Indholdsfortegnelse for Issue#6 2016 i Eat Well

LEMONGRASS & CHILLI GARLIC PRAWNS RECIPE / LISA GUY Prawns not only add protein to this dish, they provide beneficial omega-3 fats, which are vital for brain function and memory and for a strong immune system. Prawns are a great source of iodine and zinc. These two minerals are important for healthy thyroid function. Lemongrass contains an active compound called lemonol, which gives this herb its anti-microbial, anti-bacterial, and anti-inflammatory action, along with a distinct lemon aroma. Lemongrass also contains vitamin C, which is vital for strengthening immune defences and protecting the body from infections. Bean sprouts are highly nutritious and packed with living enzymes that help improve digestion. Serves: 4 300g raw prawns 1 tbsp fish sauce 1 tbsp raw honey 1 clove garlic, minced1 small red chilli, deseeded…

Sunwarrior is one of the fastest-growing health-conscious, superfood companies. We’re committed to making the best plant-based proteins and natural supplements. Our mission to Illuminate Body, Mind, and Planet drives all we do. It’s simply who we are. CHERRY GARCIA RECIPE / SUNWARRIOR Serves: 2 237mL coconut or almond milk1 scoop Sunwarrior Classic Chocolate Protein1 cup frozen cherries1 tbsp cacao powder1 tsp chia seedsHandful ice Blend until smooth. TROPICAL PARADISE RECIPE / SUNWARRIOR Serves: 2 296mL coconut milk1 scoop Sunwarrior ClassicVanilla Protein1 tsp Sunwarrior NaturalSupergreens½ cup frozen strawberries½ cup frozen pineapple½ cup frozen mango½ cup frozen banana1 tbsp coconut oil Blend until smooth. CHOCOLATE MONKEY RECIPE / SUNWARRIOR Serves: 2 237mL chocolate coconut oralmond milk1 scoop Sunwarrior Classic Chocolate Protein1 frozen banana1 tbsp cacao powder1 tbsp coconut oil1 tbsp hemp seeds1/3…

APRICOT & MACADAMIA GRANOLA RECIPE / LEE HOLMES Making a big batch of nutritious granola is one of the best ways to ensure you have a healthy breakfast treat on hand every day. No matter how much of a rush you’re in, you’ll always have the opportunity and the time to start the day off right with a banging breakfast that lends you loads of energy to tackle your to-do list! To serve, place in your favourite breakfast bowl and pour in almond milk for a delightful start to the day that will leave your tummy singing. The granola also tastes very charming on its own. Serves: 4 125g roughly chopped apricots (sugar-free)150g macadamia nuts, halved200g quinoa flakes200g brown rice flakes100g almond flakes50g buckwheat groats100g pepitas 50g sesame seeds100g sunflower…

Gone are the days of hard-to-open packages and spilt snacks! Buderim Ginger has just introduced new packaging for its popular snacking and cooking product: Naked Ginger. These smooth and velvety ginger pieces are now available in an easy-to-open and resealable stand-up 200g pouch. GINGER MARMALADE PUDDING RECIPE / BUDERIM GINGER Serves: 6–8 1 cup Buderim Ginger Marmalade90g butter, softened1 cup coconut sugar3 eggs1 tsp vanilla bean paste or essence2 cups self-raising flour200mL milkVanilla yoghurt or custard, to serve Grease 2L (8-cup) pudding basin and lid. Line base of pudding basin with baking paper. Spoon ½ cup of Buderim Ginger Marmalade into base of pudding basin. Using electric beaters, beat butter and sugar until thick and pale. Add eggs one at a time, beating well after each addition. Beat in vanilla…

COCONUT BARK WITH ROSEWATER, PISTACHIOS & RASPBERRIES RECIPE / LEE HOLMES Having a kitchen full of aesthetically beautiful, colourful snacks is something that can transform the little moments of your day into times of self-honour and indulgence. This sweet and nourishing bark will hit all the points of pleasurable eating, right through from the ingredient selection to the moment of savouring. There really is something special about this sweet treat. It’s almost too beautiful to eat with its vivid colourful hues of red raspberries and glowing green pistachios and a sprinkling of rosewater from the flower of love. Serves: 4 Rosewater (prepare day before) 750mL filtered water 3 large unsprayed roses, petals only, white bases removed ½ tsp lime juice 55g coconut butter 400mL tin additive-free coconut cream 2 tbsp…

