Innholdsfortegnelse for Issue#7 2016 i Eat Well

COFFEE Coffee drinking is an ancient practice and different countries have their own methods surrounding it. It’s thought that coffee was introduced to Europe by the Turks, but the cultures of the Middle East and Africa who enjoyed coffee did not add milk to it — it was the French who came up with that idea. Today, in Italy, if you ask for a coffee during the day you will get an espresso; a cappuccino is only drunk at breakfast. A true café au lait is made with half French pressed coffee and half milk and served in a thick bowl, while what we call a “café latte” is milk mixed with espresso served in a glass. NUTS Nuts, especially if not pre-roasted, are a great snackfood or addition to…

LISA GUY Lisa is a Sydney-based naturopath, author and passionate foodie who runs a naturopathic clinic called Art of Healing. Lisa is a great believer that good wholesome food is one of the greatest pleasures in life and the foundation of good health. Lisa encourages her clients to get back to eating what nature intended: good, clean, wholesome food that’s nutrient-rich and free from high levels of sugars, harmful fats, artificial additives and pesticides. Her aim is to change the way people eat, cook and think about food. Lisa sees a wide spectrum of clients in her clinic, ranging from people with severe anxiety, mums with postnatal depression and people with adrenal exhaustion, to couples having difficulty conceiving and parents who need help with their little fussy eaters. Being a…

Funch’s Paleo Turmeric, Ginger & Lemon Ball Make at Home Mixture includes the best anti-inflammatory superfoods, creating the ultimate Paleo snack. GINGER & TURMERIC SMOOTHIE RECIPE / LIZZY MARSH Serves: 1–2 1 large frozen banana 1 cup almond milk (preferably unsweetened & homemade) 2 tbsp Funch Paleo Power Ball Mixture ½ tsp ground turmeric (optional) 1 tbsp almond butter Pinch ground Himalayan salt Combine all ingredients in powerful blender and pulse until smooth and creamy! TURMERIC, GINGER & LEMON PALEO BALLS RECIPE / FUNCH Makes: 15–20 balls 2 tbsp melted coconut oil, melted 3 tbsp maple syrup 1 packet Funch Paleo Turmeric, Ginger & Lemon Ball Mixture Juice & zest 1 lemon Mix coconut oil and syrup together in a bowl. Add Funch mixture, lemon juice, lemon zest and coconut…

THAI MINCED BEEF RECIPE / DANIELLE MINNEBO This is a fresh and light dish that will take you less than 30 minutes to prepare. Make sure you use Thai basil instead of normal basil as this really makes the dish and gives it a beautiful aniseed flavour. Serves: 4 1 tbsp olive oil 1 onion, finely diced Knob fresh ginger, finely diced 1 red chilli, finely diced 1 zucchini, finely diced ½ red capsicum, finely diced 500g beef mince 2 tbsp tamari sauce 2 tbsp fish sauce Handful snow peas, sliced Bunch Thai basil Cos lettuce Heat olive oil in large frypan over medium heat. Add onion, ginger, chilli, zucchini and red capsicum, cook for 10 mins until softened. Add beef mince, tamari sauce and fish sauce, and cook for…

ORANGE & CINNAMON POACHED PEAR WITH VANILLA BEAN BAKED CUSTARD RECIPE / LISA GUY This beautiful dessert is a healthy version of an old-time favourite. Cinnamon is a beautiful, warming herb that helps stimulate digestion and has been found to help keep blood sugar levels balanced. Orange peel is abundant in flavonoids, which act as powerful antioxidants, have anti-inflammatory action and aid vitamin C function in the body. Flavonoids found in orange peel have been found to help reduce the risk of skin and lung cancer. Orange peel is also rich in vitamins C and A, two important immune-strengthening nutrients. Makes: 4 custard dishes Pears 3 tbsp maple syrup or raw honey 1 tsp vanilla bean paste Rind of small orange 1 cinnamon stick 4 small pears, peeled 2 cups…

USING LEFTOVERS LEFTOVER NACHOS RECIPE / ADAM GUTHRIE So many of us waste leftovers. They’re usually given to the pets or, worse, end up in the bin. Even when we put them in the fridge and have every intention of eating them the next day, they end up sitting there for a week to be then thrown out. It’s such a shame, especially because of the high cost of food, the number of starving people in the world and our planet’s environmental issues. Let’s all commit to eating our leftovers or cooking less. Serves: 4 2 cups leftover Mexican nachos bean mix 4 medium-sized jacket potatoes 1 avocado, mashed ¼ cup chopped coriander Prick potatoes with fork a few time on all sides and place in oven at 200ºC for…

