean it’s automatically healthy. Meat-free meals
in hunger-busting protein and high in sodium, can be particularly high in sodium due to the
which is bad news for heart health. addition of salty meat alternatives, such as
‘chickenless’ chicken, plant-based meatballs
88 healthyfood.com and ‘non’ burgers.

➜ TRADITIONAL CONVENIENT What about
CUISINE frozen pizzas?
You’ll find plenty of home-style
favourites in the supermarket CHECK POINTS Just like ready-made meals,
freezer section, such as macaroni there’s a lot of variation among
cheese, chicken parmigiana and For a healthier, dietitian- frozen pizza slices. Pizzas
beef lasagne. Depending on approved frozen dinner, look topped with processed meats
the manufacturer, these meals for the following on nutrition like ham, salami and prosciutto
can be packed with excessive labels at the back of the box: tend to contain the most
kilojoules and, like most frozen saturated fat and sodium.
meals, be high in sodium and A simple ingredients list Vegetarian and seafood pizzas
saturated fat as well. made up of real, whole foods. can be slightly healthier choices.
If your go-to convenient meal is
➜ FITNESS-FOCUSED Around 1700kJ (400cal) a whole frozen pizza, a healthier
per serve or less to keep option is to split it between a
High-protein meals help to build portion size in check. few dinner buddies and serve
lean muscle mass and keep you with a homemade salad.
feeling full for longer, so these At least 15g protein per
options are a wise idea. As a serve. Protein satisfies a
general rule of thumb, fitness- grumbling tummy for longer
focused meals are the best of than a low-protein meal.
the frozen meal bunch, but you
should still check the label for Less than 5g saturated fat
added salt, sugars and fat. per serve to keep your ticker
healthy. Creamy sauces and
processed meats, like bacon
and sausages, can ramp up
the saturated fat content.

Less than 700mg sodium
per serve for heart health.

HFG RECOMMENDS

TOP
PICK!

Core Powerfoods Super Nature Super Lean Cuisine Coles PerFORM
Deep South Chilli Pulses Lemon Spaghetti Lean Lemon
Ginger Chicken Bolognese
Per 350g serve: 1740kJ Pepper Chicken
(416cal), 40g protein, 7.7g Per 300g serve: 1180kJ Per 280g serve: 1310kJ
(282cal), 15.6g protein, (314cal), 21g protein, 7g Per 330g serve: 1470kJ
fat, 1.9g sat fat, 43.1g 2.4g fat, 0.6g sat fat, 46.2g (352cal), 32.3g protein,
carbs, 9.8g sugars, carbs, 15.3g sugars, 9.9g fat, 2.8g sat fat, 37.2g 11.6g fat, <1g sat fat, 23.1g
216mg sodium carbs, 7g sugars, 4.2g carbs, 7.3g sugars, 12.9g
fibre, 699mg sodium fibre, 596mg sodium fibre, 462mg sodium

SEPTEMBER 2021 HEALTHY FOOD GUIDE 89

Your budget-friendly

Each day’s MONDAY TUESDAY WEDNESDAY
menu gives
you… Breakfast Breakfast Breakfast
• Avocado toast • PB Weet-Bix & berries • Dark chocolate
• About 8700kJ 2 slices wholegrain toast 3 Weet-Bix & 1 cup milk orange oats (p54)
(about 2000cal) with ¼ avocado, 2 slices topped with ¼ cup fresh • 1 regular flat white
for weight cheese & 1 small tomato blueberries & 1 tbs (2500kJ/600cal)
maintenance • 1 regular flat white natural peanut butter
(2600kJ/620cal) • 1 regular flat white Lunch
• More than 40g (2700kJ/650cal) • Leftover Chickpea,
fibre to keep Lunch roasted capsicum &
you satisfied • Tuna & vegie bowl Lunch broccoli pasta (p42)
1 x 125g microwavable • Leftover Pumpkin, • 10 strawberries
• Less than brown rice cup, 1 x 150g cauliflower & spinach (1900kJ/450cal)
2000mg sodium microwavable steamed curry with quinoa (p52)
to support a mixed veg pouch, 1 x 95g • 1 cup pineapple Dinner
healthy heart can tuna in oil (drained) (2200kJ/530cal) • Honey soy chicken &
& 1 tsp soy sauce cashew stir fry (p48)
• 100% of your (2000kJ/480cal) Dinner • 2 squares 70%
vitamin A, C & • Chickpea, roasted cocoa dark chocolate
E needs for Dinner capsicum & broccoli (2500kJ/600cal)
good immunity • Pumpkin, cauliflower pasta (p42)
& spinach curry (p52) • ½ papaya Snacks
• 2 to 3 low-cost • ½ papaya (1900kJ/450cal) • 4 wholegrain crackers
snacks you can (2000kJ/480cal) topped with ¼ avocado
eat on the go Snacks • 1 carrot, 1 tbs hoummos
Snacks • 4 wholegrain crackers & 30g raw unsalted nuts
For more about your • 1 x 170g tub topped with ¼ avocado (1800kJ/430cal)
individual nutrition reduced-fat plain yoghurt • 1 slice cheese &
needs, turn to p95. & 10 strawberries 2 hard-boiled eggs
90 healthyfood.com • 1 carrot, 1 tbs hoummos • 1 x 130g can reduced-
& 30g raw unsalted nuts salt baked beans
(2100kJ/500cal) (1900kJ/450cal)

