Innehållsförteckning för Issue #31 2020 från Eat Well

Mulled wine is spiced wine, usually red, served hot or warm. It is believed the practice of mulling wine began with the Romans around 1800 years ago as their empire expanded into the colder reaches of Europe and they needed something to warm their bodies and avoid sickness. To make your own mulled wine, put your red wine in a large saucepan and add some spices of choice (cinnamon, star anise, nutmeg and cloves are usual favourites). Be sparing with the spices or they will overpower the wine. Gently heat your spiced wine until it simmers and then, if you desire, add some citrus such as orange or lemon. Turn off the heat, sift out the spices and you have a basic, but gorgeous, mulled wine. You can make it…

There are a number of different cabbage varieties to choose from. Traditional green cabbage has a stronger, more peppery flavour when eaten raw, with quite robust leaves. Red cabbage brings all the colour to the plate, along with a slightly earthier flavour than the green. Savoy is the supermodel of the group, with its super-crinkled and mild, tender leaves. Chinese, or wombok cabbage has a longer, oblong shape, yellowy-green leaves, and a mild, almost sweet flavour. Cabbage in your body A proud member of the brassica family, cabbage carries similar benefits to its cruciferous sisters, with some seriously fantastic specialties. It contains a great dose of fibre, immune-boosting nutrients, has major gut-healing action, antioxidant properties, antibacterial activity, promotes regulated blood sugar, and helps you to feel cool, calm and collected.…

Some of the most commonly talked about ingredients in cacao (the raw material from which cocoa is made) are the flavanols and studies show that these can lower your blood pressure. Researchers looking at measures of cardiovascular ageing found that dilation of arteries (a sign of improved blood vessel function) was observed in those who had a cacao flavanol drink (improved by 33 per cent in a younger group and 32 per cent in an older group). In the older group there was also a drop of four points in systolic blood pressure in response to flavanols.…

Winter is a time when letting your food be your medicine is more relevant than ever. Here we have put together some delicious yet healing recipes that include immune-boosting or decongestant foods such as garlic, ginger, onion, turmeric, capsicum, spinach, and fermented foods. Enjoy our: miso ramen soup; DIY fermented vegetables; apple-cider vinegar green tea; chicken turmeric soup; antiox nourish bowl; sweet potato and rosemary frittata; kitchari; garlic mushrooms and spinach with wholemeal penne; turmeric seeded loaf; and our cold and flu elixir. Golden Mango Smoothie Bowl Recipe / Lee Holmes A delicious Golden Mango Smoothie Bowl which is wonderful for gut health and your gut immunity to keep you happy and healthy. Makes: 1 smoothie bowl 1 frozen banana 1 tsp Supercharged Food Golden Gut Blend or use ¼…

It’s a myth that red meat is your only option when it comes to iron-rich foods. Vegetables can provide good amounts of iron, perhaps not in the quantity yielded by a steak, but the right vegetables do provide good amounts of this important mineral. At the same time, you are avoiding the saturated fats that come with meats and are treading more lightly on the environment. Get a solid iron hit with tasty recipes like: crispy chickpea kale salad; pea soup; quinoa tabbouleh; Tuscan white bean soup; vegetable korma; spinach, tomato, zucchini and lentil salad; scrambled tofu big breakfast; hazelnut and capsicum pesto; and coconut mushrooms with cauliflower rice. Quinoa Tabbouleh Recipe / Georgia Harding This tabbouleh is really easy to make and one of my most favourite and versatile…

Highly lauded as an ancient superfood, ghee is most commonly used today as a cooking oil and ingredient in recipes as well as being a mainstay in traditional Ayurvedic (Hindu system of alternative medicine) treatments. But what sets this clarified butter apart from other forms of fat is its many uses in the kitchen as a form of nourishment for the body. A golden elixir Just like regular butter, ghee is often made from cow’s milk. The butter is then melted until the liquid fats and milk solids separate from each other. The liquid fats are then kept, which results in a product that has less lactose than butter, making it suitable for those with lactose sensitivity. “Ghee is made by slow-cooking and filtering butter to remove all milk solids…

