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WWW.CRAVELIFE.COM.AU ISSUE 02 AUGUST 2014
THE RETURN OF THE VEGGIE PATCH PAT DRAPAC SAUERKRAUT CYCLIST 5 SUGAR-FREE RECIPES
LEOD C A M NOELA
H T I W K C CHI
ATTITUDE
MIRACLE OF ST ALI GREAT COFFEE FOR ALL BABY TEETH: IRREPLACEABLE REPLACEABLES HEALTH TEACHERS: DON’T MENTION THE ‘H’ WORD
ISSUE 02
WELCOME
CRAVE LIFE
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WELCOME
CRAVE LIFE
INTRODUCTION
BACK TO EARTH Take a step back for a moment. Breathe in. Hold. Now breathe out. What are you doing? Where are you going? Why are you doing what you’re doing? These are fundamental questions we need to ask ourselves to prevent us from losing perspective and our way forward. They help us keep our head in the clouds, but our feet firmly planted on earth. Right where they belong. This issue is all about that grounding. Getting back to basics. We’ll introduce you to some health revolutionaries who are radically changing the way we think about food – by reintroducing authentically traditional approaches to our sugar-saturated, fat-choked modern lifestyle. We’ll also show you how to regain self-sufficiency and take control of your personal environment with some timetested practices. This issue is raw, organic and fresh. It’s not reinventing the wheel, it’s rediscovering it. The kind of radical your nana will be totally down with.
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DON’T MENTION THE
WORD How two inspiring women are teaching young Australians to eat better by stealth – with lots of fun and without the word ‘health’.
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Kay Richardson and Karen Koutsodontis both stumbled into teaching kids practical cooking almost by accident. For Kay, the Executive Director of the Children’s Food Education Foundation (CFEF) and the Big Feed, her work history was littered with food-related business, including management and IT advisor at a cooking school but it was a more practical concern that put her on a new path: “My first child was fussy… so I was interested in furthering my knowledge around why those behaviours were generated.” Karen Koutsodontis, founder of the Travelling Kitchen, was an experienced high school food technology teacher but, like Kay, it was her child who would prove the catalyst for her new career path when her son’s kinder requested she come in to run a cooking workshop for a much younger audience than she was used to.
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What both women found was a nation with a growing childhood obesity crisis, a lack of cooking skills, a school system that was unprepared for theses challenges and an opportunity to address all those issues with a single solution: E AD MOR teach kids how to cook their own food.
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Chicks With
CWA National President Noela MacLeod says Australia’s largest women’s organisation is growing faster than ever – and the reasons behind the resurgence might surprise you. If you think the Country Women’s Association is just a rural scone-fancier’s club, think again. Yes, baking is definitely in the CWA’s DNA: their reputation for putting out a quality pikelet didn’t come out of thin air. But ask a politician about the CWA and you might get a glimpse of what they’re really about. “We do have the ear of government,” National President Noela MacLeod explains confidently. “You mention ‘CWA’ to politicians and they usually take a step back. They know we’ve done our homework. We don’t deal with myths, we don’t deal with legends, and we don’t tell them fairytales. We stick to the facts. This has been our strength over 86 years.”
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EVA’S SUGAR FREE BAKED CHEESECAKE
CWA’s Noela MacLeod and Pam Mawson with their take on Eva’s healthy creation at Natvia’s Sugar-Free Bake Off.
INGREDIENTS Base • 1 ½ cup almonds (processed to crumbs) • 80g butter, melted • 2 tbsp Natvia • 2 tbsp cocoa • 1 tsp vanilla extract
Cheesy Section • 750g Philadelphia cream cheese (full fat) • 2 large eggs 60g Natvia • 1 tsp vanilla extract
METHOD 1 Combine melted butter, Natvia, cocoa, vanilla and mix well, before adding the almond crumb, mixing in thoroughly. 2 Press into the base of a greased 20cm springform cake tin. 3 Chill in the refrigerator for about 30 mins. Beat the cream cheese with an electric mixer for 2-3 minutes. Add eggs, stevia and vanilla, and continue to beat until completely smooth. 4 Pour onto the prepared almond base and bake at 150°C (130C fan-forced) for an hour. Allow to cool in the oven with the door ajar.
