Innehållsförteckning för Issue #29 2020 från Eat Well

Red wine Red wines are produced by destemming and crushing the grapes into a tank and leaving the skins in contact with the juice throughout the fermentation. The skins yield many of the antioxidants that can make wine healthy. Certainly wines, and especially red wines, are a popular feature of Mediterranean cuisine and dining. The secret is moderation: in true Mediterranean style wine is consumed to be enjoyed with friends, not to get drunk. In fact, we know that up to two drinks of wine per day reduce heart disease risk by about 30 per cent. Drinking more than two drinks of wine per day though causes a steady decrease in the benefits for the heart. A glass of wine with your meal as you enjoy it with friends, however,…

Cape gooseberries These brightly orange-coloured superfoods, with the botanical name Physalis peruviana, originate from South America and grow in warm regions. They are commonly known as Inca berries, Peruvian ground cherries, poha berries, husk cherries and golden berries, depending on where you are in the world. Sounds confusing, right? Don’t let the name “berries” fool you; cape gooseberries are actually closely related to tomatoes and eggplants since they are members of the nightshade family. Their distinctly sweet, slightly tart and tropical taste is often likened to pineapple and mango. So what makes gooseberries so special as a superfood? Gooseberries are rich in nutrients and minerals, offering a bevy of health benefits for those willing to try something a bit different. They have a particularly high concentration of vitamin C (21…

Truffle Caciotta on Cauliflower Rice Recipe / Dario di Clerico, That’s Amore Cheese Serves: 4 1 large cauliflower 20mL olive oil 1 onion, chopped 1 clove garlic 1 red chilli, deseeded 1 bunch asparagus, sliced Salt & pepper, to taste 1 That’s Amore Truffle Caciotta Juice 1 lime Micro parsley, to garnish Place cauliflower florets in food processor and process until very finely chopped. Heat olive oil in large deep pan over medium heat. Add onion, garlic and chilli. Cook on low heat stirring for 2 mins or until onion has softened. Add cauliflower and sliced asparagus. Cook, stirring occasionally, for 20 mins or until cauliflower is tender. Season well with salt and pepper. Heat grill or skillet over medium–high heat. Place That’s Amore Truffle Caciotta on grill for 3…

Mushrooms come in so many shapes, sizes, colours and flavours that it would be impossible to give them a one-size-fits-all profile. That said, all mushrooms are high in copper, potassium, zinc, folate, selenium and magnesium. Further, mushrooms are high in ergothioneine (also known as “ergo” for short), which has shown to have preventive and healing properties in the treatment of chronic disease and inflammation. Typically, it is the mushroom caps that are most nutrient-dense, rather than the stems, but this is dependent on the type. Research conducted by American professor Robert Beelman for the Center for Plant and Mushroom Foods for Health at Penn State College of Agricultural Sciences in 2017 found that the level and quality of nutrients between mushrooms was highly variable, depending on the type and how…

Broccolini with Tofu, Chilli & Peanuts Recipe / Falcon Serves: 4 150g firm tofu, drained 2 tbsp sesame oil 1 clove garlic, minced 1 tsp minced fresh ginger 1 bird’s-eye chilli, thinly sliced, plus extra to serve 3 bunches broccolini, trimmed 2 tbsp gluten-free light soy sauce or tamari 30g roasted unsalted peanuts, chopped, to serve Salt & pepper, to taste Place tofu on plate lined with paper towel. Cover with more paper towel and press firmly to extract as much liquid as possible. Discard paper towel and crumble tofu onto plate. Heat 1 tbsp oil in wok or large frying pan over medium–high heat. Add tofu and cook, stirring, for 5–10 mins until golden and crisp. Transfer to plate. Add remaining oil to wok along with garlic, ginger and…

