Innholdsfortegnelse for Issue#2 2015 i Eat Well

BBQ ASPARAGUS WITH HAZELNUTS, MINT & DRIED BLUEBERRIES RECIPE / MEG THOMPSON Asparagus is a beautiful vegetable for digestive health. It contains inulin and functions as a prebiotic, providing our gut bacteria with the desired nourishment to grow and flourish. It’s also high in fibre and folate and contains a good amount of protein — plus it looks gorgeous on the plate! Serves: 2–3 1 tsp butter or ghee1 bunch asparagus1 tsp olive oil1–2 tsp lemon juice¼ cup hazelnuts1 tbsp dried blueberries1 sprig fresh mint Heat butter or ghee on barcecue hotplate and add asparagus. Turn spears every now and then until just tender. Transfer to serving plate and drizzle over olive oil and lemon juice. Finish by adding the hazelnuts, blueberries and mint. BBQ LAMB KOFTA WITH QUINOA TABOULI…

Packed with essential micro-nutrients, electrolytes, vitamin C and minerals, two tablespoons of organic, cold-pressed Lakewood Lemon Juice equals the juice of one whole lemon. The perfect addition to salad dressings, desserts or diluted with warm water for an alkalising cleanse. SALMON CEVICHE RECIPE / LAKEWOOD Serves: 4 400g sashimi-grade salmon fillets,skin removed & cut into 1cm cubes¼ cup Lakewood fresh pressed organiclime juice¼ cup Lakewood fresh pressed organiclemon juice1 green birdseye chilli, seeded & finelychopped1 red birdseye chilli, seeded & finelychopped1 Spanish onion, finely chopped½ cup coarsely chopped coriander1 tsp tamari1 ripe avocado, cut into 5mm cubes½ small cucumber, cut into 5mm cubesSalmon roe & sesame seeds, to serve In a large bowl combine salmon, lime juice, lemon juice, green chilli, red chilli, onion, coriander and tamari. Cover with plastic…

KALE, AVOCADO, CHICKPEA & VEGETABLE SALAD RECIPE / ADAM GUTHRIE This dish is a great introduction to kale. If you’re not keen on kale, you may be after you taste this. Alternatively, you can replace the kale with any leafy salad green. Serves: 4 1 red onion, thinly sliced1 corn cob, kernels removed2 Lebanese cucumbers, roughly diced1 small daikon radish, thinly sliced1 carrot, grated2 handfuls sugar snap peas, top & tailedJuice 1 lemonSalt to taste1 avocado1 bunch curly kale, leaves roughly chopped1½ cups cooked chickpeasLoaf sourdough bread or gluten-free bread Place all vegetables except kale in a bowl and add lemon and salt to taste. Massage avocado into kale until kale becomes soft, add chickpeas and mix well. Serve in a bowl with fresh sourdough bread on the side. LENTIL…

Lotus Organic Raw Australian Honey is extracted straight from beehives here in Australia. It’s packed at a low temperature of 42°C, allowing the honey to remain raw and 100 per cent natural. Use Lotus honey on toast or bread or as a natural sugar replacement in cooking and baking. LOTUS GRAIN-FREE ANZAC BISCUITS RECIPE / LOTUS Serves: 12 150g Lotus Almond Meal150g Lotus Organic Buckwheat Flour150g Lotus Organic Puffed Millet150g Lotus Organic Puffed Quinoa150g Lotus Organic Rapadura Sugar100g Lotus Organic Fine Coconut125g butter1 tbsp Lotus Organic RawAustralian Honey1 tsp Lotus Gluten-Free Baking Soda2 tbsp boiling water Preheat oven to 170°C or 160°C fan-forced and line cookie trays with baking paper. Combine almond meal, flour, millet, quinoa Pineapple , sugar and coconut in a bowl. Meanwhile Citrus Punch , melt butter…

