july 2014
FRANCHISE OPPORTUNITY Looking for passionate people to join our growing team
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contents {
yum. gluten free magazine – winter issue
24 zest
09
Creating spicy dishes with versatile flavours
The Paleo Way – live Australian tour with Pete Evans
26
What’s On
10
Table Talk
What’s new, what’s fab, what’s made us shout ‘hooray’ this month – it’s all here
a krooked spoon
A feast to remember
32
Teresa Cutter
Liquid nourishment
12
38
Lola Berry sheds some refreshing perspectives on good health
Gluten-free bookworms unite
lola berry
Healthy reading material
}
40
nutritiously on the hop
Botanica Real Food
44
Bush-inspired tucker
Spices direct from the bush to the plate
46
Porridge is back
Warm up this winter with a bowl of Brookfarm goodness
53
Real food Mum
Winter comfort food
57
The whole housewife
Dukkah mushrooms
58
A taste of Brazil
Can you eat it? Yes you can!
71
It’s not just Muesli, It’s ‘The Muesli’
Sugar-free, gluten-free muesli is redefining ‘a healthy breakfast’
72
A pleasant surprise
Often the most unsuspecting ingredient could pop the plate
“yum.” It’s the universal word for flavour and great taste. It’s the verbal reward for any cook who has spent time beside a kitchen bench. It is also the name of this, the latest Australian online magazine celebrating, exploring, understanding, informing and reviewing anything and everything gluten free.
meet our publishing team
bianca shugg Editor/Publisher | www.yumglutenfree.com.au
Bianca Shugg is proud to say she is living with coeliac disease. While the diagnosis may originally have been perceived as a negative, her newfound gluten-free way of life has been the catalyst for amazingly positive things including her popular blog, Mrs Gluten Free, and now yum. gluten free magazine. Bianca was the founder and managing director of a boutique parenting magazine and has held other positions in marketing, communications and publishing.
vanessa russell Creative Director |www.raspberrycreative.com.au
With a background of more than 20 years in design, Vanessa has built up a substantial and diverse creative portfolio. While she has worked for some of the biggest players in the media, managing and training teams of creative designers, Vanessa nowadays prefers servicing her own fabulous clients under her own equally as fabulous design studio, Raspberry Creative. She is dedicated to finding a creative solution, with a passion for magazine design and styling. Vanessa also designs and retails her own range of kids’ party stationery through her website, with stockists all around the country.
naomi vasington Photography | www.naomivphotography.com.au
Naomi is an experienced photographer specialising in weddings, events, corporate and commercial work and fashion. Most well known for her wedding photography, Naomi has a natural talent for capturing special moments with the perfect shot, which is why she has been engaged to shoot clients’ weddings in exotic locations all around the world. Her style is modern and contemporary, yet classic. Naomi’s bevy of satisfied subjects is proof of her ability behind the lens.
wendy somerville Foodie| wendy@yumglutenfree.com.au
Wendy has had a passionate affair with food all her adult life. After starting out as a picky eater as a kid, in her 20s Wendy was vegetarian (except for the bacon in her mum’s ‘rescue package’ quiches). She ventured into meats tempted by the beautiful pictures and recipes in Gourmet Traveller magazine, and after a trip to Europe in 2004 came back a converted carnivore. There is little she hasn’t eaten or tried. She is now enthusiastically modifying recipes for coeliacs, ensuring their edibility in the process.
y bu ow n
july issue contributors {
S et the tab l e an d meet o u r
y u m . mag a z ine reci p e e x p erts
}
mini cookbook
Teresa Cutter The Healthy Chef Teresa Cutter is one of Australia’s leading authorities on healthy cooking and the founder of ‘The Healthy Chef’, which is dedicated to improving the health and wellbeing of individuals. www.thehealthychef.com
jo anderson The Luminous Kitchen Jo Anderson is a food blogger & stylist, lifestyle photographer, passionate self-taught foodie and cofounder of Food Actually Health Foods, which makes unique, convenient and healthy food products. www.theluminouskitchen.com
6.00
$ Kate Caddle The Whole Housewife
+ postag
e
My passion is to educate and empower women to live a whole life, through beautiful, nourishing food, spirituality and movement. www.thewholehousewife.com
Cheryl O’Shea The Krooked Spoon My passion is in creating beautiful, edible gluten-free (and sometimes allergy-free) food. I love writing about it and styling it and I hope you enjoy reading it. www.thekrookedspoon.com
Sally o’neil The Fit Foodie Creator of the-fit-foodie.com, Sally helps those looking to improve their diet without compromising on flavour. Sharing nutritious versions of your favourite treats, recipes are devised with your health goals (and taste buds!) in mind. www.the-fit-foodie.com
ORder your hard copy today! 56 pages of yummy gluten free recipes from our magazine collection and printed on a handy a5 size.
Sarah craven Real Food Mum I’m a mum, photographer and food blogger. After a lifetime of battling illnesses based around food intolerances and digestive problems, and then my daughter developing similar I decided to start a blog on myself to help me record my journey. www.realfoodmum.wordpress.com
www.yumglutenfree.com.au
connect the dots {
HOW TO READ yum. magazine
}
yum. | the healthy chef
You’ll notice throughout this magazine we’ve featured coloured dots within recipes that let you know how allergy-friendly that particular recipe is. While we’ve done our best to bring you the most accurate information, please note that you should always check the ingredients lists of all recipes (and products) before using them, in accordance to your allergies.
gluten free
green pea fritters {
IngredIents
}
300g (10½ oz) green peas (if using frozen, make sure to defrost first) 2 tablespoons fresh chopped parsley 2 organic/free range eggs zest of 1 lemon 150g (5¼ oz) good quality ricotta 1 ½ tablespoons coconut flour (see notes) Pinch of sea salt and pepper
{ reMeMBer } It’s important to cook them over a low, gentle heat on each side until golden and cooked through. serve with a squeeze of lemon and enjoy. You can also accompany with leafy greens or steamed vegetables and drizzle with cold pressed olive oil and lemon.
smash the green peas roughly either by hand or by using a blender or food processor. Make sure to keep it chunky as this is not a puree. Combine the smashed peas into a bowl with parsley, egg, lemon zest and coconut flour. the coconut flour will thicken the mix and allow it to hold its shape when cooking. season with salt and pepper and taste to check.
+ Makes 6 + { nOtes } Coconut flour is available from most health food stores. It can also be replaced with other gluten-free flours such as almond meal or brown rice flour. Quantities of almond meal or rice flour will need to be doubled – just enough so that the fritter will hold its shape when cooked.
Add the ricotta last, smashing it through the pea fritter batter – make sure to leave nice chunky bits of ricotta through the mix. Heat a pan over a low heat with a little olive oil. Cook spoonfuls of pea fritter mixture - as much as you would pikelets or small pancakes. You should get about six green pea fritters.
gluten free
dairy free
vegan
For dairy-free fritters – omit the ricotta all together.
SOY free
Sugar free
nut free
SOY free
SUGAR free
Preservative
free
shop gluten free with confidence {
F ro m C oel i ac A u stral i a – www . coel i ac . or g . a u
}
The Crossed Grain Logo (pictured below right) helps you shop gluten free with confidence, as products with this logo on the packaging have been developed to make gluten-free choices quicker, easier and safer. All products using this logo have been reviewed and approved by Coeliac Australia as part of their endorsement program, and are suitable for a gluten-free diet. Coeliac Australia asks that you support these manufacturers by purchasing products carrying this logo whenever possible. This will help maintain the range and variety of products available from these manufacturers and encourage them to continue to supply gluten-free options for those with Coeliac Disease or other conditions requiring a gluten-free diet. Products that use this logo are: • Tested to have gluten levels <20ppm (considered suitable as per the Codex standard for gluten). Should the logo be used in combination with a gluten-free claim, the product must measure to have no detectable gluten as per the FSANZ guidelines for gluten free. • Subject to lab testing every 12 months and random annual audits. • Independently approved. • Supporting those following a gluten-free diet.
Publisher Jumpin Publishing Pty Ltd Po Box 339, Trinity Beach Qld 4879 managing Editor Bianca Shugg CREATIVE DIREC TOR Vanessa Russell www.raspberrycreative.com.au photographer Naomi Vasington www.naomivphotography.com.au Advertising Manager Lesley Sims sub-editor Nicole Navarro www.holacommunications.com.au recipe Contribut0rs Wendy Somerville, Bianca Shugg Food styling Vanessa Russell, Bianca Shugg contact us Facebook yumglutenfree instragram yum_gluten_free twitter yum_gluten_free general enquires info@yumglutenfree.com.au contribute products and images contribute@yumglutenfree.com.au advertising advertise@yumglutenfree.com.au editorial editorial@yumglutenfree.com.au
I have three passions in life... family, food and magazines. I am fortunate enough to be living my passions. At home my husband, Cambell and I are lucky enough to have two delightful, yet extremely independent daughters: Claudia (5) and Heidi (3). We are also lucky enough to be currently living in Tropical North Queensland just above Cairns, where jumpers are non-existent. Our lives do have a huge focus around food creation and/or consumption, something that I have enjoyed since I was a little girl. Some of my earliest memories of food creation are from my grandparents’ backyard. Especially my nana’s rhubarb, picked fresh from the garden, cooked to perfection, then served warm. All within minutes. So to me winter is more than a season, it’s a memory. Cold mornings with homemade toasted muesli (mum always burnt the sultanas), spectacular hot chocolates around a campfire and sharing a hot, slow-cooked meal with family and friends. All while wearing layers upon layers, as I was fortunate enough to grow up in country Victoria. Bliss. The July “Winter” issue one of my favourite editions so far. I can feel the warmth oozing out of the pages. It showcases some amazing feature stories and contributors, you are in for a real treat. Enjoy and stay cosy x
mag subscriptions www.yumglutenfree.com.au Cover shot courtesy of The Luminous Kitchen
www.yumglutenfree.com.au
Bianca Shugg Publisher/Editor
N e x t i s s u e - 0 1 a u g u s t 2 0 1 4 - i ta l i a n Disclaimers and Limitation of Liability The content of yum. gluten free magazine, including the information, names, images, pictures, logos and icons regarding or relating to www. yumglutenfree.com.au or its products and services (or to third party products and services), is provided “AS IS” and on an “IS AVAILABLE” basis without any representations or any kind of warranty made (whether express or implied by law) to the extent permitted by law, including the implied warranties of satisfactory quality, fitness for a particular purpose, non-infringement, compatibility, security and accuracy. These terms shall be governed by and interpreted in accordance with the laws of Australia. If you are a consumer, then you may have rights to bring court proceedings in the courts of the country in which you are domiciled. Otherwise, to the fullest extent permitted by law, you and we shall bring all court proceedings in the courts of Australia. Copyright Notice The written and visual contents of this magazine are protected by copyright. You may not reproduce our content online or in print without first obtaining written permission. yum. magazine content cannot be reprinted without obtaining author permission and notifying the magazine. The unique combination of images, colours, sizes, typography, and positioning – “the design” of this magazine is copyright by yum. magazine and may not be reproduced. Images cannot be reproduced outside this magazine, except by the photographer or stylist who created them. The CSS, XHTML, and JavaScript used to design this magazine is considered part of the design of the magazine that is copyrighted.
