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Healthy Food Guide
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November 2016
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Quinoa with leek and squash
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5 TEMPO DI LETTURA MIN
Quinoa with leek and squash
RECIPE: ALICE BRODIE
PHOTO: DEVIN HART
DINNER for ONE
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10 MIN
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25 MIN
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Questo articolo è...
Healthy Food Guide
November 2016
VISUALIZZA IN NEGOZIO
Altri articoli in questo numero
Editor’s Letter
WELCOME
FOR BETTER, FOR WORSE. If you’re married or living together,
TALKING POINTS
Get healthy the hfg way
Eating and living well for long-term good health – that’s the HFG mission. We don’t believe in short-term fad diets, but making small changes for big gains. Read how our experts can help you
LET’S TALK…
So what’s on your mind? Let us know – via email, facebook and twitter
HOW I STAY HEALTHY
The broadcaster is no stranger to risk, but he doesn’t take chances with his health – at home or in the wild
HEALTH & NUTRITION
HEALTH NOTES
Diet and fitness facts for your wellbeing
IS YOUR MARRIAGE MAKING YOU FAT?
Being married is generally good for our health, but scientists have discovered our waistlines suffer after tying the knot! So what are the benefits and drawbacks of marriage – and how can we make it work for our wellbeing?
EAT WELL TO AVOID INFLAMMATION
It’s the first line of defence against infection and repairs bodily harm, but there’s another side to inflammation that threatens rather than protects our overall health
INDIAN CURRY
Share one main dish and one portion of rice between
THIS vs THAT
Two popular Sunday roasts, both providing quality protein – but which is the better choice for those nutrition extras?
WEIGHT-LOSS STAR
With a hectic work life, Margaret had let her diet slip into the unhealthy zone. A breast cancer diagnosis in 2011 led to a total overhaul of her lifestyle
7 FOODS to FUEL YOUR WORKOUT
Have you upped your fitness game recently? Jennifer Low shares the staples to stock up on for quick, healthy preor post-workout meals and on-the-go snacks
WHY WE NEED… VITAMIN E
This antioxidant helps to protect our cells from damage caused by harmful molecules called FREE RADICALS. In particular, vitamin E keeps our SKIN AND EYES HEALTHY and strengthens our IMMUNE SYSTEM
RECIPES
HFG'S WEEKLY DIET PLANNER
OUR MENU PLAN is designed to help you lose around
FAMILY MEALS ted!
Each month, we bring you a batch of healthy, quick
Around the world on a BEAN
Baked beans provide the perfect combo of hunger-busting protein and fibre. But you don’t have to limit yourself to the canned variety. By making your own, you can reduce salt and sugars – and create meals inspired by international flavours
6pm PANIC
Swap your go-to pasta sauce for zingy omega-3 rich salmon
SOMETHING to CURL UP WITH…
Colder days call out for hearty fare. These filling soups make a warming meal without being heavy on the fat or calories
Take lunch up a level
Treat yourself to a taste of the high life with these nutritious dishes from Dan Doherty, the executive chef at London’s tallest restaurant
CHICKEN TIKKA MASALA
The nation’s love of this creamy takeaway dish isn’t likely to wane – it’s just so full of flavour. So why not give it a healthy twist?
PEARL BARLEY
This unassuming grain has plenty to shout about when it comes to nutrients, versatility and value
PULSE - AND - GO MUFFINS
It’s easy to make lighter muffins that are also gluten free – just whiz up a batch of our basic mix, pick your topping and bake!
NEW ON THE DRINKS MENU
You don’t have to pay over the odds and take a big calorie hit at the coffee shop. Chill out at home instead with these better-for-you mugfuls of bliss
SHOPPING
SEASONAL ways to FIVE-A-DAY
As winter frosts threaten tender growth, turn to exotic PASSIONFRUITS for colour and sturdy CHICORY and SHALLOTS for crunch
THIS MONTH WE LOVE
We’ve scoured the shelves for great-tasting, nutritious products and selected our favourites to make your weekly shop easier
What’s the deal with… KEFIR
Enjoyed in Russia and central Asia for centuries, the oldest health drink on the block is now gaining fans over here
Your guide to HEALTHY DAIRY-FREE COOKING
THE DEMAND FOR DAIRY FREE is on the rise and, thankfully, so is the number of alternatives. I’m going to show you how to use them in your cooking to replicate the creamy texture of traditional milk products without adding lots of fat and sugar
How much FAT in a cheese pizza?
Does eating healthily rule out a family classic? Well, it’s best saved for treat nights, but choose wisely and it doesn’t have to be a diet disaster
DON’T MISS
REFERENCES
Your guide to the research behind this month’s stories and features
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
5 TOP FACTS to TAKE AWAY
Our favourite healthy snippets and tips from the experts in this month’s issue
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