Winter n’t be Who says comfort food ca great healthy? Cosy up to these s meals when the temp drop s r e m r wa WF food expert Teresa Cutter is a qualified chef, nutritionist and fitness trainer. See more of her super-delish healthy recipes at thehealthy chef.com Zucchini ‘spaghetti’ and meatballs SERVES 6 500g lean grass-fed beef (minced) 1 onion, browned 125g deli-style ricotta cheese, drained 200g baby spinach, chopped, wilted in a pan 1/ 2 cup parsley, fresh chopped 1 organic/free-range egg pinch of nutmeg sea salt and pepper, to taste 1 tbs olive oil 4 cups Napolitana tomato sauce 6 zucchini 2 tbs basil pesto 1 Preheat oven to 200°C. Combine beef, onion, ricotta, spinach, parsley, egg, nutmeg, salt and pepper in a large bowl. Shape into balls with your hands and coat in a little olive oil, then place in a deep tray lined with greaseproof paper. Don’t squish together; make sure there is enough room around the meatballs. Bake for 10 minutes. Now coat meatballs with Napolitana sauce. 2 Bake for a further 20 minutes until sauce is bubbling. Slice the zucchini into thin strips using a vegetable peeler. Sauté with a little pesto and then divide into serving bowls. Top with meatballs from the oven. THE LOWDOWN (PER SERVE) 794kJ; 25g protein; 4.9g carbs; 4.2g fibre; 7.7g total fat (3.5g saturated fat); 4.8g sugars Eat fit BONUS! Don’t waste time writing a shopping list – we’ve already done it for you! Simply save it to your phone and hit the aisles. Download viewa ap free p hold pho and over pag ne e. Garden vegetable lasagne SERVES 6 1 large butternut pumpkin, peeled 2 large zucchini 1 tbs olive oil 1/ 2 tsp ground cinnamon sea salt, to taste 600g tomato sauce (see recipe) 1-2 tbs basil pesto 250g baby spinach 500g reduced-fat deli-style ricotta 1 egg 20g parmesan, finely grated 1 Preheat oven to 200°C. Slice pumpkin and zucchini into thin slices and place onto separate lined baking trays in a single layer. 2 Brush the pumpkin lightly with a bit of olive oil and sprinkle over a little cinnamon and sea salt. Pop zucchini straight into the oven for a few minutes until softened. Bake the pumpkin in the oven for 30 minutes until tender and caramalised, then remove. 3 Spread half of the tomato sauce into a lasagne dish. Add half the pumpkin, covering the base of the dish completely. Layer the zucchini over the top and spread the pesto over the zucchini. 4 Wilt the spinach in a pan until just collapsed, then lay over the top of the pesto zucchini. Add the last layer of roasted pumpkin then thinly spread over just enough tomato sauce to cover pumpkin. womensfitnessmagazine.com.au womensfitnessaustralia @womensfitnessmag Beat the ricotta and egg until smooth and creamy, then spread over the pumpkin. 5 Sprinkle with parmesan and bake for 30 minutes until heated through. Serve. Tomato sauce Sauté 1 chopped onion with 1 tsp olive oil in a pot over medium heat until lightly golden. Add a hint of chilli, 1/ 4 tsp smoked paprika, 1 tbs tomato paste and 600g crushed tomato. Cook for 10 minutes over a medium heat until thickened. THE LOWDOWN (PER SERVE) 892kJ; 16g protein; 16.6g carbs; 5g fibre; 9g total fat (5g saturated fat); 12.7g sugars ❯ @womensfitnessau 83 MASH HIT a great Cauliflower makes . Not substitute for potato r kJs we only does it have fe archy and carbs than its st higher h friend, it’s also muc stes in vitamin C and ta us just as delicio . Almond-crusted chicken schnitzel SERVES 4 1 cup ground almonds 2 lemons 2 tbs parsley, finely chopped 2 organic chicken breast fillets 1 tbs arrowroot or cornflour 1 organic/free-range egg, beaten 1 In a bowl, combine almonds, the zest of 1 lemon and parsley. Slice each chicken breast in half width ways. Flatten out between 2 pieces of baking paper using a meat mallet or rolling pin until thin. 84 2 Coat the chicken breast in the arrowroot or cornflour, then dip each piece into the egg, followed by the almond crumb. 