Healthy Food Guide AU 02.2021

RECIPES & TRUSTED ADVICE FOR YOUR HEALTH

AUSTRALIAN

FSTOUheOPreEDalRS’healthyfood.com FEBRUARY 2021 $6.70 (incl. GST)

for a longer, healthier life Summer berry smoothie bowl

Efoa&rsywslcuohnrcokhoels

Save time
and calories

Meal prep like a PRO!

EXPERT ADVICE

BRAIN FOODr kids!

Family PICNIC TIME!

PLUS... Foods to help psoriasis ● Best vego buys ● Sugar in kids’ snacks



Welcome EDITOR’S TOP PICK

HFG loves a picnic! During these If you love a good
warmer months, you’ll often find smoothie, try our
us sitting under a tree together on spoonable smoothie
a rug at lunchtime sharing a feast brekkie bowls — so
of healthy goodies while enjoying yummy and filling!
the sunshine. It’s a great way to catch
up as the team ’decompresses’ outside the office, p67
and no one walks away hungry! Inspired by our little
gatherings, our picnic lunch menu on page 44 has
been designed to be shared with family or friends
while enjoying the great outdoors — or even in your
own backyard. Time to dust off the picnic rug!
There’s plenty more lunch inspiration in this issue.
If you’re returning to work or have kids starting back
at school, our vegie slices (p36) and gluten-free lunch ideas
(p68) are fast and easy — and so tasty too. We also talk to
expert child nutritionist Kate Wengier about how to boost
your kids’ brainpower (p16) with food to set them up for
success in the classroom.
But don’t forget about breakfast! Start the day right by
recharging your body — our fruity brekkie smoothie bowls
(p64) should do the trick. Enjoyed best when served with
a side of your favourite health food magazine!

Alison

Alison Kirkman, Managing Editor

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FEBRUARY 2021 HEALTHY FOOD GUIDE 3

contents 80
FEBRUARY 2021
61

RECIPES & TRUSTED ADVICE FOR YOUR HEALTH live well
AUSTRALIAN
16 BOOST YOUR KIDS’ BRAIN POWER What kids
STUhePreEalR’healthyfoodcom FEBRUARY 2021 $6.70 (incl GST) eat can impact their capacity to learn. Family
dietitian, food educator and mother of four Kate
FOODS Summer berry smoothie bowl Wengier explains how.

for a longer, healthier life 20 ARE SUPERFOODS REAL? An odd assortment
of superfoods has been sharing the spotlight
Efoa&rsywslcuohnrcokhoels — but are ’superfoods’ real, and if so, could the real
superfoods please stand up?
Save time
and calories 26 EAT TO HELP YOUR SKIN Psoriasis is a common
skin disease — but its knock-on health effects can
Meal prep like a PRO! be anything but skin deep. Karen Fittall investigates
the role diet can play.
EXPERT ADVICE
30 BEGINNER’S GUIDE TO MEAL PREP HFG’s easy
BRAIN FOODr kids! guide to meal prep will save you time, energy and
money — and may even help you lose weight!
Family PICNIC TIME!
ON THE COVER
PLUS... Foods to help psoriasis ● Best vego buys ● Sugar in kids’ snacks
The real super foods ... 20 Easy lunches for work & school... 68
Meal prep like a pro... 30 Brain food for kids... 16

4 healthyfood.com

75

cook fresh 52

36 SLICE OF LIFE Veg-packed Subscribefor your chance to
slices full of eggs and flavour
Turn to p92 to subscribe!
44 ROLL OUT THE RUG Light, FEBRUARY 2021 HEALTHY FOOD GUIDE 5
tasty food for a family picnic

53 MEAL FOR ONE Our cheesy
mushroom pasta will hit the spot

54 5pm PANIC Weeknight meals
ready in 30 minutes or less

64 SMOOTH START Nutritious,
easy smoothies for brekkie

68 TOTALLY TOTE-ABLE LUNCH
IDEAS! Great for work or school

76 LITTLE SMOOTHIE The kids
will love Berry Piggy Smoothie

shop easy regulars

79 CAPSICUM IT! Five ways to 3 WELCOME
make the most of vitamin C-rich, 8 YOUR SAY
in-season capsicum 10 NEWS BITES
90 YOUR LOW-KJ
80 SHOPPING NEWS Seven
varieties of lettuce that each have MEAL PLAN
their own taste and character 92 SUBSCRIPTION

82 10 OF THE BEST SPECIAL OFFER
VEGETARIAN BUYS Just heat, 94 HOW MUCH DO
eat and serve for lunch or dinner
I NEED TO EAT?
84 HOW MUCH SUGAR IS IN 96 REFERENCES
KIDS’ SNACKS? HFG checks out 98 YOUR QUESTIONS
the favourites to help you choose
ANSWERED
86 THIS vs THAT Is pasta made 99 RECIPE INDEX
from legumes any healthier than
wholemeal pasta? Find out here!