Daily total Daily total Daily total
8700kJ (2080cal) 8700kJ (2080cal) 8700kJ (2080cal)

meal plan Stay on track — &
on budget — with
this inexpensive

meal plan!

THURSDAY FRIDAY SATURDAY SUNDAY

Breakfast Breakfast Breakfast Breakfast
• Avocado toast • PB Weet-Bix & berries • Dark chocholate • Poached eggs on toast
(see Monday) (see Tuesday) orange oats (p54) 2 eggs, 1 slice wholegrain
• 1 regular flat white • 1 regular flat white • 1 regular flat white toast, 1 oven-baked hash
(2600kJ/620cal) (2700kJ/650cal) (2500kJ/600cal) brown & 5 mushrooms
cooked in olive oil
Lunch Lunch Lunch • 1 regular flat white
• Leftover Honey soy • Leftover Lemon, • Baked beans on toast (2700kJ/650cal)
chicken & cashew garlic & chili fettuccini 2 slices wholegrain toast
stir-fry (p48) marinara (p51) topped with 1 x 220g Lunch
• 1 apple • 1 carrot & 1 tbs can reduced-salt • Tuna & salad wrap
(2400kJ/570cal) hoummos baked beans 1 x 95g can tuna in oil
(2400kJ/570cal) (1700kJ/400cal) (drained), 1 slice cheese,
Dinner 1 tsp mayo, lettuce,
• Lemon, garlic Dinner Dinner tomato, beetroot & carrot
& chilli fettuccini • Meat-free Mexican • Pork larb with in a wholemeal wrap
marinara (p51) pizza (p47) steamed bok choy (p44) (2400kJ/570cal)
(1800kJ/430cal) • 1 cup pineapple • Hasselback apple &
(2200kJ/530cal) pecan crumble with Dinner
Snacks ice-cream (p66) • Red curry chicken
• Homemade smoothie Snacks (3300kJ/790cal) meatballs & sweet
made with 1 cup milk, • 1 x 170g tub potato noodles (p74)
2 tbs yoghurt, 1 frozen reduced-fat plain yoghurt Snacks • 1 cup pineapple
banana & ½ cup frozen & 10 strawberries • 1 apple & 30g raw (2500kJ/600cal)
blueberries • 2 hard-boiled eggs unsalted nuts
• 1 x 130g can reduced- & 1 cup carrot & • 1 cup carrot & Snacks
salt baked beans cucumber sticks cucumber sticks • 1 x 170g tub
(1900kJ/450cal) (1400kJ/330cal) (1300kJ/310cal) reduced-fat plain yoghurt
& 10 strawberries
• 2 cups popcorn
(1100kJ/260cal)

Daily total Daily total Daily total Daily total
8700kJ (2080cal) 8700kJ (2080cal) 8800kJ (2100cal) 8700kJ (2080cal)

SEPTEMBER 2021 HEALTHY FOOD GUIDE 91

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How much do I need to eat?

Every recipe in HFG is nutritionally analysed so you can devise a daily meal plan
that falls within the recommended nutrition intake guidelines (see chart below).

cook fresh RECOMMENDED DAILY INTAKE

4Fabfakeaways READY IN Kilojoules 8700kJ
15 mins

Calories 2100cal

Protein 78–130g
15–25% of energy
Recipes: L z Macri. Photography: Jeremy Simons. Styl ng: Berni Smith es. Food prep: Vikki Moursel as.
Wcahnymspalkaeshtaostuiet ro, nhetaakltehaiewravyemrseioanlss when you Total fat
at home? 20–35% of energy

