Vitality Magazine Autumn 2016

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E E FeR ase take one

Autumn 2016

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WARM MY HEART

DELECTABLE AUTUMN DESSERTS

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22 Treat your healthy side 40 Yoga style 42 Everyday luxury 22

Advance Australia

FAIRLY The advent of 2016 has brought much excitement to our office. As this issue of Vitality magazine is published, the Vitality Brands team will have completed the acquisition of our newest Australian brand, all set to re-launch it in the local market.

We’re proud to announce that Evodia is now part of the Vitality Brands family.

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This range of beautiful body care, fragrance, gift and home products is made in Australia from natural Australian bush essences. We promise a proper introduction in our winter issue, but in the meantime, you can go to evodia.com.au to experience it for yourself.

What attracted us to Evodia is the use of Australian botanicals in its formulas – enriched with ingredients like lemon myrtle, Kakadu plum, Tasmanian lavender, Kangaroo Island eucalyptus, mango, coconut and lime to name a few.

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Our country is rich in pure, natural resources and we feel Evodia truly encapsulates the essence of Australia. As our National Anthem says: “Our land abounds in nature’s gifts”.

The adoption of a new brand led me to think a little broader about the topic of Australian ownership and protecting our precious assets. There have also been many stories on foreign ownership of Australian brands in the media lately, so the subject was top of mind.

Publisher: Vitality Brands Worldwide Managing Director: James Wright Editor: Bianca Mangion Art Direction and Design: Olga Neofotistos and Monique Genio Contributor: Grace Andrews Contributors, we’d love to hear from you.

Please email info@vitalitybrands.com for more information on contributing to Vitality Magazine.

Vitality Brands Worldwide Level 2, 415 Riversdale Road Hawthorn East Victoria 3123 Phone: 03 9861 7000 Copyright: All material in Vitality Magazine is copyright and no part may be reproduced or copied without written permission of the publisher.

The views expressed in this magazine do not necessarily reflect those of Vitality Brands.

Vitality Brands Worldwide is an Australian owned company dedicated to developing wellness products that help people feel healthier and happier, thereby influencing their lives in a positive way.

Competing with foreign-owned brands is nothing new to us – we have successfully been competing against brands such as Banana Boat, Nivea, L’Oreal and Cadbury for years and always welcome the challenge.

We just stay focused on offering something better to our consumers – ensuring we provide high-quality, well-priced, widely available, healthy products for as many Australians as possible.

We feel this is important, considering foreign ownership of Australian companies has doubled in the past decade.

To put it into perspective, according to Australian business advocate group Ausbuy, 85 per cent of the items purchased in the average Australian grocery trolley are either imported or made by foreign-owned companies. This equates to $100 million a day going outside Australia.

for Australians. You can make a difference: if every Australian spent $10 a week on Australian products instead of foreignowned products, our country would earn an extra $4 billion per year, creating 100,000 new jobs.

The table below shows the percentage of foreign ownership by food category.

PET FOOD MEAT PIES FROZEN VEGETABLES CHEESE FOOD CATEGORY

What's inside

BREAKFAST CEREALS BREAD (MAJOR) BISCUITS BEER BEEF PROCESSING BAKED BEANS BABY FOOD ABATTOIRS

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20

30 40

50

60 70

80 90 100

PERCENTAGE OF FOREIGN OWNERSHIP

It appears the trend doesn’t stop at the retail sector. Perusing the media, two stories in particular captured my interest: the sale of a century-long lease of the Port of Darwin and the potential (relatively cheap) sale of the Kidman Cattle Station – both to foreign investors.

This news both saddened and angered me. Why are we not protecting ownership of commercial land and assets from foreign ownership, particularly those considered important to our national livelihood (today and for future generations)? It is in our national interest to do so.

I’m not sure why Australia has become such an easy target. Maybe we’re just too nice?

I’m all for advancing Australia, let’s just ensure we keep it fair.

Looking overseas to compare, 98 per cent of goods in Japanese supermarkets are owned

by Japanese organisations.

