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EDITOR Terry Robson EDITORIAL ASSISTANT Kate Duncan DESIGNER Jessica Middleton FEATURE WRITER Danielle Kirk +61 2 9887 0320 CHEFS Samantha Gowing Adam Guthrie Lee Holmes Geoﬀ Jansz Meg Thompson NATIONAL ADVERTISING MANAGER Kirsti Rae (Couper) Ph +61 2 9887 0369 QUEENSLAND ADVERTISING MANAGER Amy Frank Ph +61 488 424 232 SOUTH AUSTRALIAN SALES & MARKETING Sandy Shaw Ph +61 8 8342 5989 VICTORIAN BUSINESS DEVELOPMENT MANAGER Tracey Dwyer Ph +61 3 9694 6403 ADVERTISING PRODUCTION CO-ORDINATOR Hannah Felton Ph +61 2 9887 0376 ADVERTISING SENIOR DESIGNER Martha Rubazewicz MARKETING CAMPAIGN EXECUTIVE Kye Blackett Ph +61 2 9887 0326 PUBLISHER Janice Williams COVER CREDIT Nelly le Comte
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CHAIRMAN/CEO Prema Perera PUBLISHER Janice Williams CHIEF FINANCIAL OFFICER Vicky Mahadeva ASSOCIATE PUBLISHER Emma Perera ASSOCIATE PUBLISHER Karen Day CIRCULATION DIRECTOR Mark Darton CREATIVE DIRECTOR Kate Podger EDITORIAL PRODUCTION MANAGER Anastasia Casey PRINT PRODUCTION MANAGER Lilian Ohanessian PREPRESS MANAGER Ivan Fitz-Gerald MARKETING & ACQUISITIONS MANAGER Chelsea Peters SUBSCRIPTION ENQUIRIES 1300 303 414 CIRCULATION ENQUIRIES to our Sydney head oﬃce: +61 2 9805 0399 Eat Well Issue 1 is published by Universal WellBeing Pty Ltd, Unit 5, 6-8 Byfield Street, North Ryde NSW 2113, Australia. Phone: +61 2 9805 0399, Fax: +61 2 9805 0714. Printed by KHL Printing Co Pte Ltd, Singapore. Distributed by Network Services, Phone: +61 2 9282 8777. Editorial advice is non-specific and readers are advised to seek professional advice for personal problems. Individual replies to readers’ letters by consulting editors are not possible. The opinions expressed by individual writers in WellBeing are not necessarily those of the publishers. This book is copyright. Apart from any fair dealing for the purpose of private study, research, criticism or review as permitted under the Copyright Act, no part may be reproduced by any process without written permission. Enquiries should be addressed to the publishers. The publishers believe all the information supplied in this book to be correct at the time of printing. They are not, however, in a position to make a guarantee to this effect and accept no liability in the event of any information proving inaccurate. Prices, addresses and phone numbers were, after investigation and to the best of our knowledge and belief, up to date at the time of printing, but the shifting sands of time may change them in some cases. It is not possible for the publishers to ensure that advertisements which appear in this publication comply with the Trade Practices Act, 1974. The responsibility must therefore be on the person, company or advertising agency submitting the advertisements for publication. While every endeavour has been made to ensure complete accuracy, the publishers cannot be held responsible for any errors or omissions. This magazine is printed on paper that comes from a mill that satisfies the requirements of ISO 14001. *Recommended retail price ISSN 2204-2474 Copyright © Universal Magazines MMXV ACN 003 026 944 universalmagazines.com.au
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IMPORTANT: This magazine is intended as a reference volume only, not as a medical manual. While the information is based on material provided by researchers, the magazine does not presume to give medical advice. Be sure to consult your physician before beginning any therapeutic program.
From the Editor F
OOD. What do you think of when you read that word: food?
I know for my two young daughters “food” means very different things: for one it means a chance to get involved in the cooking (at age six) and for the other it is an annoying interlude between dancing. For me the connotations of the word “food” have evolved substantially over the years. For most of my early life I was largely unconscious when it came to food, just eating or not eating whatever came before me based purely on taste. Then, somehow, I realised that people around me were talking about how much protein they had during the day and that I didn’t even know what protein really was. I’d already completed one degree but off I toddled to study naturopathy this time and learn the rhymes and rhythms of the human body’s relationship to the planet and the food and medicine that came from it. I became immersed in the nuts and bolts of nutrition and now, after a couple of decades working as a health journalist, I’ve come full circle to the knowledge that the truth about food lies not in its components but in the whole of it; and that means not just the whole of the food but in your relationship to that food, too. When I asked right at the beginning what you think when you think of “food” it was not an idle question, because how you think about food becomes a template for your life. If you consume food without thought or concern for what it does it to you, where it has come from or how the
growing of it impacts on the world around you, the rest of your life will likely be lived with a similar carelessness. Being connected to your food — celebrating it, knowing it and choosing it deliberately — is surely the first and essential step in being connected to your life; where your relationship with food goes, so your relationship with life and your “self” follows. It’s not always easy, of course; life isn’t always easy, but it is fun. To make the journey into conscious eating as pleasurable as possible in EatWell we have gathered a group of passionate and dedicated cooks and chefs who care deeply about food to bring to you healthy, easy, delicious recipes for every phase of your food life. In this first issue of EatWell we invite you to join us on the journey to a sustainable, loving relationship with food. We want to help you be connected to your food and hope you stay connected with us and the EatWell community. Come along for the sumptuous feast of a lifetime.
Give us FOODBACK We want your foodback: EatWell is all about building a sharing community of people who care about the origins, quality, and enjoyment of our 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 email@example.com
EatWell | 7
101 10 Our Chefs Meet the chefs who bring this issue’s recipes to you. 14 Column: The Whole Food Our regular columnist Meg Thompson shares her thoughts and insights on aspects of whole food — and in this issue she sheds light on fibre. 18 Recipes: Stews & Casseroles A good stew releases delightful complementary flavours from your food into a delicious warming meal for the family in the winter months. Our chefs share their favourite stews including a Beetroot Casserole, SlowCooked Greek Lamb, Lentil & Kale Stew with Preserved Lemon and White Bean & Parsnip Stew with Garlicky Thyme Oil. 34 Kitchen Garden: Peas We discover the wonders of growing and eating the humble pea. 35 Meet the Maker: Coﬀee Growers Coffee now beats tea as our nation’s favourite beverage and we talk to some dedicated growers who nurture these popular beans. 38 Recipes: Kid’s Lunchbox Using these recipes you can send your kids off knowing they are happily eating well with dishes like seedy home-made muesli bars, a gluten-free pita pocket, vegie meatballs, a tasty burrito or a yummy quiche. 49 Fermented Foods Fermented foods are enjoying a resurgence in popularity and that’s a good thing because they do great things for your body.
8 | EatWell
CONTENTS 58 Recipes: Savoury Tarts Savoury tarts and pies are wonderful ways to combine ingredients into delicious sealed packages. In this section we present Lamb Shanks Baked in Puff Pastry, RaspberryStudded Pumpkin Pie and Lentil Potty Pies, to name just a few of our tasty savoury pastry delights. 70 Artisan Alley: Cheeses In Artisan Alley we look at some unique and caring methods used to produce many of our most loved foods. In this issue we get up close and personal with everyone’s favourite: cheese. 78 Recipes: Weekend Entertaining When the weekend arrives so does your chance to create some culinary masterpieces for your friends and family. From Baked Miso Vegetables & Soba Noodle Salad to Beef Carpaccio and Teriyaki Salmon with Brown Rice & Shitake, we’ve got the recipes to feed your weekend. 101 Recipes: Cooking with Chia Chia seeds are nutritional powerpacks and with these flavoursome recipes you can enjoy their healthy goodness every day of the week. 110 Food Proﬁle: Pumpkin In our Food Profile we get intimate with all of the foody qualities of a well-known food and in this issue we become pally with pumpkin.
116 Recipes: Italian Style With the recipes in this section, our chefs share all the joys of Italian cuisine and food culture, from a delicious vegan lasagne and Tuscan “kaleslaw” to Chilli Fennel Steaks with Balsamic Relish. 132 Food News A selection of the latest findings in food research brought to you from the science and medical journals. 142 Food as Medicine: Salmon Salmon is a favourite among seafood lovers and the added bonus is that it has many health benefits — but you do need to think about where your salmon comes from. 146 What’s On & Seasonal Food Guide Your guide to upcoming food festivals and the foods that are in season.
Next to each recipe in EatWell you will see icons as a guide. This is what they mean:
Gluten Free Omnivore Friendly Vegetarian Friendly Vegan Friendly
Available in the baking aisle at Coles and selected independent supermarkets.
EatWell CHEF PROFILES
Meg Thompson Meg Thompson is a practising naturopath, cook, mother, writer, health advocate and passionate wholefood enthusiast based in Melbourne.
Meg’s interest in health, food and the role of food as medicine has shaped her career and lifestyle. Following an early
Samantha Gowing Samantha Gowing is a fun-loving chef and hat-winning restaurateur who has turned her attention to spreading the word about the healing power of food.
A product of the 70s, born in the 60s, Samantha has been working with food since the 80s. In the 90s she became a publican and hat-winning restaurateur who loved her life at the helm of the legendary Gowings Grace Darling Hotel in Collingwood, Victoria. Then she turned her heart and mind to food as medicine, changing her fast-living ways to become a clinical
Meg’s Beetroot Tart
Adam’s Beetroot Casserole
10 | EatWell
career in psychology and education, Meg completed studies in naturopathy, nutrition and herbal medicine and now runs a successful clinical practice. As Meg’s practice grew, it gradually became inundated with patients who had either become disconnected from food and its role in maintaining health and preventing disease or were struggling to overcome food allergies and lifestyleinduced illnesses. Finding that most of her clinical practice centred on educating patients on the benefits of a diet diverse in fresh and whole foods, Meg sought to share her views and passion with a larger audience through her blog My Wholefood Romance. Here, her love affair with cooking and creating delicious recipes using seasonal produce flourished. She shares recipes and knowledge about food, the best preparation methods and how to use it to best benefit health. Presenting it in a writing style designed to inspire and entertain rather
than preach, Meg seeks to encourage others to learn, try new things and rediscover the joy of cooking and eating. Her recipes are approachable, thoughtful and bursting with nutrition. This love of education has now stretched to include lecturing at one of the natural medicine colleges in Melbourne and presenting occasional workshops. Her first book on gut health and the benefits of fermentation was published last year and continues to be a wonderful, user-friendly reference for the technical and practical side of fermenting. Aside from writing and contributing recipes to EatWell, Meg develops recipes and menus for clients and businesses. Her philosophy is that food is much more than something that fills our bellies, but a source of nourishment, joy, deliciousness, education, ritual and celebration, and is best shared with those we love. Connect with Meg Thompson at mywholefoodromance.com.
nutritionist, executive chef, keynote speaker and wellness authority. In 2013 she self-published her first book, The Healing Feeling. It represents her life work and passion for spreading the health and wellness word in a way that’s fun and accessible. Sam holds a Diploma of Health Science — Nutrition with the Australian College of Natural Medicine (2003) and is a member of the Australian Traditional Medicine Society. She has trained and certified with the leading authority Paul Pitchford, author of Healing with Whole Foods, and is currently one of the inaugural cohort to partake in the world-class Le Cordon Bleu Master of Gastronomic Tourism degree, launched in 2012. In 2008, Sam transplanted herself
from the gritty inner Melbourne suburb of Collingwood to lush Byron Bay to further her holistic study and research and surf the pristine waters of the NSW north coast. When not in the kitchen or the ocean, she mentors likeminded whippersnappers with yearning for all things well and healthy in business. Connect with Sam at her website foodhealthwealth.com.
Lee’s Chia Pudding
Sam’s Crispy Tempeh
Geoff’s Kids Afternoon Snack Muffins
EatWell CHEF PROFILES
Adam Guthrie Adam Guthrie is a vegan whose passion for food began with a life-threatening illness and continues today in a lifestyle built around healthy cooking and eating.
Lee Holmes Lee is a Certified Health Coach from the Institute of Integrative Nutrition in New York, a Hatha Yoga Teacher, wholefoods chef and author of Supercharged Food, Supercharged Food for Kids, Supercharged Vegetarian and Eat Yourself Beautiful (Murdoch Books).
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,
Geoﬀ Jansz Geoff Jansz was one of the first celebrity chefs in Australia — if not the first. His passion for food drove him through more than two decades in the Australian media and now he’s sharing his passion for growing his own sustainable food on his farm and preparing it through his Geoff Jansz Farm Table Restaurant.
Despite completing a degree in pharmacy, Geoff’s default position was always to cook. When he bought a restaurant in 1986, his life took an amazing direction. Within eight years, the restaurant became perhaps
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Adam is a qualified chef and wellness coach specialising in a wholefood plantbased diet. He is a passionate advocate for living a simple, healthy and environmentally friendly life. His story began with a rude awakening. As an out-of-balance and overweight 39-year-old, he found himself in hospital after an early-morning surf, discovering that he’d had a heart attack and being told by his cardiologist he’d be on daily medications for the rest of his life. Adam didn’t accept that his cardiologist’s “solution” of daily medication was the only way of minimising his risk of another heart attack. Instead, he decided he would do everything in his power to find another way. He learned how to treat himself with
absolute kindness, love and respect. Adam transformed his diet, lost 20kg and no longer needed to take medications. Somewhere along the way, he realised he was more than a chef and a “heart attack survivor” but was a role model, an educator and someone who could provide inspiration simply by sharing his story and showing how easy it is to improve your health and transform your life. These days, Adam shares how to prepare delicious, healthy food for health, energy and vitality. He conducts online healthy eating and wellness programs at ifeelgood.com.au and gives keynote talks, live cooking demonstrations and cooking classes on the subject of healthy eating and living well.
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 and superchargedfood.com was born. Supercharged Food is all about making small and realistic changes every day. It’s about making healthy choices through knowledge and empowerment. Lee’s blog has become one of the leading health and lifestyle blogs in Australia. From posting recipes, her passion to share her story and help others has snowballed and the blog
has recently taken home the overall prize at the Bupa Health Influencer Awards as well as the best blog in the Healthy Eating Category. Connect with Lee Holmes at superchargedfood.com.
the first of the proper “restaurant kitchen gardens”. Then, as Geoff himself puts it, came the crash. He says, “I received a phone call requesting a screen test for a lifestyle cooking program called Everybody; they needed a TV chef. ‘A what? Let me get back to you.’” As it turned out, a screen test later, Geoff got the gig. From that, many others followed, including hosting Channel 9’s What’s Cooking and later Fresh, the food segment on Burke’s Backyard. Travelling the world as a gastronaut, working with and learning from thousands of passionate experts in food for over 20 years only whetted Geoff’s appetite to continue the professional food journey for
which he had left pharmacy. So, in 2009, Geoff voted himself off TV and focused on developing his farm in the Southern Highlands of NSW, cooking beautiful food for groups of people who value the same things he does. Geoff Jansz Farm is being developed to inspire others to either participate in food production or look for properly grown, outstanding-quality, sustainable produce. Connect with Geoff at geoffjansz.com.
COLUMN THE WHOLE FOOD BY MEG THOMPSON
Fibre: the queen of digestion Fibre is your ticket to eliminating waste and toxins — without it, good digestion is just not possible. But what is it and where do you find it?
onsidering around 60 tonnes of food passes through your digestive tract in a lifetime, it’s no stretch of the imagination to see the digestive impact of the quality of your food — not only its effect on your digestion but on your health in general. Quality is key with your beautiful body. Eat fresh, seasonal produce every chance you get and your body will be writing you love notes. Fibre is the non-digestible part of the plant food we eat. Plants don’t have muscles and tissues like animals, so fibre is the structural component of their cells. Lucky for you, it also happens to be a fairy godmother to your digestion. Fibre in your body Fibre boasts an impressive résumé. It promotes bowel movements, lowers blood cholesterol and regulates blood glucose. It also reduces the pH level inside the gut, creating an environment that encourages the growth of good bacteria rather than an overgrowth of undesirables. Fibre decreases the risk of cancer, especially bowel cancer, and is useful for oestrogen-dependent conditions such as fibroids and endometriosis.
You need both soluble and insoluble ﬁbre for a healthy digestive system, and some foods, like chia for example, contain both the soluble and insoluble varieties. Soluble and insoluble There are many different types of fibre, generally grouped into the categories of soluble and insoluble fibre. Soluble fibre absorbs water and often becomes sticky or gel-like. It comprises the fleshy part of vegetables and fruit and is also found in legumes, oats, barley, chia, psyllium, slippery elm, linseeds and other seeds. Soluble fibre increases faecal bulk and softens the stool, which helps to regulate bowel motions and prevent constipation.
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Soluble fibre helps to balance blood sugar by slowing the rate at which sugars are released from food. Food remains in the stomach for a greater time, leaving you feeling fuller for longer. Soluble fibre also helps to reduce cholesterol levels by stimulating the release of bile from the liver. The bile helps to bind and excrete cholesterol from the body. And all this just from eating an apple! Insoluble fibre is found in wholegrain breads and cereals, wheat bran and vegetables. It does not absorb water like its soluble sister and tends to speed up the passage of waste through the digestive tract. Insoluble fibre reduces the breakdown of starch and delays glucose absorption, though, thereby helping to balance blood sugar. You need both soluble and insoluble fibre for a healthy digestive system and some foods, like chia, contain both the soluble and insoluble varieties. Fibre for bacteria We can’t talk about fibre without bringing gut bacteria into it. You see, living inside your gut are millions of hard-working bacteria. They are working not only to keep your digestive system functioning beautifully but also to help balance your immune system, enhance detoxification processes, improve neural transmission in your brain, balance hormones and even contribute to healthy skin and hair. It’s super-important that you keep these little beauties happy. One of the major sources of fuel for gut bacteria is, you guessed it, fibre — especially soluble fibre and resistant starches like whole grains, seeds and legumes. The bacteria in your gut break down and ferment fibre into various by-products and organic acids, which become a nourishing, nutritious food and energy source for the gut wall. The gut wall covers a surface area the size of a tennis court and keeping it healthy and the good bacteria outnumbering unhealthy bacteria is vitally important for your body to properly digest and absorb nutrients and to keep harmful particles out of the bloodstream. Fibre plays a large role in encouraging this process.
Meg is a practising naturopath, cook, mother, writer, health advocate and passionate wholefood enthusiast based in Melbourne.
Finding fibre Fibre is easily accessed and simple to include in your diet. Found in whole grains, cereals, fruit, vegetables, legumes, nuts and seeds, dietary fibre offers something for everyone with its many and varied forms. Current recommendations are to consume at least 25g of dietary fibre a day for women (28g during pregnancy), and 30g a day for men. Toddlers sit at around 19g a day. What does this look like? I’m not one for counting grams and calories and the like but, just to give you an idea, I’ve listed a few examples below, including approximate grams of fibre, to show how achievable this is. • 1 cup cooked oat porridge (4g) with ½ cup raspberries (4g), ½ banana (2g), and 1 tbsp chia seeds (6g). Total fibre: 16g • An apple, skin on: 5g • A pear, skin on: 5.5g • A salad with ½ cup beans or lentils (7.5g), ½ avocado (7g), 1 cup spinach (1g) and ½ cup broccoli (2.5g) and a delicious dressing. Total fibre: 18g As fibre absorbs liquid, it’s important to increase your fluid intake while you are increasing the amount of fibre in your diet. If not, too much fibre can make you feel bloated, uncomfortable or constipated.
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RECIPES STEWS & CASSEROLES
Stews & Casseroles By definition, a stew is a dish in which the food is cooked in a small amount of simmering liquid over low heat for a long duration of time, while a casserole is that stew popped into a low-heat oven. The history of stewing as a method of cooking goes back possibly as far as 1 million years, but we know for sure it has at least been favoured for 2000–3000 years, since the times of the Greeks and Romans. In the intervening centuries, almost every culture has adopted stewing as a way of cooking, from navarin (a French stew made with mutton, potatoes and onion) to sundubu-jjigae (a Korean stew made with soft bean curd, meat or seafood, garlic, ginger, soy sauce and sesame oil) to Argentinean beef stews (cooked with fruits such as peaches and with corn and baked in a pumpkin or squash shell). A good stew releases delightful complementary flavours from its ingredients, making a delicious, warming family meal for the winter months.
The trick to making a vegetarian or vegan casserole is to add a little beetroot to give it that dark colour and texture you find in beefy casseroles or Indian curries. Serves: 4–6
1 red onion, cut into large chunks 2 cloves garlic, roughly chopped 2 carrots, cut into 2cm lengths, then into quarters 6 very large mushrooms, cut into 1cm slices 6 baby beetroots, cut into 2cm cubes 1 bay leaf 1 sprig rosemary 1 can chickpeas, drained 4 diced tomatoes (or 1 can) 4 cups vegetable stock Salt & pepper to taste 2 tbsp arrowroot ½ cup water 1 cup couscous
Samʼs Pumpkin Curry
18 | EatWell
Heat a frypan and add onion and garlic. Sauté over a medium heat for 2 mins then add carrots, mushrooms, baby beets, bay leaf, rosemary and chickpeas. Add diced tomatoes, vegetable stock and stir through. Season with salt and pepper, cover and simmer for 20 mins. Mix arrowroot with water and add to the pan. Stir well and allow to thicken. Meanwhile, add couscous to a bowl and cover with boiling water. Cover with a cloth and let stand for 5 mins, then fluff with a fork and serve with the casserole.
CARIBBEAN HOT POT RECIPE / ADAM GUTHRIE Instead of using tinned coconut milk in recipes, I like to make my own wholefood version. It’s simple: just crack open a young fresh coconut, pour the water into a blender, scoop out the white flesh that lines the inner walls of the coconut, add the white flesh to the blender with the coconut water and puree until smooth.
Then add the fresh milk to any recipe that calls for coconut milk. Serves: 4–6
1 onion, finely chopped 2 garlic cloves, sliced 1 large red capsicum, chopped into bite-size pieces 2 cups vegetable stock 1 potato, chopped in bite-size pieces 1 sweet potato, chopped into bite-size pieces 3 cups cooked red kidney beans ½ tsp ground allspice 1 tin coconut milk or make your own 5 sprigs fresh thyme Handful kale, shredded Handful parsley, chopped 2 cups cooked brown rice Heat a pot on a high heat, add onion, garlic and red capsicum and sauté for 2 mins. Add a little stock to deglaze the pan. Add potato, sweet potato, red kidney beans and allspice. Add coconut milk,
Photography Nigel Carboon
BEETROOT CASSEROLE RECIPE / ADAM GUTHRIE
Feed Your Vego
Zain Saraswati Jamal
Available in Natural, Vanilla and Chocolate at selected Supermarkets, Health Food Stores, Pharmacies or our Website.
RECIPES STEWS & CASSEROLES Adamʼs Malai Kofta
tailed, then chopped into bite-size pieces Salt & pepper to taste
remaining stock and thyme, and stir. Cover, bring to the boil and cook until the potatoes are soft. When the potatoes are cooked, add kale and parsley and stir well. Remove thyme sprigs and serve with brown rice.
MALAI KOFTA RECIPE / ADAM GUTHRIE The koftas in this dish also make really good patties for burgers or rissoles. Keeping the base of chickpeas, breadcrumbs and nuts, you can change the flavour profile by using different vegetables, herbs and spices. Serves: 4
Koftas Handful raw almonds, chopped 1 tbsp cumin seeds
Leeʼs Lamb Roast
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1½ cups cooked chickpeas, mashed 3 garlic cloves, chopped 1 tbsp fresh ginger, grated 2 cups fresh breadcrumbs 3 large or 6 small carrots, grated Handful fresh coriander, chopped Salt & pepper to taste Sauce 1 cup cashews, soaked for min 2 hours & drained 4 cups vegetable broth 1 onion, grated 2 garlic cloves, grated 1 tbsp fresh ginger, grated 2 tbsp curry powder 1 tbsp garam masala 1 tbsp ground cumin 1 tsp ground turmeric 1 tomato, grated 1½ cups coconut milk 1 handful fresh green beans, topped &
To make koftas, heat a frying pan, add chopped almonds and toast lightly until just aromatic. Add cumin seeds and cook for 1 min. Mix toasted almonds and cumin seeds into mashed chickpeas, along with garlic and ginger. Add breadcrumbs, carrot and coriander, and mash well with your hands. Add salt and pepper to taste and combine well into a firm dough. Form the dough into 12 balls then roll into oval shapes. Place on a plate and store in the fridge while you make the sauce. To make sauce, in a blender or food processor, add cashews and vegetable broth and puree to a smooth milk. Heat a pot on high heat, add onion, garlic and ginger and sauté until soft. Add curry powder, garam masala, cumin and turmeric. Stir until aromatic, add grated tomato and stir well. Add coconut milk and cashew milk. Stir well and let simmer on a low heat while you cook the koftas. To cook koftas, heat a non-stick frying pan over a high heat. Add koftas and turn when brown on one side. Continue to turn every couple of minutes until all sides are brown. Add chopped green beans to the sauce and add salt and pepper to taste. Pour sauce into a shallow serving bowl and place koftas in the sauce. Sprinkle over chopped almonds and coriander leaves and serve with cooked brown rice.
Your leftover lamb can be used in empanadas, a shepherd’s pie or a curry.
Photography Kate Duncan
Photography Greg Twemlow
Garnish 1 tbsp raw almonds, chopped ½ handful fresh coriander leaves 2 cups cooked brown rice
RECIPES STEWS & CASSEROLES
Photography Nelly le Comte
Samʼs Seafood Gumbo
COCONUT LAMB WITH CAULIFLOWER RICE RECIPE / LEE HOLMES Your nose will twitch at the first delicious whiff and your tastebuds will be tickled by this new take on a fundamental classic stew. Substitute carbohydrate-heavy rice with delicious and nutritious cauliflower and you’ll be left without the lingering sluggishness rice often brings. Serves: 2
1 tbsp coconut oil ½ onion, diced 2 garlic cloves, slivered 600g lamb, cubed 4 tomatoes, diced 2 turnips, diced 800mL coconut milk 2 zucchini, halved lengthways & sliced Pinch Celtic sea salt & black pepper, to taste 3 tbsp coriander leaves, chopped
Cauliflower rice Small head cauliflower Pinch Celtic sea salt Pinch black pepper 2 tbsp extra-virgin olive oil 2 garlic cloves, minced
continue to cook for a further 5 mins. Season with salt and pepper, top with coriander and serve over cauliflower rice.
Melt coconut oil in a heavy-based saucepan over medium heat. Add onion and garlic and cook for 5–7 mins, or until the onion is translucent. Add lamb and sear before adding tomatoes, turnips and coconut milk to the pan. Simmer, uncovered, for 45 mins. Meanwhile, make cauliflower rice. Cut the core out of the cauliflower and discard. Place cauliflower florets in a food processor and pulse until it resembles a fine grain. Season with salt and pepper. Heat olive oil in a frying pan over medium–high heat and add garlic. Cook for 5 mins, then add cauliflower and cook for 5–7 mins, or until al dente. Add zucchini to pan with lamb and
For a taste of the Mediterranean, there’s nothing more special than this succulent lamb, all sweet and tender and melt-in-the-mouth. Serves: 4–6
SLOW-COOKED GREEK LAMB RECIPE / LEE HOLMES
3 tbsp extra-virgin olive oil 4 garlic cloves, crushed 4 tbsp lemon juice 1 tbsp dried oregano Salt & freshly ground pepper 1.8–2kg leg of lamb, organic if possible 3 cups filtered water, approximately 1–2 lemon wedges 2 tbsp chopped parsley Preheat oven to 160ºC.
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SLOW-COOKED LAMB SHANKS WITH LEMON & ROSEMARY RECIPE / LEE HOLMES Lamb shanks are fabulous in winter and there’s no slaving over a hotpot with this hearty creation. It really couldn’t be easier to make: pop it on in the morning and come home to an intensely flavoursome and filling meal, the succulent slowcooked meat just falling off the bone. You can also throw in seasonal vegetables if you have some. It partners well with cauliflower or sweet potato mash. Serves: 4
4 lamb shanks, organic if possible 2 garlic cloves, crushed
Leeʼs Coconut Lamb with Cauliflower Rice
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Leeʼs Lamb Shanks
Pop these lamb shanks on in the morning and come home to a delicious, warming meal. setting to “keep warm” until you are ready to eat. Transfer shanks to a warmed wide serving bowl, spoon the sauce over the top and serve with your favourite accompaniments.
Small handful rosemary sprigs 1 tbsp extra-virgin olive oil 1 carrot, diced 1 celery stalk, diced 1 onion, diced 1 cup chicken stock 2 tbsp lemon juice 1 tsp sea salt
IMMUNITY HOT POT RECIPE / MEG THOMPSON
Place lamb shanks in a slow cooker and add garlic, rosemary and olive oil. Turn shanks over a few times to coat them with the oil. Add remaining ingredients and give a few good grinds of black pepper. Set the cooker on low and leave to cook for 8 hours. The shanks can also be cooked in a 100ºC oven for 6 hours. When you get home, change the heat
Photography Steve Brown & Cath Muscat
Mix 2 tbsp olive oil along with garlic, lemon juice and oregano in a small bowl and season well with sea salt and pepper. Rub garlic mixture all over lamb leg and place on a rack in a roasting tin. Pour filtered water into the tin to a depth of about 2cm. Bake lamb for 5 hours, basting every hour with pan juices. Remove from oven and let rest for 15 mins. To serve, place whole leg on a warm platter in the centre of the table. Squeeze juice from lemon wedges over the lamb, then drizzle with remaining olive oil. Flake the meat off the bone with a fork, sprinkle with a little sea salt and freshly ground black pepper, scatter parsley over and serve.
This is a fantastic stew if you’re feeling under the weather, packed with antimicrobial garlic, warming chilli and ginger, as well as sumac, which gives a huge hit of antioxidants. Part of the garlic is added toward the end of cooking time because, to best harness its immuneboosting properties, garlic needs to be crushed and eaten as close to its raw state as possible. Topping the stew with kimchi not only adds deliciousness but means you are further amplifying the vitamin C and immune-boosting properties of the dish. Serves: 4
½ tbsp coconut oil or ghee 1 small brown onion, peeled & diced 2 tsp finely chopped ginger 2 tsp sumac 2 large cloves garlic, peeled & chopped 185–200g sweet potato, skin on, cut into small cubes 1 carrot, chopped 1 bay leaf ½–1 chilli, sliced 200g cooked kidney beans (or a 400g tin drained & rinsed well) 400g chopped tomatoes 1 cup vegetable stock or broth
Photography Kate Duncan
RECIPES STEWS & CASSEROLES
RECIPES STEWS & CASSEROLES 1 tightly packed cup spinach For serving ¼–½ avocado per person 2 tbsp kimchi per person 2 tsp lemon juice per person 1 tbsp yoghurt per person (optional)
LEMONY KALE & LENTIL STEW RECIPE / MEG THOMPSON This is a protein- and mineral-rich stew that has a delicious, fresh flavour. I love to serve it with half an avocado per person and a good scoop of sauerkraut. Serves: 3
1 cup black or green French lentils, rinsed & drained 3 cups water 1 brown onion, diced 1 stick celery, sliced 1 large clove garlic, chopped ¼ tsp chilli flakes 1 cup chopped tomatoes, fresh or tinned ¾ cup vegetable stock or broth Zest of 1 small lemon 75g kale, large stems removed Add lentils and water to a saucepan, bring to the boil, then reduce heat and simmer for about 20 mins, or until lentils are tender. Drain and rinse well. While the lentils are cooking, sauté the onion in a saucepan in a little oil for 1–2 mins. Add celery, garlic and chilli and cook for another couple of minutes. Add tomatoes, vegetable stock, lemon zest and cooked lentils, and cook for 5–7 minutes. Add kale and cook for another
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Beetroot in your vegan casserole gives it that beefy colour and texture. Adam's Beetroot Casserole
couple of minutes. Taste and add a little sea salt if necessary.
