Vitality Magazine Winter 2017

Well Naturally

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NOW IN TWO NEW DELICIOUS FLAVOURS Well Naturally No Sugar Added Chocolate now has two mouth-watering additions Coconut Delight and Cacao Nibs. Creamy Milk Chocolate coats the textural inclusions of toasted coconut and crunchy cacao nibs to create the ultimate in taste sensations.

Sweetened naturally with stevia, not sugar, they're treats that are easy to feel good about.

Available in the health food section at Woolworths and selected independent retailers nationwide. wellnaturally.com.au

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HEALTHY KITCHEN

Let's stay in What do we love about winter?

Warming, nourishing, delicious treats! Whether entertaining friends or indulging yourself, these yummy dishes are best enjoyed when it's cold outside.

MOCHA CHIP MUG CAKE Makes 1 mug cake Ingredients 6 squares Well Naturally Chocolate Creamy Milk/Rich Dark (we used Creamy Milk) 2 tablespoons Power Super Foods Cacao Powder 3 tablespoons Power Super Foods Coconut Sugar 1 heaped teaspoon coconut oil, melted 4 tablespoons espresso coffee (if you don’t like coffee, juice ½ an orange and add both juice and rind for a Jaffa Mug Cake) 5 tablespoons self raising flour ½ free range egg, lightly whisked (use the other half for a second mug cake) Pinch of salt ¼ cup coconut flakes Method Mix all ingredients except for flour and Well Naturally Chocolate in a large mug until smooth and well combined.

Add the flour and mix well.

Push the Well Naturally Chocolate into the middle of the mixture.

Microwave on high for 50 seconds, or until the centre of the mixture is soft and gooey.

Serve with a little ice cream and an extra dusting of Power Super Foods Cacao Powder.

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CHILLI HOT CHOCOLATE Makes 2 hot chocolates Ingredients - Hot chocolate 1 x 45g Well Naturally Chocolate Rich Dark, roughly chopped 1 teaspoon Power Super Foods Coconut Sugar 2 tablespoons Power Super Foods Cacao Powder ½ teaspoon dried chilli flakes 2 cups milk (use almond for a vegan alternative) Pinch of salt Toppings (optional) Well Naturally Chocolate Rich Dark, grated Whipped cream (use coconut for a vegan alternative) Extra dried chilli flakes Method In In a a mortar mortar and and pestle pestle (or (or stick stick blender blender with with attachment), attachment), grind Naturally grind together together Well Well Naturally Chocolate, Power Super

Chocolate, Foods Coconut Power Sugar, Superchilli Foods flakes andSugar, Coconut salt. Stir chilli through flakesthe Power and salt.Super Stir through Foodsthe Cacao Power Super Powder.

Foods Cacao Powder.

Pour the milk into a medium saucepan with the chocolate chilli mix.

Place on a medium heat and slowly bring to a simmer, stirring continuously. Continue to cook until the Well Naturally Naturally Chocolate Chocolate has has melted. melted.

Serve Serve immediately, immediately, topped topped with with whipped Well whipped cream, cream, extra extra Well Naturally Naturally Chocolate Chocolateand andchilli chilli flakes using) to to taste. taste. flakes (if (if using)

Note – For a salted caramel hot Note – For a salted caramel hot chocolate, omit the Well Naturally chocolate, omit the Well Naturally Chocolate and chilli and triple the Chocolate and chilli and triple the Power Super Foods Coconut Power Super Foods Coconut Sugar to 3 teaspoons.

Sugar to 3 teaspoons.

Cook the Power Super Foods Cook the Power Super Foods Coconut Sugar alone in the pan Coconut Sugar alone in the pan with a quarter of a cup of water until with a quarter of a cup of water until golden and bubbling on the outside golden and bubbling on the outside before adding the milk and remaining before adding the milk and remaining ingredients. To finish, add 2 pinches ingredients. To finish, add 2 pinches of salt. of salt.

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HEALTHY KITCHEN

BAKED CHOCOLATE DOUGHNUTS Makes 6-8 large doughnuts Ingredients - Doughnuts ½ cup Power Super Foods Cacao Powder ⁄ cup Power Super Foods Coconut Sugar

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1 cup plain flour ½ teaspoon baking powder ½ teaspoon baking soda 1 free range egg, lightly whisked 1 teaspoon vanilla extract ¾ cup milk ¼ cup olive oil Pinch of salt Ganache 3 x 90g Well Naturally Chocolate Rich Dark ½ cup cream Toppings 1 x 90g Well Naturally Chocolate Creamy Milk, melted ¼ cup Power Super Foods Goji Berries, roughly chopped ¼ cup coconut flakes Method Preheat oven to 180°C. Grease a six hole doughnut pan by spraying with olive oil.