Cabbage Rolls with Zesty Herby Filling Recipe / Meg Thompson Cabbage rolls are a traditional Hungarian dish, but these take a different direction. Filled with a zesty mix of eggplant, brown rice, herbs, seeds and spices, it brings a rich and “hearty” style without being too heavy. Makes: 6 rolls 1 eggplant, diced into 1cm pieces 1–2 tbsp olive oil ½ tsp cumin seeds ½ tsp coriander seeds 1 cup cooked brown rice 1 clove garlic, peeled & finely chopped Big handful parsley leaves, chopped 7–8 mint leaves, chopped 70–80g feta, crumbled ½ cup sunflower seeds or pepitas 1 egg, whisked ½ tsp lemon zest ¼ tsp salt or more to taste ¼–½ tsp chilli flakes ½ cup diced tomatoes 6 cabbage leaves Preheat oven to 190°C. Drizzle eggplant with…

Wild Olive Organic Shiraz Braised Chicken with Tomatoes & Olives Recipe / Angove Serves: 6 10 cloves garlic, peeled 2 tbsp olive oil 1.5kg free-range organic chicken, cut into 6 pieces Salt & freshly ground black pepper 1 red onion, coarsely sliced 1 bottle (750mL) Angove Wild Olive Organic Shiraz 1 cup chicken stock 2 cups peeled, seeded, chopped tomatoes, fresh or canned 1 tbsp tomato paste 1 yellow capsicum, sliced lengthways ¾ cup pitted Kalamata olives 3 tbsp capers, rinsed Fresh flat-leaf parsley leaves, to garnish Cooked polenta or mashed potatoes, to serve Steamed green vegetables, to serve Place garlic cloves in saucepan, cover with water and bring to boil over medium–high heat. When water is boiling, drain garlic and discard water. Set garlic aside. Heat 1 tbsp olive…

Help your heart There is a synergy between the foods in the Mediterranean style of eating that leads to effects that are greater than merely the sum of the effects of the foods on their own. Foods like olive oil, fish, nuts and avocados are rich in unsaturated fatty acids. Foods like lettuce, spinach, celery and carrots are rich in nitrites and nitrates. When you consume these foods together the unsaturated fatty acids and the nitrogen compounds form substances known as nitro-fatty acids. These nitrofatty acids block an enzyme called soluble epoxide hydrolase, which in turn causes blood vessels to dilate (open up) and that leads to a drop in blood pressure. If blood pressure is lowered that reduces the risk of developing cardiovascular problems like heart attack, heart failure…

Anti-ageing action Telomeres are pieces of genetic material that sit at the end of chromosomes and stop your DNA unravelling or clumping. Effectively, telomeres protect your genetic code, and shorter telomeres indicate more rapid ageing. Telomere length halves during the period from infancy to adulthood and then halves again during the onset of old age. Shorter telomeres have been linked to a reduced life expectancy and increased rate of chronic diseases. Research shows that the more closely a person’s diet resembles a Mediterranean style of eating, the longer their telomere length. In other words, the closer your style of eating is to the Mediterranean way, the slower your ageing at a cellular level.…

One-Pan Chicken with Eggplant, Mozzarella & Tomato Basil Pasta Sauce Recipe / Celebrate Health Serves: 4 3 tbsp extra-virgin olive oil 1 small eggplant, cut into 8 x 1cm-thick rounds 4 x 125g chicken thigh fillets 250g cherry tomatoes, halved 175g Celebrate Health Tomato & Basil Pasta Sauce 100g fresh mozzarella, thinly sliced 1 tbsp lightly toasted pine nuts ¼ cup fresh basil leaves Mixed salad leaves, to serve Heat 1 tbsp oil in large non-stick frying pan over high heat. Cook eggplant slices in two batches for 2 mins each side or until golden, adding another 1 tbsp oil for second batch. Transfer to plate and set aside. Return same pan to medium–high heat. Add remaining oil and chicken and cook for 3–4 mins each side or until golden…

Kombucha is a fermented tea beverage which dates back thousands of years to ancient China. In Eastern cultures kombucha is traditionally known as the “Tea of Immortality” and is revered for its healing properties. In 414 CE a physician named Kombu introduced the fermented drink into Japan, where he used it to cure Emperor Inkyo’s digestive issues. Then in the early 20th century kombucha was brought to Russia and Germany and then France, where it was brewed in millions of homes as a health and digestive aid. Kombucha’s popularity increased among health and wellness enthusiasts after a 1960s Swiss study compared kombucha’s probiotic health benefits to that of yoghurt. Today kombucha is sold around the globe in a variety of flavours as a popular mainstream beverage enjoyed for its unique…