88 YOUR GUIDE TO LUPIN All
you need to know about the rising
star of the legume world

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
Julz Beresford, Niki Bezzant, Bryce Carleton, enjoy a nutritious meal.
Karen Fittall, Chrissy Freer, Michaela Le editorial content.
Compte, Amanda Lennon, Vanessa Levis,
Liz Macri, Vikki Moursellas, Mark O’Meara, You can trust our advice. All our Dietitians review all our
Tracy Rutherford, John Paul Urizar, articles so that they’re always
Kristen Wilson health information is supported accurate and up-to-date. We
Contributing dietitian by solid scientific evidence, also publish our references
Kate Wengier
not media fanfare. We smooth in the magazine and online
ADVERTISING SALES out any confusion caused
by ‘pseudoscientists’. at healthyfood.com
National Advertising Manager
— Health & Food Titles Every recipe in Healthy Food Guide is healthy
Melissa Fernley, (02) 9901 6191
[email protected] cook fresh Our recipe writers work with
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Production Manager Peter Ryman BABY SPINACH in place of dry pasta
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Summer pesto pasta salad recipe. We test each meal
nextmedia Pty Limited
Locked Bag 5555, St Leonards NSW 1590 Serves 4 Cost per serve $3 05
Phone (02) 9901 6100 diabetes f iendly vege a ian
Managing Director Arek Widawski
GM Consumer Publishing Carole Jones 250g legume-based pas a 1 Cook pas a as per directions
Associate Publisher Andrea Duvall ½ cup pesto
2 zucchini 1 sliced thinly on pack Drain and a low o cool
6 healthyfood.com
lengthways 1 spi a ised for a few minutes befo e tossing twice to ensure it works and
or grated
250g cherry or grape with pesto
tomatoes halved
½ cup pi ted black olives 2 Add sliced zucchini to a frying
⁄³ cup reduced-fat feta
crumbled pan with a drizzle of ex ra-virgin
1x 100g bag baby
spinach olive oil for about 1 minu e on
2 tablespoons
pinenuts toas ed medium heat

3 Mix he fried and spiralised

zucchini toma oes olives feta tastes great! Turn to p99 to

and the spinach leaves in a large

bowl Se p inkled

wit p nenuts

54 read about our recipe badges.

55

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;

Adjunct 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.

E
BREKKIE

With a delicious & nourishing bowl of goodness to help support your digestive balance.

EXPLORE THE FULL RANGE IN THE CEREAL AISLE.

yoursay Got something to share? Connect with us…

Australian Healthy @hfgaustralia hfgaustralia @HFGAustralia
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LETTER OF THE MONTH W$P6ROIR5ZTE.9H5

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

foTrimcoe ee?

The healthiest way to enjoy your
co ee? After breakfast, according

to UK scientists, otherwise the
ca eine may disrupt your
blood sugar control.

British Journal of Nutrition, 2020

Pparcok itneninut Almonds Walnuts Brazil nuts
20% 14% 14%
Nuts are full of muscle-
building protein, with a
palmful being a healthy
serve. Check out their
hero protein content!

10 healthyfood.com

8% ’s how much you may reduce your
f coronary heart disease if you eat
ce or two of chocolate (not the
e bar!) up to three times per week.

ean Journal of Preventative Cardiology, 2020

FishYOU’RE It’s that easy! Save time
and space
FANTASTIC Older women who eat more than a quarter
cup of steamed broccoli a day, or half a cup of Made in France, the
Eating omega-3 foods raw cabbage (think coleslaw), are almost half nifty Magimix Mini
is strongly linked Plus food processor is
as likely to have extensive calcium buildup ideal for catering for
with reduced risk of in blood vessels such as the aorta than those up to two people in
coronary heart disease, who eat little or none. Fatty calcium buildup is kitchens where space
the leading cause of heart attack and stroke. is at a premium. It
a massive 40-study slices, chops, blends
review has found. British Journal of Nutrition, 2020 and presses, grating
Fish – particularly fatty up to 600g of veg or
fish like salmon and whisking four eggs in
sardines – is the best the main bowl. Visit
way to get vital EPA magimix.com.au for
and DHA omega- more information.
3s, while omega-3
supplements can close
the gap for those who
don’t get enough.

Mayo Clinic
Proceedings, 2020

step up to More than half of people with diabetes that’s not well
diabetes controlled are not getting their medication ‘stepped
up’ within six months of returning a high blood glucose
test. Those who see doctors and health professionals
regularly are more likely to have treatment upgraded
sooner than those who see them less often — so don’t
be shy! The George Institute for Global Health, 2020

FEBRUARY 2021 HEALTHY FOOD GUIDE 11

what's new Timing is
everything
newsbites
People who consume most of
their calories in the evening
tend to eat more and have a
lower-quality diet. That might
have something to do with the
fact that hunger peaks about
8pm, after most of us have
finished our daily activities
— so a healthy hot or chilled
drink about then might be
just what we need.

European and International Conference
on Obesity, 2020

examSeilnfiaet-ion? APP THAT Kick-start
FIGHTS lower bloOd
Chinese researchers are now developing EXERCISE
an algorithm for photos that analyses facial INJURY presSure
features associated with an increased risk
of heart disease. It’s claimed the algorithm A Monash University- Consuming flavanol-rich
developed app foods and drinks like
diagnoses heart disease correctly 80 per is offering injury tea, cocoa, apples and
cent of the time, so if perfected it could prevention feedback berries can lead to
become a cheap diagnostic tool in the in real time during lower blood pressure.
workouts. Available UK researchers found
future. Diagnosis by selfie? at the Apple the reduced blood
App store, Fictus pressure levels for
European Heart Journal, 2020 detects posture, people consuming
joint behaviour these were similar
BIG & heal hy! and movement and to those for people
provides customised following a Med diet.
Even if a person is overweight, eating a healthy advice on the
Med-style diet rich in fruit, veg, nuts, fish, whole best way to do an Scientific Reports, 2020
grains and olive oil significantly reduces their risk exercise — helping
of cardiovascular-related death, a Swedish study avoid strain to areas
has found. Participants with a lower body mass such as the lower
index who didn’t eat a Med-style diet did not lower back.
their cardiovascular death risk. PLOS Medicine, 2020
Monash University, 2020
12 healthyfood.com

Herbs to the rescue WHAT WE’RE
Want to add more flavour to your diet
and ward off ill health at the same time? thLiOs VmINonGth
Studies are showing the polyphenols in
herbs like basil, oregano chives and sage ➜ Table of Plenty’s new
may help protect against heart disease, Veggie Roasters lets you
boost vegies’ taste in roasts,
some cancers and diabetes. rice dishes, casseroles,
whatever – making you want
Better Health Channel, 2020 to eat more so you can reach
your recommended five
25% serves a day! Available in
Golden Moroccan and
The percentage of Aussies who Classic Paprika flavours.
have tried a new form of exercise Dan Winter, HFG Sub Editor

since the pandemic began.