This year EatWell is running the first EatWell Awards, a people’s choice award designed to celebrate food products that make healthy, sustainable, flavoursome eating possible. Just go to wellbeing.com.au/eatwellpeopleschoiceawards and find the category with your favourite product. Winning products and services will be featured in an issue of EatWell later in the year. Let’s make this a celebration of passionate people doing good things. On the cover: Lee Holmes’ Gado Gado. Page 35 (Appears in Eat Yourself Beautiful, Murdoch Books)…

Madura tea is more than just a cuppa! Tea is as much a cooking ingredient as a delicious drink on its own. Using tea direct from our eco-sensitive Australian tea estate, you can discover the versatility of Madura with these delicious recipes. CHAI THESE PANCAKES RECIPE / MADURA TEA Serves: 4 2 eggs1½ cups buttermilk½ cup brewed Madura Black Chai Tea(2 pyramids bags)4 tbsp butter, melted & cooled½ tsp vanilla extract2 cups spelt flour3 tbsp coconut sugar2 tsp baking powder1 tsp baking soda1 tsp Himalayan pink saltSplash light olive oil100% pure maple syrup, to serveFresh blueberries, to serve In large bowl, beat eggs, add buttermilk, chai tea, butter and vanilla and mix well. Add flour, coconut sugar, baking powder, baking soda and salt. Mix well until mostly smooth and allow…

Outback Spirit products feature Australian native ingredients that have been ethically harvested or cultivated in Australia’s pristine wilderness regions. Using wild, natural ingredients sourced from the tropical rainforests of Cape York, the vast arid deserts of Central Australia and the temperate southern or sub-alpine regions of Victoria, SA and Tasmania, these gluten-free chutneys, sauces, dressings, herbs and seasonings will brighten every dish. MUSSELS IN WILD LIME, CHILLI, GINGER & COCONUT MILK BROTH RECIPE / OUTBACK SPIRIT Like most Asian-style soups, this is a nourishing and comforting dish that looks daunting but is very easy to make. Serves: 4–6 1 large onion, finely diced3 cloves garlic, crushed1 tsp ground coriander¼ tsp ground turmeric2 small red chillies, de-seededZest 1 small lemon1 heaped tsp Outback Spirit LemonMyrtle (dried, ground herb)2 tbsp lemon juice1…

Amazonia’s team of nutrition and health experts have created the Immunity Plan to naturally support and strengthen your body’s immune system. These recipes feature the Raw Prebiotic Vitamin C and Raw Immune, which are keystones of the program. The full e-book is available as a free download on the Amazonia website given below. ORANGE IMMUNITY JUICE RECIPE / AMAZONIA Serves: 1 2 oranges, skin removed100mL water½ tsp grated ginger1 serve Amazonia RawImmune Powder Combine ingredients in high-speed blender until smooth. Tip: One of these juices a day will certainly keep the doctor away. ORANGE COCONUT SMOOTHIE RECIPE / AMAZONIA Serves: 1 Flesh 1 young coconut150mL coconut water1 orange, skin removed1–2 serves Amazonia RawImmune Powder Combine ingredients in high-speed blender until smooth. Tip: Add our Raw Vitamin C to the mix…

VEGAN NACHOS RECIPE / ADAM GUTHRIE My kids and their friends love this dish and request it for dinner at least once a week. It’s one of those quick and easy staple recipes to have in your repertoire. Serves: 4 1 onion, diced2 garlic cloves, chopped1 red capsicum, sliced1 small red chilli, sliced1 tbsp ground cumin1 tbsp ground coriander6 tomatoes, pureed in blender2 × 400g tinned kidney beans, drained & rinsedSalt, to taste1 large pkt corn chips1 iceberg lettuce, shredded2 avocados, flesh mashedHandful fresh coriander, leaves pickedJuice 1 limeSalt & pepper, to taste Heat frying pan over high heat and sauté onion, garlic and capsicum for a few minutes. Add chilli, cumin and ground coriander and stir. Add pureed tomato and kidney beans. Add salt to taste, reduce heat and…

