Innehållsförteckning för Issue #41 2022 från Eat Well

I have an Italian friend. We have known each other for many years and have a strong friendship, even though my Anglo-Celtic and his Latin background often scrape up against each other. I’m not a great gardener, but I do enjoy dirtying the hands and nurturing the odd bulb to the extent that wherever I have lived, I have always sought to do a little something with whatever greenspace I have available. My friend, however, let’s call him Paolo, sees a patch of grass or a hopeful shrub and invariably says something to the effect of, “Just pave it, mate.” It is as though it is in his DNA to want to recreate the Roman Forum wherever possible. When it comes to sport, Paolo and I are as far apart…

The apple tree (species Malus domestica belonging to the Rose family) is one of the most widely grown domesticated trees. It is believed to have originated in western Asia but there are now more than 7500 cultivars of this deciduous tree grown around the world and more than 69 million tons of apples are produced every year. In Australia, there are approximately 12 million apple trees, each one producing about 27kg of apples per season. Some common varieties are Granny Smith, Red Delicious, Golden Delicious, Pink Lady, Jonathan, gala and Fuji. All apples make a delicious and healthy snack, but each variety adds something a little different to your cooking. A variety of apples There are 15 apple varieties grown in Australia and each has its own character. Some of…

Galette is a type of thin, large pancake that originated in the French regions of Normandy and Brittany. The pancake is made from varying quantities of buckwheat flour, butter, sugar and eggs. Once the pastry is prepared, flavours such as pineapples and almonds can be added. The pancake is folded to keep whatever filling that is used intact and then can be served with a wide variety of foods. Apple slices and berries are a popular sweet option. For a more savoury meal, cheese, meat or even fish can be added. Perhaps the most popular version is the Galette Complète, which sees the pancake served with Emmental cheese, sliced ham and egg. Another popular style comes from the Rennes region and is known as Galette Saucisse, featuring a hot sausage…

Roasted Cauliflower & Chickpea Salad with Creamy Tahini Dressing Recipe / Lisa Holmen This creamy tahini dressing pairs perfectly with crispy chickpeas and roasted cauliflower. Cook the cauliflower until tender and slightly golden to prevent it going soggy. The addition of pomegranates provides a lovely burst of freshness to the dish. Serves: 2–4 1 cauliflower, cut into florets 1 tbsp extra-virgin olive oil Sea salt & pepper, to taste Creamy Tahini Dressing 1/3 cup tahini 1 lemon, juiced 1 tbsp maple syrup 1 clove garlic, minced ½ tsp cumin Sea salt & pepper, to season 3–5 tbsp of water to thin Spiced Chickpeas 1 tbsp extra-virgin olive oil 400g chickpeas, rinsed and drained Pinch of smoked paprika Pinch of cayenne pepper Salt & pepper 1 bunch parsley, chopped Seeds from…

Bacon Benny Bagel Recipe / Naomi Sherman Eggs Benedict with bacon meets a bagel and they become friends for life. Using my easy 30-second hollandaise, this recipe is the perfect brunch sandwich. Serves: 4 30-Second Hollandaise 120g butter, melted 3 egg yolks 1 tbsp lemon juice Salt & pepper, to taste 8 rashers bacon 4 eggs 4 bagels 2 cups baby rocket or spinach leaves 1. Take a large-mouthed mason jar, or any jar that your hand blender will comfortably fit inside. 2. Place the butter, egg yolks and lemon juice into the jar and combine with hand blender, using the blender carefully. Taste and season with salt and pepper if desired. 3. Cook the bacon to desired level of crispness then remove from the pan and keep warm. 4.…

Pasta with Lemon Ricotta Recipe / That’s Amore Cheese Serves: 4 500g rigatoni pasta 250g That’s Amore Buffalo Ricotta Black pepper, to taste 1 handful flat-leaf parsley Zest ½ lemon 12 basil leaves, to serve Extra-virgin olive oil, to serve 1. Cook pasta according to packet instructions. 2. Meanwhile, place the buffalo ricotta in a large bowl. Crack some black pepper and add finely chopped parsley into the bowl, mix well. 3. Once the pasta is cooked, strain and add it into the ricotta mixture. Toss through until the ricotta is evenly spread throughout pasta with a nice thick, creamy texture. 4. Add the lemon zest, fold through then plate up. 5. Top with some fresh basil leaves and a drizzle of olive oil. Tiramisù Recipe / That’s Amore Cheese…

