Innholdsfortegnelse for Issue 50 i Eat Well

Blood oranges are a mutation of sweet oranges and were documented in Italy as early as the 1600s. They look very much like ordinary oranges until you cut them open and see their blood-red fruit. The bright red flesh comes from pigments known as anthocyanins, the same group of antioxidant pigments that give berries their antioxidant effects. In addition to their anthocyanin content, just one blood orange gives you twice the recommended daily intake of vitamin C. The added bonus to all of this nutrition is a subtle raspberry hint to their flavour that makes these oranges a healthful and delicious snack.…

Organic Milk Co. Celebrate Australian Organic Awareness Month this September with certified organic products from The Organic Milk Co. and their great selection of preservative-free shredded cheeses. Perfect for family meals — pizzas, lasagnes, wraps, salads or anything you set your mind to. Available at Coles. For more information visit organicmilkco.com.au Cheesy Cauliflower & Mozzarella Cheese Pies V Being the granddaughter of a dairy farmer, there is a special place in my heart for Organic Milk Co. To celebrate Australian Organic Awareness Month, I am excited to share with you my Cauliflower and Organic Mozzarella Cheese Pies recipe. This is a perfect anytime meal and a delicious celebration of food that warms the heart. Serves: 6 600g cauliflower, roughly chopped (stalk and all) 2 cloves garlic, thinly sliced 4 sprigs…

Kue lapis is a favourite dessert in Indonesia, but it is also popular in Malaysia, Suriname, Brunei and Singapore. It is a form of layer cake made using rice flour, tapioca, sugar, salt, coconut milk and a variety of food colourings. You will find kue lapis in two, three or four colours, with each alternating layer a different colour. The layers can be peeled off and eaten separately, or you can slice through all layers and have a multicoloured mouthful. One thing that can’t be changed about kue lapis is the cooking time. Its preparation is the definitive slow cooking process and can be meditative in itself. Each layer is steamed separately and most recipes are quite specific about the timing. Each layer is cooked for seven minutes, except the…

Suriname is a small country on the north-east coast of South America. Culturally, the population is descended from India, the Caribbean and south-east Asia and it is the latter’s influence that can be seen in one of Suriname’s most popular dishes, goedangan. This refreshing salad is made from blanched green cabbage, green beans, bean sprouts, boiled eggs, sliced cucumber and shredded coconut. The vegetables are arranged on a platter and then garnished with slices of cucumber and eggs. A delightful and idiosyncratic dressing is made from coconut milk, yoghurt, lime juice, brown sugar and chilli. The crunchy coolness of this salad, combined with the tang of the dressing, makes it a winner at any outdoor gathering, as a light lunch or as a meal entrée.…

Stuffed Tomatoes (Gemista) GF VG Recipe / Naomi sherman This classic dish of rice-stuffed tomatoes combines the sweetness of tomatoes with the saltiness of olives and the crunch of pine nuts. Baked to perfection in a juicy sauce, it’s perfect as a starter, or serve with extra vegetables for a main course. Makes: 8 8 large tomatoes 60mL olive oil 3 tsp minced garlic 1 onion, diced 400mL tomato puree 125g rice ½ cup parsley, chopped ½ cup mint, chopped ¼ cup dill, chopped 1 tsp salt ½ tsp black pepper 125mL vegetable broth 50g pine nuts 80g olives, chopped Sauce Retained tomato flesh 125mL vegetable broth ¼ tsp oregano ½ tsp minced garlic 1. Preheat the oven to 200°C. 2. Slice the tops off the tomatoes and set them…

EATWELL for the love of food Tarator is one of the standout dishes of Bulgarian cuisine and it is the perfect nourishing, tasty food as the weather warms up. Technically, tarator is just a cold soup, but in Bulgarian society it is so much more as the soup is often served to guests as a welcome dish, and the more walnuts in the dish, the more welcoming the host. Tarator is made with cucumbers, fresh dill, garlic, walnuts, yoghurt, oil and water. You can also add vinegar or lemon to taste. No heat is required in the making and the ingredients combine to produce a light, refreshing, highly nutritious dish that can be served as a first course or a side dish to a main meal. However you have it,…

