Innholdsfortegnelse for Issue #27 2019 i Eat Well

It’s thought that plums were one of the first fruits grown deliberately by humans. Plum stones have been found at gravesites dating back to the Stone Age (the Neolithic era), presumably placed there as provisions for the afterlife. There are many varieties of plum available today, with flavours that range from quite tart to extremely sweet. In Australia, around 200 types of plum are grown, and each has its own characteristics. In general terms, however, when buying plums, look for fruit that is evenly coloured, not too soft, and smooth. You can keep your unripe plums in a bowl at room temperature. Once they ripen, they should be stored in a bag in the fridge for up to five days. A chilled, juicy, sweet plum is one of summer’s delights.…

Freezer food has received a bit of a bad rap over the years due to the likes of highly processed frozen pizzas and sodium-heavy “ready meals”. However, there are plenty of ingredients that can be frozen if they are stored in the right way. So next time your pantry is bare, resist the temptation to order takeaway and cook from your freezer first. Here are some of the most useful ingredients to have in your freezer for healthy meals prepared in no time. Herbs Tired of recipes calling for a small pinch of parsley when you have to buy a whole bunch at your local market if you don’t grow your own? Don’t let your leftover herbs go to waste. The best way to freeze herbs is to chop them…

Lemon, Strawberry & Basil-Infused Water Jar Recipe / Lee Holmes These jars just scream summer holidays! Really, they are super easy for kids to create and keep the whole family refreshed through the warm summer months. Makes: 1 jar 1 cup strawberries, hulled & halved Squeeze lemon juice Handful basil leaves Filtered water or sparkling mineral water Place strawberries in jar and add lemon juice. Scrunch basil leaves in hands to release oils and flavour, and gently mix in with wooden spoon. Fill jar with water, then seal and leave to infuse. Raspberry, Rosemary & Apple-Infused Water Jar Recipe / Lee Holmes Why not take full advantage of summer fruits and herbs to enliven your daily water intake and ensure continuous hydration? They’re wonderful for Christmas day and look gorgeous…

People are drawn to kombucha for myriad reasons. The sparkling fermented tea is a healthier alternative to regular soft drink; it’s often consumed in lieu of alcoholic beverages like beer, wine or cider; and it’s also popular due to its delicious taste and health benefits, ranging from supporting gut health to providing a source of antioxidants, vitamins and minerals. Produced by fermenting sweet tea with a culture of yeast and bacteria, kombucha was once only available to purchase in the odd health-food store. Now the health elixir has infiltrated supermarkets and cafés, even appearing on tap at many restaurants and other venues, but there are dedicated makers across the nation staying true to the artisan craft. Kombucha in Australia If you’re a regular kombucha drinker, you’ve no doubt stumbled across…

Lentil Spinach Salad Recipe / Tilda Serves: 2 1 pack Tilda Steamed Wholegrain Basmati Rice or Tilda Steamed Wholegrain & Quinoa Basmati, , cooked as per packet instructions 75g cooked puy lentils 50g baby spinach leaves 4 sundried tomatoes in oil, chopped 1 apple, cored & sliced 2 tbsp walnut halves 1 tbsp raisins 30g goat’s cheese, diced Dressing 1 tbsp olive oil 2 tsp tamari 1 tbsp balsamic vinegar 1 tbsp honey Salt & pepper, to taste Pinch chilli flakes Place rice, lentils and spinach in bowl and mix well Add sundried tomatoes, apple, walnuts, raisins and goat’s cheese. Combine olive oil, tamari, balsamic vinegar and honey to make dressing. Season with salt and pepper to taste, and add chilli flakes. Pour dressing over salad and toss well before…

