Innehållsförteckning för Issue #23 2019 från Eat Well

An omelette is a dish of beaten eggs cooked in a frying pan. When the ancient Romans made an omelette they would sweeten it with honey and called it an ovemele, meaning “eggs mixed with honey”. The word “omelette” seems to have first appeared in the 18th century, although the term alumete was used to describe an identical egg dish as far back as the late 1300s. Omelettes can take many forms. Although we usually eat them as a savoury dish they can be eaten sweetened, as the Romans did, or even topped with fruit. Most commonly, though, omelettes are made with cheese, vegetables and some meats. If you want a truly fluffy omelette, separate the egg yolks and whites, beat them separately before recombining, and after starting in the…

Not all cooking oils are created equal. Different oils have a range of benefits and limitations, depending on the flavour profile of the dish you’re seeking and if you’re cooking over a low or high heat. Although unrefined oils are usually richer in nutrients and health benefits, they are often not effective for high heat cooking since pushing them beyond their desired smoke point may affect their flavour and release harmful free radicals. Here’s a list of the best cooking oils to use in your cooking whatever the situation. Extra-virgin olive oil (EVOO) & pure olive oil There’s been a lot of talk about the Mediterranean diet and its claimed health benefits. Part of this diet/lifestyle is using heart-healthy, mono-unsaturated fats, such as olive oil, in place of butter or…

Pasta alla Caprese Recipe / Dario di Clerico, That’s Amore Cheese Serves: 4 300g cherry tomatoes, halved 185g tin tuna in olive oil, drained 200g That’s Amore Baby Bocconcini, drained 1 bunch fresh basil, chopped Zest 1 lemon 500g uncooked fusilli pasta 1 tbsp extra-virgin olive oil Salt & pepper, to taste Place tomatoes, tuna, bocconcini, basil and lemon zest in big bowl. Boil water in large pot and add 2 tbsp salt. When water is hard-boiling, drop pasta in and cook according to packet. Drain pasta and add to bowl. Dress pasta like salad with olive oil, salt and pepper and enjoy. Ricotta Cannoli Recipe / Dario di Clerico, That’s Amore Cheese Serves: 6 500g That’s Amore Traditional Ricotta 1/3 cup honey ½ tsp cinnamon 12 cannoli shells Icing…

Blueberry Kefir Smoothie Recipe / The Culture Co. Serves: 1 1 cup The Culture Co. Blueberry Probiotic Kefir Yogurt ¼ cup raw cashews 1 cup blueberries ½ tsp vanilla bean paste 1 cup ice Combine all ingredients in blender and blitz until thick and smooth. Serve immediately. Peanut Butter Smoothie Bowl Recipe / The Culture Co. Serves: 1 1 cup The Culture Co. Natural Probiotic Kefir Yogurt 1 frozen banana, sliced 2 tbsp peanut butter 1 tbsp cocoa powder Ice (optional) Toppings (optional) Sliced banana, granola, coconut flakes, chocolate or peanut butter Place kefir, banana, peanut butter, cocoa powder, and ice in blender and blitz until smooth. Pour smoothie mixture into bowl. Top with sliced banana, granola, coconut flakes, chocolate or peanut butter. Raspberry Chia Pudding Recipe / The Culture…

Okra is a vegetable widely used in Indian and Middle Eastern cuisines. It has a mild taste and a unique texture, making it an ideal addition to casseroles, soups and stews. Okra is incredibly versatile, though, and can be used in almost any dish from a salad to a pan-fried okra cake. Its texture depends on how you cook it, but what is constant is its nutritional profile. Okra is a great source of fibre, vitamins and minerals. Try these wonderful recipes to get some okra into your life: Okra Panzanella; Okra, Haloumi & Bulgur Salad; Parmesan-Roasted Okra with Corn; Pan-Fried Cornmeal Okra; Baked Okra with Sweet Chilli; and Spiced Sweet Potato & Okra Puffs. Parmesan-Roasted Okra with Corn Recipe / Lisa Guy Okra has been used traditionally as a…

Lemony Eton Mess Recipe / Iron Chef Shellie for Barker’s New Zealand Serves: 4 Meringues 3 egg whites 150g caster sugar 1 pot Barker’s New Zealand Lemon Curd 600mL whipping cream 6 tbsp icing sugar 125g blueberries Preheat oven to 120°C or 100°C fan-forced. Line 2 baking sheets with greaseproof paper. Beat egg whites using electric whisk until soft peaks form. Gradually add sugar, a tbsp at a time, whisking well after each addition until all sugar has been added. Continue to whisk meringue for a few mins more until very thick and glossy and forming stiff peaks. Fit piping bag with large plain or star nozzle and fill piping bag with meringue mixture, twisting top closed. Pipe small dollops, slightly spaced apart on prepared trays. Bake for about 1…