Gamba Insights, 2020

Cholesterol ➜ The Calm app
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A ground-breaking drug has reduced ‘bad’ celebrity names
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New England Journal of Medicine, 2020
Stephanie Hilton, HFG Digital

Content Creator

FEBRUARY 2021 HEALTHY FOOD GUIDE 13



Photo: iStock. live WELL

boost kids’ brainpower | do superfoods work? | meal prep made easy

Cheers to health!

With the festive season —
and perhaps a few extra
drinks — behind us, it’s a
good time to check out the
government’s new alcohol
guidelines.

The National Health and
Medical Research Council
now advises that to stay
healthy we should drink
no more than 10 standard
alcoholic drinks a week — a
big drop from the previous
14 — and keep it to four
drinks on any given day. A
standard drink is 100ml of
wine, 285ml of mid-strength
beer, and 30ml of spirits.

The new guidelines are
based on the latest research,
so while we don’t have to
give up our tipple, if we do
enjoy a sip from time to time,
going easy is the key.

FEBRUARY 2021 HEALTHY FOOD GUIDE 15

live well

Boost your kids'

What kids eat can impact their

power capacity to learn.We sat down
with Kate Wengier — family
dietitian, mum of four and
founder of food educator
Foost — who explained how.

As they grow taller, kids’ brains are growing and changing Q Are there any
every day. A large portion of brain development occurs foods to avoid?
during childhood, continues well into the teenage years, KATE: Actually, no.
and doesn’t stop until 25 years of age. And as the brain
evolves, so does a child’s intelligence. Being overly restrictive with
foods usually has the opposite
The brain controls everything your body does — walking, talking, effect. Children can become
digesting, keeping your heart beating, and laying down memories to obsessed with these foods,
help you learn. And the brain — like the rest of the body — needs the eating more of them when they
right nutrition to reach its full potential, as Kate Wengier explains. get the chance. It’s a common
misconception that foods high
From birth to Q How does food in sugar adversely affect a
3 years, a child's affect a child’s child’s behaviour. All foods give
brain produces ability to learn? us energy to fuel our brains.
Variety is the key.
more than KATE: The foods children
1 million neural
eat and enjoy affect both their
connections mental and physical health,
per second impacting the child’s ability
to learn and thrive at school.

Interestingly, it’s not just what
we eat that impacts learning.
Studies show how we eat matters.
Regular family mealtimes, where
one or more adults eat with
children, have been shown to
improve children’s academic
performance as well as their
resilience, social connection,
language skills and mental health.

16 healthyfood.com

Q There’s plenty of
pressure on parents
to make kids eat
more healthily. Do you
have any tips to get
children to eat certain
foods that could help
their health?

KATE: Well-meaning

pressure is counterproductive
for long-term eating, as worried

If a child doesn't
eat one specific
food, it’s nothing
to stress about

parents lovingly use pressure
techniques to ‘get’ children to
eat. Bribing and pleading might
work in the short term, but we
want our children to learn to like
a variety of brain foods, not just
now but forever.

The best thing parents can do
is to eat with their children — to
be role modes for how to eat
and enjoy a variety of foods. Be
patient, try to stay calm, offer the
foods, and let children try them
in their own time. Pleasant and
repeated exposures to a range
of food in a calm environment
is the most effective.
FEBRUARY 2021 HEALTHY FOOD GUIDE 17

live well

Q Are there any foods tFhoooudgfhotr
that children should Focus on the following four food
eat more of to help groups when providing nourishment
improve their academic for growing minds and bodies.
performance?
Like food, 1OMEGA-3 FATS
KATE: Children need to eat water, daily As the brain is made up
exercise & mostly of fat, brain cells
enough food in order to be need the right ratio of omega-6
able to concentrate at school. sleep are and omega-3 fats to function
A nutritionally ‘perfect’ lunch important optimally. Both are ‘essential
box that a child doesn’t feel ways to boost fats’, which means the body
comfortable eating from is not can’t make them — so we need
really useful. A lunch box filled to eat foods that contain them.
with a variety of foods, including While most Australian children
enough familiar foods, is very ough omega-6, surveys
important for children, allowing hey’re not consuming
them to choose. h omega-3 fats.

Variety is the key — because H FOODS? Text: Caroline Trickey. Photos: iStock.
all food groups play a role in ts and seeds are an
academic performance. Grains nt source of both
fuel the brain, and colourful fruits -3 and omega-6, plus
and vegies, fish and/or nuts and ey vitamins and minerals.
seeds also help out. If a child s and linseeds are
doesn’t eat one single food, it’s larly rich in omega-3.
nothing to stress about. oo is a great way to get
3, but many parents find
Adding seeds, oats, fruit and o get their kids to eat it.
veg to baked sna ggests making fish patties,
box is one way o bing fish pieces. In fact,
variety, or childre ng may be just what it
them on the side Try bread, panko, quinoa
assortment of foo esame or polenta for a
to lunchboxes, a crunchy texture.
meals at home, g
opportunities for
Some foods can
used as the basis
for varying meals
during the week