Sift dry ingredients (flour, Power Super Foods Cacao Powder, baking powder and soda, Power Super Foods Coconut Sugar and salt) into a large bowl.

Mix well.

In a separate bowl, combine wet ingredients (egg, vanilla, milk and olive oil).

Pour the wet ingredients into the dry ingredients and mix until batter is smooth.

Carefully spoon mixture into doughnut pan (filling each mould about ¾ of the way up the "hole" marker).

Tap firmly but carefully on a bench to remove any air bubbles.

Bake for 15 minutes, or until the doughnuts are slightly crisp to touch and a skewer comes out clean.

Set aside to cool.

To make the ganache, place the cream and chocolate into a small, dry saucepan and melt over a low heat, stirring continuously until smooth.

Remove from heat to cool, continuing to stir for 2-3 minutes before spreading over the cooled doughnuts.

To serve, drizzle Well Naturally Chocolate Creamy Milk over the doughnuts and sprinkle with Power Superfoods Goji Berries and coconut flakes.

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SUPERFOOD BREAD & BUTTER PUDDING Serves 6-8 Ingredients 2 x 90g Well Naturally Chocolate Creamy Milk/Rich Dark, with 1 x 90g roughly chopped ⁄ cup Power Super Foods Goji Berries

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½ cup Power Super Foods Goldenberries 2 heaped tablespoons Power Super Foods Coconut Sugar 14 slices of stale bread, buttered on one side and halved into triangles 2 cups milk ½ cup full fat Greek yoghurt 5 free range eggs, lightly whisked 2 teaspoons cinnamon 1 teaspoon vanilla extract Method Preheat oven to 180°C. Grease a 20 x 30cm baking dish with a spray of olive oil.

In a medium sized bowl, whisk together milk, yoghurt, eggs, coconut sugar, cinnamon and vanilla.

Place one ladle of the wet ingredients into the baking dish and swirl around to coat the bottom.

To assemble the bread and butter pudding, place one layer of bread down, sprinkle with Power Super Foods Goji Berries and Goldenberries and a couple of pieces of the chopped Well Naturally Chocolate.

Begin the next layer, repeating (step four) until the dish is full.

Once full, spoon and press the remaining egg mixture over the top, being sure to wet most of the bread. Sprinkle the top with extra Power Super Foods Coconut Sugar.

Bake for 20-25 minutes or until the egg mix is cooked through and the tips of the bread are golden.

Once baked, melt the remaining Well Naturally Chocolate in the microwave for 30 second intervals, removing bowl and stirring chocolate with a metal spoon in between each interval until smooth.

To serve, drizzle the Well Naturally Chocolate over the top of the pudding.

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TAKE-TO-WORK SUPERFOOD SOUP JAR Makes 1 large jar Ingredients 1 heaped tablespoon Power Super Foods Wakame Flakes 1 heaped tablespoon Power Super Foods Dulse Flakes Small piece fresh ginger, grated ½ garlic clove, grated 10cm piece spring onion, finely sliced 1 tablespoon fresh coriander stems and leaves, roughly chopped 1 teaspoon sesame oil ½ teaspoon pure maple syrup 50g rice vermicelli noodles 50g firm tofu, diced 6 snow peas, tips removed and cut in half 1 large mushroom, finely sliced Juice of a quarter lime

½ fresh chilli, finely sliced (optional) Extra lime, to serve Method Thoroughly clean a large, sealable jar.

Arrange all the ingredients in the jar, ensuring the tofu is coated with the sesame oil, lime juice, ginger, garlic, spring onion and Power Super Foods Dulse and Wakame Flakes. This will allow the tofu to marinate throughout the day.

When ready to serve, cover the soup ingredients with boiling water, seal the lid and allow to sit for 2-3 minutes.

Use a fork to loosen the noodles and enjoy sprinkled with more chilli and an extra squeeze of lime.

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HEALTHY KITCHEN

All in one

Busy, health-conscious people love a quick way to deliver a delicious, healthy dinner.

When balancing efficiency with taste and nutrition, the one-pan roast reigns supreme – especially in winter.

