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Go nuts for cashews | Raisin the exercise bar The joys of Jerusalem artichokes Meals you can freeze | Rhubarb, rhubarb

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EatWell FOR THE LOVE OF FOOD

6 | EatWell

Chartreuse

Chartreuse is a liqueur containing no less than 130 different herbs. This French infusion owes its origins to an order of devout Catholic monks, the Carthusians, who settled in the Chartreuse Mountains in France in the 12th century. It was in 1605, in Vauvert, near Paris, when the Carthusian monks received a copy of a recipe for an “Elixir of Long Life”. This potent recipe called for a base of 70 per cent wine, plus 130 herbs and spices. By the 1700s the monks were creating a medicinal elixir based on this recipe that became known as “chartreuse”. In the 1800s they had expanded to include Green Chartreuse (at 55 per cent alcohol) and Yellow Chartreuse (at a mild 40 per cent). As the fame of Chartreuse spread, the French government nationalised the monastery where it was made. The monks fled to Spain with the recipe and despite the best attempts of the French government, they were unable to discover how to make the drink. The monks have since returned to the monastery. Three monks are now the sole holders of the secret recipe. It is high in alcohol so too much could hardly lead to a long life, but a little now and then would be no bad thing.

EatWell | 7

From the Editor

hat is the shape of your life? In truth, in my case, “shape” is a generous term for what often feels like a riotously morphing and ill-fitting series of events. Life is a maelstrom, and the shape of it is something that only really makes itself plain in retrospect, when seen from a distance. Looking back, I can see that my life and the life of my family have distinct changes in shape during the year. My daughters are school age and during holidays, whether they’re at the end of the year or the breaks between terms, the shape of days is ovoid and long. During holidays, things can be done when you want and you do largely what you want. The oval nature of things is comfortable and accommodating; there are no hard edges and you can nestle into the days. Term time, however, is an entirely different box of frogs. During school, life is a series of oftoverlapping triangles that spin through the day and if you aren’t agile, you find yourself getting cut by, or occasionally impaled upon, the vertices. These whirling triangles are the various components of our lives and include school, school assignments, dance classes, eisteddfods, guitar lessons, tennis lessons, work, any-hour Zoom meetings, celebrations, random social gatherings, and so the triangles spin. In the whirling triangular dervish that is term time for us, one of the things that I really notice is how infrequently we as a family get to sit down to a meal together. During the week, of course, we are all doing our own things in the day but even the evenings find us spiralling in parallel directions. My daughters start and finish dance at different times of the evening and sometimes end too late to sit down to a substantial meal. Given that my wife and I are ferrying our daughters to dance, or may even have our own commitments, the result is that we all tend to eat at different times on weeknights. That means making meals that can be sampled whenever you are ready, or each making your own meal. It is a very disjointed feeling and by the time the weekend rolls around, even the

girls are saying, “Can we sit down to a meal together?” Despite all the challenges, one of the profoundly good things that came out of the COVID lockdown experience was that the preparation and eating of meals became a punctuation to the day. With all the busyness and rush of life removed, time spent around the table became a real joy. This is one of the profound but overlooked qualities of food. Yes, food is hopefully nutritious and delicious, but at its best it is also a ritual that allows time for connection and reflection. It is a chance for someone to give the gift of cooking and for others to repay that gift with appreciation. In a world where rituals are disappearing, food offers a real chance to nourish yourself on levels deeper than the physical. As the busy nature of life reasserts itself, it is important to ensure that you build time into that life for sharing food with the people you love. The ritual of shared food smooths the edges of life and heals the wounds of the day. In a chaotic world, the simple act of making time for meals with others will ensure your life is in good shape.

Give us FOODBACK

On the cover: Lisa Guy's Gluten-free Zucchini Chocolate Cake, Page 58

8 | EatWell

We want your foodback: EatWell is all about building a sharing community of people who care about the origins, quality and enjoyment of our food, so we want to hear from you. Let us know how you have found some of the recipes you have made from this issue, share the improvements you might have made or even send us one of your own favourite recipes. We will publish as many of your insights and contributions as we can. Send your foodback to Kate at kduncan@umco.com.au.

EDITOR Terry Robson DEPUTY EDITOR Kate Holland SUB-EDITOR Michelle Segal DESIGNER Kate Atkinson FEATURE WRITER Ally McManus CHEFS Adam Guthrie, Jacqueline Alwill, Georgia Harding, Lee Holmes, Danielle Minnebo, Lisa Holmen, Raquel Neofit NATIONAL ADVERTISING MANAGER NSW Nia Llewelyn Ph +61 488 267 371 QUEENSLAND SALES MANAGER Regan Hudson Ph +61 411 424 356 NATIONAL ADVERTISING MANAGER VIC Tracey Dwyer Ph +61 3 9694 6403 ADVERTISING PRODUCTION CO-ORDINATOR Brendan Alder Ph +61 2 9887 0325 ADVERTISING ART DIRECTOR Martha Rubazewicz PUBLISHER Janice Williams COVER PHOTO Lisa Guy

CHAIRMAN/CEO Prema Perera PUBLISHER Janice Williams CHIEF FINANCIAL OFFICER Vicky Mahadeva ASSOCIATE PUBLISHER Emma Perera CIRCULATION BUSINESS DEVELOPMENT MANAGER Mark McTaggart CREATIVE DIRECTOR Kate Podger SUBSCRIPTION ENQUIRIES 1300 303 414 CIRCULATION ENQUIRIES +61 2 9805 0399

EatWell Issue 36 is published by Universal WellBeing Pty Ltd, Unit 5, 6–8 Byfield Street, North Ryde NSW 2113, Australia. Phone: +61 2 9805 0399, Fax: +61 2 9805 0714. Printed by KHL Printing Co Pte Ltd, Singapore. Distributed by Gordon and Gotch, Australia. Editorial advice is non-specific and readers are advised to seek professional advice for personal problems. Individual replies to readers’ letters by consulting editors are not possible. The opinions expressed by individual writers in WellBeing are not necessarily those of the publishers. This book is copyright. Apart from any fair dealing for the purpose of private study, research, criticism or review as permitted under the Copyright Act, no part may be reproduced by any process without written permission. Enquiries should be addressed to the publishers. The publishers believe all the information supplied in this book to be correct at the time of printing. They are not, however, in a position to make a guarantee to this effect and accept no liability in the event of any information proving inaccurate. Prices, addresses and phone numbers were, after investigation and to the best of our knowledge and belief, up to date at the time of printing, but the shifting sands of time may change them in some cases. It is not possible for the publishers to ensure that advertisements which appear in this publication comply with the Competition and Consumer Act 2010 (Cth) and the Australian Consumer Law. The responsibility must therefore be on the person, company or advertising agency submitting the advertisements for publication. While every endeavour has been made to ensure complete accuracy, the publishers cannot be held responsible for any errors or omissions. This magazine is printed on paper that comes from a mill that satisfies the requirements of ISO 14001. *Recommended retail price ISSN 2204-2474/0812-8220 Copyright © Universal Magazines MMXXI ACN 003 026 944 umco.com.au IMPORTANT: This magazine is intended as a reference volume only, not as a medical manual. While the information is based on material provided by researchers, the magazine does not presume to give medical advice. Be sure to consult your physician before beginning any therapeutic program.

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cashew, chicken and broccolini stirfry; cashew and parmesan crumbed chicken; cauliflower cashew curry; and stir-fry cashew beef.

Recipes: Freezer-Friendly Meals It’s a shame to let the effort of cooking only benefit you for a night, so many of us choose to make extra to freeze for another occasion. Of course, not every meal lends itself to freezing and defrosting, so we have put together some meals that will taste even better when you reheat them. Try warming up our: vegetable pasties with spelt and ghee crust; palak tofu curry; vegetarian lentil and walnut patties; lentil and mushroom bolognaise sauce; green chicken curry; beef ragu; pumpkin and carrot soup; and easy chia pudding.

110

Seasonal Food Guide Your guide to fruits and vegetables that are in season.

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Recipes: Persian Style Persian- or Iranian-style cooking has much in common with Middle Eastern cooking, with wheat as a staple and lamb, poultry and yoghurt featuring heavily. Sour flavours dominate, often supplied by things like lemon, pomegranate or sour oranges. Bring some Persian flavour into your cooking with dishes such as: marasa polo; noom barbari; herbed frittata; labneh with roasted beets, walnuts and pomegranate molasses; roasted orange and fennel salad; crispy Persian rice; Persian baked eggs; or Persian stuffed eggplant.

Contents 12–14 Our Chefs Meet the chefs who bring this issue’s recipes to you: Jacqueline Alwill, Adam Guthrie, Lisa Guy, Georgia Harding, Lisa Holmen, Danielle Minnebo and Raquel Neofit. 16

Food Proﬁle: Jerusalem Artichoke Jerusalem artichokes are a healthy, blood-sugar-lowering option in the kitchen with a variety of delicious uses.

Meet the Maker: Rhubarb Growers EatWell engages with people who grow food with passion and skill. In this issue we talk to dedicated growers of rhubarb.

Recipes: Simmering Stews At their most basic, stews are a combination of foods cooked in liquid in a closed vessel over a low heat. It’s no wonder such a simple yet nourishing notion has featured in human cooking for millennia. To warm your body and soul this winter, try these healthy, tasty stew options: red lentil and kale; wild mushroom and green lentil; red wine, mushroom and root vegetable; Japanese-inspired immune-boosting simmer; Moroccan vegetable with quinoa; spiced chickpea and cauliflower; beef; Mexican beans with a tomatillo salsa; and stewed fruits with chai spice.

Recipes: Easy Share Meals Perhaps one of the great joys of food is when you can share it with friends. Your guests will be delighted and nourished when you serve up our:

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Lebanese bread pizza with cottage cheese and caramelised onions; salmon taco bowl; broccoli, zucchini and spinach filo pie; souvlaki share platter; cheesy green pockets; and chorizo fennel mussels.

Recipes: Gluten-Free Cakes Cakes do not have to be off the menu just because you are on a gluten-free diet. The cake recipes we have lined up for you are so delicious you will not even think about them being glutenfree. Treat yourself and your friends to gluten-free delights like: vanilla coconut sponge; cinnamon yoghurt cake; lemon poppyseed cake; zucchini chocolate cake; pear and banana cake; lemon yoghurt cake; and fruit tea cake.

In Conversation with … Matt Wilkinson Chef Matt Wilkinson talks about his accidental journey into the food world, the power of growing and the joy in sharing a meal with loved ones.

Recipes: Cooking with Cashews Although softer than other nuts, cashews still add some crunch and texture to dishes while also imparting a subtle flavour that works with either savoury or sweet. You will go nuts for these cashew-rich recipes including: cashews, tofu and broccoli in a sweet soy glaze; vegan pizza with cashew cream cheese; flourless orange and passionfruit cakes with cashew frosting; green tomato salad with roast eggplant dressing and toasted cashews;

Our Guide Next to each recipe in EatWell, you will see icons as a guide. This is what they mean:

Gluten Free Dairy Free Vegetarian Friendly Vegan Friendly

EatWell FOR THE LOVE OF FOOD

Picking pears

Photography: Getty

Pears ripen from the inside out so when looking for a pear that is ready to eat, you should gently press around the flesh of the stem. If the pear is ripe, the flesh around the stem will give a little. Beware though, if the bottom of the pear is also soft then it is overripe. Store your unripe pears in a bowl but once ripe, a pear will keep in the fridge for two to three weeks. Of course, pears can be enjoyed as a simple raw snack, but they also go well with cheese, in a salad, or poached on a low heat in red wine or port.

EatWell | 11

EatWell chef profiles

Our Chefs Danielle Minnebo

Danielle Minnebo

Danielle is a university-qualified nutritionist, a passionate home cook and founder of Food to Nourish. Danielle’s love affair with cooking started at a very young age in the kitchen, where she was taught to cook by her mother. She went on to complete an Advanced Diploma in Nutritional Medicine and a Bachelor of Health Science in Complementary Medicine. She is completing her Master of Human Nutrition through Deakin University. Danielle is passionate about helping people form a better understanding of nutrition and a healthier relationship with the food they eat. In fact, she’s on a mission to help spread the real food message to as many people as possible. This involves breaking common diet myths and re-educating people on what real food is actually about. This means ditching the low-fat products and processed and refined foods. It means embracing what real food has always been: vegetables, fruits, butter, animal fats, ethically sourced meats, free-range eggs, organic full-fat dairy products, grains, nuts and seeds. In 2013, Danielle founded Food to Nourish and started producing a range of organic healthfood snacks that are now sold in healthfood stores around Australia. Every one of these products is lovingly handmade by Danielle and her wonderful team of helpers in the Food to Nourish kitchen. Throughout her work as a nutritionist, Danielle’s basic principles have always come back to how we cook and prepare our food. She believes it really is as simple as combining wholefood ingredients in the right way to create tasty dishes that are nutrient-dense and full of flavour. Connect with Danielle at danielleminnebo.com

Adam Guthrie

Adam Guthrie 12 | EatWell

Adam is a vegan whose passion for food began with a lifethreatening illness and continues today in a lifestyle built around healthy cooking and eating. Adam is a qualified chef and wellness coach who specialises in a wholefood, plant-based diet. He is a passionate advocate for living a simple, healthy and environmentally friendly life. His story begins with a rude awakening when, as an out-of-balance and overweight 39-year-old, he found himself in hospital after an earlymorning surf, discovering he’d had a heart attack and being told by his cardiologist that he would be on daily medications for the rest of his life. Adam didn’t accept that his cardiologist’s “solution” of daily medication was the only way of minimising his risk of another heart attack. Instead, he decided he would do everything in his power to find another way. He learned how to treat himself with absolute kindness, love and respect. Adam transformed his diet, lost 20kg and no longer needs to take medication. Somewhere along the way, he realised he was more than a chef and a “heart attack survivor”; rather he was a role model, an educator and someone who could provide inspiration simply by sharing his story and showing how easy it is to eat healthfully and to live well. These days, Adam shares how to prepare delicious food for good health, energy and vitality. He conducts online healthy eating and wellness programs at ifeelgood.com.au and gives keynote talks, live cooking demonstrations and cooking classes on the subject of healthy eating and living well.

EatWell chef profiles

Georgia Harding

Georgia Harding is a naturopath with almost 20 years' experience, a mother and a passionate health educator. After many years consulting in a busy practice, lecturing in natural medicine and sharing her knowledge on talkback radio, Georgia decided to reach out and share her passion for holistic health by developing her blog, Well Nourished. On her website, she shares fad-free health advice and intolerance/allergy-friendly recipes to inspire people to live happy, healthy lives and create delicious food memories. “The intricacies of the way we eat seem to have become the big picture and a source of stress for so many people,” says Georgia. “Avoid becoming hung up on all of those little things you ‘should’ be doing and take simple steps to improve your health and wellbeing. Good health and eating well is a lifestyle, not a diet.” She endeavours to simplify nutrition and make cooking nourishing meals achievable for everyone. Georgia is committed to supporting the health of this generation of children, so she especially loves to help parents feed their kids well. She believes healthy eating habits and a passion for good food are developed in early childhood. “As you have to teach your children manners or to read and write, you also need to teach them how to eat well.” On her website, Georgia shares many tips and strategies for encouraging kids to be fuss-free and genuinely love eating nourishing wholefoods. Georgia’s beautiful eBook, Rise and Shine — A Well Nourished Breakfast, will inspire and guide you to prepare the most important meal of the day in just minutes. Her latest eBook, The Well Nourished Lunch Box, contains more than 50 nut-free, allergy-friendly wholefood sweet and savoury snacks, lunches and meals to inspire you to pack a nourishing lunch box that your kids will love to eat and you will love to make. Connect with Georgia Harding at wellnourished.com.au

Lisa Holmen

Lisa Holmen is a food and travel writer, recipe developer and photographer. Her blog, Lisa Eats World, is one of the leading food and travel blogs in Australia, featuring healthy recipes, restaurant reviews and food-inspired travel guides. Lisa divides her time between the bustle of Melbourne and her new home on the Mornington Peninsula, where she loves meeting local producers, visiting wineries, soaking up the coastal lifestyle and adopting a “slower” approach to living. After working in the corporate world in marketing for several years, Lisa decided to put her power suit away and pursue her passion within the food industry — and she has never looked back. “Do what you love and you’ll never work a day in your life” is her mantra. She loves exploring the road less travelled and her aim is to “eat the world” one inch at a time and explore as many different cuisines and cultures as possible. An advocate of sustainable and ethical foods, Lisa is particularly passionate about healthy, organic and wholesome foods and cooking from scratch. She believes in simplicity in the kitchen and loves trying new recipes, drawing inspiration from her travel adventures and her heritage. Although she’s not a vegetarian, Lisa has an appreciation for plant-based cooking and wholefoods and tries to cook vegetarian at home wherever possible. Connect with Lisa at lisaeatsworld.com EatWell | 13

EatWell chef profiles

Jacqueline Alwill Jacqueline Alwill, founder of The Brown Paper Bag, is an Australian nutritionist, author, presenter and mum. She is dedicated to improving the health, wellbeing and happiness of everyone. Jacqueline’s philosophy on health lays the foundations for the experience that clients and the community have in her practice, workshops and the food they cook. “At the heart of Brown Paper Nutrition is sharing good health with those around you, giving people an experience in nutrition, health and wellbeing that makes them feel empowered to start and continue a journey to optimal health,” Jacqueline shares. Outside of Jacqueline’s passion for her work, you’ll find her in the surf with her son Jet, hiking the Australian countryside, travelling the world or sipping some kombucha and reading a book in the sunshine. Connect with Jacqueline at thebrownpaperbag.com.au

Raquel Neoﬁt

Jacqueline Alwill

Raquel Neofit

Lisa Guy 14 | EatWell

Raquel is a recipe developer and writer who loves sharing her passion for and knowledge of all things food and travel. She lives by the motto “Life in balance”. As a parent, Raquel is passionate about healthy food and inspiring her two girls to make the most of life while passing on her philosophy of life in balance and teaching them to respect and value the world we live in. As a writer for the indoor horticulture industry, Raquel is determined to change the way we look at hydroponics and to educate consumers on the benefits of eating produce grown in a protected environment. Over the years she has met many protected cropping farmers and found they all have two things in common: dedication to producing the most nutritious and besttasting produce possible; and enthusiasm for changing the rules of pest management by avoiding pesticides in their greenhouses. Raquel’s passion for food and cooking stems from a childhood in which most vegetables were frozen and dinner was usually meat and three veg, with a lamb roast on Sunday nights, always cooked old-school in a pound of dripping! Subsequently, for many years she endeavoured to broaden her palate and fell in love with many exotic techniques from around the world — but with a healthy twist. Connect with Raquel Neofit at raquelneofit.net

Lisa Guy Lisa Guy is a highly qualified Sydney-based naturopath, author and passionate foodie and founder of Art of Healing (artofhealing.com.au) and Bodhi Organic Tea. Lisa is a believer that good wholesome food is one of the greatest pleasures in life and the foundation of good health. Lisa encourages her clients to get back to eating what mother nature intended: good, clean, wholesome food that’s nutrient rich and free from high levels of sugars, harmful fats, artificial additives and pesticides. Lisa’s aim is to change the way people eat, cook and think about food. Lisa sees a wide range of clients in her clinic, ranging from people with severe anxiety, mums with post-natal depression and people with adrenal exhaustion to couples having difficulty conceiving and parents who need help with their little fussy eaters. Being a mum of two little girls, Lisa has a particular passion for supporting women through pregnancy and beyond and for children’s health and nutrition. Lisa is an avid health writer, being The Telegraph’s Body + Soul’s resident nutritionist and a regular contributor to WellBeing and Nurture Natural Parenting magazine. Lisa is frequently quoted in many leading Australian publications promoting the natural way to better health. She is also an author of five books to date, including My Goodness: All you Need to Know about Children’s Health and Nutrition, Pregnancy Essentials, Heal Yourself, Listen to your Body and Healthy Skin Diet. Connect with Lisa at artofhealing.com.au

EatWell FOR THE LOVE OF FOOD

Fabulou s fennel

Photography: Getty

Fennel (Foeniculum vulgarum) was a symbol of success in ancient Greece, where they nicknamed it “marathon” in memory of the race. Ancients believed it would guard against unseen evil and the poet Longfellow implied that it could help restore lost vision. In cooking fennel goes beautifully in salads but can also be lightly cooked and tossed through pasta or sliced thinly and shallow fried or added to stews. It is the seeds of fennel that provide the most medicinal benefit. They have powerful “carminative” effects, meaning they relax the smooth muscle of the intestines. The seeds also help in the treatment of kidney stones and are used by herbalists in the treatment of cystitis.

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FOOD IN PROFILE... jerusalem artichoke

Jerusalem artichoke (Helianthus tuberosus) Jerusalem artichokes are a healthy, blood-sugar-lowering option in the kitchen with a variety of delicious uses

lthough they share a common name, globe artichokes and Jerusalem artichokes are quite different plants. Jerusalem artichoke is native to North America and is a part of the sunflower family of plants. The tuber of the Jerusalem artichoke grows up to 10 centimetres long and four to five centimetres thick. Sometime during the 17th century, the Jerusalem artichoke made its way to Europe and it has been popular there ever since, especially in France, and in fact it won the title “best soup vegetable” in the 2002 Nice Festival for the Heritage of the French Cuisine. Globe artichoke is like a thistle and has a long history of use as a culinary delicacy and a useful medicine. Unlike the Jerusalem artichoke, it is the lower part of the bud of the plant known as the “heart” that is eaten. The miniature florets at the top of the bud are attractive but not edible.

As the French have realised, Jerusalem artichokes are a marvellous soup vegetable.

it useful for diabetics. Additionally, inulin promotes growth of healthy bifidobacteria in the large intestine, which is important for a healthy digestive tract. Inulin also enhances immunity, so Jerusalem artichokes, with their high inulin content, are very healthy to grow in more ways than one.

Grow your Jerusalem artichoke To grow your own Jerusalem artichokes, plant the tubers in early winter in warm regions and in spring in cooler regions. Jerusalem artichokes grow in a range of areas, from cool-temperate to subtropical, but watch that the roots don’t rot in the tropics. They prefer full sun. Prepare your soil with well-rotted manure and organic matter before planting your artichokes. Keep water up to them, but be sure the soil is well drained as they don’t like wet feet. Mulch with hay or pea straw to preserve moisture. Jerusalem tubers might need hilling as they grow. You can start harvesting Jerusalem artichokes after the stems have dried off in late autumn. Be sure to dig up all the tubers as they can become invasive.

In the kitchen As the French have realised, Jerusalem artichokes are a marvellous soup vegetable. Puréed artichokes with butter or cream and

some lemon zest added make a delicious soup base for you to build on or just eat on its own. Jerusalem artichokes can also be roasted in butter or boiled and mashed with potatoes. Equally, you could simply boil or steam your Jerusalem artichokes and serve them as a side to a main meal. They go particularly well with fish. Be careful when cooking them, though, because they collapse to mush when overcooked. However, you do not have to cook your Jerusalem artichokes as they can be eaten raw in salads or used as a crudité with dips. A slightly less healthy, but very tasty, option is to peel them, slice them thinly and then deepfry them before seasoning with herbs and serving as a snack. When buying Jerusalem artichokes, look for tubers that are firm and show no green tinges or signs of sprouting. You can store them for up to two weeks in the refrigerator.

The Jerusalem artichoke contains about 10 per cent protein, no oil, and a surprising lack of starch. However, it is rich in the carbohydrate inulin (76 per cent). Although it is made up of fructose, inulin is not used by the body at all for energy metabolism. In fact, Jerusalem artichoke has been shown to improve blood sugar control, which can make 16 | EatWell

Photography: Getty

Inside Jerusalem artichoke

sti p r, s pread, dip or dollo

Why not spread our New SMOOTH Hommus on toast?

For more SMOOTH hommus recipe ideas, go to chrisfoods.com.au/hommus-recipes

MEET THE MAKER rhubarb

Growing rhubarb Steer clear of the leaves and head straight to the stalks of this beautiful plant, a vegetable often enjoyed as a dessert or even in a sweet cocktail. Words / Samantha Allemann

How to grow it At Tahbilk Estate in Nagambie, northern Victoria, Di McDonald has been growing rhubarb for more than 25 years in her fouracre plot. “It needs nice rich soil with plenty of nitrogen and a little bit of clay,” explains McDonald. “Rhubarb is like us — it needs plenty to drink, plenty to eat and to have a comfortable bed.” Regular watering is crucial for its stem formation, however growers need to be careful not to overwater around the crown. “That will cause mould, which is why a lot of people lose their rhubarb — it just rots,” says McDonald. The soil should be rich

and well drained to be able to soak up the nutrients for the plant. As rhubarb is often passed from one farm to another, a garden to a garden, a friend to a friend, it can be hard to know exactly which variety you have. McDonald has coined hers “Di’s Rhubarb” but it is technically Russell Lee Red. On the other side of Victoria, over at Bridge Farm Organics, Jo Courtney cannot recall the name of the variety she grows, which was originally bought from The Diggers Club. Bridge Farm Organics is located in Dalmore, south-east Victoria, where Courtney is at the helm of the 20-acre farm. She grows rhubarb over a couple of acres, a crop the farm has

Photography: Getty

hile rhubarb can be considered an acquired taste, it certainly has its fans. From rhubarb baked with custard, encased within a buttery pie crust, spooned over a bowl of vanilla ice cream or simply stewed with sugar, this sweet yet sour vegetable brings a zest to every dish it is added to. And you read correctly — rhubarb is actually a vegetable, not a fruit. The veggie family can claim this herbaceous plant, except for the US, which had a court ruling in New York in 1947 to make it officially deemed a fruit in that country. There’s a fact to file away for trivia night!

18 | EatWell

This sweet yet sour vegetable brings a zest to every dish it is added to.

produced for more than two decades. “When we bought the farm about 22 years ago, we were supplying the local hospital with fruit and vegetables,” recalls Courtney. “They would always ask for rhubarb so we got access to six plants and the farm has expanded from that point. In a good season I can pretty much pick it all year round if we have plenty of rain; it just depends what Mother Nature brings,” she says. “I don’t irrigate or water the rhubarb at all over the summer months. In a dry year I can’t pick any rhubarb but the plant will survive. Come April-May it’s flourishing again and ready to be picked over the winter months.” Although slugs and snails can attack the plant, rhubarb is hardy, says Courtney. “It is quite easy to grow rhubarb organically, but you’ve just got the weeds,” she says. “The last couple of years I’ve managed to get the weed control to a point where it’s manageable.” As rhubarb grows from the crown, it puts its roots down into the soil. “That is why you can’t pick it too soon or too roughly; you have to be patient,” says McDonald. “Don’t pick it to death, of course, but if you keep picking it, it’ll just keep coming. That’s what encourages it to keep growing.” This is because rhubarb is a perennial, which means it doesn’t need to be replanted to grow back.

To encourage regrowth, McDonald recommends pulling the plant out to the left and to the right so the stalk will come off, using your hands to do this rather than a knife.

Picking a good bunch In Australia you’ll start to see rhubarb at farmers’ markets come late summer and autumn. “The people who buy rhubarb are real connoisseurs,” says Courtney. To ensure you’re also in the know about getting a good bunch, check the colour of the stalks. As you can’t taste the plant uncooked, colour is key to a good selection. “Look for nice red rhubarb with not much green,” recommends McDonald, who says the appearance will also depend on factors such as the soil it is grown in and the variety. Generally speaking, red stalks indicate a sweeter flavour. Courtney also says to check for nice firm stalks rather than limp ones.

These days McDonald is doing fewer farmers’ markets and is instead concentrating on her cake-making business, featuring rhubarb as a star ingredient in her fruit cakes. One of Courtney’s customers supplies a Melbourne wine bar that serves up a rhubarb gin over ice. “It is the most delightful drink and the best thing that’s happened to rhubarb!” she says, although she’s also fond of baking it. “When I cook it, I use a little bit of sugar and also add a drizzle of balsamic vinegar, then I bake the rhubarb in the oven so that it retains its form and doesn’t go all mushy,” explains Courtney. “It also retains its beautiful colour this way.” Rhubarb should be kept in the fridge. Remove the leaves and tie a damp cloth around the stalks to keep them fresh. You should use the stalks within three weeks. Rhubarb can be frozen either raw or after being cooked.

