Innehållsförteckning för Issue#10 2016-17 från Eat Well

Cheese Cheese has been called “milk’s leap towards immortality”. Today, there more than 1000 varieties of cheese and Australians consume an average 12kg of cheese of varying types per person per year. Since aged cheese contains tyramine, a stimulant, it’s thought to be useful served at the beginning of gatherings to help guests to get into party mode, although this is not a good idea if you are prone to headaches. Cinnamon Cinnamon ( Cinnamomum verum ) was once considered a gift fit for kings. It was used in the Middle Ages as a love potion and also in Roman baths. Cinnamon is great for digestion and we now know that adding it to high-carbohydrate meals can slow the rate at which sugar gets into the bloodstream. It…

KIWI SUMMER SALAD RECIPE / MELROSE HEALTH Serves: 2–4 Dressing 2 tbsp Melrose Organic Extra-Virgin Olive Oil 2 tbsp Melrose Kiwi Vinegar 120g baby spinach/red beet leaves 2 kiwifruit, sliced 4 strawberries, quartered Small handful blueberries 2 tbsp slivered almonds 50g goat’s cheese In small bowl, mix olive oil and Kiwi Vinegar to make salad dressing. Place spinach/red beet leaves and fruits in salad bowl. Stir through dressing until well combined. Top with almonds and goat’s cheese. ESSENTIAL GREENS SUPER SMOOTHIE RECIPE / MELROSE HEALTH Serves: 1 300mL coconut water ½ banana ¼ avocado Small handful baby spinach Small handful raspberries 1 tsp Melrose Organic Essential Greens 1 tsp Melrose Almond Spread Blend ingredients for 1 min in blender. Serve immediately. RAW VEGAN COCONUT SLICE RECIPE / MELROSE HEALTH Makes:…

HALLOUMI, COUSCOUS & QUINOA SALAD RECIPE / MORLIFE Serves: 8–10 ½ cup Morlife Certified Organic Quinoa Grain ½ cup pearl couscous (replace with ½ cup quinoa for gluten-free version) 2 tbsp olive oil 1 zucchini, thinly sliced to give long, wide strips 1 clove garlic 2 tbsp lemon juice 1 block halloumi cheese, sliced ½ tsp paprika ¼ tsp pepper ½ red onion, sliced 2 cups baby spinach, leaves torn Dressing 1 tbsp lemon juice 2 tbsp olive oil ½ tsp Himalayan salt ½ tsp pepper Cook quinoa following packet instructions. To cook pearl couscous, boil ⅔ cup water in small saucepan, add couscous and simmer for 15 mins or until couscous has absorbed water. Rinse with room-temperature water and drain well (to avoid couscous over-cooking and sticking together). Add…

CHOCOLATE FRUIT & NUT SLICE RECIPE / LUCKY Makes: 20–22 slices 110g Lucky Slivered Almonds 85g Lucky Pistachios 60g dried cranberries 60g dried cherries 200g quality 70% dark chocolate 100g unsalted butter 3 tbsp double cream 60mL freshly made strong espresso coffee ½ tsp ground cardamom 100g Lucky Almond Meal Preheat fan-forced oven to 170°C. Line base and sides of 20cm round spring-form cake tin with baking paper. Spread slivered almonds over baking tray and bake for 5 mins, or until nuts are lightly golden. Remove from oven and allow to cool completely. Combine slivered almonds, pistachios and dried fruit in medium bowl and set aside. Place chocolate, butter and cream in bowl over saucepan half-filled with water. Place saucepan over medium heat and bring water to simmer. Stir to…

GOAT’S CHEESE & BLACK TRUFFLE PLATTER RECIPE / CHRIS’ DIPS Serves: 2–4 1 packet salami Handful fresh basil leaves Chris’ Heritage Goat’s Cheese & Black Truffle Dip 10 cherry tomatoes 1 packet crostini sticks Place Chris’ Heritage Goat’s Cheese & Black Truffle Dip in centre of serving board or platter. Arrange other ingredients around dip and serve immediately. FIG & WALNUT SOURDOUGH TOAST RECIPE / CHRIS’ DIPS Serves: 1 Chris’ Heritage Vintage Cheddar & Caramelised Onion Dip Sourdough bread, toasted 1 fresh fig, sliced Handful walnuts 1 tbsp honey Spread Chris’ Heritage Vintage Cheddar & Caramelised Onion Dip over toast. Arrange sliced fig and walnuts over toast, then drizzle honey to your liking. ROMANTIC HERITAGE PLATTER FOR TWO RECIPE / CHRIS’ DIPS Serves: 2 Chris’ Heritage Blue Cheese Fig &…

