Indholdsfortegnelse for Issue#5 2016 i Eat Well

BAKED STUFFED CAPSICUMS RECIPE / ADAM GUTHRIE Capsicum makes a sweet, tasty container for endless varieties of stuffings. Try experimenting with different fillings: use cooked rice, lentils, grains and legumes as the base, then add grated or chopped vegetables and herbs and spices. The possibilities are endless! Serves: 4 1 tsp cumin seeds½ onion, finely chopped2 tomatoes, finely chopped½ carrot, grated½ zucchini, grated1 small broccoli, chopped into small florets2 cups cooked cannellini beans1 handful fresh parsley, finely choppedSalt & pepper, to taste4 capsicums, halved & seeds removed Preheat oven to 200ºC. Heat frying pan, then add cumin seeds and cook until they pop. Add onion and sauté, then add tomato, carrot, zucchini, broccoli, cannellini beans, parsley and salt and pepper. Place capsicum halves on baking tray…

Food for Health Fruit Free Clusters are a delicious mix of chia, hazelnuts, almonds, pecans, buckwheat and linseeds. They are gluten-free and have a tasty, nutty, cinnamon flavour, perfect to accompany with yoghurt for a healthy start to your day. CRUNCHY LINSEED, TEFF & CHIA BREAD RECIPE / FOOD FOR HEALTH Serves: 6–8 2½ cups Food for Health’s Protein Super Seed Booster2 cups gluten-free rolled oats½ cup psyllium husks 1 tsp sea salt1 tbsp rice-malt syrup¼ cup melted coconut oil2 cups water, extra if needed1 tbsp sesame seeds Place seeds, oats, psyllium husks, salt, rice-malt syrup, coconut oil and water in large bowl and mix well until all liquid is absorbed. Transfer to 21cm × 10cm × 7cm loaf tin and smooth down top. Sprinkle with sesame seeds. Allow to…

QUINOA & VEGETABLE SPINACH LEAF WRAP RECIPE / ADAM GUTHRIE Swap bread for leaves, then mix and match your favourite vegies and condiments to create healthy and filling sandwiches. You’ll get more vitamins and antioxidants and you’ll also feel lighter and more energised after you eat. Kale, butter lettuce, Swiss chard and collard greens all make great wraps. Makes: 8 wraps 2 carrots, gratedKnob ginger, grated1 tbsp tahini1 pinch salt3 tbsp rice vinegarHandful coriander leaves, chopped1 cup cooked red quinoa1 tbsp miso pasteJuice 2 limes or 1 lemonBunch English spinach2 beetroots, grated1 cup sprouts2 avocados, sliced Place carrot and ginger in bowl and add tahini, salt, vinegar and coriander leaves. Mix well and set aside. In another bowl, add cooked quinoa, miso and lime juice. Mix well and set aside.…

Australians have been enjoying Buderim’s Original Ginger Marmalade for more than 55 years. Not only is it a favourite as a breakfast spread, but it’s increasingly being used in cooking, where it’s incredibly popular in both savoury and sweet dishes. TURKISH GINGER & ROSE TORTE RECIPE / BUDERIM GINGER This torte can be served with whipped cream or Greek yoghurt flavoured with rosewater. Rosewater can be found in most Middle Eastern grocers. Serves: 6–8 6 eggs, separated1 cup agave sugar2 tbsp rosewater1 cup almond meal100g dark 70% cooking chocolate, finely chopped200g pitted dates, chopped125g packet Buderim Glacé Ginger, finely choppedAgave sugar, to dustFresh rose petals, to decorate125g packet Buderim Glacé Ginger, to decorate Preheat oven to 170°C. Grease and line base of 20cm springform cake pan with baking paper. Using…

No Worries Curries offers additive-free, authentic, pure spice blends from the 28 states of India and South-East Asia. No Worries Curries’ mission is to provide people with fresh spices and easy recipes, and transform the everyday cook into a chef. ANDA AKOORI (INDIAN SCRAMBLED EGGS) RECIPE / NO WORRIES CURRIES This is a Parsi favourite that can be served for a leisurely breakfast, snack or light supper. It’s simple to make and uses very few ingredients, making it a delicious variation on scrambled eggs. Serves: 4 2 tbsp ghee or oil4 cloves garlic2 tsp grated ginger½ tsp turmeric8 large eggs, lightly beaten1 tsp sea salt4 tbsp fresh coriander leaves, choppedToast or pitta bread, to serve Heat ghee or oil in heavy-based pan. Add garlic, ginger and turmeric, and sauté for…

