Indholdsfortegnelse for Issue #34 2021 i Eat Well

Cholado is a Colombian creation that is considered both a drink and a dessert. It’s a cross between a fruit salad, a mocktail and a frozen dessert that is prepared with fresh fruit like strawberries, bananas, pineapple, papaya, kiwi fruit, passionfruit, condensed milk and a sweet syrup called “mora” made with Colombian blackberries. You might not be able to make a true Colombian cholado, but you can make a version of this refreshing drink at home. Just cut up your fruit and then crush some ice in a blender. Cover the inside of a glass with condensed milk. Fill the glass with ice to half full then fill the remaining space with chopped fruit. Cover the fruit with condensed milk and then top with shredded coconut, mango slices and vanilla…

Creamy Mushroom Fettuccine Recipe / Vetta Rural Aid Serves: 4 350g Vetta Rural Aid Fettuccine 2 tbsp unsalted butter 3 cloves garlic, minced 500g mushrooms, thinly sliced 300mL cup full-fat cream ½ tsp dried thyme ½ tsp dried oregano Salt & freshly ground black pepper, to taste 100g parmesan Fresh parsley, to serve Cook pasta according to packet instructions. Drain, keeping a mug full of the pasta water, and set aside. Melt butter in a large pan over medium heat, add garlic and mushrooms. Cook, stirring occasionally, until tender and browned, about 5–6 mins. Stir in cream, thyme and oregano and season with salt and pepper, to taste. Bring to a boil, reduce heat and simmer until slightly reduced and thickened, about 5–6 mins. Stir in pasta and parmesan. Adding…

Cheesy Vegetable Slice Recipe / Georgia Harding This cheesy vegetable slice is super quick and easy to make and is great for breakfast, whether cooked first thing in the morning or prepared earlier and served cold. Best of all it’s super versatile so have a play with ingredients to vary it to suit your tastes and dietary requirements. Serves: 4 1 tbsp olive oil 8 free-range or organic eggs, beaten 1 tbsp Dijon mustard 120mL milk of choice 4 tbsp tapioca flour or arrowroot flour Sea salt & freshly ground black pepper, to taste 100g cheddar cheese, grated 1 small red onion, very finely diced 1 clove garlic, crushed 1 red capsicum, diced 1 corn cob, kernels removed Preheat the oven to 180°C (fan-forced) and grease a casserole dish with…

Garlic Sesame Noodles Recipe / Pearl River Bridge Serves: 3 Sauce 2 tbsp Pearl River Bridge Superior Light Soy Sauce 2 tbsp Pearl River Bridge Premium Oyster Flavoured Sauce 1 tbsp sugar 2 tsp Pearl River Bridge Sesame Oil 1 tbsp apple-cider vinegar 1 tbsp minced garlic ½ tbsp minced ginger ½ tsp white sesame seeds 200g noodles or spaghetti Chopped spring onions, to garnish Chopped parsley, to garnish Mix all sauce ingredients in a small bowl, stir to combine well and make sure sugar has completely dissolved into the sauce. Add minced garlic, minced ginger and sesame seeds, stir to combine well again. Cook noodles according to the package instructions, drain and transfer into a bowl. Add the sauce and toss noodles to blend well with sauce, garnish with…

Jamaican Polenta Porridge Recipe / Georgia Harding This Jamaican-inspired breakfast is a lovely change from oatmeal. In Jamaica, cornmeal porridge is a common breakfast. I’ve replaced the traditional condensed milk with healthier options and I think the ginger honey complements the spices and sweetens it beautifully. Serves: 2 1 cup water 270mL coconut milk 1 cup coconut water 1 tsp vanilla essence ½ tsp ground cinnamon ¼ tsp ground nutmeg ½ cup coarse polenta To serve 1 tbsp honey (or maple syrup for VG option) ¼ tsp ground ginger In a medium saucepan, bring the water, coconut milk, coconut water, vanilla and spices to the boil. Reduce to a simmer and add the polenta, whisking constantly to begin. Turn down the heat so the porridge is just breaking bubbles on…

Whether fresh or dried, figs are a sweet snack that conjure up images of the Mediterranean — and it is largely thanks to European and Middle Eastern migrants that Aussies can enjoy this small but mighty fruit. Figlicious is run by Gebran Azzi, who grows figs in Glenorie, New South Wales. Azzi’s parents came to Australia as refugees, escaping the war in Lebanon. “My father and his brother brought in Lebanese cucumbers and started growing them, then they moved into tomatoes and capsicums,” says Azzi. He worked as a property valuer for a decade but when his parents retired, he decided to make use of the empty greenhouses. “I started researching a crop that wasn’t so labour intensive to grow and I picked figs,” he says. “There’s not much labour…

