Innholdsfortegnelse for Issue 54 i Eat Well

EATWELL for the love of food If you are considering growing rhubarb in your garden, you are probably thinking of the lovely desserts you will have when you bake up the luminous, long, red, snappy stems. This is a perfectly understandable ambition, but the added bonus for you is that you will be growing a plant which is part of a family that has been part of the medicinal hoard of herbalists for millennia. Rheum rhaponticum is the garden rhubarb that you will grow. It is related to R. palmatum and R. officinale, which have been favourites of Chinese herbalists for more than 2000 years, but it is the root of the plant that they use, not the stems. In recent times, Western herbalism has also embraced rhubarb root as…

FOOD IN PROFILE eggs Eggs are an extremely versatile, healthy breakfast choice that will help keep you and your family going until lunchtime. Eggs are an excellent source of protein that stabilises blood-sugar levels, preventing mid-morning drops in energy and concentration, along with making you feel full and satisfied. Eggs for your mood Eggs are a great source of the amino acid tryptophan. This essential amino acid can't be produced in the body, so it must be supplied through the diet. Tryptophan is used by the body to produce serotonin, which is the neurotransmitter responsible for making us feel happy and content. Tryptophan is also needed to produce melatonin that helps us get a good night's sleep. People with low serotonin levels are more likely to suffer from depression, anxiety…

RECIPES low-fodmap meals Low-FODMAP diets have seen a surge in recent years — and with good reason. Approximately 6.4 million Australians suffer from food intolerances of some kind. Changing what we eat can make us feel good, not just physically but emotionally too. But what exactly is a low-FODMAP diet and who is it best suited to? FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols — short-chain carbohydrates (sugars) that are challenging for the small intestine to digest. In some people, this can result in digestive distress and cause an array of conditions that range from mild bloating to severe cramping, gas and pain as experienced by sufferers of IBS (irritable bowel syndrome). Here, you'll discover some of our favourite low-FODMAP recipes suitable for the whole family. Scrambled Eggs…

ARTICLE springtime snacks Discover eight spring snacks that are loaded with skin-nourishing antioxidants and nutrients such as vitamins A, C and E, zinc and selenium. These nutrients are paramount for supporting skin health and for slowing down premature skin ageing. Hummus, carrot, celery and cucumber sticks Supercharge your skin's health by snacking on hummus with carrot, celery and cucumber sticks. Hummus is rich in protein, which delivers important amino acids essential for skin growth and repair. It also contains healing zinc, beneficial fats and the antioxidant vitamin E, which can help give your skin a youthful, radiant glow. Carrots are considered a super skin food as they contain high levels of beta-carotene. This important nutrient, which gives carrots their bright orange colour, aids in skin repair and regeneration and increases…

RECIPES MADE WITH tilda Mushroom Stroganoff Recipe / Tilda We love this moreish vegetarian recipe! Mushroom, crème fraiche and rice combine deliciously to create an easy filling meal, perfect for a quick lunch or an easy dinner. Serves: 2 3 tbsp olive oil 2 echalion shallots, peeled & thinly sliced 600g chestnut mushrooms, cut into quarters 4 cloves garlic, peeled & crushed 1 tbsp unsalted butter 1 tbsp plain white flour 200ml vegetable stock 3 sprigs fresh thyme, leaves picked ½ tbsp Dijon mustard 1 tbsp dark soy sauce 1 tbsp lemon juice Pinch freshly grated nutmeg Black pepper 3 tbsp crème fraîche or sour cream To Serve 2 × Tilda Butter & Sea Salt Rice Pots, handful fresh parsley 1. Heat the olive oil in a deep frying pan or…

