AUTHORS
GRAINS AND LEGUMES NUTRITION COUNCIL , VIA SPORTS DIETITIANS AUSTRALIA ( SDA )
Sports Dietitians Australia ( SDA ) is Australia ’ s peak professional body for dietitians specialising in sports nutrition . Find out more at sportsdietitians . com . au .
DIETITIANS AUSTRALIA Recipe is courtesy of Dietitians Australia Victorian Engagement and Development committee . For this recipe and other ideas , visit the Smart Eating section of the
Dietitians Australia website . If you ’ re after individualised dietary advice , connect with an APD in your area via the ‘ Find an APD ’ search function :
dietitiansaustralia . org . au / find-an-apd
THE BEST GRAIN BOWL
Make the most of what ’ s in your fridge and pantry , with this flexible grain bowl from Sports Dietitians Australia .
Serves : 2
INGREDIENTS
} 120g brown rice or quinoa } 1 x 400g tin chickpeas , drained and rinsed } 1 tsp olive oil } 1 tsp ground cumin } 1 tsp ground coriander } Salt and freshly cracked black pepper } 3 tbsp extra virgin olive oil ( EVOO ) } 2 tbsp lemon juice } 1 tbsp tahini } Hummus or guacamole } 2 tbsp mixed seeds , e . g . pepitas
} 2 cups mixed raw or cooked veggies of choice , e . g . cabbage , leafy greens , grated carrot , spiralised cucumber , cherry tomatoes
METHOD
1 . Preheat the oven to 180 ° C . 2 . Cook the brown rice or quinoa as per pack instructions .
3 . Mix the chickpeas with the olive oil , spices and seasoning to taste and place in a baking dish in the preheated oven for 15 minutes – shake halfway through .
4 . Make your dressing by combining the EVOO , lemon juice and tahini with seasoning to taste .
5 . Divide the brown rice or quinoa , veg , leafy greens , chickpeas and a tablespoon or two of the hummus or guacamole between two bowls . Drizzle the dressing over and top with a sprinkling of seeds .
Dressing } 2 tbsp olive oil } 2 tbsp balsamic vinegar } 1 tbsp honey
METHOD
PUMPKIN AND BEETROOT SALAD
You ’ ll love this simple salad starring seasonal beetroot and pumpkin from Dietitians Australia .
Serves : 7
INGREDIENTS
} 750g butternut pumpkin } 4 beetroots ( fresh ), peeled } 1 red onion } 120g spinach leaves } 150g feta cheese } 3 tbsp pine nuts } 2 tbsp sunflower seeds } 2 tbsp pepita seeds
Optional } 1 can drained chickpeas } Seeds of 1 pomegranate
1 . Preheat oven to 200 ° C .
2 . Remove skin and chop pumpkin and beetroot into cubes . Slice onion into wedges . Place these on a baking tray and drizzle with olive oil . Roast for about 30-40 minutes or until soft and golden .
3 . Whilst the roast vegetables are cooling , toast nuts and seeds in a fry pan over medium heat until golden ( 3-4 minutes ).
4 . To a salad bowl add spinach leaves , nuts , seeds , cubes of feta , roasted beetroot , pumpkin and onion . If using chickpeas and pomegranate seeds , add these now too .
5 . Combine ingredients for the dressing . Just before serving , pour over the dressing and toss salad .
6 YMCA HEALTHY LIVING MAGAZINE