YMCA Healthy Living Magazine, powered by n4 food and health Summer 2017 | Page 10
SUSIE BURRELL, APD
CHRISTINA GLITSOS APD
Susie is an Accredited Practising Dietitian
and an ambassador for Australian Bananas.
To learn more visit www.n4foodandhealth.com
or www.australianbananas.com.au
Christina is a Sydney-based Accredited Practising
Dietitian who’s worked with a diverse range of people
and recognises the real-world challenges we all face in
trying to lead a healthy lifestyle. To learn more about
Christina visit www.squashnutritionblog.com
or www.n4foodandhealth.com
RECIPES:
FRUIT AND
NUT BITES
by Christina Glitsos
Enjoy a tasty, portable bite that will help keep your healthy snacking on track.
Makes: 30 balls
Ingredients
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Method
100g almonds
100g walnuts
100g pistachio nuts
50g rolled oats
2
/3 cup (100g) dried apricots, chopped
8 fresh dates, pitted
½ cup (200g) pitted prunes, chopped
2 tablespoons sesame seeds
2 tablespoons cacao (or cocoa powder)
1 cup (90g) desiccated coconut
To coat, extra cacao and coconut
1 Dry roast the almonds, walnuts and pistachio nuts in the oven or
on the stove, until lightly toasted and fragrant. Place in a food
processor and whiz until finely chopped.
2 Add the remaining ingredients to the food processor, and whiz for
two to three minutes. Test the mixture by squeezing a small
amount in your hand – if it doesn’t stick together, you may need to
add a tablespoon of warm water and whiz again.
3 Roll into tablespoon-sized balls, then roll in cacao or coconut.
Keep in the fridge for up to two weeks.
BANANA MUFFINS
by Susie Burrell
If you’re looking for an
occasional treat then give this
sweet and healthy bananabased snack a try.
Makes: 12
Ingredients
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1½ cups self raising flour
1
/3 cup brown sugar
¼ cup LSA mix
½ cup rolled oats
4 ripe bananas, mashed
1 egg
1
/3 cup canola oil
1 teaspoon cinnamon
Method
1 Preheat oven to 180°C and grease a
12-hole deep muffin pan.
2 Put flour and brown sugar into a bowl then
add LSA mix and oats.
3 In a separate bowl, add bananas, egg and
oil.
4 Combine the two bowls and mix lightly. Be
careful not to overmix, the mixture should
be quite dry. If too runny add more flour.
5 Pour mixture into muffin tin and sprinkle
with cinnamon.
6 Bake for 15 mins then allow tin to cool.
Serve.
NUTRITION INFORMATION PER SERVE
• Energy: 837kJ / 200 cals
• Carbohydrates: 26g
• Protein: 4g
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YMCA HEALTHY LIVING MAGAZINE SUMMER 2017
• Fat: 8g
• Fibre: 2g