BEEF BOURGUIGNON RECIPE / MAGIMIX Serves: 4–6 1kg beef chuck, cut into 3–4cm cubes 3 carrots, peeled & sliced 1 onion, halved 1 bouquet garni 500mL red wine 150g smoked lardons or bacon 3 tbsp oil 2 cloves garlic, peeled & halved 2 tbsp tomato puree Salt & pepper 2 tsp beef stock 4 tbsp cornflour diluted in 4 tbsp cold water Place meat cubes in large glass bowl, add carrot, onion, bouquet garni and wine. Set aside to marinate overnight. The following day, take beef cubes out of marinade and set aside. Put lardons or bacon, beef cubes, oil and garlic in metal bowl. Run EXPERT program for 5 mins/speed 2A/110°C. Add marinated carrot and onion, bouquet garni, tomato puree and season with salt and pepper. Dilute powdered beef…

CHEESE LOVERS AND HATERS Some people just don’t like cheese. In fact, researchers found that about 6 per cent of people have an “aversion” to cheese. To investigate why some people hate cheese the researchers had their subjects (15 who were cheese lovers and 15 who were cheese haters) exposed to the image and smell of six different types of cheese and six different other foods while having brain scans using an MRI. The results showed that the ventral pallidum (a structure in the brain activated when people are hungry) was totally inactive when people who hated cheese were exposed to the smell and image of cheese, yet it was active in the presence of all other foods. Additionally, areas of the brain involved in disgust were more active in…

“Strawberries are low-GI and made up of mostly water, yet still manage to pack a very large nutritional punch.” You know one of the best things about researching these columns is the fabulous learning I can take away from our amazing whole-food world. Today it’s strawberries. Did you know that the “seeds” on the outside of the strawberry are actually tiny individual fruit called achenes, with a single seed inside? The part we call the strawberry, botanically speaking, is actually not a fruit at all but the “receptacle”, or the enlarged tip of the flowering stem. I know, mind blown, and if that wasn’t enough to steer you onto the strawberry train, read on to discover a treasure trove of health benefits just waiting for you to enjoy. TASTE AND…

How do you eat? That wasn’t a masticatory question; I’m not really interested in how your dental architecture operates in conjunction with your tongue. I’m actually asking where do you eat, when do you eat and what do you do while you are eating? Where we once sat around a campfire, and then a table, to eat with others at set times, today eating is, literally, a moveable feast. People eat in the car, they eat at their desk, in front of a television or while wandering around with their phone in one hand and a quinoa, kale and turkey spelt wrap in the other. Does that matter? Well, yes, it matters a lot. If you are doing other things while you eat, then you aren’t eating mindfully. After all,…

ASPARAGUS, BROAD BEANS & LAVATO CHEESE RISOTTO RECIPE / DARIO DI CLERICO, THAT’S AMORE CHEESE Serves: 4 50mL extra-virgin olive oil 1 small brown onion, chopped 1 garlic clove, chopped 500g arborio rice 2L vegie stock 1 bay leaf 500g broad beans 1 bunch asparagus, chopped 200g parmesan cheese 40g continental parsley, chopped 200g That’s Amore Lavato, diced Salt & pepper Slowly heat oil in heavy-based pan or pot. Add onion and garlic and sauté until transparent. Add rice and stir until lightly toasted. Slowly add vegetable stock one ladle at a time, allowing rice to absorb stock entirely before adding more. Stir gently but continuously with a wooden spoon to keep grains separate. Add bay leaf, broad beans and asparagus, cooking until rice is al dente and of creamy…

TUMMY CLEANER SMOOTHIE Stress and poor diet can take a toll on gut health. This smoothie is a great source of fibre for cleaning the tummy. It also contains prebiotics and probiotics to help support long-term health and give your gut a stronger fighting power. RECIPE / VALENTINA MORA Serves: 1 2 tsp Lifestream Bowel Biotics Fibre+ Enzymes Powder 2 tbsp Lifestream Biogenic Aloe Vera Juice 1 tsp Lotus Organic Black Chia 1 cup Lakewood Basics Reward (coconut milk, banana, passionfruit, apple & cinnamon) 2 tbsp yoghurt ½ cup frozen banana Combine all ingredients in high-speed blender, then serve straight away. NIGHT-TIME DETOX JUICE Prepare this detox juice before bed — it’s packed with antioxidants. RECIPE / VALENTINA MORA Serves: 1 2 tbsp Lifestream Biogenic Aloe Vera Juice ½ cup…

