PRACTICAL IDEAS

FROM THE EXPERTS

healthyfood.co.uk AUGUST 2016 £3.20

The NEW DIET for

HEART HEALTH
Research on reversing the damage
ONLY
106
kcal NUTRITION ADVICE

1
Strawberry and
Cheaper everyday
banana pops options revealed!

TIMESAVERS

40 CHEATS for busy

HEALTHY COOKS

SHRINK
your WAIST
The playground
trend that works

E T PL A N N ER
R I E HOL I DAY DI
LOW- CALO
0 8
772045 822039

O BLUEBERRIES: new
sweet & savoury ideas
O Do PROTEIN SNACKS
live up to the hype?
O Diet tips from our Spinach and Chicken shawarma with Peach
ricotta crêpes cucumber & dill salad melba trifle
9

WEIGHT-LOSS STAR
 LOCO FOR
COCONUTS!

as te d co co nu t fl ak es , creamy coconut
Delicious to ia seeds to provide...
d a spri nk ling of ch
oil an
NUTRITIOUS ENERGY!

Also
in our
range

All Natural Gluten, wheat

Natural source of fibre and dairy free
Omega 3 Goodness 100% vegan
Protein packed Rich in antioxidants
 TA L K I N G P O I N T S

hfg WELCOME
H EARTENING NEWS on the health front
from the University of Denmark: middle-
aged people who take up cycling can LOWER
THEIR RISK OF TYPE 2 DIABETES by up to 20%.
This follows the news in our June issue about the low-
calorie diet that can put the condition into remission.
Now there’s a more positive outlook for those suffering
from heart disease, too. It’s been shown that a healthy
diet and better lifestyle choices can REVERSE DAMAGE TO
ARTERIES. Clearly, it’s not an alternative to surgery when
that’s already required, but it can help manage your
condition so you may avoid it in future. My mother, who’s
on her third pacemaker due to past heart problems,
now MANAGES HER HEALTH AND WEIGHT so well that she’s in
better shape than many of her contemporaries who have
never been ill! She puts it down to following much of
the advice outlined in the ORNISH PROGRAMME (p17).
This diet and lifestyle plan is easy to follow. It focuses
on cutting down on meat (plant-based eating), BETTER
LIFESTYLE CHOICES (spending more quality time with
loved ones) and exercising moderately (picking your
WITH THANKS TO: GEMMA DOYLE, SARA NORMAN. PHOTO: CATH HARRIES

favourite fitness fix). All GOOD, SENSIBLE IDEAS and

potential lifesavers.
August is a great time to start new
habits. The weather is (in theory)
PS L
o
good, the days are still long and fresh With ok out
Hea for G
– ou lth et F
produce is in abundance. ENJOY THE r we y Food it
exer ight Guid
cise loss e
SUNSHINE RECIPES in this issue. You’ll s and
at th pecial,
e en out
feel better for it come September. the d
mon of
th.

MELANIE LEYSHON, EDITOR

AUGUST 2016 HEALTHY FOOD GUIDE 3

CO N T E N T S

IN THIS MONTH’S AUGUST

p57

p17
p74
p26

p37
p53

p86
p46

p82
p24

p90 p52 p59 p78

TALKING POINTS
3 Editor’s letter
6 Meet our experts
8 Let’s talk…
95 How I stay healthy Team GB
triathlete Gordon Benson
HEALTH & NUTRITION
10 Health notes
17 The diet that mends a
broken heart How to reverse
caridovascular damage
24 Should you be eating more
plant-based protein?
26 Nutrition head to head
Can everyday ingredients beat
the ‘superfoods’?
30 Q&A holiday special
84 Why we need folate
86 Hula hooping Fun + fitness
90 Weight-loss star 79lb lighter
and counting!
RECIPES
44 July recipe index
46 Your monthly diet planner
50 Weeknight dinners
54 Porridge for dinner?
57 Bring the holiday home Paella
58 Flavours of the souk
66 The new pick ‘n’ mix
Salads get interesting
71 Dinner for one
72 Lovely lollies
76 Extreme makeover Cheesecake
78 Summer in a glass Trifles galore!
82 Put it on the menu Blueberries
SHOPPING
12 Seasonal ways to five-a-day
Tomatoes, aubergines
and broad beans

4 HEALTHY FOOD GUIDE AUGUST 2016


p55
p58
14 This month we love
Top healthy picks on the shelf
34 Healthier summer drinks
Low-sulphites, gluten-free and
less-boozy tipples
37 How to eat healthier
Shortcuts for healthy eaters
64 This vs that Summer
eating special
92 What’s the deal with… Polenta
DON’T MISS
70 Coming up in next month’s
issue On sale 1 September
p86
p76
93 Subscribe to HFG for less
96 References
97 Nutrition lowdown
98 5 top facts to take away Our
favourite snippets from the issue
READ MORE ONLINE
Find hundreds of healthy
recipes, health features and
blogs about health trends at
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E X PE R T S

O We can help you break out of yo-yo

dieting, as our recipes come in satisfying portion sizes.
We use everyday ingredients to make your favourite
dishes healthier and no foods are off the menu. We’d

hf g
never recommend cutting out key food groups, unless
you have an intolerance or allergy.

O All our recipes are analysed by our qualified

Eating and living well for long-
term good health – that’s the HFG
mission. We don’t believe in
short-term fad diets, but making
small changes for big gains. Read
how our experts can help you...
dietitians and nutritionists, below, and tried and tested
by our recipe consultant Phil Mundy. They are created
to guidelines set out by the NHS Eatwell Guide for key
food groups, to ensure they’re well balanced.
O We look at the science behind the
headlines to clear up and demystify mixed messages
about current health issues. Our experts always look at
the body of evidence, never just one isolated study.

O Look for the symbols

on our recipes. They will enable you
LOW
CAL
LOW
FAT
LOW
SATS
LOW
SALT
HIGH
FIBRE
HIGH HIGH
PROTEIN CALCIUM
HIGH
IRON
1
5-A-DAY

to pinpoint recipes for your needs.

vegetarian gluten free dairy free
See p45 for more information.

Meet our experts: qualified dietitians, nutritionists and medical professionals

JULIETTE KELLOW DR DAWN HARPER JENNIFER LOW is a AMANDA URSELL has a

is Healthy Food Guide’s
nutrition consultant. She’s
a registered dietitian who
has worked in the NHS,
the food industry and
within the media.
works as a GP and runs dietitian who works as a degree in nutrition and
regular clinics on consultant for the NHS a post-graduate diploma
women’s health and and the private sector. in dietetics. She is an
weight management. She She specialises in eating award-winning writer and
appears on Channel 4’s disorders, IBS and a visiting fellow at Oxford
Embarrassing Bodies. bariatric surgery. Brookes University.

SPECIAL THANKS TO OUR CONTRIBUTING EXPERT PANEL O Tracy Kelly, registered dietitian O Helen Bond,
registered dietitian and spokesperson for the British Dietetic Association O Norma McGough, registered dietitian
at Coeliac UK O Victoria Taylor, senior dietitian at the British Heart Foundation

6 HEALTHY FOOD GUIDE AUGUST 2016

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#mynutribrex
/Nutribrex @Nutribrex @Nutribrex nutribrex.co.uk hello@nutribrex.co.uk 020 3642 3252
 So what’s on your mind? Let us know – via email, facebook and twitter
hfg
STAR YOUR VIEWS RECIPE MATHS
You always seem to print recipes that serve

LETTER
a family! There are many people who live on
DIABETES their own, and most of us want to cook from
DIET PLAN scratch. But trying to divide all the ingredients
Hurrah for HFG by four to get a single portion can be a real
being among the first to brain teaser. Please could you present recipes
truly recognise the work of that serve one or two, or at least indicate if the
Professor Roy Taylor and the dishes are freezeable? Jennifer Hughes
8-week Blood Sugar Diet HFG editor Melanie replies… We welcome
(June issue). I’m 73, and five feedback and, following similar requests last
years ago it was confirmed year, added freezer symbols to relevant recipes
that I have type 2 diabetes. – look for the icon. In each issue we include a
I tried to diet and lost 2st over Dinner For One recipe, and you’ll find many more
six months. Since then I’ve on our website. But we’ll certainly endeavour to
kept my weight steady using feature more recipes to serve two, rather than
ideas and recipes from Healthy four, to make it easier for smaller households.
Food Guide, and my diabetes remains well controlled as a
result. Many thanks to Prof Taylor and HFG – keep up the good PASTA GRIPE
work. It’s a real help for people with diabetes. Anita Gentry Although I love reading your magazine and
have bought a one-year subscription, I was
a little disappointed with the number of pasta
CONGRATULATIONS
recipes in the June issue. Certainly there
The writer of this month’s star letter will win a ProCook
are much healthier foods than pasta!
Ceramic cookware set consisting of a frying pan and wok,
Keith Azzopardi
together worth £58. Designed to heat thoroughly and
HFG editor Melanie replies… You’re right,
evenly, the ceramic coated
our Pack more into pasta feature did up the
aluminium pans help
count of pasta recipes in the June issue. However,
you cook healthily as the
wholegrain pasta in healthy portions provides
non-stick finish means
useful amounts of fibre and can, in fact, help
you don’t need to add fat,
with weight loss (turn to p11 to read more). Our
even at high temperatures.
recipes always include a mix of storecupboard
For more information,
staples and other healthy ingredients to deliver
visit procook.co.uk.
the nutrients needed for a balanced diet.

ON FACEBOOK
Did you know you can freeze food right
up to its use-by date? What are your
top foods to freeze to avoid wastage?

I blanch and freeze Half-empty jars of Loaves of bread. GO

unused veg ready to add pasta and curry sauce If thawed unopened, TO EONLINE
NTE
R
to soups and stews – or after I’ve knocked up the they stay fresh – CO MONT THIS
for roasting straight from kids’ dinner in a hurry. otherwise I toast healt MPETITHIO’S
hyfo
the freezer. No more Transfer to a freezerproof a slice at a time o NSd.co.
throwing away ropey tub, ready for next time. from frozen. uk
carrots! Dwayne Blee Emma Saville Clare Melton

8 HEALTHY FOOD GUIDE AUGUST 2016

 N E WS A N D V I E WS

YOUR PICS From cooking up healthy treats to burning them off,

here’s how you’ve been keeping the balance…

Tonight’s dinner was
@healthyfoodmag Moroccan
beef with couscous. Delicious!
#healthyfoodchoice #lowcalorie
#lowfat @gillsouter
After a brilliant boxercise class
last night my hubby made the
sweet potato, chickpea and egg
bowl from @healthyfoodmag. It
was yum – and it contains four
of your five-a-day! @jogonmum
So happy with how my peach
and raspberry ice-cream
terrine turned out! Really easy
recipe from @healthyfoodmag
@journosaf

OUR NEWS We’ve been talking free-from baking, tasting turkey and pointing
our ballet toes. Read more at healthyfood.co.uk/blog

IN THE DEMO KITCHEN SEE YOU AT THE BARRE… GOBBLE GOBBLE

HFG recipe consultant Phil
Mundy baked up a storm at
this year’s Allergy and Free
From Show in London. Search
‘savoury muffins’ and ‘gluten-
free chocolate chip cookies’ on
our website for the recipes.
When senior sub Rebecca told
us she was heading to the bar
on a Monday night, we got the
wrong end of the stick… Read
about her experience of the
latest ballet-inspired fitness
class to hit London on the blog.
Art director (and discerning
taster) Tina took her seat on
the judging panel at the British
Turkey Awards – and tasted
A LOT of turkey. Find out the
gang leaders when the winners
are announced next month.

EMAIL US FOLLOW US TALK TO US ON facebook.com/ SHARE PICS ON INSTAGRAM

info@healthyfood.co.uk @healthyfoodmag healthyfoodguideuk @healthyfoodmag

AUGUST 2016 HEALTHY FOOD GUIDE 9

H E A LT H

S C I E N C E U PDAT E

HEALTH NOTES Diet and fitness facts for your wellbeing

BE GOOD TO YOUR GUT

TIME IS OF THE ESSENCE when it comes to keeping
your gut healthy, according to a new Danish study.
The research suggests the LONGER IT TAKES FOOD
TO TRAVEL the 8 metre journey (yes, that far!)
through your digestive system, the greater
the risk of harmful bacteria forming and
causing discomfort. For TIP-TOP GUT
HEALTH (and to keep things moving) eat
a fibre-rich diet, limit your meat intake to a
maximum of 70g (cooked weight) per day, drink
plenty of water and exercise regularly.

TOO MUCH SAT FAT IS STILL BAD NEWS

A LANDMARK US STUDY INTO THE EFFECTS of saturated fats has found
that consuming them in high quantities does indeed lead to an early death,
putting to bed claims made earlier this year by the National Obesity Forum
that a high-fat diet carries no health risks. Looking at the diets of more than
126,000 people over three decades, the study found – quite simply – that
consuming greater amounts of saturated fats (found in red meat
and butter) is linked to a higher mortality rate, with an increase of
8% in those with the highest intakes. By contrast, mortality rates
were 11% lower in those who ate more polyunsaturated fats
(such as sunflower oil) and 19% lower for people
who ate more monounsaturated fats (such as
olive oil). Replacing just 5% of calories from
saturated fats with those from unsaturated
fats reduced the risk of early death by 27%
– and not just from cancer and cardiovascular
diseases, but from neurodegenerative
diseases such as Alzheimer’s, too.

10 HEALTHY FOOD GUIDE AUGUST 2016

 EAT PASTA AND STAY SLIM?
WHO ELSE BUT THE ITALIANS could try to convince us
of the weight-loss properties of pasta? A new survey of
23,000 people has linked this kitchen staple to a lower
body mass and smaller waist. It was initially thought this
might be down to the fact that pasta is usually eaten as
part of a healthy Mediterranea an diet – one of the most
nutritious diets on the planet – but
the studdy found the lower obesity
rates weere independent of an
individual’s overall eating habits.
HFG dietitian Helen Bond says, ‘This
research shows that, in appropriate
portion sizes, pasta has been linked
with better we eight control. When
cooked al dentte, it provides a slow
release of carbo ohydrate that can help you
onger. Where possible,
feel fuller for lo
choose whole ewheat pasta to help you
reach the reccommended 30g fibre
a day.’ Stick k to a serving the size
of a tenniss ball for 155kcal, and
find our hhealthy pasta dishes at
healthyffood.co.uk/pasta. LOVE YOUR
LATTE
ITS GOOD NEWS for coffee

14.4%
lovers who drink three to
four cups a day… Researchers
at Ulster University concluded
that this amount doesn’t do
THAT’S THE AMOUNT OF you any harm – in fact, it may
EXTRA WINE GLUGGED even be mildly beneficial.
They gave their verdict after
when ordered in a large measure reviewing 1,277 studies from
compared with a standard size. the past 40 years into the
The study by the University of effects of coffee. What’s more,
coffee’s reputation as
Cambridge also found an 8.2% a potential carcinogen was
WORDS: LAURA DAY, JENNY ELWIN. PHOTOS: GETTY, ISTOCK

increase when large glasses were overturned this June by the

used in a restaurant. The researchers International Agency for
Research on Cancer (IARC),
concluded that ordering a large glass of which found no conclusive
wine with a view to making it last longer evidence for a carcinogenic
simply doesn’t work – you just DRINK effect. But do let your brew
cool before you drink it – the
FASTER and ORDER MORE! Stick to a IARC found that piping hot
regular glass (or, better still, the smallest) beverages may increase the
to limit how much you drink. Visit risk of oesophageal cancer,
indicating that it’s the
healthyfood.co.uk/alcohol-unit- temperature rather than the
calculator to evaluate your intake. drink that’s the real culprit.

AUGUST 2016 HEALTHY FOOD GUIDE 11

 SEASONAL
ways to
FIVE-A-DAY IN AUGUST
Here’s how to make the most of the
abundance of sun-ripened TOMATOES,
AUBERGINES and BROAD BEANS

TOMATOES
British tomatoes are in their element now,
rich in flavour and nutrients. Experiment
with the wonderful variety available
Nutritional reasons to buy
Tomatoes are packed with a carotenoid called
lycopene, good intakes of which have been
linked to a reduced risk of some cancers and
heart disease. Recent research also suggests
that higher blood levels of carotenoids may be
linked with stronger bones. The absorption of
lycopene is improved when tomatoes are
cooked or processed (the cell walls are broken
down, making it more available), so turning
them into a sauce is a great idea. Fat also helps
the body to absorb lycopene, so don’t be afraid
to drizzle a little olive oil over fresh tomatoes.
Per tomato O 12kcal O2.5g sugars O 0.8g fibre
ONE PORTION
OF YOUR
FIVE-A-DAY
80g
AUBERGINES
This spongy veg is a great vehicle for
flavour and can make a nifty low-carb
swap for pasta and bread. Just watch how
much oil you give it – it’ll drink up the lot!
Nutritional reasons to buy
Aubergine skin is rich in an antioxidant called
nasunin, which gives the veg its signature purple
hue and helps to protect against cell-damaging
free radicals. Aubergines also contain phenolic
compounds, in particular chlorogenic acid,
another antioxidant that lab tests show may help
to lower cholesterol and protect cells from
becoming cancerous. There’s no need to

WORDS: JULIETTE KELLOW, PHIL MUNDY, REBECCA ALMOND. PHOTOS: ISTOCK

In the kitchen
BLEND tomatoes with garlic and basil until
smooth, then transfer to a saucepan and
simmer until reduced by half. Cool,
then freeze in portions ready to heat
up for a speedy midweek sauce.
1 tomato or
ROAST halved tomatoes scattered
with finely chopped anchovies to
serve with grilled meat or fish.
FINELY chop tomatoes, peppers and chilli,
then mix with lime zest and juice
for a tangy salsa.
salt aubergines – this was traditionally done
to remove the bitter juices from the veg, but
modern varieties are far more palatable.
Per 80g O 12kcal O 1.6g sugars O 2.1g fibre
ONE PORTION
OF YOUR
FIVE-A-DAY In the kitchen
7 cherry ROAST whole aubergines until very soft, then
tomatoes whiz the flesh with garlic, tahini, lemon juice
and parsley for a tasty dip.
CUBE and fry in a little oil until soft, adding
curry paste to taste and a splash of water when
nearly cooked for a spicy side dish.
GRIDDLE slices, then toss with chopped fresh
mint, tomatoes, feta and extra-virgin olive oil.

Find HFG aubergine recipes at

healthyfood.co.uk/aubergine

12 HEALTHY FOOD GUIDE AUGUST 2016

 S H O PPI N G

BROAD BEANS
These vibrant legumes
take a little effort ONE PORTION
to prepare (the pods OF YOUR
FIVE-A-DAY
are too tough for
eating), but it pays
3 heaped
dividends in fibre
tbsp
and vitamins

Nutritional reasons to buy

Also known as fava beans, broad
beans contain a good amount
of protein and fibre – just three
heaped tablespoons provide
21% of our daily fibre needs,
making them great for filling
us up. They contain folate and
vitamin C, too. Broad beans
have been linked to improving
the symptoms of Parkinson’s
disease, as the plant they come
from contains levodopa, a drug
commonly used to treat the
condition. However, research in
this area to date is very limited
and online advice that
recommends eating more
broad beans to treat the
condition tends to be anecdotal
rather than based on scientific
studies. Anyone with Parkinson’s
who is considering eating more
broad beans should first seek
medical advice.
Per 3 heaped tbsp O 43kcal O 0.8g
sugars O 6.5g fibre

In the kitchen
BROAD BEAN DIP serves 4
Blanch 250g shelled broad
beans for 1 min. Blend with 1
garlic clove, 25g toasted flaked
almonds, 1tbsp extra-virgin olive
oil, juice ½–1 lemon and some
ground black pepper until smooth
– add a splash of water to loosen,
if you like. Serve as a dip with
crudités, or spread on toast and
top with a fried egg for lunch.

