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I SAY TOMATO

MASTERING MERINGUES

ISSUE NO. 29 SUMMER 2017

HOLY SMOKE!

FABULOUS WHAKATÄ€NE

SALAD DAZE WWW.NOURISHMAGAZINE.CO.NZ

FRESH LOCAL FLAVOUR BAY OF PLENTY, NZ


NOURISH | issue 29

Welcome to Nourish Magazine Yay! It’s finally summer! 2017 has been a long, wet year and I, for one, am looking for some fun in the sun. Other than the weather, this year has been a personally tough one, one with several twists and turns, many challenges and lots of change. So I am happy to see it end and to begin 2018 with new vigour and enthusiasm.

the minor change in format, we have a fabulous new design team with Platform Advertising on-board. Also in this edition we have a few new contributors; Emma Galloway shares two wonderful salads with us and Amber Bremner treats us to two delicious tomato recipes, while Katrina Pace delves deeper into the ketogenic diet.

What this year has reinforced for me is how important it is to be surrounded by people who genuinely love and support you for who you are. I never forget how privileged a life I have and that it’s the people in it, their loyalty and unwavering support for me that makes me so fortunate. I count the many great clients Nourish has and their belief in us as an honour, as well as feeling very privileged to have you, the reader. If I am ever having a tough day the fates will have an email pop up in my inbox or a post appear on Facebook or I’ll bump into someone who’ll tell me why you love Nourish. So a heartfelt thank you to everyone for your love and support. It’s very much appreciated!

Here’s to a happy, healthy new year!

Vicki Ravlich-Horan Editor

This summer I urge you to take the time to count your blessings and most importantly spend quality time with your support network—the people in your life who love and care for you. And what better way than over some great food! In this issue Megan from Red Kitchen gives us some ideas for cooking for a crowd, we gather around the campfire and cook some good food and celebrate summer’s bounty with what’s fresh and in season. In this issue you might also notice a few changes. In addition to

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recipes

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Vic’s Picks News Gardening Beauty Wine Book Review Events

features 8 6 14 18 21 28 36 44 53

Plums Wild One Salads Malaysian Food I Say Tomato Meringues Crowd Pleasers Holy Smoke Camp Out Salad Daze Vegetarian Burger

Plumtastic Introducing Mamas Donuts

EDITOR Vicki Ravlich-Horan

Wild One Wholefoods

DESIGNER Platform Advertising

Keto – the low down

PROOF READER Nikki Crutchley (Crucial Corrections)

Beautiful Borneo Spice of Life Palm Oil Whakatāne Holy Smoke

CONTRIBUTORS Bronwyn Lowe, Jim Bartee, Megan Coupland, Denise Irvine, Kate Underwood, Kate Wilson, Emma Galloway, Katrina Pace, Amber Bremner COVER IMAGE Ashlee DeCaires PHOTOGRAPHERS Brydie Thompson, Ashlee DeCaires, Emma Galloway THANKS TO Laminex NZ, Bidfresh Hamilton ISSN 2324-4372 (Print) | ISSN 2324-4380 (Online) ADVERTISING ENQUIRIES Vicki Ravlich-Horan | sales@nourishmagazine.co.nz 07 8475321 or 0210651537

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Vic's Picks BLACK RASPBERRY VINAIGRETTE

Summer and salads go hand in hand. If there is one salad dressing your store cupboard should contain, whether it be at home, the bach, campervan, or handbag for that matter, it’s Peplers’ Black Raspberry Vinaigrette. Splash it over lettuce for an instant wow. Use it on bean salads, slaw, drizzle over avocado … the options are endless. In fact you’ll want to order the catering size bottle, you’ll love it that much. Available at great food stores like Vetro Tauranga and Rotorua, or online at www.peplers.co.nz

CONGRATULATIONS

Ben and the team at Bethlehem Butchers recently won a silver in the Gourmet category of the National Sausage awards with their lamb, pea, feta and chive sausage. Sounds like a good excuse to fire up the BBQ!

MOOSE LODGE

Looking for a luxurious summer escape? Picturesque Moose Lodge on the shores of Lake Rotoiti offers a wonderful spot to get away from it all or an amazing venue for a special celebration. www.mooselodge.co.nz

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KUMEU WINERY TOUR Enjoy a great day out with Tauranga Tasting tours.

Ex-Tauranga 13–15 April. For more details and to book go to www.tastingtours.co.nz

LITTLE TED'S

Papamoa’s favourite cafe, Henry and Ted, recently expanded with Little Ted's Espresso opening in Bin Inn Papamoa. Open 8.30am–2.30pm Monday to Saturday, offering great coffee you have come to expect from the Henry & Ted team as well as a few other takeaway treats.


Bay of Plenty News GREENLEA BUTCHER SHOP

Family owned and operated Greenlea Premier Meats is an award-winning company based in the Waikato. Since 1993, Greenlea Premier Meats has developed an international reputation for innovative processes and service, exporting their beef to 40 countries around the world. Until very recently the only way to get your hands on their export quality meat was if you were a chef, but that has all changed with the launch of their online butcher shop. Now you can get their delicious grass fed, antibioticand hormone-free beef delivered fresh to your door. This is paddock to plate eating combined with convenience! Your BBQ offering just got a whole lot better with their BBQ Box containing scotch and sirloin steaks along with brisket and beef short rib. Check out their BBQ Box and others at www.greenleabutcher.co.nz

SUSTAINABILITY HERO

Josie Evans, GM at Excelso, was recently named a finalist in the Sustainability Superstar category of the 2017 NZI Sustainable Business Network Awards. Josie has lived and breathed Excelso’s ‘reduce, reuse, recycle’ philosophies since her parents started the company in the 1990s. Since joining the business, Josie has actively promoted existing projects while looking to extend or develop them further (i.e. recycling pallets, coffee sacks, inbound cardboard cartons, coffee grounds and coffee chaff), all while injecting her own; like implementing a ‘zero waste to landfill’ philosophy, offering discounts to customers using reusable cups at Excelso’s onsite cafe, adopting Good Coffee as a global outreach project, introducing a water minimisation programme, reducing power usage with the introduction of LED lighting to name just a few. Currently, Excelso divert 87% of their waste from landfill and have donated approximately $5500 a year to the Good Trust, giving 735 clean drinking water for life. Congratulations Josie and Excelso for leading by example! www.excelso.co.nz

FLAVEUR BREAD OPENS SECOND STORE

Fans of Flaveur bread can now get their daily bread and more in Tauranga with Flaveur’s new cafe on 94 2nd Ave, Tauranga. Serving coffee, salads and of course their famous baked goods. www.flaveur.co.nz

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WHOSE YOUR

MAMA?

Images BRYDIE THOMPSON

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What began in Rachel Jaunay’s kitchen over a decade ago with 56 donuts has steadily grown into a food phenomenon. Rachel sold those initial donuts in just 10 minutes—a hint of what was to come! Good friend Becs Cowley came on board and they were soon churning out 500 donuts a day from their beloved caravan, often selling out within an hour. Fast forward to 2012 and the opening of their first shop in a commercial area in Hamilton, where you will often spot queues out the door as locals line up to get their donut treat on Thursday, Friday and Saturday. With 12 children between the two mamas, a strong focus on family and work life balance is part of what makes Mamas so successful—that and the amazing donuts! Expansion, or a way for those outside Hamilton to get their bite of Mamas Donuts, has been part of the growth plan for a few years now. Last year Mamas Donut mixes were launched allowing you to make Mamas Donuts anytime. But now those in the Bay can tuck into a freshly made Mamas Donut with the opening of their Tauranga store on Cameron Road. Becs says Tauranga just felt right for their second store. “We love the vibe in Tauranga,” says Rach, “and we have a lot of Mamas fans here”, plus logistically it made sense as it was so close to their Hamilton base. And the reaction so far? “Amazing!” says Rach. “Far exceeding our expectations.” So what makes Mamas Donuts so good? “We put our heart and soul into creating delicious donuts,” explain the Mamas, “made the oldschool way, by hand and with a whole lot of love!” Having grown the business via local markets, Rach says, “We’d love to be part of the vibrant market culture in Tauranga” and have applied to be part of the Tauranga Farmers and Big Little Market. Creative Director Keao Daniels says, “It’s at markets that Mamas began and helped us to build long lasting relationships with like-minded and encouraging business friends as well as form bonds with our local donut fans!” In the meantime you can get your donut fix Thursday – Saturday from 7am – 1pm at 763 Cameron Road, Tauranga. www.mamasdonuts.co.nz

Images ASHLEE DECAIRES

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Plumtastic! plums: our summer pick words KATE UNDERWOOD | photography ASHLEE DECAIRES

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NOURISH | season

Sweet, tart and succulent, the modest plum and its range of shiny orbs play the proud role of a symbolic summer fruit. In shades of deep dark purple to vivacious yellow, there is a certain richness about them that entices us with their juicy bite. It could be their visually striking appearance, finger-staining juice, snack sized convenience or the nifty nutrient load encased beneath that taut glossy skin. Regardless of variety, they pair well with a plethora of flavours and their versatility stretches from raw to baked, savoury to sweet. Plums are defined as a drupe or stone fruit, along with peaches, nectarines, cherries and almonds. A group of fruit with sweet, soft flesh surrounding a single hard stone. Originating in Asia, they are the second most cultivated fruit worldwide, with a number of diverse and distinct varieties hailing from Japan and Europe. Black Doris, the doyenne of NZ plums, are best for cooking and make a killer jam, with their dark purple hue and tart nature enhanced by a dose of sweet. Omega are popular bottlers with a distinct red and green speckled skin and radiant red flesh. Small scarlet Billington and ruby red Hawera make luxurious compotes, simmered with star anise, vanilla and sugar. The big guns with yellow flesh eat well; purple skinned Santa Rosa have a yellowy pink tinged flesh; Fortune are particularly juicy, while the luscious Luisa has an elongated heart shape and flamboyant golden skin. Despite common beliefs not all plums are destined to become prunes. The specific European prune variety is oval with a dark skin, pale green flesh and high sugar content. Grown mostly for drying and sold as the sticky, rich dried fruit we all know and (our bowels) love. Greengage are unsurprisingly green and honey-like with a flirtatious fragrance. Then you have the sour Damson whose devotees are partial to damson gin and jam, both being more preferable ways to enjoy them. Quite literally jammed full of essential nutrients and antioxidants, plums work as a digestive aid with dietary fibre, sorbitol and isatin (a natural laxative) helping relieve constipation. This soluble fibre means plums have a low glycemic load which can help control blood sugar levels, lower cholesterol and reduce risk of diabetes. A plum’s heart shape may reflect its heart protective qualities due to the presence of potassium and anti-inflammatory flavonoids reducing blood pressure and the risk of stroke.

Among its nutritional armour is a strong source of vitamin C known to boost immunity, fight inflammation, develop resistance against infectious disease and aid iron absorption. In their perfectly petite packages, two medium plums (one serving) provide almost 20% of our daily vitamin C needs. With vitamin B and E present in smaller quantities, the same serve contributes to 8% of our daily vitamin A requirement in the form of beta carotene, essential for eyesight and healthy glowing skin. Packed with antioxidants, including polyphenols, they work to neutralise harmful free radicals, protect against cancer while phytonutrients reduce neurological inflammation and improve brain memory and retention. Available late November to early April, when buying look for firm unblemished skins. Like the rest of the drupe clan, they are best left to fully ripen at room temperature to develop maximum flavour and a distinct perfume. If you find yourself with a plum overload, simply cut in half, remove the pits and freeze on a tray—ready to be stewed for your muesli, thrown in a smoothie with yoghurt, honey and cardamom, or popped in an upsidedown cake. Undeniably the world’s tastiest laxative, their neat vitamin dose holds its own in a kid’s lunchbox or as a tangy chutney on a cheeseboard. With endless possibilities from duck to dark chocolate to sweet crumble, there is no excuse not to embrace the humble plum and its multi-talented protection this season. Just remember that their saintly nature deserves to be paired with a bit of decadence, so don’t forget the cream! Kate Underwood | Relish the Memory. @relishthememory Models dress a Bridget Bonnar original from Feisty Needle on River Road, Hamilton

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Plumtastic! words VICKI RAVLICH-HORAN | images ASHLEE DECAIRES

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NOURISH | recipes

PLUM CURD This is a great way to use up your egg yolks left over from making meringues (page 45). Use it to sandwich a classic sponge together with lashings of whipped cream, dollop over ice cream, or smear over a classic cheesecake. 300ml plum puree* 6 egg yolks 1 cup sugar 125g butter, chopped Whisk together the egg yolks and sugar before adding the remaining ingredients. Microwave for 45 seconds and then whisk for the same amount of time. Repeat this two more times until the curd is bubbling. Pour into sterilised jars and seal. *To make the puree simply blend stewed or raw plums, making sure to remove their stones. BAKED CHEESECAKE WITH PLUM CURD This classic cheesecake is brilliant with fresh berries or my plum curd dolloped on top! 200g biscuit crumbs (I used gingernuts) 80g butter 500g cream cheese, soft 250g sour cream ½ cup sugar 4 eggs 3 tbsp cornflour zest and juice of a lemon Crush the biscuits until you have fine breadcrumbs. I find using a food processor is the easiest way. Melt the butter and mix this through the crumbs. Press into a lined 20–22cm spring form cake tin. Bake at 150°C for 5 minutes then allow to cool. While the base is cooling mix the cream cheese, sour cream and sugar together until smooth. Add the eggs in one at a time mixing well between each. Finally mix through the lemon zest and juice and cornflour. Pour the cheesecake mix onto the base and cook at 150°C for 30 minutes, then turn the oven down to 100°C and cook for a further 30 minutes. Cool completely (for best results chill overnight in the fridge) before serving topped with the plum curd.

