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EatWell H E A LT H Y E A S Y D E L I C I O U S

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Winter recipes E R A CE P E PR DVAN Y H IN AEALT H H NAC SPI FETA S & OLL SCR

Issue 37 AUS $12.00* NZ $12.00 (Both incl. GST)

Lunch on the run PLUS Discover Swedish semla Spice it up Pakistani style What is wassail?

Meet chef Claire van Vuuren Lazy one-pot wonders Calcium-packed vegetarian meals Magical microgreens

We are now organic certified!

As our way to contribute to sustainable dairy farming and healthy living, we have launched a range of organic cheeses. These products are made from fresh organic local cow milk from South Gippsland and only certified organic ingredients.

Find That’s Amore Organic Range on our online store, at That’s Amore Cheesery, and in the best independent supermarkets and delicatessens.

Look out for the green flag!

Photography: Getty Images

EatWell FOR THE LOVE OF FOOD

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Cumquats Technically, to be called a citrus, a fruit has to have eight to 15 segments and cumquats only have three to six. For all intents and purposes, however, cumquats act like a citrus and have a bittersweet tang that is definitely citrus-like.

Cumquats can be eaten raw and one may even eat the skin as well, but the tartness of the fruit means they are not to everyone’s taste. Where cumquats really come into their own is when they are pickled and used as a relish for lean meat. Either in combination with other citrus or on their own, cumquats make a beautiful marmalade. The tartness of cumquats makes them ideal to be preserved in brandy and served with ice cream.

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Photography: Getty Images

EatWell FOR THE LOVE OF FOOD

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Soto Soto is an Indonesian soup that is heavily influenced by Chinese cuisine. There are many variants of soto throughout Indonesia, each one shaped by the culture and foods of its area of origin. Soto ayam is the chicken version.

What remains common, though, are the many fragrant ingredients. Soto regularly features fresh ginger and fresh turmeric that are combined with lemongrass, cumin seeds, kaffir lime, lemon leaves, noodles and galangal. From this base you can experiment and make your own additions with things like coconut cream, eggs and chillies.

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From the Editor

I

n the middle of one of those inconsequential conversations that make dinners so pleasant, a friend, let’s call her Viola, disclosed that she had never eaten peanut butter.

I’ve deliberately left an enlarged gap there to emulate the pronounced pause that gripped the table as she casually announced this (I can only hope the gap has made it past the sub-editors and designers to reach you).

Following the astonished conversation hiatus, there followed a babble of questions as to how Viola could have lived her 35-odd years on the planet and not eaten peanut butter!

Viola offered some explanations that revolved around parents being obsessively opposed to processed foods, but these were soon drowned out in the discussion about what surprising things the rest of those around the table had never eaten. There was one who had never eaten a chicken wing, another who knew not the taste of banana, and another who was a stranger to any sort of herbal tea.

My own confession was that in my living memory I have never had a glass of milk.

It’s not that I am lactose intolerant, but rather that I just can’t abide the taste. As a child I was presumably given glasses of milk, but hated it so much that I have no actual recollection of what milk tastes like because I haven’t drunk it since. I will drink it in something provided I cannot taste the milk, hence my insistence on a strong café latte, because if I can taste the milk, I can’t stomach the latte. I might moisten my muesli with milk but I will assiduously tip the fluid off to avoid tasting it. I’m not proud of my lactophobia, but at least I own it.

Not long ago after the Viola dinner party, it was my daughter’s birthday. To celebrate, she and some friends went to a restaurant that featured a fixed menu with things like polenta chips with cauliflower and gorgonzola; gnocchi with pancetta, goat’s cheese, peas, spinach, lemon and butter; and Brussels sprouts with chickpea purée, soft herbs, pine nuts and raisins. These are

not wildly exotic things, but they are dishes that the average 15-year-old palate may not have encountered. When we picked them up after the meal, the crew were buzzing about the delicious food even though they had not had most of it before. My own daughter said something to the effect of, “From now on I’m going to try every food!”

Combine this with the idiosyncrasy of Viola’s peanut butter innocence and we have a useful lesson. We all have our unique tastes, our own individual history with food. The message is to try to avoid becoming a prisoner of that history and to open yourself up to new food experiences. You don’t have to like capers, you don’t have to like Brussels sprouts, and you don’t even have to like chocolate. We are all different in our tastes, but you owe it yourself to try foods, even if you think you don’t like them, as your tastes could have changed.

Maybe, if I am feeling brave, I will revisit plain milk again. Food, like life, is an everevolving journey and it requires a little courage to partake of it deeply.

Give us FOODBACK

On the cover: Naomi Sherman's Spinach & Feta Scrolls, Page 56

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

EDITOR Terry Robson ACTING DEPUTY EDITOR Georgia Nelson SUB-EDITOR Michelle Segal DESIGNER Kate Atkinson FEATURE WRITER Ally McManus CHEFS Naomi Sherman, Georgia Houston, Lisa Guy, Adam Guthrie, Lee Holmes, Georgia Harding, Raquel Neofit NATIONAL ADVERTISING MANAGER NSW Nia Llewelyn Ph +61 488 267 371 NATIONAL ADVERTISING MANAGER VIC & QLD Tracey Dwyer Ph +61 3 9694 6403 ADVERTISING PRODUCTION CO-ORDINATOR Brendan Alder Ph +61 2 9887 0325 ADVERTISING ART DIRECTOR Martha Rubazewicz PUBLISHER Janice Williams COVER PHOTO Naomi Sherman

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

EatWell Issue 37 is published by Universal WellBeing Pty Ltd, Unit 5, 6–8 Byfield Street, North Ryde NSW 2113, Australia. Phone: +61 2 9805 0399, Fax: +61 2 9805 0714.

Printed by KHL Printing Co Pte Ltd, Singapore. Distributed by Gordon and Gotch, Australia. Editorial advice is non-specific and readers are advised to seek professional advice for personal problems. Individual replies to readers’ letters by consulting editors are not possible. The opinions expressed by individual writers in WellBeing are not necessarily those of the publishers. This book is copyright. Apart from any fair dealing for the purpose of private study, research, criticism or review as permitted under the Copyright Act, no part may be reproduced by any process without written permission. Enquiries should be addressed to the publishers.

The publishers believe all the information supplied in this book to be correct at the time of printing. They are not, however, in a position to make a guarantee to this effect and accept no liability in the event of any information proving inaccurate. Prices, addresses and phone numbers were, after investigation and to the best of our knowledge and belief, up to date at the time of printing, but the shifting sands of time may change them in some cases. It is not possible for the publishers to ensure that advertisements which appear in this publication comply with the Competition and Consumer Act 2010 (Cth) and the Australian Consumer Law. The responsibility must therefore be on the person, company or advertising agency submitting the advertisements for publication. While every endeavour has been made to ensure complete accuracy, the publishers cannot be held responsible for any errors or omissions. This magazine is printed on paper that comes from a mill that satisfies the requirements of ISO 14001. *Recommended retail price ISSN 2204-2474/0812-8220 Copyright © Universal Magazines MMXXI ACN 003 026 944 umco.com.au IMPORTANT: This magazine is intended as a reference volume only, not as a medical manual. While the information is based on material provided by researchers, the magazine does not presume to give medical advice. Be sure to consult your physician before beginning any therapeutic program.

We are a member of

Berries for brains Berries are wonderful sources of flavonoids. These molecules give berries their colour and are antioxidants that are also anti-inflammatory.

Inflammation and stress are thought to play a major role in cognitive decline as you age. In theory, berries should provide nutrients that help support brain function as you get older. Research has shown that people who eat more berries, specifically strawberries and blueberries, have slower rates of cognitive decline to the extent that their brains can effectively be up to 2.5 years younger than their nonberry-eating counterparts. Given their fresh deliciousness, a serving of berries a day will be no bad thing for your brain.

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calcium in a tasty meal, why not try our: macadamia, garlic and parsnip soup; calcium-rich nourish bowl; tahini lentil burgers; sesame toasted tofu with greens and tahini ginger dressing; chickpea and veggie koftas; vegan ramen; or tofu gado gado salad.

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Recipes — Cooking with Microgreens Microgreens are young vegetable shoots that have aromatic flavour and concentrated nutrient content.

Readily available microgreens include broccoli, carrot, cabbage, beet, spinach and celery. For some delicious microgreen recipes, try our: rainbow microgreen salad; curried carrot soup; microgreen smoothie; pesto salmon frittata; soba noodle and tofu salad; or zucchini, goat’s feta and pine nut tart.

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

Contents 12–14 Our Chefs Meet the chefs who bring this issue’s recipes to you: Adam Guthrie, Lisa Guy, Georgia Harding, Lee Holmes, Georgia Houston, Raquel Neofit and Naomi Sherman.

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Food Profile — Broccoli, Cabbage, Cauliflower Broccoli, cabbage and cauliflower are all members of the Brassicaceae family, also known as “cruciferous” vegetables. They are both delicious and incredibly healthy.

Recipes — Lazy One-Pot Wonders One-pot meals are perfect for those hectic weeknights when you need something easy and nutritious. Best of all, one-pot cooking leaves you with minimal washing up to do, so why not try our: vegan chickpea and kale; hearty meatball stew; jackfruit, sweet potato and pumpkin; Mexican quinoa and bean; lime coconut fish; or Tuscan beef stew.

Artisan Alley — Mozzarella Makers Every issue, EatWell gets together with people who enjoy the art of making good food. In this issue we talk to dedicated artisans of mozzarella and bocconcini.

Recipes — Savoury Slices Savoury slices can be packed with nutrition and, best of all, they are convenient and portable so they can

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make a healthy snack, a school or work lunch, or even a hearty dinner. Enjoy the rich diversity of savoury slices with recipes like our: vegetable-packed slice; minty zucchini fritter slice; fig and goat’s cheese slice; roasted tomato, spinach and pancetta slice; potato and zucchini bake; rainbow slice; and cauliflower cheese slice.

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In Conversation With …

Claire van Vuuren Meet chef Claire van Vuuren, a dedicated restaurateur with community and sustainability at the heart of everything she does.

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Recipes — Healthy Lunch on the Run In this fast-paced world, you will probably find yourself having to squeeze in lunch as you rush from one thing to another. If you want some ideas for healthy lunches that you can eat on the go, look no further than our: supercharged bento box; goji berry and tomato soup; tofu and spinach triangles; green goddess rolls; spinach and feta scrolls; or veggie rice balls.

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Recipes — Calcium-rich Vegetarian Meals Calcium is a vital nutrient not just for bones, but also for muscle and nerve function. Leafy green vegetables, broccoli, legumes, nuts and seeds are just some of the plants that have calcium in rich supply.

If you want your vegetarian hit of

104 Reviews Your guide to interesting books and films in the food space.

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Recipes — Pakistani Style Pakistani cuisine incorporates elements from its neighbours India, Afghanistan and Iran. Some key dishes are slow-cooked, such as the famous haleem, a mix of pulses, meat and spices that is cooked for up to seven or eight hours. Ghee and yoghurt are used widely. Bring some Pakistani flavour into your home with our: rajma (spiced red kidney bean curry); vegan chai-spiced kheer; one-pot haleem; chicken karahi; tandoori chicken drumsticks; strawberry and chocolate almond cakes; or honey pistachio cake.

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

Gluten Free Dairy Free Vegetarian Friendly Vegan Friendly

Australia Infused

Simply good tea

EatWell chef profiles

Our Chefs Naomi Sherman Naomi Sherman is a food photographer and stylist who creates edible artistry in her studio located in the beautiful Huon Valley in Tasmania. A firm believer that there is no one-size-fits-all approach to good health, Naomi loves to create recipes that are fresh and bursting with flavour, with an emphasis on gluten- and refined sugar-free dishes.

Her recipes, along with her award-winning cookbook Edible Heirlooms, can be found at naomishermanfoodcreative.com

Georgia Houston

Naom i Sherm an

Georgia Houston is an accredited practising dietitian and nutritionist with a degree in psychology. An advocate for the un-diet movement, Georgia specialises in eating disorders and supports her clients one-on-one in healing their relationship with food and body. Georgia’s passion for helping those with a complicated relationship with food stems from her own experience with an eating disorder in her late teens. Through her private clinic, GH Nutrition, and her organisational and school talks, she now empowers people to give up dieting, nourish their bodies and to find joy again in food and movement.

Georgia also has a delicious range of healthy cereals and energy balls that she makes and sells in Canberra, where she lives.

Connect with Georgia at ghnutrition.com.au

Georgia Harding

Georgia Hou ston

Georgia Harding 12 | EatWell

Georgia Harding is a naturopath with almost 20 years experience, a mother, and a passionate health educator.

After many years consulting in a busy practice, lecturing in natural medicine and sharing her knowledge on talkback radio, Georgia decided to reach out and share her passion for holistic health by developing her blog, Well Nourished.

On her website, she shares fad-free health advice and intolerance/allergy-friendly recipes to inspire people to live happy, healthy lives and create delicious food memories.

Georgia says, “The intricacies of the way we eat seem to have become the big picture and a source of stress for so many people.” She advises, “Avoid becoming hungup on all of those little things you ‘should’ be doing and take simple steps to improve your health and wellbeing — good health and eating well is a lifestyle, not a diet.”

She endeavours to simplify nutrition and make cooking nourishing meals achievable for everyone.

Georgia is committed to supporting the health of this generation of children, so she especially loves to help parents feed their kids well. She believes healthy eating habits and a passion for good food are developed in early childhood. “As you have to teach your children manners or to read and write, you also need to teach them how to eat well.” On her website, Georgia shares many tips and strategies for encouraging kids to be fuss-free and genuinely love eating nourishing wholefoods.

Georgia’s beautiful ebook Rise and Shine — A Well Nourished Breakfast will inspire and guide you to prepare the most important meal of the day in just minutes. Her latest eBook, The Well Nourished Lunchbox, contains over 50 nutfree, allergy-friendly wholefood sweet and savoury snacks, lunches and meals to inspire you to pack a nourishing lunch box that your kids will love to eat and you will love to make.

Connect with Georgia Harding at wellnourished.com.au

EatWell chef profiles

Lisa Guy

Lisa Guy

Lisa Guy is a highly qualified Sydney-based naturopath, author and passionate foodie and founder of Art of Healing (artofhealing.com.au) and Bodhi Organic Tea. Lisa is a believer that good wholesome food is one of the greatest pleasures in life and the foundation of good health.

Lisa encourages her clients to get back to eating what mother nature intended: good, clean, wholesome food that’s nutrient rich and free from high levels of sugars, harmful fats, artificial additives and pesticides. Lisa’s aim is to change the way people eat, cook and think about food.

Lisa sees a wide range of clients in her clinic, ranging from people with severe anxiety, mums with post-natal depression and people with adrenal exhaustion to couples having difficulty conceiving and parents who need help with their little fussy eaters. Being a mum of two little girls, Lisa has a particular passion for supporting women through pregnancy and beyond and for children’s health and nutrition.

Lisa is an avid health writer, being The Telegraph’s Body + Soul’s resident nutritionist and a regular contributor to WellBeing and Nurture Natural Parenting magazine. Lisa is frequently quoted in many leading Australian publications promoting the natural way to better health. She is also an author of five books to date, including My Goodness: All You Need to Know about Children’s Health and Nutrition, Pregnancy Essentials, Heal Yourself, Listen to your Body and Healthy Skin Diet.

Connect with Lisa at artofhealing.com.au

Adam Guthrie

Adam Guthrie

Adam is a vegan whose passion for food began with a lifethreatening illness and continues today in a lifestyle built around healthy cooking and eating.

Adam is a qualified chef and wellness coach who specialises in a wholefood, plant-based diet. He is a passionate advocate for living a simple, healthy and environmentally friendly life. His story begins with a rude awakening when, as an out-of-balance and overweight 39-year-old, he found himself in hospital after an earlymorning surf, discovering he’d had a heart attack and being told by his cardiologist that he would be on daily medications for the rest of his life.

Adam didn’t accept that his cardiologist’s “solution” of daily medication was the only way of minimising his risk of another heart attack. Instead, he decided he would do everything in his power to find another way. He learned how to treat himself with absolute kindness, love and respect. Adam transformed his diet, lost 20kg and no longer needs to take medication.

Somewhere along the way, he realised he was more than a chef and a “heart attack survivor” but was a role model, an educator and someone who could provide inspiration simply by sharing his story and showing how easy it is to eat healthfully and to live well.

These days, Adam shares how to prepare delicious, healthy food for health, energy and vitality. He conducts online healthy heating and wellness programs at ifeelgood.com.au and gives keynote talks, live cooking demonstrations and cooking classes on the subject of healthy eating and living well.

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EatWell chef profiles

Lee Holmes

Lee Holmes

Lee’s food philosophy is all about S.O.L.E. food: sustainable, organic, local and ethical. Her main goal is to alter the perception that cooking fresh, wholesome, nutrient-rich meals is difficult, complicated and time-consuming.

Lee says, “The best feeling I get is when I create a recipe using interesting, nourishing ingredients and it knocks my socks off. Then I can’t wait to share it with my community and hear their experiences.”

After being diagnosed with a crippling autoimmune disease in 2006, Lee travelled the world discovering foods that could be used to heal her body at a cellular level. After discovering many nutrient-rich and anti-inflammatory foods and changing her diet, Lee recovered. Her mind alive with ideas for new recipes, she wanted to share her creations with the world, so superchargedfood.com was born.

Supercharged Food is all about making small and realistic changes every day. It’s about making healthy choices through knowledge and empowerment. Lee’s blog has become one of the leading health and lifestyle blogs in Australia.

From posting recipes, her passion to share her story and help others has snowballed and the blog has recently taken home the overall prize at the Bupa Health Influencer Awards as well as the best blog in the Healthy Eating category.

Connect with Lee Holmes at superchargedfood.com

Raquel Neofit

Raquel Neofit

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Raquel is a recipe developer and writer who loves sharing her passion for and knowledge of all things food and travel.

She lives by the motto “Life in balance”.

As a parent, Raquel is passionate about healthy food and raising her two girls to make the most of life while passing on her philosophy of life in balance and teaching them to respect and value the world we live in.

As a writer for the indoor horticulture industry, Raquel is determined to change the way we look at hydroponics and educate consumers on the benefits of eating produce grown in a protected environment. Over the years she has met many protected cropping farmers and found they all have two things in common: dedication to producing the most nutritious and best-tasting produce possible; and enthusiasm for changing the rules of pest management by avoiding pesticides in their greenhouses.

Raquel’s passion for food and cooking stems from a childhood in which most vegetables were frozen and dinner was usually meat and three veg, with a lamb roast on Sunday nights, always cooked old-school in a pound of dripping! So, for many years she endeavoured to broaden her palate and fell in love with many exotic techniques from around the world — but with a healthy twist.

Connect with Raquel Neofit at raquelneofit.net

EatWell FOR THE LOVE OF FOOD

Semla

Photography: Getty Images

Semla is an iconic Swedish food that began centuries ago as a bun that was eaten soaked in milk. Over the years, semla evolved into the modern favourite that is a cardamom-spiced bun with its top cut off and then filled with almond paste and topped with whipped cream.

In recent years, the evolution has continued and now raw semla has become popular. The raw version has many varieties but might involve a bun made with cashew and almond meal instead of wheat flour, then spiced and sweetened with cardamom and agave nectar. The “cream” might be made with coconut cream, vanilla and a bit more agave. Traditional or raw, semla is a treat to be enjoyed with a hot cup of coffee or tea.

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FOOD IN PROFILE... broccoli, cabbage & cauliflower

Broccoli, cabbage & cauliflower Broccoli, cabbage and cauliflower are all members of the Brassicaceae family, also known as “cruciferous” vegetables. There are other members of the family, but these three popular and healthy vegetables developed from the wild cabbage.

Broccoli Of all the brassicas, broccoli is the most concentrated source of vitamin C and provides many flavonoids including quercetin.

It is also a rich source of the antioxidant carotenoids lutein, zeaxanthin and betacarotene. Other antioxidants provided by broccoli in beneficial amounts include vitamin E and the minerals manganese and zinc.

All of your brassicas contain healthy compounds called glucosinolates that are converted into health-promoting molecules called isothiocyanates, which have a range of actions that reduce the risk of cancer developing. Broccoli contains high levels of a type of glucosinolate; in your digestive tract it is converted to sulforaphane, which enters your bloodstream and has been shown to prevent cell proliferation in the early stages of cancer, reduce inflammation and stimulate production of antioxidant enzymes.

Sulforaphane also has an “epigenetic” effect, meaning it affects how your genes are expressed. It can alter processes called “methylation” and “histone modification” required for gene activation or silencing in cancer prevention and therapy.

Sulforaphane also activates a protein called Nrf2, which is involved in keeping blood flowing in arterial areas where it may become clogged. This is very good news for your heart.

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The best way to eat your brassica is steamed.

In other cases, they improve detoxification systems and leave your cells with a smaller toxic load. The bottom line is decreased risk of cancer from consumption of cabbage.

Cauliflower Cabbage Cabbage is a good source of vitamin C and vitamin A. It also supplies good levels of antioxidant polyphenols. White cabbage provides about 50 milligrams of polyphenols in a half-cup serving, while red cabbage yields 30 milligrams of the red-pigment polyphenols called anthocyanins in each half cup.

Cabbage, like broccoli, contains glucosinolates, which are made into isothiocyanates that protect against cancer through a variety of different mechanisms. In some cases, they help regulate inflammation by altering the activity of messaging molecules within your body’s inflammatory system.

Cauliflower is also an excellent source of vitamin C, vitamin K and folate. It is a good source of vitamin B5, potassium, dietary fibre, manganese and molybdenum.

Additionally, it provides protein, phosphorus, magnesium, vitamin B1, vitamin B2, vitamin B3 and iron. Like all brassicas, it is an excellent source of fibre.

Cauliflower does contain glucosinolates, but only 50 per cent as much as cabbage and 60 per cent of what is found in broccoli.

Nevertheless, there is evidence that eating cauliflower helps lower your risk of developing cancer. There is also research showing that it reduces inflammation and heart disease risk. The general antioxidant and fibre content of brassicas means they all support detoxification processes within your body.

Steaming good food To get the maximum health benefits from brassicas, you need to consume about half a cup each per day. The best way to eat them is steamed. For instance, the fibre in broccoli binds with bile acids more effectively in your digestive tract when the broccoli has been steamed. When this binding process takes place, it is easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw broccoli still has cholesterollowering ability, just not as much.

Cabbage is often prepared in long-form recipes where the cabbage is cooked for considerable time in a stewing process.

The evidence is that the isothiocyanates do not survive this well and you are best to eat your cabbage either raw or steamed. When fermented as sauerkraut, cabbage offers healing antibiotic effects.

Photography: Getty Images

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odern cabbage developed from wild cabbage that originated in Asia and was brought to Europe by nomadic Celts in the 7th century BCE. Cabbage spread throughout northern Europe as a popular crop because it adapted well to cool climates, has a high yield per area planted and can be stored during winter in cold cellars. Broccoli also derived from wild cabbage, but it was bred selectively by the Romans and later Italians. Cauliflower was adapted from wild cabbage by the Italians but it has also been very popular in Turkey.

Photography: Getty Images

EatWell HEALTH SHOT

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Berries for brains Berries are wonderful sources of flavonoids. These molecules give berries their colour and are antioxidants that are also anti-inflammatory.

Inflammation and stress are thought to play a major role in cognitive decline as you age. In theory, berries should provide nutrients that help support brain function as you get older. Research has shown that people who eat more berries, specifically strawberries and blueberries, have slower rates of cognitive decline to the extent that their brains can effectively be up to 2.5 years younger than their nonberry-eating counterparts. Given their fresh deliciousness, a serving of berries a day will be no bad thing for your brain.

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RECIPES lazy one-pot wonders

Low-FODMAP Hearty Meatball Stew

Lazy one-pot wonders One-pot meals are perfect for those hectic weeknights when you need something easy and nutritious. One-pots are simple to throw together but because they are open to so many ingredients, they can be both hearty and give you all the nutrients you need. The bonus is that if people are coming and going at different times, they can dip into the pot when they need to eat.

Best of all, one-pot cooking leaves you with minimal washing up to do, so why not try our: vegan chickpea and kale; hearty meatball stew; jackfruit, sweet potato and pumpkin; Mexican quinoa and bean; lime coconut fish; or Tuscan beef stew.

Low-FODMAP Hearty Meatball Stew

Caramelised Onion Frittata

Recipe / Lee Holmes You will love this low-FODMAP hearty stew, perfect for a cool winter’s morning.

Serves: 4

Recipe / Lee Holmes Frittatas are one of the most versatile dishes. They can be enjoyed by those who opt for a vegetarian, gluten-free, dairy-free, sugar-free or refinedcarbohydrate diet and pretty much everyone else, too.

They’re a crowd-pleaser, packed with nutrients and one of my favourite things to serve up any time of the day. Just like eggs, frittatas are versatile in nature.

They surpass food trends (cauliflower rice, who!) and are great for just about any occasion. You can serve up a frittata at a family lunch, for a slow Saturday morning breakfast or easy mid-week dinner.

Makes: 1 frittata

1 tsp garlic-infused extra-virgin olive oil 4 spring onions, green tips only, roughly chopped

Place all the meatball ingredients in a bowl and mix with your hands until well combined. Form into balls, about 4cm in diameter. Set aside.

Heat the olive oil in a heavy-based saucepan over medium heat. Add the meatballs and cook for about 8–10 mins, turning now and then, until golden all over. Transfer the meatballs to a plate and set aside.

In the same pan, sauté the spring onion over medium heat for 2–3 mins. Add the sweet potato, carrot, capsicum and tomatoes, including the tomato juices.

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1 small sweet potato, peeled & cut into 2cm chunks 2 carrots, grated 1 red capsicum, chopped 500g very ripe Roma tomatoes, chopped, reserving the juices 4 tbsp tomato paste 125mL low-FODMAP stock 2 tbsp lemon juice 2 tbsp apple-cider vinegar Roughly chopped parsley, to garnish Stir in the tomato paste, stock, lemon juice and apple-cider vinegar.

Bring to the boil, then reduce the heat to low and simmer for 30 mins, adding a little more stock or filtered water if necessary.

Add the browned meatballs and cook for a further 8–10 mins, or until heated through, taking care not to overcook them as you don’t want them to become dry.

Season to taste with sea salt and freshly ground black pepper. Serve sprinkled with chopped parsley with your choice of accompaniment.

50g butter plus 1 tsp extra 3 large brown onions, sliced 1 tbsp fresh rosemary, chopped

8 free-range eggs Sea salt & freshly ground pepper, to taste 2 tbsp extra-virgin olive oil

Melt butter in frying pan and cook the onions and rosemary over low heat until sweet and brown.

Beat eggs, salt and pepper and then stir through the onions.

Wipe frying pan clean and add oil and extra butter.

Pour in egg and onion mix and cook over lowest flame until egg is set.

Place frittata pan under grill when set to crisp up the top.

Photography: Lee Holmes

Italian Meatballs 500g lean minced beef 1 tbsp garlic-infused extra-virgin olive oil 1 tsp ground oregano 1 bunch (approx. 100g) flat-leaf parsley, roughly chopped

Just like eggs, frittatas are versatile in nature. They surpass food trends (cauliflower rice, who!) and are great for just about any occasion.

Caramelised Onion Frittata

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RECIPES lazy one-pot wonders

Easy Chicken Frittata

Strawberry Vanilla Porridge with Hemp & Almonds Recipe / Lisa Guy Oats are the perfect way to start the day, packed with heart-healthy dietary fibre and important nutrients such as B vitamins, vitamin E and iron. Oats are an excellent source of soluble fibre, which has been scientifically proven to lower total cholesterol and "bad" LDL cholesterol, which helps reduce the risk of heart disease.