Burrata Salad with Nectarines & Tomatoes Recipe / That’s Amore Cheese Serves: 2 1 That’s Amore Burrata 3 large nectarines 1 handful heirloom tomatoes Extra-virgin olive oil 2 tsp balsamic vinegar Salt & pepper, to taste 6 basil leaves Remove Burrata cheese from the fridge half an hour before serving and gently drain the water. Cut nectarines and tomatoes into halves and place in a bowl, dress with 1 tbsp of olive oil, 2 tsp of balsamic vinegar and salt and pepper, to taste. Mix well and put the nectarines and tomatoes on a plate, add basil leaves and finish with Burrata on top. Farfalle with Zucchini & Stracciatella Recipe / That’s Amore Cheese Serves: 4 2 zucchinis 2 garlic cloves, peeled & chopped 1 cup fresh basil leaves 2…

Chicken Breast, Roast Peach & Cannellini Bean Salad Recipe / Raymond Capaldi for The Bare Bird Serves: 4 Peach Liqueur Marinade 80g brown sugar 80mL cherry vinegar 50mL peach liqueur 100mL Chinese molasses 60g ketchup Wooden skewers 4 peaches, quartered 300g The Bare Bird Chicken Breast Fillets, diced Cannellini Bean Salad 400g tin cannellini beans 5 tbsp lemon olive oil 1 bunch parsley Salt & pepper, to taste Fresh chilli (optional) 200g sour cream 25g mild curry powder Juice ½ lemon Fresh herbs of choice, to garnish Preheat oven to 170°C. To make the peach liqueur marinade, boil sugar and vinegar until syrupy. Add peach liqueur, molasses and ketchup. Allow to cool. Place peach at the end of the skewer, then thread chicken and peach alternately, completing the skewer with…

When it comes to lunch, the easy option is to throw something between two slices of bread, but if you are allergic to gluten or gluten-intolerant, that’s not an option. The good news is that you don’t have to choose gluten-laden bread to make yourself an easy, filling lunch. To get you started on gluten-free lunch ideas try our: pesto, asparagus and tomato risotto; roast veggie frittata; quinoa rainbow salad; gluten-free smashed avocado toast with veggies; quick salad jars; and tomato and beetroot soup. Zucchini & Carrot Raw “Pasta” with Pesto Sauce Recipe / Adam Guthrie If you are sensitive to gluten, this raw “pasta” is a fun way to enjoy the flavours of a traditional pasta dish and it will leave you feeling light but full of energy. Serves:…

Raw Lemon Curd & Blueberry Labneh Tarts Recipe / Corn Thins Makes: 6 Note: You need to begin this recipe the night before 2 cups walnuts 6 Whole Grain Thins ™ Ancient Grain slices or CORN THINS® , roughly broken 10 Medjool dates, seeds removed 80g coconut oil (softened) 1 tsp vanilla bean paste Pinch salt 6 × 16cm round, loose-bottomed tart tins 600g labneh Store-bought lemon curd Fresh blueberries, to serve The night before, in the bowl of a food processor combine the walnuts, Ancient Grains slices, dates, coconut oil, vanilla and a pinch of salt. Process until the mixture forms a paste. Divide the mixture between the tart tins, pressing into the edges and base to form an even shell. Freeze overnight. When ready to serve, gently press…

Gluten-Free Granola with Cacao Recipe / Organic Merchant Makes: 6–10 servings 4 cups certified gluten-free rolled oats 2 cups raw nuts & seeds (sunflower seeds, almonds, pumpkin seeds, sesame seeds) 1 tsp fine-grain sea salt 2 tbsp Organic Merchant’s Spark Dust ½ cup melted coconut oil ½ cup maple syrup, rice syrup or honey for non-VG option 1 tsp vanilla extract Coconut flakes (optional) Milk or yoghurt of choice, kefir or fresh fruit, to serve Preheat the oven to 180°C and line a large baking dish with parchment paper. In a large mixing bowl, combine the oats, nuts and seeds, salt and Spark Dust. Stir to blend. Pour in the oil, syrup and vanilla. Mix well until ingredients are lightly coated. Pour the granola into a prepared dish and use…

