Documente Academic
Documente Profesional
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1
Strawberry and
Cheaper everyday
banana pops options revealed!
TIMESAVERS
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
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
p17
p74
p26
p37
p53
p86
p46
p82
p24
TALKING POINTS 26 Nutrition head to head 57 Bring the holiday home Paella
3 Editor’s letter Can everyday ingredients beat 58 Flavours of the souk
6 Meet our experts the ‘superfoods’? 66 The new pick ‘n’ mix
8 Let’s talk… 30 Q&A holiday special Salads get interesting
95 How I stay healthy Team GB 84 Why we need folate 71 Dinner for one
triathlete Gordon Benson 86 Hula hooping Fun + fitness 72 Lovely lollies
90 Weight-loss star 79lb lighter 76 Extreme makeover Cheesecake
and counting! 78 Summer in a glass Trifles galore!
HEALTH & NUTRITION 82 Put it on the menu Blueberries
10 Health notes
17 The diet that mends a RECIPES
broken heart How to reverse 44 July recipe index SHOPPING
caridovascular damage 46 Your monthly diet planner 12 Seasonal ways to five-a-day
24 Should you be eating more 50 Weeknight dinners Tomatoes, aubergines
plant-based protein? 54 Porridge for dinner? and broad beans
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70 Coming up in next month’s using pulp taken from well-managed, certified forests.
issue On sale 1 September HEALTHYFOOD.CO.UK All prices correct at time of going to press. UK basic
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E X PE R T S
hf g
never recommend cutting out key food groups, unless
you have an intolerance or allergy.
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
NOW
AVAILABLE
NEW COCONUT
& CRISPY RICE
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?
Tonight’s dinner was After a brilliant boxercise class So happy with how my peach
@healthyfoodmag Moroccan last night my hubby made the and raspberry ice-cream
beef with couscous. Delicious! sweet potato, chickpea and egg terrine turned out! Really easy
#healthyfoodchoice #lowcalorie bowl from @healthyfoodmag. It recipe from @healthyfoodmag
#lowfat @gillsouter was yum – and it contains four @journosaf
of your five-a-day! @jogonmum
OUR NEWS We’ve been talking free-from baking, tasting turkey and pointing
our ballet toes. Read more at healthyfood.co.uk/blog
S C I E N C E U PDAT E
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
TOMATOES
British tomatoes are in their element now, ONE PORTION
OF YOUR
rich in flavour and nutrients. Experiment FIVE-A-DAY
with the wonderful variety available 80g
Nutritional reasons to buy AUBERGINES
Tomatoes are packed with a carotenoid called This spongy veg is a great vehicle for
lycopene, good intakes of which have been flavour and can make a nifty low-carb
linked to a reduced risk of some cancers and swap for pasta and bread. Just watch how
heart disease. Recent research also suggests much oil you give it – it’ll drink up the lot!
that higher blood levels of carotenoids may be
linked with stronger bones. The absorption of Nutritional reasons to buy
lycopene is improved when tomatoes are Aubergine skin is rich in an antioxidant called
cooked or processed (the cell walls are broken nasunin, which gives the veg its signature purple
down, making it more available), so turning hue and helps to protect against cell-damaging
them into a sauce is a great idea. Fat also helps free radicals. Aubergines also contain phenolic
the body to absorb lycopene, so don’t be afraid compounds, in particular chlorogenic acid,
to drizzle a little olive oil over fresh tomatoes. another antioxidant that lab tests show may help
Per tomato O 12kcal O2.5g sugars O 0.8g fibre to lower cholesterol and protect cells from
becoming cancerous. There’s no need to
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
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.
