Healthy Food Guide AU 09 2020

RECIPES & TRUSTED ADVICE FOR YOUR HEALTH
AUSTRALIAN
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ENERGY Your 7-day meal
& exercise plan
10ks
sl i m m i n g
Low-FODMAP
Recipes to
your tummy
soothe
s na c NEW SCIENCE
Eat to boost
your brain
Easy chia
puds, p58
FOODS FOR
RADIANT SKIN
Glow from within!
MEALS with MIGUEL DIE I IAN

APPROVED
PLUS... Dad’s apple pie ● Is male menopause real? ● Shakshuka 3 ways
New!
Passionfruit Curd
Perfect for the home cook.

Use in cakes, tarts, pies,
steamed puddings, loaves
and fruit slices.
@barkersofnz BarkersofNewZealandAU
WWhat a whi
e
en.
I think we ing
frazzled an ep
trying to b mic.
For the o
been a bit of a blur, so you're definitely
not alone! I’ll admit to some brain fog following a few
sleepless nights, and after telling the same story twice to a
workmate within five minutes, I realised I needed to take
a break and reset — so I went for a walk.
Taking a walk isn‘t just great for clearing your head, it‘s an
ideal way to ease yourself back into exercise if you've
EDITOR’S TOP PICK
been sedentary for a while. And if you’re in need of extra
motivation to get moving, check out Get Back into Shape
(p16) for simple tips to start exercising, plus our Spring
Meal Plan (p90) to put you back on the path towards
more energy and less stress.
We’ve also got you covered for easy, healthy snacks
to power your journey, delicious high-fibre chia puddings,
nutritious mushroom meals and tasty low-FODMAP recipes.
Plus, we look at male menopause, and explore whether
you can eat your way to glowing skin — turn to page 36
Love burgers but
to find out. Enjoy the issue!
worried about fat? Try
this tandoori chicken
Alison burger for a low-fat

alternative!
Alison Kirkman, Managing Editor
p70
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prizes every month! SUBSCRIBE NOW and you could WIN healthy
cookbooks — a prize pack valued at more than $100! See page 92.
SEPTEMBER 2020 HEALTHY FOOD GUIDE 3

contents SE PT E M B ER 2 0 2 0
80
51
live well
16 GET BACK INTO SHAPE The weather is warming
up and it‘s time to get moving again. If you‘re not in
shape after the shutdown, here’s how to start off!
24 FOOD FOR THOUGHT: THE GUT-BRAIN

CONNECTION Karen Fittall reveals the latest
research into how your gut and diet play a crucial role
in the way your brain works.
30 MALE MENOPAUSE — MYTH OR REALITY?

Can men go through a change of life too —
a ‘manopause‘. You might be surprised!
RECIPES & TRUSTED ADVICE FOR YOUR HEALTH
AUSTRALIAN
healthyfoodguide com au
Get MORE
SEPTEMBER 2020 $6.70 (incl
EXPERT ADVICE
GST)
36 FOREVER YOUNG: IS COLLAGEN THE

ELIXIR OF YOUTH? As collagen-enhanced
foods and supplements begin to crowd the market,
ENERGY Your 7-day meal
& exercise plan
HFG uncovers the facts — and evaluates the claims.
10ks
slimming
Low-FODMAP
Recipes to
your tummy
soothe
snac NEW SCIENCE
Eat to boost
your brain ON THE COVER
Easy chia
puds, p58
FOODS FOR
RADIANT SKIN
Glow from within!
Get more energy ... 16 Low-FODMAP recipes ... 50
MEALS with MIGUEL DIETITIAN
Eat to boost your brain ... 24 Foods for radiant skin ... 36
APPROVED
PLUS... Dad’s apple pie ● Is male menopause real? ● Shakshuka 3 ways
4 healthyfoodguide.com.au
cook fresh
44 SHAKE UP SHAKSHUKA
Three egg-cracking takes on an
old Mediterranean favourite
50 FODMAP-FRIENDLY
FOODS If you have a sensitive
tummy, you’ll love these recipes
58 LIGHT & FRUITY CHIA
PUDS Healthy chia seeds are
the base for four great puddings
62 5pm PANIC These fast and
easy dinners take your family‘s
tastebuds around the world
48
72 MAGIC OF MUSHROOMS
Chef Miguel waves his wand!
70
76 SHE‘S APPLES! Healthy apple
pie makeover to make Dad‘s day
shop easy
79 A TASTE OF ASIA Learn how
regulars
3 WELCOME
five different flavours deliciously 8 YOUR SAY
balance each other in Asian food
10 NEWS BITES
80 SHOPPING NEWS Replace
90 YOUR SPRING
onions with in-season leeks for
MEAL PLAN
a milder, sweeter taste
92 SUBSCRIPTION
82 HOW MUCH FIBRE IS IN SPECIAL OFFER
Subscribe
CEREAL? HFG’s best fibre-rich
94 HOW MUCH DO
picks to help protect your gut
I NEED TO EAT?
84 10 OF THE BEST LOW-KJ
SNACKS UNDER 600KJ Beat
96 REFERENCES
for your chance
the munchies with these heroes 98 ASK THE EXPERT
to WIN 1 of 7 $420
87 GET CRACKIN‘ WITH EGGS!
Ten ways to make an easy meal
99 RECIPE INDEX
Swiss Classic
with eggs — for any occasion knife sets
88 IS SUGAR HIDING IN YOUR Turn to p92
FOOD? Your guide to tracking to subscribe!
down excess added sugar

Why you can trust
AUSTRALIAN
EDITORIAL TEAM
Associate Publisher Andrea Duvall
Managing Editor Alison Kirkman
editor@healthyfoodguide.com.au Healthy Food Guide (HFG) We give unbiased opinions
Dietitian Caroline Trickey magazine is your complete and are not affiliated with
APD, BSc (Nutr & Diet) guide to healthy eating. any food manufacturers. All
Our recipes use easy-to-find, branded food in HFG has been
Art Director Nerida Shield
affordable ingredients. Cook approved by our dietitians.
Subeditor Dan Winter with HFG, and you’ll always Advertisers cannot influence
Digital Content Creator enjoy a nutritious meal. editorial content.
Stephanie Hinton
Contributors
Julz Beresford, Megan Cameron-Lee, Dixie
Elliott, Karen Fittall, Chrissy Freer, Sarah-
Jane Hallett, Michaela Le Compte, Vanessa You can trust our advice. All our Dietitians review all our
Levis, Liz Macri, Mark O’Meara, Kerrie Ray, health information is supported articles so that they’re always
Tracy Rutherford, John Paul Urizar by solid scientific evidence, accurate and up-to-date. We
not media fanfare. We smooth also publish our references
Contributing dietitians
out any confusion caused in the magazine and online at
Brad Brosnan, Melissa Meier by ‘pseudoscientists’. healthyfoodguide.com.au
ADVERTISING SALES
National Advertising Manager Every recipe in Healthy Food Guide is healthy
— Health & Food Titles cook fresh
Melissa Fernley, (02) 9901 6191 Our recipe writers work with
mfernley@nextmedia.com.au qualified dietitians to develop
FODMAP all our meals. A nutritional
Advertising Manager friendly foods
Do you have a sensitive stomach or s your tummy prone
to b oating? Try cutting down on FODMAP oods with analysis is provided for every
Bianca Rampal, (02) 9901 6327 our del cious low FODMAP recipes Easy on the wallet too!
WHAT ARE FODMAPS? FODMAPS are

a group of foods poorly digested by some people and
cause symptoms of i ritable bowel syndrome (IBS)
1 P eheat oven to 180°C Line a large baking tray
with baking paper Place potatoes in a microwave-
safe dish Cover microwave on high for 3 minu es
recipe. We test each meal
brampal@nextmedia.com.au
or until just tender Drain we l
twice to ensure it works and

2 Place potatoes zucchini and capsicum in a large
INDIAN ROASTED VEG FR TTATA bowl Sprinkle with turmeric and garam masala
Serves 4 Cost per serve $3 45 Hands-on time and drizzle wi h o ive o l Toss o combine Ar ange
15 min Cooking ime 40 min on prepared ray and bake for 20 minu es or unt l
gluten free vegetarian diabetes friendly golden and ender
3 Place spinach in a large heatproof bowl Cover
Advertising Manager (NZ)

350g baby potatoes cut into chunks with bo ling water for about 20 seconds hen drain
tastes great! Turn to p99 to

1 large zucchini cut into 1cm-thick rounds Refresh under cold running water squeeze out he
1 large red capsicum cut in o 2cm pieces excess water and d ain Coa sely chop
½ teaspoon ground turme ic 4 Reduce oven tempera u e to 160°C Line 16 x 26cm
1 easpoon ga am masala (base measurement) baking in with baking paper
1 ablespoon olive oil Whisk eggs and milk together in a large bowl S ir
120g baby spinach plus ex ra to serve through feta spinach chives and ch l i
8 eggs 5 Ar ange the roasted vegetables over the base of
Lucy Malcolmson, +6427 493 9521 read about our recipe badges.
¼ cup lactose-free mi k the prepared baking in Pour over egg mixture and
60g Danish fe a crumbled evenly dis ribute vegetables Bake for 20 minutes
2 ablespoons chopped f esh chives or un il golden and set Serve the frittata warm or
1 long g een ch lli deseeded finely chopped at oom emperature wi h ex ra spinach leaves
50 51
lucy@nextmedia.com.au
Production Manager Peter Ryman HIGH
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Food Guide #cookwithhfg
LETTER OF THE MONTH PRIZE

WORTH
Intriguing advice $49.95
Your article How strong are your bones? in the August issue
was so timely for me. Going out for some fresh air during
lockdown, I fell and broke my ankle. After having some tests,
I also discovered I was vitamin D deficient. So I was also
WIN!
intrigued by your article on how sunlight boosts vitamin D
in mushrooms – I will definitely give that a go! Sue Whiting
1 of 3
WORK
live well
Mushroom magic
I look forward to this magazine
windowsill
LUNCHES
Eat out healthily every month. I thoroughly enjoy microherbs
grow kits
Back to the 9–5 slog and forgotten what a healthy lunch
the information and amazing

looks like? Or perhaps you just want to buy a nutritious
takeaway a few times a week. HFG shows you how.
A s consumer demand for healthier eating

options increases, many restaurants and
cafes are offering more health-oriented 2
Consider your options
Investigate the menu at your local eating
venues to see how far each achieves the
recipes. Mushrooms are my

menus. But choosing nutritious food that you'll also nutritional balance set out in 1 opposite. You can
enjoy and that sustains you until dinner is not always check out the menus in person, or do the research
easy. Follow these steps and it can be! online, since most food outlets have a copy of
their menu, along with nutrition guides, on their
Did you
1
website. That way you can plan ahead. Cafes and
know? Learn how to structure a meal casual restaurants, while sometimes a little more
Some of the most A healthy mix of three key components will expensive, usually offer much healthier options
favourite vegetable and I love

balanced lunch options prevent you feeling hungry and fatigued: than fast-food outlets, where the majority of your
➜ Slow-release (low GI) carbohydrates such as meal is often deep-fried.
happen when you pick
Biome’s windowsill planter

wholegrain bread or pasta, brown rice, quinoa,
& choose from a salad
3
legumes or sweet potatoes, will fuel your brain
or sandwich bar to keep it focused throughout the afternoon. Ask for what you want
➜ Add some lean hunger-busting protein like Don’t be afraid to ask for changes to your
chicken, fish, egg, tofu or legumes (chickpeas, order. For example, if you know they are
beans or lentils) to help keep your blood sugar heavy-handed with margarine or mayo, ask for
any recipe with them — please

levels s able as the afternoon wears on less of it or none or healthier options such as
➜ Add a splash of colour by including vegies avocado or hoummos If it’s a salad ask for the
kit is designed to help you

or salad o give you hose crucial minerals dressing on the side and if the meal comes with
vitamins and gut friendly fi ling fibre that will hot chips avoid that temptation by asking for
help p event 3 30 itis roas ed veggies or salad ins ead And don’t be
The great news is hat the guide ines above easily tempted by combos where for a ittle bit more
transform in o many meal options sandwiches money you get a whole lot of ‘extras’ that you
give us more!
soups salads stir fries dhals curry or bur itos! don’t rea ly want or need!
28 29
grow restaurant-style
Hannah Scanlon microherbs in any home
Healthy takeaways [Ed] Hannah, you’re in luck! or urban landscape. Try
Thank you HFG for your article Celebrity chef Miguel Maestre basil, parsley and chives
on healthy work lunches! As a
Note: ‘Your say’ letters may be edited for length and content.
has shared two mouth-watering — it’s fun and easy. These
busy working mum, I always mushroom meals with us delicate greens are full
send the kids to school with a on page 72. of nutrition and flavour,
healthy meal, but often run out a delicious and beautiful
of time to make one for myself. accompaniment to many
Your page gave me lots of tips on meals. Makes a great gift!
what to look for when buying Taste the Visit biome.com.au
takeaway — so I can enjoy
guilt-free meals on the go.
magic! ❋ Congratulations to all of our
letter writers this month — who
K. Kearny have each won a Biome Mushroom
Kit grow pack valued at $65.90.
Have your say

at healthyfoodguide.com.au
and click WIN, or send to
Locked Bag 5555,
St Leonards NSW 1590
3 DAIRY
STORAGE HACKS
With more Aussies cooking and baking at home right now, we
have some handy tips for using up and storing dairy foods.
1 Did you know you can freeze milk? Just pour half
a cup out of the bottle before freezing to allow
for expansion. To use it, defrost in the fridge for
24 hours and give it a good shake.
2 Here’s a great cheese hack: Grate your cheese

odds and ends and add them to a container
in the freezer for the ultimate “melt mix” for
your toastie or pizza.
3 Freeze yoghurt in original containers or ice cube

trays. Use it frozen for thick smoothies or defrost
in the fridge for 24 hours and stir briskly before
using in other recipes.
FREEZING IT SAFELY
Label your freezer containers with a best before date:
MILK CHEESE YOGHURT
3 months 6 months 2 months
Once thawed, always consume within 3 days.
FOR MORE DAIRY TIPS, VISIT

DAIRY.COM.AU
what's new
newsbites
KEEP UP-TO-DATE WITH THE LATEST IN HEALTH AND FOOD NEWS.
Broc on!
A compound called ‘indole’ –
found in broccoli, cauliflower,
kale and Brussel sprouts – can
help prevent non-alcoholic
fatty liver disease and reduce
cancer risk by lowering fat
in liver cells. It’s time to
broc around the clock!
Hepatology, 2020
PORTION PERFECTION
Take the guesswork out of healthy portions with this handy guide!
a serve
muesli = ⅓–½
cup
10 to–12 meals is the number of go-to dishes the
average Aussie has in their cooking repertoire.
For some new inspo, check out the easy recipes
in 5pm Panic on page 62. Mars Food Australia, 2020
GLUTEN
FREE EXPO
online
With large gatherings
on hold this year, the
Gluten Free Expo
has moved online
at glutenfreeexpo.
com.au It has webinar
and video content
Vitamin K
from leading health
professionals, monthly
for king!
recipes, exhibitors’
links to click on, and
monthly featured
products and offers. Heard of Vitamin K?
Researchers found that
Wake up,
people with enough of
it were less likely to
die over a 13-year
muscles!
Regular exercise is key to stopping muscle
study than those with
low vitamin K levels.
Luckily the nutrient
decline that begins at 30, a Canadian study is easily sourced —
has found. Inactive muscle cells can be ‘woken in leafy greens and
up’ through periodic exercise, limiting the vegetable oils!
The American Journal of
cell death that leads to mus l l
Clinical Nutrition, 2020
Open Biology, 2020
‘Ava healthy Aussie cuppa

