Eat Well Issue 19 by WellBeing Course Guide

JOIN THE FOOD REVOLUTION

EatWell NOURISHING WINTER RECIPES PERFECT POTATOES HOT, HEALTHY CACAO DISCOVER DANDELION Don't miss our warmimng Apple & Blackberry Crumble

Crockpot delights Issue 19 AUS $12.00* NZ $12.00 (Both incl. GST)

SUPER SNACKS FOR WORK WARMING NOODLE SOUPS PANCAKES PLUS! GO GERMAN GOURMET THE PATIENCE OF PECANS VETO DIETS UNVEILED HERBS & THE CITY

Spice it up with timut pepper MEALS, SNACKS & DESSERTS FOR ENTERTAINING & LIVING WELL

Since 1988 The orginal and still the best

website: chai.com.au | facebook: rainbowchaitea | instagram: rainbowchaitea Available at your local Health Food shop.

EatWell FOR THE LOVE OF FOOD

Tacos

Tacos are not an archetypal Mexican food eaten for millennia; they probably date back just a few centuries, in fact. A professor of history from the University of Minnesota, who has made it his task to investigate the history of Mexican food, believes the taco probably dates back to the 1700s. In that era, in the silver mines of Mexico, the word taco referred to small pieces of paper wrapped around gunpowder and inserted into holes in the rockface to blow out the silver ore. The first written references to tacos as food come in the 19th century and include mentions of tacos de minero or “miners’ tacos”. It’s not hard to associate what we now call a taquito, a rolled-up tortilla with filling, with an explosive hot sauce, reminding people of the miners’ little sticks of dynamite.

4 | EatWell

EatWell | 5

Photography: Getty Images

EatWell FOR THE LOVE OF FOOD

Eggplant Eggplant originated in the Indian subcontinent and has been cultivated in Asia for thousands of years. Although we most commonly use the purple variety, eggplants come in white, yellow, green, pink and red. They can be large and teardrop-shaped like the common purple ones, thin like a zucchini, or even small and round in the size of, well, an egg. When choosing your eggplants be sure they feel dense or heavy for their size and have a smooth, firm skin. Unlike humans, a wrinkled eggplant is past its best.

6 | EatWell

EatWell | 7

Photography: Getty Images

From the editor R ecently, at my daughter’s netball game, I was chatting amiably to a parent who seemed, superficially, to be a decent, upright citizen. That was until she, without decent forewarning, revealed that she enjoys “devils on horseback”. I fleetingly feared that I was about to hear of some dark satanic-equine ritual but, perhaps in response to my stifled gasp, she quickly explained that she was referring to “kidneys wrapped in bacon”. If this was meant to reassure, the desired effect was only marginal. I know that offal is enjoyed by many and even advocated by some as a necessary food, but there’s something about the knowledge of a kidney’s function that makes them off-putting to me. I wanted to join in the revelatory spirit of the conversation, however, so I shared that on a recent trip to Scotland I’d made myself try haggis, on the basis of the “When in Rome ...” principle. For those who don’t know, haggis consists of sheep’s heart, liver and lungs minced with onion, oatmeal and spices, often encased in the sheep’s stomach. It tasted quite nice, just a pleasantly spiced sausage, really. I managed to eat a couple of mouthfuls but the knowledge of what I was eating overcame my tastebuds and I left most of the haggis on my plate, along with a sizeable tip to alleviate my shame. Having shared our food stories, the parent and I moved on to other topics, but it was a conversation that left me thinking. As a society, how much of our food do we consume without wanting to know what is in it and how it gets to us? Every now and then, stories of animal abuse or vegetable contamination pique the public interest, but we quickly get back to wondering what is the next thing to watch on Netflix. For the most part we’d rather not know the details of our food as long as it tastes good.

EatWell Join the food revolution

NOURISHING WINTER RECIPES PERFECT POTATOES HOT, HEALTHY CACAO DISCOVER DANDELION Don't miss our warmimng Apple & Blackberry Crumble

Crockpot delights SUPER SNACKS FOR WORK WARMING NOODLE SOUPS PANCAKES PLUS! GO GERMAN GOURMET THE PATIENCE OF PECANS VETO DIETS UNVEILED HERBS & THE CITY

Issue 19 AUS $12.00* NZ $12.00 (Both incl. GST)

Spice it up with timut pepper MEALS, SNACKS & DESSERTS FOR ENTERTAINING & LIVING WELL EWL019_OFC_FINAL NEWS.indd 1

On the cover:

29/05/2018 3:23:04 PM

Danielle Minnebo's Apple & Blackberry Crumble Pages: 21 & 22

The problem is, if you consume your food unconsciously, what does that say about how you live the rest of your life? Conscious consumption means being willing to acknowledge the truth of where your food comes from and what is in it. It’s not about living some kind of ascetic, puritanical life, but it is about being honest with yourself. If you can only eat a food by fooling yourself about its origins, maybe you don’t really want to eat that food. Ignorance is not bliss; it’s a choice. Knowledge is power. Be honest with yourself about your food’s origins and make balanced decisions. Have your "devils on horseback", but don’t pretend it’s an apple.

EDITOR Terry Robson DEPUTY EDITOR Kate Duncan +61 2 9887 0320 SUB-EDITOR Kerry Boyne ART DIRECTOR Kate Podger FEATURE WRITERS Kate Duncan Raquel Neofit Janai Velez Cat Woods CHEFS Adam Guthrie Lisa Guy Christie Connelly Danielle Minnebo Georgia Harding Meg Thompson DEVELOPMENT SALES MANAGER Leanne Segedin Ph +61 488 267 371 QUEENSLAND ADVERTISING MANAGER Regan Hudson Ph +61 411 424 356 VICTORIAN ADVERTISING SALES MANAGER Tracey Dwyer Ph +61 3 9694 6403 ADVERTISING PRODUCTION CO-ORDINATOR Christine Orchard Ph +61 2 9887 0325 ADVERTISING ART DIRECTOR Martha Rubazewicz PUBLISHER Janice Williams COVER PHOTO Danielle Minnebo

CHAIRMAN/CEO Prema Perera PUBLISHER Janice Williams CHIEF FINANCIAL OFFICER Vicky Mahadeva ASSOCIATE PUBLISHER Emma Perera FINANCE & ADMINISTRATION MANAGER James Perera CIRCULATION BUSINESS DEVELOPMENT MANAGER Mark McTaggart CREATIVE DIRECTOR Kate Podger EDITORIAL & PRODUCTION MANAGER Anastasia Casey MARKETING & ACQUISITIONS MANAGER Chelsea Peters SUBSCRIPTION ENQUIRIES 1300 303 414 CIRCULATION ENQUIRIES to our Sydney head office: +61 2 9805 0399

Terry

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

EatWell Issue 19 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 Trade Practices Act, 1974. 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 MMXVIII 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

8 | EatWell

A. Koutouﬁdes

100% NATURAL • FREE OF PRESERVATIVES & ARTIFICIAL COLOURS • HIGH IN CALCIUM

#thatsamorecheese

76 Meet the Maker — Pecan Farmers Pecan farmers share one thing in common: patience. We chat to two pecan farmers who have a passion for growing pecans, despite the 40-year wait for full maturity.

82 Recipes — Cooking with Timut Pepper

EatWell content s 12 Our chefs

32 Artisan Alley — Drinking Cacao

Meet the chefs who bring this issue’s recipes to you: Christie Connelly, Adam Guthrie, Lisa Guy, Georgia Harding, Danielle Minnebo and Meg Thompson.

Dark, rich, bittersweet and nutrient dense, drinking cacao is a healthy pleasure. We speak to two producers who are recreating this divine drink in a manner similar to the ancient ways of our past.

Timut is a Nepalese pepper that the chefs say has a hint of citrus about it. Try timut pepper in our Spicy Hot Chocolate; Roasted Timut Pepper and Turmeric Cauliflower; Timut Pepper and Smoked Paprika Popcorn; Mixed Bean, Kale and Timut Pepper Stew; Timut Spiked Haloumi Salad; Salt and Timut Pepper Chicken; or Spring Onion and Timut Pepper Flatbreads.

100 Kitchen Garden — Potatoes Potatoes have a poor reputation nutritionally, largely because we tend to eat them soaked in fat and covered in salt. In its own right, though, the potato is a decent nutritional package that can be a very tasty part of your cooking.

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

16 The Whole Food — by Meg Thompson Our regular columnist Meg Thompson shares her passion for whole food. In this issue she investigates the taste and healing effects of dandelion.

18 Veto Diets Keto diets limit carbs, resulting in the balancing of hormones and breakdown of fats. Veto diets arise from where keto diets meet vegan living.

20 Recipes — Crockpot Cooking Crockpots offer a great opportunity for slow cooking, allowing you to get the most out of affordable ingredients with a minimum of fuss. Try our Moroccan Chicken with Olives, Lemon and Pomegranate; Paleo Vietnamese Beef Pho; Potato, Red Lentil and Green Bean Curry; Spiced Beef Stew; Jalapeño Beans; or even a Sweet Apple and Blackberry Crumble.

34 Recipes — Snacks for Work Pack some of these delicious body and brain boosters for your work day: Cinnamon Almond Balls; Earth Cookies; Turmeric Vegetable Loaf; Easy Green Salad with Avocado and Hummus; Rainbow Cheese Crisps; Nut Butter Jars; or Strawberry Bliss Balls.

48 Urban Herb Growing Keen to plant the seed for a thriving edible garden but live in a space-poor city apartment? Herbs are a great place to start. They can be grown in baskets, pots and raised garden beds, taking up very little space.

50 Recipes — Winter Noodle Soups In winter you want to be warm, and what better way to achieve that by being warmed from the inside out with a delicious, filling noodle soup? Try Thai Tofu and Rice Noodle Soup; Miso Soup with Brown Udon Noodles; Vegan Laksa Noodle Bowl; Pho Chay; Winter Minestrone; or Chilli Miso Salmon Ramen.

64 Recipes — Pancake Power

64 10 | EatWell

Pancakes are an incredibly diverse food you can enjoy in many healthy ways. You might like to try our Buckwheat Pancakes with Apple and Date Compote; Sweet Spinach Pancakes with Blueberry Sauce; Pumpkin and Goat’s Cheese Pancakes; Carrot Cake Pancakes; Pumpkin Pancakes with Mushrooms, Sage and Ghee; Dutch Baby Pancakes; or Lemon and Berry Pancakes.

104 What’s On Your guide to events in the whole food space.

110 Recipes — German Style German cuisine features lots of smoked and pickled meats and vegetables and some tasty sweet dishes. It’s real winter comfort food and can be enjoyed in recipes like Thyme and Fennel Sausages with Apple Sauerkraut and Cauliflower Mash; Onion Cakes; Cucumber Salad with Eggs; Smoked Kransky and Sweet Potato Stew; Zucchini and Potato Cakes with Quick Pickled Beetroot; Mini Black Forest Cakes; and Apple Strudel Cigars.

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

Gluten Free Omnivore Friendly Vegetarian Friendly Vegan Friendly

EatWell CHEF PROFILES

our chefs ADAM GUTHRIE

ADAM GUTHRIE

Adam is a vegan whose passion for food began with a life-threatening 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.

MEG THOMPSON

Meg Thompson 12 | EatWell

Meg is a practising naturopath, cook, mother, writer and passionate wholefood enthusiast based in Melbourne. Meg’s interest in health, food and the role of food as medicine has shaped her career and lifestyle. Following an early career in psychology and education, she completed studies in naturopathy, nutrition and herbal medicine and now runs a successful clinical practice. As her practice grew, Meg found that most of her work centred around educating patients on the benefits of a diet diverse in fresh and whole foods. So she sought to share her views and passion with a larger audience through her blog My Wholefood Romance. Here, her love affair with cooking and creating delicious recipes using seasonal produce flourished. She shares recipes and knowledge about food, the best preparation methods and how to use them to best benefit health. Meg seeks to encourage others to learn, try new things and rediscover the joy of cooking and eating. Her recipes are approachable, thoughtful and bursting with nutrition. This love of education has now expanded to include lecturing at one of the natural medicine colleges in Melbourne and presenting occasional workshops. Her first book on gut health and the benefits of fermentation was published recently. Aside from writing and contributing recipes to EatWell, Meg develops recipes and menus for clients and businesses. She works from a philosophy that food is much more than something to fill our bellies, but a source of nourishment, deliciousness, education, ritual and celebration, best shared with those we love. Connect with Meg at mywholefoodromance.com

EatWell CHEF PROFILES

LISA GUY Lisa Guy is a highly qualified Sydney-based naturopath, author and passionate foodie and founder of Art of Healing 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 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 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; she is 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

Lisa Guy

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

Danielle Minnebo EatWell | 13

EatWell CHEF PROFILES

our chefs GEORGIA HARDING

Georgia Harding

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

CHRISTIE CONNELLY

Christie Connelly 14 | EatWell

Christie publishes the popular Australian food blog Fig & Cherry featuring healthy, family-friendly meals and sweet treats with mouth-watering photography to match. Christie lives with her husband and two young children on the far north coast of NSW, enjoying the beach, local produce and a relaxed country lifestyle. She draws recipe inspiration from her Hungarian and Lebanese heritages, her travel adventures and, of course, the amazing fertile soil of the Northern Rivers with its abundance of local organic fruits, vegetables, delicious native produce and healthy free-range-reared animals. Her passion is educating parents, grandparents and carers how to shop for, prepare and cook healthy, nutritious food and to encourage children to enjoy it as well. With one child on the autism spectrum, she also has a strong interest in helping parents whose children have special needs or restricted eating. Why not make yourself a cup of tea and head on over to her blog for a little bit of pure and healthy indulgence? After all, as Christie says, “Food is love, so embrace it with gusto!” Connect with Christie at figandcherry.com

EatWell FOR THE LOVE OF FOOD

Water

We exist mostly as water, and the water components of our bodies are constantly turning over; otherwise the body would be like a stagnant swamp. To keep the stream of life flowing within you, you need good-quality water in adequate amounts. A quick tour through your body will show you why. Your liver is 96 per cent water; your brain is 95 per cent water; your lungs are nearly 90 per cent water, and your blood is 82 per cent water. You started your life being 99 per cent water, as a foetus. When you were born, you were 90 per cent water and by the time you reached adulthood you were down to around 60â&#x20AC;&#x201C;65 per cent. If you die of old age, you will probably be about 50 per cent water. Drink up.

EatWell | 15

THE WHOLE FOOD BY MEG THOMPSON

DANDELION weed or wonder food? To some, dandelion is a pesky weed, but for those who have eyes to see, it’s a delicious food and powerful medicine.

uffballs, taraxacum, priest’s crown, swine snout, wild endive, blow-balls or white endive — call it what you will, dandelion is one very special plant. The term “dandelion” stems from the French dentde-lion, meaning lion’s tooth, referring to the jagged shape of the leaf. I have strong childhood memories of blowing the seed heads, sending dozens of seeds into the air, off to settle and find a new place to grow. Most people will be familiar with the dandelion’s lush green leaves and tall-stemmed yellow flower. Once the plant has finished flowering, the petals drop off and it transforms into that trademark blow-ball. Dandelions grow throughout the world as weeds and are often thought of as a pesky lawn destroyer owing to their tenacious nature. On the contrary, they are one of the most nutritious plants, and if you believe Disney, fairies are even born of the fluffy seeds. They are cultivated for their medicinal properties and made into herbal teas, tinctures and tablets, and can also be eaten as fresh plants.

[Dandelion leaves] work well in pesto, soups, salads, sautéed, in pasta or smoothies, or in sandwiches.

leaves and a branched stem to differentiate it. The False Dandelions are also edible but are not as palatable as the real deal.

EATING DANDELION

Dandelion has a long history of being used for its nutritional value and was eaten readily during the Great Depression, providing nourishment for low or no cost. It became unpopular after World War II and was replaced by other, more glamorous salad greens when people had more options and money available to them. During the ‘50s and ‘60s, it was deemed a weed by lawn care companies, and the immense nutritional benefits were overlooked in the name of perfect lawns. Since then, however, dandelion’s popularity has been slowly growing over the years and I’ve even seen appearances in some restaurants and cafes, which is exciting.

NUTRITIOUS AND DELICIOUS Dandelion is mainly harvested for its leaves and root, but every part of the dandelion is edible: leaves, roots and flowers. The leaves and roots contain slightly different constituents and have different effects on our bodies. Overall, dandelion has an incredible range of nutrients. It’s a wonderful source of minerals, especially potassium, iron, magnesium, zinc, manganese, selenium, calcium, boron and silicon. This is partly because their roots reach deep into the ground. Dandelion rivals spinach and broccoli in calcium, iron and magnesium status. In terms of vitamins, dandelion offers a significant hit of vitamins A, C, D and some B vitamins. 16 | EatWell

The dandelion leaves have a diuretic action, meaning they increase the flow of urine. As they are so rich in potassium, this compensates beautifully for the loss of potassium with increased urination. Dandelion root supports liver function. The bitter nature encourages the release of bile and saliva, making it a wonderful digestive tonic and useful for constipation and stomach discomfort. Dandelion root also contains oligofructans, has a prebiotic function, stimulating the growth of several strains of bifidobacteria, and provides a source of fibre. The beautiful yellow-orange flowers contain lecithin, which can be useful in liver health and maintaining healthy cholesterol. They make a lovely addition to salads, vegies or even atop a warm bowl of porridge.

HOW TO HARVEST DANDELION If you plan to harvest some fresh dandelion, you do need to be a little careful that you do so in an area free of pesticides, and avoiding areas near building foundations, driveways and busy streets. Make sure you have correctly identified your dandelion, looking for smooth leaves with jagged teeth and a single stem filled with a milky sap. There are a few doppelgangers, the most common being False Dandelion, which has hairy

Meg Thompson is a practising naturopath, cook, mother, writer, health advocate and passionate wholefood enthusiast based in Melbourne.

Photography: Getty Images

GROWING POPULARITY

As mentioned, you can use your dandelion leaves fresh and raw, as a substitute or mixed with your other salad greens. They are bitter in flavour, which is a part of the way they elicit their health effects. They would work well in pesto, soups, salads, sautéed, in pasta or smoothies, or in sandwiches. You can also use dandelion leaves for a tea for more of the diuretic action. The roasted root also makes a delicious tea. In fact, it’s almost coffee-like in its dark and slightly bitter nature. I often recommend it to patients who are trying to cut down on their coffee and who like a more “gutsy” style of herbal tea. It’s delicious with a little milk and honey. You’ll find roasted dandelion root in loose, tea bag or granule form, or you might like to have a go at harvesting and roasting your own dandelion root. The root can also be added to soups or stews. I encourage you to give this versatile, highly nutritious plant a try. Weeding never looked so good!

Fresh is best ORGANIC IS BETTER

WEâ&#x20AC;&#x2122;LL HOME DELIVER IT FOR YOU!

www.lettucedeliver.com.au We are about a food production system that prides itself on integrity and traceability and has at its heart a commitment to human health, animal welfare and the environment.

ARTICLE VETO DIETS

Veto diet s Keto diets limit carbs, resulting in the balancing of hormones and breakdown of fats. Veto diets arise from where keto diets meet vegan living.

Photography: Getty Images

WORDS / CAT WOODS

18 | EatWell

very year there’s a new rollcall of diets favoured by hipsters, fitness fanatics, trend-setters and fashionistas. Paleo remains a strong contender with many embracing the low-carb, high-protein approach that advocates eating like cavemen. Post-paleo, the keto diet has taken hold among gym goers and CrossFit advocates. The keto diet purports to lower body weight, increase metabolism, improve hormonal balance, enhance energy and support muscle growth while maintaining low body fat. Essentially, the keto diet works by limiting carbohydrates, which enable the body to use glucose and insulin as its main energy source. In order to provide energy for the body with limited availability of glucose, the body produces ketones, resulting from the breakdown of fats in the liver. Melbourne nutritionist Maddie Deakin explains, “Ketosis occurs when the body does not have sufficient access to its primary fuel source, glucose. When there are minimal levels of glucose, the body breaks down fat stores and produces ketones to use as a last-resort source of energy.” Where keto becomes veto is when the ketogenic diet meets vegan living. While the UK has seen close to a 300 per cent increase in those identifying as vegan since 2016, Australia is the third-fastest-growing vegan market in the world. In fact, Euromonitor International has shown that in 2016, the vegan packaged food market was worth $136 million and has been estimated to reach $215 million by 2020.

VETO IN ACTION In the most basic terms, veto is a relatively higher fat, higher protein, low-carbohydrate diet that is plant-based with no animal-derived products. Due to lower glucose in the bloodstream, the ketogenic diet has benefits for controlling blood sugar and has been recommended for those with pre-diabetes or type 2 diabetes. Proponents of the ketogenic diet also believe the increased fat intake signals satiety to the body after meals, thus avoiding the “never satisfied” feeling that can result from low-fat diets or high-carb/sugary diets. With a focus on primarily omega-3 healthy fats, this diet has also been shown in some studies to improve cognitive function, improve acne in teenagers and adults and prevent insulin resistance and metabolic disorders. Within two to four days of eating a very low-carbohydrate diet, the body resorts to producing ketones. This would require 30–50g of carbohydrates per day and 0.5g of plant-based protein per kilo of bodyweight. The remainder of calories are derived from plant-based fats, and supplements — where advised by a dietitian or medical professional — are also advocated. Deakin considers the emphasis on low carbohydrates a concern as this limits the amount of nutrient-dense foods such as starchy vegetables and fruit that are allowable. “In general, a plant-based vegan diet is very nutrient-dense, but I generally advise against further restricting other macro nutrients and food groups, which in following a vegan keto diet is necessary. Because a vegan keto diet restricts carbohydrates, it limits the amounts of fruits, legumes, vegetables and other plants allowed. This restriction may lead to nutrient deficiencies.”

Seeds provide healthy fats and vitamins.

Veto is a relatively higher fat, higher protein, lowcarbohydrate diet that is plant-based with no animalderived products. So what do veto followers eat? If it’s plantbased, full of healthy fats, high in protein and low in carbohydrates, consider it part of your new regime. That means you will be eating avocadoes, seaweed (a key source of iodine and essential minerals) and kelp noodles, berries, coconut milk, nuts, vegan protein powders (pea, hemp and brown-rice based), cauliflower, tofu and tempeh, mushrooms, kale, chia seeds, zucchini (the ever-popular zucchini noodles, or zoodles), pumpkin and chickpeas. The growing popularity of online streaming documentaries such as Forks Over Knives and What the Health has also raised awareness around the effect on the environment of livestock, the industrial cultivation of animal products and genetically modified foods, and the intensive water consumption required to maintain our reliance on animals and highly processed food products. The choice to eat vegan is more than a health choice; it’s a choice that is conscious of the impact on the environment now and into the future.

VETO FOOD EFFECTS The foods you consume while eating in a veto diet-friendly way are generally nutritious and health-promoting. Dark leafy greens are a key source of calcium, iron and folate, with kale and spinach particularly nutritious. Cauliflower is nutritious, low in calories and versatile. Cauliflower can be roasted whole, pureed into sauce or soup, processed into rice or served raw. Seeds such as chia, pumpkin, sunflower, sesame and flax provide healthy fats and vitamins which, when combined with plants and proteins, enhance vitamin and nutrient absorption. Many nut-based milks are now fortified with calcium and vitamins D and B12. This is advisable as low calcium and deficiencies in vitamins D and B12 can lead to brittle, vulnerable bones, muscle wastage and nervous system dysfunction.

Cooking with coconut, avocado, olive or sesame oils are all veto-friendly ways to prepare roasted or baked foods, whether a whole cauliflower, pumpkin or jackfruit, which has the texture and flavour of pulled pork (the latest vegan food trend). Author of The Naked Vegan, chef and founder of Sadhana Kitchen, Maz Valcorza advocates and instructs cooking classes in preparing veto meals. “My faves are my green smoothie with avocado and vegan protein. It’s creamy and delicious,” she admits. “For a main, I can’t go past my crispy tofu burger, and for dessert I’m loving the Turkish Delight eggs. The recipes are all on my website for free.” (mazvalcorza.com) PETA (People for the Ethical Treatment of Animals) has a comprehensive range of recipes that are vegan keto on their site, including cauliflower rice, stuffed mushrooms, mung bean “meatballs” and more. Their instagram is a treasure trove of inspiration (@peta_australia). “A healthy diet is a sustainable diet filled with fresh fruits and vegetables and these foods should never be restricted,” says Deakin. Cat Woods is a Melbourne journalist. She founded Ballet Sculpt and teaches this class, yoga and Pilates as well as blogging. Her website is catwoods.me.

CYCLIC VETO There are differing views on the sustainability of the veto diet. Inducing ketosis over a prolonged period may not be healthy in the long term, so there’s an option of “cycling” phases. This would require periods of eating the lowcarb, low-calorie diet (30–50g carbohydrate daily) followed by weeks of allowing a greater ratio of carbs to protein and fats within the diet (reintroducing more fruits and grains). The best advice for anyone new to either ketogenic or vegan diets is to have their health, lifestyle and wellbeing monitored by a professional. Vegan Australia lists veganfriendly health practitioners, from doctors to dietitians, nutritionists and integrative health professionals, by state at vegvic.org.au/vegetarianfriendly-health-professionals. “Long-term, studies show that there really aren’t any benefits to a keto diet, although there are positive results in helping to manage epilepsy in children. In the short term, it can help control blood sugar levels, aid in weight loss and it may increase HDL cholesterol levels (good cholesterol) due to the increase of healthy fats in the diet,” Deakin says.

EatWell | 19

Danielle's Baharat Lamb Shanks

Crockpots oﬀer a great opportunity for slow cooking, allowing you to get the most of aﬀordable ingredients with a minimum of fuss. The added advantage is you don’t have to cook in oils so you are getting low-fat, healthy, delicious meals. For some wonderful crockpot ideas try our Spicy Chickpea & Pumpkin; Moroccan Chicken with Olives, Lemon & Pomegranate; Paleo Vietnamese Beef Pho; Potato, Red Lentil & Green Bean Curry; Spiced Beef Stew; Jalapeño Beans; and Sweet Apple & Blackberry Crumble. 20 | EatWell

Photography: Danielle Minnebo

CROCKPOT COOKING

RECIPES crockpot cooking

BAHARAT LAMB SHANKS RECIPE / DANIELLE MINNEBO A baharat spice mix is one of my favourites to cook with. It’s a Middle Eastern spice mix made up of black pepper, cinnamon, cumin seeds, cloves, nutmeg, cardamom, allspice and paprika. You can buy this mix at most fruit and veg stores or online. Or you can make up your own blend from a recipe online. Serves: 4

250mL red wine 250mL beef stock 250mL passata 2 tbsp tomato paste 2 tbsp honey 1 tsp sea salt 4 tsp baharat spice mix 4 lamb shanks 1 lemon, quartered 1 tsp tapioca flour, added to 2 tbsp water and mixed to avoid lumps ¼ cup dry-roasted pine nuts ¼ cup currants ½ cup fresh mint leaves Cooked basmati rice Steamed greens Set slow cooker to high and add red wine, beef stock, passata, tomato paste, honey, sea salt and spice mix. Mix everything together until combined and add lamb shanks and lemon pieces. Make sure shanks are properly coated in sauce, put lid on and cook for 5 hours. After 5 hours, remove shanks from slow cooker, cover to keep warm and set aside. Pour sauce into large saucepan and add tapioca mixture. Using whisk, beat mixture and simmer over low heat until sauce has thickened. To serve, place lamb shanks on large serving platter, pour over sauce and top with pine nuts, currants and fresh mint leaves. Serve with cooked basmati rice and steamed greens.

