Indholdsfortegnelse for Issue#15 2017 i Eat Well

The “smoothie” has been around for almost a century, although the practice of mixing fruit with ice goes back hundreds of years in Latin America. In India, too, fruits such as mangoes were blended with yoghurt and ice to make a “lassi”. It was in the 1930s, however, that “smoothies” were founded, a mixture of fruit, fruit juice and ice. These days, smoothies are a much more diverse drink. Modern smoothies might contain a variety of ingredients including milk, soy milk, coconut milk, protein powder, yoghurt and an unlimited range of fruits and vegetables. The only limit on what goes in your smoothie is your imagination.…

Make your own gifts with these four recipes ORGANIC GREEK ALMOND COOKIES RECIPE / ORGANIC TIMES Makes: 25–35 cookies 250g Organic Times Salted Butter, softened 1 cup Organic Times Icing Sugar, sifted 2 tsp vanilla extract 1 tsp lemon rind 1 egg, room temperature 2½ cups plain flour 1 tsp Organic Times Baking Powder ½ cup Organic Times Almond Meal 60g slivered almonds Organic Times Icing Sugar, for dusting Preheat oven to 160ºC. Line 2 baking trays with parchment paper. Set aside. In stand mixer fitted with paddle attachment or, using large mixing bowl with hand beater, beat butter, 1 cup icing sugar, vanilla and lemon rind until light and creamy. Add egg and beat until well combined and smooth. Sift over flour and baking powder. Add almond meal…

DIAVOLETTI & GIARDINIERA WITH KALE CRISPS RECIPE / DARIO DI CLERICO Serves: 4 Giardiniera (Pickled Vegetables) 1 capsicum, diced 2 celery stalks, diced 2 carrots, diced 1 onion, diced 1 zucchini, diced 1 cauliflower, broken into florets 50g salt 1 clove garlic, halved 2 bay leaves 500mL white-wine vinegar 200mL water 50mL extra-virgin olive oil Bunch kale, cut into large strips 4 That’s Amore Cheese Diavoletti To make giardiniera, place capsicum, celery, carrot, onion, zucchini and cauliflower in large bowl. Stir in salt and fill with enough cold water to cover. Place plastic wrap over bowl and refrigerate overnight. The next day, drain salty water and rinse vegetables. In a separate bowl, mix together garlic, bay leaves, vinegar, water and olive oil and stir. Combine with vegetable mix, cover and…

VEGAN MASCARPONE Mascarpone is a classic dessert cheese that is wonderfully creamy and rich. You’ll find yourself adding it to sweet and savoury dishes, or using it as a delicious spread on focaccia or vegetable tartlets. RECIPE / MAD MILLIE Serves: 200g ½ cup raw cashews ½ cup water ½ tsp cheese salt Equipment Blender or food processor Large bowl Cheesecloth Place raw cashews in bowl and fill with water until covered completely. Soak overnight (approx 8 hours). Drain cashews and rinse with water. Place nuts in blender or food processor and add remaining ingredients. Blend until mixture is smooth and uniform. Spoon mascarpone mixture onto cheesecloth, bring corners of cheesecloth together to drain overnight. Can be stored for up to 3 days in airtight container in fridge. VEGAN CREAM…

KORMA ASAFJAHI RECIPE / ADRIAN RICHARDSON FOR MAGIMIX Serves: 4 1 onion, roughly chopped 4 cloves garlic, crushed 1 large knob ginger, chopped 3 green chillies 4 spring onions ½ bunch coriander 2 tsp chilli powder 2 tsp white pepper Pinch saffron 2 tsp garam marsala ¼ cup ghee 2 chicken breasts, skin off, diced into 4cm pieces ½ cup almond meal ¼ cup raisins 1 tbsp stevia Salt ½ cup yoghurt 500mL chicken stock Blanched almonds, chopped, to garnish Coriander leaves, to garnish To metal bowl add onion, garlic, ginger, green chillies, spring onion and coriander. Choose EXPERT speed 13 and blend until pureed. Scrape down sides. Add chilli powder, pepper, saffron, garam marsala and ghee. Change speed to 2A and cook at 140°C for 8–10 mins to sweat…