STRAWBERRY CHIA PANNACOTTA RECIPE / NATUREFIRST Serves: 4 1 tsp agar agar ¼ cup filtered water 1 tin coconut milk ¼ cup agave syrup 1 tbsp NatureFirst Chia Seeds Breakfast Booster 1 tsp vanilla paste 1 cup fresh strawberries Dissolve agar agar in water in saucepan. Warm coconut milk, agave, chia and vanilla paste in another saucepan. Stir in agar mixture for about 3 mins. Then let stand for 5 mins or until mixture cools. Arrange strawberries in cup, then pour in coconut mixture. Place in fridge to set for 3 hours, then serve. CHIA CRACKERS RECIPE / NATUREFIRST Serves: 16 1 cup filtered water ½ cup NatureFirst Chia Seeds Breakfast Booster ½ cup sunflower seeds ½ cup pepita seed flour* 1 tbsp olive oil ½ tsp sea salt 2…

BAKED RICOTTA & SALAD GREENS RECIPE / CORN THINS Makes: 4 CORN THINS ®  slices 250g ricotta cheese 1 tbsp extra-virgin olive oil ½ small red chilli, deseeded & finely chopped ½ tbsp fresh thyme leaves Zest ½ lemon Salt & pepper 4 CORN THINS® slices Salad greens, to serve Place ricotta in sieve over bowl, cover loosely with paper towel and refrigerate for at least 2 hours. Preheat oven to 190ºC (170ºC fan-forced). Lightly grease shallow baking dish and lift ricotta into dish. Combine oil, chilli, thyme, lemon zest and salt and pepper in bowl and spoon mixture over ricotta. Bake for 20 mins or until edges are golden, then reduce oven to 160ºC (140ºC fan-forced), baste ricotta with hot oil mixture and bake for…

THAI SWEET CHILLI CHICKEN BITES RECIPE / THE GOURMET NUT COMPANY Serves: 4 500g chicken tenderloins, cut into 3 or 4 nugget-sized pieces 135g The Gourmet Nut Company Thai Sweet Chilli Cashews ½ cup panko or fresh breadcrumbs 1/3 cup plain flour 1 egg, lightly whisked Vegetable oil, for shallow-frying 1 tub sour cream, optional Juice & zest 1 lime, optional Finely chop with knife or process Thai Sweet Chilli Cashews in food processor. Combine with panko crumbs in bowl. Set aside. Place flour and egg in separate bowls. Toss each chicken piece in flour and shake off excess. Dip in egg, allowing excess to run off, then into nut breadcrumb mix, pressing firmly to coat. Heat oil in large frying pan over medium heat and cook nuggets for 3–5…

ASIAN GREEN SALAD WITH SOBA NOODLES RECIPE / FOOD FOR HEALTH Serves: 6 1 tbsp sesame oil 1 bunch broccolini, chopped 1 bunch pak choy, chopped 100g green beans 1 pkt soba noodles 4 nori sheets ½ cup tamari ¼ cup honey 2 tbsp sesame oil 1 tbsp minced ginger 2 tbsp sesame seeds Lightly sauté vegetables in sesame oil for a couple of mins so they are still crunchy. Cook soba noodles according to instructions on package. Once ready, place in ice water until cool. Drain off excess water and add to lightly sautéed vegetables. In small bowl, combine the tamari, honey, sesame oil, minced ginger and sesame seeds. Stir until combined. Cover noodle salad with dressing and stir until completely covered. Serve. RASPBERRY SPLIT SMOOTHIE RECIPE / FOOD…

JANUARY 5–FEBRUARY 23, MELBOURNE, SOUTH MELBOURNE NIGHT MARKETS The South Melbourne Night Markets are a must-do if you’re visiting Melbourne this summer. In their ninth year, the markets attract a passionate community of locals along with visitors to Melbourne and beyond. At the markets, sample gourmet food and wines from local breweries, restaurants, food trucks and carts offering delicious and cheap street fare. Plus, a wide variety of entertainers and musicians will perform during the month, showcasing emerging talent as well as crowd favourites. southmelbournenightmarket.com.au JANUARY 28, SYDNEY, MELBOURNE, BRISBANE, PERTH & AUSTRALIA-WIDE CHINESE NEW YEAR Sydney and other Australian cities come to life during Chinese New Year. Meander through Sydney city to Pyrmont Bay Park for the Lunar Markets, a pop-up food festival with a range of delicious Asian…

