Issue#8 2016

EatWell + 100

Join the food revolution

RECIPES

Middle Eastern magic

FOR SPRING

Romantic dinners for two

SAUSAGES WITH STYLE VANILLA ON THE VINE

SPICE IT UP for the kids — gently

Issue 08 AUS $12.00*

aphrodisiac dishes

PERFECT

NZ $12.00 (Both incl. GST)

Pasta

ROLL OUT THE RICOTTA FORAGED FOOD WHAT’S IN SEASON? WHY WE LOVE LEMONS

FLAVOURSOME , FEEL-GOOD RECIPES FOR LIVING WELL

EatWell FOR THE LOVE OF FOOD

4 | EatWell

Beet

Photography: Getty

Beet leaves are highly nutritious and also high in calcium, iron, vitamin A and vitamin C. Beetroot is an excellent source of betaine, which helps keep bile flowing. In recent times, a lot of research on beetroot has centred on the fact that it’s a good source of nitrate which, for people exercising, helps boost endurance. A simple way to prepare beetroots is to place them in water with lemon juice and vinegar, bring to the boil, then simmer for about 45 minutes to an hour. Rinse the beets in cold water, then use them to add colour, health and flavour to your salad.

EatWell | 5

EatWell FOR THE LOVE OF FOOD

Gar lic Garlic, or rather the lack of it, caused the first strike in history.

It’s said that slaves building the pyramids downed tools after the garlic ran out. Egyptian papyri list 22 prescriptions using garlic, and Pliny, in first-century Rome, prescribed it for 61 maladies.

Today we use it for colds and flu as well as heart protection. In the kitchen, garlic combines well with onion, tomato or ginger.

Although we usually use the bulb, garlic flowers and leaves have a milder flavour if eaten while young and tender.

6 | EatWell

EatWell | 7

Photography: Getty

EatWell FOR THE LOVE OF FOOD

Yoghurt Yoghurt is a fantastic probiotic, meaning it helps promote the right bacteria in your digestive tract. In your cooking, this wonderful food has an array of uses and applications. You can use yoghurt on your muesli for breakfast, in salad dressings, as a marinade, as a frozen treat or swirled into soups. You can even use labneh (yoghurt that has been strained to remove its whey) as a delicious but healthy spread.

8 | EatWell

EatWell | 9

Photography: Getty

Y UMMI E S Food keeps us alive – but good food, lovingly produced, improves life for everyone.

Is there a food product you rave about?

Is there a company that’s changing the game with its healthy, sustainable, delicious food?

TELL US. TELL THEM. VOTE in the EatWell Yummies Awards And celebrate passionate people doing good things.

We’ll thank you with a free digital issue of EatWell.

VISIT wellbeing.com.au/eatwellpeopleschoiceawards

EDITOR Terry Robson EDITORIAL ASSISTANT Kate Duncan +61 2 9887 0320 SUB-EDITOR Kerry Boyne ART DIRECTOR Kate Podger FEATURE WRITER Danielle Kirk CHEFS Christie Connelly Adam Guthrie Georgia Harding Lee Holmes Meg Thompson QUEENSLAND ADVERTISING MANAGER Amy Frank Ph +61 488 424 232 SOUTH AUSTRALIAN SALES & MARKETING Sandy Shaw Ph +61 8 8342 5989 VICTORIAN ADVERTISING SALES MANAGER Tracey Dwyer Ph +61 3 9694 6403 ADVERTISING PRODUCTION CO-ORDINATOR Anna Cindric Ph +61 2 9887 0345 ADVERTISING SENIOR DESIGNER Martha Rubazewicz MARKETING CAMPAIGN EXECUTIVE Kye Blackett Ph +61 2 9887 0326 PUBLISHER Janice Williams COVER PHOTO by Georgia Harding

CHAIRMAN/CEO Prema Perera PUBLISHER Janice Williams CHIEF FINANCIAL OFFICER Vicky Mahadeva ASSOCIATE PUBLISHER Emma Perera ASSOCIATE PUBLISHER Karen Day FINANCE & ADMINISTRATION MANAGER James Perera CIRCULATION DIRECTOR Mark Darton 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 8 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 MMXVI

From the editor

F

ood is a journey; an intensely personal journey.

This was brought home to me when reading one of the stories in this issue. In our Artisan Alley feature, one of the people we meet is a former vegetarian political lobbyist who has turned into a producer of gourmet sausages. Reading that was a reminder to me of how we all change in our lifetimes and how our food choices at any given time are part of that change and growth.

Maybe you went through a phase where you would eat nothing that had been near a cow but now allow yourself a good cheese platter now and then? Perhaps you completely denied yourself sugar for a couple of decades but now enjoy a muffin when at a café with friends? Or perhaps you once insisted on meat every day but now are vegan?

If you don’t recognise yourself in those scenarios there will be some other drastic and contradictory food positions you will have held during your life. The point is, these changes in your food preferences are absolutely fine.

Of course, I’m not suggesting that switching from local, whole food to processed food is a good thing; there are some obvious parameters for sensible

Terry

The EatWell Awards

ACN 003 026 944 universalmagazines.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

healthy eating. However, within reason, food is a personal choice and you can make changes in those food choices. This seems obvious yet we don’t live it.

How often have you heard someone say, “I thought you didn’t eat dairy” or “When did you become a vegetarian?” We subliminally say to people that food choices should be constant and I think we all carry a touch of embarrassment when we make changes in our relationship with food. That, of course, is nuts.

Just as you evolve in the rest of your life so your food choices can change to meet the changing needs of your body and mind. You need to be gentle with yourself and allow yourself to change; and we need to allow others that same right without judgement. There is plenty of prejudice and criticism in the world right now and we should work to keep food, the very beginning of our philosophical choices in life, free of that negativity.

In the interests of wider psychological health we should work to maintain our freedom of food.

On the cover: Image provided by Georgia Harding Page: 20 Photographer: Georgia Harding

This year EatWell is running the first EatWell Awards, which are people’s choice awards designed to celebrate food products that make healthy, sustainable, flavoursome eating possible. Just go to wellbeing.com. au/EatWellPeoplesChoiceAwards and find the category with your favoured product.

Winning products and services will be featured in an issue of EatWell later in the year. Let’s make this a celebration of passionate people doing good things.

EatWell | 11

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EatWell con ten t s 14 Our chefs

62 Recipes — Middle Eastern Style

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

20 Recipes — Pasta A staple of traditional Italian cuisine, pasta provides a platform for a delicious array of dishes including our Pasta Puttanesca, Smoked Salmon, Pea & Broccoli Pasta, Red Lentil Lasagne and Basil, Tomato & Olive Spaghetti.

32 Recipes — Mildly Spiced for Kids We share some mild recipes to get your kids on the spice trail. Try Asian-Inspired Pumpkin & Chickpea Stew, Golden Milk, Simple Vegetable Curry, Sweet Potato, Pumpkin & Red Lentil Patties or MexicanSpiced Pumpkin Soup.

While the many cultures of the Middle East contribute to a rich culinary diversity, there is also a connectedness in frequently used ingredients such as chickpeas, sesame seeds, olives and mint.

Bring some Middle Eastern flavour to your cooking with recipes like Vegan Keftedes, Chicken Tagine, a Persian Love Smoothie and Orange & Sesame Cupcakes.

78 Recipes — Romantic Dinners for Two When you get some couple time here are some ideas perfectly suited to two at the table, including Crispy Tempeh & Grilled Tomato Salad, Mediterranean Smashed Avocado on Roasted Portobello Mushrooms, Indonesian-inspired Banana Omelette, and Rainbow Buddha Bowl with Tangy Tahini Dressing.

54 122 Seasonal Food Guide Your guide to the fruits and vegetables that are in season.

123 The Whole Food — by Meg Thompson Our regular columnist Meg Thompson shares her passion for whole food; in this issue Meg revels in the zesty goodness of lemons.