March 8, Melbourne, Vic Wine & Cheese Fest Do you enjoy the occasional glass of wine and gourmet cheese platter? Here at EatWell, we sure do! That’s why a visit to Melbourne for the wonderful Wine & Cheese Fest is on our to-do list. The one-day festival showcases Victoria’s freshest produce and finest entertainment, along with fun activities for both adults and children. Join one of the many masterclasses offered throughout the day (including grape stomping!) and learn about cheesemaking, wine tasting and more. Wash all the fun down with a crisp local wine under the sun, listening to live music and local DJs. We couldn’t think of a better way to spend the weekend! wineandcheesefest.com.au March 19–29, Melbourne, Vic Melbourne Food and Wine Festival The Melbourne Food and Wine…

Za’atar & Labneh Pizza Recipe / Meg Thompson This classic combination is in its glory here with a simple and easy snack that can be quickly prepared with minimal fuss! It’s an excellent introduction to the fantastic Middle Eastern spice mixture za’atar too if you have not tried it before. Serves: 2 1 wholemeal Lebanese flatbread (use gluten-free if required) 3–4 tsp za’atar 1 tbsp olive oil ¼ cup labneh, or more to taste Preheat oven to 180°C. Place flatbread on baking tray. Combine za’atar and olive oil in small cup and smother bread with mixture. Add dollops of labneh as desired. Place in oven for about 10 mins or until bread is slightly crispy at the edges. Roasted Nectarines with Vanilla Labneh Recipe / Meg Thompson A simple dish…

Leda Nutrition Bake it easy with Leda’s gluten- and dairy-free biscuit range, the perfect accompaniment when making your favourite dessert, slice, tart or cheesecake base. From traditional favourites like arrowroot to exciting chocolatey vanilla crème GoJos, Leda’s biscuit range helps you create homemade delights that everyone can enjoy. W: ledanutrition.com Southern Cross Pottery Southern Cross Pottery is pleased to announce a new range of reusable cups that can be used for all beverages. They are all handmade in Australia using porcelaneous stoneware and feature a silicone lid and band. Available in a large range of colours, the cups are easy to clean, dishwasher and microwave safe and BPA-free. W: southerncrosspottery.com.au Quorn™ Foods Quorn™ Foods is a global market leader in healthy, sustainable protein. Headquartered in Stokesley, North Yorkshire in the…

Black beans are full of goodness, but fibre is probably one of the greatest assets of this awesome legume, given that the benefits to our digestive system are second to none. From one cup of cooked black beans your body gets around 15g of fibre, which is well on the way to the recommended daily intake of 25–30g per day for adults. More specifically, although all legumes contain a certain amount of starch, black beans contain a large proportion of resistant starch. Resistant starch is a form of starchy fibre that can’t be digested in the small intestine, and passes through to the colon where it is then fermented by bacteria. This process of fermentation produces metabolites, short-chain fatty acids, gases and small amounts of organic acids and alcohols. These…

Mixed Berry Molten Lava Pots Recipe / Luke Hines for Lakanto Serves: 4 Coconut oil, for greasing 200g Luke’s Block of Choc (recipe next page) 2 cups smooth peanut or macadamia butter 250mL Lakanto Monkfruit Syrup 1 tsp gluten-free baking powder Pinch sea salt 2 eggs, beaten 2 cups blackberries or blueberries, or mix of both + extra to serve Preheat oven to 170°C and grease 4 x 250mL ramekins with coconut oil. Melt chocolate in small saucepan over low heat, stirring, until thick and creamy. Remove from heat and leave to cool slightly, then pour into mixing bowl. Add peanut or macadamia butter, Lakanto Monkfruit Syrup, baking powder and salt and mix well. Add eggs and mix again until well incorporated. Divide mixture evenly among ramekins and spoon quarter…