Seasonal eating is a delightfully romantic thought in a prosaic world, but is seasonal food worth it? It turns out that seasonal food not only tastes better than non-seasonal food, it is better for you and the environment too. Before we look at the benefits, we should be clear what we are talking about. Seasonal and local There are two concepts out there when it comes to seasonal food: “Global seasonality” and “local seasonality”. Global seasonality refers to food that is produced according to the normal production season but which then may be consumed anywhere in the world. This might mean someone in Australia eating a navel orange in December from Florida. That orange would technically be “in season”, but the distance it has travelled would negate the environmental advantages…

Cashew Queso Recipe / Georgia Harding This delicious, cheesy vegan dip is a quick and easy low GI snack. It’s delicious served with a rainbow of vegetable crudités or corn tortillas. Makes: 1 cup 1 cup raw cashew nuts ¾ cup boiling water 2 tbsp nutritional yeast 1 small clove garlic 1 chipotle chilli in adobo sauce ½ tsp sea salt ½ tsp ground cumin Place all ingredients together in a high-speed blender. Process until smooth and creamy, approximately 1 min. If you find it’s too thick, add more water. If it’s not quite thick enough, add more cashew nuts. Tip: If you prefer a spice-free Queso, replace the chipotle chilli with a teaspoon of smoked paprika. Peanut Butter Fudge Recipe / Georgia Harding This is a really quick-and-easy-to-make, low…

Asian Cauliflower Taco Recipe / The Bare Health Studio for Niulife Serves: 2 Slaw ¼ red cabbage, thinly sliced 2–3 spring onions, sliced Juice 1 lime 1 generous pinch salt 1 tsp sesame or olive oil Cauliflower ¼ cup tapioca flour ⅓ cup filtered water 1 tbsp sesame seeds + 1 tsp extra for serving 1 tbsp coconut oil 2 cups of cauliflower, chopped into bite-size pieces 4 tbsp Niulife Sweet Chilli Coconut Amino Sauce 1 tsp Niulife Vegan Fysh Sauce Taco Sauce 2 tbsp coconut yoghurt ¼ lime, juiced ¼ tsp lime rind 1 pinch cumin 1 pinch chilli powder 1 pinch coriander ½ garlic clove, minced 6 soft shell corn tacos ½ avocado To make the slaw, combine cabbage, spring onion, lime juice, salt and oil in a…

Bibimbap Recipe / Tilda Serves: 4 Gochujang sauce 3 tbsp Gochujang chilli paste 1 tbsp soy sauce 1 tbsp sesame oil 2 garlic cloves, crushed 2 packs Tilda Coconut Basmati rice 150g carrots, cut into very thin strips 150g daikon radish, peeled & cut into thin strips 150g bean sprouts 150g cucumber, halved lengthways & cut into thin strips 2 tbsp vegetable oil 200g mushrooms 300g spinach 4 eggs 2 tbsp sesame oil 2 tbsp soy sauce Toasted sesame seeds, to serve Place all the ingredients for the Gochujang sauce in a bowl, cover and set aside. Pour the rice in a large pan of boiling water and cook for 20–30 mins or until just tender. Drain the rice and serve in 4 individual bowls. Place the carrots in a…

Creamy Vegan Spaghetti Carbonara Recipe / Ulu Hye Serves: 4 Mushroom “Bacon” 2 cups thinly sliced mushrooms 1 tsp smoked paprika ¼ cup salt 1 tbsp tamari 1 tbsp olive oil 1 tsp garlic powder 1 tsp onion powder 1½ cup Ulu Hye nut milk (use more or less depending on the consistency you wish to have) 1 tsp salt Egg-free Sauce ½ head cauliflower, chopped into small chunks ¾ cup cashews, soaked for 30 mins in warm water ¾ cup nutritional yeast ¼ cup lemon juice Splash tamari 1 tbsp Dijon mustard 500g dried spaghetti of choice (GF, if required) Chopped parsley, to garnish Vegan parmesan: ½ cup hemp seeds, 4 tbsp nutritional yeast, ¼ tsp garlic powder, ½ tsp salt all blitzed in your food processor for 3–5…

Poisson cru is the French name for a Tahitian dish that is known as “ia ota” (ee-ah oh-tah) in Tahitian. The literal French translation of poisson cru is “raw fish” which is a decent clue as to the nature of the dish. It is most commonly made with raw fresh tuna but can also be made with crab, eel, lobster, mussels, prawns, octopus or sea urchin. The fish is cut into 1cm cubes then covered in lime juice and chilled for 20 minutes. Some of the lime juice is drained and then chopped onion, green capsicum, cucumber and tomatoes are added. Just before serving it is all covered in coconut milk and then presented on a bed of lettuce for a tasty, fresh nutritious meal.…