Indholdsfortegnelse for Issue #30 2020 i Eat Well

Paella Paella is one of the best-known dishes in Spanish cuisine and originated in Valencia, the region of Spain known for its rice production. Paella means “frying pan” in the Valencian dialect and it refers to the wide shallow traditional pan used to cook the dish over an open fire. The most traditional form of paella is “Paella Valencia” made with olive oil, saffron, and occasionally rosemary branches as a base. Added to these in the pan are round grain rice, green beans, chicken (or rabbit or duck), butter beans, and optionally, snails. When in season, artichoke hearts are also added. The dish has traditionally been cooked over a hot fire made from small branches and twigs rather than slow-burning logs. Hence the wide shallow pan has evolved to allow…

Strawberry Cashew Cheesecake Recipe / Cabot Health Serves: 6 Crust ¼ cup quinoa flakes ¼ cup almonds 10 Medjool dates, pitted & soaked ⅓ cup desiccated coconut 6 scoops Dr Cabot Ultimate Superfood powder Dash water Filling 1 cup cashews, soaked overnight ⅓ cup coconut cream 1 lemon, juiced & zested 3 tbsp honey ¾ cup fresh or frozen strawberries 1 tbsp vanilla essence 4 tbsp melted coconut oil Pinch sea salt Place crust ingredients in food processer and blend until combined. If mixture is too dry, add additional water 1 tbsp at a time. Grease or line small cake tin, or small muffin tin for individual cheesecakes. Transfer crust ingredients to cake tin, distribute evenly and press down firmly. Place filling ingredients in blender and blend on high speed…

Leeks feature on the badge of the Welsh Guards and are the national emblem of Wales, but guess what? Leeks actually originated in the Mediterranean and have been cultivated there for at least 4000 years. Leeks are a member of the allium family (like garlic and onion), but they have their own distinct flavour and when cooked bring a hint of spicy sweetness to a dish. In your kitchen leeks are very versatile and can be used in main meals or as a side dish. Of course, leeks go particularly well in soups, so much so that two of the world’s most famous soups are based on them: Scotland’s “cock-a-leekie” and France’s “crème vichyssoise”.…

Pulses are part of the legume family, but they are only the dried seed. The most common pulses are dried peas, beans, lentils and chickpeas. Pulses are very high in protein and fibre, and are low in fat. Trials have shown that over six weeks, when people added 130 grams of pulses a day to their diet, they had an average weight loss of 0.34kg. This was true when the subjects only dietary change was to add pulses to their daily diet. The reason for this may lie in the fact that eating pulses increases feelings of fullness by around 31 per cent. Pulses also have a low glycaemic index, meaning that they are broken down slowly, and of course they have all the nutritional advantages mentioned above. So, as…

Mauritian cuisine is a blend of many styles including African, French, Chinese and Indian. Over the centuries many uniquely Mauritian dishes have been developed as well. Favoured ingredients include onions, tomatoes, garlic and chillies, but the diverse background of Mauritius means that delightful Indian curries are often cooked alongside slow-braised European stews or Chinese stir-fries. Bring some Mauritian flair to your kitchen with: fish rougaille; banana tarts; tamarind and apple chutney; lemon thyme roasted carrots; potato daube; eggplant rougaille; or bol renversé. Mauritian Lentil Soup Recipe / Jacqueline Alwill This Mauritian-inspired red lentil soup is the ultimate comfort food. Easy to whip together, it’s warming to the body, with a wonderful kicker of plant proteins from lentils, and prebiotic fibre and antioxidants from garlic and onions too. Serves: 4 2…

“In sourcing almonds out of their shells, look for nuts that are firm, relatively similar in colour, and that smell sweet and, funnily enough, nutty.” I remember the first time I came across a whole almond in its shell. My grandparents used to have them around and would shell them fresh. I used to love having a go at cracking them open with the nutcracker and eating them fresh out of the shell. My next encounter that I remember was with the pastel-coloured sugared almonds at my neighbour’s Greek wedding. A little mesh bag filled with these dusty treasures that I wasn’t really sure if I liked, but wanted anyway. My almond adventure has come a long way since then, and they are hands down my favourite nut based on…

