Innholdsfortegnelse for Issue #25 2019 i Eat Well

Think of lasagne and you immediately think of the wonderful cuisine of Italy — but you might have to think again. In fact, the origins of lasagne can be traced back to ancient Greece and the Greek word laganon, the first known form of pasta. Laganon was not what we would recognise as lasagne but certainly did feature layers of flat pasta with sauce. The next step in lasagne’s journey still does not take us to Italy as the first recipe for what is a modern-type lasagne dates to a British cookbook from the 1390s. Aside from these surprising origins, though, it is the Italians who have spent generations perfecting the dish featuring layered pasta sheets alternated with tomatoes, vegetables, sauce, meats and cheese.…

Paying attention to the cues your body sends you is something we have seemingly forgotten how to do. Instead we have become reliant on others to tell us what to eat and in what quantities, ignoring the prompts our bodies give us every day about what it needs and how much. Finding an approach to food and eating that helps you refocus your attention on the body can not only be liberating but much more healthful in the long run. When it comes to connecting to the body, Eastern traditions often provide good examples of how you can tune in to and align the body and the mind. Tai chi, yoga and meditation are all ideologies and practices that have been embraced by Western cultures to help improve mental and…

Move over, vegetarianism and veganism: the latest lifestyle trend to hit Australia is flexitarianism, also known as “casual vegetarianism”. Plant-based diets have become increasingly popular in recent years. Now, more than two million Australians report their diets are almost all or completely vegetarian, a considerable increase of 30 per cent in the past four years. Vegetarian, pesctarian and vegan diets are simple to define but there’s definite confusion about what it really means to be flexitarian, since the boundaries are fuzzier. So what exactly is it and why has it become so popular? Is it a healthy lifestyle choice, a diet for the indecisive or just vegetarianism with benefits? We take a look at what the flexitarian lifestyle involves, its benefits and how to do it. Flexitarianism & its benefits…

Apple Tart (Appeltaart) Recipe / Danielle Minnebo A traditional Dutch apple tart, or appeltaart as they say in Holland, is absolutely delicious and surprisingly easy to make. The pastry is thicker than any other pastry shell, which means the finished tart is crunchy on the outside but soft and cake-like on the inside. Serves: 8–10 75g tapioca flour 150g buckwheat flour 150g brown-rice flour 75g blanched almond meal 150g coconut sugar Pinch sea salt Zest 1 lemon 180g butter, cut into cubes 2 eggs, beaten Apple Filling 5 Granny Smith apples, peeled, cored & quartered 1 tsp cinnamon 40g coconut palm sugar 20g tapioca flour 3 tbsp blanched almond meal Preheat oven to 180°C and grease and line 20cm cake tin. Prepare pie crust first: Add tapioca flour, buckwheat flour,…

Avocado Toast with Tomato & Mozzarella Recipe / Bill’s Organic Bakery Serves: 2 One large avocado, mashed 4 slices Bill’s Certified Organic Sourdough Bread 20–30 cherry tomatoes, halved 2 mozzarella cheeses, sliced Fresh basil leaves Toast bread slices then spread with avocado. Top with tomatoes and cheese slices and garnish with fresh basil leaves. Tip: For a vegan variation, leave out mozzarella cheese and drizzle Balsamic glaze over toast. Organic Croutons Recipe / Bill’s Organic Bakery Serves: 1 4 slices Bill’s Certified Organic Sourdough Bread (stale is best), crusts removed Dash olive oil Preheat oven to 160ºC. Brush bread on both sides with olive oil. Cut bread into small cubes. Bake in oven for 20 mins or until browned. Let cool then use to top soups or salads. Store any…

Hemp Pesto Recipe / Hemp Foods Australia Makes: Approx. 1 cup 125g pine nuts 50g hulled hemp seeds 100g fresh basil leaves 3 cloves garlic Juice ½ lemon Pinch oregano, to taste Pinch salt, to taste 2 tbsp hemp oil Add all ingredients except salt and oil to blender and process to crunchy paste. Remove from blender and add oil and salt until blended through. Serve immediately. Hemp Banana Muffi ns Recipe / Hemp Foods Australia Makes: 12 muffins 1 cup all-purpose flour 1 cup sugar 1 tsp baking powder 1 tsp baking soda ½ tsp salt ¼ cup hemp flour ½ cup hulled hemp seeds 2–3 large ripe bananas cup vegetable oil cup natural yoghurt 2 large eggs 1 tsp vanilla essence cup chopped walnuts Preheat oven to 180°C…

