Eat Like a Footy Player 20 Recipes brought to you by Accredited Practising Dietitians and Sports Dietitians
Cajun Chicken Salad Recipe by Christina Glitsos APD Serves 2
½ cup tri-coloured quinoa 1 chicken breast 2 tsp Cajun seasoning olive oil spray 1 tomato, diced 1 cucumber, sliced 1 handful snow peas, halved ½ avocado ½ Spanish onion, thinly sliced 2 handfuls mixed lettuce leaves extra virgin olive oil red wine vinegar
Place the quinoa in a saucepan with a cup of water. Bring to the boil, then simmer, covered, for 15 minutes or until cooked through. Halve the chicken breast horizontally, then sprinkle with the Cajun seasoning on all sides. Follow with a spray of olive oil on each side. Heat a pan or BBQ grill plate to medium high heat, add the chicken and cook for 5-7 minutes per side or until cooked through (juices should run clear). Slice the chicken. Combine the tomato, cucumber, snow peas, avocado, onion and lettuce leaves in a bowl. Feel free to mix and match the salad veggies depending on what you’ve got. Aim for variety and lots of colour: green beans, rocket, roasted pumpkin, beetroot, capsicum or mushrooms would all be lovely alternatives. Add the cooked quinoa to the salad, drizzle on some olive oil and vinegar, and toss to combine. Top with the sliced Cajun chicken.
Breakfast Bowl Recipe by Whitney Atkinson APD Serves 1
1 small red apple 10 craisins 5 walnut halves 2 chopped macadamia nuts 100g reduced-fat Greek yoghurt sprinkle of oats, sunflower seeds and cinnamon
Chop the apple into small cubes and place half into the bottom of a small bowl. Add the Greek yoghurt. Sprinkle over the oats, craisins, walnuts, macadamias and remaining apple. Top with sunflower seeds and cinnamon to taste. Note: Low in salt, no added sugar and full of quality fibre (~ 5.1g per serve), protein (~12.8g per serve), probiotics for your digestive system and healthy fats to keep you going until lunch.
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Spaghetti Bolognese Recipe by Polly Antees APD Serves 4 - 6 spaghetti 500g 2 brown onions, chopped into small pieces 4 celery sticks, chopped into small pieces garlic 2 cloves, chopped into small pieces 700g lean mince 2 x 425g tins kidney beans 2 ½ cups water 4 tbsp beef stock powder 2 grated carrots 3 medium diced tomatoes 6 tbsp tomato paste 3 tsp canola oil 2 tbsp chopped fresh parsley pepper to taste reduced fat cheese grated to serve 2 x 425 g tinned tomatoes diced
Boil 5 L of water in large saucepan. When boiling add pasta and cook for 10 -15 minutes. Drain using a colander. Chop onion, celery and garlic into small pieces. Grate carrot. Chop fresh tomatoes. Open canned tomatoes and tomato paste. Heat half the oil in a frying pan over medium heat. Put onion, garlic, celery and grated carrot in the frying pan. Cook until vegetables are soft. Optional: add 1 Tablespoon of brown sugar to sweeten the onions. Add beef mince. Stir. Cook until mince is brown. Add chopped fresh tomatoes and canned diced tomatoes. Stir. Cook for 5 minutes. Drain and rinse kidney beans. Put drained beans, water, stock powder and tomato paste in a bowl. Mash with potato masher. Add bean mixture to the frying pan. Add parsley and pepper. Cover and cook over low heat for 15 minutes. Serve Bolognese sauce over pasta. Sprinkle with cheese. Enjoy.
