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March 2019
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Patio potatoes
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Patio potatoes
HOME-GROWN ADVICE FROM JENNIFER IRVINE
MARCH
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This article is from...
Healthy Food Guide
March 2019
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Other Articles in this Issue
Healthy Food Guide
Hello
Four years ago, when I wanted to lose a stubborn half
Meet our experts
Every issue is researched by our dietitians, registered
Why you can trust us
The Healthy Food Guide experts believe that making
Your say…
This month you’ve scoured our pages for diet tips to help with health conditions, and discovered a handy tip
NEWS
GET YOUR FILL OF FIBRE
The latest news, views and best buys, plus a review
WEIGHT LOSS
The FAST approach to LOSING WEIGHT
The latest diet book from BBC Two’s Trust Me I’m A Doctor presenter Dr Michael Mosley has provoked a renewed interest in fasting. Is this really the best method for safe and effective weight loss? HFG dietitian Juliette Kellow investigates…
WHICH DIET SUITS YOU?
While research shows potentially promising results, until more largescale, good-quality studies are carried out, intermittent fasting shouldn’t be considered a magic bullet for losing weight or boosting health. If you think it’s worth a try, though, it’s important to choose a version that fits your lifestyle…
YOUR DIET PLAN
The delicious, nutritious and versatile way to lose
YOUR WAY and keep it off for good
Combine 80g diced avocado, 1 diced tomato and a handful
NOW KEEP GOING…
The night before, soak 40g oats in 150ml fortified
Pick and mix your meals
Coarsely mash 100g canned cannellini beans with a squeeze
NEED HELP PLANNING HEALTHY MEALS?
Do you struggle to plan your healthy eating and shopping every week? Our new online tool can help with both, letting you match meals to your diet needs
Weight-loss star
After suffering a bereavement, Xanthe Grace turned to food and wine for comfort – and shot up two dress sizes. By calling time on sofa sipping, she’s regained her figure and energy levels
A NEW WAY TO ENJOY NUT BUTTER
Whether you feel the slump mid-morning or in that final stretch before leaving the office, it’s good to have an energy-boosting snack on hand. Deliciously Ella’s new nut butter balls fill the gap
HEALTH
Would you spot the signs of SEPSIS?
Despite being on the increase, until recently sepsis wasn’t on the radar for most of us. Jo Waters explains why knowing the symptoms and getting early treatment if you spot them could make all the difference to a full recovery
Is it safe to take an aspirin a day?
What works for one patient could be deadly for the next. Dawn looks at the pros and cons of taking this painkilling tablet on a regular basis
MARCH RECIPES
What to cook in MARCH
CALLING PIZZA LOVERS Enjoy pizza, but want to avoid
Healthy TONIGHT!
A light soup, a hearty stew, a special spaghetti… Mix it up on weeknights with a variety of recipes that are easy and quick to prepare
PLANTBASED COMFORT FOOD
Mac ‘n’ cheese tops the list of dishes most people miss when embarking on a vegan or dairyfree diet. Our alternative version comes up with the goods for taste and nutrition
Have a field day with MUSHROOMS
They’re a useful source of B vitamins and selenium – plus their umami flavour makes it easy to cook without salt. We’ve got four tasty dishes to help you get more mushrooms into your diet
Dinner for one
When a craving for fast food hits, try this satisfying alternative that’s low in fat, including saturates, and salt
6pm panic
Homemade pesto is so easy to whiz up, and our pea and mint version will become a midweek family favourite
FIVE–ST★R FRITTERS
Swap your usual burger for a serving of our meat-free fritters and you’ll pack in extra veg – plus a whole lot of taste
TUCK INTO BEAN CUISINE
Kidney beans are a cheap, filling, healthy addition to family suppers. These Latin America-inspired recipes are a delicious way to get more fibre into everyday meals
LOW-CARB PIZZA
Transformed with our cauliflower base and nutritious topping options, this pizza is the way to go for gluten-free diners
TEA–TIME TRAYBAKE
To keep our sweet bake on the right side of healthy, we’ve used parsnips and carrots for sweetness and moistness and nuts, seeds and fruit for big flavour
Bakes that pass the ZEST TEST
When they emerged from the test kitchen, these lemony desserts were a huge hit with the HFG team. They’re good enough for a Mother’s Day treat, but at 98–157 calories per serving, we wouldn’t blame you for popping one into your lunchbox
Deliciously Ella’s simple pancakes
Ella Mills, founder of Deliciously Ella, has a glutenfree recipe that never fails to impress on Pancake Day
NUTRITION
WHICH FOOD
Dietitian Juliette Kellow compares some everyday staples to help you shop and eat more healthily
WELLBEING
HEALTHY EATING STARTS HERE
Is your kitchen overdue for a food stock-take? Healthy cooking and eating is so much easier if you’ve got the right raw materials to hand. We asked HFG recipe consultant Phil Mundy to put together your ingredient must-haves and share five easy storecupboard dishes. Then we turned to the sage advice of Marie Kondo, the queen of tidying, to make your kitchen an efficient place (that sparks joy!) and, just as importantly, queens of clean Aggie MacKenzie and Emma Marsden share natural ways to make it sparkle…
LOOKING GOOD
Beauty comes of age
It’s known to be a challenging time for hair, skin and selfesteem, but the menopause doesn’t have to take the gloss off your looks. Here’s how to combat the effects of your hormones, says Leah Hardy
DON’T MISS
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References
• Klingberg, S et al (2018) Occupational stress is
Nutrition lowdown
We cut through the science to help you work out how our recipes – and the foods you buy in the supermarket – fit into a balanced, healthy diet
Do you know how much salt you consume daily?
While sugar dominates the headlines, we could be at risk of side-lining the harmful impact of salt, says TV chef and heart attack survivor Sally Bee
FITNESS
HOW TO FIX A FEAR OF FITNESS
Whether you get over-anxious about the gym, are too scared to swim, or have a health reason holding you back, our expert advice and inspirational real-life stories will help get you up and exercising. By Charlotte Haigh
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