2020-12-01 Australian Healthy Food Guide

cook fresh

cook’s tip

Save time and use
a mandoline or even a

potato peeler for
fine slicing

HIGH Sugars 11.0g
Fibre 9.3g
PROTEIN Sodium 499mg
Calcium 85mg
PER SERVE Iron 3.7mg

1452kJ/345cal
Protein 24.7g
Total Fat 10.9g
Sat Fat 1.8g
Carbs 32.5g

50 healthyfoodguide.com

5ppmanic! you’ll need…

VERMICELLI NOODLES

Recipes: Caroline Trickey. Photography: John Paul Urizar. Styling: Michaela Le Compte. Food Prep: Amanda Lennon. 20 Our 20-minute no-cook dinners RED CABBAGE
are ideal for enjoying those EDAMAME
mins busy, hot nights of summer.

MONDAY

Rainbow noodle salad
with chicken & edamame

Serves 4 Cost per serve $3.90
diabetes friendly dairy free gluten free

100g vermicelli noodles 1 tablespoon toasted COOKED CHICKEN
2 medium carrots, sesame seeds

finely julienned 2 tablespoons toasted
1 medium zucchini, cashews

finely julienned Lime wedges
¼ red cabbage, finely sliced
½ red capsicum, finely sliced 1 Boil kettle and cover noodles CORIANDER
½ yellow capsicum, finely sliced with boiling water. Set aside to
½ cup podded edamame soak for 5 minutes, drain. plus
½ bunch fresh coriander, 2 Add carrots, zucchini, cabbage,
capsicums, edamame, coriander + carrots & zucchini & sugar
roughly chopped and chicken in a large bowl. Toss + red & yellow capsicum
200g skinless cooked chicken, to combine. + lime & white miso
3 Mix together lime juice, sugar, + peanut butter & tamari
thickly sliced miso, peanut butter and tamari. + sesame seeds & cashews
2 tablespoons fresh lime juice 4 Add the noodles and sesame
½ teaspoon brown sugar seeds to salad and mix through.
1 tablespoon white miso Place in dishes, top with cashews,
1 tablespoon natural serve with lime wedges.

peanut butter
1 tablespoon tamari

DECEMBER 2020 HEALTHY FOOD GUIDE 51

you’ll need…

SLICED ROAST BEEF 20

LENTILS mins

ROCKET TUESDAY

BABY BEETROOT Beef lentil beetroot & feta salad

FETA Serves 4 Cost per serve $4.80
diabetes friendly
plus
1½ tablespoons extra-virgin 1 Whisk together olive oil and
+ oil & balsamic vinegar olive oil balsamic vinegar in a bowl, add
+ cucumbers & mint the drained lentils; mix, set aside.
+ sunflower seeds or 1½ tablespoons balsamic 2 On a large platter, arrange the
vinegar rocket and/or spinach leaves, the
pumpkin seeds beetroot and cucumbers. Spoon
+ wholegrain bread stick 400g can no-added-salt lentils, the lentils evenly over the salad
52 healthyfoodguide.com drained and rinsed and drizzle with any extra dressing.
3 Cover with slices of roast beef
150g rocket and/or baby and then crumble over the feta.
spinach leaves Sprinkle with seeds and garnish
with mint leaves. Add cracked
425g can baby beetroot, black pepper to taste. Serve with
drained sliced bread stick.

2 Lebanese cucumbers, HIGH
sliced in half moons
PROTEIN
300g sliced roast beef
50g feta cheese, crumbled PER SERVE
2 tablespoons pumpkin seeds
¼ cup fresh mint leaves, torn 1975kJ/470cal
4 thick slices wholegrain Protein 40.2g
Total Fat 17.0g
bread stick, to serve Sat Fat 4.1g
Carbs 33.5g
Sugars 12.2g
Fibre 10.7g
Sodium 589mg
Calcium 228mg
Iron 5.4mg

cook fresh

cook’s tip

Try this meal with
freshly cooked baby
beets from the fruit &
veg section of your

supermarket

DECEMBER 2020 HEALTHY FOOD GUIDE 53

cook fresh

Rice paper wraps let
you see & taste all of the
natural goodness within

54 healthyfoodguide.com

you’ll need… 20

PRAWNS mins
RICE PAPER ROUNDS
WEDNESDAY
MIXED LETTUCE
MINT Rice paper rolls with
LIME coriander pesto prawns

plus Serves 4 Cost per serve $4.70
diabetes friendly gluten free dairy free
+ coriander, garlic & cashews
+ tamari, lemon & olive oil 1 bunch coriander, paste. Put 1 tablespoon of paste
+ sweet chilli sauce stalks & leaves separated aside, toss the rest with prawns.
+ carrot & cucumber 2 Arrange coriander leaves, mint
+ capsicum & peanuts 1 garlic clove leaves, cut vegies, lettuce and
2 teaspoons toasted cashews peanuts in bowls in the middle
1½ teaspoon tamari, separated of the table along with prawns.
2 teaspoons fresh lemon juice Mix the remaining tablespoon of
1 tablespoon & 1 teaspoon coriander pesto with 1 tablespoon
sweet chilli sauce, ½ teaspoon
sweet chilli sauce tamari, the lime juice and 2
1 tablespoon olive oil tablespoons water to make a
300g cooked & peeled prawns dipping sauce. Allow everyone to
Handful of fresh mint ‘roll their own.’ Fill a wide, shallow
bowl with lukewarm water. Dip
leaves, optional 1 rice paper sheet into the water
1 large carrot, peeled, grated, for 4–5 seconds only. Place on
a plate and arrange the lettuce
or cut in thin juliennes and vegies down the centre.
1 Lebanese cucumber, 3 Top with prawns and herbs.
Fold up the sides, and roll to
julienned enclose the filling. Serve rice
½ medium red capsicum, paper rolls with dipping sauce.

thinly sliced HIGH
100g mixed lettuce leaves
¼ cup toasted peanuts PROTEIN
12 rice paper rounds
PER SERVE Sugars 10.5g
(22cm diameter) Fibre 6.1g
1 tablespoon fresh lime juice 1524kJ/363cal Sodium 685mg
Protein 25.0g Calcium 135mg
1 Place the coriander stalks (and Total Fat 12.5g Iron 3.3mg
about half of the leaves), garlic, Sat Fat 2.0g
the cashews, 1 teaspoon tamari, Carbs 34.8g
lemon juice, 1 teaspoon sweet
chilli sauce and olive oil in a food
processor and blend to make a

