Indholdsfortegnelse for Issue#13 2017 i Eat Well

SWEET POTATO, MUSHROOM & DATE TAGINE RECIPE / ADAM GUTHRIE You can make countless variations of vegetable tagines; the combinations are endless. As long as you have the base flavour profiles of cinnamon, cumin, mint, parsley, preserved lemon, thyme, cloves — or any combination of these — along with any of your favourite vegetables, you’ll have a great Moroccan-style tagine. Serves: 4 1 onion, sliced 2 garlic cloves, finely sliced 2 tsp grated fresh ginger 1 tbsp ground cumin 1 tsp cinnamon 2 tsp ground paprika 2 whole cloves 1 tbsp preserved lemon 2 cups liquid vegetable stock 4 large portobello mushrooms, cut into chunks 1 large sweet potato, peeled & cut into bitesized pieces 2 parsnips, sliced into 1cm thick rounds 6 fresh Medjool dates, pitted & halved A…

EGGPLANT BHARTA RECIPE / LEE HOLMES This tasty mash can be eaten cold as a dip or as a side dish or entrée. I encourage you to make a few serves ahead of time and keep in the fridge to be enjoyed as a snack with batons of raw carrot, celery and cucumber. Serves: 2 1 large eggplant Extra-virgin olive oil, for brushing 1 tbsp ghee 1 tsp cumin seeds 1 small onion, finely chopped 2½cm piece ginger, peeled & grated 2 garlic cloves, crushed ½ small green chilli, seeded & finely chopped 1 tomato, finely chopped (to yield ½ cup) ½ tsp ground turmeric ½ tsp ground coriander 1 tsp ground cumin ½ tsp garam masala Celtic sea salt, to taste 2 tbsp coriander leaves, finely chopped, to serve…

When Linda and Jane were growing up in country NSW, there was always a large pot of beef or chicken broth simmering away on the stove, patiently prepared and slow cooked by their Italian papa to ward off illness or as a mineral rich, stock-style base to enhance the flavour of the Italian peasant-style food he loved to cook. Their dad’s traditional broth recipe is the cornerstone of the nutritional broth they prepare in the kitchen today. Unlike a standard stock that’s often cooked at high temperatures over a shorter time period, using the fleshy part of the animal as well as the bones, their broth is slow cooked for a longer period with the bones themselves being the star ingredient and predominant source of nutrients, minerals and protein-rich gelatin.…

WINTER VEGETABLES Asian greens (Bok choy, choy sum, gai laan & wonga bok) Avocados Beetroot Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celeriac Celery Jerusalem artichokes Kale Kohlrabi Leeks Okra Olives Onions Parsnips Peas Potatoes Pumpkin Shallots Silverbeet Spinach Swedes Sweet potatoes Turnips Witlof FRUIT Apples (Fuji, Gala, Golden Delicious, Granny Smith, Jonagold, Jonathan, Lady Williams, Pink Lady, Red Delicious & Sundowner) Cumquat Custard apple Grapefruit Kiwifruit Lemons Limes Mandarins Melons Nashi Oranges Pears (Beurre Bosc, Josephine & Packham) Persimmons Pineapple Pomelo Quince Rhubarb Tangelo SEASONAL TIP It ’s always best to eat your produce freshly picked if you can. However, you might have a bumper crop and want to store some of your peas and beans for later use. The best idea is to steam them for just three minutes…

I like to think of mushrooms as the Mr Miyagi of the food world: wise, slightly mysterious and delivering potent, fortifying “lessons” without Daniel San even realising. And it’s not just the fancy varieties that carry the health benefits. Even the humble button mushroom boasts an impressive résumé of qualities we are only just beginning to really understand. Although often classified as a vegetable, mushrooms have no roots, leaves or seeds and don’t need light to grow, so are technically fungi. Some varieties may look more confronting than others, but this is a good lesson in diversity — it’s what’s inside that counts. This “meat for vegetarians” sure has a lot to offer. NUTRITION PLUS For a start, mushrooms are a nutritional powerhouse, rich in minerals, vitamins and other health-supporting…

