Innholdsfortegnelse for Issue#3 2015 i Eat Well

CRANBERRY & SAGE ROASTED CHICKEN RECIPE / DANIELLE MINNEBO This roast chicken recipe contains all the traditional flavours of Christmas: zesty tangelos, crispy sage and tangy cranberries. It’s a fresh and light alternative to traditional roast turkey. Serves: 6 100g butter, room temperature5 tangelosZest 1 tangelo20 sage leaves1 garlic clove¾ cup dried cranberries½ tsp sea salt1.5kg whole chicken2 red onions, roughly sliced1 tbsp olive oil1 bunch fresh kale, stalks removed½ cup pecans, toasted Preheat oven to 180°C. Add butter, zest of one tangelo, 15 sage leaves, garlic clove, ¼ cup of dried cranberries and sea salt to a food processor. Blend until a smooth butter with flecks of sage and cranberries. Add chicken to roasting tray, breast side up. Cut one tangelo into wedges and stuff into cavity of chicken.…

Blueberries turn ordinary dishes into something special. Sprinkle a handful on your morning muesli, add some to your next batch of muffins or create a memorable dessert. You can enjoy these little blue superfoods at any time of day, knowing they’re doing you good. BLUEBERRY & CHIA BREAKFAST PUDDING WITH PISTACHIO, VANILLA & ROSEWATER RECIPE / AUSTRALIAN BLUEBERRIES Serves: 2 Blueberry, Vanilla & Rosewater Jam 2 × 125g punnets AustralianBlueberries2 tsp honey, plus extra to drizzle(optional)1½ tsp rosewater½ vanilla bean, seeds scraped Chia pudding 1¼ cups milk1 tsp honey4 cardamom pods, split› cup chia seeds1 tbsp pistachios, finely chopped Scoop natural yoghurt, to serve¼ cup flaked almonds, lightly toasted1 tbsp pistachios, coarsely chopped To make blueberry jam, combine blueberries, honey, rosewater and vanilla in a small saucepan. Set over low…

BUCKWHEAT PASTA WITH FLAKED TROUT RECIPE / LEE HOLMES This recipe is a healthy substitute for a number of ingredients. By swapping out traditional, white pasta and adding in nutrient-rich eggs and buckwheat pasta, this dish gains many health-giving properties. Crumbled goat’s cheese gives a luxurious creamy taste and is freshened up with zesty lemon and chopped chives. This simple dish is wonderful for a simple dinner or filling lunch and also perfect for a healthy lunchbox. Serves: 2 1 generous-sized fresh ocean trout fillet 125g uncooked buckwheat pasta 2 egg yolks Zest & juice 1 lemon Celtic sea salt Freshly ground black pepper 1½ tbsp salted baby capers, rinsed 2 tbsp extra-virgin olive oil, plus extra to serve 2 large handfuls baby rocket 2 tbsp chives, finely chopped 90g…

SWEET POTATO, MUSHROOM & DATE TAGINE RECIPE / ADAM GUTHRIE When making vegetable tagines, the combinations are endless. As long as you have the base flavour profiles of cinnamon, cumin, mint, parsley, preserved lemon, thyme, cloves or any combination of these along with any of your favourite vegetables, you will be able to make a great tagine. Serves: 4 1 onion, finely sliced 2 garlic cloves, finely sliced 2 tsp fresh ginger, grated 1 tbsp ground cumin 2 tsp ground paprika 1 tsp cinnamon 2 whole cloves 1 tbsp preserved lemon 2 cups vegetable stock 4 large portobello mushrooms, cut into big chunks 1 large sweet potato, cut into bite-size cubes 2 parsnips, sliced into 1cm thick rounds 6 fresh medjool dates, pips removed, cut in halves 2 cups wholemeal…

You can do all you want to reach your goals but if your powerful mind is blocking you, you will never get there. Manon de Jongh is sort of a mind-detective. She will find and eliminate such blocks to boost your health and happiness and your chances of reaching your goals and heart’s desires. Manon facilitates remote healing for animals as well. Contact Manon de Jongh for more information and consultations: 0431 286 940 | manon@thetahealingpower.com.au | www.thetahealingpower.com.au To order Ketopia, PowerStrips and SolarStrips: www.manondejongh.fgxpress.com/#/fgx Member prices and greater deals for…

