Indholdsfortegnelse for Issue #44 2022 i Eat Well

EATWELL for the love of food…

Blueberries (Vaccinium spp.) were originally a wild crop, growing in cold swamps in northern America and Europe. They were introduced to Australia in the 1960s and grow on bushes in clusters. Unlike other berries, do not continue to ripen after picking. The pigments that colour the fruit are also the ones that provide antioxidant effects and these days berries are hailed as a “superfood". Growing blueberries Until recently, you could only grow good blueberries in cold climates. Now there are blueberry varieties that can grow up into the tropics. Brightwell, a rabbiteye variety, is hardy, offers a large harvest, and is ideal for the home garden. Misty is one of the most attractive blueberries, with bluish-green leaves that contrast with striking pink and white spring flowers. You can get an…

ARTICLE mascarpone Mascarpone (correctly pronounced mahs-car-POH-nay) is perhaps best known as an essential ingredient in the Italian dessert tiramisu, its sensory pleasures due to its naturally high percentage of saturated fat, which lends a distinctly satisfying texture and subtle flavour to recipes. This soft and creamy cow’s milk cheese is steeped in Italian food tradition, making it a cultural and time-honoured delicacy to explore with gusto in your own kitchen. History of the cheese Mascarpone originated in the region of Lombardy, south of Milan, in the northern part of Italy during the late 16th to early 17th century. It is believed that during this period, dairymen in the area (which boasts a rich dairy and agricultural heritage) became famous for making and selling fresh cheese made from cream, and it…

Ryan Reynolds, the General Manager of The Organic Milk Co., shares more about the brand as well as a delicious Cheesy Artichoke Pull-Apart Bread recipe. Get to know The Organic Milk Co. The Organic Milk Co. is a collaboration of the largest network of organic dairy farmers in Australia. Ryan Reynolds says The Organic Milk Co. made the move towards ethical, certified organic farming practices to deliver Australian families organic dairy products that are free from genetically modified ingredients, chemicals, pesticides, added hormones and antibiotics. Reynolds shares that the journey commenced in 2015 after the directors of Australian Consolidated Milk (the parent company of The Organic Milk Co.) noted the growing demand for Australianmade organic dairy products. "After identifying the opportunity, a recruitment and conversion program commenced to take the…

Iron-Rich Bircher Muesli GF VG Recipe / Lisa Guy Nuts, seeds and oats are all good plant-based sources of iron. Iron plays an essential role in energy metabolism, which is the process of making energy from the food we eat. One of the most common symptoms of low iron levels is tiredness and fatigue. Adding vitamin C-rich fruits to this breakfast increases the absorption of iron from these foods. Serves: 2 1½ cups rolled oats ¼ cup sunflower seeds ¼ cup pumpkin seeds ¼ cup hemp seeds ¼ cup flaked almonds 1 cup coconut milk 1 cup coconut water 1 tsp vanilla extract 1 large organic green apple, shredded with skin on 1 kiwi fruit Toppings Coconut yoghurt, coconut flakes, other fruits 1. Place oats, seeds, almonds, coconut milk, coconut…

Mulled Wine GF V Recipe / Giesen Serves: 4 500mL Giesen 0% Merlot 20 cloves 5 star anise 1 cinnamon stick 1 vanilla bean stick, sliced open so the paste is exposed 1 tbsp honey 1. Put 500mL of the Giesen 0% Merlot in a pot. 2. Add cloves, star anise, cinnamon stick and the opened vanilla bean stick. 3. Simmer on a medium/high heat for 10 mins. Ensure the Giesen 0% Merlot is not boiling. 4. Add the honey after 10 mins, continuing to cook the mixture. 5. After the wine has been on a medium/high heat, let it simmer for 10 mins on a low heat with the pot lid on. 6. Pour your wine into a glass and enjoy! Rosé Lemonade GF VG Recipe / Giesen Serves: 1…

