in health Food based medicine
treat the problem not the symptoms... Low GI foods & the link between type 2 diabetes
winter edition
Winter 2015 1
WINTER 2015
Eating in season... Featuring winter delights
contributors
note from the CEO Hi there,
John Coote John is the Chief Executive Officer of Kadac. With a background in retail, merchandise, marketing and distribution across Asia Pacific, John joined the Kadac team in April 2012. John has a passion for sports, truth in labelling, literature and The Red Hot Chilli Peppers. Contact: jcoote@kadac.com.au
Roger Pitt Roger Pitt is a Director and shareholder of Kadac having joined the company in 1990. Roger loves to travel far and wide to find new and interesting products that are good for you. His current interests include learning French and developing business opportunities in South America for the benefit of low income rural communities. Contact: rpitt@kadac.com.au
Di Laws Di is the Sales & Marketing Manager for Kadac and joined the team in March 2013. With a background in Retail Operations, Sales, Marketing and Management for small and large businesses across Asia Pacific, Di is passionate about the health of the retail industry, the customer experience, eating organically and eating up life. Contact: dlaws@kadac.com.au
Anna Batsanis Anna Batsanis is the Editor of the Kadac in health magazine and a qualified Holistic Nutritionist. With a background in retail, food coaching and educating, Anna has a passion for yoga, cultural cooking and women’s health and well-being.
3 years ago when I joined Kadac I was surprised by the intensity that was placed on all products and their construction by the Kadac team. The review of each product extended to areas such as labelling, country of origin, correct nutritional information panels and ensuring the claims made on the pack could be verified. At the time this seemed like an overly obsessive approach, to the point of commercial failure, as many products and brands that failed to be acceptable to Kadac still ended up in this market. I have seen first-hand the impacts of not following the FSANZ labelling rules. I reviewed one global branded product recently that claimed mango as a key ingredient on the front of the pack only to find that the there was no mango listed in the ingredients list on the back. In fact, there was actually no mango in the product at all. How is this possible? Have the brand managers and product developers decided they can simply make unfounded claims in the hope they will get away with it? We have seen headlines recently where products state “Product of Australia” but the definition of this is somewhat loose and open to interpretation. By example, ingredients sourced from Brazil and China but produced here can be claimed as “Product of Australia. The Patties Berry Recall has driven a lot of discussion over our labelling laws. The Federal Government wants unambiguous labelling and has begun a consultation process to ensure that all key groups; such as food manufacturers, retailers, agricultural producers and consumers are represented in the outcomes. This stakeholder engagement is a positive first step. The Cancer Council of NSW and the University of Sydney conducted research on claims made by national packaged food brands in relation to the fruit and vegetable claims made on the products. In a review of over 760 juices, soups and snacks on the market, approximately 50% actually featured a fruit and vegetable claim. The findings suggested that one third of this group failed a basic nutrition test on the levels of salt, sugar and fat levels. One brand, as an example, was stating that their product contained one serve of fruit per serve, which would equate to 30g of fruit, but in actual fact, the contents had 8g less than the correct level of fruit to make such a claim. There are many other examples, but what is clear is the need for the labelling laws to be enforced and this is a key area of opportunity for the regulators. I have a strong belief in the need for label and sourcing transparency. I want to know, “where does it come from, what has been used to make it and as importantly, I want to buy products with ingredients I can easily identify. I know I am not alone on this... Now on reflection, this makes the overly obsessive actions taken by Kadac worthwhile and I am an advocate. The Kadac team is determined to protect brand integrity and any product we deliver to you will have truth in labelling and claims. There is no place for ambiguous labels or baseless claims in the Kadac product mix. The whole concept of understanding the path from field to table is essential to us and we know it is to you too. Thank you for your continued support and happy trading. John Coote, CEO KADAC
from the editor We are pleased to bring you the Winter 2015 edition of the Kadac in health magazine. This edition explores the topics around winter wellness, internal health and low glycemic foods. We look at how alkaline foods impact immune health and share tips on staying motivated this winter, while Naturopath Agata Krupski explores how a low glycemic diet may assist a person with type 2 diabetes.
contact
in health Editor in Chief Malathy Molligoda - mmolligoda@kadac.com.au
In our ‘Eating in Season’ section we have included delicious winter-inspired recipes by chef and paleo blogger Lara Lynch, who also enlightens us on the timeless and nutritious ‘bone broth’.
Editor Anna Batsanis - abatsanis@kadac.com.au Graphic Design Carla Walker - cwalker@kadac.com.au
In our `Talking Shop’ section, resident retailer, Di Laws talks global trends within the health channel and why it’s important to stay informed on new product innovation. We have also included the most commonly asked questions directly from our retailers.
Sales Manager - VIC & TAS Nikki Atherstone - natherstone@kadac.com.au Sales Manager - NSW & ACT Lisa Carmichael - lcarmichael@kadac.com.au Brand Manager Team Leader Natarscha Lunde - nlunde@kadac.com.au
Nutritional Biochemist and best-selling author, Dr Libby has once again contributed a wonderful piece that gives us her expert opinion on the benefits of food as medicine to build immune health, while Holistic Coach Anastasia Panourakis provides tips on staying motivated during winter.
Finally, we share new products launches, check out what’s happening in the media and list Kadac team members favourite ‘must haves’ for winter. Happy reading! Our magazine is proudly printed on 100% recycled paper & wrapped in biodegradable wrap
Anna Batsanis, Editor
contents
4 news We take a look at the biggest stories in the health and retail industry globally, plus give you the inside scoop on some new and exciting products to hit the kadac warehouse.
8 feature Editor and Holistic Nutritionist Anna Batsanis explores the facts involved in pH balancing and why it is important to include alkaline food and drinks for optimal internal functioning, whilst best-selling author Dr Libby Weaver shares her knowledge on food as medicine during winter. Plus we share some handy tips on staying motivated this winter.
15 health & lifestyle Naturopath, Mindfulness Practitioner and Massage Therapist Agata Krupski delves into the link between low GI foods and Type II Diabetes. Holistic Coach Anastasia Panourakis helps to keep us motivated and active during winter.
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19 recipes In this issue, we have included 13 winter inspired delicious recipes including hearty soups and some baked delights.
27 on trend We examine the top trends that may affect your business as well as clearing up the confusion related to the different oats on the market, plus we share some handy tips on how to maintain immune health in winter.
34 talking shop In our Talking shop section, Di Laws talks global trends within the health channel and why it is important to stay informed of new product innovation. The FAQ section answers common queries from our retail partners, along with Kadac’s QEHS Manager Kon Zissis sharing how Kadac ensures we continue to be the authentic provider of natural and organic products.
orders@kadac.com.au 1300 762Winter 0252015 3
industry news
Chocolate innovation increases... According to market research organisation Mintel, the global chocolate market slowed in 2014 as a result of increased cocoa prices. Despite the decline, chocolate innovation increased with new product launches showing growth of 18 per cent between 2013 and 2014. “The challenges facing the global market in 2014 have been related in part to supply, as the price of cocoa increased 9 per cent in the first 10 months, driven up by a number of factors including increased demand, climate change and crop disease,” said Marcia Mogelonsky, Director of Insight Mintel Food and Drink. Chocolate and confectionery manufacturing in Australia remained strong with the increase in health consciousness requiring manufacturers to be innovative with their product lines and adapt to consumer demands. Consumers have demanded ethical and sustainable products, resulting in the significant growth of fairtrade and organic chocolate products. Trends are expected to increase by 2.2 per cent in 2014-15, with revenue reaching $5.9 billion, suggests latest market research from IBIS World. Growth in chocolate sales Chocolate confectionery sales increased by 24 per cent over a five year period from 2009 to 2014, reaching $21 billion in the United States (world’s largest chocolate market). Growth appeared to be evident in Asia in 2014, with strong growth of 19 per cent in South Korea, 18 per cent in India, 16 per cent in China and 12 per cent in Vietnam. Europe leading chocolate innovation According to Mintel Global New Product Database (GNPD), Europe accounted for 51 per cent of all launches, Asia Pacific 21 per cent, North America 12 Per cent, Latin America 9 per cent and Middle East/Africa 6 per cent. In the United States, seasonal products accounted for 42 per cent of new product launches. Changing the shape or packaging with new takes on familiar products. Unflavoured and plain showed a decline, while products containing nuts, familiar flavours like beer and yoghurt have captured the consumer’s attention. “In addition to enhancing the flavour of chocolate confectionery with added ingredients, there has also been new found focus on
chocolate itself, with both white and dark chocolate gaining in popularity,” Ms Mogelonsky said. Despite the slow global chocolate market in 2014, new product development continues to be creative and unique, incorporating flavours and textures outside the ‘standard’ sweet flavour.
Health benefits of the Nordic Diet... According to a study by the Institute of Public Health and Clinical Nutrition at the University of Eastern Finland, studies examined the traditional Scandinavian style of eating, labelled the ‘Nordic Diet’, which reduced the adverse effects of obesity without the need for weight loss.
associated genes in subcutaneous adipose tissue. In overweight participants the expression of these genes reduced without weight loss. It is believed the adverse effects of overweight persons are caused by an inflammatory state in adipose tissue.
The Nordic diet advocates limiting red meat consumption, consuming three servings of fish weekly, increasing fruit and vegetables (particularly root vegetables including potatoes) while increasing whole grains like rye. It also placed an emphasis on wild food and organic produce where possible. It is based on eating seasonal, home-cooked food whilst avoiding food additives and processed ingredients, therefore creating less waste.
Overweight middle-aged men and women who displayed two or more characteristics of metabolic syndrome (hypertension, elevated fasting blood sugar levels and/or abnormal blood lipid values) were involved in the study for a period of 18-24 weeks. Half the participants followed the Nordic diet and the other half consumed low-fibre grain products, butter-based spreads and limited their fish intake.
Published in the American Journal of Clinical Nutrition, the Nordic Diet reduced the expression of inflammation-
4 Kadac In Health
Researchers found participants who consumed the Nordic diet group found the expression of several inflammationassociated genes were lower than that of the control group.
industry news
Consumers want feel good products.... High stress levels, over-committed schedules, high caffeine intake and a poor diet seems to be a common daily struggle. According to market research organisation Canadean, consumers are seeking ‘feel good’ products, this provides opportunities for manufacturers and retailers within the food and beverage industry to target this audience. “The turbulent nature of modern life is taking its toll on consumers and this is why many of them are trying to make active changes to their lifestyles,” said Michael Hughes, lead analyst at Canadean. Canadean believes consumers in 2015 are looking at improving their work life balance, as 51 per cent of consumers said they were going to make active attempts to reduce their stress levels this year, while 41 per cent said they were going to spend more time socialising. Consumers are now more than ever turning to products that allow them to be around friends and family, while encouraging them to be more in control of their lives. Retailers are able to get ahead by actively showcasing products aimed at promoting stress reduction and adrenal support, aimed at calming the nervous system – providing that “feel good feeling”. Educating your customers is key to sustaining long term rapport, increase sales and refer their family and friends.