APPLE & BLACKCURRANT TART RECIPE / LEDA NUTRITION Serves: 10 Crumble 2 × 250g packets Leda Golden Crunch Cookies ¾ cup melted coconut oil Filling 4 large apples, peeled, cored & boiled Juice & zest 1 lemon 60g coconut sugar 2 eggs, lightly beaten cup blackcurrant preserve Preheat oven to 200°C. Brush 30cm flan tin with coconut oil to lightly grease. Place Golden Crunch Cookies in bowl of food processor and process until fine crumbs. Add melted coconut oil and pulse again until combined. Firmly press two-thirds of biscuit crumb into flan tin to cover base and sides and set rest aside for top. Pass cooked apples through sieve and return to saucepan. Add lemon juice, zest, coconut sugar and eggs and heat until thickened. Spread blackcurrant preserve over biscuit…

THAT’S AMORE CHEESE That’s Amore Cheese Ricotta Delicata is a traditional Italian fresh cheese produced from whey left in the making of mozzarella (ricotta translates to “re-cooked”). It has a fine, smooth texture with a delicate, sweet flavour. Ricotta is creamy and delicious alternative in sweet and savoury dishes. W: thatsamorecheese.com.au MELROSE KIWI VINEGAR Melrose Kiwi Vinegar is a highly nutritious vinegar prepared from the juices of the whole kiwifruit. It contains the “mother”, a natural sediment that’s present throughout fermentation, containing some beneficial enzymes. This natural digestive can be taken before meals or added to salads as a delicious dressing. Available in cinnamon and ginger. W: melrosehealth.com.au COACH HOUSE DAIRY Australia’s best new chocolate milk features rich dark chocolate mixed with fresh Jersey milk direct…

HOT CHOCOLATE BACON PANCAKES RECIPE / COACH HOUSE DAIRY CHOCOLATE MILK Makes: 6–8 pancakes, serves 2 2 cups self-raising flour ¼ tsp salt ½ tsp cinnamon (optional) 1½ bottles Coach House Dairy Chocolate Milk 2 eggs Oil or butter, to cook 4 rashers bacon, cooked 2 scoops yoghurt, coconut yoghurt or ice-cream (optional) Maple syrup, to serve Combine flour, salt and cinnamon and gently whisk through to mix. Mix together Coach House Dairy Chocolate and eggs. Gently combine wet ingredients into dry ingredients, being careful not to over-mix. Heat griddle over medium heat, add oil or butter, then drop quarter-cup scoops of batter onto griddle, flipping only once. Stack pancakes and top with cooked bacon rashers, yoghurt or ice-cream and a drizzle of maple syrup. CHOCOLATE MILK PEANUT BUTTER OVERNIGHT…

BAKED PASTA WITH CHORIZO & CHEESE RECIPE / ORGRAN Serves: 4 250g packet Orgran Rice & Corn Penne 110g mozzarella cheese, cut into small cubes 110g mild cheddar cheese, grated 230g gluten-free chorizo, skin removed, chopped 4 spring onions, chopped 2 green chillies, finely chopped Salt & pepper, to season Preheat oven to 175°C. Cook Orgran Rice & Corn Penne in pot of boiling water. Salt may be added to water. Stir pasta gently. Continue to boil for 8½ mins, or until preferred texture. In large bowl, place cheeses, chorizo, spring onion and chilli. Season with salt and pepper. Drain pasta. While still hot, spoon over cheese and chorizo mixture. Mix well. Pour contents into baking dish. Bake in oven for 15 mins, until chorizo is piping hot and cheese…

MASHED BANANA, HONEY & RASPBERRY ROLL-UP RECIPE / MISSION Serves: 2–4 1 ripe banana 2 Mission Mini Wraps Super Soft 1 tsp honey 16 raspberries Mash half a banana over each of the Mission Wraps, spreading it almost to the edges. Drizzle a little honey over banana and place 8 raspberries in a line along the centre of each wrap. Roll wraps, tucking sides over each end of raspberries to form secure parcels. Using a sharp knife, cut rolls in half and serve. GLUTEN-FREE CORN CHIP NUGGETS RECIPE / MISSION Serves: 4 230g Mission White or Yellow Corn Chips, crushed 500g chicken, diced 2 eggs, beaten Oil, for frying Blitz corn chips in food processor. Dip cubes of chicken in egg, then coat in crushed corn chips. Shallow fry chip…