GO WILD and get cooking

at the culinary Wild Food Festival at Ohope Beach wildfoodchallenge.com

Cooking, wild food, workshops and demos, entertainment, prizes to be won! 3 February, 2018 • Mahy Reserve, Ohope

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SPONGE KISSES

PLUM AND AMARETTO SEMIFREDDO

I found a gorgeous patty pan tin in a second-hand store and just had to make something in them. This easy, light cupcake type mixture was perfect as the little cakes kept the shape well. Paired with cream and the plum curd they make an impressive afternoon tea treat. If you don’t happen to have a vintage tin, a ginger gem pan is perfect.

The perfect summer treat. Make this a few days ahead and impress your guests when you bring this out at the end of the meal. Can’t find or don’t like Amaretto biscuits? Use leftover meringues, making it gluten free too!

75g butter, very soft

3 egg whites ¾ cup sugar ½ cup water

½ cup sugar

300ml cream

1 egg

2 cups crushed Amaretto biscuits (available at good food stores like Vetro or Dante’s in Cambridge)

1 cup self-raising flour 1 tsp vanilla extract

½–1 cup plum puree

½ tsp ground cardamom (optional)

Put the sugar in a pan with the water and dissolve over a low heat. Boil for 5 minutes or until the mixture reaches 120°C on a cooking thermometer.

¼ cup milk 200g mascarpone ¾ cup cream Beat the butter, sugar and vanilla until light and pale. Add the egg and mix until well combined. Fold in the dry ingredients along with the milk. Divide the mixture between the 12 patty pans and bake at 180°C for 10–12 minutes. They should be a light golden colour and when you insert a skewer it should come out clean.

Whisk the egg whites until stiff, preferably in a stand mixer. With the beaters running, carefully pour the sugar syrup onto the egg whites, whisking until thick. In another bowl, softly whip the cream, then gently fold in the egg whites. Finally, fold in the plum curd and crushed biscuits. Pour into a lined 20x11cm loaf tin lined with cling film. Cover and freeze overnight.

Whisk the cream and mascarpone together until just thick. Pipe the cream in a circle around the outside of half the kisses and fill the centres with a big spoonful of plum curd. Sandwich with the remaining kisses and serve dusted with icing sugar.

Aged beef, continental and American cuts, game and organic poultry, gourmet meats. 07 576 4729 | Bethlehem Village, State Highway 2 OPEN Monday - Friday 7.30am - 5.30pm, Saturday 7.00am - 1.00pm FOLLOW US ONLINE

BETHLEHEM BUTCHERY

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GO WILD WITH WILD ONE words KATE UNDERWOOD | Images BRYDIE THOMPSON

If you are new to the world of plant-based food then a dandelion root latte, vegan cookie or cashew cheese tart with buckwheat pastry may sound a little intimidating, but don’t let that deter you. What awaits you at Wild One cafe is fresh, innovative, made-from-scratch food that is equal parts nourishing, delicious and allergy-friendly. Tucked away on Prince Ave in Mount Maunganui, this wholefood sanctuary has established a loyal health-conscious following, but is gearing up to expand its offerings and share the plant-based magic with the masses—just in time for summer. For business owner Monique Hemmingson, it hasn’t always been about cashew nut cheese and almond milk. While studying journalism she worked summers in hospitality in the Coromandel, chasing the seasons and taking a number of travel stints abroad. While overseas she contracted a trifecta of gut health issues that eventually led to an auto-immune disease. After endless doctor visits, specialty diets and being told there was nothing wrong with her, she took her health into her own hands and re-learnt how and what she could eat. As a vegetarian, she was already fed up with feeling like a social outcast when eating out. So, with hospitality in her blood, she moved home and opened Wild One cafe at the Mount in June, 2016.

Tauranga residents can get excited, as they will no longer have to traipse over the bridge to get their wholefood fix. After being approached by Little Big Events, Wild One will be joining Tauranga’s dynamic new container ship precinct ‘Our Place’. Situated where the City Council once was, this downtown project will provide a hub of local businesses to engage community and host events. Here ‘Wild One’ will become ‘Wilder’, a small coffee bar offering cabinet food, hot beverages and Organic Mechanic kombucha on tap. Monique is so committed to maintaining a personal touch to her business that this summer you’ll also find her at the Little Big Markets talking all things Wild One.

From day one it was important to Monique to offer a space for everyone to eat, regardless of their diet or allergies. As real and authentic as her business, she is the first to admit that after five years of being absorbed in this new lifestyle that sometimes “it blows my mind how much people don’t know about what they are putting in their mouths—it terrifies me!” She is adamant about not being ‘preachy’, and provides a warm, welcome atmosphere with an ethos to serve real food that just happens to be good for you. Primarily plant-based and environmentally friendly, preservatives, additives and judgement have no place at Wild One.

Wild One Wholefoods 9 Prince Ave, Mount Maunganui | www.wildone.co.nz

You won’t find refined white sugar or plain flour in the kitchen, but that doesn’t mean you’ll miss out on buttermilk pancakes with grilled stone fruit and caramel popcorn. They are so confident in what they produce here, that their latest renovations take you right through the kitchen to a sparkling new hidden courtyard. Built by Monique’s partner, it has doubled their seating and offers the ultimate summer suntrap. If ever you needed an excuse to try the trendy turmeric latte, an added dose of vitamin D in this outdoor oasis could be it. What the menu lacks in low-fat dairy and processed food it more than delivers in flavour and technique. The salted caramel smoothie with homemade coconut caramel has a luxurious mousse-like texture thanks to the secret ingredient—avocado. The cabinet food has an enticing twist; think raw lemon verbena cheesecake, rainbow salads, vegan spinach feta filo, a sell-out falafel wrap and a small range of house made condiments that can be taken home. From pesto, sauerkraut, kimchi and blueberry compote to a coconut-based vegan feta that Monique swears “tastes creepily like the real thing”. Unsurprisingly the smashed avocado on toast is a top seller, with said coconut feta, pistachio crumble and sautéed cherry tomatoes, served on the signature house-baked wild loaf which is sold in store. A refreshed summer menu is succinct but covers all possible cravings. Re-live your childhood breakfast dreams with the cacao, coconut and peanut butter pop tart, lined with buckwheat pastry, fresh strawberries, sweet dukkah and coconut yoghurt. And if you can’t cope with the thought of brunch without bacon, you can add freedom farmed bacon, free range eggs or salmon to any dish you choose.

Kate Underwood | Relish the Memory | @relishthememory

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HAZELNUT, TOASTED CAULIFLOWER RICE + PORTOBELLO Serves 6 ½ head cauliflower, roughly chopped, including the stalk ½ cup toasted hazelnuts 1 pomegranate (seeds only, set half aside for garnish) 5 portobello mushrooms 3 cups baby spinach 1 tsp cumin 1 tsp smoked paprika 1 tsp coriander seeds 3 tsp Himalayan salt 2 sprigs rosemary (leaves only) 4 tbsp olive oil This recipe uses cauliflower rice, which is made out of cauliflower that has been reduced to a rice texture in a food processor. Pop the chopped cauliflower (and its stalks, as these are super nutrient dense) into the processor and pulse until it reaches a rice/bread crumb type texture. Spread the cauliflower rice out on a lined baking tray and scatter with the spices and salt. Bake at 160°C for 10–15 minutes, or until toasted. Set aside and allow to cool. Thinly slice the portobello mushrooms and fry them in a little olive oil until golden. Set aside to cool. Roughly chop the hazelnuts and toast them in a pan until they’re lightly toasted and smell chocolatey, approx. 5 minutes. Set aside to cool. Once everything is cool (or room temperature), toss into a bowl and add the remaining ingredients. Add extra salt to taste and garnish with pomegranate seeds.

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SPROUTED GREEN LENTILS, BROCCOLI, LIME AND MINT Serves 6 3 cups green lentils, sprouted (see method)

2 cups mung bean sprouts

1 head broccoli, roughly chopped, including stalks

1 cup fresh mint, leaves only

2 cups baby spinach, kale, or other greens (whichever you prefer)

1 cup alfalfa sprouts 1 cup parsley, chopped 1 cup pumpkin seeds

1 avocado, diced 5 tbsp olive oil 3 tbsp lime juice 2 tsp Himalayan salt

1 cup sliced almonds

Soak the green lentils overnight (2 cups of dry lentils will expand to 3), or for 48 hours if you can, to allow them to sprout, as this activates their nutritional content, then rinse and drain. Pour boiling water over the chopped broccoli and allow to sit for a few minutes, until bright green. Rinse in cold water and drain. Toss everything into a bowl and adjust the saltiness to taste. Salt neutralises sour, so if your limes are particularly sour, add a little more salt to offset this. Other greens will also work in this recipe, so add your favourites. We like beetroot greens and rocket.

WILD ONE WHOLEFOODS | 9 Prince Ave, Mount Maunganui

Suppliers of Award Winning Clevedon Buffalo Cheese & Yoghurt Call us to discover the range, from buffalo mozzarella to thick and creamy buffalo milk yoghurt.

THE PERFECT SOLUTION TO YOUR FRESH MENU REQUIREMENTS CONTACT GUS TISSINK

0800 346 3366 | 027 241 3090 | gus.tissink@bidfood.co.nz

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Keto The Low Down on the High Fat Diet

| words KATRINA PACE | | Recipes WILD ONE WHOLEFOODS IN MOUNT MAUNGANUI | | Images BRYDIE THOMPSON |

Twenty years ago Atkins was the diet du jour and carbs became the number one enemy on your plate; more recently Paleo has been the answer to all our prayers. Gaining popularity and adding to the growing number of diets that debunk the low fat message many of us grew up with is the ketogenic diet. Used clinically for those with anything from cancer to diabetes, we wondered if the ketogenic diet really is the answer we are all looking for, so asked nutritionist Katrina Pace to give us the low down on this high fat diet. What’s it all about? One way of eating which has hit the headlines recently as a way of achieving health is the ketogenic diet. But far from being a recent diet, it’s been around since the 1920s when it was used to treat epilepsy. The ketogenic diet is also called the low carb, high fat diet. Carbohydrates are the body’s favourite energy source. The simpler the carbs, the easier the body is able to access the glucose that powers the brain, muscles and most body systems. Ketones are made when the body uses fat as its energy source, rather than carbohydrates. In an effort to get the body to make enough ‘ketones’ to use as energy, the ketogenic diet limits carbohydrate foods to 20–30g (5% energy intake) a day or less and about 70% of energy from fat. Current national guidelines encourage us to have about 45–65% carbohydrates, 15–25% protein and 20–35% fat. Changing the source of energy to the brain and the body seems to have some intriguing effects. The research is pretty conclusive that a ketogenic diet helps you lose weight faster than traditional low fat diets. It’s thought that using ketones burns fat stores more efficiently, and people say the high fat and protein fill them up more. But there’s still a few reasons the scientists haven’t found out about yet. The ketogenic diet has also been shown to improve insulin sensitivity—great if you’re at risk of, or have, Type 2 Diabetes (T2DM). Along with more weight loss, this diet could have significant benefits to health and wellbeing of people with T2DM. The use of ketogenic diets in treating people with cancer, mental health conditions, epilepsy, neurological diseases and heart disease are being researched all over the world. Although much of the research has been on animals, it looks like a ketogenic diet may have a role in treating these conditions. Thinking about trying the ketogenic diet? It’s really important to talk with your doctor before you make any diet changes. You may need a review of your medication, especially if you have diabetes, heart disease or any other medication that’s based on weight. Misty’s been following a ketogenic diet on and off for 14 years. She originally started the diet to help counteract the side effects of polycystic ovary syndrome and irritable bowel syndrome. She shares this gem of wisdom to people thinking about the keto diet: “Research, research, research. There’s a wealth of information about keto diets out there. Some of it’s rubbish. Some of it’s great. If in doubt there are some great professionals that are registered out there that can help you out.” There are several downsides to the diet, however, ranging from tummy upset, ‘keto flu’ (flu like symptoms at the start of the diet), low blood sugar, increased blood cholesterol, bad breath and headaches.

