Crunchy Carrot and Apple Salad

Recipe taken from Balance Magazine published by diabetes.org

4-Ingredient Lunches – Simple, delicious meals you can throw together in minutes …

Crunchy Carrot and Apple Salad

Per Serving 138g
(without sesame)

Carbs: 12.7g Cals: 89 Sugars: 11.1g Fat: 3.2g Sat Fat: 0.5g
Salt: 0.05g Protein: 0.6g Fibre: 3.2g

1 portion of fruit and veg

Serves: 2 Prep time: 5 mins

Ingredients:
1 carrot
1 green apple
2 medium radishes
Juice from 1/2 lemon
2 teaspoons olive oil

Method:
1. Peel and coarsely grate the carrot and apple. Put in a serving bowl.

2. Finely chop the rashes and add to the bowl with some lemon juice and oil.

3. Season well with black pepper and toss until thoroughly mixed.

4. Sprinkle with toasted sesame seeds (optional) and serve.

Ideas with Ryvita

Recipe ideas from advert by Ryvita in Psychologies Magazine (Spring 2021)

Chicken & Avocado

A classic combo, but who knew avos were so high in fibre? Combine 80g of fibre from half an avo with 2 Multigrain Crunchy Rye Breads and you have a filling snack with 6.3g of fibre. For added protein, top with chicken.

Ingredients :
2 Ryvita Multigrain Crunchy Rye Breads
1/2 avocado
Cracked black pepper
Cooked Chicken

  • Cut the avocado in half and mash the flesh. Reserve the other half.
  • Spread the mashed avocado on 2 Ryvita Multigrain Crunchy Rye Breads, add the chicken and season to taste with black pepper.

Hummus & Cherry Tomatoes

Hummus and rye breads make for easy high-fibre meals. Add roasted on fresh cherry tomatoes to get 9.4g of fibre over 4 slices.

Ingredients :
4 Ryvita Red Quinoa & Sesame Protein Crunch Rye Breads
100g cherry tomatoes
1 tsp olive oil
2 tbsp hummus

  • Preheat the oven to 200 C / Gas Mark 6.
  • Toss the tomatoes in the olive oil, season and bake for 15-20 minutes until the tomatoes start to burst.
  • Spread the hummus on the rye breads and top with the tomatoes.

Peanut Butter & Banana

Nuts are a great source of fibre and the average banana gives you 1.7g of fibre per 80g serving. Combine these with crunchy rye breads and you have a delicious snack with a whopping 6.6g of fibre – in less than 5 minutes!

Ingredients :
2 Ryvita Multigrain Crunchy Rye Breads
1 tblsp peanut butter
1/2 banana
1 tsp toasted, chopped peanuts

  • Top the crunchy rye breads with the peanut butter.
  • Slice the banana and place on top.
  • Sprinkle on the peanuts.

Pumpkin, Chickpea and Brown Rice Balls with Labne and Roasted Carrots

Recipe courtesy of Psychologies Magazine (October 2016) and taken from “Life in Balance” by Donna Hay“.

Pumpkin and chick pea balls

Serves : 4

Ingredients :
400g butternut pumpkin (butternut squash), peeled, seeded and chopped
24 heirloom baby carrots
2 tblsp extra virgin olive oil, plus extra for brushing
Sea salt and cracked black pepper
1 x 400g can chickpeas, rinsed and drained
2 cups (400g) cooked brown rice
1 tsp dried chilli flakes
1 tblsp finely grated lemon rind
1 clove garlic, crushed
2 tsp ground sumac, plus extra for sprinkling
1 cup coriander leaves, finely chopped
1/4 cut (40g) sesame seeds
Labne (yogurt cheese or Greek yogurt), to serve
Mint leaves and watercress (optional) to serve

Step One : Preheat oven to 200oC / 400oF / Gas Mark 6.  Place the butternut and carrots on a large baking tray.  Drizzle with the oil, sprinkle with salt and pepper and toss to coat.  Roast for 20 minutes or until golden and tender.

Step Two : Place the chickpeas in a large bowl and roughly mash with a fork.  Add the butternut, rice, chilli, lemon rind, garlic, sumac and coriander, plus salt and pepper, and mix well to combine.  Divide and shape the mixture into tablespoon-size balls and flatten slightly.  Press into the sesame seeds to coat and brush with extra oil.

Step Three : Place on a baking tray lined with non-stick baking paper and roast, turning halfway, for 20 minutes or until golden.  Sprinkle with extra sumac and serve with the carrots, labne, mint and watercress.

Courgette Ribbon, White Bean Smash and Pesto Bruschetta

Recipe courtesy of Psychologies Magazine (Spring 2019) and taken from The Yoga Kitchen Plan by Kimberly Parsons.

Elevating toast to a nourishing light meal, this easy-to-prepare flavour hit is rich in protein and bursting with goodness. The vegan pesto is magic!

IMG_1861 (2)
Serves : 2

Ingredients:
1 large courgette, thinly sliced into ribbons
1 x 400g can cannellini beans, rinsed and drained
4 slices sourdough bread, toasted
Sea salt flakes, to serve
2 lime wedges, to serve

For the Vegan Pesto:-
1 large bunch basil leaves, plus extra to serve
1 small bunch coriander
30g pine nuts or kernels, toasted
35g raw pistachio nuts
120ml extra virgin olive oil, plus extra to drizzle
3/4 teaspoon sea salt

Step One : To make the vegan pesto, place all the ingredients into a food processor and blitz until smooth. Set aside.

Step Two : Place the courgette ribbons and beans in a large bowl, add a quarter of the pesto and toss to coat.

Step Three : Spread the remaining pesto onto the slices of toast and top with the courgette ribbons and beans.

Step Four : Drizzle with olive oil, scatter over some extra basil leaves and sea salt flakes and serve with lime wedges.

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