Serves: 1–2

½ cup rolled oats ¼ cup water 1 cup milk of choice 1 tsp vanilla extract

1 cup diced strawberries 2 tsp flaked almonds 1 tsp hemp seeds Raw honey to taste (optional)

Place oats, water, milk and vanilla extract in a saucepan over medium heat and cook with the lid on for 5 mins.

Add strawberries and almond flakes and cook for a further 10 mins until oats are soft and creamy. Add more milk or water if needed.

Top with extra strawberries, hemp and almonds to serve. Add honey if desired.

Strawberry Vanilla Porridge with Hemp & Almonds

This dish combines fluffy eggs mixed with caramelised onions, succulent chicken, a crunch of fresh broccoli and a hint of sweetness from the roasted tomatoes.

Easy Chicken Frittata Recipe / Lee Holmes If you’re a serious meat lover and can’t imagine it not being included in every meal, you may prefer my Easy Chicken Frittata. It’s a savoury lover’s delight, full of protein, vitamins and minerals. And may I say, it is incredibly satisfying on the ol’ taste buds! This dish combines fluffy eggs mixed with caramelised onions, succulent chicken, a crunch of fresh broccoli and a hint of sweetness from the roasted tomatoes.

Makes: 1 frittata

Chicken breast & 2 thighs (from one cooked chicken) ½ head broccoli, cut into florets 2 large Roma tomatoes, sliced Extra-virgin olive oil, for frying

Preheat oven to 180ºC. In a bowl, whisk eggs and add salt, pepper, cooked chicken, broccoli, tomato and stir through.

Pour into a casserole dish or a glass pie pan. Bake for 30 mins and let set for 5 mins before eating.

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Photography: Lee Holmes, Lisa Guy

6–8 eggs, whisked ½ tsp sea salt Few pinches black pepper

RECIPES lazy one-pot wonders Vegan Chickpea & Kale One-Pot

Vegan Chickpea & Kale One-Pot Recipe / Lisa Guy Kale is a member of the cruciferous vegetable family that has been found to have a variety of impressive health benefits, including lowering cholesterol levels and the risk of heart disease, boosting liver detoxification and immunity, and helping to balance hormone levels.

Serves: 4

Olive oil 1 onion, finely chopped 1 clove garlic, minced 1 medium carrot, diced 1 cup jasmine rice 2 × 400g tin chickpeas, drained & rinsed 1 tsp ground turmeric 1 tsp ground cumin 1½ cups vegetable stock

6 stems kale — remove ribs & roughly chopped Handful mixed herbs, roughly chopped, such as coriander, mint, parsley Juice 1 lime Topping Natural yoghurt or plain coconut yoghurt Pomegranates Flaked almonds

In a frying pan, heat olive oil over medium heat. Cook the onion and garlic for 3 mins, then add carrot, rice, chickpeas, turmeric, cumin and stock. Stir and allow to simmer with the lid on for 15 mins or until rice cooked through.

Add kale and fresh herbs and stir through. Leave to simmer for another 3 mins until kale is soft.

Stir through lime juice and top with yoghurt, pomegranate seeds and flaked almonds to serve.

Quinoa Bean Mexican One-Pot Recipe / Lisa Guy Legumes such as black beans are an ideal food for people with high cholesterol levels. Legumes are rich in heartfriendly nutrients like vitamin B, iron and unsaturated fats.

Legumes are also a rich source of soluble fibre which helps to lower cholesterol levels.

400g tin black beans 1 tbsp paprika ½ tbsp cumin seeds Pinch chilli 1 tsp ground coriander Pinch sea salt & pepper Juice 1 lime 1 avocado (sliced or make guacamole), to top Handful parsley or coriander leaves, roughly chopped

In a large pot with olive oil over medium heat, sauté onion for 3 mins, add garlic, capsicum, corn and celery and cook for a further 3 mins.

Add quinoa, stock, tomatoes, black beans, paprika, cumin, chilli, coriander, and salt and pepper. Cook on low heat with the lid on for 20 mins, stirring occasionally. Add more water or stock if needed.

Stir through lime juice and fresh herbs and serve topped with guacamole and fresh herbs.

Tip: If you are using dried beans, try soaking them first for around 6–8 hrs for quicker, more even cooking. Also add a strip of kombu (seaweed) to the fresh cooking water to help break down the compound that commonly causes gas when you eat legumes.

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Photography: Lisa Guy, Adam Guthrie

Olive oil 1 red onion, finely chopped 2 cloves garlic, minced ½ cup diced capsicum ½ cup corn kernels 2 celery sticks, finely chopped (approx. ½ cup) ¾ cup quinoa, uncooked & rinsed 1½ cup vegetable stock 400g tin diced tomatoes

Quinoa Bean Mexican One-Pot

Jackfruit, Sweet Potato & Pumpkin One-Pot Curry

Jackfruit, Sweet Potato & Pumpkin One-Pot Curry Recipe / Adam Guthrie Life is busy and when you are committed to eating well, it is a good idea to use one-pot cooking. This delicious jackfruit curry combines lots of nutrition ingredients to ensure you are getting a wide variety of foods in one meal.

Serves: 6

1 onion, diced 2 cloves garlic, finely chopped 1 tbsp curry powder 1 tbsp groud cumin 1 tbsp ground coriander ½ cup uncooked red lentils 1½ cups diced tomato 1 tin young jackfruit pieces, drained

1½ cups cooked chickpeas ¼ pumpkin, chopped into 4cm pieces 1 medium sweet potato, cut into 3cm pieces 2 tbsp vegetable stock powder 5 cups water Salt & pepper, to taste 6 fresh coriander sprigs

Place the diced onion, chopped garlic, curry powder, cumin, coriander, red lentils, diced tomato, jackfruit, cooked chickpeas, pumpkin and sweet potato cubes into a large cooking pot.

Add stock cubes to 5 cups of water, then add water to pot.

Stir to mix well.

Place the pot onto a low heat for 2 hrs, stirring regularly and checking that the mixture is not too dry.

When you are ready to serve, add salt and pepper to taste, then place the curry into bowls and garnish with fresh coriander sprigs.

Tip: Serve with brown basmati rice and sambal oelek for a heartier meal.

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RECIPES lazy one-pot wonders

Combined with the nutritious greens and edamame, this soup will heal from within.

Mexican One-Pot Soup Recipe / Adam Guthrie If you are in a hurry, this one-pot soup is a great way to capture the flavours of Mexican food. With super-nutritious ingredients, this soup is sure to be a favourite with the family.

Serves: 8

1 onion, diced 4 cloves garlic, finely chopped 4 tsp ground cumin 4 tsp chilli flakes 400g tin kidney beans, drained 400g tin black beans, drained 400g tin pinto beans, drained 400g tin diced tomatoes 1 large red capsicum, diced

1 large green capsicum, diced 3 cup frozen corn kernels 4 cups vegetable stock Salt & pepper, to taste To serve ½ cup cashew sour cream 8 sprigs coriander (optional)

Add the chopped onion and garlic, ground cumin, chilli flakes, kidney beans, black beans, pinto beans, diced tomatoes, red and green chopped capsicums and corn kernels to a large cooking pot. Pour in the vegetable stock and stir well.

Place the pot on a high heat and bring to the boil. Once boiling, turn very low to simmer for 1 hr, stirring regularly to ensure it doesn’t burn on the bottom. Remove from the heat and add salt to taste.

Spoon the soup into bowls and top with cashew sour cream and fresh coriander sprigs.

Mexican OnePot Soup

Miso Soup with Brown Udon Noodles

Miso Soup with Brown Udon Noodles Recipe / Adam Guthrie After a busy day at work, this quick-to-prepare miso soup is certainly medicine for the soul. Combined with the nutritious greens and edamame, this soup will heal from within.

Serves: 4

1 packet brown rice noodles 2L liquid vegetable stock 1 cup dulse seaweed 8 button mushrooms, sliced or quartered 200g firm tofu

2 cups frozen edamame beans 2 bunches broccolini ½ cup dark miso paste, mixed with ½ cup of water to make a slurry 2 tbsp white sesame seeds

Photography: Adam Guthrie

Place the rice noodles in a bowl and cover with boiling water, soak until al dente.

Place the stock, seaweed, mushrooms and tofu in a pot and bring to the boil. Add edamame and broccolini and simmer for a couple of mins until they turn bright green. Turn off the heat, stir in the miso slurry.

Place the noodles in a bowl, ladle in the miso broth and vegetables and top with sesame seeds.

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RECIPES calcium-rich vegetarian meals Macadamia, Garlic & Parsnip Soup

Asian-Inspired Nourish Bowl Recipe / Adam Guthrie A bowl of food that has been lovingly prepared with nutritious ingredients is one of the best ways to give yourself some daily self-care to ensure you remain nutritionally balanced. This nourish bowl has an excellent variety of calcium-rich foods.

Serves: 4

Parsnips add a delicious tang to this soup.

Dressing ⅔ cup vegan mayo 1 tbsp tahini 2½ tbsp rice vinegar 2 tbsp plum vinegar 1 tbsp lemon juice 1 tsp toasted sesame oil 1 tsp wasabi 4 tbsp water 1 tsp black sesame seeds, for garnish 8 fresh shiitake mushrooms, sliced 1 tbsp water

Macadamia, Garlic & Parsnip Soup Recipe / Lee Holmes You can make this soup extra delicious by topping with small parsnips sliced lengthways and roasted. Macadamia nuts make a brilliantly creamy dairy-free milk, adding a dreamy smoothness and mild flavour to bring this soup together. Many studies are showing that nuts are great for feeding the gut and increasing the growth of beneficial bacteria. When blended in soups, nuts can be easier on the gut.

Serves: 4

Asian-Inspired Nourish Bowl

1 cup raw macadamia nuts (soaked in filtered water for 4 hours then drained) 1 tbsp apple-cider vinegar 2 fresh sprigs thyme, leaves picked (1 tsp dried thyme) + extra to serve Sea salt & pepper, to taste

Preheat oven to 200ºC. Line a baking tray with baking paper. Place the parsnips, onion and garlic in a bowl, drizzle with the olive oil and toss to coat.

Spread the vegetable mixture on the baking tray and bake for 15–20 mins, or until tender and lightly browned.

Bring the filtered water to the boil.

Transfer the roasted vegetables to a heatproof blender. Add the macadamias, apple-cider vinegar and thyme. Season with sea salt and freshly ground pepper.

Pour in half the hot filtered water and carefully blend until smooth and creamy. Gradually add the remaining filtered water.

Ladle into serving bowls, garnish with a final drizzle of olive oil and extra thyme sprigs and serve.

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Place all ingredients for the dressing except the black sesame seeds into a medium bowl and stir to combine. Pour into four small bowls and top with black sesame seeds.

Heat a frying pan on high heat, add the mushrooms and sauté until brown on both sides. Add the water and salt and pepper to taste, then set aside.

In four bowls, place the dressing bowls in the centre and arrange all the other ingredients around the bowl.

Pour the dressing into the bowl and mix all the ingredients. Eat with chopsticks or a fork.

Photography: Lee Holmes, Adam Guthrie

3 large parsnips, peeled & cut into 1cm rounds 1 large onion, roughly chopped 8–10 cloves garlic, peeled 1 tbsp extra-virgin olive oil, plus extra to serve 1L filtered water

Salt & pepper, to taste 2 cucumbers, cut into thin ribbons 2 carrots, cut into long thin strips 2 cups wombok, shredded 1 nashi pear, thinly sliced 1 cup edamame beans, cooked 2 cups cooked brown-rice noodles 4 tbsp nori strips 2 limes, quartered 4 tbsp pickled ginger Bunch mint, leaves picked Bunch coriander, leaves picked Bunch Vietnamese mint, leaves picked

RECIPES lazy one-pot wonders Slow-Cooked Beef & Potato Curry

Chicken Marylands with Onions Recipe / Raquel Neofit I am a huge fan of roasted chicken Marylands. I don’t know what it is about them but they get me every time.

Serves: 4

4 chicken Marylands 4 red onions, quartered 4 tsp olive oil 2 tbsp honey

8 sprigs lemon thyme Salt & pepper 2 lemons, quartered

Preheat oven to 180ºC. Place the chicken and onions on a baking tray and drizzle over olive oil and honey.

Scatter over thyme, season with salt and pepper, squeeze over lemon juice and divide the lemons around the chicken.

Bake for about 35–40 mins or until the chicken skin is crisp and the chicken is just cooked through.

Serve and spoon the juices from the bottom on the tray over the chicken and onions.

Tip: Leave the skin on the onions — it stops the outside layer from burning and they are beautifully soft and sticky when they’re cooked.

Slow-Cooked Beef & Potato Curry

1.4kg chuck steak, cut into 4cm chunks Salt & pepper 2 tbsp olive oil 3 onions, chopped 6 cloves garlic, chopped or crushed 4cm piece ginger, grated

2 tbsp ground turmeric 2 tbsp ground coriander 2 tbsp ground cumin 1 tbsp garam masala 1 bay leaf 500g baby potatoes, quartered 3 cups chicken or beef stock Fresh coriander, to serve

Preheat the oven to 150ºC. Season the beef with salt and pepper. Place all ingredients in a large cast-iron pot and stir to combine.

Bake for about 4 hrs, stirring a few times throughout.

Serve with fresh coriander and your favourite Indian side dishes.

Tip: If you have the motivation, brown the meat and cook off the spices first, or just throw it all in and go for it. Either way, it will be delicious.

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Chicken Marylands with Onions

Photography: Raquel Neofit, Georgia Harding

Recipe / Raquel Neofit Put this curry on at lunchtime and let it simmer away throughout the day for a super-easy dinner. You can use any secondary cut of meat for this curry, including cuts of lamb. Throw in some carrots to stretch this dish that little bit further.

Serves: 5–6

RECIPES calcium-rich vegetarian meals Vegan Caesar Salad

Vegan Ramen Recipe / Georgia Harding This simple vegan ramen is a calcium-rich, nourishing and super-tasty meal. The tofu, buk choy and bean sprouts are all brilliant vegan sources of calcium and the warming spices support digestion and assimilation.

Serves: 2

150g ramen noodles Soup base 500mL vegetable stock 1 clove garlic, crushed 2cm ginger, finely grated 2 tbsp hulled tahini 40mL tamari 2 tsp rice-wine vinegar 2 spring onions, white part sliced

Vegan Caesar Salad Recipe / Georgia Harding This simple salad is a great vegan source of calcium with the kale, nuts and tempeh in the mix. It’s super tasty and really easy to make for a quick, nourishing meal.

Serves: 2

Croutons 2 slices bread, diced 1 tbsp olive oil ½ tsp garlic granules Almond Cheese ⅓ cup almonds, toasted 2 tbsp nutritional yeast 1 clove garlic

½ tsp sea salt

Bring a pot of water to the boil and follow the packet instructions to cook the noodles until almost cooked. They will continue to cook once strained. Divide into two serving bowls.

Use the same pot to make the soup base. Add all the soup base ingredients to the pot and heat but don’t boil.

Now cook the tofu. Mix the tamari and rice-malt in a small bowl and toss the tofu to coat. Heat a small pan over a moderate heat with the sesame oil. Cook the tofu for a few mins each side to brown. Once cooked, turn the heat off but leave in the pan until ready to serve.

While the tofu is cooking, fill a large bowl with boiling water and blanch the mushrooms, buk choy and corn one by one. Add to the serving bowls, working quickly.

Pour over the soup base and add the tofu, bean sprouts and drizzle over optional chilli oil.

Dressing ½ cup cashew nuts 3 cubes of ice ¼ cup water 1 tsp Worcestershire sauce 2 tbsp olive oil 1 tbsp apple-cider vinegar 1 tsp maple syrup 1 tsp Dijon mustard 1 clove garlic Sea salt & pepper, to taste

The warming spices in this dish support your digestion.

1 cos lettuce, leaves separated ½ bunch kale, thick stems removed, torn

Preheat oven to 180ºC fan-forced.

Start with the tempeh. Slice into thin strips. Make the marinade by mixing together all the remaining tempeh bacon ingredients. Toss through the sliced tempeh then lay out on a lined baking tray and bake for 15 mins.

To make the croutons, toss the diced bread in the oil and garlic and add to a tray to bake with the tempeh until crunchy.

Make the almond cheese by pulsing the ingredients together in a high-speed blender until a coarse crumb forms. Set aside.

Without washing the blender, make the dressing by combining all the ingredients at a high speed until smooth and creamy.

Place the cos lettuce and kale in a bowl and toss with the dressing.

Once the tempeh bacon and croutons are ready, arrange on the salad and sprinkle over the almond cheese.

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4 shiitake mushrooms 80g enoki mushrooms 1 buk choy 1 cob corn, kernels cut from cob 60g bean sprouts Chilli oil (optional)

Vegan Ramen

Photography: Georgia Harding

Tempeh “Bacon” 300g tempeh 1 tbsp olive oil 1 tbsp soy sauce 1 tbsp white miso 1 tsp maple syrup 2 tsp smoked paprika

Tofu 1 tbsp tamari 1 tsp rice-malt syrup 150g firm organic tofu, sliced into 1cm pieces 1 tbsp sesame oil (or another oil)

RECIPES lazy one-pot wonders

Lime Turmeric Coconut Fish Recipe / Georgia Harding This quick-and-easy-to-make Lime Turmeric Coconut Fish is a fabulous, tasty dish that’s prep-to-plate in less than 30 minutes. This one-pan meal has a delicate flavour, with hints of ginger and garlic complementing the turmeric as well as the zesty freshness of lime.

Serves: 4

1 tbsp coconut oil 1 onion, diced 5cm fresh ginger root, finely grated 3 cloves garlic, minced 1 tbsp ground turmeric 270mL tin coconut milk 250mL stock or broth 1 tbsp fish sauce 1 tbsp coconut sugar or rapadura 2 limes

600g firm white fish such as snapper or mahi mahi 1 bunch broccolini (if large stalks, cut lengthwise in half) 100g green beans, top & tailed 1 red capsicum, sliced ½ bunch fresh coriander leaves (optional), to serve Cooked rice or cauliflower rice, to serve

In a large pan, heat the coconut oil and stir fry the onion until it’s transparent, about 3–4 mins.

Add the ginger and garlic and cook for 1 min. Add the turmeric and stir for 30 secs then add the coconut milk, stock or broth, fish sauce, coconut sugar and zest of half a lime. Simmer for 5 mins or until the sauce becomes golden while you prepare the vegetables.

Portion the fish into four pieces and add to the sauce with the vegetables and juice of one lime.

Simmer for 5–10 mins or until the fish is cooked through and the vegetables have softened. You may need to flip the fish if it’s sitting out of the sauce.

Serve on rice or cauliflower rice and top with coriander leaves and the remaining lime (quartered).

Lime Coconut Fish Tuscan Beef Stew

Tuscan Beef Stew Recipe / Georgia Harding Dinner doesn’t get any easier than this tasty slow-cooked stew.

With just 10 minutes of preparation, this is a meal that you’ll definitely keep coming back to.

Serves: 4

425g tin cannellini beans, drained & rinsed 4 sprigs rosemary (approx.

15cm long each) 250mL red wine (see alcohol-free tip below) 500mL chicken or beef broth or stock Black pepper, good grind 2 tbsp chopped parsley, to serve

Preheat the oven to 150ºC. Place all of the ingredients (except the parsley) in a large Dutch oven or a casserole dish with a tight-fitting lid.

Mix to roughly combine, fit the lid on firmly and cook for 3½ hrs.

Remove the lid and cook for another 30 mins or until the sauce has reduced.

Sprinkle with parsley and serve immediately.

Tip: For alcohol-free, replace the red wine with 250mL of broth or stock plus 1 tbsp balsamic vinegar.

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Photography: Georgia Harding

1 onion, diced 4 cloves garlic, diced 3 carrots, cut into 1cm slices 3 stems celery, cut into 1cm slices 800g chuck steak, diced 4 anchovies 2 tomatoes, diced

Feed. Fix. Fortify.

ARTISAN ALLEY mozzarella

The art of making mozzarella We learn about the craft of creating cheese with two artisan cheesemakers who specialise in mozzarella and bocconcini.

Words / ALLY McMANUS

A

ccording to one artisan cheesemaker who specialises in making mozzarella, the key to creating cheese is love. “This is true for everything you do, not just for cheesemaking,” says Giorgio Linguanti, founder of Melbourne artisan cheese company, That’s Amore Cheese. “If you do everything with love, the results will be obvious — they have to be good! This is why my company’s name, That’s Amore, means That’s Love.”

As well as being a nutrient-rich and delicious source of nourishment for the body, mozzarella pays homage to traditional, sustainable and artisanal methods of cooking.

Mozzarella versus bocconcini

referred to as ‘fresh mozzarella’, is higher in moisture and is fresh and delicate. It is stored in brine to help naturally preserve the cheese.”

Benefits of eating mozzarella In addition to being lower in sodium and calories compared to other cheeses, mozzarella is also a source of probiotics.

“Mozzarella contains bacteria that act as probiotics, including strains of Lactobacillus casei and Lactobacillus fermentum, which help to improve your immune system,” says Linguanti. Cheese is also a great source of calcium, which is an essential mineral for healthy bones and teeth.

Mozzarella is also lower in fat compared to other cheeses such as cream cheese and cheddar, and is a great source of protein.

Photography: Getty Images

“Mozzarella and bocconcini are the same mozzarella product but shaped differently,”

reveals Linguanti. “Mozzarella is the size of a small orange, while bocconcini is slightly smaller.” It’s about the size of a small egg and likened to “bite-sized fresh mozzarella”. “We produce cow’s milk mozzarella and bocconcini and also buffalo’s milk mozzarella and bocconcini,” Linguanti adds.

“Mozzarella and bocconcini are both from the pasta filata family,” says Marisa Salandra.

Her parents are the founders of La Casa Del Formaggio, a family-run cheese business in Adelaide that has been making mozzarella for 30 years. “La Casa Del Formaggio’s mozzarella follows the same manufacturing process as the bocconcini products, only it is cooked a little longer in its own whey to expel more moisture, making it one of the purest mozzarellas on the market,” explains Salandra. “Bocconcini, which is commonly

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“In Australia we are very lucky to have some of the best-quality milk for cheesemaking.”

3. After the cheese has set, it is carefully cut by hand in large stainless-steel vats. This is to separate the curd and the whey.

4. “Prior to moulding, to ensure the cheese is ready, La Casa Del Formaggio still uses the traditional stretching method,” reveals Salandra. “A small portion of the cheese is taken out and heated using very hot water.

By hand, the cheesemaker tests the ease of stretching.”

5. If the texture and stretch are perfect, then, and only then, is the cheese moulded into pearshaped balls and packaged for the consumer.

Sustainable cheesemaking Making mozzarella by hand Linguanti arrived in Melbourne in 2004 and even though he didn’t speak English at the time, he started working in a cheese factory.

“It looked challenging, but this is where my interest and passion for making cheese were ignited,” he reveals. Just four years later, he founded That’s Amore Cheese.

“The process of making mozzarella is called pasta filata and it can be quite challenging,” shares Linguanti. All dairy products are based on curd, which is made by heating milk and adding rennet and citric acid. “After the curd sets, it is cut into cubes, releasing a liquid called whey, which is rich in proteins. The curd is then stretched with boiling water and salt and worked into different shapes (trecce, fior di latte, bocconcini etc),” says Linguanti.

His secret tip for making high-quality mozzarella is to use locally sourced farmfresh milk and to follow traditional Italian recipes. “In Australia we are very lucky to have some of the best-quality milk for cheesemaking,” says Linguanti. “Because the cows are happy and free-ranging in the paddocks, the milk is always different depending on the season and what type of grass the cows eat, and that is the beauty of artisan cheesemaking. We adjust our recipe every day according to the milk we receive.

We run a test batch each morning before we start our food production to keep the product consistent and to a high standard.”

Mozzarella from That’s Amore Cheese is made using the best of two worlds: Australian produce and Italian techniques.

“Our cheese is an artisan product, handmade with farm-fresh milk locally sourced in Victoria without using any artificial colours or preservatives,” continues Linguanti.

“We still use Italian recipes and traditional cheesemaking techniques to get a real and

traditional final product, while using local Australian produce. When I started making mozzarella in Australia, the only mozzarella known here was the dry vacuum-packed version. I am very proud to be the first to have introduced some traditional Italian dairy products to the Australian market, with burrata being one of them.”

When reflecting on the story behind La Casa Del Formaggio, Salandra says her parents’ mission was to recreate the flavours and foods of home. “They began selling imports from their continental deli in Hectorville in Adelaide, but could not find a good enough mozzarella.

The idea was sparked to create their own mozzarella. With generations of cheesemaking behind them, it was a natural fit.

“We draw on our Italian heritage to use traditional techniques and recipes to make our curd cheeses,” continues Salandra.

“La Casa Del Formaggio is one of the few pasta filata cheesemakers in Australia to use starter cultures instead of citric acid in bocconcini. Starter cultures are widely regarded in Italy as a premium ingredient that gives the cheese more depth of flavour.

Using starter cultures adds complexity to our cheesemaking process, but the resulting benefits for the taste and texture of our cheeses is what we are really passionate about. Plus, our company has always taken the stance of not using artificial preservatives in our products, so our ingredients are as natural as possible.”

Salandra says there are five steps to making mozzarella at La Casa Del Formaggio: 1. Fresh, 100 per cent Australian full-cream milk is pasteurised (swiftly heated to a high temperature and then swiftly cooled to a low temperature) onsite.

2. Non-animal rennet (a milk-clotting enzyme) and starter cultures are added to set the cheese.

From recycling water for daily cleaning practices in the factory to using solar power to reduce CO2 emissions and using the whey (waste product from cheesemaking) to produce ricotta, sustainability is vital to That’s Amore Cheese’s production. “We proudly source all our milk from local farms in Victoria, supporting the farmers and minimising the transport,” says Linguanti, adding that they have also just started producing a fully certified organic range.

“We have upgraded packaging machines to minimise packaging waste and upgraded our manufacturing machinery to reduce water consumption,” he continues. “At our retail store we offer a milk refill service, where customers can bring their own clean glass bottle, and we also welcome and encourage BYO containers for customers to use when shopping. The store has also eliminated single-use plastic bags and only uses compostable take-away packaging.”

An environmentally friendly approach is also at the forefront of La Casa Del Formaggio’s cheesemaking. “We recently upgraded our factory by building a purposebuilt milk receival plant,” says Salandra.

“This has enabled us to reuse waste whey to preheat our raw milk, minimise power, boiler and gas usage, and to greatly reduce the temperature of our waste, which benefits the environment. We also try as hard as we can to find purpose-built and recyclable packaging.” Salandra adds that they are currently in the process of changing the plastic of their mozzarella packaging so it can be recycled under the REDcycle program.

Ally McManus, the editor of WellBeing Yoga and the founding editor of Being magazine, is a freelance writer and editor in magazine and book publishing. When she isn’t working on copy or interviewing talent, she is teaching yoga and meditation on Victoria’s Bellarine Peninsula.

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RECIPES savoury slices

VegetablePacked Slice

Savoury slices Vegetable-Packed Slice

Minty Zucchini Fritter Slices

Recipe / Lee Holmes Here’s a fun way to up the veggie variety in your life.

Vegetable slices are bursting with a multitude of benefits from the vegetable kingdom. Enjoy them warmed or chilled; they’re also husband- and children-approved!

