Innholdsfortegnelse for Issue #33 2020 i Eat Well

Peaches are thought to have originated in China, and today China is still the world’s most prolific peach producer. In Australia peaches are at their most abundant and freshest during summer and into autumn. There are thousands of hybrid peach varieties available but what they have in common is a velvet skin, subtle aroma and juicy flesh. You don’t need to do anything to a peach to enjoy it — just eating it raw is a delight. If you do want to go further, they go beautifully with ice cream or when grilled, poached or baked. If you want to really go over the top, you could make yourself a Peach Melba, famously developed at the Savoy Hotel London by French chef Auguste Escoffier (in honour of soprano Dame Nellie…

Over the course of a year your heart will beat about 42 million times as it pumps vital blood through the 100,000km of blood vessels that your body contains. Your heart works hard and the least you can do is support it with the foods that will keep it healthy. Foods that are good for your heart will reduce risk factors like high cholesterol and blood pressure as well as providing the nutrients that support the heart in its busy metabolic work. Mediterranean secrets The Mediterranean Diet you hear so much about features fruits and vegetables, whole grains, legumes, nuts, olive oil, fish, herbs and red wine in moderation. There are many positive health outcomes that arise from this diet and it is certainly very good for your heart. Foods…

Zesty, Herby Mushroom Pasta Recipe / EatWell with Emma Serves: 4 4 tbsp butter, divided 500g portobello mushrooms, thinly sliced 4 cloves garlic, minced 1 packet Vetta Rural Aid Penne Pasta 2 tbsp The Good Harvest Co. Plain Flour 1½ cups milk Zest 2 lemons, add as desired 1 tbsp chopped chives Salt & pepper, to taste ½ cup fresh parsley, finely chopped Shaved parmesan, to serve In a saucepan over medium-high heat, melt the butter and sauté the mushrooms and garlic until the mushrooms have reduced in size and are glossy. When the mushrooms are almost cooked, cook 400g of the Vetta Rural Aid Penne Pasta (enough for four people) in well-salted and boiling water for 10–12 mins. Once the mushrooms are glossy, in a separate bowl mix The…

Blondie Muffins with Raspberry & Hazelnut Recipe / Maria Barbounis, NPD for Pana Organic These muffins are a dream. Made with the addition of white macadamia chunks, they’re filled with sweet raspberry and molten pools of white cacao and toasted hazelnuts. Creamy, crunchy and moreish! Makes: 12 2 cups gluten-free self-raising flour 1 tsp bicarbonate of soda ½ tsp salt 60g coconut oil 160mL maple syrup 2 bananas, mashed 60mL plant-based milk 1 tsp vanilla extract 80g Pana Organic White Chocolate Hazelnut, chopped 120g raspberries (fresh or frozen) Preheat oven to 180°C. Line a muffin tin with foil or slightly grease with coconut oil. Place flour in the bowl with bicarb soda and salt, and mix. Melt the coconut oil. Place all the wet ingredients in with the flour and…

Starting with the simplicity of sesame seeds, tahini is a paste that packs a serious punch. Made from lightly roasted hulled sesame seeds that are ground into a thick, oily paste, tahini has a similar texture to peanut butter and its nutty flavour and thick, creamy texture make it suitable to use in both savoury and sweet recipes. But perhaps just as rich as its taste are the stories behind the makers of this paste, who weave nature, history and care into their tahini for a paste that feeds much more than just your body. A natural superfood The health benefits of tahini come back to its origin: sesame seeds. “Sesame seeds are both gluten-free and packed with phytonutrients and antioxidants,” explains Paul Raff, the founder of Mayver’s. His family-owned,…

Sweet corn is grown in every state in Australia and is harvested year-round, except for the winter months. In fact, sweet corn is the second most widely grown crop in the world, following only rice. Although low in protein and fat, sweet corn is high in vitamin C, the B vitamins, magnesium and potassium. It is incredibly versatile and despite its natural sweetness can be used in sweet or savoury dishes. Try these delicious corny dishes: Mexicola salad; bacon corn rosemary muffins; steamed corn with chilli butter; sweet corn, potato and asparagus pizza; gluten-free sweet corn bread; sweet corn and pumpkin salad; sweet corn purée with baked cauliflower and spinach; corn, kale and mushroom bake; and cheese, corn and chive muffi ns. Bacon Corn Rosemary Muffi ns Recipe / Georgia…

