Innholdsfortegnelse for Issue #39 2021 i Eat Well

If nothing else, COVID-19 has been a valuable learning experience. We have learned how to look at ourselves in the mirror with a rampant head of unclipped hair and maintain a sense of dignity and self-love. We have mastered a hitherto unseen facial expression for Zoom business calls that lies somewhere between sub-lethal boredom and wry amusement. We have discovered that the word “binge” can be applied to any aspect of life, and that cotton, polyester and elastic combine to make very forgiving clothing. Among these lessons, there has also been plenty revealed about our food supply. COVID has sparked fears around food supply worldwide, but among those fears there are green shoots of hope for our food future. It has to be said that Australia has a highly secure…

On hot days in Barbados, many locals reach for a glass of a refreshing drink known as “mauby”. Mauby is made from the bark of the mauby, or snakewood, tree (Colubrina elliptica) which is mixed with water, sugar, cinnamon, orange peel, nutmeg, vanilla, star anise and cloves. In the early 1900s, sellers known as “Mauby Women” would walk the streets carrying vessels of homemade mauby on their heads, but today mauby is made commercially and sold as soft drinks or mauby syrups that are mixed with soda water. The taste of mauby is described as being unique with a bitter aftertaste, a little like beer. Many health claims are made for mauby, from cleaning the blood to treating arthritis and giving strength. There is even some evidence that it can…

Sticky Black Rice Recipe / Naomi Sherman A recent study found that the antioxidant content of black rice was about six times higher than brown or white rice. Just as importantly, it’s so pretty and crazy delicious! Serves: 4 Rice 1 cup black rice 2 cups coconut milk Sweetener of choice, to taste Roasted Rhubarb 1 bunch rhubarb, stalks trimmed & cut into 3–4cm batons 4 tbsp sweetener of choice 1 tsp vanilla bean paste 2 tbsp orange juice (optional) 1. Preheat oven to 180º C. 2. Place the black rice and coconut milk in a saucepan and bring to the boil. 3. Reduce heat to a bare simmer and cook, covered for 35–40 mins or until softened. 4. Sweeten to taste using preferred sweetener (I used a few drops…

Eat clean and healthy with Brookfarm’s Paleo Granola range that will not only make any breakfast or snack recipe taste delicious, but will support your personal health too. With Prebiotic Granola for gut health, Keto Granola high in good fats, and Espresso Granola for energy, the whole range is paleo, gluten-free and vegan. For an on-the-go boost, grab Brookfarm’s new Prebiotic Wholefood Bars, available in three indulgent fl avours. For more information visit brookfarm.com. au Macadamia Crunch Fudge Recipe / @ScoopItUp_ for Brookfarm Makes: 12 pieces 2 tbsp tahini 50g protein powder (vanilla or caramel) 1 tsp honey 1 tsp vanilla extract Pinch salt 1 tsp maca powder ½ cup Brookfarm Keto Paleo Granola Splash almond milk 1. Using your hands, combine all the ingredients except the granola and milk…

Beetroot Hummus, Avocado & Eggs on Toast Recipe / Lisa Holmen This simple lunch toast is bursting with colour and nutrients. Make sure you make the beetroot hummus from scratch using roasted beetroots to really bring out the flavour. It pairs perfectly with gooey soft-boiled eggs and avocado. Beetroot Hummus 1 large beetroot, cooked & quartered 400g tin chickpeas, rinsed & drained Zest & juice 1 lemon 2 cloves garlic, minced 2 tbsp tahini 2 tbsp extra-virgin olive oil ½ tsp ground cumin 4 slices sourdough 1 avocado, sliced 2 eggs, soft boiled 2 radishes, thinly sliced 2 tbsp fresh chives, sliced 1. Place all the beetroot hummus ingredients into a food processor and blend until creamy. If the mixture is too thick, add extra tahini or a dash of…