Yummy Milkshake Recipe / Stoney Creek Serves: 1 2 cups milk (skim, low fat, soy or rice) 1 tbsp quark or natural yoghurt 2 tbsp Stoney Creek Organic Flaxseed Oil Fresh fruit such as bananas, strawberries, blueberries, raspberries, apricots Herbs such as mint or lemon thyme Honey, if desired Place all ingredients in blender and blend until smooth. Serve. Tip: Use crushed ice or frozen berries for a more chilled result, and cinnamon or nutmeg for garnish and flavour. Christmas Pudding Recipe / Stoney Creek Serves: 4-8 600g mixed dried fruit 175mL dry sherry (or dry liquor of choice) 1 cup Stoney Creek Organic Flaxseed Meal 1 cup plain flour ½ cup breadcrumbs 1 tsp baking powder 1 tightly packed cup brown sugar 50g chopped almonds or hazelnuts 2 eggs…

Originating in South America, the pineapple was discovered for the Western world by Columbus in 1493 as he travelled to the island of Guadeloupe, naming it piña de Indes, or “pine of the Indians”. From there, it travelled to Hawaii, the Philippines, Africa and Europe. The pineapple was named for its physical likeness to a pine cone. The South American Guaraní people called it nana (which translates as “excellent fruit”). The actual name pineapple didn’t come into the English language until 1664, 171 years after Columbus discovered the fruit in Guadeloupe. The pineapple was introduced to Hawaii around 1770 by Captain James Cook, though it was only once pineapple was able to be canned that it became accessible worldwide. James Drummond Dole began a pineapple plantation on Oahu in Hawaii…

Although it’s often non-alcoholic and seen as a party drink, punch has much less festive origins. It seems that punch was invented by sailors working for the British East India Company in the 17th century. As they plied the seas of the world, these sailors would drink up to 10 pints of beer a day. By the time they reached the waters of the Indian Ocean, though, their beer supplies had become rancid, so when they made it to their destination, they were desperate for a drink to restore spirits. They turned to what was on hand and combined rum with citrus juices and spices to develop what we call “punch”. They brought it back to Britain where it became popular until the Victorian era, when the alcohol was removed…

As our population ages around the world, it is expected that the incidence of Alzheimer’s and dementia will quadruple by the year 2050. That is why so much research effort is going into finding ways to prevent dementia. The simpler the answers the better, and it seems that one simple way to reduce dementia risk may be by drinking coffee and tea. Research has shown that women who consume the highest amount of caffeine (more than 261mg of caffeine daily, equalling three 250ml cups of coffee or six cups of tea) were 36 per cent less likely to develop dementia or cognitive impairment compared to women who drank less than 64mg daily. The effect is probably related to a brain chemical known as adenosine. Caffeine blocks adenosine from attaching to…

Indonesian-Inspired Banana Omelette for Two Recipe / Lee Holmes This recipe reminds me of the breakfast street food I enjoyed every morning when I was teaching English across Indonesia. You can make a savoury version, too, with shallots, garlic, chilli and toasted shredded coconut. This sweet version also tastes sensational with in-season mango, chopped mint and toasted coconut. Serves: 2 2 large eggs ¼ tsp ground cinnamon ¼ tsp freshly grated nutmeg 1 tbsp chia seeds 1 tsp alcohol-free vanilla extract Pinch sea salt 2 ripe bananas, mashed 1 tbsp coconut oil ½ cup fresh mixed berries 2 tbsp pistachios Rice-malt syrup, for drizzling Handful mint leaves Blueberries, to serve Toasted shredded coconut, to serve (optional) In small bowl, beat eggs, then mix in cinnamon, nutmeg, chia seeds, vanilla and…