Australians love corn... As Australia’s staple, corn continues to be a family favourite with consumers more frequently putting corn into their shopping basket. AusVeg, Australian vegetable and potato growers representative body, conducted a consumer research study called ‘Project Harvest’ monitoring consumer perception and behaviours in relation to fresh vegetables. Latest data from Project Harvest outlines consumption of corn has increased by 15 per cent since March 2014. More and more Australian’s are purchasing corn more frequently with average sales per month jumping 20 per cent over the same period. “The numbers in the latest wave of Project Harvest clearly display an upwards trend in corn’s popularity among Australian shoppers, said Kurt Hermann, AusVeg spokesperson. Mr Herman believes Australian’s continue to purchase corn for its delicious taste and for its adaptability with most meals. In addition to its delicious taste and adaptability, corn is a great source of manganese, dietary fibre, phosphorous, B vitamins and a great source of antioxidants due to its phytonutrient content. Yellow corn contains carotenoids, with high concentrations of lutein and zeaxanthin. Blue corn contains anthocyanins, while purple corn contain protocatechuic acid. These phytonutrients have been linked to strong antioxidant activity in cardiovascular conditions. Corn is suitable for the entire family, making this simple vegetable a delicious and nutritious accompaniment to any meal.
Diabetes risk reduced by high fat dairy products... New research published in the American Journal of Clinical Nutrition from Lund University in Sweden showed consumption of high-fat yoghurt and cheese were linked to a reduced risk of type 2 diabetes, while an increase in meat consumption posed a higher risk. Researchers said their new findings were in line with previous studies, which examined eating habits and the link between a high consumption of dairy products and reduced risk of type 2 diabetes. “Those who ate the most high-fat dairy products had a 23 per cent lower risk of developing type 2 diabetes than those who ate the least,” asserted Dr Ulrika Ericson, who was involved in the study. “High meat consumption was linked to an increased risk of type 2 diabetes regardless of fat content of the meat”, she said. Saturated fat is present in both dairy and meat, but certain saturated fatty acids are particularly common in dairy products. This difference could be one of the reasons why most studies show that those who eat more meat are at higher risk of type 2 diabetes, whereas those who eat a lot of dairy products appear to have a lower risk. “When we investigated the consumption of saturated fatty acids that are slightly more common in dairy products than in meat, we observed a link with a reduced risk of type 2 diabetes,” states Dr Ericson. “However, we have not ruled out the possibility that other components of dairy products such as yoghurt and cheese may have contributed to our results,” she said. Researchers took into account many dietary and lifestyle factors in the analysis, including fermentation, physical activity, calcium and Vitamin D levels. Results suggest that we should not focus solely on fat, but rather consider what foods we eat and take into account food products have different components that may be harmful or beneficial to health, and it is the overall balance that is important.
Winter 2015 5
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Truth in labelling and ethical and sustainable sourcing are, and always have been, part of the Lotus philosophy.
The new additions to the Global Organics range consists of coconut sugar, flour, oil and shredded coconut. All certified organic and sourced from their organic principle in Sri Lanka.
Real Good Food At Real Good Food, ingredients are sourced from around the globe and are minimally processed in order to preserve original flavour, nutrition and valuable oils.
Packed in Melbourne in allergen free production facilities, Lotus delivers products that are GMO free and packaged in re-sealable, oxygen barrier bags to maintain the freshness. Globally sourced, the Lotus range includes organic and premium ingredients that taste great. Lotus is “simply what it says it is” New to the Lotus brand is the Lotus Sweet Potato Flour. Gluten free and ideal for a Paleo diet, use when baking muffins, cookies or pancakes.
Real Good Food has extended its range to include four snacking tubes; cranberry, vanilla cranberry, cherry and inca berries. Packed in resealable BPA free containers, these tabs are a great healthy snacking alternative for people on the go.
Buontempo
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A nutritious and kid-friendly snack without worrying about nuts, gluten, wheat or any artificial colours. The Vanilla Crunch bars are a low salt and school-safe option, perfect for hungry little tummies.
The Ginger People love the convenience Ginger made simple. No need to peel, grate and chop fresh ginger, this is the most convenient and time-saving alternative to fresh and ground ginger. Enjoy a warming ginger tea or add a splash of ginger juice into your winter soups and marinades.
The Good Oat Co. Australian owned, certified organic delicious oat snacks, made with a blend of ancient grains comes in five flavours and are a great addition for all ages and occasions. The Good Oat Company has made it easy for retailers with a shelf ready display tray. Suitable for coeliacs with gluten free options. Just add hot or cold milk and enjoy.
just add your favourite sauce!
Backed by 20 years of manufacturing gluten free pasta in Australia, it is a quick and simple crowd pleaser.
Food for Health for fast movers... A high protein, healthy breakfast is perfect for those on the go. Australian-made, naturopathy formatted muesli pods are nutritious and delicious, just add water, stir and enjoy Spoon included.
Manuka Health gentle yet effective The new Manuka Gentle Cleanser by Manuka Health is a pH balanced and creamy cleanser suitable for all skin types containing no colours or fragrances. This luxurious cleanser is enriched with MGO™250+ Manuka Honey known to support skin cell renewal with Sweet Almond Oil and Avocado Oil, which are rich in fatty acids that can soothe, moisturise, and nourish dehydrated and sensitive skin.
Winter 2015 7
editorial feature
By Dr Libby Weaver Nutritional Biochemist & Best Selling Author
Food as medicine....
‘Let food be thy medicine’ dates back almost three thousand years, and the importance of this statement is no less important now than it was then. Food has the ability to both prevent and heal common winter illnesses such as colds, flu’s, sniffles, coughs, chapped skin and the winter blues. While there are many over the counter medications to help treat and manage these conditions, food-based options can help treat the basis of the problem rather than just the symptoms. Preserving and improving your nutritional status is vital for a strong immune system and is the best defence against winter illnesses. Eating foods rich in nutrients is the best way to do this! Mother Earth has a cleaver way of providing us with what we need most at each time of the year. Vitamin C and Zinc are essential for strong immune function and are more abundant in winter produce. Vitamin C is an essential nutrient when it comes to an immune system that is firing from all cylinders! Vitamin C is used by the body to signal the production of white blood cells to protect us when foreign bacteria or viruses enter the body. It is also present in the fluid lining in our lungs and mucous membranes, where the antioxidant activity helps prevent inflammation and damage by bacteria and viruses. It is also crucial for collagen production in the skin, something we also want to support over the winter months. Vitamin C cannot be stored in the body so we need to consume it every day. Eat a piece of fruit or add lemon, orange or grapefruit to your morning juice. Incorporate leafy greens and broccoli into stir fries to help boost your daily intake of vitamin C. Heat, light and the length of time from when the winter produce is harvested affects the level of vitamin C contained in them, so grab what you can from your local farmer’s market. Supplementing vitamin C can also be highly beneficial. Vitamin D is an important nutrient for bone health, immunity and mood regulation. Its role in bone health is to support the uptake of calcium and phosphate, which are bone strengthening minerals. Over the winter months we often find ourselves wrapped up warm with less exposure to the sun, except for our hands and faces. As the sun’s action on the cholesterol in our skin is our major source of vitamin D, it is important to spend a little time each day exposed to the sun and to increase our food sources of vitamin D which includes oily fish, organic butter and eggs. Zinc is a super star nutrient when it comes to your sparkle and shine. This mineral is critical for a large number of processes in the body including wound healing, sex hormone balance, appetite and great digestion, just to name a few. Too many people today don’t consume adequate dietary zinc while others consume a diet that is too high in substances that interfere with the absorption of this vital mineral. Poor zinc status can lead to poor blood glucose management, sugar cravings, loss of appetite, poor resistance to infection and lowered fertility.
8 Kadac In Health
editorial feature
Oysters, beef and lamb are good sources of zinc. In the plant family, seeds contain zinc, however a much smaller amount is present. If you take a zinc supplement, it is best taken before bed to support great absorption. Grandma was right about chicken soup! Bone broths contain calcium, magnesium, phosphorus and amino acids, all the nutrients that support adrenal health, the nervous system, bones, teeth, nails and the immune system. They are budget friendly and are a nourishing way to support people who feel depleted in nutrients or energy. Try making a broth from organic, grass-fed beef or lamb, or organic chicken bones with root vegetables and herbs and spices. Use the broth as a base for a vegetable soup or drink it on its own. Traditional Chinese medicine states that foods have properties that make them either warming, cooling or neutral. Warming foods are foods that dispel the cold, improve circulation and replenish the energy of the organs, all of which is greatly needed, particularly in cold winters. Examples of warming foods include ginger, garlic, turmeric, cumin, nutmeg, cinnamon, leeks, pumpkin, and lamb. Try some of these as a soup to warm you on a cold winter’s day. There are a few things I link to amazing health. Optimal nutrition of course, fresh air, movement, love, and great sleep. In fact improving the quality of your sleep will significantly improve all aspects of your health. Sleep is often the only time our bodies are able to access a part of our nervous system responsible for rest and repair. Sleep is critical for skin regeneration, immunity, hair and nail growth and all other non-vital processes the body will not prioritise during the day, particularly when under constant stress. Often forgotten but crucial to deep sleep is the minimisation of caffeine. It can take the body up to 8 hours to clear caffeine – so think about how many coffees, teas, colas and/or energy drinks you consume per day. Winter is a great time to take some time for yourself, whether it be meditating, curling up on the couch with a book or walking in the crisp morning air. Use this time to reflect on your life and find the things in your life for which you are grateful. When you feel grateful, you are present, safe and creating more love-based hormones, stepping away from fear and stress. Here, your nervous system knows there is no perceived danger to your life due to your happy demeanour, your diaphragmatic breathing and your ‘life is great’ feeling. When you are in this place of gratitude your body is no longer on red alert for your safety and can focus on digesting that lunch you ate or fighting that sniffle or growing those fingers nails. Being grateful is to be truly present in life, being in the now and realising what an incredible gift life is. To read more from Dr Libby, visit: www.drlibby.com
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The search for balance...
By Anna Batsanis Editor & Holistic Nutritionist
Consumption of alkalising greens, super foods, fresh organic fruits and vegetables are on the increase. It seems we are constantly searching for balance by looking at ways of improving our energy levels, maintaining weight and overall vitality. Healthconscious individuals are turning to the acid/alkaline diet with the idea of balancing pH levels and “alkalising” body and blood. In this article, we explore the facts involved in pH balancing and why it is important to include alkaline food and drinks for optimal internal functioning.
highly processed foods are acidic, therefore research has shown if an individual is consuming a diet high in acidic foods some of the buffering systems mentioned above will be overworked to a point where it may lead to undesirable changes to health, such as structural weakness in teeth and bones.
The pH scale In order to understand how our internal environment functions, pH needs to be discussed. pH stands for the ‘potential of hydrogen’, which is the measure of the hydrogen ion concentration in the body. This refers to whether an environment is alkaline (basic) or acidic. The total pH scale ranges between 1 – 14, with 7 being considered neutral. A pH less than 7 is acidic, while solutions with a pH greater than 7 are alkaline.
