FERNWOOD FITNESS - PULSE eMagazine - Issue#11 - Flipbook - Page 54
Tasty quinoa
Tossing quinoa through your salads will add texture
and interest, whist helping you to feel energized
and fuller for longer. Not to men琀椀on, quinoa is an
excellent source of plant-based protein, calcium and
iron! We suggest cooking1-2 cups of quinoa, which
will last you up to one week in the fridge when
stored separately, or 8 months in the freezer! Use
homemade or commercial stock instead of water
for added 昀氀avour. It makes a world of di昀昀erence!
You can also add fresh chopped herbs, garlic, lemon
juice and zest, or other 昀氀avour alterna琀椀ves.
Chopped vegetables
& homemade dips
Many commercial dips are heavy on
calories and salt, and use inferior oils (i.e.
vegetable oil). Make your own, and enjoy
larger quan琀椀琀椀es without the guilt! For
a delicious homemade hummus, blend
together 2x400g cans of chickpeas
(rinsed well), 1 heaped tablespoon of
tahini paste, 2tbs lemon juice, 1tsp
cumin, 2 cloves of crushed garlic, a
pinch of salt and pepper, and 1/3 cup
water. Blitz together, adding more
water, or 1-2tbsextra virgin olive oil for
a smoother consistency. Homemade
hummus can keep in your fridge for one
week – if it lasts that long!
A昀琀er making your homemade dip,
spend 10 minutes chopping up a
bunch of carrots, celery, capsicum
and snow peas, for dipping. Adding a
small amount of water in your storage
container will keep the veggie s琀椀cks
crisp and fresh.
Roast vegetables
Probably our favourite bulk cook 琀椀p –
preparing one or two large trays of roasted
vegetables on a weekend, for the week
ahead. Use to liven up your salads, wraps
and sandwiches, or as aside dish alongside
lean protein. To make your roast veggies
extra tasty, drizzle with olive oil, season
lightly with salt and use spices such as
cumin, paprika, cinnamon, turmeric and/or
chilli. We love pumpkin, zucchini, capsicum,
eggplant, broccoli and mushrooms.