Tasty Recipe PDF

30 TASTY RECIPES ALL CALORIE COUNTED PRACTICAL IDEAS
FROM THE EXPERTS
healthyfood.co.uk APRIL 2017 £3.40
O S G
made easy
Easter treats included!
EXPERT SPECIAL REPORT
ADVICE How to prevent
on health, and manage a
diet and
fitness
N
DIET ADVICE
G OD
SK N
D
96kcal
PER SLICE
Low-sugar
orange drizzle
cake
PLUS
OBariatricsurgery
update
OLove your body:
how to get into running
ONutritionist report
on sweeteners DAVINA’S speedy,
lower-sugar recipes
TA L K I N G P O I N T S
hfg WELCOME
W
ITH EASTER AROUND THE CORNER,
cake, chocolate and TREATS (healthier
ones) WERE ON THE AGENDA in our recipe test
kitchen. Our two cooks got to grips with two
classics, reworking them using alternative ingredients.
Recipe consultant Phil Mundy has invented a first (we
think) in the shape of GLUTEN-FREE HOT CROSS SCONES
(p80). Scone-like in texture with hot cross bun spicy
flavours, they’re delicious eaten FRESH ON THE DAY.
Meanwhile, cookery writer Nichola Palmer
invented a low-sugar Easter cake using her
FAVOURITE SWEETENER. It’s a light-as-air sweet
treat for under 100 calories a slice (p69).
This issue, we tackle two common
complaints. First, PROBLEM SKIN. That includes
the dreaded acne either as a teenager (me)
or in adults, dry skin and eczema, plus the
normal but AGGRAVATING SIGNS OF AGEING.
Our experts reveal how diet can help – see if their ASK AMANDA
advice can work for you (p14). Another ailment, WANT TO FIND
plaguing one in seven, is MIGRAINE (me, again!). A highly OUT ABOUT THE
BEST LOW-SUGAR
personal combination of a number of triggers (such as
OPTIONS OUT
low blood sugar and dehydration), rather than just one, THERE? Visit our
will set off a full-blown attack. Read how to discover Facebook page
your triggers and PREVENT AN ATTACK on p32. on Thursday,
As the weather picks up, we hope our inspiring NEW 20 April at 5pm,
WITH THANKS TO GEMMA DOYLE, DEBBIE VOLLER
FITNESS SERIES will get you up and RUNNING (p90). Send when nutrition
editor Amanda
us photos of yourself in action doing your preferred
Ursell will be
circuit or at a charity running event. And may the sharing her
endorphins be with you! top picks.
MELANIE LEYSHON, EDITOR
APRIL 2017 HEALTHY FOOD GUIDE 3

CO N T E N T S
IN THIS MONTH’S APRIL

p71
p20
p24
p26
p69
p70
p32
p52
p14
p69
p86
p90
p26
p70
TALKING POINTS 30 New series: trend alert 46 Weeknight dinners

3 Editor’s letter Are clean cakes any healthier? 52 Easter weekend brunch,
6 Meet our experts 32 Solutions for managing cracked! Make real eggs the star
8 Let’s talk… migraines 57 Dinner for one
94 How I stay healthy 85 New series: psychology of 58 Put it on the menu: lamb
Penny Smith on her no-diet food Charge up your willpower 60 The short route to spice town
diet and laughing herself well 86 Need to know Update on Quick curry recipes
bariatric surgery 65 The ultimate veggie bake
90 New series: the HFG get fit 66 The toast of the kitchen
HEALTH & NUTRITION guide Part one: running 69 Cover recipe Low-sugar cake
10 Health notes 70 Davina and the war on sugar
14 Why a good diet shows on RECIPES Use less sugar, add more flavour
your face Tips for glowing skin 40 April recipe index 76 Whip up a cupcake
26 Are low-calorie sweeteners 42 Lose weight the healthy way 80 Easter makeover Free-from hot
unhealthy? Six myths busted with our calorie-counted plan cross scones
4 HEALTHY FOOD GUIDE APRIL 2017

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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

dietitians and nutritionists, below, and tried and tested
Eating and living well for long- by our recipe consultant Phil Mundy. They are created
term good health – that’s the HFG to guidelines set out by the NHS Eatwell Guide for key
mission. We don’t believe in food groups, to ensure they’re well balanced.
short-term fad diets, but making O We look at the science behind the
small changes for big gains. Read headlines to clear up and demystify mixed messages
how our experts can help you... 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 p41 for more information.
Meet our experts: qualified dietitians, nutritionists and medical professionals
AMANDA URSELL is JULIETTE KELLOW DR DAWN HARPER JENNIFER LOW is a

HFG’s nutrition editor. She is a registered dietitian works as a GP and dietitian who works as a
has a degree in nutrition who has worked in runs regular clinics on consultant for the NHS
and a post-graduate the NHS and as a women’s health and and the private sector.
diploma in dietetics, and consultant nutritionist weight management. She She specialises in eating
is a visiting fellow at both in the food industry appears on Channel 4’s disorders, IBS and
Oxford Brookes University. and within the media. Embarrassing Bodies. bariatric surgery.
SPECIAL THANKS TO OUR CONTRIBUTING EXPERT PANEL O Tracy Kelly, registered dietitian O Rose Constantine Smith,
registered associate nutritionist 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

GO
TO EONLINE
NTE
R
CO MONT THIS
healt MPETITHIO’S
hyfo
TEENAGE ANGST
o NS d.co.
uk
hfg HELP! WE HAVE two teenagers and we’re fighting a battle
over healthy eating, particularly when we’re out. It’s
STAR difficult to get them to choose healthy food over junk
LETTER
or processed food. Part of the problem is that meal
deals, etc, promote the unhealthy options and the
healthier options look unappetising or cost more.
When I make healthy snacks they either don’t want to try
them or don’t like them because they taste different when they’ve been
transported. Have you got any ideas I could try? June, via email
Editor Melanie says: You’ll find cracking portable snacks on our website.
Energy balls should appeal to teens: try the chocolate coconut date balls
(94kcal each and filling), then explore our lighter flapjacks and muffins.
CULT STATUS
I FEEL SO STRONGLY about Ms Thornett’s
CONGRATULATIONS
letter (March issue) regarding your THE STAR LETTER
coverage of veganism that I’m roused writer wins a healthy
enough to write to you. cooking set from
I’m in complete agreement. I personally School of Wok by
feel that if people wish to be vegan or Dexam, created in partnership
follow any other cult diet, then that is with chef Jeremy Pang. The set
their decision and they have to take the includes a 13in steel wok, with
consequences. No one makes them take textured interior that makes it
that path. Your magazine is called Healthy easy to cook with less oil, plus
Food Guide, not Cult Food Diets, so I feel a two-tier bamboo steamer and
the content should reflect that and nothing an apron, together worth over
else. Perhaps, if you feel so strongly that £80. For more information,
people need to be educated in these minority diets, you visit dexam.co.uk.
should consider publishing another magazine.
I won’t be cancelling my subscription as you do have
some excellent recipes and articles – I just ignore the
content I have no interest in. Geraldine Gill
NO FADS HERE
I WORK AS A NUTRITIONIST teaching students in schools across the UK about
the importance of healthy eating. I constantly refer back to HFG to help me
plan lessons, particularly for older students. It’s great to read a magazine that
takes such a positive view on food. The importance of understanding and
incorporating all food groups in our diets is crucial and I think HFG explains
this perfectly. It’s not about fad diets, but about having a healthy relationship
with food. Thank you for providing such a useful handbook. Georgia Obertelli
TELL US WHAT YOU THINK OF HFG (good and bad) and send your tips, pictures and queries to: info@healthyfood.co.uk.
Or write to us at: Healthy Food Guide, Eye to Eye Media Ltd, Axe & Bottle Court, 70 Newcomen Street, London SE1 1YT.

N E WS A N D V I E WS
YOUR PICS We create the recipes, you make them your own.
Here’s what you’ve cooked from healthyfood.co.uk
AC Meddleton Emma Ormrod @eatclean86

topped our made low-cal Kat whipped up
pancakes with fruity cookies. our no-pastry
yogurt, fruit Search: quiche. Search:
and a sprinkle cranberry, broccoli,
of xylitol. chocolate squash and
Search: classic and almond roasted pepper
pancakes cookies crustless quiche
OUR NEWS We got pedal pushing and power posing in the name
of fitness, with a bit of healthy chat live on air
WHEELS ON FIRE BEND IT LIKE… SHARING HEALTH SECRETS

In training for her Women V yoga guru BKS Iyengar. Art Saturday early birds who tune
Cancer Ride the Night 100km director Tina and her partner into Talkradio will have heard
charity bike ride on 27 May, James took a beginners’ class Penny Smith picking the brains
editor Melanie got into the in the master’s basic postures of our nutrition editor Amanda
saddle at London’s South Bank at the Iyengar Yoga Institute, (sharing a shivery laugh at the
to help promote the fund-raiser. Maida Vale. Find out more seaside, above). On p94 we turn
Full report in our June issue. about yoga styles on our blog. the tables to interview Penny.
EMAIL US FOLLOW US TALK TO US ON facebook.com/ SHARE PICS ON INSTAGRAM

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

HEALTH NOTES Diet and fitness facts for your wellbeing
Calm down for

your waist’s sake
By analysing adult
hair samples, UK
researchers found
those who persistently
had HIGHER LEVELS
OF THE STRESS
HORMONE cortisol
weighed more and
had a HIGHER BMI
and larger waist than
those with low levels of
the hormone. Proof
that we need a way of
winding down that
doesn’t involve
reaching for cake…

H E A LT H
Diet hope for diabetes

SCIENTISTS MAY BE A STEP NEARER to being able to revverse late
stage type 1 and type 2 diabetes. Trialling a diet designed d to imitate
the effects of fasting, scientists at the University of Southern California
found it appeared to reverse diabetes in mice by reprogrramming
cells in the pancreas. Researchers discovered that ccycles of
following a fasting-mimicking diet followed by a no ormal diet
essentially reprogrammed non-insulin-producing ccells into
insulin-producing ones. Thi k b
Think before
f you
By activating the regeneration of pancreatic cells, take a bite…
the scientists were able to ‘rescue’ mice from YOU MIGHT NOT BELIEVE THE ODD
late-stage type 1 and type 2 diabetes. Excitingly, BURGER or pizza blow-out would have an
they also reactivated insulin production in human effect on our metabolism, but researchers
pancreatic cells taken from type 1 diabetes patients from the German Diabetes Centre and the
in the laboratory. Researchers are now urging Helmholtz Centre in Munich have found
large-scale studies on people with diabetes. even one-off consumption of saturated fat
‘Hopefully, people with diabetes could one day be reduces the body’s sensitivity to insulin
treated with an officially approved fasting-mimicking and causes increased fat deposits.
diet for a few days each month and gain control over In a study published in The Journal of
their insulin production and blood sugar,’ says lead Clinical Investigation, scientists gave slim,
researcher Valter Longo. healthy men palm oil containing saturated
fat equivalent to the amount in two
cheeseburgers with bacon and a large
portion of fries, or two salami pizzas, and
A bug’s life, anyone? found it was enough to reduce insulin action
Edible bugs have gone A-list since and increase the fat content of the liver.
Angelina Jolie’s brood got the taste for Understanding this direct and immediate
them. We looked at the nutritional effect of meals on health may help us resist
content of common edible insects and found the lure of the ‘just this once’ fast-food joint.
they could well have a point…
WORDS: AMANDA URSELL, LAURA DAY. PHOTOS: ISTOCK, POSED BY MODEL, GETTY IMAGES.
O Grasshoppers give us about robust immune system.

89 calories per 100g, which is OCrickets contain
lower than lean turkey (107 bone-building calcium,
calories), and similar amounts giving us about
of protein. They’re good for 75mg per
unsaturated fats and 100g (half
omega-3s – useful in the UK, the amount you find in the
where we don’t meet our same weight of yogurt).
recommended levels of OBuffalo worms are rich
omega-3s from oily fish. in protein, minerals and
PRICES CORRECT AT TIME OF GOING TO PRESS
OMealworms have 138 vitamin B12.

calories per 100g – about the OScorpions, particularly
same as boiled crab. Great for favoured by the young Jolie
protein as well as providing clan, are naturally low in carbs
iron (a mineral many teenage and high in protein (those Feeling brave? Try these…
girls and women fall short on), coated in chocolate no doubt OChocolate Covered Scorpions, £3.99/2,
which is needed for energy. taste better, but are nuku.co.uk O Coconut And Cacao Eat Grub
They compare favourably to considerably higher Natural Energy Bars (made with cricket
beef for zinc, needed for a in calories). powder), £19.99/12 bars, eatgrub.co.uk

THIS
MONTH
WE
VE The softest and juiciest No-added-sugar protein
We’ve scoured the dried fruit we’ve tried, sachets ideal for fitties
shelves for great- with no added sugars. on the go. Each provides
tasting, nutritious Mix with unsalted nuts 22g protein (almost half
products and selected for a satisfying snack. a woman’s daily needs).
our favourites to Forest Feast Smart & Hearty Whey Box, £14.99/monthly
make your weekly Snack Sized dried fruits, subscription or £16.99 for one
£1.99/100g, widely available box of 10 sachets, wheybox.com
shop easier Per 30g (apricots) O63kcal O0.2g fat Per sachet (Coconut) O126kcal O2.6g fat
O0g saturates O 14.4g sugars O0g salt 1.9g saturates O1.7g sugars O0.1g salt
O
Spicy beef, veg and Rich and chocolatey, Cook straight from the
pulses make a delicious these bars contain freezer, add the Asian-
halfway house for nothing but good stuff: style sauce and serve
sausage fans wanting fruit, nuts and no added with steamed frozen
to cut their meat intake. sugar. What a treat! veg for an easy supper.
Gluten and dairy free. Squirrel Sisters Raw Snack The Saucy Fish Co. Fish & Sauce
Debbie & Andrew’s Bar, £2.49/2 x 20g, Boots, Salmon with Chilli, Lime &
Flexilicious Super Sausages, Holland & Barrett Ginger Dressing, £4/260g
from £2/400g, Asda Per 20g bar (Cacao Brownie) (2 fillets), Sainsbury’s
Per 63g sausage O118kcal O5.5g fat O2.2g O 82kcal O4.3g fat O1.3g saturates Per cooked fillet O259kcal O14.3g fat
saturates O2.5g sugars O0.6g salt O6.8g sugars O0g salt 2g saturates O7.9g sugars O0.5g salt
O

S H O PPI N G
CHEESY DOES IT
Properly creamy oats Proof that soup from Those tasty triangles
in handy portions, so the shelf can pack in the just got more tempting
you can still satisfy veg: get three of your – only 20 calories each,
your porridge craving five-a-day in this plus you get a dose of
when time is short. hearty low-fat lunch. bone-building calcium.
Flahavan’s Irish Porridge Oats, Baxters Vegetarian Green Lentil The Laughing Cow Extra
£2.59/10 x 35g sachets, Waitrose & Tomato soup, £1.10/400g, Light Cheese Spread, £1.35/
Per 35g sachet (made with 190ml water) widely available 8 triangles, widely available
O130kcal O2g fat O0.4g saturates Per 400g can O228kcal O1.2g fat Per triangle O 20kcal O 0.4g fat O 0.2g
O0.3g sugars O0g salt 0g saturates O11.2g sugars O2.4g salt
O saturates O 1.1g sugars O 0.3g salt
COMPILED BY LAURA DAY. PRICES CORRECT AT TIME OF GOING TO PRESS
Whiz up a refreshing Authentic sushi is hard This sheep’s cheese

snack and get one of to find in supermarkets, has less fat and
your five-a-day with but M&S has upped its saturated fat than
these all-natural game using proper standard cow’s milk
frozen fruit and veg wasabi and quality cheddar. We love the
smoothie mixes. cured fish. So good… mild, clean flavour.
Pack’d Frozen Smoothie Kits, M&S Signature Fish Selection, Delamere Dairy Sheep Cheese,
£3.50/2 x 140g, Sainsbury’s, £4/190g £3.75/150g, Ocado,
Tesco, Planet Organic Per pack O289kcal O6.9g fat health food shops
Per 140g kit (Defence) O97kcal O1.4g fat 1.4g saturates O46.4g sugars
O Per 25g serving O 96kcal O 7.6g fat
O0.2g saturates O14g sugars O0g salt O9.3g protein O1.3g salt O 4.3g saturates O 0.2g sugars O 0.5g salt

hfg
PE CIAL
S PORT
RE
FACE Some people

seem to be
naturally blessed
with the smooth,
clear skin that
radiates ‘good
health’. But better
lifestyle habits go
some way towards
getting that
healthy glow
H E A LT H
H HOW TO LIVE
EALTHY-LOOKING
SKIN has more of
SKIN-FRIENDLY
those youthful
qualities: elasticity,
an even tone and a glow
from within. But why do ODON’T SMOKE If you need protecting skin with clothing,
some of us lose these help quitting, contact your a wide-brimmed hat and
qualities more quickly than GP for support or visit UV protective sunglasses,
others, causing us to look nhs.uk/smokefree. seeking shade between 11am
older? Genetics has a big and 3pm and using at least
part to play in the speed and OWATCH THE SUGAR Sugars SPF 30 sunscreen (SPF 50 for
degree of ageing in the skin, and high-GI foods raise blood children or if you’re pale). This
but research has shown that sugar and increase glycation, does, of course, need to be
environment and lifestyle a process that damages balanced with the need for
have an impact, too. elastin and collagen and vitamin D (see p18).
Significant skin damage is speeds up skin ageing. It
caused by smoking. Research makes sense to cut back on OLIMIT ALCOHOL Consultant
comparing smoking and these foods as part of your dermatologist Professor Nick
non-smoking twins has Eating too anti-ageing plan. Lowe of the British Skin
revealed skin sagging, many sugary Foundation explains alcohol
wrinkles and dark under-eye foods is OEAT MORE FRUIT AND VEG can cause flushing of the skin in
linked with
circles as key signs, as well There is evidence to suggest some people. ‘This can trigger
damage to
as pigmentation and scaly the antioxidant pigments such rosacea, a chronic redness in
elastin and
skin. Pollutants in cigarettes as beta-carotene (in orange the skin because the blood
collagen
deprive cells of oxygen and veg including carrots and vessels enlarge and produce
cause premature cell death, sweet potatoes), the bright more blood flow, he says.
and exposure to high levels red lycopene (tomatoes, ‘Although the redness can go
of air pollution is also watermelons) and the yellow down, over time it can lead to a
associated with skin ageing pigment lutein (kale, spinach) permanent enlargement of the
and inflammatory skin collect in our skin and act like blood vessels and visible
disorders such as acne, an internal ‘parasol’, providing thread veins on skin.’ He adds
eczema and psoriasis. an SPF effect of around that if alcohol makes you
And then, of course, 3–4 from the inside out. And stressed and anxious, it can
there’s the sun, whose UV the effect is accumulative – increase the production of
rays can cause damage even scientists in a German study androgen hormones that
on a cloudy day. According found 10 weeks of a higher trigger acne. And, finally,
to the World Health beta-carotene intake provide alcohol causes the skin to
Organization (WHO), large a ‘photo-protective’ effect for become dehydrated, with fluid
doses of UVA rays cause the skin. The study author loss leading to flakiness and
ageing. They penetrate the concluded: ‘Systemic photo- puffiness around the eyes.
upper layers, affecting protection by beta-carotene
connecting tissue and blood Under-eye (and other carotenoids) is OGET YOUR BEAUTY SLEEP Yes,
vessels, which leads to circles, quite different from that this is a real thing! Not getting
wrinkles. They’re also linked sagging achieved with topically enough sleep has been found
with enhancing development skin and applied sunscreen, providing to increase the likelihood of
of skin cancer. UVB rays wrinkles... a basic, all day protection wrinkles and fine lines, and
trigger the production of three more against sunburn, which would inhibit the skin’s ability to
reasons to
melanin in the skin, causing it affect all parts of the skin.’ recover after sun exposure. It
stub it out
to tan, and they, too, increase allows your skin to regenerate
the risk of skin cancer. OBE SUN-SENSIBLE and, without it, you’re more
So what diet and lifestyle Your skin needs protection. likely to become stressed,
choices can we make to The British Association of thereby restricting blood
offset some of the damage? Dermatologists recommends flow of nutrients to the skin.