What can you do with the leaves? As the leaves of the rhubarb plant are high in oxalic acid, they are not safe to eat. However, you do not need to throw them straight into the compost bin either. Courtney recommends making a batch of natural insecticide from the leaves, which involves boiling the leaves in water, allowing to cool and then combining into a spray bottle with a small amount of dish liquid. You can also use the large leaves to act as a weed mat by laying them down on weedprone areas so they suppress growth.

Cooking and storing rhubarb Only the stalks of the rhubarb plant are edible, so you’ll need to disregard the leaves. But there are plenty of things to do with the stalks, such as stewing them to add to porridge, Greek yoghurt or ice cream, making compote, pies or cakes, or featuring it in a fruity cocktail.

Samantha Allemann is a Melbourne-based freelance writer and editor. Having been the sub-editor of a permaculture magazine for several years, Sam enjoys chatting to the farmers, artisans and makers who are integral to our food system. samantha-allemann.com EatWell | 19

RECIPES simmering stews

Red Lentil & Kale Stew

Simmering stews

Red Lentil & Kale Stew

Chickpea, Potato & Cauliﬂower Stew

Recipe / Adam Guthrie Stews are fantastic for a nutritious dinner and are especially suited to slow cookers. Serves: 6

Recipe / Adam Guthrie Traditionally Irish Stew has chunks of meat in it, but vegans can enjoy this hearty chunky stew. Serves: 6

1 onion, diced 3 cloves garlic, minced 2 celery stalks, diced 2 large carrots, diced 1 tsp ground turmeric 1 tsp ground cumin 1¼ cups uncooked red lentils

1 heaped tbsp vegan chicken stock 6 cups water 2 cups finely chopped kale Salt & pepper, to taste ½ cup chopped fresh parsley, to serve

Sauté onion and garlic and a dash of water. Add carrots and celery, stir and sauté until the onion is translucent. Add turmeric, cumin and red lentils. Stir well. Add vegetable stock powder and 6 cups water. Stir and bring the stew to a simmer. Cover the pan with a lid, bring to the boil and let the stew simmer for about 10 mins until the lentils are softened and the stew is a creamy texture. Add kale and stir until it is wilted. Salt and pepper to taste. Then, just before serving, add ½ cup chopped fresh parsley. 20 | EatWell

1 onion, finely diced 3 cloves garlic, minced 2 tsp ground cumin 2 bay leaves 1 cup red wine 1 tbsp sugar 2 tbsp tomato paste 1 tbsp fresh thyme leaves 2 tbsp Worcestershire sauce 1 medium carrot, sliced into rounds

6 small potatoes, cubed 1½ cups pumpkin, cubed 1 head cauliflower, cut into small florets 5 cups liquid vegan stock 1 × 420g tin diced tomatoes 2 cups cooked chickpeas Salt & pepper, to taste ¼ cup chopped parsley, to serve

Cook onion and garlic over medium heat for a few mins. Add the cumin, bay leaves, red wine, sugar, tomato paste, thyme leaves and Worcestershire sauce and cook until the onion is transparent. Add carrot, cubed potato, pumpkin and cauliflower florets.

Add 5 cups of vegetable stock, diced tomatoes and cooked chickpeas. Bring to a boil, then reduce the heat and simmer until the potatoes are tender. Remove from the stove and season with salt and pepper. Top with chopped parsley.

Photography: Adam Guthrie

At their most basic, stews are a combination of foods cooked in liquid in a closed vessel over a low heat. It’s no wonder that such a simple yet nourishing notion has featured in human cooking for millennia. We know that the Vikings loved a good stew and the Greek historian Herodotus told us that the Scythians (from southern Siberia) were into a stew or two as well. Of course stews featured in human cooking well before historical records and they are so easy, warming and nutritious that they still feature in our cuisine to this day. To warm your body and soul this winter try these healthy, tasty stew options: red lentil and kale; wild mushroom and green lentil; red wine, mushroom and root vegetable; Japanese-inspired immune-boosting simmer; Moroccan vegetable with quinoa; spiced chickpea and cauliﬂower; beef; Mexican beans with a tomatillo salsa; and stewed fruits with chai spice.

Chickpea, Potato & Cauliflower Stew

Traditionally Irish Stew has chunks of meat in it, but vegans can enjoy this hearty chunky stew.

EatWell | 21

RECIPES simmering stews

Wild Mushroom & Brown Lentil Stew

French-Inspired Simmer Stew Recipe / Jacqueline Alwill Light, delicious and warming, this French-inspired simmer stew is rich in prebiotic fibres from leeks and garlic and resistant starch from potatoes to fuel healthy gut bacteria. Serves: 4

2 tbsp extra-virgin olive oil 2 medium-sized leeks, white part only, finely chopped 2 cloves garlic, peeled & finely chopped 2 medium zucchini, halved lengthways then cut about 1cm thick on the round 6 cups vegetable stock 2 × 4cm pieces lemon zest

2 large white potatoes, cut into 2cm chunks 2 medium carrots, cut into 2cm chunks 1 × 400g tin cannellini beans, rinsed & drained 200g spring peas, trimmed 200g frozen peas 100g grated parmesan 3 tbsp lemon juice ½ cup dill leaves, roughly chopped

Heat a large heavy-based saucepan on medium heat. Add olive oil and leeks, cover and cook, stirring for 6–8 mins or until leeks are translucent. Add garlic to pan and cook for 1 min, lid off. Add zucchini, stock, lemon zest, potatoes and carrots, cover and bring to the boil, then remove lid, reduce heat to simmer and cooked for 20 mins. Add cannellini beans, spring peas and frozen peas and cook for 5 mins. Remove from heat, add lemon juice, parmesan and dill leaves and serve.

French-Inspired Simmer Stew

Wild Mushroom & Brown Lentil Stew

1 medium onion, finely chopped 4 cloves garlic, finely chopped ¼ cup red wine 1 tbsp besan flour 1 tbsp tomato paste 1 medium tomato, diced 1 tbsp fresh sage, chopped 1 tbsp thyme, chopped

750g mixed mushrooms, sliced 1 × 420g tin brown lentils 2 tsp soy sauce or tamari 1 cup vegetable stock Salt & pepper, to taste 2 tbsp chopped fresh parsley, to serve

Sauté onion and garlic on a medium heat. Add red wine and continue to sauté until onions are transparent. Add besan flour and stir for 1 min. Add tomato paste and diced tomatoes. Allow tomatoes to cook for another few mins. Add sage and thyme, then add the sliced mushrooms. Sauté for a couple of mins until mushrooms soften, then add cooked lentils, soy sauce, vegetable stock and salt and pepper to taste. Continue to simmer until the sauce has thickened, then add chopped parsley just prior to serving. 22 | EatWell

Photography: Adam Guthrie, Jacqueline Alwill

Recipe / Adam Guthrie Stews are traditionally made in colder countries and are an awesome way to use a variety of different foods. They’re flexible in their creation as long as there is liquid stock for the stew to cook in. Serves: 4

RECIPES simmering stews

Red Wine, Mushroom & Root Vegetable Stew

Red Wine, Mushroom & Root Vegetable Stew Recipe / Jacqueline Alwill A truly hearty winter-style stew with plenty of nourishing vegetables, fibre and a delicious rich flavour from a touch of red wine. Serves: 4–6

1 large brown onion, peeled & roughly chopped 3 cloves garlic, peeled & chopped 1 cup red wine 4 cups vegetable broth or stock 2 bay leaves 2 tbsp tomato paste 2 tsp dried oregano

1 × 400g tin chopped tomatoes 3 medium carrots, roughly chopped ¼ Jap pumpkin, peeled & roughly chopped 3 medium white potatoes, cut into sixths 1 medium sweet potato, roughly chopped 350g Swiss brown mushrooms, brushed clean

Pre-heat oven to 170°C with the rack in the middle of the oven. In a large stove-proof pot, combine onion, garlic, wine, broth/stock, bay leaves, tomato paste, oregano, tinned tomatoes and 1 of the carrots. Place pot on the stove and bring to the boil. Add the remaining carrots, pumpkin, white potatoes, sweet potato and mushrooms, cover and place in oven to cook for 45 mins. Remove the lid and cook a further 45 mins to thicken the sauce. Serve with delicious accompaniments such as polenta and steamed green vegetables.

Japanese-Inspired Immune-Boosting Simmer Stew with Noodles

2 tsp sesame oil 4 Asian shallots, finely chopped 4 cloves garlic, peeled & finely sliced 2 tbsp finely sliced ginger 8 cups vegetable stock/broth 2 tbsp gluten-free soy or tamari

½ cup dried shiitake mushrooms 1 cup button mushrooms, finely sliced 100g rice vermicelli noodles 4 small heads buk choy, sliced in half lengthways 200g firm tofu, cut into 2cm pieces Chilli flakes & sesame seeds (optional), to serve

In a large heavy-based saucepan, combine sesame oil, shallots, garlic, ginger, vegetable stock, tamari, shiitake and button mushrooms, cover and bring to a simmer on a low heat for 45 mins. While simmering, cook the rice noodles. Add buk choy, tofu and rice noodles and cook a further 5–6 mins. Serve topped with chilli flakes and sesame seeds. 24 | EatWell

Photography: Jacqueline Alwill, Lisa Guy

Recipe / Jacqueline Alwill Some of my favourite soul-warming and gut-loving flavours and ingredients are in this scrumptious soup. It’s the perfect simmer to pop together on a cold winter day or anytime you feel your immune system needs a boost, with plenty of beautiful immune-enhancing nutrients from shiitake mushrooms, ginger and garlic. Serves: 2

Stewed Fruits with Chai Spiced Porridge

Stewed Fruits with Chai Spiced Porridge Recipe / Lisa Guy Stone fruits and oats are a fabulous source of dietary fibre to assist with healthy digestion and cardiovascular health. Including fibre-rich foods in the diet also helps support bowel health and weight management. Serves: 4

Stewed Fruits (makes 4) 3 peaches, quartered 3 nectarines, quartered 4 plums, halved 4 apricots, halved 1 tbsp raw honey or maple syrup 1 lime, juice & zest Chai Porridge (serves 1) ½ cup gluten-free rolled oats

1 cup plant milk choice (macadamia, almond, coconut) ½ tsp ground cinnamon ¼ tsp ground ginger Pinch ground cardamom ½ tsp pure vanilla extract or paste Handful flaked almonds or toasted buckinis 2 tsp raw honey or maple syrup (optional)

Stone fruits and oats are a fabulous source of dietary ﬁbre to assist with healthy digestion and cardiovascular health.

Pre-heat oven to 200°C. Place fruit in an oven-proof dish. Drizzle fruit with honey and lime juice and zest. Cover dish with foil and put in the oven to stew for 25–30 mins until all the fruit is soft. Leftover stewed fruit keeps well in the fridge for 3 days. To make the porridge, place oats, milk, cinnamon, ginger, cardamom and vanilla in a small saucepan over medium heat. Bring to boil then reduce the heat to a simmer for 15 mins with the lid on. Stir occasionally and add more milk or water for a thinner consistency. Add some honey if desired. Serve porridge topped with stewed fruits and flaked almonds.

EatWell | 25

RECIPES simmering stews Moroccan Vegetable Stew with Quinoa

Spiced Chickpea & Cauliﬂower Stew Recipe / Lisa Guy Cruciferous vegetables such as cauliflower are some of the most nutrient-dense foods you can eat to nourish your body. These super veggies have been found to have a variety of impressive health benefits including lowering cholesterol levels and the risk of cancer and heart disease, boosting liver detoxification and immunity, and even balancing hormone levels. Serves: 4

2 tsp ground turmeric 1 tsp ground ginger 1 tsp ground cinnamon 1 tsp ground cumin 1 tsp ground coriander ¼–½ tsp cayenne (optional) Pinch sea salt & pepper 1 medium cauliflower, cut into small florets 3 large carrots, cut into chunks

Olive oil 1 onion, finely chopped 4 cloves garlic, minced 2 tins chickpeas, drained & rinsed 1 tin diced tomatoes 1 tin coconut milk Handful fresh coriander or parsley Handful flaked almonds

Pre-heat oven to 220°C and line 2 baking trays with baking paper. In a small bowl, combine turmeric, ginger, cinnamon, cumin, coriander, cayenne, sea salt and pepper. Toss cauliflower and carrots with olive oil and sprinkle with spices. Place cauliflower and carrots on baking trays and bake for 25 mins. In a large saucepan heat some olive oil over medium heat. Sauté onion for 3 mins, then add garlic, chickpeas, tomatoes and the remainder of the spices. Stir until combined. Add cauliflower and carrots and cook with the lid on for a further 20 mins. Add some water if needed. In the last 5 mins of cooking, add coconut milk and stir well. Top with fresh herbs and almond flakes. Delicious served with couscous, brown rice, quinoa or crusty bread.

Moroccan Vegetable Stew with Quinoa Recipe / Lisa Guy This hearty vegetable stew is jam-packed with nutritional goodness. Chickpeas are a great source of protein and dietary fibre to help support healthy blood sugar levels. This dish is rich in antioxidants and anti-inflammatory compounds including beta-carotene, lycopene and curcumin. Serves: 4

Good pinch sea salt & pepper 1½ tsp ground cumin 1 tsp ground turmeric 1 tsp ground cinnamon 1 can chickpeas, drained & rinsed Handful fresh coriander, roughly chopped ¾ cup uncooked quinoa, well washed Juice ½ lemon & zest Fresh coriander, extra to serve

Warm a large pot with olive oil over medium heat. Add onion and sauté for 3 mins. Add carrots, celery, potato and capsicum and cook for 5 mins. Add garlic, tomato, apricots, vegetable stock, chilli, salt and pepper, cumin, turmeric and cinnamon, then cook with the lid on for 25 mins. Remove the lid and add chickpeas and coriander and cook for a further 10 mins. Place quinoa in a small pot covered with water. Bring to the boil and simmer for 14 mins until light and fluffy. Stir in lemon juice and serve topped with fresh coriander and quinoa. 26 | EatWell

Photography: Lisa Guy

Olive oil 1 onion, finely chopped 2 large carrots, diced 3 celery stalks, sliced 1 large potato, diced 1 small capsicum, diced 4 cloves garlic, minced 1 × 400g tin diced tomatoes 8 dried apricots, sliced 3 cups vegetable stock Pinch chilli flakes

Spiced Chickpea & Cauliflower Stew

e f i l e c a r Emb f o l ful

r u o v fla

Available in Coles, Woolworths and good

independent stores.

RECIPES simmering stews

Chickpea & Sweet Potato Stew

Beef Stew

Recipe / Lisa Holmen This stew is the ultimate winter warmer and is ready in under 30 minutes, making it the ultimate mid-week meal. Feel free to dial up the spice with some extra cayenne pepper or chilli powder. This stew pairs perfectly with couscous, quinoa or steamed rice. Serves: 4

1–2 tbsp olive oil 1 brown onion, finely diced 2 cloves garlic, minced 3 tsp ras el hanout ½ tsp paprika ¼ tsp cayenne pepper 2 sweet potatoes, peeled & diced

1 × 400g tin chickpeas, rinsed & drained 1 × 400g tin crushed tomatoes 1 tbsp tomato paste 250mL vegetable stock or water 400mL coconut milk Cooked couscous & fresh parsley or coriander, to serve

Heat oil in a large saucepan over medium heat. Add the onion and cook for 4–5 mins until soft and translucent then add the garlic, spices, sweet potato and chickpeas and stir to combine. Add the tomatoes, tomato paste and vegetable stock and bring to the boil, then reduce the heat and simmer for 20 mins until the sweet potato is tender. Once the sweet potato is cooked, pour in the coconut milk and cook for another 2–3 mins. Serve with cooked couscous and fresh parsley or coriander.

Chickpea & Sweet Potato Stew

Beef Stew

2 tbsp olive oil 800g lean stewing beef 2 onions, finely diced 3 cloves garlic, minced 500mL beef stock 100mL red wine

2 bay leaves 2 tsp Worcestershire sauce 4 carrots, chopped 500g potatoes, chopped 15g fresh thyme leaves Salt & pepper, to season

Heat oil in a large heavy-bottomed pan over medium-high heat. Brown the beef, then transfer to a separate plate. Using the same pan, cook the onions for 4–5 mins until soft and translucent, then add the garlic and return the beef to the pan. Add the stock, red wine, bay leaves and Worcestershire sauce and cook for at least an hour until the beef is tender. Once the beef is cooked to your liking, add the potatoes, carrots and thyme and cook until the vegetables are tender. Season to taste. Remove bay leaves and serve. 28 | EatWell

Photography: Lisa Holmen, Danielle Minnebo

Recipe / Lisa Holmen Add the vegetables after the beef so the beef is nice and tender, and the vegetables are perfectly cooked and not too soggy. Experiment with different vegetables depending on what’s in season. Serves: 4

Lentil Stew

Minestrone Soup Recipe / Danielle Minnebo There is nothing more nutrient-dense and nourishing than a minestrone soup, especially in winter when it’s cold and wet. I’ve put a spin on the traditional minestrone soup by adding a Moroccan spice called ras el hanout. This spice mix is a blend of 20 to 30 different spices and herbs such as cinnamon, cumin, paprika, cloves and turmeric. You can buy this mix from most fruit and vegetable stores or order it online. Serves: 6

3 tbsp olive oil 1 onion, finely diced 1 red capsicum, finely diced 1 yellow capsicum, finely diced 1 zucchini, finely diced 2 carrots, finely diced 2 celery stalks, finely diced 8 kale leaves, finely chopped 4 tsp ras el hanout

1L tomato passata 1L vegetable stock 150g uncooked chickpea pasta 1 tsp sea salt 2 handfuls pistachio nuts, chopped 2 handfuls flat-leaf parsley, chopped

Heat olive oil in a large saucepan over a medium heat. Add onion, red capsicum, yellow capsicum, zucchini, carrots, celery stalks and kale leaves. Sauté for 20 mins, add the ras el hanout spice mix and cook for a further 5 mins, making sure to stir continuously so the spice mix doesn’t stick to the bottom of the pan. Add the tomato passata, vegetable stock and cook for a further 5 mins. Add the pasta and season with sea salt. Cook until the pasta is cooked and serve topped with the crushed pistachio nuts and flatleaf parsley.

Minestrone Soup

Lentil Stew Recipe / Lisa Holmen This hearty vegan stew is simple to make, super healthy and so delicious! Make a big batch and store in the freezer. Kale can be substituted with baby spinach, but baby spinach will require less cooking time since it wilts very quickly. Serves: 4

2 tbsp olive oil 1 brown onion, finely chopped 4 cloves garlic, minced 2 tsp ground cumin 1–2 tbsp oregano leaves or equivalent dried, chopped

2 carrots, chopped 1½ cups dried green lentils 1L vegetable stock, salt reduced 1 × 400g tin diced tomatoes 1 cup kale, roughly chopped Salt & pepper, to taste

Heat oil in a large saucepan over medium heat. Add onion and garlic and cook for 5 mins until translucent, then add the cumin, oregano, carrot and lentils. Stir well to combine. Add the stock and tomatoes and bring to the boil. Reduce the heat and simmer covered, stirring occasionally for 20 mins, then cook uncovered for another 10 mins until the lentils are tender. Add the kale and cook for another 5 mins. Season to taste and serve immediately. EatWell | 29

RECIPES simmering stews Mexican Beans with a Tomatillo Salsa

Slow-Cooked Lamb Shanks Recipe / Danielle Minnebo I’ve put a Middle Eastern spin on these lamb shanks by adding baharat spice mix. It’s a blend of black pepper, cinnamon, cumin seeds, cloves, nutmeg, cardamom, allspice and paprika. You can purchase this mix at most fruit and veg stores or online. Or you can make up your own blend from a recipe online. Serves: 4

250mL red wine 250mL s beef stock 250mL tomato passata 2 tbsp tomato paste 2 tbsp honey 1 tsp sea salt 4 tsp baharat spice mix 4 lamb shanks 1 lemon, cut into quarters

1 tsp tapioca flour (added to 2 tbsp water & mixed to avoid lumps) To Serve ¼ cup dry-roasted pine nuts ¼ cup currants ½ cup fresh mint leaves Cooked couscous or quinoa Steamed greens

Set the slow cooker to high and add the red wine, beef stock, passata, tomato paste, honey, sea salt and baharat spice mix. Mix everything together until combined, then add the lamb shanks and lemon quarters. Make sure the shanks are properly coated in the sauce, cover and cook for 5 hours. After 5 hours, remove the shanks from the slow cooker, cover in foil so they stay warm and set aside. Pour the sauce into a large saucepan and add the tapioca mixture. Using a whisk, beat the mixture and simmer over a low heat until the sauce has thickened. To serve, place the lamb shanks onto a large serving platter, pour over the sauce and top with the pine nuts, currants and fresh mint leaves. Serve with some cooked couscous or quinoa and steamed greens.

Mexican Beans with a Tomatillo Salsa Recipe / Danielle Minnebo The tomatillo salsa adds a nice freshness to this dish. You can buy tomatillos from farmers’ markets or you can replace them with firm tomatoes if you’re not able to find them. Serves: 4

Tomatillo Salsa 1 tomato, diced 2 tomatillos, diced ¼ red onion, finely diced 1 avocado, diced 1 cup fresh coriander, chopped Juice from 1 lime 2 tbs olive oil Pinch sea salt Serve with gluten-free tortillas or corn chips

Heat olive oil in a large saucepan over a medium heat. Add the onion, capsicum, zucchini, fresh corn kernels and sea salt. Cook for 10 mins before adding the spices, kidney beans, tomato paste and passata. Continue to cook for a further 30 mins over a low heat while preparing the salsa. Add all of the salsa ingredients to a bowl and mix until combined. Serve salsa with Mexican beans and warmed-up tortillas or corn chips. 30 | EatWell

Slow-Cooked Lamb Shanks

Photography: Danielle Minnebo

3 tbsp olive oil 1 red onion, finely diced 1 red capsicum, finely diced 1 zucchini, finely diced 1 cup fresh corn kernels (shaved off cob) ½ tsp sea salt 2 tsp smoked paprika 1 tsp ground cumin ½ tsp chilli powder (optional) 1 × 425g tin kidney beans, drained 2 tbsp tomato paste 300mL tomato passata

EatWell TV with emma dean

Emma Dean MasterChef Winner

From the EatWell team It’s been almost a year since we launched EatWell with Emma TV. Our passion to bring healthy food to our audience inspired the EatWell team to create new products for the market, despite the chaos that surrounded COVID-19. With former MasterChef winner Emma Dean as our star recipe creator and more than 20 brands joining the program, EatWell with Emma TV has been a huge success. This issue, we celebrate series #3 and, for a bit of fun, we thought we would share some behind the scenes shots. We’d like to thank Toﬀee Collective and all the ﬁlming crew, the wonderful brands who make this possible and, of course, our EatWell community.

Want to recreate our bespoke recipes in your own kitchen? Emma Dean shows you how … For more information visit eatwellmag.com.au 32 | EatWell

Quad Choc Cookies

Vegan Hommus & Sesame Bites

Grilled Peaches with Burrata & Balsamic Vinegar

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EatWell TV emma dean with pana organic

Brought to life by Pana Organic

Pana Organic Salted Caramel Frozen Dessert Pana Organic’s frozen desserts come in tub and stick varieties. They’re bursting with flavourful dreaminess to be enjoyed at any time of day. Scoop-ability factor is high — and remember, their Salted Caramel is not for sharing! W: pana-organic.com

Pana Organic 100% Cacao Powder Pana Organic’s bake range is made from the same top-quality, plant-based and organic goodness as their chocolate. It’s an entirely guilt- and gluten-free range that includes 100% cacao powder. Time to create the most drool-worthy vegan treats! W: pana-organic.com

Pana Organic Hazelnut Spread This Hazelnut Chocolate Spread will unleash your inner child. Amazingly smooth and easy to devour, simply dip, spoon, lick and spread. The jar never lasts long. W: pana-organic.com

Pana Organic Baking Pieces (White, Mylk, Caramel & Dark) It’s the moment your inner chef has been waiting for … Pana Organic’s guilt- and gluten-free bake range is here. Baking chocolate pieces in four irresistible flavours full of the same-quality plant-based goodness Pana Organic is known for — ready for you to work your creative kitchen magic. W: pana-organic.com

For more information visit pana-organic.com

Emma Dean MasterChef Winner

34 | EatWell

These cookies are an amazing little treat. To make them an impressive and memorable dessert, sandwich a scoop of Pana Organic Salted Caramel Frozen Dessert between two of your Pana Organic Quad Choc Cookies. Then dip in Pana Organic Hazelnut Chocolate Spread. The perfect grown-up dessert for the kid in all of us. Quad Choc Cookies Recipe / Pana Organic Makes: 30 small cookies

½ cup solid coconut oil 1 ¼ cups coconut sugar 2 tsp vanilla paste ¼ cup plus 3 tsp coconut milk (nice & thick, usually from a can) ¼ cup homemade apple purée (recipe below or 100 per cent apple purée baby food also works) 2 cups plain gluten-free flour ⅔ cup Pana Organic 100% Cacao Powder 1 tsp bicarb soda ½ tsp salt ⅔ cup Pana Organic Dark Chocolate Pieces ⅔ cup Pana Organic Caramel Chocolate Pieces ⅔ cup Pana Organic Mylk Chocolate Pieces

Apple Purée 4 medium large apples, peeled & cored then chopped roughly 1 tbsp maple syrup 1 tsp cinnamon 1 tsp apple-cider vinegar To turn Pana Organic Quad Choc Cookies into ice-cream sandwiches, you’ll need: Extra Pana Organic pieces, to embellish Flaked sea salt, to sprinkle (optional). Pana Organic Salted Caramel Frozen Dessert Pana Organic Hazelnut Chocolate Spread

Pre-heat oven to 180ºC (not fan-forced). Using a stand mixer or hand beater, cream the coconut oil, coconut sugar, vanilla paste and 3 tsp coconut milk together until creamy. This will take up to 10 mins. Scrape the sides down regularly to ensure all ingredients are well combined. Once nice and creamy, add in the rest of the coconut milk (¼ cup). Make the apple purée by adding chopped apples to saucepan with ⅓ cup water (more may be needed depending on the water content of the apples), maple syrup and cinnamon. Cook over medium heat with the lid on but stirring occasionally, until apples are soft. Purée with a stick blender then add in apple-cider vinegar. Add ¼ cup of apple purée to coconut mix (reserve the remaining apple purée for another dessert). Beat well until nice and smooth. In another bowl, combine the plain glutenfree flour, the Pana Organic 100% Cacao Powder, bicarb soda and the salt. Use a whisk to stir together.

Add the dry ingredients into the coconut mixture and mix to combine. The mixture should be firm. If not, add a little more flour. Sprinkle in the Pana Organic Pieces and fold to combine. Using a tsp, scoop out approximately 30 spoonfuls and place on a baking tray lined with baking paper. Keep the balls rough (don’t smooth out with hands). Squash down with a fork. Bake between 10–15 mins depending on how firm you like your cookies. When done, remove from the oven. They will still be soft and you may need to squash them down a little more with a fork. To make them truly instagrammable, use extra Pana Organic pieces and press into the top and the side of the cookies. Then sprinkle with a little flaked salt. Cool on the tray for at least 15 mins. To turn Pana Organic Quad Choc Cookies into ice-cream sandwiches, sandwich a scoop of Pana Organic Salted Caramel Frozen Dessert between two of your Pana Organic Quad Choc Cookies. Then dip in Pana Organic Hazelnut Chocolate Spread and enjoy. Note: Cookies can be frozen

Watch this and more recipes at eatwellmag.com.au

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EatWell TV emma dean with pureharvest, tilda & chris’ foods

Brought to life by Pureharvest, Tilda & Chris’ Foods

Tilda Whether you’re cooking up a curry, building a burrito or finding the perfect rice to go with your favourite seasoned chicken, Tilda has you covered. A delicious meal or accompaniment that is ready in just two minutes. W: tilda.com

Pureharvest Lush Almond Pureharvest’s Lush Almond is made from whole organic almonds roasted to perfection. The almonds are then paired with whole organic oats for added sweetness and creaminess. Lush Almond is a uniquely creamy non-dairy milk that works exceptionally well in coffee. W: pureharvest.com.au

Chris’ Foods Chris’ Foods is excited to announce the launch of a new and delicious Smooth Hommus. Their new recipe has no added sugar, is plant-based and is packed with natural protein. Why not spread some on your toast today? W: chrisfoods.com.au

For more information visit pureharvest.com.au, tilda.com and chrisfoods.com.au

Emma Dean MasterChef Winner

36 | EatWell

This is one of my fave dishes to get any party started. Not only are these bites the perfect ﬁnger food, they’re also ideal for a packed lunch or on the go. They are great served hot or cold. Vegan Hommus & Sesame Bites Recipe / Pureharvest, Tilda & Chris’ Foods Makes: 18 small bites

6 tbsp Nom Lush Almond by Pureharvest 2 tbsp chia seeds 1 packet Tilda Coconut Rice 2 tbsp Chris’ New Smooth Hommus + extra Chris’ Dips Smooth Hommus, to serve ¼ cup ground almonds ¼ cup nutritional yeast 1 tsp extra-virgin olive oil ½ tsp ground cumin ⅛ tsp chilli flakes (optional) Salt & freshly ground pepper, to taste ½–1 cup grated beetroot (optional) At least ½ cup sesame seeds, to roll balls in

Combine the Nom Lush Almond and the chia seeds together and set aside for 5 mins for the chia seeds to soak. This will form your plant-based binder. Once all of the Nom Lush Almond has been absorbed and the chia seeds have turned to gel, add Tilda Coconut Rice, 2 tbsp Chris’ Smooth Hommus and the rest of the ingredients, except for the grated beetroot, sesame seeds and the Chris’ Dips Smooth Hommus to serve. Season with salt and freshly ground pepper. Mix together thoroughly and set aside for flavours to combine.

