Eat Well Issue 20 by WellBeing Course Guide

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

Super Spring Recipes “Fourth” meals | Brain food Desserts for two | Root to stem Sri Lankan style | Love your lamb

Issue 20 AUS $12.00* NZ $12.00 (Both incl. GST)

Biodynamic and organic wines | Maximise your food Lee Holmes’ favourite recipe | Nuts about nut butter Yummies winners revealed | An ode to oats

Since 1988 The original and

still the best

chai.com.au

AVAILABLE AT YOUR LOCAL HEALTH FOOD SHOP

rainbowchaitea

Chai Tea™ is a 28 year old, wholly Australian owned company. Located deep in the forest, on a community/land sharing co-operative, we are completely “off the grid”. What this means is that not only is the Chai Tea Co. run exclusively on solar power, but so too are the homes of all the members of our team. For the last twenty years the Chai Shed has operated in the same way it does today; solely on the ecologically safe, renewable resources of solar power and human energy. This makes the Chai Tea Co. an innovator, both in our commitment to the Environment and in bringing Chai, and the authentic ﬂavours of India to Australia. We use recycled cardboard packaging for our Chai boxes and a plastic inner bag for only one of our products; the super spicy and incredibly aromatic Spiced Dandelion. (Shopkeepers found it hard to work alongside it when the smells were wafting around their shops – they just couldn’t stop having dandi breaks!) We feel deeply committed to keeping our “consumables” to an absolute minimum, re-cycling wherever possible, in keeping with our environmental ethics and those of Chai Tea’s founder, Peter Connell.

EatWell FOR THE LOVE OF FOOD

Lychees

Photo: Getty

Lychees originated more than 2000 years ago in the rainforests and forests of southern China. Reportedly, there are still villages in southern China today where they cherish lychee trees that are 1000 years old. Lychee farming spread from China to neighbouring areas of Southeast Asia then India, the West Indies, South Africa and Madagascar. Lychee trees were brought to Australia in the 1850s by Chinese goldmine workers. In Australia today, Queensland and New South Wales are major producers of lychees. The white, juicy flesh of the lychee is similar to that of grapes in texture but has a delicate flavour and scent. While you can add lychees to salads, they are ideally suited for use in fresh desserts.

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EatWell FOR THE LOVE OF FOOD

Cheesecake Exactly when cheesecake was first made isn’t known but what we do know is that it was already popular by the time of the ancient Greeks. The Romans made a small sweet cake called libum, which was offered in temples; it was made with cheese, egg and flour mixed together then cooked slowly “in a hot fire, under a brick”, according to the Roman politician, Cato. Cheesecake had certainly spread to Britain by around 1000 CE. A New Yorker named Arnold Reuben claims his family developed the first cream-cheese cake in the 1920s and these days New York cheesecake is perhaps the purest of the cheesecakes as it’s made from cream cheese, cream, eggs and sugar. Of course, there are virtually infinite varieties of cheesecake available. Although cream cheese, Neufchâtel, cottage cheese and ricotta are the most favoured, you can use almost any cheese and add pretty much whatever you want. The result is always delicious.

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Photo: Getty

From the Editor

his story begins when a friend who I keep in touch with via social media and the occasional sport-related text message suggested that when I was next in town we should catch up for lunch. Let’s call him Psycho Sid. I hadn’t seen Psycho Sid in person for about five years and we agreed to meet at his suggested rendezvous point, a cafe named The Indifferent Elk (names have been changed here to protect the innocent). We met at the said Elk and chatted in the aimless, faux-jocular fashion of two people who know each other mildly and are wondering what they are doing in each other’s company again. It came time to order and I decided to let my hair down and select a chicken pesto salad on Turkish bread. Psycho Sid, however, had gravitated towards a menu item dubbed the Heart Attack Burger, which promised a “mega” beef patty, a potato scallop, deep-fried onion rings, three types of cheese and some perfunctory salad, all squeezed into a bun. I made some derogatory comments, which Psycho Sid brushed aside as he ordered a bowl of hot potato chips to go with his burger, clearly feeling that not enough deep frying was to be had. When the food arrived and the Heart Attack Burger sat simmering on his plate I offered wryly, “You aren’t actually going to eat that, are you?” I think it must have been my earlier snide remarks as to the food value of the Heart Attack Burger that had pushed him to an edge because his instant response was scornful and heartfelt: “God! You’re part of this trendy food fad thing, aren’t you? It’s just food. Get over yourself!” Conversation from that point veered towards safer topics such as religion and politics, but his outburst set me to thinking.

EatWell Super Spring Recipes “Fourth” meals | Brain food Desserts for two | Root to stem Sri Lankan style | Love your lamb

Issue 20 AUS $12.00* NZ $12.00 (Both incl. GST)

Biodynamic and organic wines | Maximise your food Lee Holmes’ favourite recipe | Nuts about nut butter Yummies winners revealed | An ode to oats

30/07/2018 3:10:25 PM

On the cover: Meg Thompson's Cauliflower Hummus. Page: 25

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Terry

Give us FOODBACK

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

EWL020_OFC_FINAL_NEWS.indd 1

Could it be that people really do think the current interest in good food is a new thing? In reality, humans who think have always thought about food. Plato is just one example. In Laws he wrote, “There ought to be no other secondary task to hinder the work of supplying the body with its proper exercise and nourishment.” I’m with Plato, and with countless other philosophers before and after him. Food is primary. Food matters. Food is you. Despite what Psycho Sid says, humans have always known this. It’s just that we get distracted and it’s worth reminding yourself when the deep-fried burgers of this world present themselves, as Jean Anthelme BrillatSavarin said, “Tell me what you eat and I will tell you who you are.”

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

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, Cat Woods, Lisa Guy, Lisa Holmen CHEFS Adam Guthrie, Raquel Neofit, Lee Holmes, Danielle Minnebo, Georgia Harding, Meg Thompson DEVELOPMENT SALES MANAGER Leanne Segedin Ph +61 488 267 371 QUEENSLAND SALES 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 Meg Thompson

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 EatWell Issue 20 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

A. Koutouﬁdes

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

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Lime Tarts; Chocolate Pots; Raspberry & Lemon Mini Cakes; Mango & Coconut Parfait; Raw Coffee Slice; Banana Nice-Cream with Tahini Sauce & Maple Syrup; and Apple & Rhubarb Crumble with Sweet Cashew Cream.

76 Meet the Maker — Oat Growers Oats are a very ancient and healthy food, and growing them is an art.

Contents 12 Our Chefs Meet the chefs who bring this issue’s recipes to you: Adam Guthrie, Georgia Harding, Lee Holmes, Danielle Minnebo, Raquel Neofit and Meg Thompson.

32 Organic and Biodynamic Wines We look at the difference between biodynamic and organic wines as well as ask whether healthier vines make better wines.

16 The Whole Food — by Meg Thompson Our regular columnist Meg Thompson shares her passion for whole food. In this issue she investigates what dark chocolate, olives and turmeric have in common: the healing power of polyphenols.

34 Recipes — The Fourth Meal The “fourth meal”, a small meal at the end of a busy day, is a modern reality. Make your fourth meal a healthy one with Sweet Potato Chips with Beans & Feta; Mushroom, Walnut & Thyme Pâté with Sourdough; Broccolini, Chickpea & Avocado Salad with Miso Dressing; Herb & Goat Cheese Omelette; or Tomato Soup with Garlic & Balsamic Vinegar.

18 Maximise Your Food The way you store, prepare and cook your food can have a big impact on its nutritional value and how well the body can absorb these vital nutrients. 20 Recipes — Root to Stem Australians throw away around $2.67 billion worth of fresh food every year. Reduce food waste by making use of all plant parts using our recipes including Brown Rice Celery Salad with Celery Leaf Pesto; Frittata with Tomato Tops & Whole Pumpkin; Roasted Fennel Tart; Beetroot, Maple & Pecan Salad; Stuffed Zucchini Flowers; and Garlic & Broccoli Stem Stir-Fry. 30 Personal Favourites In this regular feature we talk to people doing good things in the sustainable food space, or sometimes just those who embrace healthy food. We ask for their favourite recipe and why they care about food. This issue, our subject is prolific food writer Lee Holmes. 10 | EatWell

48 Cafe Fresh Cafes all around Australia are producing amazing, healthy, delicious, sustainable meals. These are just some of the fab food finds we’ve had shared with us. 50 Recipes — Brain Food Meals Make wonderful brain food meals that can also be great for your taste buds if you choose dishes like Mediterranean Fish; Salmon, Walnut & Avocado Salad; Beef Massaman; Quinoa-Stuffed Mushrooms; Berry, Pepita & Walnut Fruit Salad; Macadamia-Crusted Salmon; and Cacao, Banana & Hemp Seed Smoothie. 66 Recipes — Desserts for Two Desserts don’t have to be a guilty pleasure; they can be a healthy pleasure, too. Delight yourself and your dining companion with these deliciously healthy desserts: Mini

84 Recipes — Sri Lankan Style Sri Lanka’s tropical climate and history as a spice island have made its cuisine a blend of fresh, flavoursome foods drawn from many cultures. Bring a touch of Sri Lankan colour into your cooking with Pomegranate Love Cake; Coconut Sambol; Pumpkin & Chickpea Curry; Vegan Chakkara Pongal; Spiced Carrot & Coconut Salad; Pancake Hoppers; Sri Lankan Mallam Greens; and Coconut & Tapioca Pudding with Pineapple Flowers. 100 Artisan Alley — Nut Butters Nut butter should be one of the simplest products to make but it becomes complicated in the hands of commercial producers. We talk to artisanal nut butter producers to find how simple — and healthy — nut butters can be. 102 The EatWell Yummies Meet the inspiring winners of our EatWell Yummy Awards. 114 Seasonal Food Your guide to the fruits and vegetables that are in season. 116 What’s On Your guide to events in the whole food space. 118 Recipes — Cooking with Lamb When cooked well, lamb can melt off the bone and into your mouth. Make the most of your lamb in delicious, nutritious meals such as Lamb Kofta; Moroccan Lamb Mince; Lamb Shanks, Bacon & Lentil Hotpot; Lamb Korma with Spiced Cauliflower Rice; GreekStyle Lamb Skewers; Slow-Cooked Rosemary & Garlic Lamb; and Za’atar Lamb Flatbreads.

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

Gluten Free Vegetarian Friendly Vegan Friendly

EatWell chef profiles

Our Chefs Adam Guthrie

Adam Guthrie

Adam is a vegan whose passion for food began with a lifethreatening illness and continues today in a lifestyle built around healthy cooking and eating. Adam is a qualified chef and wellness coach who specialises in a wholefood, plant-based diet. He is a passionate advocate for living a simple, healthy and environmentally friendly life. His story began with a rude awakening when, as an outof-balance and overweight 39-year-old, he found himself in hospital after an early-morning 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.

Danielle Minnebo

Daniell e Minnebo

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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 of helpers 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 tasty dishes that are nutrient-dense and full of flavour. Connect with Danielle at danielleminnebo.com.

EatWell chef profiles

Meg Thompson 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 stretched 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.

Meg Thompson

Lee Holmes Lee’s food philosophy is all about S.O.L.E. food: sustainable, organic, local and ethical. Her main goal is to alter the perception that cooking fresh, wholesome, nutrient-rich meals is difficult, complicated and time-consuming. Lee says, “The best feeling I get is when I create a recipe using interesting, nourishing ingredients and it knocks my socks off. Then I can’t wait to share it with my community and hear their experiences.” After being diagnosed with a crippling autoimmune disease in 2006, Lee travelled the world discovering foods that could be used to heal her body at a cellular level. After discovering many nutrient-rich and anti-inflammatory foods and changing her diet, Lee recovered. Her mind alive with ideas for new recipes, she wanted to share her creations with the world, so superchargedfood.com was born. Supercharged Food is all about making small and realistic changes every day. It’s about making healthy choices through knowledge and empowerment. Lee’s blog has become one of the leading health and lifestyle blogs in Australia. From posting recipes, her passion to share her story and help others has snowballed and the blog has recently taken home the overall prize at the Bupa Health Influencer Awards as well as the best blog in the Healthy Eating category. Connect with Lee Holmes at superchargedfood.com.

Lee Holmes

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EatWell chef profiles

Our Chefs Georgia Harding

Georgia Harding

Georgia Harding is a naturopath with almost 20 yearsʼ experience, a mother, and a passionate health educator. After many years consulting in a busy practice, lecturing in natural medicine and sharing her knowledge on talkback radio, Georgia decided to reach out and share her passion for holistic health by developing her blog, Well Nourished. On her website, she shares fad-free health advice and intolerance/allergy-friendly recipes to inspire people to live happy, healthy lives and create delicious food memories. Georgia says, “The intricacies of the way we eat seem to have become the big picture and a source of stress for so many people.” She advises, “Avoid becoming 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 Lunchbox contains over 50 nutfree, allergy-friendly wholefood sweet and savoury snacks, lunches and meals to inspire you to pack a nourishing lunchbox your kids will love to eat and you will love to make. Connect with Georgia Harding at wellnourished.com.au.

Raquel Neoﬁt

Raquel Neofit

14 | EatWell

Raquel is a recipe developer and writer who loves sharing her passion for and knowledge of all things food and travel. She lives by the motto, “Life in balance.” As a parent, Raquel is passionate about healthy food and raising her two girls to make the most of life while passing on her philosophy of life in balance and teaching them to respect and value the world we live in. As a writer for the indoor horticulture industry, Raquel is determined to change the way we look at hydroponics and educate consumers on the benefits of eating produce grown in a protected environment. Over the years she has met many protected cropping farmers and found they all have two things in common: dedication to producing the most nutritious and best-tasting produce possible; and enthusiasm for changing the rules of pest management by avoiding pesticides in their greenhouses. Raquel’s passion for food and cooking stems from a childhood in which most vegetables were frozen and dinner was usually meat and three veg, with a lamb roast on Sunday nights, always cooked old-school in a pound of dripping! So, for many years she endeavoured to broaden her palate and fell in love with many exotic techniques from around the world — but with a healthy twist. Connect with Raquel Neofit at raquelneofit.net.

EatWell FOR THE LOVE OF FOOD

Turm eric latte

Photo: Getty

Between November 2015 and January 2016 there was a 56 per cent increase in Google searches for the spice turmeric. Although interest in it has spiked recently due to its antiinflammatory and health-promoting properties, turmeric has been known for its healing potential for centuries within Ayurvedic medicine circles. Of course, turmeric is also a tasty and colourful ingredient in curries. With the boom in cafes around the world it’s no wonder these two popular aspects of food culture have come together in the “turmeric latte”. Cold-pressed turmeric juice added to almond or coconut milk is a warming, delicious, dairy-free and healing addition to the cafe menu that’s hard to resist.

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THE WHOLE FOOD meg thompson

Polyphenol Power What do olives, turmeric and dark chocolate have in common? Aside from being delicious, they are all high in phytochemicals called polyphenols.

olyphenols are incredible naturally occurring compounds found in a variety of foods and they possess antioxidant properties. They serve a very useful purpose within the plant itself, protecting against UV radiation, attack by pathogens and damage from the harsh climate. Given that polyphenols lend their expertise to many plants, vegetables and fruit, we are able to cash in on their goodness through our diet with some really intriguing benefits. Polyphenols give our vibrant fruit and vegetables their colours and contribute to their flavour, astringency and smell. They aren’t readily absorbed by the body, with only 5–10 per cent being absorbed via the small intestine. This is because the body doesn’t recognise polyphenols as a molecule that’s naturally produced by the body and thus they don’t have as free and easy a path to absorption as many macro and micronutrients. However, this limited absorption may not necessarily be such a terrible thing.

Gut beneﬁts The polyphenols that are not absorbed in the small intestine continue on almost unchanged to your colon, where they interact with your gut microbiome. Studies suggest that here, in the colon, the polyphenols act as nourishment for your gut bacteria, exerting prebiotic activity and creating an internal environment to encourage the growth of healthy gut bacteria. Further to that, they show antimicrobial effects against pathogenic microbes in our gut, helping to inhibit any not-so-healthy bacteria. On the flip side, your gut microbiota breaks down the polyphenols to create smaller metabolites, which are small enough to be absorbed into the bloodstream. It’s thought that these metabolites may have an even greater health benefit than the polyphenols in their original state. 16 | EatWell

There’s a bidirectional scenario going on here, whereby the polyphenols can support and encourage a healthy microbiome via their effects on the gut bacteria while the gut bacteria in their role of breaking down the metabolites create greater absorption and efficacy of the polyphenols overall. It’s a win-win! And the benefits don’t stop there.

Bodywide eﬀects In addition to the positive effect they have on our gut bacteria, polyphenols have shown antiinflammatory, antioxidant, anticarcinogenic, antidiabetic, antiobesity and neuroprotective effects on the body. Polyphenols are well documented for their positive effect on the cardiovascular system, helping to reduce the clumping together of platelets, improving the health of the cells that line the veins and arteries and reducing inflammation via their antioxidant nature. They may also regulate and balance blood-sugar metabolism and improve insulin resistance. There are some interesting studies showing the potential benefit of polyphenols on mood. Curcumin, a polyphenol found in turmeric, has been widely studied, with positive benefits shown on the hippocampus, the part of the brain involved in the regulation of mood. It may also increase the level of serotonin, which we also know plays a role in lifting our mood. Looking longer term, polyphenols may delay the onset of neurological diseases such as dementia and Alzheimer’s disease and help to protect brain health. Another study looking at chocolate through its main ingredient, polyphenol-rich cocoa, found a positive influence on mood and changes in brain activation patterns. More studies are needed here to determine that the actual effect can be attributed to the polyphenol content, or the effect of the delicious taste of chocolate in general, but either way it’s promising.

The anti-inflammatory nature of polyphenols also works to improve mood and protect against depression.

Polyphenols in food So what foods are high in polyphenols? Herbs and spices lead the way with cloves, star anise, ginger, cumin, cinnamon, oregano, sage, rosemary, peppermint and parsley topping the list. Nuts and seeds such as hazelnuts, pecans, almonds, walnuts and flaxseeds are great sources, as are olives and extra-virgin olive oil. Vegetables and fruit are no surprise on the list, with chicory, spinach, broccoli, red onion, apples, pomegranate, lemon, blueberries, apricots and peaches all great examples. And, in perhaps the best news, dark chocolate and red wine weigh in as high in polyphenols. Although this doesn’t give licence to load up on either, it’s always nice to appreciate the goodness! In terms of accessing maximum polyphenol goodness, it’s ideal to eat a range of foods to optimise the overall benefit. Sustainably grown, natural produce will yield a higher concentration of polyphenols than conventionally grown produce. Also, freeze-drying preserves more polyphenols than air-drying. The good news here is that a wholefood diet that includes lots of vegetables and fruit is also one that’s rich in polyphenols. It’s also important to remember that, as wonderful as they are, polyphenols are but one component and, together with many other magical compounds found within our food, they work synergistically to optimise our overall health in ways we already celebrate as well as some we are yet to understand and appreciate. Meg Thompson is a practising naturopath, cook, mother, writer, health advocate and passionate wholefood enthusiast based in Melbourne.

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ARTICLE maximise your food

Maximise Your Food The way you store, prepare and cook your food can have a big impact on your food’s nutritional value and how well your body can absorb these vital nutrients. Words / Lisa Guy

Buy locally & seasonally When fruits and vegies are harvested at their peak maturity they contain their highest levels of nutrients. Shopping at your local growers’ market is one the best ways to get fresh, seasonal, nutrient-rich produce. As soon as fruit and vegetables are picked they start losing their nutritional value. Supermarket produce may have been sitting on the shelves for long periods of time, so freshness and nutrient content can be an issue. Buying seasonal fruit and vegies is also recommended as out-of-season produce usually has to travel for days or even weeks to get to you.

Storing To get the most out of your fruits and vegies, make sure you store them the correct way so they stay fresh and their beneficial nutrients are preserved for longer. Some fruits and vegetables can be stored together and others should be stored separately to prevent spoiling. Ethylene, a natural gas that’s released from some fruits and vegetables, speeds up the ripening process. You can use this to your advantage to ripen avocados quickly by putting hard avocados in a paper bag with a banana. Too much ethylene, however, can lead to rotting, so you need to be careful what foods you store with high ethylene-releasing fruits such as pears, bananas, tomatoes, apples and stone fruit. These fruits should be stored separately. Green leafy vegetables are particularly sensitive to ethylene gas, so keep those fruits away from your lettuce and other greens. Onions should also be stored on their own, at room temperature. If you store onions with potatoes, the potatoes will start to sprout. Fresh herbs keep best in the fridge with a damp paper towel wrapped around the stalks or in a jar of water with a plastic bag loosely covering them. Basil is the exception; it will 18 | EatWell

last longer if you keep it in a jar of water on your kitchen bench. Produce to store in your fridge includes berries, cherries, pomegranates, apples, brassicas (broccoli, cauliflower, cabbage, Brussels sprouts, kale), carrots, apples, asparagus, corn, dark-green leafy vegetables, herbs and peas. Store cut avocados in the fridge wrapped with the stone still in and drizzled in lemon juice to prevent browning. A great way to use leftover herbs is to freeze them in some water in an ice-cube tray. To keep your green leafies fresh for longer, store them in the fridge crisper in a sealed bag with some holes. Produce best stored at room temperature and out of direct sunlight includes bananas, citrus fruit (limes, oranges, grapefruit), tomatoes, eggplants, garlic, onions, potatoes, sweet potato and zucchini. Also keep melons, apricots, kiwi, avocados, mangoes, nectarines, peaches, pears, pineapples, plums and papayas in your fruit bowl and move them to the fridge as soon as they ripen. Keep unripe tomatoes out of the fridge with their stem side down. As soon as you cut fruits and vegetables they will start to oxidise rapidly, which will turn them brown. Squeezing lemon juice on them then storing them in an airtight container in the fridge will help slow down oxidation and reduce nutrient degradation.

Chop & crush

Soaking & sprouting

Cooked vs raw

Soaking and sprouting nuts, seeds, legumes and grains is an excellent way to enhance their nutritional goodness and improve their digestibility and nutrient bioavailability (degree to which the body can absorb and utilise nutrients). When you soak these foods they start to sprout or germinate, which boosts their nutritional value significantly. Vitamin C content can increase up to 200 times after sprouting. Grains, nuts, seeds and legumes all contain compounds called phytates, which are often referred to as antinutrients. Phytates bind to certain minerals, including calcium, zinc, manganese and iron, and reduce their absorption. Soaking and sprouting is the best way to break down and reduce these phytates to improve their digestibility.

Evidence shows that not all vegetables are best eaten raw and some cooking methods are better than others. Cooking is important as it enhances flavour of foods and can help aid digestion and the availability of nutrients by breaking down tough fibrous walls in plants. Cooking, however, can also destroy vital nutrients, depending on how foods are cooked. Water-soluble vitamins B-complex vitamins and vitamin C are watersoluble vitamins that are easily destroyed by heat, so they deplete quickly when cooked at high temperatures. Foods rich in these nutrients should be eaten raw where possible or lightly steamed to reap the most health benefits from these important vitamins. Raw spinach, for example, contains three times more vitamin C than cooked spinach. Lycopene

When you cut or crush garlic an enzyme called alliinase is converted into allicin, which is responsible for garlic’s incredible health benefits and characteristic pungent smell. Onions, leeks and chives also contain allicin when they’re cut. To get the most out of your garlic, crush it first and leave it for 5–10 minutes before cooking. Try adding garlic near the end of cooking if you want to retain more of its immune-boosting and heart-healthy properties or, even better, add it raw to salad dressings and dips. Cruciferous vegetables such as broccoli, cauliflower and cabbage have unique sulphur-containing phytochemicals called glucosinolates. When cruciferous vegetables are cut, the enzyme myrosinase is activated, converting glucosinolates into phytonutrients called isothiocyanates, which have potent anticancer properties. It’s recommended to cut cruciferous vegetables first then leave them for 5–10 minutes before cooking to boost their myrosinase levels. Massaging chopped kale with a little olive oil and lemon juice for a few minutes will help to break down kale’s tough, chewy fibres to make this super brassica vegetable easier to digest. This is a delicious way to eat raw kale tossed through a salad.

Photos: Getty

earning the best ways to store, prepare and cook your food will ensure that your efforts to eat a wholesome diet are being maximised. Here are the top ways to get the most out of your food so it contains optimal amounts of nutrients for better health.

is found in tomatoes and levels increase up to 35 per cent when tomatoes are cooked for 30 minutes, making tomato-based pasta sauce a rich source of this protective antioxidant. Foods rich in B-complex vitamins and vitamin C include citrus fruits, berries, capsicums, green leafy vegetables such as kale, arugula, turnip greens and baby spinach, avocados, nuts, sunflower seeds, mushrooms, green beans, tomatoes and cabbage. Fat-soluble vitamins Fat-soluble vitamins, on the other hand, including vitamins A, E and K and carotenoids (beta-carotene and lycopene), are heat stable, so they lose the fewest nutrients when cooked. You will find these beneficial nutrients in foods such as nuts, seeds, carrots, pumpkin, sweet potato, salmon, trout, cod, mango and darkgreen leafy vegetables like broccoli, bok choy, spinach and Brussels sprouts. Tossing your steamed vegetables in a little extra-virgin olive oil can help improve the absorption of these fat-soluble nutrients. Steaming The best way to cook vegetables is to lightly steam them. Light stir-frying, blanching and roasting are also healthy cooking methods to preserve nutrients. Light steaming has also been found to preserve folate levels in spinach and broccoli, whereas boiling results in a 50 per cent loss. Steaming also increases carotenoid bioavailability in carrots, sweet potato, pumpkin, spinach, mushrooms, asparagus, peppers and cabbage. Grilling & barbecuing When you cook meats at high temperatures they naturally produce heterocyclic amines (HCAs), a carcinogenic compound also found in cigarette smoke. The more well done or

Pairing tofu with capsicum and bok choy, or berries with porridge or muesli, will also help increase iron’s bioavailability.

The best way to cook vegetables is to lightly steam them.

charred your meat, the higher the levels of HCAs. Well done bacon has the highest levels, then pork, beef and chicken. Grilled and barbecued vegetables and fruits, however, don’t produce these harmful HCAs. Try grilled pineapple, zucchini, capsicum, eggplant and tomato at your next barbecue. There are a few healthy ways to grill and barbecue meat so you reduce the production of these carcinogenic compounds. Try marinating your meat first in olive oil and herbs. Don’t use sauces with sugars in them as this will triple the production of HCAs when cooked. Sauces with turmeric and garlic, and herbs like thyme, rosemary, mint, basil, sage, marjoram and oregano, are best as they’re rich in antioxidants and can reduce HCAs by up to 50 per cent. Second, don’t overcook or char your meat; aim for medium instead of well done and cut off any charred pieces.

Food pairing Eat foods that contain fat-soluble vitamins A, D, E and K with dietary fats. This will help dissolve these fat-soluble vitamins so they can be easily absorbed and utilised by the body. Try drizzling roast vegetables in olive oil, make a salad dressing from olive, flax or avocado oil and add avocado, raw nuts and seeds to salads. When you eat avocados with tomatoes, the fat helps absorb the carotenoids in the tomatoes and will help convert them into vitamin A, which the body can use. A simple way to boost the absorption of raw salad vegetables is by adding an egg. Scientists found that adding an egg to salad can increase the absorption of protective carotenoids (lycopene and beta-carotene) by three to nine times compared to just eating the

salad on its own. The fat in the egg yolk helps make the nutrients in the salad more available for absorption. Pairing garlic and onion with whole grains like brown rice or wholegrain pasta is a great way to increase the bioavailability of zinc and iron in the grains. Non-haem iron sources from plants are not absorbed as readily as haem animal sources. So by pairing iron-rich plant foods with foods high in vitamin C you can help increase iron absorption from that meal. Try having tomatobased sauce with wholegrain pasta; orange juice with baked beans; or lemon juice dressing on a lentil salad. Pairing tofu with capsicum and bok choy, or berries with porridge or muesli, will also help increase iron’s bioavailability. Researchers have found that if you add some black pepper to the super spice turmeric it will significantly improve turmeric’s absorption. Following these tips will help you get the maximum nutritional benefits from your food. Don’t be put off, though, if you can’t always cook and prepare your food in this way. The bottom line is it’s always better to eat more fruits and vegetables than not. If you can only eat frozen vegetables sometimes, that’s much better than not eating vegetables at all. Eating a balance of raw and cooked foods is a great way to get a good array of vitamins, minerals and antioxidants in your diet, along with making your diet more varied and interesting. It’s important that you also enjoy your food while it’s nourishing your body. Lisa Guy is a highly qualified naturopath, author, passionate foodie and founder of artofhealing.com.au. EatWell | 19

RECIPES root to stem

Georgia's Spiced Cauliflower, Hazelnuts & Feta

Root to Stem Spiced Cauliﬂower, Hazelnuts & Feta

Beetroot, Maple & Pecan Salad

Recipe / Georgia Harding I love using every part of the cauliflower. Each bit is equally delicious and it’s such a versatile vegetable. This dish is fabulous to make ahead when you’re entertaining or eat straight out of the oven for a midweek meal. Serves: 4 as a side

Recipe / Georgia Harding Beetroot is my favourite vegetable to use root to stem. The whole plant is bursting with so much nourishment and it’s super delicious when combined with this tasty dressing and the sweet protein-rich pecans. Serves: 4 as a side

1 medium head cauliflower 1 tsp ground cumin 1 tsp ground coriander 1 tsp ground cinnamon 1 tsp sea salt Black pepper, to taste ½ cup raw hazelnuts 2 tbsp extra-virgin olive oil 200g cow or goat feta Zest 1 lemon + ½ juice Handful parsley leaves Preheat oven to 180°C. Take cauliflower head and strip off leaves, slicing them into 1cm pieces and set aside in large mixing bowl. Cut outermost florets off (so you have very small florets) and add to mixing bowl with leaves. 20 | EatWell

With remaining part of cauliflower (stem), chop roughly and pulse in food processor to consistency of rice. Add to other ingredients with spices, seasoning, nuts and oil. Toss well to combine and place on large baking tray. Bake for 20 mins or until cauliflower is just starting to brown. Remove from oven and crumble over feta, sprinkle over lemon zest and drizzle over juice. Scatter over parsley and enjoy warm or at room temperature.

Dressing 2 tbsp sherry vinegar 6 tbsp extra-virgin olive oil ¼ cup currants Pinch sea salt & pepper Salad 4 medium beetroots, washed & leaves trimmed 50g (approx.) beetroot leaves & stems (the inner, younger leaves are best) 1 cup pecans 2 tbsp maple syrup 100g watercress 100g feta cheese To make dressing, combine all ingredients together in jar and set aside for at least 1 hour.

Preheat oven to 150°C. For salad, cut beetroot into quarters and steam for 15–20 mins or until tender enough for knife or fork to slide in easily. Once cooked, allow to cool before removing skin by rubbing with a cloth or peeling. Finely dice stems and add to steamer to cook for 3–5 mins (or until just tender). Allow to cool fully. While beetroot is cooking, toss pecans with maple syrup and roast for 10 mins. Just before serving, assemble salad by placing all ingredients in serving bowl and tossing through dressing.

