AUTHORS
MARNIE NITSCHKE Marnie Nitschke is an Accredited Practising Dietitian working at n4 food and health , and in private practice at Fork That Nutrition . Follow on Instagram
@ forkthatnutrition
MOROCCAN SILVER BEET , PUMPKIN AND CHICKPEAS
Serves 4-6
I love the autumnal colours and warming spices in this rustic plant-based dish – simple gut health food at its best .
INGREDIENTS
} 2 cups tinned chickpeas ( 1½ cups dried , if soaking your own ) } 2 tbsp extra virgin olive oil } 1 small bunch of silver beet
( chopped into 5-10cm pieces ) } 1 large onion ( coarsely chopped ) } 3 large garlic cloves ( finely chopped ) } ½ a butternut pumpkin ( peeled and cubed into 2-3 cm pieces ) } 5 ripe Roma tomatoes ( coarsely chopped ) or 1 tin of tomatoes } 1 tbsp tomato paste } 1 cup vegetable stock } Pepper and salt
Spice mix } 1 tbsp ground cumin } 1 tbsp ground coriander
} ½ tsp ground cinnamon } Chilli powder ( optional )
To serve } Cooked brown rice } Lemon juice } Natural yoghurt ( if desired )
METHOD
1 . If using dried chickpeas , soak for 8-12 hours or overnight .
2 . Heat the oil in a large pan and sauté the onion on medium-low for 2-3 minutes . Add the garlic and spices and cook for another few minutes until fragrant .
3 . Add the pumpkin , silver beet , tomatoes and paste and stir to coat , and add the vegetable stock ,
chickpeas , salt and pepper , and bring to a simmer .
4 . Cook partially covered for 10-15 minutes until the vegetables are tender and the sauce has reduced . Check and adjust seasoning to your taste .
5 . Serve with brown rice , an extra drizzle of oil , a good squeeze of lemon juice , and a dollop of yoghurt .
METHOD
HEALTHY BURRITO BOWLS
Serves 2
Easy , quick , colourful and good for you – these burrito bowls should please the whole family .
INGREDIENTS
} 2 tbsp extra virgin olive oil } 300g chicken breast ( cut into pieces ) } 1 tsp chilli flakes } 1 tbsp Mexican spice } 400g tin of corn ( drained ) } 1 tomato ( chopped ) } 400g black beans ( rinsed and drained ) } ½ red onion ( chopped ) } 1 avocado ( halved ) } 1 handful fresh coriander ( optional )
1 . Heat a medium frypan to med-high heat . Add 1-2 tbsp of extra virgin olive oil . Add chicken breast pieces and season with 1 tsp chilli flakes and 1 tbsp Mexican spice , sautéing until cooked through ( 5-10 minutes depending on size of pieces ).
2 . In each bowl , arrange half the ingredients including avocado , beans , chicken , corn , onion and tomato – keeping each ingredient separate .
3 . Garnish with coriander and finish with sriracha or hot sauce of your choosing . Enjoy !
12 YMCA HEALTHY LIVING MAGAZINE