In the meantime, pour the sesame seeds into a shallow bowl. Fold in the grated beetroot to the rice mixture (this is to keep the colour separate). This step is also completely optional and the recipe will work as is without the addition of the grated beetroot. I think the beetroot makes the bites vibrant in colour, as well as adding an earthy sweetness, not to mention the added nutritional benefits. Using a dessert spoon, scoop out spoonfuls of the mixture and roll and squash into firm balls. Roll the balls in the sesame seeds and place in the air-fryer

basket, making sure they don’t touch. Set air-fryer to 180ºC and bake for 15–20 mins. Once crispy, remove from the air-fryer and serve with extra Chris’ Smooth Hommus. Note: You can also oven bake these for about 50 mins in a 180º–200ºC oven or deep-fry them at 180ºC for about 3 mins. As with all cooking, ovens are different so cooking times may vary. Make sure to keep an eye on them.

Watch this and more recipes at eatwellmag.com.au

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EatWell TV emma dean with bertolli, that’s amore cheese & mazzetti l’originale

Brought to life by Bertolli, That’s Amore Cheese & Mazzetti L’Originale

That’s Amore Fiore di Burrata Burrata is a money bag-shaped mozzarella filled with strips of mozzarella that are bathed in cream. This cheese is made entirely by hand using only local farm-fresh milk. Cut through the outer layer of mozzarella and it’s obvious why this cheese is called burrata, meaning “buttered” in Italian. The inside is soft and oozy! W: thatsamorecheese.com.au

Bertolli Organic Fruity Bertolli Organic is a range of extra virgin olive oils made from organic olives, so no pesticides or chemicals are used in the growing, harvesting or pressing of the olives. Try Bertolli Organic Fruity on meat, pasta or as a finishing drizzle. With Bertolli Organic the recipe is simple. W: bertolli.com

Mazzetti l’Originale Balsamic Vinegar of Modena – Gold Label Turn your dish into a masterpiece with Mazzetti Balsamic Vinegar, made following third generation family recipes. Matured and bottled in the heart of Italy, our Gold Label Balsamic Vinegar is medium bodied with a hint of sweetness, perfect to drizzle on grilled meats and vegetables. W: mazzettioriginale.com.au

For more information visit bertolli.com, thatsamorecheese.com.au and mazzettioriginale.it/en

Emma Dean MasterChef Winner

38 | EatWell

When entertaining, this is my go-to: a quick assembly salad that instantly adds wow and colour to any table. It’s super yummy paired with a crisp white wine. Grilled Peaches with Burrata & Balsamic Vinegar Recipe / Bertolli, That’s Amore Cheese & Mazzetti L’Originale Serves: 6

500g peaches (other stone fruit or even pears also work well) Bertolli Organic Extra Virgin Olive Oil, for grilling Sea salt & freshly ground pepper ¼ cup Bertolli Organic Extra Virgin Olive Oil Juice ½ lemon (about 1½ tbsp) ½ small head radicchio, cut into wedges 100g baby rocket 80–100g prosciutto 2 That’s Amore Cheese Burrata 1 tbsp Mazzetti L’Originale Gold Label Balsamic Vinegar

Heat a griddle pan over high heat. Brush the peaches with Bertolli Organic Extra Virgin Olive Oil and season with salt and freshly ground pepper. Once the griddle pan is hot, grill the peaches, cut-side down, for about 5 mins or until lightly charred. Let cool and transfer to a large bowl. In a salad dressing jar, combine ¼ cup of Bertolli Organic Extra Virgin Olive Oil, lemon juice and some more salt and freshly ground pepper. Pop the lid on and shake.

Add the radicchio and rocket into the bowl with the peaches. Sprinkle the dressing over and toss to combine with the peaches, rocket and radicchio. Place the peaches mixture onto a platter and arrange the prosciutto and That’s Amore Cheese Burrata onto the peaches. Finish by drizzling with the Mazzetti L’Originale Gold Label Balsamic Vinegar. Note: To really impress your friends, leave the burrata whole and cut into it as you are serving to reveal its resplendent creamy centre.

Watch this and more recipes at eatwellmag.com.au

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RECIPES easy share meals

Vegan Tofu & Vegetable Crustless Quiche

Easy share meals Perhaps one of the great joys of food is when you can share it with friends. Of course, not every meal lends itself to sharing, so we have put together some of our favourite, deliciously healthy meals that you can share with people who drop in. Your guests will be delighted and nourished when you serve up our: Lebanese bread pizza with cottage cheese and caramelised onions; salmon taco bowl; broccoli, zucchini and spinach ﬁlo pie; souvlaki share platter; cheesy green pockets; or chorizo fennel mussels. Vegan Tofu & Vegetable Crustless Quiche

Rainbow Ricepaper Rolls

Recipe / Adam Guthrie If you have vegan guests coming to share a meal with you, this delicious healthy quiche will blow them away. It is a super meal and will leave your guests asking for the recipe. Makes: 8 slices

Recipe / Adam Guthrie Ricepaper rolls are an amazing way to eat a multitude of raw veggies and to offer a healthy meal to your guests at a gathering. They are easy to prepare ahead of time. Makes: 24 rolls

1 onion, finely sliced 2 cloves garlic, finely chopped

1 zucchini, grated 1 carrot, grated 2 cups baby spinach, shredded 1 tbsp soy sauce or tamari 1 tsp dried oregano ½ cup wholemeal plain flour Salt & pepper

Preheat the oven to 180°C. For the filling, place tofu, plant milk, nutmeg, lemon zest and maple syrup into a food processor or blender and blend to a ricotta cheese consistency. Place the tofu mixture into a large bowl. Heat a frying pan on high heat. Add the garlic and onion and sauté for a minute until translucent. Add the grated zucchini, grated carrot, spinach and soy sauce and sauté for a couple of mins until all the vegetables are soft. Add the oregano and the flour, then add salt and pepper to taste. Mix the ingredients well. Place the tofu and vegetable mixture into a springform cake tin, lined at the bottom with baking paper. Put in the oven and bake for 40 mins or until the top is golden brown and firm to touch. 40 | EatWell

300g packet brown-rice vermicelli ⅓ cup soy sauce or tamari 225g firm tofu, cut into thin batons To make the dipping sauce, place the rice vinegar, maple syrup, water and red chilli into a small saucepan and boil for a few mins. Remove from the heat and set aside to cool. Once cool, add the peanuts and diced cucumber. Pour boiling water over the rice noodles and leave for 8 mins or until they are tender. Pour the soy sauce or tamari into the drained noodles and mix thoroughly. Prepare all of the tofu and vegetable batons, spinach and herbs and place them on a plate ready to assemble the rolls. To assemble the rolls, soak 1 ricepaper sheet in warm water in a large

1 Lebanese cucumber, sliced into thin batons 1½ carrots, sliced into thin batons 1 red capsicum, sliced into thin batons 1 yellow capsicum, sliced into thin batons ⅛ purple cabbage, thinly sliced 1 bunch Vietnamese mint leaves or Thai basil leaves 1 cup baby spinach leaves 1 bunch coriander leaves 12 ricepaper wrappers shallow dish for 15 secs, then place it onto a moist chopping board ready to add the filling ingredients. Add a few spinach leaves, some rice noodles, cucumber, carrot and capsicum batons, tofu batons, and a few basil and coriander leaves. Gently roll the rice paper over the mixture halfway, then fold in each of the sides and continue to roll to end up with a contained roll. Repeat with other ricepaper sheets. To serve, cut the rolls into halves and display on a plate with the dipping sauce ready to share.

Photography: Adam Guthrie

Filling 500g firm tofu ½ cup plant milk ½ tsp nutmeg powder Zest ½ lemon 1 tbsp maple syrup

Sauce ½ cup rice vinegar ½ cup maple syrup ½ cup water ½ red chilli, finely sliced ¼ cup raw peanuts, roughly chopped ½ Lebanese cucumber, finely diced

Ricepaper rolls are an amazing way to eat a multitude of raw veggies and to oﬀer a healthy meal to your guests at a gathering.

Rainbow Ricepaper Rolls

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RECIPES easy share meals Vegetable Lasagne

Lebanese Bread Pizza with Cottage Cheese, Basil & Caramelised Onions Recipe / Jacqueline Alwill This is a wonderful, healthy, quick and easy alternative to traditional pizza when you need to whip together something delicious to share with very few ingredients. I love cottage cheese as a swap for ricotta and other heavier cheeses — it’s lower in saturated fats and richer in protein too. Serves: 2–4

2 round Lebanese bread or gluten-free wraps 4 tbsp tomato passata ½ tsp dried oregano leaves ½ cup cottage cheese

Vegetable Lasagne Recipe / Adam Guthrie Everyone loves lasagne! It is a hearty warm meal that can easily be shared with friends and family. Serves: 6

Cashew Sour Cream (makes 3 cups) 2 cups raw cashews ¾ cup lemon juice ½ tsp salt 2 cups water

Lebanese Bread Pizza with Cottage Cheese, Basil & Caramelised Onions

Lasagne 4 cups Mexican bean mix (recipe below) 2 tsp dried Italian herbs ½ medium butternut pumpkin, sliced very thinly, skin on 3 large zucchinis, thinly sliced lengthwise 2 cups kale, shredded finely 3 cups cashew sour cream (recipe below) ½ cup nutritional yeast

For the bean mix, heat a frying pan over a high heat. Add the onion and dry sauté (no oil) until golden brown. Add a tbsp water to deglaze the pan. Add the cumin and coriander powders and stir. Add the capsicum and stir. Next, add the tin of tomatoes, stock powder and beans and mix well. Add the kale and stir. Cover with a lid and cook for 5 mins until the kale softens. Gently mash the mixture with a potato masher or stick blender to resemble refried beans. Remove from the heat and store in an airtight container in the fridge for up to 4 days or freeze. For the sour cream, place all the ingredients in a high-speed blender and purée until smooth. It needs to be the same consistency as dairy sour cream. Store in an airtight container in the fridge until required for up to 4 days or freeze. For the lasagne, pre-heat oven to 200ºC. Add the Italian herbs to the bean mixture and mix. Spread a quarter cup of bean mixture on the bottom of the deep baking tray/dish. Top with half the pumpkin, then half the zucchini. Top with half the cashew sour cream and spread evenly. Sprinkle over half the nutritional yeast. Add the kale. Top with the remaining bean mixture, pumpkin and zucchini. Spread with remaining cashew sour cream and sprinkle with remaining nutritional yeast. Bake for 50 mins. Remove from the oven and stand for 10 mins, cut and serve. 42 | EatWell

Heat oven to 180°C and line a large baking tray with greaseproof paper. Lay the Lebanese bread or wraps onto the tray and spread the tomato passata over the base, then sprinkle with dried oregano leaves. Dollop cottage cheese evenly around the base, add olives and caramelised onion across each base, then place in oven to bake for 6–8 mins maximum. Keep an eye on the pizzas as different bases will cook faster or slower. Remove from oven and top with fresh basil leaves and season with sea salt, black pepper and chilli oil to taste.

Photography: Adam Guthrie, Jacqueline Alwill

Mexican Bean Mix (makes 8 cups — freeze half for another day) 1 onion, finely diced 2 tbsp ground cumin 2 tbsp ground coriander 1 red capsicum, seeds removed & sliced into long thin strips lengthwise 1 × 400g tin diced tomatoes 2 tbsp vegan “beef” stock powder 2 × 420g tins cooked red kidney beans 2 × 420g tins cooked black beans 2 × 420g tins cooked pinto beans (if can’t get them replace with black beans or red kidney beans) 4 cups finely shredded kale

¼ cup pitted Kalamata olives, sliced 2 tbsp caramelised onion ¼ cup basil leaves, finely sliced Sea salt & black pepper Chilli oil, to serve (optional)

USE IN CURRIES, TACOS, ‘FISH’ & CHIPS AND MORE!

Banana Blossom has a mild flavour and a gentle flaky texture that makes it akin to fresh fish. Use as a fish substitute in all your favourite dishes and let your imagination go wild!

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RECIPES easy share meals

Broccoli, Zucchini & Spinach Filo Pie Recipe / Jacqueline Alwill Having filo on hand lead to this super-veggie-charged recipe which is adored by many we know. It’s simple and wholesome and no doubt will be on your menu for a delicious meal with friends and family soon. Serves: 8

500g frozen spinach, defrosted & as much water squeezed as possible 1 medium zucchini, grated 1 bunch parsley, stalks & leaves, finely chopped 1 medium brown onion, peeled & grated

Salmon Taco Bowl

Salmon Taco Bowl Recipe / Jacqueline Alwill I love Mexican with friends and family because it’s always a crowd pleaser and generally one that most can get involved with by making their own. While we often have burritos or full tacos, the taco bowl is my fun favourite with friends for something a little different, but it’s also a convenient winner when you feel like Mexican for one! Serves: 4

2 cobs corn, kernels cut from cob 3 tsp extra-virgin olive oil 400g salmon fillets, cut into 3cm pieces

Broccoli, Zucchini & Spinach Filo Pie

2 large tomatoes, diced 4 tbsp finely chopped coriander 2 tbsp finely chopped red onion 2 cups baby spinach, shredded Juice ½ lemon Sea salt & black pepper 2 avocados, halved & pips removed 5–6 cups corn chips 1–2 limes, wedged Jalapeno chilli & tabasco, to serve

Combine ingredients for fish spice rub in a small bowl. Place fish on a plate, sprinkle with all the fish spice rub and toss to evenly coat, then set aside to marinate. Heat a frying pan on high heat, add 1 tsp extra-virgin olive oil and corn and cook for 5 mins until it becomes toasty. Transfer to a bowl, wipe the pan clean. Add remaining olive oil to coat the pan and reduce the heat to medium. Arrange fish around the panned cook for 4-5 mins or until tender, transfer to a plate and cover to keep warm. Toss together toasty corn, tomatoes, coriander, onion and baby spinach in a bowl. Add lemon juice and season with sea salt and black pepper. When ready to serve, place corn salsa-style salad on the table with cooked Mexican spice salmon, avocado halves, corn chips in a big bowl and limes ready to squeeze all over. Serve with sauces of choice. 44 | EatWell

Heat oven to 180°C and grease a large 18cm × 30cm lasagne dish or similar with extra-virgin olive oil. In a large mixing bowl, combine spinach, zucchini, parsley, onion, garlic, feta and eggs and mix well. Layer 2 sheets of the filo into the base of the lasagne dish (it won’t stretch across the entire length/width so you’ll have a few rounds of this to cover the base. There should be about 2–3cm overhang over the sides of the dish to help fold over at the end.) Brush all over with extra-virgin olive oil. Add the filling mix. Layer another 2 sheets over the top (again you’ll need to do a few sets of these because one won’t cover the entire length/ width), brush with olive oil and repeat, brushing every two layers with olive oil until you’ve used up all the filo. Brush the top layer with oil, sprinkle with a few drops of water, then fold over the edges. Brush the edges with a touch of olive oil. Sprinkle with some sesame seeds if handy or just leave as is. Bake in oven for 60 mins or until the top is golden brown. Cut into squares and serve.

Photography: Jacqueline Alwill

Spice Rub 1 tsp ground cumin 1 tsp ground coriander 2 tbsp smoked paprika Pinch chilli flakes

2 cloves garlic, peeled & finely chopped 300g Greek feta, crumbled 5 eggs, whisked 375g filo pastry ½ cup + more extra-virgin olive oil Sesame seeds (optional)

RECIPES easy share meals Super Caesar Salad

Souvlaki Share Platter Recipe / Raquel Neoﬁt Greeks really know how to do a share platter well! I have never had a bad souvlaki platter and this one we make at home always has everyone smiling and asking for more. Spritz some lemon juice over the beef before you eat it — it livens up the skewers like you wouldn’t believe. Serves: 6–8

Skewers 400g beef, cubed 400g chicken, cubed 2 tbsp olive oil Juice 2 lemons 2 tbsp dried oregano Salt & pepper ½ iceberg lettuce, sliced 1 red onion, sliced 1 Lebanese cucumber, sliced

1 punnet cherry tomatoes, halved 100g feta, cubed ½ cup olives 1 cup Greek yoghurt Olive oil To Serve Lemon slices Olives Marinated artichoke hearts Pita bread, sliced into triangles

Place beef and chicken in separate bowls. Combine olive oil, lemon juice, oregano, salt and pepper, divide between meat and marinate for 30 mins. Slide chicken and beef onto skewers. Heat a grill pan or barbecue over medium-high heat and grill skewers until cooked through. Layer the salad ingredients on a large platter, tumble over feta and olives, and drizzle over olive oil and dried oregano. Put yoghurt in a bowl and place on platter. Add the skewers, lemon, olives, artichoke hearts, pita and more dried oregano. Tip: Don’t forget to soak the skewers in water if you use bamboo ones.

Souvlaki Share Platter

Super Caesar Salad Recipe / Raquel Neoﬁt For me, a Caesar salad is a thing of joy! I use yoghurt for the dressing to keep it light and healthy. By all means use a Caesar dressing if you prefer. I always prepare extra salad for lunch the next day. Serves: 6

Dressing 1 cup yoghurt Juice 1 lemon Salt & pepper 2 baby cos lettuces, separated into leaves 5 boiled eggs, peeled & quartered Handful shaved parmesan

Pre-heat oven to 180°C Lay 4 slices of pancetta on an oven tray and bake until crisp. Lower oven temperature to 100°C, brush sourdough slices with olive oil, add thyme and bake until dry. Combine dressing ingredients. Arrange everything on a large platter and pour over salad. Tip: Add grilled chicken marinated in lemon juice and olive oil for a more substantial meal.

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Photography: Raquel Neofit

8 slices pancetta 1 small loaf sourdough bread, thinly sliced Olive oil, to brush sourdough 5 sprigs fresh thyme, leaves removed

RECIPES easy share meals

Mushroom San Choy Bao Recipe / Georgia Harding This Mushroom San Choy Bao is a great vegan take on the classic. It’s really quick and easy to make and is a fabulous meal to share buffetstyle so everyone can build their own. The pickled carrot really adds to this dish, so make sure you add a little to each lettuce cup. Serves: 4

4 spring onions, white part, sliced 2 tbsp tamari or coconut aminos 1 bunch coriander, roughly chopped

70g cashews 2 tbsp olive oil 400g mushrooms, a mix of brown & shiitake, finely chopped 2cm ginger, finely grated 3 cloves garlic, minced

To Serve 100g bean sprouts 1 cos lettuce 1 lime, quartered 1 red chilli (optional)

In a bowl, mix the apple-cider vinegar and rice-malt syrup to combine. Add carrot strips to marinade while prepare the rest of the dish (can prepare this step an hour or even a day ahead). Toast cashew nuts in a dry pan and set aside. Chop roughly once cashew nuts have cooled. In a wok or large pan, heat the olive oil over a medium heat. Add the mushrooms, ginger, garlic, spring onion and tamari. Stir-fry until the mushrooms are cooked through. Just before serving mix in the cashews and coriander. Put the mushroom mixture into a serving bowl. Arrange pickled carrot, bean sprouts and lettuce cups on a platter for serving. Serve with the lime wedges and optional fresh chilli.

Mexican Share Platter

Mexican Share Platter Recipe / Raquel Neoﬁt This Mexican-style platter is fresh and light and a great way to cut down your meat consumption. You’ll find a little goes a long way with this recipe. I’ve used a good-quality bought guacamole here for easiness but it’s even better if you make your own. Serves: 4–6

Mushroom San Choy Bao

1 punnet cherry tomatoes 2 chillies, sliced 1 tub guacamole 1 cup sour cream ½ bunch coriander Corn chips or tortillas

Heat a grill pan over high heat. Rub steak with olive oil, season with salt and pepper. Cook until done to your liking, rest for a few minutes then slice across the grain. Place the sliced onion in the pan and cook until slightly charred. Place lime juice and chopped onion in a bowl and let sit for 10 mins. Assemble everything on a large platter and serve. Tip: By marinating the onion in lime juice it takes away the sharpness.

This Mexican-style platter is fresh and light and a great way to cut down your meat consumption.

Photography: Raquel Neofit , Georgia Harding

1 large Scotch fillet steak 1 tbsp olive oil Salt & pepper 1 onion, sliced Juice 3 limes 1 large red onion, diced ½ iceberg lettuce, sliced

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Pickled Carrot 3 tbsp apple-cider vinegar 1 tbsp rice-malt syrup 2 carrots, peeled into strips

Chorizo Fennel Mussels Recipe / Georgia Harding These amazing Italian-inspired mussels are a great choice to serve at a gathering. They are easy to cook and incredibly delicious to share. Serves: 4

2kg fresh mussels (I used Spencer Gulf live organic mussels) 3 tbsp olive oil 1 bulb fennel, finely sliced 60g chorizo sausage 3 cloves garlic, minced 250g cherry tomatoes, halved 150mL white wine

Cheesy Green Pockets

Cheesy Green Pockets Recipe / Georgia Harding This is an easy yet tasty recipe, perfect for sharing. Each pocket is filled with a mix of green vegetables and cheese, a classic combination loved by all. Make a double batch as they’ll be super popular with your friends and family. Serves: 4

150mL stock or broth ½ bunch fresh parsley leaves, chopped roughly To Serve Sourdough baguette Olive oil Garlic clove, minced

Rinse and beard the mussels and place in a large pot with 60mL water. Cover with a lid. In a small pan, heat the olive oil and sauté the fennel so that it just starts to brown, about 10 mins. Remove the skin from the chorizo (if possible) and finely dice sausage. When the fennel is caramelised, add the chorizo and garlic and cook, stirring for 2 mins or so. Turn up the heat and add the tomatoes and wine. It should sizzle. Reduce the heat immediately and add the broth or stock. Simmer for another 3–4 mins. Place the mussels on a high heat. Check after 4–5 mins that they have opened. If not, replace the lid for one more min and check again. To char the sourdough, heat barbecue grill and rub the slices of bread on both sides with olive oil. Char on both sides then rub with garlic. Once most of the mussels are open, drain them in a colander. Place them back in the pot, add the parsley leaves and pour over the sauce. Stir through, then transfer to a platter. Serve immediately with char-grilled sourdough baguette to mop up the delicious sauce.

Chorizo Fennel Mussels

Dough 300g wholemeal spelt flour ½ tsp bicarb ½ tsp sea salt 250g full-fat natural yoghurt (or Greek yoghurt) ½ tsp apple-cider vinegar (or lemon juice) 1 tbsp olive oil

Filling 120g leafy greens (spinach, rocket, kale, silver beet, softleaf herbs), finely chopped 1 bunch spring onions, finely diced 2 cloves garlic, crushed 50g parmesan, grated 200g feta, crumbled ½ tsp ground cumin Ground black pepper, to taste Zest of 1 lemon 1 lemon, wedges to serve 60mL olive oil

Place spelt flour, bicarb and salt into a bowl and mix to combine. Add the yoghurt, apple-cider vinegar and olive oil and mix well. Knead for 30 secs then divide into 8 balls and rest on a floured board. In one bowl, place the finely diced greens. In a second bowl, combine the spring onion, garlic, parmesan, feta, cumin, pepper and zest of 1 lemon. Roll the dough into 15–20cm circles. Place ½ cup of the greens and 2 tbsp of the cheese mixture on one half of the dough. Fold it over, pressing the edges together roughly. Heat a non-stick or cast-iron pan to a moderate heat. Add olive oil and fry until golden brown on each side, about 2–3 mins each side. While the first one or two pockets are cooking, I start forming the next two, repeating until all are cooked. Set aside cooked pockets on a plate until all are cooked. Serve immediately with wedges of lemon. EatWell | 49

RECIPES MADE WITH ceres organics products

Fritter & Burger Mix Platter

Ceres Organics Fritter & Burger Mix Platter Recipe / Ceres Organics Serves: 4

1 pack Ceres Organics ½ cup Ceres Organic Herbalicious Fritter Mix Tahini, Unhulled 1 pack Ceres Organics Red Lentil ½ cup Ceres Organic & Black Sesame Burger Mix Almond Butter Juice 1 lemon Almond Tahini Hummus ⅓ cup Ceres Organic Olive Oil 1 tin Ceres Organic Chickpeas Extra Virgin Cold-Pressed, (Garbanzo Beans), rinsed plus more for drizzling & drained Plant-based goodness just got a whole lot better. Stuck for delicious meat-free options for lunch or dinner? Try Ceres Organics’ great plant-based options. From the new Banana Blossom, a great ﬁsh substitute, to jackfruit as a pulled pork substitute through to our plant protein-packed burger and fritter mixes, you can’t go wrong. For more information visit ceresorganics.com.au

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To make the fritters and burgers, follow the pack instructions and make into mini sizes. Fry in a dash of olive oil. Add all hummus ingredients to a high-speed blender or food processor and process until thick and creamy. Add additional oil if required to reach your desired consistency. Serve on one side of a large plate, topped with an extra drizzle of olive oil and a scattering of your favourite seeds, nuts or herbs. We love to pair this dish with parsley, salt and toasted sunflower seeds.

Mexican Jackfruit Nachos Recipe / Ceres Organics Serves: 2

1 × 200g Ceres Organics Mexican Jackfruit Ready Meal 1 × 400g tin Ceres Organics Red Kidney Beans Gluten-free corn chips, to serve

1 avocado, flesh mashed Large handful coriander, leaves picked 2 tomatoes, chopped 1 red capsicum, chopped 1 lime, wedges

Heat a medium-size pan on low heat. Mix together the Mexican jackfruit mix and red kidney beans. Cook until heated through. On a large plate, layer corn chips and jackfruit mix and top with avocado, tomatoes, capsicum and coriander. Squeeze with lime and serve.