Raw Cacao & Orange Energy Balls GF VG Recipe / iKOU You can enjoy these straight from the freezer as they don't get frozen solid, so you can have a ready supply of a nourishing burst of energy and protein to keep you satisfied until the next mealtime. These are much healthier than a chocolate habit at night too, and the raw cacao in these will boost your mood. Makes: 20 balls ½ cup macadamia nuts ½ cup cashews 1½ cups almonds 7 Medjool dates, pitted 1 cup dried cranberries 6 tbsp raw cacao powder 4 tbsp flaxseed (linseed), ground 2 tbsp maca powder ½ cup freshly squeezed orange juice Zest 2 oranges 3 tbsp hemp seeds, for rolling (optional) 1. Put all the nuts in a blender or food…

Sin Chew Fried Rice Stick Recipe / PEARL RIVER BRIDGE Serves: 2 100g PEARL RIVER BRIDGE Kong Moon Rice Stick 1 egg 15g onion, sliced 30g ham, sliced 30g shrimp To Serve 10g cayenne chilli, sliced 15g scallion, sliced Seasoning 1 tsp PEARL RIVER BRIDGE Premium Delicious Soy Sauce 1 tsp curry powder 1 tsp curry paste 1 tsp PEARL RIVER BRIDGE Sesame Oil Salt, to taste 1. Boil water to about 90°C. Soak the rice stick in the hot water for 3-5 mins. Remove and mix with oil. 2. Fry egg, onion, ham and shrimp together. 3. Mix the curry powder and curry paste with some oil. 4. Fry the rice stick in a pan, mix well with all seasoning, cayenne chilli and scallion. 5. Mix well and serve.…

Lemon & Ginger Chicken Stir-Fry GF Recipe / Naomi Sherman Perfect for a quick dinner the kids will love, this sweet and tangy stirfry has none of the usual heat. You can mix and match your stir-fry vegetables to suit what you have on hand or what your family prefers. Serves: 4 750g chicken thighs, boneless, skinless, cut into bite-size pieces 2 tbsp light-flavoured oil 3 garlic cloves, finely chopped 1 tbsp grated ginger 2 medium zucchinis, cut into large chunks 1 red capsicum, sliced 1 red onion, cut into thin wedges 2 tbsp honey ¼ cup coconut aminos or soy sauce ¼ cup lemon juice 1 cup sugar snap or snow pea pods 1. Heat chicken and oil in a frying pan 2. Brown chicken, in batches if necessary,…

10 years of Pana Organic 10 years ago, Pana Organic was born from founder Pana Barbounis’s passion for healthy living, good food and protecting the environment. What began as a side hustle creating delicious vegan, organic chocolates and delivering them on his Vespa to local grocers around Melbourne, quickly grew into a thriving business. Today, the team are as passionate as ever about creating innovative new products in unique, feel-good flavours, as well as healthy versions of all your old favourites. While the range has grown to include dreamy frozen desserts, spoonable spreads, wholesome drink blends and gifting ranges, their approach to quality has never wavered. Pana Organic products are Australian made (their 45g chocolate bars are still made by hand in their Melbourne kitchen!) and they’re passionate about supporting…

Edamame, Avocado & Chilli Oil DF GF V Recipe / Corn Thins Serves: 1 3 CORN THINS slices Handful edamame 1 small avocado, thinly sliced Chilli oil 1. Remove the soybeans from the edamame. 2. Layer the avocado onto each CORN THINS slice, then add the soybeans and drizzle on some chilli oil. Season with salt and pepper if desired. Apple & Cinnamon Slice GF Recipe / Corn Thins Makes: 10-12 slices 1 bag CORN THINS slices 1½ cups milk ½ cup packed brown sugar ½ cup egg whites 1 tbsp melted margarine ½ tsp cinnamon 1 tsp baking powder 1½ cups chopped apples 1. Place CORN THINS slices into a food processor and process until roughly a fine consistency. 2. Preheat oven to 175°C. 3. In a mixing bowl,…