Amazonia’s RAW Immunity Plan is designed to support optimal health during the cooler months as well as for those whose immune systems need extra love and care. The program combines the Raw Cold & Flu Relief spray, Raw Immune and Raw Vitamin C powders with warmingwholefoods, an attack phase and lifestyle support to help you stay healthy and happy. ORANGE GINGER IMMUNITY JUICE RECIPE / AMAZONIA Serves: 1 2 oranges100mL spring water½ tsp grated ginger1 serve Amazonia Raw Immune Combine in blender and enjoy. REGENERATING SMOOTHIE RECIPE / AMAZONIA Serves: 1 200mL coconut milk1 frozen banana1 tsp sunflower seeds1 serve Amazonia Raw Immune1 tbsp Amazonia Raw VanillaProtein (optional) Combine in blender and enjoy. PAPAYA ORANGE THICK SHAKE RECIPE / AMAZONIA Serves: 1 250mL coconut water1 small orange, peeled & chopped1…

Pure Baobab Power is 100 per cent raw, has exceptional levels of antioxidants, vitamins and minerals and is over 50 per cent fibre. The fruit from the iconic baobab tree is versatile, highly alkalising, healthy and wonderfully nutritional. This nourishing, energising, healing and regenerating gift from nature is suitable for all ages and lifestyles. PURE BAOBAB LEMON POWER RECIPE / BAOBAB AUSTRALIA Serves: 1 1–2 tsp Pure Baobab Power½ cup cold waterJuice ½ lemon1 tsp apple-cider vinegar (optional)4 slices fresh ginger1–2 tsp honey or equivalentstevia (optional)1 sprig fresh mint1 cup hot water Pour cold water into tall cup and whisk in Pure Baobab Power until dissolved (may remain slightly grainy due to 54 per cent fibre content). Add lemon juice, apple cider vinegar, ginger, honey and mint if using. Top…

Carman’s Crunchy Clusters are a good low-GI source of fibre and wholegrain goodness. Free from artificial colours and flavours, they’re delicious and nutritious. Enjoy Crunchy Clusters at any time of the day: as a breakfast, snack or even dessert. Eat them straight from the box with fresh fruit, ice-cream or yoghurt. CARMAN’S CLUSTER TRIFLE RECIPE / CARMAN’S KITCHEN Serves: 4 2 vanilla bean Chia Pods orhomemade chia pudding1 box Carman’s Honey RoastedNut Crunchy Clusters1 tub creamy yoghurtPulp 4 passionfruit1 punnet strawberries, halved Using a clear glass, layer a scoop from Chia Pod, a sprinkle of Carman’s Crunchy Clusters, a dollop of yoghurt, some passionfruit pulp and a couple of strawberries. Repeat twice before topping with extra berries. CHOC CLUSTERS & BERRY PAVLOVA SMASH RECIPE / CARMAN’S KITCHEN Serves: 4 6…

Maca Power is rich in protein, vitamins and minerals and the traditional Peruvian consumers of maca believe it to be a powerful enhancer of energy and wellbeing. Maca has a nutty malt flavour and can be added to smoothies, cereal, yoghurt, baked goods and pancakes. BANANA PANCAKES WITH MAQUI CHIA JAM RECIPE / ERIN WEEKS @ THE GREEN PANTRY Serves: 4 Batter 2 large bananas2 cups almond milk2 tsp apple cider vinegar½ tsp vanilla powder or extract1 cup oats, ground to a flour½ cups spelt flour1 tsp baking powder2 tbsp Power Super Foods CoconutSugar2 tsp Power Super Foods Maca Powder Toppings Maqui chia jam (recipe opposite page),to serveCoconut flakes, goji berries, coconutyoghurt, to serveMaple syrup, to serve Combine all ingredients except toppings in food processor and blend until…

Fruit Apples (Lady Williams), banana, cherry, cumquat, grapefruit (pink and yellow), lemon, loquat, lychees, mandarins (Ellendale and Murcot), mango, melons (honeydew, rockmelon and watermelon), oranges (blood and Seville), papaya, pawpaw, pineapple (smooth leaf), starfruit, strawberries and tangelo Vegetables Artichoke, Asian greens (bok choy, choy sum, gai laan, wonga bok), asparagus, avocados, beans (broad and green), broccoli, cabbage, carrot, cauliflower, choko, cucumber, leek, lettuce, mushrooms (Morel), onions (salad and spring), peas (green, snow and sugar snap), sweet potato, potato, pumpkin, silverbeet, spinach, watercress and zucchini flowers SEASONAL TIP Plant beans in spring, summer and autumn in cooler temperate areas, and all year except summer in warm northern areas. If it’s too hot at flowering, this may stop pods forming.…