Sweet & Nutty Veggie Appetiser Recipe / Stoney Creek Serves: 6 Stoney Creek Organic Safflower Oil, to grease 6 slices bread of choice 1 beetroot, thinly sliced 250g pumpkin, thinly sliced 200g sweet potato, thinly sliced 4 button mushrooms, thinly sliced ½ red onion, diced 12 spinach leaves 2 cloves garlic, diced Unsalted butter, for frying Feta cheese, to serve (optional) Preheat oven to 180°C and grease a muffin tin with safflower oil. Using a cookie cutter, cut bread into circles and place into muffin tin. Once oven is heated, place tin in and cook for approx. 13 mins or until bread is golden brown. Heat a frying pan, place butter and vegetables in the pan and cook until golden. Once vegetables are cooked, divide into bread cups and serve…

Coconut Vegetable Curry Recipe / Spiral Foods Serves: 6 Stir-Fried Onion 2 tbsp Spiral Organic Virgin Coconut Oil 4 cloves garlic, finely minced 4 onions, minced 2 tbsp flour 4 tbsp mild curry powder Sauce 1 cup Spiral Organic Sugo 1 medium carrot, finely grated 1 large stalk celery, finely grated 1 small apple, finely grated 1 small piece ginger finely grated or 1tbsp ginger purée 1 small banana, finely chopped 1L vegetable broth 2 cubes vegetable stock 2 tbsp Spiral Organic Tomato Ketchup 1 bay leaf 1 small bunch bouquet garni (optional) ½ tin Spiral Organic Coconut Milk Salt & pepper, to taste Vegetables 3 tbsp Spiral Organic Virgin Coconut Oil 1 eggplant, diced 1 onion, sliced 1 red capsicum, diced 1 yellow capsicum, diced 1 zucchini, diced Optional:…

Coconut & Pineapple Mojito Smoothie Recipe / Lisa Guy This Cuban-inspired smoothie is full of flavour and health-boosting nutrients. Pineapple and lime are wonderful sources of immune-strengthening vitamin C and protective antioxidants. Pineapple contains an enzyme called bromelain which helps reduce inflammation and aids digestion. Makes: 1–2 glasses 1 cup coconut milk 1 cup frozen pineapple dices 2 tbsp finely chopped mint Juice 1 lime 1 tsp 100% maple syrup or raw honey Place all ingredients into a food processor and blend until smooth and well combined. Pour over a glass of ice and garnish with lime wedges and fresh mint. Cuban Wild Rice & Black Bean Bowl with Roasted Capsicums Recipe / Lisa Guy This hearty vegan dish provides a healthy balance of protein, fibre-rich complex carbohydrates and healthy…

Kokoda (pronounced ko-konda) is a traditional Fijian dish that is usually served as an appetiser but which could be a meal in itself. Not only is it delicious and healthy, it is easy to prepare and requires no cooking. It is essentially a raw fish ceviche, similar to a South American ceviche, but the Fijian version is served in a half coconut shell or sometimes a giant clam shell. Your typical kokoda is made with fresh fish (usually mahi-mahi, cod or snapper) that is marinated in a combination of coconut milk and citrus juice (lime and lemon) for six to eight hours. After marinating, the fluid is drained and the fish is tossed through a salad combination of diced ripe tomatoes, diced onion, chopped green capsicum, sliced oak leaf lettuce,…

Cups are so much a part of your daily life that it is easy to take them for granted, but the cup you might be sipping from right now has a rich and varied history. Essentially, a cup is a drinking vessel which has a mouth that is wider than its base. When humans first decided cupping your hands to scoop water wasn’t enough (probably around the time they decided that hot drinks might be nice), the early cups were laboriously carved from bone or wood and the earliest examples of these come from around 12,000 years ago. Gold, silver, bronze and lead were being used to make cups by about 4000 years ago, but these materials were not only unhealthy, they weren’t very comfortable when the liquid in question…

Balsamic Baked Butterflied Chicken, with Wholegrain Rice Recipe / EatWell with Emma Serves: 4 Marinade ¼ cup Mazzetti L’Originale Balsamic Vinegar of Modena 1 Leaf ¼ cup Bertolli Organic Extra-Virgin Olive Oil, Fruity Taste ¼ cup honey 2 tbsp Dijon mustard 2–4 cloves garlic, crushed 1 tsp salt Good grind black pepper 1 The Bare Bird Boneless Butterflied Chicken ½ large eggplant, cubed into 2cm cubes 1 red capsicum, chopped into 2cm pieces 8 Kalamata olives 2 French shallots, peeled & quartered lengthways (or one brown onion, peeled & cut into 8 wedges lengthways) 1 lemon, sliced into rings 2 packets Tilda Wholegrain Basmati Rice Additional lemon zest for serving Bunch parsley, chopped Combine Mazzetti L’Originale Balsamic Vinegar, plus Bertolli Organic Extra-Virgin Olive Oil with the rest of the marinade…