A native Australian tea is brewing up to take on the world, says
grower Australian Native Products. With more than 10 different
antioxidants and anti-inflammatory compounds, lemon myrtle
tea has similar antioxidant properties to black tea — without
the caffeine. Australian Food News, 2020

what's new
newsbites
WINNER-WINNER!
If you’ve started walking or cycling more lately,
your higher body energy needs could lead
to an increase in food production-related
emissions. The good news is that by reducing
your meat consumption and shifting your
eating towards more veg, legumes, whole
grains and fruit, you will be boosting your
health and the environment.
Scientific Reports, 2020
80%
of end-of-aisle displays in our
supermarkets contain unhealthy items,
BOOK OF THE MONTH
a Deakin University survey of 104

stores throughout Victoria has found.
That means it pays to be especially on
your guard when you’re turning
that trolley round the aisle.
Deliciously Ella
Inside our Supermarkets:
Australia 2020
Quick & Easy
Ella Mills
(Hatchette Australia, $34.99)
Ella Mills shares more
than 100 simple, speedy
This tribe’s got your back vegan recipes to help
Although the Hazda tribe in Tanzania are sedentary incorporate plant-based
for up to 9–10 hours a day — about the same as in the cuisine into your life.
West — they don’t have the same chronic sedentary- Check out the book’s
related diseases we do. Californian researchers think delicious breakfasts,
it’s due to the way they sit: by squatting or kneeling. lunches, 10 and
If you’re not up to squatting, try our (much easier) 20-minute meals, batch
wall sit (at left) during your next workout. cooking — and the
University of Southern California, 2020 vegan sweet section.
Once an Aussie
swag bag…
A non-toxic, enviro-friendly food and produce
bag for fridge storage, The Swag has been
designed to keep fruit, veg and leafy greens
fresh for longer — saving on cash and trips to
the supermarket. It’s 100 per compostable,
machine-washable — and created in Australia.
Pick up the pace

Visit theswag.com.au
If you do your 10,000 steps a day,

congratulations — but just picking up the
pace can really boost aerobic capacity too. Sweet
A very brisk 3–minute walk, followed by
a slightly more moderate 3–minute walk enough
(repeated for up to 50 minutes a week)
delivers real health benefits — and helps
to keep you motivated too.
already!
A 20–year study has
Mayo Clinic Proceedings, 2019 linked excessive sugar
consumption to larger
fat deposits around the
heart and abdomen
SMART SWAP — but suggests an

easy way to avoid this.
Swap low-fat sour cream for plain yoghurt — and slash the kilojoules. “Have water instead
of sugary drinks and
choose healthier
vs
snacks over foods rich
in added sugar like
cakes,” the study says.
“Check added sugar in
SAVE 139kJ
what you’re buying —
(33cal)
ingredients like syrups,
3g sat fat
1 dollop (26g) 1 dollop (26g) glucose, fructose,
low-fat sour cream low-fat plain yoghurt sucrose and maltose.”
237kJ (56cal) 98kJ (23cal) European Journal of
3.4g sat fat 0.4g sat fat Preventative Cardiology, 2020

live WELL
kickstart your workout | the gut-brain connection | foods to fight ageing
Bake you day!

Many of us have used the
recent extra time at home
to create delicious baked
goods. But ‘extras’ can mean
extra kilos. Try HFG’s easy
baking tips to help keep
things light ‘n’ healthy:
● Swap half your white flour
for wholemeal flour (higher

fibre means you’ll eat less).
● Use one-third less sugar
in sugary cake and biscuit

recipes, or replace some
with fruit purée or dates.
Source: MorningStar Farms, 2020. Photo: iStock.
● Choose macadamia oil
(for its healthy monounsat-

urated fat) in place of other
oils — or even butter. (You
can swap 150g butter for
100ml macadamia oil.)
● Use baking recipes that
contain fruit, vegetables

and oats, and are naturally
sweetened with dried or
fresh fruit.

A
15%
u stra li a ns meet the
of
engthening
muscle- str
activity
& physical
set out by
guidelines
ment
the govern
live well
P
erhaps you got out of
condition during the
lockdown, your GP
recommends you exercise
GET
more, or you’ve had a recent
health scare. Or maybe your
family’s been nagging you to
get off the couch, or you’ve
decided yourself it’s time to
lose some weight.
BACK
How do you acquire the
motivation, time and resources
to get fit, particularly if you
haven’t exercised in a while?
How do you choose the best
into
type of exercise? And do you
need a health check before
you start? Read on…
As the weather warms up, it’s a great time

to dust off your walking shoes and get
moving again. But if you’re not in shape,
SHAPE
don’t worry. Here’s how to get started.
Story by Andrew Lavender, Lecturer,

School of Physiotherapy and Exercise
Science, Curtin University. Source: The
Conversation, the conversation.com

REMOVING
BARRIERS TO
EXERCISE
1
MOTIVATE OVERCOME
2 3
USE YOUR
YOURSELF ‘LACK OF TIME’ ‘HUMAN
Understanding the effect Finding the time and RESOURCES’
that a sedentary lifestyle effort to fit exercise into You don’t need to join a
has on your health often your daily routine is gym with a lot of fancy
only occurs after a serious challenging. We know equipment to get fit. There
event, such as hearing bad being ‘time poor’ is a are many YouTube videos
news from your doctor. common reason people offering safe routines you
For some people, that’s use for not exercising. can follow, and you can
often enough motivation And many of us, such as adjust as you get fitter.
to get started. Surviving a office workers, or vehicle You don’t need special
serious illness related to and machine operators, equipment to exercise at
an inactive lifestyle — like a have low activity levels at home. Many exercises —
heart attack or stroke — can work, and don’t feel like including squats, push-ups
also be frightening enough exercising after a long day. and sit-ups — don’t need
to motivate many. One way to get around special hardware. And
However, if you haven’t these barriers could be to rather than improving
exercised for several years, attend a group exercise muscle strength with
or haven’t exercised before, session or join a sports club. weights at the gym, you
it’s a good idea to book If you find exercise boring, can fill milk bottles with
a health check with your encourage a friend to join water instead.
GP before you start. Then, you, or join an exercise Or you could simply
to stay motivated enough group to make it more walk, jog, hike or swim,
to stick with your chosen enjoyable. If you played with no special equipment
exercise program, monitor a sport in your youth, necessary!
your training or fitness level getting back into it might
— and set some achievable, be an option. An ‘exercise
measurable goals so you buddy‘, or teammates to
can assess your progress. support you, gives a sense
of commitment. You have
to turn up — and will be
challenged if you don‘t!
live well
❋ You might be thinking

about starting off with
aerobic exercise, such
as a cardio workout, walking,
jogging, swimming or cycling.
When we perform aerobic
exercises like these, our heart
rate increases along with our
breathing rate and depth. This is
because these types of exercise
require oxygen to provide
energy to keep going.
If you are not used to this
type of exercise, your body is
inefficient at using the oxygen
you breathe to generate energy
for your ‘skeletal’ muscles. That’s
why when you start an exercise
program you huff and puff more,
YOU’LL
get tired quickly, and may not
finish the exercise. But if you
keep exercising regularly, your
body becomes more efficient at
HUFF
using oxygen and you become
better at generating enough
energy for your muscles to work.
& PUFF
Over weeks of regular exercise,
the number and efficiency of
your body’s mini-powerhouses
(mitochondria) increase in each
...at first!
cell. This increases the energy
they can supply to the muscles,
so exercising becomes easier
and we recover faster from each
session.
That’s why it’s important to
continue and to repeat exercise
sessions, even after a shaky start
or a few set-backs. Yes, it can
be a big challenge, but aerobic
exercise gets easier over time as
the body gets used to providing
the energy it needs.

live well
Try yoga &
stretches
Yoga is a great way to start an
THE RIGHT DIET HELPS exercise program, and you can
POWER YOU ALONG perform it at various levels of
intensity. Stretching helps improve
Maintaining a healthy diet in the long term
flexibility and strength, while yoga
is a crucial part of any fitness routine. It
also zones in on breathing and
doesn’t just help you lose weight: it can
relaxation through meditation.
also provide the right type of fuel to help
Yoga, like other forms of exercise,
power your new exercise program.
will be challenging to begin with. But
Getting plenty of fibre from fruit,
it gets easier over the weeks as your
vegetables and whole grains will help
body adapts. So, be persistent and
you to reduce weight and to keep it
make the exercise part of your routine,
off while exercising.
with at least three sessions of up to
Sugar, especially the type found in fizzy
one hour every week.
drinks and sweets, is low in nutrients and
At the start, you may get sore
should be treated warily. Similarly, cut
muscles. This can be uncomfortable,
down on the refined carbohydrates in
but the soreness goes away after
foods like white breads and rice, sugary
about a week. You can reduce it by
cereals and refined pasta, which have had
starting with low-intensity movements,
much of their fibre removed. Replace them
building gradually over the first month.
with wholemeal breads, brown rice, oats,
Once your muscles become used to
carrots or potatoes.
the new movements, the soreness will
It’s best to avoid fad diets, which tend
be minimal as you progress.
to be restrictive and difficult to maintain.
They can lead to a yo-yo effect where you
lose weight, only for it to return.
fibre TOP FOODS FOR FUEL

rich! LOW-FAT
YOGHURT
POTATOES
CARROTS
ORANGES
OATS
And the
best news is…
We know being overweight or obese
has detrimental effects on the heart,
bones, joints and other organs like
the pancreas, which regulates blood
glucose (sugar) levels. Obesity can
also affect brain health and is linked
to poor cognition. The good news
is that regular exercise can help
reduce these negative effects.
Fuel your
workout with our
7-day meal plan
on page 90
OK, are
you ready? Let'sgo!
WATCH YOUR JOINTS
To avoid pain to the knee and other joints
if you‘re obese or overweight, try gentle
exercise or swimming before taking on Once you’ve decided to start exercising, and had
anything more vigorous. If you are carrying a medical check if needed, start slowly, and build
excess weight, taking up exercise can place up your exercise routine over weeks and months.
great strain on your joints, particularly the Getting fit calls for different approaches for
articulating surface — the cartilage surface different people, so find out what works for you.
of bones that are in contact with each other. The important thing is to make it part of your lifestyle.
Hips, knees and ankles can become inflamed Increase the intensity and frequency of your exercise
and painful. gradually. Try starting with 20-minute-plus sessions,
So include exercise that reduces weight three times a week, before moving to longer, more
bearing, such as exercise in water or using a intense, and more frequent sessions if you choose.
Photos: iStock.
stationary exercise bike or rowing machine. Make your exercise interesting and enjoyable,
Once you’ve lost weight and cardiovascular perhaps by working out with a friend or group. Set
function improves, you can add more walking some achievable goals, try to stick to them — and
or jogging to your exercise program. don’t give up if you have a setback.

GUT HEALTH
MICROBIOME SUPPORT
BLOATING OR CONSTIPATED?
INDIGESTION AND HEARTBURN?
FOOD INTOLERANCE? FODMAP?
If you suffer from any of these issues, you’d
obviously be seeking an Australian natural product
that nourishes the full length of the colon, including
the hind gut.
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processing method to remove the sucrose, Kfibre™
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live well
WORKOUT
I’ve started a walking QUESTIONS
ANSWERED
routine and my
knees keep hurting.
Should I stop?
When you start a new routine, We asked fitness experts to set the
a little pain is quite common. If it
persists, you should talk to your record straight on some common
doctor. Change one aspect of exercise conundrums.
your program a week to minimise
stress on your joints and injury,
suggests personal trainer Larysa Cardio makes me queasy. Am I that unfit?
DiDio. “Pick either frequency, The good news is it’s not your fitness level. High-intensity exercise
intensity or duration to make causes blood to be diverted from organs such as the stomach to
your program harder,” she says. the muscles. “A common culprit is eating food too soon before
“For example, if you decide to your workout (or too much food),” explains Tahnee Donkin,
pick up your workout by doing national personal training manager at Fitness First.
an extra day or two, don’t go
faster, or at a steeper incline.”
The solution “I recommend having a light snack about an hour
before a workout so you’re adequately fuelled, but not full.”
The solution “Next time

your knees feel sore (or, better
still, before they start hurting),
do these two quick and easy Will weights make me bulky?
stretches,” Larysa says. Generally, they do the opposite. “Weight training
HAMSTRING STRETCH Place builds lean muscle, and lean muscle increases your
an extended leg on a slightly metabolism, which burns fat faster,” Tahnee explains.
elevated surface (like a footpath As a result, it will tighten and tone your body all over.
kerb) and reach your opposite
arm to your knee or ankle. Hold
The solution If you’re new to weight training,
Tahnee suggests trying a BodyPump class or Freestyle
the pose for 10 to 15 seconds, Group Training.
then repeat on the other side.
QUADRICEP STRETCH
Standing straight, bend your
knee and grab the top of your
foot behind you, then gently
I’m sore the next day. Should I
pull your heel towards your still work out?
bottom. Keep your chest up Microscopic tears in the muscle tissue are most likely
the whole time. Hold for about the cause — and will result in muscle growth.
10–15 seconds and then repeat
on the other side.
The solution Ease off the strength training for
a day or two. “The best way to go is active recovery,
such as stretching, yoga or walking,” Tahnee says.

live well
NEW SCIENCE
food for
THOUGHT
THE GUT–BRAIN
CONNECTION
New research shows your gut plays an
even bigger role in brain health than first
thought. Karen Fittall shows why your
gut — and what you eat — is so important.
W
hen you think ‘brain food’, you probably
think oily fish, antioxidant-rich berries
and even dark chocolate. And you’re
not wrong. Research has linked all of these foods,
or at least specific nutrients within them, to better
brain health in some shape or form.
But it turns out there’s another way that you can
eat to benefit your brain — and that’s by putting
plenty of gut-health-friendly foods on your plate.
A gut feeling
The link between the gut and
brain health isn’t new. Previous
research has shown gut health
affects mood, and that there’s
a link between specific gut
bacteria and a lower risk of
anxiety, stress-related symptoms
and depression.
One reason is that the gut,
which is home to hundreds of
millions of neurons and about
25 neurotransmitters, sends
messages to the brain.
Until now, most of the focus
on the gut-health/brain-health
connection has centred on the
1.5kg of bacteria that live in
your gut — and for good reason.
As well as being able to send
messages to the brain all on their Why gut
own, bacteria also play a role mucus matters
in the production of your gut’s Gut or intestinal mucus is
‘neurotransmitters’ to the brain. mucus that lines the digestive
However, new research by tract, acting as a physical barrier
Melbourne’s RMIT University to contain the gut’s bacteria.
has revealed there’s a brand “Mucus is a critical protective
new connection between your layer that helps balance good Pe m,
digestive system and your brain’s and bad bacteria in your gut,” Pa se,
health. It’s called gut mucus, and says senior author of the new
looking after it might help protect gut-brain study, Associate multiple sclerosis
you against some serious, yet Professor Elisa Hill-Yardin have different types
common, neurodegenerative from RMIT University. of bacteria in their gut
diseases. Her research found that, as mucus compared with
well as being the body’s first other people, and
Text: Karen Fittall. Photos: iStock.
line of defence against ‘bad’ different amounts of

gut bacteria, the mucus might both good and
also play a role in protecting bad bacteria.
against diseases of the brain.