Borderland Organics is proud to be a key supplier of organic grapes and tomatoes across both Woolworths and Coles supermarkets Australia-wide. SPINACH PIZZA WITH CHERRY TOMATOES RECIPE / BORDERLAND ORGANICS Makes: 8–10 slices per pizza 500g gluten-free instantoven bread mix400–450mL waterExtra-virgin olive oil350g Mozzarella cheese,grated or shredded2 cups sautéed English spinach,squeezed dry2 Spanish onions, thinly sliced250g punnet Borderland OrganicsCherry Tomatoes, quarteredPinch cracked black pepper& sea salt, to taste Preheat oven to 225ºC and cover 2 baking trays with parchment paper. Place bread mix in bowl. Add most of the water to bread mix. Using electric mixer, beat on low speed for 30 secs or until just combined. Scrape down side of bowl and add more water if needed. Beat for 2–3 mins or until thick. Divide…

“Prunes are the dried version of plums.” Plums belong to the Prunus genus of plants and are relatives of the peach, nectarine and almond. They are all considered “drupes”, fruits that have a hard stone pit surrounding their seeds. The most common species of plum has the botanical name Prunus domestica. Prunes are the dried version of plums. Sweet with a deep taste and a sticky, chewy texture, prunes are not only fun to eat but they are also highly nutritious. As with other dried fruits, they are available year round. Plums are one of the world’s hardiest trees, too. Once they’ve been in for a year or two they’ll survive drought, extreme heat and cold, and even gale-force winds. You can grow plums anywhere except tropical areas, as long…

We want your foodback: EatWell is all about building a sharing community of people who care about the origins, quality and enjoyment of food, so we want to hear from you. Let us know how you have found some of the recipes you have made from this issue, share the improvements you might have made or even send us one of your own favourite recipes. We will publish as many of your insights and contributions as we can. Send your foodback to Kate at kduncan@universalmagazines.com.au On the cover: Cape Grim Beef – Kate Gibbs (page 110)…

Super Greens + Reds Wholefood Multivitamin and Mineral Formulation features a nourishing blend of organic fruit, vegetables, sprouts and herbs in a high-fibre, high-protein base. Combining fermented and sprouted grains, seeds and legumes in our carefully blended Super Greens + Reds provides the building blocks necessary to support repair, provide nourishment and enliven your whole body, helping you feel clear, vibrant and energised. RAW SUPERFOOD FUDGE RECIPE / NUTRA ORGANICS Serves: 20 1 cup melted The Wholefood Pantry Coconut Oil1 cup The Wholefood Pantry Brown Rice Syrup6 tbsp The Wholefood Pantry Organic Cacao2 heaped tbsp Super Greens + Reds½ cup almond butter 2 tsp Clean Protein Vanilla1 cup raw nuts, chopped Add all ingredients (except nuts) to large bowl and mix by hand till combined. Add nuts to bowl and…

Norbu Natural Sweetener makes it really easy to cut sugar from your life! Simply replace sugar with Norbu in every single one of your favourite recipes and no one will know the difference! Norbu is your secret to health. PASSIONFRUIT & HAZELNUT CHEESECAKE SEMIFREDDO RECIPE / LA GALLETTE Makes: 12 slices 3 cups cashews, soaked overnight 2 cups + 2 tbsp coconut milk2/3 cups Norbu 2 tsp vanilla extract ½ cup crushed hazelnuts1/3 cup passionfruit pulp Line dome tin with plastic wrap. Set aside. Place cashews, coconut milk, Norbu and vanilla extract in high-speed blender, blending until very smooth, grain-free and creamy (about 5 mins). Transfer mixture to large bowl and fold in crushed hazelnuts. Lightly swirl in passionfruit pulp and pour mixture into prepared tin.…