The Bare Bird The Bare Bird Chickens are raised amongst Victoria’s golden fields. The birds love to forage, roost and enjoy a wholesome and nutritious diet. They are antibiotic-free and contain no added hormones or steroids. The Bare Bird offers premium free-range chicken in a variety of cuts and works hard to taste the best! For more information visit thebarebird.com.au Apple-Stuffed Boneless Chicken with Maple-Dijon Sauce GF It’s no secret that I love entertaining, but there is only so much time in a day to get everything done. That’s one of the reasons why I love one-pan dinners — they’re usually really easy. This one is a real showstopper I love to wow my guests with. Apple-Stuffed Boneless Chicken with Maple-Dijon Sauce takes just 10 minutes of handson prep and…

CORN THINS® slices are not rice cakes. They’re made from corn and taste delicious — like popcorn squished into a healthy crispbread. Perfect with your favourite toppings or used in surprisingly delicious recipes. For more information visit cornthins.com Cauliflower Fritters GF VG Recipe / CORN THINS Serves: 1-2 6 CORN THINS slices 1 cup grated cauliflower ¼ red onion, finely chopped 2 tbsp chopped parsley 2 tsp water 1 egg, lightly whisked ¼ tsp ground cumin ¼ tsp ground turmeric 1 tsp extra-virgin olive oil 1. In a food processor, process the CORN THINS slices until a fine texture. 2. In a bowl, add the cauliflower, onion, parsley, water, egg and spices and mix well. 3. Add in the CORN THINS flour mixture and combine well. 4. Drizzle extra-virgin olive oil…

The world is a bread lover’s paradise, bursting with an abundance of different kinds of creations from all corners of the globe. Grab a slice of history, brush up on your bread intelligence and be inspired by the endless possibilities of this timeless, satisfying staple food. A brief history of bread Tracing the culinary history of bread from its origins to today is a journey that spans millennia. It all began in ancient civilisations like Egypt and Mesopotamia, where resourceful bakers stumbled upon the magic of naturally fermenting ground flour and water. In ancient Greece and Rome, bakers developed specialised milling methods and fancy ovens as bread became a staple food in these countries. Next, bread-making techniques spread throughout Europe. The Middle Ages brought bread guilds and a whole new…

Tell us about your journey into the food world. Where did it begin and how? Food has always been something I’ve loved: eating, cooking, grocery shopping, sharing a meal around a table. The simple rituals surrounding food have been the parts of life that have brought me joy and connection. I started cooking for my family when I was about 10 years old. I loved that there was this relatively simple skill I could learn to be useful and bring people together, and once I discovered this I was really hooked. Since then, cooking for others has always been a core part of who I am, and I’ve spent many years working in kitchens, developing skills and recipes as a home cook and cooking for friends and family. What has…

Sleep plays a crucial role in maintaining your overall health and wellbeing. Unfortunately, many of us struggle to get a good night’s sleep. Nearly 40 per cent of Australians suffer from poor sleep, including difficulties falling asleep, staying asleep, or waking too early. There are numerous factors that can affect your sleep patterns, but one of the most overlooked is the food you eat. Your diet plays an important role in regulating your sleep-wake cycle (or circadian rhythm) and certain foods can help your sleep patterns. Tart cherries Tart cherries have been found to be beneficial for improving sleep duration and quality due to their high levels of melatonin. This hormone is produced by the pineal gland in the brain and plays a key role in regulating the sleep-wake cycle.…

Raw nuts are a good source of protein, healthy fats and nutrients, but new research has found that they can also raise levels of the mood-boosting neurotransmitter serotonin. Adding 30 grams of nuts to your daily diet decreases inflammation in your body and it also raises serotonin levels. As well as making you feel happier, serotonin decreases hunger. This means that at least part of the benefit of nuts is that eating them reduces overall kilojoule consumption. It makes sense — after all, have you ever seen a fat, unhappy squirrel?…

