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NOURISH | issue 28

Welcome to Nourish Magazine Yay spring is on its way! I know I am a big promoter of celebrating each season, but it has been a very long, wet winter. Our escape to Fiji in June was a welcome respite. Read about it on page 10. In fact we had such a good time we are going again in March and would love you to join us. With spring in the air and the taste of food cooked on open fires still fresh in our memories from Fiji, we asked Brad from Falls Retreat to give us some tips on cooking in a woodfired oven (page 22), plus George from Henry & Ted in Papamoa shares with us some great recipes to inspire you to fire up the BBQ (page 42). Things turn to custard in the kitchen on page 32 with several variations on how to enjoy this dessert, from Portuguese custard tarts to coconut custard with rum grilled pineapple.

Vicki Ravlich-Horan Editor

As the weather warms up and the ground dries out there are more and more local events and activities on. Make sure you check out our events page on page 54, and this spring let’s all get out and about and enjoy our wonderful region.










n Artisa heese nd C a r e e B al FestivTEMBER 2017



regular 04 Vic’s Picks 05 News 06 Wine Column 07 Health & Beauty 08 Gardening 21 Inspiration 54 Events 55 Directory

features 10 22 24 28 30 36 39 44 46 CREDITS Editor – Vicki Ravlich-Horan Designer – Sheryl Nicholson & Ashleigh Matthews Client Manager – Paula Baxter Proof Reader – Nikki Crutchley (Crucial Corrections) Contributors – Bronwyn Lowe, Henry Jacobs, Megan Coupland, Denise Irvine, Kate Underwood, Liz French, Jim Bartee, Kate Wilson, Rachel Hart, Esther Burnett Cover Image – Image Ashlee DeCaires, Styling – Vicki Ravlich-Horan Photographers – Vicki Ravlich-Horan, Brydie Thompson, Ashlee DeCaires Thanks to Susan Macey Laminex NZ, Destination Fiji, Bidfresh Hamilton ISSN 2324-4372 (Print) ISSN 2324-4380 (Online) Advertising Enquiries Vicki Ravlich-Horan 07 8475321 or 0210651537

Vinaka Fiji Cooking with Fire The Fennel Phenomenon Home-made Yoghurt Labneh The Black Sheep Spelt Young Enterprise Sous Vide

recipes 16 21 25 32 38 42 40 47 48 52 53

Flavours of Fiji Bistro Chicken Pizza Fennel Gratin Custard Vietnamese Chicken and Mint Salad Espresso BBQ Beef with Kumara Salad Spelt Recipes Duck Confit Salmon recipes Raw Chocolate Raspberry Macaroons Wild Greens Pesto



That’s right, the phenomenon that is Mamas Donuts are coming to Tauranga with a Mamas store opening on Cameron Road in November. If you haven’t heard about Mamas Donuts, check them out on Facebook or Instagram.

We’ve all been there, in need of a good cuppa only to find there are no beans left. Avoid this calamity and sign up to Excelso’s Coffee Subscription. This genius service ensures you get a delivery of freshly roasted beans (espresso blend, good.Coffee or single origin) delivered to your door each week. Find out more at

TASTE OF PLENTY – TWO NEW TOURS Whether you are a local or have visitors you want to give a taste of our own backyard, Taste of Plenty have two new walking tours to whet your appetite.


The ‘Taste of the Mount Tour’ embraces the laid back atmosphere of the Mount. Stroll along, causally dropping into some “off the eaten track” favourites and specialty food shops. The ‘Tauranga Foodie Art Tour’ is a leisurely walk along the waterfront tasting a mix of sweet and savoury dishes at five of the city’s premier dining establishments. In between tastings, you will discover enchanting murals, visit galleries and see eclectic and much loved art installations that have become part of Tauranga’s rich tapestry.

Ben from Bethlehem Butchery has just released a smoked lamb rack. Brined in juniper berries and treacle for four days and then smoked with Manuka wood chips, these delicious racks of lamb would make a gorgeous spring salad with asparagus and strawberries. Smoked duck breast is also available. So head to Bethlehem Butchery, Bethlehem Village, State Highway 2.

The Foodie Art Tour of Tauranga is a unique and delicious way to learn more about where we live.

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





Tauranga’s tenth anniversary Arts Festival offers shows from around the world and New Zealand, including three that celebrate not only food but the relationships that are created by food.

Organised by Rotorua District Festival of Gardens Incorporated Society, the Rotorua Festival of Gardens raises funds for the Baytrust Rescue Helicopter and St. Johns. The 2015 festival raised $25,000 for the Rescue Helicopter.

Actors Todd Emerson and Chris Parker take the recipe for comedy gold to serve Hudson & Halls Live, the winner of a roasting pan full of Wellington Theatre Awards at the end of 2016. Java Dance Theatre choreographer Sacha Copland has been following a food thread with her Artisan series having previously explored the nature of bread, wine and soil. Her latest creations— The Creamery and Cheese (for children)—are based around artisans competing to create the finest cheese. Tauranga Arts Festival runs October 19–29. See the full programme at

Forty gardens from Waikite Valley to Hamurana will be on display, from large rural gardens to tiny town plots, there is inspiration for all! Friday 10, Saturday 11 and Sunday 12 November 2017 A three-day ticket costs $30 and is available from Palmers Rotorua, McLeod’s Booksellers, 1148 Pukuatua Street and The Living Room, 1131 Amohau Street, Rotorua.

Tickets from Baycourt Theatre in Tauranga or Ticketek,

Congratulations to Sue and the team at Tranquillo Beauty Clinic in Tauranga for their recent win at the Skincare RX awards where they won North Island Clinic of the Year and 2017 Salon of the Year.




Finer Wines

8 Main Road, Katikati | www.finerwines.

HAVE A WINE QUESTION? Jim writes a regular wine column so email us



Health & Beauty VITAMIN C IN SKINCARE I am always looking for the best combination of ingredients rather than a particular range to improve a client’s skin condition or concerns. Clients often present with one or more of these issues: • Uneven pigmentation, often through UV damage • Acne • Rosacea • Capillary damage • Lines and wrinkles due to collagen and elastin reduction One of the vitamins that I regularly look for to repair, protect and correct these skin conditions is vitamin C. While vitamin C is important for your overall health and well-being, when ingested, very little gets to your skin. Throughout history women have found the anti-ageing benefits of vitamin C to the skin, from the Tang Dynasty in Tibet to Native Americans who centuries ago applied the sea buckthorn plant onto their face and hands. Vitamin C is a naturally occurring antioxidant which helps the body against potential oxidising or free radicals and prevents changes associated with photo-ageing. Vitamin C can be used for the prevention and correction of hyper-pigmentation as a tyrosine inhibitor (helps to prevent over-production of the enzyme producing melanin) and is essential for collagen synthesis, helping reduce lines and wrinkles. Vitamin C helps in promoting elasticity of capillary networks, promoting vascular function and the repair process. It also enhances UV sunscreen protection.


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

For topical use the absorption of vitamin C is the important factor. Remember, not all forms of vitamin C are equal or of the same quality. Proven, stable and effective forms of vitamin C for skincare products include: L-Ascorbic which is a natural water soluble form of vitamin C, working to repair the processes inside the cell membrane. Research indicates an increase in collagen production and skin lightening when formulations contain no less than 5% ascorbic acid Ascorbic Palmitate is an oil soluble vitamin C ester and is a lipophilic free radical scavenger; it is often used for its antioxidant properties. Ascorbic Palmitate is gentle, non-irritating and is more preventative than corrective. Magnesium Ascorbic Phosphate (MAP) is the most stable and often preferred ascorbic ester. It is easily absorbed into the skin slowly so has less irritation with hydrating effects on the skin as well as being a free radical scavenger that is photo-protective and increases collagen production. If you would like to know more about what is best for you to have healthy skin, please feel free to call.

SAVOUR Vegetarian Recipe Book from Bestow brings to your kitchen a nutritious and tasty collection of onedish savoury meals which celebrate organic, locally-grown, seasonal vegetables. All the recipes are created for ultimate skin health and overall wellbeing. With energising summer meals and nourishing fare for the cooler months, you’ll eat well, all year round.


BOOKINGS 07 863 8770


NOURISH | gardening


Finer Wines.

THE LARGEST SELECTION OF WINE IN THE BAY OF PLENTY Over 2200 Different Wine Choices from France, Italy, Spain, Portugal, United States, Argentina and Chile, as well as Australia and New Zealand. We also offer a full range of Scotch Whisky and Vintage Port. 8 MAIN ROAD KATIKATI | 07 549 3463 | MON – FRI 10.00AM - 5.30PM | SAT 10.00AM - 2.30PM


Hooray, we have survived another winter—and what a wet winter it was! As the garden starts to awaken from its winter slumber and signs of new growth are everywhere, what you do in the garden now will be what you enjoy in the months ahead, or as B.C Forbes (1880) so eloquently said, “It is only the farmer who faithfully plants seeds in spring, who reaps a harvest in autumn.” Spring is a beautiful time of year to be the owner of fruit trees. First, you get to enjoy the beautiful blossoms and watch the bees drunkenly go about their job of pollination. Then you get to see the first green leaves uncurl and clothe the tree in the most amazing vibrant canopy. And with luck you should start to see the swelling of little fruitlets. If you have never watched your fruit trees closely over spring, I would encourage you to do so. The beauty is in the detail and the close observer is repaid in full! But first the jobs. Deciduous fruit trees, such as plum, apple, quince, pear and persimmon, all benefit from a winter spray of copper oxychloride or lime sulphur as a general clean up spray to kill any lingering disease spores, while the application of a mineral spraying oil works by smothering and suffocating the eggs and larvae of overwintering pests. If you have not done this yet, there is still time, but it needs to be done before the flower buds burst (or show colour). If you had a particularly bad infestation of blackspot or leaf curl last year then apply another spray of copper after the petals have dropped and as the leaves are emerging (green tip). As with all sprays, read and follow the instructions if you want the best results. Spring is also a good time to fertilise and then mulch your fruit trees. Production of flowers and fruit requires high amounts of potassium. To do this use a fertiliser high in potassium such as rose fertiliser and sprinkle it from the trunk to just outside the drip line of the tree (this is the root zone). Mulch well with compost or other organic material. It is also important to feed citrus trees. Citrus are hungry plants and need a range of nutrients to stay healthy and bear fruit. In particular, they need micro nutrients such as magnesium, manganese, iron and copper. For this reason it is important to use a fertiliser blended especially for citrus.