Sautéed Prawns Recipe / Pearl River Bridge Serve: 3-4 4 cloves garlic, minced 450g fresh prawns, cleaned and deveined Seasonings 1 tbsp Pearl River Bridge Superior Light Soy Sauce 3 dashes ground black pepper 60mL white wine ¼ lemon, juiced, optional Heat up a skillet with some cooking oil. Sauté garlic for a couple of mins until sizzling. Add prawns, sauté until they turn pink, turn and continue to sauté until cooked through. Add all seasoning ingredients and sauté for a few more minutes, then turn off the heat, dish out. Squeeze lemon juice over the prawns and serve immediately. Chicken & Pineapple Fried Rice Recipe / Pearl River Bridge Serves: 2 1 tbsp olive oil 2 eggs, lightly beaten 2 cloves garlic, minced 170g chicken, cut into cubes 200g…

A profiterole can also be called a “chou à la crème” as it is made from “choux” pastry and filled with creamy fillings. Although we know it as a French creation, in fact the original recipe dates to an Italian chef named Panterelli, who was part of the court of Catherine de Medici. The de Medici throng came to France around 1530 when Catherine was to be wedded to King Henry II and Panterelli was part of her dowry. Panterelli first developed the dough that is now featured in profiteroles, although it has gone through evolutions and was perfected by French Chef de Patisserie, Avice. Subsequently, another French chef, Marie Antoine Carême, had the inspiration to fill the pastry with cream and, voilà, we have the modern profiterole. These days…

Spinach provides fibre, protein, vitamin K, vitamin C, iron, betacarotene and nitrate. It also contains a group of substances known as thylakoids. Studies have shown that spinach thylakoids increase satiety over a two-hour period compared to placebo. There is no difference in blood fats and energy intake, but males do show a trend towards decreased energy consumption in response to spinach thylakoids. This fits with previous research showing that thylakoids suppress appetite by increasing the hormone cholecystokinin. It’s just another reason to eat your spinach.…

This classic Italian dish originates from the Tuscan region and is essentially a hearty winter soup with a very distinctive nature. Ribollita dates back to the Middle Ages when Tuscan lords and ladies would stage grand banquets served by local peasants. When the feasting was over, the peasants doing the clean-up would grab discarded portions of bread and use them to soak up juices remaining on plates from expensive meat dishes. The peasants would take that bread home and the next day would throw it in a pot with cannellini beans, water, rosemary, garlic, olive oil and seasonal vegetables like carrots, onions and cabbage. For a modern ribollita, what you dip your bread in is up to you, but whatever your choice you are sure to be warmed by this…

Fenugreek Move over turmeric! Fenugreek (Trigonella foenum-graecum) is likely to be the trendiest flavour on everyone’s taste buds this year. Fenugreek has been used in alternative medicine for thousands of years and recently it has become a common household spice and thickening agent. With a sweet, slightly salty and nutty flavour, it provides a taste reminiscent of burnt sugar, which complements some spice dishes and hot pots beautifully. Only a small quantity is usually required, otherwise the taste may become overpowering. Fenugreek is an incredibly versatile plant, which can be used in a variety of dishes including soups, biryanis, brines, chutneys, bread, curries and even cooked vegetables. It is a key ingredient in classic spice blends like Indian garam masala, panch phoran and other Asian curry powders. It’s also the…

Pasta with Borlotti Sauce Recipe / Dario di Clerico @ That’s Amore Cheese Serves: 4 2 tbsp extra-virgin olive oil 1 onion, finely chopped 1 garlic clove, minced 2 x 400g tin chopped tomatoes 10 fresh oregano leaves or rosemary 400g tin borlotti beans, drained & rinsed 400g dried penne 100g That’s Amore Buffalotto, freshly grated Salt & pepper, to taste Bring a large pot of water to a boil. Meanwhile, heat the olive oil over medium heat in a large saucepan. Add onion and garlic and sauté for 5 mins. Add tin of tomatoes and oregano, cook gently, stirring and mashing the tomatoes until they have cooked down, for 15 to 20 mins. Stir in the borlotti beans and cook for another 5 mins. Meanwhile, cook the penne in…

Broad beans, also known as “fava beans”, have been around for millennia and they have been a valuable source of protein for all of that time. Before green beans and other bean varieties came to Europe from the Americas, broad beans weren’t just a bean, they were the bean. When Jack climbed the beanstalk, it was a broad bean stalk, and when people “spilled the beans”, it was broad beans they were spilling. Although they have been overtaken somewhat by their beany cousins, broad beans still remain popular as a side dish or for adding style and substance to a risotto or soup. When choosing your broad beans, avoid any that are wrinkled or blackened at the tip. Be wary of pods that bulge too much as well because the…