WHITE BEAN & PARSNIP STEW WITH GARLICKY HERB OIL RECIPE / MEG THOMPSON The sweet, earthy parsnips give this stew a beautiful flavour and also bring a good amount of fibre and vitamin C to the table. Leaving the skin on ensures you capture as much of this goodness as possible. Serves: 2
180g parsnips (about 2 parsnips), unpeeled & cut into small cubes 1 tbsp olive oil, coconut oil or ghee 1 brown onion, finely diced 230g (or a 400g tin) cooked cannellini/ white beans, rinsed well 1 stick celery, chopped 2 cups vegetable stock or broth
Lemon wedges, for serving 1 tbsp grated Parmesan cheese, for serving (optional but delicious) Herb oil 1 garlic clove, peeled & chopped 1 tbsp fresh tarragon or thyme 1 tbsp olive oil Add parsnips and oil to a saucepan and cook over medium–high heat for 7–8 mins, stirring every minute or so. Add onion and cook for 1–2 mins. Add white beans, celery and stock and reduce heat to low–medium. Cook for 5–10 mins. Meanwhile, prepare the garlicky herb oil by adding the garlic, herbs and oil to a small saucepan over a low heat. Heat slowly, just enough to warm the oil and extract flavours from the garlic and herbs. As soon as the oil is warm, remove from the heat and set aside. Taste the stew and add a pinch of sea
Photography Greg Twemlow
Add coconut oil to a medium–large saucepan over medium heat. Add onion and ginger, and cook for about 3 mins, until soft. Add sumac and half the garlic, stir and cook for another minute. Place sweet potato and carrot into the saucepan and cook for another few minutes, stirring occasionally. Add bay leaf, chilli, kidney beans, tomatoes, stock and remaining garlic. Cover and cook for 15 mins, or until sweet potato is tender. Turn off the heat and stir through the spinach. Taste and add a little sea salt or black pepper if needed. Divide into serving bowls and top with avocado, kimchi and lemon juice — and the yoghurt if using.
RECIPES STEWS & CASSEROLES salt or black pepper if necessary. To serve, divide stew into two bowls and drizzle with herb oil, including some of the delicious garlic pieces and herbs. Add a good squeeze of lemon juice and top with parmesan if using.
ADUZKI, PUMPKIN & TAMARIND CURRY RECIPE / SAMANTHA GOWING Adzuki beans are known for their drying and warming nature and for strengthening the spleen energy. The beans are complemented by the pungency of the ginger, which helps stimulate the digestive fire and warm up peripheral circulation. People who suffer from cold, damp digestion will benefit greatly from this dish, especially if taken up to three times over a week, preferably in the daytime. Serves: 4
2 tbsp coconut oil 1 red onion, finely diced 1 tsp mustard seeds ½ tsp cumin seeds 225g adzuki beans, soaked overnight 400mL tamarind water ¼ tsp ground coriander ¼ tsp ground cumin 2 green chillies, seeds removed & finely chopped 200g pumpkin, peeled & cut into 2cm dice 2 cups filtered water
Megʼs Immunity hotpot
½ bunch coriander, washed & dried Garnish 2–4 handfuls spinach leaves, washed & dried
Photography Samantha Gowing
Geoffʼs Chicken & Mushroom Casserole
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Heat coconut oil and fry the onion, mustard seeds and cumin seeds until they pop. Transfer cooked onion, cumin and mustard seeds into a large, thick-based casserole pot. Add adzuki beans, tamarind water, ground spices, chilli and diced pumpkin. Add water, bring to the boil and simmer for 20–25 mins until the lentils and pumpkin are cooked. Once the adzuki beans are cooked, add spinach and gently wilt, taking care while mixing not to break up the pumpkin. Serve with lots of chopped coriander.
TASTY CHICKEN CASSEROLE RECIPE / SAMANTHA GOWING This recipe came to me from my friend Allan Campion, a prolific cookbook author and a wonderful cook. The recipe is a great introduction to slow cooking and an
excellent start for teaching kids how to cook with heat. Serves: 2
1 tbsp plain flour Pinch salt & cracked black pepper 2 chicken Marylands, skin on 1 tbsp olive oil 175g bacon bits 1 onion, diced 1 carrot, finely diced 1 garlic clove, crushed 250mL white wine 1 tbsp tomato paste 500mL chicken stock ¼ cup chopped parsley, to serve Place flour in a large bowl with salt & pepper. Toss chicken pieces to coat and shake off excess. Heat a heavy-based saucepan over a medium heat, add the olive oil and cook the chicken pieces on all sides until golden brown.
RECIPES STEWS & CASSEROLES Seafood 6 large green king prawns, shelled & deveined 150g salmon fillet, skin off 4 scallops in shell 6 clams, cleaned 6 mussels, cleaned & beards removed
Photography Meg Thompson
Take your leftovers to work in a bowl as a tasty lunch.
Gumbo base 2 tbsp olive oil ½ red onion, finely chopped 4 cloves garlic, finely chopped ½ tsp ground coriander 1 tsp chopped thyme 1 long green chilli, seeded, de-ribbed & finely sliced 1 long red chilli, seeded, de-ribbed & finely sliced 1 green capsicum, seeded, de-ribbed & finely sliced 1 red capsicum, seeded, de-ribbed & finely sliced 6 okra, sliced diagonally 500mL fish stock, water or white wine 3 ripe tomatoes, roughly chopped
Remove the chicken from the pot and set aside. Return the pot to the heat and add a little more oil if necessary, then cook the bacon, onion, carrot and garlic until soft. Add white wine, then tomato paste; cook briefly. Add stock and bring to the boil. Reduce heat to a simmer, return chicken to the pot, cover with a lid and cook for 1 hour, or until chicken is soft. Adjust seasoning and sprinkle parsley on top.
HEALTHY SEAFOOD GUMBO RECIPE / SAMANTHA GOWING This is a variation on a Caribbean-style dish. Okra is a green, pod-like vegetable used extensively in this part of the world and, when cooked at length, it has a mucilaginous or sticky quality that helps to bind together the other ingredients. Serves: 2
Garnish 2 limes, halved Fresh coriander roots, washed & dried Set a heavy-based pot on a high heat, heat oil, add onion and garlic and sauté until soft and translucent. Add the ground coriander, thyme, chilli, capsicum and okra, increase heat a little and cook a few minutes more. Add the stock, water or wine and tomatoes, bring to a simmer and gently cook at least 10 mins until okra has thickened sauce slightly. Add prawns, salmon, scallops, clams and mussels, cover with a tight-fitting lid and cook until shells open. Cook another minute, then season to taste. Arrange carefully between two large bowls, distributing the whole prawns evenly. Garnish with lime and fresh coriander sprigs.
BRAISED OCTOPUS IN WHITE WINE RECIPE / GEOFF JANSZ Should octopus be cooked 2 minutes or 2 hours — who knows!? Surprisingly, these monsters from the deep are packed with a richness to satisfy the taste of any lover of hearty stews. Serves: 4
2 tbsp olive oil 2 cloves garlic, crushed 2 shallots, finely chopped 1kg large octopus, cleaned & cut into 3cm pieces 1L white wine 250mL chicken stock 50mL tarragon vinegar 1 bay leaf ¼ bunch thyme 2 strips lemon zest Salt & black pepper to taste 500g boiled chat potatoes, to serve In a large casserole dish over a medium flame, heat oil, add garlic and shallots and fry until shallots have softened. Add octopus and wine and cook for 2 mins while the alcohol evaporates. Add chicken stock, vinegar, bay leaf, thyme, lemon zest and salt and pepper. Reduce heat to low, cover and simmer for about 2 hours until octopus is tender. Serve with warm potatoes.
CHICKEN & MUSHROOM CASSEROLE RECIPE / GEOFF JANSZ This is a crowd pleaser — unless, of course, you’re the chicken. Speaking of chicken, make sure it’s dried off well before browning the meat. That way you’ll avoid spattering. Serves: 4
9 chicken thighs, diced 2–3 tbsp extra-virgin olive oil Bunch spring onions, whole & trimmed (or 2 medium brown onions, diced) 3–4 celery sticks, peeled & roughly chopped Small bunch Dutch carrots (or 2–3 medium carrots, roughly chopped) 1 cup white wine 1½ cups chicken stock 1–2 bay leaves 1 cup tomato puree 30g butter 1 tbsp olive oil, extra 4 cups mixed mushrooms, roughly chopped or torn (Swiss brown, oyster & field mushrooms) 2 tsp thyme leaves 1 bunch asparagus, bases trimmed, peeled & cut into 4cm pieces ½ cup roughly torn flat leaf parsley Crusty bread & a light salad to serve.
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RECIPES STEWS & CASSEROLES Adamʼs Caribbean Hot Pot
In large flameproof, lidded casserole pot, over medium–high heat, brown the chicken in oil and remove. Pour off excess fat. Add spring onion and, if necessary, a little extra olive oil, and cook until soft. Add celery and carrots and cook for a further 1–2 mins. Preheat oven to 180°C. Return chicken to the pot. Add wine, chicken stock, bay leaves and tomato puree and bring to the boil. Put lid on casserole pot and place in preheated oven; cook 1¼ hours. Meanwhile, in a large non-stick frypan, over medium heat, add butter, oil, mushrooms and thyme; cook until soft. Remove mushrooms from pan. Return pan to heat and cook asparagus until tender. Remove pan from heat. Remove casserole from oven and add wilted mushrooms, asparagus and parsley. Stir gently to combine. Serve with crusty bread and a salad.
You won’t get tired of this hotpot; make a big batch and have it for consecutive nights.
SAUTÉED CAVOLO NERO RECIPE / GEOFF JANSZ Kale — also known as borecole, cavolo nero and Tuscan kale — is eaten all over the world. It’s packed with nutrition and flavour and, by slow and gentle cooking, you release both. Serves: 6
Rinse cavolo nero and remove stalks if desired. Chop coarsely. In a large heavy-based saucepan, heat oil. Add garlic and chilli and allow to sizzle for 20 seconds. Add cavolo nero and stir well to combine. Add 3–4 tablespoons of water and cover with lid. Reduce heat to low. Simmer until tender or to your liking — quite some time. In fact, stew to a soft, rich near-puree. Season to taste and serve as an accompaniment to your favourite protein or as a meal in itself. I like grated Parmesan and a scattering of salted pine nuts.
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Photography Greg Twemlow
1kg bunch cavolo nero or other winter greens 2 tbsp extra-virgin olive oil 2 cloves garlic, finely sliced 1 tsp dried chilli flakes Salt & pepper to taste
SPONSOR RECIPES MY FOOD BAG LAMB BACKSTRAP WITH CHILLI MUSHROOM & GARLIC GREEN BEANS RECIPE / MY FOOD BAG Serves: 2
Chilli Mushrooms 1 tbsp olive oil ½ red onion, finely diced 2 cloves garlic, minced ½–1 red chilli, seeds removed & finely diced 200g mixed mushrooms, finely diced 3 tbsp basil, finely chopped Pinch of salt Garlic Green Beans 175g green beans, ends trimmed 1 tbsp olive oil 1 clove garlic, minced ¼ cup parsley, roughly chopped ¼ tsp salt Pinch ground black pepper Lamb Backstrap 300g lamb backstrap 1 tbsp olive oil 1 tsp lemon juice ¼ tsp salt Pinch ground black pepper Bring a medium pot of salted water to the boil. Heat the olive oil in a small pot on medium heat. Add onion, garlic and chilli and cook for 3–4 mins until softened. Add mushrooms and cook for a further 4–5 mins until tender. Stir through basil just before serving. While mushrooms are cooking, add green beans to pot of boiling water and cook for 2–3 mins until bright green and tender. Drain, rinse under cold water and set aside. Pat lamb dry with paper towels and
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very week, a team of top chefs and nutritionists at My Food Bag craft delicious dinner recipes, sourcing the ingredients straight from Australian farmers and delivering it to your door. All you have to do is cook and enjoy.
rub with olive oil, lemon juice, salt and pepper. Heat a medium frypan (or barbecue grill plate) on high and cook lamb for 1–2 mins each side (depending on thickness) for medium-rare, or until cooked to your liking. Cover with tinfoil and set aside to rest for 5 mins. Heat olive oil in the same pan on low–medium heat. Add cooked beans and garlic and fry for about 1–2 mins, until crispy. Remove from heat and stir through parsley, salt and pepper. To serve, divide garlic beans between plates, top with lamb and spoon over chilli mushrooms.
CITRUS MARINATED SALMON WITH RAW VEGETABLE QUINOA RECIPE / MY FOOD BAG Serves: 2
½ cup quinoa 1 cup water ¼ tsp salt Salmon 1 tbsp lemon juice 1 tsp lemon zest 1 tbsp lime juice 1 tsp lime zest 1 tbsp orange juice 1 tsp orange zest 300g salmon, skin on 1 shallot, finely sliced 1 carrot, grated ½ capsicum, diced into 1cm pieces
¼ cup parsley leaves, finely chopped ¼ cup coriander, finely chopped Citrus dressing 1 tsp lemon juice 2 tsp lime juice 3 tbsp orange juice 2 tsp soy sauce or tamari 1 tsp ginger, finely grated 1 clove garlic, minced ½ red chilli, seeds removed & finely chopped 2 tbsp extra-virgin olive oil 4 tbsp yoghurt Combine quinoa, water and salt in a small pot and bring to the boil. Cover, reduce heat to low and simmer for 20 mins. Remove from heat and steam for 10 mins. Drain any remaining liquid. While quinoa is cooking, prepare salmon. Mix citrus juice and zest together in a shallow dish. Pat fish dry with paper towels, toss with citrus marinade and set aside to marinate. To prepare salad, toss all the vegetables and herbs together in a bowl and set aside. Whisk dressing ingredients together. Heat a drizzle of oil in a large frypan on medium–high heat. Cook salmon, skin-side down, for 3–4 mins until skin is crispy. Flip over and cook for a further 1–2 mins until just cooked and still pink in the centre. Gently toss quinoa with vegetables and citrus dressing. To serve, divide quinoa and vegetables between plates, top with salmon and spoon over yoghurt.
Lamb Backstrap with Chilli Mushroom & Garlic Green Beans
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SPONSOR RECIPES LUCKY NUTS SPICED CHUNKY APPLE & ALMOND CAKE RECIPE / LUCKY NUTS Makes: 1 large cake
2 large or 3 medium Granny Smith or Golden Delicious apples, cored & cut into quarters 100g unsalted butter, softened, plus extra for greasing cake pan ½ cup caster sugar 2 eggs 1½ tbsp rice flour 1½ tbsp maize cornflour 1 tsp baking powder ½ tsp cinnamon ¼ tsp ground cloves ¼ tsp nutmeg, finely grated ½ tsp ground ginger 1 cup Lucky Almond Meal with Chia ½ tsp vanilla extract Preheat oven to 170°C. Grease and line the base of a 20cm round spring-form cake pan. Peel and cut one apple quarter into thin slices and set aside. Coarsely grate enough of the remaining apple to measure 1¼ cups. Using an electric mixer, cream butter and sugar in a large bowl until pale and creamy. Add eggs one at a time, beating well after each addition. Sift flours, baking powder and spices in a bowl. Stir in Lucky Almond Meal with Chia and combine well. Fold the dry ingredients into the creamed mixture, stir in vanilla and grated apple and combine. Spread cake batter into prepared cake pan. Arrange reserved apple slices over surface. Bake for 40–45 mins or until a skewer comes out clean when inserted in the centre. Store in airtight container for up to 4 days.
Spiced Creamy Almond Chicken Drumsticks
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uts are an easy and versatile way to add taste, texture and nutrients to all your cooking and baking, whether it’s the evening meal for the family, the signature dish to impress your guests at a dinner party or a sprinkle across your morning smoothie.
SPICED CREAMY ALMOND CHICKEN DRUMSTICKS RECIPE / LUCKY NUTS
PEAR & MACADAMIA TART RECIPE / LUCKY NUTS Makes: 1 large tart
1 cup natural Greek yoghurt 1 cup Lucky Almond Meal 5cm piece fresh ginger, peeled & finely grated 2 garlic cloves, finely chopped 1 tsp ground cumin ½ tsp garam masala 1 tsp ground coriander ½ tsp ground cardamom ¼ tsp cayenne pepper ¼ tsp turmeric 6 chicken drumsticks or 600g thighs 2 tbsp butter, melted Combine yoghurt, almond meal, ginger, garlic and spices in a large bowl. Cut three diagonal slits across each drumstick or thigh. Add to yoghurt mixture and toss to coat well in marinade. Cover with clingwrap and refrigerate for 8–24 hours. Remove from your refrigerator an hour before cooking and set aside at room temperature. Preheat fan-forced oven to 190°C. Transfer chicken pieces to a large ceramic baking dish. Spread any remaining marinade over chicken. Drizzle over melted butter. Roast for 25–30 mins or until chicken is cooked through and tender. Serve immediately with chapati bread or steamed basmati rice, steamed greens and mango chutney.
Pastry 1½ cups plain flour ½ tsp salt 1 tbsp caster sugar 125g unsalted butter, chilled & diced 1 egg 1 egg yolk 1 tbsp cold water Filling 3 large eggs 2 tbsp brown sugar 2 tbsp honey ½ tsp orange zest ½ cup thickened cream ¾ cup Lucky Diced Macadamias or 1 cup Lucky Macadamias, chopped 2 large pears, peeled, cored & thinly sliced Preheat oven to 180°C. To make pastry, place flour, salt, sugar and butter in a food processor and blend until mixture resembles coarse breadcrumbs. Add egg and yolk. Pulse to combine. Add water and blend for 30 seconds. Bring mixture together to form a dough. Shape into a 2cm thick disc. Wrap in clingwrap and refrigerate for 30 mins. Roll out dough between two sheets of baking paper to about 3mm thickness. Line a 23cm tart mould with a removable base with the pastry. Trim edges and refrigerate for 15 minutes. To prepare filling, place eggs, sugar, honey, zest and cream in a bowl. Whisk to combine well. Stir in macadamias. Bake tart shell for 15 mins. Arrange pear slices in a single layer over base of pastry shell. Pour in filling mixture, ensuring the nuts are evenly distributed. Return to oven and bake for 40 mins or until set and golden.
SPONSOR RECIPES LUCKY NUTS Roast Pumpkin Wedges with Walnut & Coriander Sauce
Place on wire rack and leave to cool completely, then remove outside ring. Serve at room temperature, cut into wedges.
SPICY ROAST PUMPKIN WEDGES WITH WALNUT & CORIANDER SAUCE RECIPE / LUCKY NUTS Serves: 2
⅓ cup Lucky Californian Walnuts, roasted 1kg pumpkin, such as Jap, Butternut or Queensland Blue, seeds removed, skin on & cut into 1.5cm-wide wedges ¼ cup olive oil 2 tsp ground cumin 2 tsp ground cinnamon Sauce ½ cup extra-virgin olive oil 1 cup Lucky Californian Walnuts 1 cup coriander leaves, roughly chopped 1 garlic clove ½ tsp paprika (optional) Juice 1 lemon Sea salt & freshly ground pepper 2 tbsp coriander leaves, for garnish
Pear & Macadamia Tart
Preheat oven to 150°C (or 130°C fan-forced). Spread walnuts evenly on a baking tray and bake for 5 mins or until lightly golden. Remove from oven and cool on tray. Preheat oven to 190°C (170°C fanforced) and line a large baking tray with baking paper or foil. In a large bowl, combine the oil, cumin and cinnamon. Toss wedges in spiced oil to coat all over. Transfer to a large baking tray. Bake for 20–25 mins or until golden and cooked through. To make sauce, place oil, walnuts, coriander, garlic and paprika in a food processor and pulse until well mixed. Taste and adjust seasonings with lemon juice, salt and pepper, if needed. Arrange pumpkin wedges on a platter, spoon over sauce, scatter coriander leaves and serve.
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Peas: little pods of plenty Our Kitchen Garden feature is all about how to grow a plant in your garden then use it in your kitchen. In this issue we discuss the wonders of the humble pea — and the time to be planting is now. WORDS / TERRY ROBSON
he modern garden pea is thought to have originated from the field pea that was native to central Asia and the Middle East. Centuries of cultivation and selection for certain characteristics have resulted in the pea we know and love today. Plant your pea seeds in the ground when conditions are cooler, so winter and spring in cool frost-free conditions and winter in warmer, subtropical zones. Temperatures over 25°C reduce flowering. Plant seeds every three weeks for successive crops. Peas grow better in cool, frost-free regions, not the tropics, but they do enjoy a sunny position. Plant in well-drained soil prepared with aged chook manure and some added lime. Prepare rows or trenches about 5cm deep and about 10cm apart. Leave about 45cm between each row.
CARING FOR YOUR PEAS Peas usually need some support, which is particularly true of the taller-growing varieties. Protect your seedlings from birds with covers of netting or black cotton and keep them well watered. Peas will grow well in pots. Your peas will be ready about 11 weeks from sowing. The shoots and pods are also edible. Once the crop is finished, cut stems at the base for the compost heap or dig back into the soil.
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NUTRITIONAL NOTES Peas contain protein, B vitamins, iron, calcium, zinc and magnesium, and they are high in soluble fibre. They also have a low glycaemic index (GI), meaning they are broken down more slowly so you feel fuller for longer, which makes them a particularly good food for preventing and managing diabetes. Peas are also a reliable source of omega-3 fat in the form of alphalinolenic acid, or ALA. One cup of green peas provides about 30mg of ALA.
STORING YOUR PEAS It’s always best to eat your produce freshly picked if you can. However, you might have a bumper crop and want to store some of your peas and beans for later use. In that case, the best idea is to steam them for just three minutes and then pop them in the freezer. All fruits and vegetables contain enzymes and bacteria that will break down the nutrients and alter the flavour and texture of food during frozen storage. The evidence is that freezing does a pretty good job of keeping the nutrients in peas intact, although the levels do decrease with time. So try to eat your peas fresh if possible or, if your crop is too big to eat all at once, make sure you freeze
Most of the useful nutrients in peas are greatly diminished by boiling.
what you can’t eat and use within three months of picking. Peas are very often consumed boiled, so it may come as a surprise to know that most of the useful nutrients in them (thiamine, niacin, phosphorus, iron, pantothenic acid) are greatly diminished by boiling. Steaming is a far better way to cook your vegetables, including peas.
PEAS AS GREEN MANURE Growing your peas or beans in a patch of garden means you are actually enhancing the nitrogen levels in that soil, because that’s what legumes do: they give nitrogen back. You also get the bonus of a delicious legume harvest, knowing you’ve replenished your soil ready for your next crop into the bargain.
Coﬀee from the source Walk down any main street in Australia and you’ll be sure to find a cafe or two. But did you know that if you’re up for a drive you could also find coffee farmers? Here, we meet two. WORDS / DANIELLE KIRK
few years ago, coffee beat tea to become hands-down the nation’s favourite hot drink. Surprised? Nope, neither are we. Flat whites, lattes and long blacks have become as much a part of the Aussie lexicon as prawns, backyards and barbecues. We buy more than 2 billion cups of coffee annually and drink plenty of the ground, pod-packaged and instant elixir at home, too. You may be surprised, though, to learn that Australia is home to not just one but two coffee-growing regions: the tropical, higher-altitude Atherton Tablelands of far north Queensland and the subtropical area stretching from the Sunshine Coast to Coffs Harbour, with the Byron Bay hinterland at its heart. Australia is one of just two developed countries in the world to grow coffee, alongside the US state of Hawaii. There’s a reason you may not have heard of homegrown coffee. Our coffee is among the rarest in the world, mainly due to the small quantities produced and the scarcity of suitable growing regions. Local growers produce just 0.7 per cent of all the coffee we drink annually. Farmers did start growing coffee here in the 1890s; however, due to high labour costs it didn’t become economically viable until almost a century later. Australia’s coffee industry may still be nascent but local coffee growers are cultivating a reputation for cleaner,
greener growing methods and are committed to making their beans the best.
SOUTHERN BEAN One farming couple riding the coffee wave are Jos and Wendy Webber, who grow 11,500 of the K7 cultivar of Coffea arabica trees at Kahawa Estate, a former avocado and macadamia orchard nestled between Byron Bay, Ballina and Lismore. Originally from Canberra, the pair moved north in 2003, attracted to warmer climes as well as the chance to indulge their interest in horticulture with a crop that didn’t require pesticides. “Australia is one of the few regions in the world free from two of the most serious and widespread coffee diseases: coffee berry disease and coffee rust,” says Jos. He proudly follows biological farming principles at Kahawa and says, “We’ve come to appreciate the importance of healthy soil. Our fertilising and tree maintenance are aimed at maximising organic matter and biological activity in the soil.” He and Wendy work to achieve this through: Minimising artificial fertiliser and herbicide use, where possible. They do use synthetic chemicals, but apply them in a targeted way to reduce harm to nonweed vegetation and soil microbes. Using compost supplemented with biological nutrients and soil conditioners.
DRINK EASY The coﬀee industry here is growing, but most of our coﬀee comes from Vietnam, Papua New Guinea, Brazil and Indonesia. Australian coﬀee growers have to play by strict rules surrounding worker welfare and wages and increasingly are focusing on sustainable agriculture. Imported coﬀee is, by and large, grown in poorer nations with more lenient labour and environmental laws. Consider choosing brands with these certiﬁcations: Fairtrade certiﬁcation guarantees that farmers in the developing world get a fair price for their coﬀee, operate in fair working conditions and employ sustainable practices. Rainforest Alliance certiﬁcation indicates that your coﬀee is grown using methods that safeguard global rainforests and wildlife, as well as the long-term wellbeing of farm communities. Certiﬁed Organic coﬀee means no synthetic chemicals or pesticides are used in the producing country of origin. The Australian Certiﬁed Organic system goes further and demands no synthetic chemicals are used in the entire supply chain, including roasting and handling.
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need for nitrogenous fertilisers and reduce greenhouse gas emissions. Jos and Wendy’s dedication to their land is matched by their dedication to a good brew. Not only do they have complete control of planting the seed and harvesting the coffee berries, they also process, roast and package the beans. It’s hard work that appears to have paid off, with Kahawa Estate single-origin roast winning medals four years in a row at the Royal Hobart Fine Food Awards and Sydney Royal Fine Food Show.
Australian coﬀee is among the rarest in the world, mainly due to the small quantities produced and the scarcity of suitable growing regions. • Planting inter-row cover crops to avoid erosion and topsoil loss. • Minimising the breakdown of soil structure from machinery operations. • Managing water to prevent erosion of the topsoil. The Webbers are always up for trying new ways of doing things in a bid to improve their coffee and the sustainability of how they grow it. As a result, they put their hands up to take part in NSW Department of Primary Industries trials looking into the potential benefits of biochar: charcoal produced from natural wastes. There’s been much interest in the use of biochars to improve and maintain soil fertility, reduce dependence on fertilisers, improve soil structure to increase microbial activity in the soil and help transplanted young coffee plants to survive. As a past president and active member of the Australian Subtropical Coffee Association, Jos has been working with Southern Cross University, the government and local industry to drive other projects too. These include a study into whether planting legumes between coffee trees can decrease the
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About 90km northwest as the crow flies, in the rainforested hinterland behind the Gold Coast, sits a second plantation: Mount Tamborine Coffee. Kees van Rijssen and his wife Maria grow 1000 coffee trees on just one acre of alluvial soil, producing and processing three tonnes of coffee a year for customers at their onsite shop and cafe as well as online. Like many smaller plantations, they rely on word-of-mouth marketing. The couple moved from the Gold Coast 10 years ago to realise their dream of growing high-quality, local, organic, sustainable coffee. “It’s hand-picked, sun-dried ... It’s topquality stuff,” says Kees, a past chef, horticulturist and structural landscaper. Mount Tamborine Coffee isn’t certified organic — getting certification is expensive and, Kees says, mired in red tape — however, he does use biodynamic methods. “That means each
WHAT’S IN A NAME? While there are more than 6000 species of coﬀee plant, two main types are grown commercially: Coﬀea arabica and Coﬀea canephora, or Robusta. Robusta beans contain more caﬀeine and tend to be used for instant coﬀee. Arabica is more diﬃcult to grow and so more expensive, with the most highly prized Arabica beans grown at higher elevations. Virtually all the coﬀee grown in Australia is subtropical varieties of Coﬀea arabica, such as the K7 cultivar from Kenya. Because of our unique microclimate conditions, Australian coﬀee is lower in caﬀeine and highly regarded for its sweetness and medium body.
tree is a being as opposed to just a thing,” he says. “I see each tree as I go around the plantation each week and I can rectify things before they happen. “It’s more of a spiritual thing. You’re in touch with your trees, which are living, rather than seeing them as just something you’re getting production off.” It’s a rewarding way to grow. “Everything’s done by hand — it’s my own little backyard,” says Kees. “It’s only an acre but it’s really intense, production wise. And everything runs to a system. As long as Mother Nature doesn’t throw too many sticks in the spokes, I know exactly what’s going to happen when it’s going to happen, so I can run my life to suit. “We pick intensively September, October, November. Up until December, it’s pruning and thinning, with all the mulch going onto the ground, then after that, once a week, I put half a tonne of animal manure around the trees.” He also applies ash and humus to further enrich the soil. “The Mount Tamborine product is my little baby: from the seedlings that I’ve planted to the nurturing to the harvesting to the fermentation, the drying, the roasting, to selling it in the shop,” he says. “A lot of people think coffee’s just coffee but it’s quite an intense little food product. There’s a lot involved with coffee, so to get it right is quite tricky.” Yet it seems he has the knack. “We get four-and-a-half times the amount of coffee from each tree than any other grower in the world. We’ve been recognised by the Speciality Coffee Association of Europe; our coffee has been graded in the top 1 per cent of the world’s coffee. So what we’re doing is pretty unique and pretty special.” Kees has also started a network of small coffee growers called the East Australian Coffee Company to source, blend and market locally grown, sustainable, high-quality coffee from around the country. This plant-whisperer is passionate about what he — along with other people like him — is doing. “It’s a labour of love. We’re doing it for the country, to show people that, yes, we can grow a product here. We can grow it better than third-world countries. But for some reason [in Australia] we’ve got to keep proving ourselves. “We’ve got some damn good soil here. We’ve got some people who know what they’re doing. It’s just a matter of getting the public to support them.”
RECIPES KID’S LUNCHBOX Adamʼs Bean Burritos
Tasty, ﬁlling and easy to eat!
BEAN BURRITOS RECIPE / ADAM GUTHRIE Instead of making wraps, you can use the same ingredients for lunchbox nachos. To replace the tortilla wrap with corn chips, place corn chips in a container, top with the spinach leaves, then the bean mixture, the mashed avocado and cashew cream. Makes: 4–6
6 tomatoes 3 cups cooked red kidney beans 2 cups cooked brown rice 2 tbsp tomato paste 1 tsp ground cumin 1 tsp ground coriander 3 garlic cloves, crushed
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Salt to taste Handful baby spinach, shredded Bunch parsley, leaves & stalks, chopped Bunch fresh coriander, leaves & stalks, chopped 1 cucumber, peeled into thin strips 2 avocados, mashed 8 wholemeal tortillas Cashew sour cream 1 cup raw cashews, soaked in boiling water for 30 mins or overnight Salt to taste 2 tsp apple cider vinegar 1 lemon, juice only 1 cup water 4 elastic bands Enough greaseproof paper to wrap 4 wraps
Puree tomatoes in a blender until the mix is smooth. Pour pureed tomatoes into a saucepan and add kidney beans, cooked brown rice, tomato paste, cumin, ground coriander and garlic. Mix well over a medium heat, add salt to taste and cook for 5 mins. Blend the cashew sour cream ingredients until it becomes a smooth paste. To serve, fill a tortilla with spinach, parsley, fresh coriander, bean mixture and cucumber and top it with mashed avocado, then add some of the cashew sour cream. Fold the bottom edge and then the two sides, wrap in greaseproof paper, fasten with an elastic band and pop in your kids’ lunchboxes.
Photography Carol da Riva
Kids can be fussy eaters, but you really want to send them off to school knowing they will be taking with them the nutrition they need to sustain them during the long school day. There is nothing about empty calories and processed food that makes them inherently more appealing to kids but, if that’s what you keep offering them, they will become accustomed to those kinds of foods and believe they like them. Equally, though, you can make delightful, healthy foods a regular feature in their lunchboxes and they will love those, too. Using these recipes, you can send your kids off with seedy homemade muesli bars, a gluten-free pita pocket, vegie meatballs, a tasty burrito or delicious quiche. You will know they won’t be going hungry and that they will be keeping up their energy levels — and their good health at the same time.
RECIPES KID’S LUNCHBOX Adamʼs Vegan Brown Rice Nori Rolls
The ninja equivalent of a sandwich … kids love these healthy rolls.
Nori rolls are really the Japanese equivalent of our Western sandwich. Not so long ago, Ninja warriors would take whole unsliced nori rolls on long journeys for their meals. You’ll need a bamboo rolling mat to make these rolls. Makes: 4
3 tbsp rice vinegar 3 tbsp raw evaporated cane sugar, or other natural sweetener equivalent 1 tsp salt 2 cups cooked brown rice 1 packet nori (seaweed paper) 1 cucumber, sliced into matchstick batons 1 carrot, sliced into matchstick batons 1 avocado, sliced into thin strips 1 tbsp wasabi 2 tbsp tamari Small jar pickled ginger In a glass, mix vinegar, cane sugar and salt, then set aside. Spoon cooked rice onto a tray and pour over rice vinegar mixture. With a
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flat spatula, spread rice to an even thin layer on the tray and allow to cool. Place a sheet of nori, shiny side down, on a bamboo rolling mat. Spread rice evenly over the nori, keeping about 2cm free at the far end. Place cucumber, carrot and avocado across the rice. Lift the front of the bamboo mat closest to you and begin to roll. Wet the exposed edge of the sheet with water and complete the roll. Repeat to create 4 rolls. Slice with a sharp wet knife and serve in a lunchbox with tamari, wasabi and pickled ginger.
