Indholdsfortegnelse for Issue#9 2016 i Eat Well

Blueberries Blueberries ( Vaccinium spp. ) were originally a wild crop, growing in cold swamps in northern America and Europe. These days, there are blueberry varieties that can grow up into the tropics. They were introduced to Australia in the 1960s and grow on bushes in clusters and, unlike other berries, do not continue to ripen after picking. The pigments that colour the fruit are also the ones that provide powerful antioxidant effects throughout your body. In particular, though, blueberry and its cousins have been shown to be good for your eyes and your brain. Fish Fish is a great source of protein and good omega-3 fats. When selecting, always choose fish that doesn’t smell and looks shiny but firm and is springy when prodded. Never buy fish…

VIETNAMESE CHICKEN, APPLE & HERB RICE SALAD RECIPE / SUNRICE Serves: 4–5 shared 1 cup uncooked SunRice Mountain Blend or Low GI Brown Rice 2 chicken breast fillets 1 cup Vietnamese mint leaves 1 cup Thai basil leaves ½ cup roughly chopped coriander leaves 1 small red onion, peeled, halved & sliced thinly 2 Pink Lady apples, skin on, cored & cut into matchsticks ¼ cup roughly chopped toasted cashews Dressing 1 tbsp white vinegar 2 tbsp sugar ¼ cup water 3 tbsp fish sauce 1 clove garlic, peeled & chopped finely 1 long red chili, finely chopped 2 tbsp lime or lemon juice Cook rice using packet instructions. In medium saucepan, cover chicken with water and bring to boil. Reduce heat to simmer and poach until chicken is cooked…

FRIED OKRA WITH BACON RECIPE / PEARL RIVER BRIDGE Serves: 2 150g bacon, cut into small pieces 300g okra, sliced 1 red chilli, sliced 30mL Pearl River Bridge Superior Light Soy Sauce Heat oil and fry bacon, then add okra and chilli. Stir well. Season with Pearl River Bridge Superior Light Soy Sauce and serve. SAUTÉED PRAWNS WITH PEPPER RECIPE / PEARL RIVER BRIDGE Serves: 2 Marinade 1 tbsp Pearl River Bridge Superior Light Soy Sauce 1 tbsp Pearl River Bridge Premium Oyster Flavoured Sauce 1 tsp potato starch Pinch pepper 700g prawns, shelled 3 cloves garlic, sliced 250g red bell pepper, cut into pieces Splash oil Sauce 3 tbsp stock or water ½ tsp salt 1 tsp sugar Mix marinade ingredients with prawns and set aside for 10 mins.…

BLUEBERRY & LIME CHEESECAKE RECIPE / FOOD FOR HEALTH Makes: 1 cake, 12 slices Base 150g Food for Health Gourmet Protein Muesli 150g dried figs 20g cacao butter Lime Layer 2 cups soaked cashews Juice & zest, 3 limes Handful spinach 30g maple syrup 50g coconut milk 50g cacao butter, melted Blueberry Layer 2 cups soaked cashews 100g blueberries 20g maple syrup 50g coconut milk 70g cacao butter, melted To make base, place all ingredients in food processor and blend until combined. Cover base of slice tin with baking paper. Press base mixture evenly on bottom of tin. Refrigerate while you prepare lime layer. For lime layer, place all ingredients in food processor and blend for approx. 10 mins, until smooth. Pour over base. Refrigerate at least 30 mins. Finally,…

WHOLE GRAINS, LONG LIFE This study involved a meta-analysis by Harvard researchers of 12 studies conducted between 1970 and 2010 in countries including the United States, United Kingdom and Scandinavian countries. In all, the studies included health information gathered from 786,076 people. The analysis revealed that people who ate 70g (about four servings) of wholegrains a day compared to those who ate little or no wholegrains had a 22 per cent lower risk of dying during the study overall. Specifically, this broke down to a 23 per cent lower risk of cardiovascular mortality and a 20 per cent lower risk of cancer mortality. According to the researchers, these effects of wholegrains could be due to a number of bioactive compounds in wholegrains, as well as fibre, that act to lower…