MOROCCAN CHICKEN WITH OLIVES, LEMON & POMEGRANATE RECIPE / DANIELLE MINNEBO Slow cookers are a fantastic way to slow-roast a chicken until it’s soft, tender and falling off the bone. Make sure you keep the chicken bones so you can make some nourishing chicken broth with them. Serves: 4–5

2 lemons, cut into quarters 1 onion, roughly sliced ½ cup black pitted olives 1 whole chicken 2 tbsp olive oil ½ tsp sea salt 1 tsp black cumin seeds 1 pomegranate, seeds only Set slow cooker to high and place lemon pieces, onion and olives in base of slow cooker. Set aside while you prepare chicken. I like to butterfly chicken, which is straightforward to do if you have sharp kitchen scissors. You can always ask your butcher to

If you don’t have sharp kitchen scissors, ask your butcher to butterﬂy your chicken for you. Danielle's Moroccan Chicken with Olives, Lemon & Pomegranate

butterfly it for you. To butterfly chicken, place it breast-side down on chopping board. Start from tail-end cavity and cut down each side of backbone with sharp scissors. Save backbone for chicken stock. Turn chicken around so it’s now breast side up. Press firmly in between centre of breasts until you hear a crack and chicken sits flat. Place chicken in slow cooker so it sits on top of onion and lemon mix. Drizzle over olive oil and sprinkle over sea salt and black cumin seeds. Cook on high for 3½ hours. Then, remove the ceramic dish from slow cooker, remove lid and place in oven at 225C and cook for a further 20 mins, until skin is a lovely golden colour. To serve, gently remove chicken from slow cooker dish and place on large platter. Add lemons, olives and onion and drizzle over juices from slow cooker. Just before serving, scatter pomegranate seeds, and enjoy!

APPLE & BLACKBERRY CRUMBLE RECIPE / DANIELLE MINNEBO Slow cookers get used for a lot of savoury dishes, but I often make this sweet crumble recipe in my slow cooker. I mix up the type of fruits I use: sometimes it’s apple and pear; other times I add some strawberries. It really depends on what’s in season. Serves: 4

1kg apples, cored & diced (skin on) 1 cup fresh blackberries ½ cup currants 1 tsp cinnamon 2 tbsp honey Crumble 1 cup blanched almond meal 1 cup brown rice flour EatWell | 21

RECIPES crockpot cooking 2 tbsp ground sunflowers 2 tbsp ground flaxseeds 3 tbsp coconut palm sugar 2 tsp cinnamon ¼ cup ghee or butter Set slow cooker to high and add apple, blackberries, currants, cinnamon and honey. Mix to combine, place lid on and cook for 2 hours. I find you don’t need to add any liquid as the apples give of a lot of liquid when slow cooked. To make crumble, add almond meal, brown rice flour, ground sunflower seeds, ground flaxseeds, coconut palm sugar and cinnamon to mixing bowl. Mix until combined. Add ghee or butter and, using fingertips, rub ghee or butter into flour mix. Continue process until mixture resembles breadcrumbs. Remove ceramic dish from slow cooker and remove lid. Spread crumble mixture across top in even layer. Place dish in oven and bake at 200C for 30 mins, until top is a lovely golden colour.

SLOW-COOKED LAMB & CHICKPEA TAGINE

Danielle's Apple & Blackberry Crumble

Lisa's Slow-Cooked Lamb & Chickpea Tagine

RECIPE / LISA GUY Lamb is a fabulous source of haem iron, which the body needs to make energy and build muscle. Iron is also crucial for red blood cell production to transport oxygen around the body and for making white blood cells to fight off invading pathogens. Serves: 4

Meat Rub 3 tbsp olive oil 4 cloves garlic Zest & juice 1 lemon 2 tsp ground ginger 2 tsp sweet paprika 2 tsp ground coriander 1 tsp ground cumin Pinch sea salt & pepper ¼ tsp chilli flakes 900g grass-fed organic lamb, diced 3 carrots, roughly chopped 1 red onion, roughly chopped ½ yellow capsicum, cut into thick slices 400g tin chickpeas, drained & rinsed ½ cup green olives, halved 3 tbsp raisins 1 cup vegetable or bone broth Combine meat rub ingredients in bowl, add lamb pieces and coat well. Place lamb and excess rub spices in crockpot, along with carrot, onion, capsicum, chickpeas, olives, raisins and bone broth. Cook on low for 8 hours or on high for 4 hours. Delicious served on a bed of quinoa or couscous topped with natural yoghurt, fresh coriander or mint and a wedge of lime.

22 | EatWell

RECIPES crockpot cooking PALEO VIETNAMESE BEEF PHO RECIPE / CHRISTIE CONNELLY With all its gelatinous goodness, this is the perfect soup for gut health and immunity. It’s also a super economical and time-saving dish if you keep the brisket to use for other meals. I love it in a breakfast hash with eggs and greens. I’ve made this soup paleo friendly by using zucchini noodles instead of traditional rice noodles. Serves: 4

Lisa's Spicy Chickpea & Pumpkin Crockpot

SPICY CHICKPEA & PUMPKIN CROCKPOT RECIPE / LISA GUY This hearty dish, made with chickpeas, is a great source of zinc. This essential trace mineral helps support good health by boosting immunity, balancing hormones and supporting reproductive health, improving wound healing and facilitating digestion. Serves: 4

400g tin chickpeas, drained & rinsed 1 red onion, finely chopped 600g diced butternut pumpkin 1¾ cups passata (tomato puree) 3 cups bone or vegetable broth 2 cloves garlic, finely chopped 1 cup dried red lentils 1 heaped tsp ground turmeric 1 heaped tsp ground cumin ¼ tsp chilli flakes 1 tsp sweet paprika 1 tsp ground ginger

Lisa's Thyme Lamb & Vegetable Crockpot

Place all ingredients in crockpot and cook on high for 3 hours or low for 6 hours. Delicious served with greens such as baby kale or rocket, a spoonful of natural yoghurt or mango chutney, and quinoa, brown rice or cauliflower rice, topped with seeds.

THYME LAMB & VEGETABLE CROCKPOT RECIPE / LISA GUY This nourishing meal is loaded with important nutrients. In moderation, lamb is a fabulous source of protein, iron, vitamin B12, other essential B vitamins and selenium. Always look out for grass-fed organic lamb, which is free from hormones and naturally has a high percentage of beneficial omega-3 fats which are good for your brain. Serves: 4

1 leg grass-fed organic lamb, boneless (around 1.5kg) 3 potatoes, quartered 3 carrots, roughly chopped 1 onion, quartered ½ cup bone broth or vegetable broth Meat Rub Juice 1 lemon 2 tbsp raw honey 2 tbsp wholegrain or Dijon mustard 2–3 cloves garlic, minced Pinch sea salt & pepper 1 tbsp olive oil 1 tbsp chopped rosemary 1 tbsp chopped thyme Combine meat rub ingredients together and rub into leg of lamb. Brown lamb on all sides in frying pan. Place vegetables, meat and broth in crockpot. Cook on low for 6–8 hours.

24 | EatWell

500g beef shin bones 500g oxtail bones 500g piece brisket 5cm piece ginger 1 onion, unpeeled, sliced in half lengthways 3 garlic cloves, unpeeled 3 star anise 2 cinnamon sticks 2 tbsp whole coriander seeds 1 green cardamom pod 3 whole cloves 2 tbsp coconut sugar 80mL fish sauce 1 tsp salt 500g zucchini noodles 350g beef eye fillet, very thinly sliced 4 handfuls bean sprouts 1 bunch Vietnamese mint, leaves picked 1 bunch coriander, leaves picked 2 red chillies, sliced 1 lime, sliced into wedges Place shin and oxtail bones in large stockpot and cover with water. Bring to rapid boil and cook for 10 mins to remove impurities like blood particles and extra fat. Drain and rinse, then place in slow cooker pot with beef brisket. Place ginger, onion halves cut side up and garlic cloves on tray. Cook under overhead grill in oven for 5 mins until completely blackened. Peel blackest skin off and discard. Add remaining grilled goodness to slow cooker. Place star anise, cinnamon, coriander seeds, cardamom and cloves in small frying pan and cook over high heat for 1–2 mins, stirring constantly until fragrant. Take care not to burn spices! Add to slow cooker and fill with fresh cold water to almost cover bones. It’s good if some are peeking over top of water as these will brown and add more flavour to the broth. Add coconut sugar, fish sauce and salt, and stir. Cook on low for 8 hours. I usually leave it for 24 hours for maximum nutrient extraction and flavour. Remove brisket with tongs to plate, then strain broth through fine sieve and discard solids. You have two choices here: you can thinly slice brisket and set aside to serve in broth; or keep brisket for sandwiches or other uses. Blanch zucchini noodles in large saucepan of boiling water for 30 secs, then drain and divide among bowls. Top with thinly sliced eye fillet, and brisket, if using. Ladle over hot broth and top with bean sprouts, fresh herbs, chilli and lime.

RECIPES crockpot cooking Christie's Paleo Vietnamese Beef Pho

This soup is delicious and itâ&#x20AC;&#x2122;s also great for gut health and immunity.

EatWell | 25

RECIPES crockpot cooking Christie's Lentil Stuffed Capsicum

LENTIL STUFFED CAPSICUM RECIPE / CHRISTIE CONNELLY This dish is really simple to throw together in the morning to cook while you’re at work. I’m always amazed how relaxing it is to arrive home to the smell of a finished dinner wafting from the slow cooker. This dish works really well with quinoa instead of rice, if you prefer. Serves: 6

1 onion, diced 1 tbsp olive oil 2 cloves garlic, diced 400g tin tomato puree Pinch dried oregano 2 cups cooked rice 400g tin lentils, drained 2 tbsp sun-dried tomato pesto 2 tbsp chopped flat-leaf parsley, plus extra to serve 2 spring onions, finely sliced 6 large capsicums, various colours 3 bocconcini balls, sliced in half Cook onion in olive oil over medium heat until softened, then add garlic and cook for 1 min more until fragrant. Add tomato puree and oregano and stir to combine. Pour into slow cooker pot. Place rice, lentils, pesto, parsley and spring onion in large bowl and mix to combine. Stuff capsicums with mixture and place in slow cooker snugly side by side. Cook on low for 8 hours or high for 4 hours. Place cheese on top of each capsicum and keep cooking for 10 mins until melted. Serve topped with extra parsley and a side salad. 26 | EatWell

Although it’s wonderfully “creamy”, this dish is dairy free.

Christie's Broccoli & Cauliflower Soup

BROCCOLI & CAULIFLOWER SOUP RECIPE / CHRISTIE CONNELLY The long cooking time in this recipe really accentuates the strong cauliflower and broccoli taste and smell, which is delicious if you’re a fan, but it’s not for everyone. Here, I’ve used soaked and blended cashew nuts in place of cream to make it vegan. You might be surprised at just how beautifully “creamy” it tastes. Serves: 4–6

1 cup raw cashews 1 large leek, white part only, finely sliced 2 tbsp olive oil 400g head broccoli 900g head cauliflower, leaves removed Salt & ½ tsp ground white pepper Steamed extra broccoli & cauliflower, to serve

Place cashews in large bowl and cover completely with cold water. Allow to soak for 4 hours while soup cooks. Cook leek in olive oil over medium heat for 5–10 mins until nice and soft and beginning to brown. Scoop into slow cooker. Slice broccoli into very large florets and slice stem into discs. Repeat with cauliflower and add both to slow cooker. Fill with water to cover halfway up vegetables. Cook on low for 4 hours. Drain cashews and place in high-powered blender. Pour in ½ cup filtered water and blitz until smooth and creamy. Puree soup with stick blender or add in batches to blender. Stir in the cashew cream and season with salt and white pepper. Serve with extra steamed vegies on top or chunks of sourdough for dipping.

No tricks. Just crackers.

Meg's Beetroot & Sumac Stew

Meg's Spiced Beef Stew

expensive cut of beef that’s perfect cooked over a long time. Serves: 6

This stew goes equally well with rice or polenta.

BEETROOT & SUMAC STEW RECIPE / MEG THOMPSON This is a great way to use beetroot and enjoy its iron- and fibre-rich nature. Save the leaves from your bunch and either add them to the stew at the end or use them as a garnish. Serves: 4

1 tbsp oil 1 small onion, peeled & diced 3 cloves garlic, peeled & chopped 1 medium beetroot, peeled & chopped into 2–3cm chunks 1 large carrot, diced 1 tsp ground cumin ½ tsp ground cinnamon ½ tsp sumac 400g tin tomatoes 1 cup vegetable stock 400g tin chickpeas, drained & rinsed ½ tsp sea salt Juice 1 lemon, to serve 1 avocado, to serve 28 | EatWell

Fresh dill & parsley, to serve Cooked rice, quinoa, millet or polenta, to serve Add oil and onion to frypan and sauté for 5 mins until soft. Add garlic and cook for 1 min more. Transfer mix to slow cooker and add all other ingredients. Cook on low heat for 6 hours (high for 4–6 hours) or until beetroot has softened and you can easily pierce it with knife. Taste and add salt if necessary. Add lemon juice, avocado, dill and parsley as desired and serve alongside rice, quinoa, millet or polenta.

SPICED BEEF STEW RECIPE / MEG THOMPSON This stew was inspired by a traditional beef bourguignon, but I have spiced it up a little (quite literally!) by adding star anise, cloves and cinnamon. The result is a delicious, hearty and slightly exotic stew that will please the whole family. It uses chuck steak, which is a less

1kg chuck steak, cut into 3cm chunks 1 cup red wine ¼ cup tomato paste ¼ cup tamari or soy sauce 2 tbsp cornflour 2 cups stock 2 whole star anise 2 whole cloves 1 cinnamon stick 4 cloves garlic, peeled & chopped 1 tbsp fresh thyme leaves 250g mushrooms, thickly cut 500g sweet potato or potato (or a mix), chopped into 3–4cm pieces 3 carrots, roughly chopped Large handful kale, hard stems removed & leaves roughly chopped Cooked rice, quinoa, mashed potato or polenta, to serve Fresh parsley, to serve Black pepper Add beef chunks to large frypan with a little oil. Cook over medium heat until lightly browned on each side and add to slow cooker. Add red wine to frypan and simmer for 5 mins, stirring to pick up sticky bits left from meat. Add tomato paste, tamari and cornflour and whisk together, simmering for another few mins. Add stock, star anise, cloves, cinnamon, garlic, thyme, mushrooms, sweet potato and carrot to slow cooker and turn to high. Cook for 6–8 hours (8–10 hours on low heat), adding kale for last few mins to wilt. Taste and add sea salt if necessary, depending on saltiness of stock. Serve with rice, quinoa, mashed potato or polenta with loads of fresh parsley and a little black pepper, as desired.

RECIPES crockpot cooking JALAPEÑO BEANS RECIPE / MEG THOMPSON Homemade baked beans are the best! They are delicious by themselves on toast or equally comforting alongside eggs, avocado or your favourite grain. Packed with protein, iron and magnesium, they make an inexpensive but nutritious meal. Serves: 6

200g uncooked white beans, soaked 1 tbsp oil 1 onion, peeled & diced 5–6 garlic cloves, peeled & chopped 1 tsp ground cumin ½ tsp ground cinnamon 1 tbsp chopped jalapeño pepper 1 tbsp tomato paste 400g tin tomatoes 2–3 cups vegetable stock 2 tbsp apple-cider vinegar 1–2 tbsp maple syrup, to taste

Soak beans overnight (or for 8 hours) in plenty of cold water and a squeeze of lemon juice. Drain and rinse well. Add oil and onion to frypan and sauté for a few mins until soft. Add garlic and cook for another few mins. Add cumin and cinnamon and cook for 30 secs until fragrant. Transfer mix to slow cooker, being sure to scrape all goodness from pan. Add beans, jalapeño, tomato paste, tomato and stock, and cook for 6–7 hours on high (8–10 on low), or until beans are cooked through. 1 hour or so before end of cooking time, add apple-cider vinegar, maple syrup and good pinch of salt. Taste mixture and add a little more salt if needed, depending on saltiness of stock. Serve with a few slices of sourdough toast, salad greens or your favourite grain.

EatWell | 29

RECIPES crockpot cooking

Wait until serving to add a zingy squeeze of lemon juice.

Adam's Tomato, Basil & Puy Lentil Soup

TOMATO, BASIL & PUY LENTIL SOUP RECIPE / ADAM GUTHRIE Puy lentils are small brown lentils that don’t need to be soaked before cooking. Serves: 4

8 large tomatoes, diced 2 whole garlic cloves 2 handfuls fresh basil leaves 1.25L liquid vegetable stock 2 cups uncooked Puy lentils 1 tbsp smoked paprika 1 tsp chilli powder 2 handfuls kale, shredded Place tomato, garlic cloves, basil leaves and vegetable stock in blender and puree into liquid. Pour tomato liquid into crockpot. Add puy lentils, smoked paprika and chilli powder. Mix well. Set crockpot to cook. Before serving, add shredded kale to soup with some salt and pepper to taste. Serve.

PUMPKIN & CHICKPEA CASSEROLE RECIPE / ADAM GUTHRIE There’s nothing better than coming home to a warming, aromatic, sweet pumpkin casserole after a busy day at work. Serves: 4

Adam's Pumpkin & Chickpea Casserole

POTATO, RED LENTIL & BEAN CURRY 1½ cups cooked chickpeas ½ pumpkin, chopped into cubes 4 tomatoes, diced 2 large potatoes, cut into thin slices 1 onion, finely chopped 2 garlic cloves, finely sliced 2 tsp ground cumin 2 tsp ground cinnamon ⅛ tsp saffron threads 1 red chilli, thinly sliced 2½ cups vegetable stock Juice 1 lemon Handful fresh coriander leaves, chopped Cooked wholemeal couscous, to serve Place all vegetables, spices and stock in crockpot and stir well. Set to cook. Just before serving, add salt and squeeze of lemon juice to taste. Serve with freshly chopped coriander leaves on top and wholemeal couscous on side. 30 | EatWell

RECIPE / ADAM GUTHRIE If you’d like to serve this curry with rice you can pre-cook it and keep it in the freezer until needed. Just pop it into the microwave for a few minutes. Serves: 4

1 onion, finely diced 2 garlic cloves, finely sliced 700g potatoes, diced 4 carrots, chopped into small dice 2 handfuls green beans, chopped 2 tbsp curry powder 2L liquid vegetable stock 2 cups uncooked red lentils Handful fresh coriander, roughly chopped Place all vegetables, curry powder, stock and lentils in crockpot. Set crockpot to cook. Before serving, stir in the chopped fresh coriander, then add salt and pepper to taste.

Adam's Potato, Red Lentil & Bean Curry

ARTISAN ALLEY DRINKING CACAO

AZTEC GOLD Back in the days of the Mayans and Aztecs, cacao was revered and worshipped, and its ďŹ rst role in their culinary and religious cultures was as a drink. We spoke to two drinking cacao producers who are recreating this divine drink in a manner similar to the ancient ways of our past. WORDS / RAQUEL NEOFIT 32 | EatWell

Photography: Getty Images

drinking cacao

ong before we began turning cacao into the chocolate we know today, it was crushed and consumed as a dark, bitter drink at religious ceremonies throughout the South Americas. Without modern heat processing, cacao retained its high levels of nutrients and the ancients recognised the health benefits, revering it for its superfood qualities and simply adding a touch of chilli to enhance its flavour. Unfortunately, as modern-day processing methods developed and we discovered sugar on a commercial level, the hot cacao drink of the past turned into what we now know as hot chocolate — a poor, sickly-sweet version of a drink that was once nutritious and healing. Thankfully, some new players are emerging on the hot chocolate front, taking it back to the days of the ancient South Americans and creating some truly divine artisan drinking cacaos.

THE NAME GAME There can be a lot of confusion around the different names given to a hot drinking chocolate: drinking cacao, drinking cocoa, hot chocolate and drinking chocolate are a few of the common ones. For Joel Siwak, owner and chocolatier at Nib and Noble, The Cacao Co, it’s the difference in ingredients and how the cacao is prepared that count. “Whether you call it drinking cacao, drinking cocoa or hot chocolate, it’s all kind of the same thing in the end to those of us in the industry. You need to break it down and talk about how the cacao is processed and what that means to the ingredients,” Siwak says. The best drinking chocolate (and when we talk about the best we mean the one with the highest concentration of nutrients that has a well-balanced flavour) is created from raw cacao. Matt Chimenti, owner of Origins Organic Chocolate, agrees that an artisanal product should be natural, not over processed and not heat treated. “A lot of big manufacturers sort of play on the whole confusion between cacao and cocoa; they market their product as being raw cacao, which essentially it is, but after they make up their 100 per cent pure chocolate it goes through a hydraulic press. During this pressing, the heat generated from friction removes all of the oils from the cacao butter, so what you end up with is a compressed mass of solids without any nutrition,” Chimenti says.

THE CACAO BEAN — FLAVOUR AND NUTRITION Siwak believes the best way to retain the nutrition in cacao beans is to allow them to dry and semi-ferment in the sun. “This way they retain all of the good fats, minerals, nutrients and antioxidants, and you end up with a more natural, raw chocolate flavour. “It’s a lot more bitter than a heat-treated bean, though, because heat treating can reduce the bitterness; you just have to work out the best way to counteract that bitterness with the right sugars and a little bit of salt,” Siwak says. The low temperature of sun drying doesn’t alter the flavour of the cacao, either, unlike heat treatments that not only change the

flavour but darken the colour of cacao, too. After the beans have been removed from their husks, they should be dried in the sun immediately and then crushed. Siwak likes to refer to it as “cold crushed”. Chimenti has developed a unique artisanal process for the final step in creating an exceptional organic drinking chocolate. “I make up my 100 per cent chocolate, retaining maximum nutrition within the product, and then I dry that chocolate out and develop a crystal structure within it. The type of crystal structure I’m looking for to create a drinking chocolate is a type six crystal,” he says. A type six crystal structure creates a brittle chocolate, not suitable for tempering or moulding into bars but perfect for crushing into a drinking chocolate. “After about two to three weeks it’s dried, aged, bloomed and ready to be crushed and pulverised into artisanal drinking chocolate,” Chimenti says. This process, like Siwak’s, retains almost all the cacao butter, losing only around 10 per cent of its mass, therefore retaining more nutrients. “That’s where all the nutrition is, within the oil itself, and retaining those nutrients ... that’s what it’s all about,” Chimenti says.

IN A CUP A cup of healthy, nutrient-dense drinking cacao, or hot chocolate as we’ve come to call it today, should be a combination of three ingredients: crushed cacao beans, a healthy sweetener and milk. However, if you’re a purist and crave the real bitter kick, there is certainly 100 per cent pure drinking cacao, too. Although you shouldn’t find any preservatives in a true drinking cacao, keep an eye out for unnecessary fillers like maize starch or milk powders, and of course the amount of added sugar and its source. Fillers and sugars only bulk out the cacao mix and reduce the price of the products for those creating them. “If you go back in history, you can see how it was initially prepared by the Aztecs, just with sun-dried, crushed cacao beans and a little chilli; that’s where traditional hot chocolate comes from,” Siwak says. The biggest hurdle to overcome with drinking cacao is the sweetness factor: finding the right sweetener that doesn’t overpower or hide the natural chocolaty flavour. There’s a lot that can influence the sweetness of a drinking cacao. “We undertook a lot of testing with different types of sweeteners and decided on coconut sugar for our drinking chocolate. We even found we get a different taste, depending on where the coconut sugar comes from and what variety it is. You can get a very different taste depending on where it has been grown and what environment it has grown in,” Siwak says. The goal is to find a sweetener that offers balance — not too much sweetness or bitterness; a balance of flavour where everything works in harmony without one taste standing out more than another. “We like the caramel tones that coconut sugar gives drinking cacao,” Siwak adds. For a completely sugar-free option Siwak turns to xylitol, which offers the drinker a different flavour balance with a darker undertone.

Add a pinch of chilli for the ultimate drinking cacao experience.

A cup of healthy, nutrient-dense drinking cacao ... should be a combination of three ingredients: crushed cacao beans, a healthy sweetener and milk. Chimenti, on the other hand, prefers rapadura sugar for his house-blend drinking chocolate and combines four separate dark chocolates that he’s aged and bloomed for the ultimate soul-warming drink.

MILK MATTERS All that’s really left to consider is the milk choice. While all milk contains a certain amount of naturally occurring sugars, some add more natural sweetness than others. Siwak favours a coconut milk blend with cashews for a naturally thicker and creamier taste, but you can use any milk you have at hand, be it a dairy milk, nut milk or coconut milk. In fact, often you’ll find a much better flavour balance from a vegan milk than you will from a cow’s milk, and since all artisanal drinking cacaos are vegan at heart, that’s great news for anyone wanting to avoid an animal milk. Final tip: froth your milk and try adding a little dash of mineral-rich salt, some cinnamon and a pinch of chilli for the ultimate drinking cacao experience. Raquel Neofit is a recipe developer and freelance writer specialising in food, horticulture, travel and all things lifestyle-related. Follow Raquel’s quest for a “life lived in balance” on Instagram @raquelneofit EatWell | 33

RECIPES snacks for work

SNACKS F R W K When you’re at work and things get busy it’s all too tempting to reach for a chocolate bar or something sweet, fatty and easy. Those fast-food snacks might give you a temporary lift but the long-term eﬀects are not so good. You can’t change the fact that work gets busy but you can avoid that easy reach for some bad food by having good food ready and on hand. Why not pack some of these delicious body and brain boosters for your work day: Cinnamon Almond Balls; Earth Cookies; Turmeric Vegetable Loaf; Easy Green Salad with Avocado & Hummus; Rainbow Cheese Crisps; Nut Butter Jars; and Strawberry Bliss Balls.

34 | EatWell

Lisa's Cinnamon Almond Balls

CINNAMON ALMOND BALLS RECIPE / LISA GUY These delicious protein balls are the perfect healthy treat to take to work to have with your morning or afternoon cup of tea. Packed with protein, dietary fibre and healthy fats, these balls will keep your blood sugar levels nice and balanced and sugar cravings at bay. Makes: 12 bliss balls

These scrumptious bliss balls give you a protein hit that will balance blood sugar levels.

2 tsp ground cinnamon 3 tbsp raw honey ½ cup almond meal ¼ cup almond butter or tahini ½ cup rolled oats ½ cup coconut flakes Place all ingredients in your food processor and blend until well combined. Roll into small balls and store in fridge in airtight container until ready to eat.

STRAWBERRY BLISS BALLS RECIPE / LISA GUY Satisfy your sugar cravings with these delicious Strawberry Bliss Balls. Having a nutritious protein-rich snack in the afternoon will help balance your blood sugar levels, boost your energy levels and give you a sense of satiety, so you’re less likely to go for unhealthy cookies and convenience foods when you get that common afternoon energy slump. These balls are also a great source of vitamin C, zinc, magnesium and healthy fats. Makes: 12 bliss balls

1 cup raw cashews or almonds 8 medjool dates, pitted ½ cup desiccated coconut 2 heaped tbsp vanilla or berry protein powder (plant-based or whey) ⅓ cup mixed seeds (hemp, sunflower, pumpkin, linseed) ¾ cup diced strawberries Extra coconut, to roll Blend all ingredients together in food processor until well combined and crumbly. If mixture is too moist, add extra coconut and seeds. Roll into small balls and roll in extra coconut, then store in fridge in airtight container until ready to eat. Tip: Blitz coconut flakes in food processor first if you’d like finer mixture to roll balls in.