Nuts about nuts
. with real Fairtrade coffee beans
?
. a drizzle of tangy Greek yoghurt
. with superfruits & a drizzle of dark choc
These NEW Roasted Nut Bars are perfect for you! With simple, honest ingredients, they’re gluten free, contain no artificial flavours, no GMs and the fruits we use are sulphite free.
Also our NEW Gourmet Protein Bars with Dark Choc
There’s a NEW flavour for everyone: Dark Choc Espresso, Greek Yoghurt & Blueberry and Dark Choc Cranberry & Blueberry.
& Cranberry will keep you feeling fuller
These bars help to sustain
for longer!
satiety for longer periods and they taste great.
. More than 10g protein per bar . 50% more protein than other nut bars
All bars available at Woolworths. Our Dark Choc Espresso & Greek Style Yoghurt & Blueberry Roasted Nuts Bars are available at Coles and independent supermarkets.
www.carmanskitchen.com.au
what’s on {
in the gluten-free world this month
}
national The Paleo Way – Live Australian tour with pete evans Pete will present an inspiring and educational seminarstyle event with one of his key mentors Nora Gedgaudas (international paleo expert and author of Primal Body, Primal Mind), Luke Hines (fellow MKR mate and author of the Clean Living cookbook series) and musician Wes Carr. Combined with the music of Wes Carr and expertise of Nora and Luke, Pete’s tour will deliver an entertaining format plus the fundamentals of living a primal life to achieve perfect health, while challenging modern ideas of eating with simple ways to live The Paleo Way. WHEN: Brisbane – Saturday 12th July; Sydney – Sunday 13th July; Hobart – Monday 14th July; Melbourne – Tuesday 15th July; Adelaide – Wednesday 16th July; Perth – Thursday 17th July; Dubbo – Saturday 19th July. cost: $89 + bf, or group bookings available for $75 + bf (if 5 or more tickets purchased in one transaction) bookings: www.earthevents.com.au/peteevans
brisbane
byron bay
Brisbane Health & Wellness Networking Event
The Raw High Tea and Dessert Masterclass
Alison Morgan of The Relauncher is hosting this fabulous event. Adele McConnell, Owner of Vegie Head is the guest speaker. Adele specialises in empowering others with her inspiring recipes and tips to making the tastiest plant-based foods that can change your overall wellbeing. There will also be a 20-minute yoga workout, where you’ll be one of the first to experience the new Yoga for Lifting, created by Function Well. The event is held in the highly-regarded Teneriffe gym, Function Well. You will absolutely love it! Living Juice Co. will be providing their fabulous organic cold-pressed juices, plus fabulous healthy treats from Primal Pantry and coconut water from Natural Raw C. when: Sunday 27th July, 11:00am – 1:00pm where: Function Well, 76 Commercial Road, Teneriffe cost: $59.00 per person + goodie bags bookings: www.relauncher.com.au
The Raw High Tea and Dessert Masterclass will be held on Sun 13th July. If you are in the Byron Bay area, don’t miss this! It’s going to be gluten free, dairy free, cane sugar free, and totally amazing! All the desserts will be paleo and there will be loads of vegan-friendly options too. WHEN: Sunday 13th July, 2.00pm WHERE: Coorabell Hall, Coolamon Scenic Dr, Coorabell Cost: $55 per person bookings: www.rawhightea.eventbrite.com.au
yum. | table talk
talk of the table {
what ’ s n ew , what ’ s fab , what ’ s made u s sho u t ‘ hoora y ’ this mo n th – it ’ s all here
}
Pictured above left,Sue Shepherd’s Green Curry kit; right, Little Eats’ Dinner Winner plate gives kids a fun eating challenge.
sue shepherd Melbourne-based dietitian Sue Shepherd has launched a new range of low FODMAP foods, designed for people with irritable bowel syndrome (IBS) and other digestive health issues. Dr Shepherd said the launch heralded the beginning of a new segment of the ‘free from’ market that – with its explicit promise to improve digestive health – “has the potential to rival gluten free”. The Sue Shepherd low FODMAP food range includes many of the foods Dr Shepherd identified as problematic for dieters and consists of a Slow Cooked Vegetable Stock; two pasta sauces, two soups, Roasted Pumpkin and a Hint of Sage and Lamb and Vegetable; and two meal kits. The entire range is also gluten free, made without onion and garlic, with no artificial colours, flavours and preservatives. www.sueshepherdfoods.com.au little eats Little Eats’ Dinner Winner plate makes food fun! The goal is to get to the finish line, where a special covered treat
awaits, so even fussy eaters will clean their plate! Dinner Winner plate is moulded from 100% virgin melamine, food-safe and dishwasher-safe. Size: 30 cm x 21 cm. Packaged in a full-colour giftbox. www.littleeatsboutique.com.au Gluten-Free doughnuts If you haven’t tried one of these amazing doughnuts from Gluten Off, put a reminder on your iCal for this weekend. Crisp on the outside with a light spongy middle and no oily aftertaste. Perfect doughnuts at Eat Street Markets, Brisbane. www.eatstreetmarkets.com Paleo Café Franchise Opportunity Paleo Café is a revolutionary health food store and cafe based on the most logical philosophy for optimal health; the paleo lifestyle. People from all over the country are screaming out for more Paleo Cafés to open, so we are excited to present this new business opportunity! Do you care about people? Do you have an interest in healthy, fresh food and quality of life? Be at the frontline in this highly sought after business. Enjoy the benefits of a
yum. | table talk
eat street
blend love We sell Raw Food! Come and try our Vegan, Gluten Free, Dairy Free, Refined Sugar-Free Desserts at either of our two Gold Coast market locations. www.blendlove.com
winter menu Pictured above left, Gluten Off’s doughnuts; below left, Paleo Cafe’s new franchise opportunity; below right, Celebrate Health’s organic coconut water.
A Mondo Organics new winter menu 2014 now launched www.mondo-organics.com.au
successful business system that won’t cost you the earth! www.paleo-cafe.com.au/franchise-home celebrate health Celebrate health is for the next generation of people that are healthy and committed to eating delicious food that fits perfectly within their health requirements. We’ve done all the hard stuff – the intensive research, the flavour trials and vigorous testing – so that we can offer the very best for your body. All you need to do is enjoy being healthy and relish feeling good.
THR1VE Not only have we learnt what makes us feel good but we know what tastes good too. We’d like to help as many people feel just as good as we do. Whether you have allergies or intolerances, or you just want to eat well – being healthy makes life easier and we’d like to show you how. www.celebratehealth.com.au
Paleo-to-go cafés with delicious & nutritionist-approved take-away meals – always gluten free & no added sugar – served in minutes. www.thr1ve.me
yum. | l o l a b e r r y
Live life to the max { lola berry sheds some refreshing perspec tives o n g o o d h e a lt h } Words Michelle Dryburgh Photography Melanie Tjoeng
Nutritionist, author and self-described food nerd, Lola Berry started video-blogging with a vision to become the Steve Irwin of fruit and vegetables. To save enough money for her first video camera, she took on three jobs: working at a health store, waitressing and cleaning toilets. Seven years later, the 28-year-old has created hundreds of video tutorials and glutenfree recipes, built an online following of more than 50,000 people across Facebook and Twitter, and thousands more through television, radio, magazines and of course her three books including bestseller, The 20/20 Diet. During a busy week of skydiving, TV appearances, glamping and writing her next book, Lola sat down with yum for this inspiring interview… Where did your passion for food and nutrition begin? I’ve always been a bit of a food nerd! Mum always says as a kid I never cared too much for the games at parties, I’d always be the last one sitting at the table eating. When I went to dinner at my first boyfriend’s house, I thought I was being polite eating everything on my plate. When my stepdad came to pick me up, my boyfriend’s dad said “she’s an eater!” But as far as health goes, I was totally unhealthy in my younger years, being a DJ and partying my nights away. I went on a summertime detox and felt unreal, and became fascinated with the effect food can have on our bodies. I started spending all of my spare time reading about superfoods and then dived headfirst into studying. What made you take that passion to the World Wide Web? I thought it was so cool that anyone could access it for free from anywhere. My favourite medium to work with is film, so putting it on the internet means I can film stuff and make it accessible almost instantly! I think that’s pretty ace! I started filming things about halfway through my degree. I would practice filming every chance I got, each
yum. | l o l a b e r r y
morning I’d practice talking to camera about my breakfast: ‘... these oats are like an intestinal broom’.
What other milestones does Lola Berry hope to achieve?
You were only 21 when you started lolaberry.com and the Fruits and Roots video series in 2007. How have you, and your influences, changed since then?
Just to live my dream in total truth, be real and inspire as many souls as I can. I feel like my mission is to help people be the best versions of themselves they can be, but hey, I’m honest, this is something I’m still working on myself. I love, love, love filming and writing so loads more of that.
I think we’re all evolving at the same time. My influences are the same, Steve Irwin and my Dad are my heroes and that’s the same! For me, anyone who is living their dream, with a real open heart inspires me.
Most of your creations are gluten free. What inspired this decision?
And what about your audience? How have they changed?