AUGUST 2016 HEALTHY FOOD GUIDE 13

THIS
MONTH
WE A great alternative to
bread or wraps, these
We like the health
twist in this
h llow-fat
f
seeded flatbread thins spread: it contains
offer less stodge and vitamins A and D,
We’ve scoured the more flavour to go with plus the omega-3s
shelves for great- your lunch or BBQ. found in avocado oil.
tasting, nutritious Deli Kitchen Seeded Tesco Avocado
products and selected Flatbread Thins, Spread,
£1.25/6 x 35g flatbreads, £1.20/250g
our favourites to Morrisons, Waitrose Per 1tsp O27kcal
make your weekly Per flatbread O 107kcal O2.4g fat O0.2g O3g fat O0.7g saturates
shop easier saturates O0.8g sugars O0.3g salt O0g sugars O0g salt

A light, kernel-free, Fancy a change from Already fans of peanut

toddler-friendly snack
that’s lightly sweetened
with juice. In Banana
and Sweet Cinnamon
flavours. You may want
to nab a bag yourself…
Organix Goodies Puffcorn,
£1.99/4 x 10g bags,
widely available
Per bag (Banana) O39kcal O0.1g fat
O0g saturates O1.1g sugars O0g salt
water? This lightly
fruity, no-added-sugar
drink will help you to
stay hydrated – with
half the calories of
coconut water.
True Nopal Cactus Water,
£1.69/330ml, Boots,
Waitrose, Ocado
Per carton O30kcal O0g fat
O0g saturates O6g sugars O0g salt
butter, we’ve fallen for
this trio of 100% nutty
alternatives, in Pecan,
Macadamia and
Brazil. Great spread
on oatcakes.
Meridian nut butters,
£5.99/170g,
health food stores
Per 1tbsp (Pecan) O114kcal O11.1g fat
O0.9g saturates O0.9g sugars O0g salt

14 HEALTHY FOOD GUIDE AUGUST 2016

 S H O PPI N G

Th
These cultured
l d Swap your regular A satisfying sweet
fruit yogurts green tea cuppa for an pick-me-up with fewer
are low in fat antioxidant-containing than 100 calories,
and sweetened matcha, or use it in only 1g sugars, but
with juice instead homemade ice creams, a hefty 9.1g protein.
of added sugar. smoothies and bakes. Chew on that!
Yeo Bio Live Organic Mighty Matcha Aussie Bodies
Yogurts, £2/4 x 120g, Green Tea Powder, Mini ProteinFX Bar,
Co-Op, Asda £12.50/30g, 99p/30g, Boots
Per pot (Strawberry) O83kcal mightymatcha.com Per bar (Choc Fudge) O 95kcal
O1.7g fat O1.2g saturates Per cup O 0kcal O 0g fat O 0g saturates O 10g fat O 1.6g saturates
O11.4g sugars O0.1g salt O 0g sugars O 0g salt O 1g sugars O 0.1g salt
COMPILED BY LAURA DAY. PRICES CORRECT AT TIME OF GOING TO PRESS

Want wholesome? This satisfying all-nut Porridge and chia

These legume and rice bar is packed with seeds combine for a
combos play with almonds, peanuts and deliciously creamy
flavours. Heat in 1 min cashews with no fruit, gluten-free breakfast
and munch straight so it has 40% less sugar (with fab packaging
from the pouch. than similar snacks. to boot).
Tilda Pulses & Rice, Kind Nuts & Spices Bar, Primrose’s Kitchen Organic
£1.39/140g, Asda, £1.29/40g, Tesco, Waitrose, Oatmeal & Chia, £3.99/480g,
Sainsbury’s, Tesco, Ocado Whole Foods Market Waitrose, Ocado, health food
Per pouch (Edamame, Spring Onion & Per bar (Madagascan Vanilla Almond) stores, primroseskitchen.com
Wasabi) O155kcal O4.1g fat O0.6g O 237kcal O 16g fat O 1.7g saturates Per 40g serving O 152kcal O 3.3g fat
saturates O2.5g sugars O0.4g salt O 4.1g sugars O 0.2g salt O 0.5g saturates O 1g sugars O 0g salt

AUGUST 2016 HEALTHY FOOD GUIDE 15

 I
H
BROKEN
HEART
We know that simple lifestyle
changes can help prevent heart
disease, but now scientific
research has discovered we
can also help reverse
existing damage
A
REMEDY FOR DAMAGED HEARTS has never
been so sorely needed. Every three minutes,
someone in the UK dies from a heart attack –
and around 30% of all heart attacks are fatal, according
to the British Heart Foundation. Moreover, there are
currently seven million people in the UK living with
cardiovascular disease (CVD), an umbrella term for all
diseases of the heart and circulation. This includes
coronary heart disease (CHD), as well as stroke, heart
failure, cardiomyopathy and atrial fibrillation.
Many of us have at least one risk factor for CHD and
most of these risk factors are lifestyle related. They’re
simply a result of the everyday choices we make about
what we eat and drink, how much we exercise and
whether or not we smoke.
We make these choices without much conscious
effort and often put off actioning any necessary
changes because we’re too busy. And yet, over time,
making unhealthy choices each and every day
is leading to conditions such as high blood
pressure, high cholesterol and being
overweight. It’s in our power to change
these habits, though – and our health
can benefit hugely as a result.
MEDICATION TO CONTROL
cholesterol and blood pressure,
plus surgery (including cardiac
stents and bypass surgery) are the
mainstays of treatment and, often,
are lifesavers. But research by
US cardiologist Dr Dean Ornish,
clinical professor of medicine at the
University of California, has shown
that a programme of diet, exercise
and stress management can
reverse heart damage.
In the 1990s, Dr Ornish devised
an intensive year-long lifestyle
modification programme for heart
disease sufferers. The Lifestyle
Heart Trial looked at the impact
of a very low fat vegetarian diet,
moderate exercise, no smoking
and stress management training
(see Lower your risk, p21). The
participants that made these
changes did not take cholesterol-
lowering medications. The results
were impressive: not only did
the programme lead to a 91%

reduction in the number of chest
pains reported, but it also found
a 4.5% reduction of the narrowing
of coronary arteries after a year,
and a 7.9% improvement when
followed up five years later.
By contrast, the arteries of heart
disease sufferers in the control
group, who received standard
medical treatment including
cholesterol-lowering medications,
had almost a 28% increased
narrowing of their arteries after
five years. They also experienced
more than twice as many cardiac
events, such as heart attack.
SINCE THE INITIAL RESEARCH,
scientific studies have revealed that
the Ornish approach can benefit
more than our hearts. Studies have
found that the lifestyle changes
can also reverse type 2 diabetes
and early stage prostate cancer,
plus change gene expression in
over 500 genes – this means that if
you’ve inherited ‘at risk’ genes, you
can change how they act in terms
of disease. The programme can
even lengthen telomeres (the ends
of our chromosomes), which are
crucial to how our bodies age.
UNDO IT WITH ORNISH is the
new name for Dr Ornish’s heart
programme. It’s the first lifestyle
method that’s scientifically proven
to reverse heart disease, and it
does so by improving four key areas:
y revising dietary choices
yincreasing daily exercise
yimproving support from
family and friends
ydecreasing stress
Undo It With Ornish involves
18 four-hour group sessions and,
unlike most quick-fix regimes, 88%
of participants are still following it
H E A LT H
after a year. Its aim is to reduce the
need for medication in people with
diabetes, reduce stroke risk, lower
blood pressure and cholesterol,
reduce weight and alleviate
depression — all factors known
to cut the risk of heart disease.
Although the programme isn’t
available in the UK, you can read
Dr Ornish’s book, The Spectrum:
A Scientifically Proven Program to
Feel Better, Live Longer, Lose Weight,
Gain Health (Ballantine, £14.63),
and find out more at ornish.com.
THE ORNISH PROGRAMME follows
many of the same healthy eating
guidelines that are recommended
in the UK. It’s a vegetarian diet
based on limiting ‘bad’ carbs and
fats, and eating lots of good ones
instead. This means eating foods as
they’re found naturally, rather than
in a processed form. The most
dramatic element is that no more
than 10% of daily calories should
come from fat. This is far fewer than
the current UK guidelines, which
recommend no more than a third
of our calories should come from fat,
an amount most adults now achieve,
although our intake of calories from
saturates remains too high.
1What you eat and drink
Eat a plant-based diet of vegetables, fruits,
wholegrains, legumes and small amounts of nuts
2How much
you move
Add regular exercise
3 How much
love and
support you have
and seeds. If you’re not quite ready to go all-out into your routine. The Having people around
vegetarian, then just cutting down on animal foods and UK Department of Health you who care about you
incorporating some plant-based meals is a good start. recommends 150 minutes is a key component of
of moderate-intensity good health. Allowing
Choose these Avoid these exercise (anything that their love and support
y Fresh fruits y Red meat gets you slightly out of into your life will help
y Vegetables and y Full-fat dairy products breath) per week. More you to become healthier
salads and butter intense exercise or and happier.
y Legumes including y Trans fats found in strength training, two or
lentils, chickpeas and some biscuits, pastries three times a week, will
dried or canned beans and fast foods bring added benefits.
y Wholegrains including y Refined carbohydrates Turn to p86 to read
oats, barley, quinoa, found in biscuits, cakes, about the benefits of
brown rice, wholegrain many processed cereals, hula hooping.
pasta and breads crackers, white bread,
y Foods containing white rice and pasta
soy (tofu, tempeh, y Added sugars including
soybeans, soya milk) those in sweets, cordials
y Nuts, seeds, avocado and soft drinks
and plant oils such as y Alcohol (if you do
olive and rapeseed, drink, stick to 1 standard
used sparingly alcoholic measure
y For those who are not per day)
Just 30 MINUTES OF
ready to go completely y Caffeine (limit yourself MODERATE-INTENSITY
vegetarian, add up to to 1 drink containing
2 servings of fish and caffeine per day). EXERCISE at least
egg whites, 1 serving of
lean poultry and 1–2 FIVE DAYS A WEEK
servings of non-fat dairy
foods per day
will mean you achieve
y Up to 2 cups of green UK activity targets
tea a day
y Water, herbal teas and
grain-based coffee
alternatives, such as barley.

20 HEALTHY FOOD GUIDE AUGUST 2016


4How you deal
with stress
Better stress management
is key to health. Dr Ornish
encourages learning
relaxation and stress-
management techniques.
H E A LT H
‘THE MAJOR CAUSE of heart
disease is a build-up of fatty deposits
inside the artery walls, known as
atherosclerosis,’ says Dr Sam Firoozi,
consultant cardiologist at
St Anthony’s Hospital in Surrey.
‘These gradually clog the arteries,
reducing blood flow to the heart.
‘For your heart to beat, it needs
a constant supply of oxygen from
the lungs, which flows into the
coronary arteries that feed the heart
muscle. When there is narrowing
or blockage of these arteries, blood
flow and oxygen to the heart is
reduced, causing angina or chest
pain. If the flow stops completely,
you will have a heart attack. If not
treated quickly, this can result in
permanent damage to the heart
muscle,’ says Dr Firoozi.
Lower your risk
There are, of course, a number of
risk factors that can’t be changed,
including age, gender and genetic
disposition. But there are steps
you can take to reduce your risk of
atherosclerosis, and even reverse
this narrowing of the arteries if
you already have it. The British
Heart Foundation lists these
‘modifiable’ risk factors:
y Smoking – both active
and passive
y High blood cholesterol
y High blood pressure
y Being overweight
‘Physical inactivity, depression
and a lack of social interaction and
support have also been linked with
an increased risk of heart disease,’
adds Dr Firoozi. Assess your risk
further and get more information
at bhf.org.uk/heart-health/
risk-factors/check-your-heart-age.
AUGUST 2016 HEALTHY FOOD GUIDE 21
H E A LT H

I A typical heart-healthy day…

F YOU’RE UNSURE
as to how to switch
to a plant-based diet, 6am START THE DAY wholegrain roll, or a
Juliette has these tips with meditation. There are roasted vegetable and
to get you started: lots of apps to guide chickpea quinoa salad
y Stock up your you; we like Headspace with lemon tahini dressing.
storecupboard with a (headspace.com). If you’re at work, always
good variety of canned step away from your desk
and dried beans, 7am BREAKFAST on and go for a stroll outside.
lentils, wholegrains, oats and low-fat soya milk
nuts and seeds. (fortified with calcium and 3:30pm SNACK ON
y Seek out plant-based vitamin B12), with fresh fruit and a handful of nuts.
recipes that friends have berries or sliced banana.
recommended, or go Follow with a slice of 5:30pm GO FOR
online to get meal ideas wholegrain toast thinly A BRISK WALK for half
at healthyfood.co.uk spread with almond an hour – as part of your
‘It’s easy!’ says and recipes.vegsoc.org. butter or no added salt commute, or with a friend
HFG nutrition Alternatively, sign up to or sugar peanut butter, or your partner and chat
consultant a vegetarian cookery and a cup of herbal tea. about the day. Or have
course at a local college an earlier dinner and
Juliette Kellow.
or cookery school. 10am ENJOY a piece walk afterwards.
Here she y Choose to eat of fruit and a green tea.
guides you meat-free one day a 7pm SIT AT THE TABLE,
through an week at first, gradually 12:30pm LUNCH and share your evening
working your way towards can be a wholegrain wrap meal with company as
average day a total plant-based diet. filled with falafel, hummus often as you can. Balance
Visit meatfreemondays. and tabbouleh, a bowl of your plate with lots of veg
co.uk for inspiration. minestrone soup with a and salad, wholegrains
and a portion of plant
protein (or some fish or
lean poultry). Meal ideas
Making lasting include marinated tofu
and vegetable stir-fry with
changes will brown rice; chickpea and
BENEFIT YOUR vegetable tagine with
quinoa; wholegrain

WORDS: DR KATE MARSH, HANNAH EBELTHITE. PHOTOS: ISTOCK, GETTY IMAGES

HEART and, tortillas with Mexican
beans, salad, salsa and
literally, give guacamole; lentil and
vegetable shepherd’s pie;
you A NEW and barley and vegetable
LEASE OF LIFE risotto with chicken
breast. Finish with fresh
fruit salad or baked apple
with a dollop of reduced-
fat yogurt.

9:30pm WIND
DOWN AND RELAX
before bedtime with a
mug of warm soya milk
or herbal tea and a good
book or chill-out music.

22 HEALTHY FOOD GUIDE AUGUST 2016

 Lower cholesterol
– NATURALLY!

only 77 kCal
per portion!

Taking care of your heart can be much
easier than you think. Do what the Scan-
dinavians do!
Eat Betavivo. It will make you feel good
today — and make a real difference in the
long run.
These Swedish oat hearts have a uniquely
high concentration of the soluble fibre
beta-glucan from oats.
Oat beta-glucan has been shown to
reduce cholesterol. High cholesterol is a
risk factor in the development of cardio-
vascular disease.
A daily portion of Betavivo gives the full
three grams of oat beta-glucan needed
daily to get the beneficial effect.
Enjoy Betavivo — for your heart. Every day.

Consumption of beta-glucan as part of a meal will also contribute to a
lower blood sugar rise after the meal. Coronary heart disease has many
risk factors. Altering one of these risk factors may or may not have a
beneficial effect. A varied and balanced diet and a healthy lifestyle are
always important.
Betavivo is available at Holland & Barrett, Lloyds, boots.com and other
leading pharmacies and health food stores.
www.betavivo.co.uk
 There are
so many
positive
vibes
around the protein
available from plant
sources right now.
Melanie Leyshon
investigates
whether it’s time
to look beyond
the meat counter

SHOULD YOU BE EATING MORE…?

PLANT-BASED
PROTEIN
A
S HEALTH AND NUTRITION
TRENDS GO, getting more
plant-based proteins into
our diets is right on the money.
Leading health bodies, from the
World Health Organization (WHO)
to Public Health England (PHE), are
championing plant-based protein
for health reasons – plus it helps the
environment into the bargain.
In the UK we have no problem
meeting our daily protein target,
with the Reference Intake (RI) set
at 50g. In fact, on average, we
tuck effortlessly into 75g protein a
day. However, almost two-thirds of
this is obtained from animal
products – red meat and poultry
account for 38% of our average
intake, dairy products and eggs
16%, and fish 8%.
Eating so much animal protein,
especially red and processed meat,
has implications for our health, in
particular our risk of developing
bowel cancer. As a result, health
guidelines recommend we cut down
on red meat and switch to plant-
based types of protein instead.
Health experts such as Tim Lang,
professor of food policy at London’s
City University, are encouraging us
to see meat as an occasional rather
than daily addition to our diets.
Think of meat-free Mondays, then
going veggie on several more
days each week.
The health benefits
EATING PROTEIN-BASED FOODS
is an excellent way to keep tabs on
our waistlines – they’ve been shown
to keep us feeling fuller for longer.
This is because it takes longer for
the body to digest protein, which in
turn means it takes longer for hunger
to kick in – so in theory we eat less.
That said, it’s important to eat
the right type of protein. For many
people, that means choosing

24 HEALTHY FOOD GUIDE AUGUST 2016

 H E A LT H

meat-free options. ‘Many plant- of dairy, and bulk out salads

based proteins tend to have fewer with lentils and pulses.
calories and are typically lower in HFG expert and dietitian
total fats (especially saturated fat), Jennifer Low recommends
and higher in unsaturated fat and choosing a plant-based
fibre than meat-based protein,’ protein snack if you need a
says Helen Bond, HFG expert and mid-morning boost, or when you
spokesperson for the British Dietetic hit that 4pm slump and it’s a long of hunger-busting protein. ‘A 200ml
Association. ‘These dietary features time until dinner. Grab a handful glass of fortified soya milk is a
are associated with lower body mass of unsalted almonds or a slice of source of high-quality soya protein
and less weight gain over time.’ wholegrain toast with no added (around 6g; 12% of your daily
The benefits go beyond weight sugar or salt peanut butter. See protein needs), is naturally low in
loss, though: ‘Studies have shown HFG guide to plant-based protein saturated fat and is a source of
that replacing animal protein with (below) for more snack-ready ideas. calcium,’ she says.
plant protein can be beneficial to Protein, often in the form of soya,
enhancing glycaemic control Hot on the shelf is increasingly being added to
(blood glucose levels) in people MANUFACTURERS are taking cereals, bars and porridge, too.
with diabetes,’ Helen adds. ‘And a lead with snack options made Mornflake Go! High Protein Porridge
certain plant-based foods, such as entirely from plant-based protein has whacked up its protein content
soya protein, nuts, oats, barley and – or products that have plant-based to 15.5g per 70g pot, compared to
plant sterols have been shown to protein added. The HFG team is 8.1g protein in its Oats2Go! pots.
reduce blood cholesterol, which is already smitten with a few of them, Eat Natural has added soya to its
beneficial for heart health.’ including the Alpro Go On Protein Packed Crunchy Nut Bar for
range of fruity soya yogurts (the a 10g protein hit. Even Weetabix is
What to choose passion fruit flavour was highly offering a higher-protein variety with
PLANT PROTEIN MAY NOT sound recommended in July’s HFG Food added wheat protein – two biscuits
sexy, but once you know what counts and Drink Awards), which provides contain 7.6g protein compared with
it becomes easy to include more in 7.8g protein per 150g pot. 4.5g protein in its classic cereal.
your diet. For example, add tofu and Helen also recommends fortified
Quorn to stir-fries instead of beef soya yogurts and desserts, plus Post-training boost
or pork; serve cereals with fortified unsweetened soya milk and shakes, THERE’S STRONG EVIDENCE to
and unsweetened soya milk instead as they’re generally great sources suggest that eating high-quality
protein within one to two hours of
completing weight training can
HFG guide to plant-based protein help muscles to recover. Better still,
studies
t di have
h shown
h eating
ti protein
t i
3tbsp hummus ..................................................................... 3g
after resistance training over a
1tbsp no added sugar or salt peanut butter............... 4g period of 10–24 weeks can
1 slice wholegrain bread .................................................. 4g help to increase muscle
150g pot fruit flavoured soya yogurt .......................... 5g mass and strength. ‘You
need around 10–20g
200ml fortified unsweetened soya milk .................... 5g
high-quality protein
30g unsalted almonds ....................................................... 6g to stimulate
30g sunflower seeds ......................................................... 6g protein synthesis in
the muscles,’ says
30g unsalted peanuts ...................................................... 8g
Jennifer. ‘Plant-based
½ large can red kidney beans (120g drained) ............. 8g sources can be just as
½ large can chickpeas (120g drained) ........................... 9g g d as animal sources,
PHOTOS: GETTY, ISTOCK

200g pot no added sugar or salt baked beans ...... 10g so choose a wide variety to
ensure you reap the benefits. Baked
120g cooked lentils ......................................................... 11g
beans on wholegrain toast is a great
200g steamed tofu ........................................................... 16g post-workout meal as it provides
200g Quorn ........................................................................ 28g all the essential amino acids.’

AUGUST 2016 HEALTHY FOOD GUIDE 25

 SUPERFOOD STAR EVERYDAY HERO CHIA SEEDS
NUTRIENT
A S E E DS OMEGA-3 MON
SPRINKLE ON CEREALS or salads
I FATS SA L
CH
or add to muffins. You can also buy
ready-made chia products such
as puddings and snack bars.

Why the health halo?

These tiny seeds are packed with
protein, fibre and a range of vitamins
and minerals. But the biggest draw
is their high omega-3 fat content.
Omega-3 fats are linked to keeping
Per 1tbsp (15g) serving Per 140g grilled salmon steak our heart, brain and eyesight healthy,
O1.9g omega-3 fats O 4.6g omega-3 fats and our triglyceride levels and blood
O 40p O £1.50 pressure within the safe spectrum.

SUPERFOOD STAR EVERYDAY HERO GOJI BERRIES

NUTRIENT
VITAMIN WBERR
SNACK ON THEM straight from the
I BE RRIE C RA
OJ
pack, or in a mix with nuts if you find
S T IE
G S the flavour too bitter. You can bake
S

them into muesli bars, too, or mix a

handful into muesli or natural yogurt.

Why the health halo?

They contain vitamin B2, vitamin A,
iron and selenium, as well as around
3g fibre per 30g serving. They also
contain antioxidant-rich polyphenols.
Per 30g serving Per 80g serving But it’s their high vitamin C content
O15–150mg vitamin C O53p O47mg vitamin C O40p that’s often promoted. We need 80mg

SUPERFOOD STAR EVERYDAY HERO BAOBAB POWDER

NUTRIENT THIS POWDER FORMS naturally
B P OW CALCIUM M O N DS
BA D E AL in the fruit of the baobab tree in
O South Africa. Blend in juices or
BA

smoothies, or add to home bakes.

Why the health halo?

It’s valued for its calcium content,
needed for healthy bones and
teeth and blood clotting, and is
often recommended as a good
dairy alternative. It’s also praised
Per 1tsp (5g) serving Per 30g serving for its ability to provide iron, vitamin
O 15mg calcium O 30p O 72mg calcium O 33p C, potassium (six times more than

26 HEALTHY FOOD GUIDE AUGUST 2016


Is it worth shelling out for ‘supercharged’
ingredients? Dietitian Jennifer Low compares
some of the big trends with everyday foods
to see if you’re actually buying better nutrition
Is the hype justified?
O They’re a source of protein and
fibre (around 5g in 1tbsp).
O Just 1tbsp chia provides 1.9g
omega-3 fats, so they’re a good choice
for topping up intakes. The Scientific
Advisory Committee on Nutrition
(SACN) advises we eat two portions
of fish each week, one of which
should be oily (equivalent to about
3g omega-3 fats a week).
O You need more than 1tbsp to
benefit from the other vitamins and
minerals chia contains, though.
vitamin C a day to help protect our
bodies from cell damage. This
antioxidant is also needed for making
collagen and for absorbing iron
from vegetarian foods.
Is the hype justified?
O The vitamin C content of goji berries
depends on the form the fruit is in.
Dried berries contain very little, while
fresh (difficult to come by in the UK)
and goji-based juices can contain
more. Check individual pack labels.
a banana), magnesium and other
important antioxidants.
Is the hype justified?
OSome people argue that baobab
powder is a good source of calcium
for vegans or people who can’t
tolerate dairy, but it only contains
15mg in a typical 1tsp serving.
The daily requirement for calcium
is 800mg, so you’d need to have
a whopping 53tsp baobab a day to
meet your needs!
SALMON
SALMON CONTAINS PROTEIN
and many other nutrients, including
potassium, phosphorus, selenium,
and vitamins B1, B3, B12, D and E.
It’s more expensive than chia seeds,
but that’s because it’s eaten as
the main part of a meal, so you get
a lot more for your money. Farmed
salmon tends to contain more fat
than wild (the fish don’t need to
swim as hard) so has a higher
omega-3 content – 4.6g per 140g
grilled portion compared with
3.6g, respectively.
STRAWBERRIES
PER SERVING, STRAWBERRIES
can contain over three times the
amount of vitamin C in dried
goji berries – and they cost less.
They’re also readily available and
are really versatile, making a
naturally sweet snack, low-calorie
dessert or breakfast contribution
to your five-a-day. Strawberries
also contain folate and a range of
polyphenol antioxidants, which, like
vitamin C, can help to protect
against cell-damaging free radicals.
ALMONDS
THESE EASY-TO-FIND NUTS
are a great choice for boosting
bone-strengthening calcium,
especially if you avoid dairy. In fact,
almonds provide over four times
the amount of calcium of baobab
powder in a typical serving. They
also contain protein, fibre and
heart-friendly monounsaturated
fats, plus a host of other nutrients
including vitamin E, phosphorus
and magnesium, making them an
all-round nutritious buy.
NUTRITION
BEFORE YOU BUY
NOT ALL OMEGA-3S are the same.
The health benefits seem to be
specific to the ready-made long
chain type (DHA and EPA), which
are found in oily fish. Chia seeds
contain short chain omega-3 fats
(linolenic acid), which need to be
converted by the body into long
chain, but this process doesn’t work
very efficiently. Nevertheless, if you
follow a vegetarian diet, adding
chia seeds to your daily menu is a
good way to get some essential
omega-3 fats.
BEFORE YOU BUY
GOJI BERRIES CONTAIN unique
antioxidants, but we need a variety
of antioxidants to keep us healthy,
so it’s better to choose a wide
range of fruits and vegetables
each day rather than championing
just one. Added to this, the
evidence for goji berries’ superfood
status is poor – most studies tested
only small numbers and used
purified extracts of the fruit at much
higher concentrations than those
found naturally.
BEFORE YOU BUY
IF YOU DON’T HAVE DAIRY in
your diet, either because of an
intolerance or dietary preference,
almonds are a far superior choice
nutritionally than baobab powder.
But if you can eat dairy, such as
skimmed milk, low-fat yogurt
and reduced-fat cheese, it really
is the best choice for calcium.
This is because the calcium is in
a form that’s more easily absorbed
in the body than the calcium
present in plant foods.
AUGUST 2016 HEALTHY FOOD GUIDE 27
 SUPERFOOD STAR EVERYDAY HERO BEE POLLEN
NUTRIENT EAT IT AS A SNACK or add it to
E P O LLE N FOLATE O CCO L I
BE BR
smoothies, yogurts or juices.