Seared Tuna on Soba Noodles Recipe / Hakubaku Serves: 4 360g Hakubaku Organic Soba Noodles ¼ cup soy sauce ¼ cup mirin 1 tbsp extra-virgin olive oil 500g tuna steak, cut into chunks 50g baby spinach 1 bunch broccolini, blanched & refreshed in cold water Cook Hakubaku Organic Soba in rapidly boiling water for 4 mins (salt or oil not needed). Drain, rinse in cold water then drain again. Combine soy sauce and mirin in a bowl. Toss through noodles. Brush tuna with sauce, then season. Heat a large non-stick frypan over high heat and add oil. Cook tuna for 20–30 secs each side until lightly coloured but still completely rare inside. Remove from pan and cut into 55mm-thick slices. Divide noodles among plates, top with spinach, broccolini and tuna.…

Gut-Loving Probiotic Bubble Tea Recipe / Goodguts Serves: 2–3 2 cups boiling water 2 teabags or 2 tsp loose-leaf Goodguts Probiotic Breakfast Tea ½ cup quick-cook tapioca pearls Milk of choice, to serve 3–4 ice cubes Sugar or your choice of sweetener (optional) Steep the Goodguts tea with 2 cups boiled water. Let sit until it reaches room temperature. You can leave tea in water as it cools. Cook tapioca pearls: Bring 4 cups water to boil over high heat and add tapioca pearls. Stir gently for about 5 mins or until they begin to float to top. Drain and rinse pearls under cold water. Make the bubble tea: Divide tapioca pearls into 2 tall glasses. Add a few ice cubes to each glass. Pour 1 cup of tea into…

Turmeric Roti Makes: 8 140g white rice flour ½ tsp sea salt ½ tsp ground turmeric ¼ tsp finely ground black pepper 2 eggs 250mL water 2 tsp ghee, melted & cooled, or extra-virgin olive oil, plus extra for greasing In bowl, whisk rice flour, salt, turmeric and black pepper. In separate bowl, whisk eggs, water and ghee. Add wet to dry ingredients, whisking until well combined. Cover bowl and refrigerate for 1 hour. Preheat 20cm cast-iron or non-stick frying pan over medium–high heat. Wipe with paper towel dipped in ghee to very lightly grease. Whisk rested roti batter then pour 60mL into centre of pan, quickly swirling to create even layer. Cook roti for 30–60 secs or until surface dries out and small holes appear. Flip and cook for…

Cinnamon & Rhubarb Cake Recipe / Lee Holmes While most rhubarb recipes call for large amounts of refined white sugar, this recipe uses coconut sugar and spices to add sweetness and tastes just as good, if not better, than its unhealthy counterparts. It’s the healthy answer to your sweet-tooth cravings that won’t leave you feeling guilty and bloated. Serves: 6–8 60g unsalted butter or ghee, softened 1 tsp lemon zest 1½ cups coconut sugar 2 eggs 2 cups almond meal ½ tsp gluten-free baking powder 1 tsp bicarbonate of soda (baking soda) 1 tsp cinnamon ½ tsp freshly grated nutmeg ¼ tsp sea salt 12mL coconut cream 2 cups raw, chopped rhubarb (see tip) Preheat oven to 170°C. Grease 18cm round cake tin or a 9×30cm loaf (bar) tin. In…

Mocha was not always a term that referred to coffee made with added chocolate. In the early days of global coffee trading in the early 1600s, Yemen was one of the first countries to cultivate coffee plants to satisfy the love of coffee that spice traders had developed. The main port of Yemen is Mokha (or Mocha) and coffees leaving that port were called Mocha coffees. Compared to the fruity flavours of the African and Indonesian coffees of the time, the Yemeni beans yielded a more chocolatey flavour. At that time, in the 17th century, these chocolatey beans were thought to blend very well when paired with beans from Java. Across the centuries the term “mocha” morphed into being a stand-in for coffee made with chocolate while “java” became a…

