2020-12-01 Australian Healthy Food Guide

DELICIOUSLY

AWARD-WINNING

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A deliciously crunchy, high-fibre
combination of whole grains,
nuts and super seeds

YOUR HEALTHY HOLIDAY SURVIVAL GUIDE

AUSTRALIAN

healthyfoodguide.com DECEMBER 2020 $6.70 (incl. GST)
BEATFresh ideas to
ic sm! WGEAIGINHT
his Chris mas

keep cool

NO COOK

family meals

DIETITIAN APPROVED

Easy platter ideas

to really impress!

Qu zWhat type of

eater are you?

Simple SUMMER RECIPES

PLUS... Refreshing ice teas ● Health check by numbers ● Easy entertaining



We
Congratulat to the
end of 202 silly

season, yo light

of everythi eling

overwhel o‘s

putting on lunch? What should I make?

Did I forget any gifts? Where’s the wrapping paper?

Don’t stress! Take a moment, pour yourself an iced tea EDITOR’S TOP PICK
(p72), and sit down and take inspiration from this issue.
Keep your cool and regain some valuable time from your These cute reindeer
day with our no-cook 5pm Panic dinners (p50). Grab bliss balls are a fun
some gift inspiration from our Christmas gift guide (p84), project to get the kids
and look no further for show-stopping recipes than our involved in Christmas
easy ice cream sandwiches (p65). Plus, if you‘re on the
preparations!
lookout for simple, sure-to-impress healthy dishes, try
p76
our stunning summer entertaining meals (p36).

And you needn‘t be worried about over-indulging

these holidays — HFG resident dietitian Caroline Trickey

has some fresh new ideas to help you keep the weight

off. Oh, and don’t miss our Use it Up! recipe feature (p44)

to make the most of your leftovers — though with the

delicious recipes in this issue, it’s unlikely anything will

be left over. Merry Christmas and happy holidays!

Alison
Alison Kirkman, Managing Editor

Join our Subs Club to WIN prizes every month!

Subscribe to HFG mag today and you’ll go into the draw to win great
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cookbooks — a prize pack valued at more than $100! See page 92.

DECEMBER 2020 HEALTHY FOOD GUIDE 3

contents 80
DECEMBER 2020

38 live well

YOUR HEALTHY HOLIDAY SURVIVAL GUIDE 16 BEAT HOLIDAY WEIGHT CREEP HFG’s top tips
AUSTRALIAN will help you enjoy a great holiday break without
adding to the scales. Caroline Trickey explains.
healthyfoodguide com DECEMBER 2020 $6.70 (incl GST)
BEATFresh ideas to 22 HEALTH CHECKS: KNOW YOUR NUMBERS
ic sm! WGEAIGINHT Reading and understanding the ‘numbers‘
his Chris mas from your health checks are key to keeping an
eye on your health. HFG shows you how.
keep cool
26 HOW SALT CAN MAKE US OVEREAT
NO COOK Salt can override fat’s normal ability to give us
that feeling of fullness — but there are ways you can
family meals avoid the salt trap and enjoy your meals even more.

DIETITIAN APPROVED 30 QUIZ: WHAT TYPE OF EATER ARE YOU?
Our fun quiz will help identify your eating style –
Easy platter ideas so you can make the positive changes you want!
to really impress!
ON THE COVER
Qu zWhat type of Fresh ideas to beat weight gain ... 16 Keep cool no cook meals...50
Easy platter ideas to impress ...88 What type of eater are you? ... 30
eater are you?

Simple SUMMER RECIPES

PLUS... Refreshing ice teas ● Health check by numbers ● Easy entertaining

4 healthyfoodguide.com

cook fresh 55 72

36 SUMMER ON A PLATE regulars Subscribefor your chance to
Delish dishes for entertaining
3 WELCOME Turn to p92 to subscribe!
44 USE IT UP! Low-carb meals 8 YOUR SAY DECEMBER 2020 HEALTHY FOOD GUIDE 5
that make the most of leftovers 10 NEWS BITES
90 YOUR COMPLETE
50 5pm PANIC Easy no-cook
dinners ready in just 20 minutes MEAL PLAN
92 SUBSCRIPTION
60 AVOCADO YOUR DAY!
Three healthy, tasty bowl ideas SPECIAL OFFER
94 HOW MUCH DO
65 SWEET ON ICE CREAM
You‘ll love our fruit-filled treats! I NEED TO EAT?
96 REFERENCES
71 MEAL FOR ONE 98 ASK THE EXPERT
99 RECIPE INDEX
72 KEEP YOUR COOL Cool
off with low-calorie iced teas

76 PURE BLISS Xmas bliss balls!

shop easy

79 BLUEBERRY THRILLS Boost
your brain and heart with these
hero berries. Here‘s what you do

80 SHOPPING NEWS Tune into
pineapple power with our easy
buying and serving suggestions

82 YOUR GUIDE TO SALAD
DRESSINGS How to make and
buy healthy salad dressings

84 HFG‘S CHRISTMAS WISH
LIST Eight must-have gifts to suit
any foodie‘s style or budget

87 THIS vs THAT Is canned
tuna better than canned salmon?
Here‘s what each has to offer

88 HEALTHY PLATTER
INSPIRATION! Build a tempting,
nutritious platter — it's so easy!

Why you can trust AUSTRALIAN

EDITORIAL TEAM Healthy Food Guide (HFG) We give unbiased opinions
magazine is your complete
Managing Editor Alison Kirkman and are not affiliated with
editor @healthyfoodguide.com.au guide to healthy eating.
Dietitian Caroline Trickey any food manufacturers. All
APD, BSc (Nutr & Diet) Our recipes use easy-to-find,
Art Director Nerida Shield affordable ingredients. Cook branded food in HFG has been
Subeditor Dan Winter
Digital Content Creator Stephanie Hinton with HFG, and you’ll always approved by our dietitians.
Contributors Advertisers cannot influence
Darlne Allston, Julz Beresford, Dixie Elliot, enjoy a nutritious meal.
Michaela Le Compte, Amanda Lennon, editorial content.
Vanessa Levis, Vivian Lui, Liz Macri, Cath
Muscat, Mark O’Meara, Con Poulos, Kerrie You can trust our advice. All our Dietitians review all our
Ray, John Paul Urizar articles so that they’re always
Contributoring dietitian health information is supported accurate and up-to-date. We
Dr Tim Crowe by solid scientific evidence, also publish our references

