Healthy Food Guide AU 02.2021

Serve leftover Salmon crunch quiche
salmon quiche at
home as a warm Serves 4 Time to make 40 min
weekend lunch Cost per serve $3.90

or dinner 5 slices grainy bread, 1 Preheat oven to 180°C. Spray
with crusts, torn a 21cm flan dish with olive oil.
2 Blitz the bread and parmesan
1 tablespoon parmesan together in food processor. Add
¼ cup extra-virgin the olive oil and process until
combined. Tip into flan dish and
olive oil press over base and sides of dish.
3 large eggs Bake crust for 10 minutes, cool.
½ cup reduced-fat 3 Whisk together eggs, yoghurt,
milk and mayonnaise in medium
plain yoghurt bowl. Stir through cheese, dill,
¼ cup reduced-fat milk and chives. Add the salmon and
1 tablespoon mayonnaise reserved brine, break up large
2 tablespoons pieces with a fork and stir through.
4 Pour onto crust, spread evenly
shredded cheddar and cook for 25 minutes, or until
½ cup fresh dill, finely chopped set. Allow quiche to cool slightly
²⁄³ cup chopped chives before cutting.
210g tin red salmon,

undrained

HIGH Sugars 5.1g
Fibre 3.6g
PROTEIN Sodium 407mg
Calcium 379mg
PER SERVE Iron 2.7mg

1628kJ/388cal
Protein 26.4g
Total Fat 23.8g
Sat Fat 5.7g
Carbs 15.6g

FEBRUARY 2021 HEALTHY FOOD GUIDE 51

PER SERVE Sugars 7.1g Carrot cake Recipes: Caroline Trickey. Photography: Vanessa Levis. Styling: Kristen Wilson. Food prep: Amanda Lennon.
Fibre 2.3g sandwich cookies
589kJ/140cal Sodium 107mg
Protein 2.9g Calcium 49mg Makes 24 cookies
Total Fat 8.3g Iron 0.7mg Cost per serve $3.30
Sat Fat 1.7g Hands-on time 20 min
Carbs 12.8g Cooking time 10 min

¾ cup plain wholemeal flour
1 teaspoon baking powder
½ teaspoon bicarb soda
1 teaspoon ground cinnamon
½ teaspoon ground ginger
¼ cup walnuts, finely chopped
1½ tablespoons

desiccated coconut
2 medium carrots, grated
1 large egg
¼ cup extra-virgin olive oil
2 teaspoons vanilla extract
¹⁄³ cup brown sugar
½ cup reduced-fat ricotta
3 teaspoons honey
1½ teaspoons orange zest

1 Heat oven to 180°C. Line two
baking trays with greaseproof
paper.
2 Sift together in a large bowl
flour, baking powder, the bicarb
soda, cinnamon and ginger. Stir
through walnuts, coconut and
the grated carrot.
3 Whisk together in a smaller
bowl the egg, the oil, 1 teaspoon
vanilla and sugar. Pour egg mix
into flour bowl and mix until well
combined. Scoop out spoonfuls
of mixture and place 3cm apart
on trays, rounding slightly. Bake
for about 10 minutes.
4 Mix together ricotta, honey,
remaining vanilla and orange
zest. When cookies are cold, and
just before eating, sandwich them
together with ricotta mix.

52 healthyfood.com

cook fresh

Meal for one

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

Cheesy mushroom & eggplant pasta ¾ cup pulse pasta
1 shallot, sliced
Serves 1 Cost per serve $6.50 Time to make 20 min 1 garlic clove,
diabetes friendly gluten free vegetarian
finely chopped
iron 150g mushrooms, sliced
rich! ½ medium eggplant,

diced in 2cm cubes
2 cups baby spinach
2 tablespoons grated

parmesan
Fresh herbs,

to garnish

Recipe and styling Niki Bezzant. Photography Bryce Carleton. HIGH 1 Cook the pasta according to
the packet instructions. Drain,
PROTEIN saving ½ cup pasta water.
2 Meanwhile, make sauce. Spray
PER SERVE Sugars 8.5g a large pan with oil and set over
Fibre 18.8g |a medium-high heat. Add spring
2494kJ/594cal Sodium 313mg onion and the garlic and cook
Protein 37.1g Calcium 320mg for 1 minute. Add mushrooms
Total Fat 19.0g Iron >5mg and cook, stirring, for 2 minutes,
Sat Fat 5.5g until browned.
Carbs 59.1g 3 Add eggplant to pan and spray
again with a little oil. Cook, stirring
occasionally, for 15–20 minutes,
until the eggplant is very soft.
4 Add spinach to pan with a dash
of pasta water and cooked pasta.
Stir to combine and let bubble for
about a minute. Add half of the
parmesan and a good grind of
black pepper.
5 Serve the pasta garnished with
the remaining parmesan, black
pepper, and a selection of herbs
of your choice.

