Innehållsförteckning för Issue #28 2020 från Eat Well

The word parfait derives from the French word for perfect. When used in reference to food, a “parfait” is thought of as being served in a tall, clear glass, layered and topped with cream and fruit. In fact, though, parfait is a little more diverse than that. Parfait is French in origin and dates back to 1894. Typical French parfaits include basic ingredients such as cream, sugar, egg and syrup served on a decorated plate. We think of parfait as a sweet treat but it can, on occasion, be savoury and include seafood and vegetables. Mostly, though, parfaits are a refreshing indulgence that feature nuts, yoghurt and fruit. Its high content of fat, sugar and air discourages the formation of water crystals resulting in that smooth parfait texture. Mmmmmm ……

Mangoes are a juicy stone fruit that originated on the Indian subcontinent but were being grown in Asia as far back as 400 BCE. By the 1700s, they had made their way to Africa and Brazil. In Australia, they have been grown since the early 1800s. The Australian mango season runs from September through to April. The harvest begins in September in the Northern Territory and then gradually spreads south until the last of the season’s fruit is available from south-east Queensland and northern New South Wales in late January to early February. If you are buying outside this time frame, it’s imported.…

Fermented foods are enjoying a wonderful resurgence of popularity — and for good reason. They are incredible, functional foods that deliver amazing health benefits and they can be delicious, too! Perhaps a traditional sauerkraut is not everyone’s cup of tea — however, there are many options that might be more aligned with your taste buds. Miso Miso is a Japanese fermented bean paste. It is commonly made using soybeans but can also be made using other grains or plants; for example, genmai miso contains brown rice, soba miso features buckwheat, shiro miso contains sweet rice, and mugi miso has barley. Taste-wise, miso sits happily in the umami camp — a strong, savoury flavour that we have only recently discovered we have taste receptors for, along with the commonly recognised sweet,…

Grilled Salmon with Ramen, Ginger & Lime Recipe / Hakubaku Serves: 4 Dressing ¼ cup lime juice ¼ cup light soy sauce ¼ cup extra-virgin olive oil 1 tbsp freshly grated ginger 1 tsp sambal oelek 1 tbsp sesame oil 270g Hakubaku Ramen noodles 3 cups green beans, split lengthways 30mL extra-virgin olive oil 4 × 100g fresh salmon portions Coriander leaves, to garnish Combine dressing ingredients in bowl and mix well. Cook noodles according to packet instructions. Drain and toss in large bowl with half of sauce and place on serving plates. Blanch beans for 1 min. Drain and place on top of noodles. Heat frying pan with oil and sear salmon until cooked to your liking. Serve noodles with salmon. Garnish with coriander and dressing. Beef Udon &…

Confit Duck & Caramelised Onion Tartlets Recipe / Luv-a-Duck Serves: 5 Duck 1 x 500g Luv-a-Duck Confit Duck Legs 30g butter 1 tbsp olive oil 3 red onions, finely sliced 1 tbsp balsamic vinegar or vincotto 2 tbsp orange marmalade 3 sheets butter puff pastry Zest 1 orange, to garnish Crème fraiche, to serve Preheat oven to 190°C. Heat confit duck legs according to pack instructions. Remove meat from bones and shred. Set aside. Heat butter and oil in frying pan over medium heat and sauté onions until beginning to brown. Stir in balsamic vinegar/vincotto and marmalade and continue to cook until mixture is syrupy. Transfer to bowl and allow to cool. Using 10cm round cutter, cut each pastry sheet into rounds and place each round into greased tartlet tin.…

The ancient grain spelt was one of the first species of wheat ever used to make bread. Also known as farro, dinkel or hulled wheat, spelt is a sub-species of wheat that is native to parts of Europe such as Germany, Switzerland and Austria, as well as Iran. Spelt is low in gluten and rich in fibre, protein, vitamins and minerals such as magnesium, calcium, selenium, iron, manganese and zinc, along with vitamins E and B complex, and its tough outer husk helps in retaining its nutrients. The husk is also said to protect the whole grain from pollutants and insects, which allows growers to use little or no pesticides. The grain is gaining popularity in artisanal bakeries across Australia thanks to its bounty of aforementioned health benefits, in addition…

