Innholdsfortegnelse for Issue#4 2016 i Eat Well

SMOKED SALMON BREAKFAST PIZZA RECIPE / CHRISTIE CONNELLY Pizza for breakfast? Yes, please! These are super-quick to whip up and can be batch-cooked on a tray under the grill. Nothing could be easier for a lazy weekend brekkie and they are customisable, to boot. Try prosciutto or roasted tomatoes instead of salmon. Serves: 4 2 tbsp olive oil 4 eggs 4 wholemeal pita pockets 4 tsp tomato paste 4 sprigs kale, stems removed & leaves chopped 12 baby bocconcini 1 avocado, peeled & sliced 200g smoked salmon Salt & pepper, to serve Heat 1 tbsp olive oil in large frying pan and crack in eggs. Fry for 3 mins until crispy underside with a runny yolk, or to your liking. Leave in pan to keep warm. Heat overhead grill in…

TERIYAKI SALMON WITH CUCUMBER & SESAME SALAD RECIPE / DANIELLE MINNEBO This dish is quick to prepare and perfect for a weekday meal or something to impress your dinner guests with on the weekend. It’s a light and fresh meal, plus the salmon is a great source of protein and omega-3 fatty acids. Serves: 2 Teriyaki sauce 4 tbsp tamari sauce1 tbsp fish sauce2 tbsp raw honey2 tsp grated ginger2 cloves garlic, crushed2 tbsp olive oil2 salmon fillets (tail pieces)2 tbsp white sesame seeds, toasted Cucumber salad 2 Lebanese cucumbers¼ red onion, finely slicedHandful fresh coriander, roughlychoppedJuice ½ lemon2 tsp black sesame seeds, toasted Add tamari sauce, fish sauce, honey, grated ginger and crushed garlic into small saucepan. Place over medium heat and cook for a few minutes until honey…

CRANBERRY & WALNUT GRANOLA RECIPE / LEE HOLMES One-quarter of a cup of walnuts can give you nearly 95 per cent of your daily omega-3 requirements, and the huge amount of B vitamins they contain can not only help reduce stress but keep your skin looking young, delaying the occurrence of fine lines and wrinkles. If you like a lighter granola, add puffed buckwheat or brown rice puffs and top with chia or flax. Serves: 4 1½ cups quinoa or brown rice flakes ¾ cup walnuts, chopped ½ cup dried cranberries 3 tbsp sunflower seeds 2 tbsp pepitas 2 tbsp almond flakes 1 tbsp flaxseeds ½ tsp ground cinnamon ½ tsp freshly grated nutmeg ¼ cup coconut oil ¼ cup rice-malt syrup, or sweetener of your choice ½ tsp alcohol-free…

Outback Spirit products feature Australian native ingredients that have been ethically harvested or cultivated in Australia’s pristine wilderness regions. Outback Spirit uses natural ingredients sourced from the rainforests of Cape York and the vast deserts of Central Australia to create chutneys, dressings, herbs and seasonings. GOAT’S CHEESE OUTBACK TOMATO CHUTNEY & GREEN OLIVE GALETTE RECIPE / ROBINS FOODS Makes: 1 × 20cm galette 1 sheet butter puff pastry 1 jar Outback Tomato Chutney 150g green olives, pitted & halved 120g goat’s cheese Fresh basil, chopped 1 egg & ½ tbsp milk, for egg wash Olive oil, for brushing Preheat oven to 220ºC. Line large baking tray with baking paper. Using a plate or cake tin as a guide, cut a 20cm round from pastry sheet. Place galette on baking tray.…

We want your foodback: EatWell is all about building a sharing community of people who care about the origins, quality and enjoyment of food, so we want to hear from you. Let us know how you have found some of the recipes you have made from this issue, share the improvements you might have made or even send us one of your own favourite recipes. We will publish as many of your insights and contributions as we can. Send your foodback to Kate at kduncan@universalmagazines.com.au On the cover: Cape Grim Beef – Kate Gibbs (page 45)…

APPLE DONUTS RECIPE / MEG THOMPSON Super easy and loads of fun for kids to prepare, these apple “donuts” bring out the fun side of apples. These toppings are just suggestions as the options are endless and can be tailored to your child’s taste, or to your pantry. Serves: 2–4 2 apples, sliced horizontally Your choice of nut butter, tahini, honey, coconut, dried fruit, cacao nibs, seeds, nuts, chia seeds, fruit, cheese, dips, for toppings Core apples using apple corer. Slice apples horizontally so you end up with apple rings, or donut shapes. Top with desired topping. I find it best to start with one of the stickier toppings, then decorate with the dry. Sandwich two together if packing into lunchbox. Otherwise, enjoy as is. CARROT & ZUCCHINI ROPES RECIPE…