FEBRUARY 2021 HEALTHY FOOD GUIDE 53

cook fresh

you’ll need… 5ppmanic!
Turn a handful of ingredients into
PESTO 25 nourishing family meals — all on
the table in 25 minutes or less!
LEGUME PASTA mins
MONDAY
CHERRY TOMATOES
Summer pesto pasta salad
BABY SPINACH
Serves 4 Cost per serve $3.05
FETA diabetes friendly vegetarian

plus 250g legume-based pasta 1 Cook pasta as per directions
½ cup pesto on pack. Drain and allow to cool
+ zucchini 2 zucchini, 1 sliced thinly for a few minutes before tossing
+ black olives with pesto.
+ pinenuts lengthways, 1 spiralised 2 Add sliced zucchini to a frying
54 healthyfood.com or grated pan with a drizzle of extra-virgin
250g cherry or grape olive oil for about 1 minute on
tomatoes, halved medium heat.
½ cup pitted black olives 3 Mix the fried and spiralised
¹⁄³ cup reduced-fat feta, zucchini, tomatoes, olives, feta
crumbled and the spinach leaves in a large
1x 100g bag baby bowl. Serve the salad sprinkled
spinach with pinenuts.
2 tablespoons
pinenuts, toasted HIGH

PROTEIN

PER SERVE Sugars 4.3g
Fibre 8.5g
2290kJ/545cal Sodium 407mg
Protein 23.1g Calcium 170mg
Total Fat 30.6g Iron 6mg
Sat Fat 5.2g
Carbs 40.5g

cook’s tip

This recipe can also be
made using spinach &
cheese-filled tortellini

in place of pasta

3 veg
serves

FEBRUARY 2021 HEALTHY FOOD GUIDE 55

cook fresh

gluten
free

56 healthyfood.com

20 you’ll need…

mins

TUESDAY FISH FILLETS

Thai-style fish cakes with mango slaw

Serves 4 (makes 12 fish cakes) Cost per serve $5.25
gluten free dairy free

1 bunch coriander, including 1 Put the coriander stalks, roots MANGO
stalks and roots, washed well and most of the leaves in a food
(reserve ½ cup leaves for processor. Add the sweet chilli GREEN BEANS
salad and garnishing) sauce, the fish sauce, lime zest,
1 tablespoon lime juice and egg COLESLAW MIX
2 tablespoons sweet and blend for 10–15 seconds, or
chilli sauce until coriander is well chopped. CORIANDER
Add cornflour and fish, process
1 tablespoon fish sauce for 15-20 seconds, or until well plus
Zest and juice of 2 limes blended. Tip mixture into a bowl
1 egg and stir through green beans. + sweet chilli sauce
¼ cup gluten-free cornflour 2 Scoop out ¼ cup of mix, flatten + fish sauce
500g firm white boneless, slightly and place onto a tray. + limes
Repeat. Heat a frying pan over + egg & cornflour
skinless fish fillets, coarsely medium heat. When hot, add a
chopped drizzle of oil and the fish cakes.
10 green beans, finely sliced Cook for about 3–4 minutes on
(2mm wide) each side, until lightly browned
520g pre-cut coleslaw mix and cooked through in middle.
1 firm mango, thinly sliced 3 Add remaining lime juice to
coleslaw mix along with a drizzle
cook’s tip of olive oil, reserved coriander
leaves and mango. Toss together
Fish cakes can be and serve alongside fish cakes.
stored uncooked and
covered in the fridge HIGH

for 2 days before PROTEIN
cooking

PER SERVE Sugars 22.6g
Fibre 8.0g
1388kJ/330cal Sodium 658mg
Protein 30.6g Calcium 118mg
Total Fat 8.4g Iron 3.0mg
Sat Fat 1.6g
Carbs 29.3g

FEBRUARY 2021 HEALTHY FOOD GUIDE 57

you’ll need…

BLACK BEANS 15 cook’s tip

ROAST BEEF mins For a vegetarian version,
you can leave out the
WHOLEGRAIN TORTILLAS roast beef & add a
little extra cheese
AVOCADO
WEDNESDAY
CHUNKY TOMATO SALSA
Roast beef & bean burritos
plus
Serves 4 Cost per serve $4.10
+ carrots & tomaotes
+ baby cos lettuce 1 x 400g can black beans, 1 Add the beans and salsa to a
+ reduced-fat drained and rinsed saucepan and warm through for
3–4 minutes over medium heat.
cheddar 1 x 300g jar chunky Roughly mash about half the
58 healthyfood.com tomato salsa beans with the back of a fork.
2 Wrap tortillas in foil and warm
4 wholegrain tortillas in the oven, or warm them in a
200g sliced, cooked roast beef sandwich press, or without foil in
2 medium carrots, grated the microwave for a few seconds.
2 medium tomatoes, sliced 3 Lay tortillas out on a plate and
1 baby cos lettuce, shredded fill evenly with roast beef, bean
1 avocado, sliced mix, carrots, tomato, lettuce,
50g reduced-fat avocado and cheese. Wrap up
and serve the burritos alongside
cheddar, grated any leftover salad.

HIGH

PROTEIN

PER SERVE Sugars 10.5g
Fibre 11.0g
1890kJ/450cal Sodium 946mg
Protein 30.8g Calcium 262mg
Total Fat 14.9g Iron 4.1mg
Sat Fat 4.9g
Carbs 45.3g

cook fresh

'Beef up' the
traditional
burrito with
fibre-rich

veg!

FEBRUARY 2021 HEALTHY FOOD GUIDE 59

cook’s tip

To boost protein by almost
10g per serve, add 300g
crumbled tofu to the mix
when you're adding
the vegetables

diabetes
friendly

60 healthyfood.com

cook fresh

25mins you’ll need…

THURSDAY EGGS

Japanese savoury pancake

Serves 4 Makes 16 pancakes Cost per serve $3.70
diabetes friendly vegetarian dairy free

Recipes: Caroline Trcikey. Photography: Vanessa Levis. Styling: Kristen Wilson. Food Prep: Amanda Lennon. 4 eggs 1 Whisk the eggs in a large bowl, COLESLAW MIX
1¼ cups wholemeal flour gradually adding flour and stock. GREEN BEANS
1¼ cups vegetable stock Mix until smooth and season with CORIANDER
2 x 300g bags of finely pepper. Add the coleslaw mix,
beans, capsicum and fresh herbs
chopped coleslaw mix into the batter, and mix well.
1 cup green beans, sliced 2 Heat a large non-stick frypan,
(one with a lid) over medium
into 3cm lengths heat. When frypan is hot, add a
1 small red capsicum, drizzle of extra-virgin olive oil.
Using a half-cup measure, scoop
thinly sliced mixture into pan, flattening each
½ cup fresh coriander or pancake slightly and also leaving
room in-between to flip the
parsley, finely chopped pancakes with a spatula.
Sweet chilli sauce (or sriracha 3 Place the lid on the pan and
cook over a low heat for about
mayonnaise), to serve 3–4 minutes, or until golden.
80g mixed rocket & spinach Carefully flip pancake over and
cook the other side for a further
leaves, to serve 3–4 more minutes with the lid on.
Repeat until all batter is used up.
4 Eat the pancakes warm, with a
drizzle of sweet chilli sauce or
mayo, and a side of salad leaves.