ADVERTISING SALES not media fanfare. We smooth in the magazine and online at
out any confusion caused
National Advertising Manager by ‘pseudoscientists’. healthyfoodguide.com.au
— Health & Food Titles
Melissa Fernley, (02) 9901 6191 Every recipe in Healthy Food Guide is healthy
[email protected]
Advertising Manager holiday fun cook fresh Our recipe writers work with
Bianca Rampal, (02) 9901 6327 qualified dietitians to develop
[email protected] Pure forkids Add the antlers as soon all our meals. A nutritional
Advertising Manager (NZ) Our easy re ndeer bl ss bal s are a fun tasty as the bliss balls are analysis is provided for every
Lucy Malcolmson, +6427 493 9521 treat to make with the kids th s Christmas dipped in chocolate recipe. We test each meal
[email protected] twice to ensure it works and
Production Manager Peter Ryman Red nosed reindeers 77 tastes great! Turn to p99 to
Production & Digital Services Manager Makes 18 Cost per se ve $0 70 Hands-on time 30 min plus refrigeration read about our recipe badges.
Jonathan Bishop
Subscription Enquiries 1 cup cashews toasted 1 Line a baking t ay wi h baking to he tray Deco a e each with
Toll Free: 1300 361 146 or +612 9901 6111 1 cup desiccated paper Place cashews coconut the pretzel antle s (pressing into
Email: [email protected] syrup and 1 tablespoon water in cashew ba l slightly) and a red
or go to mymagazines.com.au coconut toasted a food processor Process un il M&M nose Place the reindeer
International Licensing and Syndication 1 tablespoon maple syrup mixture star s to come oge her in the fridge for 10 minu es or
Phil Ryan, [email protected] ¼ cup pu fed ice in a ball T ansfer to bowl Stir in until set Serve
125g mi k chocola e puffed rice unt l combined Roll
nextmedia Pty Limited level tablespoons of the mixture
Locked Bag 5555, St Leonards NSW 1590 melts melted in o ba ls Refrigerate for 1 hour
Phone (02) 9901 6100 125g white chocolate 2 To melt chocola e put it in a
Managing Director Arek Widawski hea proof bowl Place the bowl
GM Consumer Publishing Carole Jones melts melted over a saucepan of simmering
Associate Publisher Andrea Duvall 36 mini pretzels wa er (don’t let the bowl touch
he wa er) Use a metal spoon
6 healthyfoodguide.com b oken into antler shapes o stir chocola e often for about
18 red M&M’s 5 minutes or unt l smooth
3 Using a fo k dip half of the
76 cashew balls into each bowl of
mel ed chocolate shaking o f
any excess Return cashew ba ls

HIGH

PROTEIN

dairy free diabetes friendly gluten free vegetarian

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.

your protein boost
never looked so good

yoursay Got something to share? Connect with us…

Australian Healthy @hfgaustralia hfgaustralia @HFGAustralia
Food Guide #cookwithhfg
$WP1OR4RIZT7EH
LETTER OF THE MONTH
WIN!
My week on a plate — on the fridge!
Gingerbread
Absolutely loving HFG! Each week I sit down with the mag Folk goodies
and plan the week’s menu, and then I go on the shopping
expedition for the ingredients. The menu for the week is stuck Gingerbread Folk’s delish
onto the fridge, so my husband doesn’t have to keep asking me gingerbreads are made
what’s for dinner! The other day he even told me I was a better from the finest quality
cook than his Mum! I’m also loving the recipes that come to ingredients, with a hint
me via HFG email. Today is menu planning day — so I’m off of ginger and a delicate
to the shops with my meal plan! Judy Roulstone, QLD balance of sweet spices,
packaged in eco-friendly
Get your veg! Heart healthy compostable wrappers. Note: ‘Your say’ letters may be edited for length and content.

I really liked the ideas in the What an eye-opener the recipes in The prize features a
November issue of HFG on ‘Mediterranean Heart’ were in the chocolate gingerbread
getting more nutrients into November issue! I’d been eating house kit the family can
kids’ food! It was so helpful to my meat and three veg for years assemble, gingerbread
get some more ideas to ensure until I saw the Mediterranean plate ‘mini folk’ and ‘kiddiewink’
my daughter, who already eats comparison. We’ve definitely been characters, a Christmas
quite well, is eating enough of guilty of too much meat and not tree kit and a cookie tin.
all the right sort of things! enough veg in our house, and now All products are gluten,
Nicolette Forster, NSW there’s room to improve. I’ll be nut and palm oil free!
trying out these yummy recipes!
Snack right ❋ Congratulations to Judy
Daisy Kim, VIC
As a self-confessed, shameless Roulstone of QLD, this month’s
snacker, I was drawn to ‘Snacking Time saver Your Say winner, who won a
Made Healthy’ in the October $160.00 Kakadu Plum Pack.
issue. It certainly struck a chord I’m the first to admit I don’t care
and could not have come at a much for cooking: I’d much rather Have your say
better time! I’m happy to report be eating! The time-saving kitchen
that, at 83 years, I have now made hacks were the first thing I turned Email us at readerprize@
changes to my snacking habits to in the November issue, and they healthyfoodguide.com.au or
for the better. Thanks HFG for have been super-handy in cutting
somehow always knowing just kitchen time down. The 5pm Panic send to Locked Bag 5555,
what your readers need! recipes were so fast and easy too – St Leonards NSW 1590
R. Celestino, ACT well worth the little time they took!

8 healthyfoodguide.com G. Hamilton, QLD

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what's new

newsbites

KEEP UP-TO-DATE WITH THE LATEST IN HEALTH AND FOOD NEWS.

C-Vhiatmampiionn!

Vitamin C can help the over-50s
retain muscle mass in later life.
Older people who consume plenty
of Vitamin C – commonly found
in citrus fruits, berries and vegies
– have the best skeletal mass,
according to a new report. Just
one orange a day and a veg side
will meet most people’s needs.

University of East Anglia, 2020

Noise can put you o food

Noise can make or break a restaurant dining experience,
according to a Flinders University experiment. Noise-sensitive
people, older folk and women reported lower enjoyment of

food when there was elevated background noise, with the
report suggesting more practical acoustic design of dining

areas could help suit noise-sensitive people.

Flinders University, 2020

10 healthyfoodguide.com

29% People who eat the most whole grains calciumNUTS ABOUT
have a 29 per cent lower rate of diabetes
compared to those who eat the least. Of all the nuts, almonds
Know your oats! BMJ, 2020 have the most calcium,
which is key for bone-
Nastwueraetlly building, blood-clotting

Containing no artificial and a strong heart.
sweeteners, stevia or
flavourings, Lakanto’s WebMD, 2020
Monkfruit Sweetener has
93% fewer calories than
sugar, and zero net carbs or
Glycaemic Index (GI) impact.
Originally cultivated by
Buddhist monks, monkfruit
is the basis for Lakanto’s
natural, spoon-for-spoon
alternative to sugar.

