Innholdsfortegnelse for Issue 59 i Eat Well

You'd be surprised just how many dishes call for a bunch of chives as a garnish or essential ingredient. All the more reason to grow them in your garden, so you can pick them fresh and have them available whenever you like. Chives (Allium schoenoprasum) are clump-forming perennial plants that have long, thin leaves with a distinct oniony flavour. Just a sprinkling of cut or chopped chives can give the right dish that something extra. Think classic baked potato with sour cream and chives, cheese and chive scones, or pumpkin and chive soup. Chives also display pretty pink-purple flowers in summer, which are edible and can be used as a garnish or tossed through salads for a splash of colour. You might also like to try growing garlic chives (Allium…

Smart Techniques How to Stop Your Salad Dressing from Splitting There's nothing quite like a silky homemade salad dressing, but if yours separates into oil and vinegar the moment it hits the bowl, you're not alone. The secret to a smooth, stable dressing lies in a little kitchen science. Start with acid. Whether you're using vinegar or lemon juice, pour this in your bowl first. Add an emulsifier. Mustard, tahini, miso, honey or egg yolk act as natural emulsifiers. They help bond oil and water together. Add a teaspoon or two to your acid and whisk to combine. Drizzle in the oil slowly while whisking constantly. This helps the oil emulsify properly, rather than sitting on top or separating later. A small bowl and whisk work well, or shake everything…

Citrus Honey Salmon with Moroccan Quinoa Salad Recipe / Lisa Guy This nourishing meal is packed with key nutrients to help you feel your best. Salmon delivers anti-inflammatory omega-3s for brain, heart and hormone health, along with protein to support stable blood sugar levels. Quinoa is a great source of fibre, plant-based protein and magnesium to boost energy and support muscle function. Oranges round it out with a hit of vitamin C and antioxidants to strengthen immunity and support healthy, glowing skin. Serves: 4 4 x 170g salmon fillets 2 tbsp extra-virgin olive oil Juice 1 small orange 2 tbsp raw honey or pure maple syrup 2 tsp tamari 4 cloves garlic, minced Pinch sea salt & pepper Quinoa Salad 1½ cups uncooked multi-coloured quinoa, rinsed 2 cups vegetable stock 1…

Monini's Italian crafted extra virgin olive is made with olives harvested at the right degree of ripeness for flavour and cold-pressed for quality. Fresh, fruity and balanced it delivers that unmistakable Italian taste to elevate your everyday cooking and dishes. For more information visit Instagram @moniniaustralia Monini Olive, Zucchini & Lemon Zest Pasta Recipe / Monini Serves: 4–6 ⅓ cup Monini Classico Extra Virgin Olive Oil 5 zucchinis, thinly sliced 1–2 garlic cloves, skin on & bruised with the back of a knife Pinch salt flakes 400g dried pasta ⅓ cup pecorino, freshly grated ⅓ cup Monini Organic black Leccino and green Bella di Cerignola pitted olives, roughly chopped Freshly ground black pepper Basil leaves & finely grated lemon zest, to serve Heat 2 tbsp of extra virgin olive oil…

Coconuts are easily one of the most versatile natural products known to mankind. It might not be such a stroke of bad luck to be marooned on a beautiful tropical island if there were a laden coconut tree or two nearby. You could eat the fruit, drink the milk, weave the husk to make rope, and cook with the oil as well as apply it to your skin as a moisturiser, teeth whitener and wound salve. In decades past, coconut oil was primarily used to add flavour, nutrients and texture to dishes, but it has now found its way into raw foods, desserts, smoothies and cosmetics. Coconut water has also become the new health drink of choice for many because it is extremely high in electrolytes. A surprising fact about…

Mexican-Inspired Prawn Enchiladas Recipe / Lindy Zolnierczak This Mexican-inspired enchilada uses homemade tortillas. The reason I like to make my own is that there are no added preservatives or hidden ingredients. It may take a little longer to prepare but knowing what you are eating is very beneficial for your health. The dough can be prepared a day in advance to assist with planning. Serves: 5 80g unsalted butter 3 cups plain flour Pinch salt 1 cup cold water 1 tbsp olive oil 1 brown onion, diced 1 red capsicum, diced 1 tsp chopped chilli ¼ tsp cumin ¼ tsp ground coriander ¼ tsp paprika ¼ tsp cayenne 750g Australian green prawns, wild caught & shelled 400g can cherry tomatoes 1 tbsp chopped parsley Juice 1 lime 1¼ cups grated cheddar…