You don’t have to sacrifice the foods you love in the pursuit of health. With Norbu, skipping sugar couldn’t be easier! Made from monk fruit and other fruit nectars, Norbu tastes amazing and has virtually no calories. Norbu is your sweet secret to wellness. SUGAR-FREE WHOLE BEET CHOCOLATE BROWNIES RECIPE / A CLEAN BAKE Makes: 9 2/3 cup beetroot, soft steamed & roughly chopped 2 eggs 1½ tbsp Norbu ½ cup coconut oil, melted & cooled but still liquid ¼ tsp vanilla extract ½ cup cocoa powder1/3 cup almond flour1½ tbsp coconut flour1/8 tsp salt¼ tsp baking soda½ cup chocolate chips, for garnish (optional) Preheat oven to 180°C and lightly grease 20cm × 20cm baking dish. In bowl of food processor, combine all ingredients and puree on high until mixture…

CHOCOLATE FUDGE RECIPE / LEE HOLMES Raw cacao = happier you = lots of loving! Phenylethylamine (PEA), a chemical that’s released into the bloodstream when we are sexually aroused, can be found in the brains of happy people. PEA is responsible for dopamine (the pleasure hormone), adrenaline and noradrenaline. When you eat cacao, your mental concentration will increase, livening up your attitude and increasing positive emotions such as love, joy and happiness. Even though the fudge appears to be iced, that’s just the way it comes out. Makes: 15 pieces 1 cup almond butter1/3 cup melted extra-virgincoconut oil¼ cup cacao powder¼ cup rice-malt syrup½ tsp Celtic sea salt1 tsp alcohol-free vanilla extract Line baking tray with baking paper. Process nut butter and coconut oil in food processor until smooth. Add…

Lotus Organic White Teff Flour is made by grinding the grain to a fine powder. It is a source of fibre and has a mild, nutty taste. It can be used as a gluten-free flour in baking and cooking to make pancakes, shortbread or cakes. BLUEBERRY TEFF MUFFINS RECIPE / LOTUS ORGANIC Serves: 12 1 tbsp Lotus Chia Flour½ cup water125mL rice-bran oil1 cup coconut milk2 cups Lotus Organic Buckwheat Flour1 cup Lotus Organic White Teff Flour2 tsp Lotus Gluten-free Baking Powder1 tsp Lotus Bi-carb Soda¼ tsp Lotus Fine Sea Salt1 tsp vanilla powder1½ cups Lotus Organic Rapadura Sugar1 cup fresh or frozen blueberries Preheat oven to 180ºC and line 12-pan muffin tray. Whisk together chia meal, water, oil and coconut milk. Sieve together buckwheat flour, teff flour, baking powder,…

Well Naturally No Sugar Added 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. CHOC HAZEL-WALNUT BROWNIE BITES RECIPE / HAYLEY CAVICCHIOLO @ NOURISHEDHABITS The real question regarding these little balls of bliss is whether you really want to share or whether you’d rather keep them all to yourself. Remember: Sharing is caring. Makes: 25–30 brownies 1 cup dry-roasted hazelnuts, skins removed, plus extra for coating½ cup walnuts1/3 cup raw cacao powder2 tbsp organic coconut flour1 cup medjool dates, pitted½ cup Well Naturally Melts, melted together with 1 tsp virgin coconut oil Using food processor, pulse hazelnuts and walnuts…

ZUCCHINI FRITTERS RECIPE / LISA GUY Zucchinis contain beneficial carotenoids including beta-carotene, zeaxanthin and lutein, which are potent antioxidants, beneficial for eye health and protection against age-related eye diseases. Feta is a great source of protein and calcium for bone health, and vitamin B required 12 for healthy brain function and nervous system health. Serves: 4 3 large zucchinis1 tsp sea salt½ cup almond meal2 eggs3 shallots, finely chopped100g feta, crumbled¼ cup parsley, roughly chopped1 tsp dried oregano Grate zucchini and place in bowl. Sprinkle with sea salt and leave for 10 mins. Grab handfuls of zucchini and squeeze well to remove any water. Then place zucchini in another bowl. Add almond meal, eggs, shallots, feta, parsley and oregano, and mix until combined. Heat olive oil in frying pan on…

