Innholdsfortegnelse for Issue 47 i Eat Well

EATWELL for the love of food…

Quark or Flaxseed Oil Mayonnaise Recipe / The Oil-Protein Diet Cookbook by Dr Johanna Budwig (Apple Publishing Co. Ltd) 3 tbsp Stoney Creek Organic Flaxseed Oil 3 tbsp milk 3 tbsp quark/cottage cheese or natural yoghurt 1 tbsp lemon juice &/or2 tbsp apple-cider vinegar 1 tbsp mustard ½ tsp dill, marjoram, mint or chives Pinch sea salt 1. Blend together oil, milk and quark. Add lemon juice or vinegar, mustard and sea salt. 2. Add fresh herbs to suit. Onion & Chive Dip GF V Recipe / Stoney Creek 125g low-fat cottage cheese or Greek yoghurt 1 small onion 1 tsp fresh chives, chopped ½ tsp Stoney Creek Organic Safflower Oil 1 tbsp Stoney Creek Organic Flaxseed Oil Crackers, to serve 1. Cook onion in safflower oil until transparent. Combine…

Hamed Allahyari was born in Iran and arrived in Australia as a refugee in 2012. In Iran, Allahyari was a chef and restaurateur when his life was placed in danger. He soon realised that leaving immediately was his only option. He travelled to Indonesia, then by a rickety fishing boat towards Australia where he was detained on Christmas Island. Allahyari was released into the community and slowly built a new life. His Melbourne restaurant, SalamaTea, is a place for sharing pride in Persian cooking. Allahyari has also brought his flair and talent to the Asylum Seeker Resource Centre and the Free to Feed cooking school. He is much loved in Melbourne food circles for his advocacy for other refugees and for the delicious food he creates and shares. Tell us…

Ottijiet or Spiced Shortbread Recipe / Naomi Sherman These delicate spiced biscuits came up time and time again when I was researching Maltese cuisine. I love great shortbread (and famously gifted a box of my almond shortbread to Nigella), so I was keen to see what these would be like. The answer to that question is: absolutely delicious! The spices are the hero of the biscuit, but the subtle citrus tones are a close second. Makes: 20 300g plain flour 100g caster sugar 2 tsp baking powder 1/4 tsp salt 1 tsp ground cloves 2 tsp aniseed, ground to a powder 2 tsp vanilla paste 2 tsp orange zest 2 tsp lemon zest 100g cold butter 1 egg 1 tbsp orange juice 1 tbsp lemon juice 1 tbsp cold water…

MINDFUL SIPPING alcohol free Alcohol is often seen as a part of Australian culture. Yet thanks to a plethora of delicious and natural alcohol-free alternatives, there’s never been a better time to enjoy your alcohol-free days — or to choose an alcohol-free lifestyle altogether. There are many benefits to reducing your alcohol intake. “Reducing the amount of alcohol you drink can deliver significant short- and long-term health benefits, including improvements to your mood, energy, sleep and concentration,” Caterina Giorgi, CEO for the Foundation for Alcohol Research and Education (FARE), says “Reducing your alcohol intake can also reduce your risk of chronic illness, such as cancer and other diseases.” Yet there are other benefits to selecting an alcohol-free drink that we don’t always consider You can enjoy an alcohol-free beverage almost…

Rhubarb contains a range of healthy chemicals including anthocyanins, the powerful antioxidants that you find in grapes and beetroot. Anthocyanins have been shown to selectively kill cancer cells, and rhubarb anthocyanins have been touted to help develop less-toxic treatments for diseases like leukaemia. Although raw food is often good, rhubarb is a prime example of one of those foods that is better for cooking. Baking rhubarb for 20 minutes dramatically increases levels of anthocyanins. For maximum antioxidant bang for your buck, a delicious rhubarb crumble could be a hot item on the menu.…

Teriyaki Chicken Rice Bowl GF DF Recipe / Naomi Sherman This intensely flavoured rice bowl uses black rice which is rich in antioxidants, full of textures and colours and can be enjoyed either warm or cold, making it the perfect lunch. Serves: 4 Teriyaki Chicken 8 skinless, boneless chicken thighs ⅓ cup soy sauce ¼ cup brown sugar 1 tsp olive oil 1 tsp Chinese black vinegar (or malt vinegar) 3 tsp minced garlic ½ tsp chilli flakes 500g cooked black rice 1 tbsp soy sauce 1 tsp sesame oil 1 cup shiso leaves or Thai basil (can be replaced with rocket) 1 cup mixed greens 2 spring onions, ribboned 120g kimchi 2 boiled eggs 1. Place the chicken thighs into a large zip-lock bag or sealed container and add…

Filo-Wrapped Feta V Recipe / Naomi Sherman Although small in size, these filowrapped feta parcels punch above their weight in flavour and richness. Perfect served as an appetiser or with a salad as a light meal, the combination of salty, soft, warm cheese and the sweet stickiness of the honey is next level. Serves: 6 6 sheets filo pastry, defrosted 80g butter, melted 400g feta, cut into 6 even fingers 2 tsp lemon zest 1 tbsp sesame seeds ¼ cup honey 1. Preheat your oven to 190°C and line a baking tray with silicone paper. 2. Make sure you keep the filo under a damp cloth to stop it drying out and getting fragile. 3. Lay out 1 sheet of filo and brush it all over with butter. 4. Lay…