There’s more to Portuguese cuisine than custard tarts (pastéis de nata). Portuguese cooking has its roots in basic daily food incorporating exotic ingredients that the Portuguese seafarers brought back to their homeland centuries ago. The result is a flavoursome blend of bread, rice, olive oil, spices, cheese, pastries, sausages and seafood. Portuguese dishes typically feature few ingredients and strong flavours, so bring the earthy fire of Portugal into your home with these dishes: Cataplana-Style Seafood Stew; Fish with Sweet Paprika; Slow-Cooked Portuguese Chicken Tray-Bake; Scorched Nut & Chilli Chocolate Pizza; Peri Peri Cauliflower; Citrus, Rosemary & Olive Oil Cake; and Mulled Apple & Berry Cider. Mulled Apple & Berry Cider Recipe / Lee Holmes Move over mulled wine, this warm apple and berry cider will heat up your heart like…

Paleo Spinach Bread Recipe / Steph Lowe for Melrose Makes: 12 slices 2 cups almond flour ½ cup flax meal ¼ tsp sea salt 2 tsp baking powder 1½ cups spinach 4 eggs ¼ cup Melrose Organic Coconut Oil and Ghee, softened 1 tbsp Melrose Organic Rice Syrup 1 tbsp Melrose Organic Apple Cider Vinegar Preheat fan-forced oven to 180°C. In large bowl, combine almond flour, flax meal, salt and baking powder. Blend or finely chop spinach to fill 1½ cups. Add to bowl. In separate bowl, beat eggs. Add eggs, coconut oil, ghee, rice-malt syrup and apple-cider vinegar and mix thoroughly. Scoop into greased narrow bread tin and bake for 30 mins or until it passes the skewer test. Remove from oven and allow bread to cool slightly before…

Healthy Berry Coconut Popsicles Recipe / Cabot Health LivaTone Serves: 2 1 cup fresh or frozen berries 2 scoops Ultimate Liver Cleanse Powder 1 cup coconut milk or coconut water Blend half the berries plus Ultimate Liver Cleanse and coconut milk or water in blender until smooth. Stir through remaining berries. Pour evenly between 2 popsicle moulds and place in freezer for 20 mins. Remove from freezer and place stick in centre of each popsicle and put back in freezer for 2 hours or until set. Blueberry Spinach Smoothie Recipe / Cabot Health LivaTone Serves: 2 1 cup coconut milk ½ cup water 1 large ripe banana 1 cup frozen or fresh blueberries 2 cups spinach leaves 2 scoops Ultimate Body Cleanse powder Combine all ingredients in blender, and blend…

Asian Slaw Recipe / Pearl River Bridge Serves: 2 Dressing 4 tbsp Pearl River Bridge Rice Vinegar 6 tbsp oil 2 tbsp Pearl River Bridge Superior Light Soy Sauce 1 tbsp honey 1 tsp toasted sesame oil Salt & ground black pepper, to taste 1 tbsp smooth peanut butter (optional) Juice ½ lime (optional) 600g green cabbage, thinly shredded 600g red cabbage, thinly shredded 1 medium carrot, peeled & shredded 1 capsicum, peeled & thinly sliced 3 tbsp chopped fresh coriander leaves Toasted sesame seeds (optional) Combine all ingredients of dressing. Stir to mix well, then set aside. In large bowl, combine salad ingredients and dressing. Top with toasted sesame seeds and serve immediately. Salmon Teriyaki Recipe / Pearl River Bridge Serves: 2 Teriyaki Sauce 3 tbsp Pearl River Bridge…

The raspberries we know today originated from a wild berry that was native to Europe, Scandinavia and north-east Asia. The varieties of raspberry fall basically into two groups: ever-bearing and summer-bearing. As the name suggests, the summer-bearing varieties produce one crop of fruit a year during summer. Ever-bearing varieties don’t quite live up to their name, producing fruit twice a year, once in summer and once in autumn. When choosing raspberries look for those that are brightly coloured and plump. They are highly perishable and will keep in the fridge for only a few days, although they can be frozen for up to a year.…