Pic’s Peanut Butter uses the best peanuts in the world: hi-oleic runners from Australia. Freshly roasted and with no added weird stuff, Pic’s tastes glorious, like peanut butter should. Enjoy straight off the spoon or try one of these recipes below. COCONUT LIME CHICKEN BURRITOS WITH PIC’S SAUCE RECIPE / PIC’S PEANUT BUTTER Amazing healthy, fresh flavours to rival those of any traditional burrito. The accompanying dipping sauce would work with grilled meats, vegetables or even grilled haloumi. Serves: 4 Peanut Sauce 1 cup Pic’s Smooth Peanut ButterJuice 1 lime1½ tbsp sriracha2 tbsp coconut cream1 tbsp soy sauce2 tbsp cold water Chicken Burritos Juice 3–4 limes¼ cup Pic’s Peanut Oil400mL coconut milk3 garlic cloves, minced¼ tsp ground ginger1 tsp salt & pepper4 boneless, skinless chicken thighfillets2 tbsp chopped parsley1 tbsp…

Duru Bulgur is made from 100 per cent hard durum wheat that’s steamed, dried and ground into grains in a special stone mill. Duru Bulgur can be used as a healthy alternative to pasta, rice or couscous in your favourite recipes for soup or salads, or as a side dish. BULGUR WITH CHICKEN RECIPE / DURU BULGUR Serves: 4 2 tbsp olive oil1 tbsp butter100g chicken breast, diced into cubes4 spring onions, chopped3 dried apricots, diced into small cubes1 cup Duru Extra Extra Coarse Bulgur1 tsp saltBlack pepper2 cups boiling water Add olive oil and butter to shallow and wide pan. When butter is melted, add chicken and stirfry for 3 mins. Add minced onion and diced apricot and stirfry again for 3 mins. Add Duru Extra Extra Coarse Bulgur,…

Autumn 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. Vegetables Asian greens (bok choy, choy sum, gai laan, wong 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. Winter Fruit Apples (Fuji, Gala, Golden Delicious, Granny Smith, Jonagold, Jonathan,…

Mad Millie offers all the specialised equipment, ingredients and knowhow to make great gourmet artisan foods at home with easy-to-use kits. A no-knead sourdough kit and a European-style butter-making kit are just a couple from the range and fit perfectly together! ORIGINAL SOURDOUGH RECIPE / MAD MILLIE Makes: 700g loaf 1 sachet Mad Millie Instant Sourdough Starter Culture1–1½ tsp salt, depending on taste3 cups high-grade white flour, plus extra for dusting1½ cups warm water, approx 30°C FRUIT LOAF SOURDOUGH RECIPE / MAD MILLIE Makes: 700g loaf 1 sachet Mad Millie Instant Sourdough Starter Culture1–1½ tsp salt, depending on taste3 cups high-grade white flour, plus extra for dusting1.5 cups warm water, approx 30°C2/3 cup raisins1 tsp ground cinnamon1 tsp mixed spice Equipment for Both Dough whisk Dough scraperMuslin clothMixing & rising…

“Beetroot has a long history as a cleansing and purifying food for the blood, liver, gallbladder and digestion.” When you think of beets you normally think of the roots; in fact, it’s a plant often referred to as “beetroot”. However, beets are a member of the same family as Swiss chard and, like chard, their leaves are perfectly edible and a healthy option. Attached to the beet leaves is a round or oblong root, which is typically a reddish-purple colour due to the health-promoting pigments, but beets also come in varieties that feature white or yellow roots. Although they may look solid, beetroots are not as tough as they appear. Even a small bruise or puncture will cause the beets’ red-purple pigments to bleed, especially during cooking. The pigments in…

THAT’S AMORE CHOOSE That’s Amore Cheese’s Ricotta Delicata has a fine, smooth texture with a delicate flavour suitable for both sweet and savoury dishes. Because of the use of whey produced during the cheese-making process it has a low fat content yet maintains its creaminess. Perfect for tarts, cakes, cannoli filling, dips or simply stirred through your favourite pasta at the last minute — and kids love it! W: thatsamorecheese.com.au GLOBAL ORGANICS EGG FREE MAYONNAISE Global Organics Egg Free Mayonnaise is certified organic and sweetened with agave syrup. Vegan friendly, it can be used on its own or added to marinades or dressings for a rich and creamy flavour. W: globalorganics.com.au DURU BULGUR Duru Bulgur is made from 100 per cent hard durum wheat that’s steamed,…