YMCA Healthy Living Magazine, powered by n4 food and health Summer 2019 | Page 13

CATHERINE SAXELBY, APD KATE BENNETT Catherine helps busy women eat right, lose weight and boost their energy. To find out more visit foodwatch.com.au Kate is a dietitian, exercise physiologist and Pilates instructor. She specialises in IBS and food intolerances, weight loss, chronic disease management and sport nutrition. To learn more visit fodmapchallenge.com PICNIC FOOD: MINI VEGGIE FRITTATAS Makes: 12 Ingredients Oil, for brushing 300g piece of pumpkin, diced and baked until soft but still firm 1 small leek, thinly sliced 1 red capsicum, cut into thin strips 1 zucchini, cut into thin rounds 12 eggs Freshly ground black pepper 1 teaspoon dried Italian herbs (basil, oregano or marjoram) 6 tablespoons grated Parmesan cheese To serve: Large, mixed green salad Method 1 Preheat oven to 180°C, then brush or spray a 12-muffin pan tin with oil to prevent sticking. 2 Arrange pumpkin, leek, capsicum and zucchini on the base of each muffin tin. 3 Beat eggs lightly and pour over vegetables. 4 Season with pepper and herbs, then sprinkle the cheese over each muffin. 5 Bake uncovered for 15 to 20 minutes or until just set. 6 Allow to cool for five minutes before removing from pans, or take to your picnic in the pans to retain their shape. 7 Serve with a green salad. TIP: You can substitute pumpkin for sweet potato or any starchy vegetable such as sweetcorn, parsnip or celeriac. CHICKEN & TOFU RICE PAPER ROLLS Serves: 2 Ingredients Filling: 2 cups water 1 cup low FODMAP stock 200g chicken breast 150g tofu, cut into bite-sized cubes 2 carrots, grated 2 cups iceberg lettuce, finely shredded 10 long green beans, finely chopped on a sharp diagonal 50g vermicelli noodles, cooked as per instruction on packet 1 packet round rice paper sheets Drizzle of olive oil Dipping sauce: 2 teaspoons sesame oil 2 tablespoons water 2 tablespoons white vinegar 2 tablespoons lime juice 1 long red chilli, finely chopped 1 teaspoon fresh coriander, finely chopped 1 teaspoon fresh basil, finely chopped Method 1 Bring water and stock to boil in a small – medium saucepan. Add chicken breast and poach for 12 minutes or until cooked through. When cooked, remove chicken from liquid and set aside to cool before shredding the meat into thin strips. 2 Meanwhile, heat olive oil in pan and cook tofu until golden. 3 Combine shredded chicken, tofu, carrot, lettuce, beans and vermicelli noodles in large bowl. 4 Place one sheet of rice paper in a dish of warm water until just softened. Then lift sheet carefully from water and place on a board. 5 Spoon a large dessert spoon or approximately a twelfth of mixture into the centre of the rice paper sheet. Fold the side closest to you over the mixture, then fold in the other sides and roll to enclose the filling. Repeat until all mixture has been used. 6 Prepare dipping sauce by placing all ingredients in a small bowl and stirring to combine. 7 Serve rolls with the dipping sauce. Note: they can sit for up to four hours in an airtight container in the fridge. SUMMER 2019 YMCA HEALTHY LIVING MAGAZINE 13