Mexican Jackfruit Nachos

Banana Blossom Noodle Soup Recipe / Ceres Organics Serves: 4

1 tbsp vegetable oil 2 cloves garlic, sliced 3cm piece ginger, sliced 2 shallots, roughly chopped 4 cups vegetable stock 2 star anise 1 stick cinnamon 1 stalk lemongrass, bruised 1 tbsp Ceres Organic Tamari Soy Sauce 1 tbsp rice vinegar 2 tsp Ceres Organic Coconut Sugar

1 × 400g tin Ceres Organic Banana Blossoms, drained & rinsed To Serve 300g rice noodles, cooked & drained 1 cup bean sprouts 2 spring onions, sliced 2 long red chillies, sliced ½ cup mixed Asian herbs such as Thai basil leaves, Vietnamese mint or coriander 1 lime, cut into wedges

Heat the oil in a large saucepan over medium heat. Add the garlic, ginger and shallots and cook for 3–4 mins until browned. Add the vegetable stock, star anise, cinnamon stick, lemongrass, soy sauce, rice vinegar and coconut sugar. Cut the banana blossoms into bite-sized pieces and add to the saucepan. Bring to the boil then simmer for 15 mins. Season to taste with salt and pepper. Remove the star anise, cinnamon stick and lemongrass. Divide the noodles between the serving bowls. Ladle over banana blossoms and stock. Garnish with bean sprouts, spring onion, chillies and Asian herbs. Serve with lime wedges. Banana Blossom Noodle Soup

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RECIPES MADE WITH organic merchant’s spirit dust

Gluten-free Chocolate Self-Saucing Pudding

Organic Merchant Gluten-free Chocolate Self-Saucing Pudding Recipe / Organic Merchant Serves: 6

Utilising the ancient restorative powers of raw cacao, cinnamon and ashwagandha, Organic Merchant’s Spirit Dust is a must-have daily tonic to reduce the symptoms of stress and adrenal fatigue. Use in your morning smoothie, in baking, or mixed with oat milk and honey to create a creamy hot chocolate. For more information visit organicmerchant.com.au

52 | EatWell

½ cup Organic Merchant’s Spirit Dust 1 cup gluten-free self-raising flour ¾ cup xylitol ½ cup milk of choice

30g butter, melted 1 tsp vanilla essence 1 cup hazelnuts, halved ¾ cup coconut sugar 1¾ cups boiling water

Pre-heat oven to 180°C (160°C fan-forced). Lightly grease an ovenproof dish large enough to hold up to 2L. In a bowl, combine 2 tbsp Spirit Dust with the flour and xylitol. Add the milk, butter, vanilla and hazelnuts. Stir everything to combine. Pour the mixture into prepared ovenproof dish. Make sure the top is smooth. Combine the remaining Spirit Dust with the coconut sugar for sauce in a bowl.

Sprinkle Spirit Dust and coconut sugar mix over the pudding mixture. Slowly pour boiling water over the back of a large metal spoon to cover the sugar mixture and the pudding mixture. Place dish onto a baking tray. Bake for around 45 mins or until pudding bounces back when pressed gently in the centre. Serve immediately with a spoonful of cream or ice cream and sprinkle with more Spirit Dust for a rich chocolate taste. Enjoy!

Winter Warming Hot Chocolate

Winter Warming Hot Chocolate Recipe / Organic Merchant Serves: 1

2 tsp Organic Merchant’s Spirit Dust 20mL hot water

200mL hot milk (we recommend creamy oat milk) 1 tsp honey

Choose your favourite teacup or mug and fill it with Spirit Dust. Add hot water or milk and stir to make a paste. Heat milk on the stove and pour over the chocolate paste. Add honey for a hint of sweetness. Tip: If you prefer a more lavish chocolate flavour and extra creaminess, we recommend adding 3 tsp Spirit Dust and 1 tsp of ghee. For a slightly more savoury and nutty taste, add 1 tsp of tahini.

Nourishing Cacao Porridge

Nourishing Cacao Porridge Recipe / Organic Merchant Makes: 1–2 bowls

Porridge ½ cup fruit (sultanas, 1 cup buckwheat hulls figs, dates, grated 2 cups milk of choice apple, poached + extra pears, pomegranate 4 heaped tsp Organic jewels) Merchant’s Spirit Dust To Serve 2 tbsp chia seeds Grated apple with or flaxseed cinnamon Fresh figs with honey & walnuts Poached pears with vanilla Pomegranate arils & pistachios Combine all porridge ingredients in a bowl and soak overnight to allow hulls/seeds to soften. Once soaked, transfer to a saucepan and cook over low heat for 15–20 mins or until thick and creamy. Add more milk or water if needed. Serve in bowls topped with your choice of fruit and garnishes.

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RECIPES gluten-free cakes

Fig & Date Loaf

Gluten-free cakes Cakes do not have to be oﬀ the menu just because you are on a gluten-free diet. The cake recipes we have lined up for you are so delicious you will not even think about them being gluten-free. Treat yourself and your friends to gluten-free delights like: vanilla coconut sponge; cinnamon yoghurt cake; lemon poppyseed cake; zucchini chocolate cake; pear and banana cake; lemon yoghurt cake; and fruit tea cake. Fig & Date Loaf

Fluﬀy Buckwheat Pancakes

Recipe / Adam Guthrie You can use the base recipe to create any sort of gluten-free cake. For example, add grated carrot and cinnamon or fresh berries for a fruity version. It’s a great recipe that we often make; both gluten-free, oil-free and with very little added sweetener, it is sure to surprise. Serves: 6

Recipe / Adam Guthrie Gluten-free cake recipes that really work are a delight to the taste buds and the tummy. This recipe will let you enjoy pancakes that are fluffy, light and delicious. Serves: 6

Pre-heat the oven to 170°C. Line the base of a loaf tin with non-stick baking paper. Combine half of the chopped dates and the hot water in a small bowl and let it soak for 10 mins to soften the dates. Place the mashed bananas, the soaked dates and soaking water, maple syrup, soy milk and vanilla essence into a blender and blend until smooth. Set aside. In a large bowl, add the gluten-free 54 | EatWell

2 tsp vanilla essence 2½ cups gluten-free self-raising flour 1 tsp ground cinnamon 1 cup dried figs, chopped 2 fresh figs, sliced for decoration

flour, the cinnamon, the chopped figs and the remaining chopped dates. Mix well, then add the banana blend and mix well with a fork. Pour into the prepared loaf tin and decorate with slices of fresh fig. Bake in oven for about 50 mins. Push a toothpick into the centre of the cake and if it comes out clean, it is cooked. Place on a cooling rack and serve.

¼ tsp salt To Serve Maple syrup Fresh blueberries

In a large mixing bowl whisk together the soy milk, maple syrup, mashed banana and vanilla essence. Place the flour into a separate bowl and add the baking powder and salt. Add the wet mixture and mix well. Heat a non-stick pan on a low to medium heat. Pour ½ a cup of pancake mixture into the pan and turn with a spatula once bubbles form on the surface, then flip and cook for another min until golden brown. Place two to three of the pancakes on a plate and drizzle maple syrup over the top and add fresh blueberries.

Photography: Adam Guthrie

1 cup fresh Medjool dates, pitted & chopped ½ cup hot water 3 large very ripe bananas, mashed 2 tbsp maple syrup 1 cup soy milk

1½ cups soy milk 1 tbsp maple syrup ⅓ cup mashed banana 1 tsp vanilla essence 1½ cups buckwheat flour 3 tsp baking powder

Gluten-free cake recipes that really work are a delight to the taste buds and the tummy.

Fluffy Buckwheat Pancakes

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RECIPES gluten-free cakes Vegan Lemon Cheesecake

Gluten-Free Cinnamon Yoghurt Cake Recipe / Jacqueline Alwill Cinnamon is such a beautiful warming flavour and it works wonderfully with the richness of yoghurt in this cake. Serve with a warming ginger honey tea for the ultimate nourishing cake and cuppa. Serves: 8

1 cup Greek yoghurt ¼ cup milk ⅔ cup extra-virgin olive oil ½ cup maple syrup, coconut sugar or honey 3 eggs

2 tbsp vanilla extract 2½ cups gluten-free self-raising flour Pinch salt 2 tsp ground cinnamon

Pre-heat the oven to 170°C and grease a 20–22cm–round spring-form cake tin with olive or coconut oil and lightly powder with gluten-free flour. Line the base with greaseproof paper. In a mixing bowl, whisk together Greek yoghurt, milk, extra-virgin olive oil, maple syrup, eggs and vanilla extract. Sift gluten-free flour, salt and cinnamon into the liquid ingredients and mix to combine. Pour into the cake tin and place in oven to bake for 45–55 mins or until skewer comes out clean when inserted into the middle of the cake. Cool in tin for 20 mins then transfer to a wire rack to cool completely.

Gluten-free Cinnamon Yoghurt Cake

Vegan Lemon Cheesecake Recipe / Adam Guthrie This lemon cake is full of nutritious ingredients that combine to make this deliciously fresh and tangy gluten-free dessert. Makes: 8 slices

Crust 1 cup Medjool dates, soaked in boiling water for 20 mins then drained 1½ cups mixed raw nuts ½ tsp sea salt 1 tbsp grated ginger root

Filling 3 cups raw cashews, soaked in boiling water for 20 mins then drained 2 sachets vegan setting agent ½ cup water 4 tbsp maple syrup Zest 4 lemons Juice 1 lemon ½ tsp turmeric powder

Prepare the crust: place the soaked, pitted and drained Medjool dates with the mixed nuts, salt and grated ginger in a food processor or highspeed blender and blend to a sticky paste. Line the base of a 15cm spring-form cake tin with baking paper and press the nut and date paste into the base evenly, then place it into the freezer for 30 mins. For the filling, place a small saucepan on to boil and add ½ cup of water and 2 sachets of vegan setting agent. Bring to the boil and whisk actively to create a jelly that will become the setting agent for the cashew cheesecake. Immediately after boiling, add the jelly to a blender with maple syrup, soaked cashews (without the soaking water), lemon zest, lemon juice and turmeric powder, then pulse until the mixture is silky smooth. Pour the cheesecake cream into the cake tin, over the date and nut base and smooth the top evenly. Place on a level surface in the fridge overnight or if you are in a hurry, for at least three hours in the freezer. Decorate the top of the cheesecake with mixed berries and lemon zest. Slice and serve. 56 | EatWell

Photography: Adam Guthrie, Jacqueline Alwill

Decoration 20 blueberries Zest 1 lemon

pc: @ERNESTTKW

RECIPES gluten-free cakes

Gluten-free Vanilla Coconut Sponge Cake Recipe / Jacqueline Alwill Up there with one of my all-time favourite gluten-free cakes is this Vanilla Coconut Sponge Cake. Beautiful served as is or with a dollop of coconut yoghurt. Serves: 8

Gluten-free Lemon Poppyseed Cake

Gluten-free Lemon Poppyseed Cake Recipe / Jacqueline Alwill Lemon poppyseed cake brings back a lot of wonderful memories of cake and coffees with my mum as a little girl, so it’s a treat to remake an old favourite with nourishing, gluten-free ingredients. This recipe is deliciously zesty and delightful served warm with good company. Serves: 8

½ cup extra-virgin olive oil ½ cup maple syrup 4 eggs ½ cup lemon juice 3 tbsp lemon zest 1 tsp baking powder

Pre-heat the oven to 170°C and grease a 20– 22cm–round spring-form cake tin with olive or coconut oil and lightly powder with gluten-free flour. Line the base with greaseproof paper. In a large mixing bowl, whisk the eggs with vanilla, maple and extra-virgin olive oil until creamy. Add arrowroot flour, baking powder, almond meal and desiccated coconut and mix. Pour into cake tin and place in middle oven to bake for 25–30 mins or until top springs back when gently touched. Cool in tin for 20 mins, then transfer to a wire rack to cool completely.

Pre-heat the oven to 170°C and grease a 20–22cm-round spring-form cake tin with olive or coconut oil and lightly powder with gluten-free flour. Line the base with greaseproof paper. In a large mixing bowl, combine extravirgin olive oil, maple syrup, eggs, lemon juice and zest and whisk until creamy. Add baking powder, bicarb, almond meal, glutenfree flour, milk and poppyseeds and mix until it forms a smooth batter. Pour into cake tin and place in oven to bake for 40 mins. Cool in tin for 20 mins. Transfer to a wire rack to cool completely. Slice and serve.

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Gluten-free Zucchini Chocolate Cake

Gluten-free Zucchini Chocolate Cake Recipe / Lisa Guy This delicious chocolate cake is super-moist and light, and the best thing is it’s good for you. This cake is a delicious way to get some extra vegetables into your family’s diet without them knowing it. The cake is packed with wholesome ingredients that provide plenty of dietary fibre, calcium, magnesium and zinc for digestive health, strong bones and good nervous system function. Serves: 8

1 cup grated zucchini 1 egg ½ cup coconut milk ⅓ cup smooth almond butter ⅓ cup raw honey or pure maple syrup 1 tsp apple-cider vinegar 1 cup gluten-free oat flour ⅓ cup cacao powder

½ tsp bicarb 1 cup almond meal ½ cup gluten-free flour 2 tbsp plant-based or dairy milk ½ cup poppyseeds

This recipe is deliciously zesty and delightful served warm with good company.

½ cup arrowroot flour 2 tsp baking powder (gluten-free) 1 cup almond meal 1 cup desiccated coconut

Gluten-free Vanilla Coconut Sponge Cake

1 tsp baking soda Good pinch sea salt Ganache ⅓ cup coconut cream (use the solid part of a tin of coconut cream) 200g good-quality dark chocolate Decorate with roughly chopped pistachios & rose petals

Pre-heat the oven to 180°C and grease and line a 20cm round cake tin with baking paper. Using a nut bag, muslin cloth or tea towel, squeeze out as much water as you can from the grated zucchini. In a large bowl, whisk the egg with coconut milk, almond butter, honey and apple-cider vinegar. In another bowl, combine oat flour, cacao powder, baking soda and sea salt. Pour wet ingredients into dry and gently combine. Stir through zucchini. Spoon the mixture into your cake tin. Bake for 28–30 mins until a skewer comes out cleanly from the centre. While cake is cooking, make the ganache. In a small saucepan heat the coconut cream and chocolate on low heat. Stir until melted and well combined. Set aside to cool for at least an hour. Using an electric hand beater blend ganache so it is smooth and silky. Allow cake to cool completely before topping it with ganache, pistachios and rose petals.

Photography: Jacqueline Alwill, Lisa Guy

4 eggs 1 tbsp vanilla extract ⅓ cup maple syrup ½ cup extra-virgin olive oil

om Raise your spirits.

Utilising the ancient restorative powers of raw cacao, cinnamon and ashwagandha, Organic Merchant’s Spirit Dust is a must have daily tonic, that can reduce the symptoms of stress and adrenal fatigue. Use in your morning smoothie, in baking or mixed with oat milk and honey to create a creamy hot chocolate.

100% ACO certiﬁed organic, gluten, dairy, sugar free and vegan friendly.

www.organicmerchant.com.au Sustainably produced and packaged.

RECIPES gluten-free cakes

Gluten-free Pear & Banana Cake

Fruit Tea Cake

Recipe / Lisa Guy This super-delicious moist, gluten-free cake is packed full of dietary fibre to support digestive and cardiovascular health. It will also give you a good dose of tryptophan, which is an amino acid needed to produce serotonin — your ‘feel good’ neurotransmitter — and B vitamins for promoting healthy nervous system function. Serves: 6

Recipe / Danielle Minnebo I’m a big fan of fruit cake and make this at home often. Don’t be put off by the small amount of sweetener added to this recipe. The dried fruit adds so much sweetness you really don’t need any extra added sugar. Makes: 10 slices

¼ cup chia seeds 1 medium ripe pear, diced (around 1 cup) Topping ½ medium pear, sliced, skin on Handful roughly chopped walnuts

Pre-heat the oven to 160°C and grease and line a round cake tin with baking paper. Combine bananas, eggs, honey, coconut oil, vanilla, baking soda and lemon juice in your food processor. Add the almond meal and chia seeds and mix well. Gently fold through pear dices with a spoon. Pour batter into the tin, decorate with half a pear cut into slices and chopped walnuts, and bake for 60-70 mins until a skewer comes out cleanly from the centre. Remove cake from the oven and allow it to cool before removing it from the tin. Leftovers keep well in the fridge.

Gluten-free Pear & Banana Cake

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Gluten-free Zucchini Oat Cakes

Gluten-free Oat Cakes Recipe / Lisa Guy Oats contain beta-glucan, a type of fibre beneficial for lowering cholesterol and protecting against heart disease. Oats are also important for good bowel health. Blueberries are a rich source of protective anthocyanins and vitamin C and are powerful antioxidants that help neutralise free radicals in the body and reduce the risk of premature ageing and chronic disease. Makes: 7

1 cup gluten-free oat flour ¼ cup gluten-free rolled oats ½ cup almond flour 3 tbsp coconut sugar ½ tsp baking soda ¼ tsp sea salt 1 egg 3 tbsp coconut oil, melted 2 tbsp milk of choice

¼ cup vanilla yoghurt 1 tbsp sesame or hemp seeds Chia Jam 1 cup frozen blueberries 2 heaped tbsp chia seeds 1 tbsp coconut sugar 2 tbsp water

Pre-heat the oven to 200°C and line a baking tray with baking paper. In a medium bowl, combine oat flour, rolled oats, almond flour, coconut sugar, baking soda and sea salt. In another bowl, whisk together an egg, coconut oil, milk and yoghurt. Pour wet ingredients into dry and gently combine. Place spoonfuls of mixture onto the tray. Sprinkle with sesame seeds. Place in the oven for 12 mins until golden brown. While your cakes are baking, make the chia jam: purée defrosted blueberries with 2 tbsp water then transfer to a small saucepan over medium heat and add in the chia seeds. Stir until a thick jam consistency. Transfer jam to a jar and allow to cool. Leftover jam stores well in the fridge for a week. Serve oat cakes warm with chia jam. They are also delicious served with some whipped cream, coconut cream or yoghurt.

100g brown-rice flour 75g buckwheat flour 50g potato flour 1 tsp ground cinnamon 1 tsp baking powder 3 eggs 2 tbsp raw honey ½ cup olive oil

Add the tea bags to the boiling-hot water and allow to steep for 30 mins. Add the raisins, sultanas and dates to a bowl and pour over the strong tea. Set aside for 2 hours or overnight if possible. Pre-heat oven to 180°C. Grease and line a brownie tray with baking paper. Add the dry ingredients to a large bowl and mix together well. To another bowl, add all of the wet ingredients and beat together until combined. Pour the wet ingredients in with the dry ingredients as well as all of the dried-fruit mixture (including the tea) and citrus peel. Gently mix until just combined, pour into the brownie tin and bake in the oven for 1 hour. Check after 1 hour and bake for a further 10 mins if still soft in the centre. You may need to cover the top of the cake with aluminium foil to stop the top of the cake from burning.

Fruit Tea Cake

Photography: Lisa Guy, Danielle Minnebo

3 medium ripe bananas 3 eggs 2 tbsp raw honey ¼ cup cold-pressed coconut oil 1 tsp vanilla bean paste ½ tsp baking soda 1 tbsp lemon juice 2 cups almond meal

1 cup boiling-hot water 2 English Breakfast tea bags 225g raisins 75g citrus peel 275g sultanas 125g Medjool dates, pitted 140g blanched almond meal

OUR SNACKS INCLUDE GLUTEN FREE, ALL NATURAL & VEGAN VARIETIES

Find us in the health food aisle at leading supermarkets or visit kezs.com.au

RECIPES gluten-free cakes

Lemon Yoghurt Cake Recipe / Danielle Minnebo It may seem unusual to boil a whole lemon and then use it in a cake. Boiling the lemon removes the bitter flavour from the rind and a whole lemon in the cake adds beautiful flavour and moisture. Makes: 10 slices

1 lemon 3 eggs 1 cup plain Greek yoghurt ¼ cup olive oil 150g coconut palm sugar 225g blanched almond meal 100g buckwheat flour 75g brown-rice flour 50g potato flour

Mini Chocolate Cakes

1 tsp baking powder Lemon Syrup Juice 1 lemon ½ cup coconut palm sugar ¾ cup water Decorate Candied lemon slices (optional)

Add the lemon to a saucepan and cover with water. Bring to the boil and simmer over a low heat for 40 mins. Drain the water and allow the lemon to cool. Pre-heat the oven to 180°C. Grease and line a round cake tin with baking paper. Cut the cooked lemon in half and remove the pits. Add this to a food processor along with the eggs, Greek yoghurt and olive oil. Process into a thick paste, making sure it’s nice and smooth. Add the dry ingredients to a bowl and mix together. Add the lemon mixture to the dry ingredients and mix until combined. Pour into the cake tin and bake for 50 mins until golden brown and set. While the cake is baking, make the lemon syrup. Add the lemon juice, coconut palm sugar and water to a saucepan and bring to the boil. Allow to simmer for 10 mins until thick and syrupy. Remove the cake from the oven, use a skewer to poke holes in the cake and then drizzle the lemon syrup all over the top of the cake. Allow to cool in the tin before serving, which allows the syrup to be absorbed by the cake.

Mini Chocolate Cakes Recipe / Danielle Minnebo These mini cakes use rapadura sugar as a sweetener. Rapadura sugar is evaporated cane juice before it is processed and bleached to become white table sugar. It is an unrefined sweetener and adds a beautiful caramel flavour to these cakes. Makes: 12

100g blanched almond meal 50g tapioca flour 125g rapadura sugar 40g coconut flour 35g cacao powder

Lemon Yoghurt Cake

1 tsp baking powder 2 eggs, beaten 100mL olive oil 150mL almond milk Fresh strawberries, to serve

Rapadura sugar is evaporated cane juice before it is processed and bleached to become white table sugar. It is an unreﬁned sweetener and adds a beautiful caramel ﬂavour to these cakes.

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Photography: Danielle Minnebo

Preheat oven to 180°C. Line a muffin tray with muffin cases and set aside. Add all of the dry ingredients to a bowl and mix together. Add the beaten eggs, olive oil and almond milk and mix until combined. Divide the batter between each muffin case and bake in the oven for 25 mins. Allow to cool and serve with fresh strawberries.

Australia Infused

Simply good tea

IN CONVERSATION WITH … matt wilkinson

In conversation with …

Matt Wilkinson

Matt, tell us about your journey into the food world. Where did it begin and how? It’s a funny story really as I hated cooking to begin with. My parents split when I was little and my father moved above a pub where I started working from a young age. When I left school, I wanted to run a pub but at the age of 16 I couldn’t drink, let alone manage 64 | EatWell

a pub, so I did a hospitality management course. Part of the course was spending one day in the kitchen, which I hated, but my tutor John Stevenson (a former chef) saw something in me and arranged for me to go to work at a boutique hotel on the outskirts of London where his son was the sous chef. It was a two-week placement during which I was supposed to do one week front of house and one week in the kitchen. The crafty old bugger organised two weeks in the kitchen, and after day one I was hooked. The next morning after my first night’s service, I got called into the office with the head chef and general manager of the hotel. Now no good had ever come of me being called into an office before, so it was to my great surprise that they sat me down and offered me a job. I started one month later and have never looked back. You recently took on the role of culinary consultant at Mornington Peninsula’s Montalto Estate. What is it like creating food from the famous estate gardens and do you have a favourite dish? Yes, I am now officially staying on as the self-titled Culinary Captain. The main reason

for me staying is the garden and estate — looking around to see what is available locally and then putting that on the menu is how I cook. It’s a flavour thing; take for example a dish that will be on until the end of summer: fire-roasted zucchini, ajo blanco, dukkha. Such a simple dish but with the zucchinis coming straight from the ground and within minutes being in the kitchen, it turns into a flavour bomb. Tell us about your relationship with sustainable eating? My love of sustainable eating starts with good produce grown with thought and care for the environment. Creating a harmonious environment, not just in nature but in your life too, brings balance and creativeness. Add a little fun to it all and that’s the recipe for a great life. Food and the joys food and drink bring is what I focus my life around. Is there a particular style of food or eating you enjoy bringing to Australia? I have now lived longer in Australia than I did in England, but my upbringing and connection to British nature is still raw

Photography: Annika Kafcaloudis

or a man who hails from South Yorkshire, England, chef Matt Wilkinson has an unparalleled love for Australia. Then again, you could drop this green-thumbed chef into any corner of the world and he would, no doubt, create dishes that sing of their surrounding land. The Pope Joan founder and creative director of Four Pillars Gin now boasts another role, that of the self-titled Culinary Captain at the Mornington Peninsula’s Montalto. Working amid the estate’s lush three-acre kitchen garden, Wilkinson may well have found his home away from home. Here, EatWell talks to the chef about his accidental journey into the food world, the power of growing and the joy in sharing a meal with loved ones.

within me and is the reason why I love nature and the countryside so much. My cooking has nods to the UK: a love of seafood, root vegetables, brambling and offal. These indicate that my heritage still plays a role in what I love to cook and eat.

experience special. My favourite meal will always be my nan’s Sunday roast as a young one, when we all came together as a family. Now it’s sharing meal time with my own family, especially a fried English breakfast, which makes it the perfect day.

What is your perfect dining experience? The people you share it with. Food is just a tool to bring happiness and communication to the table; it’s who you share that love and laughter with that makes the dining

What is something that has inspired you lately? Julie Bennett, the gardener at Montalto, is such an inspiring human; her hard work, natural care for her environment and sharing

of knowledge are phenomenal. I love learning and watching how she goes about her day, like a little flower pot of sunshine. Are there any food trends you’re bringing to your cooking? I’m not really a trends kind of guy; cooking over fire is hot right now (literally), but I’ve always loved cooking over coals. What are you enjoying eating at the moment? The beans have just started and corn; the two for me aren’t just a marriage in the garden, but on the plate too. Freshly picked corn with its slightly liquorice sweet tones is such a joy, as are beans simply boiled and dressed with feta, the oil from the feta jar, lemon juice and a few soft herbs like parsley, mint and tarragon. How do you think our food choices impact society more broadly? We have completely lost connection to our food sources. I don’t want to talk doomsday, but I think we are too far gone. Hopefully the challenges of 2020 bring back some form of connection to the land and what and why we eat, and the impact that has on the world. Do you think food can play a role in shaping a better future for the world? Most definitely; all agriculture does. We all have a part to play in that through the choices we make about what we consume or wear. EatWell | 65

RECIPES MADE WITH ceres organics products

Banoffee Peanut Butter Banana Pancakes

Ceres Organics Banoﬀee Peanut Butter Banana Pancakes Recipe / Ceres Organics Makes: 12

Ceres Organics’ new indulgent products are sure to be crowd pleasers. Whether you’re addicted to all things nut butter and crave indulgent salted caramel or banoﬀee peanut butters or would prefer light crispy coconut rolls in original or espresso ﬂavours, we know they’ll all be a hit and you’ll be coming back for more. For more information visit ceresorganics.com.au

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1 tbsp Ceres Organic Ground Linseeds 3 tbsp water 1¼ cups Ceres Organic Spelt Flour 1 tbsp baking powder ¾ cup oat milk ¼ cup Ceres Organic Banoffee Peanut Butter 1 medium banana, mashed 1–2 tbsp Ceres Organic Maple Syrup, according to taste

1 tbsp Ceres Organic AppleCider Vinegar 1 tsp vanilla extract Organic Ceres Coconut Oil, for cooking

Combine the ground linseeds and water in a small bowl. Set aside while preparing the other ingredients. Sift the spelt flour and baking powder into a large bowl. In another bowl, whisk together the linseed mix, oat milk, peanut butter, banana, apple-cider vinegar and vanilla extract. Pour into the dry ingredients and mix to combine. Heat a flat pan over medium low heat and add a little coconut oil.

When hot, add about ¼ cup of the batter into the pan for each pancake. When bubbles start to form on the surface, turn gently and cook the other side. Remove from the pan and keep warm. Repeat with remaining batter. Serve layered with your choice of sliced bananas, berries, maple syrup, extra peanut butter and coconut yoghurt.

To serve Sliced bananas, berries, maple syrup, extra peanut butter or coconut yoghurt

Cacao Quinoa Mousse

Cacao Quinoa Mousse Recipe / Ceres Organics Serves: 4

½ cup Ceres White Organic Quinoa 1 tin Ceres Organic Coconut Cream 4 Ceres Organic RAW Pitted Dates, soaked in hot water for 15 mins ½ cup Ceres Organic RAW Cacao Powder

4 tbsp Ceres Organic Maple Syrup ½ tsp Ceres Organic Vanilla Extract 1 box Ceres Organic Coconut Wafer Rolls (original or espresso) Coconut yoghurt, to top Pinch sea salt

Cook the quinoa according to packet instructions. Set aside to cool in the fridge for 20 mins. Add all remaining ingredients to a high-speed blender with the quinoa. Process to a smooth and creamy consistency (add a little water if too thick). Pour mixture into 4 ramekins and then place in the fridge overnight to set. Serve with coconut yoghurt and coconut rolls.