Victoria’s Great Ocean Road is home to some of Australia’s best experiences, providing a world like no other and tantalising the senses. The sights, sounds and tastes of the region offer a fusion of fl avours that deliver the ultimate dish when it comes to food for the soul. In our opinion, it doesn’t get much better than enjoying a local meal amidst forest air or with salty hair, and the Great Ocean Road serves this and then some. Once upon a time, this part of the world may have only been known for Bells Beach, Falls Festival in Lorne and pristine surf spots. Now the region has become an artisanal food destination in its own right, and it’s no wonder chefs from across the globe are flocking to this…

Roasted Eggplant & Capsicum Relish Recipe / Lisa Guy Capsicums are highly nutritious vegetables, loaded with antioxidants called carotenoids that can help dampen inflammation and protect the body against oxidative damage. Red capsicum also contains heart-healthy nutrients including antioxidant-rich lycopene, folate and vitamin B6. Serves: 4–6 5 red capsicum, halved 2 large eggplants, halved 3 cloves garlic, minced 1 red onion, fi nely chopped Juice 1 small lemon ¼ cup olive oil 1 tbsp apple-cider vinegar Pinch chilli fl akes Pinch sea salt & pepper Small handful parsley (optional) 1. Preheat oven to 240°C and line a baking tray with baking paper. 2. Place capsicums and eggplant on the tray and bake for 1 hour until the skins start to go black. 3. Put capsicum and eggplants in a covered…

Lee Holmes Lee Holmes’ food philosophy is all about S.O.L.E. food: sustainable, organic, local and ethical. Her main goal is to alter the perception that cooking fresh, wholesome, nutrient-rich meals is diffi cult, complicated and time-consuming. Lee says, “The best feeling I get is when I create a recipe using interesting, nourishing ingredients and it knocks my socks off. Then I can’t wait to share it with my community and hear their experiences.” After being diagnosed with a crippling autoimmune disease in 2006, Lee travelled the world discovering foods that could be used to heal her body at a cellular level. After fi nding many nutrient-rich and anti-inflammatory foods and changing her diet, Lee recovered. Her mind alive with ideas for new recipes, she wanted to share her creations with…

Avocado Avocados are a fabulous source of healthy monounsaturated fats that are essential for good health, including healthy cardiovascular function. Fats also have a positive effect on appetite and satiety. When fats enter the stomach, they stimulate the release of a hormone called cholecystokinin, which suppresses appetite and delays stomach emptying. This is one of the reasons why consuming avocados with a meal will help you feel full for longer. Avocados contain beneficial oleic fatty acids which have been found to reduce hunger and food intake. Avocados also provide plenty of dietary fi bre that further increases the satiating effect of this delicious fruit. A study published in Nutrition Journal found that overweight adults who added half an avocado to their lunch had an increase in satisfaction and decreased desire…

Alcohol might leave you feeling pleasantly at peace with the world when consumed in moderation, but your stomach won’t be having such a good time of it. Alcohol irritates the stomach lining and causes inflammation that can lead to ulcers. Some good news is that strawberry extract has been shown to protect the stomach against alcohol-induced damage. This is due to the high levels of antioxidant phenols found in strawberries and the fact that they also stimulate the body’s own antioxidant enzymes. Of course, inflammation of the stomach lining is not only caused by alcohol — viruses and non-steroidal anti-inflammatory medications can also damage the stomach. Strawberry extract is much more potent than raw strawberries, but including some organic or well-washed fresh strawberries in your daily diet may do your…

Leda’s gluten-free biscuits are perfect for making your favourite slice, tart or cheesecake base. Leda’s Arrowroot, Gingernut and Golden Crunch Biscuits are the essential accompaniment for your gluten- and dairy-free baking. For more information visit ledanutrition.com Blackberry & Chamomile Coconut Ice Cream Recipe / Leda Nutrition Serves: 12 200mL brewed chamomile tea, cooled 800g coconut ice cream, softened 500g frozen blueberries 500g frozen blackberries 100g Leda Arrowroot Biscuits Fresh blueberries & blackberries, to garnish 1. Add chamomile tea and half the coconut ice cream to a food processor or high-speed blender and process until combined. Remove from processor and set aside. 2. Add the frozen berries to the food processor and process until smooth. Add the remaining half of the coconut ice cream and continue to process until well combined.…

