THE SOLUTION TO A SIMPLE, MEANINGFUL, WELL-DESIGNED LIFE /
THE F Ê T E / LIF E PROJECT
19
NO. F O O D / W E E K LY P L A N N E R
Welcome to the Fête/Life Project – a collection of helpful, useful and practical articles that can be applied to life at any time, but especially now. Sourced from the many magazines we have released, our message has never been more relevant or needed by our community today… let’s embrace the simple life and treasure what is truly important – human connection, community, self care and pure acts of kindness. SUPPORT WHEN YOU NEED IT MOST /
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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 nights get darker and colder, gather the family indoors and share a home-cooked meal. When schedules are tight these weeknight recipes will hit the spot and give the whole family a reason to come together. LENTIL COT TAGE PIE / GARLIC AND CHILLI GREEN BEANS Recipe by Erica Rushbrook STEW
METHOD
1 TABLESPOON EXTRA VIRGIN OLIVE OIL
Preheat oven to 180oC.
1 M E D I U M O N I O N, F I N E LY C H O P P E D 2 G A R L I C C L O V E S, F I N E LY C H O P P E D 1 M E D I U M C A R R O T, F I N E LY D I C E D 2 S TA L K S O F C E L E R Y, F I N E LY D I C E D
Heat the oil in a saucepan over medium heat. Cook the onion, garlic, carrot and celery, stirring occasionally until soft.
1 X 400G TIN DICED TOMATOES
Add tomatoes, bay leaf, stock and lentils.
1 B AY L E A F
Bring to the boil and stir in the Vegemite
1 TEASPOON VEGEMITE
until dissolved. Simmer for 15 minutes
1 CUP VEGETABLE STOCK
until thickened.
2 X 400G TINS BROWN LENTILS, DRAINED AND RINSED
POTATO 800G MASHING POTATOES, PEELED AND CHOPPED 1/2 CUP MILK
Meanwhile, cook potatoes in a large saucepan of boiling water until tender. Drain and return to pan with milk and mash until smooth. Season to taste with salt and pepper.
1/2 CUP CHEDDAR CHEESE, GRATED
Transfer the lentil mixture to an ovenproof
S E A S A LT A N D F R E S H LY C R A C K E D BL ACK PEPPER, TO TASTE
dish. Top with mashed potato and grated
BEANS
cheddar melts and is golden.
1 TABLESPOON EXTRA VIRGIN OLIVE OIL 4 ANCHOVY FILLETS 4 GARLIC CLOVES, MINCED
cheese. Bake for 15 minutes or until While the pie is in the oven prepare the green beans.
1/2 R E D C H I L L I, F I N E LY C H O P P E D
Heat the oil in a frypan over medium to
400G GREEN BEANS
high heat. Add the anchovies and stir until
SEA SALT, TO TASTE
dissolved (take care as they will spit). Add
SERVES 4 / KILOJOULES PER SERVE / 2250KG TOTAL FAT PER SERVE / 20.2G SODIUM PER SERVE / 4140MG CARBOHYDRATES PER SERVE / 50.3G
the garlic and continue stirring until lightly browned, taking care not to burn. Add the chilli and green beans and stir until well combined and beans are cooked to desired taste. Add sea salt to taste.
PROTEIN PER SERVE / 29G
THIS SPREAD
01. L ab Placemat in Natural $24.95, countryroad.com.au 02. T erra Side Plate $19.95, robertgordonaustralia.com 03. I KEA 365+ Tea Towel in White $5.95 for a set of two different designs, ikea.com.au 04. 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
C A N N E L L I N I B E A N , S I LV E R B E E T AND SPELT PASTA SOUP / Recipe by Erica Rushbrook INGREDIENTS
METHOD
1 TABLESPOON OLIVE OIL
Heat oil in a large saucepan over medium
1 O N I O N, F I N E LY D I C E D
heat. Cook onion and garlic until soft.