MINI VEGAN SPINACH & MUSHROOM QUICHE RECIPE / ADAM GUTHRIE With these quiches you are not limited to spinach and mushrooms. You can change the flavour profile by keeping the tofu ricotta base and replacing the spinach and mushrooms with your other favourite vegetables and herbs. Makes: 12
½ cup soy milk 700g firm tofu
4 tbsp arrowroot ½ tsp nutmeg 1 tbsp maple syrup Pinch salt 1 onion, diced 2 garlic cloves, crushed 6 button mushrooms, sliced 2 zucchini, grated 2 carrots, grated 2 large handfuls baby spinach leaves, shredded 1 tbsp tamari Salt & pepper to taste 3 sheets of frozen vegan shortcrust or puff pastry, thawed Preheat oven to 200ºC. In a blender or processor, blend soy milk, firm tofu, arrowroot, nutmeg, maple syrup and a generous pinch of salt to a ricotta cheese-like consistency, then set aside. Sauté onion and garlic for 2 mins in a heated frypan, then add mushrooms, zucchini and carrot. Season with salt and pepper and sauté for another 2 mins. Mix in spinach leaves and tamari. Place tofu mixture and sautéed vegetables in a large bowl and mix well to combine.
Photography Greg Twemlow
VEGAN BROWN RICE NORI ROLLS RECIPE / ADAM GUTHRIE
RECIPES KID’S LUNCHBOX
Photography Steve Brown Photography
Lee Holmes' raspberry-studded pumpkin pie
Adamʼs Mini Vegan Spinach & Mushroom Quiche
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RECIPES KID’S LUNCHBOX as lunchbox treats or simply as a replacement for bread. Makes: 4
1 egg ¼ cup water 1 tbsp almond or rice milk 1 tbsp olive oil 1 tbsp coconut flour 1 tbsp flaxseed meal ¼ cup blanched almond meal ⅛ tsp bicarb soda Pinch Celtic sea salt 1 tbsp mixed herbs, finely chopped fine (optional)
Cut rounds from sheets of pastry and place in a non-stick muffin tin. Spoon mixture into each base and cook at 200ºC for 15–20 mins. Remove when ready and cool slightly on a wire rack.
SUPERCHARGED BREAKFAST BAR RECIPE / LEE HOLMES Packed with good fats, zinc, dietary fibre and B vitamins, these bars make a great quick brekkie, lunchbox favourite or afterschool snack. Makes: 10
¼ cup almond flour or (flaxseed meal for nut-free) ¼ tsp Celtic sea salt ¼ tsp bicarb soda ½ cup coconut flakes, unsweetened 1¼ cup mixed nuts or seeds (pumpkin and sunflower for nut-free)
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2 tbsp blueberries, dried ¼ cup butter, melted ¼ cup rice-malt syrup 1 tsp vanilla extract Preheat oven to 175ºC. Line a baking dish with baking paper. Combine the almond flour, salt, bicarb soda, coconut flakes, nuts/seeds and blueberries. In a large bowl, place butter, rice-malt syrup and vanilla extract and mix dry ingredients into wet. Press mixture firmly into the baking dish to prevent crumbling. Bake for 15–20 mins. Chill to harden up before you cut the mixture into bars.
GLUTEN-FREE PITA POCKETS RECIPE / LEE HOLMES Pita pockets can be stuffed with your favourite treasures and enjoyed
ZOO POO RECIPE / LEE HOLMES Cacao powder is loaded with antioxidants and, although sometimes bitter in taste, it can be made sweeter with the addition of a natural sweetener such as stevia or rice-malt syrup. Makes: 8
4 tbsp coconut butter ⅛ tsp stevia powder or other natural sweetener equivalent 1 tbsp cacao powder 4 tbsp almond or rice milk ½ cup coconut flakes, unsweetened Melt coconut butter in a bowl over boiling water. Add stevia and cacao and stir until combined, then add milk and stir until thickened. Place mixture in fridge for half an hour to harden. Remove from fridge, take 1 tbsp at a time and roll into ball. Roll in coconut flakes and place on a tray. Refrigerate until ready to eat.
Photography Getty Images
Lee's Supercharged Breakfast Bars are packed with good fats, zinc, dietary ﬁbre and B vitamins.
Preheat oven to 180°C. Place baking paper on a baking tray. In a bowl, whisk egg and add water, milk and olive oil. Add dry ingredients and stir well. Pour the mixture onto your baking paper in 2 medium-sized circles about 12cm across and spread evenly with a palette knife. Bake for 20 mins until golden and crispy around the edges. Let cool and with a sharp knife slice along the centre so a pocket is created. Stuff with favourite fillings.
RECIPES KID’S LUNCHBOX Megʼs Banana Bread
BEST BANANA BREAD RECIPE / MEG THOMPSON This banana bread is my favourite! Coconut, which is a feature in this recipe, does a beautiful job in adding greatquality, nourishing fat for children’s rapidly developing brains and bodies — and also pure deliciousness. Be sure to use seeds in place of nuts if your school is nut-free. Serves: 8
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2¼ cups ripe banana (4–5 bananas), mashed ½ cup coconut oil, melted ¼ cup coconut milk, full fat ½ cup maple syrup 1½ tsp pure vanilla extract 2 cups white/unbleached spelt flour ¼ cup desiccated coconut, unsweetened 1 tsp bicarb soda ½ tsp ground cinnamon ¾ cup mixed nuts or seeds (almonds, walnuts, macadamias, pepitas, sunflower seeds), roughly chopped ½ cup good-quality dark chocolate, roughly chopped (optional) 1 ripe banana for garnish (optional)
Preheat oven to 1800C. Place banana, coconut oil, coconut milk, maple syrup and vanilla in a blender and blend until smooth. Combine spelt flour, desiccated coconut, baking soda and cinnamon in a mixing bowl. Add banana mixture and stir gently to combine. Fold in nuts/seeds and chocolate. Transfer mix to a loaf tin lined with baking paper. If using the extra banana garnish, slice lengthways and place gently on the top at this point. Bake for 45–55 mins, or until a skewer inserted into the middle comes out clean. Allow to cool slightly in tin, then turn out onto a wire rack and allow to cool completely before slicing.
Photography Meg Thompson
Be sure to use seeds in place of nuts if your school is nut-free.
Food is Life. Food is you.
RECIPES KID’S LUNCHBOX
Fantastically ﬁlling and packed with healthy fats and protein.
Megʼs Pea & Corn Super Slice
This amped-up version of the old-school zucchini slice is fantastically filling and packed with healthy fats and protein. This not only helps to keep little tummies feeling satisfied but also balances blood sugar and regulates mood and concentration. It's the perfect school-time snack to help keep your kids focused all day long!
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175g zucchini, grated 1 cup corn kernels 1 cup peas, fresh or frozen 6 free range eggs, lightly whisked 3 tsp pesto 1 tsp mustard ½ cup goat’s cheese, ricotta or tasty cheese, cut into large chunks ½ cup besan (chickpea) flour
½ tsp baking powder ¼ tsp sea salt Freshly ground black pepper to taste Preheat oven to 2000C. Combine all ingredients in a large bowl and mix well. Transfer the mix into a baking dish lined with baking paper. Pop in the oven and cook for 45 mins, or until set.
Photography Meg Thompson
PEA & CORN SUPER SLICE RECIPE / MEG THOMPSON
RECIPES KID’S LUNCHBOX
Make enough to have some for dinner and leave some for the kids’ lunch the next day. Meg's Vegie Meatballs
Photography Meg Thompson
VEGIE MEATBALLS RECIPE / MEG THOMPSON Simple and versatile, these little crowdpleasers can be eaten on their own or as part of a bigger meal, including with a grain or some vegie friends. They freeze well and make a wonderful, sustaining and nutritious snack for school or any time. Makes: 30–35
1 cup raw beetroot or carrot, roughly chopped ¾ cup green vegetables (zucchini, spinach, peas, kale, herbs etc) 500g organic minced beef or chicken 1 egg, whisked 2 tsp dried oregano ½ tbsp tamari Preheat oven to 180°C. Place beetroot or carrot and green
vegies in a food processor and process until fine. Transfer to a large mixing bowl and add all other ingredients. Mix well to combine — it’s easiest to use your hands for this. Spoon tablespoon-size portions into your hands and shape into balls. Place on a lined baking tray and bake for 25–35 mins, or until cooked to your liking. Once cooked, the balls will keep in the fridge in an airtight container for 3 days, or can be frozen and reheated.
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RECIPES KID’S LUNCHBOX
Geoff's Afternoon Snack Muffins
PLOUGHKID’S LUNCH RECIPE / GEOFF JANSZ As simple as it seems, the matching of cheese, cured meat, bread, salad and pickles constitutes a time-honoured staple of many meals in many cultures. A hearty snack. Serves: 2
200g cheddar cheese 4 slices ham, off the bone Kid’s choice of “relish” (tomato relish, bread-and-butter cucumbers or pitted olives as examples) Mixed salad leaves 4 slices damper-style bread
Portable and practical, these muﬃns are packed with healthy yoghurt, eggs and fruit. AFTERNOON SNACK MUFFINS RECIPE / GEOFF JANSZ
Arrange all of the ingredients on a plate and serve; or arrange half of ingredients between 2 slices of bread per child and pack in a lunchbox.
Geoff's Ploughkid's Lunch
Disguise is the secret to slipping in a few healthy things to the unsuspecting child. Portable, practical and made in advance, these muffins have a lot going for them. Makes: 9
Preheat oven to 200°C, or 180° fan-forced. Grease a 12-muffin tin (full-size muffins) well. In a large bowl, sift flour along with salt and mix in brown sugar. Make a well in the centre. Add yoghurt, egg and oil. Stir until mixture has nearly come together. Add fruit and stir a couple more times. Mixture should be quite lumpy. Fill 9 of the muffin holes and bake for 20 mins or until cooked.
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Photography Samantha Gowing
2 cups self-raising flour Pinch salt ½ cup brown sugar 200g tub flavoured yoghurt 1 egg, lightly beaten ½ cup light olive oil 1½ cups chopped fruit (pear, apples)
EatWell FERMENTED FOOD WHAT IS FERMENTATION?
Foods that bubble and squeak (in a good way) are doing time in grocery stores, cafes and Instagram feeds around the country. Here’s why. WORDS / DANIELLE KIRK
Photography Getty Images
ermented foods appear to be having a moment, yet again. Kefir is cool, sauerkraut’s gracing the slices of New York-style Reuben sandwiches across the country and kombucha is the comeback kid of the cultured world. It’s a new wave of fungal frenzy, fuelled in part by a yearning for the frugal ways of the past and partly by research findings that “good” bacteria in the gut are vital for overall health — and that cultured foods can help nurture those tiny bugs to happiness. Yet ferments have never really gone out of fashion. Many delicacies we enjoy are fashionably off, with their complex flavours enticing us back for more. Cheese is ripened with the use of bacteria, and sometimes moulds, which give it the tastes and textures we love. Vanilla comes to us courtesy of cultures: it’s only when vanilla pods ferment that microbes transform the sugar glucovanillin into
glucose and the deliciously aromatic vanillin flavour. And let’s not forget alcohol, which has been keeping us company since 5400 BCE, when Persians first discovered the pleasures of fermented grapes. Since time immemorial, people the world over have been culturing food to preserve it and fermented foods are the keystone of many food cultures. Fermented herring or surströmming is considered the national dish of Sweden, the Japanese turn soybeans into miso, a core part of their diets, and Mongolia’s traditional drink is airag, a beverage made from fermented horse milk. But where once we fermented through necessity, increasingly we’re choosing cultured foods for their taste and health benefits, for the artisan way they’ve been crafted and for the chance they give us to play the mad scientist right there in our own kitchens.
When a food is fermented, bacteria and some yeasts — or a combination of both — feed on the carbohydrates and convert them into alcohols and carbon dioxide or lactic acid. This process makes the food more digestible and more nutritious, creating beneficial bacteria, enzymes, vitamins and different strains of probiotics: live micro-organisms that offer many health benefits when eaten in sufficient quantities. It’s the sheer number of live bacteria, yeasts and moulds involved in the fermentation process that creates the diversity of fermented foods. According to Deirdre Rawlings in Fermented Foods for Health, ferments can be broken down into seven categories: 1. Cultured vegetable protein. Generally made from legumes, such as soybeans, which are cooked, hulled, fermented and bound together with a mould that makes the soy easier to digest. An example is tempeh, originally from Indonesia. 2. High-salt, meat-flavoured fermentation pastes. Typically made from salty or savoury protein-bound grains and legumes, which are soaked, mashed, cooked and then left to ferment. Most of these fermentations originated in Asia, such as soy sauce and Vietnamese mam, or fish sauce. 3. Alcohol fermentations. In this process, sugars are converted into cellular energy by yeasts when placed in an oxygen-free environment, also creating alcohol and CO2. Wine comes from fermented grapes, rum is derived from fermenting sugarcane and whiskey, vodka and beer come from fermented grains. 4. Vinegar fermentation. When alcohol is exposed to oxygen, the bacteria known as Acetobacter start to convert it to acetic acid, or vinegar. This is what’s happened if you’ve ever left a bottle of wine open for too long; examples include apple cider vinegar and wine vinegars. 5. Alkaline-fermented foods. In these less common fermentations, popular in Africa and Southeast Asia, the proteins in the raw ingredients are broken down into amino acids and peptide chains, releasing ammonia and increasing the pH of the product. This makes the end result, like the fermented ugba made from African oil beans, super stinky. Best to eat these near a window! 6. Leavened breads. Dating from ancient times, leavened breads are those made from fermented grains, which use
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FERMENTED FOOD own natural enzymes, so fermented foods are already partially broken down when you eat them, helping to give your digestive system a rest. The bacteria also boost the vegetables’ natural vitamin content, produce antibiotics and cancerfighting agents and help the healthy flora in the gut to proliferate. To reap the health benefits of fermented foods, start by adding a teaspoonful to each meal and gradually work up to one-quarter to one-half a cup of fermented veg one to three times a day. Be mindful that any foods that have been fermented using salt have a high salt content and should be taken in moderation.
TO DIY OR BUY? It isn’t difficult to ferment your own food but there is a certain art to it. Leaving cut cabbage out on the bench for days at a time isn’t going to turn it into kraut, no matter how much you will it. Many books are available to school you in the art of fermentation, such as Sandor Katz’s Wild Fermentation, Sally Fallon’s Nourishing Traditions, Deirdre Rawlings’ Fermented Foods for Health and Wardeh
WHAT ARE THE BENEFITS? Aside from the food-preservation benefits of fermentation and the diversity of flavours it lends to our meals, a growing number of studies are showing that fermented foods are good for gut health and general wellbeing. The reasons behind this are the microorganisms these foods contain — teeny-tiny bacteria that also inhabit our own bodies. The human body is home to some 100 trillion types of different bacteria, according to the Human Microbiome Project, comprehensive research conducted by the National Institutes of Health in the US. About 80 per cent of these microbes live in our gastrointestinal systems. It’s the helpful bacteria in the gut that we rely on to carry out processes crucial for survival, such as digesting and breaking down food, producing antiviral substances and strengthening the immune system. Research is revealing that chemicals produced in the gut by the different strains of bacteria have an impact on not only your physical wellbeing but also your emotional and mental health via the vagus nerve, which runs from the gut to the brain. Eating fermented foods daily supports health and vitality, and lacto-fermented foods in particular provide some serious health benefits. Lactobacilli produce their
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It’s a new wave of fungal frenzy, fuelled by a yearning for the frugal ways of the past and research ﬁndings that “good” bacteria in the gut are vital for overall health. Harmon’s The Complete Idiot’s Guide to Fermenting Foods. You’ll need some basic equipment to DIY, including mason jars, salt, starter cultures such as whey and a good supply of fresh, clean water. We suggest building your confidence by exploring the basics first, such as making yoghurt or creating lacto-fermented veg. Fermenting at home is good, creative fun — and don’t be scared about getting sick from your homemade cultured foods. Our society is one that has become terrified of bacteria of any description but remember that, until a few generations ago, fermentation was a common way to process foods. Fermented vegetables can even be safer than raw veg, mainly because the good bacteria from the fermentation process kill harmful bacteria.
For safe DIY, ensure you use fresh ingredients and wash vegies, hands, utensils, surfaces and containers well. A run through the dishwasher cycle will clean utensils and containers well enough. Also, temperature can be key when preparing ferments, so follow recipe-book guidance. When handling your food once it’s been fermented, make sure you store it well, use clean hands — and don’t double-dip with your fork. If you choose to buy, beware “fake” fermented foods that masquerade as the real deal, such as vegetables that have been pickled in vinegar. These vegies have been preserved in an acidic mix but aren’t fermented so they don’t offer the probiotic and enzymatic value of ridgydidge fermented veg. Also, commercially preserved foods can be treated with pressure or heat: eg pasteurised sauerkraut, which kills off the healthpromoting bugs present in correctly cultured goods. Foods that have been fermented (and so pickled, too) will typically be in the refrigerated part of your supermarket or healthfood store. They’ll most likely cost more than they cost to make at home but the health benefits are worth it if you don’t have time to DIY. Fermented foods are back for a reason: they’re cheap, great for your health, incredibly tasty and fun to make. Go forth and ferment!
Photography Getty Images
naturally occurring yeasts and Lactobacilli cultures to raise the dough. Unlike breads made with baker’s yeast, sourdough gets its sour taste from the lactic acid produced by the Lactobacilli in the starter. 7. Lactic acid fermentation. One of the most important forms of fermentation, lacto-fermentation occurs when bacteria convert sugars into cellular energy and lactic acid, a natural preservative that inhibits “bad” bacteria. Examples are sauerkraut, cucumber pickles, olives, yoghurt and tofu. By repeatedly fermenting a single product in a given place over long periods of time, artisans who craft fermented foods can domesticate local cultures. That’s what gives such foods or wines from specific regions their distinctive taste. San Franciscan bakers in the US nurture sourdough cultures that give their sourdough breads a flavour like no other; the appellations of origin given to French wines, for example, depend on the local yeasts, soils and cave conditions; and cheese-makers have for centuries been nurturing yeast strains to produce the best cheeses.
MY MEDICINE Poor eating habits and stress have become synonymous with the modern lifestyle so it’s no wonder allergies, recurring colds, ﬂus, chronic fatigue, and so many forms of under-active and over-active immune system dysfunction are on the rise. That’s why a nutrient rich wholefood diet is essential for a healthy immune system. Super Greens is a combo of four of natures most nutrient rich wholefoods—Spirulina, Chlorella, Barley Grass and Wheat Grass. They contain a vast array of natural vitamins and minerals and are high in anti-oxidant nutrients to assist in removing free radicals. To optimise your daily nutritional intake, simply blend Synergy Natural Super Greens powder with juice, seasonal fruits or your choice of liquid base for delicious smoothies—or take as tablets if preferred.
SUPER GREENS f r o m S Y N E R G Y N AT U R A L AVAILABLE in the vitamin section of most Coles, Woolworths and Safeway supermarkets, selected Health Food Stores and Pharmacies. Our full range of pack sizes and products can be purchased from our website.
SPONSOR RECIPES BARKER’S BLACKCURRANT BREAKFAST CRUMBLE RECIPE / BARKER’S Deep and rich in colour, blackcurrants are packed with flavour with a hint of tartness and a serious health punch. Did you know that one blackcurrant contains over four times the vitamin C of an orange? Or that blackcurrants contain twice the antioxidants of blueberries? Blackcurrants are considered to be one of the best natural sources of antioxidants and vitamin C, with high levels of polyphenols delivered through their intense red colour. Serves: 4
200g dried figs, quartered 150g dried apricots 100g sultanas 5 dates, pitted & roughly chopped 100mL Barker’s of Geraldine Blackcurrant Syrup (lite or regular) 400mL water 1 tsp vanilla extract Crumble Topping 100g plain flour 50g rolled oats 100g brown sugar 100g butter, cut into cubes ½ tsp ground cinnamon 50g hazelnuts, roughly chopped 50g slivered almonds
ith over 750 Canterbury blackcurrants squeezed into every bottle, Barker’s of Geraldine Blackcurrant Fruit Syrup is a rich and natural source of antioxidants and vitamin C. Made from squeezed blackcurrants (not blackcurrant concentrate), Barker’s of Geraldine Blackcurrant Fruit Syrup can be enjoyed by the whole family with hot or cold water. Choose from our regular version or the new Lite Blackcurrant syrup using stevia, with 46 per cent less sugar, making it lite on sugar but full of flavour.
Blackcurrant Yoghurt 300g plain Greek yoghurt 1 tbsp Barker’s of Geraldine Blackcurrant Syrup (lite or regular) Preheat oven to 170ºC (or 150°C fan-forced). Place dried fruit, blackcurrant syrup, water and vanilla in a saucepan. Bring to the boil, reduce heat, cover and simmer for 15 mins, until plump. Transfer to a greased 20cm ovenproof dish. Meanwhile, make crumble topping by mixing flour, oats, sugar, butter and cinnamon in a bowl. Rub together with your fingers into a crumble texture, then add nuts and mix thoroughly. Place crumble over the top of the fruit mix and baked in the oven for 10–15 mins, until brown. Carefully remove breakfast crumble from oven and set aside to cool slightly. To make yoghurt, mix blackcurrant syrup with plain yoghurt until it is fully incorporated.
Evenly dish out blackcurrant breakfast crumble into 4 bowls and serve with yoghurt.
BLACKCURRANT COCONUT & YOGHURT SMOOTHIE RECIPE / BARKER’S Slivered almonds or shredded coconut can be used instead of coconut flakes. Greek-style, unsweetened yoghurt is the best for this recipe as it adds another flavour dimension and is low in sugar and high in good probiotics. Serves: 2
⅓ cup Barker’s of Geraldine Blackcurrant Syrup (lite or regular) ½ cup Greek-style plain yoghurt ½ cup coconut milk 1 cup ice cubes 2 tbsp toasted coconut flakes (or slivered almonds or shredded coconut) Place all ingredients except coconut flakes (or almonds) in a blender — or jug if using a stick blender — and process until the ice has been crushed and the drink is smooth. Divide between 2 serving glasses. Sprinkle toasted coconut flakes (or almonds) over smoothie and serve.
MARINATED RED CABBAGE SALAD RECIPE / BARKER’S This crisp, crunchy salad is perfect for lunch served with French bread and fetta cheese. Serves: 4
½ red cabbage, finely sliced 1 red apple, peeled & finely sliced ½ red onion, finely sliced 150g pastrami or parma ham, thinly sliced Fetta, sliced, for garnish Basil, for garnish 52 | EatWell
SPONSOR RECIPES BARKER’S Dressing ⅓ cup Barker’s of Geraldine Blackcurrant Fruit Syrup (lite or regular) ¼ cup olive oil 3 tbsp balsamic vinegar 1 tsp caraway seeds Salt & pepper Place cabbage, apple, onion and pastrami in a large bowl. Combine all dressing ingredients in a container and shake well. Add to salad mix and toss to combine. Leave for at least 30 mins to allow the flavours to develop. Serve chilled with slices of fetta and garnish with basil.
SMASHED MERINGUE, BLACKCURRANT & YOGHURT PARFAIT RECIPE / BARKER’S For a healthier version, replace the cream layer with another Greek yoghurt layer and add fruit slices to each serve. Serves: 6
300mL cream ¼ cup icing sugar 2 tsp vanilla essence 250g mascarpone 150g meringues, smashed 150g plain Greek yoghurt ½ cup Barker’s of Geraldine Blackcurrant Syrup (lite or regular) Beat cream with icing sugar and vanilla until firm. Fold through mascarpone. Layer smashed meringues, cream mix and dollops of yoghurt in the serving glasses. Splash with 3 tablespoons of blackcurrant syrup. Repeat the layers and syrup splash, finishing with smashed meringues. Serve immediately.
Blackcurrant Breakfast Crumble
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SPONSOR RECIPES THE HEALTHY CHEF GLUTEN-FREE BANANA BREAD RECIPE / THE HEALTHY CHEF Bananas are a terrific energy food and a great source of potassium, an essential mineral for maintaining normal blood pressure and heart function. They add moisture and sweetness to baked goods, which means you can reduce the amount of sweetener and oil considerably. Almonds are packed full of protein and heart-healthy fats that are kind to your arteries and can even help lower cholesterol as well as keep blood sugars stable. I love using macadamia nut oil when baking because it’s a delicious source of monounsaturated fats that help support good health and wellbeing.
eresa is one of Australia’s leading authorities on healthy cooking, and is dedicated to improving the health and wellbeing of individuals through the food choices they make and how they cook. She believes that to be sustainable, a healthy diet must also be a delicious one.
Spoon batter into the tin. Sprinkle top with sliced banana, handful of chopped walnuts and cinnamon if so desired. Bake for 45 mins to 1 hour, until a skewer inserted into the centre comes out dry. Cover the top of your loaf with foil if it is over-browning. Remove from the oven and allow to cool before turning. Loaf will keep in the fridge covered for up to 1 week.
Makes: 1 loaf, 12 slices
300g ripe banana, mashed 60g raw honey or maple syrup 1 tsp vanilla 60mL macadamia nut oil ½ tsp cinnamon, ground, plus garnish 3 eggs, free-range & organic if possible ½ tsp baking soda or bicarb soda 1 tbsp lemon juice 200g almond meal 25g ground flaxseed or chia seeds Handful of walnuts, to garnish 1 banana, sliced, to garnish Preheat your oven to 160 ºC. Combine mashed banana, honey, vanilla, oil, cinnamon, eggs together in a large bowl or blender. Mix the baking soda with the lemon, then add to mix. Add the almond meal and flaxseed and mix well. Lightly oil one loaf tin and then coat liberally with extra almond meal or desiccated coconut — this will prevent the cake from sticking.
IMMUNE-BOOSTING CHICKEN SOUP RECIPE / THE HEALTHY CHEF When I was a little, my great aunt used to make this amazing Polish chicken soup called rosół to help fight a cold or flu. This is my take on her healing soup and it’s delicious. The garlic, turmeric and ginger are potent detoxifying and antiviral herbs that help the body get rid of toxins, stimulate circulation, reduce inflammation, aid digestion and boost your immune system. I can guarantee that with just one bowl of this soup you will instantly feel the healing effects. It takes only 10 minutes to make and it’s totally delicious. Sip it slowly, and enjoy.
1L chicken stock 1L water 500g chicken breast, organic & free-range, cut into chunks 2 bunches coriander, chopped ¼ cup mirin 3 tbsp tamari Combine the garlic, turmeric, ginger, stock, water and chicken into a large pot. Simmer 5–10 mins over a low heat until chicken is cooked through and flavours have infused into the stock. Add mirin, tamari and coriander just before serving. Serve your chicken soup in large bowls and sip slowly. Enjoy.
IMMUNE-BOOSTING GREEN SMOOTHIE RECIPE / THE HEALTHY CHEF Citrus is rich in vitamin C and helps boost immune function and deactivate histamine in the body, relieving nasal congestion. Leafy greens such as spinach and parsley are antiinflammatory to the body and loaded with phytonutrients and zinc to nourish your immune system.
10 cloves garlic, crushed 2 tbsp ginger, finely grated 1 tbsp turmeric, freshly grated
2 oranges, peeled 1 lime, peeled ½ lemon , peeled 1 large handful baby spinach leaves 1 small sprig parsley 1½–2 cups water depending on desired consistency 1 tsp Healthy Chef Natural Immune Support Combine all ingredients in a blender and blend until smooth.
Gluten-Free Banana Bread
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SPONSOR RECIPES THE HEALTHY CHEF
Immune-Boosting Green Smoothie
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SPONSOR RECIPES ORGRAN ROAST PUMPKIN SOUP WITH AVOCADO & SPINACH SALAD RECIPE / ORGRAN Serves: 4–6
1 medium carrot, peeled 1 medium onion, diced 2 medium potatoes, peeled & diced 1 medium sweet potato, peeled & diced 800g pumpkin, peeled & diced 1 green apple, peeled, cored & diced 1 clove garlic, crushed 8 tbsp olive oil 1 tbsp gluten-free lemon pepper seasoning 4 cups vegetable or chicken stock 1 cup cream, thickened Light sour cream, to serve Finely chopped fresh herbs, to serve Salad 200g baby spinach leaves 1 ripe avocado, peeled, stone removed & sliced 1 packet Orgran croutons Juice 1 lemon Salt & pepper Preheat oven to 170°C. Place vegetables and garlic on 2 flat baking trays and pour 4 tablespoons oil over vegetables in each tray. Sprinkle with lemon pepper. Place vegetables into a moderate oven and bake until tender and slightly caramelised. Allow to cool before adding to blender. Place vegetables and chicken stock into the bowl of an electric blender. Take care not to overfill. Blend until smooth and stir in cream. Place soup in a large heavy-based saucepan. Bring to the boil over a gentle heat, stirring occasionally to prevent sticking.
Tomato & Sweet Potato Soup
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o be the best, you need to eat the best. Orgran has been specialising in alternative grain nutrition for 30 years and was the first in Australia to manufacture buckwheat pasta. Since then Orgran has grown its range to over 80 gluten-free products, the biggest of its kind in Australia.
As soon as the soup comes to the boil, remove from heat. To make salad, arrange spinach and avocado on serving plates and sprinkle with Orgran croutons. Drizzle with lemon juice, season with salt and pepper and serve. Serve hot with sour cream, fresh herbs and salad.
TOMATO & SWEET POTATO SOUP RECIPE / ORGRAN Serves: 4
1kg tomatoes, halved 3 tbsp olive oil Salt & freshly ground black pepper, to taste 2 tbsp olive oil 1 red onion, diced 2 cloves garlic, crushed 1 large sweet potato, peeled, diced & steamed 3 tbsp tomato paste 3 sprigs fresh basil 1 tbsp brown sugar 2 tbsp Orgran All Purpose Plain Flour 1L vegetable stock (vegetable stock cubes can be used to make up stock) Fresh basil strips, for serving Preheat oven to 170°C. Prepare a large flat oven tray by spraying with cooking spray. Line tray with baking paper.
Place tomatoes face down on prepared baking tray, drizzle with some of the oil and sprinkle on salt and pepper. Place tomatoes in a moderate oven and bake for 10 mins. Turn tomatoes and bake for a further 10 mins or until tomatoes are soft. Place remaining oil in a large saucepan and sauté onion and garlic. Place tomato, onion, garlic, sweet potato, tomato paste, basil leaves, brown sugar, flour and a little of the stock into the bowl of an electric blender or food processor. Blend until smooth. Pour into a large saucepan. Add remaining stock and heat over a gentle heat. Serve with a large chunk of bread made with Orgran Multigrain Bread Mix with Quinoa and Chia.
STUFFED PUMPKIN RECIPE / ORGRAN Serves: 6-8
Whole 2kg pumpkin 90g fetta, finely diced 60g sun-dried tomato, finely diced 125g marinated deli vegetables, finely diced 75g pitted olives, finely diced 4 tbsp olive oil 1 tbsp Orgran Falafel Mix Pinch salt & black pepper, to taste
SPONSOR RECIPES ORGRAN My Food Bag - Lamb Mushroom Pasta
2 tbsp pumpkin seed oil, for serving Pinch ground cinnamon, for serving Pinch ground salt, to sprinkle over pumpkin Using a sharp knife, carefully cut a circle from the top of the pumpkin, leaving a 4cm border. Wrap pumpkin lid in foil and place on baking tray. Scoop seeds and membrane from pumpkin and discard. Place pumpkin cut side down on baking tray, cover in foil and bake at 170Â°C for 1 hour or until flesh is tender. Scoop out 1 cup pumpkin flesh and place in small bowl to mash. Prepare a large casserole dish by spraying with cooking spray. Add fetta, sundried tomatoes, marinated vegetables, olives, olive oil, falafel and salt and pepper to mashed pumpkin. Stir to combine. Spoon mashed pumpkin mixture into cavity of pumpkin and put pumpkin into prepared casserole dish. Place pumpkin in a moderate oven and bake for approx 10 mins or until heated through. Drizzle pumpkin seed oil over pumpkin, sprinkle with cinnamon and ground salt.
