Innholdsfortegnelse for Issue #45 2022 i Eat Well

Georgia Harding Georgia Harding is a naturopath with almost 20 years' experience, a mother, and a passionate health educator. After many years consulting in a busy practice, lecturing in natural medicine and sharing her knowledge on talkback radio, Georgia decided to reach out and share her passion for holistic health by developing her blog, Well Nourished. On her website, she shares fad-free health advice and intolerance/ allergy-friendly recipes to inspire people to live happy, healthy lives and create delicious food memories. Georgia says, “The intricacies of the way we eat seem to have become the big picture and a source of stress for so many people. Avoid becoming hung-up on all of those little things you ‘should’ be doing and take simple steps to improve your health and wellbeing —…

Prawn, Avocado & Cucumber Bites Recipe / Sammy Jones Bite-size bursts of summer flavour and texture to impress your guests, but easy and quick to put together. Serves: 4-6 2 tsp minced garlic Salt & pepper, to taste 3 tsp fresh lemon juice 2 tbsp pomegranate molasses or balsamic glaze 12 fresh tiger prawn cutlets (or any medium/large prawn/shrimp) 1 large avocado, mashed 2 tsp olive oil, for pan 1 continental cucumber, peeled Fresh dill leaves, to serve 1. In a mixing bowl, mix garlic, a pinch of salt and pepper, 2 tsp lemon juice and 1 tbsp pomegranate molasses. Toss prawns through the mix and set aside. 2. In another mixing bowl, mash avocado, 1 tsp of lemon juice and a pinch of salt and pepper to taste. 3.…

Flank Steak with Chimichurri Recipe / Naomi Sherman Nothing pairs as beautifully as grilled steak with a fresh and tangy chimichurri. In researching flavour bases, I came across the classic Argentinean combination of sazon spice rub and chimichurri, so I based my rub on the traditional sazon. The main spice in sazon is achiote powder, or ground annatto seeds, but this is not readily available here. Instead, I've substituted it with the recommended combination of sweet paprika and turmeric. Serves: 4 500g flank or skirt steak Rub 2 tsp olive oil 2 tsp onion powder 1 tbsp garlic powder 1 tbsp ground coriander seeds 1 tbsp cumin 1 tbsp dried oregano ¼ tsp turmeric 1 ½ tbsp sweet paprika 2 tsp salt 1 tsp ground pepper Chimichurri 1½ cups parsley,…

A wholesome, well-balanced diet delivers brain-boosting nutrients that are required to regulate your brain chemistry to support mood, brain function and emotional health. Certain vitamins, minerals and amino acids are needed for the production of your “feel good” neurotransmitters, namely serotonin, dopamine and GABA (gamma-aminobutyric acid). These neurotransmitters help enhance your mood and promote optimal brain function. They also assist with sleep and reducing anxiety levels. Here are seven foods that are rich in the nutrients you need to boost your mood. Raw cacao Raw cacao is an ancient superfood known for its mood-boosting properties. Cacao contains phenylethylamine, the same chemical that's created in the brain when you fall in love. It has a natural antidepressant effect and can help lift your mood, along with increasing focus and alertness. Cacao…

EATWELL for the love of food…

Choc Banana Quinoa Pudding Recipe / Kfibre Serves: 4 1 cup uncooked white quinoa, rinsed well 500mL water ½ tsp vanilla extract ½ tsp cinnamon 1 tbsp chia seeds 2 tbsp maple syrup 250mL lactose-free milk 2 tsp Kfibre 100g (1 medium) firm banana, sliced 30g shaved dark chocolate 1. Combinequinoa, water, vanilla and cinnamon in a microwave-safe bowl. Microwave on high for 15 mins or cook on stovetop according to quinoa pack instructions. 2. Fluff up cooked quinoa with a fork. Add chia, maple syrup, lactose-free milk and Kfibre. Stir well to combine. Separate across 4 glass jars, seal and refrigerate overnight. 3. In the morning, top with sliced banana and shaved dark chocolate. Note: To make dairy-free, use almond milk in place of lactose-free milk. Sticky Ginger &…

Pineapple Crumble Recipe / Sammy Jones A combination of fresh, sweet summer pineapple, balanced with the slight tartness of the apples. Serves: 4-6 Filling 1½ tbsp cornflour or plain flour 2 tbsp brown sugar 2 tsp cinnamon 350g fresh pineapple chunks 2 Granny Smith apples, peeled & sliced Crumble 130g plain flour 90g butter, softened 35g rolled oats 3 tbsp desiccated coconut 2 tbsp raw sugar 1 tbsp brown sugar Pinch salt Ice cream, for serving 1. Preheat the oven to 180°C. 2. Start with the filling: add flour, sugar and cinnamon to a bowl and toss pineapple and Granny Smith apples through. Set aside. 3. In a mixing bowl, add all crumble ingredients and mix. Use fingertips to combine the butter into the mix until the mixture feels well…