H E A LT H
WHEN SKIN NEEDS

EXTRA HELP
Acne
TYPICALLY ASSOCIATED with elimination diet can help
oily or greasy skin, acne decrease the severity of the
usually starts in adolescence, eczema. It’s important for
when hormones stimulate the people with food allergies
skin’s oily sebaceous glands to be regularly reassessed
to become more active. because allergies can
Severe acne is usually treated spontaneously resolve.
topically with antibiotics or Probiotics as prevention
retinoid products prescribed Our skin is covered in helpful
by a doctor. micro-organisms that protect
The link with diet While against disease, but overuse of
Eating too
there’s no concrete evidence antibiotics can tip this off
much of any
that certain foods cause acne, balance, leading to skin high-GI
research suggests high-GI problems. There’s some foods, such
foods, such as white bread and evidence to suggest probiotics as white
white rice, may intensify acne may help prevent this
bread, may The gut-skin
make acne
if eaten in large quantities, happening, although there’s worse
connection
while other studies have found no significant scientific Latest research indicates
a low-GI diet can help to evidence that supplements conditions of the skin may
improve symptoms. A richly reduce eczema already be down to imbalances in
plant-based diet is your best present. Taking probiotics the gut. A recent Japanese
defence, along with drinking during pregnancy and post- study suggested that
plenty of water. natally may decrease the risk of addressing microbial
atopic dermatitis in offspring. imbalances in the gut
Eczema could help to treat or
THIS COMMON CONDITION Psoriasis prevent atopic dermatitis
has various causes and can PSORIASIS is an autoimmune (see eczema, left). A
make skin appear inflamed, skin disease that results in Russian study also found
red, itchy or dry and uneven, red, scaly skin. It acne patients had an
sometimes weepy. Triggers affects around 3% of people in imbalance of gut
vary, and may involve diet the UK and can start at any age. microbes, while an
(see below). Atopic dermatitis, There’s no cure, but if it isn’t animal study noted visible
the most common form, often too widespread, symptoms improvements in the skin
runs in families and may are treated topically. Severe Probiotics, and fur condition of mice
develop alongside other psoriasis needs treatment by found in when treated with the
foods such as probiotic Lactobacillus
conditions, such as asthma a dermatologist. yogurt, have
and hay fever. Eczema impairs The link with diet and been linked reuteri, as well as reduced
the skin’s barrier function, exercise Research suggests to better skin inflammation and signs
health in of repair in the skin and
which is how skin stays that a calorie-controlled diet
studies
hydrated, pliable and resistant with the addition of omega-3 gut barriers. Research is
to infections and allergies. fatty acids may help to reduce ongoing but British Gut,
The link with diet Some inflammation and symptoms an initiative by King’s
people with eczema also have of psoriasis, while in a College London, is
food allergies, which may act separate study, overweight optimistic, saying: ‘Initial
as ‘triggers’ for eczema. A psoriasis sufferers indications show that
health professional can test reduced their symptoms microbial diversity is key.’
for allergies and, if present, an by exercising more often.

CASE STUDY
Î’m on a
medicine-
free path
to good
skin health_
Betsan Evans, 36
B
efore my diagnosis with
dermatitis and rosacea in
2011, I’d never suffered with
skin problems. I went to the doctor
because I noticed a small rash on
my cheek. I was having occasional
hot flushes after red wine or curries,
which I put down to the alcohol and
spices. My GP told me that while
my skin conditions were incurable,
I should come back if they got
worse – and in 2014, they did.
‘I was prescribed all sorts of In desperation, I tried fad diets
antibiotics, creams and steroids, ‘I refused to accept nothing could Chuckling Goat goat’s milk kefir
which made my skin very, very be done for my skin, so I began (chucklinggoat.co.uk) every morning
thin, to the point where I lost my researching natural medicines. in March last year. By August, I was
eyebrows. My skin was red raw What I learned took me to another seeing massive changes, as were
from my forehead to my neck. world where conditions are tackled other people – and it keeps getting
Being a wedding photographer, I by dietary and lifestyle changes. I better. After all the antibiotics I’ve
was convinced people would think tried everything. I saw a naturopathic been prescribed, I knew I was doing
I was a monster compared with the doctor, who completely adjusted good things for my microbiome. I’ve
people I was photographing, who my diet, cutting out all sorts of accepted the problem was probably
were all looking their best. I didn’t foods, which was very stressful. to do with my gut health, especially
want to leave the house. Going from one extreme to another as I’d always suffered with digestive
was hard to fit into my lifestyle, issues such as bloating, which have
especially as I saw no improvements stopped. It’s amazing to know I’m
and my face was still red raw. on a medicine-free path to treating
‘One of my doctors asked me if my conditions.
I’d looked into leaky gut syndrome.
I hadn’t. Kefir came up as one of The confidence factor
the top ways to manage it, as well After the improvement to my skin
as other fermented foods, such as I was shortlisted for TV’s A Song
sauerkraut. I began drinking 170ml for Wales (the Welsh Eurovision,
as it were!). I’d never have
^ I’d never have considered

performing on TV with my
considered entering the contest
and performing on TV with my skin
skin the way it was
_ the way it used to be.

H E A LT H
HOW TO PROTECT FROM WITHIN

It may seem as if the odds are against you when it comes to skin damage, but there are a
number of things you can do and foods you can eat to help protect it from premature ageing
Vitamin D maintains the calcium the sun isn’t strong enough to over the age of one should
and phosphorus levels in our body, produce vitamin D, so we have to consider taking a daily supplement
which promotes the health of our rely on getting it from food (oily fish containing 10mcg vitamin D,
bones, teeth and muscles. Vitamin such as herrings, mackerel and particularly in autumn and winter.
D is produced in the skin through sardines, fortified breakfast cereals Research also shows the Med diet
sun exposure, but because of the and eggs are among the sources). (high in omega-3 fatty acids and
risk of skin cancer (see p15), we Because it’s difficult to get enough, colourful fruit and veg) may have
need to limit the time we spend in new advice from Public Health a protective effect against the sun.
the sun. And during the UK winter, England is that adults and children But don’t give up on the SPF!
Best foods for boosting sun protection

Aiming for 15mg each of the pigments beta-carotene, lutein and lycopene throughout
the year may help to protect skin from UV sun damage. Here are some common sources:
BETA-CAROTENE LUTEIN LYCOPENE
½ medium 250ml glass

Large portion
sweet no added salt
kale
potato tomato juice
9.5mg 21.9mg 25mg
1½ medium Large spinach Medium slice

carrots salad watermelon
8.8mg 16.3mg 14.7mg
Large watercress 2 heaped

Large slice
salad dessertspoons
pumpkin
(or 300g soup) tomato purée
6.9mg 12.4mg 13.8mg
WORDS: LAURA DAY, AMANDA URSELL. PHOTOS: GETTY IMAGES, ISTOCK
Large spinach red 250ml bowl

salad pepper tomato soup
5.6mg 6.8mg 9.7mg
Large slice
100g romaine Small pink
butternut
lettuce grapefruit
squash
4.6mg 5.7mg 4.9mg
1 large tomato
Large serving 3 broccoli
or 6 cherry
collard greens florets
tomatoes
4.4mg 1.9mg 3.7mg

Sugar. How much do you eat?
Our handy app will tell you.
Tracks
calories &
6 nutrients
Track your diet. 200,000 UK foods. Scans barcodes.

Download now. Search for ‘Nutracheck’.
Y ’T T
The upcoming chocolate fest doesn’t
need to bring your healthy eating
habits crashing down. Follow our
Easter survival plan to have a good
time without diet disaster
S H O PPI N G
CONSIDER EASTER AS JUST

ONE DAY (Easter Sunday itself),
as far as chocolate is concerned, rather
than indulging over the entire weekend.
This acts as a damage limitation policy,
giving you a definite time span within
which you can enjoy a treat, knowing that
you’ll be back on track and walking off any
extra calories come Monday.
PLAN YOUR
TREATS for the day
and stick to the plan. Decide beforehand
not only what you’ll be eating, but
when you’ll be eating it. It’s worth
taking the time to sit down and visualise
this plan, imagining where you’ll be,
how you’ll unwrap the treat and what
it will feel like when you’re eating it.
Crucially, you should also think
about how you’ll feel once you’ve
finished eating (and how the amount BE TO THE IT’S INTERESTING TO
POINT with
NOTE THAT CHOCOLATE
you’ve already decided on will be
enough). Our brains are like heat- your nearest and
seeking missiles – if you repeat this dearest. If they is low glycaemic index (GI),
plan several times, it will be easier to usually buy you
stick to and you’ll find you enjoy treats a traditional so it won’t send your blood
to the full on the day without feeling chocolate-based sugar levels soaring, despite
guilty afterwards. treat for Easter,
ask if you could what people say. This means
have an that you can enjoy some
BE PREPARED FOR alternative
TEMPTATION Plan your this year. without spinning out of
responses in advance to those Perhaps control with blood sugar
who put temptation in your way your
over the Easter weekend, favourite peaks and troughs after
threatening to derail your careful flowers or eating. Remember, though,
plans. Begin by thanking that something
person for offering you extra treats colourful the reason chocolate is low
– this allows you to move smoothly for the GI is that the digestion of the
into turning them down with garden, a trip out
polite phrases such as, ‘I’d love to a local beauty sugar it contains is slowed
to but I’ve got a treat saved up for later, spot, a voucher to down by large amounts of
which I don’t want to spoil,’ or, if they’re try a new hobby
persistent, ‘That’s so kind. I’m not or a few pounds fat, so you still need to go
hungry right now but I’ll keep it for to put in the kitty steady on how much you eat
another time.’ These responses keep towards something
you in the driving seat and in control special you’re for the sake of your waistline.
of your own Easter indulgence. saving up for.

HAVE FUN
Make the most of the weekend and
embrace the holiday element. Shift
the emphasis from chocolate to
spending time with friends and family,
getting active and enjoying a break
from the day-to-day routine.
IF YOU’RE A DARK
CHOCOLATE FAN, good
news: researchers in Sweden
have discovered that a little
bit of high percentage cocoa
chocolate (70% and over)
helps to fill you up, so you’ll
eat fewer calories at your next
meal. Look for dark chocolate
eggs on the shelves (see
SMALL AND
PERFECTLY TAKE
below right). Or you could
FORMED
Enjoying an Easter
egg intended for
ADVANTAGE
of the fact that chocolate is the only
buy a few mini bars of your children can be a food that melts at body temperature,
favourite dark chocolate and great way to ensure so you can make it go a long way by
you don’t go putting a little piece in your mouth
arrange them in a pretty overboard with and letting it gradually melt. This
wicker basket decorated your treat. allows you to luxuriate fully in the
delicious flavour and texture and
with Easter accessories for extend your chocolatey experience.
a homemade treat. Less becomes more…
CHOCS WE L VE Avoid that slumped-on-the-sofa-in-a-chocolate-coma
DAIRY FREE DARK CHOCOLATE

A beautiful egg, Just a little of this rich
hand-painted by artists Easter egg will hit the
in Kashmir and filled mark for dark chocolate
with three delicious, lovers (and if you usually
dairy-free and organic go for milk choc, it’s worth
fine de champagne Booja Booja Dairy Free going over to the dark side, Green & Black’s
truffles, this exquisite Fine de Champagne with mounting evidence of Organic Dark
Easter treat gives you Small Easter Egg, its health benefits). The Chocolate Egg,
something you can eat £9.99/34g egg is hollow, but the thick £6.59/165g
as well as something 190kcal O15g fat
O shell makes you feel you’ve Per ¼ egg (40g) O240kcal
you can keep. 10.5g sugars
O really indulged. O17.5g fat O12g sugars

S H O PPI N G
SUGAR-SNUBBING TIPS
SMART SWAPS
GET YOUR BAKE ON
When baking Easter goodies, don’t be
fooled into thinking the sugar ‘alternatives’
such as honey and agave nectar are better
just because they’re natural. Honey and
syrups count as added sugars (the type
we need to limit). For a truly sugar-free
alternative, look for sweeteners such as
xylitol-based Total Sweet – try it in the
low-sugar Easter cake recipe featuring
on our cover (p69). Plus, find more
lower-sugar recipes for cakes and bakes
at healthyfood.co.uk.
GO ON, SPOIL YOURSELF

Ju because you’re not indulging in a
Just
trruck-load of sugary snacks over the Easter
weekend, it doesn’t mean you can’t treat
w
HELP YOURSELF TO STAY yoourself. Cook up your favourite savoury
dish or allow yourself some time out with
IN CONTROL on Easter a luxurious bubble bath. An Easter hunt
Sunday by planning your in
n the garden finding non-food items
is usually a great success, along with
meals ahead, too. By having buying beautiful spring flowers – they last
breakfast, lunch and dinner lo
onger than chocolate!
and some healthy snacks, O Tips from Claire White, the author of
it will make it much easier th
he Sugar Snub guides (sugarsnub.co.uk),
which offer useful lists of the sugar
w
to stick with your chocolate contents of common supermarket foods
damage limitation plan. and restaurant and café dishes.
WORDS: AMANDA URSELL, CLAIRE WHITE. PHOTOS AND ILLUSTRATIONS: ISTOCK

feeling with our top pick of Easter treats to savour or share
ONE FOR SHARING PORTION CONTROL

Snap off a quarter of this One for milk chocolate
dark chocolate egg shell lovers… It’s a joy to
and enjoy the lovely unwrap this foil-enrobed
flavours. Inside the main bunny with its familiar
egg is a clutch of six blue Lindt red ribbon and
speckled eggs filled with Heston From Waitrose bell. The dainty size Li
fleur de sel caramel, plus Large Dark Chocolate makes it easy to control Chocolate Bunny,
passionfruit and chocolate Easter Egg, £20/270g your intake, and the £1.50/50g
‘soil’ designed for dipping. Per shell plus one trademark creamy Lindt O 280kcal O 22.5g fat
Great for an after-dinner speckled egg O250kcal mouthfeel won’t leave you O 15.5g sugars
treat to share with friends. O17.5g fat O11g sugars feeling shortchanged.

How much
SUGAR
in plant-based
waters?
We’ve scored these on-trend waters Sibberi Bamboo Water Glow,
£1.99/250ml
on the HFG sugar-ometer
THE NUTRITION LOWDOWN
0.2g sugars
Healthy drinking rules
R
ECOGNISING our endless
desire to try something new, O REMEMBER, however healthy
manufacturers have turned the label looks, a drink is only
to plants to quench our thirst. The low sugar if it has less than 2.5g
problem is, despite their healthy of total sugars per 100ml.
image, they can be surprisingly O SAVE the higher-in-sugar trendy
high in free sugars, the ones we waters for treats (see right).
should keep to below 30g in total O DON’T be fooled into thinking
a day. Most of these sugars are they’re superior to normal water.
naturally occurring, but they still O IF YOU’VE been exercising hard
count towards our daily total. for more than 90 min, plant waters
with 4g–8g sugars per 100ml can
Reasons to stay fluid help rehydration as they have a
WE NEED TO DRINK six to eight similar composition to an isotonic True Nopal Cactus Water,
cups of liquid a day to stay hydrated drink – but watch the calories. £1.79/330ml
(even more on hot days). And when
we exercise, we need as much as 6g sugars
1 litre per hour of physical exertion.
Research shows even mild SUGAR
dehydration can have a negative VALUES
effect on endurance and motivation, per single
as well as increasing fatigue and serve
causing disruption to moods, bottle
short-term memory and alertness.
Top up on fluids, though, and you
reverse these effects.
Sealand Birk Raspberry

Birch Water, £1.42/330ml
14.2g sugars
S H O PPI N G
TreeVitalise
talise Birch Water Sibberi Birch Water Drink Maple Pure Maple
£2.49/250ml Clean & Lean, £1.99/250ml Water, £2.19/355ml
1.8g sugars 2g sugars 5.7g sugars

WORDS: VICTORIA HOWKINS, AMANDA URSELL. PHOTO: ISTOCK. PRICES CORRECT AT TIME OF GOING TO PRESS
Sibberi Maple Water Strength, Cocofina C

Coconut W
Water, Aqua Coco Active Coconut
£1.99/250ml £1.45/200ml Water, £1.08/250ml
6g sugars 9.4g sugars 11g sugars
Vita Coco Natural Coconut Tiana 100% Raw Coconut What A Melon Watermelon
Water, £1.69/330ml Water, £2.99/350ml Water, £2.29/330ml
16.5g sugars 18.2g sugars 21g sugars

H E A LT H
ARE
MY
6
BUSTTHS
SWEETENERS ED
UNHEALTHY?
Low-calorie health and cause weight gain. So not realise that E numbers can be
let’s take a closer look at the facts… natural in origin. Curcumin (E100),
sweeteners for example, is the compound that
get a bad
rap, with 1Docauselow-calorie
cancer?
sweeteners
MANY LARGE HUMAN STUDIES

gives turmeric its bright colour,
while E300 is ascorbic acid,
commonly known as vitamin C.
some people avoiding
have shown that consumption
them for fear they may
cause harm. We asked
of low-calorie sweeteners doesn’t
increase the risk of cancer. Scare 3Are natural sweeteners
better for us?
Dr Stacey Lockyer, stories indicating a link between THE USE OF THE TERMS ‘natural’
cancer and sweeteners are based and ‘artificial’ sweeteners are not
nutrition scientist at on old, limited data, much of which helpful and can, indeed, be
the British Nutrition studied lab rats and therefore has misleading. The sweetener steviol
Foundation, to clear no relevance to humans. glycosides, for example, is extracted
up the concerns Sweeteners are among the from stevia plant leaves and is
most studied of all food additives; sometimes described as natural –
their use is tightly regulated and but it’s processed in a factory and
H
EALTH EXPERTS ARE rigorously tested for safety by the is often combined in products with
continually urging us to European Food Safety Authority other sweeteners or sugar.
drastically cut back on the (EFSA). For example, in 2013 EFSA Aspartame, on the other hand,
amount of sugars we eat daily, for carried out a comprehensive risk described as artificial, is quickly
the sake of our waistlines and assessment of aspartame and ruled broken down in digestion into
health. The maximum recommended out its potential cancer-inducing risk. amino acids, which are naturally
intake for adults is 7tsp added present in larger amounts in other
sugar a day (that’s not the sugar in
whole fruit or milk), yet on average
we’re consuming 15tsp.
2Should you avoid
E numbers?
AN E NUMBER is merely a reference
foods, such as fruit and veg.
We should also remember that
table sugar (sugar cane), honey,
Sweeteners are the obvious number given to food additives, agave and maple syrups, fruit
substitute for sugars and syrups including sweeteners, to indicate concentrates and juices – despite the
but, according to Action on Sugar, they’ve passed safety tests and have healthista hype – all naturally contain
people are suspicious about using been approved for use throughout free sugars, the type we should be
them, thinking they’re bad for the European Union. People may drastically reducing in our diets.

