YMCA Winter 2020 - Page 19

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