Australian Healthy Food Guide

Indulge in these perfectly portioned mini apple pies! 🍏⁠🥧

https://www.healthyfood.com/healthy-recipes/mini-apple-pies/

Curious about the nutritional benefits of goat’s milk vs cow’s milk? 🥛🐐

Healthy Food Guide's in-house dietitian breaks down the differences, from digestibility to unique vitamins and minerals.

Find out which milk might be the best fit for you and your family. https://www.healthyfood.com/advice/is-goats-milk-as-nutritious-as-cows-milk/

Sponsored by Oli6

www.oli6.com

This green goodness wellness bowl is packed with 4 servings of vegies and is a great gluten-free lunch option.🥗⁠
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https://www.healthyfood.com/healthy-recipes/green-goodness-wellness-bowl/

Humans have long been searching for a “magic elixir” to make us smarter and improve our memory. This includes traditional Chinese medicine used thousands of years ago to improve cognitive function.⁠🧠⁠
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Now we have nootropics, also known as smart drugs, brain boosters or cognitive enhancers.⁠ But do nootropics actually boost your brain? Here’s what the science says.

https://www.healthyfood.com/advice/what-are-nootropics-and-do-they-really-boost-your-brain/

If you're a cracker snacker, let our dietitians show you how to make a healthy choice. We have calculated how much fibre is in popular cracker brands, based on the recommended daily fibre intake for adult women of 25g/day.⁠ ⁠
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Here's what to look for on the label:⁠
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- More than 5g fibre per 100g⁠
- Whole grains and seeds as ingredients⁠
- Less than 50mg sodium per 100g

Episode 4 of the Healthy Families podcast is OUT NOW!🎙️ ⁠
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Protein bars, protein shakes, protein bread – it seems like protein is showing up everywhere these days. But how much of this specific nutrient is enough and what does it do anyway? Healthy Food Guide dietitian Jess Burvill and nutritionist and mum of three Kathleen Alleaume take a closer look at the marketing of protein and discuss what realistic daily requirements are for athletes, weight watchers, older people, vegetarians and everyday folk.⁠
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Start listening now! https://www.healthyfood.com/podcast/healthy-families-season-1-episode-04-how-much-protein-do-you-really-need/

Oat, pecan and sultana biscuits!🍪⁠
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A really comforting cookie, perfect for dunking in tea or a cold glass of milk.

https://www.healthyfood.com/healthy-recipes/oat-pecan-and-sultana-biscuits/

Try these easy vegetarian pies. They are full of umami-rich mushrooms and are the ultimate comfort food.🥧⁠
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https://www.healthyfood.com/healthy-recipes/mushroom-and-rosemary-pot-pies/

Eggs for breakfast, lunch or dinner! This delicious Mexi scramble for one is vegetarian, easy to make and provides you with five+ vegie serves in one hit.⁠
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https://www.healthyfood.com/healthy-recipes/mexican-spiced-scramble/

These chocolate pancakes with banana and coconut are a lower-sugar Sunday treat! 🥞⁠
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⁠https://www.healthyfood.com/healthy-recipes/chocolate-pancakes-with-coconut-and-bananas/

The Mediterranean diet is well-researched for its anti-inflammatory benefits. This pattern of eating involves large amounts of fresh fruit, vegetables, nuts whole grains, fish and healthy oils. Omega-3 is known for its anti-inflammatory qualities, and research shows it can be beneficial for reducing pain and improving mood. ⁠
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Here are 10 anti-inflammatory foods to add to your meals!

Sticky jerk chicken, rice and bean traybake 🍗🌽⁠
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This Caribbean-style chicken dish is full of colour and flavour. Plus, it will keep you feeling full and satisfied.

https://www.healthyfood.com/healthy-recipes/sticky-jerk-chicken-rice-and-bean-traybake/

Pasta with meatballs and broccoli! 🥦⁠
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A comforting bowl of iron-rich pasta you will absolutely love. Get this tasty and speedy dinner recipe here: https://www.healthyfood.com/healthy-recipes/pasta-with-meatballs-and-broccoli/

Improve your gut health in just seven days with our free gut health challenge! Help your beneficial gut bacteria thrive by introducing healthy habits and simple dietary tweaks.⁠
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Download your FREE copy!⁠
https://www.healthyfood.com/resource/your-7-day-gut-health-challenge-download-the-free-ebook/
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Supported by:⁠
⁠australia⁠
⁠
⁠

This healthy take on fish and chips won't disappoint! It's a great source of protein and 2 servings of veg.

https://www.healthyfood.com/healthy-recipes/crumbed-fish-with-creamy-slaw-and-baked-potatoes/

Our dietitians and expert panel have searched the supermarkets to find some of the best products to make following a plant-based diet a breeze.⁠
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See the plant-based winners!⁠
https://www.healthyfood.com/healthy-shopping/our-top-picks-for-plant-based-supermarket-products-available-in-2024/