Australian Food News, 2020

Did you know? Exercise &
Bananas are rich in muscle-strengthening apPetiTe
potassium, but potatoes have more! Potatoes are
also a good source of iron and are low in fat. Not enough time to exercise
in the morning? Don’t worry
WebMD, 2020 — 30 minutes of high-intensity
exercise in the evening won’t
negatively affect your sleep, and
might even reduce your appetite.

Experimental Physiology, 2019

DECEMBER 2020 HEALTHY FOOD GUIDE 11

what's new g

newsbite New Delcado avocados produce a more nutty
and creamy flavour than other hass avocados
Take the presSure down! by staying on the tree almost twice as long,
says second generation grower Suzie Delroy.
Australians who added four tablespoons The growers also use an X-ray-like technology
of extra-virgin olive oil to their daily diet for to detect bruises under the skin — so there‘s
three weeks reduced their blood pressure no need to squeeze. For exciting ways to use
significantly, a new study has revealed. avocados in healthy, tasty recipes, turn to p60.
Meanwhile, for those who like a tipple…
US researchers have now discovered that EARLY TO BED?
drinking eight or more alcoholic drinks a
week may increase the risk of high blood Are you a morning person or a night owl?
pressure for people with type 2 diabetes. The old saying could be true:
Might be a good idea to keep an eye on
your glass during the silly season. a newAussie study reveals people
who hit the sack early are more
Nutrients, 2020; American Heart Association, 2020
likely to be in better health
12 healthyfoodguide.com and more physically active
than night owls. A New Year’s
resolution in the making?

BMJ Open Diabetes Research
and Care, 2020

The right protein WHAT WE’RE

Eating more protein has been linked with living longer — but only if thisLOCVhIrNisGmas
that protein comes from plants. There’s a 12 per cent lower risk of
early death for men, and 14 per cent for women, for every 10g of ➜ This gorgeous Garlicious
animal protein they replace with plant protein per 1000 calories. Grown Presentation Gift Box
showcases two jars of award-
JAMA Internal Medicine, 2020 winning black garlic cloves -
the perfect Christmas gift for
CofFeE break the foodie in your life, or for
your own stocking! $49.95.
Drinking 1–to–4 cups of filtered coffee Visit garliciousgrown.com.au
a day has been linked to a lower death Alison Kirkman,
rate than no coffee at all — but drinking HFG Managing Editor
unfiltered coffee was linked to a higher
number of deaths than drinking filtered ➜ This 140cmx140cm Nahla
brews. Healthier filtered coffee is drip- Picnic Rug from giftsatteacup.
brewed through a paper filter, whereas com.au will be high up on my
for unfiltered coffee, the beans simmer Christmas wish list this year.
Pretty and practical, it’s the
in near-boiling water — the method perfect addition to everyone’s
used for espresso, and the basis for summer picnics. $34.95
lattes, cappuccinos and plunger coffee. Nerida Shield, HFG Art Director

European Journal of Preventative
Cardiology, 2020

4 fold

That’s the approximate increase in oral cancer risk
from long-term high levels of alcohol consumption.

DECEMBER 2020 HEALTHY FOOD GUIDE 13



Photo: iStock. Text: WebMD, Caroline Trickey. live WELL

avoid holiday weight gain | health test results | why salt makes us hungry

Go with the flow

Think you need to be super-
bendy to take up yoga for
its fitness and calmness
rewards? Think again!

There’s a type and level
— online and off — to suit
everyone, no matter what
your shape or age. And
the benefits aren’t long in
coming, either. In one study,
participants improved their
flexibility by up to 35 per
cent after just eight weeks.

Yoga not only improves
heart health, muscle tone,
posture and breathing:
its gentle, flowing nature
leaves you feeling more
relaxed, especially as most
classes begin and end with
meditation techniques.

So, look for the option
that suits you the best —
and roll out that mat!

DECEMBER 2020 HEALTHY FOOD GUIDE 15

live well

Beatwehigohlitdcaryeep

Many of us struggle with keeping our weight
stable over the holidays — but don’t worry, HFG’s
top tips will help you enjoy a great break without
adding to the scales. Caroline Trickey explains.

16 healthyfoodguide.com

We all have some foods Fight food FOMO
that we prepare only
during the holidays, Have you heard of food FOMO — Fear Of Missing
something extra special we Out — which makes people eat food just because
really look forward to. It’s little it’s there? FOMO comes from a scarcity mindset,
wonder many people overeat which you can overcome.
during this time, which can then
lead to unhealthy ‘weight creep’ Remind yourself there’s no shortage of delicious
over the break. We might pledge foods in your life. Be selective and choose only the
to go on a diet to lose it in the most delicious-tasting food. Eat it slowly, savour it,
New Year, but a more effective and you’ll be a lot less likely to overeat. When you
approach is to prevent that recognise you’ve eaten enough — although there’s
weight gain happening in the still more to try — ask to take a portion home so you
first place. Here’s how … can enjoy it as delicious leftovers the following day.

Overeating consistently is what leads to weight
gain. Make it a goal over the break to limit how often
you overeat (if at all), so you can maintain your weight.

DECEMBER 2020 HEALTHY FOOD GUIDE 17

❋

The following 5 ways
will help you enjoy
holiday celebrations
without adding
extra weight

1FIND
OTHER
WAYS TO
THRIVE

So many events in our
lives — and holidays —
revolve around food,
but what about the
many other things in
our lives that can bring
the same amount of
pleasure?

While enjoying food
is great, it can become
a problem when it’s
the only source of joy
and entertainment
we choose. If it is, it’s
time to aim for a better
balance.

Ask yourself: what
other things do you
enjoy doing that aren’t
food related? What
other ways can you
entertain yourself and
your family? Include
these as part of your
holiday celebrations.
This will probably also
involve becoming more
active too — with knock-
on fitness benefits!

18 healthyfoodguide.com

live well

PLAN AHEAD Eating ASK YOURSELF:
for one ‘AM I REALLY
Behaviours repeated often become habits. After HUNGRY?’
a while there’s very little conscious thought that Think about what
goes into continuing that habit. You repeat it as if you really love and As humans we are
on autopilot — and eating is a habit most of us do what you could programmed to want
on autopilot. do without. Don’t to eat food when we
choose certain see it — a relic from our
So, aim to get your mind out of autopilot mode by foods to please cave-dwelling days
thinking and planning ahead. Think about the party others. Never eat when food was scarce.
or dinner you are about to attend, what food may anything you don’t But if you regularly
be there, and how you may be able to best manage enjoy, even if eat when you aren’t
your intake. Imagine yourself being there and eating grandma made it hungry, it’s likely that
slowly; not overeating; being discerning, deciding especially for you. your body will store
what you want most, and not eating anything that Don’t cave in to that excess energy in
you don’t love. pressure! the form of fat.