BRAISED BEEF SHORT RIBS WITH BEANS Serves 4 Ingredients 4 bone-in beef short ribs (about 800g) 2 x 400g cans chopped tomatoes 5 carrots, cut into short lengths, halved lengthways 1 onion, sliced 4 garlic cloves, chopped 1 rosemary sprig, leaves finely chopped 325g cooked white beans (140g dried) Salt and freshly ground black pepper Method Position rack about 12cm from grill and preheat grill.

Place short ribs in a roasting tin and grill for 8–10 minutes until well browned on both sides.

Preheat oven to 160°C. Add tomatoes, carrots, onion, garlic and rosemary to tray, cover with foil and cook for 3 hours.

Stir in beans, cover and cook for another 30 minutes.

Using a fork, shred meat away from bones.

Season to taste.

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HEALTHY KITCHEN

Goodness bowls Soup season is here and it's just as well because soup – full of nutrients and warming to the body and soul – is a great immune and energy booster.

Just what you need to get through the cold months.

MEDITERRANEAN FISH SOUP Serves 4 Ingredients 2 teaspoons extra-virgin olive oil 1 onion, diced 1 fennel bulb, diced Sea salt 2 cloves garlic, crushed ⁄8 teaspoon chilli flakes

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400g tin diced tomatoes 750ml Old-Fashioned Chicken Stock (see page 27) 450g white-fleshed fish, cut into 5cm pieces 450g large prawns, peeled and de-veined 1 teaspoon lemon zest ¼ teaspoon freshly ground black pepper 1 tablespoon chopped parsley Method Heat the olive oil in a soup pot over medium-high heat.

Add onion, fennel and ¼ teaspoon salt and sauté until the vegetables begin to soften, 3-5 minutes. Stir in the garlic and chilli flakes and sauté for 30 seconds more.

Stir in the tomatoes with their juice and ¼ teaspoon salt to de-glaze the pot, stirring to loosen any bits stuck to the bottom.

Add the broth and bring to a boil. Decrease the heat to low, cover and simmer until the vegetables are just tender, about 8 minutes. Gently stir in the fish and prawns and simmer until the seafood is tender and cooked through (it should be just opaque), about 4 minutes. Stir in the lemon zest, black pepper and parsley. Taste; you may want to add a pinch or two of salt. Serve garnished with the herb drizzle, or store in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 3 months.

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HEALTHY KITCHEN

SIMPLEST CHICKEN PHO Serves 6 Ingredients - Broth 10cm piece fresh ginger, unpeeled and sliced 2 teaspoons coriander seeds, toasted in a dry frying pan for about 30 seconds, until fragrant 2 whole cloves 1 teaspoon black peppercorns 1 small brown onion, halved 2 litres old-fashioned chicken stock (opposite page) 1 teaspoon sea salt 1 tablespoon, plus 1 teaspoon coconut palm sugar 1 tablespoon, plus 2 teaspoons fish sauce, plus more if needed Ingredients - Bowls 450g thin rice noodles (see variation) 270g cooked and shredded organic chicken (see cook’s note) 4 spring onions, green part only, thinly sliced 1 large handful coriander, chopped Ingredients - Garnishes 200g mung bean sprouts 12 sprigs mint 12 sprigs Thai basil 1 jalapeño pepper, seeded and thinly sliced 2 limes, cut into wedges Method Wrap the ginger, coriander seeds, cloves, peppercorns and onion in a 28 x 40cm piece of muslin. Tie the muslin with butcher’s twine, leaving a few extra centimetres to secure the pouch to the pot. In a soup pot, combine the stock, salt, sugar and fish sauce.

Secure the herb pouch to the soup pot, making sure it’s completely submerged in the stock, and bring it to a boil over medium-high heat. Decrease the heat to medium-low, cover and simmer for 20 minutes.

Remove and discard the spice bag. Taste; you may want to add a bit more fish sauce.

Meanwhile, in a large bowl, soak the rice noodles in warm water until softened, about 10 minutes. Bring a large saucepan of salted water to the boil, add the noodles and cook for 3 minutes, or until just tender.

Drain well.

To assemble, divide the noodles and chicken among 6 bowls, ladle in broth to cover and top with the spring onions and coriander. Serve with a plate of the bean sprouts, mint, basil, jalapeño and lime wedges alongside. Or store in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

Cook’s note: Play with the timing on the noodles. If you cook them until al denté, they will finish cooking in the hot broth.