124 Foraged Food 48 Recipes — Delicious Desire

96 Recipes — Cooking with Ricotta

It’s spring and, inspired by thoughts of love, we cook some recipes using foods with an aphrodisiac reputation. Even if the flames of desire aren’t fanned you’ll still have delicious dishes such as Chilli Chocolate-Dipped Figs, Lamb Shoulder with Cumin, Oregano & Pomegranate Glaze, Roasted Banana, Tahini & ChocEspresso Sauce on Sourdough and an Anti-inflammatory Toddy.

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Ricotta has a rich but delicate flavour and a subtle texture that makes it useful in everything from desserts to baking. Try our Pumpkin Pilaf with Cashew Ricotta, Potato & Ricotta Croquettes, Baked Ricotta with Orange & Pistachios, and Ricotta Berry Cake.

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104 Artisan Alley — Sausages Sausages don’t often feature in haute cuisine, but in the hands of some passionate makers the humble sausage is not so humble any more.

106 Meet the Maker — Vanilla Vanilla-growing is a fledgling industry in Australia, but the nature of vanilla plants means the growers are a dedicated and caring bunch.

12 | EatWell

Foraging for food is certainly nothing new, but behind the current foraging trend is an old way to connect with fresh, seasonal food.

Next to each recipe in EatWell you will see icons as a guide.

This is what they mean:

Gluten Free Omnivore Friendly Vegetarian Friendly Vegan Friendly

EatWell CHEF PROFILES

our chefs LEE HOLMES

Lee holmes

Lee’s food philosophy is all about SOLE 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 recently took 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

CHRISTIE CONNELLY Christie publishes the popular Australian food blog Fig & Cherry featuring healthy, family-friendly meals and sweet treats with mouth-watering photography to match. Christie lives with her husband and two young children on the Far North Coast of NSW, enjoying the beach, local produce and a relaxed country lifestyle.

She draws recipe inspiration from her Hungarian and Lebanese heritages, her travel adventures and, of course, the amazing fertile soil of the Northern Rivers with its abundance of local organic fruits, vegetables, delicious native produce and healthy free-range-reared animals.

Her passion is educating parents, grandparents and carers how to shop for, prepare and cook healthy, nutritious food and to encourage children to enjoy it as well. With one child on the autism spectrum, she also has a strong interest in helping parents whose children have special needs or restricted eating.

Why not make yourself a cup of tea and head on over to her blog for a little bit of pure and healthy indulgence? After all, as Christie says, “Food is love, so embrace it with gusto!”

Connect with Christie at figandcherry.com

Ch IS I C N LLY 14 | EatWell

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EatWell CHEF PROFILES MEG THOMPSON

our chefs

MEG TH MPS N

E I DIN 16 | EatWell

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

Meg’s interest in health, food and the role of food as medicine has shaped her career and lifestyle. Following an early career in psychology and education, she completed studies in naturopathy, nutrition and herbal medicine and now runs a successful clinical practice.

As her practice grew, Meg found that most of her work centred around educating patients on the benefits of a diet diverse in fresh and whole foods. So she sought to share her views and passion with a larger audience through her blog My Wholefood Romance.

Here, her love affair with cooking and creating delicious recipes using seasonal produce flourished.

She shares recipes and knowledge about food, the best preparation methods and how to use them to best benefit health. Meg seeks to encourage others to learn, try new things and rediscover the joy of cooking and eating. Her recipes are approachable, thoughtful and bursting with nutrition.

This love of education has now 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

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

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

On her website, she shares fad-free health advice and intolerance/allergy-friendly recipes to inspire people to live happy, healthy lives and create delicious food memories. Georgia says, “The intricacies of the way we eat seem to have become the big picture and a source of stress for so many people.” She advises, “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: The Well Nourished Breakfast will inspire and guide you to prepare the most important meal of the day in just minutes. Her latest ebook The Well Nourished Lunch Box contains over 50 nut-free, allergy-friendly wholefood sweet and savoury snacks, lunches and meals to inspire you to pack a nourishing lunch box that your kids will love to eat and you will love to make.

Connect with Georgia Harding at wellnourished.com.au

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EatWell CHEF PROFILES

our chefs

ADAM I

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18 | EatWell

ADAM GUTHRIE Adam is a vegan whose passion for food began with a life-threatening illness and continues today in a lifestyle built around healthy cooking and eating.

Adam is a qualified chef and wellness coach who specialises in a wholefood, plant-based diet. He is a passionate advocate for living a simple, healthy and environmentally friendly life. His story begins with a rude awakening when, as an out-of-balance and overweight 39-year-old, he found himself in hospital after an 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 eating 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.

thatsamorecheese.com.au

JM

Delicata and Buffalo Ricotta your everyday superfood

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RECIPES PASTA Georgia’s Fresh Tomato, Olive & Basil Spaghetti

Pasta Pasta is a staple of traditional Italian cuisine dating back thousands of years. It’s simple in nature, consisting of dough made from durum wheat and water, extruded or stamped into various shapes and typically cooked in boiling water. This simple base provides a platform for a delicious array of dishes such as Pasta Puttanesca, Smoked Salmon, Pea & Broccoli Pasta, Red Lentil Lasagne or Basil, Tomato & Olive Spaghetti.

20 | EatWell

Georgia’s Turkey & Sage Spaghetti Meatballs

FRESH TOMATO, OLIVE & BASIL SPAGHETTI RECIPE / GEORGIA HARDING This delicious dish is perfect for a simple dinner or light lunch. It’s really easy to make and can even be served at room temperature as a pasta salad.

Serves: 4

500g vine-ripened tomatoes, halved, seeds removed & finely diced 1 red onion, finely diced ½ cup pitted Kalamata olives, halved 1 tbsp raspberry or red-wine vinegar Sea salt & black pepper, to taste 200g black bean spaghetti ½ cup basil leaves, torn Fill large pot with water, add pinch of sea salt and bring to the boil.

In large mixing bowl, combine diced tomato, red onion, olives, vinegar and seasoning. Mix well.

Cook spaghetti according to directions on packet. Once cooked, drain, rinse and toss through fresh tomato sauce and basil leaves.

Serve immediately or allow to cool and serve.

Tip: Add shaved Parmesan or crumbled feta cheese if you’re not vegan.

SMOKED SALMON PEA & BROCCOLI PASTA

Photography: Georgia Harding

RECIPE / GEORGIA HARDING This dish is great if you need to prepare something fast but healthy and tasty for dinner. This dish is also lovely with zoodles for a grain-free meal.

Serves: 4

300g penne pasta 1 red onion, finely diced 1 clove garlic, finely chopped 50g butter 1 cup frozen or fresh peas 1 cup broccoli, broken into small florets ¼ cup dry white wine 2 tbsp sour cream (or coconut yoghurt for dairy-free)

For a nutritional boost, instead of pasta, serve this with spiralised zucchini noodles.

Juice & zest ½ lemon 1 fillet hot smoked salmon Sea salt & pepper, to taste Fill large pot with water and bring to the boil.

Once boiling, cook penne until al dente.

In pan, sauté onion and garlic in butter over low heat until soft and translucent (try not to brown it).

Add peas and broccoli and stir-fry for a couple of mins.

Turn heat to high and add wine (it should sizzle and reduce instantly).

Turn off heat and add sour cream, lemon juice and zest and mix to combine. Season to taste.

Break salmon into chunks and add to sauce.

When pasta is al dente, strain (rinse if necessary) and gently fold sauce through.

Serve immediately with big leafy salad.

TURKEY & SAGE SPAGHETTI MEATBALLS RECIPE / GEORGIA HARDING Turkey is a vitamin- and mineral-rich source of protein and something I like to cook with occasionally to add a little nutritional variety to my family’s diet. These meatballs are absolutely delicious! Serve the dish the traditional way or with whole-wheat or gluten-free spaghetti.

For an even more nutritional bang, serve it with zoodles (zucchini spiralised noodles) or quinoa.