The number one rule in the vegetable garden after such a wet winter is to conserve the soil structure as much as possible. Don’t stand on the soil or work it too much when it is very wet. Spring is a good time to sow seeds (or plants) of peas, beetroot, lettuce, coriander, spring onion and silverbeet. Do start sowing seed of some of the more tender summer plants such as tomatoes, capsicum, basil etc but don’t plant out in the garden too early as frosts, very cool nights and low soil temperatures will result in poor results. Although it is so tempting it is much better to wait till the soil has warmed up. Often tomato plants that are planted later will do much better and outgrow those that have been planted too early. As a general rule of thumb, Labour Day or late October is about the right time. Spring also brings lots of rewards to the flower grower. It is a lovely time of the year to enjoy the cherry blossoms, daffodils and all the spring bulbs. Take the time to enjoy the colour and scent of these short-lived flowers. Bring some Daphne or Erlicheer inside and notice how the smell fills the room. But don’t rest on your laurels, for if you want to be enjoying flowers in late spring and summer, some action is required now. Good cut flower varieties that you can be sowing now include asters, snapdragons, cosmos, nigella, straw flowers, foxgloves and ornamental carrot. And the bonus of all this activity is that not only will you have beautiful flowers to enjoy and maybe give to friends but the bees and beneficial insects will also have a food source. So go forth, shake of the winter blues and get yourself into your garden and tick off those garden chores. But more importantly take the time to enjoy the magic that is spring, when the whole garden seems to awaken and sparkle with new life and new beginnings.

In a previous life Anna Sinclair was an expert in growing onions and potatoes on an industrial scale. She is now a busy mother of four, and she spends her spare time applying her horticultural expertise to growing flowers in her flower farm on Matangi Road and then arranging them beautifully. You can find her handy work for sale on the Flower Lady Cart every Monday and Friday on 62b Matangi Road.

ORGANIC Sourdough


31 Totara Street, Mt Maunganui


vinaka fiji Drive five minutes in any direction when you arrive in Fiji and you will come across sugar cane. Once the biggest industry of this Island nation, it now comes second to tourism. With its year-long tropical climate and close proximity to New Zealand and Australia, it is little wonder tourism has become such a key part of the Fijian economy. Yet it seems this booming tourism industry is in spite of their food, even though food, or the production of it, is still such a key part of their economy. Overpriced and underwhelming resort food has a lot to answer for in a country that produces everything from cacao to ginger, basil to coconut as well as premium luxury products like chocolate, rum and vanilla. Knowing Fiji must have some great food stories and believing the best way to see and understand a country is through their food, the Nourish team organised a winter getaway to uncover a slice of the real Fiji. Our inaugural foodie tour also turned out to be a first for Fiji, making it to the local paper! An indication food tourism truly is in its infancy here. What we uncovered after four whirlwind days is four days is not nearly enough time! We had only scratched the surface yet we came home with an appreciation and fondness for the people who make up this wonderful Pacific Island, new skills and tastes in the kitchen and many wonderful stories. Our first full day saw us set off early, heading south from our base in Denarau and driving to the ‘salad bowl’ of Fiji—Sigatoka. This was our first glimpse of the real Fiji.


SIGATOKA RIVER SAFARIS This award winning company is doing more than producing a memorable day out for tourists. The dream began when founder Jay White, an Aussie, first visited Fiji at the age of 13. He met Pita Matasau, a security guard at the resort Jay and his family were staying at. Jay became Pita’s shadow, following him everywhere listening to his stories of Fiji. So Pita invited Jay and his family to his village, Draiba, a two-hour drive into the Fijian interior. Jay and his family were captivated—by the people, village life and the culture. It was the start of something big. The following year Jay and his family visited New Zealand and while here took a jet boat ride, and the idea was born. At just 14 Jay had the idea of taking tourists by jet boat up the Sigatoka River to visit real Fijian villages. Just over a decade later, in 2005, the dream started coming true. Jay moved to Fiji where he and now good friend Pita became business partners, and in March 2006 they led their first Sigatoka River Safari. We are lucky enough to have Josh Ratukuna (aka Captain Jack) as our guide for the day. Josh has been with the company from the start and is well suited for the role.

NOURISH | feature We pick up Josh at Sigatoka town and drive to their base. Following this great river which is still a main mode of local transport, we see the lush fields growing everything from taro to ginger, kava to salad greens. We made a quick stop to discover coffee growing wild! But more about that later. Once at Sigatoka River Safaris base we board a specially adapted four-wheel drive. It has something-or-other horsepower and a 1960-something Landrover engine. Forgive me for not recalling the exact details but as Captain Jack reels these off things have got a little bumpy. As we all hang on for dear life we pass through local villages where children run out to wave and shout “bula”; we see people at work in the fields and going about their day on horseback. We have got that much closer to the real Fiji. Forty-five minutes later we arrive at Vunaqoru Village, home to over 250 people. We are welcomed into the village with a traditional kava ceremony before having a guided tour of the village and then sit down to a beautifully prepared traditional meal. Our time in the village ends with some gifts from us to the villagers and much singing and dancing. Back to the river we don lifejackets and board the jet boat for a scenic ride back to base with a few thrills added in. Sigatoka River Safaris work with 15 local villages so the tours do not encroach on village life and a good balance is struck between tourism and the real Fijian village experience.

FLAVOURS OF FIJI A local market is one of the best places to get a feel and understanding for the local food. It’s our second day in Fiji and we have been whisked off to Nadi Market by Lia and Arti from Flavours of Fiji. Our market excursion is just the beginning of a day where we will get hands-on in creating some home-style Fijian dishes. Every morning villages bring their produce into town to sell, making the market a snapshot of what is fresh and in season as well as what Fijians eat every day. Gorgeous baby pineapples sit beside ripe pawpaw and bunches of bananas. Piles of tiny chillies lay out on newspaper next to fresh greens, bundles of beans and dishes of eggplants. Lia and Arti lead us around answering our many questions and giving us the local low-down before taking us off to Flavours of Fiji’s purpose built cooking school.

Our first lesson is on traditional Fijian food and starts with a lesson on cracking and scraping a coconut. The menu includes fish cooked in the super fresh coconut milk we just made, bush fern (similar to pikopiko) salad and a dessert with plantain. After sitting down to enjoy the fruits of our labour, it’s time to get back in the kitchen. This time we are cooking Indo Fijian cuisine with a chicken and potato curry (see my adapted version on page 18) along with handmade roti. The classes are the most efficient, well-choreographed lesson I have ever had. Our group consists of cooks of all skill level, yet everyone keeps up, learns new things and has a wonderful time, not to mention a delicious lunch.

BULA COFFEE I never thought it would be Fiji where I first saw coffee growing. Who knew coffee grew in Fiji? It does. In fact it literally grows wild! How it got there, no one knows for sure, but what is happening with this wild coffee is a remarkable story. After discovering coffee growing wild, Luke Frett and his family started Bula Coffee and has built the Fijian coffee industry from the ground up. In 2011 the company processed 200kgs of coffee beans and they are on track to make this 3000 tonnes in 2020. Bula Coffee have a partnership based on the philosophy that “they shake the hands that pick the coffee”. This sees them work directly with over 500 villagers, supporting them to become organically certified, teaching them to process the cherries into beans and create a sustainable living. As the beans are harvested and processed they are brought by truck, boat or horseback to Bula Coffee’s base in Sigatoka. After seeing the coffee growing, we followed it to their HQ to see and hear what happens next. The only Fijian coffee company that can say it is ‘Fijian made’ as well as ‘Fijian grown’, Bula Coffee say they are not only producing great shots of coffee but giving Fijian Villages a better shot at life. As a flat white drinker, I need someone to do something about the milk situation in Fiji!







NOURISH | feature



Our five days in Fiji saw us enjoy refreshing coconuts, coconut vodka, rum, all manner of tropical fruit, local staples like taro and cassava, the freshest fish possible and coffee. What more could one want?

Not entirely a foodie stop, but a fun one none the less! While on the Coral Coast we popped into Fiji Hot Glass. Sara Hill’s open-air studio has splendid views of the coast and it is here she works her magic with glass, creating pieces of art and sharing her skills with visitors.

