Indholdsfortegnelse for Issue#12 2017 i Eat Well

ADAM GUTHRIE Adam is a vegan whose passion for food began with a life-threatening illness and continues today in a lifestyle built around healthy cooking and eating. Adam is a qualified chef and wellness coach who specialises in a wholefood, plant-based diet. He is a passionate advocate for living a simple, healthy and environmentally friendly life. His story begins with a rude awakening when, as an out-of-balance and overweight 39-year-old, he found himself in hospital after an early-morning surf, discovering he’d had a heart attack and being told by his cardiologist that he would be on daily medications for the rest of his life. Adam didn’t accept that his cardiologist’s “solution” of daily medication was the only way of minimising his risk of another heart attack. Instead, he decided he…

Steel Combi-Steam ovens utilise the combination of regular oven cooking with the added use of steam. When the air is saturated, evaporation stops and food does not dry out. This helps to preserve the nutrients, which leads to both healthier and tastier food while saving time and energy. SEAFOOD PAELLA RECIPE / STEEL Serves: 6 Sofrito 750mL fish stock 400g tin whole tomatoes 150g piquillo peppers ½ bunch flat-leaf parsley, roughly chopped 4 cloves garlic, sliced 2 tsp smoked paprika 2 tsp sea salt flakes 10 saffron threads 2 cups arborio (or calasparra) rice 1 chorizo sausage, thinly sliced 12 mussels, cleaned 12 green prawn cutlets 200g calamari rings 150g piquillo peppers, sliced Fresh chopped parsley & lemon wedges, to serve Preheat oven to 160ºC, Combi-Steam function. To make…

Bannockburn Free Range Chickens are grown locally in Victoria and are accredited by Free Range Egg & Poultry Australia (FREPA). Free-range farms are regularly audited to ensure they meet the FREPA standards. Bannockburn Free Range Chickens are processed using the premium method of “air chilling”. This results in a product closer to what nature intended regarding its taste and texture. Bannockburn’s processing methods set Bannockburn Free Range Chickens apart from other free-range chicken products on the market. PORTUGUESE CHICKEN RECIPE / BANNOCKBURN FREE RANGE CHICKENS Serves: 4 40g unsalted butter, room temperature 4 garlic cloves, chopped 2 tbsp smoked paprika 2 tbsp scotch whisky 1 tbsp red chilli (mild or hot, according to taste), finely chopped 1 tsp ground cumin 1 tsp dried oregano Juice 1 lemon 1 tsp freshly…

HONEY & TAMARI GRILLED CHICKEN RECIPE / DANIELLE MINNEBO This dish is a take on the traditional honey soy chicken recipe but, as it uses tamari instead of soy sauce, it’s suitable for people who are gluten-free. Serves: 2 1 chicken breast 4 tbsp tamari sauce 2 tbsp honey 1 knob fresh ginger, finely grated 1 clove garlic, crushed 2 tbsp olive oil 2 tbsp sesame seeds 1 extra knob fresh ginger, cut into fine strips Preheat oven to 200°C. Make sure frypan you use for this recipe is oven-proof. Keep chicken breast whole and add to bowl along with tamari sauce, honey, freshly grated ginger and crushed garlic clove. Mix together until combined, cover and allow to marinate for 1 hour in fridge. Heat olive oil in frypan over…

KALE, PARMESAN & PINE-NUT SALAD RECIPE / DANIELLE MINNEBO This is one of my favourite salads. It’s simple, fast to put together and tastes delicious. Just add a side of protein and you’ve made yourself a super-easy and healthy dinner. Serves: 4 3 cups kale leaves, stripped from stalks 3 tbsp olive oil ¼ cup pine nuts 80g parmesan cheese Heat large frypan over medium heat, keeping pan dry, and add pine nuts. Toast pine nuts for 5 mins, stirring every minute so they don’t burn. Remove pine nuts from pan, turn heat to high and add olive oil. Add kale leaves and cook quickly, constantly tossing so they don’t burn. After 2 mins, leaves will turn vibrant green, which means they are ready. Remove from heat. Toss through pine…