DECEMBER 2020 HEALTHY FOOD GUIDE 55

you’ll need…

TOFU

HOKKIEN NOODLES 20

CARROT mins

QUKES THURSDAY

AVOCADO Japanese-style tofu salad
with carrot & miso dressing
plus
Serves 4 Cost per serve $4.70
+ butter lettuce & radishes vegetarian dairy free
+ cherry tomatoes
+ edamame & sesame seeds Salad 1 tablespoon white or
+ white miso & vinegar 225g Hokkien noodles rice wine vinegar
+ olive oil & honey 1 head butter lettuce
56 healthyfoodguide.com 1 tablespoon extra-virgin
leaves, rinsed and dried olive oil
1 medium avocado,
2 teaspoons honey
thinly sliced or maple syrup
8 baby qukes,
1 Pour boiling water over the
sliced lengthways Hokkien noodles and set aside
250g cherry tomatoes for 5 minutes.
4 red radishes, sliced 2 Slice and arrange salad vegies,
1 cup podded edamame, sesame seeds and
tofu in bowls. Drain and add
edamame the noodles.
1 tablespoon toasted 3 Place all dressing ingredients
and 2 tablespoons of water in a
sesame seeds food processor and blend until
400g honey-soy tofu smooth. Drizzle over salad and
garnish with sesame seeds.
Carrot & miso dressing
1 small carrot,

finely chopped
1 tablespoon white miso

cook fresh

so
filling!

HIGH Sugars 10.8g
Fibre 12.9g
PROTEIN Sodium 644mg
Calcium 399mg
PER SERVE Iron 5.1mg

1996kJ/475cal
Protein 23.2g
Total Fat 27.5g
Sat Fat 4.6g
Carbs 27.9g

DECEMBER 2020 HEALTHY FOOD GUIDE 57

So much flavour
& goodness packed

into one bowl!

58 healthyfoodguide.com

cook fresh

you’ll need…

20 COUSCOUS
HOT SMOKED SALMON
mins

FRIDAY

Chickpea couscous with horseradish
yoghurt & smoked salmon

Serves 4 Cost per serve $6.50
diabetes friendly

1 cup wholegrain couscous 1 Place couscous in a heatproof GREEN PEAS
1 vegetable stock cube bowl. Dissolve stock cube in 1 cup
1 cup fresh or frozen green peas of boiling water, then pour over DILL
1 lemon couscous. Cover and stand for
1x 400g can no-added-salt 5 minutes. Pour boiling water over YOGHURT
peas and set aside for 5 minutes.
chickpeas, drained and rinsed 2 Fluff the couscous with a fork, plus
50g snow or sugar snap peas then drizzle with olive oil, lemon
2 Lebanese cucumbers, diced juice and season with pepper. + vegie stock cube & lemon
½ small fennel, thinly sliced 3 Drain the peas and add to the + chickpeas & fennel
¼ cup pistachio kernels, couscous along with chickpeas, + cucumber & baby spinach
snow peas, cucumber, pistachios, + snow peas
roughly chopped pumpkin seeds, dill, mint and + pistachios, pumpkin
2 tablespoons pumpkin seeds spinach. Place in a serving bowl.
¹⁄³ cup chopped fresh dill, Mix together the yoghurt and seeds & horseradish
the horseradish and drizzle over
plus extra, to garnish salad. Flake salmon over the top,
Handful of mint leaves, torn garnish with extra dill fronds.
100g baby spinach
½ cup plain reduced-fat yoghurt HIGH
2 tablespoons horseradish
300g hot smoked salmon PROTEIN

PER SERVE Sugars 9.4g
Fibre 10.8g
2294kJ/546cal Sodium 271mg
Protein 35.6g Calcium 223mg
Total Fat 19.4g Iron 5.7mg
Sat Fat 3.4g
Carbs 51.3g

DECEMBER 2020 HEALTHY FOOD GUIDE 59

IN SEASON: Av cad s

Miso grilled
chicken rice bowl

with avocado

(See recipe overleaf)

Av cad

It’s one of the healthiest fruits you can eat — and these
avocado recipes make it one of the most tempting too.

60 healthyfoodguide.com

cook fresh

FULL OF
FIBRE!

Ponzu avocado &
soba noodle salad

with sesame

(See recipe overleaf)

PER SERVE Sugars 5.2g
Fibre 11.4g
2350kJ/560cal Sodium 1004mg
Protein 12.6g Calcium 77mg
Total Fat 31.4g Iron 3.0mg
Sat Fat 6.4g
Carbs 51.6g

DECEMBER 2020 HEALTHY FOOD GUIDE 61

cook fresh

MISO GRILLED CHICKEN RICE BOWL WITH AVOCADO (p60) CREAMY AVOCADO,

Serves 4 Cost per serve $5.25 Time to make 20 min, plus KOHLRABI, APPLE &

20 min marinating dairy free CABBAGE SLAW

Serves 4 Cost per serve $3.90

¼ cup miso paste half of the mixture and combine Time to make 15 min

1 tablespoon maple syrup with lime juice. Set aside. gluten free diabetes friendly

1 tablespoon olive oil 3 Add chicken to bowl with rest vegetarian

1 tablespoon sesame oil of miso mixture. Leave to marinate

3 tablespoons grated ginger for 20 minutes. Grill chicken for Slaw

¼ cup lime juice 3–4 minutes each side. Allow to 1 kohlrabi, julienned

4 chicken thigh fillets cool slightly before slicing. (or 4 radishes)

1 sheet nori, cut into 4 strips 4 Line four bowls with a nori 1 green apple, thinly sliced

2 cups cooked brown rice strip. Top with brown rice, the 1 tablespoon chopped coriander

¼ cup roasted cashews, sliced chicken, cashews, radish, 2 cups finely sliced red cabbage

chopped edamame and avocado wedges. ¼ cup Thai basil leaves

6 radishes, finely sliced Drizzle with miso dressing and ¼ cup mint leaves

1 cup edamame, blanched top with baby coriander to serve. 2 ripe avocados, sliced

1 ripe avocado, cut into HIGH Black sesame seeds,
wedges, lengthways for sprinkling
PROTEIN
Baby coriander, to serve Baby red vein sorrel
PER SERVE Baby coriander

1 Preheat BBQ or grill plate over 2457kJ/585cal Sugars 9.4g Fresh lime
high heat. Combine miso, maple, Protein 32.5g Fibre 7.7g
oil, sesame and ginger in a bowl. Total Fat 29.6g Sodium 789mg Dressing
2 To make miso dressing, remove Sat Fat 6.2g Calcium 60mg 1 ripe avocado, chopped
Carbs 43.7g Iron 3.3mg