^Replacing sugar with
low-calorie sweeteners
CAN HELP WEIGHT
CONTROL
and may also benefit
dental health. They can be
useful for people with
diabetes, as THEY DO
NOT AFFECT blood
glucose levels
_
British Nutrition
Foundation
H E A LT H
4
Doyoudietfat?drinks make
This has been suggested in the
individuals with the rare inherited
disease phenylketonuria (PKU), who
need to avoid this amino acid.
media recently, but if we look more In determining safety, regulators
closely at the scientific evidence set an Acceptable Daily Intake (ADI)
a different story emerges. Some – an estimate, with a large safety
studies have shown that people margin, of the amount of sweetener
who consume diet drinks are more that can be safely consumed on a
likely to be overweight but this daily basis over a person’s lifetime.
could be because overweight It’s estimated that a person would
people are more likely to choose, need to drink 15 cans of a diet drink
or report they choose, lower- on a daily basis over a lifetime before
calorie options. reaching the ADI for aspartame.
More robust evidence from
trials indicates that drinking
diet drinks instead of sugars-
sweetened beverages can result in sweeteners must show the
6
to beDopregnant
children and
women need
more careful?
people consuming fewer calories statement ‘with sweetener(s)’ on Current evidence strongly indicates
overall and gaining less weight. the label. It is wrong, therefore, to sweeteners are safe for children
Provided people don’t compensate say low-calorie sweeteners are and pregnant women. However,
for the lower calories by consuming ‘hidden’ in foods or drinks. under EU law no additives (and this
other foods and drinks, low-calorie Products that contain polyols, includes sweeteners) are permitted
drinks can play a part in reducing a lower-calorie alternative to sugar for use in products designed for
calorie intakes and body weight as used in foods such as sugar-free babies aged up to three years.
part of a healthy, balanced diet. chewing gums, must carry the Bear in mind, too, that infants need
warning ‘excessive consumption enough calories for adequate
5
Should all sweeteners
carry a health warning?
As well as the general requirement
may induce laxative effects’.
Foods that contain aspartame
must be labelled with the warning
growth and development, so
low-calorie options may not be
suitable for them and should not
for foods to list additives and other ‘contains a source of phenylalanine’. replace more energy and nutrient
ingredients, products containing This is specifically to help dense foods and drinks.
SUGAR ALTERNATIVES WE RECOMMEND

ZERO-CALORIE SWEETENERS AND LOWER-CALORIE OPTIONS
TRUVIA CANDEREL TOTAL SWEET SILVER SPOON CANDEREL SPLENDA

£4.99/270g SUGARLY £2.70/225g HALF SPOON SWEETENERS GRANULATED
A calorie-free, £3/275g This xylitol- £1.30/500g TABLETS £2/125g
granulated Zero calories. based, calorie- This is a halfway £2.93/300 tablets Contains
natural Its sweetness free sweetener house between The go-to sucralose, so it’s
PHOTOS: GETTY IMAGES
sweetener made means you is our top choice sweetener and choice for at the intense
from the stevia halve the for bakes. normal sugar beverages – end of sweet. Use
plant. Use for amount you use Substitute like – with half it contains spoon for spoon
baking and compared with for like with the calories aspartame and to replace sugar
beverages. ordinary sugar. ordinary sugar. of sugar. acesulfame K. in baking.

ZERO SUGA R
100% TASTE
Great tasting, long lasting refreshment
Unique blend of 13 natural Swiss herbs
Delicious mouthwatering flavours
ricola.com
CLEAN
CAKES TREND
ALERT
Our team of trainee dietitians are on a
mission to separate hot nutrition news from
hot air. This month: can cake be healthy?
IT’S NOT THAT of sugar, for that matter) as a

WE’RE AVERSE to source of your daily vitamins
gluten-free, dairy-free or and minerals, you need to
vegan cakes (some of our re-think your diet.
favourites are made by
flourless bakery Pearl & A POPULAR
Groove in London’s Notting ‘CLEANER’
Hill). It’s when it’s claimed ALTERNATIVE to butter
these ‘nourishing’ cakes use is coconut oil. By now it’s been
healthier alternatives to your well documented that coconut
typical ingredients that we get oil has a higher saturated fat
Meet the Fight the Fads team hot and bothered. content than butter – yet that
Elisabeth Cresta, Caroline Day and Harriet simple fact still hasn’t filtered
Smith are training to become registered THE UNNECESSARY through. Saturated fat has
dietitians at King’s College London (KCL). ELIMINATION OF been linked to increased risk
Last year they launched a website, FOOD GROUPS is of cardiovascular disease,
fightthefads.com, to clear up misleading something a dietitian would so it’s important to limit
messages about health and nutrition news in never recommend unless your intake of foods high in
you’ve been diagnosed with saturated fats. We recommend
the media. In their new series for Healthy
a condition that means you you make your cake with an
Food Guide, they’ll uncover the good and the
need to avoid them. The oil high in monounsaturated
bad in the world of health and nutrition.
reason? It’s restrictive and can or polyunsaturated fats, such
create fear around eating. as olive oil or sunflower oil, as
W
ELL KNOWN Let’s be clear: ‘clean’ cakes they do in the Mediterranean.
‘NUTRITION’ aren’t necessarily any healthier Swapping saturated fats for
and fitness gurus are than regular cakes. For these has been shown to have
washing their hands of ‘clean instance, being ‘refined sugar cardio-protective effects.
eating’, even though many free’, they use liquid sugar We all know cakes are high
inspired the movement – agave nectar, date syrup, in fat and sugar. Research has
(Deliciously Ella, The honey – but these still count shown it’s this combination
Hemsleys and Madeleine towards our total daily intakes that makes them so delicious!
Shaw, for example). But just of free sugars, which are The ‘clean’ cake trend implies
as one extreme diet idea is capped at 30g for adults. They these cakes are exempt from
dismantled, another is born. have the same calorie content fat and sugar and can be
Enter the Clean Cake fad, as granulated sugar, too. eaten to infinity. This is far
which is in full throttle – from the truth.
google it and you’ll get THE ADVOCATES
thousands of returns. OF SUGAR TAKE-OUTCake (regular
‘ALTERNATIVES’ or ‘clean’) is a treat to be
TOP OF THE PILE suggest they’re higher in eaten sparingly. If in doubt,
CURRENTLY are two certain vitamins and minerals. bake a Healthy Food Guide
friends, Daisy Kristiansen But this point doesn’t wash cake… It will be lower in
and Leah Garwood-Gowers, with us, either. If you’re relying calories, fat and sugar – and
who run cake company The on syrups, honey (or any form generally better for you.
Hardihood. Posh, beautiful,
slim (of course) and allegedly
avid cake eaters, their new SIGN HERE FOR PROPER NUTRITION ADVICE
cookbook Raw is out now. Fight the Fads has set up a petition to get legal protection
They claim to be a world away for the title nutritionist (right now anyone can call themselves
from clean eating, but their one – no wonder the public don’t know who to trust!). If
PHOTO: ISTOCK
cakes tick those familiar you feel as strongly as we do about fake ‘professionals’, go
boxes: free from gluten, dairy, to petition.parliament.uk/petitions/171211
wheat and refined sugar.

H E A LT H
F
OR ANYONE who usually shifts
a headache with a couple of
paracetamol it may be hard to
understand that a migraine can put
you out of action for hours, if not
days. The stress of trying to explain
Solutions for
to people (especially an employer)
that this is more than a headache
only adds to the problem. Migraine
MANAGING
affects about one in seven people
and may be experienced regularly
– on average, around 13 times a
year. Symptoms include disturbed
MIGRAINES
vision, sensitivity to light, sounds and
smells, and nausea and vomiting.
Many sufferers have no choice but to
lie down for hours until they recover.
The Migraine Trust has reported
that 25 million work or school days
per year are lost as a result of
migraine. In a survey it carried out,
four in 10 said their job was at risk,
For the one in or likely to be at risk because of it.
seven people
affected, they can
be crippling. But as
SENSORY
well as identifying
DISTURBANCE
IT HAPPENS AS A RESULT of
individual triggers, abnormal brain activity affecting
looking at the nerve signals. Pain nerves switch
on when nothing’s wrong and, as
specific
a result, the body experiences other
combination that changes. Peter Goadsby, trustee of
affects you could The Migraine Trust and professor
help reduce attacks of neurology at King’s College
London, describes it this way:
‘Migraine is an inherited tendency
to have headaches with sensory
disturbance. It’s an instability in the
way the brain deals with incoming
sensory information, and that
instability can become influenced
by physiological changes like sleep,
exercise and hunger.’
Learning to recognise the
influences, or triggers, that are
precursors to an attack can enable
sufferers to cope with the condition
and to take action to avoid – or limit
the impact of – migraines on their
life and, in particular, their work.

The complication
of aura
There’s no typical migraine
and symptoms vary widely,
but doctors distinguish
between two types:
MIGRAINE WITHOUT AURA

By far the most common, this
causes acute pain, worsening
when you move around,
alongside sensitivity to light,
and sickness or diarrhoea.
MIGRAINE WITH AURA

This affects between 10 and
30% of sufferers. In addition
to the symptoms described
above, sufferers experience
temporary (perhaps lasting
up to an hour) dizziness, pins
and needles, confusion and
blind or coloured spots in HOW TO DEAL WITH SOME OF THE
the field of eyesight, with
O A change to routine O Sleep
flashing lights, zigzag lines SKIPPING MEALS, sleeping in at the BOTH TOO MUCH AND TOO
or even temporary blindness. weekend or doing an all-nighter LITTLE are linked to migraine. Lack
at work are all potential triggers. of sleep may be linked to stress
Keeping a regular routine can really (see below) and over-sleeping to
Who suffers? help – even if this isn’t always easy.
Get up at the same time at the
low blood sugar levels because of
skipped breakfast (see advice on
Anyone can experience
weekend as you do in the week, eat keeping to a routine, left).
migraines, but more women breakfast within an hour of getting
than men seem to suffer up, and try to eat little and often O Stress
(one in five women and one throughout the day (low blood THERE ARE STRONG LINKS with
sugar is a common trigger). At the stress – some sufferers say any kind
in 15 men). Experts say that very least, aim to stick to the same of tension or shock leads to an
although they often begin in mealtimes across the week. If you’re attack. Others report the migraine
early life, diagnosis is usually going to bed late and need to strikes once stress is reduced (one
delayed until they start to sleep in longer, having a snack reason migraines can be common
before you sleep (a banana or at weekends and on holiday, once
have an effect on work a few nuts, for example) may help. a deadline or stressful period has
(because of excessive sick passed). Before a holiday, try to
leave) or family relationships. O Dehydration pace the pressure and keep stress
THIS COMMON TRIGGER is the levels constant, and try to keep to
Sufferers do, however, often
easiest to avoid. Make sure you a routine for meals and even wake
find attacks become less drink eight glasses of water, times if you tend to suffer during
frequent in older age. spacing them through the day. the first days of your holiday.

H E A LT H
A highly
personal
combination
If you tell someone you’re
a migraine sufferer, chances
are they’ll mention chocolate,
cheese and possibly red wine.
All are considered common
triggers (see left). But experts
agree it’s unlikely that one of
these things on its own will
set off a migraine, any more
MOST COMMON TRIGGERS than one preventive action
O Falling oestrogen levels O Certain foods and drinks (such as drinking more water
THESE ARE THE REASON women CAFFEINE, DAIRY, CITRUS FRUIT or taking a yoga class) will
often suffer during their period and (as we all know) chocolate are help you avoid it. The
(or just before or just after), all high on sufferers’ lists of likely
National Migraine Centre
after childbirth or during the triggers. Research suggests migraine
menopause. The menopause can sufferers handle the amines in says it’s when triggers occur
be a particularly difficult time for foods such as cheese, wine, citrus together that they combine
migraine sufferers, although the fruits and chocolate differently in to cause problems.
problem can ease off once it’s the body from non-sufferers.
over. Some find the Pill causes or Yet experts stress no single food
aggravates the problem – talk to is likely to cause the problem (see
your GP if this is the case for you. right) – and there’s no evidence of a
direct link to chocolate. Interestingly,
OLack of exercise or mood swings often herald an attack
a sudden spurt of and it’s thought these might cause
unexpected activity a craving for chocolate or coffee
THE KEY HERE is keeping a good that may then be linked in the mind
level of fitness with regular activity. of the sufferer to the migraine. Many
If you’re making an effort to get people have found that cutting out
fitter, build it up slowly rather coffee in one go triggers a migraine,
than going from a sitting start too, and that may also go some way
to marathon training. For some to explaining weekend migraines
sufferers any too-vigorous exercise (when people aren’t getting their
can trigger an attack. usual 7am caffeine shot).
CASE HISTORY
^Changing my routine had the biggest impact_
W
hile at college I didn’t (causing me to be off on Mondays)
Lucy Noble, 29, from realise I had a problem and often when I’d be driving long
London, has suffered with migraines. I’d had distances (coming back from
migraines since her headaches at school, but nothing visiting friends or a weekend away),
university days. She’s like the later attacks. I’d be in bed then having to prep for school.
for two days at a time, unable to I cut down on coffee (one cup in
recently discovered eat, and my housemates began to the morning, followed by water
ways to ease the worry I was suffering from anorexia for the rest of the day), cut out fizzy
pain and limit the or some kind of breakdown. Each drinks and started taking a walk in
time I thought I had a terrible bug the evenings with Charlotte. I also
disruption to her life
because of the sickness that came had a course of osteopathy, which I
with the headache. felt really helped. It’s hard to know
After I started teaching I had which of these was most important,
less frequent attacks until I had but I believe it was changing my
my first child, Charlotte – then the routine that had the biggest impact.
migraines came back worse than I started getting up on a
ever. I was off work at least once Saturday and doing my prep while
each half term. It was always on my partner had Charlotte, and
a Monday, too, which I know must going to bed earlier on weekend
have looked suspicious! nights. We had three solid months
By a huge stroke of luck my head with weekends at home, too: no
teacher recognised the symptoms. rush, no travel, no Sunday night
She was a migraine sufferer and stress and no migraine. I’m not
urged me to keep a diary charting cured yet, but I’d recommend
food, drink and other details. I did anyone take a moment to discover
seem to get attacks at stress points their triggers. It’s such a huge relief
in the term but also on Sundays to feel you have some control.
H E A LT H
FINDING YOUR
TRIGGERS
BEING AWARE of the triggers gives
sufferers at least some power to
prevent an attack, although it’s not
easy when work is busy and Saturday
begs a long lie-in. But if you’re a
migraine sufferer, keeping a record
of attacks/symptoms and possible
triggers can make a huge
difference. All the charities listed on
the right have a downloadable diary
to help you with this. For a month
(or more) chart your pain, medication Get help and
and habits, with a view to finding
possible triggers: meal times, information
nights out, alcohol intake, menstrual THE MIGRAINE TRUST
cycle, stress points such as job A charity that champions
interviews, exams, presentations or
research and offers
family issues. If you start to see the
potential problem, you’ll see ways support. Find out more
you can help yourself. Even an early about migraines, current
start on Saturday so that you can research and events
have breakfast at your usual time
will seem worth it.
to support sufferers.
at the moment. What experts do migrainetrust.org
know is that when people embrace
TAKING STEPS a different way of life, such as
NATIONAL
MIGRAINE CENTRE
TO TREAT IT learning how to relax or thinking
A London-based charity
THERE IS SOME EXCITING harder about their diet, things often
RESEARCH going on, including improve. This can be for a range offering advice and
studies to try to understand what of reasons, such as eating more 40-minute consultations
happens to the brain pathways regularly and more carefully,
with specialists (payment
before the onset of migraine, with drinking more water as part of
a view to helping sufferers prevent a new fitness regime or relaxing on a donation basis). Its
WORDS: JENNY HULME. PHOTOS: GETTY IMAGES, ISTOCK, POSED BY MODELS
attacks. In the meantime, talk to more at work as a result of yoga. website has a wealth of
your pharmacist or doctor about Sufferers who have seen a change information and advice.
treatment. Your GP may want to urge others to try lifestyle changes
prescribe something, such as so they can feel the difference.
nationalmigrainecentre.
anti-sickness medication combined ‘Changing your lifestyle can have org.uk
with a pain killer, if your symptoms an impact,’ agrees Professor Paul MIGRAINE ACTION
are severe. As some people find Booton, a headache specialist at
The national advisory
migraines worsen with certain the National Migraine Centre. He
painkillers, it’s important to have reinforces the key action points: and support charity for
your medication reviewed regularly. ‘Eating a healthy balanced diet people affected by
Many sufferers have found without long gaps between meals, migraine. migraine.org.uk
alternative treatments – osteopathy, keeping well hydrated (and
NHS CHOICES
acupuncture, yoga and natural avoiding too much coffee and fizzy
supplements including vitamin B2 drinks), taking exercise and getting Information about causes,
and coenzyme Q10 – help, but bear sleep (and being religious about impact and treatment. nhs.
in mind there’s no concrete same time to bed, same time to get uk/conditions/migraine
scientific evidence to support this up) can all make a big difference.’

