AUTHORS
REBECCA GAWTHORN, APD
Rebecca is a dedicated & energetic dietitian with
extensive experience in working with brands to
advocate healthy, nutritious living, and has recently
launched The Nourished Naturally online nutrition
program for consumers. Instagram @nourish_naturally
Blog: rebeccagawthorne.com.au
NUTS FOR LIFE
Nuts for Life is the independent authority on the
health benefits of regular tree nut consumption. An
initiative of the Australian tree nut industry, we work
closely with health professionals, government and
other bodies to improve the nutritional reputation of
nuts. For more recipes head to nutsforlife.com.au
MUSHROOM AND
CHICKPEA CURRY
Makes: 5 meals
This recipe serves a family of five for dinner, but as Rebecca shows us, it
also freezes beautifully for a delicious ready-to-go meal portion.
METHOD
INGREDIENTS
2 cups brown rice
(uncooked)
1 tbsp extra virgin
olive oil
1 brown onion, diced
4 garlic cloves,
minced
2 x 400g cans of
crushed tomatoes
1 can (275ml) coconut
milk
1 tbsp red curry paste
2 x 400g cans of
chickpeas (drained
and rinsed)
400g chopped
mushrooms
3 big handfuls of
baby spinach
1. Cook rice according
to packet.
2. Heat 1 tbsp olive oil in a
large pot on medium heat.
3. Add the diced onion and
minced garlic into the pot
with heated oil.
4. Cook for 2-3 minutes,
stirring often.
5. Add the crushed tomatoes,
coconut milk and curry
paste into the pot.
6. Stir well and cook for
5 minutes.
7. Add chopped mushrooms
and chickpeas into the pot
and stir well. Simmer on a
low heat for 5 minutes.
8. One handful at a time, add
the spinach into the pot
and stir after each.
9. Cover and simmer on low
heat for another
5-10 minutes.
10. Divide rice and curry
mixture evenly into
containers. Cool in fridge
before freezing.
WINTER RECIPES WINTER 2020
OMELETTE WITH SPINACH,
MUSHROOMS AND MACADAMIA
Next time you run out of inspiration on a chilly winter’s night, try this satisfying,
protein-packed and speedy meal for one.
Serves: 1
INGREDIENTS
Cooking oil spray
such as canola or
olive oil
75g sliced swiss
brown mushrooms
2 slices red capsicum
METHOD
50g baby English spinach
2 eggs, lightly beaten
2 tbsp water
Cracked black pepper
2 tsp chopped flat leaf
parsley, to serve
½ tsp finely grated
lemon rind
30g chopped toasted
macadamias
1. Spray a non-stick frying pan with
cooking oil spray such as olive or
canola oil. Sauté mushrooms, red
capsicum and spinach until
golden and tender and the
spinach has wilted. Remove from
pan and wipe out pan.
2. Combine whisked eggs, water and
pepper and add to the pan. Cook over
medium low heat until omelette is just
firm then fold over in half.
3. Combine the parsley, lemon rind and
macadamias in a separate bowl. Transfer
the omelette to a plate, spoon over
sautéed mushroom mixture and top with
the macadamia mix.
Recipe courtesy of Nuts for Life
YMCA HEALTHY LIVING MAGAZINE 19