Indholdsfortegnelse for Issue #32 2020 i Eat Well

Rockmelons have been eaten for millennia, but they were first cultivated near Cantalupo, Italy, hence their other name, “cantaloupe”. When they are in season the flesh will be deep orange and juicy, with a warming, musky flavour. Rockmelons are perfect to eat raw, but you can get creative with them too. They add great texture and flavour to a salad and partner nicely with avocado, prosciutto, strawberries or pasta. Of course, rockmelon makes for a perfect smoothie or sorbet and goes well in a salsa. If you are feeling adventurous try it with some creamed tofu and miso.…

Your eyes might be the windows to your soul but your skin is the open window on your age. More important than its appearance, however, your skin is an organ of elimination, allowing your body to get rid of unwanted substances, and is vital to your health. Eating lots of fruit and vegetables in general is a sound basis for skin that ages well, but here are few specific skin-friendly foods to focus on. Strawberries Sun exposure is a leading cause of skin ageing. You might not think of strawberries as sun protection, but research suggests they very well could be. Researchers from Spain and Italy prepared human skin cell cultures and added strawberry extracts to the culture. These skin cells were then exposed to UV light equivalent to 90…

Cape Grim Beef Cheeks Raised on the rich pastures of Tasmania with nothing else added, Cape Grim Beef is hand-selected and rigorously graded, rewarding you with pure beef — made by nature. Cape Grim Beef Cheeks are perfect for slow cooking, developing a tender melt-in-your-mouth texture and rich flavour. Murray River Pink Salt Murray River Pink Salt is Australia’s only pink salt, produced from pristine mineralised brines from ancient saline aquifers in the Murray-Darling Basin. Recognised worldwide for its purity and in assisting the environment by helping reduce salinity, it is proudly family owned and operated. Tilda Coconut Chilli & Lemongrass Rice The perfect accompaniment to South East Asian dishes, it has to be Tilda Rice. The creaminess of coconut, a hint of chilli and the delicate flavour of lemongrass…

Pana Organic Plant-Based Pancakes with Hazelnut & Chocolate Recipe / EatWell with Emma Plant-based. Gluten-free. Delicious. Serves: 2 1 cup gluten-free flour 1 tbsp baking powder ½ tsp sea salt 1 cup plant-based milk (almond or coconut milk) 2 tbsp pure maple syrup ½ tsp ground cinnamon 1 tsp vanilla extract Pana Organic Hazelnut Chocolate Spread To Serve Pana Organic Double Chocolate Frozen Dessert Pana Organic Macadamia White Chocolate Pana Organic Hazelnut Chocolate Roasted, skin-free hazelnuts, some whole, some crushed Seasonal berries Place gluten-free flour, baking powder and salt in a bowl and mix with a fork. Pour in the plant-based milk, maple syrup, cinnamon and vanilla extract, and stir with a spoon. Let mixture sit for 5 mins. Heat a non-stick pan (spray with coconut oil if needed), and…

Chickpea Pasta with Nomato Sauce Recipe / Jacqueline Alwill This sauce is for those who have children who refuse to eat tomatoes, or who can’t eat them themselves. It’s vegetable-rich and full of hearty Italian flavours, while staying low in kilojoules too. Serve with a chickpea or other pulse- or legume-based pasta for a nutrient-dense meal. Serves: 4 2 tbsp extra-virgin olive oil 4 cloves garlic, peeled & sliced 6 medium carrots, trimmed & diced 4 stalks celery, diced 1 brown onion, peeled & diced 2 cups diced mushrooms ¼ cup red-wine vinegar 1 tsp dried basil 1 tsp dried oregano 2 bay leaves 2 tbsp finely chopped parsley Sea salt & black pepper 2 tbsp nutritional yeast 500g chickpea or pulse pasta Heat an extra-large frying pan on medium…