Salted Caramel Peanut Butter Swirl Brownies Recipe / Ceres Organics Makes: 16 pieces

1 tbsp Ceres Organic Ground Linseeds 3 tbsp water 1 cup Ceres Organic Spelt Flour 3 tbsp Ceres Organic Cacao Powder ½ cup Ceres Organic Coconut Sugar

1½ tsp baking powder ¾ cup oat milk ¼ cup Ceres Organic Coconut Oil, melted 65g dark chocolate, melted 1 tsp vanilla extract ½ cup Ceres Organic Salted Caramel Peanut Butter

Pre-heat oven to 180°C and line a 20cm square baking tin with baking paper. Combine the ground linseeds and water in a small bowl. Set aside while preparing the other ingredients. Place the spelt flour, cacao powder, coconut sugar and baking powder into a large bowl. In another bowl combine the linseed mix, oat milk, melted coconut oil, melted chocolate and vanilla extract. Pour into the dry ingredients and mix to combine. Pour mixture into the prepared tin. Dollop peanut butter over the top of the mixture and swirl with a knife or toothpick. Bake in the preheated oven for 18-20 mins or until a skewer inserted into the centre of the brownie comes out just clean. Cool on a cooling rack before cutting into squares. Store in an airtight container.

Salted Caramel Peanut Butter Swirl Brownies

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RECIPES MADE WITH grand italian gnocchi products

Potato Gnocchi with Turkey Meatballs

Grand Italian Gnocchi Potato Gnocchi with Turkey Meatballs Recipe / Grand Italian Serves: 4

Suitable for vegetarians!

At Grand d Italian we are proud p and passionate about authenticity and tradition and have been making pasta for Australians for more than 30 years. Grand Italian’s delicious range of gnocchi is carefully crafted by following the most traditional recipes for a gnocchi that is just like home-made. For more information visit granditalian.com.au

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Meatballs 500g turkey mince 1 onion, finely chopped ½ cup panko breadcrumbs 2 large cloves garlic, crushed 2 tsp dried oregano Salt & pepper, to taste 1 egg ¼ cup light olive oil

1 × 400g jar passata ¼ cup tomato paste 2 tsp dried oregano 1½ tsp smoked paprika 1 cup chicken stock 1 tsp brown sugar Salt & freshly ground black pepper, to taste

Sauce 1 onion, finely chopped 3 garlic cloves, finely chopped

1 × 500g packet Grand Italian Potato Gnocchi Shredded Parmesan, for serving Chopped basil & parsley, for serving

In a bowl, combine turkey, onion, crumbs, garlic, oregano, seasonings and egg. Mix well then roll tbsp of the mixture to make approx. 32 walnut-sized meatballs. Heat half the oil in a large non-stick frying pan over a medium heat and fry the meatballs for 5–6 mins or until browned. Remove from the pan and keep warm. Add the remaining oil to the pan and sauté the onion and garlic for 3–4 mins or until well softened. Add the passata, tomato paste, oregano, paprika and stock.

Simmer gently, covered for 3 mins. Return the meatballs gently to the sauce, reduce the heat and simmer, covered for 15–20 mins. Season to taste. Meanwhile, boil the gnocchi as per the pack directions then drain well. Divide the gnocchi between serving bowls and top with the turkey meatballs and sauce. Garnish with the chopped herbs and scatter over the Parmesan. Serve immediately. Note: If you prefer, the gnocchi can be tossed through the sauce prior to serving.

Chicken & Ratatouille Gnocchi Bake

Chicken & Ratatouille Gnocchi Bake Recipe / Grand Italian Serves: 4–6

¼ cup light olive oil 500g chicken thighs, cut into 2cm pieces 300g eggplant, chopped into 2cm chunks 300g zucchini, cut into 1cm thick slices 1 red capsicum, cut into 2cm pieces 1 large onion, finely chopped 1 tbsp minced garlic 2 × 400g tin cherry tomatoes 2 tsp dried oregano

¼ cup chopped fresh basil 1–2 tsp brown sugar 2 chicken stock cubes, crumbled Salt & pepper, to taste 1 × 500g packet Grand Italian Pumpkin Gnocchi 210g tub fresh bocconcini, drained & cut into 1cm slices ½ cup shredded Parmesan Basil leaves, plus extra for garnish

Pre-heat oven to 200°C. Heat 1 tbsp of oil in a large frying pan and brown chicken for 6–8 mins. Transfer to a 3L rectangular baking dish. Heat another tbsp of olive oil over medium heat. Add the eggplant, zucchini and capsicum and cook for 5 mins or until lightly browned and just soft, then add to the baking dish pan. Heat the remaining oil and sauté onion and garlic for 3–5 mins, then add tomatoes, herbs, sugar, stock

cubes and seasonings and simmer for 3 mins. Stir through the basil. Meanwhile, boil the gnocchi as per the pack directions then drain well. Toss the gnocchi through the chicken and vegetables with the tomato sauce. Arrange the sliced bocconcini over the top then scatter over the Parmesan. Cover and bake for 20 mins, remove the foil and cook another 15 mins until golden and cooked through. Garnish with basil and serve immediately.

Potato Gnocchi with Creamy Kale & Prosciutto Recipe / Grand Italian Serves: 4

100g prosciutto 1 tbsp light olive oil 1 small red onion, finely chopped 125g Tuscan kale, trim the ends then slice diagonally into 4cm strips 1 cup cream ½ cup chicken stock

½ cup shredded Parmesan ⅓ cup pesto 1 tsp cornflour, blended with a little water Salt & freshly ground black pepper, to taste 1 × 500g packet Grand Italian Potato Gnocchi Toasted pine nuts, for serving

Place the prosciutto onto a lined oven tray in a single layer and bake at 200°C for 10 mins or until crisp. Allow to cool. Heat the oil in a large frying pan over a medium heat and sauté the onion for 3–4 mins until softened, add the kale and cook a further 2 mins. Stir in the cream, stock, cheese, pesto and cornflour. Simmer for 3–5 mins until slightly thickened, season to taste. Meanwhile, boil the gnocchi as per the pack directions then drain well. Divide the gnocchi between serving plates then spoon over the sauce, top with crisp prosciutto and a scatter of pine nuts. Serve immediately.

Potato Gnocchi with Creamy Kale & Prosciutto

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RECIPES cooking with cashews

Cashews, Tofu, Broccoli in a Sweet Soy Glaze

Cooking with cashews Cashews are packed with protein and also provide some healthy monounsaturated fats. While softer than other nuts, they still add some crunch and texture to dishes while also imparting a subtle flavour that works with either savoury or sweet. You will go nuts for these cashew-rich recipes including: cashews, tofu and broccoli in a sweet soy glaze; vegan pizza with cashew cream cheese; flourless orange and passionfruit cakes with cashew frosting; green tomato salad with roast eggplant dressing and toasted cashews; cashew, chicken and broccolini stir-fry; cashew and parmesan crumbed chicken; cauliflower cashew curry; or stir-fry cashew beef. Cashews, Tofu, Broccoli in a Sweet Soy Glaze

Vegan Pizza with Cashew Cream Cheese

Recipe / Adam Guthrie Cashews are an awesome and nutritious ingredient to add to any stir-fry. In this recipe, we have combined cashews with tofu and broccoli and added a delicious sweet-savoury sauce. Serves: 4

Recipe / Adam Guthrie Cashews are a fantastic ingredient that is highly versatile. In this recipe, we show you how to use cashews to make a super-healthy vegan-friendly pizza. Serves: 4

1 brown onion, sliced 1 cup raw cashews 1 head broccoli, broken into florets 500g tofu, cut into 2cm × 2cm cubes 1 cup baby spinach leaves Salt & pepper, to taste 2 cups cooked basmati brown rice, to serve

To make the glaze, mix all ingredients in a bowl ready to add to the stir-fry. Heat a wok on a medium-high heat. Add the sliced onion and stir-fry for 2 mins until the onion is translucent. Add cashews, broccoli florets and tofu cubes and continue to stir-fry. Once the cashews have browned a little and the broccoli has cooked through, add the sauce ingredients and continue to stir-fry for 2–3 mins until the sauce has thickened. Add the spinach leaves, allow them to wilt with the heat and then serve. Season to taste. Serve with cooked brown rice. 70 | EatWell

Pizza Sauce 6 tomatoes, cut into large pieces 1 clove garlic, peeled ½ onion, chopped 2 tsp mixed dried Italian herbs 1 tbsp vegan stock powder ½ cup water Preheat the oven to 200°C. To make the cashew sour cream, place all ingredients into a high-powered blender and blend to a smooth cream (add more water if necessary — it needs to be the same consistency as sour cream). To make the pizza sauce, place tomatoes, garlic, onion, dried Italian herbs, water and stock powder into a blender and blend to a smooth tomato sauce. Pour the mixture into a frying pan, bring to the boil and reduce to

Salt & pepper, to taste Base & Toppings 4 wholemeal Lebanese bread wraps 8 cups baby spinach leaves 8 mushrooms, sliced 1 red capsicum, sliced into rounds 24 cherry tomatoes, cut in half ½ red onion, sliced into rings 12 tbsp cashew sour cream (recipe below) 1 bunch basil, leaves picked

a thick sauce. Season with salt and pepper and set aside. To assemble the pizza, spread the base of each Lebanese wrap with some of the pizza sauce. Top with baby spinach leaves, slices of mushroom, capsicum, tomato and red onion. Spoon over some cashew cream and place in the oven for 15–20 mins or until the base of the Lebanese bread is crisp. Remove when the base is crispy and serve topped with fresh basil leaves.

Photography: Adam Guthrie

Glaze 2 tbsp finely grated ginger 2 tbsp minced garlic 2 tbsp soy sauce 2 tbsp rice-wine vinegar 5 tbsp coconut sugar or maple syrup 2 cups liquid vegetable stock 2 tbsp cornflour ¼ tsp sesame oil (optional)

Cashew Cream Cheese 1 cup raw cashews ¾ cup water 6 tbsp fresh lemon juice ¼ tsp salt

Cashews are a fantastic ingredient that is highly versatile.

Vegan Pizza with Cashew Cream Cheese

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RECIPES cooking with cashews

Mango, Lime & Coconut Vegan Cheesecake Recipe / Lisa Guy This delicious vegan cheesecake made with mango and lime provides a good dose of vitamin C, which is needed for collagen production to promote glowing youthful-looking skin. Makes: 1 cake

Crust 10 Medjool dates ½ cup desiccated coconut ¼ cup coconut oil, melted 1½ cup mixed nuts (almonds, hazelnuts, brazil nuts, pecans) Filling 450g mango flesh (fresh or frozen) 1 × 400mL tin coconut cream 2 cups raw cashew nuts — soak cashews overnight in cold water or hot water for 2–3 hours, then drain well Juice 2 limes

Berry, Pepita & Walnut Fruit Salad with Sweet Cashew Cream

Berry, Pepita & Walnut Fruit Salad with Sweet Cashew Cream Recipe / Adam Guthrie When transitioning our food choices to healthier versions, often some of our favourite foods are avoided. With this sweet and smooth easy-to-prepare cashew cream, you can enjoy good health and a little bit of indulgence. Makes: 2

Fruit Salad ½ cup fresh blueberries 6 strawberries 8 fresh raspberries 1 golden kiwi fruit, skin removed, sliced

Decoration Mango slices, coconut flakes, passionfruit, lime zest

To make the crust, place dates, coconut, coconut oil and nuts in food processor and blitz until a fine crumbly mixture that sticks together. Press mixture into the base of a cake tin lined with baking paper. Put in the freezer for 40 mins. Place all filling ingredients into a food processor and blend until well combined and a creamy consistency. Pour mixture over the base and put it back in the freezer for 2 hours, until set. Place water in small saucepan and sprinkle with agar agar and let sit for 3 mins. Bring to boil and take off the heat. Allow it to cool for 5 mins. Whisk through mango purée and lime juice. Pour mixture over cheesecake. Make sure it’s evenly covered and put it back in the freezer for 30 mins to set. Transfer cheesecake to the fridge for a couple of hours before serving so it softens up. Top with sliced mango pieces, flaked coconut, passionfruit and lime zest. Tip: You can substitute agar with gelatine powder in equal amounts. One teaspoon of gelatine or agar agar will set one cup of liquid.

½ cup pawpaw, cut into bite-sized pieces 1 cup watermelon, cut into bite-size pieces 2 sprigs fresh mint leaves, stalks removed To Serve 6 tbsp sweet cashew cream (see recipe above) 4 tbsp pumpkin seeds 4 tbsp walnuts A few sprigs purple mizuna leaves

To make the sweet cashew cream, place the soaked cashews (without the soaking water) and maple syrup into a high-speed blender and blend to a thick smooth cream. Place in an airtight container in the freezer for 30 mins prior to serving to thicken. Place all the fruit salad ingredients decoratively in each bowl and add 3–4 spoonfuls of thickened cashew cream to the fruit salad. Add the mizuna leaves delicately to the top of the salad, then sprinkle with pepitas and walnut pieces. 72 | EatWell

Topping ¼ cup cold water 1½ tsp agar agar ¾ cup mango purée (around 1½ cups diced mango pieces) Juice ½ lime

Photography: Adam Guthrie, Lisa Guy

Sweet Cashew Cream 1 cup raw cashews, pre-soaked in boiling water 1 cup water 3 tbsp maple syrup

2 tbsp coconut oil, melted 3 tbsp maple syrup or coconut nectar 1 tsp vanilla bean paste or extract

Mango, Lime & Coconut Vegan Cheesecake

ALSO AVAILABLE IN SALTED CARAMEL

Unlike anything you’ve tasted before, these unique blends are dessert in a jar. Whether it’s breakfast or dessert your tastebuds will love you for it!

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ceresorganics.com.au

RECIPES cooking with cashews Flourless Orange & Passionfruit Cakes with Cashew Frosting

Green Tomato Salad with Roast Eggplant Dressing & Toasted Cashews Recipe / Lisa Guy Eggplants are an excellent source of antioxidants called anthocyanins. These potent antioxidants, found in their purple skin, help reduce inflammation and protect against damaging free radicals. Serves: 2–4

Recipe / Lisa Guy These decadent gluten-free orange cakes made with almond meal contain plenty of healthy fats, protein, fibre, magnesium and vitamin E. Makes: 6 cakes

Cake 2 large oranges, ends sliced off 6 eggs, yolks & whites separated ½ cup coconut sugar 1 tsp baking powder 1 tsp vanilla bean paste or pure extract 2⅔ cups almond flour 2 tbsp coconut flour Passionfruit Jelly 3 tsp water

¼ tsp agar agar 4 passionfruit Cashew Frosting 1½ cups raw cashews ½ cup full-fat coconut cream 3 tbsp raw honey or maple syrup ½ cup coconut oil, melted ¼ tsp lemon zest 2 tbsp lemon juice 1 tsp vanilla bean paste or pure extract

Cover oranges completely in water in a large pot. Bring to the boil and cook for 1 hour. Take the oranges out and allow them to cool. Preheat the oven to 160°C and line a square cake tin 20cm × 20cm with baking paper. Cut up oranges into pieces and place in the food processor. Blend until a smooth consistency. With a hand beater, mix egg whites and coconut sugar on high for 2 mins until light and fluffy. Stir through egg yolks and orange mixture. Add baking powder and vanilla bean paste. Stir through almond and coconut flour. Pour into the cake tin and bake for 1 hour, until a skewer comes out cleanly from the centre. If cake starts to brown too much, cover it with foil. In a small bowl, add 3 tsp of water and sprinkle agar agar over the top. Let it sit for 3 mins then put in the microwave for 10 secs. Stir through passionfruit pulp and place in the fridge until it’s ready to use. Let cake cool completely before removing it from the tin. Using a 5cm round pastry cutter, cut discs from the cake. To make the cashew frosting, soak cashews overnight in cold water or for 3 hours in hot water. Drain well and add to food processor. Add all frosting ingredients and blend until well combined, really creamy and silky smooth. Put frosting in a medium bowl and put in the freezer for 40 mins. Take it out and blend using a hand blender, then put back in the freezer for another 40 mins. Repeat blending and then frosting is ready to use. This frosting will soften out of the fridge so best to keep frosted cakes in the fridge until ready to serve them. Using a piping bag, pipe cashew frosting on all of the cake rounds then place a cake top on each cake. Top with a good spoonful of passionfruit. 74 | EatWell

⅓ cup cashew nuts

2 tbsp pumpkin seeds 2 tbsp sunflower seeds ¼ tsp chilli flakes Pinch sea salt & pepper 3 big handfuls of mixed green leaves (rocket, chicory, endives, baby spinach, kale) 1 cup mixed cherry tomatoes, halved Small handful mint & coriander, roughly chopped 60g feta, crumbled

Preheat the oven to 220°C and line a baking tray with baking paper. Rinse and halve the eggplants and place on the baking tray with cloves of garlic (leave the peel on). Drizzle with olive oil and season with sea salt. Bake for 45 mins until soft and browned. While the eggplant is cooking, place cashew nuts, pumpkin seeds and sunflower seeds in food processor and blitz a couple of times to break them into smaller pieces. Heat some olive oil in a small frying pan over medium heat. Add nuts and seed mix and chilli flakes and toss gently until they are toasted. Season with salt and pepper. Set aside to cool. Once the eggplant has cooked, set aside to cool then scoop out the flesh. Place the flesh, lemon juice, Greek yoghurt, tahini, cumin and olive oil in food processor. Squeeze the garlic out of their skins and add then blend until well combined. Arrange green leaves in a salad bowl with tomatoes, mint and coriander and then spoon eggplant dressing on top. Top with crumbled feta, toasted nuts and seeds and some more fresh herbs for serving.

Green Tomato Salad with Roast Eggplant Dressing & Toasted Cashews

Photography: Lisa Guy

Flourless Orange & Passionfruit Cakes with Cashew Frosting

Dressing 2 eggplants Drizzle olive oil Sea salt, to season 2 tbsp lemon juice 2 heap tbsp organic Greek yoghurt 1 tbsp tahini ½ tsp ground cumin 40mL olive oil 3 cloves garlic, unpeeled

Y L S U O I C I L DE

N A G E V

TASTES LIKE FISH SAU CE

TASTES LIKE BUTTER

Our Fysh Sauce, Coconut Ghee and Coconut Milk Powder are delicious and nutritious vegan alternatives. Use in place of fish sauce, butter and milk in your cooking, baking and dessert making.

NIULIFE.COM.AU

TASTES RICH & CREA MY

RECIPES cooking with cashews

Cashew & Parmesan Crumbed Chicken Recipe / Raquel Neoﬁt As the crumbs bake on top of the chicken they become beautifully golden and crisp. It’s a great recipe to throw over the top of spaghetti too! Serves: 2–3

¼ cup cashews, chopped ¼ cup grated parmesan ½ cup breadcrumbs

⅓ cup chopped parsley 2 tbsp olive oil 8 chicken tenders

Preheat oven to 180°C. Combine cashews, parmesan, breadcrumbs, parsley and olive oil in a bowl. Place chicken in an oven-safe dish, sprinkle over the crumb mixture and bake for 30 mins or until the crumb is golden and crisp. Tip: Par-boil some potatoes and place them in a layer under the chicken.

Cashew, Chicken & Broccolini Stir-fry

Cashew, Chicken & Broccolini Stir-Fry Recipe / Raquel Neoﬁt This super-fast stir-fry has become a favourite in our house. The chicken goes dark and sticky and the cashews add a great crunch. Serves: 4

3 chicken thighs, sliced into strips 2 tbsp avocado oil 1 bunch broccolini, ends removed 2 handfuls cashews Extra cashews, to garnish Spring onions, to garnish Handful coriander, to garnish

Combine ginger, garlic, lemongrass, sesame oil, tamari, sweet chilli sauce and chicken stock in a bowl and add chicken. Heat a wok over high heat and add oil. Add broccolini, stir-fry for 1 min, remove and set aside. Reheat wok, add oil and chicken pieces, reserve marinade. Stir-fry chicken until it starts to colour, add cashews, excess marinade and stir-fry until chicken is cooked through. Spoon over any excess marinade from the wok and serve with rice, cashews, spring onion and fresh coriander. Tip: You can cook this stir-fry in one go, but I love how the marinated chicken goes dark and a little crisp in places when you cook it this way.

Cashew & Parmesan Crumbed Chicken

76 | EatWell

Photography: Raquel Neofit

1 tsp minced ginger 1 tbsp minced garlic 1 tsp minced lemongrass 1 tsp sesame oil 3 tbsp tamari 3 tbsp sweet chilli sauce ½ cup chicken stock

The easy way to healthy. Perfect drizzled over a finished dish Plant based Omega 3&6 Lighter taste

@HempFoodsAustralia www.hempfoods.com.au

RECIPES cooking with cashews

Lamb Cutlets with Cashew Pesto

Cauliﬂower Cashew Curry Recipe / Georgia Harding This is a really tasty vegetarian curry that suits as a stand-alone meal with rice or quinoa. Alternatively, serve as a side to another curry dish or as part of a Thali plate. Serves: 4

150g raw cashews 5 cloves garlic, peeled 5cm fresh ginger, peeled & chopped 1 chilli (optional) 2 tsp ground coriander 2 tsp ground cumin 1 tsp garam masala Sea salt & black pepper, to taste 2 onions, finely chopped

4 tbsp olive oil 1 tbsp tomato paste 1 head cauliflower, broken into small florets 1 × 400mL tin coconut milk 1 cup frozen peas 1 bunch coriander, leaves finely diced, to serve 1 lime, to serve Cooked rice or quinoa, to serve

Heat a lidded pan over a low heat. Start with toasting the cashew nuts, watching carefully that they don’t burn. Set aside once golden brown. Make a paste with garlic, ginger, spices and sea salt by processing in a food processor or with a mortar and pestle. Cook onion in the olive oil until soft. Add the garlic/ginger/spice paste and sauté for a few mins until aromatic. Add the tomato paste, cauliflower and coconut milk and simmer with a lid on for 10–15 mins until the cauliflower has softened to your liking. Add in the peas, cook for 2 mins. Mix in the toasted cashews, lime juice and coriander. Serve with rice or quinoa.

Cauliflower Cashew Curry

Lamb Cutlets with Cashew Pesto Recipe / Raquel Neoﬁt You can add parmesan for creaminess if you’d like but I love this pesto super simple. Serves: 2–3

Cashew Pesto Handful cashews 1 bunch basil, leaves torn 2 tbsp olive oil Salt & pepper, to taste

Heat a frying pan or grill pan over high heat. Season the cutlets with olive oil, salt and pepper. Cook cutlets a couple of mins. Remove from pan and allow to rest. Meanwhile, blitz the cashews in a small food processor, remove and set aside. Add the basil leaves and blitz for a few seconds until just chopped. Add 2 tbsp olive oil, salt, pepper and chopped cashews and blitz again. Add more olive oil if it’s too dry. Serve the cutlets and pesto with your favourite salad. Tip: You can use coriander or parsley in this recipe too.

78 | EatWell

Photography: Raquel Neofit, Georgia Harding

6 lamb cutlets Olive oil Salt & pepper

Stir-fry Cashew Beef

This recipe uses cashews to make a creamy mayonnaise, keeping the salad vegan and suitable for anyone to enjoy. Vegan Potato Salad Recipe / Georgia Harding The classic potato salad is a must-have at any summer gathering. This recipe uses cashews to make a creamy mayonnaise, keeping the salad vegan and suitable for anyone to enjoy. Serves: 4

1kg potatoes (preferably a firm-flesh spud such as Dutch Cream), peeled & diced 250g cashews Juice & zest 1 lemon 80mL water

4 ice cubes Sea salt, to taste 80mL macadamia oil 4 spring onions, sliced thinly ½ bunch parsley, chopped 2 tbsp capers

Place potatoes into a large pot and boil until they are just cooked. Toast the cashew nuts and pop into the freezer until completely cold. Add cashews to a high-speed blender with the lemon juice and zest, water, ice and salt. Purée, scraping the sides of the bowl. Add the oil and blend again until thick and creamy. Once the potatoes are cooked, strain and rinse well in cold water. Allow them to cool completely. Gently fold in the cashew cream, spring onions, parsley and capers. Store in an airtight container in the fridge.

Vegan Potato Salad

Stir-Fry Cashew Beef Recipe / Georgia Harding This is a quick and simple stir-fry recipe with a delicious mix of beef, vegetables, sauce and the crunch of toasted cashew nuts. It is sure to please the whole family. Serves: 4

Photography: Georgia Harding

150g raw cashew nuts 1 bunch Thai basil 3 tbsp olive oil 2 tbsp true arrowroot flour 2 tbsp tamari 2 tbsp rice-malt syrup 1 tsp sesame oil 1 tsp ground ginger

200mL stock or broth 600g stir-fry beef 4 cloves garlic, minced 1 bunch spring onions, white part cut into 5cm lengths 3 carrots, thinly sliced 150g green beans, cut in half

In a wok over a low heat, carefully dry roast cashew nuts and set aside. Add oil to the wok and fry a quarter of the basil leaves until crisp and set aside (for garnish) on absorbent paper towel (this step is optional). Mix the arrowroot, tamari, rice-malt syrup, sesame oil, ground ginger and stock or broth in a jug. Turn the heat up to high and add the beef to the wok with the garlic, spring onion, carrots and beans. Stir-fry until the beef is just starting to brown (don’t overcook it) and then add in the sauce and cashew nuts. Cook for just 2 mins to thicken the sauce and coat the beef and vegetables. Chop the remaining basil and stir through to serve. Serve with cooked rice, quinoa or cauliflower rice. EatWell | 79

RECIPES MADE WITH explore cuisine products

Edamame Spaghetti with Kale Coriander Pesto

Explore Cuisine Edamame Spaghetti with Kale Coriander Pesto Recipe / Explore Cuisine Serves: 4

Explore Cuisine Bean & Pulse Pastas Explore cooking in a completely new way with no guilt or restrictions. Just limitless possibilities. That’s the power of Explore Cuisine: organic, gluten-free, plant-based and protein-rich alternatives to traditional pasta. For more information visit explorecuisine.com

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1 cup kale, chopped 1 cup coriander, chopped 30g slivered almonds, toasted 1 clove garlic 1 serrano chilli 1 tbsp lime juice Pinch salt ¼ cup grated parmesan (or

vegan alternative) ½ cup olive oil 1 box Explore Cuisine Edamame Spaghetti 1 knob ginger, peeled & sliced into shards Dash olive oil 2 carrots, sliced into ribbons ¼ cup shredded coconut, toasted

Blend kale, coriander, almonds, garlic, chilli, lime juice and salt in a food processor. Add cheese. Stream in olive oil while machine is running. Turn off and set aside. Sauté ginger in a bit of olive oil, until crispy. Set aside. To a large pot, add 8 cups water and bring to a boil. When boiling, add edamame spaghetti.

Cook for 3–5 mins, until al dente or firm to the bite. Drain and rinse. Toss together spaghetti with carrots and pesto. Portion into 4 shallow, wide bowls. Sprinkle with ginger and toasted coconut. Tip: Rinse spaghetti under cold water after draining to stop the cooking. Vegan alternative: Omit parmesan and use a dairy-free vegan version, or nutritional yeast in its place.

Organic Black Bean Spaghetti with Lightly Steamed Vegetables & Peanut Sauce

Organic Black Bean Spaghetti with Lightly Steamed Vegetables & Peanut Sauce Recipe / Explore Cuisine Serves: 4

Peanut Butter Sauce 2 tbsp peanut butter 1 tbsp honey 1 tsp grated ginger 50mL water 250g baby broccoli florets 2 large carrots, julienned

1 small red chilli pepper, finely chopped 1 box Explore Cuisine Black Bean Spaghetti 2 tsp plain sesame seeds 2 tsp toasted sesame seeds ¼ tsp sea salt

Mix together sauce ingredients in a saucepan and bring to a gentle simmer, stirring constantly for about 2 mins. Lightly steam the broccoli and carrot. In a separate saucepan, blanch the red chilli pepper for 30 secs. Cook spaghetti according to packet instructions. Toss the cooked spaghetti in the sauce. Fold in the carrots and broccoli florets. Add the red chilli pepper according to taste. Sprinkle with both types of sesame seeds. Serve immediately.