Variation: If you don’t want to use rice noodles, try spiralised zucchini or daikon noodles instead.

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HEALTHY KITCHEN

LATIN AMERICAN CHICKEN SOUP WITH GREENS Serves 6 Ingredients 2 tablespoons extra-virgin olive oil 1 brown onion, diced small Sea salt 2 carrots, peeled and diced 2 stalks celery, diced 1 red capsicum, diced 1 small jalapeño pepper, seeded and diced 2 cloves garlic, chopped ½ teaspoon ground cumin ¼ teaspoon dried oregano 400g tin diced tomatoes 1.5 litres old-fashioned chicken stock (see page 27) ½ bunch silverbeet, stemmed and thinly sliced 180g cooled and thinly sliced cooked chicken (see cook’s note) 2 tablespoons freshly squeezed lime juice 2 tablespoons chopped coriander, for garnish ½ avocado, diced, for garnish Method Heat the olive oil in a soup pot over medium-high heat. Add the onion, ¼ teaspoon salt, carrots, celery, capsicum and jalapeño.

Sauté the vegetables until they begin to soften, 3–5 minutes. Stir in the garlic, cumin and oregano.

Stir in the tomatoes with their juice and ¼ teaspoon salt and cook for 1 minute.

Add the stock and bring to a boil. Decrease the heat to low, cover and simmer for 15 minutes.

Stir in the silverbeet and cook until just tender, about 1 minute. Stir in the chicken, lime juice and ½ teaspoon salt.

Serve garnished with coriander and avocado, or store in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

Cook’s note: If you don’t have leftover chicken on hand, you can quickly poach two skinless, boneless breasts. The following method produces a delicate result by infusing the flavour of the stock liquid into the chicken: Season the breasts with salt and pepper. In a straight-sided frying pan, bring 750ml of stock to a boil over high heat. Add the chicken, cover, and decrease the heat to low. The liquid should be just below the boiling point, with its surface barely quivering. Cook for 15 minutes, then remove the chicken from the poaching liquid and let cool.

Images and recipes from Clean Soups

by Rebecca Katz (Murdoch Books RRP $35).

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HEALTHY KITCHEN

Yes to carbs

Carbohydrates are the body's preferred energy source so it's important to regularly enjoy good carbs in your diet.

Here are some exciting ideas.

LEMON CHICKEN WITH GOLDEN ONIONS AND GREEN OLIVES Served with couscous or brown rice Serves 6 Ingredients

¼ cup (60ml) lemon juice

3 garlic cloves, crushed

½ cup (125ml) olive oil

1 teaspoon ground cumin

4 skinless bone-in chicken thighs

½ teaspoon ground chilli

4 skinless bone-in chicken drumsticks

2 teaspoons ground turmeric ½ teaspoon freshly ground pepper 1 handful coriander leaves and stems, chopped, plus extra, finely chopped, to garnish 1 handful parsley, chopped

5 medium onions, thinly sliced Sea salt flakes 2 teaspoons ground ginger 1 lemon, thinly sliced 1 cup (250ml) water 1 cup (180g) pitted green olives

Method Combine the garlic, cumin, chilli, turmeric, pepper, coriander, parsley, lemon juice and 2 tablespoons of the oil in a large bowl. Add the chicken and toss until evenly coated in the spice paste. Cover the bowl with plastic wrap and marinate in the refrigerator for 4 hours.

Heat 2 tablespoons of the remaining oil in a large, sturdy, heatproof pan over medium–high heat. Working in batches, add the chicken pieces and fry for about 10 minutes, turning once until golden brown on both sides. Transfer the chicken to a plate and cover loosely with foil to keep warm.

Put the onions in the pan with the remaining oil and add salt and pepper to taste. Cook for about 10 minutes, stirring occasionally, until the onions soften.

Return the chicken to the pan with the ginger, lemon and water. Bring to a lively simmer then reduce the heat to medium–low and cook, covered, for about 40 minutes, or until the chicken is cooked through.

Test by piercing the meat near the bone with a fine skewer. If the juices run clear, the chicken is cooked.

Remove from the heat and scatter with the olives and extra coriander.

Serve with cooked couscous or brown rice.

