Indholdsfortegnelse for Issue 53 i Eat Well

You don’t usually hear from me on this page, but I’m not a new face. From the inception of Eat Well magazine nine years ago, I’ve been part of this culinary journey. Terry Robson, who usually shares a comedic tale or two here, brought this brilliant magazine to life. Recognising a gap in the marketplace for a healthy, inspiring recipe magazine, he developed the vision, pitched it to our publishers and I, as a fresh-faced intern, was lucky enough to jump on board. Thanks to Terry’s unwavering guidance, creativity and direction, we’ve built a vibrant community of readers who share a passion for food, healthy living and sustainability. Terry has been the heart and soul of this magazine, and he means the world to me personally. As my first and…

Cooking therapy is the perfect recipe to lift your spirits. it can reduce stress, helping you feel calm, relaxed and centred. It can also boost your confidence. There’s no doubt food and mood are artfully intertwined. We celebrate special occasions by sharing food, wine and laughter with those we love. We munch our way through a bar of chocolate when our heart has been stomped on, or nibble crisps while anxiously waiting to see if we’ve scored our dream job. Food as therapy We feed our feelings when we are bored, unhappy or anxious. But the real therapeutic benefit of food isn’t in the eating, it’s in the preparing and cooking. Rebecca Bruck, culinary therapist, says cooking can be a powerful tool in controlling overall wellbeing. We’ve all heard of…

Plantein brings Australian-made, plant-based protein products to food lovers who are after more than the usual veggie burger options. Plantein‘s mission is to provide consumers with meatfree choices that are better for the planet and better for you without compromising on flavour. For more information visit plantein.com.au Mediterranean Winter Roast Recipe / Plantein Serves: 4 2 x Plantein Plant-Based Mediterranean Roast Roasted Veggies 300g baby carrots, whole or sliced 600g white potatoes, peeled & sliced 1 small butternut squash pumpkin, peeled, seeded & cubed 250g Brussels sprouts, halved 250g purple Brussels sprouts, halved ½ cup olive oil 10 sage leaves 5 thyme sprigs 2 fresh rosemary sprigs Salt & pepper Gravy 2 cups milk of choice 2 tbsp cashew butter 1 vegetable broth cube ¼ tsp Dijon mustard 1 tbsp…

Roast Parsnip & Veggie Hummus Tart Recipe / Lisa Guy This hearty Mediterranean-inspired tart is jam-packed with flavour and important nutrients needed for good health and disease prevention including protein, dietary fibre, B vitamins, iron and protective antioxidants. Parsnips are a good source of potassium, an essential mineral that helps regulate blood pressure, fluid balance and muscle contractions. Serves: 4-6 Base 2 cups almond flour 2-3 cloves garlic, minced Good pinch sea salt & pepper ⅓ cup extra-virgin olive oil 1 tbsp + 1 tsp water Filling 1¼ cups thick hummus ½ butternut pumpkin, peeled & diced 1 medium red onion, quartered 2 medium beets 1 large parsnip, cut into bite-sized cubes Salt and pepper, to taste Handful feta Fresh basil leaves, for garnish 1. Preheat your oven to 200°C.…

The radish is one of the first recorded cultivated vegetables. In China there are records of radishes being grown as early as 700 BCE, and these humble little root crops were also favourites of the Egyptian pharaohs. The name “radish” comes from the Latin radix, which means a root. The first portion of their species name, Raphanus, in Greek translates to “quickly appearing”, which you will find is very apt once you start to grow these delightful vegetables. Indeed the very rapidity of their growth makes radishes a wonderful way to get children involved in gardening because the rewards for their efforts are almost instantaneous. Radishes are not exactly nutritional powerhouses but they are a good source of vitamin C, and they make a tasty appetiser or salad ingredient. Used…

Green Goddess Buddha Bowl Recipe / Sammy Jones This modern green goddess buddha bowl is a vibrant and nourishing dish that combines a variety of greens and textures, delivering a refreshing and wholesome meal. Serves: 2-3 Buddha Bowl 1 cup cooked quinoa or brown rice Steamed broccolini Sautéed kale with garlic Sliced avocado Roasted Brussels sprouts Cooked edamame beans Fresh greens (spinach, rocket or mixed greens) Green Goddess Dressing 1 ripe avocado 1 cup fresh basil leaves ¼ cup Greek yoghurt 2 tbsp lemon juice ½ tsp minced garlic 2 tbsp olive oil Salt & pepper, to taste 1. Assemble the cooked grains, steamed broccolini, sautéed kale, avocado, edamame and fresh greens in a bowl. 2. In a blender, combine avocado, basil, Greek yoghurt, lemon juice, garlic, olive oil, salt…