Food for Health Fruit Free Clusters are a delicious mix of chia, hazelnuts, almonds, pecans, buckwheat and linseeds. They are gluten-free and have a tasty nutty cinnamon flavour, perfect to accompany yoghurt for a healthy start to your day. GLUTEN-FREE MUESLI PARFAIT WITH BERRIES & YOGHURT RECIPE / FOOD FOR HEALTH Serves: 1 ½ cup Food for Health Gluten-free Muesli 1 tbsp chia seeds 1 tbsp rice-malt syrup ½ cup blueberries ½ cup strawberries, halved ½ cup raspberries 2 tbsp yoghurt Mix together gluten-free muesli, chia seeds and rice-malt syrup in bowl. Lay mixed fruit in bottom of jar. Top with layer of yoghurt, then place muesli mix on top. Finish with another layer of yoghurt and top with remaining berries. CRUNCHY RAW CHOC BANANA MOUSSE RECIPE / FOOD FOR…

Energize Me Gluten and Lactose Free cookbook contains 76 deliciously simple and easy wholefood recipes that are gluten free, dairy free, healthy and delicious. It’s a complete healthy eating plan that includes smoothies, breakfasts, dips, soups, mains, snacks and healthy desserts. POACHED EGGS ON SWEET POTATO HASH BROWN RECIPE / ENERGIZE ME Serves: 2 3 eggs (1 for hash brown, 2 to poach) 1 cup sweet potato, grated ½ cup beetroot, grated ¼ cup coconut flour ½ diced onion (optional) 2 tbsp chia seeds Pink mineral salt & cracked black pepper, to taste 1 tsp coconut oil Fresh dill, chopped tomato, to serve Add one egg, sweet potato, beetroot, coconut flour, diced onion, chia seeds, pepper and salt and mix well. Heat coconut oil in a pan on low heat.…

RICE & CHICKPEA VEGIE BURGERS RECIPE / ADAM GUTHRIE These legume and rice meatless patties deliver a filling plant-based protein and carbohydrate combo. The patties freeze well and are also excellent cooked on the barbecue. You can either make vegie burgers using a food processor or make them as per this recipe by mashing with your hands. While using a food processor is quick, it tends to over-process the ingredients, leaving the burgers without much texture (ie, mushy). Mashing everything by hand will give your arms a good workout while at the same time giving the patty body and texture. Makes: 8 patties 2 cups cooked chickpeas 2 cups cooked brown rice 1 carrot, grated 1 onion, finely diced 1 garlic clove, finely chopped 1 cup frozen peas, defrosted 1…

Summer Vegetables Asparagus, beans, capsicum, celery, chillies, cucumber, eggplant, lettuce, okra, onions, peas, potatoes, radish, sweet corn, watercress, zucchini. Fruit Apricots, avocados, bananas, blackberries, blueberries, cherries, figs, grapes, melons, limes, lychees, mangoes, mangosteens, nectarines, oranges, papaya, passionfruit, pawpaw, peaches, pears, pineapple, plums, rambutans, raspberries, red and black currants, strawberries, tomatoes. Seasonal growing tip: Mulch your corn (Zea mays) as it grows with pea straw or lucerne.…

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The Gawler Foundation’s Eat Well : Be Well cookbook is an essential guide for anyone wanting to adopt a plant-based wholefoods diet. Learn how to prepare delicious, nutritionally balanced meals for increased health and vitality. BUCKWHEAT TABOULI RECIPE / THE GAWLER FOUNDATION Serves: 4 1 cup buckwheat kernels 1 tbsp lemon juice 2 tbsp olive oil 3 tomatoes, finely diced 1 Lebanese cucumber, finely diced ½ bunch parsley, finely chopped ½ bunch mint, finely chopped 2 spring onions, finely sliced 2 leaves kale, stalk removed & finely sliced Soak buckwheat kernels in 6 cups of water for 1 hour. Drain and rinse. Bring large pot of water to the boil and cook buckwheat until tender, about 20 mins. Drain and rinse again. While still warm, drizzle with lemon juice and…

Funch mixtures make nutrient-dense, energising, superfood snacks. All the wholesome, natural ingredients are pre-prepared in a single packet. Just add two simple ingredients to create the finished and delicious Funch snack. SUPERFOOD SNACK BAR RECIPE / FUNCH Serves: 12–18 85g butter or 40g coconut oil 50g honey or 90g rice-malt syrup or maple syrup 1 packet Funch Superfood Snack Bar Mix Preheat oven to 180ºC and grease and line baking tray. Melt together honey and butter in saucepan. Thoroughly combine Funch mix with honey and butter mixture. Spread mixture into lined baking tray. Press firmly into tray until packed. Bake for 15 mins on low oven shelf, or until golden-brown. Leave in tray to cool. When cooled, cut into desired-size bars while still in pan. Store in airtight container in…