Photography: Georgia Harding

The wastage of food is a big and important topic. According to the Foodwise website, Australians throw away around $8 billion worth of food every year and 33 per cent of that ($2.67 billion worth) is fresh food. The truth is that as households we throw away far more than we should and much of that wastage is parts of fruit and vegetables that can make great additions to meals. You can make delicious use of plant parts such as carrot greens, celery leaves, pumpkin skin, zucchini flowers, fennel leaves, tomato tops and cauliflower leaves. Start using more of your produce in recipes like Brown Rice Celery Salad with Celery Leaf Pesto; Frittata with Tomato Tops & Whole Pumpkin; Roasted Fennel Tart; Beetroot, Maple & Pecan Salad; Stuffed Zucchini Flowers; and Garlic & Broccoli Stem Stir-Fry.

Georgiaâ&#x20AC;&#x2122;s Beetroot, Maple & Pecan Salad

The pecans in this dish set oďŹ&#x20AC; the taste of the beetroot perfectly as well as providing a protein hit.

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RECIPES root to stem

Kale Pesto Penne Recipe / Georgia Harding I developed this dish out of wanting to include the nourishing stems of the kale in a meal. I often save them to add to bone broth, but I wanted another option, so this delicious, nutritious pasta dish was born. Serves: 4 as a side

Juice & zest 1 small lemon ¼ cup extra-virgin olive oil Black pepper, to taste 250g rice quinoa penne pasta 2 tbsp extra-virgin olive oil plus 1 tbsp water

Start by stripping leaves off kale stems, tearing into small pieces and finely chopping remaining kale stems. Bring 2 cups water to boil in large pot and boil chopped stems (not leaves) for 5 mins (or until softened). Drain and set aside. Refill pot with water and bring to boil. Once boiling, cook penne until al dente. Meanwhile, make pesto. In food processor, chop garlic. Add parmesan and process until finely grated. Add half of almonds and pulse until finely chopped. Add basil, cooked kale stems, lemon juice and zest, olive oil and pepper and pulse until it forms coarse pesto. Once pasta is cooked, strain and return pan to moderate heat. Add extra 2 tbsp olive oil and water then add kale leaves. Sauté, stirring constantly until just wilted (but not browned). Once wilted, return pasta, pesto and remaining toasted almonds to pot and stir to combine over low heat. Serve immediately. Tip: For omnivores, you can also add cooked chicken or tuna. To make it vegan (and dairy-free), replace parmesan with nutritional yeast.

Lee’s Vegetable Soup

Vegetable Soup Recipe / Lee Holmes Filled with cauliflower, zucchini, carrot and green beans, this dish not only serves up a load of vitamins but also helps with weight regulation. Switching from highcarbohydrate grains like rice to these low-carb vegies reduces your calorie intake and, as a good source of fibre, helps slow digestion and helps keep you fuller for longer. Serves: 2–3

Georgia’s Kale Pesto Penne

½ cauliflower, cut into florets 2 zucchini, chopped 12 cherry tomatoes, halved 1 large cup green beans, topped & tailed 1 carrot, chopped ½ bulb garlic, unpeeled (about 6 cloves) 2 tbsp olive oil 1 tsp cumin 1 tsp coriander 1 small knob ginger, grated Pinch chilli flakes

1 knob butter or 1 tbsp olive oil 500g vegetable or beef stock 1 cup coconut water 2 tbsp tomato paste 2 tbsp lemon juice 2 tbsp tamari 1 tsp grated ginger ¼ cup grated cheese or 1 tbsp nutritional yeast flakes, to garnish Coriander leaves, to garnish

Preheat oven to 240ºC. Place vegetables and garlic on baking tray, splash with olive oil then add spices and stir to coat. Bake for 25–30 mins. Once vegies are cooked, heat butter or oil in heavybased saucepan. Squeeze cooked garlic into pan and break up with wooden spoon. Place veg in pan and stir. Add stock and remaining ingredients and stir, then bring to boil and reduce heat, place on lid and simmer for 10 mins. Ladle into bowls and top with cheese and fresh coriander leaves. 22 | EatWell

Photography: Lee Holmes, Georgia Harding

4–5 large stems curly kale, washed well 2 cloves garlic, peeled 50g (approx.) parmesan cheese, roughly diced 1 cup almonds, toasted Big handful basil leaves

RECIPES root to stem

Lee’s Stuffed Zucchini Flowers

Stuﬀed Zucchini Flowers Recipe / Lee Holmes Zucchini flowers are versatile and can be cooked in a variety of ways: sautéed, roasted and steamed. You can also chop them and add them to frittatas and stir-fries. If you’re having lunch or dinner guests, try this as a beautiful starter recipe. Serves: 4 Lee’s Vegetable Marrakesh Casserole

Sea salt & freshly cracked pepper, to taste 16 zucchini flowers 1 cup olive oil Batter ⅔ cup rice flour 3 tbsp soda water

Combine pesto ingredients in blender until pureed. Chill in refrigerator. Meanwhile, gently open petals of zucchini flower. Reach inside and gently remove stamen from centre flower. Do this to all remaining flowers and chop off ends of stems. Place 1 tsp pesto inside flower and then twist top closed. Set aside. To make batter, place flour and soda water in bowl and mix until like pancake mix — not too thick and not too runny. Place paper towels on platter and place olive oil in frying pan and heat over medium heat. Dip flowers in batter and fry until golden, then remove with slotted spoon and place on paper towel to soak up excess oil.

24 | EatWell

Vegetable Marrakesh Casserole Recipe / Lee Holmes Root vegetables are stars of the spiced casserole! Sweet potato, pumpkin and carrot are simmered in Moroccan-inspired flavours for a mouth-watering dish that the whole family will love. Serves: 4

60mL extra-virgin olive oil 1 large onion, roughly chopped 3 garlic cloves, minced 2cm piece ginger, minced 1 tbsp ground cinnamon 1 tsp cumin 1 tbsp turmeric ¼ tsp Celtic sea salt 2–3 tsp dried harissa 400g tin diced tomatoes 1 tbsp rice-malt syrup Juice 1 lemon ¼ cup coriander leaves ¼ cup chopped mint leaves 1 small pumpkin, peeled & cut into 5cm pieces 1 sweet potato, peeled & cut into 5cm pieces 3 carrots, peeled & cut into 5cm pieces 1 zucchini, cut into 5cm pieces 400g tin chickpeas Cooked quinoa, to serve

Coriander leaves, to serve 1 tbsp lemon zest, to serve Mint leaves, to serve ½ cup almonds, roasted, to serve Heat olive oil in flameproof tagine pot or casserole dish over medium heat and sauté onion for 5 mins, or until translucent. Add garlic, ginger, spices and salt and stir well to combine. Add harissa, tomato, rice-malt syrup, lemon juice, coriander and mint, bring to boil then reduce heat. Add pumpkin, sweet potato, carrot and zucchini, stir well so they are all well covered in sauce and simmer, covered, for 1 hour. Add chickpeas and cook for a further 5 mins. Serve on bed of quinoa topped with coriander, lemon zest, mint and roasted almonds.

Photography: Bigstock, Lee Holmes, Meg Thompson

Dairy-Free Pesto 1½ cups basil leaves 2 garlic cloves, minced Juice ½ lemon ½ tsp lemon zest 2 tbsp extra-virgin olive oil 1 tbsp pine nuts 1 tbsp nutritional yeast flakes (optional)

Root-to-Stem Frittata with Tomato Tops, Silverbeet Stalks & Whole Pumpkin Recipe / Meg Thompson Another wonderful way to use up vegetables is by making a frittata. Here I’ve used tomato tops, silverbeet leaves and stalks, and pumpkin — skin, seeds and all. Serves: 3-4

Meg’s Cauliflower Hummus

4–5 large 1cm slices pumpkin, skin on & seeds reserved Drizzle olive oil 1–2 stalks silverbeet or rainbow chard 2 cloves garlic, peeled & chopped 1 large tomato thickly sliced, or 8–10 cherry tomatoes 4–6 eggs, lightly whisked Sea salt & black pepper ¼–½ cup grated parmesan cheese Preheat oven to 190°C. Place pumpkin slices on lined baking tray and bake for around 15 mins or until just tender. Meanwhile, rinse pumpkin seeds and clean off remaining pumpkin strands. Pat dry, drizzle with a little olive oil and sea salt and spread on oven tray. Add pumpkin seeds to oven for last 10 mins of cooking time, then remove from oven. Cut leaves from stalks of silverbeet, slicing stalk thinly and leaves roughly. In frypan over medium heat, add a little olive oil then stalks with garlic, sautéing for a few mins, then adding leaves just until wilted. Lightly oil round baking dish (or any pie dish of choice) and arrange pumpkin, tomato and silverbeet in dish. Add sea salt and black pepper to taste to whisked eggs, along with parmesan and pour into dish. Bake for approx. 20 mins or until egg is cooked through. Serve.

Meg’s Root-to-Stem Frittata with Tomato Tops, Silverbeet Stalks & Whole Pumpkin

You use every bit of the cauliﬂower in this nutty-tasting hummus.

Cauliﬂower Hummus Recipe / Meg Thompson This is a lovely alternative to traditional hummus. The cauliflower lends a gorgeous nutty flavour and, garnished with some extra roasted chickpeas and veg, the texture is equally inviting. It’s an easy way to use up every bit of the cauliflower, including the leaves! Serves: 4–6

1 medium–large head cauliflower, washed but not patted dry 2–3 tbsp tahini 1 tbsp lemon juice 1 small garlic clove, peeled & chopped 1 cup cooked chickpeas Olive oil ¼ tsp sea salt, to taste Black pepper ½ cup water Radish, sliced, to serve (optional) Pomegranate seeds, to serve (optional) Edible flowers, to serve (optional) Preheat oven to 200°C. Cut off outer leaves of cauliflower but don’t throw out. Cut into florets roughly the size of 1–2 thumbs, slicing up stem also. Place florets, stem and leaves (slicing any particularly thick or large leaves into smaller pieces) into baking dish with lid. Drizzle with olive oil and sprinkle with sea salt and black pepper, tossing to combine.

Bake with lid on for about 15 mins, until it begins to soften. Remove lid and spread out cauliflower. Drizzle a little olive oil and sea salt over ½ cup of chickpeas and add to roasting cauliflower. Continue cooking for around 20 mins or until cauliflower is completely tender and golden-brown. You will probably need to remove some leaves or chickpeas earlier as they will cook more quickly. Remove from oven and pick out chickpeas and smaller leaves to use as garnish. Transfer rest to blender with remaining ingredients and blend. Add more water if you need a runnier dip. Taste and add extra sea salt or lemon juice, as desired. Place in bowl and garnish with remaining roasted chickpeas, sliced radish, pomegranate, edible flowers and extra olive oil, as desired. EatWell | 25

RECIPES root to stem

Meg’s Brown Rice Celery Salad with Celery Leaf Pesto

Carrot, Cumin & Lemon Salad Recipe / Danielle Minnebo The tops of carrots are often thrown away and completely underestimated in their nutritional value. They are a rich source of minerals, vitamins — in particular, vitamin C — potassium and calcium. I like to use the greens from Dutch carrots because they are the only carrots you can buy that still have their greens attached. Serves: 2

1 bunch baby Dutch carrots 2 tbsp olive oil Juice 1 lemon 1 tsp ground cumin

1 tbsp raw honey Pinch sea salt ¼ cup chopped pecans

Give carrots a good clean and remove green tops. Set green tops aside for later. Cut carrots in half and add to large frypan along with olive oil, lemon juice, cumin, raw honey and sea salt. Bring to simmer over medium heat and cover. Cook for 15 mins until carrots are soft and tender. While carrots are cooking, wash carrot greens and set aside. Arrange carrots on serving dish, drizzle over sauce from frypan and top with carrot greens and chopped pecans.

Brown Rice Celery Salad with Celery Leaf Pesto

Celery Leaf Pesto 2 cups celery leaves 1 cup parsley leaves 2 cloves garlic, peeled & roughly chopped ¼ tsp sea salt ¼ cup cashews, pinenuts or almonds ¼–½ cup extra-virgin olive oil

Danielle’s Carrot, Cumin & Lemon Salad

26 | EatWell

¼ cup grated parmesan cheese 1 cup uncooked brown rice ½ cup hazelnuts 2 tbsp celery leaf pesto (recipe at left) 2 stalks celery, sliced Large handful crumbled feta Small handful parsley leaves ¼ tsp sea salt, more to taste

For pesto, add leaves, garlic and salt to mortar and use pestle to crush for a few mins. Add cashews and roughly crush into mix. When happy with consistency, stir through oil and cheese, taste and add salt to taste if necessary. Alternatively, use blender for this process, however I like the chunky, textured result you get from using a mortar and pestle. For salad, cook brown rice according to absorption method. Lightly toast hazelnuts in low oven for a few mins, until just starting to take colour and become fragrant. Once cool, roughly chop. Combine salad ingredients, taste and add a little olive oil if necessary.

Photography: Meg Thompson, Danielle Minnebo

Recipe / Meg Thompson This is a celery celebration! I love celery leaf pesto and find it a wonderful way to use the abundant leaves of this lovely lanky vegetable. You can also use celery leaves as you would parsley in your cooking — as a garnish or in salads, etc. Serves: 2–3

Danielle’s Roasted Beetroot Salad

Choose baby beets for this salad so the leaves are tender.

Roasted Beetroot Salad Recipe / Danielle Minnebo Beetroot greens are not to be underestimated. They are rich in antioxidants, potassium, vitamin B6, manganese, copper, vitamin A, calcium and iron. I find some beetroot greens are tough to eat in a salad, so I’ve used baby beets and selected the smaller green leaves for the salad. Serves: 2

Bunch baby beets, including green tops 3 tbsp balsamic reduction 3 tbsp olive oil Pinch sea salt

1 cup Greek yoghurt 1 apple, thinly sliced ¼ cup flat-leaf parsley leaves, to garnish

Preheat oven to 200°C. Line baking tray with baking paper and set aside. Give baby beets a good clean, leave skin on but remove greens. Make sure you keep greens because you’ll need them later for salad topping. Cut baby beets in halves or quarters

and scatter over baking tray. Drizzle with 1 tbsp of balsamic reduction and 1 tbsp of olive oil and sprinkle over pinch of sea salt. Cover baking tray with foil and bake for 60 mins. Sort through beetroot tops and remove smaller and more delicate leaves. Give them a good clean and set aside. Once beetroot is baked, assemble salad. Use flat serving platter. Cover bottom of platter with thick layer of Greek yoghurt. Top with sliced apple and roasted beetroot. Then scatter over beetroot green tops and flat-leaf parsley leaves. Drizzle with remaining 2 tbsp of balsamic reduction and olive oil. Serve immediately while beetroot is still warm. EatWell | 27

RECIPES root to stem

Adam’s Chickpea & Baby Beetroot Stir Fry with Quinoa

Adam’s Golden Crispy-Skinned Chat Potatoes

Golden Crispy-Skinned Chat Potatoes Recipe / Adam Guthrie It’s such a waste to peel potatoes when you can simply wash them well and enjoy the added benefit of more fibrous food. Serves: 4

1kg chat potatoes, skin on Salt & pepper 3 rosemary sprigs Place potatoes in cold water, bring to boil and cook until done.

Store potatoes in airtight container in fridge until required. Preheat oven to 220°C. Squish potatoes to break skins, place on baking tray, season and sprigs of rosemary. Bake for 30 mins, then serve.

Chickpea & Baby Beetroot Stir Fry with Quinoa

1 carrot, cut into batons 2–3 baby beets with leaves, beets peeled, leaves chopped separately 1 onion, cut into half moons ½ tsp ground coriander Zest & juice 2 lemons

1½ cups cooked chickpeas 10 Kalamata olives, pitted & cut into halves Salt, to taste Bunch parsley, leaves roughly chopped 1 cup uncooked quinoa

Add splash of water to hot frypan. Add carrot, beetroot and onion and sauté for 3 mins. Add a little more water, coriander and lemon zest and stir over medium heat. Add cooked chickpeas and olives. Continue to stir over medium heat. Season with pinch of salt, add beetroot leaves and parsley and mix through. Cook quinoa according to packet instructions, adding lemon juice to water as it boils. Once the quinoa is cooked, fluff with fork. To serve, place quinoa on plate. Top with beetroot and chickpea mixture. Garnish with parsley and serve.

28 | EatWell

Garlic Broccoli Stir-Fry Recipe / Adam Guthrie How many times have you wondered what to do with the broccoli stems that sit lonely and neglected in the fridge drawer? Just slice them up and incorporate them into any stir-fry. Serves: 4

1 tbsp cornstarch sized florets 2 tbsp water & stalk sliced ⅓ cup rice-wine into thin strips vinegar 4 garlic cloves, 3 tbsp tamari finely sliced or soy sauce 2.5cm piece fresh 2 tbsp brown ginger, peeled or raw sugar & grated 1 tsp sesame oil 2 cups cooked 2 broccoli heads, brown rice chopped into bitePlace cornstarch in glass and mix with 2 tbsp water. In another glass, add ricewine vinegar, tamari, raw sugar and sesame oil and mix ingredients well. Steam broccoli stem and florets for 2 mins and set aside. Add ¼ cup water to hot frypan. Add garlic and ginger and sauté for 1 min, then add steamed broccoli. Stir well over medium heat.

Add tamari mixture and bring to boil. Add cornstarch mixture and stir well. When sauce has thickened, remove from heat and serve with cooked brown rice.

Adam’s Garlic Broccoli Stir-Fry

Photography: Adam Guthrie, Danielle Minnebo

Recipe / Adam Guthrie The great thing about using all of the beetroot is the amazing colours it gives the dish. Serves: 4

RECIPES root to stem

Serve this tasty tart with a fresh green salad.

Danielle’s Roasted Fennel Tart

Roasted Fennel Tart Recipe / Danielle Minnebo Baking a tart always requires a more effort, especially when you’re making the pastry. But this tart is well worth the effort. The fennel has a lovely aniseed flavour and the fennel greens on top make for a striking dish. Fennel tops are rich in potassium, folate, vitamin C and B vitamins. Serves: 6

Pastry 1½ cups buckwheat flour 100g butter, cut into cubes Pinch sea salt 1 egg Cold water, approx. ¼ cup

1 large fennel bulb, including greens 1 onion, thinly sliced 2 tbsp olive oil 1 tbsp fennel seeds 1 tsp sea salt 5 eggs 1 cup grated strong cheddar cheese

Preheat oven to 200°C. Grease tart shell with olive oil. Prepare pastry first so it can rest in fridge. Add buckwheat flour to bowl along with butter and sea salt. Using fingertips, rub butter into flour until it resembles breadcrumbs. Add egg and ¼ cup cold

water and mix together until dough is formed. You may need a few more tbsp of extra cold water; add enough so the dough comes together and isn’t too dry. Wrap dough in plastic wrap and place in fridge to set for 30 mins. Cut tops off fennel and set aside. Cut bulb in half and slice thinly. Add olive oil to large frypan and add sliced fennel, sliced onion, fennel seeds and sea salt. Cook over a medium heat for 30 mins, making sure to stir occasionally until mixture is soft and caramelised. Set aside to cool. Add eggs to bowl and beat until fluffy. Remove pastry dough from fridge and roll out between 2 sheets of baking paper. Remove top sheet of baking paper and

gently tip pastry into tart shell. Remove baking paper and gently press pastry into mould. Make sure pastry is an even thickness around mould and is pushed up sides. Prick base with fork multiple times and bake for 15 mins. Remove pastry from oven and add cooked fennel mixture. Pour over beaten eggs and top with grated cheese. Bake for 30 mins until egg has set and top is golden brown. While tart is baking, prepare the fennel tops. Remove fennel leaves, wash well and set aside. Remove tart from oven and top with fresh fennel leaves just before serving. Enjoy with a green salad.

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PERSONAL FAVOURITE lee holmes

Personal Favourite EatWell talks to high-proﬁle people doing good things in the sustainable food space, or who embrace healthy food, or sometimes both.

EW: When and why did you become interested in healthy, sustainable food? Lee: I became interested in natural and sustainable food about eight years ago when I was investigating ways to cut down on inflammation due to an autoimmune issue I had been diagnosed with. I had always loved food and been interested in it, but didn’t really have the time or inclination to think about exactly what I was eating. I started researching different ingredients and ones that had nutritional capabilities to see if I could use them to improve my condition. I also realised that a lot of the processed foods and additives I was eating were not helping my condition, so I decided to try to create more homemade meals. I looked into ways to cook on a budget and to make ingredients go further in the kitchen, as I was a single parent and sustainability became a big part of my new supercharged lifestyle. I experimented with using sustainable ingredients that I could repurpose in a variety of ways. I started to meal plan to avoid food waste and I sought out more locally grown produce. Then, when I got really into it, I created my own herb and vegetable garden and began composting! What is your special favourite dish and what is the recipe? It would have to be my Chocolate Chilli Beef with Zucchini Noodles. 30 | EatWell

Chocolate Chilli Beef with Zucchini Noodles Serves 4 2 tbsp extra-virgin coconut oil 1 brown onion, diced 4 garlic cloves, chopped 800g beef mince 1–2 tsp chilli powder, to taste 2 tsp ground cumin 1 tsp smoked paprika ½ tsp dried oregano ½ tsp dried thyme 1 tsp raw cacao powder

1 tbsp coconut sugar (optional) 2 tbsp tomato paste (concentrated purée) 400g tinned tomatoes 400mL good-quality chicken or bone broth 3 carrots, grated Sea salt & freshly ground black pepper Zucchini noodles, to serve

Melt coconut oil in large saucepan over medium–high heat. Add onion and garlic and sauté for 3–4 mins, or until softened. Add beef and cook for about 5 mins, or until well browned, breaking up any lumps with back of spoon. Stir in spices and herbs and cook for 1–2 minutes, or until fragrant. Add cacao powder, coconut sugar, tomato paste, tomato, broth and grated carrot, stirring to combine. Bring to boil, then reduce heat. Cover and simmer for up to 1 hour, or until mixture has thickened, stirring occasionally to prevent mixture sticking. Season to taste with sea salt and freshly ground black pepper and serve with zoodles.

Are there any tricks to making it? Sometimes instead of the cacao powder I add 60g of dark chocolate chopped up and it tastes delicious. Who would have thought beef would go with chocolate? Sometimes for a variation I use lamb mince as well. It also tastes even better the next day, so leftovers are always good. When do you use it? Usually when the kids are over as they love it and it’s really easy to make and we have fun with the zucchini noodles. Sometimes I make it with pasta as well, depending on what they feel like. Why do you love it? I love that the bitterness of the chocolate adds a flavourful thump to the savoury beef. It’s also healthy because it’s high in magnesium and funnily enough I always have a good night’s sleep after eating this dish! It’s the perfect dish for the cooler months. It’s one of my all-time favourites.

Lee Holmes Lee Holmes is a certified health coach with a qualification from the Institute of Integrative Nutrition in New York, a hatha yoga teacher, wholefoods chef and author of many food books such as Supercharged Food, Eat Yourself Beautiful and Supercharge Your Gut (Murdoch Books). Lee is also the founder and creator of superchargedfood.com.

E S TAT E SOUTH AUSTRALIA

CELLAR DOOR 83 Payneham Road, St Peters, Adelaide, South Australia 5069 T: +61 8362 6092 E: salenacellars@salenaestate.com.au

WINERY ADDRESS 837 Bookpurnong Road, Loxton, South Australia 5333 T: +61 8584 1333 E: reception@salenaestate.com.au

W W W . S A L E N A E S T A T E . C O M . A U

ARTICLE biodynamic and organic wine

Biodynamic and Organic Wine We look at biodynamic and organic wines and ask whether healthier vines make better wines.

here’s a lot of talk about organic and biodynamic viticulture on the grapevine at the moment. As people have become more conscious of eating organically and knowing exactly where their food is coming from, it’s understandable they want to drink more naturally and become familiar with the journey from grape to glass. Consumer demand for sustainable, organic and high-quality produce has never been higher. Although it’s a growing concept, many winemakers around the world are now adopting a more natural approach when it comes to wine and production techniques. The term “organic” is one most people are familiar with, but “biodynamic” is less well known and a concept that can be bit harder to grasp. Both organic and biodynamic winemakers prohibit the use of pesticides, herbicides or genetically modified organisms (GMOs). Both processes focus on sustainability and a respect for ecological processes, using natural ways to combat disease and insects to create healthy wines for the people consuming it. So what really is the difference between organic and biodynamic wine and is better wine the result?

Organic wines The term “organic” has become so popular in recent years it often comes across as a soft and fuzzy buzzword, but there’s a lot more to organic winemaking than meets the eye. Essentially, organic wine is made from grapes grown according to organic and 32 | EatWell

natural farming methods without the use of synthetic chemicals, pesticides, fungicides and fertilisers. Rather than use artificial fertilisers, winemakers work with nature to keep weeds and insects at bay by enriching their vineyards with compost made from animal manures and other organic matter. In Australia, organic wineries have to be certified by the Australian Certified Organic Standard. It’s important to remember that organic only refers to the growing practices implemented by the vineyard, so the wine isn’t necessarily additive free. Conventional winemakers argue that certain additives are necessary to correct flaws or prevent them from developing in the bottle. Sulphur dioxide, for example, is a common preservative added to keep wine fresh and more suitable for ageing.

Biodynamic wines Biodynamic winemaking takes the organic process a step further, following a holistic and interconnected approach to farming. This technique is based on the 1920s writings of Austrian philosopher Rudolf Steiner, an advocate of minimal intervention who believed the entire vineyard is one ecosystem which, only when in balance, can grow the best fruit. Winemakers who practise this method believe you can create a living ecosystem where everything is interconnected including the plants, soil, cosmos and even the farmers who work on the land. Biodynamic wines are grown in vineyards that must be organically certified first and then, if biodynamic principles are added to the winery, the term can apply.

Biodynamic winemaking also teaches that all vineyard and winery operations should be timed to coincide with a very specific calendar based on cosmic rhythms, particularly lunar cycles, taking into account the best days for planting, harvesting, pruning and irrigating:  Fruit days are the best days for harvesting grapes. A fruit day is any day when the moon is within the Fire signs (Aries, Leo or Sagittarius). Fruit days are the best days for wine tasting.  Leaf days are the best days for watering the plants. A leaf day is any day when the moon is in Water signs (Pisces, Cancer or Scorpio). On these days, chlorophyll production in the plants increases.  Root days are the best days for pruning the vines. A root day is any day when the moon is in the Earth signs (Virgo, Taurus or Capricorn). Root days are not ideal for wine tasting.  Flower days are the days when you let nature take its course at the vineyard. A flower day is any day when the moon is in the Air signs (Aquarius, Libra or Gemini). Flower days are the best days to enjoy aromatic wines. The soil is a definite focus of biodynamic winemaking and is often enhanced by all manner of ingredients such as soil conditioners, mineral sprays, powdered quartz and stag antler to make it more fertile. Some of the methods can be seen as a little controversial, including the preparation 500 or cow horn manure process. This is produced by burying cow manure with medicinal herbs in cow horns over winter, digging it up in spring, stirring it in water to dynamise it and spraying it, diluted, over the vineyard.

Photos: Getty

Words / Lisa Holmen

Proof in the wine There’s an ever-increasing number of wine producers in Australia and internationally who have embraced biodynamics. Talk to biodynamic producers and you’ll find that superior wine quality is the number-one motivation for being biodynamic. In South Australia’s McLaren Vale, Paxton is a leader in both organic and biodynamic viticulture and has focused on minimal winemaking intervention to ensure the integrity of the fruit from vineyard to bottle. “One of the biggest benefits of biodynamic winemaking, first and foremost, is flavour,” explains Paxton. “If the vine is allowed to develop its fruit naturally there’s a better balance of flavour, sugar and acid. Certified biodynamic wines guarantee a maximum sulphur [preservative] level that’s substantially lower than the Australian food standard and lower than organic wines. This is particularly advantageous to many consumers who are susceptible to this compound.” Another big benefit is sustainability. Most biodynamic initiatives seek to embody a triple bottom line approach (ecological, social and economic sustainability). This method of farming is sustainable in the long term and has the potential to improve the ecosystem within the vineyard as well as the surrounding areas. At Lark Hill Winery in Bungendore, NSW, biodynamic principles are key to the winemaking process. Lark Hill was farmed using organic practices from inception in 1978 until a light-bulb moment in 2003 when they attended a conference on biodynamic farming and have since dived headfirst into the method. “We use biodynamic processes to achieve true sustainability,” says owner Sue Carpenter. “Our farms are self-sufficient and the vines are managed in a way that means they will continue to thrive for generations to come. We use composting and mulching to control weeds and improve soil structure, recycling all of our farm and winery waste into compost to return nutrients, minerals and organic matter to the soil. “The biodynamic preparations help stimulate soil and vine health, as well as control fungi on the vines themselves. This includes the well-known 500, made from composted cow manure, which acts as a pro-fungi culture for the soil, encouraging positive fungi growth and symbiotic relationships to help the vines grow. This holistic, closed-loop farming practice means our vineyard is very sustainable — with few inputs and fewer outputs.” At Cullen Wine in Margaret River, WA, the combination of first organic and then biodynamic viticulture has provided the opportunity for their land to exist at its full potential. The soil and vines are nurtured to produce their best and most individual grapes and now the system is “more complete, alive, healthy and sustainable”.

The soil and vines are nurtured to produce their best and most individual grapes.

Biodynamic wines are said to be the ultimate expression of terroir, a French term referring to the specifics of the land the vines are grown on. Many producers believe biodynamic wines show clearer, brighter fruit and a stronger terroir character — and tend to be highly floral with a little sediment in the bottle. “Because our wines are made without inputs, manipulation or chemical adjustment, each wine becomes a true realisation of terroir,” says Sue Carpenter. “They are unique to their vintage and vineyard and each wine becomes a marker of a time and place in our own lives. In the winery, we seek to translate the balance and vibrancy of the fruit to the wines using minimal intervention winemaking techniques to ensure the wine reflects the geology, climate and location of our vineyard in a true preservation of terroir.” While biodynamic winemaking is starting to be embraced in Australia there is still a long way to go. “Organics is generally quite well understood but the perception of rituals and witchcraft still hangs over biodynamics to a degree,” Ben Paxton explains. Time will certainly tell. Lisa Holmen is a food and travel writer and photographer. Her aim is to “eat the world” one inch at a time and explore as many different cuisines and cultures as possible. Follow Lisa’s journey at lisaeatsworld.com.

[Biodynamic winemakers] believe you can create a living ecosystem where everything is interconnected, including the plants, soil, vines, earth and even the farmers who work on the land.

Salena Estate Salena Estate is a family-owned winemaker with a focus on sustainable organic viticulture and winemaking. Since 1998, Salena Estate has been producing wines that are world class and award winning but also great value. Contact Salena Estate: M: +61 (0)400 763 153, +61 (0)8 8584 1120, E: salenaf@salenaestate.com.au, W: salenaestate.com.au, Winery: 837 Bookpurnong Road, Loxton, SA 5333, Cellar door: 83 Payneham Road, St Peters 5069. * Sponsored material

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RECIPES healthy fourth meals

Danielle’s Herb & Goat’s Cheese Omelette

Healthy Fourth Meals

Herb & Goat’s Cheese Omelette

Tomato Soup

Recipe / Danielle Minnebo An omelette is an ideal fourth meal as it’s high in protein, can be packed with some vegies and is quick to prepare. Serves: 1

Recipe / Danielle Minnebo Soup makes the perfect fourth course. It’s a light meal that can be packed full of vegetables and served with a poached egg as a source of protein. Serves: 4

2 eggs 2 tbsp almond milk 40g goat cheese, crumbled ¼ cup fresh herbs such as flat-leaf parsley & thyme Pinch sea salt 1 tbsp olive oil 1 piece gluten-free toast 1 tsp butter (optional) Add eggs, almond milk, goat cheese, fresh herbs and sea salt to bowl and beat until combined. Heat olive oil in frypan over medium heat and pour in egg 34 | EatWell

mixture. Allow to cook for 20 secs, then, using spatula, scrape egg mixture from side of pan to centre and let runny egg mixture run into that space. Continue process around pan; cooked egg will bunch in centre with layers of air in between. After you’ve done this for 1 min, most of egg will be cooked. Flip egg mixture in half so you have a rustic-sized omelette. Remove from heat and serve straight away with toast and butter.

