Australian Healthy Food Guide – September 2019

EDITORIALADVISORYBOARD

ProfessorJennieBrand-Miller,ProfessorofHumanNutrition,TheUniversity

ofSydney;CatherineSaxelby,AccreditedPractisingDietitianandnutritionist

atFoodwatchNutritionCentre;DrHelenO’Connor,AccreditedPractising

Dietitian;DrJanetFranklin,SeniorClinicalDietitianatMetabolism

andObesityServices,RoyalPrinceAlfredHospital,Sydney;

DrTimCrowe,AdvancedAccreditedPractisingDietitian;

AssociateProfessorAntigoneKouris,AccreditedPractising

DietitianandAdjunctProfessor,DepartmentofDietetics

atLaTrobeUniversity,Melbourne.

Note:Theadvisory-boardmembersdonotnecessarilyrevieweveryarticleinHealthyFoodGuide

magazineandmakenowarrantyastothescientificaccuracyofthemagazine.HealthyLifeMedia

PtyLtdandtheEditorialAdvisoryBoarddonotnecessarilyendorseadvertisedproducts.

Healthy Food Guide is a Programme Partner of

theDietitians Association of Australia. To find an

Accredited Practising Dietitian, visit daa.asn.au

HealthyFoodGuide(HFG)

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We give unbiased opinions

and are not affiliated with

any food manufacturers. All

branded food in HFG has been

approved by our dietitians.

Advertisers cannot influence

editorial content.

EDITORIALTEAM

GroupEditor—Health&FoodTitles

AndreaDuvall

EditorBrookeDelfino,Dietitian(APD),

BSc(Nutrition)(Hons),BAppSc(Ex&SpSc)

[email protected]

DietitianMelissaMeier(APD),

MNutrDiet,BAppSc(Ex&SpSc)

ArtDirectorNeridaShield

SubeditorDanWinter

Digital/SocialMediaCoordinator

EllyGlendenning

ContributorsJulzBeresford,NikiBezzant,

KarenFittall,ChrissyFreer,Michelle

ClevalleyHedge,AmandaLennon,

LizMacri,MarkO’Meara,KerrieRay,

JohnPaulUrizar,KristenWilson

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Dietitians review all our

articles so that they’re always

accurate and up-to-date. We

also publish our references

in the magazine and online at

healthyfoodguide.com.au

Ourrecipewritersworkwith

qualifieddietitianstodevelop

allourmeals.Anutritional

analysisisprovidedforevery

recipe.Wetesteachmealtwice

toensureitworksandtastes

great!Turntop99toread

aboutourrecipebadges.

Spinach&sweetmufinsbaconpotao

vegieGluten-freemufpolentains

Freezerfriendly

74 75

hfgRECIPES

Spinach,Hands-onMakessweet 12 potatotimeCostbaconper 10 servemuffinsmin&$0 50

Cooking 11 teaspoonsmalbrownimeolive (^25) onionoilmin
100g125gfinelyfattimmedshortcutsweetchoppedpotatobacondiced
21 finelycupsself-raisingteaspoonwholemealgratedbakingflour
100g 2 powderspinachtablespoonsfrozenthawedchopped
(^2) ¼choppedeggscupightgrapeseedflavouredfreshbasiloiloiveorol
(^1) 1–2 1 Pcupeheatablespoonseduced-fatoventodukkahmilk 170 ºCline
(^12) mufinholesinofwitha³¹⁄-cuppapercapacitycases
Hands-onCostMakespolentaGlutenper^12 servemuffinsimefree$0 1055 vegiemin
Cooking 1 glutenteapoonfeeimeolivevegetarian 20 minol
1211 smalllargegarliclargecarrotzucchiniclovesbrownonionpeeledfinelycrushedgratedchoppedgaed
½ (^2) flat-leaftablespoonsscupicedsemi-dplusparsleyextchoppediedatomatoestodecofreshae
¼ 2 ½bakingteacupcuppoonsgfineapolentaedpowdergluten-fparmesanee
(^5) Finelyeggs&zucchinislicedcarrottogarnish
(^1) mu (^122) HeatPfinholeseheattinheofovenolivewitha¹⁄topaper³cupoil (^160) incasescapacityºaClargeline
non-stickmedium (^5) stiminutesringforfryingheata 1 ddSautéminutegarlicpanonionandSetoverasideacookfor
(^3) caathelargeSqueezesemi-driedrotandbowlzucchiniexcessaddomatoesonionmoistureandmixtureplaceparsleyfromin
parmesanjugcombineandaddstiruntilWhiskeggsandthewetodryleggscombinedpoleningredieninaaslargeirtos
divide 4 opextBakerawithsemimixtureforcarrotd15–20iedbetweenzucchinitomaminutesocasesslicesandSet
asidetransferringcompletelytocoolforServetoawi (^2) eminuwarmrackesorbeforeocoldcool
(^25) nonheatHeatminuSautéstickesthefonionyingoorunivepanoililsoftenedandinoverbaconalargemediumafordd
hein 13 minuteSiftosweetflouralageSetandpotatobowlasidebakingandReturntopowdercookcoolhusksfor
fromexcessandaddonionsievespinachmoistureintomixubasbowlefromlsweettoflourspinachSqueezepotatostirto
combinehemingredientslkwetogetheringredientsWhiskandinhelargestiruntileggsojugtheojustdryaddandl
Sprinkle 4 dcombinedBakeividemixturewimuffinshdodukkahnotbetweenforover 25 minutescasesmix
SetackbefoServingaidetoecooltransferringsuggestiontocoolcompletelyforto 5 minutheseawirees
muffinsawarmCooklitleharicottaaveiciousservededwith
zeforupnplasonthnd
EVERYRECIPEINHEALTHY FOOD GUIDE IS HEALTHY
dairyfreediabetes friendly^ glutenfree vegetarian
PROTEINHIGH
AUSTRALIAN
8 healthyfoodguide.com.au
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