Traditional Dahl Recipe / Danielle Minnebo In this recipe, I soak the red lentils for 12 hours or overnight before using them as it makes them much easier to digest. If you don’t have any ghee, you can easily use olive oil instead. I’ve also added cashew butter right at the end of this dish as it adds a nice creamy flavour and helps thicken the dahl. Serves: 4 2 tbsp ghee 2 tsp brown mustard seeds 1 tsp turmeric powder 2 tsp ground coriander 1 onion, finely diced 1½ cups red split lentils, soaked for 12 hours ½ tsp salt 1¼L water 2 tbsp cashew butter Cooked basmati rice, to serve Melt ghee in saucepan over medium heat. Add mustard seeds, turmeric and ground coriander. Allow to cook for…

Minestrone di Bufala Recipe / Dario di Clerico, That’s Amore Cheese Serves: 4 1½ tbsp olive oil 1 onion, chopped 1 leek, chopped 1 carrot, chopped 250g pancetta, chopped 1 celery stick, chopped 2 bay leaves 250g pumpkin, chopped 2 potatoes, chopped 300g cauliflower, chopped 1.5L vegetable stock 3 Roma tomatoes, diced 1 zucchini, chopped Half bunch asparagus, chopped 200g cup frozen peas Salt & pepper, to taste 400g tin cannellini beans, rinsed 100g That’s Amore Cheese Bufalotto Crusty bread, to serve Heat olive oil in large saucepan, add onion, leek, carrot, pancetta, celery and bay leaves and cook in pot for 3 mins or until onion is soft. Add pumpkin, potatoes and cauliflower to saucepan, add vegetable stock, cover, bring to boil and cook for 20 mins at low…

Vegetable Curry Pie Recipe / Adam Guthrie Clive of India curry powder is one of my favourite curry powders when it comes to making pies. When the spices combine with the puff pastry, it’s incredibly moreish. I also love this curry mixture without pastry, in a bowl with brown basmati rice. Makes: 12 pies 1 onion, finely diced 2 garlic cloves, chopped 2 tbsp Clive of India curry powder 500mL wholefood coconut milk (soak ½ cup of coconut flakes in 2 cups water overnight then blend until smooth) 500mL vegetable stock 500g mixed frozen veg such as peas, corn & carrots 2 cups broccoli florets 300g pumpkin, chopped into bite-sized pieces 8 button mushrooms, cut into quarters 1 zucchini, diced small 4 tbsp soy sauce or tamari 2 tbsp coconut…

Leda Berry Crumble Cakes Recipe / Leda Nutrition Makes: 8 small cakes 100g coconut oil cup rice-malt syrup ¼ cup coconut sugar 1 cup almond meal ¼ cup coconut flour ½ cup finely desiccated coconut Zest 1 lemon 5 eggs, whites only Pinch salt Approx. 6 Leda Golden Crunch Biscuits, crushed 1 punnet fresh blueberries In small saucepan, melt coconut oil, rice-malt syrup and coconut sugar together. Stir until well combined then allow to cool. In large mixing bowl, combine almond meal, coconut flour, coconut and lemon zest. In separate bowl, whisk egg whites with pinch of salt until soft peaks form. Add cooled coconut oil mix to almond meal mix and gently fold in together along with egg whites until ingredients are just combined, keeping as much air in…

If you are one of those people who don’t like spices, this may motivate you to give them a try again. Research tells us that people who eat spicy foods three to six days a week are 14 per cent less likely to die from any cause than people who don’t eat spicy food at all. This is true for both women and men. Specifically, spicy food consumption was associated with lower risk of death from cancer, ischaemic heart disease and respiratory diseases. Fresh and dried chilli are the most common food “spicers” to achieve this effect and fresh chilli tends to produce more protection against cancer, heart disease and diabetes. Chilli contains capsaicin and vitamin C and both ingredients are more plentiful in fresh chilli than dried chilli. Capsaicin…