2 tbsp olive oil 1 red onion, finely diced 1 clove garlic, crushed 1 tsp sea salt 2 tsp smoked paprika 1 tbsp tomato paste 2 cups vegetable stock 750mL passata 2 tbsp balsamic vinegar 1 tbsp coconut palm sugar ¼ cup flat-leaf parsley or mint leaves, to serve Heat olive oil in large saucepan over medium heat. Add onion,

garlic and sea salt and allow to cook for 5 mins, until softened. Add smoked paprika and tomato paste and cook for further 2 mins. Make sure you keep stirring mixture to avoid burning on bottom. Add stock, passata, balsamic vinegar and coconut palm sugar, mix together well, cover with lid and simmer for 30 mins over low heat. Serve topped with another drizzle of balsamic vinegar and fresh flat-leaf parsley or mint.

Photography: Danielle Minnebo

The “fourth meal” is a modern reality. People have a good breakfast, a light lunch, small dinner, head oﬀ to the gym, dance class, yoga or whatever it is they do in the evening and then want a light fourth meal to end the day. When it comes to that fourth meal, after all those healthy choices through the rest of the day, you want to make sure it’s another healthy option. Here are some nourishing but delicious fourthmeal options: Supercharged Green Soup; Sweet Potato Chips with Beans & Feta; Mushroom, Walnut & Thyme Pâté with Sourdough; Broccolini, Chickpea & Avocado Salad with Miso Dressing; Sweet Potato & Haloumi Muﬃns; Herb & Goat Cheese Omelette; and Tomato Soup with Garlic & Balsamic Vinegar.

To add some protein to this soup, serve it with a poached egg.

Danielleâ&#x20AC;&#x2122;s Tomato Soup

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RECIPES healthy fourth meals

Not Tuna Lettuce Wraps Recipe / Adam Guthrie Spoon a third of a cup of the “not tuna” into the lettuce leaves and serve, as finger food. The “not tuna” is great in sandwiches and wraps, too. Serves: 4

3 cups cooked chickpeas, mashed ½ cup gherkins, finely chopped 2 tbsp capers, finely chopped ½ red onion, finely diced Handful parsley, finely chopped 1 cup vegan mayonnaise Salt, to taste 1 iceberg lettuce, separated into leaf cups Add chickpeas, gherkin, capers, red onion and parsley to bowl and mix well. Add vegan mayonnaise and pinch of salt, to taste, and mix well. Serve “not tuna” in leaf cups.

Adam’s Not Tuna Lettuce Wraps

If you are short of time, buy a roast chicken and strip the meat from it for this salad.

Danielle’s Chicken, Apple & Celery Salad

Chicken, Apple & Celery Salad

1L water ½ onion 3 bay leaves 2 free range organic chicken breasts 2 apples, cored & diced 2 stalks celery, diced ½ cup currants ½ cup homemade or store-bought mayonnaise Pinch sea salt & pepper ¼ cup chopped flat-leaf parsley, to garnish 36 | EatWell

Add water, onion and bay leaves to pot over medium heat and bring to simmer. Add chicken breasts, making sure they are completely submerged. Simmer for 40 mins until chicken is cooked. Remove breasts from pot and allow to cool while you prepare rest of salad. Add apple, celery, currants, mayonnaise, sea salt, pepper and parsley to large bowl and mix until combined. Cut chicken breast into cubes and add to salad. Mix together well and store in fridge until ready to serve.

Photography: Danielle Minnebo, Adam Guthrie

Recipe / Danielle Minnebo Poaching is a delicious way to cook chicken so it’s soft and tender. If you don’t have time to poach the chicken, you can always buy a roast chicken and strip the meat from it to use in this salad. Serves: 4

Mushroom, Walnut & Thyme Pâté with Sourdough Recipe / Adam Guthrie Make a batch of pâté and place it in a jar with an airtight lid. You can use it as a delicious spread for sandwiches and wraps for the family’s lunches. Serves: 2

1 cup walnuts 1 onion, finely diced 2 garlic cloves, minced 1 large mushroom or 1 cup mushrooms, roughly sliced 1 tbsp mirin 4 sprigs fresh thyme, leaves only 1½ cups cooked Puy or brown lentils Handful fresh parsley, leaves only, plus extra to garnish 4 tbsp miso paste Salt & pepper, to taste 4 slices sourdough bread, toasted 4 cherry tomatoes, sliced

Heat pan over high heat. Add walnuts and toast for a few mins, then remove from pan. Add onion and garlic and sauté until soft. Add mushroom and sauté until soft and brown, then add mirin and stir well. In blender or food processor, add toasted walnuts, thyme leaves, cooked lentils, parsley, mushroom mix and miso paste. Process to smooth mixture and place in bowl, adding salt and pepper to taste. Mix well. To serve, place toasted sourdough on board or plate, top with pâté, cherry tomato slices and parsley leaves. Note: The pâté will keep for up to 4 days in the fridge.

Berry & Banana Nice-Cream Bowl Recipe / Adam Guthrie Bowls are easy to make, fast to prepare and super healthy for a meal on the run. For an extra serve of superfoods, throw in two handfuls of baby spinach. Serves: 2

8 frozen bananas 4 cups frozen mixed berries 2 ripe bananas

Meg’s Roasted Sweet Potato Chips with Beans & Feta

Roasted Sweet Potato Chips with Beans & Feta Recipe / Meg Thompson Sometimes you just need something simple and easy to make but delicious to end the day with. This little combination is a breeze to make and provides a fibre- and antioxidant-rich hit. Serves: 1–2

1 small-medium sweet potato, cut into wedges Oil, to drizzle

Sea salt Handful fresh green beans 2–3 tbsp crumbled feta

Place wedges on lined baking tray, drizzle with a little oil and a sprinkle of sea salt and bake at 200°C for 20 mins, or until cooked through and starting to caramelise on the outside. Transfer to serving bowl or cup with beans and feta. Serve immediately.

Pick-Me-Up Broccolini, Chickpea & Avocado Salad with Miso Dressing Recipe / Meg Thompson This delightful salad is an explosion of plantbased protein, gut-loving fibre, healthy fats and a whole slew of vitamins and minerals that really does leave you with extra pep in your step! Serves: 1–2

Topping 1 fresh banana, sliced 4 tbsp coconut flakes 8 strawberries, sliced 1 cup granola

Dressing 1 tbsp miso paste 1 tbsp tamari 1 tbsp brown-rice vinegar Juice ½ lime Sea salt, to taste

Place bananas and berries in high-speed blender. Blend, using tamper stick to mix around until it resembles soft-serve nice-cream. Spoon nice-cream into bowls, then top each bowl with a quarter of sliced banana, coconut flakes, sliced strawberries and granola.

Combine all dressing ingredients in small bowl and whisk to combine. Blanch broccolini in boiling water for only 1 min, then drain. Combine broccolini with remaining salad ingredients, add dressing and toss gently to coat. Sprinkle with chilli flakes.

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Adam’s Berry & Banana Nice-Cream Bowl

1 bunch broccolini 3 handfuls baby spinach ½ large avocado, sliced ½ cup cooked chickpeas 1 tbsp sesame seeds Chilli flakes, to serve

Photography: Meg Thompson, Adam Guthrie

Adam’s Mushroom, Walnut & Thyme Pâté with Sourdough

RECIPES healthy fourth meals

This salad explodes with ﬂavour, protein, ﬁbre and healthy fats.

Meg’s Pick-Me-Up Broccolini, Chickpea & Avocado Salad with Miso Dressing

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RECIPES healthy fourth meals

Meg’s Sweet Potato & Haloumi Muffins

This recipe is so versatile — swap the sweet potato for pumpkin or the haloumi for any cheese you fancy.

Sweet Potato & Haloumi Muﬃns

275g sweet potato or pumpkin, grated 3 spring onions, chopped ½–1 fresh red chilli, deseeded & chopped 3 eggs 1 cup spelt flour ½ cup cubed haloumi Sea salt, to taste 40 | EatWell

Preheat oven to 180°C. Mix pumpkin, spring onion and chilli in bowl, stirring to combine. Crack in eggs and mix well. Stir through flour and haloumi and add salt to taste. Divide between 6 greased muffin tin compartments or patty pans and bake for around 50 mins, or until cooked through and a deep golden on top.

Photography: Meg Thompson

Recipe / Meg Thompson Full of fibre, protein and sustaining energy, these muffins are a portable powerhouse of nutrition. They are also quite versatile: swap the sweet potato with pumpkin and the haloumi with another cheese of choice. I have also made a miso-pumpkin version, stirring a tablespoon of miso paste into the mix and adding semi-dried tomatoes and parmesan in place of haloumi. These muffins will keep for three days in the fridge and I recommend warming them in the oven before eating for ultimate enjoyment. Makes: 6 muffins

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 healthy fourth meals

Lee’s Prebiotic Tray Bake

Prebiotic Tray Bake Recipe / Lee Holmes This prebiotic bake is pimped up with a tangy garlic tahini drizzle. Roasting is a great way to cheer up any vegetable that may have been left in the fridge too long. The vegetables all cook at different speeds so some are crunchier than others, which adds to the beauty of this dish. Serves: 4

12 asparagus spears, trimmed 60mL extra-virgin olive oil Aleppo pepper or red chilli flakes, to garnish

1 tbsp olive oil 1 large leek, sliced 2 celery stalks, roughly chopped 1L vegie broth, homemade or store-bought 2 zucchini, diced 1 large green capsicum, diced 3 parsnips, peeled & chopped 100g dark leafy greens, such as kale or silverbeet, chopped 250g fresh or thawed frozen peas 30g sliced spring onions 2 tbsp lemon juice 1 cup coconut water 1 tbsp coconut aminos or tamari (optional)

Handful fresh herbs, such as flatleaf parsley, basil or coriander, to serve Heat olive oil in deep saucepan over low heat. Sauté leek and celery for 2–3 mins, or until softened. Add broth, zucchini, capsicum, parsnip and greens, stirring to combine. Bring to gentle boil, then simmer over low heat for 10 mins. Stir in peas and spring onion and remaining ingredients and simmer for another 3 mins. Season to taste with sea salt and freshly ground pepper, stir in herbs and serve.

Lee’s Supercharged Green Soup

Garlic & Tahini Drizzle 1 garlic clove, crushed Pinch Celtic sea salt 3–4 tbsp tahini 3–4 tbsp lemon juice or more, to taste 2–3 tbsp water

Preheat oven to 200°C. Line large roasting pan with baking paper. To prepare artichokes, scrub well, but don’t peel unless skin seems too rough. Cut in half lengthways and immediately rub cut surface with cut surface of lemon to stop browning. Place all vegetables, except jicama and asparagus, in single layer in roasting pan. You don’t want to crowd the vegetables or they won’t roast and crisp up, so use another lined roasting pan if necessary. Drizzle with olive oil and rub to coat well. Bake for 25 mins, turning vegetables once. Add jicama and asparagus and roast for a further 10 mins, or until asparagus is just cooked and all vegetables are golden around edges. Meanwhile, to make garlic tahini drizzle, mash garlic and salt to purée using mortar and pestle. Transfer to bowl and whisk in tahini. Add lemon juice and a little water, whisking continuously, adding a little more water each time until sauce reaches consistency of thick cream or runny yoghurt. Taste and adjust seasoning. Serve roasted vegetables with garlic tahini drizzle. 42 | EatWell

Recipe / Lee Holmes Soups can really help reset and gently detox the body when your digestive system is in need of a little rest. This soup has the goodness of leek and spring onion which, like other members of the allium family, are rich in organosulphur compounds, helping your liver deal with toxins. So, tuck in. This quick and easy soup is good for you and makes a delicious healthy fourth meal. Serves: 2–3

Photography: Lee Holmes, Supercharge Your Gut, Murdoch Books, Getty

200g Jerusalem artichokes ½ lemon 200g parsnips, peeled & quartered lengthways 300g heirloom or baby carrots, trimmed 2 leeks, white part only, washed well & cut into 2cm rounds 2 red onions, cut in half or into thick wedges 1 jicama (Mexican yam bean), peeled & thinly sliced

Supercharged Green Soup

Lee’s Chicken & Vegie Anti-Inflammatory Soup

Chicken & Vegie Anti-Inﬂammatory Soup Recipe / Lee Holmes Not only is soup extremely nourishing, it’s also the perfect way to sneak in a few extra vegies and increase your fibre and water intake. This soup is super satisfying and is extra special because it’s homemade. Seriously, there’s nothing better! Serves: 2–3

2 tbsp olive oil 4 large garlic cloves, sliced 2 large carrots, cubed 4 zucchini, cubed 1 head broccoli, chopped into small florets 500mL chicken stock Juice 1 lemon 3 tbsp tamari

1 tbsp Supercharged Foods Golden Gut Blend* (optional) Salt & pepper, to taste Warm 1 tbsp oil in heavy-based saucepan on medium heat. Pan-fry garlic slices then remove and set aside. Add 1 tbsp oil and all veg and cook on

medium until softened and browned. Add remaining ingredients and bring to boil, stirring, then turn down heat to low and simmer for 30 mins. Remove from heat and let cool slightly so you can blend all ingredients in processor or blender. Season. * Available at most health-food stores. EatWell | 43

SPONSOR RECIPES that’s amore cheese

Fiore di Burrata, Poached Eggs & Braised Fennel

That’s Amore Cheese Fiore di Burrata, Poached Eggs & Braised Fennel Recipe / Dario di Clerico, That’s Amore Cheese Serves: 2

Fiore di Burrata is fresh handmade mozzarella with a drop of seasoned cream in the centre. The cheese is a smaller version of the Burrata and ideal for single portions. Originally from Puglia, its name comes from its creamy, buttery centre: burro means “butter” in Italian. Once the cheese has been cut, the soft and creamy centre slowly runs onto the plate and makes every dish decadent and delicious. For more information visit thatsamorecheese.com.au 44 | EatWell

1 tbsp extra-virgin olive oil 1 small onion, thinly sliced 1 small garlic clove, chopped 1 large fennel bulb Zest 1 lemon

Salt & pepper ¾ cup water Half bunch parsley, leaves finely chopped 4 large eggs 175g That’s Amore Fiore di Burrata

Place saucepan over medium heat and warm oil. Add onion, sauté for a few minutes, then add garlic. When onion starts to turn translucent, add fennel. Cook for 5 mins, then add lemon zest. Season with salt and pepper, add water, cover and reduce to simmer.

Cook for 20–25 mins, until fennel is tender. Remove from heat, garnish with parsley and set aside. Bring pan of water to boil until bubbles cover bottom and sides of pan. Crack each egg into separate small bowl. Turn down heat and gently pour each egg into pan and poach for 3–4 mins. Using slotted spoon, remove eggs from water. In bowl place warm fennel and poached eggs. Lift balls of Fiore di Burrata from tub and drain on paper towel, tear balls in half and place on top of fennel. Enjoy immediately.

Vegetarian Lasagne Recipe / Dario di Clerico, That’s Amore Cheese Serves: 4

1 tbsp olive oil 1 garlic clove, crushed 400g tin peeled tomatoes 50mL water Pinch salt 5 basil leaves 60g Parmesan cheese, grated 6 fresh lasagne sheets 1kg That’s Amore Scamorza Bianca, diced Fresh green salad, to serve Prepare tomato sauce by heating olive oil gently with garlic. Let garlic soften. At slightest hint of colouring, add tomato along with about 50ml water, pinch of salt and half the basil leaves. Bring to simmer and cook, uncovered, for 20 mins. Set aside until needed. Preheat oven to 200°C. To build lasagne, spoon a little sauce into bottom of ovenproof dish (25cm × 30cm), follow with layer of lasagne sheets and a quarter of diced Scamorza Bianca. Add another layer of sauce and repeat process 3 times, finishing with layer of sauce and cheese. Cover loosely with foil and place in oven for 15 mins. Remove foil and cook for further 10 mins or until golden-brown. Remove lasagne from oven and leave to sit for 5–10 mins before serving. Serve with fresh green salad.

Vegetarian Lasagne

Gado Gado Salad with Smoked Bocconcini & Peanut Sauce

Gado Gado Salad with Smoked Bocconcini & Peanut Sauce Recipe / Dario di Clerico, That’s Amore Cheese Serves: 2

Peanut Sauce 150g creamy or smooth peanut butter 200g peanuts, roughly chopped 2 tbsp tamari 1 tbsp lime juice 1 tbsp honey 1 tbsp Worcestershire sauce 1 tbsp ground ginger 1 tbsp garlic powder 250mL water Gado Gado Salad ½ Chinese cabbage, thinly sliced 2 ripe tomatoes, sliced Handful radishes, quartered ½ cucumber, sliced 2 handfuls bean sprouts ½ bunch fresh coriander leaves, roughly chopped 1 fresh birdseye chilli, sliced

200g That’s Amore Smoked Bocconcini (20 balls) 1 lime, cut into wedges, to serve To make peanut sauce, add all ingredients except water to blender or food processor. While blending, slowly pour water through chute until mixture turns creamy and reaches desired consistency. The more water, the less dense the peanut butter sauce. Place sauce in small bowl and add peanuts. Mix together salad ingredients in bowl. Thread 4 skewers with 5 smoked bocconcini each. Bring grill to high heat, then grill skewers, turning often, until golden and slightly melted (4–5 mins each). Remove from grill and place on plate with salad. Serve with peanut sauce and lime.

SPONSOR RECIPES ceres organics

Miso-Roasted Vegetables

Ceres Organics Miso-Roasted Vegetables Recipe / Ceres Organics Serves: 2–3

Ceres Organics is always looking for new ways to reduce its impact on the planet. Their quinoa packaging is home-compostable and made using a world-ﬁrst see-through triple layer laminate. Say goodbye to single-use plastic! Plus, it’s EcoSocial Fairtrade — a third party-veriﬁed program that combines ethical factors including organics, trade, social, economic and environmental conditions. For more information visit ceresorganics.com.au 46 | EatWell

Miso Marinade ¼ cup Ceres Organics Genmai Shiro Miso 1 tbsp toasted sesame oil 2 tbsp Ceres Organics Apple Cider Vinegar 1 tsp Ceres Organics Tamari Soy Sauce 1 tsp grated fresh ginger Salad 2–3 medium sweet potatoes, cubed 1 cup uncooked Ceres Organics Quinoa ¼ cup Ceres Organics Apple Cider Vinegar 1 tbsp Ceres Organics Sriracha Chilli Sauce

Preheat oven to 200°C and line tray with baking paper. Combine all miso marinade ingredients in large bowl and whisk into paste. Add sweet potato and toss to coat. Transfer to prepared tray, spreading evenly on tray. Bake for about 1 hour, until golden and slightly crispy. Cook quinoa according to packet instructions. Set aside to cool for around 15 mins, then stir through apple-cider vinegar and Sriracha. Combine quinoa and miso sweet potato in bowl and serve.

Quinoa Banana Loaf Recipe / Ceres Organics Serves: 8–12

½ cup uncooked Ceres Organics Quinoa 3 ripe bananas ¼ cup olive oil ¼ cup maple syrup ¼ cup milk of choice 1 cup Ceres Organics Wholemeal Spelt Flour 1 cup Ceres Organics Jumbo Oats, plus extra for topping 1 tsp Ceres Organics Ground Cinnamon ½ tsp Ceres Organics Ginger Powder 1 tsp baking soda ¼ tsp salt ½ cup Ceres Organics Desiccated Coconut 1 egg or egg substitute Cook quinoa according to packet instructions. Set aside to cool in fridge. Preheat oven to 175°C and lightly grease loaf tin. In large bowl, mash bananas with fork, then stir in olive oil, maple syrup and milk. In separate bowl, add all remaining ingredients, including quinoa, and mix to combine. Add wet and dry ingredients together and combine to form batter. Pour batter into prepared tin and bake for around 45–50 mins, until skewer inserted in centre comes out clean. Your loaf should be nice and golden on top. Cool and devour!

Quinoa Banana Loaf

Green Cleanser Salad

Green Cleanser Salad Recipe / Ceres Organics Serves: 4

Salad 1 cup uncooked Ceres Organics Quinoa 2 tsp olive oil 1 spring onion, finely chopped 1 green capsicum, diced ½ telegraph cucumber, cored & diced 2 stalks celery, finely chopped Handful snow peas, chopped

1 avocado, diced ½ cup roughly chopped pistachios ½ cup roughly chopped mint leaves Pinch sea salt Dressing ½ cup coconut yoghurt 1 clove garlic, crushed 1 tbsp olive oil 2 tsp balsamic vinegar Pinch sea salt

Cook quinoa according to packet instructions. Add cooked quinoa to bowl with remaining salad ingredients and stir to combine. Mix together all dressing ingredients and drizzle over salad. Combine thoroughly and allow to stand for 20 mins before serving, to infuse flavours.

EatWell cafe fresh

Cafe Fresh

Cafes all around Australia are producing healthy, delicious and sustainable meals. These are just some of the fabulous food ﬁnds out there. Share yours with us, too.

Cor ner sm ith Caf e, Syd ney

bou rn e Da rl in g C af e, Md!elThe most incredible

r when it’s share Food tastes bette ng Cafe. spread from Darli Visit @darlingcafe

48 | EatWell

Long Story Short Cafe, Melbou rne

Soft coconut blueberry pannacotta with watermelon, granola, strawberries, cacao, bee pollen and lemon balm. What a delightful combination of flavours! Image via @bellnbro. Visit @longstoryshortcafe

Background Photo: Getty

Bayleaf Cafe, Byron Bay

Enjoying Bayleaf Cafe’s signature coconut cold brew: coconut-infused cold-brew coffee with sweet coconut cream, finished with a few sprinkles of coconut flakes. Delicious! Visit @bayleafcafe

Cornersmith’s Vegan Plate has a little bit of everything. This one includes Tutu’ s handmade tempeh, seasonal salad, Cornersm ith pickles and ferments, @veganprojects coconut butter, sourdough toast and fruit. Visit @cornersmith

Three Blue Ducks, Sydney

e, Sydn ey hed berries, Spee dos C(veaf gan granola), poac

veganola most Coconut tapioca, blueberries. The strawberries and , hio tac pis , . fig en se er ev ve ha beautiful bowl we fe Visit @speedosca

Check out the special #CookForSyria (CFS) dish! BBQ octopus, burnt eggplant yoghurt, tabouli and grape vinaigrette. Three Blue Ducks has put a Syrian twist on one of their favourite dishes and $5 from each sale will go to the #CFS campaign. Now all you have to do is swing past and try this little beauty and do your bit for Syria. Visit @threeblueducks

Orchard Street, Sydney

Energise with an iced matcha elixir on a creamy base of housemade coconut mylk, elevated with Orchard Street’s Immortality Elixir powder. Or perhaps you’re after the anti-inflammatory, immune-supporting turmeric, a golden elixir with their Immunity Elixir powder to support you through the shifting seasons. Visit @orchardstlove

Cuckoo Call ay Cafe, Sydney

Have you tried a beetroot latte yet? You can’t go past Cuckoo’s sweet beet goodness in Sydney. Image via @thewanderingsenorita. Visit @cuckoocallay_cafe

Send us your Cafe Fresh experiences. Send a pic of your meal using #cafefresh and #eatwellmagazine and tell us in 50 words what’s in the dish and why it’s amazing. We will share the best on the Cafe Fresh pages in EatWell. Don’t have Instagram? Please send to: kduncan@umco.com.au.

EatWell | 49

RECIPES brain food

Adam’s Berry, Pepita & Walnut Brain Booster Fruit Salad

Brain Food Just like the rest of your body, your brain needs a diet rich in fresh fruits and vegetables as a base. Specifically, it also requires good-quality protein and good fats from sources such as fish and walnuts. Nutrients like calcium, magnesium, iron, B vitamins and antioxidants are also great for your brain while spices such as those found in curries have been shown to benefit brain function. Combining these brainfriendly ingredients means that wonderful brain-food meals can also be great for your taste buds if you choose dishes such as our Chocolate Nougat Bars; Mediterranean Fish; Salmon, Walnut & Avocado Salad; Beef Massaman; Quinoa-Stuffed Mushrooms; Berry, Pepita & Walnut Fruit Salad; Macadamia-Crusted Salmon; and a Cacao, Banana & Hemp Seed Smoothie.

Berry, Pepita & Walnut Brain Booster Fruit Salad

Beetroot & Flaxseed Hummus

Recipe / Adam Guthrie When you lovingly prepare this beautiful salad, it’s a creative and mindful process. Practising daily mindful actions and eating nutrient-packed brain foods can keep your mind clear and focused. Serves: 2

Recipe / Adam Guthrie Hummus is such a great food and so easy to make. This version is both colourful and delicious. Serves: 4

4 tbsp pepita seeds 4 tbsp walnuts ½ cup fresh blueberries 6 strawberries 8 fresh raspberries

1 golden kiwifruit, skin removed & sliced ½ cup bite-sized pieces pawpaw 1 cup bite-sized pieces watermelon 2 sprigs fresh mint leaves, stalks removed Few sprigs purple mizuna leaves, to garnish 6 tbsp sweet cashew cream (recipe to the left)

Place soaked and drained cashews in high-speed blender with ½-1 cup cold water and 2 tbsp maple syrup and blend to a thick cream. Place cashew cream into freezer for 30 mins before serving, to thicken. Place all fruit ingredients decoratively in bowl and add 3 spoonfuls of thickened cashew cream to salad. Add mizuna leaves delicately to top of salad, then sprinkle with pepitas, walnut pieces and mint leaves. 50 | EatWell

Hummus 2 garlic cloves, peeled ¼ cup tahini ½ cup lemon juice 1 tbsp salt 2 cups water 3 cups cooked chickpeas ½ cup flax meal 1 cup grated beetroot

Toppings Sunflower sprouts, pistachios & cashew sour cream (recipe below) Cashew Sour Cream 1 cup cashew nuts, soaked for 15 mins in just-boiled water, then drained 1 cup water Juice 1 lemon 1 tsp salt

To make hummus, add all ingredients except water to food processor. Puree and slowly add the 2 cups water. Process until smooth. Blend all Cashew Sour Cream ingredients in high-speed blender or food processor until smooth. Use Cashew Sour Cream as topping along with sunflower sprouts and pistachios. Serve immediately.

Photography: Adam Guthrie

Sweet Cashew Cream 1 cup cashew nuts, soaked in water overnight, then drained 2 tbsp maple syrup ½-1 cup water

Adamâ&#x20AC;&#x2122;s Beetroot & Flaxseed Hummus

EatWell | 51

RECIPES brain food

Smoked salmon makes a great change-up addition to this dish.

Raquel’s Sesame Salmon Skewers

Sesame Salmon Skewers Recipe / Raquel Neoﬁt While trying this recipe, don’t walk away from the pan — the sesame seeds can burn quickly. Serves: 1

Heat frypan over high heat. Divide cubed salmon in half and thread salmon Adam’s Cacao, Banana & Hemp Seed Smoothie

cubes onto 2 skewers, season with salt and pepper, drizzle with sesame oil and coat skewers in sesame seeds. Fry in dry frypan for about 1 min on each side or until cooked to your liking. Serve salmon with your favourite greens.

Cacao, Banana & Hemp Seed Smoothie Recipe / Adam Guthrie Hemp seeds contain around 25 per cent protein and offer essential amino acids plus valuable minerals and amounts of vitamin E. They are also rich in oils, with a ratio of omega-6 to omega-3 polyunsaturated fats of around 3:1. Serves: 2

2 frozen bananas 2 cups nut milk 2 tbsp raw cacao powder 1 tbsp hemp seeds 1 tbsp honey Handful baby spinach leaves Place all ingredients in blender and puree until smooth. 52 | EatWell

Raquel’s Turkish-Style Eggs

Turkish-Style Eggs Recipe / Raquel Neoﬁt I learnt this recipe from a good Turkish friend about 20 years ago. I’ve changed it slightly, but it’s still a favourite. Serves: 1

1 tbsp olive oil 1 onion, peeled & chopped 1 tomato, peeled & roughly chopped Freshly ground salt & pepper 2 eggs Fresh parsley, to garnish Heat 16cm frypan over medium heat. Add olive oil and onion and fry until soft.

Add tomato, season with salt and pepper and fry until just soft. Make 2 small wells in tomato, crack in eggs, season, cover and cook for 2 mins or until eggs are cooked to your liking. Garnish with parsley and serve Tip: Swap parsley for any fresh herb that takes your fancy and add some finely chopped red capsicum or smoked salmon if you want to switch it up.

Photography: Adam Guthrie, Raquel Neofit

250g salmon fillets, cut into 2cm cubes Salt & pepper Sesame oil Small handful sesame seeds Cooked greens, to serve

Nothing

but Goodness

RECIPES brain food

Seafood Chowder Recipe / Lee Holmes This is the perfect one-pot wonder for midweek meals. It’s packed with sweet potato, which is high in vitamin B6, and is a good source of vitamin C and vitamin D as well as iron. Sweet potato helps to support a healthy immune system. Serves: 4

1 tbsp extra-virgin olive oil 2 brown onions, finely chopped 2 celery stalks, thinly sliced 1 garlic clove, crushed 400mL tin coconut cream 500mL good-quality fish stock 350g sweet potato, peeled & cut into 1cm cubes or spiralised 1 cup fresh or thawed frozen peas

Raquel’s Macadamia-Crusted Salmon

Macadamia-Crusted Salmon Recipe / Raquel Neoﬁt Salmon is such a fast and healthy dinner to cook. I love cooking and serving these in mini cast-iron pans when I really want to impress. Serves: 2

2 × 250g salmon fillets Salt & pepper Small handful macadamia nuts, chopped

Small handful parsley leaves, chopped Olive oil

500g firm white fish such as perch or cod, pin-boned, skin removed & cut into large chunks 24 mussels, scrubbed well & beards removed Sea salt & freshly ground black pepper 2 tbsp chopped flat-leaf parsley, to garnish

Heat olive oil in large saucepan over medium heat. Sauté onion for 3 mins, or until it starts to soften, then add celery and garlic and cook for a further 1–2 mins. Stir in coconut cream, stock and sweet potato. Bring to boil, then reduce heat and simmer for 20 mins, or until sweet potato is soft when pierced with fork. (If using spiralised sweet potato, add for last 5 mins of cooking.) Stir in peas and fish and cook for 3 mins, or until fish is just opaque. Add mussels and cook for a further 3 mins, or until mussels have popped open. Discard any that remain closed. Season to taste with sea salt and freshly ground black pepper. Serve in deep bowls with parsley scattered over.