Certain culinary herbs have definite positive effects on your brain. Drinking peppermint tea has been shown to enhance cognition and arouse mood, improving long-term memory, working memory, and alertness in the process. The scent of rosemary has been shown to improve “prospective memory”, which is the ability to remember to do something at a specific time or after receiving a prompt (like remembering to take medication or send an email). Research shows that the scent of rosemary essential oil enhances prospective memory by about 15 per cent, as well as making you more alert.…

One-Tray Burrito Bake Recipe / Georgia Harding My family adores this one-tray Mexican feast and I love making it because it’s so quick and easy and there’s just one tray to wash up. The variety of ingredients makes it a nutrient-dense meal and leftovers are really delicious too. Serves: 8 1 onion, finely diced 2 cloves garlic, minced 1kg skinless chicken thighs, diced 2 red capsicums, diced 2 cobs corn, kernels removed 1 tsp sweet paprika 1 tsp ground coriander 1 tsp ground cumin ½ tsp chilli flakes (optional) ½ tsp dried oregano ½ tsp cracked black pepper 1 tsp sea salt 1 cup uncooked basmati rice 700g passata 2 cups chicken broth or stock 425g can black beans, drained & rinsed 1 cup grated cheese To Serve 2 tomatoes,…

Chocolate Ganache Tarts Recipe / Raquel Neofit These tarts are gloriously rich and satisfying. I’ve used puff pastry for a change, but by all means use shortcrust if you prefer. Serves: 4 200g dark chocolate 140mL cream 2 sheets puff pastry 1 punnet raspberries Mint leaves, to garnish Whipped cream, to serve Preheat oven to 180°C . Place chocolate and cream in small saucepan over low heat until chocolate melted. Stir well to combine into thick glossy chocolate ganache. Set aside to cool. Lay pastry on flat surface, place tart tins on top and cut out a disc 2cm bigger than tin. Place pastry in tins and push into edges. Pierce bases with fork, cover pastry with baking paper and add pastry weights or rice. Blind-bake for 10 mins, remove…

There’s nothing quite like a bowl of freshly made pasta. It may be a regular feature in your cooking repertoire, or perhaps it’s something reserved only for when you visit your nonna. Pasta can be a great source of joy and connection for many, so we find out just how to cook like an Italian using fresh, simple ingredients and a sprinkle of patience. Playing with pasta making There are two main methods of making fresh pasta, according to the late Italian chef and author Marcella Hazan in her book Essentials of Classic Italian Cooking: “the machine method” and “the rolling-pin method”. “Pasta rolled by hand is quite unlike the fresh pasta made with a machine,” explains Marcella in the cookbook. “In hand-rolled pasta, the dough is thinned by stretching…

Globe artichoke is like a thistle and has a long history of use as a culinary delicacy and a useful medicine. It was domesticated between 2,000 and 3,000 years ago by the Greeks and then was very popular with the Egyptians and Romans. It is the lower part of the bud of the plant known as the “heart” that is eaten. The hearts are a good source of protein, magnesium, potassium, vitamin C, and B vitamins. It is the leaves however that contain antioxidant compounds and also have a profound effect on your liver and therefore on your cholesterol levels.…

Researchers from the University of Oxford and the Chinese Academy of Medical Sciences conducted a nationwide study across China of 500,000 people from urban and rural localities. Subjects were followed for seven years through death records and electronic records maintained by hospitals. The subjects of the study had no history of cardiovascular disease or treatment for high blood pressure when they began the study. Analysis showed that fruit consumption (mainly apples and oranges) was associated with other factors like education, lower blood pressure, lower blood sugar, and higher income. However, when these other factors were statistically removed from the equation, eating 100 grams of fruit per day was still associated with a 33 per cent reduction in risk of death from cardiovascular disease. There was also a significant reduction in…