Spinach Crêpe Recipe / Lisa Guy This nourishing spinach crêpe combines elements of French and Middle Eastern culinary traditions. Baby spinach is an excellent source of folate needed to make red and white blood cells and for energy production. Spinach is also an excellent source of beta-carotene for good eyesight and vitamin K for healthy blood clotting and strong bones. These versatile crêpes can be filled with any filling you choose. They make a wholesome weekend breakfast, lunch or dinner. Makes: 4 medium crêpes ½ cup spelt or gluten-free flour ⅓ cup milk of choice 2 organic eggs Good pinch sea salt Handful baby spinach Small handful fresh herbs of choice (mint, coriander, parsley, basil) Olive oil Filling options: hummus, shredded cabbage, baby spinach, roasted carrots or sweet potato, tomato,…

Cola Chicken Wings Recipe / Pearl River Bridge Serves: 3 700g chicken wings 1 spring onion, sliced 5 slices ginger 2 cloves garlic, crushed Drizzle of oil ½ cup Coca-Cola or Pepsi-Cola Sauce 2 tbsp Pearl River Bridge Superior Light Soy Sauce 2 tbsp Pearl River Bridge Superior Dark Soy Sauce 1 tbsp rice wine Ground pepper powder, to taste Clean and blanch chicken wings in boiling water, then drain well and set aside. Heat oil in a pan, and sauté spring onion, ginger and garlic until fragrant. Add chicken wings to the pan, stir well and cook until lightly brown. Pour in Cola and all sauce ingredients, uncover and bring to a boil. Simmer until sauce thickens and chicken wings are caramelised. Dish up and serve. Ginger Soy Soba…

One of the most common joint problems is osteoarthritis. It is essentially a result of wear and tear on joints and can affect the knees, hips, spine, feet and hands. Over time, the cartilage pads in these joints wear away, resulting in the pain, inflammation and immobility of osteoarthritis. Rather than try to treat the pain of osteoarthritis, you want to prevent it and broccoli can help do that. Foods like broccoli contain glucosinolates that are converted to sulphorophane in your digestive tract. These glucosinolates are found in rich supply in broccoli and also other vegetables belonging to the cruciferous family including cauliflower, Brussels sprouts, kale, cabbage and buk choy. Sulphorophane blocks enzymes that destroy cartilage by intercepting a protease molecule that causes inflammation, and hence has a protective effect…

Does size matter? It does when it comes to tapas, because tapas were originally small snacks or appetisers served on a lid or tapa that Spanish people would eat in bars before dinner or lunch on the weekend. These days, however, it is very popular for the Spanish to consume an entire meal of tapas, which they refer to as tapear. The most common foods that are eaten as tapas are cured meats (like chorizo), olives, cheese, patatas bravas (fried potatoes with a spicy sauce), Spanish omelette, meatballs and calamari. Actually, almost any dish can be served as tapas, and in Spain different foods are favoured in the different regions. In the Basque country for instance, the local tapas are known as pintxos and are served on a slice of…

Since Coco Chanel popularised tanning in the 1920s there has been an idea that tanned skin is beautiful skin. Of course, tanning also does immense damage to skin, so what to do? Part of the reason a tan is regarded as attractive is that it gives the skin a glow. What else gives the skin a glow? The answer is carotenoid pigments from foods like apricots, carrots, mangoes, oranges and spinach, but will they do for you what a tan will do? In an experiment to answer this question, people were asked to compare high-melanin (tanned) faces and the faces of people with a high level of carotenoids from vegetables in their diets. The results showed that 75.9 per cent of people rated the high-carotenoid pigmented faces as more attractive…

Cape Grim Asian-Style Beef Cheeks Seasoned with Murray River Salt & Served on Tilda Rice Recipe / EatWell with Emma Serves: 4 3 tbsp olive oil 6 cloves garlic, finely chopped Spring onions, sliced Thumb-sized piece fresh ginger 1 red chilli, deseeded & thinly sliced (leave seeds in for extra heat) 1 tsp Chinese five-spice powder 2 star anise 2 tsp Murray River Pink Salt Flakes 1½ kilo Cape Grim Beef Cheeks (4 large ones) 2 tsp brown sugar 3 tsp Chinese cooking wine 2 tsp dark soy 1L beef stock 2 packs Tilda Coconut, Chilli & Lemongrass Basmati Rice To Serve Sesame seeds Coriander (optional) Spring onions, cut diagonally 2 steamed bok choy, quartered lengthways Heat oven to 160°C. In a cast-iron casserole (with a lid), heat the oil…