Why the health halo?

It’s said to have anti-inflammatory
effects and is used by herbalists
as an energy enhancer, skin soother
and to treat addictions, among
other disorders. Manufacturers
claim the pollen is rich in
several B vitamins, zinc, iron and
Per 1tsp (5g) serving Per 80g serving antioxidants, as well as fibre. Its
O33mcg folate O58mcg folate folate content, needed for a healthy
O 17p O 9p nervous system, is often noted
as a selling point.

SUPERFOOD STAR EVERYDAY HERO SEAWEED

NUTRIENT SNACK ON PACKETS OF dried
AWE E D IODINE K IM ME D
SE I -S M
seaweed when hunger strikes. Or
add fresh or dried seaweed to
IL

stews, soups and savoury bakes

SE

for an umami flavour.

Why the health halo?

Seaweed is said to be a natural
source of nutrients such as zinc,
iron and B vitamins. But it’s iodine
that’s often highlighted as the
Per 1tsp (3g) serving dried kombu Per 200ml serving reason healthy cooks swear by
O13,220mcg iodine O 60mcg iodine these greens – a nutrient needed
O30p O 13p for the production of thyroid

SUPERFOOD STAR EVERYDAY HERO SPIRULINA

NUTRIENT
VITAMIN SPIRULINA POWDER is usually
IR U LI N A B12 E F M I NCE
SP BE
added to smoothies and yogurts.
Just be aware that whatever you
add it to will turn green – and won’t
taste that great.

Why the health halo?

Per 1tbsp (7g) serving
O 0mcg (despite marketing claims)
Per 70g serving (cooked)
O 2.1mcg vitamin B12
Fans claim this dried blue-green
algae extract has more nutrients
than any other plant, grain or herb.
It’s reportedly great for protein and
calcium, and is touted as a naturally
PHOTOS: ISTOCK

rich plant source of vitamin B12

O 42p O 80p (usually found only in animal
foods), therefore great for vegans.
This B vitamin is important for

28 HEALTHY FOOD GUIDE AUGUST 2016


Is the hype justified?
O 1tsp bee pollen provides around
17% of our daily need for folate,
so can make a useful contribution.
OWhile there are apparently a lot
of antioxidants in bee pollen, it’s
very difficult to establish what they
are and the quantities needed to
see benefits (if there are any).
OBee pollen doesn’t tend to be
rich enough in other nutrients to
make a significant difference. Plus,
no two samples will be the same – it
depends when and from where the
pollen is collected.
hormones responsible for
maintaining a healthy metabolism.
Is the hype justified?
O It depends on the variety. Just
1tsp dried kombu seaweed
provides a massive 88 times more
iodine than our daily need! The
same amount of dried wakame
seaweed provides 505mcg iodine.
But nori seaweed (the type used to
wrap sushi) has just 44mcg in 1tsp.
forming red blood cells and
ensuring our immune and nervous
systems work properly.
Is the hype justified?
O In a typical 1tbsp serving you only
get around 6g protein and 33mg
calcium (just 4% of your daily need).
O On paper, it can look like a good
source of vitamin B12 – but the
vitamin B12 from spirulina isn’t
metabolically active once digested
by humans, so the body can’t use
it! Even though the packaging may
suggest it’s rich in this vitamin, it’s
a worthless source.
BROCCOLI
BROCCOLI CONTAINS FOLATE
and is rich in other nutrients, such
as potassium and vitamin C, as
well as antioxidants including
eye-friendly lutein and zeaxanthin.
An 80g serving provides one of our
five-a-day, plus fibre to help fill us
up – bee pollen does neither.
SEMI-SKIMMED MILK
MILK AND DAIRY PRODUCTS
are the main sources of iodine
in the UK – a 200ml serving of
semi-skimmed provides 40% of
our daily needs. Plus it comes
with a wide range of other nutrients
including protein, calcium and
vitamin B12.
BEEF MINCE
BEEF MINCE SERVES UP a wide
range of nutrients and in good
amounts, due to the size of a
typical serving. Standout nutrients
include protein, phosphorus, zinc,
selenium, and vitamins B3, B6
and of course, vitamin B12.
A 70g serving (cooked weight)
provides 84% of our daily need for
this nutrient – and the body can
actually use it.
NUTRITION
BEFORE YOU BUY
BE AWARE that if you are allergic to
bee stings, you may also be allergic
to bee pollen. Although bee pollen
does contain some vitamins and
minerals, the levels of these are
too low to make a major impact on
our intakes in the small amounts
that are typically consumed (folate
is the exception). We can easily
meet our daily need for folate from
more everyday foods such as green
leafy vegetables (broccoli, kale,
spinach, rocket and watercress, for
example) as well as oranges and
fortified breakfast cereals.
BEFORE YOU BUY
SEAWEED CAN BE ENJOYED
as part of a healthy diet, but it’s
certainly not essential. Milk, on the
other hand, has the benefit of
being much cheaper and provides
more key nutrients, including
calcium and protein, for your buck.
It’s worth noting that research has
found organic milk has around 40%
less iodine than non-organic milk,
probably because the cows in
conventional dairy farms are given
mineral supplements – so save
yourself the extra cost.
BEFORE YOU BUY
SPIRULINA IS A rich nutrient source
gram for gram, but since you only
eat it in small amounts, it won’t
contribute much to your overall
intake. Vitamin B12 needs are
generally met in the UK population
and if you eat some animal foods
such as eggs and/or dairy products,
chances are you’ll get enough.
The main group of people at risk of
a deficiency are people following a
vegan diet, who may need to take
a B12 supplement or look for foods
fortified with B12, such as breakfast
cereals. Spirulina won’t give you the
same benefits.
AUGUST 2016 HEALTHY FOOD GUIDE 29
 EATING
Expert Q Do you have
any diet tips to
Advice
help with my
travel sickness?
Laura, via email
&
A SOME PEOPLE find nibbling
on dry crackers or sipping
A
fizzy drinks (pick diet varieties)
help to ease symptoms. Others
swear by ginger-flavoured foods
and drinks. Although studies
looking at ginger to treat motion
sickness have had varied results, it
may be worth packing a gingernut
biscuit or bottle of diet ginger ale.
Peppermint may help, too, so try
sucking a sugar-free mint or take
a flask of peppermint tea. It’s best
to avoid spicy or greasy foods
and alcohol when travelling, as
they can unsettle the stomach.
Q Does
barbecuing
HOLIDAY meat increase
SPECIAL
your risk
of cancer?
Paul, via email
A LAST YEAR WE HAD over
130 million barbecues in
It’s holiday season Britain, so scare stories linking
barbecued food to cancer need
at last! But with the to be taken seriously. Eating too
fun and sun can come much red and processed meat,
seasonal health issues. such as sausages, increases the
risk of bowel cancer. UK health
Dietitian Juliette Kellow
guidelines recommend we eat
tackles the most no more than 500g cooked red
common dilemmas meat a week, and having a steak,
30 HEALTHY FOOD GUIDE AUGUST 2016
burger, lamb kebab and a couple
of sausages at an all-day barbie
means you’ll easily consume this
entire weekly limit in one day! So
if you regularly eat barbecued
food, choose more chicken, fish
and veggie options. Visit healthy
food.co.uk/bbq for fresh ideas.
The other issue is that cooking
food at high temperatures
produces harmful chemicals
including heterocyclic amines
(HCAs) and polycyclic aromatic
hydrocarbons (PAHs), which may
increase our risk of cancer. To
reduce this risk, part-cook meat in
the oven first so it needs less time
on the grill, and don’t eat burnt
food. Marinating meat first will
keep it juicy and may also limit
the formation of HCAs and PAHs.
When fat drips from meat on to
the hot coals and creates smoke,
more of these harmful chemicals
are produced, so choose lean
cuts. Wrapping meat in foil or
using tongs rather than piercing it
with a fork to turn it means less fat
drips on to the coals, too.
Q How can I
avoid a dodgy
holiday tummy?
Stephanie, via email
A USE ANTIBACTERIAL WIPES
when you can’t wash your
hands before eating, and avoid
eating anywhere that appears
unhygienic. Stick to bottled water
if it’s not safe to drink the tap
water (use it to clean your teeth,
too), peel fruit and check whether
ice cubes have been made with
bottled water. Taking a daily
probiotic for two weeks before
travelling may also help.

QDo I need to
stick to water to
stay hydrated?
Dan, via email
A IT’S FINE TO MIX UP the
type of fluids you drink to
ensure you stay hydrated. Water
is the top choice, however, and
tap is just as healthy as bottled
(check it’s safe to drink if
travelling abroad, though; see
left). Other options include
smoothies, fruit juice, milk, tea,
coffee and low-calorie fizzy and
sports drinks. The only exception
is alcohol, which acts as a
diuretic, meaning it increases the
amount of water you lose in your
urine – a counter effect to staying
well hydrated.
Remember, though, that while
a 150ml glass of fruit juice or
smoothie counts as one of your
five-a-day, you need to be
DRINKING
mindful of the sugar and calorie
contents. Sugary drinks may lead
to tooth decay if frequently
consumed, so check labels.
QDo I need
to drink more
if it’s hot?
Nicole, via email
A YES! HOT WEATHER, like
any situation that causes
you to sweat more, means you
lose more fluid than you would
H E A LT H
normally. The only way to
effectively rehydrate the body
is to drink more (but be mindful
of the drink you choose; see left).
If you develop a headache or
suffer from poor concentration,
lack of energy or stress, it’s a sign
that you may not be taking in
enough liquid. In the longer term,
being dehydrated can increase
the risk of constipation and cystitis.
It’s difficult to say exactly how
much each of us needs to drink
to stay hydrated as this depends
on the temperature, our body
size and how much exercise we
do, but health guidelines
recommend 2 litres for men and
1.6 litres for women. Pregnant
and breastfeeding mothers
may need even more because
of the greater volume of fluid
in their bodies, needed to
support a baby’s growth.
AUGUST 2016 HEALTHY FOOD GUIDE 31
H E A LT H
WELLBEING
Q I always our stores to see us through
winter. However, research has
found using suncream means we
wear suncream make less vitamin D. That’s not to
say we shouldn’t wear it! Exactly
on holiday, but how much sunlight we need to
make enough vitamin D without
will this stop me burning and increasing our
risk of skin cancer is affected by
getting enough where we live, our skin type and
colour, and the time of day
vitamin D? and year. So it’s impossible to
Kelly, via email recommend a one-size-fits-all
approach as to how much sun
A IN THE UK, our bodies make
vitamin D (known as the
‘sunshine vitamin’) between April
exposure we should have each
day. What we do know is that it’s
essential to avoid skin reddening
and September when the sun’s or burning, so continue to protect
rays are at their strongest, so yourself by using suncream or
summer is the prime time covering up. You can boost your
to replenish intake of vitamin D by eating oily
fish, eggs and fortified foods,
and consider taking a 10mcg
daily supplement.
DO YOU HAVE A
QUESTION YOU’D
LIKE TO ASK OUR
EXPERTS? EMAIL
INFO@HEALTHY
FOOD.CO.UK
32 HEALTHY FOOD GUIDE AUGUST 2016
Q I’m flying
long haul – is
there anything
I can eat or
drink to prevent
jet lag?
Rachel, via email
A THE BEST WAYS TO
REDUCE the impact of
long-haul travel on the body are
to eat little and often, and to stay
hydrated. Overeating can cause
discomfort and indigestion, so
instead choose the lighter options
on the in-flight menu, and pack
fruit and unsalted nuts in your
hand luggage to snack on.
Drink plenty of water before,
during and after your flight. Take
a couple of large bottles on
board (buy them in the departure
lounge as you can only take
limited amounts of liquid through
airport security) and keep sipping.
Avoid caffeinated drinks such as
tea, coffee, fizzy drinks and even
hot chocolate, as they can disrupt
sleep. The same goes for alcohol
– it affects the body more at
altitude and can cause tiredness,
so you risk arriving at your
destination feeling sleepy and
hungover. Stick to just one small
alcoholic drink or, better still,
avoid it altogether. It’s a good
PHOTOS: ISTOCK, POSED BY MODELS
idea to take herbal tea bags with
you and ask for a cup of hot
water, especially if you find long
flights unsettling. Chamomile is a
calming choice, while peppermint
can soothe the stomach, prevent
heartburn and help you to relax.
Just like Grana Padano cheese, true taste and real origins simply cannot be imitated. That is why
the European Union created the Protected Designation of Origin scheme. PDO makes regional
specialities with centuries of tradition easier to recognise. Grana Padano cheese and Prosciutto di
San Daniele are perfect companions for every dish – awarded with the prestigious quality mark.



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CAMPAIGN FINANCED WITH AID FROM THE EUROPEAN UNION AND ITALY. Proud carriers of the PDO logo.

SUMME
DRINKS
We’ve lined up the best
of the season’s sippers,
from those low in alcohol
or sulphites, to those
suitable for special diets
GLUTEN-FREE BEER
Struggle with gluten? Don’t let it come between you and that (occasional!) ice-cold beer
Celia Organic Lager
£2.29/330ml,
Waitrose, Ocado,
Abel & Cole
This 100% organic
Czech craft lager is
one of the best tasting
wheat and gluten-free
beers we’ve tried.
Per 330ml bottle 136kcal
1.5 units (4.5% ABV)
NOT-SO-BOOZY WINES
Go for a tipple that’s lighter on the alcohol to stay the right side of the recommended units
Gallo Family
Vineyards Raspberry
and Lime Spritz
£3.95/750ml,
widely available
This fruit-infused
spritzer is a great
choice to offer
unit-savvy guests.
Per 175ml glass 125kcal
1 unit (5.5% ABV)
34 HEALTHY FOOD GUIDE AUGUST 2016
KNOW
THE
LIMITS
Keeping to new alcohol
guidelines (max 14
units a week for both
men and women) is
important for our health
and our waistlines:
O A 175ml glass of
13% ABV white wine
(2.3 units) = 159kcal
OA pint of 4% ABV lager
(2.3 units) = 182kcal
Green’s Glorious Brewdog
Pilsner Vagabond Pale Ale
£1.75/330ml, £1.99/330ml, Tesco
Sainsbury’s, Ocado Something a little
An easy-drinking different for summer,
classic pilsner: this citrus-infused
the smoothest of pale ale from the
Green’s eight-strong Scottish eco-brewery
gluten-free range. has plenty of punch,
Per 330ml bottle 140kcal but zero gluten.
1.5 units (4.5% ABV) Per 330ml bottle 135kcal
1.5 units (4.5% ABV)
Danebury Tesco Asti Spumante
COMPILED BY MATT CHITTOCK. PHOTOS: ISTOCK
Madeleine Angevine £5.25/750ml
£10.99/750ml, A great pick if you’re
englishwineshop. looking for an
co.uk English grapes affordable sparkler
are the talk of the wine fit for a celebration –
cellar right now. This that won’t leave your
crisp Hampshire head in a spin.
vintage is made for Per 175ml glass 130kcal
strawbs on the lawn. 1.2 units (7% ABV)
Per 175ml glass 94kcal
1.6 units (9% ABV)

LOW-ALCOHOL AND ALCOHOL-FREE DRINKS
Perfect for designated drivers, pregnant women or anyone trying to reduce their alcohol intake
Ebony Vale Alcohol
Free Chardonnay
£2.99/750ml,
Waitrose
A bright chardonnay
that retains its
signature summery
taste without a
drop of alcohol.
Per 175ml glass 47kcal
0 units (0.05% ABV)
VEGAN WINES
Wine is often made using animal products such as gelatine. Here’s our pick of the vegan bunch
Pilato Pinot Bijeli
£12.85/750ml,
baacco.com
Dry, distinctive and
a little less ordinary.
Per 175ml glass 130kcal
2.3 units (13% ABV)
LOW OR NO-ADDED-SULPHITES WINES
Sensitive to sulphites or sulphur dioxide? Search out these wines for more comfortable sipping
Gavi Spinola
Castello di Tassarolo
£10.03/750ml,
vinceremos.co.uk
Drinkable white wine
with no added sulphur
can be tough to find –
look no further than
this classy Italian.
Per 175ml glass
130kcal 2.1–2.2 units
(12–12.5% ABV)
S H O PPI N G
Beck’s Blue Lemon Tesco Finest Alcohol
£3.50/6 x 275ml Free Pinotage Blush
bottles, widely Sparkling
available £2.75/750ml
An alcohol-free lager A perfect pour for
with a citrusy kick. picnics, barbecues
Per 275ml bottle and trips to the beach.
53kcal 0 units Per 175ml glass
(0.05% ABV) 110kcal 0.1 units
(0.5% ABV)
Co-operative Waverley Hills
Fairtrade Sparkling Cabernet
Moscato Rosé Sauvignon/Shiraz
£4.99/750ml £9.95/750ml,
Co-op has a great vintageroots.co.uk
range of vegan wines. A big-hitting
This rosé is also South African wine
Fairtrade and has a with respected
lower alcohol content vegan credentials.
than many other wines. Per 175ml glass 150kcal
Per 175ml glass 70kcal 2.5 units (14% ABV)
1.6 units (9% ABV)
Toscar Hillside Cuvée Secrete No
Vineyard No Sulphur Added Sulphur
Added Tempranillo Merlot Cabernet
£7.75/750ml, £9.75/750ml,
vintageroots.co.uk vintageroots.co.uk
This full-bodied Ripe fruit and an
organic red from Spain extra-pure finish –
sits well with tapas and a heady choice for lazy
other Mediterranean- summer nights.
style dishes. Per 175ml glass
Per 175ml glass 175kcal 121kcal 2.5 units
2.4 units (13.5% ABV) (14% ABV)
AUGUST 2016 HEALTHY FOOD GUIDE 35
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 S H O PPI N G

How to eat healthier: PART 3

SHORTCUTS
GET KI

HIL
HP

for
T

IT
H
C

EN W
CLE V E R

HEALTHY
Summer
days

EATERS
should mean less
time in the kitchen
and more
time outdoors
soaking up some
much-needed
vitamin D. This
month, I’m sharing
my top tips for
fast-tracking
healthy eating,
with ingredients
and gadgets that
can help speed
up the time it takes
to get nutritious
meals on the table.
AUGUST 2016 HEALTHY FOOD GUIDE 37
T
HE CONVENIENCE FOOD market is
saturated with ways to save us time in
the kitchen, but the options are often
unhealthy and expensive. With some sound LEFTOVER PASTA
advice, sensible shopping and a well-stocked
storecupboard, though, getting a satisfying meal on Cool, then freeze in
the table can be both healthy and economical. In fact,
a few time-saving products can be the key to pulling
sealed bags. When you
together nutritious tasty meals in hardly any time at all. want a quick supper,
WHEN IT PAYS TO CUT CORNERS…
tip the pasta into a
One person’s idea of a cheat ingredient may be another’s pan and cover with
everyday essential, so we’re not going to stand in
judgement if you buy ready-grated cheese or pre-sliced boiling water. Leave for
veg – but there’s usually a price to pay for having the 1 min to thaw and
work done for you. Of course, some products really
are worth paying a little extra for, while others work out heat through, then
cheaper than buying the ingredients to make the same
thing from scratch. Below are a few of my favourites,
drain and toss with
which I always keep to hand. some veg and pesto.

Six best buys for the storecupboard

Roasted red Ready-to-eat Bean mixes Rice pouches Spice paste Pesto
peppers in brine quinoa Tesco Taco Mixed Tilda Wholegrain Santa Maria Sacla’ Italia
Aleyna Roasted Seeds Of Change Beans In A Spicy Brown Basmati, Chipotle Paste, Classic Basil
Red Peppers, Quinoa & Tomato Sauce, £1.59/250g, £1.49/100g, Pesto, £2.30/
£1.40/480g, Wholegrain Rice, 65p/395g widely available Waitrose, 190g, widely
Asda, Morrisons, £2.29/240g, More Save on the Morrisons available
Tesco Sainsbury’s, interesting than washing up and Having a few A jar of pesto
With around Ocado, Tesco your average cooking time ready-made can come in
six peppers Ready in 90 sec can of kidney by keeping a spice pastes to handy for
per jar, these instead of the beans… Spoon few varieties in hand (Mexican, whipping
are great value. usual 20 min, some into a stock. Great for Asian, Indian…) up Med-style
Versatile, too this makes wholemeal making into means you dishes. Swirl
– slice and add a great side tortilla wrap speedy egg can transform through soups,
to salads and dish – it’s also with mashed fried rice along ingredients spread over
casseroles, or perfect for avocado and with veg odds into something fish before
whiz with garlic lunchbox salads scrambled eggs and ends special, without grilling or mix
and paprika for (cool before for a breakfast languishing in the faff of DIY. with yogurt
a spicy paste. sealing). burrito. the fridge. for a dip.

38 HEALTHY FOOD GUIDE AUGUST 2016

 S H O PPI N G

CHEATS ONIONS
Slice a whole bag
for COOKS of onions and

 1
MAKE A SPEEDY WHITE SAUCE for pasta
fry off with a little
bakes by blending cottage cheese with a oil until softened,

2
splash of milk in a food processor until smooth.
JAZZ UP A STIR-FRY with equal then divide
quantities of sweet chilli sauce and freshly into portions

3
squeezed lime juice.
BOOST BOLOGNESE and add depth to and freeze –
chilli con carne with the concentrated flavour
it’ll save

4
of a can of tomato soup.
SAVE TIME AND CALORIES by topping you loads
your favourite pie filling with a few sheets of
of time

5
scrunched filo pastry instead of shortcrust.
WHIZ CANNED SKINLESS MACKEREL on busy
fillets or tuna with fat-free natural yogurt and
a dollop of horseradish sauce for a quick pâté. weeknights.