Makes: 1 Slice

Recipe / Lee Holmes These fritters are wonderfully light, extremely tasty and high in nutrients and thermogenic ingredients such as chilli and paprika to get your metabolism moving for the day. They’re gluten-free, and the addition of mint also makes them very soothing and easy on the digestive system. Make a batch before your fasting day, then warm one up in the oven for lunch.

Serves: 8

Oil or butter for greasing tray 6 large eggs ½ cup cherry tomatoes, halved ½ cup broccoli florets

½ cup chopped brown onion ½ cup diced mushrooms 1 tsp dried oregano 1 tsp dried basil Celtic sea salt & freshly ground black pepper, to taste

Preheat oven to 180ºC and grease a square 15cm baking tray.

In a large bowl, whisk the eggs, then add the remaining ingredients and stir to combine. Pour the mixture into the prepared tray.

Bake for 20 mins, or until just set.

Tip: Add pumpkin to the mix. It brings a beautifully sweet taste and extra flavour.

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3 cups grated zucchini 2 tbsp chopped chives ¼ cup chopped mint ½ tsp chilli flakes ¼ tsp paprika, finely grated Zest 1 lime 1 tbsp lime juice

2 medium eggs, lightly whisked 1 cup brown-rice flour 1 tsp baking powder Celtic sea salt & freshly ground black pepper, to taste 1 tsp extra-virgin coconut oil, or coconut oil spray

Using your hands, squeeze any excess liquid from the zucchini then put it in a large bowl.

Add the chives, mint, chilli, paprika, lime zest, juice and eggs. Stir to combine.

In a separate medium bowl, combine the flour, baking powder, salt and pepper. Add the dry ingredients to the wet ingredients and mix well.

Heat a few drops of coconut oil in a medium frying pan over medium heat, then drop heaped tbsps of batter into the pan. Cook on each side for 3–5 mins, or until golden. Repeat with the remaining batter.

Photography: Getty Images, Lee Holmes

When you think “slices”, your mind probably goes to a sweet treat, but the slice is much more versatile than that. Savoury slices can be packed with nutrition, and best of all they are convenient and portable so they make a healthy snack, a school or work lunch, or even a hearty dinner. Enjoy the rich diversity of savoury slices with recipes like our: vegetable-packed slice; minty zucchini fritter slice; fig and goat’s cheese slice; roasted tomato, spinach and pancetta slice; potato and zucchini bake; rainbow slice; and cauliflower cheese slice.

Minty Zucchini Fritter Slices

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RECIPES savoury slices

Easy Zucchini Bread

Chickpea & Vegetable Slice Recipe / Adam Guthrie This chickpea and veggie slice is super easy to make and has a great meaty flavour. Add a salad and you have a super-healthy family meal that everyone will enjoy.

Serves: 6

1 small onion, finely diced 3 small carrots, finely diced 3 cloves garlic, minced 3 cups cooked chickpeas 1 cup wholemeal sourdough breadcrumbs 3 tbsp nutritional yeast 2 tbsp soy sauce 2 tbsp vegan Worcestershire sauce

¼ cup smoked BBQ sauce Topping ⅓ cup smoked BBQ sauce 1 tbsp vegan Worcestershire sauce To serve 6 cups leafy greens

Preheat oven to 180ºC. Line a loaf tin with baking paper on the base and all sides.

Sauté the diced onion, carrot and garlic until softened. Set aside.

Place the chickpeas into a blender for 15–30 secs until they are roughly mashed, with some left whole. Add the sautéed vegetables to the mashed chickpeas. Add the breadcrumbs, Worcestershire sauce, nutritional yeast, soy sauce and BBQ sauce. Stir with a fork until the mixture is well mixed.

Place the mixture in the prepared loaf tin and press down firmly. Cover with baking paper and bake for 30 mins, then remove from the oven.

Stir together the BBQ sauce and Worcestershire sauce for the topping and spread it evenly on top of the loaf and bake for another 15 mins, uncovered.

Remove from the oven and let cool for at least 15 mins before serving. Slice the loaf into 6 portions and serve with fresh leafy greens.

Chickpea & Vegetable Slice

Easy Zucchini Bread

1 medium zucchini, grated 4 medium eggs 2 small ripe bananas, mashed ½ cup coconut flour 1 tbsp melted ghee or light olive oil

1 tbsp ground cinnamon ½ tsp ground nutmeg 1 tsp alcohol-free vanilla essence 1 tsp baking soda ½ tsp salt

Preheat oven to 180ºC and grease a 21cm × 9cm loaf (bar) tin.

Using your hands, squeeze any excess liquid from the zucchini then set aside.

In a large bowl, lightly whisk the eggs, then add the remaining ingredients and stir to combine. Add the zucchini to the mixture and stir until the batter is evenly mixed.

Spoon the batter into the prepared tin and bake for 35–45 mins, or until a skewer inserted in the centre of the bread comes out clean.

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Photography: Getty Images, Adam Guthrie

Recipe / Lee Holmes If using ghee in cooking, save some money by making your own. Simply simmer a block of organic butter in a small saucepan at a heat that produces a mild gurgle. The milk solids will separate, and after about 15–20 minutes you’ll see the solids at the bottom of the pan starting to brown. At this point, remove from heat and cool. Strain the liquid through two layers of cheesecloth and voilà, you have your own home-made ghee!

Makes: 8 slices

You can now find our classic gluten & dairy free Gingernut cookies & Leda Arrowroot biscuits in the health food aisle at Coles!

Find other tasty Leda varieties in select health food stores & Independent grocers (IGA).

RECIPES savoury slices

Potato & Zucchini Bake

Potato & Zucchini Bake Recipe / Adam Guthrie Served cold or hot, this yummy sliced potato bake will be a family pleaser for breakfast, lunch or dinner. Serve with a salad or steamed veggies for a delicious family meal.

Serves: 4

1 cup plant milk 1 cup vegetable stock ¼ cup nutritional yeast 1 tbsp brown-rice flour or cornflour

2 cloves garlic, roughly chopped Salt & pepper, to taste 4 large or 6 small potatoes, thinly sliced 2 large zucchinis, thinly sliced

Preheat oven to 180ºC. Mix together the plant milk, vegetable stock, nutritional yeast and brown-rice flour in a bowl. Add the garlic, salt and pepper, stir well, then set aside.

In a casserole dish, place a layer of potato, then a layer of zucchini on top of the potato, then another layer of potato. Finish with a layer of zucchini.

Pour the stock and plant milk mixture over the top of the potatoes and zucchini layers, then sprinkle with nutritional yeast.

Cover the casserole dish with foil and place in the oven for 40 mins. Remove the foil and return to the oven for a further 20 mins. Remove from the oven and allow it to cool for a few mins before serving.

Sweet Potato & Rosemary Frittata Recipe / Adam Guthrie This delicious rosemary and sweet potato frittata is an awesome slice that offers vegans an alternative to a traditional quiche.

Serves: 4

¼ cup cornflour ½ tsp turmeric ¼ cup nutritional yeast ¼ cup water Salt & pepper, to taste 1 sweet potato, thinly sliced

Preheat oven to 190ºC. Line the base of a springform tin with baking paper.

Heat a pan on high and add the garlic, onion and chopped rosemary. Add a dash of water and sauté the onions until they are soft.

Place tofu into a food processor. Add the cornflour, turmeric, nutritional yeast and water, then purée into a paste.

Place the sautéed onions in a bowl and add the tofu mixture. Add salt to taste and then mix well.

Place a layer of the sweet potato rounds into the tin and add a layer of tofu mixture. Repeat the layers until all sweet potato rounds are covered with tofu.

Place into the oven and cook for 45 mins until the outside of the frittata is firm and crispy.

Remove from the cake tin and cut into four serves. Enjoy with a fresh salad.

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Photography: Adam Guthrie, Naomi Sherman

2 cloves garlic, finely chopped 1 red onion, finely sliced 1 sprig rosemary, leaves picked & finely chopped 500g firm tofu, roughly chopped

Sweet Potato & Rosemary Frittata

Earl Grey Chocolate Truffles

Earl Grey Chocolate Truffles Recipe / Nerada Did you know chocolate and tea are a match made in heaven? These rich dark-chocolate truffles infused with Earl Grey Tea and sea salt make for an easy homemade gift.

Makes: 20 truffles

300mL thickened cream 3 Nerada Earl Grey tea bags 1 tbsp unsalted butter Pinch salt

250g good-quality dark chocolate, coarsely chopped 1 tsp vanilla extract 1 cup cocoa powder

Place the cream, tea bags, butter and a pinch of salt in a small saucepan and bring to a simmer over medium heat. Simmer for 5 mins, then remove the tea bags.

Place the chocolate in a medium heatproof bowl, pour over the hot cream mixture and stir gently until smooth and combined.

Stir in the vanilla, then whisk until smooth.

Transfer to a shallow container, cover and refrigerate until firm, at least 3 hours or overnight.

Line a baking sheet with baking paper. Place the cocoa powder on a plate. Roll 1 tbsp of mixture into a ball and roll in the cocoa powder. Transfer the truffles to the prepared baking sheet and refrigerate until firm, at least 1 hour or overnight.

Store in the fridge and enjoy chilled.

Cognac Surprise

Cognac Surprise Recipe / Nerada This luscious concoction is pleasingly sweet and aromatic, perfect for a chilly evening.

Serves: 8

500mL freshly squeezed orange juice Juice 2 lemons 500mL strong, brewed Nerada Black Tea

2½ cups white sugar 125mL cognac Orange peel or slices, to decorate Blueberries, to garnish

Gently heat the orange and lemon juices (do not boil) then strain into the hot black tea.

Stir in the sugar until dissolved and add the cognac.

Pour into tall glasses and decorate with orange peel or slices.

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RECIPES savoury slices Fig & Goat’s Cheese Slice

Roasted Tomato, Spinach & Pancetta Slice Recipe / Naomi Sherman This delicious combination of ingredients, from the crispy and salty pancetta to the soft and sweet roasted tomato, will leave you wanting more. It’s perfect for a picnic or brunch.

Serves: 6–8

100g pancetta 2 sheets frozen shortcrust pastry, defrosted 1 tbsp olive oil 1 leek, pale green end only, thinly sliced 1 clove garlic, finely diced

Fig & Goat’s Cheese Slice Recipe / Naomi Sherman The humble slice gets an upmarket makeover with this fresh and delicious version. Crack out the bubbles — fancy brunch, anyone?

Serves: 6–8

250g frozen chopped spinach, defrosted 100g feta 4 eggs 15mL cream Salt & pepper, to taste 10 cherry tomatoes, on truss

Preheat oven to 180ºC and line a large baking tray, then place a cake rack over the top of it.

Lay out the pancetta in rows on the rack and bake for 10 mins until crispy. Remove and let cool, then crumble into a bowl.

Grease a pie dish and line it with the shortcrust pastry, cutting and joining to cover the entire dish.

Line the pastry with baking paper and fill with pie weights, rice or beans and blind bake for 10 mins. Then remove the weights and the liner.

Heat the oil over medium-high heat in a frying pan and gently soften the leek and garlic until fragrant.

Place the spinach into a strainer and squeeze to remove any extra moisture.

Spread the leek and garlic over the base of the dish, then top with alternating scatterings of the spinach and pancetta, along with crumbled feta.

Beat the eggs with the cream and season to taste.

Pour the egg mix over the slice filling, allowing it to seep between the layers and then top with the truss of tomatoes.

Bake for 35 mins.

Note: This recipe can be easily made gluten-free by using glutenfree pastry.

Roasted Tomato, Spinach & Pancetta Slice

100g Gruyère, grated 60g prosciutto 4 fresh figs, quartered 100g goat’s cheese Salt & pepper, to taste

Preheat oven to 200ºC and line a large baking tray with baking paper.

Lay the puff pastry sheets out, joining to create a large rectangle to match the tray. Fold the edges over and press with a fork to create a border.

Beat the egg and water together then prick the pastry base all over with a fork and brush with the egg wash. Bake for 12 mins.

Remove from the oven and brush the balsamic over the base while it’s still warm.

Scatter the rocket over the glaze, saving some for later.

Sprinkle the grated Gruyère evenly over the rocket and then top with swirls of prosciutto.

Nestle the fig quarters in and around the toppings and then dot chunks of the goat’s cheese on top.

Tuck the leftover rocket fronds in on top, season to taste and bake for 15 mins.

Serve with an additional drizzle of balsamic glaze. This slice is amazing when it is warm but is equally impressive when cold.

Note: This recipe can be easily made gluten-free by using glutenfree pastry.

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Photography: Naomi Sherman

2 sheets frozen puff pastry, defrosted 1 egg 1 tbsp water 2 tbsp balsamic glaze 2 cups baby rocket leaves

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RECIPES savoury slices

Rainbow Slice

Cauliflower Cheese Slice Recipe / Georgia Harding This delicious slice is like a bowl of cauliflower cheese, all packaged up into a gluten-free, protein-rich slice. Because the vegetables are roasted in the slice tin, there’s less washing up too!

Serves: 4

500g cauliflower, chopped into 1–2cm chunks 1 small red onion, sliced 3 tbsp olive oil 1 tbsp finely chopped rosemary Sea salt & freshly ground black pepper, to taste

100g mature cheddar cheese, grated 1 cup almond meal ½ cup rice crumbs 120mL milk 3 eggs 1 tbsp Dijon mustard

Preheat oven to 180ºC fan-forced. Line a 20cm × 30cm slice tin with baking paper.

Toss the cauliflower, onion, olive oil, rosemary and seasoning together in a bowl. Place in the slice tin and bake for 20–30 mins until the cauliflower and onion have softened and are cooked through.

In a mixing bowl, combine three quarters of the cheese with the rest of the ingredients and mix well. Season a little more.

Once the cauliflower is cooked, give it a little bit of a mash with the back of a fork to break up any big bits and add to the mixing bowl.

Combine well, then spoon the thick batter back into the lined slice tin, flatten it out and top with the remaining cheese.

Return to the oven for 15–20 mins until the slice is set in the middle.

Enjoy warm or cold with a side salad.

Cauliflower Cheese Slice

Rainbow Slice

2 tbsp olive oil 2 rashers bacon, diced 1 red onion, finely chopped 2 cloves garlic, minced 3 carrots, peeled & grated 1 large zucchini, grated 1 red capsicum, diced

4 organic eggs, lightly whisked 60mL milk of choice 1 cup white spelt flour or flour of choice ¾ cup mature cheddar cheese, grated Sea salt & black pepper, to taste

Preheat oven to 170ºC fan-forced. Line a 20cm × 30cm slice tin with baking paper.

Add the olive oil to a small pan and cook the bacon, onion and garlic over medium heat until the onion softens.

Prepare the vegetables and place them in a large bowl with the eggs, milk, flour, seasoning and half a cup of cheese.

Add the cooked bacon, onion and garlic and mix well to combine.

Pour the mixture into the tin and top with the remaining grated cheese.

Cook for 30 mins or until the slice is set in the middle.

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This delicious slice is like a bowl of cauliflower cheese, all packaged up into a gluten-free, protein-rich slice.

Photography: Georgia Harding

Recipe / Georgia Harding This delicious, veggie-packed slice is a family favourite. It’s a great slice to have fresh out of the oven but is equally as good the next day or in the lunch box.

Serves: 4

Zucchini, Haloumi & Asparagus Slice with Herb Salad Recipe / Georgia Harding This delicious vegetarian slice is a lovely combination of flavours and paired with the herb salad, it adds a different and delicious dimension to this slice.

Serves: 4

5 eggs 1 cup white spelt flour or flour of choice 2 tsp baking powder 60mL olive oil 1 large zucchini, grated 180g haloumi, grated 2 cloves garlic, minced Juice & zest ½ lemon Black pepper, to taste

Zucchini, Haloumi & Asparagus Slice with Herb Salad

1 red onion, thinly sliced 1 bunch asparagus 2 tbsp pine nuts Herb salad ½ bunch basil, leaves picked ½ bunch chives, chopped Zest & juice ½ lemon 1 tbsp olive oil

Preheat oven to 180ºC fan-forced and line a slice tin with baking paper.

Whisk eggs in a large mixing bowl. Whisk in the flour and baking powder. Add the olive oil and mix again.

Now stir in the zucchini, haloumi, garlic, lemon juice, zest and black pepper.

Pour into the lined tin.

Arrange the red onion and asparagus over the slice then scatter over the pine nuts.

Bake for 20 mins or until the slice is set in the middle.

Meanwhile, make the herb salad by tossing the basil and chives with the lemon juice, zest and olive oil.

Once the slice has cooked, allow it to cool a little and scatter over the herb salad.

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RECIPES MADE WITH tilda products

Middle Eastern Chicken

Tilda products Middle Eastern Chicken Recipe / Tilda Delicious, tender chicken spiced with Middle Eastern flavours. A tasty and comforting one-pot dish that is quick and even more nutritious when served with Tilda Wholegrain Rice.

Serves: 2

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

For more information visit tilda.com 44 | EatWell

1 tbsp sunflower oil 1 red onion, chopped Pinch cinnamon 2 chicken breasts, thinly sliced 1 pouch Tilda Wholegrain Basmati Rice

25g dried apricots, chopped Small handful coriander, finely chopped Small handful almonds Pumpkin seeds, to serve Pomegranate seeds, to serve

Heat the oil in a pan and gently fry the red onion with the cinnamon and chicken breasts.

Add the rice and apricots and cook for 2–3 mins.

Stir through the coriander and almonds, then heat until piping hot.

Transfer to a serving dish and garnish with a few pomegranate and pumpkin seeds.

Tuna Poke Bowl

Tuna Poke Bowl This trendy and nutritious poke bowl is an easy and delicious way of adding colour to your mealtimes. With Tilda Jasmine Rice, it will be ready in no time.

Serves: 2 40mL rice-wine vinegar 25g sugar 5g salt 2 pouches Tilda Fragrant Jasmine Rice 200mL dark soy sauce 20mL Sriracha sauce 7mL sesame oil 75mL light fish stock

200g sushi-grade tuna, diced 2 radishes, thinly sliced 1 mango, diced 1 ripe avocado, diced 10g fried shallots 2 tbsp wakame 4 tbsp edamame beans Black sesame seeds, to garnish

Heat the rice-wine vinegar in a pan and gently dissolve the sugar and salt.

Cook the rice according to the packet instructions.

Once hot, place into a large bowl and add the vinegar, sugar and salt then mix well and set aside to cool.

In a medium bowl, mix the soy sauce, Sriracha sauce, sesame oil and fish stock. Add the diced tuna and marinate for 10 minutes.

Divide the cooled rice in two bowls and arrange the other ingredients in groups. Garnish with black sesame seeds then serve.

Chicken Massaman Curry Recipe / Tilda A mild and slightly sweet curry originating from South Thailand.

Delicious served with sticky Tilda Fragrant Jasmine Rice.

Serves: 2

½ red chilli (deseeded & cut into very thin matchsticks) 1 spring onion, trimmed, halved & thinly shredded 25g unsalted peanuts 200mL coconut milk 100mL hot chicken stock 1 cinnamon stick 50g Massaman Thai curry paste

Chicken Massaman Curry

250g skinless, boneless chicken thighs cut into chunks 150g baby potatoes, halved Small handful fresh coriander, leaves & stem, roughly chopped Zest & juice ½ lime Salt & freshly ground black pepper 1 pouch Tilda Fragrant Jasmine Rice Lime wedges, to garnish

Place the chilli and spring onion into a bowl of ice-cold water and set aside while cooking the curry.

Dry fry the peanuts in a small pan for 1–2 mins until toasted. Set aside.

Place coconut milk, chicken stock, cinnamon stick and curry paste into a large saucepan and bring to the boil.

Stir in the chicken and potatoes, cover and cook over a low heat for 20 mins or until the chicken and potatoes are tender and cooked through.

Discard the cinnamon stick. Stir in half the coriander, lime zest and juice and season to taste.

Cook the rice according to pack instructions then arrange into individual serving dishes.

Spoon over the Massaman curry. Scatter over the peanuts and remaining coriander. Drain the spring onions and scatter over the curry to serve.

Serve with lime wedges to be squeezed over to taste.

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Coconut Poached Chicken with Wild Rice Recipe / @CreateCookShare for The Bare Bird Serves: 4

400mL tin coconut milk 1 stalk lemongrass, bruised 1L chicken stock 2 tbsp hot chilli sauce 5cm ginger, grated 400g The Bare Bird Chicken Breast Fillets 400g uncooked wild rice, mixture of white & black

Juice 1 lime 1 tbsp brown or coconut sugar 200g snow peas, diagonally sliced 100g bean sprouts Thai basil & coriander leaves, to serve Sea salt & pepper, to taste

Place coconut milk, lemongrass, chicken stock, chilli sauce and ginger in a saucepan and bring to the boil, stirring occasionally.

Reduce heat and add the chicken. Cover and simmer for 12 mins or until the chicken is cooked through.

In the meantime, cook the rice as per packet instructions.

Remove the chicken and discard the lemongrass. Add the lime juice and sugar and stir through.

Remove the stock from heat and cover to keep hot, then shred or slice the chicken.

Divide the rice and chicken among four bowls. Top with snow peas, bean sprouts, Thai basil and coriander leaves and pour a few ladles of the hot stock in each bowl, then season to taste. Allow the rice to absorb some of the stock for a few mins before serving.

French Chicken Casserole with Apple Cider

Coconut Poached Chicken with Wild Rice

French Chicken Casserole with Apple Cider Recipe / @CreateCookShare for The Bare Bird Serves: 4

4 The Bare Bird Chicken Drumsticks 4 The Bare Bird Chicken Thigh Fillets Sea salt & pepper, to taste 1 tbsp butter or ghee (use dairy-free, if required) 4 rashers bacon, chopped 4 stalks celery, string removed, thinly sliced 8 sprigs thyme, leaves picked 1 large brown onion, thinly sliced 4 cloves garlic, finely chopped 1 tbsp cornflour

½ cup water 330mL dry apple cider 100g crème fraiche (use dairy-free, if required) 2 Fuji apples, cored and cut into wedges

Preheat oven to 190ºC fan-forced.

Pat dry the chicken pieces with a paper towel and season with sea salt and pepper.

Place in a large non-stick pan with the butter or ghee and cook until all sides are golden. Remove and add to a baking dish.

In the same pan, lightly brown the bacon. Once browned, sprinkle around the chicken.

Gently simmer the celery and thyme leaves in the pan over low heat for 3 mins.

Add the onion and garlic and cook for 1 min. Remove from heat and sprinkle over the chicken and bacon.

Dissolve the cornflour in the water and pour mixture into the pan along with the apple cider. Gently and continuously stir to combine over low heat.

Once simmering, remove from heat.

Pour in the crème fraiche. Stir to combine well, then pour the sauce mixture over the chicken.

Place into the oven and cook covered for 30 mins. Then cook uncovered for a further 15 mins.

While the casserole is in the oven, add the apples to the same pan with an extra tsp of butter if needed. Lightly cook until golden on each side.

Remove the casserole from the oven and stir in the cooked apple wedges. Serve with crusty bread, steamed green beans and oven-baked potatoes.

Tip: To serve with baked potatoes, place your seasoned potatoes in the oven to start baking as you begin browning your chicken. This way the potatoes will be ready at the same time.

To Serve Crusty bread Steamed green beans Oven-baked potatoes

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IN CONVERSATION WITH … claire van vuuren

In conversation with …

Claire van Vuuren

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COVID has shown us the importance of food security and supporting local supply chains and ensuring that we support the farmers and workers who provide our food.

F

or Sydney-based restaurateur Claire van Vuuren, hospitality has been a 20-year passion. With two successful food haunts to her name, van Vuuren is now focused on Bloodwood Newtown, a community-focused restaurant with sustainability at heart — think reclaimed and upcycled furnishings, local farm-to-table produce, natural organic wines and dishes brought to life with native ingredients. Van Vuuren is also a founding member of the Women in Hospitality group, championing and sharing her guidance, expertise and support to women in all aspects of the industry. Here, EatWell chats to van Vuuren about sustainable and ethical eating, COVID revelations and paving the way for women in the industry.

Tell us about your journey into the food world. Where did it begin and how?

My food journey began after finishing a degree in Fine Arts. I kicked around for a few years trying to make a living and constantly needed to rely on my hospitality jobs to survive. After a long European trip, I realised hospitality wasn’t a side gig for me, it was what I wanted to do and so I began an apprenticeship and never looked back.

You’re a founding board member of Women in Hospitality (WOHO). Tell us about your involvement in WOHO and the importance of mentorship for women in this industry.

WOHO is all about supporting and guiding women in the industry and our goal is to make sure women don’t just stay in the industry but progress as far as they can. This wasn’t around when I was a young chef, but it did happen informally.

WOHO began as a networking space and an attempt to build community between friends.

Now it offers an amazing mentoring program, with two intakes per year. We are about to have our fourth round of the program! We match women from across the industry — from front of house through to brewing and winemaking

— with leaders in their field. It’s been very inspiring to see how generous women and men in the industry are and to watch the program go from strength to strength.

You incorporate a lot of native ingredients into your cooking. What do you enjoy most about bringing these unique flavours to the menu?

Australia has one of the oldest living cultures, and Indigenous people have cultivated and understood the land for thousands of years.

They are leaders in sustainability and have such a rich knowledge about native ingredients. As a chef I feel it’s our duty to respect this, and where we can, use the unique flavours and produce Australia has to offer. We need to support this burgeoning industry of native ingredients and Indigenous business. My aim with my menu is to make these unique flavours and ingredients part of the everyday and familiarise our customers with them.

Your restaurant, Bloodwood, favours a sustainable, locally sourced ethos. Tell us about your relationship with sustainable eating and cooking.

We were focused on sustainability from the beginning. We only use small producers and suppliers, we source local and we aim for minimal waste and of course send all our food waste to compost. To me, this is just common sense and the smartest way to cook good food. It’s great to see the direction the industry is going in and the innovations in this area.

Bloodwood has a strong focus on natural wines and complementary food and wine pairings. What is the secret to the perfect pairing?

For me there’s no huge secret; we always work to make sure nothing dominates too much. At Bloodwood, we love natural and low-intervention wines and enjoy introducing the doubters to this style of drinking.

What, for you, is the perfect dining experience?

Where do I start?! Always with friends and family, always generous and shared food and a warm atmosphere. My extended family meets every Sunday for a meal, and there are about 14 of us around a table. My background is Lebanese, South African and Italian so we have a pretty good time!

What is something that has inspired you lately?

The industry’s response to COVID-19 and its ability to adapt and care for its members through a really rough time was huge. The industry shows time and time again how well it can evolve and it’s great to be a part of it.

Are there any food trends you’re bringing to your cooking?

I’m not really one for following trends, but there is a big increase in people eating plant-based diets that we’ve had to cater for.

It’s been fun creating menus that don’t rely on large proteins.

What are you enjoying eating at the moment?

I always love it when winter comes around, because I love cooking with winter veg.

At the moment in the restaurant, we are doing a lot with celeriac, Brussels sprouts, Jerusalem artichokes and cabbages. They are such rich and earthy flavours and they suit the mood perfectly.

How do you think our food choices impact society more broadly?

There is nothing more central to life than food. COVID has shown us the importance of food security and supporting local supply chains and ensuring that we support the farmers and workers who provide our food.

The more we are aware of this, and the politics of where our food comes from, the better society will be.

Do you think food can play a role in shaping a better future for the world?

Yes, for all of those reasons above. Also, because even though it’s a bit cliché, food genuinely does bring people together.