Whether you're navigating a diabetes diagnosis or want to support your health with smarter food choices, Food as Medicine is a timely and empowering companion in the kitchen. It is an exceptional resource grounded in the latest nutritional science for anyone looking to optimise metabolic function, manage blood sugar, improve insulin sensitivity or cut back on processed foods. Dr Sue Radd's plant-rich recipes are vibrant, satisfying and designed to work in the real world, with practical meal plans and nutritional information to guide informed choices. The book blends evidence-based advice with everyday cooking know-how to help with a range of health conditions. With 50 new recipes plus guidance on how to build a full week of meals, this publication will show you how eating for better health doesn't mean giving…

Fritz Mocktail Recipe / Emma Dean 1 x 750mL bottle Edenvale Non-Alcoholic Sparkling Aperitivo 1 cup simple syrup Fresh orange wedges Thyme sprigs Pour the Sparkling Aperitivo and syrup into the GreenPan Frost Ice Cream & Frozen Drink Maker through the easy-fill top, then secure the lid. Select slushie mode and set to level 4. Churn until the Frost switches to cool and beeps or until you've reached your perfect texture, approx. 15–30 mins. Serve immediately in chilled glasses, garnished with orange wedges and fresh thyme. Reimagining Wine for a Health-Conscious Generation Aaron Milne is the head winemaker at Edenvale Wines, a pioneer of the non-alcoholic wine category in Australia. His journey into winemaking began humbly, working in vineyards during holidays to earn some extra money. What started as…

Barra Burgers Recipe / Emma Dean Light, juicy and perfectly crisped, these barra burgers are fast to make, easy to share and and a guaranteed crowd-pleaser for a relaxed summer lunch or dinner. Hot tip: Ask your fishmonger to fillet the fish for you — this will become the patties of the burgers! Serves: 8–10, depending on the size of the barramundi Jolly Good Salt (see page 25) 1 large Australian Farmed Barramundi, skin on, filleted into 7cm squares 2 tbsp FLORA Block Salted 1 lemon, sliced in half To serve Dinner rolls or bread baps (a small roll) 200g Black Swan Favourites Spicy Capsicum Dip ½ red onion, thinly sliced into rings ½ continental cucumber, thinly sliced Generously salt the skin side of the barramundi. Heat a large frying…

No summer veggie patch is complete without tomatoes, and nothing can beat the flavour of a ripe homegrown beauty picked fresh from the garden. They are not necessarily the easiest plants to grow, but they provide a great challenge and much gratification for gardeners. A successful harvest is a rewarding pleasure with this simply amazing fruit. Tomatoes are one of the most essential crops to grow organically as it's not uncommon for chemicals to be used on commercially grown crops and some of those can be readily absorbed by the fruit. Homegrown tomatoes are also a healthy nutritional package. They provide lycopene, an antioxidant found in red fruits, along with vitamins A, C and carotene, and they're brimming with dietary fibre. The variety and choice of colours includes yellow, red,…

If you're craving sugar, it's a sign your blood sugar levels are unbalanced. When blood sugar levels drop, the body craves sugary carbohydrate foods so that blood sugar levels can be restored to meet all your body's energy demands. Maintaining balanced blood sugar levels is extremely important for good health, weight management and prevention of disease. Persistently high blood sugar levels can lead to insulin resistance, a condition where cells become less responsive to insulin. Over time, this can progress to type 2 diabetes. High blood sugar levels are also associated with an increased risk of cardiovascular disease. Here are five simple ways to beat your sugar cravings. Protein Protein helps you feel fuller for longer, reducing the likelihood of overeating and snacking on unhealthy sugary foods and helping to…

