Healthy Food Guide - Australia (March 2020)

Mediterranean








magic















If you want to whip up some of the healthiest, tastiest foods

in the world, our high-fibre, Med-style meals are for you!





Squid, butter bean & rocket SaLad
Serves 4 Cost per serve $7.05 Time to make 20 min  gluten free  dairy free


2 teaspoons lemon zest 1 Combine lemon zest, garlic and half of the olive
3 garlic cloves, crushed oil in a glass or ceramic bowl. Add squid. Season
2 tablespoons olive oil with cracked black pepper. Toss to coat.
400g cleaned and scored 2 Place a large grill pan or barbecue hotplate over
squid tubes, sliced high heat. Cook the squid for 2–3 minutes, or until
¼ cup lemon juice browned. Drizzle over 1½ tablespoons lemon juice.
120g baby rocket leaves 3 Meanwhile, combine the remaining olive oil and
1 large red onion, thinly sliced lemon juice in a large bowl. Add the rocket, onion,
200g grape tomatoes, halved tomatoes, butter beans and olives. Season to taste.
1 x 400g can butter beans, Toss to combine. Top the salad with squid and serve
rinsed, drained with lemon wedges.
1 x 230g jar pitted green
high
Sicilian olives, drained protein
Lemon wedges, to serve
Per serve
2058kJ/492cal Sugars 6.9g
Protein 37.9g Fibre 19.8g
Total Fat 14.3g Sodium 968mg
Sat Fat 2.4g Calcium 164mg
Carbs 39.8g Iron 7.1mg


march 2020 HEALTHy FooD GUIDE 51

cook fresh









Grilled oregano
lamb cutlets with
Mediterranean salad
(See recipe overleaf)
























































































52 healthyfoodguide.com.au

cook’s tip


This frittata will keep in
the freezer, wrapped, for
up to six weeks. Defrost
individual portions for
work lunches

































































Artichoke &
asparagus frittata
(See recipe on p57)

cook fresh























Grilled oreGano lamb cutlets Grilled Fennel chicken with
with mediterranean salad (p52) oranGe, kale & chickpea salad
Serves 4 Cost per serve $7.65 Time to make 30 min Serves 4 Cost per serve $5.80 Time to make 25 min

 dairy free  diabetes friendly  dairy free  diabetes friendly

2 teaspoon dried oregano 3 large oranges
4 garlic cloves, crushed 4 x 125g chicken breast fillets
8 French-trimmed lamb cutlets 1 teaspoon fennel
2 tablespoons olive oil seeds, crushed
3 large tomatoes, coarsely chopped 1 tablespoon fresh
1 large cucumber, coarsely chopped thyme leaves
1 medium red onion, finely chopped 2 tablespoons olive oil
1 medium red capsicum, ¾ cup wholemeal couscous
thinly sliced ½ cup finely chopped
1 medium yellow capsicum, flat-leaf parsley
thinly sliced 125g semi-dried
2 thick slices stale wholegrain bread tomato strips
or pita, torn into bite-size pieces 1 x 400g can no-added-salt
¹⁄ cup small basil leaves chickpeas, rinsed, drained
³
1½ tablespoons lemon juice 2 cups chopped curly kale


1 Combine oregano, garlic, lamb and half the olive 1 Peel, halve and slice two of the oranges.
oil in a bowl. Season with cracked black pepper. Juice the remaining orange.
Toss to coat. Set aside. 2 Cut chicken in half lengthways to form thin fillets.
2 Combine tomatoes, cucumber, onion, capsicums, Place in a shallow dish. Sprinkle with fennel, thyme
bread and basil in a bowl. Whisk lemon juice and and season with cracked black pepper. Drizzle over
remaining oil in a small jug. Season with pepper. half the oil and half the orange juice. Toss to coat.
3 Heat a large chargrill pan or barbecue hotplate 3 Heat a large chargrill pan or barbecue hotplate
over high heat. Cook lamb, turning, for 2–3 minutes over a high heat. Cook the chicken, turning, for
each side, or until cooked to your liking. 3–4 minutes, or until the chicken is browned and
4 Add the dressing to the salad and toss to coat. cooked through.
Serve the salad with the lamb. 4 Meanwhile, place the couscous in a heatproof
bowl. Add ¾ cup boiling water. Cover and stand
hiGh
protein for 5 minutes. Stir with a fork to separate couscous
grains. Season with pepper. Stir in the remaining
Per serve ingredients, including orange slices, remaining
1572kJ/376cal Sugars 12.3g orange juice and olive oil.
Protein 26.6g Fibre 9.4g
Total Fat 18.4g Sodium 176mg 5 Serve the grilled chicken with the orange,
Sat Fat 4.5g Calcium 99mg kale and chickpea salad.
Carbs 20.9g Iron 4.1mg



54 healthyfoodguide.com.au

Grilled fennel chicken
with orange, kale &
chickpea salad




































































high
protein

Per serve
2602kJ/622cal Sugars 29.7g
Protein 44.8g Fibre 17.7g
Total Fat 14.9g Sodium 512mg
Sat Fat 2.5g Calcium 200mg
Carbs 66.2g Iron 6.9mg


march 2020 HealTHy Food GuIde 55

cook fresh
























Rosemary chilli
prawns with nutty
freekeh salad
















































cook’s tip


You can find cracked
freekeh in the health food
aisle of your supermarket,
or substitute it with barley,
pearl couscous or
brown rice











56 healthyfoodguide.com.au

RosemaRy chiLLi pRawns with aRtichoke & aspaRagus fRittata (p53)
nutty fReekeh saLad Serves 4 Cost per serve $4.90 Time to make 35 min
Serves 4 Cost per serve $6.75 Time to make 30 min  gluten free  vegetarian  diabetes friendly


¾ cup cracked freekeh grain 1 tablespoon olive oil
400g peeled green prawns, tails on 2 bunches asparagus,
2 garlic cloves, crushed trimmed
1 tablespoon chopped rosemary 150g mixed mushrooms, sliced
1 long red chilli, deseeded, sliced 6 eggs
2 tablespoons olive oil ½ cup reduced-fat milk
2 tablespoons slivered 1 x 280g jar whole artichoke
almonds, toasted hearts, drained, halved
2 tablespoons pine nuts, toasted lengthways
125g sundried tomatoes, chopped 125g reduced-fat
3 shallots, thinly sliced smooth ricotta
60g baby spinach, shredded 2 shallots, thinly sliced
1 x 400g can no-added-salt brown 1 tablespoon fresh lemon
lentils, rinsed, drained thyme leaves
70g reduced-fat feta, crumbled
2 tablespoons lemon juice 1 Preheat the oven to 180°C. Heat olive oil in a
Lemon wedges, to serve medium non-stick frying pan over medium-high
heat. Cook asparagus, turning, for 2–3 minutes.
1 Cook freekeh following packet directions. Drain. Add mushrooms. Cook for 3–4 minutes, or until
Refresh under cold water. Drain. Transfer to a bowl. asparagus and mushrooms are golden and tender.
2 Meanwhile, place prawns, garlic, rosemary, half of 2 Meanwhile, whisk eggs and milk in a jug. Season
the chilli and half the olive oil in a bowl. Toss to coat. with cracked black pepper. Pour egg mixture over
3 Heat a large non-stick frying pan over high heat. asparagus and mushrooms. Top with artichokes and
Cook the prawns, turning, for 1–2 minutes. dollops of ricotta. Cook for 2–3 minutes, or until the
4 Add remaining ingredients, including remaining base has set. Transfer to oven. Bake for 12 minutes,
chilli and olive oil, to freekeh. Season with cracked or until the egg has set.
black pepper. Serve with prawns and lemon wedges. 3 Serve frittata scattered with shallots and thyme.


high
pRotein

Per serve Per serve
2319kJ/555cal Sugars 10.0g 1081kJ/259cal Sugars 4.8g
Protein 43.9g Fibre 6.4g Protein 18.9g Fibre 6.2g
Total Fat 20.4g Sodium 879mg Total Fat 16.1g Sodium 349mg
Sat Fat 3.9g Calcium 279mg Sat Fat 4.0g Calcium 203mg
Carbs 44.2g Iron 4.2mg Carbs 5.6g Iron 4.1mg


maRch 2020 HeAlTHy FooD GuIDe 57

cook fresh

































veg!
PumP uP the








Our vegie-loaded loaves
put a nutritious spin on

an old favourite — and
your family will hardly

know the difference!