RECIPES veggie party food Choosing vegetable foods for a party offers a variety of benefits, making it an appealing option for you and your guests. Vegetables are versatile, bright and colourful, adding a vibrant aesthetic to any spread. They are also packed with essential nutrients, vitamins and minerals and cater to a wide range of dietary preferences and restrictions, including vegetarian, vegan, gluten-free and low-calorie diets. This means everyone at the party has something to eat! Additionally, vegetable dishes often require minimal preparation and can be served raw, roasted, grilled or blended into dips and salads, providing a refreshing and light alternative to heavier fare. Try Potato Roses, Gluten-free Veggie Sausage Rolls, Open Artichoke and Radish French Rolls and Caramelised Red Onion Crostini at your next gathering. Potato Roses Recipe…

RECIPES soups that heal Soups are delicious and healing and shouldn't just be enjoyed in the cooler months. They typically blend a variety of vegetables, lean proteins and healing herbs, which provide essential vitamins, minerals and antioxidants that support the immune system and your overall health. The act of sipping a warm bowl of soup can evoke feelings of being cared for, offering emotional comfort and ease. If you like a creamy, rich soup, you'll find Roast Cauliflower and Chickpea Soup with Parmesan Croutons. If you prefer a lighter, stock-based soup, you'll love Golden Healing Soup. Be sure to make an extra batch of Sweet Potato, Carrot, Turmeric and Chilli Soup and store it in your freezer for a rainy day. Golden Healing Soup Recipe / Noami Sherman We all…

RECIPES MADE WITH pearl river bridge Use PEARL RIVER BRIDGE (PRB) Superior Light Soy Sauce as a dipping sauce with your favourite Asian snacks, or add it to stir-fries and marinades for an extra flavour infusion. It's so versatile! Available at Coles and Woolworths. For more information visit pearlriverbridge.com Braised Pork Ribs with Preserved Beans Recipe / PEARL RIVER BRIDGE Serves: 2 400g pork ribs 2 tbsp PRB Yang Jiang Preserved Beans with Ginger ½ tsp PRB Brown Sugar 2 tbsp PRB Premium Oyster Sauce 1 tbsp minced garlic 300mL water 1. Fry the garlic and preserved beans until fragrant. 2. Add pork ribs and fry until golden on both sides. 3. Add PRB Brown Sugar, Premium Oyster Sauce and water. 4. Braise the pork for 10 mins over a…

FODMAPPED for you! FODMAPPED for you!'s range of delicious soups, broths, simmer and pasta sauces and bars are independently tested and certified FODMAP-friendly. This wholesome range is free from onions, garlic, gluten and other nasties without skimping on flavour. Available in supermarkets and health food stores, they are proudly Australian made and owned. W: fodmapped.com PEARL RIVER BRIDGE 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 flavour infusion. It's so versatile! Available at Coles and Woolworths. W: pearlriverbridge.com Lo-Fo Pantry Discover the versatility of Lo-Fo Pantry Plain Flour, the world's first low-FODMAP wheat flour. Ideal for those following a low-FODMAP diet, it's expertly crafted to deliver delicious results without compromising on…

EATWELL for the love of food Coffee is made by infusing the dried and roasted beans of the Coffea arabica or the Coffea robusta trees. Australians consume an average 2.4kg of coffee per head per year, so you are not alone if you love your coffee. According to legend, the modern love affair with coffee has its origins in Ethiopia, where a goat herder named Khaldi noticed one day that his goats were very jumpy and saw that they had been eating the red berries of a bush. He decided to make a brew of those berries and so coffee drinking began, starting a worldwide phenomenon. In its natural state, coffee grows on trees that are part of the diverse make-up of rainforests. The coffee tree will usually be shaded…

FOOD IN PROFILE olive No plant has deeper roots in human history than the humble olive. Its oil greased the economic wheels of the Mediterranean in ancient times and is still an important cog in today's commerce. Indeed, in many languages, the very word for oil comes directly from the ancient names for the olive: in Greek, elaí a and in Latin, oliva. This so-called “perfect food” is cited in Homer; it's referenced seven times in the Koran and many more times in the Bible. Noah's dove brought back an olive leaf as proof that the flood was receding, while olive trees were silent witnesses to Jesus' vigil in Gethsemane, itself named from the Hebrew, gat shemanim, or olive press. Its symbolic meanings permeate every culture: the olive branch of…