18 healthyfood.com

2COLOURFUL FRUIT & VEG 4PROTEIN-RICH
The different colours of fruit and veg show FOODS
they’re rich in antioxidants, which help Foods rich in protein
protect the brain cells against damage from ‘free
radicals’. Eating a variety of colours ensures your help increase ‘happy‘ brain
kids are getting a good range of nutrients and chemicals such as tryptophan
antioxidants to help their brains thrive. and serotonin, which help to
regulate your mood, appetite
WHICH FOODS? and sleep patterns. They’ll
Kate’s tips to help boost your kids’ veg intake: For provide adequate iron intake
breakfast, spread avocado on toast, or make a too. Iron is needed to transport
vegie-filled omelette, breakfast burrito or baked oxygen around the body. If the
beans. Or add some grated carrot or zucchini to brain and muscles are depleted
your porridge or cereal. Pop vegie sticks into the of oxygen your child will feel
lunch box, and slip vegies into sandwiches. For very tired, making it hard to
dinner, make veg the stars — and meat the side. feel enthused about anything.
Grated carrot, zucchini and lentils (if canned, just
drain the liquid) go into just about anything! WHICH FOODS?
Include lean meat, fish, seafood,
Help your kids snack on veg and dips. Many dips poultry, nuts and/or legumes,
such as hoummos and tzatziki contain veg, so they which are good sources of
will receive a double dose. Try carrot cake bliss balls, protein and iron. Eggs and dairy
roasted chickpeas or chickpea cookies as snacks. You — milk, cheese and yoghurt — are
can use fresh, frozen and canned veg. protein rich too.

3 WHOLEGRAIN The bottom line
BREADS &
CEREALS Eating a variety of different foods
— and at regular intervals — will ensure
Breads and cereals that are less
refined and higher fibre have that your child is receiving the
a lower Glycaemic Index (GI), best nutrition so their brain can
meaning longer-lasting energy,
improved concentration, stable function at its best.
mood and no 3 o‘clock slump!
FEBRUARY 2021 HEALTHY FOOD GUIDE 19
WHICH FOODS?
Multigrain bread and crackers,
traditional oats, pasta and brown
basmati rice.

live well

SUPreER

FOODS
REAL?

What do turmeric, kale, quinoa, goji berries, blueberries and
avos have in common? They’ve all been ‘superfoods‘. But are
superfoods real, and if so, could the real ones please stand up!

20 healthyfood.com

Every year it seems a new ‘miracle food’ is crowned with a health
halo and paraded around social media. But do they ever live up
to the hype and deliver the benefits, before being nudged aside
for the next superfood?

Text: Caroline trickey. Photos: iStock. What is a superfood? rely heavily on processed foods
which plaster impressive claims
Companies these days often over their packaging.
use the term ‘superfood’ to
sell foods claimed to have It‘s a good idea to focus more
exceptional nutrient density: on improving your overall food
loads of vitamins, minerals intake. The Mediterranean diet
and antioxidants, or bursting is a good example of this. It’s
with a vitamin or nutrient that’s possibly the closest thing we
sure to cure all. have to a dietary magic bullet:
it can be extremely appetising,
They’re often promoted as while providing a long list of
a secret weapon to increase positive health outcomes.
longevity, help you lose weight,
boost healthy immune function, The real super foods
reduce inflammation, or make
your heart healthier. So how Some foods definitely provide
do the claims stack up? you with more bang for your
nutritional buck — and they’re
Do they exist? plant foods. This is what most
‘superfoods’ have in common.
While food is at the core of No expensive superfood is
wellness, no single food is a more nutritious than eating
magic bullet. No one food a diet abundant in cheaper,
can provide all the nutrients easier-to-access vegetables,
and energy to nourish you fruits and legumes — and there’s
and help you thrive, while plenty of research to prove it.
protecting you from all the
nasty diseases that can bring JOIN CLUB MED!
you down. Importantly, adding
in a single food is not going to A study of 30,000 women found a link
miraculously fix or undo any between adherence to the Med diet
diet-related health problem and a lowered the risk of heart attacks,
you may have. strokes, and heart failure. Another
study found it helped to lower blood
Nutritional science looks at pressure after just 6 months, while a
one nutrient at a time, but we third has linked the diet with reduced
don’t eat nutrients, we eat food. risk of certain cancers.
Focusing on individual nutrients
or ingredients trips up a lot of
people trying to eat well. This
focus often directs them away
from buying more fresh produce,
and instead encourages them to

FEBRUARY 2020 HEALTHY FOOD GUIDE 21

live well

#1 #3

DRIZZLE ON EXTRA Fall in love
VIRGIN OLIVE OIL with legumes

This oil provides a rich source of cancer- Lentils, beans and
fighting polyphenols and high levels chickpeas give you
of antioxidants which can dampen plant-based protein,
super-low-GI carbs
inflammation and reduce heart to sustain energy,
disease risk. It stays stable when and all three types of
fibre to reduce bowel,
heated, so make it your main breast and prostate
cooking oil as well as the basis cancer risk. Their fibre
feeds your all-important
for your salad dressings. gut microbiome too.
Plus, they can reduce
SHUowPEtoR-CHARGE your risk of diabetes,
your intake heart disease and
certain cancers while
Add these 10 everyday ‘superfoods’ to your menu. improving your mood.
They pack in key nutrients — and taste good too.
If you’re unfamiliar
#2 Eat cruciferous veg daily with legumes, use
canned ones, or try
While all vegies deserve a mention here, the cruciferous cooking lentils. No
family are stand-outs. Cruciferous veg include broccoli, soaking required, and
Brussels sprouts, cabbage, cauliflower, kohlrabi, bok choy, they’ll be ready in 20
radishes, rocket, watercress and turnips. minutes. Add to soups,
salads, casseroles and
Cruciferous veg can reduce your cancer risk while pasta sauce, or squash
providing plenty of folate, vitamins C, E and K, and into tasty patties.
fibre. They’re also good sources of phytonutrients: plant-
based compounds that can lower inflammation and further
reduce cancer risk. A cup a day of any of these at lunch
and dinner will give a serious boost to your health.

