Innholdsfortegnelse for March 2019 i Taste.com.au

for years, we’ve been in your kitchen, and on your bookshelf. We’ve been in the supermarket with you, and spent time loitering in your handbag, too. Now, finally, we’re in your ears! I’m talking about our new taste.com.au podcast, Eat Real Unwrapped. This is brand new territory for taste.com.au. And for me, too – I’m host (and slightly terrified!). What we’re doing is uncovering the truth about healthy eating. To help us get to what’s real, we’re bringing in the big guns – leading experts and scientists from here and around the world, spotlighting cutting edge research. Then, each episode, we help you put the science into action – with recipes, meal plans, articles and handy tools. Spoiler alert: get set for big surprises. A lot of what you thought…

One of our favourite vegies, zucchini is the hero in this nutritious meat-free dish (see page 36). But it’s the secret ingredient of egg whites whisked in with the rest of the eggs that makes this slice a superstar, adding extra protein and creating a lighter, fluffier texture. Great hot or cold, you can make this slice a couple of days ahead – watch it become a lunch box favourite!…

Use a spiraliser to cut a large sweet potato into noodles. Toss noodles with a little olive oil and season. Heat a large non-stick frying pan over medium heat. Cook noodles with a splash of water, stirring, for 3-5 minutes or until softened slightly. Divide noodles among 4 small lightly oiled frying pans and make a hollow in each. Crack an egg into the centre and cook, covered, for 7-10 minutes or until the whites are set and yolks are runny. Serve topped with crumbled feta, a sprinkle of dukkah, coriander leaves and pomegranate arils. BEST OF MARCH fruit avocadosfigsGolden Deliciousguavapearskiwifruitlimesstar fruit vegies Asian greensborlotti beanscabbagecarrotscauliflowerFrench shallotsgingermushroomssnake beansspinachsweet potato herbs cherviloreganosagerosemarythyme…

kefir vs almond milk If you’re counting calories, almond milk wins – kefir can have three times more calories and fat than unsweetened almond milk, and more natural sugars. But kefir is a potent probiotic with a range of gut-friendly bacteria, plus it has more calcium, unless the almond milk is fortified. Some almond milks contain more additives, too. Variety is best, but go for unflavoured, unsweetened brands. winner: kefir eggplant vs cabbage White cabbage has 15 times more vitamin C, double the iron and zinc, and more folate, calcium and potassium. But eggplant is a better source of beta-carotene. Cabbage is of particular research interest because of its high concentration of phytochemicals (such as sulforaphane, which is linked to reduced disease risk). Both are high in fibre, and deserve…

CRUNCHY TOFU & NOODLE SALAD serves 4 | prep 20 mins (+ cooling) | cooking 10 mins 2 x 250g pkts carrot and pumpkin noodles 250g pkt zucchini noodles 500g block firm tofu 75g (1/2 cup) plain flour 2 eggs, lightly beaten 60ml (1/4 cup) salt-reduced soy sauce 1 tbs Massel Vegetable Stock Powder ²/3 cup panko breadcrumbs 80ml (1/3 cup) vegetable oil 1 tbs mirin 60ml (1/4 cup) rice wine vinegar 2 tsp sesame oil 2 large Lebanese cucumbers, cut into long matchsticks 11/4 cups finely shredded red cabbage 1/3 cup fresh mint leaves Sambal oelek, to serve 1 Place the carrot and pumpkin noodles in a heatproof bowl. Place the zucchini noodles in a separate heatproof bowl. Cover each bowl of noodles with boiling water. Stand carrot and…

“This is a quick and tasty stand-by.” “An easy way to eat more vegies.” The addition of Chinese sausage gives the rice an extra punch. fried rice is one of those meals that you can easily make last-minute – even when there isn’t much in the cupboard. I love using microwave rices for fried rice as they are not too wet, plus you can keep them in the pantry to use at a moment’s notice, which is super-handy. If you want to be more traditional you can cook your own rice, but you’ll need to dry it overnight on a tray in the fridge to stop it clumping. I’ve also used lup chong, a Chinese sausage you’ll find in the Asian aisle of the supermarket. It’s packed with flavour and…

Who the hell am I? Funny you asked. My love for food started at an early age when I baked packet mix cakes under the watchful eye of my mum. My high school years saw my passion for food increase and before I knew it, I was representing New South Wales in a national cooking competition. At the age of 20, after a particularly successful competition, I happened to meet the Food Editor of a well-known recipe magazine who said I should consider food styling. In 2011, I launched Jacob Food, which started as a humble Instagram page and has now grown into so much more. Since then, I’ve had the pleasure of working as a food stylist with some of the biggest food magazines, corporations, eateries and personalities in…

