Innehållsförteckning för Issue#17 2018 från Eat Well

You’ve had conversations like the one I am about to relate. It was a lovely morning by the sea. A gentle breeze ruffled what hair you had to offer it, the sun was shining and children were frolicking. I’d bumped into a friend and we’d entered into casual conversation. We’d been through the usual update on the status of work, both managing to edge in largely irrelevant detail that might make us look slightly more important and accomplished than we actually were. Following this, a couple of self-deprecating jokes along the lines of “You might as well hand me a stick of celery as a hammer — I’m no handyman” and we were well and truly into the realm of relaxed chat. As we continued our casual banter, one of…

COLOURFUL CARROT & FETA LENTIL SALAD RECIPE / LISA GUY This delicious salad featuring carrots, onions, feta and lentils is rich in protein, zinc, iron and beta-carotene. This salad is perfect served with lamb, chicken or salmon. Serves: 4 Bunch coloured heirloom carrots, halved Olive oil 1/3 cup cooked lentils 1 small red onion, finely chopped Handful roughly chopped herbs such as parsley, mint, basil, coriander 40g feta, crumbled Dressing 1 tbsp red-wine vinegar 1 tbsp extra-virgin olive oil Place carrots in large frying pan with some olive oil. Cook for 10 mins until cooked through. Lay carrots on serving dish and top with lentils and onion, then cover with dressing and toss until well coated. Top with herbs and feta. LEMON MUSTARD LENTILS, CAULIFLOWER, CARROTS & KALE RECIPE /…

CULTURED VEGETABLES RECIPE / LEE HOLMES Once you learn the process, fermenting can be lots of fun. Fermented vegetables can be served as a side dish — just start with a small amount and work your way up. Makes: 2 × 1L jar 4 carrots, peeled & diced 4 celery stalks, chopped 4 cups cauliflower florets 1 red or yellow capsicum, chopped or sliced 3 tbsp grated fresh ginger 2 garlic cloves, chopped 2/3 cup Celtic sea salt Filtered water, to cover Combine vegetables, ginger and garlic in sturdy bowl. Pound with pestle or rolling pin until slightly smashed. Add salt and toss well. Press mixture into 2 sterilised 1L mason jars, leaving about 2.5cm breathing space at top of each jar to allow for expansion. Pour in enough water…

BROWNIES RECIPE / NIRVANA ORGANICS Makes: 24 slices 80g spelt flour 140g almond meal 1/3 cup cocoa/cacao powder 6 scoops Nirvana Stevia™ Pure Extract Powder ¼ cup Nirvana Xylitol™ ¼ tsp Nirvana Organics Himalayan Crystal Salt™ Fine ½ tsp instant coffee ½ cup melted unsalted butter ½ cup milk of choice 3 eggs ½ tsp vanilla extract 1/3 cup dark chocolate chips Preheat oven to 180°C. Place all dry ingredients (except chocolate chips) in large bowl and mix well. Make sure everything is evenly distributed. In separate bowl, mix together melted butter, milk of choice, eggs and vanilla extract. Pour mixture of wet ingredients over dry ingredients and mix well. Fold in chocolate chips. Bake for 20 mins. Leave to cool completely before slicing. BERRY GREEN SMOOTHIE RECIPE / NIRVANA…

ZUCCHINI FRITTERS WITH VEGAN GARLIC HERB YOGHURT RECIPE / MAD MILLIE Serves: 4 Garlic Yoghurt Sauce ½ cup Mad Millie Soy Greek Yoghurt 2 tsp chopped parsley 1 tbsp chopped mint 2 tbsp lemon juice 1 tbsp olive oil 1 heaped tsp minced garlic Salt & freshly ground black pepper, to taste Fritters 4 medium zucchini, shredded 1 cup corn kernels 1 1/3 cups chickpea flour 2 tsp cumin 1 tsp oregano 1 tbsp thyme ¼ tsp salt Pinch freshly ground pepper Splash oil 1 lemon, in wedges Whisk Mad Millie Soy Greek Yoghurt, parsley, mint, lemon juice, olive oil and minced garlic together. Then add salt and pepper to taste. In large bowl, combine shredded zucchini, corn, chickpea flour, cumin, oregano, thyme, salt and pepper. Allow batter to sit…

HOW TO DISSECT A JACKFRUIT TIP / LEE HOLMES I learnt this traditional way of dissecting a jackfruit when I was in India, studying Ayurvedic nutrition and cooking. I was staying at my friend Erica’s house and her grandmother-in-law showed me how to open a jackfruit. Here’s what you do. Serves: 4 1. Lay down a newspaper before you begin to prevent the counter and floor getting messy with the sap. 2. Cut the jackfruit in half, making a wedge of about 2cm thick and 30cm long. 3. Make a thin cut along the fruit from the cracked point on both sides of the wedge. 4. Open the wedge and pull the fruit apart. If you find it difficult to pull, you may want to make more cuts along the…

