Indholdsfortegnelse for Issue #38 2021 i Eat Well

Chicken parmigiana is a dish that graces menus in pubs around Australia, but it may surprise you to know that chicken was not originally part of the dish at all. In fact, parmigiana began life in Campania (southern Italy) and Sicily, where it was known as melanzane alla parmigiana. It was made using thin slices of eggplant laid at the bottom of a dish, drizzled in olive oil, topped with Napoletana (tomato-based) sauce, herbs and mozzarella cheese, then baked. These ingredients were all accessible to even the poorest families and eggplant parmigiana was known as one of the la cucina povera (from the kitchen of the poor) dishes. It was not until Italian migrants in the United States found themselves better off and with access to meats such as chicken…

Unfortunately, one of the first thing a lot of people do when they lack energy is reach for high-kilojoule sugary snack foods and drinks. Sure, these foods will give you a quick energy fix but their high sugar content will cause your blood sugar levels to spike rapidly and then drop, which will leave you feeling even more tired and craving sugary snacks again. Trying to remedy low energy levels with these types of foods long-term will increase your risk of weight gain and type-2 diabetes. Your diet plays a fundamental role in maintaining healthy energy levels. It's incredibly important that you fuel your body with wholesome foods that contain energy-boosting macro and micronutrients that will optimise brain function and provide sustained energy throughout the day. Incorporating the following five…

Tilda Whether you’re cooking up a curry, building a burrito or finding the perfect rice to go with your favourite seasoned chicken, Tilda has you covered. A delicious meal or accompaniment that is ready in just two minutes. W: tilda.com The Organic Milk Co Great food starts with great ingredients, and this is where The Organic Milk Co helps you produce meal occasions that keep your family and friends coming back for more. Whether it be their salted butter on steamed vegetables or spread thick on toast, The Organic Milk Co have great quality products for all occasions. W: organicmilkco.com.au Vetta SMART Protein Flour With double the protein, double the fibre and 25 per cent less carbs than regular flour, Vetta SMART Protein Flour is made from responsibly farmed Australian…

Cantonese Braised Pork Recipe / Pearl River Bridge Serves: 3–4 500g marble pork, peeled Olive oil 2 star anise 2 bay leaves Sauce 86g Pearl River Bridge Yellow Rock Sugar ½ cup Pearl River Bridge Golden Label Superior Light Soy Sauce 4 tbsp Pearl River Bridge Cooking Kwangtung Wine 1 tsp peanut butter 400mL water Bring a saucepan of water to the boil. Add the pork and boil for 15 mins then drain and set aside. Heat oil in a frying pan over medium-high heat then sauté the star anise and bay leaves until fragrant. In a small bowl, mix the sauce ingredients together then add to the pan. Once boiling, reduce the heat to low. Add the pork to the pan and simmer for 45 mins. Once braised, turn…

Stir-frying is a technique where ingredients are cooked in oil at very high temperatures. The method began in China, then spread throughout Asia and now has taken over the world. Originally stir-frying was done in a wok, although now, in the West, we tend to also do it in a frying pan and still call it stir-fry. The great appeal of stir-frying is its simplicity and versatility. The ingredients you combine are only limited by your imagination. For those times when you need a simple nutritious meal, try these delicious and nutritious stir-fry recipes: Asian salmon with tamari and ginger; beef stir-fry with peaches; satay tofu and vegetables; Mongolian tofu; Mediterranean vegetable stir-fry; crispy beef with bamboo shoots; chicken and capsicum medley; or chilli, beef and broccolini. Asian Salmon with…

The sweet golden liquid that is honey has had a long history of use as a food and medicine dating back to ancient times where Egyptians, Greeks and Romans used honey to heal wounds, ease coughs and infections and treat diseases of the gut. Honey is also valued in Ayurvedic and Traditional Chinese Medicine for its healing powers and as nourishment for vital organs in the body. As a food, honey is both versatile and tasty but, as with anything, you want to be sure that you get the best-quality honey available. Honey as a functional food “Raw honey” is honey as it exists in the beehive. It is made by extracting the honey from the honeycomb and pouring it through a mesh or cloth that sifts out impurities such…

Asparagus There isn’t much better in the world of produce than new-season spring asparagus. It’s bright, crisp and tender. The season is relatively short, though, so start looking for it early. Look for asparagus with vibrant colour and tight florets that don’t look seedy. Try to resist using a knife to cut the woody ends off; hold it in both hands and bend it towards the base — it will snap where it needs to. But don’t throw those ends away; store them in the freezer to add to homemade stock. Slice asparagus on an angle and add them raw to salads or blanch them for 1–2 minutes. As soon as they turn bright green, they’re ready. Asparagus loves garlic and butter, too, sauté them and season generously with pepper…

Cucumber is refreshing due to its high water content, but there are still plenty of valuable nutrients in the humble cucumber. They are a valuable source of conventional antioxidant nutrients including vitamin C, beta-carotene and manganese. In addition, cucumbers contain numerous flavonoid antioxidants including quercetin, apigenin, luteolin, and kaempferol. The added bonus as far as your skin is concerned is that the cucumber skin is an excellent source of the mineral silica, which contributes to the strength of connective tissues in your body. Juiced cucumber, including the skin, is often recommended to improve the appearance and health of your skin since connective tissue such as collagen is necessary to give skin its structure. This is why you may see someone with cucumber rings resting over their eyes. Whether the silica…