2 pkts 156g Cadbury Double Choc Cookies dark chocolate curls 1 tsp vanilla extract 250g mascarpone 1 tbs Cointreau 1cup thickened cream ¹/4 cup icing sugar mixture 670g jar morello cherries ½ cup caster sugar black forest cookie salad “Pantry staples like choc biscuits and canned fruit turn a sweet favourite into a speedy dessert.”Michelle Southan serves 4 | prep 10 mins (+ cooling time) | cooking 15 mins 1 Drain the cherries and reserve 1 cup of the liquid in a small saucepan. Add the caster sugar and stir to combine. Place over low heat and cook, stirring, for 1-2 minutes or until the sugar dissolves. Increase heat to medium and simmer for 8-10 minutes until the mixture thickens to a syrup. Stir in the Cointreau. Set aside to…

DAIRY-FREE TREAT Flavoured milk just got healthier! Often loaded with sugar and fat, those unassuming cartons of choc milk can set you back more calories than you bargained for. Thanks to Vitasoy, you can satisfy your sweet craving on the go with their new plant-based Whole range. Made from Australian-grown soy beans and almonds, these milky treats, $3.49 each, are dairy- and gluten-free with no artificial colours or preservatives. Available in Chocolate, Vanilla Chai and Double Espresso, they’re the perfect arvo pick-me-up. Better yet, the soy variety contains 49 per cent of your daily calcium needs. Drink up! Get the scoop! This just in: low-fat, low-sugar, high-protein ice-cream with a five-star health rating exists. And, drumroll please, it tastes good! Super-creamy Toasted Coconut is the latest (and possibly greatest) flavour…

the shelves of your local Asian grocer are always stacked to the brim with vibrant packaging and delectable products, from sauces and noodles to drinks and snacks. But it can be difficult to know where to start. We asked our foodie team for their top 10 must-have products you can’t find in regular supermarkets. Lee Kum Kee Premium Oyster Sauce 510g, $9.80 Tall, dark and handsome, this tasty oyster sauce is bursting with umami flavour. Made with real oysters, it’s been used in Cantonese and Shanghainese cooking for the past 130 years. Use it in stir-fries or as a marinade base. Pantai Chili Paste with Soybean Oil, 227g, $3.50 An authentic Thai pantry staple, Pantai Chili Paste with Soybean Oil is an infusion of intense sweet and spicy flavours. We…

neapolitan cupcakes makes 12 | prep 40 mins (+ cooling time) | cooking 30 mins 180g butter, at room temperature, chopped 215g (1 cup) caster sugar ¾ tsp vanilla extract 3 eggs 340g (2¼ cups) self-raising flour 250ml (1 cup) milk, plus 1½ tbs milk, extra 1 tbs cocoa powder, sifted Chocolate sprinkles, vanilla wafers, glacé or maraschino cherries, to decorate icing 300g butter, at room temperature, chopped 450g (3 cups) icing sugar, sifted 3 tbs milk 1½ tbs strawberries and cream flavouring A few drops of pink food colouring 1 Preheat oven to 180°C/160°C fan forced. Line a 12-hole (80ml/ 1/3 cup) muffin pan with paper cases. 2 Use electric beaters to beat butter, sugar and vanilla in a large bowl until pale and creamy. Add eggs, 1 at…

How to: make an omelette Skip the cafe and master your own weekend breakfast classic. Pizza cob dip Add an Italian twist to a traditional cob loaf for a party starter sensation. Mini Baileys cheesecakes See how to make these bite-sized delights using store-bought cake. How to: deseed a pomegranate Learn the tricks to releasing these ruby jewels from their crown. Potato gem nachos The ultimate comfort foods combine in this one-pan wonder. How to: make a pie lattice Because pies always looks better with perfectly woven pastry!…

update your kitchen with this stylish and spacious 624L French-door fridge from Sharp. With a mark-resistant stainless steel finish, it has plenty of handy features, including Sharp’s J-Tech Inverter, which provides improved energy efficiency, faster freezing, quiet operation and advanced temperature control. There are also lots of well-organised shelving and drawers, plus a twist-and-store ice maker, to keep drinks cool. “I’ll be looking for well arranged, crisp fries and golden haloumi.”matt preston CELEBRITY JUDGE SEND IN YOUR ENTRIES BY 13 MARCH Terms and conditions: Entries open 00:01 (AEST) 14/02/19 and close 23:59 (AEST) 13/03/19. Open to Australian residents only. Winners determined 14:00 (AEDT) 15/03/19 at NewsLifeMedia Pty Ltd, 2 Holt Street, Surry Hills, NSW 2010. Winners’ names published in taste.com.au magazine May 2019. Total prize pool valued at $2599. Full…

