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NUTRITIONAL BREAKDOWN BY SALLY FRASER

BY SALLY FRASER SEPTEMBER 1ST 2013


Nutritional Breakdown by Sally Fraser

Recipes by Julie Rennie | Nutritional Breakdown by Sally Fraser

Vegetable fritters with minted yoghurt dip

The perfect energising breakfast for morning runners

A healthy and tasty snack or side dish for hungry runners

Fritters

Ingredients

• 250 g zucchini - grated

• ½ cup rice flour

• 1 sprig fresh coriander - chopped

• 1 tbsp grated Parmesan cheese

• 1 small free-range or organic egg - lightly

beaten

• ½ tsp finely grated lemon zest

• 1 tbsp olive oil

• Handful of rocket leaves -

washed and dried

• Celtic sea salt and cracked black pepper

• 1 quantity Minted Yoghurt Dip (see below)

Method

1. Squeeze the grated zucchini dry in a tea

towel or muslin and place in a medium sized

bowl.

2. Add the rice flour, coriander, Parmesan

cheese, egg, lemon zest, salt and pepper

to the bowl and mix with your hands.

3. Divide the mixture into six evenly sized

balls and flatten slightly into patties.

4. Dust each pattie with rice flour.

5. Chill in the refrigerator for 15 minutes.

6. Heat olive oil in a large non-stick frying

pan.

7. Cook the patties for 3 minutes on each side or

until golden and cooked through.

8. Serve with Minted Yoghurt Dip and rocket leaves.

Minted Yoghurt Dip

Ingredients

• 1 cup natural yoghurt

• 8 small mint leaves, finely chopped

• 8 cm length cucumber – grated

Method

Gently combine all ingredients and

place in a small bowl.

Vegetable fritters with

minted yoghurt dip

Makes: 6

Preparation: 30 minutes

Cooking Time: 15 Minutes

Nutritional information per serving

Energy ....................................................... 550kj

Protein ............................................................. 5g

Carbohydrate .............................................. 16g

Unsaturated fat ............................................ 3g

Saturated fat ...............................................1.2g

Fibre ............................................................... <1g

 

 

 

Asparagus and poached eggs

The perfect energising breakfast for morning runners

 

Ingredients

• 2 free-range or organic eggs

• 1 tbsp white vinegar

• 1 slice spelt or multigrain bread

• 5 pieces asparagus - ends trimmed

• Handful of rocket or watercress leaves -

washed and dried

• 1 tbsp shaved Parmesan cheese

• ½ lemon

• Celtic sea salt and cracked black pepper

Method

1. Place a saucepan with a steamer over

medium heat and half fill with boiling

water.

2. Break the eggs into a cup to ensure the

yolks are intact.

3. Fill a deep-sided saucepan with at

least 10 cm of simmering water.

4. Add the vinegar to the water.

5. Stir the water with a spoon, creating

a small whirlpool. Drop the eggs

one at a time into the centre of the

whirlpool.

6. While the eggs are cooking, toast the

bread.

7. Place the asparagus in the steamer

for 90 seconds.

8. Remove pan from heat and squeeze lemon juice on top of asparagus.

9. Place toast on a plate and arrange the rocket or watercress leaves and asparagus on top.

10. Remove the eggs with a slotted spoon and drain well.

11. Place the eggs on the toast and asparagus, sprinkle with the Parmesan shavings and season

with salt and pepper.

Makes: 1

Preparation Time: 15 minutes

Cooking Time: 5 minutes Nutritional information per serving

Nutritional information per serving

Energy ...................................................... 1397kj

Protein ...........................................................23g

Carbohydrate .............................................. 16g

Unsaturated fat ............................................8g

Saturated fat .............................................. 7.2g

Fibre ................................................................. 3g

Recipes from:

The Metabolic Clock Cook Book

by Julie Rennie

(Rockpool Publishing, $25),

www.rockpoolpublishing.com.au

September/October 2013 www.womensrunning.com.au www.womensrunning.com.au September/October 2013 65




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