MUSHROOM PASTA RECIPE / ORGRAN Serves: 4
50g unsalted butter 1 large onion, chopped 2 cloves garlic, crushed Handful cherry tomatoes 6â€“8 field mushrooms, sliced 250mL light evaporated milk Salt & pepper 250g packet Orgran Rice & Corn Tortelli In a large saucepan, gently cook onion in butter until soft, then add garlic and mix together well. Add mushrooms, tomatoes and cook on a low heat until soft. Just before serving, add evaporated milk and stir through. Season with salt and pepper. Cook pasta according to instructions on packet and drain. Add sauce and serve immediately.
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RECIPES SAVOURY TARTS
Savoury Tarts When you fill a pastry shell with something you get a tart and when you put a top on it you have a pie. When that something is savoury you have a meal and when itʼs sweet you have a dessert or a snack. The ancient Egyptians probably made types of pastry and the Greeks and Romans certainly did. The Romans made a plain pastry of flour, oil and water to cover meats and fowl, which was baked, thus keeping in the juices. When crusaders took the idea of pastry from Mediterranean cultures back to the rest of Europe, it was eagerly adopted. In northern Europe in the Middle Ages, the usual cooking fats were lard and butter, which were conducive to making stiff pastry and permitted development of the solid, upright case of the raised pie. In medieval England, pies were most often filled with beef, lamb, wild duck and pigeon and were spiced with pepper, currants or dates. Today, we are much broader in what we put in our tarts and pies and they can be tasty, portable, nourishing meals. Here we look at Lamb Shanks Baked in Puff Pastry, Raspberry Studded Pumpkin Pie and Lentil Potty Pies, to name a few tasty savoury pastry delights. CAJUN SHEPHERD’S PIE RECIPE / SAMANTHA GOWING Necessity is the mother of invention. This Paleo recipe is protein rich and replaces potato for the preferred sweet potato. The chilli helps to give your metabolism a kick as well! Serves: 4
1 tsp chilli powder 1 tsp ground cayenne 1 tsp dried thyme 1 tsp dried oregano 1 tsp freshly cracked pepper ½ tsp salt Sweet potato layer 2 medium sweet potatoes, peeled & roughly chopped
For when you want quiche but don’t have the time to make pastry.
Photography Steve Brown & Cath Muscat
Leeʼs Light & Puffy Crustless Quiche
Cajun beef 2 tbsp macadamia oil 1 large brown onion, finely diced 2 cloves garlic, finely diced 2 medium carrots, finely diced 1kg beef, minced 1 cup red wine 1 cup beef or vegetable stock 2 tsp tomato paste 1 tsp smoked paprika
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RECIPES SAVOURY TARTS Geoffʼs Lamb Shanks Baked in Puff Pastry
Sweet potato chips 2 small sweet potatoes, peeled ¼ cup coconut oil Pinch salt Handful micro herbs Handful coconut, shredded In a large, heavy-based saucepan, heat oil and add onion, garlic and carrots. Sauté until translucent. Add beef and toss until browned. Add the red wine and stock, then bring to a gentle boil, reduce heat and add remaining ingredients. Simmer gently for 45 mins. Meanwhile, make the sweet potato layer by bringing a large pot of water to the boil. Add sweet potatoes and boil, then drain and mash. Add remaining ingredients and adjust seasoning as required. To make the sweet potato chips, slice sweet potato into very fine slices with a mandolin or cheese grater. Heat oil in a small saucepan and add
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sweet potatoes, fry until golden and crispy. Remove from oil and drain on paper towels. Season with a pinch of salt. To assemble, use an oiled scone cutter and press a layer of sweet potato to form a disc about 1cm thick. Repeat this 8 times so you have 8 discs or 2 per serve. Alternately, press out 4 and carefully spoon mash onto each top layer. Garnish with sweet potato chips, micro herbs and coconut.
LAMB SHANKS BAKED IN PUFF PASTRY RECIPE / GEOFF JANSZ These flavour-packed morsels deserve pride of place on any table Serves: 4
1 tbsp coriander seeds 1 tsp black peppercorns 1 tsp salt 4 lamb shanks, frenched 2 tbsp extra-virgin olive oil 2 tbsp extra-virgin olive oil, extra 20g butter 2 brown onions, thinly sliced 2 tsp brown sugar 2 tbsp sherry vinegar
4 × 20cm squares puff pastry 1 egg, lightly beaten Steamed green beans, to serve Creamed spinach Handful spinach per person Dairy or soy milk, to taste 1 tsp butter 3–4 tbsp cream Salt & pepper to taste Preheat oven to 120°C. Grind spices and salt in a mortar and pestle until coarsely ground and rub over the shanks. Place in a baking paper-lined baking dish and drizzle with oil. Cover with foil and roast for 5 hours. Cool to room temperature, reserving any juices from the pan. Meanwhile, in a medium frypan, heat extra oil and butter. Add onion and cook over low heat until soft and golden. Add brown sugar and vinegar and cook 5 mins or until thickened and jammy. Remove from heat and cool the mixture to room temperature. Increase oven temperature to 200°C. Place pastry squares on a bench and brush edges with egg. Divide onion, 1 tbsp jellied lamb juices
Photography Samantha Gowing
¼ cup coconut milk 1 lime, juice only ½ tsp smoked paprika ½ tsp chilli powder ½ tsp ground cayenne
RECIPES SAVOURY TARTS and shanks between pastry pieces. Stretch pastry around meaty part of shank to enclose, pinching edges to seal. Place on an oven tray and roast for 15 mins or until pastry is puffed and golden. In the meantime, make the creamed spinach by placing spinach in a saucepan with milk, butter and cream. Cook for a few minutes, then season with salt and pepper. Serve lamb shanks with steamed green beans and creamed spinach.
EASY-PEASY CHICKEN PIE RECIPE / SAM GOWING This is truly an easy-peasy pie, so quick it can be whipped up in less than 30 minutes plus baking time if you have some cooked chook and ready-made pastry handy. Serves: 4
½ tsp butter 2 sheets ready rolled flaky pastry, thawed ½ chicken, roasted, flesh removed, shredded 1 cup pumpkin, peeled, cubed & roasted 1 cup sweet potato, peeled, cubed & roasted ½ cup parsnip, peeled, cubed & roasted ½ cup peas, cooked ½ tsp dried mixed herbs Pinch salt & cracked black pepper Extra milk for brushing Béchamel sauce Yields 2 cups approximately 30g butter, chopped 1 tbsp plain flour 2 cups milk Pinch salt Pinch ground nutmeg Preheat oven to 180ºC. Grease an ovenproof pie plate with butter. Line with a sheet of pastry. Trim edges as required. Set aside. To make the sauce, melt butter in a medium saucepan over medium–high heat until foaming. Add flour. Cook, stirring, for 1–2 mins or until bubbling. Remove from heat. Slowly add milk, whisking constantly, until mixture is smooth. Return to heat. Cook, stirring with a wooden spoon, for 10–12 mins or until sauce comes to the boil, thickens and coats back of wooden spoon. Remove from heat. Stir in salt and nutmeg.
Combine cooked chicken, roasted vegetables, peas, herbs, salt & pepper in a large bowl. Fold through béchamel sauce and transfer to prepared pie plate. Add second sheet of pastry over the top. Trim edges as required. Pierce a few holes in the pastry with a fork to allow steam to escape. Brush pastry sheet with milk. Bake for 30 mins or until pastry is golden.
BEEF BOURGUIGNON PIE RECIPE / SAM GOWING The first grown-up recipe I ever practised was a hearty beef bourguignon. I could not believe how many onions it was meant to have in the traditional recipe! Here’s a hybrid version that makes the most delicious pie for winter. Serves: 4
Pastry 2½ cups plain flour ½ tsp salt 1 cup very cold butter, chopped 8 tbsp cold water 1 egg, beaten 480g bacon rashers, rind removed & sliced thinly 480g pickling onions, peeled & quartered 2 tbsp olive oil 400g mushrooms 1kg lean rump steak, cut into 2cm pieces 35g plain flour 1 tbsp tomato paste 2 tsp fresh thyme leaves 250mL dry red wine 500mL beef stock ½ cup flat-leaf parsley, finely chopped 1 egg, beaten To make the pastry, place flour and salt in food processor. Pulse to combine. Add butter to flour mixture. Pulse until mixture is coarse and lumpy. Add water and pulse until the dough comes together. Wrap in clingwrap and chill for at least 30 minutes. Cook bacon without oil in a large heavy-based saucepan, stirring, until crisp. Remove from pan, drain on absorbent paper. Using the same pan, add onions and cook until translucent. Set aside. Heat 2 tsp of the oil in the same pan. Cook mushrooms, stirring, until just browned. Remove from pan and set aside.
Coat beef in flour, shaking off excess. Heat remaining oil in same pan and cook beef, in batches, until browned all over. Add bacon and onion with tomato paste and thyme. Cook, stirring, for 2 mins. Add wine and stock, and bring to a boil. Reduce heat and simmer, covered, for 1 hour. Add mushrooms and simmer, uncovered, for about 40 mins or until beef is tender, stirring occasionally. Remove from heat, stir in parsley. Divide among six 310mL ovenproof dishes. Preheat oven to 180°C (or 160°C fan-forced). Roll out pastry between two sheets of baking paper. Trace 6 round pastry lids large enough to fit each pie dish. Place lids on top of the pie dishes and brush pastry with beaten egg. Bake for 20 mins until lids are browned lightly and filling is very hot.
PUMPKIN, HALOUMI & SAGE TART RECIPE / MEG THOMPSON If you’re making the pastry, start this recipe the day before and leave the pastry in the fridge overnight to save time. Also, if you can get your hands on some whole nutmeg and grate your own, it gives the most fabulous flavour. Serves: 4
Pastry* 250g white spelt flour 125g butter, chilled & cut into cubes 1 free-range egg 1 tbsp chilled water * You can substitute good-quality shopbought shortcrust pastry if pastry making is not your thing Filling 600g butternut pumpkin, skin on & sliced into inch-thick slices 1 leek, sliced ½ tbsp butter, ghee or coconut oil 6 free-range eggs ½ cup coconut milk, full fat ¼ tsp nutmeg (or more to taste) ¼ tsp sea salt 100–150g haloumi cheese, sliced 6–7 fresh sage leaves Black pepper to taste Preheat oven to 1800C. To make the pastry, place flour and butter in a food processor and process until
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Leeʼs RaspberryStudded Pumpkin Pie
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Photography Steve Brown & Cath Muscat
Serve this pie warm or chilled. It will keep up to ﬁve days in an airtight container in your fridge.
RECIPES SAVOURY TARTS
RASPBERRY-STUDDED PUMPKIN PIE RECIPE / LEE HOLMES Dig out your pie pans and try this delectable savoury and sweet winter warmer. It’s a comforting dish bursting with pumpkin, warming spices and hints of vanilla on a crunchy nut base. Makes 1 pie
Coconut oil, or unsalted butter, for greasing Base ⅔ cup raw cashew nuts ¼ cup sesame seeds
Megʼs Pumpkin, Sage & Haloumi Tart
photography Meg Thompson
the mixture looks like breadcrumbs. Whisk together egg and water. With the processor running, add egg and water mix, and process until the mixture just starts to come together into large clumps. Don’t go as far as to make the mixture come together in a ball. Tip mixture out on the bench and form a ball. Press down to make a flat shape, wrap in clingwrap and pop in the fridge for at least 2 hours, or overnight. Remove from the fridge and allow to come to room temperature slightly. Spread a piece of baking paper onto your bench, place pastry on top and place another piece of baking paper on top. Roll out pastry in between two pieces of baking paper to prevent it from sticking to the bench, turning the dough as needed. Roll dough until it is approximately 3mm thick. Peel off the top layer of baking paper and lay the pastry into your tart tin/dish and then peel off the second piece of baking paper. Press pastry into the sides of the tin so it fits the shape and cut away any excess. To make the filling, place pumpkin on a lined baking tray, drizzle with a little oil and bake for around 20 mins, or until just tender. Meanwhile, sauté leek in a frypan over medium heat in the butter/ghee/coconut oil until soft. Whisk together eggs, coconut milk, nutmeg and salt and set aside. Scatter leek over the base of the pastry, and arrange pumpkin, haloumi and sage on top. Add pepper to taste. Pour over egg mix and transfer to the oven. Bake for 25–30 mins or until egg is set and pastry cooked.
To save time, make your pastry the day before and leave it in the fridge overnight.
1½ tbsp chia seeds 1½ tbsp flaxseeds ¼ cup sunflower seeds ⅓ cup cooked brown rice ⅓ cup quinoa flakes 6 drops stevia liquid, or 1 tbsp rice-malt syrup 1 tsp alcohol-free vanilla extract ½ tsp ground cinnamon 2–3 tbsp coconut oil, or unsalted butter Topping 600g pumpkin (winter squash) or sweet potato, steamed & cooled 1 tbsp almond milk 2 large organic eggs, beaten 6 drops stevia liquid 1 tbsp coconut oil ¼ tsp ground cinnamon ¼ tsp freshly grated nutmeg 1 tsp alcohol-free vanilla extract About 20 raspberries Preheat the oven to 190°C and lightly grease a 20cm spring-form cake tin or pie dish. Combine all the base ingredients in a food processor, adding the coconut oil last, and process for about 15 seconds or until
the mixture becomes crunchy. Remove the dough and, using your hands, press it evenly into the prepared tin, packing it slightly around the edges to make a crust. Bake blind for 10–15 mins or until the base is firm and lightly golden in colour. To make the topping, combine all the ingredients, except the raspberries, in a large bowl and mash with a fork until mixture is smooth. Spoon the topping over the base and stud with the raspberries. Return the pie to the oven and bake for 35 mins. This is delicious served either warm or chilled. It will keep for 5 days in an airtight container in the fridge.
SMOKEY TEMPEH PIE WITH CAULIFLOWER & MILLET GRATIN RECIPE / MEG THOMPSON This is a really delicious and nutrientdense take on a traditional shepherd’s pie that uses a creamy blend of cauliflower and millet in place of the usual potato topping. Tempeh is fermented, so has improved digestibility and nutrient
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RECIPES SAVOURY TARTS
200g good-quality tempeh, sliced into bite-size pieces 1 tbsp tamari 1 tsp smoked paprika 1 tbsp coconut oil ½ tbsp maple syrup 1 small brown onion, diced 100g button mushrooms, sliced 200g sweet potato, unpeeled & steamed until just tender 1 cup leafy greens (kale, spinach, bok choy etc) ½ cup puréed tomatoes Gratin 1½ cups roughly chopped cauliflower ½ cup millet, rinsed well & drained 2 garlic cloves, peeled & sliced in half ¼ tsp sea salt 2 cups water ½ cup Parmesan cheese, grated Preheat oven to 180°C. Place cauliflower, millet, garlic, salt and water into a saucepan and bring to a boil. Reduce heat, cover and simmer for around 30 mins, or until the millet is soft. Meanwhile, add tempeh, tamari, paprika, coconut oil and maple syrup to a small bowl and mix to coat the tempeh well. Set aside. Sauté onion in a frypan over a medium heat for 2–3 mins. Add mushrooms and cook for a few minutes until softened a little. Add sweet potato, greens and tomato puree and stir to combine. Remove from heat and transfer the mixture to an oven-proof dish. Once the millet is cooked, stir through Parmesan cheese and allow to cool slightly. Transfer to a food processor or use a stick blender to blend to a smooth consistency. Spoon out and layer on top of the tempeh mix. Place in the oven and cook for 25–30 mins, or until slightly golden on top. Serve with avocado for added deliciousness and nutrient absorption.
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The vitamin C content in the fennel aids the absorption of iron from the beetroot.
photography Meg Thompson
absorption, and is a good source of protein, fibre and non-dairy calcium. To make this dish vegan, omit the Parmesan cheese and add a little more salt if needed, plus a good dose of freshly ground black pepper. Be sure to choose a goodquality tempeh. Serves: 3
Megʼs Beetroot Tart
RUSTIC BEETROOT, CARAMELISED FENNEL & GOAT’S CHEESE TART RECIPE / MEG THOMPSON Grounding and nutrient-dense beetroot meets the warming digestive nature of fennel in this rustic tart. These two vegetables also work beautifully together raw in a salad, as the vitamin C content in the fennel aids absorption of iron from the beetroot. Serves: 6
Pastry* 250g white spelt flour 125g butter, chilled & cut into cubes 1 free-range egg 1 tbsp chilled water * You can substitute good-quality shopbought shortcrust pastry if pastry making is not your thing. Filling 1 medium beetroot 1 small fennel bulb, sliced lengthways into 3cm segments 60–70g goat’s cheese or chevre 4 free-range eggs ¼ tsp sea salt Black pepper to taste 5-6 sprigs fresh thyme Preheat oven to 1800C. To make pastry, place flour and butter
in a food processor and process until the mixture looks like breadcrumbs. Whisk together the egg and water. With the processor running, add the egg and water mix and process until the mix just starts to come together into large clumps. Don’t go as far as to make the mixture come together in a ball. Tip the mixture out onto the bench and form a ball. Press down to make a flat shape, wrap in clingwrap and pop in the fridge for at least 2 hours, or overnight. Remove from the fridge and allow to come to room temperature slightly. Spread a piece of baking paper on the bench, place pastry on top and place another piece of baking paper on top. Roll out pastry in between two pieces of baking paper to prevent it from sticking to the bench, turning the dough as needed. Roll out dough until approximately 3mm thick. Peel off the top layer of baking paper and lay the pastry into your tart tin, then peel off the second piece of baking paper. Lay the pastry gently into your tin, allowing an overlap around the edges that you can fold over after filling the tart to give it a free-form look. To make the filling, place beetroot on a baking tray, drizzle with a little oil and bake for 30 mins, or until just tender. Meanwhile, place fennel in a frypan over medium–high heat and cook until browned on both sides. Remove beetroot from oven and, once
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RECIPES SAVOURY TARTS
LENTIL POTTY PIES RECIPE / LEE HOLMES Lentil potty pies will catch you by surprise with their tastiness. They are flavoursome, satisfying and the ultimate plant-based comfort food. Serves: 2
Cauliflower mash 1 cauliflower, cut into florets 1 tbsp butter 1 tbsp nutritional yeast flakes Sea salt & black pepper Filling 1 tbsp extra-virgin olive oil 1 brown onion, finely chopped 1½ cups mushrooms, chopped 1 zucchini, diced small 3 cloves garlic, minced Good pinch oregano 2 tsp dried thyme Celtic sea salt Freshly cracked black pepper to taste 1 cup carrots, diced ¾ cup lentils, rinsed 3 cups vegetable stock (sugar- & additive-free) 1 tbsp tamari ½ cup frozen or fresh peas Preheat oven to 200ºC. To make cauliflower mash, place florets in a steamer over a saucepan of simmering water and cook, covered, until tender — the florets can be verging on soft but shouldn’t be falling apart. Transfer cauliflower to a blender or food processor and add butter, yeast flakes, a pinch of sea salt and a few grinds of black pepper. Blend until smooth then let stand. Heat oil in a saucepan over a medium– high heat. Add onions and sauté until translucent, about 4 mins. Add mushrooms, zucchini, garlic, oregano, thyme, season, and cook for
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5 mins. Add carrots, lentils and stock. Cover and bring to a boil, then lower heat and cook for 20 mins until stock has evaporated, then stir in tamari and peas. Transfer mixture to individual pie dishes. Gently spoon pre-made cauliflower mash over the top, scraping a fork across the surface to create little trenches in the mash. Bake for 20 mins, or until the mash has a crispy top.
SPINACH & FETA MINI QUICHES RECIPE / GEOFF JANSZ
LIGHT & PUFFY CRUSTLESS QUICHE RECIPE / LEE HOLMES
15g butter 250g onion, chopped 50mL white vinegar ½ tsp salt ½ tsp lemon zest 248g Australian feta cheese 359g fresh spinach, chopped
Crustless quiche takes away the headache of having to make pastry if you’ve got other things to do. And there’s nothing complicated about this variation on the traditional recipe. Some delicious quiche combinations to create are spinach, bacon and onion or zucchini, tomato and rocket. You can also throw in a handful of sliced meat such as chicken or turkey if you have some on hand. Serves: 4
8 organic eggs ½ cup almond milk ½ tsp sea salt 2 tbsp nutritional yeast flakes (optional) 1½ cups sautéed, chopped mixed vegetables such as onion, garlic, English spinach, zucchini, red capsicum, tomato and rocket ½ cup sautéed chopped bacon (nitrate- & sugar-free), optional Preheat oven to 180ºC and grease a 22cm pie dish. Whisk eggs well in a large bowl, then whisk in almond milk, salt and yeast flakes, if using. Scatter vegetables and bacon in the pie dish and pour egg mixture over the top. Bake for 25–30 mins, or until the quiche is set in the middle and the top is puffy and slightly browned. Enjoy warm or at room temperature.
This classic pairing of calcium- and ironrich cheese and spinach makes these mini quiches powerful and consistent winners. It's no wonder this delicious combination is so very popular in several Mediterranean cultures. Serves: 6
Egg mix Handful tasty cheese, grated, plus more to sprinkle 4 eggs 20 mini pastry cases Preheat oven to 180 °C In a pan, melt butter then add onions, vinegar, salt and lemon zest. Cook until onion is translucent and the liquid has evaporated. In a bowl, mix together the feta and drained spinach then combine with the onion mix. In a separate bowl, whisk eggs and add grated cheese. To assemble quiches, place shells onto a pastry sheet and evenly fill with spinach and feta mix, then egg mix and sprinkle with cheese. Bake for 15 mins or until set.
This classic pairing of calcium- and iron-rich cheese and spinach makes this tart powerful and consistent winner. Geoffʼs Spinach & Feta Mini Quiches
Photography Samantha GowingP
it’s cool enough to handle, slice off ends and peel off skin. Slice beetroot and place in pastry shell. Add fennel and break up goat’s cheese into rough chunks and arrange on top. Whisk the eggs together with the salt and black pepper and pour into the pastry shell. Arrange thyme sprigs on top and fold over the outside edges of the pastry. Bake for 30–35 mins, or until egg is set and pastry is cooked.
SPONSOR RECIPES KUVINGS
he Kuvings Whole Slow Juicer is the first cold-press juicer that juices whole fruit and vegetables. Quiet and easy to clean, it is enjoyable for the whole family and will retain more nutrients and yield more juice. Recommended by consumer organisation Choice, the Kuvings juicer has a 20-year warranty on the motor and five years on the parts.
SUPER JUICE RECIPE / KUVINGS Crisp and refreshing, this juice recipe will be enjoyed by your entire family. It contains a variety of nutrients including vitamin A, C and K. The ginger aids in improving circulation in the body while the turmeric offers your body anti-inflammatory benefits. Beetroots are wonderful for promoting a healthy gallbladder while improving digestion. Serves: 1
1 carrot ¼ beetroot 1 celery stalk 1 slice of lemon 1 apple 1 tsp ginger 1 tsp turmeric Wash ingredients thoroughly and add to juicer. Process until smooth.
DETOX GREEN JUICE RECIPE / KUVINGS Our bodies are exposed to a variety of chemicals, toxins and harmful
environmental factors on a daily basis. This juice contains an abidance of nutrients to help your body remove these stressors, leaving you feeling energised and well. Serves: 1
2 apples Handful spinach 1 leaf kale 1 tsp ginger 1 cucumber 1 green capsicum ½ lemon Wash ingredients thoroughly and add to juicer. Process until smooth.
TANGY TOMATO JUICE RECIPE / KUVINGS This juice is not only delicious but it contains a variety of nutrients to help you look and feel your best. The pears provide your body with vitamin C and K, the spinach boosts your energy levels with an abundance of B vitamins and the onion contains nutrients to promote healthy skin and hair.
3 tomatoes 2 pears ¼ lemon Handful spinach Handful parsley, leaves 1 onion Wash ingredients thoroughly and add to juicer. Process until smooth.
PINEAPPLE SPINACH JUICE RECIPE / KUVINGS Your entire family will love this delicious and nourishing juice. It is full of nutrients like vitamin C and B, magnesium and folate, plus the mint will freshen your breath. Serves: 1
½ pineapple 1 cup spinach 2 sprigs mint Wash ingredients thoroughly and add to juicer. Process until smooth.
Tangy Tomato Juice
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Photography Getty Images
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The magic of cheese Good cheese is delicious and, as we find out, the process behind it is akin to alchemy. WORDS / DANIELLE KIRK
heese: milk’s leap towards immortality,” quipped the American intellectual Clifton Fadiman last century. You may raise eyebrows at this food-loving gent’s authority — while the US is known for many things, cheese isn’t one of them — but it’s tough to argue with his sentiment. Milk may not become immortal as a cheese but the process certainly keeps it
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leaping along youthfully for longer. Cheese making is a bit like alchemy, too: it transmutes milk into magic, into something sublime. A lot of the magic of cheese surely lies in its deliciousness: the delicate sweetness of fresh buffalo mozzarella, the intense nutty bite of manchego, the slightly bitter butteriness of brie ... the huge diversity of flavours, textures and smells it’s possible
to create with one main ingredient is amazing. There is also the magic of memory. Whether it’s the sharp, crumbly slabs of cheddar you ate with apple slices last week or the creamy, pungent blue you turned your nose up at as a kid, who doesn’t remember a story about cheese? Then, of course, there’s the magic that surrounds the making of cheese. Most of us these days buy this savoury indulgence from others, premade and ready to enjoy with a nice wine and some grapes. The way it actually came to be seems to involve some wizardry. However, in reality, making a simple cheese is not hard. Scientists have found cheese-strainers dating back 7500 years while excavating in Poland. If our Neolithic ancestors had the know-how, surely it’s something we modern mortals can learn. To create a perfectly delicious, perfectly formed, perfectly aged cheese time after time, though — now, that’s an art form. It’s an art that fascinates Giorgio Linguanti (pictured left), a cheese maker from the outskirts of Melbourne. An advertising executive back in Sicily, Linguanti became curious about cheese and the art of making it when he moved to Australia in 2004 and started to work in a cheese factory. He opened That’s Amore Cheese four years later, after dreaming up a new style of cheese: a sheet of luscious mozzarella that he called the Bocconcini Leaf, designed with chefs in mind. “My stroke of luck was starting the business and selling my product to some exclusive restaurants, which embraced my new ideas,” he says. “After the Bocconcini Leaf, I expanded my production into scamorza affumicata, ricotta delicata, trecce, fior di latte and many other products like burrata, buffalo mozzarella and diavoletti. “The chefs used to ask me, ‘Giorgio, can you do burrata?’ and I’d reply to them, ‘I’ll start to do it shortly.’ Meanwhile, I experimented with how to do it!” So how does he do it? “The cheese making, usually, is a simple process,” says Linguanti. “I warm the milk at body temperature; then I add the cultures and the rennet; the milk coagulates — and that’s the beginning of cheese. After that, I cut the curd, turn it and dry it and so on. It all depends on the cheese I want to create.” It’s the milk that makes his job really interesting, Linguanti says. “The composition and features of milk change daily. I find it incredible that, even though you use only one product, by just
EatWell THE MAGIC OF CHEESE changing the temperature, the timing and the cultures, you can obtain really different products.” However, it’s this dynamic nature of dairy that’s also the challenge, says the Sicilian. “You have to be able to adjust your recipes according to the milk, because it is a ‘live’ ingredient and the goal is to obtain the same result every day using something that continually changes.” With milk being so critical to the crafting of a good cheese, it makes sense that cheese develops characteristics based on the milk used to make it. Three main factors impact on the flavour and quality of milk: the breed of the animal; where the animal is raised as well as farming methods and diet; and how the milk is processed. Cheese artisans have to bear all these factors in mind when choosing their base ingredient. That’s why Kris Lloyd, of Woodside Cheese Wrights, sources all her cow and goat milk from nearby farmers. “All of our milk is South Australian grown,” she says, “and it’s delivered to us fresh and clean. I’m very fussy about the milk I use and have worked with my dairy farmers for many years.” Lloyd, like Linguanti, had a DIY intro to crafting her cheeses. “I made lots of mistakes to start with but, lucky for me, I am a fast learner and asked a lot of questions.” Now, she and her team of 20 artisans make their products entirely by hand using traditional methods. This, she says, gives them “great control over the quality of our cheese and allows us a point of difference”. Her pièce de résistance is a cheese called Monet, a soft, fresh, handmade goat cheese covered with fresh flowers. It’s a seasonal product, says Lloyd, due to the “sensitive nature” of the flowers, and it’s also her most awarded, having won a swathe of medals from around the country, including the champion cheese of the 2012 Australian Grand Dairy Awards. One of Lloyd’s more recent wins has been quite the process, one that’s been driven by a commitment to flavour. After a two-year approval-seeking process, Woodside has been given permission to produce three raw-milk cheeses, each made from a different variety of unpasteurised milk: buffalo, cow and goat. While imported raw-milk cheeses can be sold in Australian stores, food safety regulators have since 1998 required that heat-treated milk be used in cheese produced in Australia, in the interests of
“I ﬁnd it incredible that even though you use only one product, by just changing the temperature, the timing and the cultures, you can obtain really diﬀerent products.” public health. Pasteurised milk is heated to a specific temperature for a set period of time, a process that kills any harmful bacteria that may be present. Studies show that pasteurisation can also partially reduce milk’s vitamin content, its enzymes and beneficial bacteria as well as alter its proteins. European cheese makers have fought hard to protect their right to make and sell traditional raw-milk cheeses, arguing the taste is superior. Many of their counterparts here, like Kris Lloyd, think the same and have been pushing for similar rights. In response, Food Standards Australia New Zealand has relaxed its rules to allow raw milk to be used for hardcooked curd cheese and Roquefort cheese and, in February this year, it made further changes to allow a wider range of raw-milk cheeses — that still tick the safety boxes — to be produced and imported. According to Lloyd, who has been dabbling in raw-milk cheese production for 15 years, that’s a wonderful thing for lovers of cheese. “The trials and blind tastings I have conducted over the years have proven to me, time and time again, that raw-milk cheese has one predominant quality about it: flavour,” she says.
Delicacies from Woodside Cheese Wrights (also above).
“It’s not that there aren’t well-made and flavoursome pasteurised milk cheeses — we know there are many — but there is something rich and wholesome about the flavour of raw-milk cheese by comparison.” Milk, it’s clear, is a subject that evokes great passion in the cheese industry. However, what about the other elements that make up the final product? How central are they to the process? Says Lloyd, “Cultures are very important in the preservation, maturation and flavour of the cheese, but it is not just cultures that matter: it’s also time, temperature and the skill of the cheese maker.” As for Linguanti, he believes one more thing is needed to make magical cheeses: “I think the real secret is the love you use to make them. If you do it with love, it’s got to be good.”
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SPONSOR RECIPES SUNWARRIOR PROTEIN
unwarrior Protein is great-tasting plant-based protein ideal for a fitness-oriented lifestyle. It is the first completely hypoallergenic protein, containing all nine essential amino acids and other nonessential amino acids in a perfectly balanced profile.
CHOCOLATE OATMEAL COOKIE SMOOTHIE RECIPE / SUNWARRIOR PROTEIN
BEAUTY SMOOTHIE RECIPE / SUNWARRIOR PROTEIN
RASPBERRY CHEESECAKE SMOOTHIE RECIPE / SUNWARRIOR PROTEIN
Serves: 2 Serves: 2
½ cup oats 1 scoop Sunwarrior Chocolate Rice Protein Powder 1 large banana 2 tbsp raw almond butter 1 cup hemp, almond, rice or soy milk 1 scoop Sunwarrior Activated Barley Powder Blend all ingredients at high speed for 1–2 mins until mixture reaches a smooth consistency. Add water if necessary.
250mL coconut milk or water 1 or 2 scoops Sunwarrior Vanilla Rice Protein Powder ½ cup fresh aloe juice ½ cup cucumber, sliced ½ cup kiwifruit, sliced 1 tray ice cubes 1 tsp hemp seeds, flax oil or coconut oil (optional) Blend all ingredients at high speed for 1–2 mins until mixture reaches a smooth consistency.
250ml coconut milk, almond milk or water 1 or 2 scoops Sunwarrior Rice Protein Powder 1 cup frozen raspberries 1 frozen banana 1–2 trays ice cubes 1 tsp hemp seeds, flax oil, coconut oil (optional) Pinch stevia Blend all ingredients at high speed until mixture reaches a smooth consistency.
Photography Getty Images
Raspberry Cheesecake Smoothie
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SPONSOR RECIPES FUNCH SUPERFOODS SUPERFOOD SNACK BAR RECIPE / FUNCH Serves: 12–18
40g coconut oil or 85g butter 90g rice-malt syrup or maple syrup 1 packet Superfood Snack Bar Mixture Pre-heat oven to 180ºC (150ºC fanforced), grease and line baking tray. Melt coconut oil and rice-malt syrup over a low heat. Combine all of the ingredients of the Superfood Snack Bar Mixture with coconut oil and rice-malt syrup and stir thoroughly. Evenly spread mixture in lined baking tray. Press firmly into tray until it is solidly packed. Bake for 15 mins on low oven shelf, or until golden brown. Leave in tray to cool. Once cold, cut to size and store in an airtight container in refrigerator.
unch 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.