Matt’s Cray Cray Chrissy with Thousand Island Dressing & Soft White Bread by Chef Matt Germanchis from Fish By Moonlite, Great Ocean Road A Chrissy-boiled cray with lashings of homemade Thousand Island dressing served with soft white bread rolls and crunchy cos lettuce. Serves: 6 1 kg crayfi sh 6 white bread rolls, slit lengthways, to serve Cos lettuce, chopped, to serve Bunch fresh dill, roughly chopped or torn, to garnish Thousand Island Dressing 1 cup mayonnaise 1 tsp Sriracha sauce 1 tbsp Worcestershire sauce 2 tbsp tomato sauce 1 tbsp lemon juice, to taste ¼ tsp salt Nip spiced brandy 1. Bring a large pot of water to boil and add a small handful of salt. Gently place the crayfish into the water and cook according to weight, being…

Mr Consistent Cocktail Mixers Nothing says “celebration” quite like a good cocktail (or two!), and Mr Consistent is here to shake up your festive season with their delicious mixers. Think margarita, sours, cosmopolitan and espresso — just add liquor, ice and a few friends to share the fun with. The best part? The mixers themselves contain no alcohol, so if you’re planning on enjoying some booze-free festivities, Mr Consistent has got you covered! MEET I’ve been a vegetarian for almost a decade now and I’ve struggled to find a tasty meat-free alternative that doesn’t taste like, well, meat. Enter: MEET. I tried the MEETballs and MEET Strips and it was love at fi rst bite. They’re so easy to cook and you can easily sub them into your favourite meaty…

Raw nuts are a good source of protein and healthy fats, and can also raise levels of the mood-boosting neurotransmitter serotonin. Research has found that adding 30g of raw walnuts, almonds and hazelnuts to your diet each day raises levels of serotonin metabolites in the urine. As well as making you feel happier, serotonin decreases hunger. This means that at least part of the benefit of nuts in conditions like metabolic syndrome is reduced kilojoule consumption due to boosted serotonin levels. It makes sense really — after all, have you ever seen a fat, unhappy squirrel?…

Mezze Party Platter Recipe / Naomi Sherman Mezze, meaning appetiser or small plate, is the perfect fuss-free way to feed a crowd. Mix it up by using your favourite flavours and textures, or follow my guide exactly. Serves: 10 Greek Eggplant Dip 180g marinated chargrilled eggplant, including marinade 1 tsp minced garlic 1 tbsp breadcrumbs 2 tbsp parsley, fi nely chopped Olive oil Tzatziki 1 cup grated cucumber, squeezed well to remove juice 1 cup Greek yoghurt Zest & juice ½ lemon 1 clove garlic, minced ½ tsp salt 1 tsp chopped parsley 1 tbsp chopped dill Platter 1 cup tabbouleh 10 dolmades, fresh or tinned 440g marinated artichokes, halved 250g baby cucumbers, cut into spears 250g cherry tomatoes 4 pita breads, lightly toasted & cut into wedges 110g olives,…

Roasted Whole Turkey with All the Trimmings If you really want to create a show-stopper meal this Christmas, get organised, roll up your sleeves and throw yourself into the joy of creating and devouring this gorgeous recipe from my recipe book Supercharge Your Life. Serves: 10–12 6kg turkey, giblets removed Large handful fl at-leaf parsley Sea salt & freshly ground black pepper 170g butter, softened Zest & juice 1 lemon Large handful thyme Small handful sage 3 bay leaves (optional) 2 brown onions, peeled & halved 2 leeks, pale part only, halved lengthways 4 baby carrots, halved 2 stalks celery, halved lengthways 2 bulbs garlic 1L chicken stock 1. Preheat the oven to 210°C. 2. Pat the turkey dry with paper towel. Add the parsley to the cavity, season the…