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RECIPES healthy lunch on the run

Goji Berry & Tomato Soup

Healthy lunch on the run Life gets busy and the demands on all of us are increasing. Even with the best intentions, you will still find yourself having to squeeze in lunch as you rush from one thing to another. Lunch is an important meal if you want to avoid cravings for sweet and less nutritious foods in the afternoon. If you want some ideas for healthy lunches that you can eat on the go, look no further than our: supercharged bento box; goji berry and tomato soup; tofu and spinach triangles; green goddess rolls; spinach and feta scrolls; or veggie rice balls.

Goji Berry & Tomato Soup

Supercharged Bento Box

Recipe / Lee Holmes It’s no secret that goji berries are a renowned superfood, so why not profit from their assortment of essential nutrients by enjoying goji berry and tomato soup? Goji berries have a high antioxidant content which prevents oxidative damage to the body and improves immune function. The beta-carotene in goji berries also promotes healthy skin.

Ditch the over-priced, oily moisturisers for this supercharged soup.

Serves: 4

Recipe / Lee Holmes A delicious recipe you can take with you for your work lunch to give all your co-workers serious food envy. This meal has saved me time and time again! It’s a little bit like a throw-all-the-good-contents-from-thefridge-into-a-container and it will no doubt taste delicious. This is easiest to eat from a bento box or lunchbox with four separate sections. Once it’s assembled, just refrigerate it for lunch the following day. Easy!

Serves: 1

1 tbsp apple-cider vinegar 1 tbsp lemon juice 1 tsp lemon zest 1 bunch fresh basil leaves, picked (reserve some for decoration) Black pepper, to taste Lemon oil, to drizzle Coconut yoghurt, to finish (optional)

To rehydrate goji berries, wash and soak them in a bowl of water for a few mins. Set the water aside and this can be used in the recipe with the stock if you prefer.

Heat the olive oil in a medium saucepan and sauté the onion, garlic, celery and chilli for 3 mins.

Add tomatoes, goji berries and cumin seeds. Stir for another 3 mins.

Add the stock (and goji berry water if using), apple-cider vinegar, lemon juice and zest, bring to the boil and reduce to simmer for 10 mins.

Stir in the fresh basil and blend the soup using a hand blender or liquidiser, then pulse the soup until smooth.

Decorate with a few fresh basil leaves, cumin seeds and black pepper and drizzle with lemon oil. To finish, swirl in a tablespoon of yoghurt (optional).

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Dressing 2 tbsp lemon juice 1 tsp extra-virgin olive oil 1 tsp tahini Zest ½ orange Celtic sea salt & freshly ground black pepper, to taste

Sardines with Lemon & Pepper 45g tinned sardines Freshly ground black pepper, to taste 1 lemon wedge Zesty Quinoa ½ cup cooked quinoa (make this the night before or on the weekend & store in fridge) Zest 1 lime Celtic sea salt & freshly ground black pepper, to taste Sweet Treat Handful mixed berries

Combine all the slaw ingredients except the sesame seeds and put in a section of the box.

Combine the dressing ingredients, adding filtered water as needed, then pour over the salad. Top with the sesame seeds.

Drain the sardines and place in a section of your box. Season with pepper and add the lemon wedge.

Combine the quinoa and lime zest, then season with salt and pepper.

Transfer to a section of your box.

Add a small handful of berries into the last section of the box for dessert.

Photography: Lee Holmes

1 cup dried goji berries 1 tbsp extra-virgin olive oil 1 large brown onion, diced 2 cloves garlic 1 stick celery, finely sliced 1 small chilli, finely chopped 1½ cups fresh tomatoes chopped or 1 large tin chopped tomatoes 1 tsp cumin seeds (reserve some for decoration) 2 cups vegetable stock

Sesame Slaw with Tahini & Orange Dressing ¼ cup shredded green cabbage ¼ cup shredded red cabbage ¼ cup grated carrot Few mint stalks, chopped Few parsley stalks, chopped 1 tbsp finely chopped spring onions 1 tbsp sesame seeds, toasted in a dry frying pan

Supercharged Bento Box

A delicious recipe you can take with you for your work lunch to give all your co-workers serious food envy.

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RECIPES healthy lunch on the run

Veggie Soup in a Jar with Flavour Hits Recipe / Lee Holmes The trick with this soup is to mix it with different flavour hits to create new flavours every day. You can change the grated veggies and greens you use in this base recipe according to seasonal availability. You can create your own army of jar soups in advance and stash them in the fridge for up to one week. You’ll need a mason jar or other heatproof jar with a lid that holds approximately 440mL. Serves: 1

Base 1 small zucchini, spiralised or cut into thin strips using a peeler ½ large carrot, spiralised or grated ½ red capsicum, chopped into wedges 1 spring onion, sliced 6 snow peas, roughly chopped

1 cup baby English spinach leaves 1 lemon or lime wedge To serve Boiling filtered water, to fill 1 tbsp wheat-free tamari 1 tbsp apple-cider vinegar 1 heaped tbsp of chosen flavour hit (recipes below)

Add all the base ingredients to the mason jar and take it to work with you.

When lunchtime rolls around, unscrew the lid and add boiling filtered water until three-quarters full. Add the tamari and apple cider vinegar, leave to gently heat through and soften the vegetables for 10 mins, then stir gently and enjoy!

Tip: Pre-made flavour hits with developed layers of flavour will boost the taste of low-calorie fasting dishes and make them more satisfying. They also have added health benefits, not only adding nutrients to the meal but also improving nutrient absorption. Make yours according to the following recipes (each serves 4) and add to your soup base for a delicious meal.

Veggie Soup in a Jar with Flavour Hits

Flavour Hits

Thai Flavour Hit 1 thumb-sized piece fresh ginger, peeled 1 small red chilli, seeds removed (optional) 1 tsp sesame oil

2 kaffir lime leaves 1 small bunch fresh coriander, roots and stems included ¼ cup cashews

Pulse all the ingredients together in food processor and blitz until they form a paste. Keep in a small air-tight container in the fridge for use in veggie flask soups or as a flavour hit in curries and other dishes.

Note: For an added Asian-inspired twist, add a handful of trimmed bean sprouts to the veggie soup recipe when using this flavour hit.

Herby Flavour Hit Zest & juice 1 lemon Small handful parsley leaves Small handful basil leaves

Small handful coriander leaves 4 thyme sprigs, leaves picked 2 tsp extra-virgin olive oil

Tikka Flavour Hit 1 finger-sized piece turmeric, peeled 1 thumb-sized piece ginger, peeled 2 cloves garlic 1 tsp cumin seeds ½ tsp chilli flakes (optional)

1 small bunch coriander, stems & roots included Juice 1 lemon 1 tbsp tomato paste ¼ cup almonds 1 tbsp coconut oil

Place all ingredients into food processor and blitz until it becomes a pesto consistency. Keep in the fridge. Can be used to make several veggie flask soups or as a flavour bomb in curries and other dishes.

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Photography: Lee Holmes, Adam Guthrie

Pulse all the ingredients together in a food processor until the herbs are finely chopped. Keep in a small air-tight container in the fridge for use in soups and stews or to spoon over meats or fish.

Vegetable Curry Pie Recipe / Adam Guthrie Full of vegetables and deliciousness, these pies are super easy to make as a batch for working lunches and store in the fridge ready to go for a busy work week.

Serves: 12

Wholefood Pastry 2 cups whole almonds 4 cups rolled oats 4 cups wholemeal plain flour 2 tsp salt 1 cup water 1 onion, finely diced 2 garlic cloves, chopped 2 tbsp curry powder 2 cups plant milk, plus ¼ cup for glazing 2 cups vegetable stock

Vegetable Curry Pie

500g mixed frozen vegetables (peas, corn & carrots) 300g pumpkin, chopped into bite-sized pieces 8 button mushrooms, quartered 2 cups broccoli florets 1 zucchini, diced 4 tbsp soy sauce 2 tbsp coconut sugar ¾ cup wholemeal flour, mixed with a little water to form a slurry 6 sheets vegan puff pastry or a batch of wholefood pastry

For the wholefood pastry (if using), place the almonds, rolled oats, flour and salt into a food processor or blender. Pulse to a flour-like consistency then place in a large bowl. Add a cup of water and mix until the mixture forms a moist but firm dough (keep adding a little water if necessary).

Place the dough in the fridge to rest for 1 hr.

Preheat oven to 180ºC and set aside 2 x large 6-hole non-stick muffin tins.

Heat a pot over a high heat, add the onion and dry sauté for a few mins. Add the garlic, curry powder, plant milk, stock, frozen and fresh vegetables, soy sauce and sugar. Mix well.

Add the flour slurry and constantly stir until mixture boils. Lower the heat and simmer for 5 mins.

If using the wholefood pastry, roll the dough between cling film with a rolling pin and cut into rectangles, then into squares.

Line the muffin tins with puff or wholefood pastry, fill each one with the curry mix. Place a puff pastry lid on top. Brush each top with plant milk. Place in the oven and bake for 20 mins or until the pastry is cooked and golden brown.

Remove the pies from the oven. Take them out of the muffin trays and place on a cake rack to slightly cool, then serve.

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RECIPES healthy lunch on the run Red Capsicum & Kale Quiche

Tofu & Spinach Triangles Recipe / Adam Guthrie Spanakopita is a Greek snack traditionally made with feta. Here I have replaced the feta with tofu and some nutritional yeast to give a cheese flavour. If you’re Greek and have become vegan, you are going to love these. There is nothing more delicious than spinach and tofu triangles for a healthy meal. Make them for dinner and save a few for the next day’s work lunch on the run.

Serves: 4

Recipe / Adam Guthrie The key to sticking with a healthy lifestyle is in your preparation. This quiche is easy to make and can supply lunch on the run for the whole week. You can also cut it into portions and freeze it ready for your busy week ahead, then microwave at work.

Serves: 6

Pastry 1 cup wholemeal plain flour 2 medium potatoes, boiled, then mashed ½ tsp salt 2 tbsp cold water, if required Filling 500g firm tofu ¾ cup plant milk 2 Medjool dates, pitted ½ cup nutritional yeast flakes 4 tbsp arrowroot

½ tsp turmeric powder ½ onion, finely diced 2 garlic cloves, crushed 1 large red capsicum, diced 3 large cups kale, finely shredded ½ cup water 1 tbsp soy sauce ½ cup fresh parsley leaves, finely chopped Salt & pepper

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Preheat oven to 180ºC and line a baking tray with non-stick baking paper.

Place tofu in a food processor or high-speed blender and blend until there is a smooth paste-like texture.

Heat a frying pan, add the onion and garlic and sauté until brown.

Add a little water to deglaze the pan.

Place the spinach, onion, garlic, nutmeg, lemon rind, nutritional yeast and parsley in a large bowl and mix well.

Lay out a sheet of thawed filo pastry and brush lightly with water. Add another 2 sheets, brushing each one with water. Cut the filo sheet into 3 equal lengths. Add 2 tablespoons of tofu mixture and wrap to form triangles. Continue until mixture is used.

Place pastry triangles onto the lined baking tray and brush with water. Sprinkle with sesame seeds and place into the oven for 20–25 mins until golden brown, then serve.

There is nothing more delicious than spinach and tofu triangles for a healthy meal.

12 cups mixed lettuce leaves, to serve

Preheat the oven to 200ºC and line the base of a 25cm flan dish with baking paper.

Mix the flour, mashed potatoes and salt in a bowl and drizzle in the cold water, one tablespoon at a time, until the dough just comes together. Cover and refrigerate while you make the filling.

Place the tofu, plant milk, dates, nutritional yeast flakes, arrowroot and turmeric powder in a blender or food processor and blend to a consistency that resembles ricotta cheese, then place in a large bowl.

Heat a frying pan on a high heat, add the onion and garlic and sauté until golden brown. Add the capsicum, shredded kale and water. Add the soy sauce and continue to sauté for a couple of mins until softened and the liquid has evaporated.

Place the cooked vegetables into the bowl with the tofu mixture, add the chopped parsley, then mix well. Add a little salt and pepper to taste.

Roll out the pastry on a floured bench using a rolling pin or glass jar to 4cm bigger than the flan dish. Drape the rolled pastry carefully over the flan dish and push the pastry into the bottom of the dish. Scrape the overhanging pastry away with a knife and remove the excess pastry.

Prick the base of the pastry with a fork. Bake for 10 mins.

Place the tofu vegetable mixture into the pastry base and smooth the top with a spatula. Place the quiche into the oven and bake for 30–45 mins, or until the top of the quiche is golden brown and firm to touch.

Slice into 6 portions and serve with mixed leafy salad greens.

½ tsp nutmeg powder ½ lemon rind, grated 1 tbsp nutritional yeast ¼ cup parsley, chopped 9 full-size sheets of filo pastry 1 tbsp sesame seeds

Tofu & Spinach Triangles

Photography: Adam Guthrie

Red Capsicum & Kale Quiche

700g firm tofu ½ onion, finely chopped 2 cloves garlic, finely chopped ¼ cup water 2 cups baby spinach leaves, shredded

RECIPES healthy lunch on the run

Spinach & Feta Scrolls Recipe / Naomi Sherman These savoury scrolls are delicious and filling. The hardest part of the entire recipe is waiting for the onion to cool. The classic combination of spinach and feta is given a boost with the addition of softly cooked red onion and a hint of nutmeg.

Makes: 12

1 small red onion, finely chopped 1 tbsp olive oil 250g frozen chopped spinach, thawed 1 egg 1 tbsp water

Green Goddess Rolls

Green Goddess Rolls Recipe / Naomi Sherman Packed full of fresh flavours and textures, these ricepaper rolls are the perfect flavour delivery system. Make a batch on the weekend and have delicious lunches all week.

Makes: 12 rolls

Ricepaper Rolls 12 ricepaper rolls 250g sliced chicken breast 25g pea shoots 4 mini cucumbers 4 spring onions, stem only 12 snow peas Mint leaves Fresh coriander Chilli seeds and fresh coriander to taste (optional)

Blitz dip ingredients in a small blender jar until smooth and creamy.

Place in a jar in the fridge to allow the flavours to develop while you make your rolls.

Prepare by very thinly slicing the ingredients into lengths about as long as the roll will be. Place the prepared ingredients onto a tray or plate, ready to assemble.

Fill a large bowl with cold water and dampen two tea towels.

To prepare the ricepaper for rolling, dip it into the bowl of cold water, rotating until all of the roll has been dipped, and place it under the damp tea towel.

To roll, place layers of the filling approx. ⅓ the way up the roll and roll from the bottom, tucking the sides in half way before completing the roll and sitting it, seam-side down, to seal.

Wet another ricepaper round and place it under a tea towel to soften while you make the next roll.

Try mixing up the balance of ingredients in each roll to make them interesting or add some chilli flakes or fresh herbs.

Pack into a container with a pot of dip for a healthy, refreshing lunch.

Tip: To prevent any discolouration, simply add a squeeze of lemon juice to your dip.

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Preheat oven to 210ºC (conventional) and line 2 large baking trays.

Gently cook onion in the olive oil until softened and caramelised.

Remove from heat and set aside to cool.

Place the spinach into a strainer and press to remove as much liquid as possible.

Lay a sheet of baking paper out on the bench, at least as long as two sheets of pastry.

Beat the egg with the water.

Lay one sheet of pastry out and brush one edge with the egg mixture.

Overlap the second sheet by about 1cm and use a fork to firmly press together so that you have one long, rectangular sheet of pastry.

Sprinkle the entire sheet with the shredded mozzarella, leaving a 2cm gap at one short end.

Pull the spinach apart and scatter over the top of the shredded cheese and then sprinkle with nutmeg, salt and pepper. Scatter the red onion over the top and then finish off by crumbling the feta all over the fillings.

Paint a layer of egg wash over the gap at the end of the sheet.

Starting at the short end that doesn’t have the gap, begin rolling your pastry up into a log, using the baking paper to help. Make sure that the join is sitting underneath the roll and let it sit for 5 mins to help create a good seal.

Then, using a very sharp knife, carefully cut the log into 12 even slices. I cut my log into half, then quarters and then each quarter into three slices.

Lay the slices out flat on your lined trays and then brush them with the remaining egg wash.

Bake for 25 mins. These slices can be portioned out and frozen. Enjoy!

Note: This recipe can be easily made gluten-free by using glutenfree pastry.

Spinach & Feta Scrolls

Photography: Naomi Sherman

Green Goddess Dip 1 avocado 3 cloves garlic, finely minced ¼ cup chives, finely chopped 1 tbsp red-wine vinegar 2 tbsp olive oil 170g tub Greek yoghurt 4 tbsp parsley, finely chopped 4 tbsp coriander, finely chopped 50g feta Salt & pepper

2 sheets ready-rolled puff pastry ½ cup shredded mozzarella cheese ¼ tsp nutmeg Salt & pepper, to taste 100g firm feta cheese

pc: @ERNESTTKW

RECIPES healthy lunch on the run

Burrito Wrap Recipe / Lisa Guy This healthy lunch made with legumes provides a good dose of iron.

This important mineral plays a role in our emotional health as it’s needed for dopamine and serotonin production. It is also required for a strong-functioning immune system and healthy energy levels.

Serves: 1

Leftover bean mix Leftover brown rice or quinoa Handful grated cheese

Guacamole Green leaves Flat bread

Preheat sandwich press.

Place green leaves down the middle of the flat bread. Top with the bean mix, rice, grated cheese and a spoonful of guacamole.

Fold in sides, then roll up the burrito.

Place in the sandwich press seam down and heat until the outside is crispy and sealed.

Cut in half and it’s ready to eat.

The delicious rich flavour of miso with mushrooms and fresh greens creates a vegetarian meal that is both satisfying and luxuriously layered.

Burrito Wrap

Miso Noodle Soup Jars

Miso Noodle Soup Jars Recipe / Naomi Sherman Perfect for meal prepping, these tasty and fresh jars can be put together easily on the weekend and stored in the fridge for a quick and easy lunch.

The delicious rich flavour of miso with mushrooms and fresh greens creates a vegetarian meal that is both satisfying and luxuriously layered.

Add your favourite protein to bulk it up even further.

Makes: 4

4 × 350mL jars with 4 bunches favourite Asian tightly fitting lids greens, chopped 4 tbsp miso paste 40g enoki mushrooms 400g cooked soba noodles Chilli seeds & coriander to 4 brown mushrooms, thinly sliced taste (optional)

Photography: Naomi Sherman, Lisa Guy

Layer the jars in the following order: miso paste, soba noodles, brown mushrooms, greens and enoki mushrooms.

Place lid on, fasten tightly and store in the fridge for up to one week.

To serve, add boiling water and stir to dissolve miso.

Place the lid back on and let the jar sit for five mins to cook the vegetables.

Tip: The finer you slice the vegetables, the quicker they will cook.

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Veggie Frittata for One

Veggie Rice Balls Recipe / Lisa Guy These wholesome veggie rice balls are rich in dietary fibre and protein and provide plenty of nutrients including beta-carotene, zinc, iodine and magnesium. They make a tasty lunch on-the-go or can be added to a wrap or served with a salad with a dipping sauce like tamari.

Makes: 20 balls

1 cup uncooked organic brown rice (approx. 3 cups cooked rice) Olive oil 1 small onion, finely chopped 150g organic firm tofu, finely chopped 2 cloves garlic, minced 1 cup finely grated carrot ⅔ cup corn kernels 1 tsp minced ginger

260g pumpkin or sweet potato, cooked & mashed 2 tbsp organic flaxseeds 2 tbsp organic toasted sesame seeds + extra to roll balls in ¼ cup organic sunflower seeds Handful parsley or coriander, finely chopped Small handful seaweed flakes such as dulse, kelp, wakame 2 tbsp organic tamari or coconut amino acids

Preheat oven to 180ºC. Line a baking tray with baking paper.

Cook rice as per instructions on pack.

Heat olive oil in a frying pan over medium hear and cook the onion, tofu and garlic for 3 mins. Add carrot, corn and ginger and cook for a further 3 mins, until cooked through.

In a large bowl add all ingredients and gently combine.

Make balls using 2 tbsp of mixture. Roll each ball in sesame seeds then place on the baking tray.

Bake for 40–45 mins until balls are golden brown.

Veggie Rice Balls

Veggie Frittata for One Recipe / Lisa Guy Eggs are a great source of the amino acid tryptophan. This essential amino acid is used by the body to produce serotonin, which is responsible for making us feel happy and content. Egg yolks are one of the richest sources of choline, which is an important nutrient related to the B vitamin family. Choline serves many functions in the body, including being involved in the production of acetylcholine, another important neurotransmitter required for mood and healthy brain and nervous system function. Always look for free-range-certified organic eggs.

Makes: 1 small frittata

1 cup diced veggies of choice 1 cup roughly chopped green leaves 3 eggs

Small handful grated cheese or crumbled feta Pinch sea salt & pepper Handful of mixed herbs (basil, parsley, coriander)

Lightly steam or pan-fry the vegetables.

In a small frying pan, add olive oil over medium-low heat and cook veggies, green leaves, herbs and cheese.

Whisk eggs with a little milk and salt and pepper and then pour over the vegetables.

Swirl the pan so the egg is evenly spread. Cook until the frittata is cooked through.

Place frying pan under the grill for 3 mins until top is slightly brown and cheese is melted.

Tip: This frittata is delicious hot or cold. You can even add it to a wrap with some green leaves.

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RECIPES MADE WITH leda nutrition products

Cherry & Coconut Slice

Leda Nutrition Cherry & Coconut Slice Recipe / Leda Nutrition Makes: approx. 25 pieces

Bake it easy with Leda’s gluten- and dairy-free biscuit range, the perfect accompaniment when making your favourite dessert, slice, tart or cheesecake base. From traditional favourites like Leda Arrowroot to exciting chocolatecoated crème-filled Choculence biscuits, Leda’s biscuit range helps you create homemade delights that everyone can enjoy.

For more information visit ledanutrition.com 60 | EatWell

Base 275g Leda Arrowroot Biscuits ¼ cup coconut oil

1 cup shredded coconut ¼ cup coconut cream 2 tbsp coconut oil

Filling 1 cup raw cashews, soaked for 2 hours ¼ cup goji berries 1 cup fresh or frozen cherries

Topping 100g dairy-free 70 per cent dark chocolate, melted Extra shredded coconut

Brush a 30cm slice tin with coconut oil to lightly grease. Place Leda Arrowroot biscuits in a food processor and process until finely chopped.

Add coconut oil and pulse again until combined. Firmly press the biscuit crumb into the tin to cover the base evenly.

Refrigerate for 1 hour or until set.

Using the food processor, blend the cashews to a fine paste.

Add the goji berries, cherries and shredded coconut and pulse to combine. Be sure not to over-process to maintain texture.

Transfer the mixture to a mixing bowl.

Add the coconut cream and coconut oil and stir until well combined.

Top the biscuit base, level the mixture and place in the freezer for 3–4 hours or overnight.

Once frozen, remove from the pan.

Decorate with melted dark chocolate and coconut and return to the freezer until ready to serve.

Cut into squares with a sharp knife and serve.

Note: This slice will not completely freeze and it is perfect to eat straight from the freezer.

Hedgehog Slice

Hedgehog Slice Recipe / Leda Nutrition Serves: 8

2 × 270mL tins coconut milk, refrigerated ¼ cup agave syrup 250g Leda Arrowroot Biscuits, roughly crushed ½ cup desiccated coconut ½ cup walnuts, chopped 2 tbsp cacao

Rocky Leda Bites

150g dairy-free 70 per cent dark chocolate 100g coconut oil Topping 200g dairy-free 70 per cent dark chocolate 2 tbsp coconut oil Chopped walnuts & extra biscuit crumbs, to garnish

Chill tins of coconut milk in the fridge overnight.

Next day, open the tins carefully and scoop solid coconut cream into a medium-sized heavy-based saucepan. Save the coconut water for another recipe.

Add agave syrup and bring the mix to a simmer over medium–low heat.

Gently simmer for 35–40 mins, or until mixture has thickened slightly and has reduced by half. Remove from heat and pour into a bowl to cool.

Grease and line an 18cm x 28cm-slice tin with baking paper and set aside.

In a mixing bowl add crushed biscuits, coconut, walnuts and cacao powder and mix well.

Melt chocolate in a bowl over a saucepan of boiling water, ensuring the water does not touch the bowl.

Stir frequently until the chocolate is just melted. Add coconut oil and continue to stir until combined.

Add the melted chocolate mix and condensed coconut milk to the biscuit mixture and mix together.

Spread the mixture evenly into a prepared tin, pressing down firmly.

For the topping, repeat the chocolate melting process with the remaining dark chocolate and coconut oil.

Pour over the slice and refrigerate until set, approx.

1–2 hours.

Remove from the tin. Trim edges and cut into squares.

Rocky Leda Bites Recipe / Leda Nutrition Makes: approx. 30 bites

200g dairy-free 70 per cent dark chocolate 1 tbsp coconut oil

1 packet Leda Choculence Biscuits, roughly broken 2 cups air-popped popcorn 150g macadamia nuts, halved

Melt chocolate over a double boiler and add coconut oil, stirring continuously.

Combine all ingredients in a large bowl and mix until well combined.

Spoon into patty pans or mini-muffin tins and refrigerate to set.

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RECIPES MADE WITH that’s amore cheese products

Traditional Lasagne

That's Amore Cheese Traditional Lasagne Recipe / That’s Amore Cheese Serves: 4

We had our fair share of isolation blues last year and this is the cheese that got the That’s Amore Cheese team through it!

Meet Isolation Blue, a matured blue-vein cheese with a pungent bite and crumbly texture, suitable for all blue cheese lovers.

It is the ideal feature for a cheese platter or melted into a sauce for gnocchi. Made using only the best-quality farm-fresh milk sourced in Victoria, That’s Amore Cheese produces award-winning Italianstyle cheeses that are proudly free of preservatives and artificial colours.

For more information visit thatsamorecheese.com.au 62 | EatWell

Extra-virgin olive oil 1 onion, finely diced 1 carrot, finely diced 1 stick celery, finely diced 250g pork mince 250g beef mince ½ glass dry white wine 750mL passata sauce Salt & pepper to taste

Bechamel Sauce 100g butter 80g flour 1L milk 100g That’s Amore Local Parmesan

Preheat oven to 180ºC. Heat oil in a pan and sauté onion, carrot and celery on low heat for 10 mins or until vegetables are soft.

Add pork and beef mince and cook until browned. Use a wooden spoon to break up and mix mince as it cooks.

Once meat is brown, add white wine. Cook while stirring until wine is evaporated.

Add passata sauce, season and stir. Simmer for 1 hour or until thick. Stir occasionally.

Heat butter in a saucepan over low heat.

As butter melts, add flour and mix well until there are no clumps. Gradually add milk and bring to a gentle boil.

Add parmesan and stir. Cook for 10 mins or until thick.

Coat bottom of a baking dish with a layer of ragù. Cover first layer of ragù with an even layer of lasagne sheets. Break sheets if required.

Cover lasagne sheets with a ladle of ragù and béchamel. Scatter cubed Scamorza Bianca and a tbsp of grated parmesan.

Repeat 4 or 5 times, finishing with béchamel sauce and cheese.

Cover loosely with foil and bake 25 mins.

Remove foil and bake a further 5-10 mins or until golden brown.

