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1 September 2017
GI News - September 2017
FOOD FOR THOUGHT
ALTERNATE DAY FASTING IS NO BETTER THAN ANY OTHER FAD DIET
In his Obesity Notes blog,
Dr Arya Sharma recently reviewed a year-long randomised controlled
study by John Trepanowski and colleagues that showed alternate day
fasting is evidently no better in producing superior adherence, weight
loss, weight maintenance, or cardio-protection compared to good old
daily calorie/kilojoule restriction (which also produces modest
long-term results at best).
“It seems that every
year someone else comes up with a diet that can supposedly conquer
obesity and all other health problems of civilization. In almost every
case, the diet is based on some “new” insight into how our bodies
function, or how our ancestors (read – hunters gatherers – never mind
that they only lived to be 35) ate, or how modern foods are killing us
(never mind that the average person has never lived longer than ever
before), or how (insert remote population here) lives today with no
chronic disease. Throw in some scientific terms like “ketogenic”,
“gluten”, “anti-oxidant”, “fructose”, or “insulin”, add some level of
restriction and unusual foods, and (most importantly) get celebrity
endorsement and “testimonials” and you have a best-seller (and a
successful speaking career) ready to go.
Source
The
problem is that, no matter what the “scientific” (sounding) theories
suggest, there is little evidence that the enthusiastic promises of any
of these hold up under the cold light of scientific study. Therefore, I
am not the least surprised that the same holds true for the much hyped
“alternative-day fasting diet”, which supposedly is best for us, because
it mimics how our pre-historic ancestors apparently made it to the ripe
age of 35 without obesity and heart attacks.
The
alternate day fasting group in the year-long randomised controlled study
published in JAMA Internal Medicine had significantly more dropouts
than both the daily calorie restriction and control group (38% vs. 29%
and 26% respectively). Mean weight loss was virtually identical between
both intervention groups (around 6kg).
Purists of
course will instantly criticize that the study did not actually test
alternative-day fasting, as more people dropped out and most of the
participants who stayed in that group actually ate more than prescribed
on fast days, and less than prescribed on feast days – but that is
exactly the point of this kind of study – to test whether the proposed
diet works in “real life”, because no one in “real life” can ever be
expected to be perfectly compliant with any diet. In fact, again, as
this study shows, the more “restrictive” the diet (and, yes, starving
yourself every other day is “restrictive”), the greater the dropout
rate.
Unfortunately, what counts in real life is not
what people should be doing, but what people actually do. The question
really is not whether or not alternate-day fasting is better for someone
trying to lose weight but rather, whether or not “recommending” someone
follows an alternate-day fasting plan (and them trying to follow it the
best they can) is better for them. The clear answer from this study is
“no”. So why are all diets the same (in that virtually all of them
provide a rather modest degree of long-term weight loss)?
My
guess is that no diet (or behaviour for that matter) has the capability
of fundamentally changing the body’s biology that acts to protect and
restore body fat in the long-term. Irrespective of whether a diet leads
to weight loss in the short term and irrespective of how it does so (or
how slow or fast), ultimately no diet manages to “reset” the body-weight
set point to a lower level, that would biologically “stabilize” weight
loss in the long-term.
Thus, the amount of long-term weight loss that can be achieved by
dieting is always in the same (rather modest) ballpark and it is often
only a matter of time before the biology wins out and we put all the
weight back on.
Clearly, I am not holding my breath for
the next diet that comes along that promises to be better than
everything we’ve had before. My advice to patients is: do what works for
you, but do not expect miracles – just find the diet you can happily
live on and stick to it.”
Read more:
- Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults A Randomized Clinical Trial
- Dr Sharma’s Obesity Notes
- How to lose 50 pounds and keep them off (TEDx)
Dr Sharma is Professor of Medicine and Chair in Obesity Research and Management at the University of Alberta, Edmonton, Canada. He is also the Clinical Co-Chair of the Alberta Health Services Obesity Program. He has authored and co-authored more than 350 scientific articles and has lectured widely on the etiology and management of obesity and related cardiovascular disorders and is regularly featured as a medical expert in national and international TV and print media and maintains a widely read obesity blog at www.drsharma.ca.