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
reduction in the number of chest after a year. Its aim is to reduce the
pains reported, but it also found need for medication in people with
a 4.5% reduction of the narrowing diabetes, reduce stroke risk, lower
of coronary arteries after a year, SINCE THE INITIAL RESEARCH, blood pressure and cholesterol,
and a 7.9% improvement when scientific studies have revealed that reduce weight and alleviate
followed up five years later. the Ornish approach can benefit depression — all factors known
By contrast, the arteries of heart more than our hearts. Studies have to cut the risk of heart disease.
disease sufferers in the control found that the lifestyle changes Although the programme isn’t
group, who received standard can also reverse type 2 diabetes available in the UK, you can read
medical treatment including and early stage prostate cancer, Dr Ornish’s book, The Spectrum:
cholesterol-lowering medications, plus change gene expression in A Scientifically Proven Program to
had almost a 28% increased over 500 genes – this means that if Feel Better, Live Longer, Lose Weight,
narrowing of their arteries after you’ve inherited ‘at risk’ genes, you Gain Health (Ballantine, £14.63),
five years. They also experienced can change how they act in terms and find out more at ornish.com.
more than twice as many cardiac of disease. The programme can
events, such as heart attack. even lengthen telomeres (the ends
of our chromosomes), which are
crucial to how our bodies age.
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.
only 77 kCal
per portion!
Taking care of your heart can be much Oat beta-glucan has been shown to
easier than you think. Do what the Scan- reduce cholesterol. High cholesterol is a
dinavians do! risk factor in the development of cardio-
vascular disease.
Eat Betavivo. It will make you feel good
today — and make a real difference in the A daily portion of Betavivo gives the full
long run. three grams of oat beta-glucan needed
daily to get the beneficial effect.
These Swedish oat hearts have a uniquely
high concentration of the soluble fibre Enjoy Betavivo — for your heart. Every day.
beta-glucan from oats.
Consumption of beta-glucan as part of a meal will also contribute to a Betavivo is available at Holland & Barrett, Lloyds, boots.com and other
lower blood sugar rise after the meal. Coronary heart disease has many leading pharmacies and health food stores.
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. 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
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.’
&
food at high temperatures
A
fizzy drinks (pick diet varieties) (HCAs) and polycyclic aromatic
help to ease symptoms. Others hydrocarbons (PAHs), which may
swear by ginger-flavoured foods increase our risk of cancer. To
and drinks. Although studies reduce this risk, part-cook meat in
looking at ginger to treat motion the oven first so it needs less time
sickness have had varied results, it on the grill, and don’t eat burnt
may be worth packing a gingernut food. Marinating meat first will
biscuit or bottle of diet ginger ale. keep it juicy and may also limit
Peppermint may help, too, so try the formation of HCAs and PAHs.
sucking a sugar-free mint or take When fat drips from meat on to
a flask of peppermint tea. It’s best the hot coals and creates smoke,
to avoid spicy or greasy foods more of these harmful chemicals
and alcohol when travelling, as are produced, so choose lean
they can unsettle the stomach. cuts. Wrapping meat in foil or
using tongs rather than piercing it
barbecuing
HOLIDAY meat increase
Q How can I
SPECIAL avoid a dodgy
your risk
holiday tummy?
of cancer? Stephanie, via email
Paul, via email
DRINKING
WELLBEING
CAMPAIGN FINANCED WITH AID FROM THE EUROPEAN UNION AND ITALY. Proud carriers of the PDO logo.
KNOW
THE
LIMITS
SUMME Keeping to new alcohol
DRINKS
guidelines (max 14
units a week for both
men and women) is
important for our health
and our waistlines:
We’ve lined up the best O A 175ml glass of
13% ABV white wine
of the season’s sippers, (2.3 units) = 159kcal
from those low in alcohol OA pint of 4% ABV lager
or sulphites, to those (2.3 units) = 182kcal
suitable for special diets
GLUTEN-FREE BEER
Struggle with gluten? Don’t let it come between you and that (occasional!) ice-cold beer
NOT-SO-BOOZY WINES
Go for a tipple that’s lighter on the alcohol to stay the right side of the recommended units
VEGAN WINES
Wine is often made using animal products such as gelatine. Here’s our pick of the vegan bunch
women cancer
RIDE THE
NIGHT
SATURDAY 27 MAY 2017
Cycle 100km through
London at night and raise funds
to fight women’s cancers.
www.ridethenight.co.uk PLACES
LIMITED
01590 677854
events@actionforcharity.co.uk
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.
