Innholdsfortegnelse for Issue 57 i Eat Well

While we all know the culinary delights of sage, its health benefits are not so widely broadcast these days. Sage was particularly valued by the ancient Greeks and Romans for both its medicinal properties and culinary uses, especially as a meat preservative, and the ancient Egyptians were known to use it as a fertility stimulant. It has long been cultivated around the Mediterranean and in Asia Minor and is widely used in Greek, Italian and Middle Eastern cuisines. Medicinal uses Sage is one of the large genus Salvia (family Lamiaceae), the name being derived from the Latin salvere (to save), which refers to the plants’ curative properties. The word officinalis in a botanical name is from a medieval word that meant “from the storeroom” (of remedies), later the pharmacy, indicating…

Creamy Mushroom Stroganoff Recipe / Lisa Guy Mushrooms are nutritional powerhouses, rich in essential nutrients like selenium, copper and potassium, which support immune function, red blood cell production and healthy blood pressure. They are one of the few plantbased sources of vitamin D, critical for bone health and immune resilience, especially when exposed to sunlight. Packed with beta-glucans, mushrooms help modulate the immune response, making them beneficial for fighting off infections and reducing inflammation. Serves: 4 1½ cups veggie stock 2 tbsp tamari ¼ cup gluten-free flour 1 tsp Dijon mustard 550g mixed mushrooms (eg cremini, shiitake, maitake, oyster, enoki, chanterelle, portobello) 2 large leeks or a large onion 2 tbsp extra virgin olive oil 5 garlic cloves, minced 1 tbsp fresh thyme, roughly chopped, extra for topping 400mL…

Caramel Apple Galette Recipe / BONNE MAMAN Serves: 6-8 1 sheet shortcrust pastry, thawed 3 apples, sliced ½ cup Caramel Spread 2 tsp cinnamon ½ tsp nutmeg 1 egg 1 tbsp water 1 tbsp raw sugar 1. Preheat the oven to 190°C. 2. Place your pie crust on your workbench. Place a 23cm cake pan in the centre of the circle and press down ever so slightly. 3. Core your apples and slice. Place into a bowl and add the Caramel Spread, cinnamon and nutmeg. Mix together. 4. Transfer apple slices onto your pie crust, arranging however you like. Lift the edges over the apples. 5. Mix egg with water for your egg wash and brush over the crust. Sprinkle with raw sugar. 6. Bake for 30-40 mins. Serve with…

Chicken, Maple & Mustard Sausage Rolls Recipe / CARÊME PASTRY If you’re looking for a delicious and easy-to-make party snack, these chicken, maple & mustard mini sausage rolls are the perfect bite-sized treat for any occasion! The delicate combination of chicken, sweet maple and mustard, together with the nuttiness of our Spelt Butter Puff Pastry, adds a wholesome element to these scrumptious little delights. Whether you’re hosting a party or just looking for a tasty snack, these sausage rolls are sure to impress. Serves: 16 500g chicken mince 1 Granny Smith apple, cored & grated 2 tbsp maple syrup 2 tbsp Dijon mustard 1 tbsp fresh thyme leaves (or 1 tsp dried thyme) ½ cup fresh breadcrumbs Salt & pepper 375g packet Carême Spelt Butter Puff Pastry, defrosted 1 egg,…

Most of the okra bought in Australia is sold in tins imported from overseas, so growing your own makes sense financially and to ensure you are eating a nutritious organic product. Okra is grown for the swollen, green, ribbed pods that form after the flower is fertilised. The long, tapering, finger-like shape of the pods gives okra its common name of “lady's” fingers. When the pods are cooked, they become mucilaginous or gluey, which helps to thicken as well as flavour soups, stews and gumbos. Hibiscus connection When okra flowers, it’s easy to see it is a hibiscus relative. The flowers are large and cream to yellow with red centres. Because it is so attractive when flowering, this is a vegetable to grow among the flower beds for summer colour.…