Chocolate perhaps? Luckily, we discovered this too. In 1883 the very first consignment of Trinidad cacao seeds survived the voyage from the Royal Botanical Gardens in England to Fiji. A hundred years later, despite cacao flourishing in the Fijian environment, there was no Fijian cacao industry. That was until Tomohito and Harumi Zukoshi fell in love with the country and in 2005 moved from Japan with their three children, to Savusavu, an idyllic bay on Fiji’s second biggest island Vanua Levu. Here they set up a sushi restaurant but it was to be their accidental discovery of cacao that changed their fortunes. Tomo says, “In Savusavu, we encountered beautifully painted cacao pods. We fell in love with the nature of the fruit and indulged in the art of making chocolate in our restaurant.” The process of making chocolate from fresh cacao beans is a lot more complicated than Tomo lets on! The results of his experimentation was a homemade chocolate ice cream that proved so popular, in 2007 the couple decided to give up the restaurant business and manufacture Fijian chocolate. To do this the pair had to first reinvigorate the cacao industry in Fiji. “In the beginning, we worked to revitalise these discarded plantations in Vanua Levu. We pruned 50 metre high ivy that covered old cacao trees. After all our efforts, the flowers started to bloom and by 2008 we could see beautiful crops.” We visited Tomo and Harumi in their state of the art factory and heard first hand this amazing story, while tasting some truly fine chocolate. Fijian Cacao is dedicated to manufacturing 100% Fijian made chocolate, and this starts with the grassroots farmers who grow the beans. “From the start,” Tomo says, “we took it upon ourselves to help educate local farmers about the best practices for producing quality cacao beans. This included the creation of a post-harvest fermentation toolkit for use by farmers, which helps them produce higher quality beans and fetch premium prices for their cacao. In addition, our dedicated farm manager conducts regular site visits and provides hands-on help to farmers. These efforts are helping improve the livelihoods of rural farming communities while also growing Fiji’s cacao industry.”

Sara trained and worked as a glass blower in the UK before meeting husband Alex. The keen scuba divers set off diving around the world before settling in Fiji and starting a family. Glass is the ideal medium to catch the stunning light and colours of the tropics, and the beauty of Fiji’s nature is often reflected in Sara’s work.

THE FIJI ORCHID Our magnificent five days in Fiji is capped off in the best way possible with a stunning meal at The Fiji Orchid. We arrived at the magnificent property, once the treasured property of Raymond Burr (famous for playing Perry Mason) and now an exclusive luxury lodge with stunning orchid gardens. We were welcomed by the team with a Fijian rum and cocktail tasting before learning more about the property and how they are embracing the farm to table philosophy. Miti, the manager, shows us their newly established kitchen garden and tells of their work to highlight Fijian cuisine. What follows is a feast! Our table is piled high with dish after dish of Fijian delicacies from eggplant baked with tuna, fresh kokoda, steamed taro, succulent pork, chicken curry, bush fern salad, whole baked fish and more. As we sit around the table after yet another magnificent meal it dawns on us our time in Fiji is at an end. It has been a truly fantastic time with experiences and memories that will last a lifetime, but what we all take away is a better understanding and connection with Fiji, its people and food. We would like to thank Destination Fiji for helping us organise this amazing week and being brilliant hosts!



NOURISH | tours

We had such an amazing time in Fiji with our inaugural tour we have decided to do it again. If six days of tropical sunshine surrounded by great people and fabulous food, discovering a real taste of Fiji sounds like a great idea, join us this March.


This is an amazing all-inclusive tour staying at the luxurious Naisoso Island Villas (Best Serviced Luxury Villas in Fiji, 2016 World Luxury Hotel Awards) includes • • • • • • • • • • •

all your breakfasts, dinners and 5 lunches airfares and transfers nightly cocktails flavours of Fiji cooking school chocolate Factory Tour Sigatoka River Safari Trip Bula Coffee Tour Fiji Hot Glass demonstration Lautoka day out Whale’s Tale island day trip plus, lots more!

$4275 per person (twin share) BOOK BEFORE 1 NOVEMBER AND RECEIVE A NOURISH GOODIE BAG WORTH OVER $200! Don’t delay! This is a small group tour and spaces are very limited.



NOURISH | recipes

If there are a couple of stand-out flavours that capture the flavour of Fiji it has to be smoke and coconut.

Smokey Coconut

Fijian villagers still cook with fire. This is why their kitchens are separate buildings to their main houses and why their food has a wonderful smokey flavour. The only way to replicate this flavour in NZ is to go back to the BBQs of our youth, before the gas versions became commonplace, or if you are lucky enough to have one, to use a wood fired pizza oven. See page 10 for Brad’s (from Falls Retreat) tips on cooking with fire. Like many Pacific Islands, coconuts play an important part in Fiji. Every part of the coconut is used from the leaves to the fibre, oil to wood. Everywhere you go fresh coconuts are cracked for a refreshing drink. The older coconuts are cracked and fleshed to make fresh coconut cream, and trust me, this is a world away from the tinned version we have in New Zealand!

While in Sangatoka we visited Fiji Hot Glass and saw glass being blown before our eyes. Being a foodie tour, we had to partake in a few drinks—in this case a delicious local coconut vodka we sipped out of stunning handmade glasses moulded from old coconut shells. Nibbles to accompany our vodka was coconut chips roasted before our eyes in the glass being blown. This was a great party trick I will never be able to replicate; the results though I think I have cracked. TO MAKE YOU WILL NEED a mature (brown) coconut 2 cups water 2 tbsp salt 2 tbsp liquid smoke (available from Bethlehem Butchery and Dante’s Fine Foods in Cambridge) Split the coconut and remove the flesh in chunks. Cut these pieces into similar size slices (approx. 2–3mm thick). Mix the water, salt and liquid smoke together and add the coconut chips. You may also want to add a good pinch of chilli powder or flakes. Soak overnight then drain. Bake at 180°C for 10 minutes or until the coconut is golden brown. Allow to cool before serving.




Serves 6 / Gluten and dairy free There is little wonder Kokoda features on menus throughout Fiji. Kokoda exemplifies everything that is great about Fiji.

½ kg very fresh fish (in Fiji we loved Spanish mackerel but in NZ warehou, tarakihi, snapper will all work) juice of 6–8 lemons 2–3 tomatoes, finely chopped 3–4 spring onions, finely sliced 1 chilli, finely diced (optional) 1 x 400g tin coconut milk, chilled salt to taste fresh coriander to garnish


Much like fish en papillote, cooking fish wrapped in banana leaf results in a tender fish steamed in an aromatic parcel. The banana leaf will add a little flavour but is not meant to be eaten. If you can’t find banana leaves (we got ours from Bidfresh Hamilton but you can try the frozen section of Asian stores) you can use tin foil.

Cut the fish into 1cm cubes (preferable to discard any darkened cubes). In a bowl, mix the fish and the lemon juice to marinate for two to three hours, or until the fish is opaque. Drain the fish and add the tomato, spring onions, chilli, coconut milk and salt. Mix well and serve immediately, garnished with fresh coriander.

We used snapper and I prefer doing a couple of small ones than one large one. Note the cooking time will depend on the size of your fish, the recipe is based on a 500–750g gutted fish.

Make three to five slits on each side of the fish. Fill its cavity with some of the lime, ginger, garlic, (chilli and tomato if using) and coriander, sprinkling the remaining over the fish. Drizzle with fish sauce.

1 whole fish

1 tbsp fish sauce

Wrap the fish in the banana leaf and secure with string. Grill over a medium heat for 10–15 minutes on each side, depending on the size of the fish. Alternatively, you can bake your fish parcel in the oven at 180°C for 20–30 minutes.

1 lime, sliced

Unwrap fish and serve immediately.

1–2 large banana leaves 1–2 cloves garlic 2 tbsp ginger, grated handful of fresh coriander

Optional: chilli, diced tomato


0800 624 455 | OPEN 7AM – 6PM DAILY 81 B Jacobs Street, Te Awamutu


Murghi and Aalu Curry


An undoubtable influence on the cuisine in Fiji, which sets it apart from other Pacific Islands, is that of the Indians. Now referred to as Indo Fijian, Indian people have been part of Fiji for over 130 years. Originally brought over by the British as indentured servants, Fijians of Indian descent account for nearly 40% of the Fijian population, and so it is unsurprising their food is now entrenched in the culture, and a good place to see this is in the markets. While at Nadi Market, we were enticed by the spice stalls, and I left with a pouch of specially blended masala which I intend to reserve for a few of the dishes we discovered in Fiji, and this is one of them. The original recipe for this curry (from Flavours of Fiji) used a whole chicken chopped into smaller pieces, and while chicken cooked on the bone has more flavour, I have found chicken thigh is quicker while still giving you flavoursome and moist chicken.


Having said that you can replace the chicken with eggplant for a vegetarian version. Serves 6 1kg chicken thighs, boneless and skinless 1 onion, sliced 6 cloves garlic, minced 2 tomatoes, chopped 1 tsp salt 2 tbsp oil 1 heaped tsp cumin seeds 1 heaped tsp mustard seeds 2 tbsp turmeric 3 tbsp masala 1–2 tsp chilli powder (optional) 3 medium potatoes, peeled and chopped into medium sized cubes ½ cup water fresh coriander to garnish

Chop chicken thighs into thirds. In a medium size pot, heat up oil, add onion, seeds and tomatoes. Stir and cook for a minute then add minced garlic together with the turmeric, masala and chilli powder. Stir and cook for another minute before adding the potato, water and salt. Cover and reduce the heat to medium. After 10 minutes add the chicken, stir and replace the lid, cooking for another 15 minutes or until the potato is soft and chicken cooked through. If there is too much liquid, remove the lid in the last 5 minutes of cooking. Serve garnished with fresh coriander accompanied with rice and roti.

As we head into spring, I see the spring challenges start to appear all around me. Detox for spring; Weight loss for spring; Spring wellness; Declutter for spring. I start to get overwhelmed thinking that spring is going to be a busy time, and an expectation that it needs to be a productive season for me. I need to detox my body, lose weight, start a wellness challenge, clean my personal space along with my headspace and the list goes on … All these things to do before summer arrives. Not much time for anything else if I am doing all of this! This year I have decided to take a different approach to spring. This spring will be the season of change, but not in any of the above ways. It will be the season of not being overwhelmed with competing priorities. It will be the season to take control of my time and what I do with it. It will be the season to look at all these challenges and know it is okay to walk my own path. Care to join me? The most relevant spring challenge that I see is that we are all so busy, being busy! What is becoming more apparent to me is the number of women who are feeling overwhelmed. Women chasing that elusive balance and not knowing where to start. Women needing time for themselves but not able to make the space or feeling guilty to even try. So what is the solution? Actually just two little words—STOP IT. Stop saying yes to everything that comes your way. Nobody expects you to be all things to all people. Start to say no to things you don't want to do or things that don’t serve you. If you really can't say no to something, it’s okay to say, “I can’t at the moment but I can on Friday.” At the end of the day it comes down to you. It’s you who is creating those boundaries and you taking control of what you choose to do or not. I could go on and talk about lots of strategies but that in itself would be overwhelming, so let’s keep it simple. Simply spring, now that has a nice ring to it! Spring, the season of self-care, whatever that looks like for you. Not for anyone else, but just for you. Walk your path your way—whether that is with a spring in your step or a gentle stroll. Be courageously you and do spring simply! If you need some help reducing the feeling of being overwhelmed, or general life coaching, let’s chat on the phone and see if I can help.