Mediterranean Fish

Lee's Mediterranean Fish

Recipe / Lee Holmes You don’t even need to make a fish stock for this wonderful dish — the aromatics and anchovies add a great depth of flavour. Even if you don’t like anchovies, use them. The dish doesn’t taste like anchovies at all! They simply add a delicate salty flavour that will be savoured in every bite. Serves: 4

4 large garlic cloves, peeled 4 anchovy fillets 2 tbsp extra-virgin olive oil 1 large brown onion, chopped 1 celery stalk, chopped 1 fennel bulb, diced & fronds reserved for serving 800g tinned chopped tomatoes 2 tbsp tomato paste ½ tsp sweet paprika Pinch saffron threads (optional)

500mL water 4 thyme sprigs, tied in bundle with kitchen string 700g firm white fish such as ling or cod, pin-boned, skin removed & cut into large pieces Juice 1 lemon Sea salt & freshly ground black pepper

Using mortar and pestle, mash garlic and anchovies into paste. Set aside. Heat olive oil in large saucepan over medium heat. Sauté onion, celery and fennel for 3–4 mins, or until soft. Add mashed garlic and anchovies. Cook, stirring, for about 1 min, or until mixture is fragrant, then add tomato, tomato paste, paprika and saffron, if using. Cook, stirring often, for 10–15 mins, or until tomato has cooked down a bit and mixture is aromatic. Stir in water and thyme sprigs and bring to simmer. Reduce heat to low, cover partially and simmer for 30 mins. Add fish, then cover and simmer for about 4 mins, or until fish is just cooked through. Remove from heat and remove thyme sprigs. Add lemon juice and season to taste with sea salt and freshly ground black pepper. Serve immediately, scattered with reserved fennel fronds. 54 | EatWell

Photography: Lee Holmes from Supercharge Your Gut, Murdoch Books, Raquel Neofit

Preheat oven to 200°C Season salmon fillets with freshly ground salt and pepper. Heat non-stick, oven-safe frypan over medium–high heat and sear one side of salmon. Top with macadamia nuts, parsley and pepper and place in oven for 15 mins or until cooked to your liking. Tip: If you love crispy-skin salmon, place the salmon in the pan skin-side down and add the topping to the side without skin. Serve skin side up.

This dish is a great one-pot wonder for a midweek meal.

Leeâ&#x20AC;&#x2122;s Seafood Chowder

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RECIPES brain food

Lee’s Chocolate Nougat Bars

These yummy bars are free of dairy, gluten and reﬁned sugar but loaded with omega-3 fats.

Chocolate Nougat Bars

Nougat Base 1 cup macadamias ⅓ cup coconut cream 2 tbsp melted coconut oil 2 tbsp rice-malt syrup ¼ tsp vanilla powder ⅔ cup almond meal 2 tbsp Supercharged Foods Love Your Gut Powder* (optional) ½ cup peanuts, raw or dry roasted 1 pinch sea salt Caramel ½ cup cashew butter ¼ cup peanut butter ¼ cup rice-malt syrup 2 tbsp melted coconut oil 56 | EatWell

Chocolate Topping 2 tbsp coconut oil 2 tbsp cacao butter 2 tbsp raw cacao powder Line 10cm × 20cm tin or tray with baking paper. In food processor, pulse macadamias until they resemble fine crumbs. Add coconut cream, coconut oil, rice-malt syrup and vanilla and pulse until smooth. Add almond meal and powder and pulse until just combined. Spread mixture in lined tray and sprinkle over peanuts and sea salt. Place in freezer for 2 hours to set. To make caramel, stir all ingredients in bowl until combined. Spread mixture over peanuts and return to freezer for another 2 hours.

Prepare chocolate coating by melting ingredients together in small pot over low heat. Transfer to bowl and place in fridge for 15 mins to thicken slightly. Remove bars from freezer and, using large knife, cut into 12 bars. To cover in chocolate coating, first prepare rack over tray to catch any dripping chocolate. Carefully dip bars in chocolate coating mixture and place on rack. You want to work quickly to prevent bars from melting. This is why it’s important that your chocolate mixture isn’t too hot but is still melted and has a liquid consistency. You may wish to work in batches. Place back in freezer as soon as possible to set chocolate. Store in fridge in airtight container. * Available at most health-food stores.

Photography: Lee Holmes

Recipe / Lee Holmes Looking for a nutty chocolate treat? Well, forget that pre-packaged chocolate bar and check out these dairy-, gluten- and refined-sugar-free bars. These choc nut bars are full of good fats, omega-3, fibre and vitamin E. Not only will they leave you a little nutty for more, but they are also a guilt-free treat. Makes: 12 bars

RECIPES brain food

This delicious curry is actually really quick and easy to prepare.

Georgia’s Beef Massaman

Beef Massaman

Georgia’s Salmon, Walnut & Avocado Salad

Recipe / Georgia Harding Many studies have confirmed the benefits of eating curry for supporting brain health and memory and reducing cognitive decline. This Beef Massaman is a nutritionally balanced meal offering quality protein, good fats and plant-based carbohydrates to support and nourish your body (and delight your taste buds). Don’t be put off by the long list of ingredients — it’s actually a very quick and easy meal to prepare and the end result is phenomenally delicious. Serves: 4

Salmon, Walnut & Avocado Salad

4 cups mixed leaves (rocket, watercress & baby spinach) 1 large avocado halved, peeled & diced 200g piece (approx.) smoked salmon (I use a whole fillet of hot smoked salmon, broken up into chunks, but you can use the sliced version if you prefer) 5–6 cherry tomatoes, halved 3–4 radishes, halved & sliced

½ cup walnuts, lightly toasted 1 red onion, halved & thinly sliced 2 tbsp capers, drained Dressing Zest & juice 1 medium lemon (approx. ¼ cup lemon juice) ¼ cup extra-virgin olive oil 1 tsp horseradish cream Good pinch sea salt Black pepper, to taste

Place leaves in bowl or on 2 individual plates. Arrange all other ingredients on top. For dressing, place all ingredients in jar and shake until combined. Drizzle over salad just before serving. 58 | EatWell

Sauce 4 cloves garlic, peeled 3–4cm piece fresh ginger, peeled & roughly chopped 1 whole red chilli 5 whole cardamom pods 1 tsp ground cinnamon 1 tsp ground turmeric 2 tsp ground cumin 1 tsp ground coriander ¼ tsp ground cloves 1 tbsp fish sauce 1 tsp sea salt Black pepper 1 tbsp coconut sugar 400mL coconut milk

250mL chicken broth or stock 100mL water Curry 1kg (approx.) grass-fed chuck steak, diced into 4–5cm pieces 1 large onion, finely diced 3 stems celery, diced 5 kaffir lime leaves 1 cinnamon quill 2 star anise 4 medium carrots, diced 4 small potatoes, peeled & diced 4–5 kale leaves, roughly chopped Juice 1 lime 1 bunch coriander, leaves, chopped

Preheat oven to 150°C. Start with making sauce. In food processor, add garlic, ginger, chilli and cardamom pods. Process to chop ingredients. Add in all spices, fish sauce, salt, pepper, coconut sugar, coconut milk, broth or stock and 100mL water. Blend well. Place beef, onion, celery, kaffir lime, cinnamon quills and star anise in large ovenproof dish with lid. Pour over curry sauce and mix well. Cook for 3 hours, lid on. After 3 hours, remove from oven and add in carrots and potato and pop back in oven with lid on for another 30 mins. When ready to eat, mix in kale and lime juice. Allow to rest for 5 mins and serve with coriander leaves.

Photography: Georgia Harding

Recipe / Georgia Harding This salad really is “mood food” — delicious, easy to prepare and a wonderful combination of ingredients contributing vitamins, minerals, proteins and good fats to support optimal brain and neurological functioning. Serves: 2

Quinoa-Stuﬀed Mushrooms Recipe / Georgia Harding One of my favourite vegetarian meals, these Quinoa-Stuffed Mushrooms are tasty and super simple to make. The combination of protein from the quinoa, carbohydrate via the vegetables and essential fats from the walnuts makes this one brain-boosting, nourishing meal. Serves: 4

Stuffed Mushrooms 8 medium–large Portobello or field mushrooms, stalks removed & set aside 1 cup cooked quinoa (½ cup uncooked will yield 1 cup) ½ small red onion or bunch spring onions, finely diced Large handful spinach or kale leaves, finely chopped 1 tbsp thyme leaves, picked off stalks (or 1 tsp dried thyme) 100g soft feta or goat’s curd, crumbled

Sea salt & black pepper, to taste ½ cup roughly chopped walnuts 1 tbsp chia seeds (optional) Rocket, baby spinach or mixed lettuce leaves, to serve (optional) Dressing Zest 1 small lemon plus 2 tbsp juice 4 tbsp extra-virgin olive oil 1 clove garlic, unpeeled (roasted with mushrooms)

Preheat oven to 180ºC. Chop mushroom stalks and combine in bowl with quinoa, onion, spinach or kale and thyme leaves. Mix through feta or goat’s curd. Taste and season with sea salt and freshly ground black pepper. Spoon onto mushrooms, pressing into place, then top with walnuts and sprinkle with chia seeds. Place on baking tray with whole clove of garlic and roast for 20 mins. For dressing, mix together zest, lemon juice and olive oil and, once cooked, squeeze out soft centre of roasted garlic and mix into dressing. Serve mushrooms on bed of rocket or mixed lettuce leaves and drizzle over dressing.

EatWell | 59

SPONSOR RECIPES tarago cheese

Crostini with Quince, Kumquats & Tarago Jensen’s Red

Tarago Cheese Crostini with Quince, Kumquats & Tarago Jensen’s Red

1 baguette, thinly sliced Soft surface and mould-ripened cheeses are a unique category where yeast moulds and Brevibacterium create interesting ﬂavour and aroma characteristics. In warm, moist, humid conditions, they convert the cheese curd nutrients to create enzymes that generate a wide range of compounds, which heighten the cheese enjoyment experience. From “chalk to cheese”, Tarago Cheese is a microbial wonder. For more information visit taragocheese.com 60 | EatWell

Kumquat Jam 300g kumquats, chopped ½ cup water 150g white sugar Poached & Roasted Quince 2 large quinces, sliced Light sugar syrup (50g sugar with 100mL water) 100g butter, melted 100g brown sugar 200g Tarago Jensen’s Red, sliced

Lay sliced baguette on tray and bake for about 6 mins or until light golden. Turn over and toast for further 4 mins until golden. Place chopped kumquat in pot and cover with water and sugar. Bring to boil and simmer for 2 mins then turn off and allow to cool completely. Repeat process twice, then on the last time cook out to jam consistency. Place quince in pot and cover with light syrup, simmering for 10 mins. Remove from heat, toss in melted butter and brown sugar and place on roasting tray. Bake at 160ºC for 10 mins. To serve, mix together kumquat jam and roasted quince, place on top of crostini and add sliced Jensen’s Red.

Recipes by Trevor Perkins from Hogget Kitchen, Warragul

Recipe / Tarago Cheese Serves: 6, depending on baguette size & slices

Red Wine-Poached Pears with Targo Gippsland Blue Recipe / Tarago Cheese Serves: 4

Poached Pears 4 ripe but firm pears, halved lengthwise, stem intact 1½ cups red wine (Merlot or Pinot Noir) 2 tbsp sugar Candied Nuts 125g mixed nuts 80g white sugar ¼ tsp whole coriander seed ¼ tsp whole fennel seed Pinch sea salt flakes Walnut & Tarragon Dressing 100ml walnut oil 2 shallots, finely chopped 1 tsp Dijon mustard 20mL tarragon vinegar Salad greens such as rocket, mizuna, chicory & watercress 125g Tarago Gippsland Blue, cubed Using melon baller, remove pear core. Place pears in narrow pot and add red wine and sugar. Cover with a cartouche (parchment paper lid) and slowly bring to simmer. When simmering, turn off and allow to cool at room temperature. Place nuts on tray and toast in oven for 3–4 mins. In frying pan, make dry caramel by adding white sugar to pan. Once caramel turns golden, add nuts and remove from heat, then add spices and salt. Spread out on tray and allow to cool. Combine walnut oil, shallots, mustard and vinegar, and whisk (season to taste). To serve, slice pear into slivers and lightly dress salad greens with dressing. Add cheese and nuts and serve.

Red Wine-Poached Pears with Targo Gippsland Blue

The Perfect Cheese Platter

The Perfect Cheese Platter Recipe / Tarago Cheese Serves: depends on number of guests

Tarago Cheeses Gippsland Blue, Shadows of Blue, Blue Orchid, Gippsland Brie, Tarago Triple Cream & Jensen’s Washed Rind Things to look out for when creating the perfect cheese platter: Serve cheeses at room temperature When purchasing cheese, feel for softness Look for a nice even colour and ask to taste the cheese Serve with seasonal fruits and nuts Cheeses pair well with air-dried meats like prosciutto, capocollo and salami Look for acidic chutney and pickles, like pickled mustard fruits Serve with a big stack of linseed crackers (recipe to the right), crisp breads and grissini

Spelt & Linseed Crackers 2 cups plain flour ⅔ cup wholemeal flour or spelt 2 tbsp sesame seeds 2 tbsp flax seeds 2 tbsp cumin seeds 2 tbsp salt ¼ cup olive oil, plus extra for brushing crackers 2 tbsp maple syrup 1 cup water In bowl, combine dry ingredients and mix well. In another bowl or jug, mix all of the wet ingredients together. Add wet ingredients to dry ingredients and mix together. Roll out long thin rectangle shapes on parchment paper. Brush crackers with olive oil and bake at 170ºC for 7 mins for each tray.

SPONSOR RECIPES the bare bird

The Bare Bird The Bare Bird Chilli Chicken with Rhubarb & Ginger Slaw Recipe / Raymond Capaldi for The Bare Bird Serves: 4

2 The Bare Bird chicken breasts, cut into strips Asian-Style Poaching Stock 1L The Bare Bird brown chicken stock 1 whole chilli, shredded 50g ginger, sliced 3 cloves garlic 60mL soy sauce 10mL sesame oil Nuoc Nam Dressing ½ tsp palm sugar 25mL sesame oil 3 tbsp fish sauce 1 red chilli, sliced

The Bare Bird Chilli Chicken with Rhubarb & Ginger Slaw

The Bare Bird chicken products are 100 per cent antibioticfree, accredited free-range and are raised on a plant-based diet containing no animal byproducts, antibiotics, hormones or steroids. The Bare Bird creator, John Hazeldene, said his family has always been at the forefront of setting high standards in poultry: “We believe a move to producing food without antibiotics is the right thing to do.” For more information visit thebarebird.com.au

The Bare Bird Caramelised Chicken Winglets with Dark Beer, Miso, Peanuts & Pickled Carrot Slaw

Slaw 250g red cabbage, shredded 250g white cabbage, shredded 1 large carrot, peeled & shredded 150g rhubarb, julienned 30g fresh ginger, julienned Garnish 60g picked mint sprigs, to garnish 60g coriander sprigs, to garnish 100g crushed salted roasted peanuts 100g crushed wasabi peas Salt & pepper, to serve

Put chicken and all Asian-style poaching stock ingredients in pot on medium–high heat and simmer until chicken is just cooked, approx. 10–12 mins. Drain and set aside in fridge. Melt palm sugar in pan with ¼ cup water then add sesame oil, fish sauce and chilli. You can add ginger and garlic to taste if desired. Keep chilled. Mix together slaw ingredients in large bowl. Add chicken with fingers and combine with cabbage. Add dressing and toss well to combine. Garnish with mint, coriander, peanuts and wasabi peas.

The Bare Bird Caramelised Chicken Winglets with Dark Beer, Miso, Peanuts & Pickled Carrot Slaw Recipe / Raymond Capaldi for The Bare Bird Serves: 4

Miso Marinade 700mL dark lager (local or Guinness) 150g yellow miso paste (also called white or shiro miso) 100mL tamari 50mL fish sauce 32 (8 pieces each) The Bare Bird Chicken winglets

Peanut & Pickled Carrot Slaw 1 cup shredded carrot 1 chilli, shredded 2 tsp pickled ginger ½ cup crushed salted peanuts, to garnish ½ bunch coriander, leaves only, to garnish 8 celery leaves, to garnish

To make miso marinade, whisk beer, miso paste, tamari and fish sauce in large metal bowl until combined, then pour mixture over chicken winglets and toss to coat evenly. For deeper flavour, cover to marinate for 24 hours in fridge. The marinade is still delicious if made just before cooking. Preheat oven to 200°C and place marinated chicken winglets on lined baking trays. Bake for 10–15 mins, or until golden crust forms over winglets. Serve shredded carrot, chilli and ginger mixed in bowl on side. Serve chicken winglets garnished with crushed salted peanuts, coriander leaves and celery leaves. 62 | EatWell

The Bare Bird Chicken Spring Salad with Balsamic Strawberries Recipe / Apron and Ink for The Bare Bird Serves: 4

3 medium leeks, washed, halved & sliced into large pieces Bunch Dutch carrots Sea salt, to taste 4 tbsp olive oil Juice & zest 1 lemon ½ bunch basil 4 The Bare Bird Chicken thigh fillets

½ cup pine nuts, toasted Punnet strawberries, hulled & halved 2 tbsp vino cotto or any good balsamic vinegar 200g green beans, topped & tailed 2 cups baby spinach Sea salt, to serve Cracked pepper, to serve

Preheat oven to 180°C. Place leeks and carrots on large baking tray. Season with sea salt and drizzle with olive oil. Bake for 20–25 mins or until the vegetables are nice and browned. While vegetables are cooking, mix 2 tablespoons olive oil, lemon juice, zest, sea salt and a bit of the basil in bowl. Whisk together and add chicken, coating everything well. Allow to marinate for 15 mins in fridge. Toast pine nuts by placing in dry pan over medium heat, tossing every now and again until they start to brown. Remove from heat and set aside. Place strawberries in small bowl, cover with vino cotto or balsamic and allow to marinate until ready to use. To cook chicken thigh fillets, place in large pan and cook over medium–high heat until browned, 6 mins each side or until cooked through. Cover chicken with foil and allow to rest for 5 mins. Meanwhile, toss green beans in hot pan with olive oil and sea salt for about 2 mins until warm but still crisp. To assemble, roughly slice chicken thighs and arrange on large serving platter with vegetables, baby spinach, strawberries and basil. Sprinkle with pine nuts and a bit of salt and cracked pepper. Serve immediately.

The Bare Bird Chicken Spring Salad with Balsamic Strawberries

The Bare Bird Grilled Chicken Skewers with Harissa Chickpeas & Kale

The Bare Bird Grilled Chicken Skewers with Harissa Chickpeas & Kale Recipe / Pierre Khodja for The Bare Bird Serves: 4

4 skinless The Bare Bird Chicken breasts 1 tbsp harissa 3 tbsp extra-virgin olive oil Chickpea Stew 3 tbsp olive oil 1 brown onion chopped 1 garlic glove, finely chopped 1 tsp harissa ½ tsp paprika ¼ tsp ground ginger ½ tsp ground turmeric

1 tsp ground cumin 1 tsp ground cinnamon 400g tin chopped tomatoes 1 tsp caster sugar Sea salt & freshly ground black pepper 2 × 420g tins chickpeas 1 bunch kale, chopped Mint leaves, to serve 1 lemon, to serve 3 tbsp chopped flat-leaf parsley 2 tbsp chopped coriander leaves

Cut chicken pieces into 1cm-wide strips. Combine harissa and olive oil in bowl. Add strips of chicken and toss well. Leave to marinate for several hours or preferably overnight. To make chickpea stew, add olive oil and onion to large saucepan and cook over medium heat for 7–8 mins until softened. Stir in garlic, harissa and spices and cook gently for 2 mins. Add tomato and sugar and season to taste. Cover and simmer for 20 mins. Drain chickpeas and stir into tomato mixture. Cover and simmer for 20–25 mins, adding a little water if necessary. Bring large pan of water to boil and add kale. Simmer for 5–6 mins, drain and stir into chickpea mixture. Preheat barbecue or gas or electric grill. Thread chicken onto skewers and season with salt and pepper. Barbecue or grill for 2–3 mins each side or until browned on all sides. Serve on bed of mint leaves with lemon wedges. Remove chickpea stew from heat, stir through parsley and coriander and season to taste. Transfer chickpea stew into serving bowl and enjoy. EatWell | 63

SPONSOR RECIPES chai tea

Chai Tea is an environmentally friendly, solarpowered, Australian-owned tea company. In 1988, Chai Tea introduced Australia to what is now known as classic Rainbow Chai. Realising our obligations to the environment from the very beginning, we chose to live and run our company completely oﬀ the grid. Our motto is, if it’s good for the planet, then it’s good for you! For more information visit chai.com.au

Iced Masala Coconut Mocktail

Coffee & Cardamom Panna Cotta

Chai Tea Coﬀee & Cardamom Panna Cotta

2 tsp vegetarian gelling powder ½ cup milk 1½ cups cream 3 tsp Chai Organic Cardamom Coffee, prepared espresso-style (strong) ¼ cup coconut sugar Pinch salt Carob or dark chocolate shavings, for garnish Sprinkle gelling powder over milk and let stand for 5 mins to soften.

Stir over medium heat until powder dissolves, about 2 mins. Add cream, Chai Organic Cardamom Coffee, coconut sugar and salt. Stir over low heat until coconut sugar dissolves. Remove from heat and cool slightly. Set in dessert cups or martini glasses in refrigerator for at least 6 hours. Garnish with carob or dark chocolate shavings.

Iced Masala Coconut Mocktail Recipe / Chai Tea Serves: 1–2

1 young coconut, water & meat 2 tbsp Rainbow Chai, made into 2 cups of strong tea as per instructions on packet, cooled 1 tbsp raw honey or maple syrup 2 tbsp warm water Ground cinnamon, for garnishing Star anise, for garnishing 64 | EatWell

Place coconut meat, coconut water and prepared Rainbow Chai in blender. Blend on high speed until creamy and smooth. Pour into glasses or mason jars. Mix honey or maple syrup with warm water until dissolved. Add to drink, then chill. Sprinkle with cinnamon and garnish with star anise.

Credit: Recipes developed exclusively for Chai Tea Co by Singapore-based chef Sarab Kapoor.

Recipe / Chai Tea Serves: 4

Crazy-Good Coconut, Cranberry & Cacao Squares Recipe / Chai Tea Serves: 12–20

Base ½ cup dates, pitted & chopped 1½ cups mixed raw nuts such as cashews, almonds & walnuts 2 tbsp coconut oil ¼ tsp salt ¼ tsp ground ginger ¼ tsp ground cinnamon

Topping ½ cup melted coconut oil ½ cup Chai Organic Cacao Powder 3 tbsp maple syrup ¼ cup coconut flakes or desiccated coconut 3 tbsp dried cranberries

Line bottom of loaf tin with parchment paper. To make base, blend all base ingredients until mixture begins to stick together. Press mixture into bottom of tin. To make topping, whisk coconut oil, Chai Organic Cacao Powder and maple syrup in bowl until smooth. Pour topping mixture over base. Sprinkle with coconut and cranberries. Place in freezer for about 1 hour, until firm. Cut into small bit-sized squares and refrigerate, wrapped in parchment paper in air-tight container. Remove and let soften slightly before serving. Note: These keep well for up to 2 weeks when refrigerated.

Crazy-Good Coconut, Cranberry & Cacao Squares

Spiced Pistachio-Glazed Pound Cake Recipe / Chai Tea Serves: 12

Cake 250g spelt or plain flour 250g coconut sugar 70g desiccated coconut 2 tsp baking powder Pinch salt 300mL coconut milk 2 tbsp Chai Spice Mix 100mL vegetable oil 4 eggs, lightly beaten

2 tsp natural vanilla essence Glaze 3–4 tbsp coconut milk 140g icing sugar ¼ cup desiccated coconut Shelled pistachios, for decorating

In bowl, mix all dry cake ingredients. Set aside. Heat coconut milk to boiling point and add Chai Spice Mix. Switch off flame. Cover and set aside for about 30 mins to let flavours infuse. When cool, strain and discard whole spices. Add vegetable oil, eggs and vanilla essence. Mix well. Add wet ingredients to dry ingredients and mix until smooth batter forms. Pour batter into greased loaf tin, lined with parchment paper. Bake for 25 mins in preheated oven at 180°C or until skewer inserted into centre comes out clean. Leave to cool for 15 mins. Make glaze by mixing coconut milk and icing sugar. Pour over cake and sprinkle with desiccated coconut and pistachios.

Spiced Pistachio-Glazed Pound Cake

EatWell | 65

RECIPES desserts for two

Georgia’s Raw Coffee Slice

Desserts For Two Desserts don’t have to be a guilty pleasure. They can be a healthy pleasure, too. In fact, some healthy desserts are so delicious that they just demand to be shared in company. Delight yourself and your dining companion with these deliciously healthy desserts: Mini Lime Tarts; Chocolate Pots; Raspberry & Lemon Mini Cakes; Mango & Coconut Parfait; Raw Coﬀee Slice; Banana Nice-Cream with Tahini Sauce & Maple Syrup; and Apple & Rhubarb Crumble with Sweet Cashew Cream. Raw Coﬀee Slice Recipe / Georgia Harding I think chocolate and coffee are a match made in heaven. This nourishing slice is a guilt-free piece of heaven and a must to share with a coffee-loving significant other. Makes: 12 slices

Base 200g hazelnut meal ¼ cup sweetener such as rice-malt syrup, honey or maple syrup 1 tbsp cacao powder

Filling 350g cashew nuts (soaked for minimum 2–3 hours) ¼ cup sweetener (rice-malt syrup, honey or maple syrup) ⅓ cup coconut oil 50–70mL espresso coffee, cooled (approx. 2 shots)

In food processor or blender, add hazelnut meal, sweetener and cacao and mix until fully combined. Press into 20cm × 30cm slice tin (lined with baking sheet) and place in freezer while you make filling. Drain liquid from cashews and rinse well. Process cashews in food processor. Add remaining filling ingredients and mix on high speed until smooth and creamy. You may need to scrape the sides of processor a few times. 66 | EatWell

Raw Chocolate* ½ cup melted coconut oil 4 tbsp sweetener (rice-malt syrup, honey or maple syrup) 4 tbsp cacao powder * Alternatively, you can use 150g dark chocolate, broken into pieces

Spread filling over base and return to freezer to set (about 20 mins). Either melt dark chocolate in bowl over pot of hot water or make raw chocolate by mixing all ingredients together. Once filling is set, pour over melted chocolate and set in freezer (approx. 5 mins). Cut into squares with large, sharp knife run under boiling water. Store in freezer until ready to serve. Enjoy with a cup of tea or coffee.

Matcha Panna Cotta with Raspberry Ice Recipe / Georgia Harding A beautiful, delicious and nourishing dessert, this panna cotta is really easy to make and a dessert you’ll love to share with someone special. Serves: 2

Raspberry Ice 1 cup raspberries, fresh or frozen (defrosted) ⅓ cup water 2 tbsp rice-malt syrup or maple syrup 1 tbsp lime juice

Photography: Georgia Harding

Matcha Yoghurt Panna Cotta 270mL tin full-fat coconut milk or regular pouring cream 1 tsp vanilla essence

2 tbsp rice-malt syrup or maple syrup 2 tsp good-quality matcha powder 2 tsp gelatin powder (preferably grass-fed or organic) 1 cup coconut yoghurt or full-fat natural or Greek yoghurt Mint leaves, to serve ¼ cup pistachio nuts, to serve (optional)

In powerful food processor or blender, puree raspberry ice ingredients. Line small tray with baking paper and pour puree (through sieve to remove seeds) into lined tin. Freeze until solid (you can make this ahead). Place coconut milk or cream into medium-sized pot over low heat. Add vanilla, sweetener and matcha and stir well until mixture just starts to warm (it needs to be only lukewarm, so don’t overheat). Sprinkle over gelatin, let sit for 1 min, then whisk in. Add mixture and yoghurt to blender and mix at medium speed to ensure it’s super smooth. Taste mixture to ensure it’s sweet enough. I personally love this unsweetened, but if you feel you need more sweetness, add more rice-malt or maple syrup and blend to combine. Divide mixture between 2 large ramekins. Place in fridge for 1 hour (or more) to set. To invert panna cotta from mould, sit in bowl of hot water for 3 secs, run knife just around rim of mould and carefully invert onto serving plate. You could also set it in a glass (and don’t invert). Scrape raspberry ice with fork and place on top of panna cotta. Garnish with mint leaves and pistachios and serve immediately. Tip: For a vegetarian panna cotta, you could replace the gelatin with agar agar. EatWell | 67

RECIPES desserts for two

Georgia’s Mango & Coconut Parfait

Danielle’s Chocolate Pots

Mango & Coconut Parfait

Chocolate Pots

Recipe / Georgia Harding One of my favourite desserts, this parfait is really very easy to make and such a lovely, light way to finish off a meal. It also keeps well in the fridge, so it’s a great dessert to make ahead or enjoy more than once! Serves: 4

Recipe / Danielle Minnebo This is a fantastic recipe to put together quickly so you have a tasty chocolate dessert. Leave it in the freezer for two hours if you prefer more of a mousse consistency or in the fridge for four hours if you feel like chocolate ice-cream. Serves: 2

Coconut Layer 270mL tin full-fat coconut milk 1 tsp vanilla essence 2 tbsp sweetener (ricemalt syrup or maple

syrup), optional 1 tbsp grass-fed organic gelatin Salted Pineapple ½ cup pineapple, chopped into small cubes 1 tbsp salted butter Toasted coconut flakes, passionfruit pulp or berries, to serve

In powerful blender or food processor, purée mango until smooth. Sprinkle over gelatin and blend to mix through. Add boiling water and blend well until gelatin has entirely dissolved. Divide between 4 glasses and refrigerate to set (approx. 30 mins). It can also be made in 1 large bowl if you prefer. Once set, make coconut layer: place half the coconut milk in small pot with vanilla and sweetener and warm, stirring over low heat until sweetener dissolves and mixture is lukewarm. Remove from heat immediately. Sprinkle gelatin over warmed coconut milk, mix together until dissolved. Add remaining coconut milk, whisking until combined and gelatin is fully dissolved. Allow to cool a little and carefully pour a layer on top of each mango jelly glass. Return to fridge to set. Chill until ready to serve. Make salted pineapple by cooking pineapple over high heat with butter for a few mins (if you’d like a more caramelised pineapple, add 1 tbsp sweetener). Serve with salted pineapple, toasted coconut flakes and passionfruit pulp or berries. 68 | EatWell

1 egg yolk 2 tbsp coconut palm sugar 1 tbsp raw honey 1 tbsp raw cacao powder 1 cup plain coconut yoghurt 8 fresh raspberries 50g dark chocolate chips Add egg yolk, coconut palm sugar, raw honey and cacao powder to bowl.

Whisk together until combined. Add coconut yoghurt to separate bowl and whisk until thick and stiff peaks form. Gently fold yoghurt into cacao mixture — don’t overbeat this mixture or you’ll lose the air in the coconut yoghurt. Divide mixture between 2 glass jars and place in freezer to set. Leave in freezer for 2 hours, remove and top with fresh raspberries and chocolate chips.

Raspberry & Lemon Mini Cakes Recipe / Danielle Minnebo These have become a bit of a hit in my household — one batch was made and another batch had to be made the following night! Feel free to pop the mixture into any mould you have. It would even work very well in an ovenproof mug for something very quick, easy and comforting. Serves: 2

1 egg 2 tbsp olive oil 3 tbsp coconut palm sugar 1 cup blanched almond meal ¼ tsp baking powder Zest & juice ½ lemon 12 fresh raspberries 1 tbsp desiccated coconut Preheat oven to 200C. Grease 2 small baking moulds. Add egg, olive oil, coconut palm sugar and lemon zest to bowl. Whisk together until light in colour. Add blanched almond meal, baking powder, lemon juice and raspberries. Gently mix ingedients together until well combined.