BREAKFAST CHILAQUILES VERDE RECIPE / COBS Our chilaquiles breakfast idea is a play on the traditional Mexican dish of fried tortillas bathed in green or red salsa. Save time and get the crunch by using Cobs By the Sea Salt Naked Corn Chips. Serves: 2 ½ cup store-bought green tomato pickle* ½ cup chipotle & black bean salsa* ½ packet Cobs Sea Salt Corn Chips 400g can chickpeas, drained & rinsed 100g feta, crumbled 2 eggs 1 avocado, to serve Juice 1 lime Packet Cobs By the Sea Salt Naked Corn Chips Tomato Salsa 1 red onion, finely chopped 2 tomatoes, finely diced ¼ cup finely chopped parsley Preheat oven to 200°C. In medium bowl, combine tomato pickle and chipotle and bean salsa. In ovenproof 30cm frypan, stir in combined…

CHRISTIE CONNELLY Christie publishes the popular Australian food blog Fig & Cherry featuring healthy, family-friendly meals and sweet treats, with mouth-watering photography to match. Christie lives with her husband and two young children on the Far North Coast of NSW, enjoying the beach, local produce and a relaxed country lifestyle. She draws recipe inspiration from her Hungarian and Lebanese heritages, her travel adventures and, of course, the amazing fertile soil of the Northern Rivers with its abundance of local organic fruits, vegetables, delicious native produce and healthy free-range-reared animals. Her passion is educating parents, grandparents and carers how to shop for, prepare and cook healthy, nutritious food and to encourage children to enjoy it as well. With one child on the autism spectrum, she also has a strong interest in…

DARK CHOCOLATE & RED BERRIES PARFAIT Luxurious layers of sweet berry-cherry chia jam, Love Crunch® Red Berries & Dark Chocolate Granola, creamy dairy-free yoghurt and fresh berries make this breakfast parfait fit for dessert. RECIPE / NATURE’S PATH Makes: 1 bowl Berry-Cherry Chia Jam 1½ cups fresh or frozen mixed berries 1½ cups fresh or frozen pitted cherries ½ cup organic cane sugar 1 tsp lemon juice 2 tbsp chia seeds Parfait ¾ cup plain dairy-free yoghurt ½ cup Love Crunch® Dark Chocolate & Red Berries Granola (plus more for topping) 2–3 tbsp Berry-Cherry Chia Jam (recipe above) ¼ cup raspberries 3–4 strawberries, chopped To make the jam, heat berries, cherries, sugar and lemon juice in a saucepan over medium heat. Stir often. Once berries and cherries have released their…

VEGETARIAN BEAN CASSEROLE RECIPE / CHRISTIE CONNELLY I always make this as a gift for mums with newborns as it’s so incredibly versatile and freezes well. Simply reheat and smother on a baked potato, in taco shells, on nachos, over steamed rice or quinoa (with lots of guacamole), on toast or as a really different lasagne filling. Serves: 4 2 tbsp cold-pressed olive oil 1 red onion, finely diced 2 cloves garlic, finely diced 1 red capsicum, sliced into strips 1 green capsicum, sliced into strips 1 tsp paprika 1 tsp ground cumin 1 tsp ground turmeric 1 tsp dried oregano 1 tsp cayenne pepper (optional) 400g tin red kidney beans, drained & rinsed 400g tin black eye beans, drained & rinsed 400g tin black beans, drained & rinsed 3…

BANH MI RECIPE / CORN THINS® Serves: 4 4 pork sausages 8 CORN THINS® slices Pâté 1 cucumber, julienned 1 carrot, julienned Sliced chilli Coriander leaves Mint leaves Kewpie mayonnaise Squeeze meat from sausage casings. Divide each sausage into 8 portions and roll into balls. Finally, fry meatballs till cooked through. Spread CORN THINS® slices with store-bought pâté, top with julienned cucumber and carrot, meatballs, sliced chilli, coriander leaves, mint leaves and a drizzle of Kewpie mayonnaise. Serve immediately. SWEET CHILLI PHILLY & BBQ CHICKEN RECIPE / CORN THINS® Serves: 1 1 tbsp Sweet Chilli Philly cream cheese spread 2 CORN THINS® slices Few handfuls shredded roast chicken Chilli flakes (if desired) Spread Sweet Chilly Philly across a couple of CORN THINS® slices. Top with chicken and sprinkle with chilli…

AUTUMN VEGETABLES Asian greens (Bok choy, choy sum, gai laan, wonga bok) Avocado Beans (Butter, green and snake) Beetroot Broccoli Brussels sprouts Cabbage Capsicum Carrot Celery Chilli Cucumber Daikon Eggplant Leek Lettuce Field mushrooms Okra Olives Onions (Brown, red and spring) Parsnip Peas Potato Pumpkin Shallot Silverbeet Spinach Squash Swede Sweetcorn Sweet potato Taro Tomato Turnip Zucchini FRUIT Apples (Fuji, Gala, Golden Delicious, Granny Smith and Red Delicious) Banana Breadfruit Cumquat Custard apple Fig Grapes (Muscat, Purple Cornichon, Sultana and Waltham Cross) Guava Kiwifruit Lemon Lime Mandarins (Imperial) Melons (Honeydew and rockmelon) Nashi Orange (Valencia) Papaya Passionfruit Pears (Beurre Bosc, Howell, Josephine, Packham, Red Sensation and Williams) Persimmon Plum Pomegranate Quince Rambutan Raspberry Rhubarb Rockmelon Tamarillo SEASONAL TIP: Parsnips taste best during the cooler months. When choosing your parsnips, look…

