Young West Australian of the Year
A gourmet twist on potato skins
Planting the seed for health education western potatoes
In this issue ...
Young West Australian of the Year
Planting the seed for health education A gourmet twist on potato skins
In 1993 my doctor said two words to me that I will never forget:
Terminal Cancer. To be here today writing this editorial for our Spring Edition of Feel Good Food whilst our usual editor, Georgia, takes some maternity leave, is not only a pleasure, but a ‘gift’. Living with cancer for over 17 years has encouraged me to not only eat natural and healthy foods, but to also work in industries that are ‘ethical’. That’s what I love about my part-time job at Western Potatoes, for not only do we promote potatoes – a food that is natural, non-fattening and full of those essentials vitamins and minerals – but we also support WA farmers and growers. These are people with real families, with kids who go to local country schools, and who are producing best quality food that we all can trust! One in three Australians will be diagnosed with some form of cancer by the age of 75. Sadly, too many Australians are still dying a premature death from cancer, yet we all know of inspirational stories of people who not only live well with this challenge, but who change their lifestyles completely and actually thrive! In this edition, I am privileged to introduce you to one of the most inspirational cancer survivors I have ever met. Clinton Heal is the 2011 ‘Young West Australian of the Year’. His story will not only inspire you to eat better, but also to live better and embrace life with a passion. We are therefore privileged to dedicate this issue of Feel Good Food to those people working within our community to make a difference to the lives of those who have been touched by cancer. Ross B. Taylor Chairman Western Potatoes
Funded by the Potato Growers’ Association of WA (Inc) Feel Good Food Issue 15 Spring 2011 Published by Western Potatoes Pty Ltd 103 Outram St West Perth WA 6005 Phone: 9284 6266 Email: email@example.com
Feel Good Food has 25 copies of Ross’s book Living Simply with Cancer to give away. Written along with Olivia Newton-John, the book covers subjects including conventional treatment, diet, physical fitness and meditation, and has sold 65,000 copies. Aimed at showing how those diagnosed with cancer can help themselves have the best chance of recovery and achieve an overall improvement in quality of life, all proceeds from sales of the book from www. lifeforce.com.au go to cancer charities worldwide. To win one of 25 copies, please visit the competitions page of www.feelgoodfood.com.au
Visit Us in Person ... ... IGA Perth Royal Show
Claremont Showgrounds October 1 to 8 2011 www.perthroyalshow.com.au Visit the Feel Good Food Stand at this year’s IGA Perth Royal Show for tasty treats, Feel Good Food products and the all new Feel Good Food Family Showbag packed full of fun for only $10. $2 of each show bag sold goes to support our 2011 charity, melanomaWA.
2011 Mount Barker Healthy Living Expo Plantagenet Town H all, Memorial Avenue Mt Barker Saturday, 24th September 2011 mtbarkerhealthylivingexpo.com
The 2011 Mount Barker Healthy Living Expo promotes healthy living for all ages. The expo will provide information, advice, and check-ups on all manner of health issues including financial, mental, physical, spiritual and community health.
It’s Fruit & Veg month! Make friends with fruit and veg during September and aim to Go for 2&5®. Eating plenty of fruit and vegies contributes to good health. It protects against a number of diseases such as heart disease and some cancers. It can help you maintain a healthy weight too! Why not try a new fruit or vegie every week this month? For fast, easy and delicious recipes visit www.gofor2and5.com.au.
What ’s in season now... Mondial, an oval-shaped potato with smooth, pale yellow skin and flesh, is a seasonal variety available in Spring. It boils very well and makes a flavoursome, creamy mash. Because of its flavour-absorbing properties, the Mondial is also great for use in curries and stews for those cooler spring evenings.
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Feel Good Food on Facebook
Win a Peugeot Salt and Pepper Mill Set Have you liked Feel Good Food on Facebook yet? With news, competitions and recipes to try, it’s a great way to get your daily dose of Western Potato goodness! The winner of our recent Pub Grub Competition, Tom O’Donovan of Ellenbrook, stormed home with his homestyle fish and chips recipe. Tom is off to the Rose and Crown’s Posh Convict Restaurant to enjoy a hearty meal with three friends – congratulations! Look out for more great competitions on Feel Good Food’s Facebook page.