The myriad of Asian green varieties available are regulars in our cooking these days. Whether it be baby buk choy (at its peak during spring and autumn), choy sum or gai lan, they all offer a delightful taste and spectacular nutrition. Whatever your favourite Asian green, it is best to separate the leaves and stems before cooking as the stems take longer to cook. In general, however, Asian greens take very little to cook. A brief steam or stir-fry is all that is required, and they will combine beautifully with sesame oil, chilli, garlic, coconut milk, soy sauce or ginger. With Asian greens, keeping it simple truly is best.…

Smashed Sweet Potato Pizza Recipe / Georgia Harding This is such a quick and simple one-pan meal. It has all the flavours of pizza with a nutritious five-veggie hit. It’s perfect for a light meal or double up for a more substantial bite. Serves: 4 2 tbsp olive oil 4 medium sweet potatoes 4 tbsp tomato paste 1 tsp dried oregano 1 tsp garlic powder 1 large red capsicum, diced 2 tomatoes, diced 50g mushrooms, sliced ½ bunch basil, leaves picked & chopped 2 spring onions, sliced (plus extra, to serve) 2 rashers bacon, diced 50g cheddar, grated 30g rocket leaves, to serve Olives, to serve Preheat the oven to 200°C fan-forced. Drizzle the olive oil into an ovenproof pan or baking tray. Prick the sweet potatoes and bake for…

Bertolli Organic Fruity Bertolli Organic is a range of extra virgin olive oils made from organic olives, so no pesticides or chemicals are used in the growing, harvesting or pressing of the olives. Try Bertolli Organic Fruity on meat, pasta or as a finishing drizzle. Elevate your every meal with Bertolli. W: bertollioliveoil.com.au Chris’ Dips Chris’ Plant Based Sweet Potato & Cashew is a vegan-friendly alternative for everyone. Whether you share it with friends or save it all for yourself, it’s so delicious everyone will want to dip in! Look for the green lid or visit the Chris’ Foods website for recipe ideas. W: chrisfoods.com.au Vetta SMART Protein Pasta With twice the protein and 25 per cent less carbs than regular pasta, Vetta SMART Protein Pasta makes it easy to…

Activated Greens Smoothie Recipe / Activated Nutrients Serves: 1 1–2 tsp Activated Nutrients Top Up Women’s Multivitamin+ ½ cup kale ½ cup spinach 1 cup almond milk 1 cup sliced banana (frozen or fresh) 1 cup diced mango (frozen or fresh) Blend the Activated Nutrients Top Up Women’s Multivitamin+, greens and almond milk until combined. Add the fruit and blitz again. Fill your glass and enjoy! Tip: For a quick alternative, make an Easy-Peasy Green Smoothie! Just add 1–2 tsp of Activated Nutrients Top Up Women’s Multivitamin+ to a glass of water, stir and enjoy! Top Up Smoothie Bowl Recipe / Activated Nutrients Serves: 1–2 Smoothie bowl 1 heaped cup organic frozen mixed berries 1 small ripe banana, sliced & frozen 1–2 tsp Activated Nutrients Top Up Women’s Multivitamin+ 1…

When I say the words “fry-up”, what do you think of? Do you picture fried eggs and sausages smothered in tomato sauce? Perhaps you smell sizzling, smoky bacon that wafts through the room? Or maybe you’re in lust over the crispiness of a hot hash brown taken straight out of the oven? Now, I’d like you to take a minute to reflect on how you usually feel after a fry-up. Do you unbutton the top half of your jeans to make room for a bloated belly? Does your stomach make bizarre gurgling noises? Does your skin feel oilier than usual? Are you tired? While I’m all for the traditional fry-up, I usually find that I, and many of my clients, feel a little less enthused after partaking in an old-school…

Crunchy Breakfast Clusters Recipe / Corn Thins® Serves: 20 (½ cup per serve) 1 bag of Corn Thins® or Rice Thins ™ slices ½ cup raisins 1 cup sunflower seeds 1 cup hazelnuts or your favourite nuts, roughly chopped ½ cup extra-virgin olive oil ½ cup honey ¼ tsp salt 1 tsp ground ginger ¼ tsp ground cinnamon Preheat your oven to 160ºC. Place the Corn Thins® slices into a food processor and process until medium crumbs. Place the Corn Thins® crumb, raisins, sunflower seeds and nuts into a mixing bowl and gently mix to combine. In a separate bowl, add the oil, honey, salt, ginger and cinnamon. Whisk with a fork, then pour into the bowl with the Corn Thins® mix. Line a baking tray with baking paper and…