Kefir is an under-recognised and underrated fermented drink. It is made from small, gelatinous globs called grains. They look a bit like tiny, slimy cauliflower florets, clumped together waiting for a cheese sauce. Sounds appetising, doesn’t it? But, like everything, it’s what’s inside that counts. Mingled among the clumpy grains is a plethora of beneficial bacteria and yeasts. Kefir involves a community of about 30 different types of microbes that live together in a symbiotic relationship, growing in number with each batch made. The lactobacillus species are the most prevalent bacteria present in kefir, accompanied by beneficial streptococcus strains, a number of beneficial yeasts, as well as acetobacter species. Other products formed during the fermentation process include lactic acid, acetic acid and pyruvic acid, as well as a number of…

It’s summer and that means barbecues, but barbecuing meats can lead to the formation of heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), chemicals that can cause changes in DNA that in turn can increase the risk of cancer. Here are some tips to help you enjoy your barbecue and reduce your HCA and PAH exposure: Lower the heat To reduce formation of HCAs, you need to cook on a low heat. Try to elevate your food as far from the burning wood or coals as you can. Choose plants Plants don’t contain the substances that lead to HCA formation. Asparagus, eggplant, zucchini, capsicum, corn and onion are healthy options. Go fish Fish requires less time on the grill and lower heat than other meats and therefore yields reduced exposure…

Apple & Rhubarb Overnight Oats Recipe / Table of Plenty Serves: 2–3 Overnight Oats ½ cup milk or water + extra for serving ½ cup Table of Plenty Mixed Berry Kefir 1 cup rolled oats 1 tsp honey (optional) Rhubarb Filling 1½ cups diced rhubarb 2 tbsp caster sugar 1½ tbsp orange juice Apple Filling 1 tbsp butter 1 Granny Smith apple, peeled, cored & chopped into 1cm cubes 2 tbsp caster sugar 1 tbsp water ½ tsp ground cinnamon 1 tsp cornstarch Topping Toasted shredded coconut To make overnight oats, mix all ingredients together in small bowl, cover and place in fridge overnight. To make rhubarb filling, place ingredients in small saucepan over low–medium heat. Cook until soft and set aside to cool. To make apple filling, melt butter…

Berbere Spice Mix Recipe / Danielle Minnebo This spice blend is considered the building block of Ethiopian cooking. It is a spicy and flavourful spice blend that certainly has a kick to it. You can reduce the amount of cayenne if you don’t like things too spicy. Makes: 1 jar 3 tbsp smoked paprika 1 tbsp cayenne pepper 1 tbsp ground ginger 1 tsp garlic powder 1 tsp ground white pepper 1½ tsp ground cinnamon 1 tsp ground nutmeg 1 tsp ground cardamom 1 tsp ground fenugreek 1 tsp ground cumin Add ingredients into a mixing bowl. Combine well. Store in sealed glass jar. Spice mix will keep in your pantry for up to 6 months. Coriander Salsa Recipe / Danielle Minnebo This recipe is a little untraditional, but it…

Chinese Cucumber Salad Recipe / Pearl River Bridge Serves: 2–3 2 cucumbers 2 fresh red chili peppers, sliced Sauce ½ tsp salt 4 tbsp Pearl River Bridge Rice Vinegar 4 tbsp Pearl River Bridge Superior Light Soy Sauce 1 tbsp white sugar 1 tbsp minced garlic 2 tbsp sesame oil Cut cucumbers into halves lengthways, deseed and slice into small pieces. Place in large bowl with sliced red chili peppers and set aside. Mix all sauce ingredients in separate bowl until sugar is dissolved. Drizzle sauce over cucumbers and toss to coat. Serve immediately. Pan-Fried Squid with Yellow Lantern Chilli Sauce Recipe / Pearl River Bridge Serves: 2 250g squid Sauce 3 tsp Pearl River Bridge Premium Deluxe Light Soy Sauce 2 tsp Pearl River Bridge Premium Oyster Flavoured Sauce…

As far as sustainability goes, not all foods are created equally. Some of the foods we eat can have a devastating impact on climate change, which makes it important to make informed choices when it comes to consuming foods that are not only good for you, but good for the environment. Globally, we rely on a small range of food, and monoculture farming (repeated harvesting of a single crop) is rife, with approximately 75 per cent of global food supply coming from only 12 plant and five animal species. In order to protect the planet, it’s essential to diversify and eat a variety of foods in our diet. The first step to ensuring our diet has minimal impact on the environment is to shop smart. This involves knowing where your…

