YMCA Healthy Living Magazine, powered by n4 food and health (Summer 2015)

HEIDI SZE, APD Heidi is an Accredited Practising Dietitian and Accredited Nutritionist (www.gatherandgrownutrition.com.au) with a passion for helping people have fun with their food, enjoy eating good food and learn how to make the most nourishing meals for their body. She believes that every meal should be enjoyed, including homemade ice-cream and pie. Click here to learn more about Heidi. Lentil “meatballs” Enjoy this iron-rich recipe from nutrition expert Heidi Sze. They’re not really “meat”balls, as they certainly lack in meat (although I kept the anchovies because I’m a sucker for these salty, omega-3 rich beauties), but the name “lentil balls” just doesn’t sound as dainty! Nutritional information per serve (4 balls): • • • • • • • Energy: 1,156kJ Carbohydrate: 20.4g Fat: 11.2g Saturated fat: 3.6g Protein: 20.4g Fibre: 2.2g Sugars: 1.6g These make Makes 18 (approximately) Ingredients 1 cup whole green lentils 2½ cups water 1 tablespoon extra virgin olive oil 2 cloves garlic, crushed 1 tablespoon diced anchovy fillets (from a jar, in olive oil)* ¼ cup breadcrumbs ¼ cup freshly grated Parmesan cheese ½ cup smooth ricotta 2 eggs, lightly whisked 2 tablespoons chopped flat leaf parsley Zest of ½ a lemon A pinch of both smoked and sweet paprika A pinch sea salt Freshly cracked pepper *these are optional, though if leaving out you might like to salt your croquettes a little more. an ideal add ition to any Summer pic nic! Method 1 Rinse the lentils in water, then place in a pot and add the water. Bring to the boil then reduce the heat and simmer for approximately 15 minutes, adding more water as necessary to prevent it drying out. When fork tender, drain and allow to cool. 2 When cooled, puree the lentils in a food processor until smooth (I don’t mind some lumps). 3 Add the lentils to a mixing bowl with all the other ingredients. Stir well to combine and leave the mixture to sit for 10 minutes. Preheat the oven to 200ºC. 4 Using moist hands, roll the mixture into balls, squash them into a croquette/patty shape, then place on a plate and allow them to chill in the fridge for 10 minutes. 5 Place the croquettes on a tray lined with baking paper and cook for 10 to 15 minutes until lightly bro ݹ

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