Indholdsfortegnelse for Issue #35 2021 i Eat Well

Leeks have been enjoyed by humanity for millennia, and for at least 4000 years we have been cultivating them as a crop. Leeks are usually harvested commercially and ideally should be eaten as soon as possible after picking. When buying you should look for crisp, firm, white stems that are thin for the best-tasting options. It’s not ideal but you can store them for up to two weeks in a bag in the coldest part of the fridge. When you use them, leeks make a delightful garnish for soups, salads, roast vegetables, meats, fish and many other dishes.…

Creamy Mexican Chicken Recipe / Georgia Harding Delicious, nutritious, tasty as anything and so quick and easy to make. There are no complaints when this is on the menu! This creamy Mexican chicken is just divine and it’s also gluten-, grain-and dairy-free. It’s perfect for big batch cooking. Serves: 8 4 cloves garlic, finely chopped 2 × 400g tins diced tomatoes 2–4 chipotle in adobe sauce or 2 heaped tsp each cumin & smoked paprika 140g raw almonds 6 sticks celery, roughly chopped 240mL chicken stock or bone broth 2 tsp sea salt or to taste 1kg boneless & skinless chicken thighs, diced 2 × 400g tins black beans, drained & rinsed 2 bunches fresh coriander leaves, finely chopped Place the garlic, tomatoes, chipotle, almonds, celery, stock and sea salt…

Spice-Encrusted Chicken & Veggies with Avocado Dressing Recipe / SoleFire Wellness for The Bare Bird Serves: 3–4 500g The Bare Bird Chicken Thigh Fillets Sea salt, to taste 1 tbsp ground paprika 2 tsp ground cumin 1 tsp smoked or regular sea salt ¼ tsp chilli or cayenne powder 1 red onion, cut into 6 wedges 1 bunch Dutch carrots, tops trimmed 10 Brussels sprouts, halved 1 large parsnip, peeled & cut into strips 3 tbsp extra-virgin olive oil Fresh parsley, to garnish Avocado Dressing 1 large avocado 3 tbsp light extra-virgin olive oil ⅓ cup water Juice ½ large lemon 1 clove garlic, crushed ¼ tsp sea salt Lightly salt chicken and set aside to rest while preparing other ingredients. Preheat oven to 220°C and line a baking tray…

Vegetable Satay Skewers Recipe / Tilda Serves: 4 2 tbsp peanut butter or nut butter of choice 1 clove garlic, peeled & crushed 5cm piece ginger root, peeled & grated 2 tbsp soy sauce or tamari 1 tsp sesame oil 1 tbsp vegetable oil 2 tbsp clear honey 1–2 tbsp warm water 600g vegetables cut into chunks (button mushrooms, peppers, zucchini, baby corn & red onions) 2 pouches Tilda Coconut, Chilli, Lemongrass Rice, cooked according to packet instructions 2 spring onions, sliced (optional) Handful toasted nuts of choice, cashews or peanuts etc Prepare the satay sauce by blending the peanut butter, garlic, ginger, soy sauce, sesame oil, vegetable oil, honey and warm water to a smooth paste. Prepare the vegetable skewers by alternating chunks of vegetables onto metal or wooden…

Flavonoids are a class of antioxidant nutrients found in many plants. They are known to reduce risk of stroke (the brain shutting from a lack of blood supply due to a blockage or embolism or leakage from blood vessels). There are many different types of flavonoids, however, and we know that flavonones, a type of flavonoid found in citrus, are especially effective. For example, research has shown that women who eat a lot of citrus fruits have a 19 per cent reduction in stroke risk compared to women who eat less. Oranges and orange juice have the highest flavonone content (82 per cent), followed by grapefruit and grapefruit juice. To increase your flavonone intake though, it is always best to go for the whole fruit as the juice is higher…

Vegeful Plant-Based Burger Recipe / Ceres Organics Serves: 4 ½ cup Ceres Organics Red Lentil & Black Sesame Burger Mix ⅓ cup boiling water Oil To Serve Burger buns Gherkins Red onion Ceres Organics Egg-Free Vegan Mayonnaise Lettuce Tomato sauce Combine ½ cup burger mix with ⅓ cup of boiling water and leave to thicken for 10 mins. Shape into palm-sized patties. Pan-fry over a medium heat for about 5 mins on each side. Layer burger buns with mayonnaise, tomato sauce, patty and anything else you desire. Herbalicious Zucchini Fritters Recipe / Ceres Organics Serves: 2 1 pack Ceres Organics Herbalicious Fritter Mix 1 medium zucchini, grated Toppings Avocado Tomato relish Rocket Spring onion Cherry tomatoes Lemon wedges Make fritter mix batter according to instructions on packet. Once thickened, mix…