I’m actually allergic to gluten so I have to test everything on me first! Bit selfish I know, but I reckon when done well, GF stuff can taste so ace!
I think thanks to shows like MasterChef, food has got loads cooler and people seem to be getting more into health, so it’s real ace to see this grow!
Sugar free is another big focus of your 20/20 diet. What is your advice for any readers struggling with their weight, and sugar cravings?
What has been the highlight of your career so far? Probably filming at West Harlem Food Kitchen in New York, where they feed homeless people each day. There have been so many, I feel real blessed.
Sugar cravings take about 21 days to kill, that’s how long it takes to make or break most habits for us humans. As far as eating well, the magic trick is to be happy, when you’re happy you make yourself a priority. It’s that simple.
yum. | l o l a b e r r y
feel like my “ Imission is to help people be the best versions of themselves they can be...
”
You have written three books, and have another one on the way. Can you give us a hint what it’s about?
cos that’s dad’s favourite treat in the world. What is your favourite dish of all time?
Lots of delishimo recipes and some other really cool stuff I’m super excited about. You refer to yourself as a bit of a gypsy, formerly of Melbourne but living in Sydney now. Can you share some your favourite GF-friendly food spots? In Melbs you’ve got, the Prahran Market, South Melbourne and Queen Victoria Markets for epic organic produce. And I love all the raw food places like Shoku Iku, Combi and Yong Green Food. For brekkies I love St. Ali and Monk Bodhi Dharma. For dinner try Chin Chin, Cumulus Inc, the list goes on. Here in Sydney I love Bondi Wholefoods, The Health Emporium and The Suveran. If you could invite any three people, living or not, to dinner – who would they be, and what would you cook? Steve Irwin, my dad and Steve Jobs. I’d cook crispy salmon and make and avo salsa then top everything off with lime juice and coriander! And I’d make a raw sticky date pudding for dessert
The crispy salmon is up there for me… But I also love, love, love, love Brussels sprouts. What are the top three items on your bucket list? Well I just went skydiving and I’m keen to do that again but in Hawaii, and maybe even over Everest one day! I’d love to live in a treehouse and there’s so many places in the world I’d love to explore! I love adventures so much. We love that you not only focus on healthy eating – but also having a healthy, happy life. If you could give yum readers just one piece of advice to help them achieve that, what would it be? At the end of the day, you’re the only person who can get you to where you want to be, and you’re the only one stopping you. At any given moment we have two options: to step forward into growth, or step back into safety.
yum. | l o l a b e r r y
PUMPKIN AND PECAN PIE This yummy Americana-style recipe (pumpkin pie and pecan pie are both American classics) is a brilliant source of healthy spices, plus you’re getting protein, nutrients and fibre from the nuts, fruit and pumpkin. A dessert that nurtures — cool!
{
Ingredients
}
½ tsp ground cinnamon ¼ tsp ground nutmeg
Crust
180g (1 cup) medjool dates, pitted
80g (½ cup) almonds, soaked and rinsed
125 ml (½ cup) almond milk
60g (½ cup) pecans, soaked and rinsed
1 tsp pumpkin pie spice
80g (½ cup) raisins
1 vanilla pod, split and scraped
90g (½ cup) medjool dates, pitted
Topping
3 tbsp coconut oil, melted
maple syrup
3 tbsp desiccated coconut
25g (¼ cup) whole pecans
2 tbsp maple syrup
30g (¼ cup) pumpkin seeds
Filling
paprika, to serve
360g (3 cups) pumpkin, cut into 5 cm cubes 100 ml coconut oil
Preheat the oven to 180°C. Place the almonds, pecans, raisins and dates in a food processor and blend. Add the melted coconut oil, desiccated coconut and maple syrup and blend until the mixture is thick and biscuity. Press the mixture into the base and sides of a pie dish or loosebottomed tart tin. Chill in the fridge for 8 hours or for 2 in the freezer. (I’m probably the most impatient person you’ll ever meet so it’s always the freezer for me!)
seeds and remaining 3 tablespoons of coconut oil, and blend until smooth. (Give it a taste — this mixture is all kinds of amazing!)
Scatter the cubed pumpkin on a roasting tray. Smear 2 tablespoons of the coconut oil over the pumpkin (it will be solid at room temperature, but soon melts in the oven). Sprinkle over the cinnamon and nutmeg and roast for 30 – 40 minutes.
When set, drizzle with maple syrup and decorate with pecans and pumpkin seeds!
When cooked (they will be golden and soft), allow to cool for a few minutes then transfer to the food processor along with the dates, and blitz. (This will be a really thick mixture.) Add the almond milk, pumpkin pie spice, vanilla
gluten free
dairy free
egg free
vegan
Spoon the filling over the pie base (use a spatula if you want to give it a fancy, swirly look) and place in the fridge for 6 hours (or freeze for 3). (I know it’s a long time — that’s why I told you to have a taste first!)
{ tip } If you can’t find any readymade pumpkin pie spice, it’s easy to make your own (see page 58). And if you have any leftover pie crust, roll it into little balls and dip in coconut or chia seeds to make some extra raw treats. + Serves 12 +
SOY free
SUGAR free
Preservative
free
yum. | l o l a b e r r y
GREEN EGGS Eggs are one of my favourite brain foods, so this is the perfect meal if you’ve got a massive day ahead. I will warn you, though: this dish might look a bit like monster food, but it’s healthy, really quick and tastes yummy!
{
Ingredients
}
6 eggs 40g (1 cup) baby spinach leaves, roughly chopped 40g (1 cup) finely chopped kale, stalks removed pinch chilli flakes 10 kalamata olives, pitted and roughly chopped salt, to taste freshly ground black pepper, to taste 1 tbsp coconut oil 30g (1 cup) rocket 1 avocado, sliced 2 tbsp olive oil / cup tasty cheese
1 3
Crack the eggs into a bowl and lightly whisk. Add the spinach, kale, chilli flakes, olives, salt and pepper, and mix well. Heat the coconut oil in a small frying pan over a medium heat. Pour half of your egg mixture into the pan and cook for about 4 minutes, or until it’s firm and there are no runny bits. Using a spatula, fold one half over the other like a regular omelette.
mixture. Serve each topped with fresh rocket, avocado slices and a drizzle of olive oil. { tip } If you’re in a hurry, use (thawed) frozen spinach. Also, if you don’t fancy kale, you can use chard (silverbeet) instead. + Serves 2 +
Place on a warmed plate. Repeat with the remaining egg
gluten free
nut free
SOY free
SUGAR free
Preservative
free
yum. | l o l a b e r r y
QUINOA-STUFFED CAPSICUMS These little gems are not only easy to whip up, they are also lovely hot or cold. If you’re fine with legumes, the black beans are a fast way to up your protein hit.
{
Ingredients
}
1 × 425 g can black beans, rinsed, optional 200g (1 cup) quinoa, rinsed
2 tbsp coconut oil
2 carrots, grated
1 brown onion, diced
6 large red capsicums, halved lengthways
2 celery stalks, thinly sliced
200g (1 cup) goat’s feta, crumbled
½ tsp ground cumin
160g (4 cups) rocket, washed and dried
½ tsp paprika
olive oil, to serve
2 garlic cloves, finely diced
125g (1 cup) crushed
2 red chillies, finely diced
walnuts, to serve
160g (4 cups) roughly chopped kale
paprika, to serve
2 × 400g cans diced tomatoes
Preheat the oven to 180°C. Heat the coconut oil in a large frying pan over a medium heat. Sauté the onion and celery until they begin to soften. Add the cumin, paprika, garlic and chillies and cook for 2 minutes until fragrant. Stir in the kale and tomatoes. Cook for 5 minutes or until about 2 tablespoons of the liquid has evaporated. Add the black beans, quinoa and grated carrot along with 2 cups of water. Bring to the boil and simmer for 20 minutes or until the quinoa is cooked. Meanwhile, scoop out the seeds and fleshy ribs of the capsicum halves so they look like little boats and place them in a baking dish. Take half of the goat’s cheese and sprinkle it between the six ‘boats’. Pour the quinoa mixture into each capsicum half and any remaining liquid into the bottom of the baking dish (now they really do look like little boats!).
gluten free
dairy free
egg free
Cover with foil and bake for 45 minutes. Remove from the oven, remove the foil and discard. Sprinkle the tops with the remaining goat feta. Return to the oven (uncovered), and cook for another 15 minutes or until golden on top. Remove from the oven and allow to rest for 5 minutes. To serve, place 2 capsicum boats on a bed of rocket, drizzle with olive oil and sprinkle with crushed walnuts and a shake of paprika. The perfect veggie meal! {NOTE } I prefer red or royal black quinoa because both have a great taste and nutty texture, but it’s fine to use white quinoa if that’s all you have. Any leafy green veggie works well in this dish. + Serves 6 +
SOY free
SUGAR free
Preservative
free
yum. | winter
oh so cosy warm { add these goodies to your shopping list this month
}
3.
2.
1.
4.
9. 8.
6.
7.
5.
stockists 1. Breville, The Fast Slow Cooker, www.breville.com.au 2. Zest Byron Bay, Rogan Josh, www.zestbyronbay.com.au 3. The Healthy Chef, Naked Chocolat Dark, www.thehealthychef.com 4. Sue Shepherd, Tomato Pasta Sauce, www.sueshepherdfoods. com.au 5. Brookfarm, Gluten Free Porrij, www.brookfarm.com.au 6. Lentilicious, Lentil Range, www.lentilicious.com.au 7. Pitango, Soup Free Range Spiced Chicken, www.pitango.co.nz 8. The Chia Co, Strawberry and Dark Cacao Chia Pod,www.thechiaco.com.au 9. Cast Iron 27cm Round Blue, www.wheelandbarrow.com.au
y u m. | z e s t by r o n b ay
A zest for life {
cr e ating spic y d is h e s wit h v e rsatil e flav o u rs } Words Michelle Dryburgh
A rich, spicy curry is the perfect way to warm up on cold winter nights. Perfecting a truly authentic flavour can be difficult, but Shelley and Pob Sellors have done exactly that. Their Zest Byron Bay curry bases received the highest praise at Melbourne’s recent Good Food and Wine Show. “We had Indian, Nepalese and Sri Lankan customers come up saying ‘these are our flavours’, and telling Pob ‘son, you’ve done very well’,” Shelley says. “We’ve always had confidence in our product, but having people from all over the world telling us our recipes are authentic is really amazing, it’s given us a whole new sense of pride in what we do.” Shelley and Pob took over Zest five years ago, with their twoyear-old son in tow. They rebranded the existing dry spice mixes and spice pastes, and developed the popular curry sauces, including Rogan Josh, Butter Chicken, Vindaloo and Kerala Blend.