Mission’s new Low GI Wraps are designed to help sustain your energy throughout the day. They have many other great benefits, including being a good source of fibre and protein with no 282, only 370mg/100g of sodium and the great taste and texture Mission is known for. CHARGRILLED CHICKEN, SWEET POTATO & AVOCADO WRAPS RECIPE / MISSION Serves: 2 1 small sweet potato, cut into 2cm chunks 1 tbsp olive oil 4 baby beetroot, peeled & cut into quarters Freshly ground black pepper & salt flakes, to taste 1 cup watercress or baby rocket leaves 2 × Mission Low GI Wraps 1 skinless chicken breast, chargrilled & sliced ½ avocado, diced 2 cubes marinated goat’s cheese 1 spring onion, finely sliced Preheat oven to 180°C. Place prepared sweet potato in…

Global Organics Cannellini Beans are grown and sourced under the Tuscan sun. They have a creamy mild-flavour and are a source of fibre and protein. As a versatile legume, they can be added to your savoury or sweet dishes. Simply puree them to use as a spread or add to soups and stews – whatever your taste, Global Organics Cannellini Beans have got you covered. BASQUE BASTILLA RECIPE / GLOBAL ORGANICS Serves: 4–6 Juice & zest 1 lemon 1 tbsp Gourmet Organic Herbs Ras el hanout* 1 tin Global Organics Cannellini Beans, drained & rinsed 1 tbsp Spanish smoked paprika 1 large onion, thinly sliced 100g butter or 110mL Global Organics Olive Oil plus extra olive oil 1 tsp salt 1 tsp turmeric 1 medium sweet potato, thinly sliced 200g…

WHAT IS THE IDEA BEHIND A COOKLUCK? Cookluck is a get-together with a difference; instead of asking friends or colleagues to “bring a plate”, they bring ingredients from the fridge or pantry that need to be used up. Then, together, you cook and catch up. HOW MANY PEOPLE ARE INVOLVED IN THE COOKLUCK AT YOUR OFFICE? HOW DOES IT WORK? Our cooklucks vary from three to six people, but we’ve also had a few cooklucks with nine people, which was great because the feast at the end is extra impressive! Usually, we split into mini-groups of one or two to make a particular dish. For example, one of us might make the salad, while another person grills something in the sandwich press and another pair make something with the electric…

I’m sure you have read or heard by now about the importance of gut health. There is an explosion of research going on in this area, which is fantastic, and every week new information seems to emerge. As tempting as it is to get caught up in the latest craze, it’s also nice to bring things back to basics and remind yourself of the good you can do for your body through diet by using food as medicine. A wonderful example of the medicinal power of food is resistant starch. damage to the cells and the development of colon cancer, help to regulate metabolism, optimise the secretion of hormones and reduce the pH of the large intestine. Resistant starch also seems to improve the function and quantity of your healthy…

STEAMED RICE PANCAKES WITH MINCED CHICKEN FILLING RECIPE / DANIELLE MINNEBO These pancakes are a perfect starter! Feel free to replace the minced chicken with some silken tofu to turn this into a vegetarian dish. Serves: 2 1 tsp olive oil 1/2 carrot, finely diced 1/2 onion, finely diced 1 knob ginger, finely grated 100g minced chicken 1 tbsp tamari sauce 1/2 stalk lemongrass, outer leaves removed & inner core finely diced 1 egg 1/3 cup white rice flour Handful fresh coriander leaves Extra knob ginger, thinly sliced Heat olive oil in small frying pan and add carrot, onion and ginger. Sauté for 5 mins then add chicken mince, tamari and lemongrass. Cook for further 5 mins, then set aside. Add water to large frying pan and place bamboo steamer…