Danielle’s Raspberry & Lemon Mini Cakes

Divide mixture between 2 moulds. Bake for 15–20 mins, until golden brown and firm to touch. Allow to cool before removing from moulds. Top with sprinkle of desiccated coconut and serve.

Photography: Georgia Harding, Danielle Minnebo

Mango Layer 1 large mango, peeled & flesh removed 1 tbsp grass-fed organic gelatin 1 cup boiling water

RECIPES desserts for two

Danielle’s Salted Pecan Cookies

Lee’s Chocolate Cherry Bites

Chocolate Cherry Bites Recipe / Lee Holmes These chocolatey, cherry and coconutty raw treats, free of refined sugar, gluten and dairy, are perfect bite-sized snacking. If you don’t buy commercial chocolate bars but love cherries, coconut and chocolate, you’re in for a real treat. Makes: 12–15 slices

Salted Pecan Cookies Recipe / Danielle Minnebo Who doesn’t love a cookie for dessert? This mixture makes just enough for four cookies. Feel free to replace the pecans with any other nut you prefer: it would work well with walnuts or pistachio nuts. Serves: 2

2 tbsp ghee 3 tbsp coconut palm sugar 1 egg ¾ cup blanched almond meal

¼ cup chopped pecans Pinch sea salt ¼ tsp cinnamon

Preheat oven to 200C. Grease and line baking tray. Add ghee, coconut palm sugar and egg to bowl and whisk together to combine. Add blanched almond meal, chopped pecans, sea salt and

cinnamon and mix together to form a sticky dough. Place spoonfuls of batter on tray, making sure to leave enough space between each biscuit. Bake for 20 mins until golden brown.

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Chocolate Coating 2 tbsp coconut oil 2 tbsp cacao butter 2 tbsp raw cacao powder 10–12 drops liquid stevia or to taste (optional) In food processor, pulse coconut, coconut oil, coconut cream, powder and rice-malt syrup until combined. Be careful not to overmix. Add in frozen cherries and pulse until combined. Using hands, scoop up about 2 tbsp of mixture, shape into egg shape and place on tray. Repeat until you use up all mixture. Place in freezer to set for 2 hours. After about 1½ hours, prepare chocolate coating by melting ingredients together in small pot over low heat. Transfer to bowl, place in fridge for 15 mins to let thicken slightly. To cover in chocolate coating, first prepare rack over tray to catch any dripping chocolate. Carefully dip eggs in chocolate coating mixture and place on rack. Note: You want to work quickly here to prevent the eggs from melting. This is why it’s important that your chocolate mixture isn’t too hot but is still melted and has a liquid consistency. You may wish to work in batches. Place bars back in freezer as soon as possible to set chocolate. * Available at most health-food stores.

Photography: Lee Holmes, Danielle Minnebo

If you don’t like pecans, walnuts or pistachios will work just as well in these cookies.

2½ cups desiccated coconut 2 tbsp coconut oil 2 tbsp coconut cream 2 tbsp Supercharged Foods Love Your Gut Powder* (optional) 1 tbsp rice-malt syrup (optional) 1 cup cherries, pitted & frozen

Mini Lime Tarts Recipe / Lee Holmes Could a dessert possibly be cuter than this?! These mini lime tarts are just as tasty as they are mini. With ingredients like coconut and lime coming together, it’s a match made in heaven. Do yourself a favour and treat yourself to this sugar-, dairy- and guilt-free dessert. Makes: 6-8 medium tarts or 12 mini tarts

Base 250g cashews, soaked for 2 hours 1½ cups desiccated coconut 2 tbsp coconut oil 2 tbsp rice-malt syrup 2 tbsp Supercharged Foods Love Your Gut Powder* (optional)

Filling 250mL coconut cream 3 tbsp cacao butter 10 drops liquid stevia 1 vanilla bean, seeds scraped Zest 2 limes Juice 1 lime Coconut yoghurt, to serve

Grease 6 individual tart tins with light layer of coconut oil. To make base, combine cashews, coconut, coconut oil, rice-malt syrup and powder in food processor until crumbly dough forms. Neatly press into tart tins and place in freezer for 2 hours to set. After 1½ hours, prepare filling by gently heating coconut cream and cacao butter in small saucepan over low heat. Transfer to bowl and stir in stevia, vanilla and lime juice and zest. Place bowl in freezer for 15 mins to let cool slightly. To assemble tarts, carefully pour filling into tart shells and leave to set in fridge for at least 1 hour or until needed. Serve with extra lime slices, lime zest and dollop of coconut yoghurt if desired. * Available at most health-food stores.

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RECIPES desserts for two

Melting Moments

The lemon ﬁlling in these delectable biscuits makes them irresistible.

Recipe / Lee Holmes Melting moments are one of my favourite cookies ever! Whether you like them super soft and delicate or crumbly and crispy, they’re definitely a crowd favourite. I’ve recreated these cookies with a delicious lemon filling because, while they’re delectable on their own, there’s something extra special about the lemon filling. Makes: 8 cookies

1 cup cashew butter 1 egg ½ tsp vanilla powder 1 tbsp rice-malt syrup or raw honey

Lemon Filling ¼ cup coconut cream 2 tbsp cacao butter Zest 1 lemon ½ tbsp Supercharged Foods Love Your Gut Powder* (optional) 8 drops liquid stevia

Preheat oven to 160°C and line baking tray with baking paper. In large bowl and using wooden spoon, combine cashew butter, egg, vanilla and rice-malt syrup or honey. You may wish to use hands if not combining properly. Using hands, carefully shape into 16 cookies and place on prepared tray. Use fork to imprint cookie. Bake for 15 mins. Leave to cool completely before assembling cookies. To make lemon filling, gently heat coconut cream and cacao butter in small saucepan over low heat until no lumps remain. Transfer to small bowl and stir in lemon zest, powder and stevia. Place in freezer for 15 mins to thicken. To assemble, carefully spread filling on base of half the cookies and sandwich another cookie on top. These cookies tend to crumble, so you need to work delicately! * Available at most health-food stores.

Lee’s Melting Moments

Vegan Chocolate Double Delight Puddings

½ cup vegan chocolate, broken into pieces 1 cup silken tofu 1 tbsp cacao powder ½ tsp vanilla extract

6 fresh or dried dates, pitted 2 tbsp maple syrup 1 cup fresh raspberries, to top

Melt chocolate chips in microwave (it takes about 45 secs to melt them) or over double boiler. Place tofu, melted chocolate, cacao, vanilla, dates and maple syrup in blender. Blend on high until very smooth. Pour into serving glasses and refrigerate for at least 1 hour, to set. Add raspberries to tops and serve. 72 | EatWell

Adam’s Vegan Chocolate Double Delight Puddings

Photography: Lee Holmes, Adam Guthrie

Recipe / Adam Guthrie A delicious double-chocolate dessert for a date night to remember. Serves: 2

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RECIPES desserts for two Banana Nice-Cream with Tahini Sauce & Maple Syrup Recipe / Adam Guthrie This is a healthy, naturally sweet dessert that’s sure to delight your senses. Serve in an ornate wine glass for extra-special detail. Serves: 2

Tahini Cream 1 cup fresh or dried dates, pitted & soaked ½ cup tahini 1 tsp vanilla paste 1 tbsp maple syrup Pinch salt 1 cup nut milk

Banana Nice-Cream 4 frozen bananas Toppings ¼ cup buckinis ¼ cup maple syrup 2 dates, pitted & finely chopped

To make tahini sauce, place all ingredients in high-speed blender or food processor and blend to smooth paste. For nice-cream, place frozen bananas in high-speed blender or food processor and whiz to smooth ice-cream consistency (add some soy milk to assist if too thick). Spoon the banana nice-cream into a decorative glass or mason jar in layers with the tahini sauce and maple syrup. Top with buckinis, a drizzle of maple syrup and some chopped dates.

Apple & Rhubarb Crumble with Sweet Cashew Cream Recipe / Adam Guthrie You can make a large batch of apple and rhubarb compote and keep it in the fridge and add the crumble for a super-healthy dessert you can enjoy any time of the day. Serves: 2

Crumble 2 tbsp macadamias 2 tbsp almonds 2 tbsp walnuts ¼ tsp cinnamon

¼ cup coconut flakes 4 fresh or dried dates, pitted 8 tbsp sweet cashew cream (recipe follows) Sweet Cashew Cream 1 cup cashew nuts soaked in water overnight, then drained 2 tbsp maple syrup 1 cup water

Place sliced apple, frozen mixed berries and rhubarb in saucepan. Add maple syrup and cover with lid. Simmer on medium heat for 15 mins, stirring regularly until apple and rhubarb have softened. Remove from heat, allow to cool a little then spoon into glass jars. For crumble topping, place nuts, cinnamon and coconut in food processor and process to chunky breadcrumb consistency. Remove and set aside. Place dates in food processor or blender and process into small pieces. Add processed nut mixture back into food processor with dates and process for a few secs to combine. Place cashew cream ingredients in high-speed blender and blend to thick cream. Sprinkle crumble over rhubarb and apple compote and serve. 74 | EatWell

Adam’s Apple & Rhubarb Crumble with Sweet Cashew Cream

Make a large batch of the compote and keep it in the fridge to be served at any time.

Photography: Adam Guthrie

2 apples, cored & cut into crescents 1 cup frozen mixed berries 2 sticks rhubarb, cut into small chunks 3 tbsp maple syrup

Adam’s Banana Nice-Cream with Tahini Sauce & Maple Syrup

MEET THE MAKER organic oat growers

Ode to the Humble Oat Over a bowl of creamy porridge, we meet two passionate organic oat farmers who share with us how much joy the humble oat grain has brought to their lives. Words / Kate Duncan

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enjoy standing by our dam and watching the platypuses swim gracefully in the crystalclear water,” Lauran says as he reflects on the many rewarding moments of life on the farm. “We also love watching our cattle graze on lush green grass and seeing our organic oat crops thrive with minimal weeds.” Located in the small farming town of Kindred, north-east of Launceston, Tasmania, Kindred Organics is a certified organic farm growing and harvesting organic oats, buckwheat, spelt, barley, quinoa and linseed and running Black Angus beef cattle across 585 acres. For the couple, growing and consuming organic food is at the top of their priority list. “At Kindred, we choose to grow organic because we want people to know their food is healthy, naturally grown and completely free of chemicals,” says Lauran proudly. “In 2006, we converted a section of our conventional farm to certified organic because more and more people were developing an interest in the health benefits of consuming organic products over conventional products.”

Growing oats Oats (Avena sativa) are a widely grown and highly adaptable winter crop. In Australia, oats are sown for three main uses: milling

oats for human consumption in breakfast cereals and snack foods, grain feed for livestock and production of fodder or hay. Oats are an annual grass plant growing 1–1.5 metres high, traditionally considered a low-input, low-cost and low-management crop. Australia produces roughly 1.3 million tonnes of oat grain annually of which 20 per cent is exported and the remainder processed or used domestically as grain for stockfeed. Although oats are grown in all parts of Australia, they are better adapted to cool, wet environments. After some extensive research, the Damens discovered that the Tasmanian climate was well suited for growing oats. As Lauran explains,“In a cool

Betina from Whispering Pines Organics shares her top tips: Organic matter in your soil is a must. Choose organic compost and seaweed spray. Get your hands on some worm juice — plants love it. Touch the soil often. When you get your hands dirty, it grounds you and does wonders for your mental health.

Photos: Getty

ou’re standing over the stove stirring your breakfast with a wooden spoon. You look out the window and notice the sunlight streaming through the trees. You take a pause from stirring, reach your arms high, interlace your fingers and move your shoulders from side to side. As you stretch, a yawn escapes and you feel your tummy groan with hunger. You take a sip of freshly brewed coffee and continue stirring your favourite cereal grain: oats. Cooking oats in the morning has become more than just a ritual for you; it’s a pause. The process is slow, joyful and intentional. As you stir, it feels as if you’re extending the period of time between waking up and the world flooding in. Starting your day with a bowl of creamy, nourishing oats offers you a moment of mindfulness and peace. Not only are oats packed with good soluble fibre and essential vitamins such as B1 and B3 but they can help reduce cholesterol levels and regulate your blood sugar. For many of us, oats make the perfect breakfast food. For the dedicated farmers who grow them, they make a perfect crop — even more so when grown organically. Lauran Damen and his wife Henriette, owners of Kindred Organics, frequently find themselves revelling in the moment. “We

Oats are an annual grass plant growing 1–1.5 metres high. climate, oat crops can mature at a slower pace, which gives them sufficient time to naturally grow and fill up with nutrients.” The organic oats grown and harvested at Kindred Organics are unstabilised, which means they’re not steamed during the processing stage. This, Lauran says, helps “to retrain the natural nutrients, enzymes and flavours of the grain”.

Going organic Like the owners of Kindred Organics, Robert and Betina Walker of Whispering Pines Organics keep their organic oats unstabilised. On their farm, located in the agricultural region of the Riverina, New South Wales, they grow and harvest Yarran, a variety of oats that has been around since the 1950s. Robert, a fourth-generation farmer, has spent his life in the wheat and sheep farming industry, yet it was his health that inspired Whispering Pines Organics to go organic. “Robert is a severe asthmatic and found that being around conventional grain made him really ill,” Betina reveals. “After seeing what he was going through, we decided to become certified organic. It was a lengthy three-year process, but it was worth it. Now, my husband’s health is the best it has ever been.” Having had organic certification for nearly 18 years, they know how to grow and harvest a high-quality organic product. “We started taking our tiny flour mill to farmers’ markets where I’d make fresh flour on the spot,” says Betina. “People couldn’t believe they could buy this fluffy, warm and fresh flour. “From there, we got bigger and imported a stone-ground mill from Austria. Within six months, we’d outgrown that. Then, a few years ago, we did a huge expansion and now have a two-storey flour mill on our farm.” Now with 703 acres, they grow and harvest rolled oats, spelt, wheat, rye flour and livestock feed. On the farm, they also keep horses and sheep and run flour mill tours and overnight camping experiences.

“We started taking our tiny flour mill to farmers’ markets where I’d make fresh flour on the spot for customers. People couldn’t believe they could buy this fluffy, warm and fresh flour.”

Healthy soil Whispering Pines Organics start preparing their soil in March and April, sow in May and then harvest in November. “Organic crops take longer to grow as they don’t have synthetic fertilisers underneath them,” Betina explains. “Instead, we spray certified organic fertilisers and make our own compost from cow manure and dehulled [outer layer removed] spelt and oats.” When it’s harvest time, the raw oats are stripped with a header or harvester and placed in a silo. From there, the oats are dehulled to become whole oat groats. These groats are then conditioned with water and dried. If the groat is being turned into flour, it will be milled through a flour mill. If it’s becoming a rolled oat, it will be rolled flat through a rolled oat mill.

Challenges of growing oats At Kindred Organics, the Damens plant their oat crops before the cold weather sets in, usually around May or June. During this time, the crops are very vulnerable and they must be vigilant in keeping the weeds under control. “We use machinery to remove the weeds while the crops are still young,” Lauran explains. Although much more sustainable than synthetic fertilisers, this approach is challenging when the weather is wet for long periods of time. “When it’s wet, the crops compete with the weeds,” he adds. “The wet soil makes it difficult to use the machinery to control the weeds.” During dry periods in summer, the crops require irrigation. Kindred Organics irrigates with water collected from the dams, which have been filled with rain water each winter.

Like Kindred Organics, Whispering Pines Organics takes a sustainable approach to farming. Says Betina, “Farming is our future. Our son Aidan helps us on the farm and we have to make sure we create a future for him and others. “Whatever we take out of the soil, we put back in. We look after our soil by replenishing it with animal manure and organic fertilisers. Because we nurture our soil, we don’t have any pests and diseases like conventional farmers do. “Everything comes back to the soil. Synthetic fertilisers aren’t the answer to growing a crop; you have to nurture the soil.”

Health beneﬁts Oats are so versatile. They can be cooked slowly until they’re creamy and smooth, then topped with banana, berries, honey, nuts and seeds. They can be used for blending your own muesli, baking oat cookies and muesli bars or added to your morning smoothie. As Lauren says, “Oats are an essential part of our diet. Not only do they taste great, oats are also proven to have positive effects on lowering one’s cholesterol and assisting in the prevention of some heart problems.” Kate Duncan is Deputy Editor of EatWell magazine. EatWell | 77

SPONSOR RECIPES procal dairies

Muffins

Procal Dairies Muﬃns Recipe / Procal Dairies Serves: 8

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1¾ cups self-raising flour ⅔ cup caster sugar 100g white chocolate, chopped 1 egg, beaten ½ cup Procal Light Sour Cream ⅓ cup milk 100g butter, melted 1 cup fresh or frozen raspberries Preheat oven to 200ºC. Line 8-cup muffin pan with large muffin cases. Sift flour into large mixing bowl. Stir in sugar and chopped white chocolate. Whisk together egg, sour cream, milk and melted butter, add to flour mixture and stir until just combined. Gently fold in raspberries. Spoon mixture evenly into muffin cases and bake for 25–30 mins until golden and just firm in centre.

Brunch Bowl

Mango Smoothie

Recipe / Procal Dairies Serves: 4

Dressing ½ cup Procal Authentic Greek Yoghurt ¼ cup olive oil ¼ cup Dijon mustard 3–4 tbsp honey 2 tbsp lemon juice 2 tbsp white-wine vinegar 1 tsp crushed garlic ½ tsp salt Black pepper, to taste 2 slices haloumi 2 cups cooked quinoa 1½ cups kale, chopped ½ avocado, flesh scooped out 1 poached egg In small bowl or measuring cup, mix all dressing ingredients and let sit for 20 mins in fridge. Grill haloumi slices in pan. Add salad ingredients to bowl, top with haloumi, drizzle over dressing and serve immediately.

1½ cup frozen mango cheeks, diced 1 cup mango juice ½ cup Procal Authentic Greek Yoghurt ½ cup ice ½ cup milk 1 tbsp honey Add all ingredients to blender and puree. Pour into glasses and serve immediately.

Mango Smoothie

SPONSOR RECIPES mayver’s

Mayver’s Salted Caramel Protein Bars Recipe / @emerson_cooks for Mayver’s Serves: 8

Base ¾ cup Mayver’s Protein+ Peanut Butter ⅓ cup rice-malt syrup ¼ cup melted coconut oil ¼ cup coconut flour ¼ cup almond meal

Salted Caramel Protein Bars

Caramel ¼ cup Mayver’s Almond Spread ¼ cup coconut oil ¼ cup maple syrup ¼ tsp salt, to taste Melted chocolate, for coating

Combine base ingredients in bowl. Press into square tin and freeze for 20 mins. Meanwhile, to make caramel, add all ingredients to saucepan and melt over medium heat. Pour caramel over base and freeze for further 15 mins. Take out of freezer and cut into desired shapes. Coat in melted chocolate and let freeze for 20 mins. Serve.

Protein & Peanut Butter Banana Muffins Recipe / @healthfoodproject for Mayver’s Serves: 12 Supercharge your toast with Mayver’s Protein+ Peanut Butter range. With 25 per cent more protein than Mayver’s regular Peanut Butter, this new range includes peanut flour, hemp seeds and our secret five super seed mix. Did you know that just one tablespoon of Mayver’s Protein+ Peanut Butter has the same protein as one egg? Try it out today. For more information visit mayvers.com.au

Protein & Peanut Butter Banana Muffins

1 cup mashed banana, equal to about 2 large bananas ¼ cup Mayver’s Protein+ Peanut Butter, plus extra for filling ¼ cup olive or melted coconut oil 1 egg

¼ cup coconut sugar or rice-malt syrup 1 cup oat flour ¾ cup gluten-free flour Pinch cinnamon 1 tsp baking powder Handful chocolate chips or broken chocolate chunks (optional)

Preheat oven to 170ºC and line muffin tray with muffin liners. Add banana to bowl, mash until chunky, then add Mayver’s Protein+ Peanut Butter and olive oil. Mix until combined. Once mixed, add egg and mix until silky smooth. Add coconut sugar, oat flour (simply blend oats to flour consistency), gluten-free flour, cinnamon and baking powder. Mix until combined. Mixture will be sticky — this is fine. Fold through chocolate chunks, plus extra banana if you prefer muffins chunky. Using spoon, fill muffin liner one-third full and add blob of Mayver’s Protein+ Peanut Butter to centre. Continue until tray is done. Cover with remaining batter and finish with extra chocolate if desired. Bake for 15–20 mins, allow to cool in tin, then simply slice open and enjoy. 80 | EatWell

Chunky Protein & Peanut Butter Cookies Recipe / @healthfoodproject for Mayver’s Serves: 12

1 cup Mayver’s Protein + Peanut Butter ¾ cup coconut sugar

1 tbsp vanilla extract 1 egg 1 tsp baking soda 1 cup chopped dark chocolate

Place Mayver’s Protein + Peanut Butter, sugar, vanilla and egg in mixing bowl and beat on high until well combined. The mix shouldn’t be gritty at all when rubbed between 2 fingertips. Add baking soda and mix until combined. Stir through choc chunks. Roll balls of dough and place on lined baking tray, flattening slightly with palms. Once all dough has been used, place tray in fridge for a few hours, or freezer for 1 hour. When ready to bake, preheat oven to 170ºC and bake for 8–10 mins until edges are just setting. Make sure you don’t burn by keeping an eye out after 5 mins mark. Allow to cool on tray and enjoy.

Protein+ Peanut Butter, Raspberry & Chia Puddings

Chunky Protein & Peanut Butter Cookies

Protein+ Peanut Butter, Raspberry & Chia Puddings

Recipe / @healthyfrenchwife for Mayver’s Serves: 1

Mayver’s Protein+ Peanut Butter Layer ¼ cup white chia seeds 1 cup nut milk ½ cup Mayver’s Protein+ Peanut Butter 2 tsp maple syrup

Raspberry Layer ¼ cup white chia seeds 1 cup nut milk 1 cup fresh or frozen raspberries Extra scoop Mayver’s Protein+ Peanut Butter (optional) Extra berries (optional)

In blender, mix all Mayver’s Protein+ Peanut Butter Layer ingredients and pour into jars/bowls. Blend Raspberry Layer ingredients and pour on top. Refrigerate for up to 2 days. Serve with extra Mayver’s Protein+ Peanut Butter and berries if desired.

Spiced Pistachio-Glazed Pound Cake

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SPONSOR RECIPES THR1VE

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When you’re short on time, THR1VE makes a healthy and delicious meal option that’s ready in just two minutes. With the fresh, ready-to-go range delivered straight to your door, all meals are created with the same love you would expect at home — with real food and no added sugars or preservatives. For more information visit meals.thr1ve.me

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200g bag organic gluten-free corn chips 1 cup grated cheese 300g grass-fed beef mince 1 THR1VE Mix & Match Mexican Chilli 130g cauliflower, blitzed into “rice” & steamed, or THR1VE Mix & Match Broccoli & Cauliflower Rice, heated according to packet instructions 400g tin red kidney beans, drained & rinsed well 1 avocado, sliced ½ cup Greek yoghurt 2 tomatoes, diced Coriander leaves, to serve Salt & pepper, to season Lime wedges, to serve Chopped red chilli, if desired

Preheat oven to 200ºC. Line baking tray with baking paper. Scatter baking tray with corn chips, then top with half the cheese. Cook mince with THR1VE Mix & Match Mexican Chilli sauce. Remove from heat when cooked. Spoon cooked mince over corn chips. Scatter with broccoli and cauliflower rice. Top with red kidney beans and scatter over remaining cheese. Bake until cheese is melted and starting to brown. Remove from oven and top with avocado, dollops of yoghurt, diced tomato and coriander leaves. Season with salt and pepper, add lime wedges and some chopped red chilli if you want more heat.

Chicken & Walnut Salad

Recipe / THR1VE This salad is so versatile! It’s delicious on a bed of salad greens, in a wholemeal wrap, stuffed inside a big lettuce leaf or in finger sandwiches for an afternoon tea spread. With a little prep, this simple chicken salad comes together in minutes. The delicious blend of chopped ingredients is what gives the salad a great crunchy and creamy texture. It’s also what makes it work as both a salad and a sandwich filling. Serves: 2

¼ cup whole-egg mayonnaise ½ cup Greek yoghurt Salt & pepper 1 THR1VE Mix & Match Grilled Lemon Chicken, heated according to packet instructions 2 celery sticks, thinly sliced ⅓ cup thinly sliced spring onions ½ cup chopped parsley 1 cup grapes, halved ½ cup chopped walnuts Juice 1 lemon Rocket, to serve In small bowl, whisk together mayo and yoghurt, then season to taste. In large bowl, toss together THR1VE Mix & Match Grilled Lemon Chicken, celery, spring onion and parsley. Stir through yoghurt dressing gradually, until ingredients are coated. You want it to be quite creamy but you may not need all the dressing. Stir through grapes and walnuts. Add lemon juice, to taste. Serve on a bed of rocket.

Butter Chicken Naan Wrap

Butter Chicken Naan Wrap Recipe / THR1VE For this recipe, we used our Mix & Match Butter Chicken. To be honest, it’s just too hard to beat. The flavour is good, there’s no added nasties and it saves so much time. However, if you love to cook, it’s pretty easy to make your own. In fact, we have a really great recipe in our THR1VE cookbook. Serves: 2

½ cup Greek yoghurt ½ tsp ground cumin Salt & pepper 300g chicken breast, diced 1 THR1VE Mix & Match Butter Chicken 2 pieces naan bread/wrap 1 cos lettuce, chopped Cherry tomatoes, halved Coriander leaves, to serve Mix together yoghurt and cumin in small bowl, then season to taste. Add chicken pieces and THR1VE Mix & Match Butter Chicken sauce to frypan and cook. Remove chicken pieces from sauce, reserving sauce in a small bowl. Warm naan bread on grill, then add cos lettuce, tomato and chopped chicken to bread/wrap. Drizzle over reserved butter chicken sauce and yoghurt mixture. Top with coriander leaves, fold and enjoy. EatWell | 83

RECIPES sri lanka

Meg’s Pumpkin & Cashew Curry

Sri Lankan Style Pumpkin & Cashew Curry

Sri Lankan Pomegranate Love Cake

Recipe / Meg Thompson You can add other vegies or nuts and seeds to this lovely, versatile curry. The warming spices are anti-inflammatory and supportive of the immune system and circulation. Serves: 3–4

Recipe / Meg Thompson This is a gorgeous cake that sings with the flavours of cardamom, nutmeg and lime. Do yourself a favour and make the extra bit of effort to finely grate fresh nutmeg; you will never go back to buying ground nutmeg again Makes: 1 cake

2 tbsp ghee 1 small onion, peeled & diced 3–4 cloves garlic, peeled & chopped Thumb-sized piece ginger, finely sliced or grated ¼ tsp sea salt ¼ cup curry leaves 1 tbsp mustard seeds ½ tsp turmeric 1 cinnamon stick 600–700g pumpkin, cut into 3–5cm pieces ¾ cup coconut milk 1 cup water ¾–1 cup raw cashews 2 silverbeet leaves, roughly chopped, or a couple of handfuls of roughly chopped spinach Fresh chilli & coriander, to serve

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Add ghee to medium saucepan over medium heat and add onion, garlic and ginger. Cook until onion is soft. Add salt, curry leaves and mustard seeds and cook for a couple of mins. Add turmeric and cinnamon and stir for ½ min until fragrant. Add pumpkin, coconut milk, water and cashews and bring to simmer. Taste and add extra salt as desired. Cook for approx. 15–20 mins or until pumpkin is cooked through but not falling apart. Add silverbeet or spinach in last few mins of cooking time. Serve with plenty of chilli and fresh coriander, as desired.

75g ghee 75g olive oil 130g rapadura or caster sugar 2 eggs 300g natural yoghurt 1½–2 tsp lime zest 100g cashews, unsalted & blitzed in food processor or blender 110g white spelt flour ½ tsp ground cinnamon ½ tsp ground cardamom ¼ tsp ground cloves ½ tsp freshly grated nutmeg 1½ tsp baking powder ½ tsp sea salt Icing 150g natural Greek yoghurt 150g cream cheese, softened at room temperature, cubed 1 tbsp maple syrup, to taste Seeds ½ pomegranate

Preheat oven to 160°C. Combine ghee, oil and sugar in stand mixer and mix until creamy and sugar has mostly dissolved. Add eggs, one at a time, mixing well after each one. Add yoghurt and lime zest and mix until combined. In separate bowl, sift together cashews, flour, spices, baking powder and salt. Gradually fold into mix. Bake for 50–55 mins, or until lightly golden on top and skewer comes out clean. For icing, add yoghurt, cream cheese and maple syrup to bowl of stand mixer and whip with whisk attachment until smooth and creamy. Once cake has cooled, spread icing on top and decorate with pomegranate seeds.

Photography: Meg Thompson

Sri Lanka’s tropical climate means fresh fruit, vegetables and spices are in abundance. As a historical “spice island”, Sri Lanka (formerly Ceylon) has been a trading hub visited and inﬂuenced by many nations including the Dutch, Portuguese, English, Arabs, Malaysians and Indians. Rice is a feature of virtually every meal and colourful curries are complemented with pickles or chutney and followed by a fresh, sweet dessert. Bring a touch of Sri Lankan colour into your cooking with dishes like Pomegranate Love Cake; Coconut Sambol; Pumpkin & Chickpea Curry; Spiced Carrot & Coconut Salad; Pancake Hoppers; Vegan Chakkara Pongal; Sri Lankan Mallam Greens; and Coconut & Tapioca Pudding with Pineapple Flowers.

The cardamom, nutmeg and lime combine to make this sublime cake sing.

Megâ&#x20AC;&#x2122;s Sri Lankan Pomegranate Love Cake

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RECIPES sri lanka Meg’s Chicken Curry with All the Spices

Adam’s Sri Lankan Vegetable Curry

Sri Lankan Vegetable Curry

Chicken Curry with All the Spices Recipe / Meg Thompson This is based on a gorgeous Charmaine Solomon curry that I make a lot but have changed a bit over time. I absolutely love curry leaves and they make all the difference here, so it’s worth getting your hands on some. You can also freeze them for use later. Serves: 6

2 tbsp coconut oil or ghee 10–12 curry leaves 1 large or 2 small brown onions, chopped 5 garlic cloves, chopped 2 tsp grated ginger 1 tsp ground turmeric 2 tsp ground coriander 1 tsp cumin 1 tsp smoked paprika 1 tsp sea salt 2 tbsp apple-cider vinegar ½ cup crushed tomatoes ½ tsp fennel seeds

6 cardamom pods 1 cinnamon stick 1 lemongrass stalk, bruised 2 cups peeled & chopped pumpkin 1 chicken breast, chopped into 3–5cm pieces 1 cup green beans 1 cup coconut milk Cooked brown rice, to serve 1 lemon, to serve

In large saucepan, heat oil or ghee and add curry leaves, stirring until fragrant and just starting to brown. Add onion, garlic and ginger and cook until onion is soft and translucent. Add turmeric, coriander, cumin, paprika, salt and apple-cider vinegar and stir for 1–2 mins, until combined and fragrant. Add tomato, fennel, cardamom, cinnamon, lemongrass and pumpkin, stirring to combine. Cover and cook for 10 mins, or until pumpkin is just tender, checking regularly. If curry is looking too dry, add a little coconut milk. Add chicken, beans and coconut milk, and cook until chicken is cooked through. Serve with rice and a squeeze of lemon to garnish. 86 | EatWell

1 large sweet potato, chopped ½ cauliflower, broken into large florets 12 green beans, ends cut off 1 red onion, finely diced 2 tbsp brown mustard seeds 6 curry leaves 2 tbsp curry powder 1 tsp ground turmeric 2 garlic cloves, finely chopped 1 green chilli, seeds removed & finely diced 4 cloves 4 cups coconut milk 2 tbsp vegetable stock powder 1 cup sliced red cabbage Salt & pepper, to taste Cooked brown rice, to serve Place sweet potato and cauliflower in boiling water to cook for 10 mins,

then add green beans. Cook until sweet potato is just cooked through and green beans are bright green, about 3 minutes, then drain and set aside until sauce is ready. Heat large non-stick frying pan and add onion, mustard seeds, curry leaves, curry powder, turmeric, garlic, chilli and cloves. Stir over high heat for 2 mins, then add coconut milk and stir well. Cook for a few more mins to allow flavours to escape into sauce. Add vegetable stock powder to curry, stir well, then place red cabbage strips and pre-cooked vegetables into sauce and allow sauce to cover and soak into vegetables. Bring back to boil until cabbage is softened. Add salt and pepper to taste. Serve with brown rice if desired.