22 healthyfood.com

#4 #

Satisfy with Garlic s phytonutrients protect against cell damage and
sardines ageing, and have heart-protective properties too. In fact, in
large enough quantities, garlic can raise your HDL (good)
Sardines are an cholesterol and lower LDL (bad) cholesterol. The World
excellent source of Health Organization recommends a clove a day!
essential omega-3 fats
for heart and brain #6

health and for BINGE ON BERRIE
bone- strengthening
calcium — plus they Blueberries have rightly been
are an inexpensive superfood spotlight due to their
protein source too.
antioxidant and anti-inflamm
If you don’t fancy properties, but blackberries a
sardines, eat salmon, an excellent source of these. In
them often as a snack, and add
tuna, mackerel,
herring or trout a to breakfast — fresh or froz
few times a week.
#8LOAD UP ON LINSEEDS
#7
These tiny little seeds pack a mighty punch, with their
YES TO YOGHURT cancer-preventing phytonutrients, heart-healthy lignans,
and essential omega-3 fats for a healthy brain and joints.
Yoghurts are a good
way to boost both FEBRUARY 2020 HEALTHY FOOD GUIDE 23
calcium and protein
intake, with most
containing probiotics,
which are active
cultures that support
a healthy gut and
immune system. Eat
yoghurt at breakfast,
as a snack, or for a
healthy dessert.

live well

#9 #10 The bottom line

NIBBLE ON NUTS Know your oats Eating more of these 10 foods
and barley will not only give you more
Any nuts will do, due years, but also put more life
to their vitamin E and All wholegrains are in those years!
heart-healthy fat excellent sources of
content. Eat Brazil nuts vitamins, minerals While fruit and veg
for selenium, which and phytonutrients, provide a long list
can help prevent some but oats and barley of health benefits,
cancers, almonds for top the class. They’re there isn’t a lot of
heart health, and reasonably priced profit to be made
walnuts for their sources of soluble by marketers in
essential omega-3 fibre to lower your promoting them
fats. So, mix ’em up! cholesterol, with
resistant starch to
promote a super-
healthy bowel.

SUPER-CHEAP swaps

ACAI BERRIES QUINOA SPIRULINA WHEATGRASS SHOTS

RASPBERRIES BARLEY SPINACH CARROT &
& PRUNES SPINACH JUICE

24 healthyfood.com

Get a
good gut

feeling.

Gut health is essential to immune health It’s the daily dose
that does you good.
The Culture Co. provides vitamin B12 to support
immunity and probiotics to support gut health* www.thecultureco.com.au

With over 1 billion live cultures per serve. B. Lactis supports gut health by improving regularity in adults as part of a balanced diet.

live well Photos: iStock.

A recent
survey
showed that
when people
lose weight
their symptoms
improve

Karen Fittall is a health
writer who contributes
to leading Australian
wellness publications,
brands and programs.

26 healthyfood.com

ePxsoprlaiainsiesd

Not entirely sure what psoriasis

is, what causes it, or whether you

can ‘catch’ it? Here’s what you

need to know.

More than 1.5 million they’re diseases that share ➜ THREE COMMON SYMPTOMS
Australians experience some of the same risk factors Even though there are different
psoriasis, a common as these conditions, but also types of psoriasis, the three

skin condition that results in because psoriasis can result in most prevalent symptoms are

inflamed, thickened and scaly chronic inflammation, which scaling of the skin, itching and

areas of skin. At least 80 per increases the likelihood of skin redness.

cent of people living with the certain diseases and health

condition try to hide it from problems over time. In fact, ➜ THERE’S MORE THAN

others, often due to fear of according to updated statistics ONE VARIETY

being stigmatised. But, while published late last year, chronic Nine out of 10 people who

the psychological effects of inflammation is to blame for have psoriasis have ‘plaque

psoriasis are well recognised, three out of every five deaths psoriasis’, but there are at least

it’s not the only complicating worldwide. six other types that can affect

factor the skin disease brings. So, if you’re living with different parts of the body.

It affects the nails, and one psoriasis, can something as

in four people with psoriasis simple as a few tweaks to what ➜ IT’S NOT CONTAGIOUS

will develop arthritis. Research you eat help your skin and also The exact cause of psoriasis

shows that having psoriasis help protect against the heart remains unknown, but experts

also bumps up the odds of disease, diabetes and arthritis agree there’s a genetic link.

developing diabetes and heart it’s been linked to? The answer It develops in people who

disease. It’s partly because might surprise you. have an inherited tendency

for their skin’s immune system

to react abnormally to certain

environmental ‘triggers’.

Eyaouhrelspkin➜IT’SNOTCURABLE
True, but it can be controlled
— and sometimes completely
controlled — with treatment.
Psoriasis is a common skin disease — but its knock-on
health effects can be anything but skin deep. Karen
Fittall investigates the role diet can play.

FEBRUARY 2021 HEALTHY FOOD GUIDE 27

mFeddaisci
1
What you eat — and don’t EAT AS IF YOU LIVE INCLUDE PLENTY OF
eat — can affect your psoriasis, NEAR THE MED PREBIOTIC FOODS
for better or worse. A recent
study confirmed that when ➜ Eat plenty of plant-based Prebiotic foods contain specific
people with psoriasis who foods such as fresh fruit and types of fibre that pass through
were overweight lost some vegies, nuts, whole grains the small intestine undigested,
weight, their skin symptoms and legumes becoming food for the good
and their psoriatic arthritis bacteria living in your large
improved significantly. Plus, ➜ Be liberal with olive oil intestine. That matters: a 2019
achieving and maintaining ➜ Eat fish and chicken in study found people living
a healthy weight of course with psoriasis are prone to
helps to lower the risk of moderation ‘dysbiosis’ — an imbalance and
diabetes and heart disease. ➜ Go slow on full-fat dairy and lack of diversity in gut bacteria.