Leda Arrowroot biscuits are available in Woolworths and Coles in the healthfood aisle and can be found at larger independent stores. All Leda products are gluten-, wheat-, egg- and dairy-free and vegan-friendly. PECAN SLICE RECIPE / LEDA NUTRITION Serves: 8 Caramel Layer 24 dates, pitted 1½ cup hot water (or just enough to cover dates) 4 tbsp coconut milk Pinch Himalayan rock salt Approx. 300g pecans Base 205g packet Leda Arrowroot Biscuits ½ cup melted coconut oil Place dates in bowl of hot water and allow to soften for about 30 mins. Process arrowroot biscuits in food processor until fine then, while processor is going, pour in melted coconut oil, checking for consistency as you go. Grease 4 individual flan or tart tins with coconut oil and press biscuit mixture…

Chris’ premium desserts include restaurant-quality Crème Brûlée in decadent flavours such as Madagascan Vanilla and Passionfruit. Also included is a deliciously light Panna Cotta, all served in Chris’ signature European terracotta pots for easy entertaining at home. Available at Woolworths and other selected independent supermarkets. YOGHURT CHICKPEA BAKE Reuse your Heritage Terracotta Pots as baking dishes. They are the perfect size for a single serve. RECIPE / CHRIS’ DIPS Serves: 4 2 tins chickpeas, drained 1½ cup Chris’ Greek Style Natural Yoghurt 2 tbps tahini Juice ½ lemon (plus lemon wedges to serve) 1 clove garlic, crushed 2 tsp cumin 2 tsp paprika (plus extra for pita chips) ½ cup slivered almonds 2 pita bread rounds Olive oil spray Salt flakes Preheat oven to 180°C. In bowl, combine chickpeas, yoghurt,…

Lee Kum Kee Gluten-Free Soy Sauce is a premium product made only from unblemished soybeans grown on farms without genetic modification and brewed using solar fermentation. RACK OF LAMB PROVENÇALE RECIPE / LEE KUM KEE Serves: 4–6 600g lamb rack 3 tbsp Lee Kum Kee Gluten-Free Soy Sauce 50g butter 2½ tsp minced garlic 50g breadcrumbs 2 stalks rosemary, minced Pinch salt Marinade 3 tbsp Lee Kum Kee Panda Brand Oyster Sauce 1 tbsp Lee Kum Kee Gluten-Free Soy Sauce 1 tbsp water 1 tsp coarsely ground black pepper Sauce 1½ tbsp Lee Kum Kee Gluten-Free Soy Sauce 10g onion, finely chopped 1 tsp minced garlic 1 tsp cornflour 10g butter 60mL water Pinch parsley flakes Tie lamb rack tightly with butcher’s twine to compact roast and keep its shape.…

ASIAN-INSPIRED OMELETTE RECIPE / DANIELLE MINNEBO This is my favourite go-to meal when I need something quick but full of vegetables and protein. Make sure you use a good non-stick frying pan or wok and cook this omelette over high heat. It’s meant to cook fast so the egg will puff up and you get a lovely light omelette. Serves: 1 3 eggs 1 spring onion, sliced, plus extra to serve ¼ bunch fresh chives, roughly diced ¼ bunch fresh coriander, roughly chopped, plus extra to serve 1 tbsp fish sauce 1 tbsp olive oil Chilli, chopped Add eggs, spring onion, chives, coriander and fish sauce to bowl and beat until combined. Heat olive oil in medium saucepan over high heat. Add egg mixture and allow to cook for 20…

Stepping outside to snip off a little coriander for dinner: it’s one of the simple joys of life. With the diverse cuisines filling our tables in Australia, a variety of herbs is a must-have for anyone wishing to create beautiful meals at home. Growing your own herbs is also a fantastic way to start a home garden, save money on the weekly grocery bill and ensure you get the best-quality ingredients for your health. HERBS, HERBS EVERYWHERE Our love affair with herbs began back in the Middle Ages, when the various flavours and aromas helped to preserve meats as well as cover up the rotting taste of meals that couldn’t be refrigerated. Herbs also helped cover other smells, too: as ancient deodorants of sorts, they helped mask the odours of…