Six shortcut freezer essentials

Stir-fry veg Potato wedges Chargrilled veg Chopped onions Ready-made Salmon fillets
Stir-fry McCain Lightly Tesco Chargrilled Asda Scratch fish sauces Arctic Royal 2
Vegetables By Spiced Wedges, Mediterranean Cook Diced Iceland Sugo Extra Large
Sainsbury’s, £1.85/750g, Vegetables, Onions, £1/650g Alle Vongole, Icelandic Salmon
£1.20/650g widely available £2/800g Fiddly prep £3/450g Fillets, £7.49/
As the shelf life Oven-cooked Sunshine veg, getting in the Grab a pack of 400g, Iceland
of fresh stir-fry wedges provide whatever the way of making this ready-made Salmon that’s
veg is so short, a great shortcut season. Heat soups, curries Italian clam so fresh you can
a frozen mix is a carb and are through in the and stews? sauce and heat use it for sushi,
reliable standby. much lower in oven, then These cook- before adding ceviche or poke.
Cook in Asian fat than fried. throw into hot from-frozen to pasta. We Also good
broths or toss Plus, most cook salads or wraps. chopped onions also rate the simply baked.
in a wok for a in under 25 min Or simmer in a will get you off store’s new Bonus: Icelandic
super-fast way and need little can of chopped to a speedy (and Frutti Di Mare salmon is lower
to boost your tending once in tomatoes with tear-free!) start mix (shellfish in in fat and
five-a-day. the oven. herbs to make (or see Onions a tomato sauce), calories than
a colourful tip, above). £3.50/500g. Atlantic and
ratatouille. Pacific varieties.

AUGUST 2016 HEALTHY FOOD GUIDE 39

FREEZE
SAFE
Cool leftoveers
completely y,
then wrap p
well or s
ubs. Label
airtight tubs. Labe
with the contents and
the date stored. Aim to
eat them within three
months: thaw fully
before reheating until
piping hot.
5-MINUTE
MEALS
(yes, really!)
DON’T MISS OUT on a nutritious
supper when you’re short on time.
These fast-track ideas are as
nutritious as they are effortless…
HEAT a pouch of ready-to-heat
rice (see p38). Tip into a
bowl, then stir in a bag
of chopped salad veg
and some torn reduced-
fat mozzarella or feta.
Squeeze over lemon
juice and serve.
SHRED cooked skinless
chicken or smoked fish into a
bowl, then mix with rocket, thawed
frozen peas, pesto (see p38) and
fat-free Greek yogurt.
SLICE boiled new potatoes
in their skins, radishes, smoked
salmon and spring onions, then
stir through a tub of ready-made
broad bean or pea hummus.
40 HEALTHY FOOD GUIDE AUGUST 2016
CAREFUL HOW
YOU CHEAT…
‘PASTA SAUCES HAVE BEEN in the spotlight recently
because many are high in sugar and salt, so be vigilant
about what you stock up on,’ says nutrition consultant
Juliette Kellow. ‘It’s worth remembering that if sauces
are based on vegetables or tomatoes, a lot of
the sugars will probably be naturally occurring. But
often extra sugar is added. The only way to tell is
to check the ingredients list – the higher up the list
sugar appears, the more there is of it in a product.
If you want to guarantee low sugar and salt, check
labels and leave sauces with more than 5g sugars
and 0.3g salt per 100g on the shelf.’
LONG INGREDIENTS LISTS Beware of ready
meals and convenience foods that include a cast of
thousands in the ingredients list, especially those
made with lots of things you don’t recognise. ‘As a
rule, the more processed a food is, the more likely
it is to have a lot of calories, fat, saturates, sugar and
salt,’ says Juliette.
CANNED FOODS There are plenty of benefits to
buying canned foods, but there are pitfalls, too.
Canned fruit and veg both contribute to our
recommended five-a-day intake, but it’s vital to choose
veg and pulses that are canned without any added
sugar or salt, and fruits in natural juice rather than
syrup. Cans of oily fish such as salmon, sardines and
mackerel are great, low-cost sources of omega-3 fats,
but do look at the amount of salt they contain in a
serving and adjust your intake accordingly. Low-fat
custard and rice pudding can provide
a good source of bone-
strengthening calcium,
but choose low-fat and
low-sugar varieties. And
watch out for the salt
in ready-made soups –
some can contain as
much as half your daily
maximum in a serving!
STALE BREAD Whiz a few slices with any
fresh herbs you have, a garlic clove or two and
a handful of grated mature cheese, then freeze.
Use to sprinkle over fish, chicken or pasta bakes
before cooking for a crunchy crust.
 S H O PPI N G

Smart kit for easy meal prep

Steamer Oil spray Mini food chopper Grater Spiralizer

Two-tier Bamboo The Fine Life Ideal Kenwood White Mini Microplane Zester/ Oxo Good Grips
Steamer, £14.99, Oil Mister, £19.95, Food Chopper, £20, Grater, £17.95, Handheld Spiralizer,
Lakeland You Amazon Save calories Sainsbury’s Easy John Lewis The £14.98, Lakeland
can cook a whole and decant your to handle, this fine grater blade Turn courgette,
meal in one of favourite oil to spritz makes light work of makes zesting citrus sweet potato or
these – great over anything. Its finely chopping veg fruits and ginger a squash into ‘noodles’.
for Asian-spiced fine mist is the best and blitzing pesto breeze and creates Stir-fry as a
fish and veg. we’ve tested. or marinades. minimal waste. low-carb alternative.

MAKE CLEVER USE Omelette in a mug

Break an egg into a mug, add a

of your MICROWAVE splash of milk and beat well. Tear

Save time by knowing what to pop in and ping
IT’S NOT JUST good for thawing
chicken breasts and reheating your
brew – try out these nifty microwave
tricks to save time in the kitchen…
Fish Put fresh or frozen fillets in a
microwave-proof dish, cover with
clingfilm and cook on a medium-
high heat for 2–3 min. No mess,
minimal smell!
Vegetable side Slice potatoes, put
them in a microwave-proof bowl
with a splash of water, then cover
and cook for 6–8 min. When the
spuds are almost cooked, add some
frozen veg to heat through.
Cauliflower rice Finely chop
cauliflower in a food processor or
mini food chopper (see above). Cook
on high in a covered microwave-
proof bowl with a good pinch of
curry powder for 2–3 min. Serve
alongside your favourite curry.
1 slice baguette into pieces, then
add to the mug along with some
chopped spring onions and lean
TRY HFG COOKERY WRITER ham. Cook in the microwave for
NICHOLA PALMER’S RECIPES 1 min or until just set.
Magic spaghetti
For this all-in-one pasta and sauce, Vegetable crisps
put dry spaghetti in a shallow dish Toss very thinly sliced carrot,
with twice the amount of boiling beetroot and sweet potato in a
water from the kettle. Add chopped little oil, then season with ground
fresh tomatoes, chilli and garlic, black pepper. Lay the vegetable
then cover with clingfilm and pierce slices in a single layer over a large
it a few times. Cook on full power microwave-proof plate, then
for 8 min, stirring halfway. Stand for heat on high for 2 min. Turn the
2 min, then serve scattered with a slices over and cook for 2 min more
little grated reduced-fat cheese. or until golden and crisp.
CHICKEN BREASTS Slice horizontally in
half, flatten out between layers of
clingfilm, then wrap each piece in a
small food bag and freeze. They’ll thaw
more quickly than if frozen whole.
AUGUST 2016 HEALTHY FOOD GUIDE 41
S H O PPI N G
PH
S
XE
IL
S
FI
IN
’
STA-FO O D
Your
CHEAT’S
SUPPERS
start here…
all recipes serve 2
VEGGIE SAUSAGE BAKE
Cut 1 courgette into batons, then
toss in a baking dish with 300g
spiced potato wedges and 4
veggie sausages. Bake at 200°C/
fan 180°C/gas 6 for 20 min. Slice
the sausages, then return to the
dish. Mix a 400g can mixed beans
in spicy sauce (see p38) with 200g
canned chopped tomatoes and a
pinch dried chilli flakes. Spoon the
bean mixture over the sausages,
then bake for 6–8 min until hot.
42 HEALTHY FOOD GUIDE AUGUST 2016
SPICY BEEF NOODLE BROTH
In a large saucepan, mix 4–5tbsp
tom yum paste with 650ml boiling
water, 300g fresh or frozen stir-fry
veg and 300g straight-to-wok egg
noodles. Meanwhile, spray 200g
rump steak with oil and fry for
2–3 min on each side. Rest for 5
min, then slice. Serve the noodle
broth topped with the steak, with
lime wedges to squeeze over.
MEDITERRANEAN
BAKED SALMON
Scatter 500g frozen chargrilled
vegetables (see p39) on a baking
tray, drizzle with 1tbsp balsamic
vinegar and cook in an oven
heated to 200°C/fan 180°C/gas 6
for 10 min. Add 2 salmon fillets,
then spoon over a 200g pot
ready-made fresh tomato salsa
and bake for 15–18 min until the
salmon is cooked through.
QUINOA-RICOTTA PEPPERS
Tip a 250g pack ready-to-eat
quinoa and 125g frozen peas into
a microwave-proof bowl, cover and
heat for 3 min. Mix with 125g ricotta,
1tbsp chopped capers and a few
chopped fresh basil sprigs. Halve
2 large pointed peppers, spoon in
the filling, then bake at 200°C/fan
180°C/gas 6 for 20–25 min until
charred. Garnish with extra basil.
SEAFOOD RICE
Mix a 250g pack Uncle Ben’s
Tomato & Italian Herbs Risotto
(£2.29, Asda and Tesco) with
300g frozen broad beans and 75ml
water in a frying pan. Cook over
PHOTOS: PHIL MUNDY, ISTOCK
a medium heat for 3–4 min. Stir in a
200g pack chilled cooked seafood
and cook for a further 3 min or until
hot. Toss through 4tbsp chopped
fresh parsley, then serve with
lemon wedges to squeeze over.
 P R O M OT I O N A L F E AT U R E

EAT WELL
ON THE GO
Don’t reach for chocolate bars and sweets
when you need to refuel on the move.
Try one of these snacks with natural
ingredients for a longer lasting boost

NATURAL GOODNESS BLENDED TO BOOST

(DW 1DWXUDO EDUV DUH WDVW\ DQG VDWLVI\LQJ DQG
JUHDW IRU D KHDOWK\ ƓOOLQJ VQDFN EHWZHHQ
meals. They’re made with wholesome dried
IUXLW DQG QXWV WKDW SURYLGHHQHUJ\DQGƓEUH
eatnatural.co.uk
Find Eat Natural bars in supermarkets, independent
shops, petrol stations and health food stores,
from 89p.
Perkier Quinoa bars and Sprouted Oaty bars
provide slow-release energy to keep you
fuelled up on the run. Perkier’s 100 per cent
plant-based snack bars are packed with the
goodness of whole foods and are a source of
ƓEUH DQG SURWHLQ 7KH\ōUH IUHH IURP JOXWHQ
wheat and dairy and suitable for vegans.
perkier.co.uk
Widely available from
around 75p.

PROTEIN POWER
The Primal Pantry protein bars offer fuel for
LIGHT AND TASTY
EXV\ GD\V 7KH\ FRPH LQ WZR ŴDYRXUV Ŋ PL[HG
EHUU\ DQG FRFRD RUDQJH :LWK QR JOXWHQ Popcorn is wholegrain and a healthier snack
JUDLQV UHƓQHG VXJDU VR\D YHJHWDEOH RLO RU option compared to high-fat crisps and
GDLU\ WKH\ōUH VXLWDEOH IRU YHJDQ GLHWV DV ZHOO biscuits. Ten Acre has a range of interesting
as anyone who is avoiding gluten. On top ŴDYRXUV LQFOXGLQJ 6WUDZEHUU\ &UHDP
RI WKDW WKHUH DUH QR DGGLWLYHV SUHVHUYDWLYHV &DSSXFFLQR DQG :DVDEL
RU ŴDYRXULQJV 0DGH ZLWK  SHU FHQW UDZ They’re all low in calories
ground white British hemp seeds containing EXW ƓOO WKDW JDS 7KH UDQJH
all 20 amino acids. These seeds are high in LV JOXWHQ GDLU\ DQG 06*
SURWHLQ DQG DOVR ƓEUH PDNLQJ WKHPDJRRG IUHH DV ZHOO DV EHLQJ
choice for slow-release energy. YHJHWDULDQ YHJDQ KDODO
primalpantry.com DQG NRVKHU FHUWLƓHG
tenacresnacks.com
The Primal Pantry bars
cost £1.99 per bar (55g)
and are available from Available in 28g bags at
Planet Organic and around 80p and 80g bags
Whole Foods Market. at around £1.89.
R EC I PE S

AUGUST

ALL ES
RECIPand
triedsted
te

IF YOU ONLY MAKE

ONE THING...
^iceKeep cool with our
lollies on p72, then
get creative! I’ve been
whizzing up summer’s
glut of berries into DIY
frozen smoothie pops 
melanie leyshon
_
editor

44 HEALTHY FOOD GUIDE AUGUST 2016


WEEKNIGHT DINNERS
50 Meatball and couscous
salad 565kcal
51 Chicken and antipasto salad
with orzo 393kcal
52 Spinach and ricotta
crêpes 383kcal
52 Grilled lamb and polenta
with mint and feta
greens 369kcal
53 Dukkah-crumbed fish with
sweet potato wedges 291kcal
PORRIDGE FOR DINNER?
54 Mushroom, feta and kale
porridge 242kcal
55 Courgette, rocket and poached
egg porridge 339kcal
BRING THE HOLIDAY HOME
57 Easy paella 494kcal
FLAVOURS OF THE SOUK
60 Baked falafels with tahini
yogurt and tomato salad 299kcal
60 Chicken shawarma with
cucumber and dill salad 367kcal
61 Fresh sardines with tomatoes
and gremolata 415kcal
Guide to recipe symbols & nutrition analysis
vegetarian
gluten free
dairy free
suitable for freezing
450kcal or less for a main
course; 300kcal or less for
breakfast; and 150kcal or less for
a starter, snack, drink or dessert
3g fat or less
per 100g
1.5g saturates
or less per 100g
PHOTO: ISTOCK
5g total sugars or less
per 100g
RECIPEINDEX
61 Lamb and vegetable tagine
with mint couscous 499kcal
62 Spinach, feta and halloumi
Turkish pide 285kcal
THE NEW PICK ’N’ MIX
66 Crunchy green salad 29kcal
66 Chunky Med salad 70kcal
66 Red cabbage slaw 71kcal
66 Broccoli and bean
salad 76kcal
69 Creamy honey and mustard
dressing 38kcal
69 Chilli and orange
dressing 58kcal
69 Spicy Asian sauce 58kcal
69 Herby guacamole 72kcal
69 Tomato dressing 78kcal
DINNER FOR ONE
71 Mexican baked egg 408kcal
LOVELY LOLLIES
72 Tropical pops 49kcal
73 Choco-berry pops 58kcal
74 COVER RECIPE Strawberry
and banana pops 106kcal
75 Blueberry and mango
pops 32kcal
0.3g salt or less
per 100g
At least 6g fibre per 100g
or 3g fibre per 100kcal
At least 20% of the calories
come from protein
At least 30% of the RDA
per serving
At least 30% of the RDA
per serving
1 The number of portions
of fruit and/or veg
contained in a serving
p52
EXTREME MAKEOVER
76 No-bake cheesecake 282kcal
SUMMER IN A GLASS
78 Peach melba trifles 138kcal
79 Blackcurrant and cherry
meringue trifles 143kcal
80 Rhubarb and ginger trifles 172kcal
81 Strawberry vanilla trifles 137kcal
BLUEBERRIES
82 Roasted squash, quinoa and
blueberry salad 187kcal
82 Blueberry and coconut
pannacotta 134kcal
82 Blueberry, lime and ginger
fizz 71kcal
TURN THE PAGE
for dietitian Juliette Kellow’s
monthly meal planner
O Nutrition is calculated using
McCance and Widdowson’s The
Composition of Foods, Seventh
Edition, but may vary slightly
depending on your ingredients.
O All recipes are approved by
Diabetes UK as suitable for people
with diabetes. O We use standard
UK measurements, where 1tbsp
is 15ml and 1tsp is 5ml. O For
gluten and dairy-free recipes, we
recommend you check all product
labels. O In vegetarian recipes with
cheese, use a vegetarian substitute
if you avoid animal rennet. O Our
freezing symbol means a recipe
can be frozen for up to 3 months.
Thaw and reheat until piping hot.
AUGUST 2016 HEALTHY FOOD GUIDE 45
HFG’S WEEKLY
Juliette Kellow
HFG NUTRITION CONSULT
CONSULTANT
WEEKDAY MEALS
^The keyy p52 p61
to healthy
eating
is to
enjoy it!!_

OUR MENU PLAN is

designed to help you
MEAT
lose around 1lb a week FREE
MONDAY TUESDAY
(and more if you have a BREAKFAST 352kcal BREAKFAST 330kcal
lot to lose). It includes Fruit salad made from 1 nectarine, 2 boiled eggs with 1 slice wholegrain
at least five portions of 1 pear, 1 satsuma and 1 kiwi fruit, toast spread with 1tsp low-fat
topped with a 170g pot fat-free spread. Plus 1 orange
fruit and veg a day, and Greek yogurt and 1tbsp unsalted
two portions of fish shelled pistachios SNACK 125kcal
125g pot fat-free fruit yogurt and
each week, one of them SNACK 114kcal 1 nectarine
oil rich. We also make 1 thin slice malt loaf with 1tsp
sure you get enough low-fat spread LUNCH 396kcal
1 wholemeal wrap filled with
vital nutrients, such as LUNCH 373kcal ½ small avocado, 2 slices cooked
calcium. And, as we use 1 large jacket potato with 1 small skinless chicken breast and
pot reduced sugar and salt baked 1 tomato. Plus 1 apple
many of the delicious beans and salad
recipes in this issue, SNACK 90kcal
there’s no deprivation SNACK 235kcal 3 handfuls plain popcorn
1 wholemeal pitta filled with 2tbsp
involved. Over the reduced-fat hummus, 1 tomato, DINNER 499kcal
page, you’ll find cucumber and lettuce 1 serving lamb and vegetable
tagine with mint
suggestions for the DINNER 383kcal TOTAL couscous (p61) TOTAL
weekend and the 1 serving spinach
kcal kcal
following weeks… and ricotta
crêpes (p52) 1,457 1,440
46 HEALTHY FOOD GUIDE AUGUST 2016
 R EC I PE S

DIET PLANNER
p50 p60 p80

WEDNESDAY THURSDAY FRIDAY

BREAKFAST 294kcal BREAKFAST 268kcal BREAKFAST 288kcal
1 sliced banana topped with a Porridge made from 4tbsp oats 6tbsp branflakes with 2 handfuls
170g pot fat-free Greek yogurt, 1tsp and 275ml skimmed milk, topped strawberries and skimmed milk.
honey and 1tbsp flaked almonds with 2 handfuls blueberries Plus 1 small glass orange juice

SNACK 110kcal SNACK 282kcal SNACK 80kcal

1 skinny cappuccino and 2 handfuls 1 serving no-bake cheesecake (p76) 125g pot fat-free fruit yogurt
strawberries
LUNCH 443kcal LUNCH 485kcal
LUNCH 292kcal Salad made from 1 small can drained Salad made from 1 sliced grilled
5tbsp tzatziki with 1 wholemeal tuna and ½ large can drained red turkey steak, 3tbsp sweetcorn,
pitta bread and crudités made kidney beans (both in water), with 1 tomato, 3tbsp tzatziki and salad
from 1 carrot, 1 celery stick and ½ each chopped red and green leaves, plus 1 wholemeal pitta
½ red pepper pepper, 4tbsp cooked brown rice,
chilli sauce and rocket. Plus 1 apple SNACK 100kcal
SNACK 204kcal 4 brazil nuts
2 rye crispbreads topped with SNACK 91kcal
30g reduced-fat cheese and 2 slices lean ham spread with 2tbsp DINNER 463kcal
a handful grapes low-fat soft cheese, topped with 1 serving dukkah-crumbed fish
sliced cucumber and rolled up with sweet potato wedges
DINNER 565kcal (p53) followed by
1 serving meatball
TOTAL DINNER 367kcal TOTAL 1 rhubarb and TOTAL
and couscous
kcal 1 serving chicken
kcal ginger trifle (p80) kcal
salad (p50)
1,465
shawarma with
cucumber and dill 1,451 1,416
salad (p60)

AUGUST 2016 HEALTHY FOOD GUIDE 47

 WEEKEND MEALS NOW KEEP GOING...
p75 p61

SATURDAY
BREAKFAST 330kcal
2 eggs scrambled with 1 chopped
tomato, served with 1 slice
wholegrain toast spread with 1tsp
low-fat spread. Plus 1 nectarine
SNACK 197kcal
2 oatcakes spread with 1tbsp
no added sugar or salt peanut butter
LUNCH 419kcal
1 serving baked falafels with tahini
yogurt and tomato salad (p60).
Plus a 125g pot fat-free fruit yogurt
and 2 handfuls strawberries
SUNDAY
BREAKFAST 290kcal
2 slices wholegrain toast topped
with 1 mashed banana and
2tsp runny honey
SNACK 184kcal
30g unsalted almonds
LUNCH 415kcal
1 serving fresh sardines with
tomatoes and gremolata (p61)
SNACK 180kcal
4 sesame breadsticks
with 4tbsp tzatziki
AROUND
BREAKFASTS 300kcal
EACH
Porridge with nectarine
Porridge made from 4tbsp oats and
275ml skimmed milk, topped with
1 nectarine and 1tsp runny honey
Banana muesli
3tbsp unsweetened muesli with
skimmed milk and 1 sliced banana
English breakfast
2 grilled lean back bacon rashers
with 1 poached egg, 2tbsp
reduced sugar and salt baked
beans, 1 grilled tomato and
poached mushrooms

SNACK 32kcal DINNER 391kcal Nutty toast and yogurt

1 blueberry and mango pop (p75) Omelette made from 1tsp oil, 2 slices wholegrain toast with 2tsp
2 eggs, 1tbsp skimmed milk, no added sugar or salt peanut butter.
DINNER 494kcal ½ each diced red and green Plus a 125g pot fat-free fruit yogurt
1 serving easy pepper, ½ sliced
paella (p57) courgette and Weetabix and banana
TOTAL 4tbsp grated TOTAL 2 Weetabix with 1 sliced banana
kcal reduced-fat kcal and skimmed milk. Plus 1 small
1,472 cheese, served
with salad
1,460 glass orange juice