Tom’s Fish and Chips
Many of you will be familiar with the prestigious French car firm, Peugeot, but you may be surprised to learn that Peugeot also has a rich history in salt and pepper mill innovation and design - creating the pepper mill over a hundred years ago in 1874. Crafted from traditional beech wood into its boldly curvaceous silhouette, Paris is undoubtedly the flagship piece in Peugeot’s mill collection. Feel Good Food has one Paris 30cm Salt & Pepper Mill Set finished in contemporary gloss red up for grabs this issue valued at $199.90. To enter, visit www.feelgoodfood.com.au competitions page and let us know in 50 words or less why you would like to win the Peugot Paris 30cm Salt & Pepper Mill Set.
Win a Tefal Actifry Harvey Norman and Feel Good Food are giving you the opportunity to win a Tefal Actifry worth $349. With the Actifry, you can enjoy fresh, hot potato chips at home - while still maintaining a balanced diet. The Actifry requires only 1 spoonful of oil to cook 1kg of delicious chips – that’s just 3% fat! The patented technologies of the stirring paddle which gently mixes the food and evenly disperses the oil; and the unique warm air heating system, result in perfect chips that are crispy on the outside and soft and tender inside. Choose your ingredients, oil, spices, herbs and seasonings…and let Actifry take care of the rest. To enter the draw for to win a Tefal Actifry valued at $349, visit www.feelgoodfood.com.au competitions page and tell us which two varieties of potatoes are the best for frying (Hint: check the chart in the Potato Facts section of the website!).
4 Ruby Lou potatoes 2 snapper fillets 1/4 cup plain flour 1 egg, beaten 1/2 cup breadcrumbs salt and pepper
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1. Peel and cut up some well sized Ruby Lou potatoes into chip size quantities, mix around in an oiled bowl and season with chicken salt and pepper prior to placing on a baking tray. 2. Place in oven at 200 degrees celsius, for 25-30 mins. 3. Dip some lovely, fresh, store bought Snapper fillets in flour, then egg and finally seasoned bread crumbs. 4. Pan fry in however much oil you prefer. 5. Take your home made chips out of oven and combine with the deliciously crisp fish pieces. 6. Serving with a fresh wedge of lemon...... there you have it; Tom’s Homestyle Fish & Chips!
For those who can’t wait to win a Tefal Actify, redeem this voucher at any Harvey Norman Store in Western Australia to purchase an y Actifry at the special offer price of $289 – that’s a saving of $60! Offer expires November 8, 2011. Not valid with any other offer.
Western Potatoes will be donating $2 from every Feel Good Food family show bag sold at the IGA Perth Royal Show to melanomaWA. The show bags will be available from the Feel Good Food stand in the IGA Pavilion.
Footballer, surfer, founder of Melanoma WA, and Young West Australian of the Year, this man knows how to get more out of life. been his junior club from age 5, for enjoyment. His meeting with Ross had planted the seed of an idea.
