Innholdsfortegnelse for Issue 52 i Eat Well

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, nutrientrich 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 finding many nutrient-rich and anti-infl ammatory foods and changing her diet, Lee recovered. Her mind alive with ideas for new recipes, she wanted to share her creations with…

Zobo is a delicious Nigerian drink made from dried roselle leaves. Roselle is a species of hibiscus and the drink is made using the roselle leaves combined with ginger, oranges and pineapple. To make zobo (also known as “zoborodo”), just wash your dried roselle/hibiscus leaves in warm water, then put them in a saucepan and cover with 2.5 litres of water. Add in grated ginger, sliced orange and diced pineapple. Bring the water to the boil, cover it and leave it to just simmer for 30 minutes. After 30 minutes, add some sweetener if you choose — low-GI options like stevia and coconut sugar are good choices — and leave it to cool. Once cooled, sieve your zobo through a fine mesh and chill the liquid in the fridge. Your…

One-pan Creamy Mushroom & Spinach Pasta Recipe / Lisa Guy This hearty dish is loaded with flavour and is packed with goodness. Mushrooms are nutritional powerhouses as they are rich in B vitamins, iron, potassium and selenium. Mushrooms are also a great source of chitin, which is a type of insoluble fibre that gives mushrooms their meaty texture and gut-healing properties. Chitin acts as a prebiotic, which boosts the growth of beneficial gut microbiota and reduces intestinal inflammation. Mushrooms are a good vegetarian source of protein, containing all nine essential amino acids. Serves: 4 400g rigatoni pasta Olive oil 1 medium onion, finely diced 3 cloves garlic, minced 200g English spinach 350g cremini or button mushrooms, sliced ½ cup vegetable stock Pinch sea salt & pepper 1 tsp Italian herbs…

Chocolate Mousse Cups GF V Recipe / Naomi Sherman The idea for these chocolate bowls came to me one day and I've been waiting for just the right special occasion to use it. These dark-chocolate mousse bowls are perfect for your romantic dinner or for any other festive feast. These chocolate bowls are a super-easy dessert (I promise) to make but look spectacular. Even better, this recipe makes extra for the next day. Serves: 6 8 water balloons 100g chocolate, finely chopped 250g milk chocolate (choc bits or finely chopped) 500mL cream Freeze-dried raspberries & candy hearts, for garnish 1. Blow up the water balloons to a small bowl size. 2. Melt the dark chocolate in the microwave or over simmering water until smooth and runny. The chocolate has to…

Campfire S'morish Banana Boats GF V Recipe / Sammy Jones These camping recipes are not only tasty but also fun to prepare while enjoying the great outdoors. Serves: 4 4 ripe bananas (1 per person) ½ packet mini or chopped full-size marshmallows 100g dark chocolate chips ½ cup crushed nuts 1. Leave the bananas in their peels and make a lengthwise cut through the top, splitting the banana but not cutting through the bottom peel. 2. Fill the banana with marshmallows, chocolate chips and crushed nuts. 3. Wrap the stuffed banana in aluminium foil. 4. Place the foil-wrapped banana boats on the campfire grate or in hot coals for 5-10 mins until the fillings melt and become gooey. 5. Carefully open the foil and use a spoon to scoop out…

At university you are busy and while food is social, money is often in short supply. The irony is that you need your best nutrition when you are studying. Here we offer cheap easy-to-make meals that will suit students or anyone on a budget, such as: berry chia pudding; chilli bean burritos; lentil soup; chicken fried rice; Aussie ramen; and easy meatballs. Easy Meatballs DF Recipe / Naomi Sherman Spaghetti and meatballs is comfort food personified, but what student has the time, money and fridge space to buy a million ingredients to craft the perfect gourmet meatballs? I'm not a student, but this is still my favourite way to make fast and fabulous meatballs using a supermarket hack and minimal equipment. Show me a student who will say no to…

Gohan: Everyday Japanese Cooking is an ode to the wholesome beauty of traditional Japanese cuisine. Penned by cookbook author Emiko Davies, who hails from both Australian and Japanese culinary traditions, it invites readers into her childhood kitchen. The soulful cuisine is meticulously crafted with affection to nourish the body and promote wellbeing, but also to forge a profound connection to the essence of home. Within the pages of the cookbook, you'll discover a treasure trove of Davies’ cherished recipes, and those she lovingly prepares for her own children. From tamagonogohan and soba noodle soup to yakisoba and miso soup, the collection spans a variety of Japanese culinary delights. This is an extract from Gohan by Emiko Davies, published by Smith Street Books, distributed by Thames & Hudson Australia, AUD$49.99 NZD$55,…