PER SERVE Sugars 16.8g SRIRACHA MAYONNAISE
Fibre 13.2g
1541kJ/367cal Sodium 473mg plus
Protein 16.1g Calcium 147mg
Total Fat 10.6g Iron 4.2mg + wholemeal flour
Sat Fat 2.1g + vegetable stock
Carbs 45.9g + red capsicum
+ mixed salad

FEBRUARY 2021 HEALTHY FOOD GUIDE 61

cook fresh

you’ll need…

COOKED CHICKEN

BLACK BEANS 15mins FRIDAY

RED ONION Chicken, black bean & mango salad

RED CAPSICUM Serves 4 Cost per serve $4.40
diabetes friendly gluten free dairy free
MANGO
1 x 400g can black beans, 1 Combine the black beans, the
plus drained, rinsed onion, capsicum, coriander and
mint in a large mixing bowl. Add
+ mint 1 small red onion or lime juice, 1 tablespoon of extra-
+ coriander 2 shallots, sliced virgin olive oil and stir through to
+ lime juice evenly coat.
+ baby spinach or rocket 1 small red capsicum, diced 2 When ready to serve the salad,
62 healthyfood.com 1 bunch fresh coriander, leaves gently stir the chicken, mango and
the spinach leaves through and
and stems finely chopped, garnish with remaining coriander
plus leaves for garnishing leaves.
½ bunch fresh mint, leaves
picked & finely sliced
¼ cup lime juice
300g cooked chicken
1 large mango, sliced
120g baby spinach
and/or rocket leaves

cook’s tip

If you're not a mango fan,
swap it out in this salad
for avocado & cherry

tomatoes

HIGH

PROTEIN

PER SERVE Sugars 16.5g
Fibre 10.1g
1348kJ/321cal Sodium 198mg
Protein 29.6g Calcium 106mg
Total Fat 9.6g Iron 4.7mg
Sat Fat 1.8g
Carbs 26.8g

FEBRUARY 2021 HEALTHY FOOD GUIDE 63

cook fresh Recipes: Chrissy Freer. Photography: Vanessa Levis. Styling: Kristen Wilson. Food Prep: Amanda Lennon.

smstoaortth

Power through your mornings with these quick, nutritious smoothies.

Berry banana
smoothie bowl

(See recipe overleaf)

64 healthyfood.com

make in
10 min!

Tropical mango
smoothie bowl

(See recipe overleaf)

FEBRUARY 2021 HEALTHY FOOD GUIDE 65

cook fresh

Spiced cherry
smoothie bowl

High in
calcium!

66 healthyfood.com

These healthy smoothies use the
natural sweetness of fruit
in place of added sugar

Spiced cherry Berry banana Tropical mango
smoothie bowl smoothie bowl (p64) smoothie bowl (p65)

Serves 1 Time to make 10 min Serves 1 Time to make 10 min Serves 1 Time to make 10 min
Cost per serve $3.95 Cost per serve $4.05 Cost per serve $4.05
gluten free dairy free gluten free

1 cup frozen cherries ²⁄³ cup unsweetened ½ cup frozen chopped
¾ cup frozen strawberries almond milk pineapple
3 teaspoons ground linseeds
3 teaspoons chia seeds ¾ cup frozen diced mango
(also called flaxseeds) 1 cup frozen blueberries 1 small carrot, grated
125ml reduced-fat ½ banana, chopped 80g reduced-fat plain yoghurt
½ banana, sliced ½ cup unsweetened almond
natural yoghurt 1 fresh pitted date
½ teaspoon psyllium husks 15g baby spinach & coconut milk
¼ cup reduced-fat milk 2 teaspoons 2 teaspoons psyllium husks
½ teaspoon ground cinnamon ¼ teaspoon ground turmeric
½ kiwifruit, peeled, pomegranate seeds ½ mango, sliced into
1 tablespoon seedy granola
sliced, to top Frozen blackberries, to top wedges, to top
Fresh & frozen berries, to top 1 teaspoon honey, to drizzle 2 teaspoons toasted
1 tablespoon blanched
over banana shaved coconut
almonds, chopped, to top 1 passionfruit, pulp removed
1 Combine milk and chia seeds Fresh raspberries
1 Blend cherries, strawberries, in a jug and set aside for about
the linseeds, yoghurt, psyllium 5 minutes to thicken. & chia seeds
husks, milk and cinnamon in a 2 Blend blueberries, chopped
blender until thick. banana, date and the chia mix in 1 Blend the pineapple, frozen
2 Place the contents in a serving blender until creamy. Add spinach mango, carrot, yoghurt, milk,
bowl and top with kiwifruit, berries and blend until well combined. the psyllium and turmeric in a
and almonds. Place in serving bowl, top with blender until thick and creamy.
the pomegranate seeds, sliced 2 Place smoothie in a serving
banana, granola, blackberries. bowl and top with a few slices of
Serve with a drizzle of honey. fresh mango, toasted coconut,
passionfruit, raspberries and the
chia seeds.