Beans and egg on toast

AFTER YOU’VE FOLLOWED our menu planner 1 scrambled egg and 1 small pot
for a week, create your own using the ideas on reduced sugar and salt baked beans
on 1 slice wholegrain toast
the right. Choose ONE breakfast, ONE lunch, ONE
dinner and TWO snacks each day. Plus have an extra
300ml skimmed milk in skinny coffees or shakes.
48 HEALTHY FOOD GUIDE AUGUST 2016

p62
AROUND
LUNCHES 400kcal
EACH
Veggie pide
1 serving spinach, feta and
halloumi Turkish pide (p62).
Plus a 125g pot fat-free fruit yogurt
and 1 peach
Prawn and avocado salad
Salad made from iceberg lettuce,
a 100g pack cooked prawns,
1 avocado, lemon juice, black
pepper and fresh coriander, served
with 1 small wholegrain roll. Plus
a handful strawberries
Salmon omelette
Omelette made from spray oil,
2 eggs, 1tbsp skimmed milk,
½ small can pink salmon and a
handful steamed tenderstem. Plus
a 125g pot fat-free fruit yogurt
Hummus, pine nut and roasted
red pepper wrap
1 wholemeal wrap filled with 3tbsp
reduced-fat hummus, 1 roasted red
pepper from a jar, 2 handfuls rocket
and 1tbsp toasted pine nuts
Steak sandwich
PHOTOS: ISTOCK
10cm piece granary baguette filled
with 1 grilled lean, thin steak, 1tsp
wholegrain mustard, 1 tomato and
salad leaves. Plus 1 apple
p81
AROUND
DINNERS 500kcal
EACH
Baked sweet potato
with tuna steak
1 baked sweet potato topped
with 1tbsp tzatziki with 1 grilled
or baked tuna steak and salad. Plus
1 strawberry vanilla trifle (p81)
Italian-style chicken salad
1 serving chicken and antipasto
salad with orzo (p51). Plus a 170g
pot fat-free Greek yogurt and a
handful raspberries
Teriyaki tofu kebabs
Kebabs made from 150g cubed
tofu marinated in 2tbsp teriyaki
sauce, 6 cherry tomatoes and
½ each chopped red and green
pepper, grilled to your liking, then
served with 8tbsp cooked brown
rice and salad. Plus 1 satsuma
Homemade lamb burger
Burger made from 125g lean lamb
mince, ½ grated small onion,
chopped fresh mint, black pepper
and a dash of worcestershire sauce,
grilled or barbecued until cooked
through. Serve in 1 small wholegrain
roll with 1 tomato and lettuce. Plus
1 peach melba trifle (p78)
R EC I PE S
p72
AROUND
SNACKS 100kcal
EACH
Vary your two snacks
each day to keep it interesting
O 1 tropical pop (p72) and 1 apple
O 1 apple, 1 satsuma and a handful
strawberries
O 15g unsalted almonds
O 1 oatcake with 1tbsp low-fat
cottage cheese and 1 tomato
O 1 hard-boiled egg with lettuce
and 1tsp light mayo
O ½ small can tuna in water
(drained) and 1tbsp low-fat
cottage cheese with salad
O 1 apple and a handful grapes
O 1 strawberry and banana
pop (p74)
O 3tbsp reduced-fat hummus with
½ green pepper cut into sticks
O 4 sesame breadsticks
O 1 slice wholegrain toast with
1tsp each low-fat spread
and Marmite
O 2 rye crispbreads with 1 slice lean
ham and 1 tomato
O A handful raspberries and a 170g
pot fat-free Greek yogurt
AUGUST 2016 HEALTHY FOOD GUIDE 49

WEEKNIGHT DINNERS
FAMILY
MEALS
ed! sort
Every month we bring you a batch of
healthy, quick and easy midweek suppers,
with meat, chicken, fish and veggie
options to please everyone
50 HEALTHY FOOD GUIDE AUGUST 2016
Meatball and
couscous salad
prep 10 min cook 20 min
serves 4 dairy free
Cooking oil spray
500g ready-made extra-lean beef
meatballs
225g wholewheat couscous
½tsp allspice
275ml hot reduced-salt
vegetable stock
Juice 1 lemon
25g bunch fresh flatleaf parsley,
chopped
150g mixed salad leaves
250g cherry tomatoes, halved
125g reduced-fat hummus
1 Spray a large non-stick frying
pan with oil and set over a
medium-high heat. Fry the
Meatball and
couscous salad
 R EC I PE S

meatballs, turning occasionally, Chicken and

for 15–20 min until golden brown antipasto salad
and cooked through. with orzo
2 Meanwhile, put the couscous and
allspice in a medium bowl and pour
over the hot stock. Cover and
allow to stand for 6 min, then fluff
the grains with a fork. Add the
lemon juice and half the parsley.
Stir to combine.
3 Divide the salad leaves and
couscous among 4 plates. Top with
the cherry tomatoes and meatballs.
4 Mix the hummus with 4tbsp cold
water in a small bowl, then drizzle
over the meatballs and couscous
salad. Scatter with the remaining
parsley and add a grind of pepper.

1
PER SERVING
565kcal 7.8g fibre
24g fat 38.2g protein
8.7g saturates 1.8g salt
49.4g carbs 72mg calcium
6.3g sugars 5.3mg iron

Chicken and
antipasto salad
with orzo
prep 10 min cook 15 min serves 4

200g orzo pasta

1 bay leaf
Cooking oil spray
400g small skinless chicken breasts
(halved horizontally if thick)
300g antipasto mix (such as
artichokes, olives, peppers,
sun-dried tomatoes), all drained
of excess oil
1 garlic clove, crushed
1tbsp red wine vinegar or sherry
vinegar
50g reduced-fat mozzarella, torn
100g rocket
Lemon wedges, to serve
1 Cook the pasta with the bay leaf
in unsalted water according to the
pack instructions until al dente,
then drain. Remove the bay leaf.
2 Meanwhile, spray a large non-stick
frying pan with oil and set over
a medium heat. Fry the chicken for
12–14 min, turning halfway, until
cooked. Transfer to a board and slice. 1
3 In a large bowl, toss the antipasto
mix, garlic, vinegar, mozzarella and
PER SERVING
rocket together. Divide the pasta 393kcal 5.1g fibre
and salad mixture among 4 bowls, 9.3g fat 35.4g protein
top with the sliced chicken and 3.5g saturates 2.4g salt
serve with the lemon wedges and 42.9g carbs 154mg calcium
a grind of black pepper. 6.1g sugars 2mg iron

AUGUST 2016 HEALTHY FOOD GUIDE 51

R EC I PE S
Spinach and
ricotta crêpes
Spinach and ricotta
crêpes
prep 10 min cook 15 min
serves 4 vegetarian
300g cherry tomatoes on the vine
Cooking oil spray
8 large eggs
4tsp dijon mustard
30g parmesan-style vegetarian
cheese, grated
250g frozen spinach, thawed and
squeezed of excess moisture
125g ricotta, crumbled
4 slices wholegrain bread and
125g mixed leaves, to serve
1 Heat the oven to 200°C/fan
180°C/gas 6 and line a baking tray
with baking paper. Add the tomatoes
and roast for 15 min or until soft.
52 HEALTHY FOOD GUIDE AUGUST 2016
TIP
If you don’t have
a small frying pan,
use a medium-large
(20–25cm) one with 4
eggs at a time, then
cut each crêpe
in half.
2 Meanwhile, spray a small (about
10cm) non-stick frying pan (see tip,
above) with oil; set over a medium
heat. Whisk 2 of the eggs with 1tsp
of the mustard in a small bowl and
pour half the mixture into the pan.
Sprinkle the egg mixture in the pan
with an eighth of the grated cheese
and spinach. Cook gently for 1–2
min until lightly golden and cooked
through – do not flip. Remove the
crêpe from the pan and cover with
foil to keep warm. Repeat with the
remaining egg mixture in the bowl.
Continue in this way until all the
eggs, mustard, cheese and spinach
are used up, making 8 crêpes in total.
3 Serve 2 crêpes per person,
scattered with the ricotta, tomatoes
and ground black pepper, with the
bread and mixed leaves on the side.
2
PER SERVING
383kcal 5.3g fibre
19.9g fat 29.4g protein
7.3g saturates 1.5g salt
23.6g carbs 408mg calcium
5.6g sugars 4.7mg iron
Grilled lamb and
polenta with mint
and feta greens
prep 15 min cook 20 min serves 4
gluten free
2 garlic cloves, crushed
2tsp olive oil
Zest 1 lemon and juice ½, plus
wedges to serve
Cooking oil spray
400g lean lamb steaks, excess fat
trimmed
500g block ready-made polenta,
sliced into 1cm thick wedges (or
see How to make your own, right)
325g frozen peas
2 large courgettes, peeled into
ribbons
Handful fresh mint leaves, torn
75g reduced-fat feta, crumbled
1 Combine half the crushed garlic,
the olive oil and the lemon zest in a
small bowl. Brush the mixture over
the polenta wedges. Set aside.
2 Spray a large non-stick griddle
or frying pan with oil and set over
a high heat. Rub the lamb with the
remaining crushed garlic. Cook for
RECIPES: NIKI BEZZANT. PHOTOS: MELANIE JENKINS
3–4 min on each side or until done
to your liking. Transfer to a plate,
cover with foil and leave to rest.
3 Wipe the pan clean, then spray
with more oil and return to a
medium-high heat. Fry the polenta
(in batches if necessary) for
2–3 min on each side until golden
and heated through.
4 Meanwhile, cook the peas
according to the pack instructions,
 Dukkah-crumbed
fish with sweet
potato wedges

TIP
You can make
your own dukkah
by mixing 4tsp
sesame seeds with
2tsp ras el hanout
(Moroccan
spice mix).

Grilled lamb and polenta with

mint and feta greens
drain well and put in a medium
bowl with the courgettes. Add the
lemon juice, mint and feta and toss.
5 Slice the lamb, then serve with
the feta greens and polenta, with a
grind of pepper and lemon wedges.
How to make your own polenta
Bring 400ml water or very low salt
vegetable stock to the boil. Slowly
whisk in 100g quick-cook polenta
and cook, whisking, for 2–3 min
until thick. Pour into an oiled baking
tray or tin and leave to cool. Cut
into wedges before grilling.
2 2tbsp shaved parmesan
PER SERVING
369kcal 8g fibre
13.8g fat 32.5g protein
6g saturates 2.7g salt
30.5g carbs 157mg calcium
6.8g sugars 4.5mg iron
Dukkah-crumbed
fish with sweet
potato wedges
prep 15 min cook 30 min
serves 4 gluten free
2tbsp dukkah spice mix
(see tip, above)
680g frozen or fresh firm white fish
fillets, thawed if frozen
500g sweet potato, scrubbed and
cut into thin wedges
Cooking oil spray
150g rocket
1 large carrot, peeled into thin
ribbons
1–2tbsp balsamic vinegar
Lemon wedges, to serve
1 Heat the oven to 200°C/fan
180°C/gas 6. Line 2 baking trays
with baking paper.
2 Sprinkle the dukkah over the
fish fillets, then put them in one
of the baking trays and set aside.
3 Put the sweet potato wedges into
the second baking tray, spray with
oil and bake for 30 min or until
golden and tender. Add the tray of
fish to the oven for the last 10–15
min of the cooking time (the exact
time will depend on the thickness
of the fish) and bake until cooked.
4 Put the rocket, carrot and
parmesan in a salad bowl. Add the
vinegar and toss to combine.
5 Divide the fish, sweet potato
wedges and salad among 4 plates
and serve with the lemon wedges.
2
PER SERVING
291kcal 7.6g fibre
3.5g fat 34.7g protein
1.1g saturates 0.7g salt
31.5g carbs 170mg calcium
10.5g sugars 1.8mg iron

AUGUST 2016 HEALTHY FOOD GUIDE 53

 Mushroom, feta
and kale porridge
hfg prep 15 min cook 30 min

TREND serves 2 vegetarian

WATCH 80g steel-cut oats (see tip, below)

Savoury
porridge 1 bay leaf
1 very low salt vegetable stock cube,
dissolved in 600ml boiling water

I
Cooking oil spray
200g chestnut mushrooms, sliced
1 garlic clove, crushed
100g trimmed kale leaves, chopped

i
2tsp fresh thyme leaves
40g reduced-fat feta, crumbled

1 Put the oats in a medium

The trend for ‘brinner’ may sound far-fetched, non-stick pan (that has a lid) with
the bay leaf and stock. Stir and
but we think creamy oats + savoury ingredients bring to the boil. Reduce the heat
make a natural, wholesome palate pleaser to low and simmer, partially
covered, for 25–30 min, stirring
occasionally, until thick and creamy.
2 Meanwhile, heat a large non-stick
frying pan over a high heat and spray
with oil. Stir-fry the mushrooms for
5 min, then add the garlic, kale and
half the thyme. Cook, stirring, for
2 min or until the kale wilts.
3 Stir three-quarters of the
mushroom mixture and feta
into the porridge, then divide
between 2 bowls. Top with
the remaining mushrooms,
thyme and feta.
Tip Steel-cut oats are whole
chunks of oats (as opposed
to rolled), so they have
more texture, are slower to
cook and make a good
substitute for grains such
as rice or bulgur wheat.

1
PER SERVING
242kcal 6.7g fibre
8.5g fat 10.9g protein
3.5g saturates 1.2g salt
Mushroom,
32.2g carbs 179mg calcium
feta and kale
porridge 1.6g sugars 2.6mg iron

54 HEALTHY FOOD GUIDE AUGUST 2016

 R EC I PE S

Courgette, rocket and 1 Put the oats in a medium with a slotted spoon and drain
poached egg porridge non-stick pan (that has a lid) with on kitchen paper.
prep 10 min cook 30 min serves 2 the bay leaf and stock. Stir and 3 Divide the porridge between
vegetarian bring to the boil, then reduce the 2 bowls. Sprinkle with the
heat to low and simmer, partially remaining cheese, then top each
80g steel-cut oats (see tip, covered, for 25–30 min, stirring serving with rocket and a poached
opposite page) occasionally, until thick and creamy. egg. Garnish with extra chives and
1 bay leaf Add the courgette for the last 2 min a grind of black pepper.
1 very low salt vegetable stock cube, of the cooking time. Stir through
dissolved in 600ml boiling water half the cheese and the chives.
1 courgette, grated 2 Meanwhile, bring a medium pan
30g parmesan-style vegetarian of water to the boil over a high 1
cheese, grated heat, then reduce the heat to
2tbsp snipped fresh chives, plus medium-low. Use a large spoon to PER SERVING
extra to garnish make a whirlpool, then carefully 339kcal 5.1g fibre
2 eggs crack the eggs, one at a time, into 15g fat 20.3g protein
40g rocket the centre of the whirlpool. Poach 5.7g saturates 0.8g salt
for 3 min for a soft yolk or until 32.5g carbs 272mg calcium
cooked to your liking. Remove 2.5g sugars 3.7mg iron

Courgette, rocket
and poached
egg porridge
RECIPES: CHRISSY FREER. PHOTOS: MARK O’MEARA

AUGUST 2016 HEALTHY FOOD GUIDE 55

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 R EC I PE S

Bring the holiday home

Keep that relaxed summer feeling
going with this vibrant Spanish
supper, ready in under an hour
Easy paella
prep 15 min cook 40 min serves 4

2tsp olive oil

250g skinless chicken breasts,
thinly sliced
1 red onion, sliced
75g chorizo, thinly sliced
1tsp sweet paprika
2 garlic cloves, crushed
200g paella rice, such as calasparra
Pinch saffron strands, soaked in
2tbsp boiling water
1 very low salt chicken stock cube,
dissolved in 375ml boiling water
400g can cherry tomatoes
1 roasted red pepper from
a jar, sliced
300g small broccoli florets
250g frozen peas
250g raw peeled and deveined
king prawns
Fresh flatleaf parsley, chopped,
and lemon wedges, to garnish

1 Heat half the oil in a large

non-stick paella pan or frying pan
(that has a lid) over a medium heat.
Add the chicken and cook, stirring,
for 3–4 min until golden, then
transfer to a plate. simmer for 20–25 min until the rice the ingredients of the chorizo
2 Return the pan to a medium heat is almost tender, adding a little (some brands contain wheat and
and add the remaining oil. When more water if it becomes too dry. may also contain milk products).
the oil is hot, add the onion and 4 Remove the lid, then top the rice
RECIPE: CHRISSY FREER. PHOTO: MARK O’MEARA

chorizo and cook, stirring, for 5 min. mixture with the roasted pepper,
Add the paprika and garlic and cook, broccoli, peas and prawns. Cover
stirring, for 1 min or until fragrant. again and cook for 5–6 min until the 3
Stir in the rice to coat in the oil. vegetables are just tender and
3 Add the saffron in its soaking the prawns are pink and cooked PER SERVING
liquid to the pan with the chicken through. Serve garnished with the 494kcal 9.3g fibre
stock, tomatoes and reserved parsley and lemon wedges. 10.8g fat 42.4g protein
chicken and stir to combine. Bring Tip You can easily make this dish 3.3g saturates 1.4g salt
to the boil, then reduce the heat to gluten and dairy free – use a 61g carbs 123mg calcium
low, cover the pan with a lid and gluten-free stock cube and check 12.3g sugars 3.7mg iron

AUGUST 2016 HEALTHY FOOD GUIDE 57

 Baked falafels with
tahini yogurt
and tomato salad

Flavours of the
58 HEALTHY FOOD GUIDE AUGUST 2016
 R EC I PE S

Chicken shawarma
with cucumber
and dill salad

GREAT
FO
AL FRERSCO
CROWD
FEEDING

souk
!
Packed with lean protein, colourful
veg and easy-to-source herbs and spices,
this collection of Lebanese and Turkish dishes
is a must-add for the healthy cook’s recipe file
AUGUST 2016 HEALTHY FOOD GUIDE 59
R EC I PE S
Baked
falafels
with tahini
yogurt and
tomato
salad
prep 20 min cook 20 min serves 4
vegetarian
1 lemon
400g can chickpeas in water,
drained
1 small onion, finely
chopped
2 garlic cloves, finely chopped
25g bunch fresh coriander, stalks
and leaves chopped (reserve
a few leaves unchopped)
2tsp ground coriander
1tsp ground cumin
½tsp baking powder
1 egg white
25g bunch fresh flatleaf parsley,
leaves picked and chopped
Cooking oil spray
400g mixed baby tomatoes,
halved or quartered if large
2tsp olive oil
6tbsp fat-free Greek yogurt
1tbsp tahini
100g rocket
4 round wholemeal pittas,
warmed, to serve
1 Heat the oven to 220°C/fan
200°C/gas 7 and line a large baking
tray with non-stick baking paper.
2 Remove the rind from half the
lemon using a vegetable peeler,
then slice the rind thinly. Slice the
lemon in half, then juice (you need
2tbsp lemon juice).
3 Put the chickpeas, onion, garlic,
chopped coriander, ground
coriander, cumin, baking powder,
egg white, half the parsley and
1tbsp of the lemon juice in a food
processor. Blitz until the mixture
is finely chopped.
4 Shape level tablespoons of the
chickpea mixture into 16 balls and
put them in the prepared tray.
Flatten slightly and spray with oil,
60 HEALTHY FOOD GUIDE AUGUST 2016
then bake for 16–20 min until 1 Put the chicken, cumin, paprika,
golden and hot throughout. allspice, garlic, ginger, half the
5 Meanwhile, combine the lemon juice and 1tbsp of the oil in a
tomatoes, lemon rind, reserved medium bowl and mix well. Add the
coriander leaves, olive oil, chicken and coat, then transfer to the
remaining parsley and remaining fridge to marinate for about 30 min.
1tbsp lemon juice in a salad bowl. 2 Thread the chicken on to 8 skewers
Combine the yogurt and tahini in (pre-soaked in water if wooden).
a small bowl with 1½tbsp water and Heat the barbecue or a large
mix well, using extra water to thin non-stick griddle pan to medium-
if necessary. high, then chargrill the skewers for
6 Serve the falafels with the 10–12 min, turning, until cooked.
tomato salad, rocket, pittas and 3 Meanwhile, combine the
tahini yogurt. cucumber, onion, spinach and dill
with the remaining lemon juice and
oil in a salad bowl.
4 Serve the chicken with the salad,
2 yogurt, wraps and lemon wedges.
Tip You can freeze uncooked,
PER SERVING
marinated chicken, so consider
299kcal 10g fibre making a double batch. Thaw
7.4g fat 17g protein thoroughly before cooking.
1g saturates 0.8g salt
43.3g carbs 199mg calcium
7.3g sugars 5.1mg iron
1
Chicken
PER SERVING
shawarma 367kcal 5.5g fibre
with 11.4g fat 39.7g protein
cucumber 2.6g saturates 0.7g salt
and dill 26.4g carbs 137mg calcium
salad 4.8g sugars 3.8mg iron
prep 20 min + marinating
cook 15 min serves 4
Fresh sardines with tomatoes
500g skinless chicken breasts, cut and gremolata
into 2.5cm pieces
1½tsp ground cumin
1tsp paprika
½tsp allspice
2 garlic cloves, crushed
2tsp finely grated fresh ginger
Juice 1 lemon, plus wedges
to serve
1½tbsp olive oil
1 cucumber, peeled and thinly sliced
1 small red onion, halved and
thinly sliced
100g baby spinach
1½tbsp roughly chopped fresh dill
6tbsp fat-free Greek yogurt
4 wholemeal tortilla wraps
Fresh sardines with
tomatoes and gremolata
prep 20 min cook 30 min serves 4
dairy free
1tbsp olive oil
1 onion, finely chopped
2 drained anchovy fillets, finely
chopped (optional)
3 garlic cloves (2 crushed, 1 finely
chopped)
400g baby plum tomatoes
2 x 400g cans chopped tomatoes
1 large courgette, chopped
½ x 25g bunch fresh flatleaf parsley,
leaves picked and chopped
16 butterflied sardines (about
500g) or 8 small mackerel fillets
Zest 1 lemon
4 thick slices seeded bread, to serve
1 Heat the oven to 200°C/fan
180°C/gas 6. Heat the olive oil in a
medium saucepan over a medium-
high heat. Cook the onion, anchovies
(if using) and crushed garlic for
5 min or until the onion softens.
2 Add the plum tomatoes, canned
tomatoes and courgette to the pan
and bring to the boil. Reduce the
heat to low and simmer for 5 min or
until thickened slightly. Stir in half the
parsley, then pour the tomato sauce
into a large, shallow baking dish.
3 Arrange the fish, skin-side up, over
the tomato sauce. Bake for 15–18
min until it’s cooked through.
4 Combine the chopped garlic,
lemon zest and remaining parsley
in a bowl to make a gremolata.
Scatter over the sardines, then
serve with the bread.
5 leaves to garnish
PER SERVING
415kcal 7.5g fibre
15.5g fat 35.3g protein
3.7g saturates 1g salt
34.9g carbs 263mg calcium
15.7g sugars 5.2mg iron
Lamb and vegetable
tagine with
mint couscous
Lamb and vegetable
tagine with
mint couscous
prep 15 min cook 1 hr 45 min
serves 4 dairy free
1tbsp olive oil
1 onion, finely chopped
500g lean lamb rump, cut into
3cm pieces
2 garlic cloves, crushed
1tbsp finely grated fresh ginger
2tsp ground cumin
2tsp ground coriander
½tsp dried chilli flakes
1 large carrot, roughly chopped
1 red pepper, roughly chopped
2 small parsnips, roughly chopped
400g can chopped tomatoes
200g wholewheat couscous
½ x 25g bunch fresh mint, leaves
picked and chopped, plus extra
1tbsp toasted flaked almonds
1 Heat the oil in a large non-stick
saucepan or flameproof casserole
dish (that has a lid) over a medium
heat. Add the onion and fry for 5
min or until softened. Add the lamb
and cook, stirring, for 8 min or until
browned. Add the garlic, ginger,
cumin, coriander and chilli. Cook,
stirring, for 2 min or until fragrant.
2 Add the carrot, pepper, parsnips
and tomatoes to the pan with
200ml water and bring to the boil.
Reduce the heat to low and simmer,
covered, for 1 hr. Remove the lid
and simmer for 30 min more or
until the lamb is tender.
3 Meanwhile, put the couscous in a
bowl and cover with 250ml boiling
water, then leave to stand for 5 min.
Separate the grains with a fork, then
stir the mint through the couscous.
4 Scatter the almonds over the
tagine, then serve with the couscous,
garnished with extra mint leaves.
3
PER SERVING
499kcal 10.7g fibre
17.5g fat 36.5g protein
5.3g saturates 0.3g salt
52.1g carbs 126mg calcium
14.9g sugars 6.7mg iron
AUGUST 2016 HEALTHY FOOD GUIDE 61
R EC I PE S

