Moroccan Zucchini & Chick Pea Salad

This Moroccan inspired salad is hearty and satisfying. A fantastic side to any meal or even eaten alone, this recipe is sure to become one of your favourites!

Zucchini's are certainly the highlight of this dish, offering a hearty and wholesome texture. Zucchini's are often used as a meat alternative that delivers protein, folate, potassium, phosphorus, magnesium, vitamin C, plus many more! The addition of chick peas to the following dish ensures satiety, while alike other legumes and pulses acts to assist cardiovascular and digestive health.

Serves 4 - 6

Preparation & cook time  ~ 20 minutes

Ingredients

2 zucchini's
2 - 3 tbls extra virgin olive oil
400g can chickpeas, drained and rinsed
Bunch fresh coriander, roughly chopped
1 red onion, finely chopped

1tsp paprika

1tsp ground cumin

1tsp organic local honey

Juice of 1 fresh lemon

4 tbls extra virgin olive oil

Method

1. Slice each zucchini length ways into thick slices, and arrange over a grill pan on medium heat. Lightly brush either side of the zucchinis slices with extra virgin olive oil, and sprinkle with a pinch of pink himalayan sea salt and freshly cracked black pepper. Cook until tender for around 8-10 minutes. When cooked, remove from the grill pan and cut each slice into quarters.

2. Place grilled zucchini quarters and can of drained and rinsed chickpeas into a bowl. Add fresh coriander and red onion.

3. To make the dressing add paprika, cumin, honey, lemon juice and extra virgin olive oil into a clean jar, place on the lid and shake well. Once combined, pour over zucchini and chickpea mix, and toss to combine. Serve and enjoy

10 Ways to Get More Veggies in Your Diet

Ahhh the dreaded vegetables – you think you’re having an enough by having 5 serves (if you are even having that!) but guess what….it’s not enough!

Ideally 7-9 serves of fruit & vegetables (with 2 of those serves being fruit) are fast becoming the new guidelines. But how on earth to do you more veg into your diet? 

Here are 10 simple ways to get you started

1. Cut up carrot and celery (capsicum, cucumber etc.) sticks to snack on during the day with some homemade avocado dip 


2. Try a homemade vegetable juice (preferable including the pulp) with a some protein as a snack 


3. Make a stir fry with veggies you wouldn’t normally eat, mixed in with the ones you would normally eat 


4. Blend or food process veggies into your mince- this works really well for fussy eaters 


5. Have an omelette for breakfast instead of cereal with eggs, spinach, tomato and mushroom 


6. Try having a green smoothie with spinach as a breakfast option or snack 


7. Aim to have 3 different types of veggies at every snack or meal i.e at dinner have broccoli, carrot and cauliflower 


8. Try having baked, beetroot or kale chips with some hummus dip as a snack 


9. Set yourself a goal to have 1 extra cup of salad to lunch 


10. The following week set yourself another goal to have 1 extra cup of vegetables at dinner

For more ways to increase vegetables in your diet contact Sinead at naednutrition@gmail.com

 

What Does It Mean To Be Vegetarian?

People become vegetarian for many reasons whether it be ethical, health or for circumstantial reasons. But what does it mean to be vegetarian?

Vegetarianism is the practice of abstaining from the consumption of any meat (red meat, seafood, poultry and the flesh of any other animal. You can get all of the nutrients you need from a vegetarian diet - it is a matter of sourcing the right food and nutrients in the right portion.

Different Types of Vegetarians

• Lactovovegetarian: Consume eggs, dairy and plant foods

• Lactovegetarian: Consume dairy and plant foods

• Vegan: Foods from plant sources only (although considered along with the vegetarian lifestyle – veganism has a range of nutrient requirements of it’s own)

• Macrobiotic: Predominately wholefood diet – unprocessed

*You are not a vegetarian if you consume fish or chicken

Benefits of Being Vegetarian

• Reduce risk for CVD: lower cholesterol, lower BP

• Reduce risk of development of T2D (Type 2 Diabetes)

• Lower BMI

• Reduce risk of cancers

Risks of Being Vegetarian

• May increase homocysteine levels due to B12 deficiency (up 27% in most vegetarians

• May contribute to development of anaemia

• At risk for nutrient deficiencies if diet is not properly planned – including protein, iron, B12, calcium and zinc. These can be found in food and supplement form

Typical Vegetarian Daily Food Plan

Breakfast: 3 x egg omelette with spinach, mushroom, tomato and pine nuts

Morning Tea: An apple and a handful of walnuts

Lunch: Moroccan chickpea salad

Afternoon Tea: Hummus and celery sticks

Dinner: Tofu and mixed vegetable stir fry

If you need more guidance on how to get the nutritional balance with being vegetarian simply email naednutrition@gmail.com