Savoury Cauliflower & Chickpea Pancakes Recipe / Keira Rumble These savoury pancakes are perfect for breakfast, lunch or dinner. Plus, they're family friendly. Serves: 1 Pancakes ½ cup cauliflower flour ½ cup besan (chickpea flour) ½ tsp onion powder ½ tsp garlic powder 1 large handful baby spinach 1 large handful fresh herbs Pinch sea salt Pinch cracked pepper 300mL water 1 heaped tbsp coconut oil, for frying Fillings Handful cherry tomatoes Salad leaves Pesto Pea sprouts 1 tbsp hemp seeds In food processor, blitz all pancake ingredients together until thick batter consistency. Let sit for 30 mins (or overnight in fridge if making in advance — loosen slightly with a dash of water before cooking). While batter is sitting, prepare filling. Over medium heat in frying pan, add coconut…

Fabulous fish Fish is the dominant meat in the Mediterranean diet, with red meat being consumed less frequently. This is a good thing because fish is a wonderful source of protein and also omega-3 fats (especially deep-sea fish). If you are choosing whole fish it should smell of the ocean and the eyes should be bright (as opposed to sunken and dull). You should also look for bright red gills and flesh that springs back to the touch. If you are buying fillets or cutlets look for flesh that is shiny and firm and it should not be sitting in water. Mediterranean-style preparation would typically involve baking, stews or skewers. However you have it, fresh fish cooked with moderate heat is an absolute delight.…

Boost your brain Researchers from Swinburne University of Technology, Melbourne, evaluated available studies published between 2000 and 2015 on the subject of how the Mediterranean diet influences the brain. The accumulated results showed that a Mediterranean style of eating is associated with improved memory, attention and language as people age. Memory was especially positively affected with improvements in delayed recognition, working memory, long-term memory, executive function and visual constructs. The Mediterranean diet has these effects because it reduces inflammation, increases vitamins and minerals, maintains healthy weight, increases antioxidants in the blood, enhances energy metabolism, supports a healthy gut flora and provides healthy fats.…

Nelly Robinson’s Spicy Chipotle Burger Recipe / Quorn™ Foods Serves: 1 Chipotle Mayonnaise 240mL sunflower seed oil 120mL unsweetened soy milk 100g chipotles, puréed Pinch Indian black salt Small handful chopped chives Burger 1 Quorn Vegan Gourmet Burger 2 slices vegan American cheese 1 potato bun or burger bun 1 ripe tomato, sliced 2 baby gem lettuce leaves To make chipotle mayonnaise, combine sunflower seed oil, soy milk, chipotle and black salt. Blend with a stick blender and mix to a mayonnaise consistency. Add chives and set aside. In frying pan, cook Quorn burger slowly, turning repeatedly for 10–12 mins until cooked and hot. Once hot, place slice of vegan cheese on top so that it warms through and begins to melt. To build burger, cut bun in half and…

It might be something you only eat in a dish at a Thai restaurant. Perhaps you buy it in a jar from the supermarket or maybe it’s an embedded part of your culinary stable. Curry paste — a blend of spices and herbs made into a paste as the base for a curry — is an integral element of South-East Asian cuisine that many of us tantalise our tastebuds with here in Australia. The mix of spices, fresh herbs and aromatics are traditionally pounded together in a mortar and pestle to make a paste. The specific ingredients used, however, vary from culture to culture. “Indian curry pastes are predominately made from toasted and ground spices with the addition of chilli, onion, garlic and ginger,” says Melbourne-based chef Bridget Francis. “South-East…

Your health and the planet's health Current trends in eating and population growth are predicted to increase the incidence of type-2 diabetes, heart disease and some cancers. Additionally, if the trends continue there will be an 80 per cent increase in food production-related greenhouse gas emissions as well as habitat destruction to clear land for agriculture. However, if people were to switch to a Mediterranean, pescatarian or vegetarian diet this could reduce incidence of type-2 diabetes by 25 per cent, heart disease by 20 per cent and cancer by 10 per cent. Reducing disease incidence of course reduces the burden on our health systems into the future. On top of these individual health effects, shifting to these modes of eating would prevent almost all of the increased greenhouse emissions that…