EARTH COOKIES RECIPE / LISA GUY These wholesome cookies make an excellent mid-morning or afternoon work snack. Made with oats, they contain slow-release complex carbohydrates to help fuel your brain and body throughout the day. Oats are also an excellent source of dietary fibre to support digestive and cardiovascular health. Makes: 10 cookies

1½ cups whole oats 40g desiccated coconut 50g pepitas 50g raw almonds

Lisa's Strawberry Bliss Balls

90g pure maple syrup 50g cold-pressed coconut oil, melted 1 tsp vanilla bean paste or extract 7 medjool dates, pitted 2 tbsp hemp seeds or flaxseeds, plus extra for topping Preheat oven to 160ºC and line cookie tray with baking paper. Place all ingredients in food processor and pulse until well combined. Form balls of mixture (around 2 tbsp), place on cookie tray and press down with fork. Sprinkle with hemp seeds and press into top of cookies. Bake for around 25 mins, until golden brown all over. Allow to cool completely before eating Stores well in airtight container in fridge.

Lisa's Earth Cookies

EatWell | 35

RECIPES snacks for work

Danielle's Nut Butter Jars

These jars travel well and provide vitamins, minerals and protein.

NUT BUTTER JARS RECIPE / DANIELLE MINNEBO This is my favourite go-to snack for work. It travels really well in your bag and it makes the perfect vegetable/protein-rich snack. Serves: 1

2 tbsp almond butter Pinch sea salt, to taste 1 tsp olive oil 1 tbsp chia seeds Mix chopped vegetables such as carrot, celery, capsicum Use a clean recycled jar for this recipe. Add almond butter, sea salt, olive oil and chia seeds. Mix. Add different vegetable sticks and push down into nut butter so they stay in place Make sure you have cut them same length as jar so you can put the lid on. Store in fridge.

TURMERIC VEGETABLE LOAF RECIPE / DANIELLE MINNEBO This is a great loaf! A slice of this for morning or afternoon tea provides you with a good serve of vegetables, protein, healthy fats and antioxidants from the turmeric and pumpkin. Makes: 15 slices

1 onion, diced 200g raw grated carrot 200g raw grated pumpkin 36 | EatWell

Danielle's Turmeric Vegetable Loaf

Danielle's Banana Bread

¼ cup olive oil 2 tsp seeded mustard 6 eggs 1 cup brown rice flour or buckwheat flour 2 tsp turmeric 1 tsp sea salt 1 tsp baking powder Preheat oven to 180C. Grease and line tin. Add onion, carrot, pumpkin, olive oil, seeded mustard and eggs to bowl and mix until combined. Then add remaining ingredients and mix again until combined. Pour mixture into lined bread tin and bake for 1 hour until golden brown and firm to touch. Allow to cool before slicing. Best stored in fridge for up to 5 days.

BANANA BREAD RECIPE / DANIELLE MINNEBO This banana bread is packed full of more nutrient-dense flours and nut meals when compared to a traditional banana bread. It’s also a gluten-free loaf, richer in protein and healthy fats, which will keep you fuller for longer. Makes: 15 slices

4 bananas 2 eggs 90mL olive oil 100g blanched almond meal 90g coconut palm sugar (optional) 60g brown rice flour

60g buckwheat flour 25g tapioca flour 2 tbsp chia seeds 2 tbsp flaxseeds 1 tsp ground cinnamon 1 tsp baking powder Preheat oven to 180C. Grease and line tin. Add all dry ingredients to bowl and mix until combined, then set aside. Add 3 bananas, eggs and olive oil to blender and blend to smooth batter. Pour into bowl with dry ingredients and mix together well. Pour mixture into bread tin, cut last banana in half and use it to decorate top of banana bread. Bake for 50 mins until golden brown.

Not all snacks are created equal. 3UƆ8šOƐ $XƊ7ů$Oƀ$ū 0ŸšH 2Zƅ(š HEALTHY BODIES *UŸ0Ű RŽ 3UƆ7ŢLƅ

CELL PROTECTION +ƀŤK Lƅ 6Hƃ(ūLƌŪ 9LƋ$ŪLƅ Ţ

IMMUNITY SUPPORT

SOURCE OF OMEGA 3 ALA

+ƀŤK Lƅ 6Hƃ(ūLƌŪ 6Rƌ5ŠŢ RŽ =ƀūF

BRAIN FOOD +ƀŤK Lƅ 9LƋ$ŪLƅ % 6Rƌ5ŠŢ RŽ 0Dž1Ţ6ƀŲP

PURE AUSTRALIAN HONEY

GLUTEN FREE HEALTHY HEARTS OƆŴ Lƅ 6RŻ,ŲŪ

Şƍ$LũDŹ/H Lƅ WťH ťż$OűK ţƆƆ' Şƀ6OŢ Ɔ) ŶRƌƉ 6XŭHƉ0DůNż7 ŞQŻ HųHƉ<ZťHƉ( ŤRƆ' ŰQŸ&NŰ Ÿ5H IƆƌ1š

RECIPES snacks for work

Make daily portions of this salad in advance and store them in the fridge. SALAD WITH AVOCADO & HUMMUS RECIPE / ADAM GUTHRIE If you do a little food preparation on a Sunday, your work lunches will be a breeze to put together and give you the energy to do your best. Serves: 2

1 sweet potato, chopped into bite-sized cubes & roasted 1 cup hummus (recipe below) 4 handfuls green salad leaves 1 Lebanese cucumber, chopped ½ ripe avocado, sliced ½ cup sliced red cabbage, sliced 38 | EatWell

Adam's Salad with Avocado & Hummus

Handful fresh parsley, chopped into sprigs 2 tsp sambal oelek (optional) Salt & pepper, to taste Hummus 2 garlic cloves, peeled ¼ cup tahini ½ cup lemon juice ½ tbsp salt 2 cups water 3 cups cooked chickpeas Preheat oven to 200°C. Place sweet potato cubes on greaseproof paper-lined baking tray. Bake for 20–30 mins

until cooked through and edges have evenly started to brown. Remove from tray when cooled and place in airtight container in fridge until required. To make hummus, add all ingredients except water to food processor/blender. Puree and slowly add 2 cups of water. Process until smooth. Add more salt if required. Place greens in container, add cabbage, add some sweet potato cubes, add spoonfuls of hummus around salad leaves. Add sprigs of parsley. Add some sambal oelek or favourite chutney to salad. Add salt and pepper to taste. Serve weekly portions in a few containers and keep in fridge.

RECIPES snacks for work Adam's Green Salad with Roasted Pumpkin & Sauerkraut

GREEN SALAD WITH ROASTED PUMPKIN & SAUERKRAUT RECIPE / ADAM GUTHRIE It’s very easy to eat well with a delicious salad if you can do a little cooking at the weekend, such as the pumpkin and dressing in this dish. Serves: 2

Oil-Free Salad Dressing 1 tsp miso paste ⅓ cup water 2 whole olives, pitted 2 tbsp brown-rice vinegar Pinch black pepper ½ tsp maple syrup 1 tbsp dulse flakes ½ pumpkin, cut into large wedges 6 cups mixed lettuce leaves ½ red capsicum, sliced into strips ½ ripe avocado, sliced into strips 2 cups baby spinach leaves ½ cup sauerkraut Preheat oven to 200ºC. Add all dressing ingredients to high-speed blender and blend until smooth and creamy. Store in a container in fridge until required. Place pumpkin wedges on baking tray lined with greaseproof paper. Roast for 30 mins or until cooked through and lightly browned. Set aside to cool. Add salad leaves to lunch container, top with red capsicum, avocado, spinach leaves, sauerkraut and, finally, roasted pumpkin. Drizzle the dressing over the salad.

Adam's Grated Vegetable & Mixed Bean Salad

GRATED VEGETABLE & MIXED BEAN SALAD RECIPE / ADAM GUTHRIE This is a great salad that can be made ahead of time, placed in the fridge and enjoyed throughout the week. Serves: 4

2 cauliflower florets, grated ¼ red cabbage, finely shredded 1 zucchini, grated 1 cucumber, diced 1 large celery stalk, chopped 1 red onion, finely sliced Handful salad leaves, roughly shredded ½ bunch mint leaves, finely chopped Bunch parsley, finely chopped 1 avocado, flesh roughly chopped Juice 1 lemon 400g tin cooked mixed beans Salt & pepper, to taste 1 cup walnuts, roughly chopped Place grated florets in bowl. Add shredded red cabbage, grated zucchini, diced cucumber, sliced celery, sliced red onion, shredded salad leaves, chopped mint and chopped parsley. Add chopped avocado and squeeze lemon juice over salad ingredients. Add drained mixed beans to bowl and some salt and pepper to taste. Mix well with hands, crushing avocado to ensure it coats other ingredients. Add chopped walnuts and mix well. 40 | EatWell

RAINBOW CHEESE CRISPS RECIPE / GEORGIA HARDING I’ve made these crisps with parmigianoreggiano, a real parmesan cheese which, as I’ve discovered over the years, many lactose-sensitive people find much easier to digest than other cheeses. As a general rule, the longer a cheese is aged, the more time bacteria have had to break down sugars, resulting in lower overall lactose content. For those with sensitive stomachs, heavily aged cheeses are often well tolerated. Plus, I find a little really satisfies, so it’s a great snack.

Serves: 4

1 cup grated parmesan ½ cup grated carrot & zucchini 1 tbsp chia or sesame seeds Preheat oven grill to 150ºC. Line baking tray with non-stick baking paper. In muslin cloth or paper towel, squeeze grated vegetables to remove moisture. Mix cheese and vegies together in bowl and arrange very thin layers on baking paper (I used an egg ring to shape them).

Sprinkle over seeds and grill for 5–7 mins, keeping an eye on them so they don’t burn (I find grills can vary in temperature, so keep an eye on them the first time you make them). They need to brown for 1–2 mins and you’ll smell the cheese cooking when they are ready. Remove from oven and allow to cool completely. They will crisp as they cool (pop in freezer to fast track). Store in airtight container in freezer. Tip: Make sure the mix is very thin and cooked for long enough or they won’t be crisp (though still yummy). If they soften, pop them in the freezer for a few minutes to restore a crunch.

These crisps use a real parmesan cheese, which some lactosesensitive people ﬁnd easier to digest than other cheeses.

EatWell | 41

RECIPES snacks for work ROASTED ALMONDS 3 WAYS RECIPE / GEORGIA HARDING Roasted almonds are a nourishing snack that’s perfect to keep in your drawer at work for a really convenient snack. Several studies have concluded that including almonds in your diet is protective against heart disease and diabetes. Recent research has found that including a handful of almonds in the diet of participants reduced hunger and did not contribute to weight gain. In fact, quite the opposite. Many studies suggest that those who include nuts in their diet regularly are less likely to gain weight. Makes: 1 cup Georgia's Toasted Seaweed Chips

TOASTED SEAWEED CHIPS RECIPE / GEORGIA HARDING These Toasted Seaweed Chips make a very nourishing savoury snack that my whole family loves. Stopping at one is virtually impossible! They’re a light but super-delicious snack. Serves: 4

1 tbsp tamari or aminos (liquid coconut) 1 tbsp sesame oil Yaki nori sheets (for sushi)* Optional toppings such as sesame seeds & nutritional yeast Preheat fan-forced oven to 150ºC. Mix together tamari and sesame oil in a small bowl. Brush shiny side of nori sheet with oil/ tamari mix (right to edges), sprinkle with

optional toppings and place another sheet, rough side down, on top. Repeat with 2–3 more sheets (to make stack of 3–4 sheets). Place on baking tray lined with baking paper and place another piece of baking paper on top. Weigh it down with another baking tray (filled with pastry weights). You don’t have to weigh it down; it just stops the sheets curling (but doesn’t affect the taste). Bake for 10–15 mins until crisp at edges. Cut with large sharp knife (you can pry into single sheets or leave as a stack) and enjoy immediately or store in small airtight container. These are very sensitive to humidity, so if storing them, always add moisture absorber from packet of nori to container or they will lose crispiness. *Available in Asian food section of the supermarkets or health-food stores.

Tamari Almonds 1 cup raw almonds 1–2 tbsp tamari (enough to just cover nuts, not soak them) Preheat oven 150ºC. Place raw almonds on tray lined with baking paper (in single layer). Roast for about 15 mins. Remove from oven and drizzle with tamari (enough to just cover nuts, not soak them). Return to oven for another 20 mins or until almonds are crunchy and tamari has formed crunchy, salty coating. Indian Spiced Almonds 1 cup raw almonds 1 tbsp melted coconut oil ½ tsp garam masala ½ tsp ground cumin Good pinch sea salt Pinch cayenne pepper or chilli flakes, for spiciness

Georgia's Roasted Almonds 3 ways

Preheat oven to 150ºC. Place almonds on tray lined with baking paper (in a single layer). Mix together coconut oil, garam masala, cumin and sea salt and mix through the almonds until well coated. For a bit of spice, add cayenne pepper or chilli flakes. Roast for about 20 mins or until almonds are crunchy. Sweet Spiced Almonds 1 cup raw almonds 1 tbsp melted coconut oil or macadamia oil 2 tbsp rice-malt syrup, honey or maple syrup ½ tsp ground cinnamon ½ tsp mixed spice

All three of these recipes can be applied to any nut you fancy.

42 | EatWell

Preheat oven to 150ºC. Place raw almonds on tray lined with baking paper (in a single layer). Mix together coconut oil or macadamia oil, rice-malt syrup, honey or maple syrup, cinnamon and mixed spice. Stir through almonds until well coated. Roast for about 20–30 mins or until almonds are crunchy. As they cool, the coating will harden to become crunchy. Tip: These mixes can be applied to any nut.

SPONSOR RECIPES PROCAL Grilled Pulled Lamb & Spiced Yoghurt Pizza

procal GRILLED PULLED LAMB & SPICED YOGHURT PIZZA RECIPE / PROCAL Serves: 2

Award-winning Procal Authentic Greek Yoghurt has done it again! Delicious and creamy, the yoghurt recently won gold at the Australian Dairy Industry Awards. Procal Authentic Greek Yoghurt is made using only the finest ingredients with no added sugar, colours or preservatives.

44 | EatWell

Pizza base (Greek-style pita bread or Lebanese bread) 1½ tbsp tomato paste Oil 300g cooked lamb (thinly sliced rump steaks work best. Alternatively, left-over roast lamb or lamb chops off the bone can be used) Salt & pepper 1 cup mozzarella cheese 1 cup baby spinach leaves Yoghurt Drizzle ½ cup Procal Authentic Greek Natural Yoghurt

¼ cup chopped mint leaves 1 tsp minced garlic Preheat oven to 200°C. Place pizza base on oven tray and evenly spread tomato paste over base. Heat drizzle of oil in frypan on high heat. Pat lamb dry and season with salt and pepper. Cook for 2–3 mins each side, aiming for medium-rare. Note: the lamb will be recooked on top of pizza, so only a light pan-fry is needed. Rest for 2–3 mins then slice. Evenly top pizza base with mozzarella cheese and lamb pieces. Cook for 10–12 mins, or until base is at desired crispness. Combine yoghurt with mint and garlic and season with salt and pepper. Wash baby spinach and dress lightly with olive oil. To serve, dollop yoghurt over pizza then sprinkle with spinach leaves.

Acai Yoghurt Bowl

ACAI YOGHURT BOWL RECIPE / PROCAL Serves: 1

150g Procal Authentic Greek Natural Yoghurt ¼ cup frozen blueberries 1 ripe banana 1 tbsp açai superfood powder 1 tbsp honey or agave (optional) Place all ingredients in blender and blend. (Depending on desired thickness, more frozen blueberries can be added. Alternatively, coconut water will make a smoothie-like thickness.) Pour into bowl and top with whatever you desire, such as sliced banana, fresh strawberries, toasted coconut and granola.

Coco-Espresso Martini

COCO-ESPRESSO MARTINI RECIPE / PROCAL Serves: 1

30mL Coconut Grove Coconut Milk (Espresso flavour) 30mL espresso coffee 30mL vodka Shake coconut espresso, coffee and vodka over ice in cocktail shaker for 30 secs. Strain into chilled martini glass and enjoy.

COCONUT CRUNCH PANCAKES RECIPE / PROCAL Serves: 1

180g Procal Authentic Greek Natural Yoghurt 1 tbsp honey or agave syrup, plus extra for topping 1 egg ½ cup plain flour 1 tbsp baking powder Toasted coconut, for topping Honeycomb crunch, cacao nibs or fruit, for topping A few scoops Procal Authentic Greek Natural Yoghurt or ice-cream, for topping

Coconut Crunch Pancakes

Mix together yogh-urt, honey and egg. Once combined, slowly mix in flour and baking soda. Preheat large pan on medium heat. Add one-quarter cup batter into pan (batter may seem thick, but this makes for a fluffy pancake). Cook for 2 mins or until golden brown on underside. Flip and cook for another 1–2 mins until both sides are golden brown. Stack and top with more honey or agave, toppings and yoghurt or ice-cream. For more information visit procal.com.au EatWell | 45

SPONSOR RECIPES SUMO CITRUS®

Sumo Citrus® Mandarin & Caramel Mousse

SUMO CITRUS® MANDARIN & CARAMEL MOUSSE RECIPE / SUMO CITRUS® Serves: 4

Now grown in Australia, Sumo Citrus® mandarins are wonderful plump and sweet citrus fruits. Easy to peel and sumo in size, they can weigh up to half a kilogram! On the inside, these mandarins are full of honey-sweet, juicy goodness that will captivate you at first bite. But be quick: we have a very limited season with fruit available from August to September exclusively in Woolworths.

46 | EatWell

Mousse 480mL thickened cream 220g/1 cup white sugar or 1 tsp stevia Gelatine leaves 2 egg yolks Candied Mandarin 2 Sumo Citrus mandarin skins Juice 2 Sumo Citrus mandarins 100g/½ cup white sugar or ½ tsp stevia Whip 280mL of the cream to soft peaks and set aside in fridge. In heavy-duty pan, such as deep skillet, dry-melt sugar on medium flame. Begin to liquefy sugar at edges and, once it starts browning at edges, drag it towards centre to prevent burning, cooking over very low heat and stirring as little as possible.

Once sugar is a deep caramel-brown colour it’s very easy to burn, so add extra 200mL of cream to stop it cooking. This mixture will bubble and spit, so take care. With flame still on low, stir cream and caramel mix until caramel is completely dissolved in cream. Turn off flame and set aside for 10 mins. Soften gelatine leaves in cold water for 5–10 mins while finishing mousse. Whisk yolks with remaining 20g of sugar for 1 min. Continuing to whisk, pour in very thin stream of hot cream and caramel mixture until completely blended into egg yolks. Then warm mixture again on low flame to 82°C, using thermometer to measure temperature. Take mixture off heat, pour into clean bowl and whisk by hand for 1 min to cool down a little. Pull softened gelatine leaves out of cold water, stir into warm caramel, strain and cool to room temperature (about 20°C). Remove whipped cream from fridge and fold half at a time into mixture, being careful not to lose too much air. Pour mousse into moulds to set overnight. Alternatively, set directly in glass or ramekin you intend to serve in.

Photography: Getty

sumo cit rus®

Slow-Roasted Pork with Glazed Sumo Citrus® Slices

To make candied mandarin, thinly slice mandarin peel, place in 1L of water and bring to boil. Once boiling, strain and repeat 3 times, changing water each time. The peel should be tender but not mushy. Separately, combine mandarin juice and sugar to make syrup and boil until sugar dissolves. Place cooked peel in syrup and boil for approx. 8–10 mins or until peel is translucent. Leave to cool and store in syrup in fridge. To serve, unmould mousse onto plate, pile candied mandarin at one end and drizzle syrup around. If you set mousse in ramekins or glass, simply garnish with the Sumo Citrus mandarin peel and syrup and serve.

SLOW-ROASTED PORK WITH GLAZED SUMO CITRUS® SLICES Please note: This recipe requires 3 days seasoning time, 30 mins prep, 2½ hours in the oven and 10-15 mins rest time. RECIPE / SUMO CITRUS® Serves: 8–12

Photography: Getty

About 3kg boneless pork shoulder, well marbled 1 generous tsp whole cloves or 1 level tsp ground 1 generous tsp whole allspice or 1 level tsp ground 1 generous tsp coriander seed or 1 level tsp ground 1 generous tsp black peppercorns 6.5cm cinnamon stick, broken, or 2 tsp ground 1 tbsp kosher salt 6 large garlic cloves, thinly sliced ⅛ cup extra virgin olive oil 1⅛ cups Sumo mandarin juice 1½ cups dry red wine 2 tightly packed tbsp fresh rosemary leaves ½ medium onion, chopped ½ tsp salt 1 tbsp extra virgin olive oil 1 Sumo Citrus mandarin unpeeled, sliced into thin rounds

Individual Sumo Citrus® Mandarin Cheesecake

Marinate meat: 3 days before cooking, make deep wide cuts into meat. Grind whole cloves, allspice, coriander, peppercorns and cinnamon stick in coffee grinder or mortar and pestle, or blend ground spices. In medium bowl, mix the spices with salt, garlic, oil, ⅔ cup Sumo juice and ½ cup wine. Stuff mixture into slits and meat’s crevices and rub into pork on all sides. Tuck roast into shallow dish, cover and refrigerate for 3 days, turning 3–4 times. Roast meat: Take meat out of refrigerator and preheat the oven to 200°C. Purée rosemary, onion, salt and oil, and stuff mixture into roast’s crevices. Roll up roast into loose cylinder. Put in large shallow pan, fat side up (we like a halfsheet pan), scrape any remaining marinade over it, and scatter Sumo Citrus mandarin slices around pan. Roast for 30 mins, then pour in remaining 1 cup wine. Turn the heat down to 160°C, pour in the remaining ⅔ cup Sumo juice and roast for another 90 mins, basting pan juices and Sumo Citrus mandarin slices over meat several times. If pan juices threaten to burn, blend in a little water. You want them to end up being syrupy, but not burnt. Test internal temperature of meat with instant-read thermometer. Once it reaches about 65°C, reduce heat to 95°C for another 30 mins, or until meat’s internal temperature is 70°C. Remove pork from oven and let rest in warm place for 10–15 mins before slicing. Pan juices should be syrupy. If needed, set pan over 2 burners, skim off a little excess fat and cook down juices, stirring with wooden spatula. To serve, thinly slice pork across grain, moistening slices with pan sauce and bits of roasted Sumo Citrus mandarin. Don’t be put off if meat is ⅓ a pinkish beige; it’s safe and so succulent. Serve pork hot with cooked grains.

INDIVIDUAL SUMO CITRUS® MANDARIN CHEESECAKE RECIPE / SUMO CITRUS® Serves: 4

Cheesecake 6 Sumo Citrus mandarins (skins from all 6 mandarins, plus juice from 2 mandarins) 500g cream cheese, room temperature 395g sweetened condensed milk 1 tsp vanilla extract Iced Tea Remaining juice from above Sumo Citrus mandarins (juice of 4 Sumo mandarins) 2 teabags 3 cups boiling water 1 tbsp sugar Ice cubes

Place room temperature cream cheese in electric mixer and beat on medium/high for about 10 mins until light and fluffy. While cream cheese is beating, cut tops off all 6 Sumo mandarins and scoop out flesh using dessert spoon. Tip: Run spoon as close to pith as possible and pull flesh off skin. Once you have scooped a little out, scooping remainder becomes simple. Set empty mandarins and lids aside. Place all flesh in food processor and blitz on high (there are no seeds in Sumo Citrus mandarins). Strain to get all juice. You will use one-third of this in cheesecakes and the remaining two-thirds in iced tea. With electric mixer still on medium/high, slowly pour in sweetened condensed milk and beat to combine. Add vanilla and ⅓ of juice that you extracted from all the Sumo Citrus mandarin flesh. Continue to mix on medium/high until cheesecake filling is well combined. Fill each empty Sumo Citrus mandarins with cheesecake mixture and refrigerate overnight. To make iced tea, place teabags and boiling water in large bowl and stir in sugar. (Remove tea bags after 2 mins for a light tea flavour and 5 mins for a strong tea flavour.) Allow to cool and add remaining Sumo Citrus mandarin juice from above recipe. Note: If you are not making the cheesecakes, this is simply the juice from 4 Sumo Citrus mandarins. Stir well and transfer to large pouring jug. Fill tall glasses with ice and serve tea as desired. Serve cheesecakes individually with tops half on and a sprig of mint or any other green leaf as you see fit. For more information visit sumocitrus.com.au EatWell | 47

ARTICLE GROWING HERBS

Keen to plant the seed for a thriving edible garden but live in a space-poor city apartment? Herbs are a great place to start. They can be grown in baskets, pots and raised garden beds, taking up very little space. WORDS / JANAI VELEZ

48 | EatWell

Photography: Getty Images

Urb an herbs

hether they are the key ingredient in food (such as basil for pesto), add another layer of flavour to meat dishes (rosemary with lamb), make for a refreshing drink (fresh mint tea) or are used as a decorative and flavoursome touch when plating (a sprinkle of parsley on pasta), herbs are great value. Not only in the culinary sense, either — they have medicinal properties and smell wonderful while growing. For Kath Saunders, horticulturist at the Royal Tasmanian Botanical Gardens, the fragrance of the herbs at the gardens is one of the best parts of her job. “You get these big wafts of aroma as you’re working among the herbs and, when I go home, I can still smell them,” she says. (Saunders looks after a variety of gardens, including the lily pond, China garden and herb garden, just to name a few.) She says growing your own produce offers benefits that can’t be matched. “There’s nothing better than going out the back door and picking a sprig of rosemary and oregano straight from your garden and throwing it in the cooking pot, knowing it hasn’t got any chemicals on it and it hasn’t cost you anything other than a little bit of love,” says Saunders. City living doesn’t need to stop you from having a productive garden; a lot can be achieved in a small urban space. To prove the point, Michael Zagoridis and Emma Bowen manage a successful farm that’s open to the public in Sydney’s inner west. They are two of the co-founders of Pocket City Farms, an association turning unused areas of Sydney into productive green spaces. Zagoridis is the farm manager of the pilot farm in Camperdown. “Emma and I have always lived in the city and noticed that we had a real disconnect from where our food came from,” he says. They were also inspired by Brooklyn Grange Rooftop Farms, which runs the world’s largest rooftop soil farms in New York City, and they decided to shift their lives towards bringing something like that to Sydney.

URBAN FARMING There weren’t any suitable rooftops available in Sydney at the time, but there was an abandoned bowling club in Camperdown (near Newtown) that they could use. It was a weedy site when they began work there. However, the weeds turned out to be a blessing, as they broke up the compaction of the soil and cut down the amount of bowling grass. They planted a green manure crop (plants that are cut down just before they’re about to flower and then incorporated into the soil) to enrich the soil. On about a quarter-acre plot of land, they now have a thriving market garden. They grow a variety of organic produce, which they sell to local restaurants and cafes, and at their own onsite Saturday market. Visitors to the farm will find beehives and a chicken coop, greenhouse and compost unit. Plus there’s a small demonstration garden where herbs and vegetables are grown in planters and pots, showing what can be achieved in a confined garden area. There are plans for more urban farms, too. Due to the success of the Camperdown Farm, Zagoridis says they’ve had people approaching them with location ideas. “It means a lot less time spent on Google Earth trying to track down suitable spaces!” he says.

When planning out your garden, remember that most herbs need full sun. If you don’t have any suitable or available spaces to grow herbs at home, don’t worry. Check out your local community garden. These are shared spaces where you can grow and harvest produce.