Inspired by Pob’s experience as a chef, the products are entirely gluten free, dairy free, sugar free and vegan. Production has quadrupled in recent times, and Zest continues to draw attention from conscious foodies throughout Australia. “The consumer has become more educated, they are making more choices with their food now,” Shelley explains. “I credit MasterChef hugely. That show has been a gift to me as an Australian brought up on meat and three veg, and it has opened the average person’s eyes up to what they can do with food.” While Shelley and Pob provide recipes on their website, they say there are no bounds on what can be created with the versatile flavours. “The most important lesson I’ve learned is not to be afraid of flavour. I’m not a cook, I’ve never been a cook, so it was a clever decision to marry a chef. But when it is my turn to cook, I usually pull out a sachet of Zest.” www.zestbyronbay.com.au
Cook with Confidence demonstration classes are tailored for people who have Coeliac Disease and dietary intolerances and provide you with the confidence to cook for your family or friends at home. Book any of our cooking demonstrations and
• create meals and dishes that are easy, healthy and cost
effective, with maximum flavour but without the need to spend all day in the kitchen
• learn short-cuts through specialised, easy to find ingredients and equipment
• taste all dishes demonstrated and be inspired To see the full range of classes visit
www.cookwithconfidence.com.au
For bookings and further information contact Catherine on 0417 373 501 catherine@cookwithconfidence.com.au www.facebook.com/CookwithConfidenceAustralia
a feast to remember Recipes Cheryl Oâ&#x20AC;&#x2122;Shea, www.thekrookedspoon.com
yum. | the krooked spoon
Lamb Breast Roast with Morrocan Stuffing {
Ingredients
}
2 lamb breasts boned (order and ask your butcher to do this) 1 leek 2 cloves garlic, crushed 25g butter 10 dates, chopped 1 cup cooked red quinoa 1 egg lightly whisked ¼ cup rough chopped macadamia nuts 1 tbsp finely chopped coriander stem and leaves 2 tsp Morrocan spice seasoning salt and pepper 5 sprigs lemon thyme ¼ lemon zest and juice olive oil 2 bunch baby (dutch) carrots
For stuffing: In a saucepan over medium heat add butter. Once melted and starting to foam, add the leeks. Set the leeks in the pan for 5 –10 minutes until translucent and soft. Add the garlic and Morrocan seasoning and cook off for 1 minute. Now add the quinoa, dates, nuts, coriander, salt, pepper lemon juice and zest. Combine and cook for 2 minutes. Add the egg and stir through off heat. Leave to cool slightly. For Lamb: Preheat oven to 220°C. Place the lamb breasts skin side down with the smallest side towards you. Cut out any overly fatty bits (it is a fatty bit of meat but most renders away through slow cooking.Spread the stuffing evenly over the 2 breasts leaving a 1cm cleared border for rolling. Starting at the skinny end, roll up the lamb away from you. Secure with kitchen twin in a few places to hold the rolled roast together. Repeat with the remaining lamb breast. Score the top of the lamb breast. Roll lightly across the width with a sharp knife. Place in the fridge uncovered for at least 1 hour and up to 2 days to dry the skin out a little (this helps with crackling) . When ready to roast drizzle with olive oil and sprinkle with sea salt flakes and the sprigs of lemon thyme. Place in the middle rack of the oven and roast for 30 – 40 minutes. Then turn the temperature down to 150°C and roast for 2 – 2 ½ hours. Remove and allow to rest a little. For the carrots, place in a heatproof dish and drizzle with olive oil. Sprinkle with lemon thyme, salt and pepper and place in the oven when lamb still has 40 minutes to go. If the carrots need additional roasting after lamb (depending on carrot size) ramp up the heat to 220°C and roast while the lamb rests. Carve and serve the lamb with the roasted baby dutch carrots, a side of greens and traditional mint sauce. + Serves 4 + Preparation: 20 min. Cooking Time: 2 ½ hr.
gluten free
SOY free
SUGAR free
Preservative
free
yum. | the krooked spoon
Chocolate Brownie Mousse stack {
Ingredients
}
Base 250g butter 1 ½ cup caster sugar 6 tbsp besan flour ¾ cup unsweetened cocoa powder 4 eggs Mousse 270g milk chocolate 2 eggs 2 egg yolks 360 ml pouring cream 1 sheet gold-strength gelatin cocoa powder for dusting
base: Preheat oven to 180°C. OIl a rectangular slice tin (20x30cm) and line with baking paper. Place butter and sugar into a heatproof bowl and heat in microwave for 1 min, stir and heat again for one additional minute. Stir mixture until it comes together (usually 1 minute or 2), place to one side to cool slightly. Sift cocoa powder and besan flour together in a separate bowl. Gradually stir butter mixture into dry mix until combined. Add eggs and stir until fully blended. Pour into the prepared tin and bake for 25 minutes. The brownies will look a little undercooked in the middle when done. Leave in tin to cool. Then cover and place in refrigerator until fully chilled for mousse layer. Mousse: Melt the chocolate in a large heatproof bowl, to do so set over a saucepan of gently simmering water. Leave to cool until just warm. Using an electric stand mixer, whisk the eggs and yolks together until thick and pale. In a separate bowl,
gluten free
nut free
whip 300 ml of the cream to soft peaks. Heat the remaining cream in a small saucepan over low heat until simmering, remove the pan from the heat. Soak the gelatin in a saucer of cold water until soft then squeeze out any excess liquid. Stir the soaked gelatin into the cream until dissolved. Fold the egg mixture into the melted chocolate until combined, then add the warm cream. Finally, fold through the whipped cream. Pour mousse onto prepped brownie and place in the fridge to set overnight. Dust the top of the mousse with a good layer of cocoa powder and cut using a clean hot knife. Keep in an airtight container in the fridge for up to 5 days. + Serves 10 –12 + Preparation: 20 min. Cooking Time: 25 min + refrigeration
SOY free
Preservative
free
yum. | the krooked spoon
Lemon Curd Slice {
Ingredients
}
½ cup caster sugar 1 cup desiccated coconut 2 cups gluten-free plain flour ¼ cup linseed meal 175g butter (melted and cooled slightly) 4 eggs 2 egg yolks 1 ½ cups caster sugar ¼ cup gluten-free flour 3 lemons zest and juice
Preheat oven to 160°C (fan forced) and line a 20×30cm brownie pan with baking paper.
If you feel there are lumps in the lemon mix now is the time to sieve the mix. Simply pour it through a fine mesh sieve. Carefully pour the mix on top of the cooled biscuit base.
In a bowl combine the 1/2 cup caster sugar, coconut, 2 cups gluten-free flour and the melted butter. Stir until the mix resembles damp, course breadcrumbs.
Then place on the middle rack of the oven and bake for 30 minutes.
Pour the biscuit dough crumbs into the lined brownie pan and press until you have a firm, even layer. Make sure to press into the corners so there are no gaps.
Remove from the oven and allow to cool to room temperature, then place into the fridge to set for 4 hours or overnight.
Bake on the middle rack of the oven for 25 minutes. Once cooked remove and allow to cool. Reduce to oven to 140°C.
Dust with icing when serving and use a hot clean knife to cut.
Meanwhile in a clean bowl combine the eggs, egg yolk, remaining caster sugar, zest and blend. In a little bowl or cup place the 1/4 cup gluten-free flour and the juice from the lemons and stir until a smooth paste. Add the lemon paste to the egg mix and stir to mix thoroughly.
gluten free
+ Serves 12 – 16 + Preparation: 10 min. Cooking Time: 50 min. + cooling.
nut free
Preservative
free
Olive & Joy diamond heart tea towel, $29 www.oliveandjoy.com
yum. | the healthy chef
liquid nourishment { g r e e n a n d l e m o n p o w e r f o r y o u r b o dy , m i n d a n d s o u l }
Recipes Teresa Cutter, www.thehealthychef.com
Cauliflower soup with green parsley oil Cauliflower is rich in sulphur, which works as an antiinflammatory, supports digestion and boosts your immune system. Leeks are part from the Allium family of vegetables, the same as garlic and onions. They contain the flavonoid kaempferol, that can help protect the body from oxidative stress. The flavonoids in parsley help prevent oxygen-based damage to cells and the high levels of chlorophyll helps to oxygenate the blood.
{ INGREDIENTS } 1 large cauliflower, washed 1 leek, washed and sliced 2 tbsp olive oil 1 tsp salt good pinch of white pepper 3 â&#x20AC;&#x201C; 4 cups water or homemade vegetable stock Parsley Oil 2 lge bunches parsley, washed and dried 1/2 cup cold pressed olive oil, macadamia or walnut oil pinch of sea salt Soup: Slice the cauliflower finely into small bits with a large knife. Saute leek in 2 tablespoons of olive oil over a medium heat for 3 minutes until softened.
