Innholdsfortegnelse for Issue 58 i Eat Well

Cucumbers are so widely grown you may wonder why they are classed as a clever crop. Perhaps it is the gardener, not the cucumber, who is clever. Cucumbers are part of the pumpkin family (Cucurbitaceae). One of the features of this large group of warm-season edible plants is they produce separate male and female flowers on the same plant (or occasionally on separate plants). For fruit to form, pollen has to be transferred from the male flower to the female. The normal way for this to happen is for honeybees or other pollinating insects to carry the pollen from flower to flower. Many cucurbits make pollination tricky, even for hardworking bees. Flowers last only a day and the production of male and female flowers can be uncoordinated, especially early in…

It has been said that in order to discover your true passion and meaning in life, you should try to recall how you spent your time when you were 11 years old. At that age, you had the independence to make your own choices about your activities, before social and family expectations directed you towards good grades and life skills. Indoors as an 11-year-old, I loved to be engaged with words, shapes and colours, but my greatest joy was to be outside in the garden or nearby parks, revelling in the wonder of nature. I loved identifying a tree from its leaf and seeing how the leaf's shape often resembled the shape of the full-grown tree; watching the development of a tadpole into a frog; moulding a handful of clay…

Choosing a bag of Proper Crisps is choosing real ingredients, impeccable crunch and unparalleled quality. Proper Crisps are handcooked crisps, dusted with house-made seasonings; the crisps in your bag have been peeled, stirred, cut, graded and sorted by hand to ensure only the best make it out the door. For more information visit propercrisps.com Fish & Chips with Lemon Aioli & Salad Recipe / PROPER CRISPS Serves: 4 600g white fish fillets Salt & pepper 150g Proper Crisps Marlborough Sea Salt, roughly crushed Zest 1 lemon ½ handful fresh parsley, finely chopped 3 tbsp plain flour 2 eggs, lightly whisked 1 tbsp olive oil 120g mesclun salad mix 125g cherry tomatoes, halved 1 telegraph cucumber, sliced 1 red onion, thinly sliced Lemon Aioli ½ cup mayonnaise Zest 1 lemon 2…

Pork with Baked Fennel & Pear Chutney Recipe / Lindy Zolnierczak Fennel seeds add a whole different element to these pork steaks, making this weeknight wonder an extraspecial dish. Most of the dish is cooked in one pan in the oven so there's less cleaning up. The pear chutney can be prepared ahead of time, too. Serves: 2 1 fennel, sliced thinly 1 red onion sliced thinly 1 bosc pear, sliced thinly 6 small potatoes, washed & cut into quarters 2 tbsp olive oil, divided Salt & pepper 2 pork steaks 1 tbsp fennel seeds Pear Chutney 1 pear, peeled, cored & diced 1 tbsp maple syrup 1 tsp mixed spice 1 tbsp apple-cider vinegar 1 tbsp unsalted butter Salt & pepper 1. Preheat oven to 180°C. 2. In a…

Coffee Hazelnut Pancakes with Orange & Ricotta Recipe / Lindy Zolnierczak If you love the taste of coffee but are intolerant, this recipe uses chicory essence which still gives you the flavour of coffee. If you prefer, you can easily swap it out for a shot of the real thing. Serves: 4 2 cups plain flour ½ cup hazelnut mill 4 tsp aluminium-free baking powder ⅛ tsp vanilla powder Pinch salt ¼ cup maple syrup 2 eggs, separated 2 cups full-cream milk 3 tablespoons chicory essence 2 tbsp unsalted butter 4 oranges, segmented Juice 4 oranges ¼ cup maple syrup Whipped Ricotta 300g ricotta 100g pouring cream 2 tsp maple syrup 1. Place flour, hazelnut mill, baking powder, vanilla and salt into a bowl and combine. 2. In a large…