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HEALTHY KITCHEN

LAMB, FETA AND BURGHUL MEATBALLS Serves 6 Ingredients 500g lean minced lamb 4 large onions ²⁄ ³ cup (90g) crumbled feta 2 tablespoons chopped mint 1 teaspoon ground cinnamon 1 cup (175g) fine burghul 2 garlic cloves, crushed Sea salt flakes and freshly ground pepper ¼ cup (60ml) olive oil 400g tin chopped tomatoes 1 cup (250ml) water Method Put the lamb, one finely chopped onion, feta, mint, cinnamon, burghul and half the garlic in a bowl with salt and pepper to taste.

Clump the mixture together with your hands to mix well, then cover and set aside for 1 hour.

Scoop out pieces of the mixture and shape into small balls about the size of golf balls.

Heat the oil in a deep, non-stick pan over medium heat. Slice the remaining 3 onions, add to the pan and cook for about 7 minutes, or until the onions are soft but not coloured.

Stir in the remaining garlic and cook for a further 1 minute. Add the tomatoes with the water.

Add salt and pepper to taste.

Bring the mixture to a gentle simmer then place the meatballs evenly on top. Pour in enough water to come about two-thirds of the way up the contents of the pan. Cover the pan, reduce the heat to low and gently simmer for about 35 minutes, or until the meatballs are tender and cooked.

Images and recipes from The Good Carbs Cookbook

by Dr Alan Barclay, Kate McGhie and Philippa Sandall. (Murdoch Books, RRP $40.)

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LAMB SHANKS WITH BARLEY, GARDEN PEAS AND MINT Serves 6 Ingredients 1 tablespoon olive oil 4 large lamb shanks 1 brown onion, chopped 4 cups (1 litre) chicken stock 1½ cups (300g) pearl barley 1½ cups (235g) garden peas 1 handful mint leaves Grated zest and juice of 1 large orange Sea salt flakes and freshly ground pepper Method Preheat oven to 180°C (fan 160°C).

Place a large casserole dish on the stovetop over medium-high heat. Pour in the oil and, when hot, add the shanks and brown all over, turning occasionally, for about 8 minutes. Push the shanks to the side of the dish

slightly and reduce the heat.

Add the onion and cook for about 8 minutes, or until golden.

Pour in the stock, bring to a lively simmer, cover and place in the oven for about 1½ hours, or until the shanks are tender.

Rinse the barley, drain and add to the casserole dish, making sure it is covered in liquid. If not, add a little more stock.

Cover and cook for about 25–30 minutes, or until the barley is al denté, adding the peas in the last 5 minutes of cooking.

Roughly chop half the mint and stir it in with the orange zest and juice, adding salt and pepper to taste.

Using forks, pull the meat from the bone and serve with the barley and pea mixture, garnished with the remaining mint leaves.

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EMOTIONAL WELLBEING

Arriving at Kamalaya is an experience in itself. I am collected from the airport in an exceptionally luxurious white Land Rover. The driver’s welcome and demeanour is immediately soothing and I sink into the cream leather seats merely to contemplate the fresh fruit and chilled water served on board.

Check-in is breezy too. The warm welcome of the staff feels something like a comforting embrace. This is only the beginning. Each Kamalaya team member I encounter exudes a beautiful friendliness – they sincerely want guests to have a wonderful time, consistently going over and above from our initial interactions onwards.

"Before I am escorted to my room, we organise my "initiation" session with a member of the Kamalaya medical team, consisting of Chinese doctors, nurses, naturopaths and traditional Western doctors. " The session is a series of health checks, with results reviewed with a qualified member of the team. I am happy to learn I am among the top five per cent of healthy participants.

I am also relieved, as I truly do care for my health.

This assessment forms the basis of my tailored exercise, diet and treatment plan for the duration of my stay. I would participate in the Relax & Renew program, focused on de-stressing, boosting energy levels and replenishing the mind, body and soul.

Plan in place, I am free to absorb the beauty of this special paradise. Kamalaya is a luxurious, tropical oasis surrounded by lush palms, blue waters and soft, white sands.

Of course, I have to capture it all.

I snap a pile of scenic shots and promptly feed the best ones onto my social media pages. I need everyone to know how fabulous my life is at this exact moment, right?

As the initial likes pop up, I announce I will not be contactable for the next 10 days and sign out. I deactivate my accounts and do not check them for the remainder of the trip, in fact, I pretty much log-off from the rest of the world completely.

While internet access exists at Kamalaya, they are clear that use of your phone is to be limited to your own room.

There is in fact no Wi-Fi in the resort areas.

To really disengage from social media and emails initially feels strange and unsettling.

Slowly though, over a few days, it becomes liberating, then empowering to focus only on the world around you.

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