APPLE & ZUCCHINI BREAKFAST MUFFINS RECIPE / DANIELLE MINNEBO Apple and zucchini may sound like an unusual combination, but it works very well. These muffins are great prepared in advance and make the perfect breakfast for when you need to get the kids out the door quickly. Makes: 12 muffins Topping ½ cup desiccated coconut 1 tsp cinnamon 1 tsp coconut palm sugar ¼ cup coconut flour 1½ cups almond meal ½ cup tapioca flour ½ cup coconut palm sugar 1 tsp cinnamon 1 tsp baking powder 2 eggs ¼ cup olive oil 1 cup almond milk 2 apples, peeled & diced 1 zucchini, finely grated Preheat oven to 180°C and line 12-hole muffin tray with muffin papers. Combine desiccated coconut, cinnamon and coconut palm sugar and set aside. In…

By definition pizza is a flat bread with something on it and variations on this have been found in many cultures from Egypt to Persia, but undoubtedly modern Pizza owes its origins to Italy. Of course, in the hands of fast food chains pizza can be reduced to tomato, meat and cheese but in your kitchen it can be so much more. Why not try: cauliflower-crusted tomato & rocket pizza; roasted summer berry & goat’s cheese pizza; potato, caramelised onion & buffalo mozzarella pizza; or spinach, macadamia cheese & roast garlic pizza. PUMPKIN EGGPLANT, ROCKET & CASHEW CHEESE PIZZA RECIPE / ADAM GUTHRIE Nuts make a tasty non-dairy cheese. This pizza recipe uses cashews, but I encourage you to experiment with other nuts to find your favourites. Makes: 4 Cashew…

Goodness Superfoods are Better For U! Freekeh is delicious roasted grain from highly nutritious young green wheat. It’s as easy to prepare as rice or pasta. Freekeh is a good source of fibre, a source of protein, and has a low GI. FREEKEH SALAD RECIPE / GOODNESS SUPERFOODS Serves: 2 1 cup cooked Goodness SuperfoodsRoasted Cracked Wholegrain Freekeh½ punnet cherry tomatoes1 small salad onion, diced1 small can sliced beetroot, drained, orred shredded cabbage1 Lebanese cucumber, chopped½ cup fresh pomegranate seeds250g chicken1 small can chickpeas or 4 bean mix,drained2–3 tbsp chopped coriander leaves¼ cup chopped walnuts or pecans Dressing 2 tbsp olive oil1 tbsp honey1 tbsp lemon juice1 tsp brown sugar½ tsp pepper½ tsp salt Toss all salad ingredients in large bowl. Mix dressing ingredients and shake well. Add dressing to…

Did you know that Australian superfoods are some of the most nutrient-dense foods on the entire planet? Well, thanks to The Australian Superfood Co, these native ingredients are now easy to get your hands on in Freeze Dried Powders, Air Dried Fruit Packs and delectable Raw Bars. Enhance your cooking with the intoxicating flavours of quandong, wattleseed, riberry, lemon myrtle and more. KAKADU PLUM & BUCKWHEAT GREEN SMOOTHIE BOWL RECIPE / AUSTRALIAN SUPERFOODS CO With the highest concentration of vitamin C of any plant, Kakadu plum is a superfood in every sense of the word. Serves: 1 1 frozen banana1 medjool date, pitted2 cups spinach½ cup coconut water1 tsp Australian Superfoods Co FreezeDried Kakadu Plum¼ cup gluten-free oats Garnish 1–2 tbsp goji berries2 strawberries, sliced1 tsp Australian Superfoods Co FreezeDried…

We want your foodback: EatWell is all about building a sharing community of people who care about the origins, quality and enjoyment of food, so we want to hear from you. Let us know how you have found some of the recipes you have made from this issue, share the improvements you might have made or even send us one of your own favourite recipes. We will publish as many of your insights and contributions as we can. Send your foodback to Kate at kduncan@universalmagazines.com.au On the cover: Chris’ Dips’ Rustic Baked Eggs (page 44)…