live well
The ne ain link

focuses second
brain‘ — the gut
The gut-brain connection

What is the connection between gut
mucus, brain health and brain-related
disease? Research shows that when
5%
your gut mucus isn’t in tip-top shape,
which can result from not eating enough
fibre, it contributes to something called
‘leaky gut’. This is where bacteria — and
f
ercentage o
That's the p other things — are able to penetrate the
t the daily
us who mee gut’s lining. This can cause systemic
rget that
fruit & veg ta
inflammation, where the body’s immune
althy gut system stays permanently on alert,
supports he which contributes to the development
bacteria
of disease, including neurodegenerative
disorders.
In fact, research has implicated leaky gut
directly in diseases such as Alzheimer’s,
Parkinson’s and multiple sclerosis. One
explanation is that the inflammation that
leaky gut encourages damages the blood/
brain barrier — the brain’s defence against
disease-causing bugs and toxins that might
be circulating in the blood.
Associate Professor Hill-Yardin says the
RMIT-based research, as well as focusing
attention on reducing the risk of these
brain diseases, also shines new light on
something else.
“It’s a new gut-brain connection that
opens up fresh avenues for scientists to
explore, as we search for ways to better
treat disorders of the brain, by targeting
our ‘second brain’ — the gut.”
Feed your gut &
protect your brain
W ith your gut’s bacteria —
and its mucus lining — both
#
Five healthy ways to feed your gut...
1
playing a key role in brain health,
it pays to do what you can to look Eat plenty of prebiotics. Prebiotics stimulate
after them. Luckily, that can be as the growth and activity of good bacteria,
simple as putting specific foods including those that help ‘build’ gut mucus
on your plate — and it turns out while inhibiting the growth of bacteria that
both gut bacteria and mucus have counter gut mucus.
similar food ‘tastes’. What is a prebiotic? Basically, it’s just a type of
Bacteria and mucus work closely fibre — but not all fibre is prebiotic. Prebiotic fibres
together. In fact, bacteria can make can pass through the small intestine unscathed, so
or break just how healthy your gut they then serve as food for the good bacteria living
mucus is; likewise, gut mucus kills in your large intestine. Luckily a variety of foods from
certain types of bacteria, while the major food groups contain prebiotic fibres, so
acting as a valuable food source it’s not difficult to bump up your intake.
for other varieties.
➜ Vegetables ➜ Fruit ➜ Legumes ➜ Cereals ➜ Nuts

Asparagus, fennel, Watermelon, Lentils, kidney Oats, couscous, & seeds
green peas, grapefruit, beans, chickpeas, barley, rye bread Cashews and
sweetcorn, snow nectarines and baked beans and and pasta pistachio nuts
peas and anything white peaches, as edamame
from the onion well as dried fruit
family such as dates

live well
#
2
Strive for ‘two
and five‘. Eating two
serves of fruit and
at least five serves
of vegies every day is
recommended for general good
health — but it’s also a very smart
thing to do for your gut health.
Fruit and veg are rich sources of
polyphenols. These compounds
exert a positive impact on gut
bacteria, including encouraging
the growth of a specific bacteria
stain that help support strong,
healthy gut mucus.
Only one in 20 Australian adults
hits the recommended fruit and
vegetable target every day, so if
you’re not among them, it’s time Fruit & veg are rich
to turn that around.
sources of polyphenols
HFG tip #
to boost good gut bacteria
3
‘Eat the rainbow’ to get
the most benefits out of Put some fermented foods on your plate.
food for your gut and brain. This means consuming foods like kimchi
and sauerkraut. These will deliver a hit
of probiotics, which are live bacteria that
add to and mingle with the population of
bacteria already living in your gut. Probiotics help
to restore the gut’s ‘good’ versus ‘bad’ bacterial
balance. Specific probiotic strains, including ones
from the lactobacillus family, also help bacteria
bind to gut mucus, which is an important aspect
of gut health.
HFG tip
Fermented foods such as sauerkraut — as
long as they’re naturally fermented — contain
lactobacillus strains and are your best go-to
option. Shelf-stable products, by contrast, are
preserved using vinegar, not by fermentation.
# 5
Go slow on drinking
alcohol. The impact
alcohol has on gut
4
health isn’t 100 per
Don’t eat too much fat. Diets high in fat cent clearcut just
promote the growth of harmful species yet. Some research shows that
of gut bacteria, and reduce the diversity certain types of alcohol — like
of the strains that live in the gut too. And red wine — may actually improve
you don’t want that: research also shows the diversity of gut bacteria.
people who have a larger variety of bacteria living However other studies show
in their digestive systems have a lower risk of a alcohol inhibits the growth of
range of health problems. Plus, eating too much gut-mucus-friendly types of
fat may also reduce the abundance of that same bacteria. The general consensus
type of gut-mucus-promoting bacteria that all that is there isn’t a definite answer
fruit and veg you’re eating helps to flourish. one way or the other. So if you
tip
do drink alcohol, enjoy it in
HFG moderation. Don’t have any

more than 10 standard drinks
Choose leaner cuts of meat and reduced-fat per week, and no more than
dairy foods. And if you buy any processed four standard drinks on any
or packaged foods, try to pick products that single day.
contain less than 3g of saturated fat per 100g.
enefits
Bbeyond
Your grey matter isn’t the only thing that will
benefit when you eat in a gut-health-friendly
way. Boosting the quality of both the bacteria
and the mucus that live in your gut delivers
brain and mental health benefits — but other
the brain perks are equally enticing. These include a

lower risk of heart disease and of diabetes,
a better night’s sleep, and a healthier, more
robust immune system. You might even find
it easier to lose weight, too!

Male
menopause
MYTH or
REALITY
20-30
years is the a
ge
an‘s
at which a m
levels
testosterone
peak
will typically
live well
Most of us have heard of menopause muscles, plus overall good health.

Testosterone levels can also affect
— but can men go through a ‘change mood and libido.
of life’ too? You might be surprised! However diabetes, high blood
pressure or thyroid problems can
B
oth men and women go through natural all affect testosterone production,
hormonal changes over their lifetime. While as can taking medications such as
women experience a relatively abrupt drop glucocorticoids and a range of
in oestrogen and progesterone levels during other steroids.
menopause around their early 50s, testosterone The controversy surrounding
levels will generally peak in men when they’re in the low testosterone debate
their 20s and gradually decline with age. is that, regardless of his age, a
Unlike women, men can continue to reproduce man’s general health influences
well into their senior years. This is where terms his testosterone levels. Being
such as ‘male menopause’ or ‘manopause’, can overweight, stressed or sleep
be misleading. While menopause is a natural and deprived can cause low levels
inevitable process for ageing women, a reduction of testosterone. In fact, some
of testosterone production isn’t necessarily a life- doctors disagree that age is the
changing event for men — and doesn’t necessarily primary cause of testosterone
happen to every ageing man. deficiency, calling the idea a
myth. What we do know is that
What is manopause & who gets it? obesity appears to be the most
If a man’s testes aren’t making enough testosterone significant health factor that is
for his body to function normally, the condition is associated with the lowering of
known as testosterone deficiency, andropause, testosterone — more so than the
manopause or ‘low T’. effects of ageing, or indeed any
Photos: iStock. Text: Brad Brosnan. Additional words: Dan Winter
Testosterone is one of the most important male other factor.

sex hormones, or androgens. Men need it for normal
reproductive function, growth of strong bones and
Symptoms of
low testosterone
➜ Low energy levels
➜ Depressed mood
➜ Decreased physical performance
➜ Reduced muscle bulk and strength
➜ Increased body mass index (BMI)
and body fat
➜ Sleep disturbance

Is low testosterone
PREVENTABLE?
Once it is accepted declining testosterone isn’t an inevitable,
age-related process, men can alleviate ‘manopause’ symptoms
through simple diet, exercise and lifestyle tweaks.
Sleep
Men who sleep less or have poor sleep quality are
more likely to have low testosterone than men who
sleep longer. Aim for at least seven-to-eight hours a
night. For better sleep quality, stick to caffeine-free
drinks after midday, and minimise blue light from
electronic devices at least one hour before sleep.
Alcohol Exercise
Alcohol consumption Interestingly, endurance
directly reduces levels workouts for iron man
of testosterone output. events and marathon
If you can’t quit alcohol runs lower testosterone
altogether, try to cut your production, whereas short,
intake — and maintain a intense interval workouts
healthy diet and exercise boost it. So too do one-
routine to keep hormone hour running or cycling
levels balanced. Alcohol sessions, or resistance
can have a cumulative weight training. Consistency
effect on testosterone is the key. Keep training
levels too, so try to have sessions short but intense,
as many alcohol-free days and keep them up for at
as possible. The Australian least eight weeks. Heavy
Guidelines recommend weight lifting, such as
no more than 10 standard three-to-five repetitions,
drinks per week, plus at with three minutes rest in
least two alcohol-free between, helps release
days every week. higher testosterone.
live well
Body composition Diet

A high body-fat percentage can disrupt hormones There isn’t enough
such as testosterone and hamper men’s ability evidence to suggest
to gain muscle. Aim to decrease body fat, and to specific foods boost
increase muscle mass through healthy diet and testosterone levels, but
exercise. Waist circumference is a good belly fat we know a nutritious,
indicator in men — the ideal is around 94cm or balanced diet is key to
less. A waist of 102cm or more indicates a greatly overall good health. By
increased risk of chronic disease. including whole foods
(those recognisable
in their natural state)
in each of your meals,
and limiting highly
processed and refined
food and drinks, you
can help lower energy
intake and maintain a
healthy weight. It is
possible to have too
much of a good thing,
however, so watching
your portions is key.
94cm
is the ideal
waist
circumfere
nce for me
to aim for to n
help fight
low testoste
rone
levels
Stress
High levels of the stress hormone cortisol are linked
with low testosterone. Meditation or progressive
muscle relaxation can be a great stress-buster. It’s
important to take time to relax and unwind each
day — and even a quick 20-minute walk at lunch,
or before or after work, can make a big difference.

live well
Can low testosterone What should I do?

be treated? While conditions such as hypogonadism are real,
Treatments are available for it’s clear androgen deficiency can be influenced
clinically low testosterone, by ill health and obesity. Plus, there’s evidence to
but testing and diagnosis can suggest it could even be preventable.
be problematic. Many of the Although men experience a natural decline in
symptoms can also be caused testosterone as they age, this alone should not be
by other health issues, and they enough to bring on manopausal symptoms. Being
can be experienced by men fit and active, eating well, reducing stress and,
with normal testosterone levels. most importantly, watching weight, will help keep
Hypogonadism — a condition hormone levels healthy and thriving at any age.
where the testicles do not Unless key symptoms are showing, testosterone
produce enough testosterone levels aren’t necessarily something to focus on too
— can cause clinical ‘red flag’ much. They are nevertheless a revealing marker for
symptoms (see below). In men’s health in general. And remember — doctors
those cases, a referral to an don’t bite. If you’re experiencing symptoms, have a
endocrinologist (a specialist chat to your GP about possible causes and remedies.
in hormone-related diseases)
can confirm the diagnosis. The
specialist can explore treatment
options, including testosterone
replacement therapy.
20% e rc e n tage men

‘s
When to visit the
is the p can
e levels
testo ste r o n
v e r 20 year
s doctor (red flags)
s e o
decrea age If you have the following conditions, a
after the visit to the doctor might be in order:
0
of 30–4
➜ Reduced libido and sexual activity
➜ Decreased or absent early
morning/spontaneous erections
➜ Erectile dysfunction
Stay fit & happy
AFTER 40!
Men’s bodies can begin to show signs of wear and tear generally
after they hit 40, juggling work, family and a sometimes unhealthy
lifestyle — but a lot can be done to change the trajectory.
In their 40s, men lose lean muscle For men in their 50s,
and can develop belly fat. High cholesterol, high getting into a pattern of regular check-ups and
blood pressure, insulin resistance and fatty liver screening tests is vital — just like booking in the car
are potential problems too. A good first step is to for a service. Cardio-vascular disease, cancer and
make a booking to take Medicare’s 45–49 year-olds diabetes are the conditions to start watching out
health check, which your GP can help you arrange. for in this decade. Research shows that for each
Bumping up fibre by eating more whole grains, centimetre a man’s waist expands, so does his risk
fruit and veg is another positive lifestyle change men of bowel cancer.
can make — and the more encouragement they can One way men can fight the battle of the bulge —
get from their partners, the better. and the risk of bowel cancer — is by filling up on
As the stresses and responsibilities of modern fibre-rich vegies, legumes, whole grains, fish and
life take their toll, it’s important to keep an eye out lean meats, which limits the tummy's room for
for signs of a mid-life crisis. Men are more likely to takeaways, pastries, hot chips, cakes, biscuits and
internalise their problems than women. Nearly one soft drinks.
in two Aussie men will experience a mental health And, to really target your bowel cancer risk, do
problem during their lives, so relaxing in a ‘man cave‘, the right thing and make sure you complete the
mind-clearing nature walks, or even talking time out free Faecal Occult Blood Test the Government
to meditate can all help. A visit to ruok.org.au could posts out every two years to Australians between
also be a life-changer. the ages of 50 and 74 years.

