YMCA Healthy Living Magazine, powered by n4 food and health Summer 2017 | Page 13

REBECCA WILLIAMS , APD Rebecca is an Accredited Practising Dietitian and the Nutrition Manager at the Grains , Legumes and Nutrition Council ( GLNC ). To learn more visit www . glnc . org . au
KATHERINE COLLINGS , APD Katherine is the Research Dietitian for The Gut Foundation , which aims to help Australians improve their digestive health . To find out more visit www . gutfoundation . com . au

RECIPES : GREEN LENTIL SALAD

Recommended by Rebecca Williams
A superbly simple salad that packs a wonderfully nutritious punch .
Serves : 4
Ingredients
• 8 to 10 cherry tomatoes
• 1 tablespoon cooking oil of choice
• 1 brown onion , finely chopped
• 2 cloves garlic , finely chopped
• 1½ tablespoons sweet paprika
• 1½ cups French style fine green lentils
• 1 tablespoon red wine vinegar
• 3 cups vegetable stock
• 1 small capsicum , diced
• Zest of one lemon , finely chopped
• ½ avocado , diced
• 60g feta cheese , diced
• Small drizzle of good quality extra virgin olive oil , to serve
• Fresh coriander leaves , to serve
Method
1 Preheat oven to 160 ° C then place the tomatoes in a baking dish and cook for 15 minutes .
2 Heat oil in a pan , then add the onion and garlic . Stir occasionally and cook gently until the onions become soft and translucent .
3 Add the paprika to the pan with the onions and garlic , and stir well . Add the lentils to the pan and stir to coat . Add the red wine vinegar and stir .
4 Add the stock and bring to a simmer over medium heat for 25 to 30 minutes . Stir occasionally . The lentils will be ready once all the liquid has absorbed . When the lentils are almost cooked add the lemon zest to the pan and stir through . Remove the lentils from the heat when cooked and add to a serving dish .
5 Remove the cooked tomatoes from the oven and set aside .
6 Cook the diced capsicum for a few minutes in a pan and then set aside with the tomatoes .
7 To serve , top the lentils with the capsicum , tomato , feta , avocado and fresh coriander leaves , and if desired , add a drizzle of quality extra virgin olive .

MINI VEGETABLE FRITTATAS

by Katherine Collings
This recipe makes for a great lunch option or high protein snack .
Makes : 12 mini frittatas
Ingredients
• 8 medium eggs
• ½ cup quinoa or brown Basmati rice , uncooked
• 1 vegetable stock cube
• 1 garlic clove crushed ( optional )
• ½ cup frozen spinach ( approximately three cubes )
• ½ cup frozen peas
• 100g mature cheddar cheese grated
• 1 teaspoon olive oil
• Salt and pepper
Method
1 Pre-heat the oven to 180 ° C .
2 Place two cups of boiling water in to a pan and dissolve the vegetable stock cube into the water .
3 Place the quinoa or rice into the stock , then simmer with the lid on for 10 to 15 minutes . Once cooked , drain .
4 In a pan sauté the garlic in the olive oil , salt and pepper . After a couple of minutes add the peas and spinach and cook for a further three to four minutes .
5 In a jug crack the eggs and whisk , then using a brush , oil the muffin tin .
6 Mix the quinoa or rice with the garlic , peas and spinach .
7 Fill each muffin cup to approximately half way with the quinoa and vegetable mixture . Using a teaspoon , slightly lift the mixture and pour the beaten egg carefully in to each muffin cup , stopping when the mixture is near the top .
8 Sprinkle the tops of each frittata with a little cheese . Place in the oven and bake for 20 minutes , or until firm and golden on top .
SUMMER 2017 YMCA HEALTHY LIVING MAGAZINE 13