Planning ahead allows you to access the rational, If you’ve got a dinner
thinking part of your brain rather than its autopilot, or party coming up, plan
which loves to succumb to immediate gratification. to arrive hungry, but
not too hungry. When
Holidays offer plenty of time you are too hungry,
to practice mindful eating so you’re less discerning
that it becomes a habit later on about what you eat, and
you’re more likely to eat
EAT MINDFULLY quickly and too much.
Also, before going back
Think about how much food your body normally for seconds or serving
needs to feel lightly full, and put that amount on yourself dessert, ask:
your plate. That way, if you want more, you’ll have ‘Am I really hungry?’
to think about it first. Then eat slowly and minimise
distractions, so you can stop eating when you start Don’t eat before an
to feel lightly full. event with the idea that
you won’t eat during
Do your best to focus on what you’re eating, so the event — more often
you can savour every bite. Remember, you’re eating than not this backfires.
these foods because they taste great, so don’t miss Our willpower can
out on the flavour. If you’re talking to someone, take be an unreliable tool,
a few moments from the conversation to focus back especially at the end of
on what’s on your plate. That way, you’ll notice when the day, and even more
your body has had enough food before you’re too full. so after a drink!

Enjoying your food while engaging in conversation
takes practice, but holiday times can offer plenty of
opportunities to perfect this skill! Plus, you won’t feel
overfull, bloated or sleepy afterwards!

DECEMBER 2020 HEALTHY FOOD GUIDE 19

5live well It's natural to overeat
DON’T BEAT on some occasions, so
YOURSELF UP use it to your advantage

Law of If you do overeat, be
diminishing mindful of the ‘it’s
returns too late now’ attitude,
which can lead you on
How much real to bingeing. Equally,
enjoyment we get avoid an all-or-nothing
from eating a food ‘over-correction’, such
starts to decrease as planning to detox
after a certain or embarking on a fad
point. For example, diet. It’s normal and
your first bite of natural to overeat on
dessert may taste occasions. How much
delicious. The next and how often is what
bites may taste determines whether or
equally delicious. not it will contribute to
But after a certain your weight going up.
amount, it stops
tasting as delicious A top strategy when
and becomes ‘more you’ve overeaten is to
of the same.’ When understand what made
you eat mindfully you do so in the first
and notice this, place. Ask yourself
it can help you some questions from
recognise when it’s a non-judgemental
time to stop eating. perspective — to help
you make sense of what
just happened, and to
consider what you can
do next time. It can help
to write this down: but
afterwards, set it aside.
Let go of any shame,
guilt or disappointment.
Get back to your normal
way of eating and allow
your body to sort it out
— which it’s entirely
capable of doing.

20 healthyfoodguide.com



live well

nKunHmcohewbaelcetykhrsosur
Regular medical checks are
a smart way to monitor your Cholesterol profile

health — but what are the (cholesterol & triglycerides)
key tests, and how do you
interpret the results? HFG Cholesterol is a fatty, waxy substance your
body needs for proper functioning and the
crunches the numbers. structure of cells, as well as for the production
of hormones and vitamin D. While your body
Understanding your test naturally produces cholesterol, its production
results helps you ask can increase when you eat foods that are high
informed questions when in saturated fat.
you’re at the doctor. They’re
the experts, of course, but it’s There are two types of cholesterol:
good to have a second pair of ➜ LDLs (Low density lipoproteins) carry
eyes — yours — so you can watch cholesterol from your liver throughout
your numbers over time and make your body.
sure they don’t start to climb out ➜ HDLs (High density lipoproteins) move
of the ‘normal’ range. This gives cholesterol back to your liver, helping to
you the chance to make changes clear it out of your blood.
before they get out of kilter. ➜ Triglycerides are another type of fat in
Here’s what you need to know: your blood. It’s the most common form in
which energy is stored as fat in your body.
22 healthyfoodguide.com

HOW OFTEN
SHOULD YOU
GET TESTED?

If you are over 45,
blood tests every

two years are
recommended.
If you have a family
history of heart
disease or diabetes,
you may prefer
to get your levels
checked yearly.

DECEMBER 2020 HEALTHY FOOD GUIDE 23

live well

Waist Fasting insulin
circumference
Note that insulin is not included as a standard
The most important thing about excess fat is blood test. However, many doctors are now
where it is. Having a spare tyre around your choosing to include it, especially when a
middle indicates the presence of visceral fat patient complains of unexplained weight
— fat that has accumulated around your vital gain, and thyroid issues have been ruled out.
organs such as the liver, pancreas and heart.
What is it?
Why check it?
Insulin is a hormone that helps your cells
Excess belly fat is linked to high cholesterol, access glucose from the blood. It opens
high blood pressure, heart disease, stroke ‘doorways’ through which the glucose can
and diabetes. pass from the blood into the cell.

Keep your risk low by aiming Why check it?
for a waist measurement below
< 80cm for females High insulin levels indicate a condition called
< 94cm for males insulin resistance, where your cells become
less responsive to insulin and glucose can no
Your risk considerably increases longer efficiently move into your cells. Your
with a waist measurement above pancreas then produces greater amounts of
> 88cm for females insulin to help manage blood sugar levels.
> 102cm for males Over time, this process can develop into
type 2 diabetes.
What to do if your waist
measurement is high Ideal is <10
10–14 is mild insulin resistance
Eating well and exercising regularly will help >14 indicates insulin resistant
you to lose unwanted fat and build muscle.
But make sure you choose sustainable changes What to do if your
so your results will be permanent, as yo-yo insulin levels are high
dieting can contribute to increased belly fat.
The food guidelines are the same as for high
24 healthyfoodguide.com glucose levels (see right). Boost your movement,
since exercise is vitally important to help keep
your cells responsive to insulin.

Fasting glucose When reading results,
< means less than &
What is it? > means more than

Glucose is a sugar that serves as the principal Blood pressure
source of energy for your body. When you eat,
your digestive system turns any carbs in your What is it?
food into glucose (sugar), which is released into
the bloodstream and used by the cells in your When your heart beats, it pumps blood around
body for energy production. your body, pushing it against the sides of your
blood vessels. A blood pressure test checks
Why check it? how strong this push is in your arteries.

Discovering your sugar levels are elevated can ➜ The top number signifies systolic blood
prompt you to make lifestyle changes before pressure, the pressure of blood against artery
you develop type 2 diabetes. walls when your heart beats.

Aim for ➜ The bottom number, the diastolic blood
<5.5 mmol/L pressure, is the pressure when your heart
relaxes between beats.
* Note that for some pathology labs,
the range is <6mmol/L Why check it?