Sri Lankan Mallam Greens Recipe / Adam Guthrie This is a fantastic dish to serve alongside a curry and rice. Serves: 4

1 tsp black mustard seeds 1 tsp ground turmeric 1 small red onion, finely diced 6 curry leaves 1 green chilli, finely chopped 2 cups coconut milk 4 cups shredded greens such as beetroot greens & stalks, baby spinach & silverbeet Salt & pepper, to taste Heat large non-stick frying pan on high heat. Add mustard seeds, turmeric, red onion, curry leaves and chopped chilli. Stir-fry for a few mins, then add coconut milk and stir well. Add shredded greens and allow greens to soften and wilt for a few mins. Add salt and pepper to taste. Serve immediately.

Adam’s Sri Lankan Mallam Greens

Photography: Meg Thompson, Adam Guthrie

Recipe / Adam Guthrie This curry sauce is so colourful and fragrant. Close your eyes, breathe in the aroma and be transported to Sri Lanka. Serves: 4

RECIPES sri lanka

Adam’s Vegan Chakkara Pongal

Vegan Chakkara Pongal Recipe / Adam Guthrie Chakkara pongal is generally prepared in temples as an offering made to the sun god during the Pongal festival. Ingredients traditionally include rice, coconut and mung bean and it’s traditionally sweetened with jaggery, a crystalised sugar that gives the pongal a brown colour. In this recipe we have used dates as a healthy wholefood sweetener. Serves: 4

Danielle’s Pancake Hoppers, Coconut Sambol and Pumpkin & Chickpea Curry

Coconut Sambol Medjool dates, pitted & soaked in boiling water for 1 hour then pureed in blender with water ½ cup raisins 15 raw cashew nuts, roughly chopped

Place brown rice and moong dal in saucepan with 2½ cups water, cardamom and coconut flakes. Bring to boil, then cook for 30 mins on low heat, covered with lid. Prepare date paste. Once rice and dal mixture is cooked, place in mixing bowl and add date paste, raisins, chopped cashews and mix well. Serve in small bowls as a sweet treat for breakfast, lunch or dinner.

2 cups desiccated coconut 2 red chillies, roughly chopped Juice 1 lime 2 tbsp coconut milk 1 tbsp coconut palm sugar 1 tsp paprika ¼ onion, roughly chopped

Add all ingredients to food processor. Blend until everything has broken down to fine paste. You can do this in a mortar in pestle, but I find a food processor a bit quicker. Remove from food processor and set aside to serve with Pumpkin & Chickpea Curry (recipe below).

Pancake Hoppers

Pumpkin & Chickpea Curry

Recipe / Danielle Minnebo This recipe draws inspiration from Sri Lankan hoppers, which are fermented pancakes made from rice flour, served for breakfast with curry and coconut sambol. I have simplified my recipe and added some besan flour (chickpea flour) for both the flavour and protein. Makes: 8 small pancakes

Recipe / Danielle Minnebo It may seem like there’s a lot of ingredients in this recipe but don’t be put off. This is your classic one-pot recipe that’s simple to put together and tastes delicious. Serve with my Coconut Sambol (recipe above). Serves: 4

1 egg ½ cup rice flour ½ cup besan flour

(chickpea flour) 1 cup coconut milk 2 tbsp coconut oil

Mix together all ingredients except coconut oil to smooth pancake batter. Heat ½ tbsp coconut oil in small frypan and add scoop of batter. Cook over medium heat until pancake is crispy and top is cooked. Remove from the pan and continue process until all batter is used. Serve warm. 88 | EatWell

2 tbsp coconut oil ½ pumpkin, skin on & cubed 3 tomatoes, chopped 1 onion, chopped 1 red chilli, sliced 1 tsp ground turmeric ½ tsp chilli powder 2 tsp garam masala 1 tsp sea salt 1 tin coconut milk Juice 1 lime 1 twig fresh curry leaves, approx. 10 leaves 150g cooked chickpeas

Heat coconut oil in large saucepan over medium heat. Add pumpkin, tomato, onion and red chilli. Cook for 5 mins, stirring occasionally. Add turmeric, chilli powder, garam masala and cook for a further 2 mins, stirring constantly. Add sea salt, coconut milk, lime juice, curry leaves and chickpeas, stir to combine, cover and allow to simmer for 1½ hours over low heat. Make sure to stir mixture occasionally. You’ll know it’s ready when the sauce has thickened and the pumpkin is lovely and soft.

Photography: Danielle Minnebo, Adam Guthrie

1 cup uncooked brown rice ¼ cup uncooked moong dal ⅛ tsp ground cardamom 3 tbsp coconut flakes ¾ cup fresh or dried

Recipe / Danielle Minnebo This is my take on a traditional Sri Lankan coconut sambol. It’s a fantastic accompaniment to any curry, especially the Pumpkin & Chickpea Curry below. Serve cold alongside a curry to add a kick of heat and a creamy sweet flavour from the coconut. You can use fresh coconut in this recipe, but I find it easier to use desiccated coconut. Serves: 4

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RECIPES sri lanka

This spicy salad is quick, easy and delicious.

Georgia’s Coconut & Turmeric Chicken

Spiced Carrot & Coconut Salad Recipe / Georgia Harding In Sri Lanka, curries are always served with various accompaniments that complement their flavour. This zesty carrot and coconut salad is somewhere between a sambol and a mallung, and the perfect side for any curry or spicy meal. Best of all, it’s quick, easy to make and delicious. Makes: 4 as a side

1 tbsp coconut oil or ghee 10 fresh curry leaves 1 clove garlic, peeled & crushed 1 small red onion, halved & finely sliced ½ tsp cumin seeds

½ tsp mustard seeds ½ tsp ground turmeric 3 medium-sized carrots, grated ¼ cup desiccated coconut Good pinch sea salt Good grind black pepper

In medium-sized pan, heat coconut oil or ghee over low–moderate heat. Add curry leaves and cook for a min or 2 until just starting to crisp. Add garlic, onion, cumin seeds, mustard seeds and turmeric and cook for 1 min until onion starts to soften and spices release their aroma. Add grated carrot, coconut and seasoning and cook for a few mins, stirring constantly. The carrot should just start to soften (but not cook right through). Remove from heat, allow to cool and serve at room temperature. 90 | EatWell

Coconut & Turmeric Chicken Recipe / Georgia Harding Coconut and turmeric are flavours synonymous with Sri Lankan cuisine. This rich, aromatic curry is based on the many curries I’ve eaten while travelling this beautiful island of spice. It’s my family’s favourite curry right now. I hope you love it, too. Makes: 4 as a side

1 tbsp coriander seeds 1–2 small red chillies 5cm piece ginger, peeled 4 cloves garlic, peeled 1 onion, peeled & halved 1 heaped tbsp coconut oil 5 cardamom pods 2 cloves 1 cinnamon quill 1 tbsp ground turmeric 1 tsp smoked paprika

1 tbsp ground cumin 1 tsp sea salt Good grind black pepper 400mL chicken bone broth or stock 400mL coconut milk 8 chicken thighs, skinless (with or without bone) Juice ½ lime 1 cup chopped coriander leaves Red chilli, sliced (optional)

In food processor, grind coriander seeds until cracked open. Add chilli and process to chop. Add ginger and garlic, process on high speed to form paste. Add onion and process until finely chopped. Heat coconut oil over moderate heat in large pan or wok and add ingredients from food processor, cardamom pods, cloves and cinnamon quill. Sauté, stirring often, for 5 mins or until onion starts to soften and you can smell the spices. Add turmeric, smoked paprika, cumin, sea salt and black pepper and sauté, stirring, for 1 min. Add broth and coconut milk and stir well to combine. Add chicken, submerge in sauce and simmer gently for about 1 hour to cook chicken and reduce and thicken sauce. Stir a couple of times and I also pull apart the chicken a little as it cooks. Just before serving, stir through lime juice, coriander and optional chilli.

Photography: Georgia Harding

Georgia’s Spiced Carrot & Coconut Salad

Coconut & Tapioca Pudding with Pineapple Flowers Recipe / Georgia Harding Traditionally, tapioca pudding in Sri Lanka is made with condensed milk and quite a lot of sugar. This is my low-sugar take on the traditional pudding. It’s such a quick and easy dessert to make and one of my personal favourites. Serves: 4

1cm slice fresh pineapple, skin & core removed 200g tapioca pearls 400mL water 270mL coconut milk

½ tsp ground cardamom 2 tbsp coconut sugar 2 tbsp extra coconut milk (optional to serve)

Preheat oven to 160°C. Cut round of pineapple in half so one side is flat, enabling you to very finely slice pineapple into flowers. Place slices on baking tray lined with parchment paper and bake for 20–30 mins (or until edges start to brown and curl). 10 mins before pineapple is ready, begin preparing tapioca pudding. Heat small pot over moderate heat and add tapioca to dry roast, stirring constantly, for 2 mins. Add water and bring to low simmer for about 8–10 mins (or until tapioca is transparent). Add coconut milk, cardamom and coconut sugar and stir well to combine and thicken (approx. 2 mins). Divide between 4 small glasses or bowls. Enjoy immediately with pineapple flowers and extra drizzle of coconut milk (optional). EatWell | 91

SPONSOR RECIPES pearl river bridge

Mixed Vegetable & Oxtail Soup

Pearl River Bridge Mixed Vegetable & Oxtail Soup Recipe / Pearl River Bridge Serves: 3

1kg oxtail, chopped 500g potato, chopped 300g carrot, chopped

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 ďŹ&#x201A;avour infusion. Itâ&#x20AC;&#x2122;s so versatile! For more information visit pearlriverbridge.com

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Seasoning 2 tbsp Pearl River Bridge Premium Oyster Flavoured Sauce 3 tsp salt 1 tsp pepper

Blanch oxtail in boiling after for 5 mins. Rinse and drain. Add water to cover oxtail and bring to boil, then reduce heat and simmer on low heat for 1 hour. Add potato, carrot and Pearl River Bridge Premium Oyster Flavoured Sauce and keep simmering for 30 mins. Add salt and pepper for seasoning, then serve hot.

Asian BBQ Wings Recipe / Pearl River Bridge Serves: 4

900g chicken wings, 1 tbsp Pearl River mid-section & drumettes Bridge Premium Oyster Flavoured Seasoning Sauce ⅓ tsp five-spice powder 1 tsp Pearl River Bridge 1 clove garlic, peeled Superior Light Soy & chopped Sauce 1 tsp grated fresh ginger 1 tsp honey 1 tsp sesame oil 1 tsp salt

Asian BBQ Wings

Rinse chicken wings with cold water and pat dry with paper towel. Set aside. Mix seasoning ingredients in bowl and marinate chicken wings in it for at least 1 hour or overnight. Mix honey with 3 tbsp water. Grill wings (brush a little bit of honey water on wings while grilling) until they turn golden brown and nicely charred on both sides. Serve with favourite dressing.

Stir-Fried Spaghetti with Seafood Recipe / Pearl River Bridge Serves: 2

400g uncooked Seasoning spaghetti 2 tbsp Pearl River 20g garlic, chopped Bridge Premium 20g onion, finely Oyster Flavoured chopped Sauce 20g chilli, finely chopped 1 tsp Pearl River Bridge 250g prawns, peeled Superior Light Soy 250g squid, cut into Sauce pieces

Stir-Fried Spaghetti with Seafood

Cook spaghetti according to packet directions. Sauté garlic, onion and chilli until fragrant, add prawns and squid and stir-fry until done. Add seasoning and mix well, serve hot with cooked spaghetti. Enjoy immediately.

Sweet & Sour Fish Balls Recipe / Pearl River Bridge Serves: 2

10–12 fish balls* Sauce 3 tbsp tomato sauce 1 tsp spicy chilli sauce 1 tsp sugar 1 tsp oil

2 tsp Pearl River Bridge Premium Oyster Flavoured Sauce 1 tsp Pearl River Bridge Superior Light Soy Sauce Sesame seeds

Deep-fry fish balls until golden brown. Dish out and set aside. Add all sauce ingredients to pan and stir until the sauces are well blended. Toss in fish balls and coat well with sauce. Dish out and garnish with sesame seeds, then serve. * Fish balls are found in most Asian grocers.

Sweet & Sour Fish Balls

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SPONSOR RECIPES farmers union

Farmers Union Danish with Currants & Blueberry Jam Recipe / Sotiris Laskarides for Farmers Union Serves: 4

Danish with Currants & Blueberry Jam

30mL rum 500g Farmers Union Black & Blond Currants

1 packet flaky pastry 300g blueberry jam 1 egg

Preheat oven to 180ยบC. Put rum and currants in bowl and allow to soak for 10 mins. Strain currants and slightly squeeze them to drain moisture. Open flaky pastry, spread jam on top and sprinkle with soaked raisins. Roll pastry carefully and spread open on large baking pan with baking paper on its surface. Cut with sharp knife into 2cm slices. Smear egg on Danish then bake for 20 mins. Allow to cool and serve. Tip: Try with any variety of jam, nuts or chocolate.

Agricultural Cooperatives Union S.A. in Aeghion, Greece, is the main packer of Corinthian Currants, exporting over 60 per cent of the total crop. For more information visit pesunion.gr/index_en.html

Green Salad with Currants, Walnuts, Apple & Orange Vinaigrette Recipe / Leonidas Frantzolas for Farmers Union Serves: 4

Currants Marinade 20g Farmers Union Black Currants 1 star anise 1 wine glass red Mavrodaphne (type of wine from Achaea, Greece) Vinaigrette 50mL orange juice 15mL virgin olive oil

Green Salad with Currants, Walnuts, Apple & Orange Vinaigrette

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10mL red-wine vinegar 1 tbsp mustard 250g salad greens 3 stalks celery, cut into thin slices 1 Zagora apple (type of Greek apple) or other variety, skin on & thinly sliced 25g walnuts

Place currants, star anise and glass of Mavrodaphne in bowl and leave for 3 hours to marinate raisins. Strain mix, place back in bowl and cover. To prepare vinaigrette, add all ingredients to blender and blend until smooth. Place green salad and celery on large flat plate and drizzle with vinaigrette. Add soaked currants, apple and walnuts. Serve immediately.

Warm Salad with Brown Rice, Currants, Spinach & Chickpeas

Getty images

Pork Meatloaf with Currants, Plums & Apricots

Pork Meatloaf with Currants, Plums & Apricots Recipe / Leonidas Frantzolas for Farmers Union Serves: 4

100g Farmers Union Currants 2 cups Farmers Union Dried Apricots & Plums, sliced 200mL sweet white wine (Vin Liastos, type of Greek wine using sun-dried grapes) or Moschato/Muscat 1 star anise 50mL olive oil 2 onions, grated 2 garlic cloves, mashed 1 small celeriac, grated

Salt & pepper 1 tbsp thyme 1 tbsp Dijon mustard 2kg leg pork, without bones, bought prepared for meatloaf 2 “lemon-cups” (cut 1 lemon in half & squeeze juice; keep remaining lemon half) 60mL sesame oil 800mL warm chicken stock (broth) or vegetable broth

Place currants, apricots, plums, wine and star anise in bowl and leave overnight. The next day, strain mix. In frying pan, heat olive oil and brown onion for 2–3 mins, until translucent. Add garlic, celeriac, salt and pepper and reduce heat, browning for 10 mins or until mix absorbs any juices/liquids. If necessary, add some broth so it doesn’t completely dry out. Remove from heat and sprinkle with thyme, add mustard and currant mix. Stir and taste, adding more seasoning if necessary, then allow to cool. This will be the stuffing/filling. Preheat oven to 180ºC. Spread meat on cutting board and rub with “lemon-cups” and sprinkle salt and pepper on both sides. Spread stuffing with ladle all around meat.

Marinade 60mL sweet white wine (Vin Liastos, type of Greek wine using sun-dried grapes) or Moschato/Muscat 60mL sesame oil Cooked potatoes or cooked rice, to serve

Make sure you leave a meat side with no stuffing, so you can roll it. Roll pork really tight and tie with cooking twine. Smear external layer with sweet wine and sesame oil marinade. Heat sesame oil in pan and slightly brown meatloaf on all sides. Place meatloaf inside crockpot with olive oil and add remaining broth. Cover with baking paper and lid and place in oven for 45 mins. After 45 mins, remove baking paper and bake another 30–35 mins. Finally, remove from oven and allow to cool. Remove twine carefully and cut meatloaf into slices. Serve with juices from pot and cooked potatoes or rice. Serve immediately.

Warm Salad with Brown Rice, Currants, Spinach & Chickpeas Recipe / Leonidas Frantzolas for Farmers Union Serves: 4

50g Farmers Union Black Currants 1 glass Agiorgitiko wine (type of Greek wine) 600g uncooked brown rice 1L vegetable broth, plus dash 2 bay leaves

1 capsicum, chopped 1 rosemary twig 80g cooked chickpeas 30g mayonnaise 60g spinach leaves Sea salt Grated pink pepper

Place currants in bowl and pour over wine. Let marinate for 1 hour then strain currants and dry. Place rice in large bowl and pour over dash of vegetable broth. Add bay leaves, capsicum and the rosemary and let whole mix marinate for 1 hour. Strain rice and remove remaining ingredients. Place rice in wide pot and boil with remaining vegetable broth. When broth starts

boiling, lower heat and leave rice to boil for 20– 25 mins or until all liquid is absorbed. Remove from heat and let rice cool, covered with a towel. Place rice, cooked chickpeas and mayonnaise in bowl and stir well. Add currants, spinach and salt and pepper. Mix and serve in small bowls or on a platter. Serve immediately. EatWell | 95

SPONSOR RECIPES soda press

G’n’T Guilt-Free

Soda Press G’n’T Guilt-Free Recipe / Soda Press Co Serves: 1

1–2 large ice cubes Soda Press Co Organic Indian Tonic Syrup (low-sugar) mixed with sparkling water, 1:6 ratio 30mL good-quality gin Juniper berries & small flowers, to garnish (optional) Soda Press Co’s award-winning Organic Tonic Syrup contains 50 per cent less sugar than standard tonic, making it a refreshingly delicious and healthy drink for spring. For more information visit sodapressco.com 96 | EatWell

Add all ingredients to chilled tumbler or glass. Stir gently. Add juniper berries and small flowers to garnish.

Organic Blueberry & Lime Soda

Organic Blueberry & Lime Soda Recipe / Soda Press Co Serves: 1

Asian Toddy

1 part Soda Press Co Blueberry & Lime syrup 6 parts sparkling water A few large ice cubes Fresh blueberries, to garnish Slice lime, to garnish Add all ingredients to chilled tumbler or glass. Stir gently. Add lime and blueberries to garnish.

Asian Toddy Recipe / Soda Press Co Serves: 1

1 part Soda Press Co Liquorice & Lemongrass Syrup 6 parts hot filtered water Â˝ lemongrass or lime/lemon slice Mix ingredients, stir with lemongrass and allow to sit. EatWell | 97

SPONSOR RECIPES table of plenty Perfect Platter Tips

Table of Plenty Perfect Platter Tips Recipe / Just Grazing Through for Table of Plenty We created Just Grazing Through to share our love of food and styling. Being raised in a large European family, we understand how precious life’s little moments can be and how food can always make them better. We pride ourselves on working with quality produce to create mouth-watering grazing boards for people who share our passion. Read our five tips below for creating the perfect platter. Serves: depends on how many guests

Tip 1: Quality always wins Always go for high-quality produce. This does not necessarily mean expensive, but a fantastic-looking platter can go downhill fast without quality produce. We love Lamanna Supermarket or the South Melbourne Market as our one-stop wonderlands for fresh seasonal produce if you’re in Melbourne. Tip 2: Get colourful The eyes are the gateway to the stomach! This means you have to be creative. Add some berries, slice some blood orange or even add some pink dragonfruit to bump up the colour. Tip 3: A bit of everything Make sure you’re covering all bases on your board. The staple products are cheeses, meats, dips, antipasti condiments, crackers and fresh fruit. Feel free to let your creative juices flow when choosing your products but always try to tick off at least two products from each staple category. You also don’t have to stay savoury: adding sweet products is bold and delicious. Tip 4: Pretty placement If you’ve got all your pieces but don’t know where to put them, we’ve got you covered. Start by placing your cheeses separate from each other but close to the edge of the board for easy access. Use jars or small bowls for your dips and any messy condiments and place them separately on the board. Then build around them: add meat and crackers and begin to fill the gaps with fresh fruit. You can now enjoy the crunchy flavours of Table of Plenty’s Popped Rice Cakes in Rosemary & Sea Salt flavour, using wholesome black rice and ancient grains or Black Pepper & Chia, which are naturally popped with no added nasties. With plenty of goodness and only five calories per rice cake, they’re the ultimate addition to your grazing board. For more information visit tableofplenty.com.au

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Tip 5: Table of Plenty Popped Rice Cakes Don’t forget your Table of Plenty Rice Cakes. They’re light, delicious and healthy, making them the perfect addition to add some crunchy texture to your board.

Beautiful Grazing Board

Beautiful Grazing Board Recipe / Feast & Co for Table of Plenty Enjoy these wonderful little snacks however you like, but we think they’re the perfect partners to have when assembling your next party platter. We spoke to the experts at Just Grazing Through and Feast & Co who gave us their magnificent tips on creating the grazing board of dreams. There’s something about a colourful platter piled with real, whole foods that are timelessly attractive. It’s the refreshingly perfect addition to any event and you’ll be guaranteed to impress. Serves: depends on how many guests

A few different types of cheese, our favourites being brie & Stilton Prosciutto & sopressa Variety of deli products like olives or sundried tomatoes Fresh fruits in season such as bunches of red grapes, fresh strawberries & ruby red grapefruits Dried fruits such as apricots, cranberries & figs Sprinkle some nuts, seeds & dark chocolate A few packets of Table of Plenty’s Black Pepper & Chia Mini Rice Cakes There really is no end to what you can add to your grazing boards. Simply aim for deep colours and textures and never leave an empty space. More flavour means more fun, so always experiment with different combinations Enjoy with friends and family.

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ARTISAN ALLEY nut butters

Nut Butters Nut butters are among the simplest products to produce, making the quality of the nuts sourced extremely important. We speak to three artisan nut butter producers to ﬁnd out exactly how they should be made to get the best results every time. Words / Raquel Neofit

Organic commitment These nut butter producers all follow similar guidelines in their beliefs and processes for creating truly artisanal nut butters. The importance placed on organic, sustainably sourced nuts is paramount to them all. 100 | EatWell

When there is only one ingredient in a jar, the quality of the raw ingredient really comes through in the final product. There’s nowhere to hide, so it’s important that the nuts are treated with respect and handled with love. Tim Wilson, general manager of quality, research and development at Murray River Organics, says, “We buy Australian wherever possible as a part of our commitment to our carbon footprint. It’s not always as easy as we’d like it to be but we try our best.” The problem we face here in Australia, Sheridan says, is that there’s only one large organic peanut farmer and Australians consume more peanuts than we can produce. “When we look at the sustainability models around the world, we also need to consider where particular produce grows best,” explains Sheridan. “There is an argument when it comes to sustainability that sometimes it’s better to grow produce where it grows best. For example, peanuts grow really well throughout Asia because it has the perfect climate for them, whereas because it’s so much drier in Australia we need to incorporate more irrigation.” Many of the peanuts we consume in Australia are grown in China or Argentina, with the larger companies that produce cheaper nut butters importing the Chinese peanuts and the artisanal brands choosing the better-quality organic peanuts grown in Argentina.

In terms of sustainability, nut butter producers have a real advantage: while the nuts need to taste fantastic, they don’t need to look fantastic, avoiding much of the wastage so prevalent today.

Turning nuts into nut butter The roast Neate believes one of the most important factors in producing a peanut butter is the fresh roast. “Wow, it smells amazing,” she says, adding how good it is “working with the constant smell of roasting peanuts all day”. Roasting the nuts before grinding them is an important step in the process. “You have to roast them to bring out that nutty flavour and achieve that buttery consistency,” Sheridan explains. It also cooks off the water contained within the nut while leaving the oils behind. It’s the water contained within the nut that creates a claggy or clunky texture. Milling & grinding Once the nuts have been roasted they are ready to be milled or ground. This process is very simple. “We have a nut mill that we run the nuts through and then we hand-fill every jar,” Sheridan says. The less mechanical intervention, the better. It means the butter has been exposed to less heat treatment. Their milling machine has two metal plates with teeth-like spikes that run backwards and forwards, catching the nuts between the teeth and grinding them down to a paste.

Photos: Getty

here are no right or wrong nuts when it comes to creating nut butter. Peanuts, cashews, almonds, Brazil nuts — they all produce a tasty nut butter without the maker needing to add any extra ingredients to the mix. This is great news for those who love a peanut or almond butter because nuts are full of heart-healthy mono-unsaturated fats. True artisanal nut butters rely on the quality of the nuts and the grinding process. That’s it! “Nut butters are very simple, really,” explains Nick Sheridan from 99th Monkey. “That’s one of the things we love most about them. It’s also why it’s important to source high-quality organic nuts,” he adds. A jar of artisanal nut butter should be 100 per cent nuts. There’s no need to add extra oil as long as the nuts are milled or ground correctly; the natural oil contained within the nut is all that’s needed. Preservatives are another ingredient unnecessary for great nut butter. Nikki Neate from Pic’s Peanut Butter says they place the utmost importance on the quality of their nuts: “It is our non-negotiable commitment to quality. We use only the best peanuts in the world in every jar.”

True artisanal nut butters rely on the quality of the nuts and the grinding process.

The nuts contain enough oils so that once they have been ground they create a smooth, buttery spread ready to be eaten. One important point of difference between an all-natural, artisanal nut butter and a mass-produced nut butter with additives like extra oil or flavours will be the oil content and oil separation within the jar. Big producers add ingredients that help emulsify it into a smooth paste without any oil separation, whereas all-natural nut butter will have some separation of oils. This is a good thing — you want to see some slight oil separation when you pop open that jar. Preservative free All these producers agree there’s no need for a nut butter to contain any preservatives. The oils within the nuts will keep it fresh for around 12 months if you store it in a cool, dry place and avoid keeping it in the fridge, which will just make it hard to spread.

Nut butter variations Sometimes artisanal nut butters will vary slightly in colour, consistency and even a little bit in flavour; it’s the nuts themselves that affect this colour variance. “Almonds from a different farm or a different tree are going to taste slightly different. They grow in different sizes, so they might be roasted for a different length of time,” Sheridan explains. While they may vary slightly in colour or consistency, they will always taste fantastic, though.

A jar of artisanal nut butter should be 100 per cent nuts.

Types of nut butters Different nuts will result in different consistencies depending on how much oil is in the nuts. Hazelnuts, for example, are the oiliest, so hazelnut butter will come out quite runny, “making it easy to get it smooth”, says Wilson. “Cashews are probably the least oily. They come out the thickest, but they’re also a very soft nut, so the consistency of the butter is quite soft,” he adds. Peanut butter The most popular and best known of all nut butters is the Aussie favourite: peanut butter. Most Australian-grown peanuts are high-oleic varieties; there’s a particular element in them that gives them a very long shelf life. The oils don’t turn rancid as fast as other varieties do, naturally preserving the peanut butter. “High-oleic peanuts have 25 per cent more good fats,” Neate says, “so more

monos and polys than regular peanuts, giving it a fat profile more like an avocado or olive oil but with added protein and fibre. Peanuts really punch above their weight when it comes to nutrients. And you don’t need very many.” Nut butter blends There are many more nut butter varieties available in artisanal circles now and they often feature blends of different nuts. “Our ABC nut butter [almond, brazil and cashew nuts] is all organic and 100 per cent nuts,” says Wilson. “No oil, no salt, just the nut — simply roasted nuts, milled and ground in a nut grinder then put into a jar, and there’s not much more to it than that. It’s pretty simple. “Almond is the coarsest, not gritty but coarser in texture, though still smooth and easy to spread,” he adds. Almond butter also has the least amount of calories of the nut butters commonly available.

A simple rule For Neate, the most important thing to remember when choosing nut butter is to buy one with ingredients you can understand. “Real food tastes great with no need for added flavours, preservatives, extra oils and emulsifiers,” she says. “Also, people now really understand the concept of hidden sugars in their foods. We are not talking about ice-cream and cake, the blatant sugary foods, but the sugars added to products to bulk, preserve or replace — say, fats in low-fat products. “Why does peanut butter need sugar in it?” she muses. “It doesn’t.” Raquel Neofit is a recipe developer and freelance writer specialising in food, horticulture, travel and all things lifestylerelated. Follow Raquel’s quest for a “life lived in balance” on Instagram @raquelneofit. EatWell | 101

EATWELL YUMMIES PEOPLE’S CHOICE AWARDS 2018

Y UMMIES

The Winners of the EatWell Yummies Awards 2018 This year, the EatWell Yummies Awards received a record-breaking number of votes. After poring over more than 19,000 reader votes, we couldn’t be more excited to announce the EatWell Yummies Awards winners for 2018. Huge congratulations to you all. “We are thrilled with the engagement of the EatWell readership community in the voting process and would like to congratulate all the participants and winners of the EatWell Yummies Awards,” says EatWell publisher, Janice Williams. EatWell is the magazine of choice for people who are passionate about living a healthy lifestyle, creating delicious food and connecting with fellow foodies. We commenced the EatWell Yummies Awards in 2016 to acknowledge the hard-working, committed people behind the wholefood brands we know and love. We believe it’s important to highlight the dedication, time and eﬀort that go into bringing your favourite brands to life. So, without further ado, here are the EatWell Yummies Awards winners for 2018.