James Wright

When you support Australian-owned brands, profits stay in Australia and jobs are created

Managing Director Vitality Brands Worldwide

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Autumn comes and goes before most of us even think to stop and enjoy the crunching of fallen leaves beneath our feet. We’re all about living in the moment and enjoying the now, so take advantage of the crisp weather and beautiful foliage by embracing autumn in all its glory. Get outdoors, free up your calendar, and make time to share this beautiful season with your family and friends, before it falls away. Turn over for some ideas:

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AUTUMN FEATURE

TAKE A HIKE

Plan your weekends with Mother Nature in mind – organise a morning or afternoon of hiking with your friends. Getting outdoors and moving your body rather than catching up over coffee and cake is much more beneficial to your physical and mental health. It will also provide a fresh perspective to keep you motivated in winter.

SOW THE SEEDS

Activate your green thumb this season and plant bulbs in the garden, or in pots along your balcony.

Give yourself something to nurture and await the reward of your first spring bloom.

FOLIAGE FROLICS

Remember running around in the crisp, autumn air and stomping on fallen leaves as a child? Who could forget the satisfying sound of crunching amber leaves beneath your boots – oh the joy!

Share this experience with your own children. Visit a pretty park, breathe in the cool, crisp air, run around, and make a game of collecting the colourful leaves as you play.

6

AUTUMN FEATURE

FLOAT AWAY

Ever wanted to take a ride in a hot-air balloon? Autumn is the optimal season for such adventures. Take in the sunrise, bask in the colours speckled across the earth below and simply savour the moment.

SWEET ESCAPE

Gather the family and take a drive to the country. The mountains are magical this time of year. Check to see which towns are hosting farmers’ markets and pop by to stock up on fresh produce. Browse the craft and bake stalls and tempt your tastebuds. After all, autumn is the season for apple pies.

CURL UP AND GET COSY

Take some time out and simply relax on the couch. It's okay to enjoy some stillness every now and then. Borrow a book from the library and snuggle up as you feed your mind and curiosity.

TAKE YOUR PICK

How often do you get the chance to go apple picking? Gather the family and head to your local apple orchard for a day of adventure. There’s nothing quite like crunching on a crisp apple plucked straight from the tree.

KITCHEN CAPERS

When the weather is not so kind, retreat to the warmth of your kitchen and prepare a healthy feast for your family or friends using the bounty of seasonal produce on offer. If you have children, get them involved in the preparation and make it fun. You could try roasting seasonal vegetables such as beetroot, pumpkin and zucchini sprinkled with spices. Perhaps bake your own seed bread or vegetable muffins, and whip up a batch of delicious, chunky soup. Warm the soul!

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AUTUMN FEATURE

GET FESTIVE

Festivals abound in autumn. From music to food, there’s an event to suit all tastes. Meet new people, discover new culinary experiences, see bands you’ve never heard of and just enjoy.

MOVIE TIME

Gather your friends for a movie night and re-watch some of those treasured classics.

Serve healthier snacks for everyone to enjoy like air-popped popcorn, veggie sticks with homemade hummus and Well Naturally No Sugar Added Chocolate. The 90g Share Block is the perfect size for treating your friends to some movie time indulgence.

SWEET SIPS

Organise a romantic winery tour for you and your partner. Soak up the autumn sun, vineyard scenery and atmosphere as you learn more about the wines you love. Many vineyards also offer boutique accommodation – making it easy to indulge more in each other’s company without having to drive home.

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INSPIRATION

EMPOWERING

ART

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INSPIRATION

Just in time for Mother’s Day, derma e is partnering with Bic Walker, artist and founder of SketchMill – a Melbournebased card, print and stationery business offering people an opportunity to express themselves through art and supporting them through the process.

A hand-selected SketchMill design will appear on a limited-edition derma e tote bag – available in selected independent pharmacies to those who purchase two or more derma e products*. We chatted with Bic about her business, her inspirations and aspirations.

TELL US ABOUT YOU

I was born in Vietnam in 1974. Shortly after the war, when I was four years old, my family escaped our homeland.

The misadventures that ensued were the stuff of Hollywood movies: We were attacked by pirates and left drifting in the open ocean without fuel, before our boat was finally rescued by a Canadian oil tanker.

We were then transported to Malaysia where we waited six months before progressing to Australia.

