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

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
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