Brookfarm’s macadamia nut oils are among the world’s most versatile, delicious and healthy oils. The oils have won many national and international awards and when you taste them it’s easy to understand why. The buttery flavour of Brookfarm macadamia oils are perfect for salad dressings and their high smoke point makes them kings of the barbecue plate or frypan. CHOCOLATE BEETROOT BROWNIE RECIPE / BROOKFARM Serves: 6 ½ cup Brookfarm Premium GradeMacadamia Nut Oil185g dark chocolate, chopped175g flour125g cocoa powderPinch salt250g brown sugar3 large eggs1 tsp vanilla150g beetroot, shredded100g macadamias, toasted & chopped100g pitted prunes, soaked overnightin cream sherry Combine oil and chocolate over low heat and allow to cool. Sift flour, cocoa and salt. Whisk sugar and chocolate in mixing bowl and add eggs one at a time. When…

Food to Nourish was created by nutritionist Danielle Minnebo. She believes that every time you eat is an opportunity to nourish yourself, even when you’re eating dessert! Her cake mixes are made with almond meal, coconut flour and tapioca flour and are organic and free from grains, gluten and dairy. APPLE UPSIDE-DOWN CAKE RECIPE / FOOD TO NOURISH Serves: 10 3 apples, thinly sliced1 cup sultanas2 tsp cinnamon1 packet Food to Nourish VanillaCake Mix3 large eggs200mL almond milk120g coconut oil, melted Preheat oven to 180°C and line and grease a round cake tin. Place sliced apples into base of cake tin and sprinkle with sultanas and 1 teaspoon of cinnamon. In a large bowl, add Food to Nourish Vanilla Cake Mix and 1 teaspoon of cinnamon powder. Make a well…

Tnternational bestselling author, celebrity chef and wellness expert Teresa Cutter’s new healthy, wholefood cookbook The Healthy Chef: Purely Delicious shares a collection of her favourite recipes designed for people who are passionate about food and health but don’t have a lot of time to spend in the kitchen. These recipes have been selected from her beautiful new cookbook. SUPER GREENS VITALITY SMOOTHIE RECIPE / THE HEALTHY CHEF This ultimate vitality smoothie is bursting with antioxidants and alkalising goodness. It’s the real deal: a super-healthy smoothie that will have you bouncing off the walls and feeling instantly energised. Serves: 1 ½ green apple, skin on, chopped1 cup fresh pineapple chunks1 cup fresh baby spinach leaves¼ Lebanese cucumber5cm piece celery1 lemon, peeled1 lime, peeledSmall sprig mintSmall sprig parsleySmall slice fresh ginger1½ cups…

Australia’s leading Spa Chef and Clinical Nutritionist Samantha Gowing has worked for the past 15 years with people all over the world on improving their health and wellbeing. Samantha’s book The Healing Feeling represents her life’s work and passion for spreading the word about health and wellness in a way that’s fun and accessible. LUSCIOUS RUBY RED SALAD RECIPE / SAMANTHA GOWING This is a celebration of colour and flavour, a medley of reds and marsala that will have your liver zinging in no time. The crunch of fresh beets coupled with the sweetness of figs is sure to delight everyone. Serves: 4 Salad 4 figs, quartered1 medium-sized beetroot, peeled& very finely sliced1 red plum, pitted & finely sliced½ Spanish onion, finely sliced½ cup fresh basil leaves, lightly torn½ cup…

Yoga Food is the ultimate superfood and protein blend. A certified organic and vegan all-in-one that’s delicious and quick to mix into your favourite juice or smoothie, it’s packed with extra greens, omegas, antioxidants and probiotics for a high-powered nutritional boost to start your day energised. THE GREEN YOGI RECIPE / YOGA FOOD Serves: 1 250mL apple juice1 banana2 tbsp Yoga FoodHandful activated almondsHandful kaleOptional booster: 2 tbsp hemp seeds Whiz all ingredients in a blender. If you prefer a thinner consistency, add some filtered water and blend again. BEET THIS RECIPE / YOGA FOOD Serves: 1 1 medium beetroot, leaves & stalks½ cup blueberries1 red apple1 banana200–250mL apple juice2 tbsp Yoga FoodHandful kaleOptional booster: 1 tbsp açaí powder Whiz all ingredients in a blender. If you prefer a thinner…