Caramelised Pear & Maple Upside-Down Cake Recipe / Lakanto by Holly Nash, Accredited Practising Dietitian & Nutritionist A beautiful upside-down pear cake that pairs perfectly with maple syrup. A traditional upside-down cake recipe would usually require a lot of added sugar, but this version has the same great taste without the guilt. Serves: 10–12 3 firm medium pears 50g butter ⅓ cup Lakanto Golden Sweetener ¼ cup Lakanto Maple Syrup 150g butter 1 cup Lakanto Golden Sweetener 3 eggs 1⅓ self-raising flour 1 tsp baking powder 2 tsp ground ginger To Serve Cream Lakanto Maple Syrup Preheat oven to 180°C (160°C fan-forced) and line a 22cm spring form pan with baking paper. Peel and slice the pears. Melt 50g of butter, ⅓ cup Lakanto Golden Sweetener and ¼ cup Lakanto…

Homemade Pizza Dough Recipe / Dario di Clerico @ That's Amore Cheese Makes: 3 pizza bases 220mL lukewarm water 20g fresh yeast or 7g dry yeast 1 tsp raw sugar 400g strong white flour 1 tsp sea salt 30mL extra-virgin olive oil Combine water, yeast and sugar in a small bowl and set aside. Combine flour and salt onto a clean surface and make a well in the centre. Pour water and yeast mix into the well. Using a fork, slowly bring in the flour from the inner edge of the well and mix into the water and yeast mix. Continue to mix until combined, then use your hands to bring the dough together. Knead for 10 mins or until you have a smooth dough. Brush a large bowl with…

This year, the EatWell Yummies Awards received a huge number of votes. After poring over more than 16,000 reader votes, we couldn’t be more excited to announce the EatWell Yummies Awards winners for 2020. A huge congratulation to you all. “We’d thank our readers for your votes and passion. We know that in the real world of dinner on the table by 6 and lunch boxes done by 8, that a good food idea can make a real difference. We know that our readers recognise this and that’s why you are front and centre in the voting process for the Yummies." said 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.…

Strawberry Coconut Ice Cream Cake Recipe / Leda Nutrition Makes: 12 slices Base 205g packet Leda Arrowroot Biscuits ½ cup coconut oil, melted Filling 800g coconut ice cream 100g Arrowroot Biscuits, whole 500g fresh strawberries, sliced + extra, to serve 180g Leda Golden Crunch Biscuits, crushed Line a 30×20cm lamington tin with baking paper. Process the Leda Arrowroot Biscuits in a food processor until fine then, while the processor is going, pour in the melted coconut oil, checking for consistency as you go. Press the mixture into an even layer in the prepared pan. Allow the coconut ice cream to soften slightly out of the freezer then spread a thin layer, approx. 1cm, over the biscuit base. Top with strawberry slices and whole Arrowroot Biscuits, then spread with a second…

Watermelon is a good source of the antioxidant lycopene and the antioxidant properties of watermelon have been shown to increase muscle protein. However, watermelon is also an excellent source of L-citrulline, a compound that helps with nitric oxide synthesis and increases glucose transport in skeletal muscle. Nitric oxide helps open up blood vessels. All of this suggests that watermelon should help with post-workout recovery and research shows that watermelon juice, given an hour before exercise, does reduce muscle soreness. The theory is that watermelon has this effect because the actions of citrulline speed up the process of lactic acid removal. This is relevant because lactic acid build-up can cause a burning sensation in the muscles and make them sore. Test it out weekend warriors; some watermelon juice before exercise could…

Vetta Rural Aid Pasta Made from 100 per cent responsibly-sourced wheat and proudly Australian-owned and made, the Vetta Rural Aid range donates 10c per pack to Rural Aid to provide financial aid to much-needed rural community initiatives. Available in 500g and 750g in Woolworths supermarkets nationally. W: vettapasta.com.au The Good Harvest Co. Flour Crafted from 100 per cent responsibly-sourced Australian wheat, The Good Harvest Co. Flour allows you to #CreateSomethingGood, with 10c per bag of flour sold donated to Rural Aid to support Australian farming communities. Available in plain and self-raising flour from the baking aisle in Coles. W: thegoodharvest.co…