Mushroom Gratin Recipe / That’s Amore Cheese Serves: 4 8 large field mushrooms, stalks removed Extra-virgin olive oil 50g unsalted butter 1 clove garlic, crushed 1 tbsp sage leaves, finely chopped Preheat oven to 180°C. Place mushrooms, stalk-side up, in a baking tray. Drizzle over the olive oil and season. Melt butter in a frying pan over medium heat. Add garlic and sage and sauté for 3 mins on low heat. 125g breadcrumbs 150g That’s Amore Lavato Cheese, roughly chopped 1 egg, lightly beaten Transfer to a bowl and add breadcrumbs, That’s Amore Lavato Cheese and egg and mix to combine. Spoon mixture over the mushrooms and roast for 30 mins or until golden. Serve with fried sage leaves on top. Tiramisù Recipe / That’s Amore Cheese Serves: 8 300mL…

Açaí Smoothie Bowl Recipe / Herman Brot Serves: 1 1 serve açaí frozen purée ½ cup coconut milk 1 cup mixed berries 1 banana, sliced 2 strawberries, halved ½ kiwi fruit, sliced Sprinkle toasted coconut flakes 25g Herman Brot® Protein Muesli Peanut Candy Place frozen açaí purée, coconut milk, mixed berries (save some for topping) and ½ banana in blender and blend until smooth. Add smoothie mix to bowl and top with ½ sliced banana, kiwi fruit, remaining berries, strawberries, coconut flakes and Herman Brot® Protein Muesli. Lamb Burgers Recipe / Herman Brot Serves: 4 3 large red onions, halved and thinly sliced 1 tbsp olive oil 4 × 100g trim lamb leg steaks Olive oil cooking spray 4 HermanBurger Protein Buns 2 tbsp low-fat hummus 40g baby spinach leaves…

Crêpes are essentially a very thin pancake that originated from the French region of Brittany, although today they are virtually the national dish of France. The name crêpe comes from the Latin term crispa, meaning “curled”, and because crêpes are so thin that’s exactly what you do, curl them up and fill them with all sorts of things from sweet to savoury. Although crêpes are traditionally made from wheat flour, eggs, milk and butter there are lots of variations on this, limited only by your imagination. Get experimental with your crêpes by trying our: plant-based buckwheat crêpes with strawberries; pumpkin crêpes; savoury chickpea crêpes; mixed berry protein crêpes; chicken, cheese and chive crêpes; ham and pineapple crêpes; or chocolate crêpes with coconut caramel. Protein-Rich Banana Coconut Pineapple Crêpe Recipe /…

Miso Amazake Cheesecake Recipe / Spiral Foods Makes: 18cm round cake 50g butter, softened 100g Spiral Organic Brown Rice Amazake 100g cream cheese, softened 2 egg yolks 40g Spiral Organic Shiro Miso 30g yoghurt 2 tbsp lemon juice 1 tbsp lemon zest 30g plain flour, sifted Egg Whites 2 egg whites 30g granulated sugar Preheat oven to 170°C. Line the bottom and sides of a baking pan with baking paper. In a mixing bowl, place all ingredients except lemon juice, zest and flour. Mix well until smooth. Add the flour and lemon juice and zest and mix well. In a separate mixing bowl, beat the egg whites just enough to break them. Add ½ tbsp of sugar and start beating with an electric mixer set to high, adding the sugar…

Open up a pack of mixed nuts and which one do you go straight for? If your top pick is the almond, you’re in good company — they’re the most consumed tree nut. Australia is the second largest producer of almonds in the world according to the Australian Nut Industry Council. And figures from the Almond Board of Australia show that in 2018–2019 almonds formed 61 per cent of Australia’s total tree nut crop. John Maragozidis from Yunis grows over 100,000kg of organic almonds every year. Raised on his parents’ almond farm in the Adelaide Plains, Maragozidis studied Mechanical Engineering but found himself drawn back to almond farming a few years after completing his studies. He bought his own farm and has been an almond farmer for 38 years. Also…

