Issue no. 15, Winter 2014
local artist Owen Dippie
DUCK! Get the most from oats
Letâ€™s go shopping
Fresh local flavour
BAY OF PLENTY, NZ
Intro Issue 15
to make your own pastry. And once you have gone to the trouble to make your own pastry we have some delicious pie recipes on page 24. Or if you want to cheat we suggest you go see Kathrin at Lavish Foods and try one of her Wicked Pies; you can read all about them on page 18. In this edition our resident gardening guru Melissa gives us some tips for our winter garden and growing the very fashionable kale. We also meet local artist Owen Dippie.
It’s very easy during winter to hibernate. This winter we want to inspire you to create an excuse to throw a party. France’s national day, Bastille Day, falls in early July making for a convenient excuse to get in the kitchen and have a go at some classics like Confit Duck (see the recipe on page 17). Once you start thinking of a reason there are many, from American Independence Day on 4 July through to mid-winter Christmas celebrations or even Selaks National Roast Day.
Winter is a time for comfort food and what could be more comforting than a great homemade pie? On page 22 we have a step by step guide on making your own rough puff pastry, as the colder temperature makes winter the best time
Issue no. 9, Spring
My Darling Lemon Thyme
All Things Fishy what
– we discover sustainable means – learn to fillet a fish – great fish recipes
From Bean to Cup
How to grow and great recipes
Editor Vicki Ravlich-Horan Creative Director Anna Mollekin (Alm Creative) Editorial Assistant Victoria Russell Proof Reader Nikki Crutchley Contributors Victoria Russell, Bronwyn Lowe, Henry Jacobs, Kate Underwood, Deborah Murtagh, Megan Coupland, Melissa Spargo Photographers Claudia Aalderink, Vicki Ravlich-Horan Illustrator Bron Alexander Cover Fiona Hughes and Jani Shepherd ISSN 2324-4372 (Print) ISSN 2324-4380 (Online) Advertising Enquiries Bay Of Plenty Region: Melissa Spargo firstname.lastname@example.org 021 209 7286 Waikato and National Sales Vicki Ravlich-Horan Vicki@nourishmagazine.co.nz 021 065 1537 Feedback email@example.com Subscriptions www.nourishmagazine.co.nz/subscribe – $30 for a year (4 issues)
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Contents 04 Vic’s picks
05 Selaks New Zealand Roast Day
06 Take the oat oath this winter… 10
Owen Dippie – larger than life
Dreaming of a winter escape?
Who made all the pies?
20 Book review
22 Rough puff pastry 24 Pies
26 Winter gardening 27 Ask the experts 27 Feel the fear!
28 It’s only a flat white
28 Contributors Fiona Hughes and Jani Shepherd Fiona and Jani are two Kiwi girls based in Auckland married to boys that were raised in France. Together they share a love of food, good living, creating, gathering and collaborating on commercial and creative projects.
Jani and Fiona love nothing more than to portray everyday objects in simple but naturally beautiful ways, from real life to still life. It was food that bought the pair together—they met at the Pine Harbour FRESH MARKET, the weekly gourmet market Fiona launched back in 2009 in South Auckland. “We curate our recipes around what is seasonally available and only put together what we and our friends and families enjoy eating—good honest food that looks and tastes great,” Fiona says.
30 Events Bay Of Plenty 31 Directory
“The work we produce is very multi-faceted. Fiona and I find ourselves in the middle of a paddock shooting for commercial clients one day, to building a DIY project or testing and creating recipes for our regular magazine contributions the next,” says Jani. Fiona is no stranger to the Waikato, having grown up in Tamahere. Hamiltonians will know her as the original designer behind The Country Providore retail concept.
Together with Jani, Fiona is utilising her design skills to produce a range of products featuring Jani’s emotive photography of their creations under their brand Gatherum Collectif that will launch this coming summer. To view more of their work go to www.gatherumcollectif.com
Congratulations Heather Nelson – the winner of the Kitchen Aid Kettle from our Autumn edition.
Vic s picks The Z-Nail Gang
In case you haven’t heard, there’s been an incredibly unique celebration of local community happening in and around Te Puke! Over the past few months, the filming of a movie has taken place, utilising the resources of passionate and talented local residents as well as the bountiful scenic locations on offer here in the Bay of Plenty. The Z-Nail Gang is based on a true story and tells the tale of a small community in New Zealand battling with a corporation intent on achieving their fiscal goals with no regard for the land or people affected. What eventuates is resonant, humorous and dramatic and is a movie we can all be proud of!
California Creamery Winter may not be the best season of the year to be talking about ice cream but we wanted to be the first to let you all know about California Creamery. Nigel Fluharty and Rebecca Simon are a couple from, as the name would suggest, California. They arrived in New Zealand three months ago looking for a sea change and have been hard at work in the Lavish kitchen perfecting their homemade gourmet ice creams. As the weather begins to heat up watch out for California Creamery, or if you can’t wait, head to Lavish on Eleventh Avenue to devour some now.
Anton and Kylie Steel, along with a slew of fantastic cast, crew and volunteers and next to no budget, spear-headed the movie, with their idea of creating a film based on connecting, creating and celebrating people and communities. The movie is set to be released this winter and you can keep track of developments on the website www.znailgang.net.nz and Facebook www.facebook.com/znailcommunity
The ConfectionEry Collection If you haven’t discovered The Confectionery Collection’s chocolates yet you need to! Sarah and David Walton make the most delicious and gorgeous fresh chocolates using Belgium chocolate, fresh cream and butter as well as seasonal herbs and fruits. Each handcrafted chocolate is a work of art. Sarah is a qualified chocolatier and David a chef, making the couple the perfect pair for such a culinary enterprise.