2 G A R L I C C L O V E S, F I N E LY C H O P P E D 2 X 400G TINS CANNELLINI BEANS 1 LITRE VEGETABLE STOCK 2 CUPS SPELT PASTA SPIRALS 6 S TA L K S O F S I LV E R B E E T, S H R E D D E D S E A S A LT A N D F R E S H LY C R A C K E D BL ACK PEPPER, TO TASTE TO SERVE 1/2 CUP AGED CHEESE, GRATED CRUSTY BREAD SERVES 4 / DOES NOT INCLUDE BREAD KILOJOULES PER SERVE / 2260KG TOTAL FAT PER SERVE / 17G SODIUM PER SERVE / 13800MG C A R B O H Y D R AT E S P E R S E R V E / 57.4 G P R OT E I N P E R S E R V E / 27.4 G
THIS SPREAD
01. L ab Placemat in Natural $24.95, countryroad.com.au 02. T apas Shallow Bowl in Snow $64.95 for a set of four, countryroad.com.au 03. S imilar Black Cutlery, Charm Cutlery Set in Matte Black $99 for a 16 piece set, freedom.com.au
Remove pan from heat and add 1 tin of cannellini beans, mash until chunky. Add the second tin of beans and return to heat. Add stock plus 1 litre of water and stir to combine. Bring to the boil. Add pasta and cook for 8 minutes or until al dente. Add the silverbeet and bring back to the boil. Season to taste with salt and pepper. Serve the soup sprinkled with grated cheese along with crusty bread.
food / W E E K LY P L A N N E R R E C I P E
PRAWNS ON SOFT POLENTA / Recipe by Erica Rushbrook PRAWNS
METHOD
1 TABLESPOON OLIVE OIL
Heat oil in a large frypan over medium
1 C H O R I Z O, T H I N LY S L I C E D
heat. Cook chorizo, stirring occasionally
1/2 ONION, DICED 1 G A R L I C C L O V E , F I N E LY C H O P P E D 1/2 TEASPOON SWEET PAPRIKA 1 FENNEL BULB, SLICED 1 CUP VEGETABLE STOCK 24 L ARGE RAW PRAWNS, CLEANED 1 LEMON, ZEST AND JUICE
until golden. Add onion and cook for 30 seconds before adding garlic and paprika. Cook until soft. Add fennel and cook for a minute before adding the stock. Reduce heat to low and simmer for 4-5 minutes until the sauce thickens.
LARGE HANDFUL BABY SPINACH
While fennel is cooking prepare the
S E A S A LT A N D F R E S H LY C R A C K E D BL ACK PEPPER, TO TASTE
polenta. Heat milk and stock (or water)
POLENTA
Bring to the boil. Whisk in polenta slowly.
500ML MILK
Keep whisking until polenta thickens.
500ML VEGETABLE STOCK OR WATER
Season to taste with salt and pepper
1 CUP FINE POLENTA
and cover to keep warm.
SERVES 4 /
Add prawns to the fennel mix and cook
KILOJOULES PER SERVE / 2190KG
until the prawns curl and change colour.
TOTAL FAT PER SERVE / 14.2G
Remove from heat and stir through the
SODIUM PER SERVE / 10300MG
lemon zest, juice and baby spinach.
CARBOHYDRATES PER SERVE / 55.2G
Season to taste with salt and pepper.
PROTEIN PER SERVE / 40.3G
Serve prawns on the warm polenta.
in a large saucepan over high heat.
THIS SPREAD
01. T erra Side Plate $19.95, robertgordonaustralia.com 02. S imilar Black Cutlery, Charm Cutlery Set in Matte Black $99 for a 16 piece set, freedom.com.au 03. I KEA 365+ Tea Towel in White $5.95 for a set of two different designs, ikea.com.au 04. L ab Placemat in Black $24.95, countryroad.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
ONE-POT GREEK ST YLE CHICKEN AND RICE / Recipe by Erica Rushbrook CHICKEN
METHOD
2 LEMONS, ZEST AND JUICE
Preheat oven to 180oC.
2 G A R L I C C L O V E S, F I N E LY C H O P P E D 2 TEASPOONS DRIED OREGANO
In a bowl combine lemon zest and juice,
4 CHICKEN THIGHS, SKIN REMOVED
garlic and oregano. Add chicken and allow
2 TABLESPOONS OLIVE OIL
to marinate for a minimum of 20 minutes.
1 ONION, DICED 1+1/2 CUPS CHICKEN STOCK 1 CUP LONG GRAIN RICE 1 LEMON, SLICED S E A S A LT A N D F R E S H LY C R A C K E D BL ACK PEPPER, TO TASTE
YOGHURT
Heat 1 tablespoon of oil in an oven-safe casserole pot over medium heat. Fry chicken, reserving marinade. Cook until browned but not cooked through. Remove any blackened zest from pot. Heat remaining oil in the same pot over
200G GREEK YOGHURT
medium heat. Add onion and cook until
HANDFUL FRESH MINT, SHREDDED
soft. Add the marinade and rice and stir
2 TEASPOONS LEMON JUICE
for 1-2 minutes until rice is coated.