If you have psoriasis, there Gut health also plays a role in
are some foods you might heart disease, type 2 diabetes
and how easily you’ll find it to
maintain a healthy weight, so
eating more prebiotic-rich foods
makes sense. The CSIRO says
strong evidence now suggests
prebiotic foods promote gut
health. Good prebiotic choices
include garlic, onions, leeks,
beetroot, fennel, snow peas,

28 healthyfood.com

live well

ch is findi
ween over
hol & psor

THINK ABOUT AVOID SATURATED LIMIT YOUR
GLUTEN & TRANS FATS ALCOHOL INTAKE

How do you feel after you’ve These fats have a justifiably bad While more research is required,
eaten pasta or bread containing evidence so far points towards a
gluten? Do you then get any heart health reputation — plus, link between drinking too much
gastrointestinal symptoms alcohol and experiencing more
such as diarrhoea, cramping a new study now also connects severe psoriasis. According
or bloating? Research shows to new guidelines from the
having psoriasis means you’re a higher intake of saturated National Health and Medical
three times more likely to develop Research Council, if you do
coeliac disease, which causes and trans fats to more severe choose to drink, limit your intake
the immune system to react t th 10 t d d
abnormally to gluten. psoriasis skin symptoms and

A review paper found going psoriatic arthritis. Processed
on a 90-day gluten-free diet
was beneficial for some people foods such as pies, pastries,
with psoriasis. Four out of five
Australians with coeliac disease cakes, biscuits and deep-fried
are undiagnosed, but because it’s
important not to cut gluten out take fd t i b th
of your diet unnecessarily, talk to
your doctor or dietitian first — or satu
visit coeliac.org.au and take the
online self-assessment. DID YOU KNOW?
A Mediterranean
diet can slow the
development of

psoriasis

FEBRUARY 2021 HEALTHY FOOD GUIDE 29

live well

cpeoEarnATestrSpaiateiYhpnnreeseAtpodrfCsraifiCdrdomeEegonaSndetkStseifiyint
30 healthyfood.com

meal prepBEGINNER’S GUIDETO

HFG’s easy guide to meal prep will save
you time, energy and money — and it
may even help you lose weight!

Text: Alison Kirkman. Photos: iStock. Meal prepping may MMON WAYS TO MEAL PREP
conjure up images
of superfit celebrities, Batch cooking
professional athletes or even
Instagram ‘supermums’ with Cooking up a big recipe that
fridges and pantries perfectly will make several meals, and
organised and everything neatly freezing in batches for quick
labelled in Tupperware containers. reheating
But meal prep can be an easy
way to take the stress out of Beynletombeoaxls
meals and get dinner on the eals comprised of several
table fast. Plus, if you stick to different foods, apportioned
your planned meals, you can into a bento box-style container
avoid unhealthy foods or snacks with different compartments
and save money on takeaway
— helping you tighten your be iPnrger-epdreiepnatrsed
in more ways than one!
Pre-chopped, diced, or roasted
What is meal ingredients that can be enjoyed
prepping? as is, or later put into a recipe

You can meal prep in a few FEBRUARY 2021 HEALTHY FOOD GUIDE 31
different ways, but essentially
it’s about being smart when
organising your foods.

Then, when you’re ready
to eat, you don’t need to be
chained to the stove or kitchen
— you can get on with taking
things easy!

live well 6msiupescaclepssrep
1 STOCK UP ON SOME
Meal-prepping Sptwrue&idtpDhiKeplIehNsDisnesOsgYahoWlOoitsbhwU?elyisnmdiktieyeeadtl AIRTIGHT FOOD
benefits STORAGE CONTAINERS

When you’re busy, meal prep There’s a huge choice available, and
can be a life-saver. It doesn’t selecting a few different types means
just save you time and money you’ll always have something suitable
— buying and prepping exactly to keep your foods fresh for longer.
what you plan to eat means less Use just one container per meal.
food wastage. It’ll also help with
portion control, which can then Her a few f ur faves…
lead to weight loss. The best
bit? You can balance your meals ➜ 8-Piece 3-Compartment Meal
ahead of time, ensuring that Prep Containers, $8 from Kmart
every bite is good for you and
convenient too! GOOD FOR
Bento box-style meals, or keeping
Is meal prepping salad ingredients separate until you’re
right for me? ready to assemble. This container is
microwave, freezer and dishwasher safe.
If you’re someone who doesn’t
like eating the same meal a few ➜ Glasslock Classic Duo 1000ml
times a week, or wants fresh Rectangle Container, $14.95 from
ingredients every day, meal glasslock.com.au
prepping can be a challenge.
But with a little mix-and-match, GOOD FOR
you can add fresh ingredients Reheating meals. These containers
and turn prepped foods into a are made of tempered glass and are
variety of meals. That leftover microwave safe, also keeping foods
roast pumpkin can be thrown separate for maximum freshness.
into a salad, a curry, a soup or
even a sandwich! ➜ Kitchen Pro Fresh Stackable
Container Set of 3, $14.95 from
If you’re time poor, putting Bunnings
aside a couple of hours in the
kitchen on the weekend is GOOD FOR
entirely worth it: imagine after Storing fresh prepped ingredients
a long day simply going to separately, ready to throw into meals,
your fridge or freezer and your and using minimal space in the fridge.
beautifully prepared meal is right Save time slicing and dicing, and store
there just waiting to be enjoyed, dry salad mix, cooked rice or pasta.
without you having to lift a finger.

32 healthyfood.com

2

FIND A RECIPE YOU’RE HAPPY TO
ENJOY A FEW TIMES A WEEK

Just start with one, and make it the one you have the hardest time being inspired to make.