Caramelised Onion and Pumpkin Pizza Recipe by Katrina Mills APD and Ash Brunner APD Serves 2 BASE
HUMMUS
500g butternut pumpkin, diced
1 can chickpeas, drained and
1½ cups buckwheat flour
rinsed
½ cup quinoa flour
1 tbsp tahini
3 tbsp extra virgin olive oil
1 tbsp salt reduced soy sauce
cup low fat milk dried turmeric
juice of ½ lemon 1 clove garlic, crushed
curry powder salt
TOPPING 1 punnet grape or cherry tomatoes, halved 4 red onions, sliced into rings 2 red capsicums 100g rocket leaves
Preheat oven to 200°C. Line a large flat baking tray with baking paper. Place capsicums and tomatoes on tray and roast for 45 minutes or until very tender. Remove and set aside. Turn the oven down to 180°C. Steam pumpkin until soft then place in a large bowl and puree with an immersion blender. Set aside to cool, then dice capsicums into bite sized chunks. Heat olive oil in a medium frying pan over medium heat. Add onions and cook, stirring occasionally, for 10-15 minutes or until caramelised and lightly golden. Combine a cup of the cooled pumpkin puree with remaining base ingredients in a large bowl. Season with salt and pepper, then mix with hands or a wooden spoon until combined. Spread the mixture across a lined baking tray, to approx. 3cm thick. Bake at 180°C for 20 minutes or until firm and light golden brown around the edges, then remove and place aside to cool. Meanwhile, combine all hummus ingredients in a small food processor and blitz until combined. Gradually add half a cup of water until the texture is smooth and creamy. To assemble the pizza, spread the cooled pumpkin base with a generous dollop of hummus. Top with rocket leaves, roasted tomatoes and capsicums, and caramelised onion.
Pineapple and Black Bean Salsa Wraps with Cajun Chicken Recipe by Alexandra Parker APD Serves 4-6
8-12 chicken tenderloins (2 tenderloins per person) 4-6 wholegrain wraps (1 per person) CAJUN SEASONING ½ tsp cayenne pepper ½ tsp thyme 1 tsp paprika 2 cloves garlic, crushed 2 tsp ground pepper 1 tbsp olive oil PINEAPPLE AND BLACK BEAN SALSA 1½ cups diced pineapple 1 cup black beans (canned, drained) 3 shallots, chopped ½ red chilli, chopped ½ cup coriander, chopped 1 tbsp red onion, chopped 1 lime, juiced 1 tsp olive oil 1 pinch sea salt
Mix the Cajun seasoning ingredients in a large bowl. Add the chicken tenderloins, toss to coat, and allow to marinate covered in the fridge for at least 30 minutes. In another large bowl, combine all salsa ingredients and mix. Set aside. Lightly oil a large frying pan on medium high heat. Place the chicken tenderloins in the pan and cook for 3-5 minutes, or until cooked through (juices should run clear). Assemble each wrap with 2 cooked chicken tenderloins and 2 tablespoons of the pineapple and black bean salsa.
Crunchy Granola Recipe by Talia Cecchele APD Serves 8-10 cup oil of your choosing (a light coloured oil works best) cup maple syrup 1 tsp vanilla essence 2 cups oats ¼ cup lupin flakes (optional) ¼ cup shredded coconut 2 tbsp chia seeds 1 tsp cinnamon cup pepita seeds cup sunflower seeds cup each of chopped macadamia, almond, cashew, walnut and pecan nuts
Preheat oven to 200°C. Heat oil, maple syrup and vanilla in a saucepan over low heat and stir until combined. Place dry ingredients in a large bowl and pour over wet mixture. Stir until combined, then spread mixture evenly across two baking trays lined with baking paper. Bake for 30–40 minutes or until golden brown. Allow to cool, then break into small clusters. Serve sprinkled over yoghurt, with milk and fruit, or on top of a chia pudding to make chia parfait.
Stuffed Mushrooms with Turmeric Cauliflower ‘Rice’ and Wombok Salad Recipe by Student Dietitian Aimee Boidin Serves 1 TURMERIC CAULIFLOWER
1 tbsp Grana Padano cheese,
‘RICE’
grated
1½ cups cauliflower florets
2 slices fresh Jamon
½ tsp turmeric
Serrano (Spanish ham), diced
¼ white onion, finely diced 1 tbsp olive oil salt and pepper WOMBOK SALAD 4 cherry tomatoes, halved ½ cup shredded wombok 1 tbsp balsamic vinegar (optional) STUFFED MUSHROOMS 2 large portobello mushrooms, stalks removed 100g frozen green peas
In a food processor, blitz the cauliflower until it resembles rice. Heat a large frying pan with the olive oil over medium heat. Add diced onion and cook, stirring, for one minute. Add the cauliflower rice and cook, stirring occasionally, for five minutes or until cauliflower is lightly browned. Turn off the heat and set aside. Microwave the frozen peas for two minutes on high, or until cooked. Place the mushrooms on a plate and place half the peas inside the cap of each mushroom, then microwave on high for a further 1-2 minutes or until the mushroom is warmed (do not overheat). Sprinkle half the Jamon and Grana Padano on top of each mushroom. Serve the mushrooms with the cauliflower rice. Add the wombok and cherry tomatoes on the side and drizzle with balsamic if desired.
