SKINNY GREEK SALAD
SERVES 1 / 2050KJ / 9G SAT FAT / 7G SUGAR / 15 MINS
◆ 12 mint leaves ◆ 100g cherry
tomatoes, halved ◆ ¼ red onion, sliced
◆ ⅓ cucumber, in chunks ◆ 3 radishes,
sliced ◆ 15 black olives, seeded, halved
◆ 1 tsp dried oregano ◆ 1 tbs white wine
vinegar ◆ 2 tbs extra virgin olive oil
◆ 60g quinoa, cooked ◆ 30g feta
Combine the mint, vegetables and olives.
Add the oregano, vinegar and olive oil
and stir. Put quinoa in a bowl, top with
vegie mixture, then crumble over the feta.
Sprinkle with salt and pepper.
Grain of truth Oregano will help to
lower blood glucose levels, protecting
against type 2 diabetes, according to
the American Chemical Society.CAULI-QUINOA SLIMMER
SERVES 1 / 2720KJ / 6G SAT FAT / 21G SUGAR / 15 MINS
◆ 100g cauliflower ◆ 1 tbs pine nuts
◆ 1 carrot, sliced ◆ 2 tbs pomegranate
seeds ◆ Handful baby rocket ◆ 60g
canned chickpeas ◆ 60g quinoa, cooked
◆ 2 sprigs mint, leaves picked, to garnish
DRESSING ◆ 2 tsp wholegrain mustard
◆ 1 tbs tahini ◆ 1 tsp cumin ◆ 2 tsp cider
vinegar ◆ 2 tsp honey ◆ 2 tbs olive oil
Pulse cauliflower in a processor to make
‘rice’, then mix with nuts, carrot, seeds,
rocket and chickpeas. Combine dressing
ingredients. Put quinoa in a bowl. Top with
cauliflower mixture, dressing and mint.
Grain of truth A Canadian study
found eating 130g of chickpeas (or
other pulses) a day can aid weight loss.FEAST FROM THE MIDDLE EAST
SERVES 1 / 2427KJ / 5G SAT FAT / 13G SUGAR / 15 MINS
◆ 50g kale, shredded ◆ 2 tbs olive oil
◆ 1 tsp honey ◆ Zest and juice 1 lemon
◆ 60g quinoa, cooked ◆ 30g radishes,
sliced ◆ ½ zucchini, julienned ◆ 2 spring
onions, sliced ◆ 2 tbs dukkah ◆ 50g
hummus ◆ 2 tbs coriander leaves
Massage the kale with 1 tbs of olive oil
until soft and shiny. Combine the rest of
the olive oil, honey, lemon zest and juice
to make a dressing. Put the quinoa in
a bowl, top with the vegetables and pour
over dressing. Top with hummus, then
sprinkle over dukkah and coriander.
Grain of truth The hazelnuts in
dukkah can cut triglycerides, fighting
heart disease and stroke, according
to the journal PLOS ONE. WHGET YOUR FREEKEH ON
SERVES 1 / 3619KJ / 3.5G SAT FAT / 19G SUGAR / 15 MINS
◆ 50g zucchini, diced ◆ ½ carrot,
julienned ◆ 1 tbs each of dill and mint,
chopped ◆ 1 tbs chopped parsley
◆ 100g freekeh, cooked ◆ 100g peas,
cooked ◆ 75g canned chickpeas
◆ 25g pistachios, chopped
DRESSING ◆ 1 tbs mustard ◆ 1 tbs olive oil
◆ Zest and juice ½ lemon ◆ 1 tsp honey
Combine all ingredients apart from
pistachios. Whisk dressing ingredients
and season with salt and pepper. Put the
freekeh mixture into a bowl, pour over
dressing and sprinkle over the nuts.
Grain of truth The journal ACS
Chemical Neuroscience found olive oil
can reduce the risk of Alzheimer’s.BITTERSWEET SALMON AND KALE
SERVES 1 / 2385KJ / 6.5G SAT FAT / 20G SUGAR / 15 MINS
◆ Half handful kale leaves, ripped
◆ ½ tsp salt ◆ Zest and juice ½ lemon
◆ 30g quinoa, cooked ◆ 1 spring onion,
sliced ◆ 1 Medjool date, chopped
◆ ½ salmon fillet, seasoned and baked
DRESSING ◆ Zest and juice ½ lime
◆ 1 tbs olive oil ◆ ¼ tsp honeySprinkle kale with salt, lemon zest and
juice, then massage the leaves until they
soften. Put quinoa in a bowl and top
with kale mixture, spring onion and the
date. Top with salmon. Combine dressing
ingredients and pour over.
Grain of truth The flavanones found
in citrus fruit can reduce the risk of
ovarian cancer, and lemons have more
than limes, so stock up.142 womenshealth.com.au FEBRUARY 2017
Food
Hub
*SOURCES:AMERICAN JOURNAL OF CLINICAL NUTRITION; SOCIETY OF CHEMICAL INDUSTRY; FEDERATION OF AMERICAN SOCIETIES FOR EXPERIMENTAL BIOLOGY;FEDERAL UNIVERSITY OF RIO DE JANEIRO; D’OR INSTITUTE FOR RESEARCH AND EDUCATION; FEDERAL UNIVERSITY OF BAHIA;EUROPEANJOURNALOFCLINICALNUTRITION; AMERICAN JOURNAL OF CLINICAL NUTRITION.RECIPES: ZOE STIRLING. FOOD STYLING: DARA SUTIN. PHOTOGRAPHY: PAVEL DORNAK AT HEARST STUDIOS