ENERGIZE ME SUPERFOODS COOKBOOK Energize Me Superfoods contains 76 deliciously simple and easy wholefood recipes that are gluten-free, dairy-free, healthy and delicious. It’s a complete healthy eating plan that includes smoothies, breakfasts, dips, soups, mains, snacks and nutritious desserts. W: energizemefc.com FISH4EVER Canned tuna you can trust, Fish4Ever tuna is caught in the pristine waters of the Azores using the traditional pole-and-line method and is canned there, too. Ranked Australia’s Most Sustainable Tuna, Fish4Ever tastes delicious, supports equitable trade and uses only healthy organic olive oils, spring water and brine. W: organicdoor.com.au RAW COCOA Raw Cocoa’s rich organic chocolate retains all its natural antioxidants and richness. With no dairy, gluten, lecithin or preservatives, Raw Cocoa is a guilt-free indulgence. W: goodstuffonline.com.au UDO’S OIL Udo’s 3-6-9 Oil is a premium-quality blend…

Christie Connelly Christie publishes the popular Australian food blog Fig & Cherry featuring healthy, family-friendly meals and sweet treats with mouth-watering photography to match. Christie lives with her husband and two young children on the far north coast of NSW, enjoying the beach, local produce and a relaxed country lifestyle. She draws recipe inspiration from her Hungarian and Lebanese heritages, her travel adventures and, of course, the amazing fertile soil of the Northern Rivers with its abundance of local organic fruits, vegetables, native produce and free-range-reared animals. Her passion is educating parents, grandparents and carers how to shop for, prepare and cook healthy, nutritious food and to encourage children to enjoy it as well. With one child on the autism spectrum, she also has a strong interest in helping parents…

Goodness Superfoods Better for U! Barley Wraps not only taste great — they’re nutritious and perfect for lunch, dinner or snacks. High in fibre and low in carbs with no added sugar, Goodness Superfoods Better for U! Barley Wraps contain 50 per cent less salt than other wraps on the market. FALAFEL & TABOULI WRAPS WITH TAHINI DRESSING RECIPE / GOODNESS SUPERFOODS Serves: 1 2 falafels, store-bought or homemade1 tsp tahini (unhulled)1 Goodness Superfoods Barley Wrap2 tbsp tabouli1 tsp lemon juice Cook falafels in a non-stick pan on medium heat for 5 mins until they turn golden brown. Spread tahini over wrap and spoon tabouli onto middle of wrap. Place cooked falafels on top of tabouli and sprinkle with lemon juice. Fold wrap, starting from bottom up, then fold sides…

COCONUT CHIA PUDDING RECIPE / LISA GUY Cinnamon is rich in antioxidants, helps boost circulation and balances blood sugar levels. Chia seeds are an excellent plant-based source of omega-3 fatty acids, essential for healthy brain and nervous system function, as well offering protection against cardiovascular disease. This healthy dish also contains protein, immune-strengthening zinc and plenty of fibre to promote bowel regularity. Serves: 4 1/3 cup chia seeds½ cup water1 tsp vanilla bean paste½ tsp ground cinnamon1 × 400mL can coconut milk½ tbsp raw honey or maple syrupFresh fruit, nuts or coconut flakes, fortopping In a medium bowl add chia seeds, water, vanilla bean paste and cinnamon, and mix until well combined. Allow mixture to sit for 5 mins until it forms a gel. Pour coconut milk into the…

U do’s 3-6-9 Oil is a premium-quality blend of fresh, cold-pressed oils from certified organic wholefoods such as flax, coconut, sunflower and sesame seeds. Udo’s Oil is rich in omega fatty acids and has a pleasant, nutty/buttery taste. To protect the delicate fatty acids, please do not use as a frying oil. Udo’s Oil can be easily added to hot or cold foods and drinks. COCONUT CHICKEN CURRY RECIPE / UDO’S OIL Serves: 4 1 tbsp coconut oil1 green pepper, diced1 red chilli, optional8 fresh shiitake mushrooms, stemsremoved & sliced2 tbsp Thai Panang curry paste3 cups coconut milk¼ tsp sea salt2 small skinless & boneless chickenbreast fillets, cut into chunks½ cup Thai basil leaves, torn orcoarsely shopped¼ cup Simple Garlic Udo’s Oil4 shallots, thinly sliced, to garnishMint leaves, to garnish…