AUTHORS
CATHERINE SAXELBY Catherine Saxelby is a nutritionist-dietitian who has written on many aspects of healthy eating . She is the author of Nutrition for Life and founder of the Foodwatch website at
www . foodwatch . com . au .
SALLY ANDERSON Sally Anderson is a Brisbane-based Advanced Sports Dietitian and Exercise Physiologist , assisting athletes of all abilities to create their best performance , through fine-tuning their nutrition habits and practices .
SUPERFOOD STIR-FRY ( SALMON CHOW MEIN )
Serves 4
Enjoy a meal in a wok and get seven of
my top 20 super foods in one quick , delicious and healthy dish !
INGREDIENTS
} 2 x 200g fillet Atlantic salmon ( sliced ) } 2 tbsp salt-reduced soy sauce } 1 tbsp olive oil } 2-3 cloves garlic ( crushed ) } Knob of ginger ( crushed ) } 1 red chilli ( finely-chopped , optional ) } 300g sliced cabbage
( about ¼ cabbage ) } 1-2 tbsp rice wine vinegar } Cooked thin noodles such as bean vermicelli or wheat noodles
To serve } ½ cup coriander leaves ( to garnish ) } ¼ cup slivered almonds } 1 lime ( cut into quarters )
METHOD
1 . In a medium mixing bowl , combine the sliced or flaked salmon with soy sauce and leave to marinate while you are getting the other ingredients ready .
2 . Preheat a large wok or non-stick pan over high heat and add oil . Add garlic , ginger , chilli ( if using ) and stir-fry for 1-2 minutes .
3 . Add in the cabbage . Continue to stir-fry for another 3-4 minutes or until the cabbage is soft and has reduced in volume . Place the lid on so it will steam . Add a spoon of water if needed .
4 . Add in the sliced , marinated salmon , then the vinegar or water .
5 . Cook for 1-2 minutes , stirring occasionally . Remove from the heat and mix in the cooked thin noodles .
6 . Serve hot , topped with almonds , coriander , and a quarter squeeze of lime .
LEAN AND GREEN PESTO
This quick pesto is a staple in our fridge and can be made with any combination of nuts , leafy greens and seasonal herbs .
INGREDIENTS
} 5 garlic cloves } 160g nuts ( any single or combination of cashews , macadamias , pine nuts )
} 1 large bunch English spinach ( roots trimmed , washed well and roughly chopped )
} 1 large bunch in-season herbs ( washed and roots trimmed – your choice of coriander , basil , parsley etc .) } 4 tbsp lemon juice } 4 tbsp extra virgin olive oil } 1 tsp fine-grain iodised salt
METHOD
1 . Blitz the garlic in a high-powered blender or food processor .
2 . Add the nuts and blitz to a ‘ rough dirt ’ texture .
3 . Add the spinach and fresh herbs and blitz again ( scrape down the sides of the blender to make sure the stems get adequately blended ).
4 . Add the olive oil , lemon juice and the salt , and process until the preferred texture . Add extra olive oil , lemon juice or water if it ’ s too thick .
5 . Store in an airtight container for up to two weeks . Perfect on a pizza base , as a spread ( on a sandwich or wrap ), or as a dip served with veggie sticks . Yum !
YMCA HEALTHY LIVING MAGAZINE 13