SELECTING AND GROWING

Certain plants grow better when planted together.

Certain plants work better when they’re together and will help attract desirable pollinating insects and repel pests.

When choosing which herbs to plant, consider how much time you can commit to looking after them. Zagoridis says hardier Mediterranean herbs (thyme, rosemary and oregano) are suited to less maintenance as you don’t need to water them as often. “They like a lot of heat and relatively dry conditions,” he says. “Just make sure the soil you’re using is good-quality potting mix and relatively freedraining. Sometimes you can add a little bit of sand to it as well to make sure the moisture doesn’t hang around for too long.” If the soil is drying out, mulch the top (pea straw, sugar cane and lucerne work well). A tip from Saunders is to water herbs in the morning “so that they dry out and aren’t sitting in water overnight”. Zagoridis recommends doing a bit of research beforehand to find out which herb varieties will do better if sown as seed or transplanted as a seedling (a young plant). Seeds are cheaper to buy and tend to be stronger. “When you’re trying to transplant a seedling into soil, it tends to go through a bit of a shock process to acclimatise to the new soil and environment. Anything that’s going to stress out like that is immediately going to go to seed.” To help prevent this, try using a seaweed solution to give the plants a nutrient boost.

MATCHMAKING A POTTED STORY As proven in the demonstration garden, pretty much anything can grow in pots. These small containers are perfect for people on the move or with only a verandah or windowsill available. As Kath Saunders explains, there are a few things to be aware of when using pots. “You need to have a pot that’s got good drainage. That’s key. Some of them might have the drain holes, but you’ve got to have the pots elevated so the drain holes work well.” You can buy feet for your pots to help with drainage. “Ceramic pots always look great, but they can dry out quite quickly. You could put a plastic pot into your ceramic pot first so you still get that nice look, but plastic pots will hold moisture around the root zone a lot longer,” adds Saunders. Whether it’s a windowsill planter, a few pots, a plant stand, hanging baskets or vertical or raised garden beds, there will be something at your local nursery to suit your needs and available space. Saunders finds that pots can be higher maintenance. If you’ve got the space, she suggests a raised garden bed. “Then you can layer your plants and make it a little bit more exciting,” she says. “You can have a shrubby plant, like a lemon verbena, and then plant other herbs, such as thyme or rosemary, under or around it.” Having a paved area surrounding the garden bed is even better. “Here in Hobart the grounds are wet in the mornings or evenings, and it sort of puts you off going out to the garden if you haven’t got that nice, dry access to them.”

Certain plants work better when they’re together and will help attract desirable pollinating insects and repel pests. “Tomato, eggplant and chilli go really well with basil and marigolds. Marigolds will help ward off nematodes (which attack the root systems) and they are also really good for attracting pollinators,” says Zagoridis. Saunders advises to also consider which plants will work together in terms of watering needs.

HARVEST THYME Soon you’ll be able to eat the rewards of your work and enjoy the nutritional boost to your diet. You’ll also be saving money and reducing food waste by only picking off the sprigs you’re going to use instead of buying pre-cut herbs and throwing away the surplus. There are plenty of ways to enjoy herbs. If you favour South-East Asian cuisine, lemongrass, ginger and coriander are staples. For Italian-food lovers, parsley, bay leaves, basil, sage and rosemary will enhance the flavour in pasta sauces and stuffing for roast meats. If you enjoy a steaming pot of herbal tea, brew calming herbs such as fennel seeds, chamomile flowers and lemon balm leaves for a soothing pot. It’s hard to think of anything that offers comparable value for such a small outlay of money and time. Plant, eat and be merry. Janai Velez is a writer and researcher at Australian craft magazine, Homespun. She loves stories that celebrate creativity and inspire a healthy lifestyle. EatWell | 49

Meg's Vegie Noodle Soup for the Soul

Winter Noodle Soups In winter you want to be warm and what better way to achieve that by being warmed from the inside out with a delicious soup? The problem is that sometimes soups can leave you wanting more, so we’ve ﬁlled out our soups with noodles and more to give you warmth, taste and nourishment in the one bowl. Warm your insides with our Thai Tofu & Rice Noodle Soup; Miso Soup with Brown Udon Noodles; Vegan Laksa Noodle Bowl; Pho Chay; Winter Minestrone; and Chilli Miso Salmon Ramen. 50 | EatWell

RECIPES winter noodle soups Remove parmesan rind from soup, if using. Add 1 tbsp olive oil to soup, stir and taste, adding extra sea salt to taste, depending on saltiness of broth. Add noodles. Serve topped with extra olive oil, parmesan and chilli as desired.

You can freeze or refrigerate any leftover broth and use it later.

PHO CHAY RECIPE / MEG THOMPSON A Vietnamese delight, pho is a popular dish that’s versatile and delicious. Pho chay is the vegetarian version and, despite the long list of ingredients, it’s quite simple to make. This recipe makes a lot of broth, so if you have some left over, keep in a jar in the fridge to make another pho later in the week, or freeze for later. Serves: 1–2, plus extra broth

Broth 1 tbsp sesame oil (not toasted) 1 onion, peeled & quartered 1 cinnamon stick 2 star anise 4 cloves ½ tsp fennel seeds 7 cloves garlic, peeled but left whole 3 × 2–3cm knobs of ginger, peeled 2–3 tbsp tamari 1L stock 2 cups water 3 shiitake mushrooms 1 carrot, roughly chopped 1½ tbsp hoisin sauce 1 tbsp coconut sugar or maple syrup

Meg's Pho Chay

VEGIE NOODLE SOUP FOR THE SOUL RECIPE / MEG THOMPSON This recipe is based on a traditional Italian ribollita, a soup famous for the fact that you make it from ingredients you already have. It’s comforting, fibre-rich soul food and the perfect end-of-the-week meal when you need to use up any stray bits and bobs from the fridge. Feel free to swap any of the vegies in the recipe for others you have on hand; likewise for the beans. Normally, ribollita would have dayold bread in the recipe, but I think the noodles do a good job of providing that comfort factor. Serves: 4

2 tbsp olive oil, plus extra for serving 1 onion, peeled & diced 2 celery stalks, diced 2–3 cloves garlic, peeled & chopped ¼ tsp sea salt ½ cup chopped fresh parsley 1 tbsp chopped fresh rosemary ¼–½ tsp chilli flakes 400g tin tomatoes

½–1 bunch leafy greens like kale and silverbeet, large stems removed & leaves roughly chopped 400g tin cooked white beans (or chickpeas, kidney beans etc) rinsed & drained 2¼ cups stock or broth 1 piece parmesan rind (optional but recommended) 200g rice noodles Parmesan cheese & sliced chilli, to serve (optional) In large pot add oil, onion, celery, garlic and salt and cook on low–medium for 3–4 mins, until starting to soften. Add herbs and chilli and cook for 1 min. Add tomato, turn heat to medium and cook for another couple of mins. Add leafy greens, beans, stock and parmesan rind if using, and bring to simmer. Turn heat to low and cook for 20–25 mins, checking and adding some extra water if it seems too dry. Meanwhile, cook noodles according to directions on package, drain and set aside.

Toppings 200g smoked tofu 200g brown rice noodles 1 bunch favourite Asian greens (bok choy, Chinese broccoli) 150g mushrooms, roughly chopped Spring onions, coriander, bean shoots, chilli, Thai basil & lemon Place oil, onion, spices, garlic and ginger in large saucepan or stockpot and cook over medium heat until onion is a bit charry and golden. Add remaining ingredients except sugar and toppings, and bring to simmer. Turn heat to low simmer and cook for 2–3 hours. Meanwhile, cut tofu into cubes, place on lined baking tray and bake at 180°C for about 15 mins, or until tofu has puffed up a little and is lovely golden colour. Cook noodles according to directions on package, adding Asian greens in last 30 secs of cooking time. Drain and set aside. Slice and trim remaining toppings to bite-sized portions. Once broth is almost ready, add sugar and taste, adding extra sugar or a little sea salt if needed. Strain broth, serving hot liquid into each bowl. Add some noodles and toppings to each bowl and enjoy! EatWell | 51

RECIPES winter noodle soups CHICKEN NOODLE SOUP

Use tofu instead of salmon to make this dish vegetarian.

RECIPE / LISA GUY When buying chicken, always make sure it’s organic and free-range. By doing so, you’ll have peace of mind that your chicken wasn’t given antibiotics and that it was fed pesticide-free and GMO-free food. Free-range chickens should be treated humanely and be able to roam around outside in the sunshine with other chickens. Serves: 4

Olive oil 1 onion, finely chopped 2 cloves garlic 600g organic free-range chicken, cut into chunks 7 cups chicken bone broth or vegetable broth 3 celery stalks, sliced 3 large carrots, diced Pinch sea salt & pepper 2 bay leaves Handful parsley, roughly chopped About 2 cups cooked gluten-free or egg noodles Fresh herbs or sliced spring onions, to serve In large saucepan with some olive oil over medium heat, cook onion and garlic for a few minutes. Add chicken and lightly brown. Add broth, vegetables and herbs and simmer, covered, for 40 mins. Add extra water if needed. Remove chicken and shred and return to soup with noodles. Simmer, covered, for a further 10 mins. Top with fresh herbs or spring onions to serve.

Meg's Chilli Miso Salmon Ramen

CHILLI MISO SALMON RAMEN RECIPE / MEG THOMPSON This is a delicious combination that’s also very versatile. You could substitute the salmon for tofu if vegetarian, or for chicken if you prefer. Serves: 2

1 tbsp miso paste 1 tbsp mirin 1 tsp chilli paste 2 × 100g salmon fillets 1L stock or broth 2 eggs 200g ramen noodles Bunch Chinese broccoli or broccolini ½ cup edamame, cooked (optional) Spring onions & black sesame seeds, to serve (optional) Combine miso, mirin and chilli paste and spread on salmon. Place salmon in frypan and cook for a few mins each side, until cooked to your liking. Warm stock in saucepan. In small saucepan, bring 2 cups water to gentle simmer, add eggs and cook for 6 mins. Drain, run eggs under cold water, peel and halve, setting aside until needed. Cook noodles according to package instructions, adding broccoli in last 30 secs of cooking time. Drain and set aside. Divide noodles, salmon, eggs and toppings between bowls, and top with hot broth. 52 | EatWell

Lisa's Chicken Noodle Soup

RECIPES winter noodle soups THAI TOFU & RICE NOODLE SOUP RECIPE / LISA GUY Tofu, made from soybeans, is a rich source of isoflavones including phyto-oestrogen. Phyto-oestrogen may help protect against heart disease, some types of cancer and osteoporosis and can help relieve menopausal symptoms. Serves: 2

Olive or sesame oil 200g organic firm tofu, diced 1 onion, sliced 2 cloves garlic, minced 1 bunch broccolini, some stems removed 1 carrot, sliced ½ red capsicum, sliced 2–3 heaped tbsp Thai green curry paste (depending on how hot your paste is) 2 cups vegetable broth 400g tin coconut milk 200g packet rice noodles 1 lime, cut into wedges Handful fresh coriander 2 spring onions, finely chopped Seeds for topping (sesame, sunflower or hemp)

Lisa's Thai Tofu & Rice Noodle Soup

Lisa's Miso Buckwheat Noodle Soup

In large saucepan with a little olive oil or sesame oil, fry tofu until golden brown. Place on small plate. Add onion and garlic to pot and sauté for 3 mins. Add broccolini, carrot and capsicum and cook for another 3 mins. Add curry paste, broth and coconut milk. Cook, covered, for 10 mins on simmer. Place rice noodles in bowl with boiling water for 10 mins. Drain and add to soup. Cook for a further 3 mins. Serve topped with tofu, lime wedge, fresh coriander, spring onion and seeds.

MISO BUCKWHEAT NOODLE SOUP RECIPE / LISA GUY Miso, a paste made from fermented soybeans, has been a staple in the Japanese diet for thousands of years. Miso is a probiotic food, meaning it contains beneficial bacteria that help promote good gut health by encouraging a healthy gut flora balance. Including miso in your diet will help support a healthy gut and in turn will improve digestion and immune function. Serves: 4

½ cup wakame or kombu seaweed 3 shiitake mushrooms, sliced 1 small onion, chopped 1 clove garlic, minced 1 tsp grated ginger 1½ cups chopped vegetables (carrot, cabbage, turnip, celery, sweet potato) Coconut oil 4–5 cups water or vegetable stock 200g organic tofu, diced (optional) 3 tbsp miso paste (gen mai, red or white) 200g organic tofu, diced (optional) 200g buckwheat noodles (cooked according to packet instructions) 54 | EatWell

Georgia's Asian Noodle Soup

Soak seaweed in water (wakame 20 mins, kombu 4 mins). Cut seaweed into strips. Sauté seaweed, mushroom, onion, garlic, ginger and vegetables in large saucepan with a little coconut oil. Add water or stock and bring to boil. Reduce heat to low and simmer, covered, for 10 mins. Add buckwheat noodles and cook for a further 3 mins. If you are using tofu add now. Take soup off heat. Cream miso in a little broth, return to soup and stir through. Don’t heat miso as it will destroy the active lactobacillus (beneficial bacteria). Place in 4 individual bowls and serve.

Adjust levels of coconut water and ﬁsh sauce according to how sweet or salty you want this dish.

ASIAN NOODLE SOUP RECIPE / GEORGIA HARDING This soup is a very nutritious and nourishing meal. It’s one of my go-to recipes if anyone in the family is run-down or we feel the need to reset. The bone broth is a healing digestive tonic, the coconut water a mineraldense rehydrator, plus protein and stacks of vegetables ... what more could you ask for from a meal? Serves: 4

230g (approx.) red or brown rice noodles 500mL homemade chicken bone broth or stock 3cm piece ginger root, peeled & finely sliced 1–2 large cloves garlic, peeled & finely sliced 1 red onion, peeled, halved & finely sliced 1 kaffir lime leaf (optional but recommended) 1 tbsp fish sauce 500g free-range or organic chicken thigh or breast, diced 2–3 cups vegetables (I use sliced carrot, broccoli florets, shiitake mushrooms, snow peas) Juice 1 lime (plus optional wedges to serve) 330mL coconut water Fresh red chilli or chilli flakes, to taste Fresh Vietnamese mint (or regular mint), coriander leaves or Thai basil, to serve (optional) Place noodles in bowl and cover with boiling water. Allow to soak until softened. Once soft, divide between four serving bowls. In medium-sizes pot, add broth, ginger, garlic, red onion, kaffir lime leaf and fish sauce and bring to slow simmer. Add chicken and simmer until cooked through. Remove chicken to plate and shred or slice. Divide between bowls (including any juices). Add your vegetables and simmer for a few mins until just starting to soften. Just before serving, add coconut water and lime juice and bring back to simmer, then take off heat immediately. Taste and make sure it has a nice balance of sweetness from coconut water, saltiness from fish sauce and sourness from lime juice. Adjust any flavours if needed. Divide vegetables between bowls and pour over broth. Garnish with chilli and fresh Asian herbs. EatWell | 55

RECIPES winter noodle soups HEALTHY INSTANT NOODLES RECIPE / GEORGIA HARDING Instant noodles are a perfect example of what not to eat: heavily processed, nutritionally void and packaged ... I can’t even call it food. But kids love them, right? These versions are a delicious, easy-to-prepare snack. Serves: 1

About 100g noodles (I’ve used gluten-free brown rice noodles here, but you could use any type of good-quality noodle or even zoodles) 1 cup bone broth/homemade chicken stock* Good pinch sea salt, to taste In small pot, bring about 4 cups of water to boil. Add noodles and cook until just cooked. How long you cook (or soak) them will depend on the type of noodle you choose (follow directions on pack). Drain and rinse well. Add to bowl. Now heat broth in pot until hot, season to taste (salt brings out flavour of broth) and pour over noodles. Tip: If your kids love instant noodles, take the opportunity to boost them with other nourishing ingredients. Here are some of my kids’ favourites: • Grated parmesan or cheddar • Spring onion • Herbs or leafy greens such as baby spinach or kale added at very end of cooking to wilt • Any vegetable your kids like — I often add sliced mushrooms, broccoli or carrot (into the broth to cook) • A beaten egg drizzled through broth to form egg ribbons (adds protein) • Any leftover chicken meat for protein hit • Garlic and/or ginger for immune boost • Miso paste stirred in after heating for probiotic boost *I make big pots of broth & freeze in recycled jars to defrost and enjoy as needed.

If you can’t get a fresh coconut just blend desiccated coconut with water.

56 | EatWell

Turn up heat to moderate and return to simmer. Add spaghetti and cook for approx. 10 mins or until spaghetti is just cooked. Season with sea salt and pepper to taste. Serve with basil leaves, a drizzle of extravirgin olive oil and parmesan cheese.

MISO SOUP WITH BROWN UDON NOODLES RECIPE / ADAM GUTHRIE Miso soup is an incredibly simple and easy dish to make. It’s healing and nourishing to help keep you healthy through the cooler months. Serves: 4

300g udon noodles 8 cups vegetable stock 2 cups edamame, shelled 1 large carrot, julienned 1 tbsp grated ginger 1 tbsp wakame seaweed ½ cup dark miso paste 12 mushrooms, sliced 2 spring onions, white & green, thinly sliced 4 handfuls baby spinach Handful fresh coriander leaves 1 tbsp chilli flakes

Georgia's Winter Minestrone Soup

WINTER MINESTRONE RECIPE / GEORGIA HARDING The sheer variety of vegetables combined with cannellini beans is enough to make this a very healthy, fibre-loaded meal. If you use a homemade bone broth for the stock, you will derive even more nutrition and healing from this delicious minestrone. Serves: 4–6

2 tbsp butter or ghee 1 large onion, peeled & finely diced 2 cloves garlic, peeled & chopped 4 rashers free-range (preferably nitrate-free) bacon, diced 2 carrots, peeled & diced 2 sticks celery, sliced Small bunch basil, leaves picked & stems finely chopped 2 × 400g tins diced tomatoes 100mL red wine (optional) 425g tin cannellini beans, drained & well rinsed 1 large or 2 small zucchini, diced 200g silverbeet or spinach, leaves chopped 600mL chicken or vegetable stock (homemade is preferable) 50g spaghetti, broken into pieces (put in plastic bag & break by hand or by bashing with rolling pin) Sea salt & pepper, to taste Extra-virgin olive oil and parmesan cheese, to serve

58 | EatWell

In large pot, heat butter or ghee and over a very low heat cook onion, garlic, bacon, carrot, celery and basil stems (reserve leaves for later). You are not frying but rather sweating the vegetables and bacon with the lid ajar for around 20 mins until soft (but not brown). Now add tomato, red wine (optional), cannellini beans, zucchini, silverbeet or spinach and stock.

Adam's Miso Soup with Brown Udon Noodles

Bring pot of water to boil. Add udon noodles and cook as per packet directions. Once cooked, drain and run under cold water to stop cooking and set aside. In another saucepan, add vegetable stock, edamame, carrot, ginger and wakame. Bring to boil then remove from heat. Place miso paste in small bowl. Pour 1 cup of hot stock over miso and whisk into smooth, thin slurry. Pour miso slurry into pot of stock. Stir well. Divide cooked noodles into 4 bowls. Pour hot miso broth over noodles. Add to each bowl spring onion, baby spinach, coriander and chilli flakes and serve.

RECIPES winter noodle soups

Adam's Thai Noodle Soup

THAI NOODLE SOUP RECIPE / ADAM GUTHRIE Thai noodle soup is a great dish with lots of vegies and greens to make a warming and nutritious meal. Serves: 4

1 red onion, finely sliced 2 cloves garlic, finely sliced 1 carrot, julienned 250g firm tofu, cut into small cubes 4 cups vegetable stock 375g uncooked brown rice noodles 3 tbsp soy sauce ¼ tsp sweet chilli sauce 1 tbsp raw sugar Salt & pepper, to taste ¼ cup raw peanuts, without skin, roughly chopped 4 spring onions, finely sliced Juice 1 lime 1 tsp chilli flakes Heat large pot on high heat and sauté onion, garlic and carrot with ¼ cup water. Cook for a couple of mins then add tofu cubes. Add vegetable stock, dry noodles, soy sauce, chilli sauce, raw sugar and salt and pepper to taste. Cook for about 5 mins until noodles have softened. Serve topped with chopped peanuts, spring onion, lime juice and chilli flakes.

VEGAN LAKSA NOODLE BOWL RECIPE / ADAM GUTHRIE Everybody loves a good laksa. Whether it’s to share with friends or just for family dinner, it’s sure to bring an inner warmth to all. Serves: 4

1 onion, finely sliced 1 tsp Thai red curry paste

Adam's Vegan Laksa Noodle Bowl

1 tbsp Malaysian curry powder 2 cups whole food coconut milk (see note) 1 lemongrass stalk, chopped 2 kaffir lime leaves, finely shredded 300g firm tofu, cut into cubes 6 tbsp soy sauce 2 tbsp raw sugar 3 cups water or vegetable stock 2 carrots, sliced 1 head broccoli, broken into small florets Handful snow peas, de-stringed Handful green beans, ends removed 2 bok choy, chopped in half lengthwise 330g packet brown rice noodles, soaked in boiling water Handful bean sprouts, to serve 1 chilli, finely sliced Bunch fresh coriander leaves, roughly chopped, to serve

Add splash of water to hot wok, add onion and curry paste and fry for 2 mins. Add Malaysian curry powder and continue to stir over heat for 2 mins. Add 2 cups coconut milk (see note), kaffir lime leaves and lemongrass. Add tofu, soy sauce, sugar, 3 cups of water or stock and carrot. Bring to boil and add broccoli florets. Add snow peas and beans and cook for 2 mins. Add bok choy and stir. Add drained noodles and mix well. Serve topped with bean sprouts, chilli and coriander. Note: Carefully open the top of a fresh young coconut with a chef's knife or other suitable tool. Spoon out the flesh and pour the liquid into a high-speed blender. Blend until smooth. Alternatively, put 1 cup shredded/desiccated coconut and 4 cups water into a high-speed blender. Blend to a liquid then use in the recipe. EatWell | 59

SPONSOR RECIPES THE BARE BIRD

The Bare Bird Chicken & Leek Pie

the bare bird THE BARE BIRD CHICKEN STOCK (PLEASE NOTE: NO RECIPE IMAGE) RECIPE / THE BARE BIRD Makes: 3L

The Bare Bird chicken products are 100 per cent antibiotic-free, accredited free-range and raised on a plant-based diet containing no animal byproducts, antibiotics, hormones or steroids. The Bare Bird creator, John Hazeldene, said his family had 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.”

60 | EatWell

1 tbsp olive oil 3kg uncooked meaty The Bare Bird chicken bones 2 celery stalks, finely diced 2 small carrots, peeled 1 large onion, quartered 1 leek, chopped into chunks 6 sprigs thyme 5L filtered water Salt & pepper, to taste Heat oil in heavy-based pan over medium–high heat. Add chicken bones and cook until dark and golden all over. Add the celery, carrot, onion and leek and sweat for approximately 3–5 mins until soft and golden brown. Add thyme, pour water over chicken carcases and cook on gentle boil until stock is reduced by half. Pass through fine sieve and add salt and pepper to taste. Set aside until ready to serve or use in the following three recipes.

THE BARE BIRD CHICKEN & LEEK PIE RECIPE / THE BARE BIRD Serves: 6

60mL olive oil 20g butter 750g The Bare Bird chicken thigh fillets, diced (you can use breast if you prefer) 1 onion, finely chopped 100g leek trimmed, halved, washed & diced 100g button mushrooms, quartered 100g carrots, diced 1mm thick 250mL The Bare Bird chicken stock (recipe to the left) 200mL pure thickened cream 2g chopped tarragon (if needed) 3 sprigs Thyme 2g chopped fresh chives (if needed) Salt & white pepper, to taste 1 egg, lightly beaten 1 sheet frozen ready-rolled organic puff pastry 1 sheet shortcrust pastry Preheat oven to 200°C or 180°C fan-forced. Heat oil and butter in deep frying pan over medium–high heat. Add chicken and onion. Cook, stirring, for 5–7 mins or until browned.

Add leek, button mushrooms, carrot and cook, stirring for 5 mins or until vegetables are a little soft. Bring to boil. Stir for 1 min. Add stock and cream. Bring to boil, then add thyme. Boil for 20 mins until mixture is thick. Remove from heat and allow to cool. Stir in chives and tarragon, if using, and season with salt and pepper. Line 4 × 7.5cm (base) pie tins with shortcrust pastry with 1–2cm overlap on dish edge. Fill tins with cooled chicken mixture. Brush edges of pastry with egg. Top with puff pastry, folding puff pastry over excess rim and pinching together. Brush with egg. Bake for 25–30 mins or until golden. Serve with winter vegetables.

The Bare Bird Chicken with Red Wine, Salami, Button Mushrooms & Shallots

THE BARE BIRD CHICKEN WITH RED WINE, SALAMI, BUTTON MUSHROOMS & SHALLOTS RECIPE / THE BARE BIRD Serves: 4

1.3–1.5kg The Bare Bird Whole chicken, cut into “sauté cut” or eighths 50mL olive oil, for browning Salt 500mL good red wine 2 small whole carrots 2 whole onions 2 cloves garlic 1L Bare Bird chicken stock (recipe above) 6 sprigs thyme

The Bare Bird Confit Chicken Breast with Winter Broth & Vegetables

Garnish Dash olive oil 12 whole baby shallots, peeled 12 pieces gluten-free salami, cut into sticks 1cm × 4cm 12 whole button mushrooms Lay chicken pieces on paper towel and pat dry. Place oil in large pan and sprinkle chicken with salt on both sides. Brown chicken pieces in batches in single layer for about 5 mins, turning to brown evenly. Remove chicken breasts before drumsticks and thigh pieces. Brown until all chicken is done. Set aside. Bring red wine to boil. Cool, then pour over chicken pieces. Place in fridge overnight or for at least 2 hours to marinate. Remove chicken from wine mixture and place in casserole dish. Add carrots and onions, cooking over medium heat for 10–12 mins, stirring occasionally, until onions are lightly browned. Add garlic and cook for 1 more min, then add chicken and any juices that collected on plate. Add wine, chicken stock and thyme and bring to simmer. Cover pot with tight-fitting lid, braising on low heat for 30–40 mins. Remove chicken and vegetables, then pass sauce through fine sieve. Pour back over chicken in another pan, add dash more olive oil then baby shallots. In medium sauté pan, add salami sticks, sauté until golden brown, then add mushrooms and cook over medium–low heat for 5–10 mins, until browned. Add back to chicken stew. Bring stew to simmer and cook for another 10 mins. Season to taste and serve hot.

THE BARE BIRD CONFIT CHICKEN BREAST WITH WINTER BROTH & VEGETABLES RECIPE / THE BARE BIRD Serves: 4

4 The Bare Bird chicken breasts Celery salt and black pepper, for seasoning 1.5L The Bare Bird chicken stock (recipe on page 60) 100g baby carrots, whole 100g leek, chopped 150g Brussels sprouts 100g shelled broad beans 100g baby peas 100g shelled edamame beans 100g asparagus spears 100g small oyster or nameko mushrooms 15 celery leaves, for garnish 50mL olive oil

Season chicken breasts with celery salt or sea salt. Place stock on stove on gentle heat, then place chicken breasts in stock, keeping temperature of stock at around 68°C, for 25–30 mins. With 6 mins to go, place carrots, leek and Brussels sprouts in pot. With 3 mins to go, add broad beans, peas, edamame, asparagus spears and mushrooms. Touch chicken breasts and if they spring back when touched, they are ready. Spoon out vegetables. Place chicken breasts in warm bowl and arrange vegetables around it. Pour warm broth over whole dish. Add celery leaves and a drizzle of olive oil. Finish with a sprinkle of celery salt and black pepper. Serve immediately. For more information visit thebarebird.com.au EatWell | 61

SPONSOR RECIPES , THAT S AMORE CHEESE

Scacce (Silverbeet, Tomato & Smoked Caciocavallo)

, t ha s amore cheese

Caciocavallo translates to “horse cheese” or more like “over the horseback cheese”. The name comes from the tradition of making cheese and tying it together in pairs, then hanging it over a long, elevated pole to age. This traditional cheese is made from cow milk and stretched into a natural gourd or teardrop shape with a knot at the top so it can be tied at the thin end with a cord to hang. After smoking and ageing, this ancient cheese takes on a salty, smoked flavour.