Sweet Potato, Chickpea and Kale Salad Recipe by Carmen Li APD Serves 2 1 tbsp olive oil 2 garlic cloves, minced 1 medium sweet potato, scrubbed and cubed, with skin on ½ red onion, chopped 1 can chickpeas, rinsed and drained 1 bunch kale, finely chopped 12 cherry tomatoes, halved 1 red capsicum, diced ¼ cup coriander leaves, finely diced ½ cup tahini
Preheat oven to 220°C. In a large bowl, combine sweet potato, olive oil and garlic and toss to coat evenly. Place sweet potato on a lightly greased baking tray and roast for 20-25 minutes, stirring once at the halfway mark. While sweet potato is roasting, combine chickpeas, kale, onion, cherry tomatoes, capsicum and coriander in a bowl. Add cooked sweet potato, drizzle with tahini and toss gently to combine.
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Black Tahini Truffles Recipe by Cinthya Wibisono APD Makes 12 truffles
1½ cups almond meal 1 cup desiccated coconut ½ cup honey 6 tb black tahini sesame seeds
Mix all the ingredients except for the sesame seeds using a spatula. Shape 1 tablespoon of mixture into a round ball. Roll in sesame seeds to coat.
Chickpea Curry Recipe by Kasey Bateup APD Serves 4
1 tbsp extra-virgin olive oil 1 onion, sliced 1 garlic clove, crushed ½ tsp fresh ginger, grated 2 tbsp red curry paste 1 carrot, diced 75g pumpkin, diced ½ head of broccoli, diced ½ head of cauliflower, diced 400g can coconut-flavoured evaporated milk 75g green beans, ends trimmed and sliced in half 400g can chickpeas, drained and rinsed Greek yoghurt and cooked brown rice, to serve
Heat oil in a large saucepan or frying pan. Add onion, garlic and ginger. Cook, stirring, over medium heat until the onion has softened. Add curry paste and cook until spices are toasted, about 2 minutes. Add carrot, pumpkin, broccoli, cauliflower and evaporated milk. Turn heat down to low and simmer, covered, for 20 minutes. Add green beans and chickpeas and cook for a further 5 minutes uncovered, or until vegetables are tender. Serve with brown rice and a dollop of yoghurt.
SPORTS NUTRITION TIP
Over 1 serve of vegetables in every slice, plus low GI to provide long lasting energy
Zucchini & Sweet Potato Vegetable Slice Recipe by Anna Debenham APD Makes 7 slices 2 large sweet potatoes, peeled & cut into 3cm cubes ¼ cup olive oil 1 brown onion, finely chopped 1 tbsp paprika 1 egg 2 tbsp wholemeal flour 120mL skim milk 3 small zucchini, grated 75g low fat feta, crumbled ½ can asparagus spears, drained (212.5g) pepper, to season
Pre heat oven to 190ºC (170ºC fan forced) Boil, steam or microwave the sweet potato until just tender, drain and set aside to cool. Heat the oil in a large non-stick frying pan over high heat. Sauté the onion for 2-3 minutes, or until soft. Stir in the paprika for 1 minute. Remove from heat and set aside. In a large bowl whisk together the flour and eggs. Then whisk the milk into the mixture until combined. Add the zucchini and feta to the flour mixture along with the onion and sweet potatoes, stirring gently to combine. Gently pour the mixture into an ovenproof dished lined with baking paper or lightly greased. Arrange the asparagus spears on top and sprinkle with any remaining feta. Bake for 35 - 40 minutes, or until golden and cooked through. Set aside to cool slightly. Cut into 7 slices, add pepper to season and enjoy!