Juice your way to good health with a Kuvings Whole Slow Juicer. Choice recommended the juicer is quiet and easy to clean, squeezing and pressing all fruit and vegetables. It also has the strongest motor and lowest RPMs, making a delicious cold-press juice with ease. Juicing whole fruit and vegetables means less preparation time, making your day-to-day Kuvings juicing a pleasure. CELERY JUICE SHOTS RECIPE / KUVINGS AUSTRALIA Serves: 1 2 stalks celery½ lemon, with rind Juice in Kuvings Whole Slow Juicer one stalk at a time until a smooth consistency. This shot is perfect for reducing inflammation of joints. KALE JUICE RECIPE / KUVINGS AUSTRALIA Serves: 1 3 stalks kale½ lemon, with rindKnob ginger, peeled5 Granny Smith apples Juice kale first, then add other ingredients and juice. This juice…

Searching for a healthy snack that’s full of flavour? The Down 2 Earth range by Chris’ Dips features wholefoods, premium spices and superfood ingredients, providing a healthy alternative for snacking on the go. RUSTIC BAKED EGGS RECIPE / CHRIS’ DIPS Serves: 2 1 tbsp olive oil1 large onion, finely chopped400g can cannellini beans, rinsed &drained1 long red chilli, seeds removed &finely diced½ red capsicum, cut into strips½ green capsicum, cut into stripsSalt & pepper400g can chopped tomatoes2 eggsFresh sourdough loaf, gluten-free ifneeded, cut into thick slices1 tub Chris’ Down 2 Earth SpicedRoasted Carrot & Turmeric DipHandful chopped parsley, to serve Preheat oven to 200°C. Heat oil in oven-safe frypan over medium heat, add onion and cook for 2–3 mins until softened. Add beans, chilli and capsicum, season with salt and…

Food for Health Fruit Free Clusters are a delicious mix of chia, hazelnuts, almonds, pecans, buckwheat and linseeds. They are gluten-free and have a tasty, nutty cinnamon flavour, perfect to accompany with yoghurt for a healthy start to your day. CRUNCHY CLUSTER BALLS RECIPE / FOOD FOR HEALTH Serves: 12 ½ cup coconut oil ½ cup raw cacao powder, more for dusting ¼ cup maple syrup or other natural sweetener ½ cup (approx) Food for Health Fruit Free Clusters Chia seeds, for sprinkling Melt coconut oil by soaking closed jar in hot water until it forms a liquid. Combine all ingredients except chia seeds and mix well. Roll mixture into balls, then roll in cacao powder and sprinkle with chia seeds. Place on tray and pop into freezer for 15…

Morlife is a functional food company specialising in nutrient-dense foods that boost the body’s wellness. The Morlife Dark Chocolate Coated Super Berries are high in antioxidants; not only great for guilt-free snacking, but also a perfect addition to sweet recipes. DARK CHOCOLATE INDULGENCE MUFFINS RECIPE / MORLIFE Makes: 12–16 muffins 2½ cups plain flour 1 tbsp baking powder ½ tsp baking soda ½ tsp salt 10 tbsp unsalted butter, softened 1 cup coconut sugar 4 tsp Morlife Chia Seeds 1 cup plain yoghurt 1 cup almond milk 1 cup Morlife Dark Chocolate Coated Goji Berries 500g Morlife Dark Chocolate Coated Blueberries Adjust oven rack to middle–lower part of oven. Preheat oven to 190°C. Whisk together flour, baking powder, baking soda and salt, and set aside. In a large mixing bowl,…

Amazonia’s Raw Greens blend has been created with a comprehensive array of greens to cover all bases. It contains a nutrient-dense mix of leaves, juices, herbs, sprouts, algae and sea minerals. The living formula retains all the digestive enzymes needed for optimal absorption. Combined with a refreshing mint flavour, getting your daily greens has never been so easy. DETOX IN A GLASS RECIPE / AMAZONIA This blend is especially good when your liver needs some extra loving. Serves: 1 250mL coconut water ½ lemon, peeled 1 small apple, cored & chopped Handful spinach Handful kale Fresh mint 1 serve Amazonia Raw Greens 1 tsp Amazonia Raw Pre-Probiotics (optional) Combine ingredients in blender and serve immediately. PAPAYA ORANGE THICKSHAKE RECIPE / AMAZONIA Full of beautifying enzymes and collagen-boosting vitamin C for…