Gone are the days of hard-to-open packages and spilt snacks! Buderim Ginger has just introduced new packaging for its popular snacking and cooking product: Naked Ginger. These smooth and velvety ginger pieces are now available in an easy-to-open and resealable stand-up 200g pouch. BREAKFAST MUFFINS Raisins can be used as an alternative to dates. RECIPE / BUDERIM GINGER Makes: 12 muffins 2½ cups self-raising flour ½ cup whole oats 1 cup coconut sugar 100g butter, melted 1½ cups buttermilk 125g Buderim Naked Ginger, chopped 1 cup pitted dates, chopped 1 medium apple, diced 12 walnut or pecan halves 1 banana, cut into 12 slices Preheat oven to 180°C fan-forced and grease and line a muffin pan with muffin papers. Place flour, oats and sugar in medium bowl. Pour in melted…

WINTER FRUIT Apples Fuji Gala Golden Delicious Granny Smith Jonagold Jonathan Lady Williams Pink Lady Red Delicious Sundowner Cumquat Custard apple Grapefruit Kiwifruit Lemons Limes Mandarins Melons Nashi Oranges Pears Beurre Bosc Josephine Packham Persimmons Pineapple Pomelo Quince Rhubarb Tangelo VEGETABLES Asian Greens Bok Choy Choy Sum Gai Laan Wonga bok Avocados Beetroot Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celeriac Celery Jerusalem artichokes Kale Kohlrabi Leeks Okra Olives Onions Parsnips Peas Potatoes Pumpkin Shallots Silverbeet Spinach Swedes Sweet potatoes Turnips Witlof…

Nutrisoy is an Australian owned company behind the well-known Nutrisoy, Soyco and TLY brands. The range offers quality products made from Australian non-genetically modified organic soybeans including plain, pre-cooked and marinated tofu and tempeh products. Nutrisoy products are available from selected Coles, Woolworths, independent supermarkets, oriental grocery stores and health food stores. For more information visit nutrisoy.com.au . TOFU BUDDHA BOWL RECIPE / NUTRISOY Serves: 2-3 Dry Spice Mix 1 tsp ground cumin 1 tsp garlic powder 1 tsp ground coriander 1 tsp chilli flakes ½ tsp vegetable stock 1 tsp coarse black pepper 1/4 cup pepita seeds 4 cups cooked mixed rice or vermicelli noodles Selection steamed and/or fresh vegetables 350g packet Nutrisoy Organic Tofu or Soyco Hi-Protein Firm Tofu Cooking oil, for frying Mayonnaise Dressing…

“The most important piece of equipment in any kitchen is the stockpot,” declared Dr Francis Pottenger Jr in 1938. The American physician was lauding the healing power of gelatin-laden broth in the American Journal of Digestive Disease, but French master chef August Escoffier would surely have nodded sagely over his stove. In 1903, Escoffier devoted the first chapter of his Guide Culinaire to lecturing cooks on the importance of extracting flavour from bones: “Indeed, stock is everything in cooking... Without it, nothing can be done. If one’s stock is good, what remains of the work is easy; if, on the other hand, it is bad or merely mediocre, it is quite hopeless to expect anything approaching a satisfactory meal.” Escoffier used stock as a base for everything, using his stockpot…

Your Tea Matcha Powder is the latest coveted addition to our Your Tea family. The details? We’re talking antioxidants for immunity, energy and detoxification. It’s organic, delicious and packs a powerful green health punch. MATCHA PROTEIN BALLS RECIPE / YOUR TEA MATCHA POWDER Makes: 10 balls 1 cup almond meal 2 tbsp chia seeds 1 scoop vanilla whey protein 2 tbsp shredded coconut 1 cup dried figs 1 tbsp almond milk 2½ tbsp coconut oil 2½ tsp Your Tea Matcha Powder 3 dates, finely chopped 2½ tsp Your Tea Matcha Powder Desiccated coconut In food processor, mix together almond meal, chia seeds, whey protein, shredded coconut and figs. Once mixed, add in almond milk, coconut oil, matcha powder and dates. Once ingredients are blended, roll mixture into balls. Roll in…