S H O PPI N G
What’s the deal with…?
APPLE CIDER VINEGAR

Can the latest trend for drinking
apple cider vinegar (ACV) really live
up to all the hype that surrounds it?
WHAT IS IT?
It’s vinegar made from apples and yeast. The apple sugars
turn to alcohol, then bacteria are added to make acetic acid –
the health-giving compound that gives vinegar its sour taste.
We’re not talking bog-standard bottles here, but unpasteurised
premium varieties that contain the enzymes and bacteria known
as ‘the mother’. Among the many seductive claims made for its
benefits, AVC is said to lower blood sugar levels, reduce high
cholesterol and promote weight loss. You’ll find many others
listed by fans online – some of them, frankly, ludicrous.
Cooks use apple cider vinegar for marinating and

preserving, and it can be enjoyed as an ingredient
in salad dressings and chutneys. But the health
brigade go further, taking a teaspoon before or
after a meal, or drinking it diluted (2tbsp vinegar
to 200ml water). Never have it undiluted, or you’re
likely to feel as if your throat is on fire.
WORDS: VICTORIA HOWKINS. PHOTOS: ISTOCK. PRICES CORRECT AT TIME OF GOING TO PRESS
NUTRITION Nutrition Foundation. ‘All health to have lower cholesterol. Drinking
Under scrutiny, research for claims claims submitted to the European ACV shouldn’t be swapped for
is lightweight. ‘Probably the best Food Safety Authority have been medicine, and can react with certain
studied claim concerns the benefits rejected.’ The theory that ACV medication, so proceed with caution
for blood glucose control, although lowers cholesterol has yet to be and consult a dietitian. Perhaps a
the studies are still few and small,’ tested on humans, but rats taking more pleasant way to try ACV is to
says Sara Stanner of the British an acetic supplement were found use it in homemade salad dressings.
FROM THE Biona Organic Raw Health

SHOP TO Cider Vinegar
£1.80/500ml,
Organic Apple
Cider Vinegar
YOUR TABLE Hawthorn Health £2.79/500ml,
Simply replace regular Per 100ml O 16kcal Ocado
O 01.g fat O 0.2g Per 100ml O16kcal
white wine vinegar sugars O 0.1g salt O01.g fat O0.2g
with one of these sugars O0.1g salt
unpasteurised brands

‘Granola with no dairy?’ I said.
‘What’s that like?’
‘Like dairy,’ she replied.
Cereal,
lasagne, pancakes,
puddings,
smoothies, hot drinks,
you name it.
Use Koko Dairy Free

as a dairy substitute
and you’ll still love
the taste of everything
you love to eat.
Set yourself Koko dairy free

APRIL
ALL
RECIPeEdS
cook d
e
a d tasttest
n
r
in ou n
kitche
Our recipe consultant

Phil Mundy uses
everyday ingredients
to create easy, tasty
recipes. Each dish
is analysed by
HFG nutrition editor
Amanda Ursell
IF YOU ONLY MAKE

ONE THING...
^little
These choc-fruity
numbers are the
perfect afternoon
treat for gluten-free
guests this Easter
weekend (p78).
melanie leyshon
_
editor
R EC I PE S
RECIPE INDEX
WEEKNIGHT DINNERS 58 Lamb, ginger and kale LOW-SUGAR BAKE
46 Soba noodle salad 307kcal stir-fry 482kcal 69 COVER RECIPE Low-sugar orange
47 Garlic chicken with 58 Harissa lamb and bean yogurt drizzle cake 96kcal
spinach and feta stuffed pot 550kcal
potatoes 438kcal DAVINA AND THE WAR
48 Chilli-lime chicken THE SHORT ROUTE ON SUGAR
lettuce cups 269kcal TO SPICE TOWN 71 Minty pea soup 218kcal
49 Beef and bean 62 Prawn and brown 72 Crunchy buttermilk
enchiladas 516kcal rice pilaf 436kcal chicken with roasted
50 Veggie burgers with satay 62 Thai green beef and ratatouille 367kcal
sauce 544kcal veg curry 435kcal 73 Cod and pesto parcels 373kcal
62 Tofu and chickpea 74 Courgette, lemon and
EASTER WEEKEND BRUNCH curry 575kcal poppy seed cake 352kcal
52 Oven omelette for a small
crowd 412kcal THE ULTIMATE VEGGIE BAKE WHIP UP A CUPCAKE
54 Tomato toasts with scrambled 65 Gnocchi gratin with broccoli 78 Strawberry buttermilk
eggs, herbs and olives 329kcal and spinach 410kcal cupcakes 174kcal
55 Roman frittata 279kcal 78 Choc jaffa cupcakes 189kcal
THE TOAST OF THE KITCHEN
DINNER FOR ONE 66 Peas with courgette, feta EASTER MAKEOVER
57 Chicken saltimbocca with and mint 315kcal 80 HFG hot cross scones 207kcal
lemon sauce 446kcal 66 Tuna, olive and basil 402kcal
67 Baked egg and
PUT IT ON THE MENU: LAMB mushrooms 394kcal TURN THE PAGE
58 Minted lamb and broad 67 Mexi-beans and for nutrition editor Amanda
bean pilaf 574kcal cheese 470kcal Ursell’s monthly diet plan
SAVE TIME SHOPPING Find hundreds more recipes at on ‘add to shopping list’. The ingredients will
healthyfood.co.uk. Did you know you can order automatically go into your shopping basket (you
your shopping straight from the website? Just can edit it if you already have any items). Prefer to
choose your recipes, then at the bottom of the shop in store? You can create a shopping list to print
ingredients list pick your favoured retailer and click out and take with you – or have it emailed.
Guide to recipe symbols & nutrition analysis

vegetarian 0.3g salt or less O Nutrition is calculated using
gluten free per 100g McCance and Widdowson’s The
dairy free Composition of Foods, Seventh
suitable for freezing At least 6g fibre per 100g Edition, but may vary slightly
or 3g fibre per 100kcal depending on your ingredients.
450kcal or less for a main O All recipes are approved by
course; 300kcal or less for At least 20% of the calories Diabetes UK as suitable for people
come from protein with diabetes. O We use standard
breakfast; and 150kcal or less for
UK measurements, where 1tbsp is
a starter, snack, drink or dessert At least 30% of the RDA 15ml and 1tsp is 5ml. O For gluten
3g fat or less per serving and dairy-free recipes, we
per 100g recommend you check all product
At least 30% of the RDA labels. O In vegetarian recipes with
1.5g saturates per serving cheese, use a vegetarian substitute if
you avoid animal rennet. O Our
PHOTO: ISTOCK
or less per 100g
5g total sugars
1 The number of portions
of fruit and/or veg
freezing symbol means a recipe can
be frozen for up to 3 months. Thaw
or less per 100g contained in a serving and reheat until piping hot.

Amanda
Ursell WEEKDAY MEALS
HFG
NUTRITION p65 p66
EDITOR
OUR MENU PLAN is T

MEA
designed to help you F E
R E
lose around 1lb a week MONDAY TUESDAY
BREAKFAST 380kcal BREAKFAST 340kcal
(and more if you have 1 wholemeal roll filled with 2 x 40g Warm wholegrain tortilla wrap,
a lot to lose). It includes vegetarian sausages, grilled, ½ spread with 100g ricotta, scattered
at least five portions of tomato, sliced, and mustard. Plus with 80g berries and 1tsp chopped
150ml glass orange juice toasted hazelnuts, then rolled up
fruit and veg a day, and
two portions of fish SNACK 155kcal SNACK 120kcal
1 oatcake with 15g ricotta and 100g Fruit pot made with 1 pear and
each week, one of them strawberries, sliced 1 apple, chopped
oil rich. We also make
sure you get enough LUNCH 311kcal LUNCH 467kcal
1 medium baked potato topped with 1 serving peas with courgette, feta
vital nutrients, such as 100g cottage cheese mixed with and mint toasts (p66) with 1 banana
calcium. And, as we use fresh chives, snipped (scoop out the
potato flesh and mash with lemon SNACK 130kcal
many of the delicious juice to make it more moist, if you 25g bar 70% dark chocolate
recipes in this issue, like, then pile back into the skins).
there’s no deprivation Serve with a big green salad DINNER 412kcal
Turkey and broccoli stir-fry made
involved. Over the SNACK 210kcal with 1tsp olive oil, 70g small
page, you’ll find 30g brazil nuts broccoli florets, 80g red pepper,
finely sliced, 150g cooked turkey,
suggestions for the DINNER 410kcal chopped, 1 small green chilli,
weekend and the 1 serving gnocchi finely chopped, and 1 garlic
following weeks… gratin with broccoli TOTAL clove, crushed, served with TOTAL
and kale (p65) kcal 125g ready to heat brown kcal
1,466 basmati rice 1,469
R EC I PE S
WE
DIET PEKLY
from L AN
expeour
rt
p73 p54 p50
WEDNESDAY THURSDAY FRIDAY

BREAKFAST 351kcal BREAKFAST 329kcal BREAKFAST 385kcal
Smoothie made with 1 banana, 80g 1 tomato toast with scrambled 2 Weetabix topped with skimmed
canned peaches in juice, 150ml eggs, herbs and olives (p54) milk and 1 banana, sliced, plus 1
skimmed milk and 1tbsp oat bran. slice wholegrain toast spread with a
Plus 30g unsalted almonds SNACK 150kcal low-fat cheese triangle such as
1 medium pear and a 170g pot Laughing Cow (see p13)
SNACK 140kcal fat-free Greek yogurt
2 rye cripsbreads with 1tbsp SNACK 140kcal
reduced-fat hummus and 1 apple LUNCH 302kcal 160g pineapple canned in juice
Beef and rocket sandwich made with mixed with 160g peaches canned in
LUNCH 382kcal 2 slices wholemeal bread, 2 thin juice, both drained
Mixed bean salad made with small slices extra lean beef and horseradish
can mixed beans in water, drained, sauce, served with 8 cherry tomatoes LUNCH 314kcal
80g green beans, cooked and Sandwich made with 2 slices
cooled, and fresh flatleaf parsley, SNACK 150kcal wholegrain bread, 50g prawns
chopped, drizzled with balsamic 1 slice fruit bread and 2 satsumas mixed with 1tbsp reduced-fat salad
vinegar and served with 1 slice cream, black pepper and a pinch
wholegrain bread DINNER 485kcal chopped red chilli (optional), and
80g rigatoni, cooked and drained, iceberg lettuce. Plus 1 apple
SNACK 154kcal mixed with 50g mozzarella, chopped,
20g dried apricots and 20g cashews fresh basil and black pepper. Bake, SNACK 100kcal
covered, at 180°C/fan 160°C/gas 4 Cappucino made with unsweetened
DINNER 473kcal for 15 min, then sprinkle with 1tsp almond or skimmed milk
1 serving cod and pesto grated parmesan and
parcels (p73), plus a TOTAL serve with a large TOTAL DINNER 544kcal TOTAL
100g pot crème caramel kcal mixed green salad kcal 1 serving veggie burgers kcal
1,500 1,416 with satay sauce (p50) 1,483
WEEKEND MEALS NOW KEEP GOING...
p46 p52
AROUND
SATURDAY SUNDAY BREAKFASTS 300kcal
EACH
BREAKFAST 385kcal BREAKFAST 315kcal Porridge to go
1 slice ham, 30g slice cheese such 150g pot low-fat natural yogurt 1 pot no added sugar porridge
as gruyère and 1 tomato, sliced, on mixed with 3 different fruits, such made up with hot water, sprinkled
2 slices rye toast as a chopped pear, sliced apple and with 30g raisins and 1tsp toasted
some berries, and sprinkled with sesame seeds
SNACK 150kcal 1tsp toasted pumpkin seeds
Skinny cappuccino and Poached egg and mushrooms
1 small banana SNACK 153kcal 1 large flat mushroom, grilled,
1 slice wholemeal toast with 1tsp served with 1 poached egg and
LUNCH 429kcal peanut butter 1 slice wholegrain toast
1 wholemeal pitta with 1
small avocado and lots of LUNCH 488kcal Cereal with fruit and yogurt
vegetable crudités 100g very lean roast lamb, 2 small 40g serving Bitesize Shredded
potatoes roasted in a little spray Wheat with milk, a dollop of plain
SNACK 130kcal oil, and 3 vegetables such as fromage frais and 40g dried
25g bar 70% dark chocolate broccoli, courgettes and carrots, apricots, chopped
steamed. Plus some mint sauce and
DINNER 381kcal low-fat gravy Overnight oats
1 serving soba noodle salad (p46). 30g porridge oats, 1tsp sunflower
Plus a 150g serving sugar-free SNACK 100kcal seeds, 1tsp chopped hazelnuts,
jelly with 100g strawberries and 1 slice toasted fruit bread 30g low-fat natural yogurt and a
a small pot low-fat pinch ground cinnamon, soaked
fromage frais TOTAL DINNER 412kcal TOTAL overnight in the fridge, served with
kcal kcal
1 serving oven 1 apple, grated
1,475 omelette (p52) 1,468
Beans and spinach on toast
Put 80g spinach in a colander, pour
AFTER YOU’VE FOLLOWED our menu planner over hot water from the kettle, drain
for a week, create your own using the ideas on and squeeze out. Spread on a slice
wholegrain toast, then top with a
the right. Choose ONE breakfast, ONE lunch, ONE small can reduced sugar and salt
dinner and TWO snacks each day. Plus have an extra baked beans, heated with a dash of
300ml skimmed milk in skinny coffees or shakes. worcestershire sauce

R EC I PE S
p67 p62
AROUND AROUND AROUND

LUNCHES 400kcal DINNERS 500kcal SNACKS 100kcal
EACH
EACH EACH
Egg and mushroom Prawn pilaf Vary your two snacks
toasts 1 serving prawn and brown rice each day to keep it interesting
1 serving baked egg and pilaf (p62). Plus 1 apple O½ red pepper, diced, with 25g
mushrooms on toast (p67) goat’s cheese, crumbled
Italian tuna salad
Bean soup 120g cooked wholegrain pasta, O2 crispbreads spread with 1tsp
400ml serving bean soup with a slice mixed with 1 tomato, finely chopped, wholegrain mustard and topped
wholegrain bread. Plus 1 pear ½ green chilli, deseeded and finely with cucumber slices and 2 thin
chopped, 1tbsp fresh basil, chopped, slices roasted turkey
Fish and potato salad cucumber, diced, 80g cannellini
Large bowl of mixed salad leaves beans and 100g tuna, both drained, O110g cooked prawns mixed with
tossed with 10ml reduced-fat French drizzled with balsamic vinegar fresh flatleaf parsley, chopped,
dressing, 3 rollmop herrings, sliced lemon juice and Tabasco sauce
(rinsed, to reduce salt) and 150g Fillet steak with olives
cooled boiled new potatoes Cook 150g lean steak to your liking O1 oatcake spread with 20g ricotta,
and set aside to rest. Chop 4 pitted plus 4 cherry tomatoes
Pitta with spicy beans Greek olives, then mix with 1 tomato,
200g can reduced sugar and salt diced, and 1tsp fresh oregano leaves. O100g frozen grapes with 1 heaped
baked beans, heated with Tabasco Season with black pepper and tbsp low-fat fromage frais
sauce to taste, served with 1 toasted drizzle with balsamic vinegar. Serve
wholemeal pitta, cut into strips, and with the steak, some watercress and O1 Laughing Cow Extra Light
carrot and cucumber crudités 200g boiled new potatoes, sliced and cheese triangle with 6 mini grissini
grilled. Plus a bowl of strawberries and 1 sliced apple
Roast chicken sandwich with 1tbsp low-fat natural yogurt
2 slices wholegrain toast spread O 1 medium hard-boiled egg, diced
lightly with reduced-fat salad cream Chicken kebabs and mixed with 10g reduced-fat
and sprinkled with black pepper, Thread a metal skewer with 150g salad cream and 60g iceberg
filled with 2 slices lean roast chicken cubed chicken breast, chunks of lettuce, shredded
and cucumber, sliced. Plus 1 apple green pepper and red onion, and
PHOTOS: ISTOCK
cherry tomatoes. Brush lightly with O100g fat-free Greek yogurt with
French cheese and bread oil and grill until cooked through. 100g fruit salad, drained
40g camembert or brie with 1 pear, Serve with 1 wholemeal pitta and
sliced, and a ciabatta roll 1tbsp tzatziki. Plus 1 crème caramel O20g piece 70% dark chocolate

WEEKNIGHT DINNERS
FAMILY MEALS
orted! s
Each month we bring you a batch of healthy, quick and easy midweek
suppers, with meat, chicken, fish and veggie options to please everyone
Soba noodle salad 1 Cook the noodles in a medium sliced avocado among 4 serving
prep 15 min cook 5 min serves 4 pan according to the pack plates, then pile the noodle salad
instructions, adding the asparagus on top and serve.
150g soba noodles for the final 30 sec. Drain and rinse
1 bunch asparagus, peeled or under cold running water, then 1
thinly sliced lengthways drain again. Transfer to a large bowl
½ cucumber, sliced along with the cucumber, shallots, PER SERVING
3 shallots, finely sliced salad leaves and capers. 307kcal 3g fibre
100g mixed salad leaves 2 Combine the dressing 11.5g fat 17.3g protein
2tsp capers ingredients in a small bowl, then 2g saturates 1.45g salt
150g smoked salmon, sliced pour over the salad and toss well. 30.7g carbs 47mg calcium
½ avocado, flesh thinly sliced 3 Divide the smoked salmon and 7.7g sugars 1.2mg iron
For the dressing

1½ tbsp olive oil
1tsp toasted sesame oil
Soba noodle salad
½tsp soy sauce
Juice 1 lime

R EC I PE S
Garlic chicken with 2 Meanwhile, combine the garlic

spinach and feta and oregano in a bowl, then add
stuffed potatoes the chicken and turn to coat. Heat
prep 15 min cook 15 min serves 4 a non-stick griddle pan to medium-
gluten free high and spray with oil, then cook Garlic chicken with
the chicken for 5 min on each side
spinach and feta
stuffed potatoes
4 medium jacket potatoes or until golden and cooked through.
2 garlic cloves, crushed 3 At the same time, steam or
1tsp dried oregano microwave the spinach for 3 min or
4 x 125g skinless chicken breasts until steaming hot, then squeeze
Cooking oil spray out the excess moisture.
120g frozen spinach 4 Slice the top off each potato, then
75g reduced-fat feta, crumbled scoop a third of the flesh into a bowl. 1
200g mixed salad leaves, to serve Roughly mash, then add the spinach
and feta, stirring to combine. Spoon PER SERVING
1 Prick the potatoes with a sharp the filling back into the potatoes 438kcal 6.7g fibre
knife, then microwave on high for and replace the tops if you like. 6.9g fat 46.6g protein
10–15 min until cooked through. 5 Slice the chicken thickly, then 3.0g saturates 0.6g salt
Alternatively, bake in a medium serve with the stuffed potatoes 42.5g carbs 50mg calcium
oven for 45–50 min. Set aside. and mixed salad leaves. 3.6g sugars 2.3mg iron

Chilli-lime chicken 1 Combine the lime juice and chilli
lettuce cups in a small bowl. Put the chicken
prep 15 min cook 5 min serves 4 strips in a non-metallic bowl and
gluten free dairy free pour over half the lime mixture,
then set aside to marinate for 5 min.
Juice 3 limes Add the tamari and 2tbsp water to
1 mild red chilli, deseeded, the remaining lime mixture to make
finely chopped a dipping sauce. Set aside.
400g skinless chicken breast, 2 Spray a non-stick frying pan
cut into thin strips with oil, then set over a medium-
1tbsp reduced-salt tamari high heat. Cook the chicken for
Cooking oil spray 2–3 min on each side until golden 1
200g flat rice noodles and cooked through.
2tsp toasted sesame oil 3 Meanwhile, cook the rice noodles PER SERVING
1 large cos lettuce, leaves according to the pack instructions. 269kcal 5.1g fibre
separated Drain and toss with the sesame oil. 6.0g fat 35.7g protein
1 large carrot, coarsely grated 4 Fill each lettuce leaf with the rice 1.2g saturates 0.8g salt
or shredded noodles, carrot, pea shoots and 15.6g carbs 62mg calcium
50g pea shoots chicken. Serve with the sauce. 5.7g sugars 1.6mg iron
Chilli-lime chicken lettuce cups

R EC I PE S
Beef and bean

enchiladas
prep 15 min cook 20 min serves 4
Cooking oil spray

400g lean beef mince
395g can taco-style beans
Pinch chilli flakes
100g baby spinach
400g can chopped tomatoes
4 x medium wholegrain
tortilla wraps
40g reduced-fat cheddar, grated
1 avocado, flesh sliced
100g mixed salad leaves, to serve
1 Heat the oven to 200°C/fan

Beef and bean enchiladas
180°C/gas 6 and put a large baking
dish in to heat.
2 Spray a non-stick frying pan
with oil and set over a medium-
high heat. Cook the mince, stirring,
for 2 min or until just browned.
Add the beans, chilli flakes, baby
spinach and half the tomatoes,
then cook for a further 2 min or the remaining tomatoes and 1
until heated through. sprinkle with the grated cheese.
3 Remove the baking dish from 4 Bake for 10–15 min until the PER SERVING
the oven and spray with oil. enchiladas are heated through and 516kcal 11.3g fibre
Fill each tortilla wrap with a quarter the cheese has melted. Top with the 17.2g fat 38.4g protein
of the beef and bean mixture, then sliced avocado, season with ground 6.6g saturates 2g salt
roll up. Put the wraps side by side in black pepper and serve with the 46.2g carbs 224mg calcium
the baking dish, then spoon over mixed salad leaves. 8.9g sugars 4.6mg iron

R EC I PE S
Veggie burgers
with satay
sauce
prep 10 min cook 15 min
serves 4
vegetarian
dairy free
4 shop-bought
vegetarian burgers
(we used Gosh!
veggie burgers,
available from
Morrisons, Ocado
and Tesco)
50g mixed
salad leaves
4 medium
wholegrain rolls, Veggie burgers with
halved satay sauce
2tbsp unsalted
roasted peanuts,
coarsely chopped
1 large carrot, grated
40g alfalfa sprouts, or a punnet
RECIPES: MEGAN CAMERON-LEE. PHOTOS: MARK O’MEARA
salad cress
For the satay sauce
50g no added sugar or salt for the satay sauce in a small pan,
crunchy peanut butter along with 3tbsp water. Heat gently,
Juice 1 lime stirring for 4–5 min until thickened,
1 garlic clove, crushed adding an extra 1tbsp water if the
2tsp reduced-salt sauce becomes too thick. Set aside.
soy sauce 3 Put some salad leaves on the PER SERVING
½ red chilli, finely chopped base of each roll, then top with a 544kcal 15.7g fibre
burger. Top with satay sauce, 19.9g fat 19.1g protein
1 Cook the burgers according to peanuts, carrot and alfalfa sprouts 5.3g saturates 2.2g salt
the pack instructions. or salad cress, then add the top 64.3g carbs 97mg calcium
10.6g sugars 2.3mg iron
2 Meanwhile, put all the ingredients halves and serve immediately.