Serves: 6

Tomato Sauce 1 tbsp olive oil, plus extra 1 onion, finely diced 2 cloves garlic, finely sliced Bunch basil, stalks finely chopped & leaves roughly torn 1kg ripe tomatoes, roughly chopped, or 2 × 400g tins chopped tomatoes 1 tbsp red-wine vinegar or balsamic vinegar Turkey & Sage Meatballs 1 small rasher short-cut bacon, finely diced 1 red onion, finely diced 1 clove garlic, crushed 1 cup baby spinach, finely chopped 1 large carrot, grated 500g turkey mince ½ cup almond meal (substitute with breadcrumbs for nut-free) 1 egg 2 tbsp chopped fresh sage, or 1 tbsp dried sage Good pinch sea salt & ground black pepper

Georgia’s Smoked Salmon Pea & Broccoli Pasta

Sprinkle Parmesan cheese or nutritional yeast, to serve Cooked whole-wheat or gluten-free pasta, zoodles or quinoa, to serve EatWell | 21

RECIPES PASTA Basil Pesto Bunch basil, leaves picked 1 cup pine nuts or cashew nuts 3 garlic cloves, crushed Zest 1 lemon

For vegans, this dish will satisfy your creamy pasta cravings.

Large handful spinach leaves, finely chopped 1 tsp nutritional yeast Salt & pepper, to taste Preheat oven to 200ºC. Spread pumpkin pieces on baking tray and season with salt and pepper. Place in oven and cook until roasted.

Add spaghetti to rapidly boiling water and cook according to packet instructions.

To make pesto, add basil leaves and pine nuts to food processor. Add garlic, lemon zest and ½ cup of water and blend to smooth paste.

Drain spaghetti and add pesto, spinach and pumpkin. Top with nutritional yeast and salt and pepper to taste. Stir and serve.

OPEN VEGAN RED LENTIL WHOLEMEAL LASAGNE

Adam’s Creamy Mushroom & Spinach Spaghetti

Place saucepan on medium heat, add olive oil and onion, cook for 7 mins, or until soft and lightly golden.

Stir in garlic and basil stalks for a few minutes, then add fresh or tinned tomatoes and vinegar.

Season with a tiny pinch of salt and pepper, then continue to simmer for around 15–20 mins, stirring occasionally.

Once cooked, remove from heat and stir in basil leaves (reserving a few to garnish).

Meanwhile, place all meatball ingredients into bowl and combine.

Roll mix into golfball-sized meatballs and set aside until ready to cook.

To cook, place a little olive oil in large non-stick or cast-iron pan and heat over medium–high heat.

Cook meatballs for about 5 mins or until brown, turning to cook on both sides.

Once meatballs are almost cooked, pour over tomato sauce and let simmer for 5 mins or until meatballs are cooked firm.

Serve with pasta, zoodles or quinoa, reserved basil leaves and finely grated Parmesan cheese.

8 large mushrooms, sliced 1 cup plant milk 1 tbsp Dijon mustard 1 tsp freshly grated or ground nutmeg Handful spinach leave, shredded Salt & pepper, to taste Handful almonds, roughly chopped Vegan cheese, to garnish Bring large pot of water to the boil. Add spaghetti and stir. Cook according to spaghetti packet instructions.

Heat wok over high heat. Add onion and garlic, sauté for 2 mins, then add mushrooms.

Add plant milk, Dijon mustard and nutmeg.

While stirring, bring to the boil.

When spaghetti is cooked, strain and add to mushroom mixture and stir. Add spinach, salt and pepper and mix well.

Serve topped with almonds and cheese.

ROAST PUMPKIN & BASIL PESTO PASTA

RECIPE / ADAM GUTHRIE Before I had a heart attack, I ate a lot of dairy.

I especially loved cream on pasta, so when I became vegan I created this dish to satisfy my creamy pasta cravings. The nutritional yeast gives it a cheesy flavour and for the plant milk I use soy because of its creamy texture. This is a heart-healthy dish.

Serves: 4

RECIPE / ADAM GUTHRIE I eat a wholefood plant-based diet and it was responsible for my full recovery from a heart attack. I no longer need medications and live a healthy, fulfilling life. Traditionally, pesto is made with olive oil and parmesan cheese; however, those ingredients are not part of a wholefood plant-based diet, so I created this version of pesto. The pine nuts or cashews provide the oiliness and the nutritional yeast gives a delicious parmesan flavour.

Serves: 4

500g packet wholemeal spaghetti 1 onion, finely diced 2 garlic cloves, finely chopped

500g packet wholemeal spaghetti 1 butternut pumpkin, peeled & cut into small cubes

CREAMY MUSHROOM & SPINACH SPAGHETTI

22 | EatWell

6 tomatoes, halved 1 packet wholemeal lasagne sheets 1 onion, finely chopped 4 garlic cloves, crushed 2 cups red lentils 3 tbsp tomato paste 10 mushrooms, sliced 1 carrot, grated 1 cup basil leaves 4 cups water Béchamel Sauce 2 tbsp olive oil Adam’s Roast Pumpkin & Basil Pesto Pasta

Photography: Adam Guthrie

RECIPE / ADAM GUTHRIE I love a good baked vegan lasagne. It’s a home comfort-style food; however, a more elegant way of making and presenting lasagne is to create an open lasagne. They are super-quick to make and they look fantastic!

Serves: 4–6

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RECIPES PASTA of me gets such a kick from making delicious meals from cheap ingredients, especially when it’s an ingredient as nutritious as lentils.

Serves: 4

Adam’s Open Vegan Red Lentil Wholemeal Lasagne

1 cup dried green lentils 2 tbsp olive oil 1 red onion, finely diced 1 carrot, finely diced 1 celery stick, finely diced 2 garlic cloves, finely chopped 1 tbsp chopped fresh sage 1 tbsp chopped fresh rosemary 1 tbsp chopped fresh oregano 2 medium tomatoes, diced 1 tbsp tomato paste 125mL milk of choice Cooked pasta, to serve Bring large pot of salted water to rapid boil.

Add lentils and cook for 20–30 mins until almost tender. Drain and set aside.

Heat olive oil in large, deep frying pan over medium heat. Add onion, carrot and celery and cook for 5 mins, stirring often until vegetables have softened slightly. Add garlic and cook for 2 mins more.

Add the cooked lentils, herbs, tomato and tomato paste and ½ cup of cold water. Cook for 15 mins, stirring often until tomato softens and breaks down to form a sauce.

Season with a little salt and lots of freshly ground black pepper and stir in milk. Serve hot over pasta or baked potato.

2 tbsp wholemeal flour 2 cups soy milk Pinch salt & pepper ½ teaspoon nutmeg

RECIPE / CHRISTIE CONNELLY This sauce is designed to be quick and easy but still full of flavour. Stir it into cooked and cooled pasta for an instant salad or stir through hot pasta for dinner in a flash. For the busy mums and dads, this is a dinner winner!

Serves: 4

some basil leaves. Add another lasagne sheet and repeat until mixture is finished.

Top with basil leaves and serve.

LENTIL BOLOGNESE Place tomatoes in food processor and blend to smooth puree.

Place lasagne sheets in large pot of boiling water for 20 mins.

Heat frypan over medium heat. Add onion and garlic and sauté for 2 mins. Add lentils, pureed tomato, 4 cups of water, tomato paste and mix well. Add mushrooms, carrot and half of the basil leaves.

Stir, then simmer, covered, for 10 mins.

To make béchamel sauce, pour olive oil and wholemeal flour into saucepan and stir over medium heat.

Add ½ cup soy milk and stir well until smooth, then add another ½ cup of soy milk, stirring continuously. Continue adding ½ cup soy milk at a time, mixing well. The béchamel should be a smooth, thickened, creamy sauce.

Season with a pinch of salt and pepper, add grated nutmeg and stir.

Cut a cooked lasagne sheet into 3 pieces.

Place one piece on plate and spoon over some red lentil mixture, then béchamel sauce and 24 | EatWell

RECIPE / CHRISTIE CONNELLY I love the way this recipe makes one cup of dried lentils go a very long way. The frugal part Christie’s Lentil Bolognese

3 whole roasted capsicums (from a jar or the delicatessen), roughly chopped 2 ripe tomatoes, diced 1 garlic clove ⅓ cup pure cream or almond milk for vegan 10 fresh basil leaves, finely chopped 1 tsp lemon zest

Photography: Greg Twemlow & Christie Connelly

NO-COOK PASTA SAUCE

This dish is quick to make but looks fantastic.

I wanted a natural approach to stress management.