Smoky fish dogs Cost per serve $4.60 47–82g

Serves 4 Prep time 10 mins Cook time 5 mins
diabetes friendly

¼ cup plain flour paprika, 1tme2bobi3i4nafenmPrlseirMecsooxsPladFahaihmitccxleniricalclusctaasaolgeDucomomirrnndpergosrtsfewaloieallewlozsahallphlzescwuoSiweblgjiraoewurlerdi,oehfkkagrauosgiow,aivttunth,nohreve,lempdet,HeAdsrihmftepalrieidpooassxtgslsoaiasdnlahieefeonAtsvuprdttadiblgeovcdndhhrfoiaiieodgeednetkclbgoorarginassnwfaeysdincilinasfdsaneawsoodhsnbswpelmrilailadnet1aaithanumlbgronrcatnrgacsdai,ioyrecnocxepgcboohtsectaiaeulhfankmoerrntreecyraobosedobhirdcpokn,rtiehuostnegwtfahtpshoomeslneefprrarnroidnaAoaln2aPwuinmkdnjtdlumgolaaidoenihptcacivegnfewneiewrusdsirhtitlthea,hsw Saturated fat
1 teaspoon smoked Less than 10% of energy
40pc0ulgutsfiniertxmotrlawo,nhtgoitetshefirinvsehstrfiipllsets,
txxa3b25l0e00sggpoppoaancckskeeottlibsvhreoreocdcilodseldaw HIGH Carbohydrates <24g
2 kit PROTEIN 45–65% of energy 230–310g
1
1 PER SERVE Sugars 10 8g Added sugars 50g
carrot 2039kJ/488cal Fibre 8 2g Less than 10%
2¼tacubplepspaorsolnesy,ledmillo&n juice Protein 26 9g Sodium 581mg of energy
tarragon Total fat 26 5g Ca cium 108mg
Sat fat 4 5g Iron 2 6mg
Carbs 31 2g
46Le0csmgreuaobsfnatoybowwydeshsdpoagiulneecasgec,rhtaoilnesearorvvleelss, split
SEPTEMB 021 HEALTHY FOOD GU 61

60 healthyfood com

PER SERVE Sugars 10.8g Look for these Fibre 25–30g
Fibre 8.2g nutrition panels
2039kJ/488cal Sodium 581mg that appear on all
Protein 26.9g Calcium 108mg of our recipes!
Total fat 26.5g Iron 2.6mg
Sat fat 4.5g Sodium 2000mg
Carbs 31.2g

Your individual daily nutrition focus on the quality of the Calcium 1000mg
intake will vary depending on foods you eat, too. Enjoying
age, gender, height, weight a wide variety of whole foods Iron 8mg
and level of physical activity. will make it easier to meet
your daily nutrition needs, as SODIUM If you have heart disease or are at
We use 8700kJ (2100cal) as well as balance energy intake. high risk of this condition, aim to consume
the recommended average Use our recommended daily less than 2000mg of sodium per day.
daily energy intake because nutrition intake as a guide CALCIUM Women over 50 years, and men
this is the figure prescribed only. For personalised advice, over 70 years, should increase their intake
by the Australia New Zealand visit dietitiansaustralia.org.au to 1300mg of calcium per day.
Food Standards Code. to locate an accredited IRON Women under 50 years should aim for
practising dietitian near you. 18mg of iron each day. If pregnant, your iron
While tracking numbers intake should increase to 27mg each day.
is one way to health eating,

Healthy Food Guide is printed by IVE WEB Sydney, and distributed in Australia and New Zealand by Ovato Retail Distribution.

Healthy Food Guide (ISSN 6010-0274) is published by nextmedia Pty Limited (ABN 84 128 805 970) under licence from Healthy Life Media Pty Limited and is subject to copyright in
its entirety. The contents may not be reproduced in any form, either in whole or part, without written permission from the publisher. All rights reserved in material accepted for
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Text, photographs and illustrations must be accompanied by a self-addressed envelope stamped to the appropriate value (including registered or certified mail if required). Healthy
Life Media Pty Limited does not accept responsibility for damage to, or loss of, submitted material. Opinions expressed in Healthy Food Guide are those of the contributors and not
necessarily those of Healthy Life Media Pty Limited. No responsibility is accepted for unsolicited material. No liability is accepted by Healthy Life Media Pty Limited, the publisher, nor
the authors or members of the editorial advisory board for any information contained herein. All endeavours are made to ensure accuracy and veracity of all content and advice
herein, but neither Healthy Food Guide nor its publisher, contributors or editorial advisory board is responsible for damage or harm, of whatever description, resulting from persons
undertaking any advice or consuming any product mentioned or advertised in Healthy Food Guide or its website. Any person with health issues or medical concerns should first take
advice from a health professional. If you have any questions about which products are suitable for your specific needs, Healthy Food Guide recommends you consult an accredited
practising dietitian or accredited nutritionist.