Crumbed Gnocchi with Smoky Red Pepper Sauce Recipe / Grand Italian Makes: 36 skewers 330g jar roasted red peppers, well drained & roughly chopped 1 cup whole-egg mayonnaise 3 cloves garlic 1 tsp brown sugar ½ tsp smoked paprika Salt & freshly ground black pepper, to taste ⅓ cup plain flour 3 tsp garlic powder 3 tsp oregano leaves 1 tsp salt ¼ tsp white pepper 2 eggs, well beaten 3-4 cups panko crumbs 500g Grand Italian Potato Gnocchi 500mL rice bran oil, for shallow frying 1. In a food processor, combine peppers, mayonnaise, garlic, sugar, paprika and seasonings and process until smooth. Refrigerate until required. 2. Combine flour with garlic powder, oregano and seasonings in a bowl. 3. Place the eggs into a second bowl and the crumbs into…

Chocolate Olive Oil Mousse Recipe / Naomi Sherman You guys know how I feel about chocolate by now, surely? I mean, it'ctically the perfect food group. That'story and I'cking to it. Combine the superpowers of dark chocolate with the amazing nutritional value of olive oil and you't a superfood-packed dish. Using olive oil instead of cream in this mousse makes it rich. silky and so decadent. Serves: 6 150g dark chocolate, broken into pieces ⅓ cup olive oil (use a light-flavoured oil) 4 eggs, separated 1 tsp vanilla paste 1/4 cup caster sugar 1. Place chocolate in a bowl over a pan of simmering water until smooth. 2. Slowly add the olive oil, whisking the whole time. Once the oil is combined, set the chocolate mixture aside to cool. (Note…

Knives It may look impressive to have a knife block with a dozen knives sitting pretty on your kitchen bench, but in most kitchens, not even half of them will be used. For everyday cooking, all you need to get started is three main knives: an 8-10in chef's knife, a serrated knife and a paring knife in priority order. There is a reason why a chef's knife is called a chef's best friend. A sturdy chef's knife is essential to slice through proteins and “tough” vegetables like pumpkins with ease, while a serrated knife is useful to cut bread and fruit and vegetables like tomatoes. A paring knife has a short blade with a pointed tip and is more suitable for delicate jobs like chopping, peeling and trimming. Don't skimp…

Green Things Fritters Long live the fritter. Could there be a more forgiving and useful trick up your sleeve? When in doubt, make fritters. When the fridge needs a clear-out, make fritters. When the veggie patch is looking like it could do with a tidy-up, make fritters. Here's a green fritter recipe for all of the above. Use spinach, silver beet, zucchini, kale, celery leaves, peas, herbs or a mix of what you have. Makes: 5-6 Fritters 1 bunch (about 350g) spinach, finally chopped 1 cup fresh herbs of choice ½ cup grated or crumbled cheese (haloumi and strained feta work well) ¼ cup plain (all-purpose) flour 3 eggs, beaten with ½ tsp salt 2 tbsp oil 1. Mix fritter ingredients in a bowl. 2. Heat oil in a frying…

The Clams The Clams are Melbourne's least professional but most fantastic feminist water ballet team. They are quirky, sassy and full of energy. Think of them as your personal cheer squad on Christmas day. The Clams are here to celebrate your wins and loudly clap your losses. They're your reminder that Christmas isn't supposed to be perfect — much like their water ballet routines. Instead, it's supposed to be entertaining, playful and full of joy. To see The Clams in action, our fabulous EatWell Christmas with Emma Dean is now streaming on 9Now.…

Semolina Cake (Namoura) Recipe / Frida Deguise “When I sit down with my family, food just seems to taste better. It's also one way my kids can experience the full Lebanese culture,” comedian and chef Frida Deguise shares. Enjoy Frida's beautiful Namoura cake and bring a touch of Lebanon to your Christmas celebrations. Serves: 20 slices Sugar Syrup 2 cups sugar 1 cup water Juice ¼ lemon 1 tbsp orange blossom water or rose water 2 tbsp tahini 3 cups coarse semolina 1 cup caster sugar ½ cup desiccated coconut 1 tsp baking powder 1 tsp bicarbonate of soda 250g unsalted butter, melted 1 cup full-fat Greek-style yoghurt 1 cup milk ½ cup thickened or pure cream Slivered pistachios & edible rose petals, for serving 1. Preheat oven to 180°C…