Matcha Maple Muesli Bars Recipe / Lakanto Makes: 14 bars 2 cups rolled oats 1 cup pumpkin seeds ½ cup Lakanto Maple Syrup ½ cup hulled tahini 2 tbsp coconut oil 1 tsp vanilla extract ½ cup inca berries (or dried dates, figs, goji berries), roughly chopped 1½ cups puffed buckwheat (or rice, millet, quinoa) ¼ tsp sea salt 1–1½ tbsp matcha powder Preheat oven to 160°C. Combine oats and pumpkin seeds on a baking sheet and bake for 10–15 mins, stirring once or twice, until golden. In a small saucepan combine the maple syrup, tahini, coconut oil and vanilla. Whisk to combine, being careful not to overheat. In a large bowl, combine the cooled oats and pumpkin seeds with the chopped dried fruit, buckwheat puffs, salt and matcha. Pour…

Chicken Bacon Rolls with Chimichurri Recipe / Pearl River Bridge Serves: 2 Chimichurri 2 cloves garlic, chopped 15g onion, chopped 1 red hot chilli, chopped 10g Chinese parsley, chopped Juice ¼ lemon 30g parsley, chopped 10g fresh oregano, chopped 2 tbsp Pearl River Bridge Rice Vinegar Salt & black pepper, to taste Sugar, to taste ⅓ cup olive oil 1 chicken breast 6 rashers bacon ½ carrot, sliced into sticks 1 cucumber, sliced into sticks Cooking oil Seasoning 1 tbsp Pearl River Bridge Premium Deluxe Light Soy Sauce Salt, to taste Sugar, to taste White pepper, to taste Preheat oven to 200°C. To make the chimichurri, mix all the chimichurri ingredients together except the olive oil, then whisk oil into sauce. Butterfly chicken breast, then season with Pearl River Bridge…

Rye is a grain that is similar to wheat but darker in colour, and has an earthier taste with a denser texture. This grain has a high tolerance for growing in cold climates and originally grew hidden in wheat fields as a common weed. When ground from a grain into flour to make bread, rye boasts many health benefits. Rye bread is rich in fibre, contains less gluten than white bread (which makes it better for people sensitive to gluten) and contains an abundance of nutrients. These vitamins and minerals include magnesium, iron, phosphorus, zinc and potassium, as well as antioxidants. Although rye bread is widely consumed in Europe, the rustic bread is gaining traction in Australia due to its health benefits and delicious flavour. Honouring knowledge and tradition “Rye…

Antipasti Buffalo Mozzarella Balls Recipe / Justine Schofield as seen on Everyday Gourmet Serves: 2 2 × 125g That’s Amore Buffalo Mozzarella 50g prosciutto, sliced in small strips 12 green pitted olives, halved 1 large ripe tomato, diced Extra-virgin olive oil Salt & pepper, to taste 4 fresh basil leaves Remove mozzarella from fridge one hour before serving it. Drain the mozzarella from the water and cut each ball in half. With a spoon, delicately scoop out the centre of the mozzarella. Fill the mozzarella balls with sliced prosciutto, olives, fresh tomatoes and the remainder of the mozzarella previously removed. Finish with a drizzle of extra-virgin olive oil, salt & pepper to taste and fresh basil. Panna Cotta with Grilled Figs Recipe / Dario Di Clerico for That’s Amore Cheese…

Open Artichoke & Radish French Rolls Recipe / Raquel Neofit I don’t know what it is about combining fresh and marinated artichokes, but I just love the contrast. Serves: 2 2 small French baguettes, sliced through the middle Olive oil, to brush bread 2 radishes, thinly sliced 2 spring onions, sliced 1 small jar artichoke hearts ¼ fresh artichoke, thinly sliced Fennel fronds Pea shoots Salt & pepper Heat a grill pan over medium heat, brush the bread with olive oil and grill cut side down until char marks appear. Layer with radish, spring onion, artichoke hearts, artichoke, fennel fronds and pea shoots, season with salt and pepper. Tip: These little boats are great with a dill-based mayo too. Roasted Tomato & Asparagus Open Toasties Recipe / Raquel Neofit These…