Alice Crowe and Maximilian’s latest book, A Heide Harvest, is a beautifully curated celebration of food, art and history, rooted in the legacy of John and Sunday Reed’s iconic Heide property in Victoria. The cookbook takes readers on a journey through the lush gardens of Heide, where heritage roses, herbs and heirloom vegetables once flourished alongside a vibrant community of artists. The heart of the book is its 90 original recipes, contributed by leading Australian chefs, each reflecting the ethos of Heide’s kitchen gardens. These dishes are inspired by the Reeds’ vision of nourishment, communality and the deep connection between food and the land. Each chapter pairs these recipes with rich historical insights, charting the transformation of the property from a dairy farm to a cultural institution. A thoughtful fusion…

Food was my first love. My mother says I ate anything and everything that was put in front of me as a child — and not much has changed. If you cook for me, my curiosity and my appreciation for your efforts will always bring the fork to my mouth as I savour the flavours and love behind it. The kitchen is and has always been my favourite room in the house. As a little girl, I was my dad’s shadow both at home and in his cafe. I’d perch on the bar stool closest to the kitchen, captivated by the activity, sometimes beautifully orchestrated, sometimes gloriously chaotic. Kitchens pulse with energy, passion and creativity. They hold a magic that never fails to inspire me. At 11, I filmed a…

Pansies are not only pretty, long-flowering and fast-growing, they are also wonderfully edible. That’s what makes them irresistible at this time of year. A punnet or two splashed around the garden, at the entrance to your house or in pots dotted around outdoor entertaining areas, is guaranteed to dress things up a bit and provide garnishes of fresh flowers for winter cakes and salads. Take a close look at a pansy flower and you’re sure to think it’s smiling at you, so happy is its cute little face. Pansies come in practically every colour of the rainbow and give their all for months, flowering from autumn right through to spring. Most modern pansies are bred to be primadonnas, with big, loud flowers, such as Santa Fe, which boasts huge red,…

No-Cream Creamy Broccoli Soup Recipe / LUBA PAVIA This high-protein broccoli soup is made with wholesome ingredients and the magic of avocado oil, no dairy needed! It’s rich, velvety, and packed with protein and nutrients, perfect for a light yet satisfying meal. Serves: 2-3 1 small broccoli, cut into florets 1 brown onion, diced 1 whole garlic bulb 2 tbsp Avocado Oil 1 tsp Italian seasonings Salt & pepper 1 handful baby spinach 1 cup cooked or canned white beans ½ cup cashews ⅓ cup nutritional yeast (optional) 2-3 cups of water or vegetable broth Fresh greens and toasted bread slices (gluten-free as desired), for serving 1. Preheat oven to 180°C and line a baking tray with parchment paper. Arrange broccoli and onions on the prepared baking tray. 2. Peel…

Easy Chicken Fajitas Recipe / URBAN FORAGER Serves: 4 2 chicken breasts, cut into strips 1 red capsicum, cut into thin strips 1 red onion, halved & cut into thin strips 2 tsp cumin seeds 2 tsp smoked paprika 1 lime, juiced 1 tbsp olive oil 1 tsp Urban Forager Chicken Stock Concentrate Oil of your choice, extra Lime, extra To serve: Guacamole, Mexican slaw, pico de gallo, jalapeno salsa, pickled red onion, sour cream, lettuce & spinach leaves, fresh coriander, kidney beans, corn tortillas or wraps 1. Combine chicken, capsicum, onion, spices, lime juice, olive oil and Urban Forager Chicken Stock Concentrate in a glass or ceramic dish. Mix well. 2. Marinate for 20 mins on the bench if pressed for time or overnight in the fridge — the…

Beloved Burrata Burrata: A Journey Through Craft, Flavour & Tradition, created by That’s Amore founder and award-winning cheesemaker Giorgio Linguanti, celebrates his passion for crafting exceptional cheese and showcases the versatility of burrata through a collection of inspiring recipes. Giorgio became a cheesemaker through his love of creating an almost unlimited number of products from just one ingredient, milk. The ancient art of cheesemaking involves patience, dedication and love. Burrata is indeed a testament to these virtues as it brings together a variety of textures in the one delicate and delicious parcel. Having perfected the art of producing this cheese, there remained a strong desire to uncover its true mystique. This publication delves into Italy’s rich heritage through time-honoured recipes, crafted over years, while unfolding the story of burrata origins…