When alive, Tasmanian scallops sit in a thin double shell that is nearly circular. Their lower shell is concave and overlaps the flatter upper shell. Scallops are found to depths up to 120m over soft sand or mud in Australia’s southern waters from New South Wales. The firm white flesh is a favourite food for starfish, octopus and humans. Where starfish and octopus prefer their scallops raw, humans will generally cook them to enjoy the delicate taste. You can steam, fry or grill this versatile seafood which is good source of protein and a reasonable source of omega-3 fats (100g of scallops provides 11g of protein and 280mg of omega-3). Scallops are delicious yet simple food; pop them under the grill with some garlic, throw them on the barbecue with…

Danish cuisine is famous for its pastries, butter, cod and herring, but there is more to it than these. Much of Danish cuisine traces back to pre-industrial peasant cooking, when the need to make do with local produce and preserve it for the cold months meant the diet was dominated by rye bread, salted pork, pickled vegetables and potatoes. The advent of New Nordic cuisine means that these days, Danish dinner at home usually involves a meat dish, often with pork, and vegetables or salad. Bring a touch of warming Danish style to your cooking with our: pickled cucumber; open rye sandwich with eggs, beets and capers; salmon gravlax; crispy pork belly with sweet braised cabbage; smoked tuna patties; slow-cooked paprika pulled pork and kaleslaw sandwiches; ginger beef; and Danish…

Poaching is a cooking technique that involves submerging what you are cooking in heated water. The difference between poaching and simmering or boiling is the temperature you use, with poaching happening at lower temperatures roughly between 70ºC and 80ºC. Poaching is particularly appropriate as a method of cooking delicate proteins such as those found in fish, chicken, eggs and some fruits and vegetables. Try some perfect poaching with these recipes: spiced poached pears with Bircher muesli; coconut poached chilli and lime Thai chicken salad; Turkish poached eggs with chilli and oregano butter; miso ginger noodles with poached eggs; poached spiced oranges; tea-poached chicken with green beans; and chocolate cake with poached lavender berries. Star Anise Poached Apple with Coconut Rice Pudding Recipe / Lisa Guy Apples are an excellent source…

Autumn Spiced Smoothie Bowl Recipe / Ceres Organics Serves: 1 1 orange, peeled ½ cup soaked sesame seeds (soaked for at least 4 hrs, strain before use) 2 frozen chopped bananas 1 tsp organic maple syrup ½ tsp cardamom ¼ tsp Ceres Organics Ground Turmeric Powder 4 Ceres Organics RAW Pitted Dates ¼ tsp sea salt 3 tbsp plant-based milk 1/3 cup Ceres Organics Epic Paleo Breakfast Mix, to serve Put everything except the Epic Paleo Breakfast Mix in a high-speed blender and blend until smooth. Finish your smoothie bowl with a sprinkle of Epic Paleo Breakfast Mix and fresh fruit. Coconut Cream-Filled Chocolates Recipe / Ceres Organics Makes: 25 Chocolate ½ cup dark chocolate ¼ cup coconut oil Pinch salt 1 tsp vanilla 2 tbsp organic maple syrup 2…

Easy Summer Roasted Vegetable Fettuccine Recipe / Explore Cuisine Serves: 4 1 punnet cherry tomatoes, halved 2 zucchinis, halved lengthwise & cut into 1cm slices 1 red capsicum, deseeded & chopped 1 small red onion, chopped 1 bunch asparagus, trimmed & halved 3 tbsp olive oil 200g packet Explore Cuisine Organic Edamame & Mung Bean Fettuccine 2 tbsp balsamic vinegar Shaved parmesan, to serve (optional) Preheat the oven to 200°C. Place cherry tomato halves, zucchinis, red capsicum, red onion and asparagus in a single layer onto oven tray lined with baking paper. Drizzle olive oil over the vegetables. Roast for 20—25 mins, until vegetables are tender and tomatoes soft. While the vegetables are roasting cook Organic Edamame & Mung Bean Fettuccine in lightly salted boiling water for 7—8 mins or…

