AUTHORS
KATRINA YIP , APD This recipe is courtesy of Katrina Yip , Accredited Practising Dietitian ( APD ). For this recipe and other ideas , visit the Smart Eating section of the Dietitians Australia website . For individualised dietary advice , connect with an APD via :
dietitiansaustralia . org . au / find-an-apd /
MANGO AND AVOCADO SALAD WITH TOASTED PINE NUTS
Serves 4
With avocados at their best right now , why not try using them in salad dressing ?
INGREDIENTS
Salad } 1 small ( 250g ) sweet potato ( diced ) } 1 cup ( 230g ) pumpkin ( diced ) } 1 Spanish onion ( diced ) } 4 tbsp ( 60g ) extra virgin olive oil } ¼ cup ( 35g ) pine nuts } 2 cups ( 60g ) baby spinach ( shredded )
Dressing } 1 large ripe mango ( peeled , seed removed and diced ) } 1 large ripe avocado ( peeled , seed removed and diced ) } 1 lime ( 30g , juiced ) } 1 tbsp ( 16g ) sweet chilli sauce } 1 tbsp ( 15g ) extra virgin olive oil } ½ cup ( 35g ) fresh coriander leaves
( roughly chopped )
METHOD
1 . Place the sweet potato , pumpkin and onion on a baking tray and drizzle with two to three tablespoons of olive oil . Bake at 180 ° C until cooked through and slightly crispy .
2 . For the dressing , mash the mango and avocado together in a small mixing bowl . Add lime juice , sweet chilli sauce and one tablespoon of olive oil . Combine . Stir through the coriander .
3 . In a frying pan , heat one tablespoon of olive oil over medium heat . Toast the pine nuts , stirring regularly . Set aside .
4 . Place the baby spinach into a salad bowl . Gently mix the baked veggies into the spinach and sprinkle with toasted pine nuts . Stir the dressing through the mango and avocado salad and serve .
SUMMER RECIPES SUMMER 2020-2021
NUT AND SEED SLICE
Makes 18
Katrina encouages you to try these for a homemade , delicious fibre boost .
INGREDIENTS
} 50g butter } 1 / 3 cup honey } ½ cup plain flour } 2 Weet Bix } ½ cup dried cranberry } ¾ cup sunflower seeds } ½ pumpkin seeds
( pepita ) } ½ cup almonds ( roughly chopped ) } 2 tbsp chia seeds } 2 tbsp sesame seeds
METHOD
1 . Preheat oven to 180 ° C , and line an oven proof tray ( 20x30cm ) with baking paper .
2 . Place butter and honey in a saucepan and melt over low heat .
3 . In a large bowl crush the Weet Bix then add all dry ingredients ( except the dried cranberry and almonds ).
4 . Add butter and honey mixture to dry ingredients . Mix until well combined .
5 . Add cranberry and almonds ( roughly chopped ).
6 . Press mixture into baking tray and bake for 20 minutes or until golden .
7 . Allow to cool completely before slicing .
YMCA HEALTHY LIVING MAGAZINE 13