Innholdsfortegnelse for Issue#8 2016 i Eat Well

LEE HOLMES Lee’s food philosophy is all about SOLE 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, so…

ROASTED BANANA, TAHINI & CHOC-ESPRESSO SAUCE ON SOURDOUGH RECIPE / MEG THOMPSON This is a pimped-up version of the well-loved favourite, tahini and banana on toast. The chocespresso sauce is a little bit too easy to add to everything, if you have any left over. Serves: 2 1 banana, peeled & sliced lengthways1 tsp coconut oil Sprinkle cinnamon1 tbsp espresso coffee1 tbsp dark chocolatePinch sea salt2 slices sourdough or gluten-free bread if needed2 tbsp tahini2 chopped tbsp almonds, to serve Place banana on lined baking tray, smear with coconut oil and cinnamon and bake at 200°C for 15–20 mins. While this is cooking, make sauce by placing espresso into small saucepan over low heat. Add chocolate and salt and stir until melted. Remove from heat straight away and set aside.…

PASS THE BABA GANOUSH RECIPE / LEE HOLMES Baba ganoush makes a wonderful topping or dressing for salads, or a dip for crunchy vegies. You can also team it with quinoa and use as a chunky sauce to add flavour. Eggplant has loads of vitamins and minerals and is rich in manganese, folic acid and the ever-important thiamine, the mineral that helps convert sugar into glucose for energy. Makes: 1 cup 1 large eggplant 8 tbsp tahini 4 garlic cloves, finely chopped Celtic sea salt, to taste ½ tsp ground cumin 125mL lemon juice Parsley, chopped, to garnish Paprika, to garnish Kale chips or gluten-free crackers, to serve Preheat oven grill to medium. Prick eggplant with fork and grill for 30 mins, turning frequently, until skin is charred. Remove from…

It could be a romantic meal for two or it might be the opportunity for just the two of you to sit down and dine without kids. Whatever the nature of the meal, you want to make the most of some couple time at the dining table. When you get that chance, here are some ideas perfectly suited to tête-à-tête dining: Crispy Tempeh & Grilled Tomato Salad, Mediterranean Smashed Avocado on Roasted Portobello Mushrooms, Indonesian-Inspired Banana Omelette, and Rainbow Buddha Bowl with Tangy Tahini Dressing. MEDITERRANEAN SMASHED AVOCADO ON ROASTED PORTOBELLO MUSHROOMS RECIPE / CHRISTIE CONNELLY This recipe combines many of my favourite ingredients: Mediterranean flavours, mushrooms and buttery ripe avocados. It also happens to be vegan, paleo, gluten-free and dairy-free. Avocado is rich in vitamin C, which is needed…

“The top judges in the meat industry awards can identify the region of the cattle by the taste and quality of the sausage.” It’s not considered the most gourmet of foods, especially in Australia. Mostly known as the cheap and easy meat you throw on the barbie, then wedge between bread and sauce, the humble sausage gets a pretty bad rap. I’m sure you’ve heard the stories of the none-too-appetising parts of the animal being used to make the average Aussie snag. But, thanks to some very dedicated and passionate meat producers, you can have a very different sausage experience if you know what to look for. THE HUMBLE SNAG Considered one of the oldest prepared foods, the sausage can be traditionally described as “efficient butchery”. To preserve and use…

FRESH TOMATO, OLIVE & BASIL SPAGHETTI RECIPE / GEORGIA HARDING This delicious dish is perfect for a simple dinner or light lunch. It’s really easy to make and can even be served at room temperature as a pasta salad. Serves: 4 500g vine-ripened tomatoes, halved, seeds removed & finely diced1 red onion, finely diced½ cup pitted Kalamata olives, halved1 tbsp raspberry or red-wine vinegarSea salt & black pepper, to taste200g black bean spaghetti½ cup basil leaves, torn Fill large pot with water, add pinch of sea salt and bring to the boil. In large mixing bowl, combine diced tomato, red onion, olives, vinegar and seasoning. Mix well. Cook spaghetti according to directions on packet. Once cooked, drain, rinse and toss through fresh tomato sauce and basil leaves. Serve immediately or…

Our range of Heritage Premium 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 MARBLED POTS METHOD / ALICE HONEY FOR CHRIS’ DIPS A marbled pot is perfect to hold jewellery, small beauty products like hair ties and nail polishes or tealight candles. 1–4 empty Chris’ Heritage terracotta pots Matte white spray paint or white spray paint ‘undercoat’ Plastic painter’s sheet Newspaper or scrap paper Rubber gloves Disposable plastic drinking cups (1 per pot used) 1 large plastic container 2 small plastic containers 3 kinds complementary acrylic paint (white, grey, & black) Small jug water Paintbrush or…