62 | EatWell

SCACCE (SILVERBEET, TOMATO & SMOKED CACIOCAVALLO)

A PERFECT THAT’S AMORE CHEESE PLATTER

Scaccia Ragusana is a traditional Sicilian cheese and tomato pie that’s crunchy on the outside and soft and saucy on the inside. Scacce makes the perfect entrée or can be served as a main with a fresh salad or a soup. RECIPE / DARIO DI CLERICO, THAT’S AMORE CHEESE Serves: 4

There’s nothing we love more than a good cheese platter to share with family and friends. Here are some tips to make the perfect cheese platter and impress your guests. Enjoy the delicious feast. RECIPE / DARIO DI CLERICO, THAT’S AMORE CHEESE Serves: 4

600g durum wheat flour 40mL extra-virgin olive oil Salt & pepper, to taste 1 cup water 2 cloves garlic, minced 1 tin crushed tomatoes Bunch fresh basil 1 bunch silverbeet 350g That’s Amore smoked Caciocavallo, grated 1 egg, beaten

That’s Amore Cheese selection 125g Treccia (fresh cow milk mozzarella), braided 200g Buffalo Bocconcini (fresh buffalo milk bocconcini) 250g Lavato (semi-soft cow milk wash rind, matured 4–5 weeks) 360g Diavoletti (cow milk smoked provolina filled with olive & chilli) 300g Chilli Caciotta (fresh cow milk cheese with chilli flakes) 300g Ricotta Salata (cow milk air-dried salted ricotta) 300g Drunken Buffalo (matured in Nebbiolo grape skins & lees)

Place flour in large bowl and make a well in centre. Add 20mL oil, salt and 250mL (1 cup) water and stir until a dough forms. Transfer dough to floured work surface and knead until smooth and elastic, around 6–8 mins. Transfer dough to lightly oiled bowl, cover with plastic wrap and let rest for 30 mins. Meanwhile, heat remaining oil in saucepan over medium heat. Add garlic and cook, stirring often, until fragrant, about 2 mins. Add tomato, basil and silverbeet, season and cook for 15 mins, stirring occasionally. Discard basil, remove pan from heat and set aside to let cool. Preheat oven to 200°C. Roll out dough into thin square. Place half of filling (tomato sauce and Caciocavallo) on top of dough and season with salt and pepper. Leave border of approx. 2cm along 4 sides. Fold 2 opposite borders into centre. Place rest of filling on top of 2 folded flaps. Fold other 2 opposite ends into centre and seal pastry with beaten egg, making sure it’s well stuck. Transfer to baking sheet lined with paper and bake for 30 mins. Remove scaccia from oven, let rest, covered with a tea towel, for approx. 15 mins. Cut into slices and serve. For more information visit thatsamorecheese.com.au

Accompaniments 1 baguette, sliced 250g Lavosh biscuits 1 bunch grapes 6 fresh figs 10 dried apricots 4 walnuts 3 pears 3 tbsp honey Start with choosing a range of cheese with different textures and flavours (something sharp, something fresh, something creamy and smooth). It’s also good to have a selection of cheese with different types of milk sources and maturation. This will ensure a range of different flavours on the plate. For a party in which cheese is the main event, consider 200/300g cheese per person. If cheese is one of many items being served, 150/200g per person will suffice. While cheese can be perfectly enjoyed alone, it’s always nice to have some accompaniments to add extra flavours. Offer a selection of breads, crackers and bread sticks in all different shapes and sizes. It’s a good idea to vary taste and texture among the breads as well as the cheeses. Fill in big gaps on the board with fresh and dried fruit, olives and honey, then fill in whatever space is left with crunchy extras like nuts and seeds.

Acai Yoghurt Bowl

A Perfect Thatâ&#x20AC;&#x2122;s Amore Cheese Platter

EatWell | 63

Pancake Power The thought of pancakes conjures images of thick, round, pan-fried, white-ﬂour batter smothered in maple syrup. This is how we often experience pancakes but, in fact, pancakes can be an incredibly diverse food that you can enjoy in many healthy ways. You might like to try our Buckwheat Pancakes with Apple & Date Compote; Sweet Spinach Pancakes with Blueberry Sauce; Pumpkin & Goat’s Cheese Pancakes; Carrot Cake Pancakes; Pumpkin Pancakes with Mushrooms, Sage & Ghee; Dutch Baby Pancakes; and Lemon & Berry Pancakes.

Adam's Buckwheat Pancakes with Apple & Date Compote

64 | EatWell

RECIPES pancake power

These pancakes are a fresh and innovative way for you, and the kids, to eat greens.

Adam's Banana & Oat Pancakes with Banana Nice-Cream & Maple Syrup

BUCKWHEAT PANCAKES WITH APPLE & DATE COMPOTE RECIPE / ADAM GUTHRIE These wholefood buckwheat pancakes are a great way to enjoy a healthy breakfast Makes: 12 pancakes

Compote 2 cups apple, thinly sliced 1 cup frozen mixed berries 4 medjool dates, pitted 1 tsp ground cinnamon 1¾ cups raw buckwheat, ground to flour 2 tsp bicarb soda 2 tbsp coconut/date sugar or maple syrup ¼ tsp salt ¼ tsp vanilla essence 1 tsp cinnamon 1¼ cup soy milk 1 tbsp ground flax seeds with 3 tbsp water Place apple, berries, dates and cinnamon in saucepan. Bring to boil until apple is cooked through and compote is juicy. Place all pancake ingredients in blender and blend until smooth. Cook pancakes on griddle or in non-stick frying pan. Place pancakes on warmed serving plate and top with berry compote and drizzle of maple syrup.

BANANA & OAT PANCAKES WITH BANANA NICE-CREAM & MAPLE SYRUP RECIPE / ADAM GUTHRIE Oat flour is a great substitute for wheat flour and creates a denser pancake. It’s a wholefood and full of fibre to keep you full. The banana nicecream and maple syrup are a delicious addition. Makes: 6 pancakes

Banana Nice-Cream 3 frozen bananas 2 tbsp maple syrup (optional) ½ cup soy milk 1 cup rolled oats, ground to flour ¼ cup soy milk ¾ cup water 1 tsp baking powder 1 tbsp apple-cider vinegar 1 tsp vanilla extract

Adam's Sweet Spinach Pancakes with Blueberry Sauce

1 ripe banana, sliced 1 tbsp maple syrup To make Nice-Cream, place bananas, maple syrup and soy milk in high-speed blender and whizz to smooth ice-cream consistency. Store in plastic container in freezer until ready to serve pancakes. Combine all pancake ingredients in blender and blend to smooth batter. Cook pancakes in medium–hot non-stick frying pan. Place 3 pancakes on each plate and add dollop of banana nice-cream, slices of banana and drizzle of maple syrup on each. Serve immediately.

SWEET SPINACH PANCAKES WITH BLUEBERRY SAUCE RECIPE / ADAM GUTHRIE Nutritionists and health practitioners say we all need to eat more greens. This recipe is an example of how greens can be included in dishes where you may have thought this wasn’t possible. Go on, we dare you to try it! It's absolutely delicious! Makes: 12 pancakes

Blueberry Sauce 1 cup fresh or frozen blueberries, plus extra to serve 2 tbsp maple syrup ½ cup water 2 cups baby spinach leaves 1¼ cups whole-wheat self-raising flour ½ tsp salt 1 cup soy milk 3 tbsp maple syrup ½ tsp ground cinnamon 1 tsp vanilla extract 1 tbsp ground flax seeds Place blueberry sauce ingredients in saucepan and boil for 3 mins. Puree in blender and set aside. Place all pancake ingredients in blender and blend until smooth. Heat frying pan or sandwich press to medium heat and spoon on pancake batter. Cook each pancake and place on warm serving plate. Top with fresh blueberries and drizzle with blueberry sauce. Serve immediately. EatWell | 65

RECIPES pancake power

You can replace the pear with apple if you prefer.

Danielle's Pumpkin & Goat’s Cheese Pancakes

PUMPKIN & GOAT’S CHEESE PANCAKES RECIPE / DANIELLE MINNEBO These savoury pancakes are a nice way to mix breakfast up a bit and try something different. Any leftovers are great as a school lunchbox snack or to reheat for breakfast the following day. Makes: 6 large pancakes

250g roasted pumpkin, mashed 2 eggs 50g goat’s cheese, crumbled, plus extra to serve 100g buckwheat flour 2 tbsp tapioca flour ¼ tsp ground nutmeg, plus extra to serve ¼ tsp sea salt 1 tsp baking powder 2 tbsp olive oil This recipe is best made with leftover roast pumpkin. I’ll often roast a batch of pumpkin in the oven once a week. It’s great to have on hand to add to salads, use for these pancakes or even make a pumpkin soup. Add mashed pumpkin, eggs and goat’s cheese to bowl and mix until combined. Add buckwheat flour, tapioca flour, nutmeg, sea salt and baking powder, and mix again until combined. Heat 1 tablespoon olive oil in large frypan and spoon some mixture into pan. You should be able to fit 3 pancakes in pan. Cook over medium heat for 3 mins, then flip and cook on other side for another 2 mins. Continue this process until you have used up mixture. Serve topped with extra crumbled cheese and another sprinkle of nutmeg. 66 | EatWell

Danielle's Pear & Cinnamon Pancakes

PEAR & CINNAMON PANCAKES RECIPE / DANIELLE MINNEBO These thin pancakes are worth the little bit of the extra time they take to make. You can replace the pear with thinly sliced apple if you prefer. Makes: 4 large pancakes

3 pears, cored & thinly sliced Juice 1 lemon 1 egg 1 cup almond milk 1 cup buckwheat flour ¼ cup tapioca flour ½ tsp ground cinnamon, plus extra to serve 1 tbsp butter 1 cup Greek yoghurt 3 tbsp honey

Add sliced pear to bowl and drizzle with lemon juice, then set aside. To another bowl, add egg and almond milk and beat until combined. Gradually add buckwheat flour, tapioca flour and cinnamon and whisk continuously to smooth pancake batter. Add small amount of butter to large frypan and heat over medium heat. Pour in enough batter to coat bottom of pan. Immediately place about 6 pear slices in batter and push down slightly. Cook for 1 minute this side then carefully flip pancake and cook for a further 1 minute on other side. Continue process until you have used up batter and pear mix. Serve pancakes with Greek yoghurt, a drizzle of honey and another pinch of cinnamon.

Authentic Greek Yoghurt VOTED AUSTRALIA’S FAVOURITE YOGHURT

WINNER OF GOLD MEDALS 2016, 2017 & 2018

Available at Woolworths (all Vic stores), and independent supermarkets, deli’s and grocers.

procal.com.au

RECIPES pancake power Add coconut palm sugar, tapioca flour, coconut flour, almond meal and baking powder and mix further to thick batter. Melt some butter in large frypan over medium heat. Add 2 spoonfuls batter to pan; you should be able to fit about 3 pancakes in frypan. Cook for 3 mins on this side, then flip and cook for a further 2 mins on other side. Continue process until you’ve used up batter. Serve topped with chopped fresh strawberries and drizzle of honey.

BAKED APPLE PANCAKES RECIPE / GEORGIA HARDING My family loves pancakes. The batter is easy to whip up but, let’s face it, it’s a real pain to stand over the stove flipping them so they are cooked just right, especially when you are making them for a big group. Because I love a shortcut, I’ve been working on a batter that bakes well and this is what I’ve come up with. Serves: 4–6 Danielle's Lemon & Berry Pancakes

2–4 tbsp butter, ghee or coconut oil (depending on size of pan, you need a good covering of fat) 1–2 Granny Smith apples, peeled, cored & sliced very thinly 1 tsp ground cinnamon (plus extra for apple base) 3 tbsp coconut sugar or rapadura sugar 3 eggs 270mL tin coconut milk 1 tsp apple-cider vinegar or lemon juice 1 tsp vanilla powder, extract or essence ½ tsp sea salt ¼ tsp bicarb soda 1½ cups almond meal/buckwheat flour (you can use straight almond meal, but I prefer it mixed roughly ⅔ almond meal to ⅓ buckwheat flour Natural yoghurt, coconut yoghurt or cultured sour cream, to serve Maple syrup, honey or berry coulis, to serve

Georgia's Baked Apple Pancakes

The batter recipe has been designed to bake well, so you don’t have to worry about ﬂipping these pancakes.

LEMON & BERRY PANCAKES RECIPE / DANIELLE MINNEBO These pancakes remind me of a lemon and berry cheesecake. They taste so good! Makes: 6 pancakes

150g fresh strawberries, chopped, plus extra to serve Zest & juice 1 lemon 68 | EatWell

2 eggs 25g coconut palm sugar 15g tapioca flour 15g coconut flour 70g blanched almond meal 1 tsp baking powder 2 tbsp butter 2 tbsp honey Add strawberries, lemon zest and juice and eggs to bowl and mix together until combined.

Preheat oven to 180ºC. In oven-proof pan (I used cast-iron approx. 30cm) or non-stick baking dish, melt butter so it coats base of pan or dish well. Arrange apples to cover base of pan in single layer. Sprinkle a little cinnamon over apples and 1 tbsp of coconut sugar. In blender or food processor, combine eggs, milk, remaining sugar, vinegar, vanilla, cinnamon, sea salt, bicarb soda and mix until well combined. Add flour and mix to combine. Pour over apple and bake in preheated oven for 20 mins or until pancake is set in middle. Turn out onto plate and slice into pieces. Serve with natural yoghurt, coconut yoghurt or cultured sour cream and your favourite syrup (or a berry coulis). Tip: Replace the apple with sliced Beurre Bosc pears and add a sprinkle of ginger powder over the fruit. Berries, banana or even pineapple are delicious.

CARROT CAKE PANCAKES RECIPE / GEORGIA HARDING These pancakes are a delicious twist on plain pancakes and they are a great way to include vegetables in your breakfast or snack. I love them served with spiced cream cheese, maple syrup and pecans. Serves: 4

2 cups very finely grated carrot 1 cup wholemeal spelt flour ¼ tsp ground cloves 1 tsp ground cinnamon ½ tsp bicarb soda 1 tsp baking powder

¼ tsp sea salt 1–2 tbsp rapadura or coconut sugar 2 eggs 1 tsp vanilla powder or essence ¾ cup full-fat natural or coconut yoghurt ¼ cup milk of choice Butter, ghee or coconut oil, for frying Maple syrup, honey or rice-malt syrup, to serve (optional) Toasted pecan nuts, to serve (optional) Spiced Cream Cheese 1 cup quark, labne, coconut yoghurt or cream cheese 1 tbsp maple syrup 1 tsp ground cinnamon

Add flour, spices, bicarb, baking powder, salt and sugar. Mix to combine. Add egg, vanilla, yoghurt and milk and mix just to combine. Cook pancakes in a little butter, ghee or coconut oil in hot pan, but turn it down to low–medium heat, flipping once the mixture bubbles. Try not to cook too fast (on high heat) as you want to give the carrot a little time to cook. To make spiced cream cheese, simply mix all ingredients together. Set aside spiced cream cheese. Serve pancakes with spiced cream cheese, your choice of sweetener and pecans. Enjoy immediately.

EatWell | 69

RECIPES pancake power You can make a thin version of these pancakes in a sandwich press.

Georgia's Shake & Go Pancake

SHAKE & GO PANCAKE RECIPE / GEORGIA HARDING This is my nourishing version of the very unhealthy “shake and mix” type of pancake mixture available in supermarkets. This is great for pancake-loving kids because they can make up their own very easily. It’s also great to take on camping trips to shake and pour pancakes without having to measure ingredients. Serves: 4

Dry 1 cup wholemeal spelt flour 1 tbsp coconut sugar or rapadura sugar 70 | EatWell

2 tsp baking powder 1 tsp ground cinnamon 1 tsp vanilla powder (optional) Wet 270mL tin coconut milk 2 large eggs In large jar, place all dry ingredients, shake to combine and store in pantry until you feel like pancakes. If you wake up craving pancakes, add coconut milk and eggs and shake for 30 secs until well combined (don’t over-shake or the batter will become rubbery). The batter should be thick but able to

be poured, so add more liquid (milk or water) if needed. Heat well-greased pan over medium–high heat and pour in batter. Once batter is bubbling, flip and cook other side until golden. Serve with your favourite fruit and syrup. Tip: You can also make a wrap-style pancake in a sandwich press. Make sure your batter is thin enough to pour and spread. Pour the batter in a thin strip across the middle of the sandwich press and tilt it to cover the base. Cook for a few minutes and then close the lid. Once cooked, you can roll and just hold it to eat. No knives and forks required!

Australiaâ&#x20AC;&#x2122;s FAVOURITE Brand of Healthy & Deliciously Sweet -

F R R A E E Nat G U S ural Sweeteners

RECIPES pancake power PUMPKIN PANCAKES WITH EXOTIC MUSHROOMS, SAGE & GHEE RECIPE / MEG THOMPSON A really delicious, indulgent savoury pancake when you need something a bit special. You could substitute sweet potato for the pumpkin or, to make it gluten-free, swap the spelt flour for gluten-free flour. Serves: 6

2 small eggs, whisked ½ cup milk 90g pumpkin puree

Meg's Pumpkin Pancakes with Exotic Mushrooms, Sage & Ghee

72 | EatWell

100g spelt flour ½ tsp baking powder ¼ tsp sea salt 250g mixed mushrooms (enoki, oyster, pine, or field if you prefer), sliced ¼ cup walnuts, roughly chopped 10 sage leaves Ghee, for frying Combine eggs, milk and pumpkin puree in bowl. Add flour, baking powder and salt, and mix to combine. In frypan over medium heat, add a little ghee and then ¼ cup scoops of batter to pan.

Cook for about 2 mins, or until golden and little bubbles are beginning to form on the surface. Flip and cook on the other side until golden. Repeat with remaining batter. Remove pancakes and add 1 tbsp ghee to pan. Add mushrooms and walnuts and cook for a few mins or to your liking. Add sage leaves in last couple of mins of cooking time and allow them to crisp up a little. Serve pancakes topped with mushrooms, walnuts and sage leaves, and a drizzle of any ghee left in pan.

Spinach and cheese (instead of banana) make a delicious savoury version of this Dutch-style pancake. Meg's Dutch Baby Pancake

DUTCH BABY PANCAKE RECIPE / MEG THOMPSON This was my first time making these little babies and I based my recipe on Claire Ptak’s version. I’ve topped mine with roasted banana, walnuts and a little chocolate, but you could just as easily make a savoury version — a spinach and cheese one would be delicious! Serves: 2–3

3 eggs 150mL milk 100g spelt flour 1 tsp vanilla extract

¼ tsp sea salt flakes 30g ghee or unsalted butter Topping 1–2 bananas ½ tsp ground cinnamon Pinch ground nutmeg Melted coconut oil ¼ cup walnuts, roughly chopped 1–2 tbsp dark chocolate, roughly chopped Preheat oven to 180°C. Place eggs, milk, flour, vanilla and salt in blender and blend until smooth. Place blender jug in fridge for 30–40 mins.

Meanwhile, slice bananas lengthways and place on lined baking tray. Sprinkle over cinnamon and nutmeg and a drizzle of coconut oil and bake for 15 mins. Remove from oven and turn heat up to 220°C. When ready to cook Dutch baby, place ovensafe frying pan (or round dish) in oven for 10 mins to heat up. Add ghee or butter and carefully swirl around until melted. Pour pancake mixture into frypan, return to oven and bake for around 20–25 mins, until puffed at edges and golden. Remove from oven and arrange banana and other toppings on top. EatWell | 73

RECIPES pancake power Meg's Choc-Chip Pancake

CHOC-CHIP PANCAKE RECIPE / MEG THOMPSON This dish is delicious as a weekend breakfast or cheeky afternoon snack, plus it’s just as nourishing. Makes: 6 pancakes

1 cup almond meal ½ tsp baking powder 2 tbsp gluten-free flour or oat flour 74 | EatWell

Pinch sea salt 2 eggs 100mL milk 1 tbsp maple syrup ¼ cup dark chocolate, roughly chopped Butter or ghee, for frying Maple syrup, yoghurt & berries, to serve In a bowl, mix together almond meal, baking powder, gluten-free flour and salt.

Add eggs and whisk through with a fork, adding milk slowly as you do. Stir in maple syrup and chocolate and let mix sit for 2 mins. In frypan with a little butter or ghee, add ¼ cup scoops to pan and cook for 2 mins on each side over medium heat. Flip and repeat on other side with remaining batter. Enjoy as is or with a little extra maple syrup, yoghurt and berries.

CERTIFIED ORGANIC SODA SYRUPS • 50% LESS SUGAR* (NO STEVIA)

Make healthier, organic sodas with a SodaStream or sparkling water. Also perfect for healthier Mocktails • Slushies • Ice Blocks • Milkshakes and more. TRY OUR AWARD WINNING ORGANIC INDIAN TONIC SYRUP WITH 60% LESS SUGAR*

Available at leading retailers. Get 20% OFF your first order. Coupon: EATWELL. sodapressco.com *Than the leading NZ or AUS tonic or soda brands 2017.

Worth the wait

Pecan farmers share one thing in common: patience. We chat to two who have a passion for growing pecans, despite the 40-year wait for full maturity. WORDS / KATE DUNCAN

76 | EatWell

to 20–40m in height and have a spread of 12–23m. With trunks growing to a huge 2m in diameter, it’s no wonder they’ve been in commercial production in the US for more than 130 years. These trees are in it for the long haul, that's for sure.

A powerhouse source of health and nutrition, pecans contain high levels of minerals, antioxidants and vitamins. Plus, they’re rich in fibre, can help boost heart and colon health and are a plant-based source of protein.

AUSTRALIAN PECANS HEALTH BENEFITS Pecans have a sweet, buttery flavour thanks to their high levels of good fats, such as healthy monosaturated fats and oleic acid, which have shown to improve immune system functioning and reduce inflammation.

Pecan trees are best grown in regions with humid summers, which is why most of Australia’s pecan industry is located in northern New South Wales and south-eastern Queensland. Byron Bay’s subtropical climate with its hot, wet summers and mild, dry winters makes it a pecan paradise.

Photography: Getty Images

hat’s the first thing you think of when you hear the word “pecan”? Pecan pie? We knew it! Can you hear the pecans quivering in their shells, shaking their fists with fury? It’s time to cut these nuts some slack; there’s so much more to their profile than Nanna’s outdated pecan pie, as you’re about to find out. Rich and distinctive in flavour and texture, pecans come from the pecan tree (Carya illinoinensis), a large deciduous tree belonging to the hickory family. Native to the United States, pecans grow up

MEET THE MAKER PECAN FARMERS

“That’s the price you pay for such beautiful, rich and fertile river soil; sometimes the river expresses itself on the landscape.”

Roughly 36km west of Byron Bay, you’ll find Eltham, a small town with a hidden gem: The Eltham Valley Pantry, a 105-year-old farmhouse cafe set in a picturesque pecan grove. Owners Matt James and Ash Jones, both trained chefs, took over the farm and cafe in 2015 with the intention of expanding their paddock-to-plate business. “When we found the farm on the internet, it was our dream come true; our day job of being chefs combined with our passion to be farmers,” Ash shares. “Although it was already a pecan farm and established cafe, the link between the two hadn’t been made," he continues. "The previous cafe owners were barely using pecans in the restaurant, except for your classic pecan pie, of course." Ash explains that their new menu features pecans in a unique way. “We offer pecan and spinach savoury pasty, eggs with pecan dukkha, waffles with maple-roasted pecans, fruit and ice-cream and loads more.” With over 300 pecan trees across 20 acres, Matt and Ash, who also live on the farm, love waking up in their pecan grove. “I didn’t realise it was possible to love trees this much, but I know that both Matt and I have favourite trees. Sometimes you just find yourself looking at them in awe,” he enthuses.

THE WAITING GAME Growing pecan trees is a long-term business. Once the tree has been planted, it will take roughly seven years before you’ll get your first crop. A pecan tree is considered productive yet immature until it hits the age of 40; Matt and Ash’s trees are 22 years old. “From seven to 40 years old we’ll see cropping, but it will be what’s called biannual cropping, an off-year and an on-year,” Ash explains. “In an on-year we’ll get eight to 10 tonnes of pecans, but yet in an off-year we’ll only get around four to six tonnes. For us, it's a huge difference in production.”

Once the tree hits maturity, at about 40 years old, it’ll stabilise and settle into a more consistent productivity. Matt and Ash are happy to wait. “We’re looking at the farm as a long game, not a quick return from one year to the next,” says Ash.

FARMING PRACTICES Matt, who also has a qualification in soil science, employs biological farming techniques that encourage biodiversity and the health of the surrounding areas. “Our farm is organic, meaning we don’t use any pesticides or herbicides on the trees. All our shells are composted and fed back to the trees, so we keep a really nice closed circuit there. We use compost tea and liquid fertilisers for nutrition as well as regular soil tests to make sure everything is well balanced. “Between our pecan trees, we have double natural spacing both in width and length. This allows a lot of sunlight and air flow into the trees,” explains Ash, adding that in the last month they’ve planted 350 native Australian trees to help regenerate the nearby riverbank. Although a lot of their early crop was swept away in the 2017 Lismore floods, Ash reflects on the challenging time with a positive outlook: “That’s the price you pay for such beautiful, rich and fertile river soil; sometimes the river expresses itself on the landscape and you’ve just got to ride it out. Our trees were underwater for three or four days, but they handled it.”

TYPES OF PECANS Most pecan varieties have been named after Native American tribes as it was their staple food in the winter when all the game had disappeared. Although there are more than 1000 varieties of pecan trees, The Eltham Valley Pantry, which sells its pecans under the Barefoot Farm brand, has four different varieties: ‘Mohawk’, ‘Shoshoni’, ‘Western Schley’ and ‘Wichita’. The ‘Western Schley’ and ‘Wichita’ varieties are a popular choice for pecan farmers in Australia, and David Reibel, farm manager at Stahmann Farms, also grows these varieties. Stahmann Farms’ pecan orchard Trawalla, six hours west of Eltham, covers almost 2400 acres, making it the largest pecan grower and processor in the southern hemisphere. It proudly celebrates 50 years of growing pecans =in Australia. In 1965, Deane Stahmann Jnr, a pecan farmer from the US, came to Australia and planted 68,000 pecan trees at Trawalla, 38km east of Moree. These trees, now in their mature years and producing top-quality pecans, along with another 40,000 younger trees planted near the Gwydir River, put Australian-grown pecans on the map. “Trawalla is an Aboriginal word meaning ‘flood waters’,” says Reibel. “The farm is positioned right on the river with 13km of river frontage around the property. We’re pretty much enclosed by the river, which was half the reason why Mr Stahmann decided to plant pecan trees here.” The Stahmanns sold the company to previous managers in 2008 under the proviso there would be no staff losses and the trees would remain in healthy condition. Although he passed away in 2013, Mr Stahmann’s legacy remains.