300g lasagne sheets 250g That’s Amore Scamorza Bianca 100g That’s Amore Local Parmesan

Four Cheese Risotto

Four Cheese Risotto Recipe / That’s Amore Cheese Serves: 4

600mL vegetable stock 1 shallot, finely chopped 1 tbsp extra-virgin olive oil 360g Arborio rice 1 glass dry white wine 50g That’s Amore Isolation Blue, chopped

50g That’s Amore Lavato, chopped 40g That’s Amore Panettone, chopped 40g That’s Amore Ricotta Salata 15g butter Handful fresh parsley, chopped Salt & pepper to taste

Heat the stock in a pan. In another pan sauté shallot with extra-virgin olive oil for 3 mins or until soft and translucent. Add rice and toast for 2 mins, then add the wine, stir and let the rice absorb the wine.

Add a ladle of vegetable stock, season and let simmer on low heat. Stir the rice every 30 secs to avoid it sticking to pan and add one ladle of stock at a time as you see the rice absorbing it. Continue this process for around 15 mins until the rice becomes creamy in texture.

Remove the rice from the heat — it should be creamy in texture. Stir in butter and the Lavato, Isolation Blue and Panettone. Mix ingredients through gently, place the lid on the pan and rest for 3 mins.

Serve with some freshly grated Ricotta Salata and parsley on top. Enjoy the deliciousness!

Note: Feel free to change cheeses with your choice of cheeses.

Pear Tart with Ricotta & Yoghurt Recipe / That’s Amore Cheese Serves: 8

60g unsalted butter 100g caster sugar 2 eggs 100g That’s Amore Ricotta 100g natural Greek yoghurt

160g plain flour 2 tsp baking powder 2 tsp ground cinnamon 2 large corella pears, halved 2 tbsp icing sugar

Preheat oven at 180ºC. Soften butter at room temperature and mix with sugar for 4-5 mins.

Add eggs, one at a time, and beat until fluffy. Add ricotta and yoghurt and mix until combined.

Sift in the flour mixed with baking powder and cinnamon. Fold into wet mixture with a spoon until all ingredients are well combined.

Line a 9-inch cake tin with baking paper. Pour in the mixture and spread evenly. Top with pears.

Bake for 40 mins or until cooked through.

Once ready, take tart out of oven and let cool completely before dusting with icing sugar.

Pear Tart with Ricotta & Yoghurt

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EatWell HEALTH SHOT

Pepper cuts fat

Photography: Getty Images

Black pepper (Piper nigrum), the pepper you have as a condiment on your table, contains piperine, an alkaloid that gives pepper its pungent kick. Research has shown that piperine interferes with the activity of genes that control the formation of new fat cells. Piperine may also set off a metabolic chain reaction that keeps fat in check in other ways. Animal studies have shown that a diet containing one per cent black pepper leads to significant declines in body weight and fat around body organs.

Piperine also lowers blood pressure, improves glucose tolerance, reduces inflammation and increases the bioavailability of the antioxidant compound resveratrol.

You would have to consume a lot of pepper to get to the amount of piperine used in studies, but even a little pepper will provide some of that piperine kick.

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RECIPES calcium-rich vegetarian meals

FibreRich Root Vegetable Mash

Calcium-rich vegetarian meals Calcium is a vital nutrient not just for bones, but also for muscle and nerve function. While dairy foods are an excellent source of calcium, it is a myth that plant foods cannot give you a good amount of calcium too.

Leafy green vegetables, broccoli, legumes, nuts and seeds are just some of the plants that have calcium in rich supply. If you want your vegetarian hit of calcium in a tasty meal, why not try our: macadamia, garlic and parsnip soup; calcium-rich nourish bowl; tahini lentil burgers; sesame toasted tofu with greens and tahini ginger dressing; chickpea and veggie koftas; vegan ramen; or tofu gado gado salad.

Fibre-Rich Root Vegetable Mash

Roasted Sweet Potato with Basil Pesto & Chopped Salad

Recipe / Lee Holmes A great way to get your fibre and your roughage! This delicious veggie mash is suitable for vegetarians, vegans and all of the above.

Serves: 3–4 as a side

Recipe / Lee Holmes If you’re looking for a delightful new recipe to utilise your leftover vegetables, you can’t go past my roasted sweet potato with calcium-rich basil pesto and chopped salad. It’s a perfectly adaptable recipe that shines excellently on its own. Pine nuts are a great source of calcium for vegetarians.

Serves: 2

Sea salt & pepper, to taste 1 tbsp olive oil 1 clove garlic, unpeeled 1 tsp lemon juice ½–1 cup vegetable broth 1 tbsp nut butter (optional)

Preheat oven to 200ºC. Line a baking tray with baking paper.

Peel the carrots, parsnips, pumpkin and sweet potato, if you prefer, then roughly chop. Place in a large bowl with the leek and season with sea salt and freshly ground black pepper. Drizzle the olive oil over and rub it in with your hands, until the vegetables are well coated.

Spread the vegetables on the baking tray, add the garlic clove and bake for 35–45 mins, or until all the vegetables are roasted and caramelised, checking occasionally and removing the vegetables as they are cooked. Leave to cool slightly.

Slip the garlic out of its skin and place into a high-speed blender. Add the roasted vegetables, lemon juice, half a cup of the broth and the nut butter (if using). Whiz until you achieve a mash-like consistency, adding more broth if required. For a coarser texture, you can mash the mixture together with a fork.

Transfer to bowls and serve warm.

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1 sweet potato, halved lengthwise 2 tbsp olive oil + extra for dressing salad Pinch sea salt

¼ tsp Celtic sea salt ⅓ cup extra-virgin olive oil

Basil Pesto 2 cups packed basil leaves 1 cup pine nuts 2 cloves garlic 1 tbsp lemon juice plus pinch zest 3 tbsp nutritional yeast flakes

Chopped Salad 2 cups leafy greens 1 cucumber, cubed Handful cherry tomatoes, halved 4 baby capsicums, cubed (optional) Handful seeds such as pepitas & sunflower seeds Juice 1 lemon (optional)

Preheat the oven to 185ºC. Place sweet potato on a baking tray, spray with olive oil and sprinkle with sea salt.

Place in the oven for 45 mins or until tender. Halfway through cooking, use a fork to make grooves along the sweet potato.

To make the pesto, place the basil in a food processor and process. Add the nuts, garlic, lemon, nutritional

yeast flakes and salt and pulse. Slowly drizzle in the olive oil until the consistency is as you like it. Add more olive oil if necessary.

To make the salad, place the leafy greens in a bowl and add remaining ingredients. Sprinkle with the seeds and add a drizzle of olive oil and lemon if preferred.

Serve all together and store the leftovers for lunch the next day.

Photography: Lee Holmes

2 large carrots 2 parsnips ½ butternut pumpkin 1 small sweet potato 1 whole leek, white part only, chopped

Roasted Sweet Potato with Basil Pesto & Chopped Salad

Pine nuts are a great source of calcium for vegetarians.

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RECIPES calcium-rich vegetarian meals Macadamia, Garlic & Parsnip Soup

Asian-Inspired Nourish Bowl Recipe / Adam Guthrie A bowl of food that has been lovingly prepared with nutritious ingredients is one of the best ways to give yourself some daily self-care to ensure you remain nutritionally balanced. This nourish bowl has an excellent variety of calcium-rich foods.

Serves: 4

Parsnips add a delicious tang to this soup.

Dressing ⅔ cup vegan mayo 1 tbsp tahini 2½ tbsp rice vinegar 2 tbsp plum vinegar 1 tbsp lemon juice 1 tsp toasted sesame oil 1 tsp wasabi 4 tbsp water 1 tsp black sesame seeds, for garnish 8 fresh shiitake mushrooms, sliced 1 tbsp water

Macadamia, Garlic & Parsnip Soup Recipe / Lee Holmes You can make this soup extra delicious by topping with small parsnips sliced lengthways and roasted. Macadamia nuts make a brilliantly creamy dairy-free milk, adding a dreamy smoothness and mild flavour to bring this soup together. Many studies are showing that nuts are great for feeding the gut and increasing the growth of beneficial bacteria. When blended in soups, nuts can be easier on the gut.

Serves: 4

Asian-Inspired Nourish Bowl

1 cup raw macadamia nuts (soaked in filtered water for 4 hours then drained) 1 tbsp apple-cider vinegar 2 fresh sprigs thyme, leaves picked (1 tsp dried thyme) + extra to serve Sea salt & pepper, to taste

Preheat oven to 200ºC. Line a baking tray with baking paper. Place the parsnips, onion and garlic in a bowl, drizzle with the olive oil and toss to coat.

Spread the vegetable mixture on the baking tray and bake for 15–20 mins, or until tender and lightly browned.

Bring the filtered water to the boil.

Transfer the roasted vegetables to a heatproof blender. Add the macadamias, apple-cider vinegar and thyme. Season with sea salt and freshly ground pepper.

Pour in half the hot filtered water and carefully blend until smooth and creamy. Gradually add the remaining filtered water.

Ladle into serving bowls, garnish with a final drizzle of olive oil and extra thyme sprigs and serve.

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Place all ingredients for the dressing except the black sesame seeds into a medium bowl and stir to combine. Pour into four small bowls and top with black sesame seeds.

Heat a frying pan on high heat, add the mushrooms and sauté until brown on both sides. Add the water and salt and pepper to taste, then set aside.

In four bowls, place the dressing bowls in the centre and arrange all the other ingredients around the bowl.

Pour the dressing into the bowl and mix all the ingredients. Eat with chopsticks or a fork.

Photography: Lee Holmes, Adam Guthrie

3 large parsnips, peeled & cut into 1cm rounds 1 large onion, roughly chopped 8–10 cloves garlic, peeled 1 tbsp extra-virgin olive oil, plus extra to serve 1L filtered water

Salt & pepper, to taste 2 cucumbers, cut into thin ribbons 2 carrots, cut into long thin strips 2 cups wombok, shredded 1 nashi pear, thinly sliced 1 cup edamame beans, cooked 2 cups cooked brown-rice noodles 4 tbsp nori strips 2 limes, quartered 4 tbsp pickled ginger Bunch mint, leaves picked Bunch coriander, leaves picked Bunch Vietnamese mint, leaves picked

Quick way to healthy

Setup your day with the right nutrition, with Austrlian Grown hemp seeds.

Packed with protein & omegas its sure to satisfy hunger cravings and help get you through the day.

Jump on our website for this and more recipes.

@HempFoodsAustralia www.hempfoods.com.au

RECIPES calcium-rich vegetarian meals Tahini Lentil Burgers

Sesame Toasted Tofu with Greens & Tahini Ginger Dressing Recipe / Lisa Guy This tasty dish is made with tofu, kale, sesame seeds and tahini, which are all great plant-based sources of calcium. Tofu is also rich in protein and is considered a complete protein source as it provides all the essential amino acids the body needs for growth and repair. Calcium is not only needed for strong bones — it’s also vital for the healthy functioning of the heart, nerves and muscles.

Serves: 4

Uncooked basmati rice, to serve 450g organic firm tofu ¼ cup sesame seeds Olive oil Small bunch Tuscan kale, ends removed 1 large carrot, finely sliced

Tahini Lentil Burgers Recipe / Adam Guthrie Tahini is one of the best non-dairy sources of calcium and can be added to recipes to increase the nutritional value of each meal. This yummy tahini burger also includes lentils, which are equally high in calcium.

There is no need to worry about getting enough calcium as long as you are eating lots of these awesome non-dairy alternatives.

Serves: 4

1 cup onion, finely chopped 1 cup celery, finely diced 1 cup carrot, grated 2 cups baby spinach leaves, shredded 2 × 420g tin brown lentils, drained ½ cup tahini

Dressing ¼ cup tahini Juice 1 large lemon 2½ tsp minced ginger Good pinch sea salt 2–3 tsp honey or maple syrup

Cook rice as per packet instructions.

Cut tofu into cubes then press them between paper towels to remove any excess liquid.

Place sesame seeds in a bowl and toss through tofu pieces, pressing sesame seeds into the tofu.

Cook tofu pieces in a frying pan with olive oil over medium heat until they are cooked on all sides.

Remove the thick ends of the kale and then lightly steam kale and carrots.

Mix the dressing ingredients in a small bowl, adding water for a thinner consistency.

Serve on a bed of rice with kale and carrots, drizzled with dressing.

Sesame Toasted Tofu with Greens & Tahini Ginger Dressing

1 tbsp cumin powder Salt & pepper To Serve 4 wholemeal buns, toasted Salad ingredients for burgers Sauce for burgers

Tahini is one of the best non-dairy sources of calcium and can be added to recipes to increase the nutritional value of each meal.

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Photography: Adam Guthrie, Lisa Guy

Preheat oven to 200ºC. Line a baking tray with non-stick baking paper.

Heat a frying pan over high heat and dry sauté (no oil) the onion, celery, carrot and spinach until soft.

Meanwhile, add the brown lentils, tahini and cumin powder to a highspeed blender and blend to a pâté consistency.

In a mixing bowl, place the lentil mixture and the sautéed vegetables.

Mix well. Season with salt and pepper to taste. Form into four large burger patties. Place them onto the lined baking tray and bake in the oven for 30 mins or until brown and crisp on the outside.

Assemble on a wholemeal bun with your favourite salad ingredients and sauce.

Note: The burger patties will freeze well too.

Calcium-Rich Nourish Bowl

Calcium-Rich Nourish Bowl Recipe / Adam Guthrie Once you have given dairy the flick, it is easy to ensure you get enough calcium by eating a variety of foods such as leafy greens and legumes.

This beautiful bowl contains a variety of foods high in calcium to ensure you get your recommended daily intake.

Serves: 4

¼ pumpkin, cut into 4 equal crescents with seeds removed & skin left on Curried Quinoa ½ onion, finely chopped 1 cup quinoa (rinsed well) ½ cup dried currants 2 cups vegetable stock 1 tsp turmeric powder 1 tbsp curry powder ½ cup fresh coriander leaves, roughly chopped Juice ½ lemon Salt & pepper

Cashew Sour Cream (makes 1½ cups) 1 cup raw cashews 1 cup water 1 lemon, juiced ¼ tsp salt Red Cabbage Coleslaw 2 cups red cabbage, finely shredded 1 cup white cabbage, finely shredded ½ red onion, thinly sliced ½ cup parsley, chopped ½ cup cashew sour cream (see recipe) 1 tbsp apple-cider vinegar Salt & pepper, to taste

Preheat oven to 200ºC and line a baking tray with non-stick baking paper. Place the pumpkin crescents onto the lined baking tray and bake until the pumpkin is soft and the skin is crisp.

To make the curried quinoa, place the chopped onion, rinsed quinoa, dried currants, vegetable stock, turmeric powder and curry powder into a saucepan. Stir and cover with a lid.

Bring to a boil then turn down the heat to low. Cook until the stock has been absorbed.

Remove the lid and put the cooked quinoa into a bowl. Add the coriander, lemon juice and salt and pepper to taste. Combine well.

Place all the ingredients for the cashew sour cream in a highspeed blender and purée until smooth. It needs to be the same consistency as dairy sour cream (it will thicken overnight in the

Hummus (makes 3 cups) 3 cups chickpeas, cooked 1 cup water ½ cup lemon juice 1 clove garlic, peeled 1 tbsp tahini 1 tsp salt 1 cup sauerkraut 1 avocado, thinly sliced 8 cups salad greens 2 cups pea tendrils 1 radish, thinly sliced 1 bunch dill 8 edible viola flowers 1 tsp black sesame seeds Freshly ground salt & pepper

fridge). Store in an air-tight container in the fridge for up to one week.

It can be frozen if required.

To make the red cabbage coleslaw, place all of the ingredients together in a bowl and mix well.

For the hummus, place all ingredients into a high-powered blender and blend to a smooth paste. It should be the consistency of a thick, smooth sauce. Place in an air-tight container in the fridge for up to four days, then freeze.

To serve, place 3 tbsp of hummus onto a shallow bowl or plate. Place the pumpkin crescent, skin side down, on the bowl. Place the sauerkraut, avocado, coleslaw, curried quinoa and leafy greens around the pumpkin.

Top with pea tendrils, slices of radish, dill, edible flowers and sesame seeds.

Season with freshly ground salt and pepper and enjoy.

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RECIPES calcium-rich vegetarian meals Chickpea & Veggie Koftas with Tahini Sauce

Blueberry Breakfast Smoothie Recipe / Lisa Guy This wholesome blueberry smoothie is bursting with calcium and other important nutrients including protein, dietary fibre, zinc, magnesium and protective antioxidants and vitamin C. Makes: 1 large smoothie

1 ripe banana ½ cup frozen blueberries Small handful baby spinach 1 heaped tbsp almond butter

½ cup calcium-enriched organic soy or almond milk ½ cup coconut water 2 tsp chia or hemp seeds

Blend all ingredients in a food processor or blender.

Pour into a glass and enjoy!

Blueberry Breakfast Smoothie

Chickpea & Veggie Koftas with Tahini Sauce Recipe / Lisa Guy This delicious dish will give you a good dose of bone-strengthening calcium. Chickpeas and tahini are good vegetarian sources of this important mineral.

Serves: 4–6

1 organic egg, beaten Sauce ½ cup plain coconut yoghurt 1 garlic clove, minced 3 tbsp tahini Juice small lemon Flatbread Handful mixed greens Fresh mint & coriander Sauerkraut or other fermented veggies Cucumber slices

Place all kofta ingredients into a food processor and pulse a few times until it is combined but still chunky. Place mixture in the fridge for 30 mins.

Using around 2 tbsp of mixture, form koftas and place on a tray.

Heat some olive oil in a frying pan over medium heat and cook koftas for 2–3 mins each side until they are cooked through and golden brown.

Place sauce ingredients in a small bowl and combine. Add water to thin out the sauce to your liking.

Serve koftas on warmed flatbread drizzled with tahini sauce with greens, coriander, mint, sauerkraut and cucumber. Or you can serve it with rice instead of flatbread.

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This wholesome blueberry smoothie is bursting with calcium and other important nutrients including protein, dietary fibre, zinc, magnesium and protective antioxidants and vitamin C.

Photography: Lisa Guy, Georgia Harding

2 × 400g tinned chickpeas, drained & crushed 3 cloves garlic, minced 1 carrot, finely grated 300g sweet potato, finely grated Small handful coriander, roughly chopped Small handful mint, roughly chopped 1 tsp ground turmeric 1 tsp cumin 1 tsp ground cinnamon Pinch chilli flakes Pinch sea salt & pepper ¼ cup chickpea flour (gram flour)

Tofu Gado Gado Salad

Tofu Gado Gado Salad Recipe / Georgia Harding If you love a good gado gado, the flavours in this bowl of goodness are just divine. Best of all, it’s super quick and easy to make! The greens, tofu, beans and pumpkin are all calcium-rich plant foods. There’s just so much to love here.

Serves: 4

120g baby spinach 300g tofu, cubed 120g green beans, trimmed 1 red capsicum, sliced ½ butternut pumpkin Marinade 1 tbsp tamari 1 tbsp olive oil 1 tbsp arrowroot flour 2 tbsp olive oil Sea salt & pepper, to taste

Gado Gado Sauce ½ cup peanut butter 2 tbsp tamari 2 tbsp maple syrup 2 tbsp lime juice 1 clove garlic, minced 5–6 tbsp hot water 1 red chilli, finely diced (optional) ¼ cup roasted peanuts, to serve ¼ bunch coriander, to serve

Preheat oven to 200ºC fan-forced.

Divide the spinach between four bowls.

Cut the tofu into pieces and prepare the veggies. Slice the pumpkin into eight 1cm-thick slices.

Mix the marinade ingredients together in a medium-sized bowl. Toss the tofu in the marinade and place in an ovenproof pan or baking dish.

Toss the pumpkin in 1 tbsp of the olive oil, season with sea salt and pepper and place in the pan or on the baking tray alongside the tofu. Leave some space to add the capsicum and beans later, toss them in the remaining olive oil and season.

Bake for 10 mins then add the beans and capsicum and roast for an additional 5 mins. The beans and capsicum should have a bit of bite to them and the pumpkin should be soft. Otherwise continue to cook for a few more mins.

Meanwhile, make the sauce by placing the peanut butter, tamari, maple syrup, lime juice and garlic in a small bowl and mix to combine. Then add the water gradually to form a sauce that is able to be drizzled.

Arrange the tofu and vegetables over the spinach.

Drizzle over a generous amount of the sauce (or serve on the side), top with chopped peanuts and fresh coriander leaves and enjoy immediately.

Tip: Add in some brown rice for a more substantial meal.

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RECIPES calcium-rich vegetarian meals Vegan Caesar Salad

Vegan Ramen Recipe / Georgia Harding This simple vegan ramen is a calcium-rich, nourishing and super-tasty meal. The tofu, buk choy and bean sprouts are all brilliant vegan sources of calcium and the warming spices support digestion and assimilation.

Serves: 2

150g ramen noodles Soup base 500mL vegetable stock 1 clove garlic, crushed 2cm ginger, finely grated 2 tbsp hulled tahini 40mL tamari 2 tsp rice-wine vinegar 2 spring onions, white part sliced

Vegan Caesar Salad Recipe / Georgia Harding This simple salad is a great vegan source of calcium with the kale, nuts and tempeh in the mix. It’s super tasty and really easy to make for a quick, nourishing meal.

Serves: 2

Croutons 2 slices bread, diced 1 tbsp olive oil ½ tsp garlic granules Almond Cheese ⅓ cup almonds, toasted 2 tbsp nutritional yeast 1 clove garlic

½ tsp sea salt

Bring a pot of water to the boil and follow the packet instructions to cook the noodles until almost cooked. They will continue to cook once strained. Divide into two serving bowls.

Use the same pot to make the soup base. Add all the soup base ingredients to the pot and heat but don’t boil.

Now cook the tofu. Mix the tamari and rice-malt in a small bowl and toss the tofu to coat. Heat a small pan over a moderate heat with the sesame oil. Cook the tofu for a few mins each side to brown. Once cooked, turn the heat off but leave in the pan until ready to serve.

While the tofu is cooking, fill a large bowl with boiling water and blanch the mushrooms, buk choy and corn one by one. Add to the serving bowls, working quickly.

Pour over the soup base and add the tofu, bean sprouts and drizzle over optional chilli oil.

Dressing ½ cup cashew nuts 3 cubes of ice ¼ cup water 1 tsp Worcestershire sauce 2 tbsp olive oil 1 tbsp apple-cider vinegar 1 tsp maple syrup 1 tsp Dijon mustard 1 clove garlic Sea salt & pepper, to taste

The warming spices in this dish support your digestion.

1 cos lettuce, leaves separated ½ bunch kale, thick stems removed, torn

Preheat oven to 180ºC fan-forced.

Start with the tempeh. Slice into thin strips. Make the marinade by mixing together all the remaining tempeh bacon ingredients. Toss through the sliced tempeh then lay out on a lined baking tray and bake for 15 mins.

To make the croutons, toss the diced bread in the oil and garlic and add to a tray to bake with the tempeh until crunchy.

Make the almond cheese by pulsing the ingredients together in a high-speed blender until a coarse crumb forms. Set aside.

Without washing the blender, make the dressing by combining all the ingredients at a high speed until smooth and creamy.

Place the cos lettuce and kale in a bowl and toss with the dressing.

Once the tempeh bacon and croutons are ready, arrange on the salad and sprinkle over the almond cheese.

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4 shiitake mushrooms 80g enoki mushrooms 1 buk choy 1 cob corn, kernels cut from cob 60g bean sprouts Chilli oil (optional)

Vegan Ramen

Photography: Georgia Harding

Tempeh “Bacon” 300g tempeh 1 tbsp olive oil 1 tbsp soy sauce 1 tbsp white miso 1 tsp maple syrup 2 tsp smoked paprika

Tofu 1 tbsp tamari 1 tsp rice-malt syrup 150g firm organic tofu, sliced into 1cm pieces 1 tbsp sesame oil (or another oil)

Producing premium Oilseed products at Talbot for the world to enjoy!

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STONEY CREEK OIL PRODUCTS PTY LTD 145 Davies Road, Talbot, Victoria 3371 Open 8am-4.30pm Monday to Friday (weekends by appointment) Phone: 1300 352 948 & 03 5463 2340

www.stoneycreekoil.com.au

EatWell FOR THE LOVE OF FOOD

Parsley

Photography: Getty Images

There are two main types of parsley — curly-leaf and flat-leaf (or Italian). Flat-leaf parsley has a stronger flavour because it contains more essential oils. Both parsleys are available year-round and are highly nutritious, offering vitamin A and vitamin C, as well as minerals including calcium and iron. It also has a high chlorophyll content, meaning it will lend a green colour to any sauce or dish it is cooked in. For this reason, and the fact that long heating destroys its flavour, you should add parsley to your dishes at the last minute.

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RECIPES MADE WITH pana organic products

Dreamy White Chocolate Almond Butter Bars

Pana Organic Dreamy White Chocolate Almond Butter Bars Recipe / Pana Organic Mouth-watering bites of rich nuttiness coated in delectably sweet white chocolate.

It’s what dreams are made of.

Serves: 10

The Pana Organic baking range is made from the same quality, plant-based, organic goodness the community has come to know and love. It is an entirely guilt-free, gluten-free range of baking essentials for you to create the most drool-worthy vegan treats. It includes 100 per cent cacao powder and bite-sized baking chocolate pieces in four irresistible flavours. Mix it. Melt it. Bake it. Love it.

For more information visit pana-organic.com 78 | EatWell

Base 1 cup dates 1 cup hot water 1 tbsp coconut oil Pinch sea salt 1 cup almond flour 2 cups desiccated coconut

Middle ½ cup almond butter 3 tbsp coconut oil 1 tbsp maple syrup Pinch sea salt

Soak the dates in hot water for 15 mins, remove dates and reserve water.

Add the date-soaked water, dates and coconut oil to a blender and process into a thick paste.

Transfer the paste to a bowl, add the sea salt, almond flour and coconut. Using your hands, work into a moist cookie dough.

Press into the bottom of a small, lined bread pan. Place in the fridge to set for minimum 2 hours.

To make the middle layer, add all ingredients to a small pot and over low heat, melt everything together, stirring continuously using a spatula. Pour mixture over the base and return to the fridge to set.

Once set, use a knife to carefully flip the chilled mixture out of the tin. Trim the sides for more even-looking bars then use a sharp knife to cut 10 pieces. Return to the fridge.

For the chocolate outer, place the white chocolate pieces in a heatproof bowl and set over a pot of simmering water, stirring continuously. Remove from heat and allow to cool and thicken for 5–10 mins.

Remove bars from the fridge and, using a fork, dip each one into the chocolate. Place on a wire rack to set for 1–2 hours.

Note: Your bars will keep in the fridge for up to 3 weeks, but we doubt they will stick around that long!

Chocolate Outer 2 cups Pana Organic White Chocolate Pieces

Maria’s Chewy Chocolate Fudge Brownies

Maria’s Chewy Chocolate Fudge Brownies Recipe / Pana Organic If “chewy chocolate fudge” didn’t get you over the line, then maybe the fact that these brownies are organic, plant-based and guilt-free will! Rich cacao combined with dark-chocolate pieces makes these a luscious delight.

Makes: 16 pieces

180g butter of choice, melted 150g apple sauce 1 tsp vanilla essence ½ tsp salt 210g coconut sugar 60g Pana Organic 100% Cacao Powder

200g gluten-free selfraising flour 75–135g Pana Organic Chocolate Pieces Pana Organic Frozen Dessert, to serve Fresh berries, for topping

Preheat oven to 180ºC. Line a 20mm × 20mm square baking tin with baking paper.

In a small bowl, melt the butter and add in the apple sauce and vanilla essence. Mix well.

