Latest health statistics show our lucky country is not so lucky when it comes to rates of obesity, with Australia now ranking number four in the world for the highest rates of adult obesity¹. With this in mind, Melanie McGrice from the Dietitians Association of Australia (DAA), has put together five simple food swaps for the barbeque this Australia Day.
“Our land really does abound in nature’s gifts, so throw away the potato chips, biscuits, soft drinks and lollies, and embrace the wonderful food our lucky country has to offer,” says Melanie.
1. Swap two sausages for two lamb and vegetable kebabs. You’ll find a delicious recipe below. SAVE 863KJ (215 calories)
2. Swap regular tomato sauce for salt-reduced tomato sauce. SAVE 365mg sodium (salt)
3. Swap white bread for high fibre white or wholemeal bread. GAIN 2.7g fibre
4. Swap a can of regular soft drink for sparkling water or diet soft drink. SAVE 8 teaspoons of sugar
5. If you choose to drink, swap a can of full strength beer for a can light beer. SAVE 184KJ (43 calories).
Lamb Kebabs with Lemon & Mint (Serves 4)
Recipe courtesy of Meat & Livestock Australia
Ingredients:
600g lamb eye of shortloin/backstrap, trimmed
Grated rind and juice 1 lemon
2 sprigs mint, leaves only, chopped
1 tbsp olive oil
2 Lebanese cucumbers, halved, seeded, sliced
1 red capsicum, finely sliced
1 punnet grape or cherry tomatoes, quartered
Mixed salad greens
Extra 3 sprigs mint, leaves only
2 tbs red wine vinegar
Plain thick yoghurt and lemon wedges to serve
Method:
Cut lamb into 3cm cubes. Thread onto 8 skewers (4-5 pieces of lamb each). Combine rind, juice, mint and oil. Brush over kebabs. Marinate for 10 minutes, if possible. Preheat barbeque char-grill plate or pan to moderately-hot. Cook kebabs on one side until moisture appears before you turn them. Cook for 2 minutes on each side. Remove kebabs and cover, rest them for 3 minutes. Toss together salad ingredients and vinegar. Serve kebabs with the salad, yoghurt and lemon.
Nutrition: 1680KJ (401 calories); 47g protein; 20g total fat; 6.6g saturated fat; 6g carbohydrate; 3g fibre; 145mg sodium; 5mg iron; 7mg zinc.
For practical information on how to barbeque beef or lamb, visit www.beefandlamb.com.au
Australia’s Healthy Weight Week, an initiative of the Dietitians Association of Australia, will run from 17-23 February 2014. For more information visit www.healthyweightweek.com.au
References:
1. Health at a Glance 2013 OECD indicators: http://www.oecd.org/els/health-systems/Health-at-a-Glance-2013.pdf