Chilled Mexican Avocado Soup GF VG Recipe / Lee Holmes Visit your local food court and you'll find yourself staring down the barrel of guacamole, salsa and two limp iceberg lettuce leaves. To recreate the authenticity of traditional Mexican cuisine, this healthy version of chilled avocado soup will deliver those flavours you love so dearly minus the garbage. Serves: 4 2 avocados, ripe, pitted, peeled & mashed 2 tbsp extra-virgin olive oil 1 brown onion, chopped 3-4 cups homemade vegetable stock ½ cup almond milk Juice 1 lemon 1 tbsp lemon rind 1 tsp paprika ½ tsp ground cumin Pinch cayenne pepper 1 garlic clove, crushed Celtic sea salt Freshly ground pepper, to taste Avocado & corn kernels, to serve Parsley, to garnish 1. Sauté onions in olive oil until…

It is hard to have conversations these days without climate change becoming part of the dialogue. That is a good thing in many ways, because we absolutely need to all be thinking about how we can turn things around. The problem, though, is that we talk about it so much and it is such a signifi cant challenge that it can become a little overwhelming. This was very much in evidence recently when I was out to lunch with a few friends. The calamari, haloumi salad and risotto had all been consigned to digestion and we had turned to musing. The topic of the dire changes happening in the Arctic raised its head and after a few minutes of discussion, one of our number shook her head saying something like,…

Basil is a delightful herb to have in your garden and your kitchen. Simply rubbing the fresh leaves between your fingers releases that distinctly sweet, peppery smell reminiscent of a flavour that graces so many favourite dishes. Basil is a member of the mint family and while it probably originated in India, its inherent appeal ensured that it spread across the ancient spice routes reaching throughout the Mediterranean and finding great popularity in places like Egypt. Today basil is a popular plant around the world and it is no surprise, because this herb really does have it all. Growing basil Basil is best grown from seed when temperatures are warm and frosts have passed. It likes warm, moist conditions and humus-rich soil. Plant basil in full sun with good drainage…

ARTICLE herbal cordials The history of cordials is as fascinating as it is diverse. The word “cordial” itself comes from the Latin word “cor”, meaning heart, and was initially used to describe medicinal drinks believed to be beneficial for the heart. These early cordials were crafted by steeping herbs and spices in wine or spirits, but non-alcoholic versions made with water, honey and fruit juices were also popular. Non-alcoholic cordials have their roots in ancient times when people harnessed the power of various plants and herbs to create medicinal tonics and remedies. Over the ages, these tonics evolved into more palatable and enjoyable beverages, eventually becoming the cordials we know today. In the 19th century, cordials gained immense popularity as non-alcoholic drinks, particularly in England. They were seen as a…

Orange, Fennel & Walnut Salad GF V Recipe / Lisa Guy This lovely, light salad pairs perfectly with roasted chicken or fish. This dish provides a good dose of vitamin C. Oranges and fennel are both rich in this essential vitamin. Vitamin C is required for a strongfunctioning immune system to fight off infections and to produce collagen to keep skin firm and youthful looking. Serves: 3-4 2 large oranges 1 fennel bulb, shaved, keep the fronds for garnish 2 large handfuls rocket 1 small red onion, thinly sliced Handful walnuts, roughly chopped Handful fresh mint 80g feta, crumbled (optional) Dressing 1½ tbsp extra-virgin olive oil 1 tbsp mustard (Dijon or wholegrain) Orange juice, squeezed from leftover oranges 1. Cut oranges into slices and then remove the skin. Leave a…

Sipping on your favourite alcoholic beverage is a delightful part of social gatherings and a time-proven way people enjoy unwinding. However, to be a conscious consumer, it's essential to recognise that the production, distribution and drinking habits of alcohol can have significant environmental and social impacts. From wine and beer to spirits, here is our go-to guide to practising sustainable sipping when it comes to savouring your favourite alcoholic beverages. It's time to infuse some fun into your drinking routine while also being responsible, environmentally aware and conscientious. Embrace organic and natural Kickstart your sustainable drinking journey by exploring organic and natural alcohol options. By selecting these beverage varieties, you're helping promote sustainable agricultural practices. Wines produced using organic and biodynamic farming methods minimise the use of harmful chemicals while…