Indholdsfortegnelse for Issue #26 2019 i Eat Well

Salad dressings have been favoured by humans for thousands of years. Around 2000 years ago, the Babylonians used oil and vinegar to dress their greens. Ancient Egyptians drew on their wide trade links to make dressings using oil, vinegar and Asian spices. Over the centuries, the courts of Europe developed increasingly elaborate salads and always topped them with a dressing. Henry IV of England’s favourite salad was a mixture of boiled diced potatoes and sardines with a herb-based dressing. Mary, Queen of Scots enjoyed boiled celery root, lettuce, truffles, chervil and slices of hard-boiled egg topped with a creamy mustard dressing. As well as adding flavour, we know that the oils used in dressings enhance the absorption of fat-soluble vitamins such as A and E from salad vegetables.…

Nothing beats the taste of truly fresh produce, especially when it comes straight from your own garden or local farmer’s market, but there are times when “fresh” produce isn’t always best, especially when it isn’t really fresh, is out of season, has been stored, or has high food miles. Are you guilty of buying loads of fruit and vegetables from the shop only to find them growing moss in the back of the fridge a week later? Do frozen and tinned foods really deserve their bad reputations? If you consider your produce on a case-by-case basis, you may eat more healthily, save more money and be more sustainable while you’re at it. We take a look at the differences between fresh, tinned and frozen food and which produce is best…

Chicken & Pomegranate  Pilaf Recipe / Lisa Holmen This pilaf is one of my all-time favourites. I love the fresh herbs and burst of freshness from the pomegranate. It’s a great way of using up any fresh herbs you may have in the fridge, but I recommend using a mix of fresh parsley and mint, which pairs perfectly with the zest of the lemon. Serves: 2 1 tbsp olive oil 1 brown onion, finely chopped 2 cloves garlic, finely chopped 4 chicken thighs, diced 175g basmati rice Zest 1 lemon ½ tsp ground cinnamon ½ tsp ground cumin 375mL chicken stock 1 bunch flat-leaf parsley & mint, chopped 1 pomegranate, seeded Lemon wedges, to serve Heat olive oil in large saucepan over medium heat. Add onion and cook for few…

Hemp Açaí Bowl Recipe / 13 Seeds Makes: 16 bites 2 cups frozen berries 1 banana (fresh or frozen) 1 serving 13 Seeds Hemp Protein Powder 2 tbsp açaí powder 1 cup almond milk Goji berries, to serve Granola, to serve 13 Seeds Hemp Hearts, to serve Blend berries, banana, 13 Seeds Hemp Protein Powder, açaí powder and almond milk until smooth. Place mixture in serving bowl and sprinkle with goji berries, granola and 13 Seeds Hemp Hearts. Green Hemp Smoothie Recipe / 13 Seeds Serves: 1 1 large ripe banana 1 medium-sized apple 2 large kale leaves 1 tbsp 13 Seeds Hemp Protein Powder 1 tsp maca powder 1 tbsp chia seeds 1 tsp barley-grass powder 250mL water or plant-based milk Roughly chop banana and apple into chunks. Remove…

Chicken & Chard Tart Recipe / Apron & Ink for The Bare Bird Serves: 4 Pastry 1 cup besan (chickpea flour) 1 cup all-purpose gluten-free flour 50g butter 2 tsp sea salt ½ cup cold water Filling 3 tbsp olive oil 1 bunch rainbow chard, leaves & stems chopped 1 clove garlic, finely minced Salt & pepper, to taste 2 large red onions, sliced 1 tbsp balsamic vinegar ½ cup water 400g The Bare Bird thigh fillets 1 tsp sea salt 1 cup mozzarella, roughly shredded ¼ cup pine nuts Preheat oven to 180°C. Place flours, butter and sea salt into large food processor bowl and blitz for about 10 secs. Add water slowly while machine is running to form soft, pliable dough. Roll out dough between two sheets of…