Tagine is a Moroccan word that refers to both a conical shaped slow-cooking vessel and the dish that’s cooked in it. So you cook a tagine in a tagine. The conical cover acts to keep the moisture in the food while infusing the entire dish with spices and flavours. If you don’t have a tagine, a pot will give similar results; the key is the slow-cooking and the infusion of flavours. These tagine-inspired ideas will have your mouth-watering: Chicken & Green Olive Tagine; Lamb Pilau; Greek Oregano Chicken with Risoni; Apricot Chicken Tagine; Lentil & Carrot Tagine; Cauliflower, Chickpea & Pomegranate Tagine; and Pumpkin, Tofu & Preserved Lemon Tagine. Butter Chicken Clay Pot Recipe / Lee Holmes Everything just tastes better in a clay pot — even butter chicken! This…

Chunky Flax Muffins Recipe / Stoney Creek Makes: 16 muffins 2 cups self-raising flour 1 cup Stoney Creek Organic Flaxseed Meal 1 cup brown sugar 1 tsp ground cinnamon 1½ cups grated carrot 2 green apples, peeled & grated 1 cup roughly chopped walnuts ½ cup chopped dates ¾ cup milk 2 eggs, lightly beaten 2 tbsp Stoney Creek Organic Safflower Oil Preheat oven to 180˚C. Line muffin/tart pans with 16 muffin patty cases. Place sifted flour in bowl and add Stoney Creek Organic Flaxseed Meal. In separate bowl, combine remaining dry ingredients. Pour wet ingredients into centre of dry ingredients and fold together until just combined. Divide muffin mixture between muffin patty cases and place in oven. Bake for 15–20 mins or until golden and slightly springy to touch.…

Healthy Anzac Biscuits Recipe / Red Tractor Foods Makes: 20 small biscuits 175g Red Tractor Foods Organic Rolled Oats 60g organic desiccated coconut 60g chopped almonds 3 tbsp olive oil 3 tbsp raw honey 1 tsp vanilla extract ¼ tsp baking soda 1 tbsp water Preheat oven to 160°C fan-forced. Combine oats, coconut and almonds in bowl or food processor. Add oil, honey, vanilla and baking soda. Mix well until just combined. Add water and process again. Form into 20 small biscuits and place on lined baking tray. Flatten with enough room around each biscuit. Bake for 20 mins until golden brown. Cool completely before eating and enjoy. One-Bowl Breakfast Cookies Recipe / Red Tractor Foods Makes: 20 small biscuits 3 cups Red Tractor Foods Organic Rolled Oats 1 cup…

Potato Bake Recipe / Magimix Serves: 6 2 medium onions, sliced 4 cloves garlic, sliced 10 medium-sized potatoes 750mL chicken stock Salt & pepper 1 tbsp finely chopped thyme 100g butter Preheat oven to 185°C. In bottom of baking dish lay onion and garlic. Using spiraliser attachment with Magimix Cook Expert, spiralise potatoes and lay in baking dish. Add chicken stock, season with salt and pepper and add thyme and butter. Bake for 45 mins to 1 hour or until golden and crispy on top. Spiralised Zucchini Noodles Carbonara Recipe / Magimix Serves: 4–6 4 large zucchini 1 red onion, thinly sliced 4 cloves garlic 400g bacon, chopped ¼ cup olive oil 4 eggs, lightly beaten 100g butter 200mL cream ¼ cup finely chopped chives ¼ cup finely chopped parsley…

It’s believed kefir grains originated in the north Caucasus Mountains. These “grains” are used to ferment milk products to produce a drink high in probiotics and various vitamins. You can also find water-based kefir drinks in various forms and, while they are still good for you, research suggests the milk version of kefir offers higher amounts of probiotics and vitamins. “The kefir grain itself isn’t a traditional cereal grain but a colony of lactic acid bacteria and yeast,” says Heidi Fallding from biodynamic Marrook Farm. Kefir contains a very high content of living probiotics, which, if cared for correctly, can survive indefinitely. It has a tart flavour — think Greek yoghurt but with a thinner consistency — and usually has a higher fat content than yoghurt. While kefir might have…

Passionfruit Lemonade Recipe / Soda Press Co. Serves: 4 6 fresh passionfruit, halved Ice cubes 60mL SodaPress Co. Old Fashioned Lemonade Syrup 500mL sparkling water 4 sprigs fresh thyme Pass passionfruit halves through a sieve to extract juice. Place pulp aside for use at the end. In 4 glasses, add a few cubes of ice and a teaspoon of passionfruit juice, 15mL SodaPress Co. Old Fashioned Lemonade Syrup and top with 125mL sparkling water in each glass. Garnish each drink with a sprig of thyme and, if you like it pulpy, scoop a teaspoon of reserved passionfruit pulp over top. Smoky Pink Grapefruit Jalapeño Margarita Recipe / Soda Press Co. Serves: 4 Fresh lime slices Smoked sea salt, to rim the glass Ice cubes 60mL tequila 30mL Cointreau 30mL SodaPress…