You can get your hands on some of their chocolate at the Tauranga and Mount Maunganui Farmers’ Market or online at www.theconfectionerycollection.co.nz
Smoothie Club at The Local We have been hearing murmurs about the Smoothie Club at The Local in Mount Maunganui for a while now, and it seems we are not the only ones as Fiona from The Local tells us it has become so popular they now have it twice a month and bookings are essential. So what is it? I’m told a chance to take some time out and talk about real food over a delicious smoothie. Sounds like a wonderful way to spend an evening! For more information go and ask the team at The Local, 324 Maunganui Road, Mount Maunganui or go to www.thesmoothieclub.co.nz
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Selaks New Zealand
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The winter culinary calendar wouldn’t be the same without Selaks New Zealand Roast Day. Selaks is proud to be bringing Kiwis the fifth annual celebration of the humble roast on Sunday 3 August 2014. Now in its 80th year, Selaks Wines— founded in 1934 by Croatian immigrant Marino Selak—continues to live up to its rich history of bringing family and friends together over good food and wine. As a well-entrenched part of Kiwi tradition, the roast is one of New Zealand’s most loved meals. Selaks NZ Roast Day is about gathering loved ones together and recapturing all the fun, fanfare and good times that go with a Sunday roast. For recipe and wine-matching inspiration download your free eCookbook at www.selaks.co.nz
NICI WICKES’ BONELESS LAMB LEG STUFFED WITH BEETROOT & RICE PILAF Wine Match: Selaks Reserve Central Otago Pinot Noir Serves: 4–6
For the rice pilaf 1 cup white basmati rice 150g unsalted butter 2 red onions, sliced 1 tsp ground allspice 1 tsp cumin seeds 1 cinnamon stick 3 medium beetroot, scrubbed & grated
Sunday 3 August marks the fifth annual Selaks NZ Roast Day.
To celebrate, Nourish in conjunction with Selaks, SCANPAN and AngusPure are giving you the chance to win a fabulous roasting prize pack (valued at $500). The prize includes a SCANPAN large classic roaster, a quality AngusPure beef roast and a limited edition Selaks NZ Roast Day apron, chopping board, oven mitt and tea towel.
To win, simply email your details to firstname.lastname@example.org with your favourite type of roast in the subject line before July 21.
For the lamb 1.5 kg leg of lamb — get your butcher to de-bone this 2 tsp ground allspice 4–6 cloves of garlic, peeled & crushed 2 tbsp pomegranate molasses 1 tsp sea salt ½ cup Selaks Reserve Central Otago Pinot Noir ½ cup water To make the rice stuffing, wash the rice in a sieve until the water runs clear. In a medium, heavy-based saucepan, melt the butter and fry the sliced onions for a few minutes. Add the spices and cook over a medium heat for about 10 minutes until onions are completely soft, then add the page 5 www.nourishmagazine.co.nz
grated beetroot and cook for a few more minutes.
Add the rice then cover with water to 2cm above the level of the rice. Bring to the boil, covered, then stir once. Replace the lid and reduce heat to low and cook for 7–10 minutes. Remove from the heat and rest the rice for five minutes, with the lid on, while you prepare the lamb. Preheat the oven to 150°C.
For the lamb, combine the ground allspice, crushed garlic, pomegranate molasses and salt and rub over the inside surface of the lamb. Put half of the pilaf inside the leg, tuck the meat around the rice, and tie with string to secure. Place in an ovenproof dish, add the wine and water, seal with foil and cook for one and a half hours. Remove the lamb from the oven and remove the foil. Increase the oven temperature to 200°C. Pack the rest of the rice pilaf into the dish around the lamb and roast for 15 minutes more, or until the lamb is nicely browned. Rest for 15 minutes before carving. Serve lamb on flat breads with minted yoghurt and the rice pilaf on the side.
OAT OATH this winter…
here is something so incredibly warm, comforting and satisfying about sitting down to a bowl of hot, steamy oat-laden porridge. Perhaps it’s our subconscious whispering to our insides about the goodness we are ingesting. Or perhaps it’s the fact that oats are affordable, nutrient dense, convenient and despite your love or aversion for porridge, they can be added to a range of sweet, savoury, breakfast, dinner, snack and lunch options. If you need bulk, texture or some hearty ‘oomph’ in your recipe—oats are the answer.
Faced with hundreds of processed, flavoured and artificial boxed products in supermarket aisles, wholegrain oats hold their ground in the nutrition stakes. It is the wholegrain nature of oats that take them to their rightful place in the health pecking order. Wholegrain refers to when all parts of the grain remain intact, including the bran, endosperm and germ.
With many shapes and forms, from rustic steel-cut or old-fashioned oats, to classic rolled oats and finer quick oats, they all provide that same wholesome goodness. Groats, instant oats, oat bran and even oat flour are also available. The difference between varieties comes in the rolling and steaming process and each varies in their cooking time. But regardless of their form, your well-being will certainly welcome their presence.
We love oats from Harraways as they are a true Kiwi company. 100% owned and operated by New Zealanders and processing New Zealand grown oats for 140 years.
Unlike many refined and processed carbohydrate sources, such as white flour, rice or pasta, oats are a fabulous source of fibre. Fibre is our friend. Not only does it help you feel fuller for longer, this multitalented nutrient does wonders for your insides, playing a crucial role in digestive health and disease prevention. Oats contain both soluble and insoluble fibre. The soluble fibre essentially works as a mop, forming a gel-like texture that moves along your digestive page 6 www.nourishmagazine.co.nz
system trapping certain food substances associated with high cholesterol (such as bile acids—high in fats and sugar) and preventing them from being absorbed.
The insoluble fibre acts as an exfoliant or scrub, helping move food along and preventing build up or constipation. The oats essentially absorb water and puff up as they work their way through your intestines, giving your system a spring clean. Studies have shown that including oats in your diet can significantly improve digestive health and lower total cholesterol, decreasing your risk of heart attacks and stroke.
Those overachieving oats are also low in fat, sugar and sodium and are a good source of protein. They contain small yet significant amounts of B vitamins, calcium, iron, magnesium and selenium. Plus their wholegrain complexity means that when you eat oats your body is forced to absorb and digest them slowly, allowing a steady energy release and delaying any post-meal hunger pangs. Despite all these virtuous traits, oats do contain phytic acid, often called the anti-nutrient, which is found within the hull of nuts, seeds and grains. It is known to reduce our absorption of certain minerals, such as calcium, iron, zinc and magnesium. However, there is one very simple solution. Soak your oats in clean water for 8–24 hours or overnight in the fridge and allow your body to gain all of their nutritional benefits.
So take the ‘Oat Oath’ this winter and reap the rewards of this humble, versatile, unassuming and powerful grain. Kate Underwood Relish the memory. talestosavor.blogspot.com
Oaty Cranberry and Chocolate Chip Cookies 125g soft butter ½ cup brown sugar ½ cup sugar 1 tsp vanilla extract 1 egg 1 cup flour 1 tsp baking powder 1 cup rolled oats ½ cup cranberries 125g dark chocolate chips Cream the butter and sugars together until light and fluffy. Beat in the egg and vanilla.