Topping • 2 punnets strawberries (1 for coulis/sauce, 1 for fresh topping) • 3 tsp Natvia • 1 tbsp lemon juice • 1 tsp vanilla extract
5 To make the strawberry coulis, add one punnet
of strawberries to a small pot. Add Natvia, lemon juice and vanilla and cook on medium heat until the mixture is pretty mushy and reduced a little. 6 Blend with a stick blender until it appears smooth. Push through a sieve for a beautiful smooth sauce. 7 Once the cake is completely cooled, cut up the fresh punnet of strawberries and arrange on the cake in your desired manner. 8 Dot some of the strawberry sauce onto the fresh strawberries with a spatula or pastry brush. Save the remainder of the coulis to pour onto individual slices when served. Enjoy. seven
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APPLE TEA CAKE
SERVES 8 INGREDIENTS • ¾ cup rice milk or cows milk • 2 tsp apple cider vinegar • ⅓ cup apple sauce • 2 tsp vanilla • 1 ½ cups wholemeal spelt flour • ¼ cup Natvia • 2 tsp baking powder • 1 cup pie apples, roughly chopped • 2 tsp cinnamon
The sweeter life is just a r o u n d t h e c o r n e r.
METHOD 1 Preheat oven to 180°C. 2 Line the base of a 20cm cake tin with baking paper and spray sides of tin with oil spray. 3 In a measuring jug, combine the milk & vinegar. Allow to sit for 5 mins, then stir through apple sauce and vanilla. 4 Combine the flour, Natvia and baking powder in a large bowl. 5 Make a well in the middle of the flour, add milk mixture and fold through. 6 Combine pie apples and cinnamon. 7 Pour batter into prepared cake tin, top with apples and bake for 40-45 minutes. 8 Cool in tin for 10 minutes before slicing and serving.
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THE ROAD LESS CYCL Former pro rider Pat Drapac broke from the pack and is leading a culinary comeback – reviving the fermented vegetables movement.
Photography Elaine Wang
The cycling bug bit Pat Drapac earlier than most. A lot earlier, in fact. Something must have clicked in Pat’s brain when he was first introduced to the world of cycling by a clinic at Melbourne’s iconic Brunswick Velodrome. Pat pedaled across the finish line of his first race at the tender age of three, and thus began a love affair with the bike that saw him travel the globe to race and train. So it seems fitting that it was through cycling that Pat would stumble across another (less expected) passion in his life – fermented vegetables.
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I’M PRETTY SURE I HAD MY TRAINING WHEELS OFF IN ABOUT HALF AN HOUR – IT WAS A SIGN.
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RIGHT FROM THE SOURCE RAW C COCONUT WATER Reading the ingredients list on drink labels can be a bit of an ordeal – a lot of syllables and for those of us without a science degree, not a whole heap of information. So it’s refreshing when you can pick up a product and see this: “Ingredients: 100% coconut water”.
Raw C is just that – pure unadulterated coconut water and nothing else. Owned by Pete Evans of My Kitchen Rules fame, Raw C has no added sugar and is concentrate free, making it as good as opening up a fresh coconut itself (minus the hassle of trying to break into one of the things!). Raw C is also sustainably sourced – using only what is needed and minimising waste. Now you’re safe in the knowledge there’s no nasties hiding in your Raw C Coconut Water, there’s not much more to do than just enjoy the taste! For anyone who craves flavour in a drink (and might find themselves turning to sugar-y soft or sports beverage to satisfy that craving), coconut water is a natural winner. Alternatives don’t come much healthier – or more delicious – than this!
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Apart from tasting delicious and being healthy for you. Coconut water can be a substitute for blood plasma. The high level of sugar and other salts make it possible to add the water to the bloodstream, similar to how an IV solution works in modern medicine.