3 Using a little olive oil or macadamia oil, cook the schnitzel in a pan over a low-tomedium heat for 2-3 minutes each side or until lightly golden. Serve alongside skinny mash (see recipe) or steamed green vegies and a squeeze of lemon. water or vegetable stock in a large saucepan. Cover and simmer for about 10 minutes, stirring occasionally until just tender and the liquid has evaporated. Remove from the heat and spoon into a high-speed blender with 1-2 tbs olive oil. Season with a little sea salt and pepper, if necessary, and blend until smooth and creamy. Serve with the schnitzel. Skinny mash Combine 1 finely chopped, medium-sized cauliflower with 1 chopped onion and THE LOWDOWN (PER SERVE) 1,610kJ; 39g protein; 1.4g carbs; 2.6g fibre; 24g total fat (4.1g saturated fat); 1.4g sugars womensfitnessmagazine.com.au womensfitnessaustralia @womensfitnessmag 1/ 4 cup @womensfitnessau Eat fit Ribollita (Italian vegetable hot pot) SERVES 6 1 onion, diced 1 leek, trimmed, washed and sliced 2 cloves garlic, smashed 2 sticks celery, sliced 1 tbs olive oil 1/ 4 savoy cabbage, chopped 1 bunch Tuscan black cabbage 350g potato (regular or sweet), cut into chunks with skin left on 250g chopped tomato (fresh or tinned) few sprigs of thyme 250g cooked beans (use borlotti or cannellini beans) 750ml vegetable stock sea salt and black pepper, to taste 1 cup parsley, chopped 1 Sauté onion, leek, garlic and celery in a little olive oil in a large pot for 2-3 minutes until softened. 2 Roughly chop cabbage leaves and add them to the pot with the potato. 3 Add tomato, thyme, beans and enough vegetable stock to just cover the vegies. 4 Bring to the boil then cover and simmer over a low heat for 20-30 minutes until potato is tender. Season with a little sea salt and pepper and fold in the parsley. Serve in bowls. Add pesto or fine grated parmesan, if you like. THE LOWDOWN (PER SERVE) 594kJ; 6.7g protein; 19g carbs; 9g fibre; 2g total fat (0.1g saturated fat); 11.5g sugars ❯ 85 FUNCTION ROOMS Mushroom and quinoa risotto SERVES 4 30g dry porcini mushrooms 1 onion, finely diced 1 tbs olive oil few sprigs thyme 1 cup raw quinoa, washed 500-750ml vegetable or chicken stock 30g parmesan cheese, finely grated 1 small bunch parsley, chopped sea salt and black pepper, to taste 86 1 Soak the mushrooms in 1/ 2 cup boiling water for 10 minutes or until soft. 2 Sauté the onion in a little olive or macadamia nut oil in a large pan until golden. Break up the mushrooms with your fingers so that you get rustic pieces. 3 Add the mushrooms to the browned onions in the pan; sauté for a few minutes. Add thyme, quinoa and 500ml of stock. Mix through well, cover and cook over womensfitnessmagazine.com.au womensfitnessaustralia @womensfitnessmag a low heat for 15-20 minutes or until stock has absorbed and the quinoa is tender. 4 Add another cup of vegetable stock along with parmesan and parsley; mix through. Season with a little sea salt and pepper. Divide into serving bowls. THE LOWDOWN (PER SERVE) 597kJ; 12g protein; 15g carbs; 6g fibre; 5g total fat (1.5g saturated fat); 1.6g sugars @womensfitnessau PHOTOGRAPHY DAVID HAHN STYLING INGRID SANT. RAMEKINS, $5 (SET OF FOUR), FROM SPOTLIGHT, SPOTLIGHT.COM.AU. VIEWA CONTENT AVAILABLE FROM 12/6/13 TO 10/9/13 odsy Known for their wo ooms hr us flavour, porcini m have are super low in kJs, a hit u yo zero fat and give . of vitamins A and C Eat fit Apple crumble and custard SERVES 8 6 medium-sized red sweet apples 1 cup 100 per cent apple juice 1 tsp vanilla extract, paste or 1 vanilla bean 1/ 4 tsp ground cinnamon zest from 1/ 2 orange Crumble topping 11/ 2 cups rolled oats or rolled quinoa 1/ 2 cup organic desiccated or flaked coconut 1/ 2 tsp ground cinnamon 1 tsp vanilla extract paste 3 tbs organic maple syrup 3 tbs macadamia nut oil or coconut oil 1/ 2 cup walnuts or macadamia nuts (optional) 1 Cut apples into wedges (skin left on, core removed) and place into a large pot. Add apple juice, vanilla, cinnamon and orange. 2 Cook over a low-medium heat for about 20-30 minutes, stirring occasionally until the apples have completely softened and collapsed. Remove lid for the last 10 minutes of cooking, if necessary, to help some of the excess moisture evaporate. 3 To make the crumble, combine all the ingredients in a food processor. Process for a few seconds or until mixture is crumbly. Taste and adjust, if necessary. 4 Preheat oven to 160°C. Pile apple mixture into a baking dish. Scatter crumble over the top and bake for 30 minutes or until golden. Remove from oven and serve alone or with your choice of custard (see below), organic yoghurt or coconut cream. THE LOWDOWN (PER SERVE) 1,000kJ; 2.8g protein; 24g carbs; 3.4g fibre; 10.8g total fat (4.4g sat fat); 24g sugars CUSTARD Gently heat 50 0m l milk in a saucepan with 1 tsp vanilla bean paste, a little nutm eg and 2 tbs organic maple syru p. Simmer, then remove from heat. Whisk 4 egg yolks in a separate bowl and pour over the milk; mix ov er a low heat until sauce thicken s slightly. Remove and strain into a separate jug. Serve with apple crumble. 87