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What can (and can’t) I eat? Forget your bread, pasta, rice, kumara, cake and biscuits—two slices of bread would eat up your daily carbs easily. Even the carbs found in fruit (10g in an apple) quickly pushes you over the limit. That leaves the carbs in non-starch vegetables. Great choices include avocado, leafy greens, capsicums, mushrooms, tomatoes, courgettes, cauliflower and broccoli. To get the rest of your energy from somewhere, you need fats and protein. Think good quality butter, cream, olive oil, nuts and seeds, and good quality meat, fish, chicken and eggs. Vegetarians should choose tofu, tempeh, nuts and seeds. Things that help • Talk the diet changes through with an experienced health practitioner as well as your doctor. They’ll help you decide whether this is the right diet to help you achieve health. • Having great food in your pantry and fridge is going to help you more than you know. • If you’re following the ketogenic diet for weight loss, don't let the scales dictate how you feel about yourself. It’s a number and only a number and it is not you as a person. Losing weight is not going to make you feel good about yourself long term. Working out why you have low self-esteem or issues is really important.

ABOUT KATRINA Katrina is a NZ registered dietitian and writer, helping people achieve wellness through diet and attitude to eating. You can find her at kpacedietitian.com

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Borneo! Why Borneo? This was the most common response I had when I told anyone we were off on a family holiday to Borneo. If they were being honest, most were thinking, where the heck is Borneo? words VICKI RAVLICH-HORAN | photography CLARE LANE

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NOURISH | travel

The third largest island in the world, Borneo sits in the Southwest Pacific Ocean with Malaysia and Singapore to the west and Indonesia to the South. Approximately the size of Texas and with a population of just over 20 million, the island is divided into Malaysian and Indonesian territories plus the tiny nation of Brunei. For me, the why began with the wildlife. Orangutans have become Borneo tourism’s mascot and a powerful marketing tool. Whenever we were deciding where our next adventure would be, captivating images of orangutans would pop out at me and I’d half-jokingly suggest Borneo, not really knowing where it was either. So when the big four-oh came around my husband called my bluff and we were off to Borneo. It was time to do some research and discover more about this far-off exotic land. What we discovered was a destination that offers everything from gorgeous white beaches, world class diving, five-star resorts, bustling cities, unique wildlife, interesting cultures and mouth-watering cuisine. A quick flight from Kuala Lumpur and we arrived in Kota Kinabalu, our first destination. Here we spent a few days relaxing in five-star luxury with a choice of activities from snorkelling with the fish to parasailing, golf, or relaxing poolside. A five-minute taxi ride and we were in the bustling metropolis of KK, as the locals call it. Here shiny malls are popping up all over the city, and if you are a shopper you will be in heaven. These Western style malls also offer plenty to eat from KFC and Nando’s to noodle bars, curry houses, pastry shops selling local treats, including a Malaysian take on a Portuguese custard tart. One of the best meals we had though was in the basement of the Centre Point Mall. This not very shiny maze of a mall was teeming with locals and the basement contained a busy food hall. Here we discovered a young Chinese boy making noodles by hand! Mesmerised by his skill, we watched while enjoying possibly the best bowl of noodles in my life.

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At sunset head to the night market on the waterfront along with the locals. Here fish is off-loaded direct from the boats to be sold at the market along with a variety of dried fish (an essential ingredient in Malaysian food), fresh fruit and vegetables, herbs and pretty much everything you need for dinner that night. Further into the market are food vendors who’ll whip you up some dinner or you can head in the other direction along the waterfront and sit in one of the many restaurants watching the sun set with a cold beer. A quick and cheap internal flight and we arrived in Sandakan. After KK, Sandakan, once the capital of Malaysian Borneo, feels like a backwater. Occupied by the Japanese during World War Two, this once bustling British outpost was bombed to oblivion by the Allies at the end of the war and what wasn’t destroyed by bombs was set alight by the Japanese as they fled.


SEPILOK REHABILITATION CENTRE A major port, Sandakan prospered with the export of hardwood, rubber and tobacco, now this includes palm oil, coffee, cacao and sago. It is also the centre of Borneo’s eco-tourism industry where you will discover animals that even Doctor Dolittle would be mesmerised by.

By now the crowds would have dispersed with the tour groups needing to stick to their schedules. The orangutans, who well know what time feeding time is and that this brings with it big crowds, will be starting to emerge.

We arrived with one thing in mind, the orangutans! And while witnessing these gorgeous creatures in their natural habitat was well worth the journey, they were just the start.

By setting your own schedule you also then avoid the crowds at the other attractions on the Sandakan wild life tours, these include:

The Sepilok Rehabilitation Centre, established by English woman Barbara Harrison in 1964, is 25 kilometres outside of Sandakan on the edge of Kabili Sepilok Forest Reserve. While there are public buses and organised tours which will take you to the centre, we hired our friendly taxi driver from the airport, Arshad Gabun, with a pre-schooler in tow, having the flexibility of having our own driver made sense and turned out to be one of the best decisions we made. The cost to have Arshad drive us around and be our personal tour guide cost about what an organised tour would, yet we gained so much more. Plus I like the idea of my tourist dollar going as directly as possible to locals. Sepilok Rehabilitation Centre is one of the main attractions in Sandakan and their timetable dictates many of the tourist schedules. Feeding time is at 10am and 3pm, so the place is overrun about an hour before these times. We were among those crowds jostling for a good spot to see the main attraction. With 43 square kilometres of reserve, the centre is a sanctuary for rehabilitated orangutans who are free to come and go. A network of boardwalks allows visitors to walk into the rainforest, and if you are lucky you may spot an orangutan going about its business. Although with the crowds and set timetable, we found this unlikely. My advice: don’t miss this amazing place but resist being herded like sheep. Arrive at 10am, technically feeding time. While the hordes would have been in the park for nearly an hour, you can take your time to walk through the rainforest in peace, taking in the beauty. Stop at what will now be the deserted nursery and get a prime spot in front of the glass to watch the young orphaned orangutans play. When you have had your fill of cuteness meander down to the feeding platform.

The Bornean Sun Bear Conservation Centre is right next door to the Sepilok, and it was here as we argued with a two and half year old about whether she was going to walk or not that an orangutan decided to swing past us! Again, a series of boardwalks allow you to get up and in the forest to glimpse these gravity defying bears. Malayan sun bears are the smallest bears in the world and the second most endangered bear after pandas. Like the orangutans they are threatened by deforestation and poachers trading them as pets. While small in bear terms, they weigh between 20–70kgs and measure 120–150cms. This is quite sizeable considering they sleep perched precariously in the trees. Like Sepilok you can help the BSBCC and their work by donating, volunteering or adopting a bear www.bsbcc.org.my. Labuk Bay Proboscis Monkey Sanctuary is in the middle of a sprawling palm oil plantation which, in the 1990s, was a 400-acre mangrove forest. The new owner, intent on planting the lucrative palms, soon discovered the native proboscis monkeys with their unique protruding noses that called the swamp their home and the plight they were in as their habitat disappeared. The initial plans were altered to include a sanctuary for the monkeys and now includes a couple of platforms where visitors can see the monkeys as they are fed. Sandakan Rainforest Discovery Centre is just a short drive from Sepilok. Here you can truly experience the magnificence and the vastness of the ancient rainforests in Borneo. The canopy walkway along with a few suspension bridges has you walking 25 metres up in the trees. This is an amazing vantage point one that will help you appreciate just how big the trees are.

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Sepilok Rehabilitation Centre has 60–80 orangutans living in the reserve along with approximately 20 orphaned infants. Wild orangutan babies stay with their mothers for up to six years while they are taught the skills they need to survive in the forest, so the centre steps in when an Orangutan is orphaned. Illegal deforestation and poaching are major threats to the orangutan and why the centre is so important. You can support the centre by visiting, donating, volunteering or adopting a baby orangutan. We are now proud parents of Bidu Bidu. www.orangutan-appeal.org.uk

and the answer to the vexing walking debate), Arshad leads us into the forest to the caves. On the way we spot a giant centipede—not knowing this is just the start of the creepy crawlies we are to encounter. The caves, which is in fact a series of two caves, are the home to a number of creatures, from millions of cockroaches, centipedes, scorpions, bats and crucially the swiftlet. For centuries the caves have been renowned for their valuable swiftlet nest, and used in the Chinese delicacy bird’s nest soup. The nests are harvested twice a year from licensed collectors using little more than rattan ladders, ropes and bamboo poles. A series of dung covered steps and boardwalks wind their way around the inside of the cave, so you can go inside and get a feel for the working conditions.

Just over an hour’s drive from Sandakan, within the Gomantong Forest Reserve, is Gomantong Cave. We are heading to Kinabatangan River and Arshad insists we must visit the cave, I just wish he had advised me of the appropriate footwear required. This is one of the occasions the good old Kiwi jandal just isn’t suitable!

As I stepped inside, suddenly those jandals are no longer my faithful friend. The smell of centuries of bat and bird pooh festering in the tropical heat becomes more and more cloying, but I have bigger worries—the thousands of cockroaches running everywhere. Luckily no one mentioned the possible snakes until we were well out. Not wanting to pause too long, we look up and see the heights the nest collectors need to scale and spot the hut they sometimes sleep in during harvest season. That soup better be worth it!

As we drive into the forest Arshad is as always on the lookout for wild orangutans in the trees or monitor lizards darting across the road. With Zoe on his hip (the two and a half year old has found her buddy

If you visit the caves between 5 and 6pm you may witness the changing of the guard, when the millions of bats fly out and the swiftlets fly in.

GOMANTONG CAVE

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KINABATANGAN RIVER At 560km, the Kinabatangan River is the longest river in Sabah and a wonderful way to see the abundance of unique wildlife. According to the WWF, the river is one of only two known places on earth where 10 primate species can be found, including those endemic to Borneo like the proboscis monkey, the Bornean orangutan and Borneo gibbon. Add to the primates the amazing birdlife, crocodiles, snakes, insects and if you are very lucky the pygmy elephant. After a great lunch of noodles (Mee Goreng Ayam) at a local stop on the drive to the river, we don raincoats and life jackets and embark on our adventure up the river. We head up quiet inlets to see what we can spot and are mesmerised by the wonderful perfume emanating and the sense of calm. It’s the wettest day of our holiday and although we are quickly soaked through it is not cold. The wet weather is

keeping the natives away, and I can see Arshad and our boat driver are disappointed we haven’t seen more. For us though the experience is more than worth it, and before we know it two and a half hours has flown by. If we were to come back, we would stay at one of the resorts along the river for a few days and really immerse ourselves in this wonderful environment. It’s been a long day and we have a two-and-a-half-hour drive back to Sandakan, but we make time to stop at our lunch spot for dinner. They have fired up the BBQ and as we watch the satays sizzle over charcoal, lizards climb the walls, entertaining us. Our time in Borneo has come to an end all too quickly! As we say our goodbyes to Arshad, we are already planning our return visit and what we have yet to see and experience, including Turtle Island where you get to see turtles nesting each night.