Tabouleh Rice Cups with Labneh Recipe / Lindy Zolnierczak This gluten-free version swaps out the bulgur for the brown Jasmine rice, which gives it that chewy texture among the freshness of the other ingredients. The labneh tops it all off with its creaminess – a perfect pairing. Serves: 8 500g plain Greek yoghurt 1 tsp salt 1 cheesecloth 12 Roma tomatoes, sliced in half 2 long continental cucumbers, cut into 3cm lengths 1 cup cooked brown Jasmine rice 1 cup seeded & diced tomato 1 red onion, diced 1 cup chopped parsley 1 cup seeded & chopped Roma tomatoes 2 tbsp extra-virgin olive oil ½ cup chopped mint ¼ cup currants Juice 1 lemon ½ cup pomegranate seeds Salt & pepper 1. Mix the salt into the yoghurt. 2. Line…

There's nothing like time away from home to remind me just how much I treasure the rituals of everyday life. As I write this, I'm travelling – grateful for the adventure and memories created but craving my own kitchen. While travel can offer a welcome pause from the domestic routines that often feel relentless, there's a deep comfort in preparing your own food, and that of your family. I love the feeling of chopping herbs picked fresh from the garden, of tossing together a salad with whatever seasonal veggies I have on hand. I miss the ease of blending up a smoothie for my kids and the reassurance from knowing exactly what's in it. I value being mindful of portion sizes and trying my best to not waste food. On…

Orange & Beet Salad Recipe / Lisa Guy This vibrant orange and beet salad is packed with nutrients for optimal health. Beetroots are rich in nitrates, which help boost circulation and support heart health, while oranges provide a good dose of vitamin C for immune function and collagen production. Walnuts offer beneficial omega-3 fats that support brain function and cardiovascular health. Creamy feta is an excellent source of protein and calcium for strong bones. Serves: 4 1 bunch small golden beets 1 bunch small red beets 2 tbsp cold-pressed olive oil Sea salt & pepper 2 oranges 2 tbsp red-wine vinegar 2 big handfuls rocket ½ cup crumbled feta ½ cup walnuts or hazelnuts Handful mint, roughly chopped 1. Preheat the oven to 200°C. 2. Place golden beets on a…

Mention bush foods and most people's thoughts go immediately to witchetty grubs. Australia's native ingredients deserve far more attention. They are bursting with essential nutrients and antioxidants, are low GI, low in kilojoules, contain antimicrobial compounds and even appear to have natural preservative qualities. Many are easy to grow at home, too. They're obviously suited to our climate, don't require huge amounts of water, provide habitat for our local fauna, and don't seem to get the pests and diseases that afflict exotic species. On top of that, most native morsels are intensely flavoursome. A little goes a long way and they're particularly useful as condiments or in sauces and syrups. If you're buying bush foods online – the easiest way for most of us – they can be bought dried…

While consumers don't attend trade shows such as Naturally Good, their purchasing habits are the reason it exists. As shoppers increasingly look for cleaner labels, eco packaging and ethical sourcing, retailers must respond. Naturally Good give buyers and decision-makers a chance to source the products their customers are already asking for. This connection between consumer demand and industry response is what makes these trade-only expos so influential. Setting the stage for what's next Trade shows serve as launchpads for new products and concepts. Naturally Good brings together brands focused on health, wellness and sustainability. Manufacturers, retailers and distributors can connect to discover the next big thing in food and health products. Walking through the aisles of a trade expo is like peering into the future of grocery shopping. New products…

Preserving has a long and global history. Whether it was sailors carrying barrels of sauerkraut to fend off scurvy or grandmothers tending jars of apricot jam to brighten winter toast, these techniques have always been about practicality. Today, you don't need to preserve to survive. You do it to nourish your gut, reduce waste and perhaps, most of all, to reclaim your kitchen as a space of creativity rather than stress. With just a few ingredients and some basic knowhow, you can transform humble produce into complex, bright, deeply satisfying foods that add contrast, acidity and vibrancy to your meals. Across all these recipes, a few guiding principles hold true. Cleanliness matters, especially when fermenting. Run jars and utensils through the dishwasher or rinse with boiling water. Keep vegetables submerged…