Avocado Toast with Tomato Recipe / Bill’s Organic Bakery Serves: 2 4 slices Bill’s Organic bread 1 large avocado, sliced 20–30 cherry tomatoes, halved 2 mozzarella cheeses, sliced (optional) Fresh basil or thyme leaves, to garnish Salt & pepper, to taste Toast bread slices. Top with avocado slices, tomatoes and cheese slices and garnish with fresh basil or thyme leaves. Tip: For a vegan variation, leave out mozzarella cheese and drizzle Balsamic glaze over toast. Bread Cases with Bill’s Organic Sourdough Recipe / Bill’s Organic Bakery Serves: 20 20 slices Bill’s Organic bread 125g butter, melted 50g butter Filling 1 small brown onion, finely chopped (or 3 spring onions) 450g organic chicken breast, diced 2 tbsp plain flour 1 cup milk 2 tsp mustard 1 cup grated cheddar cheese 310g…

March 8–24, Melbourne, Vic Melbourne Food and Wine Festival The Melbourne Food and Wine Festival is one of the city’s most popular events. Each year, food and wine lovers flock to Melbourne in their thousands for the week-long event, gathering in laneways, on rooftops and in restaurants, farms and wineries. More than 200 events are held in the city of Melbourne, but the entire countryside gets involved: explore Geelong for a long lunch, cruise the Great Ocean Road and uncover what the Yarra Valley and Bendigo have to share. The Melbourne Food and Wine Festival is a fantastic reason to book flights and uncover Victoria’s hidden beauty, and with your hunger leading the way you’ll find fabulous food, delicious wines and gorgeous views. melbournefoodandwine.com.au March 9, Melbourne, Vic Wine &…

The onion is very much an everyday pantry staple. A solid, dependable and versatile vegetable that lends itself to almost any cuisine worldwide. Looking back in history, it seems we are not the first to sing its praises. The Ancient Egyptians depicted onions in paintings found in their pyramids, with traces of onion found in tombs. It’s believed that they were a symbol of eternal life, the layers representing the eternity of existence. Medicinally, they appreciated the circulatory, anti-inflammatory and “anti-snake” properties — an important element at the time! Ancient Egyptians also used onion for antiseptic and deodorising, which is another useful trait both for everyday use and in preparing mummies for the afterlife. The Greeks and Romans revered the healing properties of onions, using them liberally for food and…

Did you know our bodies are 90 per cent microbial? Not by weight but by numbers of cells. As humans, we are inclined to believe we’re the most superior and complex species on Earth, but we’re more bacteria than anything else. In fact, we’re all just big bags of bugs walking around sharing bugs with each other in a thriving bug-topia. According to comprehensive research conducted by the National Institute of Health in the US, the average human has over 100 trillion microbes in and on their body, with 80 per cent of these microbes living in the gastrointestinal system. From there, the “good” bacteria help to digest and break down food, strengthen our immune systems and keep our mood stable. Just how bacteria do this remains unknown, as gut…

You’ve probably heard by now that there are more bacteria living in your gut than there are cells in your body. It’s no wonder, then, that these bacteria have a significant impact on your health. Having the wrong bacteria can mean negative effects, but equally having the right bacteria can have you feeling great in both body and mind. The good news is that getting the right bacteria in your gut is largely a result of your diet, so we’ve put together some delicious recipes that will get your gut happy. Try our Prebiotic Tray Bake; Fermented Turmeric & Fennel Cauliflower; Probiotic Leek Pesto; Red Miso Soup; Fermented Super-Gut Smoothie; and Roasted Artichoke with Tzatziki. Overnight Oats Recipe / Lisa Guy Yoghurt is a great source of beneficial bacteria that…

Turmeric Chicken Broth Recipe / Lee Holmes Bone broths are amazing for your gut health as they heal and seal the digestive tract. This mineral-rich broth is just what the doctor ordered. It’s charged with the anti-inflammatory powers of turmeric, fresh ginger and a whole chicken. Freeze the broths in ice-cube trays to give convenient little portions to pop into other dishes. Makes: 1L 1 whole organic chicken 2 chicken feet, for extra gelatine (optional) 2L filtered water 2 tbsp apple-cider vinegar 2 tbsp lemon juice 1 large onion, chopped 3 celery stalks, chopped 2.5cm knob fresh ginger, grated ½ tsp ground turmeric or fresh grated turmeric Good pinch Celtic sea salt Freshly ground black pepper 1 bunch flat-leaf parsley, leaves only 2 garlic cloves, crushed Put chicken in large…