Stress affects everyone differently. What might be stressful for one person may not be for another, and everybody reacts to stress in different ways. Working with a natural healthcare Practitioner who understands these differences, will help you manage your stress better and reduce the impact of stress in your life.

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RECIPES PASTA

A quick, easy dinner full of flavour.

Christie’s No-cook Pasta Sauce

Salt & pepper, to taste Cooked pasta, to serve

create a cold salad. Or simply stir through freshly cooked hot pasta and serve right away.

Place capsicum, tomato and garlic in food processor or blender and process until smooth, about 1 min. Add cream or milk and pulse to combine. Remove to jug and stir in basil and lemon zest.

Season with salt and pepper and stir through your favourite cooked and chilled pasta to

EGGPLANT & PESTO PASTA RECIPE / CHRISTIE CONNELLY This tastes best with homemade pesto, but store-bought can be used in a pinch. Don’t be alarmed by the large amount of oil, as some of it gets drained off, but you need it to make the eggplant all soft and delicious.

Serves: 4

dish. Some say puttanesca originates from an Italian word meaning a lady of the night. As the story goes, it was a meal that was quick enough for the ladies to throw together between appointments or that the aroma emanating from their kitchens would entice new clients. Be that as it may, it has now become a beautiful family dish that is simple to make yet will earn the hearty appreciation of everyone at the table.

Serves: 4

1 cup olive oil 2 large eggplants, diced 1 punnet cherry tomatoes, halved ½ cup pesto (preferably homemade but store-bought will do) Cooked linguine, to serve Heat oil in large saucepan over high heat and add diced eggplant. Fry for 5 mins, stirring occasionally, until soft and golden-brown. Add cherry tomatoes and fry for 1 min more. Drain off any excess oil and stir in pesto.

Add cooked linguine to pot and stir gently with tongs to coat thoroughly. Serve.

PASTA PUTTANESCA RECIPE / LEE HOLMES You will be transported to the heart of the Italian city Naples with this delicious and filling pasta 26 | EatWell

2 tbsp extra-virgin olive oil ½ cup pine nuts 3 garlic cloves, crushed 1 onion 5 anchovies, chopped 8 roma tomatoes, chopped 4 tbsp tomato paste ¼ cup olives, chopped 3 tbsp capers ¼ cup chopped mixed fresh herbs (rosemary, thyme, oregano) Sea salt 4 cups gluten-free pasta, cooked Heat olive oil in frying pan. Sauté pine nuts, garlic and onion over medium heat until browned, about 4–5 mins.

Add anchovies, tomato and tomato paste and cook over medium heat for 10 mins, stirring often. Stir in olives, capers, herbs and sea salt

Photography: iStock & Christie Connelly

Lee’s Pasta Puttanesca

Christie’s Eggplant & Pesto Pasta

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RECIPES PASTA

Lee’s Zucchini Noodles with Basil Pesto

RECIPE / LEE HOLMES A spiraliser will quickly turn a zucchini into delicious noodles. If your audience is not a big fan of zucchini, make sure to spiralise them before they see. With the full flavour and green colour of the basil pesto, it will be hard for them to tell what their noodles are actually made of.

Serves: 2–3

4 zucchinis Pinch Celtic sea salt 1 tbsp lemon juice 2 garlic cloves, sliced 1 tbsp extra-virgin olive oil Basil Pesto (makes 1 cup) 1 cup cashews 2 cloves garlic 2 cups packed basil leaves ⅓ cup extra-virgin olive oil 1 tbsp lemon juice 2 tbsp nutritional yeast flakes ¼ tsp Celtic sea salt Using a spiraliser, turn zucchini into zoodles.

You can also do this with a peeler. Sprinkle with salt and lemon juice.

In a heavy-bottom pan, fry garlic in olive oil.

Add zoodles and warm until cooked through.

To make basil pesto, place nuts in food processor and process until fine. Add garlic and pulse, then add basil.

Slowly drizzle in olive oil until consistency is right, then add lemon juice, yeast flakes and sea salt. Add more olive oil if need be.

Mix pesto with zoodles and serve.

CHICKEN NOODLE SOUP RECIPE / LEE HOLMES Chicken noodle soup is almost every kid and big kid’s favourite due to its amazing 28 | EatWell

1 packet brown rice noodles 1 tbsp extra-virgin olive oil 1 onion, finely chopped 4 fresh celery leaves, torn 3 celery sticks, sliced ¾ cup carrot, sliced 2 tbsp dried parsley 1 bay leaf ½ tsp thyme Celtic sea salt, to taste Freshly cracked black pepper 2 chicken breasts, roughly chopped 1 head broccoli, roughly chopped ½ cauliflower head, roughly chopped 1 cup chopped green beans 5 cups homemade chicken stock 1 tbsp tamari 1 tbsp apple-cider vinegar Cook noodles as per directions so they are al dente.

Heat oil in frypan, add onion and sauté until brown.

Add celery, carrot and herbs and sauté for a further 3 mins, then season with salt and pepper.

Add chicken pieces and sauté for 4 mins stirring often.

Add broccoli, cauliflower, green beans, stock, tamari and apple-cider vinegar.

Bring to boil, then reduce and simmer for 20 mins.

Just before serving, add noodles and stir.

Serve immediately.

CHICKEN, KALE & LEMON RISONI RECIPE / MEG THOMPSON This is a warming, comforting meal you could easily make gluten-free by substituting the risoni for quinoa. The fresh herbs and lemon make it lovely and zingy and also add extra minerals to this flavoursome soup.

Serves: 3–4

1 tbsp ghee 1 leek, white part only, sliced 2 large garlic cloves, chopped 1 tsp ground cumin 2L stock or broth 500g (1–2) chicken breast fillets ½ cup risoni ½ cup uncooked quinoa, well rinsed 1 bay leaf 100g kale, hard stems removed & roughly torn into pieces ½ cup parsley ¼ cup fresh dill 1 tbsp lemon juice Extra lemon, black pepper & yoghurt, to serve Place ghee and leek in large saucepan and sauté for 4–5 mins, until soft.

Add garlic and cook for 1 min, then add cumin and cook for another ½ min.

Add stock to pan, then add chicken.

Turn heat to low simmer and cook with lid on for approximately 8 mins, or until chicken is cooked through.

Remove chicken from pot and set aside.

Add risoni, quinoa and bay leaf to stock and cook for about 10 mins.

Stir in kale and cook for another couple of minutes, until risoni and quinoa are cooked and kale is wilted.

Shred chicken and add back into pot.

Add parsley, half of dill and lemon juice, and stir through.

Taste and add extra salt if needed.

Top with a dollop of yoghurt, and extra lemon, dill and black pepper as desired.

Serve immediately.

Napkins: Cultiver, Ceramics: Lucile Sciallanocan, Cuttlery: 2K Labware

ZUCCHINI NOODLES WITH BASIL PESTO

restorative qualities. This easy recipe, which comes from my new book called Supercharged Food for Kids, provides delicious and quick results without having to slave over a hot stove for hours. Not to mention the slurpability factor, which is just out of this world. The trick to making the best-tasting chicken noodle soup is to use good-quality ingredients and if you have homemade stock on hand, that’s even better.

Serves: 3–4

Photography: Lee Holmes & Kate Duncan

to taste and simmer for 5 mins.

Serve sauce over cooked gluten-free pasta.

Lee’s Chicken Noodle Soup

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RECIPES PASTA

Meg’s “Clean Out the Fridge” Minestrone

Use any veggies you have on hand for this family-friendly soup.

Meg’s Chicken, Kale & Lemon Risoni

ONE-POT PESTO & GREENS PASTA RECIPE / MEG THOMPSON Here’s a really easy and quick option for those nights when you lack motivation. The quality of the pesto is important here, so look for one with all natural ingredients. I also like to throw on some sunflower seeds when serving, for crunch and some extra protein.

Serves: 2

Pasta of your choice, to serve 2 100g broccoli, chopped into florets ¼ cup peas ½ tbsp ghee or oil 2 cloves garlic, chopped 1 spring onion, sliced 80g good-quality pesto 2 tsp wholegrain mustard ¼ cup grated Parmesan Fresh chilli & olive oil, to serve

Meg’s One-Pot Pesto & Greens Pasta

Once pasta is cooked, empty saucepan into sieve and set aside.