• Most vegetables
Optimal internal functioning Depending on the organ or system in the body, different areas function optimally in an acid or alkaline environment. An example of an organ which functions optimally in an acidic environment is the stomach. The stomach functions at pH 1.35 to 3.5. This range is important in effectively breaking down food and assist in fighting against opportunistic microbial organisms entering the body. If the stomach was alkaline, it would not carry out its main functions, therefore our body has structured mechanisms in place to aid in balancing. Regulating pH levels while aiming to keep the body in constant balance comes naturally to us, due to complex mechanisms. Our internal mechanisms involve buffering systems such as: the Carbonic Acid – Bicarbonate buffering system, Protein Buffer System and Phosphate Buffer System. The lungs and kidneys also work at carrying out their own mechanism to assist in balancing, while ensuring organs and cells throughout the body function optimally. These include exhalation of carbon dioxide via the lungs and elimination of hydrogen ions via the kidneys. These mechanisms assist us to prevent dietary and metabolic reactions to push the pH of our blood outside its range. Although we have mechanisms in place to maintain optimal internal functioning, the need for alkaline foods are still very necessary in providing the body with adequate nutrition. Acid / Alkaline balance When advocates of the acid/alkaline diet encourage us to alkalise our blood and overall body, most mean we should eat plenty of foods that are alkaline. The reason for this is the vast majority of 10 Kadac In Health
The following are a list of foods which are considered acidic and alkaline upon entering the body. Alkaline-forming foods include: • Most fruits, except blueberries, prunes, cranberries and plums. • Beans such as soy, lima and green • Arrowroot flour • Grains such as quinoa and amaranth • Sprouted seeds of alfalfa and chia • Raw, organic and unpasteurised honey • Garlic • Most herbs • Brewer’s yeast Acidic-forming foods include: • All meat (beef, pork, lamb or chicken) • Rice (white, brown or basmati) • Cornmeal, oats, rye, spelt, wheat • White pasta • Confectionery such as lollies/sweets or cakes • Nuts such as walnuts, pecans, cashews, dried coconut and chestnuts • Parmesan cheese • Coffee or caffeinated drinks • Sweetened yoghurt • Refined table salt • Alcoholic drinks Consuming foods which are fresh, nutritious and organic are ideal, as they are free of chemical residue, pesticides and processed ingredients. These foods are mainly in the ‘alkaline group’, as they are higher in nutritional content and vitality. Although, eliminating acidic foods from our diet may seem difficult or overwhelming, it is important to note the focus is to be aware of what foods we are consuming and where we are able to swap them for something more nutritious, while moderating our consumption of acidic foods.
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health & lifestyle
By Agata Krupski Naturopath,Mindfulness Practitioner & Massage Therapist
The link between low GI foods and type 2 diabetes... It is estimated that 280 Australians develop diabetes every day, while statistics show by 2031, 3.3 million Australians will have type 2 diabetes. The total financial cost of type 2 diabetes is estimated at $10.3 billion. However, up to 58% of cases of type 2 can be prevented by maintaining a healthy lifestyle and maintaining blood glucose control. Type 2 diabetes is based on decreased effectiveness of insulin or insufficiency of insulin, presenting with symptoms such as increased weight gain, urinary frequency, thirst and dry mouth, fatigue and lethargy. With numbers on the rise in Australia more and more consumers will be seeking alternative dietary options to manage their Type 2 diabetes, so below are some facts and suggestions which may help to maintain glucose levels and reduce symptoms associated with type 2 diabetes. Legumes – beans, lentils and chickpeas Legumes are among the lowest glycemic index (GI) foods and have been recommended in national diabetes mellitus guidelines. Statistics show legume consumption of approximately 190g per day in conjunction with a low-GI diet showed a reduced coronary heart disease risk through a reduction in blood pressure. Carbohydrates – White rice vs brown rice Rice is one of the oldest cultivated crops in the world, which provides 20% of the world’s dietary energy supply. Individuals with type 2 diabetes sometimes try to avoid carbohydrates such as rice altogether. However, high magnesium content found in brown long grain, basmati and white basmati leads to better glycemic balance, through increased insulin secretion. Additionally, studies show that steamed rice has a lower GI than boiled rice. For variety, try these low GI carbohydrates… 12 Kadac In Health
• Parboiled or brown, basmati, Mahatmi, Doongara rice • Wholegrain or brown pasta • Beans • Barley • Traditional rolled oats • Buckwheat flour • Wholegrain organic breads (rye bread, essene, spelt, Kamut) • Millet • Amaranth For individuals experiencing weight gain, urinary frequency, thirst and dry mouth, fatigue and lethargy, a visit to your GP is recommended to get fasting glucose levels tested. Lastly, if you are living with type 2 diabetes, here are my top 5 healthy eating and lifestyle suggestions: 1. Eat regular meals; ideally three meals and two snacks per day, ensuring sufficient protein is consumed to avoid fluctuating blood sugar levels. 2. Swap white flour products for whole grains 3. Follow a diet rich in low GI foods like legumes, apples, pears, citrus fruits, berries and brown rice. 4. Limit saturated fats and eat only a moderate amount of total fat 5. Limit alcohol consumption
Gluten Free Buckwheat Pancakes Serves 8 Ingredients: • 1 cup Lotus Organic Buckwheat Flour ™
• 1 tsp Lotus Gluten Free Baking Powder • 1 tbsp Global Organics Maple Syrup • 1 egg lightly beaten • 1 cup milk • 2 tbsp Global Organics Coconut Oil, melted
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• Fresh strawberries, berries and Global Organics Maple Syrup to serve
Gluten free
Method: Preheat a large pan and oil lightly. Mix the dry ingredients together and add the egg, milk, coconut oil and maple syrup. Pour ¼ of the batter in to the hot pan. Cook for 1 to 1½ minutes turning when the edges start to bubble. Continue to cook until light brown in colour.
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To serve top with fresh berries and your Global Organics Maple Syrup.
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Winter 2015 13
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health & lifestyle
By Anastasia Panourakis Holistic Coach
Staying motivated during winter.... How many times do we find ourselves cooped up indoors relentlessly believing we have been ‘let-down’ by the weather? We need to be more aware of our beliefs, how we think and our inner dialogue if we are to change the way we feel about winter. It is the first and most important step to developing a healthy attitude during the colder months. Studies show that a level of awareness to attitude can achieve a positive change of perception and belief. It is the switch by which we actively become witness to our own line of thoughts and the realisation to how easily we can unlearn beliefs that are no longer serving us. With positive attitude comes the natural ability to manage stress. Research has concluded that we are living longer, however we tend to neglect ourselves both mentally and physically. We need to find a balance and restore wellbeing by maintaining a healthy lifestyle, one that encompasses a time to rest, relax and rejuvenate. Here are some tips to try this winter: • Curl up in front of a warm fire, uninterrupted, with a favourite book • Go for a run to keep those free flowing endorphins going • Try a yoga or meditation class to keep yourself grounded • Eliminate the need for refined ‘comfort foods’ for healthier alternatives The National Health and Medical Research Council (NHMRC), offers extensive research on the effectiveness of proper eating towards providing immunity and preventive measures for disease. In addition, stress is considered a high risk to the immune system therefore, it is important to find lifestyle choices that lower stress. Cooking is an opportunity to engage creatively and can be therapeutic for an overactive mind and winter is the perfect time to cook hot stews and soups with lots of anti-viral and immune fighting foods like garlic and onion. Purpose is the driving force that keeps us inspired during winter. Planning for holidays, engaging in new activities such as joining a painting or pottery class or signing up for a short course are some activities that help stay connected to the local community and avoid being isolated during winter. For those who feel the need to be more active, why not encourage friends and family to get involved with indoor sports? This is a great way to stay fit and ensure you support a healthy balance in all areas of life; family, friends and career. Winter doesn’t need to be a demotivating season, it should be a time for reflection and positive growth, as we nurture ourselves to a healthy mind and healthy attitude.
Winter 2015 15
health & lifestyle
By Anna Batsanis Editor & Holistic Nutritionist
Winter skin survival guide.... In winter, skin tends to become dull, tight, dry and itchy, due to changes in temperature, humidity and moisture levels. Your skin care routine varies throughout the year and finding what works is a personal journey of experimentation. Here are some suggestions that will keep your skin healthy, radiant and glowing this winter. Treating skin with natural ingredients for your skin type Individuals who have dry skin, have a strong tendency towards dehydration, lacking natural oils and elasticity. Organic jojoba oil, illite clay and organic geranium essential oil are great for dry skin. Organic jojoba oil is rich in essential fatty acids, antioxidants and vitamin E to help moisturise, protect and soothe dry skin. Complexion can become dull during winter, so try using Illite clay as it is rich in the mineral silica, helps to stimulate, tone and brighten the skin, while absorbing toxins and impurities. Organic geranium essential oil softens, soothes and provides nourishment to our skin cells, keeping skin youthful and hydrated. Individuals who have sensitive skin are more prone to allergic reactions caused by beauty products, wind, heat and cold weather. 16 Kadac In Health
Rashes, redness, itchiness and swelling are typical signs of someone dealing with sensitive skin. Ingredients such as organic shea butter, organic aloe vera and kaolinite clay are great for sensitive skin. Organic shea butter nourishes and moisturises the skin, while aiding in the skin’s natural collagen production. Organic aloe vera is commonly known for its anti-inflammatory properties, soothing and moisturising the skin, reducing redness and swelling. Kaolinite clay, rich in silica provides the skin with repairing, refreshing and purifying properties. Oily to combination skin presents with a lot of shine, enlarged pores and is more prone to pimples, blackheads and whiteheads than other skin types. Ingredients like organic peppermint extract, organic rosemary essential oil and montmorillonite clay are great for oily to combination skin types. Organic peppermint extract aims to purify the skin leaving a cooling sensation, while providing antiseptic properties. Organic essential oil of rosemary tones and purifies the skin. Montmorillonite clay helps to absorb excess sebum on the skin, while it has the highest capacity of absorption of impurities and toxins.
health & lifestyle Unclogging pores All the luscious, buttery winter creams may lead to clogged pores if we don’t cleanse or exfoliate our skin. Clay masks are great as they draw out impurities, cleanse and unclog our pores decreasing the chance of breakouts or blackheads. Why not also try using a natural clay scrub to help facilitate normal skin cell turnover by replacing it with newer, smoother cells that can better protect skin. Avoid harsh soaps Avoid using soap and replace them with gentle cleansers, as they can strip away the natural oils on the skin and increase the chance of trauma to the skin. Hot Showers A leisurely long hot bath or shower may feel relaxing on a cold day, however the intense heat of a hot shower or bath can breaks down the lipid barriers in the skin, which can lead to a loss of moisture. Keep showers or baths short and lukewarm. Dry hands The skin on your hands are thinner and have less oil glands than other parts of the body. This makes it more difficult to keep hands moist, especially in cold weather. Wearing cotton gloves outdoors and a light weight moisturiser will helps hands feel soft and hydrated. Hydration is key Our internal organs and cells require water to continue functioning optimally, which is why drinking water is beneficial both internally and externally for our skin. Drink approximately eight glasses of water per day or more during high intense exercise. Everybody’s skin responds differently during the winter, depending on their skin type, lifestyle and hygiene. These simple steps can prevent loss of moisture, provide protection from the change in temperatures and allow our skin to stay hydrated and healthy.