Kathie Hill left her corporate career in the city to develop her personal coaching and human resources businesses and create a nourishing lifestyle for herself in the Coromandel. Through UnlimitedU, Kathie helps people figure out what their most satisfying life might look like and coaches them towards their goals. Kathie enjoys sharing coffee and conversation with lovely friends, barefoot beach walks and witnessing people’s joy when they are empowered to make positive life changes. Connect with me: or


NOURISH | feature

Cooking with

By Brad King | Falls Retreat

The wood fired oven is the heart of our kitchen at The Falls Retreat. Built by hand using guidelines from The Shed magazine, help from friends and family and tips and advice picked up along the way, it was a labour of love. It has stood the test of time and over the years it has pumped out thousands of meals. It’s a good oven to work with—I can always see what’s in there as there is no door on during service and it’s in my line of vision. It can do everything a conventional oven can do. On our current menu, we use it to sear lamb and beef fillets, slow roast lamb rump, bake bread and reheat accompaniments. But our wood fired oven’s biggest achievement has to be the hundreds of pizzas it produces, with fresh produce grown in the kitchen veggie gardens being used in the seasonally changing toppings.

BRAD'S TIPS AND TRICKS: Temperature control: The skill in wood fired cooking is all about how to control the temperature without turning a knob. As we use our oven on a daily basis, our temperature remains pretty consistent, but for weekend users, make sure you give your oven plenty of time to warm up before you start cooking. Get yourself an infra-red thermometer to take the guess work out of it. Wood: The type of wood used is also important as it can impart flavours into the food. Any hard wood is ideal. We use a mix of manuka and kanuka, and fruit trees if we can get hold of any. Technique: Place wood in the centre of the oven, make fire and burn till it starts to bloom (when the inside of oven starts to turn white). Then move the wood to one side (we change the side the wood burns on, on a weekly basis) to make sure our oven temperature remains even. Slowly add wood to keep the fire burning and temperature consistent. Once cooking has finished, let it die down and spread embers before putting on the door at end of day.

FALLS RETREAT 25 Waitawheta Rd, Waihi,



This is a twist on a classic pizza using our home made apricot chutney on the base, rather than a traditional tomato sugo. The salsa and chutney can be prepared in advance and used for other recipes.


Simmer for 5 minutes and then add apricots and apples and keep reducing at a medium simmer for 45–50 minutes until it becomes a thick consistency.

125g roasted red peppers (tinned variety) 20g cornichons, drained and thinly sliced 15g capers, drained and roughly chopped 40g pitted black Kalamata olives, finely sliced 20g jalapenos, finely chopped 100g sundried tomatoes, drained and roughly chopped ¼ cup curly parsley, finely chopped 2 tsp chives, finely chopped

Add a pinch of sea salt and ground black pepper.

Put all ingredients into a large bowl and mix till well combined. Please ensure all products from jars are drained thoroughly.

APRICOT & APPLE CHUTNEY 1 medium red onion, diced 5 cloves garlic, peeled and finely chopped 70g ginger, peeled and finely chopped 1 red chilli, deseeded and finely chopped 2 tsp ground coriander 2 tsp ground cumin 2 tsp finely chopped thyme 350g caster sugar 400ml white wine vinegar 800g apricots, halved (tinned in clear juice can be used, drained = 3 x 410g tins) 200g medium Granny Smith apples, cored, peeled and diced Place first 9 ingredients into a large heavy based saucepan and bring to the boil.

Pour into a suitable container and let cool for 30 minutes then place covered into a fridge and chill for 24 hours.

TO MAKE THE PIZZA 1 pizza base (for Brad’s recipe go to our website) 3 tbsp apricot and apple chutney 90g grated mozzarella 110g cooked chicken breast 1 zucchini, thinly sliced 3 tbsp roasted red pepper, cornichon and jalapeno salsa Firstly, smear apricot chutney evenly over the pizza base. Sprinkle grated mozzarella over the chutney then lay over zucchini, followed by chicken. Add the salsa then drizzle with olive oil and season with salt and pepper. Remember: less is more, you don’t want to overload the pizza! Cook in the oven until crispy and golden. In a wood fired oven heated to the correct temperature, this should only take around 4 minutes. Tip: to help manoeuvre the pizza into the wood oven, use a dusting of semolina on your paddle, as this acts like a marble, helping to move the base around. (Cooking will be longer in a conventional oven, around 7–10 minutes. Use a preheated baking tray or stone.)


AT THE FALLS RETREAT Experience a "behind the scenes" personal tour of the property encompassing veggie gardens, chicken coop, and extensive grounds, taking in an amazing view of Owharoa Falls. This is an opportunity to gather ingredients and learn about how fresh seasonal produce is used from the paddock to plate, followed by a delicious two course lunch. Details: Available Fridays & Saturdays through spring. $95pp includes; morning tea, personal garden tour, two course lunch. Bookings essential! Email -


THE FENNEL PHENOMENON Fennel is one of nature’s multi-faceted, over-achieving individuals. Every part of its structure is edible—from the seeds and stalks to the root and the fronds. Technically it can be classified as a herb, a spice or a vegetable, but with spring upon us, it’s the perfect time to focus on the fresh variety.

Admittedly a rather polarising vegetable, Florence fennel or Finnochio (in Italian), adds a distinct sweet, musky, licoricelike flavour to whatever it touches. Housing nutrients such as vitamin C, fibre and anethole, there are many reasons to fall for its whimsical charm. Originating in Europe with strong links to Italian and Mediterranean cooking, fennel is one of the oldest cultivated plants and grows worldwide. During medieval times, it was hung above doorways to ward off roaming evil spirits. In the plant world, it joins dill, coriander, carrots and parsley in the Umbelliferae family. From a white bulbous base comes tall, green, slender stalks that lead to darker wispy fronds, while the small anise-scented seeds are found tucked away in the yellow blossoms of a mature plant. With the bulb as the star attraction, its fibrous, overlapping layers take an intriguing journey of crunchy and fragrant when raw, to sweet and tender when roasted. Fennel is best eaten fresh, as it loses flavour over time. Look for firm bulbs without spots or bruises and they will survive up to four days in the fridge. The firm texture of raw fennel is best thinly sliced, ideally with a mandolin. Sadly, the tough stems and feathery fronds are too often left to waste, although they shouldn’t be. The celery-esque stalks bring an aromatic undertone to any stock or slow braised stew, just as the pungent licorice character of rogue fronds are great scattered through a salad or blitzed into pesto.


Raw, roasted, braised, pickled or sautéed, its ability to adapt to a range of cooking methods works in our favour. Chefs the world over love the classic combination of a thinly-sliced fennel and orange salad. Seafood’s illustrious affinity with fennel is wellcelebrated, with steamed mussels, poached salmon and braised octopus all benefiting from a sweet-fennel infusion. Lacy fronds add finesse to a plated dish, and caramelised, honey-roasted bulbs paired with goats’ cheese will have almost anyone salivating. The health benefits of fennel are rather remarkable: thought to detoxify, improve digestion, boost metabolism and reduce inflammation. Vitamin C (with almost 20% of our daily intake) is the most active nutrient, working to confront destructive free radicals that lead to inflammation and joint degeneration. Add in a decent hit of potassium, vitamin B6, folate and phytonutrients, while smaller quantities of magnesium, manganese, phosphorus and calcium each play a supportive role. Fennel is often linked with improvements in heart health. With high naturally occurring nitrates increasing blood flow and significant fibre helping maintain good cholesterol levels. The electrolyte potassium works to lower blood pressure and folate fights the good fight, reducing harmful levels of homocysteine in the blood.

NOURISH | feature Probably fennel’s most fascinating phytonutrient is the compound anethole. As part of the plant’s volatile oil, this concentrated liquid is responsible for the strong aniseed aroma. Several studies have shown anethole may reduce inflammation and lessen the occurrence of cancer—particularly breast, colon and liver. Notorious for helping get the bowels moving, fennel acts as a laxative and may reduce flatulence. This system-flushingmechanism explains why many ‘detox’ or ‘digestive’ tea blends include fennel as a main ingredient. And finally, as a natural source of estrogen it is thought to help regulate the female cycle and can positively affect fertility.

Still wondering why all this fuss about fennel? Traits like antiinflammatory and anti-cancer are good enough reason, along with its versatile nature, the influence and influx of global cuisines or simply because more of us are falling for that unique licorice flavour. Lose the notion that fennel is just for fancy restaurants— this spring season grab a bulb, embrace its crunchy slivers and delicate fronds and revel in all its fragrant, protective plant-based glory. Kate Underwood | Relish the Memory | @relishthememory

5 WAYS WITH FENNEL Fennel goes beautifully with pork and fish. The bulb adds a wonderful crunch with a hint of aniseed when fresh, or a mellow creaminess when cooked. Along with the bulb, fennel fronds and seeds are also versatile ingredients, be it in salads, pesto or in baking.