1 tablespoon olive oil

2 tablespoons lemon juice

PONZU AVOCADO & SOBA NOODLE SALAD WITH SESAME (p61) 1 tablespoon Dijon mustard

Serves 3 Cost per serve $6.00 Time to make 15 min 2 tablespoons honey

dairy free vegetarian 1 tablespoon grated ginger

200g soba noodles 1 To make ponzu dressing, whisk 1 To make dressing, combine Recipes by Delcado Avocados.
2 cups green cabbage, sliced together sesame oil, soy, vinegar, avocado, olive oil, lemon juice,
1 cup red cabbage, sliced sugar, ginger, and ponzu or lime mustard, honey and ginger in a
2 tablespoons green onion, juice in a bowl. Set aside. small food processor bowl until
2 Cook the soba noodles in a smooth and creamy.
finely sliced large pot of salted boiling water 2 Put kohlrabi, apple, coriander,
¹⁄³ cup baby coriander leaves for 3–4 minutes, or until tender. cabbage, basil and the mint in
2 ripe avocados, cut into wedges Drain and rinse under cold water. a bowl and toss to combine.
Black and white sesame seeds Place noodles, cabbage, onion 3 Add a generous amount of
and coriander in a bowl. Drizzle the avocado dressing to each
Dressing with ponzu dressing and gently serving plate and smooth out
1 tablespoon sesame oil toss to combine. with the back of the spoon. Top
2 tablespoons soy sauce 3 Divide between two serving this with prepared slaw, sliced
1 tablespoon rice wine vinegar bowls and top with avocado avocado, black sesame, red vein
1 tablespoon brown sugar wedges and sesame seeds. sorrel and coriander. Serve with
1 tablespoon grated ginger extra dressing and lime.
4 tablespoons ponzu

or lime juice

62 healthyfoodguide.com

Creamy avocado
kohlrabi, apple &

cabbage slaw

3 serves
of veg!

PER SERVE Sugars 10.4g
Fibre 6.6g
1112kJ/265cal Sodium 41mg
Protein 4.2g Calcium 60mg
Total Fat 21.6g Iron 1.4mg
Sat Fat 4.5g
Carbs 10.7g

DECEMBER 2020 HEALTHY FOOD GUIDE 63

NEW

TASTY
AND FEEDS
YOUR GOOD GUT
BACTERIA*.

*WITH A SPECIAL BLEND OF FIBRES

FRUIT cook fresh
It’s the f
in these SITTING PRETTY
sandwiches (from Served up on a
top — mango, platter, these ice
strawberry & creams will last well
raspberry) that — but they won’t sit
deliver sweetness there long enough
without overdoing to actually melt!
the sugar factor. !
Recipes: Liz Macri. Photography: John Paul Urizar. Styling: Michaela Le Compte. Food Prep: Dixie Elliott.
CROECVIEPRE

icSewcerenam

Indulge your sweet tooth with our easy, fruit filled ice cream sandwiches.

DECEMBER 2020 HEALTHY FOOD GUIDE 65

cook fresh

cook’s tip

You can replace the
strawberries with cherries,

which are in-season &
also pair well with
chocolate

Strawberry shortcake
ice cream sandwiches

Serves 10 Cost per serve $1.20
Hands-on time 45 min, plus freezing and cooling

PER SERVE Sugars 21.7g 5 large bananas, peeled, creamy. Add egg, beating well.
Fibre 3.0g sliced and frozen Fold flour and cocoa powder
1196kJ/284cal Sodium 38mg into egg mixture. Turn dough
Protein 5.0g Calcium 56mg 150g fresh strawberries, out onto a floured surface.
Total Fat 11.2g Iron 1.1mg cut into 1cm pieces Knead until just smooth. Cover
Sat Fat 5.4g with plastic wrap, refrigerate
Carbs 40.5g 2 tablespoons butter for 1 hour.
1½ tablespoons extra-virgin 4 Preheat oven to 180°C. Line
2 baking trays with baking paper.
olive oil Roll the dough between 2 sheets
½ cup firmly packed of baking paper until 4mm thick.
Cut dough into 20 x 6cm rounds.
brown sugar Transfer to prepared tray. Dock
1 tablespoon vanilla extract cookies with a fork in decorative
1 egg pattern.
1½ cups self-raising flour 5 Bake for 10 minutes, or until
¼ cup cocoa powder light golden and crisp. Stand for
125g white chocolate melts, 5 minutes before transferring to
a wire rack to cool. Remove ‘ice
melted, cooled slightly cream’ from pan. Working quickly,
½ x 15g packet dried using cookie cutter, cut into 10 x
6cm rounds. Sandwich ice cream
strawberry crisps, crumbled slices between 2 biscuits.
6 To melt the white chocolate
1 Line an 18cm square cake pan — see opposite page for method.
with baking paper, extending Using a sandwich or piping bag,
paper 3cm over the long sides. pipe white chocolate around the
2 Place the bananas in a food sandwich. Sprinkle with dried
processor and process until strawberries. Place sandwiches in
smooth. Stir in strawberries. the freezer until chocolate is set.
Spread mixture into prepared
pan, smoothing top. Freeze
for 3 hours, or until firm.
3 Meanwhile, beat butter, oil,
sugar and vanilla in a small bowl
with electric mixer until pale and

66 healthyfoodguide.com

super
yum!

!
CHOCOLATE MELT
To melt the white
chocolate, place
chocolate in a
heatproof bowl.
Place the bowl
over a saucepan
of simmering water
(don’t let the bowl
touch the water).
Use a metal spoon
to stir often for
5 minutes, or
until smooth.

DECEMBER 2020 HEALTHY FOOD GUIDE 67

cook fresh

cook’s tip

Freeze the made-up
ice cream sandwiches
for 10 minutes before

dipping them in
chocolate

Raspberry
pistachio ice cream

sandwiches

(See recipe overleaf)

HIGH Sugars 21.6g
Fibre 4.0g
PROTEIN Sodium 30mg
Calcium 39mg
PER SERVE Iron 1.5mg

1313kJ/313cal
Protein 5.5g
Total Fat 12.4g
Sat Fat 5.0g
Carbs 43.5g

68 healthyfoodguide.com

Mango swirl ice
cream sandwiches

(See recipe overleaf)

PICK YOUR FILLING
Not a banana fan?

Swap it for a serving of
your fave ice cream
!

