YMCA Healthy Living Magazine, powered by n4 food and health Winter 2019

NICOLE DYNAN, APD TARYN RICHARDSON, APD Nicole is known as ‘The Gut Health Dietitian’, practising in Sydney. She is a qualified sports dietitian, guest lecturer for The University of Sydney and media spokesperson for The Dietitian’s Association of Australia. Find out more about at: www.tghd.com.au Taryn is a Dietitian, Sports Dietitian and founder of Dietitian Approved. She is a firm believer that healthy eating shouldn’t be HARD or BORING. For more information and lots of free recipes, head to www.dietitianapproved.com.au WONDERFUL WINTER RECIPES CAULIFLOWER AND LEEK SOUP Serves: 4 to 6 Cauliflower is in abundance during winter in Australia. The name comes from the Latin word ‘caulis’ (cabbage) and ‘flower’ and it belongs to the Brassica family of vegetables, which is known for its disease-fighting properties. Cauliflower is low in kilojoules, fat, sodium and naturally occurring sugars. It contains lots of essential vitamins and minerals and is a good source of fibre. Brassica vegetables also contain phytochemicals, which are believed to offer cancer-fighting benefits. This soup is a delicious way to incorporate cauliflower into your diet. We’ve used Greek yoghurt instead of cream, so you can enjoy it over and over this winter. Large handful of fresh chopped or dried parsley Small grainy bread rolls to serve Method 1 In a deep pot or pan, heat oil and lightly sauté leek and garlic until soft. 2 Add cauliflower and potato, then stir for additional 5 minutes until it begins to soften. 3 Add stock and seasoning and bring to the boil. Ingredients 1 tbsp olive oil 1 leek, chopped 1-2 garlic cloves, crushed 1 large cauliflower head, trimmed into florets 500g peeled and chopped low GI Carisma potatoes (if not available, you can use regular white or red skinned potatoes) 1L of salt-reduced vegetable stock Pepper, to season ½ cup Greek yoghurt 4 Reduce to a low-medium heat and cover and simmer for 20 minutes until potato is soft. 5 Using a food processor or stick blender, process the soup until smooth. 6 Remove from the heat and add yoghurt. Stir through. 7 Adjust seasonings as needed, sprinkle with parsley. 8 Serve with a small grainy bread roll. SAVOURY MUFFINS Makes: 12 Looking for a healthy snack? Give our Savoury Muffins a go! These guys are great to batch up on the weekend and have on hand for a quick grab snack during the busy week. You also get an added bonus of sneaking in an extra serve of veggies with each one too! Ingredients Cooking oil spray 240g wholemeal plain flour 1 tbs baking powder 120g baby spinach leaves, finely chopped 150g sweet potato, washed and grated (skin on) 100g semi-dried tomatoes, roughly chopped 80g feta, crumbled 2 eggs 180ml skim milk 30ml extra virgin olive oil Method: 1 Preheat oven to 180°C and lightly spray a 12-hole muffin tray. 2 Sift flour and baking powder into a large bowl, removing any lumps as you go. For extra fibre, pour in any wholemeal flakes that don’t pass through the sifter. 3 Add baby spinach, sweet potato, semi-dried tomatoes and 60g of the feta. 4 In a separate bowl, lightly whisk the eggs, add the milk and oil, and whisk again to combine. Pour the wet ingredients into the dry ingredients then gently fold until just combined. Note: For soft, light muffins, be careful not to over mix the batter at this stage. 5 Spoon mixture into muffin holes and crumble remaining feta on top. Bake for 15-20 minutes or until a skewer inserted into the middle comes out clean. WINTER 2019 YMCA HEALTHY LIVING MAGAZINE 7

YMCA Healthy Living Magazine, powered by n4 food and health Winter 2019 | Page 7