I grew up in the suburbs of Melbourne and studied architecture at Melbourne University. My architecture background has significantly influenced my art. I hold a deep passion for composition, interior design and colour. Above all, I believe art should inspire and tell a story, because pictures transcend age, culture and language. Art should be a part of everyday living.

feed their whole family for a week. Others are suburban mums who harbour creative talents but may not know how to channel or apply them, or don’t have the confidence to do so.

SketchMill empowers these people through financial opportunities and creation of events where aspiring artists can exhibit their work in a supportive, local community.

WHAT INSPIRED THE LAUNCH OF SKETCH MILL?

SketchMill started as a by-product of my second book Finding Hope. Produced as a fundraiser for the charity “Hope for Cambodian Children”, the book tells the true story of Srey, an orphan who came to Hope injured and malnourished after her mother died of AIDS. Thankfully Srey found happiness and security at Hope and this project raised over $20,000, part of which contributed to her eye reconstruction. After publishing the book, I discovered that using its illustrations as greeting cards raised more funds than the book itself.

This is how SketchMill started.

WHAT IS UNIQUE ABOUT SKETCH MILL? Our illustrations are inspired by our everyday activities, journeys, dreams and desires. We have many Melbourne-themed images as we love our city – it is full of opportunities, colour and dreams, and is rich in multiculturalism.

Another favourite is the "Let’s Go Somewhere” range, as we believe there are so many countries to explore and we hope to travel extensively, meet many people, and experience different cultures and activities in our lifetime.

WHAT ADVICE DO YOU OFFER OTHERS LOOKING TO LAUNCH A BUSINESS?

I believe there are great ideas and inspiring people everywhere.

I love to talk to people who are giving it a go – it always excites me about the possibilities in my own business. Some of my insights to date:

My experience as a young refugee was the inspiration for my first book, A Safe Place to Live. This autobiographical children’s title recounts my experience in fleeing Vietnam with my family on a tiny boat bound for freedom.

• Expect hard work. Running a business is much harder than being an employee.

I started writing and illustrating it as a hobby – a Christmas present for my kids (who were aged six and eight at the time).

• Find the courage to ask. If you don’t ask, you don’t get.

Yes you might get rejected – let the rejections make you resilient and even more willing to succeed.

I self-published the book in 2011, not anticipating at the time how its reputation would grow. A Safe Place to Live was included in the Victorian Premier’s Reading Challenge list, which made it popular at schools and libraries. I have since had the privilege of telling my story to schools, community and business groups as a keynote speaker.

• Put in 100 per cent. Then when you are completely exhausted, put in an extra 10 per cent.

• Prioritise your activities. Sometimes you just have to say no.

• Never lose sight of the big picture. This is especially true when you just want to quit.

TELL US ABOUT SKETCH MILL

We have three limited edition SketchMill design tote bags to give away, filled with derma e skincare to the value of $100.

To enter, email dermae@vitalitybrands.com with your name and postal address, and tell us in 25 words or less what makes you feel empowered.

Use subject line "Tote bag offer".

Its purpose is to provide a vehicle for local and less fortunate people to share their creative talents and make some money.

Learn more about SketchMill: sketchmill.com.au @sketch_mill

SketchMill is my Melbourne-based card, print and stationery business launched in 2013 – initially intended as a way to share my illustrations.

SketchMill showcases this artwork in affordable formats including prints, cards and gifts. Some of our artists are in third world countries and payment for one illustration could help them

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*While stocks last 11

In Season

The latest in autumn health,

AUTUMN happiness and Y A D E H T O T T R A T S N E D L O G A e s s a nd of mindfuln rd a e h e ’v We ellness as daily w n o ti a it d e m ur humble t could yo rituals, bu s e ns e ring you a latte also b rhaps, e g? Well p of wellbein n” latte. e ld ’s a “go provided it eric, lend of turm b d re e m A sim black tmeg and ginger, nu milk, this e e dair y fr pepper in t drink moting ho health-pro ellnessm o ng st w is lauded a ound . rs hopp e S sav v y café ? appetising tried it, y staff have lit a it V e m So ipping on it as like “s describing il escape – a tranqu a day spa” te buds. for the tas oosting, this glow-b You’ll find

at m o s t beverage d o o g le fe tter yet, afés, or be wellness c by heating it yourself tr y making r the ve f choice o your milk o spoon a te ¼ adding d n a ve to s on a nd ger, cinnam spoon each of gin a tea p e r a nd ½ black pep a blender r Transfe to . c ri e rm tu of eetener of ith your sw and whiz w and frothy. til smooth choice un

BOOST YOUR WILLPOWER

Struggling to stick to your wellness routine? The best way to keep up the good work is to make it easier to commit to healthier habits.