“Just as with “ the grapes that become wine or the coffee beans that yield coffee, making good chocolate starts with selecting the right beans.” Love and chocolate, chocolate and love: they belong together. Mayans and Aztecs revered the cacao bean, celebrating their most sacred rituals of birth, marriage and death with it. Would-be lovers in 17th century Europe reportedly drank hot chocolate as an aphrodisiac. Today, we give chocolate to express love, we give it in the hope of getting love — and we really, really love to eat it. So it’s heart-warming to find people like Pana Barbounis and Julian Young, chocolate crafters who approach every step of the process with respect and care. Barbounis started Pana Chocolate in Melbourne to marry his passion for food, artisan trades…

SPELT APPLE PIES RECIPE / DANIELLE MINNEBO Spelt flour is a great alternative to wheat flour. It has a lovely earthy flavor and is often a more easily tolerated grain than wheat. I’ve made these pies in 4 small ceramic ramekins, but it would work equally well in one large ceramic pie dish. Serves: 4 3 apples, diced ½ tsp cinnamon ½ cup dried figs, chopped ½ cup raisins 2 tbsp honey ¼ cup water 1 cup wholemeal spelt flour 125g butter 2 tbsp coconut palm sugar 1 egg Cold water Preheat oven to 200°C. To saucepan, add diced apple, cinnamon, dried figs, raisins, honey and water. Cook over low heat with lid on for 15 mins until apples have softened. Remove from heat and divide mixture between 4 ramekin…

Taking control of our health and nutrition means baking from scratch and substituting traditional ingredients with healthier options. RAW, by Well & Good, is about going back to basics. Create sumptuous food that packs amazing taste as well as a nutritional punch. Our RAW range is free from gluten and other potential allergens such as dairy, soy, egg and nuts. Kids and adults with allergies don’t need to miss out. MILLET & MIXED SEED CRACKERS RECIPE / WELL & GOOD Makes: 30 crackers 1 cup Well & Good RAW Rice Flour 1 cup Well & Good RAW Millet Flour 1 tsp Well & Good RAW Psyllium Husk 1 tsp salt 2 tbsp olive oil ¾ cup cold water 2 tsp honey 1/3 cup seeds, such as sesame, poppy, linseed, sunflower…

Our range of Heritage Gourmet Dips come in real terracotta pots ready to be served for any occasion! Foodies will be spoilt for choice with the tempting range of premium cheese dips with quality local ingredients that perfectly complement great wines, craft beers and seasonal produce. DIY HERB PLANTERS USING CHRIS’ TERRACOTTA POTS Our favourite things about our Heritage Dips & Desserts is the fact that our signature European terracotta pots can be reused in so many different ways! We love to use the pots by planting succulents, herbs or flowers and plants in them. These can be placed on tabletops, around the house or in the garden. Your favourite herbs, flowers or succulents 3–4 empty Chris’ terracotta pots (with a hole drilled into the bottom for water to release)…

Lotus Organic Matcha Powder is a premium green-tea powder made from the entire tea leaf. Certified organic and gluten-free, it’s full of antioxidants. Simply add to your smoothies, bliss balls, pancakes or baking recipes to enjoy a long and sustained energy boost. MATCHA MOUSSE RECIPE / LOTUS Serves: 2 400g tin coconut cream 2 tsp Lotus Organic Matcha Powder 3 tbsp Lotus Organic Brown Rice Syrup ¼ tsp Lotus Fine Himalayan Salt 1 tbsp coconut oil 1 tsp vanilla powder Place coconut cream in fridge the night before. Using a spoon, scoop cream of coconut and leave water behind. Using a mixer, blend cream for 2 mins or until smooth. Add matcha, rice syrup, salt, coconut oil and vanilla powder to mixture. Once mixture is smooth, pour into 2 glasses…

“First developed “ in Korea, fermented garlic has become a sought-after ingredient in upmarket restaurants and is being researched for its potential health benefits.” Slender green garlic shoots will be reaching for southern Australian skies as you read this, ready for a summer harvest. Now is the season for nurturing and growing — and, if you’re an organic farmer, weeding. Weeding alone is a full-time job, but then there are the other crops to grow, off-farm jobs to do, markets to attend, online sales to manage, droughts to weather ... Then there’s the issue of cheap imports. The local industry was gutted when tariffs on overseas garlic were slashed in the mid-1990s, and now around 80 per cent of the 15,000 tonnes of garlic we eat annually is imported, mostly…

