ReFuel Summer 2019:20 - Page 13

EDAMAME SALAD Plant based protein, cheap and super easy! Prep Time: 5-10minutes. Serves: 6-8 TIPS & SERVINGS SUGGESTIONS INGREDIENTS ¾ ¾ 200g edamame beans ¾ ¾ 1 x 410g corn kernels ¾ ¾ 1 x 200g punnet cherry tomatoes ¾ ¾ 1 x Lebanese cucumber ¾ ¾ ½ red onion METHOD 1. 2. 3. 4. 5. Thaw edamame beans, set aside in a bowl Drain corn kernels Chop cherry tomatoes into quarters Dice cucumber and onion Combine all ingredients in a bowl and EAT! ¾ ¾ I use Umami edamame beans. You can find these in the frozen veg section of your supermarkets ¾ ¾ Delicious on its own or with your choice of protein such as salmon, tofu or chicken ¾ ¾ Goes well with taco mince and corn chips ¾ ¾ Use a base with your choice of rice or quinoa and chicken to build a poke bowl ¾ ¾ Keeps well (3-4 days), great addition to the meal prep tool kit NUTRITION INFORMATION Serves 4, <$2 per serve! Edamame is a fantastic and under-utilised protein source, particularly for athletes who eat a plant-based diet, as the beans contain all essential amino acids. Alongside the high fibre content of the corn, this salad makes for a satiating snack or a great accompaniment to a meal. EMILY MASSEY, ASSOCIATE MEMBER OF SDA Em is currently working at Deakin University in public health and nutrition as well as the North Melbourne Football Club’s VFLW team and is particularly passionate about Women’s Health in Sports and Nutrition for endurance sports. SENSATIONAL SUMMER SOUVLAKI INGREDIENTS METHOD Lamb leg: ¾ ¾ 100g lamb leg ¾ ¾ 1 clove of garlic crushed (marinade) ¾ ¾ 1 tbsp rosemary (marinade) ¾ ¾ 1 tbsp EVOO (marinade) Lamb leg: 1. Pre-heat oven to 180°C for 10 minutes. 2. Crush clove of garlic. Mix with 1 tbsp rosemary and 1 tbsp of EVOO in a small bowl. Score lamb and brush marinade through. 3. Cook lamb in oven for 50 minutes, rest for 10 minutes. Tzatziki: ¾ ¾ 2 tbsp lemon juice ¾ ¾ 150g low-fat Greek yoghurt ¾ ¾ 0.5 medium Lebanese cucumber Wrap and salad mix: ¾ ¾ 1 cup baby spinach ¾ ¾ 0.5 cup mixed quinoa ¾ ¾ 1 medium red/green capsicum ¾ ¾ 100g cherry tomatoes ¾ ¾ 0.5 medium Lebanese cucumber  Salad mix: 1. Add half cup of washed quinoa to one cup of water in a saucepan. 2. Bring to boil, reduce heat to simmer, cover and leave for 15 minutes. 3. Remove from heat and allow quinoa to sit for 10 minutes. 4. Dice capsicum and half of the cucumber - mix in a small bowl. 5. Halve cherry tomatoes. Tzatziki: 1. Combine half of diced cucumber with 150g yoghurt. 2. Stir in 2 tbsp of lemon juice to yoghurt-cucumber mix. 3. Bed your wraps with spinach leaves and add remaining salad mix. 4. Lay rested meat on salad mix. 5. Eat up! BYRON MANNING Byron is a dietetics student currently working as the nutritionist for Werribee Football Club. He aspires to work in both the nutrition and physical performance field. LinkedIn; Instagram SUBSCRIBE HERE Summer 2019-20 ReFuel Magazine 13