Kvass & Pomegranate Spritzer Recipe / Bio-Beet Kvass Serves: 1 Ice 50mL Bio-Beet Kvass 50mL pomegranate juice Dash sparkling water Lemon or lime wedge, to serve Fill glass with ice. Pour Bio-Beet Kvass and pomegranate juice over ice. Top up with sparkling water. Serve with wedge of lemon or lime to highlight those sour notes. Feel free to turn this into an amazing cocktail with the addition of your favourite gin. Mid-Week Mojito Recipe / Bio-Beet Kvass Serves: 1 Ice 50mL Bio-Beet Kvass Dash sparkling water Lemon or lime, wedge, to serve Mint or basil leaves, to garnish Peeled cucumber strips, to garnish Fill a glass with ice. Pour over Bio-Beet Kvass. Top up with sparkling water (we like lime or cucumber flavoured). Add dash of lime or lemon for…

Very few ingredients are required to create a culinary masterpiece and aioli is one such testament to that adage. The garlic and oil emulsion is often referred to as “fancy mayo” but when you take the artisan route there’s a very down-to-earth story behind this condiment. The word aïoli has French Provençal origins, a combination of the words for garlic and oil. Its European history still influences the artisan craft today as a growing number of producers are focusing on wholesome, local and environmentally friendly practices. A sustainable route Sustainable production of aioli has resulted in many artisans choosing to make a plant-based product catering perfectly to vegans or those with egg allergies. Dibble Foods, a Sydney-based food company that styles itself as a “purveyor of plant-based foods”, is dedicated…

If you have trouble relaxing in social situations, a little kimchi or sauerkraut may be what you need. Social anxiety is a very real issue for many people but research shows that those who consume fermented foods (like yoghurt, kimchi and sauerkraut) have fewer social anxiety symptoms. Exercise is also linked to reduced social anxiety but the fermented food link is independent of exercise. There might be an element here of predisposing personality in that self-possessed people might boldly reach for fermented food saying, “I don’t give a damn if I smell like pickled cabbage, I’m going to eat this.” Much more likely though is that the beneficial effects of fermented foods on gut bacteria have an impact on mood. This is probably via by-products of good bacteria that enter…

Flax Pastries Recipe / Stoney Creek Homemade pasties are hard to resist. This pastry is easy to make and you can experiment with fillings. The flaxseed meal or flour replaces egg but absorbs water. You can try it gluten free or change the filling for a vegan dish. Makes: 4 pastries Pastry 115g chilled butter or vegetable shortening 115mL olive oil 3 cups pastry flour or gluten-free plain flour 1 tbsp whole flaxseeds ½ tsp salt 1 tbsp Stoney Creek Flax Flour combined with 3 tbsp cold water (flax egg) Splash cold water Filling 1 small parsnip, finely chopped 1 small carrot, finely chopped 1 small onion, finely chopped 1 small potato, finely chopped 250g premium minced beef Sprig thyme Nutmeg ½ tsp salt ½ tsp white pepper First, make…

Manuka Honey Banana Bread Recipe / HoneyLife Manuka Honey Makes: 1 loaf 2 cups all-purpose flour ¾ tsp baking soda ½ tsp salt 1 cup HoneyLife Manuka Honey ¼ cup butter, softened 2 large eggs 1½ cups mashed ripe banana 1/3cup plain yogurt 1 tsp vanilla extract Preheat oven to 175°C. Combine flour, baking soda and salt in bowl, stirring with whisk. Place Manuka Honey and butter in large bowl and beat with mixer at medium speed until well blended (about 1 min). Add eggs, 1 at a time, beating well after each addition. Add banana, yoghurt, and vanilla; beat until blended. Add flour mixture; beat at low speed just until moist. Spoon batter into 8½ × 4½-inch loaf pan coated with cooking spray. Bake at 350°C for 1 hour…

Growing up in suburban Melbourne, my exposure to cinnamon, this incredible spice, was pretty limited. We had a jar in the spice rack, sure, but it only made an appearance when Mum baked. Recipes called for modest amounts — a quarter or half a teaspoon here and there — which, when you factor in that the jar had probably been there for two decades, ended up being only a suggestion of actual cinnamon flavour. Then there was cinnamon sugar. This little gem was a mixture of roughly one part ground cinnamon to three parts sugar and made popular appearances at weekends for pancakes, cinnamon scrolls and the revered cinnamon toast. Like the cousin of fairy bread, cinnamon toast is, just as you may guess, a toasted slice of bread dressed…