In a medium bowl, add butter to dry ingredients.

Mix well.

Gently fold through your chosen chocolate pieces (chopped) and save some to sprinkle on top.

Pour into tin and bake for approximately 30 minutes at 180ºC. Top with your favourite Pana Organic Frozen Dessert with fresh berries for extra deliciousness.

Salted Caramel Chocolate Truffles Recipe / Pana Organic Sweet meets salty, indulgent meets irresistible, truffles meet tastebuds. These little bliss balls are the perfect guilt-free treat. Why stop at one?

Serves: 10

1½ cups Medjool dates ¾ cup almonds ¼ cup hemp seeds ¼ cup desiccated coconut

3 tbsp Pana Organic 100% Cacao Powder ¼ tsp sea salt 1 packet Pana Organic Salted Caramel Pieces

Blend the Medjool dates in a food processor until a sticky paste. Set aside.

Add the almonds and hemp seeds to a food processor and process into a fine meal.

Add in the date paste, half the desiccated coconut, cacao powder and sea salt and process until the mixture morphs into a dough.

Using wet hands, roll dough into approximately 10 balls. If you want to be precise, you can weigh your dough portions. Place in the fridge to set.

To make the chocolate coating, melt the salted caramel pieces in a heatproof bowl over a saucepan of simmering water, stirring continuously. Ensure the bowl doesn’t touch the water.

Remove from heat and whisk until silky. Let sit for 5 mins. Remove balls from the fridge and using a fork, dip each one into the chocolate. Place on a wire rack to set.

Note: If you can wait, truffles are best placed in the fridge for 1–2 hours. Then you can devour them!

Salted Caramel Chocolate Truffles

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RECIPES MADE WITH stoney creek products

Sweet Potato & Pumpkin Soup

Stoney Creek Sweet Potato & Pumpkin Soup Recipe / Stoney Creek Serves: 2-4

Packed with the health benefits of omega-3, protein, fibre and lignans, Stoney Creek flaxseeds, oil and meal products add a smooth, nutty taste to smoothies, dressings, cereal, yoghurt and baked goods. Stoney Creek’s High Linoleic Safflower Oil is a soft-flavoured kitchen oil that can be used for baking, dressings, pan searing — and even massages!

For more information stoneycreekoil.com.au 80 | EatWell

2 sweet potatoes, peeled & diced Pumpkin, equal quantity to sweet potatoes, peeled & diced 2.5L water

1 leek chopped 2 tomatoes, diced 4 chicken stock cubes ⅓ cup Stoney Creek Flaxmeal

Place all ingredients in a pot and cook for 30 mins.

Add Stoney Creek Flaxmeal and cook for 5 mins.

Remove from heat and blend in a blender until smooth. Serve.

Tip: For a delicious variation, add 3 tsps sesame seeds and 1½ tsps dried coriander powder. Heat for 30 mins. Serve with a small spoon of cream or sprinkle with chives or spring onion.

Hot Winter Porridge

Hot Winter Porridge Recipe / Stoney Creek Serves: 2

1 cup rolled oats 2 cups milk or water ¼ cup sultanas Sprinkle cinnamon 2 tbsp Stoney Creek Flaxseed Oil Vanilla yoghurt, to top Raw honey, to flavour In a saucepan, combine the rolled oats, milk and sultanas. Bring to the boil. Cook over medium heat, stirring continuously. Remove from heat.

Add cinnamon and honey. Stir in the Flaxseed Oil and top with vanilla yoghurt and honey.

Meal Scones

Meal Scones Recipe / Stoney Creek Makes: 8-10 scones

2 cups self-raising flour ½ cup Stoney Creek Flaxseed Meal, ground to flour

½ tsp baking powder 150g butter 1 cup milk Jam & cream, to serve

Preheat oven to 230ºC. Place the flour and ground meal into a bowl.

Mix in baking powder. Rub butter into flour mixture and add milk.

Pat dough onto floured board, cut to desired shape and bake in oven for approx. 15 mins.

Serve scones with butter or jam and cream.

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RECIPES MADE WITH grand italian gnocchi products

Pumpkin Gnocchi with Pan-Fried Mushrooms

Suitable for vegetarians!

Grand Italian Gnocchi Pumpkin Gnocchi with Pan-Fried Mushrooms Recipe / Grand Italian Serves: 4

The team at Grand Italian are proud and passionate about authenticity and tradition and have been making pasta for Australians for more than 30 years. Grand Italian’s delicious range of gnocchi is carefully crafted by following the most traditional recipes for a gnocchi that is just like homemade.

For more information visit granditalian.com.au 82 | EatWell

500g Grand Italian Pumpkin Gnocchi 60g butter 130g portobello mushrooms, thinly sliced 130g cup mushrooms, sliced 130g Swiss brown mushrooms, halved

100g baby spinach leaves 3–4 cloves garlic, crushed 1 cube chicken stock, crumbled Salt & freshly ground black pepper, to taste Shaved parmesan, to serve

Cook the gnocchi as per the packet instructions then drain well.

Melt half the butter in a large frying pan over medium-high heat and lightly fry the gnocchi until golden. Remove from the pan and keep warm.

Melt the remaining butter in the frying pan, add the mushrooms and

cook for 3–4 mins or until browned. Add the spinach, garlic, stock cube, salt and pepper and return the gnocchi to the pan. Cook until the spinach is wilted and gnocchi is heated through.

Divide the gnocchi and mushrooms between serving plates and serve with shaved parmesan.

Pumpkin Gnocchi with Basil Pesto

Pumpkin Gnocchi with Basil Pesto Recipe / Grand Italian Serves: 4

Pesto 2 cups firmly packed basil leaves (approx.

1 large bunch) 2 tbsp pine nuts, toasted 4 large cloves garlic, crushed ⅓ cup olive oil ¼ cup shredded parmesan

Juice ½ lemon Salt & freshly ground black pepper, to taste 500g Grand Italian Pumpkin Gnocchi 2 tbsp olive oil Shredded parmesan, to serve Basil leaves, to serve

To make the pesto, add the basil leaves, pine nuts and garlic to a food processor and whiz until finely chopped.

Gradually pour in the oil while processing. Add the parmesan, lemon juice, salt and pepper then process again until the mixture forms a paste.

Cook the gnocchi as per the packet instructions then drain well.

Heat the olive oil in the large non-stick frying pan over medium-high heat. Add the gnocchi and lightly fry for 1–2 mins each side. Quickly toss through twothirds of the pesto.

Divide the gnocchi into the serving bowls, then spoon over the remaining pesto. Top with extra parmesan and basil leaves.

Note: You can skip step three and simply toss the pesto through freshly drained gnocchi, then serve, if preferred.

Baked Gnocchi with Spicy Tomato Sauce Recipe / Grand Italian Serves: 6

2 tbsp olive oil 2 onions, finely chopped 4 cloves garlic, crushed 2 red chillies, finely chopped 300g smoked ham, diced 2 × 400g tins cherry tomatoes ½ cup tomato paste ¾ cup white wine ¼ cup water

1–2 tsp brown sugar Salt & pepper, to taste 500g Grand Italian Potato Gnocchi 500g Grand Italian Pumpkin Gnocchi 1 cup grated tasty cheese ⅔ cup shredded parmesan Fresh green salad, to serve

Preheat oven to 180ºC fan-forced.

Heat the oil in a saucepan and sauté the onion, garlic and chilli until onion is translucent. Add the ham and cook for 5 mins.

Add the tomatoes, tomato paste, wine, water and brown sugar then simmer gently for 20 mins. Season to taste. If the sauce tastes too acidic, add a little extra brown sugar.

Cook the gnocchi in a large saucepan as per the packet instructions then drain well and stir through the hot tomato sauce. Transfer the combined mixture into a 2.5L baking dish and top with the cheeses.

Bake for 30 mins or until thoroughly heated and cheese is golden. Serve immediately with green salad.

Baked Gnocchi with Spicy Tomato Sauce

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Photography: Getty Images

EatWell HEALTH SHOT

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Pruning you r bones Osteoporosis involves your bones becoming more porous, which means they become weaker and more susceptible to breakage. Researchers have found that menopausal women who have approximately 10 prunes daily had significantly greater bone density in the spine and ulna (forearm bone) after doing this for 12 months.

It’s believed the prunes are stopping bone reabsorption (breakdown) and therefore preserving bone mass.

Prunes do have a laxative effect, so you might start out with two or three daily and build up to your 10. You can also incorporate your prunes into your cooking — they don’t all have to be eaten raw.

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RECIPES microgreens

Micro-herb Omelette

Microgreens Micro-Herb Omelette

Radish & Avo Salad with Green Beans & Watercress

Recipe / Lee Holmes Microgreens can be purchased at your local market or the fruit and vegetable section of your supermarket, but these little pocket herbs are very easy to grow at home. Even if you live in an apartment, you can create a benchtop organic vegetable garden using beetroot, cress, dill, amaranth, basil, linseed, mustard, pea, rocket, sunflower or barley grass. Micro-herbs are highly nutritious and can be added to smoothies and juices or salads.

Serves: 1

Recipe / Lee Holmes Radishes, green beans and avocado make an aesthetically pleasing combination. It’s always gorgeous to see the bright-pink hue of radishes with a contrast of greenery, and with every peppery, satisfying crunch they’ll provide you with an impressive hit of vitamin C. Top it with watercress, which can be grown as a windowsill microgreen. It usually harvests tiny leaves that are full of peppery goodness.

Serves: 1

1 tbsp unsalted butter ¾ cup thinly sliced mushrooms Pinch nutmeg

Celtic sea salt & freshly cracked black pepper, to taste Handful mixed micro-herbs 3 large eggs

Place a 20cm non-stick frying pan over medium heat. Add half the butter and the mushrooms and cook, stirring frequently, until the mushrooms are golden brown.

Add the nutmeg and season well with salt and pepper. Remove from the heat, transfer to a bowl and stir through the micro-herbs.

Break the eggs into a bowl and whisk until frothy.

Melt the remaining butter in the frying pan over medium heat, swirling to coat the bottom of the pan. Pour in the eggs, swirl them around to cover the bottom of the pan and cook for about 2 mins or until just set.

Spoon the mushroom mix onto one side of the omelette and fold over the other half.

Slide onto a plate and serve immediately.

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200g green beans, steamed ½ small avocado, diced 5 medium radishes, sliced Handful watercress microgreens Apple-Cider Vinaigrette 2 tbsp apple-cider vinegar

1 tsp sugar-free mustard ½ tsp mustard powder (optional) Celtic sea salt & freshly ground black pepper, to taste 1 tbsp honey, to taste

Steam the green beans until just tender, then set aside to cool.

Place the beans, avocado and radishes in a serving bowl.

Combine all the vinaigrette ingredients and mix thoroughly.

Top with microgreens and drizzle over the vinaigrette.

Photography: Getty Images

Microgreens are young vegetable shoots that have aromatic flavour and concentrated nutrient content.

Readily available microgreens include broccoli, carrot, cabbage, beet, spinach and celery. There are, however, many more out there and they all give a burst of flavour and nutrition to your meals. For some delicious microgreen recipes try our: rainbow microgreen salad; curried carrot soup; microgreen smoothie; pesto salmon frittata; soba noodle and tofu salad; or zucchini, goat’s feta and pine nut tart.

Radish & Avo Salad with Green Beans & Watercress

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RECIPES microgreens Curried Carrot Soup with Microgreens

Store your microgreens between pieces of paper towel in a container in the fridge.

Microgreen Smoothie Recipe / Lisa Guy Microgreens are so versatile they can be added to sweet and savoury dishes. Give your next smoothie a boost in nutritional goodness with a handful of microgreens. These tiny super greens can be up 40 times more potent in phytochemicals than their mature counterparts.

Serves: 4

1 ripe banana ¼ cup microgreens ½ cup coconut vanilla yoghurt

¼ cup coconut water or almond milk ½ cup diced frozen mango pieces Handful baby spinach ¼ ripe avocado

Place all ingredients in your food processor and blend until well combined.

Tip: The best way to store your microgreens so they stay fresh for longer is to put them between pieces of paper towel and put them in a container in the fridge.

Microgreen Smoothie

Curried Carrot Soup with Microgreens Recipe / Lee Holmes Don’t be afraid to peel carrots. Unlike many skinned vegetables, which have a concentration of nutrients just under the peel, the vitamins and minerals within carrots are more evenly distributed. If you prefer not to peel, you can give them a good scrubbing instead.

Serves: 4

1 tsp extra-virgin olive oil 2 brown onions, finely chopped 1 clove garlic, crushed 500g carrots, sliced 2 tsp curry powder 1 tsp grated ginger

1L vegetable stock or filtered water ¼ cup coconut milk Celtic sea salt & freshly ground black pepper, to taste Microgreens, for garnishing

Photography: Getty Images, Lisa Guy

Heat the oil in a large saucepan over medium heat. Add the onion and garlic, then cook for 3–4 mins, or until softened.

Add the carrot, curry powder, ginger and stock or water. Cover and bring to the boil, then reduce the heat to low and simmer, still covered, for 15 mins, or until the carrot is tender.

Allow to cool a little, then transfer to a blender, add the coconut milk and blend until smooth. Season with salt and pepper.

Serve topped with the microgreens.

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Avocado Pesto Pasta with Roasted Tomatoes & Microgreens Recipe / Lisa Guy Microgreens are considered a functional food as they’re rich in important nutrients like vitamin C, zinc, iron, folate and vitamin A, and antioxidants that support optimal health and help prevent disease.

Serves: 4

2 punnets vineripened tomatoes 1 × packet legume pasta, uncooked 2 cloves garlic, crushed ⅓ cup fresh basil leaves 2 tbsp lemon juice 3 tbsp olive oil

Avocado Pesto Pasta with Roasted Tomatoes & Microgreens

¼ cup grated parmesan 1 large ripe avocado, pit removed Pinch sea salt & pepper Handful microgreens 2 tbsp roughly chopped pumpkin seeds

Preheat oven to 200ºC. Line a baking tray with baking paper.

Place tomatoes on the baking tray and bake for 30 mins until cooked through.

Cook pasta as per packet instructions.

Place garlic, basil, lemon juice, olive oil, parmesan, avocado, sea salt and pepper in a food processor and blend until well combined and creamy.

Toss sauce through pasta and then serve topped with microgreens and pumpkin seeds with roasted tomatoes.

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RECIPES microgreens

Pesto Salmon Frittata Recipe / Georgia Houston With a refreshing citrus taste and bright green and red leaves, micro red sorrel makes for a perfect garnish to this tasty and simple-to-make pesto salmon frittata.

Serves: 2

2 tbsp extra-virgin olive oil 3 spring onions, white parts only, thinly sliced 1 garlic clove, grated 4 free-range eggs ½ cup milk 1 tbsp pesto 20g spinach, rinsed & roughly chopped

Rainbow Microgreen Salad

Rainbow Microgreen Salad Recipe / Lisa Guy Microgreens are seedlings of vegetables and herbs. These little greens may be tiny, but they pack a big nutrient-filled punch.

Microgreens are a sustainable superfood. They’re cheap and easy to grow from home and they only take a few weeks to grow. Popular microgreens include cauliflower, cabbage, broccoli, mustard, amaranth, beet, pea, parsley, silver beet and kale.

Serves: 4

Preheat oven to 180°C. Heat olive oil in a small frying pan over mediumlow heat. Once hot, add spring onion and garlic. Cook, stirring occasionally, for 3–4 mins or until soft. Remove spring onion and garlic from pan and allow to cool.

Whisk eggs, milk, pesto, spinach and spring onion mixture together in a medium bowl. Season with salt and pepper.

Pour the egg mixture into the frying pan or two small ovenproof dishes and sprinkle over the smoked salmon and zucchini. Place in the oven and bake for 30–35 mins or until the centre has set and the edges are golden and puffy.

Serve the frittata with scattered micro red sorrel, avocado and goat’s cheese.

Pesto Salmon Frittata

Handful fresh herbs such as coriander, parsley, mint Edible flowers (optional), to decorate Dressing ½ cup extra-virgin olive oil ½ cup orange juice 1 tbsp raw honey or pure maple syrup 1 tbsp apple-cider vinegar

Add all salad ingredients to a large bowl and toss.

Add all dressing ingredients to a small jar and shake well.

Drizzle dressing on the salad and gently toss.

90 | EatWell

To Garnish Micro red sorrel ½ avocado 40g goat’s cheese

Photography: Lisa Guy, Georgia Houston

2 big handfuls of baby salad greens Handful mixed microgreens 4 radishes, thinly sliced 3 small coloured capsicums, sliced Handful cherry tomatoes, halved ½ punnet strawberries, halved ¼ red cabbage, shredded

Sea salt & cracked black pepper, to taste 50g smoked salmon, torn 1 small zucchini, thinly sliced

Thai-Spiced Carrot Soup

Soba Noodle & Tofu Salad with Spicy Asian Dressing Recipe / Georgia Houston Micro purple radish is known for its vibrant purple leaves and can be used in a wide variety of dishes and salads. With a slightly peppery kick to it, the micro purple radish brings this Japanese salad to life.

Serves: 4

600g firm tofu 1 tbsp chilli jam 1 tbsp salt-reduced soy sauce or tamari 1 tbsp vegetable oil 270g dried soba buckwheat noodles 300g frozen shelled edamame Spicy Asian Dressing 2 cloves garlic, grated

Thai-Spiced Carrot Soup Recipe / Georgia Houston Peppery in flavour, micro coriander makes for the perfect finishing touch to your spicy dishes without the soapy and bitter characteristics that mature coriander can bring. Add a sprinkle of micro coriander to this Thai-spiced carrot soup for a vibrant yet comforting dish.

Serves: 4

2 tbsp extra-virgin olive oil 1 large brown onion, chopped 2 cloves garlic, grated 1 tbsp ginger, grated 700g carrots, skin on, chopped 3 tbsp red curry paste 1 tsp curry powder 1L salt-reduced vegetable stock ½ tsp cinnamon 2 tbsp honey

2cm ginger, grated 2 tbsp salt-reduced soy sauce 1 tbsp sesame oil 2 tbsp honey 1 tsp chilli flakes 1 bunch radishes, thinly sliced 1 bunch spring onions, thinly sliced Garnish with micro purple radish & sesame seeds

Press the tofu with baking paper to dry out and cut into cubes. Place the tofu in a large mixing bowl and pour in the chilli jam and soy sauce.

Mix to combine. Heat oil in a medium frying pan over high heat. Gently add the marinated tofu to the pan and cook, turning occasionally until all sides are golden, for 5 mins.

Meanwhile, bring a medium saucepan of water to the boil. Once boiling, add the soba noodles and stir. Reduce heat slightly to keep the water at a simmer. Cook for 5 mins (or according to insctuctions on the noodle package).

Fill a large mixing bowl with cold water. When the noodles are fully cooked (not al dente or mushy), drain and place in the cold water. Using your hands, rub the noodles in the cold water (this washes off extra starch and prevents the noodles from going mushy). Drain again and let sit.

While the noodles are cooking, fill another small saucepan with water and bring to the boil. Add the edamame and cook for 3 mins or until tender. Drain well and run under cold water. Set aside.

To make the dressing, combine all the ingredients in a bowl and whisk well to combine. Set aside.

Divide the noodles among plates and surround with tofu, edamame, radishes and spring onion. Drizzle over the dressing and garnish with micro purple radish and sesame seeds.

Soba Noodle & Tofu Salad with Spicy Asian Dressing

½ cup light coconut milk, plus extra to drizzle ¼ cup peanut butter Cracked black pepper, to taste To Garnish Micro coriander Toasted unsalted peanuts Drizzle coconut milk

Heat olive oil in a large saucepan over medium heat. Add the onion and garlic and cook, stirring occasionally, for 5 mins or until soft. Add the ginger and continue to cook for 30 secs or until fragrant.

Add the carrots, curry paste, curry powder, vegetable stock, cinnamon and honey, stirring to combine. Cover and bring to the boil.

Reduce the heat to low and simmer for 30–35 mins or until carrots are tender. Stand for 5 mins.

Using a stick blender, blend soup until smooth. Return soup to medium-low heat. Stir in the coconut milk and peanut butter. Season with pepper. Cook, stirring occasionally, for 5 mins or until heated through.

Ladle soup into bowls and garnish with micro coriander, toasted peanuts and a drizzle of coconut milk.

EatWell | 91

RECIPES microgreens

The combination of crunchy toast, creamy and zesty avocado and the topping of micro-herbs makes this a simple yet satisfying dish.

Salmon Patties with Microgreens Recipe / Georgia Harding These delicious, nourishing patties are the perfect way to enjoy nutrient-dense microgreens. They give a lovely flavour to the patties and are great to eat either hot or cold.

Serves: 4

1 potato, peeled & diced 1 small sweet potato, peeled & diced 210g tin wild-caught salmon 3 spring onions, finely diced 2 tbsp finely diced parsley ½ cup breadcrumbs (rice crumbs are great for gluten-free) 2 tbsp capers Juice & zest ½ lemon 1 tbsp Dijon mustard

Smashed Avocado Toast

1 egg Olive oil, to cook ½ cup microgreens for serving Lemony Mayo ¼ cup mayonnaise 1 tbsp lemon juice 1 clove garlic, minced Sea salt & freshly ground pepper, to taste

Place potato and sweet potato in a small pot and cover with water.

Bring to the boil for 10–15 mins until the potatoes are tender. Drain and allow to cool fully.

Mash the potatoes, then mix in the salmon, spring onions, parsley, breadcrumbs, capers, lemon zest and juice, mustard and egg.

Mix well then form into patties.

Heat enough olive oil to cover the base of the pan. Cook the patties on each side until golden brown (approx. 1 min or so each side).

While the patties are cooking, mix together all ingredients for the lemony mayo in a small bowl.

Enjoy hot or cold, with a dollop of lemony mayo and garnished with the microgreens.

Salmon Patties with Microgreens

Smashed Avocado Toast Recipe / Georgia Harding This Smashed Avocado Toast is a versatile and super-delicious snack, breakfast or lunch! The combination of crunchy toast, creamy and zesty avocado and the topping of micro-herbs makes this a simple yet satisfying dish.

Serves: 4

2 large avocados Juice ½ a lemon

Sea salt & freshly ground pepper, to taste 4 slices sourdough bread, toasted ½ cup microgreens

Photography: Georgia Harding

In a bowl, roughly mash the avocado with a fork. It shouldn’t be smooth, just roughly mashed.Mix in the lemon juice and seasoning.

Spread on top of your favourite toasted sourdough toast.

Garnish with microgreens.

Tip: Pimp your smashed avocado with one or more of the following: Crumble over feta or goat’s cheese Sprinkle with toasted nuts or seeds Top with a poached egg Top with crispy bacon or smoked salmon

92 | EatWell

Zucchini, Goat’s Feta & Pine Nut Tart Recipe / Georgia Harding This quick and easy recipe makes a beautiful light lunch or dinner and is one of my favourite ways to enjoy nourishing microgreens.

Serves: 4

375g all-butter puff pastry 1 small zucchini, peeled into strips or ribbons 200g cherry tomatoes, halved 2 tbsp pine nuts 150g goat’s feta ½ cup microgreens

Dressing 2 tbsp extra-virgin olive oil 1 tbsp balsamic vinegar 1 clove garlic, minced 1 tsp honey Sea salt & black pepper

Preheat the oven to 200°C (fan-forced).

Defrost the pastry and place on a lined baking tray.

Arrange zucchini over the pastry.

Top with the tomatoes, pine nuts and goat’s feta and bake for 10 mins, then turn the oven down to 180°C and bake for another 15 mins or until the pastry is browned nicely.

Meanwhile, make the dressing by combining all of the ingredients together in a jar and shake well.

Once the tart is ready, scatter over the microgreens and drizzle over the dressing.

Serve immediately.

Zucchini, Goat’s Feta & Pine Nut Tart

EatWell | 93

RECIPES MADE WITH pearl river bridge products

Sweet & Sour Meatballs with Mashed Potatoes

Pearl River Bridge Sweet & Sour Meatballs with Mashed Potatoes Recipe / Pearl River Bridge Serves: 2

Use Pearl River Bridge Superior Light Soy Sauce as a dipping sauce with your favourite Asian snacks, or add it to stir-fries and marinades for an extra flavour infusion. It’s so versatile! Available at Coles.

For more information visit pearlriverbridge.com 94 | EatWell

2 potatoes 10g butter 30mL cream Black pepper to taste 300g minced pork 5 mushrooms, chopped

1 tsp salt 2 tbsp Pearl River Bridge Mushroom Flavoured Superior Dark Soy Sauce 1 tsp corn starch Oil, for frying 3 tbsp Pearl River Bridge Sweet & Sour Sauce

Peel the potatoes, boil for 30 mins and mash. Heat the pan over low heat, add butter, cream, black pepper and salt, mix well with the mashed potato.

In a medium bowl, mix the minced pork with the mushrooms. Add in salt, Pearl River Bridge Mushroom Flavoured Superior Dark Soy Sauce and corn starch for seasoning.

Roll pork mixture into 5cm balls. Half-fill saucepan with oil, bring to high heat and add the balls. Deep-fry for 3 mins, take out and drain.

Heat Pearl River Bridge Sweet & Sour Sauce in a fresh pan. Place the meatballs back in the pan, cook for 1 min and dish up.

Mixed Mushroom & Prawn Soup Recipe / Pearl River Bridge Serves: 2

15g onion, chopped 10g garlic, chopped 1 red chilli, chopped Dash oil 250g prawn heads 1 tbsp Pearl River Bridge Kwangtung Cooking Wine 1L hot water

10g ginger, sliced 200g mixed fresh mushrooms, sliced 15g tomato paste 10g Pearl River Bridge Premium Oyster Flavoured Sauce Salt & sugar, to taste

Fry the onion, garlic and chilli in a saucepan with oil. Add the prawn heads and stir-fry until red in colour, then add the Pearl River Bridge Kwangtung Cooking Wine to the pan.

When the oil becomes red in colour, pour the hot water into the pan. Bring to the boil and simmer for 10 mins on low heat. Drain the soup liquid into a large bowl and set aside.

In another pan, fry the ginger and mixed mushrooms well. Stir in the tomato paste on low heat. Add the reserved soup liquid to the mushroom mixture and bring to the boil.

Simmer for 5 mins on low heat.

Season with Pearl River Bridge Premium Oyster Flavoured Sauce, salt and sugar.

Mixed Mushroom & Prawn Soup

Thai-Style Seafood Salad

Thai-Style Seafood Salad Recipe / Pearl River Bridge Serves: 2

200g prawns 6 mussels 1 octopus tentacle, chopped Sauce 5 green oranges 180mL Pearl River Bridge Golden Label Superior Light Soy Sauce 160mL Pearl River Bridge Rice Vinegar 5mL Pearl River Bridge Sesame Oil 60g sugar

20mL Pearl River Bridge Kwangtung Cooking Wine 30mL chilli oil 10mL Sichuan pepper oil 5 cloves garlic 3 red chillies, chopped Juice ½ lemon Salad 150g green papaya, sliced 100g green mango, sliced 100g onion sliced 50g chamomile ¼ red capsicum, sliced ¼ yellow capsicum, sliced

Halve the green oranges and squeeze the juice into a medium bowl. Combine well with the rest of the sauce ingredients.

Bring a pot of water to the boil and boil the prawns, mussels and octopus separately until cooked through.

Pour in the sauce and simmer for 30 mins.

Mix salad ingredients in a large bowl and split. Arrange the prawns, mussels and octopus on top of the salad.