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SEPTEMBER 2021 HEALTHY FOOD GUIDE 95

References

WAIT, I CAN EAT THAT?! p16 NO APPETITE? HOW TO EAT HOW MUCH FIBRE
CSIRO. 2021. New CSIRO tool WELL DURING CANCER IS IN BREAD? p82
to combat Australia’s #1 diet TREATMENT, p30 CSIRO Total Wellbeing
issue. Available at www.csiro.au Better Health Channel. Diet. 2021. How much fibre
Accessed July 2021. 2014. Cancer and should I eat? Available at
malnutrition. Available at www.totalwellbeingdiet.com
Fayet-Moore, F & Pearson, S. www.betterhealth.vic.gov.au Accessed June 2021.
2015. Interpreting the Australian Accessed June 2021.
dietary guideline to “limit” into Grains & Legumes Nutrition
practical and personalised Cancer Council. 2021. Council. 2017. Australians are
advice. Nutrients. 7(3): 2026–43. Cancer side effects. Available falling short on cereal fibre.
at www.cancer.org.au Available at www.glnc.org.au
National Health and Medical Accessed June 2021. Accessed June 2021.
Research Council. 2017.
Discretionary food and Cancer Council Victoria. National Health and Medical
drink choices. Available at 2021. Nutrition. Available Research Council. 2019. Nutrient
www.eatforhealth.gov.au at www.cancervic.org.au reference values: Dietary fibre.
Accessed July 2021. Accessed June 2021. Available at www.nrv.gov.au
Accessed June 2021.
WASTE NOT, WANT NOT! SHOPPING NEWS, p80
20 WAYS TO FIGHT FOOD Dr Joanna. 2021. Food
WASTE & SAVE MONEY, p22 library: Fruit. Available at
Department of Agriculture, Water www.drjoanna.com.au
and the Environment. 2021. Accessed June 2021.
Tackling Australia’s food waste.
Available at www.environment. Flower Power. 2021.
gov.au Accessed June 2021. Afourer mandarin. Available
at www.flowerpower.com.au
Department of Agriculture, Accessed June 2021.
Water and the Environment.
2021. Working together to Flower Power. 2021.
reduce food waste in Australia. Imperial mandarin. Available
Available at www.environment. at www.flowerpower.com.au
gov.au Accessed June 2021. Accessed June 2021.

Foodbank. 2021. Victorian Citrus Farms.
Food waste facts. Available 2021. Mandarins. Available at
at www.foodbank.org.au www.victoriancitrusfarms.com.au
Accessed June 2021. Accessed June 2021.

OzHarvest. 2019. Fight WA Citrus. 2021. Season
food waste. Available at and varieties. Available at
www.ozharvest.org www.wacitrus.com.au
Accessed June 2021. Accessed June 2021.

OzHarvest. 2021. Woolworths. 2021.
Food waste facts. Available Fresh seasonal picks:
at www.ozharvest.org Mandarins. Available at
Accessed June 2021. www.woolworths.com.au.
Accessed June 2021.

96 healthyfood.com

What’s hotADVERTISING PROMOTION

Look for these top products on store shelves in September.

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masterpiece by adding a splash Wash & Shampoo is ideal for Kfibre. This prebiotic fibre is
of Mazzetti L’Originale Balsamic sensitive skin. Fragrance free and full of microbiome-supporting
Vinegar in fresh salads, or made from the mildest plant- benefits and is suitable for all
drizzle the Gold Label version and mineral-based ingredients, stages of life, ranging from
over grilled vegies and meats. it’s available at supermarkets. young children to grandparents.

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Available in apple, strawberry Made from Australian wholegrain Want to whip up deliciously
and banana, South Australian oats blended with 10g of plant moist muffins and cakes? Try
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Custard is deliciously creamy and Almond, Vanilla & Cinnamon next time you bake. It’s also
provides more than 30 per cent porridge fills you up and keeps naturally high in nourishing
of your daily fibre per pouch. you feeling satisfied for longer. ‘good’ fats and antioxidants.