RECIPES MADE WITH lo-fo pantry In an all-natural, chemical-free, wet extraction process, Lo-Fo Pantry's Low FODMAP Plain Flour is milled to remove FODMAPs from 100 per cent non-GMO, premium wheat. Lo-Fo Pantry Plain Flour is ideal for making anything and everything you can think of, including bread, cakes, cookies and thickeners. For more information visit lofopantry.com Low FODMAP Champagne Celebration Cupcakes Recipe / Lo-Fo Pantry Celebrate in style with these heavenly, boozy and sparkly low FODMAP champagne cupcakes. Beautifully light, moist and bursting with luscious champagne flavour, they are sure to be the star of any party. Makes: 8 cupcakes 115g butter, melted ½ cup caster sugar 1 egg ¼ cup olive oil ¼ cup champagne 1 tsp vanilla essence 1½ cups Lo-Fo Pantry Plain Flour 3 tsp baking powder…

EATWELL for the love of food Have you heard of the “dirty dozen”? In 2021, the Environmental Working Group in the United States released its annually updated report that identified foods in the conventional, non-organic food supply that contained the highest number of pesticide residues. The worst offenders since this list was first put together have been known as the “dirty dozen” and include: • Apples • Capsicum • Celery • Cherries • Grapes • Kale • Nectarines • Peaches • Pears • Spinach • Strawberries • Tomatoes These are presented in descending order in terms of pesticide residue frequency. The top food contains pesticide residues on the most-frequent basis, and the next food down contains pesticide residues at the second-highest frequency, and so on. Since these foods are so likely to…

RECIPES MADE WITH corn thins 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 Vegan Cheese Sauce with CORN THINS Slices Recipe / CORN THINS Serves: 1 1 packet of CORN THINS slices 1 large peeled & boiled potato ½ tsp garlic powder ½ tsp onion powder 1 large peeled & boiled carrot 2 cups unsweetened calcium-fortified soy milk 1 tsp salt ½ cup nutritional yeast 1. Blend ingredients in a blender until a smooth consistency has been created. 2. Place into a bowl. 3. Serve with CORN THINS slices for that delicious popcorn taste with the cheese-like dip. Honey &…

RECIPES MADE WITH sunny queen farms Every egg counts! At Sunny Queen Farms, we value all eggs, which naturally come in different shapes and sizes. Instead of wasting those that don't fit into the carton, we repurpose them into our delicious Free Range Ready-to-Pour Egg Mix so no egg is left behind. For more information visit sunnyqueenfoodservice.com.au Easy Spinach & Feta Omelette Recipe / Sunny Queen Farms Serves: 1 2 cups fresh spinach ½ tbsp extra-virgin olive oil 1 bunch cherry tomatoes 100g Sunny Queen Farms The Odd Eggs Ready-to-Pour Egg Mix Salt & pepper, for seasoning ¼ cup crumbled feta ½ tbsp lemon juice Fresh herbs, for seasoning ½ tbsp extra-virgin olive oil 1. Steam spinach in pan with water until wilted and place in a bowl. 2. Add extra-virgin…

RECIPES MADE WITH barker's Barker's Squeezy Jam, where great taste meets ease in every squeeze! Bursting with real fruits, this delicious jam is now easier than ever to enjoy. Packed with ripe flavoursome strawberries to create tastiest fruit spread. Simply squeeze and spread on hot toast or dollop over yogurt or dessert. For more information visit barkers.com.au Waffles Recipe / Barker's Serves: 1 2 cups all-purpose flour 1 tsp salt 4 tsp baking powder 2 tbsp white sugar 2 eggs 1½ cups warm milk ⅓ cup butter, melted 1 tsp vanilla extract Barker's Mixed Berry Squeezy Jam 1. In a large bowl, mix together flour, salt, baking powder and sugar; set aside. 2. Preheat waffle maker to desired temperature. 3. In a separate bowl, beat the eggs. Stir in the milk,…