HIGH Sugars 23.0g
Fibre 3.0g
PROTEIN Sodium 31mg
Calcium 32mg
PER SERVE Iron 1.4mg

1302kJ/310cal
Protein 4.8g
Total Fat 12.3g
Sat Fat 6.5g
Carbs 44.6g

DECEMBER 2020 HEALTHY FOOD GUIDE 69

MANGO SWIRL ICE CREAM floured surface. Knead until just 125g dark chocolate melts,
SANDWICHES (p69) smooth. Cover with plastic wrap melted, cooled slightly
Serves 10 Cost per serve $1.05 and refrigerate 1 hour.
Hands-on time 45 min, plus 4 Preheat oven to 180°C. Line 2 ¹⁄³ cup chopped pistachios
freezing and cooling baking trays with baking paper.
Roll dough between two sheets 1 Line an 18cm square cake pan
300g frozen or fresh mango of baking paper until 4mm thick. with baking paper, extending
4 large bananas, peeled, Cut dough into 20 x 6cm rounds. the paper 3cm over long sides.
Transfer to prepared tray. Dock 2 Place bananas and raspberries
sliced and frozen cookies with a fork in decorative in food processor. Process until
2 tablespoons butter pattern. smooth. Spread the mixture into
1½ tablespoons olive oil 5 Bake for 10 minutes. Stand for prepared pan, smoothing top.
½ cup firmly packed 5 minutes before transferring to Freeze for 3 hours, or until firm.
a wire rack to cool completely. 3 Meanwhile, beat butter, oil,
brown sugar Remove ice cream from pan. sugar and vanilla in a small bowl
1 teaspoon vanilla extract Using cookie cutter, cut into 10 x with electric mixer until pale and
1 egg 6cm rounds. Sandwich ice cream creamy. Add egg, beating well.
1½ cups self-raising flour slices between 2 biscuits. Return Fold flours into egg mixture. Turn
¼ cup plain flour to freezer. dough out onto floured surface.
1 teaspoon ground ginger 6 To serve, dip one edge of each Knead until smooth. Cover with
½ teaspoon mixed spice ice cream sandwich into the plastic wrap, refrigerate 1 hour.
120g white chocolate melts, melted chocolate. Sprinkle with 4 Preheat oven to 180°C. Line 2
coconut. Return to the freezer for baking trays with baking paper.
melted, cooled slightly 10 minutes, or until chocolate is Roll dough between 2 sheets of
¹⁄³ cup toasted shredded set. Serve. baking paper until 4mm thick.
Cut dough into 20 x 6cm rounds.
coconut RASPBERRY PISTACHIO ICE Transfer to prepared tray. Dock
CREAM SANDWICHES (p68) cookies with a fork into pattern.
1 Line an 18cm square cake pan Serves 10 Cost per serve $1.30 5 Bake for 10 minutes. Stand for
with baking paper, extending Hands-on time 45 min, plus 5 minutes before transferring to
the paper 3cm over long sides. freezing and cooling a wire rack to cool completely.
2 Process mango until smooth. Remove ice cream from pan.
Remove half and set aside. Add 4 large bananas, peeled, Using cookie cutter, cut into 10 x
bananas to food processor and sliced and frozen 6cm rounds. Sandwich ice cream
process with the mango until slices between 2 biscuits. Place
smooth. Place ‘ice cream’ in a 300g frozen raspberries sandwiches back in freezer.
bowl. Swirl in the mango purée. 2 tablespoons butter 6 To serve, dip one edge of
Spread mixture into prepared 1½ tablespoons olive oil each ice cream sandwich into
pan, smoothing top. Freeze for ½ cup packed brown sugar the melted chocolate. Press
3 hours, or until firm. 1 tablespoon vanilla extract the chopped pistachios into
3 Meanwhile, beat the butter, oil, 1 egg exposed edge of ice cream.
sugar and vanilla in a small bowl 1½ cups self-raising flour Return to tray. Place in the
with electric mixer, until pale and ¼ cup plain flour freezer for 10 minutes. Serve.
creamy. Add egg, beating well.
Fold flours and spices into egg
mixture. Turn dough out onto a

70 healthyfoodguide.com

cook fresh

Meal for one

Our super-quick pasta meal will hit the spot when you’re in a hurry.

Summer linguine

Serves 1 Cost per serve $4.80
Time to make 20 min

protein 1 cup reduced-salt chicken stock
rich! 1 garlic clove
50g spaghetti
1 medium zucchini,

shaved into ribbons
with a vegetable peeler
½ cup baby spinach,
roughly chopped
50g lean ham, finely chopped
1 egg yolk
1 tablespoon grated parmesan
1 tablespoon shredded basil,
plus extra leaves, to garnish

Recipe: Darlene Allston. Photography: Mark O’Meara. HIGH Sugars 5.5g 1 Place the stock into a medium
Styling: Julz Beresford. Food prep: Kerrie Ray. Fibre 6.9g saucepan with 1 cup of water.
PROTEIN Sodium 864mg Set over medium-high heat and
Calcium 205mg bring to the boil. Add garlic clove
PER SERVE Iron 4.2mg and pasta. Cook for 8–10 minutes,
or until al dente. Add the zucchini
1589kJ/380cal and cook for 30 seconds.
Protein 23.6g 2 Reserve 1 tablespoon of the
Total Fat 10.5g cooking liquid and drain the
Sat Fat 4.0g pasta and zucchini; return to
Carbs 42.5g pan. Discard the garlic. Return
the pan to a low heat. Add the
spinach and ham, and stir gently
until spinach begins to wilt.
3 Whisk the egg yolk, reserved
cooking liquid and parmesan
together. Add to the pan and stir
to combine. Cook for 30 seconds.
Add the basil and season with
cracked black pepper. Transfer
to a serving bowl and garnish
with extra basil leaves.

DECEMBER 2020 HEALTHY FOOD GUIDE 71

cook fresh Black tea &
blackberry
drink
me! Serves 8 Cost per serve $1.30
Time to make 15 min, plus
Lemon verbena 4 hours steeping/chilling
diabetes friendly dairy free
Serves 8 Cost per serve $0.40
Time to make 15 min, plus 2 punnets blackberries
4 hours steeping/chilling 4 black teabags,
diabetes friendly dairy free
1 bunch lemon verbena tied together
Ice cubes, to serve Handful of mint, to serve
2 lemons, sliced, to serve Ice cubes, to serve
1 Place the lemon verbena in
a large heatproof bowl or pot. 1 Slice half the blackberries
2 Pour 2 litres of boiling water and place in an extra-large jar.
over the herbs. Cool and steep Add the teabags and 2 litres
at least 4 hours, or overnight in water. Stir to combine, lightly
the fridge. Strain before serving mashing the blackberries
over ice with lemon slices. with a spoon.
2 Place outside in the sun or
72 healthyfoodguide.com on work surface for at least
four hours. Chill drink in fridge
overnight.
3 Remove teabags next day,
and serve with the remaining
berries and mint over ice.