These are the fruits and vegetables that are in season and so will be the freshest. Spring Vegetables Artichoke, Asian greens, asparagus, avocados, broad beans, green beans, broccoli, cabbage, carrots, cauliflower, chokos, cucumbers, leeks, lettuce, morel mushrooms, salad onions, spring onions, peas, snow peas, sugar snap peas, sweet potato, potato, pumpkin, silverbeet, spinach, watercress, zucchini flowers. Fruit Lady Williams apples, bananas, cherries, cumquats, grapefruit, lemons, loquats, lychees, Ellendale and Murcott mandarins, mangoes, honeydew melons, rockmelons, watermelons, blood oranges, Seville oranges, papaya, pawpaw, smooth leaf pineapple, starfruit, strawberries, tangelos. Summer Vegetables Asparagus, beans, capsicum, celery, chillies, cucumbers, eggplant, lettuce, okra, onions, peas, potatoes, radish, sweetcorn, watercress, zucchini. Fruit Apricots, avocados, bananas, blackberries, blueberries, cherries, figs, grapes, melons, limes, lychees, mangoes, mangosteens, nectarines, oranges, papaya, passionfruit, pawpaw, peaches, pears, pineapple, plums, rambutans,…

Lee Holmes Lee’s food philosophy is all about S.O.L.E. food: sustainable, organic, local and ethical. Her main goal is to alter the perception that cooking fresh, wholesome, nutrient-rich meals is difficult, complicated and time-consuming. Lee says, “The best feeling I get is when I create a recipe using interesting, nourishing ingredients and it knocks my socks off. Then I can’t wait to share it with my community and hear their experiences.” After being diagnosed with a crippling autoimmune disease in 2006, Lee travelled the world discovering foods that could be used to heal her body at a cellular level. After discovering many nutrient-rich and anti-inflammatory foods and changing her diet, Lee recovered. Her mind alive with ideas for new recipes, she wanted to share her creations with the world and…

HUMMUS & GRILLED VEGETABLE SALAD RECIPE / ADAM GUTHRIE This is a great, delicious dish if you’re having guests over. If you cook the vegetables and make the hummus a few days beforehand, a simple assembly on a platter is all you need to do. Serves: 8 2 red capsicums1 zucchini, sliced lengthwise1 eggplant, halved lengthwiseJuice 1 lemon1 garlic clove, finely chopped1 tsp sumacHandful mixed baby salad greens1 sourdough loaf or wholemealLebanese bread Hummus 2 garlic cloves, peeled¼ cup tahini½ cup lemon juice1 tbsp salt2 cups water3 cups cooked chickpeas Place two red capsicums over open flame on gas stove or barbecue and char on all sides. When capsicums are charred, place in a plastic bag and let cool. When capsicums are cool, peel off burnt skin while running under…

The 12 Health gluten- and dairy-free vanilla muffin mix is an all-rounder that can be paired with any fresh flavour you like. With over 8g of protein per serve, naturally sweetened with NatVia, you’ll feel great devouring these delicious muffi n-based snacks. GINGERBREAD MUFFINS WITH LEMON COCONUT ICING RECIPE / 12 HEALTH Serves: 6 8g fresh ginger, finely sliced 80mL coconut oil 1/3 cup unsweetened apple sauce 1 bag 12 Health Vanilla Protein Muffin Mix 2 eggs or vegan replacement 1/3 cup almond milk 50g NatVia 1 can coconut cream, stored in fridge for 24 hours 2g lemon zest 40mL lemon juice Lemon slices, to serve (optional) Preheat oven to 180ºC and line or grease a six-pan muffin tray. Place ginger in small pot, add coconut oil and apple sauce.…

Global Organics Raw Coconut Oil is cold-pressed from mature coconuts. Sourced from Sri Lanka, it can be used in cooking to replace butter or other high-in-saturated-fat oils, on the body as a daily moisturiser or as a deep hair treatment. BANANA BREAD RECIPE / GLOBAL ORGANICS Serves: 10 3 over-ripe bananas 5 tbsp organic honey 6 tbsp Global Organics Raw Coconut Oil, slightly melted, more to serve 1 tbsp vanilla 4 eggs 1 cup Global Organics Coconut Flour ¼ tsp sea salt 2 tsp cinnamon ½ tsp bicarb soda Fresh berries, to serve Preheat oven to 190°C. Oil a large rectangular bread tin, then line with baking paper. Mash bananas in a bowl and stir through honey, coconut oil, vanilla and eggs. Add coconut flour, sea salt, cinnamon and bicarb…