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eating in season
Eating in season Our resident chef and Paleo blogger (under the alias Stone Soup www.stonesoup.com.au) demystifies the mysterious ‘Bone Broth’ you may have heard so much about. It’s something you have heard of and something you have seen on TV. It caused the controversial ban of a recipe book that featured a baby formula recipe. But what exactly is ‘Bone Broth’? Basically it’s just stock - homemade, like grandma used to make! But to make it properly you need to roast the bones, soak the bones then cook them in water for 6-72 hours depending on the bones used. Having something simmering on your stovetop for up to 3 days is a bit daunting, not to mention dangerous. So, using a slow cooker is the obvious choice. However, an easier option with some benefits over a slow cooker is to use the pressure cooker to make this nutritional liquid gold. In fact, renowned chef Heston Blumenthal is convinced the quality of the stock from a pressure cooker is superior as the higher cooking temperature and pressure create a better maillard reaction (what happens when protein caramelises) and better collagen extraction from the bones. Why would you drink or cook with bone broth? It has long been known in folk medicine that broth is the most healing food, especially given to patients who had broken bones. The reason being, the gelatine helps line the gut and helps it heal while the collagen is essential for knitting the bones together. How can you add broth to your daily diet? The most Paleo way of incorporating it is to have a nice big hot mug of broth for breakfast. Maybe with a soft poached egg or squeeze of lemon. An easier way is to add it to soups and stews, perfect for the coming season. The next step is to choose the right type of bones. While using organic bones like beef ‘marrow’ and ‘stock bones’ or chicken carcases can be the cheaper option, using beef ox-tail or chicken wings results in a fabulous stock and tasty, tender meat you can use in other applications. Both ox-tail and chicken wings have a great ratio of meat, bone, cartilage, collagen and skin (in the wings). This is exactly what is needed for good stock. What can you make with broth meat? The meat on the bones can be picked off half way through cooking, before it’s too mushy and still has texture and flavour. It can be stored in the fridge for up to a week or frozen to make quick meals like ox-tail con carne or creamy chicken pie. Or it can be added to soups, stews or pasta bakes, lasagne and cottage pies. Should you add veggies and seasonings to your stock? While there are benefits to adding veggies, it creates relatively little flavour and nutrition. Making just a bone stock means it has many more applications. However, adding a few peppercorns and sprig or two of herbs help bring out the meatiness of a stock and provides a basic, neutral seasoning for any cuisine. Happy cooking!
By Lara Lynch Kadac Chef
Basic Bone Broth Ingredients: • 2 tbsp Lotus Organic Apple Cider Vinegar • 1 kilo of bones (ox-tail or chicken wings) • 4L filtered water • 1 tsp Gourmet Organic Herbs Whole Black Peppercorns • A few sprigs of thyme, oregano or bay leaves Method: Preheat oven to 220’C or 200’C for fan forced. Place the bones in a baking dish and roast for 20-40 minutes, turning occasionally, until well browned. Carefully transfer browned bones into a pot, slow cooker or pressure cooker and cover with water. Add the vinegar, peppercorns and herbs to the bones and leave to soak for an hour. If using a Pot on the Stove Add everything to the pot. Bring to a gentle simmer and remove the scum that rises to the surface with a spoon. Turn to lowest heat so that it is just below a simmer. Add more water to the pot as needed (bones should be covered by water). If using chicken wings, cook for 6 hours then remove and transfer to a dish where meat can be extracted and return the bones and skin to the pot. Cook chicken bones for another 6-12 hours. If using ox-tail, cook for 12 hours then remove the meat and return the bones to the pot. Cook for another 12 hours. Leave the stock to cool for an hour then strain through a sieve into containers. Store in the fridge or freezer. If using a Slow Cooker Simply add everything to the slow cooker and set to cook on low and follow the stove top process. If using a Pressure Cooker Add everything to the pressure cooker and bring to a simmer. Skim the scum off the surface before placing lid and cooking on the highest setting. Maintain just enough heat to keep at pressure. Cook for 2 hours than turn off the heat and allow to cool until the pressure is zero and the lid can safely be removed. As the meat gets cooked much faster during this process and becomes mush, there is no point in trying to extract it from the bones.
Winter 2015 19
eating in season
Lamb Tagine
Slow Roasted Chook
Serves 4-6
Serves 4-6
Ingredients:
Ingredients: • 1 tsp Lotus Sea Salt Macrobiotic Coarse • 1 tsp Gourmet Organic Herb Sage • 1 tsp Gourmet Organic Herb Oregano • 1 tsp Gourmet Organic Herb Thyme • 1 free range or organic chicken • 1 lemon • 2 potatoes • ¼ cup water or white wine • Steamed veggies to serve
• 25g Lotus Cornflour Maize • 1 litre Australia’s Own Vegetable Liquid Stock • ½ x 325g Charles Jacquin Fruit Spread Thick Apricot • 1 tablespoon Gourmet Organic Herb Ground Cumin • 1 tablespoon Gourmet Organic Herb Ground Coriander • 1 teaspoon Gourmet Organic Herb Turmeric • 500g diced lamb • 4 garlic cloves, finely chopped • 2 cinnamon sticks • 2 teaspoons rosewater • 1 teaspoon hot chilli powder • 1 large onion, cut into thin wedges • 1 large pinch of saffron • ¼-⅓ cup sunflower oil • 100g shelled pistachios Method: Preheat the oven to 180oC. Mix the jam and saffron threads with water and set aside. In a tagine, heat enough oil to coat the base. When hot, brown ¼ of the lamb at a time, transferring the browned lamb to a bowl and adding enough oil to the pan in between to keep it moving. Once the lamb is done, add the remaining oil and onions to the pan and brown on medium. Add the garlic and spices to the pan and stir, then add the jam and saffron mix. Next add the lamb back to the dish as well as any liquid in the bowl and cover with lid. Place into the oven and cook for 1-2 hours. Add more water as needed. There should be enough water to keep the lamb covered. Once cooked, mix the rosewater and cornflour together and stir in. Heat on the stove to thicken the sauce. Toss in the pistachios.
20 Kadac In Health
Method: Cut the lemon in half and squeeze over the chicken, then sprinkle the salt. Place the lemon halves and herbs inside the chicken. Pour the water into the slow cooker and arrange the chicken and potatoes in the cooker. Set to cook for 8-10 hours. An hour before dinner preheat the oven to high and carefully transfer the chicken and potatoes to a roasting dish. Roast on high for 30 minutes until golden and crunchy. Make gravy with the liquid from the slow cooker and serve with steamed vegetables.
eating in season
Winter warmers....
Slow Cooker Chilli
Eggplant Tagine
Serves 4-6
Serves 4-6
Ingredients: • 1 x 400g can Global Organics Tomatoes Chopped • 1 x 400g can Global Organics Red Kidney Beans • 1 tbsp Lotus Organic Apple Cider Vinegar • 1 tbsp Lotus Organic Cocoa Powder • 2 tbsp Bragg Organic Olive Oil • ½ tsp Gourmet Organic Herb Ground Cinnamon • ½ tsp Gourmet Organic Herb Ground Nutmeg • ½ tsp Gourmet Organic Herb Ground Pepper White Whole • ½ tsp Lotus Sea Salt Fine • 1 tbsp Mexican spice mix • 500g diced beef • 1 large onion, finely diced • 2 carrots, diced or grated
Ingredients:
• 3 sticks of celery, diced or grated
Method:
Method: In a large heavy based pan heat one teaspoon of oil over medium and brown the meat in batches, adding it to the slow cooker as each batch is browned. Add more oil to the pan as needed. Add quarter of a cup of water to the pan to deglaze and stir to remove the caramelised bits. Add this to the slow cooker along with the tomatoes, diced vegetables and spices. Set to cook on low for 8-10 hours. Alternatively you can cook it in the oven in a casserole dish with a lid on at 160’C for 6 hours or in a pressure cooker for 30 minutes. Once cooked, shred the meat using two forks or a potato masher. Add cocoa, drained tinned beans and vinegar. Season to taste with sea salt. Serve on a bed of lettuce or with cooked rice and top with salsa. For a real Mexican fiesta, arrange bowls of various extra toppings on the table for guests to customise their bowl of chilli and crack open a bag of Byron Bay Chilli Company’s amazing corn chips.
• 1 x 400g can Global Organics Chick Peas • 1 x 400g can Global Organics Tomatoes Chopped • 1 tbsp Lotus Organic Apple Cider Vinegar • ½ tsp Lotus Sea Salt Fine • ¼ cup Bragg Organic Olive Oil • 1 tsp Gourmet Organic Herb Cumin Whole • 1 tsp Gourmet Organic Herb Ground Cinnamon • ½ cup sour cherries or dried barberries • 2 large eggplants • 1 spanish onion • 1 tsp smoked paprika • ½ bunch of mint leaves
Dice the eggplant and onion into large bite size pieces. Heat a large stove-ovenproof casserole dish or tagine on high heat and add enough olive oil to generously coat the base. Add half the quantity of eggplant and fry until just a little charred. Transfer to a bowl, add more oil and fry the remaining quantity of eggplant until it is all browned. Add a little more oil and the onion to the pan. Turn the heat down to medium and caramelise the onion. Add the spices and stir for a minute. Add the drained can of chickpeas and the diced tomatoes, salt, vinegar and dry sour cherries or barberries. Stir and transfer to the oven. Bake for 20-30 minutes until hot through and the eggplant is meltingly tender. Serve with Lemon-Currant Couscous (see recipe) topped with mint leaves. To bulk the dish out you can also add 2 large diced zucchini and an extra can of chickpeas before it goes into the oven.
Winter 2015 21
eating in season
Hearty soups....
Quinoa & Corn Soup
Smokey Spanish Tomato Soup
Serves 4
Serves 4
Ingredients: • ½ cup Lotus Organic Quinoa White • ½ teaspoon Lotus Sea Salt Fine • 1 litre Australia’s Own Vegetable Liquid Stock • 2 tablespoons Bragg Organic Olive Oil • 1 red capsicum - diced • 2 tomatoes - diced • 1 small onion – finely diced • 1 cup frozen corn kernels
Ingredients: • 1 x 680g jar Global Organics Tomato Passata (Puree) • 1 tsp Lotus Organic Brown Rice Syrup Brown • 1 tsp Lotus Sea Salt Celtic Fine • ¼ tsp Gourmet Organic Herb Pepper Black Cracked • ¼ cup Bragg Organic Olive Oil • ½ cup cashew nuts • 2 carrots, diced • 2-3 stalks celery, diced • 1 onion, diced • 1 tbsp sweet smoked Spanish paprika • Zest and juice of half a lemon
Method: Heat a pot with oil and sauté the onion. Add the capsicum and tomatoes and stir to soften. Add the remaining ingredients and cook for 20 minutes until the quinoa is cooked through. Serve with chilli-cheese cornbread.
22 Kadac In Health
Method: Sauté the carrot, onion and celery over low to medium heat in olive oil until tender and sweet, about 20 minutes. Meanwhile, pour boiling water over the cashew nuts and leave to soak. When the vegetables are tender, add the drained cashews along with the rest of the ingredients to the pan and heat through. Transfer to a blender and puree until completely smooth and creamy. Adjust the seasoning with more salt, pepper or lemon juice if needed.
eating in season
Winter sides....