bloodstream or the lymphatic system. Subsequent skin and eye checks by Dermatologists and Ophthalmologists could not detect the primary melanoma on the skin or in the eyes. Clinton Heal’s 22nd birthday
in August 2005 started out like any other. Thursday’s celebrations were followed by a closely contested footy game on Saturday, playing for his WAFL team Peel Thunder. When a golf ball sized lump appeared on his neck on Monday, Clinton says, “I just assumed it was courtesy of an on-field bump”. That day, following some concerned comments from Imaging the South colleagues at the Peel Health Campus, where he worked as a radiographer, Clinton arranged an ultrasound of his neck. The scan revealed that the lump was a solid mass, requiring further investigation. Over the next two weeks, three separate needle biopsies all confirmed a frightening scenario - the lump was caused by one of four aggressive cancers. On the 12th of September 2005, the lump was removed and Clinton was diagnosed with Metastatic Melanoma, meaning that a primary malignant skin cancer had spread to other parts of the body by travelling through his
Following the diagnosis, PET/CT scans gave the good news that there were no other cancers present in his body, and Clinton embarked on a treatment course of radiotherapy and chemotherapy, with a regimen of three monthly scans. His daily routine traced a daily path from Royal Perth Hospital for Chemotherapy, to Perth Radiation Oncology on Salvado Road for radiotherapy and back to work to the Peel Health Campus in the afternoon. “To be honest, I’m not sure how much use I was at work during that period!” laughs Clinton. After the successful first course of treatment, Clinton set off on a European holiday to celebrate his return to good health. However the discovery of another lump in early 2007, this time on his chest, resulted in a swift return to Australia. This metastatic tumour was swiftly followed by four others on different sites around his body. At this point, Clinton reached his lowest ebb, descending into a period of pharmacological depression triggered by his chemotherapy treatment.
“Basically for about six weeks, I spent every day taking long walks along the beach to try to come to terms with this ‘life sentence’,” explains Clinton. “Although I didn’t realise it at the time, I had been letting my illness dictate how I would run my life and was basically just a passenger going along for the ride.” Troubled by the downward spiral that her son was entering, mum Robyn took action. Having heard about WA businessman Ross Taylor’s experience of living with Metastatic Melanoma for nearly two decades, she contacted Ross to see if he would be able to share some of his experiences with her son. When he sat down in the passenger seat of his mother’s car, Clinton did not know where he was going, but after a three hour initial meeting with Ross and his wife Katherine, he was inspired to take control of his cancer journey. Ross shared his experiences of using vegetable juicing and meditation to help live well with the same condition, one that he was given only a 10% chance of beating 20 years ago. Clinton says, “I stepped out of that meeting with a new determination to take control of my cancer journey, while still having the support of the amazing people around me.” At the start of 2008, Clinton withdrew from the WA football league to play local football for South Mandurah, which had
Clinton says “I started to think about how I could make public all the information I had found out about living with melanoma over the past three years, so that other people could benefit at the start of their journey” “This information just wasn’t available to me when I was first diagnosed, and I wanted to make a difference to how others, including the support networks of people with melanoma, could deal with this challenge.” “I thought perhaps a few others could benefit from the two years of research into the condition that I had done since my diagnosis”. The response went beyond anyone’s expectations. Within weeks of the melanomaWA website going live in September 2008, Clinton had received dozens of phone calls from those living with melanoma, their friends and family members. He quickly realised that there was a need for more than just a website, and a support network was started in October 2008. In 2011, two regular support groups meet in Perth and one in the Southwest.
The serious health incidents made Clinton realise that melanomaWA should become an organisation that went beyond one person, and the group was converted into an association. In November 2010, Clinton was recognised as 2011 Young West Australian of the Year for his work in creating melanomaWA. Clinton says modestly, “The award was more recognition for melanomaWA the organisation and the great people involved than myself personally”. The current focus for Clinton is to continue raising public awareness of Melanoma and its prevention throughout Western Australia, with initiatives such as talks to mining and postal workers, schools and sporting groups, about how to minimise exposure to the sun. Despite the having 34 tumours removed over the course of his treatment, Clinton’s longest continuous period off the football field since his diagnosis is five weeks – due to a broken thumb sustained in a game during the 2011 season! Clinton now makes an analogy between his beloved football and his journey with cancer “just like a football game, the melanoma journey has many ups and downs along the way, but the only thing that matters is that you are in front at the end of the day!” The melanomaWA website is www.melanomawa.org.au
Despite his success, the challenges for Clinton were not over yet. 2009 saw ten serious metastatic tumours removed, one located above his left kidney, and another six located in the lining of his heart. Defying his Cardiothoracic Surgeon’s expectations, Clinton was back on the football field just two weeks after having the heart tumours removed.