Persian Bliss Bites Recipe / Hamed Allahyari “My dream is for everyone in Australia to try Persian food once,” Hamed Allahyari shares with a warmth and kindness that can be felt across the room. Makes: 10 bites 1 cup (100g) walnuts 300g Persian soft dates (or other dates) Heaped ⅓ cup (100g) tahini 2 tsp vanilla extract 1 tsp ground cardamom Coating Ideas 1 cup slivered almonds 1 cup slivered pistachio kernels 1 cup sesame seeds 1 cup edible dried rose petals 1 cup dried barberries 1. Crush walnuts in the small cup of the Nutribullet Smart Touch Blender Combo. Transfer to a bowl. 2. Place dates in the large jug of the Nut ri bullet Smart Touch Blender Combo and pulse until just chopped.Transferto a bowl with the walnuts,…

Irish Bread with Beetroot-Cured Salmon Recipe / Eamon Walmsley The whole family will love this beautiful Irish Bread served with Beetroot-Cured Salmon. Serves: 10 1⅓ cups plain flour 1⅓ cups wholemeal flour 1 tsp baking powder 1 tsp bicarbonate of soda 2 tsp fine sea salt 60g chilled unsalted butter, chopped 300mL buttermilk Chris' Provenance Hommus Dip & Middle Eastern Dukkah, to serve Beetroot-cured salmon gravlax (recipe below), to serve Beetroot-Cured Salmon Gravlax 500g salt 200g sugar 1 tbsp black peppercorns 2 large beetroot, peeled & grated 1 bunch dill, plus extra to serve 750g salmon, pin-boned, skin removed Micro herbs or baby salad leaves, to serve 1. Place your Crumble Dutch Oven and lid in the oven and preheat to 220°C (200°C fan-forced). 2. Place the flours, baking powder,…

We recently had a few people over to watch a sports match on television and as part of the festivities we put togethera cheese platter. I love cheese platters and it's not just because I enjoy my cheese. For me, cheese platters are a fascinating social microscope. For our recent fromage folly we put together five cheeses. We had a Welsh red Leicester, a French camembert, a cream cheese flavoured with honey and pistachio, a Tasmanian gorgonzola-style blue vein, and a wedge of Swiss. With a scattering of water crackers and a quintet of cheese knives available, guests were able to attack the platter as they saw fit. From this point there are three levels on which I revel in the cheese platter. The first is taste, although I'll admit…

Capsicums are part of the nightshade family and are from the same species that produces cayenne or chilli peppers. They are native to Central America, where they have been cultivated since at least 3500 BCE. Explorers brought them to Europe in the 1200s and they spread like wildfire. Capsicums come in many colours, including green, yellow, orange and red. The green capsicum can be an immature, non-ripe version of the other colour varieties. To confuse the issue though, not all capsicum varieties start out green, and neither do green capsicum always mature into the other colours. While you can eat your capsicum at any stage of development, research has shown that the vitamin C and carotenoid content tends to increase while the capsicum is reaching its optimal ripeness. The added…

Slow-Cooked Lamb with Lemon & Harissa Sauce Recipe / Naomi Sherman Tender, falling-apart lamb, infused with flavour, is paired with a tangy, salty, spicy sauce that lifts the flavours to a whole new level. Serve with a grain salad and some roasted eggplant for a delicious family dinner. Serves: 6 2.5kg leg lamb Marinade 2 tsp ground coriander 2 tsp cumin 1 tbsp caraway seeds 6 cloves garlic, finely chopped 3 tsp smoked paprika ½-1 tsp cayenne pepper 3 tbsp olive oil Lemon & Harissa Sauce 200g preserved lemons 2 tsp lemon zest 2½ tbsp olive oil 1 tbsp harissa paste 1. Remove the leg of lamb from the fridge. 2. Mix the marinade ingredients together in a small bowl. 3. Lay out 2 sheets of aluminium foil in a…

Pavlova Wreath with Whipped Lindt Chocolate Ganache (Ganache Montée) Recipe / Thomas Schnetzler, Lindt Master Chocolatier Nothing says an Australian Christmas like a pavlova, and when you mix it with Whipped Lindt Chocolate Ganache, you have a true-blue Aussie winner on your hands. Here is Lindt Master Chocolatier Thomas Schnetzler's secret recipe. Serves: 10-12 6 Sunny Queen Egg whites, at room temperature Pinch salt 1½ cups (330g) caster sugar 1 tbsp cornflour 1 tsp white vinegar 2 tsp vanilla bean paste Cherry Hill cherries, to serve Strawberries, sliced, to serve Lindt Mini LINDOR & Mini TEDDY, to serve Whipped Lindt Chocolate Ganache (Ganache Montee) 100g Lindt EXCELLENCE 70% Cocoa Chocolate, chopped 40mL glühwein (see note) or port, warmed 1 leaf gold strength gelatine 200mL cream (35 per cent fat) 2…