ginger pork stir-fry with vegie noodles serves 4 | prep & cooking 20 mins 500g pork fillet, thinly sliced 1 tbs ginger paste 1 large fresh red chilli, thinly sliced, plus extra to serve 2 garlic cloves, crushed 2 tbs salt-reduced soy sauce or tamari 2 tsp sesame oil 250g zucchini noodles 250g carrot noodles 4 green shallots, cut into 5cm lengths Thai basil leaves, to serve secret ingredient Fresh ginger paste is super-easy to use and adds fast flavour to this zingy stir-fry. 1 Place the pork, ginger paste, chilli, garlic, 1 tbs of the soy sauce and 1 tsp of the sesame oil in a large bowl. Stir well to coat the pork. Set aside to marinate. 2 Heat the remaining sesame oil in a large non-stick frying…

Let’s get the freaky stuff out of the way first: using carrots in sweet dishes goes way back — it even predates what we would recognise today as a cake. I always assumed it was the other way around. That using vegetables in cakes was something that came with wartime austerity, sugar rationing and having to get the missing sweetness any way you can… but I was wrong. Very, very wrong. Read the earliest known Arabic cookbook, Kitab al-Tabikh, and there’s a recipe for a sweet carrot pudding. In fact, there is a whole section on carrots (including a number of different sweet carrot recipes) and how good carrots are for you, especially when it comes to improving your sex life! The wonderfully named Abu Muhammad al-Muthaffar ibn Nasr ibn…

choose Mushrooms that are firm to touch, uniform in colour and have a slight sheen. Mushrooms should never be slimy. cook Chop or slice them to eat fresh in salads, or saute, stir-fry, roast or braise them whole. Add them to soups or try a mushroom and lentil bolognaise. Roast portobello mushrooms as a pizza base and top with mozzarella, cherry tomatoes and basil. store In a brown paper bag at the bottom of the fridge for up to a week. eat with garlic • pepper • butter • thyme • rosemary • cream • pancetta • lemon • peas • wine…

pork san choy bao serves 4 | prep 15 mins | cooking 15 mins cost per serve $4.55 70g rice vermicelli noodles 2 tsp olive oil 2 garlic cloves, finely chopped 1 tbs finely chopped fresh ginger 400g pork mince 2 tbs light soy sauce 1 tsp dark soy sauce 1 tbs Chinese rice wine 1 tbs oyster sauce 300g (3 cups) shredded wombok (Chinese cabbage) 150g (1 cup) shredded carrot 225g can sliced water chestnuts, rinsed, drained 2 baby cos lettuces, washed, leaves separated 1 cup fresh coriander leaves 55g ( 1/3 cup) unsalted roasted peanuts, chopped Sriracha sauce, to drizzle. secret ingredient Water chestnuts have a mild flavour but create a big crunch. 1 Place noodles in a heatproof bowl. Pour over boiling water to cover. Set aside…

ever since I learned to cook healthy food and realised what a massive difference fuelling myself with fresh, home-cooked food made to my energy levels and mood, I’ve wanted to get as many people as possible cooking. Nothing makes me happier than meeting people who have never really enjoyed cooking before or have no confidence in the kitchen but are now enjoying cooking using my recipes. I met a husband who said he hadn’t cooked once for his wife until he picked up my book and now he cooks a recipe every night of the week for her. I believe there’s no greater feeling than getting confident in the kitchen and learning how to make healthy, tasty food at home for yourself, partner or kids. When I started creating recipe…

frozen lemon meringue parfait serves 8-10 | prep 20 mins (+ overnight freezing) 425g bought lemon loaf cake 600ml thickened cream 1 tsp finely grated lemon rind 80g (¾ cup) lemon curd, plus extra, to serve 100g meringues 1 Lightly spray an 11 x 21.5cm (base measurement) loaf pan with oil. Line pan with plastic wrap, smoothing out sides as much as possible. Trim all sides from cake and cut cake into 1cm-thick slices. Cover base of prepared pan with half the cake slices, reserving the remainder. 2 Use electric beaters to beat 450ml of the cream and the lemon rind until soft peaks form. Fold in the lemon curd. Reserve 40g meringues. Lightly crush remaining meringues. Fold the crushed meringue into the lemon mixture. Spread evenly over cake base.…