01 Add thinly sliced fennel bulb to coleslaw. 02 Place quartered fennel bulb under your pork when

roasting. When the pork is done, your fennel will be melt in the mouth tender and your gravy will have an added dimension of flavour. Go for gold and rub the skin of the pork with freshly ground sea salt and fennel seeds.

Fennel Gratin


Add fennel seeds on the top of homemade bread or scones before baking.

04 Make a delicious salad, perfect with duck breast or

pork, by mixing very thinly sliced fennel bulb with orange segments (blood oranges if you can get them!) and rocket. Season with a pinch of salt and a drizzle of good extra virgin olive oil and serve.

05 FENNEL GRATIN 3 fennel bulbs 4 cups chicken stock 1 cup cream salt and pepper, to taste extra virgin olive oil ¼ cup grated Parmesan

Thoroughly wash and trim the fennel bulbs. Trim the tops and bases, leaving enough of the base intact so the fennel retains its form. Cut the bulbs lengthwise (from top to bottom) into pieces approximately 2–3cms thick. Place the fennel and stock in a large pot and bring to a simmer. Cook for 5-10 minutes, or until the fennel is slightly tender. Remove the fennel, retaining the stock. Drizzle a roasting dish with olive oil before placing the fennel in. Pour 2 cups of the chicken stock and the cream over the fennel, season with salt and pepper. Scatter with the Parmesan and finely chopped fennel tops before baking at 180°C for 20–30 minutes.



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DAIRY QUEEN With the growing popularity of nut milks you may be thinking traditional dairy milk is bad for you. The truth is, unless you practice a vegan diet or you are lactose intolerant, milk has many health benefits. Milk is high in calcium, protein and vitamin D, B and A, Niacin and potassium.

WE RECOMMEND Like with most food we look for milk that is as true to its natural form as possible. Milk that has had as little processing or fiddling with as possible and Jersey Girl milk fits this bill. Produced from their happy cows on an organic farm in Matamata the milk is pasteurised and then bottled. The milk is not homogenised and has had nothing removed or added back. Look out for their great new glass bottles! Available at Tauranga Farmers Market and Vetro Tauranga.

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Yoghurt One of the reasons I love making homemade yoghurt is I know exactly what is in it, down to the type of milk I choose to use. No milk powder full of emulsifiers, lecithin and soy! I choose the least fiddled with version of milk I can find, like the beautiful non-homogenised Jersey Girl milk. words & recipesVICKI RAVLICH-HORAN | photography ASHLEE DECAIRES

VETRO ROTORUA 1131 Amohau Street 07 346 0081 VETRO TAURANGA 111 Third Avenue 07 579 9111


NOURISH | techniques

The other benefit of fresh homemade yoghurt is all the good bugs or live cultures you’ll be feeding your gut. Gut health is an essential part of your overall wellbeing. Like many convenience foods, mass produced yoghurt may save us a little bit of time but it also produces a lot of waste, mainly in the form of packaging. With all of this in mind why not give it a go.

you will need: 750mls milk 3 tbsp fresh natural yoghurt* a thermometer (I use a milk thermometer available from Excelso, glass jars a chilly bin or large thermos * It's important to use an unsweetened version that contains live cultures, but the fat content doesn't matter. If you are using a chilly bin as your incubator, fill it with enough near boiling water to come over halfway up your jars and allow it to cool until it is 55°C. I use a small polystyrene chilly bin that fits 6 small 250ml jars, but you would need a larger one if using one big jar. Alternatively, if you have an Easyo you can use this, which is, in essence, little more than a large thermos. Next heat 2 cups of the milk until it reaches 85°C. Take it off the heat and place the pot in a sink of icy water and cool the milk down as quickly as possible to 45°C. While the milk is cooling, mix the starter yoghurt with the remaining cup of milk. Mix the two milk mixtures together and stir well, then pour into jars and screw their lids on. Place the jars in your chilly bin or thermos, cover and allow to incubate undisturbed for 6–9 hours. Refrigerate the yoghurt for at least four hours before using. And remember to save a little of your yoghurt for your next batch!


Originating from the Middle East, labneh is a light and very versatile soft cheese made from yoghurt. Used in both sweet and savoury dishes, making labneh is super simple and rewarding.

you will need: thick unsweetened yoghurt (the homemade version above is perfect, otherwise choose a thick Greek variety) cheesecloth or muslin a large bowl wooden spoon


Place the yoghurt in the cheese cloth/muslin and tie over a wooden spoon, suspending this over a large jug or bowl. Place in the fridge and allow the whey from the yoghurt to drain. I tend to do this overnight as it takes a good 8–10 hours. Once the whey has been removed you are left with a very thick cheese. If using in a savoury dish, season with salt, approx. 1 teaspoon per 2 cups of yoghurt used. If using it in sweet dishes sweeten to taste with honey or icing sugar.

NOURISH | techniques

LABNEH HERB BALLS Roll the labneh into small balls and then roll these in dried herbs, or my favourite zaatar (a Middle Eastern spice mix available from good food stores like Vetro Tauranga and Rotorua). Place the yoghurt balls in a jar and cover with a good extra virgin olive oil and refrigerate until ready to use. These tasty little balls are then ready to be put on an antipasto or cheese board or pulled out one at a time to be smeared on crackers, crostini or sandwiches.

OTHER SERVING SUGGESTIONS Serve with roasted baby carrots, a drizzle of extra virgin olive oil and your favourite dukkha. Sweeten with honey and smear on toasted Volare Fig and Walnut Loaf with roasted grapes. Perfect for brunch with a class of rosĂŠ or bubbles. Make an easy dessert. Crumble shortbread or savadori biscuits in the bottom of a glass. Spoon over berry coulis. Top this with labneh, sweetened slightly with icing sugar. Garnish with fresh berries and some chopped pistachios.


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custard words & recipes VICKI RAVLICH-HORAN | photography ASHLEE DECAIRES

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Homemade jams, jellies, vinaigrettes, dressings, chutneys, sauces, mustards. Real food made by real people.




NOURISH | recipes

Pasteis De Nata I once spent three days in Portugal and believe I lived entirely on these addictive custard bites and the occasional tipple of Port. With such fond memories I am always tempted when I see a Portuguese custard tart for sale. Unfortunately these seldom live up to my memory, so I have to resort to making them myself. Thankfully for my waistline these little tarts require a little effort, but trust me, they are worth it! Homemade pastry makes all the difference! A great Portuguese custard tart has crisp flaky pastry that you can see the layers in. If you are going to cheat and buy the pastry, make sure you buy a good quality flaky pastry like Paneton pastry available from Vetro Tauranga and Rotorua.

PASTRY 3 cups flour 1¼ cups cold water 225g butter, soft

CUSTARD ¼ cup flour 2 cups full fat milk 1⅓ cups sugar 1 tsp vanilla extract 1 cinnamon stick (optional) 6 egg yolks (size 7) Using a stand mixer fitted with a dough hook,

mix the flour and water until a soft, pillowy dough forms that pulls away from the side of the bowl. Cover the dough and allow it to rest for 15 minutes. Roll the pastry into a 35–40cm square. Spread a third of the butter over the pastry then fold one third of the pastry into the centre and then the other third over this. Roll the pastry out again until you have the original 35–40cm square and repeat. Spread the remaining butter over the pastry but this time, roll into a tight log. Cover with cling film and refrigerate for several hours. To make the custard, heat the milk, 1 cup of the sugar, vanilla and cinnamon to just before boiling then take off the heat.

Whisk the egg yolks, flour and remaining sugar together, then slowly whisk in the heated milk. Cut the pastry log into 1cm pieces and place these in the muffin tins. Allow the pastry to soften slightly then using your fingers to push the pastry down and mould it up the sides of the tin. You want the pastry on the bottom of the tins to be as thin as possible. Carefully pour the custard into the prepared pastry tarts and bake at 190°C for 15 minutes. You want the tarts to have some brown brûlée on top. Allow to cool and then savour with a glass of port!


Custard Squares The custard square is a Kiwi classic! I grew up with the canary yellow, almost rubber-like custard squares that were standard fare in all bakeries and school canteens in the 80s. Thankfully our tastes have progressed, and while the custard square remains a firm favourite, the custard need not be too firm. Instead imagine a light creamy vanilla custard sandwiched between flaky pastry. 2 sheets store-bought puff pastry, thawed 3 cups full fat milk 50g butter, chopped 2 tsp vanilla extract ½ cup sugar ⅓ cup cornflour 5 egg yolks (size 7) 1 cup icing sugar 1 tsp vanilla extract Preheat oven to 180°C. Place the pastry sheets on baking trays lined with non-stick baking paper. Use a fork to prick holes all over the pastry then top the pastry sheets with non-stick baking paper and an additional baking tray. This acts as a weight and stops the pastry from puffing up. Bake for 20–25 minutes or until golden. Allow to cool completely on wire racks before trimming to fit a 22cm square cake tin. Place 2 cups of the milk, butter, vanilla and sugar in a pot and heat until just before boiling point. Meanwhile whisk the cornflour, remaining milk and egg yolks together until smooth. Carefully mix in the hot milk and return to the heat, whisking continually. Cook until you have a thick, glossy custard. Line a 22cm square cake tin with baking paper. I cross two sheets over the base allowing enough to hang over each side; this makes it easy to lift the slice out. Place your first pastry sheet on the base, pour over the custard and top with the remaining pastry sheet. Refrigerate for 3–4 hours, or until set, before icing. To make the icing mix the icing sugar and vanilla together with a little hot water. Start with a tablespoon or two first, adding a little more at a time until you have the right consistency.