Add the cauliflower and 2 cups of water plus a little sea salt and pepper. Cover and cook for 5 â&#x20AC;&#x201C; 10 minutes until the cauliflower is tender and then remove from the heat. Puree in a good high-performance blender with 1 or 2 cups of water or stock, depending on the consistency you like.
gluten free
dairy free
egg free
vegan
Parsley oil: Combine parsley, oil and salt into a blender and process until smooth. Pour into a fine sieve and strain the oil from the solids. Serve warm soup in large bowls with a light drizzle of parsley oil or your choice of grated parmesan, Persian feta, cheddar or gruyere, enjoy! The parsley oil can also be enjoyed over salads, fish or organic poached chicken. Variations to the parsely oil: Stir through 1/4 teaspoon of wheatgrass or alfalfa powder, which adds another depth and intensity of flavour. + Serves 4 +
nut free
SOY free
SUGAR free
Preservative
free
See next page for this Green Goddess Smoothie >
yum. | the healthy chef
Green Goddess Smoothie This delicious smoothie is a prebiotic powerhouse that will keep your good gut bacteria smiling! I make this nourishing LOW FODMAP smoothie most weeks as it helps cleanse my digestive system and just makes me feel awesome ! I encourage you to enjoy this smoothie every day for one full week and let me know how you feel ! What’s great about it: Kiwi fruit contains an enzyme called actinidain that helps aid digestion and absorption of nutrients. Kiwi fruit also works as a prebiotic for your gut. Prebiotics are high fibre foods that stimulate the favourable growth of probiotic bacteria in the gut and help rebuild the natural levels of good bacteria that your body needs. A good supply of probiotics in the gut will boost your immune system, enhance digestion and reduce digestive disorders. Green super foods such as kale and spinach help to increase alkalinity and detoxification in your body that can promote healing. They are also rich in vitamins A, C, K and folic acid, as well as calcium, potassium, copper and iron. These nutrients are necessary for healthy bones, skin and eyes.
{ Ingredients } kiwi fruits, chopped with the skin on 1 handful baby spinach leaves 1/2 lemon or lime – skin removed
LEMON + GINGERSNAP TEA { Ingredients }
1/2 Lebanese cucumber 1½ cups water or coconut water
Juice of 1/2 lemon
1 kale leaf or cavolo nero
1 tsp fresh ginger finely grated
1 tsp chia seeds or flaxseed
1/2 tsp of fresh turmeric finely grated
1 tsp natural immune support
1 sml pinch of cayenne
1 sprig parsley
2 cups freshly boiled filtered water
Combine all the ingredients into a high-performance blender. Blend until smooth. Add more water if needed for a thinner consistency. Pour into a large glass and enjoy.
Combine the lemon juice, ginger, turmeric and cayenne
{ NOTES } This makes 2 glasses of green goodness that will nourish your body with vitality. It makes the perfect cleansing breakfast or afternoon pick me up. It's very portable too ! Just pour into glass jars – seal and place into the fridge for 1 – 2 days until required.
Infuse for 3 minutes. Sip slowly and feel the healing benefits absorb into your body.
+ Makes 1 +
+ Makes 1 +
gluten free
dairy free
egg free
vegan
into a large mug or tea pot. Pour over freshly boiled filtered water.
Sweeten to taste if desired with your choice of manuka honey or stevia.
nut free
SOY free
SUGAR free
Preservative
free
*Donâ&#x20AC;&#x2122;t go gluten free on your own! Become a member, stay informed and connected. If you have been advised by your GP or Gastroenterologist to begin a gluten free diet, you can enjoy the benefits of membership and the feeling of belonging. Join Coeliac Victoria and Tasmania Sign up for reliable advice for your gluten free lifestyle! Phone: 1300 458 836 Visit: victas.coeliac.org.au *Important: Please investigate coeliac disease before commencing a gluten free diet or future test results can be compromised. Live outside Victoria/Tasmania? Visit: www.coeliac.org.au and click through to your state office.
Available at
Available at
yum. | books
healthy reading material {
GLUTEn-FREE BOOKWORMS UNITE!
}
Let Us All Eat Cake: Gluten-Free Recipes For Everyone’s Favorite Cakes
By Sarah Scheffel and Catherine Ruehle A delightful collection of gluten-free takes on your favorite cake recipes, from everyday coffee cakes, layered cakes, and cupcakes to show-stopping special occasion masterpieces. Celebrate your favorite holidays and special occasions from birthdays to bake sales, Halloween to Christmas – and even the everyday--with delectable gluten-free cakes. In this delightful collection, Catherine Ruehle, a pastry chef and cake artist turned Editor’s wellness food chef, shares 60 classic cake recipes that are every bit pick as indulgent as the gluten-heavy ones we adore, but gluten-free, all-natural, and with alternatives given for vegan, dairy-free, and nut-free renditions. www.bookworld.com.au
Against All Grain: Meals Made Simple: Gluten-Free, Dairy-Free, And Paleo Recipes To Make Anytime By Danielle Walker Beloved food blogger and New York Times bestselling author Danielle Walker is back with over 100 new Paleo recipes in her sophomore cookbook, Against All Grain: Meals Made Simple – a collection of gluten-free, dairy-free, and paleo-friendly recipes for easy weeknight meals. Diagnosed with an autoimmune disease at 22, Danielle takes the guesswork out of meal planning with a full month’s worth of dinner ideas, complete with recipes for using up leftovers and full shopping lists. Whether we’re mums, students, or business owners, we all want fresh, home-cooked meals that are easy to prepare at the end of the day. And we want lots of choices and variety. www.bookworld.com.au
The Grain Brain Cookbook: More Than 150 Life-Changing Gluten-Free Recipes To Transform Your Health By David Perlmutter The authorised companion to the #1 New York Times bestseller Grain Brain, with more than 150 life-changing gluten-free recipes for complete health and vitality. Dr. David Perlmutter’s groundbreaking bestseller Grain Brain revolutionised the way we think about our health, exposing the devastating effects of wheat, sugar, and carbs on the brain and empowering us with new knowledge: The Grain Brain Cookbook equips you to do just that, presenting more than 150 delectable recipes to keep your brain vibrant and your body fit, all while dramatically reducing your risk for – and treating – Alzheimers, depression, ADHD and epilepsy, as well as relieving more common, everyday conditions like chronic headaches, insomnia, anxiety, and senior moments of forgetfulness. www.bookworld.com.au
y u m . | g e t SO C I A L
DIGITAL HOT SPOTS {
GLUTEN-FREE SOCIAL MEDIA UNITE
}
slim secrets Healthy great tasting Australian snacks that satisfy hunger without extreme dieting. We share Slim Secrets to a leaner, healthier and fitter life www.twitter.com/slimsecrets
luvsuperfoods
relaucher
Made to order Organic | Raw | Vegan | Paleo | Gluten Free | Alkalising | Superfoods | Enjoy the sweeter things in life. www.instagram.com/luvsuperfoods
Source of Health & Wellbeing Solutions. Business Coach, Creator of Networking Events, Speaker, Reviews... www.twitter.com/Relauncher
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food for health
my darling lemon thyme
Weâ&#x20AC;&#x2122;re delighted at Food for Health to offer you a range of products that allows you to enjoy all the health benefits and dietary requirements without ever compromising on taste.
Honest real food | vegetarian + gluten free.
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Follow our team on Instagram and join us on our gluten-free adventures around Australia! You can find us here: Instagram
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yum. | Botanica Real Food
Nutritiously on the hop {
s o m e war m i n g o p tio n s fro m thi s B ri s ba n e ta k e - away s ala d bar
}
Words Michelle Dryburgh
I’ll admit, salad isn’t the first image that springs to mind when I think of winter-warming meals. But as the mercury drops, and illness spreads, it’s the perfect time to dose up on vegetables rich in vitamins and minerals – and Botanica Real Foods is the perfect place to do it.
fresh, lighter food options in the colder months,” Alison says. “Living in this beautiful state it could be argued that we barely get a winter at all, but we will be roasting up even more veggies and massaging even more kale to satiate that need for nutritious comfort food.”
The Brisbane take-away salad bar is into its second winter season, and husband and wife owners and chefs Brett and Alison Hutley have been pleasantly surprised by the trade.
On any given day, Brett and Alison prepare 40 kilos of broccoli, roast 30 kilos of vegetables, grate eight bags of beetroot, massage 30 bunches of kale, cook 20 kilos of whole grains and cut 40 bunches of fresh herbs.
“We were astounded last year to see that people still craved
All of the salads are vegetarian, most are gluten free, and
yum. | Botanica Real Food
everything in the enticing cake fridge is coeliac approved.
meat-free alternatives to take-away using real, fresh produce.
Inside there are no tables. There’s not even a coffee machine. This is purely a healthy, take-away food shop, allowing Brett and Alison to focus on what they do best, while supporting other local businesses.
But their interest in healthy eating began long before that. Alison worked as the in-house chef for James and Erica Packer for five years in Sydney, while Brett was the personal chef to John Symonds of Aussie Home Loans.
“We never doubted our concept, but a number of people struggled to understand how we could make a go of it without selling coffee or having tables,” Brett says.
“We have been overwhelmed by the positive response to Botanica. We knew we had a great idea because we personally were frustrated by the lack of delicious, quality real foods available for take-away, but we completely underestimated the demand from the community – especially those who have difficult dietary requirements,” says Alison.
“The beauty of it is there are plenty of wonderful places where you can get coffee and sit down. We wanted to offer something there wasn’t a lot of, which was convenient, plant-based food available for take away.” Although not vegetarian themselves, Brett and Alison eat a mostly plant-based diet, finding reducing animal protein has improved their energy levels. They made the discovery two years ago while staying in New York, where they were overwhelmed by the range of healthy,
“When our first gluten intolerant customer saw the cakes and exclaimed with sheer excitement and disbelief: ‘all of these are gluten free?’ we knew there was no turning back.” Botanica Real Food Shop 9/1 Enogerra Tce, Red Hill, QLD (07) 3367 3334 www.botanicarealfood.com.au
yum. | Botanica Real Food
Botanica’s Lemon and Almond Mini Bundt Cakes {
Ingredients
}
Cake 1 cup sugar 250 grams butter 3 extra large free-range eggs 2 cups almond meal / cup good quality Gluten Free Flour
1 3
zest of ½ lemon Icing ½ cup freshly squeezed lemon juice 2 cups icing sugar (double check GF)
Cake: Cream sugar and butter together until pale. Incorporate eggs one at a time.
springy to the touch when they are ready. Turn cakes out onto a wire rack.
Fold dry ingredients into this mixture, but do not beat too heavily, because too much air can cause the cakes to flop. Finally fold the zest of the lemon through the batter.
Icing: Sift icing sugar into a large bowl. Drizzle the lemon juice into the mixture a little at a time. Keep adding until you have a thick consistency that slowly drips off a spoon.
Liberally spray the Bundt cake tin. Be sure your spray is gluten-free.
When cakes have cooled drizzle one spoonful of lemon icing over each.
Using a piping bag, pipe the mixture into the Bundt tin to 3/4 full.