Most people are familiar with the many health benefits probiotics and prebiotics have to offer, but many haven’t heard of a new member of the biotic family called postbiotics. It is time you were introduced to this family member and discover just what they can do for you. The difference between pro-, pre- and postbiotics Your microbiome is the home to trillions of gut bacteria. Probiotics are the “friendly” bacteria that colonise your digestive tract. A healthy balance of these beneficial bacteria is vital for good health and wellbeing, and is especially important for supporting the immune system and improving digestion. Prebiotics, on the other hand, are what feed the probiotics. Prebiotics help probiotics to grow and thrive in the gut. You get prebiotics from certain fibre-rich foods such as…

Rice was introduced to Italy and Spain during the 14th century by Arab traders. It became a popular food and the city states of Milan, Venice and Genoa started growing rice and built a thriving trade of their own. The climate of northern Italy was most conducive to growing short- and medium-grained rice, which soon became incorporated into a favourite dish of the region: risotto. Essentially, risotto is short- or medium-grained rice cooked and stirred with a broth until it reaches a creamy consistency. Although many varieties of risotto are available, it is hard to beat a classic, simple risotto made with rice, butter, onions, wine and parmesan. Good risotto is simple in ingredients yet tantalisingly complex in taste and supremely satisfying.…

Kelp and other seaweeds bring a salty, metallic taste to your cooking at the same time as packing a nutritious punch. Kelp is rich in healing antioxidants and iodine but as far as cooking goes, it really depends on what form you are using. Dried seaweed makes wonderful stocks while fresh seaweed can be cooked and served alongside a seafood dish or in a soup. In Australia we are not accustomed to cooking with kelp and other seaweeds, so here are some tasty ideas to bring the healing power of these foods into your diet such as our: kelp power bowl; kelp noodle salad; seafood spaghetti with kombu; kelp super snacks; kelp bread; kelp vegan pad thai; and miso honey baked salmon topped with seaweed salad. Seafood Spaghetti with Kombu…

Lee Holmes Lee Holmes’ food philosophy is all about S.O.L.E. food: sustainable, organic, local and ethical. Her main goal is to alter the perception that cooking fresh, wholesome, nutrient-rich meals is difficult, complicated and time-consuming. Lee says, “The best feeling I get is when I create a recipe using interesting, nourishing ingredients and it knocks my socks off. Then I can’t wait to share it with my community and hear their experiences.” After being diagnosed with a crippling autoimmune disease in 2006, Lee travelled the world discovering foods that could be used to heal her body at a cellular level. After finding many nutrient-rich and anti-inflammatory foods and changing her diet, Lee recovered. Her mind alive with ideas for new recipes, she wanted to share her creations with the world,…

One of the best ways to set yourself up for the day and boost your energy levels and productivity at work is to pack an abundance of healthy snacks. Having these nutritious snack options on hand at work will help curb mid-morning sugar and coffee cravings and prevent energy dips and the afternoon munchies. Bringing your own wholesome snacks to work will also make it easier to enjoy nutritious food choices during the day without giving in to cravings and stress eating, or the temptation of the work cookie jar and vending machine, which is usually full of processed snack foods and soft drinks high in sugars and unhealthy fats. Healthy snacks between meals can also help sustain your concentration and brain function at work and will keep you more…

Glowing Green Smoothie Bowl Recipe / JSHealth This delicious green smoothie bowl is a simple way to increase your daily vegetable intake and load up on glow-boosting nutrients. Add a squeeze of lime juice for some extra zest and flavour. Serves: 1 1 frozen banana, sliced ½ zucchini, roughly chopped (preferably frozen) Large handful spinach leaves or kale ¼ avocado 1 cup coconut water 1 serve JSHealth Vitamins Greens + Collagen 1 tbsp chia seeds 2 tbsp LSA mix or almond meal Handful mint leaves (optional) 1 cup ice cubes To Serve Fresh berries Coconut flakes 1. Place all ingredients, except for the berries and coconut flakes, into a blender and combine until a creamy smoothie consistency. If the mixture is too thick, add 1–2 tbsp of water. 2. To…

If you think a cornichon is just a fancy pickle, then you don’t know your cornichons. Although they are pickled, cornichons are made using small-growing gherkins that are not technically cucumbers. The gherkins used to make cornichons are one of three gherkin varieties: Parisienne Cornichon de Bourbonne, Parigno Cornichon or the Fin de Meaux. These gherkins are harvested while still young since the little bumps become spiky as they age. The solution used to pickle cornichons is made from vinegar and spices such as tarragon, garlic and peppercorns. An artisan cornichon makes any cheese plate complete as the tart flavour complements many cheeses (although Gruyere partners especially well) as well as cured meats such as ham.…