DILL & LEMON-BAKED SALMON RECIPE / LIDDELLS Serves: 4 4 × 200g skinless salmon fillets 1 cup Liddells Lactose Free Lite Cream 2 tbsp wholegrain mustard 1 tbsp chopped fresh dill 1 tsp lemon zest Salt & cracked black pepper, to taste Rocket salad, to serve Preheat oven to 180°C. Arrange salmon fillets in baking paper-lined baking dish. Bake for 15–20 mins or until cooked through. In saucepan over gentle heat, combine cream, mustard, dill, lemon zest and season to taste. Stir through until just combined and warmed. Remove salmon from oven, pour cream sauce over salmon and serve with rocket salad. Note: This will also work well with firm white fish fillets, like flake. Substitute chives or parsley for dill, if preferred. HERB & NUT CHEESE CRUSTED CAULIFLOWER RECIPE…

FRESSKO Say goodbye to throw-away takeaway cups and check out the ‘Made by Fressko’ range of BPA-free, stylish and versatile flasks. Perfect for brewing teas or creating fruit waters, coffees or smoothies on the go. Available in double-walled glass, bamboo and a new colour-coated silver-lined glass option. Brew as you go, in style, with Fressko. W: madebyfressko.com THE ENGLISH TEA SHOP The English Tea Shop uses the finest ingredients to give you the perfect cup of tea, every time. Revitalise your mind and body with their certified organic Wellness range, available in 10 tantalising tisanes for every aspect of your health. W: bioliving.com.au NO UDDER COCONUT YOGHURT No Udder Coconut Yoghurt is a deliciously thick and creamy, fully cultured vegan yoghurt. A versatile and inspiring addition…

There is something fundamentally awry with our society. When you read our Meet the Maker article in this issue you will hear one of the avocado growers refer to the fact that in this country we throw away around 30 per cent of our horticulture produce, including avocadoes, because the buyers working for the distributors feel they don’t look right; that the colour and size are wrong. It’s nothing to do with taste or nutrition, just appearance. The buyers, of course, are not the problem here; they are responding to what they perceive as market demands and that means you and me. We are the market. It’s not just an Australian phenomenon, either. This roughly 30 per cent of food being rejected because of its appearance holds true around developed…

WILD WHEY VANILLA PROTEIN CHEESECAKE RECIPE / PRO-MATRIX Serves: 1 ¼ cup Pro-Matrix Wild Whey ™ Protein Powder ¼ cup cream cheese 2 tsp full-cream milk or almond milk Few drops stevia 2 gluten-free butter cookies Fresh cherries In blender, mix first four ingredients until smooth. Crush butter cookies and place at bottom of jar or cup. Pour mix into jar or cup, then add fresh cherries on top. Refrigerate for 10 mins, then serve. WICKED WHEY PEANUT BUTTER PROTEIN CUPS RECIPE / PRO-MATRIX Makes: 5 ½ bar 85% dark chocolate ¼ cup Pro-Matrix Wicked Whey® Protein Powder 4 tbsp crunchy or smooth peanut butter 2–5 tbsp water Melt chocolate in glass pot on top of bowl of boiling water. Mix remaining ingredients in a bowl. If too crumbly add…

CHOCOLATE BUNDT CAKE RECIPE / WHOLESOME PATISSERIE Makes: 1 large cake, serves 4–6 Cake 2-3 tbsp oil or butter, for greasing pan 1½ cups Organic Times Cocoa Powder 2 cups milk 4 tbsp instant coffee granules 4 eggs, lightly beaten 1½ cups Organic Times Rapadura Sugar 120g Organic Times Salted Butter, melted 4 tsp vanilla bean extract 1 cup gluten-free all-purpose flour (store-bought or recipe on page 77) 1 cup Organic Times Almond Meal 2 tsp Organic Times Baking Powder 2 tsp baking soda ¾ tsp guar gum or xanthan gum ¼ tsp salt Ganache ½ cup pure cream ¾ cup Organic Times Dark Chocolate Drops Fresh cherries, to serve Organic Times Icing Sugar, to serve Preheat oven to 180ºC and prepare bundt cake pan by melting small amount of…

