Sunday Territorian 7 Mar 2021
Sunday Territorian; NewspaperNT
Community newspapers -- Northern Territory -- Darwin.; Australian newspapers -- Northern Territory -- Darwin.
News Corp Australia
Copyright. Made available by the publisher under licence.
News Corp Australia
brought to you by BEST OF THE SEASON TASTY For more healthy recipes, visit coles.com.au/healthierliving Repeat with the remaining batter. 5Combine the spinach, cucumber, tomato, fetta and balsamic glaze in a bowl. Divide the fritters among serving plates. Serve with the salad. QUINOA AND SALMON FRITTERS cup (150g) white quinoa, rinsed, drained 300g broccoli, cut into florets 3 eggs cup (80g) wholemeal self-raising flour 2 x 130g cans pink salmon in springwater, drained, flaked cup chopped flat-leaf parsley 2 tsp finely grated lemon rind 80g baby spinach leaves 2 Lebanese cucumbers, halved, sliced 250g cherry tomatoes, halved 60g reduced-fat fetta, crumbled 1 tsp balsamic glaze 1 Place the quinoa in a medium saucepan with 1 cups (375ml) water and bring to the boil. Reduce heat to low. Cover and cook for 12 mins or until the liquid is absorbed. Set aside, covered, to steam. Use a fork to separate the grains. Set aside to cool. 2 Meanwhile, cook the broccoli in a saucepan of boiling water for 3 mins or until just tender. Refresh under cold water. Drain. Finely chop. 3 Whisk the eggs and flour in a large bowl until smooth. Add the quinoa, broccoli, salmon, parsley and lemon rind. Season with pepper and stir until well combined. 4Spray a large non-stick frying pan with olive oil spray and place over medium-high heat. Pour -cup (80ml) portions of the batter into the pan. Cook fritters for 2-3 mins each side or until golden and cooked through. Serves / 4 Prep / 10 minutes Cook / 25 minutes White cup mushrooms White cup mushrooms have a wide range of bioactive compounds that offer several health benefits. They contain polyphenols, which are nutrients found naturally in many fruits and vegetables that have been shown to have cancer-fighting properties. Smitten apples Smitten apples have approximately 100 calories each and contain about a fifth of the daily recommended value of dietary fibre. Key nutrients include vitamin C and small amounts of vitamin A. These are available from spring through early winter. Cavendish bananas These delicious yellow fruits are high in pectin, a form of fibre, and packed with potassium. They are also a good source of magnesium and vitamins C and B6. One medium-size banana has 10 per cent carbohydrate but more dietary fibre. Are protein supplements effective for active people? Protein gains a lot of attention due to its role in muscle growth and repair. And while its a nutrient found in red meat, poultry, fish, dairy, eggs and nuts, its also available in formulated supplements drinks, bars and powders. For active individuals, protein supplements can be helpful as part of an overall nutrition plan, however they certainly arent essential. Do you need extra protein? Active individuals have higher protein requirements than the non-exercising population. In particular, people participating in heavy endurance based training, resistance training or those trying to gain muscle mass. Most active individuals will easily reach their daily total protein targets with healthy balanced eating plans. However, vegetarian or vegan athletes who do not consume many or any animal based foods including dairy may have more difficulty meeting protein requirements. It is advised that these athletes consult an Accredited Sports Dietitian to ensure they achieve appropriate protein intakes. Are supplements necessary? The decision to use a protein supplement should be based on individual needs, including an individuals training load and goals, daily energy requirements, typical general dietary intake, appetite post-exercise and available budget. Talking with an Accredited Sports Dietitian can help to establish if use of a protein supplement is necessary. For more information, visit sportsdietitians.com.au Discover more with Coles Healthier Living At Coles, we're proud to have launched Coles Healthier Living as part of our mission to help Australians live healthier and happier. Coles Healthier Living offers advice from experts on health, fitness and wellbeing, as well as tips and tricks to live better. You'll also find great value and exclusive healthy recipes created with the Heart Foundation. Head to coles.com.au/ healthierliving or scan here to find out more. Protein power ACCREDITED SPORTS DIETITIAN JESS SPENDLOVE ANSWERS QUESTIONS ABOUT PROTEIN IN YOUR DIET. Serving suggestion Find our Chicken and Zucchini Quinoa Salad recipe at coles.com.au/healthierliving Wellness Road Australian White Quinoa 300g $1.83 per 100g Helping lower the cost of healthy dinners 62 82 01 _2 _N T NT stores only. Subject to availability. Not available at Coles Express. Prices may not be available at Coles Online. EVERY DAYLOW PRICE $550ea Wellness Road Australian EVERY DAY with low prices every day NrejuveNation coles coles II I\: . I!]_. . "'"'1111