Greek Chicken Tray Bake Recipe / Falcon Serves: 4 ¼ cup olive oil, plus extra to serve 1 tsp dried oregano ½ tsp ground sweet paprika 2 cloves garlic, finely grated Zest & juice 1 lemon Sea salt & cracked black pepper, to taste 8 chicken thighs, skin on 800g potatoes, scrubbed & cut into large chunks 200g cherry tomatoes, halved 100g kalamata olives ¼ red onion, thinly sliced 100g feta, crumbled ½ bunch flat-leaf parsley, leaves picked, to serve Warm pita bread, to serve 1. Preheat oven to 180°C fan-forced. 2. Combine the olive oil, oregano, paprika, garlic, lemon zest and juice in a large bowl and season well with salt and pepper. Add the chicken and potatoes and toss to coat. 3. Transfer to a large baking tray…

Roast Beef & Vegetable Tray Bake Recipe / Stoney Creek Serves: 6–8 Stoney Creek Grapeseed Oil 2 × 900g beef eye round roast 4 potatoes, peeled & cut into bite-sized pieces 1 brown onion, roughly chopped 1 red capsicum, roughly chopped 2 cobs corn, halved 1 sweet potato, peeled & cut into bite-sized pieces 500g pumpkin of choice, cut into bite-sized pieces 1. Preheat oven to 180°C and lightly oil a baking tray. 2. Place the beef on the tray and splash oil over the top and place in oven for approx. 30 mins. 3. Place the vegetables into the tray bake for a further 1½–2 hours. 4. Remove from the oven and let rest for a few mins before slicing the beef to serve. Lemon Cake Recipe / Stoney…

Synonymous with good food, butter is the foundation of many of the best dishes to come out of any kitchen. The dairy product is created from the proteins and fats found in milk and cream, and is made by churning the milk to separate the solids from the liquid (buttermilk). While butter is mainly made from cow’s milk, it is also made from the milk of other animals such as sheep, goat and buffalo. There’s also a variety of different types of butter on the market such as salted, unsalted, grass-fed, clarified and cultured. Butter has a rich flavour and creamy texture due to its high concentration of fat, which makes it great for high-heat cooking. It’s also a popular ingredient in baked goods and desserts, as well as a…

Chicken, Haloumi & Roasted Capsicum Parcels The flavours of the Middle East feature in these mouth-watering parcels. For this recipe I buy bottled roasted red capsicums (peppers). While you could prepare your own, it is a time-consuming step. Serves: 6 12 ready-rolled filo pastry sheets (from the refrigerated section of the supermarket) 125mL extra-virgin olive oil 1 egg, lightly whisked 50g sesame seeds For the Filling 2 tsp paprika 2 tsp ground cumin 1 tsp ground coriander ¼ tsp ground cardamom, plus a large pinch extra ¼ tsp sumac, plus a large pinch extra ½ tsp sea salt ½ tsp white (granulated) sugar 500g skinless chicken breasts 30mL extra-virgin olive oil 160g haloumi, cut into 6mm-wide strips 250g roasted red capsicum halves 200g natural or Greek-style yoghurt 50g cream cheese,…

Healthy Fried Rice Traybake Recipe / Lisa Guy This quick and easy meal is a healthy twist on fried rice. This dish is loaded with dietary fibre to support digestive and bowel health, and protein to help keep blood sugar levels balanced and cravings at bay. Eggs are a great source of the amino acid tryptophan. This essential amino is used by the body to produce serotonin, which is the neurotransmitter responsible for making us feel happy and content. Serves: 3 1½ cups brown rice 2 cloves garlic, minced Pinch chilli flakes 2½ cups boiling water 2 tsp tamari 1 cup frozen peas 1 bunch asparagus, cut into thirds, woody ends removed 3 spring onions, thinly sliced, plus extra to garnish 3 organic eggs 1 tbsp toasted sesame seeds or…

Gnocchi with Creamy Hot-Smoked Salmon & Herb Sauce Recipe / Grand Italian Serves: 4 2 tbsp light olive oil 1 onion, finely chopped 2 cloves garlic, crushed 1/3 cup white vermouth or dry sherry 300mL cooking cream 1/3 cup chicken stock 2 tbsp baby capers 2 tbsp chopped chives, plus extra, to serve 1 tbsp chopped dill, plus extra, to serve Zest 1 small lemon, plus extra, to serve 300g hot-smoked salmon, gently flaked, plus extra, to serve Salt and freshly ground black pepper, to taste 500g Grand Italian Pumpkin Gnocchi 1. Heat the oil in a frying pan over medium heat and sauté the onion and garlic for 3–4 mins or until softened. 2. Deglaze the pan with the vermouth and simmer for 1 min. 3. Stir in the…