Cheesy Baked Cauliflower & Fennel GF V Recipe / That's Amore Cheese Serves: 6 1 fennel, cut into thick slices 1 small cauliflower, cut into florets 1 leek, sliced 2 tbsp extra-virgin olive oil 400g That's Amore Ricotta Delicata 400mL That's Amore Real Milk 1 pinch ground nutmeg Salt & pepper, to taste 50g That's Amore Grated Parmesan Dill, leaves chopped 1. Preheat oven to 180°C. 2. Boil fennel and cauliflower in a large pot of salted boiling water for 5 mins, drain and set aside. 3. In a small pan, sauté leek with olive oil for 4 mins, Set aside. 4. Place ricotta, milk, nutmeg, salt and pepper in a blender and combine until smooth. Add more milk if needed. 5. Add leek, fennel and cauliflower to a large baking…

Scrambled Eggs with Avocado, Goat's Cheese & Dukkha Recipe / Sunny Queen Farms Serves: 4 2 ripe avocados, mashed Salt & pepper, to taste ½ tbsp lemon juice 500g Sunny Queen Farms Scrambled Egg Mix 4 slices thick-cut sourdough or favourite bread ½ tbsp extra-virgin olive oil 1 cup rocket or spinach leaves ½ cup goat's cheese Dukkha, for seasoning Fresh parsley or coriander, for seasoning 1. Mix avocado with sea salt, pepper and lemon juice until combined 2. On medium heat, pour Sunny Queen Farms Scrambled Egg Mix pouch into frying pan and move around, scraping pan gently with a spatula to scramble. 3. Meanwhile, toast bread. 4. Lightly drizzle the bread with extra-virgin olive oil and top with rocket or spinach leaves. 5. Add avocado, scrambled eggs and goat's…

Chicken with Leek & Mushroom GF Recipe / Naomi Sherman The ultimate in comfort food, this dish combines golden-brown chicken with luscious leeks and deeply delicious mushrooms in a rich and creamy sauce. Serve with silky mashed potato and eat curled up in front of a good movie. Serve: 6 3 chicken breast fillets, approx, 750g in total 2 tbsp olive oil 4 tbsp butter, divided 500g mushrooms, sliced 1 tsp thyme leaves 2 large leeks, pale green & white parts only, thinly sliced ½ cup chicken stock 2 tsp apple-cider vinegar 300mL cooking cream or pure cream 1. Cut the chicken breasts in half horizontally, then cut those pieces diagonally. 2. Heat olive oil and 2 tbsp butter in a large pan and brown the chicken pieces in batches…

Healthy Apple & Oat Cookies V Recipe / Nerada Tea Makes: 10-12 cookies 130g rolled oats 130g grated Granny Smith apple 100g grated carrot 40g sultanas 1 egg 50mL light olive oil ½ tsp cinnamon 50g wholemeal self-raising flour 50mL maple syrup 20g caster sugar 1. Line a baking tray with baking paper. 2. Place all ingredients in a bowl and mix well. Using an ice cream scoop, scoop dough into large cookies (about 2 tbsp dough per cookie). Place on tray and chill for 20 mins to firm up. 3. Preheat oven to 170°C. Press down gently on cookies to create a cookie shape and bake for 25 mins. Allow to cool on the tray — cookies will firm once cooled. 4. Serve with your favourite cup of Nerada…

Turkey Burgers Recipe / Naomi Sherman Higher in protein and lower in fat than chicken, turkey is often overlooked as a protein. I love to use turkey breast steaks and pulse them in my food processor to make the minced meat. This way, I know exactly what is in my burger. Makes: 8 1 zucchini, approx. 300g, grated 800g turkey breast steaks 1 egg 2 tsp minced garlic 1 tsp onion powder 1 tsp salt ½ tsp ground black pepper Zest ½ lemon 1 tbsp chopped parsley 1 shallot, finely diced Green Goodness Dressing ½ cup Greek yoghurt ¼ cup mayonnaise 4 tbsp fresh coriander, chopped finely Zest ½ lemon 2 tsp lemon juice ½ tsp salt ¼ tsp ground pepper 1 tbsp chopped parsley 1. Squeeze moisture out of…