NO UDDER VEGAN CREAM CHEESE & VEGAN LOX Surprise your friends with this delicious recipe — they won’t believe it’s plantbased and vegan! It’s easy to whip up and will make plenty of leftovers, which can stay up to 10 days in your fridge. RECIPE / NO UDDER Serves: 4 No Udder Vegan Cream Cheese 400g raw unsalted cashews (soaked overnight in hot water) 2 tbsp No Udder Coconut Yoghurt 1–2 tsp lemon juice 1 tsp salt Carrot Lox 5 carrots 1 tbsp tamari 1 tsp soy sauce 1 tsp chilli powder 1 tsp salt Vegan toast or bagel, to serve Red onion, sliced, to serve Capers, to serve Fresh dill, to serve Drain cashews, place in blender and blend until they start getting pasty. Add No Udder Coconut Yoghurt,…

CHOC CHIP VEGAN ICE-CREAM SANDWICHES RECIPE / LEDA NUTRITION Makes: 6 sandwiches 200g dark chocolate 70 per cent (dairy-free) 1 tbsp coconut oil 12 Leda Nutrition Choc Chip Cookies 300mL coconut ice-cream or favourite dairy-free ice-cream Melt chocolate in bowl over pot of boiling water. Add coconut oil and stir to combine. Carefully dip underside of each biscuit into chocolate and place on wire rack, chocolate side facing up. Refrigerate to set. Using 6-hole muffin tray, line sides of each cup with parchment paper and assemble ice-cream sandwich starting at base with choc-dipped biscuit chocolateside up. Add chosen dairy-free ice-cream and top with second biscuit, keeping chocolate to inside. Return to freezer until ready to serve. GLUTEN- & DAIRY-FREE ICE-CREAM POPS RECIPE / LEDA NUTRITION Makes: 4 large pops 475mL…

TURMERIC CURRY RECIPE / MORLIFE Serves: 4 1 garlic clove, finely sliced 1 brown onion, chopped 1 red capsicum, chopped 1 tbsp coconut oil ¼ tsp ground cinnamon 2 tbsp curry powder 1 tbsp ground cumin ½ tsp Morlife Certified Organic Turmeric Powder 1 tbsp ground coriander 1 large sweet potato, chopped 1 cup Morlife Certified Organic Tricolour Quinoa Grains 400g tin diced tomatoes 400g tin chickpeas 2 cups fresh spinach leaves Handful fresh coriander, to serve Pinch salt & pepper, to taste Cook garlic, onion and capsicum in coconut oil. Add spices and stir well. Boil water in a large pot and steam sweet potato for 7 mins. Cook quinoa according to packet instructions. Once vegetables have softened, add diced tomato, chickpeas and sweet potato. Allow to cook for…

Shun (pronounced “shoon”) is an untranslatable Japanese word that means food at its very peak of the season. Shun is the period of time when food is at its very best — harvested and eaten when it’s fresh, fragrant and flavoursome. Seasonal fruits, vegetables and seafood are often linked with celebrations and memories — a warm and hearty pumpkin soup in winter, sweet summer watermelon that drips down your chin as you bite in, or peeling plump prawns at a Christmas lunch. These treats are so evocative, they have us eagerly anticipating a new season. There are many benefits to aligning your diet with the seasons. Buying seasonal produce means supporting your local farmers and reducing the environmental costs of transporting food, plus seasonal produce is often cheaper and tastes…

Cultivation of apricots dates back at least 5000 years in China, although the fruit is thought to be native to Armenia. Alexander the Great brought apricots to Europe and today these fruits are popular worldwide. In A Midsummer Night’s Dream, Shakespeare spoke of apricots as being an aphrodisiac. We don’t have anything to back that up but we do know apricots are highly nutritious, containing carotenoids, B vitamins, iron and calcium. It’s a good thing we don’t eat the seeds of apricots because they contain cyanogenic glycosides that can be toxic. The strong, sweet taste of apricot flesh makes them a natural in jams and pies, but they can also be delicious in savoury sauces.…