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.
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.
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.
(yes, really!)
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
DON’T MISS OUT on a nutritious mackerel are great, low-cost sources of omega-3 fats,
supper when you’re short on time. but do look at the amount of salt they contain in a
These fast-track ideas are as serving and adjust your intake accordingly. Low-fat
nutritious as they are effortless… custard and rice pudding can provide
HEAT a pouch of ready-to-heat a good source of bone-
rice (see p38). Tip into a strengthening calcium,
bowl, then stir in a bag but choose low-fat and
of chopped salad veg low-sugar varieties. And
and some torn reduced- watch out for the salt
fat mozzarella or feta. in ready-made soups –
Squeeze over lemon some can contain as
juice and serve. much as half your daily
SHRED cooked skinless maximum in a serving!
chicken or smoked fish into a
bowl, then mix with rocket, thawed
frozen peas, pesto (see p38) and STALE BREAD Whiz a few slices with any
fat-free Greek yogurt. fresh herbs you have, a garlic clove or two and
SLICE boiled new potatoes
in their skins, radishes, smoked a handful of grated mature cheese, then freeze.
salmon and spring onions, then
stir through a tub of ready-made
Use to sprinkle over fish, chicken or pasta bakes
broad bean or pea hummus. before cooking for a crunchy crust.
40 HEALTHY FOOD GUIDE AUGUST 2016
S H O PPI N G
PH
S
XE
IL
S
FI
IN
’
STA-FO O D
Your
CHEAT’S SPICY BEEF NOODLE BROTH
In a large saucepan, mix 4–5tbsp
tom yum paste with 650ml boiling
QUINOA-RICOTTA PEPPERS
Tip a 250g pack ready-to-eat
quinoa and 125g frozen peas into
the sausages, then return to the heated to 200°C/fan 180°C/gas 6 a medium heat for 3–4 min. Stir in a
dish. Mix a 400g can mixed beans for 10 min. Add 2 salmon fillets, 200g pack chilled cooked seafood
in spicy sauce (see p38) with 200g then spoon over a 200g pot and cook for a further 3 min or until
canned chopped tomatoes and a ready-made fresh tomato salsa hot. Toss through 4tbsp chopped
pinch dried chilli flakes. Spoon the and bake for 15–18 min until the fresh parsley, then serve with
bean mixture over the sausages, salmon is cooked through. lemon wedges to squeeze over.
then bake for 6–8 min until hot.
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
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
DIET PLANNER
p50 p60 p80
AROUND
SATURDAY SUNDAY BREAKFASTS 300kcal
EACH
BREAKFAST 330kcal BREAKFAST 290kcal Porridge with nectarine
2 eggs scrambled with 1 chopped 2 slices wholegrain toast topped Porridge made from 4tbsp oats and
tomato, served with 1 slice with 1 mashed banana and 275ml skimmed milk, topped with
wholegrain toast spread with 1tsp 2tsp runny honey 1 nectarine and 1tsp runny honey
low-fat spread. Plus 1 nectarine
SNACK 184kcal Banana muesli
SNACK 197kcal 30g unsalted almonds 3tbsp unsweetened muesli with
2 oatcakes spread with 1tbsp skimmed milk and 1 sliced banana
no added sugar or salt peanut butter LUNCH 415kcal
1 serving fresh sardines with English breakfast
LUNCH 419kcal tomatoes and gremolata (p61) 2 grilled lean back bacon rashers
1 serving baked falafels with tahini with 1 poached egg, 2tbsp
yogurt and tomato salad (p60). SNACK 180kcal reduced sugar and salt baked
Plus a 125g pot fat-free fruit yogurt 4 sesame breadsticks beans, 1 grilled tomato and
and 2 handfuls strawberries with 4tbsp tzatziki poached mushrooms
10cm piece granary baguette filled roll with 1 tomato and lettuce. Plus ham and 1 tomato
with 1 grilled lean, thin steak, 1tsp 1 peach melba trifle (p78)