Add the flour, baking powder and rolled oats and mix these in with a wooden spoon. Finally, mix in the cranberries and chocolate. Roll tablespoons full of dough into balls and place on a lined baking tray, 2-3cms apart.
Bake in an 180°C oven for 10-15 minutes, or until golden brown.
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Bircher Muesli This is a great way to start the day. I often make up a big batch so I have a quick and easy breakfast ready for the next three days. My grandmother used to make a Swiss version when we were kids using condensed milk. Yummy, but perhaps a little high in sugar for first thing in the morning.
Â˝ cup of rolled oats enough apple juice to cover the oats Â˝ a grated apple per person Â˝ cup of natural yoghurt per person I also add dried fruit like cranberries, apricots & raisins plus some seeds or nuts.
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Soak the oats and dried fruit in the apple juice for at least half an hour. When the oats have softened and the dried fruit have plumped up, grate in the apple and mix through the yoghurt, nuts and seeds. Put in an airtight container and refrigerate overnight ready for the simplest breakfast the next morning.
Oatmeal Crumbed Chicken Tenders ½ cup of oat bran ¼ cup grated Parmesan 2 tsp Tuscan seasoning 500-750g chicken tenderloins Mix the oat bran, Parmesan and Tuscan seasoning in a shallow dish. Dip each chicken tenderloin in the oat mix so each is well covered. Heat a little butter and olive oil in a pan and fry the chicken on a medium heat until golden brown on both sides. A medium heat ensures the chicken cooks through without burning the outside.
Hint: I like using a combination of butter and olive oil to fry these as the combination ensures great flavour and a golden colour.
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You know you have arrived at Owen Dippie’s studio when suddenly the walls in the industrial back lanes of the Port of Tauranga start to come alive with larger than life portraits. Tauranga residents will be familiar with Owen’s work as he has transformed several nondescript walls into works of art throughout the city.
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or someone who struggles to draw a convincing stick figure, I am in awe of Owen’s talent. His works, whether they are 20 metres tall on a brick wall or a canvas in his studio, are captivating.
Owen says he has “never really done anything else”. He started drawing at school and never stopped. Drawing led to painting and then at art school in Auckland he was introduced to spray paint. “It was art at a push of a button,” says Owen. “I think it’s all the same. It’s all just paint and I use the same approach.” Owen’s first large scale work was three metres tall and ever since they have just kept getting bigger and bigger. Owen and his wife Erin recently returned from Christchurch where Owen had been commissioned to paint the side of the Isaac Theatre Royal as part of a street art festival in the city. The 30 metre ballerina is Owen’s largest work to date. Erin says, “We keep saying the bigger the better, but we are running out of big spaces.” The image of Odette the dying swan in Swan Lake has proved to be a powerful image for many, reducing some people to tears as this powerful and striking image
sits amongst the rubble of earthquake ravaged Christchurch.
The mixing of “high brow art” and “low brow art”, as Owen puts it, is something he particularly likes. “The clash of the two creates something special.” Street art, Owen believes, is an art free of restrictions; it’s free for all to enjoy and available to view 24 hours a day.
While much of Owen’s work is street art and this is the form he is best known for, he does not consider himself a graffiti artist as such but simply an artist that works in many mediums. This outlook is reflected in Owen’s murals. Where graffiti artists use paint to block, Owen layers his paint, much like you would do if using a brush. The result is strikingly realistic images that draw you in.
The logistics of creating such works of art on a large scale cannot be underestimated. Imagine being 25 metres up on a platform painting, not being able to see the work in context unless you get down to ground level and even then you need to step back to get the true perspective. It is little wonder spectators are drawn to watch Owen work.
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Being in the limelight though is something Owen avoids, preferring his art to speak for itself.
So where to next for this local lad? Owen and wife Erin are about to embark on the trip of a lifetime to LA and New York. Already quite well known in New York, the couple believe to make it big you have to make it in LA, and the only way for people to appreciate Owen’s talent is for them to see it for themselves. They admit up until now they have been content living the life of starving artists, “as long as we had enough money for dog food,” laughs Erin. Owen says his ambition is to work around the world but live in New Zealand which would be a fantastic outcome for all, Owen gets to conquer the art world and New Zealand gets to keep such a colourful and talented son. www.owendippie.com
Dreaming of a Winter Escape?
reaming of a winter escape? Planning on getting a jump start on your Christmas shopping this year? Pauline and Carla Hunt may have the perfect solution with their seven day shopping tours to LA.
It was an idea the pair had when on a family holiday in the US. Pauline says they were having the usual tussle with the boys in the family about the amount of time they could spend shopping. The men were clearly unaware of the bargains to be had and the quality shopping they were missing out on.
With a seed of a business idea planted, on their return to New Zealand Pauline set to work to see if she could grow the concept. Pauline completed a Diploma in Tourism and Travel Management, this she says “gave me valuable knowledge and insight of how the tourism industry worked from the inside”. Couple this with a lifetime of travel experience, Pauline and Carla began researching, planning and making the connections to bring their shopping tours to life.
A few trips back to LA completed their research and Let’s Go Shopping Tours was launched.
The pair has thought of everything! A session with a stylist is even included in the itinerary. Pauline says the tour covers “the best shopping LA has to offer, from outlet shopping to designer stores in Beverly Hills and Santa Monica and many other locations”. They even managed to sneak in time for some iconic sightseeing so everyone goes home with not only their suitcases jam-packed but some wonderful memories and a sense that they have seen everything LA has to offer.
Imagine one mall with 36 shoe shops! Pauline says they have kept the group size purposely small to ensure a personal experience and to allow lifelong page 12 www.nourishmagazine.co.nz
friendships to flourish. Another unique feature of Let’s Go Shopping Tours is they are for women only. According to Pauline this was for a number of reasons: she wanted to offer women the opportunity to shop till they drop without the constraints of their partners or family. She also wanted to offer women travelling alone a fun and safe option. So start writing that list and getting the girlfriends lined up because a Let’s Go Shopping Tour sounds like a must do! For more information on Let’s Go Shopping Tours go to www.letsgoshoppingtours.com
Duck! Growing up, winter was synonymous with duck shooting, for in the Ravlich household it was law that the heater couldn’t be turned on until duck shooting season. Inevitably, this also meant my memories of duck come with images of them, along with the occasional swan, hanging on the clothesline for a couple of days before Dad plucked them and Mum then attempted to turn their strong gamey flavour into something the whole family would eat.
t wasn’t until I lived in London that I discovered duck was actually a delicious protein that could be prepared in many more ways than slow cooked in the crockpot. Then when living in Melbourne I had one of the most memorable meals at an Asian restaurant. Their specialty was duck and the meal was five courses all from the one duck.
