Innholdsfortegnelse for Issue#20 2018 i Eat Well

Lychees originated more than 2000 years ago in the rainforests and forests of southern China. Reportedly, there are still villages in southern China today where they cherish lychee trees that are 1000 years old. Lychee farming spread from China to neighbouring areas of Southeast Asia then India, the West Indies, South Africa and Madagascar. Lychee trees were brought to Australia in the 1850s by Chinese goldmine workers. In Australia today, Queensland and New South Wales are major producers of lychees. The white, juicy flesh of the lychee is similar to that of grapes in texture but has a delicate flavour and scent. While you can add lychees to salads, they are ideally suited for use in fresh desserts.…

Polyphenols are incredible naturally occurring compounds found in a variety of foods and they possess antioxidant properties. They serve a very useful purpose within the plant itself, protecting against UV radiation, attack by pathogens and damage from the harsh climate. Given that polyphenols lend their expertise to many plants, vegetables and fruit, we are able to cash in on their goodness through our diet with some really intriguing benefits. Polyphenols give our vibrant fruit and vegetables their colours and contribute to their flavour, astringency and smell. They aren’t readily absorbed by the body, with only 5–10 per cent being absorbed via the small intestine. This is because the body doesn’t recognise polyphenols as a molecule that’s naturally produced by the body and thus they don’t have as free and easy…

EW : When and why did you become interested in healthy, sustainable food? Lee: I became interested in natural and sustainable food about eight years ago when I was investigating ways to cut down on inflammation due to an autoimmune issue I had been diagnosed with. I had always loved food and been interested in it, but didn’t really have the time or inclination to think about exactly what I was eating. I started researching different ingredients and ones that had nutritional capabilities to see if I could use them to improve my condition. I also realised that a lot of the processed foods and additives I was eating were not helping my condition, so I decided to try to create more homemade meals. I looked into ways to…

Fiore di Burrata is fresh handmade mozzarella with a drop of seasoned cream in the centre. The cheese is a smaller version of the Burrata and ideal for single portions. Originally from Puglia, its name comes from its creamy, buttery centre: burro means “butter” in Italian. Once the cheese has been cut, the soft and creamy centre slowly runs onto the plate and makes every dish decadent and delicious. For more information visit thatsamorecheese.com.au Fiore di Burrata, Poached Eggs & Braised Fennel Recipe / Dario di Clerico, That’s Amore Cheese Serves: 2 1 tbsp extra-virgin olive oil 1 small onion, thinly sliced 1 small garlic clove, chopped 1 large fennel bulb Zest 1 lemon Salt & pepper ¾ cup water Half bunch parsley, leaves finely chopped 4 large eggs 175g…

Berry, Pepita & Walnut Brain Booster Fruit Salad Recipe / Adam Guthrie When you lovingly prepare this beautiful salad, it’s a creative and mindful process. Practising daily mindful actions and eating nutrient-packed brain foods can keep your mind clear and focused. Serves: 2 Sweet Cashew Cream 1 cup cashew nuts, soaked in water overnight, then drained 2 tbsp maple syrup ½-1 cup water 4 tbsp pepita seeds 4 tbsp walnuts ½ cup fresh blueberries 6 strawberries 8 fresh raspberries 1 golden kiwifruit, skin removed & sliced ½ cup bite-sized pieces pawpaw 1 cup bite-sized pieces watermelon 2 sprigs fresh mint leaves, stalks removed Few sprigs purple mizuna leaves, to garnish 6 tbsp sweet cashew cream (recipe to the left) Place soaked and drained cashews in high-speed blender with ½-1 cup…

Chai Tea is an environmentally friendly, solar-powered, Australian-owned tea company. In 1988, Chai Tea introduced Australia to what is now known as classic Rainbow Chai. Realising our obligations to the environment from the very beginning, we chose to live and run our company completely off the grid. Our motto is, if it’s good for the planet, then it’s good for you! For more information visit chai.com.au Coffee & Cardamom Panna Cotta Recipe / Chai Tea Serves: 4 2 tsp vegetarian gelling powder ½ cup milk 1½ cups cream 3 tsp Chai Organic Cardamom Coffee, prepared espresso-style (strong) ¼ cup coconut sugar Pinch salt Carob or dark chocolate shavings, for garnish Sprinkle gelling powder over milk and let stand for 5 mins to soften. Stir over medium heat until powder dissolves,…