wholegrain mustard, 1 tomato and O A handful raspberries and a 170g
salad leaves. Plus 1 apple pot fat-free Greek yogurt
FAMILY
couscous salad
prep 10 min cook 20 min
serves 4 dairy free
MEALS
500g ready-made extra-lean beef
meatballs
225g wholewheat couscous
½tsp allspice
ed! sort
275ml hot reduced-salt
vegetable stock
Juice 1 lemon
25g bunch fresh flatleaf parsley,
chopped
Every month we bring you a batch of 150g mixed salad leaves
healthy, quick and easy midweek suppers, 250g cherry tomatoes, halved
125g reduced-fat hummus
with meat, chicken, fish and veggie
options to please everyone 1 Spray a large non-stick frying
pan with oil and set over a
medium-high heat. Fry the
Meatball and
couscous salad
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
2
TIP PER SERVING
If you don’t have 383kcal 5.3g fibre
a small frying pan, 19.9g fat 29.4g protein
use a medium-large 7.3g saturates 1.5g salt
(20–25cm) one with 4
23.6g carbs 408mg calcium
eggs at a time, then
5.6g sugars 4.7mg iron
cut each crêpe
in half.
cheese, grated through – do not flip. Remove the 3–4 min on each side or until done
250g frozen spinach, thawed and crêpe from the pan and cover with to your liking. Transfer to a plate,
squeezed of excess moisture foil to keep warm. Repeat with the cover with foil and leave to rest.
125g ricotta, crumbled remaining egg mixture in the bowl. 3 Wipe the pan clean, then spray
4 slices wholegrain bread and Continue in this way until all the with more oil and return to a
125g mixed leaves, to serve eggs, mustard, cheese and spinach medium-high heat. Fry the polenta
are used up, making 8 crêpes in total. (in batches if necessary) for
1 Heat the oven to 200°C/fan 3 Serve 2 crêpes per person, 2–3 min on each side until golden
180°C/gas 6 and line a baking tray scattered with the ricotta, tomatoes and heated through.
with baking paper. Add the tomatoes and ground black pepper, with the 4 Meanwhile, cook the peas
and roast for 15 min or until soft. bread and mixed leaves on the side. according to the pack instructions,
TIP
You can make
your own dukkah
by mixing 4tsp
sesame seeds with
2tsp ras el hanout
(Moroccan
spice mix).
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
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
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
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
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 then bake for 16–20 min until 1 Put the chicken, cumin, paprika,
falafels golden and hot throughout. allspice, garlic, ginger, half the
with tahini 5 Meanwhile, combine the lemon juice and 1tbsp of the oil in a
yogurt and tomatoes, lemon rind, reserved medium bowl and mix well. Add the
tomato coriander leaves, olive oil, chicken and coat, then transfer to the
salad remaining parsley and remaining fridge to marinate for about 30 min.
prep 20 min cook 20 min serves 4 1tbsp lemon juice in a salad bowl. 2 Thread the chicken on to 8 skewers
vegetarian 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
1 lemon mix well, using extra water to thin non-stick griddle pan to medium-
400g can chickpeas in water, if necessary. high, then chargrill the skewers for
drained 6 Serve the falafels with the 10–12 min, turning, until cooked.
1 small onion, finely tomato salad, rocket, pittas and 3 Meanwhile, combine the
chopped tahini yogurt. cucumber, onion, spinach and dill
2 garlic cloves, finely chopped with the remaining lemon juice and
25g bunch fresh coriander, stalks oil in a salad bowl.
and leaves chopped (reserve 4 Serve the chicken with the salad,
a few leaves unchopped) 2 yogurt, wraps and lemon wedges.