GROWING PECANS Using their own genetic materials, Reibel and the team have created a seed nut called ‘Riverside’. “Pecans are either type one or type two,” Reibel explains, going on to add that “one variety of nut has its pollen and the other has its flower. After about a fortnight, the nuts switch over.” At Stahmann Farms, they set the nuts in October, not long after they’ve come out of their deciduous period. They’ll grow for six months until harvest starts in May. “We use a mechanical harvester to shake the nuts onto the ground,” says Reibel. “Then a mechanical sweeper blows them out from the base of the tree and a vacuum harvester sucks up nuts, branches and leaves and sorts them as best as it can.” The nuts are separated from the non-nut material then washed, dried, cracked and stored in Toowoomba, Queensland. From there, half of Stahmann Farms’ nuts are exported around the world and the other half head to major supermarkets and food manufacturers in Australia. Albeit on a much smaller scale, Matt and Ash also use a tree shaker, which shakes the bark of the tree rapidly for five seconds. On top of that, the couple hand-harvest a variety of nut that Ash says is a lot more time-consuming. “The machine can harvest 300 trees in a day where we can only do eight by hand!” All the nuts Ash and Matt produce stay on the farm. “We have the only certified organic processing facility in the Northern Rivers of NSW,” Ash explains, adding, “We only process an A-grade nut and feed whatever doesn’t meet our high standards to our pigs. “We also do all the roasting and blending in our commercial kitchen on site, meaning we grow, process and value-add all from the one place. We’re pretty proud of that.” Ash references the health-based products the Barefoot Farm launched in 2017, which includes Texan BBQ pecans, maple-roasted pecans, dark chocolate pecans and more.

PESTS & DISEASES One key advantage the Australian pecan industry has over the American industry is that it’s largely disease free. “All our nuts are pesticide free [whereas] in the US they’re sprayed multiple times a year,” explains Reibel. “Back in the ‘90s, we had a pest called the green vegetable bug. It’s a pod feeder, meaning it would bite into the pecan nut and leave a big black mark on the kernel. Back then, about 15 per cent of our nuts were being attacked by this bug. “With the help of the CSIRO, we introduced a predator wasp from South America over a five-year period and, without the use of chemicals, we’ve been able to reduce the impact from 15 per cent to less than one per cent. That was a big, healthy win for us.” Currently, Stahmann Farms produces 100,000 pecans per year but is looking to triple that in the next five years. “We are on a big growth phase at the moment and this gives lots of new opportunities for people to grow on a personal level and secure futures,” says Reibel. Kate Duncan is deputy editor of EatWell magazine. EatWell | 77

SPONSOR RECIPES LEDA NUTRITION

Choculence Black Bean Brownies

leda nut rition CHOCULENCE BLACK BEAN BROWNIES RECIPE / LEDA NUTRITION Serves: 12

Leda Nutrition’s gluten-free Cholulence biscuits are great for making your favourite slice slice, tart or cheesecake base base. This delicious chocolate-coated biscuit, filled with cream, makes the perfect ingredient for your winter baked treats.

180g packet of Leda Nutrition Choculence Biscuits 2 tbsp flaxseed meal 90mL water 400g tin black beans, well rinsed & drained 45g coconut oil, melted ¾ cup cacao powder ¼ tsp finely ground Himalayan rock salt 1 tsp vanilla extract ½ cup organic coconut sugar 1½ tsp baking powder Preheat oven to 180°C. Lightly grease 12-hole muffin tin.

78 | EatWell

Place Leda Nutrition Choculence biscuits in freezer bag, crush with rolling pin or similar and set aside. Combine flaxseed meal and water in bowl of food processor. Pulse a couple of times and let rest for a few mins. Add remaining ingredients and blend for 3 mins, scraping down sides as needed (it needs to be really smooth). If batter appears too thick, add a tbsp or two of water and pulse to combine. Evenly distribute batter into muffin tin and smooth tops with the back of a spoon. Sprinkle tops with crushed Choculence biscuits, pushing some pieces slightly into batter. Bake for 20 mins or until edges start to pull away from sides. Remove from oven and let cool before removing from pan. Store in airtight container.

DATE CARAMEL WITH COCONUT WHIP RECIPE / LEDA NUTRITION Makes: 15 slices

Base Leda Nutrition Golden Crunch Biscuits Â˝ cup melted coconut oil Date Caramel 1 cup raw cashews, soaked in hot water 2 cups medjool dates, pitted 1 tsp vanilla extract Coconut Whip 400mL tin coconut milk, refrigerated overnight 2 tbsp coconut sugar Brush 30cm slice tin with coconut oil to lightly grease. Place Golden Crunch biscuits in bowl of food processor and process until finely chopped. Add coconut oil and pulse again until combined. Firmly press biscuit crumb into tin to cover base evenly. Refrigerate for 1 hour or until set. Add cashews to food processor and blend to smooth paste. Add dates and vanilla paste and continue to process until the mixture is smooth and resembles thick caramel texture. Pour caramel mixture over base and place in freezer for 4 hours. Just before you are ready to serve, prepare coconut whip. Add coconut sugar to grinder or blender and whizz until sugar resembles fine confectionerâ&#x20AC;&#x2122;s powder. Remove coconut milk from fridge (the milk and cream will have separated with the solid cream rising to the top). Open can, taking care not to mix, and scoop out cream. Place cream in blender or food processor. Add finely ground coconut sugar and process until mixture is thick enough to form peaks. Remove slice from freezer and cut into desired lengths, pipe or spoon coconut cream on top of caramel layer and serve immediately.

Date Caramel with Coconut Whip

DOUBLE CHOC CHOCULENCE TART RECIPE / LEDA NUTRITION Serves: 4

Base 180g packet Leda Nutrition Choculence Biscuits 2 tbsp melted coconut oil Filling 200mL coconut cream 1 tsp vanilla extract 200g 70% dark chocolate (dairy-free), broken into small pieces 400mL tin coconut milk, refrigerated overnight Cacao powder, for dusting Place Choculence biscuits in bowl of food processor and process until finely crumbed. Add coconut oil and pulse again until combined.

Double Choc Choculence Tart

Brush 4 individual tart tins with coconut oil. Firmly press biscuit crumb into tins to cover base and sides and refrigerate to set. To make ganache, gently heat coconut cream in small saucepan over low heat. Add vanilla and chocolate to coconut cream and stir until it begins to melt. Remove from heat and continue to stir until fully combined. Poor ganache mixture into tart shells and refrigerate until ready to serve.

Remove coconut milk from fridge (the milk and cream will have separated with the solid cream rising to the top). Open can, taking care not to mix, and scoop out cream. Place cream in blender or food processor and whip until mixture is thick enough to form peaks. Top tarts with dollop of coconut cream and dust with cacao powder to serve. For more information visit ledanutrition.com EatWell | 79

SPONSOR RECIPES CABOT HEALTH

Apple Pie Smoothie

cabot healt h APPLE PIE SMOOTHIE RECIPE / CABOT HEALTH Serves: 1

The Dr Cabot Maintenance Program is a continuation of the Dr Cabot 15-Day Cleanse. Dr Cabot has treated many patients using nutritional and herbal strategies and has condensed her knowledge to create these effective formulas. Increase your chances of staying healthy with our maintenance plan.

80 | EatWell

½ cup coconut cream 1 red apple, cored & diced 10 pecans 2 tbsp almond butter ¼ tsp cinnamon Pinch nutmeg 1 medjool dates, peeled & pitted 1 scoop Ultimate Gut Health Handful ice Blend together all ingredients in blender or food processor. Serve immediately.

RAW ZESTY LEMON & RASPBERRY CHEESECAKE BITES RECIPE / CABOT HEALTH Serves: 12

Crust ¼ cup sunflower seeds ¼ cup pepitas Zest 1 lemon 8 medjool dates ¼ cup shredded or desiccated coconut ¼ cup Ultimate Superfood Powder Filling ¾ cup cashews, soaked overnight ¼ cup coconut cream 3 tbsp maple syrup or honey Juice & zest 1 lemon ¼ cup fresh or frozen raspberries 1 tsp vanilla essence 3 tbsp melted coconut oil Pinch sea salt Add crust ingredients to food processer and blend until combined. If mixture is too dry, add 1 tbsp or so of water. Grease mini muffin tin holes with coconut oil. Spoon 1 tbsp of mixture into each hole and press down firmly. Divide any leftover base mixture between holes.

Kiwi Mango Pudding

Add all filling ingredients to blender and blend on high speed until mixture is smooth. You may need to add a little water if you find your blender is struggling. Pour cashew mixture evenly between each muffin hole on top of base. Place in freezer to set for about 2 hours.

KIWI MANGO PUDDING

Fruit-Free Vanilla Bliss Balls

RECIPE / CABOT HEALTH Serves: 1 Raw Zesty Lemon & Raspberry Cheesecake Bites

3 tbsp chia seeds ¼ avocado ½ cup coconut milk ½ mango, peeled & pitted 1 kiwifruit, peeled 1 scoop Ultimate Gut Health

Ste Car

Place all ingredients in blender and blend until smooth. Transfer to bowl or jar, cover and allow to set overnight or for at least 2 hours in fridge.

FRUIT-FREE VANILLA BLISS BALLS RECIPE / CABOT HEALTH Makes: 8 bliss balls

¼ cup macadamias ¼ cup cashew butter ½ cup desiccated coconut, plus extra for rolling ¼ cup hemp seeds or chia seeds 1 tsp Nature Sweet Sugar Substitute or stevia 2 tsp vanilla essence or paste ¼ cup Ultimate Superfood powder 2 tbsp melted coconut oil Place macadamias in food processor and blend until broken down into small pieces. Add remaining ingredients and blend until well combined. If mixture is too dry, add 1–2 tbsp water. Spoon 1 tbsp mixture at a time into your palm and roll into a ball, and coat with coconut. Store in airtight container in fridge for 1–2 weeks. For more information visit drcabotcleanse.com EatWell | 81

Meg's Timut-Spiked Haloumi Salad

COOKING WITH

TI PE E Timut is a Nepalese pepper that chefs say has a hint of citrus about it. These small seed husks have a numbing eďŹ&#x20AC;ect on the tongue and are supposed to bring a taste of grapefruit to a dish. It goes equally well in sweet or salty dishes and combines delightfully with both vegetables and meats. Try timut pepper in our Spicy Hot Chocolate; Roasted Timut Pepper & Turmeric CauliďŹ&#x201A;ower; Timut Pepper & Smoked Paprika Popcorn; Mixed Bean, Kale & Timut Pepper Stew; Timut-Spiked Haloumi Salad; Salt & Timut Pepper Chicken; and Spring Onion & Timut Pepper Flatbreads. 82 | EatWell

RECIPES cooking with timut pepper

TIMUT-SPIKED HALOUMI SALAD RECIPE / MEG THOMPSON This is a punchy way to show off timut pepper in all its glory. It makes a nice lunch or works just as well as a side or larger feast. The fresh fruit is a lovely companion and brings a punch of immunity-boosting vitamin C and gut-loving fibre to complete the picture. Serves: 1–2

½ tsp timut pepper 100g haloumi cheese, sliced ½ orange, sliced 3 strawberries, sliced 1–2 cups leafy greens Extra virgin olive oil, to serve

This warming hot chocolate is yummy, spicy and a little bitter, but if you want to sweeten it a little, a touch of stevia will work a treat.

Spread timut pepper on plate and press slices of haloumi gently into spice, covering both sides. In frypan over medium–high heat, cook haloumi in a little oil until golden brown on both sides. Remove from heat. Arrange remaining ingredients on serving plate, top with haloumi and a little extra virgin olive oil for serving.

TIMUT HOT CHOCOLATE RECIPE / MEG THOMPSON With its undertone of slight passionfruit, I think timut pepper makes a lovely pairing with chocolate. Serves: 1

½ tbsp good-quality dark chocolate 4–5 timut peppercorns (or a pinch) 1 cup milk Set bowl on top of small saucepan of simmering water, being sure water isn’t touching bowl. Place chocolate and timut pepper in bowl and stir occasionally until melted. Remove from heat. Meanwhile, warm milk. Pour 1–2 tbsp of warm milk into the melted chocolate mix and whisk well with fork to combine fully. Strain mix into serving mug and taste. You may like to add a little sweetness, depending on type of chocolate you are using, but I don’t think it needs it.

Meg's Timut Hot Chocolate

Turn off heat once popping has slowed to a couple of pops a second. In small saucepan, melt together ghee/butter, timut pepper and pinch of salt over low heat.

Once melted, cook for another min to allow flavour of timut pepper to emerge, then pour mix over popped popcorn, stirring to combine. Taste and add a little salt if necessary.

Meg's Peppery Popcorn

PEPPERY POPCORN RECIPE / MEG THOMPSON Here’s a quick and easy recipe that highlights the unique flavours of timut pepper well against a buttery, salty crunch. Serves: 2–6

1 tbsp coconut oil ⅓ cup popping corn ½–1 tbsp ghee or butter ¼–½ tsp timut pepper Sea salt, to taste Add coconut oil and a few kernels of corn to large saucepan with lid and pop over medium heat. Once one piece has popped, add remaining corn and replace lid. EatWell | 83

RECIPES cooking with timut pepper

SPICY HOT CHOCOLATE RECIPE / LISA GUY Timut pepper is a rare type of peppercorn traditionally grown in Nepal, which pairs beautifully with chocolate with its citrusy, grapefruit-like aroma and taste. Timut pepper is known for its trademark mild tingling or numbing feeling in the mouth after it's consumed. Serves: 2

2 cups milk of choice 2 heaped tbsp raw cacao powder Pinch timut pepper Pinch ginger Pinch chilli flakes Pinch star anise ½ tsp ground Ceylon cinnamon ½ tsp vanilla paste or extract Raw honey, to taste Place all ingredients in small saucepan over medium heat and stir until well combined. Heat for around 4 mins but don’t let it boil. Pour into 2 cups and top with a little extra cinnamon (optional). Tip: Coconut milk makes a lovely creamy hot chocolate.

Lisa's Spicy Hot Chocolate

ROAST CAPSICUM ZUCCHINI NOODLES RECIPE / LISA GUY Red capsicums contain high levels of carotenoids, namely beta-carotene, lutein and zeaxanthin. These plant-based antioxidants help fight chronic diseases such as cancer and degenerative eye conditions like macular degeneration. Serves: 2

Lisa's Roast Capsicum Zucchini Noodles

Sauce 2 red capsicums, cut in half, stems & seeds removed Handful cheese such as goat’s or feta Pinch sea salt Good pinch timut pepper 2 tbsp cold-pressed olive oil 1 small onion, finely chopped 2 cloves garlic, minced 3 large zucchinis, spiralised Handful fresh basil, to serve Grated cheese, to serve

Be careful not to overcook your zucchini noodles or they will go too soggy.

84 | EatWell

Place red capsicums on baking tray under griller and roast both sides until charred and blistered. Cover with tea towel and when cooled, skins should come off easily. Place all sauce ingredients in food processor and blend to smooth sauce. In frying pan with some olive oil, cook onion and garlic for a few mins until soft. Toss through zucchini noodles and sauce, just enough to heat them through. You don’t want to overcook zucchini noodles or they will go too soft. Plate up noodles and top with cheese and herbs.

Tired of being tired? *

Floradix may help maintain energy levels! Floradix contains a source of iron balanced with a range of B Vitamins. When taken as directed on the label, Floradix may assist in the maintenance of general health for the whole family, from young children to expectant mothers and elderly people. Floradix is a special liquid formula that: Contains iron in a soluble form Contains herbal extracts Contains Vitamins B1, B2, B6 and B12 *Iron supplementation may help reduce tiredness and fatigue when the dietary iron intake is inadequate. Always read the label and use only as directed. If symptoms persist, see your healthcare professional. F R E E F R O M A L C O H O L , A RT I F I C I A L C O L O U R S a n d P R E S E R VAT I V E S

www.floradix.com.au

CHC 71429-0916

AVAILABLE AT ALL GOOD HEALTH STORES, SELECTED PHARMACIES AND SUPERMARKETS

RECIPES cooking with timut pepper Lisa's Salt & Timut Pepper Chicken

SALT & TIMUT PEPPER CHICKEN RECIPE / LISA GUY Chicken is a great protein-rich food that provides the body with essential amino acids for muscle growth and repair, strong nails and hair, and healthy skin. Chicken also provides B vitamins, which are important for lowering the risk of cardiovascular disease, producing energy in the body and helping nourish the nervous system. Always buy organic and free-range chickens. Serves: 3

86 | EatWell

500g organic free-range chicken breasts, cut into large chunks 1 tbsp cornflour ½ tsp sea salt ½ tsp timut pepper 1 tbsp cold-pressed olive oil 1 tbsp tamari 1 tbsp raw honey Handful bok choy ½ red capsicum, sliced 1 chilli, finely chopped Leafy greens, to serve

Place chicken in bowl and coat well with cornflour, salt and pepper. In frying pan with olive oil over medium heat, cook chicken until golden brown and cooked through. Set aside on plate. In small bowl, mix olive oil, tamari and honey until combined. Add bok choy, capsicum and chilli to frying pan and pour in honey mixture. Cook for 3 mins. Plate up by adding greens topped with chicken pieces.

SPRING ONION & TIMUT PEPPER FLATBREADS RECIPE / DANIELLE MINNEBO This recipe uses cassava flour, which is glutenfree and made from a root vegetable found in South America. It has a wonderful starchy texture that behaves in a similar way to gluten, helping to hold the flat breads together and avoiding the crumbly problem you often get with gluten-free baking. You can buy cassava flour from a health-food store or online. Makes: 4 flatbreads

210g cassava flour ½ tsp sea salt 3 tbsp olive oil 2 spring onions, thinly sliced ¼ tsp ground timut pepper 1 cup warm water 2 tbsp olive oil Add cassava flour, sea salt, olive oil, spring onion and timut pepper to bowl and mix together until combined. Add warm water and mix together until you have dough. Make sure water is warm as this helps to activate the starch in cassava flour. Divide dough into 4 pieces and roll 1 piece between 2 sheets of baking paper until 1mm thick. Heat ½ tbsp olive oil in frypan over medium heat. Remove top sheet of baking paper and carefully flip circle of dough into frypan. Then gently peel off other piece of baking paper. Cook on this side for 5 mins then flip and cook for a further 2 mins. Remove from pan and continue process with remaining 3 flat breads Note: When the bread is warm it’s stretchy and can be rolled up with a filling inside. As soon as the bread cools, the starches firm up and the bread will crack. So make sure you quickly warm the bread in a frypan before using.

EatWell | 87

RECIPES cooking with timut pepper

ROASTED TIMUT PEPPER & TURMERIC CAULIFLOWER RECIPE / DANIELLE MINNEBO This is such an easy recipe, one you can serve with the Spring Onion & Timut Pepper Flatbreads (recipe above) and a protein such as roast chicken. Cauliflower is a nutritional powerhouse; it’s rich in vitamin C, vitamin K, B vitamins, magnesium, folate and potassium. Serves: 4

1 large cauliflower ¼ cup olive oil 1 tsp sea salt 1 tsp turmeric ¼ tsp timut pepper Preheat oven to 200C. Grease and line baking tray. Place cauliflower bottom down on baking tray. Drizzle with olive oil and sprinkle over sea salt, turmeric and timut pepper. Bake for 1 hour until beautiful golden colour and soft inside.

88 | EatWell

RECIPES cooking with timut pepper You can really add any spices you like to this “adult popcorn”. TIMUT PEPPER & SMOKED PAPRIKA POPCORN RECIPE / DANIELLE MINNEBO Why not have a bit of fun with this recipe and create smoky, spicy adult popcorn! Feel free to add any spices you fancy. Make sure to use organic GMO-free popcorn kernels for this recipe. Serves: 4

3 tbsp olive oil 80g popcorn kernels 1 tsp timut pepper 1 tsp smoked paprika 1 tsp sea salt 2 tsp coconut palm sugar Zest 1 lemon

Danielle's Timut Pepper & Smoked Paprika Popcorn

Adam's Mushroom, Tofu, Tomato & Timut Pepper Curry

Heat olive oil in large saucepan over medium heat. Add popcorn kernels, cover and cook for 2 mins. Shake pan occasionally and remove from heat when popping noise has stopped. Add the timut pepper, smoked paprika, sea salt, coconut palm sugar and lemon zest to small bowl and mix until combined. Sprinkle over popcorn in saucepan, cover again and give everything a good shake. Serve immediately while popcorn is still warm. Enjoy!

MUSHROOM, TOFU, TOMATO & TIMUT PEPPER CURRY RECIPE / ADAM GUTHRIE We love finding new ingredients to cook with! In this dish, the timut pepper’s sweet fruitiness is delicious alongside its peppery taste. This is a dish for the whole family. Serves: 4

1 large onion, chopped 2 cloves garlic, minced 1 tbsp minced fresh ginger 2 large tomatoes, chopped 250g oyster mushrooms, cut into strips 250g firm tofu, cubed 1 tsp timut pepper 1 tsp ground turmeric 1 tsp ground cumin 1 tsp mustard seeds 4 cups vegetable stock 2 cups baby spinach Cooked brown rice, to serve Heat wok and sauté onion until slightly brown. Add garlic, ginger, tomato, mushroom, tofu, timut pepper, turmeric, cumin and mustard seeds. Mix well. Add stock, bring to boil, reduce heat and simmer gently for 15–20 mins. Add baby spinach. Serve with cooked brown rice.

90 | EatWell

:LQWHoWARMERS Choculence Brownies PDGb ZÄ&#x2030;e EODFh EHDQp visit our blog for the recipe! www.ledanutrition.com/blog

Find me in the healthfood aisle at COLES

RECIPES cooking with timut pepper

1 tsp ground cumin ½ tsp timut pepper 2 bay leaves 2 cups dried whole green mung dal 400g tin cooked chickpeas, drained 400g tin cooked red kidney beans, drained 400g tin four-bean mix, drained 1 bunch kale, chopped Salt & pepper, to taste Juice 1 lime Cooked brown rice, to serve In pressure cooker over medium–high heat, heat onion, garlic, sambal oelek and turmeric, and cook until lightly brown. Add tomato, ginger, coriander, garam masala, cumin, timut pepper, bay leaves and all beans. Stir in 8 cups water. Place lid on pressure cooker and cook for 20 mins. Open lid per pressure cooker instructions, add more water if needed to make thick soup consistency. Add chopped kale and bring to boil. Add salt and pepper to taste, squeeze in lime juice and stir. Serve with cooked brown rice.

Adam's Mixed Bean, Kale & Timut Pepper Stew

MIXED BEAN, KALE & TIMUT PEPPER STEW RECIPE / ADAM GUTHRIE In winter it’s a good idea to cook a warm and wholesome stew. This mixed bean and timut pepper stew has lots of nutritious kale and goodness to fill you up and give you a warm glow from the inside. Serves: 4

BROWN RICE NOODLES & VEGETABLES IN TIMUT PEPPER BROTH 1 onion, halved lengthwise & thinly sliced 4 large cloves garlic, sliced 2 tsp sambal oelek ½ tsp ground turmeric 2 tomatoes, chopped (about 2 cups) 4 tsp minced ginger 1½ tsp ground coriander 1 tsp garam masala

Adam's Brown Rice Noodles & Vegetables in Timut Pepper Broth

RECIPE / ADAM GUTHRIE Timut pepper gives this dish a warm glow and an incredible depth of flavour like nothing else I’ve cooked with before. Serves: 2

8 cups vegetable broth ½ cup julienned carrots ½ red capsicum, julienned ½ cup julienned celery 1 cup button mushrooms, quartered 4 cups fresh baby spinach 300g brown rice noodles Soup Paste 1 clove garlic, chopped 1 tbsp ginger 1 tbsp sambal oelek 1 cup chopped tomatoes ¼ onion, sliced ¼ cup chopped coriander root 1 tsp ground cumin ½ tsp ground turmeric ½ tsp timut pepper 4 tbsp lime juice 1 tsp salt or to taste 2 tbsp chopped coriander leaves

You’ll love the depth of ﬂavour that timut pepper gives this dish. 92 | EatWell

Heat broth in pot. Make soup paste by combining garlic, ginger, sambal oelek, tomato, onion, coriander root, cumin, turmeric, timut pepper and 2 tbsp lime juice in blender. Blend until smooth. Heat pan on high heat, add soup paste and fry for about 30 secs. Add to broth and mix well. Bring to boil and reduce heat to low. Add prepared vegetables (except spinach) and dry rice noodles and turn down heat. Simmer 5 mins or until vegetables and noodles are al dente. Season with salt and pepper. To serve, divide rice noodles and spinach between bowls. Pour soup over, add remaining lime juice, garnish with coriander and serve.

SPONSOR RECIPES PEARL RIVER BRIDGE

Shrimp with Curry Sauce

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. Itâ&#x20AC;&#x2122;s so versatile!

94 | EatWell

SHRIMP WITH CURRY SAUCE

CARAMELISED SALMON WITH SAUCE

RECIPE / PEARL RIVER BRIDGE Serves: 3

RECIPE / PEARL RIVER BRIDGE Serves: 2

Sauce 3 tsp red curry sauce 2 tsp Pearl River Bridge Superior Light Soy Sauce 3 tsp sugar Dash sesame oil Dash cooking oil

700g salmon fillets Pinch lemon pepper Pinch garlic powder Salt 30g butter

800g shrimp, peeled & deveined 2 tsp minced garlic Mix together sauce ingredients, add shrimp and marinate for 30 mins. In pan, heat some oil, fry shrimp until golden then set aside. Add minced garlic, bring sauces to boil and add shrimp. Mix well and serve.

Sauce 70mL Pearl River Bridge Superior Light Soy Sauce 60g brown sugar 70mL water Dash vegetable oil Coat salmon fillets with lemon pepper, garlic powder and salt. In bowl, mix together sauce ingredients. In bag, place salmon and sauce mixture.

Turn salmon to coat, then refrigerate for at least 1 hour. Discard sauce on salmon fillets. Melt butter in pan over medium heat, cook salmon fillet until golden brown, about 4 mins each side. Serve with favourite dressing.

FRIED POTATO PANCAKE WITH SAUCE RECIPE / PEARL RIVER BRIDGE Serves: 3

300g potato, peeled & sliced 60g bacon, sliced & cut into short, thin strips 80g corn kernels Oil, for frying Handful shallots, chopped Caramelised Salmon with Sauce

Sauce 2 tbsp Pearl River Bridge Premium Oyster Flavoured Sauce 1 tsp Pearl River Bridge Superior Light Soy Sauce 2 tbsp eggs, beaten

Fried Potato Pancake with Sauce

Steam sliced potato for about 10 mins until tender, then mash with spoon. Fry briefly bacon, add corn kernels and stir lightly. Mix bacon and sweet corn into mashed potato, add sauces, a pinch of pepper and mix well. Divide potato into 12 balls. In pan, heat some oil, fry potato over medium heat and press flat with pan scoop. Shallow-fry potato until golden, then garnish with shallots and favourite sauce.

