Australian_Healthy_Food_Guide_February_2017

743kJ/178cal

Protein 9.2g

Total Fat 6.6g

Sat Fat 3.1g

Carbs 19.7g

Sugars 16.7g

Fibre 1.0g

Sodium 53mg

Calcium 113mg

Iron 0.5mg

PER SERVE

PROTEINHIGH

738kJ/177cal

Protein 7.2g

Total Fat 6.5g

Sat Fat 0.5g

Carbs 21.3g

Sugars 21.2g

Fibre 1.3g

Sodium 85mg

Calcium 207mg

Iron 0.8mg

PER SERVE

PROTEINHIGH

717kJ/172cal

Protein 8.7g

Total Fat 3.1g

Sat Fat 0.6g

Carbs 25.1g

Sugars 23.9g

Fibre 2.8g

Sodium 80mg

Calcium 241mg

Iron 0.8mg

PER SERVE

PROTEINHIGH

Carrot cake

Serves 4 Cost per serve $1.00

Time to make 10 min

9 gluten free

Combine ½ cup grated carrot,

2 tbs maple syrup and ½ tsp

cinnamon in a bowl. Divide

1½ cups reduced-fat vanilla

yoghurt into 4 bowls. Top each

bowl with a little of the carrot

mixture and scatter with 1 tbs

coarsely chopped walnuts.

Dust with cinnamon and serve.

Lemon &

coconut swirl

Serves 4 Cost per serve $0.95

Time to make 5 min

9 gluten free

Divide 1½ cups reduced-fat

coconut-flavoured yoghurt

into 4 bowls. Swirl 2 tsp

store-bought lemon curd

through each bowl. Top each

with 2 tsp toasted flaked

almonds and 2 tsp toasted

coconut flakes, and serve.

Eton mess

Serves 4 Cost per serve $1.10

Time to make 5 min

9 gluten free

Place ½ cup each of frozen

strawberries and raspberries in

a bowl. Microwave for 1 minute,

or until softened. Roughly mash.

Roughly crush 4 mini meringue

nests. Take 4 bowls, and to each

add 2 tbs reduced-fat yoghurt.

Swirl in 1 tbs berries, and evenly

sprinkle with half the meringue.

Repeat with remaining yoghurt,

berries andmeringue, and serve.

Double choc-hazelnut

Serves 4 Cost per serve $1.05

Time to make 10 min

9 gluten free

Stir 2 tsp cocoa powder into

2 cups reduced-fat vanilla

yoghurt until well combined.

Divide yoghurt into 4 bowls.

Top each with 2 tsp chopped

toasted hazelnuts and 2 tsp

shaved dark chocolate; serve.

86 healthyfoodguide.com.au

hfg RECIPES

Banoffee pie

Serves 4 Cost per serve $1.20
Time to make 20 min
9 gluten free

Roughly chop 4 pitted Medjool
dates. Place in a dish, cover with
boiling water and set aside for
5 minutes until soft. Blitz dates,
¹⁄³ cup reduced-fat milk and
½ tsp vanilla extract in a small
food processor for 1 minute, or
until smooth (add more milk if
needed). Cook date mixture for
5–10 minutes, or until it thickens
and darkens. Cool slightly. Divide
1½ cups reduced-fat vanilla
yoghurt into 4 bowls and swirl
through 1 tablespoon of date
caramel. Top each with ¼ sliced
banana and 2 tsp chopped
roasted peanuts, and serve.

546kJ/131cal

Protein 8.9g

Total Fat 0.4g

Sat Fat 0.2g

Carbs 19.7g

Sugars 19.3g

Fibre 2.4g

Sodium 99mg

Calcium 283mg

Iron 0.5mg

PER SERVE

PROTEINHIGH

597kJ/143cal

Protein 9.0g

Total Fat 5.7g

Sat Fat 1.5g

Carbs 12.1g

Sugars 11.2g

Fibre 0.9g

Sodium 97mg

Calcium 283mg

Iron 0.7mg

PER SERVE

PROTEINHIGH