live well
FOREVER
YOUNG
Is COLLAGEN the
elixir of youth?
Many people seem to be going crazy for
collagen — mixing it into smoothies and
soups, eating collagen-enriched foods
and buying supplements. But is it really
the magic formula to turn back the clock?
HFG uncovers the facts.
I
f you believe all that you read, What is collagen?
collagen benefits your skin, Collagen is the most abundant protein in your
your joints, gut health, muscle body. Often called the body’s scaffolding,
growth, improves recovery after it provides strength, structure and elasticity
workouts, boosts your immune to connective tissue such as scars, tendons,
function and reduces the signs ligaments, skin and the lining of the digestive
of ageing. No wonder so many tract. It also supports muscles, bones and
people want to try it. Collagen teeth. Together with elastin, it keeps your
supplements have exploded in skin plump, elastic and wrinkle free. It is
popularity over the last few sometimes referred to as the glue that holds
years. But despite its popularity, the body together.
questions remain about how Your body makes its own collagen. But
well it works and how safe it is. as you age, production starts to slow down.
With research still in its early Reduced collagen in skin leads to wrinkles
stages, has the hype got ahead and an ‘aged’ look. It can also contribute to
of the evidence? digestive issues, stiff muscles and joint pain.
LOW COLLAGEN
alert!
Signs that your collagen
levels could be low include:
➜ Wrinkles and saggy skin
➜ Less flexible tendons

and ligaments
➜ Weakening muscles
➜ Joint pain or osteoarthritis,

due to worn cartilage
➜ Gastrointestinal problems,
due to thinning of the
lining in the digestive tract
Collagen makes up
about 75% of your skin's
Photos: iStock.
support structure

live well
What
supplements
are out there?
There are two types of supplements:
those containing collagen, and those
that aim to help your body produce it.
➜ COLLAGEN-CONTAINING
SUPPLEMENTS
These use collagen taken from animals’
Can you eat collagen connective tissue, their bone and cartilage.
to make collagen? Most of these supplements come in the
It’s currently not possible to know whether the form of collagen peptides, meaning the
collagen you consume will be used to produce collagen is ‘hydrolysed’ or broken down
collagen in your body. In fact, your body doesn‘t into smaller particles so it’s more easily
differentiate between the protein your receive from absorbed by the body. It ends up as a
collagen supplements, a steak, lentils, or any other white powder that can be flavoured or
source of protein you ingest. unflavoured … and poured into smoothies.
Like other proteins, collagen is made up of a chain
of amino acids. During digestion, your body breaks ➜ COLLAGEN-PROMOTING
protein down into individual amino acids. These then
SUPPLEMENTS
go into the amino acid ‘pool’ your body maintains,
These cater for those wanting plant-based
ready to be used wherever they’re needed most.
products to boost collagen production.
There is no way to control just where the protein
Each one contains its own special blend,
you eat ends up in your body. This means that when
with ingredients such as wheatgrass, goji
you take collagen supplements, it’s unlikely they will
berries, linseeds, green tea powder and
magically be directed to the part of the body you’re
turmeric, and most include probiotics.
wanting to benefit — for example, to plump up your
saggy skin, fix painful joints or aid bones.
Smoking damages collagen How can I
fibrils, causing the skin increase
my collagen?
to become wrinkled,
especially around the mouth
To maximise your body’s collagen-
producing powers, we suggest
you limit those lifestyle habits that
increase collagen breakdown, plus
boost your nutrient intake to help
your body make as much collagen
What the science says as it can. Some of the damaging
about supplements lifestyle habits to avoid are:
Collagen is now being extensively researched, with
a small but growing body of evidence suggesting
➜ Smoking, excessive alcohol
consumption and poor diet
it can improve skin and reduce joint pain. However,
many studies show that only small improvements are ➜ High stress: unmanaged
usually gained, with the benefits likely to wear off stress can hasten the ageing process
once people stop taking the supplements.
➜ Sun exposure can lead to
The bottom line is that while some studies show
dry and sagging skin
collagen supplements are beneficial, others don’t —
so we can’t say with any certainty that it’s the miracle ➜ Burnt meat: research has
cure-all being heralded. However, there appears to suggested it can speed collagen
be no harm in trying them — other than cost. loss from skin
QUICK FACTS ABOUT COLLAGEN
1 2 3
Where does What foods contain Is there vegetarian or
collagen come from? collagen? vegan collagen?
Your body naturally Dietary collagen is Not at the moment,
makes collagen. found in animal parts, because plants don’t
particularly in tendons, contain collagen.
ligaments, cartilage,
skin and bones.

live well
FOODS TO
BOOST COLLAGEN
For glowing skin and a supple body, these foods will
give you the best chance to produce collagen naturally.
Vitamin C
Citrus, red capsicums, tomatoes,
broccoli, strawberries and
kiwifruit are all high in
vitamin C, which plays a big
role in collagen production
and helps to protect cells
from early ageing.
Protein
Beef, chicken, fish, seafood,
lentils, beans, chickpeas, eggs,
and dairy products are protein-
rich foods which help to build
collagen. The zinc and copper
found in many of these foods
play vital supporting roles.
Water
Drink plenty of water each
day. Alcohol, as well as Collagen
excessive tea and coffee,
can dehydrate your skin. production
Collagen in food slows down in
If you’re a meat eater, use cuts your late 20s
that are still on the bone, like
lamb shanks, to make casseroles & early 30s
and other dishes that require
long, slow cooking.
Smart Eating
Tailored nutrition advice from an
Accredited Practising Dietitian
Your health is important, trust an Accredited

Find your
Practising Dietitian
local APD
There is no substitute for the radiance that comes
from true health, or the individualised nutrition
advice an Accredited Practising Dietitian (APD) can
give you.
APDs are the only nutrition professionals
recognised by the Australian Government and
Medicare. For advice and recipes from APDs, head ŝĞƟƟĂŶƐƵƐƚƌĂůŝĂĂŶĚƚŚĞĂƐƐŽĐŝĂƚĞĚůŽŐŽŝƐĂ
to dietitiansaustralia.org.au/smart-eating-for-you ƚƌĂĚĞŵĂƌŬŽĨƚŚĞŝĞƟƟĂŶƐƐƐŽĐŝĂƟŽŶŽĨƵƐƚƌĂůŝĂ
cook FRESH
learn how to ‘shakshuka‘ | low-FODMAP choices | Dad‘s apple pie
Roasted carrot &

quinoa salad with
grilled chicken
(See recipe on p57)
Bon appétit!
Introduce your tastebuds to
world flavours in 5pm Panic,
try our low-FODMAP recipes
for sensitive tummies, turn
your hand to healthy chia
puddings, and round things
off with a Father‘s Day apple
pie makeover. Bon appétit!
To make life easier, we’ve
done the healthy eating hard
yards for you! Every main
meal contains at least two
serves of vegies. Each dish
meets our dietitians’ criteria
to ensure it doesn’t contain
too much energy, saturated
fat, sugar or sodium. Recipes
all come with a nutritional
analysis, with the table on
page 94 showing how they
fit daily nutritional needs.
Our food writers work with qualified HIGH

dietitians to develop these recipes for PROTEIN
maximum health benefits. For more
about our recipe badges, see p99. gluten free dairy free diabetes friendly vegetarian
CHEESY POTATO, 1 Preheat oven to 200°C. Bring
CAULIFLOWER & a medium saucepan of water to
THYME SHAKSHUKA the boil over high heat. Add the
Serves 4 Cost per serve $1.95 potato. Cook for 10 minutes, or
Hands-on time 20 min until potato just tender, adding
Cooking time 12 min cauliflower halfway through the
diabetes friendly cooking time. Drain well.
gluten free vegetarian 2 Heat half of the olive oil in a
large non-stick frying pan over
500g potatoes, peeled, medium-high heat. Sauté onion,
cut into 2.5cm pieces garlic, cumin and 3 teaspoons
½ large cauliflower, cut into thyme for 4 minutes, or until the
small florets (about 500g) onion softens. Add corn, stock
2 tablespoons olive oil cube, potato, cauliflower and
1 brown onion, thinly sliced remaining oil to pan. Sauté for
3 garlic cloves, crushed 5–7 minutes, or until golden.
1 teaspoon ground cumin 3 Transfer the potato mixture
1 tablespoon fresh into four small baking dishes.
thyme leaves Sprinkle with cheese. Using the
300g can corn kernels, back of a spoon, make four
drained, rinsed indentations in potato mixture.
1 reduced-salt chicken Gently crack 1 egg into each
stock cube, crumbled indentation. Bake shakshuka for
¹⁄³ cup finely grated parmesan 12 minutes, or until egg whites
4 eggs have set but yolks are still soft.
1 tablespoon finely chopped 4 Serve sprinkled with chives
fresh chives and remaining thyme.
Sh a k e u p
shakshuka Like poached eggs? Then you’ll love our three
cracking takes on this Mediterranean favourite!
cook fresh
PER SERVE
1379kJ/328cal Sugars 8.4g
Protein 14.4g Fibre 9.1g
Total Fat 15.0g Sodium 389mg
Sat Fat 4.1g Calcium 181mg
Carbs 28.9g Iron 2.5mg

Tomato, chickpea
& feta shakshuka
(See recipe overleaf)
cook’sg, thigiph-fibre
in
This satisfy erves
ks in four s
dinner pac nd
ll of taste a
of veg , is fu t
table in jus
is on your
s
30 minute
cook fresh
Spinach,
caramelised
onion & lentil
shakshuka

cook fresh
TOMATO, CHICKPEA covered, for 6–8 minutes, or until 1 Heat oil in a large frying pan
& FETA SHAKSHUKA (p46) the egg whites have set, but the over medium-high heat. Cook
Serves 4 Cost per serve $2.50 yolks are still soft. onion, stirring, for 7–8 minutes.
Time to make 30 min 4 Sprinkle the shakshuka with feta Remove from pan.
diabetes friendly vegetarian and parsley, and serve with bread. 2 Meanwhile, cook broccolini
in a saucepan of boiling water
1 tablespoon olive oil for 2 minutes, or until just tender.
1 brown onion, finely chopped Drain. Refresh under cold water.
Recipes: Liz Macri. Photography: Vanessa Levis. Styling: Julz Beresford. Food prep: Tracy Rutherford.
PER SERVE
3 garlic cloves, crushed 3 Reheat the same frying pan
1 teaspoon ground cumin 1460kJ/348cal Sugars 9.1g over a medium heat. Cook the
1 teaspoon mild paprika Total Fat 14.2g Sodium 500mg garlic, the cumin, coriander and
¼ teaspoon dried chilli flakes Sat Fat 3.4g Calcium 194mg the ginger, stirring, for 1 minute.
1 x 400g can no-added-salt Add zucchini and 2 tablespoons
chickpeas, rinsed, drained of water. Cook, stirring, for about
1 x 800g can no-added-salt SPINACH, CARAMELISED 5 minutes, or until zucchini is just
chopped tomatoes ONION & LENTIL tender. Add the spinach, lentils,
75g chopped kale and baby SHAKSHUKA (p47) the broccolini and ¹⁄³ cup water.
spinach leaf mix Serves 4 Cost per serve $3.00 Sauté for 2–3 minutes, or until
4 eggs Time to make 30 min heated and the spinach wilts.
50g reduced-fat feta, crumbled diabetes friendly gluten free 4 Remove pan from heat. Using
2 tablespoons chopped fresh vegetarian the back of a spoon, make four
flat-leaf parsley indentations in the vegetable
4 slices wholegrain crusty 1 tablespoon olive oil mixture. Gently crack 1 egg into
bread, to serve 1 brown onion, sliced each indentation. Scatter over
1 bunch broccolini, trimmed, peas. Cook, partially covered, for
1 Heat the olive oil in a large stems halved lengthways 6–8 minutes, or until egg whites
non-stick frying pan set over 3 garlic cloves, thinly sliced have set but yolks are still soft.
medium-high heat. Sauté the 1 teaspoon ground cumin 5 Meanwhile, combine yoghurt
onion for 3–4 minutes, or until 1 teaspoon ground coriander and lemon juice in a small bowl.
softened. Add garlic, cumin, 1 tablespoon finely grated Season with pepper. Serve the
paprika, chilli and chickpeas. fresh ginger shakashuka drizzled with yoghurt
Cook, stirring, for 1 minute, or 2 zucchini, chopped mixture. Scatter with caramelised
until fragrant. 1 bunch English spinach, onion, chilli and mint.
2 Add the canned tomatoes and washed, chopped
bring to the boil. Reduce heat; 1 x 400g can no-added-salt HIGH
PROTEIN
simmer for 4–5 minutes, or until lentils, rinsed, drained
thickened slightly. Stir in kale and 4 eggs
spinach mix. Cook for 1 minute. ¹⁄³ cup frozen peas
PER SERVE
3 Remove pan from heat. Using 100g reduced-fat
the back of a spoon, make four Greek-style yoghurt 1232kJ/293cal Sugars 7.9g
indentations in tomato mixture. 2 teaspoons lemon juice Total Fat 11.2g Sodium 137mg
Gently crack 1 egg into each of 1 fresh long green chilli, sliced Sat Fat 2.3g Calcium 182mg
the indentations. Cook, partially Fresh mint leaves, to serve
cook fresh
HIGH
PROTEIN
PER SERVE
FODMAP
friendly foods
Recipes: Chrissy Freer. Photography: John Paul Urizar. Styling: Michaela Le Compte. Food Prep: Sarah-Jane Hallett.
Do you have a sensitive stomach, or is your tummy prone

to bloating? Try cutting down on ´FODMAP´ foods with
our delicious, low-FODMAP recipes. Easy on the wallet, too!
WHAT ARE FODMAPS? FODMAPS are 1 Preheat oven to 180°C. Line a large baking tray
a group of foods poorly digested by some people, and with baking paper. Place potatoes in a microwave-
cause symptoms of irritable bowel syndrome (IBS). safe dish. Cover, microwave on high for 3 minutes,
or until just tender. Drain well.
2 Place potatoes, zucchini and capsicum in a large
INDIAN ROASTED VEG FRITTATA bowl. Sprinkle with turmeric and garam masala,
Serves 4 Cost per serve $3.45 Hands-on time and drizzle with olive oil. Toss to combine. Arrange
15 min Cooking time 40 min on prepared tray and bake for 20 minutes, or until
gluten free vegetarian diabetes friendly golden and tender.
3 Place spinach in a large heatproof bowl. Cover
350g baby potatoes, cut into chunks with boiling water for about 20 seconds, then drain.
1 large zucchini, cut into 1cm-thick rounds Refresh under cold running water, squeeze out the
1 large red capsicum, cut into 2cm pieces excess water and drain. Coarsely chop.
½ teaspoon ground turmeric 4 Reduce oven temperature to 160°C. Line 16 x 26cm
1 teaspoon garam masala (base measurement) baking tin with baking paper.
1 tablespoon olive oil Whisk eggs and milk together in a large bowl. Stir
120g baby spinach, plus extra, to serve through feta, spinach, chives and chilli.
8 eggs 5 Arrange the roasted vegetables over the base of
¼ cup lactose-free milk the prepared baking tin. Pour over egg mixture and
60g Danish feta, crumbled evenly distribute vegetables. Bake for 20 minutes,
2 tablespoons chopped fresh chives or until golden and set. Serve the frittata warm or
1 long green chilli, deseeded, finely chopped at room temperature, with extra spinach leaves.