PER SERVE

73kJ/17cal Sugars 2.3g
Protein 0.6g Fibre 1.9g
Total Fat 0.2g Sodium 0mg
Sat Fat 0g Calcium 9mg
Carbs 2.3g Iron <1mg

All other teas have no calories

Keecp yoouorl Subtle &
This summer, cool off with these refreshing
almost calorie–free iced teas. – just the
thing for hot
summer days!

Lemongrass
& ginger

Serves 8 Cost per serve $0.60
Time to make 15 min, plus
4 hours steeping/chilling
diabetes friendly dairy free

3 lemongrass stalks, cut into
thirds, lightly smashed

7.5cm piece fresh ginger, sliced
Ice cubes
Handful of basil, to serve

1 Place all of the ingredients with
2 litres of water in large saucepan
and bring to the boil. Reduce the
heat and simmer for 10 minutes.
2 Remove from the heat and then
leave the tea to cool to room
temperature. Transfer to a large
jar or bowl to steep for 4 hours.
Strain, serve over ice with basil.

DECEMBER 2020 HEALTHY FOOD GUIDE 73

cook fresh

CHILL
OUT!

Freeze herbs or flowers Herb & floral
& add a little wow ice cubes
to your drink!
2 trays ice cubes $3.00
Recipes extracts from Eat California, Time to make 5 min,
Vivian Lui, published by Smith Street plus 4 hours to freeze
Books, $49.99. Photography Con Poulos,
food stylist Vivian Lui. smithstreetbooks. 25–50g edible flowers or
com/books/eat-california small floral herbs such as:

Wood sorrel & flowers
Regular sorrel
Mint
Coriander leaves & flowers
Rocket flowers
Lemon verbena
Dill
Borage flowers
Flowering sage
Rose geranium

1 Divide the flowers or herbs
into two ice trays and fill with
filtered water.
2 Freeze for 4 hours, or until
frozen.

74 healthyfoodguide.com





On sale now!

holiday fun

Pure forkids
Our easy reindeer bliss balls are a fun, tasty
treat to make with the kids this Christmas.

Red-nosed reindeers

Makes 18 Cost per serve $0.70 Hands-on time 30 min, plus refrigeration

1 cup cashews, toasted 1 Line a baking tray with baking to the tray. Decorate each with
1 cup desiccated paper. Place cashews, coconut, the pretzel antlers (pressing into
syrup and 1 tablespoon water in cashew ball slightly) and a red
coconut, toasted a food processor. Process until M&M nose. Place the reindeer
1 tablespoon maple syrup mixture starts to come together in the fridge for 10 minutes, or
¼ cup puffed rice in a ball. Transfer to bowl. Stir in until set. Serve.
125g milk chocolate puffed rice until combined. Roll
level tablespoons of the mixture PER REINDEER Sugars 9.8g
melts, melted into balls. Refrigerate for 1 hour. Fibre 1.5g
125g white chocolate 2 To melt chocolate, put it in a 709kJ/169cal Sodium 59mg
heatproof bowl. Place the bowl Protein 2.8g Calcium 39mg
melts, melted over a saucepan of simmering Total Fat 11.2g Iron 0.7mg
36 mini pretzels, water (don’t let the bowl touch Sat Fat 6.3g
the water). Use a metal spoon Carbs 14.2g
broken into antler shapes to stir chocolate often for about
18 red M&M’s 5 minutes, or until smooth.
3 Using a fork, dip half of the
76 healthyfoodguide.com cashew balls into each bowl of
melted chocolate, shaking off
any excess. Return cashew balls

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

Add the antlers as soon
as the bliss balls are
dipped in chocolate

DECEMBER 2020 HEALTHY FOOD GUIDE 77



Text: Caroline Trickey. Photo: iStock. shop EASY

guide to salad dressings | your Christmas gift list | tuna vs. salmon

Blueberry thrills

They may be small — but
blueberries pack a huge
nutritional punch!

Loaded with immune-
strengthening vitamin C,
vitamin K and fibre, their high
level of anthocyanins provide
powerful antioxidant and
anti-inflammatory benefits.

Blueberries also boost your
brain and help to protect it
from dementia, decrease
cardiovascular risk, and can
reduce some cancer risks too.

Best of all, they’re a great
low-calorie, delicious snack
for any time of the day.
So, sprinkle blueberries on
top of your yoghurt, stir them
through your banana muffin
or bread batter, or pop them
into your mouth one at a
time, to help keep hunger
pangs at bay.

DECEMBER 2020 HEALTHY FOOD GUIDE 79

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shopping news

ADPIHEPTFRIGTOIVAEND Our dietitian scours the shelves to find
the tastiest healthy foods in-store now!

Pineapple power

Yellow, sweet, with juicy flesh.
pineapples are a great source
of potassium, which lowers your
blood pressure, and vitamin C
to boost immunity. They’re also
rich in folate, a B vitamin that
helps prevent birth defects.

Fibre boost Text: Caroline Trickey. Main photo: iStock. Recipe photos: Mark O’Meara and Vanessa Levis.

Pineapple’s also high in fibre
to keep your digestive tract
healthy, and you regular.
Plus, an antioxidant found in
pineapple called bromelain
eases inflammation and may
help arthritis. Pineapple has a
moderate glycaemic index (GI)
of 59, and is 87 per cent water!

Ea fresh! Mellow yellow

PINEAPPLE Look for firm, plump and heavy
pineapples in the supermarket,
with a ring of colour that’s just
turning yellow around the base.
Store the uncut fruit at room
temperature, not in the fridge.
Once you’ve cut the pineapple,
place the pieces in an airtight
container in the fridge for up to
one week. Add it to kebabs, fruit
salad, bake a pineapple upside-
down cake, or enjoy on its own!

80 healthyfoodguide.com

ways with Shelf Wa ch

PINEAPPLE Snack light!

SEAFOOD & PINEAPPLE Bulla Cottage Cheese Onion
SKEWERS WITH & Chives is perfect for light
summer snacking or served as a
COCONUT–CURRY SAUCE dip on your platter.

STICKY SOY SALMON, Per 100g serve: 372kJ (89cal), 11g protein,
PINEAPPLE & BBQ 1.6g sat fat, 4.9g sugars, 115mg calcium
CORN SALAD BOWL
Dairy-free body fuel
TROPICAL COCONUT
SMOOTHIE BOWL New Sanitarium Up & Go Dairy
Free comes in a handy 250ml
For these recipes, visit healthyfoodguide.com pack and is suitable for vegans.