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norbusweetener.com.au
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LOVE & FEAR
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I L A T S F O E L THE MIRAC on Coffee roasting success story Sensory Lab is e rienc expe e coffe ty a mission to bring a quali to everyone… and everywhere. e side-street, Tucked cosily into a graffiti-ed South Melbourn game. its of top the at café St Ali is the very model of a unkytoo-f atory oblig the feel, The converted warehouse k… all dtrac soun vy groo y tlessl for-words interior, the effor what But . there are ss succe the superficial indicators of ? actually sets this café apart from all the wannabes e. St Ali’s The short answer is the obvious one: the coffe y-crowned newl stable of baristas includes Matt Perger, the surprise no it’s World Coffee In Good Spirits Champion, so and one – story e the end product is a winner. But the whol here. elsew s start of the real secrets to the café’s success –
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REASONS TO OUT Is it a backlash against the concrete jungle confines of modern urban living? A timeless hobby reinvented for a new generation of green-thumbs? Or the hard earned produce of a new wave of DIY health-food revolutionaries? Regardless of how it happened, veggie patches are back in vogue, and that’s not a bad thing. Here are six very good reasons why you should get on the homegrown veggie bandwagon.
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Fabian and Mat from The Little Veggie Patch Co with one of their signature Veggie Crates – a great solution for those who don’t have a backyard to dig in!
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BODY & FITNESS
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OLD-SCHOOL EXERCISE: WHO NEEDS A GYM? Uber-fit figure athlete Mollie Stewart-Gibson (in partnership with her qualified Personal Trainer and fellow fitness model competitor sister, Bella) shares her plan for a great workout you can do anywhere!
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Mollie Stewart-Gibson (pictured) is a natural Australian Figure champion based in Melbourne, Australia.
L E T ’ S S TA R T W I T H T H I S E X P L O S I V E L E G E X E R C I S E : F R O G J U M P S
1 Standing
with feet shoulder width apart, crouch down into the squat position.
2 Push
off, jumping forward.
3 Upon
landing, be sure to land on your toes, creating a spring in the knees as not to jar them upon impact.
4 Lower
yourself back into the squat position before repeating the exercise.
5 Repeat
Steps 1-4 to complete 10-15 reps.
Bust out of that winter coat and check out Mollie’s full circuit plan here. Get moving!
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FOOD & NUTRITION
RAW MUESLI SLICE T H I S P O S T O U T W O R K O U T R E C I P E B Y M O L L I E S T E WA R T- G I B S O N W I L L H AV E Y O U F E E L I N G A N D L O O K I N G L I K E A B O S S .
MAKES 12 SLICES INGREDIENTS • 130g dates, copped in blender • 80g almonds, whole or chopped • 200g rolled oats • 50g shredded coconut • 50g pistachio nuts • 30g pumpkin seeds • 30g sesame seeds • 30g chia seeds • 1 tsp ground cinnimon • ½ tsp ground ginger • 60g Natvia stevia sweetener • 3 scoops of Dymatize Elite Gourmet vanilla protein powder • 400ml warm water
METHOD 1 Mix all ingredients together. 2 Press mixture into tupperware container or baking dish. 3 Place in fridge overnight or until firm before serving. 4 Store this raw slice in the fridge for up to a week. Alternatively, to bake the slice place the mixture in the oven for 30 minutes at 160 degrees or until golden brown. Once baked, the slice can be stored out of the fridge.
Check out Mollie on facebook and you’ll be treated to some of her awesome recipes and workouts! www.facebook.com/Mollie Figure
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HUNTERS
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Kosta Skofus explains why the resurgence of foraging has even the gourmets scouring parks, streets and the sides of highways for the source of your next restaurant meal. If you’re familiar with the textbook history of human agricultural development, foraging probably seems like a great leap backwards for humankind. Why forage for food like an animal when we devote such a huge amount of time and energy to conventional farming practices and food supply chains that can bring food right to your door?
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WILD WEED PIE F O R A G I N G F O O D I E K O S TA G I V E S U S T H E W I L D W E E D P I E ! T H I S I S A S R AW A S A P I E G E T S !
