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FETEPRESS.COM.AU / ISSUE NO. 19
photographs / J A N E C A M E R O N introduction / A N N A B E L L E K E R S L A K E
F O O D / W E E K LY P L A N N E R As the weather heats up, health and well-being coach, Erica Amari Rushbrook has prepared five quick and easy weeknight dinners, ideal for the family to enjoy on hot summer nights. ERICAAMARIWELLNESS.COM
AVO C A D O A N D C H I C K E N R I C E PA P E R R O L L S / ALMOND DIPPING SAUCE Recipe by Erica Amari Rushbrook ALMOND DIPPING SAUCE
METHOD
3 TABLESPOONS ALMOND BUT TER
To make the dipping sauce, combine all
3 TEASPOONS TAMARI OR SOY SAUCE
ingredients in a small jar, seal and shake
JUICE OF 1 LEMON OR TWO LIMES 3 TEASPOONS MAPLE SYRUP OR HONEY WATER AS REQUIRED F I N E LY S H R E D D E D R E D C H I L L I, O P T I O N A L
RICE PAPER ROLLS 12 RICE PAPER WRAPPERS, L ARGE 1 X 200G BAG VERMICELLI NOODLES 1 / 2 F R E E-R A N G E P R E-R O A S T E D C H I C K E N , SHREDDED INTO THIN STRIPS 1 CONTINENTAL CUCUMBER, SEEDED AND CUT INTO MATCHSTICKS
well until combined. Add a little water if required. Prepare all the ingredients for the rice paper rolls and keep in separate bowls until ready to roll. Prepare the noodles by submerging in boiling water for 2 minutes. Run under cold water, drain well and set aside. When ready to prepare the rolls, fill a
FRESH MINT LEAVES
large dish of warm water. Dip the rice
1 AVOCADO, CUT INTO THIN SLICES
paper rolls in the water for 5-8 seconds.
1/2 C O S L E T T U C E , F I N E LY S H R E D D E D
Lay flat on a board.
SERVES 4 /
Starting about 3cm away from the edge
KILOJOULES PER SERVE / 1810KG
at the bottom, mound the ingredients,
TOTAL FAT PER SERVE / 16.8G
one at time into a log shape on the soft
SODIUM PER SERVE / 254MG
rice paper. Avoid over-filling and pack
CARBOHYDRATES PER SERVE / 27.6G
the mixture in tightly to facilitate rolling.
PROTEIN PER SERVE / 38.5G
Create the roll by pulling in the sides of the rice paper first and then rolling the ingredients away from you. Place completed rice paper rolls on a serving platter around a bowl of the dipping sauce. Continue until all 12 wraps are filled. Alternatively, adults and older children, may enjoy preparing their own rice paper rolls at the dinner table.
THIS SPREAD
01. T erra Dinner Plate $28.95, robertgordonaustralia.com
food / W E E K LY P L A N N E R R E C I P E
BEEF RENDANG / Recipe by Erica Amari Rushbrook
RICE INGREDIENTS
METHOD
2 CUPS BASMATI RICE
In a large microwave-safe bowl, place
CURRY INGREDIENTS 1 TABLESPOON COCONUT OIL
the rice. Add in enough cool water to bring the water level 1.5cm above the rice.
3 0 0 G B E E F R U M P, T R I M M E D
Cover tightly with cling wrap. Microwave
1 L ARGE STALK BROCCOLI, C H O P P E D I N T O B I T E-S I Z E D P I E C E S
and continue cooking for another
1 MEDIUM BROWN ONION 2 TABLESPOONS RED CURRY PASTE 1 C M F R E S H G I N G E R R O O T, F I N E LY G R AT E D 400G CAN ORGANIC COCONUT CREAM 1 CUP BEEF OR CHICKEN STOCK
on high for 10 minutes. Fluff with a fork 5 minutes if required. To prepare the curry, heat 2 teaspoons of coconut oil in a frypan on a high heat. Add the beef, cooking for 3-4 minutes on
1 TABLESPOON FISH SAUCE
each side or cooked until desired. Transfer
1/2 LEMON, JUICE
to a plate to keep warm.
TO SERVE
In the frypan melt the remaining coconut
CORIANDER
oil and add in the onion. Cook for 4-5
LIME WEDGES
minutes until brown. Add the curry paste
SERVES 4 / KILOJOULES PER SERVE / 2540KG TOTAL FAT PER SERVE / 31G SODIUM PER SERVE / 917MG
and ginger. Stir for 1 minute. Add in the coconut cream, stock and fish sauce. Simmer the sauce, stirring occasionally for 15 minutes or until thick.
