Australian Healthy Food Guide - November 2017

NOVEMBER 2017 HEALTHY FOOD GUIDE 99

GF indicates that a recipe is gluten free.
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.

LAMB & PORK
Dukkah-crusted lamb
skewers with beetroot
& cabbage slaw ...................... 49
Pork & brown rice
satay salad GF ........................ 55

CHICKEN
Asian chicken noodle salad ...... 58
Chicken, citrus & roasted sweet
potato tray bake GF ............. 50
Chicken fried rice ....................... 54
Green goddess
buddha bowl GF ................... 49

VEGETARIAN
Chilli–pesto pasta ....................... 53
Corn & spinach fritters .............. 89
Mushroom & haloumi
burgers..................................... 62
Mushroom noodle stir-fry
with fried egg ........................... 65
Smoky sweet potato
& quinoa burgers GF ............ 62
Sticky soy tofu burgers
with pickled cucumber .......... 63

Stuffed vegetables with red rice,

beans, feta & dill GF ............ 50

Sweet corn & capsicum fritters

with avocado smash GF....... 72

SEAFOOD

Barbecued tumeric

fish tacos with corn

& chilli salad GF...................... 44

Grilled piri-piri fish with

warm rice salad GF ............... 56

Singapore prawn noodles ....... 89

SNACKS & SIDES

Charred corn with

coriander salsa GF ................. 89

Creamy potato salad

with capers, zucchini

& herbs GF .............................. 69

Mini carrot, cheddar

& thyme rosti ........................... 79

Potato salad with greens,

prosciutto & mint

dressing GF ............................ 69

Sweet potato salad with charred

corn & black beans GF ......... 69

SWEET TREATS

Buckwheat & blueberry

pancakes GF ........................... 72

Chia & mixed berry

breakfast pudding GF .......... 70

Lime madeleines ........................ 77

Orange almond syrup cake ...... 76

Strawberry, amaretti

& nectarine tart ....................... 74

Recipes contain no more than:

Ř N- SHU PDLQ PHDO

Ř N- SHU GHVVHUW

Ř N- SHU VLGH GLVK

Ř N- SHU PO IOXLG

5HFLSHV FRQWDLQ DW OHDVW

Ř J SURWHLQ SHU PDLQ PHDO

Ř J SURWHLQ SHU VLGH GLVK

RU GHVVHUW

Recipes contain no more than:

ŘJIDWSHUPDLQPHDO

ŘJIDWSHUGHVVHUW

ŘJIDWSHUVLGHGLVK

ŘJIDWSHUPOIOXLG

5HFLSHVFRQWDLQDWOHDVW

ŘJILEUHSHUPDLQPHDO

ŘJILEUHSHUVLGHGLVK

RUGHVVHUW

Recipes contain no more than:

ŘPJVRGLXPSHU

PDLQPHDORUGHVVHUW

ŘPJVRGLXPSHUVLGHGLVK

5HFLSHVFRQWDLQDWOHDVW

PJFDOFLXPSHUVHUYH

5HFLSHVFRQWDLQPJ

RUPRUHLURQSHUVHUYH

6HUYHVRIYHJLHVSHUVHUYH

No-added-salt diet

/HVVWKDQPJVRGLXPSHUGD\DV

SHU+HDUW)RXQGDWLRQUHFRPPHQGDWLRQV

WRUHGXFHKHDUWGLVHDVHULVN

9 gluten free^9 dairy free

&RQWDLQVQRLQJUHGLHQWVWKDWXVXDOO\

FRQWDLQJOXWHQRUGDLU\EXWDOZD\V

FKHFNWKHLQJUHGLHQWV\RXDUHXVLQJ

9 vegetarian

6XLWDEOHIRUODFWRRYRYHJHWDULDQV

7KHVHUHFLSHVRIWHQLQFOXGHFKHHVH

ZKLFKPD\FRQWDLQDQLPDOUHQQHW

&KHFNWKHODEHODQGXVHDYHJHWDEOH

VXEVWLWXWHLI\RXSUHIHU

9 diabetes friendly

0HDOVFRQWDLQJRUOHVV

FDUERK\GUDWHJRUPRUHŵEUH

JRUOHVVVDWXUDWHGIDWPJ

RUOHVVVRGLXPDWOHDVWVHUYHV

RIYHJLHVDQGDUHORZŎPHGLXP*,

'HVVHUWVDUHORZNLORMRXOHKLJK

ŵEUHDQGORZVRGLXPWKH\XVXDOO\

FRQWDLQIUXLWDQGDUHORZŎPHGLXP*,

Standard measurements

FXS POŘWDEOHVSRRQ PO

WHDVSRRQ POŘ(JJVDUHJ

7HPSHUDWXUHVDUHIRUIDQIRUFHGRYHQV

)RUEDNLQJUHFLSHVXVHDWDEOHVSUHDG

WKDWőVDWOHDVWSHUFHQWIDW

PROTEINHIGH

*HWWRNQRZRXU

UHFLSHEDGJHV