INGREDIENTS • 1 tsp salt
• 500g fresh ricotta
• 1 tsp Natvia
• S ea salt & freshly ground black pepper
• 1 kg mixed bitter greens (2 cups amaranth leaves, nettles, sorrel, silver beet and/or dandelion)
• 9 sheets filo pastry • 400g Greek feta
• 150ml extra-virgin olive oil
• 1 cup oil, for brushing
• 2 red onions, finely sliced
• ½ cup organic apple cider vinegar, for brushing
• 1 free-range egg, lightly beaten • Dried Greek oregano, to taste
METHOD 1 Bring
water and salt to the boil in a large saucepan. Add amaranth leaves to pan, give a big stir with a wooden spoon and, as soon as the water has returned to the boil, scoop the leaves into a colander in the sink.
8 Place
2 Rinse
9 Line
3 Place
10 Brush
very briefly with cold water, squeeze hard in a clean tea towel and drop blanched leaves into the mixing bowl. other greens in a sauté pan with the washing water still clinging to them, then cover and cook over medium heat until just wilted. Drain and squeeze out excess liquid. Coarsely chop, then add to bowl with amaranth. olive oil in the same pan and cook onion over low heat for 8-10 minutes or until soft.
1 sheet of filo on a chopping board, then using a 26cm pizza tray as a guide, cut out a 26cm round. Repeat with another 4 sheets of filo. Cover rounds with a piece of foil lined with a slightly damp tea towel and set aside. the pizza tray with a round of baking paper. Brush one whole sheet of filo with oil and place widthways across the lined pizza tray. another whole sheet of filo with oil and place lengthways across the pizza tray to form a cross with the first sheet. Brush a third whole sheet of filo with oil and place diagonally across the pizza tray, then brush another whole sheet of filo with oil and place it on the other diagonal.
4 Heat
5 Remove
from heat and combine with greens, then add egg and oregano. fold in ricotta, season with salt and pepper, then cover and refrigerate.
11 Brush
the filling across the filo round, right up to the edge of the tray. Fold up the overhanging filo sheets, pleating it to cover and enclose the filling.
6 Gently 7
2 of the filo rounds with oil and place in the centre of the tray.
12 Spread
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orking one at a time, brush the remaining 3 filo rounds with olive W oil and lightly brush the top layer with apple cider vinegar and oil.
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Bake for 20 - 25 minutes until top layer is golden brown.
Preheat oven to 200 degrees celsius.
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FOOD & NUTRITION
CAFÉS THAT CARE – MILETO’S, WINDSOR VIC Starting its life as a butchers’, Mileto’s seemed destined to become one of Windsor’s finest cafes. When owner-manager Laura’s first started experimenting with selling soup from the shop, she had no idea that the venture would gradually turn Mileto’s from a butchers into a deli and finally a full-fledged café. Three years after that transformation, Laura and husband Pepe Mileto’s family-run Italian-themed breakfast and lunch venue has well and truly graduated from a local secret to a respected Chapel Street staple. Rustic, homely and at times downright adorable, the décor doesn’t try and hide the café’s roots as a family butchers venture. And the menu doesn’t disguise Mileto’s deli heritage either, with pork and fennel sausage, grilled haloumi and smoked chorizo all on offer. Gourmet breakfasts, soups (of course), locally roasted Rosso coffee and an impressive range of hearty meals make Mileto’s a must-visit the next time you’re in Windsor. Mileto’s is at 132 Chapel Street, Windsor, Victoria and is open 7am-5pm Monday to Friday, and 8am-5pm Saturday and Sunday. www.cafesthatcare.com.au
Do you know a gem of a café we need to hear about? Let us know! Just email inspire@cravelife.com.au and fill us in on your local favourite!