Return saucepan to low–medium heat and add ghee. Add garlic and spring onion to pan and sauté for a few mins.

Spoon in pesto and mustard and stir well to combine.

Return pasta and veg to saucepan and stir well to coat in pesto mix and reheat pasta.

Divide into serving bowls and top with Parmesan, chilli and olive oil, as desired.

“CLEAN OUT THE FRIDGE” MINESTRONE RECIPE / MEG THOMPSON This soup is so incredibly versatile that you can literally use any vegies or pulses you may have around. It has a very simple “old-school” flavour that reminds me of my grandad. It’s also a family-friendly soup.

Serves: 4

1 onion, diced 1 tbsp ghee or oil

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2 cloves garlic, crushed & chopped ½ tsp dried oregano 1 bay leaf 1 cup chopped tomatoes 1 cup pumpkin or sweet potato, chopped into cubes 1 cup carrots, chopped 4 cups stock or broth ¼–½ tsp dulse flakes (optional) 1 cup cooked or tinned chickpeas ¾ cup pasta, or gluten-free if needed 3 leaves silverbeet (or equivalent green leafy veg) Lemon, to serve Pop onion and ghee into large saucepan and cook over medium heat until soft.

Add garlic and cook for 1 min.

Add oregano, bay leaf, tomato, pumpkin, carrot, stock and dulse flakes and cook until pumpkin is about half-cooked.

Add chickpeas and pasta, and cook until pasta is al dente. Add silverbeet and cook for a few more mins.

Serve with squeeze of lemon.

Photography: Meg Thompson

Bring saucepan of water to the boil and add pasta.

In last 2 mins of cooking, add broccoli and peas to simmering pasta.

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RECIPES MILDLY SPICY FOR KIDS

MILDLY SPICED for kids We love our kids but it can be frustrating that they won’t always eat the foods we’d like them to. Spices have many healing qualities and they taste great to an adult palate, but younger ones can find them a bit harsh. Here we share some mild recipes to get your kids on the spice trail, including Asian-Inspired Pumpkin & Chickpea Stew, Golden Milk, Simple Vegetable Curry, Sweet Potato, Pumpkin & Red Lentil Patties and Mexican-Spiced Pumpkin Soup.

Adam’s Asian-Inspired Pumpkin & Chickpea Stew

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ASIAN-INSPIRED PUMPKIN & CHICKPEA STEW RECIPE / ADAM GUTHRIE I find most kids love pumpkin. I think the soft, creamy texture and sweet flavour attracts them to it. This meal is a weekly staple in our house and the girls love it. They’re not keen if I make it too spicy, so I always halve the amount of chilli paste.

I like it hot, so I always have a jar of sambal oelek on the table, which I add to my bowl to give it the spicy kick I love. That way everyone wins!

Serves: 4

1 onion, finely diced 2 garlic cloves, finely sliced 1 tbsp vegan Thai red chilli paste (or 2 tsp for mild) 1 tbsp ground coriander ¼ large pumpkin, chopped into 5cm cubes 2 cups cooked chickpeas 6 cups vegetable stock 2 tbsp tamari 1 tbsp raw sugar 1 knob fresh ginger, grated Juice ½ lemon Handful coriander, leaves shredded 1 loaf wholemeal bread or 4 cups cooked rice or 4 cups cooked quinoa

A great dish for when you are busy as while it is baking you can get other things done.

Place casserole pot on high heat. Add onion and garlic and sauté in a splash of water for 1 min, then add red chilli paste and coriander.

Stir well. Add pumpkin, chickpeas, vegetable stock, tamari, sugar, ginger and mix well. Cover with lid and bring to the boil.

When boiling, remove lid, reduce heat and simmer until thick.

Add lemon juice and chopped coriander leaves and mix well.

To serve, place stew in bowl and serve with bread, cooked quinoa or cooked rice.

SPICED CARAMELISED PUMPKIN & POTATO WITH ZUCCHINI & QUINOA SALAD

Photography: Carol Da Riva & Adam Guthrie

RECIPE / ADAM GUTHRIE Instead of cooking the potatoes and pumpkin in a pan, you can roast them in the oven.

Preheat the oven to 200ºC, mix the potatoes and pumpkin with the spices and oil, place on a tray lined with baking paper and roast until golden-brown, about 20 mins. When you have other things to do, baking is a great option because it frees you up to do chores while the food is cooking away in the oven.

Serves: 4

1 tbsp olive oil 1 small butternut pumpkin, peeled, seeded & sliced into thin strips 2 potatoes, sliced into thin circles 1 tsp cumin seed 1 tsp ground coriander 1 tbsp raw sugar or maple syrup Pinch salt & pepper Salad 1 large zucchini, grated Handful mint, parsley & coriander, chopped Handful lettuce leaves, shredded 1 cup cooked red quinoa

Adam’s Spiced Caramelised Pumpkin & Potato with Zucchini & Quinoa Salad

Salt & pepper, to taste Juice ½ lime

Adam’s Potato & Pea Samosas

Heat frypan, add olive oil, sliced pumpkin and potato. Mix cumin, coriander, sugar and salt and pepper together in a bowl.

Sprinkle half cumin, coriander and sugar mix over potato and pumpkin. Cook, then turn when brown. Sprinkle remaining cumin, coriander and sugar mix over other side and cook until brown.

When cooked, remove from pan and set aside.

In large bowl, mix greens and quinoa. Season with salt and pepper and squeeze over lime juice.

To serve, place caramelised pumpkin and potato in bowl and serve with salad.

POTATO & PEA SAMOSAS RECIPE / ADAM GUTHRIE When our two daughters, Rose and Lily, were young they would constantly be asking for these samosas. All their friends loved them, too, so you can be confident that these are a real kid-friendly dish. I would often have them waiting on the bench as an after-school snack.

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RECIPES MILDLY SPICY FOR KIDS

This dish can be ready in half an hour.

300g soba noodles (or rice noodles to make the dish gluten-free) ½ cup dried shiitake mushrooms 1L chicken stock 2 kaffir lime leaves 3cm piece fresh ginger root, peeled & sliced into 4 thick discs 300g skinless chicken breast or thigh fillet, thinly sliced 2 tbsp fish sauce 2 tsp brown sugar Juice 3 limes (about 6 tbsp) 375mL coconut milk Basil leaves & red chilli slices, to garnish Cook noodles in boiling water according to packet instructions. Drain and rinse with cold water. Set aside. Place dried mushrooms in small bowl and cover with boiling water. Set aside to soak.

Place chicken stock, lime leaves and ginger slices in large stock pot. Bring to the boil, then turn heat down to medium and simmer for 5 mins to infuse flavours. Discard lime leaves and ginger slices.

Drain mushrooms and add to stock along with chicken slices. Simmer for 5 mins until chicken is cooked through. Stir in fish sauce, brown sugar, lime juice and coconut milk and simmer for 1 min more until hot.

Divide noodles between four serving bowls and ladle over hot soup. Garnish with basil and chilli and serve immediately.

HEALTHY MALAYSIA CHICKEN CURRY

Traditionally, they’re deep-fried, but I make a healthier version by baking them instead.

Serves: 4

edges. Place samosas on lined baking tray and into oven for 20 mins.

Serve with lime pickle and mango chutney.

RECIPE / CHRISTIE CONNELLY I’ve made this recipe healthy in three ways: I’ve reduced the amount of coconut milk (and therefore fat content), used chicken breast instead of thigh and included sweet potatoes instead of white potatoes (to make it lower GI).

Serves: 4 or 6–8 children

COCONUT CHICKEN NOODLE SOUP 6 medium potatoes, diced into 1cm cubes 1 tsp yellow mustard seeds 1 onion, diced 1 tsp turmeric 1 tsp ground cumin 1 tsp ground coriander 2 cups frozen peas 1 tsp garam masala Bunch coriander, leaves chopped Frozen pre-prepared shortcrust pastry Lime pickle Mango chutney Preheat oven to 180ºC. Place potatoes in saucepan and cover with boiling water. Bring to the boil and simmer until cooked but still firm.