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MALAYSIAN words VICKI RAVLICH-HORAN | Images ASHLEE DECAIRES

MEE GORENG AYAM (FRIED NOODLES WITH CHICKEN) Mee Goreng is a dish you will find all over Malaysia with street vendors and restaurants all serving their own version. Made with chicken, beef, prawns, tofu, vegetables or a combination of all, some are hot, others mild, with or without egg, this satisfying and quick dish to cook is as versatile as you want it to be, so have fun experimenting. Serves 4 1 garlic clove, crushed ½ onion, finely sliced 1–3 tsp sambal oelek, depending how hot you like it (Malaysian chilli sauce available at most Asian supermarkets) ¼ cup soy sauce ¼ cup sweet soy sauce ¼ cup water 400g chicken breast, thigh or tenderloin, thinly sliced 400g fresh noodles* 2–3 cups of vegetables, sliced thinly (I love julienned carrot and capsicum, broccolini and beans) 1 whole egg ½ cup bean sprouts 1 lime, fresh chilli and coriander to garnish Heat a wok over medium heat. Drizzle in 2 tbsp of oil and add onion and chicken. Stir-fry for 3–4 minutes until the meat is cooked through. Add the garlic, sambal oelek, soy sauces, water and vegetables. Turn up the heat and cook for a couple of minutes before adding the noodles. Continue to stir-fry for 2–3 minutes, then push the mixture to one side of the wok. Scramble an egg in the space you’ve created in the wok. Add the bean sprouts and toss all ingredients together.

food

Serve with a wedge of lime and some freshly chopped chilli and coriander. *Authentic, fresh noodles are becoming readily available in the chilled sections of supermarkets. If your local supermarket doesn’t have them, head to an Asian supermarket who are sure to have a variety. Failing that you can use dried noodles, but you will have to cook them before adding to the stir fry. The thin, spaghetti-like noodles are best for this dish.

CHILLI PRAWNS While in Borneo we were wowed by the abundance of fresh seafood, from rainbow fish to giant tuna, prawns to clams. This simple dish illustrates there is no need to be complicated, especially when the seafood is so fresh. If only we could get fresh prawns in New Zealand. Serves 4 1 tbsp oil 1 onion, thinly sliced 500g raw prawns, peeled, deveined 2 tbsp sambal oelek paste 250g garlic shoots (or green or snake beans) 2 tbsp brown sugar 1 tbsp soy sauce ¼ tsp sesame oil Heat oil in a wok and stir-fry the onion for two minutes or until translucent. Add the prawns and sambal olek and continue stir-frying for 2–3 minutes until prawns just begin to change colour. Add garlic shoots or beans, sugar and soy sauce, sesame oil and cook for another 2–3 minutes, or until prawns are just cooked through. Serve with steamed rice and lime wedges and, for those who like it hot, extra chilli.

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Spice OF LIFE! | words VICKI RAVLICH-HORAN | images ASHLEE DECAIRES |

SPICING IT UP

SAFFRON

The spice trade helped forge nations and accounted for great maritime quests, such as Christopher Columbus’ voyage to the Americas.

The bright purple flowers of the saffron crocus flower in autumn for approximately two weeks. The stigmas are carefully removed by hand and then dried. One flower yields just 30mg of fresh saffron which in turn is only 7mg dried. This means it takes 1kg of flowers to produce just 12g of dried saffron, hence its hefty price tag.

Spices have long been an essential part of the pantry, flavouring, colouring and preserving food. Derived from seeds, fruit, berries, bark or roots, spices often have more than just a culinary use, long being part of traditional medicines, religious rituals and even used in cosmetics.

Today we take for granted our access to spices and what they add to our food. While black pepper, cinnamon, cumin, nutmeg, to name a few, are undoubtedly in your pantry, is it time to discover a new spice?

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Saffron are the tiny stigmas from a purple crocus believed to have originated in Crete. Iran now produces approximately 90% of the world’s saffron. By weight it is the most expensive spice although there is now a New Zealand company based in Nelson growing and selling saffron and the bulbs so you can grow your own supply.


Saffron imparts a rich golden-yellow hue to dishes and is a prized spice in Persian, Indian, Arab and Mediterranean cuisines. Its subtle, sweet hay-like flavour and dramatic colour lends itself to simple rice dishes like risotto Milanese, biryani and paella. Not limited to savoury dishes, saffron is often used in sweets and desserts. Be sure to soak saffron in warm water before using to release its aromatic characteristics

SUMAC

Native to the Middle East, these deep red berries are dried and ground into coarse powder. Sumac was used in Europe to add tartness to dishes before the Romans introduced lemons to the area. Its tangy lemony flavour is balanced and less tart than lemon juice. Now readily available; use it in dry rubs, marinades and dressings, or sprinkle over food before serving. It’s perfect with fish, chicken and vegetables, is one of the main components in the spice mix zaatar, and makes a nice topping on dips like hummus.

AJWAIN

Ajwain (pronounced aj’o-wen) is also commonly known as carom. Part of the dill, caraway and cumin family, this seed is an essential spice in Indian cuisine, especially the delicate vegetarian dishes of the Gujarat region. Add a teaspoon to your vegetable pakoras or onion bhajis or sprinkle over the top of your bread before baking and taste the difference. When crushed, it has a strong and distinctive thyme-like fragrance. Carom seeds are often used as a traditional remedy for digestive problems, such as indigestion and flatulence.

FENUGREEK (METHI)

microgreen and the seed has a bitter undertone, is slightly tangy and has a strong aroma reminiscent of curry powder. When toasted, a sweet maple syrup or burnt sugar flavour develops. Roast or toast the seeds before attempting to grind; these little golden seeds are tough and may need more than a mortar and pestle to become powder. Used commonly in Asian and Indian cuisines, it is perfect as part of a blend of spices in a curry. It’s also used in pickles, relishes and chutneys. In the Middle East, the seeds are soaked overnight in cold water and made into a paste with other spices to make a condiment called ‘hilbeh’ or as a paste to marinate meat. Warning—use sparingly as they can overpower. Also, a squeeze of lemon or lime juice over your finished dish will balance out the bitterness fenugreek adds.

KAWAKAWA

A native of New Zealand, kawakawa’s heart-shaped leaves are easily recognisable, often growing wild in the bush. Often referred to as Māori bush basil, its fiery flavoured leaves are used for both culinary and medicinal purposes. New Zealand chefs have taken to kawakawa with a variety of uses beyond the traditional flavouring in a hangi or as a tea. I recently had a gorgeous kawakawa sorbet at Palate in Hamilton. During January and February, the sweet berries can be eaten fresh or dried and used as a spice—brilliant on chicken, seafood and vegetables. There are a growing number of kawakawa products and spice mixes appearing on the market, including one from Earth Energies: a Kawakawa Salt, a blend of Himalayan salt and dried kawakawa (available at www.earthenergiesnz.com).

Truly versatile, fenugreek leaves are great as a salad green; the sprouted seed makes for a wonderful tasting

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I say Tomato

| words AMBER BREMNER | images ASHLEE DECAIRES |

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Quinoa, basil and olive stuffed tomatoes

Use the best tomatoes you can get your hands on to make these oven-roasted stuffed tomatoes. Boldly flavoured, salty and garlicky, they’re delicious served hot or at room temperature with fresh green beans, barbecued eggplant or courgette, new potatoes or corn on the cob. 4 large, perfectly ripe tomatoes 1 cup cooked quinoa 2 tsp olive oil 8 pitted black olives, finely chopped ¼ cup fresh basil leaves, chopped (approx.) 1 clove garlic, crushed or finely grated salt and pepper to season Preheat oven to 180°C fan bake. Cut the tops off the tomatoes and set aside. Use a small knife and spoon to carefully scoop out the seeds of the tomatoes. Mix the cooked quinoa, olive oil, olives, basil and garlic. Season with salt and pepper to taste, remembering that the olives are salty so you won't need much salt. Spoon the filling into the tomatoes, pressing it down with the back of a spoon as you go so that the tomatoes are quite firmly packed. Put the stuffed tomatoes and tomato tops in a roasting dish and cook for 15–20 minutes, or until fragrant, soft and a little caramelised around the edges. The tomatoes will collapse if overcooked, so don't overdo it.

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Tomato tarte tatin Sticky balsamic glazed tomatoes are a stunning replacement to the traditional apples in a rustic tarte tatin. Balsamic and fresh thyme are a natural match and really make the tomatoes sing. 1 sheet flaky pastry, thawed 8–9 small vine tomatoes, halved and stem/core removed 4 tbsp balsamic vinegar 2 tbsp soft brown sugar large handful fresh thyme sprigs salt and pepper Preheat oven to 220°C fan bake. Cut corners from your sheet of pastry to make it roughly round in shape (it doesn't need to be perfect). Add balsamic and brown sugar to a non-stick, small ovenproof fry pan (I used a 26cm pan). Heat until the mixture is bubbling, and let it reduce over a low heat for 3–5 minutes, until syrupy. Add the tomatoes to the pan, cut side down. Fit in as many as you can, as they'll shrink a bit while cooking. Scatter lots of fresh thyme leaves over the tomatoes, and season with a good grind of salt and black pepper. Cover the tomatoes with the pastry round, tucking it in around the edges if possible. Use a knife to make a few pricks in the pastry to allow steam out. Put the pan in the oven and cook for 12 minutes, or until a deep golden brown. Remove from the oven. Put a dinner plate or chopping board over the fry pan, then with one hand on the plate/board and the other holding the fry pan, flip it all over in one fast and confident movement. Give the pan a little jiggle to ensure the tomatoes have released from the bottom, and remove the pan. You should have a lovely glistening tarte tatin ready to eat. If any tomatoes have stuck or moved about, just use a spoon to ease them back into position. Allow to cool for 20–30 minutes. Garnish with more fresh thyme sprigs and serve.

AMBER BREMNER | QUITE GOOD FOOD Amber Bremner is the author of popular plant based food blog Quite Good Food. A champion for cooking and eating things that make you feel good, she believes small changes in the way we approach food have the power to make a difference. www.quitegoodfood.co.nz

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WATER WISE | WORDS ANNA SINCLAIR | IMAGES ASHLEE DECAIRES |

Healthy plants grow better, crop more and are less likely to have pest and disease problems. Although in summer the biggest issue in achieving healthy plants is moisture stress. Water is a valuable resource and as gardeners we need to balance water use and our garden requirements. Three areas to consider when being water wise in the garden are plant choices, mulch and watering techniques.

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Choosing plants that suit your conditions is a smart thing to do. Plants that naturally require less water will give you a lower maintenance, better performing garden in summer. In general, plants with silver foliage are more drought tolerant. Australian natives such as proteas and leucadendrons can handle quite dry situations. Not to be outdone, many of our own natives including carex, muehlenbeckia, brachyglottis and libertia are very hardy in dry conditions. The choices continue with Mediterranean herbs like rosemary, sage, borage, lavender and thyme, which all cope with dry situations. And if you are wanting flowers to pick, try the salvia family: zinnias, strawflowers and statice. Mulch is a gardener’s best friend. Not only does it help retain moisture in the soil, it also stops weeds from growing and helps feed the soil. The key with mulch is the thicker the better. I like to make my mulch at least 10cm deep. I would also suggest putting a layer of cardboard or thick newspaper under your mulch for best results. The mulching material you use is up to you and will depend on the look you are after, what you have available and the budget. Some to consider are fine wood chip, compost, pea straw and lawn clippings How you water or the watering techniques you use will also impact on how water savvy you are. A good soak once a week will use less water and is healthier for the plant than a light sprinkle every day. Plant roots grow towards moister yet soil dries out from the top. So if you wet just the surface you are training your plant roots to grow near the surface where they will then run out of water fast. In the long run this will weaken the plant and make it more vulnerable. If you do the reverse and give your plants a good soak, the roots will grow downwards. The deeper a plant’s roots grow the more drought tolerant it will be. In my own garden I mulch heavily every year, and give all new plants (in their first summer) a long soak once a week if needed. By the second summer they are on their own and will only receive water if conditions are particularly dry. Other ways to get the most out of your irrigation is to water in the evenings or early morning. If you have a timer, set it for 4 or 5a.m, just before the sun comes up. Try not to water the leaves. Plants do most of their water uptake through their roots, so this is where the water should go. If possible use drip or soaker hoses rather than sprinklers. And while you are at it, fix any leaky taps or hoses and remove weeds. Summer is all about having fun in the sun, and what better place to do it than in your water wise garden full of plants you have grown from seeds. So don’t just sit there—get digging!