Yoghurt with Seeds, Cacao Nibs & Raspberries Recipe / Lee Holmes This is lovely to have in the afternoon as a pick-me-up. It can also be placed in the freezer to make a frozen treat, too. Serves: 1 1 cup yoghurt 1 tbsp cacao nibs 1 tbsp pepitas 1 tbsp pine nuts 1 tbsp sunflower seeds 1 tbsp nut butter ½ cup raspberries Handful fresh mint, to garnish Place yoghurt in a bowl and mix in the cacao nibs, pepitas, pine nuts and sunflower seeds. Swirl through the nut butter and scatter the raspberries on top. Top with a sprig of fresh mint plus extra nibs and seeds, if desired, and serve. Peanut Butter Mousse Recipe / Lee Holmes This beautiful peanut butter filled mousse will give any regular cream-filled…

October 7–10, Tweed River, NSW The Tweed Artisan Food Weekend Head to the Tweed region this spring for a weekend of culinary delights. The Tweed Artisan Food Weekend brings together farmers, producers, chefs and eateries to deliver three days full of long-table lunches, farm experiences and cooking workshops — a foodie’s dream! Master the art of pasta making or sip on a flight of Tweed-distilled rum and let the kids get their hands dirty as you embark on local farm tours. The Artisan Food Weekend is the ultimate way to get up close and personal with the makers and creators of the Tweed. destinationtweed.com.au/ the-tweed-artisan-food-weekend October 15–16, Huskisson, NSW South Coast Food & Wine Festival Pristine beaches and the best of the South Coast’s culinary scene awaits you at the…

“As an added flavour burst, peas can go into soups, pasta sauces, omelettes, stir-fries and frittatas.” The modern garden pea is thought to have originated from the field pea that was native to central Asia and the Middle East. Centuries of cultivation and selection for certain characteristics have resulted in the pea that we know and love today. Since its cultivation dates back thousands of years, the pea is widely regarded as one of the first food crops to be cultivated by humans. Peas were apparently consumed in dry form throughout much of their early history and did not become widely popular as a fresh food until changes in cultivation techniques that took place in Europe in the 16th century. Peas in your garden To grow peas, plant pea seeds…

Want to recreate our bespoke recipes in your own kitchen? Emma Dean shows you how… For more information visit eatwellmag.com.au…

Roast Chicken with Mascarpone & Herbs Recipe /@CreateCookShare for The Bare Bird Serves: 4 250g mascarpone Zest & juice 1 lemon 2 tbsp fresh thyme leaves 2 tbsp fresh tarragon, finely chopped 2 cloves garlic, finely chopped Sea salt & freshly ground pepper 1 The Bare Bird whole chicken 3 tbsp extra-virgin olive oil 4 medium white potatoes, quartered 2 bunches asparagus spears (approx. 400g) 1 bunch radishes (approx. 250g) 100mL chicken stock Preheat oven to 180ºC and line a baking tray with baking paper. In a large bowl, combine the mascarpone, lemon zest, thyme, tarragon, garlic, sea salt and pepper. Place chicken in the centre of the baking tray. Slip your hand beneath the chicken skin and pull it away. Spread ¾ of the mascarpone mixture in an even…

New Zealand-born chef Analiese Gregory is no stranger to fine dining, having worked at notable restaurants including Quay in Sydney and Michel Bras’ eponymous Michelin-starred restaurant in countryside France. But in 2017, Gregory packed her bags for an unchartered life in the Tasmanian wilderness where she hunts, forages and fishes to source the freshest local ingredients in the most sustainable of ways. Now, she is one of Australia’s most-talked-about young chefs and has recently released her new cookbook memoir How Wild Things Are and has a TV series in the works. Here, we chat to Gregory about her farm-to-table lifestyle, affinity for seaweed and what she’s currently cooking up in her kitchen “lab”. Analiese, tell us about your journey into the food world. Where did it begin and how? Oooh,…

Kibbeh is a staple of Middle Eastern cuisine that takes a little effort to make, but the taste is well worth it. The name comes from the Arabic word kubbah, meaning football and accurately describes these football-shaped croquettes. Kibbeh is made of ground beef mixed with cracked wheat, onions and mint leaves. This mix is shaped into a ball around a filling of more meat mixed with onions, pine nuts and spices. The flavoursome kibbeh are deep-fried and then served with hummus, yoghurt-cucumber salad, labneh and pita bread.…

Rojak Salad Recipe / Adam Guthrie Rojak is a fruit salad topped with peanuts and sesame seeds and is commonly enjoyed in Singapore. It is a delicious mixture of sliced fruit and vegetables served with a tangy, spiced, sweet dressing. Serves: 4 Rojak Sauce 1 tbsp sambal oelek 1 tbsp hoisin sauce 1 tbsp sweet soy sauce or tamari 1 tbsp dark miso or vegan “fish” sauce 2 tbsp coconut sugar 300g firm tofu, cubed 1 cup pineapple, peeled & cut into bite-sized pieces 1 cup mango, peeled & cut into bite-sized pieces 1 Lebanese cucumber, cut into bite-sized pieces ¼ cup peanuts, toasted & chopped 1 tbsp sesame seeds, toasted 1 lime, cut into wedges, to serve Thai basil leaves, to serve Preheat the oven to 180ºC. Combine all…