2tsp ground coriander Tip You can freeze uncooked,
1tsp ground cumin PER SERVING
marinated chicken, so consider
½tsp baking powder 299kcal 10g fibre making a double batch. Thaw
1 egg white 7.4g fat 17g protein thoroughly before cooking.
25g bunch fresh flatleaf parsley, 1g saturates 0.8g salt
leaves picked and chopped 43.3g carbs 199mg calcium
Cooking oil spray 7.3g sugars 5.1mg iron
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
PER ITEM
M*
BURGER (QUARTERPOUNDER)
206 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.
The meat content of beef burgers Frankfurters can vary in the
can vary considerably, but usually amount of pork they contain,
ranges from around 70% to 99% 12.4 FAT (g) 8.9 depending on the brand. Pork rind
ground beef. Other ingredients and/or pork fat can also be added
include rusk, flour, dried potato 4.7 SATURATES (g) 3.2 together with water and fillers
or breadcrumbs, plus water and such as wheat fibre. Salt,
seasonings such as yeast extract, colourings and preservatives are
onion, spices and salt. Sulphite-
1.9 SUGARS (g) 0.4
usually included, plus milk
based preservatives are often products, so frankfurters aren’t
added to extend shelf life.
16.5 PROTEIN (g) 4.8
suitable for dairy-free diets.
WORDS: AMANDA URSELL, ROSE CONSTANTINE-SMITH, JULIETTE KELLOW. PHOTOS: GETTY, ISTOCK
THE NUTRITION LOWDOWN 1.1 SALT (g) 0.6 THE NUTRITION LOWDOWN
The size of burgers, and therefore One small frankfurter certainly seems
calorie and nutrient values, varies 243 POTASSIUM (mg) 60 like a better choice than a burger
considerably. As a rule, though, because this type of sausage is
burgers provide phosphorus,
copper, iron and vitamins B3 and
180 PHOSPHORUS (mg) 70 lower in calories, fat, saturates and
salt. It also tends to be served with
B12 – and are rich in protein. fewer toppings (usually just onions
Whether it’s a better choice
2.3 IRON (mg) 0.4
and ketchup or mustard), which
depends on the size of the burger, helps to keep calories down.
although you’re more likely to have 1.1 ZINC (mg) 0.5 However, you’re likely to eat more
just the one. Burgers often come than one hot dog, and jumbo
with mayo and cheese, which 3.4 VITAMIN B3 (mg) 1 varieties are around three times
can pile on the calories and fat, the size (so contain three times the
while ketchup and relish add salt 0.3 calories and fat, etc!). They also
and often sugar.
1.8 VITAMIN B12 (mcg) contain fewer nutrients than burgers.
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
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.
The
½ baby gem lettuce or 2 handfuls 1 carrot, grated
iceberg lettuce, roughly torn 1 small raw beetroot, grated
¼ cucumber, sliced
1 celery stick, sliced 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
THE BASES
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…
6 Herby guacamole
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
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
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
with the
toast.
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
R EC I PE S
Choco-berry pops
Choco-berry pops 1 Whiz 175g of the raspberries 3 Push the lolly sticks into the
prep 10 min + freezing in a food processor until smooth. centre of each lollipop, then return
makes 8 vegetarian Tip into a mixing bowl, then stir in to the freezer for 4 hr or until solid.
gluten free the remaining whole raspberries 4 When ready, carefully remove
along with the cranberry juice, the plastic cups and serve.
250g raspberries, semi-frozen chocolate chips and blueberries.
6tbsp light cranberry juice 2 Add the yogurt to the raspberry
drink mixture and stir to combine, then
40g dark chocolate chips divide among the plastic cups.