Heat wok, add mustard seeds and cook until aromatic. Add onion and sauté for 1 min, then add a tablespoon of water, turmeric, cumin and coriander, and stir well. Add drained potatoes and peas, then mix. Mix in garam masala and coriander leaves.

To assemble samosas, cut sheet of shortcrust pastry into four, then cut each quarter into triangles. Press short sides of pastry together to make triangle envelope/ cone. Place a tablespoon of potato mixture into pastry envelope and press remaining edges of envelope together so that pastry is sealed at all 34 | EatWell

RECIPE / CHRISTIE CONNELLY This is a lovely Asian twist on traditional chicken soup, using one of my all-time favourite flavours: kaffir lime leaf. Ready in less than half an hour, it’s a great mid-week dinner option.

Serves: 4 or 6–8 children

Christie’s Healthy Malaysia Chicken Curry

1 lemongrass stalk, white part only, finely chopped 4 garlic cloves, peeled 5cm piece ginger root, peeled & chopped 4 shallots, peeled & chopped (or 1 red onion) 2 tbsp gluten-free Malaysian curry powder or mild curry powder

Using sweet potato makes this dish lower GI.

Photography: Christie Connelly

Christie’s Coconut Chicken Noodle Soup

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RECIPES MILDLY SPICY FOR KIDS

Freeze some of the sauce for a quick curry another time.

Georgia’s Mango Lassi

Georgia’s Simple Vegetable Curry

almond milk, half a cup of water and brown sugar. Stir to combine, scraping any bits off bottom of pan.

Bring to the boil, then turn heat down to low and simmer for 15 mins until chicken is cooked through and sweet potato is tender.

Serve with rice.

GOLDEN MILK RECIPE / CHRISTIE CONNELLY This is my speedy version of an ancient Ayurvedic hot milk recipe. Turmeric has many health benefits and anti-inflammatory properties, making this a lovely, nourishing bedtime (or any-time) drink the whole family can enjoy.

Serves: 2–4 children

500g chicken breast, diced 3 tbsp coconut oil 400g sweet potato, peeled & diced 250mL coconut milk 250mL almond milk 1 tbsp brown sugar (optional) Cooked rice, to serve Place lemongrass, garlic, ginger and shallots in food processor and pulse until paste forms.

Stir in curry powder.

Mix half of paste with diced chicken and leave to marinate in fridge for 30 mins.

Meanwhile, heat 1 tablespoon of coconut oil in non-stick, deep frying pan and add remaining curry paste. Cook over medium heat, stirring frequently, for 3–4 mins until fragrant and darkened in colour.

Turn heat up to high and add chicken. Quickly sauté on all sides to seal, being careful not to burn paste. Add sweet potato, coconut milk, 36 | EatWell

500mL almond milk (or milk of choice, any will work) 1 tsp ground turmeric ½ tsp ground cinnamon Tiny pinch ground black pepper 1cm piece fresh ginger root, peeled & grated 1 tsp coconut oil 2 tsp raw honey (or to taste) Place almond milk, turmeric, cinnamon, pepper and ginger in high-speed blender and blitz for 30 secs until combined and smooth.

Pour into saucepan and heat over high until hot, but not boiling, about 2 mins. Stir in coconut oil and honey.

Pour into mugs and serve warm.

MANGO LASSI RECIPE / GEORGIA HARDING Introducing kids to spices via sweet food and drink can be a great way to adjust their palates.

This lassi is lightly spiced with two potent antioxidant and anti-inflammatory herbs. You can also freeze this into popsicle moulds for an ice-block variation or add a quarter of a cup of chia seeds and allow to soak into a delicious Indian-style chia pudding.

Serves: 2

2 fresh mangoes, peeled & flesh removed (see note below for using frozen mango) 1 cup natural full-fat yoghurt (or coconut yoghurt for dairy-free) ½ tsp ground turmeric ½ tsp ground cardamom 1 cup ice 1 tbsp rosewater (optional) In powerful blender or food processor, puree mango, yoghurt and spices until smooth.

Add ice and puree again until crushed.

Serve immediately.

Tip: You can sub the mango with frozen mango cheeks — omit the ice and add ½ cup of water.

SIMPLE VEGETABLE CURRY RECIPE / GEORGIA HARDING I often whip up this recipe for a quick meal that’s guaranteed to please my family. It’s very versatile, so even though my main recipe is vegetarian, feel free to add in meat or legumes (see recipe variations). You can also freeze batches of the sauce for a quick curry another time.

Serves: 2

1 tbsp ghee, butter or coconut oil 1 medium brown onion, diced 2 cloves garlic, finely chopped 2cm piece ginger, peeled & finely chopped 1 tbsp fennel seeds 1 tbsp cumin seeds, ground 1 tbsp ground turmeric or 1cm piece fresh turmeric, peeled & finely grated 1 tbsp ground coriander 1 tbsp garam masala 150g raw cashew nuts, roughly chopped 5 ripe tomatoes, roughly chopped 1 tsp sea salt & black pepper, to taste 250g full-fat natural or Greek yoghurt ¾ cup water

Photography: Georgia Harding & Christie Connelly

Christie’s Golden Milk

RECIPES MILDLY SPICY FOR KIDS Vegetables (sweet potato, carrots, red capsicum, cauliflower, broccoli & baby spinach) Brown basmati, quinoa or cauliflower rice, to serve

sauce (which has simmered 10–15 mins to build flavour).

Serve with brown basma ti, quinoa or cauliflower rice.

INDIAN CHICKEN & ALMOND CURRY In large, deep pan, melt ghee, butter or coconut oil and sauté onion, garlic, ginger and spices over low heat unit onion is just starting to become opaque and spices smell amazing.

Transfer to blender or food processor with cashews, tomato, sea salt, yoghurt and water and blend until smooth.

Add back to same pan (no need to wash it), add vegetables in stages, and simmer with lid on (it will spit), stirring frequently until vegetables are cooked to your liking. Taste and season again.

My curry takes about 15 mins for root vegetables and a further 5–10 mins for quickcooking vegies (broccoli, cauliflower and capsicum). Always add leafy greens (baby spinach/coriander) at the very end once you have turned off heat.

Another way to cook this curry is to steam (or roast) the vegetables and just mix through

RECIPE / GEORGIA HARDING My family and I love this delicious, easy-toprepare dish. This curry is almond based and free of tomatoes, which is a nice change from the common tomato-heavy curries. It’s very aromatic, mild and delicious. I’d encourage you to try it for the whole family as the cinnamon flavour really appeals to kids.

Serves: 4

500g boneless & skinless chicken thighs, diced 2–3cm fresh ginger root peeled & finely grated 4 cloves garlic, peeled & finely chopped Small red chilli, to taste & finely chopped (or add individually at table to control heat) Juice ½ lemon 50g flaked or slivered almonds

Meg’s Mexican-Spiced Pumpkin Soup

Coconut oil or ghee 2 onions, peeled & sliced 1 cinnamon stick 4 cardamom pods, crushed slightly with top of knife handle 3 whole cloves 1 tsp ground cumin 1 tsp ground coriander 1 tsp ground turmeric (or 2 tsp freshly grated root) 50g almond meal Sea salt 300mL natural yoghurt (for dairy-free replace with coconut milk) 20g currants or sultanas (optional) ½ cup fresh or frozen peas Coriander leaves, to serve Brown, basmati rice or quinoa, to serve Green salad or steamed vegetables, to serve In large bowl, mix chicken, ginger, garlic, optional chilli and lemon juice. Marinate for an hour or so (not essential, but best).

In large frypan, toast slivered or flaked almonds over low heat and set aside.

Now heat a tbsp or so of coconut oil or ghee over low–medium heat and cook onion until it starts to soften. Add cinnamon stick, cardamom pods and cloves and cook for a few mins until fragrant. Add cumin, coriander, turmeric and almond meal.

Mix together, add chicken to pan and stir gently until chicken starts to turn opaque (only a few mins). Season with good pinch of sea salt.

Add yoghurt and currants or sultanas and mix well.

Cover and simmer slowly for 20–30 mins, stirring occasionally, making sure it doesn’t stick to bottom of pan.

