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 NUTRITION) 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 www.oncorenutrition.com 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! Ingredients 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 chopped 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 Directions 1 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. Add in 2 cucumber, pistachios. cranberries, diced 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. Variations 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 Serves: 2 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 Ingredients: 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 flavour) 2 tsp raisins 2 tsp coconut 400ml almond milk (unsweetened) Cinnamon and turmeric, to taste 16 Method: 1 Mix all ingredients together, cover and leave in the fridge to soak overnight. 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