+ Serves 12+ Preparation: 15 min. Cooking Time: 20 min.
Bake at 160 degrees for 20 minutes. The cakes should feel
gluten free
SOY free
yum. | oz tukka
bush-inspired tucker {
spic e s di r e ct f r om t h e b u s h to t h e plat e } Words Michelle Dryburgh
Soon after moving to Australia from Denmark, Bente Saugbjerg began experimenting with flavours from the Australian bush. She and husband Peter Faith pushed aside their traditional herbs and spices, and replaced them with lemon myrtle, wattle seed, bush tomato, Tasmanian pepper, and Bente’s favourite, Tasmanian pepper leaf.
“Back 10 years ago I found it very frustrating to find safe food, I even called manufacturers to ask if products were gluten free. Since then, both labeling laws and awareness of coeliac disease have changed and it has become easier to find safe food.” Bente’s diagnosis motivated her to create more gluten-free products for Oz Tukka. The range now includes macadamia oils, dukkah and muffin mix, and the manufacturing premises is 100% gluten and peanut free.
“It was a tasty and welcoming change,” Bente says. “I started bringing spices with me as gifts when visiting family overseas, and received some really positive feedback. From this, the idea of Oz Tukka was born. We wanted to show the world these little known Australian flavour gems.” They began selling packs of dried spices, complemented by a website of recipe ideas. It wasn’t long after that, Bente was diagnosed with coeliac disease, and Peter with diabetes. Their diets had to change dramatically, and they were suddenly faced with the challenge of finding ‘safe’ food. “Little things like spices could be problematic as you would never know if an aid–ingredient was used,” Bente explains.
“It is paramount that everything we do is safe for me to eat, and that we can label all our products gluten free,” says Bente. “I get emails and phone calls from people, giving me lots of lovely feedback on our muffin mixes. And it’s not only from people who require a gluten-free diet, which to me is the greatest compliment you can get.” Oz Tukka is soon to release two new products, Outback Spice and Native Citrus Spice, which won silver at the recent Melbourne Fine Food Awards. Bente is also developing a gluten-free bread mix, which she hopes to launch next year. www.oztukka.com.au
Available at
Available at
yum. | brookfarm
Porridge is back {
Wa r m up t h is wi n te r wit h a bow l of B r oo k fa r m goo d n ess } Words Michelle Dryburgh
Porridge is one of those age-old winter favourites most of us have had to bid farewell. Microwaving gluten-free cereal doesn’t cut it, and rice porridge just isn’t the same. That was all the motivation that Brookfarm founders Pam and Martin Brook needed to develop a gluten-free friendly, sugar-free alternative to traditional oats. Brookfarm Gluten Free Porrij certainly makes up for the real thing, made from a blend of brown rice, amaranth, quinoa, flaxseed, almonds and macadamia nuts from the family farm. It’s the latest addition to Brookfarm’s gluten-free breakfast range, and joins a mix of gluten-free products including muesli, macadamia oils, bars and trail mixes. Pam and Martin have been experts in the gluten-free field for almost 15 years. They launched the business in 1999 and had not long started selling homemade macadamia muesli at their local market near Byron Bay, when requests for gluten-free products started flooding in. “It was back in 2001 and so many people at the markets asked us to
make a gluten-free muesli,” Martin recalls. “People with gluten intolerance had such a limited choice of foods, so our mission was to create a muesli that was gluten free, full of flavour and didn’t taste like cardboard.” Pam spent 12 months sourcing the highest quality ingredients and creating and refining the gluten-free muesli recipe. The first batch was well received, and met with demand for more. Brookfarm products are now stocked throughout Australia and overseas, including the USA and Europe. Gluten Free Muesli is Brookfarm’s second highest selling product, trailing only behind the original Toasted Muesli. “Our gluten-free range has grown over the years by listening to the needs of our consumers and retail customers,” Pam says. “We also work really closely with the local coeliac societies to understand the needs of coeliacs and the gluten intolerant. And we have a number of staff with gluten intolerance who have been instrumental in helping develop, taste and provide
yum. | brookfarm
feedback as we create new gluten-free products.” In the early days, Brookfarm was a very hands on, family business. Pam and Martin did all the work themselves, from planting the macadamia trees, baking the products at a local bakery and packaging the muesli and oils, to transporting the products to market and manning the stalls. Their young sons Will and Eddie were called upon to help too, with Will taking on the crucial role of sticking the labels on straight. Since then, Brookfarm manufacturing has outgrown two facilities and is now based in a purpose-built bakehouse at Byron Bay, employing 43 staff. Martin says the family macadamia farm is still an integral part of the business. It’s a working farm of approximately 4500 macadamia trees, the majority of which were planted in 1989. “At the very centre of our plantation is a regenerated rainforest planted around remnants of the original Big Scrub Rainforest. Over the past 20 years we have planted more than 30,000 subtropical rainforest and eucalypt trees. We are passionate about farming in environmentally sustainable ways.” Family is also very important to the Brooks. Brookfarm’s Mt Bogong Walkabout Mix is a tribute to Pam’s late father, Mick Hull. Mick climbed Bogong – the highest mountain in Victoria – more than 200 times, always taking with him a homemade blend of dark chocolate, fruit and nuts which has been re-created in the Mt Bogong mix. “Creating this mix was also about sharing Mick’s adventurous
spirit and ultimately being a family business, it’s about sharing a bit of my family philosophy with all our customers,” Pam says. The family ties are continuing, with the launch of the new Brother’s Blend Entertainer Nut Mix. Developed by Will and Eddie, the mix is a unique blend of macadamias, almonds, pistachios, hazelnuts and Brazil nuts with a dusting of salt and hint of maple syrup. Pam and Martin are also still involved in the day to day running of the business. Pam continues to develop each and every Brookfarm product, and takes care of finance and administration, while Martin leads the company’s sales and marketing. Eldest son Will has also worked his way up from production worker to be the Quality Assurance and Production Manager. Healthy food is certainly a family affair at Brookfarm. www.brookfarm.com.au
yum. | brookfarm
Power Porrij Pancakes
chocolate muesli cake
{ INGREDIENTS }
Being gluten intolerant or a coeliac doesn’t mean you should have to sacrifice the best things in life and this chocolate cake is a decadent example. Enjoy this moist, rich flourless cake using Brookfarm’s Gluten Free Macadamia muesli. You can bake the cake mix in a rectangular slice tray and cut into small squares and serve as a sweet treat with coffee at the end of a meal.
½ cup of Brookfarm Gluten Free Power Porrij 1 ½ cup gluten-free self raising flour 1 tsp baking powder 2 eggs lightly beaten 1 cup milk 60g melted butter
{ INGREDIENTS }
¼ cup runny honey Extra butter and macadamia oil for pan Mix wet ingredients together. Mix dry ingredients together in a separate large bowl. Add wet ingredients to the dry ones and mix well. Let batter rest for 1/2 an hour and add extra milk if desired. Heat a large non-stick frying pan over medium heat. Brush pan with an equal mixture of butter and natural macadamia oil. Using 1/4 cup mixture per pancake, cook 2 pancakes for 3 to 4 minutes or until bubbles appear on surface. Turn and cook for 3 minutes or until cooked through. Repeat with remaining mixture, brushing pan with the butter-macadamia oil mixture between batches. Top with your favorite seasonal fruit and a drizzle of honey.
125g unsalted butter 200g quality dark chocolate 250g Brookfarm Gluten Free Muesli 4 large eggs 225g caster sugar
Line a 22 cm spring form cake tin with baking paper. Preheat oven to 160°C. Place butter and chocolate together in a heat-proof bowl over gently simmering water. Remove from heat and set aside to cool to room temperature. Place muesli in food processor and blitz until it resembles a ‘nut meal’. Mix the eggs with the sugar until combined. Stir the egg mixture into the chocolate mix with the muesli meal. Pour into prepared tin and bake for about 45 minutes or until skewer comes out clean. Remove from oven and allow to cool. Serve with cream and fresh berries.
{ Note } the combination of butter with macadamia oil requires a higher cooking temperature than using butter on its own.
{ NOTE } This cake will last one week in an airtight container in the pantry or fridge.
+ Makes 6 + Preparation: 10mins + 30mins resting time. Cooking Time: 40 min.
+ Serves 12 + Recipe by Anthony Telford. Preparation: 20 min. Cooking Time: 40 min.
gluten free
gluten free
winter comfort food Recipes Sarah Craven, www.realfoodmum.wordpress.com
yum. | real food mum
Orange and Carrot Loaf
Grain-free Chai Spiced Porridge
{
{
Ingredients
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2 lge carrots grated
Ingredients
}
DRY MIX - halve for 1 serve ½ cup mixed walnuts, almonds, cashews, macadamia nuts
½ cup 100% pure maple syrup juice of 1 orange
2 tbsp flaxseeds
¾ cup buckwheat flour
¼ cup shredded coconut
¼ coconut flour
1 tbsp chia seeds
1 tsp gluten-free baking powder
2 cups boiling water
¼ tsp ground cardamom
Easy Chai Mix – make up and store in pantry
1 tsp cinnamon
1 tbsp ground cinnamon
1 tbsp coconut oil
1 tsp ground ginger
1 egg
1 tsp ground cloves
Juice of 1 – 2 oranges
1 tsp ground nutmeg
zest of ½ orange optional TOPPING: Top with pumpkin seeds and buckinis Mix carrots, maple syrup and orange juice. Leave to soak for minimum 3 hours (overnight is best). Mix dry ingredients in a bowl. Add carrot mix, juice, zest and coconut oil. Pour into lined loaf tin.
1 tsp ground cardamom TOPPING: Coconut cream or milk, cinnamon and fruit In food processor or blender, grind nuts and seeds. On the stove add water then seeds and nuts and simmer for 5 minutes, leave to cool for 5 minutes. Add to blender and blend until smooth. Reheat on stove for a few minutes if needed. Top with coconut cream, cinnamon, fruit or milk of choice.
Bake for 35 – 40 minutes (check with skewer to see if it comes out clean). Leave to cool in tin for 30 minutes before slicing.
Nut-Free Alternative: Omit nuts, replace with buckwheat kernels, pumpkin seeds and sunflower seeds.