Chicken Stir-Fry Recipe by Rosemary Hughes APD Serves 5-6 1 tbsp rice bran or canola oil 500g chicken breast, diced 2 garlic cloves, crushed 1 tsp fresh ginger, grated ½ red onion, sliced 250g or 1 head of broccoli, chopped 75g green beans, ends trimmed and sliced in half 2 tbsp hot chili sauce (sriracha) 2 tbsp salt reduced soy sauce 1 tsp oyster sauce 75g snow peas 100g pineapple pieces 40g plain unsalted cashew nuts 1 large carrot, shredded
Heat oil in large fry pan or wok on high heat. Add chicken, garlic, ginger and red onion and stir-fry till chicken is almost cooked through Add broccoli, beans and sauces (chilli, soy and oyster) and stir-fry until broccoli is tender. Turn off the heat and stir through snow peas, pineapple, cashews and carrot. Serve by itself or with brown rice.
SPORTS NUTRITION TIP
Fish is a great source of lean protein, which is important for muscle recovery
Fish tacos Recipe by Tim Stewart APD and Sports Dietitian Serves 2
100g plain wholemeal flour 2 ripe kiwi fruit 4 spring onions 1 fresh green chilli 1 bunch of fresh coriander, (30g) 2 limes tabasco chipotle sauce Ÿ of a small cabbage, (150g) 1 tablespoon red wine vinegar ½ an orange 1 red or yellow pepper 2 x 120g fillets of firm white fish, such as haddock, skin on, scaled and pin-boned, from sustainable sources olive oil 2 tablespoons natural yoghurt
In a bowl, mix the flour and a pinch of sea salt with 60ml of water to form a dough. Knead for a couple of minutes, then put aside. Peel the kiwi fruit, cut in half and put into a large dry non-stick frying pan on a medium heat with the green halves of the spring onions and the deseeded chilli. Lightly scald it all, turning every now and again, then place in a blender with half the coriander, the juice of 1 lime and a few shakes of chipotle Tabasco. Blitz until smooth, then taste and season to perfection. Very finely slice the cabbage, scrunch with the remaining coriander leaves and the vinegar and orange juice, then season to perfection. To make your tacos, divide the dough into four balls and roll out each one thinly. Cook each through in a non-stick pan for just 1 minute on each side until soft, turning when you see bubbles. Cover with a tea towel to keep warm. Slice up the whites of the spring onions. Deseed the pepper and cut into 1cm dice. Slice the fish into 2cm strips, then toss with the spring onion, pepper and 1 tablespoon of oil. Return the pan you used for your tacos to a high heat and cook the fish mixture for around 4 minutes, or until the fish is cooked through and lightly golden. Divide the yoghurt, fish and veg between your warm tacos. Serve with the dressed red cabbage, that salsa and lime wedges for squeezing over
Raspberry Yoghurt Cheesecake Recipe by Anika Rouf APD
BASE
FILLING
125g reduced-fat spread,
500 g natural fat-free yoghurt
melted
2 large eggs
¹⁄³ cup brown sugar
1 teaspoon vanilla extract
2 egg yolks
1 tablespoon cornflour
1 cup self-raising flour
Pinch of salt
½ cup almond meal
3 tbsp brown sugar
1 tsp grated orange rind
25g cream cheese
½ teaspoon vanilla extract
40g raspberries, fresh or frozen
Base Preheat oven to 160°C and line a 25cm springform cake tin with baking paper. In a large bowl, combine flour, almond meal and brown sugar. In another bowl, combine melted spread, egg yolks, orange rind and vanilla extract, then add wet ingredients to dry ingredients and mix until combined. Spread into prepared pan and bake for 10-15 minutes or until golden brown. Remove and set aside to cool in the pan. Filling Combine eggs, sugar, yoghurt, cream cheese and vanilla in a large bowl and whisk until smooth. Add raspberries, cornflour and a pinch of salt, and mix until combined. Pour filling on prepared base and bake for 30-35 minutes (do not overbake). Chill in the fridge for 2-3 hours, then serve.