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Palm Oil It’s in approximately half of all the packaged items in our supermarkets from margarine and biscuits to bread, cereal, chocolate and ice cream, not to mention personal care items like shampoo and lipstick. While the palm oil industry has exploded in the last few decades and continues to grow at record pace palm oil itself is not a new product.

The history of palm oil stretches back thousands of years. Archaeologists discovered a tomb in Egypt from 3000 BC which contained kilos of palm oil. There are records from the 15th century of palm oil being used as a food source by European travellers in West Africa and in the 18th century demand grew for palm oil as a lubricant and in the manufacture of candles. Europeans established plantations in Central Africa and SouthEast Asia. In 1902 the high yielding breed of palm oil, tenera, was discovered in Cameroon and what quickly followed was an expansion of plantations. Palm oil was introduced to Malaysia in 1910. Between 1940 and 1960 advances in technology and transport see the introduction of unhydrogenated palm oil in western foods and dramatically increases demand. By the 1970s Malaysia was the world’s largest palm oil producer. In just over a century, the effects of palm oil have been dramatic, not just to our food chain but the countries that grow it and the environment. The problem is these changes are a complicated mix of good and bad. Since 1980, palm oil production has increased tenfold with estimates that production will increase 50% by 2050, cementing it as the most used vegetable oil in the world. There is a good reason for this; palm oil is cheap to produce as well as efficient. Harvested

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| WORDS VICKI RAVLICH-HORAN |

all year round, it only takes 0.26 hectares of land to produce one tonne of oil from palm oil while soybean, sunflower and rapeseed require 2.2, 2 and 1.5 hectares, respectively. Add to this the by-products of palm oil production are used in cosmetics, bio fuel and as animal feed, making the process even more efficient. What makes the issue very complex is not necessarily that the oil is bad but the loss of precious rainforest in the quest to grow more and more palms. According to the World Wildlife Fund, an area equivalent in size to 300 football fields of rainforest is cleared each hour to make way for palm oil production. This large-scale deforestation is threatening many species, like the orangutan and Sumatran tiger. The burning of native forests and invaluable timber to make way for palm plantations creates a huge amount of smoke and is the reason why Indonesia, now the largest producer of palm oil, is the third highest greenhouse gas emitter in the world. The Malaysian government and Malaysian palm oil industry are quick to point out the international debate on palm oil often ignores many crucial points. They point out 40% of all palm oil plantations in Malaysia are owned or farmed by small farmers—300,000+ of them. Palm oil, they say, has been a major factor in Malaysia reducing poverty from 50% in the 1960s, down to less than 5% today. The Malaysian Palm Oil Council (MPOC) says, “Every Malaysian benefits from the palm oil industry’s growth and profitability. Through employment and development, downstream industries and tax receipts, the Malaysian palm oil industry has benefitted everyone in Malaysia. Meanwhile, palm oil exports, which benefit Malaysia financially, provide a vital vegetable oil to the rich and poor alike throughout the world.”


It’s an interesting fact that the biggest growth in the demand for palm oil is from developing countries like India and China, who now account for the biggest importers of palm oil and use it as a cheap cooking oil.

The palm oil debate is symbolic of some of the biggest dilemmas facing mankind today, from inequality to protecting the environment. How can we achieve one without destroying the other?

You can understand why Indonesia sees palm oil as a path out of poverty for its more than 28 million who live below the poverty line. The solution though may be short sighted and not so simple. Many of the communities who live and benefit from the rainforest are not consulted in the process as many do not own their land but have managed it for generations, growing food and cash crops, and gathering medicines and building materials from the forests.

Between 1990 and 2005 Indonesia destroyed around 1,871,000 hectares of forest a year, Malaysia an average of 96,000 hectares per year.

Palm oil, more often simply referred to on packaging as vegetable oil, is hard to avoid. While there have been attempts to certify sustainable palm oil, this is rife with more controversy and conflicting opinions.

The world’s rainforests are home to more than half of the world's estimated 10 million species of plants, animals and insects and are seen as a potential source of cures for a range of diseases. Known as the ‘lungs of the planet’, rainforests recycle carbon dioxide into oxygen. They also store water, prevent soil erosion and protect biodiversity.

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Health & Beauty It occurred to me while I was at the hairdresser this morning that I needed to get organised and packed for our hockey nationals next week. Oh gosh, what shall I take? With the lack of time and room there is no way I would be taking my full skincare products or make-up with me. Which brought me onto the fact many clients are preparing to be heading away on holiday. What sort of holiday will they be going on? Camping, family gathering, overseas or is it a rent a bach, and will they be active or just chill? Whatever we are going to be doing we need to think about the things we simply can't leave behind. As well as make sure we have, as I call them, our pre-holiday maintenance treatments from top to toe, to have our body summer-holiday ready. From eyelash tints, saving on mascara and it doesn't smudge; to a spray tan to give you that lovely bronzed body. Of course a leg wax, as who wants to shave on holiday? And a great manicure or pedicure. A great way to save on space when packing is to get travel size products, then you can still have your skincare taken care of. Here at Tranquillo Beauty Clinic we can help you with looking and feeling great for your summer vacation. So I asked a few colleagues what they couldn't go away without. We all had our favourites. Interestingly, our therapist said sun protection, preferably with a moisturiser and better still a tint in it, otherwise a cleanser and hydrating serum. Personally, I believe your sun protection is an absolute must have. Remember also what you put into your body effects your skin. I know you are on holiday and that is when we tend to indulge, and why not? I say. Don't feel guilty. Enjoy! However, try and make some good choices as well, so when you need some sustenance have a handful of nuts rather than a pack of chips. Maybe you are an active relaxer so keep up your water intake, and why not try fruit skewers rather than chocolate. Have a wonderful break and be ready to get back for an exciting New Year, take care and we wish you all an amazing 2018.

ue

S

Sue from Tranquillo Beauty in Tauranga has great advice each season to keep your skin beautiful and healthy. www.tranquillobeauty.co.nz

FIRST AID IN A POT

Earth Energies’ kawakawa gel is this season’s must-have all natural remedy. Lovingly handmade in Mangatarata from native kawakawa, this healing ointment helps relieve eczema, stings, itchy bites, cuts, grazes, infections, hives, chafing and dry, cracked lips. Kawakawa is often referred to as the pharmacy of the forest and is a natural anti-bacterial and antiseptic. Order online at www.earthenergiesnz.com

HAIRCARE FOR REAL PEOPLE Robyn Saies at Fringe is over the moon about UEW, the new range of styling products from Sydney’s Sam Overton. “I attended a cutting workshop with Sam in Hamilton where he introduced the range he has created and made himself from natural ingredients. Sam’s infectious enthusiasm and down to earth approach came through in his witty instructions on each product.” Robyn was impressed that UEW haircare delivers exactly what it says it will. “It was born for functionality, simplicity, ease and, most importantly, for real people like you!” says Sam, who aimed to bridge the gap between luxury and affordability. The styling products, in smart white and black packaging, span leave in primer, beach spray to combat salty hair (a holiday in a bottle!), big volume spray, control cream, styling dust and a dry shampoo. “It’s a yummy range I feel very confident recommending,” Robyn enthuses. With summer here, it’s time to up the ante on hair care. UEW does the job. Find it at Fringe. Look stylishly undone Sam Overton’s take on summer hair trends focused on the undone look, referencing 70s and 90s fashion. Hair is shaggy and frayed with boyish crops, messy unstructured curls, Bardot fringes and centre parts. In other words, “I’m done but I look undone.” Fringe on Churchill, 12 Churchill Road, Tauranga 07 579 9781

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Wine WINE LORE

Strive to match the most dominant flavour of the food with a wine which possesses a similar flavour profile. For example, the spiciness of curry (either Asian or Indian) marries well with a Gewurztraminer because it generally has more spicy characteristics than any other white wine. If you prefer a red wine with your curried dish, I highly recommend a Grenache or GSM blend, as again the spiciness carries through and complements the food. You’ll find the Grenache grape in many red wines of Southern Rhone Valley as well as Spain and South Australia. In Spain, it is spelled and pronounced ‘Garnacha’ and it is usually grown from very old vines. In France, just look for the appellations of Cotes-du-Rhone, Vacqueyras, Gigondas or Chateauneuf-du-Pape, as the French place less emphasis upon grape varietal than on ‘terroir’, or the parcel of land upon which the grapes are grown. If you pair contradictory flavours of food and wine, you can also find a match made in heaven, just consider the risk factor—it’ll either be a big hit or a big miss. Courage is required yet done well it can produce an incredible gastronomical experience! I like to think about which food I want to pair with a specific wine, something chefs may consider a bit backward. But it works for me! A summary of which more readily recognisable wines pair best with which type of cuisine follow (some ideas extracted but not plagiarised from Linda Johnson-Bell’s book Pairing Wine and Food): Cabernet Sauvignon: All beef, especially when there is red wine included in the jus. Chablis (French Chardonnay): Shellfish, including clams, crab, crayfish and scallops, but also salmon or snails. Champagne: Perhaps the most versatile white wine pairing with nearly any foods, but especially cheeses and canapes. But also Caesar salad, eggs Benedict, truffles, and chocolate!

Chardonnay (Oaked): Much like Champagne in terms of pairings, just not best with chocolate. Gewurztraminer: Indian and Thai spicy foods. Grenache: Spicy foods which includes about anything including sausages, Indian or Thai. Merlot: Beef Wellington, pizza or sirloin. Pinot Gris: Pork chops or roast pork. Pinot Noir: Salmon; meat loaf; pork of all kinds, including bacon; but also roast chicken. Riesling: Potato salad and potato-based dishes, white fish, seafood with cream sauces, Asian cuisine. Sauvignon Blanc: Think avocados, artichokes and asparagus. Also sashimi (raw fish). Syrah/Shiraz: Barbecued meats, hamburgers, grilled steaks, venison and wild boar. Zinfandel (Primitivo): Cajun-style, spicy foods, including chorizo; Greek cuisine; beef tacos; goulash; meat loaf; roast duck; roast turkey. Port: Nuts including almonds, walnuts, hazelnuts. Don’t forget to pair with chocolate! I could provide more obscure wines with their own food matches, but this exercise has already caused me to salivate on the page, which is not a good look! Jim Bartee, Finer Wines 8 Main Road, Katikati www.finerwines.co.nz

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NOURISH | recipe

MASTERING

MERINGUES There is something truly miraculous about meringues. words VICKI RAVLICH-HORAN | photography ASHLEE DECAIRES

Two simple ingredients are magically transformed into a light and fluffy dessert with endless uses. Low in fat and high in protein, a basic meringue contains no flour or dairy, making it the perfect dessert for those on special diets. While the raw ingredients may be simple, mastering meringue is not. Yet as the basis of many other recipes (i.e sponge cake, macarons, marshmallow), it’s worth understanding the science behind making meringue and taking the time to perfect them. The Science Beating an egg white causes its proteins to unfold (or denature), after which it recombines into a new structure around air bubbles thus creating volume. The addition of sugar helps stabilise the beaten egg whites. The sugar dissolves into the water molecules of the egg whites, increasing its strength and elasticity and helping to support the proteins from stretching too far and collapsing. Slowly incorporating a fine caster sugar into the beaten egg whites gives it a fighting chance to adhere to the water molecules. Adding the sugar before the egg whites have reached soft peaks will result in a collapsed meringue, as the egg whites are not denatured enough to incorporate the sugar. When the meringue is baked, water molecules escape in the form of steam. If the sugar is not completely dissolved it will weep out. If the temperature is too hot the steam will rush out, causing cracks in your meringue.

Three Types of Meringue French, Italian and Swiss are the three methods of making meringue. The French method involves incorporating sugar into beaten egg whites and then baking. This method is the most common when making crisp meringues or pavlova. The Italian method is perfect when not cooking the meringue as the sugar is added as a hot (130°C) sugar syrup and in essence cooks the meringue as it is whipped. Italian meringue is used as the base of meringue buttercream, piped onto pies and tarts or classic desserts like baked Alaska. The Swiss method appears to break all the rules by adding the sugar and unbeaten egg whites at the same time. This method, where the egg whites and sugar are heated over a bain-marie then beaten, is perhaps the hardest to master, but like Italian meringue the result is a mix that does not need to be cooked. Tips Fresh eggs contain more acid and this slows the coagulation allowing more air to be incorporated. The addition of a little vinegar, cream of tartar or lemon juice may also help, especially if using old eggs. Use room temperature eggs, as the bonds holding the protein strands together will be weaker than if cold. Fat is your enemy—that is until you add lashings of cream to the finished product! Any egg yolk or residual grease or moisture in your bowl or beaters will hinder the egg whites’ ability to denature. Use a glass or metal bowl as these can be cleaned more thoroughly than plastic. Ensure your bowl and beaters are clean and dry.

