Australian Healthy Food Guide – September 2019

SEPTEMBER 2019 $6.50(inclGST)

AUSTRALIAN

healthyfoodguidecomau

RECIPES & TRUSTED ADVICE FOR YOUR HEALTH!

PLUS...Guidetocannedfish●Sweet&savourymuffins●DIYnut-freepesto

Stress-freSPRINGMEALS

BLOODLOWERNATURALLYPRESSUREYOUR

THEtakeaways!BEST(&worst)

HFG RECOMMENDS

Scienceforlasting results

DROP

THELAST

5KG

forall-day energy!SNACKS

Lowsugar, high fi bre

NEW

Ligh & fresCRISPYFRITTERSPRAWN

SEPTEMBER 2019 HEALTHYFOODGUIDE 3

ONTHECOVER FEATURES

18

YOUR GUIDE TO

HEALTHIER FAST FOOD:

DIETITIAN APPROVED! Takeaway

doesn’t have to be off limits! We

shine the spotlight on healthier

fast food the family will love

25

30+ VEG A WEEK! We all

know we should load up

on fruit and veg — but how many

different varieties are you eating?

We show you easy ideas to meet

30–plus plant foods a week

34

WHY CANT I LOSE

WEIGHT? HOW TO SHIFT

STUBBORN KILOS HFG uncovers

the surprising secrets the latest

studies have revealed

40

LOWER YOUR BLOOD

PRESSURE BY NUMBERS

One in three Australians has high

blood pressure. Try these smart

ways to look after your heart

RECIPES

44 5pmPANICTakeiteasywith

ourlow-fussdinners—whichare

allreadyinunder 30 minutes!

52 HEY,PESTO!Theseeasy,

low-sodiumpestoswilladd

loadsofflavourtoanymeal

55 MEALFORTWONotimeor

motivationtocook?Thinkagain!

You'lllovethiseasychickencurry

57 COOKINGSCHOOL101:

SEAFOODMADEEASYLove

Coconut chicken tenders

with spinach & rice 48

contents

SEPTEMBER 2019

34 DROP THE LAST 5KG:

NEW SCIENCE FOR LASTING

RESULTS Researchers have

uncovered some breakthrough

strategies to shift stubborn kilos

18 HFG RECOMMENDS: THE

BEST (& WORST) TAKEAWAYS!

We’ve done the hard work and

found healthier fast food choices

40 LOWER YOUR BLOOD

PRESSURE NATURALLY

Follow these heart-healthy tips

88 10 SNACKS FOR ALL-DAY

ENERGY! LOW SUGAR, HIGH

FIBRE These diabetes-friendly

bites will really satisfy hunger

43 STRESS-FREE SPRING

MEALS Easy, light and filling!

PLUS ...

82 GUIDE TO CANNED FISH

72 SWEET & SAVOURY

MUFFINS Healthy and delish!

52 DIY NUT-FREE PESTO

Create great flavours in a flash!

seafood but not sure how best

to cook it? Get inspired with our

easy dishes and cooking tips!

64 LOW-KJ STROGANOFF

Forget the packet mixes! We’ve

given classic stroganoff a healthy

makeover to boost the vegies

66 MEXICAN 3 WAYS These

easy weeknight family meals

don’t go overboard on spices,

but they’re full of Mexi-yum!

72 BAKE YOUR DAY Our

healthy sweet ’n’ savoury muffins

are perfect as lunch box fillers