Chilli-Cheese Cornbread Serves 6-8
Ancient Grain Misugaru -
Adaption of a Korean grain drink Makes 20-30 cups
Ingredients: • 2 tbsp Global Organics Sunflower Oil • 1 cup Lotus Polenta • 2 tsp Lotus Baking Powder • 1 tsp Lotus Sea Salt Fine • 1 tbsp Lotus Organic Raw Honey • 1 cup buttermilk • 2 large eggs • 1 small red chilli, finely diced • 1 cup diced tasty cheese Method: Preheat the oven to 180’C. Grease a baking dish with oil and place in oven to warm. Combine the dry ingredients in a large bowl. Whisk the wet ingredients together including the chilli but not cheese. Using a wooden spoon combine the wet and dry ingredients together to form a batter then add the cheese. Carefully pour into the hot baking dish and return to the oven. Bake for 30-40 minutes or until set in the middle. Allow to cool for 5-10 minutes before slicing. Serve with Byron Bay Chilli Co salsa, Mexican salsa, chilli con carne or corn and quinoa soup
Ingredients: • ¼ cup Lotus Quinoa White Organic • ¼ cup Lotus Buckwheat Kernels Organic • ¼ cup Lotus Linseed (Flaxseed) Golden Organic • ¼ cup millet grain • ¼ cup amaranth grain Method: In a small pan over medium heat toast each of the grains one at a time. Stir constantly as they toast and once golden and well toasted transfer to a bowl. Once all the grains are toasted, using a spice or coffee grinder, blend to a fine powder. To make Misugaru, mix 1-2 tablespoons of the ground powder with cold milk of choice and then heat until warm or hot in microwave or in a pan on the stove. Sweeten with Lotus Organic Raw Honey or Lotus Organic Brown Rice Syrup to taste.
Winter 2015 23
eating in season
Pear & Raspberry AmaranthAlmond Crumble
Overnight Spiced Apple Oatmeal
Serves 6-8
Serves 2
Ingredients:
Ingredients: • 1 cup Lotus Oats Steel Cut • 2 tbsp Lotus Organic Golden Linseed (Flaxseed) • 1 tbsp Lotus Organic Brown Rice Syrup • ¼ tsp Lotus Sea Salt Fine • 1 litre Australia’s Own Organic Almond Milk • ¼ tsp Gourmet Organic Herb Ground Cinnamon • ¼ tsp Gourmet Organic Herb Ground Nutmeg • ¼ tsp Gourmet Organic Herb Ground Ginger • 2 grated apples • 1 tsp vanilla • Toasted almond flakes to serve
• 2 tablespoons Lotus Organic Rapadura Sugar • 1 teaspoon Lotus Baking Powder • ½ cup Lotus Organic Amaranth Flakes Rolled • ½ cup Lotus Organic Millet Flour • 50g coconut oil • 1 teaspoon vanilla extract • ½ cup flaked almonds • 3-4 large pears • 1 cup frozen raspberries • 2 tablespoons iced water Method:
Method:
Peel, core and slice the pears and arrange in a baking dish. Mix the vanilla extract with the raspberries and sprinkle over pears. Combine the rest of the ingredients to make the crumble topping. Bake at 180oC in the oven for 20-30 minutes or until the crumble is golden and cooked through.
Combine everything in the slow cooker and set to cook overnight. In the morning serve with extra milk if needed and top with toasted flaked almonds and an extra dash of cinnamon.
24 Kadac In Health
eating in season
Baked delights....
Grain Free German Apple Cake Serves 8-12 Ingredients: • 1/3 cup coconut oil • 2 tbsp Lotus Organic Raw Honey • ½ cup Lotus Organic Quinoa Flour • ½ cup Lotus Organic Millet Flour • 2 tsp Gourmet Organic Herb Cinnamon Quill • ½ tsp Gourmet Organic Herb Ground Nutmeg • ½ cup tapioca starch • ½ tsp baking soda • 1 tsp vanilla extract • 1 cup buttermilk (prepared from tofu) • 2 large apples • 6 eggs Method: Preheat the oven to 180’C. Melt the butter or oil in a skillet or round baking dish. Whisk butter milk (or almond milk) and apple cider vinegar with eggs, syrup and vanilla, adding 2 tablespoons of the butter melted in the pan. Sieve the flours and baking soda and stir. Whisk the batter until just smooth.
Spiced Quince and Quinoa Crumble Serves 6-8 Ingredients: • 1 cup Lotus Organic Rolled Flakes Quinoa • ½ cup Lotus Organic Kamut Flour • 2 tbsp Lotus Organic Brown Rice Syrup • 1 tsp Lotus Baking Powder • 1 Gourmet Organic Herb Cinnamon Quill • 3-4 Gourmet Organic Herb Star Anise • 4 Gourmet Organic Herb Cloves Whole • 1 cup orange or apple juice or red wine • 2-3 quinces • 50g butter • 2 tbsp iced water Method: In a slow cooker or oven proof dish combine peeled, cored and sliced quince and spices. Drizzle over the syrup and either orange juice, apple juice or for a lovely pink colour, red wine. If using a slow cooker, cook on low for 8-12 hours. If cooking in the oven, cover with a tight fitting lid or foil and bake at 160’C for 4 hours.
Peel, core and slice the apples. Arrange the apples in the baking dish or skillet and sprinkle over the ground spices. Pour over the batter and bake for 30-45 minutes or until set and a skewer comes out clean.
Combine the rest of the ingredients to make the crumble topping.
Allow to cool in the pan before turning out or serve hot from the pan
Top the quince with the crumble and bake at 180’C in the oven for 20-30 minutes or until the crumble is golden and cooked through.
Once the quince is cooked transfer to a baking dish or if you cooked in one, leave it in but, remove the whole spices.
Winter 2015 25
At Real Good Food, ingredients are sourced from around the globe and are minimally processed in order to preserve original flavour, nutrition and valuable oils. Real Good Food remains committed to the philosophy of working with organic wholefoods and using ingredients that contain essential nutrients and flavour.
Certified Organic Gluten Free Choices Non GMO Australian made
www.realgoodfood.com.au • 1300 762 025 • mail@realgoodfood.com.au
on trend
Anti sugar movement... Now more than ever the media is filled with negative responses to sugar – ‘sugar is poison’, ‘sugar is addictive’ or ‘its toxic’ are some of the common responses people hear when sugar is mentioned. A new report from global market research organisation Euromonitor International states the consumers’ attitude towards sugar has changed. They are limiting their sweet foods and drinks in an effort to reduce their sugar intake. “Sugar is now seen as a health risk by most and as toxic as tobacco by some,” states Gina Westbrook, Director of Strategy Briefings at Euromonitor International. In an effort to reduce sugar intakes, the World Health Organisation (WHO) believes by cutting the recommended daily sugar limit in half to 5 per cent would have ‘additional benefits’ and consequently manufacturers are being forced to reduce sugar content and develop natural alternatives to artificial sweeteners. According to Euromonitor’s Global Consumer Trends Survey, consumers are more conscious of food labelling, specifically whether or not a product contains sugar and matching it up with the daily recommendations. With government organisations, social media and increase in celebrity ‘anti sugar’ advocates, consumers are looking at alternatives to artificial sweeteners to better their health.
Is saturated fat really the culprit....? For approximately sixty years we have been told that we should limit our butter, meat and full-fat dairy products with the notion that saturated fat causes heart disease. Heart disease is one of the leading causes of death, but is saturated fat really the culprit? A large and exhaustive new meta-analysis published in the journal Annals of Internal Medicine did not find that people who ate higher levels of saturated fat had an increased risk of heart disease than those who ate less. Nor did it find less disease in those eating higher amounts of unsaturated fat, including monounsaturated fat like olive oil or polyunsaturated fat like corn oil. Researchers analysed 72 studies and found inconsistency. Professor of nutrition and epidemiology at the Harvard School of Public Health, Dr Frank Hu believes we should not look at individual fats and other nutrient groups in isolation, as this may be misleading. When people eliminate or reduce their fats they may tend to eat more bread, cold cereal and other refined carbohydrates, which can also be detrimental to cardiovascular health. “The single macronutrient approach is outdated,” advocated Dr Hu. He believes people should include foods like nuts, fish, avocado, high-fibre grains and olive oil, which are rather typical of the Mediterranean diet.
Winter 2015 27
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Confused about oats.....? As we move into winter, cold milk smoothies and cereals will be replaced by warming foods such as traditional porridge, as part of a nutritious breakfast. Although widely used, there is still some confusion around the different varieties of oats that are on the market today, so in an effect to best utilise this nutritious grain this winter, we investigate the different forms of oats, their nutritional content and list some delicious ideas.
Instant Oats Instant oats are precooked oats that have been cut into fine pieces and dried to make meal preparation simple and faster at home. You only need to add warm water or milk and its an ‘instant’ treat on the go. Takes 1 to 2 minutes and is the perfect accompaniment with raw organic honey, agave syrup, rice syrup or for use in muffin, cakes, grain smoothies, biscuits and porridge.
Oat Groats The term ‘groat’ is another name for a grain kernel. Oat groats are the fibre rich portion of the hulled oat grain. This is simply the result of harvesting oats, cleaning them, and removing their inedible hulls. Oat groats contain good sources of protein and minerals such as phosphorous, potassium, manganese and selenium. This hearty grain is known and widely used, although takes the longest to cook between 45 minutes to an hour, making it suitable for a leisurely meal rather than a quick morning option. Oat groats make a great accompaniment in cereals, soups and stews.
Oat bran Oat bran is the outer layer of the oat grain, just beneath the inedible husk which provides significantly larger amounts of nutrients such as potassium, phosphorus, folate and selenium as well as omega-3 and omega-6 fatty acids. Oatbran takes 2 to 5 minutes to cook and makes a great accompaniment in muffins, bread, or can be used to coat mackerel as a crust.
Steel cut oats Steel cut oats are whole oats that have been cut into two or three pieces using a metal blade. The benefit of this type of grain is the oats cook quicker than oat groats, taking approximately 20-30 minutes instead. Cooking time can be lowered to five minutes if soaked overnight. It is best used for making a traditional porridge, oatmeal, oatcakes or bars. Rolled oat flakes Rolled oat flakes are whole oats that have been de-husked, steamed and flattened between rollers to produce flakes. Rolled oat flakes are a good source of protein, dietary fibre and minerals and usually take 5 to 7 minutes to cook. Known and loved for the “traditional creamy-style” this can also be used raw in muesli, textured porridge, slices, Anzac biscuits, grain winter smoothies, in muffins and breakfast cookies.
Oatmeal Oatmeal is produced by grinding the whole oat kernel into meal. The oat grain is de-husked and then heated and cooled to produce a nutty flavour. Eating oatmeal can supply us with a good source of energy, protein, dietary fibre and healthy fats. The nutritional value of oatmeal varies depending on whether it is cooked, instant, fortified or flavoured and whether it is prepared with water or milk. Oatmeal makes a great accompaniment in biscuits, oatcakes, compote, scones and crumble toppings.