Spinach, feta and

halloumi Turkish pide
prep 15 min + proving
cook 20 min serves 4
vegetarian

7g sachet fast-action dried yeast

½tsp caster sugar
90g strong white bread flour, plus
extra for kneading
90g wholemeal spelt flour
1tbsp extra-virgin olive oil, plus
extra for oiling
500g frozen spinach, thawed
50g reduced-fat feta, crumbled
50g reduced-fat halloumi, coarsely
grated
¼tsp dried chilli flakes
1 egg, beaten
Cooking oil spray
Juice ½ lemon, plus lemon wedges
to serve
3 fresh mint sprigs, leaves picked
4 fresh flatleaf parsley sprigs,
leaves picked

1 Combine the yeast and sugar in

a measuring jug with 125ml warm
water. Stand in a warm place until
frothy (around 5–15 min depending
on room temperature).
2 Put half the bread flour in a
mixing bowl, then whisk in the yeast
mixture. Cover with clingfilm and
stand in a warm place for 1 hr. Spinach, feta and
3 Stir the remaining bread flour halloumi Turkish pide
into the yeast mixture along with
the spelt flour and oil, to make
a dough. Turn out and knead the and cheese filling across the centre 7 Cut the pides into thick slices
dough on a lightly floured surface of each rectangle, leaving a 2cm and top with the herb mixture.
until smooth. Transfer to an oiled border. Brush the edges with Serve with lemon wedges to
bowl, cover with clingfilm and water, then fold over the border squeeze over.
stand in a warm place for 1 hr. and press to secure. Fold the ends
RECIPES: LIZ MACRI. PHOTOS: MARK O’MEARA

4 Put 2 baking trays in the oven under to form a long oval shape.
and heat to 220°C/fan 200°C/gas 7. Remove the hot baking trays from
Squeeze out the excess liquid the oven and carefully transfer the 1
from the spinach, then combine pides, on the baking paper, to
with the feta, halloumi, chilli and the trays. Spray with oil, then put PER SERVING
egg in a bowl. them in the oven and bake for 20 285kcal 6.3g fibre
5 Divide the dough in half. Roll min or until lightly golden. 9.7g fat 17.1g protein
each half into a 15x30cm rectangle 6 Meanwhile, combine the lemon 3.6g saturates 1.1g salt
on a floured sheet of non-stick juice with the mint and parsley in 33.7g carbs 376mg calcium
baking paper. Spread the spinach a small bowl. 1.5g sugars 3.4mg iron

62 HEALTHY FOOD GUIDE AUGUST 2016


BURGER (QUARTERPOUNDER)
206
The meat content of beef burgers
can vary considerably, but usually
ranges from around 70% to 99% 12.4
ground beef. Other ingredients
include rusk, flour, dried potato 4.7
or breadcrumbs, plus water and
seasonings such as yeast extract,
onion, spices and salt. Sulphite-
1.9
based preservatives are often
added to extend shelf life.
16.5
THE NUTRITION LOWDOWN 1.1
The size of burgers, and therefore
calorie and nutrient values, varies 243
considerably. As a rule, though,
burgers provide phosphorus,
copper, iron and vitamins B3 and
180
B12 – and are rich in protein.
Whether it’s a better choice
2.3
depends on the size of the burger,
although you’re more likely to have 1.1
just the one. Burgers often come
with mayo and cheese, which 3.4
can pile on the calories and fat,
while ketchup and relish add salt
and often sugar.
1.8
AND THE WINNER IS…
hot dog confirms the hot dog is the winner for dieters (as it contains fewer calories and saturates and slightly
less fat), a quarterpounder is a better choice for most nutrients, including protein and iron, and you’ll probably
only eat one. Keep bread rolls small (and ideally wholegrain), top up with salad or raw onions, and limit sauces.
64 HEALTHY FOOD GUIDE AUGUST 2016
vs
PER ITEM
M*
ENERGY (kcal) 101
HOT DOG (FRANKFURTER)
*VALUES ARE FOR 1 GRILLED QUARTERPOUNDER AND 1 SMALL FRANKFURTER SAUSAGE, AND DO NOT INCLUDE THE BUN, SALAD OR CONDIMENTS.
Frankfurters can vary in the
amount of pork they contain,
FAT (g) 8.9 depending on the brand. Pork rind
and/or pork fat can also be added
SATURATES (g) 3.2 together with water and fillers
such as wheat fibre. Salt,
colourings and preservatives are
SUGARS (g) 0.4
usually included, plus milk
products, so frankfurters aren’t
PROTEIN (g) 4.8
suitable for dairy-free diets.
WORDS: AMANDA URSELL, ROSE CONSTANTINE-SMITH, JULIETTE KELLOW. PHOTOS: GETTY, ISTOCK
SALT (g) 0.6 THE NUTRITION LOWDOWN
One small frankfurter certainly seems
POTASSIUM (mg) 60 like a better choice than a burger
because this type of sausage is
PHOSPHORUS (mg) 70 lower in calories, fat, saturates and
salt. It also tends to be served with
fewer toppings (usually just onions
IRON (mg) 0.4
and ketchup or mustard), which
helps to keep calories down.
ZINC (mg) 0.5 However, you’re likely to eat more
than one hot dog, and jumbo
VITAMIN B3 (mg) 1 varieties are around three times
the size (so contain three times the
0.3 calories and fat, etc!). They also
VITAMIN B12 (mcg) contain fewer nutrients than burgers.
A QUARTERPOUNDER (PROBABLY). Although comparing it with a
 S H O PPI N G

Faced with the choice of a burger or a hot dog, what should hfg
a healthy eater choose? And how about the ice cream/sorbet
SUMMERL
dilemma? We unpick the nutrition for outdoor classics
SPECIA

PER 100G
ICE CREAM 169 ENERGY (kcal) 97
SORBET
This is typically a mixture of milk, This is made from two main
cream and sugar – and the calories ingredients: sugar and water. Fruit
and fat vary widely depending 3.2 PROTEIN (g) 0.2 purées or infusions are added to
on the ratio of each. the sugar syrup, then it’s frozen.
8.2 FAT (g) 0.3
THE NUTRITION LOWDOWN THE NUTRITION LOWDOWN
Most ice creams are made using Because it contains little other than
full-fat milk and double cream,
5.2 SATURATES (g) 0
water, sugar and some form of fruit,
so they stack up to almost double sorbet tends to be much lower in
the calories of sorbet and provide
22 SUGARS (g) 23.3
calories and fat than ice cream.
significantly more fat. However, But, with the exception of vitamin
dairy ice creams are also higher in 0.2 SALT (g) 0 C, it also tend to be low in nutrients
most nutrients, especially calcium, (the amount of vitamin C will vary
potassium, phosphorus, iodine, 99 VITAMIN A (mcg) 16 according to the type and quantity
vitamin A and riboflavin because of fruit used). Basically, sorbet
they contain milk. Lower-fat versions 85
tend to be made from skimmed
PHOSPHORUS (mg) 4 provides a heavy dose of sugar
and little else!
milk and sweeteners, so they have
similar amounts of nutrients but
1 VITAMIN C (mcg) 12
fewer calories, making them a
better choice for managing weight. 30 IODINE (mcg) 0

163 POTASSIUM (mg) 41

104 CALCIUM (mg) 8

AND THE WINNER IS… NOT CLEAR-CUT. It depends what your health goals are. If weight loss,
saving calories and a healthier heart are your aims, it makes sense to choose sorbet. But ice cream is more nutritious,
with higher levels of some vitamins and minerals (although a small glass of skimmed milk will give you good
amounts of these, minus the fat and sugar). Both are high in free sugars, so eat them only as an occasional treat.

AUGUST 2016 HEALTHY FOOD GUIDE 65

 1Crunchy
salad
green
vegetarian
2Red cabbage slaw
vegetarian
gluten free dairy free
gluten free dairy free
80g red cabbage, shredded

The
½ baby gem lettuce or 2 handfuls
iceberg lettuce, roughly torn
¼ cucumber, sliced
1 celery stick, sliced
1 carrot, grated
1 small raw beetroot, grated
GREAT WITH Creamy honey and

NEW
1 spring onion, sliced mustard dressing (7).
30g rocket or watercress MAKE IT A MEAL Serve with boiled
new potatoes and grilled mackerel.
GREAT WITH Herby guacamole (6).
MAKE IT A MEAL Mix with flaked

PICK
poached salmon and drained
canned lentils. 2
PER SERVING
71kcal 7.6g fibre

‘N’
2 0.7g fat
0.1g saturates
2.3g protein
0.2g salt
14.8g carbs 85mg calcium
PER SERVING
13.7g sugars 1.1mg iron
29kcal 2.6g fibre

MIX
0.9g fat 3g protein
0g saturates
2.5g carbs
2.4g sugars
0.1g salt
114mg calcium
1.1mg iron
4Broccoli
salad
and bean
vegetarian
gluten free dairy free
The easy route
out of the salad 3 Chunky Med salad
vegetarian
gluten free dairy free
100g blanched broccoli
½ courgette, cut into ribbons
rut: choose your or julienned
base, then toss ¼ cucumber, cut into chunks 100g green beans, trimmed and
with one of the 6 cherry tomatoes, halved blanched
½ red pepper, cut into chunks
dressings on the 6 radishes, cut into chunks GREAT WITH Spicy Asian sauce (8).
following pages ¼ red onion, cut into chunks MAKE IT A MEAL Serve with
roasted sweet potato chunks and
GREAT WITH Tomato dressing (9). grilled prawns or tuna steak.
MAKE IT A MEAL Toss with drained
PE
RECI 1
canned cannellini beans and top
C H
EA RVES with a griddled chicken breast.
SE can be
but tiplied
3
mul feed a
to d, too!
crow 4 76kcal
PER SERVING
8.6g fibre
1.4g fat 8.2g protein
PER SERVING 0.3g saturates 0g salt
70kcal 5.1g fibre 8.1g carbs 125mg calcium
1.4g fat 3.4g protein 5.8g sugars 2.9mg iron
0.2g saturates 0g salt
11.9g carbs 57mg calcium
11.1g sugars 1.3mg iron

66 HEALTHY FOOD GUIDE AUGUST 2016

 R EC I PE S

THE BASES

2 Red cabbage slaw

1 Crunchy green salad

4 Broccoli and bean salad

TURN THE
PAGE
5
and select
6 your salad
dressing
7 – each one
8 is easy to
make and,
9 bonus, low in
3 Chunky Med salad
calories…

AUGUST 2016 HEALTHY FOOD GUIDE 67

 THE DRESSINGS
5 Chilli and
orange dressing

6 Herby guacamole

7Creamy honey and

mustard dressing

8 Spicy Asian
sauce

9 Tomato
dressing
 R EC I PE S

1
2 5Chilli and orange
dressing
vegetarian
6Herby
guacamole
vegetarian
gluten free dairy free gluten free dairy free

4 Juice ½ small orange ¼ ripe avocado flesh

¼tsp smoked paprika 1tbsp fresh parsley
3 ½tbsp extra-virgin olive oil 1tbsp fresh basil or mint
Pinch dried chilli flakes Juice ½ lemon

1 Shake all the ingredients in a 1 Blend everything with 3tbsp cold

MIX IT UP lidded jar, or mix in a small bowl water using a mini food chopper or
Once you’ve tried our or jug to combine. blender. Season with black pepper.
suggested pairings
on the previous page,
swap and change
PER SERVING PER SERVING
your base and dressing
58kcal 0.6g fibre 72kcal 1.9g fibre
matches – they’re all 5.7g fat 0.4g protein 7.1g fat 0.9g protein
designed to make 0.8g saturates 0.1g salt 1.5g saturates 0g salt
delicious partners! 2g carbs 7mg calcium 1.1g carbs 18mg calcium
2.2g sugars 0.4mg iron 0.4g sugars 0.6mg iron

7 Creamy honey
and mustard
dressing
8Spicy
sauce
Asian
gluten free dairy free
9Tomato
dressing
vegetarian
vegetarian gluten free gluten free dairy free
1tsp fish sauce
2tbsp low-fat natural yogurt 1tbsp lime or lemon juice 6 cherry tomatoes, chopped
Zest and juice ½ lemon ¼tsp brown sugar 1tbsp red wine vinegar
½tsp runny honey ½tsp finely grated fresh ginger Pinch sugar
½tsp dijon mustard ½tbsp toasted sesame oil ½tbsp extra-virgin olive oil
or avocado oil
1 Put all the ingredients in a jug 1 Combine all the ingredients ½ small garlic clove, crushed
or bowl and stir well to combine. in a lidded jar or jug with 1tbsp
hot water from the kettle. 1 Whiz all the ingredients together
to your prefered texture using
a blender or mini food chopper.
PER SERVING
If necessary, add a little hot water
38kcal 0g fibre PER SERVING
from the kettle to thin.
0.6g fat 2.1g protein 58kcal 0.1g fibre
1
RECIPES: NIKI BEZZANT. PHOTOS: DEVIN HART

0.3g saturates 0.2g salt 5.5g fat 0.2g protein

6.6g carbs 67mg calcium 0.8g saturates 1.1g salt
6.4g sugars 0.1mg iron 2.1g carbs 3mg calcium
PER SERVING
1.9g sugars 0mg iron
78kcal 1.3g fibre
6g fat 1.2g protein
0.9g saturates 0g salt
4.7g carbs 10mg calcium
4.4g sugars 0.4mg iron

AUGUST 2016 HEALTHY FOOD GUIDE 69

IN SEPTEMBER’S

RENEW Berry

those
pannacotta

T
NEXUE
GOOD ISSSALE
ON EPT
1S
HABITS
SPOTLIGHT ON SUGAR
Easy ways to cut
down every day

BINGE EATING
The lesser-known disorder

ONE O’CLOCK NEWS

Nutritious ideas
for your lunchbox

FRESH TERM, FRESH IDEAS!

+ Speedy suppers
with a twist
+ Moussaka gets
a makeover
+ Supercharged
veggie dishes
+ Light, creamy puddings

PLUS + hemp + cooking with lentils + non-dairy drinks

70 HEALTHY FOOD GUIDE AUGUST 2016
 R EC I PE S

DINNER for ONE

Mexican baked egg

‘Simple’ doesn’t cover it – this filling dish is
a no-brainer for supper on a busy weekday

prep 5 min cook 10 min serves 1

vegetarian

200g can mixed beans or red 4

kidney beans in chilli sauce
227g can chopped tomatoes PER SERVING
½ small red pepper, chopped 408kcal 12.9g fibre
1 egg 7.3g fat 27.9g protein
2tbsp fat-free Greek yogurt 2g saturates 1.8g salt
Fresh coriander or parsley, 59.8g carbs 227mg calcium
to garnish (optional) 21.9g sugars 5.4mg iron

1 slice wholegrain toast, to serve

1 Combine the beans with the

tomatoes and pepper in a 500ml
microwave-safe dish with a lid.
Cover and microwave on high for
4 min, then stir.
2 Make a well in the bean
mixture and crack the egg into
the centre. Cover the dish
and microwave on high for
3 min or until the egg is
cooked to your liking.
3 Top with the
yogurt, then add
a grind of pepper
and garnish with
the herbs, if
using. Serve
RECIPE: KERRIE RAY, CHRISSY FREER. PHOTO: MARK O’MEARA

with the
toast.

AUGUST 2016 HEALTHY FOOD GUIDE 71

 LOLLIES
Who needs the extra cals and
fats of bought ice creams when
homemade pops taste so good?
Tropical pops
prep 20 min + freezing
makes 8
vegetarian gluten free
dairy free

2tbsp caster sugar

3 kiwis, peeled and chopped
175g mango flesh, chopped
175g fresh or frozen raspberries
You’ll also need
8 lolly moulds with sticks

1 Gently heat the sugar in a pan

with 6tbsp boiling water until
dissolved into a syrup, then leave
to cool for 5 min.
2 Put the fruits separately into
3 small bowls, then add a third of
the sugar syrup to each. Put the
contents of each bowl separately
in a blender and purée, then
transfer each to a small freezer bag.
Freeze for 1 hr 30 min, squeezing
the bags a couple of times so the
mixtures turn slushy.
3 Snip a corner off the kiwi bag
Tropical pops and squeeze the mixture evenly
into the lolly moulds. Repeat with
the mango bag, then the raspberry,
creating 3 layers. Gently push in
the lolly sticks, then freeze for 4 hr
or until solid. Carefully remove from
the moulds to serve.

PER POP
49kcal 2.1g fibre
0.2g fat 0.7g protein
0g saturates 0g salt
11.7g carbs 14mg calcium
11.6g sugars 0.4mg iron

Choco-berry pops
prep 10 min + freezing
makes 8 vegetarian
gluten free
250g raspberries, semi-frozen
6tbsp light cranberry juice
drink
40g dark chocolate chips
100g blueberries
250g fat-free vanilla yogurt
You’ll also need
8 plastic cups
8 lolly sticks
R EC I PE S
Choco-berry pops
1 Whiz 175g of the raspberries 3 Push the lolly sticks into the
in a food processor until smooth. centre of each lollipop, then return
Tip into a mixing bowl, then stir in to the freezer for 4 hr or until solid.
the remaining whole raspberries 4 When ready, carefully remove
along with the cranberry juice, the plastic cups and serve.
chocolate chips and blueberries.
2 Add the yogurt to the raspberry
mixture and stir to combine, then
divide among the plastic cups.
PER POP
Alternatively, add the raspberry 58kcal 1.6g fibre
mixture and yogurt to the cups 1.6g fat 2.2g protein
separately in layers, then gently 0.9g saturates 0.1g salt
swirl through with a skewer. Freeze 9.4g carbs 55mg calcium
for 1 hr 30 min or until slushy. 8.9g sugars 0.5mg iron
AUGUST 2016 HEALTHY FOOD GUIDE 73
Strawberry and equally among the plastic cups,
banana pops then freeze for 1 hr–1 hr 30 min
prep 15 min + freezing until slushy.
makes 6 3 Remove the cups from the
vegetarian gluten free freezer, then insert the lolly sticks. 1
Sprinkle over a third of the
350g strawberries, sliced, plus pistachios, then freeze for at least PER POP
extra to serve (optional) 4 hr or until solid. 106kcal 3.1g fibre
2 ripe bananas, peeled and sliced 4 Carefully remove the lollies from 2.7g fat 4g protein
2 x 150g pots fat-free strawberry the cups, then roll in the remaining 2.3g saturates 0.1g salt
yogurt pistachios. Serve with extra 17.4g carbs 89mg calcium
1tbsp lemon juice strawberries, if you like. 16.1g sugars 0.5mg iron

1tbsp maple syrup

25g pistachios, crushed
You’ll also need
6 plastic cups
hfg
COVEPRE
6 lolly sticks

RECI
1 Spread the strawberry and
banana slices on a tray
and freeze for 1 hr or until
almost frozen.
2 Tip into a blender and
whiz with the yogurt,
lemon juice and maple
syrup. Divide the mixture

Strawberry and banana pops

74 HEALTHY FOOD GUIDE AUGUST 2016

 R EC I PE S

THREE AMAZING
SHOP-BOUGHT ICES…

Only By Nature Apple &

Cinnamon Frozen Yoghurt
£3/450ml, Waitrose, Tesco
Gluten free and sweetened
with stevia.
Per ¼ tub (75g) 70kcal, 1.6g fat,
Blueberry and 1g saturates, 7g sugars, 0.2g salt
mango pops

M&S Spirit Of Summer,

Watermelon & Dragon Fruit
Lollies £3/4 x 78g lollies
Refreshing and exotic tasting.
Per lolly 62kcal, 0.2g fat, 0.1g saturates,
14g sugars, 0.19g salt

Blueberry and
mango pops 2 Put the frozen mango in a
prep 15 min + freezing blender with the almond milk and
makes 8 maple syrup and whiz until smooth.
vegetarian gluten free Stir in the lime zest and blueberries.
dairy free 3 Pour into the lolly moulds, then
freeze for at least 4 hr or until solid.
225g mango flesh 4 Decorate with the extra
150ml unsweetened almond milk blueberries, if using. Claudi & Fin Mango Greek
2tbsp maple syrup Style Frozen Yoghurt Lollies
Zest 1 lime £2.50/4 x 55ml, Sainsbury’s,
75g fresh or frozen blueberries, Waitrose, Budgens Fortifed with
plus extra to decorate (optional) PER POP
vitamin D, one lolly provides 30%
You’ll also need 32kcal 1.2g fibre of the recommended daily intake.
8 lolly moulds with sticks 0.3g fat 0.4g protein Lovely flavours – Mango is our fave.
0g saturates 0g salt Per lolly 56kcal, 2.3g fat, 1.5g saturates,
1 Spread the mango on a tray and 7.4g carbs 29mg calcium 6.8g sugar, 0.1g salt
freeze for 1 hr or until almost solid. 7g sugars 0.3mg iron

AUGUST 2016 HEALTHY FOOD GUIDE 75

 EXTREME MAKEOVER HOW WE DID IT…

NO-BAKE
O Traditional cheesecake
bases are made with digestive
biscuits and butter, sometimes
with extra sugar. We swapped

CHEESECAKE
the digestives for a combo of
light rich tea and water
biscuits, which helped to
reduce both fat and sugar.
We added a little sweetness
We’ve cut over 300 with agave nectar (it’s
calories per slice sweeter than sugar, so you
from the classic don’t need as much). To keep
recipe, using banana calories, fat and saturates
to give a sweet down, we used low-fat spread
creaminess to this in place of butter.
summer pud O Full-fat cream cheese (and
sometimes other high-fat
ingredients such as
mascarpone cheese and/or
prep 20 min + chilling serves 8 of a wet spoon. Chill in the fridge
vegetarian while you make the topping. double cream) form the basis
3 Soak the gelatine in cold water of most cheesecake fillings.
75g water biscuits for 5 min. In a clean and dry food We dramatically reduced fat
125g light rich tea biscuits processor bowl, whiz the bananas, by using light cream cheese
1tsp ground cinnamon remaining agave nectar, vanilla and quark, which is fat free.
3½tbsp agave nectar bean paste, quark and soft cheese. O We included bananas in our
75g low-fat spread, melted 4 Drain the soaked gelatine, then
filling. These add fibre and
Cooking oil spray, to grease mix with 3tbsp boiling water until
4 gelatine leaves (we used smooth and pour into the cream
potassium (our dish contains
Costa Fine Leaf from Waitrose cheese mixture. Mix well, then double the fibre and almost
and Ocado) pour over the chilled biscuit base. four times more potassium
About 3 ripe bananas (300g Return to the fridge and chill for than a classic recipe) and
peeled weight) at least 12 hr. also provide sweetness – in
2tsp vanilla bean paste 5 Dust with cocoa powder just fact, we only needed to add a
375g fat-free quark before serving.
small amount of agave nectar
280g pack light soft cheese (we HFG RECIPE CLASSIC RECIPE
used Philadelphia Light)
Per serving Per serving to reach the desired sweet
282kcal 610kcal
2tsp cocoa powder, sifted, taste. The bananas also
9.8g fat 47.7g fat
to dust helped give our filling its
RECIPE: LOTTIE COVELL. PHOTO: YUKI SUGIURA

3.6g saturates 28.2g saturates

35.8g carbs 40.1g carbs
creamy texture.
1 In a food processor, whiz the 18.8g sugars 31.9g sugars O We added vanilla bean
biscuits to make fine crumbs. 1.9g fibre 0.9g fibre paste, which gives the
Add the cinnamon, 1½tbsp of 13.2g protein 6.4g protein sensation of sweetness
the agave nectar and the melted 0.8g salt 1.1g salt
without any sugar. Dusting
spread, then whiz again. 133mg calcium 102mg calcium
2 Lightly spray a 20cm loose- with cocoa powder also tricks
0.7mg iron 0.6mg iron
bottom cake tin with oil, then our brain into thinking we’re
press the biscuit mixture evenly Find more cheesecake recipes getting a hit of chocolate.
into the bottom, using the back at healthyfood.co.uk/cheesecake

76 HEALTHY FOOD GUIDE AUGUST 2016

 R EC I PE S

ONLY
282
kcal

No-bake
cheesecake
SUMMER
Trifle doesn’t
have to mean

in a
lashings of double
cream, full-fat
custard and

GLASS
sugary jelly. Our
indulgent-tasting
recipes keep it
light and fruity

Peach melba trifles

prep 15 min + chilling
cook 10 min serves 6
TIP
Use a little 2 x 23g sachets Hartley’s
grated chocolate
instead of Sugar Free Orange Jelly
cinnamon if 10 sponge fingers, broken into
you prefer. pieces
150g raspberries, plus extra
to decorate
100g blueberries
2 peaches or nectarines, sliced
325ml skimmed milk
1tbsp caster sugar
1tsp vanilla bean paste or extract
2tbsp custard powder
Fresh mint sprigs and ground
cinnamon, to decorate (see tip)
Peach
melba trifle 1 Dissolve the jelly in 200ml boiling
water. Stir in 500ml cold water and
leave to cool.
2 Divide the sponge fingers among
6 short glasses, then add a mixture
of the fruit to each.
3 Pour the cooled jelly over the
fruit, then transfer the glasses to the
fridge and leave to set (about 1 hr).
4 Meanwhile, put 250ml of the
milk in a pan with the sugar and
vanilla and heat until hot. Mix the
remaining milk with the custard
powder in a medium bowl to make
a paste. Pour the hot milk over the
paste, mix well and return to the
pan. Stir over a gentle heat until
thickened, then remove from the
heat and leave to cool, stirring
often to prevent a skin forming.