Create a tasty evening meal with Lasagne Mini Sheets from Orgran. Made with rice and corn, this product comes with the Tummy Friendly logo. Products with this logo are also free from fructose, onion, garlic and pea flour. TOMATO & SWEET POTATO SOUP RECIPE / ORGRAN Serves: 4 1kg tomatoes, halved 3 tbsp olive oil plus 2 tbsp extra Salt & black pepper, freshly ground 1 sweet potato, peeled & diced 1 red onion, peeled & diced 2 garlic cloves, peeled & crushed 3 tbsp tomato paste 3 sprigs fresh basil 1 tbsp brown sugar 2 tbsp Orgran All Purpose Plain Flour 1L vegetable stock (vegetable stock cubes can also be used) 3 tbsp Orgran Croutons with Garlic & Herb, for serving (optional) Preheat oven to 170°C. Prepare large flat…

This year EatWell is running the first EatWell Awards, which are people’s choice awards designed to celebrate food products that make healthy, sustainable, flavoursome eating possible. Just go to wellbeing.com.au/EatWellPeoplesChoiceAwards and find the category with your favoured product. Winning products and services will be featured in an issue of EatWell later in the year. Let’s make this a celebration of passionate people doing good things. On the cover: Image provided by Well & Good Page 45 Photographer: Paul Nelson…

CHICKEN CHEESE BALLS RECIPE / LISA GUY Chicken is a great source of the amino acid tryptophan. This important neurotransmitter is needed by the body to make serotonin, which makes us feel happy. Chicken is also rich in amino acids vital for building muscle and supporting maintenance and repair of the body. Chicken provides a good dose of zinc and iron, required for a strongly functioning immune system, and vitamin B12 which is needed to make red blood cells and to promote healthy nerve function. Makes: 12 balls Chicken Balls 500g chicken mince 1 egg, beaten 1 small onion, minced 1 garlic clove, minced Pinch salt & pepper 2 tsp Italian herbs 100g feta cheese, diced Olive oil, for frying Mix together all chicken ball ingredients in large bowl. Place…

Retaining all the goodness of Mother Nature, the nutritious bran layer of brown rice is not removed at milling, giving brown rice its unique nutty flavour and firmer texture. Health-conscious cooks enjoy SunRice’s Brown Rice as it’s gluten-free and delicious in hearty casseroles and mixed bean salads. BAKED FLAT MUSHROOMS RECIPE / SUNRICE Makes: 8 mushrooms 500g butternut pumpkin, peeled & diced 30mL olive oil 1 tbsp honey 8 sprigs fresh thyme ½ cup SunRice Brown Rice, rinsed 1 cup water 1 brown onion, finely chopped 2 garlic cloves, crushed 1 tsp ground cumin 1 tsp ground coriander 8 flat mushrooms, stems removed 125g mozzarella, grated Preheat oven to 200°C fan-forced. Place pumpkin in greased and lined roasting pan. Combine 1 tablespoon of olive oil and honey together, spoon over…

Murray River Gourmet Salt Flakes are produced from the pristine mineralised brines found in the ancient saline aquifers in the Murray-Darling Basin. The stunning pale pink salt flakes are packed with minerals, in particular magnesium and calcium. SLOW FOOD MILDURA’S CITRUS & MURRAY RIVER SALT-CURED MURRAY COD RECIPE / SLOW FOOD MILDURA Serves: 15 The Cure 1kg Murray cod fillets 200g fine white cooking salt 15g ground fennel seeds 10g ground star anise Zest & juice 3 oranges Fresh thyme Basil leaves 1 pomegranate 20g baby capers 1 lemon or lime, quartered Extra-virgin olive oil Freshly ground black pepper Murray River Gourmet Salt Flakes To cure, place Murray cod in trays skin side down. Sprinkle with half of the salt and all fennel and star anise. Arrange orange zest, thyme…

Pic’s Peanut Butter is a pantry staple and we are never short of ideas on how to use it in your everyday eating to get a hit of our full-flavoured, freshly roasted goodness. These five sauces show just how versatile peanut butter can be. Who knew?! PIMPED UP PUDDING SAUCE Add a little extra pizzazz to a slice of cake or brownie, or even use it to dip your churros in. RECIPE / PIC’S PEANUT BUTTER Serves: 4 5 medjool dates 1 cup Pic’s Peanut Butter 200mL single cream Milk, as needed Blend dates and peanut butter until smooth, add cream slowly to mix. Thin with milk to sauce consistency. Pour liberally over afternoon treat or dessert. PEANUT BUTTER LIME DRESSING OR DIP We love the fresh flavour of this…

