Innholdsfortegnelse for Issue#21 2018 i Eat Well

Is there anything more enticing than a juicy, fragrant, fresh nectarine? In truth, nectarines are a subspecies of the peach and are not, as is sometimes thought, a cross between a peach and a plum. Peach and nectarine trees are virtually identical and the two fruits are only genetically separated by one recessive gene. Nectarines are best eaten close to where they are grown as they bruise easily when transported and don’t ripen once picked (although they will soften). You can refrigerate your nectarine for a day or so, but let it return to room temperature before eating so you can enjoy its full spectacular flavour.…

Rhubarb sure is a gorgeous vegetable. Not only an absolute stunner to look at, it has a beautiful flavour that can extend much further than a fruit crumble. You may think rhubarb belongs on the sweeter side of life, but there’s much more to this lovely perennial than meets the eye. Healing potential Originating in north-western China and Tibet, rhubarb is one of the most ancient plants of traditional Chinese medicine, documented in Shen Nong’s Herbal Classic, the oldest Chinese materia medica. It has been used traditionally for more than 2000 years for regulating the digestive system, treating infection, promoting blood circulation, treating ulcers and even to heal sores and scabs. It wasn’t until the 1800s that rhubarb was brought to America and the UK, where the West began to…

The Bare Bird Chicken Stuffed with Date & Orange Couscous Recipe / Pierre Khodja for The Bare Bird Serves: 4 1 whole The Bare Bird chicken 3 tbsp ghee Salt & black pepper Pinch saffron threads ½ cup boiling water 1 cup uncooked couscous 1 clove garlic, crushed 6 fresh dates, roughly chopped ½ cup roasted almond flakes Juice & zest 1 orange Juice & zest 1 lemon 4 tbsp olive oil 3 tbsp chopped fresh mint ½ cup chopped flat-leaf parsley Preheat oven to 190°C. Rub whole chicken with mixture of ghee, salt and pepper. Place saffron threads in ½ cup boiling water and set aside. Place couscous in bowl with garlic, dates, almonds, orange juice and zest and lemon juice and zest. Pour saffron-infused water over all dry…

Creamed Eggs, Smoked Salmon & Avocado Recipe / Magimix Serves: 4 8 eggs ½ tbsp softened butter ¼ cup cream Salt, to season To serve 8 slices toasted sourdough 1 avocado, sliced into quarters 12 slices fresh smoked salmon ¼ bunch chives Cracked pepper, to taste In Magimix Cook Expert, crack eggs into steel bowl, add butter, cream and salt. Choose program Expert and set to speed 3 for 20 mins at 85ºC. Press AUTO/START and then prepare remaining ingredients. Toast sourdough and then divide onto 4 plates with salmon, avocado and eggs. Top with chives and pepper and serve. Chicken, Olive & Chickpea Tagine Recipe / Magimix Serves: 2 2 tbsp extra-virgin olive oil 1 onion, sliced 1 large knob ginger, sliced 6 cloves garlic, sliced ½ large knob…

Puy Lentils with Olives & Goat Cheese Recipe / Danielle Minnebo Puy lentils are also known as green lentils. They can take a little longer to cook but they are perfect for this dish as they will hold their shape and won’t go mushy. Make sure you soak the lentils for 24 hours first, then rinse them and cook them in water for half an hour. Serves: 4 2 tbsp olive oil 1 onion, thinly sliced ½ tsp sea salt 2 cups cooked puy lentils 1 cup pitted black olives 100g goat cheese ¼ cup chopped flat-leaf parsley leaves Heat olive oil in large frypan over medium heat. Add onion and sea salt and cook until onion is soft and caramelised. Add cooked puy lentils and black olives and cook…