Pumpernickel is a type of rye bread that was originally from Germany. The name comes from the German word “pumpern”, which means to break wind, and a version of the name “Nicholas”, which is associated with goblins or devils. So pumpernickel means, in effect, “devil’s fart”. It is made from pumpernickel flour that is made from ground rye kernels. The difference between pumpernickel and other rye breads is that it is made from the whole rye grain, while light rye is made with the centre endosperm of the grain. Dark rye can be either made with the endosperm and some of the outer kernel or just the endosperm and some colouring pigments. It’s the wholegrain nature of pumpernickel that might give it its devilish reputation. German pumpernickel combines a sourdough…

Tomato & Caramelised Onion Galette Recipe / Falcon Serves: 6 Pastry 1½ cups plain flour ¼ tsp salt 150g cold unsalted butter, diced 2 tbsp cold water 650g mixed-colour cherry tomatoes, halved Salt & pepper, to taste 50g unsalted butter 3 red onions, halved & thinly sliced 4 cloves garlic, chopped ¼ cup balsamic vinegar 1 tbsp honey 1 egg, beaten 125g fresh mozzarella, torn Extra-virgin olive oil, to serve Fresh basil leaves, to serve For the pastry, place flour, salt and butter in a food processor and pulse until butter is the size of peas. Add water and pulse again until dough just comes together. Wrap and refrigerate for 30 mins to chill. Meanwhile, toss the tomatoes with half a teaspoon of salt and set aside for 15 mins.…

Lavender Chia Pudding Recipe / Lisa Holmen Chia puddings are one of my go-to breakfasts — they are healthy, delicious and so easy to make. A hint of lavender in this pudding gives it a delicate taste and aroma. You can use whichever milk you like for this recipe — coconut, almond, oat or hemp just to name a few. If you prefer a stronger lavender flavour, allow to steep for a longer period. These puddings can be stored for up to three days in the fridge. Serves: 2 2 cups almond milk or any plant-based milk 1 tbsp culinary lavender ½ cup black chia seeds 1 tbsp maple syrup (optional) 1 tsp vanilla extract Pinch fine salt Fresh blueberries, granola & coconut flakes Heat the almond milk in a…

Peachy Freezy Shake Recipe / Herbalife Nutrition Blend up this refreshing shake for a healthy breakfast or lunch on the go. Serves: 1 28g Herbalife Nutrition Formula 1 Nutritional Shake Mix — French Vanilla 1 cup non-fat milk 1 cup peach slices, fresh or frozen 3–5 ice cubes Combine ingredients in a blender and mix well. Chocolicious Mug Cake Recipe / Herbalife Nutrition Get cosy with this nourishing meal replacement treat! Serves: 1 28g Herbalife Nutrition Formula 1 Nutritional Shake Mix — Dutch Chocolate 8 tbsp non-fat milk or soy milk 1 egg Spray the inside of a large mug with pan spray or wipe lightly with a paper towel dipped in canola oil. Combine ingredients in a blender and mix well. Pour into prepared mug and microwave on high…

Cherry & Dilmah Cinnamon, Turmeric, Ginger & Nutmeg Soup Recipe / Dilmah Serves: 6 5 cups cherries, stemmed & pitted 6 Dilmah Cinnamon, Turmeric, Ginger & Nutmeg Teabags 2 cups water 150g cherry purée ¼ cup granulated sugar 2 cups medium-dry Riesling ½ tsp xanthan gum, to emulsify 1 tsp orange zest 2 tbsp orange juice 1 tsp lemon juice 2 tbsp Kitul palm treacle Sour cream, for garnish Place 3 cups cherries in a medium pot. Add teabags, water, cherry purée, sugar and Riesling. Simmer over low heat until cherries are soft, about 15 mins. Transfer mixture to a blender or food processor and pulse until puréed, adding xanthan gum to emulsify to the required consistency. Bring back to pot. Add orange zest, orange juice, lemon juice and remaining…