cook fresh
HFG tip
Some brands of
lactose-free yoghurt
can contain inulin,
which is high-
FODMAP, so always
check the label
HIGH
PROTEIN
PER SERVE
Protein 36.6g Fibre 12.9g Turkey & brown
Total Fat 22.2g Sodium 153mg rice burrito bowl
Sat Fat 6.8g Calcium 152mg (See recipe overleaf)
Charred vegetable
& beef skewers
with slaw
(See recipe p57)
HIGH
PROTEIN
PER SERVE

cook fresh
TURKEY & BROWN RICE STIR-FRIED PORK WITH RICE NOODLES,

BURRITO BOWL (p52) PEANUTS & CHOY SUM
Serves 4 Cost per serve $4.55 Time to make 30 min Serves 4 Cost per serve $4.90 Time to make 25 min
gluten free diabetes friendly gluten free dairy free diabetes friendly
500g lean turkey breast mince 200g dried rice stick noodles
2 teaspoons ground cumin 1 tablespoon no-added-salt-or-sugar
2 teaspoons ground paprika peanut butter
½-1 teaspoon dried chilli flakes 1 tablespoon gluten-free, reduced-salt tamari
1 tablespoon no-added-salt ¼ cup light coconut milk
tomato paste 2 teaspoons lime juice
3 large tomatoes, diced 1 teaspoon brown sugar
200g green beans, trimmed, chopped 400g lean pork fillet, thinly sliced
2 corn cobs, kernels removed 2 large carrots, peeled, cut into batons
1 large red capsicum, diced 250g green beans, trimmed, cut into 3cm lengths
1 large zucchini, diced 1 long red chilli, deseeded, thinly sliced,
2 cups steamed brown rice, to serve plus extra, to serve
½ cup lactose-free plain yoghurt 3cm piece fresh ginger, finely grated
Chopped fresh red chilli and 1 bunch choy sum, trimmed, cut into 5cm lengths
coriander leaves, to serve 2 tablespoons chopped unsalted roasted peanuts
1 Lightly spray a large saucepan with olive oil and 1 Place the noodles into a large heatproof bowl.
set over high heat. Cook mince, stirring to break up Cover with boiling water and set aside to soak for
lumps, for 5 minutes, or until browned. Add cumin, 5 minutes, or until softened. Drain. Combine peanut
the paprika and the chilli flakes and cook, stirring, butter, tamari, coconut milk, lime juice and sugar in
for 1 minute, or until fragrant. Add the tomato paste a small bowl until smooth. Set aside.
and cook, stirring, for 1 minute. Add tomatoes and 2 Lightly spray a large wok with olive oil and set it
¼ cup water; bring to the boil. Reduce the heat and over high heat. Stir-fry the pork, in two batches, for
simmer for 5 minutes. 2–3 minutes, or until golden. Transfer to a plate.
2 Add beans, corn, capsicum and zucchini to pan; 3 Return the wok to high heat and spray with a little
cook for 5 minutes, or until the vegetables are just more oil. Stir-fry carrot and beans for 2–3 minutes,
tender. Season with cracked black pepper. or until almost tender. Add chilli and ginger; stir-fry
3 Serve the turkey and vegetables on brown rice, for 30 seconds, or until fragrant. Add the choy sum
topped with yoghurt, chilli and coriander. and stir-fry for 1 minute, or until just wilted.
4 Return pork to wok with the reserved rice noodles
and peanut sauce. Stir-fry mixture for about 1 minute,
or until hot. Serve topped with chopped roasted
peanuts and extra chilli.
HFG tip
If you like tucking into
a good satay, then you
are going to love these
deliciously-filling
rice noodles
HIGH
PROTEIN
PER SERVE
Total Fat 11.8g Sodium 320mg Stir-fried pork
Sat Fat 2.8g Calcium 117mg with rice noodles,
Carbs 46.1g Iron 4.1mg peanuts & choy sum

cook fresh
Roasted carrot &

quinoa salad with
grilled chicken
HIGH
PROTEIN
PER SERVE
ROASTED CARROT & QUINOA CHARRED VEGETABLE &
SALAD WITH GRILLED CHICKEN BEEF SKEWERS WITH SLAW (p53)
Serves 4 Cost per serve $5.45 Hands-on time Serves 4 Cost per serve $6.25 Time to make 35 min
15 min Cooking time 30 min You will need 8 wooden or metal skewers, soaked in
gluten free dairy free diabetes friendly cold water for 10 minutes before using to prevent
burning during cooking.
2 bunches baby carrots, trimmed, gluten free diabetes friendly
scrubbed, halved if large
1 large eggplant, cut into 2cm pieces 1 tablespoon olive oil
2 teaspoons ground cumin 2 tablespoons lemon juice
1 teaspoon ground cinnamon 1 teaspoon dried oregano
¾ cup quinoa, rinsed, drained ½ teaspoon dried chilli flakes
200g green beans, trimmed, halved 500g lean rump steak, fat trimmed,
2 x 250g chicken breast fillets cut into 2cm pieces
2 navel oranges, 1 segmented, 1 juiced 1 large yellow capsicum, deseeded,
½ cup flat-leaf parsley leaves cut into 2cm pieces
1 tablespoon olive oil 2 small zucchini, cut into 1cm thick rounds
1 tablespoon red wine vinegar 200g grape tomatoes
½ small red or white cabbage, shredded
1 Preheat oven to 180°C. Line a large baking tray 2 large carrots, peeled, grated
with baking paper. Arrange carrots and eggplant 4 shallots, green tops only, thinly sliced
on prepared tray in a single layer. Sprinkle with ¼ cup lactose-free plain yoghurt (see HFG tip p52)
1 teaspoon cumin, ½ teaspoon cinnamon and then 2 cups steamed brown rice, to serve
lightly spray with olive oil. Bake for 30 minutes, or
until golden and tender. 1 Combine the olive oil, 1 tablespoon lemon juice,
2 Meanwhile, cook quinoa in a medium saucepan oregano and chilli in a shallow dish. Add beef and
of boiling water for 10 minutes, or until just tender. turn to coat. Cover and set aside for 10 minutes.
Drain, set aside. Boil, steam or microwave the green 2 Thread the beef, capsicum, zucchini and tomatoes,
beans until just tender. Drain. alternately on 8 skewers. Heat a large chargrill pan
3 Lightly spray a large non-stick frying pan with or barbecue hotplate over high heat. Cook skewers,
olive oil and set over medium-high heat. Cook the turning, for 5–6 minutes, or until the vegetables are
chicken for 4–5 minutes each side, or until golden tender and beef is cooked to your liking.
and cooked through. Transfer to a plate and set 3 Meanwhile, combine cabbage, carrot and shallots
aside for 5 minutes before thinly slicing. in a large bowl. Combine the yoghurt and remaining
4 Whisk the orange juice, olive oil, vinegar and the lemon juice. Add yoghurt dressing to slaw, toss to
remaining cumin and cinnamon in a small bowl until combine. Serve skewers with slaw and brown rice.
well combined. Combine quinoa, roasted vegetables,
beans, parsley and the orange segments in a large
bowl. Season with cracked black pepper. Serve the
salad topped with chicken and drizzled with the
orange dressing.

cook fresh
light
&fruity Keen to try chia
chia
seeds but not sure
where to start? Easy
chia puddings are
an ideal brekkie, or
puds
dessert, for spring!
COVER
RECIPE
BREKKIE
CHIA JARS
LAYERED CHOCOLATE,
RASPBERRY &
ALMOND PUDDINGS
ACAI & BERRY CHIA PUDDING
CHIA PUDDINGS BASE RECIPE
(See recipe overleaf) Serves 2 Cost per serve $0.85
Time to make 5 min, plus
overnight chilling
gluten free vegetarian
diabetes friendly
¼ cup white chia seeds

200ml milk of choice
(unsweetened almond,
coconut or skim)
1 teaspoon vanilla bean extract
2 teaspoons pure maple syrup
1 Combine the chia seeds, milk,

vanilla and maple syrup in a bowl
or airtight container and whisk to
combine. Cover and refrigerate
overnight, or for at least 5–6 hours,
until thickened.
MANGO, PASSIONFRUIT &

COCONUT CHIA PUDDINGS

cook fresh
cook’s tip
Make enough
Chia Pudding
Base Recipe (s
ee p59) for an
two pudding o y
ptions below
by doubling in
gredients &
storing covere
d in fridge
for 2–3 days
LAYERED CHOCOLATE, 1 Place the raspberries into a BREKKIE CHIA JARS (p58)
RASPBERRY & ALMOND medium-sized bowl and crush Serves 2 Cost per serve $2.40
PUDDINGS (p58) with a fork. Add one-third of Time to make 10 min
Serves 2 Cost per serve $2.60 the chia pudding base and stir gluten free vegetarian
Time to make 10 min until well combined to make the diabetes friendly
gluten free vegetarian raspberry layer. Add sifted cocoa
diabetes friendly powder and the maple syrup to 1 sliced frozen banana
remaining chia pudding base, 60g baby spinach
100g frozen raspberries, and stir until well combined to 2 teaspoons nut butter
slightly thawed make chocolate layer. ½ cup reduced-fat
1 quantity prepared chia 2 Layer raspberry and chocolate plain yoghurt
pudding base (see chia pudding mixtures, alternately, 1 quantity prepared chia
recipe p59) in two small glass jars or serving pudding base (see
3 teaspoons gluten-free pure bowls. Top with fresh raspberries recipe p59)
cocoa powder, sifted and almonds. Serve. Fresh berries, such as
2 teaspoons pure maple syrup blackberries, to serve
1 tablespoon chopped 2 teaspoons goji berries,
almonds, to serve to serve
1 Process or blend the banana,

spinach, nut butter and yoghurt
in a food processor or blender
until thick and creamy.
2 Divide the chia pudding base
between two small serving jars
or bowls. Top with the banana
mixture, fresh berries and goji
berries. Serve immediately.
HIGH HIGH
PROTEIN PROTEIN
PER SERVE PER SERVE

1032kJ/247cal Sugars 19.1g 1314kJ/314cal Sugars 25.3g
Protein 9.4g Fibre 12.7g Protein 15.3g Fibre 13.3g
Total Fat 10.7g Sodium 47mg Total Fat 11.4g Sodium 91mg
Sat Fat 2.0g Calcium 293mg Sat Fat 2.2g Calcium 442mg
Carbs 21.7g Iron 2.8mg Carbs 30.5g Iron 3.2mg
ACAI & BERRY
CHIA PUDDINGS (p59)
Serves 2 Cost per serve $2.70
Time to make 10 min
gluten free vegetarian
diabetes friendly
MANGO, PASSIONFRUIT &
1 quantity prepared chia COCONUT CHIA PUDS (p59)
pudding base (see Serves 2 Cost per serve $4.00
recipe p59) Time to make 10 min
50g frozen unsweetened acai gluten free vegetarian
purée, slightly thawed diabetes friendly
Recipes: Chrissy Freer. Photography: Mark O’Meara. Styling: Julz Beresford. Food prep: Kerrie Ray.
1 cup frozen mixed berries

2 tablespoons milk of choice 1 quantity prepared chia
1 teaspoon pure maple syrup pudding base (see
1 tablespoon puffed recipe p59)
millet, to serve 1 large fresh mango,
Fresh mixed berries, to serve peeled, diced
Pulp of 2 passionfruit
1 Divide the chia pudding base 1 tablespoon toasted
between two serving jars or bowls. flaked coconut
2 Process the acai, frozen berries,
milk and maple syrup until well 1 Layer chia pudding base and
combined, thick and creamy. Then mango, alternately, between two
spoon acai mixture over chia base small glass jars or bowls, before
and top with fresh berries and finishing with some mango.
puffed millet. Serve immediately. 2 Drizzle with passionfruit pulp
and sprinkle the puddings with
toasted coconut, to serve.
HIGH HIGH
PROTEIN PROTEIN
PER SERVE PER SERVE

890kJ/213cal Sugars 18.8g 1189kJ/284cal Sugars 32.8g
Protein 8.8g Fibre 10.6g Protein 9.5g Fibre 12.6g
Total Fat 7.9g Sodium 50mg Total Fat 8.8g Sodium 53mg
Sat Fat 1.7g Calcium 299mg Sat Fat 2.4g Calcium 266mg
Carbs 21.3g Iron 2.3mg Carbs 35.3g Iron 2.4mg

cook fresh
5pm
you’ll need …
SALMON FILLETS
panic! Take the family’s tastebuds

around the world with HFG’s
best-ever, satisfying meals —
FROZEN PEAS all ready in 30 minutes or less!
Monday
BAKED SALMON WITH CAULIFLOWER RICE
Recipe: Kerrie Ray. Photography: Mark O’Meara. Styling: Julz Beresford. Food prep: Kerrie Ray.
gluten free dairy free diabetes friendly
LEMON
4 x 120g skinless salmon fillets 2 Meanwhile, heat 1 tablespoon
2 teaspoons grated ginger of olive oil in a large wok or in a
2 teaspoons crushed garlic non-stick frying pan over medium
2 teaspoons chilli paste heat. Add ginger, garlic and chilli;
2 x 250g packets cauliflower cook 30 seconds. Add cauliflower
rice (see Cook’s tip) rice; stir-fry 2–3 minutes. Add the
CORIANDER 1 cup frozen peas peas and zucchini, cook mixture
1 medium zucchini, for 1–2 minutes.
spiralised 3 Stir through the coriander and
¼ cup chopped coriander mint. Add kale and fold through
¼ cup chopped mint until just wilted. Serve the baked
1 x 120g packet French baby salmon fillets with cauliflower
kale leaves rice and lemon wedges.
Lemon wedges, to serve
GARLIC HIGH
PROTEIN
1 Preheat oven to 160°C. Line

plus a large baking tray with baking
PER SERVE
+ ginger & chilli paste paper. Place fish on tray. Lightly 1553kJ/372cal Sugars 6.3g
+ cauliflower rice Protein 32.0g Fibre 8.2g
spray with olive oil and season Total Fat 21.4g Sodium 96mg
+ zucchini & kale
with cracked black pepper. Bake Sat Fat 4.0g Calcium 76mg
+ mint Carbs 8.2g Iron 3.5mg
for 15–18 minutes.
20
mins
cook’s tip
You can find cauliflower
rice in the bagged salad
and vegetable section
of your local
supermarket

cook fresh
25
mins
you’ll need…
Tuesday
SPICY SAUSAGE & BROCCOLINI PASTA
LINGUINE
325g linguine 2 Meanwhile, heat 1 tablespoon

450g extra-lean beef sausages of olive oil in a large non-stick
3 garlic cloves, crushed frying pan over a high heat.
¼ teaspoon dried chilli flakes Remove sausage mince from
2 bunches broccolini, casings. Cook, breaking up
coarsely chopped with a wooden spoon, for
½ cup frozen peas 6–8 minutes, or until browned. BEEF SAUSAGES
2 large zucchini, Add the garlic and chilli flakes.
thinly sliced Cook, stirring, for 1 minute.
¼ cup grated parmesan, 3 Add the broccolini, peas and
to serve zucchini to pan with ¹⁄³ cup of the
reserved cooking water. Cook
1 Cook the pasta in a large for 3–4 minutes, or until greens
saucepan of boiling water, are tender. Add pasta to the pan
following packet directions, with remaining cooking liquid. BROCCOLINI
until al dente. Drain, reserving Season mixture with cracked
²⁄³ cup of pasta cooking water. black pepper and toss to coat.
4 Divide the pasta among four
serving bowls and serve topped
with parmesan.
HIGH
PROTEIN ZUCCHINI
PER SERVE
Serve this flavoursome FROZEN PEAS
pasta dish with a side of plus

Recipe: Liz Macri.
+ garlic
leafy green salad + dried chilli flakes

+ parmesan

cook fresh
25
Wednesday mins
GINGER PORK & CASHEW STIR-FRY
Serves 4 Cost per serve $5.80 dairy free
500g thinly sliced pork

stir-fry strips
1 tablespoon finely grated
fresh ginger
800g fresh or frozen
stir-fry vegetables
(thawed if frozen)
¾ cup reduced-salt
chicken stock
¼ cup store-bought
plum sauce
¼ cup roasted cashews
1 x 450g packet
microwavable brown rice
3 shallots, thinly sliced
1 Combine pork and grated

ginger in a bowl; set aside.
2 Heat 1 tablespoon of olive
oil in a wok over high heat.
Stir-fry pork for 3–5 minutes,
or until browned and just
cooked through. Transfer
to a plate and set aside.
3 Return wok to heat; spray
with oil. Stir-fry vegetables,
adding stock and plum sauce,
for 2 minutes, or until sauce
thickens and vegetables are
tender. Return the pork to the
HIGH
wok with cashews and stir-fry PROTEIN
for 1 minute, or until heated
PER SERVE
through and coated in sauce.
4 Meanwhile, heat brown rice 2247kJ/538cal Sugars 17.4g
according to packet directions. Total Fat 9.8g Sodium 528mg
Serve pork stir-fry with rice and Sat Fat 2.5g Calcium 77mg
garnish with sliced shallots.
you’ll need …
PORK STRIPS
STIR-FRY VEGETABLES
PLUM SAUCE
CASHEWS
cook’s tip
Uncooked marinated
pork is suitable to
freeze and will keep
in the freezer for
1–3 months GINGER
plus
Recipe: Liz Macri.
+ chicken stock
+ microwavable
brown rice
+ shallots