Just before serving, stir in peas and top with coriander and toasted almonds.

Serve with rice or quinoa, green salad or steamed vegetables.

MEXICAN-SPICED PUMPKIN SOUP

1 tbsp ghee or coconut oil 1 onion, diced 3 cloves garlic 1 tsp dried oregano 1 tsp cumin 1 tsp ground coriander ½ tsp smoked paprika 1kg pumpkin, peeled, roughly chopped & roasted 1 cinnamon quill 4 cups stock or broth ½ cup red lentils ½ cup coconut milk Sea salt, to taste Yoghurt, to serve Toast, to serve

38 | EatWell

Photography: Meg Thompson & Georgia Harding

RECIPE / MEG THOMPSON Red lentils add protein, fibre and iron among other nutrients to this mildly spiced soup. You don’t have to roast the pumpkin in this recipe, but the flavour is deeper and sweeter if you do.

Serves: 4-5

Georgia’s Indian Chicken & Almond Curry

The cinnamon in this curry adds to its appeal for kids.

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RECIPES MILDLY SPICY FOR KIDS Place in fridge for half an hour to help stick together better.

Add coconut oil to coat bottom of frypan and place over medium heat.

Add patties in batches and cook for 5 mins each side, or until golden.

Serve as they are, or with rice and yoghurt, or even as a toasted sandwich filling.

PALAK PANEER RECIPE / MEG THOMPSON This curry is a great way to get some greens into the littlies as it’s nourishing and a great introduction to spices. Paneer is a traditional south Asian fresh cheese that’s very mild in flavour. If you’re not a fan of paneer, use roasted potato instead.

Serves: 4–6

Meg’s Sweet Potato, Pumpkin & Red Lentil Patties

Add ghee or oil to large saucepan, add onion and cook until soft.

Add garlic and cook for 1 min.

Add oregano, cumin, coriander and paprika and cook for half a minute, stirring often.

Add pumpkin, cinnamon, stock and lentils and cook on low simmer for 15–20 mins, or until pumpkin is cooked if not pre-roasting.

Stir through coconut milk, taste and add salt as necessary.

Serve topped with dollop of yoghurt and good-quality toast dippers.

SWEET POTATO, PUMPKIN & RED LENTIL PATTIES RECIPE / MEG THOMPSON They are loosely based on an idea from one of Jude Blereau’s recipes. I use them as simple finger food for my youngest daughter, or for a quick, protein-filled snack on the run. They are also great as part of a main meal and I love to serve them with rice, yoghurt and kimchi.

Makes: 12–15 patties

Preheat oven to 200°C. Add lentils to saucepan with 2 cups water and simmer on low heat for 20–25 mins, or until lentils are cooked. Drain off excess water and set aside.

While this is cooking, place sweet potato and pumpkin on baking tray and drizzle with a little coconut oil. Bake for 15–20 mins until cooked.

Add a little coconut oil to frypan and sauté onion for 3 mins, until soft.

Add garlic and ginger and cook for 1 min.

Add cumin, coriander and smoked paprika and cook for a few secs.

In large mixing bowl, combine onion mix with cooked lentils and vegetables.

Mix together well, mashing or using hands if preferred.

Combine coconut flour and sesame seeds on plate.

Shape mixture into patties and roll in flour and sesame mix.

1 cup red lentils, rinsed 500g sweet potato, chopped into 5cm pieces 500g pumpkin, chopped into 5cm pieces Coconut oil 1 small onion, diced 1 clove garlic, finely chopped 1 tsp ginger, finely grated ½ tsp cumin ¼ tsp ground coriander ¼ tsp smoked paprika ¼ cup coconut flour 2 tbsp sesame seeds Meg’s Palak Paneer

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1 large onion, diced 2 tbsp ghee 1 tbsp finely chopped garlic ½ tbsp grated ginger 1 tsp ground turmeric 1 tsp ground cumin ½ tsp smoked paprika 400g spinach or silverbeet, thinly sliced ½ tsp sea salt 100g chickpeas 100g peas 400mL tin coconut milk 200g paneer, cubed Cooked brown rice or quinoa, to serve Yoghurt or vegan yoghurt, to serve Place onion and ghee in large saucepan and cook on medium heat until soft.

Add garlic and ginger and cook for another 2 mins.

Add turmeric, cumin and paprika and cook for 1 min, until fragrant.

Add spinach/silverbeet, salt, chickpeas, peas and coconut milk and simmer on low heat, stirring frequently, for 20 mins.

While cooking, add a little ghee to frypan and cook paneer over medium heat until showing touch of golden.

Add to curry mix, taste and add salt if necessary.

Adults may also like to add chilli.

Serve with brown rice or your favourite cooked grain and yoghurt as desired.

Photography: Meg Thompson

Use these patties as finger food or part of a main meal.

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orgran GLUTEN-FREE CINNAMON BUNS RECIPE / ORGRAN Serves: 12

1⅔ cups maize corn flour ½ cup rice flour ½ cup Orgran Gluten-Free Gluten Substitute ½ tsp salt 1½ tsp cinnamon 4 tsp gluten-free baking powder 1 sachet (7g) dry yeast ½ cup stevia or other sweetener 1 cup sultanas 1½ cups milk, warmed 2 tbsp melted butter 1 egg, lightly beaten Pack your breakfast with nutrition from Orgran in just under one minute! Our Brekki Porridge comes in two new delicious flavours: Berry or Apple & Cinnamon. For fresh flavours and a great source of fibre, Orgran Brekki Porridge is available in seven ready-to-go sachets. For a healthy start every morning, choose Orgran.

Icing 2 cups icing sugar 2 tbsp fresh milk 1 tbsp melted butter Preheat oven to 170°C and grease muffin tin.

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Mix dry ingredients, except sweetener and sultanas, in large bowl.

Place butter in bowl and rub to fine crumb, then add sultanas and mix well.

Combine warm milk, sweetener and lightly beaten egg in separate bowl.

Place liquid mixture in bowl with dry ingredients. Mix well to form smooth batter.

Spoon batter into greased bowl.

Cover with clean tea towel and leave in warm place for 30 mins.

Transfer batter to greased muffin tins. Bake for approx. 25 mins, then reduce heat to 160°C and bake for another 20 mins or until buns are baked.

Cool on wire rack.

To make icing, combine all ingredients and beat well.

Once cooled, apply layer of icing to coat the top of each bun.

Cool in refrigerator until icing has set and serve.

Brekky Parfait

BREKKY PARFAIT RECIPE / ORGRAN Serves: 2

½ cup Orgran Multigrain O’s with Quinoa Breakfast Cereal ½ cup Orgran Itsy Bitsy Cocoa O’s Breakfast Cereal 2 large soft dates, seeds removed & finely chopped 2 tsp LSA (linseed, sunflower seeds, almonds) 2 tsp psyllium 2 tsp rice-bran oil 1 cup plain or strawberry dairy-free yoghurt, as desired 4 large strawberries, tops removed & cut into quarters Strawberry Sauce 8 large strawberries, tops removed ⅓ cup stevia or other sweetener Juice 1 lemon Place Orgran Multigrain O’s & Cocoa O’s in blender or food processor. Process until pieces are small.

Assemble parfait by placing half of chopped dates into bottom of each parfait glass, then add 1 tsp LSA, 1 tsp psyllium and 1 tsp rice-bran oil to each glass.

To make strawberry sauce, place all ingredients in blender or food processor and blend until smooth.

Pour into small microwave-safe bowl.

Microwave on high for 30 secs and stir.

Repeat if necessary. Alternatively, place in small saucepan and heat until slightly thickened.

When sauce is cooked, stored in clean, warm, sterilised jar.

Top parfait glass with layers of yoghurt, pieces of strawberry, some crushed Multigrain O’s and Cocoa O’s and freshly made strawberry sauce.

Camembert with Dried Cranberries & Pistachios

CAMEMBERT WITH DRIED CRANBERRIES & PISTACHIOS RECIPE / ORGRAN Serves: 6

¼ cup pistachio kernels 1 tbsp Orgran Premium Crispi Breadcrumbs 1 tsp chia seeds ½ cup dried cranberries, finely chopped 1 tsp rosemary, finely chopped 125g camembert cheese Orgran Crispibread, to serve Preheat oven to 170°C. Prepare flat oven tray by spraying with cooking spray. Line tray with baking paper.