Tarago Jensen’s Red Potato-Style Risotto Recipe / Chef Adam Bastian from Max’s Restaurant, Red Hill Serves: 4 Fish Stock 1kg fresh fish bones, rinsed & drained 750mL white wine 2 bay leaves Bunch thyme, chopped 1 carrot, chopped 1 onion, chopped 2 celery sticks, chopped 1 fennel bulb, chopped 350mL thickened cream 250g Tarago Jensen’s Red cheese, diced 3 large potatoes, diced into small 2–3mm-size cubes Cracked pepper 1 tsp lemon juice Fish of choice, such as whiting or trout Handful chives, chopped Place all fish stock ingredients (except cream and cheese) in pot and just cover with cold water. Bring to boil and turn down to simmer for 20 mins then strain through a fine sieve. Place liquid back on stove and reduce to syrup-like consistency, add cream and…

Haloumi with Golden Beets Recipe / Danielle Minnebo Golden beetroots make this dish incredibly vibrant and colourful. You can buy golden beetroots from most farmers’ markets or grow them yourself. If you’re not able to track any down, you can use red beetroots instead. Remember to cook the haloumi just before serving. Serves: 4 2 golden beetroots, washed, ends removed & skin on 1 tsp seeded mustard 2 tbsp maple syrup 3 tbsp olive oil Juice 1 lemon 250g haloumi, sliced 1 cup cherry tomatoes, halved ¼ cup chopped flat-leaf parsley leaves Using vegetable peeler, cut thin slices from beetroot. Continue process until all beetroot is used. Add beetroot slices to large bowl along with seeded mustard, maple syrup, 2 tbsp olive oil and lemon juice. Toss together until beetroot…

Pan-Fried Prawns Recipe / Pearl River Bridge Serves: 2 Dash oil 1 clove garlic, finely chopped 6 large prawns, deveined Sauce 1 tsp Pearl River Bridge Superior Light Soy Sauce ½ tsp sugar Juice ½ lemon Heat wok with oil. Drop in chopped garlic and lightly sauté until light brown in colour. Add prawns and all sauce ingredients. Stir. Use wok turner to press each prawn down for both sides to cook. Garnished with lemon juice and serve hot. Green Onion Noodles with Oyster Sauce Recipe / Pearl River Bridge Serves: 2–3 60mL vegetable oil 3–4 spring onions, cut into sections Sauce 2 tbsp Pearl River Bridge Oyster Flavoured Sauce 2 tsp Pearl River Bridge Superior Light Soy Sauce 1 tsp Pearl River Bridge Mushroom Flavoured Superior Dark Soy Sauce…

Coconut Ice-Cream Sandwich Recipe / Leda Nutrition Makes: 15 Biscuit Discs 1 packet Leda Nutrition Golden Crunch Biscuits ¾ cup almonds 50g cacao 50g coconut oil Coconut Ice-Cream 1 tin coconut cream 1 cup cashews, soaked in water for 4 hours or overnight, rinsed & drained 1 cup desiccated coconut ½ cup rice-malt syrup 1 tin coconut cream, keep separate ¼ cup 2 tsp vanilla extract Chocolate Coating 100g dark chocolate 70% cocoa, dairy-free 1 tbsp coconut oil In food processor or blender, process biscuit discs ingredients until mixture resembles fine breadcrumbs. Roll mixture out between 2 sheets of baking paper to approx. 3mm thick. Freeze for 15 mins or until firm. Pour tin coconut cream into shallow dish or ice-cube tray and freeze overnight. Line lamington tin with plastic…

Corn has been found in human settlements in Mexico dating back around 6000 years. It’s believed that corn was grown from a grass called teosinte, which earlier humans cross-bred by selecting plants with more kernels per cob. Today, there are hundreds of varieties of corn but the sweetcorn we eat has a high sugar content and is harvested when the kernels are milky and immature. Peak freshness for corn is measured in hours, not days, as the sugars quickly turn to starch and the corn loses its flavour. That’s not all bad news because sweetcorn is grown in every state in Australia and its rapid deterioration after harvesting means it isn’t stored and transported long distances. Unlike with some other vegetables, there’s a chance that the sweetcorn cob you buy…

