Supermarket Tour - filling your trolley for good gut health

Carrot Cake Muffins

Courtesy of Christie Johnson

Energise your taste buds with this modern twist on classic carrot cake with these quick and easy muffins – a perfect pre-golf game snack or to take out on the course and enjoy.

Ingredients:

• 2 eggs
• 1.5 tsp vanilla essence
• 1/3 c extra virgin olive oil
• 1/4 cup milk
• 1 cup wholemeal self-raising flour
• 1 heaped tsp cinnamon
• 1 tsp ground ginger
• 1/3 cup raw sugar
• 1/4 cup shredded coconut
• 1/4 cup sultanas (optional)
• 300g carrot (approx. 2-3 carrots), peeled and grated
• 1 small zucchini, grated (leave the skin on)
• ½ cup walnuts, roughly chopped

Method:

1. Preheat oven to 160°C fan forced

2. Mix eggs, vanilla, oil and milk in a small bowl

3. In a separate medium-size bowl, mix flour, spices, sugar, coconut, and sultanas together

4. Add wet ingredients to the flour mix and stir

5. Gently fold through veggies and walnuts

6. Scoop into a lined or greased muffin tray. Make either 10 x medium muffins or 12 smaller ones.

7. Bake for approximately 25 minutes

Black Bean Burgers

Courtesy of Grains and Legumes Nutrition Council

Support your gut health with these carbohydrate and veggie-rich burgers – they are a great substitute for take-out burgers and can be a fun activity to make in the kitchen!

Ingredients:

• 1/2 cup wholemeal couscous
• 1 grated zucchini
• 1 grated carrot
• 1/2 cup sweetcorn
• 1 x 400g can black beans, rinsed and drained
• 1 egg
• 2 spring onions, finely chopped
• 2 tbsp chopped coriander
• 6 wholemeal rolls
• 1/2 cup baby spinach leaves
• 2 tomatoes, sliced
• 1 small red onion, finely sliced
• 1 cucumber, finely sliced
• 1/4 cup natural Greek yogurt

Method:

1. Cook the couscous according to packet directions. Cover and set aside for 5 minutes

2. In a medium saucepan, cook the zucchini, carrot and sweetcorn until no moisture remains

3. Place black beans and egg in a food processor and process until pureed. Transfer to a bowl. Stir in the couscous, vegetables, spring onions and coriander. Shape into 6 patties and grill or cook in a non-stick frying pan.

4. Make the burgers by layering lettuce, red onion, tomatoes, cucumber and couscous patties and a dollop of yogurt between the rolls

Mexican Pan Frittata

Courtesy of Australian Eggs

Eggs are a powerhouse of nutrients – add some whole grain or sourdough toast to boost the carbohydrate content of this protein-rich recipe!

Ingredients:

• 2 tbsp olive oil
• 1 small red onion, halved, thinly sliced
• 2 garlic cloves, finely chopped
• 1 yellow or red capsicum, halved, deseeded, sliced
• 1 cob sweet corn, kernels removed
• 1/3 cup coriander leaves, chopped
• 200g mini roma tomatoes, halved lengthways
• 8 large eggs, at room temperature
• Store-bought tomato salsa
• Diced avocado, coriander leaves

Method:

1. Preheat grill to medium-high and heat oil over medium heat in a 20cm non-stick ovenproof frying pan

2. Add the onion and garlic and cook for 3-4 minutes until soft in the pan then add the capsicum and corn, stirring often, for 4-5 minutes or until the capsicum softens. Stir in chopped coriander

3. Spread the mixture evenly over the base of the pan and scatter the tomatoes over mixture

4. Whisk the eggs in a jug then pour egg mixture over the vegetables. Shake the pan to evenly distribute the egg Reduce heat to medium-low and cook for 8-10 minutes or until almost set.

5. Place pan under a hot grill for 3-5 minutes or until the top of the frittata just sets. Stand for 5 minutes then transfer to a board

6. Cut the frittata into wedges and serve with tomato salsa, avocado, coriander and lime wedges

Sports Dietitians Australia

Empowering you to take performance to the next level! SDA is the peak professional body for Accredited Sports Dietitians, working with active Australians to achieve their health and performance goals with credible and expert sports nutrition advice.

To ensure advice is tailored to your specific needs, head to the Sports Dietitians Australia website at https://www.sportsdietitians.com.au/ and make an appointment with your local Accredited Sports Dietitian.

For more sports nutrition information and resources head to the Sports Dietitians Australia website and don’t forget to subscribe to the SDA ReFuel digital magazine which is a free quarterly publication that showcases the role nutrition plays in exercise performance.