Nectarine & Strawberry Crostata Recipe / Falcon Serves: 8 Pastry 1½ cups plain flour 3 tbsp caster sugar ¼ tsp salt 150g cold unsalted butter, diced 2 tbsp cold water 500g nectarines, cut into wedges 200g strawberries, hulled & halved 2 tbsp cornflour 2 tbsp caster sugar 1 egg, beaten 20g unsalted butter 1 tbsp demerara sugar Whipped cream, to serve Place flour, sugar and salt in food processor and blend until combined. Add butter and pulse until butter is size of peas then add water and pulse again until dough just comes together. Turn out onto floured bench and form into disc shape. Cover in plastic wrap and refrigerate for 1 hour. Preheat oven to 180°C fan-forced. Place nectarines, strawberries, cornflour and sugar in large bowl and toss to…

Bircher Muesli Recipe / Procal Dairies Serves: 4 1½ cups rolled oats 250mL Procal Full Cream Milk 2 tbsp pumpkin seeds 1 apple, grated ¼ cup orange juice ½ tsp orange rind, grated 200g Procal Greek Yoghurt 200g blueberries 200g strawberries, sliced 2 tbsp walnuts, roughly chopped Combine oats, milk, pumpkin seeds, apple and orange juice in bowl. Cover and refrigerate overnight. Stir orange rind and Greek yoghurt gently through muesli. Top with blueberries, strawberries and walnuts to serve. Portuguese Custard Tarts Recipe / Procal Dairies Makes: 12 Melted butter, to grease Custard 1 whole egg 2 egg yolks ½ cup caster sugar, plus 2 tbsp extra 1½ tbsp cornflour 310mL Procal Full Cream Milk 125mL Procal Pouring Cream 1½ tsp natural vanilla essence or extract 2 tsp ground cinnamon…

Keto Cheesecake Swirl Brownies Recipe / Noshu Makes: 9 brownies 2 large eggs ¼ cup water 100mL oil of choice (sunflower or coconut oil) or 5½ tbsp unsalted butter, melted 1 pack Noshu 99 per cent Sugar Free Fudgy Brownie Mix 250g cream cheese 1 tsp vanilla essence 1 tbsp natural sweetener of choice Preheat oven to 160°C fan-forced. Grease brownie pan with oil and line base with baking paper. Combine 1 egg, water and oil/butter in large mixing bowl. Add contents of brownie mix sachet to bowl and mix with hand whisk or spatula until brownie batter is smooth and glossy. Set batter aside. In separate bowl, beat cream cheese, vanilla essence, natural sweetener and remaining egg until smooth. Pour brownie batter into prepared tin before pouring cheesecake mixture…

Layered Choc Shots Recipe / Leda Nutrition Makes: 6 shots ½ cup coconut cream, refrigerated, liquid removed 1 tbsp coconut sugar 150g dark chocolate (70% cacao), dairy-free 2 tbsp vinegar Liquid from 400g tin chickpeas (aquafaba) 2 tbsp agave syrup 6 Leda Nutrition Choculence Biscuits, crushed Fresh raspberries, to garnish Using food processor or blender whip coconut cream with sugar until light and fluffy. Melt three-quarters of chocolate in bowl over saucepan of simmering water. Once melted, remove bowl from water and stir in remaining chocolate. Stir gently until chocolate is completely melted. Use vinegar to wipe over bowl of food processor or high-power blender then add chickpea liquid (aquafaba) and agave syrup. Blend or process on high-speed until the mixture reaches stiff peaks then transfer aquafaba to mixing bowl.…

Biscuits can be such a fun part of life. When a friend comes around it’s great to lay out a plate of biscuits to nibble on as you chew over life’s latest. Equally, there’s nothing so pleasurable as sitting yourself down for a moment of quiet reflection with a hot drink and nice biscuit to go with it. The problem is these treasured life moments can be laced with guilt because of all the sugar. To help ease that burden we’ve put together some gorgeous biscuit recipes that use wholefood sweeteners that are easier on your body, such as maple syrup and coconut sugar. These biscuits also use healthy ingredients and may not be totally innocent, but you can relax and enjoy them knowing they aren’t as naughty as they…