In a large bowl, combine mixture, boiling water, coconut oil and ricemalt syrup. Shape tablespoons of mixture into tight balls and roll in coconut if using. Store in container and refrigerate or freeze.
COFFEE & CHIA PROTEIN POWER BALLS RECIPE / FUNCH Serves: 15–20
1 cup fresh dates, pitted, or equivalent dried fruit or nuts of your choice 1 packet Coffee & Chia Protein Power Ball Mixture ¼–½ cup boiling water, for mixture 2 tbsp coconut oil, melted Handful desiccated coconut (optional)
1 packet Cacao & Chia Protein Power Ball Gluten Free Mixture ¼-½ cup boiling water, for mixture 3 tbsp coconut oil, melted 3 tbsp rice-malt syrup Handful desiccated coconut (optional)
Soak dates in hot water for 10 mins. In a large bowl combine mixture, boiling water and coconut oil. Strain dates and mash with fork or food processor, then thoroughly combine all ingredients except for the coconut.
CACAO & CHIA PROTEIN POWER BALLS RECIPE / FUNCH
Superfood Snack Bar
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Shape tablespoons of mixture into tight balls and roll in coconut if using. Store in container and refrigerate or freeze.
GREEN TEA & CHIA PROTEIN POWER BALLS RECIPE / FUNCH Serves: 15–20
1 cup fresh dates, pitted, or equivalent dried fruit or nuts of your choice 1 packet Green Tea & Chia Protein Power Ball Mixture ¼–½ cup boiling water, for mixture 2 tbsp coconut oil, melted Handful desiccated coconut (optional) Soak dates in hot water for 10 mins. In a large bowl, combine mixture, boiling water and coconut oil. Strain dates and mash with fork or food processor, then thoroughly combine all ingredients except coconut. Shape tablespoons of mixture into tight balls and roll in coconut if using. Store in container and refrigerate or freeze.
Protein Power Balls
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SPONSOR RECIPES GAWLER FOUNDATION VEGETABLE LASAGNE RECIPE / GAWLER Serves: 4–6
2kg pumpkin, peeled, seeded & cut into 5cm cubes Bunch spinach or silverbeet, roughly chopped Packet lasagne sheets, wholemeal spelt or rice Napoli sauce Napoli sauce 1 red capsicum, roughly chopped 1 stick celery, chopped into small pieces 4 sprigs parsley, chopped 1 medium carrot, roughly chopped 2 onions, finely sliced 2 cloves garlic, finely sliced 1 tsp paprika 170g tomato paste 800g tomatoes, diced, or 2 cans diced tomatoes 1 bay leaf 1 tsp dried basil or 1 tbsp fresh basil Pinch pepper 1 cup water Preheat oven to 180ºC. Place pumpkin on a roasting tray and roast in the oven for about 30 mins. Steam spinach (or silverbeet) until just wilted, about 4 mins. Once pumpkin has cooled, mash and mix together with the spinach. Divide pumpkin mix into 3 equal portions. To make Napoli sauce, place capsicum, celery, parsley, carrot, onion, garlic and paprika in a food processor
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he Gawler Cancer Foundation along with the Yarra Valley Living Centre is a not-for-profit organisation that promotes a holistic and integrative approach to health and wellbeing. Our mission is to improve the recovery outcomes and quality of life for people affected by cancer or multiple sclerosis and to educate people in the prevention of illness.
and process until a chunky paste. Sauté paste in a medium saucepan with ¼ cup water until golden and soft, adding extra water as required, approx. 5–10 mins. Take care the mix doesn’t burn on the bottom of the pot. Add tomato paste. Mix and cook a further 2 mins to release flavour of tomato paste. Add diced tomatoes, bay leaf, dried basil (if using fresh basil, add at the very end), pepper and remaining water to saucepan and stir thoroughly. Bring to the boil and simmer for 1 hour. Check the sauce is not sticking and stir occasionally. Blend with a stick blender until smooth. At the base of a 30cm × 30cm lasagne (or baking) dish, spread onequarter of the Napoli sauce, then a layer of lasagne sheets, being careful not to overlap them. Cover sheets with one-third of the pumpkin mix, and then spread one-quarter of the Napoli sauce over the pumpkin. Place another layer of lasagne sheets and continue this process until you’ve used all the pumpkin mix. Finish with the last portion of the Napoli sauce and bake for 30–40 mins.
Option: Replace lasagne sheets with thin slices of eggplant to make a delicious moussaka.
MEXICAN RICE RECIPE / GAWLER Serves: 4–6
1½ cups uncooked brown rice, rinsed Hot tomato salsa 1 onion, finely chopped 1 clove garlic, crushed 1 tsp cinnamon Pinch chilli powder, to taste 1 tbsp tomato paste 4 large tomatoes, roughly chopped, or 400g can diced tomatoes 2 large corn cobs 2 medium carrots, diced 1 red capsicum, diced 4 spring onions, diced 1 cup snow peas, topped & tailed, blanched & cut into strips Guacamole 1 lemon 1 avocado To make rice, place rice and water in a saucepan and soak for 1 hour (in refrigerator if weather is warm). Drain water, rinse with fresh water, then drain again. Cover rice with fresh water and bring to the boil. Cook for 30–40 mins, until tender. To make tomato salsa, sauté onion, garlic, cinnamon and chilli in a saucepan with ¼ cup water. Cook until onion is tender, stirring often and adding a little more water if required, but keeping it thick. Add tomato paste, stirring through, and cook for a further minute. Add tomatoes and stir while the
tomatoes cook down, being careful to avoid burning them. Simmer gently for 10 mins and taste to adjust seasoning to your liking. Remove from heat when tomatoes are cooked well and broken down Remove corn kernels from cobs by holding cob firmly by the stalk with one hand and slicing kernels off using a sharp knife. In a steamer saucepan, steam carrots for 5 mins, then add corn and capsicum and steam for a further 3 mins. When rice is cooked and tender, drain and toss with steamed vegetables. Add spring onion and snow peas. To make guacamole, squeeze juice from lemon. Mash avocado with a fork and add lemon juice to taste. Place tomato salsa back on stove to heat. Divide savoury rice into bowls. Drizzle with tomato salsa and top with a generous dollop of guacamole.
VEGETABLE DHAL RECIPE / GAWLER Serves: 4–6
2 cups red lentils, rinsed 2 onions, diced 4 cups water 2 cloves garlic, crushed 1 tsp ground coriander 1 tsp ground cumin 1 tsp turmeric powder (or freshly grated) ½ tsp ginger powder (or freshly grated) 1 tsp curry powder, adjust to taste 2 medium carrots, diced 2 small zucchini, cubed ½ cauliflower, cut into small florets 400g tomatoes, or 1 can diced tomatoes ½ tsp tamari, adjust to taste Chopped fresh coriander, to serve Soak lentils for 1 hour. Sauté onions in a little water in a
large, heavy-based saucepan. When onions are soft, add garlic, coriander, cumin, turmeric, ginger and curry powder. Mix through well and cook spices until they become fragrant, adding extra water as required. Drain lentils and add to saucepan along with carrots and enough water to cover. Cover saucepan with a lid and bring to the boil. Remove lid and simmer for approx. 20 mins, checking constantly to ensure there is enough liquid and adding extra water as required. Stir frequently. Add zucchini, cauliflower, tomatoes and tamari to saucepan. Simmer until vegetable are tender, approx. 20 mins. Check regularly that the dhal is not sticking to the bottom. Check for flavour and add more curry powder if needed. Serve garnished with fresh coriander.
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RECIPES WEEKEND ENTERTAINING
Weekend Entertaining With the weekend comes the opportunity to take some time preparing luscious, healthy meals. You know you want to spend time on cooking and eating. Even if you haven’t heard of the Slow Food movement, you know instinctively that an essential part of a healthy relationship with food is to take your time in the preparation and the eating — because not only is that how to enjoy your food, but in that process you become more aware of what you eat and make better decisions about your food, while your body can make better use of it. Research also tells us that when you take your time to eat you tend not to overeat, as you listen to what your body needs. In reality, of course, the busy-ness of the week can make it difficult to always find the time you’d like for some indulgent cooking. When the weekend arrives, though, so does your chance to create some culinary masterpieces for your friends and family. From Baked Miso Vegetables and Soba Noodle Salad to Beef Carpaccio to Teriyaki Salmon with Brown Rice and Shiitake, we’ve got the recipes to feed your weekend. BAKED SWEET POTATO CHIPS WITH VEGAN TARTARE SAUCE RECIPE / ADAM GUTHRIE You can spice up these wedges by rubbing them with a spice mix just before baking. To make the mix, combine a teaspoon of ground cumin, ground coriander, garlic powder, smoked paprika, onion powder, salt and freshly chopped parsley. Serves: 4
2 sweet potatoes, cut into chips Salt Tartare sauce ½ cup gherkins, finely chopped 2 tbsp capers, finely chopped ½ red onion, diced Handful parsley, stalks & leaves, chopped 1 cup egg-free mayonnaise 2 handfuls salad greens 1 lemon
Preheat oven to 220ºC. Place sweet potato chips on a baking tray lined with baking paper and season with salt. Bake for 25–30 mins, turning halfway through the cooking time. To make tartare sauce, mix gherkin, caper, red onion and parsley in a bowl with mayonnaise. Place baked sweet potato chips in a basket. Arrange salad greens on a plate and dress with freshly squeezed lemon juice. Place tartare sauce in a bowl and serve.
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Photography Greg Twemlow
Adamʼs Baked Sweet Potato Chips
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To assemble, place two zucchini strips overlapping with one tablespoon of the tofu ricotta mixture at one end. Lift the end with the ricotta mixture and roll into a log. Repeat with all the zucchini, forming at least 10 rolls. Add the oyster mushrooms to the griddle. Add frozen peas, garlic, season with salt and pepper and cook for 3 mins. Turn when mushrooms are golden brown. Sprinkle with mint leaves, then place in serving bowl, platter or board. To serve, place the zucchini rolls on the platter along with the charred capsicum and the grilled mushroom and peas.
Adam始s Grilled Zucchini & Tofu Ricotta Rolls
GRILLED ZUCCHINI & TOFU RICOTTA ROLLS RECIPE / ADAM GUTHRIE Tofu is made using the same method as dairy ricotta. The milk is curdled (for tofu, soy milk is used instead of dairy milk), then an acidic substance like lemon juice is added to the milk to form curds and whey. The whey is then strained through muslin cloth, leaving the curds. The soy curds are then placed under pressure to Adam始s Indonesian Style Vegan San Choy Bau
form a firm block of tofu. If you place the tofu in a food processor and add some salt and pepper you end up with tofu ricotta, which really does resemble dairy ricotta. Tofu ricotta can then be used in any recipe that calls for dairy ricotta. Makes 12 rolls
250g firm tofu 1 bunch mint 1 red chilli (optional) 3 zucchini, sliced lengthways in 1mmthick strips 1 red capsicum, sliced in strips Salt & pepper to taste Handful oyster mushrooms 1 cup frozen peas 2 garlic cloves, finely sliced Salt & pepper Place tofu in a processor. Season with salt and pepper. Add some of the mint leaves and the red chilli if you like it spicy. Process to a ricotta cheese-like consistency. Spoon into a bowl and set aside. Preheat a griddle or heavy frypan. Lay zucchini strips on the hot griddle. Cook for 1 min, then turn. When brown on both sides, remove and place on a plate and repeat with the remaining zucchini. Place capsicum strips in the hot griddle and cook until slightly charred; turn and char the other side. Remove to a plate and set aside.
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A crisp Chardonnay complements your chilli prawns but an organic Cabernet can also delight. Geoff始s Chilli Salt-Crusted Harbour Prawns
Photography Greg Twemlow
RECIPES WEEKEND ENTERTAINING
Photography Samantha Gowing
RECIPES WEEKEND ENTERTAINING INDONESIAN-STYLE VEGAN SAN CHOY BAU RECIPE / ADAM GUTHRIE The cooked tempeh in this dish is also delicious with rice and steamed vegetables. Serves: 4
300g tempeh, finely chopped 2 shallots, finely chopped 2 cloves garlic, finely chopped 1 large red chilli, finely sliced (optional) 2 tbsp fresh galangal, peeled & finely chopped 1 tbsp raw evaporated cane sugar, or other natural sweetener ½ cup tamari 1 cup water 1 tomato, diced 1 carrot, grated 5 mushrooms, sliced 1 tsp salt
1 iceberg or cos lettuce Heat a frying pan, add tempeh, shallots, garlic, chilli and galangal and sauté for 4 mins. Add two tablespoons of water and stir. Add cane sugar or other sweetener, then add soy sauce and continue to sauté until the tempeh is evenly glazed. Add water, tomato, carrot and mushrooms and continue cooking for another 3 mins or until thickened. Season with salt and more chilli to taste. Separate lettuce into single leaves, spoon tempeh mixture inside each lettuce leaf and serve.
CHILLI SALT-CRUSTED HARBOUR PRAWNS RECIPE / GEOFF JANSZ These sweet, delectable prawns are the highlight of my menu — when I can get
them! So, if you want to impress your guests, buy a harbour and go prawning ... it’s worth it! Serves: 6–8
1 tbsp salt 1 tbsp dried chilli flakes 2 tbsp plain flour 500g harbour prawns Vegetable oil for deep-frying 2 lemons, cut into wedges Using a pestle and mortar, pound the salt and chilli to a fine powder. Combine with flour. Pat prawns dry with absorbent paper. On a large baking tray, toss prawns with flour mixture. In a pot or deep-fryer, heat oil to 180°C. Deep-fry prawns in batches, about 3 mins or until golden and crisp. Drain on absorbent paper and serve with lemon wedges.
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RECIPES WEEKEND ENTERTAINING TERIYAKI SALMON RECIPE / SAMANTHA GOWING
2 tsp grated ginger 1 lemon, juice only
This is my all-time go-to dish — a family favourite and guaranteed crowd pleaser. Salmon is prized for its omega-3 essential fatty acids that help support cardiovascular function and is a great source of protein. Serves: 4
Garnish 4 spring onions, finely sliced 1 punnet micro herbs or chives, snipped
4 × 160g salmon fillets, skin off 1 punnet fresh shiitake mushrooms, sliced Teriyaki Sauce 1 cup tamari 1 tbsp honey ¼ cup mirin (Japanese rice wine)
CRISP SPICY TEMPEH WITH CABBAGE, WATERCRESS SLAW & MACADAMIA SATAY RECIPE / SAMANTHA GOWING This dish is a vegetarian celebration with a hint of Bali spice. Originally from Indonesia, tempeh is made by a natural culturing and controlled fermentation process that binds soybeans into a cake form, similar to a very firm vegetarian burger patty. Tempeh begins with whole soybeans, which are softened by soaking and dehulled, then partly cooked.
Samʼs Teriyaki Salmon
Photography Brad Wagner
This beautiful dish is sure to please Mum, Dad and the kids.
Combine all teriyaki sauce ingredients. Reserve ¼ cup for dressing and marinate fish in the remainder. Place enough water in a wok to cover the base. Oil a bamboo steamer and/or line with baking paper to prevent sticking. Place fish pieces and sliced shiitake mushrooms in steamer and steam for about 7–10 mins, until cooked through. Remove from steamer. Place a bed of cooked shiitake mushrooms on each serving plate.
Top with cooked salmon fillet. Garnish with remaining mushrooms, spring onions and micro herbs. Pour the sauce over the fish.
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Raw fermented paleo protein
For those who go against the grain Raw fermented paleo protein is a delicious wholefood formula combining a nourishing sprouted base with fermented seeds and greens. This blend contains superfoods such as Peruvian sacha inchi, fermented spirulina, quinoa and chia, creating a comprehensive paleo-friendly protein. Vegan and grain-free, Raw fermented paleo protein provides high levels of amino acids essential for muscle development and body function.
For paleo friendly recipes follow us @amazoniaco
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RECIPES WEEKEND ENTERTAINING Serves: 2
½ cup small watercress sprigs, picked over
300g packet organic chickpea or soybean tempeh 100g organic self-raising or chickpea flour ¼ teaspoon paprika ¼ teaspoon ground turmeric ¼ teaspoon cayenne pepper Pinch salt 4–6 tbsp coconut oil for frying Fresh lime to serve
Spiced macadamia sauce Yields about 500mL ¼ cup coconut oil ½ cup macadamia nuts ½ tsp minced ginger ½ tsp minced garlic 1 small red chilli, seeded 1 tbsp maple syrup ½ tsp ground cumin ½ tsp ground coriander 1 tbsp tamari 1 tbsp apple cider vinegar 1 lime, juice only Pinch cayenne pepper Cut tempeh into thick batons. Combine flour, paprika, turmeric, cayenne pepper and salt in a large mixing
Samʼs Tempeh with Cabbage Watercress Slaw & Macadamia Satay
What you don’t eat of this tempeh packs up beautifully for a light but nourishing Monday lunch.
Photography Nelly le Comte
Cabbage & watercress slaw ½ cup sunflower sprouts ½ cup shredded white cabbage 1 tbsp macadamia oil 2 tbsp apple cider vinegar Salt & pepper 6 cherry tomatoes, quartered
bowl. Toss tempeh through the seasoned flour, rubbing the mix well in. In a large bowl, toss sprouts, cabbage, oil and vinegar together. Season with salt and pepper, and then fold tomatoes and watercress gently into the slaw. Place all the macadamia sauce ingredients in a food processor and blend until smooth. In a large heavy-based saucepan or electric wok, heat coconut oil over a high heat. Add tempeh a few pieces at a time so as not to cool the oil as this will increase the cooking time. Fry each piece until lightly golden, about 10–12 mins, then drain well on paper towels. Divide tempeh on two serving plates, drizzle sauce over the top and garnish with fresh lime. Serve with sprouts and tomato slaw or a seasonal green salad.
Samʼs Slow-Cooked Lamb with Figs & Olives
Take your time to prepare this slow-cooked lamb for guests.
SLOW-COOKED LAMB SHOULDER WITH FIGS & OLIVES RECIPE / SAMANTHA GOWING Cool weather and lots of rain means slow cooked food and lots of Middle Eastern inspired salads and share plates. Think figs, pomegranate, sumac and eggplant. Serves: 4
1.5kg lamb shoulder-blade 4 long Japanese eggplant, sliced 8 figs, quartered ½ cup olives, pitted 2 brown onions, roughly chopped ½ lemon, finely sliced 4 garlic cloves, crushed 2 rosemary sprigs ½ bunch thyme 1 cup red wine
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¼ cup olive oil Salt & black pepper If using an oven, preheat to 140°C. In a deep, heavy-based baking dish, arrange all ingredients and let marinate for 30 mins. Transfer to oven and roast slowly for 2 hours. Increase the temperature to 180°C and continue to cook another 30–60 mins until the lamb is tender and falling apart. If using a slow cooker, arrange all ingredients in the slow cooker pot. Add a little water or stock if you feel there is not enough liquid. Remember that you want a dry slow-cooked lamb, not a wet dish. Cook for 6–8 hours until the lamb is tender and falling apart. Serve with steamed green beans.
BAKED VEGETABLES & SOBA NOODLE SALAD RECIPE / MEG THOMPSON Arame is the secret ingredient here. One of my favourite sea vegetables, arame forms small, noodle-like strands that once rehydrated taste delicious through Asian-style meals and are loaded with iron, calcium and vitamins A, C, E and Bs. They are detoxifying, alkalising and antiinflammatory — and you only need a very small amount to achieve great things! Serves: 2
1 tbsp miso paste ½ tbsp coconut oil ½ tbsp Japanese rice vinegar or mirin ½ tbsp maple syrup 6 × 2.5cm slices of pumpkin, preferably
Photography Nelly le Comte
RECIPES WEEKEND ENTERTAINING
RECIPES WEEKEND ENTERTAINING
Photography Meg Thompson
butternut, washed & skin left on 1 small eggplant, sliced into 1.5–2cm slices 4 small parsnips or carrots, washed 100g buckwheat soba noodles 1 zucchini or cucumber ½ tsp arame, soaked in a little warm water ½ cup snow peas or sugar snap peas, sliced lengthways ¼ tsp sesame oil 1 tsp maple syrup 1 tbsp olive oil 1 tbsp apple cider vinegar 1 tbsp tamari 8–10 cherry tomatoes (optional) 4 tbsp pepitas, lightly toasted 2 tsp sesame seeds 1 spring onion, sliced ¼ cup fresh coriander Preheat oven to 180°C. Combine miso, coconut oil, rice vinegar and maple syrup in a small bowl. Lightly cover pumpkin, eggplant and parsnip/carrot with the mix and spread on a lined baking tray. Bake for about 25 mins or until vegetables are tender. Meanwhile, cook noodles according to packet instructions, drain, rinse and place in a large mixing bowl. Take a vegetable peeler and peel the zucchini or cucumber lengthways into strips and add to the bowl with the noodles. Drain and add the arame to the noodles, then add the snow peas. Combine the sesame oil, maple syrup, olive oil, apple cider vinegar and tamari in a small bowl or cup, and pour over the noodles. Mix gently to combine and coat well. Divide onto serving plates, top with the vegetables and tomatoes if using, and garnish with pepitas, sesame seeds, spring onion and coriander.
CHOCOLATE NUT BUTTER PUDDINGS RECIPE / MEG THOMPSON These beauties are the best kind of decadent. Grain free, dairy free and refined-sugar free, they are great for those with intolerances. They’re also wildly delicious and yet still manage to carry their own weight in nutritional prowess with their good fats and protein to balance the sweetness.
Megʼs Lemon Tarts
⅓ cup coconut oil 4 tbsp raw cacao 2 tbsp maple syrup 1½ tbsp nut butter (almond, hazelnut etc) 1 tsp pure vanilla extract ¼ tsp sea salt ¼ tsp baking soda 3 free-range eggs Yoghurt or coconut yoghurt, to serve Preheat oven to 180°C. Melt coconut oil in a saucepan over low–medium heat. Remove from the heat and add cacao, maple syrup, nut butter, vanilla, salt and baking soda, and mix well to combine. Whisk the eggs together in a mixing bowl and when ready add the chocolate mix, whisking to combine. Place four 8cm (approx) ramekins on a baking tray. Spoon the mix into the ramekins, leaving 1cm of space at the top to prevent overflow. Bake for 10 mins. Do not overcook. You want the centre of the puddings to be gooey and deliciously oozy when you stick your spoon in — very dramatic! You
will know if the puddings are ready as they will have risen in the centre and be cooked on top, but will still be lovely and wobbly when you move the tray. The puddings will continue to cook slightly in their ramekins, so be ready to serve them straight away. Serve with yoghurt or coconut yoghurt, as desired.
ZESTY LEMON TARTS RECIPE / MEG THOMPSON Flavour explosion! Lovely lemons paired with nourishing coconut and a nutrientrich crust that is delicious enough to eat on its own. Makes 1 large tart or 9 individual tarts
Crust 2 cups rolled oats, gluten-free if needed 1 cup almonds, hazelnuts, cashews or sunflower seeds ¼ cup coconut oil, melted ¼ cup rice-malt syrup or maple syrup ¼ tsp sea salt Filling 70g butter or ghee 1 cup coconut milk, full fat ⅓ cup nut milk or rice milk
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RECIPES WEEKEND ENTERTAINING Geoffʼs Salmon Filo Parcels
Don’t panic! You can prepare these parcels 24 hours in advance.
SALMON FILO PARCELS RECIPE / GEOFF JANSZ Simply but properly cooked, this is up there with the unwrapping of a Christmas present. Take your time to follow the steps accurately and with the dedication of a serial present wrapper. These unpretentious parcels will deliver all the glee and surprise of your imagined first gift. They can be prepared up to 24 hours ahead, making the recipe perfect for advance dinnerparty planning. Serves: 6
½ cup lemon juice (about 2 lemons) ½ tbsp tightly packed lemon zest (about 2 lemons) ⅓ cup plus 2 tsp maple syrup 1 vanilla pod, sliced & seeds scraped 2 free-range eggs 4 tbsp arrowroot Preheat oven to 1800C. To make the crust, place oats and nuts or seeds into a food processor and process until you get a small crumb. Add the coconut oil, rice-malt or maple syrup and sea salt, and process until well combined. The mix should hold together when pressed between your fingers. Press ¼-cup scoops of the mixture into a muffin tin greased with coconut oil. You may also decide to make this as one large tart and would therefore press into a larger tart dish or springform tin. Press firmly, especially into the corners so the crust will not end up being too thick.
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Poke a fork into the bottom of each crust to allow air to escape, and place into the oven for 5 mins, while you make the filling. For the filling, heat the butter, coconut milk, nut or rice milk, lemon juice and zest, maple syrup and vanilla pod and seeds in a saucepan over a medium heat. Once it has just started to bubble, reduce heat and simmer on low for around 5 mins, stirring frequently. Set aside to cool to room temperature. Remove crusts from the oven. Whisk together eggs and arrowroot for a good couple of minutes. You can use electric beaters but you won’t receive the same awesome arm workout. Once the lemon mix has cooled, whisk it into the egg mixture. Pour the mix into the shell/s and transfer to the oven for 20–25mins, or until the filling is just set in the middle. Remove from the oven and allow to cool a little in their tins — they will firm up once cool.
Follow instructions on the packet of pastry to ensure it is less likely to crack; this may mean removing it from the fridge or freezer several hours before you want to use it. Preheat oven to 220°C. Cover the 6 sheets of filo with baking paper and a damp tea towel. (Return any remaining filo to the fridge.) In a small bowl, combine eschalots, ginger and coriander. Brush one sheet of filo with melted butter and place a sixth of the eschalot mixture at one end of the sheet. Top with a piece of salmon and season with lime zest, salt and pepper. Fold sides of filo over the salmon and then brush edges with a little more of the butter. Roll up salmon and filo to make a parcel and place on a lightly greased baking sheet. Repeat with the remaining ingredients. Set aside to bake when ready or cook immediately. Cook salmon parcels in the oven for 8–12 mins or until just firm to touch. Serve immediately with steamed green vegetables or fresh salad leaves.
Photography Samantha Gowing
6 sheets filo pastry 5 eschalots, finely diced 5cm piece ginger, finely grated ½ cup fresh coriander leaves, finely chopped 150g butter, melted 6 × 180g fillets salmon, skinned & pin-boned 1 lime, zested Salt & pepper Steamed green vegetables or fresh salad leaves, to serve
email@example.com | byronyoga.com
SPONSOR RECIPES MCKENZIE’S
cKenzie’s SuperBlend range combines the goodness of lentils and beans with ancient grains to provide a protein, energy or fibre boost. The all-natural blend can be used in soups, casseroles, salads and sides or as a rice replacement. A serve of McKenzie’s SuperBlend Protein provides 20 per cent of your recommended daily protein intake and McKenzie’s SuperBlend Fibre provides 27 per cent of your recommended daily fibre intake.
VEGETABLE & CASHEW STIRFRY RECIPE / MCKENZIE’S SUPERBLEND Serves: 4
2 cups McKenzie’s SuperBlend Energy 100g cashew nuts 1 tbsp sesame oil 1 small red onion, thinly sliced 2 garlic cloves, minced 2 carrots, roughly chopped 1 red capsicum, roughly chopped 1 small bok choy, roughly chopped 200g bean sprouts Sauce 2 tbsp soy sauce or tamari 1 tbsp kecap manis Juice 1 lime Grated zest ½ lime 1 red chilli, deseeded & finely chopped (optional)
Add boy choy and bean sprouts and cook for a further 2 mins. Add cooked SuperBlend Energy and gently combine. To make sauce, combine all ingredients in a small bowl. Pour over vegetables and grain and mix well. Cook for a further 2 mins, then serve hot, garnished with coriander.
PUMPKIN SOUP RECIPE / MCKENZIE’S SUPERBLEND Serves: 4
Fresh coriander, to garnish Place 2 cups SuperBlend Energy and 6 cups water in medium saucepan and bring to the boil. Reduce to a simmer. Cover and cook for approx. 20–30 mins or until barley is tender. In the meantime, heat a large wok or frying pan over high heat. Add cashews and lightly toast. Remove and set aside. Cook oil, onion, garlic, ginger, carrots and capsicum, stirring frequently, for approximately 3 mins.
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1 tbsp olive oil 1 brown onion, chopped 1 clove garlic, minced 1 tsp fresh ginger, finely grated 2 tsp ground cumin 1 tsp ground coriander ½ tsp McKenzie’s Ground Cinnamon 1kg pumpkin, coarsely chopped 4 cups vegetable stock ¾ cup McKenzie’s SuperBlend Fibre McKenzie’s Himalayan Pink Salt & Whole Black Pepper 1 cup natural Greek-style yoghurt or sour cream Fresh coriander, to garnish Heat oil in a large pot over medium heat, add onion and cook until transparent, stirring occasionally. Add garlic, ginger, cumin, coriander and cinnamon and stir until fragrant. Add pumpkin and stock, then cover. Bring to the boil. Add McKenzie’s SuperBlend Fibre and season with McKenzie’s Himalayan Pink Salt and Whole Black Pepper. Reduce heat to low and simmer for 20 mins or until pumpkin has softened. Blend the soup with a stick mixer until smooth. Serve soup in bowls, top with a dollop of yoghurt or sour cream and garnish with fresh coriander.
ROAST TOMATO & CAPSICUM SOUP RECIPE / MCKENZIE’S SUPERBLEND Serves: 4
1.2kg ripe Roma tomatoes, halved 2 red capsicums, trimmed, seeded & cut into 6 wedges ¼ cup olive oil McKenzie’s Himalayan Pink Salt & Whole Black Pepper Blend 1 cup McKenzie’s SuperBlend Protein 1 large red onion, finely diced 3 garlic cloves, minced 1 tsp smoked paprika 1 tsp ground cumin 2 sticks celery, finely diced 400g tin chopped tomatoes 500mL salt-reduced vegetable stock Natural yoghurt to serve Basil, finely chopped, to serve Preheat oven to 170ºC. Line two baking trays with baking paper. Place tomato and capsicum on baking trays, drizzle with half the olive oil and season with salt and pepper. Roast for an hour or until the capsicum is tender, then peel skin from capsicum once cooked. In a medium saucepan with 3 cups of boiling water, add 1 cup SuperBlend Protein. Cover and cook on a medium heat, stirring occasionally for approx. 15 mins or until grains are tender. Drain and set aside. Meanwhile, heat remaining olive oil in a heavy saucepan over medium heat. Add onion and garlic and cook for 3 mins or until onion is translucent. Add paprika, cumin and celery and cook for 5–7 mins or until celery is tender. Stir in tinned tomatoes and cook for a further 8–10 mins, stirring occasionally. Remove pan from heat. Add roasted tomatoes, capsicum and cooked
SPONSOR RECIPES MCKENZIE’S Vegetable & Cashew Stirfry
Superblend Protein. Use a hand-held blender to puree until smooth. Return pan to a low–medium heat. Add stock, season to taste and cook for a further 15 mins. Serve hot with natural yoghurt and basil.
TOMATO, FETTA & LEMON SALAD RECIPE / MCKENZIE’S SUPERBLEND Serves: 4 as a side, 2 for lunch
1 cup McKenzie’s SuperBlend Fibre 250g punnet cherry tomatoes medley, halved 3 Roma tomatoes, roughly chopped into sixths ½ cup flat-leaf parsley, finely chopped ½ cup fresh basil, finely chopped 1 cup rocket 1 small red onion, finely sliced Zest & juice of 1 lemon 2 tbsp olive oil 150g fetta cheese, crumbled McKenzie’s Himalayan Pink Salt & Whole Black Peppercorns to taste ¼ cup McKenzie’s Pine Nuts, lightly toasted
Roast Tomato & Capsicum Soup
In a medium saucepan with 3 cups of boiling water, add 1 cup SuperBlend Fibre. Cook on a medium heat, stirring occasionally for approximately 15 mins or until grains are tender. Drain and rinse well. Add SuperBlend Fibre to a large bowl with tomatoes, herbs, rocket and red onion and toss to combine. Add lemon zest and juice, olive oil and half the fetta; season to taste. Serve with remaining fetta and pine nuts. Tomato, Fetta & Lemon Salad
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SPONSOR RECIPES SMART TABLELANDS MEATBALL BAGUETTE RECIPE / SMART TABLELANDS Make this as a snack or for lunch or dinner — sure to be a winner with even the fussiest teen. Serves: 2
250g pasta sauce, store-bought or homemade 2 sausages 2 crusty baguettes Tablelands Smart Spread 1½ cup rocket ½ cup zucchini, grated Parmesan, shaved, to serve Place pasta sauce in a saucepan over medium heat. Using your hands, squeeze out sausage meat from skins into the shape of meatballs. Place meatballs in sauce and heat through until cooked. Leave to cool. Spread baguette with Tablelands Smart Spread. Top with rocket and zucchini, meatballs and sauce. Sprinkle over Parmesan. Note: Parmesan can be replaced by tasty cheese and rocket with lettuce.