The explosion of herbal teas on the market is evidence that the humble “cuppa” is no longer limited to the common Camellia sinensis. The following varieties are teas that not only taste good, but also deliver a host of health benefits, taking you from tea break to self-care. Hibiscus Not only devastatingly beautiful, hibiscus flowers are brimming with polyphenols that have been enjoyed as part of the diet in Africa, South-East Asia and many subtropical places around the world. The sepals — outer portion of the flower that protects the petals — are the part that is most used commercially, and can be found in jams, juices, jellies, syrups, wines and cakes. Now, if you’re of my vintage, you may have visions of giant jarred hibiscus flowers that were all…

Lemon & Chilli Chicken with Asparagus & Coconut Rice Recipe / Tilda Serves: 4 1 medium chicken, about 1.75kg Marinade 1 tbsp honey 1 tbsp lemon-flavoured oil ½ tsp smoked paprika Juice & zest 1 lemon 1 tsp chilli purée 1 clove garlic, crushed Rice 4 asparagus tips 1 tbsp coconut oil Large handful fresh spinach leaves 1 pack Tilda Coconut Basmati Rice Squeeze lemon juice Salt & pepper, to season Preheat oven to 180°C. Place chicken, breast side down, and starting at thigh end, make a cut right through chicken. Turn chicken over and press down firmly to open it up. Place in ovenproof dish. Mix together all marinade ingredients and spread over chicken. Cook in oven for about 1hr 15mins until juices run clear. Leave to rest for…

According to Citrus Australia, the production of citrus began in this country in 1787 with the First Fleet introducing plantations of lemons, limes, oranges, grapefruit and mandarins to Sydney. The climate, with dry and hot summers and rainy winters, resulted in dependably flavour-packed and richly coloured fruit. Now, more than 28,000 hectares of citrus belong to 1900 growers within five major regions. The five main regions that Citrus Australia highlights as major orange producers are the Murray Valley, Riverina, Queensland, South Australia and Western Australia. A whopping 40 per cent of Australian citrus is processed into juice. The most popular juicing variety is Valencia, which has a sweeter flavour profile. Juice that is produced locally is labelled with an “Aussie Grown” endorsement logo or labelled “Product of Australia”. Nutritional value…

Legend has it that tortellini was inspired by the gods. The story goes that tired after a day of battle, the gods Venus and Zeus had arrived in a small tavern in a town near Bologna. After eating a large meal and getting slightly drunk, the two gods decided to go upstairs to bed. The innkeeper was so entranced by them that he spied through their keyhole but all he saw was Venus’s navel. The vision enraptured him and he rushed to his kitchen to make a pasta in her navel’s shape: tortellini. A less romantic story is that in order to make a pasta stuffed with a filling, someone in Bologna in around 1570 decided to fold their pasta around their finger, thus creating tortellini. Either way, tortellini is…

Plant-based Chickpea & Butter Bean Tagine Recipe / Jacqueline Alwill Hands down some of the easiest yet wow-factor dishes are those that land in a slow cooker. The slow, low nature of the cooking process allows more of the flavour to be released and to combine with the complementary ingredients of the dish. I’m on a mission this winter to create more plant-based slow-cooked dishes and I think this tagine will win hearts and tummies over. Serves: 4 1 red onion, peeled & roughly chopped 2 tbsp extra virgin olive oil 2 cloves garlic, peeled & finely sliced 1 tsp ground ginger 1 tsp ground cumin 1 tsp ground harissa spice 400g-tin chopped tomatoes 400g Jap pumpkin, chopped 12 dried organic Turkish apricots 1 red capsicum (220g), seeded & roughly…

An apple a day is reputed to keep the doctor away but could the prescription for good health be that simple? On one level, it may be. We know that apples are a source of pectin, which is a type of fibre that can have a beneficial effect on blood fats. Apples also contain polyphenols, which have antioxidant properties, improve fat metabolism and reduce inflammation. Given the health problems that result from high levels of certain blood fats and excessive inflammation, it's no surprise that apples are a health-promoting food. In fact, research has shown that eating apples every day will reduce bad LDL cholesterol, increase good HDL cholesterol and lower levels of C-reactive protein (a marker for inflammation). On top of all that, research has shown that adding an…