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BEST PANTRY PRODUCT

BEST SUPPLEMENT

Cabot Health Honeylife “We are excited that Honeylife has been chosen as the general pantry product by the EatWell readers. As a brand, our values are to inspire people all around the world to live a healthier lifestyle. Australian manuka honey is the strongest antibacterial honey in the world. Not only do our products taste delicious, they also provide an array of health and medicinal benefits. “Honeylife Australia’s bee products are 100 per cent Australian and highly prized for their superior quality. With

its wide-open spaces, clean natural environment and warm weather, Australia offers perfect conditions for the production of healthy honey. At Honeylife, we pride ourselves on our top-quality honey. Manuka honey, our bestselling product, is used for a wide range of applications, from internal uses such as stomach ulcers, cold and flu therapies and mouth diseases to external uses such as skin conditions and wound infections.” For more, visit honeylife.com.au

“It is such an honour to be chosen by consumers for the EatWell Yummies People’s Choice Awards 2018 as the best supplement. We are thrilled to see that Australians understand the importance of looking after their livers. I have always believed the liver is the key to feeling good and leading a long and healthy life. Livatone Plus is our best-selling, high-potency, multi-action formula that has been used and trusted by people across the world for more than 20 years. This comprehensive and unique formulation is designed to support and strengthen detoxification pathways and to help the body eliminate toxins.

“Cabot Health is an Australianowned health supplement company based in Camden, New South Wales. Cabot Health manufactures its health products in Australia to support Australian manufacturing and also because this country has the highest manufacturing standards in the world. The knowledge Cabot Health provides through award-winning books, informative newsletters and dedicated social media campaigns not only motivates individuals to kickstart and maintain a healthy lifestyle but also ensures they provide support with factual knowledge.” For more, visit cabothealth.com.au

BEST CULTURAL PRODUCT

BEST KITCHEN APPLIANCE

Pear River Bridge

Magimix Australia

“We are so excited that our Premium Oyster Sauce has won the cultural category in the EatWell Yummies People’s Choice Awards 2018. It is very encouraging to win this award! Pearl River Bridge has moved from China to the world as a representative of Oriental cuisine in the international market with remarkable quality and an honourable reputation. We have

been dedicated to delivering the traditional and authentic Chinese condiment to customers all over the world. “Pearl River Bridge Premium Oyster Flavoured Sauce is produced with fresh oysters. It has a strong oyster taste, is ideal for stir-frying or stewing and is delicious as a dipping sauce.” For more, visit au.pearlriverbridge.com

“We are honoured to receive, for the second year in a row, the EatWell Yummies People’s Choice Awards 2018 for kitchen appliances. Magimix is renowned for producing quality appliances and it’s great to see the EatWell readers think so once again. “Magimix Cook Expert, an appliance that matches design with functionality, is necessary in every kitchen. Not only does

the Cook Expert appliance cook a myriad of dishes, from starters to desserts, it can also whisk, steam, blend, puree, mix and make dough in the double-wall stainless-steel thermo bowl. The Cook Expert appliance also converts to a fully fledged food processor, allowing you to effortlessly slice, grate, mince, chop and more.” For more, visit magimixau.com.au

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EATWELL YUMMIES PEOPLE’S CHOICE AWARDS 2018 BEST BEVERAGE

BEST BAKING PRODUCT

Lucky Almond Meal

Tea Tonic “Tea Tonic is thrilled and encouraged to be awarded the best beverage for our Golden Turmeric Blend in the EatWell Yummies Awards. It’s an honour to share our tea range and be acknowledged for our unique blends and quality. “Tea Tonic Founder Lisa Hilbert, a qualified herbalist, sources the best organic

ingredients from Australia and around the world. Her mission is to blend a fun, clever and healthy variety of teas that are interesting and tasty, while also being rejuvenating, relaxing and nourishing on a cellular level. Australian-owned and made, this tea really can be a tonic for health and vitality.” For more, visit teatonic.com.au

BEST BREAKFAST

“It is so exciting that our Lucky Almond Meal has won the baking category in the EatWell Yummies Awards. Every day, people are discovering the versatility of almond meal, whether they are using it in their cakes and muffins, as a thickener in their bolognese sauce, curries and stews, or as an alternative to breadcrumbs to coat fish or chicken. The added bonus is it tastes great and is full of natural goodness! “Lucky is Australia’s favourite brand of almond meal and is a staple in the pantries of all cooks who use almond meal as a wheat-free alternative in

their cooking and baking. Lucky Almond Meal is made from Australian almonds, grown in our own orchards situated in the picturesque Sunraysia, Riverina and Riverland districts. “In August 2017, Lucky Almond Meal was awarded a gold medal at the Royal Agricultural Society of Victoria’s Australian Food Awards. The product received a perfect score of 100 points, judged by a panel of leading independent industry experts against the criteria of taste, flavour, texture and appearance. When you are cooking, you can trust Lucky to bake the difference!” For more, visit luckynuts.com.au

BEST LUNCHBOX & SNACK

Carman’s “The Carman’s team are thrilled to win best breakfast in the EatWell Yummies Awards for our delicious Untoasted Apple, Date & Cinnamon Muesli. It’s fabulous to be recognised by the readers of EatWell magazine, who we know are as interested in nutritious and flavoursome food as we are. This fabulous trophy is now proudly perched in our new Carman’s Kitchen store in Huntingdale, Victoria! “At Carman’s, the consumer is at the heart of everything we do, so to be recognised for our

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gourmet products and amazing flavour combinations means the world to our team. “Carman’s Kitchen is often considered an overnight success but the truth is for over 25 years the team has been working hard to create delicious breakfast options and nutritious snacks. “Carman’s Kitchen is proud of our continued commitment to innovation, nutrition and gourmet flavours and cannot wait to deliver more great products in future.” For more, visit carmanskitchen.com.au

Lucky Oven Roasted Almonds “The team at Lucky are thrilled that our Lucky Oven Roasted Almonds have been recognised with this EatWell Yummies Awards. Increasingly, people are making Lucky Oven Roasted Almonds an everyday snack. They are aware of the need to eat well across the day and they know it’s important to fuel the body and mind with tasty and healthy goodness. Lucky Oven Roasted Almonds make it so easy and enjoyable to snack happy!

“Lucky Oven Roasted Almonds are Australian-grown almonds — grown in our very own orchards — that have been expertly oven roasted (not cooked in oil) to make the ultimate snack. The oven roasting ensures they taste deliciously crunchy and packed with nutrition. Almonds are a natural powerhouse of nutrients such as protein, dietary fibre, healthy fats, vitamin E and many other important vitamins and minerals.” For more, visit luckynuts.com.au

BEST SWEETER STUFF

Zebra Dream “It’s wonderful to win the EatWell Yummies Awards for the Sweeter Stuff category two years in a row! We have worked hard to make our Salted Caramel a truly decadent flavour. I am so glad it’s a favourite. “Zebra Dream began as a humble enterprise in 2012, where small batches of handmade coconut icecream were sold from a self-made ice-cream tricycle at markets and festivals around Melbourne.

“The dream was to create the world’s best organic, dairy-free, vegan ice-cream. Now available nationally, Zebra Dream combines sustainably sourced organic ingredients to create a nutritious and delicious dairy-free icecream. Full of swirls, chunks and surprises, Zebra Dream is pure indulgence and delight at its healthiest.” For more, visit zebradream.com

BEST SPREAD

Mayver’s “The Mayver’s team are delighted to win this award! This lovely recognition is dedicated to the work and effort by all our team that go into making Mayver’s products. It’s also a great validation of our vision to provide a healthier alternative to the current mainstream spreads for all Aussie breakfast tables. By using quality ingredients and a lot of love, the Mayver’s Crunchy Peanut Butter

taste is incredible. As confirmed by the EatWell Yummies Awards! “From the beginning, Mayver’s has stuck to a very simple philosophy. We source the finest ingredients, use a minimal approach to processing and ensure that every ingredient has an integrity and purpose to deliver a healthy product that is naturally better for consumers.” For more, visit mayvers.com.au

BEST DAIRY

BEST CONDIMENT

Procal Dairies

Red Kelly’s

“In recent months, we have cleaned up with nine gold awards, nine silver awards and now an EatWell Yummies Award. This fantastic achievement is even more significant given that we are a family-owned and Australianowned business, as well as one of the last remaining Australianowned dairies. “Procal Dairies is based in the northern suburbs of Melbourne

and close to dairy farms in northern Victoria. At our state-ofthe-art manufacturing site, the highest-quality dairy products are made, including milk, cream, sour cream and our awardwinning Authentic Greek Yoghurt. You can find Procal products in Woolworths stores across Victoria and at selected fruit shops, delis and independent supermarkets.” For more, visit procal.com.au

“Wow! What an honour to have been chosen by the readers of EatWell for the EatWell Yummies Awards. It gives us great encouragement to continue with our salad dressing range. “Red Kelly’s Tasmania’s Sweet Chilli & Lime Dressing is a favourite for many customers. Over the past few years Red Kelly’s has added more flavour with fresh and healthy

Australian ingredients. We have created a great flavour which is low in salt, gluten-free and vegan-friendly. Simply pour over a leafy green salad or add to a warm chicken couscous salad. Red Kelly’s dressings are available in Woolworths, Coles and leading independents Australia wide.” For more, visit redkellystasmania.com.au

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SPONSOR RECIPES cabot health

Alkalising Smoothie

Cabot Health Alkalising Smoothie Recipe / Cabot Health Serves: 2

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. For more information visit drcabotcleanse.com

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1 kiwifruit, peeled 1 green apple, cored & diced 2 cups spinach Juice ½ lemon or lime ½ cup pineapple, cubed ½ cup nuts 2 tbsp hemp seeds 1 cup water 2 scoops Ultimate Body Cleanse powder Handful ice ½ avocado (optional) Place all ingredients in blender and blend until smooth. Serve between 2 glasses.

Berry Avocado Pudding Recipe / Cabot Health Serves: 2

¾ cup blueberries ¾ cup raspberries 1 avocado, peeled & pitted 4 tbsp chia seeds 1 banana ⅓ cup coconut water 2 scoops Gut Cleanse powder Add all ingredients to blender and blend until smooth. Transfer to 2 glasses or bowls, cover and allow to set in fridge for 2 hours.

No-Bake Date & Nut Bars Recipe / Cabot Health Serves: 5 Berry Avocado Pudding

10 dates, pitted & soaked in warm water ⅓ cup melted coconut oil ¼ cup almond butter ¼ cup goji berries ½ cup nuts (walnuts, almonds, cashews) ½ cup seeds (sunflower, hemp, chia) 5 scoops Ultimate Liver Cleanse powder Drain dates. Add dates, coconut oil, almond butter and goji berries to blender or food processor and blend to paste-like consistency. Set aside. Place remaining ingredients in food processor and pulse until nuts are broken into small pieces. Add date mixture back into food processor with nut mix and blend until combined. Line baking tray with baking paper. Transfer mixture to tray and press down evenly. Cover and transfer to fridge or freezer for 30 mins to set. Cut into bars.

No-Bake Date & Nut Bars Fig & Walnut Overnight Oats

Fig & Walnut Overnight Oats Recipe / Cabot Health Serves: 2

½ cup rolled oats 4 tbsp chia seeds ½ cup chopped walnuts 2 scoops Ultimate Liver Cleanse powder 1 cup unsweetened coconut yoghurt Dash water Pinch cinnamon

1 tbsp honey 2 figs diced, plus 2 sliced for topping. 2 tbsp dried cranberries (optional) Divide ingredients evenly between 2 jars and stir. Top with remaining figs. Cover and allow to set overnight. EatWell | 107

SPONSOR RECIPES noshu

Noshu Cinnamon Scrolls Recipe / Noshu Makes: 12 scrolls

Scrolls 125g melted butter or Nuttlex 3 tbsp ground cinnamon 1 Noshu Vanilla Velvet Cake Mix sachet 2½ cups plain flour (plus more for dusting) 2½ tsp dry active yeast 2 cups warm water

Cinnamon Scrolls

With Noshu baking mixes, everyone can create decadent, sugar-free desserts from their favourite recipes! Made with natural sweeteners, these versatile mixes are high in ﬁbre and are vegan adaptable. Available nationally at Woolworths in the baking aisle. For more information visit noshu.com.au/cake-mixes 108 | EatWell

Natural sweetener of choice equivalent to ½ cup sugar ¾ cup chopped nuts such as pecans or walnuts Glaze 1 Noshu Vanilla Velvet Icing Mix sachet 3 tbsp milk or nut milk

Preheat oven to 180°C. Brush large baking tray or ceramic dish with melted butter and dust with 2 tbsp cinnamon. In large mixing bowl, mix together dry cake mix sachet, flour and yeast. Pour warm water into mixture and, using hands, fold mixture into a dough. Transfer dough to floured surface and knead for another 5 mins. Using another large mixing bowl, lightly grease sides with oil. Transfer kneaded dough to this bowl, place more oil on top of dough and cover top with tea towel. Place in warm spot for 1 hour and allow to prove until dough doubles in size. Remove dough from bowl, transfer to floured surface and use rolling pin to flatten and spread dough to 1cm thickness. Brush dough with remaining melted butter until dough is evenly coated. Mix together natural sweetener and remaining cinnamon in separate bowl and sprinkle over surface of dough. Sprinkle chopped nuts evenly over surface of the dough. Roll up dough by picking up edge closest to you, pinching slightly and curling dough away from you (roll tightly so you get multiple layers in your scroll). You should have 1 long logshaped piece of dough from which you can cut individual pieces. Cut log into 5cm-long pieces and place each piece filling-side up in baking dish. Bake uncovered for 25 mins, or until scrolls have browned on top and doubled in size. While scrolls are baking, prepare glaze. To make glaze, add Noshu Vanilla Velvet Icing Mix sachet to small bowl and whisk till smooth with 3 tbsp milk of choice. Remove scrolls from oven, pour glaze over tops evenly then return to oven for a further 10–15 mins until scrolls are fully cooked through and glaze has become thick and sticky. Serve warm.

Peanut Butter Choc Chip Cookies Recipe / Noshu Makes: 24 cookies

1 Noshu 99% Sugar Free Cake Mix (Chocolate or Vanilla)* 200g butter, melted ⅓ cup oil or 280g Greek yoghurt

2 large eggs, cracked & whisked or prepared egg replacer Mix-ins such as chocolate chips or peanut butter

Preheat oven to 170°C. Pour contents of 1 Noshu 99% Sugar Free Cake Mix sachet into large mixing bowl. Add wet ingredients to cake mix and fold mixture into “dough” using hands or spatula. The dough will be a little wetter and stickier than traditional cookie dough. Fold any desired mix-ins into dough. Spoon dough into 24 evenly sized balls on baking tray lined with baking paper. Press down slightly on each ball so they are round and evenly shaped. Bake for 15–20 mins or until slightly golden-brown. Transfer to cooling rack and allow to cool for 30 mins before eating. * You will only need the dry cake mix sachet.

Strawberry Cupcakes Recipe / Noshu Serves: 24 Peanut Butter Choc Chip Cookies

Cupcakes 1 Noshu 99% Sugar Free Vanilla Velvet Cake Mix 250mL milk of choice or water 120g butter, melted 3 extra-large eggs or prepared egg replacer

Frosting 70g butter, room temperature 1 Noshu 99% Sugar Free Vanilla Velvet Frosting Mix 2 tbsp milk Natural pink colour & strawberry flavour

Strawberry Cupcakes

Preheat oven to 170°C. Line 24-cupcake pan with cupcake liners. Combine packet cake mix, milk, melted butter and eggs in large mixing bowl. Beat with electric mixer using whisk attachment on medium speed for 2 mins. Divide mixture evenly across 24 cupcake liners using ice-cream scoop or large spoon. Bake for 12–15 mins until slightly golden and a skewer inserted comes out clean. Allow to cool on wire rack before frosting. For frosting, beat room temperature butter in medium mixing bowl on high speed for 2 mins until pale and creamy. Add frosting mix gradually, beating for an additional 2–3 mins until frosting is smooth. Add milk and beat on high for further 3–4 mins until frosting is aerated and doubled in volume. Add natural pink colour and strawberry flavour, as desired. Frost cooled cupcakes using knife or piping bag and decorate as desired. EatWell | 109

COOKBOOK REVIEW slow down and grow something

Grow the Good Life

Garlic & Parsley Butter

Garlic & Parsley Butter Makes: ½ cup butter

This is an edited extract from Slow Down and Grow Something by Byron Smith with Tess Robinson, published by Murdoch, RRP AU$39.99

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In small bowl, combine all ingredients. Mix well until parsley is distributed evenly. Spread large piece of baking paper on kitchen bench. Place butter mixture in centre of paper and shape

it as best you can into a log. Tightly wrap log with baking paper and secure ends with twine or twist ties. Roll wrapped log back and forth to create a compact, even shape. Chill butter in fridge for 1–2 hours or until firm. Will keep in fridge for 3 weeks and in freezer for 10–12 weeks. Tip: Depending on what you have growing, you could replace the parsley with sage, thyme, oregano, rosemary or chives.

Fennel & Pear Slaw Serves: 4 as a side 2 tsp honey Juice 1 lemon 3 tbsp olive oil 1 tsp wholegrain mustard ⅔ cup slivered almonds 4 fennel bulbs (tough outer layer removed), thinly sliced 4 pears, thinly sliced 1 tsp caraway seeds Salt & freshly ground black pepper, to taste Fennel fronds, to serve Place honey, lemon juice, olive oil and wholegrain mustard in glass jar. Seal jar and shake well to fully combine ingredients. In frying pan over medium heat, lightly toast slivered almonds until golden brown.

Toss fennel slices, pear slices, slivered almonds, caraway seeds, salt and pepper in bowl. Drizzle honey mixture over top. Garnish with fennel fronds and serve. Tip: Feel free to add some finely shaved radish if you have them popping up in the garden. Fennel & Pear Slaw

Photography by Alex Carlyle (location), Rob Palmer (food)

e felt so inspired flicking through Slow Down and Grow Something that we strolled down the road to the local fruit market to pick up ingredients for the featured Fig & Rosemary Tart recipe! If a cookbook can get us into the kitchen that fast, it’s safe to say that author Byron Smith and his partner Tess Robinson have created a masterpiece. An expert horticulturist and all-round nice guy, for years Smith has been designing, installing and maintaining edible food gardens on Australia’s east coast for his business, Urban Growers. In the book, Smith shares everything he’s learnt on the job, inviting you into the world of gardening and the joy that comes with slowing down and getting your hands dirty. You’ll learn tricks for building healthy soil, growing seeds and seedlings, succession planting, harvesting tips and caring for chooks, worms and bees. There’s just so much in this gardening how-to meets cookbook! Smith works alongside Robinson, founder of the branding agency Smack Bang Designs and creator of the many delicious, healthy and simple seasonal recipes you’ll find in the book, and together the influential couple have penned an antidote to the relentless pursuit of “doing it all”. Instead of getting swept up in all that faff, they remind you that it’s time to slow down, grow something and enjoy the good life.

125g unsalted butter, softened to room temperature ¼ cup finely chopped parsley 2 garlic cloves, minced 1 tsp coarse sea salt 1 tsp freshly ground black pepper

Japanese-Style Bok Choy Salad Serves: 4 as a side ½ cup mirin (rice wine) 1 heaped tbsp white miso paste 1 tbsp rice vinegar Juice ½ lime 2 tbsp peanut oil, divided in half 1 garlic clove, sliced on mandoline

1 tsp grated fresh ginger 2½ tbsp sesame oil 4 bok choy bulbs, sliced in half lengthways ⅓ cup roasted cashews, finely chopped 1 tsp black sesame seeds Chilli flakes, to taste

In small bowl, mix together mirin, miso, rice vinegar and lime juice until miso has completely dispersed. In medium saucepan, heat 1 tbsp of peanut oil over high heat. Add garlic and ginger and stir for 30 secs, then add miso mixture and cook for about 1 minute; mixture should thicken up slightly. Remove saucepan from heat and stir in sesame oil. In large frying pan, heat 1 tbsp of peanut oil over high heat. Add bok choy and cook for about 5 mins or until outer edges of stalks start to brown and crisp up. Remove frying pan from heat. Place bok choy on serving plates and drizzle miso mixture over. Sprinkle with cashews, sesame seeds and chilli flakes. Serve immediately, while bok choy is still hot and crispy.

Japanese-Style Bok Choy Salad

Fig & Rosemary Tart Serves: 10 Base 1½ cups chickpea flour (besan) ¾ cup almond meal ¾ cup coconut sugar (or raw demerara sugar) Pinch salt 1 heaped tbsp finely chopped rosemary 2½ tbsp melted coconut oil or butter

Baked Figs 8–10 figs Honey, to drizzle Filling 250g cream cheese 500g ricotta cheese ½ cup honey Juice & zest ½ lemon

Preheat oven to 180°C. Lightly grease 22cm round cake tin with coconut oil or butter. Combine chickpea flour, almond meal, sugar, salt and rosemary in bowl. Add oil and rub it in with your until mixture begins to stick together. Spread mixture evenly over base of cake tin. Bake for 12–15 mins or until base begins to change colour slightly. Remove cake tin from oven and allow to cool completely. For baked figs, slice figs in half and place on baking tray. Drizzle with honey and bake for 15–20 mins. You want the figs to start caramelising but still hold their shape. Remove figs from oven and set aside. Meanwhile, make filling. Place cream cheese, ricotta cheese, honey and lemon (juice and zest) in food processor and blend until mixture is creamy and smooth. Spoon mixture onto cold base and spread evenly. Return tart to oven for 25–30 mins or until centre is custard-like. Remove tart from oven. Top tart with baked figs. Place tart in fridge for at least 2 hours before serving. Tip: Feel free to replace figs with roasted pears in the cooler months.

Fig & Rosemary Tart

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SEASONAL PRODUCE spring

What's in Season? These are the fruits and vegetables that are in season and so will be the freshest.

SPRING Vegetables Artichoke Asian greens Bok Choy, Choy Sum, Gai Laan, Wonga Bok Asparagus Avocados Beans Broad and Green Broccoli Cabbage Carrot Cauliﬂower Choko Cucumber Leek

Lettuce Mushrooms Morel Onions Salad and Spring Peas Green, Snow and Sugar Snap Sweet Potato, Potato, Pumpkin Silverbeet Spinach Watercress Zucchini Flowers

Fruit Apples Lady Williams Banana Cherry Cumquat Grapefruit Pink and Yellow Lemon Loquat Lychees Mandarins Ellendale and Murcot Mango

Melons Honeydew, Rockmelon and Watermelon Oranges Blood and Seville Papaya Pawpaw Pineapple Smooth Leaf Starfruit Strawberries Tangelo

SEASONAL TIP Colour of skin does not give a guide to a grapef ruit ’s quality. Choose grapef ruit that is heavy for its size and has smooth skin.

114 | EatWell

Looking for Great Gift Ideas this year? THE 2019 WALL CALENDARS HAVE LANDED There is a little something for everyone — that will last them all year!

BACK DAY

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ASTROLOGY

Moon Calendar 2019

2019 CALENDAR

Paris

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2 0 1 9 C A L E N DA R

2019 CALENDAR

2019 CALENDAR Pension Pay Date

March

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“Family is the mos t thing in the – Princess wo Dia

1 FRIDAY 2 SATURD AY 3 SUNDAY

2019 ily Planner

4 MONDA Y 5 TUESDA Y

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13 WEDNE SDAY

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a game, “Tennis is just ver.” family is fore liams – Serena Wil “Ou O r jjob b is, ﬁrst and foremost, to make sure our family is whole.” – Mic helle Obama a “In time of test, family is best.” – Burmese Proverb

13 WEDNESDAY

16 SATURD AY 17 SUNDAY 18 MONDA Y 19 TUESDA Y 20 WEDNE SDAY

August

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where “A family is a place with contact minds come in Buddha one another.” –

21 THURSD

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24 SUNDAY

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29 MOND AY 5 FRIDAY Y 30 SATURD 6 TUESDA AY SDAY 31 SUNDAY 7 WEDNE AY

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6 WEDNE SDAY 7 THURSD

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STAY BEAUTIFUL

MARCH

Name

7 TUESDAY

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17 SUNDAY

18 MONDAY 19 TUESDAY 20 WEDNESDAY 21 THURSDAY 22 FRIDAY 23 SATURDAY 24 SUNDAY 25 MONDAY

AY 8 WEDNESD 26 TUESDAY 9 THURSDAY 27 WEDNESDAY 10 FRIDAY 28 THURSDAY 11 SATURDAY 29 FRIDAY 12 SUNDAY 30 SATURDAY 13 MONDAY

To see the full 2019 calendar range, visit paperpocket.com.au now

EatWell what's on

What’s On What’s coming up for you November, Melbourne, VIC Good Food Month It’s that wonderful time of year again when Good Food Month graces the city of Melbourne and showcases the city’s finest eating destinations. If you haven’t explored Melbourne’s leg of Good Food Month, why not get yourself down there for a monthlong celebration of food? Shining a light on Melbourne’s finest cafes, restaurants, bars and breweries, Good Food Month offers events the whole family can enjoy. From world dinners, pop-up parties and breakfast clubs to classes, talks, tours and workshops, all you’ll need is a notebook and an empty stomach. You’ll leave feeling full and inspired! goodfoodmonth.com/melbourne

October 6–7, Melbourne, VIC Gluten Free Expo Do you stick to a gluten-free diet? Whether it’s for health reasons or personal choice, you, like us, must be thrilled with the plentiful glutenfree options emerging in the market. And now there’s an entire two-day event dedicated to gluten-free living — The Gluten Free Expo. Held in Melbourne in early October, the expo offers gluten-free foods from more than 70 exhibitors along with expert speakers and cooking demonstrations. Unsure of how to cook your gluten-free pasta to perfection? Watch chefs prepare delicious food live on stage, pick up wonderful tips and tricks and expand your gluten-free repertoire. glutenfreeexpo.com.au/melbourne

November 1–4, Auckland, NZ Taste of Auckland Looking for your next food adventure? Get your friends together and head to the Taste of Auckland! Each year, the organisers assemble a lineup of some of the most innovative and exciting chefs and set them up with fully functional kitchens so they can recreate the magic that made them world-class. Said to be New Zealand’s best-loved culinary festival, the Taste of Auckland shares the excellent produce, fine cuisine and great wine the island has to offer. But it’s not just food and wine that have made this festival famous. Dance to fabulous live music, learn chefs’ secrets and explore the picturesque city of Auckland. tasteofauckland.co.nz

116 | EatWell

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 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

Photos: Getty

September 22, Mudgee, NSW Flavours of Mudgee Has Mudgee been on your foodie must-visit list for a while? The Flavours of Mudgee event, happening in late September, highlights the region’s renowned wineries and vineyards. Mudgee is an ideal destination for tourists, especially those interested in gourmet produce — as we know most of you are! Offering local food, wine and produce served right in the heart of the city, this wonderful one-day event brings the region comes alive as it coincides with the Mudgee Wine & Food Festival. Extend your stay and explore all that Mudgee has to offer, such as cycling, canoeing, gold-panning, stargazing, bushwalking and, of course, sipping fine wine at one of Mudgee’s many wineries. mudgeewine.com.au

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RECIPES cooking with lamb

Danielle’s Moroccan Lamb Mince

Cooking With Lamb When cooked well, lamb can melt oﬀ the bone and into your mouth. It’s also an incredibly versatile protein source that can be added to a delicious variety of dishes combining it with other healthful ingredients. Make the most of your lamb with delicious, nutritious meals such as Lamb Kofta; Moroccan Lamb Mince; Lamb Shanks, Bacon & Lentil Hotpot; Lamb Korma with Spiced Cauliﬂower Rice; Greek-Style Lamb Skewers; Slow-Cooked Rosemary & Garlic Lamb; and Za’atar Lamb Flatbreads. Moroccan Lamb Mince

Lamb Koftas

Recipe / Danielle Minnebo This dish would go beautifully with my Carrot, Cumin & Lemon Salad, which you can find on page 26. Serves: 4

Recipe / Danielle Minnebo This is a colourful and tasty dish to serve when you have a group of people over for dinner. You can serve it as a starter or as part of a main with some flat bread, hummus and haloumi. Serves: 4

1 tsp ground coriander 1 tsp sumac 1 tsp sea salt ¼ cup chopped flat-leaf parsley 1 cup Greek yoghurt 1 pomegranate, seeds only

Heat olive oil in large frypan over medium heat. Add onion and garlic and cook for 5 mins until soft and caramelised. Add lamb mince, cinnamon, cumin, coriander, sumac and sea salt. Cook for a further 10 mins, making sure you’re stirring continuously so lamb mince is broken up. Turn heat to high and cook for a further 5 mins. This will help create crispy edges to lamb mince. Remove from heat, add chopped flat-leaf parsley and mix through. Add Greek yoghurt to base of a large serving platter and spread across bottom of platter. Top with lamb mince and sprinkle over pomegranate seeds. Top with more fresh flat-leaf parsley and serve immediately. 118 | EatWell

500g organic lamb mince ½ red onion, finely diced ¼ cup currants 1 tbsp dried mint 1 tbsp ground cumin 1 tsp sea salt 1 egg

¼ cup almond meal 3 tbsp olive oil 1 cup Greek yoghurt 1 lemon, cut into segments ¼ cup fresh mint leaves 1 tsp smoked paprika

Add lamb mince, red onion, currants, dried mint, cumin, sea salt, egg and almond meal to bowl. Mix together until well combined. Take small amount of mixture and shape into oval shape, continuing until you have used up all mixture and have approx. 20 koftas. Heat 1 tbsp olive oil in large frypan and add koftas, making sure not to overcrowd pan and leaving some space between koftas. Cook on each side for 6 mins on medium heat until golden-brown and cooked through. Continue process until you have cooked all koftas. To serve, use flat serving plate. Spread Greek yoghurt along bottom and place koftas in yoghurt around plate. Place lemon segments in between koftas and scatter over fresh mint leaves and some paprika.

Photography: Danielle Minnebo

1 tbsp olive oil 1 red onion, finely diced 1 clove garlic, crushed 500g lamb mince 1 tsp ground cinnamon 1 tsp ground cumin

Danielleâ&#x20AC;&#x2122;s Lamb Koftas

You can use this colourful, tasty dish as a starter or as a main.

EatWell | 119

RECIPES cooking with lamb

Lee’s Slow-cooked Lamb Shoulder with Rosemary, Sage & Lemongrass

Slow-cooked Lamb Shoulder with Rosemary, Sage & Lemongrass Recipe / Lee Holmes This slow cooker recipe is perfect for those cooler nights when you want a hearty but healthy meal that will make you feel warm inside. With lamb that melts off the bone and into your mouth, this recipe is super simple and can be put together in the morning and left until the afternoon. Paired with baked vegetables, this meal is a perfect combination of soft and crispy textures. Serves: 4 Danielle’s Lamb Massaman Curry

Recipe / Danielle Minnebo A traditional Thai massaman curry is made with beef rather than lamb. However, I find the flavours work really well with lamb and result in a beautiful, rich curry. In this recipe I have used a good-quality store-bought massaman paste; it makes for a quick and easy recipe. Serves: 4

3 tbsp coconut oil 200g good-quality massaman curry paste 2 large lamb shanks (use 4 if small) 2 tins coconut milk 2 tbsp fish sauce 2 tbsp coconut palm sugar 1 cup water

1 cup dry-roasted unsalted peanuts 4 potatoes, cut in half 3 carrots, cut into chunks 1 onion, chopped ¼ cup dry-roasted unsalted peanuts Cooked rice, to serve Steamed greens, to serve

Preheat oven to 175°C. Heat coconut oil in large cast-iron pot, add curry paste and cook for 5 mins, stirring constantly. Add lamb shanks and cook on each side for 2 mins until sealed, then remove. Add coconut milk, fish sauce and coconut palm sugar. Give everything a good mix until well combined and bring to simmer. Add 1 cup peanuts and water to small food processor and blend to smooth paste. Pour mixture into pan and mix until combined with sauce. Add lamb shanks, along with potato, carrot and onion. Make sure everything is mostly covered with sauce and cover. Bake for 3 hours until sauce has thickened and lamb is falling off the bone. Serve topped with remaining dry-roasted peanuts along with rice and steamed greens. 120 | EatWell

In slow cooker, place lamb shoulder, pour over stock, add lemongrass, lemon juice, apple-cider and tamari. Cook on low for 6 hours, or until meat is tender and falls off bone. Preheat oven to 200ºC when lamb is almost ready. Place vegetables with olive and garlic and herbs in tray and place in oven. Bake for 25 mins or until crispy. Serve vegies with lamb. * Available at Asian grocers or health-food stores.

