YMCA Healthy Living Magazine, powered by n4 food and health Winter 2016

KONSITA KUSWARA, APD EMILY PEREIRA, APD Konsita is a private practice Dietitian working with Nutted Out Nutrition, where she specialises in maternal and children’s nutrition and encourages positive relationship with foods. Learn more at www. nuttedoutnutrition.com.au or n4foodandhealth.com Emily is an Accredited Practising Dietitian with a passion for helping her clients take the fear and confusion out of eating. She helps clients lose weight, control blood sugar or cholesterol levels, work out food intolerances, and improve mindfulness and relationships with food, to improve your energy levels and quality of life. Learn more at melbournenutrition.com.au or n4foodandhealth.com RECIPES: THAI BEEF SALAD Serves: 4 Ingredients Dressing: • 2 medium Lebanese cucumbers • 250g pack of cherry tomatoes • 3 cups mixed baby lettuce leaves • ½ bunch coriander leaves • ½ bunch basi l leaves • ½ bunch mint leaves • 500g-600g lean beef steak (you can use leftover meat from dinner) • 1 medium red onion • 2 cloves crushed garlic • 1 small red chilli, finely chopped (optional, remove seeds for less heat) • 2 tablespoons fresh lime juice • 2 tablespoons fish sauce • 1 tablespoon brown sugar NUTRITION INFORMATION PER SERVE • 1 tablespoon sesame oil • Energy: 1223kJ/293Cal • Protein: 34.2g • Total fat: 12.3g (3.8g saturated) • Fibre: 4.3g Instructions Mix all ingredients and shake well. • Total carbohydrates: 8.5g (7.7g sugars) • Sodium: 1,023mg • Calcium: 131mg • Iron: 7.2mg MOROCCAN CHICKEN AND RED QUINOA SALAD Serves: 6 Instructions 1 Ingredients • • • • • • • • • • • • • • • • • • 10 500g Jarrah pumpkin, diced 2 teaspoons maple syrup 1 teaspoon cumin seeds 2 cups red quinoa, rinsed, drained 3 tablespoons extra virgin olive oil (EVOO) 1 garlic clove, crushed 2 tablespoons Moroccan spice mix 4 sprigs lemon thyme 600g chicken breast, cut lengthways into strips 1 medium avocado 1 continental cucumber, diced 8 small truss tomatoes, diced 3 radishes, diced 1 tin chickpeas, drained 1 bunch flat leaf parsley, chopped Seeds of ½ a pomegranate 150g Greek-style fat-reduced feta, crumbled 4 tablespoons lemon juice YMCA HEALTHY LIVING MAGAZINE WINTER 2016 Pre-heat oven to 180°C and in a medium sized mixing bowl, add 2 tablespoons of EVOO, lemon thyme, garlic and Moroccan spice and mix well. Add chicken and toss until all pieces are coated. Allow to marinate for 30 minutes. 2 Place pumpkin cubes on a tray and drizzle with 1 tablespoon of EVOO, maple syrup and sprinkle with cumin seeds. Bake in the oven for 45 minutes or until soft. 3 Meanwhile, cook quinoa according to packet instructions, and then transfer to a large plate to cool. 4 Heat a fry pan over medium-high heat. Cook chicken for 5 minutes each side or until cooked through (you don’t need to add extra oil at this stage as there will be more than enough in the marinade to stop it sticking). 5 In a large mixing bowl, add all remaining ingredients. Add quinoa and pumpkin and top with cooked chicken. NUTRITION INFORMATION PER SERVE • • • • Energy: 2530kJ/600Cal Protein: 40g Total fat: 22g (7g saturated) Fibre: 20g • • • • Total carbohydrates: 54g (11g sugars) Sodium: 600mg Calcium: 130mg Iron: 7.5mg

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