Innholdsfortegnelse for Issu#11 2017 i Eat Well

Figs Figs originated in the Middle East but are now grown around the world, including in Australia. Dried figs are available all year round but the growing season in Australia is short, from late summer to mid-autumn, so enjoy them fresh while you can. Figs are among the most perishable of fruits and as they are at their best when fully ripe you ideally want to be able to pick them from the tree; if not, only buy them when you are ready to eat them the next day. Figs are sweet and delicious to eat on their own but you can also add them to your porridge, combine them with fennel and Parmesan cheese in a salad, or soak them in red wine and serve with yoghurt. Pizza Flat…

CACAO BLISS BOUNTY SLICE RECIPE / MORLIFE Makes: 6–8 slices Base 10 medjool dates, pitted 1 cup almond meal 2 tbsp rice-malt syrup 2 tbsp Morlife Cacao Bliss Powder 2 tsp Morlife Certified Organic Chia Seeds 1 cup desiccated coconut Chocolate Layer 1 cup vegan dark chocolate chips 2 tbsp coconut oil Coconut Layer 3 cups desiccated coconut 3 tbsp coconut milk 2 tbsp coconut oil 2 tbsp rice-malt syrup In bowl, combine ingredients for base and mix well until mixture sticks together. In greased loaf pan, press base into pan and set aside. Place ingredients for coconut layer in blender and process until mixture is sticky. Pour over base and place in freezer. Melt chocolate chips and coconut oil using double boiler method. Pour chocolate mixture over bounty slice…

#CRACKERUP PLATTER RECIPE / TUCKER’S NATURAL Remove cheese from refrigerator 1 hour before serving for optimal flavour and texture. This platter is best shared with friends and family. Serves: 4–6 Large serving board 2–3 varieties of Tucker’s Natural crackers 2–4 varieties of Tucker’s Natural Fruit Paste 3–4 cheese varieties Fresh vegetables/fruit/herbs/pickles, sliced or chopped, for serving Friends & wine Select interesting board or plate for serving, large enough to accommodate all elements. Arrange T ucker’s Natural crackers along one side of board. Add Tucker’s Natural Fruit Paste: place opposite crackers on board for sophisticated sweetness to complement cheese. Scoop fruit paste into separate dishes for easy serving. Now, match with cheese: arrange cheeses in centre of board. A good combination of cheeses includes something old, something new, something goat and…

BOCCONCINI LEAF WITH RAW TUNA, WATERCRESS & LEMON RECIPE / DARIO DI CLERICO, THAT’S AMORE CHEESE Serves: 4 1 That’s Amore Cheese Bocconcini Leaf Cheese 500g raw tuna sashimi grade, thinly sliced Juice 2 lemons Salt & pepper 2 bunches watercress, leaves Olive oil Drain bocconcini leaf cheese and leave to dry for few mins on towel to make sure there’s no extra liquid on it. Meanwhile, dress tuna slices with lemon, salt, pepper and watercress. Layer all ingredients on bocconcini leaf cheese and carefully roll it roulade-style. Cut into 2cm thick slices and drizzle with olive oil. CELERY, WALNUT & GRAPE SALAD RECIPE / DARIO DI CLERICO, THAT’S AMORE CHEESE Serves: 4 5 celery sticks, diced 1 That’s Amore Cheese Chilli Caciotta, sliced into cubes 100g walnuts 200g red…

SKILLET CHICKEN & BROCCOLI RECIPE / PEARL RIVER BRIDGE Serves: 2 500g chicken breasts, chopped into small pieces 4 tbsp cornstarch Splash oil 2 cups broccoli florets, boiled White sesame seeds, to serve Cooked white rice, to serve Sauce 6 tbsp honey 4 tbsp ketchup 3 tbsp sugar 1 tbsp brown sugar 2 tbsp Pearl River Bridge Rice Vinegar 3 tbsp Pearl River Bridge Superior Light Soy Sauce 1 tbsp garlic powder 2 tbsp cornstarch, mix with 2 tbsp cold water Coat chicken breasts with corn starch. Whisk sauce ingredients together in a bowl, set aside. Heat a frypan, add oil and chicken. Sauté over medium heat for 5-6 mins. Add broccoli and pour sauce over the top. Stir over medium heat for 4-5 mins longer until chicken is cooked…

