YMCA Healthy Living Magazine, powered by n4 food and health Winter 2017 | Page 12

ASHLEIGH FELTHAM, APD
Ashleigh is the owner of Feed Your Future Dietetics. She has a Masters of
Nutrition and Dietetics and a Bachelor of Human Nutrition and believes
everyone deserves to live a life of health and wellness. To learn more about
Ashleigh visit www.feedyourfuturedietetics.com
FIVE WONDERFUL
WINTER MEALS
(USING ONLY EIGHT INGREDIENTS)
Enjoy winter with these tips and recipes from nutrition
expert Ashleigh Feltham.
aining weight during winter is
so common, thanks to those
pesky fat-laden takeaway
meals and comfort food options. So
here are five super simple winter recipes,
which only require eight main ingredients
that are readily available at any typical
supermarket. What’s even better is that
they’re all really easy to prepare.
G
STEP 1
2
3
4
5
6
7
8
Leafy greens: baby spinach, rocket,
etc.
Rice (preferably brown)
Four bags of assorted frozen
vegetables (great news is, frozen
veggies still hold the same, if not
more nutrients than fresh vegetables)
Low fat cheese
Lean meat (e.g. skinless chicken
breast or consider kangaroo meat,
as it’s very lean and good for your
cholesterol levels)
Beans (e.g. kidney beans or mixed
beans)
Onions
Eggs (opt for free range if possible).
The little extras:
1
2
3
Herbs and spices, for seasoning
Olive oil
Tomato paste/sauce.
STEP 2
Plan
By pre-planning your meals, you’ll
minimise the labour time required on
12
YMCA HEALTHY LIVING MAGAZINE WINTER 2017
1
Make a shopping list
The amount you will need to buy will
depend on the number of people you
are cooking for.
1
the night. Sundays are always a nice
time to enjoy the experience and round
off a weekend by getting into the
headspace for the week ahead.
Planning includes:
2
Frying all the meat in oil (opt for
olive oil over saturated fat
varieties), then storing them in the
freezer for the days ahead.
Remember, when thawing meat it
should be on the bottom shelf of
your fridge to minimise the risk of
food poisoning.
Cooking your pasta/rice and store in
the fridge. This can be done safely
for one to three days if your fridge is
set to 5°C; however, pregnant
women should not consume
leftovers older than one day.
STEP 3
Prepare
Here’s a sample meal plan for the
weekdays ahead. Exact measurements
for ingredients have been left out, so
you can tailor the recipes to the size of
the family you’re feeding. Keep in mind,
the average person should aim to
include 20g to 30g of protein per meal,
which is based on an average of 0.7g to
1.2g protein per kilogram of bodyweight
required over a whole day.
The ideal serve of protein per meal is
100g per person, so you may wish to
aim for this figure when choosing your
portions. You can also adjust the
flavours of the following recipes by
adding herbs and spices that you have
in your pantry.