PIC’S SUMMER ROLLS RECIPE / PIC’S PEANUT BUTTER Makes: 15 rolls 80g rice noodles Dipping Sauce ½ cup Pic’s Smooth Peanut Butter 3 tbsp tamari 2 tbsp apple-cider vinegar 2 tbsp peanut oil or sesame oil Juice 1 lime or lemon 2 tbsp raw honey 2 tsp freshly grated ginger 1 tsp minced garlic 15 rice-paper sheets 1 carrot, grated 1 small cucumber, sliced ½ medium-sized capsicum, sliced ¼ purple cabbage head, chopped ½ punnet cherry tomatoes 1 ripe avocado, sliced ¼ cup peanuts, roughly chopped ½ cup mint leaves Cook rice noodles according to packet instructions. Meanwhile, mix dipping sauce ingredients together in small bowl until smooth. Set aside. Once noodles have cooled, mix approx. half of sauce through noodles and gently stir. Place rice-paper wrapper in warm…

MEDITERRANEAN LAMB PASTA RECIPE / ORGRAN Serves: 2–4 2 tbsp olive oil 1 onion, chopped 3 rashers bacon, chopped 400g lamb fillet, chopped Pinch ground cinnamon Pinch cayenne pepper 1 chicken stock cube 1 tbsp tomato puree 200g tomatoes, chopped 25g black olives, pitted 1 sprig fresh rosemary 2 sprigs fresh thyme 75mL boiling water Salt & pepper, to season 1 pack Orgran Quinoa Spirals 1 tbsp butter 1 tbsp fresh parsley, chopped, to serve Heat half the oil in frying pan and fry onion until soft. Add remaining oil to pan and fry bacon and lamb for further 2–3 mins. Add spices, crumble in stock cube, then combine with tomato puree, tomato, olives and herbs. Pour in boiling water. Bring mixture back to boil, then reduce heat and simmer…

SPAGHETTINI WITH PRAWNS, ARTICHOKE & LEMON RECIPE / FALCON Serves: 4-6 ½ cup olive oil 4 rashers streaky bacon, diced 350g marinated artichoke hearts 2 cloves garlic, finely chopped Zest & juice 1 lemon 500g uncooked prawns, peeled & deveined ½ cup loosely packed flat-leaf parsley, plus extra for serving 400g dried spaghettini Sea salt & freshly ground black pepper Heat large frypan over medium heat, add half the oil and bacon and cook until bacon begins to crisp. Add artichoke and cook for 5 mins until hot. Add garlic and lemon zest and cook until fragrant, then transfer everything to plate. Place frypan back on heat and increase to high, add some more oil and cook prawns in batches so you don’t crowd pan, until opaque and lightly golden…

TAHINI MAPLE PUMPKIN WITH MINT PESTO RECIPE / CORN THINS® Makes: 4 Corn Thins® slices 2 tbsp tahini 1 sprig rosemary, leaves picked & finely chopped 2 tbsp maple syrup 2 tbsp olive oil Salt & pepper 1/2 butternut pumpkin, seeds removed, peeled & thinly sliced into half rounds Mint Pesto 1 cup mint leaves 1/2 cup pistachios 1/2 cup pine nuts ⅓ cup light olive oil Juice 1/2 lemon Salt & pepper 4 Corn ThinsR slices Preheat oven to 180ºC. Whisk together tahini, rosemary, maple syrup and oil. Season with salt and pepper, then add pumpkin slices and toss to coat. Arrange on baking tray in single layer and roast 20–30 mins or until soft. To make mint pesto, combine all ingredients in small food processor and blend until…

Chillies (Capsicum annuum) are also known as “cayenne peppers” and are a variety of the same species that produces capsicums. They have the same species name even though the resulting food has quite different qualities. The difference, of course, is a matter of degree — or at least it feels like a matter of many degrees when a good hot chilli pepper hits the taste buds of your tongue or even anywhere on your skin. Although the species name “annuum” means annual, in the absence of frosts the plant can survive several seasons and grow into a perennial shrub. GROWING YOUR CHILLI Chilli seeds need temperatures over 23°C to germinate, so in cool temperate areas grow them as an annual in spring and summer. You can plant all year in…

Dating back to 1866, the saying we’re all so familiar with was initially printed as “Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.” Still quite catchy, but is there any truth to it? Can we all just munch on some Granny Smiths or Fujis and be done with it? Obviously no food is a panacea, but apples are hiding a surprising array of talents that should be shouted from the tops of their trees. FIBRE First of all, fibre. Apples weigh in with approximately three grams of fibre and contain a lovely amount of pectin, which not only helps keep your digestive system functioning optimally, but is also kind to your heart. Pectin helps to lower blood pressure and works to balance…