Per 250ml serve: 730kJ (174cal), 8.7g
protein, 0.5g sat fat, 22.6g carbs, 11.4g
sugars, 4.0g fibre, 300mg calcium

Super crumby

For a healthier way to crumb,
grab a packet of The Lupin Co
Super Lupin Crumbing Mix
with Lemon Pepper. Golden,
crunchy crumbs with super-high
fibre, low carb — and gluten free.

Per 40g serve: 531kJ (126cal), 14.4g
protein, 0.4g sat fat, 3.7g carbs, 14g fibre

Vegie indulgence

New Birds Eye Deli Sweet
Potato Chips seasoned with
Paprika are super quick — and
reasonably low in saturated fat.

Per 100g serve: 693kJ (165cal), 2.1g
protein, 0.5g sat fat, 24.2g carbs,
4.0g fibre, 251mg sodium

Delicious dairy

Creamy Farmers Union Greek
Style Probiotic Yoghurt is the
perfect topper for summer fruit.

Per 100g serve: 328kJ (78cal), 5.5g
protein, 2.1g sat fat, 6.6g sugars,
196mg calcium

DECEMBER 2020 HEALTHY FOOD GUIDE 81

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drSeaslasidngsYOUR GUIDE TO

There’s nothin ! Why? However, you don’t have to
healthier than ressing douse your salad in dressing
bowl of salad. B nsform until it goes soggy. While some
eating healthil appeal fats are healthy, they’re also very
you can’t add d sier to energy dense, so those watching
ething their weight should be mindful of
82 healthyfoodguide.com . Plus, this. Just one tablespoon of some
the oil in the dressing can help dressings can add more than
you absorb valuable nutrients, 650kJ (155cal) to your salad!
in particular the fat-soluble Here’s what you should know
vitamins A, D, E and K. when buying a dressing …

What to look for

➜ CHECK THE ➜ SUGAR Whip up … And
INGREDIENTS LIST: This helps balance a healthy boost your
Find out exactly what’s flavours in a dressing. classic… health
in your salad dressing. Fat-free dressings
Ideally you want to will usually contain For an easy homemade As little as 3g of an oil
see basic ingredients the highest amount salad dressing, use rich in monounsaturated
that you recognise, of sugar. equal parts of extra- fat — such as olive oil
such as oil, vinegar or virgin olive oil and your or canola — is all you
lemon juice, mustard ➜ SODIUM favourite vinegar or need to promote the
and spices. Salt varies greatly lemon jui e. Add a absorption of important
between dressings. little honey, garlic, carotenoids. These are
➜ FAT Some have a little, mustard, or any of linked to reducing the
It makes dressings but many have a lot. other flavourings risk of cancer and of
taste better, but while How much dressing you’re partial to — cardiovascular disease,
extra-virgin olive oil you use, and what perhaps cumin and and of reduced chances
is ideal, it is also else you eat in the paprika — to spice of macular degeneration
too expensive an day, will determine things up! in the eyes — all of these
ingredient for food just how much any benefits from less than
producers to use. dressing’s salt content one teaspoon!
Most use canola contributes to your
or sunflower oil. daily intake.

Consider the following guidelines...

HEALTHY SALAD Sat fat Sugar Sodium

guideDRESSING less than less than less than

5g 15g 1000mg

per 100ml per 100ml per 100ml

TOP
PICKS

Comparison
per 100ml

Text: Caroline Trickey. Photos: iStock. Red Kellys Smooth Birch & Waite Coles Beetroot Praise Deli Style Paul Newman’s
Tangy Traditional Greek Lemon & Balsamic Balsamic & Own Classic
Dressing Vinaigrette
Dressing Dressing Roasted Garlic
1.9g sat fat, 14.2g 4.4g sat fat, 2.9g
1.8g sat fat, 13.5g sugars, 4.0g sat fat, 1.9g sugars, 913mg sodium 2.1g sat fat, 15.6g sugars, 350mg sodium
112mg sodium sugars, 670mg sodium sugars, 10mg sodium

DECEMBER 2020 HEALTHY FOOD GUIDE 83

WCIShHHrFGi’SstLmIaSsT!

Scratching your head over what to get your food-loving family,
friends or colleagues this Christmas? We've selected eight
must-have gifts with a range of prices to suit any budget.

Bag your veg Take it anywhere!

Tuck your fruit and veg This Swiss Classic Foldable
into The Swag, made from knife from Victorinox is
100 per cent unbleached, handy in the kitchen or
unseeded cotton to help in the great outdoors.
keep food fresh and crisp Compact but mighty,
for 2-plus weeks. Reduces streamlined yet standout,
food waste too! $19.95 it features ‘cutting edge‘
from theswag.com.au innovation. $39.95.
Available in December
Gingerbread fun at www.victorinox.com.au

Have some Xmas fun with
your family! Try Gingerbread
House Kit + Mini Folk — with
a gluten-free gingerbread
house to assemble and
decorate yourself! $50.00.
gingerbreadfolk.com.au

84 healthyfoodguide.com

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Add zest to life!

Zesting lemons, limes and
oranges is a breeze with
these Microplanes, which
you can also use to grate
fresh parmesan. From $24
on williams-sonoma.com.au

Egg-cellent idea! Heaven scent

Here’s a fun egg holder to Keep your hands fragrant
keep your eggs in order of and clean in the kitchen
purchase date. $15.95. Visit with fragrance combinations
hardtofind.com and type like Pear, Manuka Honey
in 'Egg Run' in Search. and Calendula from Only
Good. RRP $6.00 each. Visit
Onlygood.co.nz

Time for chai

Check out this Prana
Chai gorgeous gift
box with 4 different,
not-too-spicy and
not-too-sweet sticky
chais. $59.00 with
free shipping. Visit
pranachai.com.au

Wrap it up

You‘ll brighten up any
environmentally-friendly
fridge with these truly
delightful beeswax food
wraps from Australian
Indigenous artists.
$40 per 3-pack. Visit
apiarymade.com.au



shop easy

this vs that
Canned tuna and salmon are wonderful pantry staples, but is
one healthier than the other? Here’s what each has to offer.