Try incorporating these tips each day:

PLAN TO WIN •

Have your workout clothes ready the night before, close to your bed to make it easy to slip in and go soon after you wake up.

•

Plan your daytime meals and snacks the night before and have them ready to go in the fridge – with snacks handy, it makes passing on that office birthday cake a whole lot easier.

•

Have less on your to-do list – with less stress you’ll be less likely to impulsively reach for something naughty to nibble, just for comfort.

CREATE A MORNING ROUTINE

Wellness advocates the world over boast about the benefits of creating a morning routine. Find what will energise you and prepare you for the rest of the day, then make it a daily habit. It could be deep breathing, yoga or meditation, or drinking a big glass of water to boost your hydration levels as soon as you rise.

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SWEET COFFEE, BITTER

HEALTH RESULTS If you’re a fan of sweetened coffees such as caramel and hazelnut lattes, brace yourself for some bitter news.

Cancer Council New South Wales recently conducted a study of 564 menu items from popular coffee chains.

The results found that 54 per cent of the cold beverages contained more than half of the recommended daily sugar intake in one serving.

Other drinks were found to have up to 39 grams of saturated fat per serving.

Research co-author Clare Hughes found the results alarming: “Many Australians rely on a take away coffee for their morning kick start but people might be unaware of just how much sugar, saturated fat and kilojoules they are consuming each day if they are ordering anything more than the standard flat white, cappuccino or latte.”

MAKE EVERY DAY A HEALTHY ONE

Our health is a blessing that must be fostered and cared for every day. Focus on making your daily behaviours healthy habits that come naturally and don’t require too much mental attention.

In Season

AUTUMN

BEAUTY FOOD

How you choose to fuel your body affects every aspect of your wellbeing – including your mental, physical and dermal health. Quality food that’s rich in nutrients, as well as ample hydration, will promote a beautiful complexion. To keep yourself healthy and happy from the inside out, get back to basics:

WATER

Hydration is key. If you know you’re not drinking enough, try increasing your intake gradually. List how many glasses you’ve had each day to keep track and highlight the need for improvement.

SEASONAL STAR: PEARS

Australian pears are sweet, delicious and rich in flavour.

The highly versatile fruit offers the crunchiness of an apple whilst being just as juicy as a peach or nectarine – making them a perfect afternoon snack or star of your autumn recipes.

There are eight varieties to choose from including the widely popular Packham’s Triumph, Red Sensation, Beurré Bosc and Red Anjou.

NUTRITION

Pears are high in fibre, which can assist in lowering cholesterol.

They’re also low GI, which makes them an ideal, nutritious snack to get you over that 3pm slump and keep going through the working day.

SELECTION

To check when a pear is ready to eat, press the flesh around the stem gently. If the fruit is ripe, this area will give a little.

TRY THEM

FAT

For a healthy, glowing complexion, good fats are key. Opt for sources like salmon, raw nuts and seeds, avocado, eggs and extra-virgin olive oil.

ANTIOXIDANTS

Free radical damage – caused by exposure to UV, environmental pollutants, diet and other factors – can hamper your skin’s beauty, causing fine lines, wrinkles, age spots and blemishes. The good news is, antioxidants aid in the absorption and deactivation of free radicals. The best way to increase your antioxidant intake is by consuming a wide variety of fruits and vegetables in various colours.

•

In a healthy morning juice with apples, baby spinach and mint.

• •

As an entrée with smoked chicken and cream cheese.

•

Halved, roasted and wrapped in prosciutto with brie and blue cheese.

•

Halved and baked with ricotta, honey and a light sprinkling of toasted nuts.

•

In our delicious Chocolate, pear and ginger tarte tatin recipe on page 16.

In a rocket and walnut salad with chargrilled chicken and capsicum.