Thankfully the growing influence of European and Asian cuisines in New Zealand has meant that duck is growing in popularity, and thanks to local producer Quack a Duck it is now readily available. It appears though that many people have had the same childhood experiences as me and so convincing them to give duck a try can be a challenge. Lucy Meek, owner of Saveur Duck, the distributors for Quack a Duck says, “There are still a few misconceptions regarding this relatively new meat. One has to remember it has only been available to buy for about 10 years, prior to this you could only get whole ducks in Asian Markets. The area of confusion is game duck versus farmed duck. Many people have experienced wild ducks shot and placed on the table and most memories are not fond!” Lucy also says a lot of people are happy to order duck when out but think it is difficult to cook themselves. “I am not sure where the idea of it being difficult to cook comes from as it is really very easy.” Duck is often considered fatty, and the rendering down of the fat, especially when cooking a duck breast, probably contributes to the belief it is difficult to cook and bad for you. “Duck, if cooked properly,” Lucy says, “is quite a lean meat and high in iron.”
How the ducks are raised is also a concern some people raise so I was keen to visit Quack a Duck’s hatchery and farms for myself. Quack a Duck have four farms and
a hatchery in the Waikato, and two farms in the Bay of Plenty.
The hatchery is a very high tech affair with the eggs being collected, labelled and then placed in mechanical incubators that mimic the exact temperature and humidity as well as movements of Mumma duck sitting on the eggs. Magically, or more accurately through some great science, the eggs all hatch at a specific time twice a week. Having all the eggs hatch at the same time makes the logistics of transferring the day old chicks to the farms where they will be raised a whole lot simpler.
The farms the chicks are transferred to are made up of large, light-filled sheds. The sides of the sheds open to allow plenty of both natural light and ventilation while still protecting the ducks from predators and the elements. The ducks have plenty of room to move around and have access to continuous water and feed. Quack a Duck’s Business Manager Matthew Houston says ducks love to be clean which is why he believes “the key thing is the environment; clean space, plenty of light, lots of water and feed”. The ducks aren’t strictly free range, this would be hard to achieve when farming more than a handful of ducks. Having seen them for myself what I can say is, compared to many chicken farms, these ducks have it good. There is no strong ammonia smell as the shavings which line the floors of the sheds are changed daily. This incidentally is a great bi product for many of the farmers as a valuable fertiliser. The ducks don’t necessarily need water to swim in but they do need much more water than other poultry. This high intake of water does result in more frequent and sloppy droppings. page 13 www.nourishmagazine.co.nz
Matthew says their practices have been endorsed often by world experts as the best in the world. This, he says, is because there are the standards set by the government and then above this are his morals and standards. With current production around two and a half thousand ducks a week and expansion plans underway, it is clear that Quack a Duck have a winning formula and we will hopefully be seeing more duck on our tables. You can find Saveur Duck in all good supermarkets and food stores. www.saveurduck.com
Peking duck is the breed of commercial ducks raised in New Zealand. Although these flightless ducks are delicious made into the famous dish Peking duck the two terms are unrelated. The extra layer of fat on ducks acts as insulation and waterproofing for these birds which are after all waterfowl.
Spiced Duck with Orange and Fennel Salad 2 tsp fennel seeds 2 tsp cumin seeds 2 tsp peppercorns 3 juniper berries 1 tsp rock salt 4 duck breasts Â˝ cup orange juice Â˝ cup port 1 cinnamon quill 1 tbsp brown sugar Heat the fennel and cumin seeds along with the peppercorns in a dry pan for 3-5 minutes to release the flavours. Put these spices along with the juniper berries, peppercorns and salt into a mortar and pestle and grind to a fine powder.
side down. Cook the breasts on a medium heat for 6 minutes before turning. Cook the duck for a further two minutes. Drain all but 1 tablespoon of fat from the pan, return to the heat and add to the pan the orange juice, port, brown sugar and cinnamon quill. Continue to cook the duck for a further 6-8 minutes. Turn off the heat and allow the duck to rest for 5 minutes. Slice the duck and drizzle over with the now thick pan juices and serve with the fennel and orange salad.
1 fennel bulb 3 oranges rocket 1 tbsp extra virgin olive oil Â˝ tsp Dijon mustard salt & pepper Peel two of the oranges and cut into slices. Core the fennel bulb and then slice into super thin slices.
Mix the fennel and orange along with the rocket in a bowl.
Mix the juice of the remaining orange with the olive oil and mustard. Season to taste before dressing the salad.
Score the skin on each duck breast and then rub the spice mix all over them before covering and refrigerating overnight or at least a couple of hours.
Take the duck breasts out of the fridge 30 minutes before cooking. To cook, heat a large pan, placing the duck breasts skin
To make the salad
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Duck Ragu 4 duck legs 1 onion, peeled & finely chopped 1 carrot, peeled & finely chopped 1 celery stalk, finely chopped 3 cloves garlic, peeled bay leaf 2 sprigs of thyme Â˝ cup red wine 1 tin chopped tomatoes 1 cup chicken stock salt & pepper
Trim any excess fat off the duck legs. Heat a heavy pan or Dutch oven and place the duck legs, skin side down in the hot pan. Cook rendering off the fat for five minutes. Turn the duck over and cook for a further 2 minutes. Take the duck out and set aside. Drain off all of the fat except for a couple of tablespoons. Place the pan back on a low heat and add the onion, carrot and celery along with the garlic, bay leaf and thyme. Sweat the vegetables for 5 minutes until the onion is translucent and the carrots are soft.
Add the red wine and cook off the alcohol for a few minutes before adding back the duck legs with the tinned tomatoes and stock. Cover with the lid and cook in a slow oven (150Â°C) for 2 hours. When the duck is cooked check for seasoning. The duck should just fall of the bone.
Remove the thyme and bay leaf. Shred the duck removing all the bones. Serve the ragu with parpadelle.