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Basic Meringue Recipe

Eton Mess

This recipe, using the French method is based on one from The Meringue Girls in the UK. This pair are famous for putting meringues on the map with their creations and have a great book dedicated to meringues (Meringue Girls Cookbook).

The perfect summer dessert to use up leftover or cracked meringues.

To ensure the sugar is completely incorporated into their meringue, they heat it in the oven. This method does eliminate the weeping meringue, although be sure the oven has cooled sufficiently before cooking the meringue or you will end up with a large crack, in which case you will have an excuse to make Eton Mess.

1 cup cream

5 size 7 egg whites

Chop the strawberries and mix with a tablespoon of the icing sugar. Allow to sit at room temperature for 30 minutes.

1½ cups caster sugar* If heating the sugar, heat the oven to 200°C. Line a baking tray with baking paper and spread the sugar evenly over this. Heat in the oven for about five minutes or until the sugar around the edges start to melt. Meanwhile, in a large bowl whisk, slowly to begin with, your egg whites to stiff peaks. Be careful at this point not to overbeat! Slowly add the sugar, one spoonful at a time, while continuing to beat at high speed. Once all the sugar has been added, continue to beat for a further five minutes. While it is doing this turn the oven down to 75°C, leaving the door ajar to cool it down. I add a teaspoon of good quality vanilla extract in the last minute of beating. If flavouring your meringue, this needs to be done carefully and at the last minute: a tablespoon of Fresh As fruit powder (available at Sweet Pea Parties or Dante’s Fine Foods) in the last 30 seconds, or if using heavier flavours like nuts or chocolate/cocoa carefully fold them through once finished beating. Remember fat is your enemy, so incorporating these can collapse your meringue. The key to success is to not add too much and to only lightly fold them in. Spoon or pipe your meringue into preferred shapes onto a lined baking tray and bake. Little kisses will take approx. an hour, larger meringues 2–3 hours. *the ratio is 1:2 egg white to sugar. The average size egg white is 30g, so for every egg white you need 60g sugar or between a ¼ and ⅓ cup.

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1 punnet of strawberries 2 tbsp icing sugar 200g mascarpone 1 tsp vanilla extract meringues

Whip the cream and mascarpone to soft peaks then add the remaining icing sugar and vanilla. Assemble by layering marinated strawberries, cream and meringues into glasses. Serve immediately.

Variations If piping your meringues you can achieve a striking appearance by painting a few stripes of natural food colouring on the inside of your piping bag. For a range of piping bags, nozzles and food colourings perfect for the job visit www.sweetpeaparties.co.nz Chocolate and Pistachio – mix a tablespoon of good quality cocoa through the meringue mixture then fold in ¼ cup of finely chopped dark chocolate. Shape onto a lined baking tray and sprinkle with pistachios before cooking. Banoffee - mix a tablespoon of good quality cocoa through the meringue mixture. Pipe/shape into nests onto a lined baking tray and bake. When cool, fill base with a tablespoon of dulce de leche. Top with banana, whipped cream and a drizzle of chocolate.


Baked Alaska When you are confident with your meringue it’s time to impress with this classic dessert. The key to success is to have all the components made ahead of time. Then, just before serving, you can assemble and serve. Called ‘baked’ Alaska, the original version was baked in the oven to brown the meringue. I think individual serves are more elegant than one large one but baking them would be very risky! The alternative is to scorch the meringue with a blow torch or flambé tableside. Madeira Cake Base 175g butter 1 cup sugar grated rind of a lemon 3 eggs 1¼ cups flour 1 tsp baking powder Cream the butter and sugar and lemon rind together until fluffy. Beat the eggs until thick and add to the butter alternately with the dry ingredients. Pour into a greased loaf tin and bake at 180°C for 35 minutes. When cool, slice into 1.5cm thick pieces and cut these into rounds the same size as an ice cream scoop. Italian Meringue 4 egg whites, at room temperature 1 cup sugar 200ml water pinch cream of tartar Put the sugar in a small pot along with the water and bring to a simmer. When the sugar has dissolved, increase the heat. Using a candy thermometer, measure the temperature. When it reaches 115°C, start to whisk the egg whites. Whisk the egg whites until foamy. Add the cream of tartar and continue to beat until the whites form soft peaks. By this stage the sugar syrup should have reached 130°C (or hard ball stage). While you continue to beat the egg whites, slowly drizzle in the sugar syrup and continue to beat for a further 20 minutes until the egg whites have cooled. Place a scoop of ice-cream, sorbet or gelato onto each sponge round. Cover both these with the meringue, either by piping or using a small pallet knife. Scorch with a blow torch or for a real show stopper flambé them by heating approx ¼ – ½ cup of alcohol (rum, vodka, brandy…) in a small pot. Place the plated baked Alaska on the table and pour over a little of the warmed booze then quickly light with a long match.

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WHAKATĀNE

summer hot spot Whakatāne is a summer hot spot with stunning beaches, wonderful eateries and plenty of fun events and activities for all to enjoy. We got Anna Williams from Whakatāne Events and Tourism to give us just a few of the highlights.

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NOURISH | feature EAT A number of new cafes have recently popped up in Whakatāne. The new Ōhope village hot spot, Moxi Cafe, is frequently packed to the gunnels with the right mix of great food, service and funky fit-out in repurposed shipping containers. Catering for local and visiting families, there’s also a kids’ corner with activities and a blackboard. Local favourite French cafe, L’Epicerie, has recently expanded, opening a sister store, The Larder. With a tempting array of deli items direct from France, dine in the outdoor courtyard or take a selection of treats with you for a beach picnic. The French influence spreads to Ōhope too with Chez Louis offering mouth-watering pastries, breads and wood-fired pizza. The Ōhope cool kids frequent the ever popular Cadera for mouthwatering Mexican food and the best margaritas this side of Tijuana. Family friendly and great for lunch or dinner. Fisherman’s Wharf has the best setting in town. Situated on the Ohiwa Wharf at Port Ōhope, the sunsets over the water are not to be missed. This beautiful dining experience is coupled with effervescent host and owner, Tom, serving delicious food with a focus on local seafood. Those familiar with Whakatāne in the summertime will likely know about Julian’s Berry Farm & Cafe. This Whakatāne icon has it all, great food and coffee, fresh berry ice creams, pick your own, mini-golf, kids’ playground and a petting zoo. The ultimate destination for families. Not to be outdone by their berry counterpart, Blueberry Corner is also a great place to visit for fresh berries, superb coffee and delectable sweet berry treats. In-house chef Tom Rosewarne

is well-known for his baking prowess, making it virtually impossible to avoid the baking cabinet. A giant bouncy pillow and playground is a hit with the kids. If you’re after a relaxed dinner in a stunning setting, Gibbo’s on Wharf is your best bet. Sensational fish ‘n’ chips with fish directly off their boats. Outdoor tables overlook the Whakatāne River and boats moored along the harbour.

EXPLORE Whether it’s fishing, surfing, walking or relaxing on the beach, Whakatāne offers plenty of options, from high energy to the more laid back. Otarawairere is the hidden jewel of the Whakatāne-Ōhope area. This secluded beach is accessible only on foot or by kayak, but the trip is definitely worth the effort. Pōhutukawa trees loom over a beach of stone and crushed seashells. Relax as the warm waters of the Pacific lap quietly against the shore, creating an unrivalled, peaceful atmosphere. The beach is a 15-minute walk from West End in Ōhope or a 10-minute kayak ride. It's also accessible from Whakatāne via the Ngā Tapuwae o Toi walking track, but be certain to check the tide tables before making the trip because the west end of Otarawairere is inaccessible during high tide. Nga Tapuwae o Toi, or the ‘Footprints of Toi’, is a walkway which captures the essence of the Whakatāne District. It includes pā sites of major historic significance, superb native forest, spectacular pōhutukawa stands, unsurpassed coastal views, sea bird colonies, forest birds in abundance and rural vistas. The track includes three major scenic reserves: Kohi Point

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Scenic Reserve, Ōhope Scenic Reserve and Mokoroa Scenic Reserve. The walkway is accessible to most people, regardless of fitness level, because it can be undertaken in sections or as a 16-kilometre round trip, which can be completed in five to seven hours. Information boards placed in strategic locations highlight the district's natural and historic heritage. The Whakatāne District is renowned for its superb walking and tramping tracks. We have both coastal tracks with incredible ocean vistas and awe-inspiring walkways through ancient native forests. Te Urewera National Park and Whirinaki Forest Park are a short drive from Whakatāne. Both areas have a wide range of walks and tramps suitable for all levels of fitness West End is an awesome spot for safe surfing and ideal for beginners. The seafloor drops away gently, so the waves don’t break hard. It’s sheltered from the northwest wind, plus the water’s often really warm. If you are into, or wanted to give stand up paddle boarding (SUP) a go, West End and Ohiwa Harbour are perfect. Port Ōhope wharf is the home of the Port Ōhope Yacht Club. The club provides the opportunity for the community to learn

to sail and then sail socially or competitively. The sailing season runs from September to the first weekend in June with sailing on Sundays, weather permitting. Visitors are welcome, with learn to sail offered for beginners annually. Whakatāne is rated as one of New Zealand's best all-round fishing destinations. From December through late April, catch yellow fin, skipjack, albacore tuna, shark and marlin. Yearround fish include snapper, kingfish and many more. Fishing tournaments run right through the year. Take a trip to Tāneatua, just 10 minutes out of town, and visit Ngāi Tūhoe’s award winning headquarters—New Zealand’s first certified Living Building. Guided tours will tell you about the history of Tūhoe and their foray into sustainable buildings. Stop for coffee or lunch at their in-house Mou Mou Kai Café, followed by a visit to the Tāneatua Art Gallery. The gallery exhibits works by local, international and emerging artists. Just 50km offshore from Whakatāne, no visit to the Bay of Plenty is complete without a trip to this incredible place. Known to Māori as Whakaari, White Island is arguably the world’s most accessible active marine volcano.

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WHAT’S ON Local Wild Food Challenge – Waitangi Weekend, 3 February 2018 The annual celebration of the region’s wilderness bounty is calling for wild food enthusiasts with the return of the Local Wild Food Challenge. The Local Wild Food Challenge invites competitors to prepare a dish from ingredients sourced from the bush, sea, lakes, rivers or even your back garden. On the day competitors will present their dishes for judging and spectators can enjoy tasting wild food, watch demonstrations and enjoy a range of entertainment. Find out more at www.localwildfoodchallenge.com

Air Chatham’s Sunshine and a Plate, 23 February – 4 March 2018 Supporting Hospice Eastern Bay of Plenty Celebrate our region’s bountiful produce and sunshine during the Sunshine and a Plate food festival. Enjoy cocktails on the tarmac, gourmet food markets, scenic flights on the Air Chatham’s DC3, sunset dinner on the Ohiwa Wharf and more. Tickets available at the Whakatāne i-Site and www.sunshineandaplate.nz

SUMMER ARTS FESTIVAL The Whakatāne Summer Arts Festival attracts visitors from all over New Zealand and has been an Anniversary Weekend highlight for over 20 years. Running from January through March every year, enjoy music, dance, outdoor theatre, film, art, sculpture, public programmes and more. Event Highlights • Sculpture on the River Bank • Molly Morpeth Canaday Art Award Opening Night and Exhibition • Shakespeare in the Park • Jazz in the Park Dance Carnival

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Cooking For Friends words MEGAN PRISCOTT | photography ASHLEE DECAIRES

Cooking for friends is my thing… if people come to visit our house they should expect to be fed. A last minute go-to meal with friends would be a risotto, pasta or paella, and I have some really good serving plates that make them look amazing. A ‘dinner by invite’ needs more work, a good menu and a degree of pre-planning required to avoid being in the kitchen too much. When you’re cooking for larger numbers, don’t over-cater, it becomes a lot of work and stressful, you’ll end up with too many different dishes, everyone takes a little bit of everything, and you have 100 ingredients on your plate. Try choosing your dishes carefully and having a well-balanced result. The vegetarian will find a memorable meal with just the accompaniments. Choose dishes that can be prepared ahead of time and some items that can be completed days before.