THREE DIP CHRISTMAS PREMIUM PLATTER RECIPE / CHRIS’ DIPS Serves: 6–8 Chris’ Heritage Goats Cheese & Black Truffle Dip Chris’ Heritage Vintage Cheddar & Caramelised Onion Dip Chris’ Heritage Blue Cheese, Fig & Pistachio Dip 1 bunch red grapes 2 blood oranges 1 pomegranate 2 packets artisan crackers Green Sicilian olives 1 packet salami 1 packet prosciutto Sparkling mineral water Rosemary sprigs Place Chris’ Heritage Goats Cheese & Truffle Dip, Chris’ Heritage Vintage Cheddar & Caramelised Onion Dip and Chris’ Heritage Blue Cheese, Fig & Pistachio Dip in centre of serving board or platter. Arrange other ingredients around dip and serve immediately. Enjoy with sparkling water and rosemary or beverage of choice. SMOKED GOUDA, DATE & PECAN PLATTER RECIPE / CHRIS’ DIPS Serves: 2–3 Chris’ Heritage Smoked Gouda & Almond…

MUESLI RECIPE / GAWLER Serves: 4 2 cups rolled oats 1 cup rolled rye or spelt 1 cup rolled barley 1 cup sultanas 1 cup raw almonds Soy, almond or oat milk, to serve Place all dry ingredients except almonds in dry mixing bowl and toss together, separating sultanas as they are inclined to stick together. Store muesli mix in airtight container. To prepare muesli for one person, place 1 cup muesli in breakfast bowl. Roughly chop almonds and add to muesli mix. Pour enough milk or water over muesli to just cover and allow to soak for half an hour before serving. Fresh fruit, such as grated apple or blueberries, can also be added. QUINOA TABOULI WITH SALSA RECIPE / GAWLER Serves: 4 1 cup uncooked quinoa 2 tomatoes,…

BULGUR BREAKFAST BOWL RECIPE / GOOD CHEF BAD CHEF Serves: 2 1½ cup cooked Duru Bulgur ½ punnet blueberries ½ punnet strawberries 2 tbsp inca berries 1 tbsp slivered almonds ½ pomegranate 1 apple, chopped 2–4 tbsp natural yoghurt Combine all ingredients in bowl and top with yoghurt. BULGUR CORN CAKES WRAPPED IN HUSKS RECIPE / GOOD CHEF BAD CHEF Serves: 8 8 corn cobs with husks 50g olive oil 1 cup cooked Coarse Duru Bulgur ¼ cup chopped coriander 2 eggs 100g curado cheese, coarsely grated Cut bases off corn cobs. Remove husks, taking care not to rip them. Reserve large inner husks for wrapping corn cakes. Remove and discard silk. Grill corn and slice kernels off cob. In bowl, combine corn with olive oil, cooked bulgur, coriander and…

ROASTED TEMPEH & VEGIE SALAD RECIPE / NUTRISOY Serves: 6 ½ pumpkin, roughly chopped 2 beetroots, roughly chopped 1 onion, roughly chopped 3 cloves garlic, chopped Olive oil, enough to coat vegies Salt & freshly ground pepper 1 tsp dried oregano 1½ tbsp honey 1 tsp ground cumin ½ tsp white pepper ½ tsp salt 1 tbsp rice flour 300g packet Nutrisoy Tasty Tempeh, cut into chunks Dressing 2 tbsp freshly squeezed lemon juice 4 tbsp extra-virgin olive oil ½ tsp Dijon mustard Salt & freshly ground pepper 3–4 kale leaves, torn into small pieces Handful rocket leaves or baby spinach ½ cup cooked quinoa Preheat oven to 200ºC. Place vegies in baking tray, toss with olive oil and season with salt, pepper and oregano. Lightly drizzle with honey. Combine…

ACAI CHOCOLATE MOUSSE RECIPE / MORLIFE Serves: 1 175g medjool dates 1 tbsp Morlife Lucuma Powder 100g vegan chocolate, roughly chopped 2 cups coconut yoghurt ¼ cup Morlife Certified Organic Acai Powder 3 tbsp agave syrup ⅓ cup aquafaba (water enclosed in chickpea tins) 3 tsp coconut sugar ⅓ cup fresh raspberries, to serve ¼ cup sliced pistachios, to serve 2 tbsp coconut flakes, to serve Place dates and Morlife Lucuma Powder in saucepan and cover with water. Bring to boil then simmer until dates are soft. Melt chocolate in heat-proof bowl over pan of boiling water. Set aside to cool slightly. Process dates and remaining boiling liquid in food processor until smooth. Allow to cool then add chocolate and process until combined. Mix yoghurt, Morlife Certified Organic Acai Powder…