Mini Meatloaves with 1 egg mix until well combined. Season
feta, basil & seMi-dried 120g baby rocket with cracked black pepper.
toMatoes 1 x 250g punnet cherry 4 Press mixture into prepared
Serves 4 Cost per serve $5.85 tomatoes, halved muffin holes. Cover with foil and
Hands-on time 20 min 1 baby fennel bulb, thinly sliced bake for 20 minutes. Remove
Cooking time 30 min meatloaves from the oven and
 diabetes friendly 1 Preheat oven to 180°C. Line drain excess juices from tin.
a large baking tray with baking 5 Line a baking tray with baking
1 cup sourdough breadcrumbs paper. Lightly spray four Texas paper. Turn the meatloaves onto
50g reduced-fat feta, crumbled muffin holes (¾–cup capacity) prepared tray. Press the reserved
¼ cup chopped fresh basil leaves with olive oil. breadcrumb mixture over top of
½ cup semi-dried tomatoes, 2 Combine breadcrumbs, feta, each meatloaf and lightly spray
finely chopped basil, tomatoes and pine nuts with oil. Return to the oven for
2 tablespoons pine nuts in a medium bowl. 5–10 minutes, or until topping
400g lean beef mince 3 Place mince, shallots, zucchini has become golden.
4 shallots, thinly sliced and the egg in a large bowl. Add 6 Meanwhile, combine rocket,
1 small zucchini, finely grated, half of the breadcrumb and feta tomatoes and fennel. Serve the
squeezed of excess moisture mixture, and using clean hands, meatloaves with rocket salad.


58 healthyfoodguide.com.au

Recipes: Chrissy Freer. Photography: John Paul Urizar. Styling: Michaela Le Compte. Food prep: Dixie Elliott.







































high
protein

Per serve
1516kJ/363cal Sugars 11.0g
Protein 34.5g Fibre 7.2g
Total Fat 16.0g Sodium 554mg
Sat Fat 4.1g Calcium 179mg
Carbs 15.9g Iron 4.3mg


march 2020 HEaLTHy FooD GUIDE 59

cook fresh






These low-kJ meals are


high in fibre to keep


you full for longer












































































Smoky pork
meatloaf with
BBQ glaze
(See recipe overleaf)




60 healthyfoodguide.com.au

cook’s tip


Make sure you drain
the canned lentils well
so that the mixture
is not too soft









LENTIL ‘MEATLOAF’ WITH
TOMATO CHILLI SALSA
Serves 4 Cost per serve $2.70
Hands-on time 25 min
Cooking time 35 min
vegan  dairy free
 diabetes friendly


1 medium brown onion,

finely chopped 1 Preheat oven to 180°C. Line into a 10cm-wide log. Bake for
1 large carrot, grated a baking tray with baking paper. 30–35 minutes, or until golden.
2 celery sticks, finely diced 2 Lightly spray a large non-stick 4 Meanwhile, combine cherry


1 large red capsicum, diced frying pan with olive oil and set tomatoes, basil, chilli flakes and
2 garlic cloves, crushed over a medium heat. Cook the lemon juice in a bowl. Season
1 tablespoon no-added-salt onion, carrot and celery, stirring, with cracked black pepper. Slice
tomato paste for 5 minutes. Add the capsicum ‘meatloaf’ and serve with salsa
1 x 400g can no-added-salt and the garlic; cook, stirring, for and salad leaves.
lentils, rinsed, drained 3–4 minutes, or until vegetables
(see Cook’s tip) are softened. Add tomato paste;
1 cup cooked quinoa cook, stirring, for 1 minute. Set
½ cup quick-cook oats the mixture aside to cool.
1 x 250g punnet medley 3 Place cooled onion mixture,
cherry tomatoes, quartered lentils, cooked quinoa and oats PER SERVE
½ cup small basil leaves, torn in a food processor. Pulse until 1283kJ/431cal Sugars 11.1g

½ teaspoon dried chilli flakes well combined, keeping some Protein 15.7g Fibre 13.4g
Total Fat 5.5g
Sodium 294mg
1 tablespoon lemon juice of the texture. Place mixture on Sat Fat 0.8g Calcium 98mg
160g mixed salad leaves prepared tray and shape mixture Carbs 40.8g Iron 4.5mg
MARCH 2020 HEALTHY FOOD GUIDE 61

cook fresh


















smoky pork meatLoaf 3 Meanwhile, combine barbecue ½ cup reduced-fat
with bbQ gLaze (p60) sauce, vinegar, maple syrup and plain yoghurt
Serves 6 Cost per serve $5.55 the extra paprika. Spread over 1 tablespoon lemon juice
Hands-on time 20 min meatloaf and bake for a further 200g green beans,
Cooking time 40 min 15–20 minutes, or until cooked steamed, to serve
 diabetes friendly through when you test it in the 1 bunch broccolini,
centre with a skewer. Set aside steamed, to serve
500g lean pork mince for 5 minutes.
4 shallots, thinly sliced 4 Slice meatloaf and serve with 1 Preheat oven to 180°C. Lightly
½ cup fresh wholegrain grilled corn cobs and kaleslaw. spray a 10cm x 18cm loaf tin with
breadcrumbs olive oil and line two long sides
high
1 medium zucchini, finely protein with baking paper, extending the
grated, squeezed of paper 2cm above edges of pan.
excess moisture Per serve 2 Lightly spray a large non-stick
150g peeled pumpkin, 1555kJ/372cal Sugars 11.6g frying pan with olive oil and set
Fibre 8.5g
Protein 23.9g
finely grated Total Fat 19.0g Sodium 201mg over medium heat. Cook onion
1 teaspoon smoked paprika, Sat Fat 5.0g Calcium 41mg and carrot, stirring, for 5 minutes.
plus extra ½ teaspoon Carbs 22.6g Iron 2.5mg Add the garlic and cinnamon;
1 teaspoon ground cumin cook, stirring, for 1 minute, or
1 egg until fragrant. Set aside to cool.
2½ tablespoons reduced-salt- Lamb, date & pistachio 3 Place the baby spinach in a
and-sugar barbecue sauce meatLoaf with large heatproof bowl. Pour over
1 teaspoon apple cider vinegar yoghurt dressing boiling water to cover, set aside
2 teaspoons maple syrup Serves 4 Cost per serve $4.55 for 20 seconds. Drain. Refresh
3 medium corn cobs, grilled, Hands-on time 20 min under cold water and then drain
halved to serve Cooking time 40 min again. Squeeze out the excess
1 x 350g packet kaleslaw,  gluten free  diabetes friendly water and finely chop.
prepared according to packet 4 Combine the onion mixture,
instructions, to serve 1 medium brown onion, spinach, mince, zucchini, dates
finely chopped and egg in a large bowl. Season
1 Preheat oven to 180°C. Lightly 1 large carrot, finely grated with cracked black pepper. Press
spray a 10cm x 18cm loaf tin with 2 garlic cloves, crushed the mixture into prepared loaf tin.
olive oil and line two long sides 1½ teaspoons ground cinnamon Scatter with chopped pistachios.
with baking paper, extending the 100g baby spinach Bake for 35–40 minutes, or until
paper 2cm above edges of pan. 500g lean lamb mince golden and cooked when tested
2 Combine the mince, shallots, 1 medium zucchini, finely in the centre with a skewer. Drain
breadcrumbs, zucchini, pumpkin, grated, squeezed of excess fat from the tin. Set aside
spices and egg in a large bowl. excess moisture for about 5 minutes.
Season the mixture with cracked 40g fresh pitted dates, 5 Meanwhile, combine yoghurt,
black pepper. Press mixture into finely chopped remaining cinnamon and lemon
prepared tin. Bake for 20 minutes, 1 egg juice. Slice the meatloaf and serve
or until loaf is golden. Remove 2 tablespoons chopped with the yoghurt dressing and
and drain any juices from pan. pistachio nuts steamed greens.