Our gluten-free food is delicious for a reason.
At ‘Too Good To Be...’ every product is expertly made to contain
the most important ingredient: flavour. This is our passion,
which means everything that leaves our bakery has passed the
‘Too Good To Be…’ Taste Test.
Full on flavour, it’s a promise we’re proud to deliver. toogoodtobe.com
Find the range or ask for it at your local store

EASTER
WEEKEND
BRUNCH
Take a break from the chocolate version
and treat yourself to a long, lazy, egg-based
meal of the nutritious variety
Oven omelette for break up just a little with a fork,

a small crowd so the yolks are still yellow pieces
prep 10 min cook 30 min serves 6 within the whites.
gluten free 4 Remove the tin from the oven,
then pour the eggs over the roasted
250g cherry tomatoes on the vine veg mixture. Scatter with the
200g button chestnut mushrooms mangetout strips and olives, season
140g diced pancetta or lardons with ground black pepper, then top
2tbsp extra-virgin olive oil with the grated parmesan in patches.
75g mangetout Return to the oven and cook for
10 eggs 10–12 min until the omelette is set
3tbsp pitted kalamata olives and puffy at the edges.
4tbsp freshly grated parmesan, Tip Serve with a piece of crusty
plus extra to serve bread and a scraping of low-fat
spread, if you like.
180°C/gas 6. 1
2 Strip the tomatoes from the vine
and put them in a roasting tin with
PER SERVING
the mushrooms and pancetta or 412kcal 3.1g fibre
lardons. Toss with the oil, then cook 31.3g fat 28.3g protein
in the oven for 15 min. 9.3g saturates 2.2g salt
3 Meanwhile, shred each 3.5g carbs 185mg calcium
mangetout into three strips. Blanch 3.2g sugars 2.9mg iron
for 2 min in boiling water, then
drain and refresh under the cold
tap. Crack the eggs into a bowl and

R EC I PE S
Oven omelette
for a
small crowd

Tomato toasts with scrambled eggs, herbs and olives
prep 10 min cook 5 min serves 6 8 eggs 1 Halve, deseed and roughly chop
vegetarian dairy free 3 short crusty baguettes, each the tomatoes, then drain through a
halved lengthways colander set over a bowl. Heat
750g ripe tomatoes 8 fresh marjoram or oregano 1tbsp of the oil with the crushed
2tbsp extra-virgin olive oil, plus sprigs, roughly chopped garlic in a non-stick frying pan over
extra to serve 18 pitted kalamata olives, sliced a high heat. As soon as the garlic
5 garlic cloves, 3 crushed, 2 peeled into slivers sizzles, stir and quickly add the
and left whole Cayenne pepper, to sprinkle tomatoes so the garlic doesn’t
1tsp chilli flakes, plus extra to serve (optional) brown. Cook for 3 min without
stirring, just to heat through but not
break down. Mix in the chilli flakes.
2 Meanwhile, crack the eggs into
a bowl and break up with a fork.
Heat a large non-stick pan over
a low-medium heat, then add a
splash of the remaining oil. Pour
in the eggs and stir constantly over
a low heat, using a wooden spoon
to scrape the egg as it sets in the
bottom of the pan and around the
edges, adding it to the runny
mixture. Continue to stir into wet
curds for about 2 min or until done
to your liking.
3 Heat a non-stick griddle pan over
a high heat and toast the bread on
the cut sides. Remove from the pan,
then generously rub the toasted
sides with the whole garlic cloves
and the remaining oil.
4 Fold most of the herbs into the
tomato mixture, then very lightly
fold in the eggs. Divide the mixture
among the garlic toasts, then
scatter with the olives, extra chilli
flakes and the remaining herbs,
with an extra drizzle of oil. Sprinkle
with cayenne pepper, if using.
2
PER SERVING
329kcal 3.9g fibre
Tomato toasts 13.3g fat 15.4g protein
with scrambled 2.8g saturates 1.2g salt
eggs, herbs and 35.2g carbs 127mg calcium
olives 5.4g sugars 2.6mg iron

R EC I PE S
Roman frittata
prep 15 min cook 15 min serves 4 drain again. Pop the beans out of so any runny egg flows into the
vegetarian gluten free their skins, if you like. spaces. When puffs of steam start
2 Heat 1tbsp of the oil in a large to appear in the middle but the
6 canned artichokes, drained well ovenproof, non-stick frying pan, egg is still runny, scatter over the
and halved lengthways then fry the artichokes cut-side down broad beans and artichokes. Put
5 duck eggs until lightly golden. Add the spring under the grill for about 4 min or
4tbsp skimmed milk onions and cook briefly to wilt. Lift until puffy around the edge and set
100g shelled broad beans the vegetables with a slotted spoon in the middle. Turn the grill to high
2tbsp extra-virgin olive oil on to a plate. Mix the parmesan and and cook for a further 1 min to
4 spring onions, finely sliced marjoram or oregano into the eggs brown the top.
25g vegetarian parmesan-style and season with black pepper.
cheese, grated 3 Heat the grill to medium, with the 1
5g fresh marjoram or oregano shelf in the middle. Wipe out the
sprigs, leaves stripped and frying pan, then add the remaining PER SERVING
chopped oil and heat over a medium heat. 279kcal 2.5g fibre
Pour in the egg mixture. When the 18.8g fat 18.8g protein
1 Drain the artichokes on kitchen mixture starts to set around the 4.9g saturates 0.5g salt
paper. Crack the eggs into a bowl, edge, move it slightly, in parts, 7.5g carbs 155mg calcium
then add the milk and whisk with a around the edge and tilt the pan 2.3g sugars 3.3mg iron
fork. Cook the broad beans in a

pan of boiling water for 3 min.
Drain, refresh in a bowl
Roman
frittata
of cold water, then
READER OFFER Recipes adapted from Cracked by

Linda Tubby (Kyle Books, £16.99). HFG readers can
buy a copy for the special price of £14.99 (including
p&p for UK mainland). Call 01903 828503, or
email mailorders@lbsltd.co.uk, and quote KBHF.

R EC I PE S
DINNER for ONE
Chicken saltimbocca
with lemon sauce
This dish brings a touch of the
restaurant to your table in under
30 min. No chef’s skills required
gluten free dairy free
125g skinless chicken breast

1tsp finely chopped fresh rosemary
or thyme leaves
1 slice prosciutto
1tsp olive oil
3 fresh sage leaves
125g asparagus
1 tomato, chopped
Large handful rocket
½ x 400g can mixed beans in
water, drained
1tsp balsamic vinegar
75ml gluten-free reduced-salt
chicken stock
Zest and juice ½ lemon
1 Sprinkle the chicken with the

herbs, then wrap the prosciutto
around it widthways. Heat the oil in
a non-stick frying pan and set over a
high heat, then fry the sage for 1 min
or until crisp. Transfer to a piece of
kitchen paper and set aside.
2 Add the chicken to the same pan
and cook for 4–5 min on each side.
3 Meanwhile, steam or microwave
the asparagus for 4 min or until just
RECIPE: SARAH SWAIN. PHOTO: DEVIN HART
tender. Combine the tomato, rocket,

beans and vinegar in a small bowl.
4 Add the stock and the lemon zest 3
and juice to the pan with the chicken.
Bubble for 2 min or until the sauce PER SERVING
reduces by half and the chicken is 446kcal 14.4g fibre
cooked through. Put the asparagus 14g fat 48.2g protein
Chicken saltimbocca
on a plate and top with the chicken. 3.2g saturates 1.7g salt
with lemon sauce
Garnish with sage, drizzle with lemon 25g carbs 159mg calcium
sauce and serve with the bean salad. 5.4g sugars 2.2mg iron
TURN 4 INGREDIENTS
MINTED LAMB AND BROAD BEAN PILAF
PUT I ON THE MENU
LAMB Choose lean cuts and lamb

can play a valuable role in your
2 Lamb
Steaks,
£3.60/270g
The Best English
Garden Mint Sauce,
£1.45/195g
healthy eating repertoire
L
AMB IS A GOOD SOURCE OF PROTEIN, vitamin LAMB, GINGER AND KALE STIR-FRY
B12 for healthy red blood cells, zinc to boost
immunity, niacin for regulating cholesterol,
selenium for heart health, and riboflavin for energy.
But what about the fat? It’s the cuts you choose – and
how you cook them – that are all important. Lean cuts
such as leg and rump steaks and neck fillet are ideal for
quick-cook stir-fries and grilling, while shoulder, breast
and scrag-end are fattier (and require longer cooking).
The lean cuts tend to be more expensive, but the
flavour is so rich you won’t need a huge amount.
A little fat is needed to keep the meat moist as
it cooks, but trim any excess before eating. Most Lamb Neck Fillet, Curly Leaf Kale,
supermarkets sell packs of lean diced lamb £3.61/233g £1/200g
for casseroles and slow-cooking, as well as lean
lamb mince (it can be as low as 5% fat). For shepherd’s
pie or moussaka, dry-fry the mince and drain off
HARISSA LAMB AND BEAN POT
the fat before adding any other ingredients. When
cooking koftas and meatballs use a grill tray so
any excess fat drains away.
ROAST OF THE DAY

Waitrose Boneless Leg Of New Zealand Lamb
With Garlic & Rosemary £7.49/400g
Lean, ready to pop in the
oven and cook in just 35
min. Serve with roasted or
steamed vegetables.
Per portion ( pack) O 221kcal Butcher’s Selection Extra Special Pomodorini
O 11.8g fat O 5.2g saturates 2 Lamb Leg Steaks, Cherry Tomatoes,
O 0.7g sugars O 0.3g salt £4/300g £1/400g can

S H O PPI N G
INTO SPRINGTIME DINNERS

Selected from
TAKES 574kcal PER SERVING
15
MIN prep 5 min cook 10 min serves 2
Heat the grill to high. Trim any fat off the lamb steaks,
then put them in a grill pan lined with foil. Brush all over
with 2tsp mint sauce, then season with freshly ground
black pepper. Grill for 5–8 min, turning once, until
browned but still a little pink in the middle. Meanwhile,
cook 150g frozen broad beans in a pan of boiling
water for 3–4 min. Drain, then return to the pan and
add the lentils, quinoa and spelt, another 2tsp mint
sauce and a splash of water. Heat until hot, then divide
Frozen Eat Smart Ready To Eat between 2 plates. Slice the lamb and serve on top
Broad Beans, Or Heat Lentils, Quinoa of the spelt and broad bean mixture.
£1/500g & Spelt, £1.74/250g WATCH OUR HOW-TO-MAKE-IT VIDEO
at healthyfood.co.uk
Selected from
TAKES
15 482kcal PER SERVING
MIN
Cut the lamb neck fillet into strips. Heat a wok or large
non-stick frying pan until hot. Spritz with spray oil, then
add the lamb and stir-fry over a high heat for 2 min.
Add the kale and stir-fry for 1 min, then add the
butternut squash noodles and cook for another 1 min.
Add a splash of water, then cover and cook for 2 min or
until the veg are just tender. Stir in the teriyaki and
Boodles Butternut Squash Teriyaki & Ginger Stir Fry ginger stir-fry sauce, then heat through for a further
Noodles, £1.25/300g Sauce, £1/175ml 1–2 min before serving.
Selected from
TAKES
20
MIN
550kcal PER SERVING

WORDS: NICHOLA PALMER. PHOTOS: ISTOCK
Cut the lamb steaks into chunks, removing any excess

fat. Heat a non-stick frying pan and spritz with spray
oil, then add the lamb and fry for 2 min or until
browned. Add the cherry tomatoes, the mixed beans,
drained, and 2tsp harissa paste (or to taste). Stir well,
bring to the boil, then reduce the heat and simmer
for 10 min before serving.
Organic Mixed Beans Harissa Paste,
In Water, £2.10/90g
68p/400g

Prawn and
brown
rice pilaf
The short
route to
R EC I PE S
Thai green
beef and veg
curry
Fancy a curry without scouting out a long list of ingredients?

A quick supermarket shop plus a few minutes of prep will get
these delicious flavours on the table any night of the week
SPICE TOWN APRIL 2017 HEALTHY FOOD GUIDE 61

Prawn and brown Thai green beef and
rice pilaf veg curry
prep 10 min cook 10 min serves 4 PER SERVING
gluten free 436kcal 5.2g fibre
16.9g fat 19.7g protein
2 x 250g packs ready to heat 2.7g saturates 1.2g salt
48.3g carbs 116mg calcium
steamed brown basmati rice
1tbsp sunflower oil
2 garlic cloves, finely chopped
1tsp ground coriander
1tsp ground turmeric Thai green beef
200g cooked sustainable and veg curry
king prawns prep 15 min cook 15 min serves 4
150g frozen peas gluten free dairy free
2 spring onions, finely sliced season to taste with freshly ground
50g cashews, lightly toasted in 1tbsp sunflower oil black pepper. Slice the steaks,
a dry non-stick frying pan 2 red onions, sliced then stir them into the curry along
Small bunch fresh coriander, 175g baby corn, halved with any resting juices. Serve
roughly chopped lengthways topped with the remaining
Lemon wedges and 4tbsp yogurt 200g pak choi, halved coriander and the chilli oil, if
(optional), to serve 100g Thai green curry paste using, with the rice alongside.
400ml light coconut milk
1 Heat the rice according to the 1tbsp fish sauce 2
pack instructions. Meanwhile, heat 175g basmati rice
the oil in a medium non-stick frying 2 x 200g sirloin steaks, fat trimmed PER SERVING
pan over a medium heat. Add the Juice 2 limes 435kcal 3.8g fibre
garlic and gently fry for 1–2 min. 25g bunch fresh coriander, 21.4g fat 34.8g protein
Add the ground coriander and roughly chopped 10.3g saturates 1g salt
turmeric, then cook for 1–2 min 2tsp chilli oil (optional), to serve 22.9g carbs 78mg calcium
more. Stir in the hot rice, prawns 8.2g sugars 3.8mg iron
and peas, then cook for a further 1 Heat half the oil in a wok or
3–4 min until everything is hot. large non-stick frying pan. Add the
RECIPES: ELLA TARN, LOTTIE COVELL. PHOTOS: LAUREN MCLEAN, STUART WEST, MIKE ENGLISH
2 Remove the pilaf from the onions and fry over a medium heat
heat and stir in the spring onions, for 2–3 min until they start to soften, Tofu and
toasted cashews and fresh then add the corn and pak choi. Fry chickpea curry
coriander. Serve with lemon for 5 min, then add the curry paste prep 15 min cook 30 min serves 4
wedges and yogurt, if using. and cook for 1 min more. The veg vegetarian gluten free
should still be crunchy. Turn the
heat to very low, then stir in the 2tbsp vegetable oil
Prawn and brown
coconut milk and fish sauce and 280g pack firm tofu (we used
rice pilaf
warm through (keep the heat low to Tofoo Naked), cut into cubes
prevent the coconut milk splitting). 1 large onion, finely sliced
2 Meanwhile, steam the rice 2 garlic cloves, crushed
according to the pack instructions. 25g fresh ginger, grated
At the same time, heat a medium 2tbsp medium curry paste
non-stick frying pan over a high heat. 200g can chopped tomatoes
Rub the steaks with the remaining 600g chickpeas in water (1 large
oil, then fry for 2–3 min on each side and 1 small can), drained
for medium, or until done to your 300g frozen spinach
liking. Set aside to rest for 5 min. 175g basmati rice
3 Stir the lime juice and most of 1tbsp lemon juice
the coriander into the curry, then 4tbsp low-fat natural yogurt, to serve

R EC I PE S
Tofu and
chickpea curry
1 Heat half the oil in a large

non-stick frying pan over a high
heat. Add the tofu and fry for
5 min, turning to brown slightly on
all sides. Remove from the pan
using a slotted spoon and put on 3 Turn the heat down to low, then
a plate lined with kitchen paper. stir in the tofu and lemon juice and
2 Add the remaining oil to the season with black pepper. Simmer
pan, then fry the onion, garlic and for a few min, then serve with the
ginger for 5–6 min until the onion rice and yogurt on the side.
has softened. Add the curry paste
and cook for a few min more. Add 1
the chopped tomatoes, chickpeas
and spinach, then cover and cook PER SERVING
over a low-medium heat for 10 min, 575kcal 13.4g fibre
stirring occasionally, or until the 19g fat 27g protein
spinach has thawed and the curry 2.2g saturates 0.4g salt
is hot. Meanwhile, cook the rice 65g carbs 170mg calcium
according to the pack instructions. 10.6g sugars 5.1mg iron

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R EC I PE S
The ultimate Cheesy, creamy and

packed with gnocchi…
That’s right! We’ve put
veggie bake the hearty in healthy and

boy, does it taste good
Gnocchi gratin with

broccoli and kale
vegetarian
1tbsp olive oil

1 onion, finely chopped
30g plain flour
425ml skimmed milk
1tbsp dijon mustard
Good grating fresh nutmeg
200g light soft cheese
500g pack ready-made gnocchi
350g broccoli, cut into small
florets, stem thinly sliced
100g kale
30g vegetarian-style
parmesan, grated