Whip up some exciting and easy-to-prepare dishes created by Indigenous chef Clayton Donovan using delicious Outback Spirit products. Clayton’s Cauliflower Salad and Grilled Prawn recipes are perfect for summer and the Roast Pork and Prawn Wonton recipes are favourites at any time of the year. CAULIFLOWER & MACADAMIA NUT SALAD WITH LEMON MYRTLE DRESSING RECIPE / CLAYTON DONOVAN FOR OUTBACK SPIRIT Serves: 2 1 tbsp macadamia nut or olive oil, for frying200g cauliflower florets1 tsp ground bush tomato*60g capsicum, finely diced1 tsp garlic, finely sliced50g roasted macadamia nuts, gently smashed into pieces20g warrigal greens**30g carrot, sliced lengthwise60g diced, deseeded tomato2g Outback Spirit Wild Herb Salt1 tbsp Outback Spirit Lemon Myrtle Dressing1 tbsp mirinPinch Outback Spirit Wild Herb Salt, to taste1 tsp chopped chives1 tsp chopped parsleyEdible…

BROCCOLI BHAJIS RECIPE / LEE HOLMES If you like traditional bhajis, give this healthier version a try. Broccoli is loaded with essential nutrients and has many therapeutic benefits, including detoxifying properties. It also fills and satisfies the tummy for a long time. Serves: 4 300g besan (chickpea) flour2 tbsp brown rice flourPinch baking sodaHimalayan salt, to taste500mL filtered waterExtra-virgin coconut oil, for frying2 cups broccoli floretsRelish, to serveRaita, to serve Sift flours, baking soda and salt in medium bowl. Gradually add water, stirring well to avoid lumps. Mixture should have a paste-like consistency. Heat some coconut oil (about 4cm deep) in a medium, heavy-based saucepan over medium–high heat. Once oil is hot (small broccoli floret should sizzle and float), working in batches, dip broccoli florets in batter to coat well.…

BERRY & COCONUT CREAM ICY POLES RECIPE / DANIELLE MINNEBO You can use any fruit you like in this recipe, which would work beautifully with frozen mango and pineapple. Serves: 6 2 cups frozen organic berries2 tbsp coconut palm sugar½ cup coconut milk¼ cup water½ cup coconut milk½ tsp vanilla bean powder1 tbsp coconut palm sugar Add frozen berries, 2 tbsp coconut palm sugar, coconut milk and water to food processor. Blend for 1 minute until smooth and creamy. Spoon into icy pole moulds, making sure to only fill by 2/3. Leave 1/3 for cream mixture. Add coconut milk, vanilla bean powder and coconut palm sugar to small jug and mix with spoon until combined. Pour into each icy pole mould and set in freezer for 8 hours. Note: It’s…

The pristine pastures and clean air of Tasmania, King Island and Flinders Island provide the perfect environment to grow Cape Grim Beef. Since 2006, the brand has developed a reputation for providing 100 per cent grass-fed premium-grade beef sought after by butchers and chefs who have built their careers on choosing the best produce and letting it speak for itself. CHARGRILLED CAPE GRIM BAVETTE WITH PICKLED ROOT VEGETABLES RECIPE / KATE GIBBS @KATEGIBBS Ensure you start this recipe a day or more ahead. Serves: 4–6 Pickled root vegetables 1½ cups apple-cider vinegar½ cup white-wine vinegar1/3 cup caster sugar1 tsp black peppercorns½ cup water3 garlic cloves, thinly sliced700g baby root vegetables, such as carrots, radishes, beetroots1.2kg Cape Grim bavette/flap steak, cut in half or into steaks (along the grain)¼ cup extra-virgin…

Originally from Greece, Chris Tassios started Chris’ Dips to bring some of the flavours of his homeland, such as caviar and tzatziki, to the tables of Australians. Thirty years on, Chris continues to create mouth-watering dips that make entertaining easy. CHICKEN SOUVLAKI RECIPE / MELANIE @NATURALLYNUTRITIOUS Serves: 2 1 BBQ chicken6 wholemeal pita breads3 Lebanese cucumbers, sliced3 tomatoes, diced1 heaped tbsp Chris’ Traditional Tzatziki Dip2 tsp thyme leaves1 red onion, sliced Spread each pita with Tzatziki Dip, then add cucumber, tomato, thyme, onion, add some shredded BBQ chicken and enjoy! SPICY CAPSICUM PASTA SALAD RECIPE / MELANIE @NATURALLYNUTRITIOUS Serves: 4 250g dry large spiral pasta, cooked al dente & cooled1 red capsicum, diced 5 spring onions, sliced½ cup kalamata olives, halved1 punnet cherry tomatoes, halved1 tub Chris’ Dips Traditional Spicy…