Good heal t Good li fe

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RESTORATIVE YOGA g” in h t o n g n i Wh y “do y ou r o f d o o g is so

When you think of things that are “good for you” perhaps a plateful of green veggies and a sweaty exercise routine spring to mind. And when you think about yoga, you likely imagine pretzel-like positions and flexible bodies in stretchy pants. But did you know there’s a style of yoga where participants simply "do nothing", yet receive a bunch of health benefits including better sleep, a calmer mind and soothed muscles?

TRY IT Restorative yoga is the passive, restful and deeply healing member of the yoga family. Unlike some of its more vigorous cousins, no physical effort is required and the poses are done while resting on the floor. Comfortable yoga props such as blankets, bolsters, blocks and cushions are used to cradle the body in nurturing shapes. A complete sequence moves the spine in all directions – forwards, backwards, laterally, twisting; and yet the props make each position very gentle and accessible to most body types, ages and abilities.

An outside observer may assume participants are simply lying there, snoozing (sometimes there’s even snoring), but this is not the case.

Along with quiet and comfort, time is an essential ingredient to the restorative mix – poses are held for 10-20 minutes. This time allows for tight muscles to release and busy minds to unravel.

Once relaxed, the heart and breathing rate slows down, switching the parasympathetic nervous system “on”. This “rest and digest” mode is often overshadowed by the sympathetic nervous system or “flight or fight” mode. Too much time here can cause feelings of being overwhelmed, chronic stress, sleeplessness and anxiety. Time to reverse it!

Tr y th e “s upporte d r es t” • •

• •

Lie down comforta

pos e

bly.

Place a cushion under the head an d a rolled blanket under the knees.

Cover up to keep warm, place a wa shcloth over the eyes to blo ck light.

Stay for 10 minute s, allowing your bo dy and mind to simply re st. Aaahhhh!

Bronni Page wants to live in a world where calm is in and chaos is out. Her yoga teaching style blends deliciously restful poses with seriously soothing ambiance. Students love her personal attention and gentle approach. She’s led classes in Australia and Canada, and recently launched an online yoga program called Create Your Calm at Home. When she’s not playing with yoga props, you can find her seeking the best cappuccino in town. Get your free, guided yoga nidra relaxation at bronnipageyoga.com.au.

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HEALTHY KITCHEN

Warm my heart Autumn offers some beautiful bounty in the way of fruits and nuts. Put these culinary treasures to good use in these warming, wonderful desserts, sure to please the ones you love.

Each dish is carefully created with healthier ingredients by nutrition coach Hayley Cavicchiolo.

PEAR AND GINGER TARTE TATIN Flaky, layered, golden pastry is the base for soft, spicy pears.

A beautifully warm, sweet dessert, hinted with the complex flavours of chocolate and ginger.

Gluten free | No sugar added

Serves 6-8 Ingredients 50g unsalted organic butter or extra virgin coconut oil 2 tablespoons Natvia 4-5 beurre bosc pears, peeled, cored and cut into cubes or sliced lengthwise 1 teaspoon ground ginger ¼ cup Well Naturally Melts 1 pack gluten free puff pastry No sugar added vanilla ice cream or crème fraîche to serve Method Preheat the oven to 190 degrees Celsius.

Over medium heat, melt the butter/coconut oil in frying pan, add the Natvia and allow to dissolve.

Arrange pears in the pan, stir through ginger and cook for 5 minutes or until pears are cooked through and caramelised in the melted butter/coconut oil and Natvia mixture.

Sprinkle with Well Naturally Melts.

Allow mixture to cool slightly, then roll out the puff pastry and place over the top of the pan so it completely covers the fruit.

Place pan in the oven and cook for 20-25 minutes until golden brown in colour.

Invert onto a dessert platter and serve warm with no sugar added vanilla ice cream or crème fraîche and enjoy.

We promise you will!

Hayley uses Well Naturally No Sugar Added Dark Chocolate Melts in her chocolate recipes. This delicious, 70% cocoa cooking chocolate is sweetened naturally with stevia, not sugar. Available in the health food section of supermarkets and online: shop-vitalitybrands.com.

16

HEALTHY KITCHEN

CHOCOLATY FIG AND APPLE CRUMBLE When you seek satisfying simplicity, an apple crumble truly takes the cake. This version is made a little more special with the addition of figs and nuts. Serve warm with ice cream and it's just perfection.