WHAT’S NEW?
FUDGING CONCLUSIONS ABOUT CHILDHOOD OBESITY PREVENTION
“We
have a pretty good idea of how to curb childhood obesity.” Such
convictions run deep. And because of those convictions, prevention is a
frontline strategy for dealing with childhood obesity. So, it’s
especially dispiriting when we see the scientific literature stained by a
paper that fudges conclusions about childhood obesity prevention into
“some evidence of effectiveness” reports ConscienHealth’s Ted Kyle.
In the Australian and New Zealand Journal of Public Health,
Mary Malakellis and colleagues published a report on a large obesity
prevention program called “It’s Your Move”.
Deep in the bowels of their paper, you will find that the sum of all
their data showed no effect. But, the authors did not stop there. They
picked apart the data to look for subgroups with an effect. They found
it in two of the schools they studied. So, their abstract failed to
mention finding no effectiveness in the overall results. And their
conclusion claimed “some evidence of effectiveness.”
Ted
Kyle asked biostatistics expert, Professor David Allison, about this
study. Despite the claims of effectiveness in the paper’s abstract says
Allison, the body of the paper clearly describes the findings as null.
The authors state “Models to Compare the Intervention and Comparison
Groups (i.e. All Three Intervention Schools Combined Compared to All
Three Comparison Schools Combined) … showed No Statistically Significant
Interaction Effect on Weight, Height, BMI, BMI-z and Proportion of
Overweight/obesity.” The contrary statements in the abstract are an
inappropriate use of spin as defined by Boutron et al.
They lead to distortion of the scientific record and propagation of
myths and presumptions which are all too common in the obesity domain.
Authors and journals should hold themselves to higher standards of
accurate reporting.
Null findings offer golden
opportunities for learning. You do a study and the data tells you, you
were wrong. That intervention – perhaps a wonderful prevention program –
didn’t work the way you thought it would. Maybe the study was flawed.
Or maybe the intervention just doesn’t work. Perhaps we need a new
approach. But if you ignore that null finding, you’re kidding yourself.
You might deceive others. And you get in the way of progress.
- Reports: School-based systems change for obesity prevention in adolescents: outcomes of the Australian Capital Territory ‘It's Your Move!’
- Negativity towards negative results: a discussion of the disconnect between scientific worth and scientific culture
- Contact: ConscienHealth
“Recognizing fasting plasma glucose as a key biomarker enables a new interpretation of the data from many previous studies, which could potentially lead to a breakthrough in personalized nutrition,” said Prof Arne Astrup. “The beauty of this concept is its simplicity. While we are looking into other biomarkers, it is quite amazing how much more we can do for our patients just by using those two simple biomarkers. We will continue to participate in and support research to explore additional biomarkers such as gut microbiota and genomics approaches, which may offer more insights and help to more effectively customize the right diet for specific individuals.”
- Study: Pretreatment fasting plasma glucose and insulin modify dietary weight loss success: results from 3 randomized clinical trials
- Contacts: Assistant professor Mads Fiil Hjorth: madsfiil@nexs.ku.dk Professor Arne Astrup: ast@nexs.ku.dk
PERSPECTIVES WITH DR ALAN BARCLAY
KETONES
No. Not a music group. But ketones are creating a
lot of noise. They are a kind of fuel our liver produces from fatty
acids (from what we eat or body fat stores), when glucose is severely
restricted. Dietary regimens that stimulate the production of ketones
are known as “ketogenic diets”. What are their health effects?