Manon de Jongh is passionate about helping others becoming healthier, happier and more successful. She believes in complete whole-food nutrition, great life style and unblocking the heart and mind for total wellness. She offers empowering consultations by skype/phone and wholesome nutritional products for optimum health. Here is what she highly recommends and offers. POWER strips PowerStrips are a Class 1 medical device uniquely designed to provide temporary relief of minor aches and pains. Featuring a fusion of modern technology and ancient energies, PowerStrips provide effective pain-relieving results to areas of the body that are in need of a little extra love. PowerStrips are officially certified as ‘free of all banned substances, performance enhancers and drugs’ by the world’s premiere institution in the world, the Banned Substances Control Group BSCG. PowerStrips…

MicrOrganics Green Nutritionals began selling the iconic Hawaiian Pacifica Spirulina range of products in Australia over 20 years ago and has now expanded to offer some of the world’s most nutrient-rich superfoods, including Australian Organic Supergrass, Green Calcium, Green Superfoods with marine plant minerals and the amazing new Hawaiian Natural Astaxanthin products. APRICOT DREAM SMOOTHIE RECIPE / MICRORGANICS GREEN NUTRITIONALS This cheerful smoothie is loaded with nutrients to help lift your spirits. Serves: 1 2 apricots 1 banana ½ cup goji berries 1 cup coconut milk 1 tbsp MicrOrganics Green Nutritionals Green Superfoods Power Add all ingredients to a blender and process until smooth. AUSTRALIAN SUPERGRASS HUMMUS RECIPE / MICRORGANICS GREEN NUTRITIONALS Packed with protein, this spin on the classic dip will become a family favourite. Serves: 2 1 can…

Buderim Ginger has been supplying the kitchens of Australia since 1941. Buderim’s Naked Ginger adds a zing to everything with its smooth, velvety texture without the crystallised coating. A sensational fat-free snack, a flavour burst when baking and delicious with cheese, this great Australian product is also gluten-free. GINGER FRUIT FRAPPE RECIPE / BUDERIM GINGER Serves: 1 80mL Buderim Ginger GingerRevitalise Cordial Mixer1 banana, chopped1 orange, chopped1 cup pineapple, choppedJuice ½ lime½ cup crushed ice Blend ingredients in a blender until smooth consistency. Serve in a tall glass. GINGER HEALTH BARS RECIPE / BUDERIM GINGER Makes: 12 ½ cup plain flour½ cup self-raising flour1 cup rolled oats2/3 cup shredded coconut2/3 cup brown sugar1 cup Buderim Ginger Naked Ginger,finely diced130g butter, melted1 egg, lighted whisked100g dark chocolate, roughly chopped Preheat oven…

Well Naturally No Sugar Added Chocolate Melts are the perfect ingredient for creating amazing treats and desserts. Made with 70 per cent cocoa and sweetened with stevia, these chocolate melts are packed with antioxidants and have zero calories, making them a delicious and healthier choice. BUCKWHEAT CHOCOLATE LOLLIPOPS RECIPE / WICK NIXON, FACEBOOK.COM/  WICKEDWELLBEING Filled with nuts and seeds and with a crunchy outer layer, these delightful lollipops are the perfect size for kids’ lunchboxes and double as a sweet treat for adults. Makes: 10 lollipops 2 cups raw cashews½ cup pumpkin seeds4 tbsp cacao powder4 medjool dates (soaked in boilingwater for 5 mins & drained, keeping asmall amount of water)1 tsp NatVia Sweetener Icing Mix(mixed with water to make a paste)1 tsp vanilla essence½–¾ cup Well Naturally…