What to do if your glucose High blood pressure, or hypertension, puts
(sugar) levels are high extra strain on the arteries and increases your
risk of a heart attack or stroke.
Swap high-GI foods and drinks with lower-
GI options — and water! Don’t avoid carbs. Optimal is 120/80 mmHg.
Remember that they help fuel your body. High blood pressure is when it’s
Instead, keep the portion size of carbs in consistently 140/90 or higher
meals to roughly a quarter. Minimise your
snacking, and move as much as possible. What to do if your
blood pressure is high
HBA1C
Start by reducing your intake of processed
This is a measure of how much glucose food, since this is where 75 per cent of your
(sugar) is attached to your red blood cells salt intake is hiding, and limit your use of salt.
— different from fasting glucose, which is Then boost your vegie intake to help increase
how much sugar is freely in your blood. potassium levels (this helps balance the effects
It’s a more specific indicator of average of sodium), and increase your physical activity.
blood sugar levels, and monitors blood Aim to do at least 150 minutes of moderate
glucose control in those with diabetes. intensity exercise — like walking — each week.

DECEMBER 2020 HEALTHY FOOD GUIDE 25

live well

What is passive
consumption?

There are certain properties
of food that, when we eat
until comfortably full, result
in us consuming more
calories than we intended.
This is called the passive
overconsumption of calories.

saltcanoHvmoewraekaetus
When salt combines in a food with fat, it can override
fat’s normal ability to give us that feeling of fullness.
Welcome to the world of ‘passive overconsumption’.

W eight gain is a complex issue. But The double whammy!
there’s little doubt that, in Western
countries at least, highly processed Combining salt and fat together is a potent
salty, sugary, and fatty foods play a major role combination in helping promote ‘passive over-
in promoting weight gain. consumption’ of foods — that is, making us eat
more than we normally would. Just think of how
Most of the salt we consume in everyday eating moreish salty chips can be.
has been added to food during manufacturing. This
contrasts with the small amount of salt naturally Having a greater liking for salty and fatty foods
present in most foods — or to the salt we add at the is associated with eating more kilojoules overall,
table, or while cooking. as well as uncontrolled eating, and children being
overweight. In fact, the link between the level of
Salt can be a very desirable taste. It doesn’t just saltiness and the overconsumption of food is now
help preserve foods: it makes them more palatable, seen as stronger than having a liking for sweet
which is why it’s commonly added in processed foods.
and fatty foods.
26 healthyfoodguide.com

Saltiness is a
taste that can

be very
desirable
in foods

Dr Tim Crowe is an
Advanced Accredited
Practising Dietitian and
nutrition research scientist.
Connect with him at
thinkingnutrition.com.au

DECEMBER 2020 HEALTHY FOOD GUIDE 27

live well

Be food label savvy –
2000mg a day sodium
is the recommended limit

DID YOU
KNOW?
80% of the sodium
we consume daily
from salt comes from
manufactured

foods

Testing the theory Salt & over-eating: the results

Teasing out further how salt may The study found participants consumed 11 per
influence the over-consumption cent more kilojoules when the meals they ate were
of fatty foods, sensory researchers high in salt. Interestingly, this happened whether
from Deakin University recruited the fat content of their meals was high or low.
48 healthy adults to take part in
a tasting panel. Over a series of The fat content of the meal didn’t mean people ate
four lunchtime sessions — and more food by weight. It was because of the foods’
following on from consuming greater energy density that they consumed more
a standardised breakfast that kilojoules.
morning — each person ate a
meal of macaroni and cheese, People who were considered to be sensitive to
where the fat and salt content the taste of fat ate less of the high-fat meal, but only
had been manipulated. The if it was also low in salt. The ways people rated their
four meal combinations were: hunger before, and their fullness after, each of the
four different meals were similar — and not affected
➜ low-fat/low-salt by the meals’ fat/salt composition.

➜ low-fat/high-salt What it all means

➜ high-fat/low-salt This small-scale laboratory study suggests the
saltiness of food can influence the passive over-
➜ high-fat/high-salt consumption for foods high in fat. At a time when
there are too many discretionary food choices
The study encouraged the available that meet the criteria for being high in
participants to eat as much as fat and salt, this research helps explain why such
they wished until they felt full. food could be an important driver of excessive
It took into account factors such eating and subsequent weight gain.
as eating rate, meal agreeability,
and the participants’ ratings of Whether adding salt at home to foods low in fat
their own hunger and fullness. like vegetables would give a similar, but much more
favourable, result of passive consumption — people
28 healthyfoodguide.com eating more veg — would be an interesting research
question to explore.

Hothwetsoahhlatalltt

Is salt making you overeat? Try these low or no-salt tips to cut down.

➜ Spice up your meals. Use ADD MORE FLAVOUR ➜ To help you cut down on the
fresh herbs and spices rather amount of salt you use, opt for
than the salt shaker to boost ➜ Try this salt-free seasoning: a flavoured salt. Flavoured salt
a dish‘s flavour 5 teaspoons onion powder, uses additional herbs in the salt
2½ teaspoons garlic powder, mix, which means that, spoon for
➜ Add lemon or lime juice to 2½ teaspoons sweet paprika, spoon, you’ll use less salt!
foods you think will benefit 2½ teaspoons dry mustard,
from their tang and flavour 1¼ teaspoons thyme leaves,
½ teaspoon white pepper,
¼ teaspoon celery seeds

SNAC ➜ Edamame beans ➜ Herman Brot Protein
LOW-SALT Crackers — Cheese:
WAY ➜ Natural peanut butter
on slices of apple 198mg sodium per 65g serve
HFG’s favourite low-salt,
savoury-style snacks show ➜ Lightly Sea Salted ➜ Homemade kale chips
that minimising sodium Air Popped Corn:
doesn’t mean you have ➜ Celery or carrots & hoummos
to sacrifice flavor. 60mg sodium per 20g serve
➜ Parker‘s Lightly Salted Baked
➜ The Happy Snack Pretzel Minis
Company Roasted
Fav-va Beans with 140mg sodium per 25g serve
Red Pepper & Chilli:
➜ Honest to Goodness Tamari
88mg sodium per 25g serve Roasted Almonds

235mg sodium per 100g

Text: Caroline Trickey. ✽ For more delicious low-salt recipes &
ideas, visit healthyfoodguide.com
DECEMBER 2020 HEALTHY FOOD GUIDE 29

live well

QuizWaorhfeaeytaottyeupr?e

If you’re searching for the best way to manage your
weight, our quiz will help identify your eating style. Knowing
why and how you eat can help you make positive changes!