Crème Brûlée This is a classic dessert that, despite what you see on TV shows, is quite easy to master! A good brûlée should be just set with a satisfying hard caramel top. Once you have mastered the vanilla version you can play with variations and flavour combinations: white chocolate and raspberry, espresso and Kahlua, chai… 600mls full fat milk 1 tsp vanilla paste ½ cup sugar + extra for the tops 6 egg yolks (size 7) Heat the milk and vanilla in a pan until just before it comes to the boil. Beat the egg yolks and sugar until pale then whisk in the warm milk. Place 6 ramekins into an oven dish and divide the custard between the ramekins. Place in a deep roasting tray and pour boiling water halfway up the sides. Bake for 15–20 mins until just set with a wobbly centre. Chill in the fridge for at least 4 hrs. To serve, sprinkle some sugar on top of the custard (the more sugar the better the brûlée part) then caramelise with a blowtorch or briefly under a hot grill. Leave caramel to harden (a couple of minutes), then serve with a crisp biscuit like biscotti or thin shortbread.

Coconut Custard This great dairy-free custard is perfect over tropical fruit. We served it over Fiji rum grilled pineapple. 400ml tin coconut milk 4 egg yolks (size 7) ¼ cup sugar Place the coconut milk in a small saucepan and heat until just before it boils. Meanwhile beat the egg yolks and sugar together. Whisk the milk into the egg and sugar then return to the saucepan and back on the heat. Over a low heat cook, continuing to whisk until the custard thickens.


Black Sheep


NOURISH | feature

Fifteen kilometres north of Tauranga, just off State Highway 2 at Whakamarama, is the Black Sheep Bar and Grill; an unexpected oasis seemingly in the middle of nowhere. Its location, just outside the city, serves the growing number of people who live out this way, providing a friendly local, offering everything from a great coffee to a burger and craft beer. Positioned just off the busy highway also makes Black Sheep a fabulous spot to stop for refreshments or a lovely destination for a leisurely drive. Its position on the city outskirts also provides Black Sheep with the luxury of space. In addition to the two separate inside spaces, there is a sprawling beer garden with outdoor fireplaces, a pizza oven and plenty of room for both the dog and kids to run around. It was the space and potential that attracted owners Peta and Hugh Clavis and Daniel Moffat. “When we frequented the bar next door,” explains Peta, “we often looked in on the then closed premise and thought what a waste!” So when their son’s friend and chef, Daniel Moffat, came for a holiday, a plan was hatched. Daniel had been looking for a place to call his own and made the move from Broome, Western Australia to Whakamarama—a big leap, not to mention a mouthful for an Aussie. “We have learnt a lot in the last 18 months” Peta admits. The vision though remains the same: “To create a cosy country venue for everyone to enjoy,” says Dan. Dan describes the menu as “fresh and simple” with as much as possible made on site and ingredients sourced locally. The coffee is from Excelso (in our opinion the best roasters in the Bay!). While I sit chatting to Peta and Dan on a sunny Friday morning, people are popping in to not only grab a take away coffee but to pick up fresh eggs or local honey. There is not a cabinet full of paninis, wraps or salads on display, as Dan says he prefers to make these fresh to order. The menu includes standards like eggs benedict plus a few twists on the perennial favourites including an amazing veggie version with spinach, cheese, mushrooms and a corn fritter. If breakfast is not what you are after be tempted by the BBQ pork ribs, beer battered or pan-fried market fish, scotch fillet with roasted mushrooms or for the non-meat eaters the nut loaf served with greens, mash potato and mushrooms. Those on a gluten free diet are also well covered! The wine list and extensive range of craft beers both have a strong local focus and make the perfect excuse to gather a group of friends up to enjoy a few drinks and nibbles in the beer garden. What could be better on a Sunday afternoon in spring than grilled calamari with chilli sambal, a cold craft beer in the company of good friends? Possibly some live music? The Black Sheep team have you covered there with regular live music on the last Sunday of the month. With great food, drinks and plenty of space it’s also the perfect venue for a party. Peta says Christmas bookings are already coming in! Wanting to use the space to its fullest, the team are also planning some of their own events including Oktoberfest on Sunday October 22. Black Sheep Bar and Grill, 1 Plummers Point Rd, Tauranga,


NOURISH | recipe


½ head cabbage, finely shredded ½ red onion, peeled and finely sliced 2 cups loosely packed mint, roughly torn (can substitute with any fresh herbs of your choice) 1 carrot, peeled and cut into very thin matchsticks 2 cups shredded roasted chicken ¼ cup fried shallots ¼ cup crushed roasted peanuts 1 tbsp ikan bilis (dried anchovies) or fried whitebait! ½ cup undiluted nuoc cham In a large bowl combine all of the ingredients for the salad except the shallots and peanuts. Toss to combine. Pour over the nuoc cham and toss again to coat. Transfer to a serving plate or bowl and scatter with the shallots and peanuts. NUOC CHAM DRESSING ½ cup lime juice or lemon juice (or a mix of juice and rice vinegar) ¼ cup caster sugar (or for a healthier option try coconut sugar) approx ½ cup fish sauce 2 chillies, finely chopped (seeds removed if you wish) 3 cloves garlic, peeled and crushed ¾ cup water to dilute Mix together the juice, vinegar (if using) and sugar, stir to dissolve the sugar. Taste. It should taste pleasant and have a good balance of sweet/sour. Adjust if needed.

TIP: If you have a mortar and pestle you can use it to get even more flavour into the sauce by pounding the chilli and garlic together first, then making the nuoc cham in the mortar.



Add the fish sauce gradually, tasting as you go until the mixture changes noticeably from sweet to quite savoury. Add a little more fish sauce then stir in the chillies and garlic. Allow to stand for at least 10 minutes before using. If using immediately dilute the nuoc cham with the water and serve, otherwise store it in the fridge undiluted. It will keep for about one month in the fridge.

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Spelt The term ‘ancient’ conjures up romantic notions of bygone eras, but a lengthy heritage is not the only thing that ancient grains can celebrate. Unlike modern staples like corn, rice and wheat, the chemical structures of ancient grains are largely unchanged from their original forms. And when discussing origin stories, few grains are as impressive—or as ancient—as spelt.

indeed contain gluten—the protein responsible for many digestive difficulties—but it is much more easily tolerated than the gluten in wheat. “The gluten strands are shorter,” Nick explains, “they’re weaker and much more easily broken down.” Nick has seen first-hand many customers with wheat intolerance who can eat spelt without a problem: “The proof is in the pudding.”

It is widely believed that spelt was first grown by Mesopotamian farmers—today’s Iran—as early as 5000 BC. As civilisations trudged westward, spelt was brought along with them and its popularity spread throughout Europe. Several millennia later, the Industrial Revolution ramped up and spelt gradually became replaced by the grain we love to hate: wheat. Nick Parker, owner of Mount Maunganui’s Flaveur Breads, explains: “From the spelt plant, modern wheat was derived. But in that process, modern wheat has changed so much that you couldn’t call them the same plant.” Wheat was easier to harvest and could be produced faster and cheaper than spelt. As the world continued to march forward, spelt nearly died out.

These shorter, weaker gluten strands affect the practical uses of this grain as well. You’ll never get the long, elasticity of a pizza dough; rather spelt flour lends itself to ‘shorter’ doughs, like scones and biscuits. Spelt makes for a denser product with a sweet, nutty flavour. Home bakers can use the flour in place of wheat as a direct substitute but, “be careful,” Nick warns, “it is very prone to over-mixing”. While you can use the same amount of spelt as you would wheat, you’ll need to decrease the mixing time by two-thirds, otherwise you risk denaturing the protein, collapsing the bread.

The grain was all but forgotten when its health benefits were rediscovered in Europe in the 1980s. Nick says, “They found that spelt was nutritionally superior, had really good mineral content and better digestibility,” before adding, “and good flavour, too.” This discovery coincided with a global resurgence of ancient grains, including the likes of quinoa, buckwheat and millet, as people started searching out more natural, less processed, plant-based foods. Over the past decade, as the incidents of food intolerances and allergies rose, spelt made its comeback. Spelt does

Health food and organic shops are your best bet for finding this grain both in milled flour form and whole as spelt ‘berries’. The berries, cooked like rice, can be eaten as a side dish, added to salads or used to fill out soups. Flaveur Breads has a large range of spelt-based products, including a 100% Spelt Loaf, the popular Spelt Seeded Sourdough and even a rye and spelt muesli. What is a bread baker doing supporting a non-wheat based bread? Nick explains: “It’s a great substitute for wheat; everyone should give it a go. At home, I use it to thicken sauces and gravies. You can do all sorts, it’s very versatile and user-friendly.” A final reminder from this bread baker: “Just don’t over-mix it!”



DOUBLE CHOCOLATE WALNUT SPELT COOKIES The spelt flour gives these cookies a nutty flavour well matched by the walnut pieces. MAKES 18 SMALL COOKIES 1½ cups spelt flour, sifted 1 tsp baking powder 1 tsp baking soda pinch salt 1 tbsp cocoa powder 150g butter, softened ½ cup packed brown sugar ½ cup sugar 1 egg ½ cup chocolate drops ½ cup walnuts Preheat oven to 180°C. Sift flour, cocoa powder, salt, baking powder and baking soda together. Cream the butter and both sugars. Add the egg to the butter/sugar mixture and beat in until well combined. Stir the flour mixture into the butter mixture by hand and stir gently until just combined. Mix in the chocolate drops and walnuts by hand. Make small balls out of the dough, place on a baking tray and bake for 8 minutes (note: take them out of the oven when they still look a little raw. They will finish cooking outside of the oven and will be gooey and soft).

You’ll find Spelt flour at good food stores like Vetro Tauranga or Rotorua. Vetro Tauranga also stock Flaveur Breads, or you can find them at the Tauranga Farmers Market or visit their bakery; 31 Totara Street, Mount Maunganui.