Drizzle remaining sauce over the salad and serve.

EatWell | 95

RECIPES MADE WITH kfibre products

Honey Muesli Balls

Kfibre Honey Muesli Balls Recipe / Kfibre Makes: 8–12 balls

¼ cup Kfibre 2½ cups muesli, reduced fruit 1 cup chopped dates or prunes What you eat plays a significant role in shaping your gut microbiome. Diets high in prebiotic fibres are shown to have a positive effect by increasing the abundance and diversity of gut microbiota. Prebiotics are the food for your gut bacteria that travel through the gastrointestinal tract.

For more information visit kfibre.com 96 | EatWell

¼ cup honey ¼ tsp mixed spice 70g butter, cooled

Process Kfibre, 2 cups of muesli, dates or prunes, honey, mixed spice and butter in a food processor until well combined.

Place remaining muesli on a plate. Using 1 level tbsp of prune mix at a time, roll into a ball, then roll in the remaining muesli to coat. Place on a baking tray lined with baking paper. Refrigerate for 30 mins or until firm.

Store muesli balls in an airtight container in the fridge.

Note: This may have a laxative effect.

Zucchini Slice Recipe / Kfibre Makes: 1 slice

3 zucchinis, grated 1 onion, chopped 4 bacon rashers, chopped 1 cup grated tasty cheese ¾ cup rice flour

1 heaped tbsp Kfibre 2 tsp baking powder Salt & pepper 3 tbsp sweet chilli 2 tbsp olive oil 5 eggs, beaten

Preheat oven to 180ºC. Pour all ingredients in a bowl and mix well.

Pour mix into a well-greased baking tray.

Bake in the oven for 30–40 mins or until well browned.

Zucchini Slice

Fruit Cake Recipe / Kfibre Makes: 1 cake

320g mixed fruit such as sultanas, raisins, prunes, dates, cherries, apricots — chopped 1 cup raw sugar Pinch salt 180g butter 1 cup water 1 egg, beaten

1 cup self-raising flour 1 cup plain flour 2 tbsp Kfibre 2 tbsp bicarbonate of soda ½ cup crushed pineapple, drained ½ cup chopped nuts such as pecans or Brazil

Preheat oven to 170ºC. Place fruit, sugar, salt, butter and water in a saucepan.

Boil for 10 mins, stirring frequently.

Cool, then add the beaten egg.

Sift flours, Kfibre and bicarb into a bowl.

Pour in the fruit mix and stir thoroughly.

Add pineapple and nuts and stir well.

Bake in a prepared greased tin (or baking paper or oiled foil) for 1 hour or until a skewer comes out clean.

Fruit Cake

EatWell | 97

RECIPES MADE WITH niulife products

Lemon Ginger Nourish Bowl

Niulife Lemon Ginger Nourish Bowl Recipe / Niulife Serves: 2

½ pumpkin, cubed 2 tbsp olive oil ½ tsp paprika powder Salt & pepper 120g uncooked rice noodles Dressing Juice 1 lemon 2 tbsp Niulife Original Coconut Amino Sauce 2 tbsp sesame oil 1 tbsp minced ginger ¼ cup balsamic vinegar

Niulife’s Original Coconut Amino Sauce is its famous not-soy sauce. It’s a deliciously original alternative to soy sauce that’s known for flavour. Handmade from fermented coconut blossom nectar and spices and barrel-aged to perfection. Use it as a direct substitute for soy sauce in stir-fries, salads and soups.

For more information visit niulife.com.au 98 | EatWell

Preheat oven to 180°C. Place the pumpkin into a bowl with the olive oil, paprika, salt and pepper. Mix to coat and then empty onto baking tray. Bake for 30–40 mins, until pumpkin is tender.

Bring a large pot of water to the boil.

Once the water is boiling, add the rice noodles and turn off the heat so they are just sitting in the pan. Cover and let sit for 15 mins.

Mix the dressing ingredients together in a bowl. Toss the cabbage and mixed lettuce together and dress just befoere serving.

1 cup red cabbage, shredded 2 cups mixed lettuce 1 tbsp sesame seeds 1 avocado, sliced 1 cucumber, thinly sliced 1 carrot, thinly sliced Flax crackers 1 tbsp nigella seeds ¼ cup walnuts ⅓ cup sunflower seeds Pomegranate seeds (optional) Fresh coriander leaves

When ready to serve, divide the rice noodles into two bowls, add the pumpkin and top with sesame seeds, dressed salad and avocado.

Arrange the cucumber, carrot slices and flax crackers along the edge of the bowl. Add a generous sprinkle of nigella seeds to the noodles.

Finish with a sprinkle of walnuts, sunflower seeds and garnish with coriander and pomegranate seeds.

Top with extra dressing if desired and serve immediately.

Smoky Braised Eggplant Tacos

Smoky Braised Eggplant Tacos Recipe / Niulife Serves: 3–6

1 tbsp Niulife Extra-Virgin Coconut Oil 600g sliced eggplant (½cm thick strips, approx. 15 slices)

½ tsp minced ginger 1 tsp chilli flakes ½ tsp salt 4 tbsp water

Braised Eggplant Sauce 4 tbsp Niulife BBQ Coconut Amino Sauce 1 tbsp Niulife Coconut Balsamic Vinegar 2 tbsp Niulife Original Coconut Amino Sauce 1 tbsp agave 1 tsp minced garlic

Taco Fillings 4–6 corn tortillas, grilled 2 cups shredded lettuce ¼ cup sliced red onions ½ cup sliced red cabbage ¼ cup julienned red capsicum strips Green chilli (optional)

Heat a large frying pan over medium-high heat and add ½ tbsp of coconut oil. Cook the eggplant slices in two batches, for 5–8 mins or until golden brown on each side. Transfer the first batch onto a plate and add the remaining ½ tbsp coconut oil and cook the second batch. Transfer to a plate.

To make the sauce, combine all sauce ingredients and mix well.

Transfer all the eggplant strips to the same frying pan and add the sauce. Reduce to medium heat and cover. Let the eggplant braise for 15 mins or until tender and liquid is slightly reduced. Once done, turn off the heat and let the eggplant sit covered for a further 5 mins.

When ready to serve, enjoy the braised eggplant on grilled corn tortillas with shredded lettuce, red onions, red cabbage, julienned red capsicum and green chilli (optional).

Spiced Quinoa with Roast Veggies & Maple Walnuts Recipe / Niulife Serves: 2-4

Spiced Quinoa with Roast Veggies & Maple Walnuts

Roast Pumpkin Stir-Fry ½ large pumpkin, cut into medium-sized cubes 3 tbsp olive oil Salt & pepper 1 zucchini, sliced 1 carrot, sliced Large handful spinach or beetroot leaves 2 tbsp Niulife Original Coconut Amino Sauce ⅓ cup feta, for serving Handful fresh coriander leaves

Quinoa 1 cup dry quinoa 1½ cups water ½ tsp ground cumin ½ tsp ground coriander ½ tsp black pepper ½ tsp salt

Preheat oven to 180°C. Place pumpkin cubes into a bowl with olive oil, salt and pepper. Mix to coat, then empty onto a baking tray. Bake for 30–40 mins until pumpkin is tender.

Meanwhile, add the quinoa to a small saucepan and wash properly under cold water to ensure that any saponins have been removed (this step is vital otherwise your quinoa will be bitter).

Combine quinoa with 1½ cups water and place over medium heat. Add the cumin, coriander, salt and pepper to the pot and bring to the boil.

Once boiling, reduce the heat to very low and cover with a lid. Cook for 15 mins or until all the water has been absorbed,

then turn off the heat and set aside until serving.

To make the maple walnuts, simply combine the walnuts and maple syrup with a pinch of salt then place on a lined roasting tray and roast for 5 mins.

When the pumpkin has been cooking for 30 mins, place the remainder of the veggies (except spinach) into the roasting tray and roast for 10 mins. Empty the vegetables into a bowl with the spinach and add the Niulife Coconut Amino sauce.

Mix to combine and coat.

To serve, portion the quinoa between plates, top with vegetables, maple walnuts, feta, coriander and extra Niulife Coconut Amino sauce.

Maple Walnuts ⅓ cup walnuts 1 tbsp maple syrup Pinch salt

EatWell | 99

RECIPES MADE WITH nerada products

Gluten-Free Flourless Chai Chocolate Cake

Nerada Gluten-Free Flourless Chai Chocolate Cake Recipe / Nerada Everyone loves a piece of scrumptious chocolate cake, and this Gluten-Free Flourless Chai Chocolate Cake means no one will have to miss out on this sweet treat! With only eight ingredients, this cake will be made again and again. We recommend you enjoy it with a hot cup of Nerada tea.

Serves: 8

Nerada single-origin black tea is cultivated on the Atherton Tablelands in Far North Queensland. The high-altitude, rich volcanic soils and ample rainfall provide the perfect conditions for growing this unique, aromatic and full-bodied black tea that rivals the best in the world.

For more information visit neradatea.com.au 100 | EatWell

2 Nerada Organics Chai Tea Bags 60mL milk 200g dark chocolate, chopped 150g butter, diced Cocoa (optional), for dusting

150g caster sugar 5 eggs, separated 150g almond meal ½ tsp ground cardamom

Preheat the oven to 170˚C (150˚C fan-forced). Grease and line a 20cm springform cake tin with baking paper.

Place the chai tea bags and milk in a small saucepan. Slowly bring to the boil, then turn off the heat and allow to steep for 10 mins, then strain. Discard the tea bags.

Place the chocolate, butter and sugar in a heatproof bowl over a saucepan of simmering water. Stir through the strained chai milk until melted and smooth.

Whisk the egg yolks until pale and fluffy. Clean the beaters and then whisk

the egg whites in a separate clean bowl until soft peaks form.

Fold the egg yolks into the chocolate mixture, then fold in the almond meal and cardamom until combined.

Gently fold the egg whites into the chocolate-almond mixture, then pour into prepared cake tin.

Bake for 40–50 mins. Stand for 10 mins (or more) in the tin, then remove from tin and cool completely on a wire tray.

Dust with cocoa if desired and serve immediately.

Earl Grey Chocolate Truffles

Earl Grey Chocolate Truffles Recipe / Nerada Did you know chocolate and tea are a match made in heaven? These rich dark-chocolate truffles infused with Earl Grey Tea and sea salt make for an easy homemade gift.

Makes: 20 truffles

300mL thickened cream 3 Nerada Earl Grey tea bags 1 tbsp unsalted butter Pinch salt

250g good-quality dark chocolate, coarsely chopped 1 tsp vanilla extract 1 cup cocoa powder

Place the cream, tea bags, butter and a pinch of salt in a small saucepan and bring to a simmer over medium heat. Simmer for 5 mins, then remove the tea bags.

Place the chocolate in a medium heatproof bowl, pour over the hot cream mixture and stir gently until smooth and combined.

Stir in the vanilla, then whisk until smooth.

Transfer to a shallow container, cover and refrigerate until firm, at least 3 hours or overnight.

Line a baking sheet with baking paper. Place the cocoa powder on a plate. Roll 1 tbsp of mixture into a ball and roll in the cocoa powder. Transfer the truffles to the prepared baking sheet and refrigerate until firm, at least 1 hour or overnight.

Store in the fridge and enjoy chilled.

Cognac Surprise

Cognac Surprise Recipe / Nerada This luscious concoction is pleasingly sweet and aromatic, perfect for a chilly evening.

Serves: 8

500mL freshly squeezed orange juice Juice 2 lemons 500mL strong, brewed Nerada Black Tea

2½ cups white sugar 125mL cognac Orange peel or slices, to decorate Blueberries, to garnish

Gently heat the orange and lemon juices (do not boil) then strain into the hot black tea.

Stir in the sugar until dissolved and add the cognac.

Pour into tall glasses and decorate with orange peel or slices.

EatWell | 101

SEASONAL FRUIT & VEGETABLES winter & spring

What's in season?

These are the fruits and vegetables that are in season and will therefore be the freshest.

WINTER & SPRING Vegetables

Fruit

Artichoke, Asian greens (buk choy, choy sum, gai lan and wombok), asparagus, avocados, beans (broad and green), beetroot, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celeriac, celery, choko, cucumber, Jerusalem artichokes, kale, kohlrabi, leeks, lettuce, mushrooms (Morel), okra, olives, onions (salad and spring), parsnips, peas (green, snow and sugar snap), potatoes, pumpkin, shallots, silver beet, spinach, swedes, sweet potatoes, turnips, watercress, witlof and zucchini flowers.

Apples (Fuji, Gala, Golden Delicious, Granny Smith, Jonagold, Jonathan, Lady Williams, Pink Lady, Red Delicious and Sundowner), banana, cherry, cumquat, custard apple, grapefruit (pink and yellow), kiwifruit, lemons, limes, loquat, lychees, mandarins (Ellendale and Murcot), mango, melons (honeydew, rockmelon and watermelon), nashi, oranges (blood and Seville), papaya, pawpaw, pears (Beurre Bosc, Josephine & Packham), persimmons, pineapple (smooth leaf), pomelo, quince, rhubarb, starfruit, strawberries and tangelo.

Carrots sold in bunches with the tops on look yum m y and natural, but in fact the leaves will continue to draw m oisture f rom the root (the “carrot ”) as long as they rem ain attached.

To keep your carrots juicy, cut the leaves of f.

102 | EatWell

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REVIEWS

EatWell Reviews Reviews by Georgia Nelson & Jodie Wolf

Simply Food: 80 Delicious Wholefood Recipes for Everyday Living Eleanor Ozich, PENGUIN RANDOM HOUSE NZ Wholefood meets comfort food in this exquisite and utterly delicious cookbook.

Simply Food is just that — the joy of an easy, home-cooked meal made with love. Each recipe calls for no more than 15 minutes of hands-on time and features pantry basics to create the ultimate lazy breakfast, Sunday roast or spread for sunny springtime picnics: think tray bakes, sweet treats and three-step slow-cooker staples. Ozich’s delightful intros and mouth-watering photography will inject joy into every experience. Whether you’re cooking for two or a crowd of 20, Simply Food will bring soulful flavour and colourful flair to every kitchen and table. GN

Home by Natural Harry

The Mindful Kitchen

Harriet Birrell, HARDIE GRANT PUBLISHING Ditch your shopping habits, reduce your waste and DIY your way to a sustainable, low-tox life with Home by Natural Harry. Packed cover to cover with natural homemade recipes to sustain a slow and waste-free lifestyle, Birrell covers everything from the kitchen to your wardrobe; think bulk food store essentials, two-minute recipes for cleaning products, fermented pantry staples, dog wash, smudge sticks, skincare essentials and even DIY dried flowers. Plus, the book is filled with beautiful imagery and handy tips, so it looks as good in your book stack as it does on display. The thoughtful compendium will become your eco bible and teach you how to embrace the beauty of a frugal lifestyle. GN

Heather Thomas, LEAPING HARE PRESS Trying to eat less meat? Reducing your ecological footprint but not sure where to start when it comes to cooking? Looking for a few new vegetarian dishes to add to your plant-based repertoire? Wherever your planet-friendly process begins, Heather Thomas’s new cookbook, The Mindful Kitchen, is a wonderful place to start. A hundred seasonal and scrumptious recipes can be found within the exquisitely styled pages of The Mindful Kitchen — so delicious you’ll convert meat eaters in just the one sitting. But not only will you impress your dinner guests: Thomas also encourages you to make mindful decisions around food, reduce food waste and connect more deeply to the planet. With beautiful photography and philosophical quotes pepper throughout, The Mindful Kitchen will fill your belly, nourish your soul and support the planet. JW

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Expect traditional Greek cuisine: hearty veggie and wholegrain stews, easy brunch to dinner dishes and, of course, a selection of sweet treats (the loukoumades are simply divine). Life in the blue zone awaits. GN 104 | EatWell

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106 | EatWell

Wassail The warming winter drink “wassail” dates back to Anglo-Saxon times when, at the beginning of each year and to initiate New Year celebrations, the lord of the manor would greet his subjects with the toast “waes hael”, meaning “be in good health”. The wassail would be served in a large carved wooden bowl that would be passed around, with everyone swigging a mouthful.

COVID protocols mean we cannot share wassail like they used to, but you can still brew up some wassail to warm your cockles at a winter feast.

The drink was hot-mulled cider or ale sweetened with honey, made aromatic with spices, thickened with eggs and topped up with sherry or brandy. Roasted apples are also an essential element of a good wassail.

EatWell | 107

Y UMM I E S 2021 Launching 1st July 2021 wellbeing.com.au/yummies-awards-2021

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Is there a yummy product you rave about? Is there a company that’s changing the game with its healthy, sustainable, delicious food? The EatWell Yummies is our annual awards program celebrating producers who make eating well easy.

Discover our finalists Handpicked by our in-the-know editors, among our finalists you’ll meet Australian producers offering the best in organic, fresh and healthy food.

All products nominated are guaranteed to please your tastebuds while helping you eat well!

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All entries put you in the running to win: 1. Our Major EatWell Hamper: Containing a selection of the products nominated in this year’s awards 2. One of 50 subscriptions to EatWell magazine Voting opens 1st July, 2021. Scan the QR code or visit wellbeing.com.au/yummies-2021 to enter

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RECIPES pakistani style

Aloo Matar Ki Sabzi

Pakistani style

Aloo Matar Ki Sabzi

Rajma (Spicy Red Kidney Bean Curry)

Recipe / Adam Guthrie This Aloo Matar is a very quick and easy dish to prepare and is perfect for the family on a cold night. The garam masala’s fragrance is deeply satisfying and nurturing.

Serves: 4

Recipe / Adam Guthrie Pakistan borders the north of India and ingredients and flavours are very similar. This delicious Rajma is fragrant and warming for those cool winter nights that would have been experienced in the mountains between the Pakistan and north-Indian border.

Serves: 4

1 large potato, diced 1 tsp cumin seeds 1 onion, finely diced 1 green chilli, finely diced 2 cloves garlic, finely chopped 1 thumbnail-size piece of ginger, grated

400g tin tomatoes ½ tsp chilli paste 1 tbsp garam masala 1 tbsp date syrup 1 cup water 1 cup frozen peas 2 cups cooked brown rice, to serve

Place the potatoes in a saucepan and cover with cold water. Bring to the boil and cook until tender. Meanwhile, heat a wok over a high heat. Add the cumin seeds, onion, chilli, garlic and ginger and sauté until the onion is soft and translucent. Add the tomatoes, chilli paste, garam masala and date syrup and then mix well.

Cook until the tomatoes become a thick paste, add the water and stir. Add the cooked potatoes and the peas and season to your taste. Bring the curry to the boil and simmer for a couple of mins, then serve with brown rice.

110 | EatWell

1 onion, finely diced 1 small piece ginger, grated 1 tsp cumin seeds 2 green chillies, finely sliced (optional) 1½ cups tinned tomatoes ½ tsp red chilli powder (optional) 1 tsp turmeric 1 tsp garam masala

1½ cups red kidney beans 1 cup water 1 cup soy milk Pinch cayenne pepper Pinch salt 2 cups cooked brown rice 1 small bunch fresh coriander

Heat a pot over high heat.

Add the onion, ginger, cumin seeds and chillies.

Sauté for 1 min then add tomatoes and stir. Bring to the boil.

Add the red chilli powder, turmeric and garam masala and stir.

Stir in red kidney beans.

Add the water, cover and simmer for

about 10 mins.

Remove the lid and add soy milk, then stir and bring to the boil.

Add cayenne pepper and salt to taste.

Remove from the heat and serve with brown rice and fresh coriander leaves.

Note: This recipe is a little spicy.

Remove all chillies and chilli powder if you want a milder version.

Photography: Adam Guthrie

Although Pakistan is a relatively young country, the cuisine has developed over many more years and incorporates elements from its neighbours India, Afghanistan and Iran. Some key dishes are slow-cooked, such as the famous haleem, a mix of pulses, meat and spices that is cooked for up to seven or eight hours.

Ghee and yoghurt are used widely. Sweets are abundant, using generous amounts of ghee and nuts such as pistachios and almonds. Bring some Pakistani flavour into your home with our: rajma (spiced red kidney bean curry); vegan chai-spiced kheer; one-pot haleem; chicken karahi; tandoori chicken drumsticks; strawberry and chocolate almond cakes; or honey pistachio cake.

This delicious Rajma is fragrant and warming for cool winter nights.

Rajma (Spicy Red Kidney Bean Curry)

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RECIPES pakistani style Pakistani Vegetable Korma

Vegan Chai-Spiced Kheer Recipe / Lisa Guy This healthy version of this traditional Pakistani creamy rice pudding makes a delicious dessert or weekend breakfast. Brown rice is an excellent source of dietary fibre and slow-release complex carbohydrates for sustained energy.

Serves: 3–4

4 cups coconut milk 1 cup brown uncooked jasmine rice, rinse well 1 tsp vanilla essence ¼ tsp gruond cardamom 1 tsp ground cinnamon ½ tsp ground ginger

3 tsp coconut nectar or maple syrup Handful roughly chopped nuts such as pistachio, almonds, roasted cashews Sliced dates or raisins, to top

Bring coconut milk to the boil then add the rice, vanilla, cardamom, cinnamon and ginger.

Cook with the lid on for 45 mins, stirring occasionally. Add extra coconut milk or water if needed.

Add the coconut nectar and nuts and stir. Simmer for another 5 mins.

Serve topped with dates or raisins and more nuts.

Tip: Soak the rice overnight to speed up its cooking time and increase its digestibility.

Vegan ChaiSpiced Kheer

Pakistani Vegetable Korma Recipe / Adam Guthrie In the Pakistani and north Indian way of preparation, onions are sautéed with the whole spices before a blend of cream is added. The word “korma” means “to braise” or pan-sear and creates a delicious rich curry.

Serves: 4

½ tsp ground turmeric 2 potatoes, chopped into 3cm cubes ¾ cup round green beans, chopped into 3cm pieces 1 cup almond milk 2 cups cooked brown rice To serve 10 almonds Sprigs coriander

Place the onion, ginger, garlic and tomato into a blender and purée to a paste. Place into a saucepan and sauté for 1 min. Add the spices to the onion mix and continue to cook for another 3 mins, stirring constantly until the mixture is golden brown.

Add the potato cubes, green beans and 1 cup water to the saucepan and stir, bringing to a simmer, cover with a lid and cook until the potatoes have softened.

Add the almond milk. Serve with brown rice and garnish with almonds and coriander sprigs.

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Photography: Adam Guthrie, Lisa Guy

2 onions 1½ tbsp ginger 1½ tbsp garlic 1 tomato 7 cloves 7 green cardamom pods ½ tsp peppercorns 2cm cinnamon stick 2 tsp coriander powder 2 tsp red chilli powder 1 tsp cumin

Honey Pistachio Cake Recipe / Lisa Guy This delightful wholesome gluten-free cake makes a perfect afternoon treat with a cup of tea.

Delicious served warm with some vanilla yoghurt.

Serves: 3–4

1 cup gluten-free all-purpose flour 1 cup almond meal 1 tbsp baking powder ⅓ cup cold-pressed olive oil 2 organic eggs 2 tsp vanilla extract

½ cup raw honey Juice & zest 1 lemon 1 large apple, grated Topping Chopped pistachios, rose petals & lemon zest

Preheat the oven to 180ºC and grease a bundt tin.

Combine gluten-free flour, almond flour and baking powder in a bowl.

In another bowl, combine olive oil, eggs, vanilla, honey, lemon juice and zest and whisk until well combined.

Pour wet ingredients into dry and gently combine. Stir through grated apple.

Pour mixture into the bundt tin and bake for 40 mins or until a skewer comes out cleanly.

Allow the cake to cool before removing from the tin.

Drizzle with honey and top with pistachios, rose petals and some lemon zest.

Honey Pistachio Cake

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RECIPES pakistani style

Pakistani-Style Dal Recipe / Raquel Neofit I was never a big fan of dal until this recipe and now I love it.

Serves: 4–5

2 tbsp coconut oil 1 tsp ground turmeric 1 tsp ground cumin 1 tsp ground coriander 1 cinnamon stick 2 dried chilli 2 cloves garlic, crushed

1 bay leaf 125g yellow split peas, washed well 3 cups water or veggie stock Fresh coriander, to garnish

Add coconut oil to a sauté pan, heat over low heat and add the spices, cinnamon stick, chilli, garlic and bay leaf and sauté for a min.

Add the split peas and water or stock and bring to a gentle boil.

Reduce heat to a simmer and cook for 40 mins or until the split peas are cooked through.

Garnish with fresh coriander.

Pakistani-Style Dal

Strawberry & Chocolate Almond Cupcakes

Strawberry & Chocolate Almond Cupcakes Recipe / Lisa Guy These gorgeous strawberry and chocolate wheat-free cupcakes contain plenty of dietary fibre and good-quality protein to help support healthy blood-sugar levels. Having protein and fibre-rich snacks will give you a sense of satiety after eating and will help keep sugar cravings at bay.

Makes: 10 cupcakes

1 cup wheat-free rolled oats, ground into flour ⅓ cup raw cacao powder 1 tsp bicarbonate of soda Good pinch sea salt ½ cup diced strawberries ¼ cup roughly chopped almonds or pistachios

Preheat oven to 180ºC and place 10 cupcake cases in a cup cake tray.

In a nut bag, muslin cloth or tea towel, squeeze out as much water as you can from the grated zucchini.

In a large bowl, whisk the egg with coconut milk, almond butter, honey and apple-cider vinegar.

In another bowl, combine oat flour, cacao powder, baking soda and sea salt.

Pour wet ingredients into dry and gently combine. Stir through zucchini.

Spoon mixture into the cupcake cases.

Press strawberry pieces into the tops of each cupcake and top with almonds.

Bake for 25–28 mins until a skewer comes out cleanly from the centre.

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Photography: Lisa Guy, Raquel Neofit

1 cup shredded zucchini 1 organic egg ½ cup coconut milk ⅓ cup smooth almond butter ⅓ cup raw honey or pure maple syrup 1 tsp apple-cider vinegar

Chicken Karahi

Chicken Karahi Recipe / Raquel Neofit This is quick and flavourful curry to bring together, although it’s not a traditional way to cook it. This is a faster version but is still fairly true to the traditional dish.

Serves: 4

4 tbsp avocado oil 500g chicken thighs, diced 1 onion, finely diced Coarse salt 2 cloves garlic, crushed 1 tsp grated ginger 1 tsp ground cumin

1 tsp ground coriander 1 tsp garam masala 1 tin crushed tomatoes 1 tsp cracked pepper 250mL chicken stock 250mL cream Fresh coriander, to serve

Heat a frying pan or casserole pot over medium heat, add 2 tbsp oil and brown the chicken on all sides. Set aside.

Add remaining oil to the pan and add the onions with a pinch of salt, sauté until very soft, add the garlic and ginger and stir through.

Add cumin, coriander, garam masala and sauté for 1 min.

Add tomatoes, pepper and stock, stir together and simmer for about 15 mins or until the chicken is cooked through.

Stir through cream and serve with fresh coriander and your favourite sides.

Tip: If you like a hot curry, add some Kashmiri chilli powder.

EatWell | 115

RECIPES pakistani style Pakistani Pilau

Palak Paneer Recipe / Georgia Harding This tasty Pakistani-style Palak Paneer is a really delicious side or main. Spinach, as Popeye will attest to, is one nutrient-dense, fibrefilled vegetable. The lovely warming spices in this dish also support a health digestive and immune system.