BLACKBERRY & BLUEBERRY TART RECIPE / LISA GUY Berries are a great source of protective antioxidants that fight free-radical damage in the body, offering protection against chronic illnesses such as cardiovascular disease and cancer. Makes: 4 tarts 1 punnet blueberries 1 punnet blackberries 3 tbsp coconut sugar 4 sheets shortcrust pastry, thawed 1 egg 1 tbsp coconut sugar, for topping Coconut or natural yoghurt, to serve Preheat oven to 200°C. Place blueberries and blackberries in medium bowl and toss with coconut sugar. Cut pastry into 4 quarters. Divide berry mixture evenly into each quarter. Bring edges of pastry up, folding them over a little so berries are half covered. Brush pastry with egg and sprinkle with coconut sugar. Bake for 35–40 mins or until tart is golden-brown. Serve warm topped…

CHEESE & BACON MUFFINS RECIPE / MAGIMIX Makes: 10 muffins 6 rashers bacon 70g aged cheddar or other hard cheese 180g bread flour 2 tsp baking powder 3 eggs 100mL milk 50mL olive oil 2 tsp salt & peppercorn blend 60g ricotta 1 sprig rosemary, leaves removed & finely chopped Preheat oven to 180°C (170°C fan-forced, gas mark 4). Cook bacon in frying pan without adding any extra fat; drain, chop and set aside. Cut cheese into 2–3cm cubes, place in metal bowl and run EXPERT program (without heating) for 30 secs/speed 15, then set aside. Put flour, baking powder, eggs, milk, oil, salt and pepper in metal bowl and run PASTRY/CAKE program. About 15 secs before it ends, press Stop and push batter down if necessary. Add cheese, ricotta,…

VEGAN BEET ‘CREAM CHEESE’ RECIPE / CERES ORGANICS Makes: 1 cup 1 medium beetroot, scrubbed ½ cup Ceres Organics Cashew Butter Juice 1 lemon 1 tbsp Ceres Organics Genmai Aka Miso 1 tbsp Ceres Organics Savoury Yeast Flakes Sea salt flakes & black pepper Preheat oven to 200°C. Wrap beetroot in foil and roast for around 40 mins until tender. Let beetroot cool, rub off skin and dice. Add all ingredients to high-speed blender or food processor and process to creamy consistency. Transfer mixture to jar. Allow to firm up in fridge for an hour or so before serving. Enjoy with a handful of Ceres Organics Brown Rice Crackers with Chia or Sour Cream & Chives. TURMERIC CASHEW CHEESE RECIPE / CERES ORGANICS Makes: 1 cup ½ cup Ceres Organics…

BERRY MASCARPONE WITH OLIVE OIL SHORTCRUST & KIWI JELLY RECIPE / DARIO DI CLERICO, THAT’S AMORE CHEESE Serves: 4 Shortcrust 200g all-purpose flour Salt, to taste 6 tbsp olive oil ¼ cup cold water Kiwi Jelly 5 kiwifruits, peeled 1 cup unsweetened pineapple juice 2 leaves gelatine Berry Mascarpone 200g mixed berries 250g mascarpone 2 tbsp honey In mixing bowl, mix together flour and salt. Then add in olive oil, stirring with fork until it resembles breadcrumbs. Gradually stir in cold water until mixture forms dough. Wrap dough in clingwrap and allow to rest in fridge for at least 30 mins. Preheat oven to 190°C. Oil pan using baking brush. Roll dough flat enough to cover pan. Use fingers to press gently into fluted side of pan. Lightly brush surface…

KOREAN MANDU DUMPLINGS RECIPE / ADAM GUTHRIE These dumplings may be small, but they have a big flavour profile. The salty, meaty taste will keep you going back for more! Store in an airtight container in the fridge and place in boiling water just before serving. The dumplings can also be enjoyed in a vegetable broth and freeze well. Makes: 40 dumplings 1 onion, diced 2 garlic cloves, finely chopped 3 spring onions, finely sliced 3 cups roughly chopped baby spinach 2 tbsp vegan fish sauce 1 carrot, grated 1 cup diced water chestnuts 1 cup shiitake mushrooms 250g firm tofu, crumbled 2 tbsp mirin 1 packet 20 round gow gee wrappers Dipping Sauce ¼ cup tamari 1 tbsp rice-wine vinegar 1 small red chilli, deseeded & sliced Sauté onion,…