Chocolate Chunk Brookies Makes: 12 cookies ½ cup almond butter 1/3 cup aquafaba (from a tin of chickpeas, white beans or black beans) 1 tsp vanilla extract ½ tsp bicarbonate of soda ¾ cup coconut sugar cup cacao powder 70g coarsely chopped dark chocolate 3 tbsp chopped almonds or hazelnuts Combine almond butter, aquafaba and vanilla in large bowl. Place bicarbonate of soda, sugar and cacao in medium bowl and mix well. Add dry ingredients to wet and stir to combine — mixture will seem quite sticky. Add chopped chocolate and nuts and gently fold through. Refrigerate dough for 30 mins. Preheat oven to 175ºC. Line large baking tray with baking paper. Drop tablespoons of dough onto prepared tray and press gently to flatten slightly. Leave a little space between…

Silly Yaks Silly Yaks’ Meat Pies are 100 per cent wheat-, gluten- and nut-free, clean label and 100 per cent delicious. Look for them in the freezer section of quality independent supermarkets. Visit the website to view the extensive gluten-free range or to enquire about your local stockist. W: sillyyaks.com.au Coffex Coffee Coffex award-winning coffee is a blend of high-altitude-grown beans, which are Fairtrade and certified organic. Specially roasted and blended to produce a smooth, medium-bodied espresso. Fairness never tasted so good. W: coffex.com.au Pearl River Bridge Use Pearl River Bridge Superior Light Soy Sauce as a dipping sauce with your favourite Asian snacks or add it to stir-fries and marinades for an extra flavour infusion. It’s so versatile! W: pearlriverbridge.com Vitasoy At Vitasoy, they take premium, whole Australian almonds…

Sourdough bread is the oldest form of leavened bread, dating back to at least the ancient Egyptians. Although we don’t know for sure, sourdough was probably discovered when bread dough was left out and wild yeasts somehow drifted into the dough. The bread that resulted was lighter in texture and, depending on the palate, probably better tasting. Today, sourdough bread is a cafe staple and a favourite in many homes. Sourdough recipes begin with a starter, a mixture of flour, water and a little sugar. When left to sit at room temperature, this starter is found by wild yeasts in the air as well as those that were on the grain and becomes a living organism. Fermentation gives the starter a sour smell, thus we have the term “sourdough”. If…

Fig, Lavato & Red Onion Tart Recipe / Dario di Clerico, That’s Amore Cheese Serves: 4 Onion Jam 20mL olive oil 3 red onions, finely sliced Salt & pepper 25mL red-wine vinegar 1 sheet store-bought shortcrust pastry 150g That’s Amore Cheese Lavato 4 black figs, halved 3 eggs 180mL cream 1 tbsp chopped chives 50g grated Parmesan Salt & pepper For onion jam, heat oil in large pan. Add onion and fry until slightly coloured. Add salt, pepper and vinegar. Cook on very low heat for about 40 mins. Preheat oven to 180°C. Cut each pastry sheet into 4 squares. Line 4 lightly greased 8cm-round, fluted tart tins with pastry. Trim excess pastry and lightly prick bases with fork. Divide Lavato and fig halves between cases. Place eggs, cream, chives,…

When and why did you become interested in healthy, sustainable food? I hit rock bottom in 2010 and ended up in hospital very unhealthy and unhappy. It was lying in the hospital bed that I realised I needed to get healthy and happy again. I knew I needed to start with my diet, so I went on to study holistic nutrition because I wanted to understand how to nourish my beautiful temple I have been gifted with for this lifetime. This ignited my love and passion for health and wellness. It was there I learned about sustainable and organic food and I have never turned back. Nourishing myself and my family with the best-quality produce I can find is of the utmost importance to me. Making sure I am always…

Coconut Mocha Smoothie Recipe / Cabot Health Serves: 1 ¾ cup coconut milk ¼ cup cold coffee 1 small banana 2 tbsp coconut flakes 1 scoop Ultimate Liver Cleanse Powder 1 tsp cacao powder 1 tbsp chia seeds Handful ice Place all ingredients in blender and blend until smooth. If desired, grate some dark chocolate to top. Spring Cleansing Citrus Juice Recipe / Cabot Health Serves: 2 1 ruby grapefruit, peeled 1 orange, peeled 1 mandarin, peeled 1 lemon, peeled 1 lime, peeled Large handful mint leaves 2 cucumbers, chopped 2 scoops Ultimate Gut Cleanse Powder Run all produce through juicer and pour between two glasses. Add a scoop of Ultimate Gut Cleanse Powder to each and drink immediately. Serve on ice, if desired. Green Pistachio Power Balls Recipe /…