Vegan and vegetarian diets are plant-based diets. Both include plant foods, such as fruits, vegetables, legumes and whole grains.⁠
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But there are important differences, and knowing what you can and can’t eat when it comes to a vegan and vegetarian diet can be confusing.⁠
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So, what’s the main difference? Read more to find out!
https://www.healthyfood.com/advice/whats-the-difference-between-vegan-and-vegetarian/

Treat yourself and the family with an orange and ginger self-saucing pudding. A lower-sugar take on traditional saucy pudding, this winter dessert is simply divine!🍮🍊⁠
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https://www.healthyfood.com/healthy-recipes/orange-and-ginger-self-saucing-pudding/

We've calculated the equivalent number of glasses of regular cow's milk in a serve of these popular dairy alternative products.🥛

Here's what to look for on the label when choosing dairy alternatives:⁠
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- Around 300mg of calcium per serve⁠
- Unsweetened or no added sugar⁠
- Saturated fat

Tune into our Gut Health TV segment this morning at 9:30am on Channel 7's The Morning Show! ⁠
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Healthy Food Guide Nutritionist Kathleen Alleaume shares her top tips for incorporating more gut-friendly ingredients into your diet. ⁠
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Supported by:⁠
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a2 Milk Australia
Wonder
Rebel Bakehouse Australia
Mazzetti l'Originale - Aceto Balsamico di Modena
Oli6 Toddler

This 7-day gut health challenge is your first step to improving the diversity in your gut to help boost your overall health and well-being. In just seven days you’ll introduce healthy habits and simple dietary tweaks that can help your beneficial bacteria thrive. ⁠
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Keep it up beyond the first week, and you’ll have a set of lifelong behaviours that can help you reap the rewards of having a healthier gut.⁠

Download your FREE copy and get the recipe for these gut-friendly vegetarian tacos with avocado salsa!⁠ https://www.healthyfood.com/resource/your-7-day-gut-health-challenge-download-the-free-ebook/
⁠
Supported by:⁠
a2 Milk Australia
Wonder⁠
Rebel Bakehouse Australia
Mazzetti l'Originale - Aceto Balsamico di Modena
Oli6 Toddler

Mixed berry overnight oats 🍓🫐⁠
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While you were sleeping, brekkie was sorting itself with these fruiti-licious overnight oats! Meal prep the night before with this delicious breakfast recipe: https://www.healthyfood.com/healthy-recipes/mixed-berry-overnight-oats/

Make a batch of our low-cost ham and egg mini pies! ⁠
They are super easy to make and great for a lunch box snack, light meal, or party food.⁠

Recipe: https://www.healthyfood.com/healthy-recipes/ham-and-egg-mini-pies/

Mushroom, leek and ricotta open pie 🥧⁠
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Enhance the flavour of this vegetarian pie by using Swiss brown mushrooms!

https://www.healthyfood.com/healthy-recipes/mushroom-leek-and-ricotta-open-pie

Our lighter take on a classic custard tart is lower in sugar and saturated fat without sacrificing taste.🥧

https://www.healthyfood.com/healthy-recipes/classic-custard-tart/

Episode 3 of the Healthy Families podcast is OUT NOW!🎙️ ⁠
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Some kids are great at eating their greens, others… ⁠not so great. Healthy Food Guide dietitian Jess Burvill and nutritionist and mum of three Kathleen Alleaume share their best tips for fostering a love of eating vegies in children, and explain exactly why it matters.⁠
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Start listening now!
https://www.healthyfood.com/podcast-type/healthy-families/

Our twist on classic baked beans will deliver 6 servings of veg in this super filling, high-in-fibre, vegetarian bowl of deliciousness. ⁠
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https://www.healthyfood.com/healthy-recipes/spiced-chickpea-baked-beans/

Join Our FREE 7-Day Gut Health Challenge!

Transform your gut health with our expert-guided program! Download our exclusive ebook packed with:

✅ Tips on eating 30+ plant foods each week
✅ Delicious, dietitian-approved recipes
✅ Step-by-step guidance to a healthier gut in just 7 days

Don’t miss out on this FREE opportunity to boost your health. Download your copy now:
⁠
https://www.healthyfood.com/resource/your-7-day-gut-health-challenge-download-the-free-ebook/

Supported by:⁠
a2 Milk Australia
Wonder
Rebel Bakehouse Australia
Mazzetti l'Originale - Aceto Balsamico di Modena
Oli6 Toddler

Tuck into this hunger-busting steak sandwich if you feel like eating something healthy and satisfying. You won't be disappointed!🥪⁠
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https://www.healthyfood.com/healthy-recipes/ultimate-steak-sandwich-with-beetroot-relish

Episode 2 of our NEW Healthy Families podcast is OUT NOW!🎙️ ⁠
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With the cost of living squeezing household budgets tighter and tighter, healthy eating can seem like an unaffordable luxury for many. Healthy Food Guide dietitian Jess Burvill and nutritionist and mum of three Kathleen Alleaume investigate what you can get for the average Aussie family-of-four food spend of $200 a week and share practical tips to save more money on your food bill while cutting down on waste.⁠
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Start listening now!
https://www.healthyfood.com/podcast-type/healthy-families/