YMCA Healthy Living Magazine, powered by n4 food and health Winter 2016 | Page 13

NATALIE THOMPSON, APD

AMY GIANNOTTI, APD

Natalie is passionate about sharing all things nutrition
and dietetics to improve health in a way that nurtures
relationships with food and body. She does this through
her consultations, blog and presence on social media,
by focusing on the non-dieting and ‘health at every size’
approach to health and wellbeing. Learn more at
delectabledietetics.wordpress.com
or n4foodandhealth.com

Amy is a Dietitian, Sports Dietitian, Personal Trainer, Author,
Running Coach and Creator of Amy’s Grains. Amy’s
passion lies in empowering you to achieve your health and
fitness goals and to be the happiest and healthiest version
of yourself. She believes education and motivation are the
key tools to achieving and sustaining these goals. Learn
more about Amy at eatingfit.com.au or
n4foodandhealth.com

RECIPES:

NACHOS
Serves: 4

Instructions

1

In a wok/large fry
pan, cook onions
over a medium
heat in olive oil
until soft. Then stir
in garlic and chilli
for 1 minute.

2

Increase heat and add minced meat. Brown meat whilst
stirring to break up the meat.

3

Add the beef stock, diced tomato and Mexican chilli beans. Bring
to the boil then reduce heat.

4

Add herbs, spices and pepper. Simmer for about 40 minutes or
until most of the moisture has evaporated.

5

Spoon mixture onto chips and add shredded cheese. Melt under
grill. Add avocado and fresh tomato on top Alternatively, serve with
rice. You could also make a guacamole instead of adding fresh
avocado and tomato. Enjoy! 

Ingredients
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2 tablespoons olive oil
1 large onion
2 cloves garlic
2 teaspoons chilli
500g minced beef
400g diced tomato
420g Mexican chilli beans
1 cup beef stock
1 teaspoon paprika
2 teaspoons ground cumin
1 teaspoon ground cinnamon
2 teaspoons coriander crushed leave
1 cup corn
1 capsicum
100g corn chips
¾ cup of shredded tasty/mozzarella cheese
Pepper, to taste

NUTRITION INFORMATION PER SERVE
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Energy: 2633kJ/630Cal
Protein: 44.6g
Total fat: 28.5g (10g saturated)
Fibre: 12.1g

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Total carbohydrates: 42.7g (13g sugars)
Sodium: 2,639mg
Calcium: 364mg
Iron: 6.1mg

STICKY
PURPLE RICE
PUDDING
TIPS

Serves: 1

INGREDIENTS
/3 cup (70g) wild rice or black rice, cooked
• 4 tablespoons (100g) no fat Greek yoghurt
• 1-2 cups fresh fruit (e.g. ½ cup mango, ½ kiwi
fruit, 2-3 strawberries, 10 blueberries)

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INSTRUCTIONS

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Cook wild rice according to instructions.
Cooked rice can be hot or cold.
In a small bowl combine rice and yoghurt.
Add fresh fruit.

• Cook rice
ahead of
time and
store in fridge as it can take up to
45 minutes. If wild rice or black rice is unavailable you can use long
grain brown rice or quinoa.
• You can select any fruit just keep it to 1½ cups.
• Frozen fruit such as berries and mango can be refreshing and
convenient on a hot day. 
NUTRITION INFORMATION PER SERVE
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Energy: 709.5kJ
Protein: 12.0g
Total fat: 0.5g (0g saturated)
Fibre: 3.0g

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Total carbohydrates: 26.8g (13.4g sugars)
Sodium: 24.5mg
Calcium: 108mg
Iron: 0.8mg

WINTER 2016 YMCA HEALTHY LIVING MAGAZINE

13