+ Serves 12 + Preparation: 20 min. Cooking Time: 1 hour, 30min.
{ Optional } Add 1/2 banana on final blend. Add grated apple or pear to pan. Omit spice mix. + Serves 2 – 3 + Preparation: 5 min. Cooking Time: 15 min.
gluten free
dairy free
nut free
SOY free
SUGAR free
Preservative
free
gluten free
dairy free
egg free
vegan
SOY free
SUGAR free
Preservative
free
Mexican Slow Cooked Beef {
Ingredients
}
600g blade steak (or as i suggested above) 6 small to medium tomatoes quartered 300 ml bone broth 1 cup of chopped mushrooms 1 zucchini chopped
mushrooms and zucchini. Place lid on pan and pop in preheated oven for 3 hours. Check meat – it will fall apart when you scrape with a fork. If not it’s not quite done. The meat will be tender, melt in your mouth and have so much flavour. I cooked mine the day before I needed it so I popped it in the fridge in its pan and on the next day I added ½ cup of bone broth to it, placed it on a low temperature on the stove and cooked it again. You could also add chilli cayenne pepper to the spice mix or if cooking twice I added fresh chopped chillies and some fresh coriander and oregano.
1 tbsp coconut oil 2 tbsp tomato paste
Serve with traditional corn tortillas or coconut flour tortillas and all the Mexican trimmings.
Mexican-Inspired Spice 2 tbsp cumin powder 1 tbsp smoked paprika 1 tsp Himalayan salt 1 tsp cardamom 1 tsp coriander ½ tsp cloves (or 3 – 4 whole) 1 star anise Add beef and cook on high to seal and brown on either side. Add quartered tomatoes and stir to combine (I moved my tomatoes to be under the meat). In a bowl or jar combine broth and tomato paste, add to pan and bring to boil. Add spice mix and slowly mix through broth. Add
Our Mexican sides include: raw carrot, raw zucchini, cucumber, capsicum, tomato, lettuce, fermented jalapeno culture added to guacamole, salsa, coconut kefir cream, fermented ninja ginger, carrots and sauerkraut. Mexican food is nourishing and you can get creative with cooked and raw vegetables and different types of meats using the same spice mix. Great winter warmer. + Feeds a family of four with sides + Preparation: 10 min. Cooking Time: 3.5 hr.
gluten free
dairy free
nut free
SOY free
SUGAR free
Preservative
free
yum. | the whole housewife
Dukkah Mushrooms { fa n c y a ta pa o f j u i c y m u s h i e s d i p p e d i n d u k k a h ? }
Recipes Kate Caddle, www.thewholehousewife.com
This month I’m really excited to share with you Table of Plenty's dukkah. What I love most about dukkah, is that it can add a whole lot more flavour to a simple meal, in fact, that’s how I enjoy it most! Sprinkled on toast with avocado, in a salad, with vegetables, as a garnish over a chicken dish (for the meat eaters), or on your favourite piece of gluten-free bread first dipped in olive oil, yum! My Dukkah Mushrooms recipe is a really tasty meal, side dish, or salad. You could also serve the mushrooms without the salad, on an antipasto platter alongside olives, artichokes and sundried tomatoes for something a little different.
{
Ingredients
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Slice mushrooms into pieces approximately ½ cm thick, set aside.
250g white cap mushrooms One box Table of Plenty's Lemon and Herb Dukkah ¼ cup almond meal 1 egg ¼ cup chickpea flour
In a bowl whisk the egg. In another bowl combine dukkah and almond meal. In a third bowl add chickpea flour. Gently dip each of the mushroom pieces into the flour, then egg followed by the dukkah mixture. Be sure to cover all sides of the mushroom at each step.
coconut oil for cooking baby spinach, cherry tomatoes, pepitas and lemon wedges to serve
Spread them out separately on a plate to prepare for cooking. Heat oil on a pan to medium temperature. Cook mushrooms for a couple of minutes on each side until golden, being gentle when flipping them. You may need to add more coconut oil as you’re cooking. To serve, combine with baby spinach, cherry tomatoes, pepitas and a lemon wedge. + Serves 2 + Preparation: 10 min. Cooking Time: 10 min.
gluten free
dairy free
SUGAR free
Preservative
free
yum. | yes you can
A taste of Brazil {
C a n y o u e at it ? Y e s y o u ca n !
}
Words Michelle Dryburgh
As a Brazilian with Italian heritage, Cristina Talacko was born with a passion for food. But it wasn’t until she was living in Australia, and juggling being a lawyer and mum of two children under three, did she realise she could make a career out of it. So in the year 2000, she put her corporate life on hold, and returned to Brazil to buy a machine to make pão de queijo – a traditional Brazilian cheese bread snack – her childhood favourite. “My mother always baked them at home for tea break, and the delicious smell of freshly baked cheese breads coming out of the oven was heaven for me. I always enjoyed their texture, chewy inside and crusty outside,” Cristina explains. Frevos Cheese Bites are just one of more than 20 gluten-free products under the SalDoce Fine Foods banner. There is also the Yes You Can gluten free line of bread mixes, cake and pancake mix, pizza base mix, flour and salt. “We decided to only develop and manufacture gluten-free products on our site to avoid cross contamination. We found that the gluten-free products on the market were quite
tasteless and heavy, and it became our aim to improve the gluten-free offering in Australia by coming up with recipes that tasted as good as wheat-based products.” Cristina’s daughter has been living with various digestive issues from a young age, including gluten allergy. The entire family adopted a largely gluten-free diet in support, and Cristina has noticed a growing number of people in the same situation. “When we started our business in 2000, we would rarely hear about coeliac disease; there was less awareness of the illness and less focus in this market.” Today Cristina finds so many friends and acquaintances being diagnosed with gluten allergies as well as those who wish to reduce gluten from their diets for health reasons or diet trends. From Brazil to Australia, gluten-free living is fast becoming a global phenomenon of which Cristina is already steps ahead. www.yesyoucan.net.au
BIG savings with ORGRAN Pasta ORGRANâ&#x20AC;&#x2122;s range of 250g Rice & Corn and Multigrain with Quinoa pasta will now be available at everyday low prices. Check out the great new prices coming soon at you local ORGRAN retailer.
GLUTEN FREE
Pasta with Alfredo Sauce
Live Life Well
Ingredients 1 x 250g pkt ORGRAN Rice & Corn Pasta 1/2 cup salt reduced butter 2/3 cup sour cream or light cream 3/4 cup grated parmesan cheese 1 egg yolk, slightly beaten 2 Tbsp chopped parsley (optional) Method 1. Cook pasta according to packet instructions. 2. Meanwhile over a low heat, melt butter. 3. Add sour cream/light cream, then egg yolk, and cheese. 5. Toss the sauce through the pasta. 6. Garnish with parsley and extra grated parmesan cheese
www.orgran.com
Available in independent supermarkets and health food stores. Selected lines available in Coles and Woolworths.
Wintersun delights Recipes and photography Jo Anderson, www.theluminouskitchen.com
yum. | jo anderson
Lemon and Coconut Cake {
Ingredients
}
150g unsalted butter, softened 150g caster sugar 3 eggs ~ at room temp. 2 tbsp fresh lemon juice zest of 1 lemon 25g coconut flour 125g gluten-free flour 1 tsp baking powder 3 tbsp sour cream Frosting: 250g cream cheese 2 cups icing (powdered) sugar, sifted Juice of ½ lemon Shaved coconut (roughly 250g)
Pre-heat oven to 160˚C (320˚F). Grease and line an 18 cm spring-form cake tin. Sift flours and baking powder and set aside. Cream butter and sugar together for 8 – 10 minutes until really light and fluffy. Add the eggs one at a time beating in-between each addition. Add the lemon juice, lemon zest, sour cream then sifted flours and fold everything together. Pour/spoon (it will be thick) batter into the pre-lined tin, spread out evenly then bake in the middle shelf of the oven for 45 – 50 minutes or until a skewer comes out clean when inserted in the middle. Note ~ after 15 minutes cooking time, increase the temperature of the oven to 180˚C (350˚F). Allow cake to cool in the tin for 15 minutes before removing and leaving on a wire rack to cool completely. frosting: Whip cream cheese, lemon juice and icing sugar together until light, thick and creamy. Transfer to a bowl and chill in the fridge for 1 hour to thicken. Cut the cooled cake in halfwidth-ways, add half the frosting to the middle of the cake and sandwich together with the second sponge. Spread remaining frosting over the top and sides of cake then cover with shredded coconut. { Note } I doubled up the recipe and made 2 cakes, which I then sandwiched together instead of cutting one cake in half because I wanted it to have a lot of height. That makes it a very big cake –win I had to take pieces of it all over the neighbourhood so that it didn't go to waste. + Serves 8 + Preparation:20 min. Cooking Time: 50 min.
gluten free
nut free
SOY free
yum. | jo anderson
Brown Rice and Kale Risotto {
Ingredients
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1.5 cups brown rice 2L vegetable stock ¼ cup white wine 1 onion, diced 2 cloves garlic, crushed 1 tbsp butter ½ tsp white pepper zest and juice of 1 lemon ¼ cup flat leaf parsley, finely chopped ½ small bunch of thyme / cup slivered almonds, toasted
1 3
1 handful pepitas 1/3 cup feta cheese, crumbled ½ cup greek yoghurt olive oil to drizzle salt and black pepper to taste 1 lemon cut into wedges to serve
Heat a cast iron pan or a thick based pan over medium to high heat. Add the butter and when it starts to melt and bubble add the onion and garlic. Fry until they start to soften.
hot water tap until they soften. When the rice is al dente stir in the kale leaves, lemon juice, lemon zest, yoghurt, chopped herbs and half the pepitas and toasted almond slivers. Season with white pepper, salt and black pepper.
Add the rice and fry for 1 minute then turn the heat up high and add the wine. Once the wine has reduced start adding stock 1 ladle at a time until all the liquid is absorbed. This should take 45 minutes for the rice to be al dente.
To serve: spoon the mixture into bowls, top with crumbled feta, toasted almond slivers, pepitas, thyme and olive oil (or a drizzle of truffle oil). Serve with lemon wedges. + Serves 6 + Preparation: 10 min. Cooking Time: 1 hour.