NOVEMBER, MELBOURNE, VIC GOOD FOOD MONTH You’re probably familiar with Good Food Month in Sydney, but have you explored Good Food Month in Melbourne? If not, we highly recommend getting yourself down there for this month-long celebration of food ... oh, the glorious food. Shining a light on Melbourne’s finest cafes, restaurants, bars and breweries, Good Food Month offers events the whole family can enjoy. From world dinners, pop-up parties and breakfast clubs to classes, talks, tours and workshops, the only things you’ll need will be a notebook and an empty stomach. Across the month of November, you’ll appreciate Melbourne like never before. melbourne.goodfoodmonth.com NOVEMBER 17–20, AUCKLAND, NZ TASTE OF AUCKLAND Jump on a plane, ferry or bike, or catch a ride to Taste of Auckland this November — you…

ASIAN COLESLAW RECIPE / MAGIMIX Serves: 4–6 Dressing ½ bunch coriander ½ bunch Thai basil 1 garlic clove, chopped 1 large knob ginger, chopped 2 shallots, chopped 2 spring onions, chopped 2 tbsp coconut sugar 2 tbsp roasted peanuts Juice 1 lime Salt 1 tbsp mirin 3 tbsp extra-virgin olive oil 2 tbsp tamari 1 tsp fish sauce ¼ Chinese cabbage, thinly sliced 1 carrot, grated 1 bunch coriander, chopped 1 bunch spring onions, chopped 1 tsp chopped pickled ginger Garnish ½ cup Kewpie mayonnaise 1 tbsp chopped toasted peanuts 1 tbsp toasted sesame seeds 1 tbsp fried shallots Lime wedges Lock in clear food processor bowls of Magimix Cook Expert. To mini bowl, attach mini blade. Add coriander, Thai basil, garlic, ginger, shallots, spring onions, coconut sugar, roasted peanuts,…

CARIBBEAN SUMMER SALAD RECIPE / LEE HOLMES This magical mixed-leaf seeded salad is seriously simple but has huge flavour and is perfect for a tropical climate. The orange zest dressing leaves a beautiful tang behind and it can be stuffed into pittas or used as a standalone dish. Serves: 2 ⅓ cup sunflower seeds ⅓ cup pepitas ⅓ cup sesame seeds 2 cups mixed salad leaves 1 avocado, cubed 2 tomatoes, julienned 1 cup snow peas, sliced diagonally Black pepper Orange Cashew Mayo ¼ cup cashew nuts 2 tsp apple-cider vinegar Pinch sea salt ¼ shallot, finely diced 1 tbsp rice-malt syrup 4 tbsp water 1 tsp orange zest plus squeeze juice Dry-toast seeds in frying pan over medium heat for a few mins or until brown. Remove and set…

CHERRY & RAISIN BREAD* RECIPE / VITAMIX Makes: 1 loaf 2 cups plain flour 1 tsp baking powder ½ tsp salt ¼ tsp bicarb soda 2 tsp lemon zest 2 large eggs 1 cup milk 1 cup caster sugar 1/3 cup cooking oil 1 tsp vanilla extract ½ cup dried cherries, coarsely snipped ½ cup raisins Lemon Glaze ½ cup icing sugar 1 tsp lemon zest 2 tsp lemon juice Preheat oven to 180°C. Spray 23cm × 13cm loaf tin with cooking spray. Set aside. In large mixing bowl, combine flour, baking powder, salt, bicarb soda and zest by hand. Place eggs, milk, sugar, oil and vanilla in Vitamix container and secure lid. Select Variable 1. Turn on machine and slowly increase speed to Variable 10. Cream mixture for 20…

VEGAN COCONUT FROYO BARK RECIPE / NULAC FOODS Vegan Coconut FroYo Bark is the perfect snack that will satisfy any sweet-tooth. This treat has just the right amount of crunchy, cool and sweet. Using our No Udder Coconut Yoghurt you can customise your bark with other fruits and nuts to get your favourite combo. Serves: 6 1 tub No Udder Coconut Yoghurt 1 tsp vanilla extract Pinch salt 1 cup fresh strawberries, diced 1/3 cup pistachios, roughly chopped Line rimmed baking sheet with baking paper. Mix No Udder Coconut Yoghurt, vanilla and salt in bowl until smooth. Pour into centre of prepared sheet and spread to approx. ¼-inch thickness. Top with strawberries and pistachios. Freeze until completely firm, about 4 hours. Break into pieces and enjoy. COCONUT YOGHURT AMBROSIA FRUIT…