VEGIE BURGER RECIPE / SMART TABLELANDS Try this delicious and wholesome burger for a dairy-free lunch or snack. Serves: 1
Grilled Vegetable Sandwich
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1 vegie burger patty, store-bought or homemade Crusty bread rolls or burger buns, cut in half Tablelands Smart Spread 2 baby cos lettuce, leaves ½ tomato, sliced Roasted pumpkin, 2-3 slices ¼ cup beetroot, grated ½ cucumber, sliced Tomato relish, to serve Cook vegie burger patty and toast rolls, then spread with Tablelands Smart Spread. Top with lettuce, vegetable burger, tomato, pumpkin, beetroot and cucumber. Dollop tomato relish on top.
GRILLED VEGETABLE SANDWICH RECIPE / SMART TABLELANDS Be good to your heart with this delicious sandwich loaded with vegies. Serves: 1
2 slices multigrain bread Tablelands Smart Spread 1 tbsp cottage cheese ½ zucchini, grilled ¼ eggplant, grilled ½ roasted capsicum, grilled ½ cup baby spinach Spread bread with Tablelands Smart Spread. Spread cottage cheese over one piece of bread. Top with zucchini,
eggplant, capsicum and spinach, add other piece of bread and serve.
RED CABBAGE BAGUETTE RECIPE / SMART TABLELANDS With its delicious combination of flavours, this sandwich is far easier to make than you might think. This one will become a staple in your lunchbox. Serves: 2
1½ cups red or white cabbage, shredded 1 apple, grated Handful walnuts, chopped ¼ cup plain yoghurt ½ lemon, juiced Pepper French baguette Tablelands Smart Spread Handful chives, chopped 2 soft-boiled eggs, quartered Place cabbage, apple and walnuts in a bowl and mix through yoghurt and lemon juice. Season to taste with pepper. Spread baguette with Tablelands Smart Spread. Top with coleslaw, chives and egg.
SPONSOR RECIPES SMART TABLELANDS Red Cabbage Baguette
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SPONSOR RECIPES 12 HEALTH CHOCOLATE ORANGE PROTEIN MUFFINS RECIPE / 12 HEALTH Serves: 6
70g dark coconut chocolate, melted ½ orange, thinly sliced into 6 wedges 1 bag 12 Health cacao protein muffin mix 80mL coconut oil 2 eggs, or vegan replacement ⅔ cup almond milk 1 tsp orange zest 1 ripe avocado ¼ cup rice-malt syrup 2 tbsp cacao or cocoa powder Pre-heat oven to 180°C (160°C fan-forced). Melt chocolate in a small bowl over boiling water. Dip half of each orange wedge in the chocolate and place on a sheet of baking paper to cool. Prepare muffin mix using coconut oil, eggs and almond milk as per instructions, adding orange zest. Place mix into muffin tin and bake for 12–14 mins or until cooked through. Transfer to wire rack to cool. Combine avocado, rice-malt syrup and cacao until blended into a smooth, buttery, icing consistency. Pipe onto each muffin and top with an orange wedge.
here’s a new chocolate fix on the block: our 12 Health cacao muffins. Because our mixtures are intricately formulated we have perfected the ultimate form of healthy chocolate indulgence. Sounds too good to be true? Not with 12 Health. Our mixes are gluten-free, lactose-free, GMOfree, completely natural and contain only a small amount of natural sweetener. Oh, and did we mention they’re one-third protein? That’s chocolate ecstasy right there.
CACAO BANANA PROTEIN SANDWICH RECIPE / 12 HEALTH Serves: 4 or makes 8 slices, depending on size
1 bag 12 Health cacao protein muffin mix 3 tbsp rice-malt syrup 160mL coconut oil 2 eggs, or vegan replacement ⅔ cup almond milk 1 cup dates, soaked in ¾ cup boiling water ¼ cup raw cacao 1 banana, sliced Pre-heat oven to 180°C (160°C fan-forced). Line and grease a glass brownie
pan with baking paper. Combine rice-malt syrup and 100mL of the coconut oil and warm for 30 secs. Pour cacao mix into a medium bowl. Whisk 2 eggs and almond milk, then add to dry mix along with coconut oil/ rice-malt syrup mixture. Stir until well combined. Pour into pan and bake for 16 mins or until cooked through. Allow to cool. For raw icing, combine dates along with soaking water, cacao and remaining 60mL of melted coconut oil in a blender. Blend until smooth and creamy, stopping to scrape sides with a spatula. Trim edges of the slice and cut down the middle. Spread raw chocolate icing over one half and top with sliced banana. Top with second slice and cover with icing. Slice into 4 large squares or 8 small.
SALTED CARAMEL BITES RECIPE / 12 HEALTH Serves: 6
1 cup dates, pitted 1 cup boiling water 1 bag 12 Health cacao protein muffin mix 130mL coconut oil 2 eggs, or vegan replacement ⅔ cup almond milk ½ cup cashews, roughly chopped 2 tbsp rice-malt syrup 1 tbsp of cacao 3 tsp stevia, or other natural sweetener ¼ tsp pink rock salt
Chocolate Orange Protein Muffins
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Pre-heat oven to 180°C (160°C fan-forced). Place dates in boiling water and allow to cool. Prepare muffin mix as per instructions using only 80mL of the
Salted Caramel Bites
coconut oil along with eggs and almond milk, and bake for 12–14 mins or until cooked through. Transfer to wire rack to cool. Combine dates, cashews (leaving a few to sprinkle on top of sauce), water, salt and rice-malt syrup in a blender until smooth and creamy. You may need to stop and scrape the sides a few times or add a little more water if needed. Chop the tops off the muffins (perfect to snack on while waiting for the sauce to set!) and spread a 1cm thick caramel topping on each, then sprinkle with chopped cashews. Melt remaining 50mL coconut oil with cacao and stevia, or other natural sweetener, until runny. Pour over each muffin. Allow to set.
CHERRY & COCONUT CACAO MUFFINS RECIPE / 12 HEALTH Serves: 6
1 bag 12 Health cacao protein muffin mix 80mL coconut oil 2 eggs, or vegan replacement ⅔ cup almond milk ½ cup dried cherries, plus extra to scatter ¼ cup coconut flakes, plus extra to sprinkle 1 ripe avocado ¼ cup rice-malt syrup 2 tbsp cacao or cocoa powder Pre-heat oven to 180°C (160°C fan-forced). Prepare muffin mix using coconut oil, eggs and almond milk as per instructions, adding coconut flakes and cherries to the mix once combined. Stir to scatter through. Bake for 12–14 mins or until cooked through and transfer to wire rack to cool. Combine avocado, rice malt syrup and cacao until blended into a smooth, buttery, icing consistency. Pipe onto each muffin. Scatter remaining cherries around the icing and sprinkle coconut flakes to taste. For more information visit 12health.com. EatWell | 95
SPONSOR RECIPES SYNERGY NATURAL
ynergy Natural Super Greens is a blend of nature’s most nutrient-rich wholefoods: spirulina, chlorella, barley grass and wheat grass. A powerhouse of easily absorbed natural vitamins, minerals, plant protein, essential amino acids and antioxidants, it is also high in chlorophyll and fibre.
HEALTHY PESTO RECIPE / SYNERGY NATURAL SUPER GREENS Great for pasta, sandwiches or to add to salad dressings for extra richness and flavour. Serves: 4
60g fresh basil leaves 60g baby spinach leaves 2 cloves garlic 40g raw cashews ½ cup extra-virgin olive oil ½ tsp Synergy Natural Super Greens Himalayan salt to taste Process basil leaves, spinach, garlic and cashews in a food processor until chopped but not overworked. With the motor running, pour in the olive oil in a thin stream to emulsify to a thin spread.
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Mix in Synergy Natural Super Greens and add salt to taste. Decant into clean 250mL jar and keep refrigerated with a thin layer of olive oil over the top to stop oxidisation.
Place all ingredients in a powerful blender and process until smooth.
GREEN SMOOTHIE RECIPE / SYNERGY NATURAL SUPER GREENS
1 small carrot ½ Lebanese cucumber 1 small apricot 2 celery stalks ¼ orange ⅓ green apple ½ kiwifruit 5 frozen strawberries 300mL coconut water 1 tbsp Synergy Natural Super Greens
SUPERGREEN WONDERBALLS RECIPE / SYNERGY NATURAL SUPER GREENS
1 heaped tsp Synergy Natural Super Greens powder 3 tbsp hempseeds 3 tbsp chia seeds 100g raw cashews 50g dates 70g Inca berries or prunes 1 tbsp agave syrup or some other natural sweetener Place all ingredients in a food processor and process until combined. Roll the mixture into balls and keep in fridge or freezer.
Photography Getty Images
Dates for Supergreen Wonderballs
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SPONSOR RECIPES AMAZONIA ESPRESSO PROTEIN SMOOTHIE RECIPE / AMAZONIA Combine your morning coffee and breakfast into one delicious blend! Serves: 1
1 banana, frozen 1 shot espresso 250mL non-dairy milk of choice, coconut, almond 1 serve Amazonia Raw fermented paleo protein powder Blend all ingredients together and serve immediately.
SKINNY BERRY CACAO SMOOTHIE RECIPE / AMAZONIA Great for a light and antioxidantpacked breakfast.
mazonia knows that raw, whole nutrition supplies the best building blocks for strong, healthy bodies. This is the inspiration behind our new Raw protein, which contains bio-fermented pea and brown rice to provide over 80 per cent raw, digestible protein for optimal absorption. It also includes living enzymes to further assist with the absorption of amino acids for healthy tissues. Raw protein is certified organic, tastes delicious and is gentle on the digestive system.
1 tsp Amazonia Raw multi powder 1 tbsp chia seeds Combine ingredients in blender and serve immediately.
MINT CHOC-CHIP BLEND RECIPE / AMAZONIA
Combine ingredients in blender and serve immediately.
REGENERATING SMOOTHIE RECIPE / AMAZONIA Kids will love this creamy, zesty blend.
Add 1–2 drops of food-grade peppermint essential oil for a powerful mint flavour and to soothe the digestive system. Serves: 1
250mL almond milk ½ cup raspberries, frozen ½ cup blueberries, frozen 1 serve Amazonia Raw slim & tone protein cacao macadamia powder
1 tbsp cacao nibs
250mL almond milk 1 banana, frozen ½ avocado 1 serve Amazonia Raw green powder Handful spinach Fresh mint leaves
200 mL coconut milk 1 banana, frozen 1 teaspoon sunflower seeds 1 serve Amazonia Raw immune powder 1 tbsp Amazonia Raw vanilla protein powder (optional) Combine ingredients in blender and serve immediately.
Mint Choc-Chip Blend
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Espresso Protein Smoothie
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Stick your neck out and try something new. ®
Alpacas have long been farmed for their luxurious ﬂeece, but in South America and now Australia they are just as prized as a delicious and nutritious meat. Illawarra Prime Alpaca has been developing this important third pillar of the alpaca industry, last year shipping over 45,000kg to restaurants, pubs, clubs and caterers around Australia. Along with the primal cuts we also offer burger patties, kofta skewers, sausages, pies, smoked legs and jerky. STICKY HONEY ALPACA SHORT RIBS, CHILLI ALPACA LOIN, WATTLE SEED AND KUMERA, ILLAWARRA PLUM CHUTNEY.
Now a reliable, sustainable supply of this exciting grass-fed and paddock- grazed meat is available.
So what does it taste like? Alpaca has a very subtle ﬂavour and a soft, buttery texture. It is extremely lean and takes ﬂavours beautifully. Visit our website for information and some exciting recipes. www.primealpaca.com.au Be among the ﬁrst to introduce this exciting new meat to your menu. For enquiries or to place an order, please contact one of our Sales Managers. Harvey Gollan (0488 111 207) firstname.lastname@example.org Sharon Dawson (0410 461 343) email@example.com
RECIPES COOKING WITH CHIA
Cooking with Chia Chia seeds are high in protein, fibre and minerals but low in sodium. Specifically, chia contains significant quantities of calcium, iron, potassium, vitamin C, magnesium, folate, B vitamins, zinc, selenium and vitamin A. It also contains boron, which is needed for healthy bones, and apparently has five times more calcium than milk. A large portion of chia’s fibre is soluble fibre, which forms a gel-like substance that slows food digestion, helps decrease blood sugar levels and promotes satiety. Chia seed is also rich in unsaturated omega-3 and omega-6 unsaturated fatty acids and is in fact one of the richest plant sources of omega-3s. The seeds contain roughly 30 per cent oil including linoleic acid and linolenic acid. Chia seeds are nutritional powerpacks and with these recipes you can enjoy their healthy goodness every day.
CHIA BERRY SLICE RECIPE / ADAM GUTHRIE A great variation on this slice is to replace the 3 cups of berries with 3 cups of plant milk (soy, almond, rice etc) and a couple of tablespoons of raw cocoa powder. You then have a chia chocolate slice. Makes: 16 slices
Adam’s Chia Berry Slice
Swap cacao for berries in this recipe and you have a healthy party slice or afternoon snack.
Berry jelly 3 cups fresh or defrosted mixed berries ¾ cup chia seeds ¼ cup maple syrup
Photography Adam Guthrie
Nut base ⅕ cup raw Brazil nuts 2 tbsp chia seeds ¼ cup maple syrup ¼ cup water 1 tsp vanilla essence Line a square cake tin with greaseproof paper. To make the jelly, place berries, chia seeds and maple syrup in a blender and puree until smooth. Remove the mixture from the blender and set aside until thick, about 20 mins. To make the base, place Brazil nuts, chia seeds, maple syrup, water and vanilla in a blender. Pulse until well combined. Using a spatula, press the base mixture evenly into the prepared square cake tin. Once the berry jelly is thick, spread it over the nut base. Then place in the freezer until firm. Allow the bars to thaw at room temperature, cut into slices and serve.
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RECIPES COOKING WITH CHIA Leeʼs Chai Breakfast Pudding
CHIA BREAKFAST BOWL RECIPE / ADAM GUTHRIE This is the breakfast that I eat most mornings. I mix it up a bit by replacing the oats with an oil-free granola, which helps to give it a lovely crunch. Serves: 4
4 cups gluten-free rolled oats ¼ cup chia seeds 2 cups fresh or frozen berries 4 bananas, sliced 8 dates, pitted & roughly chopped 1 cup soy or plant milk ½ tsp ground cinnamon
RAW BERRY & CHIA JAM RECIPE / ADAM GUTHRIE The thing I love most about chia seeds is that they’re full of omega-3s and omega-6s plus they’re high in protein, which makes them an excellent, delicious food just before and after exercise, helping to fuel and repair the body. Makes: 500mL, 2 cups
3 cups fresh or frozen mixed berries (defrosted) ½ tsp vanilla essence ¼ cup water 3 tbsp maple syrup Juice 1 lemon ½ cup white chia seeds Place berries, vanilla, water, maple syrup and lemon juice in a blender and puree. Place chia seeds in a lidded glass jar and pour in the berry mixture. Screw on the lid and shake well. Shake every 2–3 mins until you have done that about 5 times. Place in the fridge and serve on toast, granola, muesli or porridge. It will keep for about a week in the fridge.
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Full of antioxidants, vitamins, essential fatty acids and an exotic blend of chai spices, this pudding will ﬁll you with joy. CHAI CHIA BREAKFAST PUDDING RECIPE / LEE HOLMES Stuck for a breakfast idea that will switch on your senses and entice a happy morning mood? This chai chia breakfast pudding will do just the trick. Full of antioxidants, vitamins, essential fatty acids and an exotic blend of chai spices, this pudding will fill you with joy. Serves: 4
¼ tsp Celtic sea salt ¼ cup hazelnuts ¾ cup raw cashews ½ tsp alcohol-free vanilla extract 6 drops stevia liquid or 2 tbsp sweetener of your choice ½ tsp ground cardamom ½ tsp ground nutmeg ½ tsp ground cinnamon ¼ cup chia seeds ½ cup chopped nuts, to serve Strawberries, to serve (optional) Almond milk, to serve Combine the salt, hazelnuts, cashews, vanilla, stevia and spices with 750mL of filtered water in a blender and whizz until smooth. Transfer to a bowl and add the chia seeds. Stir to combine well, then cover and place in the fridge overnight.
To serve, scatter with chopped nuts and strawberries, if using, and add almond milk.
CHIA COCONUT PIKELETS RECIPE / LEE HOLMES Pikelets work well for children as they are smaller than a traditional pancake and a practical and fun finger food for them. They can be used for dessert, breakfast or packed into a lunchbox for morning or afternoon tea. I’ve used chia seeds in this recipe because they are delicious, packed with omega-3 and ridiculously high in antioxidants. By including plain full-fat yoghurt on top of these pikelets, you’ll be providing sustenance as well as essential protein, calcium, vitamin C, iron, potassium and omega-3 essential fatty acids. Serves: 6
1 tbsp chia seeds 1½ cup self-raising gluten-free flour 1 cup coconut milk ½ cup filtered water 2 eggs, beaten 1 tbsp coconut nectar or sweetener of your choice 2 tbsp butter In a bowl, place chia, flour, coconut milk,
Photography Steve Brown
Place oats in a bowl, cover with water (just covered) and soak overnight in the fridge. Place chia seeds in a glass jar and cover with 5 times the amount of water. Shake the glass well and store in fridge overnight. Place all ingredients in a large bowl, stir well and serve.
Knowing where on Earth your superfoods are grown and how they are protected is so important, that’s why I choose MicrOrganics GREEN NUTRITIONALS ... they’re the best LEE HOLMES, HolisƟc NutriƟonist, Whole-Foods Chef and Author www.superchargedfood.com
Make your own Nutrient-Rich
GREEN SUPERFOODS SMOOTHIE
nd milk or Coconut water mo Al of ps cu 2 • o, or 1/2 cup berries ng Ma a, an an B 1 • eds or Flaxseeds se a hi C sp Tb 1 • Superfoods wi th Marine en re ‘G sp Tb 1 • t Minerals’ Plan ste , a few dates or Stevia to ta ey on H w ra tsp 1 • ice if desired. Blend until smooth, adding Serve in tall glasses. - enjoy! <RXGHVHUYHWKHEHVW
© MicrOrganics 2015
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MicrOrganics GREEN NUTRITIONALS MicrOrganics
These pikelets can be used for dessert, breakfast or packed into a lunchbox for morning or afternoon tea.
Photography Kate Duncan
Lee’s Chia Coconut Pikelets
water, eggs and sweetener and mix. Heat a frying pan and melt some butter in the pan. Pour in mixture and cook on medium heat until bubbles start to form. Flip over using a spatula and cook until browned. Continue until finished. Serve with coconut nectar or sweetener of your choice, berries, bananas and coconut flakes.
CHIA & RASPBERRY ICE POPS RECIPE / MEG THOMPSON The chia and coconut milk make these innocent-looking treats a legitimate nourishing snack. Feel free to substitute a favourite or seasonal fruit such as blueberries or mango. Serves: 4
Transfer into popsicle moulds and freeze for at least 4 hours or overnight.
CHOCOLATE CHIA CUSTARD RECIPE / MEG THOMPSON I prefer to add chia to dishes after cooking to prevent its precious oils from being damaged by the high temperatures. This custard can be enjoyed warm or cold. Serves: 2
1 cup coconut cream, full fat 1 tbsp raw cacao 1 tbsp maple syrup or honey 1 tsp pure vanilla extract ½ tsp ground cinnamon 1 tbsp arrowroot 2 tsp chia seeds Heat coconut cream, cacao, maple syrup/honey, vanilla and cinnamon until just starting to simmer. Remove from heat. In a small cup, add a very small amount of water to the arrowroot and
Megʼs Raspberry Ice Pops
Combine all ingredients in a bowl. Mash the raspberries into the mix using a fork to break them up slightly and release their colour a little more. Leave the mix to sit for 10 mins, stirring every now and then to mix through and break up the chia seeds.
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Photography Meg Thompson
1 cup coconut milk, full fat 1 cup frozen raspberries 2 tbsp chia seeds 1 tsp maple syrup ½ tsp pure vanilla extract
RECIPES COOKING WITH CHIA mix together to make a slurry. Whisk into the custard and you will see it thicken almost immediately. Stir in the chia seeds and serve on its own, as a side or with fruit.
Balanced in good fats and protein to keep you satisﬁed and your blood sugar regulated throughout the morning.
LAYERED BREAKFAST PARFAIT RECIPE / MEG THOMPSON This parfait is an immune-boosting pot of yum, balanced in good fat and protein to keep you satisfied and your blood sugar regulated throughout the morning. It’s also a fabulous combination of soluble and insoluble fibre to feed and nourish your digestive system. Serves: 2
Combine chia, coconut milk and vanilla and leave to sit for 10 mins, or overnight in the fridge if you prefer. Place blueberries in a small bowl with lemon zest and mash together roughly with a fork. Spoon chia seed mix into a serving dish. Add a layer of lemon blueberry on top. Arrange kiwifruit and nuts as you desire and spoon over the yoghurt. Top with pear, mandarin and raspberries if using, and enjoy!
Photography Steve Brown Photography
CHIA, COCONUT & CASHEW LOAF RECIPE / SAMANTHA GOWING This is a great gluten-free, high-protein loaf that is a wonderful accompaniment to soups, stews and slow-cooked dishes, or as a snack with cashew cheese.
½ cup chia seeds 1 cup almond milk 1 cup cashew nuts, finely chopped 1 medium onion, finely chopped ½ cup shredded coconut 1 tsp salt Pinch pepper 2 large eggs 2 tbsp sunflower seeds
Photography Meg Thompson
¼ cup chia seeds ¾–1 cup coconut milk, full fat ¼ tsp pure vanilla extract ½ cup frozen blueberries ¼ tsp lemon zest 1 kiwifruit, peeled & sliced 4 tbsp almonds or nuts, or seeds of choice ¼ cup plain yoghurt or coconut yoghurt ½ pear, mandarin & freeze-dried raspberries for serving (optional)
Megʼs Layered Breakfast Parfait
Preheat oven to 150°C. In a large bowl, add chia seeds and nut milk. Soak for 5 mins, then stir briefly again after 5 mins. Set aside. Place nuts in a food processor, blitz until they resemble breadcrumbs. Add to soaked chia. Then add onion, coconut, salt and pepper. Whisk eggs in a separate bowl. Add to nut and chia mix. Line a large loaf tin with baking paper and carefully pour mixture in. Scatter sunflower seeds over the top. Bake for 40 mins. Test with a skewer and bake longer if required. Allow to cool before serving. Store in refrigerator for up to 3 days.
CHIA & STICKY DATE MUFFINS RECIPE / SAMANTHA GOWING One thing you may not know about the Columbian superfood chia is that it belongs to the mint family and dates back to pre-Colombian Aztec times. I use it as a natural thickening agent because it swells and becomes mucilaginous or slippery when liquid is added. This makes it a great tonic to repair the mucous membranes of the intestinal wall that may be depleted due to ulceration and inflammation. It’s more than a complete protein as it contains nine amino acids. Makes 12 muffins
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Lee’s Chia Seed Omelette
1 cup water 2 kiwifruit, peeled & sliced 1 tsp maple syrup 1 tsp vanilla extract 1 lemon, juice & zest 2 kiwifruit, peeled & sliced for layering 1 tbsp chopped fresh mint 1 cup coconut yoghurt 2 tbsp macadamia nuts, crushed Extra maple syrup for drizzling Soak chia in water for 15 mins. Meanwhile, combine kiwifruit, maple syrup, vanilla, lemon juice and zest. Add chia seeds and blend until smooth in a food processor. Distribute half the mixture into serving glasses. Layer with sliced kiwifruit and mint, and add more chia mixture. Add a layer of coconut yoghurt. Continue this process so you have two layers of chia and two layers of kiwifruit to create a trifle effect. Set in fridge 4 hours or overnight. To serve, garnish with crushed macadamias and drizzle with maple syrup.
This omelette makes a sustaining breakfast or a ﬁlling light dinner.
1½ cups coconut flour 1½ tsp aluminium-free baking powder 1 cup almond meal 1½ tsp vanilla powder ½ tsp cinnamon ½ cup coconut sugar ½ cup ground cacao nibs ¼ cup black chia seeds, soaked in ½ cup almond milk for 10 mins 1½ cups Medjool dates, pitted & finely processed ½ cup melted coconut oil 1 cup almond milk 1–2 tsp melted coconut oil, for greasing Preheat oven to 170°C. Brush a 12-cup muffin tin with melted coconut oil. Combine coconut flour, baking powder, almond meal, vanilla powder, cinnamon, coconut sugar and cacao nibs in
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Photography Kate Duncan
CHIA SEED OMELETTE RECIPE / LEE HOLMES
food processor and blitz for a few seconds. Then add soaked chia seeds, dates, melted coconut oil and almond milk gradually until well combined. Spoon mixture equally into a greased muffin tray or spoon into 12 individual paper patty pans. Bake for approximately 30–40 mins or until a skewer inserted comes out clean.
KIWIFUIT CHIA TRIFLE RECIPE / SAMANTHA GOWING This trifle combines nutrient-dense kiwifruit with protein-rich chia seeds to make a nourishing, revitalising breakfast. Serves: 2
4 tbsp black chia seeds
To me, the perfect omelette is one that is evenly cooked and slides out of the pan effortlessly, firm on the outside and soft and creamy on the inside. Time is of the essence when making omelettes and there’s a trick to this dish: a few moments before the eggs are just about to set, with a spatula, fold one side over the other to enclose. If you wait until the eggs are set you could end up with a rubbery texture. Serves: 2
2 eggs 1 tsp olive oil 1 tsp chia seeds Basil Oven-roasted tomatoes Sea salt & black pepper to taste Beat eggs for 1 min, then add the chia seeds. Warm olive oil in omelette pan. Pour mixture in and swirl until thinly covered. Cook on medium heat and then fold. Remove from pan and serve with basil and tomato. Season with sea salt and freshly ground black pepper.
SPONSOR RECIPES THE PRIMAL PANTRY SALTED CARAMEL BROWNIES RECIPE / THE PRIMAL PANTRY Serves: 6
100g dark chocolate ¼ cup coconut cream ¼ cup raw cocoa powder 3 tbsp coconut oil ¼ cup arrowroot flour ¼ cup coconut flour, sifted ¼ tsp bicarb soda Pinch salt ½ cup maple syrup ¼ cup light olive oil 2 eggs whisked ¼ cup cooked & mashed pumpkin 2 tbsp almond butter 2 tbsp date paste Preheat oven to 180ºC. Place chocolate, coconut cream, cocoa powder and coconut oil in a small saucepan over low heat until melted. In a bowl, combine arrowroot flour, coconut flour, bicarb soda and salt. Add melted chocolate mixture and maple syrup, olive oil, eggs and pumpkin to dry ingredients. Mix well and stir in almond butter and date paste. Pour into greased baking tray. Bake 20 mins or until slightly moist in centre.
Salted Caramel Brownies
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he Primal Pantry is a 100 per cent Paleo Cafe & Grocer located in Teneriffe, Brisbane. We have created a place for people to experience clean eating as a community. Our staff are passionate about living a healthy lifestyle and are keen to share their knowledge and educate the wider community on health and wellbeing.
CAULIFLOWER LEMON & THYME PANCAKES WITH SMOKED SALMON & COCONUT LIME CREAM RECIPE / THE PRIMAL PANTRY Serves: 4
½ head cauliflower, cut into florets Olive oil for frying 1 onion, finely diced 1 garlic clove, finely diced Thyme 2 eggs 2 tbsp coconut flour 1 tbsp chia seeds Zest 1 lemon Coconut lime cream ½ cup coconut yoghurt 1 lime, juice & zest Pinch pepper
Handful cress, to serve Smoked salmon slices, to serve Pulse cauliflower florets in food processor until the mixture has a rice-like consistency. Warm olive oil in large frypan and sauté onion and garlic until translucent. Add cauliflower and lightly cook, then transfer into large bowl and add remaining ingredients. Allow to rest for 15 mins. Chia seeds will thicken pancake mixture. In a clean frypan, warm olive oil and cook pancakes. To make coconut lime cream, combine all ingredients and mix well. Place warm pancake on plate and top with fresh cress, smoked salmon and coconut lime cream.
SPONSOR RECIPES THE PRIMAL PANTRY Cauliflower Lemon & Thyme Pancakes with Smoked Salmon & Coconut Lime Cream
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Pumpkin: the sun vegetable To know a food is, usually, to love a food and in our Food Profile we get intimate with some of our favourite fodder. In this issue we become pally with pumpkin.
umpkin is called in China “the emperor of the garden”, but the name literally means “cooked in the sun”. As you would guess by its colour, pumpkin is an excellent way to get your vitamin A as well as fair doses of vitamin C, pantothenic acid and folate. Plain pumpkin has just over half the kilojoules of potatoes, but baking in oil or mashing with butter can greatly increase these tallies. The very colour of a pumpkin is a pointer to its rich carotenoid content. In fact, one cup of pumpkin contains more than 10,000IU (international units) of vitamin A and also has around 20mg of vitamin C. That cup of pumpkin will also will provide you with about 340mg of omega-3 fats in the form of alphalinolenic acid. So pumpkin provides a good dose of essential eye nutrients as well as being delicious. The sweet taste of pumpkin does raise some concerns about its health qualities, though. You might have heard that pumpkin is a high glycaemic index food. The glycaemic index (GI) describes a food’s ability to raise blood glucose levels relative to glucose itself. Glucose has a GI of 100 and pumpkin has a high GI of 75. People wanting to lose weight and manage blood sugar levels have been wary of pumpkin for this reason but that fear appears to be unwarranted. What the GI does not take into account is how much carbohydrate a normal serve of any given food contains. A food may contain carbohydrates that will raise blood glucose levels but a normal serve of that food may
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only contain small quantities of carbohydrates. Such is the case with pumpkin. The figure that has been developed to allow for this is known as glycaemic load (GL). So, while pumpkin has a GI of 75, a normal serving size of pumpkin is 80g, making the available carbohydrate per serve only 4g. GL is calculated as the GI multiplied by the amount of carbohydrate per serve in grams and then divided by 100. This gives a GL score for pumpkin of 3, which is very low.
Pumpkin seeds, dry roasted, are a delicious nutty snack and a good source of unsaturated fats. USING YOUR PUMPKIN Whole pumpkins may be kept stored in a cool place for months, but cut pumpkin should be refrigerated covered and used within a few days. Removing seeds, however, may help a cut piece to keep longer. There are many varieties of pumpkin. Butternuts are pear-shaped with a thin skin that can be eaten after cooking. The flesh is sweet and tender. Gramma pumpkins, also known as Trombone Gramma because they kind of look like a trombone with a long neck (if you have a good imagination), are excellent for pies and baked dishes. Queensland Blue is a very hard-skinned
yet delicious variety. In addition, there are the smaller Golden Nuggets that can often be stuffed, cooked and served whole as an individual portion. Pumpkin seeds, dry roasted, are a delicious nutty snack and a good source of unsaturated fats (called phytosterols) that are especially beneficial for balancing male hormones. Pumpkin seeds have also long been valued as a special source of the mineral zinc and the World Health Organization recommends their consumption as a good way of obtaining this nutrient. Under the pumpkin seed coat or husk is a very thin layer called the endosperm envelope, which is often pressed up very tightly against the seed coat. Zinc is especially concentrated in this endosperm envelope, so it’s best to leave the husk on when roasting your pumpkin seeds. Whole-roasted unshelled pumpkin seeds contain about 10mg of zinc per 100g. Linoleic acid (the polyunsaturated omega-6 fatty acid) and oleic acid (the same mono-unsaturated fatty acid that is plentiful in olive oil) account for about 75 per cent of the fat found in the seeds. To roast your pumpkin seeds, just scoop the pulp and seeds from inside the pumpkin and separate out the seeds. Put them in a single-layer cooking pan and roast them at a low temperature of about 75°C in the oven for 15–20 minutes. By roasting them for a relatively short time at a low temperature, you minimise damage to the healthy oils in the seeds.