Megan Priscott www.redkitchen.co.nz

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NOURISH | recipes Smoked Beef Fillet Filled with Walnuts and Parsley Do all the rubbing, rolling, smoking and tying the day before, so when guests arrive all you need to do is cook. 1 beef fillet (you can now order these direct from www.greenleabutcher.co.nz) 2 cups fresh walnuts 1½ cups parsley leaves 3 cloves garlic cracked pepper salt Ask your butcher (or your husband) for beef fillet with the chain and sinew off, and this is why we buy our meat from our local butcher (or why we get married). Lightly salt the fillet, and if you have a smoky seasoning rub it on (the fillet, not your legs) now. Pop the beef fillet in a bowl and using a smoking gun from Noel Leeming, fill it with manuka smoke and let it sit for 30 minutes. If the smoke escapes, smoke it up again.

Blanchards’ Prawns This recipe breaks all the rules, it combines ginger and Parmesan, soy and mayo. Not inspiring matches, but it is really delicious. It is from Blanchards Restaurant in Anguilla, which is a simple family-owned paradise restaurant which is all about eating and cooking for friends. This recipe is light, finger food yumminess, and goes well with a glass of bubbles to start the meal. The dipping sauce can be made two days in advance. The marinade and prawns can be prepped the day before and add them together 15 minutes before guests arrive. Dipping Sauce 1 cup Hellman’s mayonnaise 1 tbsp freshly grated lemon peel 3 tbsp lemon juice 1 tbsp Dijon mustard

Put the dry parsley and garlic in a food processor and process till it is quite fine, but not damaged. Add the walnuts and seasoning and pulse till gently combined, and the walnuts are a medium chop.

¼ cup Parmesan, finely grated

When the fillet has finished its smoke bath, take it out and cut it like a Swiss roll, approx. 2cm thick so it opens up like a sheet (you may want to ask your butcher or husband to do this also, you can still rub and smoke it once it is cut).

1kg large prawns

Spread the filling out and roll it up and tie it. This can be chilled, ready to go. When it is ready to cook, sear it on all sides on the BBQ (this can also be done in the morning), and then pop in it the oven for approx. 45 minutes, rest for 10 minutes and it’s ready to cut.

Balsamic Morello Cherries (This can be made ahead of time) 1 tbsp oil 2 red onions, cut in half and then sliced 1 jar morello cherries 1 cup cabernet verjuice ½ cup balsamic glaze Heat the oil in a large pot and add the onions, cook till they slightly colour and soften, about 2 minutes. Add the morello cherries (including the juice) and cabernet verjuice and bring to a gentle simmer till the juice has reduced right down. Fold in the balsamic glaze, taste, correct the seasoning and it’s ready to serve.

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salt and freshly ground black pepper

¼ cup soy sauce ½ cup lemon juice 2 cloves garlic, minced 1 tbsp fresh ginger, minced ¼ cup palm sugar ¼ cup macadamia oil In a medium bowl, mix together the mayo, lemon peel, lemon juice, mustard and Parmesan. Add salt and pepper to taste and refrigerate until needed. Bring a large saucepan of lightly salted water to boil. Add the unpeeled prawns, cover, and cook over medium heat until pink and firm, about 2 minutes. Drain well and peel, leaving the tails intact. In a small bowl, combine the soy sauce, lemon juice, garlic, ginger, sugar and oil. Whisk until blended. Add the prawns to the marinade, toss well, and refrigerate for 15 minutes. Remove the prawns from the marinade and transfer to a serving bowl. Serve with the dipping sauce, and eat finger food style.


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NOURISH | recipes

Roasted Root Vegetables with Israeli Couscous This one can be eaten hot, warm or cold. Depending on how the preparation progresses you can change it from a hot dish to a warm one at the last minute and it can seem intentional. I think the Israeli couscous makes it interesting. You can swap this out for quinoa or freekah. This can be made in the morning ready to re-heat, or not. 1 cup Israeli couscous, cooked 4 kumara, cut in wedges 10 whole cloves garlic 4 potatoes cut in wedges fresh thyme

Tiramisu This is a fantastic one to make a day ahead. I have been making this tiramisu forever. It’s a very classic recipe, which you can adapt with on trend flavours, but this is the classic. We have also adapted this to be a slice at RedKitchen. For large groups it looks really elegant in coupes, and for about $1 you can hire some stemless wine glasses, small bowls or coupes from your local hire centre. For some reason I always seem to have enough wine glasses for everyone. 100g caster sugar

8 carrots, peeled and cut longways

500g mascarpone cheese

8 purple carrots, peeled and cut longways

6 egg yolks

12 small onions, peeled

2 shots espresso or 2 tsp instant coffee (Moccona is good)

zest 2 oranges

Kahlua

2 tbsp grainy mustard

chocolate sauce

¼ cup olive oil

Savoiardi sponge fingers

chopped parsley and chives

1 cup lightly whipped cream

Turn oven on to 180°C fanbake. Put the kumara and potatoes in a bowl (ensure they are dry). Add the orange zest, mustard, some oil and salt. Add the onions with a tiny bit of oil to a roasting pan and pop in the oven. After approx. 15 minutes add the carrots and after another 10 minutes add the fresh thyme, garlic, potatoes and kumara. Ensure there is plenty of room for air circulation (you may have to use two roasting dishes). Put the Israeli couscous in a bowl and mix in the oil, parsley, chives, salt and pepper and check the seasoning. (I add Waiheke Island herb spread at this point.) Once the veges are cooked, cool a little and fold them through the couscous. Transfer to a beautiful serving platter and it’s ready to go. You can change the veges around to suit the seasons. It looks amazing with all the interesting baby beets, carrots and onions you get from the local markets. You need triple the vegetables to the couscous ratio as the couscous is just there to add interest and carry the flavoursome dressing.

Valrohna cocoa for dusting Beat the caster sugar and egg yolks on medium speed unitl light in colour and fluffy like mousse. Add the mascarpone and beat a little longer till incorporated and there are no lumps. In a separate bowl mix the coffee, Kahlua and add extra sugar until it tastes sweet and strong. Put a little chocolate sauce in the bottom of a coupe, and then a dollop of the mousse, add a thin ring of the chocolate sauce around the edge of the coupe. Dip a sponge finger in the espresso mix and layer on top, add another layer of mousse. Place in the chiller. These are ready to top, which you can do a few hours before guests arrive. To top, spread a very thin layer of freshly whipped cream on top of the tiramisu and cover with Valrohna cocoa or very thinly shaved chocolate and then cocoa powder.

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Holy Smoke

words KATE WILSON | images ASHLEE DECAIRES

Summertime is the season of smoking—food that is. One of mankind’s oldest preserving and flavouring techniques comes to the fore this season, whether marshmallows around the campfire, over-zealous barbeques or smoking your catch of the day.

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FABULOUS SMOKE INFUSERS ARE AVAILABLE FROM THE SCULLERY ON VICTORIA STREET IN HAMILTON.

Originally, smoking was used as a means to preserve meat through drying the flesh out by a fire—plus through supplying antioxidant and anti-microbial properties (such as the phenols and carbonyls) from the various compounds in the wood. These days smoking is not needed so much as a preservative, but for the mouth-watering flavour it adds. Understanding some of the science behind smoking gives a greater appreciation of how you can best work with this primitive technique. The act of bringing wood, tea, hay or other organics to smoking point releases a spectrum of flavouring compounds, which differs according to the material being smoked. So care is needed to choose a product that matches the flavour effect you are trying to achieve. Warning - NEVER smoke treated wood as this can add potentially toxic chemicals to your food. To counter the effects of smoke drying meat, a brine can be introduced into the meat some hours/days beforehand. In addition to adding water, a brine also helps break down some of the proteins in the meat, making it more tender. Brines can be used when hot or cold smoking. Hanging meat beforehand can also enhance the outcome of the smoking process. This encourages the formation of a pellicle (thin skin) of tacky proteins that the smoke adheres to. Smoking can generally be divided into two categories—cold or hot. Cold smoking is a slow technique by which the food has smoke funnelled to it without being exposed to additional heat. In contrast, hot smoking is much quicker and also cooks the food as it is placed directly above the hot smoke.

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The respective textures of cold and hot smoked meat are quite different. Think of the firmness of cold smoked salmon slices compared with the softer juiciness of hot smoked salmon chunks. Personally, I prefer to use hot smoking as a technique for smoking fish and without brining. Namely because it’s quick, and I can readily convert lesser quality fish from my catch (such as kahawai) into a tasty meal. We use roughly a 1:2 mix of flaky salt and brown sugar placed on top of the fish (oily fish is best) and smoke for 10 minutes. This is then used in a variety of dishes, including the ubiquitous fish cakes. Smoke flavour can also be added through use of a smoking gun, which is a fun device allowing smoke to be quickly introduced via a rubber tube to food in a covered container. Not for preservation, simply for flavour, this technique is easy to use with produce, other than meat. Think shaved butter, grated cheese, mashed potato … The key is to do anything that increases surface area and thus exposure to the smoke molecules. Smoked water is another way to introduce a smokey flavour and can be bought from various food outlets. Manufactured by bubbling smoke through water, this leads to a highly concentrated product which only requires a few drops to transform a meal to smokey goodness. The concentration, however, means the best way to introduce it is through other liquids such as in stew, soup or sauce. This summer why not make your food smoking hot!

KATE WILSON | PROF’S @ WOODLANDS www.profs.co.nz


Smoked Tomato Coulis Seriously this is amazing! A big thanks to Al Brown for the genesis of this punchy sauce that goes well with lobster, pasta, beef steak and so much more. 400g tomatoes ⅓ cup brown sugar 2 tbsp flaky salt 2 tsp whole cumin seeds 1 tsp hot smoked paprika 1 tbsp brown sugar 2 tsp tomato paste ¼ cup olive oil salt and black pepper Halve the tomatoes and place, cut side up, into a smoker. Press into the halves the salt/brown sugar mixture. Smoke until the tomatoes are soft – around 10 minutes. Blend the smoked tomatoes with the remaining ingredients.

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Smoked Fish Cakes

If we catch less than perfect eating fish (e.g. kahawai), then the default is to hot smoke it and turn it into fish cakes. I use a mix of ⅓ flaky salt to ⅔ brown sugar which I slather on top of the filleted fish. Just 10 minutes in the smoker is sufficient to get the flavour and texture needed. The flesh should flake easily when ready. As the ‘cure’ is salty, there is often no need to add extra salt into the recipe. 200g smoked fish roughly broken into 1cm chunks 2 medium sized potatoes 1 spring onion, finely chopped 2 tbsp finely chopped parsley big pinch white pepper ½ cup breadcrumbs (preferably Panko) Boil the potatoes then smash them so they are in small rough chunks. Mix with all the ingredients except the breadcrumbs. Fashion into cakes and then press each cake into a bowl of the

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breadcrumbs so they are fully coated. Shallow fry or bake (200°C) until the crumbs are a dark golden brown. SERVE WITH TARTARE SAUCE.

Tartare Sauce

An invaluable recipe for the long summers of fishing we hang out for. Use with any fish dish including smoked fish cakes. Simply mix the following ingredients together; ½ cup mayonnaise (homemade if possible) 4 black olives, finely chopped 1 tbsp capers, chopped 4 cornichons (baby gherkins), finely chopped 1 tbsp red onion, finely chopped ¼ tsp mixed chilli 1 tbsp lemon juice


CAMP OUT Whether you’re the family who think it’s only camping if you are completely off the grid or you think a tent on the bank lawn is roughing it there is nothing quite like the taste of a meal cooked over a real fire. Get into the camping spirit this summer with these great recipes. words VICKI RAVLICH-HORAN | photography ASHLEE DECAIRES

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NOURISH | recipes Damper A camp fire classic! Making damper is super simple and something everyone can get their hands dirty making. Serve for breakfast, as a starter or as an alternative to s’mores for dessert. 2 cups self-raising flour 1 cup natural yoghurt pinch salt Mix all the ingredients together until it forms a ball. If too dry, add an extra tablespoon or two of yoghurt. Divide into eight balls. On a floured board, pat or roll each ball out as thinly as possible. Brush one side with oil and then place it oil side down on a grill. Brush the other side with oil and after a couple of minutes flip. Serve with extra virgin olive oil and dukkah, or watercress and kawakawa pesto. Alternatively, roll the damper out into a thin worm. Twist these onto a clean stick (we used thick bamboo). Hold these over the hot embers turning them often until golden brown all over. Serve with jam and whipped cream.

