YMCA Healthy Living Magazine, powered by n4 food and health Winter 2016 | Page 11

ANNA DEBENHAM, APD AND ALEX PARKER, APD

JULIE GILBERT, APD

Anna and Alex are the co-founders and owners of The Biting Truth, a
passionate team of Accredited Practicing Dietitians, whose aim is to
empower individuals to achieve optimal health and wellbeing through
good nutrition. The Biting Truth uses innovative and creative themes
to deliver up-to-date, evidenced based, health and nutritional advice.
Learn more at www.thebitingtruth.com or n4foodandhealth.com

Julie is the founder and head Dietitian for
Solutions with Food, which is a company full of
dedicated dietitians aiming to help people
achieve their desired outcomes. Learn more
about Julie at www.solutionsfood.com.au or
n4foodandhealth.com

RECIPES:

TOFU AND SOBA
NOODLE SALAD
Serves: 4

Instructions

Ingredients
• 1 pack soba Noodles
(300g)
• ¼ purple cabbage
• 1 leek, chopped
• 2 shallots, chopped
• 1 garlic, crushed
• 1 teaspoon ginger,
crushed
• ¼ cauliflower
• ½ zucchini, chopped
• 200g tofu
• Coriander, chopped
• 1 tablespoon olive oil

Dressing
• 1 teaspoon ginger,
crushed
• 1 teaspoon tamari
• ½ teaspoon
sesame oil
• 1 tablespoon vinegar
• 1 tablespoon lime
juice
• 2 tablespoons black
sesame seeds

NUTRITION INFORMATION PER SERVE
• Energy: 1736kJ/415Cal
• Protein: 17.6g
• Total fat: 12.3g (1.7g
saturated)
• Fibre: 6.4g

• Total carbohydrates: 54.5g
(2.7g sugars)
• Sodium: 72mg
• Calcium: 210mg
• Iron: 5.7mg

1

Rinse soba noodles
under running water and
then place in a pot of
boiling water on the
stove. When boiling
add in cup of cold
water and let water come to
boiling again and then add another cup of water.
Cook as per packet instructions until al dente. Once cooked,
refresh under cold running water and transfer to large bowl.

2

Heat olive oil in a fry pan over medium heat and cook the tofu for
2 minutes on each side, or until light golden.

3

Steam the cabbage, zucchini, cauliflower and the leek and then
add to the pan with tofu, crushed garlic and ginger. Toss together.

4

To prepare the dressing combine all ingredients in a small bowl
and stir with a whisk.

5

Combine everything in a bowl, top with coriander and shallots and
drizzle with dressing, tossing well to coat. 

CHICKEN AND
RICE SAVOURY
MUFFINS
Instructions

1
2
Makes: 12

Ingredients
• 3 cups cooked rice
• 1 skinless chicken breast, cooked and
shredded (approximately 1 cup)
• 1 carrot, peeled & grated
• 1 zucchini, peeled
• 3 shallots, finely sliced
• ¼ cup sweet chilli sauce
• 1 cup low fat cheese, grated and ½ cup
for topping

3
4
5
6

Preheat oven to 200°C. Lightly grease a 12-hole, non-stick muffin pan.
In a large bowl, combine all of the ingredients and 1 cup of cheese. Mix
until well combined.

Fill muffin cups to top and press down lightly using the back of a spoon
Sprinkle extra cheese on top.
Bake for 15-20 minutes or until cheese has melted and golden brown.
Turn on a wire rack to cool. 

NUTRITION INFORMATION PER SERVE
•
•
•
•

Energy: 537kJ/129Cal
Protein: 9.1g
Total fat: 3.5g (1.8g saturated)
Fibre: 0.8g

•
•
•
•

Total carbohydrates: 16.7g (3.0g sugars)
Sodium: 92mg
Calcium: 148mg
Iron: 0.5mg

WINTER 2016 YMCA HEALTHY LIVING MAGAZINE

11