Taste.com.au – September 2019

September 2019taste magazine 83

eat real

milk

vs

orange

If youmakerissolesfromscratchusingfreshmince,

healthwisetheywillbesimilartolambcutlets,withroughly

thesameprotein,fat,ironandzinc(althoughcutletshave

moreseleniumandvitaminB3).However,whencompared

withcommercialbrandsofrissoles,whichoftencontain

fillers,preservatives,salt,sugars,addedcoloursand

flavours,cutletsarewayin front.If cutletsdon’tfityour

budget,don’trelyonpackagedrissoles.Instead,cookyour

ownusingqualityminceandplentyofherbs,garlic,onion,

grated zucchini, spices or any natural flavourings you like.

Brandsvary,butchocolatemilkoftenhasovertwice

thecaloriesoforangejuice,aswellasmoresugar– many

brandshavesixteaspoonspercup!So,don’tthinkofchoccy

milkasa lower-sugarchoice.Butwithextracaloriescome

moreproteinandover 10 timesthecalcium.Orangejuiceis

a bettersourceoffibre,vitaminC andfolate.Goforfreshly

squeezedoronemadefrom 100 percentjuice.Avoid

‘orangefruitdrink’whichtypicallyhasaddedsugarand

additives,suchaspreservatives.If chocmilkis yourfave,

make it at home with raw cacao and minimal sweetener.

showdown

HEALTHY

Louise Keats chooses thehealthier options in our monthly food and drink battle.

PHOTOGRAPHY

GETTY IMAGES

Broadbeanshavethreetimesthefibreandmorethantwice

theprotein,whichalsomeanstheyhaveextracals– over

twiceasmanyasasparagus.Asparagusis a bettersourceof

vitaminK andpotassium,aswellashealthyeyecarotenoids

luteinandzeaxanthin.Broadbeanshavemorezincandiron.

Bothgreensarerichin prebioticfibre,whichhelpsnourish

thegoodmicrobesin thegut(butneedtobetreatedwith

cautionforthoseona lowFODMAPdiet).Bothdeservetobe

onyourshoppinglist– particularlywhenin seasonand

readily available. The healthy choice is vegetable variety.

lamb

cutlets

vs

pre-made

beef

rissoles

WINNER: orange juice

WINNER: lamb cutlet

broad

beans

vs

asparagus

WINNER: it’s a tie