AUTHORS
JOEL
FEREN Joel Feren is a keen recipe developer and an Accredited Practising Dietitian . He ’ s also a media spokesperson for the Dietitians Association of Australia . Learn more at
www . thenutritionguy . com . au
VICKI FOORDE Vicki Foorde is an Accredited Practising Dietitian ( APD ) and Sports Dietitian who graduated from the University of Newcastle with a Bachelor of Nutrition and Dietetics . She is the Founding Director of Eat for Wellness , a private practice based in Melbourne . Follow Vicki on Instagram
@ vickima _ dietitian or find out more at
www . eatforwellness . com . au .
RICOTTA , ZUCCHINI , PEA AND MINT TART
Serves 8-10
If you ’ ve never had a go at making your own pastry , this stunning but simple tart from dietitian , Joel Feren , might might just be the inspiration you need .
INGREDIENTS
} 150g spelt flour } 90g butter ( cubed ) } 30g chia seeds } 1 egg } 250g ricotta cheese } 100g mascarpone cheese } 2 tbsp parmesan cheese ( grated ) } Zest of 1 lemon } 2 tbsp parsley ( finely chopped ) } 2 tbsp chives ( finely chopped ) } 1 zucchini ( sliced into long ribbons ) } ½ cup cooked or fresh peas } 6 mint leaves
METHOD
1 . Preheat oven to 200 ° C .
2 . Add flour , butter , chia seeds and a pinch of salt to a food processor and blend until crumbly .
3 . Add egg and blitz until the mixture comes together in clumps .
4 . Turn mixture onto a clean board and knead into a round ball . Cover with cling wrap and set aside in the refrigerator for 30 minutes .
5 . Remove dough from the fridge and flatten with a rolling pin . Place the dough over a loose-bottomed tart tin and trim the edges .
6 . Bake your pastry without the filling for 15 minutes .
7 . In a mixing bowl combine ricotta , mascarpone , lemon zest , parsley and chives .
8 . Add ricotta , mascarpone , parmesan cheese and herb mixture and spoon into tart base . Arrange sliced zucchini on top of cheese mixture . 9 . Bake for another 10 minutes . 10 . Remove from oven and top with peas and mint .
SATAY CHICKEN SKEWERS
Summer makes dietitian Vicki Foorde think of fragrant satay chicken skewers on the BBQ , and she ’ s sharing her delicious recipe with us .
Serves 4
INGREDIENTS
} 2 tbsp light soy sauce } 1 tsp ground cumin } 1 tsp ground turmeric } 1 tsp ground coriander } 4 medium sized chicken breasts ( 600g ) } 8 wooden skewers
Satay dipping sauce } 1 tbsp peanut oil } 1 clove garlic ( crushed ) } 1 tsp grated ginger } 1 tbsp soy sauce } 2 tbsp crunchy peanut butter } 1 tsp ground turmeric } 1 tbsp brown sugar } ½ cup water } 1 lime ( cut into wedges , for garnish ) } 1 cup freshly chopped coriander
( for garnish )
METHOD
1 . Combine marinade ingredients ( soy sauce , cumin , turmeric and coriander ) together in a large bowl . Chop chicken into 2cm cubed pieces , add to marinade and marinate for several hours or overnight .
2 . Soak skewers in water for about 30 minutes prior to using to prevent them from burning while cooking .
3 . Thread marinated chicken onto pre-soaked skewers .
4 . Preheat grill or BBQ and cook skewered chicken over medium high heat for 10 to 15 minutes , or until cooked and golden . Set aside .
5 . To make the dipping sauce . Add oil into small saucepan over medium heat . Stir in garlic and ginger for a few minutes . Then add in soy sauce , peanut butter , turmeric , brown sugar and water . Continue to cook for a few more minutes until well-combined and sauce thickens .
6 . Drizzle sauce over chicken skewers and garnish with freshly chopped coriander . Serve with lime , coriander and a side salad .
YMCA HEALTHY LIVING MAGAZINE 17