200°C/gas 7. Heat the oil in a large
saucepan, then fry the onion over
a medium heat for 5 min or until it
starts to soften. Add the flour and
fry for 1 min more before gradually
whisking in the milk. Bring to a
simmer, stirring constantly, until
the sauce thickens and bubbles.
RECIPE: LOTTIE COVELL, ELLA TARN. PHOTO: STUART WEST
Reduce the heat and stir in the

mustard, nutmeg and soft
cheese. Set aside.
2 Bring a large saucepan of water
to the boil, then add the gnocchi
and broccoli and simmer for 1
3–4 min until the gnocchi floats to
the surface. Stir in the kale, then PER SERVING
drain the gnocchi and veg well. 410kcal 7.9g fibre Gnocchi gratin
Stir into the sauce, then pour into a 9.1g fat 22.4g protein with broccoli
1.5 litre baking dish. Sprinkle over 3.7g saturates 2.1g salt and kale
the grated cheese and bake for 55.4g carbs 369mg calcium
15 min or until golden. 12.6g sugars 1.9mg iron

We all have nights when we’re just too tired/busy/uninspired to cook a full
Peas with courgette, feta and mint Tuna, olive and basil
prep 5 min cook 5 min serves 1 vegetarian prep 5 min cook 2 min serves 1 dairy free
100g frozen 1 Boil the peas in a pan of boiling 120g can 1 In a bowl, combine the tuna, tomato,
peas water for 2 min. Drain well. no-drain tuna olives and onion.
in olive oil
Cooking oil 2 Meanwhile, spray a non-stick 2 Toast the bread, then drizzle with the
spray griddle or frying pan with oil, then 1 tomato, balsamic vinegar and top with the tuna
cook the courgette ribbons for chopped mixture. Garnish with basil leaves.
½ courgette,
1–2 min on each side until lightly
sliced into
long ribbons charred. Toast the bread.
4 pitted black
olives, sliced 1
3 Roughly mash the peas with a
2 slices ¼ red onion,
squeeze of lemon juice, then spread PER SERVING
wholegrain thinly sliced
bread on to the toasts. Top with the 402kcal 8.4g fibre
2 slices
RECIPES: MEGAN CAMERON-LEE. PHOTO: MARK O’MEARA
courgettes, feta, mint leaves and a 10.7g fat 37.4g protein

Squeeze sprinkling of chilli flakes. wholegrain 1.5g saturates 2.2g salt
lemon juice toast 34.5g carbs 24mg calcium
5g sugars 0.5mg iron
30g reduced- 2tsp balsamic
fat feta, vinegar
crumbled
1 Fresh basil
A few fresh leaves, to
mint leaves garnish
PER SERVING
and dried
315kcal 12.5g fibre
chilli flakes,
to garnish 5.9g fat 19.5g protein
2.5g saturates 1.7g salt

R EC I PE S
meal. These fuss-free recipes deliver a satisfying supper in minutes
Baked egg and mushrooms Mexi-beans and cheese

prep 5 min cook 15 min serves 1 vegetarian prep 5 min cook 5 min serves 1 vegetarian
2 large 1 Heat the oven to 200°C/fan 180°C/gas ½ x 400g can 1 Heat the grill. Put the beans in a pan
portobello 6 and line a baking tray with non-stick kidney beans and set over a medium heat on the
mushrooms, in chilli sauce
baking paper. Put the mushrooms in the hob. Cook, stirring now and then, until
stems
removed tray, stem-side up, and bake for 15 min. 2 slices the beans are hot.
2 At the same time, grease 2 ramekins wholegrain 2 Meanwhile, toast the bread. Mash
Cooking oil with spray oil, then crack an egg into bread the avocado with a squeeze of lemon
spray
each one. Sprinkle with the parmesan, ½ small juice, then spread on to the toasts.
2 eggs then bake for 15 min with the avocado 3 Spoon the beans on top, then
mushrooms or until cooked. sprinkle over the grated cheddar. Put
2tbsp grated Squeeze
vegetarian 3 Toast the bread, then top each with lemon juice under the grill for 2 min or until the
parmesan- spinach and a mushroom. Loosen the cheese has melted, then serve.
style cheese eggs from the ramekins, then place on 1tbsp grated
2 slices top of the mushrooms. Sprinkle with

reduced-fat
cheddar
1
wholegrain the chives and black pepper to serve.
bread
Handful baby
1 470kcal
PER SERVING
16.3g fibre
spinach
3.6g saturates 2g salt
PER SERVING
Fresh chives, 56.6g carbs 165mg calcium
394kcal 6g fibre
snipped, 12.2g sugars 1.9mg iron
to garnish
6g saturates 1.4g salt

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R EC I PE S
EASTER TREAT
LOW-SUGAR BAKE
Have your teatime cake and
eat it, too… Our healthier hfg
version of a classic has under COVEPRE
100 calories per slice RECI
Low-sugar orange
yogurt drizzle cake
prep 15 min + cooling
cook 25 min serves 8
3 large eggs
75g Total Sweet
(xylitol sugar
alternative)
Finely grated zest
1 large orange
75g plain flour
½tsp baking powder
For the yogurt drizzle
2tbsp low-fat Greek yogurt
2½tbsp orange juice, plus
coarsely grated zest to decorate

150°C/gas 3. Lightly grease
a 20cm diameter non-stick fluted
ring cake tin. Using an electric
mixer, whisk the eggs and Total
Sweet together for 5 min or until Low-sugar
thick and creamy. When you lift orange yogurt
the whisk the mixture should leave drizzle cake
a trail on the surface.
2 Whisk in the orange zest. Sift in
the flour and baking powder, then
lightly fold into the mixture with NOT KEEN ON SWEETENERS?
a large spoon until just combined. Tip This cake is best You can also make this cake
RECIPE: NICHOLA PALMER. PHOTO: STOCKFOOD
3 Pour the mixture into the cake tin eaten on the day of baking using 75g standard caster sugar
and gently level the surface with – or wrap it well in clingfilm and instead of Total Sweet.
the back of the spoon. Bake for freeze until needed.
25 min or until golden and springy
to touch. Cool for 5 min in the tin
before turning out on to a wire rack PER SERVING
PER SERVING
to cool completely. 113kcal 0.7g fibre
96kcal 0.7g fibre
4 Just before serving, mix together 2.4g fat 5.3g protein
the yogurt and orange juice, then 0.7g saturates 0.2g salt
17g carbs 43mg calcium
drizzle over the cake and sprinkle 17.4g carbs 43mg calcium
with the coarsely grated zest. 0.9g sugars 0.6mg iron

Davina
and the
WAR on
SUGAR
You can’t cut it out
altogether, but the
TV star and healthy
home cook is fighting
the corner of healthy
eaters who want less
sugar, more flavour,
with a new batch of
speedy dishes

R EC I PE S
Minty pea soup

vegetarian gluten free
1tbsp olive oil

1 medium leek, roughly chopped
1 onion, roughly chopped
1 garlic clove, finely chopped
500g frozen peas
1 baby gem lettuce, leaves roughly
chopped
Large handful fresh mint leaves
800ml very low salt, gluten-free
vegetable stock, hot Minty pea soup
1–2tbsp lemon juice
4tbsp half-fat crème fraîche,
to serve (optional)
1 Heat the oil in a large saucepan.

Add the leek and onion and cook
over a gentle heat for 5 min or
until the onion is soft but not
coloured. Add the garlic and cook
for 1 min more.
2 Add 400g of the peas, all the
lettuce, most of the mint leaves
(reserving some to garnish) and
700ml of the stock. Bring the soup
to the boil, then reduce the heat
and simmer for 2–3 min.
3 Take the soup off the heat, then
blend with a stick blender or in a
food processor until you have a
thick purée. Add more stock until
you reach the consistency you like,
then add the remaining peas.
Return to a medium heat and warm
through for 2–3 min. Add lemon juice
and ground black pepper to taste.
4 Serve the soup hot or cold, with a
drizzle of crème fraîche, if using,
garnished with the remaining mint
leaves. Add a swirl of mint oil (see
right), if you like. It’s also delicious DAVINA’S DIY MINT OIL
served with some crusty soda or Blitz a large handful of fresh
sourdough bread. 2 mint leaves with 2–3tbsp olive
PER SERVING
oil in a small blender until smooth,
218kcal 9.4g fibre then season with black pepper.
Add more oil if necessary to
20.1g carbs 114mg calcium make a pourable consistency, then
11.9g sugars 3.3mg iron drizzle over the soup to serve.

Crunchy buttermilk 1 aubergine, cut into bite-size 2 When the veg are grilling, put the
chicken with roasted pieces chicken in a large shallow bowl and
ratatouille 1 fresh rosemary sprig pour over the buttermilk. Cover the
prep 20 min + marinating 2tbsp olive oil bowl and leave the chicken to
cook 30 min serves 4 250g cherry vine tomatoes, marinate for at least 10 min – or
divided into 4 equal branches leave it in the fridge overnight
400g mini chicken breast fillets 1tbsp balsamic vinegar (optional) if you’ve planned ahead.
284ml carton buttermilk Large green salad and lemon 3 Meanwhile, in another bowl,
75g fresh wholemeal or sourdough wedges, to serve mix together the breadcrumbs,
breadcrumbs (see below) lemon zest, chopped rosemary
Finely grated zest 1 lemon 1 Heat the grill to high and the and grated parmesan. Season with
3 fresh rosemary sprigs, leaves oven to 200°C/fan 180°C/gas 6. For black pepper.
picked and finely chopped the ratatouille, put the courgette, 4 Grease a baking tray with spray
25g parmesan, finely grated onion and aubergine pieces in oil. Remove the chicken from the
Cooking oil spray a large shallow roasting tray, buttermilk, shake off any excess,
1 lemon, cut into wedges, to serve spreading them out into a single then coat the fillets in the crumb
For the roasted ratatouille layer. Add the rosemary sprig and mixture. Put the coated chicken in
200g courgettes, cut into bite-size olive oil and season with black the baking tray, then spray with oil.
pieces pepper. Toss, then grill the 5 Remove the tray of vegetables
1 red onion, cut into wedges vegetables for 10 min. from the grill (leave the grill on but
reduce the heat to medium-high),
then add the cherry tomatoes
and drizzle with balsamic vinegar,
if using. Transfer the tray to the
Crunchy buttermilk hot oven and roast the vegetables
chicken with
roasted ratatouille for 10 min.
6 Meanwhile, put the chicken
under the grill for 15–20 min,
turning once, until golden on both
sides and cooked through.
7 Divide the chicken among
4 plates and serve with a large
green salad and lemon wedges
to squeeze over.
3
PER SERVING
367kcal 5.1g fibre
DAVINA’S CRISPY BREADCRUMBS

Crisp breadcrumbs make the best coating, so if you have
time, toast them in the oven first. Spread the breadcrumbs
over a shallow baking tray, then bake for 5–6 min at
180°C/fan 160°C/gas 4 or until dry but not golden.

R EC I PE S
DAVINA’S EASY-MAKE PESTO

I used to buy pesto until I discovered how easy it is to make. Just
put 1 garlic clove, 2tbsp toasted pine nuts, 1 large handful fresh
basil leaves, 2tbsp olive oil and 1tbsp grated parmesan in a
blender. Season with black pepper and blend until smooth. Wow!
Cod and pesto

parcels
Cod and pesto parcels lightly with some of the olive oil. tender (open one parcel carefully
prep 10 min cook 20 min serves 4 2 Blanch the green beans in a pan to check – steam will escape). Serve
gluten free dairy free of boiling water for 2 min. Drain, the parcels at the table so everyone
rinse under cold running water to can enjoy opening their own. For
2tbsp extra-virgin olive oil stop them cooking further, then mix a more substantial meal, serve with
400g mix green beans, mangetout, with the other vegetables. brown rice.
tenderstem broccoli or sugar 3 Divide the vegetables among the
snap peas 4 squares, then top with a cod fillet
4 x 150–175g skinless cod fillets and season with ground black
4tbsp fresh pesto (see above) pepper. Spoon 1tbsp pesto on top 2
250g mixed cherry tomatoes, of each fillet, then drizzle with 1tsp
halved olive oil. Scatter the cherry tomatoes PER SERVING
1 lemon, cut into 8 wedges around the vegetables and add 373kcal 3.8g fibre
2 lemon wedges to each parcel. 18g fat 43.3g protein
1 Heat the oven to 200°C/fan 180°C/ Scrunch up the paper and foil, 2.8g saturates 0.9g salt
gas 6. Cut out 4 x 40cm squares of leaving a little space around the fish. 7.2g carbs 142mg calcium
non-stick baking paper and the same 4 Put the parcels in a baking tray, 5.7g sugars 1.7mg iron
of foil. Lay the paper squares on top then bake for 15–20 min until the fish
of the foil squares, then brush them is cooked through and the veg are

DAVINA’S COURGETTE CONVERSION
I’d made cakes with carrots before but not with courgettes,
and was amazed – and thrilled – to find how good this is.
It’s light, lemony and yummy. I’m a courgette cake convert.
addition, then fold in the dry

ingredients. Coarsely grate the
courgette into a clean tea towel and
squeeze well to remove the excess
liquid. Mix the grated courgette and
the lemon zest into the cake batter,
then divide the batter evenly
between the prepared tins.
3 Bake the cakes on the middle
shelf of the oven for 40–45 min until
a skewer inserted into the middle
comes out clean. If the cakes look
as if they are browning too much
on top, cover them loosely with
non-stick baking paper or foil.
4 Take the cakes out of the oven
and leave them to cool in the tins
for 5 min. Remove the cakes from
the tins and transfer to a wire rack
to cool completely.
5 Remove the baking paper
from the cake bases. Whisk the
Philadelphia with the maple syrup,
half the lemon zest and the lemon
juice. Spread half the icing over
one of the cakes, then put the other
cake on top and cover the top with
the remaining icing. Scatter with the
poppy seeds and the rest of the
Courgette, lemon and For the icing lemon zest before slicing.
poppy seed cake 350g Philadelphia Lightest PER SLICE
prep 25 min cook 45 min 1½tbsp maple syrup 352kcal 1.6g fibre
cuts into 14 Finely grated zest 1 lemon and 23.9g fat 6.8g protein
vegetarian 1tbsp lemon juice 4g saturates 0.7g salt
2tsp poppy seeds 27.1g carbs 63mg calcium
300ml light olive oil, plus extra 19g sugars 0.6mg iron
to grease 1 Heat the oven to 180°C/fan

175g spelt flour 160°C/gas 4. Grease and base line
2tsp baking powder 2 x 20cm loose-bottom cake tins
Recipes
1tsp bicarbonate of soda with oil and non-stick baking paper.
adapted
Seeds scraped from 1 vanilla pod 2 Sift all the dry ingredients for the
from
or 1tsp vanilla powder cake into a bowl, then add the
Davina’s
300g runny honey vanilla. Pour the oil into a separate
Sugar-free
3 large eggs bowl, then beat in the honey. Add
In A Hurry (Orion Books,
225g courgettes, peeled the eggs to the honey mix, one at
£16.99), out now.
Finely grated zest 2 lemons a time, beating well between each

R EC I PE S
Courgette, lemon
and poppy
seed cake

WHIP
up a
CUPCAKE
These pretty little cupcakes call out for a pot of tea (or a
celebratory glass of fizz?) after a brisk bank holiday walk
Strawberry
buttermilk
cupcakes

R EC I PE S
Choc jaffa
cupcakes

R EC I PE S
Strawberry Choc jaffa

buttermilk cupcakes
cupcakes prep 15 min cook
prep 15 min cook 15 min makes 12
15 min makes 12 vegetarian
vegetarian gluten free
250g strawberries, hulled, plus 12 extra, sliced, 60g low-fat table spread
to decorate 100g caster sugar with stevia
75g low-fat spread Finely grated zest 1 orange, plus 4tbsp juice
75g caster sugar 1tsp vanilla extract
1tsp vanilla extract 2 eggs
2 eggs 175g gluten-free plain flour
300g plain flour 2½tsp gluten-free baking powder
3tsp baking powder 50g ground almonds
100g buttermilk 40g cocoa powder, sifted, mixed to a paste with 4tbsp
75g reduced-fat cream cheese boiling water
1tbsp icing sugar For the icing
60g icing sugar, sifted
1 Heat the oven to 180°C/fan 160°C/gas 4 and line a 2tbsp cocoa powder, sifted
12-hole muffin tin with cupcake cases. Whiz the hulled 1tsp finely grated orange zest
strawberries in a food processor until smooth. 4–5tsp orange juice
2 Put the spread, caster sugar and vanilla extract in a
mixing bowl. Beat with an electric mixer until pale and 1 Heat the oven to 180°C/fan 160°C/gas 4 and line
creamy. Add the eggs, one at a time, beating well. a 12-hole muffin tin with cupcake cases.
3 Sift the flour and baking powder into a medium 2 Put all the cake ingredients in a large bowl, then
bowl. Add spoonfuls of the strawberry purée and the whisk with an electric mixer for 2–3 min until smooth
flour mixture, alternately, to the egg mixture (reserve and well combined.
1tbsp of the purée to decorate). Stir in the buttermilk 3 Divide the cake batter among the cupcake cases,
until you have a smooth, combined batter. then bake for 15–18 min until the cupcakes are just firm
4 Divide the batter among the cases. Bake for 15–18 min to the touch. Remove from the oven and leave to cool
until just firm to the touch and light golden. Remove and slightly in the tin, then transfer the cupcakes to a wire
leave to cool slightly in the tin, then transfer to a wire rack rack and leave to cool completely. If freezing, put the
to cool completely. If freezing, put in a sealed container at cupcakes in a sealed container at this point and freeze.
this point and freeze. Thaw before completing the recipe. Thaw before completing the recipe.
5 Mix the reserved purée, cream cheese and icing sugar 4 Mix all the icing ingredients together in a bowl until
RECIPES: CHRISSY FREER. PHOTOS: MARK O’MEARA
in a bowl until creamy, then spread over the cupcakes. smooth, then spread the mixture over the cupcakes.
Top with the sliced strawberries.
PER CUPCAKE
189kcal 2g fibre
6g fat 4g protein
PER CUPCAKE 28g carbs 33mg calcium
174kcal 2g fibre 15g sugars 1mg iron
4g fat 5g protein
2g carbs 63mg calcium
10g sugars 1mg iron

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lifechangingevents
EASTER MAKEOVER
FREE-FROM
GOOD FRIDAY
We like our treats to be filling, so we’ve created these special hot cross
scones – and made them gluten and dairy free, for everyone to enjoy
HFG hot cross scones
prep 20 min + proving medium bowl. Set aside in a warm 2tbsp flour with 1tbsp water to
cook 20 min makes 10 place for about 10 min until frothy. make a smooth paste. Spoon into
vegetarian gluten free 2 Put the 340g flour, xanthan gum, a small zip-lock bag or piping bag,
dairy free 2tbsp of the remaining sugar, then snip off a corner. Carefully
the orange zest, ground spices, pipe the flour paste over the tops
160ml unsweetened soya milk, cranberries and currants in a large of the risen scones to form crosses.
warmed slightly mixing bowl. Fold to combine. Bake for 15–20 min until the scones
65g caster sugar Whisk the eggs with the oil and are golden and cooked through.
7g packet fast-action dried yeast vinegar in small bowl. 6 Meanwhile, put the remaining
340g gluten-free plain flour, plus 3 Add the frothy milk and egg sugar in a saucepan with 1½tbsp
3tbsp and a little extra to dust mixtures to the dry ingredients, water. Cook, stirring, over a
1½tsp xanthan gum then stir with a wooden spoon medium heat to dissolve the sugar,
Zest of 1 large orange until you have a soft, sticky dough. then simmer for 1–2 min until
2tsp ground cinnamon Lightly dust the work surface with syrupy. Cool slightly, then brush
1tsp ground mixed spice flour, then turn out the dough and over the scones and serve warm.
50g dried cranberries knead for 1–2 min until smooth.
50g currants 4 Spray a large baking tray with
2 eggs oil. Divide the dough into 10 HFG HOT CLASSIC
CROSS SCONE HOT CROSS BUN
1½tbsp sunflower oil even scone shapes and put them PER SCONE PER BUN
1tsp cider vinegar in the tray. Cover with oiled 207kcal 226kcal
Spray oil clingfilm, then a clean tea towel, 3.1g fat 3.9g fat
and leave in a warm place for 0.6g saturates 1.4g saturates
1 Whisk together the warmed 1 hr or until well risen. 10.2g sugars 18g sugars
soya milk, 1tsp of the sugar, all the 5 Heat the oven to 180°C/fan
yeast and 1tbsp of the flour in a 160°C/gas 4. Whisk the remaining
HOW WE MADE THEM HEALTHIER

RECIPE: CHRISSY FREER. PHOTO: MARK O’MEARA
O We lowered the total fat of supermarket free-from hot less granulated added sugar.
each scone by several grams cross buns. We achieved O We used JUST 14
by using UNSWEETENED this with a combination of INGREDIENTS, compared
SOYA MILK and keeping the spices, orange zest and a with 28-plus in many bought
quantity of oil to a minimum. SPECIAL BLEND OF free-from versions, which
O Our total sugars are also DRIED FRUITS that provide also include added flavours,
up to 4g lower than some delicious flavour and require preservatives and emulsifiers.