Pumpkin & Cashew Curry Recipe / Meg Thompson You can add other vegies or nuts and seeds to this lovely, versatile curry. The warming spices are anti-inflammatory and supportive of the immune system and circulation. Serves: 3–4 2 tbsp ghee 1 small onion, peeled & diced 3–4 cloves garlic, peeled & chopped Thumb-sized piece ginger, finely sliced or grated ¼ tsp sea salt ¼ cup curry leaves 1 tbsp mustard seeds ½ tsp turmeric 1 cinnamon stick 600–700g pumpkin, cut into 3–5cm pieces ¾ cup coconut milk 1 cup water ¾–1 cup raw cashews 2 silverbeet leaves, roughly chopped, or a couple of handfuls of roughly chopped spinach Fresh chilli & coriander, to serve Add ghee to medium saucepan over medium heat and add onion, garlic and ginger. Cook until…

Soda Press Co’s award-winning Organic Tonic Syrup contains 50 per cent less sugar than standard tonic, making it a refreshingly delicious and healthy drink for spring. For more information visit sodapressco.com G’n’T Guilt-Free Recipe / Soda Press Co Serves: 1 1–2 large ice cubes Soda Press Co Organic Indian Tonic Syrup (low-sugar) mixed with sparkling water, 1:6 ratio 30mL good-quality gin Juniper berries & small flowers, to garnish (optional) Add all ingredients to chilled tumbler or glass. Stir gently. Add juniper berries and small flowers to garnish. Organic Blueberry & Lime Soda Recipe / Soda Press Co Serves: 1 1 part Soda Press Co Blueberry & Lime syrup 6 parts sparkling water A few large ice cubes Fresh blueberries, to garnish Slice lime, to garnish Add all ingredients to chilled…

This year, the EatWell Yummies Awards received a record-breaking number of votes. After poring over more than 19,000 reader votes, we couldn’t be more excited to announce the EatWell Yummies Awards winners for 2018. Huge congratulations to you all. “We are thrilled with the engagement of the EatWell readership community in the voting process and would like to congratulate all the participants and winners of the EatWell Yummies Awards,” says EatWell publisher, Janice Williams. EatWell is the magazine of choice for people who are passionate about living a healthy lifestyle, creating delicious food and connecting with fellow foodies. We commenced the EatWell Yummies Awards in 2016 to acknowledge the hard-working, committed people behind the wholefood brands we know and love. We believe it’s important to highlight the dedication, time and…

Exactly when cheesecake was first made isn’t known but what we do know is that it was already popular by the time of the ancient Greeks. The Romans made a small sweet cake called libum, which was offered in temples; it was made with cheese, egg and flour mixed together then cooked slowly “in a hot fire, under a brick”, according to the Roman politician, Cato. Cheesecake had certainly spread to Britain by around 1000 CE. A New Yorker named Arnold Reuben claims his family developed the first cream-cheese cake in the 1920s and these days New York cheesecake is perhaps the purest of the cheesecakes as it’s made from cream cheese, cream, eggs and sugar. Of course, there are virtually infinite varieties of cheesecake available. Although cream cheese, Neufchâtel,…

There’s a lot of talk about organic and biodynamic viticulture on the grapevine at the moment. As people have become more conscious of eating organically and knowing exactly where their food is coming from, it’s understandable they want to drink more naturally and become familiar with the journey from grape to glass. Consumer demand for sustainable, organic and high-quality produce has never been higher. Although it’s a growing concept, many winemakers around the world are now adopting a more natural approach when it comes to wine and production techniques. The term “organic” is one most people are familiar with, but “biodynamic” is less well known and a concept that can be bit harder to grasp. Both organic and biodynamic winemakers prohibit the use of pesticides, herbicides or genetically modified organisms…

Soft surface and mould-ripened cheeses are a unique category where yeast moulds and Brevibacterium create interesting flavour and aroma characteristics. In warm, moist, humid conditions, they convert the cheese curd nutrients to create enzymes that generate a wide range of compounds, which heighten the cheese enjoyment experience. From “chalk to cheese”, Tarago Cheese is a microbial wonder. For more information visit taragocheese.com Crostini with Quince, Kumquats & Tarago Jensen’s Red Recipe / Tarago Cheese Serves: 6, depending on baguette size & slices 1 baguette, thinly sliced Kumquat Jam 300g kumquats, chopped ½ cup water 150g white sugar Poached & Roasted Quince 2 large quinces, sliced Light sugar syrup (50g sugar with 100mL water) 100g butter, melted 100g brown sugar 200g Tarago Jensen’s Red, sliced Lay sliced baguette on tray and…

Raw Coffee Slice Recipe / Georgia Harding I think chocolate and coffee are a match made in heaven. This nourishing slice is a guilt-free piece of heaven and a must to share with a coffee-loving significant other. Makes: 12 slices Base 200g hazelnut meal ¼ cup sweetener such as rice-malt syrup, honey or maple syrup 1 tbsp cacao powder Filling 350g cashew nuts (soaked for minimum 2–3 hours) ¼ cup sweetener (rice-malt syrup, honey or maple syrup) 1/3 cup coconut oil 50–70mL espresso coffee, cooled (approx. 2 shots) Raw Chocolate* ½ cup melted coconut oil 4 tbsp sweetener (rice-malt syrup, honey or maple syrup) 4 tbsp cacao powder * Alternatively, you can use 150g dark chocolate, broken into pieces In food processor or blender, add hazelnut meal, sweetener and cacao…