Garlic & Chilli Prawn Pasta Recipe / Herman Brot Serves: 3 1 packet Herman Brot® Lower Carb Pasta 1 tbsp extra-virgin olive oil 4 cloves garlic, sliced 5g fresh red chilli 15 fresh king prawns 2 tbsp tomato puree 1 tbsp lemon juice 20g fresh parsley Salt & pepper, to taste Cook pasta in boiling water for 10 mins. Heat oil in non-stick frying pan, cook garlic and chilli for 2 mins, then add prawns and stir-fry for 3 mins until cooked through. Add the tomato puree, lemon juice, cooked pasta, parsley, salt and pepper to pan, stir through and serve. Avocado Vegetable Pasta Recipe / Herman Brot Serves: 3 1 bag Herman Brot® Lower Carb Pasta 1 medium avocado ½ cup fresh basil 2 tbsp freshly squeezed lemon juice…

Croquettes can be made of minced meat, fish, chicken or vegetables, usually arranged in a cylinder and coated with egg and breadcrumbs before frying. They are an incredibly diverse food with an almost limitless range of possibilities for you, but here are some of our favourite croquette creations: curried veggie croquettes; cheesy herb croquettes; lemon risotto croquettes with pesto; beetroot and feta croquettes; potato, chorizo and parmesan croquettes; mushroom croquettes with cashew aioli; leek and hot smoked trout croquettes; and almond croquettes. Curried Veggie Croquettes Recipe / Lisa Guy These tasty croquettes make a perfect appetiser served with mango chutney. They’re also a great way to use up leftover mashed potato. Serves: 4–5 4 medium potatoes, peeled & diced ¼ cup milk of choice Pinch sea salt & pepper 2½…

Just so you know, technically, pumpkin is a fruit, but it is usually referred to as a vegetable because that’s how we use it in the kitchen. Butternut pumpkin has a seriously sweet and creamy interior that is so versatile, virtually the only thing you can’t do with it is eat it raw. It goes beautifully in a risotto, a gratin, a mash, a warm salad and even a cake or jam. Try some of our luscious butternut pumpkin recipes like: pumpkin, carrot and turmeric soup; pumpkin and potato cottage pie; pesto pumpkin pizza; pumpkin, sage and bacon soup; vegan mac and “cheese”; pumpkin, goat's cheese and red onion quiche; butternut pumpkin soup with tahini and pistachios; roast pumpkin and walnut dip; and pumpkin cinnamon pancakes. Roasted Stuffed Pumpkin Recipe…

Pulling a carrot out of the ground can spark many emotions — hope, excitement, pride and perhaps even dismay (if you end up with a gnarled and broken one). What draws growers to try their hand at carrots is the nutritional profile and universal appeal of this root vegetable. Highly versatile, it can be mashed, puréed, boiled, roasted, fried, steamed, stewed, pulped or juiced, or simply eaten raw. Carrots are packed full of nutrients, including vitamins A, K1 and B6, biotin and potassium. Rich in beta carotene, which is converted into vitamin A, this nutrient is said to improve eyesight. You may have been falsely led to believe that eating carrots would give you night vision — one of the oldest parenting tricks in the book to get you to…

Black garlic is the product of extensive time, effort and attention. Rather than being caramelised, as sometimes thought, the browning of the garlic results from several weeks of constant heat. Garlic bulbs are exposed to high temperatures from 60°C to 90°C for anywhere from 15 through to 90 days (commonly a 40-day period). This constantly applied heat breaks down the enzymes, inducing the Maillard Reaction, a chemical process that results in new flavours as the result of broken-down enzymes, which creates sharp, acidic flavours. A decade ago, The Washington Post declared black garlic the “next it ingredient”. At that time, it had transitioned from a health supplement originating in South Korea into being a gourmet must-have in fine dining. Origins Scott Kim is credited with inventing black garlic in South…

A study was conducted on 120,000 men and women from the Netherlands aged between 55 and 69 who had been followed since 1986. Results showed that people who consumed 10 grams of nuts or peanuts a day (that’s about half a handful) had a lower risk of dying from causes including respiratory disease, neurodegenerative disease, cardiovascular disease, diabetes and cancer. The effects were equal for men and women and peanuts were as effective as tree nuts. However, when the researchers looked at peanut butter consumption, there was no reduction in mortality risk. While peanuts and tree nuts contain antioxidants, minerals, sterols and healthy fats, peanut butter is a different matter. Aside from nuts, peanut butter may also contain salt, sugar and vegetable oils and in some cases may contain trans…