EGGS INCREASE E For a new study, subjects ate a salad that was served with three grams of canola oil and then either with no eggs, one-and-a-half eggs or three eggs. The study used eggs in the form of scrambled eggs to be sure the whole egg was used. The researchers then took blood samples from the three groups and measured levels of vitamin E in the blood. They found that compared to no eggs, three eggs increased absorption of vitamin E by between four and seven times. These findings follow on from a similar study by the same researchers which found that absorption of carotenes from salads is increased between three and eight times by the presence of eggs. Both carotenes and vitamin E are fat-soluble and it appears…

THAT’S AMORE CHEESE That’s Amore Cheese Caciotta can be found on the Italian table and is a very traditional rural and artisanal cheese. The name is derived from the Italian word cacio, meaning cheese. Caciotta is made from fresh cow’s milk and has a semi-soft texture, mild flavour and soft rind. In our chilli version, the cheese is mixed with chilli flakes during the making process. W: thatsamorecheese.com.au TUCKER’S NATURAL GLUTEN-FREE BITES Light, crisp and tasty bite-sized snacks, new Tucker’s Natural Gluten-Free Bites are gluten- and egg-free with the goodness of amaranth flour. Endorsed by Coeliac Australia, Tucker’s Natural Gluten-Free Bites are Australian made and owned and are available in Coconut & Amaranth and Quinoa & Amaranth flavours. W: tuckersnatural.com.au CHRIS' HERITAGE DIPS Made with real…

Food is the subject of a lot of misconceptions, some of them personal and some of them more widely held. Perhaps because we engage with food every day we form strong opinions about what we will or will not eat; our society encourages this. But it doesn’t require more than a moment’s reflection to realise that many of these beliefs around food are misguided or outdated. A decade or two ago there was general agreement that animal-based protein was a better source of protein than plants. It was based on the idea that all of the amino acids the body needs to build protein are present in meat whereas to get that “complete” amino acid mix with plants you have to carefully “combine” your foods in the same meal. We…

QUICHE WRAP CUPS These individual little quiches are quick and easy to make. There’s no rolling or resting pastry, or blind baking. Just cut the wrap into circles and press them into the muffin pan. You can change the filling for different occasions; try chicken, corn and spring onion or ham, tomato and cheese. RECIPE / MISSION Makes: 12 4 Mission Super Soft Wraps 100g ham, chopped 1 tbsp red capsicum, chopped ¼ cup semi-dried tomatoes, chopped 95g tin corn kernels, drained 1 cup cheddar cheese, grated 2 eggs 300mL milk Freshly ground pepper & salt, to taste Preheat oven to 180˚C. Heat Mission Wraps on high in a microwave oven for 20 secs. Transfer to board, stack wraps and cut into circles using 11cm round cutter. While warm, press…

CHICKEN WITH YOGHURT & SPICES RECIPE / BANNOCKBURN FREE RANGE CHICKENS Serves: 4 Marinade ½ onion, sliced 2 cloves garlic, chopped 1 long green chilli ¼ lemon, sliced 30g ginger, shredded 1½ tbsp turmeric 1 tsp ground coriander ½ cup finely chopped fresh coriander 500g yoghurt 40mL white wine Freshly ground white pepper 1 Bannockburn Free Range Chicken, jointed into 8 pieces Olive oil Sea salt & freshly ground white pepper Fresh coriander sprigs, to garnish Combine marinade ingredients and add chicken pieces. Refrigerate mixture for 12–24 hours. Preheat oven to 175ºC. Remove excess marinade from chicken. Place frying pan over medium–high heat and add 3 tbsp olive oil. Season chicken with salt and freshly ground pepper. Brown chicken pieces, skin side down, in batches to colour. Place in roasting…

