HEART-LOVING AND HEARTY
SERVES 1 / 1548KJ / 1G SAT FAT / 15G SUGAR / 15 MINS
◆ 60g brown rice, cooked ◆ 1 chicken
breast, cooked, sliced ◆ 1 carrot,
julienned ◆ ½ cucumber, in chunks
◆ 100g cabbage, shredded ◆ 2 tbs basil
◆ 2 tbs mint ◆ 1 tbs toasted sesame seeds
DRESSING ◆ Juice 1 lime ◆ 1 tbs fish
sauce ◆ 1 tsp maple syrup ◆ ½ clove
garlic, crushed ◆ 1 tsp grated ginger,
◆ ½ tsp red chilli flakes
SESAME PRAWN SOOTHER
SERVES 1 / 1757KJ / 2G SAT FAT / 15G SUGAR / 15 MINS
◆ 80g red cabbage, shredded ◆ 1 carrot,
grated ◆ 1 spring onion, sliced ◆ 60g
edamame beans ◆ Handful baby
spinach, washed ◆ 60g brown rice,
cooked ◆ 60g prawns, cooked
◆ Handful coriander leaves, to garnish
◆ 1 tsp sesame seeds, to garnish
DRESSING ◆ Zest and juice of 1 lime
◆ Thumb-sized piece of ginger, gratedFORGET-ME-NOT SUPER GREENS
SERVES 1 / 2552KJ / 6G SAT FAT / 9G SUGAR / 15 MINS
◆ Handful kale leaves, ripped ◆ ½ tsp
salt ◆ Juice ½ lemon ◆ 50g edamame
beans ◆ 2 tbs pomegranate seeds
◆ 1 tbs pumpkin seeds ◆ ½ tbs sunflower
seeds ◆ 2 sprigs mint, leaves picked
◆ 1 spring onion, sliced ◆ 1 tsp olive oil
◆ 60g quinoa, cooked ◆ ½ avocado
DRESSING ◆ 1 tbs olive oil ◆ 1 tsp cider
vinegar ◆ 1 tsp honey ◆ Juice ½ lemon
Massage kale with salt and juice. Add
beans, seeds, mint, onion and oil. Put
quinoa in a bowl. Top with kale mix and
avo. Mix dressing ingredients; pour over.
Grain of truth Studies show two
serves a day of vitamin K-rich leafy
greens will protect long-term memory.KEEP-TO-THE-BEAT BARLEY
SERVES 1 / 2699KJ / 6.5G SAT FAT / 6.5G SUGAR / 15 MINS
◆ ¼ cucumber, diced ◆ 25g cherry
tomatoes, halved ◆ ½ spring onion,
sliced ◆ 1 tbs parsley, chopped ◆ 1 tbs
mint, chopped ◆ 1 tbs basil, chopped
◆ 30g barley, cooked ◆ 25g toasted
hazelnuts ◆ 10g pumpkin seeds
◆ ½ tbs toasted sesame seeds
DRESSING ◆ 2 tbs olive oil ◆ ¼ clove
garlic, crushed ◆ Juice ¼ lemon
◆ ½ tsp honey
Combine the veg, herbs and barley. Mix
the dressing ingredients and season with
salt and pepper. Put barley mixture in
a bowl. Top with dressing, nuts and seeds.
Grain of truth Good news: heart-
healthy barley can lower bad
cholesterol by up to seven per cent.Combine all dressing ingredients. Put the
rice in a serving bowl and top with the
chicken, vegetables and herbs. Drizzle
over dressing; sprinkle with sesame seeds.
Grain of truth Brown rice can help
fight high blood pressure and reduce
hardening of the arteries.◆ 2 tsp tamari ◆ 2 tsp sesame oil
◆ 1 tsp honey
Combine the vegetables. Shake all the
dressing ingredients in a jar. Put rice in
a serving bowl, top with vegie mixture
and pour over dressing. Top with prawns
coriander and sesame seeds.
Grain of truth Sesame seeds are good
for your gut, even reducing symptoms
of salmonella and E.coli bacteria.FEBRUARY 2017 womenshealth.com.au 141Food
Hub