PER POP
100g blueberries Alternatively, add the raspberry 58kcal 1.6g fibre
250g fat-free vanilla yogurt mixture and yogurt to the cups 1.6g fat 2.2g protein
You’ll also need separately in layers, then gently 0.9g saturates 0.1g salt
8 plastic cups swirl through with a skewer. Freeze 9.4g carbs 55mg calcium
8 lolly sticks for 1 hr 30 min or until slushy. 8.9g sugars 0.5mg iron
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
THREE AMAZING
SHOP-BOUGHT ICES…
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
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
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
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
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
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
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
Selected from
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
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 what you can. You may look said hooping could improve
BACK TO PLAYTIME funny a few times, but the more flexibility and balance, too. It’s
AT SCHOOL. you learn to save the hoop encouraging but, frankly, after
Remember the hula hoops, with your body, the quicker experiencing my first class,
arguably the most frustrating you’ll master the technique.’ I didn’t need research to tell
bit of playground equipment I decide to take Anna’s me it was a good workout…
there was? Tantalisingly comments on board as I make
appealing in all their bright my way to the HulaFit class in LOOK, NO HANDS
and stripy glory, actually London’s Paddington. But It’s straight into it when I turn
using one was a complete more on that later. First, let’s up. Our instructor Shakira
nightmare. In fact, the time hear why a childhood pastime A RECENT gets us going with the starting
I spent with a hula hoop as an that no one could ever do is STUDY posture of one foot forward,
optimistic 10-year-old only among the best ways to slim showed that swinging the hoop to the
ever ended in frustration and and lift in all the right places. after six side, then rocking your hips
bruised ankles. So when some ‘The hoop adds resistance, weeks of backwards and forwards.
18 years later I signed up for so it’s a brilliant core workout,’ regular hula This foot placement really
my first hula hooping fitness says Anna. OK, we’re listening. hooping*, determines whether your
class, I was sure I’d be the ‘It’s a full body workout, and women hoop flies or falls.
laughing stock. as well as burning calories, dropped We stay in this position for
hooping strengthens your 3.4cm from a couple of minutes, then
IT’S A GIRL THING core, tones your bum and their waists Shakira instructs us to change
There’s a reason for that, thighs and improves your and 1.4cm directions (and swap feet) to
from their
*BASED ON FIVE 15 MIN SESSIONS PER WEEK
according to Anna Byrne, co-ordination and muscle see which is our stronger side.
international hoop performer, memory. Everyone can do it. hips Amazingly, my hoop is still
fitness instructor and founder It’s not particularly aimed at rotating around my middle.
of HulaFit (hulafit.com), a new one gender, age or body type.’ Fears are allayed.
and growing network of hula Anna also shines a light on About 20 minutes into the
hooping exercise classes. ‘We why women everywhere do 45-minute class, I’m already
women, in particular, think well during hooping classes, feeling it in my core and I’m
we’re going to fail – it’s a but most still can’t keep up sweating. But the music, as
predisposition!’ says Anna. ‘But the kids’ hoops in the garden: well as the variation in moves,
change your mentality and do fitness hoops are weighted, keep me going. There’s a
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.
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 AFTER
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 e drinnking cola HEIGHT
my weight was causing health problems, so I’d BEFORE anyy more. To my
5ft 7in (1.7m)
convinced myself a gastric band operation wass ama azement, WEIGHT BEFORE
21st (133kg)
the answer. Trouble was, my local health I did
dn’t miss them.