Beak & Sons crafts premium, sous-vide meats that make life easy for Aussie families. With high-quality Australian proteins, time-tested recipes and pre-prepared convenience, the slow-cooked dishes like Smoked Beef Brisket and Ready to Pull Pork Shoulder deliver restaurant-quality flavour, ready to heat and enjoy in under 30 minutes. Available at selected stores across Australia. For more information visit beakandsons.com.au Maple Glazed Pineapple with Beak & Sons Ready to Pull Pork Shoulder Recipe / Beak & Sons Serves: 4 1 pack Beak & Sons Ready to Pull Pork Shoulder Maple Glazed Pineapple 500g fresh pineapple, peeled, cored & sliced into wedges 55g 100% pure Canadian maple syrup 25g brown sugar ½ tsp cinnamon Sea salt & chilli flakes, optional Co mbine maple syrup, brown sugar and cinnamon in a mixing bowl…

Silky Green Dressing, Charred Broccolini & Greens Recipe / Lindy Zolnierczak Dressings do not have to always be drizzled over the top. With this recipe, spoon the silky smooth dressing onto your plate first and then load up with all the green goodness. Serves: 4 Dressing 2 avocados ¾ cup Greek yoghurt 1 cup chopped mixed green herbs such as parsley, mint, coriander, chives Juice 1 lemon Salt & pepper Topping 250g fresh green beans, top & tailed 250g baby broccolini, sliced in half lengthwise 1 cucumber, sliced in ribbons 80g baby spinach 50g pistachio nuts, toasted 1 pomegranate, arils removed 250g fresh blackberries To make the dressing, add the avocado flesh, yoghurt, herbs and juice to a blender. Blitz until silky smooth then season with salt and pepper. Set…

GF Raspberry Upside-Down Cake Recipe / Lisa Guy This wholesome raspberry upside-down cake is a delicious way to treat yourself. Made with almond flour, this protein-rich cake will help keep you satisfied and your blood sugar levels balanced. Almonds are also packed with vitamin E, magnesium and healthy fats that support heart and brain health. Raspberries provide protective antioxidants and vitamin C for glowing skin and strong immunity. Pistachios are a great source of prebiotic fibre, which helps nourish beneficial gut bacteria and supports digestive health. Serves: 8 1 cup gluten-free plain flour 2 cups blanched almond flour 2 tsp baking powder ¼ cup extra virgin olive oil ⅓ cup pure maple syrup ⅔ cup almond milk 1 organic egg 1 tsp pure vanilla essence 1 small lemon, juiced &…

I've just been standing with a neighbour, Naomi, looking at the remains of her passionfruit vine. It's a sad sight. What's left is the unproductive, weedy understock. The productive vine succumbed to a cold snap, but the cold- and disease-tolerant understock, Passiflora caerulea, can't be halted. She has tried tearing it down and digging it out. The latest weapon is the family's pet lamb, currently feeding around where the passionfruit understock is growing. Before the passionfruit died back, it produced buckets of passionfruit, so Naomi is keen to plant another vine, but she says it won't be a grafted vine. Grafted vs own roots Passionfruit are usually sold as grafted plants. Grafting makes the vine more tolerant of poor soil and climate conditions but, as Naomi discovered, the graft can…

Although a parsnip resembles a white carrot, it's a little trickier to grow than a carrot or its other close relative, parsley. For success with homegrown parsnip, start with fresh seed. Seed that's old or has not been well stored has a low germination rate. Parsnip's botanic name (Pastinaca sativa) and the longevity of commonly grown varieties tell a lot about its cultivated history. The genus name simply translates as “food” (from pastus), while the species name sativa means “cultivated”. This name suggests it was a commonly grown staple, much like potato is now. This is backed up by the age of many of the varieties that are still grown. Most date from the 19th century or early 20th century. The variety commonly grown in backyards is ‘Hollow Crown’, which…

Georgia Harding Georgia Harding is a naturopath with almost 20 years' experience, a mother and a passionate health educator. After many years consulting in a busy practice, lecturing in natural medicine and sharing her knowledge on talkback radio, Georgia decided to reach out and share her passion for holistic health by developing her blog, Well Nourished. On her website, she shares fad-free health advice and intolerance/allergy-friendly recipes to inspire people to live happy, healthy lives and create delicious food memories. Georgia says, “The intricacies of the way we eat seem to have become the big picture and a source of stress for so many people. Avoid becoming hung-up on all of those little things you ‘should’ be doing and take simple steps to improve your health and wellbeing — good…

