Australian_Healthy_Food_Guide_February_2017

FEBRUARY 2017 HEALTHY FOOD GUIDE 25

Shelf watch

The crunch factor

Keep an eye out for juicy

Modi Apples — a deliciously

crisp Italian-born apple that’s

now grown in Victoria.

Available in Coles supermarkets in

Victoria and NSW from mid-February.

Exotic nuts

Not just for snacking, Harvest

Box Flavours of the World

spiced nuts ($6.50 per 140g)

add fl avour and fi bre to salads,

stir-fries and curries, too!

Per 28g serve (Coconut Lemongrass):

647kJ (154cal), 1.8g sat fat, 1.8g fi bre,

139mg sodium

Cool as a Quke!

Give your kids the coolest lun

with Qukes Baby Cucumbe

($3.00 per punnet). They’re j

8–12cm long, compared to

their 20cm-long big brothe

Available nationally in Woolworths

Coles and independent supermarkets.

Oats & grains

Packed with more than 10g

of hunger-busting protein,

Chobani Greek Yogurt with

Steel Cut Oats & Ancient

Grains ($2.89) will fi ll you up.

Per 140g serve (Mixed Berry): 508kJ

(121cal), 10.2g protein, 13.1g sugar,

2.1g fi bre, 116mg calcium

School snack-attack

Pair Ceres Organics No Added Salt Rice Crackers

($3.60) with hoummos or sliced cheese in school

lunch boxes as

a healthy snack

Per ½ row: 198kJ (

0.1g sat fat, 0.4g fi b

1mg sodium

BERRY NICE

VARIETIES

Blackberries

Blend low-kilojoule blackberries

into yoghurt-based smoothies

for a morning antioxidant hit.

Raspberries

Only wash these delicate

berries right before eating

so they don’t go mushy.

Strawberries

One cup of sweet strawberries

provides 100 per cent of your

daily vitamin C requirements.

Blueberries

Fresh blueberries can be frozen

for up to a year, so you can enjoy

some now, and some later!

F

resh berries are at their

berry best this summer.

So scatter them over your

muesli, toss them into a salad,

or bake them into a dessert for

a sweet indulgence you can

enjoy at any time of the day!

1 Strawberry

shortcake

pops,p80

2 Pear &

raspberry

bread,p89

3 Berry

hazelnut

tar ts,healthyfoodguide.co

1

2

3

3

HFG BERRY

RECIPES

Text: Brooke Longfi eld. Source: Raspberries and Blackberries Australia, 2016. Main photo: iStock. Berry hazelnut tart photo: Melanie Jenkins.