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“I stepped out of that meeting with a new determination to take control of my cancer journey, while still having the support of the amazing people around me.”
Fast Facts • Melanoma is one of the most deadly cancers, and the cancer most likely to affect 15-39 year olds. • Melanoma is becoming more prevalent and has the fastest growing incidence rate of any form of cancer • It is the third most common form of cancer in Australia. • Australia has one of the highest rates of melanoma in the world. Western Australia closely follows Queensland in incidence rates. • Over 1,000 new cases of melanoma are diagnosed in Western Australia each year. • As melanoma can move from a primary site to secondary sites in the body, it can be difficult to treat successfully. A key barrier to successful treatment is that often there are few visible symptoms until the cancer has progressed to a late stage. • Higher rates of melanoma deaths among older men are most likely due to late detection. • Melanoma is one of the most preventable forms of cancer.
Prevention and Detection The best way to prevent skin cancer is to protect your skin from the sun.
What is Melanoma? Skin cancer is an abnormal growth or spread of damaged skin cells. Malignant melanoma makes up only 2% of all skin cancers, but is classed as the most dangerous. Melanoma starts from the cells in skin that produce melanin and skin pigment, and can occur anywhere on the body, not only on areas exposed to the sun. If Melanoma is not treated quickly, it may spread via the lymphatic system to other areas of the body - this is referred to as Metastatic Melanoma.
• Avoid exposure during the midday period when UV Radiation is at its strongest (10am-3pm). • Remember that reflection of UV radiation off surfaces like concrete, sand and water causes you to burn, even if you think you are protected. • Use sun shelters or shade whenever possible (eg trees, umbrellas, buildings), and choose shade carefully. • Wear wide brimmed hats and protective shirts which cover the back of the neck. Choose clothing with closely woven fabric. • Protect your eyes with sunglasses that meet Australian Standard AS1067. • Use sunscreen lotions as a protective tool only after the basic measures listed above have been taken • The most important warning sign for skin cancer is a spot on the skin that is changing in size, shape, or colour over a period of time. • Early detection and treatment are the best defence against melanoma, so if you are concerned about an unusual freckle or mole, it is essential to seek expert assessment from your GP, a dermatologist, or a skin or mole clinic if you have noticed a changing spot on your skin. For more information visit the melanomaWA website at www.melanomawa.org.au
Prevention and Treatment Samudra
While cancer is a complex disease that may be influenced by genetics, hormones, environmental and lifestyle factors, Cancer Council Australia states that at least one in three cancer cases are preventable. More than 13,000 cancer deaths each year are due to smoking, sun exposure, poor diet, alcohol, inadequate exercise or being overweight. The incidence of cancer and other serious diseases could be reduced significantly by making different lifestyle choices including: following a healthy diet avoiding smoking limiting consumption of alcohol ensuring a degree of physical activity; and avoiding excessive exposure to the sun
Mady’s Green Curry
The word Samudra means “Ocean” in the ancient language of Sanskrit. Samudra in Dunsborough offers retreats that teach the core fundamentals and the finer points of Yoga, surfing and food for life, with the vision of creating vibrant communities that are healthy and happy. The philosophy behind Samudra’s Live Food Café is that it is possible to eat yourself healthy and happy. Drawing on produce from the biodynamic garden and local organic farms, the café serves a vibrant menu include raw food dishes.
1 tsp cardamon 2 star anise 2 tsp cumin 1 tsp cinnamon 1 tbsp coconut oil 1 brown onion, halved, thinly sliced 2 spring onions, sliced 2 green chillies 1 tbsp freshly grated ginger 4 garlic cloves, roughly chopped 2 tsp garam masala 2 tbsp desiccated coconut 400ml light coconut cream 250g Ruby Lou potatoes, cut into cubes 100g carrots, sliced 150g green beans, trimmed and halved Fresh coriander and mint, to serve Quinoa or steamed brown rice, to serve
1. Gently cook the cardamon, star anise, cumin and cinnamon in the coconut oil. 2. Add the brown onions and the base of the spring onions. 3. Finely chop the green chilli, ginger and garlic. Add to the onions with garam masala then cook gently for a few minutes. 4. Add the desiccated coconut and spring onion tops. 5. Add the coconut cream and bring to the boil. Season with salt and pepper and add the vegetables. Cook until the potatoes are soft. 6. Finally add the mint and coriander and serve with quinoa for a healthy alternative to rice.