Tuscan Kale & Mushroom Fettuccine Recipe / Explore Cuisine Serves: 4

Dash coconut oil 3 cloves garlic, smashed 1 shallot, chopped 4 cups mushrooms, sliced 2 bunches kale, stemmed & chopped 2 cups unsweetened almond milk 2 cups vegetable broth ½ bunch fresh basil ½ bunch fresh oregano

½ tsp crushed red pepper Salt & freshly ground black pepper, to taste 1 box Explore Cuisine Edamame & Mung Bean Fettuccine 1 cup toasted walnuts, chopped, to serve ¼ cup fresh parsley, chopped, for garnish

Add coconut oil to a large sauté pan over medium heat. Add garlic and shallot and cook until fragrant. Add mushrooms and a tbsp of coconut oil until mushrooms are cooked. Add kale and cook for 5 mins, stirring often, until wilted. Pour in almond milk, broth, basil, oregano, crushed red pepper, salt and pepper. Bring to a boil, then reduce to a simmer. Cook uncovered, stirring occasionally, for 25 mins or until most of the liquid is absorbed. In the meantime, bring a large pot of water to boil. Add pasta and salt and cook according to instructions on the package. Drain and set aside. Serve cooked pasta with kale and mushroom mix. Sprinkle over walnuts and fresh parsley. Tuscan Kale & Mushroom Fettuccine

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RECIPES MADE WITH niulife products

Coconut Raspberry Dark Chocolate Muffins

Niulife Sweet & Salty Grilled Bok Choy & Cucumber Salad Recipe / Liv Kaplan for Niulife Serves: 2

Dressing ¼ cup Niulife Naked Coconut Aminos ¼ cup tahini 2 tbsp toasted sesame oil ¼ cup Niulife Coconut Cider Vinegar ¼ cup hemp seed oil (or avocado oil or olive oil)

Salad 2 cucumbers, chopped 2 carrots, spiralised 1 tbsp sesame seeds, black or white ½ cup coriander, chopped 3 spring onions, green part only, finely sliced 1 tsp Niulife Coconut Oil 6 heads buk choy, sliced & washed 1 tbsp Niulife Naked Coconut Aminos

Niulife’s Vegan Fysh Sauce has the same fish sauce taste while being 100 per cent plant-based. It’s a deliciously healthy fish-free alternative containing no preservatives, gluten or MSG. Use as a direct vegan substitute for fish sauce in stir-fries, marinades and laksas. For more information visit niulife.com.au

82 | EatWell

Prepare the dressing by combining all the ingredients in a small bowl or jar and whisking continuously until you get a smooth homogeneous mixture. It may seem like it’s not coming together but it will. Place the cucumbers, carrot, sesame seeds, coriander and spring onion in a large bowl. Pour in half the dressing and toss to coat. Set aside. Heat a skillet over a high heat and add the coconut oil. Add in the buk choy and stirfry for about 30 secs. Pour over the coconut aminos and continue to stir-fry for another 30–60 secs. Serve the bok choy on a large platter. Spoon over the tossed salad mixture and drizzle over some extra dressing. Top with extra sesame seeds to serve.

Coconut Raspberry Dark Chocolate Muffins

Coconut Mango Cheesecake

Coconut Raspberry Dark Chocolate Muﬃns Recipe / Emma Swanston from @Betterwithcake for Niulife Makes: 12 muffins

3 eggs (vegan substitute: 3 tbsp flaxseeds combined with ½ cup water) 2 tsp vanilla extract 2 tbsp maple syrup 2 tbsp Niulife Coconut Ghee, melted & cooled 1 tbsp warm water ¼ cup coconut flour

1 tsp baking powder ½ tsp baking soda ¼ cup of raspberries, fresh or frozen, roughly chopped 2 tbsp vegan dark chocolate (approx. ½ a block), finely chopped

Pre-heat the oven to 175°C and line a muffin tray with paper cases and set aside. Place eggs (or flaxseed mix), vanilla, maple syrup, coconut ghee and water into a medium-size bowl and whisk until well combined. Add coconut flour, baking powder, baking soda and salt and stir to combine. Add ¾ raspberries and ¾ chopped chocolate and stir to combine. Spoon the batter into the prepared muffin tray then sprinkle a few remaining raspberries and chopped chocolate over each muffin. Bake for 8–10 mins until cooked through. Allow to cool for 5 mins in the muffin tray, then transfer to a wire rack to cool completely. Enjoy!

Coconut Mango Cheesecake Recipe / Liv Kaplan for Niulife Serves: 2

Base 1½ cups almond meal ½ cup coconut flour ½ cup Niulife Desiccated Coconut ½ tsp salt ¼ cup Niulife Coconut Oil, softened 3 tbsp hot water Filling 3 cups cashews, soaked for 4–6 hours, drained & rinsed ¼ cup Niulife Coconut Milk Powder Line a 20cm round spring-form cake tin with baking paper, using one round for the base and a long strip to line the sides of the tin. Stick down with a little coconut oil if needed. Prepare the base by combining the almond meal, coconut flour, desiccated coconut and salt. Pour in the coconut oil and water and press with hands to form a clumpy dough. Press into the lined cake tin and smooth over with a spoon. Place in the fridge or freezer for 30 mins while you prepare the filling. To prepare the filling, place all ingredients in a high-powered blender and blend until extra-smooth. Pour into the tin and smooth over with a spoon. Tap on the bench a couple of times to remove any air bubbles and place

250mL water 30 drops liquid stevia ⅓ cup Niulife Coconut Oil, melted Juice 2 lemons 2 vanilla beans, seeds scraped Topping 2 cups mango chunks, frozen 2 tbsp white chia seeds Toasted coconut flakes (optional)

in the fridge for at least 6 hours or overnight to set completely. To make the mango topping, place the frozen mango and a dash of water in a small pot over a medium heat. Bring to a simmer then reduce the heat to low and leave to cook for 15 mins until the mango is soft. Remove from the heat and stir in the chia seeds, allowing them to soak up any extra liquid. Transfer everything to the blender and blend until smooth. Transfer to a jar and leave to cool completely before storing in the fridge for serving. When the cheesecake is set, carefully remove from the tin and peel off the baking paper. Top with the mango topping and some toasted coconut flakes if desired. EatWell | 83

RECIPES MADE WITH the bare bird products

Chicken Curry Soup

The Bare Bird Chicken Curry Soup Recipe / @CreateCookShare for The Bare Bird Serves: 6

The Bare Bird chicken products are 100 per cent antibiotic-free, accredited free-range and raised on a plant-based diet containing no animal by-products, antibiotics, hormones or steroids. The Bare Bird creator, John Hazeldene, says his family has always been at the forefront of setting high standards in poultry. “We believe a move to producing food without antibiotics is the right thing to do.” For more information visit thebarebird.com.au

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8 cloves garlic, finely sliced 2 large onions, finely diced 1 lemongrass stalks, peeled & thinly sliced 2 × 2cm ginger, grated 2 fennel bulbs, finely diced 3 carrots, finely diced 420g corn kernels, drained & rinsed 3 tbsp soy sauce

2 tbsp coconut oil 1.6kg The Bare Bird Whole Chicken 8 curry leaves 2 tsp sea salt 1 tsp black pepper 150g kale leaves, finely chopped Juice 1 lime 400mL coconut cream Coriander leaves & chilli, to serve

Using a large, deep pot add the garlic, onions, lemongrass, ginger, fennel, carrots, corn, soy sauce and coconut oil and sauté over a medium heat for 4 mins. Add the whole chicken to the pot, breast side down, along with the curry leaves and top up with boiling water. Make sure the chicken is covered. Season well with sea salt and pepper and cover with lid. Simmer for 1 hour. Once cooked, remove the chicken and set aside.

Remove lid from pot and continue to boil over a high heat for 10 mins to reduce broth. Then add the kale leaves, lime juice and coconut cream. Cook for a further 5 mins. While cooking, pull the meat off the whole chicken and add it to the broth. Turn off heat and serve hot. Garnish with coriander leaves and chilli slices. Serve warm.

Chicken Provençal with Olives & Artichokes Recipe / @CreateCookShare for The Bare Bird Serves: 4–6

1kg The Bare Bird Thigh Fillets (8 thigh fillets) Sea salt & freshly ground pepper, to season 4 tbsp extra-virgin olive oil ½ cup mixed olives, pitted and coarsely chopped 2 green onions, finely sliced 4 cloves garlic, finely chopped ½ cup chicken stock ½ cup white wine

250g punnet cherry or grape tomatoes, halved 350g artichoke hearts, ready to use 2 sprigs fresh rosemary 4 sprigs fresh thyme Juice 1 lemon Lemon wedges, for serving Crusty bread for serving Parsley leaves, to garnish

Pre-heat fan-forced oven to 200°C. Season chicken thigh pieces with plenty of sea salt and pepper and add to a pan that can also be transferred to the oven. Drizzle oil over chicken and sear for 5 mins each side or until golden. Remove from pan. Add the olives, green onions and garlic and cook for 1 min, stirring continuously, then add the stock and wine and cook for a further 2 mins. Return the chicken and juices to the pan along with the tomatoes, artichokes, rosemary and thyme. Season to taste. Place into the oven for 15 mins. Remove rosemary and thyme stems, leaving behind any leaves that have fallen off. Squeeze the juice of 1 lemon and serve with crusty bread and lemon wedges. Optional to garnish with fresh parsley.

Chipotle Pulled Chicken with Avocado and Corn Salsa

Chicken Provençal with Olives and Artichokes

Chipotle Pulled Chicken with Avocado & Corn Salsa Recipe / @CreateCookShare for The Bare Bird Makes: 16 large tortillas

1 × 400g tin diced tomatoes 1 × 200g jar ready-made mild salsa sauce 2 tbsp extra-virgin olive oil 2 tbsp apple-cider vinegar 3 tbsp smoky chipotle seasoning 1 tbsp sugar 850g The Bare Bird Chicken Breast Fillets 1 tsp salt & pepper Juice 1 lime Tortillas (use gluten-free tortillas if need)

Avocado & Corn Salsa 2 fresh corn cobs 1 punnet cherry tomatoes, quartered 1 small red onion, diced ½ red capsicum, deseeded & chopped 2 avocados, stoned, peeled & chopped 2 cloves garlic, minced Handful coriander, roughly chopped Juice 1 lime Sea salt & pepper

Turn the slow cooker on high and add the diced tomatoes, salsa, oil, apple-cider vinegar, chipotle seasoning and sugar. Combine well. Season the chicken with sea salt and pepper and submerge it into the sauce. Cover with the lid and cook on high heat for 3 hours or over low heat for 6 hours (depending on your slow cooker). Gently shred the chicken with a fork and knife in the slow cooker. Cover again and cook for a further 20 mins. Once cooked, turn off slow cooker and squeeze lime juice over chicken. Prepare avocado and corn salsa: barbecue corn till charred or boil until tender. Cut corn off the cob and put in a large serving bowl. Add the tomatoes, onion, red capsicum, avocado, garlic, coriander, lime juice and seasoning and combine well. Place chipotle-pulled chicken into tortillas, top with salsa and enjoy. Tip: Use any leftover pulled chicken in a burrito bowl for lunch the next day. EatWell | 85

RECIPES MADE WITH lakanto products

Raw Nut-Free Muesli Bars

Lakanto Raw Nut-Free Muesli Bars Recipe / Lakanto Makes: 10 bars

Lakanto Golden Malt Flavoured Syrup is a versatile ingredient with a delicious touch of sweetness. Use as a 1:1 replacement for rice-malt syrup with 75 per cent less calories. Made from 61 per cent Australian ingredients, Lakanto Golden Malt Flavoured Syrup is 100 per cent naturally sweetened, low carb, keto-friendly, vegan, glutenfree, GMO-free and recommended by I Quit Sugar. For more information visit lakanto.com

86 | EatWell

Slice 1 cup rolled oats 1 cup desiccated coconut ¼ cup sesame seeds ½ cup pumpkin seeds 125g salted butter ½ cup Lakanto Golden Malt Syrup

¼ cup Lakanto Golden Sweetener ½ cup dried apricots ½ cup dried cranberries

Toast oats, coconut and seeds in a non-stick frying pan over medium heat, stirring frequently for 5–8 mins or until golden. Transfer to a large bowl to cool, then stir in dried fruit. Add butter, Lakanto Golden Malt Syrup and Lakanto Golden Sweetener to the frying pan and cook, stirring for 2–3 mins until nice and sticky. Bring to the boil and simmer over low heat for 5–7 mins, without stirring, until thickened and glossy. Stir butter mixture into dry ingredients, add dried fruit and spoon into a lined

25cm × 16cm-slice pan and press down firmly. You can choose to either bake the slice or leave it raw. To leave it raw, place slice in the fridge or freezer for a few hours to set. For a baked option, place in the oven at 180ºC for 20 mins or until the top is golden. To make chocolate sauce, melt the choc chips then stir in Lakanto Chocolate Topping until combined. Cut into bars and drizzle chocolate sauce with a small spoon or piping bag. If baked, wait until the slice cools before drizzling over chocolate sauce.

Chocolate Sauce ¼ cup Sugar-Free Choc Chips ¼ cup Lakanto Chocolate Topping

Healthy Chocolate Pecan Turtles

Healthy Chocolate Pecan Turtles Recipe / Lakanto Makes: 12 turtles

Caramel ⅓ cup cashew butter (raw or roasted) ⅓ cup Lakanto Golden Malt Syrup 2 tsp pure vanilla extract

Golden Malt Syrup Dumplings

½ tsp sea salt 1 cup raw pecans 100g Lakanto Chocolate Topping or sugar-free dark chocolate

Find a baking sheet or tray that will fit in your freezer, then line it with parchment paper. In a medium-sized bowl, stir together the cashew butter, Lakanto Golden Malt Syrup, vanilla and salt until thoroughly combined. Scoop 1 tsp of the caramel onto the lined baking sheet, using another spoon to help remove it — this stuff is sticky! Press a whole pecan on one side of the caramel blob, then add two halves to the sides. Repeat until you’ve used all the caramel. Place in the freezer for at least one hour, up to 24 hours. Once the caramels have chilled, prepare the chocolate. Melt the chocolate if using. Remove the caramels from the freezer and drizzle chocolate over them (use a small piping bag if you like). Swirls, zig zags, big dollop of chocolate — choose your own adventure. Place them back in the freezer until set, then transfer them to an airtight container and store in the freezer or fridge until ready to serve.

Golden Malt Syrup Dumplings Recipe / Lakanto Makes: Approx. 15 dumplings

1 tsp bicarb 1 tsp baking powder 1 × Shaker bottle of Lakanto Low Carb Protein Pancake Mix

Frying oil ½ cup Lakanto Golden Malt Syrup 3 tbsp favourite natural yoghurt

Place the bicarb and baking powder into the pancake shaker bottle then follow directions on the back of the pack to make up the batter mix. Heat oil in a shallow pan ready for frying. Scoop the batter into a tsp to make the dumplings, then using a second tsp, scrape the mix off into the frying pan. It will naturally form into a dumpling as it cooks. Fry for approx. 3–4 mins, then drain and place on a paper towel. Place into a small bowl, pour Lakanto Golden Malt Syrup around the dumplings. Top with your favourite natural yoghurt or sugar-free ice cream and enjoy.

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Raisin the bar

Photography: Getty

Raisins are produced from Muscat Gordo Blanco or Waltham Cross grapes. These grape varieties all contain seeds that are removed during processing to produce what is called a “seeded or stoned raisin”. These are generally seeded, oven-dried (rather than sun-dried) and treated to retain their light colour. Sultanas come from a seedless yellow grape and are usually softer and sweeter than other varieties. The usual variety of sultana grape is the Thompson seedless. Now that we know what makes a sultana and what makes a raisin, let us take a look at what University of California researchers have found out about raisins. The researchers asked athletes to eat raisins before exercise and found that raisins promoted greater carbohydrate oxidation in the athletes and can help performance. Compared to commercial sports bars, the advantage of raisins is that they also provide fibre, nutrients like potassium and iron, they do not have added sugar or sugar alternatives, and they do not have artificial colours or flavours. One would assume that sultanas would also offer the same benefit.

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RECIPES freezer-friendly meals

Palak Tofu Curry

Freezer-friendly meals In a busy world you don’t always have time to cook a good meal every night, so many of us choose to make extra to freeze for another day. Of course, not every dish lends itself to freezing and defrosting so we have put together some meals that will taste even better when you reheat them. Try warming up our: vegetable pasties with spelt and ghee crust; palak tofu curry; vegetarian lentil and walnut patties; lentil and mushroom bolognaise sauce; green chicken curry; beef ragu; pumpkin and carrot soup; and easy chia pudding. Palak Tofu Curry

Roasted Cauliﬂower Lentil Dhal

Recipe / Jacqueline Alwill Palak paneer is my go-to dish when eating Indian out but I always want an option for home, and this hits the spot. It’s a perfect freezer-friendly meal, satisfying all the Indian flavour cravings but without having to order in (or go out!), not to mention a healthy, dairy-free option with the protein-rich swap of tofu for paneer. Serves: 2

Recipe / Jacqueline Alwill A hug to your tummy on the days when you’re feeling a little lower in energy and in need of a nutritious meal to pick you up. My roasted cauliflower lentil dhal is true comfort food. Serves: 4

½ tsp black pepper ½ tsp chilli flakes 50g tinned tomatoes ¼ cup coconut cream ⅓ cup water 300g firm tofu, cut into 2cm pieces Cooked rice & additional fresh ginger pieces, to serve

Heat a large frying pan on medium heat, add coconut oil, onion and spinach and cook (lid on) for about 10–20 mins. Add garlic, ginger, spices, salt, pepper, chilli and tomatoes. Cook, stirring for 5 mins. Remove from heat and add to a food processor with coconut cream and water and blitz until uniform in consistency. Return sauce to the pan, add tofu, cook until tofu is completely heated through (approximately 6–8 mins). Serve with cooked rice and pieces of fresh ginger. 90 | EatWell

Dhal 400g dried red lentils, rinsed well 2 tbsp coconut oil 1 small brown onion, finely chopped 3 garlic cloves, chopped ½ tsp curry powder Pre-heat oven to 200°C and line a large baking tray with greaseproof paper. Place cauliflower florets on tray, drizzle with extra-virgin olive oil, season with sea salt and black pepper. Toss to coat, then place in oven to bake for 45 mins. To make the dhal, heat a large saucepan on stove, add coconut oil, melt, then add onion, garlic and spices. Cover and cook for 2–3 mins,

1 tsp ground cumin ½ tsp fenugreek seeds Pinch chilli flakes, if desired ½ tsp ground cinnamon 1½ tsp ground turmeric Pinch sea salt 1 × 400mL tin organic coconut milk Fresh coriander, cooked rice & cashew nuts (to serve) remove lid and cook a further 2 mins. Add rinsed lentils, coconut milk and 2¾ cups water. Bring to a simmer, stirring occasionally for 25–30 mins or until the lentils are almost tender. If the mixture begins to stick, add a little water. Season with a pinch of salt. Serve topped with roasted cauliflower, cashew nuts and fresh coriander.

Photography: Jacqueline Alwill

2 tsp coconut oil ½ small brown onion, finely chopped 500g frozen spinach 2 cloves garlic, finely sliced 10g ginger, grated (approx. 2 tsp) 1 tsp ground cumin 1 tsp ground coriander 1 tsp garam masala spice 1 tsp sea salt

1 small head cauliflower, cut into florets 3 tbsp extra-virgin olive oil

A hug to your tummy on the days when you’re feeling a little lower in energy and in need of a nutritious meal to pick you up.

Roasted Cauliflower Lentil Dhal

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RECIPES freezer-friendly meals Vegetable Pasties with Spelt & Ghee Crust

Vegetarian Lentil & Walnut Patties for Burgers Recipe / Lisa Guy These quick and easy patties can be made ahead of time and kept in the freezer for burgers or veggie wraps. Makes: 8 patties

1 red onion, finely chopped 3 cloves garlic, minced ¼ cup fresh coriander leaves, roughly chopped ½ cup walnuts, crushed 1½ cups cooked lentils ⅓ cup tomato sauce or paste 1 tbsp Dijon or wholegrain mustard 3 tbsp flaxseed meal

Vegetable Pasties with Spelt & Ghee Crust Recipe / Jacqueline Alwill A beautiful and nourishing take on a traditional pastry filled with vegetables and herbs. The ghee really makes this pastry so delicious but if it’s not on hand, simply swap for an equal quantity of butter. I wrap these individually in the freezer so they’re ready to enjoy on the days or nights when I feel like convenient, easy eating. Makes: 8

Vegetarian Lentil & Walnut Patties for Burgers

Filling 1 medium sweet potato, peeled & cut into 2cm cubes 1 small red onion, peeled & cut into small chunks 1 small red capsicum, seeded & diced small 120g frozen peas 2 tbsp finely chopped basil 2 tbsp finely chopped parsley 1 egg, whisked

Pre-heat oven to 200°C and line a baking tray with greaseproof paper. To make the pastry, place spelt flour in a large bowl, then add ghee, olive oil, salt, water and bring together to form a dough. Transfer to a floured benchtop and knead 5 mins with your hands, so the dough is a lovely elastic and not too dry. It shouldn’t be dry given the ghee and oil. Divide into 8 pieces, roll into balls and set aside. To make the filling, steam sweet potato pieces with red onion until soft. Transfer to a bowl, add red capsicum, peas, herbs and egg. Mix well. Take one of the balls of pastry and roll out until approximately 15cm in diameter, place ⅛ of the filling on the dough, slightly to one side (so you can fold over the other half of the dough like an envelope) and spread it just a touch. Fold over the other side of the dough and press the edges together firmly. Brush the top and edges with egg, sprinkle with seeds and place in oven to cook for 20 mins. Cool slightly on tray for about 5 mins, then serve. 92 | EatWell

Place onion, garlic, coriander and walnuts in food processor and blitz until finely chopped. You can also cook the onions in a frying pan first before adding to the food processor. Add half the cooked lentils, tomato paste, mustard, flaxseed meal, sea salt and pepper, sweet paprika and Italian mixed herbs and pulse a few times to combine. Transfer mixture to a large bowl and add mashed sweet potato, rice, the rest of the lentils and corn and combine. Add ¼ cup of polenta or breadcrumbs and mix through. Keep adding spoonfuls until you have a thick mixture that is easy to form patties. You may not need to use all the polenta or breadcrumbs. Make small palm-size patties and transfer to a plate. Heat olive oil in a large pan over medium heat and cook patties in batches. Serve as burgers with your favourite toppings.

Photography: Jacqueline Alwill, Lisa Guy

Pastry 2½ cups spelt flour ⅓ cup ghee, melted ⅓ cup extra-virgin olive oil 1 tsp sea salt ½ cup water 1 egg, whisked, to brush the top of the pastry Sesame seeds, for topping (optional)

Good pinch sea salt & pepper 1 tsp ground sweet paprika 2 tsp Italian mixed herbs 1 medium sweet potato, steamed & roughly mashed with a fork 1 cup cooked brown rice ⅓ cup cooked corn kernels ½ cup polenta or gluten-free breadcrumbs

RECIPES freezer-friendly meals Lentil & Mushroom Spaghetti Bolognese Sauce

Pumpkin and spinach are rich in beta-carotene, which is an immune enhancer and antiinﬂammatory nutrient found in orange and green leafy vegetables. Roast Pumpkin & Spinach Lasagne Recipe / Lisa Guy Pumpkin and spinach are rich in beta-carotene, which is an immune enhancer and anti-inflammatory nutrient found in orange and green leafy vegetables. This important nutrient is converted to vitamin A in the body and needed to promote good eye health, strong immune function and healthy skin. Serves: 4

800g pumpkin, peeled & sliced Olive oil 1 tsp ground cinnamon 1 onion, finely chopped 4 cloves garlic, minced 2 × 400g tins chopped tomatoes 3 tbsp tomato paste

Lentil & Mushroom Spaghetti Bolognese Sauce Recipe / Lisa Guy This nourishing plant-based dish is delicious served with pasta, couscous, polenta, zucchini noodles or mashed potatoes. Serves: 4

1 tsp Italian herbs Pinch sea salt & pepper 280g spinach, finely chopped 300g ricotta ⅓ cup parmesan, grated Gluten-free lasagne sheets Handful fresh basil, to serve

Pre-heat oven to 200°C and line a baking tray with baking paper. Toss slices of pumpkin with olive oil and sprinkle with cinnamon. Bake for 30 mins or until cooked through. With the back of a fork, mash pumpkin pieces a little and then set aside. In a frying pan over medium heat, sauté onion and then add tomatoes, tomato paste, Italian herbs and sea salt. Transfer to a bowl. Pan-fry spinach in some olive oil until wilted. In a medium bowl combine ricotta, parmesan, wilted spinach and a pinch of sea salt and pepper. Spoon tomato mixture over the bottom of the baking dish. Top with a lasagne sheet, pumpkin, lasagne sheet, ricotta mixture, tomato, lasagne sheet, then repeat. Spread tomato over the top and cover with parmesan cheese. Bake covered with foil for 60 mins. Take the foil off for the last 15 mins of cooking. Top with a handful of fresh basil to serve.

Roast Pumpkin & Spinach Lasagne

Pinch chilli flakes 1 tsp smoked paprika Handful chopped parsley Good pinch sea salt & pepper ¾ cup cooked lentils or 1 tin store-bought lentils Cooked spaghetti (gluten-free or wholegrain) Grated parmesan, to serve Basil leaves, to serve

In a large pan over medium heat, sauté onion in olive oil for 3 mins. Add carrots, celery and mushrooms and cook for another 5 mins. Stir through balsamic vinegar, garlic, tomatoes, vegetable stock, tomato paste, herbs, salt and pepper and lentils. Reduce to a simmer and cook with the lid on for 20 mins. Add more vegetable stock if the sauce is too thick. Remove lid and cook for a further 5 mins. Serve with cooked spaghetti topped with grated parmesan and fresh basil. Tip: Make a big batch and freeze leftovers in an airtight container. Keeps well in the freezer for 2 months. 94 | EatWell

Photography: Lisa Guy

1 onion, finely chopped Olive oil 2 medium carrots, diced 1 stick celery, finely chopped 200g mixed mushrooms, finely chopped 2½ tbsp balsamic vinegar 4 garlic cloves, crushed 1 × 400g tin diced tomatoes 1 cup vegetable stock 3 tbsp tomato paste 1 tsp ground cumin

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For more information visit www.granditalian.com.au

RECIPES freezer-friendly meals Beef Ragu

Green Chicken Curry Recipe / Georgia Harding I love a good Thai Green Chicken Curry and I learnt this method while in Thailand. Even though the list of ingredients here is long, it is actually a really quick and easy meal to make as long as you have a food processor in which to grind the curry paste. You can make a bulk batch of the curry paste and freeze in portions, otherwise the whole meal can be frozen for a convenient meal in a flash. Serves: 4

5cm ginger root, peeled 5 cloves garlic, peeled 3 green chillies 1 small red onion, peeled & halved 2 tsp ground coriander 3 tsp ground cumin 1 tsp white pepper 1 bunch fresh coriander leaves, stems & root 3 kaffir lime leaves, stems removed 3 tbsp fish sauce 3 tbsp coconut oil 6 boneless and skinless chicken thighs, cut into 3cm cubes

Beef Ragu Recipe / Georgia Harding This slow-cooked beef ragu is a delicious, easy meal. The meat portion freezes well so in the time it takes to cook pasta, you can defrost and heat the ragu, ready for a nourishing and warming meal. Serves: 6

700g tomato passata 1.2kg beef brisket (you can also use oyster blade or chuck) 1 tsp sea salt Ground black pepper, good grind

Make a paste by placing the ginger, garlic, chilli, onion, ground coriander, ground cumin, white pepper, coriander (leaves, stems and root) and kaffir lime leaves into a food processor or powerful blender and grind. You may need to scrape down the sides and repeat to ensure the paste is smooth. Add 1 tbsp of fish sauce and 2 tbsp of the coconut oil. Blend again to combine into the paste. Add the rest of the coconut oil in a wok or pan. Cook paste for 5 mins, stirring constantly until you can smell the aroma of the herbs and spices. Add the chicken and cook until opaque, about 5 mins. Add the coconut cream, broth or stock and the rest of the fish sauce. Cook, simmering for 15 mins, until the chicken is almost done. Add the vegetables, coconut sugar and lime and cook for another 5 mins or until the vegetables are cooked to your liking. Taste and adjust flavours to suit your palate (more fish sauce or salt for saltiness, sugar for sweetness or lime juice for acidity). These elements really bring the curry flavours together, so don’t skip this stage. Serve with cooked rice, quinoa or cauliflower rice.