1 Do you eat regular meals? 3 How do you feel after
2 4 eating dinner?
A Yes, I eat regular meals
and snacks A Still hungry — I like to
snack all night long
B Yes, I eat regular meals —
at the same time every day B Guilty and over-full
C Good, I know I’ve eaten enough
C Yes, most of the time D I need something sweet
D No, I regularly skip meals
What is your attitude to
What’s your snacking style? or relationship with food?

A I like to snack throughout the day A I enjoy food
B I’m not much of a ‘snacker’ B I feel it’s my enemy — no matter
C I snack mostly when stressed,
what I eat, my weight goes up
sad or anxious C I feel like it controls me at times
D I try to avoid snacking because D I’m ‘good’ all day long, but then

once I start, I can’t stop crave carbs at night

30 healthyfoodguide.com

Don't worry if
you don‘t fit into
one eating category

5 How do you choose
6 what to eat?
7
A I eat what I feel like, when I feel like it
B I only eat what is healthy, and will

help me lose or maintain my weight
C I eat healthily most of the time,

except when I’m stressed
D I grab whatever I can get my hands

on when I get hungry

When wanting to slim down,
what destroys your good
intentions?

A I’m not trying to slim down
B Stress and lack of time
C I get bored, slip up and find it

hard to get back on track
D I can eat well during the day,

but overeat when I get home

When you over-indulge,
what do you do?

A I never get hungry enough
to over-indulge

B I rarely over-indulge, but when
I do, I get cross at myself

C I get frustrated, as I know it will
cause me to gain weight, which
makes me eat more

D I over-indulge often, but usually
just move on from it, or cut back
the following day

DECEMBER 2020 HEALTHY FOOD GUIDE 31

live well

Etyaptiensg

PLEASE NOTE: M s ly A : Text: Caroline Trickey. Photos: iStock.
This quiz is designed
as a fun way to help Constant craver
increase your eating
awareness. Don’t You eat often. Nibbling a bit here and there helps
worry if you don’t get you through your day. But do you eat when
fit exactly into one doing other activities — like checking emails, social
eating category, or if media, watching TV, working — and not notice this
you fit a few, or if you intake? Perhaps you can’t remember the last time
vary between them you felt hungry, or full? And are you aware of just
depending on what how much you eat in a day?
day of the week it is!
You may have only WHAT TO DO: It may help you to start off with a
some of the tendencies 24-hour recall of when, what and how much you
discussed, and you are currently eating. Then, for the next 24 hours,
may benefit from just schedule specific meals and times to eat, and eat
a little fine tuning. If at those allocated times only. Try to eat slowly and
you are a mix of all the mindfully — and not to get distracted. Make sure
categories, you most to include low-GI carbs and a protein-rich food in
likely are a regular your meals to help you feel full for longer, and to
healthy eater — because make them more sustaining. Reflect on how you
indulging sometimes, ate, then schedule your following day’s intake so
or craving carbs from you can make adjustments as necessary. Be patient
time to time, is part of as you make alterations. Remember that some old
normal healthy eating. and ingrained habits take time to change.

32 healthyfoodguide.com

ly B : M s ly C :

icted eater Emotional eater

oing your best, but you eat what you You aim to eat healthily, but like Bridget Jones,
‘should’ rather than what you actually you use food to comfort yourself, maintain feelings
at. You’re very focused on the calorie, of pleasure, or distract yourself from parts of your
t content of food. You most likely refer to life. You eat when you are sad, lonely, stressed,
ood’ or ‘bad’, and feel guilt or shame when bored, happy, anxious, tired, frustrated, annoyed
bad’ food. Years of dieting have trained and upset. However, afterwards you often feel
nk in this way. worse because you also feel out of control, which
is a trigger in itself. It can be a vicious circle: you
O DO: Ditch the diet thinking by removing get upset because you’re gaining or can’t lose
tions. Restrictive eating never works for weight, then you eat to help yourself feel better.
m weight management. Over-restriction,
ting, or deprivation leads to rebound WHAT TO DO: Awareness is the first step towards
here you binge on not-so-healthy foods. change. Be kind to yourself rather than beat yourself
ly relying on willpower to resist all the up. Recognise how you truly feel when you want to
u enjoy is just exhausting. Aim to take a eat (but know you’re not hungry). Ask yourself, ‘Am I
anced approach, and don‘t put so much hungry? Or am I tired, bored, lonely, or...? What do
pressure on yourself. Feed your body delicious- I really need now?’ But if hunger isn’t the reason
tasting, healthy food you enjoy when you are you’re eating, how will you know when to stop? If
feeling hungry — and occasional indulgences. you need help doing this, it can help to talk to a
dietitian or psychologist who specialises in this.
Relying on willpower to
resist all the foods you

enjoy is exhausting!

M s ly D :

Evening muncher or night-time binger

You cruise through your day skipping breakfast, or lunch, or both —
because you’re too busy, or you’re trying to slim down. Then you’re
voraciously hungry either when you get home, or after eating dinner.
You try to eat healthily, but you crave carbs. You may even think that
you’re addicted to them, but you’re not. This is just your body crying
out for some fuel to do all the amazing things it does all day, every day.

WHAT TO DO: Prioritise yourself by eating during the day. Put it in your
calendar. Don’t do ‘multi-task‘ eating while checking emails or social media.
Enjoy slow eating. Your amazing body deserves to be nourished regularly.
And you’ll find you get a boost in energy levels throughout your day too.

DECEMBER 2020 HEALTHY FOOD GUIDE 33

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cook FRESH

entertaining made easy | 20-minute dinners | delish ice cream biscuits

Summer delights Rice paper rolls
with coriander
Make the most of the holiday pesto prawns
time with superfast, no-cook
5pm Panic recipes, speedy (See recipe on p55)
avocado-based meals and
easy ideas for entertaining.
And don’t miss our delicious
ice cream sandwiches and
refreshing summer iced teas.
To make life easier, we’ve
done the healthy eating hard
yards for you! Every main
meal contains at least two
serves of vegies. Each dish
meets our dietitians’ criteria
to ensure it doesn’t contain
too much energy, saturated
fat, sugar or sodium. Recipes
all come with a nutritional
analysis, with the table on
page 94 showing how they
fit daily nutritional needs.