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Duck Fat Roasted Potatoes
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Duck Confit This is a very traditional French dish, originally a way to preserve the duck for months—if not longer— without the aid of modern refrigeration. Although cooked in fat, the final result should not be fatty. 4 duck legs 500-600g duck fat 2 tbsp rock salt 6 cloves garlic 10 peppercorns 2 bay leaves 2 sprigs of thyme 2 strips of orange peel (optional)
Rub the duck all over with the salt. Place in a non-metallic dish in one layer, cover and refrigerate overnight.
The next day place the duck fat in a dish big enough to fit all the duck in. In the duck fat put the bruised garlic cloves, peppercorns, bay leaves, thyme and orange peel. Put the duck fat into a 140°C oven to come to a simmer. Meanwhile,
thoroughly rinse the duck legs and pat dry.
Carefully put the rinsed duck legs into the hot oil and cook for 2½ hours. Cooled and stored in the duck fat the duck will keep for months. To serve, remove the duck legs from the fat.
Duck Fat Roasted Potatoes Agria potatoes Duck fat Salt
Peel and chop the potatoes. Place in a pot of salted cold water and bring to the boil. Simmer for 10 minutes before taking off the heat and draining well. Shake the par cooked potatoes in the pot to fluff them up, giving the potatoes plenty of edges to be crisped up once cooked.
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Heat a generous layer of duck fat in an oven dish big enough for the potatoes to fit in one layer.
When the fat is hot add the potatoes and bake at 180°C for 45-60 minutes, turning a couple of times so they are crisp all over.
who made all
The meat is all free farmed from local farmers who don’t use pesticides. The vegetables and herbs are mainly sourced from growers at the Tauranga Farmers’ Market. The emphasis is on local and as organic as possible.
Each morning at 4am, Kathrin Chappell is busy in her kitchen on Fifteenth Ave making among other things her wicked pies. “I never realised that this country lives on pies,” laughs Kathrin.
f you asked Kathrin a few years ago if she thought she would be making pies every day, I’m sure she would be the first to scoff. But here she is making some of the best pies in the Bay. It all started when Kathrin took over the lease of an old lunch bar. While they were cleaning the place up, or as Kathrin puts it, scrubbing away the deep fryer smell, the locals started arriving wanting to be fed. “Next thing I know,” Kathrin says, “is I have a pie warmer and am making pies.” That small pie warmer has been replaced three times now, each time with a bigger one and yet by the end of each day it is empty.
To Kathrin and those who know her, the reason it is surprising that she is the owner of a burgeoning pie business is that she is the queen of clean eating. Having lived in the States for most of her life, food has always been her passion. Kathrin describes the thrill she gets from people eating her food: “I love feeding people and page 18 www.nourishmagazine.co.nz
love watching their faces light up like a Christmas tree; that’s my high.” Her love of food has always been centred around the belief in eating fresh food made from quality ingredients. So when Kathrin returned to New Zealand, she started a business called Lavish.
Based around the Tauranga Farmers’ Market, Kathrin would gather fresh ingredients from fellow stall holders and create wonderful dishes for people to take home and enjoy. It was the growing success of Lavish that lead Kathrin to leasing the space on Fifteenth Ave. But don’t let the name Wicked Pies deceive you! The same philosophy Kathrin has with all her other food goes into Wicked Pies.
The meat is all free farmed from local farmers who don’t use pesticides. The vegetables and herbs are mainly sourced from growers at the Tauranga Farmers’ Market. The emphasis is on local and as organic as possible.
And then the pastry, a key component of a good pie, is made using a high quality vegetable based shortening. Kathrin says by using this shortening she has been able to reduce the fat content in the pastry by two thirds. “We actually use two types of pastry,” says Kathrin, “a short pastry for the bottom and then a flaky for the top.” The special shortening not only makes the pastry lower in fat and less greasy but also means the pastry is vegan, which is great news for many of Kathrin’s clients who have special diets. With the pastry perfected, the fillings get just as much care and attention. From the award winning Thai coconut chicken to the mince and cheese pie, the fillings are all made in small batches and cooked in clay pots or French cast iron pans. The clay or cast iron pots allow for even, slow cooking. Kathrin says cooking the fillings in small batches means she can create food that is as close to home cooked as possible, allowing her to have as much control and resulting in the best quality fillings possible.
The fillings are all gluten free, meaning that clients who can’t eat the pastry can still enjoy the delicious fillings, perhaps in a baked potato or on their own. This is a perfect example of how Kathrin works, catering for everyone from vegan and gluten free diets to those who just want a great mince and cheese pie. “Vegan to carnivore, that’s what Lavish does,” smiles Kathrin. And this formula seems to be working. Last year Kathrin won an award for her Thai coconut chicken pie at the Bakels Pie awards. This was her first attempt at these prestigious awards and this year she plans to enter several categories. But it is the feedback from the customers that really speaks volumes. The name Wicked
Pies actually came from the customers who kept telling Kathrin her pies were wicked.
So whether you are a pie fiend or haven’t had one in years, this winter make a beeline to Lavish Foods on Fifteenth Ave or visit Kathrin’s stall at the Tauranga Farmers’ Market to try one of her Wicked Pies. Available at Lavish Foods, 34 Eleventh Avenue, Tauranga. Phone 07 579 9863
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• The name Wicked Pies actually came from the customers who kept telling Kathrin her pies were wicked. •
My Little French Kitchen by Rachel Khoo There aren’t many foodies who don’t dream of living in France for a period of time. My Little French Kitchen is Paris based British chef Rachel Khoo’s second book. It builds on her first book The Little Paris Kitchen, this time travelling around France giving classic French dishes her trademark modern twist. From the snow-topped mountains and spice-laden Christmas markets of Alsace to the winemaking region of Dordogne, the dreamy vistas and sun-drenched vegetable dishes of Provence and the well stocked larders and coastlines of Brittany and Normandy, Rachel visits some of the best known foodie places as well as uncovering some hidden gems to share with you. Her delicious recipes include chicken in a pot with crispy garlic rice, pork and clams with cider and butter beans, spicy aubergine sticks with couscous, baked figs with walnuts, and spiced almond biscuits.
Published by Penguin
Reprinted with permission from My Little French Kitchen by Rachel Khoo. Published by Penguin Group (NZ) RRP $50.00. Available at all good Booksellers nationwide. Copyright © Rachel Khoo, 2013. Photography copyright © David Loftus, 2013
Something special has happened at your local roastery.
New Espresso & Soft Brew Bar now open. 112 Third Ave West, Tauranga.