NOURISH | recipes


¾ cup spelt berries 4–5 kumara 6 carrots 1 head broccoli 2 tbsp olive oil salt pepper 4 handfuls mesclun (or other leafy greens) 1 orange 4 tbsp olive oil 2 tbsp apple cider vinegar 1 tsp honey 1 thumb size knob of fresh ginger 1 handful sunflower and pumpkin seeds

To cook the spelt put spelt berries and 3 cups of water into a pan. Cover, bring to the boil, then turn down to medium heat and let simmer for 40–45 minutes. Chop kumara, thinly slice carrots and cut broccoli into chunks. Place in a large bowl, add 2 tbsp of oil and toss. Spread veggies onto a baking tray, season with salt and pepper. Bake at 180°C for 20 minutes: halfway through, flip everything over so it doesn’t stick to the tray. For the dressing, whisk together juice from the orange, 4 tbsp oil, apple cider vinegar, grated ginger and honey. Toast the sunflower and pumpkin seeds in a dry frying pan on medium heat for 2–3 minutes. When the grains and veggies are all cooked, place them in a large salad bowl with the mesclun. Pour the dressing over top and toss.


ESPRESSO BBQ BEEF with KUMARA SALAD With BBQ season upon us we asked George from Henry & Ted to share some great recipes for you to get the most out of your grill. Famous in Papamoa for their BBQ nights, the coffee spiked recipe below is perfect for low and slow barbecuing a piece of juicy brisket. Or if you’re more the hot and fast barbecuer it works just as well on a juicy steak. If you are looking for either, or some advice on the best cut, head to Ben and the team at Bethlehem Butchery. photography BRYDIE THOMPSON


NOURISH | recipes

espresso marinade 1 cup kokako espresso coffee 1 tsp ground cinnamon ½ tbsp fennel seeds (toasted) 1 tbsp ground cumin ½ tbsp ground coriander ½ tsp dried chilli flakes

1 tbsp crushed garlic 1 tbsp crushed ginger ½ tsp cracked pepper 3 tbsp soft brown sugar 2 tbsp seeded mustard 3 sprigs of rosemary ½ tsp dried oregano

Mix all the ingredients together and pour over your meat and marinate. For large pieces allow at least an hour; for steak 15 minutes should be sufficient.

kumara, bacon & walnut salad 4–5 medium red kumara 3 gloves of garlic, sliced olive oil salt & pepper 1 small red onion, sliced 2 red capsicum, sliced 5–6 rashers of streaky bacon 2 handfuls walnuts 1 handful of baby rocket small handful of mint and parsley

Cut kumara into 2cm cubes or rough chunks. Wrap kumara, garlic, olive oil with a pinch of salt and pepper in tinfoil and cook on the BBQ for 15–20 mins or until tender. While the kumara is cooking, fry bacon until crispy. Combine all ingredients and gently toss with the dressing.

DRESSING ½ cup of sour cream ½ cup mayo 1 tbsp honey 2 tbsp of chopped chives juice of ½ lemon salt and pepper Combine all ingredients and mix well.

bbq grilled vegetables 6 large portobello (field) mushrooms 3 large tomatoes 4 zucchini (cut length ways) 3 sprigs rosemary (chopped) olive oil salt and pepper balsamic glaze (available at Vetro Rotorua and Tauranga) feta 1 tbsp toasted black and white sesame seeds Parsley to garnish Peel mushrooms and put all vegetables into a baking tray and coat with olive oil, rosemary and salt and pepper. Cook till tender. Transfer to a serving platter. Drizzle balsamic glaze over vegetables, crumble feta and sprinkle sesame seeds and garnish with rough chopped parsley. Henry & Ted 5 Golden Sands Dr, Papamoa Beach


Enterprising Youth say YES to Good Food It is good to see innovation in the food industry and a respect for sustainability starting young. The Young Enterprise Scheme (YES) encourages college students to create new businesses by running an annual competition in schools. Each team must prove they can develop a product from conception to completion and successfully market it. This year two Otumoetai College teams have chosen to focus on food products.

HONEY SYRUPS FROM HEALTHY BEES In forming the company Honey and Co, a team of six year 13 students set out to produce honey based syrups to add to coffee, smoothies, shakes and any other recipe you want to enhance with a sweet flavour that is not only delicious but nutritious. Honey and Co also want to spread a message on conscientious bee treatment that nurtures our bee population rather than exploits it. They point out that bees, already in decline due to urbanisation, the loss of natural flower habitats and pesticides, can be maltreated by the taking of too much honey, leaving them little sustenance, a practise too common in winter. Honey and Co chose to use local Mossop’s Honey for their products as Mossop’s invest in the health of their hives, thus producing optimum quality honey. In cold months Mossop’s put bees in ‘winter sites’ with access to pollen rich plants, and even supplement their feed with nutrient rich ‘pollen patties’. Hives are regularly monitored for bee health. Heilala Vanilla is another local product used in the Honey and Co syrups. As well as vanilla, they produce caramel and chai flavoured syrups, all made in a local commercial kitchen. They can be purchased at the Little Big Markets in Tauranga or ordered through the website. After the YES competition is over, Honey and Co intend to continue running the business until February 2018 after which they may sell it or outsource production and sales as they continue on to university or to commence their careers. To reinforce their commitment to bee health, Honey and Co are giving 50 cents from each bottle sold to a small NZ company that advises the community and beekeepers on how to look after bees.

GO WILD and get cooking

at the culinary Wild Food Festival at Ohope Beach


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

NOURISH | feature

EXOTICALLY EDIBLE Eco-Grow Enterprises is a team of five year 12 students who drew on their passion for gardening and creating interesting food to develop three easy to grow sets of seeds which come with biodegradable pots, soil and an information sheet to help you grow and enjoy them. Named simply Grow Your Garden, the exciting point of difference is that the seeds will sprout exotic foods to add zing to your cooking. The range spans unusual and exotic fruits, super-hot chillies and edible flowers. Funky fruits include Cape gooseberry, tomatillo and kiwano, with full descriptions of each and extended instructions for growing them available on their website through which purchases can be made. The gourmet chillies and edible flower sets also provide a range of seeds and information on growing. Eco-Grow Enterprises are regularly adding helpful gardening and cooking hints and recipes to their website and on Instagram and Facebook. Eco-Grow Enterprises has gained the support of high profile businesses with Kings Seeds supplying the seeds and Daltons the soil. The biodegradable pots come compliments of The Warehouse. One criteria for businesses under the YES scheme is that they have a community focus. Eco-Grow Enterprises are donating a percentage of their profit to Garden to Table which works through schools to give children the skills to grow, harvest, prepare and share fresh seasonal food—a very good synergy. To find out more about growing and cooking with exotic edibles and to purchase the product ($8 plus delivery), visit


Beautiful, handcrafted High Teas in one of Tauranga's most stunning locations. Bookings essential. 140 MCLAREN FALLS ROAD, MCLAREN FALLS PARK TAURANGA | 07 543 4976




sous vide TAKING THE PRESSURE OFF COOKING The Duke of Marlborough took its famous medium-rare burger off the menu due to enforcement of the Ministry of Primary Industry (MPI) guidelines on meat cooking. This ignited controversy on both sides with chefs in general wanting the freedom to prepare foods such as steak tartare, carpaccio, parfait and medium-rare burgers, and health safety officials wanting to safeguard the public. When MPI was challenged as to how chefs can continue to make traditional tasty fare, they counselled the use of sous vide techniques instead. Never mind that the MPI sous vide regulations were written by someone who does not understand food and for a chef to use their own variations (and prove safety) would cost thousands of dollars to get approval from MPI. Yet, when used properly, the sous vide technique is one that offers many advantages for home cooks and chefs alike. It is surprisingly easy to implement and takes a lot of the guesswork out of cooking while ensuring flavoursome fare. There are two main aspects to sous vide. First, placing the food in a sealed bag under vacuum (literally ‘sous vide’ in French) and then cooking slowly at a low temperature. By vacuum packing the food (and any requisite flavourings) flavour and juiciness is locked in. A further benefit is that a sterile environment can be maintained within the bag after cooking—leading to longer storage periods—either in fridge or freezer. Although vacuum packaging machines are readily available, it is possible for home cooks to achieve good results without one by just using a zip-lock bag or something similar with the air largely removed.

Slow-cooking involves using a water bath in professional kitchens, although in the past, we have used chilly bins, crock-pots and foam wrapped pots on a polystyrene base. Professional baths are expensive, although relatively inexpensive immersion circulators can be bought. These are mini-pumps which can clip on the side of your cooking vessel and keeps the water swirling and at the right temperature. If you intend to get into sous vide on a semi regular basis, then I would invest in one of these devices. Or you could use a pot of water on an induction plate and keep an eye on temperature with a thermometer kept in the water. Typical temperature ranges are 56°C–72°C, and the cooking duration can be from 2 hours to 2 days. This low temperature cooking ensures that cell walls do not burst, that vegetables are firm, collagen is hydrolysed into softness while meat protein is not denatured. Essentially, flavour is enhanced without destruction of texture. There are plenty of guidelines online which give the different temperatures and timing required for each food type. Sous vide is particularly good for cooking large cuts of meat (eye fillet—mmmmm), and to tenderise the poorer cuts of meats. Unlike conventional oven cooking, immersion in a water bath over time ensures that the meat is cooked evenly all the way through without the gradients that occur in a hot oven. This consistency is a boon to all cooks. And, when ready to serve, all that is needed is to sear or grill the outside of the meat to get tasty caramelisation and the interior of the meat up to temperature (if chilled before service). We love using this technique to confit duck. Far less messy than cooking in fat in the oven and you have ready portioned bags you can take out of the freezer when required. To summarise, sous vide can be a delicious and practical way to prepare meals—it just requires some planning ahead due to the time required.

Kate Wilson | Prof’s @ Woodlands


NOURISH | recipes

This recipe is one we developed after a holiday in the South of France. By confining the duck to sealed bags, the messiness associated with traditional duck confit is eliminated. Instead, you end up with packages of confit duck which can be refrigerated or frozen and used at your convenience.