WORDS / TERRY ROBSON
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SPONSOR RECIPES BROOKFARM APPLE, POLENTA & GOLDEN SYRUP PUDDING RECIPE / BROOKFARM Serves: 12
1.5L milk 260g caster sugar ⅓ cup plus 1 tbsp extra Brookfarm Lemon Myrtle Infused Macadamia Oil 225g instant fine polenta ¾ cup double cream 60g sultanas or golden raisins 200g roasted macadamia nuts, chopped 3 Granny Smith apples, peeled, cored & sliced 350g Golden Syrup plus extra to garnish Ice-cream or cream to serve (optional) Preheat oven to 160ºC. Grease a 25cm (10-inch) spring-form cake tin and line the base and sides with baking paper. Add milk to a saucepan over medium heat and add 200g of the sugar and macadamia oil. Bring to the boil, then remove from heat and stand for 15 mins. Return milk to pan and reduce heat to low. Add a pinch of salt and then stir in polenta in a steady stream and cook for about 20 mins. You will need to stir constantly to ensure the mix has a smooth consistency. Remove from heat and add cream, sultanas and macadamia nuts, stirring well to combine.
Apple, Polenta & Golden Syrup Pudding
rookfarm’s macadamia oils are among the world’s most versatile, delicious and healthy oils. The oils have won many national and international awards and the reason why is easy to understand when you taste them. Their buttery flavour is perfect for salad dressings and their high smoke point makes them the king of the barbecue or frypan.
Pour polenta mixture into prepared tin. Arrange apple slices in an overlapping pattern on top of cake and drizzle over golden syrup. Sprinkle remaining caster sugar on top and bake for 45 mins. This cake is best eaten slightly undercooked. Remove from oven and allow to cool in the tin. Drizzle over a little golden syrup, then cut into wedges and serve with cream and/or ice-cream.
AROMATIC SEAFOOD POT RECIPE / BROOKFARM Serves: 2
½ tbsp Brookfarm Premium Grade Macadamia Oil 1 tsp sesame oil 8 red shallots, finely sliced 1 clove garlic, finely chopped ½cm piece of ginger, peeled & finely chopped 2 raw Moreton Bay bugs, cut in half
lengthways (substitute mussels) 250g boneless fish fillet (mahi-mahi, blue-eye trevalla, cobia or similar) cut in 10 large bite-size pieces 4 × 10cm squid tubes, cleaned & cut into 4 lengthways 4 large green king prawns, peeled & deveined, tails intact 2 tsp tamari 2 tsp fish sauce 2 tsp sweet chilli sauce 1 fresh kaffir lime leaf, finely chopped 1 cup fish or chicken stock 4 tbsp coconut milk 6 whole basil leaves 6 coriander leaves 1 spring onion, chopped diagonally Steamed or boiled rice to serve Heat the oils in a wok over a medium heat. Add shallots, garlic, ginger and bugs and stirfry for 1 min. Add fish, lightly toss and fry for 30 secs. Add squid and prawns, and fry for a further 30 secs. Add tamari, fish sauce, sweet chilli sauce and chopped kaffir lime leaf. Toss to combine. Fry for 10 secs, coating the seafood. Add stock and increase heat to bring to a simmer. Add coconut milk and remaining ingredients. Serve immediately with steamed or boiled rice.
MACADAMIA & BASIL PESTO RECIPE / BROOKFARM Serves: 4–6
60g macadamia nuts, roasted & salted 1 cup loosely packed basil leaves 2 cloves garlic ¼ cup grated Parmesan cheese ¼–⅓ cup Brookfarm Natural Macadamia Oil 1 tbsp freshly squeezed lemon juice
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SPONSOR RECIPES BROOKFARM Aromatic Seafood Pot
Place macadamia nuts, basil, garlic and Parmesan in a blender and process until coarsely chopped, scraping sides. With motor running, add enough Brookfarm Natural Macadamia Oil to reach desired consistency. Add lemon juice to taste and mix. Serve spread on bread, tossed through rice or pasta or as garnish for fish or chicken.
LEMON MYRTLE ROAST CHICKEN RECIPE / BROOKFARM Serves: 4
4 carrots, roughly chopped 2 large onions, roughly chopped 8 small potatoes, peeled & quartered 8 large garlic cloves, 4 crushed & 4 kept whole A few drizzles of Brookfarm Lemon Myrtle Infused Macadamia Oil Sea salt & black pepper 2 tbsp dried thyme 1.5kg chicken 1 lemon Large handful fresh rosemary Large handful fresh thyme Preheat oven to 240ºC. Spread carrot, onion, potato and 4 whole garlic cloves across a roasting pan. Drizzle generously with macadamia oil and toss. Rub oil, salt, pepper and dried thyme across chicken. Prick small holes all over lemon and place lemon, fresh herbs and crushed garlic inside the chicken’s cavity. Place chicken atop vegetables. Turn oven down to 200ºC and put chicken in to roast. Roast for 1 hour and 20 mins. At 1 hour and 10 mins, check to see if chicken is cooked through.
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RECIPES ITALIAN STYLE Leeʼs Vegan Basil Pesto
Italian Style Although Italians are known throughout the world for pizza, pasta and tomato sauce, the diet of Italy once differed greatly from region to region. Before the blending of cooking practices among different regions in the second half of the 20th century, it was possible to distinguish Italian regional cooking simply by the type of cooking fat used: butter was used in the north, pork fat in the central region and olive oil in the south. Staples in the north were rice and polenta while pasta and pizza were most popular throughout the south. During the 1980s and 90s, however, pasta and pizza also became popular in the north of Italy, although pasta is more likely to be served with a white cheese sauce in the north and a tomato-based sauce in the south. Italians are also known for their use of herbs in cooking, especially oregano, basil, thyme, parsley, rosemary and sage. Cheese plays an important role in Italian cuisine as well — there are more than 400 types made in Italy, of which Parmesan and mozzarella are among the best known worldwide. Here, we share all the joys of Italy, from delicious Vegan Lasagne and Tuscan Kaleslaw to Chilli Fennel Steaks with Balsamic Relish.
Basil is packed with iron and magnesium, which improve circulation, and the essential oil eugenol, which provides anti-inflammatory effects similar to that of aspirin. This basil pesto is as good for you as it is delicious!
With the motor running, slowly drizzle in olive oil until you have the desired consistency, then add lemon juice, yeast flakes and salt. This pesto will keep in a sealed container in the fridge for up to 1 week and can be refreshed with an extra splash of extra-virgin olive oil.
Makes 1 cup
1 cup blanched almonds 2 garlic cloves, peeled 2 large handfuls basil leaves ⅓ cup cold-pressed extra-virgin olive oil 1 tbsp freshly squeezed lemon juice 2 tbsp nutritional yeast flakes Small pinch Celtic sea salt
LUSCIOUS RUBY RED AUTUMN SALAD RECIPE / SAMANTHA GOWING This is a celebration of colour and flavour! A medley of reds and marsala that will have your liver zinging in no time. The crunch of fresh beets coupled with the sweetness of figs is sure to delight! Serves: 4
Place almonds in a food processor and whizz until fine. Add garlic and pulse, then add basil and whizz again.
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Salad 4 figs, quartered 1 medium sized beetroot, peeled & very finely sliced 1 red plum, pitted, finely sliced ½ Spanish onion, finely sliced ½ cup fresh basil leaves, lightly torn ½ cup assorted fresh sprouts 1 tbsp French beetroot kraut Vinaigrette 1 orange, juice only 75mL raspberry vinegar 150mL extra virgin olive oil Freshly ground black pepper Carefully arrange figs, beet slices, plum and onion on 4 serving plates. Add torn basil leaves, sprouts and French beetroot kraut. Whisk together vinaigrette ingredients and drizzle over salads.
Photography Steve Brown
VEGAN BASIL PESTO RECIPE / LEE HOLMES
RECIPES ITALIAN STYLE VEGAN LEEK, POTATO & THYME FRITTATA RECIPE / ADAM GUTHRIE The tofu in this recipe gives it an egg-like consistency and is great served cold, at room temperature or hot. I often take it on picnics or make it for Sunday brunch. Serves: 4-6
2 leeks, green tips removed & whites sliced finely 2 garlic cloves, chopped 500g firm silken tofu ¼ cup nutritional yeast ¼ cup cornflour 1 tbsp Dijon mustard ¼ tsp ground turmeric Salt & pepper to taste 2 potatoes, sliced in thin rounds Handful fresh parsley, stalks & leaves, chopped 8 sprigs thyme, leaves stripped off stems Salt & pepper to taste Handful baby rocket Pre heat oven to 190ºC. Heat a pot and add ½ cup of water. Add leek and garlic and sauté until soft. Place tofu, yeast, cornflour, mustard and turmeric in a food processor and process until smooth and creamy. Add ¼ cup of water if needed. Add salt and pepper to taste and place in a large bowl. Add potato, parsley, thyme leaves, sautéed leek and garlic to tofu mixture and combine well. Place a sheet of baking paper in a round spring-form cake tin and pour the mixture into it. Bake for 45 mins or until thoroughly cooked through with no moisture in the middle, the top firm and golden brown. Remove from oven, top with baby rocket and place in the centre of the table, cut and serve.
Packet wholemeal fettuccine (egg-free) 1 onion, sliced 3 cloves garlic, crushed 200g smoked tofu, thinly sliced 2 large field mushrooms, sliced Handful oyster mushrooms, sliced 2 tbsp cornflour, mixed to a slurry in 4 tbsp water 1 tbsp Dijon Mustard 2½ cups soy or other plant milk Bunch parsley, stalks & leaves, chopped Large handful baby spinach Salt & pepper Bring a large pot of water to the boil. Place fettuccine in the boiling water and cook until tender, about 15 mins. Heat a frypan. Add onion and garlic and sauté for a few minutes. Add tofu and mushrooms and stir on a high heat for 5 mins. Add mustard and soy or other plant
milk and stir through. Bring to a simmer and add cornflour slurry. Mix well and stir continuously until thickened. When the sauce has thickened, add chopped parsley, whole baby spinach leaves and cooked fettuccine. Stir and serve.
ITALIAN CHILLI & FENNEL MEAT OR FISH STEAKS WITH BALSAMIC RELISH RECIPE / GEOFF JANSZ If using fish, choose white fish with a robust texture and flavour. Swordfish is perfect. Serves: 2
Balsamic relish 1 red onion, thickly sliced 1 red capsicum, sliced to same thickness as onion 3 tbsp extra-virgin olive oil (mild & mellow)
Adamʼs Mushroom, Spinach & Smoked Tofu Fettuccini
Photography Greg Twemlow
MUSHROOM, SPINACH & SMOKED TOFU FETTUCCINI RECIPE / ADAM GUTHRIE I used to make this dish with full-fat cream and smoked salmon. I craved it when I went vegetarian but then I discovered smoked tofu. It adds a delicious smoky flavour similar to that of smoked salmon. By using soy or other plant milk thickened with a little cornflour I have been able to replicate the flavour and consistency without the fish and cream.
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RECIPES ITALIAN STYLE
Salt 1 clove garlic, crushed with ½ tsp salt 2 tbsp chopped parsley Black pepper Extra salt to taste 2 tbsp balsamic vinegar Salt to taste Steak ¼ tsp fennel seeds Pinch chilli flakes Pinch salt Extra-virgin olive oil 2 pieces good-quality steak (flattened using a mallet or ask butcher to do this) Rocket leaves to serve
Press fennel, chilli and salt onto one side of the steak to adhere. In a smoking hot frypan, splash in oil and sear steak, spice side down. Turn once, cooking to your taste. Serve with Balsamic Relish and rocket leaves.
Preheat oven to 200°C. For the relish, toss onion and capsicum in a little oil in an oven-proof dish. Season with a little salt and roast for 20–30 mins, tossing once or twice. Remove immediately and fold through garlic, parsley, black pepper, salt, balsamic vinegar and a little more oil. Leave to infuse while cooking the steak. To cook the steak, heat frypan.
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ITALIAN-STYLE SPATCHCOCK RECIPE / GEOFF JANSZ Get this wrong and you’ll wake up with the proverbial horse’s head in your bed — don’t mess with anything Italian! This, however, is worth the risk. Lots of ingredients but oh so easy to prepare.
2 whole spatchcocks 4 tbsp extra-virgin olive oil 1 tbsp red-wine vinegar 1 tbsp parsley, chopped Marinade 1 green capsicum, cut into cubes
Geoffʼs ItalianStyle Spatchcock
1 red capsicum, cut into cubes 1 medium red onion, diced ½ cup black Kalamata olives 2 tbsp olive juice (brine from the olives jar) 250mL white wine 2 tbsp baby capers 4 tbsp caper juice (brine from the capers jar) 2 anchovies, chopped 2 tsp dried oregano 1 tsp dried rosemary 2 cloves garlic, crushed 1 tsp chilli flakes 1 tsp cracked pepper Preheat oven to 200°C. Cut the birds in half and trim off any fatty or untidy bits. In a large bowl, combine the remaining ingredients together to create a marinade. In a deep heavy-based oven-proof dish, place the spatchcock, skin side up, and pour in the marinade. Top up with water so the birds are just covered.
Photography Samantha Gowing
Impressive and easy to cook, simply get all your ingredients ready.
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RECIPES ITALIAN STYLE Place the dish on a cooktop on high heat and bring the liquid to a simmering point. Then place in oven for 35 mins; baste the birds with their own juices after 20 mins. When the 35 mins is up, take them out of the oven, place a lid on the dish and let them finish cooking through in their own heat for a further 10–15 mins. Mix oil and vinegar together. Serve the liquids and solids cooked with the bird and finally anoint with the oil and vinegar and parsley to taste.
ITALIAN KETCHUP RECIPE / GEOFF JANSZ Only in Australia! Italian cooking and American ketchup may seem mutually exclusive, but we Aussies have found a way to offend both cultures — until, of course, you taste it! Serves: 4
4 tbsp extra virgin olive oil 5 cloves garlic, crushed Leeʼs Strawberry Granita
½ large onion, diced Pinch chilli flakes 2 tsp salt Handful fresh basil leaves, roughly chopped 5 tins crushed tomatoes 200g sugar or natural sweetener* 1 tsp black pepper Pinch dried oregano
STRAWBERRY GRANITA RECIPE / LEE HOLMES
In a medium saucepan, gently fry in oil the garlic, onion chilli flakes and salt till soft, about 3 mins. Stir through basil for 1 min. Add tomatoes and sugar and bring to boil on medium heat. Add pepper and oregano, cover and let simmer for 30 mins. Take lid off and cook till oil separates and mixture is of sauce consistency, about 13 mins.
3 punnets frozen strawberries, hulled 1 tbsp rice-malt syrup, or sweetener of your choice 2 tbsp additive-free coconut milk Unsweetened coconut flakes, to serve
* If you decide to use a substitute sweetener like stevia, you will need to experiment with quantities to find what works best.
Ready for a transcendental experience? As your granita starts to melt, it becomes slushy and the texture, coupled with the flavour of the berries, is out of this world. Serves: 2
Place frozen strawberries in a blender with rice-malt syrup or sweetener. Blend until smooth, then transfer to a freezer-proof dish and place in the freezer until the top layer starts to freeze. Remove from freezer, return to the blender and blend again to icy flakes. Divide coconut milk between two glasses, add granita, top with coconut flakes and serve.
TUSCAN KALESLAW RECIPES / LEE HOLMES All hail the mighty, illustrious kale — can it do any wrong? Whether you’re already in a love affair with this powerful healing ingredient or you’re just in the courting stages, this crunchy kaleslaw just might take your relationship to the next level. Serves: 3
Dressing ¾ cup raw cashews ¼ cup sesame seeds 1 tbsp freshly squeezed lemon juice 2½ tbsp apple cider vinegar ¼ tsp Celtic sea salt 2 tbsp sugar-free mustard Place all dressing ingredients in a food processor with a generous splash of filtered water and blend until smooth. Place slaw ingredients in a bowl, stir through the dressing and serve.
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Photography Steve Brown
3 cups thinly sliced Tuscan kale ½ cabbage, thinly sliced 1 red capsicum, seeds & membrane removed, thinly sliced 1 small carrot, grated Parsley or micro herbs, to serve (optional)
RECIPES ITALIAN STYLE Lee始s Tuscan Kaleslaw
Photography Steve Brown Photography Steve Brown Photography
A quick, delicious and healthy lunch you can share.
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RECIPES ITALIAN STYLE
Sam始s Tomato Salad with Sprouts, Lentils & Olives
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Photography Samantha Gowing
The sprouts help alkalise the blood and cleanse the liver, while the healing properties of olives and their oil help improve hair, skin and nails and boost cardiovascular health.
RECIPES ITALIAN STYLE ITALIAN SALAD OF TOMATOES, SPROUTS, LENTILS & OLIVES WITH HERBED CHEESE RECIPE / SAMANTHA GOWING This is my farmers’ market celebration salad, which can be heated up for winter by roasting the tomatoes and warming the olives. The sprouts help to alkalise the blood and cleanse the liver, while the healing properties of olives and their oil help improve hair, skin and nails and boost cardiovascular health. Serves: 2–3
Photography Samantha Gowing
½ cup Puy lentils ½ cup red lentils 5 cups water 2 tbsp olive oil, more for drizzling ¾ cup macadamia nuts, crushed in a mortar & pestle 2 cloves organic garlic, peeled & roughly chopped ½ cup olives 1 cup assorted tomatoes (cherry, Roma, truss), roughly chopped ½ cup assorted sprouts ½ cup mixed lettuce leaves Edible flowers for garnish 6 tsp herbed curd cheese Salt & cracked black pepper Pick over the lentils and discard any stones that might still be present. Place lentils a large pot and add water. Bing to the boil, reduce heat and simmer for 25 mins. Drain, refresh and set aside. Meanwhile, heat olive oil and saute macadamias and garlic for about 5 mins over a low–medium heat. Add olives to nut and garlic mix and heat gently without burning. Keep warm. In a large mixing bowl, combine the cooked lentils with a small amount of the vinaigrette dressing (below). Add tomatoes and fold through, then add the nuts, garlic and olives. On a serving platter, arrange the lettuce leaves and lentil salad. Drizzle with additional dressing as desired, garnish with olive oil and flowers, and season to taste. Spoon herbed curd cheese onto the platter, or plate the salad individually and serve curd on the side. Season with salt and pepper and serve.
Simple balsamic vinaigrette dressing 3 tbsp aged balsamic vinegar 1 tsp Dijon mustard 1 garlic clove, peeled & crushed ¾ cup extra-virgin olive oil Salt & freshly ground pepper, to taste Use a blender to mix the ingredients. It will produce a thicker vinaigrette. One serving will equal 2–3 tbsp of dressing. One cup should easily be enough for 6–8 servings of mixed green salad. Refrigerate and store in a covered container. Whisk well before serving.
RAW ITALIAN CRACKERS RECIPE / SAMANTHA GOWING These living treats are the bomb if you’re trying to avoid flour, gluten and other processed nasties. Makes: 16–24
2 cups pepitas 2 tbsp chia seeds 1 cup raw kale leaves, finely minced ½ cup semi-dried tomatoes 2 cups ripe Roma tomatoes, roughly chopped ½ cup fresh coriander ½ cup fresh basil 2 tbsp tamari 2 tbsp olive oil Mineral salt to taste
Water to bind, as required Place pepitas and chia seeds into a blender. Blitz a few seconds until just breaking up. Add kale, semi-dried tomatoes, Roma tomatoes and herbs, and blitz until a rough pesto is formed. Transfer to a large mixing bowl. Add tamari, olive oil and mineral salt. Add water if you feel this mix is too dry; it should resemble a semi-smooth pesto. If using an oven, spread onto a baking sheet lined with baking paper and level out with a spatula. Score with a knife into squares or triangles. Bake at 45ºC for 8–12 hours, depending on how thick your mix is and how crisp you would like your crackers. Flip over midway through baking. If using a dehydrator, spread the mix onto a ParaFlexx non-stick sheet on the dehydrator tray and dehydrate at 45ºC for at least 12 hours. Remove from non-stick sheet. Flip upside down and transfer to a mesh dehydrator tray and dehydrate a further 12–24 hours, depending on how crisp you would like your crackers. Store in an airtight container for up to 10 days. Note: I use an Excalibur dehydrator, so my trays are square. This recipe also suits round dehydrator trays. These crackers are meant to be thinner than most and more elegant.
Sam’s Raw Italian Crackers
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The lasagne you have when you don’t want to cook!
Adamʼs Raw Vegan Lasagna
RAW VEGAN LASAGNE RECIPE / ADAM GUTHRIE I love eating raw. In fact, 60 per cent of my diet is raw. Why? Because foods heated above 40–49°C lose most of their nutritional value. This is due to the heat destroying the natural enzymes in the food. This raw vegan lasagne is delicious and full of nutrition! The cashew cheese, parsley sauce and tomato sauce all make delicious dips, too. Serves: 4
Cashew cheese 1 cup raw cashews, soaked overnight & drained 1 tbsp nutritional yeast Juice ½ lemon 3 tbsp water ½ tsp salt
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Parsley sauce ½ cup raw pine nuts 2 large bunches parsley, stalks & leaves, chopped ½ cup water ¼ tsp salt Tomato sauce 1 fresh tomato ¼ small red onion 1 cup sundried tomatoes 1 tbsp lemon juice 1 tbsp agave or other natural sweetener 1 tsp salt 2 large zucchini, peeled into fine strips with vegetable peeler 2 tomatoes, sliced Cracked pepper Extra chopped parsley & agave syrup, for garnish
To make cheese, place all cashew cheese ingredients in a blender and blend to a smooth texture. To make the parsley sauce, place all parsley sauce ingredients in a blender and blend until smooth. To make the tomato sauce, place all tomato sauce ingredients in a blender and blend to a smooth paste. To assemble, place 2 tbsp cashew cheese on each plate. Top with tomato sauce. Add parsley sauce. Lay over strips of zucchini. Add 2 or 3 tomato slices. Repeat the layers of cashew cheese, tomato sauce and parsley sauce. Finish with zucchini and tomato. Serve topped with cracked pepper, chopped parsley and agave.
Photography Greg Twemlow
RECIPES ITALIAN STYLE
01/05/15 - 31/9/15.
SPONSOR RECIPES NAQ NUTRITION AROMATIC RED LENTIL & SWEET POTATO SOUP RECIPE / AUSTRALIAN NUTRITION FOUNDATION Red lentils are a good source of fibre and vegetarian protein. They cook quickly and don’t need soaking like some other legumes. Add them to bolognaise sauce, curries and casseroles. Using saltreduced stock is a great way to cut down on the amount of sodium in this recipe. You may like to add chilli to increase the heat, or add other complementary flavours, like crushed ginger. Serves: 4–6
1 tbsp olive oil 1 onion, finely chopped 2 cloves garlic, crushed 2 tsp Madras curry powder 1½ cups dried red lentils 2 large sweet potatoes, peeled & chopped into small cubes 1L salt-reduced vegetable stock, gluten-free option if desired 2 cups water Coriander, finely chopped (optional) Heat oil in a large heavy-based saucepan over a medium heat. Add onion and garlic, cooking Tuna Puttanesca
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AQ Nutrition is a leading nutrition organisation promoting healthy eating and lifestyles for all Australians. Our team of dietitians and nutritionists are passionate about good food and encouraging back-to-basics cooking using wholefoods.
for 2–3 mins or until soft. Stir in curry powder and cook, stirring, for 30 secs or until fragrant. Add lentils, sweet potato, stock and water and stir through until everything is well combined. Bring to the boil. Reduce heat to medium–low and cook partially covered for 20 mins or until lentils and sweet potatoes are tender. Serve with a sprinkle of coriander.
TUNA PUTTANESCA RECIPE / AUSTRALIAN NUTRITION FOUNDATION To boost the vegetables in this meal, serve with a side salad or add extra vegies such as baby spinach and sliced mushrooms to the tuna sauce while simmering. Serves: 4–6
425g can tuna in chilli oil 2 cloves garlic, crushed
¼ tsp chilli flakes, dried 500g tomato pasta sauce ½ cup pitted black olives 2 tbsp capers, drained 500g spaghetti pasta, gluten-free if desired ¼ cup basil leaves, chopped Drain tuna over a bowl. Reserve 3 tablespoons of the oil and flake the tuna with a fork. Heat reserved oil in a frying pan, cook garlic and chilli flakes, stirring, until fragrant. Add flaked tuna, tomato pasta sauce, olives and capers, and simmer until thickened slightly. Meanwhile, cook the pasta in a large pan of boiling water until just tender. Drain pasta, return to pan. Combine pasta and tuna mixture. Sprinkle with chopped basil.
Aromatic Red Lentil & Sweet Potato Soup
SPONSOR RECIPES GOODNESS SUPERFOODS PORRIDGE WITH PEANUT BUTTER, PEPITAS & BERRIES RECIPE / LYNDI POLIVNICK @NUDE_NUTRITIONIST Serves: 1
1 serve Goodness Superfoods Traditional Barley + Oats Porridge 1 tsp peanut butter or ABC spread Handful fresh or frozen berries Handful pepitas Cook Goodness Superfoods Traditional Barley + Oats Porridge according to cooking instructions on packet. Once cooked, top with the peanut butter or ABC spread and serve with fresh or frozen berries and pepitas.
MEDITERRANEAN FREEKEH SALAD WITH YOGHURT TAHINI LEMON DRESSING RECIPE / JO ROSS @HEALTHYEATING_JO Serves: 2–4
1 cup Goodness Superfoods Roasted Cracked Wholegrain Freekeh, cooked 1 vegetable or chicken stock cube 100g cherry tomatoes, halved 1 cucumber, diced ½ red capsicum, diced ¼ red onion, finely sliced ½ cup Kalamata olives, pitted & sliced 25g low-fat fetta, crumbled ½ bunch parsley, finely chopped Dressing 1 tsp lemon juice 1 tsp balsamic vinegar 1 tbsp avocado oil ¼ tsp granulated stevia
Porridge with Peanut Butter, Pepitas & Berries
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oodness Superfoods products are low GI and excellent sources of fibre as they contain the GMO-free supergrain, BARLEYmax™. Great tasting, supernutritious foods that are specially formulated to deliver maximum health benefits!
Cook Goodness Superfoods Roasted Cracked Wholegrain Freekeh according to instructions on packet. Make stock and add to freekeh. Place salad ingredients in a bowl and mix well. Place dressing ingredients in a container and shake, then drizzle over salad.
VEGETARIAN LASAGNE RECIPE / JO ROSS @HEALTHYEATING_JO Serves: 4
1 tsp coconut oil 1 onion, diced 3 tsp garlic, crushed 1 carrot, grated 1 tsp cinnamon 1 tsp paprika Chilli flakes if desired 2 tbsp tomato paste 410g can tomato purée 1 tsp granulated stevia Small handful fresh basil leaves or ½ tsp dried basil ½ tsp dried oregano Salt & pepper, to taste ¼ cup water 1 large eggplant, sliced thinly lengthwise 1 large zucchini, sliced thinly lengthwise 1 cup mushrooms, sliced 2 Goodness Superfoods Barley Wraps Cheese sauce ¼ cup cottage cheese ¼ cup water
Preheat oven to 180ºC. Place coconut oil in a non-stick pan and sauté onion for a few minutes until softened. Add garlic, carrot, cinnamon, paprika, chilli flakes, tomato paste, tomato purée, granulated stevia, basil, oregano, salt and pepper and water, stirring occasionally for 15 mins until thickened. Mix cottage cheese with water. In a 20cm square glass baking dish, layer one-third of the sauce, then half of the sliced eggplant, zucchini and mushrooms. Top with one wrap, then tomato sauce, half of the cheese sauce, vegetables and the second wrap. Finish by topping with remaining tomato sauce and then cheese sauce. Cover and bake for 40 mins. Cool for 5 mins then serve.
VERY BERRY BREAKFAST PARFAIT RECIPE / CAROLE DEMARIA Serves: 1
½ cup frozen mixed berries 1 tbsp honey or rice-malt syrup 1 tbsp water ½ cup mixed-berry or plain yoghurt ⅓ cup Goodness Superfoods Heart cereal Handful fresh berries, for garnish In a small saucepan, combine frozen berries, honey and water. Stir over low heat for approx. 5 mins until honey dissolves and berries soften. Remove from heat and allow to cool. Spoon yoghurt into a glass or serving bowl. Top with three-quarters of the mixed berries, then muesli. Put remaining mixed berries on top and garnish with fresh berries.
Photography Getty Images
Very Berry Breakfast Parfait
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SPONSOR RECIPES ILLAWARRA ALPACA OSSO BUCCO MILANESE RECIPE / ILLAWARRA PRIME ALPACA Serves: 4
1.75kg (about 8) Illawarra Prime Alpaca Neck End Rosettes 3 heaped tbsp flour Pinch salt flakes Pink ground pepper 1 tbsp extra virgin olive oil Braise 2 tbsp butter 1 brown onion, finely chopped ¼ bunch celery, finely chopped 3 cloves garlic, sliced 6 anchovies, chopped 2 bay leaves 1 pinch saffron threads 200mL Chardonnay 200mL chicken stock Gremolata 1 lemon, finely zested 1 small clove garlic, crushed ½ bunch flat leaf parsley, finely chopped Green salad Ciabatta or similar bread Preheat oven to 160ºC (150ºC fan-forced). To sear the meat, start by dusting the Prime Alpaca Neck End Rosettes in flour, salt and pepper. Heat a heavybased oven proof pot to medium high,
Prime Alpaca cuts
he alpaca has been “the sheep of the Andes” for more than 6000 years but is a relatively new species to Australia. Illawarra Prime Alpaca is the first Australian breeder to recognise the advantages of the animal’s fine fleece and the nutritional value of its high-quality lean meat.
add some oil and sear the meat in batches until it is well caramelised. Set aside. To make the braise, use the same pot, keeping any oil in the bottom. Reduce heat to medium and add butter, onions and celery, garlic and anchovies. Cook for 5 to 10 mins, until vegetables are lightly caramelised and translucent. Add any leftover dusting flour, Bay leaves and saffron threads, plus white wine and chicken stock to deglaze, scraping up any caramelised bits off the bottom. Bring to the boil and cook for a few mins to let the alcohol evaporate, then add the meat (plus any juices which have run out) back to the pot and cover with a piece of baking paper and a tight fitting lid. Place in the oven and cook for 3 hours, or until tender. To make the gremolata, mix together lemon zest, crushed garlic and finely chopped parsley. To serve, very gently remove the alpaca, being careful not to break up the meat, and place in a deep pasta plate/bowl. Check sauce for seasoning (remembering that it will be salty from the anchovies) and pour over the meat.
Top with gremolata and serve with a green salad and bread on the side.
PERUVIAN-STYLE ALPACA STEW RECIPE / ILLAWARRA PRIME ALPACA Serves: 4
2kg alpaca shoulder, cut into 5cm chunks 500g Désirée potatoes, peeled & sliced Sauce 2 large brown onions, cut into 6 pieces 3 garlic cloves, thinly sliced 4 bunches coriander, leaves 2 bunches parsley, leaves ¼ bunch marjoram, leaves 4 limes 2 lemons 2 beer (lager) 500mL beef stock 200mL olive oil In a hot pan, add the olive oil. When the oil is hot enough, add the onions and cook until they turn transparent. Add the garlic and reduce the heat. Pick the coriander, parsley and marjoram and blend with the lime and lemon juice, add the mix to the pot and stir until all the ingredients are combined. Add the beer and reduce on a low heat. In a separate pan, sear the chunks of Alpaca shoulder to keep the juices inside the meat. Immerse the pieces of alpaca shoulder in the pot with the sauce. Add the beef stock, just enough to cover it, and start the cooking process on a medium heat, always checking that it’s not getting dry. After 2 hours, rotate the meat and add the potatoes. When the potatoes are ready, that will let you know the meat is ready to be served.
SPONSOR RECIPES ILLAWARRA ALPACA PRIME ALPACA PIE RECIPE / ILLAWARRA PRIME ALPACA The slower the filling is cooked, the better, as this develops and concentrates the flavour of the pie. The consistency of the filling is vital: if it’s too thin, the sauce will spill out when cut open; but too thick and the filling will be claggy. It’s also a good idea to fill the pies with cooled filling to prevent the pastry from becoming soggy. Serves: 6
400g alpaca shoulder, cut into 2cm cubes 100g onion, diced 200mL red wine 1L beef stock 3 small cloves garlic, crushed 50g tomato paste 60g shimeji mushrooms, thinly sliced Pinch of salt & pepper, to taste 1 tsp cornflour 3 sheets shortcrust pastry, for the base 2 sheets puff pastry, for the lid
Photography Getty Images
Egg wash 1 egg 2 tsp milk Preheat oven to 180ºC. Sauté the alpaca and remove to a heavy duty braising pot, then sauté the onion and add to alpaca. Deglaze the pan with red wine, add stock, garlic, tomato paste and remaining red wine. Place in oven and braise till just tender. Remove from the oven, remove lid and boil on the top of the stove to reduce to a rich sauce. Add the shimeji mushrooms and bring back to boil. Add salt and pepper to taste and thicken with cornflour, then cool. Line pie moulds with shortcrust pastry and lightly dock the base. Make egg wash by mixing egg and milk together. Generously fill the pastry cases, egg wash the edges of the cases and cover with a puff-pastry lid. Decorate as desired, then egg wash the lid and cook in oven at 180ºC until golden brown.