“Get cosy in the kitchen and enjoy every step of making classic Italian gnocchi, from peeling and mashing to rolling, cutting and boiling. Just follow the step-by-step instructions on the next page, then it’s simply a matter of adding your favourite sauce.” Michelle Southan you’ll need… blue cheese mascarpone thickened cream chives plain flour pepper salt shredded parmesan desiree potatoes let’s go! classic gnocchi  serves 4 | prep 30 mins | cooking 45 mins → 1kg Desiree potatoes, unpeeled → 1 tsp salt → 115g (¾ cup) plain flour, plus extra, to dust 1 Place potatoes in a saucepan of cold water. Cover. Bring to boil over high heat. Reduce to low. Cook for 30 minutes until soft when pierced with a skewer. Remove from pan. Cool for 30 minutes.…

Mr. Brightside 2016 Eurotrash, $20 Eurotrash is a new drinking red blend from the Adelaide Hills made from Tempranillo, Grenache, Petit Verdot and Lagrein. Four of the most handsome grape varieties from the continent, together in the one wine. There are few thrills like this for under $20. DRINK IT WITH pork dishes, lamb/beef stews and braises. Hoisin prawn & lup chong fried rice p78 Taylors 2017 Estate Pinot Noir, $20 It can be almost impossible to get a decent Pinot Noir at budget price. But Taylors has defied the odds, with this soft and silky wine with delicious strawberry and cherry notes and a savoury earthiness that leaves you wanting more. DRINK IT WITH baked vegie dishes, mushrooms, pasta, creamy bakes. Gnocchi with triple cheese & chive sauce p122…

Michelle Q What are the best shortcuts to have dinner on the table in under 30 mins? Recently, I have been doing taste.tv emergency dinners – dinner on the table in under 10 minutes! When writing the recipes, I discovered some great ingredients to have on hand that are super quick to prepare. Use microwave rice for making fried rice and adding to san choy bau. Use fresh pasta as it cooks faster. Try rice vermicelli or couscous, as they both cook in under 5 minutes, or look for pre-shredded vegies for stir-fries, curries, pasta and salads to save time chopping. I like to use hot smoked salmon or barbecued chicken for no-cook options. Haloumi in vegetarian dishes or pre-made garlic prawns make for easy, quick cooking. Katrina Q How…

Sticky beef and bean stir-fry This fast stir-fry features sweet pineapple juice and oyster sauce. “Simple, tasty dish. I swapped out oyster sauce for kecap manis, beans for frozen peas, and fresh mint for dried. Leftovers are best eaten cold. For a keto version, don’t eat the rice.” RENEE1092 “My husband and son loved it. They loved the sweet and Thai flavours.” ELAINESKITCHEN Sweet potato and corn salad This salad pairs perfectly with any type of barbecued meat. “My husband and I ate this as a main (without meat) and it fed us well. This is a yummy and nutritious meal. I didn’t change a thing, but I did think feta cheese crumbled over it would enhance it. Will make again.” ESMEWATSON “Super-easy and an absolute winner.” KCSUNSHINE Gooey peanut…

“Frico Gouda is made traditionally with fresh cow’s milk, is soft and creamy, with a well-balanced intensity.” Named after the city of Gouda in the Netherlands, Gouda is a classic Dutch cheese and one of the most popular cheeses worldwide. Frico Gouda is made traditionally with fresh cow’s milk, is soft and creamy, with a well-balanced intensity. GOUDA PASTA BAKE SERVES 4 175g pasta spirals 2 tbsp oil 1 medium onion, peeled and chopped 500g minced beef or lamb 4 sticks celery, sliced 2 level tbsp plain flour 400g can chopped tomatoes 1 stock cube, beef or lamb, depending on meat used Salt and freshly ground black pepper Worcestershire sauce For the topping: 60g Frico Gouda cheese, grated 30g butter 30g plain flour 300ml milk 1 level tsp dry mustard…

Cook 1 cup sushi rice following packet directions. Cool, covered, for 10 mins. Stir in 3 tsp sugar, 2 tbs rice wine vinegar and a pinch of salt. Cool completely on a lined baking tray. Place a large square of plastic wrap on a bench and top with a sheet of nori, shiny-side down. Use wet hands to shape 1 /3 cup rice into a square in the centre. Top with sliced tofu, chicken schnitzel or smoked salmon and then top with any shredded or thinly sliced salad vegies and kewpie mayonnaise. Fold the corners of the nori into the middle to form a square. Wrap tightly in plastic wrap. Set aside to soften. Unwrap plastic and discard. Halve. Serve with sesame seeds, wasabi, pickled ginger and extra kewpie.…