Gluten free | Dairy free | Egg free | No sugar added | Vegan

Serves 6-8 Ingredients 2 cups stewed apples 6 fresh figs, thinly sliced (dried figs can also be used) 1 teaspoon freshly grated ginger 3 teaspoons cinnamon ½ cup Well Naturally Melts 4 tablespoons Natvia 1 cup flaked almonds ½ cup walnuts ¼ cup gluten free oats or quinoa flakes 3 tablespoons organic coconut flour 2 teaspoons vanilla extract 2 tablespoons extra virgin organic coconut oil Cream (you can use coconut cream), or no sugar added vanilla ice cream to serve

NOTE: For this recipe you will need an ovenproof

Method Pre-heat oven to 180ºC. In a mixing bowl, combine stewed apple, sliced figs, ginger, 2 teaspoons of cinnamon, Well Naturally Melts and 2 tablespoons of Natvia.

Using a food processor or high speed blender, blitz nuts, oats or quinoa flakes, coconut flour, remaining 2 tablespoons Natvia, vanilla, 1 teaspoon cinnamon and coconut oil until you achieve an even crumble consistency.

Grease a medium sized ceramic baking dish and pour in the fruit mixture, spreading evenly, before layering with the crumble topping.

Bake for 20-25 minutes, or until topping is a lovely golden hue.

Serve warm with a dollop of cream or no sugar added vanilla ice cream.

frying pan with either a removable handle or one that is safe to go into the oven.

17

HEALTHY KITCHEN

CHOCOLATE DIPPED NUT BARS Afternoon tea delight! The crunchy nut and seed bars pack a nutritious, delicious bite.

The dark chocolate dip is a wonderful complement to the sweetness.

Gluten free | Grain free | Dairy free | Refined sugar free | Vegetarian | Paleo

Makes: 12 Ingredients 1 ⁄ 3 cup raw honey 2 tablespoons extra virgin organic coconut oil Himalayan sea salt 1 cup almonds, coarsely chopped 1 cup pecans or walnuts, coarsely chopped 1 cup pumpkin seeds, coarsely chopped 1 tablespoon chia seeds 2 tablespoons desiccated coconut 1 teaspoon ground cinnamon 1 pack Well Naturally Melts Method Grease and line an 8-inch square baking tin with baking paper and set aside.

Heat honey, coconut oil and a pinch of salt in a small saucepan over medium heat for about 10 minutes until it begins to thicken and turn a rich, golden caramel colour (keep an eye on the heat so that it doesn’t bubble over suddenly).

Fold in the chopped nuts, cinnamon seeds and coconut and stir until evenly coated.

Remove from heat and pour into the lined baking pan. Cover with another sheet of baking paper and press down firmly – using a tea towel if needed to protect your fingers from the heat – to form an even layer. Refrigerate until hardened.

Cut into squares with a sharp knife and keep refrigerated until you’re ready to dip in the melted chocolate.

Melt chocolate as per package instructions.

Dip one end or corner of each square into melted chocolate and sprinkle with a few flakes of salt before placing on a baking paper lined tray to set in the fridge.

After an hour, the bars will be ready to enjoy.

Hayley Cavicchiolo is a nutrition, food and wellness coach with a passion for healthy, active living and creating real food recipes that are gluten, grain and refined sugar free. As part of her business, Nourished Habits, Hayley specialises in catering for food intolerances, creating specialised nutrition and fitness programs, and providing a range of nourishing, allergen-free food products. Email: hayley@nourishedhabits.com Facebook: Nourished Habits 18

HEALTHY KITCHEN

GANACHE TART WITH CRUNCHY MACADAMIA AND COCONUT TOPPING Silky-smooth ganache lies dreamily in a nutty, crumbly base, sprinkled with toasted macadamia and coconut flakes. What's not to adore? This is a guaranteed dinner party show-stopper.