Kelp Salad Recipe / Pearl River Bridge Serves: 2 30g fresh kelp, cleaned & shredded thinly ½ tsp white sesame seeds 1 tsp dried red chili flakes (optional) Sliced lemon (optional) Seasoning 1 tsp Pearl River Bridge Rice Vinegar 1 tsp Pearl River Bridge Superior Light Soy Sauce 1 tsp sesame oil 1 tsp sugar Pinch salt, to taste Bring saucepan of water to boil. Boil kelp until done. Drain and squeeze out excess water. Set aside to cool. Add all seasonings and ingredients to kelp and toss well, then serve. Malaysian Soy Sauce Beef Recipe / Pearl River Bridge Serves: 4 450g beef flap or flank steak, cut into pieces 4 tbsp oil 4 shallots, sliced thinly (or ¼ onion, sliced) Seasoning 6 tbsp sweet soy sauce 3 tsp…

Cheese is an incredibly popular food, and when eaten in moderation it can make a nutritious addition to a wholesome well-balanced diet. However, with so many different varieties available it can be confusing for consumers to know what types of cheese are the best for their health. There are certain things you need to look out for when choosing a healthy good-quality cheese for you and your family. Making cheese Historically cheesemaking involves a fermentation technique that was used to prolong the life of fresh milk. The word cheese is derived from the Latin word “caseus” from an older word that means “to ferment”. Many cultures used different types of milk to make cheese, including goat, sheep, camel, yak, horse, buffalo and bison milk. To make cheese, a starter culture…

There’s a reason why nutritionists regularly promote eating fish as part of a healthy diet. Fish is packed full of heart-healthy omega-3 polyunsaturated fats, which reduce the risk of cardiovascular disease and have benefits for a wide range of conditions like arthritis, inflammatory bowel disease and autoimmune conditions. Fish is also one of the best sources of the mineral iodine as well as low-fat saturated protein, zinc and vitamin B12. Unfortunately, some fish are healthier and more sustainable than others in Australia due to overfishing, contamination and poor aquaculture practices. It’s important to be wary of fish which are high in mercury (especially if you are a nursing mother or pregnant woman) as well as farmed fish which may be contaminated with antibiotics and chemicals used to control disease. Still,…

Turkey, Chilli & Coriander Burgers Recipe / Herman Brot Serves: 4 500g turkey breast mince 1 long red chilli, deseeded & finely chopped ⅓ cup coriander leaves, finely chopped 1 clove garlic, finely chopped 2 shallots, finely sliced 4 HermanBurger Protein Buns 40g baby rocket 1 large carrot, grated 2 Lebanese cucumbers, peeled into ribbons Coriander and chilli sauce, to serve Combine turkey mince, chilli, coriander, garlic and shallots in large bowl and season with cracked pepper. Mix until well combined and shape into 4 patties. Place onto tray lined with baking paper, cover and chill for at least 20 mins. Preheat greased barbecue hotplate over medium heat. Grill patties for 5–6 mins each side, until golden and cooked through. Cover and keep warm. Lightly toast HermanBurger Protein Buns (if…

Oven Chicken Roast Thigh Fillet with Port & Pears These cosy pan-roasted chicken thighs with port and pears are the perfect autumn fare and work especially well paired with a robust red wine and a crusty baguette. Recipe / Apron & Ink for The Bare Bird Serves: 4 2 pears, halved 200mL port 1 tbsp brown sugar 4 Bare Bird chicken thigh fillets 2 tsp sea salt 1 tsp freshly cracked black pepper ¼ cup olive oil 1 large red onion, cut into quarters 1 clove garlic, finely minced Few sprigs thyme 200mL chicken stock 1 tsp crushed pink peppercorns Preheat oven to 180°C. Place pears, port and brown sugar in bowl. Stir to ensure pears are well covered. Set aside until ready to use. Season The Bare Bird chicken…