FROM THE EATWELL TEAM Welcome back to EatWell with Emma TV! With former MasterChef winner Emma Dean as our star recipe creator and more than 60 brands joining the program, our collaboration has been a huge success. In this issue, we’re celebrating the warmer months and sharing our favourite recipes for spring. As always, we’d like to thank Toffee Studios and all the filming crew, the wonderful brands who make this possible and, of course, our EatWell community — we truly couldn’t do this without you. Want to recreate our bespoke recipes in your own kitchen? Emma Dean shows you how… For more information visit eatwellmag.com.au…

Chris' Foods Chris’ Homestyle Tzatziki Dip is available at Woolworths Australia-wide. Keep it on hand in the fridge for a delicious staple that the whole family will love. Add to sandwiches, wraps, roast vegetables, green salads and so much more. For more information visit chrisfoods.com.au Grilled Lamb Herb Salad with Tzatziki GF For a fast, simple and healthy dinner that is absolutely packed with flavour, try my Grilled Lamb Herb Salad with Tzatziki. What I love about this dish is the balance. The tangy herb salad is so light and refreshing alongside the lamb, making it a great pairing. Grilled lamb served warm with a generous dollop of one of my favourite refrigerated staples, Chris’ Homestyle Tzatziki Dip, turns this classic Greek salad into something truly special. And the whole…

Stoney Creek flaxseeds, oil and meal products are packed with the health benefits of omega-3, protein, fibre and lignans. They add a smooth, nutty taste to smoothies, dressings, cereal, yoghurt and baked goods. For more information visit stoneycreekoil.com.au Meat Balls DF Recipe / Stoney Creek Oil Serves: 4 500g lean mince ½ cup uncooked rice 1 slice bread, chopped ⅓ cup Stoney Creek Flaxseed Meal 1 onion, chopped 1 egg 1 tin tomato soup plus ½ tin water, mixed together 1. Mix mince, rice, bread, onion, flaxseed meal and egg in a medium bowl. 2. Roll into meat balls, place into a casserole dish and pour soup mix over. 3. Bake in moderate oven for approx. 1¼ to 1½ hours. Broad Bean Salad GF V Recipe / Stoney Creek Oil…

Use PEARL RIVER BRIDGE Superior Light Soy Sauce as a dipping sauce with your favourite Asian snacks, or add it to stir-fries and marinades for an extra fl avour infusion. It’s so versatile! Available at Coles and Woolworths. For more information visit pearlriverbridge.com Fish Fillet DF Recipe / PEARL RIVER BRIDGE Serves: 1 300g fish fillet, thinly sliced at a 45° angle Seasoning Salt, to taste Sugar, to taste White pepper, to taste 100mL water 1 tbsp PEARL RIVER BRIDGE Sesame Oil 20g spring onion, sliced 10g ginger, sliced 1 tbsp PEARL RIVER BRIDGE Seasoned Soy Sauce for Seafood 1. Season fish fillet with salt, sugar and white pepper. 2. Add water by quantity until the fish gelatinises. Seal with oil. 3. Heat oil to 100-120°C on low heat,…

You could book an overseas flight every year from the value of food you trash. Each year, Australian households throw out an average of $2500 worth of food (about $1000 per person) — the equivalent of around 312kg or one in every five shopping bags. And that’s only some of the uncomfortable yet illuminating findings by Fight Food Waste Ltd, the largest R&D organisation in the world devoted to food waste. The great Aussie waste patch A whopping third of the world’s food ends up as waste. And Aussies are one of the worst food wasters in the world, according to Dr Steven Lapidge, CEO of Fight Food Waste Ltd, an Australian government and industry-funded initiative that includes the Fight Food Waste CRC (Cooperative Research Centre) and Stop Food Waste…

Jam is based on fruit and fruit is a source of healthy antioxidants, but how much of the antioxidant goodness that exists in fruit makes it into your pot of jam? Studies have shown that fresh strawberry jam has the highest content of total antioxidants followed by cherry, apricot, fig and orange, respectively. However, jam processing decreases the total phenolic content and antioxidant activity of all fruits. Strawberry jam maintained around 54 per cent of the antioxidant activity of its component fruit. The better news is that although some antioxidant activity is lost in jam processing, it does seem that after the initial loss, making a fruit into a jam preserves it quite well for at least five months. On the downside, jam recipes often call for equal parts sugar.…