BEETROOT & BLACK PEPPER HUMMUS RECIPE / GAWLER Makes: 2 cups 1 cup dried chickpeas 20cm piece kombu (optional) 1 small beetroot, diced 1 tbsp flaxseed oil or olive oil 2 cloves garlic, crushed ¼–½ cup lemon juice 1 tsp tamari Good pinch cracked black pepper Soak chickpeas overnight in plenty of cold water in refrigerator, then drain and rinse in clean water before rinsing again. Place chickpeas and kombu in saucepan. Cover with plenty of cold water, secure lid and bring to boil. Remove lid and reduce heat to simmer for 40–50 mins until chickpeas are tender. Discard kombu. Drain and allow to cool. Steam beetroot for about 10 mins. In food processor, blend all ingredients and add small amounts of water to achieve preferred consistency. Adjust seasoning to…

MOIST ALMOND CAKE This delicious gluten-free almond cake is light and moist and easy to make with simple pantry items. Serve on its own, with yoghurt or spread with your favourite frosting. RECIPE / BOB’S RED MILL Serves: 8–12 170g butter, softened 1 cup honey 4 eggs ½ cup milk 1 tsp vanilla extract ¼ tsp almond extract 1½ cups Bob’s Red Mill Almond Meal/Flour ½ cup Bob’s Red Mill Coconut Flour 2 tsp baking powder ¼ tsp sea salt Preheat oven to 170°C. Line two 20cm round cake pans with baking paper, or oil and flour each pan well. Cream butter and honey until light and fluffy. Add eggs, one at a time, and beat until blended. Fold in milk and extracts and mix until combined. In separate bowl,…

FRIED DUCK BREAST WITH MIXED SAUCE RECIPE / PEARL RIVER BRIDGE Serves: 2 150g duck breast Sauce 2 tbsp Pearl River Bridge Superior Light Soy Sauce 1 tsp Pearl River Bridge Mushroom Flavoured Superior Dark Soy Sauce 3 tsp Pearl River Bridge cooking wine 2 tsp oil Pinch salt Marinate duck breast in sauce for 1 hour. Pan-fry duck breast for around 5 mins, stirring until each side of duck breast is golden. STIRFRIED NOODLES RECIPE / PEARL RIVER BRIDGE Serves: 2 200g noodles 4 Chinese mushrooms, sliced 100g ham, sliced 50g yellow chives, sliced Sauce 1 tbsp Pearl River Bridge Superior Light Soy Sauce 1 tsp Pearl River Bridge Mushroom Flavoured Superior Dark Soy Sauce 1 tbsp Pearl River Bridge Premium Oyster Flavoured Sauce Cook noodles in boiling water…

TOFU ALMOND PUDDING WITH CARAMEL SAUCE RECIPE / NUTRISOY Serves: 4 300g packet Nutrisoy Silken Tofu or 300g packet TLY Firm Silken Tofu 350mL almond milk 6 tbsp honey 2 tbsp gelatine powder ¾ cup boiling water Caramel Sauce 1 tsp butter 1 cup brown sugar ½ cup thickened cream ½ tsp vanilla essence Put tofu, almond milk and honey in blender. Blend until all ingredients are mixed and smooth. Put in mixing bowl. Mix gelatine powder into boiling water. Stir until dissolved. Mix liquid gelatine into tofu bowl and whisk gently. Pour all ingredients into four 150mL ramekins, using strainer to avoid any lumps from tofu. Leave in fridge for 2 hours to set. To make caramel sauce, melt butter in saucepan over low heat. Pour in brown sugar…

“... if you are more conscious about your eating it’s completely plausible to get all you need from plants.” With bliss balls, protein powders and supplements lining almost every healthfood aisle, protein is certainly one of the flavours of the moment. As a key component in a healthy diet, the right amount of protein is important for your body, but dig a little deeper into what that actually is and it turns out this is not an area we need to overly complicate. THE ROLE OF PROTEIN Protein is found throughout the body — in muscle, bone, skin, hair and virtually every other body part or tissue — but as our bodies don’t store protein, we have to top up what we require each day through diet. How do you…