Cheesy Meatballs with Zoodles Recipe / Dario di Clerico for That’s Amore Serves: 4 2 tbsp extra-virgin olive oil 1 brown onion, finely chopped 1 clove garlic, finely chopped 1 carrot, cubed 2 × 400g tins plum tomatoes 12 basil leaves Salt & pepper, to taste Meatballs 500g minced beef 150g That’s Amore Traditional Ricotta 50g parsley, chopped 1 egg yolk 400g That’s Amore Cherry Bocconcini Zucchini Pasta 4 zucchini, peeled 1 tbsp extra-virgin olive oil Salt & pepper, to taste To make sauce, heat oil in large saucepan over medium heat. Add onion, garlic and carrot and cook for 5 mins or until lightly golden. Add tomatoes and basil and season to taste. Bring to boil then reduce to simmer. Simmer for 1 hr, stirring occasionally. To make meatballs,…

Smoked Salmon Salad Recipe / Stoney Creek Serves: 1–2 1 green zucchini 1 yellow zucchini 1 tbsp Stoney Creek Grapeseed Oil 6 cherry tomatoes, halved 1 capsicum, sliced into batons 1 leaf silverbeet ½ beetroot, grated 200g cooked smoked salmon fillet Sauce Juice ½ lemon ¼ cup Stoney Creek Flaxseed Oil 1 Thai chilli Salt & pepper, to taste Honey, to taste Parsley, to taste Slice zucchini into strips and place into frying pan with Stoney Creek Grapeseed Oil. Cook zucchini on medium–low heat for 3–5 mins or until soft to touch. Once cooked place on plate with remaining salad ingredients and smoked salmon. To make sauce, add lemon juice to Stoney Creek Flaxseed Oil and stir until mixed together. Add remaining ingredients to taste (depending how sweet or spicy…

Jicama Salsa Recipe / Raquel Neofit A Mexican friend taught me this recipe and I love it. It’s just as good with only cucumber if you can’t get your hands on jicama. I’ve added celery too because I love the freshness. In the original recipe my friend used a tablespoon of mayonnaise — you can definitely add that too! Serves: 6 6cm piece jicama, finely diced 1 small Lebanese cucumber, finely diced 1 stalk celery, finely diced 2 spring onions, finely sliced 1 lime, juiced 5 tbsp yoghurt Salt, to taste Tortilla chips or sourdough, to serve Place all vegies in bowl. Add lime juice and yoghurt and stir to combine. Season with salt, taste, and add more salt if needed. Serve with tortilla chips or sourdough. Tip: Make sure…

Sweet potatoes are a rich source of fibre, vitamins and minerals. They’re an ideal low glycaemic index carbohydrate, making them an ideal alternative to starchy traditional potato for those who are seeking lower carbohydrate diets and diabetics. Orange and purple sweet potatoes are particularly rich in antioxidants that prevent free radical damage, which is linked to chronic disease and premature ageing. Sweet potatoes provide an excellent source of fibre for gut health too. They are rich in both soluble and insoluble fibre. Antioxidants in purple sweet potatoes have been shown to promote healthy gut bacteria, which are essential to prevent and avoid irritable bowel syndrome, and for optimal digestive function and immune system strength. Orange sweet potatoes are a particularly good source of beta carotene, or vitamin A. One cup…

“Sauerkraut” is German for “sour cabbage” but don’t be fooled, it wasn’t invented by the Germans. Sauerkraut actually began in China and was made from shredded cabbage fermented in rice wine. As a fermented food it lasted well, which meant that Genghis Khan and his marauders could bring it with them as they plundered Europe. The Germans changed the formula by getting rid of the wine and substituting sprinkled salt. Today sauerkraut is made by combining finely sliced white cabbage, salt and lactobacillus bacteria. The result is a nutritious food that keeps well, promotes healthy bacteria in your digestive tract and works wonderfully as a side dish, condiment, or part of the main course.…