PER SERVE HIGH PER SERVE Sugars 37.4g PER SERVE Sugars 39.2g
Fibre 9.1g Fibre 12.8g
1631kJ/388cal PROTEIN 1149kJ/274cal Sodium 109mg 1333kJ/317cal Sodium 131mg
Protein 16.0g Protein 4.8g Calcium 189mg Protein 7.9g Calcium 321mg
Total Fat 13.3g Sugars 41.1g Total Fat 7.5g Iron 1.7mg Total Fat 5.5g Iron 1.8mg
Sat Fat 2.5g Fibre 10.7g Sat Fat 0.6g Sat Fat 3.1g
Carbs 41.6g Sodium 120mg Carbs 43.1g Carbs 51.9g
Calcium 472mg
Iron 2.6mg

FEBRUARY 2021 HEALTHY FOOD GUIDE 67

cook fresh

Totallyltuontceh-iadbealse!
If you’re looking for a change from midday sandwiches
for work or school lunches — we’ve got you covered!

INDIAN–STYLE LENTIL, RICE 1 Lightly spray a large non-stick frying pan with
& ZUCCHINI FRITTERS olive oil and set over medium-high heat. Sauté
Serves 4 Cost per serve $3.15 capsicum, carrot and zucchini for 3–4 minutes,
Time to make 35 min or until just softened. Add curry powder and
vegetarian diabetes friendly cook, stirring, for 1–2 minutes, or until fragrant.
gluten free dairy free Set aside to cool.
2 Combine lentils and rice in large bowl and mash
1 red capsicum, with a fork, keeping some texture. Add the cooked
deseeded, diced vegetables, shallots, coriander, egg and flour; stir
until well combined.
1 large carrot, grated 3 Lightly spray a large non-stick frying pan with oil
1 zucchini, grated, squeezed and set over medium-high heat. Spoon ¼ cup
quantities of mixture into pan to make 3 fritters.
of excess moisture Cook for 2–3 minutes each side, or until golden and
2 teaspoons curry powder cooked through. Repeat to make 12 fritters in total.
1 x 400g can no-added-salt 4 Serve fritters with salad leaves, baby cucumbers
and a dollop of yoghurt.
brown lentils,
rinsed, drained PER SERVE Sugars 8.6g
1 cup cooked brown rice Fibre 8.4g
4 green shallots, thinly sliced 1100kJ/262cal Sodium 62mg
2 tablespoons chopped Protein 12.8g Calcium 103mg
fresh coriander Total Fat 2.9g Iron 3.4mg
1 egg Sat Fat 0.6g
¼ cup gluten-free plain flour Carbs 41.2g
Mixed salad leaves & sliced
baby cucumbers, to serve
¼ cup reduced-fat plain
yoghurt, to serve

68 healthyfood.com

Recipes: Chrissy Freer. Photography: Vanessa Levis. Styling: Julz Beresford. Food prep: Tracy Rutherford. low in
fat

cook’s tip

Spray foods with
extra-virgin olive oil
to add flavour with

a low-kJ crunch

FEBRUARY 2021 HEALTHY FOOD GUIDE 69

cook fresh

Hot smoked
salmon & mango

noodle bowl

(See recipe overleaf)

low-salt
flavour

70 healthyfood.com

Wrap up healthy
Mediterranean
flavours in a flash

Lamb
souvlaki

wraps

(See recipe p75)

FEBRUARY 2021 HEALTHY FOOD GUIDE 71

cook fresh

quick
& easy

72 healthyfood.com

Quinoa tabouli Hot smoked salmon
with chilli tuna & mango noodle bowl (p70)

Serves 2 Cost per serve $5.30 Serves 2 Cost per serve $7.55
Time to make 10 min Time to make 20 min
diabetes friendly gluten free gluten free dairy free
dairy free
100g dried rice
1 cup cooked quinoa vermicelli noodles
125g cherry tomatoes,
2 teaspoons reduced-salt,
quartered gluten-free tamari
1 Lebanese cucumber,
1½ tablespoons lime juice
seeded, diced 1 teaspoon pure maple syrup
2 tablespoons chopped fresh 1 fresh long red chilli,

flat-leaf parsley deseeded, finely chopped
1 x 185g can tuna in chilli oil, 100g snow peas, sliced
1 Lebanese cucumber,
drained, flaked
60g baby rocket and halved, thinly sliced
125g cherry tomatoes, halved
spinach leaves 1 fresh mango, peeled,
1 tablespoon lemon juice
2 teaspoons olive oil thinly sliced
1 tablespoon toasted 150g hot smoked salmon fillet,

sunflower seeds skin removed, flaked
Fresh coriander leaves, to serve

1 Combine the quinoa, tomatoes, cucumber, 1 Place the noodles in a large heatproof bowl.
parsley, tuna and salad leaves in a medium bowl. Cover with boiling water and set aside to soak
2 Combine lemon juice and olive oil in a small for 5 minutes, or until softened. Drain well.
bowl. Add to salad and gently toss to combine. 2 Combine tamari, lime juice, maple syrup and
Season with cracked black pepper. Serve salad chilli in a small bowl.
sprinkled with sunflower seeds. 3 Divide noodles, snow peas, cucumber, cherry
tomatoes, mango and the salmon between two
serving bowls. Drizzle with the dressing and
sprinkle with coriander, to serve.