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Mousse au nougat
Nougat mousse Despite being a mainstay in the gift shops of Provence, nougat was a Middle-Eastern invention. When it began being imported to the port of Marseilles in the seventeenth century, it quickly gained favour and Gallic production began. Olivier de Serres planted almond trees in nearby Montélimar, and soon the town became synonymous with the snow-white confectionary. The key to good nougat is choosing your honey well. Provence is known for its lavender honey, which has a subtle flavour well suited to nougat. If you can’t find lavender honey, another mild honey will work. I love the taste of nougat but making it into a mousse is even easier than making the nougat itself as no sugar thermometer is needed. In its mousse guise, you’ll discover a light and airy alternative to its chewy, and sometimes rock-hard, cousin, but with all those nougaty flavours. Serves 4–6 Preparation time: 15 minutes Resting time: 1 hour Cooking time: 5 minutes
25g shelled pistachios, roughly chopped 50g blanched almonds, roughly chopped 100g lavender honey or other mild honey 2 tbsp water 2 small egg whites 200g whipped cream 50g candied orange peel, finely chopped Toast the pistachios and almonds in a dry pan until golden. Place the honey and water in a saucepan over a high heat and cook for about 5 minutes. It will start to foam like crazy and then calm down.
In the meantime, whisk the egg whites using a freestanding or handheld electric mixer until frothy.* Once the honey is bubbling gently, slowly pour it over the egg whites while whisking. Continue to whisk for about 5 minutes, until the egg whites form soft peaks and are cooling slowly. Leave to cool for a few minutes. Set aside a couple of tablespoons of the pistachios, almonds and candied orange to sprinkle on top of the finished mousse then fold the rest into the egg whites with the cream.
Divide the mixture between glasses or bowls and leave to chill for at least an hour before serving. Sprinkle the reserved pistachios, almonds and candied orange on top.
Les petites astuces – tips *An electric mixer really comes in handy for this dessert, as the hot honey has to be poured on to the egg whites while they’re being whisked, otherwise the egg whites will start to cook. This can also be frozen into a semifreddo. Pour the mixture into a loaf tin lined with cling film and freeze. Serve in slices. Faire en avance – get ahead The mousse is best eaten the same day it is made, as the longer it sits the more it deflates.
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2 cups flour 250g butter (frozen) â…” cup cold water
Sift the flour and salt into a large bowl. Grate the butter into the bowl with the flour. Using your fingertips rub the butter in to the flour. You need to see bits of butter.
Make a well in the bowl and pour in about two-thirds of the cold water, mixing until you have a firm rough dough adding extra water if needed. Cover with cling film and leave to rest for 20 minutes in the fridge.
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Turn out onto a lightly floured bench, knead gently and form into a smooth rectangle. Roll the dough in one direction until three times the width, about 20 x 50cm. Keep edges straight and even. Donâ€™t overwork the butter streaks; you want it to have a marbled effect.
Fold the top third down to the centre, then the bottom third up and over that. Give the dough a quarter turn and roll out again to three times the length. Fold as before, cover with cling film and chill for at least 20 minutes before rolling to use. Freezing the butter helps to keep it cold as you work it into the flour and results in a flakier pastry.
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~PIES~ Beef & Mushroom Pie
“THE PERFECT PIE NEEDS THE PERFECT MEAT. We only sell top quality aged beef, even our stewing steak and gravy beef are aged, expertly trimmed and cut to your requirements.
2 onions, sliced 800g-1kg of gravy beef 2 tbsp flour 1 cup beef stock ½ cup red wine (or 2 tbsp balsamic vinegar) 1 tbsp tomato paste 400g mushrooms 2 tbsp dried porcini mushrooms rough Puff Pastry 1 egg
A mix of shin and stewing steak would be great in this recipe!” DOUG JARVIS
Doug Jarvis Traditional Butcher Shop 30, Palm Beach Plaza, Papamoa p 07 572 0090
To avoid the dreaded soggy bottomed pie avoid using a glass pie dish. Metal pie dishes work best. I also cheat a little by putting my pizza stone in the oven when it is heating up and place the pie dish on the hot pizza stone, helping the bottom of the pie to cook.
Heat a little oil in a heavy pan or a Dutch oven and slowly cook the sliced onion. When they are soft and translucent remove them from the pan. Cut the beef into 1cm pieces and dust with the flour. Heat a little more oil in the pan and brown the meat in batches. This is a crucial step as the caramelisation of the meat will add depth of flavour to the stew so ensure the meat is golden and brown all over. Don’t overcrowd the pan as this will cause the meat to steam rather than sear. After the last batch of meat is cooked deglaze the pan with the wine. When the wine has reduced, add back the cooked onion and beef along with the stock and tomato paste. Put the lid on the pan and place in a 150°C oven for 1 hour. After an hour, stir in the mushrooms and return to the oven for another 1–1 ½ hours. When cooked, take the stew out of the oven and check for seasoning before allowing to cool completely.
To turn in to a delicious pie heat the oven to 200°C. Roll out rough puff pastry and with it line a pie dish. Put the cold beef and mushroom mix into the lined pie dish before topping with pastry. Crimp and seal the edges, prick the pastry top and then glaze with a beaten egg. I topped mine with a few fennel seeds. Bake for 3045 minutes or until the pie is golden and brown.
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Creamy Chicken & Leek Pies 2 leeks 500g chicken breast, chopped 50g butter 1 tsp thyme splash of white wine 1 cup chicken stock 200g crème fraiche 2 tsp cornflour pastry (flaky, rough puff or our sour cream pastry will all work) egg Slice the leeks, leaving the very end green bits. Heat the butter in a large pan and add the leeks. Cook slowly for 5 minutes before adding the chopped chicken breast. Continue to cook for another 5 minutes, then add the thyme and a splash of the white wine. When the wine has completely evaporated add the stock. Mix the cornflour into the crème fraiche and then stir this through the chicken and leek mix. Continue to simmer until the sauce has thickened. Check for seasoning before placing into large ramekins or small pie dishes.
Roll out the pastry. Cut the pastry into even strips and weave onto the top of each dish. Glaze the pastry with a beaten egg and sprinkle with sesame seeds then bake in a 200°C oven for 15-20 minutes or until the pastry is golden brown.
GREAT COFFEE, FUNKY GIFTS, BYO FOOD Stockists of The Ruby Lou Shop, Soapnuts, Informal Organic Tea, KPH Coffee, Sublime Skincare, From Me to You, Samwell Scarves and Kimmithgone Hempseed Oil
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I’ve heard winter is a time to snuggle cosily inside, slippers on your feet and hot cuppa in your hand. Well, not so if you’re a keen gardener! Plenty of vegetables are quite happy to be grown through our colder months, and one of the easiest and most reliable of winter veges is kale.