Cancer Council WA offers meditation, yoga and exercise groups at many locations across Perth under the Life Now Program.
Meditation can generally be defined as a self-directed practice for relaxing the body and calming the mind. Meditation can help to improve quality of life for people with cancer. Research suggests it is useful for treating chronic pain and insomnia and can help in reducing anxiety, stress and blood pressure. Yoga can help to improve overall wellbeing and fitness by increasing muscle strength, bone density, cardio-vascular fitness, flexibility, balance and coordination. Possible benefits for cancer patients include improvements in overall quality of life, mood, sleep quality and reduced stress and fatigue. Exercise is beneficial during and after most cancer treatments. Exercise can increase aerobic fitness and muscle strength, as well as reducing the effects of some of the common side effects of treatment, for example fatigue.
Groups are run free of charge to people living with cancer, their carers and family members, and consist of 6-8 week courses, starting regularly. The Life Now exercise program runs twice a week over twelve weeks. The groups are run in the Perth Metropolitan area and some regional areas. To find out more about the LifeNow program, or any of Cancer Council’s other support services, contact Cancer Council’s Helpline on 13 11 20 or visit www.cancerwa.asn.au.
Balya www.balya.org.au Balya, an aboriginal word for healing, is a non-profit, volunteer run charitable organisation established by Dr Ivy Bullen to give support, encouragement and hope to those dealing with cancer and their families. Central to the Balya philosophy is to create “time out” from everyday routines and stresses in a relaxed, peaceful and caring environment in leafy Gidgegannup. Along with Dr Jason Han, Dr Bullen runs quarterly five-day cancer retreats and weekend getaways for cancer patients and supporters. The centre also offers preventative programmes to the general public to teach lifestyle changes which will help reduce the likelihood of developing cancer and other health problems. TM
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Eat Yourself Well
Dietician Jo Beer explains how a little forward thinking with your eating and drinking can pay off.
Losing weight and getting fit is not just about getting into those favourite jeans anymore, as those extra kilos really have a lot more to answer for. There is now a plethora of evidence that indicates our bulging waistlines are increasing our risk of life threatening diseases such as diabetes, cancer and heart disease. The reasons are varied; for diseases such as diabetes and heart disease as well as weight, the intake of saturated fats and refined carbohydrates play a key role, however, with cancer it is a little unclear. We do know however that people who are overweight or obese tend to have higher levels of hormones in their bodies which can predispose them to cancer. In addition, excess weight carried in the abdomen can disrupt the metabolism of insulin, resulting in an increased risk of cancer and diabetes. Furthermore, overweight people are more likely to develop gallstones and reflux which can lead to chronic inflammation in the body and subsequently cancer. Many experts also agree that adding more plant-based foods is the dietary cornerstone to prevent many types of cancer. The reason behind this is believed to be because fruits, vegetables and other plant-based foods are naturally low in saturated fat and high in phytochemicals (such as antioxidants). These natural substances form some protection in the formation of cancer and these foods, if eaten regularly as part of a healthy diet can decrease high fat snacking and thus help reduce weight. Dietician and diabetes educator, Jo Beer, has been involved in the food and nutrition industry for nearly 20 years and is the author of The Potato Diet, a fully illustrated book containing over 50 easy to cook, tasty recipes, extensive nutritional facts and healthy living strategies to help people re-energise and lose weight. For further details go to www.potatodietbook.com.au
Increasing fruit and vegetables can be easily achieved by drinking fruit smoothies, choosing vegetable and bean soups and making sure your lunch and evening meal contains plenty of fresh salad or vegetables. Keeping the skins on potatoes, dry roasting or steaming helps retain some of these essential cancer fighting nutrients as well as increasing the fibre content. Don’t forget regular exercise, as it also plays a pivotal role in the prevention of life threatening diseases. It helps burn calories, builds lean tissue which in turn increases your metabolism and helps keep your weight in a healthy range. So, what are you waiting for?