CARBOHYDRATES PER SERVE / 56.7G
When ready, add in the broccoli pieces.
P R OT E I N P E R S E R V E / 21.9G
Cook for 3 minutes. Slice the beef and add to the curry. Add in the lemon juice. Stir until the beef is warmed through. Serve with cooked rice, coriander leaves and lime wedges.
THIS SPREAD
01. T erra Dinner Plate $28.95, robertgordonaustralia.com 02. S imilar Black Cutlery, Charm Cutlery Set in Matte Black $99 for a 16 piece set, freedom.com.au
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food / W E E K LY P L A N N E R R E C I P E
ZUCCHINI AND HALOUMI KEBABS / FREEKAH TABOULI Recipe by Erica Amari Rushbrook
KEBAB INGREDIENTS
METHOD
2 TABLESPOONS OLIVE OIL
In a microwave-safe bowl place 1+1/2 cups
1/2 LEMON, JUICE
cracked freekah and top with 3 cups
1 TEASPOON SUMAC 2 MEDIUM ZUCCHINI, CUT INTO 1/2CM ROUNDS 300G HALOUMI, CUT INTO 2CM CUBES 8 BAMBOO SKEWERS, SOAKED IN WATER
TABOULI INGREDIENTS 1+1/2 CUPS CRACKED FREEKAH, RINSED 1 CAN BROWN LENTILS, DRAINED
cold water. Cover with cling wrap and microwave on high for 10 minutes. Fluff with a fork Ã&#x;and continue cooking for a further 5 minutes if required. Allow to stand covered for 5 minutes. For the kebabs, place olive oil, lemon juice and sumac into a large mixing bowl and
1/4 CUP FRESH MINT, CHOPPED
stir. Add in sliced zucchini and haloumi.
1/2 CUP FL AT LEAF PARSLEY, CHOPPED
Allow to marinate for several minutes.
1 TABLESPOON OLIVE OIL
Thread a slice of zucchini onto the bamboo
1 LEMON, JUICE SALT AND BL ACK PEPPER, TO TASTE 1 POMEGRANATE, SEEDED
skewers, then a piece of haloumi and alternate until evenly divided between each skewer. Place the skewers on a plate.
TO SERVE
Drizzle over remaining juices and place
LEMON WEDGES
aside at room temperature.
SERVES 4 /
When the freekah is finished cooking
KILOJOULES PER SERVE / 1380KG
allow to cool for 5 minutes. Add in the
TOTAL FAT PER SERVE / 19.7G
brown lentils, chopped herbs, extra olive
SODIUM PER SERVE / 1770MG
oil, lemon juice, salt and pepper. Stir
C A R B O H Y D R AT E S P E R S E R V E / 16.4 G
to combine. Transfer to a serving dish,
P R OT E I N P E R S E R V E / 19.9G
and top with pomegranate seeds. Heat a BBQ or grill-pan to high heat. Brush with coconut oil if required. Cook the kebabs, turning every 2 minutes, until the zucchini is cooked and the haloumi is soft in the centre and starting to brown. Serve the kebabs immediately with the freekah tabouli and lemon wedges.
THIS SPREAD
01. T erra Dinner Plate $28.95, robertgordonaustralia.com 02. S imilar Black Cutlery, Charm Cutlery Set in Matte Black $99 for a 16 piece set, freedom.com.au
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FETEPRESS.COM.AU / ISSUE NO. 19
food / W E E K LY P L A N N E R R E C I P E
BACON, APPLE AND KALE FRIT TATA / SIMPLE SAL AD Recipe by Erica Amari Rushbrook
FRITTATA INGREDIENTS
METHOD
9 F R E E-R A N G E E G G S
Preheat the oven to 180oC.
1 /4 C U P F U L L-C R E A M O R G A N I C M I L K 2 TABLESPOONS EXTRA VIRGIN OLIVE OIL 8 0 G S T R E A K Y F R E E-R A N G E B A C O N , C H O P P E D 1 S M A L L B R O W N O N I O N, T H I N LY S L I C E D 1 M E D I U M R E D A P P L E , T H I N LY S L I C E D 3 S TA L K S O F C U R LY K A L E , S T E M S R E M O V E D A N D F I N E LY S L I C E D
In a large bowl whisk together the eggs and milk. Set aside. In a large frypan over medium heat, warm 1 teaspoon of olive oil and add in the bacon. Stir for 1-2 minutes until lightly brown. Add the onion. Stir until the onion
SALAD INGREDIENTS
is brown and soft. Taking care to leave the
2 TABLESPOONS APPLE CIDER VINEGAR
oil in the frypan, remove the bacon and
1 T E A S P O O N M A P L E S Y R U P,
onion and place into the egg mixture.