Choc Banana Zucchini Bread Recipe by Student Dietitian Isabel Bailey
1 cup overripe banana, mashed
1 tsp ground cinnamon
¼ cup almond milk (or any
½ tsp fine sea salt
other milk of your choice)
1 cup finely grated zucchini
¼ cup grapeseed oil, plus more
(about 1 small zucchini)
to grease pan
½ cup toasted pumpkin seeds
½ cup agave nectar, maple
(+ extra handful for sprinkling
syrup or honey
on top)
1 tsp vanilla extract
½ cup chocolate chips
1 cup wholemeal flour
1 cup raspberries
1 cup whole spelt flour
1 tbsp chia seeds
1½ tsp baking powder
1 tbsp linseed
1 tsp baking soda
Preheat oven to 180°C. Grease a 24cm loaf pan with grapeseed oil and line with baking paper. Combine mashed banana, milk, oil, agave nectar and vanilla in a mixing bowl. Whisk until smooth and creamy (don’t worry about lumps of banana). Set aside. Whisk together flours, baking powder, baking soda, cinnamon and salt in a large bowl. Add the banana mixture and grated zucchini. Stir until everything is just combined, then gently fold in pumpkin seeds, chocolate chips and raspberries. Scrape batter into the prepared loaf pan and sprinkle with chia seeds, linseed and pumpkin seeds as desired. Bake in the centre of the oven for about 50 minutes, or until a toothpick inserted into the centre comes out clean. Cool in the pan on a wire rack. NOTES: The proportions of the flour can be altered according to preference, so long as it adds up to 2 cups. Laura of The First Mess warns that being overzealous when mixing wholegrain flours can result in tougher breads. The original recipe calls for equal parts quinoa flour and spelt flour, however I find switching one of them for regular wholemeal flour reduces the risk of tough and chewy bread. The raspberries may be fresh or frozen. I like to use frozen, because they are generally cheaper and also I find they help prevent a pink-stain throughout the mixture.
Hot Smoked Salmon and Superfood Salad Recipe by Charina Kullen APD and Sports Dietitian Serves 4 SALAD 200g hot smoked salmon fillets, flaked 2 large Pontiac potatoes, skin on, roughly diced 1½ cups frozen broad beans, thawed and tough outer skins removed 1 cup frozen peas, thawed ½ green oak lettuce, roughly chopped 3 large stalks of kale, stems removed, finely chopped 10g fresh chives, finely chopped 10g fresh dill, stalks removed, finely chopped DRESSING 2 tbsp extra virgin olive oil 2 tbsp seeded mustard 2 tbsp lemon juice sea salt and cracked pepper, to taste
Boil potatoes for approximately 12 minutes or until tender. Once cooked remove from heat, drain and allow to cool. To thaw peas and broad beans, cover with boiling water, stand for 5 minutes, then refresh in cold water. Peel and discard tough broad bean skins. Set aside. Whisk all dressing ingedients in a large bowl until combined, reserving a third of the mixture to the side. Add all salad ingredients to the dressing, then toss gently to combine. Drizzle over reserved dressing just before serving. TIP: Replace broad beans with green beans to make this recipe LOW FODMAP.
SPORTS NUTRITION TIP
Eggs are a nutrient powerhouse and a perfect source of protein after a workout
Spanish Omelette with a fresh tomato salsa Recipe by Zoya Hett Dietitian Serves 4-6
Omelette
Salsa
2 medium sized potatoes,
1 tomato, seeded and diced
washed, peeled and sliced
1 medium spanish onion, diced
thinly 1 medium brown onion, diced 1 small red capsicum, chopped into 1cm cubes 1 small yellow capsicum, chopped into 1cm cubes ½ cup frozen peas, thawed 8 eggs ½ cup skim milk 1tsp cumin 1tsp paprika ½ bunch fresh parsley chopped ¼ cup kalamata olive pitted and chopped coarsely
Heat a non-stick pan (20cm) with 1tbs oil over medium heat. Place potatoes and onion and cook for 2 minutes until potatoes and slightly browned and onions soften. Cover pan and cook for a further 10- 15 minutes until potatoes become tender. Add capsicums and peas, cumin and paprika and cook and stir until fragrant. In a separate bowl, whisk together eggs, milk, and olives. Pour egg mixture over vegetables in pan. Reduce heat to low and cook for 10-15 minutes uncovered. Cover pan and cook for a further 15-20 minutes or until egg mixture is fully cooked. While omelette is cooking make the salsa to serve. Hints: You can add any other vegetables to the mixture, such as mushrooms, asparagus, sun- dried tomato or even try adding some black beans.