THAT’S AMORE CHEESE Diavoletti is a unique and special cheese. The name translates to “little devils” and it’s a small provolina-shaped smoked cheese with a single chilli-stuffed olive at its centre. The balance of the mild cheese with the salty olive and kick of chilli makes for a wonderfully unexpected taste sensation. This year, That’s Amore Cheese Diavoletti was awarded champion flavoured cheese at the Australian Grand Dairy Awards and won a gold medal at the Australian Food Awards. W: thatsamorecheese.com.au f TRENTHAM TUCKER Trentham Tucker first began in 1984 in a small country kitchen in Trentham, Victoria, devoted to maintaining the tradition of delicious home baking. Trentham Tucker ensures everything is handmade from the finest-quality Australian ingredients, rich farmhouse produce and natural fruits. Old-fashioned love and care are the…

Pumpkin seeds make a tasty snack and are a great source of zinc, fatty acids and fat-soluble vitamins such as vitamin E. You can buy pumpkin seeds ready to eat, but it’s fun to make them at home from your home-grown pumpkins. To roast your own pumpkin seeds, remove them from the pumpkin, wipe away excess flesh and leave them on paper overnight to dry. The next day put them in a 75°C oven for 15-20 minutes and there you have your healthy snack. The short baking time is important as under 20 minutes the f at-soluble nutrients remain relatively stable, but after that changes can occur.…

CHILLI COUSCOUS CHICKEN RECIPE / RED KELLYS Serves: 2 1¾ cup pearl couscous 2 cups water, boiled 350g chicken breast Red Kellys Sweet Chilli & Lime Dressing 1 mango, thinly sliced ½ cucumber, thinly sliced 1 chilli, thinly sliced 1 tbsp olive oil 1 garlic clove, chopped ½ cup coriander leaves ½ cup mint Place couscous in pot with 2 cups of boiled water. Let sit for 15 mins until water is fully absorbed. Baste chicken breasts with Red Kellys Sweet Chilli & Lime Dressing and let sit for 30 mins in fridge. Place mango, cucumber and chilli on serving plate, add Red Kellys Sweet Chilli & Lime dressing and toss ingredients gently together. Preheat hotplate to high and cook chicken until golden-brown. Slice into 5mm slices and set aside.…

COOKIES & CREAM BLISS BALLS RECIPE / NATVIA Makes: 8–10 ½ cup cashews, soaked in boiling water for at least 6 hours ½ cup coconut oil, softened 1 tbsp Natvia ½ cup vanilla sugar-free protein powder 2 tbsp sugar-free dark-chocolate buttons ¼ cup almond or hazelnut meal Drain cashews and blend together with coconut oil. Add Natvia and protein powder and blend until combined. Pour into bowl and mix through chocolate buttons. Roll tbsp-sized portions into balls and coat in nut meal. Cover and place in fridge to set for at least 1 hour. MINI RAW VEGAN PISTACHIO CHEESECAKES RECIPE / NATVIA Makes: 12 Crust 1 cup dates 1¼ cup almond meal 1 tsp vanilla essence Filling 1 cup cashews, soaked in boiling water for at least 6 hours ¼…

CAULIFLOWER & BROCCOLI GRATIN RECIPE / ADRIAN, THE SECRET GARDEN CATERING Serves: 6–8 700g cauliflower, broken into florets 300g broccoli, broken into florets 1L béchamel sauce (see recipe) 1 cup shredded tasty cheese ½ cup grated parmesan cheese Preheat oven to 200°C and grease gratin dish. Steam cauliflower for 3 mins, and then add broccoli and steam for further 5 mins. Add cooked vegetables to gratin dish and cover with béchamel sauce. Sprinkle both cheeses over top. Bake for 20 mins or until golden-brown. CAMEL MILK & OLIVE OIL BÉCHAMEL SAUCE RECIPE / ADRIAN, THE SECRET GARDEN CATERING Makes: 2L 1.8L camel milk 150g plain flour ½ cup olive oil ½ tsp salt ½ tsp white ground pepper 1 cup shredded tasty cheese ½ cup grated parmesan cheese Using heavy-based…