Capsicums are part of the nightshade family and are from the same species that produces cayenne or chilli peppers. Technically, although we use them as a vegetable, capsicums are actually a fruit, and they are believed to have originated in South America. Christopher Columbus is credited with introducing the capsicum to Europe from where it spread to Africa and Asia. Today, capsicum is a favourite food the world over, and for very good reason. Healing capsicum It was from capsicum that scientist Albert Szent-Györgyi was first able to isolate the compound vitamin C in usable quantities. For a long time it was known that citrus like oranges, lemons and limes could prevent scurvy, which is vitamin C deficiency. Of course, in the early stages it was not known that vitamin…

Making a crumbed meal simply involves coating your food in flour, dipping it in a liquid such as a beaten egg or milk (dairy or plant) and then covering it in crumbs made from bread or things like herbs, quinoa and coconut. You can crumb just about anything, from fish to chicken to vegetables. Once crumbed you can bake, pan-fry or even deep-fry if you have to, until you add a golden, crispy layer of taste to whatever it is you are cooking. Open up your mind to some crumbed cooking ideas with our: almond-crumbed salmon; crunchy teriyaki tofu nourish bowl; crumbed haloumi; eggplant schnitzel; crumbed oyster mushroom burger; herb and quinoa crumbed cauliflower; chicken schnitzel with parsnip mash; coconut and hemp crumbed brussels sprouts; or sourdough crumbed lamb cutlets.…

Super Crunchy Granola with Blackberry Swirl Recipe / EatWell with Emma Serves: 4 Granola ¼ cup Melrose Organic Coconut Oil ½ cup Capilano Low GI Honey 1 tsp vanilla extract 3 cups Red Tractor Organic Rolled Oats ½ cup coconut flakes ½ tbsp ground cinnamon ¼ tsp salt 1 cup almonds 1 cup pecans Blackberry Compote 250g Driscoll’s Blackberries Thick yoghurt, to serve Drizzle of Capilano honey Preheat oven to 170°C. In a small saucepan over medium–low heat, heat Melrose Organic Coconut Oil, Capilano Low GI Honey and vanilla extract until runny. Pour over the dry ingredients: Red Tractor Organic Rolled Oats, coconut, cinnamon, salt and nuts, and coat well. Once fully coated, spread the mixture evenly onto a baking sheet and bake for 20–25 mins, stirring near the halfway…

Easy Banana Pudding Recipe / Stoney Creek Serves: 4–8 2 well-ripened bananas 60g butter 90g brown sugar 2 eggs 2 tbsp warm milk 100g Stoney Creek Flaxseed Flour 60g self-raising flour 1 tsp ground cinnamon ⅓ cup crushed almonds Extra cinnamon, to dust Whole almonds, to decorate Preheat oven to 180°C and grease a loaf tin. Mash bananas and mix with other ingredients. Pour into greased loaf tin and dust with extra cinnamon, placing whole almonds to decorate. Place into preheated oven for 30–35 mins or until golden brown. Serve with cream, ice cream or warm custard. Crumbed Prawns with Lemon-Lime Flax Sauce Recipe / Stoneycreek Serves: 4 Sauce 3 tbsp natural Greek yoghurt 1 tsp lemon juice 2 tsp lime juice 2 mint leaves 1 tsp paprika 1 tbsp…

RECIPES MADE WITH the bare bird products Butterflied Chicken with Miso, Lemonade & Beer Recipe / Raymond Capaldi for The Bare Bird Serves: 6 200mL organic lemonade 200mL beer Juice 1 fresh lemon 85g white miso paste 1.5kg Bare Bird whole chicken, butterflied down the back 400g Indian lime chutney 250g natural yoghurt 6 pieces roti Preheat oven to 150°C fan-forced. Place lemonade, beer, lemon juice and miso paste in a saucepan over heat and reduce to a syrup. Allow to cool. Pour syrup over the skin side of the butterflied Bare Bird chicken and rub into skin. Place on a bed of lime chutney and roast for 60 mins. Increase heat to 180°C for 15 mins. Remove chicken from oven and allow to breathe for 10 mins. Serve with…