Editor’s tip: Five ways to get more oats into your diet: • Enjoy tasty muesli or granola served with milk or yoghurt and choice of toppings including low GI fruit, nuts and seeds, cinnamon or nutmeg • Keep healthy snacks like oatcakes, bars, oat slice and muffins to curb hunger pangs • A great way to top up energy post workout is by enjoying a warming grain smoothie or healthy oat cookie • Try adding oats to salmon or mackerel as a crust along with herbs to match. Or to add some crunch to grilled fish. • For a delicious and nutritious boost to soups and stews, mix oat bran or oatmeal to thicken. Top with a spoonful of natural yoghurt to finish.
28 Kadac In Health
Lotus Instant Oats Serves 1 Ingredients:
INSTANT OATS
• 1/3 cup Lotus Instant Oats
1/3 cup to boiling water Health Lotus• Key Good • 1 tsp Lotus Black Chia
• 1 tbsp chopped walnuts • Certified 1 tsp Lotus Raw Australian Honey organic • Fruit of choice • Gluten Milk of choice free Method: Pour your oats in to a bowl and top Non GMO with boiling water and stir. Add in chia, honey and walnuts and stir again. Top with fruit, your milk of choice and Fructose free serve.
Dairy free
CERTIFIED ORGANIC
Vegan
NON GMO
Nut free
SOURCE OF PROTEIN
Lactose free
SOURCE OF FIBRE
1300 762 025
prodinfo@lotusfoods.com.au
www.lotusfoods.com.au
Soy free Wheat free Source of protein Source of fibre Australian owned Healthy living
All varieties are certified organic Australian owned from crop to cup Re-sealable cups 5 exciting, original and new varieties Shelf-ready tray Winter 2015 29
Organic
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on trend
Kadac staff
winter essentials
John Coote CEO
Carla Walker Graphic Designer
PACARI
NATUREFIRST
Pacari – Biodynamic, Raw, 70% Cacao Bar with Salt Nibs Winner of Silver in the overall World Final Category for the 2012 and 2013 International Chocolate Awards, this delicious cacao bar is unlike anything else you may have tried. The combination of sweet and savoury from the salt and ground cacao nibs, makes this the perfect accompaniment to a glass of red wine this winter.
NatureFirst Olive Leaf Extract with MultiPLUS probiotic formulation of fermented papaya and pomegranate for the use of relieving cold and flu symptoms, while strengthening the immune system. NatureFirst Olive Leaf Extract is gluten free, dairy free, nut free, soy free, wheat free, non GMO and vegan. Your whole family with love it!
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Chanell Clark-Pearman Commercial Manager Aunty to Zeke
SIMPLY 7
FIX ORGANIC
These nutritious and tasty quinoa and smokey barbeque flavoured chips were voted Best Chip for Men by Men’s Health magazine in 2014. Made with zero grams of trans fat and 8g of protein per serve, this is a sure choice for those nights in.
A great winter item when experiencing dry chapped lips and cracked or irritated skin as a result of the cold air. Fix organic is a certified organic and 100% natural luxurious blend of paw paw, Manuka Honey and coconut oil balm, containing no petrochemicals, parabens or other chemical additives. Fix Organic is not just for lips, but can be used to treat cuts, scratches, sooth and protect against nappy rash as well.
Winter 2015 31
advertorial
on trend
Maintaining immune health during winter... Winter is the season for cold and coughs. It can be a challenging time as our immune system is more exposed to ‘foreign invaders’ like bacteria or viruses, causing flu like symptoms. Here are some ideas that will potentially help ward off foreign invaders, create resistance and help strengthen the immune system. • As tempting as it is to consume comfort foods that are high in fat, salt and sugar during winter, replacing these foods with fresh and nutritious meals (organic where possible) will assist to reduce or eliminate sugar cravings and maintain blood sugar levels and weight. • Increasing fluids, organic lemon juice, home-made soup or bone broth and herbal teas helps in decreasing mucus production. • Gargling warm water with a teaspoon of Himalayan, Celtic or natural sea salt or drinking a warm lemon and fresh ginger tea, can help relieve a sore throat. • Using a cool-mist humidifier with added eucalyptus essential oil, helps reduce water into droplets releasing them into the air. This has been shown to assist in relieving stuffy noses. • Maintaining proper hand hygiene by throwing out used tissues immediately and washing hands or using a hand sanitizer. • Avoiding contact with infected persons and their personal belongings. Both colds and flus can be transferred via the air or skin contact. Coughing, sneezing, touching surfaces such as telephones, door handles or personal belongings of others, can increase the risk of contracting a virus. • Taking supplements and foods proven to prevent or reduce the severity of colds and flu’s such as Manuka honey, Echinacea, olive leaf extract, garlic, ginger, onion, horseradish, high vitamin c foods (kiwi fruit or guava). • A restful night’s sleep of at least eight hours (recommended for an adult) can assist the body’s natural healing mechanism to fight cold and flu’s, while avoiding alcohol, caffeine and cigarettes, which can affect quality of sleep. • Practicing proper sleep hygiene by ensuring the bedroom is dark or wearing an eye mask, reducing exposure to noise by wearing ear plugs, while turning off the television, mobile phone or computer, will assist in getting a good night’s rest. • Regular, moderate exercise has been shown to improve sleeping patterns, along with practicing relaxation techniques, such as meditation, prayer or yoga. At times it may be unavoidable to come in contact with the common cold or influenza flu virus, due to chronic high stress, weakened immune systems or specific medical conditions. It is important to take the correct precautions to maintain and strengthen immune health and create resistance to bacteria and viruses this winter.
Editor’s pick: Manuka Honey MGO™ 250+ Manuka honey is scientifically proven to have anti-bacterial activity due to the active compound dietary methlyglyoxal, making Manuka Health’s Manuka Honey MGO 250+ perfect for the symptoms of the common cold. Gluten free, nut free and free of any petrochemical, synthetic fragrances or colours, MGO™ 250+ Manuka honey is certified to contain at least 250mg/kg of methylglyoxal, the naturally occurring compound contributing to the unique properties of Manuka honey.
Lakewood Lemon Juice Organic Lakewood offers freshly pressed, pasteurized and vacuum sealed juices in glass bottles to retain their freshness and intensity. Fight the flu season this winter by trying Lakewood’s Organic Lemon Juice. This natural, full strength, organic pure lemon juice is unsweetened, cold pressed and just two tablespoons is equivalent to the juice of one whole lemon. Mix it with warm water and a high quality honey for a winter treat to beat a sore throat and support immune health.
Natural relief for the family... orders@kadac.com.au or call 1300 762 025
32 HylandsBaby_QtrPg.indd Kadac In Health
2
www.hylands.com
17/06/2015 3:39 pm
Above: Expo West 2015 Left: Cricket flour - planet friendly protein
Global trends in the retail industry....
By Di Laws Kadac Sales & Marketing Manager
Staying on top of industry trends can be a difficult task with so many competing priorities for your time and attention, particularly during retail trading hours. Add to this the dynamic pace of change in technology keeping us constantly connected and the 24/7 social media conversation, and it becomes hard to separate the information you need from the plethora of information right in front of you! As more of the health and natural category makes its way into mainstream store aisles, early insight into new industry trends may provide you competitive advantage. So how can you ensure you stay up to date on current trends in our industry with the limited time you have? Taking a day out to visit an expo or reading industry association newsletters and health food blogs over lunch will inspire you with new stories to tell. But here is another compelling reason to find time to stay abreast of what’s happening in our Health Channel… Kadac visits Expo West Anaheim each March, and one of my favourite seminars each year is the State & Future of the Natural Products Industry by New Hope Natural Media; this year was no exception. A key message that resonated with me was the Natural Products Adoption Curve which spoke to the adoption time frame of natural products by mainstream consumers. In 2000 the time lapse was generally 5-6 years before a new natural product was adopted by mass market, however, in 2014 this lag reduced to 1- 2 years.
34 Kadac In Health
This means the window is closing a lot sooner on Health Channel exclusivity on innovative new natural products. If the Health Channel is to continue to lead the conversation and innovation in the natural and organics space, it is crucial that we stay in touch with emerging trends and update our ranges to reflect our market lead. This will help to maximise that ever shrinking window of exclusivity by enabling early discovery, ranging and the ability to educate your customers on new trends - positioning you as the destination for expert health news. So what were some of the other key trends for 2015? A few of the standouts included Ancient Wisdom, Planet Friendly Protein and Food Tribes. Ancient Wisdom describes whole, nutrient dense “grandma approved” food ingredients, taking us back to basics and clean simple food. We have seen the rise and rise of chia and quinoa but more countries and cultures will contribute to our growing list of “old” but “new” ingredients. Think, baobab, teff, ghee and fermented food. Planet Friendly Protein advocates for a means to reduce dependency on energy intensive livestock. Insect protein has arrived as a nutritional and commercially viable option - think cricket flour savoury muffins or cricket protein berry smoothies!
talking shop However, my favourite trend was the concept of Food Tribes – New Hope Natural Media suggest that “we increasingly define ourselves not by language or where we live, but by what we eat – and don’t eat”. These aren’t just eating styles, but for many are a lifestyle choice that go beyond food and beverage choices. We all know about Paleo and Vegan but here are a few more to add… • Flexitarian – sometimes vegetarian and sometimes carnivore • Peganism – a cross between vegan and paleo • Lessitarian – a diet with reduced meat and fish Closer to home, the inaugural Australian Naturally Good Expo was held on the 3rd & 4th of May, in Sydney. A trade exclusive event dedicated to organic and natural products. With 186 diverse exhibitors, two days of free seminars facilitated by both local and international speakers and over 2,500 visitors, there was no shortage of ideas and opportunities. Guest speaker Brian Walker, Founder and CEO of the Retail Doctor Group and RDG Insights, spoke about “doing the basics brilliantly”. A simple but effective, time proven approach. Furthermore, he reminded us to remember our core values, know our stuff, educate and tell a story! Reliable industry blogs, industry association newsletters and well organized trade expos can provide retailers an opportunity to scan the environment for product and innovation. Trade expos are also a one stop shop for range benchmarking and expert seminars that, with an open mind, can encourage new thinking and inspiration for new stories. Importantly, early adoption of new products enables us to maximise our shrinking ‘adoptive time frame window’ – a worthy pursuit not to be missed because we are too busy sorting through the wrong information on our multiple screens…! The Kadac stand at the Naturally Good Food trade show
TGA approved
RED KRILL OIL TRIPLE ACTION
Omega 3’s help support heart, brain & eye health High in natural phospholipids that aids in the update of omega 3 oils Source of natural antioxidants including astaxanthin (the red carotenoid that provides the colour of krill)
GLUTEN FREE NON GMO DAIRY FREE YEAST FREE 1300 762 025
prodinfo@lotusfoods.com.au
www.lotusfoods.com.au
Winter 2015 35
Fall in love with the chocolate that loves you.. New rice syrup sweetened & fructose free varieties s Introducing simply saintly, cranberry kiss & coconut crunch!
Sweetened with organic rice syrup, these decadent new lines are fructose free & low GI, meaning you get all the highs that conscious chocolate brings with absolutely none of the unhealthy lows.