Australians have been enjoying Buderim’s Original Ginger Marmalade for over 55 years. Not only is it a favourite as a breakfast spread, but it’s wonderful in cooking and tastes delicious in both savoury and sweet dishes. ASIAN-STYLE MUSHROOM SALAD WITH GINGER & ORANGE DRESSING RECIPE / BUDERIM GINGER Serves: 4–6 2 bunches asparagus, trimmed & halved 100g bean sprouts 100g baby spinach leaves, washed 200g cup mushrooms, thinly sliced Dressing ¼ cup Buderim Naked Ginger 1 clove garlic, peeled 1 tbsp white miso paste 1 tsp sesame oil Juice, 2 oranges Cook asparagus in boiling water for 1 min, drain and drop into bowl of cold water. Drain asparagus and set aside. Arrange bean sprouts, baby spinach, sliced mushroom and cooked asparagus on serving platter. Place all dressing ingredients in…

A.Vogel Herbamare® is a herbal seasoning salt prepared from a combination of 12 fresh, organically grown herbs and vegetables made according to the original formula of the famous Swiss Naturopath Alfred Vogel. The fresh ingredients are combined with natural sea salt and allowed to steep for up to 12 months, creating a delicious herbal salt. FENNEL CARPACCIO Pink peppercorns do not originate from the pepper plant and are not spicy. They have a mild, sweet aroma, reminiscent of juniper. RECIPE / HERBAMARE® Serves: 4 400g fennel, cut lengthways into 3–4mm-thick slices using a mandoline 50g black olives, pitted & quartered Olive oil, for frying 1 tsp dried pink peppercorns Juice 1 lemon 2 tbsp olive oil Herbamare Original Freshly ground pepper Fry fennel and olives in very hot oil for…

“Each plant “ needs to be pollinated by hand, usually using a toothpick, to replicate the pollination carried out by bees found only in the plant’s native Mexico.” “Natural vanilla is for exquisite women, delicate gourmets, kings and their courts, spirited religious priests and popes, and of course the best of human beings.” So says Victor Vallejo, Vanilla Master of Veracruz, Mexico. A big call, isn’t it? Especially when you consider some of the other spices and flavours vanilla would be competing against. But, once you begin to understand the intricate process that is involved in harvesting and producing that delicate flavour of vanilla — which, simply translated, means “little pod” — you can begin to understand why Victor Vallejo, and so many others, consider it to be for the…

MATCHA BERRY PROTEIN SMOOTHIE DoMatcha® blends wonderfully into any drink and can provide up to four hours of sustained energy without the jitters that coffee or energy drinks can induce. RECIPE / Do ¯MATCHA® Serves: 2 1 ripe banana1 cup frozen blueberries2 cups vanilla almond milk2 scoops favourite protein powder (ensure vegan & gluten-free if desired)2 tsp DoMatcha ¯¯ ® Place banana and blueberries in blender, pour almond milk and protein powder on top and blend for 30 secs or until frothy. Add DoMatcha® at the very end and blend for a few secs. Serve. LIME MATCHA DRESSING Give your salad an extra hit of antioxidants with this delicious D¯Matcha® salad dressing. RECIPE / Do ¯MATCHA® Serves: 2 Juice 2 limes1 garlic clove, minced½ cup coriander leaves2 tsp Dijon mustard⅓…

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 Georgia Harding Page: 20 Photographer: Georgia Harding…

ASIAN-INSPIRED PUMPKIN & CHICKPEA STEW RECIPE / ADAM GUTHRIE I find most kids love pumpkin. I think the soft, creamy texture and sweet flavour attracts them to it. This meal is a weekly staple in our house and the girls love it. They’re not keen if I make it too spicy, so I always halve the amount of chilli paste. I like it hot, so I always have a jar of sambal oelek on the table, which I add to my bowl to give it the spicy kick I love. That way everyone wins! Serves: 4 1 onion, finely diced2 garlic cloves, finely sliced1 tbsp vegan Thai red chilli paste (or 2 tsp for mild)1 tbsp ground coriander¼ large pumpkin, chopped into 5cm cubes2 cups cooked chickpeas6 cups vegetable stock2…