SERVES 4 / KILOJOULES PER SERVE / 2050KG TOTAL FAT PER SERVE / 18.3G SODIUM PER SERVE / 484MG CARBOHYDRATES PER SERVE / 57.6G PROTEIN PER SERVE / 20.7G
Add chicken stock and stir to combine. Remove the casserole from heat. Top rice and stock with the chicken pieces and sliced lemon. Bake in oven for 35 minutes uncovered. While chicken is baking, in a small bowl add the yoghurt with the mint and lemon juice and stir well to combine. Set aside until ready to serve. Cover chicken and cook for another 10 minutes. Remove from oven and allow to stand for 10 minutes before serving. Season to taste with salt and pepper. Serve the chicken and rice with minted yoghurt and green vegetables if desired.
THIS SPREAD
01. C rane C1 Casserole Pan $369, vincentdesign.com.au 02. T erra Side Plate $19.95, robertgordonaustralia.com 03. S imilar Black Cutlery, Charm Cutlery Set in Matte Black $99 for a 16 piece set, freedom.com.au 04. L ab Placemat in Black $24.95, countryroad.com.au
food / W E E K LY P L A N N E R R E C I P E
JACKET POTATOES / CHILLI CON CARNE Recipe by Erica Rushbrook POTATOES
METHOD
4 L ARGE POTATOES
Preheat oven to 180oC
S E A S A LT A N D F R E S H LY C R A C K E D BL ACK PEPPER, TO TASTE
Wrap potatoes in foil and bake on an oven
CHILLI 1 RED ONION, DICED 2 G A R L I C C L O V E S, F I N E LY C H O P P E D
tray for 30 minutes. Remove foil and bake for another 30 minutes or until cooked through.
1 TEASPOON SMOKED PAPRIKA
Meanwhile, heat oil in a frypan over
1 TEASPOON GROUND CUMIN
medium heat. Add onion, garlic, paprika
400G BEEF MINCE
and cumin and cook stirring occasionally
2 TABLESPOONS TOMATO PASTE
until softened. Turn up heat to high and
1 X 400G TIN DICED TOMATOES 1 CUP STOCK – CHICKEN, BEEF OR VEGETABLE 1 X 400G TIN RED KIDNEY BEANS TOPPINGS F R E S H C H I L L I, F I N E LY C H O P P E D 3/4 CUP GRATED CHEESE 1 AVOCADO, MASHED 3/4 CUP SOUR CREAM SERVES 4 /
add mince. Cook, stirring and breaking up any lumps until browned. Reduce heat to low. Add tomato paste and cook for 1-2 minutes. Add tomatoes, stock and beans. Simmer, uncovered until thickened. Cover to keep warm until potatoes are ready. To serve slice the potatoes lengthways and fill with chilli, grated cheese, avocado and sour cream.
KILOJOULES PER SERVE / 5350KG TOTAL FAT PER SERVE / 84.7G SODIUM PER SERVE / 1460MG CARBOHYDRATES PER SERVE / 53.2G P R OT E I N P E R S E R V E / 67.9G
THEREALFOODCOACH.COM ERICA RUSHBROOK – ALSO KNOWN AS THE REALFOOD COACH – IS A H E A LT H C O A C H A N D N U T R I T I O N A L THIS SPREAD
01. T erra Side Plate $19.95, robertgordonaustralia.com 02. S imilar Black Cutlery, Charm Cutlery Set in Matte Black $99 for a 16 piece set, freedom.com.au 03. I KEA 365+ Tea Towel in White $5.95 for a set of two different designs, ikea.com.au 04. L ab Placemat in Black $24.95, countryroad.com.au
ADVISOR PASSIONATE ABOUT M A K I N G H E A LT H Y E AT I N G, S I M P L E AND JOYFUL. SHE HAS STUDIED INTEGRATIVE NUTRITION AND HOLISTIC WELLBEING IN NEW YO R K C I T Y, A S W E L L A S G A I N E D QUALIFICATIONS IN WESTERN NUTRITIONAL SCIENCE AND WELLNESS COACHING AT HOME IN AUSTRALIA.
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