STEWED BEEF WITH POTATO, CARROT & SPICES RECIPE / PEARL RIVER BRIDGE Serves: 4

1kg cubed stewing beef 3 tbsp vegetable oil 2 tbsp Pearl River Bridge Superior Light Soy Sauce 2 tbsp Pearl River Bridge Premium Oyster Flavoured Sauce 500mL water 1 tsp dried rosemary 1 tsp dried parsley Â˝ tsp ground black pepper 3 large potatoes, peeled & cubed 4 carrots, cut into 2.5cm pieces 4 stalks celery, cut into 2.5cm pieces 1 large onion, chopped 2 tsp cornflour 2 tsp cold water

Stewed Beef with Potato, Carrot & Spices

Brown beef in oil over medium heat in large pot. Mix Pearl River Bridge Superior Light Soy Sauce and Premium Oyster Flavoured Sauce with 500ml water and pour into pot. Add rosemary, parsley and pepper to pot. Bring to boil, then cover and simmer on low heat for 1 hour. Add potato, carrot, celery and onion. Dissolve cornflour in 2 tsp cold water and stir into stew Cover and simmer for 1 more hour and serve. For more information visit pearlriverbridge.com EatWell | 95

SPONSOR RECIPES MAD MILLIE

Creamy Broccoli Soup with Goat’s Feta

mad millie CREAMY BROCCOLI SOUP WITH GOAT’S FETA During the cold weather, a comforting soup ticks all the right boxes. This recipe is thick and flavoursome, not to mention quick to make and delicious enjoyed by the fire. RECIPE / MAD MILLIE Serves: 2

The Mad Millie premium handcrafted cheese-making kits have everything you need to create delicious artisan cheese in your own kitchen. From cheddar to feta and even blue cheese, their range of kits help you make it all.

96 | EatWell

400g Mad Millie Goat’s Feta 150g garlic butter 1 onion diced 2 cloves garlic, crushed 2 heads broccoli 3 cup vegetarian stock, diluted 4 tbsp flour 2 cup cream Bunch asparagus, steamed 4 fresh basil leaves Salt & pepper, to taste

Make your Mad Millie Goat’s Feta at least 1 day before. Melt 50g garlic butter in large stockpot and sauté onion and garlic until tender. Add broccoli and stock, then cover and simmer for 10 mins. Using stick blender, puree soup in stockpot. Alternatively, transfer soup to blender and puree until desired consistency is reached. In small pan, melt 100g butter over medium heat. Stir in flour and cream, then stir until thick. Transfer mixture into pot with soup puree and heat together. Serve soup in bowl, garnish with steamed asparagus and basil leaves. Season with salt, pepper and Millie goat’s feta for the final touch. Enjoy immediately.

Caprese Stuffed Garlic Butter Portobello Mushrooms

CAPRESE STUFFED GARLIC BUTTER PORTOBELLO MUSHROOMS A slightly different (but delicious) take on the traditional caprese salad of mozzarella, tomato and basil, this recipe ticks all the winter comfort food boxes, especially if you grow your own mushrooms, tomatoes or basil. RECIPE / MAD MILLIE Serves: 2

300g Mad Millie Mozzarella 5 large Portobello mushrooms Garlic Butter ¼ cup butter 3 cloves garlic, crushed 1 cup grape tomatoes, halved ½ cup fresh basil Salt, to taste ¼ cup balsamic glaze Make your Mad Millie Mozzarella at least 1 day before. Clean out inside of each mushroom and cut out stalks. Generously brush the bottoms of each mushroom with garlic butter and place (buttered side down) on baking tray. Fill each mushroom with Mad Millie Mozzarella and halved tomatoes. Grill for approx. 8 mins or until mozzarella has melted and mushrooms are golden. Serve topped with basil, salt to taste and generously drizzle over balsamic glaze.

PUMPKIN SOUP WITH GORGONZOLA A classic made even better with the addition of homemade gorgonzola cheese. This cheese can take up to a month to mature, but the wait is worthwhile as it adds a delicious salty dimension to the creamy pumpkin flavours. RECIPE / MAD MILLIE Serves: 2

½ cup diced onion 1 tbsp butter 5 cups peeled & diced pumpkin ¾ cup peeled & diced potato 2 cups water 1 cup vegetable stock, diluted Pinch ground ginger Pinch ground nutmeg Salt & pepper 2 cups milk ½ cup Mad Millie Gorgonzola In large saucepan, cook onion in butter. Add pumpkin, potato, water, stock, ginger, nutmeg and season with salt and pepper. Cook for 20 mins or until pumpkin and potatoes are tender. Add milk and blend until smooth. Serve in bowl and crumble Mad Millie Gorgonzola across top of soup. Enjoy immediately. For more information visit madmillie.com

Pumpkin Soup with Gorgonzola

EatWell | 97

EatWell FOR THE LOVE OF FOOD

Forks

Forks were the last of our modern cutlery to make it to the table. Although the fork was known to the Greeks, as shown by the trident held by the god Poseidon, at the dinner table the Greeks used spoons, knife points and fingers. In the Middle Ages most people ate from rounds of stale bread called trenchers, which could carry cooked meat or vegetables and be brought straight to the mouth. So spoons and knives supplemented hands at the table for centuries. It seems that using forks for eating arose in the Near East in Byzantium (modern-day Syria and Iraq). These forks were double tined and made their way to the West via a Byzantine princess who married a Venetian doge. In the 16th century, Catherine de Medici brought the table fork to France. As ideas of hygiene evolved and the use of hands fell out of favour, forks grew in popularity and today a good meal demands a good fork.

98 | EatWell

EatWell | 99

Photography: Getty Images

KITCHEN GARDEN POTATOES

Potatoes Potatoes have a poor reputation nutritionally, largely because we tend to eat them soaked in fat and covered in salt. In its own right, though, the potato is a decent nutritional package that can be a very tasty part of your kitchen.

ollowing the conquest of the Inca civilisation in 1532, the Spanish conquistadors took back to Spain not only all the precious metal they could find, but also the humble potato. Sir Walter Raleigh is credited with introducing the potato to the British Isles. Its use has since spread around the world, to the point where there are, on average, more than 190,000 square kilometres of potatoes under crop every year, producing more than 323 million tonnes. Potatoes came to Australia with the early European settlers, but it seems they may not have figured in the first attempt at agriculture. In his dispatch of 15 May 1788, Governor Phillip does not mention potatoes as one of the crops proposed for sowing. However, in 1797, Governor Hunter was able 100 | EatWell

to report that 11 acres (4.5ha) were under potato crop in the Parramatta district west of Sydney. Today, potato production occurs around Australia with the exception of the far northern areas, where temperatures exceed the optimal growing conditions. If you want to grow them, potatoes will be a wonderful addition to your garden as they grow quickly and are adaptable, high yielding and responsive to low inputs. While they’re not regarded as the healthiest of vegetables, if the right varieties are chosen and you prepare them appropriately, they can be extremely useful for keeping your table well stocked. There are many varieties available for you to choose from, including: Coliban — white fleshed but far better when home grown than store bought.

Sebago — oval shaped with white flesh and skin. King Edward — a large white potato. Pontiac — these are the main pink-skinned potato grown. Desirée — originally from Holland, they are pink skinned, with a pale yellow flesh. Tasmanian Pink Eye — pink-skinned with a creamy yellow flesh. Purple Congo and Sapphire — both long, narrow potatoes with spectacular purple skin and flesh. You may also see “new potatoes” available. These are a little immature and have been harvested from plants that still have their green leaves (see growing your potatoes below). The skin of a new potato is fragile and light, while their flesh is dense and moist.

Photography: Getty Images

WORDS / TERRY ROBSON

The average potato has about 600mg of potassium, which is around the same amount as a banana. IN DEFENCE OF THE POTATO The potato has developed a bad name in recent years because it has a high glycaemic index, but in many ways it’s the choice of potato you eat and how you eat it that’s the thing. If you are going to eat a potato peeled and deep fried, then of course it’s not good for you. However, cooked in its jacket with a little lemon juice over the top and avocado on the side, potatoes are a good food. The average potato has about 600mg of potassium, which is around the same amount as a banana. It also contains more iron and vitamin C than half a cup of spinach. Potatoes also contain vitamin B3, iodine, folic acid, copper, magnesium and a modest amount of protein. Most of the nutrients in a potato are found in the skin or just under the skin, so don’t peel your potato unless it’s essential to your dish. If you are making mashed potato or a potato salad, boil your potatoes whole in their skins before allowing them to cool slightly; then you can peel and prepare. When boiled or baked whole with their skins intact, potatoes retain most of their nutrients.

GROWING YOUR POTATOES Plant potatoes as soon as frosts have passed in cooler climates, usually from spring to summer; and in autumn and winter in warmer, subtropical areas. They prefer a mild, cool, temperate climate but will grow in most zones, though not as happily in the tropics. Plant in a sunny, well-drained position; too much shade and they won’t produce tubers; too wet and the tubers could rot. They like a loose loamy, fairly acid soil and need phosphate, nitrogen and potassium to produce well. Be sure to prepare soil with well-rotted manure and blood and bone before planting. Remove weeds such as nightshade types, which can attract pests such as aphids, which spread viral diseases. Avoid planting where other vegetables from the Solanaceae family, such as tomatoes or eggplants, have previously grown because these could also harbour disease. Buy certified, disease-free tubers and plant the seed potatoes about 20–30cm apart and at least 10cm below the surface. The eyes of the potato are buds that develop into shoots. For better tuber numbers, space further apart when planting so stolons can branch out. Once the tubers start to form, cover or “hill up” the crop with soil or compost to ensure the potatoes are well-covered; exposure to light makes them turn green. Keep them wall watered, too. The tomatolike fruit of the potato, which form after

There’s a lot you can do with potatoes — just don’t deep-fry them and you’ll have a tasty, healthy addition to your meals.

flowering, are the true seed and are inedible. Good companion plants for potato include beans and peas. Crops are usually ready to harvest at 3–4 months, depending on the variety. Start digging when tops or leaves die down (allow this to happen because nutrients from the tops funnel into the tuber to help it grow) and the skin has firmed. It usually takes a good rainfall to firm the skins. Dig the crop, brush off any soil and store in a cool, dry, dark place.

STORING YOUR POTATOES If you are buying potatoes, be sure to avoid any that feel soft or spongy or have any discolouration or bruises. Don’t buy potatoes that show signs of sprouting as these have been stored for too long. You may not detect any green areas until you start peeling, but they need to be cut away completely as they contain a toxic substance called solanine. Similarly, cut out any eyes that are starting to sprout. Dark, dry conditions are what you want for your potatoes. Keep them away from light and humidity. Refrigeration, plastic bags and sunlight are all dire for your potatoes. If stored correctly, however, potatoes can keep for 10–12 weeks.

POTATOES IN YOUR KITCHEN It’s best to cook your potatoes immediately after peeling them, but if, for some reason, you are peeling in advance of cooking, then place your peeled potatoes in water to avoid discolouration.

There’s so much you can do with potatoes in the kitchen that will yield delicious, nutritious food. Potatoes, of course, can be made into gnocchi, a delicious, warming alternative to pasta. Potatoes also go well in spicy sauces such as a masala or curry. To get more of the pure potato taste, you can make them into croquettes or roesti. Even more simply you can just steam, boil, bake or roast your potatoes. New potatoes simply require steaming, perhaps with a dash of sea salt and butter, to make a delicious addition to your meal. If you decide to boil your potatoes, monitor them carefully and drain them as soon as they are cooked through to avoid sogginess. To bake your potatoes, just prick them several times with the point of a knife and put them in an oven warmed to 200°C. Test them with a skewer to see if they are tender and cooked but, depending on the size of the potatoes, this will take between 50 and 75 minutes. Don’t wrap them in foil for this process as this is just the same as steaming them. If you want to roast your potatoes, parboil small unpeeled potatoes for around 20 minutes. If you only have medium potatoes available, cut them in half. Drain the potatoes well and place them in a roasting pan in a 180°C oven either brushed with oil or to cook in the juice of whatever meat you are roasting. Turn the potatoes occasionally to let them brown on all sides for approximately 45–55 minutes. EatWell | 101

SEASONAL PRODUCE WINTER

? n o s a e s n i wh a t s These are the fruit and vegetables that are actually in season and will be the freshest.

Winter vegetables Asian Greens (Bok Choy Choy Sum Gai Lan & Wonga Bok) Avocados Beetroot Broccoli Brussels Sprouts Cabbage Carrots CauliďŹ&#x201A;ower Celeriac Celery Jerusalem Artichokes Kale Kohlrabi

Leeks Okra Olives Onions Parsnips Peas Potatoes Pumpkin Shallots Silverbeet Spinach Swedes Sweet Potatoes Turnips Witlof

fruit Apples (Fuji, Gala, Golden Delicious, Granny Smith, Jonagold, Jonathan, Lady Williams, Pink Lady, Red Delicious & Sundowner) Cumquat Custard Apple Grapefruit Kiwifruit Lemons Limes Mandarins

Melons Oranges Pears (Beurre Bosc, Nashi, Josephine & Packham) Persimmons Pineapple Pomelo Quince Rhubarb Tangelo

SEASONAL TIP â&#x20AC;&#x2DC;Tis the season to be eating parsnips they taste better during the colder m onths and their quality falls of f during the warm er m onths. They should be very hard a bendy parsnip is an old parsnip. 102 | EatWell

wellbeing.com.au The natural choice for authentic living

What’s coming up for you

Photography: Getty Images

what 's on

JULY 21, MELBOURNE, AU BAROSSA. BE CONSUMED

JULY 24–26, PERTH, AU GOOD FOOD & WINE SHOW

Want to be consumed by the Barossa, a region known for its fresh seasonal produce, wine and stunning landscapes? Good news ... the Barossa Valley is coming to Melbourne! Barossa. Be Consumed offers an immersion in the unique food, culture, history and character of the Barossa Valley, an area that’s marked high on the map of every budding foodie. In just one day you’ll discover 55 Barossa wineries and food producers and perhaps even find a new favourite wine or gourmet cheese. barossa.com

Ready for a wintry weekend away? Known for being a potent cocktail of gourmet food, new discoveries and fine wine, Perth’s Good Food & Wine Show could be the perfect girls’ weekend or romantic getaway. Along with cooking workshops and beer, wine and cheese tasting events, Good Food & Wine Show will also be sharing a live cooking experience where you’ll be able to watch the best local and interstate chefs cook up a storm on stage. Enjoy discovering new and interesting ways to cook, mingle with well-known chefs and sample delicious food. goodfoodshow.com.au/perth

JULY 21–22, BRISBANE, AU REGIONAL FLAVOURS Regional Flavours is one of Queensland’s best food and wine festivals and, after attending last year, we can see why. Held in Brisbane’s stunning South Bank Parklands, the weekend event features free entertainment from chefs and industry experts, live music, kids’ activities, cooking demonstrations and more. Join fellow foodies, family and friends in a stroll around the marketplace, where you’ll sample some of the region’s best wine, cheese, chocolate, fruit, jam and cakes. Feeling hungry? Be sure to load your plate with the latest gourmet foods from the sunshine state. regionalflavours.com.au 104 | EatWell

AUGUST 26, SYDNEY, AU ITALIAN WINE + FOOD FESTIVAL The Italian Wine + Food Festival captures the spirit of Italy’s rich gastronomic culture and the diversity of its many regions. Created in 2013 by award-winning sommelier Lara Caraturo, the one-day event celebrates and promotes Italian wine and food culture in Australia, giving guests a rare opportunity to sample fine wine, creamy cheeses, rich pastas, cheesy pizza and more. Enjoy live cheese and pasta making demonstrations, cooking workshops, talks with Sydney’s top Italian chefs and live music. italianwinefoodfestival.com.au

GIVE US FOODBACK We want your foodback!

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

A fresh approach to corporate health and wellbeing

Did you know? On average, Australian employees take 10 sick days per year â&#x20AC;&#x201D; the highest rate in the developed world. Direct Health Solutions, Absence Management and Wellbeing Survey Report, 2016

45% of Australians between 16 & 85 years experience a mental health condition at some point. Australian Bureau of Statistics, National Survey of Mental Health and Wellbeing, 2007

The cost of absenteeism to the Australian economy now exceeds $33 billion.

What is WellBeing GROW? Brought to you by the team behind WellBeing magazine, WellBeing Grow provides wellness programs to companies, led by world-class professionals who are passionate about natural health and lifestyle practices.

Direct Health Solutions, Absence Management and Wellbeing Survey Report, 2015

Productivity loss due to inadequate sleep costs Australia $17.9 billion per year. Asleep on the Job: Costs of Inadequate Sleep in Australia, Sleep Health Foundation and Deloitte Access Economics, 2017

We work with your needs A lunchtime seminar, a week of wellness or a comprehensive annual wellbeing program â&#x20AC;&#x201D; we can create the ideal solution for your workplace wellness needs.

Start creating a culture of wellness today wellbeinggrow.com | Email us at hello@wellbeinggrow.com

EatWell FOR THE LOVE OF FOOD

Oranges Oranges can be divided into two groups: bitter and sweet. Bitter oranges such as Seville and Bergamot varieties are too tart to enjoy on their own but are used for general cooking, in mixed drinks or in marmalade. Sweet oranges are those you know as a table fruit. These are generally larger than their bitter cousins and include Valencias, Navels and Blood oranges. Like their relative the lemon, oranges go well with a huge variety of foods, always lifting the flavour of ingredients they are cooked with. Oranges combine beautifully with diverse foods including chocolate, duck, pumpkin and spinach.

106 | EatWell

EatWell | 107

Photography: Getty Images

e l b i b d o o f bonu s when you subscribe LIMITED TIME ONLY

BONUS GIFT

*Cover image may not be the final published artwork

6 issues INS I D E WELLBEING FOOD BIBLE: • Do diets work? • Coffee: to bean or not to bean? • Why seasonal food matters • Tea time truths • Sugar: sweet or sour?

of EatWell magazine RRP $72

PLUS BONUS WellBeing Food Bible #1 RRP $14.95

Total Value $86.95

• Sweetener alternatives • Your guide to food truths and myths

For Only $59.95

Subscribe now at universalshop.com.au or call 1300 303 414 and quote the code EW19

EatWell Join the food revolution

SUBSCRIPTION OPTIONS 6 issues of EatWell magazine + BONUS WellBeing Food Bible #1

ONLY $59.95 6 issues of EatWell magazine ONLY

$40

Order online: BONUS digital access will be given to every order made via universalshop.com.au

MY DETAILS MY PERSONAL DETAILS: Mr/Mrs/Miss/Ms First name: Surname: Address: Suburb:

Postcode:

Daytime telephone: ( ) Email: GIFT SUBSCRIPTION: Mr/Mrs/Miss/Ms First name: Surname: Address: Suburb:

Postcode:

Daytime telephone: ( ) Email:

PAYMENT OPTIONS Cheque/money order for AU$ (Please make cheques payable to Universal Magazines Pty Ltd) Please charge my:

American Express

Diners

MasterCard

Visa

Card number: Expiry date (must be included): Cardholder’s name: Cardholder’s signature:

SUBSCRIBING MADE EASY 1300 303 414

SEND COUPON NOW

and quote the code EW19

Subscriptions Department, Reply Paid 75687, North Ryde NSW 1670

universalshop.com.au and enter code EW19

(02) 9805 0714

mailorder@universalmagazines.com.au

Subscriptions will commence with the first available issue. Existing subscriptions will simply be extended. Free gifts arrive separately to the magazine subscription and are sent as soon as possible. Free gift offers do not apply to subscribers currently on the Easy Payment Plan or those upgrading with the Early Bird offer. Offer open to Australian residents only. By subscribing you acknowledge that you understand that ‘tip-ons’ and gifts or bonus issues that may be available with non-subscriber copies of this magazine may not be provided to subscribers and is at the discretion of Universal Magazines Pty Ltd. The Promoter shall not be liable for any loss or damage which is suffered or sustained (including but not limited to, indirect or consequential loss) or for personal injury which is suffered or sustained as a result of taking part in this or any other gift offer. By subscribing, you consent to receive any direct marketing material including emails which inform the recipient of the Promoter’s other publications, products, services or events and to receive promotional material from third parties. Please tick the box if you do NOT wish us to use this information for the purposes stated above . Offer only available while stocks last, or until expiry date.

HURRY! Offer ends 13 September, 2018

Christie's German Cucumber Salad with Eggs

GERMAN STYLE

Storing excess produce for the cold winter months has, over the centuries, been a feature of the foods that mark German cuisine. Hence there are lots of smoked and pickled meats and vegetables, most notably sausages and sauerkraut. Tasty sweet dishes also feature, so Germanstyle cooking makes wonderful winter comfort food. These German-inspired dishes will please all the family: Thyme & Fennel Sausages with Apple Sauerkraut & CauliďŹ&#x201A;ower Mash; Onion Cakes; Cucumber Salad with Eggs; Smoked Kransky & Sweet Potato Stew; Zucchini & Potato Cakes with Quick Pickled Beetroot; Mini Black Forest Cakes; and Apple Strudel Cigars.

110 | EatWell

RECIPES german style

GERMAN CUCUMBER SALAD WITH EGGS RECIPE / CHRISTIE CONNELLY The most popular form of German cucumber salad is soaked in sour cream, but I like this vinaigrette version. It’s a delicious complete lunch when you add a healthy dose of protein in the form of eggs and is really easy to throw together. Serves: 4

4–8 large eggs (1–2 eggs per person, depending on appetite) 4 sprigs dill, leaves picked 2 tbsp apple-cider vinegar 1 tsp hot mustard 4 tbsp olive oil 2 cucumbers, sliced very thinly 1 small head lettuce, washed & leaves chopped ½ green capsicum, finely diced ½ red onion, finely diced Place eggs in saucepan and cover with cold water. Bring to boil and cook for 10 mins. Drain and cover with cold water. Allow to cool while you prepare salad. Place dill, apple-cider vinegar, mustard and olive oil in large bowl. Whisk to combine. Add cucumber and season with salt and pepper. Mix well. Peel and slice eggs. To serve, arrange lettuce leaves on plates. Top with cucumber and eggs, then sprinkle with capsicum and red onion. Drizzle with extra dressing from cucumber, then serve immediately.

SMOKED KRANSKY & SWEET POTATO STEW WITH RED SAUERKRAUT RECIPE / CHRISTIE CONNELLY Be sure to buy the best-quality kransky sausages you can find at a reputable butcher or deli as they are the star of this dish and will not be the same with supermarket substitutes. Traditional German stews use white potatoes, but I’ve swapped with sweet potatoes for additional fibre and to lower the GI of the meal. Serves: 4

3 smoked kransky sausages, sliced into discs ½ onion, diced ½ small white cabbage, diced ¼ tsp caraway seeds 2 cloves garlic 1 large sweet potato, sliced into discs 600mL chicken stock or water 1 tbsp apple-cider vinegar 2 tbsp flat-leaf parsley Salt & ½ tsp ground white pepper 4 tbsp red sauerkraut Cook kransky sausage slices in large frying pan over high heat. Brown well on both sides as this will add a lot of flavour to stew. Add onion and cook until softened and starting to brown, then add cabbage, caraway seeds and garlic and cook for 1 min. Transfer mix to slow cooker and add sweet potato and chicken stock. Cook on low for 8 hours or high for 4 hours. Stir in apple-cider vinegar and parsley.

Christie's Smoked Kransky & Sweet Potato Stew with Red Sauerkraut

Season with salt and pepper. Serve in bowls topped with sauerkraut.

ZUCCHINI & POTATO CAKES WITH QUICK PICKLED BEETROOT RECIPE / CHRISTIE CONNELLY The traditional recipe for German potato cakes doesn’t have zucchini in it, but I just love the way it lightens them up and adds more nutrients such as potassium and vitamin C. The quick pickled beetroot cuts through the richness and adds even more vegies to the dish, not to mention a beautiful pop of colour! Serves: 4 as light lunch

Pickled Beetroot 1 large beetroot ½ cup apple-cider vinegar ½ cup filtered water 1 clove garlic 1 bay leaf ½ tsp black peppercorns ½ tsp caraway seeds 1 tsp salt 2 tbsp fresh dill

Place apple-cider vinegar, water, garlic, bay leaf, peppercorns, caraway seeds and salt in small saucepan. Bring to boil over high heat then stir until salt is dissolved. Pour brine over beetroot and allow to cool to room temperature. Mix through dill, then store in fridge until ready to serve. To make potato cakes, grate zucchini and potato and place on clean tea towel. Gather up and squeeze as much moisture out as possible. Place eggs, chopped leek and flour in large bowl and whisk to combine. Add grated vegetables and mix well. Season with salt and pepper. Heat ghee in small frying pan and shallowfry dollops of mixture for 2–3 mins on each side until golden brown. Serve warm with sour cream, dill and pickled beetroot. Christie's Zucchini & Potato Cakes with Quick Pickled Beetroot

1 large zucchini 2 large red-skinned potatoes 2 eggs 2 tbsp finely chopped leek (white part only) 2 tbsp spelt flour Salt & pepper Ghee, for shallow frying Sour cream & extra fresh dill, to serve (optional) Peel beetroot and julienne with sharp knife or peeler. Place in jar or bowl and set aside. EatWell | 111

RECIPES german style Jam 2 cups strawberries 2 heaped tbsp chia seeds 3–4 tbsp raw honey Preheat oven to 180ºC. Cover baking tray with baking paper. Place almond meal, coconut oil, coconut sugar, cinnamon, egg and sea salt in food processor and blend until well combined and mixture forms balls. Next, make the jam: place strawberries, chia seeds and raw honey in food processor and blend until well combined. Pour into small saucepan and heat on low for around 6 mins, until jam starts to thicken. Pour into glass jar and allow to cool before putting in fridge. It will last for a week. Between 2 pieces of baking paper, roll out pastry until thin and forming a square. In small bowl, mix cream cheese with honey and vanilla bean paste. Down centre of pastry, leaving around 5cm clear either side, spread cream cheese in thick strip, also leaving 2.5cm of pastry clear at either end. Layer cream cheese with strawberry chia jam and sliced strawberries. Cut six strips down each side of strudel. Fold over ends of pastry then, one at a time, fold over strips of pastry from alternating sides. Sprinkle strudel with coconut sugar and almond flakes and bake for 35–40 mins, until it starts to go golden brown. Delicious served hot with healthy ice-cream or yoghurt.

Making your own pastry for this strudel ensures it contains no nasty trans fats. Lisa's Ginger Cookies

GINGER COOKIES

Lisa's Gluten-Free Strawberry Strudel

GLUTEN-FREE STRAWBERRY STRUDEL RECIPE / LISA GUY This is a healthy gluten-free version of a traditional German strudel. Making your own healthy pastry instead of buying store-bought is a great way to make sure your strudel doesn’t contain any harmful trans fats, which are linked to the development of cardiovascular disease, cancer and obesity. Serves: 4

2 cups almond meal 2 tbsp cold-pressed coconut oil, softened to room temp 3 tbsp coconut sugar, plus extra 1 tsp ground cinnamon 1 organic egg Pinch sea salt ¼ cup strawberry chia jam 200g cream cheese 1 tbsp raw honey ½ tsp vanilla bean paste ⅓ cup strawberries, sliced Flaked almonds Ice-cream or yoghurt, to serve 112 | EatWell

RECIPE / LISA GUY These delicious gluten-free ginger cookies are a healthy alternative to sugar-laden storebought varieties. Ginger is well known for its powerful anti-inflammatory and antioxidant properties. Ginger is beneficial for stimulating circulation and improving digestion, along with helping to lower cholesterol levels. Makes: 10 cookies

¼ cup coconut sugar, plus extra for coating 1 organic egg 2 tbsp cold-pressed coconut oil 2 cups almond meal 2 tsp ground ginger ½ tsp ground cinnamon 1 tbsp raw honey ½ tsp bicarb soda ¼ tsp sea salt Preheat oven to 180ºC. Line cookie tray with baking paper. Place all ingredients in food processor and blend until well combined. Roll into balls, each around 1 heaped tbsp of mixture. Place extra coconut sugar in small dish and roll balls in sugar. Place balls on cookie tray, then flatten with fork. Bake for 12 mins then allow to cool before eating. Store in fridge in airtight container.