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FOOD NEWS THE FACTS ON FODDER
Food News COMPILED BY / TERRY ROBSON
Onion rings true In a new study, three groups of rats with diabetes were given the antidiabetic drug metformin plus varying doses of onion extract (200mg, 400mg, and 600mg). Researchers also gave metformin plus the same doses of onion to three groups of non-diabetic mice as a comparison. In the diabetic mice, compared to the start of the study, those given 400mg and 600mg of onion extract showed 35 per cent and 50 per cent reductions in fasting blood sugar. In the diabetic rats, total cholesterol was also lowered. In the non-diabetic rats, there was an increase in weight on the onion extract but not in the diabetic rats. The researchers think this latter phenomenon was because onion increases metabolic rates, therefore increasing appetite and food
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consumption. The researchers are unsure what causes the blood sugarlowering effect but it’s sweet news for anyone who fancies a little onion in their fry-up. Source: Journal of Consumer Research
Maple syrup & antibiotics Antibiotic resistance is one of the most significant challenges facing the medical community. Maple syrup is made by extracting sap from the maple tree and boiling it down to remove water. In a new study, maple syrup extract was tested against strains of bacteria including E. coli and Proteus mirabilis, which is commonly involved in urinary-tract infections. The extract was mildly effective in killing bacteria but it was particularly effective when combined with antibiotics. The results when the maple syrup extract and antibiotics were combined were greater than the sum of the effects of each separately. Additionally, maple syrup allowed antibiotics to be effective against bacteria that had aggregated into “biofilms”, which are difficult to treat and often occur in cathetertreated urinary-tract infections. The researchers say that maple syrup extracts may one day be included in antibiotic capsules. Source: Applied and Environmental Microbiology
strongly associated with negative lifestyle habits like low levels of exercise, smoking and consumption of processed meats. The researchers made the point that the overall health effects of foods are difficult to ascertain by looking at their components — such as cholesterol in the case of eggs — and instead research needs to look at the health effects of whole foods and diets. That’s the real key to understanding food: to consider the “whole” rather than the disparate parts. Source: American Journal of Clinical Nutrition
The whole truth about food In a new study, 2332 Finnish men aged between 42 and 60 were assessed for their dietary consumption and then followed for an average of 19.3 years. Analysis of the data showed that men who had four eggs a week were 37 per cent less likely to develop diabetes than men who had only one egg per week. However, eating more than four eggs a week did not offer any extra benefit. In Finland, egg consumption isn’t
FOOD FACT True berries are simple fruits stemming from one ﬂower with one ovary and typically have several seeds. Tomatoes fall into this group, as do pomegranates, kiwi fruit and even bananas.
Photography Getty Images
Chilli weight loss The benefits of chilli peppers in weight loss come down to a chemical called capsaicin. In your body white fat cells store energy while brown fat cells act as machinery to burn fat, meaning that brown fat cells have a “thermogenic” action. By feeding a high-fat diet and capsaicin to mice, researchers were able to discover that capsaicin activates a receptor on white and brown fat cells called TRPV-1 (transient receptor potential vanilloid 1). When capsaicin represented 0.01 per cent of the total diet, by its action on TRPV-1 it was able to stimulate thermogenesis and prevent weight gain even in the presence of a high-fat diet. It’s always better to use your food as your medicine. While you might not be able to eat enough chilli to get the effects found in this study, you can eat some — and that will do something. Large enterprises start with small steps. Source: American Institute of Physics
A time to notice your
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SPONSOR RECIPES CHRIS’ DIPS SPICY CHICKEN & GREEN SLAW SOFT TORTILLAS RECIPE / CHRIS’ DIPS Serves: 6
Green slaw ½ small Savoy cabbage, finely shredded 4 celery stalks, finely chopped 1 Lebanese cucumber, halved lengthways, deseeded & thinly sliced ⅓ cup olive oil Juice 2 lemons 1 tbsp white sugar 1 garlic clove, finely chopped Pinch salt & pepper Spicy chicken 3 chicken skinless breasts, cut into bitesize pieces 1 packet taco seasoning 2 tbsp olive oil ¼ cup coriander, finely chopped 12 soft corn tortillas 190g tub Chris’ Down 2 Earth Mexican Style Bean & Corn Salsa 1 tub light sour cream Combine cabbage, celery and cucumber in a large bowl. Whisk oil, lemon juice, sugar, garlic, salt and pepper together in a bowl until well combined. Spoon dressing over salad and toss to coat. Heat a large non-stick frypan over a medium–high heat, adding olive oil. Add chicken to the frypan and cook until lightly browned. Coat the chicken with the taco seasoning and continue to fry until the chicken is cooked through. Remove chicken from heat and garnish with the fresh coriander. Warm soft tortillas according to package directions.
earching for a healthy snack that’s full of flavour? The new Down 2 Earth range from Chris’ Dips features wholefoods, premium spices and superfood ingredients, providing a healthy alternative for snacking on the go.
Spoon a generous amount of chicken in the centre of each tortilla. Top each with the green slaw. Decant the Chris’ Down 2 Earth Mexican Style Bean and Corn Salsa and sour cream into small bowls and serve alongside the tortillas.
GRILLED CHERMOULA CHICKEN SKEWERS RECIPE / CHRIS’ DIPS Serves: 4
½ brown onion, roughly chopped ¼ cup parsley, roughly chopped ¼ cup coriander, roughly chopped 2 cloves garlic, roughly chopped 2 tbsp olive oil 2 tbsp fresh lemon juice 1 tbsp paprika 2 tsp ground cumin 2 tsp ground coriander ¼ tsp chilli flakes ¼ tsp turmeric ¼ tsp salt 6 chicken thighs, boneless & skinless, cut into bite-size pieces 1 lemon, to serve 190g tub Chris’ Down 2 Earth Sweet Potato & Harissa Hommus Dip
together into a thick paste. Add lemon juice, paprika, cumin, coriander, chilli flakes, turmeric and salt. Pulse 2–3 times to combine. Transfer chicken to a zip-lock bag and add in chermoula. Toss to coat the chicken evenly with the marinade, then transfer to the refrigerator to marinate for at least 1 hour (overnight if you’re preparing in advance). Soak skewers in water first to prevent burning. Once the chicken is nicely marinated, thread pieces onto skewers. Preheat a lightly oiled grill to medium–high. Cut lemon in halves and lightly grill. Put aside to serve with the finished skewers. Arrange skewers on the hot grill and cook, turning occasionally, for 10–15 mins or until chicken is cooked through and golden brown on the outside. While chicken is grilling, decant the Chris’ Down 2 Earth Sweet Potato and Harissa Hommus Dip into a bowl. Serve as a dipping sauce along with the gilled lemon slices.
GARDEN FRESH VEGETABLE CRUDITÉS RECIPE / CHRIS’ DIPS Serves: 4
To make chermoula, combine onion, parsley, coriander and garlic in a food processor. Process until everything is finely chopped, then slowly drizzle in the oil until the mixture comes
Selection of vegetables, such as carrot, celery, spring onions, cucumber, cherry tomatoes & radishes 190g tub Chris’ Down 2 Earth Spiced Roasted Carrot & Turmeric Dip Rinse vegetables well, trim stems, remove any damaged sections, peel (if necessary) and cut into easy-to-eat sticks or rounds. Arrange vegetables on a platter or serving tray. Decant Chris’ Down 2 Earth Spiced Carrot and Turmeric Dip into a serving bowl and place alongside the vegetables.
Spicy Chicken & Green Slaw Soft Tortillas
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SPONSOR RECIPES CHRIS’ DIPS
Honey Soy Sesame Drumsticks
HONEY SOY SESAME DRUMSTICKS WITH PLUM & GINGER MARINATED CHICKEN WINGS RECIPE / CHRIS’ DIPS Serves: 10–12
Honey soy sesame drumsticks ¼ cup hoisin sauce ¼ cup honey 2 tbsp soy sauce 2 garlic cloves, finely chopped 1 tbsp fresh ginger, finely chopped 12 chicken drumsticks 2 tsp sesame seeds, toasted 190g tub Chris’ Down 2 Earth Japanese Style Eggplant & Miso Dip Plum & ginger marinated chicken wings 1 cup plum sauce 2 tsp soy sauce 12 chicken wings 1 tbsp fresh ginger, coarsely grated
Grilled Chermoula Chicken Skewers
Preheat oven to 180ºC. In a large bowl, mix together hoisin sauce, honey, soy sauce, garlic and ginger. Using a sharp knife, score chicken all over. Add chicken to marinade and toss to coat. Cover and refrigerate for at least 1 hour but preferably overnight if preparing in advance. Once nicely marinated, line a large baking tray with non-stick baking paper and place drumsticks on the tray. Place baking tray in oven and bake chicken for 1 hour, or until it is cooked through, turning the drumsticks at the halfway point. To make plum and ginger marinated chicken wings, preheat oven to 230°C. Line a large baking tray with nonstick baking paper. Combine plum and soy sauces in a large glass or ceramic bowl. Add chicken and turn to coat. Arrange chicken, in a single layer, on the prepared tray. Sprinkle with ginger. Bake on the top shelf of preheated oven for 20–25 mins or until golden brown and cooked through. Transfer both cooked chicken dishes to large serving plates. Sprinkle sesame seeds over drumsticks and serve with a bowl of Chris’ Down 2 Earth Japanese Style Eggplant and Miso Dip.
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SPONSOR RECIPES POWER SUPER FOODS SUPER BERRY BANANA BONANZA SMOOTHIE RECIPE / PHOEBE CONWAY @PHEEBSFOODS Serves: 1
1–2 cups almond milk 1 frozen banana 1 cup frozen mixed berries, frozen ¼ cup natural, soy or coconut yoghurt 1 tbsp peanut butter 1 tsp Power Super Foods chia seeds 1–2 tsp Power Super Foods açaí powder 1 tsp Power Super Foods maca powder 1 tsp Power Super Foods cacao powder 1 tbsp Power Super Foods coconut sugar
Chocolate Chia Muffins
aw certified organic cacao differs from everyday cocoa as it’s processed at a low temperature for maximum nutrient preservation. Our cacao suppliers are from small, multi-crop sustainable farms and fairly traded, making them a better choice for local farmers, the planet and your health.
Toppings Handful Power Super Foods chia seeds, cacao nibs or goji berries Handful granola, fresh fruit, nuts & seeds Place all smoothie ingredients in a blender, starting with one cup of almond milk and adding more if you want it thinner. Sprinkle with your favourite toppings.
BERRY PORRIDGE RECIPE / DIANA ROBSON Serves: 2
150g rinsed quinoa or oatmeal if desired 250mL coconut milk, or any other milk 1 tsp natural vanilla extract 3 tbsp almonds, chopped 1 tbsp pumpkin seeds ½ tsp ground cinnamon 3 tbsp Power Super Foods goldenberries 1½ tbsp Power Super Foods goji berries Handful coconut flakes 1 pinch Peruvian Pink Salt Power Super Foods coconut sugar Honey, plus extra milk to serve (optional) Cook quinoa in saucepan with coconut milk and vanilla. Bring to simmer over medium heat. Reduce heat, cover and simmer for 15 mins or until quinoa is light and fluffy and liquid absorbed. Fluff with fork and allow to cool slightly. Stir in almonds and pumpkin seeds. Spoon into bowls and scatter with goldenberries, goji berries and coconut flakes. Drizzle with honey and extra milk if desired.
SUNBUTTER HEMP PROTEIN CUPS RECIPE / TENINA HOLDER @ THERMOMIXTRES Serves: 12
200g sunflower seeds 80g coconut oil 60g Power Super Foods coconut sugar 1 tsp lucuma powder (optional) 20g Power Super Foods coconut sugar 1 heaped tbsp hemp protein powder Pinch Peruvian pink salt 2 tsp vanilla bean paste Chocolate chips, as needed
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SPONSOR RECIPES POWER SUPER FOODS Phoebe’s Super Berry Banana Bonanza Smoothie
Place silicone cup-cake liners in 12hole muffin tin and set aside. Place sunflower seeds on a lined baking tray and into a cold oven and set to 200°C for 10 mins. Remove and cool slightly. Set aside about 2 tbsp of toasted seeds. Place all ingredients except chocolate chips in a food processor and blend for 3 mins. Stop and scrape down sides of bowl and lid as needed. Divide mixture between 12 muffin holes and keep tapping the tin very firmly on the bench until the mixture levels off and becomes glossy. Decorate with reserved sunflower seeds and chocolate chips. Place in freezer for at least 30 mins until completely solid. Store in an airtight container in the freezer.
CHOCOLATE CHIA MUFFINS RECIPE / DEB POZINGIS, ENERGIZE ME Serves: 8–9
10–15 dates, chopped finely ¾ cup hot filtered water, to soften dates 1½ cups almond meal 1 tbsp Power Super Foods chia seeds 1 tsp bicarb soda 1½ tbsp Power Super Foods cacao powder ½ tsp pink mineral salt 1 tsp Power Super Foods coconut sugar 4 eggs 1 tsp vanilla extract ¼ cup coconut oil Shredded coconut, for topping Preheat oven to 175°C (165°C fan-forced). Place finely chopped dates in a small bowl and soak in hot water. Place all dry ingredients in large glass bowl, add eggs and vanilla extract and mix for 30 secs. Then add dates, date water and coconut oil and mix well. Place mixture in muffin trays and sprinkle with shredded coconut. Bake for 18–20 mins. Place on cooling rack and store in an airtight container in the fridge
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SPONSOR RECIPES UDO’S OIL MUSSELS WITH GARLIC & SAFFRON RECIPE / UDO’S OIL Serves: 4
1½–2kg fresh mussels, scrubbed & debearded 1 cup dry white wine 1 tbsp olive oil 7 cloves garlic, minced Large pinch saffron threads, lightly crushed 2 tbsp shallots, finely chopped Salt & pepper to taste ½ cup Udo’s 3-6-9 Oil Blend® ¼ cup parsley, chopped Crusty bread to serve Place mussels in a large pot, taking care to discard any that are already open. Combine wine, olive oil, garlic, saffron, shallots and salt and pepper in a bowl. Mix thoroughly and pour over mussels. Cover pot tightly and place on high heat for 5 or 6 mins. Remove cover and check to see that the mussels have opened. If any are still closed, turn down the heat and wait another 2–3 mins. Turn off heat and remove mussels, reserving cooking liquid. Discard any unopened shells and divide mussels between 4 shallow bowls. Working quickly, whisk Udo’s Oil and parsley into the hot liquid and pour over mussels in the bowls. Serve at once with slices of crusty bread to mop up the juices.
do’s 3-6-9 Oil is a premium-quality blend of fresh, cold-pressed oils from certified organic wholefoods such as flax, coconut, sunflower and sesame seeds. Udo’s Oil is rich in omega fatty acids and has a pleasant, nutty/ buttery taste. To protect the delicate fatty acids, please do not use as a frying oil. Udo’s Oil can be easily added to hot or cold foods and drinks.
Heat coconut oil in a large pot and add diced onion. Cook, stirring, for 2–3 mins until softened. Add 6 garlic cloves and stir, then add ginger and cook for 2 mins. Add curry powder, salt and pumpkin and continue stirring until the mixture is nearly dry. Add 5 cups of boiling water, coconut milk and stock cubes. Bring to boil, then adjust heat to maintain a steady simmer or until vegetables are tender. Puree contents of pot in a blender and process. Return puree to pot and reheat. Whisk remaining garlic into the Udo’s Oil. Remove from the heat and stir in Udo’s Oil. Ladle into bowls, garnish with pumpkin seeds and serve with bread.
LUSCIOUS MAYO RECIPE / UDO’S OIL
1 egg Pinch cayenne pepper ½ tsp salt
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Place egg, cayenne pepper, salt, lemon juice and a ¼ cup of the oil in a blender and process until smooth. With blender running, slowly drizzle in the remaining oil and blend until combined. Refrigerate immediately. Store in refrigerator and use within 1 week.
CHIA ACAI POWER SMOOTHIE RECIPE / UDO’S OIL Serves: 1
1 cup coconut water ½ cup frozen raspberries 2 tbsp acai powder 2 tbsp chia seeds 3 tbsp Udo’s 3-6-9 Oil Blend® 1 scoop protein powder (optional) 1 tbsp honey or other preferred natural sweetener (optional)
Makes: 1 cup
CURRIED BUTTERNUT SOUP WITH PUMPKIN SEEDS RECIPE / UDO’S OIL
2 tbsp coconut oil 1 large onion, diced 8 cloves garlic, minced 3 tbsp fresh ginger, finely diced 1 tbsp curry powder 1 tsp salt 4½ cups diced butternut pumpkin 350mL coconut milk 2 vegetable stock cubes ¼ cup Udo’s 3-6-9 Oil Blend® 4–6 tbsp pumpkin seeds Fresh bread to serve
2 tsp lemon juice ¾ cup Udo’s 3-6-9 Oil Blend®
Curried Butternut Soup with Pumpkin Seeds
Place all ingredients in a blender and process until smooth. Add ice cubes if desired and drink at once.
SPONSOR RECIPES UDOâ€™S OIL
Photography Getty Images
Mussels with Garlic & Saffron
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SPONSOR RECIPES MICRORGANICS GREEN NUTRITIONALS AVOCADO CACAO MOUSSE RECIPE / MICRORGANICS GREEN NUTRITIONALS Indulge in this nourishing dessert! Serves: 1
2 ripe avocados 1 tbsp psyllium husk ½ cup Green Nutritionals Vanuatu Coconut Oil 1 tbsp Green Nutritionals Hawaiian Pacifica Spirulina 1 tsp vanilla extract ½ cup coconut milk ¼ cup cacao powder ¼ cup honey Add all ingredients to a blender and process until smooth. If mousse is too thick, add more coconut milk and serve in a small bowl.
icrOrganics Green Nutritionals began selling the icon Hawaiian Pacifica Spirulina range of products in Australia over 20 years ago and has now expanded to include some of the world’s most nutrient-rich superfoods including Australian organic Supergrass, Green Calcium, Yaeyama Pacifica Chlorella, Green Superfoods with marine plant minerals and the amazing new Hawaiian natural astaxanthin products.
1 tbsp chia seeds 1 cup strawberries 1 tbsp Green Nutritional Green Superfoods Powder Process all ingredients in a blender until smooth. Serve in large glass.
PEACHY PINEAPPLE SMOOTHIE RECIPE / MICRORGANICS GREEN NUTRITIONALS
Process all ingredients in a blender until smooth. Serve in large glass.
BERRY BURSTING SMOOTHIE RECIPE / MICRORGANICS GREEN NUTRITIONALS Berries are beautiful and bursting with nutrients to help you look and feel your best! Serves: 1
MANGO-A-GO-GO SMOOTHIE RECIPE / MICRORGANICS GREEN NUTRITIONALS Mangoes are cherished for their delicious taste and amazing nutrients. Serves: 1
1 ripe mango 1 cup melon, sliced
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Get your daily dose of vitamin C with this deliciously refreshing smoothie. Serves: 1
1 peach 1 cup pineapple, sliced ½ cup spinach 1 cup coconut milk 1 tbsp Vanuatu Coconut Oil 1 tbsp Green Nutritional Australian Supergrass Powder
½ cup strawberries ¼ cup blueberries ¼ cup goji berries 1 cup almond milk 1 banana 1 tbsp Green Nutritional Green Calcium Powder Add all ingredients to a blender and process until smooth. Serve in large glass.
Photography Getty Images
MICRORGANICS GREEN NUTRITIONALS
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Salmon: the good oil Sam’s Teriyaki Salmon
Salmon is a favourite among fish lovers and the added bonus is it has many health benefits. But you do need to think about where your salmon comes from.
almon are incredible fish, sometimes travelling thousands of miles in a lifetime and then within two to five years returning to the very location where they were born to spawn and die. Most salmon can be classified as either Pacific (Oncorhynchus genus) or Atlantic (Salmo genus) salmon, according to the ocean in which they are found. There is just one native species of Atlantic salmon (Salmo salar) while there are many species of Pacific salmon, including chinook (or king), sockeye (or red), coho (or silver), pink, and chum. Salmon has earned its research reputation as a healthy food based largely on its omega-3 fatty acid content. On average, 115g of baked or grilled salmon will contain at least 2g of omega-3 fats, which is more than the average adult gets from all food over the course of 2–3 days. About half of this omega-3 fat is provided in the form of EPA (eicosapentaenoic acid) and a slightly lower amount is provided in the form of DHA (docosahexaenoic acid). Omega-3 fats, of course, are associated with a range of health benefits.
HEART TO HEAD Heart Intake of fish rich in omega-3 fat (including salmon) is associated with decreased risk of numerous cardiovascular problems, including heart attack, stroke, heart arrhythmia, high blood pressure and high triglycerides in the blood. Head Many researchers consider DHA to be the most important fat found in the human brain and the unusual concentration of this omega-3 fatty acid in salmon helps explain why it is associated with decreased risk of depression, decreased risk of hostility in some studies of teenagers and
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decreased risk of cognitive decline in older people.
JOINTS Omega-3 fats are converted into prostaglandins, thromboxanes and resolvins. All these substances help prevent excessive and unwanted inflammation. Salmon also contains small bioactive protein molecules (called bioactive peptides) that may provide special support for joint cartilage as well as other types of tissue.
EYES Omega-3 intake and consumption of omega-3 fish have been associated with decreased risk of two eye-related problems: macular degeneration and chronic dry eye.
SELENIUM & PROTEIN Selenium Another nutrient concentrated in salmon worthy of special mention is the antioxidant mineral selenium. Good selenium intake is associated with decreased risk of joint inflammation and also with prevention of certain types of cancer, including colorectal cancer.
PROTEIN Salmon is an excellent protein source and, as mentioned, it contains bioactive peptides that may provide special support for joint cartilage, insulin effectiveness and control of inflammation in the digestive tract.
A TWIST IN THE SALMON TALE Atlantic salmon is the most popular fish among Australian diners, but the problem is it’s not native to Australian waters and has to be farmed. Farmed salmon now accounts for about 80 per cent of all salmon consumed worldwide. Australian salmon are wild caught
in coastal waters, often adjacent to estuaries and off coastal beaches. Since Australian salmon is not especially popular with consumers, historically much of the catch has been used for pet food or bait, especially in the western rock lobster fishery. Although it’s popular, a word of caution about farmed Atlantic salmon. In Australia, Atlantic salmon is a non-native species farmed in Tasmanian waters. The $500 million industry has doubled in size in recent years and is growing annually, employing thousands of people. However, Atlantic salmon are farmed in sea cages that are open to the ocean and any waste from the farm is washed into surrounding water. The effects of waste have been studied on the areas surrounding sea cages and appear so far to have minor and short-lived impacts on seafloordwelling species. Sea cages are usually rotated so that areas below the cages are allowed to recover. Early analysis indicates that salmon farm effluent does “fertilise” surrounding seawater and nutrients from fish waste increase algal growth around the cages, although the longterm effects of this are not clear. Atlantic salmon is a carnivorous species requiring moderate amounts of fish protein in formulated fish feed. Feed manufacturers use fish caught in the wild as a part of the feed used in salmon farms. The amount of wild-caught fish used in feed is currently more than the weight of salmon produced, although feed manufacturers are working to produce feeds with lower quantities of wild-caught fish. Estimates are that it takes 2–4kg of wild-caught fish to be used as fish food to create 1kg of farmed fish. Salmon is a very healthy food, but you need to think about the origins of your salmon.
WORDS / TERRY ROBSON
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Food Source PRODUCTS & SERVICES FROM OUR ADVERTISERS
WELLNESS & YOGA RETREATS IN BYRON BAY Treat yourself to an affordable health-boosting retreat at Byron Yoga Retreat Centre. The three- or eight-day programs include yoga and wellness sessions, relaxation by the heated swimming pool and healthy vegetarian meals featuring produce grown in the organic gardens. W: byronyoga.com
QI WELLNESS TEA Qi Relax Tea gives you the warm flavours of chai without the calories (no milk or sugar required). It’s a delicious blend of soul-warming spices, including cinnamon, cloves and ginger, with an added twist of orange. W: qitea.com.au
LOOK FOR THE GI SYMBOL It’s your trusted guide to making healthy low-GI choices in the supermarket for sustained energy and good health. It’s your guarantee that independent experts have tested a food for low GI and it meets strict nutritional criteria. W: gisymbol.com
GLUTEN FREE DIET FINDER Consumers and businesses benefit from these unmatched search field features. Businesses can list and consumers can find gluten-, grain dairy free, paleo, vegetarian and vegan options. grain- and dairy-free, W: glutenfreedietfinder.com.au
MY FOOD BAG Every week, a team of top chefs and nutritionists at My Food Bag crafts delicious dinner recipes, sources the ingredients straight from Australian farmers and delivers it to your door. All you have to do is cook and enjoy. W: myfoodbag.com.au
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KUVINGS WHOLE SLOW JUICER
BROOKFARM Brookfarm’s macadamia oils are among the world’s most versatile, delicious and healthy oils. The oils have won many national and international awards and it’s easy to understand why when you taste them. Their buttery flavour is perfect for salad dressings and their high smoke point makes them king of the barbecue or frypan. W: brookfarm.com.au
The Kuvings Whole Slow Juicer is the first cold-press juicer that juices whole fruit and vegetables. Quiet and easy to clean, it is enjoyable for the whole family and will retain more nutrients and yield more juice. Recommended by consumer organisation Choice, the Kuvings juicer has a 20-year warranty on the motor and five years on the parts. W: kuvings.net.au
CARMAN’S DELUXE GLUTEN FREE MUESLI
THE GAWLER FOUNDATION The Gawler Foundation Eat Well: Be Well cookbook is an essential how-to guide for anyone wanting to adopt a plant-based wholefoods diet. Learn how to prepare delicious, nutritionally balanced meals for increased health and vitality. W: gawler.org
Carmen’s Deluxe Gluten Free Muesli is made from lightly toasted flakes, succulent fruits and a blend of honey-roasted nuts, seeds and cinnamon. It contains over 50 per cent fruits, seeds and nuts and is low GI. Carman’s is real food made with real passion and is proudly Australian made and owned. W: carmanskitchen.com.au
UDO’S OIL Udo’s 3-6-9 Oil is a premium-quality blend of fresh, cold-pressed oils from certified organic wholefoods such as flax, coconut, sunflower and sesame seeds. Udo’s Oil is rich in omega fatty acids and has a pleasant, nutty/buttery taste. Udo’s Oil can be easily added to hot or cold foods and drinks. W: udoshealthproducts.com.au
POWER SUPER FOODS SYNERGY NATURAL SUPER GREENS Synergy Natural Super Greens is a blend of nature’s most nutrient-rich wholefoods: spirulina, chlorella, barley grass and wheat grass. A powerhouse of easily absorbed natural vitamins, minerals, plant protein, essential amino acids and antioxidants, it’s also high in chlorophyll and fibre. W: synergynatural.com
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Raw certified organic cacao differs from everyday cocoa as it’s processed at a low temperature for maximum nutrient preservation. Power Super Foods’ cacao comes from small, multi-crop sustainable farms and fairly traded, making it a better choice for local farmers, the planet and your health. W: powersuperfoods.com.au
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GreenCALCIUM is a 100 per cent pure plant source of calcium, magnesium and 72 other organic trace minerals important for optimum calcium absorption. One serve of GreenCALCIUM provides over 600mg of elemental calcium that’s easily digested and utilised in the body. W: greennutritionals.com.au
As a protein it’s hard to beat alpaca meat. It’s incredibly lean and high in nutrition, low in saturated fats and cholesterol. Not gamey in flavour, it has a taste and texture somewhere between pork and milk-fed veal with a slightly mineral background flavour and a buttery consistency. W: primealpaca.com.au
CHRIS’ DIPS Searching for a healthy snack that’s full of ﬂavour? The new Down2Earth range by Chris’ Dips features wholefoods, premium spices and superfood ingredients, providing a healthy alternative for snacking on the go. W: chrisdips.com.au
Amazonia knows that raw, whole nutrition supplies the best building blocks for strong, healthy bodies. This is the inspiration behind their new raw protein, which contains biofermented pea and brown rice to provide over 80 per cent raw, digestible protein for optimal absorption. For the building blocks you need, Amazonia’s raw protein is gentle on the digestive system and works with the body. W: amazonia.com.au
SUNWARRIOR Sunwarrior Protein is a great-tasting plant-based protein ideal for a fitnessoriented lifestyle. It is the first completely hypoallergenic protein, containing all nine essential amino acids and other non-essential amino acids in a perfectly balanced profile. W: sunwarrior.com.au
ORGRAN With a proud philosophy of creating pure, natural foods with nothing artificial added, Orgran has been a pioneer in gluten-free nutrition for 30 years. Orgran was the first in Australia to manufacture buckwheat pasta and since then the product range has grown to become the biggest of its kind in Australia. W: orgran.com
ROBINVALE ORGANIC WINES
1-2-3 GLUTEN FREE
The certified organic and biodynamic 2008 Kerner has been awarded six gold, two silver and numerous other awards. The Kerner and Chardonnay varieties also make the 2009 Sparkling Wine Cuvée subsequent release. W: organicwines.com.au
1-2-3 Gluten Free mixes are produced in a dedicated glutenand allergen-free facility in the US. With a fantastic product range of 14 baking mixes and more than 100 recipe variations, there’s something for everyone to enjoy. W: rejuvacare.com.au
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EatWell WHAT’S ON
What’s On WHAT’S COMING UP FOR YOU
Sydney Good Food & Wine Show Are you a lover of good food and ﬁne wine? Head along to the Sydney Good Food & Wine Show to see local and international exhibitors crafting dishes and drinks you’ve never even heard of. Discover interesting and innovative practices in making food, be inspired by well-known chefs or take a wine appreciation class. Wherever your tastebuds take you, you’re assured that a weekend of delicious of food, wine and good times will be high on the agenda. goodfoodshow.com.au/index.php/location/sydney
JUNE 1–AUGST 31, CANBERRA, AU Canberra & Capital Region Truﬄe Festival Discover the magic of black truﬄes at the Canberra and Capital Region Truﬄe Festival held over three glorious months. The festival boasts gourmet degustation dinners, cooking classes, wine tastings, truﬄe hunts and local farmers’ markets. Experience the exquisite delicacy of this fabulous fungus and learn why the Canberra region is a truﬄe treasure trove. truﬄefestival.com.au
JULY 9–AUGUST 9, BRISBANE, AU Brisbane Good Food & Wine Month Gather your friends and family and join fellow foodies at the Brisbane Good Food & Wine Festival this July. Embark on a tasting journey through the city’s best restaurants, cafes and bars or join a host of activities to keep the kids entertained. From pop-up parties to bar hops, long lunches and kitchen tricks, you’ll be nourished, full and inspired by the love of food. brisbane.goodfoodmonth.com
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SEASONAL FRUIT & VEGETABLES | WINTER These are the fruit and vegetables that are actually in season and so will be the freshest. Fruit Apples (Fuji, Gala, Golden Delicious, Granny Smith, Jonagold, Jonathan, Lady Williams, Pink Lady, Red Delicious & Sundowner), cumquat, custard apple, grapefruit, kiwifruit, lemons, limes, mandarins, melons, nashi, oranges, pears (Beurré Bosc, Josephine & Packham), persimmons, pineapple, pomelo, quince, rhubarb and tangelo. Vegetables Asian greens (bok choy, choy sum, gai laan and wonga bok), avocados, beetroot, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celeriac, celery, Jerusalem artichokes, kale, kohlrabi, leeks, okra, olives, onions, parsnips, peas, potatoes, pumpkin, shallots, silverbeet, spinach, swedes, sweet potatoes, turnips and witlof.
AUGUST 14–16, BAROSSA VALLEY, AU Barossa Gourmet Weekend The Barossa region is renowned for its wine, fresh seasonal produce and stunning landscapes, which make it the perfect host for a weekend of exceptional food and wine tasting. Enjoy long lunches, scrumptious dinners, cooking classes and family fun days that ensure everyone leaves smiling, full in the belly and inspired by gourmet foods. barossagourmet.com
Give us FOODBACK We want your foodback: EatWell is all about building a sharing community of people who care about the origins, quality, and enjoyment of our food, so we want to hear from you. Let us know how you found some of the recipes you’ve 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 email@example.com.
Photography Getty Images
AUGUST 7–9, SYDNEY, AU