Randomised
controlled trials give us some clues. Ketogenic diets typically require
people to limit their total carbohydrate intake to less than 10% of
energy (less than 50g a day for an adult), and recommend fat provides
around 80% of energy. This means severe restriction of:
- most fruits
- starchy vegetables (carrots, corn, peas, pumpkin, potatoes, etc)
- cereal-based foods (bread, breakfast cereals, pasta, rice, etc)
- legumes (beans, chickpeas, lentils, etc)
- milk and yoghurt.
- meat, seafood, poultry
- eggs
- cheese
- butter and cream
- fats and oils
- low-carb vegetables (greens, onions, peppers, etc)
- low-carb fruits (berries).
Epilepsy A ketogenic diet has been trialled in children with chronic epilepsy. Children are typically given a diet that provides 80% of daily energy from fat, and the remainder from protein and carbohydrate (typically, 10% from each). A recent Cochrane review determined that after following a ketogenic diet for 3 months, seizure rates may decrease by up to 85% in some (but not all) children. But all studies included in the review also reported adverse effects – vomiting, constipation and diarrhoea plus other adverse effects. A recent study determined that while medically effective “The study did not find any improvements in quality of life”. So, while a ketogenic diet may help some children with epilepsy, it’s no panacea. However, if you have a child with severe, frequent seizures, you may wish to try a ketogenic diet under very careful medical and dietetic supervision.
Cancer therapy Certain kinds of cancer cells prefer to use glucose as a fuel. Therefore, in theory, reducing blood glucose levels may help in the management of certain kinds of cancer by starving them of fuel. A recent systematic review examined all the available evidence in people (not rats). No randomised controlled trials were identified, but 15 other lower-quality clinical studies, case-control and cohort studies incorporating 330 people were available. The authors concluded “In contrast, to the considerable attention from researchers, physicians and the media for its potential role in cancer treatments, evidence on benefits [of ketogenic diets] regarding tumor development and progression as well as reduction in side effects of cancer therapy is missing.” The bottom line – despite the hype, much more research is needed.
Ketogenic diets for weight loss While not new, ketogenic diets are at present one of the most popular weight loss diets around the world. Fortunately, over the past 2 decades, there have been a significant number of randomised controlled trials comparing (high-fat) ketogenic diets to low fat diets, and a systematic review and meta-analysis was published recently. It identified thirteen studies incorporating 1415 people and determined that over 1–2 years (medium-term), people consuming the ketogenic diet lost more body weight, and their blood pressure and fats improved compared to people consuming a low fat diet. The authors concluded “... in the long term and when compared with conventional therapy, the differences appear to be of little clinical significance, although statistically significant.”
So while the ketogenic diet may be an alternative to other diets under certain circumstances it is not necessarily superior in the long-term; we must as usual keep in mind the simple fact that one size does not fit all. Because food plays such a pivotal role in our family and social lives, ketogenic diets can be disruptive and long-term adherence and enjoyment of food (one of life’s pleasures) are frequently issues. And there are side effects, especially in the beginning until the body adjusts, including constipation, headache and fatigue.
You can listen to Alan discuss ketogenic diets on Health Professional Radio, here.
Alan Barclay, PhD is a consultant dietitian. He worked for Diabetes Australia (NSW) from 1998–2014 . He is author/co-author of more than 30 scientific publications, and author/co-author of The good Carbs Cookbook (Murdoch Books), Reversing Diabetes (Murdoch Books), The Low GI Diet: Managing Type 2 Diabetes (Hachette Australia) and The Ultimate Guide to Sugars and Sweeteners (The Experiment, New York).
VIEWPOINTS FROM THE CHARLES PERKINS CENTRE, SYDNEY UNIVERSITY
YOGHURT IS A LOW GI FOOD
The Sydney University GI Research
Service (SUGiRS), established in 1995 to provide a reliable commercial
GI testing laboratory, has tested a variety of yoghurts over the past 20
years – plain, flavoured, full fat, and diet. Over the same period of
time, numerous studies in peer-reviewed journals have shown that high
yoghurt intake is associated with a reduced risk of type 2 diabetes.