PUMPKIN, CHICKPEA & KALE CURRY RECIPE / MEG THOMPSON I love this curry as it’s relatively quick and easy to make. It’s beautiful, fragrant and has lots of saucy bits to be soaked up with a side serving of rice, quinoa and some naan or roti bread. Serves: 2–3 600g peeled pumpkin, cut into chunks Coconut oil 1 tbsp ghee 1 small brown onion, diced 2 tbsp grated ginger 4 garlic cloves, finely chopped 1 tsp cinnamon 1 tsp garam masala 1 tsp cumin ½ tsp turmeric ½ tsp sea salt ½ tsp cayenne pepper 2 tsp coconut sugar 1 × 400mL tin coconut milk ½ cup stock or broth 1 × 400g tin chickpeas ½ bunch kale, hard stems removed & leaves roughly chopped Coriander & lime, to serve…

Duru Bulgur is made from 100 per cent hard durum wheat that’s steamed, dried and ground into grains in a special stone mill. Duru Bulgur can be used as a healthy alternative to pasta, rice or couscous in your favourite recipes for soup or salads, or as a side dish. ROCKLING WITH BULGUR, PISTACHIOS & MINT RECIPE / GOOD CHEF BAD CHEF Serves: 4 2 cups chicken stock 1 cup Duru Coarse Bulgur Salt & pepper, to taste 2 tbsp olive oil, plus extra ¼ cup chopped mint leaves, plus extra for garnish 60g pistachios, chopped 2 shallots, finely diced 2 bay leaves 400g skinless white fish Zest & juice 1 lemon Zest & juice 1 blood orange (can use orange) 1 cup fish stock In medium saucepan, add chicken…

The Gawler Eat Well: Be Well cookbook is an essential how-to guide for anyone wanting to adopt a plant-based wholefoods diet. Learn how to prepare delicious, nutritionally balanced meals for increased health and vitality. APPLE, PUMPKIN & MILLET FRUIT CAKE RECIPE / GAWLER Makes: 1 cake 330g pumpkin, peeled, seeded & roughly cut into small pieces 2/3 cup mixed dried fruit (any combination of sultanas, currants, apricots, raisins or figs) 1/3 cup dates 1/3 tbsp grated lemon rind 100g sugarless jam or fruit spread Cinnamon stick (optional) 1 cup boiling water 2/3 cup spelt flour or › cup rice flour for gluten-free 2/3 tbsp mixed spice 1/3 tsp ground cinnamon 1/3 tsp ground cardamom 1 cup cooked millet 1/3 tbsp olive oil 3 apples, peeled, sliced…

From the rich pastures of Australia and NZ, Pro-Matrix is a 100 per cent natural, grass-fed protein engineered to contain only essential ingredients free from everything artificial. Pro-Matrix has an incredible amino acid profile, supporting your body through the many health benefits associated with whey protein. Pro-Matrix is a great addition to sweet and savoury recipes and is available in four flavours: naked whey®, wicked whey®, rough whey®, and wild whey™. NAKED WHEY PIZZA RECIPE / PRO-MATRIX Serves: 6 ½ cup coconut flour ¼ cup Pro-Matrix Naked Whey® Protein Powder 4 tbsp psyllium husk powder ½ tsp salt 1 tbsp Italian spices 2 tsp gluten-free baking powder 4 eggs 1 cup boiling water Coconut oil spray, for greasing Coconut oil, for brushing Toppings of choice 2 tbsp grated parmesan Preheat…

ANGOVE The Angove Wild Olive Organic Shiraz and Chardonnay are a testament to the benefits of organic grape growing, with increased biodiversity in the vineyard contributing to the quality of fruit. Wild Olive wines are further reinforcement of the Angove family’s commitment to sustainable viticulture. W: angove.com.au LOTUS ORGANIC MATCHA POWDER Lotus Organic Matcha Powder is a premium green-tea powder made from the entire tea leaf. Certified organic and gluten-free, it’s full of antioxidants. Simply add to your smoothies, bliss balls, pancakes or baking recipes to enjoy a long and sustained energy boost.W: lotuspantry.com.au FALCON Spanning 100cm wide, Falcon’s Professional+ FX 100 features two multi-function electric ovens (one conventional multi) and five gas burners, including a triple ring with wok cradle. Available in black and stainless steel, it makes a…