A Very Stuffed Christmas Recipe / Emma Dean What's a turkey without the stuffing, hey? Mixing sweet cranberries, savoury white pudding and fragrant rosemary always takes me back to Christmas mornings on the farm. This dish is messy, joyful and full of flavour. Serves: 4–6 3 tbsp FLORA Block Salted 2 brown onions, chopped 1 tbsp Gourmet Garden Garlic Cold Blended Paste 200g Pacdon Park White Pudding, chopped into ½ cm cubes 8 slices white sourdough bread, torn into chunks 500g Inghamʼs Turkey Mince 2 tbsp Gourmet Garden Lightly Dried Oregano ½ cup dried cranberries 3 sprigs fresh rosemary, finely chopped 1 tsp salt 1 tsp pepper 45g Peckish Fancies Aged Cheddar & Chives Rice Crackers, crushed up roughly (just use your hands, approx. ½ packet) Rosemary sprigs, to garnish…

For the forever-child 1. GreenPan Frost Ice Cream & Frozen Drink Maker GreenPan Frost is the easiest and fastest way to make frozen treats at home this summer. With a built-in chiller, create frozen treats in three easy steps: pour your ingredients, pick your mode and go from fresh to frozen in as little as 15 to 30 minutes. greenpan.com.au. For the one who loves to toast 2. Edenvale Mixed Pack of Alcohol Removed Sparkling Wines Raise a glass to Christmas with sparkling flavour that everyone can enjoy. Edenvale's alcohol removed Sparkling Cuvee and Sparkling Rosé are lively and fresh with delicious fruit flavours. There's nothing quite like the pop of a cork to make any celebration special, and with Edenvale you can dial up the good times without worrying…

The first taste of summer in my household is mango. My children call it fresh mango to set it apart from the frozen cubes they're lucky to have year-round. My son and I are unabashed mango lovers, and because we like to start the day with what we love, mangoes in my household are a summer breakfast. Cutting one open feels ceremonial: the golden flesh, the sticky juice running down our wrists, the unmistaken euphoric fragrance that fills the room. We each take a cheek and playfully argue over who gets the pit. Sometimes my daughter joins in, claiming her cheek and leaving me the pit, which I happily accept. I know this ritual has become a lasting memory because every winter he asks, “When is it fresh mango season…

Beans are warm-season vegetables that come in both bush varieties and tall, twining climbers that can reach around 2m in height. Seed can be sown from October to January in temperate to cool zones. In tropical areas, it can be sown any time except during the wet season. Beans are best sown from seed. Push the seed gently about 4mm into moistened soil. Cover with the dislodged soil and leave watering-in until the following day. A little green head will emerge after a week or so. Water growing beans but don't flood. Every four weeks, feed with organic liquid fertiliser. As the twining varieties grow, they will need to be trained onto a support such as a stake, tepee, wire mesh or trellis. When climbing beans reach a good picking…

For more visit australianbarramundi.com.au. Grilled Australian Barramundi with Desert Lime & Pepper Recipe / Mitch Orr The desert lime and pepper sauce is a spin on a traditional Cambodian condiment known in Khmer cuisine for being served with grilled seafood. The acidity of the lime marries beautifully with the fish, and the floral heat and spice of the pepper provides depth. Serves: 2 250–300g fillet barramundi, descaled 200g desert lime 2g long pepper 1g kampot pepper 1g white pepper 70g sugar 320mL lime juice flake salt, for seasoning 20g finely chopped garlic 20mL sesame oil 1 bunch mustard greens steamed rice, for serving Pin bone the fillet and clean up the edges of the fish. Pat the fish dry with paper towels. Place the barramundi on a tray or plate skin…

We have known about the connection between the gut and the brain for a little while now, but more recently there has been an explosion of research into the effect of your diet on your mental health. Perhaps you instinctively know that what you eat affects how you feel — for instance, that when you eat plenty of veggies and are well hydrated, so too are you energised and balanced. Alternatively, when you go a little crazy on the sugar, you might see that reflected in your behaviour, your mood or your digestion. There is also solid evidence that diet can directly affect mental health, supported by specifically designed intervention trials. What you can take from this is that what you eat is just as important as what you don't…