Supercharge your toast with Mayver’s Protein+ Peanut Butter range. With 25 per cent more protein than Mayver’s regular Peanut Butter, this new range includes peanut flour, hemp seeds and our secret five super seed mix. Did you know that just one tablespoon of Mayver’s Protein+ Peanut Butter has the same protein as one egg? Try it out today. For more information visit mayvers.com.au Salted Caramel Protein Bars Recipe / @emerson_cooks for Mayver’s Serves: 8 Base ¾ cup Mayver’s Protein+ Peanut Butter 1/3 cup rice-malt syrup ¼ cup melted coconut oil ¼ cup coconut flour ¼ cup almond meal Caramel ¼ cup Mayver’s Almond Spread ¼ cup coconut oil ¼ cup maple syrup ¼ tsp salt, to taste Melted chocolate, for coating Combine base ingredients in bowl. Press into square tin…

You can now enjoy the crunchy flavours of Table of Plenty’s Popped Rice Cakes in Rosemary & Sea Salt flavour, using wholesome black rice and ancient grains or Black Pepper & Chia, which are naturally popped with no added nasties. With plenty of goodness and only five calories per rice cake, they’re the ultimate addition to your grazing board. For more information visit tableofplenty.com.au Perfect Platter Tips Recipe / Just Grazing Through for Table of Plenty We created Just Grazing Through to share our love of food and styling. Being raised in a large European family, we understand how precious life’s little moments can be and how food can always make them better. We pride ourselves on working with quality produce to create mouth-watering grazing boards for people who share…

The Dr Cabot Maintenance Program is a continuation of the Dr Cabot 15-Day Cleanse. Dr Cabot has treated many patients using nutritional and herbal strategies and has condensed her knowledge to create these effective formulas. Increase your chances of staying healthy with our maintenance plan. For more information visit drcabotcleanse.com Alkalising Smoothie Recipe / Cabot Health Serves: 2 1 kiwifruit, peeled 1 green apple, cored & diced 2 cups spinach Juice ½ lemon or lime ½ cup pineapple, cubed ½ cup nuts 2 tbsp hemp seeds 1 cup water 2 scoops Ultimate Body Cleanse powder Handful ice ½ avocado (optional) Place all ingredients in blender and blend until smooth. Serve between 2 glasses. Berry Avocado Pudding Recipe / Cabot Health Serves: 2 ¾ cup blueberries ¾ cup raspberries 1 avocado,…

Moroccan Lamb Mince Recipe / Danielle Minnebo This dish would go beautifully with my Carrot, Cumin & Lemon Salad, which you can find on page 26. Serves: 4 1 tbsp olive oil 1 red onion, finely diced 1 clove garlic, crushed 500g lamb mince 1 tsp ground cinnamon 1 tsp ground cumin 1 tsp ground coriander 1 tsp sumac 1 tsp sea salt ¼ cup chopped flat-leaf parsley 1 cup Greek yoghurt 1 pomegranate, seeds only Heat olive oil in large frypan over medium heat. Add onion and garlic and cook for 5 mins until soft and caramelised. Add lamb mince, cinnamon, cumin, coriander, sumac and sea salt. Cook for a further 10 mins, making sure you’re stirring continuously so lamb mince is broken up. Turn heat to high and…

Spiced Cauliflower, Hazelnuts & Feta Recipe / Georgia Harding I love using every part of the cauliflower. Each bit is equally delicious and it’s such a versatile vegetable. This dish is fabulous to make ahead when you’re entertaining or eat straight out of the oven for a midweek meal. Serves: 4 as a side 1 medium head cauliflower 1 tsp ground cumin 1 tsp ground coriander 1 tsp ground cinnamon 1 tsp sea salt Black pepper, to taste ½ cup raw hazelnuts 2 tbsp extra-virgin olive oil 200g cow or goat feta Zest 1 lemon + ½ juice Handful parsley leaves Preheat oven to 180°C. Take cauliflower head and strip off leaves, slicing them into 1cm pieces and set aside in large mixing bowl. Cut outermost florets off (so you…

Herb & Goat’s Cheese Omelette Recipe / Danielle Minnebo An omelette is an ideal fourth meal as it’s high in protein, can be packed with some vegies and is quick to prepare. Serves: 1 2 eggs 2 tbsp almond milk 40g goat cheese, crumbled ¼ cup fresh herbs such as flat-leaf parsley & thyme Pinch sea salt 1 tbsp olive oil 1 piece gluten-free toast 1 tsp butter (optional) Add eggs, almond milk, goat cheese, fresh herbs and sea salt to bowl and beat until combined. Heat olive oil in frypan over medium heat and pour in egg mixture. Allow to cook for 20 secs, then, using spatula, scrape egg mixture from side of pan to centre and let runny egg mixture run into that space. Continue process around pan;…