Flaked Ocean Trout & Cottage Cheese with Capers Low Gi Wraps Recipe / Mission Serves: 2 4 tbsp cottage cheese 2 × Mission Low Gi Wraps Freshly ground black pepper, to season 200g hot smoked ocean trout or 200g fillet cooked ocean trout, flaked ½ cucumber, sliced ¼ small red onion, cut into thin slivers 2 tsp capers Alfalfa sprouts or rocket Dressing (optional) 2 tbsp yoghurt 1 tbsp mayonnaise Spread 2 tbsp cottage cheese along centre of each Mission Low Gi Wrap and season with freshly ground black pepper. Top wraps with half of flaked ocean trout, sliced cucumber, red onion and capers. Make dressing by mixing ingredients in bowl. Finish wraps with alfalfa sprouts and a dollop of dressing. Roll wrap to secure filling and serve. Poached Lemon…

How do you like your blueberries? Straight from the punnet (washed, of course), cold and eaten as a snack? Perhaps you bake them into muffins or add a handful to your morning muesli and yoghurt. Do you blend them into your green smoothie for an extra dose of antioxidants? These are all wonderful ways to use blueberries, but we’re going to let you in on a little secret: blueberries have so much more magic to offer you. How does drizzling caramelised blueberry balsamic over your salad greens sound? Don’t forget to add a spoonful of pickled blueberries for good measure. Or, even more lavishly, why not dress your poached eggs with blueberry Kashmiri chilli sauce and butter your toast with caramelised blueberry balsamic jam? Although small in size, blueberries pack…

Gluten-Free Date & Chocolate Torte Recipe / Kez’s Kitchen Serves: 18 200g dark chocolate 250g dates 250g roasted almonds 5 egg whites 1¼ cups raw caster sugar 1 Kez’s Kitchen Gluten Free Melting Moment Ice Cream 473mL tub Preheat oven to 160ºC fan-forced. Place chocolate, dates and almonds in blender or food processor and roughly chop. If using small chocolate pieces, no need to chop them any further. Beat egg whites until they hold in stiff peaks. Add caster sugar to whites slowly and beat until mixture is smooth and shiny. Fold all other ingredients (except ice-cream) into egg whites. Grease 22cm spring-form tin. Add mixture and bake for 1 hour. If top begins to become too dark, place a piece of loose foil on top to avoid burning torte.…

Hemp Pesto Recipe / Hemp Foods Australia Makes: 1 cup 125g pine nuts 50g hulled Organic Hemp Seeds 100g fresh basil leaves 3 large cloves garlic Juice ½ lemon Pinch oregano, to taste Pinch salt, to taste 2 tbsp Hemp Oil Add all ingredients to blender or food processor and pulse/blend until desired consistency is achieved. Mango & Hemp Smoothie Bowl Recipe / Hemp Foods Australia Serves: 1 ½ cup dairy or vegan yoghurt 1½ frozen mangoes 1 spoonful Organic Hemp Protein Powder ½ cup milk of choice Granola, to serve Mint leaves, to serve Fruit, to serve Pour most of the yoghurt into blender with other ingredients. Pour into bowl, swirl in extra yoghurt and top with granola, mint and fresh fruit. Hemp Coleslaw Recipe / Hemp Foods Australia…

Freshly Made Smoothie Recipe / Healthy Urban Blends Serves: 1 1 single-serve Healthy Urban Blends in favourite flavour 250mL chilled water 1 banana, fresh or frozen Blend ingredients in high-powered blender until smooth. Pour into glass. Tip: For an even better taste, use a frozen banana! Popsicles Recipe / Healthy Urban Blends Makes: 2–3 popsicles 1 single-serve Healthy Urban Blends in favourite flavour 250mL chilled water 1 banana, fresh or frozen Blend ingredients in high-powered blender until smooth. Pour into popsicle moulds and freeze. Smoothie Bowl Recipe / Healthy Urban Blends Serves: 1 1 single-serve Healthy Urban Blends in favourite flavour 1 banana, fresh or frozen 250mL chilled water Granola, to top (recipe below) Fresh berries, to top Coconut flakes, to top Blend all ingredients except granola, berries and coconut…