“... don’t add salt to your beans until the end of cooking time. Adding it at the start can prevent them from cooking completely and leave their skins tough.” Beans, lentils and peas all fall under the category of legumes, along with peanuts, alfalfa and clover. In Ayurvedic medicine, legumes are known to provide good-quality nourishment and to balance the three doshas: vata, pitta and kapha. It’s no accident that these traditional cultures are adept in preparing, cooking and eating legumes in the way they were intended. There is a deep understanding and respect that we perhaps don’t share, given our reliance on tinned legumes. Although it does save time, tinned beans are more difficult to digest and are not as rich in the nutrients legumes are so famous for.…

SWEET POTATO SOUP WITH SUMAC CRUMBLE RECIPE / DANIELLE MINNEBO Baharat spice mix is a blend of paprika, cumin, pepper, coriander, cinnamon, nutmeg, cardamom and cloves. If you can’t get hold of it, use the following instead: 1 tsp cumin, 1 tsp coriander and 1 tsp cinnamon. Serves: 6 2 tbsp olive oil2 red onions, diced1 red capsicum, diced2 cloves garlic, crushed1 tsp cumin seeds Pinch sea salt 1 large sweet potato, peeled & cubed1L vegetable stock3 tsp baharat spice mix Sumac Crumble 1 tbsp olive oil¼ cup sesame seeds¼ cup sunflower seeds2 tsp sumac2 tsp smoked paprika1 tsp cumin seeds½ tsp sea salt Heat olive oil in large saucepan over medium heat, add onion, capsicum, garlic, cumin seeds and sea salt. Cook for 5 mins until onion is soft…

Well Naturally No Sugar Added Dark Chocolate Melts are the perfect ingredient for creating amazing treats and desserts. Made with 70 per cent cocoa and sweetened with stevia, these chocolate melts are packed with antioxidants and have zero calories, making them a delicious and healthier choice. FLOURLESS CHOCOLATE, PRUNE & WALNUT CAKE RECIPE / HAYLEY CAVICCHIOLO @NOURISHEDHABITS Dense and delicious, this indulgent cake dishes up the goodness of prunes, walnuts and dark chocolate. The sea salt enhances the flavour of the chocolate. Celebrate the wellness life with a decadent slice. Serves: 8–10 220mL natural prune juice1 cup pitted prunes, finely chopped1 heaped cup Well Naturally Melts90g organic butter or macadamia/coconut oil, melted250g walnut meal1 tbsp psyllium husk1 tsp gluten-free baking powder½ cup Natvia5 eggs, separatedPinch sea salt Chocolate Icing 1…

Morlife Chia Seeds are a complete superfood, containing one of the richest plant sources of omega-3, dietary fibre, antioxidants and protein. These seeds may be tiny, but don’t underestimate their nutritional value! They hold a potent punch of vitamins, minerals, antioxidants, amino acids and fatty acids. SUPERFOOD SALAD RECIPE / MORLIFE Serves: 4 Dressing Juice ½ lime3 tbsp Morlife Flaxseed OilPinch cracked black pepper1 tsp apple-cider vinegar1 garlic clove, crushed 500g spinach leavesSmall bunch flat-leaf parsley, roughly chopped1 cup cherry tomatoes1 small red onion, thinly sliced3 kiwifruits, quartered250g fresh blueberries2 tbsp Morlife Goji Berries2 tbsp Morlife Pomegranate Arils2 tbsp pumpkin seeds2 tbsp sunflower kernels To make dressing, combine ingredients in small bowl and whisk vigorously. Place spinach in large serving bowl and toss with dressing. Add rest of salad ingredients…

Designed by India’s popular celebrity chef, Harpal Singh Sokhi, Sabrini is an offering of delicious and traditional Indian Food. Discover the amazing tastes of India through the wonderful culinary hits chef Harpal has created exclusively for Sabrini. CHOLEY SAMOSA RECIPE / SABRINI Serves: 4 Choley 2 tbsp ghee or oil2 onions, chopped2 tsp ginger paste2 tsp garlic paste3 tbsp choley masala¾ cup tomato puree1 tsp ground turmeric1 tsp red chilli powderSalt, to taste1½ cup chickpeas, soaked & boiled in 3 cups of water (reserve water)2 tbsp chopped coriander 8 samosas1 cup yoghurt, whisked½ cup sweet tamarind chutney½ cup green chutney2 tbsp chopped coriander½ cup sev1 tsp chat masala To make choley, heat ghee or oil in pan, add onion and sauté till golden brown. Add ginger paste and garlic paste…