HIGH HIGH

PROTEIN PROTEIN

PER SERVE Sugars 6.8g PER SERVE Sugars 24.2g
Fibre 5.8g Fibre 7.0g
1274kJ/303cal Sodium 356mg 2078kJ/495cal Sodium 286mg
Protein 22.5g Calcium 103mg Protein 26.2g Calcium 88mg
Total Fat 12.9g Iron 4.1mg Total Fat 13.5g Iron 3.5mg
Sat Fat 2.0g Sat Fat 2.6g
Carbs 21.5g Carbs 63.3g

FEBRUARY 2021 HEALTHY FOOD GUIDE 73

cook fresh

Thai chicken HIGH It takes just 15 minutes
noodles in a jar to make this Thai chicken
PROTEIN noodle jar work ready
Serves 1 Cost per serve $3.50
Time to make 15 min PER SERVE Sugars 8.2g
diabetes friendly gluten free Fibre 9.2g
dairy free 1132kJ/270cal Sodium 511mg
Protein 22.9g Calcium 83mg
75g broccoli, cut into Total Fat 5.2g Iron 3.5mg
small florets Sat Fat 1.0g
Carbs 27.9g
½ carrot, thinly sliced
100g shelf-fresh rice noodles
1 teaspoon sambal oelek
1 teaspoon reduced-salt,

gluten-free tamari
½ teaspoon sesame oil
¼ teaspoon reduced-salt,

gluten-free chicken
stock powder
30g baby spinach, chopped
50g shredded cooked
skinless chicken breast
¼ red capsicum, thinly sliced

1 Place broccoli, carrot and
noodles in a heatproof bowl.
Cover with boiling water, set
aside for 2–3 minutes, or until
noodles have softened. Drain.
2 Combine the sambal, tamari,
sesame oil and stock powder
in base of a 2–cup capacity glass
jar with a lid. Top with noodles,
spinach, carrot, chicken, broccoli
and capsicum. Cover and store
in fridge until ready to serve.
3 When ready to serve, add 1 cup
boiling water and cover. Set aside
2–3 minutes. Alternately, remove
lid, cover with paper towel and
microwave for 1 minute.

74 healthyfood.com

Lamb souvlaki
wraps (p71)

Serves 2 Cost per serve $7.90
Time to make 25 min
gluten free

MAKE IN BULK! 2 tablespoons lemon juice
2 tablespoons chopped
Make up to 3 jars of
Thai chicken noodles at fresh mint, plus extra
a time as they will keep leaves, to serve
1 garlic clove, crushed
in the fridge for at 200g lean lamb leg steaks,
least 3 days fat trimmed
1 small red capsicum,
deseeded, sliced
¹⁄³ cup reduced-fat
plain yoghurt
2 gluten-free wraps
1 small gem lettuce,
leaves separated
4 small radishes, thinly sliced
1 Lebanese cucumber,
cut into ribbons

1 Combine 1½ tablespoons of lemon juice,
1 tablespoon mint and the crushed garlic in a
shallow dish. Add the lamb and turn to coat.
2 Heat a chargrill pan or barbecue hotplate over a
high heat. Lightly spray lamb and capsicum with olive
oil. Cook lamb and capsicum for 2–3 minutes each
side, or until cooked to your liking. Transfer lamb to a
plate, cover loosely with foil and set aside to rest for
3 minutes before thinly slicing.
3 Combine yoghurt, remaining lemon juice and
mint. Spread half of yoghurt mixture over wraps.
Top with lettuce, radish, cucumber, grilled capsicum
and the lamb. Drizzle with remaining yoghurt mixture
and sprinkle with extra mint leaves. Wrap to enclose
filling and serve.

HIGH

PROTEIN

PER SERVE Sugars 13.6g
Fibre 7.4g
2095kJ/499cal Sodium 621mg
Protein 31.1g Calcium 209mg
Total Fat 13.6g Iron 4.4mg
Sat Fat 3.7g
Carbs 58.0g

FEBRUARY 2021 HEALTHY FOOD GUIDE 75

smlioolethie Recipe: Chrissy Freer. Photography: Vanessa Levis. Styling: Kristen Wilson. Food prep: Amanda Lennon.
Your kids will love making friendly faces
to top these healthy smoothies.

nutrition tip Berry piggy Smiley
smoothie bowl faces
To make this smoothie
gluten-free, swap the Makes 1 Cost per serve $2.70 If your kids want to make
oats for quinoa flakes Time to make 5 min other smoothie faces too,
try these fun ideas:
HIGH Sugars 25.1g 2 tablespoons rolled oats
Fibre 8.2g ½ cup milk ➜ Slices of banana
PROTEIN Sodium 53mg 1 medium banana, sliced, frozen for eyes or ears
Calcium 192mg 1 cup frozen sliced strawberries
PER SERVE Iron 1.8mg ¼ small avocado ➜ Mandarin wedges
Strawberry slices & for mouth and eyes
1215kJ/269cal
Protein 9.3g 4 blueberries, to decorate ➜ Raspberries or grapes
Total Fat 8.8g for pokey-out noses
Sat Fat 2.5g 1 Combine the oats and milk in
Carbs 39.0g a jug. Set aside for 1–2 minutes, ➜ Shredded coconut
for oats to soften. or chia seeds for hair
2 Blend banana, strawberries,
avocado and milk in a blender ➜ Sliced almonds
until mixture is thick and creamy. for eyes or teeth
Place the mixture into a serving
bowl and decorate with strawberry ➜ Cashews for eyebrows
slices and blueberries.

76 healthyfood.com

cook fresh

This smoothie is an easy
way to sneak fibre-rich
oats into kids’ brekkies

ready in
5 min!

FEBRUARY 2021 HEALTHY FOOD GUIDE 77



Text: Caroline Trickey. Photo: iStock. shop EASY

10 best vegetarian buys | sugar in kids’ snacks | your guide to lupin

Capsicum it!