KAaskhltehen eAxlpeaeurmt…eI had a blood test due to low energy, and this revealed I am

low in iron. I’m not a huge eater of red meat, so what are some
other ways to get more iron in my diet? Amanda, via facebook

Q& While red meat is a great source of iron, this important mineral which helps
to carry oxygen around the body is also widespread in plant-based foods,
Aincluding whole grains (quinoa and buckwheat), legumes (lentils and
chickpeas), nuts and seeds, dried fruits (apricots, dates and prunes), dark green
leafy vegetables and soybean (tofu).
However, the iron in plant-based foods (called non-haem iron) is not as well
absorbed by the body compared to the haem iron in animal-based foods, such
as meat, chicken, fish and eggs. To help increase your absorption of non-haem
iron, eat foods rich in vitamin C. This means adding tomatoes, berries, kiwifruit,
capsicum, spinach, broccoli and citrus fruits to your meals. For breakfast, try
muesli with nuts, seeds and berries or an omelette with spinach and mushrooms.
For lunch, have a wholegrain wrap with falafel, hoummos and tomato, and cook
up a tofu stir-fry with cashews, broccoli and quinoa for dinner.

Kathleen Alleaume is a nutritionist and exercise physiologist, mum of three and founder of
The Right Balance. As a trusted voice in the nutrition and fitness fields, Kathleen has a unique
ability to translate the latest scientific breakthroughs and important key messages to educate
people. Connect with her at www.therightbalance.com.au or @therightbalance_

5mins wi h Go-to takeaway? Best pantry Photography: iStock.
Kathleen Sashim bento shortcut item?
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vegetable? How long have R l ed oa s
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98 healthyfood.com

WHAT OUR RECIPE
BADGES MEAN

Recipes per serve contain
no more than:
• 1700kJ per main meal
• 800kJ per dessert
• 600kJ per side dish
• 200kJ per 250ml fluid.

HIGH Recipes per serve have at least:
• 20g protein per main meal
PROTEIN • 5g protein per side dish

or dessert.

Recipes per serve contain Reci
no more than:
• 10g fat per main meal Chicken
• 4.5g fat per dessert
• 3g fat per side dish Almost fried chicken ...............64
• 3.5g fat per 250ml fluid. Chicken & prawn pad Thai ....64
Honey soy chicken &
Recipes per serve have at least:
• 6g fibre per main meal cashew stir-fry GF...............48
• 3g fibre per side dish
Pasta with chicken, tomatoes,
or dessert. balsamic & capers ...............42

Recipes per serve contain Red curry chicken meatballs & Vegetarian
no more than: sweet potato noodles.........74
• 500mg sodium per Chickpea, roasted capsicum
Satay chicken noodles............68 & broccoli pasta...................42
main meal or dessert
• 200mg sodium per side dish. Lamb & pork Meat-free Mexican pizzas ....47
Pumpkin, cauliflower & spinach
Recipes per serve have Chorizo pan pasta ...................73
at least 250mg calcium. Ham, tomato & curry with quinoa GF .........52

Recipes per serve have zucchini pizzas .....................62 Satay tofu pasta salad with
4.5mg (or more) iron. sugar snap peas...................42
Amount of vegetable Midweek rump GF .................71
serves per recipe serve. Breakfast &
Pork larb with sweet treats
ügluten free üdairy free
steamed bok choy GF .......44 Apple & nut
Contains no ingredients that usually butter pinwheels..................77
contain gluten or dairy, but always Tandoori lamb chops &
check the ingredients you are using. Apple pie oats..........................57
rainbow jewel salad GF ....74 Dark chocolate
üvegetarian
Seafood orange oats...........................54
Suitable for lacto-ovo vegetarians. Hasselback apple &
These recipes often include cheese, Chicken & prawn pad Thai ....64
which may contain animal rennet. Lemon, garlic & chilli pecan crumble ....................66
Check the label and use a vegetable Overnight espresso oats ........58
substitute if you prefer. fettuccine marinara .............51
Smoky fish dogs ......................60 GF indicates that a
üdiabetes friendly recipe is gluten free

Meals per serve contain 60g (or less) You can make many recipes gluten
carbohydrates, 4g (or more) fibre, free if you replace bread, pastry
7g (or less) saturated fat, 600mg and pasta with gluten-free varieties,
(or less) sodium, at least 2 serves and use gluten-free stocks and sauces.
of vegies and are low–medium GI.
Desserts are low in kilojoules, high in
fibre and low in sodium; they usually
contain fruit and are low–medium GI.

No-added-salt diet

Less than 2000mg sodium per day (as
per Heart Foundation recommendation
to reduce heart-disease risk).

Standard measurements

1 cup = 250ml • 1 tablespoon = 20ml
1 teaspoon = 5ml • Eggs are 55g
Temperatures are for fan-forced ovens.
For baking recipes, use a table spread
that’s at least 60 per cent fat.

SEPTEMBER 2021 HEALTHY FOOD GUIDE 99

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