Australian Healthy Food Guide – June 2019

june 2019 HealtHy Food Guide 99

vegetarian
Fryingpanbakedeggs
withharissa&
silverbeetgf.........................44
Mushroom&herb
shepherd’spie........................53
Paprikatofu&chimichurri
vegetablesgf.......................62
Roastvegetable&potato
gnocchibakewith
avocadowhip.........................39
Spinach,pumpkin&
ricottacannelloni..................42
Spicedpumpkin,cauliflower
&chickpeatraybakegf.....68

CHiCKen
Butterchickengf.....................62
Chillipumpkin&coconut
soupwithtortillacrisps.........50
Chicken,dhal&
herbedgreens........................58

re Cipe

index

gf indicates that a recipe is glutenfree.
You can make many recipes gluten free if you replace bread, pastry and pasta
with gluten-free varieties, and use gluten-free stocks and sauces.

Recipescontainnomorethan:

• 1700kJper main meal


• 800kJper dessert


• 600kJper side dish


• 200kJper 250mlfluid
  Recipescontainat least:


• 20g proteinper main meal


• 5g proteinper side dish
  or dessert
  Recipes contain no more than:


• 10g fat per main meal


• 4.5g fat per dessert


• 3g fat per side dish


• 3.5g fat per 250ml fluid
  Recipes contain at least:


• 6g fibre per main meal


• 3g fibre per side dish
  or dessert
  Recipes contain no more than:


• 500mg sodium per
  main meal or dessert


• 200mg sodium per side dish
  Recipes contain at least
  250mg calcium per serve
  Recipes contain 4.5mg
  (or more) iron per serve
  Serves of vegies per serve

No-added-salt diet

Less than 1600mg sodium per day (as

per Heart Foundation recommendations

to reduce heart-disease risk).

gluten free^ dairy free

Contains no ingredients that usually

contain gluten or dairy, but always

check the ingredients you are using.

vegetarian

Suitable for lacto-ovo vegetarians.

These recipes often include cheese,

which may contain animal rennet.

Check the label and use a vegetable

substitute if you prefer.

diabetes friendly

Meals contain 60g (or less)

carbohydrate, 4g (or more) fibre,

7g (or less) saturated fat, 600mg

(or less) sodium, at least 2 serves

of vegies and are low–medium GI.

Desserts are low kilojoule, high

fibre and low sodium; they usually

contain fruit and are low–medium GI.

Standard measurements

1 cup = 250ml • 1 tablespoon = 20ml

1 teaspoon = 5ml • Eggs are 55g

Temperatures are for fan-forced ovens.

For baking recipes, use a table spread

that’s at least 60 per cent fat.

proteinhigh^

Get to know our

recipe badges

Chicken, spinach &

potato tray bake.....................70

One-pan garlic roasted

chicken & cauliflower gf ....48

Roasted tomato & chicken

pesto pasta bake gf ............42

Seafood

Polenta-crumbed fish

lettuce wraps ..........................58

Roast tandoori-spiced

salmon with quinoa

& lemon yoghurt gf ............71

Salmon & Asian greens tray

bake with soba noodles .......68

Tandoori salmon with toasted

coconut greens gf ...............47

Tuscan tuna toasts .....................49

Beef

Steak with green

peppercorn sauce ..................62

Sausage meatballs with

spaghetti & zoodles ..............40

SWeet treatS

Apple & cinnamon cookies ......55

Basic cookies ..............................54

Cherry, chia & oat crumble ......74

Dark choc, orange

& pecan cookies.....................55

Hasselback apple crumble.......74

Pear & double

chocolate crumble .................75

Raisin & pepita cookies ............55

White chocolate &

cranberry cookies ..................55