Coconut Banana Chia Pudding Recipe / Lisa Guy This delicious creamy breakfast is chock full of important nutrients. Chia seeds are a great source of omega-3 essential fatty acids which are needed for healthy brain function and memory, youthful and glowing skin, and a strong functioning immune system. Bananas are rich in vitamin B6 and potassium. The body needs B6 to make the neurotransmitter GABA, which has a calming effect on the nervous system, and potassium to help promote normal blood pressure and better bone health. Serves: 3-4 ¼ cup chia seeds 1 cup coconut milk 3 tsp 100% maple syrup or raw honey for non-VG option 1 tsp vanilla bean paste or extract 1 small ripe banana mashed ½ tsp ground cinnamon Suggested toppings: banana, blueberries, shredded coconut, gluten-free…

Coconut & Mango Riceberry Rice Pudding Recipe / Asian Inspirations A creamy coconut rice pudding with riceberry, mango and toasted coconut. Serves: 2 1 cup riceberry rice 3 cups water ½ tsp salt ½ cup sugar 400mL coconut milk 1 mango, peeled & flesh cut into cubes Toasted coconut flakes Add riceberry rice, water and ¼ tsp salt to a saucepan. Bring to a boil, then lower heat and simmer covered for 20 mins, or until rice is cooked but still slightly wet. Add in the sugar, remaining salt and 350mL coconut milk, then stir through. Bring to the boil, then lower heat and simmer uncovered, stirring occasionally for 10 mins, or until mixture has thickened to desired consistency. Serve either warm or cold, with remaining coconut milk drizzled over…

Nectarine & Brown Sugar Muffi ns Recipe / Whole Grain Thins Makes: 12 muffins 150g packet WHOLE GRAIN THINS™ Ancient Grains ¼ tsp bicarbonate of soda 100g butter, room temperature + extra for greasing 150g raw caster sugar 3 extra-large eggs 200g low-fat natural yoghurt 1 tsp vanilla bean paste 3 nectarines, diced GF oats and demerara sugar, to decorate (optional) Preheat a conventional oven to 180°C and line a standard 12-hole muffin tin with liners. Place the Ancient Grains slices in a food processor and blend until they resemble a fine crumb. Stir in the bicarbonate of soda. Use a stand mixer or handheld beater to beat butter and sugar together until pale and fluffy. Add the eggs, one at a time, whisking each one in with a tbsp…

There is a dispute over the exact origins of dumplings, but it is likely they arose independently in cultures around the world. At their most basic, dumplings are a piece of dough made from whatever grain is available. They were originally used to extend, or fill out, other dishes such as stews, but once people started to stuff them with other foods, the dumpling became the focus of the meal itself. The stuffings for dumplings are virtually infinite and determine how you use them. For some delightful dumpling experiences try our: pork and shiitake gyoza; pan-fried mushroom and ginger dumplings; mushroom and egg dumplings; prawn dumpling noodle soup; steamed Japanese dumplings; and dumplings in spicy sauce. Lemongrass & Chilli Chicken Dumplings Recipe / Lisa Guy Chicken is an excellent source…

In Arabic “baba” means father and the phrase “baba ganoush” means “pampered father”. The legend goes that baba ganoush originated in Syria where a loving daughter would mash all of the food that she cooked for her toothless father as he was unable to chew. One of the vegetables that the daughter mashed was eggplant combined with olive oil, lemon juice and tahini. Whether or not that is how it came into being, baba ganoush is a popular dish these days, usually made with garlic as well and sometimes yoghurt. It is commonly served before dinner but its silky texture and smoky flavour can be enjoyed at any meal along with pita bread, pickles and vegetables.…

Featured Foodback I recently subscribed to EatWell magazine and have just received my first issue, #31. Well I must say, I am absolutely loving it so far. I have made quite a few things already and have many more earmarked to make in the future. So far I have made: Easy DIYT Fermented Vegetables, Lemon Risotto Croquettes with Pesto (I added finely chopped mushroom to this one), Butternut Pumpkin & Potato Cottage Pie, Kaleslaw (I added julienned raw beetroot and Mint to this recipe), Vegetable Croquettes and Smoked Tuna Patties. I LOVE LOVE LOVE them all! I love this magazine and have been telling all my friends about it. I noticed my mum had the latest copy on her bench after I told her about the Kaleslaw and the Cottage…