Just half a red capsicum
has all your daily vitamin C
needs. Capsicums’ plethora
of health-giving carotenoids
are responsible for the veg’s
vibrant colours — orange,
yellow and red — with some
carotenoids converting to
vision-boosting vitamin A.
You can eat capsicums raw
or cooked, so try these five
easy ways to enjoy them!
● Slice or dice and add

to salads or stir-fries
● Cut into strips and eat

with dips
● Stuff whole capsicums

with a cheesy lentil mix
and bake until golden
● Add roasted capsicum
to salads or sandwiches
● Puree roasted capsicum
with garlic & coriander
to top fish.

FEBRUARY 2021 HEALTHY FOOD GUIDE 79

shop easy

shopping news

ADPIHEPTFRIGTOIVAEND Our dietitian scours the shelves to find
the tastiest healthy foods in-store now!
80 healthyfood.com
Ea fresh! Lett-uce dine!

LETTUCE We really are spoilt for choice
for lettuce these days, so let’s
mix it up a bit! And remember, Text: Caroline Trickey. Main photo: iStock. Recipe photos: Mark O’Meara & Ian Wallace.
while lettuce contains 96 per
cent water, the darker green
the leaf, the more nutrients!

Take your pick

Some the most readily available
lettuce on the shelves are:

ICEBERG Has a firm, green
round head with crisp leaves

BUTTERHEAD Soft and buttery,
with loosely-packed leaves

COS Crisp, elongated, with
tightly packed leaves

OAKLEAF (green or red) — soft,
frilly oak-leaf-shaped leaves

CORAL Frilly, green-reddish
leaves which have a slightly
bitter taste

MIGNONETTE Loosely packed,
soft green leaves with red trim

ROCKET Intense green colour,
strong peppery flavor

All these lettuce are well suited
to salads or sandwiches, with the
iceberg and cos working best
as a base for recipes such as san
choy bau.

ways with Shelf Wa ch

LETTUCE Start the day right

POTATO, ROCKET Lean Cuisine Potato Frittata
& ROSEMARY with Hot Smoked Salmon is a
FRITTATA good source of protein, omega-3
fats, and includes a serve of veg.
CHICKEN SAN
CHOY BAU Per 220g serve: 645kJ (154cal), 11.7g
protein, 1.8g sat fat, 11.7g carbs, 3.5g
SPICY VEGE sugars, 4.0g fibre, 517mg sodium
MINCE CRUNCHY
Happy snacking
LETTUCE CUPS
For these recipes, visit healthyfood.com Carman’s Almond, Super Seed
& Vanilla Bliss Balls combine
crunchy almonds, sunflower seeds
and cocoa with juicy dates for
natural sweetness.

Per 20g serve: 312kJ (75cal), 1.6g protein,
0.4g sat fat, 8.2g sugars, 1.8g fibre

Strictly nuts

Great-tasting Plenty Peanut
Butter is pure smooshed peanuts
and nothing else. Available in
both smooth and crunchy.

Per 15g serve: 414kJ (99cal), 3.8g protein,
1.2g sat fat, 1.1g sugars, 1.0mg sodium

Lunch rush

Short on time? Try this Lean Cuisine
Vegan Plant Protein Spiced
Cauliflower, Lentils & Couscous
that includes two serves veg.

Per 280g serve: 927kJ (221cal), 13.7g
protein, 0.8g sat fat, 35.3g carbs, 5.6g
sugars, 10.6g fibre, 560mg sodium

Garlic made easy!

Woolworths Prep Set Go
Crushed Garlic comes in
convenient 1 teaspoon portions
that can be added frozen straight
to your cooking.

Per 5g portion: 6kJ (2cal), <1g protein, <1g
sat fat, <1g sugars, <1g fibre, <5mg sodium

FEBRUARY 2021 HEALTHY FOOD GUIDE 81

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VEGBETUAYRS10 OF THE BESTIAN
These vegetarian buys will help you serve up a
super-fast, healthy dinner. Just heat and eat,
and serve alongside a salad or steamed greens!

ADPIHEPTRFIOGTIVAEND

82 healthyfood.com

Some packaged vego meals are
high in sodium — so aim for
a daily intake below 2000mg

1Macro Vegie- 2 Macro Bean 3 Macro Honey 4 Soyco 5 Tasty Bite
lish Moroccan Burger Mix Soy Tofu Malaysian Indian Madras
Inspired Burger Peanut Satay Tofu Lentils
Per 50g serve: 682kJ Per 100g serve: 763kJ
Per 125g serve: 1170kJ (163cal), 9.0g protein, (183cal), 14.2g protein, Per 100g serve: 758kJ Per 143g serve: 527kJ
(279cal), 9g protein, <0.1g sat fat, 23.8g 1.5g sat fat, 3.0g carbs, (180cal), 16.0g protein, (126cal), 6.0g protein,
0.8g sat fat, 38.3g carbs, carbs, 4.5g sugars, 9.4g 3.0g sugars, 5.2g fibre, 1.5g sat fat, 6.4g carbs, 3.1g sat fat, 11.7g carbs,
4.9g sugars, 7.1g fibre, fibre, 175mg sodium 335mg sodium 5.8g sugars, 2.7g fibre, 2.6g sugars, 5.1g fibre,
288mg sodium 320mg sodium 510mg sodium

TOP
PICK!