DUKKAH-SPICED POACHED EGGS ON AVOCADO TOAST RECIPE / THE CHIA CO Serves: 1 Dukkah Spice ¼ cup coriander seeds ½ cup The Chia Co Salad booster ½ tsp ground cumin ½ tsp salt ½ tsp chilli flakes ½ tsp baharat (white & black pepper, cinnamon, cloves & nutmeg) 2 eggs ½ avocado 2 slices toast, gluten-free if needed In large frying pan over medium–high heat, add coriander seeds. When seeds have started to colour, add The Chia Co Salad Booster and continue to toast until golden brown. Once toasted, roughly grind seeds in mortar and pestle. Add cumin, salt, chilli flakes and baharat and mix well. Use dukkah as seasoning in cooking or serve as accompaniment to bread and olive oil. Poach eggs and place ½ avocado on toast. Top…

LEDA GOJO’S VEGAN ICE-CREAM CAKE RECIPE / LEDA NUTRITION Serves: 10 Ganache 270mL tin coconut milk 170g dark chocolate (ensure dairy-free) 2 × 475mL tubs coconut ice-cream 12 Leda Gojo’s Cookies (1 box) 2 × 270mL tins coconut cream, chilled Line loaf pan with baking paper. To make ganache, warm coconut milk over double boiler or bowl placed above saucepan of boiling water. Ensure bowl does not touch water. When coconut milk is close to the boil, add dark chocolate and stir continuously until chocolate melts and combines with milk. Remove coconut ice-cream from tub and, while firm, roughly cut slices then dice to about 1.5cm cubes. Place layer of Gojo’s into bottom of pan. Top with layer of coconut ice-cream cubes. Push down lightly on cubes to mould into…

FALAFEL FATTOUSH SALAD RECIPE / ORGRAN Serves: 4 Falafel 1 packet Orgran Falafel Mix ¼ tsp mild chilli powder ⅓ cup rice-bran oil Salad 250g cherry tomatoes, halved 1 cucumber, deseeded & thickly sliced 1 green capsicum, chopped 1 small red onion, cut into 2 small wedges 4 radishes, trimmed & thinly sliced 1 cup loosely packed parsley leaves 1 cup fresh mint leaves Dressing 125g hummus 2 tbsp lemon juice 1 tbsp extra-virgin olive oil Salt & pepper Pour Orgran Falafel mix into bowl and add 170mL water. Mix well and let stand for 15 mins. Meanwhile, add rice-bran oil to saucepan and place on medium heat. Form mixture into 16 small patties. Fry until golden brown in colour. Arrange salad ingredients along with falafels on platter. Season with…

CHICKEN SCHNITZEL WITH COLESLAW RECIPE / CORN THINS® Serves: 2–4 1 chicken breast fillet ½ cup plain flour 1 egg, lightly whisked ½ cup breadcrumbs ½ cup rice-bran oil, to shallow fry Salt & pepper Coleslaw (makes 1 cup) ¼ red cabbage, shredded ¼ white cabbage, shredded 1 carrot, grated 1 tbsp mayonnaise 1 tsp lemon juice ½ tsp sugar To make chicken schnitzels, cut chicken breast in half horizontally. Pound each half with mallet or rolling pin until even thickness of about 5mm. Dust each schnitzel in flour, then dip in egg and coat with breadcrumbs. Heat oil in large frypan over medium–high heat. Cook schnitzels 2–3 mins each side until golden and cooked through. Drain on paper towel, season with salt and pepper, then slice thinly into strips.…

“[Matcha] differs from regular green tea as, instead of steeping the leaves and then drinking the infusion, with matcha you are consuming the actual leaves; the whole food.” I’m a little late to the party with matcha. I must admit, I initially wrote it off as another “superfood” that I would maybe add to smoothies for a while and then forget about. But, backed up by some fantastic research, matcha is in fact the new black. Or the new green? Bad puns aside, it’s good. MEET MATCHA So what is it? Matcha is a traditional Japanese green tea. The leaves are left unfermented, then briefly steamed and ground into a vibrant green powder. It is ceremoniously prepared and presented in traditional Japanese tea ceremonies. It differs from regular green tea…