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Latest News - Edition
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LATEST NEWS will provide you with information
and handy hints for maintaining a healthy lifestyle.
Roast
Vegetable and Cous-cous salad
Ingredients (to serve four):
¼ pumpkin, cut into chunks
3 zucchinis, cut into chunks
2 onions, cut in wedges
1 red capsicum
1 tsp olive oil
1 ½ cups couscous
1 ½ cups boiling water
4 egg tomatoes, halved and grilled
Dressing:
½ cup natural yoghurt
½ cup buttermilk (optional)
2 tbsp chopped mint
1 clove garlic,crushed
¼ tsp ground cumin
Method:
Place pumpkin, zucchini, onions, capsicum into baking dish,
toss with olive oil. Bake 180 C degrees for 30-35 or until
tender and golden.
Combine couscous and water in a large bowl. Allow to stand
until all liquid is absorbed. Fluff with a fork.
Mix vegetables through prepared couscous. Top with tomatoes.
Blend all dressing ingredients in a small bowl and drizzle
over salad while still warm.
Vietnamese
Beef Salad
Ingredients (to serve four):
350g rump steak, trimmed and thinly sliced
2 tbsp fish sauce
1 tbsp chilli sauce
1 tbsp grated ginger
4 cloves garlic, crushed
1 tsp oil
1 punnet snow pea sprouts
1 cup mint leaves
2 carrots, grated
1 chilli, sliced
Cherry tomatoes, quartered
Method:
Place meat in a shallow dish. Pour over combined sauces, ginger
and garlic. Toss well. Allow to marinate for at least 15 minutes.
Heat oil in a wok or non-stick frying pan, stir-fry meat with
marinade for 2 to 3 minutes, transfer to a bowl.
Toss through sprouts, carrot and mint. Top with chilli and
cherry tomatoes serve.
Pan-seared
Calamari Salad
Ingredients (to serve four):
3 large calamari tubes (or alternatively 400g lean chicken
fillets)
1 tsp olive oil
1 tbsp lime juice
1 tbsp orange juice
1 tbsp ketjap manis (or sweet soy sauce)
250g mixed salad leaves
2 oranges, peeled and segmented
4 green onions, sliced
Method:
Slice open each calamari tube, 'score' the inside of each
tube with a sharp knife in a criss-cross pattern. Cut each
tube into 5cm squares.
Heat oil in a non-stick pan, sauté calamari for 1 minute.
Stir in juice and ketjap manis, cook for 1 minute.
Remove from pan. If desired, slice calamari into smaller pieces.
Serve on a bed of combined leaves, oranges and onions. Drizzle
with cooking sauces.
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Lisa Sutherland,
Sports Dietitian & Fitness Consultant
Website: www.lisasutherland.com
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