Super_Food_Ideas_-_October_2019

OCTOBER 2019 super food ideas 13

EditorAmiraGeorgy,[email protected]

FoodDirectorClaireBrookman,[email protected]

FoodEditorLucyNunes,[email protected]

CreativeDirectorSarahCooper,[email protected]

DesignerMalloreeNicholls,[email protected]

ChiefSub-editorLeighLivingstoneSub-editorFrancescaPercy

EditorialCoordinatorImogenRafferty,[email protected]

RecipeAnalysisSusannaHolt

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SuperFoodIdeasispublishedbyNewsLifeMediaPtyLtd(ACN 088923 906),2 HoltStreet,

SurryHills,NSW2010.NewsLifeMediaPtyLtdisa whollyownedsubsidiaryofNewsLimited

(ACN 007871 178).Copyright2019,NewsLifeMediaPtyLtd.Allrightsreserved.Pre-press

byNewsPreMedia.PrintedbyOvatoPrintPtyLtd.Paperfibreisfromsustainablymanaged

forestsandcontrolledsources.DistributedbyOvatoRetailDistribution,Unit2,Bldg2B,MFive

IndustryPark,1 MoorebankAvenue,Moorebank,NSW2170.Tel:(02) 8706 1704.Nutritionand

healthadvicecontainedinSuperFoodIdeasisofa generalnatureonlyanddoesnotconstitute

medicalordieteticadvice.Readersshouldseekadvicefroma healthprofessionaltoensure

changes to their diet and lifestyle are suitable for their individual circumstances.

KILOJOULELOW LOWFAT SATLOWFAT FIBREHIGH LOWERSODIUM

Mainmeal < 2000kJ <15g <6g >5g < 600mg

Mealcomponent < 1000kJ < 8g <3g >3g < 300mgper100g

Lightmeal < 1500kJ <10g <4g >4g <400mg

Snack/dessert <600kJ <5g <2g >3g < 200mg

Email any questions about our recipes to [email protected]

TAGS:

LookoutforTHEINFOonrecipes

tofindextrainformation.

THEINFO

+HIGHFIBRE

+ ONE POT

VEGIES2.5SERVEPER

ALLTHEBITSANDBOBSYOUNEED

TOGET THE BESTFROMOURRECIPES

know-how

RICE= 4 cupscookedrice

PASTA= 375guncookeddriedpasta

COUSCOUS= 3 cupscooked

couscousmadewithwater

MASHEDPOTATO= 800gpeeledand

boileddesireepotatoes,20gbutter

and2 tablespoonsfull-fatmilk

BREAD= 4 x 50gslicescrusty

whitebreador4 x 70g slices

sourdoughbread

PARMESANCHEESE= ¹⁄³ cup

finelygrated

SAL ADLEAVES,BABYROCKET

ORBABYSPINACH= 80g

SOURCREAM= ¹⁄³cup

LEMONORLIMEWEDGES

= 1,cutintowedges

TOMATOSAUCE,BARBECUESAUCE

ORSWEETCHILLISAUCE= ¹⁄³cup

GRAV Y= 1 cupinstantgravy

PL AINGREEK-ST YLEYOGHURT

= ¹⁄³cup

DOUBLECREAM= ¹⁄³cup

W HIPPEDCRE AM= ½ cup pure

cream,whipped

CUSTARD= 1 cup

CHOCOL ATECURLSOR

GRATEDCHOCOLATE= 40g

ICE-CREAM= 4 x 45gscoops

vanilla ice-cream

Our‘toserves’arebased

onthebelowamounts

for4 people,andincluded

in the nutrition analyses

HeartFriendly:lowsaturatedfat,high

fibre,lowersodiumwithheart-friendly

fats.Dessertsthatarebasedonlow-fat

dairywithoutfruit/grainingredients

don’tneedtobehighfibre.

DiabetesFriendly:lowsaturated

fat,highfibre,lowersodiumwith

lower-GIcarbs.

Healthy:lowsaturatedfat,lessthan

3000kJand800mgsodiumpermainmeal.

Vegetarian:nomeat,fishorpoultry

butmaycontaineggsand/ordairy.

GlutenFree:nogluten-containing

ingredients(ie,wheat,rye,barley,

oatsorderivatives).

HighinCalcium:atleast200mgof

calciumperservefromlower-fatdairy

productsand/orcannedfishwithbones.

LowerGI:lowsaturatedfatwithatleast

10gcarbsperservefromlower-GIcarbs.

ContainsOmega-3:hasatleast115g

rawor95gcannedoilyfishperserve,

oratleast100grawoysters,mussels,

scallops or squid/calamari per serve.

NUTRITION

KNOW-HOW:

Weuse Australian

standardmeasures

Inliquidmeasures,

250ml= 1 cup

Dryingredientsare

measuredinlevel

1 cup,^1 ⁄ 2 cup,^1 ⁄ 3 cup

and^1 ⁄ 4 cupmeasures

1 tablespoon= 20ml

(noteNZ,USandUK

tablespoon= 15ml)

1 teaspoon= 5ml

Weuse59-60geggs

Weuse1100-watt

microwaves,unless

otherwise specified

RECIPE

KNOW-HOW:

WHAT’S

IN A SERVE?

THE

NUTRITIONAL

ANALYSIS

INFORMATION

IS

AN

ESTIMATE

ONLY

AND

THE

NUTRITION

INFORMATION

IN

THIS

MAGAZINE

DOES NOT CONSTITUTE OR REPLACE PROFESSIONAL MEDICAL OR DIETETIC ADVICE RECEIVED BY INDIVIDUAL READERS