Organic
Low GI
Fructose Free
Raw
Vegan
talking shop
FAQ’s Lotus... Q. What is the Lotus Savoury Yeast Flakes derived from and do they contain lead? A. The Lotus Savoury Yeast Flakes are fortified nutritional yeast used as a food additive for those on a vegetarian diet. This yeast is produced with a specially selected strain of Saccharomyces cervisiae.
The yeast is grown under carefully controlled conditions and then dried on drum dryers. The product comes from a substrate directly from plant. It contains no GMO enzymes, it has not been solvent – extracted, synthetically preserved or irradiated. No animal products used in the manufacturing process or raw materials. Lotus currently screens all yeast products in the range on an annual basis for heavy metals. All results dating back over ten years have shown the yeast products contain < 0.1 ppm of lead.
Bragg... Q. Does the Bragg Apple Cider Vinegar need to be refrigerated and what is the shelf-life of the product? A. Bragg Apple Cider Vinegar does not need to be refrigerated. We only recommend that you keep the product
out of direct sunlight in a relatively cool location. Apple Cider Vinegar has an FDA required “official” shelf life of three to five years after the bottling date (found on the bottle). However, experience has shown that the product is safe, usable and effective for an indefinite period if kept out of direct sunlight.
Q. Why is Bragg Apple Cider Vinegar not pasteurised and is it protected from E. Coli bacteria? A. The Bragg Apple Cider Vinegar is not pasteurised and for good reason. Pasteurisation is the heating process
to remove potential problem bacteria from consumable liquids. However, this process has been shown to remove enzymes and nutrients. In the case of Bragg Apple Cider Vinegar, this process would eliminate the “mother” which is a main component of the product, shown to have numerous health benefits. The Bragg Apple Cider Vinegar does not carry the E. Coli bacteria, due to the acidity in the vinegar making it effective in killing the 0-157 strain of E. Coli bacteria.
Kon’s Tip... As the QEHS Manager for Kadac (Quality, Environment, Health & Safety) ensuring we remain compliant is just as important as the day to day quality control functions we undertake in our production rooms. Recently Kadac had their ACO (Australian Certified Organic) audit conducted by AO (Australian Organic). Kadac has two AO certifications, which means we need to maintain additional records of all our organic activities.
By Kon Zissis QEHS Manager
The audit was a success. I am proud of this achievement, but more importantly, it translates to Kadac being the authentic provider of organic health products to our customers and in turn to their customers. We ensure that we follow the strict organic practices from sourcing the product right through to storage, handling and the packing. Kadac has measures in place to firstly verify an authentic organic supplier and/or grower. This is becoming more difficult in today’s times, where food fraud has been known to occur. Rest assured, our suppliers need to pass stringent parameters prior to qualifying, not only for organic products but for all of the raw ingredients that we source from them. As with any certified organic product, we ensure that the certifier’s name, logo and certification number appears on the product. This is your guarantee that Kadac organic branded products are authentic.
Winter 2015 37
in the media
Kadac brands featured in the media... Women’s Health & Fitness Magazine Global Organics Vinegar range April 2015 edition of the Women’s Health & Fitness magazine featured the three great Global Organics vinegars and outlined their benefits.
Australian Natural Health Magazine: ‘Living with Diabetes’ Conscious Chocolate Love Potion No.9 and Manuka Health Manuka Honey MGO 100+ were both featured in Living with Diabetes’s ‘Diabetic Pantry’ section on page 14 of the 2015 Edition.
Women’s Health & Fitness Magazine Simply 7 Chips were featured in Women’s Health & Fitness’s ‘Pulse Nourishing News’ section on page 16 of the May 2015 Edition.
38 Kadac In Health
in the media
Lotus featured in the media... Australian Natural Health Magazine Lotus Savoury Yeast Fakes Gluten Free was featured in Australian Natural Health Magazine on page 101 of the April - May 2015 Edition.
Australian Natural Health Magazine Lotus Quinoa Flakes Rolled Organic was featured in Australian Natural Health Magazine’s ‘Food Bites’ section on page 116 of the June July 2015 Edition.
CHIA SQUEEZE VITALITY SNACK
Organic
INCLUDES CHIA, FRUITS & VEGETABLES
Gluten free
No added sugar
Good source of fibre
Vegan
1200mg Omega-3s
orders@kadac.com.au or call 1300 762 025 Winter 2015 39
Discover our full range of Fairtrade and organically certified instant coffees
which feature toasty and intense blends with a clean finish and a rich aroma.
orders@kadac.com.au
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Food.
®
best sellers
Kadacâ&#x20AC;&#x2122;s best sellers 1
32549
Bragg Apple Cider Vinegar Organic GF 946mL
2
201812
Global Organics Beans Black Organic (canned) GF 400g
3
2439
Red Seal Toothpaste Baking Soda GF 100g
4
2418
Red Seal Toothpaste Natural SLS Free GF 110g
5
2446
Red Seal Toothpaste Propolis GF 100g
6
201926
Global Organics Chick Peas Organic (canned) GF 400g
7
32547
Bragg Apple Cider Vinegar Organic GF 473mL
8
452596
Beyond 100% Pure Coconut Water Tetra Pack 1L
9
2419
Red Seal Toothpaste Herbal GF 110g
10
2417
Red Seal Toothpaste Lemon SLS Free GF 100g
11
433759
Red Seal Toothpaste Kids Natural SLS Free GF 75g
12
201800
Global Organics Tomato Paste Organic (Glass) 200g
13
202005
Global Organics Tomatoes Chopped Organic (canned) GF 400g
14
426046
Beyond 100% Pure Coconut Water 300mL
15
2420
Red Seal Toothpaste Smokers GF 100g
16
200805
Global Organics Baked Beans In Tomato Sauce Organic (canned) GF 400g
17
451521
Green & Black's Block Mint Dark Chocolate 60% Cocoa 100g
18
201810
Global Organics Beans Red Kidney Organic (canned) GF 400g
19
201813
Global Organics Beans Cannellini Organic (canned) GF 400g
20
201959
Global Organics Chick Peas No Added Salt Organic (canned) GF 400g
21
445777
Simply 7 Chips Lentil with Sea Salt 113g
22
6354
Lotus Yeast Flakes Savoury GF 200g
23
201802
Global Organics Beans Mixed Bean Salad Organic (canned) GF 400g
24
201967
Global Organics Lentils Brown Organic (canned) GF 400g
25
89030
Green & Black's Block Milk Chocolate 34% Cocoa 100g
26
2415
Red Seal Tea Raspberry GF 25 tbags
27
1929
Lotus Arrowroot (Aluminium Free) GF 250g
28
201799
Global Organics Tomato Passata (Puree) Organic (Glass) GF 680g
29
445789
Simply 7 Chips Hummus with Sea Salt 140g
30
450245
Simply 7 Chips Lentil with Jalapeno 113g
Winter 2015 41
education Global Organics Red Kidney Beans
Recipe:
Serves 8
Chilli Con Carne Features & Benefits • Certified organic • Gluten free • Non GMO • Vegan • Nut free • Soy free
Ingredients: • 2 x 400g cans Global Organics Chopped Tomatoes • 1 x 400g can Global Organics Red Kidney Beans • 2 tsp of Bragg Organic Cold Pressed Olive Oil • 1 tbsp Gourmet Organic Herb - Chilli Flakes • 125g rind less bacon, roughly chopped • 2 medium brown onions, finely chopped • 2 medium red capsicums, chopped • 3 garlic cloves, crushed • 750g lean beef mince • 1 red chilli, chopped
Method:
Key to good health
Global Organics Red Kidney Beans are certified organic, fructose free, low in fat, low GI and contain no added sugar. Its full flavour and versatility make it a fabulous addition to any salad, soup, stew or chilli dish. Free of artificial colours, flavours or preservatives, the Global Organics Red Kidney Beans contain a good source of protein and fibre.
Global Organics Cannellini Beans Organic Features & Benefits • Certified organic • Gluten free • Non GMO • Dairy free • Fructose free • Wheat free • Low GI • BPA free
Key to good health
A high source of protein and fibre, Global Organics Cannellini Beans are certified organic, low GI, gluten free and contain no added sugar. Made in Italy from local and imported ingredients, its creamy flavour is simply delicious puréed as a spread or added to soups, salads and stews.
42 Kadac In Health
Heat the oil in a large saucepan over medium heat. Add bacon. Cook for 5 to 6 minutes or until crisp. Add mince. Cook, stirring with a wooden spoon to break up the mince, for 15 minutes or until browned. Add onions, capsicums, garlic and chopped chilli. Cook for 5 to 6 minutes or until vegetables are soft. Add chilli flakes. Cook, stirring, for one minute or until fragrant. Add tomatoes and one cup of cold water. Bring to the boil. Reduce heat to medium-low. Simmer, partially covered, for 30 minutes or until sauce has reduced slightly. Add beans. Increase heat to medium. Cook for 15 minutes or until beans are heated through and sauce has thickened. Serve with choice of pickled jalapeno chillies, light sour cream, coriander leaves and grated light tasty cheese.
Recipe:
Serves 2 - 4
Italian-Style Chicken with Tomato & Bean Stew Ingredients: • 1 x 400g can of Global Organics Cannellini Beans Organic, drained and rinsed • 2 tomatoes, diced • 500g chicken tenderloins • 1 onion, chopped • 2 garlic cloves, crushed • ¼ cup tarragon leaves • 2 tbsp extra virgin olive oil • Steamed baby potatoes, to serve Method: Heat 1 tablespoon of extra virgin olive oil in a saucepan on medium heat. Cook the onion for 5 minutes or until soft. Add garlic, tomato, tarragon leaves and ½ cup of water and simmer for 5 minutes. Stir through cannellini beans and simmer for another minute or until heated through. Season to taste. Meanwhile, heat 1 tablespoon of extra virgin olive oil in a non-stick frying pan on medium heat. Cook chicken for 3 minutes each side or until brown and cooked through. Spoon tomato and bean mixture onto serving plates and top with chicken. Serve with steamed baby potatoes.
education Global Organics Chick Peas
Recipe:
Serves 2
Pumpkin and Chickpea Soup Features & Benefits • Certified organic • Gluten free • Non GMO • Dairy free • Fructose free • Low GI • BPA free
Ingredients: • 1 x 400g can of Global Organics Chick Peas • 2 cups Australia’s Own Liquid Stock Chicken Style • 1 onion, chopped • 1 carrot, diced • 1 celery stick, sliced • 1kg pumpkin, peeled and cubed • 3 garlic cloves finely chopped • 2 tbsp shredded basil • 1 tbsp olive oil • 4 slices crusty bread, toasted • Chopped chives and natural yoghurt to serve
Method:
Key to good health
Direct from Italy using the finest ingredients, the Global Organics Chick Peas are made using only chickpeas, water and sea salt. This versatile nutty nutritional powerhouse is high in fibre and perfect in salads, dips, stews, soups or roasted for a delicious snack throughout the day.
