YMCA Healthy Living Magazine, powered by n4 food and health (Summer 2016)

ELISA ROSSIMEL, APD SARA GRAFENAUER, APD Elisa is a ‘Dietitian on a Mission,’ which is the result of a 20-something-year-old city slicker moving the Italian-isied life to the Aussie outback, and the challenge to express her love for all things food and culture. You can find out more about Elisa at dietitianonamission.me or n4foodandhealth.com Sara is an Accredited Practicing Dietitian of 13 years. She is a graduate and academic at the University of Wollongong and consults specifically to the food industry. Sara’s research interest is in the area of satiety signalling and functional foods. Find out more about Sara at amazingalmonds.com.au or n4foodandhealth.com RECIPES: SUMMER SALADS CYPRIOT GRAIN SALAD Nutrition expert Elisa Rossimel shares this recipe for a nutrient-packed summer salad. Surprisingly, gram-forgram, parsley has more iron in it (6.2mg/100g) than beef (3mg/100g). The problem (apart from the struggle to get through 100g of parsley), is that it is not as well absorbed as the iron from animal sources. However, considering iron deficiency is the most common deficiency in the world, it won’t hurt to add parsley to your meals alongside some coloured veggies, so the Vitamin C can aid absorbtion. Method Ingredients • • • • • • • • • • • • • 1 bunch coriander, chopped ½ bunch parsley, chopped ½ red onion, finely diced 1 cup buckwheat ½ cup dried lentils 2 tablespoons toasted pumpkin seeds 2 tablespoons toasted slivered almonds 2 tablespoons toasted pine nuts 2 tablespoons baby capers ½ cup currants Juice of 1 lemon 3 tablespoons extra virgin olive 1 pomegranate, deseeded, to serve Dressing • 1 cup thick Greek yoghurt • 1 teaspoon cumin seeds • 1 teaspoon honey 1 Blanch buckwheat and lentils separately in boiling water until both just cooked. Drain well and allow to cool. 2 Mix the yoghurt, ground cumin and honey until combined. 3 In a medium bowl, place the coriander, parsley, red onion, buckwheat, lentils, toasted nuts, capers, currants, lemon juice and olive oil. Mix well. 4 Place into serving dish and top with cumin yoghurt and pomegranate seeds. Note: Elisa has modified this recipe from a recipe by Hellenic Republic. BERRY, BRIE & ALMOND SALAD Nutrition expert Sara Grafenauer shares a vibrant and tantalising summer salad. Method Ingredients • 150g mixed lettuce leaves, washed and spun dry • 1 punnet blueberries, washed • 1 punnet strawberries washed and hulled (if desired) • 100g whole natural almonds • A few sprigs parsley • A few sprigs mint • 1 x 125g brie cheese, sliced into small triangles • 1 tablespoon top quality olive oil • 1 teaspoon red wine vinegar • Drizzle honey (½ teaspoon) • Salt and pepper to taste 1 Place first six ingredients in a serving bowl and arrange attractively. 2 Make dressing by mixing all other ingredients in small cup until thoroughly blended and then dribble over salad. 3 Serve immediately and toss at the table. SUMMER 2016 YMCA HEALTHY LIVING MAGAZINE 9

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