GINGER & CITRUS ROAST CHICKEN DRUMSTICKS RECIPE / LISA GUY Chicken provides plenty of protein to build and repair the body. It contains B vitamins including B12 needed to make red blood cells, B6 which plays a role in converting tryptophan into serotonin, and niacin required for energy production. Ginger is a powerful antiinflammatory spice, used effectively to help reduce inflammation associated with arthritis and other inflammatory conditions. Ginger also helps stimulate circulation throughout the body and promotes better digestion by relieving excessive wind. Serves: 4 Zest & juice 1 lemon Zest & juice 1 small orange 3 tbsp raw honey 2 tbsp grated ginger 4 garlic cloves, crushed ¼ cup olive oil Pinch sea salt & pepper 10 large organic chicken drumsticks Bunch baby carrots 1 red oniom, chopped…

APPLE PIE LOAF RECIPE / DANIELLE MINNEBO This recipe is not only perfect for after school but it’s also nut free, so makes a great lunchbox filler for the following day. Makes: 12 slices 1½ cups buckwheat flour ½ cup coconut sugar 1 tsp cinnamon 1 tsp baking powder ½ cup almond milk 3 large eggs ½ cup olive oil ½ cup raisins ½ cup figs, thinly sliced 3 apples, thinly sliced Preheat oven to 180°C. Grease and line bread tin. Add buckwheat flour, coconut sugar, cinnamon and baking powder to bowl and mix together until combined. In separate bowl, add almond milk, eggs and olive oil. Beat together and add to dry ingredients, along with raisins, figs and ½ of sliced apples. Mix together until combined and pour into…

PAN-FRIED PORK FILLET RECIPE / PEARL RIVER BRIDGE Serves: 2 1 (about 300g) pork fillet 20g butter Seasoning 1 tbsp Pearl River Bridge Superior Light Soy Sauce Pinch pepper 1 tsp Pearl River Bridge Mushroom Flavoured Superior Dark Soy Sauce 3 tbsp Pearl River Bridge Premium Oyster Flavoured Sauce 2 tbsp Pearl River Bridge Rice Vinegar Drain pork fillet on paper towel, then marinate with Pearl River Bridge Superior Light Soy Sauce and pepper for 1 hour. Prepare sauce by mixing together Pearl River Bridge Mushroom Flavoured Superior Dark Soy Sauce, Pearl River Bridge Premium Oyster Flavoured Sauce and Pearl River Bridge Rice Vinegar. Melt butter over low heat and pan-fry pork fillet for 2 mins on both sides. Pour in sauce, cover pan and cook for 1 min, then…

All your golden milk dreams have come true with Morlife’s new Spiced Vanilla Flavour Turmeric Latte! This enchanting blend of wholesome superfood ingredients including ginger, black pepper, cinnamon and prebiotic fibre, naturally sweetened with monkfruitjuice powder, is a powerhouse in both nutrition and taste. Goodbye, coffee — we’ll take turmeric lattes instead! KALE PESTO ZUCCHINI SALAD RECIPE / MORLIFE Serves: 3-4 Pesto 1 cup cashews, soaked in water for 4 hours 1 cup finely chopped kale 1 tsp Morlife Certified Organic Kale Powder 2 garlic cloves 1 cup basil leaves ⅓ cup extra-virgin olive oil 1/2 tsp onion powder 1 tbsp maple syrup 1/4 cup filtered water Juice 1 lemon Salt & pepper, to taste 150g black-bean noodles 2 zucchini, spiralised Juice 2 lemons Black sesame seeds 1/2 ripe avocado,…

