YMCA Healthy Living Magazine, powered by n4 food and health SPRING 2019 - Page 16
CATHERINE SAXELBY, APD
Catherine is an accredited dietitian and nutritionist who has
researched and written on almost all aspects of healthy
eating. Her skill lies in translating scientific research into real
nutrition terms. Catherine is the author of 12 books including
her Complete Food and Nutrition Companion (Hardie Grant).
She also runs the Foodwatch website, offering nutrition
information for consumers. www.foodwatch.com.au.
LAUREN ATKINS AND ELISE DEN (ONCORE
Lauren Atkins and Elise Den are Accredited Practising
Dietitians and Co-Founders of OnCore Nutrition. They
have expertise in oncology nutrition to support people in
managing and overcoming cancer, and are passionate
about using preventative nutrition to help optimise health
potential. For more recipes, information and support visit
WONDERFUL SPRING RECIPES
QUINOA, CRANBERRY, PARSLEY
AND CUCUMBER SALAD
Serves: 8 as a side
This tasty salad uses quinoa as the base, enlivened with the stronger flavours of
cranberries, mint, parsley, onion and pistachio nuts. It’s a winner, and only has 20mg
sodium per serve!
¾ cup quinoa
½ cup (100g) dried cranberries
1 small Lebanese cucumber, cut
lengthwise, deseeded and diced
1 cup fresh parsley leaves
1 cup fresh mint leaves roughly
½ cup pistachio, roughly chopped
For the dressing:
1 lemon, juiced
¼ cup extra virgin olive oil
1 garlic clove, crushed
Freshly-ground black pepper
Place quinoa and 1½ cups cold
water in a saucepan over high
heat. Cover and bring to the boil.
Reduce heat to low. Simmer for
10-12 minutes or until water has
absorbed. Drain and rinse, transfer
to a large bowl.
parsley, mint and
3 To make dressing, place lemon
juice and oil in a screw-top jar,
season with pepper. Secure lid
and shake to combine.
4 Before serving, pour over dressing
and toss well to combine.
If you don’t have cranberries, use
currants or sultanas.
Instead of pistachios, other nuts can be
used – almonds or pecans are nice.
Sunflower seeds also work well.
CARROT CAKE BIRCHER MUESLI
Carrot cake bircher is delicious and super simple to prepare for a high fibre
breakfast on the go. This recipe is low in kilojoules making it suitable for those
40g rolled oats
2 small carrots, grated
1 medium apple, grated
2 tsp slivered almonds (dry roasted
for extra flavour)
2 tsp pepitas (dry roasted for extra
2 tsp raisins
2 tsp coconut
400ml almond milk (unsweetened)
Cinnamon and turmeric, to taste
1 Mix all ingredients together, cover
and leave in the fridge to soak
2 In the morning, stir and add extra
almond milk if needed to moisten.
Serve with a dollop of natural or
Greek yoghurt if desired.
See? We told you it was simple!
YMCA HEALTHY LIVING MAGAZINE SPRING 2019