CRAF T PATTERNS AND CLASSES DELIVERED STRAIGHT TO YOUR INBOX Dance to Your Own Tune Quilt

Japanese Ice Creams Quilt

Free Pattern! Choose your pattern and enter the code

EATWELL

From Tiny Acorns Pincushion

at checkout

cosyproject.com Expires 30/09/18 Sprouts Softies

NEW CUSTOMERS ONLY

1 Human, 2 Human, 3 Human Sheep Softies

The Clink of Teacups Tablerunner and Coasters

QU ILT ING | S E W ING EM BR OID E RY | KNIT T ING C R OC H E T ING | T U TOR IA LS

Block-a-Choc Tablerunner and Coasters

Lisa's Thyme & Fennel Sausages with Apple Sauerkraut & Cauliflower Mash

Meg's Dill Pickles

1 small red chilli, halved Handful fresh dill

THYME & FENNEL SAUSAGES WITH APPLE SAUERKRAUT & CAULIFLOWER MASH RECIPE / LISA GUY Sauerkraut is a fermented food made from cabbage that’s a staple in the German diet. Unpasteurised sauerkraut contains probiotics, which have been found to help support the health of the digestive tract and immune system and lower inflammation in the gut. Sauerkraut is rich in vitamin K, which is vital for blood clotting and strong, healthy bones. We need vitamin K to keep calcium in our bones and away from our arteries. Cabbage is also a fabulous source of sulphur compounds that help promote liver detoxification of carcinogenic substances. The fermentation process increases the bioavailability of these nutrients. Serves: 2–3

1 medium cauliflower, roughly chopped Pinch sea salt 1 heaped tsp fennel seeds 2 unpeeled organic apples, diced 3 tbsp apple-cider vinegar 1 cup unpasteurised sauerkraut 4 grass-fed organic sausages (lamb or beef) Fresh thyme 114 | EatWell

Steam cauliflower until soft. Place in food processor with some sea salt and blend to smooth mash consistency. In frying pan, toast fennel seeds, then set aside. In frying pan cook apple pieces in applecider vinegar, until apple starts to soften. Set apple aside to cool. Toss apple through sauerkraut. Cook sausages to your liking. Plate up with cauliflower mash, top with a sausage and sauerkraut, and sprinkle with toasted fennel and thyme.

DILL PICKLES RECIPE / MEG THOMPSON Dill pickles are one of my all-time favourites! I love fermenting and this little rendition is based on a technique from the lovely folk, Matt and Lentil, who put together the cookbook, Grown and Gathered. It also works well with carrots. Makes: 1L

Brine 400mL unchlorinated water 20g sea salt 600g small cucumbers 1 tsp coriander seeds 1 clove garlic, halved

Combine water and salt to make brine, dissolving salt completely. Take clean 1L jar and add remaining ingredients, packing everything together well. Pour over brine, making sure it covers the top of cucumbers or they will become mouldy and won’t be lovely and crisp. Place lid gently on top without tightening, then cover with small cloth, light clean tea towel or piece of muslin, fastening with rubber band around neck of jar. Pop jar on plate to catch any overflow and leave at room temperature out of direct sunlight for 5–7 days. Transfer to fridge and store in brine in jar.

WHITE CHOCOLATE, RICOTTA & CARDAMOM CHEESECAKE RECIPE / MEG THOMPSON Traditionally, German cheesecakes are made with quark, a European-style fresh cheese. As it’s not as readily available, I’ve used Greek yoghurt instead and paired it with ricotta to get a lighter, fresher-tasting cheesecake that’s reminiscent of the German variety. I have specified draining the ricotta for 1–2 hours here. If you don’t have the patience, it won’t spoil the recipe; it will just make the end result a little wetter in texture. I also think it’s better having rested in the fridge for a couple of hours (or overnight) after baking but, again, you decide. Serves: 8–10

100g good-quality white chocolate 450g ricotta cheese, full-fat, drained for 1–2 hours 200g Greek yoghurt or quark ½ cup rapadura sugar 2 eggs ¼ cup spelt flour

RECIPES german style

Instead of European quark cheese, this cheesecake uses a lighter combination of Greek yoghurt and ricotta.

Meg's White Chocolate, Ricotta & Cardamom Cheesecake

¼ tsp ground cardamom ¼ tsp ground nutmeg Pinch sea salt Fresh berries, to serve Preheat oven to 180°C and grease cake tin with removable base. Set bowl on top of small saucepan of simmering water, being sure water isn’t touching bowl.

Place chocolate in bowl and stir occasionally until melted. Remove from heat. Place ricotta and yoghurt in bowl of stand mixer with whisk attachment. Whisk until smooth and combined. Add sugar and beat until combined. Add eggs, one at a time, mixing well after each one. Pour in melted and slightly cooled chocolate and whisk.

Add spelt flour, spices and salt and whisk slowly to combine. Pour mixture into prepared tin, transfer to oven and bake for 50–60 mins, or until cake is golden brown on top and the tiniest bit jiggly in the middle when you shimmy the tin. Remove from oven and cool in tin — it will deflate a little as it does. Remove tin and transfer to fridge for a couple of hours and serve with fresh berries. EatWell | 115

RECIPES german style Meg's Apple Strudel Cigars

APPLE STRUDEL CIGARS RECIPE / MEG THOMPSON A snack-sized take on a German classic, which you could also bake as one large strudel if you prefer. Makes: 6 small cigars

650–700g unpeeled apples, washed & cored 2 tbsp maple syrup 1 lemon ¼ tsp ground ginger ½ tsp vanilla 25g butter 6 sheets filo pastry Extra butter, for brushing Coconut sugar or rapadura sugar, for sprinkling Preheat oven to 180°C. Slice apples into 1cm (approx.) pieces and add to large saucepan with maple syrup. With vegetable peeler, peel slice of lemon rind from lemon and add rind to the pot with ginger, vanilla and butter. Cook over low–medium heat until apples are tender. Make a stack of three sheets of pastry, brushing a little melted butter between each layer. Take half of cooked apples and arrange across one end of pastry. 116 | EatWell

Instead of these snack-size ﬁngers you can make this as one large strudel if you prefer.

Roll apples up in pastry and slice apple log into 3 even cigars. Repeat with remaining pastry and sliced apples. Place on lined baking tray, brush with a little butter and sprinkle over coconut sugar or rapadura sugar if desired. Bake for about 35 mins or until pastry is golden. Serve warm with coconut or Greek yoghurt or ice-cream.

MINI BLACK FOREST CAKES RECIPE / DANIELLE MINNEBO This is a healthy twist on the traditional black forest cake. I’ve made them into bite-size pieces, but you can make it as one big cake if you prefer. Makes: 8 mini cakes

Chocolate Cake 85g blanched almond meal 50g tapioca flour 145g coconut palm sugar 40g coconut flour 35g cacao powder 1 tsp baking powder 2 eggs 75g olive oil 150mL almond milk

Cream Filling 200g plain coconut yoghurt 2 tbsp cacao powder 1 tbsp honey 50g frozen cherries, defrosted 50g dark chocolate buttons Preheat oven to 180°C. Grease and line brownie tray. Add almond meal, tapioca flour, coconut palm sugar, coconut flour, cacao powder and baking powder to bowl and mix until combined. Add eggs, olive oil and almond milk and mix to smooth batter. Pour mixture into brownie tray and bake for 20 mins. While cake is baking, prepare cream filling. Add coconut yoghurt, cacao powder and honey to bowl and mix until just combined. Don’t over-mix as it will go very stiff. Place in fridge until ready to assemble cakes. Allow chocolate cake to cool completely. Then cut cake into equal square pieces — the size is up to you. I’ve done smaller squares that allow 2 bites. Place half the squares on serving platter and top with 1 tsp cream mixture and a cherry. Then top with another square of cake. Top with another tsp cream mixture and another cherry. Press 3 dark chocolate buttons into cream of each cake. Serve dusted with cacao powder. These will keep in the fridge for 4 days.

Danielle's Mini Black Forest Cakes

Keep these yummy cakes in the fridge for up to four days.

EatWell | 117

RECIPES german style Divide dough into 4 pieces and roll each piece between 2 sheets of baking paper. Roll out to approx. 4mm thick. Divide onion mixture into 4 and fill centre of each pastry circle. Fold each side of pastry into centre, making sure you allow some onion mixture to stay exposed. The idea is you end up with very rustic squares. Bake for 20 mins until golden brown.

CHICKEN SCHNITZEL RECIPE / DANIELLE MINNEBO This chicken schnitzel recipe is a healthy twist on the traditional recipe. The almond meal adds a lovely nutty flavour and makes the schnitzel nice and crunchy. Serves: 2

1 chicken breast 1 cup blanched almond meal 1 clove garlic, crushed ½ tsp sea salt 1 egg, beaten 3 tbsp brown rice flour 3 tbsp olive oil Handful fresh thyme, to serve 1 lemon, cut into wedges Cut chicken partially in half, making sure to not cut all the way through. Split chicken and place flat on board. Using either meat tenderiser or rolling pin, pound chicken until 4mm thick and same thickness throughout. Set aside. Add almond meal, garlic and sea salt to bowl and mix together until combined. Add egg to another bowl and flour to plate. You now want to start a production line: coat chicken in flour, then egg and finally almond meal mixture. Heat olive oil in large frypan over medium heat. Add chicken and cook on each side for 5 mins. Make sure heat isn’t too high as you want chicken to be cooked all the way through and outside golden brown. Serve with fresh thyme and a lemon wedge.

Danielle's Onion Cake

ONION CAKE RECIPE / DANIELLE MINNEBO A traditional German onion cake is more like a pie with a yeasty crust, rather than a cake. Traditionally, they are prepared with white wheat flour and a cream and onion filling. I’ve adjusted this recipe by using gluten-free flours and changing the filling so it’s also dairy-free. You can make this recipe into one large cake in a brownie tin, but I quite like the individual cakes. Makes: 4 onion cakes

¾ cup buckwheat flour ½ cup cassava flour 1 tsp dry yeast Water as needed 2 onions, thinly sliced 118 | EatWell

These onion cakes are both gluten- and dairy-free. 1 tbsp olive oil ½ tsp sea salt 1 egg ¼ tsp ground nutmeg 1 tbsp plain coconut yoghurt Preheat oven to 200°C. Grease and line a baking tray. Add buckwheat flour, cassava flour and dry yeast to bowl and mix until combined. Add enough water to bind it into dough. There’s no need to knead this dough as it doesn’t contain gluten. Cover bowl in plastic wrap and set aside for yeast to activate for 1 hour. Add sliced onion, olive oil and sea salt to frypan and cook over medium heat for 20 mins, until soft and caramelised. Set aside and allow to cool. Add egg, nutmeg and coconut yoghurt and mix together until combined.

Danielle's Chicken Schnitzel

food source

Products from our advertisers

THAT’S AMORE CHEESE Caciocavallo translates to “horse cheese” or more like “over the horseback cheese”. The name comes from the tradition of making cheese and tying it together in pairs, then hanging it over a long, elevated pole to age. This traditional cheese is made from cow milk and stretched into a natural gourd or teardrop shape with a knot at the top so it can be tied at the thin end with a cord to hang. After smoking and ageing, this ancient cheese takes on a salty, smoked flavour. W: thatsamorecheese.com.au

SUMO CITRUS® Now grown in Australia, Sumo Citrus® mandarins are wonderful plump and sweet citrus fruits. Easy to peel and sumo in size, these gems can weigh up to half a kilogram! On the inside, the mandarins are full of honey-sweet, juicy goodness that will captivate you at first bite. But be quick: we have a very limited season with fruit available from August to September, exclusively in Woolworths. W: sumocitrus.com.au

THE BARE BIRD The Bare Bird chicken products are 100 per cent antibiotic-free, accredited free-range and raised on a plant-based diet containing no animal byproducts, antibiotics, hormones or steroids. The Bare Bird creator, John Hazeldene, said his family had 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

Sil ly Ya k s Silly Yaks’ Spinach and Ricotta Rolls are 100 per cent wheat-, gluten- and nut-free, clean label and 100 per cent delicious. Look for them in the freezer section of quality independent supermarkets. Visit the website to view the extensive gluten-free range or to enquire about your local stockist. W: sillyyaks.com.au

EatWell | 119

EatWell FOOD SOURCE

Walnut, Dates, Cashew & Chia Seed Nut Delight The goodness of walnuts, cashews and four types of seeds — pepitas, sesame, sunflower and chia — make this bar delicious and healthy. Naturally sweetened with dates and Australian honey, it’s packed full of nutrients, including vitamins E and B 3, magnesium, phosphorous, iron and omega-3, as well as fibre and protein. Plus it’s gluten-free with no artificial colours, flavours or preservatives. What more could you want in a delicious snack bar? W: gonatural.com.au

FLORADIX® FORMULA LIQUID HERBAL IRON EXTRACT Floradix® Formula Liquid Herbal Iron Extract provides nutritional iron to help maintain vitality, energy and general health. The formula combines the benefits of organic iron with those of vitamins and herbs in a base of fruit juices, honey, wheatgerm and yeast. Visit the website for stockists and more details. W: floradix.com.au

LEDA NUTRITION Leda Nutrition’s gluten-free Choculence biscuits are great for making your favourite slice, tart or cheesecake base. This delicious chocolate-coated biscuit, filled with cream, makes the perfect ingredient for your winter baked treats. W: ledanutrition.com

COFFEX C COFFEE Coff C ex award-winning coffee is a blend of h high-altitude-grown b beans, which are F Fairtrade and certified o organic. Specially rroasted and blended tto produce a smooth, medium-bodied espresso. e Fairness never n tasted so good. W: W coffex.com.au

120 | EatWell

CABOT HEALTH The Dr Cabot Maintenance Program is a continuation of the Dr Cabot 15-Day Cleanse. Dr Cabot has treated many patients using nutritional and herbal strategies and has condensed her knowledge to create these effective formulas. Increase your chances of staying healthy with our maintenance plan. W: drcabotcleanse.com

EatWell FOOD SOURCE

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! W: pearlriverbridge.com

PROCAL AUTHENTIC GREEK YOGHURT Procal Authentic Greek Yoghurt is based on a traditional family recipe passed down from generations. The smooth and creamy mouthfeel is reminiscent of the Greek yoghurt taste that has been enjoyed in the Mediterranean for centuries. Procal master yoghurt makers use only the ﬁnest ingredients, with no added sugar, colours or preservatives. W: procal.com.au

SOUTHERN CROSS POTTERY

Mad Mil l ie The Mad Millie premium handcrafted cheese-making kits have everything you need to create delicious artisan cheese in your own kitchen. From cheddar to feta and even blue cheese, their range of kits help you make it all. W: madmillie.com

Southern Cross Pottery is a multi-award-winning Australian manufacturer of handmade highquality gravity stoneware water purifiers. Available in two sizes and dozens of colours, the purifiers remove virtually all impurities including chlorine, fluoride and bacteria, and keep the water cool, with no plumbing or electricity needed. W: southerncrosspottery.com.au

EatWell | 121

EatWell lmonds A Cinnamon Almond Balls 35 Roasted Almonds 3 Ways 42 Apples Apple & Blackberry Crumble 21 Apple Pie Smoothie 80 Apple Strudel Cigars 116 Baked Apple Pancakes 68 Avocado & Humus Salad 38

Bwithananas Banana & Oat Pancakes Banana Nice-cream & Maple Syrup 65 Banana Bread 36 Beans Choculence Black Bean Brownies 78 Grated Vegetable & Mixed Bean Salad 40 Jalapeño Beans 29 Mixed Bean, Kale & Timut Pepper Stew 92 Potato, Red Lentil & Bean Curry 30 Beef Paleo Vietnamese Beef Pho 24 Spiced Beef Stew 28 Stewed Beef with Potato, Carrot & Spices 95 Beetroot Beetroot & Sumac Stew 28 Zucchini & Potato Cakes with Quick Pickled Beetroot 111 Berries Apple & Blackberry Crumble 21 Gluten-free Strawberry Strudel 112 Lemon & Berry Pancakes 68 Raw Zesty Lemon & Raspberry Cheesecake Bites 80 Strawberry Bliss Balls 35 Biscuits Earth Cookies 35 Ginger Cookies 112 Black Bean Brownies 78 Black Forest Cakes 116 Blackberry & Apple Crumble 21 Bliss Balls Cinnamon Almond Balls 30 Fruit-free Vanilla Bliss Balls 81 Strawberry Bliss Balls 35 Blueberry Sauce with Sweet Spinach Panckes 65 Bread, Spring Onion & Timut 87 Broccoli Broccoli & Cauliflower Soup 26 Creamy Broccoli Soup with Goat’s Feta 96 Brownies, Choculence Black Bean 78 Buckwheat Noodle & Miso Soup 54 Buckwheat Pancakes with Apple & Date Compote 65 akes CChocolate Banana Bread 36 Cake 116 Individual Sumo Citrus Mandarin Cheesecake 47 Mini Black Forest Cakes 116 White Chocolate, Ricotta & Cardamom Cheesecake 114 Caprese Stuffed Garlic Butter Portobello Mushrooms 97 Capsicums Lentil Stuffed Capsicum 26 Roast Capsicum Zucchini

122 | EatWell

Noodles 84 Carrot Cake Pancakes 69 Cauliflower Broccoli & Cauliflower Soup 26 Roasted Timut Pepper & Turmeric Cauliflower 88 Cheese Caprese Stuffed Garlic Butter Portobello Mushrooms 97 Creamy Broccoli Soup with Goat’s Feta 96 A Perfect That’s Amore Cheese Platter 62 Pumpkin & Goat’s Cheese Pancakes 66 Pumpkin Soup with Gorgonzola 97 Rainbow Cheese Crisps 41 Scacce (Silverbeet, Tomato & Smoked Caciocavallo) 62 Cheesecake Individual Sumo Citrus Mandarin Cheesecake 47 Raw Zesty Lemon & Raspberry Cheesecake Bites 80 White Chocolate, Ricotta & Cardamom Cheesecake 114 Chicken The Bare Bird Chicken & Leek Pie 60 The Bare Bird Chicken Stock 60 The Bare Bird Chicken with Red Wine, Salami, Button Mushrooms & Shallots 61 The Bare Bird Confit Chicken Breast with Winter Broth & Vegetables 61 Chicken Schnitzel 118 Moroccan Chicken with Olives, Lemon & Pomegranate 21 Salt & Timut Pepper Chicken 86 Chickpeas Beetroot & Sumac Stew 28 Pumpkin & Chickpea Casserole 30 Slow-cooked Lamb & Chickpea Tagine 22 Spicy Chickpea & Pumpkin Crockpot 24 Chocolate Choc-chip Pancake 74 Chocolate Cake 116 Choculence Black Bean Brownies 78 Double Choc Choculence Tart 79 Spicy Hot Chocolate 84 Timut Hot Chocolate 83 White Chocolate, Ricotta & Cardamom Cheesecake 114 Coconut Coco-Espresso Martini 45 Coconut Crunch Pancakes 45 Cookies Earth Cookies 35 Ginger Cookies 112 Crisps Rainbow Cheese Crisps 41 Toasted Seaweed Chips 42 Crumble, Apple & Blackberry 21 Cucumber Dill Pickles 114 German Cucumber Salad with Eggs 111 Curry Mushroom, Tofu, Tomato & Timut Pepper Curry 90 Potato, Red Lentil & Bean Curry 30 Shrimp with Curry Sauce 94

ate Caramel with Coconut Whip 79 Dill Pickles 114

Drinks Apple Pie Smoothie 80 Coco-Espresso Martini 45 Spicy Hot Chocolate 84 Timut Hot Chocolate 83 with German Eggs Cucumber Salad 111 eta with Creamy Broccoli F Soup 96 Fish Caramelised Salmon with Sauce 94 Chilli Miso Salmon Ramen 52 Flatbreads, Spring Onion & Timut Pepper 87

Index Chilli Miso Salmon Ramen 52 Healthy Instant Noodles 56 Miso Buckwheat Noodle Soup 54 Miso Soup with Brown Udon Noodles 58 Pho Chay 51 Thai Noodle Soup 59 Thai Tofu & Rice Noodle Soup 54 Vegan Laksa Noodle Bowl 59 Vegie Noodle Soup for the Soul 51 Winter Minestrone 58 Nut Butter Jars 36

ats inger Cookies 112 O Banana & Oat Pancakes G Goat’s Cheese with Banana Nice-cream & Creamy Broccoli Soup with Maple Syrup 65 Goat’s Feta 96 Pumpkin & Goat’s Cheese Pancakes 66 Gorgonzola with Pumpkin Soup 97

aloumi Salad, Timutspiked 83 Hot Chocolate Spicy Hot Chocolate 84 Timut Hot Chocolate 83

ale, Mixed Bean & Timut Pepper Stew 92 Kiwi Mango Pudding 81 Kransky & Sweet Potato Stew with Red Sauerkraut 111

aksa Noodle Bowl 59 LBaharat Lamb Lamb Shanks 21 Grilled Pulled Lamb & Spiced Yoghurt Pizza 44 Slow-cooked Lamb & Chickpea Tagine 22 Thyme Lamb & Vegetable Crockpot 24 Leeks & Chicken Pie 60 Lemons Lemon & Berry Pancakes 68 Raw Zesty Lemon & Raspberry Cheesecake Bites 80 Lentils Lentil Stuffed Capsicum 26 Potato, Red Lentil & Bean Curry 30 Tomato, Basil & Puy Lentil Soup 30 andarins M Individual Sumo Citrus Mandarin Cheesecake 47 Sumo Citrus Mandarin & Caramel Mousse 46 Mango Kiwi Pudding 81 Martini, Coco-Espresso 45 Minestrone, Winter 58 Miso Miso Buckwheat Noodle Soup 54 Miso Soup with Brown Udon Noodles 58 Mousse, Sumo Citrus Mandarin & Caramel 46 Mushrooms Caprese Stuffed Garlic Butter Portobello Mushrooms 97 Mushroom, Tofu, Tomato & Timut Pepper Curry 90 Pumpkin Pancakes with Exotic Mushrooms, Sage & Ghee 72 oodle Soup N Asian Noodle Soup 55 Brown Rice Noodles & Vegetables in Timut Pepper Broth 92

Earth Cookies 35 Onion Cake 118 ancakes PPancakes 68 Baked Apple Banana & Oat Pancakes with Banana Nice-cream & Maple Syrup 65 Buckwheat Pancakes with Apple & Date Compote 65 Carrot Cake Pancakes 69 Choc-chip Pancake 74 Coconut Crunch Pancakes 45 Dutch Baby Pancake 73 Fried Potato Pancake with Sauce 95 Pear & Cinnamon Pancakes 66 Pumpkin & Goat’s Cheese Pancakes 66 Shake & Go Pancake 70 Sweet Spinach Pancakes with Blueberry Sauce 65 Pear & Cinnamon Pancakes 66 Pho Paleo Vietnamese Beef Pho 24 Pho Chay 51 Pickles, Dill 114 Pies, Savoury The Bare Bird Chicken & Leek Pie 60 Onion Cake 118 Pizza, Grilled Pulled Lamb & Spiced Yoghurt 44 Platter, A Perfect That’s Amore Cheese 62 Popcorn Peppery Popcorn 83 Timut Pepper & Smoked Paprika Popcorn 90 Pork, Slow-roasted, with Glazed Sumo Citrus Slices 47 Potatoes Fried Potato Pancake with

Sauce 95 Potato, Red Lentil & Bean Curry 30 Zucchini & Potato Cakes with Quick Pickled Beetroot 111 Protein Balls Cinnamon Almond Balls 30 Fruit-free Vanilla Bliss Balls 81 Strawberry Bliss Balls 35 Pumpkin Green Salad with Roasted Pumpkin & Sauerkraut 40 Pumpkin & Chickpea Casserole 30 Pumpkin & Goat’s Cheese Pancakes 66 Pumpkin Pancakes with Exotic Mushrooms, Sage & Ghee 72 Pumpkin Soup with Gorgonzola 97 Spicy Chickpea & Pumpkin Crockpot 24 amen, Chilli Miso R Salmon 52 Raw Zesty Lemon & Raspberry Cheesecake Bites 80

Swithalads German Cucumber Salad Eggs 111 Grated Vegetable & Mixed Bean Salad 40 Green Salad with Roasted Pumpkin & Sauerkraut 40 Salad with Avocado & Hummus 38 Timut-spiked Haloumi Salad 83 Salmon Caramelised Salmon with Sauce 94 Chilli Miso Salmon Ramen 52 Sauerkraut Smoked Kransky & Sweet Potato Stew with Red Sauerkraut 111 Thyme & Fennel Sausages with Apple Sauerkraut & Cauliflower Mash 114 Sausages, Thyme & Fennel, with Apple Sauerkraut & Cauliflower Mash 114 Scacce (Silverbeet, Tomato & Smoked Caciocavallo) 62 Seafood Caramelised Salmon with Sauce 94 Chilli Miso Salmon Ramen 52 Shrimp with Curry Sauce 94 Seaweed Chips 42 Shrimp with Curry Sauce 94

Silverbeet, Tomato & Smoked Caciocavallo 62 Slices Choculence Black Bean Brownies 78 Date Caramel with Coconut Whip 79 Smoothie, Apple Pie 80 Soups. see also Noodle Soup Broccoli & Cauliflower Soup 26 Creamy Broccoli Soup with Goat’s Feta 96 Paleo Vietnamese Beef Pho 24 Pumpkin Soup with Gorgonzola 97 Tomato, Basil & Puy Lentil Soup 30 Spinach Sweet Pancakes with Blueberry Sauce 65 Stock, The Bare Bird Chicken 60 Strawberries Gluten-free Strawberry Strudel 112 Strawberry Bliss Balls 35 Strudel Apple Strudel Cigars 116 Gluten-free Strawberry Strudel 112 Sweet Potato & Smoked Kransky Stew with Red Sauerkraut 111 art, Double Choc T Choculence 79 Tofu Mushroom, Tofu, Tomato & Timut Pepper Curry 90 Thai Tofu & Rice Noodle Soup 54 Tomato, Basil & Puy Lentil Soup 30 Noodles with Miso Udon Soup 58 egetables V Nut Butter Jars 36 Turmeric Vegetable Loaf 36 Vegan Laksa Noodle Bowl 59 inter Minestrone 58 W White Chocolate, Ricotta & Cardamom Cheesecake 114 oghurt Y Acai Yoghurt Bowl 45 Grilled Pulled Lamb & Spiced Yoghurt Pizza 44 ucchini ZNoodles Roast Capsicum Zucchini 84 Zucchini & Potato Cakes with Quick Pickled Beetroot 111

CHEFS Connelly, Christie............................14, 24, 26, 111 Guthrie, Adam..................................12, 30, 38, 40, 58–59, 65, 90, 92 Guy, Lisa ...........................................13, 22, 24, 35, 52, 54, 84, 86, 112, 114 Harding, Georgia .............................14, 41–42, 55–56, 58, 68–70 Minnebo, Danielle ...........................13, 21, 36, 66, 68, 87–88, 90, 116, 118 Thompson, Meg ...............................12, 28–29, 51–52, 72–74, 83, 114, 116

FA I R T R A DE OR G A NI C 10 0 % C E RTI FI E D C OFFE E