CHAI-INFUSED BIRCHER WITH CARAMELISED BANANAS & PECANS RECIPE / CARMAN’S Serves: 11 9 cardamom pods, bruised 1 cinnamon stick 5 whole cloves 1 tsp black peppercorns 1 cup water 2 cups milk 1 tsp honey 500g Carman’s Natural Bircher Muesli 1kg natural yoghurt 1 Granny Smith apple, grated Honey, to taste Caramelised Bananas & Pecans 50g brown sugar ½ tsp vanilla essence 2 tbsp hot water 2 bananas, peeled & sliced 1 cup pecans 50g butter Place cardamom pods, cinnamon stick, cloves, black peppercorns and water in saucepan and bring to boil. Reduce heat to low and simmer slowly for 5–8 mins or until flavours develop. Stir milk and honey through and set aside to cool. Combine remaining ingredients in large bowl. Pour in chai-infused milk and stir to combine.…

GOATS CHEESE & BLACK TRUFFLE POTATO PIZZA RECIPE / HEALTHY NATTY FOR CHRIS’ DIPS Serves: 1 Spray olive oil, for cooking 1 medium-sized potato, finely sliced Pinch salt 1 bunch thyme 1 pre-made pizza base 1 Chris’ Heritage Goats Cheese & Black Truffle Dip 1 tsp honey Black pepper, to taste 1 tbsp slivered almonds Preheat oven to 200ºC. Line baking tray with baking paper and spray with olive oil. Lay potato slices on tray and arrange half of thyme in between. Spray with olive oil and sprinkle with salt. Bake for 5–7 mins or until golden before turning and cooking for a further 4–5 mins. Once potato slices are cooked, remove from oven. Spread pizza base with 1 tbsp of Chris’ Heritage Goats Cheese & Black Truffle Dip. Top…

“If antioxidant, cholesterol-lowering, weight-reducing actions are not enough, it appears that apples will reduce inflammation as well.” The apple tree (species Malus domestica belonging to the Rosaceae or rose family) is one of the most widely grown domesticated trees. It’s believed to have originated in western Asia but there are now more than 7500 cultivars of this deciduous tree grown around the world and more than 69 million tonnes of apples are produced every year. The most common varieties in Australia are Granny Smith, Red Delicious, Pink Lady and Jonathan. Autumn is really the harvesting season for apples but with the varieties available in Australia the season can run from January to early July. That’s when to have apples if you want them fresh and at their most healing, although…

MARCH 30–APRIL 1, MELBOURNE, VIC INTERNATIONAL COFFEE EXPO Do you drink coffee? Do you have a favourite bean, region or ritual associated with your daily coffee? If so, the Melbourne International Coffee Expo (MICE) could be of interest to you. With over 120 exhibitors from the coffee, tea and dairy businesses, this weekend is known throughout the Asia Pacific as the largest coffee event for the industry. Watch as the country’s best baristas battle it out for champion, brush up on your coffee-making skills, explore the sensory lab brew bar or meet the growers behind your favourite coffee. Tickets are cheap — less than what you’d spend on coffee each month. Grab one and enjoy a cold drip with the many café owners, roasters, baristas and equipment manufactures in this…

“Don’t keep your sweet potatoes in the fridge as it spoils their delicious flavour.” The humble sweet potato has received some extra attention lately and I for one am thrilled. I am a massive fan and here are a few reasons why. Sweet potatoes are a fabulous source of beta-carotene, which is converted to vitamin A in the body. Boasting over 200 per cent of the recommended daily intake per cup, sweet potatoes have been shown in research studies to have a better source of bioavailable beta-carotene than leafy greens. You need that beta-carotene and vitamin A for the health of your bones, eyes, skin, immune system and for proper cell division and growth. While the orange sweet potatoes win the beta-carotene race, their purple-hued sisters bring more anthocyanins to…