3 carrots, peeled 3 zucchini, chopped in batons 1 tsp chopped sage 2 sprigs rosemary 6 cloves garlic, peeled 2 tbsp olive oil

Lamb Broth Recipe / Lee Holmes Think before you throw out the trimmings and bones from your next lamb roast. Lamb broth will provide similar nutritional benefits to your gelatin-rich beef broth, but with the comforting flavour of lamb to add variety to your soups. You can also have it on its own for a nutritious and gut-friendly soup. Makes: 1L

60mL extra-virgin coconut oil 1kg lamb marrow bones 2L filtered water 2 carrots, peeled & roughly chopped 2 celery stalks, roughly chopped 3 garlic cloves 1 onion, peeled & quartered 1 bay leaf 2 tbsp apple-cider vinegar Celtic sea salt & freshly cracked black pepper, to taste Preheat oven to 200°C. Place flameproof casserole dish on stovetop over medium heat and melt coconut oil. Add bones and stir to coat. Add lid and transfer casserole dish to oven. Bake for 30

mins or until bones are browned. Transfer to stovetop, cover with filtered water and add remaining ingredients, including seasoning. Bring to boil, then reduce heat as low as possible and simmer for 4–6 hours. Add a little more filtered water from time to time if necessary. Remove from heat and allow to cool, then strain and refrigerate until fat congeals on top. Skim off fat and store stock in airtight container in fridge or freezer or freeze in icecube trays. Tip: You can make bone broths in a slow-cooker. Cook on low for up to 24 hours, topping up with filtered water if it reduces too much.

Photography: Lee Holmes from Heal Your Gut, Murdoch Books, Danielle Minnebo

Lamb Massaman Curry

1 lamb shoulder 500mL lamb stock ½ tsp lemongrass powder* 2 tbsp lemon juice 1 tbsp apple-cider vinegar 1 tbsp tamari

RECIPES cooking with lamb

This delicious broth uses all the trimmings from your lamb roast.

Leeâ&#x20AC;&#x2122;s Lamb Broth

EatWell | 121

RECIPES cooking with lamb

Lee’s Lamb Moussaka

Georgia’s Lamb Korma with Spiced Cauliflower Rice

Lamb Moussaka

One large eggplant, sliced, salted & drizzled or sprayed with olive oil 2 tbsp olive oil

2 cups tomato passata 2 tbsp tomato paste 1 cup bone broth (optional) 2 tsp oregano

Lamb Layer 2 cloves garlic, sliced 750g minced lamb or beef 1 tin chopped tomato

500g thick yoghurt (pot-set is good) ¼ cup nutritional yeast flakes

In frying pan, fry eggplant and olive oil over medium–high heat in batches until browned. This should be about 2–3 mins on each side. Transfer to plate and set aside. Pan-fry garlic in heavy-bottomed saucepan. Add mince and cook until browned, stirring frequently to remove any clumps. Add remaining ingredients and stir. Reduce heat to medium–low to reduce sauce until nice and thick, and liquid has evaporated. Meanwhile, preheat oven to 180ºC and grease baking dish. Place layer of cooked mince at bottom and top with eggplant slices, then add yoghurt and smooth on top. Repeat until all the three layers are complete: lamb, eggplant and yoghurt. The top layer should be yoghurt with sprinkle of nutritional yeast flakes. Bake for about 20 mins until golden. 122 | EatWell

Lamb Korma with Spiced Cauliﬂower Rice Recipe / Georgia Harding One of my favourite ways to eat lamb is in a slow-cooked curry. Despite the long list of ingredients, this dish is actually very easy to make and is a beautifully spiced, delicious meal. Serves: 4

1–2 large cloves garlic, peeled 2–3cm fresh ginger, peeled Small red chilli, to taste (or add individually at the table to control heat) 100g almonds 100g cashew nuts 200mL full-fat natural or coconut yoghurt 200mL coconut water 2 tbsp ghee or coconut oil 1 large onion, sliced 1 cinnamon quill 5 cardamom pods, bruised slightly with top of knife handle 3 whole cloves 1 bay leaf 2 tsp ground coriander 1 tsp ground turmeric 2 tsp garam masala 1kg lamb shoulder, diced 1 cup cooked or tinned chickpeas, drained & rinsed Juice ½ lemon Large handful coriander leaves, roughly chopped Cauliflower Rice 1 tbsp ghee or coconut oil 1 small red onion, finely diced 1 small cauliflower, broken into pieces 1 tsp cinnamon, ground Good pinch sea salt Salad greens or steamed vegies, to serve

Preheat oven to 150°C. In food processor, pulverise garlic, ginger, chilli, almonds and cashew nuts until paste is formed. Scrape down sides, add yoghurt and coconut water and blend until well combined. Set aside. On stovetop, heat ovenproof dish (with lid) and add coconut oil or ghee to melt. Add onion and cinnamon quill, cardamom, cloves, bay leaf, ground coriander, turmeric and garam masala to the dish. Cook over low heat for couple of mins until fragrant. Add lamb pieces and mixture from food processor and stir well to combine. Put lid on dish and place in preheated oven to slow cook for 2 hours. Add chickpeas and cook for 1 more hour or until sauce has thickened and meat is tender. Stir in lemon juice and fresh coriander. Start cauliflower rice just before korma is ready. In pan, heat ghee or coconut oil over moderate heat. Add onion and sauté until soft (couple of mins). Put cauliflower in food processor and pulse to rice-like consistency. Add to pan with cinnamon and salt and sauté for a couple of mins, stirring constantly until it is just starting to soften. Serve cauliflower rice with lamb korma immediately with green salad or side of steamed vegies.

Photography: Lee Holmes, Georgia Harding

Recipe / Lee Holmes Before the days of pasta made from zucchini and pizza bases made out of cauliflower, the Greeks were making lasagne out of eggplant. Who knew they were so food-forward? If we’re going to talk about all things Greek and dreamy, we have to speak about moussaka. If you’ve never heard of moussaka, it’s similar to a lasagne; it uses silky and smoky eggplant, lamb mince with a gorgeous tomato-based sauce with lots of delicious herbs and spices and a creamy, cheesy layer. If that’s not a plan for perfection, I don’t know what is! Serves: 4

Georgia’s Lamb Shanks, Bacon & Lentil Pot

As a slow-cooked meal, this dish is nourishing, easy and aﬀordable.

Lamb Shanks, Bacon & Lentil Pot Recipe / Georgia Harding This delicious slow-cooked one-pot meal is so nourishing and easy to prepare. You don’t really need a whole shank per person here. I’m all for spending extra money on quality meat, buying less of it (so it’s still affordable) and bulking it out with other good stuff (like vegies and lentils). Not only is this approach kinder to your pocket and the environment but it’s also a healthier way to eat. Serves: 4

2–3 lamb shanks, depending on appetite & size of shanks 2 onions, diced 1–2 large cloves garlic, sliced 1 tin brown lentils, drained & rinsed, or 1 cup cooked brown lentils 3–4 carrots, roughly diced 3–4 rashers free-range or organic nitrate-free bacon (short cut), roughly diced 2 cups sliced Swiss brown or button mushrooms 2–3 stems celery, diced 1 cup chicken or lamb stock or broth ¼ cup red wine 2 tbsp chopped fresh rosemary (or 1 tbsp dried) Sea salt & black pepper Handful finely chopped parsley, to serve

1 zucchini, eggplant or parsnip, diced (optional) Mashed potato, steamed vegies, salad or cooked brown rice, to serve Preheat oven to 150°C. Place lamb shanks in large ovenproof dish (with lid). Add all ingredients (except parsley) and stir to combine. Make sure lamb shanks are toward bottom of dish and covered with liquid and other ingredients. Place lid on pot and place in oven to cook for 3 hours. Sprinkle with finely chopped parsley (a good way to hide this very nutritious green) and serve with either mashed potato, steamed vegies, a green salad or cooked brown rice. EatWell | 123

RECIPES cooking with lamb Georgia’s Lamb Shoulder with Fresh Mint Chutney

Lamb Shoulder with Fresh Mint Chutney Recipe / Georgia Harding One of my all-time favourite meals, this slow-cooked lamb shoulder is a firm family favourite. The zesty fresh mint chutney complements the richness of the meat and is so much more nourishing than any store-bought mint jelly. Serves: 4–6

Raquel’s Greek-Style Lamb Skewers

Greek-Style Lamb Skewers Baste 2 tbsp rosemary leaves, finely chopped 1 clove garlic, peeled & crushed 1 tbsp extra-virgin olive oil 1 tsp sea salt Grind black pepper, to taste Mint Chutney Large bunch mint (approx. 1 cup), leaves picked off 1 clove garlic, crushed 1–2 red chillies, whole Pinch sea salt Juice 1 lemon 1 tsp red-wine vinegar

Preheat oven to 250°C. Prepare baste by mixing all ingredients together in small bowl. Place lemon halves in large roasting tray, flesh side up. Sit lamb on top of lemons (so lemon acts like a rack). Pierce flesh of lamb with paring knife 12–14 times. Push slivers of garlic into holes. Rub lamb with marinade and add water to bottom of tray. Cover with foil, making sure edges are sealed well. I use at least 3 pieces of foil and tuck it under the tray so it’s firmly sealed. The lamb needs to steam to make it fall apart when done. Any gaps in the foil and it can dry out, so take your time and seal it carefully. Place in oven and immediately turn down to 150°C. Cook for 3–4 hours. While lamb is cooking, make chutney by combining mint, garlic, chilli and salt in food processor and processing to a paste. Mix in lemon juice and red-wine vinegar and store in airtight container in fridge until lamb is ready to serve. When lamb is ready, remove foil and put under grill for 5 mins or until top is crispy. Rest lamb for a few mins before serving with mint chutney and tongs to pull apart meat. I love this with a big fresh salad or steamed vegies simply dressed with lemon juice, olive oil, salt and pepper. 124 | EatWell

Recipe / Raquel Neoﬁt I learnt this recipe from a good Turkish friend about 20 years ago. I’ve changed it slightly, but it’s still a favourite. Serves: 1–2

Lamb rump, sliced into 1cm cubes 1 red capsicum, cut into 2cm cubes 1 onion, peeled & cut into 2cm cubes Marinade Olive oil 1 tbsp dried oregano Zest & juice 1 lemon Freshly ground salt & pepper 1 clove garlic, finely chopped Handful rocket Red cabbage, thinly sliced Olive oil & lemon juice, for dressing

Thread lamb, capsicum and onion on skewers, repeating until skewer is full. Repeat with remaining skewers. Make marinade in bowl or jar. Lay skewers in baking dish and pour over marinade. Marinate for 1 hour. Heat grill pan or BBQ over high heat and grill skewers until lamb is cooked to your liking. Serve with a simple rocket and red cabbage salad drizzled with olive oil, lemon juice and seasoned with salt and pepper. Enjoy immediately.

Quick Za’atar & Lamb Flatbreads Recipe / Raquel Neoﬁt I love cooking these flat breads when I’m craving something delicious but don’t have a lot of time or energy to cook. Serves: 2

200g lamb mince Salt & pepper, to season 2 flatbreads or pizza bases 2 tbsp za’atar spice mix Olive oil Preheat oven to 225°C. Season lamb mince and break it up with fingers. Divide between flat breads and press meat down on bread. Evenly distribute za’atar over lamb, drizzle with olive oil and bake until outside crust is golden and lamb cooked right through. Tip: Cook these in a lidded BBQ on a pizza stone or terracotta plate for a great wood-fired flavour.

Raquel’s Quick Za'atar & Lamb Flatbreads

Photography: Raquel Neofit, Georgia Harding

1 lemon, halved & bases trimmed evenly so they can sit flat 1 lamb shoulder (1.5–2kg) bone in (if it has the shank attached, have your butcher cut the tendon at the base so it doesn’t pop up and pierce the foil when it’s cooking) 6–7 small cloves garlic, peeled & halved (quartered if large) ⅔ cup water

Slow-Cooked Rosemary & Garlic Lamb Recipe / Raquel Neoﬁt This recipe is best cooked in a cast-iron pot but, if you don’t have one, any pot or casserole dish with a lid will do the job. Serves: 4–6

1kg lamb shoulder or leg 6 sprigs rosemary 1 head garlic, whole cloves bruised with back of knife

1L stock ⅓ cup honey ¼ cup balsamic vinegar 10 juniper berries Salt & pepper

Place all ingredients in pot, cover and cook in a 125°C oven for 5 hours. Remove lamb from pot, pull apart and spoon over some of the juices. Tip: Lamb leg and shoulder can be quite fatty. If you feel there’s too much fat in the sauce, remove the meat and allow the sauce to cool. The fat will settle on top and you can scoop it off, then reheat the sauce to drizzle over your lamb.

Raquel’s Slow-Cooked Rosemary & Garlic Lamb

EatWell | 125

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That’s Amore Cheese Fiore di Burrata is fresh handmade mozzarella with a drop of seasoned cream in the centre. The cheese is a smaller version of the Burrata and ideal for single portions. Originally from Puglia, its name comes from its creamy, buttery centre: burro means “butter” in Italian. Once the cheese has been cut, the soft and creamy centre slowly runs onto the plate and makes every dish decadent and delicious. W: thatsamorecheese.com.au

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Coﬀex Coﬀee

Cabot Health’s bestselling, highpotency, multi-action liver formula is designed to completely support and protect the liver. It may assist in the removal of toxins, increase fat burning, reduce inflammation and improve digestive function. W: cabothealth.com.au

Coffex award-winning coffee is a blend of high-altitude-grown beans that are Fairtrade and certified organic. Specially roasted and blended to produce a smooth, medium-bodied espresso. Fairness never tasted so good. W: coffex.com.au

Lettuce Deliver Organics Table of Plenty You can now enjoy the crunchy flavours of Table of Plenty’s Popped Rice Cakes in Rosemary & Sea Salt flavour, using wholesome black rice and ancient grains or Black Pepper & Chia, which are naturally popped with no added nasties. With plenty of goodness and only five calories per rice cake, they’re the ultimate addition to your grazing board. W: tableofplenty.com.au 128 | EatWell

Lettuce Deliver Organics is your organic food specialist. Our passion is Australian-grown, certified organic fruit and vegetables which we can deliver right to your kitchen. We also offer certified organic milk and dairy, meats, pantry staples, breads, eggs and household products as well as a huge array of specialty products including lactation cookies and bars and goats milk formula. We also custom make the most beautiful hampers. W: lettucedeliver.com.au

Chai Tea THR1VE When you’re short on time, THR1VE makes a healthy and delicious meal option that’s ready in just two minutes. With the fresh, readyto-go range delivered straight to your door, all meals are created with the same love you would expect at home — with real food and no added sugars or preservatives. W: meals.thr1ve.me

Chai Tea is an environmentally friendly, solar-powered, Australianowned tea company. In 1988, Chai Tea introduced Australia to what is now known as classic Rainbow Chai. Realising our obligations to the environment from the very beginning, we chose to live and run our company completely off the grid. Our motto is, if it’s good for the planet, then it’s good for you! W: chai.com.au

Southern Cross Pottery Southern Cross Pottery is a multi-award-winning Australian manufacturer of handmade high-quality 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

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

The Bare Bird The Bare Bird chicken products are 100 per cent antibiotic free, accredited free-range and are raised on a plant-based diet containing no animal by-products, antibiotics, hormones or steroids. The Bare Bird creator, John Hazeldene, said his family has always been at the forefront of setting high standards in poultry: “We believe a move to producing food without antibiotics is the right thing to do.” W: thebarebird.com.au

The Good Sort® The Good Sort® is designed for women on the go. The allnatural Go-To Meal™ or snack, offered in a convenient shake, is packed with quality ingredients such as probiotics, digestive enzymes and organic vitamins and minerals that fuel and nourish you from the inside out. W: thegoodsort.com.au EatWell | 129

EatWell index

Index A

pple & Rhubarb Crumble with Sweet Cashew Cream 74 Avocados Berry Avocado Pudding 107 Pick-Me-Up Broccolini, Chickpea & Avocado Salad with Miso Dressing 38 Salmon, Walnut & Avocado Salad 58 ananas Banana Nice-Cream with Tahini Sauce & Maple Syrup 74 Berry & Banana Nice-Cream Bowl 38 Cacao, Banana & Hemp 52 Protein & Peanut Butter Banana Muffins 80 Quinoa Banana Loaf 47 Beef Beef Massaman 58 Chocolate Chilli Beef with Zucchini Noodles 30 Mixed Vegetable & Oxtail Soup 92 Beetroot Beetroot, Maple & Pecan Salad 20 Beetroot & Flaxseed Hummus 50 Chickpea & Baby Beetroot Stir Fry with Quinoa 28 Roasted Beetroot Salad 27 Berries Berry, Pepita & Walnut Brain Booster Fruit Salad 50 Berry & Banana Nice-Cream Bowl 38 Berry Avocado Pudding 107 Crazy-Good Coconut, Cranberry & Cacao Square 65 Organic Blueberry & Lime Soda 97 Strawberry Cupcakes 109 Biscuits. see Cookies Blueberry & Lime Soda 97 Bocconcini, Smoked, with Gado Gado Salad & Peanut Sauce 45 Bok Choy Salad 111 Broccoli Stir-Fry 28 Broccolini, Chickpea & Avocado Salad with Miso Dressing 38 Brown Rice Brown Rice Celery Salad with Celery Leaf Pesto 26 Chakkara Pongal 88 Warm Salad with Brown Rice, Currants, Spinach & Chickpeas 95 Butter, Garlic & Parsley 110 acao Cacao, Banana & Hemp 52 Crazy-Good Coconut, Cranberry & Cacao Square 65 Cakes. see also Muffins Cinnamon Scrolls 108 Crazy-Good Coconut, Cranberry & Cacao Square 65 Quinoa Banana Loaf 47 Raspberry & Lemon Mini Cakes 68 Raw Coffee Slice 66 Spiced Pistachio-Glazed Pound Cake 65 Sri Lankan Pomegranate Love Cake 84 Strawberry Cupcakes 109 Carrots Carrot, Cumin & Lemon Salad 26 Spiced Carrot & Coconut Salad 90 Cashews Apple & Rhubarb Crumble with Sweet Cashew Cream 74 Pumpkin & Cashew Curry 84 Cauliflower Cauliflower Hummus 25 Spiced Cauliflower, Hazelnuts & Feta 20 Celery & Brown Rice Salad with Celery Leaf Pesto 26 Chakkara Pongal 88 Cheese Brunch Bowl 79 Crostini with Quince, Kumquats & Tarago Jensen’s Red 60 Fiore di Burrata, Poached Eggs & Braised Fennel 44 Gado Gado Salad with Smoked Bocconcini & Peanut Sauce 45

130 | EatWell

Herb & Goat’s Cheese Omelette 34 The Perfect Cheese Platter 61 Red Wine-Poached Pears with Targo Gippsland Blue 61 Roasted Sweet Potato Chips with Beans & Feta 38 Spiced Cauliflower, Hazelnuts & Feta 20 Sweet Potato & Haloumi Muffins 40 Cherry Chocolate Bites 70 Chia, Protein+ Peanut Butter & Raspberry Puddings 81 Chicken Asian BBQ Wings 93 The Bare Bird Caramelised Chicken Winglets with Dark Beer, Miso, Peanuts & Pickled Carrot Slaw 62 The Bare Bird Chicken Spring Salad with Balsamic Strawberries 63 The Bare Bird Chilli Chicken with Rhubarb & Ginger Slaw 62 The Bare Bird Grilled Chicken Skewers with Harissa Chickpeas & Kale 63 Butter Chicken Naan Wrap 83 Chicken, Apple & Celery Salad 36 Chicken & Vegie Anti-Inflammatory Soup 43 Chicken & Walnut Salad 83 Chicken Curry with All the Spices 86 Coconut & Turmeric Chicken 90 Chickpeas The Bare Bird Grilled Chicken Skewers with Harissa Chickpeas & Kale 63 Chickpea & Baby Beetroot Stir Fry 28 Not Tuna Lettuce Wraps 36 Pumpkin & Chickpea Curry 88 Warm Salad with Brown Rice, Currants, Spinach & Chickpeas 95 Chocolate. see also Cacao Chocolate Cherry Bites 70 Chocolate Chilli Beef with Zucchini Noodles 30 Chocolate Nougat Bars 56 Chocolate Pots 68 Peanut Butter Choc Chip Cookies 109 Vegan Chocolate Double Delight Puddings 72 Coconut Coconut & Tapioca Pudding with Pineapple Flowers 91 Coconut & Turmeric Chicken 90 Coconut Sambol 88 Crazy-Good Coconut, Cranberry & Cacao Square 65 Iced Masala Coconut Mocktail 64 Mango & Coconut Parfait 68 Spiced Carrot & Coconut Salad 90 Coffee Coffee & Cardamom Panna Cotta 64 Raw Coffee Slice 66 Confectionery Chocolate Cherry Bites 70 Chocolate Nougat Bars 56 No-Bake Date & Nut Bars 107 Salted Caramel Protein Bars 80 Cookies Chunky Protein & Peanut Butter Cookies 81 Melting Moments 72 Peanut Butter Choc Chip Cookies 109 Salted Pecan Cookies 70 Cranberry, Coconut & Cacao Square 65 Crostini with Quince, Kumquats & Tarago Jensen’s Red 60 Cupcakes, Strawberry 109 Curries Beef Massaman 58 Chicken Curry with All the Spices 86 Coconut & Turmeric Chicken 90 Lamb Korma with Spiced Cauliflower Rice 122 Lamb Massaman Curry 120 Pumpkin & Cashew Curry 84 Pumpkin & Chickpea Curry 88 Sri Lankan Mallam Greens 86 Sri Lankan Vegetable Curry 86 anish with Currants & Blueberry Jam 94 Date & Nut Bars 107 Drinks, Alcoholic: G’n’T Guilt-Free 96 Drinks, Non-alcoholic

Alkalising Smoothie 106 Asian Toddy 97 Cacao, Banana & Hemp 52 Iced Masala Coconut Mocktail 64 Mango Smoothie 79 Organic Blueberry & Lime Soda 97 ggs Fiore di Burrata, Poached Eggs & Braised Fennel 44 Herb & Goat’s Cheese Omelette 34 Root-to-Stem Frittata with Tomato Tops, Silverbeet Stalks & Whole Pumpkin 25 Turkish-Style Eggs 52 ennel Fennel & Pear Slaw 110 Fiore di Burrata, Poached Eggs & Braised Fennel 44 Roasted Fennel Tart 29 Feta Roasted Sweet Potato Chips with Beans & Feta 38 Spiced Cauliflower, Hazelnuts & Feta 20 Figs Fig & Rosemary Tart 111 Fig & Walnut Overnight Oats 107 Fiore di Burrata, Poached Eggs & Braised Fennel 44 Fish Macadamia-Crusted Salmon 54 Mediterranean Fish 54 Salmon, Walnut & Avocado Salad 58 Sesame Salmon Skewers 52 Sweet & Sour Fish Balls 93 Flatbreads, Quick Za’ata & Lamb 124 Frittata with Tomato Tops, Silverbeet Stalks & Whole Pumpkin 25 Fruit Salad, Berry, Pepita & Walnut Brain Booster 50 ado Gado Salad with Smoked Bocconcini & Peanut Sauce 45 Garlic & Parsley Butter 110 G’n’T Guilt-Free 96 Goat’s Cheese & Herb Omelette 34 Green Beans & Feta with Roasted Sweet Potato Chips 38 aloumi Brunch Bowl 79 Sweet Potato & Haloumi Muffins 40 Hemp, Cacao & Banana 52 Kale Brunch Bowl 79 Kale Pesto Penne 22 amb Greek-Style Lamb Skewers 124 Lamb Broth 120 Lamb Koftas 118 Lamb Korma with Spiced Cauliflower Rice 122 Lamb Massaman Curry 120 Lamb Moussaka 122 Lamb Shanks, Bacon & Lentil Pot 123 Lamb Shoulder with Fresh Mint Chutney 124 Moroccan Lamb Mince 118 Quick Za’ata & Lamb Flatbreads 124 Slow-cooked Lamb Shoulder with Rosemary, Sage & Lemongrass 120 Slow-Cooked Rosemary & Garlic Lamb 125 Lasagne, Vegetarian 45 Lentil, Lamb Shanks & Bacon Pot 123 Lettuce Wraps, Not Tuna 36 Lime Tarts 71 Loaf, Quinoa Banana Loaf 47 acadamia-Crusted Salmon 54 Mangoes Mango & Coconut Parfait 68 Mango Smoothie 79 Matcha Panna Cotta with Raspberry Ice 67 Meatloaf, Pork, with Currants, Plums & Apricots 95 Melting Moments 72 Moussaka, Lamb 122 Muffins 78 Protein & Peanut Butter Banana Muffins 80 Sweet Potato & Haloumi Muffins 40

H L

Mushrooms Mushroom, Walnut & Thyme Pâté with Sourdough 38 Quinoa-Stuffed Mushrooms 59 achos, Clean Green 82 Nuts. see also Walnuts Apple & Rhubarb Crumble with Sweet Cashew Cream 74 Pumpkin & Cashew Curry 84 Salted Pecan Cookies 70 ats, Fig & Walnut Overnight 107 Omelette, Herb & Goat’s Cheese 34 Oxtail & Mixed Vegetable Soup 92 ancake Hoppers 88 Panna Cotta Coffee & Cardamom Panna Cotta 64 Matcha Panna Cotta with Raspberry Ice 67 Parfait, Mango & Coconut 68 Pasta Kale Pesto Penne 22 Stir-Fried Spaghetti with Seafood 93 Vegetarian Lasagne 45 Pâté, Mushroom, Walnut & Thyme, with Sourdough 38 Peanut Butter Chunky Protein & Peanut Butter Cookies 81 Peanut Butter Choc Chip Cookies 109 Protein & Peanut Butter Banana Muffins 80 Protein+ Peanut Butter, Raspberry & Chia Puddings 81 Pears Fennel & Pear Slaw 110 Red Wine-Poached Pears with Targo Gippsland Blue 61 Pecan Cookies 70 Penne, Kale Pesto 22 Pistachio-Glazed Pound Cake 65 Platters Beautiful Grazing Board 99 The Perfect Cheese Platter 61 Pomegranate Love Cake 84 Pork Meatloaf with Currants, Plums & Apricots 95 Potatoes, Golden Crispy-Skinned 28 Protein Bars No-Bake Date & Nut Bars 107 Salted Caramel Protein Bars 80 Pumpkin Pumpkin & Cashew Curry 84 Pumpkin & Chickpea Curry 88 Root-to-Stem Frittata with Tomato Tops, Silverbeet Stalks & Whole Pumpkin 25 uince Crostini with Kumquats & Tarago Jensen’s Red 60 Quinoa Chickpea & Baby Beetroot Stir Fry with Quinoa 28 Quinoa Banana Loaf 47 Quinoa-Stuffed Mushrooms 59 aspberries Matcha Panna Cotta with Raspberry Ice 67 Muffins 78 Protein+ Peanut Butter, Raspberry & Chia Puddings 81 Raspberry & Lemon Mini Cakes 68 Rhubarb & Apple Crumble with Sweet Cashew Cream 74 Rice Brown Rice Celery Salad with Celery Leaf Pesto 26 Chakkara Pongal 88 Warm Salad with Brown Rice, Currants, Spinach & Chickpeas 95 alads The Bare Bird Chicken Spring Salad with Balsamic Strawberries 63 Beetroot, Maple & Pecan Salad 20 Brown Rice Celery Salad with Celery Leaf Pesto 26 Carrot, Cumin & Lemon Salad 26 Chicken, Apple & Celery Salad 36 Chicken & Walnut Salad 83 Fennel & Pear Slaw 110 Gado Gado Salad with Smoked Bocconcini & Peanut Sauce 45 Green Cleanser Salad 47 Green Salad with Currants, Walnuts,

O P

Q R

Apple & Orange Vinaigrette 94 Japanese-Style Bok Choy Salad 111 Pick-Me-Up Broccolini, Chickpea & Avocado Salad with Miso Dressing 38 Roasted Beetroot Salad 27 Salmon, Walnut & Avocado Salad 58 Spiced Carrot & Coconut Salad 90 Warm Salad with Brown Rice, Currants, Spinach & Chickpeas 95 Salmon Macadamia-Crusted Salmon 54 Salmon, Walnut & Avocado Salad 58 Sesame Salmon Skewers 52 Sambol, Coconut 88 Seafood. see also Fish Seafood Chowder 54 Stir-Fried Spaghetti with Seafood 93 Silverbeet Stalk, Tomato Top & Whole Pumpkin Frittata 25 Skewers The Bare Bird Grilled Chicken Skewers with Harissa Chickpeas & Kale 63 Greek-Style Lamb Skewers 124 Sesame Salmon Skewers 52 Slaw, Fennel & Pear 110 Slices Crazy-Good Coconut, Cranberry & Cacao Square 65 Raw Coffee Slice 66 Smoothies Alkalising Smoothie 106 Mango Smoothie 79 Soups Chicken & Vegie Anti-Inflammatory Soup 43 Lamb Broth 120 Mixed Vegetable & Oxtail Soup 92 Seafood Chowder 54 Supercharged Green Soup 42 Tomato Soup 34 Vegetable Soup 22 Spaghetti with Seafood, Stir-Fried 93 Strawberry Cupcakes 109 Sweet Potatoes Roasted Sweet Potato Chips with Beans & Feta 38 Sweet Potato & Haloumi Muffins 40 apioca & Coconut Pudding with Pineapple Flowers 91 Tarts, Dessert Fig & Rosemary Tart 111 Mini Lime Tarts 71 Tarts, Savoury: Roasted Fennel Tart 29 Tomato Soup 34 egetables Miso-Roasted Vegetables 46 Prebiotic Tray Bake 42 Sri Lankan Mallam Greens 86 Sri Lankan Vegetable Curry 86 Supercharged Green Soup 42 Vegetable Marrakesh Casserole 24 Vegetable Soup 22 alnuts Chicken & Walnut Salad 83 Fig & Walnut Overnight Oats 107 Mushroom, Walnut & Thyme Pâté with Sourdough 38 Salmon, Walnut & Avocado Salad 58 Wrap, Butter Chicken Naan 83 ucchini Flowers, Stuffed 24

Guthrie, Adam 12, 28, 36, 38, 50, 52, 72, 74, 86, 88 Harding, Georgia 14, 20, 22, 58–59, 66–68, 90–91, 122–124 Holmes, Lee 13, 22, 24, 30, 42–43, 54, 56, 70–72, 120, 122 Minnebo, Danielle 12, 26–27, 29, 34, 36, 68, 70, 88, 118, 120 Neofit, Raquel 14, 52, 54, 124–125 Thompson, Meg 13, 25–26, 38, 40, 84, 86

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