AUTHORS
MICHELLE
THEODOSI Michelle Theodosi is an Accredited Practising Dietitian at The Lifestyle Dietitian , a Sydney-based private practice focusing on sustainable lifestyle change whilst maintaining a positive relationship with food and body . Visit
thelifestyledietitian . com . au or instagram
@ thelifestyledietitian _ au
DESI CARLOS Desi Carlos is the director and founder of Tree of Life Nutrition . Her passion is giving practical advice on incorporating healthy eating habits into everyday life . Desi ’ s message is simple ; “ eat well , feel good , look great !” Follow Desi on Facebook : Desi Carlos Dietitian .
PLANT POWERED SAUSAGE ROLLS
Nothing screams Australia like a tray of freshly baked sausage rolls . Michelle Theodosi ’ s plant-based take on these Aussie icons makes this recipe lower in saturated fat , and higher in
dietary fibre , phytonutrients and healthy fats compared to the standard sausage roll .
Makes 15
METHOD
INGREDIENTS
} 2 tbsp extra virgin olive oil
( plus extra to brush ) } 1 brown onion , finely diced } 1 zucchini , grated } 1 carrot , grated } 1 tsp ground coriander seeds } 1 tsp smoked paprika } 1 tsp dried thyme } 2 tbsp tomato paste } 1 tbsp Worcestershire sauce } 2 tbsp pine nuts } 400g tin black beans , drained and rinsed } ½ cup water } Iodised salt , to taste } 8 sheets filo pastry } Optional : white sesame seeds
(~ 1 tsp )
1 . Preheat oven to 180 ° C fan forced . Line a tray with baking paper .
2 . Heat extra virgin olive oil in a pan on medium-high heat . Sauté onion for 3 minutes or until translucent .
3 . Add the carrot and zucchini and sauté for a further 2-3 minutes .
4 . Add the spices , tomato paste , Worcestershire sauce , pine nuts , black beans and water . Mix .
5 . Reduce heat . Simmer until most of the liquid has evaporated , stirring occasionally .
6 . Add salt to taste and set aside to cool . Assembly
1 . Place one sheet of filo pastry on a clean work surface and cover the remaining sheets with a light , damp tea towel to stop it from drying out .
2 . Brush the filo sheet lightly with extra virgin olive oil . Add another filo sheet on top , and brush this too with the oil . Repeat until you have four layers in total , but do not brush the last filo layer .
3 . Place ⅓ of the filling along the long edge . Gently roll the filo into a log .
4 . Repeat steps 1 to 3 until you have two logs , and / or all of the filing has been used .
5 . Using a sharp knife , cut sausage rolls into even pieces (~ 6cm each ). Place on baking tray .
6 . Bake for 15 minutes . Turn . Bake for a further 5 mins or until golden brown . Remove from oven and enjoy hot !
TANDOORI CHICKEN KEBABS AND RAITA DRESSING
Serves : 4 to 6
Tandoori chicken is beautifully tenderised thanks to marinating in yoghurt , and makes a fantastic throwtogether spring dinner .
INGREDIENTS
Chicken ingredients } 800g chicken breast fillet , diced } 2 tbsp natural yoghurt } 2 tsp tandoori paste } 2 tsp lemon juice } 1 clove garlic , finely chopped
Raita dressing ingredients } 1 clove garlic , crushed } ½ cucumber } ½ cup yoghurt } 1 red onion , diced } ½ bunch of mint , chopped
METHOD
1 . Combine the yoghurt , tandoori paste , garlic and lemon juice in a bowl , and mix to a smooth paste .
2 . Place the chicken pieces in the marinade and coat well , cover and leave to marinate in the fridge for a few hours ( you can skip the marination time if you ’ re in a rush ).
3 . Thread chicken onto bamboo skewers .
4 . Grill or barbecue until lightly charred and cooked through .
5 . To make the raita , combine the yoghurt , grated cucumber , garlic , lemon juice and half of the chopped mint in a small bowl .
6 . Serve with a simple salad , with raita as a dipping sauce .
16 YMCA HEALTHY LIVING MAGAZINE