Smoked Bass Strait Beef Short Ribs with Bourbon Porter BBQ Sauce Recipe / BBQ School Serves: 4 1 rack Bass Strait Beef short ribs 100g butter Splash beer Bourbon & Porter BBQ Sauce 350ml bourbon 1 bottle porter 300g barbecue sauce Beef Rib Spice Rub ¼ cup paprika 1 tbsp ground cumin 1 tbsp packed dark-brown sugar 1 tbsp kosher salt 2 tsp cayenne pepper 1 tsp garlic powder 1 tsp freshly ground black pepper Preheat smoker to 150°C with charcoal and solid smoking wood. Prepare spice rub by combining ingredients and set aside. Prepare ribs by removing membrane and rubbing generously with spice rub. Add to smoker and smoke for 5–6 hrs, checking fire, temperature and smoke as you go. While smoking, reduce bourbon in thick-bottom pan, burning off…

DUST Hot Chocolate Recipe / Organic Merchant Serves: 1 1-2 tsp Organic Merchant DUST blend of choice 20mL freshly boiled water Milk of choice (dairy, almond, soy or coconut) Place 1–2 tsp DUST (per 200mL) into pot suitable for use on stovetop. Add freshly boiled water, then stir to make paste. Fill with your choice of milk and slowly simmer on stovetop over low heat until warm. Serve and enjoy. Choc-Nut Muffi ns Recipe / Organic Merchant Makes: 12 muffins Dry ingredients 2 cups buckwheat flour 1 cup ground seed/nutmeal ¼ cup coconut sugar ¼ cup Organic Merchant DUST blend of choice 1 tsp bicarb soda ½ cup halved hazelnuts (can be replaced with frozen berries) Wet ingredients ¾ cup plant milk 2 eggs or chia egg replacement* 2 ripe…

Baked Stuffed Tomatoes Recipe / Lisa Guy Tomatoes are rich in the carotenoid lycopene, vitamin C and beta-carotene, which are all wonderful antioxidant and anti-inflammatory nutrients. Consuming tomatoes with olive oil will help increase the absorption of lycopene. Serves: 3 1 tbsp cold-pressed olive oil 3 large ripe tomatoes ½ cup uncooked brown rice or quinoa 1/3 cup cooked corn kernels 1 clove garlic, minced Pinch sea salt & pepper 3 green onions, finely chopped Small handful chopped fresh parsley ½ lemon, juice & zest Small handful coriander leaves, roughly chopped ¼ cup crumbled feta or Parmesan Fresh herbs, to garnish Preheat oven to 180°C. Drizzle olive oil into medium-sized baking dish. Cut tops off tomatoes, scoop out seeds and pulp and reserve. Cook rice or quinoa. In small saucepan…

September 28, Mudgee, AU Flavours of Mudgee Looking for a reason to visit Mudgee? Let it be the Flavours of Mudgee event happening in late September. The Mudgee region, known for its magnificent national parks and renowned wineries and vineyards, is an ideal destination for tourists, especially those interested in gourmet produce. Taste local food, wine and produce served right in the heart of the city as the region comes alive for this wonderful one-day event. Extend your stay and explore all that Mudgee has to offer, such as cycling, canoeing, gold-panning, stargazing, bushwalking and, of course, sipping fine wine at one of Mudgee’s many wineries. mudgeewine.com.au September 28–29, Sydney, AU Pyrmont Festival Looking for a fun weekend outing suitable for the whole family? Pyrmont Festival offers delicious foods and…

Banana, Caramel & Miso Crumble Recipe / Meg Thompson A delicious combination of caramel and banana with a hit of salty, umami miso — what’s not to love? Serves: 4–6 4–5 ripe bananas, peeled & roughly chopped Crumble 1 cup rolled oats ¼ cup chopped walnuts or pecans ¼ cup butter, cold from fridge & cubed Pinch salt ¼ tsp nutmeg, freshly grated if possible Caramel Sauce ¼ cup coconut milk 1 tbsp nut butter (any kind) 1 tbsp miso paste ¼ cup maple syrup Preheat oven to 180°C. Combine crumble ingredients in bowl and rub together with fingers to distribute butter through oats and nuts. Whisk together caramel sauce ingredients in small saucepan and cook over low–medium heat for few mins until slightly thickened. Place bananas into ovenproof dish…