62 healthyfoodguide.com.au

Lamb, date &
pistachio meatloaf
with yoghurt
dressing




























































high
protein





Per serve
1595kJ/382cal Sugars 14.9g
Protein 35.2g Fibre 9.2g
Total Fat 16.8g Sodium 154mg
Sat Fat 4.2g Calcium 204mg
Carbs 16.8g Iron 5.5mg


march 2020 HealTHy Food GuIde 63

cook fresh









Ap le pie

rail mix






































Tr pical
cook’s tip c nu


If you prefer this mix rail mix
a little sweeter, you can add
¼ cup of sultanas in step 1,
or 1 tbs of maple syrup to
the vanilla oil mixture
in step 2




















PER SERVE (30g) PER SERVE (30g)
689kJ/165cal Sugars 3.9g 600kJ/144cal Sugars 11.5g
Protein 2.5g Fibre 2.2g Protein 2.2g Fibre 2.0g
Total Fat 15.1g Sodium 18mg Total Fat 9.1g Sodium 24mg
Sat Fat 1.1g Calcium 21mg Sat Fat 1.8g Calcium 15mg
Carbs 4.3g Iron 0.8mg Carbs 12.9g Iron 0.8mg
Apple pie trail mix Tropical coconut trail mix


64 healthyfoodguide.com.au

Chunky monkey

trail mix
























Elliott.


Dixie

prep:

Food

Compte.



Le
Michaela Trail



Styling:


Urizar.


Paul blazers
John

Photography: Beat the 3pm slump with these delicious sweet and savoury





Delfino. DIY trail mixes — perfect for healthy snacking on the go!



Brooke protein
high
& Smoky BBQ
Meier Per serve (30g) Sugars 2.2g Per serve (40g) Sugars 0.4g chickpea
317kJ/76cal
665kJ/159cal
Melissa Protein 5.3g Fibre 2.7g Protein 3.8g Fibre 2.3g trail mix
Sodium 12mg
Total Fat 3.8g
Sodium 0.7mg
Total Fat 11.3g
Calcium 22mg
Sat Fat 0.6g
Calcium 91mg
Sat Fat 1.6g
Recipes: Chunky monkey trail mix smoky BBQ chickpea trail mix
Carbs 5.1g
Iron 2.4mg
Iron 3.3mg
Carbs 7.9g
march 2020 HEaLTHY FooD GUIDE 65

cook fresh























Tropical coconuT 2 Store the trail mix in an airtight
Trail mix container, or divide mixture into

Serves 10 Cost per serve $0.55 10 portions and seal well.
Time to make 10 min

 gluten free  dairy free Smoky BBQ chickpea
apple pie Trail mix  vegan Trail mix
Serves 10 Cost per serve $0.40 Serves 10 Cost per serve $0.25
Hands-on time 10 min ½ cup raw unsalted Hands-on time 10 min
Cooking time 25 min macadamia nuts Cooking time 55 min
 gluten free  dairy free ½ cup raw unsalted  gluten free  dairy free
 vegan cashew nuts  nut free  vegan
½ cup dried mango, chopped
¾ cup raw walnuts ½ cup dried pineapple, chopped 1 x 400g can no-added-salt
¾ cup raw pecans ¼ cup toasted coconut flakes chickpeas, rinsed, drained
½ cup dried apple, (remove any outer skins)
roughly chopped 1 Place all of the ingredients 2 teaspoons smoked
1–2 teaspoons ground in a medium mixing bowl; stir paprika
cinnamon to combine. 2 teaspoons garlic powder
½ –1 teaspoon vanilla 2 Store the trail mix in an airtight ½ –1 teaspoon chilli powder
bean paste container, or divide mixture into (optional)
10 portions and seal well. ½ cup mixed seeds (pepitas,
1 Preheat oven to 140°C. Line sunflower seeds)
a large baking tray with baking chunky monkey
paper. Place walnuts, pecans, Trail mix 1 Preheat oven to 150°C. Line
dried apple and cinnamon in a Serves 10 Cost per serve $0.35 a large baking tray with baking
mixing bowl; stir to combine. Time to make 10 min paper. Combine the chickpeas
2 Mix vanilla bean paste with  gluten free  vegetarian and the spices in a large mixing
1 tablespoon olive oil in a small bowl; stir to combine.
bowl. Pour the vanilla oil mixture 3 cups plain air-popped 2 Spread the mixture onto the
over nut mixture and stir to coat. popcorn baking tray in a single layer.
Spread mixture on the baking 1 cup roasted unsalted Spray with olive oil and roast for
tray in a single layer. Roast for almonds about 45–50 minutes, tossing
about 25 minutes, turning after ½ cup roasted unsalted occasionally, or until golden and
15 minutes to prevent burning, peanuts crunchy. Add mixed seeds to tray
or until golden and toasted. ½ cup banana chips and roast for 5 minutes more.
Remove the mixture from the ¼ cup dark chocolate chips Remove the mixture from the
oven and allow to cool. oven and allow to cool.
3 Store the trail mix inside an 1 Place all of the ingredients 3 Store the trail mix in an airtight
airtight container, or divide into in a medium mixing bowl; container, or divide mixture into
10 portions and seal well. stir to combine. 10 portions and seal well.


66 healthyfoodguide.com.au

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cook fresh









MOROCCAN CHICKEN ROLL
Serves 1 Time to make 5–10 min

Combine 100g diced cooked
skinless chicken breast with
1 tbs toasted flaked almonds,

2 tbs chopped mint or parsley,
2 tsp currants and 2 tbs reduced-fat
tzatziki or plain yoghurt. Season
with cracked black pepper. Stuff
chicken mixture into a bread roll
with ½ cup grated carrot and
½ cup butter lettuce leaves.
Per serve: 1918kJ (459cal), 41.8g
protein, 11.5g fat, 2.3g sat fat, 41.8g
carbs, 11.9g sugars, 9.3g fibre, 562mg
sodium, 107mg calcium, 3.4mg iron






















CHILLI TUNA, HOUMMOS
& LEMON ROLL
Serves 1 Time to make 5–10 min
 dairy free

Combine 1 x 95g can tuna in
chilli oil (drained and flaked), with

a pinch of lemon zest, a dash of
lemon juice and 1 thinly sliced
long green shallot. Season with
cracked black pepper. Spread
2 tbs hoummos on each side of
a sourdough roll and top with
½ cup baby cos leaves, 1 small
sliced Roma tomato and the
chilli tuna mixture.
Per serve: 1879kJ (450cal), 14.3g
protein, 12.3g fat, 1.5g sat fat, 64.6g
carbs, 8.9g sugars, 9.5g fibre, 811mg
sodium, 122mg calcium, 2.7mg iron



68 healthyfoodguide.com.au

cook’s tip

You can easily make
any of these lunches
gluten free by using a

gluten-free roll

EGG, WATERCRESS
& CHIVE ROLL
Serves 1 Time to make 5–10 min
 vegetarian

Chop 2 peeled hard-boiled
eggs. Combine 1 finely diced
celery stick, 1 tbs finely
chopped chives and 2 tbs
reduced-fat cottage cheese.
Season with cracked black
pepper. Stuff a bread roll with
½ small thinly sliced cucumber
and ½ cup watercress leaves.
Top with egg mixture.
Per serve: 1538kJ (368cal), 25.9g
protein, 11.9g fat, 3.3g sat fat, 35.1g
carbs, 6.0g sugars, 5.8g fibre, 677mg
sodium, 222mg calcium, 4.5mg iron


Recipes: Chrissy Freer. Photography: Mark O’Meara. Stylist: Clara Luboff. Food prep: Kerrie Ray.









r l





play!
















Enjoy a quick

meal at work or

home with the se
rolls-on-the-run.



MARCH 2020 HEALTHY FOOD GUIDE 69

cook fresh














Quick













vego meals













These tasty, meat-free meals are bursting with nutritious ingredients!