Although several mechanisms could explain this association, Prof Tom
Wolever recently addressed the glycemic and insulinemic impact of
yoghurt in Nutrition Today.
“There is evidence that low GI and low GL (glycemic
load) diets are associated with a reduced risk of type 2 diabetes. The
93 GI values for yoghurt in the University of Sydney’s GI database have
an average of 34 and most (9 out of 10) of the yoghurts are low GI. The
43 plain yoghurts in the database have a lower GI (average GI = 27) than
the 50 sweetened yoghurts (average GI = 41). This difference is not
explained by sugar, per se, but rather by the higher
protein-to-carbohydrate ratio in plain yoghurt. Although yoghurt has a
low GI, its insulinemic index is higher than its GI. High insulin
responses may be deleterious because hyperinsulinemia is associated with
an increased risk of type 2 diabetes. Nevertheless, this may not be a
concern for yoghurt because, although its insulinemic index is higher
than its GI, the insulinemic index of yoghurt is within the range of
insulinemic index values for non-dairy low-GI foods. In addition, mixed
meals containing dairy protein elicit insulin responses similar to those
elicited by mixed meals of similar composition containing non-dairy
protein. Because the GI of yoghurt is lower than that of most other
carbohydrate foods, exchanging yoghurt for other protein and
carbohydrate sources can reduce the GI and GL of the diet, and is in
line with recommended dietary patterns, which include whole grains,
fruits, vegetables, nuts, legumes, fish, vegetable oils, and yoghurt.”
What’s the Insulinemic Index? Prof Jennie Brand-Miller explained this recently.
“One
of insulin’s many functions is to act as a growth hormone designed to
drive nutrients into cells – not just glucose but also amino acids, the
building blocks of new tissue. When we eat carb-rich foods our blood
glucose levels rise and our pancreas then releases insulin (a hormone)
that drives the glucose out of our bloodstream and into our body’s cells
where our body can use it as an immediate source of energy or store it
as glycogen. What many people don’t realise is that protein foods (meat,
fish, eggs and dairy foods) also stimulate insulin secretion – that’s
why you may see them described as insulinogenic.”
Scientists
at the University of Sydney have been researching the food insulin
index or FII for more than 20 years. “The FII looks at how much insulin
the body normally releases in response to a whole food or meal (its
carbohydrate and the quantity and quality of its protein and fat). Some
foods need more insulin to help utilise them, while other foods need
much less. Choosing foods with a lower FII can help reduce your overall
insulin demand on your pancreas or insulin requirements,” says dietitian
and diabetes educator Dr Kirstie Bell.
FOOD UN-PLUGGED
THE FAUX MEAT PHENOMENON
Faux
(fake) meats have progressed in leaps and bounds since the days of
Tofurky roasts. Even devoted meat lovers are being drawn over to the
veggie side of life by convincingly tasty ‘not-meats’. Is facon better
than bacon? Or are we better off sticking with the real deal?
What’s in them?
Vegetarian ‘meats’ are made from a variety of non-animal foods such as
beans, fungi, grains and nuts, and mostly the protein parts. The result
is a mass of chewy textured plant proteins with meat-like savoury
flavours. Some faux meats are designed to resemble their animal food
counterparts, such as soy-protein shaped to look like prawns or even
pork belly with the layer of fat and crispy skin to boot- which is
pretty amazing work by food technologists although vegans don’t like it
much, preferring not to eat anything that even looks like an animal.
Lab meat
Food scientists are working on lab-grown meat and have produced
convincing burger patties with meat cells grown in a test tube, removing
the need to raise or kill livestock. While this futuristic scenario is
now a reality on a small scale, it is super expensive and won’t be
meeting the world’s needs for meat anytime soon.
Nutrition With
the rise in popularity of plant-based diets, faux meats are now finding
a wider market with people wanting a healthy and sustainable option.
However, although they are made from plants (or fungi) their nutritional
composition can fall short of ‘superfood’ expectations. Like real bacon
and sausages, some faux meat products are highly processed and contain
high levels of sodium (salt) and other food additives.