Brussels Sprouts Salad with Creamy Lemon Tahini Dressing Recipe / Lisa Guy Brussels sprouts are nutrient-dense vegetables that provides a range of essential vitamins and minerals including vitamins K and C, folate, iron and potassium. They're also rich in dietary fibre, which is important for digestive and cardiovascular health. Serves: 6 Dressing 3 tbsp tahini 1 tbsp extra-virgin olive oil 3 tbsp warm water 1 clove garlic, minced Good pinch sea salt 2 tbsp lemon juice Lemon zest, for garnish 3 cups shredded Brussels sprouts 3 cupsgreen leaf (rocket, baby spinach, shredded kale) Handful crumbled feta or shaved parmesan Handful fresh herbs (parsley, mint, coriander), extra for garnish Handful roughly chopped nuts (almonds, walnuts, pistachios) 1 medium avocado, quartered Optional Additions Shredded chicken, pomegranate seeds, dried cranberries, chickpeas 1. To make…

Swiss Bircher Muesli Recipe / Lisa Guy Originating in Switzerland, this wholesome mix of oats, nuts, seeds and fruits is a perfect way to kickstart your day. The dish was named after the creator of this healthy breakfast, Dr. Maximilian Bircher-Brenner. Serves: 2 1½ cups rolled oats ¼ cup sunflower seeds ¼ cup pumpkin seeds 2 tbsp hemp seeds ¼ cup roughly chopped almonds 1 cup plant-based milk 1 cup coconut water 1 tsp vanilla extract or paste 1 large organic green apple, shredded (skin on) ¼ cup Greek yoghurt Topping Suggestions Kiwifruit, sliced Pistachios, roughly chopped 1. Place oats, sunflower and hemp seeds, almonds, milk, coconut water and vanilla in an airtight container and mix until well combined. Seal and place in the fridge overnight. 2. Before serving, stir…

Spinach, Pumpkin & Ricotta Rolls Recipe / Lisa Guy These tasty rolls are loaded with betacarotene. Spinach and pumpkin are excellent sources of this important nutrient, which is converted to vitamin A in the body to help maintain healthy skin, vision and immune function. Beta-carotene also boasts antioxidant and anti-inflammatory properties. Makes: 12 small rolls 300g English spinach, finely chopped 450g butternut pumpkin, cut into 1cm cubes 200g ricotta 80g grated parmesan 1 tsp fennel seeds, crushed 1 onion, finely chopped 2 cloves garlic, minced Pinch sea salt 3 sheets frozen puff pastry Toppings 1 organic egg, lightly whisked 2 tsp pepitas 1 tsp sesame seeds 1 tsp sunflower seeds 1 tsp fennel seeds Tomato chutney or sauce, to serve 1. Preheat oven to 180°C and line a baking tray…

Despite Danielle Alvarez beingan acclaimed restaurant chef, Recipes fora Lifetime of Beautiful Cooking is dedicated to her favourite way of cooking: at home and for friends and family. It draws on her love of Italian and French food, her Cuban roots, and time spent cooking in California and then in Australia. The cookbook, which features author and food writer Libby Travers, invites you into a world where cooking is joyful, calming and creative. Together, they hope Recipes for a Lifetime of Beautiful Cooking is akin to a teacher, entertainer and friend. This is an extract from Recipes fora Lifetime of Beautiful Cooking by Danielle Alvarez with Libby Travers. Prawns with Ginger & Chilli Jam Serves: 4 12 extra-large prawns, peeled & deveined, heads & tail left on Ginger & Chilli…

Winesmiths The Winesmiths Organic range is Certified Organic from the vineyard right through the winemaking process. Crafted without synthetic pesticides, fertilisers and additives, they’re making great wine today for a better world tomorrow. Naturally healthy, robust grapevines express the sun, soil and clean air. Indigenous yeast fermentation and minimal preservatives allow a more pure and true expression of each variety to shine in your glass. W: smithswinestore.com.au/winesmiths Tilda Rice Cups No time for meal prep? Grab a cup! Ready in 60 secs, new Tilda Rice Cups are perfect time-savers for quick and easy meals. Whether you’re at home or in the office, they pair deliciously with leftover vegetables, meat or fish. Suitable for vegetarians, no preservatives and BPA-free pots. W: tilda.com/en-au/products Nutrimate Pet Foods Nutrimate’s mission is to be Australia’s…