The amount of duck you can confit at one time depends on your vessel size. Typically we use a 10 litre pot and place 3 bags each containing 2 duck legs in it. The pot has some foam around it to insulate it and we sit it on a polystyrene base. If using a chilly bin, you can of course use more bags— just make sure that the water can circulate easily.

You will need:

Place in each bag 2 duck legs, 2–4 tbsp duck fat (frozen if possible), 1 tsp salt, ½ tsp herbs de Provence (or other flavouring). Vacuum seal the bags.

A sous vide machine or an immersion pump and large insulated vessel (a chilly bin is perfect) Plastic bags Vacuum sealer Duck legs Duck fat I often use herbs de Provence (typically a mix of rosemary, fennel seed, thyme, basil, marjoram, lavender, parsley, oregano, tarragon and bay powder) but any ‘duck’ flavourings can be used.

Place these in your sous vide machine or vessel with immersion pump and ‘cook’ at 70°C for 8–12 hours. To use, remove the duck from the bag, wiping off the duck fat. The meat can be shredded as is for use in meals such as Mandarin pancakes, broth with pasta, or a salad. However, if you wish to use the legs whole, then I recommend grilling the duck in the oven (or fry if you wish) until the skin is crispy.


Salmon Salmon is a great source of Omega 3 fatty acids, protein and selenium. Basically it can help lower blood pressure and inflammation, and is also great for cell, bone and heart health. I use macadamia oil in these recipes. It has a very mild nutty flavour which works well with salmon, has good health benefits and it can reach high temperatures without becoming bitter. I don’t use much, just enough to give even cooking and lubricate the pan. It’s available at all major supermarkets and at RedKitchen.

Megan Coupland RedKitchen PAGE 48 | WWW.NOURISHMAGAZINE.CO.NZ

NOURISH | recipes

Red kitchen HONEY AND TAMARI SALMON with SHANGHAI AND GINGER This is an easy week night go-to. We use tamari or shoyu instead of soy sauce, which are fermented, less salty alternatives to soy sauce and naturally gluten free.

2 tbsp tamari 1 tbsp honey 1 tbsp water 1x portion salmon 1x packet of shanghai, cut in 2 cm slices 1 red capsicum cut in triangles 2 tbsp sesame seeds, toasted 2 tbsp sliced ginger 3 cloves garlic, finely sliced Mix the tamari, honey and water till honey has dissolved (do not use hot water as this will cook the salmon).

Take the skin off the salmon and put the fillet in the marinade. Let sit for 1 hour. Dry the salmon skin and sandwich between two baking trays. Pop in the oven till it crisps up. Heat a pan with a bit of macadamia oil and fry salmon on each side till a beautiful caramel colour. Finish in the oven. The honey will make the salmon darken quite quickly, so keep an eye on this. While the salmon is in the oven, add a bit of macadamia oil to a frypan, along with the shanghai, red capsicum, ginger and garlic and stir till the shanghai softens. If it is starting to colour you can add some water and steam it to the end. Season and add the sesame seeds. Serve the salmon on a bed of the shanghai and top with crispy salmon skin.


SALMON PIE This is ridiculously good. We make a similar version at RedKitchen, but at home I make this salmon one. You can make individual sizes and pop them in the freezer. This uses a béchamel base—I make mine at home in the microwave.

1kg peeled kumara, cooked and mashed 100g butter 100g flour 1.3 litres milk 150ml cream 200g whole corn 2 onions, peeled, diced and sautéed in butter

Pre-heat the oven to 180°C. Melt the butter in a large microwave proof bowl (I use a 2l Pyrex). Add the flour and microwave for 1 minute. Stir and add 200ml milk, pop back in the microwave for 2 minutes. Keep adding the milk in 200ml batches and then microwave for 2 minutes after each addition and stir, till all the milk is used. Give it a good whisk so it is smooth and then microwave for a further 7 minutes till it is bubbling and the flour is well cooked out. Give it a good stir—it should be silky smooth. Season with salt.

400g fresh salmon fillets, chopped in large cubes

Put the béchamel into a large bowl and add cream. This will cool it down enough to add the fish.

200g hot smoked salmon, in large chunks

Add the corn, onions and all the fish to the top of the béchamel and then very gently fold to incorporate. Place mixture into an oven proof dish.

400g gurnard, cut into large pieces 100g feta chives, finely chopped zest of 2 lemons ¾ cup panko breadcrumbs

Spread the kumara on top in chunks. Toss 1 tbsp macadamia oil with the panko breadcrumbs and toast in the oven till golden brown. Remove, cool and add lemon zest, crumbled feta and chives, and spread evenly on top of the kumara. This is now at the stage when you would freeze it if it is not to eat straight away. Otherwise pop it into the oven. The fish is still raw till this stage, so the pie just needs cooking till it is hot in the middle and the fish will be beautifully cooked and still moist (approx. 35 minutes). Serve with a garden salad and crispy bread.


SALMON with ANCHOVY TOAST 1x baguette (I use a rustic Volare baguette) 9 anchovies 1 clove garlic, crushed Âź tsp salt 100ml olive oil 200g hot smoked salmon 1 small packet fresh salmon 150g cream cheese 100g sour cream cracked pepper to taste zest 1 lemon 2 tbsp capers chives, finely chopped

Heat oven to 160°C. Blend the anchovies, garlic, salt and olive oil. Finely slice the baguette on an angle, so you get nice long thin slices. Brush one side with the anchovy oil and place on a baking tray in the oven till dry and crisp. Keep an eye on this. Soften the cream cheese by stirring in a bowl. Add the sour cream, lemon, capers, chives and cracked pepper. Stir to combine. Stir through the flaked hot smoked salmon. Finely slice the fresh salmon. Arrange the spread, anchovy toast and sliced salmon on a platter with some wedges of lemon. This is a great little communal starter, or nice with friends and a bottle of bubbles.


NOURISH | recipes

Raw Balance

We asked resident raw food experts Monika and Carolyn, from Raw Balance in Taupo, to share a couple of easy raw treats everyone will love.

CHOCOLATE RASPBERRY MACAROONS 3½ cups dried coconut chips ½ cup raw cacao powder ½ tsp vanilla powder ½ cup coconut nectar ½ cup freeze dried raspberries In a food processor put in the coconut chips and process until fine. Add the cacao powder and vanilla and process until combined. Add the coconut nectar and process until mixed in. Mixture should start binding together. Add the raspberries and pulse in so there are chunks through. Press into silicon moulds or roll into balls then place in fridge to firm up. They will keep well in or out of the fridge. Carolyn says they use Coconut chips as they are less processed, but you could use desiccated.

RAW BALANCE 45 Oruanui St, Taupo


WILD GREENS PESTO With spring coming up the weeds in the garden will be growing in full swing again! Apart from adding them to beautiful fresh garden salads or juicing them in your green juice, you can also make a gorgeous pesto with them that will be full of nutrition and pack the punch. Collect edible weeds such as chickweed, cleavers, dandelion leaf, yarrow, plantain, nettle leaves, etc. Please make sure you identify them correctly before eating them, but don't be afraid to venture into the garden to collect edible weeds. 300g mixed greens (kale, parsley, spinach and a variety of edible weeds) 2 lemons, juiced 2 cloves of garlic ¼ cup olive oil ½-1 tsp salt 3 tbsp nutritional yeast ½ cup activated watermelon seeds* Add all the ingredients to a food processor and process until you have a smooth pesto consistency. Add more watermelon seeds if you like it ‘nuttier’. Use as a pesto sauce over noodles, as a spread on crackers or add a big tablespoon of pesto to a salad dressing to make a delicious herb dressing. Cover with some olive oil when you put it in a jar to make it last longer in the fridge. *Activated watermelon seeds, Carolyn says, are a fairly new product “which are amazing with 33% protein.” If you can’t find them pumpkin or sunflower seeds can be used instead. You’ll find them at Raw Balance's deli and Vetro Rotorua.


EVENTS The Base Up Omokoroa Coastal Challenge is a community run, walk and duathlon event to help raise money for the Omokoroa Sports Pavillion project. Sunday October 29 Western Ave Sportsground, Omokoroa

Raw Balance Workshops Seaweed Workshop Saturday 16 September, 3.30–5.30 $25 Raw Bread Making Workshop Saturday 30 September, 3.30–5.30 $45 Check out Facebook for more details.

Oktoberfest at Black Sheep Bar and Grill Sunday October 22 21 Plummers Point Road, Tauranga

Tauranga Arts Festival October 19–29.




07 544 1383


Uk’s Biggest Raw Food Teacher 5-day advanced Raw Food Course with Kate Magic Early bird tickets available now at Eventfinda. Tauhara Retreat Centre, 60 Acacia Heights Drive, Acacia Bay, Taupo 23–27 February 2018 Noon–6pm

DIRECTORY Your Ideal Cup New Zealand’s first designed and manufactured reusable takeaway coffee cup. Buy one, reuse it, and reduce waste to landfill.

FARMERS MARKET SERIES | TASTE OF VIETNAM 2018 Taste of Plenty Food Tours Bites and Sites off the Eaten Track


07 571 2453 | 027 405 9310 - Susanna | 021 274 1613 - Karen tasteofplenty VIEW OUR TOURS!

UnlimitedU PERSONAL COACHING Inspiring and empowering you to love the life you lead!


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Listen to live music, browse the many craft stalls, meet the artisans, chefs and producers and get food that comes from the heart, produced with love and care and let yourself be inspired!



Redoubt Street, Taupo


Nourish BOP Spring 2017 edition  
Nourish BOP Spring 2017 edition  

Fresh local flavour from the Bay of Plenty region in New Zealand. In this edition we discover the tastes of Fiji, enjoy fennel, custards in...