Pick the kale leaves from the stems and tear them into smaller pieces then rinse them in a colander under the
gluten free
SOY free
SUGAR free
yum. | jo anderson
Flourless Chocolate Cake {
Ingredients
}
400g dark chocolate (70% cacao) 8 tbsp butter 9 eggs, separated ¾ cup sugar 300 ml coconut yoghurt / cream 2 punnets strawberries topping 3 tbsp chia seeds
Preheat the oven to 180°C (350F). Grease and line a 9-inch springform tin with baking paper.
Pour into the lined springform tin and place in the oven. Bake for 40 minutes. The cake is done when the top begins to crack and a toothpick inserted comes out with moist crumbs clinging to it.
Fill a pot ¼ with water and bring to the boil. Place a bowl over the pot, making sure that the bottom of the bowl is not touching the water. Break the chocolate up in the bowl and add the butter. Whisk as the chocolate begins to melt.
Allow the cake to stand for 10 minutes, then remove the ring of the springform tin. Allow to cool.
Whisk the egg yolks and sugar until the sugar has dissolved and the eggs are pale in color.
Mix the chia seeds and coconut yoghurt together then spread evenly over the top of the cake.
Whisk a small amount of the chocolate into the egg mixture to temper the eggs ( this will ensure the eggs don't scramble when all the chocolate is added). Add the remaining chocolate and whisk until smooth.
Cut the tops off the strawberries and arrange them on top of the cake. Dust with a little icing sugar. ( if using cream – whisk the cream until it thickens slightly before adding the chia seeds)
Beat the egg whites in a separate bowl to stiff peaks then fold into the egg/chocolate mixture.
+ Serves 8 + Preparation: 20 min. Cooking Time: 40 min.
gluten free
nut free
SOY free
Olive & Joy diamond heart tea towel, $29 www.oliveandjoy.com
yum. | jo anderson
How To Make Labne {
Ingredients
}
500g Greek yoghurt 1 tsp salt zest of 1 lemon small bunch of fresh thyme olive oil
Stir the salt into the yoghurt and mix well. Line the sieve with a double layer of cheesecloth letting it hang over the sides. Place the sieve on top of a jug or deep bowl. Pour in the yoghurt. Bring the corners of the cheesecloth together and twist from the top allowing excess liquid from the yogurt to be released. Place it in the fridge and allow to drain for 8 â&#x20AC;&#x201C; 24 hours until it is the consistency you desire. Then either drizzle with olive oil and serve as a dip or roll it into balls or quenelles, grate some lemon zest over and serve with a drizzle of olive oil and dotted with fresh thyme. + Makes 10 balls + Preparation: 3 min. Cooking Time: 8 hours to 1 day to drain before you can roll into balls.
gluten free
egg free
nut free
SOY free
SUGAR free
Preservative
free
Olive & Joy diamond heart tea towel, $29 www.oliveandjoy.com
yum. | jo anderson
Healthy Hot Chocolate What better way to celebrate the first signs of winter than with a big mug of steaming hot chocolate? Now I know I don’t have to tell you about the ingredients that go into most of the commercial hot chocolate powders out there. This is because you've read my post on how to read food labels and are now a qualified food detective. But it’s true, most of them are filled with additives and weird chemicals, which is so unnecessary because let me tell you, what I am sipping on right now tastes better than any commercial hot chocolate. It’s creamy, chocolatey and not too sickly sweet. Why is it healthy? Because it’s made with raw cacao powder and maca powder. Cacao is super high in antioxidants and rich in minerals, while maca powder is rich in amino acids, essential fatty acids, vitamins, minerals and trace elements. maca powder is From Junin, Peru. Grown at 4,100m above sea level in the Andes, Maca is the energising and revitalising superfood of the Incas, where it is revered for its aphrodisiac qualities and wide-ranging benefits to the hormonal system. We love the Loving Earth Organic Raw Maca Powder. The maca powder makes the hot chocolate nice and creamy and the maple syrup is a delicious natural sweetener. If you don’t have maca powder, don’t fret, it’s still lovely without it – I am just always looking for ways to get more goodness in... and don’t worry, raw cacao powder isn’t as bitter as the processed cocoa powders we once used in baking.
{
Ingredients
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1 tsp cacao powder 1 tsp maca powder 100 ml almond milk maple syrup to taste ( I use ½ tsp but I don't like it very sweet)
Combine the cacao powder and maca powder in a mug. Pour in boiling water until the mug is 3/4 full and stir until both the cacao and maca are well dissolved. Add the almond milk and maple syrup. Savour and enjoy! + Serves 1 + Preparation: 5 min. Cooking Time: 5 min.
gluten free
dairy free
egg free
vegan
nut free
SOY free
SUGAR free
Preservative
free
yum. | the muesli
It’s not just any muesli… it’s ‘The Muesli’ {
S u ga r - f r ee , gl u ten - f r ee m u esli is r edefining ‘ a healthy b r eakfast ’
}
Words Michelle Dryburgh
Losing eight kilograms in six weeks by cutting out sugar was the catalyst for Emma Dumas’ career in making muesli.
online, and Emma is preparing to export The Muesli into Asian markets including Korea and China.
Emma was a successful television producer for more than 20 years – with the Nine Network, in her own production company and freelance – with credits to her name such as: Frontline, The Panel and Thank God You’re Here. She also had a lifelong interest in food and nutrition. The two pursuits finally merged when she took part in a six-week diet and exercise trial for Nine’s What’s Good For You in 2005.
She says gluten intolerance and coeliac disease are not as prevalent in those countries, but she can see the conditions are on the rise in Australia, along with obesity and Type 2 diabetes.
Encouraged by friend and personal trainer Donna Aston, Emma took the diet-only approach, while another woman exercised and cut out bread, sugar and processed foods, and a third woman exercised but maintained her usual diet. “I was surprised because I didn’t have a lot to lose, but the weight just fell off,” Emma says. “It really changed the way I think about food. I didn’t eat processed food or grains for many years. Now I might have some brown rice with a curry, but the one thing I still steer clear of is sugar.” Emma realised breakfast cereals were one of the biggest culprits for high sugar content. So when Donna Aston confirmed one of the hardest challenges for her clients was finding a truly nutritious and filling breakfast, Emma set about making one. It started out as a small-time operation in her kitchen. Donning a hairnet and gloves, Emma initially made small batches of sugar-free muesli mix just for Donna and her clients. Before long, she was making more than 200 kilos a month and manually packaging the product into zip-lock bags. “By that time, more was known about the problems sugar causes, and I realised we had a unique position in what is a really busy marketplace,” she says. The Muesli first appeared on commercial shelves in 2010, followed a year later by the gluten-free variety. Both products are now distributed nationally and available
“It will be my third year at the Melbourne Gluten Free Expo this year, and as much as I love the event, I have never seen so many morbidly obese people in the one place,” she says. “So many packaged gluten-free products are loaded with sugar, and as a society we have been completely misled by the term fat free, which also usually means full of sugar. But a lot of people don’t have that education, they don’t understand the risks, they see a label that says gluten free or fat free, they believe that’s what they need so they eat it. It’s a tragedy happening before our eyes.” Emma has made it her personal challenge to re-educate people on the dangers of sugar, sharing her nutritional messages at product testing events and online. She recommends everyone follow the ‘one line rule’ – check the sugar listing on every product, and leave anything behind that contains more than 5% sugar. “All people need to do is cut out sugar and they will see and feel a difference. I recommend everyone gives it a go.” www.themuesli.com.au
yum. | the fit foodie
A pleasant surprise { of ten the most unuspec ting ingredient could pop the plate }
Recipes Sally O'Neil, www.the-fit-foodie.com
Lemon & Poppy Seed Muffins {
Ingredients
}
2 cups almond meal
Chocolate, Coconut & Pistachio Quinoa Porridge
¾ cup coconut flour
{
½ tsp himalayan sea salt
½ cup rinsed quinoa
1 tsp gluten-free baking soda
1 ½ cups condensed coconut milk
/ cup raw honey, melted
2 3
Ingredients
}
2 tsp raw coconut sugar or stevia
/ cup coconut oil, melted
2 3
1 tbsp raw cacao powder
4 free range eggs
½ tbsp chopped pistachios
½ cup plus 3 tbsp coconut milk
unsweetened shredded coconut and additional chopped
2 tbsp fresh lemon juice
pistachios (to garnish)
zest of 1 lemon 1 tbsp poppyseeds Preheat oven to 180°C. Sift coconut flour, almond meal, salt and baking soda into a bowl, stirring to combine. Place oil and honey in a food processor and blend for two minutes. Add eggs one at a time, then add coconut milk, lemon juice, zest, and poppyseeds. Pour the wet ingredients into the centre of the dry, and mix thoroughly until smooth. Pour batter into a silicone muffin tray and bake for 20 minutes until golden.
In a saucepan, heat the coconut milk until just boiled, then add quinoa and reduce heat. Simmer for 20 minutes, then remove from heat and stir through remaining ingredients. Garnish and serve warm. { Tip } If you’re not a lover of pistachios, try stirring through fresh raspberries instead and topping with a few toasted almonds. + Serves 1 + Preparation: 5 min. Cooking Time:25 min.
+ Serves 6 + Preparation: 10 min. Cooking Time: 20 min.
gluten free
dairy free
SOY free
SUGAR free
gluten free
dairy free
SOY free
SUGAR free
yum. | the fit foodie
Cabbage, Leek & Pear Soup {
Ingredients
}
¼ white cabbage, sliced ½ pear 5 cups vegetable stock 1 white onion, chopped 4 spring onions, chopped 3 bulbs garlic 1 leek, sliced 1 tbsp olive oil
In a small pan over a medium heat, add oil, onions and garlic, frying for 3 – 4 minutes until soft. Add remaining ingredients with stock and cover, simmering for 10 minutes. Then using a hand blender, process until smooth. Divide between 4 bowls and garnish with fresh herbs and an additional slice of pear, as desired. + Serves 4 + Preparation: 10 min. Cooking Time: 15 min.
gluten free
dairy free
egg free
vegan
nut free
SOY free
SUGAR free
Preservative
free
Available at
Available at
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01
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2014