Gluten free | Grain free | Dairy free | No sugar added | Paleo

Serves: 6 Ingredients For the crust 1½ cups fine almond meal ¼ teaspoon Himalayan salt 2 tablespoons Natvia ½ cup unsweetened shredded coconut 2 tablespoons extra virgin organic coconut oil, melted 1 egg For the ganache 1 pack of Well Naturally Melts 1 cup full fat coconut cream 1 teaspoon vanilla extract For the topping 1 ⁄ 3 cup unsweetened coconut flakes ½ cup raw macadamia nuts, coarsely chopped Method Preheat oven to 180ºC. In a food processor, combine the almond meal, salt, Natvia and shredded coconut until it resembles a fine crumb.

Add the melted coconut oil and egg to the almond meal and coconut mixture. Blend until coarse crumbs form and when squeezed between fingers, should form dough.

Transfer dough to an 8-inch, greased flan tin with removable bottom, and using a flat bottomed glass or your fingers, press dough evenly into the bottom and up the sides of the tin – ensuring it’s of even thickness.

Bake in oven until golden and cooked through, approximately 18-20 minutes, then transfer to a wire rack to cool completely.

Spread the chopped macadamia nuts and shredded coconut evenly onto a baking paper-lined biscuit tray and bake until lightly golden. Be sure to keep an eye on it to ensure it doesn’t burn. Set aside to cool.

To make the ganache, place Well Naturally Melts in a large mixing bowl, and in a separate small saucepan, bring coconut cream to a simmer.

Pour hot coconut cream over the Melts, sit for 30 seconds and then stir until smooth and creamy before mixing in the vanilla extract.

To assemble the tart, pour chocolate ganache into cooled tart shell and scatter the toasted macadamias and toasted coconut over the top.

Sprinkle with some freshly grated nutmeg if desired, and refrigerate for at least 1-2 hours or until set.

19

EAT FIT

GUT FEELINGS Recent research and the rise of a relatively new area of science called the human microbiome has shown that what goes on in your gut could indeed be the source of every disorder that ails you. Food Scientist Wladimir Budnik reports.

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Ageing gracefully It’s a fact of life: as we age, so too does our skin. Vitality skincare expert Lauren Burton explains why, and which ingredients are shown to help prevent the signs of ageing.

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Job application

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TRY IT

Knitting is a wonderful autumn activity: it keeps you happily cosy inside, is a form of relaxation, and produces a beautiful finished product that will help keep you warm when winter arrives.

Try this cute cowl, designed by Jo Nathan.

Measurements

BEGIN PAT TERN AND STRIPE SEQUENCE Cowl

Using 6.5mm needles and M, cast on 66 sts.

Note: We recommend breaking off yarn after completing each stripe and sewing in ends as you go. Sew ends along rows towards the centre of the cowl on the wrong side rather than along side edge.

Width (approx)

cm

33

Circumference (approx)

cm 120

Using M, 1st row – * K2tog, K2, knit into front and back of each of next 2 sts, K3, sl 1, K1, psso, repeat from * to end.

2nd row – Purl

Materials

Last 2 rows form pattern Continuing in pattern for remainder, work a further 6 rows

Cleckheaton Country 8 ply 50g balls Main colour (M – 2313 Dijon)

2

Using C2, work 6 rows

1st contrast (C1 – 2323 Garnet)

2

Using C1, work 4 rows

2nd contrast (C2 – 2181 Dark Violet)

3

Using M, work 2 rows

• 1 pair 6.5mm (UK 3) knitting needles or size needed to give correct tension

Using C1, work 4 rows

• Wool needle for sewing seam

Last 30 rows form stripe sequence

Notes

• Use only the yarn specified. Other yarns are likely to produce different results.

• Quantities are approximate as they can vary between knitters.

• Check the ball bands to ensure all yarn of the same colour is from the same dye lot.

Using C2, work 6 rows Continue in stripes until cowl measures approx 120cm from beginning, ending with a complete stripe repeat.

Using C2, cast off loosely To make up Do not press. Using a flat seam, join cast-on and cast-off edges together.

Tension

• 19 sts and 21 rows to 10cm over patt, using 6.5mm needles.

• Check your tension carefully.

• If less sts to 10cm use smaller needles, if more sts use larger needles.

Note: This cowl is worked on larger needles and at a looser tension than usually recommended for this yarn.

Abbreviations

K = knit; P = purl; psso = pass slipped stitch over; sl = slip; st/s = stitch/es; tog = together

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