YMCA Healthy Living Magazine, powered by n4 food and health Winter 2017 | Page 15

CHRISTINA TURNER, APD CAROLINE TRICKEY, APD
Christina holds a Masters degree in Nutrition and
Dietetics from the University of Sydney, and is the
founder of SOL nutrition where she works within a
non-diet approach framework, specialising in
nutrition strategies that are health (not bodyweight)
focused. Find out more at www.solnutrition.com.au Caroline is a dietitian with a passion for food who
runs cooking classes, writes cookbooks, and runs a
private practice. Her focus is on plant-based
nutrition, and she enjoys demonstrating how eating
healthily can be quick, easy and delicious. Find out
more at healthyhomecafe.com
WINTER RECIPES:
ALMOND SOUP
Ingredients
• 200g almonds
• 1 clove garlic, peeled
• 1 tablespoon parsley, finely
chopped
• 4 slices of stale bread (any variety)
• 1 / 4 cup of olive oil
• 1 teaspoon ground cumin
• 1 / 3 teaspoon saffron threads
• 4 cups of vegetable stock
• 1 cup of milk (any kind)
• Salt and pepper (optional)
Method
1 Heat oil and fry the almonds,
garlic, parsley and bread.
2 When golden, pop it all in a
food processor and whizz.
3 Add the cumin, saffron and a
little stock.
4
5
6 Place it back in a saucepan and add the rest of the stock and milk.
Bring to the boil then simmer for 15 minutes.
Add salt and pepper to taste.
CHICKEN, BARLEY
AND VEGETABLE
SOUP 
Barley is packed with vitamins (such as B group vitamins,
which are important for energy release and support the
body during stressful times, and vitamin E, great for your
skin); minerals (including selenium, which prevents tissue
damage caused by free radicals); and phytonutrients (like
lignans, which reduce the risk of hormone related cancers
like breast cancer). It is also high in both insoluble and
soluble fibre beta-glucan (the same as oats), which can
help to lower cholesterol levels. Pearl barley has a low
GI (around 22), which helps keep you feeling fuller for
longer, control blood sugar, manage insulin resistance, and
minimise gaining extra padding over winter.
METHOD
1 Heat a large pot over medium heat.  When hot add the onions
and the oil and sauté for five minutes until the onions soften and
start to brown on the edges.
2 Add the celery, carrots and pumpkin and sautee for two to three
minutes, then add chicken drumsticks and sauté for a further
three to four minutes.
3
4 Add pearl barley, chicken stock and water, then bring to the boil.
5
6 Remove drumsticks from soup pot and set aside to cool.
7
8 Taste and adjust seasoning as required.
INGREDIENTS
• 2 large brown onions (330g), peeled and diced
(or 1 onion and 1 leek)
• 1 tablespoon extra virgin olive oil
• 3 large stalks celery (2½ cups), diced
• 4 medium carrots (3¾ cups), diced
• 2 cups diced pumpkin (300g)
• 6 chicken drumsticks (1kg), skin removed
• 1 cup (200g) pearl barley, rinsed
• 2 litres chicken stock
• 3 cups water
• Pepper
• 1 cup fresh parsley, chives and/or coriander, chopped
Place a lid on the pot, turn heat down and simmer for 60
minutes, until the barley is soft and the chicken starts to fall off
the bones of the drumsticks.
When cold, strip the meat off the bones (removing any fat), and
add back to the soup along with pepper.
Just before serving, stir through most of the fresh herbs,
reserving a little to garnish each bowl.
WINTER 2017 YMCA HEALTHY LIVING MAGAZINE
15