Oxygen Australia — January-February 2018

74 Jan/Feb 2018 oxygenmag.com.au

Nutrition

BEET-IT

QUINOA SALAD

MAKES 1 SERVING

Ingredients:

½ cup cooked quinoa

1 cup chopped kale

¼ cup sliced canned beets

2 tbsp crumbled goat cheese

¼ medium apple, diced (use your

favourite variety)

2 tbsp chopped walnuts

½ cup diced grilled chicken breast

1 tsp honey

1 tsp Dijon mustard

1 tbsp red wine vinegar

1 tbsp extra-virgin olive oil

Salt and pepper, to taste

PUMPKIN

SPICE LATTE

POWER BAR

MAKES 9 SERVINGS

Ingredients:

1½ cups quick-cooking or old-

fashioned rolled oats

1 cup pumpkin puree

1 cup vanilla whey protein powder

½ cup plain non-fat Greek yoghurt

2 tbsp honey

2 large eggs

2-3 tbsp instant espresso or

instant coffee

2 tsp vanilla extract

1 tsp pumpkin pie spice

1 tsp baking powder

½ tsp baking soda

¼ tsp salt

White Chocolate Greek Yoghurt

Drizzle:

¼ cup white chocolate chips

¼ cup plain non-fat Greek yoghurt

1 tbsp unsalted butter or coconut

oil, melted

Directions:

1. Preheat oven to 175^0 C.


2. Line a 20cm baking tray with
   foil or parchment paper and spray
   with non-stick cooking spray.


3. Combine dry ingredients for
   bars in medium mixing bowl.


4. Add wet ingredients and mix well.


5. Spread batter evenly in
   prepared tray.


6. Bake 25 to 28 minutes, or until
   edges are beginning to brown and
   a toothpick inserted into centre
   comes out clean.


7. Allow to cool about two minutes
   in tray before using liner to help
   transfer bars to a wire rack to cool
   completely.


8. In the meantime, place yoghurt
   in large bowl; add melted butter
   and mix to combine.


9. Place chocolate chips in
   microwave-safe bowl; add a few
   drops melted coconut oil or canola
   oil. Heat until chips are melted,
   about one minute, stirring at 30

CARROT CAKE

PROTEIN LOAF

MAKES 1 SERVING

Ingredients:

3 large egg whites

1 scoop vanilla whey protein

powder

½ cup oatmeal or oat bran

½ cup grated carrots

1 tsp vanilla extract

1 tsp baking powder

1 tbsp chopped walnuts (optional)

1 tbsp raisins (optional)

¼ tsp pumpkin pie spice

1 pinch salt

1-2 packets Splenda (optional)

Directions:

1. Preheat oven to 175^0 C.


2. Spray small loaf pan with non-
   stick cooking spray and set aside.


3. Mix all ingredients in small
   bowl. Pour batter into loaf pan.


4. Bake 30 to 35 minutes until
   golden brown on top, or until
   a toothpick inserted into centre
   comes out clean.


5. Allow to cool completely before
   serving.

Nutrition facts (per serving):

calories 396, total fat 5g, saturated

fat 1g, trans fat 0g, protein 42g,

sodium 590mg, carbs 44g, fibre

6g, sugar 6g

seconds. Add melted chocolate

chips to yoghurt and oil mixture,

and stir well to combine.

10. Drizzle or spread bar
    coating on to cooled bars. Place
    in fridge to set before cutting into
    nine or 12 bars. Store in airtight
    container in fridge for up to two
    weeks.

Nutrition facts (per serving):

calories 251, total fat 7g,

saturated fat 4g, trans fat 0g,

protein 22g, sodium 236mg,

carbs 26g, fibre 3g, sugar 10g