Inexpensive vegetarian Roasted caRRots, chickpeas & gRains with pecans
staples, such as quinoa, Serves 4 Cost per serve $4.20 Hands-on time 10 min Cooking time 20 min
black beans, chickpeas  vegetarian  diabetes friendly

and tofu, form the basis
of these flavour-packed 250g carrots, cut into batons 1 Preheat the oven to 200°C.
Toss the carrots, capsicums and
2 capsicums (1 red and
meals that will keep you 1 yellow), deseeded, onion with the oil and the za’atar
coming back for more! cut into 2cm strips seasoning in a roasting tin. Make

1 red onion, cut sure the tin is large enough so
into 8 wedges the vegetables placed are in a
2 tablespoons light single layer. Roast in the oven
olive oil for about 20 minutes, or until
1 teaspoon za’atar or dried the roast vegies are slightly
thyme (see Cook’s tip) charred on the outside and
125g quinoa & bulgur tender in the middle.
(cracked) wheat mixture 2 Meanwhile, cook the quinoa
(or 250g cooked quinoa) and bulgur wheat according to
1 x 400g can no-added-salt the packet instructions.
chickpeas, rinsed, drained 3 Toss the roasted vegetables
50g pecans, toasted into the warm grains. Fold in the
A small handful of fresh chickpeas, pecans, coriander or
Per serve coriander or parsley, parsley and lemon juice, then
2006kJ/480cal Sugars 13.6g chopped, plus extra, to serve season to taste. Mound onto a
Protein 18.5g Fibre 12.9g
Total Fat 27.0g Sodium 131mg Juice of ½ lemon plate, and top mixture with a little
Sat Fat 5.9g Calcium 106mg 100g soft goat’s cheese, extra coriander or parsley and
Carbs 33.9g Iron 3.6mg
crumbled (optional) crumbled goat’s cheese, if using.


70 healthyfoodguide.com.au

cook’s tip


Za’atar is a Middle
Eastern herb blend
available from most
supermarkets




MAKE IT
VEGAN




Omit the

goat’s

cheese
















































Recipes and images from
Vegetarian Meals in 30 Minutes
by Anita Bean (Bloomsbury
Sport, $32.99). Available in
bookshops or online purchase.



MARCH 2020 HEALTHY FOOD GUIDE 71

cook fresh









Nutrition Tip

You’ll chalk up
four of Your five
dailY ServeS of
veg eating juSt
tWo of theSe
taStY corn
fritterS





































































Sweetcorn &
black bean fritters
with tomato salsa
(See recipe overleaf)



72 healthyfoodguide.com.au

Thai curry soup
(See recipe overleaf)









































































march 2020 HealtHy Food Guide 73

cook fresh















Filling, fibre-rich vegetables boost the nutrition value
of any meal — and our tomato salsa and curry pastes
add the flavours to tempt even confirmed meatlovers!






Sweetcorn & black 1 Make the salsa: Mix together all 1 litre reduced-salt
bean fritterS with the salsa ingredients in a medium vegetable stock
tomato SalSa (p72) bowl. Season mixture to taste. 1 tablespoon reduced-salt
Serves 4 (2 per serve) 2 Roughly mash the black beans tamari or soy sauce
Cost per serve $4.05 with a fork in a large bowl. Then 175g thin rice noodles
Hands-on time 10 min add all of the remaining fritter 250g firm tofu, cut into
Cooking time 10 min ingredients, except the oil, and 1–2cm cubes
 dairy free vegetarian stir to combine. 125g sugar snap peas, halved
 diabetes friendly 3 Heat the oil in a large non-stick 175g baby corn
frying pan over a medium heat 100g shiitake
1 x 400g can black beans, and fry tablespoons of the fritter mushrooms, sliced
rinsed, drained mixture, pressing lightly with a 25g toasted peanuts, to serve
1 x 300g can sweetcorn kernels spatula to flatten. Cook fritters for A small handful of torn
2 garlic cloves, crushed about 2–3 minutes each side, or basil leaves, to serve
1 teaspoon ground cumin until they have become golden
½ teaspoon smoked paprika brown and cooked through. Serve 1 Heat oil in a large pan or wok
½–1 red or green chilli, with salsa and a leafy salad. over a medium heat. Add curry
deseeded, finely chopped paste and cook for 30 seconds,
(or 1 teaspoon chilli powder) or until aromatic. Gradually add
175g cornmeal or plain flour the coconut milk and stir until
100ml water Per serve blended. Add the vegie stock
1 egg 1781kJ/426cal Sugars 6.1g and the tamari or soy sauce.
Fibre 10.9g
Protein 14.0g
A handful of parsley or Total Fat 14.6g Sodium 250mg 2 Add the noodles, tofu and the
coriander leaves, Sat Fat 2.5g Calcium 75mg vegetables to the pan. Simmer
finely chopped Carbs 58.3g Iron 3.6mg for 3 minutes, or until the vegies
2 tablespoons light olive oil are crisp-tender.
leafy salad, to serve 3 Take the pan off the heat. Ladle
thai curry Soup (p73) the soup into four bowls, scatter
tomato salsa Serves 4 Cost per serve $4.90 the peanuts and basil leaves on
2 large tomatoes, finely diced Hands-on time 10 min top, and serve.
A handful of fresh Cooking time 20 min
coriander, chopped  dairy free vegan
½ green chilli, deseeded,
finely chopped (optional) 1 tablespoon sesame oil Per serve
1 teaspoon olive oil or light olive oil 1626kJ/389cal Sugars 3.4g
Fibre 7.2g
Protein 15.3g
½ red onion, finely chopped 1–2 tablespoons red curry Total Fat 17.5g Sodium 968mg
1 tablespoon lemon or paste, or to taste Sat Fat 5.4g Calcium 240mg
lime juice 200ml light coconut milk Carbs 39.0g Iron 4.3mg


74 healthyfoodguide.com.au



cook fresh

















Flower



power















Dried pineapple flowers take these baby

banana cup cakes straight to the tropics.





Banana pineapple CupCakes
Makes 14 Cost per serve $0.90 Hands-on time 30 min
Cooking time 25 min, plus 2 hours for the pineapple flowers
(cooking and cooling)


Cupcakes sugar and cinnamon in a bowl
½ cup reduced-fat table spread with an electric mixer. Beat in
½ cup caster sugar the eggs one by one.
½ teaspoon ground cinnamon 2 Fold in flour, mashed banana,
3 eggs apple sauce, chocolate chips and
1¼ cups self-raising flour walnuts until just combined.
1 cup mashed banana 3 Divide mixture evenly among
¹⁄ cup apple sauce paper cases. Bake 20–25 minutes,
³
¹⁄ cup dark chocolate chips or until golden brown and lightly
³
¼ cup chopped walnuts risen. Leave to cool.
4 Meanwhile, make icing: Mix
Cream cheese icing cream cheese and yoghurt until
2 tablespoons light smooth. Top each cupcake with
cream cheese a small amount of the icing.
6 tablespoons reduced-fat Top with a pineapple flower, and
plain yoghurt press down lightly on the icing.
14 pineapple flowers, to
decorate (see right) Per cuPcake
893kJ/214cal Sugars 15.0g
Protein 4.8g Fibre 1.7g
1 Preheat oven to 180°C. Line Total Fat 10.0g Sodium 116mg
a 14–hole muffin tin with paper Sat Fat 2.8g Calcium 49mg
cases. Cream table spread, caster Carbs 25.5g Iron 0.7mg


76 healthyfoodguide.com.au

Pretty


pineapple

fl owers



These flowers take a little

time, but are well worth
it! Use a whole pineapple,
trimmed of the skin, and
then cut into thin slices
by an adult or teenager.
Younger kids can help pat
the pineapple dry and
arrange on baking trays.
Flowers are best made on
same day as the cupcakes.


FOR THE FLOWERS
YOU WILL NEED:
375g fresh pineapple,
peeled and thinly sliced
into 14 slices
3 baking trays lined
with baking paper

1 muffin tray for cooling

and shaping the flowers

1 Preheat oven to 100°C.
Pat the pineapple slices dry
with paper towels. Arrange
slices on lined baking trays
Recipe & food styling: Sarah Swain. Photography: Bryce Carlton.
in a single layer.
2 Cook in the oven for
30 minutes; turn the slices
over and cook for a further
30 minutes. Turn off oven;
leave the oven door slightly
open for 20 minutes, or until
the slices have dried out.
3 Turn muffin tray upside

down. Remove flowers from

the oven and place each
one on an upturned muffin

round to allow pineapple
to completely cool and
form a flower with curves.

Use to decorate cakes.