Watercress and Kawakawa Pesto One of the joys of camping is getting out in the great outdoors and exploring our wonderful country. Take advantage of this with a little foraging. Pikopiko are fun to hunt and once washed can be eaten raw or grilled on the BBQ. Kawakawa will add a peppery kick to your food, including this pesto. ½ cup pumpkin seeds, toasted 100–150g watercress 4–5 kawakawa leaves 1 garlic clove ¼ cup extra virgin olive oil 50g Parmesan, grated pinch salt Place everything but the oil in a food processor and whizz. Add the oil until it comes together in a beautiful green puree. If you are off the grid, you can pound it out into a puree in a mortar and pestle.

No ordinary food store Tauranga: 111 Third Avenue - 07 579 911 • Rotorua: 1131 Amohau Street - 07 346 0081 vetro.co.nz

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Satay Rice Salad Rice is an ideal staple to take camping. It doesn’t require refrigeration, takes up little space and can be cooked in a pot over an open fire. This salad uses cold cooked rice, so perfect if you had a stew or curry the night before and have leftover rice. The dressing can be made in a jar and keeping with the theme of easy prep, you can use frozen mixed veg. 3 cups cooked rice (1 cup uncooked rice) 2 cups vegetables (frozen mixed vegetables or a combination of capsicum, carrot, celery, beans…) 1–2 spring onions, finely chopped ¼ cup peanut butter 1 clove garlic, crushed 1cm of fresh ginger root, finely grated 2 tbsp lime juice 2 tbsp soy sauce 2 tbsp sweet chilli sauce ¼ cup water

Pork Skewers

fresh coriander for garnish

500g pork fillet or pork schnitzel

Place the rice, vegetables and spring onions in a large bowl. In a jar add the remaining ingredients and shake until well combined. Pour over the rice and vegetables, toss to combine. Serve garnished with some fresh coriander.

1 tsp ground cumin 1 tsp ground coriander pinch salt and pepper If using pork fillet, slice into wafer thin slices. If using schnitzel, cut into 1.5cm strips. Mix the cumin, coriander, salt and pepper together and rub all over the meat. Thread the meat onto skewers, preferably metal ones if cooking over coals or on an open fire.

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Orange Skillet Cake

Mix all the ingredients in a large bowl, whisking until you have a smooth batter.

This cake only works if you have a heavy cast iron pan, an essential piece of kit in your kitchen at home and while camping.

Line the bottom of a 25-30cm cast iron pan with a circle of baking paper and pour the batter in. Cover with a lid and place over a low heat.

2 cups self-raising flour 1 cup sugar 1 cup oil 1 cup milk 3 eggs zest of an orange ¼ cup orange juice

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After approximately 25 minutes take the lid off and check the middle is not still completely runny. If it is place the lid back on and wait a further 5–10 minutes. Don’t try to rush the cooking as you may end up with a burnt bum. When the top of the cake is no longer runny, carefully flip it onto a large plate. Be careful doing this, perhaps enlist some help as a cast iron pan is heavy and at this point hot. Take another plate and place it on top of the cake and flip again. Line the skillet with a new round of baking paper and flip the cake back into the pan. The cooked side should now be facing up. Cover again with the lid and cook for a further 20 minutes. Serve with grilled figs or stone-fruit and a drizzle of honey, or some fresh summer berries.


Salad Daze WORDS AND IMAGES BY EMMA GALLOWAY

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NOURISH | recipes

BEETROOT + WATERCRESS SALAD WITH HORSERADISH CRÈME FRAICHE

Serves 4

You can find fresh watercress at selected fruit and vegetable stores, farmers markets and health-food stores. It tends to wilt very quickly once picked. To remedy this, as soon as you get it home, place it into a big bowl of ice-cold water, set aside for 10–15 minutes before draining and spinning in a salad spinner. Find crème fraiche at the supermarket in the cheese section and grated horseradish in jars in the condiment area.

2 large handfuls watercress

4 medium cooked beetroot, peeled and cooled ¼ red onion, finely sliced ¼ cup walnuts, lightly toasted and roughly chopped extra virgin olive oil, to drizzle Horseradish crème fraiche 175ml (¾ cup) crème fraiche 3–4 tsp grated horseradish 1 clove garlic, crushed 1 tsp finely grated lemon zest 2 tbsp lemon juice fine sea salt Slice each beetroot into 8 wedges and arrange on plates along with the watercress, red onion and walnuts.

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Combine horseradish crème fraiche ingredients in a small bowl and season with salt. If you’d like it to be a bit more of a dressing, add a tablespoon or two of cold water, until desired consistency is achieved. Drizzle a little olive oil over each salad and dollop with horseradish crème fraiche. Serve immediately. NB: To cook beetroot, trim leaves, allowing 1–2cm of stalk to remain at the top. Place into a saucepan, cover with plenty of cold water, bring to the boil then reduce to a simmer. Cook 30–45 minutes or until tender. Drain and set aside until cool enough to handle. Slip off the skins. NB: To toast walnuts, preheat oven to 180°C. Place nuts onto an oven tray and roast 8–10 minutes, stirring often, until golden. Remove from oven and set aside to cool.


GRILLED ZUCCHINI + SPINACH WITH ROASTED CAPSICUM DRESSING

Serves 4–6

You could also use a selection of mixed salad greens in place of the spinach, if preferred. Pine nuts have a tendency to go rancid quite quickly due to their high oil content, which is why I always store mine in the freezer. They can be used straight from the freezer.

1 bunch baby spinach (2–3 handfuls)

ROASTED CAPSICUM DRESSING

oil and blend on high until smooth and emulsified. Season with salt, to taste.

1 red capsicum, halved lengthwise and seeds removed 1 clove garlic ½ tsp honey 3 tbsp red wine vinegar 125ml (½ cup) extra virgin olive oil fine sea salt, to taste Set oven to grill, place the capsicum halves, cut-side down onto a tray and rub a little olive oil onto the tops. Grill 8–10 minutes or until charred and black in places. Remove from the oven and place into a bowl, cover with a tightfitting lid/plate and set aside for 5–10 minutes. Peel off skin and discard. Place grilled capsicum, garlic, honey and red wine vinegar into a blender and pulse until roughly blended. Add olive

4 medium zucchini, ends trimmed olive oil, to shallow-fry 2 tbsp pine nuts, lightly toasted.

Slice zucchini into 1 cm rounds. Heat a large frying pan over a medium-high heat and cook zucchini in batches until golden brown on both sides. Season with a little salt and pepper, then transfer to a plate, repeat with remaining zucchini. To serve, arrange spinach leaves and grilled zucchini onto a platter, scatter with toasted pine nuts and drizzle with enough dressing to coat the leaves. Any leftover dressing will store in a glass jar in the fridge for 4–5 days. NB: To toast pine nuts, place into a dry frying pan over a medium heat. Cook, stirring often until golden. Watch carefully as they can go from light golden, to burnt in a matter of seconds.

Emma Galloway is a former chef, food photographer and creator of the multi-award winning food blog My Darling Lemon Thyme. Emma has published two cookbooks, My Darling Lemon Thyme and A Year in My Real Food Kitchen. She lives in her hometown of Raglan, with her husband and two children.

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Book Review

I have been a fan of Sarah Tuck’s contributions to Dish Magazine for a while now. Her recipes strike the perfect balance of inspirational yet attainable. Classic flavours or dishes have an innovative or interesting twist, always enticing me to give them a go.

COMING UN STUCK by Sarah Tuck

As a recipe writer and food stylist who dabbles in a little photography, I look at recipes in magazines with a critical eye. Sarah is one of the growing number of food writers whose work includes writing the recipe, the styling and photography, each a different skill yet she does each equally well. This, her first book, Coming Un Stuck, illustrates Sarah’s talent as well as the personal journey she recently found herself on. Food writer, food stylist, photographer, mother, wife … we often define ourselves with labels, but is this really who we are? A year ago Sarah’s youngest child headed off to university and a few months later her husband left to pursue a new life. Sarah says she “came unstuck”. “I couldn’t be bothered to eat,” says Sarah, “and I certainly couldn’t summon the inclination to cook.” With the help of friends, family, a psychologist, long walks and many yoga sessions, Sarah pulled through and she says, “I began to do what I have always done to show my love for the people I care about. I cooked.” The book was a cathartic journey for Sarah and we get to enjoy the results. The chapter titles give you a taste with ‘start the day right’, ‘sad arse dinners for one’, ‘share the love’ and ‘the sweet stuff’. Coming un stuck, RRP$59.99, available at all good book retailers.

Sarah has generously shared one of her favourite recipes from the book....

THE

ULTIMATE

Vege Burgers

Serves 4

This recipe came together in a flash; the burgers have such a brilliant flavour and texture combination and are super satisfying. 2 x 390g cans cannellini beans 2 cups rolled oats 6 cloves garlic ¾ cup loosely packed parsley leaves ½ tsp chilli flakes finely grated zest of 1 lemon sea salt & freshly ground black pepper 1/3

cup pine nuts

2 tbsp extra virgin olive oil 2 tbsp cider or white wine vinegar 1 tsp caster sugar

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1 tbsp finely chopped fennel fronds 2 fennel bulbs, trimmed, finely sliced ½ small red onion, finely sliced ½ cup Greek-style natural yoghurt ½ cup good-quality mayonnaise (I use Best Foods) 3 cloves garlic, crushed 2 tsp Dijon mustard finely grated zest of 1 lemon 2 tbsp high smoke point cooking oil 4 brioche buns, split 3 cups watercress 2 avocados, sliced

Rinse and drain beans and put them in a food processor with the oats, garlic, parsley, chilli flakes and zest. Season well with salt and pepper and whiz to combine. When it comes together as a thick paste add pine nuts and pulse to combine. Tip out into a bowl and squash together into four burger-sized patties. Put olive oil, vinegar, sugar, fennel fronds, and salt and pepper in a bowl and whisk to combine. Toss sliced fennel and onion through the dressing. In a separate bowl, whisk yoghurt, mayo, garlic, mustard and zest with salt and pepper. Heat cooking oil in a large frying pan over a medium heat and cook patties for 3–4 minutes each side until cooked through. Grill brioche buns and serve patties with yoghurt mayo, watercress and avocados, topped with fennel slaw.

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EVENTS Vilagrad Winery Lunch Enjoy a wonderful lunch in the Waikato Sunday 21 January $79.50pp. transport included ex-Tauranga To book email tgatastingtours@xtra.co.nz

Air Chatham’s Sunshine and a Plate Celebrate Whakatāne’s produce and sunshine by enjoying cocktails on the tarmac, gourmet food markets, scenic flights on the Air Chatham’s DC3, sunset dinner on the Ohiwa Wharf and more. 23 February – 4 March 2018 Tickets available at the Whakatāne i-SITE and www.sunshineandaplate.nz

Nourish Fiji Foodies Tour Join Vicki for six luxurious nights discovering the foodie delights of Fiji. March 19–25 $4275pp (twin share) www.nourishmagazine.co.nz/fiji2018

Summer Arts Festival The Whakatāne Summer Arts Festival attracts visitors from all over New Zealand and has been an Anniversary Weekend highlight for over 20 years. Running from January through March every year, enjoy music, dance, outdoor theatre, film, art, sculpture, public programmes and more. www.whakatane.com/events

Local Wild Food Challenge Whakatāne’s Local Wild Food Challenge invites competitors to prepare a dish from ingredients sourced from the bush, sea, lakes, rivers or even your back garden. On the day competitors will present their dishes for judging and spectators can enjoy tasting wild food, watch demonstrations and enjoy a range of entertainment. Waitangi Weekend, 3 February 2018 www.localwildfoodchallenge.com

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NOURISH | directory

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CONTACT: VICKI 021 651 537 | 07 847 5321

vicki@nourishmagazine.co.nz

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LET US CREATE A UNIQUE EXPERIENCE FOR YOUR GROUP

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Nourish BOP Summer 2017  
Nourish BOP Summer 2017  

Fresh local flavour from the Bay of Plenty in New Zealand. In this editions we bite into juicy plums, master meringues, get all smoked up an...