RECIPES homegrown and homemade Creating DIY kitchen, laundry and beauty skincare products using natural ingredients like apple-cider vinegar, green tea and honey is both economical and beneficial. When it comes to homemade cleaning products, try our Citrus Cleaning Vinegar and DIY Detergent Powders. Discover the top skin-loving ingredients from your kitchen cupboards and use them to create DIY skincare recipes such as Strawberries, Honey and Yoghurt Face Mask, Green Tea Toner, Banana and Oatmeal Face Mask, Coconut Body Scrub and more. Citrus Cleaning Vinegar If you want to reduce the amount of synthetically manufactured chemicals in your home and also reduce your waste, swapping out cleaning products is a great way to begin. Historically, many everyday products have been used for cleaning: wood ash, vinegar, salt, lemons. Some more obscure…

CHEF PROFILES meet our chefs 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 difficult, 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-inflammatory foods and changing her diet, Lee recovered. Her mind alive with ideas for new recipes, she wanted to share…

It's time for me to close my chapter on EatWell. I have been creating this magazine since its very beginning and have proudly produced 54 issues. In that time, I've cooked our recipes; styled and photographed dishes; interviewed growers, makers and chefs; worked with the EatWellTV crew; attended food fairs and countless events; feasted with our chefs and celebrated everything that there is to love about food. I am proud to say that, despite our many design overhauls, we have stayed true to our ethos of sharing food that is nourishing, approachable and downright delicious. I've cooked countless EatWell recipes for my family as they are truly my favourite dishes. Never have I found the recipes complicated, tasteless or requiring little-known ingredients. Our recipes are wholesome and well loved by…

ARTICLE fodmap eating Most of us have heard the expression “You are what you eat”. This is particularly true for people who suffer from digestive issues including Irritable Bowel Syndrome (IBS) where food is unfortunately a common trigger. IBS is one of the most common digestive disorders, affecting approximately one in seven adults and causing symptoms including bloating, constipation, nausea, stomach pain and diarrhoea. Studies have shown that adopting a low-FODMAP diet can help alleviate the debilitating symptoms associated with IBS. But what exactly is FODMAP eating, how do you start it and is it suitable for you and your gut? FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These can be further divided into five groups called fructans, galacto-oligosaccharides, lactose, excess fructose and polyols (sorbitol, mannitol, xylitol and…

RECIPES MADE WITH fodmapped for you! FODMAPPED for you!'s range of delicious soups, broths, simmer and pasta sauces and bars are independently tested and certified FODMAP-friendly. This wholesome range is free from onions, garlic, gluten and other nasties without skimping on flavour. Available in supermarkets and health food stores, they are proudly Australian made and owned. For more information visit fodmapped.com Slow-Cooked Lamb Pot Roast Recipe / FODMAPPED for you! Serves: 6 1.5-1.7kg leg lamb 2 sprigs thyme 1 sprig rosemary 10 kipfler potatoes, peeled & halved 1 sachet (375g) FODMAPPED Red Wine + Italian Herbs Tomato Pasta Sauce 1 cup red wine 1 bay leaf Steamed carrots & beans, minted peas, to serve 1. Preheat the oven to 160°C. 2. Place the lamb leg into a large ovenproof dish…

RECIPES better baked Choosing foods that have been baked in the oven offers plenty of benefits to your health and convenience. Baking is a cooking method that requires minimal added fats or oils, making it a healthier alternative to frying or sautéing. By using dry heat in the oven, foods can develop a delicious golden crust while retaining their natural flavours and nutrients. Baking also allows for even cooking, ensuring that dishes are cooked thoroughly without the need for constant monitoring. Additionally, baking in the oven often allows for large-batch cooking, making it perfect for meal prepping or feeding a crowd with minimal effort. What's not to love about baking? Whether it's vegetables, meats or baked goods, the oven's gentle heat promotes a satisfying texture and flavour profile that the…