The first carrots were not the proud orange conical beauties we mostly see today. Dating back to 10th-century Persia, around the Himalayas in what is now Afghanistan, the humble carrot began its journey. Back then, carrots grew longer and thinner, and were purple or white in colour. Along the way, a happy mutation resulted in yellow and red varieties, which became popular as they were sweeter and meant that cooking with them didn’t end in a purple hue. The story goes that in the 17th century, patriotic Dutch carrot growers crossed a red and a yellow variety in an attempt to create the perfect orange carrot as a tribute to William of Orange, who led the Dutch to independence. On a side note, I personally cannot think of any greater…

Research from the United States conducted on more than 18,000 adults found that on average people consume around 4.2 cups of plain water on a daily basis. The average daily kilojoule intake was 9020. This water intake is less than the recommended amount, but most interesting was the finding that people who increased their intake of water by as little as 1 per cent decreased their total kilojoule intake as well as their consumption of saturated fat, sugar, sodium and cholesterol. People who increased their water consumption by one to three cups per day reduced their total energy intake by between 280 and 850 kilojoules, consuming up to 235 grams less fat, up to 18g less sugar and 21g less cholesterol each day. Healthier eating might begin with something as…

Diavoletti & Giardiniera with Kale Chips Recipe / Dario di Clerico, That’s Amore Cheese Serves: 4 Giardiniera (prepare 3 days in advance) 1 capsicum, diced 2 stalks celery, diced 2 carrots, diced 1 onion, diced 1 zucchini, diced 1 cauliflower, diced 50g salt 50mL extra-virgin olive oil 1 clove garlic, cut in half 2 bay leaves 500mL white-wine vinegar 200mL water Kale Chips 1 bunch kale Extra-virgin olive oil 4 × That’s Amore Cheese Diavoletti To make giardiniera (pickled vegetables), place capsicum, celery, carrots, onion, zucchini and cauliflower in large bowl. Stir in salt and fill with enough cold water to cover. Place plastic wrap over bowl and refrigerate overnight. The next day, drain salty water and rinse vegetables. In separate bowl, place olive oil, garlic, bay leaves, vinegar and…

Vanilla, Chai & Hemp Parfait Recipe / Hemp Foods Australia Serves: 2 1 tbsp Hemp Foods hemp protein 1 cup milk of your choice Pinch ground cinnamon 3 tbsp chia seeds 1 tsp vanilla essence 2 tbsp maple syrup ½ lemon 1 cup blueberries (plus handful to serve) 2 tbsp yoghurt of choice Pinch Hemp Foods hemp seeds Handful shredded coconut In a bowl, mix Hemp Protein, milk, cinnamon, chia seeds, vanilla essence and 1 tbsp maple syrup. Stir until smooth, place bowl in fridge for 5–10 mins then stir again. Leave bowl in fridge for 1-2 hours or overnight if desired. Meanwhile, squeeze lemon into saucepan and add berries along with remaining maple syrup. Cook on low heat until soft and leave to cool. Remove chia mix from fridge…

Spicy Beef Lettuce Cups Recipe / Lisa Holmen These lettuce cups are my take on san choy bau and combine lean beef mince with fresh herbs and ginger. Just top with your favourite fresh herbs (I used mint and coriander) and extra chilli for some added spice. They are perfect for an appetiser or an iron-rich snack to get you through the day. Serves: 2 1 tbsp olive oil 2 cloves garlic, crushed 2 tsp grated ginger 500g lean beef mince 1 tbsp brown sugar 2 tbsp fish sauce Juice 1 lime 8 baby cos lettuce leaves 2 red chillies, finely sliced Fresh mint, chopped Coriander leaves, chopped Roasted unsalted peanuts, roughly chopped 1 lime, cut into wedges Heat olive oil in large pan over medium heat. Add garlic and…