Serves: 4

2cm piece ginger 2 cloves garlic, peeled 1 small red chilli (optional) 150g bunch spinach leaves, washed & roughly chopped 60mL water 1 tbsp ghee, butter or coconut oil 1 large red onion, diced

2 tsp ground cumin 2 tsp ground coriander 1 tsp sea salt 2 ripe tomatoes, diced 200g paneer, diced into 1–2cm cubes 120mL coconut milk Black pepper, to taste

In a food processor, chop the ginger, garlic and chilli, scrape the sides and add a handful of spinach and the water and purée to a rough paste.

In a medium-sized pan melt the ghee, butter or coconut oil over medium heat. Add the diced onion and sauté until it has softened.

Add the spinach paste, cumin, coriander, sea salt and tomatoes and cook for about another 3 mins, until the tomato is softening and the spices release their aroma.

Add the remaining spinach, paneer and coconut milk and cook until the spinach has wilted. Taste and adjust the seasoning.

Serve immediately or you can set it aside to reheat and serve later.

Tip: This dish can be pre-prepared and leftovers are just as good the next day.

Pakistani Pilau Recipe / Raquel Neofit This vibrant Pakistani-style rice dish is the perfect meal on its own, but it’s also the perfect side to your favourite curry. Serve it with dal and raita for a burst of tangy freshness. It’s great with chicken, too.

Serves: 4

3 tbsp ghee 2 onions, diced Pinch salt 5 cloves garlic, crushed 1 cinnamon stick 1 tbsp ground turmeric 2 cup uncooked rice 2 tbsp sultanas 2 tbsp walnuts

Place stock in a saucepan with the cardamom, coriander seeds, star anise, bay leaves, peppercorns and whole garlic clove and bring to a gentle simmer.

Meanwhile, place the ghee in a non-stick frying pan over low heat.

Add the onions and a pinch of salt and sauté until soft. Add garlic, cinnamon and turmeric and sauté for 1 min.

Add rice and cook, stirring for 2 mins.

Strain the stock, add to rice with sultanas and walnuts, cover and cook until the stock is absorbed and cooked through.

Tip: The bottom of this rice dish should be a little like a pilaf; you want a slight crust on the bottom.

Palak Paneer

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Photography: Raquel Neofit, Georgia Harding

3 cups veggie stock 5 green cardamom pods, cracked 1 tbsp coriander seeds 2 star anise 2 bay leaves 1 tbsp peppercorns 1 clove garlic, peeled

The lovely warming spices in this dish also support a health digestive and immune system.

Tandoori Chicken Drumsticks

Tandoori Chicken Drumsticks Recipe / Georgia Harding Tandoori Chicken is probably one of the most-loved Pakistani barbecue foods. These drumsticks are an easy-to-make and budget-friendly meal.

Serves: 4

1 tbsp garam masala 1 tbsp ground cumin 1 tbsp ground coriander 2 tbsp sweet paprika ¼ tsp ground turmeric ¼ tsp black pepper ½ tsp sea salt 5cm ginger, grated finely 8 cloves garlic, grated finely Zest & juice of 1 lime ¼ cup full-fat natural yoghurt or Greek yoghurt 1 tbsp honey

12 chicken drumsticks Coriander Salad 1 cos lettuce 1 bunch coriander leaves 1 red onion Juice 1 lime Dressing Juice 1 lime 3 tbsp olive oil 1 tbsp honey Sea salt & pepper, to taste

Preheat oven to 220°C and line a baking tray with baking paper.

Blend the spices, seasoning, ginger, garlic, lime zest and juice, yoghurt and honey together in a large container.

Score the chicken drumsticks so the marinade can penetrate the flesh and the drumsticks will cook through evenly. Toss in the marinade and refrigerate (preferably overnight).

Bake in the oven for 20–30 mins, turning midway. Check the largest drumstick to see if it’s cooked through (the time it takes depends on the size of the drumsticks).

While they are cooking, make the salad. Place the lettuce and coriander leaves on a serving platter. Halve and slice the onion thinly and squeeze over the lime juice. Set aside (toss a few times while the chicken is cooking).

Make the dressing by mixing all the ingredients together. Toss through the salad.

Once the chicken has cooked through, finish under the grill to blacken it slightly (watching it carefully).

Mix the onion through the salad and serve the drumsticks with the salad.

Tip: Make it dairy-free by using coconut yoghurt.

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RECIPES pakistani style

One-Pot Haleem Recipe / Georgia Harding This nourishing traditional Pakistani dish has a long list of ingredients but the method is super-quick and easy. Variety in our diet is really important, both nutritionally and also to ensure our microbiome is healthy. This warming meal certainly has plenty of variety and is really delish too!

Serves: 4

1 onion, diced 2 tbsp ghee, butter or coconut oil 4 cloves garlic, finely grated 5cm ginger root, finely grated 2 bay leaves 4 cardamom pods 2 cloves 1 star anise 1 cinnamon quill 1 tsp garam masala 1 tsp ground turmeric

1 tsp ground coriander ½ tsp ground cumin 1 tsp cumin seeds ½ tsp fennel seeds Black pepper & sea salt 2 tomatoes, finely diced 1 chilli (optional) ¼ cup natural yoghurt 500g chicken thigh (skin off), diced 2 cups water (or broth if you’d like extra nourishment) To serve 1 red onion 2 tbsp ghee or coconut oil ½ bunch coriander, chopped 1 lime (optional)

Start this dish the day before by rinsing and soaking the lentils and rice in enough water to cover them with 1 tbsp vinegar. Soak overnight or for 8 hrs minimum.

When you’re ready to cook, sauté the onion in ghee, butter or coconut oil for a few mins to soften. Add the garlic, ginger root and all the spices and sauté for a few more mins until the spices smell aromatic.

Drain and rinse the soaked legumes and rice then add them with the tomatoes, chilli, yoghurt, chicken and water.

Bring to boil and then cover and reduce to a slow simmer for 2 hrs.

After 2 hrs, remove the solids (bay leaf and cinnamon quill) and mash roughly with a potato masher. Traditionally the lentil part of this dish is puréed, but I personally like a bit of texture.

When the dish is almost ready, halve and slice the onion thinly. Cook it in a small pan over moderately high heat with the ghee until the onion browns and crisps.

Serve the haleem with the crisp onion and fresh coriander.

Note: this dish is also lovely with a squeeze of lime or, if young kids find it spicy, serve with natural yoghurt to make it milder.

Tip: Add in any extra vegetables you like. Root vegetables should be added after about an hr and soft quick-cooking vegetables like broccoli or beans can be added for the last 5–10 mins of cooking.

One-Pot Haleem

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Photography: Georgia Harding

¼ cup chana dal (yellow split peas) ¼ cup split red lentils ¼ cup brown basmati rice 1 tbsp apple-cider vinegar

EAT WELL food source

Kfibre

Coffex Coffee

What you eat plays a significant role in shaping your gut microbiome. Diets high in prebiotic fibres are shown to have a positive effect by increasing the abundance and diversity of gut microbiota.

Prebiotics are the food for your gut bacteria that travel through the gastrointestinal tract.

W: kfibre.com

Coffex award-winning coffee is a blend of high-altitudegrown beans, which are fair trade and certified organic.

Specially roasted and blended to produce a smooth, mediumbodied espresso, fairness never tasted so good.

W: coffex.com.au

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HoneyLife has an extensive range of bee product that promote many healthy and immune boosting attributes.

Shop direct from the beekeeper online.

W: honeylife.com.au

Niulife Niulife’s Cocomino Coconut Aminos Original sauce, the famous not-soy sauce, is a deliciously original alternative to soy sauce that’s known for flavour. It’s handmade from fermented coconut blossom nectar and spices and barrel-aged to perfection. Use as a direct substitute for soy sauce in stir-fries, salads and soups.

W: niulife.com.au

Pearl River Bridge Use Pearl River Bridge Superior Light Soy Sauce as a dipping sauce with your favourite Asian snacks, or add it to stir-fries and marinades for an extra flavour infusion. It’s so versatile!

Available at Coles.

W: pearlriverbridge.com

Nerada Tea Nerada single origin black tea is cultivated on the Atherton Tablelands in Far North Queensland. The high altitude, rich volcanic soils and ample rainfall provide the perfect conditions for growing this unique, aromatic and full-bodied black tea that rivals the best in the world.

W: neradatea.com.au EatWell | 119

Dilmah Dilmah Inspirations offers a selection of the finest gourmet black, green and oolong teas. The teas and infusions are offered in pure and natural form or in inspired combinations featuring authentic, artisanal and ethical teas, flavours, herbs, roots and spices. Dilmah Inspirational Selection won Product of the Year 2021 (Winner Tea Category, survey of 8000 people by Nielsen). Be #TeaInspired W: dilmah.com.au

Leda Nutrition Bake it easy with Leda’s gluten- and dairy-free biscuit range, the perfect accompaniment when making your favourite dessert, slice, tart or cheesecake base. From traditional favourites like Leda Arrowroot to exciting chocolate-coated, crème-filled Choculence biscuits, Leda’s biscuit range will help you create homemade delights everyone can enjoy.

W: ledanutrition.com

Stoney Creek

Grand Italian Gnocchi

Packed with the health benefits of omega-3, protein, fibre and lignans, Stoney Creek flaxseeds, oil and meal products add a smooth, nutty taste to smoothies, dressings, cereal, yoghurt and baked goods. Stoney Creek’s High Linoleic Safflower Oil is a soft-flavoured kitchen oil that can be used for baking, dressings, pan searing — and even massages!

W: stoneycreekoil.com.au

The team at Grand Italian are proud and passionate about authenticity and tradition and have been making pasta for Australians for more than 30 years. Grand Italian’s delicious range of gnocchi is carefully crafted by following the most traditional recipes for a gnocchi that is just like homemade.

W: granditalian.com.au

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EAT WELL food source

The Bare Bird Pana Organic The Pana Organic baking range is made from the same quality, plant-based, organic goodness our community has come to know and love. It is an entirely guilt-free, glutenfree range of baking essentials for you to create the most drool-worthy, vegan treats. It includes 100 per cent cacao powder and bite-sized baking chocolate pieces in four irresistible flavours. Mix it.

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W: pana-organic.com

The Bare Bird chicken products are 100 per cent antibiotic-free, accredited free-range and raised on a plantbased diet containing no animal by-products, antibiotics, hormones or steroids. The Bare Bird creator, John Hazeldene, says his family has always been at the forefront of setting high standards in poultry.

“We believe a move to producing food without antibiotics is the right thing to do.”

W: thebarebird.com.au

Hemp Foods Produced from hulled hemp seeds, Hemp Gold™ Seed Oil is loaded with vitamin E, cholesterol-fighting phytosterols and plantbased essential omegas 3 and 6. Hemp Gold™ is lighter in colour and taste than traditional hemp oil, making it the perfect addition to any meal.

W: hempfoods.com.au

That’s Amore Cheese We had our fair share of isolation blues last year and this is the cheese that got the That’s Amore Cheese team through it! Meet Isolation Blue, a matured blue-vein cheese with a pungent bite and crumbly texture, suitable for all blue cheese lovers. It is the ideal feature for a cheese platter or melted into a sauce for gnocchi. Made using only the bestquality farm-fresh milk sourced in Victoria, That’s Amore Cheese produces award-winning Italian-style cheeses that are proudly free of preservatives and artificial colours.

W: thatsamorecheese.com.au

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

W: tilda.com EatWell | 121

EatWell index

Index A

lmonds Dreamy White Chocolate Almond Butter Bars GF VG 78 Strawberry & Chocolate Almond Cupcakes DF 114 Asparagus, Zucchini & Haloumi Slice with Herb Salad v 43 Avocado Avocado Pesto Pasta with Roasted Tomatoes & Microgreens GF VG 89 Radish & Avo Salad with Green Beans & Watercress DF GF V 86 Smashed Avocado Toast VG 92 asil Pesto V 66, 83 Beans Burrito Wrap V 58 Mexican One-Pot Soup GF VG 26 Quinoa Bean Mexican One-Pot GF V 24 Rajma (Spicy Red Kidney Bean Curry) GF VG 110 Beef Low-FODMAP Hearty Meatball Stew DF GF 20 Slow-Cooked Beef & Potato Curry DF GF 28 Traditional Lasagne 62 Tuscan Beef Stew GF 30 Bento Box, Supercharged 50 Berries Blueberry Breakfast Smoothie GF VG 72 Strawberry & Chocolate Almond Cupcakes DF 114 Strawberry Vanilla Porridge with Hemp & Almonds V 22 Black Bean & Quinoa Mexican One-Pot GF V 24 Blueberry Breakfast Smoothie GF VG 72 Brown Rice Vegan Chai-Spiced Kheer GF VG 112 Brownies, Maria’s Chewy Chocolate Fudge GF V 79 Burgers, Tahini Lentil VG 70 Burrito Wrap V 58 aesar Salad, Vegan VG 74 Cakes. see also Slices, Sweet Easy Zucchini Bread GF V 36 Fruit Cake V 97 Gluten-Free Flourless Chai Chocolate Cake GF V 100 Honey Pistachio Cake DF GF 113 Strawberry & Chocolate Almond Cupcakes DF 114 Capsicum & Kale Quiche VG 54 Carrots Curried Carrot Soup with Microgreens GF VG 88 Thai-Spiced Carrot Soup DF GF V 91 Cauliflower Cheese Slice GF V 42 Celeriac, Chicken & Leek Lattice Pie 46 Chai Chocolate Cake, GlutenFree Flourless GF V 100 Cheese Cauliflower Cheese Slice GF V 42 Fig & Goat’s Cheese Slice V 40 Four Cheese Risotto GF V 63 Palak Paneer GF V 116 Pear Tart with Ricotta & Yoghurt V 63 Spinach & Feta Scrolls V 56 Zucchini, Goat’s Feta & Pine Nut Tart V 93 Zucchini, Haloumi & Asparagus Slice with Herb Salad V 43 Cherry & Coconut Slice GF VG 60 Chicken Chicken, Celeriac & Leek Lattice Pie 46 Chicken Karahi GF 115 Chicken Marylands with Onions DF GF 28 Chicken Massaman Curry DF GF 45 Coconut Poached Chicken with Wild Rice DF GF 47 Easy Chicken Frittata DF GF 22 French Chicken Casserole with Apple Cider GF 47 Middle Eastern Chicken DF GF 44 Tandoori Chicken Drumsticks GF 117 Chickpeas Chickpea & Vegetable Slice VG 36 Chickpea & Veggie Koftas with Tahini Sauce GF V 72 Hummus VG 71 Vegan Chickpea & Kale One-Pot DF VG 24

B

C

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Chocolate Earl Grey Chocolate Truffles GF V 101 Gluten-Free Flourless Chai Chocolate Cake GF V 100 Hedgehog Slice GF VG 61 Maria’s Chewy Chocolate Fudge Brownies GF V 79 Rocky Leda Bites GF VG 61 Salted Caramel Chocolate Truffles GF V 79 Strawberry & Chocolate Almond Cupcakes DF 114 Coconut Poached Chicken with Wild Rice DF GF 47 Cognac Surprise GF VG 101 Coleslaw, Red Cabbage VG 71 Confectionery Dreamy White Chocolate Almond Butter Bars GF VG 79 Earl Grey Chocolate Truffles GF V 101 Honey Muesli Balls V 96 Salted Caramel Chocolate Truffles GF V 79 Cupcakes, Strawberry & Chocolate Almond df 114 Curries Aloo Matar Ki Sabzi GF VG 110 Chicken Karahi GF 115 Chicken Massaman Curry DF GF 45 Curried Carrot Soup with Microgreens GF VG 88 One-Pot Haleem GF 118 Pakistani Vegetable Korma GF VG 112 Rajma (Spicy Red Kidney Bean Curry) GF VG 110 Slow-Cooked Beef & Potato Curry DF GF 28 Vegetable Curry Pie VG 53 al, Pakistani-Style GF VG 114 Dressing, Spicy Asian DF V 91 Drinks, Alcoholic: Cognac Surprise GF VG 101 Drinks, Non-Alcoholic Blueberry Breakfast Smoothie GF VG 72 Microgreen Smoothie GF VG 88 Earl Grey Chocolate Truffles gf v 101 Eggplant Tacos, Smoky Braised GF VG 99 Eggs. see also Frittatas Micro-Herb Omelette GF V 86 eta Spinach & Feta Scrolls V 56 Zucchini, Goat’s Feta & Pine Nut Tart V 93 Fig & Goat’s Cheese Slice V 40 Fish Lime Turmeric Coconut Fish gf 30 Pesto Salmon Frittata gf 90 Salmon Patties with Microgreens 92 Tuna Poke Bowl 45 Flaxseed Meal Scones v 81 Frittatas Caramelised Onion Frittata GF V 20 Chunky Vegetable Frittata GF V 39 Easy Chicken Frittata DF GF 22 Pesto Salmon Frittata GF 90 Sweet Potato & Rosemary Frittata VG 38 Veggie Frittata for One GF V 59 Fritter Slices, Minty Zucchini DF GF V 34 Fruit Cake v 97 ado Gado Salad, Tofu 73 Gnocchi Baked Gnocchi with Spicy Tomato Sauce 83 Pumpkin Gnocchi with Basil Pesto V 83 Pumpkin Gnocchi with PanFried Mushrooms 82 Goat’s Cheese Fig & Goat’s Cheese Slice V 40 Zucchini, Goat’s Feta & Pine Nut Tart V 93 Goji Berry & Tomato Soup GF VG 50 Green Goddess Rolls GF 56 aloumi, Zucchini & Asparagus Slice with Herb Salad V 43 Hedgehog Slice GF VG 61 Honey Honey Muesli Balls V 96 Honey Pistachio Cake DF GF 113 Hummus VG 71 ackfruit, Sweet Potato & Pumpkin One-Pot Curry GF VG 25

D

F

G

H J

K54ale Red Capsicum & Kale Quiche VG

Sesame Toasted Tofu with Greens & Tahini Ginger Dressing VG 70 Vegan Chickpea & Kale One-Pot DF VG 24 Kidney Bean Curry, Spicy (Rajma) GF VG 110 Koftas, Chickpea & Veggie, with Tahini Sauce GF V 72 amb Shanks, Slow-Roasted Sumac DF GF 29 Lasagne, Traditional 62 Leeks, Chicken & Celeriac Lattice Pie 46 Lentils One-Pot Haleem GF 118 Pakistani-Style Dal GF VG 114 Tahini Lentil Burgers VG 70 acadamia, Garlic & Parsnip Soup GF VG 68 Maple Walnuts GF VG 99 Meatballs Low-FODMAP Hearty Meatball Stew DF GF 20 Sweet & Sour Meatballs with Mashed Potatoes 94 Miso Miso Noodle Soup Jars GF VG 58 Miso Soup with Brown Udon Noodles DF GF VG 26 Muesli Balls, Honey V 96 Mushrooms Mixed Mushroom & Prawn Soup 95 Pumpkin Gnocchi with PanFried Mushrooms 82 oodles Miso Noodle Soup Jars GF VG 58 Miso Soup with Brown Udon Noodles DF GF VG 26 Vegan Ramen VG 74 Nourish Bowls Asian-Inspired Nourish Bowl GF VG 68 Calcium-Rich Nourish Bowl VG 71 Lemon Ginger Nourish Bowl GF VG 98 Tuna Poke Bowl 45 Nuts Honey Pistachio Cake DF GF 113 Macadamia, Garlic & Parsnip Soup GF VG 68 Maple Walnuts GF VG 99 melette, Micro-Herb GF V 86 Onion Frittata, Caramelised GF V 20 ancetta, Roasted Tomato & Spinach Slice 40 Paneer, Palak GF V 116 Parsnip, Macadamia & Garlic Soup GF VG 68 Pasta Avocado Pesto Pasta with Roasted Tomatoes & Microgreens GF VG 89 Baked Gnocchi with Spicy Tomato Sauce 83 Pumpkin Gnocchi with Basil Pesto V 83 Pumpkin Gnocchi with PanFried Mushrooms 82 Traditional Lasagne 62 Pastries, Savoury Spinach & Feta Scrolls V 56 Tofu & Spinach Triangles VG 54 Pear Tart with Ricotta & Yoghurt V 63 Pesto, Basil V 66, 83 Pies, Savoury Chicken, Celeriac & Leek Lattice Pie 46 Vegetable Curry Pie VG 53 Pilau, Pakistani GF V 116 Pistachio Honey Cake DF GF 113 Poke Bowl, Tuna 45 Pork Sweet & Sour Meatballs with Mashed Potatoes 94 Traditional Lasagne 62 Porridge Hot Winter Porridge V 81 Strawberry Vanilla Porridge with Hemp & Almonds V 22 Potatoes Potato & Zucchini Bake GF VG 38 Slow-Cooked Beef & Potato Curry DF GF 28 Prawn & Mixed Mushroom Soup 95 Pumpkin Jackfruit, Sweet Potato & Pumpkin One-Pot Curry GF VG 25 Pumpkin Gnocchi with Basil Pesto V 83

L

M

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Pumpkin Gnocchi with PanFried Mushrooms 82 Sweet Potato & Pumpkin Soup DF GF 80 uiche, Red Capsicum & Kale VG 54 Quinoa Curried Quinoa VG 71 Quinoa Bean Mexican One-Pot GF V 24 Spiced Quinoa with Roast Veggies & Maple Walnuts GF VG 99 adish & Avo Salad with Green Beans & Watercress DF GF V 86 Rainbow Slice 42 Ramen Noodles, Vegan VG 74 Red Cabbage Coleslaw VG 71 Red Capsicum & Kale Quiche VG 54 Red Kidney Bean Curry, Spicy (Rajma) GF VG 110 Rice Four Cheese Risotto GF V 63 Pakistani Pilau GF V 116 Spanish Rice GF VG 29 Vegan Chai-Spiced Kheer GF VG 112 Ricepaper Rolls Green Goddess Rolls GF 56 Veggie Rice Balls GF VG 59 Ricotta & Yoghurt with Pear Tart V 63 Risotto, Four Cheese GF V 63 alads Radish & Avo Salad with Green Beans & Watercress DF GF V 86 Rainbow Microgreen Salad GF VG 90 Red Cabbage Coleslaw VG 71 Soba Noodle & Tofu Salad with Spicy Asian Dressing DF V 91 Thai-Style Seafood Salad 95 Tofu Gado Gado Salad GF VG 73 Vegan Caesar Salad VG 74 Salmon Pesto Salmon Frittata GF 90 Salmon Patties with Microgreens 92 Scones, Meal V 81 Seafood. see also Fish Mixed Mushroom & Prawn Soup 95 Thai-Style Seafood Salad 95 Slices, Savoury. see also Frittatas Cauliflower Cheese Slice GF V 42 Chickpea & Vegetable Slice VG 36 Easy Zucchini Bread GF V 36 Fig & Goat’s Cheese Slice V 40 Minty Zucchini Fritter Slices DF GF V 34 Potato & Zucchini Bake GF VG 38 Rainbow Slice 42 Roasted Tomato, Spinach & Pancetta Slice 40 Vegetable-Packed Slice DF GF V 34 Zucchini, Haloumi & Asparagus Slice with Herb Salad V 43 Zucchini Slice GF 97 Slices, Sweet Cherry & Coconut Slice GF VG 60 Dreamy White Chocolate Almond Butter Bars GF VG 78 Hedgehog Slice GF VG 61 Maria’s Chewy Chocolate Fudge Brownies GF V 79 Smoothies Blueberry Breakfast Smoothie GF VG 72 Microgreen Smoothie GF VG 88 Soba Noodle & Tofu Salad with Spicy Asian Dressing df v 91 Soups Curried Carrot Soup with Microgreens GF VG 88 Goji Berry & Tomato Soup GF VG 50 Macadamia, Garlic & Parsnip Soup GF VG 68 Mexican One-Pot Soup GF VG 26 Miso Noodle Soup Jars GF VG 58 Miso Soup with Brown Udon Noodles DF GF VG 26 Mixed Mushroom & Prawn Soup 95 Sweet Potato & Pumpkin Soup DF GF 80 Thai-Spiced Carrot Soup DF GF V 91 Veggie Soup in a Jar with Flavour Hits GF VG 52 Spinach Palak Paneer GF V 116 Roasted Tomato, Spinach &

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Pancetta Slice 40 Spinach & Feta Scrolls V 56 Tofu & Spinach Triangles VG 54 Strawberries Strawberry & Chocolate Almond Cupcakes DF 114 Strawberry Vanilla Porridge with Hemp & Almonds V 22 Sweet Potato Jackfruit, Sweet Potato & Pumpkin One-Pot Curry GF VG 25 Roasted Sweet Potato with Basil Pesto & Chopped Salad GF VG 66 Sweet Potato & Pumpkin Soup DF GF 80 Sweet Potato & Rosemary Frittata VG 38 acos, Smoky Braised Eggplant GF VG 99 Tahini Lentil Burgers VG 70 Tandoori Chicken Drumsticks GF 117 Tarts, Dessert, Pear, with Ricotta & Yoghurt V 63 Tarts, Savoury Red Capsicum & Kale Quiche VG 54 Zucchini, Goat’s Feta & Pine Nut Tart V 93 Tofu Sesame Toasted Tofu with Greens & Tahini Ginger Dressing VG 70 Soba Noodle & Tofu Salad with Spicy Asian Dressing DF V 91 Tofu & Spinach Triangles VG 54 Tofu Gado Gado Salad GF VG 73 Tomatoes Goji Berry & Tomato Soup GF VG 50 Roasted Tomato, Spinach & Pancetta Slice 40 Tuna Poke Bowl 45 don Noodles with Miso Soup DF GF VG 26 egetables Aloo Matar Ki Sabzi GF VG 110 Calcium-Rich Nourish Bowl VG 71 Chickpea & Vegetable Slice VG 36 Chunky Vegetable Frittata GF V 39 Fibre-Rich Root Vegetable Mash GF VG 66 Green Goddess Rolls GF 56 Pakistani Vegetable Korma GF VG 112 Rainbow Slice 42 Spiced Quinoa with Roast Veggies & Maple Walnuts GF VG 99 Vegan Ramen VG 74 Vegetable Curry Pie VG 53 Vegetable-Packed Slice DF GF V 34 Veggie Frittata for One GF V 59 Veggie Rice Balls GF VG 59 Veggie Soup in a Jar with Flavour Hits GF VG 52 alnuts, Maple GF VG 99 White Chocolate Almond Butter Bars GF VG 78 Wrap, Burrito V 58 ucchini Easy Zucchini Bread GF V 36 Minty Zucchini Fritter Slices DF GF V 34 Potato & Zucchini Bake GF VG 38 Zucchini, Goat’s Feta & Pine Nut Tart V 93 Zucchini, Haloumi & Asparagus Slice with Herb Salad V 43 Zucchini Slice GF 97

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Guthrie, Adam 13, 25–26, 36, 38, 53– 54, 68, 70–71, 110, 112 Guy, Lisa 13, 22, 24, 58–59, 70, 72, 88–90, 112–114 Harding, Georgia 12, 29–30, 42–43, 73– 74, 92–93, 116–118 Holmes, Lee 14, 20, 22, 34, 36, 50, 52, 66, 68, 86, 88 Houston, Georgia 12, 90–91 Neofit, Raquel 14, 28–29, 114–116 Sherman, Naomi 12, 39–40, 56, 58

PLANT BASED. GLUTEN FREE. DELICIOUS.

NEW

Ever thought Pana Organic chocolate is good enough to drink? Well, now you can.

Introducing our new Hot Chocolate drink blend with 50% Cacao. Deliciously drinkable.

AVAILABLE AT

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