Thai Prawn Green Curry with Coconut Basmati Recipe / Tilda Serves: 4 1 tbsp olive oil 1 onion, finely sliced Bunch fresh coriander, stalks chopped, leaves roughly torn 3 cloves garlic, crushed Thumb-sized piece fresh ginger, peeled & grated 2 green chillies, finely sliced 1 tsp ground turmeric 1 tin coconut milk 4 cardamom pods, cracked 4 cloves 4 kaffir lime leaves 1 cinnamon stick 450g tiger prawns, shelled & deveined Salt & pepper, to season 2 packs Tilda Steamed Coconut, Chilli & Lemongrass Basmati or Tilda Steamed Coconut Basmati Heat oil in large pan with lid. Add onion and coriander stalks and cook gently for 8–10 mins. Add garlic, ginger, green chillies and turmeric and cook for another 2 mins. Pour in coconut milk, bring to boil. Season with…

Ham & Cheese Pizza Recipe / Lee Holmes In my kitchen, I love to make batches of pizza dough, roll out the bases and freeze them for later use. That way you can make up the pizzas the night before and have them ready to pop into the school lunchbox for the next day. Makes: 2 Pizza Bases 1½ cups rice flour or gluten-free flour, plus extra 2 eggs, lightly beaten 2 tbsp olive oil 2 tbsp nutritional yeast flakes ½ tsp dried oregano ½ tsp dried basil 2 garlic cloves, crushed ¼ tsp Celtic sea salt 1 tsp apple-cider vinegar Topping 2 tbsp tomato paste ½ cup oven-roasted tomatoes (optional) 2/3 cup grated cheddar cheese ½ cup chopped ham Dulse flakes, for sprinkling Preheat oven to 220°C and lightly…

We have known for a long while that foods like crackers and milk before bed are sleep-promoting foods because they boost levels of sleep-inducing chemicals like serotonin. But how does the food that you eat all day affect your sleep quality? Research shows that a daily diet involving less fibre, more saturated fat and more sugar is associated with lighter, less restorative and more disrupted sleep. Specifically, more fibre leads to more time spent in deep slow-wave sleep, more saturated fat leads to less low slow-wave sleep and more sugar leads to more arousals from sleep. Very interestingly, just one day of higher fat and lower fibre consumption can influence sleep arousals. If your sleep is unsatisfactory, look to your diet.…

Chinese Sticky Rice with Shiitake Mushroom & Peanut Recipe / Pearl River Bridge Serves: 4–8 3 cups uncooked glutinous rice 2 tbsp Pearl River Bridge Premium Oyster Flavoured Sauce 2 tbsp Pearl River Bridge Superior Light Soy Sauce 1 tbsp sesame oil 1½ cups water 2 tbsp sesame oil ½ cup sliced shallots ½ cup peanuts 5–6 dried shiitake mushrooms, soaked & sliced 250g pork tenderloin, sliced 1 tbsp dried shrimp, soaked & drained 1 tsp white pepper 1 tbsp Pearl River Bridge Premium Oyster Flavoured Sauce Wash and drain rice and place in rice cooker. Add Pearl River Bridge Premium Oyster Flavoured Sauce, Pearl River Bridge Superior Light Soy Sauce, sesame oil and water to rice cooker. Soak rice for 30–60 mins then cook with white rice program. Heat…

Brussels sprouts don’t get the credit they deserve. They are a member of the cruciferous vegetable family along with cauliflower, broccoli and cabbage. These foods are nutritionally rich and contain medically active substances such as sulphoraphane. Perhaps because parents know they are so good for you, Brussels sprouts are put on children’s plates before their palates are ready for their subtle flavours. But you can unlock the healing power of these vegetables for your whole family with our recipes including: pear and cranberry Brussels sprouts salad; pan-fried Brussels sprouts with quinoa and tofu; Za’atar Brussels haloumi and tomato; kung pao Brussels sprouts; Parmesan baked Brussels and broccolini; or Brussels sprouts fritters. Quinoa & Brussels Sprouts Salad Recipe / Danielle Minnebo This is a nice fresh way to serve Brussels sprouts.…