Strawberry Cheesecake Porridge Recipe / GF Oats Serves: 1 1 tbsp cashew nuts ⅓ cup GF Traditional Aussie Oats ⅔ cups unsweetened plant-based milk 4 strawberries 1 tsp maple syrup ¼ tsp vanilla extract 1 tbsp natural yoghurt (or coconut) Toppings GF Oats Biscuit Crumble Oats, toasted 1. Soak cashews in boiling water for 5 mins and proceed to drain (this step can be skipped but it will make cashews silkier). 2. Blitz oats, milk, strawberries, cashews, maple syrup and vanilla in a blender until smooth. 3. Cook mixture by continually stirring on low heat for 3-4 mins or until thickened. 4. Stir through yoghurt and top with toppings. Starting your day with GF Oats is an excellent way to fuel your body with essential nutrients. Packed with…

Vegan Strawberry Tarts Recipe / Lisa Guy These delightful Danish-inspired strawberry tarts are a wholesome, gluten-free vegan treat. The base is made with LSA (linseed, sunflower and almond meal) and oat flour, providing a good dose of fibre, healthy fats and plant-based protein to support digestive health and keep you full longer. The coconut cream filling adds a creamy texture while offering medium-chain triglycerides (MCTs), which support brain health and provide a quick source of energy. Topped with fresh strawberries, rich in protective vitamin C and antioxidants, this tart helps promote healthy skin and immune function, making it both delicious and nutritious. Serves: 4 Crust 1 cup LSA or almond flour 1 cup oat flour ¼ cup pure maple syrup 2 tbsp melted coconut oil Filling 1½ cups full-fat coconut…

Brancourts Brancourts has been crafting dairy goods in Australia for more than 125 years. The company’s range of Classic, Protein+, Lactose Free and 97% Fat Free Cottage Cheese is available nationally through major supermarkets. We know you will enjoy their simple dairy goodness for breakfast, lunch, snacks and main meals. brancourts.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. pearlriverbridge.com Herman Brot Since 2015, Herman Brot’s Lower Carb Bread has been the market leader with only 5.0g carbs and an incredible 23.6g protein per serve. It’s low GI (=24), high fibre, and perfect for vegans, vegetarians and those…

Lee Holmes Lee’s 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 discovering 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 her creations with the world, so…

Smart techniques How to seed a pomegranate Pomegranates are packed with juicy, delicious seeds. They add flavour to salads, desserts and savoury dishes and they’re beautiful, too. Trying to get the seeds out without a mess or staining your hands can be enough to make you avoid them entirely. When you’re short on time or tired of cleaning up yet another kitchen mishap, pomegranates just might not seem worth the effort. With these two fool-proof methods, you’ll never hesitate to buy a pomegranate again. Here’s how to enjoy the seeds, without any excuses. What you’ll need: pomegranate, sharp small knife, large bowl The water bowl method This method is ideal for keeping things tidy, though you’ll lose some of the pomegranate juice. 1. Fill your bowl with water. 2. Use…

Crispy Potatoes with Harissa Sauce Recipe / Brancourts x The Longevity Nutritionist Brancourts has elevated the classic crispy potatoes recipe by blending their new 97% Fat Free Cottage Cheese and harissa for a delightfully spicy kick. This sophisticated side dish is perfect for impressing guests at any dinner party. Not only does it deliver on flavour, it’s also higher in protein compared to most potato dishes, thanks to the cottage cheese. Plus, it’s incredibly quick and easy to make, making it a wonderful addition to any meal. Serves: 6 6 kipfler potatoes, cubed ¼ cup extra-virgin olive oil 2 tsp sea salt 200g Brancourts 97% Fat Free Cottage Cheese 2 tbsp harissa ½ tsp black pepper Salt, to season 2 garlic cloves, minced ¾ cup parmesan, grated…