Almonds chia & fruit truffles 135 orange & honey cake 56 Amaranth almond crumble with pear & cranberry 123 Apple & chia muffins 89 donuts 30 mojito 91 Asparagus, mushroom & salmon frittata 68 Avocado & banana smoothie bowl 28 crunchy raw choc mousse 76 Banana & avocado smoothie bowl 28 berry & granola bowl 16 cinnamon smoothie 128 cream golden crunch pots 58 crunchy raw choc mousse 76 & fig chocolate cake 134 ice cream 90 Barbecue sauce 100 Barley clusters with berry smoothie bowl 28 blueberry passion parfait 28 with custard & berries 28 Barramundi en papillote 74 Bean & zucchini moussaka 54 Beef beef cheek ragu with pappardelle & gremolata 44 beef flank tortillas with chargrilled corn 44 leftover roast beef corn thins 110 porterhouse roast with…

SUNFLOWER SEED FALAFEL BALLS WITH TAHINI DIPPING SAUCE RECIPE / LEE HOLMES Unfortunately, the kebab-shop versions of these popular plant-based pleasures are full of refined wheat and fried in cheap seed oils. Cook them at home to ensure an array of healthy ingredients in every bite with these cashew-based and sunflower seed delights. Makes: 4–5 Tahini Dipping Sauce 3 tbsp tahini 6 drops stevia liquid 2 tbsp lemon juice Pinch Celtic sea salt Felafel ½ cup sunflower seeds ½ cup cashews 1 tbsp organic nut butter, softened 2 tbsp chopped basil leaves ½ tsp ground cumin 2 tbsp lemon juice 1 tsp chopped coriander leaves 2 tbsp chopped red capsicum 1 garlic clove, minced ¼ shallot, chopped Pinch Celtic sea salt ¼ cup toasted sesame seeds, for coating Lettuce leaf,…

Buderim Ginger’s famous zingy Ginger Refresher Cordial is perfect for any occasion. Make your own ginger beer with a dash of soda water, use in cocktails or fruit juices, or spice up your cooking repertoire. There are so many ways to enjoy the great taste of Ginger Refresher. GINGER MARINATED CHICKEN SKEWERS RECIPE / BUDERIM GINGER Serves: 8 1 bunch coriander 8 garlic cloves ½ tsp ground white pepper 1/3 tsp salt Juice & zest 1 lime 60mL Buderim Ginger’s Ginger Refresher Cordial 2 chicken breasts Combine coriander root and stems, garlic, pepper, salt, lime zest and lime juice in food processor. Add Ginger Refresher Cordial to moisten mix. Blend marinade until pureed. Slice chicken into strips and mix into marinade. Leave for at least 2 hours. Place chicken strips…

Global Organics Coconut Sugar is produced from sap collected from the flower of the coconut plant. This sweetener has a caramel flavour and is a healthy alternative to normal sugar in cooking and baking recipes. GO BANANAS ICE-CREAM RECIPE / GLOBAL ORGANICS Serves: 6 1 × 400g Global Organics Coconut Cream ¼ cup Global Organics Coconut Sugar 1 tbsp vanilla extract 1 tsp lime juice 4 bananas, diced & frozen Place coconut cream in blender with coconut sugar, vanilla extract and lime juice. Slowly add banana and blend on high until smooth. Place in freezer for 2 hours and serve. KIWI MATCHA CHIA PUDDING RECIPE / GLOBAL ORGANICS Serves: 6 1 can Global Organics Coconut Cream 3–4 tbsp Global Organics Coconut Sugar 1 tsp matcha powder ¼ cup black chia…

Morlife Alkalising Greens pH7.3 is a unique alkalising formula that contains a potent blend of green superfoods, L-glutamine, herbs and minerals which are beneficial for promoting balance. Developed to keep your body slightly alkaline, it focuses on digestion, stress and energy. SUPER GREENS CRUSH RECIPE / MORLIFE Serves: 1 1 cup baby spinach leaves Handful fresh mint leaves Handful fresh parsley leaves 1 green apple, quartered 1 cucumber, sliced Juice ½ lemon 4 celery stalks, halved 2–3cm knob fresh ginger, peeled ½ cup ice cubes 1 serve Morlife Alkalising Greens pH7.3 Boosting Powder Honey, to sweeten (optional) Add all ingredients to blender and blend well. If needed, add a little water to aid in blending process. ENERGISING MUESLI RECIPE / MORLIFE Serves: 1 ½ cup Morlife Natural Muesli 1 tbsp…