Chocolate Granola Protein Clusters Recipe / Cabot Health Serves: 6-8 1 cup mixed nuts, chopped (pecans, walnuts, almonds, Brazil nuts) 1 cup mixed seeds (sesame, pepitas, sunflower, chia) ½ cup quinoa flakes 1 tsp ground cinnamon or nutmeg ½ cup cacao powder ½ cup Cabot Health Synd-X Powder 2 cups shredded coconut ¼ cup honey ⅓ cup coconut oil, melted 5 pitted dates, finely chopped (optional) Preheat oven to 120°C and line or grease baking tray. Combine all ingredients (excluding dates) in large mixing bowl until everything is evenly mixed and all ingredients covered in coconut oil. Spread mix evenly onto baking tray, bake for 15 mins or until brown and crunchy. Turn tray halfway to achieve a more even batch. Allow to cool and store in big glass jar.…

For some time, saturated fat has been considered unhealthy and foods like butter that contain it have been recommended to be consumed sparingly. However, in recent times, it has been suggested that saturated fat might not be the food demon that we thought it was. In fact, a literature review of previous studies that included 636,151 people in 15 countries who were followed for a total of 6.5 million person-years found that each daily serving of butter (about one tablespoon) was linked with a minimal increase in risk of cardiovascular disease. However, butter consumption was not linked at all with overall death risk and it was in fact associated with a reduced risk of developing diabetes.If you wanted to summarise, it might be that a little bit of butter, in…

Mango Cheesecake Recipe / Lee Holmes Looking for the perfect Aussie Christmas dessert? Yes, I know, a cheese-less cheesecake … but sometimes you just have to trust me! I think I can even say that I like this more than regular cheesecake. Don’t be the friend who brings the unpalatable raw dessert to your Christmas lunch party. Bring this instead! Serves: 8–10 Base 250g raw cashews, soaked in filtered water for 2 hrs 100g shredded coconut Pinch sea salt 60mL lemon juice 2 tbsp melted coconut butter Filling 250g cashews, soaked in filtered water for 2 hrs, drained 120g coconut butter 3 fresh or frozen mangoes, diced 80mL lemon juice 1 tsp vanilla extract 1 tsp Supercharged Food Golden Gut Blend (optional) 2 tbsp rice-malt syrup 80mL coconut milk Handful…

Although there are many variations, the primary ingredients involve a magical combination of chickpeas, tahini, garlic and lemon. Hummus is deeply ingrained in many cultures across the Middle East, but who was it that sparked that initial brainwave of squashing chickpeas and mixing them with tahini? This has been the subject of much debate — even lawsuits — all stemming from a fierce love and pride for this nutritious, supremely delicious delicacy. The name hummus comes from the Arabic word meaning “chickpeas”, the more correct term for hummus being hummus bi-tahini, meaning “chickpeas with tahini”. Although there are many variations, the primary ingredients involve a magical combination of chickpeas, tahini, garlic and lemon. Chickpeas are the primary ingredient in hummus. First domesticated around 7000 years ago in Western Asia, the…

“Refined” carbohydrates are not the high-class foods that their name suggests. When you refine a carbohydrate, essentially you remove the nutrition from it. It’s no surprise then that eating unrefined whole grains is linked to a longer lifespan. Research tells us that people who eat 70g (about four servings) of whole grains per day, compared to those who eat little or no whole grains, have a 22 per cent lower risk of dying during a given time frame. Specifically, this breaks down to a 23 per cent lower risk of cardiovascular mortality and a 20 per cent lower risk of cancer mortality. Whole grains contain a number of bioactive compounds, in addition to fibre, which acts to lower cholesterol production, reduce the glucose response and increase feelings of fullness after…

Bliss Balls Recipe / Leda Nutrition Makes: 10 bliss balls 9 Medjool dates, pitted 1 cup Leda Arrowroot biscuits, crushed ⅓ cup coconut oil, melted ⅓ cup cacao powder ⅓ cup dried cranberries (ensure gluten-free) 1 tbsp chia seeds 1 cup desiccated coconut, for coating ½ cup cacao powder, for coating Place dates in medium-sized bowl, cover with water and allow to stand for 15 mins. Place dates, biscuits, coconut oil, cacao powder, dried cranberries and chia seeds in food processor and process until mixture comes together. Transfer to bowl and stand for 20 mins for chia seeds to soften. Place coconut and remaining cacao powder in 2 shallow dishes. Roll tablespoons of mixture into balls. Roll half the balls in coconut to coat and the other half in cacao.…