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 Cheeses are available nationally through major supermarkets. We know you will enjoy their simple dairy goodness for breakfast, lunch, snacks and main meals. For more information visit brancourts.com Cottage Cheese Tiramisu Indulge in the smooth and velvety Brancourts cottage cheese tiramisu, a lighter take on the classic Italian dessert. This version swaps out the traditional mascarpone with creamy, protein-packed cottage cheese. This lower-fat tiramisu provides you with 10 grams of protein with each serving! This dessert is perfect for satisfying your sweet tooth without the sugar overload. Serves: 6 ¾ cup espresso 500g Brancourts Classic Cottage Cheese 120mL unsweetened plant milk 3 tbsp maple…

Cooling Cucumber Cleanser Make this soothing, fragrant cleanser and your skin will thank you for it. Cucumber is a powerful healing ingredient for inflammation, puffy eyes, skin irritations and sunburn. The juice of cucumber accelerates healing in cells and tissues. It alleviates heat and irritation and helps to remove toxins. Cucumber feels fresh, revitalising and cooling on the skin. Cucumber skin contains vitamin A so should not be peeled off. When combined with spearmint and wild orange, cucumber provides relief from fatigue and stress to the skin. 120mL soy milk 120mm cucumber, diced 12 spearmint leaves 1 drop wild orange essential oil Blender Small non-stick pot Wooden spoon Tea strainer Sterilised glass jar with lid Place the soy milk, diced cucumber and spearmint leaves in a blender. Blend on high speed…

Fancy Pants Potato Salad Recipe / Emma Dean There's nothing more Christmas than a good old potato salad. This one is super easy and looks fancy without any fuss — winning! I like to cook a few extra potatoes and eggs and keep a little extra sauce on the side so I can quickly pull it out again and again over the Christmas break. It's a winner every time as a side or main event. Serves: 4–6 1 red shallot, thinly sliced into rings ½ cup lemon juice 2 tbsp salt 750g kipfler potatoes 3 eggs, at room temperature Dressing 100g Kewpie mayonnaise 100g natural yoghurt 1 tbsp Dijon mustard 1 tbsp Gourmet Garden Garlic Cold Blended Paste 1 tsp capers, roughly chopped Juice ½ lemon 4 sprigs…

Festive Pistachio “Rum Ball” in Lindt Chocolate Recipe / Thomas Schnetzler, Lindt Master Chocolatier The classic rum ball receives a festive upgrade with pistachio, gingerbread spice and a glossy Lindt chocolate shell. Finished with pistachio slivers, these bite-sized treats are equal parts indulgent and celebratory. Share it around the table or wrap it up as a thoughtful sweet gift. Makes: 30–35 Balls 125g Marie Plain Biscuits, finely crushed Pinch salt 15g slivered pistachios 15mL Kirsch or Brandy, optional Gingerbread spice mix, optional 160g pistachio spread (such as Pistachio Papi) 180–200g condensed milk 200g Lindt EXCELLENCE 70% Cocoa, melted and tempered for dipping Extra pistachio slivers, to garnish In a bowl, combine biscuit crumbs, salt, pistachio slivers and, if using, Kirsch and spice mix. Mix until well combined. Add the pistachio…

DIY gift bag Guide / Emma Dean Not every present fits neatly into a box, but that's exactly what makes Christmas so much fun! If you know me, you'll know I have quite a soft spot for a Lindt LINDOR truffle (or three). So here's my ultimate hack to wrap a Lindt LINDOR Cornet so it sits beautifully under the tree. All you need is some wrapping paper, ribbon (I'm loving velvet right now), scissors and tape. Scan here to make this cute DIY gift bag with Emma Dean Jolly Good Salt Recipe / Emma Dean Packaged in a little jar, this bright, herby finishing salt instantly lifts any dish. It makes a thoughtful homemade gift that's as pretty as it is tasty. 5 tbsp flaky salt 1 tsp dried…