78 HEALTHY FOOD GUIDE AUGUST 2016

 R EC I PE S

5 Spoon the cooled custard over the

set jelly, then transfer to the fridge to
chill. Serve decorated with the extra
raspberries, mint and cinnamon.

1
PER TRIFLE
138kcal 2.3g fibre
0.7g fat 8.1g protein
0.2g saturates 0.1g salt
25.9g carbs 81mg calcium
18.4g sugars 0.5mg iron

Blackcurrant and
cherry meringue trifles
prep 15 min + chilling
cook 10 min serves 6
gluten free

23g sachet Hartley’s Sugar Free

Strawberry or Raspberry Jelly
3 meringue nests, crumbled
150g fresh or frozen blackcurrants
Blackcurrant
and cherry
or mixed berries, thawed if meringue trifles
frozen, plus extra to decorate
150g fresh or frozen pitted
cherries, thawed if frozen
325ml skimmed milk
1tbsp caster sugar
1tsp vanilla bean paste or extract
2tbsp custard powder
150g pot fat-free cherry yogurt
Fresh mint sprigs and 1tbsp grated
dark chocolate, to decorate

1 Dissolve the jelly in 75ml boiling

water. Stir in 350ml cold water and
leave to cool.
2 Divide the meringue among 6
glasses, then add the blackcurrants
or berries and the cherries. Pour paste, mix well and return to the
the cooled jelly over the fruit, then pan. Stir over a gentle heat until
transfer the glasses to the fridge thickened, then remove from the
and leave to set (about 1 hr). heat and leave to cool, stirring
3 Meanwhile, put 250ml of the often to prevent a skin forming. PER TRIFLE
milk in a pan with the sugar and 4 Mix the cooled custard with the 143kcal 2.5g fibre
vanilla and heat until hot. Mix the yogurt, then spoon over the set jelly 1g fat 6.6g protein
remaining milk with the custard and transfer to the fridge to chill. 0.5g saturates 0.2g salt
powder in a medium bowl to make 5 Serve decorated with the extra 28.7g carbs 132mg calcium
a paste. Pour the hot milk over the berries and the mint and chocolate. 23.9g sugars 0.7mg iron

AUGUST 2016 HEALTHY FOOD GUIDE 79

 Rhubarb and
ginger trifles
prep 15 min + chilling
cook 5 min serves 6

400g rhubarb, trimmed and cut

into chunks
2tbsp caster sugar
5 gelatine leaves
25g stem ginger from a jar in
syrup, very finely chopped, plus
4tbsp syrup
Rhubarb and 10 sponge fingers, broken into
ginger trifles pieces
TIP 250g fat-free Greek yogurt
If you prefer, you
can microwave the 150g pot fat-free vanilla yogurt
rhubarb in step 1. 2tbsp icing sugar
Cook for 3–4 min 1tsp vanilla bean paste or extract
without adding
water. Fresh mint sprigs, 1tbsp finely
chopped crystallised ginger and
zest 1 lemon, to decorate

80 HEALTHY FOOD GUIDE AUGUST 2016

 R EC I PE S

1 Put the rhubarb in a pan with

1tbsp water, cover with a lid and
cook on low for 4–5 min until soft
(see tip, left). Stir in the sugar and
set aside to cool.
2 Soak the gelatine in cold water
for 5 min, then drain and mix with Strawberry
100ml boiling water until dissolved. vanilla trifles
Stir in the ginger syrup from the jar
with 225ml cold water and set aside
to cool (but not set).
3 Divide the sponge pieces among
6 glasses, then spoon over the
cooled rhubarb. Once the ginger
jelly is cool, pour it over the rhubarb,
then transfer the glasses to the
fridge and leave to set (about 1 hr).
4 Mix the yogurts, icing sugar,
stem ginger and vanilla together.
Once the jelly is set, spoon the
yogurt mixture over the jelly and put
the trifles back in the fridge to chill.
5 Serve decorated with the mint,
ginger and lemon zest.

PER TRIFLE
172kcal 1.7g fibre
0.5g fat 7.4g protein
0.1g saturates 0.1g salt
35.4g carbs 145mg calcium
31.9g sugars 0.3mg iron

Strawberry 1 Dissolve the jelly in 100ml boiling often to prevent a skin forming.
vanilla trifles water. Stir in 325ml cold water 5 When it’s cool, pour the custard
prep 10 min + chilling and leave to cool. over the set jelly, then put the trifles
cook 10 min serves 6 2 Divide the biscuit pieces among 6 in the fridge to chill.
glasses, then sprinkle over the juice 6 Top each trifle with yogurt, then
23g sachet Hartley’s Sugar Free and add the sliced strawberries. decorate with the mint sprigs and
Strawberry Jelly 3 Pour the cooled jelly over the strawberry halves.
6 gingernut biscuits, roughly fruit, then transfer the glasses to the
broken fridge to set (about 1 hr).
Juice 1 orange 4 Meanwhile, put 250ml of the
400g strawberries, sliced, plus milk in a pan with the sugar and PER TRIFLE
137kcal 3g fibre
3 extra strawberries, halved, vanilla and heat until hot. Mix the
2.1g fat 6.5g protein
to decorate remaining milk with the custard 0.8g saturates 0.2g salt
325ml skimmed milk powder in a medium bowl to make 24.5g carbs 101mg calcium
1tbsp caster sugar a paste. Pour the hot milk over the 15.5g sugars 0.4mg iron
1tsp vanilla bean paste or extract paste, mix well and return to the
2tbsp custard powder pan. Stir over a gentle heat until
6 heaped tsp fat-free Greek yogurt thickened, then remove from the Want more lighter puds? Go to
Fresh mint sprigs, to decorate heat and leave to cool, stirring healthyfood.co.uk/lighterpuds

AUGUST 2016 HEALTHY FOOD GUIDE 81

 TURN 4 INGREDIENTS
ROASTED SQUASH, QUINOA TAKES
AND BLUEBERRY SALAD 40
MIN

PUT IT ON THE MENU

BLUEBERRIES
Firm, naturally sweet and tangy
berries are the perfect snacking Asda Frozen Butternut Asda Good & Balanced
fruit and great for cooking, too Squash Chunks, Quinoa, £2.35/300g
£1.50/700g

W E’RE SO USED to picking up a punnet of

blueberries at any time of the year from far-flung
countries such as Chile, Argentina, South Africa and
BLUEBERRY AND COCONUT
PANNACOTTA
TAKES
20
Spain, it’s easy to forget we also grow our own MIN
delicious crop in this country. And the British
season is in full swing now.
Compact, slightly tart blueberries are perfect
for scattering over breakfast cereals and
salads, and baking in high-fibre, lower-fat
muffins and cakes. They’re great for
freezing, too – stir a handful into your
porridge and they’ll thaw instantly. Once
wrinkled and past their best, blend into smoothies or
use to make a summer berry compôte.
Blueberries contain high levels of antioxidants such
as anthocyanins (which give them their deep purple Dr Oetker Platinum By Sainsbury’s
colour), and research has linked them with helping to Grade Leaf Gelatine, Blueberries,
keep our memory sharp and heart healthy, protecting £1.30/13g (8 leaves) £1.75/200g
our eyesight and supporting healthy blood pressure.
So they’re a great addition to a balanced diet! Plus,
two handfuls or 4tbsp blueberries (80g) count as one
BLUEBERRY, LIME TAKES

10
of our five-a-day. Let the recipes here inspire you…
AND GINGER FIZZ
REFRESHING FRUIT FIX MIN
M&S Spirit Of Summer
Dragon Fruit, Blueberry &
Pineapple Samba Fruit Salad
£2.50/240g
Eat from the pot or blend
with low-fat natural yogurt
for a speedy breakfast.
Per pot O108kcal O 1g fat
O 0.2g saturates O 22g sugars Tesco Organic Blueberries,
l b 2 limes,
O 0.1g salt £1.19/125g 30p each

82 HEALTHY FOOD GUIDE AUGUST 2016


INTO BERRY-BURSTING IDEAS
187kcal PER SERVING
Asda Good & Counted
Chilli & Coriander Selection Blueberries,
Dressing, £1.20/175ml
134kcal PER SERVING
2 x 400g cans
By Sainsbury’s Lighter
Coconut Milk,
£1.30 each
71kcal PER SERVING
Tesco Mint 2 x 500ml Fever-Tree Naturally
70p/30g Light Ginger Beer, £1.69 each
R EC I PE S
Selected from
prep 10 min cook 30 min serves 4
Heat the oven to 200°C/fan 180°C/gas 6. Spread all the
butternut squash in a single layer over the base of a
baking tray. Spritz with spray oil and season with black
pepper, then roast for 30 min or until tender and beginning
to brown at the edges. Meanwhile, cook 100g quinoa
in a saucepan according to the pack instructions until
tender. Drain the quinoa, then mix with 4tbsp chilli and
coriander dressing. Stir in the roasted squash and the
Asda Grower’s full pack of blueberries. Serve warm or cold.
£2/260g
Selected from
prep 10 min cook 10 min + chilling serves 6
Soak 6 gelatine leaves in cold water for 5 min to soften.
Reserve a few tablespoonfuls of the blueberries from the
punnet, then heat the rest in a pan until just beginning
to soften. Divide them among 6 small bowls or moulds.
In a separate pan, heat the coconut milk until just coming
to the boil, then remove from the heat. Squeeze the
soaked gelatine to remove the excess liquid, then add to
the hot coconut milk and stir until dissolved. Stir in 2tbsp
maple syrup. Pour the coconut milk mixture over the
blueberries in the bowls or moulds, leave to cool, then
By Sainsbury’s chill for several hours or overnight until set. Once set, dip
Pure Canadian each dish or mould into hot water for a few seconds to
Maple Syrup, loosen the pannacotta, then turn out on to serving plates.
£4/275g Decorate with the reserved blueberries.
Selected from
prep 10 min serves 4
WORDS: NICHOLA PALMER. PHOTOS: ISTOCK
Blitz the blueberries in a blender with the juice of 1 lime
to make a purée, then pour into a large jug. Add some
ice and a handful of the mint leaves, then top up with
the bottles of ginger beer and stir well. Pour the cocktail
into 4 tall glasses, then decorate each with a slice of lime
and sprig of mint.
AUGUST 2016 HEALTHY FOOD GUIDE 83
 Juliette Kellow HFG DIETITIAN
WHY WE NEED…
FOLATE
A lso known as vitamin B9, or folic acid in supplement form, folate is
vital for a healthy IMMUNE SYSTEM and works with VITAMIN B12 to form
healthy blood cells. It allows cells to divide normally and is crucial for
MENTAL WELLBEING. It’s particularly important for women planning, or in the
early stages of, PREGNANCY to help reduce the risk of NEURAL TUBE DEFECTS.

What happens if muscle weakness and depression. HOW MUCH DO I

I don’t get enough?
A deficiency of folate can mean red
blood cells grow large but don’t
develop properly, resulting in a
form of anaemia. This can cause
symptoms such as tiredness, low
energy levels, breathlessness,
faintness, headaches, palpitations,
poor appetite, weight loss, impaired
taste, diarrhoea, numbness and
tingling in the hands and feet,
A deficiency can result from poor NEED EACH DAY?
diet intakes or be due to health The Nutrient Reference Value (NRV)
problems, such as Crohn’s disease for folate, which you’ll see on food
or untreated coeliac disease, that labels, is 200mcg a day. But there
affect the absorption of nutrients. are more detailed guidelines in the
In the UK, 4% of teenage boys UK for folate needs at specific ages
and 7% of teenage girls have and stages in life:
extremely low dietary intakes.
Among adults, 2% of men and 4% of 19 yr+ 200mcg
women have intakes that are so low (men and women)
they may be at risk of a deficiency. Breastfeeding 260mcg
women
300mcg
ADULTS

Pregnant + 400mcg
women supplement
IRUWKHŵUVW
12 weeks

Women 200mcg
planning a + 400mcg
pregnancy supplement

11–18 yr 200mcg
(boys and girls)
CHILDREN

7–10 yr 150mcg
4–6 yr 100mcg
PHOTOS: GETTY, ISTOCK

1–3 yr 70mcg
BABIES

0–12 mth 50mcg

84 HEALTHY FOOD GUIDE AUGUST 2016

 H E A LT H

Advice for mothers-to-be EVERYDAY FOODS FOR FOLATE (mcg)

Inadequate amounts of folate (called folic acid
in supplement form) during the first few weeks
4 boiled asparagus spears (100g) 173
of pregnancy can mean a baby’s spine fails to 100g calf’s liver (raw weight) 155
develop properly, resulting in spina bifida. The
80g baby spinach 129
Department of Health recommends all women
in the first 12 weeks of pregnancy and those 30g bran flakes 110
considering having a baby take a daily 400mcg 80g boiled brussels sprouts 88
supplement of folic acid (which may prevent
up to seven out of 10 cases of neural tube 80g rocket 70
defects). They should also eat more folate-rich 80g boiled kale 69
foods throughout pregnancy. If you’ve had a
previous pregnancy affected by a neural tube
80g boiled mature spinach 65
defect, or have diabetes, your GP may advise 80g steamed pak choi 64
taking a 5mg supplement of folic acid each day.
½ red pepper 60
Where to find it 80g steamed broccoli 58
The main sources are vegetables, especially
200g pot baked beans 58
green leafy ones such as kale, spinach, rocket,
broccoli, cabbage, asparagus and peas. Folate 1 orange 53
is also found in pulses such as beans, as well 80g strawberries 49
as oranges, orange juice, eggs and fortified
foods (some breakfast cereals, for example). 150ml long-life orange juice 48
80g frozen peas (microwaved) 48
Can I have too much?
Too much folic acid in the form of supplements
80g boiled green beans 46
can disguise a deficiency of vitamin B12, which 80g frozen mixed veg (boiled) 42
may lead to irreversible nerve damage. The
problem arises because folic acid supplements
80g boiled cauliflower 38
treat anaemia, one of the early, outward signs of 80g watercress 36
a B12 deficiency, without treating the deficiency
80g canned sweetcorn 36
itself. So if the signs of anaemia are eliminated,
nerve damage can continue unnoticed. It’s a 200g boiled potatoes 36
particular problem for older people, who are 1 slice granary bread 35
at increased risk of a deficiency. Unless you’re
pregnant or planning a pregnancy, you should
1 wheat biscuit (eg Weetabix) 34
be able to get all the folate you need from food 80g stir-fried beansprouts 34
or courgette
alone, but if you do take supplements, have no
more than 1mg folic acid a day. If you’re over 50
80g boiled runner beans 34
or have a history of bowel cancer (see below), 30g peanuts 33
don’t take any containing more than 200mcg.
80g boiled green cabbage 32
Should we be fortifying flour? ½ green pepper 29
In some countries, flour is fortified with folic 1 boiled egg 28
acid by law. Despite recommendations from
the Scientific Advisory Committee on Nutrition 80g blackberries 27
to follow suit, the UK government is cautious due 80g raspberries 26
to the risk of a deficiency of vitamin B12 being
masked (see above). Some research has also 120g boiled red lentils 26
shown having more than 1mg folic acid a day 80g frozen peas (boiled) 25
may increase the risk of bowel cancer in some
people, although other studies show no effect.
150g steamed tofu 23

AUGUST 2016 HEALTHY FOOD GUIDE 85

HULA HOOPING
and the heavier the hoop, the
easier it is to maintain spin.
‘We use hoops weighing up
to 1.4kg for the core, and
lighter hoops for arm or leg
work,’ says Anna. ‘If you’re
struggling, it’s not you – it’s
the hoop. But if you can hoop
with a light one, consider
yourself an amazing hooper.’

WHAT DOES
RESEARCH SAY?
So far, there’s only a small
This childhood favourite is body of research into the
making a grown-up comeback benefits of hooping, but one
study by the American
as a total body workout with a Council of Exercise found it
real fun factor, says Laura Day was as good a cardio workout
as bootcamp, kickboxing and
step aerobics. The researchers

C
AST YOUR MIND
BACK TO PLAYTIME
AT SCHOOL.
Remember the hula hoops,
arguably the most frustrating
bit of playground equipment
there was? Tantalisingly
appealing in all their bright
and stripy glory, actually
using one was a complete
nightmare. In fact, the time
I spent with a hula hoop as an
optimistic 10-year-old only
ever ended in frustration and
bruised ankles. So when some
18 years later I signed up for
my first hula hooping fitness
class, I was sure I’d be the
laughing stock.
IT’S A GIRL THING
There’s a reason for that,
what you can. You may look
funny a few times, but the more
you learn to save the hoop
with your body, the quicker
you’ll master the technique.’
I decide to take Anna’s
comments on board as I make
my way to the HulaFit class in
London’s Paddington. But
more on that later. First, let’s
hear why a childhood pastime
that no one could ever do is
among the best ways to slim
and lift in all the right places.
‘The hoop adds resistance,
so it’s a brilliant core workout,’
says Anna. OK, we’re listening.
‘It’s a full body workout, and
as well as burning calories,
hooping strengthens your
core, tones your bum and
thighs and improves your
said hooping could improve
flexibility and balance, too. It’s
encouraging but, frankly, after
experiencing my first class,
I didn’t need research to tell
me it was a good workout…
LOOK, NO HANDS
It’s straight into it when I turn
up. Our instructor Shakira
A RECENT gets us going with the starting
STUDY posture of one foot forward,
showed that swinging the hoop to the
after six side, then rocking your hips
weeks of backwards and forwards.
regular hula This foot placement really
hooping*, determines whether your
women hoop flies or falls.
dropped We stay in this position for
3.4cm from a couple of minutes, then
their waists Shakira instructs us to change
and 1.4cm directions (and swap feet) to
from their
*BASED ON FIVE 15 MIN SESSIONS PER WEEK

according to Anna Byrne,
international hoop performer,
fitness instructor and founder
of HulaFit (hulafit.com), a new
and growing network of hula
hooping exercise classes. ‘We
women, in particular, think
we’re going to fail – it’s a
predisposition!’ says Anna. ‘But
change your mentality and do
co-ordination and muscle
memory. Everyone can do it.
It’s not particularly aimed at
one gender, age or body type.’
Anna also shines a light on
why women everywhere do
well during hooping classes,
but most still can’t keep up
the kids’ hoops in the garden:
fitness hoops are weighted,
see which is our stronger side.
hips Amazingly, my hoop is still
rotating around my middle.
Fears are allayed.
About 20 minutes into the
45-minute class, I’m already
feeling it in my core and I’m
sweating. But the music, as
well as the variation in moves,
keep me going. There’s a

86 HEALTHY FOOD GUIDE AUGUST 2016

 F I T N E SS

HOOPS
WE LIKE
O HulaFit Workout Hoop,
£20, hulafit.com This 1kg-
weighted hoop has a 41in diameter.
The heavier weight and size make it
easier for beginner hoopers.
O Bopster Just Be… Fitness And
Exercise Hoop, £13.99, Amazon
With weights from 1.2kg to 1.5kg, the
hoop comes apart in six sections,
making it ideal for take-it-
anywhere exercising.