Our food writers work with qualified HIGH
dietitians to develop these recipes for
maximum health benefits. For more PROTEIN

about our recipe badges, see p99. gluten free dairy free diabetes friendly vegetarian

Sounma pmlaetre
Entertain your family or friends with
these delectable summer dishes.

eat the
rainbow

36 healthyfoodguide.com

Recipes: Amanda Lennon. Photography: John Paul Urizar. Styling: Michaela Le Compte. Food Prep: Dixie Elliott. cook fresh

Rainbow fritters
with beetroot &
pistachio hoummos

(See recipe p42)

So moreish topped
with this yummy

hoummos

DECEMBER 2020 HEALTHY FOOD GUIDE 37

cook fresh

Spicy Chicken Salad
with Tahini Dressing

Serves 4 Time to make 25 min Cost per serve $4.30

diabetes friendly gluten free dairy free

2 tablespoons cumin powder paper. Sprinkle cumin all over
600g chicken breast fillets chicken. Spray chicken with oil.
1 large (500g) fennel bulb, Heat a large non-stick frying pan
over medium-high heat. Cook
halved, shaved chicken for 2 minutes each side,
1 small red onion, shaved or until browned.
2 red grapefruit, peeled, sliced 2 Transfer chicken to prepared
200g reduced-fat tray. Bake for 10 minutes, or until
cooked. Remove from oven. Rest
plain yoghurt for 5 minutes. Season. Slice.
1 tablespoon lemon juice 3 Meanwhile, arrange the fennel,
1 tablespoon tahini onion and grapefruit on a large
Dill sprigs, to serve serving platter. Whisk the plain
½ x 75g punnet yoghurt, juice, 1 tablespoon of
warm water and tahini in a small
pomegranate seeds bowl until combined. Season.
4 Arrange chicken over the salad
1 Preheat the oven to 220°C. on the platter. Dollop the tahini
Line an oven tray with baking yoghurt over the top. Season
salad with freshly ground black
pepper. Sprinkle with dill and
pomegranate seeds to serve.

HIGH

PROTEIN

PER SERVE Sugars 15.8g
Fibre 7.0g
1361kJ/324cal Sodium 174mg
Protein 41.9g Calcium 260mg
Total Fat 7.4g Iron 3.5mg
Sat Fat 1.3g
Carbs 17.5g

38 healthyfoodguide.com

NUTRITION tip

The pink blush of
the grapefruit comes

from carotenoids
that boost our
immunity

DECEMBER 2020 HEALTHY FOOD GUIDE 39

cook fresh

Juicy nashi pears make
an excellent thirst
quencher during the
summer months

spice
it up!

40 healthyfoodguide.com

Mustard & Chilli Pork Waldorf Salad

Serves 4 Time to make 35min Cost per serve $6.70
diabetes friendly gluten free

2 tablespoons wholegrain medium-high heat. Add pork
mustard and cook for 3 minutes each
side, or until browned.
1 tablespoon chilli paste 2 Reduce the heat to medium
600g pork fillets and cook the pork, covered,
¼ red cabbage, core turning occasionally, for a
further 5 minutes for medium,
removed, shredded or until cooked to your liking.
¼ savoy cabbage, core Remove from heat. Rest for
5 minutes. Slice.
removed, shredded 3 Meanwhile, arrange the
3 qukes (baby cucumbers) cabbages, cucumber, celery,
nashi, grapes and walnuts on
thickly sliced large serving platter. Arrange
2 celery sticks, sliced pork over salad on platter and
2 nashi pears drizzle with any pan juices.
4 Drizzle salad dressing over
(or others), sliced salad. Sprinkle with the nigella
100g red grapes, halved seeds and chilli to serve.
¹⁄³ cup walnuts,
HIGH
chopped
¹⁄³ cup Caesar PROTEIN

salad dressing
1 teaspoon nigella or

black sesame seeds
1 fresh long green

chilli, sliced

1 Combine the mustard and PER SERVE Sugars 19.2g
chilli paste in a large shallow Fibre 8.0g
dish. Add the pork and turn 1870kJ/445cal Sodium 542mg
to coat. Spray pork with oil. Protein 40.5g Calcium 100mg
Heat a large frying pan over Total Fat 20.9g Iron 3.2mg
Sat Fat 2.5g
Carbs 20.7g

DECEMBER 2020 HEALTHY FOOD GUIDE 41

cook fresh

Rainbow Fritters with Beetroot
& Pistachio Hoummos (p36)

Serves 4 Time to make 35 min Cost per serve $3.10 vegetarian

½ cup self-raising flour 1 Combine the flours in a large
¼ cup besan (chickpea flour) bowl. Add the egg and the milk
2 eggs, whisked and whisk until combined and
½ cup skim milk smooth. Add the parmesan and
¹⁄³ cup shaved parmesan ground coriander. Season. Stir
2 teaspoons ground coriander to combine. Divide the batter
300g can corn kernels, drained into three equal portions. Place
½ cup shredded carrot each portion of batter in a bowl.
1 zucchini, grated, excess Add corn to one bowl, carrot to
the second bowl and zucchini to
liquid squeezed the third bowl. Stir each portion
2 tablespoons olive oil to combine and create three
425g can sliced beetroot, separate fritter batters.
2 Heat a little of the oil in a large
drained non-stick frying pan over medium
200g tub reduced-fat heat. To cook four fritters, spoon
heaped tablespoons (about ¼ cup
hoummos each fritter — you get four fritters
2 tablespoons pistachios, per batter) of corn batter, around
edge of pan. Cook for 2 minutes,
chopped or until golden underneath. Turn
80g cos lettuce fritter, flatten with a spatula, and
Lemon wedges, to serve cook for a further minute, or until
browned and cooked through.
Beetroot has been linked to Transfer to a plate lined with a
improved blood flow & paper towel to drain. Repeat with
the remaining carrot and zucchini
better exercise performance batters, topping up and reheating
oil between batches if necessary,
PER SERVE Sugars 16.8g to make 12 fritters in total.
Fibre 10.0g 3 To make the hoummos: Process
2132kJ/508cal Sodium 702mg beetroot and hoummos in a small
Protein 18.4g Calcium 246mg blender or food processor until
Total Fat 25.0g Iron 4.2mg combined and smooth. Spoon
Sat Fat 5.1g into a serving bowl. Sprinkle the
Carbs 48.2g hoummos with pistachio.
4 Arrange the cos lettuce and
the fritters on a large serving
platter. Serve with beetroot dip
and lemon cheeks.

42 healthyfoodguide.com



cook’s tip

You can use any leftover
chicken — or other
healthy sources of

protein such as tofu —
in this recipe

Extract from Use It All
by Alex Elliott-Howery
and Jaimee Edwards,
Murdoch Books, $39.99.
Photos by Cath Muscat.