Packed with the health benefi ts of omega-3, protein, fibre and lignans, Stoney Creek flaxseeds, oil and meal products add a smooth, nutty taste to smoothies, dressings, cereal, yoghurt and baked goods. Stoney Creek’s High Linoleic Safflower Oil is a soft-flavoured kitchen oil that can be used for baking, dressings, pan searing — and even massages! For more information visit stoneycreekoil.com.au Christmas Pudding Recipe / Stoney Creek Oil Christmas pudding is essential to our festive indulgences and it’s so easy and satisfying to make your own — simply mix the ingredients and steam. No fuss required! For a gluten-free pud, swap the plain flour and breadcrumbs for almond meal or rice flour. Serves: 4–8 600g mixed dried fruit 175mL dry sherry (or dry liquor of choice) 1 cup Stoney Creek…

Ames, tell us about your journey into the food world. Where did it begin and how? When I was 20, I was waitressing in a wholefood café in the Blue Mountains. One day, the cook walked out in the middle of a busy lunch shift and I was asked to jump into the kitchen and cook, despite having no commercial cooking experience whatsoever. I somehow managed to nail everything in that lunch rush and was asked to stay in that role instead of waitressing. I loved it! This café was really ahead of its time and I learnt a lot there. Everything was made from scratch and it sparked my interest in healthier ways of eating and sustainability. I ended up running this café and took these skills with me…

Cauliflower Tabbouleh Recipe / Naomi Sherman This fresh and tangy recipe will be your go-to summer salad. It’s delicious with grilled fish or chicken, a juicy steak, or simply by itself. This tabbouleh can be made well in advance so is perfect for picnics or a pot-luck supper. The best part? It all comes together in under 10 minutes! Serves: 6 1 cup riced caulifl ower (grated, finely chopped or pulsed in food processor) 2 cups fresh parsley leaves ½ cup fresh mint leaves, chopped 2 small red onions, fi nely diced 2 large tomatoes, quartered 2 tbsp lime juice 4 tbsp light olive oil Salt, to taste 1. Place the raw riced cauliflower into a large mixing bowl and add the parsley, mint and onions. 2. Scoop the pulp…

VGood HazelNOT Brownies Recipe / VGood Co Makes: 10 brownies ¼ cup flaxseed meal ¾ cup water 1 cup almond meal (use wholemeal spelt flour for nut-free) ¾ cup cacao powder 1 cup brown sugar 1 tsp baking powder ½ cup HazelNOT Choc Spread 1 tsp vanilla extract 1. Preheat oven to 180°C and line a loaf pan with baking paper. 2. Combine the flaxseed meal and water in a small bowl and let sit for 10 mins. 3. In a large mixing bowl, combine the almond meal or spelt flour, cacao, brown sugar and baking powder and mix well. 4. In a separate bowl, combine flaxseed mixture, HazelNOT Choc spread and vanilla, then mix into the dry ingredients. 5. Pour the mixture into the lined pan and bake for…

Vegan Carrot & Walnut Cake Recipe / Adam Guthrie Omega-3s can be found in an assortment of nuts and seeds and this recipe is a great way to eat this essential nutrient. Makes: 1 cake 2 cups wholemeal fl our 1 tsp baking powder 1 tsp baking soda ½ tsp salt 2 tsp ground cinnamon 1 tsp ground nutmeg 21/3 cups grated carrot 1½ cups brown sugar 2 tbsp ground fl axseed meal 6 tbsp water ½ cup apple purée 1 tsp vanilla extract 1 tbsp apple-cider vinegar 1 cup walnuts, chopped Icing 3¾ cups icing sugar 3 tbsp vegan butter 1 tsp vanilla extract 2 tsp apple-cider vinegar 3 tbsp fresh lemon juice Garnish 1 cup walnuts, chopped Edible fl owers (optional) 1. Preheat the oven to 180°C. Grease…

My Bestest Roast Potatoes Serves: 6–8 8 desiree, sebago, maris piper or russet potatoes (approx. 2kg) 1½ tsp salt ½ cup extra-virgin olive oil, lard or tallow 1. Preheat the oven to 220°C. 2. Wash the potatoes and cut them in half. Place them in a large stockpot, cover with cold water and add the salt. Place over medium heat and bring to the boil, then reduce the heat to medium–low and simmer for 5 mins to parboil them. Strain in a colander and leave for a couple of minutes to let all the steam off — this is key. They must be dry before the next step. While they’re drying off, place the lard or tallow in a roasting tin and place in the oven for about 5 mins.…