AUGUST 2016 HEALTHY FOOD GUIDE 87

F I T N E SS

mix of steady stance

hooping, walking in
circles (tricky) and squats and
lunges (really tricky). My
favourite is the beanpole:
bring your feet together,
squeeze your thighs together
and raise your hands above
your head. I could happily
hang out here and still feel
like I got a great workout in.
Afterwards, I feel as if I’ve
done 100 sit-ups – plus my hfg
heart rate is up. Yes, we all CASE
dropped our hoops at STUDY
some point, and there were
definitely some bruised
ankles, but most of all it was ^It’s a fun way
great fun (and quite unlike to keep active,
any playground memories).
Hooping classes are always and such an
cropping up, so search online
for one in your area. Or just
easy thing to
get yourself a weighted hoop do at home_
(see previous page) and
follow Anna’s tips, below, to HEATHER CUPIT, 73, session! For the next week
try it at home. Suddenly the is an at-home hooper or two, I kept trying and
bright colours and stripes are who demonstrates that eventually, in a kind of eureka
appealing again. I think they age is no barrier. moment, I found the rhythm
call that coming full circle… ‘I’m not sporty, although I like of keeping the hoop up.
to walk and swim. I live in a Julie told me I’d start to
ANNA’S TIPS studio flat, so I can’t squeeze develop ‘muscle memory’,
a fitness machine in. Initially, and I think I have.
FOR KEEPING I was looking for something I pick up the hoop whenever
YOUR to do as and when I feel like I feel like it, and do 10 minutes
HOOP UP it during the colder months. to music I like. I’m keeping the

1 GET THE HOOP AROUND YOUR WAIST

and stand with one foot forward. If you
want to spin left naturally, put your left foot
forward, and vice versa. Eventually you’ll want
to try both directions.
I found a hooping tutor, Julie
Bowles (thehoopclub.com),
in my area and we arranged
a half-hour session in my flat.
Teachers advise that
hoop up for longer and longer,
but I’m not stressing about
dropping it. I’m regarding it
as a bit-by-bit process, which
I think is fair enough at my

2 GIVE THE HOOP A REALLY GOOD SPIN.

You want it to be completely horizontal
and spin around your body on its own for two
to three rotations before you start rocking
backwards and forwards.
beginners start with a heavy,
wide hoop and Julia brought
a few for me to try. We started
with a lengthy warm-up for
my unaccustomed muscles.
age. I love that I can now keep
the hoop twirling without it
clacking on the floor.
It’s such an easy thing to do
at home and I’m aiming to

3 IF YOU FEEL THE HOOP IS FALLING, bend

your knees and scoop your hips underneath
the hoop to bring it back to your waist.
I told Julie I’d be happy to
keep the hoop up for three
continuous circles in the first
whittle down my waist and tone
my tum. Hooping is a fun way
to keep active and enjoy life.’

88 HEALTHY FOOD GUIDE AUGUST 2016

 ONLY
£5.99

The go-to Recipe Collection that’s packed with

expert advice and easy, satisfying recipes

ON SALE NOW
at major supermarkets and WH Smith
 hfg Y WEIGHT-LOSS
STAR
UD
CA E ST
S
L5O SlbT
s 9
t
Darin McCloud, 52
^Food no longer
controls me – and
I’m guilt free_
Darin kickstarted his incredible weighht
loss with a podcast to retrain his mind
d
T
HIS WILL SOUND CRAZY, but at over
20st I was so desperate for a permanent
weight-loss solution that I was gorging
myself on 4,000 calories a day! Let me explain…
HAVING TRIED EVERY DIET going without
success, I’d lost my job as a bus driver because
my weight was causing health problems, so I’d
convinced myself a gastric band operation wass
the answer. Trouble was, my local health
authority said my BMI still wasn’t high enough
to justify the expense, so I just had to put more
weight on before I could take it off!
MY PLIGHT WAS REPORTED in a local
paper, but before I knew it, my ugly mug was
plastered all over the national press, too. That’s
when I got a phone call from the founder of
a company called Thinking Slimmer. She said
they had a new technique called a Slimpod,
which is a short recording you listen to once
a day. It retrains your brain to want to eat less,
exercise more and make healthier choices
– and it’s supported by NHS Change 4 Life.
TO BE HONEST, IT SOUNDED DAFT, but
I had nothing to lose. I had a 48in waist, I had
type 2 diabetes and I couldn’t walk down
the street without getting out of breath. So
I started listening at bedtime every night. I kept
a daily log of changes I was noticing and after
three weeks I suddenly realised I’d stopped
eating sweets, chocolate and crisps and wasn’t
90 HEALTHY FOOD GUIDE AUGUST 2016
AFTER
e drinnking cola HEIGHT
BEFORE anyy more. To my
5ft 7in (1.7m)
ama azement, WEIGHT BEFORE
21st (133kg)
I did
dn’t miss them.
WEIGHT NOW
THEN ONE DAY I had the urge to buy an 15st 5lb
Xbox, which came with fitness games. Before (97.5kg)
I knew it I was prancing around in front of WAIST BEFORE
48in (122cm)
the TV and really enjoying it. As the pounds
dropped off, my energy and confidence WAIST NOW
36in (91.5cm)
increased. Eight months after starting to losing
BMI BEFORE
weight, I completed the 10K Great South Run. 46.4
I can’t tell you how proud I was that day. BMI NOW
THAT WAS FIVE YEARS AGO. Today, I’ve lost 33.7
a total of 79lb and I’ve kept it off. I’ve run the
London Marathon, completed a duathlon
(running and cycling event) in the company of
*BASED ON DARIN’S WEIGHT OF 15ST 5LB
Olympic star Dame Kelly Holmes, and cycled
200 miles across Cuba. I no longer need
diabetes medication and I feel happier and at
peace with the way my life is changing for the
better. I can’t remember the last time I felt this
good about myself and so positive about my
life. I feel as if I want to burst with excitement.
THE CHANGE WAS QUITE SIMPLE. Before
Slimpod I used to eat non-stop. My main meals
 H E A LT H

WHAT I’M COOKING

THIS WEEK…
HFG chicken &
leek pasta bake
‘This is one of my favourite meals.
I cooked it the day before I had da
12K race as it’s a healthy meal that
gives me the carb load I need for f
race days. The other bonus witth
a dish like this is that it’s easy
to freeze, ready to reheat after
a tough training day.
A favourite meal is not
just about the food, but also
about fuelling my body to
do what makes me feel good
about myself – and that’s
being with my running family.’
Find the recipe at
healthyfood.co.uk/recipe/
chicken-leek-pasta-bake.
Find more pasta recipes at
healthyfood.co.uk/pasta

consisted of lots of takeaways, and even when FIVE WAYS DARIN LOST IT
I cooked meals – sometimes healthy ones
– the portion sizes were too big. I used to drink CUTTING 2 LITRES OF COLA a day
2 litres of cola a day (minimum) and eat crisps saved 840 calories and 212g
and chocolate, etc. I was always snacking on sugar (equal to around 54tsp)
bread. At work, I’d go out to the shops multiple
times a day to buy food. I’d eat pies, sandwiches,
fish and chips, burgers and sweets. CYCLING FOR 30 MINUTES
NOW I EAT TO FUEL MY BODY. I control a day meant he was using
food; food doesn’t control me. I can eat what up 400 calories*
I choose, guilt free, because my body tells
me when I need to eat and, more importantly,
when I’ve had enough. I exercise because it SWAPPING A LARGE PACKET
makes me feel good and I love it. I’ve met of crisps for an apple saved
so many positive people through running. around 200 calories
BEFORE, I WAS THE TYPICAL couch potato
whose idea of exercise was changing the
EAVING OUT A CHOCOLATE BAR
channels with the remote. Now I can proudly
(standard size) between meals
say I’m an athlete and a cyclist, and I can’t wait
cut 260 calories a day
to get out of bed every morning and continue
living life to the full. I’m also thrilled that my O For more
DITCHING THE TAKEAWAY
enormous weight loss and the health benefits information
saved 900 calories and
that go with it mean I’ve recently got my bus about Slimpod,
45g fat (based on a chicken
driver’s licence back. But I tell you what, I’ll be visit thinking
madras with pilau rice)
travelling by bike as much as I can. slimmer.com

AUGUST 2016 HEALTHY FOOD GUIDE 91

S H O PPI N G

What’s the deal with…

POLENTA
Low in fat and one of the
best flavour absorbers on
the shelf, this inexpensive
carb is a canny cook’s staple

WHAT IS IT?
Polenta is an Italian ingredient made from fine or
coarsely ground cornmeal. In many regions, it
competes for favour with pasta because it’s such a
great vehicle for flavours such as herbs and spices.

You don’t have to go down the

traditional route of stirring polenta
in a pan for 40 minutes, as the
quick-cook variety (made from
pre-cooked cornmeal) is available in
supermarkets and takes just minutes
to prepare. It can be served as a
creamy ‘mash’ – great with rich
casseroles. Leave it to set, though,
and you can slice it for grilling, frying
or baking as ‘chips’. Try our recipe
for parmesan polenta chips at
healthyfood.co.uk/recipe/peppered- DIET SWAP
steaks-with-parmesan-polenta-chips Polenta is a tasty alternative to wheat-based staple foods as it’s made
or turn to p52 for our lamb recipe from corn, making it naturally gluten free. Like most starchy foods,
using ready-made polenta. It’s a useful it’s a good energy provider and adds bulk to your diet but without fat
ingredient for gluten-free cakes, too, (assuming you don’t add loads of oil or butter to it). Another benefit
and goes well with citrus flavours. is that it contains around half the calories of pasta or rice.
WORDS: BABETTE-SCARLETT SCHOSSAU. PHOTO: GETTY

FROM THE SHOP TO YOUR TABLE

WHICH VARIETY? Textured, Biona Organic Merchant Dunn’s
smooth or ready-in-a- Polenta Gourmet River
flash, there’s a polenta Bramata One-Minute Cornmeal
style for every taste and (coarse Cook Polenta, Fine Polenta
time frame. For baking, cornmeal), 86p/500g, 80p/500g,
the fine-grained stuff is £1.89/500g, Morrisons Sainsbury’s
best, but for soaking up Ocado Per 100g Per 100g
sauces, opt for the coarse Per 100g O356kcal O0.5g O357kcal O1.4g fat O0.2g O375kcal O1.4g fat
variety (it takes longer fat O0.5g saturates saturates O0.6g sugars O0.2g saturates O0.6g
to cook, but it’s worth it). O0.5g sugars O0g salt O0.3g salt sugars O0g salt

92 HEALTHY FOOD GUIDE AUGUST 2016

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 TA L K I N G P O I N T S

Gordon Benson, Team GB triathlete

HEALTHY
PRE RIO
As well as flying the flag in Rio, the 22-year-old TR AININ
has another passion: nutrition. So what does a SPECIALG
sporting pro’s food and fitness regime look like?
Food is a huge part of my life. I love before I train. In the evening I tend
cooking and eating. There are so to make pasta with lean protein
many recipes and flavours out there and a selection of fresh vegetables.
– I’m trying to sample as many as I make more than I’ll eat and save
I can. I love stir-fries, which look and the rest for lunch while I’m training.
taste good with very little effort!
Some athletes have very strict diets or
I’ve been studying for a BSc in Nutrition very specific pre-race meals, but
and this summer I finished my final that can make things difficult when
exams. It’s helped with my training, you’re travelling around the world.
but if I need more diet guidance
I don’t abstain from anything. I believe
AS TOLD TO LAURA DAY. PHOTOS: MULLER RICE, ISTOCK. MULLER IS THE OFFICIAL PARTNER OF BRITISH TRIATHLON AND TEAM GB TRIATHLON

I speak to the nutritionists at British

Triathlon. It’s really exciting to be
a full-time professional athlete now.
I train for 30 hours a week and, to be
honest, I never need motivating. It’s
my dream job and I love it. Plus I get
to go out with my friends and cycle.
For breakfast I eat four slices of toast or
lots of wholewheat cereal to fuel up
everything should be in moderation.
So I’ll have maybe one beer with a
meal, not 10!
My pre-race prep includes playing
games or watching a romcom.
I usually share a room with a mate
so we’ll do things to take our mind
off the race. I try not to get into the
zone too much; I prefer just to relax.
Yoga helps me unwind. We’ve got
access to sports psychologists at
British Triathlon, but I do yoga
instead. I find it gives me a really
good mental break. It’s a chance
to relax and come out with a clear
head, and it’s really helped to
improve my bike position (and my
back, too).

THREE THINGS I LOVE I’m supporting the Brownlee brothers at

Rio as a ‘pilot’. During the cycle I’ll
power in front of them to take the
head wind, which makes it easier
for them to save energy. I’ll do
something similar during the swim
MY HELMET
as well. British Triathlon has used
It’s my most useful
this tactic before and it works.
piece of kit for safety,
especially when road CYCLING Of my three disciplines, being on the bike
Getting more kids into the sport is
cycling alongside is my favourite. You can go so much further and
important to me. The more children
cars. I’ve had a few see so much more. I’m really lucky to be based in
we can get interested in triathlon at
hairy moments! Yorkshire so I can explore the beautiful Dales.
grass roots level, the more we’ll see
eventually competing at elite level.
I always hand down my old kit to
kids to help inspire them with the
SAVASANA This yoga pose puts me to sleep at the end of every session. idea that they could have their own
I wish I could go straight to it every night in bed. Team GB kit one day.

AUGUST 2016 HEALTHY FOOD GUIDE 95

 REFERENCES
Your guide to the research behind this
month’s stories and features
HEALTH NOTES (p10)
O Roager, H M et al (2016). Colonic transit
time is related to bacterial metabolism
and mucosal turnover in the gut. Nature
Microbiology. Published online 27 June
2016. DOI: 10.1038/nmicrobiol.2016.93
O Wang, DD et al (2016) Association of
Specific Dietary Fats With Total and
Cause-Specific Mortality. JAMA Internal
Medicine. Published online 5 July 2016.
DOI: 10.1001/jamainternmed.2016.2417
O Pounis, G et al (2016) Association of
pasta consumption with body mass index
and waist-to-hip ratio: results from
Moli-sani and INHES studies. Nutrition &
Diabetes 6, e218. Published online 6 July
2016. DOI: 10.1038/nutd.2016.20
O Pechey, R et al (2016) Does wine glass
size influence sales for on-site
consumption? A multiple treatment
reversal design. BMC Public Health 16 (1),
390. DOI: 10.1186/s12889-016-3068-z
O Pourshahidi, L K et al (2016) A
Comprehensive Overview of the Risks
and Benefits of Coffee Consumption.
Comprehensive Reviews in Food Science
and Food Safety 15 (4), 671-684. DOI:
10.1111/1541-4337.12206
O World Health Organization (2016) IARC
Monographs evaluate drinking coffee,
maté, and very hot beverages. Press release
published 15 June 2016. iarc.fr/en/
media-centre/pr/2016/pdfs/pr244_E.pdf
SEASONAL WAYS TO
FIVE-A-DAY (p12)
O Palozza, P et al (2012) Effect of
lycopene and tomato products on
cholesterol metabolism. Annals of
Nutrition & Metabolism 61 (2),126-134.
DOI: 10.1159/ 000342077
O Zhang, Z Q et al (2016) Greater serum
carotenoid concentration associated with
higher bone mineral density in Chinese
adults. Osteoporosis International
27 (4), 1593-1601. DOI: 10.1007/
s00198-015-3425-2
THE DIET THAT MENDS A
BROKEN HEART (p17)
O British Heart Foundation. bhf.org.uk
O British Heart Foundation: Our strategy.
bhf.org.uk/about-us/bhf-strategy
O British Heart Foundation. Risk factors.
bhf.org.uk/heart-health/risk-factors
96 HEALTHY FOOD GUIDE AUGUST 2016
O Ornish, D et al (1998) Intensive Lifestyle
Changes for Reversal of Coronary Heart
Disease. The Journal of the American
Medical Association 280 (23), 2001-2007.
DOI: 10.1001/jama.280.23.2001
O Ornish Lifestyle Medicine. The
Scientific Foundation of Ornish Lifestyle
Medicine. ornish.com/proven-program/
the-research
O Pischke, C R et al (2006) Comparison of
Coronary Risk Factors and Quality of Life
in Coronary Artery Disease Patients With
Versus Without Diabetes Mellitus. The
American Journal of Cardiology 97 (9)
1267-1273. DOI: 10.1016/j.
amjcard.2005.11.051
O Ornish, D et al (2005) Intensive lifestyle
changes may affect the progression of
prostate cancer. The Journal of Urology
174 (3), 1065-1069. DOI: 10.1097/01.
ju.0000169487.49018.73
O Ornish, D (2008) Changes in prostate
gene expression in men undergoing
an intensive nutrition and lifestyle
intervention. Proceedings of the National
Academy of Sciences 105 (24),
8369-8374. DOI: 10.1073/
pnas.0803080105
O Ornish, D et al (2013) Effect of
comprehensive lifestyle changes on
telomerase activity and telomere length
in men with biopsy-proven low-risk
prostate cancer: 5-year follow-up of
a descriptive pilot study. The Lancet
Oncology 14 (11), 1112-1120. DOI:
10.1016/S1470-2045(13)70366-8
PLANT-BASED PROTEIN (p24)
O Public Health England (2014) National
Diet and Nutrition Survey. Results from
Years 1 to 4 (combined) of the rolling
programme (2008/2009 – 2011/12)
O Harland, J and Garton, L (2015) White
Paper: The Plant-based Plan. Alpro
Foundation. Alprofoundation.org
O Position of the Academy of Nutrition
and Dietetics, Dietitians of Canada, and
the American College of Sports
Medicine: Nutrition and Athletic
Performance (2016) Canadian Journal
of Dietetic Practise & Research 77 (1),
54. DOI: 10.3148/cjdpr-2015-047
O Wolfe, R R (2006) Skeletal muscle protein
metabolism and resistance exercise.
Journal of Nutrition 136 (2), 525s-528s
O Biolo G et al (1997) An abundant
supply of amino acids enhances the
metabolic effect of exercise on muscle
protein. The American Journal of
Physiology 273 (1 Pt 1), E122–9
O Tipton K D and Wolfe RR (2001)
Exercise, protein metabolism, and muscle
growth. International Journal of Sport
Nutrition & Exercise Metabolism
11 (1), 109-132
NUTRITION HEAD TO HEAD (p26)
O F. Rey-Crespo, M. Miranda, M.
López-Alonso. Essential trace and toxic
element concentrations in organic and
conventional milk in NW Spain. Food
and Chemical Toxicology, 2013
WHY WE NEED FOLATE (p84)
O British Dietetic Association. Folic Acid.
bda.uk.com/foodfacts/FolicAcid.pdf
O NHS Choices. Vitamins and minerals
– B vitamins and folic acid
O Scientific Advisory Committee on
Nutrition (2006) Folate and disease
prevention. Gov.uk/government/
uploads/system/uploads/attachment_
data/file/338892/SACN_Folate_and_
Disease_Prevention_Report.pdf
O Scientific Advisory Committee
on Nutrition (2009) Folic acid and
colorectal cancer risk: review of
recommendation for mandatory
folic acid fortification. Published
September 2009. Gov.uk/government/
uploads/system/uploads/attachment_
data/file/339293/SACN_Report_to_
CMO_on_folic_acid_and_colorectal_
cancer_risk_.pdf
HULA HOOPING: THE NO-EXERCISE
EXERCISE (p86)
O American Council of Exercise.
ACE-sponsored research: hooping –
effective workout or child’s play?
acefitness.org/certifiednewsarticle/1094/
ace-sponsored-research-hooping-
effective-workout
O McGill, S M et al (2015) A six-week trial
of hula hooping using a weighted hoop:
effects on skinfold, girths, weight, and
torso muscle endurance. Journal of
Strength and Conditioning Research 29
(5), 1279-1284. DOI: 10.1519/
JSC.0000000000000653

NUTRITION LOWDOWN
We cut through the science to help you work out how our recipes – and
the foods you buy in the supermarket – fit into a balanced, healthy diet
JUST LIKE PRE-PACKED FOODS,
all our recipes provide detailed
nutrition information for a
typical serving. But how does
that compare with your total
daily needs for energy, protein,
fat, carbs and certain vitamins
and minerals?
Provided you stick to the
serving size we recommend
for each recipe, the easiest way
is to compare the nutrition
information for each recipe with
the Reference Intake (RI). You’ll
gradually see this term being
used on food labels in place of
Guideline Daily Amounts (GDAs).
The RIs are benchmarks for the
amount of energy (kilocalories),
fat, saturated fat, carbohydrate,
sugars, protein and salt we
should have each day.
The RIs for fat, saturates, sugars
and salt are the maximum
amount you should have each
day, while you should aim to
meet the values for carbs and
protein each day. There is no RI
for fibre but health experts
recommend we have 30g a day.
Although everyone is
different and has different needs
for energy and nutrients, the RIs
are designed for an average
adult, so there’s only one set of
values. See the table, right, for
the figures.
We also analyse our recipes for
calcium and iron – this is because
these two nutrients are often
low in people’s diets in the UK.
We can see how much a recipe
contributes to our daily needs for
calcium and iron by comparing
T H E FAC T S
WHAT IF I WANT TO
LOSE WEIGHT?
The only way to shed the pounds
is to take in fewer calories than
you use up, so your body draws
on its fat stores to supply it with
enough energy. To lose 1lb (0.5kg)
of fat you need to create a calorie
deficit of 3,500kcal. This means
cutting your calorie intake by just
500kcal a day should help you
lose 1lb (0.5kg) a week – so, for
example, women should lose this
amount of weight each week on
1,500kcal and men on 2,000kcal.
If you’re also more active, you
can expect it to be a little more.
However, nutrition experts agree
that for good health in the long
term, you shouldn’t lose more
than 2lb (1kg) a week.
REFERENCE INTAKE
it with Nutrient Reference ENERGY (kcal) 2,000
Values (NRVs), which are starting FAT (g) 70
to appear on food labels in
SATURATES (g) 20
place of Recommended Daily
Allowances (RDAs) – again, CARBOHYDRATES (g) 260
there is just one set of values.
SUGARS (g) 90
PER SERVING PROTEIN (g) 50
All our recipes come with SALT (g) 6
nutrition information per serving,
NUTRIENT REFERENCE VALUE
so as long as you stick to the
serving sizes we recommend, the CALCIUM (mg) 800
nutrition information we provide
IRON (mg) 14
will be accurate.
O Individual needs vary considerably, so use this as a general guide
only. Ask your GP or doctor to refer you to a registered dietitian if
you feel you would benefit from personalised advice. Nutrition is
calculated accurately, but may vary, depending on the ingredients
used. Only listed ingredients are included in the calculations.
AUGUST 2016 HEALTHY FOOD GUIDE 97
T H E L A S T WO R D

5 TOP
FACTS
to TAKE
AWAY
Our favourite healthy snippets
and tips from the experts
in this month’s issue

PLANNING A PREGNANCY? Fill up on

folate-rich foods that may surprise you,
such as baked beans and oranges (p85)
ALL IT TAKES is five 15-minute hula
hooping sessions a week to whittle
your waist by as much as 3.4cm in
six weeks, a recent study shows (p86)

Ignore the
LOOKING FOR A GLUTEN-FREE healthista
SWAP for pasta? Polenta makes hype – new
a tasty alternative – and there’s a science-based
research COMPILED BY REBECCA ALMOND. PHOTOS: GETTY, ISTOCK, POSED BY MODELS

confirms that
SATURATED
FAT IS BAD
FOR HEALTH.
Hate to say we
told you so…
(p10)

It turns out the ‘superfood’

SPIRULINA provides little
in the way of nutrients
because we use it in such
small amounts (p29)
98 HEALTHY FOOD GUIDE AUGUST 2016
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