Text: Caroline Trickey. Main photo: iStock. 6 McCain 7 Coles Nature’s 8 Super Nature 9 10Lean Cuisine Super
Healthy Kitchen Sweet Super Vegan Vegan Green Nature
Choice Teriyaki Potato & Black Wellness Bowl
Tofu StirFry Bean Burger Green Chickpea Lentil Curry with Super Vegan
Curry with Quinoa
and Brown Rice Plant Protein & Wellness Bowl Sri

Per 280g serve: 1380kJ Per 125g serve: 957kJ Per 350g serve: 1250kJ Grains Lankan Curry with
(329cal), 12g protein, (228cal), 8.9g protein, (298cal), 12.4g protein,
1.4g sat fat, 53.2g carbs, <1g sat fat, 41.3g carbs, 6.3g sat fat, 36.4g carbs, Per 350g serve: 1310kJ Root Vegetables
7g sugars, 2.8g fibre, 19.4g sugars, 163mg 9.5g sugars, 13.3g fibre,
582mg sodium sodium 742mg sodium (312cal), 25.2g protein, & Ancient Grains
4.2g sat fat, 37.8g carbs,
6.0g sugars, 7.0g fibre, Per 350g serve: 1130kJ
774mg sodium (270cal), 11.6g protein,
4.6g sat fat, 36.4g carbs,

8.4g sugars, 8.1g fibre,

473mg sodium

FEBRUARY 2021 HEALTHY FOOD GUIDE 83

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HOW MUCH

snkSUaGiAdcR IkSsIN’s?
Processed kids’ snacks often
come with large amounts of
added sugar, so we decided to
check out the favourites.

Even if you’re a kid, it’s at school because they’re ‘too dextrose, fructose, sucrose,
okay to consume sugar busy’ arrive home ravenously glucose, rice malt syrup, honey,
as part of a balanced hungry and in desperate need molasses, carrot or fruit juice
diet full of fruit and vegies. But of a quick snack. This makes the concentrate, agave nectar,
given that many children prefer quality of the snack that they eat barley malt and caramel.
packaged snacks to healthier very important.
options like fruit, they’re at risk Good snack options
of consuming a much higher Confusing labels
daily intake of sugar than at Yoghurt is a popular, filling
any other stage in life. It’s certainly good practice to snack for kids and a good
check the ingredients list for source of calcium. But sugars
Tiny tummies nutrients a food contains, but can hide in some yoghurts too.
often the manufacturers use Natural yoghurt has 5–6g of
Kids have little tummies that fill other words instead of sugar, naturally-occurring sugars per
quickly. This limits how much making healthy choices a little 100g. If there are 7g or more
they can eat at a meal, so more confusing. Sometimes these sugars per 100g, it most likely
than adults they rely on snacks terms can fill up an ingredients contains added sugars. HFG
to help them reach their daily list, giving the impression there’s analysed the popular snacks
nutrient targets. Plus, some not much sugar in the product. opposite to determine their
children who don’t eat all day So watch out for names such as true sugar percentage.

84 healthyfood.com

6.6g 11.4g 22.5g 1

sugar sugar sugar teaspoon
per serve per serve per 125g =

Health Lab Kids 4g sugar
Caramel Bliss Bites
Coles Mini Wafers Coles Peach in Mango Keeping added
Multipack Flavoured Jelly sugar to below
6 teaspoons a
day boosts kids’
& adults’ health

8.1g 4.1g 39.3g 8.5g

sugar sugar sugar sugar
per 25g per 150g per bar
per 15.6g

Arnott’s Tiny Teddy Uncle Tobys Roll-Ups Yogo Mix Choc Kellog’s LCMs
Biscuits Half Coated in Lemonade Flavour Yogo & Caramel Coco Pops
Flavoured Drops
Milk Chocolate 3.3g

19.8g 12.6g 12g sugar
per bar
sugar sugar sugar
per 150g per 130g per 150g

Nestle Milo Farmers Union Greek Siggi’s Strawberry Carman’s Choc Chip
Energy Dairy Style Yoghurt with a Yoghurt Pouch Aussie Oat Bars
Snack Yoghurt Pouch Hint of Real Mango

FEBRUARY 2021 HEALTHY FOOD GUIDE 85

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this vs that
Pasta made from legumes is higher in fibre and protein than
white pasta — but how does it compare to wholemeal pasta?

San Remo KILOJOULES San Remo Pulse
Wholemeal WHOLEMEAL 1510kJ Pasta Red Lentils

Spirals PULSE 1500kJ Per 100g
Per 100g
PROTEIN the bottom line
PULSE is... WHOLEMEAL 15g Text: Caroline Trickey. Source: Foodworks.
PASTA Overall, pulse pasta offers
PULSE 23g higher levels of protein and is
➜ Higher in protein lower in carbs – but wholemeal
CARBS pasta is higher in fibre.
➜ Lower in fat WHOLEMEAL 62g
Pulse pastas are wheat and
➜ Lower in carbs PULSE 58g gluten free, so can be eaten by
people with coeliac disease,
➜ Lower in fibre FIBRE or those with wheat or gluten
WHOLEMEAL 9g intolerances. They are likely
➜ Lower in sodium to have a lower GI too.
PULSE 6g

SODIUM
WHOLEMEAL 30mg

PULSE 12g

GLUTEN FREE?

WHOLEMEAL

Not gluten free

PULSE

Gluten free

COOKING TIME

WHOLEMEAL

6 minutes

PULSE

6–8 minutes

86 healthyfood.com

A Match MADE IN

INNER GUT Heav

Table of Plenty Probiotic Kefir pourable yoghurts
are packed with 10 live culture strains and 90 billion+
friendly bacteria.

Together with our new functional breakfast range,
they’re the perfect daily dose of inner goodness
for a happier gut!

Available exclusively at Coles.