TOFU BRAISED IN SOY SAUCE RECIPE / PEARL RIVER BRIDGE Serves: 2 2 pieces tofu, cut into around 1.5cm cubes ½ tbsp vegetable oil 2 cloves garlic, minced 2 tsp corn starch & water mixture 1 spring onion, thinly sliced Pinch sesame seeds Sauce 3 tsp Pearl River Bridge Superior Light Soy Sauce ½ tsp Pearl River Bri dge Mushroom Flavoured Superior Dark Soy Sauce 1 tsp sugar 0.2g white pepper 2 tbsp water Bring pot of water to boil, put in tofu and cook 3 mins after it comes back to the boil. Drain and set aside. In small bowl, whisk together sauce ingredients. Heat vegetable oil in pan, add minced garlic and cook until fragrant. Pour in mixed sauce and bring to boil. Add tofu, gently stir to…

GRILLED CHICKEN CAESAR SALAD GLUTEN FREE WRAP RECIPE / MISSION Serves: 2 2 Mission Gluten Free Wraps 6 cos lettuce leaves 1 skinless chicken breast fillet, pan-grilled & sliced 2 hard-boiled eggs, cut into wedges 3 short rashers bacon, pan-grilled & sliced 1 tbsp Caesar dressing 2 tbsp shaved parmesan cheese Divide ingredients between 2 Mission Gluten Free Wraps, starting by arranging lettuce leaves along centre of each wrap. Top with sliced chicken, egg and bacon, then drizzle with Caesar dressing and sprinkle with shaved parmesan. Roll wrap and serve immediately, TOMATO, BROWN RICE, CANNELLINI BEANS & ROCKET GLUTEN FREE WRAP RECIPE / MISSION Serves: 4 4 Mission Gluten Free Wraps 1 tomato, finely diced 1½ cups cooked brown rice ¼ small red onion, cut into fine slivers ¼ cup…

NOVEMBER, MELBOURNE, VIC GOOD FOOD MONTH It’s that wonderful time of year again when Good Food Month graces the city of Melbourne and showcases the city’s finest eating destinations. If you haven’t explored Melbourne’s leg of Good Food Month, we highly recommend you get yourself down there for this monthlong celebration of 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, all you’ll need is a notebook and an empty stomach. You’ll leave feeling full and inspired. What’s not to love about Melbourne’s gourmet foodie scene? melbourne.goodfoodmonth.com NOVEMBER 16–19, AUCKLAND, NZ TASTE OF AUCKLAND Looking for your next food safari? Get your friends…

KALE FOR BRAINS As you age there can be a degree of mental decline, but this does not have to be the case. In searching for ways to maintain healthy brain function as we age, most studies have focused on older adults after there has already been a period of decline. This study, however, included adults aged 25 to 45 and focused on a nutrient called lutein. Lutein accumulates in brain tissue and also in the eyes. Researchers measured lutein levels and then measured neural activity in the brain while the subjects performed a task that tested attention. The results showed that middleaged participants with higher levels of lutein had neural responses that were more on par with younger individuals than with their peers. In effect, lutein seemed to have…

CURRY CASHEW HUMMUS RECIPE / CARMAN’S Serves: 6–8 as a snack Curry Oil 6 tbsp neutral oil (grapeseed/rice-bran) 1 tbsp sesame seeds 1 tbsp black mustard seeds 2 tsp cumin seeds 2 tsp coriander seeds 2 sprigs curry leaves 150g raw cashews, soaked for 4 hours 400g tin chickpeas, drained with ¼ cup liquid reserved ¼ cup tahini 2 cloves garlic, crushed Juice 1 lemon 1 tsp salt Carman’s Rosemary & Sea Salt Super Seed & Grain Crackers, to serve To make curry oil, heat oil in small frypan over medium heat. Add seeds and curry leaf sprigs, fry for 2 mins or until fragrant. Remove from heat and set aside to infuse while cashew nuts are soaking. Drain nuts, combine in food processor with chickpeas and reserved liquid, tahini,…

Beer, as we know it, has only been around for about 150 years. It is rumoured to date back to the days of the Vikings, however, with the chemical and biological processes that produce beer discovered by accident, reportedly in the Middle East. Centuries ago, beer was bitter and cloudy. Today, major brewers have perfected the art of brewing thousands of litres at a time in as little as 10 days, resulting in a beer that is easy on the palate and identical in taste and mouth feel, but often lacking any in-depth flavour profiles. Luckily, connoisseur craft brewers sit somewhere between ancient ways and modern production. Over recent years, we’ve seen a resurgence of small craft breweries popping up all over the country. They are dedicated to preserving traditional,…