If you love chocolate then you will have your own reasons for that special relationship. It might be the taste, perhaps it’s the texture, or maybe it’s just the overall feel-good that chocolate brings. Whatever your reasons for enjoying chocolate, have you noticed that you are more alert after eating it? If not, maybe you aren’t eating the right chocolate. Electroencephalograph (EEG) measures of brain activity have shown that eating a 60 per cent cacao chocolate increases attentiveness and alertness. However, chocolate products with loads of sugar and milk added will not have the same effects as a high-cacao product. Interestingly, researchers have found that adding L-theanine (a substance found in tea) to a 60 per cent cacao chocolate improves attention but also lowers blood pressure. So, combine your high…

For a long while now the World Health Organization has been recommending five portions of fruit and vegetables per day. However, in the last few years, research has shown that if you can increase that to seven portions a day (with one portion equalling 80g) then you significantly reduce your risk of cancer, cardiovascular disease and death from any cause. To help you reach your “seven-a-day” here are some delicious fruit- and vegetable-rich recipes including: baked stone fruit with nut seed mix; vegetarian tikka masala; pesto cauliflower pizza; vegie-packed frittata; za’atar roasted cauliflower, chickpea and kale salad; greens bowl with pesto yoghurt; teriyaki vegetable tray bake; mushroom and pea risotto; roasted pumpkin and cauliflower soup; and a cacao berry smoothie. Raw Mango Spring Rolls Recipe / Lisa Guy These fresh…

Many of the healthy nutrients found in vegetables are fat-soluble (they dissolve in fat). Among these fat-loving health promoters are beta-carotene, vitamin A, lutein, lycopene and zeaxanthin. These nutrients are known as carotenoids, and they lower the risk of developing diseases like cancer, heart disease and macular degeneration. The more of these fat-soluble nutrients you are able to absorb, the better off you are. We know that monounsaturated fats (extra-virgin olive oil is your best choice) significantly boost levels of carotenoids in your bloodstream after eating a salad. Eggs in your salad have a similar effect. Absorption of carotenoids is almost four times greater when the salad contains three eggs compared to no eggs. The nutrients and fats found in the egg are helping the carotenoids get into your bloodstream.…

The roots of gelato go back thousands of years, at least 5000 years to when Egyptian pharaohs would offer guests a cup of ice sweetened with fruit juice. The Romans took it to an explosive level by enjoying ice harvested from the volcanoes Vesuvius and Etna covered with honey. The modern history of gelato, however, begins in Italy with the Renaissance. Italian architect Bernardo Buontalenti is credited with inventing creamy gelato. Then, Italian alchemist Cosimo Ruggieri created the first gelato flavour at the court of the Medici family in Florence. Since the 1700s there have been two “streams” of gelato: one made by mixing water with fruits such as lemon or strawberries (known as sorbet), and the other by mixing milk with cinnamon, pistachio and coffee or chocolate. Today, gelato…

Baked Tofu, Broccoli & White Miso Dressing Salad Recipe / Adam Guthrie Miso is made in a few different varieties. White miso is a lighter version and is sometimes referred to as light miso, and is often sweeter and has a shorter fermentation time. Serves: 2 Baked Tofu 500g firm tofu, cut into bite-sized cubes 1 head broccoli, cut into large florets 1 tsp ground coriander 1 tsp ground cumin 1 tsp chilli flakes 1 tsp salt Dressing ¼ cup fresh lemon juice ¼ cup water 2 tbsp white miso ¼ tsp sesame oil To Serve 100g microgreens 1 tsp white sesame seeds 1 red chilli, sliced Preheat oven to 200°C and line a baking tray with greaseproof paper. Mix the baked tofu ingredients in a bowl, place on baking…