Lee Holmes Lee Holmes’ food philosophy is all about S.O.L.E. food: sustainable, organic, local and ethical. Her main goal is to alterthe perception that cooking fresh, wholesome, nutrientrich meals is difficult, complicated and time-consuming. Lee says, “The best feeling I get is when I create a recipe using interesting, nourishing ingredients and it knocks my socks off. Then I can’t wait to share it with my community and hear their experiehces.” After being diagnosed with a crippling autoimmune disease in 2006, Lee travelled the world discovering foods that could be used to heal her body at a cellular level. After finding many nutrient-rich and anti-inflammatory foods and changing her diet, Lee recovered. Her mind alive with ideas for new recipes, she wanted to share her creations with the world, so…

If you’re considering planting any greenery in your garden, silverbeet might just be the perfect choice. That’s not because of any magical properties it has but because it is highly perishable and is best eaten 10 minutes after it is harvested. If you wrap it tightly in an airtight bag and keep it refrigerated, it might keep for five days, but it is best eaten fresh. There has been confusion in Australia between silverbeet and spinach (Spinacia oleracea) but, as their species names tell you, they are two quite distinct plants although they do belong to the same family along with beets. As we shall see later, there are some significant nutritional differences between spinach and silverbeet. Silverbeet is also known as Swiss chard in places like America, despite the…

Grand Italian has been making pasta for Australians for more than 30 years and is proud and passionate about authenticity and tradition. Grand Italian’s delicious gnocchi is carefully crafted by following the most traditional recipes, for gnocchi that tastes just like homemade. For more information visit granditalian.com.au One-Pan Spicy Gnocchi & Meatballs Recipe / Grand Italian Serves: 4 6 thick lamb, beef, pork or chicken gourmet sausages 1 tbsp olive oil, if needed 2 onions, finely chopped 3 cloves garlic, crushed 1½ tsp dried oregano 1½ tsp cumin 1½ tsp paprika ½-1 tsp chilli flakes 500g Grand Italian Potato Gnocchi 700mL good-quality passata 1 tsp brown sugar Salt & pepper, to taste Rocket or spinach leaves, for serving Shredded or flaked parmesan, for serving 1. Use a sharp knife to…

Miso-Glazed Salmon with Soba Noodles & Stir-Fry Vegetables Recipe / Sammy Jones This dish combines the umami flavours of miso-glazed salmon with nutty soba noodles and vibrant stir-fry vegetables. It’s a well-balanced and flavourful meal that’s both healthy and satisfying. Serves: 4 Miso-Glazed Salmon 3 tbsp white miso paste 2 tbsp rice-wine vinegar 2 tbsp soy sauce 1 tbsp honey 1 tbsp sesame oil 4 salmon fillets Soba Noodles & Stir-Fry Vegetables 100g soba noodles, dried (cook to instructions) 2 tsp minced garlic Assorted stir-fry vegetables (capsicum, broccoli, snow peas, carrots) 1 tbsp sesame oil 2 tbsp soy sauce Sesame seeds & sliced green onions, forgarnish 1. Preheat oven to 200°C. 2. Mix the miso paste, vinegar, soy sauce, honey and sesame oil in a bowl. Coat the salmon fillets…

The Winesmiths Organic range is Certified Organic from the vineyard right through the winemaking process. Crafting wine without synthetic pesticides, fertilisers and additives, they’re making great wine today for a better world tomorrow. Naturally healthy, robust grapevines express the sun, soil and clean air. Indigenous yeast fermentation and minimal preservatives allow a more pure and true expression of each variety to shine in your glass. For more information visit smithswinestore.com.au/winesmiths Charred Chilli Oil Squid & Prawn Spaghetti Recipe / Winesmiths “When it comes to pasta, nothing beats spaghetti, piled high and plentiful. A good whack of garlic and lemon helps brighten the charred chilli oil, and the salty seafood rounds out the chilli heat. The slightly smoky and roasted flavours of the charred chilli bounce off the buttery, well-rounded notes…