YMCA Healthy Living Magazine, powered by n4 food and health Winter 2019 | Page 17

NUTS FOR LIFE JOEL FEREN, APD
Nuts for Life is an independent authority on the health
benefits of regular tree nut consumption. An initiative of
the Australian tree nut industry, Nuts for Life works
closely with health professionals, government and other
organisations to improve the nutritional reputation of
nuts. Learn more at www.nutsforlife.com.au Joel is an Accredited Practising Dietitian. He
is a media spokesperson for the Dietitians
Association of Australia and a keen recipe
developer. Find out more at
thenutritionguy.com.au
WONDERFUL WINTER RECIPES
INDIAN BEEF CASHEW
PINE NUT PILAF
Serves: 6 with 10g nuts per serve
Ingredients:
1 tbsp low fat natural yoghurt
2 tsp basic Indian curry powder
2 tbsp water
450g lean rump steak, trimmed and cut
into 1.5cm pieces
Cooking oil spray
1
/ 2 onion, chopped
1
/ 2 teaspoon cumin seeds, toasted
1 1 / 4 cup basmati rice, well rinsed
1 cup salt reduced chicken stock
2 cups water, extra
200g tin of chickpeas (no salt added
variety)
1 tbsp sultanas
1
/ 3 cup toasted unsalted whole cashews
1 tbsp toasted pine nuts
1
/ 2 cup chopped coriander
1 Lebanese cucumber, finely diced
200g low fat natural yoghurt, extra
Method:
1 In a large bowl mix together the 1
tablespoon of yoghurt, curry
powder and water. Add the beef
and marinate for 1-2 hours.
2 Heat a little cooking oil spray in a
non-stick frying pan over medium
low heat. Cook the beef in
batches, until just browned on the outside (but not cooked through). Remove
and set aside.
3 Wipe out the pan and respray with cooking oil. Add the onion and cumin seeds
and heat, stirring occasionally until well browned for about 8-10 minutes.
Remove from heat.
4 Place the rice in a separate pan with the onion mixture, stock and extra water.
Simmer until liquid is all absorbed for 8-10 minutes.
5 Place meat on top of rice, along with chickpeas. Cover, remove from the heat
and let stand for 10 minutes.
6 Meanwhile, combine cucumber and yoghurt in a small serving bowl.
7 Stir meat and chickpeas through rice, add sultanas, nuts and coriander, then
serve with the cucumber yoghurt.
LENTIL BOLOGNESE
Serves: 4
Ingredients:
2 tbsp extra virgin olive oil
1 brown onion, diced
2 garlic cloves, finely chopped
1 long red chilli, finely chopped
2 celery stalks, diced
2 small carrots, diced
700g passata
1
/ 4 cup water
400g tinned lentils (no added salt variety),
rinsed and drained
1 tbsp fresh thyme
1 cup parsley, roughly chopped
Pinch of salt and pepper to taste
500g cooked pasta
Parmesan cheese, grated to serve

Method:
1 Heat oil in a large pan over
medium-high heat. Add onion,
garlic and chilli and cook for
1 minute.
2 Add remaining vegetables and
cook until softened for about
5 minutes.
3 Stir in passata and water and
bring to the boil.
4 Add lentils, thyme, parsley and seasoning.
5 Reduce heat to a gentle simmer and cook for a further 15 minutes.
6 Prepare pasta as directed on packet.
7 Serve pasta with generous amount of sauce, and top with grated Parmesan
cheese.
WINTER 2019 YMCA HEALTHY LIVING MAGAZINE
17