Gluten-Free Black Forest Cakes Recipe / Lisa Guy Cherries are a fabulous source of vitamin C, which is vital for maintaining healthy skin and for boosting the body’s immune defences. Vitamin C contains potent antioxidant and anti-inflammatory phytonutrients that help combat inflammation and oxidative stress in the body. Cherries are also a great source of dietary fibre to support healthy digestion and bowel regularity. Makes: 12 cupcakes 250g pitted cherries (frozen cherries work well) 5 organic eggs 200g almond meal ¾ cup cacao powder 1/3 cup raw honey 2 tsp baking powder ¼ tsp baking soda Cherry Filling 1¼ cups pitted cherries 2 tsp raw honey Frosting 230g organic cream cheese 3–4 tsp raw honey 12 fresh cherries, to garnish 1. Preheat oven to 180°C. Place paper cups into a…

Quiche Recipe / Kfibre Serves: 4 ½ cup chopped broccoli ½ cup sliced leek 1½ cups grated cheese ¼ cup self-raising flour 1 tbsp Kfibre Salt & pepper, to taste 4 eggs 1½ cups milk ½ cup sliced zucchini Parsley, to garnish 1. Heat oven to 200°C and grease a 30cm baking dish. 2. Place the broccoli, leek, cheese, flour, Kfibre and salt and pepper in a bowl. Mix well then scatter over the base of the greased baking dish. 3. Combine the eggs and milk in a bowl and whisk well. Pour over the vegetables and top with sliced zucchini. 4. Bake for 40–45 mins until golden and puffy and serve fresh out of the oven. Pavlova Recipe / Kfibre Serves: 6 4 egg whites 1 cup coconut sugar…

Tell us about your journey into the food world. Where did it begin and how? My journey began when I was about 19. I was working on a farm in south-west WA, the Yallingup Shearing Shed, for some friends who had taken me in. I was surfing a lot back then and one afternoon my mate Von came to me and mentioned there was a chef apprenticeship going in town. Von said it was a night-time job, so I immediately jumped at it. Not because I loved food or was a great cook, but because it allowed me to surf all day and work at night. What do you enjoy most about bringing the unique flavours of native Australian ingredients to the menu? These ingredients and flavours really represent Australia…

Strawberry Vegan Cheesecake with Coconut Cream & Aquafaba Meringues Recipe / Leda Nutrition Makes: 1 cheesecake Crust 1 packet Leda Arrowroot Biscuits ½ cup coconut oil, melted Filling 3 × 270mL cans coconut milk, refrigerated overnight 1 cup cashews, soaked in water overnight & drained 3 tbsp rice-malt syrup Juice 2 lemons 2 tsp vanilla extract 1/3 cup coconut oil, melted Fresh strawberries, to garnish Strawberry compote 1 cup fresh strawberries, rinsed, hulled & quartered 1 tbsp rice-malt syrup 1 tbsp lemon juice Aquafaba Meringue Kisses Liquid from 1 can chickpeas (aquafaba) ½ tsp cream of tartar ½ tsp vanilla extract ¾ cup powdered monkfruit sweetener Coconut Cream 1 can coconut cream, refrigerated overnight ¼ cup powdered monkfruit sweetener ½ tsp vanilla extract 1. Lightly grease a 20cm springform pan.…

Swiss brown mushrooms are more dense than white buttons and have less moisture, which means they retain their shape better when cooked. Swiss browns have a robust, earthy, umami flavour and are ideal to be eaten raw or used in kebabs, risotto, stir fry, stew or sauce. A sometimes-missed fact is that Swiss browns are a portobello mushroom. Mushrooms double in size every 24 hours and portobellos are essentially mature Swiss browns whose caps have opened.…

There is plenty of evidence supporting the notion that drinking tea lowers blood pressure, and the evidence is that the effect of tea goes deeper than relaxation. Catechins in both green tea and black tea activate a specific type of ion channel protein called KCNQ5. The effect is to allow potassium ions to flow out of cells and this makes the cells less excitable. Since KCNQ5 is found in the lining of blood vessels, when it is activated the blood vessels relax, causing a lowering of blood pressure. If you like milk in your black tea, the effect is likely not lost because in your stomach the catechins found in tea are separated from proteins in milk that might block their effect.…