MARCH 2020 HEALTHY FOOD GUIDE 77

This Smart Eating Week, APDs are helping build healthier communities with events around
the country. Find your local event daa.asn.au/marketplace/smart-eating-week-events/







Smart Eating Week


10 - 16 February 2020

shop EASY















sugar in kids’ snacks | guide to low-GI foods | 10 best muesli bars





























Total smoothie!

Boost the ‘fullness factor’ of
your smoothie by throwing
one of these foods into the
blender with fruit and milk:
Almonds A small handful
(30g) boosts healthy fats,
plus vitamin E for the heart.
Rolled oats A quarter of
a cup of oats fights hunger
with fibre, while the carbs
provide long-lasting energy.
Chia seeds Just one
tablespoon of these tiny
seeds contains more than
your daily recommended
intake of key plant-based
omega-3s for heart health.
Avocado Avo works well
Text: Melissa Meier. Photo: iStock. Peanut butter Delicious
in smoothies, offering filling
fibre and healthy fats.


and nutritious peanut butter
wards off nagging tummy
grumbles with more than 6g
protein per tablespoon!






MARCH 2020 HEALTHY FOOD GUIDE 79

shop easy










shopping news














HFG Our dietitian scours the shelves to find the

DIETITIAN
tastiest healthy foods in-store now!
APPROVED



arly autumn is when figs
are at their finest. If you’re
Enew to the fig world, here’s
why you should start to fill up
your fruit bowl now!


Fun-tastic figs!
Ea now! FIGS Light ‘n’ lovely

Figs are the perfect low-kilojoule
snack, with less than 100kJ
(24cal) per fruit.
Nutrient ninja

Bone-strengthening calcium —
and energising iron and zinc for
wound healing — are just some
of the nutrients you’ll find in figs.
Gut goodness

Three figs will give you about
one-fifth of your daily fibre
needs, which helps promote
a happy digestive system. Text: Melissa Meier. Main photo: iStock. Recipe photos: Mark O’Meara & Melanie Jenkins.

Sweet tooth
Sweet ‘n’ juicy figs easily lend
themselves to loaves, slices,
sweets and healthy homemade
bars. A flavour saviour!

Savoury twist
Figs work well in savoury dishes,
too, in anything from salads to
sandwiches — or on pizza. Let
your imagination run free!


80 healthyfoodguide.com.au

Shelf Wa ch








Raise the bar

Freedom Foods Heritage Mill
Caramel Apple Prebiotic Bars
($5.70 per 6–pack) are made


3 ways to with BARLEYmax for a fibre fix.
Per 35g bar: 574kJ (137cal), 2.9g protein,
ADD FIGS! 1.7g sat fat, 5.6g sugars, 7.7g fibre
Quick dinner

High in protein with two serves of
vegies, WW Chinese-Style Pork
($10 per meal) gets our tick of
approval for when time is short.
CHOPPED CHICKEN WITH Per 400g serve: 1940kJ (464cal),
QUINOA, FRESH FIGS, 36.8g protein, 8.4g sat fat, 30g carbs,
GREENS & WALNUTS 6.4g fibre, 668mg sodium

Choc goodness

Mother Earth Better Bars
Chocolate Berry ($5.50 per
6–pack) are high in fibre to

help you feel full for longer.
Per 30g bar: 537kJ (128cal), 2.6g protein,
0.7g sat fat, 3.1g sugars, 4.1g fibre
APPLE & FIG CRUMBLE
WITH ALMOND Nut butter plus
CHIA TOPPING
Made with 10 per cent hemp
seeds, Hemp Foods Australia
ABC & Hemp spread ($13.95
per 250g jar) provides omega-3
fats to support both heart and
brain functions.
Per 30g serve: 802kJ (192cal),
7.9g protein, 1.5g sat fat,
1.2g sugars, 2mg sodium


CHOCOLATE, DATE Snack hero
& FIG TRUFFLES
Perfection Fresh Minicaps Baby
Capsicums ($4 per 175g pack)
are bursting with sweetness —
a gre at little veg snack on their
own or with a healthy dip.

For these recipes, visit healthyfoodguide.com.au

MARCH 2020 HEALTHY FOOD GUIDE 81

hoW much SugaR iS iN
kids’ snacks?










There’s no need to sugar-coat your child’s lunch box!

HFG dietitian Melissa Meier shows you how to spot
the sweet stuff in packaged children’s snacks.




hirteen per cent of kids’ juices and dried fruit is highly a lot of sugar — particularly from
daily energy intake on concentrated, so although it’s sugar-sweetened beverages —
Taverage comes from naturally occurring, it’s best to are more likely to be overweight
added sugar — yet less than keep these foods to a minimum. or obese than those who don’t.
5 per cent (or 6 teaspoons) is Added sugar, on the other ➜ Tooth decay
the recommended limit. Here’s hand, is the sugar that’s added All of that sugar is bad for your
how kids can snack smarter. to foods like soft drink, biscuits children’s teeth. If they consume
and lollies. And although honey, more than 10 per cent of their
maple syrup and rice malt syrup kilojoules from added sugar,
Natural vs added sugar have won a ‘health halo’, they’re there’s a strong link to increased
Sugar is classified as either considered added sugar, too. rates of dental cavities.
‘natural’ or ‘added’. Natural This type of sugar is not ideal —
sugar is most commonly found sugary foods tend to be low in Read between the lines …
in fruit (fructose), and dairy foods nutrients, yet high in kilojoules. Reading food labels is the best
(lactose) such as plain yoghurt way to dodge a sugar rush. Your
and milk. We don’t need to Sweet talk aim is less than 15g of sugar per
worry about these types of There are two main reasons to 100g (unless the sugar comes
sugars, because the foods try and minimise your child’s naturally from fruit or dairy). You
they come in are loaded with intake of added sugar: can tell if sugar has been added
nutrients like gut-friendly fibre ➜ Weight management by checking the ingredients list
and calcium for strong bones. Research has demonstrated for words that indicate sugar
Keep in mind that sugar in fruit that children who consume (see ‘Sugar Sleuth!’ at right).


82 healthyfoodguide.com.au

shop easy









4 1 ¾

TEASPOONS TEASPOON TEASPOON





SUGAR WATCH
We’ve compared
the total sugars in
popular kids’ snacks
to teaspoons of sugar.
Golden Circle Table of Plenty Mini Tamar Valley Dairy
Tropical Juice Rice Cakes Dark Kids Strawberry
17.3g sugars Chocolate Greek Yoghurt
per 200ml serve 3.8g sugars 3.5g sugars
per 14g snack pack per 110g pouch

iStock. 1½ 3¼ 1¼

image: TEASPOONS TEASPOON TEASPOON


print. Main




of
time

at
correct Sugar


values Freedom Foods Messy Kellogg’s K-Time Original Fruit Free SLEUTH!
Carman’s
Monkeys Snack Bars
Baked Twists
Software. Nutrition per 20g bar 13.7g sugars per 37g bar 5.4g sugars There are dozens
Muesli Bars
Strawberry & Apple
Raspberry &
Apple Flavour
6.7g sugars
of different names
per 45g bar
for sugar! Some of
2
Nutrition 4½ TEASPOON 2¾ the most common
ones to look for
TEASPOON
TEASPOONS
include:
Foodworks honey
maple syrup

4.2g. Source: rice malt syrup
brown sugar



= sucrose
dextrose
sugar Yoghurt “Flip” Cookies Arnott’s Tiny Teddy Poppers Chocolatey glucose
Kellogg’s LCMs
Chobani Greek
Half Coated Milk
teaspoon & Cream Crunch 8.1g sugars per 25g serve
Chocolate
12g sugars
19.1g sugars
1 per 140g tub per 25g serve
MARCH 2020 HEALTHY FOOD GUIDE 83



shop easy







seeds of





go s













Packed with pro fibre,

crunchy seeds are ry these
10 tasty ways t ealth!