20
mins
cook fresh
you’ll need …
RISONI
Thursday
LEMON PEPPER CHICKEN WITH RISONI ROCKET SALAD
CHICKEN THIGH
½ cup risoni (or other large non-stick frying pan over

small pasta shape) a medium-high heat. Cook the
6 skinless chicken thigh chicken for 5 minutes on each
fillets, halved side, or until fillets are golden CHERRY TOMATOES
2 tablespoons lemon and cooked right through.
pepper seasoning 3 Heat a small dry frying pan
2 lemons, halved over high heat. Place lemons,
120g baby rocket cut-side down, in pan. Cook for
1 x 250g punnet cherry 3 minutes, or until golden and
tomatoes, halved slightly softened.
2 Lebanese cucumbers, 4 Meanwhile, add the rocket,
halved lengthways, tomatoes and cucumber to the
chopped bowl with pasta. Drizzle mixture
50g reduced-fat feta, with 1 tablespoon of olive oil
crumbled and toss to combine. Crumble
over feta. Serve the chicken with
1 Cook the risoni in a large salad and lemon halves.
saucepan of boiling water, as
per packet directions, until al HIGH REDUCED-FAT FETA
PROTEIN
dente. Drain. Refresh under
PER SERVE plus
Recipes: Liz Macri.
cold water. Drain pasta again

and transfer to a large bowl. 2005kJ/480cal Sugars 5.4g + lemon pepper seasoning
Protein 47.8g Fibre 4.5g + lemons
2 Meanwhile, coat the chicken Total Fat 22.9g Sodium 882mg + baby rocket
thighs in the seasoning. Heat Sat Fat 6.0g Calcium 202mg
1 tablespoon of olive oil in a

cook fresh
you’ll need…
Who needs takeaway? This
chicken burger is full of
MINT
flavour & low on fat!
Friday
CHICKEN TENDERLOINS TANDOORI CHICKEN BURGERS
2 tablespoons tandoori paste 1 Combine tandoori paste and

¼ cup reduced-fat plain ¼ cup of yoghurt in a medium
yoghurt, plus extra ½ cup non-metallic bowl. Add chicken
8 chicken tenderloins tenderloins and toss to coat.
2 tablespoons mint leaves, 2 Heat 1 tablespoon of olive oil
TANDOORI PASTE finely chopped in a large non-stick frying pan
4 medium wholegrain over medium-high heat. Cook
rolls, halved the chicken, turning, for about
2 cups baby spinach 5–10 minutes, or until golden
1 medium Lebanese and cooked through.
cucumber, peeled 3 Combine remaining ½ cup of
into ribbons yoghurt and chopped mint in a
1 medium carrot, small bowl and spread over the
WHOLEGRAIN ROLLS
peeled into ribbons base of each roll. Top with baby
4 cups mixed salad spinach, cucumber, carrot and
leaves, to serve tandoori chicken, and the tops
Coriander leaves, of the rolls. Serve the burgers
to serve (optional) with mixed salad leaves and
coriander, if desired.
Recipe: Megan Cameron-Lee.
HIGH
YOGHURT PROTEIN
plus PER SERVE

+ baby spinach 1853kJ/443cal Sugars 10.1g
+ cucumber & carrot Protein 43.2g Fibre 8.7g
+ salad leaves Total Fat 13.6g Sodium 685mg
+ coriander Sat Fat 3.1g Calcium 273mg
20
mins

cook fresh
Mushroom sweet
potato gnocchi
cook’s toitap toes

Putting the p
ve or ricer
through a sie
g gnocchi
when makin
breaks down
the starch
For more healthy mushroom recipes

from Miguel Maestre, visit
australianmushrooms.com.au
magic of
mushrooms
Use mushrooms in MUSHROOM SWEET POTATO GNOCCHI
Serves 4 Cost per serve $4.20 Time to make 1 hour 30 min vegetarian
these clever takes
on two much-loved 2 medium sweet potatoes into a ball and cut it into four
classics — gnocchi 2 cups plain flour, even pieces. Roll each piece
and paella. Master plus extra, for dusting into a long sausage, each the
40g butter width of a finger.
mushroom chef 250g Swiss brown and 3 Cut the rolls of dough into
Miguel Maestre button mushrooms, 2cm pillows of gnocchi. Gently
shows you how. chopped into quarters toss each piece into some flour
2 tablespoons toasted on the work bench to ensure it’s
pine nuts (optional) dry. You can use a board or fork
10 sage leaves to press grooves into each piece
Juice of ½ lemon of gnocchi, if that look is desired.
¼ cup grated parmesan Meanwhile, bring a large pot of
water to the boil and add a little
1 Preheat oven to 200°C. Poke a salt. Then blanch the sweet potato
few holes in the sweet potatoes gnocchi in the boiling water until
with a fork. Bake the potatoes at they all float. Drain the gnocchi,
least 1 hour (on bed of rock salt, reserving some cooking water.
optional), or until tender and skin 4 Add a splash of olive oil and
starts to wrinkle. Peel the skin off a teaspoon of butter to a large
the potato while still warm, and frying pan over a high heat. Add
set potato aside to cool slightly. the quartered mushrooms, and
Using a wooden spoon, push the cook for a few minutes, or until
potato through a potato ricer or they are golden. Spoon out the
a fine sieve. mushrooms into a bowl.
2 Pile flour on kitchen bench 5 Using the same frying pan,
and make a well in the centre, now add the cooked gnocchi
then add the sweet potatoes. and sear until it becomes crispy.
Season the mixture with cracked Add the remaining butter, pine
PER SERVE
black pepper. Using your hands, nuts, sage and the mushrooms.
2359kJ/562cal Sugars 12.2 work the sweet potato into the Cook until the butter starts to
Total Fat 16.8g Sodium 161mg flour until fully combined. Keep brown. Then add lemon juice
Sat Fat 7.3g Calcium 170mg adding flour gradually until you and parmesan, and serve with
get a nice dry dough. Roll dough a side of salad.

cook fresh
Mushroom paella
a la Maestre
MUSHROOM PAELLA A LA MAESTRE
Serves 4 Cost per serve $5.20 Hands-on time 10 min
Cooking time 25 min vegetarian
250g field mushrooms, sliced 1 Make the sofrito: place all of

600ml mushroom stock the sofrito ingredients in a food
250g Spanish rice processor and process to a pesto
Chives, to garnish consistency.
2 button mushrooms, 2 Heat a 30cm frying pan or a
thinly sliced paella pan over high heat. Add
2 radishes, thinly sliced sofrito and cook 3–4 minutes, or
50g grated manchego cheese until tomatoes start to become
cook’s tuirpany
1 lemon, cut into wedges, juicy. Add the field mushrooms
to serve and mushroom stock, and bring
You can po to the boil.
ito into
leftover sofr
Sofrito sauce 3 Sprinkle in rice and reduce to a
s&
ice-cube tray 2 large ripe oxheart medium heat. Continue cooking
ter
freeze for la
tomatoes, chopped for about 16–18 minutes. Do not
2 large roasted red stir. When rice is tender and the
capsicums, from jar liquid has almost fully reduced,
3 portabella mushrooms, cook for a further 2 minutes to
ripped into pieces achieve ‘soccarrada’ (crust on
4 garlic cloves, peeled the bottom of the pan).
½ bunch fresh parsley 4 Season the mixture to taste
½ bunch chives with cracked black pepper and
1 tablespoon olive oil garnish with chives, thinly sliced
1 pinch saffron button mushrooms, radish and
1 tablespoon smoked paprika grated manchego cheese. Serve
the mushroom paella with lemon
wedges.
PER SERVE

cook fresh
She’s
apples!
Our lighter take on one of Australia’s iconic desserts will
make Dad’s day. (There may even be some left for you!)
APPLE PIE WITH WHOLEMEAL CHIA PASTRY 1 Make apple filling: Place apples and ¹⁄³ cup cold
Recipe: Liz Macri. Photography: John Paul Urizar. Styling: Michaela Le Compte. Food prep: Dixie Elliott.
Serves 8–10 Cost per serve $0.95 Hands-on time water in a large saucepan over high heat. Bring to
30 min, plus chilling Cooking time 45 min the boil. Reduce the heat to medium-low. Simmer,
covered, for 5–7 minutes, or until apples are tender.
1¹⁄³ cups wholemeal spelt flour Drain. Return apples to pan. Stir in sugar, cinnamon,
¹⁄³ cup almond meal lemon juice and sultanas. Set aside to cool.
1 tablespoon caster sugar 2 Meanwhile, to make pastry, place flour, almond
80g olive oil spread, meal, sugar and spread in a food processor and
chilled, chopped process until mixture resembles fine crumbs. Add
¼ cup white and black seeds, ¹⁄³ cup water and egg yolk. (Reserve the egg
chia seeds white.) Process until the dough just comes together.
1 egg, separated 3 Grease a 3cm-deep, 20cm (base) round glass or
ceramic pie dish.
Apple filling 4 Place two-thirds of the pastry between 2 sheets
1kg Granny Smith apples, of baking paper. Roll out until large enough to line
peeled, cored, cut into base and sides of dish. Line dish with pastry. Trim
thin wedges edges. Wrap trimmed edges and remaining pastry
2 tablespoons caster sugar in plastic wrap and refrigerate until needed. Freeze
½ teaspoon ground cinnamon pastry case for 15 minutes.
2 teaspoons lemon juice 5 Preheat oven to 160°C. Remove dish from freezer.
¼ cup sultanas Spoon in filling. Place the rest of pastry between
two sheets of baking paper. Roll out until large
# Cook with HFG

enough to cover dish. Cover the filling, press edges
together, trim excess.
Show us your style on @hfgaustralia 5 Make three cuts in the top for steam to escape.
Brush with the egg white. Bake the pie for about
40–45 minutes, or until golden. Serve warm.
HEFR’G
S DAY
a v
FATH
eo er
m
✓
Our healthier
version cuts
saturated fat by
a whopping 80%
PER SERVE
Our version Regular version
1033kJ/247cal 1465kJ/349cal
Protein 4.6g Protein 4.0g
Total Fat 9.3g Total Fat 18.3g ✓
Sat Fat 1.7g Sat Fat 10.6g Chia seeds
Carbs 33.5g Carbs 41.7g
help to boost
Sugars 20.8g Sugars 31.5g
gut-loving fibre
in this apple pie
Fibre 6.3g Fibre 4.0g
Sodium 39mg Sodium 165mg
Calcium 52mg Calcium 27mg
Iron 1.4mg Iron 1.0mg

PORRIDGE
WITH ADDED
LOVE. N
IO
NOT SUGAR.
ST
G GE
G SU
VI N
SER
Warm up well with Carman’s Porridge Sachets!

An excellent source of whole grain, high in fibre and
the perfect start to your morning.
shop EASY
high-fibre breakfast cereals | 10 best low-kJ snacks | hidden sugar in food
A taste of Asia
Asian cuisines often delight
because they balance five
tastes in one meal — sweet,
sour, bitter, salty and umami
(savory). Here’s how …
● Sweet comes from sugar,
mirin, honey, even coconut

cream — and helps control
heat or spiciness.
● Sour flavours derive from
acidic foods like lemon and

lime juice, rice vinegar and
tamarind. Their sharpness
cuts through fattiness.
● Salty sauces like fish, shrimp
paste and soy add flavour

in combination with a
salty taste. Use sparingly!
Text: Caroline Trickey. Photo: iStock.
● Bitter flavours provide
a pungent taste when

balanced with sweetness,
sourness and saltiness.
● Umami balances and ties
together the other four,

providing deliciousness.

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sho
hopp
ppiing news
HFGTIAN Our dietitian scours the shelves to find
the tastiest healthy foods in-store now!
DIETI VED
APPRO
Lovely leeks
Versatile leeks can replace onions
in most dishes, imparting a flavor
that’s milder and sweeter. They
can also help fight cancer and
heart disease — and are rich in
vitamin K to strengthen bones.
Choosing
Text: Caroline Trickey. Main photo: iStock. Recipe photos: Mark O’Meara and Melanie Jenkins.
The edible parts are the whiter
bottom and lighter green parts.
Look for leeks with a long white
base and large, fan-shaped
green leaves. Avoid very thick
leeks, as they can be woody.
Eat now! Washing

Grit can accumulate between
the layers of the leaves. Prepare
a leek by cutting the roots off,
LEEKS then cut it in half lengthwise.
Submerge it in lukewarm water,
and gently separate the leaves
to remove all the grit.
Cooking
The white part is what’s used
most, but the leaves are great
in stock! Leeks can be sautéed,
braised, grilled or baked. They’re
fantastic in soups, casseroles,
sauces, quiches, baked dishes,
as a vegie side dish, or stuffed.
Shelf Watch
New way to love veg!
The new Heinz Plant Proteinz
Creamy Coconut Pumpkin &
Chickpea Soup has a healthy
15g plant protein per serve.
ways with Per 330g serve: 1300kJ (310cal), 17.2g
LEEKS!
protein, 4.6g sat fat, 38.6g carbs, 6.9g
fibre, 810mg sodium
Kickstart your
morning
Uncle Tobys Oats Super Blends
Prebiotic Fibre Turmeric &
Coconut has a hint of turmeric
CREAMY MUSTARD &
LEEK CHICKEN WITH and coconut milk, plus added
COUSCOUS prebiotics for good gut bacteria.
Per 46g serve: 720kJ (171cal), 4.7g
protein, 1.8g sat fat, 4.4g sugars, 7.8g fibre
Wholegrain
happiness
New Lowan Fruit Free Coconut
& Chia Muesli includes bowel-
protecting BARLEYmax™, which
similarly contains prebiotics.
POTATO, LEEK & Per 50g serve: 890kJ (213cal), 7.2g
WATERCRESS SOUP protein, 1.9g sat fat, <1.0g sugars, 6g fibre
Boost those vitamins