Tea-Scented Mandarin Pistachio Yoghurt Snack Recipe / Gold Nugget This simple snack banishes cravings and using only half a cup of tea sets you up to enjoy the rest of the pot. Serves: 4 2 cups Gold Nugget mandarin segments Greek yoghurt ½ cup hot English Breakfast 2 tbsp honey 2 tsp ground cardamom 2 tbsp peeled pistachios Place mandarin segments in small bowl and dollop yoghurt on top. Pour tea over, drizzle with honey and sprinkle with cardamom. Leave to steep for few mins. Add pistachios and serve warm. Mandarin, Mint & Pistachio Ricotta Recipe / Gold Nugget You can actually serve up this dish in less than five minutes using fresh ricotta, but for a lazy weekend breakfast with a lovely warm ricotta smell wafting through the house,…

Guacamole Dip with Polenta Batons Recipe / Yumi Serves: 4 Polenta Batons 600mL water 1 tsp sea salt ¼ tsp white pepper 175g coarse cornmeal, plus extra to dust 30g butter High smoke-point oil, to fry Guacamole Dip 2 × 200g tubs Yumi’s Avocado with Sea Salt Dip 10–12 mixed-colour cherry tomatoes, halved 125g tin black beans, drained & rinsed ¼ red onion, very finely chopped ¼ cup goat’s cheese, crumbled Long red chilli, thinly sliced Fresh herbs Grease 20×20cm square tin and line with baking paper. To make polenta batons, combine water, salt and pepper in medium saucepan over medium heat. Bring water to boil then use wooden spoon to swirl water while pouring in cornmeal in steady stream, whisking mixture constantly. Cook polenta over low heat, stirring constantly.…

This year, the EatWell Yummies Awards received a huge number of votes. After poring over more than 18,000 votes, we couldn’t be more excited to announce the EatWell Yummies Awards winners for 2019. A huge congratulations to you all! “We are thrilled with the engagement of the EatWell readership community in the voting process and would like to congratulate all the participants and winners of the EatWell Yummies Awards,” says EatWell publisher, Janice Williams. EatWell is the magazine of choice for people who are passionate about living a healthy lifestyle, creating delicious food and connecting with fellow foodies. We commenced the Yummies Awards in 2016 to acknowledge the hardworking, committed people behind the wholefood brands we know and love. We believe it’s important to highlight the dedication, time and effort…

The adage, "The whole is greater than the sum of its parts,” may well ring true for vinegar, which in French (vin aigre) translates to “sour wine”. You’ve no doubt got a bottle or two of the sour-tasting liquid in your kitchen, where it has widespread use in an array of recipes, cuisines and dishes. Vinegar is made through the fermentation of alcoholic liquids such as wine, beer or cider. The type of fermented alcohol used influences the flavour of the vinegar: rice is used to make rice vinegar; apples are used to make apple-cider vinegar; grapes are used to make red wine, white wine and champagne vinegar; and malted barley is used to make malt vinegar. One exception to the liquor rule, however, is balsamic vinegar. Unlike its alcoholic…

SPRING Vegetables Artichoke, Asian greens — bok choy, choy sum, gai laan, wonga bok — asparagus, avocados, beans — broad and green — broccoli, cabbage, carrot, cauliflower, choko, cucumber, leek, lettuce, mushrooms — Morel — onions — salad and spring — peas — green, snow and sugar snap — potato, pumpkin, silverbeet, spinach, sweet potato, watercress and zucchini flowers. Fruit Apples — Lady Williams — banana, cherry, cumquat, grapefruit — pink and yellow — lemon, loquat, lychees, mandarins — Ellendale and Murcot — mango, melons — honeydew, rockmelon and watermelon — oranges — blood and Seville — papaya, pawpaw, pineapple — smooth leaf — starfruit, strawberries and tangelo. Seasonal tip› When choosing a cucumber, check the ends carefully for any wrinkling and softness as these are signs of ageing and…