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YOUR GUIDE TO

,

supermarket shelves, the lupin is a less familiar Most lupin species grow
sight. This yellow bean, the seed of the lupin as herbaceous plants
flowering plant, has been part of the traditional that can reach from
Mediterranean diet for centuries. Particularly 30cm to 1.5 metres
popular in Egypt and parts of South America,
lupins are now grown in Australia. Three times a legume

Legumes such as lupins make excellent meat A powerhouse of goodness, lupins contain three
substitutes — so if you’ve been wanting to reduce times more plant protein than quinoa, three times
your meat intake and eat healthier meals, legumes more fibre than oats, three times more antioxidants
are your go-to ingredient. Studies confirm that than berries, three times more potassium than
replacing a few meat-based meals each week with bananas — and three times more iron than kale.
at least half a cup of cooked legumes can reduce
your risk of developing diabetes, cardiovascular You can pickle or salt lupins, and eat them as a
disease, bowel cancer and inflammation — and help whole-bean snack. They can also be milled into flour
with weight management, gut health and longevity. to make breads, biscuits, cakes and pasta. If you
use lupin flour, the legume’s high protein and fibre
By Antigone Kouris, content reduces the carb content of baked goods.
Adjunct Associate Professor,
Department of Dietetics, Since lupin flour doesn’t need to be cooked, you
La Trobe University. can even add it to smoothies and stews to help with
thickening. Although lupins are gluten free, they
88 healthyfood.com contain proteins similar to peanuts and soy, so are
best avoided if you’re allergic to these foods.

Some packaged
foods that

contain lupins

A powerhouse Lupins for Life Pinarie Lupin Chips
food
Lupin flour Per 100g serve (Sea Salt):
COMPARED TO OTHER 21.4g protein, 49.4g carbs,
LEGUMES, LUPINS ARE: Per 40g serve: 17.2g
protein, 3.4g carbs, 15.1g fibre
➜ Lower in calories but higher 11.8g fibre
in nutrients, including thiamine,
riboflavin, vitamin C, calcium, PB Co. Simply Low The Lupin Co. Super
potassium, phosphorus,
magnesium, iron and zinc Carb Classic Lupin Protein

➜ One of the richest sources Cookie Mix Power Bars
of plant protein and fibre (at
least twice as much as other Per 39g cookie: 8.9g Per 40g bar: 8.0g protein,
legumes, contributing to their protein, 2.8g carbs, 12.0g carbs, 6.4g fibre
hunger-busting effect) 3.6g fibre

Photos: iStock. ➜ Much lower in carbs, with a
lower glycaemic index

➜ A significant source of
polyphenols and zeaxanthin,
which include beneficial
antioxidants and cholesterol-
lowering phytosterols

➜ A good source of all nine
essential amino acids,
including arginine, which
lowers blood pressure

➜ A source of the novel protein
gamma conglutin, which may
help to regulate blood glucose
and insulin levels, as shown in
a La Trobe University study
on lupin biscuits (Skinnybik).

The Lupin Co. Super Skinnybik Delicious

Lupin Crumbing Mix Low Carb Bikkies

Per 40g serve: 14.4g protein, Per 2 (Cocoa): 4.8g protein,
3.7g carbs, 14g fibre 5.3g carbs, 5g fibre

FEBRUARY 2021 HEALTHY FOOD GUIDE 89

Your LOW KJ

Compiled by MONDAY TUESDAY WEDNESDAY
DIETITIAN
Breakfast Breakfast Breakfast
CAROLINE TRICKEY • Bircher muesli • Avo & tomato toast • Muesli with fruit
¹⁄³ cup rolled oats, 1 tsp 2 slices multi-grain ½ cup natural muesli with
Each day’s ground linseeds, ½ cup sourdough toast, topped ½ cup milk, 1 tbs ground
menu gives milk, ½ apple, grated, & with ½ small avocado, linseeds, a dollop of
you … ½ cup frozen berries. 1 medium tomato, sliced, yoghurt and ¼ cup
Soak overnight. Top with handful baby spinach blueberries
• About 6300kJ 1 tbs yoghurt & 6 walnuts • 1 regular skim latte • 1 small skim late
(about 1500cal) • 1 small skim latte (1772kJ/422cal total) (2059kJ/490cal total)
to assist with (1657kJ/395cal total)
weight loss Lunch Lunch
Lunch • Leftover Japanese • Leftover Chicken, black
• At least • Hoummos, egg & savoury pancake (p61) bean & mango salad
30g of fibre feta salad sandwich • 1 peach (p62)
to feed those 2 slices soy-lin bread, • 2 Brazil nuts • 5 strawberries
good gut bugs 2 tbs hoummos, 1 boiled (1975kJ/470cal total) (1413kJ/336cal total)
egg, small cube feta
• 2–3 healthy & salad Dinner Dinner
snacks to help • 1 cup green tea • Chicken, black bean • Roast beef & bean
keep you full (1926kJ/459cal total) & mango salad (p62) burritos (p58)
for longer • ½ cup blueberries • 5 strawberries
Dinner (1520kJ/362cal total) (1955kJ/466cal total)
• 100% of your • Japanese savoury
calcium & pancake (p61) Snacks Snacks
iron needs • 12 strawberries • 1 nectarine • 10 almonds
to give you vital (1707kJ/406cal total) • 4 Brazil nuts • 2 tbs hoummos with
nutrients • 1 x 170g tub reduced-fat 1 cup carrot sticks
Snacks plain yoghurt (910kJ/217cal total)
Learn more about • 20 raw almonds (1064kJ/253cal total)
your individual • 1 x 170g tub reduced-fat
nutrition needs plain yoghurt
on p94. (1028kJ/245cal total)
90 healthyfood.com
Daily total: Daily total: Daily total:
6300kJ (1510cal) 6300kJ (1510cal) 6300kJ (1510cal)