44 healthyfoodguide.com

cook fresh

Use itLet nothing go to waste!
Make use of left-overs
and whatever is in the
up!fridge to create these
tasty, low-carb meals.
Lettuce cups

Serves 4 Cost per serve $1.95 Time to make 15 min
gluten free dairy free

1 tablespoon vegetable oil 2 Add the thinly sliced vegetables
2 garlic cloves, chopped and the salt, and stir-fry for about
2 spring onions, chopped 2–3 minutes, until the vegetables
2–3 cups thinly sliced vegetables are tender but still bright. Remove
the vegetables from the wok, then
such as: green beans, carrot, add the protein and stir-fry until
asparagus, zucchini, broccoli, browned and cooked through (if
capsicum, wombok, bok choy using left-over fish or poached
Pinch of salt chicken, you will just need to heat
300g protein such as tofu, it through).
left-over cooked fish, 3 Splash in the mirin, soy sauce
free-range minced pork, and the hoisin. Next return the
poached shredded chicken, vegetables to the wok and mix
beef strips through.
1 tablespoon mirin 4 Transfer mixture to a serving
1 tablespoon soy sauce bowl. Serve with lettuce cups,
2 tablespoons hoisin steamed rice, sesame seeds for
Iceberg or cos lettuce sprinkling over, lemon wedges,
cups, to serve and your choice of hot sauce or
Steamed rice, to serve chilli and condiments.
Toasted sesame seeds, to serve
Lemon wedges, to serve PER SERVE Sugars 8.7g
Hot sauce or thinly sliced Fibre 7.6g
red chilli, to serve 1129kJ/270cal Sodium 688mg
Protein 12.6g Calcium 280mg
1 Heat the vegetable oil in a wok Total Fat 12.1g Iron 3.7mg
over a high heat, add the garlic Sat Fat 1.5g
and shallots and stir-fry for less Carbs 23.2g
than 1 minute.

DECEMBER 2020 HEALTHY FOOD GUIDE 45

cook fresh

high
in iron
& fibre

Satay
salad bowl

(See recipe overleaf)

PER SERVE Sugars 7.3g
Fibre 8.7g
1741kJ/415cal Sodium 312mg
Protein 22.0g Calcium 342mg
Total Fat 27.7g Iron 4.8mg
Sat Fat 4.7g
Carbs 16.1g

46 healthyfoodguide.com

Fish cakes

(See recipe overleaf)

The scrumptious crispy PER SERVE Sugars 4.2g
crunch of these fish cakes Fibre 2.8g
make them an easy favourite 1089kJ/260cal Sodium 183mg
Protein 12.5g Calcium 42mg
Total Fat 13.8g Iron 1.1mg
Sat Fat 1.8g
Carbs 20.3g

DECEMBER 2020 HEALTHY FOOD GUIDE 47

cook fresh

SATAY SALAD BOWL (p46) FISH CAKES (p47) LESS-MEAT MINCE
Serves 4 Cost per serve $2.70 Serves 8 Cost per serve $1.20 FOR BURGERS
Time to make 40 min Time to make 20 min Serves 5 Cost per serve $1.30
gluten free dairy free Time to make 15 min, plus
vegetarian diabetes friendly 400g cooked potatoes fridge time dairy free
or sweet potatoes
1 potato 1 onion, roughly chopped
200g crunchy vegetables, Splash of milk 3 garlic cloves, roughly chopped
¾ cup thinly sliced crunchy 1 handful torn
such as asparagus, snow
peas, carrots, green beans, vegetables such as: shallots, parsley leaves
broccolini, cut into thin sweetcorn kernels, celery, 1 teaspoon salt
matchsticks fennel ½ teaspoon freshly cracked
300g firm tofu, cut into 2cm Small handful of finely chopped
cubes (or chicken, fish or pork) herbs: dill, parsley, fennel black pepper
2 tablespoons olive oil fronds, celery leaves 1½ teaspoons smoked
2 Lebanese cucumbers, 2 garlic cloves, minced
cut into batons Zest of 1 lemon or lime paprika
2–3 hard-boiled eggs, 300g left-over flaked baked fish 1 teaspoon dried thyme
sliced into quarters 1 egg
Miso satay sauce 1 cup stale breadcrumbs or oregano
¼ cup toasted unsalted 100ml vegetable oil 200g canned or
peanuts, to serve such as sunflower or
Coriander leaves, to serve rice-bran oil cooked brown lentils
300g minced meat
1 Cook the potato in a saucepan 1 Mash the cooked potatoes in
of boiling salted water until it is a large bowl with the milk and of your choice
tender. Remove using a slotted a pinch of salt. Add the thinly 1 tablespoon
spoon and set aside to cool. sliced vegetables along with
2 Add the crunchy vegetables to the herbs, garlic and lemon Worcestershire sauce
the boiling water and blanch for or lime zest. Season with salt ½ cup fresh breadcrumbs
1 minute. Drain the vegies and and pepper and combine well
refresh under cold running water, with a fork, then stir through the 1 Place onion, garlic, parsley,
then shake dry. Set aside to cool. flaked fish, being careful not to salt, pepper, paprika and dried
3 If you are using tofu, heat the break it up too much, which can herbs in a food processor and
vegetable oil in a frying pan over make the mixture gluey. blitz until finely chopped. Add
medium–high heat and sauté the 2 Divide the mixture into eight the lentils and blitz again until
tofu in batches for 2–3 minutes. fish cakes. Whisk the egg in a roughly combined, but do not
Drain tofu on a plate lined with shallow bowl and then tip the let it turn into a paste.
paper towel and allow to cool to breadcrumbs into another 2 Tip mixture into a bowl, then
room temperature. shallow bowl. Dip each fish add the mince, Worcestershire
4 Slice the potato and place it in cake in the egg and then coat sauce and breadcrumbs. Using
a serving bowl with the cucumber, in the breadcrumbs. your hands, mix together until
the egg, and the tofu, chicken, 3 Heat the oil in a frying pan combined. Form the mixture into
fish or pork. Season with salt and over medium–low heat. Fry the four equal-sized burger patties,
cracked black pepper. Pour over fish cakes in batches for about refrigerate for 30–60 minutes.
satay sauce, garnish salad with 3–4 minutes each side until crisp 3 Heat a little vegetable oil in a
toasted peanuts and coriander, and golden. Drain on paper frying pan over medium heat, or
and serve. towel and serve with a crunchy heat a barbecue flat plate to
coleslaw. medium and cook the burgers
48 healthyfoodguide.com for 5 minutes on each side.
4 Serve on soft buns with pickles,
chutney, mayonnaise, chilli jam,
tomato sauce, leafy greens, slices
of tomato and cheese.

Using smoked paprika
really brings out the flavour

of these delish burgers

Less-meat
mince for
burgers

HIGH Sugars 2.8g
Fibre 3.9g
PROTEIN Sodium 595mg
Calcium 41mg
PER SERVE Iron 2.8g

731kJ/174cal
Protein 19.3g
Total Fat 3.2g
Sat Fat 1.2g
Carbs 14.7g

DECEMBER 2020 HEALTHY FOOD GUIDE 49