Tandoori chicken with cumin-flavoured rice

Serves: 4 Time to make: 20 mins (Hands-on time: 20 mins), plus 6-8 hrs marinating Total cost: $19.16 / $4.79 per serve (at time of publication) 1 teaspoon chilli powder…

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Spicy tofu rice and fried egg

Serves: 4 Time to make: 30 mins Total cost: $17.76 / $4.44 per serve (at time of publication) oil spray 1 onion, finely chopped 1 large carrot, cut in thin…

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Mustard salmon with vegetable pilaf

Serves: 4 Time to make: 25 mins Total cost: $15.60 / $3.90 per serve (at time of publication oil spray 4 x 125g salmon steaks 4 teaspoons wholegrain mustard 1…

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Eat well, spend less: The beginner’s guide to beans

Everything you need to know about that nutritional powerhouse, the humble legume. Dried beans – also known as pulses or legumes – got a bad rap in the ’70s and…

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Women more likely to defer health care for financial reasons

A University of Otago study which included over 18,000 adults has found women are more likely to put off going to their GP, buying prescriptions or going to the dentist…

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Money-saving secrets from Grandma’s kitchen

When money’s tight, it pays to look back to learn how others managed through tough times. Niki Bezzant takes a look at what we can learn from our grandparents about…

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Tips to prolong the shelf-life of food

A recent New Zealand survey of 1000 New Zealanders revealed 86 per cent of us buy food only to throw it away — and about half of this food wastage…

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Is healthy eating really affordable?

Many believe the cost of eating a good, healthy diet is near impossible. HFG editor Niki Bezzant looks at this issue and asks: what are the solutions? We hear it…

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How many kJs are in alcoholic drinks?

How many kilojoules are in my drink? It’s what everyone wants to know – which alcoholic drinks are the best and worst when following a kilojoule-controlled eating plan? The kilojoules…

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Who should I visit, a nutritionist or dietitian?

At Healthy Food Guide, we call our contributors nutritionists when they have, as a minimum, a nutrition degree or post-graduate qualification in nutrition. However, anyone can actually call themselves a…

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How much do I need to eat?

The amount of energy you need each day to maintain your weight depends on your age, gender, height, weight, weight history and physical activity level. The information in the table…

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The benefits of strength-based exercise

You might already know my story of losing 60kg. If you know a little more about that story, you’ll know that I only have one regret: not strength training. I…

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Top 10 everyday food traps and how to beat them!

Whether you work in an office or at home, on a building site or on a plane, finding the time, energy, ingredients and inspiration to eat healthy meals can be…

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Are your friends and family making you fat?

We look at a tricky issue: when family and friends, purposefully or not, get in the way of your weight-loss plans. Just as your skirt starts to swing rather than…

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How to cook stock

Serves: 1 (makes 1 litre) Time to make: 2 hrs 20 mins Total cost: $2.17 / $2.17 per serve (at time of publication) 1 chicken carcass 1 onion, roughly chopped…

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HFG red berry bread and butter pudding

Time to make: 55 mins (Hands-on time: 15 mins, Cooking time: 40 mins) Total cost: $11.76 / $1.96 per serve (at time of publication) 2 tablespoons castor sugar 3 eggs…

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What is workplace wellness?

Last week I had the pleasure of speaking at the Southern Cross Wellbeing Now event. This was a gathering of around 250 corporates, with the aim of sharing ideas and…

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Eating well at work

Eating well at work Different working situations present different healthy eating challenges. HFG nutritionist Claire Turnbull has advice on how to keep on track with healthy eating, whatever your work…

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10-minute workouts

Forget the ‘I don’t have time to exercise’ excuse. These 10-minute workouts will help you maintain your fitness levels even if you have no time. Summer parties, busy work schedules,…

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Is work making you fat?

Nutritionist Caitlin Reid identifies the classic weight-gain traps to be found in any workplace, on the road, or for stay-at-home mums… and shows you simple steps to avoid them. Skipping…

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