Here’s some healthy inspo to get you started:

Breakfas Lunch Din er

Gluten-free Quinoa salad jar Sun-dried tomato &
savoury muffins nut crustless quiche

All recipes available at healthyfood.com
3 PICK A TIME & DAY
Most people choose a salad dressing out until you’re
ready to eat. This lets you keep

weekend day to prep their 6the ingredients fresher longer.
foods. Just remember you’ll DO IT YOURSELF
need to factor in time to make If you prefer to build your
space in the fridge or freezer

4for all your stored meals. own bento lunches, simply cut Is it for you?
WORK OUT HOW up or cook what you need to
MANY MEALS pop into the compartments,
YOU’LL MAKE and then grab your lunch box
as you’re flying out the front
Start prepping one meal for a door to work. Then relax in the

few days — you may get sick of knowledge your lunch is all set! Once you’ve tried meal

eating the same meal for an How long will prepping, you’ll be surprised
food keep? how much less stressed you
5entire week! feel about meal time — you
GET PREPPING! Prepped foods can be stored may never want to go back!
If you’ve chosen a batch- If meal prep works for you, you
in the fridge between 2–5 days

cooking approach, wait for your or 3–4 months, depending on can work your way up to being

meals to cool properly before the ingredients. Avoid keeping a pro in no time, by gradually

storing them in the fridge or your food in temperatures above prepping one extra meal a

freezer. If you prefer to prep 4˚C in the fridge, as this is the week, until you start to feel

ingredients that can be easily perfect environment in which confident and content about

thrown into salads, leave the dangerous bacteria grow. your weekly food routine.

FEBRUARY 2021 HEALTHY FOOD GUIDE 33



cook FRESH

30-minute dinners | sensational smoothies | easy portable lunches

Summer living

If you’re thinking of planning
a picnic, our Roll out the Rug
feature makes it a breeze —
or try delicious vegie-packed
egg-based slices. Check out
how easy our portable work
lunches are, and spoon into a
refreshing summer smoothie.
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.

Thai-style fish cakes
with mango slaw

(See recipe on p57)

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

cook fresh

Green
vegie slice
with pesto

load up
on veg!

36 healthyfood.com

"

Cauliflower
mac ‘n’

cheese slice

Cheesy %
pumpkin and
noodle slice

Slice oflife
These vegie-packed slices are the perfect nutritious
addition to brighten up your plate.

FEBRUARY 2020 HEALTHY FOOD GUIDE 37

cook fresh

cook’s tip

If stored in fridge,
allow slices to come to
room temperature, or pop
them in a microwave

for 30-40 seconds
before serving

PER SERVE Sugars 12.1g
Fibre 8.7g
1174kJ/280cal Sodium 307mg
Protein 18.3g Calcium 332mg
Total Fat 8.0g Iron 2.8mg
Sat Fat 3.9g
Carbs 27.8g

38 healthyfood.com

Cheesy pumpkin
& noodle slice

Serves 4 Cost per serve $2.90
Time to make 1 hour 45 mins
diabetes friendly vegetarian

100g wholemeal spaghetti
1 carrot, coarsely grated
2 eggs, lightly beaten
²⁄³ cup coarsely grated

reduced-fat cheddar
800g Kent pumpkin, peeled,

thinly sliced
¾ cup roast capsicum

strips, drained
50g reduced-fat Danish

feta, crumbled
3 teaspoons fresh thyme leaves

Serve these 1 Preheat oven to 200°C. Line
delish cheesy a 20cm square cake pan with
baking paper, extending paper
slices with 5cm over sides.
leafy green 2 Cook the spaghetti following
packet directions. Drain. Refresh
salads under cold water, drain. Transfer
to a bowl. Add the grated carrot,
the egg and half of the cheddar.
Stir to combine.
3 Place the noodle mixture over
base of the prepared pan. Top
evenly with slices of pumpkin.
Top with the remaining cheddar
cheese, then capsicum and feta.
Sprinkle with thyme.
4 Cover cake pan with foil. Bake
for 40 minutes. Remove foil. Bake
for a further 40 minutes, or until
the vegetables are soft when
tested with a skewer. Stand for
15 minutes. Invert, top-side up,
to slice. Serve warm.

FEBRUARY 2020 HEALTHY FOOD GUIDE 39

cook fresh

Cauliflower
mac ‘n’

cheese slice

(See recipe overleaf)

lunchbox
hero!

PER SERVE Sugars 5.2g
Fibre 4.2g
1221kJ/291cal Sodium 349mg
Protein 15.8g Calcium 202mg
Total Fat 8.7g Iron 1.1mg
Sat Fat 3.1g
Carbs 34.8g

40 healthyfood.com

Broccolini, cheese & pesto
all grab a slice of the
flavour action here

Green PER SERVE Sugars 3.7g
vegie slice Fibre 5.4g
with pesto 1543kJ/367cal Sodium 267mg
Protein 16.9g Calcium 240mg
(See recipe overleaf) Total Fat 23.8g Iron 2.7mg
Sat Fat 5.3g
Carbs19.0g