Text: Caroline Trickey. Source: foodworks. titnunnead KILOJOULES stainlmneodn
TUNA 518kJ
(per 100g in water) (per 100g in water)
RED SALMON 702kJ
vsFLAVOURED PINK SALMON 613kJ the bottom line
PLAIN
PROTEIN Overall, salmon offers higher
Is it okay to choose TUNA 25g levels of brain-boosting
flavoured tins of RED SALMON 22g omega-3 fats, and much
tuna and salmon? PINK SALMON 22g higher levels of bone-
Yes! While it‘s true the FAT (TOTAL) strengthening calcium.
flavoured versions add TUNA 2.6g
extra sodium and oil, RED SALMON 8.9g While tuna contains less of
they can help keep PINK SALMON 6.5g these, it’s still a good source
tinned fish interesting. FAT (SATURATED)
TUNA 0.9g of omega-3 fats and an
RED SALMON 2.3g excellent source of hunger-
PINK SALMON 1.8g
OMEGA–3 FATS busting protein.
TUNA 0.8g
RED SALMON 1.6g
PINK SALMON 1.5g
CALCIUM
TUNA 12mg
RED SALMON 225mg
PINK SALMON 310mg

IRON
TUNA 1.3mg
RED SALMON 1.2mg
PINK SALMON 1.0mg

DECEMBER 2020 HEALTHY FOOD GUIDE 87

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PlaHEtALtTeHYr OLIVES
IN DIFFERENT
inspiration!
COLOURS

HFG dietitian Caroline Trickey shares her tips
on how to build a tasty, nutritious platter.

1Colour 4 Use different heights SEMI-DRIED
Lots of colour is one of the Bowls of dip or olives that TOMATOES
keys to an impressive platter. ‘pop‘ above the top of other
Think through the colours you flatter foods can really help grab Taste, texture,
want to add — white (cheese), people’s attention. You can also colour, shape &
green (asparagus, beans or frilly angle some foods so they stand height all create
lettuce), red (tomatoes, capsicum), up — for example, presenting a great platter
and how to arrange the different blanched green beans in a small
colours in strips, blocks or circles. vase or glass.

2 Look for shapes 5 Remember to garnish
and texture Add extra sparkle to your
platter by using garnishes such
What different shapes or textures as flowers, tops of celery, snow
can you use on your platter? Long pea sprouts, rosemary sprigs,
and slender asparagus can look or slices of different-coloured
great next to eggplant rollups. radishes.
Consider baked pita chips, or
adding nuts for extra crunch.

3 Plan ahead
Some platter additions can
be easily prepared ahead. When
you have the oven on, roast a few
slices of sweet potato, pumpkin
or eggplant. Sprinkle with herbs
and store them in the fridge.

88 healthyfoodguide.com

Short
on time?

BABY CAPSICUMS DIPS WITH
ARTICHOKES PITA CRISPS
FROM A JAR

ROASTED
CAPSICUM

ROASTED EGGPLANT
OR ZUCCHINI SLICES

Make ➜ Cherry tomatoes filled with ➜ Zucchini rolls: thin slices of
your own pesto and pine nuts on top zucchini with different fillings like
➜ Cherry tomato skewers with haloumi or goat cheese
Here are some bocconcini cheese & basil ➜ Cucumber rolls: spread slices
of our favourite ➜ Roasted pumpkin drizzled of cucumber with hoummos,
with balsamic & sesame oil, sliced cherry tomatoes, olives
combos sprinkled with sesame seeds and feta, then roll them up and
or pine nuts, or with roasted garnish with dill
hazelnuts and chives ➜ Mini risotto balls (mushroom
➜ Eggplant rolls: grilled eggplant or pumpkin): let risotto go cold,
slices filled with ricotta & pesto, roll into balls and pan fry.
walnuts, mint & spinach, roasted
Main photo: iStock. capsicum & feta — rolled up and
sprinkled with toasted sesame
seeds

DECEMBER 2020 HEALTHY FOOD GUIDE 89

Your SUMMER

Compiled by MONDAY TUESDAY WEDNESDAY
DIETITIAN
Breakfast Breakfast Breakfast
CAROLINE TRICKEY • Easy bircher muesli • Mango & yoghurt • Easy bircher muesli
¹⁄³ cup rolled oats, ½ medium mango, ²⁄³ cup (make night before)
Each day’s 2 tsp ground linseeds, reduced-fat yoghurt, see Monday
menu gives 8 walnuts, 1 tsp honey, 10 almonds, chopped • 1 small skim latte
you … ²⁄³ cup milk, ¼ apple, • 1 regular skim latte (2092kJ/498cal total)
grated & ½ cup berries. (1353kJ/322cal total)
• About 6300kJ • 1 small flat white coffee Lunch
(about 1500cal) (2092kJ/498cal total) Lunch • Leftover Rainbow
to help you slim • Tuna sandwich 1 small noodle salad with
down Lunch tin tuna, 1 cup lettuce, chicken & edamame
• Salad: ½ cup 4-bean ½ avocado, 10 cherry (p51)
• At least mix, ½ avocado, tomatoes, ½ small
30g of fibre 1 tomato, 25g feta, cucumber, 3 slices • 1 large navel orange
to keep you 50g rocket, ½ small beetroot, 1 tbs hoummos, (1451kJ/345cal total)
feeling full cucumber, 1 small carrot 2 slices soy-linseed bread
• 1 medium peach • 1 orange Dinner
• 2 healthy (1630kJ/388cal total) (2601kJ/619cal total) • Beef, lentil, beetroot
snacks to help & feta salad (p52)
maintain energy Dinner Dinner • 6 strawberries
levels • Japanese-style tofu • Rainbow noodle (2053kJ/489cal total)
salad with carrot & salad with chicken
• 100% of your miso dressing (p56) & edamame (p51) Snacks
daily vitamin • 6 strawberries • ¹⁄³ cup blueberries • 2 passionfruit
A, C & E needs (2049kJ/488cal total) (1565kJ/373cal total) • ½ cup reduced-fat
to keep you yoghurt
well nourished Snacks Snacks • 3 Brazil nuts
• 1 banana • 15 fresh cherries (797kJ/190cal total)
• 2 Brazil nuts • 2 tbs hoummos with
(568kJ/135cal total) 1 cup carrot sticks
• (864kJ/206cal total)

Learn more about Daily total: Daily total: Daily total:
your individual 6300kJ (1500cal) 6300kJ (1500cal) 6300kJ (1500cal)
nutrition needs
on p94.
90 healthyfoodguide.com

meal plan lYigouhrt w&eeeaksiys lcoowverkeJdgwuiitdhethis
Caroline Trickey, Dietitian