At the level of one to two standard drinks, alcohol will inhibit the parts of the brain that normally restrain behaviour. This could help an anxious would-be lover to free themselves from the shackles of restraint and allow love to flower. However, once you get to the level of three to four standard drinks that disinhibition tips over into lack of coherence and beyond that you get issues of balance and coordination. A gibbering, slurring mess who has just tripped over their own feet is hardly going to be the object of someone’s desire, or be able to feel their own desire. At the very beginning then, at that first glass or two, alcohol might help things along but beyond that it becomes a hindrance.…

Broccoli Rabe Tart Recipe / Meg Thompson Broccoli rabe works so nicely in a tart like this as it doesn’t get lost; it stands up for itself flavour-wise among the other ingredients. This would also work well as more of a spanakopita (Greek spinach pie), where you could just use lots of shredded broccoli rabe in place of the other vegies. Either way, this is another example of the versatility of this wonderful vegetable. Serves: 4 4 sheets filo pastry 2 tbsp olive oil 1 brown onion, peeled & sliced 1 tbsp chopped garlic ½ bunch broccoli rabe Handful cherry tomatoes 4 eggs 1 tsp mustard 1 tsp smoked paprika 1 cup grated cheese of choice Preheat oven to 180°C and line an overproof dish, tart tray or baking tray.…

Hot-Pink Party Bowl Recipe / Carman’s Serves: 1–2 Smoothie Bowl 1 cup frozen raspberries ⅓ cup plain yoghurt ½ banana 2 tbsp Pink Lady Apple & Blueberry Granola, to serve Baby spinach leaves, to serve Blueberries, to serve Sliced plums, to serve Place all smoothie bowl ingredients in blender and blitz until smooth. Add a little water for thinner consistency if necessary. Pour into bowl and top with granola, spinach and fruit. Greenie Granola Smoothie Bowl Recipe / Carman’s Serves: 4 1 banana, frozen 2 large handfuls baby spinach leaves + extra for topping ½ cup plain yoghurt ½ cup Carman’s Pink Lady Apple & Blueberry 5 Grain & Seed Granola + extra to serve Place all ingredients in blender and blitz until smooth. Add a little water for thinner…

Summer Cheesecake Recipe / Stoney Creek Serves: 10–12 Base 100g arrowroot biscuits ½ cup Stoney Creek Organic Golden Flaxseed Meal 120g unsalted butter Filling ¼ cup fresh lemon juice or to taste ½ cup fresh honey ½ cup plain Greek yoghurt 200mL thickened cream 2 tsp cold-pressed virgin coconut oil 2-3 tsp powdered gelatine 2 cups water Pineapple Jellies 500mL tinned pineapple, juice & chunks 2 cups water 2 tsp powdered gelatine Mango Coulis 1 mango ¼ cup honey Line 20cm baking tray or tart tin with baking paper and set aside. First, make the base. Crush biscuits to a crumble or fine texture (depending on preference) and place in mixing bowl with flaxseed meal. Melt butter and mix into crushed biscuits. Once thoroughly mixed, pour into tray and press…

Members of the same Rosaceae family that also includes apples, apricots and peaches, strawberries were first thought to have been cultivated for consumption in France in the 1300s. The berries, with their signature bright-red, seeded bodies and curly green stems were prized by the ancient Romans for their creative appearance rather than their flavour and nutrition. It wasn’t until the 1830s that the Hovey variety of strawberry was cultivated in America, though hybrid varieties were grown in England prior to introduction to the Americas. Nutritional value Strawberries are a low-calorie, nutritionally dense fruit with one cup providing 25 grams of potassium, vitamin A and 97.6g of vitamin C (just over 150 per cent of the daily vitamin recommended intake). The bold red shade is a result of anthocyanins, which are…

January 8–February 5, Melbourne, Vic South Melbourne Night Markets The South Melbourne Night Markets attract a passionate community of locals along with visitors to Melbourne and beyond. Enjoy the balmy summer nights with delicious and cheap street fare from local breweries, restaurants, cafes, food trucks and carts. Plus, a wide variety of entertainers and musicians will perform during the month, showcasing emerging talent as well as crowd favourites. If wandering aimlessly along the streets of Melbourne sampling gourmet food and wine appeals, book a flight south and enjoy everything the twilight markets have to offer. Why not make a weekend of it? southmelbournenightmarket.com.au January 24–26, Adelaide, SA Crush Festival Have you ever been to the Adelaide Hills in South Australia? Renowned for its cool climate and stunning wine region, the…