Corn Thins® are not rice cakes. They’re made from corn and taste delicious, like popcorn squished into a healthy crispbread. Corn Thins are gluten-free, non-GMO and full of fibre. Enjoy them on their own or with your favourite toppings. MARGARITA RECIPE / CORN THINS Serves: 1 1 tbsp tomato paste 2 slices Corn Thins Corn Cakes 6–8 cherry tomatoes, sliced in half 2 tsp parmesan cheese 1 tbsp mozzarella cheese Small bunch oregano leaves Spread tomato paste across Corn Thins slices, top with cherry tomatoes, parmesan and mozzarella cheese. Place on a tray and put in preheated oven at 180ºC until cheese melts. Take out of oven, then sprinkle on oregano leaves and pepper as desired. LEFTOVER ROAST BEEF RECIPE / CORN THINS Serves: 1 4 thin slices roast beef…

Lotus Baking Powder is gluten-free and used for increasing the volume and lightening the texture of baked goods. Baking powder is generally used as a substitute for yeast to reduce fermentation flavours. VEGETABLE CORN BREAD MUFFINS RECIPE / LOTUS Serves: 6 1½ cups Lotus Organic Plain or Spelt Flour 1 tbsp Lotus Gluten Free Baking Powder ½ tsp Lotus Fine Sea Salt 1 tbsp Mexican spice mix 2 cups Lotus Gluten Free Cornflakes 1¼ cups milk of choice 1 egg 1/3 cup oil or melted butter 1 cup diced vegetables 1 cup diced or grated cheese Preheat oven to 180°C. Sieve together flour, baking powder, salt and spice. Mix Cornflakes and milk in separate bowl. Whisk egg and oil into milk and add vegetables and cheese to the milk mix.…

Whole Live Nutrients Slimmer’s Protein is a protein blend designed to assist with natural and healthy slimming by helping to keep you fuller for longer, support metabolism and keep cravings at bay. Enjoy this all-natural, vegan and sugar-free product because you deserve to be the best version of you. GREEN GOODNESS SMOOTHIE RECIPE / AMAZONIA Serves: 1 250mL coconut water ½ avocado ½ frozen banana 2 handfuls baby spinach 1 serve Whole Slimmer’s Protein, any flavour 1 serve Whole Digestive Greens Natural sweetener, to taste (optional) Cacao nibs, to serve Combine ingredients in blender and serve in a jar or glass with a sprinkle of cacao nibs. SLIM BERRY SMOOTHIE RECIPE / AMAZONIA Serves: 1 ¾ cup frozen berries 1 serve Whole Slimmer’s Protein in vanilla & coconut 1 serve…

Well Naturally Chocolate Melts are the perfect ingredient for creating amazing desserts. Made with 70 per cent cocoa and sweetened with stevia, these chocolate melts are packed with antioxidants and have zero calories, making them a delicious and healthier choice. CHOCOLATE PANNA COTTA DELIGHTS RECIPE / HAYLEY CAVICCHIOLO @NOURISHEDHABITS Creamy and cool, these individual desserts are made even more sublime with warm melted chocolate adorning the crown. Sprinkled with berries and nuts, they’re sure to impress. Serves: 8–10 2½ cups coconut milk 2 packs Well Naturally Melts 4 tbsp Natvia 1 tsp vanilla extract 2½ tbsp powdered gelatine, dissolved in 2 cups boiling water Berries, oranges or roasted hazelnuts, to serve Coconut cream or natural yoghurt, to serve In a pan over medium heat, heat milk until it begins to…

We hand pick the best fruit from the best location on the tree. This fruit is exposed to the sun so therefore has naturally higher sugars, intense colour and full rich flavours. With many new emerging varieties of plums, you could be amongst the first in the country to try this delicious fruit. PLUM SMOOTHIE RECIPE / THE MONTAGUE TREE Serves: 4 4 large The MONTAGUE TREE plums, stones removed & quartered, placed in a plastic bag & frozen for 2 hours 4 tbsp natural yoghurt 600mL almond, soy, coconut or dairy milk 1 tbsp flax seeds 1 tbsp grated ginger Place all ingredients in blender and blend until combined and creamy. Pour equal amounts into 4 chilled glasses and serve immediately. PLUM & RICOTTA PANCAKE STACK RECIPE / THE…