FEBRUARY 2020 HEALTHY FOOD GUIDE 41

cook fresh

CAULIFLOWER MAC nutrition tip GREEN VEGIE Recipes: Liz Macri. Photography: John Paul Urizar. Styling: Michaela Le Compte. Food Prep: Vikki Moursellas and Amanda Lennon.
’N’ CHEESE SLICE (p40) Use a lentil or SLICE WITH PESTO (p41)
Serves 6 Cost per serve $1.90 chickpea-based pasta Serves 6 Cost per serve $2.20
Time to make 1 hour 10min in this mac ‘n’ cheese Time to make 1 hour 10 min
diabetes friendly vegetarian slice to help boost diabetes friendly vegetarian
1 tablespoon olive oil
3 slices prosciutto, chopped protein & fibre 1 bunch broccolini, trimmed
2 corn cobs, cleaned, 1 bunch asparagus, trimmed
½ teaspoon ground turmeric ¹⁄³ cup chopped fresh flat-leaf
kernels removed ¼ cup finely chopped
200g small dried parsley leaves
fresh chives 2 tablespoons pesto
pasta shapes ²⁄³ cup coarsely grated ¹⁄³ cup olive oil
450g cauliflower florets 2 garlic cloves, crushed
1 cup reduced-fat milk mozzarella 3 zucchini, coarsely grated
1 cup wholemeal spelt flour
42 healthyfood.com 1 Preheat oven to 200°C. Line 1 teaspoon baking powder
a 20cm square cake pan with ²⁄³ cup reduced-fat grated
baking paper, extending paper
5cm over sides. cheddar cheese
2 Heat oil in a large frying pan 6 eggs
over medium-high heat. Cook ½ cup milk
the prosciutto and corn, stirring,
for 5 minutes, or until tender. 1 Preheat oven to 200°C. Line
3 Cook pasta in large saucepan a 20cm square cake pan with
of boiling water, following packet baking paper, extending paper
directions, until al dente. Drain. 5cm over sides.
Return pasta to pan. 2 Cook broccolini and asparagus
4 Meanwhile, cook cauliflower in in a medium saucepan of boiling
a medium saucepan of boiling water for 1–2 minutes. Drain.
water for 10 minutes, or until Refresh under cold water. Drain.
soft. Drain, reserving ¹⁄³ cup of 3 Add parsley, pesto and oil in a
the cooking liquid. Transfer the food processor to form a purée.
cauliflower to a food processor. Add this mixture to a bowl with
Add milk and turmeric. Process the garlic, zucchini, flour, baking
cauliflower until smooth. Season powder and cheese, and stir to
with pepper. combine. Whisk eggs and milk
5 Transfer cauliflower mixture, and add to mixture. Mix well.
the reserved cooking liquid, 4 Pour mixture into prepared
prosciutto mixture, chives and pan. Press the broccolini and
half of cheese to pan containing asparagus into mixture. Bake for
pasta. Stir to combine. Spoon 45–50 minutes, or until a knife
the mixture into prepared pan, inserted comes out clean. Stand
pressing lightly to compress. for 15 minutes. Invert, top-side
Sprinkle with remaining cheese. up, to slice. Serve warm.
Bake for 35 minutes, or until the
cheese is golden and slice is firm
to touch. Stand 15 minutes. Invert,
top-side up, to slice. Serve warm.



cook fresh

"Carrot cake
sandwich
cookies
(See recipe p52)

Picnic cobb

(See recipe overleaf)

44 healthyfood.com

"rolrl ouugt theHighsummeristhe
perfect time to stretch
out on the grass with a
light & tasty family picnic.

%Salmon
crunch
quiche
(See recipe
p51)

Farfalle salad
with eggplant &
semi-dried tomatoes

(See recipe p48)

FEBRUARY 2021 HEALTHY FOOD GUIDE 45

cook’s tip

For a vego option,
replace the beef with
cheddar, baked ricotta

or hard-boiled
sliced eggs

PER SERVE Sugars 13.0g
Fibre 8.5g
1473kJ/351cal Sodium 351mg
Protein 19.0g Calcium 127mg
Total Fat 13.5g Iron 3.7mg
Sat Fat 2.3g
Carbs 34.2g

46 healthyfood.com

cook fresh

low Picnic cobb (p44)
in kjs!
Serves 4 Time to make 10 min
Cost per serve $4.70

diabetes friendly dairy free

1 small wholemeal or rye cobb
2 tablespoons basil pesto
60g spinach leaves
100g rare roasted

beef slices
100g roasted capsicum
100g chargrilled

eggplant
75g semi-dried tomatoes,

drained, sliced
10 fresh basil leaves
2 tablespoons tomato relish

1 Carefully cut the top off the
cob loaf, set aside and hollow
out the middle to leave a shell,
without making walls too thin.
2 Spread the pesto over the
bottom and part way up the walls
of the cobb. Cover the base with
²⁄³ spinach leaves, then layer with
beef slices, roasted capsicum,
eggplant, semi-dried tomatoes,
basil leaves and the remaining
spinach. Spread the inside of the
cobb top with tomato relish, and
place this top back on filled cob.
3 Wrap in cling film or foil until
ready to serve. When ready to
eat, cut cobb into four wedges.

FEBRUARY 2021 HEALTHY FOOD GUIDE 47

Farfalle salad NUTRITION tip
with eggplant To make this dish
& semi-dried gluten free, you can use
pasta made from lentils
tomatoes
or chickpeas
Serves 4 Time to make 15 min
Cost per serve $3.30

diabetes friendly vegetarian

150g farfalle (bow-tie) pasta
2 tablespoons basil pesto
120g chargrilled eggplant
½ cup semi-dried tomatoes,

roughly chopped
250g cherry tomatoes, halved
100g baby spinach leaves
40g reduced-fat feta,

crumbled

1 Cook the pasta following
directions on the back of the
packet (usually 10 minutes).
When cooked, toss with pesto
to coat well. Add the eggplant,
both types of tomatoes and
spinach leaves. Sprinkle with
feta and serve.

PER SERVE Sugars 8.4g
Fibre 6.8g
1195kJ/285cal Sodium 223mg
Protein 11.4g Calcium 108mg
Total Fat 9.2g Iron 2.7mg
Sat Fat 2.2g
Carbs 35.1g

48 healthyfood.com

cook fresh

FEBRUARY 2021 HEALTHY FOOD GUIDE 49

cook fresh

HIGH
PROTEIN

50 healthyfood.com