Women’s Health Recipes!

by Caitlin on September 12, 2017

 As we enter spring and recognise Women’s Health Week, Eat Smart would like to share our support in providing recipe inspiration designed at improving women health!

These recipes are enriched with plenty of dietary fibre for bowel health and weight management; omega 3 for joint health, heart health and brain function; and phytoestrogens to help reduce menopause symptoms. 

Enjoy!

BREAKFAST:

Healthy Toasted Muesli                                                                      Serves 20  approx 60g per serve       

Ingredients:

500g raw oats

150mL apple juice

2 tblsp vegetable oil

1 cup raw almonds, coarsely chopped

½ cup sunflower seeds

½ cup pumpkin seeds

¼ cup sesame seeds

½ cup coconut flakes

150g dried blueberries

Method:

  1. Preheat oven to 160 degrees.  Mix all ingredients except the blueberries in a bowl.
  2. Spread over a large baking tray and bake for 30 mins, stirring occasionally until lightly browned.
  3. Allow to cool and then mix through blueberries.
  4. Store in a dry container.

LUNCH:

Dukkah Pumpkin, Fruit & Seed Salad                      Serves 4 for lunch, or 6-8 as a side dish        

Ingredients:

750g pumpkin, seeded and cut into 1cm wedges

2 tsp Dukkah (spice & seed mix), plus extra for presentation

¾ cup quinoa, rinsed

400mL vegetable stock

350g frozen broad beans

2 sticks celery, thinly sliced

4 small radishes, thinly sliced

¼ cup dried cranberries

2 tblsp pumpkin seeds, lightly toasted

1 bag baby rocket

1 tblsp lemon juice

50g fetta

 Method:

1.  Preheat oven to 200°C/180°C fan forced. Place pumpkin on a lined baking tray in a single layer. Spray with oil and sprinkle with dukkah. Roast for 25-30 minutes until tender.

2.  Meanwhile, place the quinoa and stock in a saucepan. Bring to boil. Reduce heat to low. Cover and simmer for 12-15 minutes until the liquid has evaporated and the quinoa is just tender. Set aside to cool.

3. Cook broad beans in a saucepan of boiling water for 3 minutes until tender. Refresh with cold water. Drain. Peel skins and discard.

4. Place cooled quinoa, broad beans, celery, radish, cranberries, pepitas and rocket in a large bowl. Drizzle with lemon juice. Season. Toss to combine.

5. Place pumpkin on plates, top with quinoa mixture and crumble over marinated feta. Sprinkle with a little extra dukkah.

DINNER:

Spicy Chickpeas with Eggplant and Cous Cous

Ingredients:

60mls lemon juice

1 med. brown onion, cut in thin wedges

2 garlic cloves, crushed

6 (about 480g) baby eggplant, sliced

1 x 400g can diced tomatoes

250mls (1 cup) vegetable stock

1 400g can chickpeas, rinsed, drained

380g (2 cups) couscous

250mls (1 cup) fresh orange juice

75g (1/2 cup) currants

1 tsp olive oil

1 tbsp Moroccan seasoning (Masterfoods brand)

*(for a higher dietary fibre option, choose quinoa instead of cous cous)

Method:

  1. Heat 2 tbsp of the lemon juice in a large saucepan over medium heat. Stir in the onion and garlic. Cover and cook for 3 minutes or until slightly softened.
  2. Add eggplant and spice mix and stir to coat well. Cook for 2 minutes. Add tomatoes and stock and bring to boil. Reduce heat to medium and simmer, covered, for 15 minutes. Stir in the chickpeas.
  3. Prepare the couscous according to packet directions replacing 250mls (1 cup) of water with the orange juice. Stir in currants and olive oil and stand for 2 minutes.
  4. Serve with the chickpea curry.

 SNACK:

Crunchy Cookies


Ingredients:

½ cup ground linseed/flaxseed

2 cups ground almonds

½ cup pumpkin seed or sunflower seed

1 cup walnuts

½ cup dried cranberries or goji berries

½ cup macadamia nut oil

½ cup honey or organic maple syrup

1 tspn vanilla essence

Method:

1. Preheat oven to 150°C.

2. Combine linseed, almond meal, pumpkin seed, walnuts and cranberries

3. Add oil, honey and vanilla and mix through until combined

4. Divide into 30 balls, place onto a baking tray lined with bake paper and flatten slightly.

5. Bake for 30 to 40 minutes until golden and cooked through.

6. Rest on tray until cool and store up to 2 weeks.

 

 

 

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