THURSDAY FRIDAY SATURDAY SUNDAY

Breakfast Breakfast Breakfast Breakfast
• Almond butter toast • Mango, berries • Avo & egg on toast • Banana oat pancakes
2 slices soy-lin bread, & yoghurt 2 slices soy linseed toast, made from 1 banana,
1½ tbs almond butter ½ mango, ¼ cup fresh ¼ avocado, 2 poached mashed with one egg,
• 1 regular skim latte raspberries, ½ cup eggs, 1 cup sliced 1 tbs oats, 2 tsp chia seeds
(1901kJ/453cal total) reduced-fat yoghurt, mushrooms, 1 cup — topped with ¹⁄³ cup
8 walnuts spinach, drizzle of blueberries, 1 tbs yoghurt
Lunch (1242kJ/296cal total) extra-virgin olive oil & a drizzle of honey
• Leftover Beef, lentil, (1856kJ/442cal total) • 1 regular skim latte
beetroot & feta Lunch (1458kJ/347cal total)
salad (p52) • Chicken avo sanga: Lunch
(1975kJ/470cal total) 60g cooked chicken, • Less-meat mince Lunch
1 cup salad leaves, burgers (p48) • Satay salad bowl (p48)
Dinner ½ small cucumber, • 2 cups mixed • 1 nectarine
• Rice paper rolls ½ small avocado, green salad, ½ small (2014kJ/480cal total)
with coriander pesto 2 slices soy-lin bread avocado, drizzle balsamic
prawns (p55) • 1 nectarine vinegar & olive oil Dinner
• 8 strawberries (1883kJ/448cal total) (2352kJ/560cal total) • Rainbow fritters with
(1628kJ/388cal total) beetroot & pistachio
Dinner Dinner hoummos (p42)
Snacks • Chickpea couscous • Spicy chicken & •6 strawberries
• 2 tbs hoummos with with horseradish salad with tahini (2210kJ/526cal total)
1 cup carrot sticks yoghurt & smoked dressing (p38)
• 1 banana salmon (p59) • ¹⁄³ cup blueberries Snacks
(887kJ/211cal total) • 6 strawberries (1475kJ/351cal total) • 1 peach
(2372kJ/565cal total) • 15 almonds
Snacks •`(692kJ/165cal total)
Snacks • ½ cup plain yoghurt
• 1 handful almonds with 2 passionfruit
• 8 strawberries • 10 strawberries
(826kJ/197cal total) (641kJ/153cal total)

Daily total: Daily total: Daily total: Daily total:
6300kJ (1500cal) 6300kJ (1500cal) 6300kJ (1500cal) 6300kJ (1500cal)

DECEMBER 2020 HEALTHY FOOD GUIDE 91

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How much do I need to eat?

Every recipe in HFG has a complete nutrition analysis, so you can match your eating
plan to your body’s needs. Here’s how to estimate your daily dietary requirements.

cook fresh AVERAGE DAILY INTAKE

cook’s tip 5ppmanic! you’ll need… Kilojoules (kJ) 8700kJ

a mSpaaovnetdattoiomlipneeeaeonlerdreufvoseren a VERMICELLI NOODLES Calories (cal) 2100cal
fine slicing
Oabruuesr yi2d,0eh-aomltifnnouirgteehntnsjooo-ycfionsogukmtdhmionesnere. rs
20mins RED CABBAGE Protein (g)
ne Tr ckey. Photography: John Paul Urizar. Styling: Michaela Le Compte. Food Prep: Amanda Lennon. MONDAY EDAMAME 15–25% of energy 78–130g

wdiRitahbaeSitecenrshvefbrisieco4nkwCdloeysntndpoae&irroysedferrevldeee$a3gsm.l9ua0tealnamfrdeee Total Fat (g)
20–35% of energy
100g vermicelli noodles 1 tablespoon toasted 47–82g
2 medium carrots, sesame seeds
finely julienned
1 medium zucchini, 2 tablespoons toasted COOKED CHICKEN
cashews
¼½½½½firrycbneeueueddplnllycoccpaawjhoubpfdlbcisredeaiacnepsgunhdsemeic,ecd,fioudfinrmanieame,lnyfilaydnsmesleilcreliyc,eedsdliced
Lime wedges

roughly chopped chicken, 1ws2caoainBtAaphdokdsibcidlfcoohkucrieiclmai5tkntrslregmeo,netwaisnidnn,auazdttauemeccrlsaaoc,Smrhvdgeeiernetra,ia,inbcnscoooiadorwbiedabl nltaeTodgoseesrs, CORIANDER Saturated Fat (g) <24g
200g skinless cooked Less than 10% of energy 230–310g
2½tttathaebibcallkeseplssypopsooolionocnenbsdrwforhewistnheslmiumgiseaorjuice t3m4soPseelMiAacsercoovddiexme,dsptiwnbtoteohigidantesheniesatnuhlhliaotmeedbosre,dualtiwtolnmetpedeserdwmaajgunintieidxhcdsetcshta,earsssmouhauegamgwraDiehrsE,,CEMBERp+++++2lc0rlpsuiea2meedrs0sraeoa&nHmt&usEytAe&webLlshlTzuoeHiuttweetYcdeccFmrshaO&i&ipnsOositcDia&camuGssmhuaUergIDiwaErs 51
HIGH spoon natural Carbohydrate (g) 50g
PROTE N Sugars 11 0g Recipes: p butter 45–65% of energy
Fibre 9 3g tamari
PER SERVE Sod um 499mg 1 tables Added sugars (g)
1452kJ/345cal Calcium 85mg Less than 10%
Protein 24 7g Iron 3 7mg of energy
Total Fat 10 9g
Sat Fat 1 8g
Carbs 32 5g

healthyfoodgu de com au

PER SERVE Sugars 11.0g Look for these Fibre (g) 25–30g
Fibre 9.3g nutrition panels (left)
1452kJ/345cal Sodium 499mg which appear on all
Protein 24.7g Calcium 85mg
Total Fat 10.9g Iron 3.7mg of our recipes!
Sat Fat 1.8g
Carbs 32.5g Sodium (mg) 2000mg

Your individual intake will eating, it’s important to focus Calcium (mg) 1000mg
vary depending on your age, on the quality of the foods
gender, height, weight and we eat. Eating a wide variety Iron (mg) 8mg
physical activity level. of healthy, real foods makes
it easy to meet all our daily SODIUM If you have heart disease or are at
We use 8700kJ (2100cal) nutrition needs, as well as high risk of this condition, aim to consume
as an average daily intake, as balancing energy intake. no more than 2000mg of sodium per day.
this is the value prescribed CALCIUM Women over 50 years, and men
by the Australia New Zealand Use these recommended over 70 years, should increase their intake
Food Standards Code. You’ll daily intakes as a general guide to 1300mg of calcium per day.
find this on food labelling. only. For personalised advice, IRON Women under 50 years should aim for
visit daa.asn.au to find an 18mg of iron each day. If pregnant, your iron
While these numbers are Accredited Practising Dietitian. intake should increase to 27mg each day.
one way of tracking healthy

Healthy Food Guide is printed by IVE (Australia) and Ovato Print (New Zealand), and distributed 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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The Royal Australian College
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