FROM THE EATWELL TEAM Welcome back to EatWell with Emma TV! With former MasterChef winner Emma Dean as our star recipe creator and more than 20 brands joining the program, our collaboration has been a huge success. In this issue, we're celebrating the warmer months and welcoming spring in the most delicious of ways. As always, we’d like to thank Toffee Studios and all the filming crew, the wonderful brands who make this possible and, of course, our EatWell community — we truly couldn't do this without you. Want to recreate our bespoke recipes in your own kitchen? Emma Dean shows you how… To view more EatWell TV recipes, visit eatwellmag.com.au…

Spice up dinner There is nothing like a Mexican burrito dish to spice up a weeknight meal, right? But it can be made even better when it has a sprinkle of crunchy goodness and is gluten-free. You can make this impressive meal in 20 minutes or less if you are organised and make the Mexican-Spiced Crispy Crumble ahead of time. The crumble offers a nice addition to your pantry and works well on a cheesy burrito, sprinkled over a red capsicum and cashew dip, scattered on top of salads, eaten by the handful or as a topping on ice cream. Trust us, it’s delicious. Cheesy Burrito with Mexican-Spiced Crispy Crumble Makes: 2½ cups Mexican-Spiced Crispy Crumble 1 cup Gloriously Free Traditional GF Oats ¼ cup slivered almonds 2 tbsp flaked…

Pip, tell us about your journey into the food world. Where did it begin and how? It has been a roundabout kind of journey, that's for sure. I grew up on a sheep and rice farm in the Riverina and was fortunate to know where my food came from and be surrounded by a family who loved eating. My mum is a very natural cook and I do recall cooking a lot in my younger years. Despite this, I didn't plan a career in food. I completed a Bachelor of Arts degree at Sydney University majoring in modern history and anthropology. It makes me laugh thinking about it now but it was a three-month university work placement in Vietnam which eventually led me into a career in food. The new,…

Cacao Pancakes GF VG Recipe / Organic Merchant Makes: 12 1 cup buckwheat flour 4 heaped tsp Organic Merchant Dust of choice 1 tsp baking soda 2 tbsp coconut sugar (optional) 1-1.5L milk of choice 1. In a large bowl, combine all the dry ingredients and stir well. 2. Whisk in milk to create a batter. 3. Set stovetop to medium and add butter/coconut oil. 4. Gently pour ⅓ cup of batter into pan using ladle/large spoon to create pancakes roughly the size of an orange. 5. Flip pancakes over once bubbles have risen on the surface. 6. Set/stack cooked pancakes on wire rack or plate and continue until batter is finished. Self-Saucing Pudding V Recipe / Organic Merchant Makes: 4-6 ½ cup Organic Merchant Dust of choice 1 cup…

SEASONAL FOOD spring Spring Fruit Apples (Lady Williams), banana, cherry, cumquat, grapefruit (pink and yellow), lemon, loquat, lychees, mandarins (Ellendale and Murcot), mango, melons (honeydew, rockmelon and watermelon), oranges (blood and Seville), papaya, pawpaw, pineapple (smooth leaf), starfruit, strawberries and tangelo. Vegetables Artichoke, Asian greens (buk choy, choy sum, gai laan, wonga bok), asparagus, avocados, beans (broad and green), broccoli, cabbage, carrot, cauliflower, choko, cucumber, leek, lettuce, mushrooms (morel), onions (salad and spring), peas (green, snow and sugar snap), sweet potato, potato, pumpkin, silver beet, spinach, watercress and zucchini flowers. Seasonal tip: Store your onions in a cool, dry place as light exposure causes bitterness. Since onions absorb moisture, avoid leaving them anywhere damp and never store them near potatoes because spuds give off both moisture and gases that make…

Whether you're making a chia-infused pudding, a spicy stir-fry or a freshly baked loaf, here are some of the healthiest seeds on offer and some handy ways to incorporate them into your cooking, boosting your health while you're at it. Chia The holy grail when it conies to seeds, this “superfood” has a mild taste but packs a punch when it comes to nutritional benefits. Chia seeds are a great source of plant-based protein and are high in fibre, healthy fats, essential amino acids as well as calcium, magnesium, iron, zinc and folic acid, just to name a few. This makes them particularly beneficial for digestive, bone, heart and brain health. Chia seeds are also extremely versatile in cooking because they have a subtle flavour and don't need to be…

EATWELL for the love of food…