Vegan Beet Miso Cashew ‘‘Cheese’’ Dip Recipe / Ceres Organics Makes: 1½ cups 1 medium beetroot, scrubbed ½ cup Ceres Organics Cashew Butter 1 tbsp Ceres Organics Genmai Aka Miso Juice 1 lemon 1 tbsp Ceres Organics Savoury Yeast Flakes Sea salt flakes & freshly ground black pepper, to season Preheat oven to 200°C. Wrap beetroot in foil and roast for around 40 mins, until tender. Let beetroot cool, rub off skin and dice. Add all ingredients to high-speed blender or food processor and process to creamy consistency. Transfer mixture to jar and allow to firm up in fridge for an hour or so before serving. Black Bean & Tomato Salsa Recipe / Ceres Organics Makes: 1 bowl ½ tsp cumin seeds ½ tsp ground coriander 1 tin Ceres Organics…

Ocean Trout with Coconut Crust & Red Grapefruit Mayonnaise Recipe / Christie Connelly Ocean trout has such a gorgeous silky texture and is perfect for special-event meals. This coconut crust makes a simple piece of fish even more special. It works equally well with salmon, too. Serves: 4 4 ocean trout fillets, pin boned ½ tsp salt ¼ tsp ground white pepper ½ cup unsweetened desiccated coconut 2 tbsp cold-pressed olive oil 1 tbsp lemon zest 2 tbsp raw sesame seeds Mayonnaise 1 red grapefruit ½ cup good-quality mayonnaise Salt & pepper Heat oven to 200°C. Place fish fillets on paper-lined tray, skin side down. Season with salt and pepper. To make crust, place salt, white pepper, coconut, olive oil, lemon zest and sesame seeds in small bowl and mix…

Smoked Salmon Bites Recipe / Christie Connelly You don’t need to use spinach wraps but I just love the green colour against the pink salmon and creamy white cheese. This is one of the best and easiest bulk-batch snacks to serve for a crowd and, with a luxurious ingredient like salmon, people think you’ve gone to a lot of effort. Makes: 20 pieces 6 tbsp cream cheese 1 tsp lemon zest 2 tbsp chopped dill leaves Salt & pepper 3 spinach wraps or any wraps of choice 200g smoked salmon Place cream cheese, lemon zest and dill in small bowl. Season with salt and pepper and mix to combine. Place 1 wrap on chopping board. Spread all over with 2 tbsp cream cheese and top with salmon slices to cover,…

Golden Gut Cheesecake Recipe / Lee Holmes Does anyone else have a love affair with cheesecake? It combines two of my favourite things — cheese and cake — and makes for one delicious dessert. My Golden Gut Cheesecake is a perfect afternoon treat or delightful dessert for summer. It’s a raw, vegan, gluten-free, dairy-free and refined sugar-free cheesecake that is absolutely delicious. Makes: 1 cheesecake Base 250g cashew nuts 1½ cups shredded coconut Pinch sea salt 3 tbsp lemon juice 1 tbsp melted coconut butter Filling 250g cashew nuts ½ cup coconut butter 3 mangos, diced, or frozen mango pieces 4 tbsp lemon juice 1 tsp vanilla extract 2 tbsp rice-malt syrup 1 tbsp Golden Gut Blend* (optional) 4 tbsp coconut milk Handful berries, to serve To make base, place…

Australians love to shop for food. They love to eat it, talk about it, share photos of it on social media and buy books that tell them how to cook it. What Australians don’t love to admit, though, is that they waste $8 billion worth of food every year. In fact, the average household wastes $1036 worth of food each year (an amount that would cover six months of electricity bills or feed a household for a full month). Of the $8 billion of waste, according to FoodWise, most is made up of fresh food. Every year, $2.67 billion worth of fruit and vegetables ends up in our bins and, ultimately, rotting and emanating methane into the environment. There’s a number of organisations and campaigns aimed at educating consumers and…