Green Chicken Curry

To Serve 300g uncooked pasta of choice 30g parmesan cheese (optional) ½ bunch basil leaves (optional)

Pre-heat oven to 150°C (fan-forced). Place all beef ragu ingredients into a Dutch oven or casserole dish with a tight-fitting lid (or cover tightly with foil). Cook for 4 hours. Remove and shred the beef through the sauce. If there is a lot of sauce, you can remove the lid and return to the oven for 15 mins or simmer on the stove to reduce and thicken the sauce. Cook your pasta to al dente. Serve with pasta, grated parmesan and fresh basil leaves. It can also be served over polenta, mashed potato or inside a jacket potato. 96 | EatWell

To Serve Cooked rice, quinoa or cauliflower rice

Photography: Georgia Harding

1 onion, finely diced 3 cloves garlic, diced 2 sticks celery, finely diced 2 large carrots, diced 1 small zucchini, diced 250mL stock or broth 125mL red wine 1 tsp fresh rosemary leaves, finely diced 2 bay leaves

400mL canned coconut milk (or coconut cream if you like a creamy curry) 120mL chicken stock or bone broth 2 carrots, cut into 1cm slices 100g green beans, cut into 3cm lengths 1 red capsicum, diced 2 tbsp coconut sugar or rapadura Juice 1 lime

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RECIPES freezer-friendly meals Moong Dhal

Pumpkin & Carrot Soup Recipe / Lisa Holmen This vegan soup is the perfect freezer-friendly food and is chock full of vitamins and minerals. Make sure you use a low-sodium vegetable stock for a healthier choice. I love adding some toasted pumpkin and sesame seeds for a bit of texture and crunch. Serves: 4

800g butternut pumpkin, peeled & sliced 400g carrots, peeled & sliced 1 onion, finely chopped 2 cloves garlic, minced ½ tsp nutmeg ½ tsp turmeric

1L vegetable stock, salt-reduced Cracked pepper, to season Toasted pumpkin & sesame seeds, lime segments & a hint of chilli or Tabasco sauce (to serve)

In a large pan, add the pumpkin, carrot, onion, garlic, nutmeg, turmeric and stock. Bring the mixture to the boil then reduce the heat and let it bubble gently for 15 mins. Remove from the heat. Use a hand mixer/stick blender to blend the soup mixture until smooth. Season to taste. Serve immediately topped with pumpkin and sesame seeds, lime and chilli or Tabasco sauce for a bit of heat if desired. Store leftover soup in freezer.

Pumpkin & Carrot Soup

Moong Dhal Recipe / Georgia Harding This is a very traditional-style moong dhal, common to thali plates that are so popular in India. Each region or family tradition produces a slightly different moong dhal, but they are all simple to make and full of nutrition. Dhal is perfect to freeze in portions and to reheat for a quick breakfast, lunch or dinner. Serves: 4

1½ tsp sea salt (salt really brings out the flavour of dhal so adjust as required) To Serve Cooked rice, quinoa or cauliflower rice Steamed or roasted vegetables

Soak the moong dhal for at least an hour before cooking (preferably overnight, especially if you have a poor digestive system). Rinse and drain dhal again and place in a pot with 1L of water. Bring to the boil and then reduce to a simmer for about 30 mins (skim any foamy scum away as it cooks). This can take longer depending on the size and age of the dhal. Meanwhile, in a small pan, add the ghee, cumin seeds and onion. Gently fry for 5 mins or until the onion has softened. Then add the garlic and chilli and cook for another 5 mins or until the onion browns slightly. Turn off the heat and mix in the turmeric, garam masala and sea salt. Once the moong dhal is softened and pretty much falling apart (the remaining water will be minimal too), add the mixture from the frying pan and mix well. If it is very thick, add a splash of hot water to thin it slightly. Serve dhal with cooked grain and vegetables. 98 | EatWell

Photography: Georgia Harding, Lisa Holmen

200g yellow moong dhal, rinsed well 3 tbsp butter, ghee or coconut oil 1 tsp cumin seeds 1 red onion, peeled & finely diced 4 cloves garlic, finely chopped 1 green chilli, finely diced ½ tsp ground turmeric 1 tsp garam masala

This vegan soup is the perfect freezer-friendly food and is chock full of vitamins and minerals.

This chia pudding is perfect for making a large batch to freeze. It can be frozen for up to three months and thawed as required.

Vegetable Galette Recipe / Lisa Holmen One thing I love the most about galette pastry is that it is so forgiving! This recipe is a great way to use up leftover vegetables in the fridge. It also freezes beautifully and is perfect to reheat in the oven. Make your own pastry or do it the cheat’s way and use puff pastry. Serves: 4

Pastry DIY (or 1 sheet storebought puff pastry) 125g plain flour 1 egg yolk, lightly beaten Pinch salt 90g unsalted butter, very cold, cubed ¼ cup iced water Toppings 1 medium sweet potato, very thinly sliced 1 zucchini, sliced

Easy Chia Pudding

Easy Chia Pudding Recipe / Lisa Holmen This chia pudding is perfect for making a large batch to freeze. It can be frozen for up to three months and thawed as required. Just don’t freeze the granola as seeds and nuts have the tendency to go soggy. Serves: 4

2 cups plant or dairy milk ½ cup chia seeds 1 tbsp maple syrup 1 tsp vanilla extract (optional)

2 potatoes, thinly sliced 1 carrot, thinly sliced 125g button mushrooms, whole ½ medium red onion, sliced 2 tbsp roasted red peppers A few small vine tomatoes Salt & pepper, to season Extra-virgin olive oil 2 tbsp passata Cheese, to sprinkle Milk, to brush Handful basil leaves

To make the pastry, combine the flour, egg, salt and very cold butter in a food processor and process until fine crumbs form. Sprinkle the iced water over the flour mixture and pulse slightly until the dough just comes together into a ball. On a lightly floured surface, lightly knead the dough and press it into a flat disc and refrigerate (covered) for at least 30 mins to 1 hour. Pre-heat oven to 180ºC fan-forced. Combine the sweet potatoes, zucchini, potatoes, carrots, mushrooms, red onion and red peppers in a large bowl. Add the salt, pepper and olive oil. Set aside. To assemble the galette, roll out the cold dough on a sheet of baking paper to a round of approx. 30cm. Score a light 5cm border the whole way around the pastry round. Pour passata on the centre of the dough, leaving a 2-inch border and top with the vegetable mix. Sprinkle with cheese. Gently fold over the pastry border, overlapping the edges as much as possible and gently press the folds together. Brush the folded edges of the crust with milk and bake for 30–40 mins, or until crust is golden brown. Allow to cool for 5 mins. Garnish with basil leaves and season with salt and pepper.

Vegetable Galette

Sprinkle sea salt Morello cherries, granola & coconut flakes (to serve)

Combine the milk, chia seeds, maple syrup, vanilla extract and salt in a mixing bowl. Stand for 15 mins whisking regularly until the chia pudding thickens slightly. Place in the fridge for at least 4 hours, preferably overnight until the chia pudding is thick and creamy. Add more chia seeds to thicken if required. To serve, top with morello cherries, granola and coconut flakes. Store leftovers in airtight containers in the freezer.

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EatWell FOR THE LOVE OF FOOD

Welsh Cawl

Photography: Getty

Cawl is a dish that is sometimes described as the national dish of Wales (although lovers of Welsh rarebit and laverbread might beg to differ). Certainly, cawl enjoys immense popularity among the Welsh and has a long historical link to the community of Wales. It dates back to the 11th century and could be slowcooked all day while a family was working in the fields. Recipes for cawl vary from region to region in Wales but it is essentially a hearty, nourishing stew made from onions, swedes, carrots, leeks, potatoes, thyme, bacon and lamb or beef. For a vegetarian variety you can just leave out the meats and still have a delicious meal. The wonderful thing about cawl is that it tastes better the next day and even the day after that, so it is often made in large batches and reheated. The Welsh saying goes that it is “as good to drink the broth as eat the meat” of a good cawl, so as well as a stew you are also making a base for a hearty winter soup.

100 | EatWell

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RECIPES MADE WITH nerada products

Lemon & Ginger Drizzle Cake

Nerada Lemon & Ginger Drizzle Cake Recipe / Nerada A classic afternoon tea loaf cake infused with Nerada Lemon and Ginger Organic Herbal Infusion for an added citrus zing. Just add your favourite cuppa for tea-time bliss. Serves: 8–10

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102 | EatWell

150g butter, softened 1 tsp vanilla extract 2 tsp lemon zest 1 cup caster sugar, plus ½ cup extra 3 eggs 2 cups almond meal ¾ cup self-raising flour, sifted 2 tbsp lemon juice

1 Nerada Lemon & Ginger Organic Herbal Infusion tea bag 1 tbsp lemon juice

Pre-heat oven to 160°C (140°C fan-forced). Grease a loaf pan and line the base with baking paper. Beat the butter, vanilla, zest and 1 cup caster sugar with an electric mixer until thick and pale. Beat in eggs, one at a time, until well combined. Stir in the almond meal and flour. Spread mixture into the prepared pan and smooth the top. Bake for 1 hour or until a skewer inserted into the centre comes out clean.

Meanwhile, infuse the tea bag in 60mL water for 5 mins. Stir in the extra ½ cup caster sugar to dissolve, then add the lemon juice. Set aside and keep warm. Prick the surface of the cake all over with a skewer. Pour the lemon syrup over the hot cake. Allow the cake to cool in the pan. For the glaze, combine icing sugar and lemon juice until smooth. Transfer the cake to a serving plate and drizzle with the glaze.

Lemon Glaze 1 cup icing sugar, sifted

Chai D’affogato

Chai D’aﬀogato Recipe / Nerada An impressive dessert in just three ingredients? Yes, it’s possible with this elegant affogato that combines the bitter notes of coffee with the warm spices of chai poured over rich vanilla ice cream. Serves: 4

2 Nerada Organics brewed espresso, Chai tea bags cooled 1 cup freshly 1 tub vanilla ice cream Infuse teabags in ½ cup boiling water for 5 mins, then remove teabags and chill. Combine the coffee and chai and chill until ready to serve. To serve, scoop the ice cream into small glasses or bowls and pour over the chai mixture. Serve immediately.

Spiced Nerada Tea

Spiced Nerada Tea Recipe / Nerada This mixture combines your favourite Nerada black tea with fragrant, zesty ingredients to create a spiced tea perfect for the winter months. Add a little sugar and a slice of orange for a refreshing twist. Serves: 2–4

Zest 2 oranges 4 sticks cinnamon, lightly crushed 4 star anise, lightly crushed 90g unsprayed rose petals or hibiscus flowers, clean & dried 60g dried orange or jasmine flowers

1 tsp whole cloves, pounded lightly 1 tbsp freshly grated nutmeg 1 tsp ground cardamom (optional) ½ tsp freshly ground black pepper 250g Nerada Leaf Tea

Preheat oven to 100ºC. Dry orange zest in the oven on a large heatproof plate. Add all other ingredients, except tea, and continue to heat gently, stirring occasionally until all are bone dry to the touch. Cool, then pour into a large bowl with the Nerada Leaf Tea and stir well. Store in an opaque, air-tight container. When brewing, use slightly less than you would for normal tea. EatWell | 103

RECIPES MADE WITH honeylife manuka honey Manuka Honey Banana Bread

HoneyLife Manuka Honey Banana Bread Recipe / HoneyLife Manuka Honey Makes: 1 loaf

HoneyLife prides itself on producing top-quality honey. Its best-selling product, Manuka Honey, is used for a wide range of applications, from internal uses for conditions such as stomach ulcers, colds and flu and mouth diseases to external applications for skin conditions, wound infections and more. Manuka Honey is a complex honey that goes far beyond a simple table honey. It has been the focus of extensive scientific research evidencing remarkable natural properties that have antibacterial, antiviral and anti-inflammatory properties. Not only does this honey taste delicious, it also provides an array of health and medicinal benefits. Honey is also a good sugar substitute for any desert recipe or bakery. For more information visit honeylife.com.au

104 | EatWell

2 cups all-purpose flour ¾ tsp baking soda ½ tsp salt 1 cup HoneyLife Manuka Honey ¼ cup butter, softened

2 large eggs 1½ cups mashed ripe banana ⅓ cup plain yoghurt 1 tsp vanilla extract

Preheat oven to 175°C. Combine flour, baking soda and salt in bowl, stirring with whisk. Place Manuka Honey and butter in large bowl and beat with mixer at medium speed until well blended (about 1 min). Add eggs, one at a time, beating well after each addition. Add banana, yoghurt and vanilla; beat until blended. Add flour mixture; beat at low speed until just moist. Spoon batter into 9cm × 19cm loaf pan coated with cooking spray. Bake for 1 hour or until wooden pick inserted in centre comes out clean. Cool 10 mins in pan on wire rack; remove from pan. Cool completely on wire rack.

Immunity-boosting Smoothie Recipe / HoneyLife Manuka Honey Serves: 1

1 whole carrot, skin on 1 whole orange, peeled 1 tsp HoneyLife Manuka Honey

1 small sliver ginger Juice ½ lime 1 cup ice 1 cup water

Put all ingredients in blender, whizz until combined. Serve in large glass.

Manuka Honey Cheesecake

Manuka Honey Cheesecake Recipe / HoneyLife Manuka Honey Makes: 1 cake

3 ready-made sponge fingers 50g Greek yoghurt

100g mascarpone cheese 2 tbsp HoneyLife Manuka Honey

Line base of medium-size metal chef’s ring with sponge fingers cut to size. In bowl, mix Greek yoghurt with mascarpone and Manuka Honey. Lay this mixture on top of sponge fingers and smooth with palette knife or spoon. Using blowtorch to warm sides, release cheesecake from mould. Serve immediately.

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EatWell HEALTH SHOT

108 | EatWell

Of nuts and sperm

Walnuts are a good source of linolenic acid, one of the plantbased precursors of the omega-3 fats which are deficient in the Western diet and important for sperm health. Indeed, the polyunsaturated fats from walnuts are important for the maturation of sperm and for the integrity of the membrane around the sperm. It makes sense, then, that adding walnuts to the diet might improve sperm quality. In fact, in one study, healthy men aged 21 to 35 who ate 75 grams of walnuts per day for 12 weeks showed improvement in sperm vitality, motility and shape (morphology) as well as a reduction in DNA abnormalities. It might seem nuts, but walnuts may well be good for a man’s sperm.

EatWell | 109

SEASONAL FRUIT & VEGETABLES winter

What's in season? These are the fruit and vegetables that are in season and so will be the freshest.

WINTER Vegetables

Fruit

Asian greens (buk choy, choy sum, gai lan and wombok), avocados, beetroot, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celeriac, celery, Jerusalem artichokes, kale, kohlrabi, leeks, okra, olives, onions, parsnips, peas, potatoes, pumpkin, shallots, silverbeet, spinach, swedes, sweet potatoes, turnips and witlof.

Apples (Fuji, Gala, Golden Delicious, Granny Smith, Jonagold, Jonathan, Lady Williams, Pink Lady, Red Delicious and Sundowner), cumquat, custard apple, grapefruit, kiwifruit, lemons, limes, mandarins, melons, nashi, oranges, pears (Beurre Bosc, Josephine and Packham), persimmons, pineapple, pomelo, quince, rhubarb and tangelo.

Seasonal tip When shopping for broccoli look for a head that feels heavy for its size and is tight and dark green. Overripe broccoli has a purple tinge.

110 | EatWell

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RECIPES persian style

Persian Tofu Kebabs with Tabouli & Red Onion Salad

Persian style Persian- or Iranian-style cooking has much in common with Middle Eastern cooking, with wheat as a staple and lamb, poultry and yoghurt featuring heavily. Sour flavours predominate, often supplied by things like lemon, pomegranate or sour oranges. Bring some Persian flavour into your cooking with dishes such as: marasa polo; noon barbari; herbed frittata; labneh with roasted beets, walnuts and pomegranate molasses; roasted orange and fennel salad; crispy Persian rice; Persian baked eggs; and Persian stuffed eggplant. Persian Tofu Kebabs with Tabouli & Red Onion Salad

Morasa Polo or Persian Jewelled Rice

Recipe / Adam Guthrie Persian food is simple yet abundantly colourful. Serves: 4

Recipe / Adam Guthrie Morasa Polo is the Persian name for this dish. Morasa means jewels and it is often made at major Persian festivals such as Nowruz, the Persian New Year, and at weddings. Serves: 2-4

3 cups fresh parsley, finely chopped 1 cup fresh mint, finely chopped ½ red onion, finely diced 1 Lebanese cucumber, diced 3 tomatoes, diced Juice ½ lemon Salt, to taste Red Onion Salad ½ red onion, very finely sliced ¼ tsp sumac Juice ½ lemon

450g firm tofu Tabouli 1 cup cooked quinoa To make the marinade, dissolve the crushed saffron threads in 1–2 tbsp of hot water in a bowl for 2–3 mins. Add the water, diced onion, lemon juice, cashews, turmeric, pepper and salt and the saffron bowl water to a blender and blend until smooth. For the tofu kebabs, skewer the tofu cubes onto wooden skewers then submerge them in the marinade for a minimum of 2 hours to soak up the colour and flavour. Remove the kebabs from the marinade and place on a plate ready to grill. Cook the tofu skewers on a hot non-stick grill, turning until the tofu is golden brown on all sides. 112 | EatWell

12 baby truss tomatoes Noom barbari (recipe on page 114)

For the tabouli, place the cooked quinoa, parsley and mint, red onion, cucumber, tomatoes, lemon juice and salt into a bowl and mix well. For the red onion salad, add the onion, lemon juice and dust with sumac spice and serve. For the grilled tomatoes, skewer the tomatoes and cook on a hot grill, turning until the tomatoes are soft and juicy, but still intact. To serve, squeeze fresh lemon juice over the tofu kebabs and serve with the grilled tomato skewers, red onion salad, tabouli and noom barbari (recipe on page 114).

½ tsp saffron threads ½ tsp fennel seeds ½ tsp cumin seeds ¼ tsp cinnamon ¼ tsp cardamom ¼ tsp allspice ½ onion, diced 1½ cups brown basmati rice, rinsed & drained

2 bay leaves 1 lemon ½ cup dried cranberries ½ cup dried apricots, diced ½ cup pistachios, shelled ¼ cup slivered almonds ½ pomegranate seeds, to garnish

Place the saffron threads into a bowl and add 2½ cups of hot water then set aside to allow the saffron to colour the water. Place a large skillet on a medium heat and add fennel, cumin and cinnamon and stir with a wooden spoon until they are fragrant, then add cardamom and allspice and stir to combine. Add onion and sauté until the onion is soft. Add a dash of water and stir, cooking until the onion is translucent. Add the basmati rice, bay leaves, lemon rind and the 2½ cups of saffron water to the skillet, then stir to combine. Season with salt and pepper. Add the cranberries, chopped apricots, pistachio nuts and almonds and mix well. Cover the rice with a tight-fitting lid and cook on low to medium heat for about 10 mins, then turn off the heat and let it sit, covered, for another 10 mins until the rice is cooked. There will be a crust that forms on the base of the pan. This is the traditional way of serving it and adds a nice texture to the dish. Fluff the rice with a fork and mound it onto a plate. Garnish the top with the pomegranate seed.

Photography: Adam Guthrie

Marinade ¼ tsp saffron threads, crushed & dissolved in 1–2 tbsp hot water 2 cups water 1 small brown onion, diced ⅔ cup lemon juice ¼ cup raw cashews, soaked in hot water for 10 mins ¼ tsp turmeric ½ tsp cracked pepper Salt, to taste

Morasa Polo or Persian Jewelled Rice

EatWell | 113

RECIPES persian style Persian Noon Barbari

Persian-Inspired Herbed Frittata Recipe / Jacqueline Alwill A herb-rich, scrumptious addition to any Persian-inspired dinner or just a wholesome meal in itself. Full of protein from eggs and lentils but with bonus added fibre from lentils. Fresh herbs can be used interchangeably with parsley and mint as required. Serves: 8

8 eggs 1 × 400g tin brown lentils or 300g cooked lentils, rinsed & drained 2 cloves garlic, finely chopped

¼ cup finely chopped fresh coriander ¼ cup finely chopped fresh dill 4 Asian shallots, white part only, finely chopped Sea salt & black pepper

Pre-heat oven to 180°C and line a 20cm round baking or pie dish with greaseproof paper. In a mixing bowl, whisk eggs until there is a uniform colour and texture, then add lentils, garlic, fresh herbs and shallots and season with sea salt and black pepper. Pour into a lined dish then place in the oven to cook for 40 mins. Cool in the tin for about 10–15 mins then serve. This frittata will keep well for up to 3 days.

Persian Noon Barbari Recipe / Adam Guthrie This Persian flatbread is also known as Nan-e Barbari or Noon Barbari and is a must-try for those who love baking bread. It is super tasty and nutritious and is best eaten freshly baked from the oven. Serves: 4

½ cup plain flour, for dusting Topping 2 tsp black sesame seeds 2 tsp whole flaxseeds

Pre-heat oven to 250°C Place the 2 cups of warm water into a large bowl and sprinkle the dry yeast in. Add the sugar to the top of the water and leave it in a warm dark place for about 10 mins to allow the yeast to activate and create a foam. Add the flour and the salt to the yeast and mix it until just blended. This dough will be a little sticky. Allow the dough to rest for 10 mins. Add the flaxseed meal to the bowl and knead the dough for about 5 mins, adding extra flour to create a smooth but sticky elastic dough. Place the kneaded dough into a bowl and cover to allow the dough to rest in a warm place until it has doubled in size — about 1 to 2 hours. Punch the dough in the centre and pull up the sides over the top and turn over the bowl to place the dough on a floured surface. Divide it into 4 portions. Press the balls by hand to remove air bubbles. Dust the surface with flour and use a rolling pin to make one oval shape 15cm × 30cm from each of the rounds, then use the rolling pin to support the bread as you transfer it onto greaseproof lined baking trays. Let the dough rest at room temperature and allow the dough to rise again for 20 mins. One at a time, brush some water on the surface of each loaf and sprinkle ¼ tsp each of black sesame seeds and whole flaxseeds over the surface. Sprinkle a little salt over the top, then score deep lines across the top of the surface with the back of a butter knife. Allow the bread to rest for a further 5 mins. Bake the bread on baking trays in the preheated oven at 250°C for 8–10 mins. If the tops have not browned, use the grill within the oven for 10–30 secs. Serve the bread warm with accompanying Persian dishes. It also goes well with dips such as hummus. 114 | EatWell

Persian-Inspired Herbed Frittata

Photography: Jacqueline Alwill

2 cups warm water 1 packet dry yeast 1 tsp sugar 4½ cups plain wholemeal flour 2 tsp salt 2 tbsp flaxseed meal

Fragrant Saﬀron Rice Recipe / Jacqueline Alwill A most delicious variation on rice that almost becomes the hero dish of the table itself! This rice will be an inclusion in any Persianinspired menu in your kitchen in no time. Serves: 6 as a side

400g basmati rice 1 small red onion, sliced into thin strips ½ cup walnuts, roughly chopped 2 tbsp extra-virgin olive oil 1 × 400g tin chickpeas, rinsed & drained or 250g cooked 1 cup fresh chopped coriander leaves & stalks

1 cup fresh chopped parsley leaves & stalks Sea salt & black pepper Saffron Blend ¼ tsp saffron ¼ cup (40g) butter Sea salt

Pre-heat oven to 200°C. Rinse the basmati rice and soak (with enough water to cover about 1cm above the rice) for 15 mins. While rice is soaking, fry the onions and walnuts in 1 tbsp of olive oil for 6–8 mins or until the onions are translucent and the walnuts are toasty. Remove from heat and set aside. Coat the base and sides of a medium-sized deep baking dish with 1 tbsp olive oil. Once rice is soaked, drain and add to a large bowl with chickpeas, coriander and parsley, season, toss, then pour into the baking dish. Combine saffron, butter and a pinch of salt in a medium saucepan and melt. Once melted, add 680mL boiling water. Pour over the rice mix. Cover with baking paper and place in oven to cook for 20 mins. Remove from oven and leave to stand a further 8–10 mins. Take paper off, top with the toasty walnuts and onions and serve.

Fragrant Saffron Rice Beetroot Yoghurt Dip

Beetroot Yoghurt Dip Recipe / Jacqueline Alwill Beetroot dip is a super-nutritious snack to keep in the fridge with many of the traditional beetroot dip flavours originating or inspired by the Borani Beet Dip of Persia. I created my take on this dip some years ago and it’s a treat to share it with you. Serves: 8–10

550g roasted beetroot ½ cup natural unsweetened yoghurt or dairy-free yoghurt ½ tsp ground cumin 1 clove garlic, crushed

2 tbsp lemon juice 1 tsp dried mint Good pinch sea salt & black pepper

Place all ingredients in a food processor or blender and blitz to a creamy consistency. Serve with crackers, flat bread, vegetable sticks such as carrot, celery and capsicum for the ultimate veggie snack hit. Store in a jar or airtight container in fridge for 1 week.

Beetroot dip is a super-nutritious snack to keep in the fridge with many of the traditional beetroot dip ﬂavours originating or inspired by the Borani Beet Dip of Persia. EatWell | 115

RECIPES persian style Labneh with Roasted Beets & Walnuts & Pomegranate Molasses

Roasted Orange & Fennel Salad Recipe / Lisa Guy Fennel is a good source of fibre that helps reduce cholesterol levels and promotes bowel health. Fennel also provides the B vitamin folate which helps reduce the risk of cardiovascular disease and is needed to make healthy red blood cell formation. Serves: 4

1 large orange, top & bottom cut off 2 large fennel bulbs, halved & cut into slices 1cm thick — set fronds aside Olive oil Sea salt Dressing 1 tbsp maple syrup or raw honey 2 tbsp red-wine vinegar

Labneh with Roasted Beets & Walnuts & Pomegranate Molasses Recipe / Lisa Guy Labneh is a thick and creamy soft cheese that is made from yoghurt. This popular Middle Eastern cheese is rich in protein and provides calcium, vitamin D and probiotics to support bone and gut health. Serves: 4

Labneh (this should be made 2 days before) 1½ cups organic Greek yoghurt ¼ tsp sea salt 2 bunches baby beetroots, tops removed Olive oil Pinch sea salt

Handful toasted walnuts or pecans Handful baby greens

2 tbsp olive oil 1 large handful rocket 2 radicchio, torn into pieces Handful toasted pecans, pistachios or walnuts, roughly chopped Small bunch mint leaves, roughly chopped 90g Persian feta, crumbled Pomegranate seeds

Pre-heat oven to 200°C and line a baking tray with baking paper. Slice the orange into thin slices then cut in half. Arrange fennel slices on a baking tray and brush with olive oil and sprinkle with sea salt. Place orange slices on another tray. Bake fennel and orange for 20 mins until golden brown. Combine all dressing ingredients in a jar and shake well. Squeeze the leftover orange peels and add juice to dressing. Toss rocket and radicchio in a tbsp of dressing and arrange on a serving plate. Arrange greens on a serving plate and top with orange slices, fennel, fennel fronds, pecans, mint and feta. Drizzle with more dressing. Tip: Buy organic oranges seeing you will be leaving the peel on.

