YMCA Healthy Living Magazine, powered by n4 food and health Spring 2016

KATE FREEMAN Kate is a Registered Nutritionist and the managing director of The Healthy Eating Hub. Kate’s healthy eating philosophy is all about balance and creating long term healthy habits. She doesn’t believe in detoxes, fad diets, quick fixes or eliminating whole food groups. Her advice is based on sound scientific evidence combined with over 10 years of experience. Learn more about Kate at healthyeatinghub.com.au or n4foodandhealth.com RECIPES: SALMON SALAD WITH YOGHURT DRESSING Method Ingredients • 400g fresh salmon fillets, skin on • 2 x 400g cans of 4 bean mix, drained and rinsed • 2 to 3 tablespoons fresh chives, finely chopped • Juice of 1 lemon • 8 cups of green leafy salad mix, washed and dried • 1 yellow capsicum, thinly sliced • ½ red onion, peeled and thinly sliced • 1 punnet of cherry tomatoes, sliced in half • 200g natural or Greek yoghurt • 2 teaspoons wholegrain mustard 1 Heat a non-stick frying pan over low heat. Add the salmon, skin side down, and cook for 4-5 minutes or until skin becomes golden. Flip over and cook for another 3-4 minutes. Remove from heat and allow to rest. 2 Mix the beans, chives, red onion and half the lemon juice in a bowl. Set aside. Next, thoroughly mix the yoghurt, wholegrain mustard and the remainder of the lemon juice. Set aside. 3 Divide the green leafy salad, capsicum and cherry tomatoes evenly over 4 plates. Next, evenly divide the bean mixture over the 4 plates. 4 Gently break the salmon apart and divide amongst the plates. Finally top each plate with a generous drizzle of yoghurt dressing and serve. Enjoy! NUTRITION INFORMATION PER SERVE • Energy: 2015kJ (481cal) • Carbohydrate: 34g (sugar: 11g) • Protein: 40g • Fat: 16g (saturated fat: 4g) • Fibre: 14g • Sodium: 734g (this is less when canned beans are adequately rinsed) WARM ASPARAGUS AND PINK LADY APPLE SALAD Method Ingredients: • 1 tablespoon extra-virgin olive oil • 1 garlic clove, peeled and thinly sliced • 1 bunch of medium sized fresh Australian asparagus spears • 50g soft feta cheese, crumbled • 1 small pink lady apple, quartered and thinly sliced • 1 tablespoon pine nuts, lightly toasted 10 1 2 3 Heat the oil in a frying pan over low heat. 4 5 6 Arrange the asparagus on a serving plate. Add the garlic and toss for 1-2 minutes. Add the asparagus and gently toss through the oil until warmed through, about 3 minutes. Top with apple slices, feta and toasted pine nuts. Drizzle the remaining oil and garlic over the whole plate. NUTRITION INFORMATION PER SERVE • Energy: 1023kJ (243cal) • Carbohydrates: 6.7g (sugar: 6.3g) • Protein: 7.7g YMCA HEALTHY LIVING MAGAZINE SPRING 2016 • Fat: 20.1g (saturated fat: 5.5g) • Fibre: 3.6 g • Sodium: 276g

YMCA Healthy Living Magazine, powered by n4 food and health Spring 2016 | Page 10