Combine chia seeds with dd some crunch to your
1milk, yoghurt and fruit in a 5c vocado toast by sprinkling
jar, and leave it in the fridge to nuts, rolled oats and shredded hemp seeds over the top.
set overnight for a satisfying coconut. Filling and tasty!
grab ‘n’ go brekkie. Too easy! Coat salmon fillets with
Snack on pumpkin seeds 9black sesame seeds
Use linseeds to help bulk 6that have been roasted in before pan-frying the fish.
2 up homemade meatballs extra-virgin olive oil, ground
and burger patties. cumin and chilli powder. Pulse mixed seeds in a
10 food processor with dried
Toast white sesame seeds Blitz sunflower seeds dates and coconut, then roll into
3in a dry pan for 3–5 minutes, 7into pesto — in place of bite-sized bliss balls.
then sprinkle toasted seeds traditional pine nuts.
over an Asian-style salad.


Fold poppy seeds through
4your banana bread mix
before you start baking.








Text: Melissa Meier. Main photo: iStock.



















march 2020 HeAlTHy Food GUide 85

shop easy














l GUIDE TO... GI foods













T d cravings lies in the foods you
e ods with a low glycaemic index.






at Why is low-GI
is
fo eating healthy?
Eb A low-GI diet has a raft of perks:
stable. But
Diabetes management


What is the GI? Low-GI eating patterns help
you reduce your average blood
When you eat carbohydrates (like grains, starchy sugar levels, which reduces your
vegetables and fruit), your body breaks them down risk of developing diabetes.
into glucose, which enters your bloodstream. The
speed at which this happens is measured by the GI Weight loss
on a scale of 0 to 100. Low-GI foods rate below 55. Low-GI foods keep you feeling
High-GI carbs (white bread, chips, biscuits) are full for longer, so you’re less
broken down rapidly, whereas low-GI carbs break likely to reach for high-sugar
down slowly, causing a much gentler rise in glucose. treat foods for a pick-me-up.
Low-GI foods can also help your
body burn more kilojoules.


HIGH GI Long-lasting energy
Low-GI foods are broken down
LEVELS gradually, keeping you feeling
energised long after your meal.
GLUCOSE LOW GI Healthy heart

A low-GI diet can support your
BLOOD ticker by improving blood flow
and reducing cholesterol.
1 2
TIME/HOURS Improved concentration
Your brain works best on glucose
This graph shows the influence of the from carbs — so a steady stream
glycaemic index on blood glucose levels
of fuel aids mental performance.


86 healthyfoodguide.com.au

What are the best foods to eat?


Make these smart low-GI swaps!

Swap this… For this…

Quick-cook oats Rolled oats


Cornflakes Untoasted muesli

White bread Multigrain bread


Wholemeal bread Soy-linseed bread

Pita bread Wholemeal pita bread

LOOK FOR THE White naan Naan made with
GI SYMBOL! chickpea flour

You won’t always find GI ratings Corn pasta Wheat pasta
on food labels, and the amount
of carbohydrates won’t let you Udon noodles Soba noodles
know either. Look for the low-GI
symbol. It indicates that a food Jasmine rice Basmati rice
meets the nutrition criteria that
make it a healthy choice White potato Orange sweet potato
for its food group.
Rice milk Cow’s milk

Rice crackers Ryvitas

Broad beans Red kidney beans

Sweet biscuits Fresh fruit





HFG’S TOP LOWER GI PICKS









Text: Melissa Meier. Photos: iStock. 1040kJ (249cal), 5.7g 765kJ (183cal), 11g 1479kJ (353cal), 12.5g 853kJ (203cal), 6.6g 475kJ (114cal), 6.3g





Carman’s
Vetta Smart
GiLICIOUS
Bürgen
SunRice
Wholemeal
Pasta High
Lower Gi
Doongara Low
Original Fruit
Free Muesli
GI Brown Rice
Potatoes
Fibre Penne
& Seeds
Per 45g serve:
Per 250g serve:
Per 70g serve:
Per 84g serve:
Per 100g serve:
protein, <1g sat fat,
protein, 0.3g sat fat,
protein, <1g sat fat,
protein, 0.5g sat fat,
protein, 1.1g sat fat,
50.1g carbs, 2.4g fibre
19.3g carbs, 9.2g fibre
22.8g carbs, 4.3g fibre
66.4g carbs, 6.4g fibre
25.8g carbs, 4.8g fibre
MARCH 2020 HEALTHY FOOD GUIDE 87

Best for

adults shelby’s Almond, Matcha,
Cranberry & Dark Choc bar
Per 40g bar: 663kJ (166cal),
5.6g protein, 2g sat fat,
5.8g sugars, 6g fibre
%











freedom foods
barley+ seven
seeds bar
Per 35g bar:
546kJ (131cal),
3.6g protein,
0.6g sat fat, 2.6g
sugars, 9g fibre

















tasti Made simple
Wholefood bar Carman’s Roasted Nut bar
Cacoa brownie Almond, hazelnut & Vanilla
Per 30g bar: 568kJ (136cal), Per 35g bar: 705kJ (169cal),
5g protein, 2.4g sat fat, 8.1g protein, 1.2g sat fat,
10.8g sugars, 2.3g fibre
3.9g sugars, 3.6g fibre
.



freedom foods
heritage Mill
Very berry bar HFG
Per 45g bar:
793kJ (190cal), dietitian
4g protein, 0.9g approved
sat fat, 8g sugars,
2.9g fibre 10 of the best
snack bars











Set the bar high with these supercharged snacks! We’ve hand-picked the
best choices for kids and adults, just in time for back-to-school or work.



88 healthyfoodguide.com.au

shop easy






Freedom Foods Messy
Monkeys Mango &
Apple Snack Bars
Per 20g bar: 283kJ (68cal),
Uncle Tobys Muesli Bar 1.3g protein, 0.2g sat fat,
Chewy Apricot 6.7g sugars, 4.8g fibre
Per 31g bar: 490kJ (117cal),
2.2g protein, 0.6g sat fat,
4.9g sugars, 3.6g fibre .















Bestfor


kids














Carman’s Dark Choc,
Cherry & Coconut Bar
Per 35g bar: 595kJ (142cal),
Uncle Tobys Muesli Bar 2.7g protein, 1.6g sat fat,
Chewy Apple Crumble 7.6g sugars, 3.4g fibre
Per 31g bar: 504kJ (121cal),
Beresford. 2.1g protein, 0.9g sat fat,
4.7g sugars, 3.8g fibre
Julz

O’Meara. Styling:







Mark
Meier. Photography: Kez’s Kitchen Free & %


Naked Gluten Free
Choc Mud Bar
Per 25g bar: 355kJ (85cal),
2.3g protein, 0.5g sat fat,
Text: Melissa 10.3g sugars, 3.3g fibre






march 2020 HealTHy FOOd Guide 89

MEAT
FREE

























Compiled by
HFG DIETITIAN
MELISSA MEIER MONDAY TUESDAY WEDNESDAY


Breakfast Breakfast Breakfast
• Muesli & fruit • Avo & tomato toast • Brekkie burrito
1 x 170g tub plain 2 slices soy–linseed toast 1 wholegrain wrap,
reduced-fat yoghurt, topped with ¼ avocado, 2 scrambled or boiled
½ cup natural muesli 2 slices reduced-fat cheese eggs & ½ cup each
& 2 passionfruit & 1 sliced tomato cooked mushroom
(1700kJ/410cal total) • 1 regular skim latte & baby spinach
(2300kJ/550cal total) (1600kJ/380cal total)
Lunch
Each day’s • Tofu sandwich Lunch Lunch
menu gives 2 slices soy–linseed bread, • Chickpea salad • Leftover Artichoke &
1 cup canned chickpeas
asparagus frittata (p57)
you… 100g firm tofu, 1 cup (drained), 1 cup lettuce, • 2 slices soy–linseed toast
lettuce, 1 sliced tomato,
• about 6300kJ ½ grated carrot, 3 slices 5 cherry tomatoes, (1800kJ/430cal total)
(about 1500cal) beetroot & 1 tsp ½ cucumber & 20g feta Dinner
for gradual reduced-fat mayo drizzled with olive oil • Thai curry soup (p74)
weight loss (1700kJ/410cal total) & balsamic vinegar (1600kJ/380cal total)
• 1 pear
• 40g of fibre Dinner (2000kJ/480cal total) Snacks
to keep hunger • Vegie quesadillas • 1 x 170g tub plain
pangs at bay (p42) Dinner reduced-fat yoghurt
• 14mg of iron (2100kJ/500cal total) • Artichoke & asparagus & 2 passionfruit
to boost your Snacks frittata (p57) • 1 apple
energy levels • Homemade smoothie (1100kJ/260cal total) • 10 almonds
• Less than made of 1 cup milk & Snacks (1300kJ/310cal total)

2000mg 1 cup frozen mixed berries • 4 x Arnott’s Vita-Weats
sodium for • 2 cups plain air-popped topped with ½ cup
good heart popcorn reduced-fat ricotta
health (900kJ/220cal total) & 1 sliced tomato
• 1 orange
(900kJ/220cal total)
Learn more about
your individual
nutrition needs Daily total: Daily total: Daily total:
on p94. 6400kJ (1530cal) 6300kJ (1510cal) 6300kJ (1510cal)


90 healthyfoodguide.com.au

meal plan Melissa Meier, Accredited Practising Dietitian
Lose weight & feel great

on my plant-based menu!
