You’re standing over the stove stirring your breakfast with a wooden spoon. You look out the window and notice the sunlight streaming through the trees. You take a pause from stirring, reach your arms high, interlace your fingers and move your shoulders from side to side. As you stretch, a yawn escapes and you feel your tummy groan with hunger. You take a sip of freshly brewed coffee and continue stirring your favourite cereal grain: oats. Cooking oats in the morning has become more than just a ritual for you; it’s a pause. The process is slow, joyful and intentional. As you stir, it feels as if you’re extending the period of time between waking up and the world flooding in. Starting your day with a bowl of creamy, nourishing…

When you’re short on time, THR1VE makes a healthy and delicious meal option that’s ready in just two minutes. With the fresh, ready-to-go range delivered straight to your door, all meals are created with the same love you would expect at home — with real food and no added sugars or preservatives. For more information visit meals.thr1ve.me Clean Green Nachos Recipe / THR1VE Nachos has unfairly been relegated to the naughty corner. Yet you can easily transform this cheat-day meal into a hearty and healthy favourite by using good-quality fresh ingredients. Top some organic corn chips with grass-fed protein, plenty of vegies, beans, avocado and some full-fat dairy and you’ve got yourself a great balance of carbs, protein and good fats. Serves: 2–3 200g bag organic gluten-free corn chips 1…

Agricultural Cooperatives Union S.A. in Aeghion, Greece, is the main packer of Corinthian Currants, exporting over 60 per cent of the total crop. For more information visit pesunion.gr/index_en.html Danish with Currants & Blueberry Jam Recipe / Sotiris Laskarides for Farmers Union Serves: 4 30mL rum 500g Farmers Union Black & Blond Currants 1 packet flaky pastry 300g blueberry jam 1 egg Preheat oven to 180ºC. Put rum and currants in bowl and allow to soak for 10 mins. Strain currants and slightly squeeze them to drain moisture. Open flaky pastry, spread jam on top and sprinkle with soaked raisins. Roll pastry carefully and spread open on large baking pan with baking paper on its surface. Cut with sharp knife into 2cm slices. Smear egg on Danish then bake for 20…

There are no right or wrong nuts when it comes to creating nut butter. Peanuts, cashews, almonds, Brazil nuts — they all produce a tasty nut butter without the maker needing to add any extra ingredients to the mix. This is great news for those who love a peanut or almond butter because nuts are full of heart-healthy mono-unsaturated fats. True artisanal nut butters rely on the quality of the nuts and the grinding process. That’s it! “Nut butters are very simple, really,” explains Nick Sheridan from 99th Monkey. “That’s one of the things we love most about them. It’s also why it’s important to source high-quality organic nuts,” he adds. A jar of artisanal nut butter should be 100 per cent nuts. There’s no need to add extra oil…

With Noshu baking mixes, everyone can create decadent, sugar-free desserts from their favourite recipes! Made with natural sweeteners, these versatile mixes are high in fibre and are vegan adaptable. Available nationally at Woolworths in the baking aisle. For more information visit noshu.com.au/cake-mixes Cinnamon Scrolls Recipe / Noshu Makes: 12 scrolls Scrolls 125g melted butter or Nuttlex 3 tbsp ground cinnamon 1 Noshu Vanilla Velvet Cake Mix sachet 2½ cups plain flour (plus more for dusting) 2½ tsp dry active yeast 2 cups warm water Natural sweetener of choice equivalent to ½ cup sugar ¾ cup chopped nuts such as pecans or walnuts Glaze 1 Noshu Vanilla Velvet Icing Mix sachet 3 tbsp milk or nut milk Preheat oven to 180°C. Brush large baking tray or ceramic dish with melted butter…

September 22, Mudgee, NSW Flavours of Mudgee Has Mudgee been on your foodie must-visit list for a while? The Flavours of Mudgee event, happening in late September, highlights the region’s renowned wineries and vineyards. Mudgee is an ideal destination for tourists, especially those interested in gourmet produce — as we know most of you are! Offering local food, wine and produce served right in the heart of the city, this wonderful one-day event brings the region comes alive as it coincides with the Mudgee Wine & Food Festival. Extend your stay and explore all that Mudgee has to offer, such as cycling, canoeing, gold-panning, stargazing, bushwalking and, of course, sipping fine wine at one of Mudgee’s many wineries. mudgeewine.com.au October 6–7, Melbourne, VIC Gluten Free Expo Do you stick to…