Banoffee Peanut Butter Chia Breakfast Parfait Recipe / Ceres Organics Serves: 4 ⅓ cup chia seeds 400mL tin Ceres Organics Organic Coconut Milk 1 tbsp Ceres Organics Organic Maple Syrup ¼ cup Ceres Organics Organic Banoffee Peanut Butter 1 cup mixed berries (blueberries, chopped strawberries, raspberries) 2 bananas, sliced 2 tbsp chopped toasted hazelnuts 2 tbsp Ceres Organics Organic Cacao Nibs 8 Ceres Organics Original Coconut Wafer Rolls Place the chia seeds in a bowl with the coconut milk and maple syrup. Refrigerate for a few hrs until the chia seeds are soft and the liquid is absorbed. For each parfait, divide half of the chia mixture between 4 serving glasses. Top with a layer of peanut butter, berries and sliced bananas. Repeat each layer. Top with chopped hazelnuts, cacao…

Meal planning doesn’t always work. In a busy life there will be times when you don’t always remember to get all the ingredients you need for the recipe you planned. Then again, there might be moments when friends drop in or you get distracted by the kids or work, and suddenly you find yourself in need of a meal in short order. For those unplanned meal moments, here are some dishes you can have ready in 20 minutes that will please everyone: leek, capsicum and feta omelette; rainbow noodle salad; tomato pasta with olives and baby spinach; linguine vongole; vegetarian nasi goreng; pappardelle with garlic mushrooms; or a kale and blood orange salad. Leek, Capsicum & Feta Omelette Recipe / Georgia Harding This delicious leek, capsicum and feta omelette is…

Potato Gnocchi with Four Cheese Sauce Recipe / Grand Italian Serves: 4 ½ cup pure cream ½ cup milk 3 thyme sprigs 125g spreadable cream cheese 100g Gorgonzola cheese, crumbled 1 cup grated tasty cheese ⅔ cup shredded Parmesan cheese Pinch nutmeg White pepper, to taste 500g packet Grand Italian Potato Gnocchi ½ cup toasted walnuts, crumbled Extra Gorgonzola cheese, crumbled Extra thyme sprigs, to serve Combine the cream, milk and thyme in a saucepan and slowly bring to the boil, reduce the heat and add the 4 cheeses and nutmeg. Whisk until smooth then simmer very gently for 3–4 mins. Season with pepper and remove the thyme sprigs. Thin with a little pasta water if too thick. Meanwhile, boil the gnocchi as per packet directions, then drain well and…

Chickpea Fusilli with Sweet Potato Carrot Mac & Cheese Recipe / Explore Cuisine Serves: 4 1 box Explore Cuisine Chickpea Fusilli 3 carrots, peeled & grated 2 sweet potatoes, peeled & grated 2 cloves garlic, peeled Salt, to taste 2 cups vegetable stock 2 cups water 250g vegan cheese or yellow cheddar cheese, grated In a pan over medium heat, add carrots, sweet potatoes, garlic cloves, salt, vegetable stock and water and season. Cook for 12–15 mins until carrots and sweet potatoes are softened. Add to a blender and blend until smooth. Add cheese and blend again. Add sweet potato mixture back to pan, bring to a simmer, add fusilli and cook, stirring occasionally, for 15 mins. Serve immediately. Edamame Spaghetti Pesto Recipe / Explore Cuisine Serves: 4 1 box…

Boxty is a traditional Irish food. It is a potato pancake made with 70 per cent grated potato as well as flour, baking soda and buttermilk. You can get “loaf style” or “boiled” boxty, but the traditional form is made by mixing the ingredients together and then frying it in a pan like a normal pancake. The possibilities for serving boxty are virtually endless. It can be served with honey or butter, or sprinkled with sugar. Equally, it can be filled with vegetables, meat or cheese for a more savoury experience. However you have it, you’ll want more.…

Yellow Spiced Rice Recipe / Raquel Neofit Rice is a staple in Nepal and this sunny yellow rice takes full advantage of the spices and aromas the Nepalese cherish. It’s beautiful with a rich lamb curry or even a barbecue. The base of this dish clings together and cooks almost like a biryani. Serves: 8 2 tbsp olive oil 1 small onion, finely diced Pinch salt 1 tbsp ground cumin 1 tbsp dried oregano 1 tbsp ground turmeric 1 tbsp onion powder 1 tbsp garlic powder 1½ cups jasmine rice, washed & well drained 3 cups vegetable stock Heat olive oil in a frying pan over medium–low heat, add onion and salt and sauté until soft. Add the spices and fry until aromatic; be careful not to burn them. Add…