Thursday Friday saTurday sunday


Breakfast Breakfast Breakfast Breakfast
• muesli & fruit • avo & tomato toast • Brekkie burrito • Vegie & egg scramble
(see Monday) (see tuesday) (see Wednesday) made of 2 eggs, 1 cup
(1700kJ/410cal total) • 1 regular skim latte (1600kJ/380cal total) sliced mushrooms, 1 cup
(2300kJ/550cal total) baby spinach, 1 sliced
Lunch Lunch tomato & 30g diced
• Salad sandwich Lunch • Falafel pita pocket haloumi cooked in
2 slices soy–linseed bread, • leftover Lentil 1 wholemeal pita pocket, 1 tsp olive oil
½ cup reduced-fat ricotta, ‘meatloaf’ with tomato 2 store-bought falafels, (1200kJ/290cal total)
¼ avocado, 1 cup lettuce, chilli salsa (p61) 2 tsp hoummos, 1 sliced
½ cucumber, ½ grated (1300kJ/310cal total) tomato & ½ cucumber Lunch
carrot, 1 sliced tomato Dinner (2100kJ/500cal total) • Egg, watercress
& 3 slices beetroot • chickpea burger with Dinner & chive roll (p69)
• 1 cup plain air-popped sweet chilli sauce (p44) • Free-form individual (1500kJ/360cal total)
popcorn (2100kJ/500cal total) tomato & ricotta Dinner
(2000kJ/480cal total)
Snacks lasagne (p41) • roasted carrots,
Dinner • 1 pear (1600kJ/380cal total) chickpeas & grains
• Lentil ‘meatloaf’ with • 1 orange Snacks with pecans (p70)
tomato chilli salsa (p61) (700kJ/170cal total) • 1 regular skim latte • 2 squares 70%
(1300kJ/310cal total) dark chocolate
• 1 pear
Snacks • 2 passionfruit (2500kJ/600cal total)
• homemade smoothie (1000kJ/240cal total) Snacks
made of 1 cup milk & • 1 x 170g tub plain
1 cup frozen mixed berries reduced-fat yoghurt
• 30g apple pie topped with 1 cup
trail mix (p66) frozen mixed berries
(1400kJ/340cal total) • 1 orange
(1000kJ/240cal total)





Daily total: Daily total: Daily total: Daily total:
6400kJ (1530cal) 6400kJ (1530cal) 6300kJ (1510cal) 6200kJ (1480cal)

march 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.



AVERAGE DAILY INTAKE
cook fresh
Pretty
pineapple
flowers
These flowers take a little Kilojoules (kJ) 8700kJ
time to make, but are well
Flower
worth the e
ort! To make
the pineapple flowers, use
power a whole pineapple, Calories (cal) 2100cal
trimmed of the skin and
then cut into thin slices by
an adult or teenager.
Younger kids can help pat
the pineapple dry and
arrange on the baking
trays. They are best made
Dried pineapple flowers take these baby on the day of making the Protein (g)
cupcakes.
banana cakes straight to the tropics. FOR THE FLOWERS 78–130g
YOU WILL NEED:
375g fresh pineapple, 15–25% of energy
BANANA PINEAPPLE CUPCAKES peeled and thinly sliced
into 14 slices
Makes 14 Cost per serve $TK Hands on time 30 min 3 baking trays lined with
Cooking time 25 min plus 2 hours for the pineapple flowers
baking paper
(cooking and cooling) 1 muffin tray for cooling
and cinnamon in a bowl with an and shaping the flowers Total Fat (g)
Cupcakes electric mixer Beat in the eggs
½ cup reduced fat table spread 1 Preheat oven to 100°C 47–82g
½ cup caster sugar one by one Pat the pineapple slices dry
2 Fold in flour, mashed banana,
½ teaspoon ground cinnamon apple sauce, chocolate chips and with paper towels Arrange 20–35% of energy
3 eggs walnuts until just combined slices on lined baking trays
1¼ cups self raising flour 3 Divide mixture evenly among
1 cup mashed banana paper cases Bake for 20 25 in a single layer
2 Cook in the oven for 30
¹⁄ ³ cup apple sauce minutes, until golden brown and
¹⁄ ³ cup dark chocolate chips lightly risen Leave to cool minutes, turn slices over
and cook for a further 30
¼ cup chopped walnuts 4 Meanwhile, make icing Mix styling: Sarah Swain. Photography: Bryce Carlton. minutes Turn off oven and Saturated Fat (g)
Cream cheese icing cheese and yoghurt together leave the door slightly <24g
until smooth Top each cupcake
2 tablespoons light cream with a Top open for a further 20
minutes until the slices
a pineapple flower and
cheese
6 tablespoons reduced fat plain press down lightly on the icing have completely dried out Less than 10% of energy
3 Turn a muffin tray upside
yoghurt
14 pineapple flowers (see PER CUPCAKE down Remove flowers from
the oven and place each
right) 893kJ/214cal Sugars 15 0g one on an upturned muffin
Protein 4 8g Fibre 1 7g
Sodium 116mg
1 Preheat oven to 180°C Li a Total Fat 10 0g Calcium 49mg Recipe MARCH 2020 HEALTHY FOOD GUIDE 75 Carbohydrate (g)
Sat Fat 2 8g
14 hole muffin tin with pape Carbs 25 5g ron 0 7mg
cases Cream table spread, su 230–310g
74 healthyfoodgu de com au 45–65% of energy
Added sugars (g)
PER CUPCAKE Look for these
893kJ/214cal Sugars 15.0g nutrition panels (left) Less than 10% 50g
Protein 4.8g Fibre 1.7g of energy
Total Fat 10.0g Sodium 116mg which appear on all
Sat Fat 2.8g Calcium 49mg of our recipes! Fibre (g) 25–30g
Carbs 25.5g Iron 0.7mg
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
We use 8700kJ (2100cal) it easy to meet all our daily SODIUM If you have heart disease or are at
as an average daily intake, as nutrition needs, as well as high risk of this condition, aim to consume
this is the value prescribed balancing energy intake. no more than 2000mg of sodium per day.
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
While these numbers are visit daa.asn.au to find an 18mg of iron each day. If pregnant, your iron
one way of tracking healthy Accredited Practising Dietitian. intake should increase to 27mg each day.
Healthy Food Guide is printed by Bluestar WEB (Australia) and Ovato Print (New Zealand), and distributed by Ovato Retail Distribution.
Healthy Food Guide (ISSN 1832-875X) 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 publication unless specified otherwise.
All letters and other material forwarded to the magazine will be assumed intended for publication unless clearly labelled not for publication. 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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References