ARTICLE athletic recovery Enhancing athletic performance isn't just about training hard, it's equally about optimal recovery. Proper nutrition plays a pivotal role in the post-exercise recovery phase. Consuming the right type of foods post-exercise will provide the body with the necessary nutrients to repair and rebuild, and replenish energy stores so you can optimise your training regime, improve your performance and reduce the risk of injury. Poor recovery can mean turning up to your next training session feeling sore and fatigued. This will compromise your ability to perform at your best and hinder the potential gains from your session. Establishing healthy post-workout habits can contribute to injury prevention and will ensure you stay aligned with your health and fitness objectives. When putting together the perfect post-workout meal, you should look…

RECIPES MADE WITH the organic milk co. The Organic Milk Co. has an ongoing commitment to quality, craftsmanship and innovation in the dairy industry. At The Organic Milk Co., it is the valued relationships with suppliers, customers and the communities they serve that make it all possible. For more information visit organicmilkco.com.au Raspberry & Pear Cake Recipe / Organic Milk Co. Makes: 8-inch round cake 125g unsalted Organic Milk Co. Butter, softened 1 cup caster sugar 3 eggs 1 tsp powdered cinnamon 1½ cups self-raising flour ¾ cup Greek yoghurt 1 cup raspberries 1 pear, thinly sliced length-wise Icing sugar, to dust (optional) 1. Preheat oven to 180°C (160°C for fan-forced). Grease the base and sides of an 8-inch round cake pan and line the base with baking paper. 2.…

RECIPES cooking with zucchini What's not to love about zucchini? Zucchini is a wonderfully versatile vegetable. It can be grilled, sautéed, baked, spiralised into noodles or added to soups and stews. Zucchini is low in calories and high in nutrients like vitamin C, potassium and antioxidants. Its high-water content aids in hydration and promotes a healthy digestive system. It is also rich in fibre, which supports digestion and helps maintain stable blood-sugar levels. Sample the delights of Zucchini Fritters with Dill and Crème Fraiche Dressing, Gluten-free Zucchini Chocolate Cake and Creamy Smashed Zucchini Pasta. Bacon, Corn & Rosemary Muffins Recipe / Georgia Harding These muffins are a delicious, gluten-free savoury snack or even breakfast. They are quick and easy to make and my kids' favourite snack. Makes: 10 muffins 100g…

COOKBOOK REVIEW more is more It's time to crank up the heat and lose the measuring spoons because the secret to cooking is hiding in one simple motto: more is more. In her new cookbook, More is More, Molly Baz shares her philosophy — one that encourages more risk-taking, better intuition, fewer exact measurements and a “don't stop 'til it tastes delicious” mentality. The recipes not only taste delicious, but they suit any day of the week and are aimed at all skill levels. With intoxicatingly delicious recipes, vivid photographs and Molly's one-of-a-kind playful guidance, More is More will inspire cooks to embrace a fearless mindset to level up their cooking for life. This is an edited extract. Images and text from More is More by Molly Baz, photography by…

WHAT'S ON event calendar Sample Food Festival September 7, Bangalow NSW At Sample Food Festival, you will discover some of the most celebrated chefs and restaurants from NSW's Northern Rivers region, where they offer tasting plates that showcase their unique menus. Regular participants include Raes on Wategos, Harvest, Doma, Vue de Monde, Bang Bang, 100 Mile Table, Shelter, The Balcony, Barrio, No Bones, Yullis and more. The festival draws about 40 per cent local food enthusiasts and 60 per cent visitors from further afield, eager to experience the stunning rainbow region that is Byron Bay and beyond. You'll also enjoy a series of workshops, masterclasses and pop-ups featuring guest chefs and local providers. samplefoodevents.com Flavours of Mudgee September 28, Mudgee NSW Are you ready to experience one of Australia's best…