R EC I PE S
HFG hot cross scones

IN MAY’S
HEALTH ^CHEATS_
that WORK T
NEXUE
WONDERS! ISSSALE
ON AY
1M
ENERGY BOOSTS
How you can burn
more calories
BUDGET COOKING
Smart food tips
that cut down
on waste
CLEVER CARBS
Versatile veg
to whittle
your waist
SATISFYING
but SLIMMING
+ Savoury bowls
of goodness
+ 3 new ways with
asparagus
+ Classic pasta
makeover Roasted cauliflower
and pesto pasta
Plus + cycling guide + cut-sugar challenge + fibre providers +

CO M PE T I T I O N
WIN a six-piece
ceramic cookware set
Give your cooking a healthy makeover with a new set of pans from ProCook
WORTH
£219!
H
EALTHY COOKING starts reduce the calories in your meals. 24cm shallow casserole dish. The
with the right kitchen The prize includes three lidded pans are suitable for all hob types
equipment, which is why saucepans measuring 16cm, 18cm – including induction – and are both
we’re delighted to team up with and 20cm; a 28cm deep frying oven and dishwasher safe. Plus they
ProCook to offer HFG readers the pan; a 7.2 litre stock pot and a come with a 10-year guarantee.
chance to win a six-piece ceramic
cookware set designed to help you
reduce the fat in your cooking. FOR A CHANCE TO WIN,
The titanium-reinforced ceramic
coating gives the pans a non-stick go to healthyfood.co.uk/competitions
effect, meaning you can use less by 30 April 2017 and answer the simple question.
oil, which will also help you to You’ll find full terms and conditions on the website.

The If your willpower lets you down every

time you’re faced with biscuits, try
PSYCHOLOGY training your brain to stick to healthier
of FOOD choices, says Dr Jason Michael Thomas
HOW TO CHARGE UP YOUR

WILLPOWER
T
OMORROW YOU’LL HAVE are very distracting (more so than
a breakfast bursting with socks) and cause us to make even
goodness, a lunch that more mistakes when they appear.
leaves you feeling amazing, So it’s hard to ensure you only press
a small, nutritionally perfect dinner the button when you’re supposed to.
and no unhealthy snacks whatever. If, though, you continue to
Fast forward to tomorrow and practise, it becomes easier to avoid
you’ve skipped breakfast, caught making the mistake of incorrectly
lunch on the go (whatever it was) pressing the button to food. In
and you’re on your fourth biscuit of other words, you can be trained to
the afternoon. The plan was so resist distraction by the high-calorie
good. Where did it go wrong? foods and stick to your goal. The
You may assume you don’t have interesting thing here is that the
enough willpower, but it’s not that
simple. Our behaviour is determined
^You can be trained to
resist distraction by food_
people who got better at this also
ate less food over time and had
by a complex array of interacting even lost weight six months later.
factors, of which willpower is just food less and may also consume
one element. But there may be less food. Unfortunately, most of Little by little
something we can do about it. us aren’t in a position to direct SO IT LOOKS AS IF this thing we call
magnetic pulses directly into the willpower can be charged up by
What do we actually inhibitory control part of our brain. making small, deliberate, successful
mean by willpower? Research by Dr Natalia Lawrence attempts to refrain from engaging
USUALLY WE’RE THINKING about of University of Exeter does, however, with calorific foods. You might
our ability to refrain from doing bring us a step closer to boosting refrain from adding sugar to your
something, rather than our ability our willpower. In brief, participants tea. You might refrain from ogling
to commit to doing something. were asked to press a button as the pastries in the patisserie. You
Psychologists refer to this as quickly as possible whenever an might refrain from eating a biscuit.
inhibitory control: the ability to stop image appeared on the screen in It’s not about cutting out anything
an action. Interestingly, this control front of them – as long as it was a (you can still have biscuits). What’s
may be automatic to some extent. non-food image (such as a pair of important is that when you say you’re
Research from Universities of socks). However, if a picture of food not going to have one, you stick to
Birmingham and Oxford has shown (chocolate, say) appeared, they had that. Racking up these small but
that after we eat a filling meal, activity to inhibit the automatic tendency to successful acts of inhibitory control
in our inhibitory control brain region hit the button and avoid pressing it over time may well give you the
increases, as though our feet are instead. This may sound easy, but willpower you need to plan what
slamming on the brakes to stop us when you’re asked to respond as you want to eat and stick to it.
eating any more. Scientists have also quickly as possible you end up
PHOTO: ISTOCK
shown that if you stimulate the same making some mistakes (you forfeit O Dr Jason Michael Thomas is a
brain region with magnetic pulses to accuracy for speed). On top of this, lecturer at the School of Life and
increase brain activity, people crave high-calorie foods such as chocolate Health Sciences at Aston University.

NEED to KNOW
BARIATRIC SURGERY It’s a drastic move, but for some it’s the
only way to stop the spread. Jennifer
Low, a dietitian specialising in bariatric
surgery, reveals the pros and cons
When is bariatric before. You’ll need

surgery to eat really slowly
appropriate? from now on, taking
BEING OBESE doesn’t 15–20 minutes to
automatically qualify finish a meal. Chew
you for surgery. You food thoroughly to
first need to meet all of prevent reflux and
the following national sickness. You’ll
guidelines set out by also need to take
the National Institute vitamin and mineral
for Health and Care supplements for
Excellence (NICE): the rest of your life.
O You have a BMI of
40 or more, or between 35 and 40 people come off them altogether. How much does it cost?
plus a significant health condition They generally also feel more THE SURGERY is free on the NHS,
(for example, type 2 diabetes or confident, less depressed or anxious, but waiting lists are long. For this
high blood pressure) that could and enjoy improved mobility. reason, many people choose to
improve with weight loss. have it done privately. As a rule
O You’ve tried all appropriate Any side effects? of thumb, private gastric surgery
non-surgical measures, but not YOU MAY EXPERIENCE nausea, costs from £4,500.
achieved or maintained adequate, vomiting, stomach cramps and
clinically beneficial weight loss. dizziness if you overeat (particularly Is it for me?
O You’re generally fit for sweet foods). Temporary hair loss IT’S NOT AN EASY OPTION by any
anaesthesia and surgery. and bad breath, and retaining large means. Bariatric surgery involves
O You’re commited to the need for amounts of excess skin are other massive physical and psychological
long-term follow-up. common complaints. changes and it can be a shock to
realise you’ll never eat the same
What are the benefits? What does a post-bariatric way again. You need to be ready
YOU CAN EXPECT TO LOSE surgery diet look like? to change your lifestyle and eating
between 50% and 80% excess body YOU’LL BEGIN WITH a liquid phase, habits dramatically. If you do
weight (the weight you carry above then slowly progress back on to decide surgery may be appropriate
your ideal BMI). Most people with solid foods. It’s similar to weaning for you, book an appointment to
a BMI over 40kg/m2 are taking a baby – starting with puréed/ discuss it with your GP. Or look for
medication for type 2 diabetes, mushy textures, gradually building a private centre that quotes a price
high cholesterol, high blood up to solid foods. Most people are that is fully inclusive and that offers
PHOTO: ISTOCK
pressure or reflux. After the surgery able to eat normal, healthy foods follow-up appointments for at least
these medications can be drastically eight to 12 weeks post-surgery, but a year after surgery. Most offer free
reduced and in many instances in much smaller quantities than initial consultations with a surgeon.

H E A LT H
CASE STUDY
^Surgery was my LAST CHANCE saloon_

CHRIS CLARK, from Kent LOST
AGE 59 HEIGHT 5ft 3in (1.6m)
5st 8lb
(35kg)
F OR MOST OF MY ADULT life

I’ve been on a diet, ranging from
‘real food’ plans by Weight
Watchers, Slimming World and
Rosemary Conley, to meal
replacement plans such as Lighter
Life and The Cambridge Diet.
I managed to lose about 4st on
each, but as soon as I started eating
normally the weight piled back
on quicker than it had come off.
My downfall was sweet foods –
I had to have a huge piece of cake
every day, not just on special
occasions. I used to think about
BEFORE AFTER
food constantly, wondering when
I could get my next cake fix. WEIGHT BEFORE WEIGHT NOW
16st 6lb (104kg) 10st 12lb (69kg)
IT WAS A HARD DECISION to opt DRESS SIZE BEFORE 20–22 DRESS SIZE NOW 14
for bariatric surgery, mainly due BMI BEFORE 41 BMI NOW 27
to the cost but also because, in my
mind, it really is the last chance and change unhealthy habits to of the main course and sharing
saloon option. Before the operation, ensure you lose the excess weight. a dessert. In restaurants, I usually
I was a prime candidate for eat half the main course and take
diabetes and was on medication MY HUSBAND AND SON HAD the rest home in a collapsible box
for high blood pressure. I knew BARIATRIC SURGERY a few months (I take one everywhere with me)
I had to take action to combat my before I did and they’ve also each to have for lunch the next day.
food addiction and weight. lost 5st. Being in this together has Food is now much more enjoyable
helped us stick to our new as it doesn’t run our lives.
I HAD A GASTRIC
BYPASS in June 2016 ^Food is healthy eating habits. As
a family we’re now more
much more discerning about the food
WOULD I RECOMMEND bariatric
and have lost nearly surgery? Yes! There are so many
5st so far. My blood enjoyable we consume. Because benefits both for health and
pressure is now now as it we’re only able to eat self-esteem. I really enjoy being
normal and I no
doesn’t run small meals, we choose able to buy nice clothes, rather
_
longer need to take quality ingredients to than settling for what’s available in
medication for our lives make homemade dishes the bigger sizes. And I can still
reflux. I feel so well such as cottage pie and have the occasional piece of cake
– I wish I’d had the operation spaghetti bolognese. Our – just not every day and it has to
10 years ago! shopping bill has greatly reduced. be a much smaller slice.
SOME PEOPLE THINK A BARIATRIC EATING OUT WITH FRIENDS has O Chris’ bariatric surgery was
PROCEDURE is the easy option, but always been a major part of our performed by Mr Hamouda at
the operation is only a starting block. socialising and we can still do it, Weight Loss Surgery Kent
You need to make a lot of effort using our strategy of eating most (weightlosssurgerykent.co.uk).

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The HFG
LOVE
YOUR
BODY
PART ONE
GET FIT
guide
Our new series looks at ways to join the
fitness movement. This month, we help
you lace up your trainers, ready to run
P ERHAPS YOU’VE TOYED with having

a go but worry you’re too unfit/overweight/
old/tired/busy (delete as appropriate).
Maybe you used to run but it’s been a while and you’ve
lost your confidence. Maybe you’re thinking about it for
the first time. Well, you’re in the right place for some
HOW DO I
GET STARTED?
Start small. ‘Run for 1 minute, walk
for 1 minute, then repeat,’ says
coach Karen Weir (runwithkaren.
com). ‘Next time you go out, run
reassurance. Anyone can run – unless you’ve been a few extra 1:1 repeats. Then, when
Ânyone
advised not to by your doctor – it’s just a case of you can be out on your feet for
gathering pace slowly and persevering. The biggest 30 minutes, start adjusting the ratio
challenge facing most people is getting over the so you run more and walk less.’
mental barriers and believing you can have a go.
can run – it’s Or you could follow one of many
‘Running is an inclusive activity,’ says Jenny O’Brien, just a case excellent couch to 5K programmes
marketing and campaigns manager for England (see nhs.uk/oneyou/apps) and be
Athletics. ‘It doesn’t matter about your age, size,
of gathering running the distance in nine weeks.
fitness or experience. Running changes lives.’ pace
_
Now keep going
WHAT IS RUNNING slowly Consistency is key. Run at least three
GOOD FOR? times a week to see improvements.
Most people take it up in the first place to lose weight You can stick to pavements or head
and shape up – it typically burns 300 calories in 30 to the park, do laps of an athletics
minutes. It increases cardiovascular fitness, strengthening track, run along the beach or venture
the heart, lowering resting heart rate and reducing the cross-country. ‘Running on a treadmill
risk of heart attack. It develops lean muscle, especially can be good to work on pace, to do
if you’re a beginner, so it boosts metabolism. intervals or stay safe when it’s too
As a weight-bearing exercise, running increases hot, icy or dark outside,’ says Karen.
bone density, reducing the risk of osteoporosis. You’ll Most injuries are caused by
benefit from the feelgood, stress-relieving endorphin overtraining, so don’t run every day.
boost that any aerobic activity induces (run outdoors, Increase your speed and mileage
close to nature for even greater antidepressant effects). gradually, and include other
Plus you’ll increase your levels of the bone, immunity exercise such as strength training.
and mood-boosting vitamin D, which your body Warm up and cool down with every
synthesises with exposure to UVB sun rays – but don’t run. And if you’re in pain, stop
overdo it as too much sun can be harmful (see p15). training and see a physiotherapist.

F I T N E SS
Încrease your
speed and
mileage
gradually, and
include other
exercise such
as strength
_
training

3 WHAT EQUIPMENT
WILL I NEED? 4 HOW CAN I IMPROVE?
Running on your own can be a great way to clear
When you’re just starting out, the your head, but it can be good to have company. ‘Join a
only essentials are some running- running community and you’ll be able to access advice
specific trainers and a decent a and coaching, benefit from safety in numbers and gain
sports bra for the ladies. a new circle of like-minded friends,’ says Jenny O’Brien.
Research from sports-bra ‘Our survey found people who join a group are 25% more
manufacturer Shock Absorber likely to make running a habit than those who run alone.’
shows breasts can bounce up to
14cm during exercise. This can Join the club
cause irreparable damage, not to Few things sum up the true spirit of running like Parkrun,
mention pain or discomfort. Even the weekly timed 5K runs that take place in hundreds
if you’re a small cup size, invest in a of parks all round the UK and further afield at 9am every
high-impact sports bra and replace Saturday (9.30am in Scotland). Junior Parkruns of 2K
it every six months.
Ideally, visit a specialist running ^The beauty also take place on Sundays. They’re run by volunteers
and completely free to enter. Register at parkrun.com,
shop and have your gait analysed of running print out your personalised barcode, turn up and run,
before choosing your trainers, to is it doesn’t jog or walk. It’s not a race – you only compete against
make sure they support you. Tell yourself (if you like) to better your time each week.
the shop assistant your budget and require a big Run Together is a new initiative from England
they’ll show you entry level shoes. spend _ Athletics that aims to bring runners of all levels
together and create regular running habits. ‘Whether
Ready for the bill… you’re a complete beginner, you’ve never run with
The beauty of running is it doesn’t others before, or you feel intimidated by traditional
require a big spend. Wear any running clubs, there’s a Run Together group to suit you,’
clothing you feel comfortable in. says Jenny. ‘We have over 1,200 affiliated groups and
With time, you may like to buy run sessions at three levels: Get Me Started, Keep Me
closer-fitting garments made from Going and Challenge Me. Visit runtogether.co.uk to
technical sports fabrics, to wick book a session near you, look up local routes or follow
away sweat. Running socks, a belt one of our training programmes. It’s free to register;
or armband to carry your phone, some groups may make a small charge per session.’
and sports sunglasses and sports This Girl Can Run is an ever-increasing online
headphones, if you use them, are the community designed to help get you out for a run.
next investments. A running watch is Join to share stories and support other women like
also helpful and, if you run at night, you. Follow ThisGirlCanRunning on Instagram, This Girl
lights and a reflective jacket are vital. Can Run on Facebook, or @TGCRunning on Twitter.
TOP KIT PICKS

WORDS: HANNAH EBELTHITE. PHOTOS: GETTY IMAGES
Shock Absorber Active TomTom Runner CEP Short Compression

Multi Sports Support Cardio 3 watch, £170, Socks, from £14,
Bra, £35, John Lewis runnersneed.com cepsports.co.uk

F I T N E SS
THE AMBASSADOR
EVENTS TO ENTER
ONCE RUNNING has become a
habit, you can keep motivated by
entering an event. ‘It’s a good idea
to have a goal on the horizon,
whether it’s running a new distance
or time, collecting a medal, raising
sponsorship or simply experiencing
a new place,’ says Karen.
RACE FOR LIFE

Many women’s first goal is a 5K
^People who race, such as Cancer Research

UK’s Race for Life. These sponsored
join a group events take place all over the UK
each summer and help change the
are 25%
lives of those with cancer. The series
more likely has expanded now to include
10K runs, half and full marathons,
to make
muddy races and family and school
running races. raceforlife.org
^How I FELL IN a habit

than those
WOMEN’S RUNNING RACE SERIES
This event series is back for its fifth
LOVE with running_ who run year, bigger and better than ever.
This year there are 12 locations
Sam Mollaghan, 46, is a hospital ward clerk
and mother of three, who lives in Bournemouth.
_
alone nationwide, from May to October.
Races cater to all levels, from
newbie to experienced club runner
Since taking up running in 2015, she’s become
chasing a PB. Choose from 10K, 5K
an ambassador for running communities This and, new for 2017, mile races – great
Girl Can Run and Run Together (see left). for getting your kids involved, too.
‘One day I went to meet my husband after Parkrun and womensrunninguk.co.uk/
thought, “I’m going to give this a go next week.” I’d never raceseries
run before, but I turned up and did my best, and I’ve
not looked back. At first, I was self-conscious about how THE BRITISH HEART FOUNDATION
others would perceive me, so I empathise with the way The BHF is putting on a number
many new runners feel anxious when running alone. of fun fundraising events this year,
Now I’m more confident as I know I’m doing something including the Tower of London
that benefits my health and mindset, and I love the 5K or 10K in May, and the Blenheim
buzz. Last year I decided to train as a Run Leader, so Palace 2K, 10K and half marathon
I could help others enjoy the benefits of running in a in October. All are rare chances
group. It’s a great way to improve fitness and socialise to run in unique places and for
at the same time. I want to encourage women of all a great cause. bhf.org.uk/
ages, shapes and sizes to think, “This girl can.”’ get-involved/events/runs

D
o you get your five-a-day?
Luckily, my mother
cooked vegetables so
marvellously (braised
leeks, mmmm… cauliflower cheese,
woof woof… stuffed peppers,
hellooooo) that I genuinely prefer
them to almost anything else on the
plate. Five portions a day are easy
when I’m at home, but less so when
I’m on the move. Why don’t more
fast food joints offer vegetable
soup? Easy to eat and better for
you than a pie.
How do you rate your health in

your 50s compared with when you
were younger?
Having eventually broken a proper
bone, I’ve discovered I’m no longer
invincible. I say ‘proper’ bone
because in the past, I’ve broken
toes (no treatment), cracked
vertebrae (no treatment) and my
scaphoid while on a dog sledging
trek (given a joint support), but
nothing that has changed things
like the broken wrist I got while
skiing 13 months ago. Obviously
my eyesight is no longer 100%.
And I probably ought to check
whether my ears are still swivelling
on target. And if I’m in a seat for
more than a couple of hours I have
to go and have a stretch. But all
things considered, I’m doing OK.
Have you ever dieted?

