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Healthy Food Guide
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October 2017
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MUSHROOM & CHICKPEA RAGOÛT
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12 MIN LEESTIJD
MUSHROOM & CHICKPEA RAGOÛT
1 Basic homemade vegetable
PREP
10 MIN COOK 45 MIN
SERVES
4
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Dit artikel komt uit...
Healthy Food Guide
October 2017
IN DE WINKEL BEKIJKEN
Andere artikelen in dit nummer
Healthy Food Guide
Hello
I became a vegetarian in my late teens. It was pragmatic:
Meet our experts
Every issue is researched by our dietitians, registered nutritionists and GP
Why you can trust us
The Healthy Food Guide experts believe that making small diet and lifestyle changes brings the best long-term gains. This is how we help you move to a healthier way of life|.
Your say…
Our lunch recipes hit the spot and the memory prevention plan also improved your state of mind
Health bulletin
The latest need-to-know from the world of diet and fitness
VEGGIE SPECIAL
The essential guide to VEGETARIAN EATING
THERE’S BEEN A DRAMATIC SHIFT towards vegetarian eating
HOW TO GET THE NUTRIENTS YOU NEED
SWITCHING TO A PARTIAL OR COMPLETELY vegetarian diet
GO-TO FOODS and those to avoid
Amanda explains which veggie staples get the green light and when to approach with caution
Our veggie greatest hits
This deliciously savoury ‘mince’ that cooks quickly
PROTEIN PORTIONS
What a healthy serving size looks like
EATING OUT GUIDE
Veggie dining out has come a long way since cloying nut roasts were de rigueur. Now outlets are vying to outdo each other with delicious plant-based options. It’s a shift that could benefit us all, argues Laura Day
HOW TO AVOID MENU PITFALLS
Just because a dish is vegetarian doesn’t make it healthy, warns nutrition editor Amanda Ursell. Knowing where veggie options can fall down will help you plan
NUTRITION
YOUR RECOVERY
Eating plan
Diet SOS
Registered dietitian Lucy Jones is here to fix your diet dilemma. This month, one HFG reader asks for help about her newly diagnosed coeliac disease
HEALTH
DR DAWN’S medical notes…Mouth ulcers
Lots of us get them, but it’s often unclear why. Dr Dawn Harper discusses possible causes, explains when you need to see the doctor and offers soothing solutions
More than a GOOD GUT REACTION?
Everyone’s talking about fermented foods and how good they are for our gut health. Nutrition editor Amanda Ursell updates you on research that links them to even more benefits, and shops for the best
RECIPES
Veggie TONIGHT!|
If you regularly have meat-free days, why not push the boat out and try a week of veggie meals? These recipes are sure to become new family favourites
VEGGIE PIZZA right down to the BEETROOT BASE
Turn pizza night into an opportunity to eat the rainbow. We’ve sneaked veg into the crust, too
JUST FOR A CHANGE…
A simple pack of mince or sausages can open up a world of flavours that go beyond chilli and bolognese. But they don’t need to be the meat variety…
Make Noodles GO FURTHER
These low-cal storecupboard staples are great vehicles for different flavours and textures, so we’ve taken them beyond the usual stir-fry and packed them into soups, salads and bakes, too
6pm panic
Pescatarians and flexitarians will love this spice-infused weekly portion of oily fish
Veggie in a hurry
It’s genius! In her new cookbook Stir Crazy, Ching-He Huang makes fast, high-protein stir-fries with plant-based ingredients, focusing on dried and seasonal wild mushrooms
Modern muffins
Who said muffins had to be sweet? Or only made with flour? These imaginative bakes fill the savoury snack gap
Colour - me - healthy SOUPS
Bold, bright and bursting with seasonal veg, this trio of budget soups from our recipe writer Nichola Palmer can be made in batches and frozen for time-poor days
Pasta with roasted winter veg
Pack in the hearty flavours of autumn and four of your five-a-day with this beans-and-nuts supper
EVERYDAYFOODS THAT FEED YOUR BRAIN
Research shows certain nutrients are linked to good brain health and may help us stay sharper for longer. Use our guide for your weekly shop
FRUIT CRUMBLE AND CUSTARD
Our easy, mix it all together crumble gets a green traffic light for fats – and even most of the sugars come from the fruit
FRUIT ’n’ NUT TREATS
Baking with this magic duo gives you natural sweetness and texture, and adds a healthy burst of nutrients to your snacks
WEIGHT LOSS
YOUR MEAT-FREE DIET PLAN
Try a week of vegetarian meals to kickstart your weight loss, then keep going with my flexitarian choices
PICK ONE Breakfast
NOW KEEP GOING…
PICK ONE Lunch
Pick and mix your meals
PICK ONE Dinner
Fry ½ finely chopped onion in cooking spray oil with
PICK TWO Snacks
• 2 rye crispbreads with 2tsp low-fat soft cheese and
6 WAYS to turn off the SNACK SWITCH
Craving a biscuit 30 minutes after a meal is just plain greedy… Or is it? Amanda Ursell explains the science behind snack attacks and offers simple strategies to beat them
DON’T MISS
Claim your FREE BRAINPOWER workout book
This month you can subscribe to our NEW LOOKmagazine
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
Prescribing plants, herbs and spices
Many trusted medicines used in the NHS are natural. Maybe it’s time to discover the full potential of plants in healing, says medical herbalist Euan MacLennan
BRAINPOWER WORKOUT
Brain exercises to maintain your mental fitness
PSYCHOLOGY
UNDERSLEPT… and OVERWEIGHT
Do you eat more when you’re tired? Your hunger isn’t imagined. A number of physical factors conspire to expand your waistline when sleep gets short, says Professor Matthew Walker
LOOKING GOOD
hair REPAIR
Is your crowning glory less than lustrous these days – or do you simply have less of it? We’ve looked at problems affecting women, from thinning to frizz and dandruff, to bring you expert advice, tips and tricks to revitalise lacklustre locks, whatever the cause
SHOPPING
New product HOT LIST
Healthy Food Guide’s discerning shopper Laura Day finds healthy flavour enhancers, sweet alternatives to pud and good sober October choices…
FITNESS
Take your FITNESS INDOORS
It doesn’t have to be aerobics or legs, bums and tums… The ever-expanding options at gyms and leisure centres challenge your body (and brain) in exciting new ways
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