Vegan Scones with Berry Compote Recipe / @healthyeating_jo for Nirvana Organics® Serves: 6–8 225g plain flour 75g wholemeal flour 50g coconut oil, solid Pinch Nirvana Himalayan Crystal Salt™ 2 scoops (scoop provided) Nirvana Stevia™ Pure Extract Powder 210mL almond milk, unsweetened vanilla Berry Compote 1 cup frozen mixed berries/strawberries 1 tsp Nirvana Stevia™ Extract Powder ¼ cup boiling water Preheat oven to 220ºC. Pulse flours, coconut oil, salt and stevia in food processor until crumbed. Pour into bowl and stir through milk using hands. Turn out onto floured bench and roll out to 3cm thick. Use cookie cutter to cut out rounds. Re-roll as required until all dough is used. Place scones next to each other on lined baking tray. Bake for 15 mins. Meanwhile, to make berry compote, simmer…

Traditionally, baklava is a satisfyingly rich pastry dessert made with many layers of filo pastry and chopped nuts, including pistachios, hazelnuts, almonds and walnuts, bathed in a sweet, sticky syrup that’s often scented with spices or citrus. Baklava is a treasured artisanal creation loved all over the world. Maria Totos, owner of family-run Emerald Hill Deli at the South Melbourne Market, is a woman well known for inventive flavours and variations when it comes to the baklava her company creates. “I love baklava because it can be something that’s really healthy, depending on how it’s made. All of those nuts are so good for you and it’s really up to you how much syrup you add to it. Baklava is pleasant even when it’s eaten dry, without any syrup at…

Prawn & Mango Salad with Chilli Recipe / Falcon Serves: 6 1 tbsp olive oil 16 medium uncooked prawns, cleaned, tails intact Sea salt & freshly ground black pepper ½ red onion, thinly sliced 1 cup each mint & coriander leaves 2 mangos, peeled & thinly sliced ½ cup roasted peanuts, chopped Dressing 1 long red chilli, finely chopped 1 tbsp lime juice 1 small garlic clove, finely minced 2 tbsp olive oil 1 tsp honey Sea salt & freshly ground black pepper Heat olive oil in teppanyaki or grill plate over medium–high heat. Season prawns with salt and pepper and cook, turning, until golden and just cooked through (2–3 mins). Set aside to cool. For dressing, combine all ingredients in bowl, whisk to combine and season with salt and…

November, Melbourne, Vic Good Food Month Gracing the vibrant city of Melbourne, otherwise known as “Australia’s most liveable city”, Good Food Month shines a light on Melbourne’s finest cafes, restaurants, bars and breweries. With action-packed events the whole family can enjoy, we highly recommend you get yourself down there for this month-long celebration of food. Not from Melbourne? Good Food Month is a perfect romantic getaway or family-fun adventure. From delicious dinners, pop-up parties and breakfast clubs to classes, talks, tours and workshops, you’ll be inspired by the culture, lifestyle and ease of Victoria’s capital city. melbourne.goodfoodmonth.com November 16–18, Margaret River, WA Margaret River Gourmet Escape Ready for another indulgent escape? The Margaret River Gourmet Escape is the region’s largest and most revered food and wine event — and one…

Peanut Butter Smoothie Bowl Recipe / Lisa Holmen You won’t believe that something so delicious is actually good for you. This thick and super-creamy smoothie bowl is packed full of nutrients, antioxidants (to help fight those nasty free radicals) and protein. And the even better news? It’s ready in just a few minutes. Make sure to choose a peanut butter with a low salt content or, if you’re feeling extra game, make your own. Add a teaspoon of maple syrup if you prefer your smoothie bowl a little sweeter. Serves: 2 2 frozen bananas ½ cup unsweetened almond milk or milk of choice 2 tbsp peanut butter 2 tbsp raw cacao powder 1 tbsp chia seeds Toppings Chia seeds Banana slices Coconut flakes Place banana, almond milk, peanut butter, cacao…