Burrata is a decadent and divine cheese. This awarded-winning cheese has a mozzarella skin in a moneybag style filled with strings of stretched curd bathed in cream. Once you cut through the outer layer of mozzarella, it becomes obvious why this cheese is called burrata, meaning “buttered” in Italian. The inside is soft and oozy and needs nothing but a spoon! PIZZELLE, YOUNG PECORINO & ROASTED PINEAPPLE RECIPE / DARIO DI CLERICO, THAT’S AMORE CHEESE Serves: 4 Pizzelle 3 eggs, room temperature 60g honey 250mL olive oil 2 tbsp star anise 500g all-purpose flour 4 tsp baking powder Equipment Pizzelle/waffle maker 1 fresh pineapple 5 tbsp water 5 tbsp raw sugar Juice 1 lemon 2 slices That’s Amore Fresh Pecorino Beat eggs in bowl. Add honey gradually and beat…

New to the Tucker’s Natural range, Gluten-Free Bites are gluten- and egg-free with the goodness of amaranth flour. Endorsed by Coeliac Australia, these tasty bite-size snacks are light and crispy and free from added sugar, GMO and MSG. BLUE CHEESE & ROSEMARY HONEY FONDUE RECIPE / TUCKER’S NATURAL Serves: 4–6 100g blue cheese, cut into 1cm pieces 2 tbsp Australian honey 1 sprig fresh rosemary, washed & picked 1 packet Tucker’s Natural Rosemary & Rock Salt Gourmet Crackers Preheat oven to 180°C. Place cheese, honey and rosemary in small heatproof ramekin. Bake in oven until melting hot. Serve immediately with Tucker’s Natural Rosemary & Rock Salt Gourmet Crackers. GLUTEN-FREE WALNUT & BLACKCURRANT BITES RECIPE / TUCKER’S NATURAL Serves: 6–8 100g matured cheddar cheese 1 packet Tucker’s Natural Quinoa & Amaranth…

AUTUMN + WINTER VEGETABLES Asian greens (Bok Choy, Choy Sum, Gai Laan, Wonga Bok) Avocado Beans (Butter, Green, Snake) Beetroot Broccoli Brussels sprouts Cabbage Capsicum Carrot Cauliflower Celeriac Celery Chilli Cucumber Daikon Eggplant Jerusalem artichoke Kale Kohlrabi Leek Lettuce Field mushroom Okra Olive Onions (Brown, Red and Spring) Parsnip Peas Potato Pumpkin Shallot Silverbeet Spinach Squash Swede Sweetcorn Sweet potato Taro Tomato Turnip Witlof Zucchini FRUIT Apples (Fuji, Gala, Golden Delicious, Granny Smith, Jonagold, Jonathan, Lady Williams, Pink Lady, Red Delicious, Sundowner) Banana Breadfruit Cumquat Custard apple Fig Grapes (Muscat, Purple Cornichon, Sultana, Waltham Cross) Grapefruit Guava Kiwifruit Lemon Lime Mandarin (Imperial) Melons (honeydew, rockmelon) Nashi Orange (Valencia) Papaya Passionfruit Pears (Beurre Bosc, Howell, Josephine, Packham, Red Sensation, Williams) Persimmon Pineapple Plum Pomelo Pomegranate Quince Rambutan Raspberry Rhubarb Tamarillo Tangelo…

At what point does one decide to grow molluscs? For Shane Buckley, it all started a decade ago with golf, beer and giggles. Then a paramedic, he was living in Bermagui on the NSW South Coast when he happened into his future. “I used to play golf with a fellow called Don, who played lots of golf and drank lots of beer and giggled all the time. He was an oyster farmer and I said, ‘Donnie, if a farm ever comes up, let me know, because I want to do what you’re doing — you’re having too much of a good time!’ A farm came up, he told me and I bought it!” The farm was on Wapengo estuary, an area Buckley had fished in and knew well, but he…