A year ago, I discovered that I was
reaching for the size 14s in my
wardrobe and that even they were
HEALTHY
feeling a tad snug. What I did
AS TOLD TO LAURA DAY. PHOTOS: GETTY, ISTOCK
wasn’t revolutionary. I cut down on

the amount I was eating and
allowed myself to get hungry.
Conscious eating, I call it. No diet
has ever worked for me if I’ve had
Penny Smith, radio and TV presenter to give up my favourite things. I’ll
eat bread and chocolate – just less
of them. If I’m hungry and at home,
The Talkradio host and journalist, formerly
I’ll eat loads of vegetables. I boil
of GMTV fame, on her no-diet diet and why a bath-size amount of carrots,
she’d put laughter on the NHS cauliflower, sprouts or whatever

I have, then add some olive oil,
light soya sauce and freshly ground
pepper. I eat it before going out
THREE THINGS I LOVE
in the evening so I’ll be too full to
eat canapés or crisps. I’m now a
size 10 and feel much better for it.
Do you weigh yourself?

No, I go by my clothes. I was
working as an au pair in Belgium
when I was 18 and put on 4 stone in
three months. I blame it all on the
scales. If I’d put on a kilo, I’d cheer CAMPARI SODA DARK CHOCOLATE YO A
myself up by eating cheese. If I’d My new favourite There’s ALWAYS I will always like
lost a kilo, I’d reward myself by drink, in place of a square or hanging upside
eating cheese. beer – because you two stashed down. In my next
can only have two somewhere. life, I’m coming
Your early starts for GMTV must before it definitely back as a bat.
have been hard. What are your tips feels like enough.
for shift workers?
Working when your body tells you getting up five days a week at 4am. Any guilty food pleasures?
it’s time to sleep is exhausting. I did it three times a week for an Red Bounty bars, salt and vinegar
You crave sugar and carbs. I’d take hour and a half and it was very crisps and beer.
in homemade soup to heat up in therapeutic. Nowadays, I do
the microwave to stop myself whatever yoga stretches I need to How do you handle stress?
eating the wretched pastries. do to stop my body breaking. I try hard to remain positive at all
Otherwise, it’s all about sleep. I times – not in an unrealistic way, but
definitely sleep better if I don’t Which other lifestyle choices if something or someone annoys
drink caffeine or alcohol, and if I keep you healthy? me, I’ll avoid it/them until I can deal
don’t eat late. So now, if I’m not Food wise, I try to go for fish and with the issue. And, since stress can
sleeping, I go back to my early- vegetables rather than burger and cause ill health, I attempt to deal with
rising GMTV days and chips! And I surround whatever is stressing me out as soon
^
avoid tea and coffee, myself with friends as I can. Having said that, there’s
have a hot bath and YOU’LL NEVER who find the same nothing like tidying a cupboard when
stop drinking liquids FIND ME SITTING things funny as I do. you ought to be writing an article.
at least an hour Laughter is definitely
before bed. DOWN WHEN one of my favourite What advice would you give to the
THERE’S DANCING medicines to take teenage you?
_
How do you stay fit – and regularly. I’d put it Stop comparing yourself to your
motivated to exercise? TO BE DONE on the NHS. friends. You’ll never be as tiny as
I walk as much as I they are. Rejoice in your strong
can and try to go up stairs rather What’s a typical day’s menu for you? bones, your healthy skin and your
than escalators. I love the feeling There’s nothing typical about optimism. Be glad that you aren’t
you get after a good walk. And I my menus! Breakfast could be picky about food because it will
borrow other people’s children so mozzarella, avocado and tomato, stand you in good stead when you
that I can run, skip and be silly. You’ll or tomatoes and olive oil on go off backpacking.
never find me sitting down while toast, poached eggs and kippers,
there’s dancing to be done. And if muesli with cocoa nibs and Is there one diet issue that bugs you?
you need a tree climbed, pick me. flaxseed… For a main meal, People who claim they’re allergic
maybe salmon or prawns. And to certain foods when they mean
You’ve made yoga videos. Is yoga still nuts, British apples and pears they’re trying to stay a size zero.
part of your fitness routine? or a crumpet with a drizzle of There are other people who are
Yoga was superb while I was honey for a snack. genuinely allergic.

REFERENCES
Your guide to the research behind this
month’s stories and features
HEALTH NOTES p10 n-3 polyunsaturated fatty acids-rich diet and body weight and composition: a
O Fasting-mimicking diet promotes improves the clinical response to immuno- meta-analysis of randomized controlled trials
Ngn3-driven beta-cell regeneration to modulating drugs in obese patients with and prospective cohort studies. The American
reverse diabetes. Chia-Wei Cheng et al, plaque-type psoriasis: a randomized control Journal of Clinical Nutrition. 2014;100(3):765-
published 23 February 2017. clinical trial, Clinical Nutrition, Volume 33, 777. DOI:10.3945/ajcn.113.082826
DOI: 10.1016/j.cell.2017.01.040 Issue 3, 399–405 O Rogers PJ, Hogenkamp PS, de Graaf C, et
O Naldi, L. et al (2014). Diet and physical
O Acute dietary fat intake initiates alterations al. Does low-energy sweetener consumption
in energy metabolism and insulin resistance. exercise in psoriasis: a randomized affect energy intake and body weight? A
Journal of Clinical Investigation, 2017; 127 controlled trial. British Journal of systematic review, including meta-analyses,
(2): 695, Elisa Álvarez Hernández et al. Dermatology, 170: 634–642. of the evidence from human and animal
DOI: 10.1172/JCI89444 DOI: 10.1111/bjd.12735 studies. International Journal of Obesity
O http://www.cam.ac.uk/research/news/ O Dissanayake Eishika and Shimojo Naoki (2005). 2016;40(3):381-394. DOI:10.1038/
good-cholesterol-doesnt-always-lower-heart- (2016). Pediatric Allergy, Immunology, ijo.2015.177
attack-risk and Pulmonology, 29(4): 174-180. O Scientific Advisory Committee on Nutrition
DOI: 10.1089/ped.2016.0708 (2015). ‘Carbohydrates and Health.’ https://
WHY A GOOD DIET SHOWS ON YOUR FACE p14 O Bowe, W. P., & Logan, A. C. (2011). Acne www.gov.uk/government/uploads/system/
O Okada, Haruko C et al (2013). Facial vulgaris, probiotics and the gut-brain-skin uploads/attachment_data/file/445503/
Changes Caused by Smoking: A Comparison axis - back to the future? Gut Pathogens, 3, 1. SACN_Carbohydrates_and_Health.pdf
between Smoking and Nonsmoking Identical http://doi.org/10.1186/1757-4749-3-1
Twins, Plastic & Reconstructive Surgery; O Levkovich, T et al (2013). Probiotic Bacteria TREND ALERT: CLEAN CAKES p30
132 (5) 1085-1092. DOI: 10.1097/ Induce a ‘Glow of Health’. PLoS ONE 8(1): O https://www.ncbi.nlm.nih.gov/
PRS.0b013e3182a4c20a e53867. DOI: 10.1371/journal.pone.0053867 pubmed/23580439
O Drakaki, Eleni et al (2014). Air pollution O Shapira, N. (2010). Nutritional approach O https://www.ncbi.nlm.nih.gov/
and the skin, Frontiers in Environmental to sun protection: a suggested complement pubmed/22414688
Science, 2 (11). DOI: 10.3389/ to external strategies. Nutrition Reviews, O http://www.bmj.com/content/343/
fenvs.2014.00011 68: 75–86. DOI: 10.1111/j.1753- bmj.d6617
O http://www.who.int/uv/faq/uvhealtfac/en/ 4887.2009.00264.x
O Wolfgang Köpcke and Jean Krutmann SOLUTIONS FOR MANAGING MIGRAINES p32
(2008). Protection from Sunburn with NO, YOU DON’T HAVE TO BOYCOTT EASTER p20 O https://www.gov.uk/government/
b-Carotene—A Meta-analysis, Photochemistry O Sorensen LB1, Astrup A. (2011). Eating consultations/work-health-and-disability-
and Photobiology, 2008, 84: 284–288, dark and milk chocolate: a randomized improving-lives/work-health-and-disability-
DOI: 10.1111/j.1751-1097.2007.00253.x crossover study of effects on appetite and green-paper-improving-lives
O Gkogkolou, P., & Böhm, M. (2012). energy intake. Nutr Diabetes. Dec 5;1:e21.
Advanced glycation end products: key DOI: 10.1038/nutd.2011.17 APPLE CIDER VINEGAR p38
players in skin aging? Dermato- O https://www.ncbi.nlm.nih.gov/
Endocrinology, 4(3), 259–270. ARE LOW-CALORIE SWEETENERS pubmed/16611381
http://doi.org/10.4161/derm.22028 UNHEALTHY? p26
O Oyetakin-White P et al (2015). Clinical and O EFSA ANS Panel (EFSA Panel on Food PSYCHOLOGY OF FOOD p85
Experimental Dermatology, Jan; 40(1): Additives and Nutrient Sources added to O Lawrence, N. S, et al (2015). Training
17-22. DOI: 10.1111/ced.12455 Food), 2013. Scientific Opinion on the response inhibition to food is associated with
Smith, Robyn N et al (2007). A low-glycemic- re-evaluation of aspartame (E 951) as a food weight loss and reduced energy intake.
load diet improves symptoms in acne additive. EFSA Journal 2013;11(12):3496, Appetite, 95, 17-28
vulgaris patients: a randomized controlled 263 pp. DOI: 10.2903/j.efsa.2013.3496 O Lowe, C. J et al (2017). Effects of
trial, American Society for Clinical O Food Standards Agency (2017) Additives noninvasive brain stimulation on food
Nutrition vol. 86 no. 1 107-115 or E numbers https://www.food.gov.uk/ cravings and consumption: a meta-analytic
O Rautava, Samuli et al (2012). Maternal science/additives-or-e-numbers review. Psychosomatic Medicine, 79, 2-13
probiotic supplementation during pregnancy O Food Standards Agency (2002) Food O Thomas, J. M et al (2015). Satiation
and breast-feeding reduces the risk of Additives Legislation Guidance Notes. http:// attenuates bold activity in brain regions
eczema in the infant, Journal of Allergy and tna.europarchive.org/20130923112735/ involved in reward and increases activity in
Clinical Immunology, Volume 130, Issue 6, http://www.food.gov.uk/multimedia/pdfs/ an inhibitory control area: an fMRI study in
1355–1360 guidance.pdf healthy volunteers. American Journal of
O Guida, Bruna et al (2014). Energy-restricted, O Miller PE, Perez V. Low-calorie sweeteners Clinical Nutrition, 101, 697-704

T H E FAC T S
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, WHAT IF I WANT TO

all our recipes provide detailed LOSE WEIGHT?
nutrition information for a The only way to shed the pounds
typical serving. But how does is to take in fewer calories than
that compare with your total you use up, so your body draws
daily needs for energy, protein, on its fat stores to supply it with
fat, carbs and certain vitamins enough energy. To lose 1lb (0.5kg)
and minerals? of fat you need to create a calorie
Provided you stick to the deficit of 3,500kcal. This means
serving size we recommend cutting your calorie intake by just
for each recipe, the easiest way 500kcal a day should help you
is to compare the nutrition lose 1lb (0.5kg) a week – so, for
information for each recipe with example, women should lose this
the Reference Intake (RI). You’ll amount of weight each week on
gradually see this term being 1,500kcal and men on 2,000kcal.
used on food labels in place of If you’re also more active, you
Guideline Daily Amounts (GDAs). can expect it to be a little more.
The RIs are benchmarks for the However, nutrition experts agree
amount of energy (kilocalories), that for good health in the long
fat, saturated fat, carbohydrate, term, you shouldn’t lose more
sugars, protein and salt we than 2lb (1kg) a week.
should have each day.
The RIs for fat, saturates, sugars REFERENCE INTAKE
and salt are the maximum
amount you should have each it with Nutrient Reference ENERGY (kcal) 2,000
day, while you should aim to Values (NRVs), which are starting FAT (g) 70
meet the values for carbs and to appear on food labels in
SATURATES (g) 20
protein each day. There is no RI place of Recommended Daily
for fibre but health experts Allowances (RDAs) – again, CARBOHYDRATES (g) 260
recommend we have 30g a day. there is just one set of values.
SUGARS (g) 90
Although everyone is
different and has different needs PER SERVING PROTEIN (g) 50
for energy and nutrients, the RIs All our recipes come with SALT (g) 6
are designed for an average nutrition information per serving,
NUTRIENT REFERENCE VALUE
adult, so there’s only one set of so as long as you stick to the
values. See the table, right, for serving sizes we recommend, the CALCIUM (mg) 800
the figures. nutrition information we provide
IRON (mg) 14
We also analyse our recipes for will be accurate.
calcium and iron – this is because
these two nutrients are often O Individual needs vary considerably, so use this as a general guide
low in people’s diets in the UK. only. Ask your GP or doctor to refer you to a registered dietitian if
We can see how much a recipe you feel you would benefit from personalised advice. Nutrition is
contributes to our daily needs for calculated accurately, but may vary, depending on the ingredients
calcium and iron by comparing used. Only listed ingredients are included in the calculations.

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
GOOD NEWS for diabetes sufferers: you

can have your cake and eat it if you swap
sugar for sweeteners, as they don’t affect
EXPENSIVE LOTIONS AND POTIONS
are all well and good, but some of the
blood sugar levels p27 & p69
best protection you can give your skin
starts from within p18
BREASTS CAN
BOUNCE UP to
14cm during
exercise – which
means, ladies,
LAMB it’s time to ANYONE FOR
has an unfair invest in a A PORTION of
reputation for supportive crickets? These
always being sports bra p92 creepy crawlies
fatty – choose the provide bone-
right cuts and it’s strengthening
a lean source of calcium – half the
protein, zinc, amount found in
COMPILED
vitamin B12 and the same weight

more p58 of yogurt p11
Walk to
ge ast c a n cer
ther for people with bre
Take on a 5,10 or 20 mile Pink Ribbonwalk and help us be

[OLYLMVY[OV\ZHUKZVMWLVWSLHќLJ[LKIÌYLHZ[JHUJLY
Quote
HFG20
for
FIND A WALK NEAR YOU Vќ
Blenheim Palace, Oxfordshire 20 May Bakewell, Peak District 3 June
Glasgow at Night 17 June London at Night 1 July
New for 2017 – organise your own walk, choose a location and do it at a time that suits you.
Registered charity: England and Wales 1017658, Scotland SC038104. BCC402

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30 TASTY RECIPES ALL CALORIE COUNTED PRACTICAL IDEAS

FROM THE EXPERTS

healthyfood.co.uk APRIL 2017 £3.40

MELANIE LEYSHON, EDITOR

APRIL 2017 HEALTHY FOOD GUIDE 3

IN THIS MONTH’S APRIL

TALKING POINTS 30 New series: trend alert 46 Weeknight dinners

4 HEALTHY FOOD GUIDE APRIL 2017

p20 Digital editor Rebecca Brett

Healthy Food Guide magazine is published

O We can help you break out of yo-yo

O All our recipes are analysed by our qualiﬁed

O Look for the symbols

to pinpoint recipes for your needs.

Meet our experts: qualiﬁed dietitians, nutritionists and medical professionals

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

6 HEALTHY FOOD GUIDE APRIL 2017

STAR difﬁcult to get them to choose healthy food over junk

8 HEALTHY FOOD GUIDE APRIL 2017

AC Meddleton Emma Ormrod @eatclean86

WHEELS ON FIRE BEND IT LIKE… SHARING HEALTH SECRETS

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

APRIL 2017 HEALTHY FOOD GUIDE 9

Calm down for

10 HEALTHY FOOD GUIDE APRIL 2017

Diet hope for diabetes

O Grasshoppers give us about robust immune system.

OMealworms have 138 vitamin B12.

APRIL 2017 HEALTHY FOOD GUIDE 11

12 HEALTHY FOOD GUIDE APRIL 2017

Whiz up a refreshing Authentic sushi is hard This sheep’s cheese

APRIL 2017 HEALTHY FOOD GUIDE 13

FACE Some people

APRIL 2017 HEALTHY FOOD GUIDE 15

WHEN SKIN NEEDS

16 HEALTHY FOOD GUIDE APRIL 2017

^ I’d never have considered

APRIL 2017 HEALTHY FOOD GUIDE 17

HOW TO PROTECT FROM WITHIN

Best foods for boosting sun protection

½ medium 250ml glass

1½ medium Large spinach Medium slice

Large watercress 2 heaped

WORDS: LAURA DAY, AMANDA URSELL. PHOTOS: GETTY IMAGES, ISTOCK

Large spinach red 250ml bowl

18 HEALTHY FOOD GUIDE APRIL 2017

Track your diet. 200,000 UK foods. Scans barcodes.

CONSIDER EASTER AS JUST

APRIL 2017 HEALTHY FOOD GUIDE 21

CHOCS WE L VE Avoid that slumped-on-the-sofa-in-a-chocolate-coma

DAIRY FREE DARK CHOCOLATE

22 HEALTHY FOOD GUIDE APRIL 2017

GO ON, SPOIL YOURSELF

WORDS: AMANDA URSELL, CLAIRE WHITE. PHOTOS AND ILLUSTRATIONS: ISTOCK

ONE FOR SHARING PORTION CONTROL

APRIL 2017 HEALTHY FOOD GUIDE 23

Sealand Birk Raspberry

1.8g sugars 2g sugars 5.7g sugars

Sibberi Maple Water Strength, Cocoﬁna C

6g sugars 9.4g sugars 11g sugars

16.5g sugars 18.2g sugars 21g sugars

MANY LARGE HUMAN STUDIES

26 HEALTHY FOOD GUIDE APRIL 2017