I’m sure you’ve all heard of the superfood kale, with its rampant popularity on the juicing front! Kale is a member of the cabbage family which produces leaves that are abundantly nutritious as they contain an enormous amount of vitamin C and have high iron content. There are a number of different varieties available with cavolo nero probably being the most familiar; but I would choose winterbor for autumn planting as its leaves have a tendency to become more tender and juicy after a frost.
Give your kale seedlings a rich, fertile soil by digging in plenty of well-rotted compost, and then make sure to firm down the planting area with a rake as this will enable the roots to grow strong enough to support the substantial crop of intricately curled leaves. Tend to the kale by giving it a liquid feed high in nitrogen every two weeks or so.
An important chore in winter is to prevent the overwintering of pests and diseases in the garden by having a thorough tidy up outside. Many pests that attack your veges in summer spend winter tucked up underneath discarded pots or piles of old plant offcuts.
Nitrogen is essential for bountiful, healthy leaf growth in veges. Diluted worm juice or a seaweed fertiliser is perfect for this job. Be careful not to disturb the soil around the stem of the seedlings too much as kale has a very shallow root system. Just gently remove any weeds from around them and lay a mat of mulch around to help retain moisture and suppress weeds at the same time.
Ensure all garden equipment is clear of soil and tidily stacked away, get rid of old plant material that may be harbouring spores or harmful organisms by burning it, and move empty containers, half full bags of garden mixes and other useful garden ‘detritus’ well away from your vege garden.
Try kale chips or enjoy it sautéed, marinated, braised or blended. As well as these, kale is a great addition to soups and stews. Kale is well worth adding to your winter vegetable patch. Use large plastic (empty of course!) juice bottles to protect your plants from the frost. Cut the bottom off them and pop them over your seedlings, giving them a cosy home during the worst days and nights of winter. Another alternative is to pick up a few cheap hula-hoops, cut them in half, push them into the ground over your veges, then fling some frost cloth over the lot and secure it. Enjoy your winter endeavours in the garden! WRITTEN BY MELISSA SPARGO ILLUSTRATIONS BY BRON ALEXANDER
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Ask the experts
Bethlehem Health & Tea Shop, State Highway 2, Bethlehem, Tauranga Phone 07 576 9442
How do I best prepare my immune system to resist winter ills and chills?
Winter is usually the time when our immune system gets hammered with a host of viruses. Generally, our immune system does a remarkable job of defending against disease-causing microorganisms. However, sometimes it fails. For the immune system to function well, it requires balance and harmony, so a good diet, rest and relaxation are important factors, along with some extra help from supplementation.
Because each of us is unique, something that suits one person may not suit another. Some people find echinacea extremely good while others prefer olive leaf or elderberry extract, and vitamin C is something that we all seem to benefit from. Vitamin C is useful for winter ills and chills as it supports healthy immune function. It is also an important antioxidant and supports healthy capillaries. As our bodies don’t make vitamin C it has to come from our food. Because of soil and mineral
depletion, pesticides, air pollution and erosion, foods grown in our soil today have only a fraction of the nutrient value of 50 years ago — thus the necessity for supplementation. Lifestream Natural Vitamin C is made from certified organic acerola berries. This powerful little berry is the natural alternative to synthetic ascorbic acid (which is present in typical vitamin C supplements). Although Lifestream Natural Vitamin C appears a low dose, we have to remember that the absorbency of it is far superior to synthetic vitamin C. Also many studies have shown that vitamin C is far better absorbed little and often. Probiotics are another vital supplement for immunity. There is now a hoard of evidence showing how good bacteria are essential to maintain a strong immune system. In societies with very good hygiene, there has been a sharp increase in autoimmune and allergic diseases as well as a host of viral infections, possibly because the immune system isn’t being properly challenged by pathogenic organisms. Introducing friendly bacteria in the form of probiotics has been shown to help the immune system cope with a variety of viruses and bacteria.
If you have a question for any of our experts, from health and beauty, nutrition and cooking, wine or home and garden, please send your question to email@example.com
Feel the fear! Fear is a natural response to real or imagined danger and is an important survival mechanism. Fear is good at times; it can motivate you and make you stronger. However, problems can arise if we allow our imagination to run away. This is because our natural reaction to fear is to do nothing in order to avoid the fear, but by doing so we give our power away to the fear. When fear runs your life, you are not really living; your dreams and desires are abandoned and the result is a safe, bland life. Most fears are created from within (did you know that FEAR stands for False Evidence Appearing Real!!). Whenever we do something new, one of our companions is fear. Self-limiting beliefs will also contribute to many fears, enabling them to invade your life. Even the most successful people have fears, but they do not let them run their lives in a destructive way. Instead, they acknowledge those fears and work to prove them wrong or minimise them. We can all do the same!
While you’ll never eliminate fear entirely, you can develop strategies and tools to deal with it, so it doesn’t stop you from pursuing your goals and dreams. Here are a few tools you can use: 1 Get more information. A lot of fear comes from speculating on things we know very little about. We often base our decisions on limited information and fill in the spaces with negative imaginings. However, by getting the facts and planning your actions based on real information, some of your fear will naturally diminish. 2 Think ahead. By thinking ahead and planning you can anticipate problems and prepare for them.
3 Figure out exactly what you’re afraid of. How likely is it to actually happen? Often our fears are irrational and when we really look at the reasoning, we realise it is falsely magnified.
4 Check your self-talk. Are you focusing on all the negatives rather than on all the positives? 5 Share your fears with others.
Know that you’re not alone. Everyone is afraid of something. Don’t wait for the fear to go away, as this can result in great opportunities being lost. The more you face your fears, the more courage and selfesteem you build. Feel the fear! If you’d like to receive fortnightly, Open the Door inspiration, totally free, send me an email at firstname.lastname@example.org
Sue Kohn-Taylor Personal Development Coach Elevating Personal and Business Performance www.SueKohn-Taylor.com Ph: 021 950 524 Open the door with Sue
Itâ€™s only a Flat White After a phone call from a local journalist regarding a coffee franchise that had presented her with data saying the BOP regionâ€™s most popular coffee is a flat white she was wondering if I could give an opinion on what makes a good flat white. She caught me on a late sunny Friday afternoon after work drinks. The poor lady, she had no chance.