Pumpkin Hummus Recipe / STONEY CREEK OIL Serves: 8-10 as a dip 450g pumpkin, peeled & chopped into wedges 1 tbsp olive oil Pinch salt & pepper 1 clove garlic, crushed 3 tbsp lemon juice 2 tsp ground cumin 1 tbsp tahini 2 tbsp Stoney Creek Organic Flaxseed Oil 1 tbsp za’atar plus 1 tbsp for garnish Za'atar 2 tbsp finely chopped oregano 2 tbsp sesame seeds 1 tbsp marjoram, lightly toasted 1 tbsp sumac ½ tsp salt 1. Preheat oven to 200°C. 2. Add all the za’atar ingredients to a jar and shake it well to mix. 3. Place pumpkin in a baking tray, brush with olive oil and season with salt and pepper. 4. Roast for 35 mins or until golden and soft. 5. Remove from oven and…

Pineapple Rice Loaded Capsicums Recipe / Lindy Zolnierczak By making the rice and filling a day ahead, you can quickly make a nourishing dinner the next day. This dish will go well with fresh, grilled Australian prawns. Makes: 6 loaded capsicums 6 red capsicums, tops removed and washed out Filling ⅓ cup raw cashews ¼ cup chopped coriander ¼ cup chopped flat-leaf parsley 2 tsp olive oil 3 cloves garlic, crushed Extra ½ red capsicum, diced 1 red chilli, diced 1 carrot, grated 400g brown rice, cooked as per packet instructions 1 cup fresh pineapple chopped, or a tin of pineapple drained 3 spring onions, sliced 1. Preheat oven to 180°C. 2. Using a food processor, add the cashews, coriander and parsley. Blitz until it represents breadcrumbs, then set aside.…

Frequently optional or scanty, breakfast is our most neglected meal of the day. Research suggests almost a third of us regularly pass on the morning meal. Following in our footsteps, 18 per cent of eight to 18-year-olds in a South Australian study reported “often” skipping breakfast. Almost 10 per cent “always” did. We’re not hungry in the morning, time poor, unorganised or slept in, according to findings from The Kraft Foods Aussie Breakfast Report. Also boosting our tendency to not bother is our battle with the bulge. Does breakfast Skipping lose weight? Expert opinion seems to swing on this. Because it’s complicated. A sugary muffin isn’t the same as a poached egg — and it depends on what else you eat and do during your day. But research is shedding…

Leeks are surprisingly easy vegetables to grow. They are related to onions, chives, spring onions and elephant garlic. Leeks are planted from spring to autumn in most areas and are an excellent crop to have in the ground for winter harvesting. Grow leeks as a dry-season crop in the tropics and subtropics by planting them in autumn. A few rows of leeks provide an easy-to-use, mildly onionflavoured vegetable to be chopped and added to all sorts of dishes. Leeks are particularly tasty when lightly sautéed as a basis for soups and casseroles. Leeks don’t just taste good — they provide healthy amounts of vitamins and minerals, too. They are rich in vitamins A, B, C and K as well as minerals, including calcium. Did you know? Leeks are one of…

Celery Part of plant used Stems Seeds (most potent part) Plant origin Britain and other European countries Description Celery is a biennial plant with smooth, ridged stems, growing to about 50cm. Growing information Celery grows best in full sun and favours cool to mild conditions. It needs plenty of moisture, so water it regularly. Green Crunch, Stringless, Tall Utah and Dorata D’Asti are some good varieties for the home garden. Celery seed is very small and fiddly to work with, so it’s easier to plant as seedlings or sow direct. As well as its high demand for water, celery needs feeding, so liquid-feed fortnightly. If you let your plants suffer water or nutrient stress, the stalks may become bitter and stringy. Mulch well to reduce moisture loss. Therapeutic ingredients &…