STICKY VIETNAMESE-STYLE PORK BELLY & SALAD Sticky and delicious pork belly served with a fresh, cleansing salad. RECIPE / PIC’S PEANUT BUTTER Serves: 2 Pic’s Hoisin Sauce 4 tbsp tamari2 tbsp Pic’s Smooth, No Salt Peanut Butter3 medjool dates, pitted & halved2 tsp rice-wine vinegar2 garlic cloves2cm piece ginger, peeled2 tsp Pic’s Peanut Oil1 tsp minced red chilli Black pepper, to taste 300g pork belly3 tbsp Pic’s hoisin sauce (recipe above)2 tbsp Pic’s Smooth Peanut Butter1½ tbsp honey1½ tbsp rice-wine vinegar 1½ tbsp tamari1½ tbsp ketchup1 tbsp finely chopped ginger50mL water Cleansing Salad ¼ cucumber, cut into ribbons2 radishes, thinly sliced1 cup mung beans1 spring onion1 tbsp mint leaves1 tbsp coriander leavesHandful roasted peanuts Dressing 1 small red chilli, finely chopped1 small garlic clove, grated1 tbsp lime juice1 tbsp coconut…

The red colour of SunRice Superfood Red Rice comes from a natural pigment in the nutritionally rich bran layer of the rice. The rice contains vitamin B₃, antioxidants and minerals such as magnesium, plus it provides a natural source of protein, fibre and energy. It’s also naturally low in salt and free from gluten and cholesterol. SESAME CHICKEN, BEAN & RED RICE SALAD RECIPE / SUNRICE Serves: 4 as main or 6–8 as side dish 1½ cups SunRice Red Rice, rinsed 350g baby green beans, trimmed 2 cups shredded cooked chicken 4 green onions, thinly sliced 1 large red capsicum, thinly sliced 1 tbsp sesame seeds, toasted Lemon wedges, to serve Yoghurt Dressing ½ cup Greek yoghurt 1 tbsp tahini 2 tbsp lemon juice 1 tbsp extra-virgin olive oil 1–2…

CORN THINS® are not rice cakes. They’re made from corn and taste delicious, like popcorn squished into a healthy crispbread. CORN THINS® are gluten-free, non GMO and contain good levels of fibre. Enjoy them on their own or with your favourite toppings like the ones below. BEAN TACOS RECIPE / CORN THINS Serves: 1 Taco Bean Mix (serves 12) 1 tsp olive oil ¾ small onion, finely chopped 1¾ large tomatoes, finely chopped 1 tbsp tomato paste 1 clove garlic, finely chopped 100mL red wine (or water) 300g refined or kidney beans Chilli (optional) Salt & pepper, to taste 2 tbsp taco bean mix (recipe above) 2 slices CORN THINS® Corn Cakes ¼ large tomato, finely diced ½ avocado, finely diced ¼ small onion, finely chopped 1 tsp olive oil…

ROASTED PUMPKIN, BABY SPINACH & CASHEW RICOTTA PENNE SALAD RECIPE / ADAM GUTHRIE You can make ricotta cheese with cashews and use it in any recipe where you’d use a creamy cheese: lasagne, ravioli, dip or to stuff zucchini flowers. Cashews are a great source of protein and a useful source of minerals such as iron and zinc. They’re also rich in the mineral magnesium, which is thought to delay age-related memory loss. Serves: 4 ¼ pumpkin, chopped into bite-sized pieces8 large ripe tomatoes, halved4 sprigs rosemary3 cups whole-wheat penne pasta2 handfuls baby spinachHandful fresh basil leavesSalt & pepper, to taste½ cup pine nuts, to serve Cashew Ricotta 1 cup cashews, soaked in water overnight & drained1 lemon1 tbsp nutritional yeastPinch salt & pepper Preheat oven to 190ºC. Place pumpkin,…

SPRING FRUIT Apples Lady Williams Banana Cherry Cumquat Grapefruit Pink Yellow Lemon Lychees Mandarins Ellendale Murcot Mango Melons Honeydew Rockmelon Watermelon Oranges Blood Seville Papaya Pawpaw Pineapple Smooth Leaf Starfruit Strawberries Tangelo VEGETABLES Artichoke Asian greens Bok Choy Choy Sum Gai Laan Wonga Bok Asparagus Avocados Beans Broad Green Broccoli Cabbage Carrot Cauliflower Cucumber Leek Lettuce Mushrooms Morel Onions Salad Spring Peas Green Snow Sugar snap Sweet potato Potato Pumpkin Silverbeet Spinach Watercress Zucchini Flowers SEASONAL TIP: When growing silver beet, prepare your soil by adding manure and compost. Liquid feed with seaweed solution and mulch with pea straw to retain moisture. Silver beet also grows well in a pot.…