We compared 2 faux meat products and one vegan ‘bacon’
recipe with their real meat equivalents to give you their nutrient
profiles. Just a few mouthfuls of Coconut Bacon will use almost your
entire daily saturated fat allowance (21.4g out of 24g). The two
commercial products we looked at had no Vitamin B12 added, which is a
problem for vegans as fortified foods are the only source in a vegan
diet.
Sustainability Some say vegetarian diets
are more sustainable because plant foods require fewer inputs (e.g.
water, feed, energy etc) than meat to produce; however, there is more to
this story. Highly processed foods require more energy and have long
supply chains that add transport inputs and emissions. Smaller animals
have a lower eco-footprint than larger ones, and even cattle and sheep
can be raised on land than can’t be used for cropping. Not to mention
the social benefits of keeping farming communities around the world
viable. Eating some animal foods within a plant based diet produced with
more sustainable and fair farming practices can be better for people
and the planet.
If you want to eat more sustainably,
there are much lower hanging protein solutions. We could eat the whole
animal (not just the prime cuts); swap some meat for legumes; and choose
more sustainable meat sources. In Australia we are catching on to
eating our national emblem, kangaroos as a wild and free-range source of
lean meat rich in iron. And of course we could waste less food
generally, which is simply throwing away everything that went into
producing it, and creating greenhouse gases from food rotting in
landfill.
The un-plugged truth
- You do not need to go meat-free to be healthy; lean unprocessed meats are rich in essential nutrients.
- Faux meats can have more fibre but can contain more saturated fat and sodium than unprocessed meats - check the label.
- Be a more sustainable consumer by eating just enough meat, eating nose-to-tail, and don’t waste food.
Nicole Senior is an Accredited Nutritionist, author, consultant, cook, food enthusiast and mother who strives to make sense of nutrition science and delights in making healthy food delicious. Contact: You can follow her on Twitter, Facebook, Pinterest, Instagram or check out her website.
KEEP GOOD CARBS AND CARRY ON
YOGHURT CULTURE
Yoghurt
has long been a part of the human diet. The word seems to come from
come from the Turkish yoğurmak, to thicken, coagulate, or curdle, which
is what its beneficial bacterial cultures do as they feed on milk’s
natural lactose and turn it into the lactic acid that gives yoghurt its
characteristic taste and texture. At the same time, they transform a
nutrient-rich food (milk) into an even better one by making it easier
for us to digest and by promoting health by restoring levels of
beneficial probiotic bacteria in the gut.
Yoghurt is a
great source of calcium for healthy bones and contains significant
amounts of vitamins A, B12 and riboflavin, as well as potassium and
other minerals. Its low GI is thanks (mainly) to the combination of
acidity and high protein and the fact that lactose itself has a
naturally low GI.
Production has taken off in a big
way. When shopping, look for products with live cultures and few (if
any) additives. We like pot-set Greek-style yoghurt, especially those
that are strained so they’re naturally thicker and higher in protein. As
dietitian Nicole Senior says: “These products have beautiful mouth-feel
and flavour as well as better cooking properties, although all yoghurts
are best added after cooking or at the last minute rather than cook in
the dish as they will separate.”
Natural
(unflavoured) yoghurt can be a star in savoury dishes says Nicole. It
makes a great base for dips, such as baba ganoush or cucumber raita, not
to mention beetroot kiz guzeli. Pumpkin soup lovers will know the
pleasures of a dollop of yoghurt on top, as will those who enjoy the
cooling and creamy addition on Indian curries. What else?
- Dollop on porridge or muesli along with some nuts and a drizzle of honey or date syrup
- Add to fruit and milk to make smoothie
- Use as a topping on desserts instead of cream
- Tuck into as a snack to get you through to your next meal.
