AUTHORS
MICHELLE
THEODOSI Michelle is an Accredited Practising Dietitian and founder of The Lifestyle Dietitian , a nutrition consultancy company spanning 10 clinic locations across Sydney . Follow on Instagram : @ thelifestyledietitian _ au Website :
www . thelifestyledietitian . com . au
KELSEY WEIGHT Kelsey Weight is an Accredited Practising Dietitian with experience working across clinical , community and private practice settings . She completed her Masters of Dietetics at Deakin University in 2017 and is a Monash FODMAP trained dietitian . Follow her on Instagram
@ nurture . nutrition and
LinkedIn .
GRILLED SALMON AND PEARL BARLEY SALAD
Serves 4
After a dish that ticks all the boxes for a healthy heart ? This hearty salad packed full of good fats and summer flavours is for you !
INGREDIENTS
} 2 tbsp extra virgin olive oil ( plus extra for dressing )
} 1 large sweet potato ( skin on , cut into bite size cubes ) } 2 tsp ground sumac } Salt and pepper } ¾ cup pearl barley ( uncooked ) } 1 bunch of kale or spinach ( washed , stemmed and coarsely shredded ) } 4 salmon fillets
Salad } 1 can lentils ( 400g , rinsed ) } 1 can chickpeas ( 400g , rinsed ) } 1 lemon ( juiced ) } Handful of fresh mint } 3 tbsp hazelnuts ( chopped ) } ⅓ cup feta cheese
For the pickle } 1 small red onion ( thinly sliced ) } 2 tbsp red wine vinegar } 2 tbsp honey or maple syrup
METHOD
1 . Pickle the thinly sliced onion by combining with vinegar , honey / maple syrup and warm water in a jar . Leave for 30 minutes or until softened . 2 . Preheat the oven to 190 ° C . 3 . Drizzle one tablespoon oil on sweet potato and season with sumac , salt and pepper . Roast for 30 to 45 minutes until golden .
4 . Cook the pearl barley according to packet instructions . Drain excess water and set aside to cool .
5 . Place kale in a large bowl with one tablespoon of oil , salt and pepper ( to taste ). Massage the kale until it turns bright green . 6 . Pan fry salmon until cooked . 7 . Add all the salad ingredients in a bowl and top with mint , chopped hazelnuts , feta and pickled onion .
8 . Drizzle with a little extra oil and a squeeze of lemon and enjoy .
HERB AND GOATS CHEESE OMELETTE
Serves 1
Delight your senses with this flavour rich and aromatic omelette full of healthy summer herbs .
INGREDIENTS
} 2 tbsp chopped fresh herbs ( any combination you desire – oregano , basil , parsley , dill , chives ), plus extra to serve
} 1 large cube of Meredith Dairy Goats Cheese ( crumbled ) } 2 eggs ( lightly whisked ) } Sourdough bread ( toasted ) } Salt and pepper } 1 tsp extra virgin olive oil
METHOD
1 . Add herbs and goats cheese to the whisked eggs , season and mix to combine .
2 . Heat oil in a small non-stick pan , over a medium heat . 3 . Pop your sourdough in the toaster . 4 . Add the egg mix to the pan and leave to cook for 1-2 minutes . Use a spatula to loosen the sides of the cooked eggs , then gently slide under and flip ( sticking your tongue out here definitely helps !!) Leave to cook for no more than one minute .
5 . Serve the omelette with toast ( drizzle on extra olive oil rather than using butter ). Top with fresh herbs and cracked pepper . Enjoy !
16 YMCA HEALTHY LIVING MAGAZINE