Grower in focus
Name: Sam Calameri Region: Baldivis AUSVEG National Grower of the Year
Farms are generally associated with the country but you’re pretty close to Perth? That’s right. The farm, which is a family business, was originally situated in Coogee, 10 minutes south of Fremantle and this is where we still live. In 1974 when Coogee was becoming too urbanised, we purchased land in Baldivis which at the time was all bush and we thought we would be there for a long time...now there are housing developments up to our doorstep again. Who are your neighbours and what do they think of your farm? Our neighbours live in the suburban housing development, Settlers Hill. When we are busy harvesting there is farm machinery driving around and we create a bit of dust and some noise, we see our neighbours out on their front porches enjoying all of the activity. They seem to enjoy the landscape, particularly when the farm is beautiful and green. How big is your farm and is this comparable to the size of other farms further out in the country? We are a fairly average size, about 125 acres. We grow 2,500 ton of spuds per year. Potato growing in Western Australia is a regulated industry and during our allocated harvest time we have a 25% market share. Is there a downside to being a “City Farmer”? No, I can’t really think of any. You might assume that we have complaints about noise and dust from our neighbours but we don’t. You also might assume that we pay high council rates but these are urban farm rates. There are more positives in terms of saving money because of short freighting distances. What is your family’s favourite potato type and dish? At one time, my wife Maria wouldn’t go past Ruby Lou potatoes but she has now come around to Royal Blues. We love Mondials when they are available from September to November – they are the ones with the beautiful yellow flesh. We love our potatoes simply baked or served as wedges; natural, perhaps with a bit of pepper and nothing else.
Kids who understand how veggies are grown are more likely to eat them.
If you would like to grow potatoes in your school garden next year, seed potatoes are being carefully selected and cultivated in the Manjimup region right now. Schools wishing to receive a free Western Potatoes Seed Pack for their vegetable gardens should contact firstname.lastname@example.org by September 30th 2011 to receive their pack in March 2012. 8
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Highgate Primary School is an independent public school located 2 kilometres from the Perth CBD, where green thumbs are everywhere.
Potato and Honey Bread
When was Highgate Primary School’s garden established? The current garden of six raised vegetable beds was established about 2 or 3 years ago. However, permaculture as a process was developed at Highgate in 1995. Initially only one class was involved, but as the garden size grew and the knowledge of the processes developed, more students, parents and teachers became interested and drawn in to participate.
Ingredients 250g Ruby Lou or Royal Blue potatoes, peeled and cooked (reserve 250ml of the water) 425g bread flour 1 tsp salt 1 1/2 tsp dry yeast 3 tbsp honey 75 mls olive oil 2 eggs, beaten 125gms raisins For topping: 1 egg white, beaten 1 tbsp black poppy seeds
How many students participate in maintaining your school garden and what activities do they undertake? Our whole school takes part, with each year level looking after a different aspect of the garden:
Pre-Primaries look after the frog garden and grow vegetable seeds and seedlings in small containers. Year 1’s grow herbs in pots and containers. Year 2’s learn about Native and Cottage gardens Year 3’s learn about the herb garden and fruit trees Year 4’s learn about growing vegetables and pest management Year 5’s maintain the water tank and frog garden Year 6’s learn about composting and vegetable growing Year 7’s learn about propagation and worm farms.