apricot chicken revamp Give this classic a nutritious revamp with trimmed chicken thigh fillets to reduce the total fat content. Cannellini beans will boost dietary fibre, increase protein and add a dose of magnesium for muscle function. Use salt-reduced stock and serve with loads of steamed greens, rich in vitamin C and calcium, for healthy bones. tuna bake boost Our version uses wholegrain brown rice, which is packed with dietary fibre as well as the minerals manganese, magnesium and selenium. We added loads of vegies to the sauce to boost nutrients and reduce the overall calorie count. Swap regular cheese with parmesan, as its strong flavour means you can halve the amount of cheese used, and olive oil spread to cut the saturated fat content. supercharged stroganoff Beef stroganoff has…

better-for-you banana bread serves 12 | prep 20 mins | cooking 55 mins 100g (1 cup) coconut flour 160g (1 1/4 cups) wholemeal spelt flour 3½ tsp baking powder 40g ( 1/2 cup) desiccated coconut 1 tsp ground cinnamon 50g ( 1/3 cup) coconut or rapadura sugar 3 large bananas, mashed (310g flesh), plus 1 extra, for decoration 3 eggs 80 ml ( 1/3 cup) olive oil 160ml ( 2/3 cup) oat, soy or rice milk Maple syrup, to serve (optional) 1 Preheat oven to 180°C/ 160°C fan forced. Grease and line a 7.5cm deep, 22.5 x 8.5cm (base measurement) loaf pan with non-stick baking paper, allowing the long sides to overhang. 2 Combine the flours, baking powder, coconut, cinnamon and sugar in a large bowl. Make a well in…

yellow chicken curry serves 4 | prep 15 mins | cooking 20 mins 2 tsp coconut oil 70g ( 1/4 cup) yellow curry paste 2 tbs finely chopped fresh coriander root and stem, plus leaves, to serve 3 tsp finely grated fresh ginger 1 stick lemongrass, white part only, finely chopped 270ml can coconut milk 250ml (1 cup) salt-reduced chicken stock 1 tbs coconut sugar 1 tbs fish sauce 1 red onion, cut into thin wedges 600g butternut pumpkin, skin on, cut into 5cm-long wedges 500g chicken breast, thinly sliced 200g green beans, trimmed, halved 1 lime, halved 90g bean thread vermicelli noodles, cooked, to serve 1 Heat the oil in a large saucepan over medium-high heat. Add the curry paste, coriander root and stem, ginger and lemongrass. Cook, stirring,…

A colourful and tangy addition to burgers, salads and cheese platters, sauerkraut is soaring in popularity thanks to the buzz on its health-giving properties. Like the Korean kimchi, sauerkraut is cabbage that has been fermented, an age-old method of preservation that produces live bacteria called probiotics, believed to help balance “good” and “bad” gut bacteria, ease digestive discomfort and even strengthen our immune system. It is essential to choose sauerkraut with live bacteria to gain the benefits, so always get it from the chilled section of the supermarket.…

brimming with essential vitamins and minerals, silverbeet leaves add a nutritious splash of vivid green to everything from gratin and quiche to pies and salads. You can also eat the stems, which bring crunch to stir-fries. It’s super-easy to cultivate and harvest your own silverbeet at home, so you can have a constant supply of this versatile health-giving green. step-by-step silverbeet Compact silverbeet can be grown in either a vegetable patch or in pots. Seek out a warm spot in your vegie patch that receives at least six hours of sunshine a day. Use a good quality potting mix or enrich the soil by digging in some organic soil improver. Sow seeds 12mm-deep. Keep moist and seedlings will pop up in 10-14 days. Feed the plants every fortnight with a…

EASY SQUEEZY Put fresh fruit and vegetable juices on tap at home with the stylish and easy-to-clean Kuvings EVO820 Evolution Cold Press Juicer. Visit kuvings.com.au GO WITH THE GRAIN Sorghum is a gluten-free grain that pops just like corn. With a mild nutty flavour, it’s the star ingredient in Real Foods’ tasty new Whole Grain Thins Sorghum. You’ll find them in the biscuit aisle at Woolworths. Visit www.cornthins.com.au FAST FRITTATA Ruffie Rustic Foods has a deliciously easy solution for speedy dinners – ready-made frittatas. Created with Australian cage-free eggs and fresh cream, the range is available at Woolworths. Visit ruffierusticfoods.com.au RICE AND EASY Want to give a favourite dinner a new, fast twist? Try serving it with a side dish such as lightly flavoured Uncle Ben’s Coconut, Chilli & Lemongrass…