5 simple rules for A WhAT Women need: Arthritis Australia. 2017.
plAnT-bAsed dieT, p16 Your ulTimATe guide To Fish Oils. Available at
Fischer, G. 2018. Transforming Women’s heAlTh, p26 www.arthritisaustralia.com.au
the global food system. Australian Institute of Health Accessed December 2019.
Nature. 562: 501–2. & Welfare. 2019. Endometriosis Baker Heart & Diabetes
Heart Foundation. 2017. in Australia: prevalence and Institute. 2017. Omega-3 fatty acids.
Heart Healthy Eating Principles. hospitalisations. Canberra: AIHW. Available at www.baker.edu.au
Available at www.heartfoundation. Digestive Health Foundation. Accessed December 2019.
org.au Accessed January 2020. 2010. Information about Irritable Better Health Channel. 2012.
Intergovernmental Panel Bowel Syndrome. www.gesa.org.au Vitamin and mineral supplements.
on Climate Change (IPCC). Hill et al. 2017. Controversies Available at www.betterhealth.vic.
2018. Global Warming of 15°C. and recent developments of the gov.au Accessed December 2019.
Available at www.opcc.ch/sr15 low FODMAP diet. Gastroenterol Choice. 2014. Omega-3
Accessed January 2020. Hepatol. 13(1): 36–45. supplements. Available
Katz DL & Meller S. 2014. Can MoradiFili et al. 2019. Dietary at www.choice.com.au
we say what diet is best for health? patterns are associated with Accessed December 2019.
Annu Rev Pub Health. 35: 83–103. premenstrual syndrome:
Springmann et al. 2018. Evidence from a case-control hoW much sugAr is
Options for keeping the food study. Public Health Nutr. 1–10. in kids’ snAcks? p82
system within environmental Australian Bureau of Statistics.
limits. Nature. 562: 519–25. deskercise: 20 WAYs 2018. 4364.0.55.011 — Australian
Willett et al. 2019. Food in the To geT moving, p32 Health Survey: Consumption of
Anthropocene: the EAT–Lancet 8700.com.au. A small step for added sugars, 2011–12.
Commission on healthy diets you, a giant beep for your heart. Available at www.abs.gov.au
from sustainable food systems. Available at www.8700.com.au Accessed December 2019.
Lancet. 393: 447–92. Accessed December 2019. World Health Organization.
Better Health Channel. 2019. 2015. Media centre. WHO calls
is full fAT bAck? p22 Health Check: do we really need to on countries to reduce sugars
Clifton P & Keogh J. 2017. take 10,000 steps a day? Available intake among adults and children.
Dietary fats and cardiovascular at www.betterhealth.vic.gov.au Available at www.who.int
disease: An Evidence Check Accessed December 2019. Accessed December 2019.
rapid review brokered by Get Australia Standing. 2020.
the Sax Institute for the Australians sit almost 10 hours guide To loW-gi foods, p86
National Heart Foundation each day (on average). Available Australian Bureau of Statistics.
of Australia. Available at at www.getaustraliastanding.org 2018. 4364.0.55.001 — National
www.heartfoundation.org.au Accessed January 2020. Health Survey: First Results,
Accessed January 2020. 2017–18 Diabetes Mellitus.
Heart Foundation. 2019. To buY or noT To buY … Available at www.abs.gov.au
Position Statements on Meat, fish oil supplemenTs, p36 Accessed December 2019.
Eggs and Dairy and Heart National Health & Medical Research Glycemic Index Foundation.
Healthy Eating. Available at Council. 2014. Fats: Total fat & fatty 2017. About Glycemic Index.
www.heartfoundation.org.au acids. Available at www.nrv.gov.au Available at www.gisymbol.com
Accessed January 2020. Accessed December 2019. Accessed December 2019.


 To view all of our references, visit healthyfoodguide.com.au




96 healthyfoodguide.com.au

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Ask the expert ...
Q

Dr Joan a McMil an






I love pasta, but I often feel bad when I
m eating it, as
everyone says it’s not good for you. I don't want to go

without, but are there any ways to make pasta healthier?
Aaron Walker, VIC
& A
Pasta unfairly gets a bad name, when in fact many countries around
the world have their own version, making it a staple food. Where
we go wrong with pasta is in the quantity, and what we serve it with.
In Italy pasta is usually a first course, and their portion size is small compared

to the enormous bowls we serve up here in Australia!
Think of a healthy portion of pasta as being no more than a quarter of
your plate, and include a protein-rich food like meat, seafood or beans.
Add a healthy fat too, (traditionally extra-virgin olive oil), and ensure that half
your plate is vegies, either in the sauce, and/or as a side salad.
Traditional durum wheat pasta has a low glycaemic index (see ƒGuide
to low-GI foodsƒ on page 86), and more protein than rice, so together this
makes for a fairly healthy, balanced meal. You can also choose higher-fibre

white pastas — or best of all, enjoy a wholegrain pasta!


Joanna McMillan is one of Australia’s most trusted health and nutrition experts.
A regular on TV’s TODAY for over 15 years and presenter on Catalyst, The Feel-Good
Family Food Plan is her eighth book. Connect with her at drjoanna.com.au


To find an Accredited Practising Dietitian near you, visit daa.asn.au




Best foodie
mins wi h destination?

Best pantry
5Dr Joanna… shortcut item? Jap n or I aly
(close call)
C p


Go-to Favourite
breakfast? vegetable?
Avocado on Brussels sprouts Meal prep or
wh legrain oas (h nes ly!) cook fresh? Photos: iStock.
with boiled eggs C
k fresh
(not much of a planner!)


98 healthyfoodguide.com.au

GET TO KNOW OUR
RECIPE BADGES


Recipes contain no more than:
• 1700kJ per main meal
• 5g protein per side dish Reci
• 800kJ per dessert
• 600kJ per side dish
• 200kJ per 250ml fluid


HIGH Recipes contain at least:
• 20g protein per main meal
PROTEIN
or dessert

Recipes contain no more than:
• 10g fat per main meal
• 4.5g fat per dessert Beef, lamb & pork
• 3g fat per side dish Grilled oregano lamb cutlets
• 3.5g fat per 250ml fluid
with Mediterranean salad...5 8
Recipes contain at least: Lamb, date & pistachio
• 6g fibre per main meal
• 3g fibre per side dish meatloaf with yoghurt nutty freekeh salad...........57
or dessert dressing GF .......................62 Squid, butter bean &

Recipes contain no more than: Mini meatloaves with rocket salad GF.................51
• 500mg sodium per feta, basil & semi-dried
main meal or dessert Chicken
• 200mg sodium per side dish tomatoes .............................58
Smoky pork meatloaf Grilled fennel chicken
Recipes contain at least with BBQ glaze .................62 with orange, kale &
250mg calcium per serve
chickpea salad ...................54
Recipes contain 4.5mg Vegetarian & vegan Moroccan chicken roll...........68
(or more) iron per serve
Artichoke & asparagus Spicy miso chicken with
Serves of vegies per serve frittata GF ..........................57 rice & sesame vegies ........49
Chickpea burgers with
 gluten free  dairy free Snacks & sweet treats
Contains no ingredients that usually sweet chilli sauce ...............44
contain gluten or dairy, but always Egg, watercress & Apple pie trail mix GF .........66
check the ingredients you are using. chive roll .............................69 Banana pineapple
vegetarian Free-form individual tomato cupcakes .............................76
Suitable for lacto-ovo vegetarians.
These recipes often include cheese, & ricotta lasagne ................41 Chunky monkey
which may contain animal rennet. Lentil ‘meatloaf’ with trail mix GF ........................66
Check the label and use a vegetable tomato chilli salsa ..............61 Smoky BBQ chickpea
substitute if you prefer.
Mushroom stroganoff trail mix GF ........................66
 diabetes friendly with gremolata ..................48 Tropical coconut
Meals contain 60g (or less)
carbohydrate, 4g (or more) fibre, Quick-fried rice with trail mix GF ........................66

7g (or less) saturated fat, 600mg tofu, Chinese cabbage
(or less) sodium, at least 2 serves
of vegies and are low–medium GI. & peas .................................47 indicates that a
Desserts are low kilojoule, high Roasted carrots, chickpeas GF recipe is gluten free.

fibre and low sodium; they usually
contain fruit and are low–medium GI. & grains with pecans ........70 You can make many recipes gluten
Sweetcorn & black free if you replace bread, pastry and
No-added-salt diet pasta with gluten-free varieties, and
Less than 2000mg sodium per day (as bean fritters with use gluten-free stocks and sauces.
per Heart Foundation recommendations tomato salsa .......................74
to reduce heart-disease risk). Thai curry soup ......................74
Standard measurements Vegie quesadillas .................42
1 cup = 250ml • 1 tablespoon = 20ml
1 teaspoon = 5ml • Eggs are 55g
Temperatures are for fan-forced ovens.
For baking recipes, use a table spread
that’s at least 60 per cent fat.