Prawn Pizza with Rocket Recipe / Julian’s Gluten Free Pizza Bases Serves: 4 1 Julian’s Gluten Free Pizza Base Tomato paste or passata Prawns, cooked & peeled Avocado, cubed Handful rocket Parmesan cheese, shaved Salt & pepper, to taste Preheat oven to 220°C. Spread tomato paste evenly across pizza base. Add toppings and season with salt and pepper. Place in oven for 15–20 mins. Remove from oven and slice. Prosciutto, Basil & Parmesan Pizza Recipe / Julian’s Gluten Free Pizza Bases Serves: 4 1 Julian’s Gluten Free Pizza Base Tomato paste or passata Prosciutto, thinly sliced Parmesan cheese, shaved Basil leaves, to garnish Lemon wedges, to serve Salt & pepper, to taste Preheat oven to 220°C. Spread tomato paste evenly across pizza base. Add toppings and season with salt and…

One-pot Chicken Tenderloin with Leeks, Orange, Ginger & King Swiss Brown Mushrooms Recipe / Raymond Capaldi for The Bare Bird Serves: 4 8 large Swiss brown mushrooms 2 large leeks 8 The Bare Bird chicken tenderloins 3cm knob fresh ginger, sliced 3 cloves fresh garlic, sliced 250mL chicken stock 1 orange, peeled & sliced in semicircles Cooked rice, to serve Pineapple weed leaves for garnish (optional) Preheat oven to 180°C. Alternate top and tail leeks and mushrooms in small baking dish. Slide chicken tenderloins in between. Wedge sliced ginger and garlic in between other ingredients. Add stock and put straight in oven for 25 mins. Remove from oven, add sliced oranges to top and cook on stove top until stock reduces and turns to sauce. The chicken stock, mushroom, garlic…

Paleo-friendly Zucchini Pancakes Recipe / Cabot Health These paleo-friendly zucchini pancakes are not only easy to make but are high in quality fats, dietary fibre and antioxidants to increase satiety, stabilise blood sugar levels, aid digestion and protect against free radicals. Serves: 1 1 tbsp nut butter (peanut or almond), melted 1 egg 3 tbsp almond meal ⅛ tsp baking soda ¼ tsp Nature Sweet ½ tsp cinnamon ½ tsp vanilla essence 4 tbsp unsweetened almond or coconut milk 1 zucchini, grated (excess water squeezed out) 1 tbsp extra-virgin olive oil ½ cup berries, to serve (optional) In bowl, whisk nut butter with egg. Add almond meal, baking soda, Nature Sweet, cinnamon, vanilla essence and 2 tbsp milk to egg mixture. Stir to combine. Keep adding more milk 1 tbsp…

If there is one plant you want to grow in your garden, silver beet is it as it is highly perishable and best eaten within 10 minutes of being harvested. If you wrap it tightly in an airtight bag and keep it refrigerated, it might keep for five days but it is much better eaten fresh. There has been confusion in Australia between silver beet (Beta vulgaris) and spinach (Spinacea oleracea) but, as their species names tell you, they are two quite different plants although they do belong to the same family along with beets. Silver beet is also known as Swiss chard in places like America despite the fact that it did not originate in Switzerland. In fact, silver beet comes from the Mediterranean and as far back as…

Shepherd’s pie most likely originated sometime in the 18th century and somewhere in the United Kingdom or Ireland. The beginnings of this hearty dish were leftovers from the Sunday roast placed in a pie dish and covered with affordable but tasty potato as a crust. This was first known as cottage pie and the term was used interchangeably with shepherd’s pie for a century or so until a clear distinction was made. Today, shepherd’s pie refers to a dish made with lamb (for obvious reasons) and is regarded as the Irish form. Cottage pie is the British version and is made with beef. Whatever you call it, it’s a warming, nourishing and inexpensive way to make use of leftovers.…

July 1–31, Brisbane, AU Brisbane Good Food & Wine Month When the temperature drops and your thoughts turn to warm soups, chunky knits and time by the fire, you know it’s almost time for the Brisbane Good Food & Wine Festival. Embark on a tasting journey through Brisbane’s best restaurants, cafes and bars with a host of activities to keep the kids entertained. From pop-up parties to bar hops, long lunches and kitchen tricks, you’ll be inspired and nourished by the love of good food. Our favourite event? The GOMA x Lûmé collaborative dinner party on Friday July 12. Get in quick! goodfoodmonth.com/brisbane July 13, Sydney, AU Barossa. Be Consumed Want to be consumed by the Barossa, a region known for its fresh seasonal produce, wine and stunning landscapes? Good…