How many songs can you think of that are about food? The leading nomination has to be Food, Glorious Food from the musical Oliver, but outside the boards of Broadway, pop and rock music have embraced food as a topic with enthusiasm. Among the pantheon of food-homage rock songs there’s Apples and Oranges by Pink Floyd, Savoy Truffle by The Beatles, Honey by Moby, Poundcake by Van Halen, Breakfast at Sweethearts by Cold Chisel, or Lemon by U2. OK, some of those songs are lyrically only loosely related to the food itself, but many bands have gone further and named themselves after food, like The Cranberries, Meatloaf, Red Hot Chili Peppers, Smashing Pumpkins, The Spice Girls, The Electric Prunes (yes, they’re real), Bananarama and, of course, Chuck Berry. Why is…

ZUCCHINI & SMOKED TROUT FRITTERS RECIPE / DANIELLE MINNEBO Fritters are a staple in our household. Even if you’re just cooking for one, they’re great because leftovers can be used for lunch the next day or frozen for later. Makes: 8 fritters, adjust quantities according to how hungry you feel 250g smoked trout fillet, flaked (bones carefully removed) 1 zucchini, finely grated ¼ onion, finely diced ½ cup chopped fresh dill 2 tsp grated horseradish 1 egg 2 tbsp coconut flour 3 tbsp olive oil Fresh salad greens, to serve 1 avocado, sliced, to serve Add smoked trout to mixing bowl. Make sure you remove skin and any bones from trout fillet, then flake fish. Add zucchini, onion, fresh dill, horseradish, egg and coconut flour. Mix everything together until well…

TAHINI BUCKWHEAT NOODLES WITH EDAMAME RECIPE / LISA GUY Tahini is a fantastic source of protein and rich in the essential amino acid methionine, which aids liver function by reducing fat deposits in the liver. This popular sesame paste also provides plenty of healthy unsaturated fats and vitamin E, which help promote heart health. Buckwheat is a fibre-rich seed used just like a grain. It is gluten free and not related to wheat. Serves: 2–3 100g buckwheat noodles . cup shelled edamame . capsicum, diced . cup finely chopped kale 3 shallots, finely chopped Handful coriander leaves, roughly chopped Sesame seeds & hemp seeds, for topping Tahini Dressing 3 tbsp tahini . cup water Juice 1 lemon 1 clove garlic, minced 2 tbsp olive oil Pinch sea salt Cook noodles…

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…

WHITE FISH SOUP WITH SAFFRON RECIPE / LEE HOLMES This beautifully light and flavourful soup has a dose of precious saffron, which has been used as a versatile medicine since ancient times. A foundation of fish stock will offer your body an array of essential minerals. Serves: 4 2 tbsp extra-virgin olive oil 1 onion, chopped 2 celery stalks, chopped 1 leek, white part only, chopped 1 medium fennel bulb, fronds reserved, bulb chopped 3 garlic cloves, crushed Juice ½ lemon Zest 1 lemon 400g tin chopped tomatoes 1 small red capsicum, seeded & chopped Pinch saffron threads 2 thyme sprigs 1L vegetable or fish stock Pinch cayenne pepper 400g boneless white fish fillets, whole or roughly chopped ½ tsp Celtic sea salt 2 tbsp nutritional yeast flakes (optional) Pinch…

SAFFRON ALMOND CAKES RECIPE / DANIELLE MINNEBO Saffron arrived in Sweden during the 1300s thanks to the spice trade with Asia. It’s used during feasts and holidays, added to sweet cakes, breads and buns. These saffron almond cakes are an adaptation of the traditional saffron cake. I’ve made them gluten and grain free as well as dividing them into smaller single-serve cakes. Makes: 12 small cakes 180g unsalted butter . tsp saffron threads 2 eggs 1⅓ cup coconut palm sugar 1 cup almond milk 2 cups almond meal . cup tapioca flour . cup coconut flour 2 tsp baking powder Greek yoghurt, to serve Preheat oven to 180°C. Grease and line 12-hole muffin tray. Melt butter in small saucepan over low heat, add saffron threads, mix together and remove from…

The cold weather brings on cravings for hot comfort food, so adding raw dishes to your meal plan can sound a little unappealing. However, with a few tricks and spices, raw meals can be warming and satisfying during winter and keep your immune system strong. Plus, you’ll give your mouth a workout with all the crunching and chewing. Raw food generally includes fruits and vegetables, sprouted grains and beans, nuts and seeds that haven’t been heated more than about 48°C. This keeps the nutrients and enzymes in the food intact. Nutrients help fight and prevent disease and enzymes aid with digestion. Even without steaming, grilling, frying or boiling, there’s still plenty of scope for creativity in the kitchen. The raw foodists’ methods of choice are dehydrating, sprouting, blending and pickling.…