Fennel is a good source of ﬁbre that helps reduce cholesterol levels and promotes bowel health

Dressing 3 tbsp pomegranate molasses 1 tbsp red-wine vinegar 2 tsp raw honey or maple syrup ¼ cup olive oil

116 | EatWell

Photography: Lisa Guy, Lisa Holmen

To make the labneh, mix sea salt through the yoghurt. Place a large sieve lined with either a tea towel or double-layered cheesecloth over a deep bowl. Pour the yoghurt into the sieve and then bring up the sides of the cloth to cover the yoghurt. Place bowl in the fridge for 2 days to allow all the liquid to drain. You can gently squeeze any excess liquid out when ready. Pre-heat oven to 200°C. Place baby beetroots in a baking tray, drizzle with oil and season with sea salt and cover with foil. Bake for 60 mins, then allow to cool before cutting in half. Combine all dressing ingredients in a jar and shake well. Spread the labneh out on a serving dish with a spoon then drizzle with olive oil. Top with baked beetroots, drizzle with pomegranate dressing, toasted walnuts, and baby greens. Serve as a side dish with crusty bread or toasted flat bread. Roasted Orange & Fennel Salad

Persian Baked Eggs Recipe / Lisa Holmen This dish is like comfort in a bowl. Dial up the spice with the addition of chilli, or it’s equally delicious without. Serve with a side of yoghurt and toasted flat bread. Adjust baking time in the oven accordingly for runny or hard egg yolks. Serves: 2-4

1 tbsp olive oil 1 brown onion, finely diced 1 clove garlic, minced 1 tsp ground cumin 1 red capsicum, diced

1 × 400g tin chickpeas, drained & rinsed 1 × 400g diced tomatoes 4 eggs Persian feta, coriander leaves, dukkha, flat bread, to serve

Pre-heat oven to 200°C. Heat olive oil in a medium-size frying pan over medium to high heat. Add the onion and cook for 4–5 mins until soft and translucent, then add the garlic, cumin and capsicum and cook until aromatic. Add the chickpeas, tomatoes and a ⅓ cup of water and bring the mixture to a boil. Reduce to a simmer and cook for 5–10 mins until the chickpea mixture thickens. Using a spoon, make 4 indents in the mixture and crack an egg into each indent. Transfer the pan to the oven and bake for 5–10 mins. Top with Persian feta, coriander leaves and dukkha. Serve immediately with flat bread.

Persian Baked Eggs

Crispy Persian Rice

Crispy Persian Rice Recipe / Lisa Guy This pan-fried Persian rice dish called tahdig ‘bottom of the pan’ has a crisp golden crust with soft fluffy rice inside. This delicious side dish goes well with roasted fish, chicken or lamb. Serves: 4

2 cups basmati rice, soaked overnight 1 tsp sea salt 2 heaped tbsp Greek yoghurt 1 tsp turmeric

Pinch saffron 3 tbsp olive oil Coriander, slivered almonds, pistachios, pomegranate seeds, to serve

Drain soaked rice. Par-boil the rice by bringing 4 cups of water to boil in a large pot, adding rice and salt and cooking over medium heat for 8 mins. The rice should be starting to soften. Drain and run under cold water. Combine 1¼ cups of rice with yoghurt. Dissolve turmeric and saffron in 2 tbsp of boiling water. In a medium-size non-stick pan over medium heat, add olive oil and turmeric and make sure pan is well coated. Add the yoghurt rice first to the pan so the whole bottom of the pan is covered, then add the plain rice. Make 5 holes through the rice with the end of a knife or spoon. Cook for 10 mins on medium heat then cover and reduce heat to low and cook for another 30 mins. To remove, place a plate over pan and flip rice upside down. Top with roughly chopped corriander, slivered almonds and pomegranate seeds. EatWell | 117

RECIPES persian style Persian Stuffed Eggplant

Persian Cucumber & Tomato Salad (Salad-e-Shirazi) Recipe / Lisa Holmen This is one of the most popular dishes in Iran. The beautiful medley of cucumber, fresh herbs, tomatoes and lime give it a lovely zesty flavour. Enjoy it on its own or as a side dish with something heartier like a stew. Depending on how thick the cucumber skin is, you can leave it either peeled or unpeeled depending on the texture you prefer. Serves: 2–4

3 Persian cucumbers, finely diced ½ red onion, finely diced 3 ripe Roma tomatoes, finely diced 3 tbsp chopped fresh herbs such as parsley, coriander, dill 1 tbsp dried mint

Vinaigrette Juice 1 large lime ½ tsp lime zest 2 tbsp extra-virgin olive oil Sea salt & ground black pepper, to season

Combine the cucumber, onion, tomato and herbs in a large bowl. To make the salad vinaigrette, whisk the lime juice and zest with the olive oil and season to taste with sea salt and pepper. Drizzle the vinaigrette over the salad ingredients and toss gently. Cover and chill until ready to serve.

Persian Cucumber & Tomato Salad (Salad-e-Shirazi)

Persian Stuﬀed Eggplant Recipe / Lisa Holmen These eggplants are beautifully balanced with savoury and sweet flavours. The addition of pomegranate molasses is a subtle natural sweetener to the dish and the pomegranate seeds provide a lovely burst of freshness on the palate. Substitute lamb with lentils to make a vegetarian version. Serves: 6

½ tsp ground cumin Black pepper, to season ¼ cup pomegranate molasses 50g feta 4 tbsp parsley, chopped 1 pomegranate, seeds

Pre-heat oven to 190°C. Cut the eggplants in half lengthways, then using a sharp knife, cut diamonds in a lattice pattern on the top of each eggplant half and drizzle with half (2 tbsp) of the olive oil. Bake in the oven for 45–50 minutes until tender. While the eggplants are cooking, prepare the lamb mince. Heat the rest of the olive oil in a large saucepan over medium to high heat then add the onion and garlic and cook until soft then add the cumin and cook for another minute. Add the lamb mince and cook until golden brown and cooked through. Season to taste. Stir in the pomegranate molasses and cook for 2–3 mins until the liquid is reduced. To serve, place the eggplants on a serving dish and top with the lamb mixture followed by the feta, parsley and pomegranate seeds. 118 | EatWell

Photography: Lisa Holmen

3 eggplants, cut in half lengthways 4 tbsp olive oil 1 brown onion, finely diced 5 cloves garlic, minced 450g lean lamb mince

EAT WELL food source

Coﬀex Coﬀee

Explore Cuisine Bean & Pulse Pastas

Coffex award-winning coffee is a blend of high-altitude-grown beans, which are fair trade and certified organic. Specially roasted and blended to produce a smooth, medium-bodied espresso, fairness never tasted so good. W: coffex.com.au

Explore cooking in a completely new way with no guilt or restrictions. Just limitless possibilities. That’s the power of Explore Cuisine: organic, gluten-free, plant-based and protein-rich alternatives to traditional pasta. W: explorecuisine.com

HoneyLife HoneyLife prides itself on producing top-quality honey. Its best-selling product, Manuka Honey, is used for a wide range of applications, from internal uses for conditions such as stomach ulcers, colds and flu and mouth diseases to external applications for skin conditions, wound infections and more. Manuka Honey is a complex honey that goes far beyond a simple table honey. It has been the focus of extensive scientific research evidencing remarkable natural properties that have antibacterial, antiviral and anti-inflammatory properties. Not only does this honey taste delicious, it also provides an array of health and medicinal benefits. Honey is also a good sugar substitute for any desert recipe or bakery. W: honeylife.com.au

Organic Merchant’s Spirit Dust Utilising the ancient restorative powers of raw cacao, cinnamon and ashwagandha, Organic Merchant’s Spirit Dust is a must-have daily tonic to reduce the symptoms of stress and adrenal fatigue. Use in your morning smoothie, in baking or mixed with oat milk and honey to create a creamy hot chocolate. W: organicmerchant.com.au

Lakanto Proudly 100 Per Cent Australian Grown Black Tea Nerada single origin black tea is cultivated on the Atherton Tablelands in Far North Queensland. The high altitude, rich volcanic soils and ample rainfall provide the perfect conditions for growing this unique, aromatic and full-bodied black tea that rivals the best in the world. W: neradatea.com.au

Lakanto Golden Malt Flavoured Syrup is a versatile ingredient with a delicious touch of sweetness. Use as a 1:1 replacement for rice-malt syrup with 75 per cent less calories. Made from 61 per cent Australian ingredients, Lakanto Golden Malt Flavoured Syrup is 100 per cent naturally sweetened, low carb, keto-friendly, vegan, gluten-free, GMO-free and recommended by I Quit Sugar. W: lakanto.com EatWell | 119

Ceres Organics Plant-based goodness just got a whole lot better. Stuck for delicious meat-free options for lunch or dinner? Try Ceres Organics’ great plant-based options. From the new Banana Blossom, a great fish substitute, to jackfruit as a pulled pork substitute through to our plant protein-packed burger and fritter mixes, you can’t go wrong. W: ceresorganics.com.au

Grand Italian Gnocchi At Grand Italian we are proud and passionate about authenticity and tradition and have been making pasta for Australians for more than 30 years. Grand Italian’s delicious range of gnocchi is carefully crafted by following the most traditional recipes for a gnocchi that is just like home-made. W: 7chefs.com.au

Ceres Organics Indulgent Ceres Organics’ new indulgent products are sure to be crowd pleasers. Whether you’re addicted to all things nut butter and crave indulgent salted caramel or banoffee peanut butters, or would prefer light crispy coconut rolls in original or espresso flavours, we know they’ll all be a hit and you’ll be coming back for more. W: ceresorganics.com.au

Hemp Foods Produced from hulled hemp seeds, Hemp Gold™ Seed Oil is loaded with vitamin E, cholesterol-fighting phytosterols and plant-based essential omega’s 3 and 6. Hemp Gold™ is lighter in colour and taste than traditional hemp oil, making it the perfect addition to any meal. W: hempfoods.com.au

The Bare Bird Kez’s Kitchen Choc Golden Snaps Niulife Niulife’s Vegan Fysh Sauce has the same fish sauce taste while being 100 per cent plantbased. It’s a deliciously healthy fish-free alternative containing no preservatives, gluten or MSG. Use as a direct vegan substitute for fish sauce in stir-fries, marinades and laksas. niulife.com.au 120 | EatWell

Kez’s Kitchen crunchy hand-crafted biscuits are created from wholesome ancient grains, coconut, almonds and golden syrup. Dipped in decadent chocolate goodness as a final touch of blissfulness, they are gluten-free, FODMAPfriendly, vegan, dairy-free and without preservatives. Find them in the health food aisle at Woolworths and online. W: kezs.com.au

EAT WELL food source

Pana Organic Hazelnut Spread

Pana Organic Salted Caramel Frozen Dessert

This Hazelnut Chocolate Spread will unleash your inner child. Amazingly smooth and easy to devour, simply dip, spoon, lick and spread. The jar never lasts long. W: pana-organic.com

Pana Organic’s frozen desserts come in tub and stick varieties. They’re bursting with flavourful dreaminess to be enjoyed at any time of day. Scoop-ability factor is high — and remember, their Salted Caramel is not for sharing! W: pana-organic.com

Pana Organic 100 per cent Cacao Powder

Pana Organic Baking Pieces (White, Mylk, Caramel & Dark)

Pana Organic’s bake range is made from the same top-quality, plant-based and organic goodness as their chocolate. It’s an entirely guilt- and gluten-free range that includes 100 per cent cacao powder. Time to create the most drool-worthy vegan treats! W: pana-organic.com

It’s the moment your inner chef has been waiting for … Pana Organic’s guilt- and gluten-free bake range is here. Baking chocolate pieces in four irresistible flavours full of the samequality plant-based goodness Pana Organic is known for — ready for you to work your creative kitchen magic. W: pana-organic.com

Tilda

Chris’ Foods

Whether you’re cooking up a curry, building a burrito or finding the perfect rice to go with your favourite seasoned chicken, Tilda has you covered. A delicious meal or accompaniment that is ready in just two minutes. W: tilda.com

Chris’ Foods is excited to announce the launch of a new and delicious Smooth Hommus. Their new recipe has no added sugar, is plant-based and is packed with protein. Why not spread some on your toast today? W: chrisfoods.com.au

That’s Amore Fiore di Burrata

Bertolli Organic Fruity

Burrata is a money bag-shaped mozzarella filled with strips of mozzarella that are bathed in cream. This cheese is made entirely by hand using only local farm-fresh milk. Cut through the outer layer of mozzarella and it’s obvious why this cheese is called burrata, meaning “buttered” in Italian. The inside is soft and oozy! W: thatsamorecheese.com.au

Bertolli Organic is a range of extra virgin olive oils made from organic olives, so no pesticides or chemicals are used in the growing, harvesting or pressing of the olives. Try Bertolli Organic Fruity on meat, pasta or as a finishing drizzle. With Bertolli Organic the recipe is simple. W: bertolli.com

Mazzetti l’Originale Balsamic Vinegar of Modena – Gold Label Turn your dish into a masterpiece with Mazzetti Balsamic Vinegar, made following third generation family recipes. Matured and bottled in the heart of Italy, the Gold Label Balsamic Vinegar is medium bodied with a hint of sweetness, perfect to drizzle on grilled meats and vegetables. W: mazzettioriginale.com.au EatWell | 121

EatWell index

Index A B

ffogato, Chai 103 Almond Tahini Hummus 50 Avocado & Corn Salsa 85 anana Blossom Noodle Soup 51 Bananas Banoffee Peanut Butter Banana Pancakes 66 Gluten-free Pear & Banana Cake 60 Banoffee Peanut Butter Banana Pancakes 66 Beans French-Inspired Simmer Stew 22 Mexican Beans with a Tomatillo Salsa 30 Beef Beef Ragu 96 Beef Stew 28 Mexican Share Platter 48 Souvlaki Share Platter 46 Stir-Fry Cashew Beef 79 Beetroot Beetroot Yoghurt Dip 115 Labneh with Roasted Beets & Walnuts & Pomegranate Molasses 116 Berries Berry, Pepita & Walnut Fruit Salad with Sweet Cashew Cream 72 Coconut Raspberry Dark Chocolate Muffins 82 Black Bean Spaghetti with Lightly Steamed Vegetables & Peanut Sauce 81 Bok Choy & Cucumber Salad 83 Broccoli Broccoli, Zucchini & Spinach Filo Pie 44 Cashews, Tofu, Broccoli in a Sweet Soy Glaze 70 Broccolini, Cashew & Chicken Stir-Fry 76 Brown Lentil & Wild Mushroom Stew 22 Brownies, Salted Caramel Peanut Butter Swirl 67 Buckwheat Pancakes 54 Burgers Roasted Cauliflower Lentil Dhal 20 Vegetarian Lentil & Walnut Patties for Burgers 92 Burrata with Grilled Peaches & Balsamic Vinegar 39 acao Cacao Quinoa Mousse 67 Nourishing Cacao Porridge 53 Caesar Salad 46 Cakes. see also Cheesecakes Coconut Raspberry Dark Chocolate Muffins 82 Fig & Date Loaf 54 Flourless Orange & Passionfruit Cakes with Cashew Frosting 74 Fruit Tea Cake 60 Gluten-Free Cinnamon Yoghurt Cake 56 Gluten-free Lemon Poppyseed Cake 58 Gluten-free Oat Cakes 60 Gluten-free Pear & Banana Cake 60 Gluten-free Vanilla Coconut Sponge Cake 58 Gluten-free Zucchini Chocolate Cake 58 Lemon & Ginger Drizzle Cake 102 Lemon Yoghurt Cake 62 Manuka Honey Banana Bread 104 Mini Chocolate Cakes 62 Salted Caramel Peanut Butter Swirl Brownies 67 Cannellini Bean French-Inspired Simmer Stew 22 Carrot & Pumpkin Soup 98 Cashews Cashew, Chicken & Broccolini Stir-Fry 76 Cashew & Parmesan Crumbed Chicken 76 Cashew Cream Cheese 70 Cashew Frosting 74 Cashew Pesto 78 Cashews, Tofu, Broccoli in a Sweet Soy Glaze 70 Cauliflower Cashew Curry 78 Green Tomato Salad with Roast Eggplant Dressing & Toasted Cashews 74 Stir-Fry Cashew Beef 79 Sweet Cashew Cream 72 Vegan Potato Salad 79 Cauliflower Cauliflower Cashew Curry 78 Chickpea, Potato & Cauliflower Stew 20 Roasted Cauliflower Lentil Dhal 90

122 | EatWell

Spiced Chickpea & Cauliflower Stew 26 Chai D’affogato 103 Cheese Cheesy Green Pockets 49 Grilled Peaches with Burrata & Balsamic Vinegar 39 Labneh with Roasted Beets & Walnuts & Pomegranate Molasses 116 Cheesecakes Coconut Mango Cheesecake 83 Mango, Lime & Coconut Vegan Cheesecake 72 Manuka Honey Cheesecake 105 Vegan Lemon Cheesecake 56 Chia Pudding 99 Chicken Cashew, Chicken & Broccolini Stir-Fry 76 Cashew & Parmesan Crumbed Chicken 76 Chicken & Ratatouille Gnocchi Bake 69 Chicken Curry Soup 84 Chicken Provençal with Olives & Artichokes 84 Chipotle Pulled Chicken with Avocado & Corn Salsa 85 Green Chicken Curry 96 Souvlaki Share Platter 46 Chickpeas Chickpea, Potato & Cauliflower Stew 20 Chickpea & Sweet Potato Stew 28 Spiced Chickpea & Cauliflower Stew 26 Chocolate. see also Cacao Coconut Raspberry Dark Chocolate Muffins 82 Gluten-free Chocolate Self-Saucing Pudding 52 Gluten-free Zucchini Chocolate Cake 58 Healthy Chocolate Pecan Turtles 87 Mini Chocolate Cakes 62 Quad Choc Cookies 35 Winter Warming Hot Chocolate 53 Chorizo Fennel Mussels 49 Cinnamon Yoghurt Cake, Gluten-Free 56 Coconut Coconut Mango Cheesecake 83 Coconut Raspberry Dark Chocolate Muffins 82 Gluten-free Vanilla Coconut Sponge Cake 58 Mango, Lime & Coconut Vegan Cheesecake 72 Cookies, Quad Choc 35 Cucumber Persian Cucumber & Tomato Salad (Salad-e-Shirazi) 118 Sweet & Salty Grilled Bok Choy & Cucumber Salad 83 Curries Cauliflower Cashew Curry 78 Chicken Curry Soup 84 Green Chicken Curry 96 Palak Tofu Curry 90 ate & Fig Loaf 54 Dhal Moong Dhal 98 Roasted Cauliflower Lentil Dhal 90 Dip, Beetroot Yoghurt 115 Drinks Chai D’affogato 103 Immunity-boosting Smoothie 105 Spiced Nerada Tea 103 Winter Warming Hot Chocolate 53 Dumplings, Golden Malt Syrup 87 damame Spaghetti with Kale Coriander Pesto 80 Eggplant Green Tomato Salad with Roast Eggplant Dressing & Toasted Cashews 74 Persian Stuffed Eggplant 118 Eggs Persian Baked Eggs 117 Persian-Inspired Herbed Frittata 114 ennel Chorizo Fennel Mussels 49 Roasted Orange & Fennel Salad 116 Fettuccine, Tuscan Kale & Mushroom 81 Fig & Date Loaf 54 Filo Pie, Broccoli, Zucchini & Spinach 44 Fish: Salmon Taco Bowl 44 Flatbread Cheesy Green Pockets 49 Lebanese Bread Pizza with Cottage Cheese, Basil & Caramelised Onions 42 Persian Noon Barbari 114 Frittata, Persian-Inspired Herbed 114 Fritter & Burger Mix Platter 50 Frosting, Cashew 74

Fruit Berry, Pepita & Walnut Fruit Salad with Sweet Cashew Cream 72 Stewed Fruits with Chai Spiced Porridge 25 Fruit Tea Cake 60 Galette, Vegetable 99 Ginger & Lemon Drizzle Cake 102 Gnocchi Chicken & Ratatouille Gnocchi Bake 69 Potato Gnocchi with Creamy Kale & Prosciutto 69 Potato Gnocchi with Turkey Meatballs 68 oney Manuka Honey Banana Bread 104 Manuka Honey Cheesecake 105 Hot Chocolate, Winter Warming 53 Hummus Almond Tahini Hummus 50 Vegan Hommus & Sesame Bites 37 ce Cream, Chai D’affogato 103

H I K

Jackfruit Nachos, Mexican 51 ale Edamame Spaghetti with Kale Coriander Pesto 80 Potato Gnocchi with Creamy Kale & Prosciutto 69 Red Lentil & Kale Stew 20 Tuscan Kale & Mushroom Fettuccine 81 Kebabs, Persian Tofu, with Tabouli & Red Onion Salad 112 abneh with Roasted Beets & Walnuts & Pomegranate Molasses 116 Lamb Lamb Cutlets with Cashew Pesto 78 Slow-Cooked Lamb Shanks 30 Lasagne Roast Pumpkin & Spinach Lasagne 94 Vegetable Lasagne 42 Lebanese Bread Pizza with Cottage Cheese, Basil & Caramelised Onions 42 Lemon Gluten-free Lemon Poppyseed Cake 58 Lemon & Ginger Drizzle Cake 102 Lemon Yoghurt Cake 62 Vegan Lemon Cheesecake 56 Lentils Lentil & Mushroom Spaghetti Bolognese Sauce 94 Lentil Stew 29 Roasted Cauliflower Lentil Dhal 90 Vegetarian Lentil & Walnut Patties for Burgers 92 Wild Mushroom & Brown Lentil Stew 22 Loaves Fig & Date Loaf 54 Manuka Honey Banana Bread 104 angos Coconut Mango Cheesecake 83 Mango, Lime & Coconut Vegan Cheesecake 72 Manuka Honey Manuka Honey Banana Bread 104 Manuka Honey Cheesecake 105 Meatballs, Turkey, with Potato Gnocchi 68 Minestrone Soup 29 Moong Dhal 98 Mousse, Cacao Quinoa 67 Muesli Bars, Raw Nut-Free 86 Muffins, Coconut Raspberry Dark Chocolate 82 Mushrooms Lentil & Mushroom Spaghetti Bolognese Sauce 94 Mushroom San Choy Bao 48 Red Wine, Mushroom & Root Vegetable Stew 24 Tuscan Kale & Mushroom Fettuccine 81 Wild Mushroom & Brown Lentil Stew 22 Mussels, Chorizo Fennel 49 achos, Mexican Jackfruit 51 Noodles Banana Blossom Noodle Soup 51 Japanese-Inspired Immune-Boosting Simmer Stew with Noodles 24 Noon Barbari 114 Nuts. see also Cashews Healthy Chocolate Pecan Turtles 87 Vegetarian Lentil & Walnut Patties for Burgers 92 at Cakes, Gluten-free 60 Oranges Flourless Orange & Passionfruit Cakes with Cashew Frosting 74 Roasted Orange & Fennel Salad 116 ancakes Banoffee Peanut Butter Banana Pancakes 66 Fluffy Buckwheat Pancakes 54

O P

Passionfruit & Orange Flourless Cakes with Cashew Frosting 74 Pasta Chicken & Ratatouille Gnocchi Bake 69 Edamame Spaghetti with Kale Coriander Pesto 80 Lentil & Mushroom Spaghetti Bolognese Sauce 94 Organic Black Bean Spaghetti with Lightly Steamed Vegetables & Peanut Sauce 81 Potato Gnocchi with Creamy Kale & Prosciutto 69 Potato Gnocchi with Turkey Meatballs 68 Roast Pumpkin & Spinach Lasagne 94 Tuscan Kale & Mushroom Fettuccine 81 Vegetable Lasagne 42 Pasties, Vegetable, with Spelt & Ghee Crust 92 Peaches, Grilled, with Burrata & Balsamic Vinegar 39 Peanut Butter Banoffee Peanut Butter Banana Pancakes 66 Peanut Butter Sauce 81 Salted Caramel Peanut Butter Swirl Brownies 67 Pear & Banana Gluten-free Cake 60 Pecan Turtles, Healthy Chocolate 87 Pesto Cashew Pesto 78 Edamame Spaghetti with Kale Coriander Pesto 80 Pies Broccoli, Zucchini & Spinach Filo Pie 44 Vegetable Pasties with Spelt & Ghee Crust 92 Pizza Lebanese Bread Pizza with Cottage Cheese, Basil & Caramelised Onions 42 Vegan Pizza with Cashew Cream Cheese 70 Platters Fritter & Burger Mix Platter 50 Mexican Share Platter 48 Souvlaki Share Platter 46 Poppyseed Cake, Gluten-free Lemon 58 Porridge Nourishing Cacao Porridge 53 Stewed Fruits with Chai Spiced Porridge 25 Potatoes Chickpea, Potato & Cauliflower Stew 20 Potato Gnocchi with Creamy Kale & Prosciutto 69 Potato Gnocchi with Turkey Meatballs 68 Vegan Potato Salad 79 Puddings Easy Chia Pudding 99 Gluten-free Chocolate Self-Saucing Pudding 52 Pumpkin Pumpkin & Carrot Soup 98 Roast Pumpkin & Spinach Lasagne 94 uiche, Vegan Tofu & Vegetable Crustless 40 Quinoa Cacao Quinoa Mousse 67 Moroccan Vegetable Stew with Quinoa 26 aspberry Coconut Dark Chocolate Muffins 82 Ratatouille & Chicken Gnocchi Bake 69 Red Onion Salad 112 Rice Crispy Persian Rice 117 Fragrant Saffron Rice 115 Morasa Polo or Persian Jewelled Rice 112 Ricepaper Rolls, Rainbow 40 affron Rice 115 Salads Green Tomato Salad with Roast Eggplant Dressing & Toasted Cashews 74 Persian Cucumber & Tomato Salad (Salad-e-Shirazi) 118 Red Onion Salad 112 Roasted Orange & Fennel Salad 116 Super Caesar Salad 46 Sweet & Salty Grilled Bok Choy & Cucumber Salad 83 Tabouli 112 Vegan Potato Salad 79 Salmon Taco Bowl 44 Salsa Avocado & Corn Salsa 85 Tomatillo Salsa 30 Salted Caramel Peanut Butter Swirl Brownies 67 San Choy Bao, Mushroom 48 Sauces Beetroot Yoghurt Dip 115

Q R

Cashew Pesto 78 Edamame Spaghetti with Kale Coriander Pesto 80 Peanut Butter Sauce 81 Seafood Chorizo Fennel Mussels 49 Salmon Taco Bowl 44 Share Platters Fritter & Burger Mix Platter 50 Mexican Share Platter 48 Souvlaki Share Platter 46 Smoothie, Immunity-boosting 105 Soup Banana Blossom Noodle Soup 51 Chicken Curry Soup 84 Minestrone Soup 29 Pumpkin & Carrot Soup 98 Souvlaki Share Platter 46 Spaghetti Edamame Spaghetti with Kale Coriander Pesto 80 Lentil & Mushroom Spaghetti Bolognese Sauce 94 Organic Black Bean Spaghetti with Lightly Steamed Vegetables & Peanut Sauce 81 Spinach Broccoli, Zucchini & Spinach Filo Pie 44 Roast Pumpkin & Spinach Lasagne 94 Sponge Cake, Gluten-free Vanilla Coconut 58 Sweet Potato & Chickpea Stew 28 abouli 112 Taco Bowl, Salmon 44 Tahini Hummus, Almond 50 Tarts Vegan Tofu & Vegetable Crustless Quiche 40 Vegetable Galette 99 Tea Chai D’affogato 103 Spiced Nerada Tea 103 Tea Cake, Fruit 60 Tofu Cashews, Tofu, Broccoli in a Sweet Soy Glaze 70 Japanese-Inspired Immune-Boosting Simmer Stew with Noodles 24 Palak Tofu Curry 90 Persian Tofu Kebabs with Tabouli & Red Onion Salad 112 Vegan Tofu & Vegetable Crustless Quiche 40 Tomatillo Salsa 30 Tomatoes Green Tomato Salad with Roast Eggplant Dressing & Toasted Cashews 74 Persian Cucumber & Tomato Salad (Salad-e-Shirazi) 118 Turkey Meatballs with Potato Gnocchi 68 egetables French-Inspired Simmer Stew 22 Japanese-Inspired Immune-Boosting Simmer Stew with Noodles 24 Moroccan Vegetable Stew with Quinoa 26 Red Wine, Mushroom & Root Vegetable Stew 24 Vegetable Galette 99 Vegetable Pasties with Spelt & Ghee Crust 92 alnut & Lentil Vegetarian Patties for Burgers 92 oghurt Beetroot Yoghurt Dip 115 Gluten-Free Cinnamon Yoghurt Cake 56 Lemon Yoghurt Cake 62 Zucchini Broccoli, Zucchini & Spinach Filo Pie 44 Gluten-free Zucchini Chocolate Cake 58

W Y

Alwill, Jacqueline 14, 22, 24, 42, 44, 56, 58, 90, 92, 114–115 Guthrie, Adam 12, 20, 22, 40, 42, 54, 56, 70, 72, 112, 114 Guy, Lisa 14, 25–26, 58, 60, 72, 74, 92, 94, 116–117 Harding, Georgia 13, 48–49, 78–79, 96, 98 Holmen, Lisa 13, 28–29, 98–99, 117–118 Minnebo, Danielle 12, 29–30, 60, 62 Neofit, Raquel 14, 46, 48, 76, 78

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