IMAGE BY CLAUDIA AALDERINK
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sat down and thought long and hard about what actually makes one flat white better than another. It is easy for someone who has been involved in the industry for a long time to form an opinion on what the structure of the drink should be, and being involved in the barista competition scene I can easily rattle off a comparison definition of what makes a high marking flat white, but how does that relate to the general population? One point must be made before we get into the nitty gritty of all this. In New Zealand, we have more roasters per capita than any other nation. At the moment we’re hovering around the 300 plus mark. Each of those roasters will have an opinion on what the definition is, most of which will roughly agree on the same but still vary none the less. On top of that we have thousands of cafes which deliver a flat white with varying results. Now we have ended up with an industry that can’t deliver a cup which is consistent across the board. It’s not like in Italy where an espresso is an espresso. There are regimented guidelines which define the beverage and these are static across the board. I come from an old school culinary background which respects the classics. If you change an ingredient in a classic dish, can you still call it by the original name? Sure, change things up, experiment, but we should not have the arrogance to call it what it isn’t. Hence in NZ we call an espresso a short black out of respect. But I digress. The flat white came into being because consumers were after a strong latte. A latte is designed to be a weak drink, so asking for a strong weak coffee is a bit of a contradiction. The true difference between a flat white and a latte is the coffee to milk ratio, not foam level as some may suggest. The reason being, both need to have a good solid layer of
texturised milk which coats the mouth as you consume, this in turn gives the drink a creamier feel. After all, milk is a mixture of fat, water and protein. When the milk is heated the fats and protein become separated from the water and float to the top to create a rich layer. So you want this layer on both a latte and flat white regardless.
The flat white came into being because consumers were after a strong latte. On the grounds of a flat white being a strong drink, we need to know the background of the vessel it has been served in. It started out being served in a standard cappuccino cup, double shot of course. Over time the population were becoming more knowledgable on the finer details of coffee and they wanted a cup that reflected this. So from a cappa cup it was downsized to a tulip cup, which really lets the espresso shine through. But this gave the baristas a harder time when coming to the latte art dept. The cappa cup has a rounded bottom which aided the pouring of the milk whereas the tulip has a square bottom. Skilled baristas can manage, but coffee makers struggle. As most roasters know, their coffee isn’t always made by people who have a higher skill set. So the industry adopted a ‘dumpy cup’, this cup is the same size as a tulip cup but has a rounded bottom. So we now use this cup which promotes the flavour of the coffee whilst assisting in delivering a cup which looks good.
What you have to understand is, what I have just described is a culinary coffee; however, not everyone is looking for a ‘small’ coffee, this I understand. But still the same rules should apply when ordering a larger vessel, the point of a flat white is a strong coffee, so if you want a large drink then either up the coffee to respect the fact you are mixing an acid (coffee) with a alkaline (milk) or refrain from complaining about your large coffee tasting milky and think about why it is you’re ordering a large milky coffee. There is no shame in asking for a large milky coffee, but a properly made espresso will not cut through the large volume of milk. Roast profiles have a lot to answer for. If you looked at the average colour profile of the roasts five or ten years ago they were a lot darker, this aided in cutting through the milk but retarded the natural character of the bean. Nowadays, profiles are lighter and don’t lend themselves to large volumes of milk. If you are looking for a larger cup that has strong bitter notes then go to those places. If you’re after the true taste of lighter roasts then there is no point ordering a large flat white. It’s much better to have a smaller cup and have a multiple of those.
Now there is a way everyone can live in harmony, rather than turning your nose up at something that doesn’t suit, understand that everyone has different tastes and everyone will naturally look for varying traits in the cup. It’s like going to a respected chef who puts a signature dish up on the menu and you come along and change it. Just because you can doesn’t mean you should. Find where you can get your perfect cup and leave it at that.
ARTICLE BY CHARLIE SELF, MEMBER OF THE TEAM AT EXCELSO COFFEE ROASTERS, TAURANGA.
Everything is made fresh daily with outstanding quality… We are most famous for our extensive range of sausages, aged beef, young tender lamb, corn fed chickens and fresh New Zealand farm free pork.
Doug Jarvis Traditional Butcher and Deli can help with all your meat requirements Shop 30, Palm Beach Plaza, Papamoa p 07 572 0090 | e email@example.com Check out our Facebook page – DOUG Jarvis Butcher & DELI page 29 www.nourishmagazine.co.nz
EVENTS Held twice a month at The Local, 324 Maunganui Road, Mount Maunganui. Meet new people, discuss and learn about real food all over a smoothie. www.thesmoothieclub.co.nz
IMAGE BY ELIZABETH LIVERETT FROM EKPHOTOGRAPHY
Let’s go shopping Got your shop on? Imagine being shown around the designer shops with someone who knows where the best shops and the bargains are to be had. Pauline offers fully escorted shopping tours to Los Angeles, California. Visit her website www.letsgoshoppingtours.com for dates. Or if you have a group of friends, call Pauline 021 190 0226 and she can tailor a tour to your needs.
The Little Big Markets Excelso Basic Barista Classes Basic barista training class takes you through the steps to making a great cup of coffee. Classes are two hours and one-onone or you could do a class with a friend/ partner/spouse. www.excelso.co.nz $120.00pp
The Little Big Markets, Vintage Market Mount Citizens Club, 345 Maunganui Road 19 July and 16 August.
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The Great New Zealand Food Show The Great NZ Food Show, Hamilton’s first premier food show, makes its debut on the 6 & 7 September at Mystery Creek Events Centre. The show will include tastings, gluten free, allergy and artisan exhibitors, the chance to cook alongside the experts, along with demonstrations by celebrity chefs Annabelle White and Nici Wickes. More details at www.greatnzfoodshow.co.nz
Corner Matai and Maunganui Roads 5 July and 2 August.
Free Friday Recipe Discover the power of Essential Oils Enjoy an evening of fun while learning the power of therapeutic grade essential oils. Moira O’Malley of Transform and Evolve will be presenting classes at Lavish Foods on 24 July and 8 & 22 August. 6:30–8pm. Tickets $35.00 includes generous gift and tasteful refreshments. RSVP to Moira 022 081 9353 page 30 www.nourishmagazine.co.nz
Get more great recipes the whole family will love by signing up to our regular Free Friday newsletter. Simply go to www.nourishmagazine.co.nz/ newsletter to register.
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