Method 1. Blend potatoes in a food processor, add reserved water and mix well. 2. Sieve flour and salt into large bowl and stir in yeast. 3. Add potato mixture, honey, oil, egg yolks and raisins and mix well to form a soft but firm dough, and knead dough for about 10 minutes. 4. Pop into oiled bowl and leave in warm place for around 1 1/2 hours, or until doubled in size. 5. Turn dough onto floured work surface and knead for a further 5 mins. 6. Cut in half and form 2 round loaves. 7. Place loaves on greased baking sheet and score with knife in criss – cross pattern, then cover loosely and let rise again for 45 – 60 mins. 8. Brush with beaten egg white and sprinkle with poppy seeds. 9. Cook in oven (200°C) for 40 minutes. Serves 6
Why are school gardens important? Many students have become isolated from nature and tend to be unaware of where much of their home produce originates. Processed foods have become increasingly common, and unhealthy diets and a lack of exercise is impacting negatively on our youth. Connection to the earth is healthy for children and growing their own produce and eating it cultivates healthy dietary habits for their future. What are the main benefits to the students and to the school? Children learn how to grow their own food and the names of vegetables and fruit; and also experience eating foods they may not have tried before. Students who connect to the earth are also more connected to themselves, which often means less behavioural problems in the school. It also helps teach students about custodianship of our earth, and therefore greater environmental awareness. Research clearly indicates students who aren’t connecting to nature suffer greater emotional issues and difficulties throughout their lives. What happens to the produce from the garden? Some of the produce is eaten by the classes involved in the growing process. Vegetables and herbs are often given to the school canteen Manager Mary to use in the healthy meals that they provide. We also have functions at school such as Potato Day or Permaculture Day where the produce was cooked and shared amongst the whole school community to provide a delicious, healthy meal for the students. Tell us about your annual potato day! Potato Day was started in 1995 by a teacher, Paul Stein, who set up the first permaculture garden at Highgate PS. One of the three principles of Permaculture is to share your produce/profits. The classes that grew the potatoes decided to hold a potato day where the whole school community was involved. Parents and teachers helped to cook the potatoes and students were asked to donate $2 ($1 to cover the condiments to be eaten with the potatoes and $1 to go to charity). This potato day was such a success that it became an annual event.
Mary’s Potato and Broccoli Minestra
Method: 1. In large saucepan, bring water to the boil. Add potato and cook for 2 minutes. 2. Add broccoli, stock and oil and bring to boil Ingredients: 3. Add the pasta and cook until 4 large potatoes diced – any variety or combination of varieties, pasta is tender. 4. Add seasoning to taste and try Ruby Lou and Nadines serve with grated parmesan 2 litres water cheese. Yum!! 2 cups broccoli flowerets 250 g small pasta or broken Tip: You can vary this hearty recipe by combining spaghetti other green vegetables like beans and shredded 1 chicken stock cube silver beet, or adding a can of Berlotti or similar 1 tbsp olive oil beans. Salt/pepper to taste
Love honey? So does Winnie the Pooh! Inspired by three stories from A.A. Milne’s books, Walt Disney Animation Studios is releasing “Winnie the Pooh,” the first big-screen Pooh adventure from Disney animation in more than 35 years. This all-new movie created in Disney’s classic, hand-drawn art style, reunites audiences with the philosophical “bear of very little brain” and friends Tigger, Rabbit, Piglet, Owl, Kanga, Roo—and last, but certainly not least, Eeyore, who has lost his tail. Feel Good Food has ten family passes to win to “Winnie the Pooh”. Visit the competitions page of www.feelgoodfood.com.au and tell us which varieties of potatoes are recommended for the Potato and Honey Bread Recipe.
Jacket Required Potatoes baked in their skins – or jacket potatoes – are an incredibly versatile meal. Not only does a potato cooked in its skin provide a healthy and virtually fat free meal base, your imagination is your only limit when it comes to filling it!
