YMCA Healthy Living Magazine, powered by n4 food and health Summer 2019 | Page 11

AISLING & ÁINE MORAN LEANNE WARD, APD
Aisling and Áine are twin sisters who both completed a
Nutritional Science degree, and are passionate about
educating others around the benefits of a healthy diet.
Learn more at www.runnerbeans.co Leanne is a dietitian, nutritionist and provisional sports dietitian. She
has a Certificate in Public Health, a Bachelor of Health Sciences
(majoring in Nutrition), a Masters of Dietetics and a Sports Dietetics
degree. To find out more visit leanneward.com.au
SUMMER SALADS:
MANGO, CORN &
TOMATO SALAD
Serves: 4 as a side
Ingredients
2 cobs of corn
1 mango
100g cherry tomatoes
½ red onion
½ red chilli
Juice of ½ lemon
Juice of 1 lime
Large handful of fresh coriander
Salt to taste
Method
1 Cut the kernels off the corn with
a sharp knife.
2 Cut the soft mango into cubes,
avoiding the hard core.
3 Cut the tomatoes in half and add to a bowl with the corn and mango.
4 Very finely dice the red onion and chilli and add to the bowl.
5 Squeeze in the lemon and lime juice and mix well.
6 Roughly chop the coriander and mix into the salad.
7 Season with some salt and serve.
COLD PEANUT BUTTER & NOODLE
SALAD WITH CHICKEN
Serves: 2
Ingredients
Salad:
150g chicken breast
90g soba noodles (available in the Asian
section of most supermarkets)
½ cup bean sprouts, rinsed
1 small red capsicum, deseeded and cut
into thin strips
12 snow peas, cut lengthwise into thin strips
1 cup red cabbage, finely sliced
2 cups of baby spinach, washed
2 spring onions, ends chopped off and
finely sliced
Method
1 To cook the chicken breast: If possible, use a
steamer basket that sits inside a saucepan. Fill
the saucepan with enough water so that the level
sits just under the steamer basket. Bring the
water to the boil and then carefully add the
chicken to the basket. Steam chicken for about
20 minutes or until the juice runs clear and the
chicken is cooked through. Avoid opening the lid
and releasing steam while cooking. Allow the chicken to cool, then chop
into small bite-sized pieces.
2 To cook the noodles: Follow directions on the package, then drain and
transfer to a large bowl of cold water. Separate noodles with fingers whilst
they cool. Set aside while you make the dressing.
Dressing:
2 tablespoons crunchy natural peanut butter
3 tablespoons water
½ tablespoon light soy sauce
1 tablespoon sesame oil
1 tablespoon honey 3 To make the salad: Drain the noodles and place in a large bowl. Add
For serving (optional):
Sesame seeds
Spring onions 6 Divide between two plates. If desired, top with sesame seeds or finely
cooked chicken breast, bean sprouts, red capsicum, snow peas, red
cabbage, baby spinach and spring onions.
4 To make the dressing: Place all ingredients in a bowl and mix well to
combine. Set aside.
5 Pour the dressing over the top and stir gently to combine.
sliced spring onions, and serve.
SUMMER 2019 YMCA HEALTHY LIVING MAGAZINE
11