WEIGHT NOW
authority said my BMI still wasn’t high enough THEN ONE DAY I had the urge to buy an 15st 5lb
to justify the expense, so I just had to put more Xbox, which came with fitness games. Before (97.5kg)
weight on before I could take it off! I knew it I was prancing around in front of WAIST BEFORE
48in (122cm)
MY PLIGHT WAS REPORTED in a local the TV and really enjoying it. As the pounds
paper, but before I knew it, my ugly mug was dropped off, my energy and confidence WAIST NOW
36in (91.5cm)
plastered all over the national press, too. That’s increased. Eight months after starting to losing
BMI BEFORE
when I got a phone call from the founder of weight, I completed the 10K Great South Run. 46.4
a company called Thinking Slimmer. She said I can’t tell you how proud I was that day. BMI NOW
they had a new technique called a Slimpod, THAT WAS FIVE YEARS AGO. Today, I’ve lost 33.7
which is a short recording you listen to once a total of 79lb and I’ve kept it off. I’ve run the
a day. It retrains your brain to want to eat less, London Marathon, completed a duathlon
exercise more and make healthier choices (running and cycling event) in the company of
*BASED ON DARIN’S WEIGHT OF 15ST 5LB
– and it’s supported by NHS Change 4 Life. Olympic star Dame Kelly Holmes, and cycled
TO BE HONEST, IT SOUNDED DAFT, but 200 miles across Cuba. I no longer need
I had nothing to lose. I had a 48in waist, I had diabetes medication and I feel happier and at
type 2 diabetes and I couldn’t walk down peace with the way my life is changing for the
the street without getting out of breath. So better. I can’t remember the last time I felt this
I started listening at bedtime every night. I kept good about myself and so positive about my
a daily log of changes I was noticing and after life. I feel as if I want to burst with excitement.
three weeks I suddenly realised I’d stopped THE CHANGE WAS QUITE SIMPLE. Before
eating sweets, chocolate and crisps and wasn’t Slimpod I used to eat non-stop. My main meals
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
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.
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TA L K I N G P O I N T S
HEALTH NOTES (p10) O Ornish, D et al (1998) Intensive Lifestyle O Biolo G et al (1997) An abundant
O Roager, H M et al (2016). Colonic transit Changes for Reversal of Coronary Heart supply of amino acids enhances the
time is related to bacterial metabolism Disease. The Journal of the American metabolic effect of exercise on muscle
and mucosal turnover in the gut. Nature Medical Association 280 (23), 2001-2007. protein. The American Journal of
Microbiology. Published online 27 June DOI: 10.1001/jama.280.23.2001 Physiology 273 (1 Pt 1), E122–9
2016. DOI: 10.1038/nmicrobiol.2016.93 O Ornish Lifestyle Medicine. The O Tipton K D and Wolfe RR (2001)
O Wang, DD et al (2016) Association of Scientific Foundation of Ornish Lifestyle Exercise, protein metabolism, and muscle
Specific Dietary Fats With Total and Medicine. ornish.com/proven-program/ growth. International Journal of Sport
Cause-Specific Mortality. JAMA Internal the-research Nutrition & Exercise Metabolism
Medicine. Published online 5 July 2016. O Pischke, C R et al (2006) Comparison of 11 (1), 109-132
DOI: 10.1001/jamainternmed.2016.2417 Coronary Risk Factors and Quality of Life
O Pounis, G et al (2016) Association of in Coronary Artery Disease Patients With NUTRITION HEAD TO HEAD (p26)
pasta consumption with body mass index Versus Without Diabetes Mellitus. The O F. Rey-Crespo, M. Miranda, M.
and waist-to-hip ratio: results from American Journal of Cardiology 97 (9) López-Alonso. Essential trace and toxic
Moli-sani and INHES studies. Nutrition & 1267-1273. DOI: 10.1016/j. element concentrations in organic and
Diabetes 6, e218. Published online 6 July amjcard.2005.11.051 conventional milk in NW Spain. Food
2016. DOI: 10.1038/nutd.2016.20 O Ornish, D et al (2005) Intensive lifestyle and Chemical Toxicology, 2013
O Pechey, R et al (2016) Does wine glass changes may affect the progression of
size influence sales for on-site prostate cancer. The Journal of Urology WHY WE NEED FOLATE (p84)
consumption? A multiple treatment 174 (3), 1065-1069. DOI: 10.1097/01. O British Dietetic Association. Folic Acid.