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BODY & FITNESS
THE IRREPLACEABLE REPLACEABLES Why kids’ teeth need more care and attention than our own – even when a spare set of choppers are in the mail! We share 5 reasons why baby teeth need to be… um… babied – and what you can do to help to keep them healthy. R
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s k g n Fa R E T T A S S T N O E M R FO TM
, T THA S
G N A F IENDLY R F
Available at
& selected independent stores
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FRANTIC ON THE PODIUM
A sneek peak at Sofia’s brand new fruit tarts with Natvia – coming soon to the under-construction www.franticinthekitchen.com.au!
Sofia Christopoulos has a lot of reasons to be Frantic In The Kitchen. Not only is she mum to two energetic kids under 7 – Sofia is also a prolific food blogger and a regular on the podium at Australia’s biggest recipe competitions! What started as an opportunity to test her creative skills in the kitchen has led to a string of wins and high finishes at competitions including the Kellogg’s Recipe Search, the Heinz Big Red Recipe Search and The Bulla Cream Team Search. How she manages to maintain her fantastic blog full of incredible recipes baffles us! twenty-five
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# N AT V I A I S B U Z Z I N G ! H E R E ’ S W H AT ’ S B E E N H A P P E N I N G I N T H E TA S T I E S T C O R N E R O F T H E I N T E R N E T…
@fitfabfoods
@missk_j6
@classiccupcakeco
@nourishyourday
@thefitfoodieblog
@vonnix
@healthyhotlips
@blissfullynourished @naomicoralieannwells
@lagallette
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IF SUGAR IS GOLIATH, MEET DAVID A powerful force sweeps across the globe, using a sweet façade to lure in the unsuspecting folks before entrapping so many in a dangerous spiral of self-destructive consumption and shame. But high in the mountain forests of China, a strong yet humble hero prepares to challenge the villain and free the people from their enslavement.
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This all sounds like the plotline for a classic Kung Fu flick but I promise you, this David-and-Goliath tale is for real. The villain is none other than sugar, that innocuouslooking granule of fructose that weaves its way into so much of our food, despite the devastating health effects. In its homeland, our hero goes by Luo Han Guo, but you might know it by another name – the Monk Fruit. E
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RHUBARB ETON MESS SERVES 2 INGREDIENTS • 1 egg white • 3 tsp Norbu • ¼ tsp vinegar • 2 tsp corn flour • ½ bunch rhubarb, washed, trimmed and cut in 3 cm lengths • 1 tbsp Norbu • Zest & juice of 1 mandarin • ½ cup Greek low fat yoghurt • 1 Slim Secrets Night Time Binge Buster bar, roughly chopped METHOD 1 Preheat oven to 150°C and line a baking tray with baking paper. 2 Using an electric mixer, beat egg white and 3 tsp Norbu until soft peaks form, then add vinegar and corn flour and beat again. 3 Spread mixture over the baking tray to about 2-3cm thick and bake for 3540 minutes. Turn oven off, open the door and leave meringue to cool. 4 Place rhubarb in a saucepan with remaining Norbu, mandarin zest and juice and bring to a simmer, cover and cook for 5-8 minutes. Set aside to cool. 5 To serve, layer cooled rhubarb, yoghurt, crumbled meringue and Slim Secrets bar in two glasses.
Just for you. Usually made with strawberries and cream, we’ve seasonally adjusted and lightened up the ingredients to create a dish you can enjoy with out fear of adding on kilos.
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ENVIRONMENT
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Turns out the modern world just doesn’t have a place for all of the planet’s 250,000 edible plant species. Why are so many disappearing, and what can we do about it? Before we start, how many potato varieties can you name? Stay with me – I promise there’s a point to this game! I’ll give you a moment to think.
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VEGESAURUS: WILD FOODS ON THE BRINK OF
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Next issue, Crave Life is getting fit and fabulous... stay tuned!
Crave Life is nothing without our Health Revolutionaries. They’re the people who make the world a healthier place to live - physiologically, nutritionally, psychologically and emotionally. If you know a Health Revolutionary we need to meet or something else you want to share with us, let us know by sending an email to inspire@cravelife.com.au. We’d love to hear from you! Crave more? Follow www.issuu.com/naturalsweetener For more recipes join www.sweeterlifeclub.com
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