1 -2-3 Gluten Free mixes are produced in a dedicated gluten-free, allergen-free facility in the United States. The facility is free of gluten/wheat, dairy/casein, soy, eggs, peanuts, tree nuts and sesame. The company rigorously tests every batch and the products are certified gluten-free by The Gluten Free Certification Organisation (GFCO). ANZAC BISCUITS RECIPE / 1-2-3 GLUTEN FREE Makes: 24 biscuits 1 cup 1-2-3 Gluten Free MultipurposeFlour, sifted1 cup rice flakes or other gluten-freecereal2/3 cup desiccated coconut2/3 cup brown sugar½ cup butter2 tbsp golden syrup½ tsp gluten-free bicarb soda2 tbsp boiling water Preheat oven to 150ºC. In a large bowl, combine 1-2-3 Gluten Free Multipurpose Flour, cereal, coconut and brown sugar. In a small saucepan, combine butter and golden syrup and stir over a gentle heat until melted. Mix bicarb soda…

McKenzie’s Coconut range is made from harvested coconut and includes Desiccated Coconut, Moist Coconut, Shredded Coconut and Toasted Coconut Chips. It also includes all-natural and gluten-free Coconut Flour. All products are packed in a convenient zip-lock bag for extra freshness. BLISS BALLS RECIPE / MCKENZIE’S Serves: 12 1 cup dates, pitted1 cup mixed nuts (almonds, cashews &walnuts)1/3 cup McKenzie’s Coconut Flour½ cup McKenzie’s Shredded Coconut1/3 cup cacao powder¼ cup coconut oil, melted½ cup McKenzie’s Desiccated Coconut Soak dates in warm water for 20 mins to soften. Drain dates, reserving liquid. Add dates, nuts, flour and shredded coconut to food processor and mix until it resembles fine crumbs. Add cacao powder and coconut oil and blend. If mixture is too dry add a quarter of a cup of soaking liquid from…

Lotus Royal Organic White Quinoa is the largest, most nutritious quinoa seed and has one of the highest protein measures of any seed. Sourced from Bolivia, it’s grown 3900m above sea level, resulting in the end product being a larger, fluffier seed with a nuttier taste. Use in a salad, stirfry or as a substitute for rice or couscous. QUINOA & COCONUT PORRIDGE RECIPE / LOTUS Serves: 4 175g Lotus Organic Royal White Quinoa½ vanilla pod, split & seeds scrapedout, or ½ tsp vanilla extract15g coconut cream4 tbsp Lotus Black Chia Seeds125g coconut yoghurtFresh berries & chopped Lotus OrganicRaw Almonds, to serve Soak quinoa overnight in cold water. Drain and rinse quinoa and place in a pan with vanilla, coconut cream and 600mL water. Place pan on medium heat and…

The pristine pastures and clean air of Tasmania, King Island and Flinders Island provide the perfect environment to grow Cape Grim Beef. Since 2006, the brand has developed a reputation for providing 100 per cent grass-fed premium-grade beef, sought after by butchers and chefs who have built their careers on choosing the best produce and letting it speak for itself. STICKY SICHUAN PEPPER OXTAIL WITH PURPLE CABBAGE SLAW RECIPE / KATE GIBBS @KATEGIBBS Serves: 4–6 1.5–2kg Cape Grim Oxtail› cup oil50g ginger, thinly sliced10 cloves Australian garlic, peeled &lightly crushed2 birdseye chillies3 star anise2 tsp Sichuan peppercorns, coarselyground in a mortar & pestle½ tbsp sugar1/3 cup rice wine or sake½ cup soy sauce, plus extra1 tbsp rice-wine vinegar1 cup quality chicken stock or water Cabbage slaw ½ small red cabbage,…

MAGIMIX Magimix presents the new Le Duo Plus XL juicer and salad maker. Made in France, this brilliant machine will juice just about any fruit or vegetable plus, with the optional salad kit, make healthy living a breeze. Included is a 30-year warranty on the motor. W: magimix.com.au 12 HEALTH Our gluten- and dairy-free vanilla mix is an all-rounder and can be paired with any fresh flavour you like. With over 8g of protein per serve, naturally sweetened with natvia, you’ll feel great devouring this delicious batch of muffins. W: 12health.com.au BUDERIM GINGER Buderim Ginger has been supplying the kitchens of Australia since 1941. Buderim’s Naked Ginger adds a zing to everything with its smooth, velvety texture without the crystallised coating. A sensational fat-free snack, a flavour burst when baking…