Mushroom Burgers with Sweet Potato Chips Recipe by Vicki Ma APD and Sports Dietitian Serves 4
8 large portabello mushrooms, stalks removed 1 medium carrot, grated 2 cups mixed baby spinach and rocket 1 medium avocado, sliced thinly 1 tomato, sliced 1 packet of haloumi, sliced into 12 pieces 1 large sweet potato, washed olive oil spray salt and pepper to taste
Preheat oven to 200째C. Slice the sweet potato into wedges and place on lined baking tray. Spray with oil and season with salt and pepper. Bake for approximately 20 minutes or until golden brown. Heat a non-stick frying pan over low-medium heat. Spray mushroom with oil and place in the frying pan. Fry for approximately 5 -10 minutes, turning once. Repeat for all mushrooms, then set aside. Add haloumi slices to the pan and cook for approximately 1 minute per side or until golden. To assemble, take one mushroom and turn it upside down. Add handful of baby spinach and rocket, followed by grated carrot, sliced tomato, avocado and haloumi then another mushroom as the top of the bun. You can insert a toothpick in the centre of the burger to hold everything together. Serve immediately with a side of sweet potato chips.
Grilled Vegetable and Quinoa Salad Recipe by Lisa Middleton APD and Advanced Sports Dietitian Serves 4-8
1 cup quinoa, rinsed 300g sweet potato, chopped into small pieces 2 corn cobs, husks removed 1 red capsicum, core and seeds removed, cut into quarters lengthways 1 bunch of asparagus, woody ends removed olive oil for cooking 50g rocket leaves 2 tbsp lemon juice 100g feta cheese, crumbled Âź cup pepitas (pumpkin seeds)
Place rinsed quinoa in a saucepan with 2 cups of water, cover and bring to the boil. Turn the heat to low, keep the pan covered and simmer for 12 minutes. Leave the quinoa off the heat and covered for 10 minutes. Preheat the oven to 180°C. Place the chopped sweet potato in a roasting pan lined with baking paper and drizzle with 1 tbsp oil, season with salt and cracked pepper to taste. Roast for 15-20 minutes until browned. Meanwhile, heat a grill pan or BBQ with a small amount of oil. Add the corn, asparagus and capsicum and cook, turning frequently, until evenly and lightly browned. Remove from heat and set aside. When the corn has cooled down, carefully cut the kernels from the cob and place in a large bowl. Chop the asparagus and capsicum into smaller pieces and add to the bowl with the quinoa, rocket leaves and lemon juice, stir through. Place in a serving bowl and top with crumbled feta and pepitas. This dish can be enjoyed warm or cold. Recipe: Lisa Middleton (lisamiddleton.com.au) from the book Eat Right For Your Life. Photo Rebecca Doyle Photography.
SPORTS NUTRITION TIP Perfect for recovery or as a healthy sweet treat!
Banana, Chia and Ricotta cake Recipe by Simone Austin APD, Sports Dietitian and SDA President
½ cup sugar ½ to 3/4 cup ricotta cheese 2 eggs 1 tablespoon melted butter 3 tablespoons natural yoghurt ½ teaspoon bicarbonate soda mixed with 3 tablespoons milk 2 cups Self raising flour 1 tablespoon chia seeds 3 mashed bananas medium size really ripe
Mix together sugar, butter, ricotta, yoghurt and eggs. Add the mashed bananas, mashing with a fork is fine a few lumps give texture. Add the flour, chia seeds and then the milk containing the bicarbonate of soda. Mix until combined with a wet batter. Transfer to a buttered loaf tin. Cook at 170 fan forced oven for about 50min-60min or until a skewer is removed clean from the middle. Serve with a dollop of natural or desert yoghurt and a few berries on the side!