Lactose, the sugar that occurs naturally in milk and yoghurt, is digested into glucose and galactose by the enzyme lactase found in the small bowel of all mammals at birth (apart from those born with lactase deficiency). A person without enough lactase has digestive problems when they consume foods and drinks that contain lactose. About a third of the world’s population continues to produce lactase throughout life. The rest don’t. However, there are many lactose-free milks and yoghurts on the market, so there’s no need to go without calcium-rich dairy foods. Some people who are lactose intolerant find they can enjoy yoghurt because the micro-organisms added to milk to make yoghurt are active in digesting lactose during passage through the small intestine, in other words, the “bugs” help do the job of lactose digestion for you. People with lactose intolerance can eat cheese because it is made from milk solids (curd); the lactose-rich whey has been drained off during the early stages of processing.
IN THE GI NEWS KITCHEN
A DOLLOP OF YOGHURT
A dollop of yoghurt makes a difference as you’ll see in our recipes this month – Quinoa Crusted Veggie Cakes with Horseradish Yoghurt, Vegetable Frittata with Black Sesame and Herb Yoghurt, and Sumac Lamb Fillet with Tzatziki.
DO A DOLLOP
Inspired by the flavour, colour, texture and taste of the vegetable garden, Jalna has developed a range of recipes to up veg intake with a dollop of their pot-set Greek yoghurt toppings. You’ll find more recipes in Inspired by Nature along with the two shared with GI News
QUINOA CRUSTED VEGGIE CAKES WITH HORSERADISH YOGHURT
Horseradish yoghurt is a great way to add oomph to veggie fritters. Add other vegetables such as wilted kale, grated eggplant, zucchini or corn and substitute wasabi for horseradish and amaranth for quinoa if you wish. Serves 6
400g can cannellini beans, rinsed and drained
400g can chickpeas, rinsed and drained
1 cup coriander leaves
1 medium red chilli, seeded and chopped
1 clove garlic, crushed
1 egg, lightly beaten
1 tbsp Greek yoghurt
1 cup cooked quinoa
⅓ cup edamame, blanched
⅓ cup green peas, blanched
1 green onion, finely sliced
⅓ cup quinoa flour
2 eggs, lightly beaten with 2 tbsp Greek yoghurt
1½ cups quinoa flakes
Vegetable oil or oil spray
Lemon wedges to serve
Horseradish yoghurt
1 cup Greek yoghurt
1½ tbsp prepared horseradish
1½ tbsp lemon juice
Salt and cracked pepper, to taste
Preheat oven (220°C/200°C fan forced) and line a baking tray with baking paper • Puree cannellini, chickpeas, coriander, chilli, garlic, egg and yoghourt in a food processor until coarsely mashed but mixture holds together. • Place mixture in a large bowl and add quinoa, edamame, green peas, green onion, and salt and pepper to taste if desired. Shape approx ¼ cup of mixture into balls and flatten slightly. Dip in flour, dust off excess, dip in egg and yoghurt mix, then roll in quinoa flakes. • Spray or lightly brush with oil and bake, for 20 minutes or until golden, turning halfway through. • To make horseradish yoghurt, place all ingredients in a bowl & whisk to combine. • Serve fritters with horseradish yoghurt and lemon wedges.
