YMCA Healthy Living Magazine, powered by n4 food and health Winter 2017 | Page 14

HEIDI SZE , APD Heidi is an Accredited Practising Dietitian and Accredited Nutritionist with a passion for helping people have fun with their food , enjoy eating good food and learn how to make the most nourishing meals for their body . Learn more at applesundermybed . com
EUCALE STANES , APD Eucale is an Accredited Practicing Dietitian and Accredited Nutritionist who is passionate about food , cooking and helping people improve their health . She takes an holistic approach and believes that evidence based alternate therapies can be integral . Learn more at www . nutritioninaction . com .

WINTER RECIPES :

DELICIOUS WINTER DAHL

METHOD
INGREDIENTS
• 1 tablespoon olive oil
• 1 small onion , finely diced
• 2 cloves garlic , crushed
• 1 heaped teaspoon grated fresh ginger
• 1 teaspoon cumin seeds
• 1 / 2 teaspoon ground turmeric
• 1 / 4 teaspoon garam masala
• A pinch of ground cinnamon
• Sea Salt and freshly cracked black pepper
• 1 / 2 cup diced red capsicum
• 1 cup dried split red lentils
• 3½ cups water ( or half homemade stock , half water )
• 1 teaspoon red wine vinegar
1 Rinse the lentils well and set aside .
2 Heat the oil in a heavy-based saucepan over medium heat . Add the onion and a good pinch of salt , turn the heat down and cook for ~ 5 minutes until soft , stirring occasionally . Add the cumin seeds and toast for ~ 30 seconds , followed by the turmeric , garam masala , cinnamon and a good crack of freshly cracked black pepper . Cook for a further 30 seconds , stirring , then add the garlic and ginger and cook for a minute or so until fragrant .
3 Add the capsicum and cook for a couple of minutes until softened ( add a dash of water if the bottom is catching ). Add the rinsed lentils and stir to coat . Add the water ( or water and stock ) and bring to a gentle boil , then simmer for ~ 20 minutes until the lentils have absorbed a lot of the liquid and are cooked ( nicely soft but not too mushy ).
4 Add the red wine vinegar , stir well and taste for seasoning ( I salt the lentils at this point , the amount depending on whether I ’ ve used stock , etc ).
5 Serve over steamed rice , topped with some fresh parsley .

LENTIL BURGERS WITH GUACAMOLE

Burgers :
• 1 tin lentils , drained and well rinsed
• 5 eggs
• 1 medium tin of tuna in olive oil , drained
• 1 tablespoon wholegrain mustard
• 1 onion , finely diced
• 1 cup baby spinach leaves
• 3 carrots , grated
• 1 red capsicum , finely diced
• 1 cup finely chopped herbs ( e . g . basil and parsley )
• Oil suitable for frying over medium heat ( e . g . macadamia oil / rice bran oil / sunflower oil / olive oil . Note : do not use extra virgin olive oil ; save that for dressing salads )
Guacamole :
• 1 to 2 ripe avocado
• 1 ripe tomato , diced
• Lemon juice
• Fresh herbs ( e . g . coriander , parsley ), chopped
METHOD
1 To make the guacamole , combine all ingredients well .
2 To make the burgers , combine all burger ingredients well .
3 Use a half-cup measure to make patties in your fry pan .
4 Fry over medium heat , until golden brown on both sides .
5 Serve burgers with guacamole and beetroot , and enjoy !
14 YMCA HEALTHY LIVING MAGAZINE WINTER 2017