reversal design. BMC Public Health 16 (1), ju.0000169487.49018.73 bda.uk.com/foodfacts/FolicAcid.pdf
390. DOI: 10.1186/s12889-016-3068-z O Ornish, D (2008) Changes in prostate O NHS Choices. Vitamins and minerals
O Pourshahidi, L K et al (2016) A gene expression in men undergoing – B vitamins and folic acid
Comprehensive Overview of the Risks an intensive nutrition and lifestyle O Scientific Advisory Committee on
and Benefits of Coffee Consumption. intervention. Proceedings of the National Nutrition (2006) Folate and disease
Comprehensive Reviews in Food Science Academy of Sciences 105 (24), prevention. Gov.uk/government/
and Food Safety 15 (4), 671-684. DOI: 8369-8374. DOI: 10.1073/ uploads/system/uploads/attachment_
10.1111/1541-4337.12206 pnas.0803080105 data/file/338892/SACN_Folate_and_
O World Health Organization (2016) IARC O Ornish, D et al (2013) Effect of Disease_Prevention_Report.pdf
Monographs evaluate drinking coffee, comprehensive lifestyle changes on O Scientific Advisory Committee
maté, and very hot beverages. Press release telomerase activity and telomere length on Nutrition (2009) Folic acid and
published 15 June 2016. iarc.fr/en/ in men with biopsy-proven low-risk colorectal cancer risk: review of
media-centre/pr/2016/pdfs/pr244_E.pdf prostate cancer: 5-year follow-up of recommendation for mandatory
a descriptive pilot study. The Lancet folic acid fortification. Published
SEASONAL WAYS TO Oncology 14 (11), 1112-1120. DOI: September 2009. Gov.uk/government/
FIVE-A-DAY (p12) 10.1016/S1470-2045(13)70366-8 uploads/system/uploads/attachment_
O Palozza, P et al (2012) Effect of data/file/339293/SACN_Report_to_
lycopene and tomato products on PLANT-BASED PROTEIN (p24) CMO_on_folic_acid_and_colorectal_
cholesterol metabolism. Annals of O Public Health England (2014) National cancer_risk_.pdf
Nutrition & Metabolism 61 (2),126-134. Diet and Nutrition Survey. Results from
DOI: 10.1159/ 000342077 Years 1 to 4 (combined) of the rolling HULA HOOPING: THE NO-EXERCISE
O Zhang, Z Q et al (2016) Greater serum programme (2008/2009 – 2011/12) EXERCISE (p86)
carotenoid concentration associated with O Harland, J and Garton, L (2015) White O American Council of Exercise.
higher bone mineral density in Chinese Paper: The Plant-based Plan. Alpro ACE-sponsored research: hooping –
adults. Osteoporosis International Foundation. Alprofoundation.org effective workout or child’s play?
27 (4), 1593-1601. DOI: 10.1007/ O Position of the Academy of Nutrition acefitness.org/certifiednewsarticle/1094/
s00198-015-3425-2 and Dietetics, Dietitians of Canada, and ace-sponsored-research-hooping-
the American College of Sports effective-workout
THE DIET THAT MENDS A Medicine: Nutrition and Athletic O McGill, S M et al (2015) A six-week trial
BROKEN HEART (p17) Performance (2016) Canadian Journal of hula hooping using a weighted hoop:
O British Heart Foundation. bhf.org.uk of Dietetic Practise & Research 77 (1), effects on skinfold, girths, weight, and
O British Heart Foundation: Our strategy. 54. DOI: 10.3148/cjdpr-2015-047 torso muscle endurance. Journal of
bhf.org.uk/about-us/bhf-strategy O Wolfe, R R (2006) Skeletal muscle protein Strength and Conditioning Research 29
O British Heart Foundation. Risk factors. metabolism and resistance exercise. (5), 1279-1284. DOI: 10.1519/
bhf.org.uk/heart-health/risk-factors Journal of Nutrition 136 (2), 525s-528s 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
5 TOP
FACTS
to TAKE
AWAY
Our favourite healthy snippets
and tips from the experts
in this month’s issue
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)
Available from Sainsburys and Waitrose stores, and selected small retailers
www.olivado.com