Singapore Noodles Recipe / Pearl River Bridge Serves: 2 170g dried rice noodles Sauce 1 tbsp Pearl River Bridge Premium Oyster Flavoured Sauce 2 tbsp curry powder 30mL Pearl River Bridge Superior Light Soy Sauce ½ tbsp sugar ¾ cup water 2 tbsp oil 2 cloves garlic, minced ½ onion, thinly sliced 60g red or yellow capsicum, peeled & thinly sliced 115g boneless & skinless chicken breast, cut into thin strips 170g prawns, shelled & deveined 170g bean sprouts 1 stalk spring onion, chopped Soak rice noodles in warm water until soft, drain well and set aside. Mix all sauce ingredients in a small bowl and set aside. Heat oil in wok over high heat. Add garlic, onion and capsicum and stir-fry until aromatic. Add chicken and prawns and stir-fry.…

It was the Romans who began the idea that oysters are an aphrodisiac. The only reason for this, if there is one, would be that oysters are an excellent source of zinc, which is necessary for the production of sex hormones. In poorly nourished Roman society the zinc hit from oysters may have had an effect, but for the modern person who eats a balanced diet, the zinc from oysters shouldn’t really make an amorous difference. If you do decide you want to enjoy some oysters, whether they are open or unopened, be sure they smell of the sea as this indicates freshness. Oysters that look slimy, sink into the shell and smell “fishy” are probably old and are best avoided.…

Black Rice Jewelled Salad Recipe / Melrose Resident Wholefoods Cook Dani Venn Serves: 1 Dressing ½ cup Melrose Organic Extra Virgin Olive Oil 2 tbsp honey 2 tsp Melrose Organic Apple Cider Vinegar Pinch salt flakes ⅓ cup flaked almonds ⅓ cup pumpkin seeds 500g cooked black rice, slightly cooled 2 cups fresh mint & parsley, roughly chopped 1 pomegranate, deseeded To make dressing, place olive oil, honey, apple-cider vinegar and salt flakes into small mixing bowl and stir well using fork or whisk until combined. If leaving this dressing to sit a while, make sure to give it another stir before adding to salad as honey may settle at the bottom of bowl. Toast flaked almonds and pumpkin seeds by placing in medium-sized frying pan over low heat, stirring…

November, Melbourne, Vic Good Food Month It’s that wonderful time of year again when Good Food Month graces the city of Melbourne and showcases the region's finest eateries. If you haven’t explored Melbourne’s leg of Good Food Month, we highly recommend you get yourself down there for this month-long celebration of food. Shining a light on the city's finest cafés, restaurants, bars and breweries, Good Food Month offers events the whole family can enjoy. From world-class dinners, pop-up parties and breakfast clubs to classes, talks, tours and workshops, all you’ll need is a notebook and an empty stomach. You’ll leave feeling full and inspired. What’s not to love about Melbourne’s gourmet foodie scene? goodfoodmonth.com/Melbourne November 7–24, Melbourne, Vic Night Noodle Markets Will you be heading to Melbourne’s hawker-style market on…

Do you feel as if you are always running on empty? Do you need that morning coffee hit when you wake up to get you going? It’s important that you fuel your body with the right types of foods that contain specific energy-boosting nutrients for you to stay healthy and energised. Key nutrients for energy production Iron is an extremely important mineral that supports healthy energy levels. Iron is necessary for the production of energy from glucose, which is the body and brain’s main source of fuel. Iron deficiency is a particularly common nutrient deficiency, especially in women, and without sufficient levels you will become tired and run-down. Including iron-rich foods in the diet like grass-fed meat, organic chicken and eggs, wild salmon, legumes and green leafy vegetables will help…