Mad Millie offers complete kits so you can spend your spare time making cheese! Be inspired and get handcrafting your own gourmet cheeses and so much more. Enjoy it with friends, all the while looking very impressive with your newfound hobby. COW’S MILK FETA RECIPE / MAD MILLIE Feta is a delicious cheese that can be made with either goat’s or cow’s milk. It’s lovely crumbled over salad or can even be eaten on a cheese platter with crackers. Herbs can be added to create more flavour and variety. This recipe makes two large feta cheeses with cow’s milk. Recipe can be doubled or halved to your liking. Makes: 800g 4L full-fat (preferably unhomogenised) cow’s milk 1 sachet (1 dash tsp) Mad Millie Mesophilic Starter Culture 1 Mad Millie tablet…

Autumn Vegetables Asian greens (bok choy, choy sum, gai laan, wonga bok), avocado, beans (butter, green and snake), beetroot, broccoli, Brussels sprouts, cabbage, capsicum, carrot, celery, chilli, cucumber, daikon, eggplant, leek, lettuce, field mushrooms, okra, olives, onions (brown, red and spring), parsnip, peas, potato, pumpkin, shallot, silverbeet, spinach, squash, swede, sweetcorn, sweet potato, taro, tomato, turnip, zucchini. Fruit Apples (Fuji, Gala, Golden Delicious, Granny Smith and Red Delicious), banana, breadfruit, cumquat, custard apple, fig, grapes (Muscat, Purple Cornichon, Sultana and Waltham Cross), guava, kiwifruit, lemon, lime, mandarins (Imperial), melons (honeydew and rockmelon), nashi, orange (Valencia), papaya, passionfruit, pears (Beurre Bosc, Howell, Josephine, Packham, Red Sensation and Williams), persimmon, plum, pomegranate, quince, rambutan, raspberry, rhubarb, rockmelon, tamarillo. Seasonal tip: This is prime apple harvesting season. If you have…

Whole Live Nutrients is the effective way to support your daily nutrient intake, naturally. Our bodies simply don’t like the common synthetic supplements, which are made in a laboratory, as much as the real thing. That’s why Whole Live Nutrients is different, providing concentrated nutrition from real vegetables, fruits, superfoods, probiotics, herbs and more. It’s 100 per cent natural, 100 per cent of the time. Put your health first and experience the benefits of the Whole Live Nutrients natural supplement solution. The result is nourishment that is effective, delicious and easy to include in your daily routine ... because your body deserves the best! ALMOND BERRY BLISS RECIPE / WHOLE LIVE NUTRIENTS Serves: 1 250mL almond milk ½ frozen banana 2/3 cup frozen mixed berries 1 serve Whole Prebiotic-Probiotic or…

Lotus Organic Baobab is gluten-free and a good source of vitamin C, iron and dietary fibre. Derived from the baobab tree in Africa, this superfood powder can be mixed with water or juice or added to a smoothie, baking or cooking recipe. BAOBAB COCONUT FRAPPÉ RECIPE / LOTUS Serves: 1 1 tsp Lotus Organic Baobab Powder1 tsp Lotus Organic Cacao Powder1 cup coconut cream2 frozen bananas, peeled & sliced1 tsp vanilla powder1 cup ice Combine all ingredients in blender. Pour frappé mixture into tall glass, sprinkle with baobab powder and serve. Tip: Peel and slice bananas before freezing. VANILLA & MANGO SMOOTHIE RECIPE / LOTUS Serves: 2 1 tsp Lotus Organic Baobab Powder1 tsp Lotus Organic Matcha Powder1 tsp Lotus Organic Brown Rice Syrup1 cup frozen mango pieces2 tbsp coconut…

Real Good Food Dried Blueberries are high in antioxidants and a great healthy snack. They come in a neat resealable BPAfree container so they are a great solution for people on the go. Organic, gluten-free and non-GMO, they can be eaten on their own or added to muesli or yoghurt and are a great lunchbox snack. FRUIT & NUT MUESLI BARS RECIPE / REAL GOOD FOOD Serves: 10 1 cup medjool dates, pitted & chopped¼ cup organic raw honey¼ cup organic peanut butter1 cup Real Good Food Almond & Cranberry Street Mix, chopped1½ cups puffed brown rice 100g tub Real Good Food Dried Blueberries Line a 20cm × 20cm square tin with clingwrap and set aside. Blend dates in food processor to small pieces. Warm honey…