Smart Techniques How to Supreme an Orange Supreming an orange, aka segmenting citrus, is a classic kitchen technique. In culinary terms, “supreming” (from the French term suprême) specifically means removing the peel, pith and membrane to yield clean segments. These jewel-like pieces of citrus are perfect for salads, desserts or any time you want to impress. 1. Start with a firm, juicy orange. This technique also works beautifully with grapefruit, mandarins or blood oranges. Slice off the top and bottom of the orange to create a flat surface so it stands upright. 2. Stand the orange on one end. Using a sharp paring knife, slice downward along the curve of the fruit, removing the peel and all of the white pith. Work slowly for clean cuts. 3. Hold the peeled…

Gooey Brownies Satisfy your chocolate cravings with this rich, fudgy and completely lactose-free dessert featuring Brancourts Lactose Free Cottage Cheese. This gamechanging ingredient adds a creamy texture, making these brownies both indulgent and nourishing. Best of all, this simple recipe is high in protein, gluten-free and easy to whip up in minutes! Serves: 8 225g Brancourts Lactose Free Cottage Cheese 2 eggs ½ cup dark chocolate chips, melted ½ cup cacao powder ½ cup chocolate protein powder 1 tsp baking soda 1. Preheat the oven to 180°C and line a 20cm square tin with baking paper. Set aside. 2. In a large bowl, combine the cottage cheese, eggs and melted chocolate. Stir until smooth and well incorporated. 3. Add the cacao powder, protein powder and baking soda, then mix…

Bacon & Cheese Breakfast Wrap Recipe / SUNNY QUEEN FARMS Serve: 1 3 Sunny Queen Farms Protein Bites Bacon & Cheese 1 wholemeal wrap (or wrap of choice) 3-4 potato wedges, cooked per packet instructions ¼ avocado, sliced ¼ cup baby spinach leaves 2 tbsp grated tasty cheese (or cheese of choice) 1 tbsp basil pesto 1 tbsp plain Greek yoghurt, optional Salt & pepper 1. Cook the Sunny Queen Farms Protein Bites as per the package instructions. Allow to cool slightly before slicing in half. 2. Place the wrap on a board or plate and spread over the pesto. Leave approx. 3cm border from the edge. Layer the wrap with a row of spinach, wedges, avocado, protein bites, cheese, a drizzle of yoghurt, salt and pepper. 3.…

In early spring, the bare soil in the asparagus bed becomes disturbed as small green tips appear. Blink and you'll miss the best homegrown crop in the garden. Asparagus spears are young new shoots. They are tender as they emerge from the soil, but these green morsels don't wait around. They're on a mission to grow. As they grow, the tender shoots rapidly become tall, woody and ferny and are no longer good to eat. Asparagus plants produce male and female flowers on separate plants. The term for this is “dioecious”, literally meaning two houses. Female plants produce red berries but it's the male plants that are normally grown as they grow with thicker stems. Female plants are usually removed from seed-grown crops. Varieties and nutrition Asparagus varieties have been…

In French at Heart, mother-daughter duo Marjorie Taylor and Kendall Smith Franchini offer a heartfelt invitation to embrace the French way of life through food. Drawing from their experience as founders of the Cook's Atelier in Burgundy, this cookbook brings more than 100 simple yet elegant recipes that celebrate family meals, local ingredients and the joy of slow living. Whether it's a classic salade Niçoise or a perfectly executed duck confit, the recipes are accessible and adaptable for home cooks of all levels. These are the types of dishes that Taylor and Franchini often prepare for their own family after a busy day, reflecting their take on familiar French favourites that are anything but intimidating. Along with expert tips on curating a French-inspired pantry and setting the perfect table, French…

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…