Global Organics Brown Lentils Features & Benefits • Certified organic • Gluten free • Non GMO • Dairy free • Vegan • Nut free • Lactose free • Soy free • Wheat free • Source of protein • Source of fibre
Heat oil in a large saucepan on medium heat. Cook onion, carrot and celery for 5 minutes, stirring occasionally until they begin to soften. Add the pumpkin and cook for 5 minutes. Add stock and 2 cups of water and bring to boil. Simmer and cover ingredients for 15 minutes. Add chickpeas and simmer for another 2 minutes. Add finely chopped garlic and basil then season to taste. Serve with finely chopped fresh chives and a dollop of natural yoghurt.
Recipe:
Serves 4
Garlic Prawns with Brown Lentils Ingredients • 400g raw, peeled tiger prawns • 2 tbsp Coconut Oil Raw Cold Pressed • 1 x 400g can Global Organics Brown Lentils, • 2 red chillies, deseeded and finely chopped • zest and juice of 1 lime • 2 large garlic cloves, crushed
For the dressing • 3 tbsp of Lotus Organic Sesame Seeds Hulled • 2 tbsp of Lotus Organic Tamari • 1 tbsp of Lotus Organic Raw Honey • 1 tbsp of rice wine vinegar • 1 bunch of coriander, leaves roughly chopped
Method:
Key to good health
Don’t get discouraged by their tiny appearance, Global Organics Brown Lentils provide a good source of protein and fibre to stews, soups and vegan fritters. Made using only three certified organic ingredients – Brown lentils, water and sea salt.
Place the prawns in a shallow dish. Mix together half the finely chopped chilli, lime zest and juice, garlic and oil, then pour over the prawns. Cover and chill for 20 mins to marinate. Meanwhile, to make the dressing, put the remaining chopped chilli, the soy, honey, and vinegar into a small bowl and stir together. Add the lentils to a mixing bowl and spoon over almost all the dressing, tip in the sesame seeds, then mix well. Heat a frying pan until really hot. Lift the prawns out of the marinade and fry for 1-2 minutes on each side until pink and lightly golden. Pour in the marinade and bring to the boil. Fold the chopped coriander through the lentils, then spoon onto serving plates. Top with the prawns and any pan juices.
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education Global Organics Red Wine Vinegar
Recipe:
Serves 4
Beans with Seared Lamb Features & Benefits • Certified organic • Gluten free • Non GMO • Vegan • Dairy free • Lactose free • Wheat free
Ingredients: • • • • • • • • • •
500g lamb fillet 2 x 400g cans Global Organics Cannellini Beans 2 tbsp Global Organics Tomato Passata 1 tbsp Global Organics Red Wine Vinegar 500ml Australia’s Own Organic Chicken Style Stock 3 garlic cloves, crushed 1 large onion, chopped 1 small bunch of dill, most chopped 1½ tbsp of Bragg Organic Cold Pressed Olive Oil 2 tbsp of crumbled feta cheese
Method:
Key to good health
Global Organics Red Wine Vinegar Organic is certified organic, gluten free, fat free, non GMO and low in salt. Produced from fermented wine and sourced from Italy this delectable red wine vinegar adds a sharpness to marinades, salads and pickling vegetables.
Global Organics Olive Paste
Rub the lamb with ½ tablespoons of the oil and one garlic clove. Season well and set aside to marinate while you prepare the beans, or for up to two hours if you have time. Heat the remaining oil in a pan. Add the onion and remaining garlic, and season. Fry for 8 minutes or until soft. Add the tomato purée, chopped dill, vinegar, stock and beans, season, and simmer for 15 minutes or until most of the liquid has evaporated. Meanwhile, heat a frying pan until hot. Sear lamb on all sides, for about 5 minutes in total. Rest, covered with foil, for 5 minutes, then thickly slice. Serve the lamb with the beans, scattered with feta and the remaining dill leaves.
Recipe:
Serves 4
Chicken and Olive Tapenade Pasta Features & Benefits • Certified organic • Gluten free • Non GMO • Dairy free • Vegan • Nut free • Lactose free • Soy free • Wheat free
Key to good health
This delicious blend of Italian black olives is certified organic, low GI, low in sugar and made using 100% natural ingredients, no flavour enhancers or preservatives. The Global Organics Black Olive Paste can be used as a spread, dip or added to stews, marinades and sauces.
44 Kadac In Health
Ingredients: • ½ cup Global Organics Paste Black Olive • 2 tbsp slivered almonds, toasted • 4 anchovy fillets, drained well, roughly chopped • 1 tbsp drained capers, rinsed • 2 garlic cloves, roughly chopped • 1 tbsp finely grated lemon rind • 1/4 cup fresh flat-leaf parsley leaves • 1/4 cup extra virgin olive oil • 2 tbsp lemon juice • 375g linguine • 250g cherry tomatoes, halved • 400g sliced cooked chicken • Fresh flat-leaf parsley leaves, to serve Method: Place olive paste, almonds, anchovies, capers, garlic, lemon rind and parsley in a food processor. Process until finely chopped. While motor is operating, add oil in a slow, steady stream. Process until well combined. Transfer tapenade to a bowl. Add lemon juice. Season with pepper. Stir to combine. Meanwhile, cook pasta in a large saucepan of boiling water following packet directions until tender. Drain, reserving 1⁄3 cup cooking liquid. Return pasta to pan. Add tapenade, tomato, chicken and reserved cooking liquid to pasta. Cook, tossing over low heat for 2 minutes or until combined. Serve sprinkled with parsley.
education Lotus Traditional Rolled Oats Organic Recipe: Features & Benefits • Certified organic • Non GMO • Dairy free • Vegan • Nut free • Lactose free • Soy free • Source of protein • Source of fibre
Key to good health
Lotus Traditional Rolled Creamy Style Oats are certified organic, dairy free, egg free, low in sugar and contains a great source of fibre and protein. Suitable for all ages, the creamy and smooth texture makes this perfect for a winter breakfast or used in baking.
Lotus Quinoa White Organic
Serves 24
Anzac Biscuits Ingredients: • 1 cup Lotus Organic Traditional Rolled Oats • 2 tbsp Global Organics Maple Syrup • 1 cup Nature First Organic Plain Flour • 1 cup Lotus Organic Rapadura Sugar • 1 tsp Lotus Bicarb Soda (aluminium free), sifted • 3/4 cup desiccated coconut • 125g butter, chopped Method:
Preheat oven to 160°C/140°C fan-forced. Grease 2 baking trays. Combine oats, flour, sugar, bicarb soda and coconut in a large bowl. Combine butter, 1/4 cup water and syrup in a small saucepan over low heat. Stir until smooth. Add butter mixture to oat mixture. Stir until combined. Roll level tablespoons of mixture into balls. Place 5cm apart, on prepared trays. Flatten. Bake for 12 to 15 minutes or until golden. Loosen biscuits on trays whilst still warm. Cool on trays.
Recipe:
Serves 6
Quinoa Tabbouli with Prawns Features & Benefits
Ingredients:
• Certified organic • Gluten free • Non GMO • Dairy free • Lactose free • Soy free • Nut free • Wheat free • Source of fibre
Pistachio Tabbouli
Key to good health
Lotus Quinoa White Organic is certified organic, non GMO, gluten free, low in salt and contains no added sugar. Sourced from Bolivia and packed in Australia, this high protein seed is a nutritious alternative to white rice and may be used in stirfries, salads, baking, smoothies and stews.
• 24 raw king prawns, peeled de-veined, with tails • 1 tsp Gourmet Organic Herb Ground Cumin • 2 green chillies, finely diced • 125g (½ cup) low fat natural yoghurt, to serve • Zest and juice of 1 lemon • 1 cup Lotus Organic White Quinoa, rinsed well • 1 tsp Gourmet Organic Herb Ground Cumin • ½ tsp Gourmet Organic Herb Pepper Black Whole • 1 tbsp Bragg Organic Cold Pressed Olive Oil • 75 g (½ cup) pistachio nuts, roughly chopped • ½ red onion, finely diced • 1 tomato, diced • 30g (½ cup) chopped basil • Juice of 1 lime
Method:
Place prawns, lemon zest and juice, cumin and chillies in a bowl. Mix well to coat the prawns in the marinade. Refrigerate prawns for 30 minutes to allow the flavours to develop. To make the pistachio tabbouli, place rinsed quinoa in a saucepan and cover with 500mL water. Bring to the boil, then reduce heat and simmer for 10 minutes, or until the grains are translucent. While still warm, transfer to a bowl and add remaining ingredients. Mix well and set aside. Soak 8 bamboo skewers for 30 minutes. Thread 3 prawns onto each skewer and cook on a heated barbecue for 2 minutes each side, or until pink and cooked through. Serve with tabbouli and yoghurt.
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education Lotus Cocoa Powder Organic Recipe: Features & Benefits • Certified organic • Gluten free • Dairy free • No added sugar • Nut free • Soy free • Sulphate free
Serves 2
Banana-choc breakfast smoothie Ingredients: • 1 tbsp Lotus Cocoa Powder Organic • 1 tbsp Nature First Breakfast Booster Fibre Cleanse • 1 tbsp Lotus Chia Seeds Black • 2 cups Soy Milk Original Organic (Low GI) • 2 bananas, chopped Method: Place chopped bananas into a food processor with cocoa powder, breakfast booster fibre cleanse, chia seeds, soy milk and blend until smooth and creamy. Pour into glasses and serve with a dust of breakfast booster fibre cleanse.
Key to good health
Lotus Cocoa Powder Organic is certified organic, contains no added sugar, artificial flavours, colours or preservatives. Made by grinding the organic cocoa bean down to a fine powder, its light and decadent flavour may be used in baking, smoothies, hot drinks, on yoghurt or fruit.
Wild Planet Albacore Tuna Recipe: Features & Benefits • Certified organic • Non GMO • Dairy free • Vegan • Nut free • Lactose free • Soy free • Source of protein
Key to good health
Wild Planet Albacore Tuna is hand packed, seasoned with a touch of sea salt, without added oil, water and fillers and cooked once to retain all of the natural juices. Rich in essential fatty acids, each 142g can contains approximately 3,350mg of Omega 3, 2,200mg DHA and 750mg of EPA.
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Serves 4
Bourghal with Tuna Salad in Lettuce Cups Ingredients: • 1 x 142g can Wild Planet Tuna Albacore • ¼ cup Lotus Organic Coarse Bourghal • 1 x 400g can Global Organics Cannellini Beans • 200g grape tomatoes, thinly sliced • 2 salad onions, thinly sliced • 2 tbsp roughly chopped mint leaves • ½ cup roughly chopped chervil or flat leaf parsley • 2 tbsp lemon juice • 2 tbsp olive oil • 4 large butter lettuce leaves Method: Place the bourghal in a bowl, pour over ½ cup (125ml) of boiling water and soak for 10 minutes. Drain well, use hands to squeeze out any excess moisture, if needed. Place the bourghal in a large bowl with the tuna, tomatoes, onion, mint, chervil or parsley, lemon juice, oil and beans. Season to taste with salt and pepper and toss well. Place a lettuce leaf on each plate, spoon the bourghal mixture on top and serve.
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Lotus has been delivering pantry essentials to the health channel for 30 years. We source the world for premium, organic, non GMO conventional ingredients and carefully package them in resealable, oxygen barrier bags to keep in the freshness. Lotus products are packed in an allergen free facility in Melbourne. You can trust that a Lotus ingedient is “simply what it says it is”
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