Spiced Cajun Chicken on Gourmet Potato Nest Ingredients 6 small gourmet potatoes (any variety) 1 tbsp olive oil 1 tbsp garlic, peeled and finely chopped 200 grams chicken tenderloins, finely diced 1 medium brown onion, peeled, finely chopped 2 tbsp Feel Good Food Cajun Potato Dressing salt and pepper
Tip: This recipe is delicious and impressive as a canapé or entree
Method: Taste Budds Cooking Studio founders Sophie Budd and Sunny de Ocampo have joined forces to spread their love of food and to inspire and teach people how to cook nutritious and delicious food. The Studio will be the hub of all things foodie and cooking, from cooking lessons, to corporate team building, demonstrations, wine and produce appreciation nights and long table dinners. www.tastebudds.co
1. Prepare the potatoes in the microwaver. 2. Heat a frying pan to high, add olive oil then quickly fry garlic and onions until aromatic and soft. 3. Toss in diced chicken and fry for couple of minutes until chicken is cooked, then season with salt and pepper to taste. 4. Place chicken mix in a small bowl, and toss through Cajun Potato Dressing. 5. Slice the baked potatoes down the middle to create two short halves, then take a thin slice off the end to create a small base for the potato cups to stand on. Scoop out flesh with teaspoon to create a neat cup, leaving a rim of flesh to support the skin. 6. Fill all potato nests. Garnish with sliced chillies and chives.
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Taste Budds Cooking Studio has created a delicious new range of gourmet potato recipes to celebrate the re-release of the Potato Microwaver in its new cool blue colour. The Potato Microwaver is available from selected stores and online from www.feelgoodfood.com.au
Moorish Jacket Potato with Roasted Eggplant and Hummus
For all recipes, cook the potatoes in your Feel Good Food Potato Microwaver, following the instructions on the packaging. Alternatively, bake potatoes that have been washed, pricked and lightly sprayed with oil in the oven at 220 C for 1 hour.
Gourmet Mushrooms and Pancetta Potato Cups Tip: Try combining different varieties of mushrooms in this recipe: enoki, shitake, shijime, swiss brown and button mushrooms.
4 large Ruby Lou or Royal Blue potatoes 1 small eggplant –peeled and diced into small cubes 4 tbsp olive oil Pinch of salt and pepper 1/2 tsp cumin 1/2 tsp paprika 1/2 tsp coriander seeds 3 cloves garlic 1 tin of chickpeas 1 tsp tahini Juice of 1/2 lemon Fresh basil, coriander and mint leaves to garnish
2 large Ruby Lou or Royal Blue Potatoes 1 tbsp butter 2 cloves of garlic, crushed 2 shallots, peeled and finely sliced 2 slices of pancetta, sliced into strips Handful of chopped gourmet fresh mushrooms, chopped Salt and pepper, to season 1 tbsp sour cream Fresh parsley, chopped
1. Prepare the potatoes in the microwaver. 2. Dice the eggplant into 1 cm squares, toss in 2 tablespoons of olive oil and salt and pepper. Roast in the oven at 190 C for up to 20 minutes, stirring every now and again, until the eggplant is soft and caramelized. 3. In a blender or pestle and mortar put the cumin, paprika, coriander seeds and garlic, and blend to a paste. 4. Add the chickpeas and pound or blend lightly. Mix in the tahini, lemon juice and 2 tablespoons of olive oil, and season to taste. 5. Slice 2cm off the top of the potatoes lengthways, and scoop out a little flesh to make a hollow. Stuff with the hummus, top with the eggplant and garnish with fresh herb leaves. 6. Serve with the Feel Good Food Indian Potato dressing for that extra zing of spice.
1. Prepare the potatoes in the microwaver. 2. Heat a frying pan then add butter. Sauté the crushed garlic, shallots, and pancetta slices, then add the chopped gourmet mushrooms cook until soft, season to taste. 3. Slice the baked potatoes down the middle to create two short halves, then take a thin slice off the end to create a small base for the potato cups to stand on. Scoop out flesh with teaspoon to create a neat cup, leaving a rim of flesh to support the skin. 4. Spoon in the sautéed mixed gourmet mushrooms with pancetta then top with sour cream and fresh chopped parsley.
Like your potatoes well dressed?
Made in WA
Try Feel Good Foodâ€™s new-look Potato Dressing for size. In Traditional, Indian and Cajun flavours, find them in all good retailers and online at www.feelgoodfood.com.au