With no added sugar, each serve
of Vitasoy Soy Protein + soy milk
has half your daily calcium.
Per 250ml serve: 525kJ (125cal), 10g protein,
1.3g sat fat, 1.8g sugars, 400mg calcium
Curry in a hurry
CHICKEN, LEEK &
Offering two serves of veg,
MUSHROOM RISOTTO Pitango Goodness Bowl Free
Range Butter Chicken & Brown
Rice is super-convenient.
Per 25g serve: 344kJ (82cal), 10.5g
protein, <1.0g sat fat, 400mg omega-3,
<1.0g sugars, 8.5g fibre
For these recipes, visit healthyfoodguide.com.au

shop easy
cereal?
HOW MUCH FIBRE IS IN
Is your breakfast cereal giving you the fibre you need?
w
HFG shows you the best way to start your day.
hile most of us know bugs that live in your gut. These The right fibre is key
to check out the sugar play a big role in immunity, control Your body needs all three types
levels in cereals, it’s just as crucial inflammation, and also synthesise of fibre to function optimally.
to consider fibre. vitamin K2 to strengthen bones. ➜ Soluble fibre, mostly found in
Fibre is your gut’s best friend. Your fibre-loving microbiome wheat, adds bulk to your stools.
It helps to keep you regular and also helps to absorb minerals like ➜ Insoluble fibre is a prebiotic
feeling full, which plays a part in calcium, and to produce short- that fuels good bugs in your gut.
managing your weight. Some chain fatty acids that help protect ➜ Resistant starch is the fibre
fibre types reduce cholesterol you from bowel cancer. most strongly linked with lowering
absorption. This reduces your risk And by simply choosing a high your risk of bowel cancer.
of heart disease, and also helps fibre cereal for breakfast — one Most of us fall short on insoluble
control blood sugar levels, which that includes whole grains like fibre and resistant starch, but by
reduces type 2 diabetes risk. oats, barley and wheat — you can adding oats and barley to our
Fibre also feeds your gut quickly boost your fibre intake. daily diet, this is fairly easy to fix.
‘microbiome’ — those 100 trillion But not all fibres are the same ... BARLEYmax, a barley grain that’s
been developed by the CSIRO,
has higher levels of resistant
starch than regular barley. It is
now included in many breakfast
cereals, and boosts your intake of
all-important resistant starch.
25g
is the daily
d fibre
recommende
n
intake for me
& women
G DIETIT
HF I
16.3g 20.2g 15.1g
AN
PICK
fibre fibre fibre
per 100g per 100g per 100g
Healthier
Carman’s 5 Grain Freedom Foods Barley+ Kellogg’s
cereal choices
& Seed Granola Barley Clusters with Sultana Bran have more
Almond, Vanilla Cranberries, Cashews 6.8g per 45g serve than 5g fibre
& Cinnamon & Macadamias per 100g
7.5g fibre per 45g serve 10.1g per 50g serve
15g 12.8g 12g 11.2g

fibre fibre fibre fibre
per 100g per 100g per 100g per 100g
Freedom Foods Be Natural Lowan Coconut Uncle Tobys Plus

Active Balance Pink Lady Apple & Chia Muesli Antioxidants
Buckwheat & Quinoa & Flame Raisin 6g per 50g serve 4.5g per 40g serve
6g per 40g serve 5.1g per 40g serve
11g 10g 5.9g 5.1g

fibre fibre fibre fibre
per 100g per 100g per 100g per 100g
Text: Caroline Trickey. Main image: iStock.
Sanitarium Freedom Foods Nut Kellogg’s Kellogg’s

Weet-Bix Free + Wheat Free Special K Original Nutri-grain
3.3g per 30g serve Corn Flakes 2.4g per 40g serve 2g per 40g serve
4g per 40g serve

shop easy
1 250g punnet of
strawberries with
¹⁄³ cup (85g) reduced-fat
HFGTIAN
plain yoghurt
Per serve: 535kJ (127cal),
DIETI VED
6.5g protein, 0.8g sat fat,
16.9g sugars, 6.3g fibre
APPRO
10 O F TH E B E S T
LOW KJ SNACKS
UNDER 600 KJGot an attack of the munchies but watching your waistline?
Try these options to take the edge off your hunger.
Snacking healthily
while watching portion
size will help you beat
the munchies
2 Dip into 2 tablespoons

of Yumi’s Classic
Hommus with half a packet
(125g) of Qukes® baby ake yourself a
cucumbers. cious hot chocolate
Per serve: 519kJ (124cal), 3.2g mixing 1 tablespoon
protein, 1.0g sat fat, 2.8g sugars,
3.3g fibre
cocoa with 200ml reduced-
fat milk & 1 teaspoon
3 Freeze and eat two

fresh Medjool dates
frozen — they taste almost
honey. Warm up inside!
Per serve: 570kJ (136cal), 8.2g
protein, 3.2g fat, 2.0g sat fat,
16.5g sugars, 2.0g fibre
like caramel!
8
Per 2 dates: 557kJ (133cal), 0.9g Open a small tin of SPC
4.4g fibre
Salt Reduced Baked
Beans. Full of fibre.
4 Pop away on a portion

of Cobs Natural
Organic Popcorn Sea Salt.
Per 140g tin: 517kJ (123cal), 6.7g
protein, <0.1g sat fat, 8.1g sugars,
5.7g fibre
9
Per 25g serve: 496kJ (118cal), Treat yourself to a
1.8g protein, 0.6g sat fat, 0.2g
sugars, 3.3g fibre
Freedom Foods
Barley+ Cranberry and
5 Hit your sweet spot

with half a cup of
fresh berries and two
Almond Bar.
Per 35g bar: 546kJ (131cal), 3.4g
8.9g fibre
squares (20g) of Lindt
70% Cocoa Dark.
10 Enjoy a small
crunchy apple with
eight almonds. Crunch it!
2.3g fibre
6 Top two Ryvitas with

2 tablespoons of
reduced-fat ricotta and
3.9g fibre
Main photo: iStock.
tomato slices — and add

optional pickles.
protein, 1.3g sat fat, sugars,
1g fibre

EASY RECIPES FOR
DIABETES
FROM
O NLY
$9.99
Diabresteios fnriseondf ly
ve
urite
y ur favo
o
foods!
100 PAGES OF HEALTHY RECIPES

HEARTY DINNERS + LIGHT SOUPS & SALADS
+ MEAT-FREE MAINS + DRINKS & DESSERTS
ON SALE NOW!
Available now from newsagents,
Online at mymagazines.com.au
Or call 1300 361 146
shop easy
Get crackin’ HFG tip
with eggs!
Eating up
to six egg
week wo sa
n’t affect
choleste blood
rol levels
feel free . So
to put th
back on em
the menu
Economical and nutrient rich, eggs suit almost every !
palate, occasion and level of cooking skills.
1 Poach and serve on top of a

spring greens salad — and dip
toast fingers into the gooey yolk!
5 Scramble and serve eggs
alongside baked beans and
sautéed veggies to create a
8 Toss with roasted vegetables,
pesto, fresh spinach leaves
and feta, and bake to create a
super-quick ‘n’ easy meal any super-speedy frittata.
2 Pour baked beans into a

ramekin, crack an egg on
time of the day.
9 Need a light meal or quick

top, sprinkle with cheese, and
bake for 10 minutes. 6 Create a ‘porridge-like’
pudding by mixing eggs
snack? Make delicious and
filling veggie fritters by mixing
Text: Caroline Trickey. Main photo: iStock.
with oats, milk, diced apple and eggs with flour, grated veggies
3 Whip up a tasty and filling

spring omelette with green
spices, then pour into a ceramic
dish and bake.
and feta.
peas, spinach, some finely diced

potato and parmesan.
7 Boost protein quickly by
cracking an egg into rapidly
10 For a quick and filling snack,
hard-boil eggs and store
them in the fridge to peel and eat
4 Blend with banana, oats and

baking powder until smooth
to make a healthy, wholegrain
boiling broth-style soups, or on
top of a homemade pizza just
before baking.
any time of the day.
pancake mix for breakfast.

shop easy
Is sugar
in 4g sugar
=
Avoiding 1 tsp
top of mi
but some
crept und
favourites
A
dded sugar is extra sugar added to food
or drink on top of naturally present sugars.
It can hide in foods under various names. How much sugar
Some foods like fruit, plain milk and dairy yoghurt
contain naturally occurring sugars — but these aren’t is in your sip?
a concern, unless consumed in excessive amounts.
DRINK SUGAR per 100ml
Are some sugars better than others?
Rice malt syrup and coconut sugar are often lauded Coca-Cola 10.6g
as healthy options. However rice malt syrup has a
glycaemic index (GI) that can spike sugar levels, Cocobella Coconut
6.6g
which later leads to a slump in energy and makes Water and Mango
us potentially more open to indulging our food
Gatorade 6g
cravings. Coconut sugar has a lower GI, but it is
similar nutritionally to brown sugar.
Lipton Mango
5.5g
Ice Tea
How much sugar is too much?
The World Health Organization has recommended Glaceau
4.3g
limiting added sugar intake to 24g a day — or just Vitaminwater range
six teaspoons. When you check the labels, a good
rule of thumb to keep in mind is that 4g sugar equals Kombucha 0.1–3.8g
approximately one teaspoon.
The WHO recommends
10
6 teaspoons per day as
the limit for added OTHER
SUGAR
sugar consumption
Foods that NON-DAIRY MILKS

➜ What to look for Don’t be fooled
can hide by the healthier-sounding sweeteners
added sugar
in these milks — such as organic brown
rice syrup, coconut syrup, evaporated ➜ Fructose
They might look healthy, but are they? cane juice, or raw sugar. They are all ➜ Glucose
forms of sugar.
CEREALS ➜ How to avoid it Check the front of ➜ Honey
➜ What to look for Often sugar is the pack for ‘unsweetened’. ➜ Malt
used in many different forms, so can
➜ Rice syrup
appear several times on the label MAYONNAISE & DRESSINGS
under different names — and it can ➜ What to look for Some low-fat ➜ Sucrose
add up to quite a lot in one serve! mayonnaises can have more than
➜ How to avoid it Check ‘sugars’ on 20 per cent sugar.
the nutrition information panel. Look ➜ How to avoid it Swap for avocado,
for less than 15g per 100g without which has added nutritional benefits.
added fruit. Choose less than 25g
per 100g with added fruit. SAUCES & MARINADES
➜ What to look for Some tomato,
MUESLI BARS barbecue and sweet chilli sauces,
➜ What to look for ‘Yoghurt’-topped marinades and stir-through sauces,
bars can tip your sugar intake over have up to 70 per cent sugar.
the top, with some brands as high ➜ How to avoid it Use quantities
as 25 per cent sugar! sparingly, or make your own.
➜ How to avoid it Choose bars with
less than 15g per 100g. KOMBUCHA & HEALTH DRINKS
Text: Caroline Trickey. Photos: iStock.
➜ What to look for To be low sugar,

QUICK OAT PORRIDGE SACHETS a drink must have less than 2.5g sugar MAKE SURE!
➜ What to look for Some flavoured per 100ml. A 330ml health drink could Read product labels
sachets contain as much as 26g sugar contain 2 teaspoons of sugar. (Some on health foods to
per 100g, compared to around 1g for products use sweeteners instead.) understand what’s
traditional options. ➜ How to avoid it If you want the really in them
➜ How to avoid it Aim to choose benefits of fermentation, consume
unflavoured versions, and then add fermented foods instead like miso,
your own fruit. sauerkraut, kimchi or plain yoghurt.

Your SPRING
Compiled by
DIETITIAN
CAROLINE TRICKEY
MONDAY TUESDAY WEDNESDAY
Breakfast Breakfast Breakfast
• Bircher muesli • Almond butter toast • Avo & tomato toast
½ cup oats, ½ cup milk, 2 slices multi-grain 2 slices multi-grain
½ apple (grated) & ½ cup sourdough toast, topped sourdough toast, topped
berries. Soak overnight. with 3 tablespoons with ½ medium avocado,
Top with 2 tbs yoghurt & almond butter 1 medium tomato, sliced,
Each day’s 2½ tbs mixed seeds • 1 regular skim latte handful baby spinach
menu gives • 1 regular skim latte (2843kJ/677cal total) • 1 regular skim latte
you … (2376kJ/566cal total)
Lunch
(2024kJ/482cal total)
Lunch • Leftover Indian Lunch

• About 8700kJ
• Egg & chickpea salad roasted veg fritatta (p51) • Leftover Lemon
(about 2100cal)
Salad leaves, tomato, • 2 mandarins pepper chicken with
for weight
cucumber, ½ cup tinned (1617kJ/385cal total) risoni rocket salad (p69)
maintenance
chickpeas, 1 boiled egg, • 1 apple
• At least Dinner (2404kJ/572cal total)
feta cheese, drizzle of • Lemon pepper
35g of fibre
olive oil & vinegar chicken with risoni Dinner
for a healthy gut
• 170g tub plain rocket salad (p69) • Ginger pork &
• 2–3 healthy reduced-fat yoghurt cashew stir-fry (p66)
snacks you can • 5 spears of fresh
(1914kJ/456cal total) asparagus, steamed • 10 strawberries
take with you (2376kJ/566cal total)
Dinner • 1 cup green tea
• At least 2 (2076kJ/494cal total)
• Indian roasted veg Snacks
serves fruit &
frittata (p51) Snacks • Banana & blueberry
5 serves veg to
• 1 navel orange • 1 mandarin smoothie with 1 cup milk,
meet the daily
(1666kJ/397cal total) • 8 Brazil nuts 1 small banana, ½ cup
requirement
Snacks • Banana smoothie made frozen blueberries
• 100% calcium, • 30g almonds
• 2 slices soy-lin bread with 1 cup milk, ½ cup
iron & vitamin C (1657kJ/395cal total)
• 2 tbs peanut butter yoghurt, 1 banana, pinch
needs
• 30g walnuts cinnamon
(2947kJ/702cal total) (2034kJ/484cal total)
Learn more about
your individual
nutrition needs Daily total: Daily total: Daily total:
on p94. 8903kJ (2127cal) 8570kJ (2040cal) 8450kJ (2000cal)
meal plan Get moving with this
tasty spring menu!
Caroline Trickey, Dietitian
THURSDAY FRIDAY SATURDAY SUNDAY

Breakfast Breakfast Breakfast Breakfast
• Muesli with yoghurt • Acai & berry chia • Spinach, caramelised • Acai & berry chia
& fruit puddings (p61) onion & lentil puddings (p61)
½ cup fruit-free untoasted • 1 slice wholegrain toast shakshuka (p48) • 1 slice toast with
muesli with ¼ cup milk, • 1½ tbs peanut butter • 1 green tea 1 poached egg
¹⁄³ cup yoghurt, 1 tbs • 1 regular skim latte (1232kJ/293cal total) • 1 regular skim latte
ground linseeds, (2711kJ/646cal total) (1995kJ/475cal total)
Lunch
& 6 strawberries
Lunch • Smoked salmon & Lunch
• 1 cup tea with milk
• Chicken & avocado cream cheese bagel • Leftover Turkey &
sandwich with cucumber, capers brown rice burrito
Lunch • 1 x 170g tub plain & red onion bowl (p54)
• Tuna & hoummos salad reduced-fat yoghurt (1804kJ/430cal total) • 1 apple
sandwich with lettuce, (1961kJ/467cal total) (2829kJ/674cal total)
Dinner
tomato & cucumber
Dinner • Turkey & brown rice Dinner
• 30g almonds
• Baked salmon with burrito bowl (p54) • Tomato, chickpea &
cauliflower rice (p62) • Layered chocolate, feta shakshuka (p48)
Dinner • 3 squares (30g) dark raspberry & almond • 2 squares (20g) dark
• Tandoori chicken chocolate chia pudding (p60) chocolate
burgers (p70) • 10 strawberries • 2 squares (20g) dark (1951kJ/465cal total)
• 170g tub plain (2419kJ/576cal total) chocolate
(3951kJ/941cal total) Snacks
reduced-fat yoghurt
Snacks • 1 medium banana
(2658kJ/633cal total) Snacks
• 1 medium banana • 170g tub plain
Snacks • Carman’s Dark Choc • ¼ cup hoummos reduced-fat yoghurt
• 1 navel orange Cranberry & Almond Bar • 4 Vita-Weats • ½ cup berries
• 4 squares (40g) • 4 Brazil nuts • 1 cup carrot sticks • 30g walnuts
dark chocolate (1395kJ/332cal total) • 170g tub plain (1830kJ/436cal total)
(1279kJ/305cal total) reduced-fat yoghurt
Daily total: Daily total: Daily total: Daily total:

8600kJ (2050cal) 8500kJ (2020cal) 8750kJ (2100cal) 8600kJ (2050cal)

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How much do I need to eat?
Every recipe in HFG has a complete nutrition analysis, so you can match your eating
plan to your body’s needs. Here’s how to estimate your daily dietary requirements.
cook fresh
AVERAGE DAILY INTAKE
Kilojoules (kJ) 8700kJ
Bring
1 Preheat oven to 200°C
CHEESY POTATO, a medium saucepan of
water to
CAULIFLOWER & the boil over high heat
Add the
THYME SHAKSHUKA potato Cook for 10 minutes
, or
$1.95
Serves 4 Cost per serve until potato just tender,
adding
Hands on time 20 min cauliflower halfway through
the
Cooking time 12 min well
2100cal
Drain
Calories (cal)
cooking time
diabetes friendly oil in a
an 2 Heat half of the olive
gluten free vegetari large non stick frying
pan over
onion,
medium high heat Sauté
500g potatoes, peeled, garlic, cumin and 3 teaspoo
ns
cut into 2.5cm pieces until the
cut into thyme for 4 minutes, or
½ large cauliflower, onion softens Add corn,
stock
Protein (g)
small florets (about 500g) er and
cube, potato, cauliflow
2 tablespoons olive oil remaining oil to pan
Sauté for
78–130g
onion, thinly sliced
1 brown 5 7 minutes, or until golden
3 garlic cloves, crushed 3 Transfer the potato
mixture
1 teaspoon ground cumin
15–25% of energy
dishes
into four small baking
1 tablespoon fresh Sprinkle with cheese Using the
thyme leaves a spoon, make four
, back of
300g can corn kernels indentat ions in potato mixture
drained, rinsed each
Gently crack 1 egg into
1 reduced salt chicken indentation Bake shakshu
ka for
stock cube, crumbled
Total Fat (g)

whites
an 12 minutes, or until egg
¹⁄³ cup finely grated parmes have set but yolks are
still soft
47–82g
4 eggs chives
d 4 Serve sprinkled with
1 tablespoon finely choppe and remaining thyme
hkaskhe uupka
fresh chives
20–35% of energy
S
ha
Saturated Fat (g)
s Like poached eggs? Then
you’ll love our three
Mediterranean favour
ite!
PER SERVE
1379kJ/328cal
Protein 14 4g
Total Fat 15 0g
Sat Fat 4 1g
Carbs 28 9g
Sugars 8 4g
Fibre 9 1g
Sodium 389mg
Calcium 181mg
Iron 2 5mg
Less than 10% of energy
<24g
cracking takes on this
SEPTEMBE 20 HEALTHY FOOD
45
Carbohydrate (g)
230–310g
45–65% of energy
au
44 healthyfoodgu de com
PER SERVE Added sugars (g)

Look for these Less than 10% 50g
1379kJ/328cal Sugars 8.4g nutrition panels (left) of energy
Total Fat 15.0g Sodium 389mg which appear on all
Sat Fat 4.1g Calcium 181mg of our recipes! Fibre (g) 25–30g
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
Iron (mg) 8mg
gender, height, weight and we eat. Eating a wide variety
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
high risk of this condition, aim to consume
as an average daily intake, as nutrition needs, as well as
no more than 2000mg of sodium per day.
this is the value prescribed balancing energy intake.
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 IVE (Australia) and Ovato Print (New Zealand), and distributed by Ovato Retail Distribution.
Healthy Food Guide (ISSN 6010-0274) is published by nextmedia Pty Limited (ABN 84 128 805 970) under licence from Healthy Life Media Pty Limited and is subject to copyright in its entirety. The
contents may not be reproduced in any form, either in whole or part, without written permission from the publisher. All rights reserved in material accepted for 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.
PRIVACY POLICY We value the integrity of your personal information. If you provide personal information through your participation in any competitions, surveys or offers featured in this issue of
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this purpose. In the event of organisations providing prizes or offers to our readers, we may pass your details on to them. From time to time, we may use the information you provide us to inform you of other
products, services and events our company has to offer. We may also give your information to other organisations, which may use it to inform you about their products, services and events, unless you tell us
not to do so. You are welcome to access the information that we hold about you by getting in touch with our privacy officer, who can be contacted at nextmedia, Locked Bag 5555, St Leonards, NSW 1590.
On sale now!
References
FOOD FOR THOUGHT: gut-brain link: how gut mucus aging on the male reproductive
THE GUT–BRAIN could help treat brain disorders. system. Journal of Assisted
CONNECTION, p24 Available at www.rmit.edu.au Reproduction and Genetics.
Amen DG et al. 2017. Accessed July 2020. 33: 441–54.
Quantitative erythrocyte Subash S et al. 2014.
omega-3 EPA plus DHA levels Neuroprotective effects of berry FOREVER YOUNG: IS
are related to higher regional fruits on neurodegenerative COLLAGEN THE ELIXIR
cerebral blood flow on brain diseases. Neural regen Res. OF YOUTH? p36
SPECT. J Alzheimer’s Dis. 9(16): 1557–1556. Clark KL, et al. 2008. 24-week
58(4):1189-1199. University of Copenhagen. study on the use of collagen
CHOICE. 2016. Fermented 2013. One in four has alarmingly hydrolysate as a dietary
foods. Available at www.choice. few intestinal bacteria. Available supplement in athletes with
com.au Accessed June 2020. at www.ku.dk Accessed July activity-related joint pain.
Furness JB et al. 2014. The 2020. Curr Med Res Opin. 24(5):
enteric nervous system and 1485–1496.
gastrointestinal innervation: MALE MENOPAUSE: MYTH García-Coronado JM, et al.
integrated local and central OR REALITY? p30 2019. Effect of collagen
control. Adv Exp Med Biol. Andersen ML et al. 2011. supplementation on
817–39. The association of testosterone, osteoarthritis symptoms: a
Harvard Medical School. The sleep and sexual function in men meta-analysis of randomized
Gut and the Brain. Available at and women. Brain Research. placebo-controlled trials. Int
hms.harvard.edu Accessed July 1416: 80–104. Orthop. 43(3): 531–538.
2020. Best Practice Advocacy Centre Meléndez-Hevia E, et al. 2009.
John Hopkins Medicine. The New Zealand. 2012. Age-related A weak link in metabolism: the
Brain-Gut Connection. Available testosterone decline in males. metabolic capacity for glycine
at www.hopkinsmedicine.org Available at bpac.org.nz biosynthesis does not satisfy the
Accessed July 2020. Accessed August 2018. need for collagen synthesis.
Medical Daily. 2013. Mood- Brownlee KK et al. 2005. J Biosci. 34(6): 853–872.
altering yogurt? Probiotics Relationship between circulating
change brain function with gut cortisol and testosterone: HOW MUCH FIBRE IS IN
bacteria. Available at www. Influence of physical exercise. YOUR CEREAL? p82
medicaldaily.com Accessed Journal of Sports Science & Fayet-Moore, Flavia et al.
July 2020. Medicine. 4: 76-83. 2018. Dietary Fibre Intake in
NHS. Mucus in the gut may Golan R et al. 2015. Australia. Paper I: Associations
help relieve bowl inflammation. Age-related testosterone decline with Demographic, Socio-
Available at www.nhs.uk is due to waning of both Economic, and Anthropometric
Accessed July 2020. testicular and hypothalamic- Factors. Nutrients. 2018. 10(5) 599.
Pierce JM et al. 2019. The role pituitary function. The Aging CSIRO. 2019. BARLEYMax.
of inflammation and the gut Male: The Official Journal of the Available at www.csiro.au.
microbiome in depression and International Society for the Accessed June 2020.
anxiety. Available at Study of the Aging Male. CSIRO. 2019. Resistant Starch.
onlinelibrary.wiley.com 18: 201–4. Available at www.csiro.au
RMIT University. 2020. New Gunes S et al. 2016. Effects of Accessed June 2020.
To view all of our references, visit healthyfoodguide.com.au

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Q
Ask the expert ...
Jamie Rose Chambers
Why is my digestive system so sluggish? Eating foods with
more fibre only seems to make it worse. What can I do to
get things ‘moving along‘? Julia K, via email
&A
Our digestive systems can be sluggish for many reasons. Fibre can
help create healthy stools and move our bowels, but if you’re a
little dehydrated and not drinking enough fluid, fibre can make
he symptoms worse.
The basics for healthy bowel function are fibre, fluid and movement. My
advice would be to first check how much fibre you’re including in your diet.
The goal is 30g for men and woman. You can use a fibre counter online, or
an app, to check how much you’re consuming. Otherwise, seek the advice
of a dietitian to support you with this.
If you need to increase your fibre intake, do it slowly over several weeks
to give your gut time to adjust. Secondly, make sure you’re getting enough
fluid. There’s no magic number: aim for at least 2 litres (or 8 cups) per day.
Ultimately, your urine should be a light straw colour.
Lastly, get active every day. It helps move your bowels, and it’s great for
countering stress, which can contribute to sluggish bowels too. Let's go!
Jaime is an Accredited Practising Dietitian, author and nutrition commentator who

specialises in weight and chronic disease management and gut issues. You can
find her at jaimerosenutrition.com.au or on Instagram @jaimerose_nutrition.
➜ To find an Accredited Practising Dietitian near you, visit daa.asn.au
5
Morning exerciser
mins with Best foodie
or afternoon?
Definitely
Jamie Rose destination?
In Australia,
morning
Favourite Byron Bay
vegetable?
Carrots
Photos: iStock.
Best pantry Go-to snack? Go-to takeaway/

shortcut item? Mixed nuts & fast food option?
Tinned beans or lentils goji berries Thai stir-fry
GET TO KNOW OUR
RECIPE BADGES
Recipes contain no more than:
• 1700kJ per main meal
• 800kJ per dessert
• 600kJ per side dish
• 200kJ per 250ml fluid
Recipes contain at least:

HIGH
PROTEIN • 20g protein per main meal
• 5g protein per side dish
or dessert
Reci
• 10g fat per main meal
• 4.5g fat per dessert
• 3g fat per side dish
• 3.5g fat per 250ml fluid
Recipes contain at least:

• 6g fibre per main meal
• 3g fibre per side dish
or dessert

• 500mg sodium per Seafood, beef & por
main meal or dessert
• 200mg sodium per side dish Baked salmon with
cauliflower rice GF .............6 9
Recipes contain at least
Charred vegetable & beef Roasted carrot & quinoa salad
250mg calcium per serve
skewers with slaw GF ........57 with grilled chicken GF .....57
Recipes contain 4.5mg
Ginger pork & Tandoori chicken burgers ......70
(or more) iron per serve
cashew stir-fry ......................66 Turkey & brown rice
Serves of vegies per serve Spicy sausage & burrito bowl GF ..................54
broccolini pasta ...................65
gluten free dairy free
Contains no ingredients that usually Stir-fried pork with rice Sweet treats
contain gluten or dairy, but always noodles, peanuts & Acai & berry chia
check the ingredients you are using.
choy sum GF........................54 puddings GF .......................61
vegetarian Apple pie with wholemeal
Suitable for lacto-ovo vegetarians.
These recipes often include cheese,
Vegetarian chia pastry ............................76
which may contain animal rennet. Cheesy potato, cauliflower Brekkie chia jars GF ...............60
Check the label and use a vegetable & thyme shakshuka GF .....44 Chia pudding
substitute if you prefer.
Indian roasted veg base recipe GF ....................59
diabetes friendly frittata GF .............................51 Layered chocolate, raspberry
Meals contain 60g (or less)
carbohydrate, 4g (or more) fibre, Mushroom paella & almond puddings GF ....60
7g (or less) saturated fat, 600mg a la Maestre ..........................75 Mango, passionfruit & coconut
(or less) sodium, at least 2 serves
of vegies and are low–medium GI. Mushroom sweet chia puddings GF ...............61
Desserts are low kilojoule, high potato gnocchi GF .............73
fibre and low sodium; they usually
contain fruit and are low–medium GI. Spinach, caramelised
indicates that a
No-added-salt diet onion & lentil GF recipe is gluten free.
Less than 2000mg sodium per day (as shakshuka GF ......................48 You can make many recipes gluten
per Heart Foundation recommendations free if you replace bread, pastry and
Tomato, chickpea & feta pasta with gluten-free varieties, and
to reduce heart-disease risk).
shakshuka .............................48 use gluten-free stocks and sauces.
Standard measurements
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.
NEED A
BREKKIE?
TRY THIS!

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RECIPES & TRUSTED ADVICE FOR YOUR HEALTH

healthyfoodguide.com.au SEPTEMBER 2020 $6.70 (incl. GST)

MEALS with MIGUEL DIE I IAN

Perfect for the home cook.

Alison burger for a low-fat

Join our Subs Club to WIN prizes every month!

SEPTEMBER 2020 HEALTHY FOOD GUIDE 3

24 FOOD FOR THOUGHT: THE GUT-BRAIN

30 MALE MENOPAUSE — MYTH OR REALITY?

36 FOREVER YOUNG: IS COLLAGEN THE

SEPTEMBER 2020 HEALTHY FOOD GUIDE 5

WHAT ARE FODMAPS? FODMAPS are

twice to ensure it works and

Advertising Manager (NZ)

tastes great! Turn to p99 to

Australian Healthy @hfgaustralia hfgaustralia @HFGAustralia

LETTER OF THE MONTH PRIZE

the information and amazing

A s consumer demand for healthier eating

recipes. Mushrooms are my

favourite vegetable and I love

Biome’s windowsill planter

any recipe with them — please

kit is designed to help you

Have your say

2 Here’s a great cheese hack: Grate your cheese

3 Freeze yoghurt in original containers or ice cube

FOR MORE DAIRY TIPS, VISIT

‘Ava healthy Aussie cuppa

SEPTEMBER 2020 HEALTHY FOOD GUIDE 11

a Deakin University survey of 104

Pick up the pace

If you do your 10,000 steps a day,

SMART SWAP — but suggests an

SEPTEMBER 2020 HEALTHY FOOD GUIDE 13

Bake you day!

for wholemeal flour (higher

in sugary cake and biscuit

● Choose macadamia oil

(for its healthy monounsat-

contain fruit, vegetables

SEPTEMBER 2020 HEALTHY FOOD GUIDE 15

As the weather warms up, it’s a great time

Story by Andrew Lavender, Lecturer,

SEPTEMBER 2020 HEALTHY FOOD GUIDE 17

❋ You might be thinking

SEPTEMBER 2020 HEALTHY FOOD GUIDE 19

fibre TOP FOODS FOR FUEL

SEPTEMBER 2020 HEALTHY FOOD GUIDE 21

Proud stockists of Kﬁbre™ at

The solution “Next time

SEPTEMBER 2020 HEALTHY FOOD GUIDE 23

line of defence against ‘bad’ different amounts of

SEPTEMBER 2020 HEALTHY FOOD GUIDE 25

The ne ain link

The gut-brain connection

➜ Vegetables ➜ Fruit ➜ Legumes ➜ Cereals ➜ Nuts

SEPTEMBER 2020 HEALTHY FOOD GUIDE 27

HFG moderation. Don’t have any

the brain perks are equally enticing. These include a

SEPTEMBER 2020 HEALTHY FOOD GUIDE 29

Most of us have heard of menopause muscles, plus overall good health.

Testosterone is one of the most important male other factor.