HONEY OR RICE MALT SYRUP 1 TEASPOON DIJON MUSTARD 1/2 CUP EXTRA VIRGIN OLIVE OIL SALT AND BL ACK PEPPER, TO TASTE 1 BUNCH WATERCRESS OR MIXED GREENS
Transfer the apple slices into the frypan with the remaining oil. If the pan is dry add a little water or oil to prevent sticking. Cook the apple slices for 3-4 minutes, until just cooked and brown on both
SERVES 4 /
sides. Transfer cooked apple slices into
KILOJOULES PER SERVE / 2230KG
the egg mixture.
TOTA L FAT P E R S E R V E / 45.9G SODIUM PER SERVE / 464MG CARBOHYDRATES PER SERVE / 10.7G P R OT E I N P E R S E R V E / 18.9G
Now add the chopped kale to the frypan. Using water or oil, sauté for 1 minute until bright green and wilted. Add to the bacon, onion and apple mixture. Now gently stir all the ingredients through the egg mixture, until evenly dispersed. Season with salt and pepper to taste. Prepare a silicon cake tin by brushing with oil and lining with baking paper. Place the cake tin onto a baking tray. Pour the egg and vegetable mixture into the prepared tin and gently shake the tin to release any air bubbles. Cook the frittata in the oven for 20-30 minutes until the centre is just set. When cooked, the frittata should easily pull away from the edges. Remove from the oven and allow to stand for 10 minutes before removing from the tin and slicing. To prepare the salad, add the vinegar, maple syrup, mustard, oil, salt and pepper into a small jar. Seal and shake to combine well. Gently coat watercress or other mixed leaves of choice. Serve the salad immediately with a slice of the frittata and fresh bread if desired.
THIS SPREAD
01. T erra Side Plate $19.95, robertgordonaustralia.com 02. T erra Dinner Plate $28.95, robertgordonaustralia.com 03. S imilar Black Cutlery, Charm Cutlery Set in Matte Black $99 for a 16 piece set, freedom.com.au
food / W E E K LY P L A N N E R R E C I P E
MAPLE AND MISO SALMON / SOBA NOODLE SALAD Recipe by Erica Amari Rushbrook
SALMON INGREDIENTS
METHOD
4 SALMON FILLETS, SKIN ON
Place the salmon on a plate and season
SALT AND BL ACK PEPPER, TO TASTE
with salt and pepper.
2 TEASPOONS LIGHT MISO PASTE 1 TABLESPOON HOT WATER 1/4 CUP MAPLE SYRUP
In a small bowl dissolve the miso paste into the hot water. When smooth add
2 TEASPOONS SESAME OIL
in the maple syrup, sesame oil and the
2 TABLESPOONS RICE WINE VINEGAR
vinegar. Generously coat the tops and
COCONUT OIL, FOR COOKING
sides of the salmon fillets with the glaze.
SESAME SEEDS, FOR GARNISH
Set aside, covered at room temperature.
NOODLE SALAD INGREDIENTS
To make the soba noodle salad bring
270G SOBA NOODLES
a medium saucepan of water to the boil.
100 G S N O W P E A S, T H I N LY S L I C E D
Add the soba noodles. When the noodles
2 R A D I S H E S, F I N E LY S L I C E D
are just cooked, immediately drain in a
2 TABLESPOONS TAMARI OR SOY SAUCE 1 TABLESPOON RICE WINE VINEGAR 1 TABLESPOON SESAME OIL 1 TABLESPOON MAPLE SYRUP SERVES 4 / DOES NOT INLCUDE GREENS
colander and flush under cold water. Place in a large mixing bowl. Add snow peas and radishes. Stir to combine. Preheat the oven grill. Heat an oven-safe frypan to medium high heat with a little
KILOJOULES PER SERVE / 3140KG
coconut oil. Reapply the glaze once more
TOTA L FAT P E R S E R V E / 34.9G
to the tops and sides of the salmon fillet.
SODIUM PER SERVE / 554MG
Place the salmon in the frypan skin-side
CARBOHYDRATES PER SERVE /52.8G
down and cook for 4 minutes. Transfer
PROTEIN PER SERVE / 49.7G
the salmon to the griller. Cook for a further 4 minutes (medium rare) or until the fish is cooked until desired. Sprinkle with sesame seeds. While the salmon is under the grill, dress the soba noodle salad with tamari, vinegar and sesame oil. Stir well. Serve the salmon immediately with the noodle salad and steamed greens.
THIS SPREAD
01. T erra Dinner Plate $28.95, robertgordonaustralia.com
ISSUE NO. 19 / FETEPRESS.COM.AU
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