Per serve
2025kJ/485 calories; 25g protein; 10g fat (includes 2.5g saturated fat; saturated : unsaturated fat ratio 0.33); 64g available carbs (includes 15g sugars and 49g starches); 15g fibre; 465mg sodium; 943mg potassium; sodium : potassium ratio 0.49
VEGETABLE FRITTATA WITH BLACK SESAME AND HERB YOGHURT
Don’t be shy about adding other veggies, such as shredded kale leaves, zucchini or broccolini. The more the merrier. You may also like to substitute the red potatoes with lower GI Carisma potatoes and the sweet potato (which has a moderate GI) with low GI butternut pumpkin (winter squash). Serves 4
1 tbsp olive oil
250g (9oz) red baby potatoes, skins on, very thinly sliced
250g (9oz) sweet potato, very thinly sliced
1 red onion, peeled, thinly sliced
2 medium chillies, seeded, finely chopped
125g (4oz) broccoli florets
1 cup green peas
12 large eggs, whisked
⅓ cup Greek yoghurt
½ tsp ground turmeric
Zest of 1 lemon
1 tbsp black sesame seeds, toasted
Herb yoghurt
1 cup Greek yoghurt
½ cup chopped mint leaves
1-2 tsp lemon juice, to taste
Make the herb yoghurt by combining all ingredients. • Preheat grill to high. • Heat the oil in a large ovenproof heavy based frying pan over a medium heat. Stir in the potatoes, sweet potato, onion and chilli, and season to taste. Cover and cook until the potatoes are nearly tender, scraping along the bottom of the pan occasionally, 5-7 minutes. • Add the broccoli and peas and cook a further 2-3 minutes, covered. • Whisk the eggs, ⅓ cup yoghurt, turmeric, zest, and pepper and pour over the potato mix. Reduce heat to moderately low and cook until the eggs are just set, carefully lifting the frittata and tilting the pan so the uncooked egg runs to the underside. • Place pan under a hot grill for a few minutes, until the top of the frittata has puffed up and set. • Serve in the pan, warm or at room temperature, dolloped with herb yoghurt and sprinkled with black sesame seeds.
Per serve
2015kJ/480 calories; 32g protein; 24g fat (includes 7g saturated fat; saturated : unsaturated fat ratio 0.41); 30g available carbs (includes 16g sugars and 14g starches); 8g fibre; 315mg sodium; 1163mg potassium; sodium : potassium ratio 0.27
STICKS, SEEDS, PODS and LEAVES
Kate Hemphill is a trained chef. She contributed the recipes to Ian Hemphill’s best-selling Spice and Herb Bible. You will find more of her recipes on the Herbies spices website. Or you can follow her on Instagram (@herbieskitchen). Kate uses Herbies spices and blends, but you can substitute with whatever you have in your pantry.
SUMAC LAMB FILLET WITH TZATZIKI
This light summer dish is ideal for the barbecue. It’s quick and easy to whip up for one, or simply double quantities for two. Complete the meal with steamed or baked butternut pumpkin (winter squash) wedges. We appreciate that lamb fillet can be pricy, so try it with chicken tenderloins if you prefer. Prep: 5 mins • Cook: 15 mins • Serves: 1
150g (5oz) lamb tenderloin
1 tsp sumac
1 tsp rice bran oil
½ Lebanese cucumber
1 small clove garlic, crushed
½ tbsp lemon juice
¼ cup plain yoghurt
Small handful baby spinach
150g (5oz) cherry tomatoes, quartered
½ tsp olive oil
½ tsp sumac
Coat the lamb fillet with 1 tsp sumac by pressing it all over, and set aside at room temperature. • Grate the cucumber on a large setting and place in a sieve to drain with a pinch of salt. • Heat rice bran oil in a heavy based pan or heat a barbecue. Cook lamb for 4 minutes each side (for medium rare), then set aside to rest (5 minutes) while preparing tzatziki. • Stir drained cucumber with garlic, lemon juice and salt and pepper to taste. • Toss cherry tomatoes with baby spinach, sumac and olive oil. • Slice rested lamb thinly and serve on the spinach and tomato salad with tzatziki on the side.
Per serve
1850kJ/ 440calories; 53g protein; 18g fat (includes 6g saturated fat; saturated : unsaturated fat ratio 0.5); 12g available carbs (includes 10g sugars and 2g starches); 5g fibre; 590mg sodium; 1275mg potassium; sodium : potassium ratio 0.46
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Nutritional analysis To analyse Australian foods, beverages, processed products and recipes, we use FoodWorks which contains the AusNut and Nuttab databases. If necessary, this is supplemented with data from www.calorieking.com.au and http://ndb.nal.usda.gov/ndb/search.
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