MINDFUL SIPPING from garden to glass Nature is magical. There’s a sense of true beauty in the growth of a plant as its leaves unfurl and stretch towards the sun, as it becomes nourished by the richness of the soil, and as it becomes laden with fruit. With this in mind, it’s no wonder that when it comes to food and drink consumption, Australians are becoming more aware of the impact their choices have on the environment and how far their food has travelled to reach their plate. And, just as the paddock-to-plate movement has gained traction in the restaurant industry, the idea of a garden-to-glass drink is rapidly rising in popularity. We want to know where our beverages come from and how they have been produced to ensure our…

ARTICLE beating food cravings We all crave. We all eat. Put those two things together and it’s no surprise that every one of us can relate to having a craving for a particular food at one time or another. The problem arises when those cravings become overpowering and have negative impacts on your health and wellbeing. To help you become master or mistress of your cravings, here is a look at what causes them and 20 tips to give your cravings the flick. Common cravings “I eat chocolate every day, drink three cups of coffee and sometimes only have chips for dinner,” came my client’s guilty confession during a consultation. When I suggested that dreaded word “cleanse”, my client’s eyes widened with fear. Like a child having their toy taken…

Ricotta, Broccoli & Chickpea Salad GF V Recipe / That’s Amore Cheese Serves: 4 1 broccoli, cut into florets 400g tin chickpeas, drained & rinsed 2 cloves garlic, crushed 200g That’s Amore Cheese Ricotta Delicata 2 tbsp fresh lemon juice 2 tbsp flaked almonds 2 tbsp extra-virgin olive oil Salt & pepper 1. Blanch broccoli in boiling salted water for 2 mins, drain and set aside. 2. Prepare dressing by whisking lemon juice, extra-virgin olive oil, garlic, salt and pepper. 3. Combine chickpeas, broccoli and flaked almonds in a bowl Add dressing and mix until well combined. 4. Serve with fresh ricotta on top. Pumpkin Soup with Pesto, Burrata & Sage GF Recipe / That’s Amore Cheese Serves: 4 Pesto 10g sage, finely chopped 30g pine nuts ½ garlic clove,…

Fried Pomfret with Soy Sauce DF Recipe / PEARL RIVER BRIDGE Serves: 2 1 pomfret or other fish variety Seasoning 2 tbsp PEARL RIVER BRIDGE Golden Label Superior Light Soy Sauce 1 tbsp PEARL RIVER BRIDGE Premium Oyster Flavoured Sauce 1 tbsp PEARL RIVER BRIDGE Premium Seasoning Soy Sauce 2 tbsp sugar 200mL water 10g ginger, sliced Dash brandy 1. Slice 2-3 cuts on both sides of fish and season with salt for 10 mins. 2. Mix all the seasoning materials well to make the sauce. 3. Fry the pomfret on low until golden. Remove. 4. Fry the ginger in the pan, then put the fish back into the pan. 5. Pour some brandy in the pan and then add the sauce. 6. Cook the pomfret for 10 mins on…

EATWELL for the love of food…

ARTICLE all about tofu Whether you like it scrambled, fried, crispy, baked or sautéed, you can find a tofu recipe that is right for everyone - that is, if you know how to cook it. Often misunderstood for being bland, tofu is incredibly versatile in cooking since it has a mild, neutral taste which tends to take on the flavours of the food you cook it with. Cooking with tofu may be daunting for beginners, but the results can be exceptionally rewarding to your health and your taste buds. Tofu tales Tofu has been around for thousands of years. Originating in China, it is believed to date back to the Han dynasty (206 BCE-220 CE). It’s rumoured that more than 2000 years ago, the Chinese discovered it after accidentally combining…

ARTICLE low-carb dieting Low-carb diets are well known for helping people lose weight. When done right, a well-planned and balanced low-carb diet is a healthy way to eat and can have many outstanding health benefits. Low-carb diets limit the amount of carbohydrate foods eaten and have a higher proportion of high-quality proteins and healthy fats. Following a low-carb diet doesn’t mean you have to remove all carbs from your diet completely. You should be aiming to have at least 20 per cent of your calories from nutritious unprocessed carbohydrate sources such as vegetables, fruits, legumes, and a small amount of low-GI wholegrains like oats, wild rice, buckwheat and quinoa (seed). Carbohydrate-rich foods that should be limited or avoided on a low-carb diet include processed foods and drinks with added sugars…

APRIL April, Newcastle, AU Newcastle Food Month newcastlefoodmonth.com.au April 16, Lara, AU Lara Food and Wine Festival geelongaustralia.com.au April 28-May 7, Canberra, AU Tasting Australia tastingaustralia.com.au April 22, Maleny, AU South East Asian Cooking Class spicersretreats.com April 29, Goulburn AU Tastes of the Goulburn tastesofthegoulburn.org.au MAY May 19-21, Maitland, AU Maitland Taste maitlandtaste.com.au May 28, Laurieton, AU Slice of Haven Festival sliceofhaven.com.au JUNE June 16-18, Tasmania, AU Dark Mofo darkmofo.net.au…