Spread pistachio kernels over prepared tray.

Bake for approx. 10 mins, taking care not to burn pistachios.

Place breadcrumbs and chia seeds in small bowl. Mix well.

Prepare 12cm × 8cm round deep serving mould by thickly greasing with melted butter.

Sprinkle greased mould with mixed chia seeds and breadcrumbs.

Put pistachio kernels, dried cranberries and rosemary in small bowl.

Place camembert in small microwave-safe bowl. Microwave on medium–high for 40 secs or until camembert is soft.

Put camembert in bowl with pistachio kernels and dried cranberries. Mix well to combine ingredients. Press into prepared mould and refrigerate until firm.

Remove and serve with Orgran Crispibread.

350mL water 125g soft butter 1 tbsp chia seeds 48 olives, pitted Rosemary sprigs, as desired Preheat oven to 170°C. Prepare 16cm × 8cm foil trays by spraying with cooking spray. Line bottom of each tray with circle of baking paper.

Warm bread mix on high in microwave for 30 secs. Put bread mix in large bowl of heavy-duty electric mixer. Add eggs, water, butter and chia seeds to bread mix in bowl. Mix well to combine ingredients.

Divide mixture evenly into each foil tray.

Insert 3 olives and 3 sprigs of rosemary into each focaccia.

Place foil trays on flat baking tray to facilitate handling.

Place focaccia in warm place to rise. Don’t allow rising for too long, or the focaccia may be too open in texture.

Place in moderately hot oven and bake for approx. 20 mins or until golden-brown and cooked when tested.

When cooked, remove from oven. Leave in foil trays.

For more information visit orgran.com

Rosemary & Olive Focaccia

ROSEMARY & OLIVE FOCACCIA RECIPE / ORGRAN Makes: 16 slices

450g packet Orgran Easy Bake Bread Mix 2 eggs, lightly beaten EatWell | 43

SPONSOR RECIPES AMAZONIA

Men’s Super-Nourishing Smoothie

MEN’S SUPER-NOURISHING SMOOTHIE RECIPE / AMAZONIA Serves: 1

150mL coconut water 150mL coconut milk ½ avocado 1 serve Amazonia Raw Prebiotic Men’s Multi 1 serve Amazonia Raw Cacao Coconut Protein Isolate Combine ingredients in blender.

Serve immediately and enjoy!

Amazonia Raw Prebiotic Women’s Multi BEAUTY ELIXIR RECIPE / AMAZONIA Serves: 1

250mL coconut water Handful almonds 2 handfuls baby spinach 1 serve Amazonia Raw Purple Rice Protein Amazonia Raw Prebiotic Women’s Multi is a wholefood, supercharged formula designed especially for daily use by women who want to feel their best. The delicious blend combines the benefits of prebiotics and fermented ingredients for digestive health with adaptogenic herbs specific to supporting women’s physiology and wellbeing. This product is also available in Prebiotic Men’s Multi.

Combine ingredients in blender. Serve immediately and enjoy!

Beauty Elixir

44 | EatWell

Women’s Zesty Passion Smoothie

WOMEN’S ZESTY PASSION SMOOTHIE RECIPE / AMAZONIA Serves: 1

1 cup pineapple, cubed 3 passionfruits, inner fruit only 1 medium banana, peeled 250mL coconut water 1 serve Amazonia Raw Prebiotic Women’s Multi Combine ingredients in blender. Serve immediately and enjoy!

For more information visit amazonia.com.au EatWell | 45

SPONSOR RECIPES PICS PEANUT BUTTER Sticky Vietnamese-Style Pork Belly & Salad

5-Minute No-Bake Peanut Butter Granola Slice

1½ tbsp tamari 1½ tbsp ketchup 1 tbsp finely chopped ginger 50mL water Cleansing Salad ¼ cucumber, cut into ribbons 2 radishes, thinly sliced 1 cup mung beans 1 spring onion 1 tbsp mint leaves 1 tbsp coriander leaves Handful roasted peanuts

pic's peanut but ter STICKY VIETNAMESE-STYLE PORK BELLY & SALAD Sticky and delicious pork belly served with a fresh, cleansing salad.

RECIPE / PIC’S PEANUT BUTTER Serves: 2

Pic’s Peanut Butter uses the best peanuts in the world: high-oleic nuts from Australia. Freshly roasted and with no added weird stuff, Pic’s tastes glorious, like peanut butter should. Enjoy straight off the spoon or try one of these great recipes.

46 | EatWell

Pic’s Hoisin Sauce 4 tbsp tamari 2 tbsp Pic’s Smooth, No Salt Peanut Butter 3 medjool dates, pitted & halved 2 tsp rice-wine vinegar 2 garlic cloves 2cm piece ginger, peeled 2 tsp Pic’s Peanut Oil 1 tsp minced red chilli Black pepper, to taste 300g pork belly 3 tbsp Pic’s hoisin sauce (recipe above) 2 tbsp Pic’s Smooth Peanut Butter 1½ tbsp honey 1½ tbsp rice-wine vinegar

Dressing 1 small red chilli, finely chopped 1 small garlic clove, grated 1 tbsp lime juice 1 tbsp coconut sugar 1 tbsp rice-wine vinegar To make Pic’s hoisin sauce, blitz all ingredients in blender until smooth.

Remove rind from pork and put meat in sealable tub.

In bowl, mix Pic’s hoisin sauce, peanut butter, honey, vinegar, tamari, ketchup and ginger. Add to pork dish and massage into meat. Place in fridge for 30 mins.

Heat oven to 160ºC. Transfer pork and marinade to small roasting dish, lined with baking paper.

Pour over 50mL water, cover with more baking paper and roast for 2 hrs, or until tender, basting halfway through. Remove pork from oven and increase temp to 200ºC. Remove paper and pour sauce into small pan. Bring sauce to boil and let it bubble until thick and syrupy. Brush some sauce all over pork and pop back in oven, uncovered, for 20 mins until sticky and caramelised. Transfer meat to chopping board and rest for 20 mins.

To prepare salad, toss all ingredients, except peanuts, together in bowl.

To make dressing, combine all ingredients and set aside.

Reheat any remaining sauce, adding splash of water to loosen.

Toss dressing through salad, then top with peanuts.

Cut pork into thick slices, arrange alongside salad then drizzle over sauce.

5-MINUTE NO-BAKE PEANUT BUTTER GRANOLA SLICE Here’s a great sneaky slice for when you need a little pick-me-up and, best of all, it’s good for you.

RECIPE / PIC’S PEANUT BUTTER Makes: 12–14 slices

½ cup honey or maple syrup ½ cup Pic’s Smooth Peanut Butter 1 tsp vanilla extract 2 cups rolled oats, gluten-free if needed 1 cup puffed brown rice ¼ cup pumpkin seeds ¼ cup sunflower seeds ¼ cup ground flaxseed

Miso Chicken Lettuce Wraps

Pan-Fried Snapper with Zingy Pic’s Peanut Butter Sauce

In large pan, blend wet ingredients and warm on low heat just to make everything a bit softer.

Mix very well to bring together (will look curdled, but don’t panic — keep mixing).

Remove from heat and add dry ingredients.

Mix thoroughly to combine well and make sure all seeds are well distributed.

Pour mixture into shallow lined baking tray and press down firmly.

Pop into fridge to firm up for at least an hour then cut into slices.

Store in fridge.

MISO CHICKEN LETTUCE WRAPS This dish combines delicious miso flavours with crunchy peanut butter. Store components separately in the fridge for lunches all week or serve to friends for a tasty, casual dinner.

RECIPE / PIC’S PEANUT BUTTER Serves: 4

Sauce ¼ cup Pic’s Crunchy Peanut Butter 1 tbsp miso ½ cup broth or water 1 tbsp tamari 1 clove garlic, minced 2 spring onions, minced 1 jalapeño, minced 1 tbsp Pic’s Peanut Oil 4 chicken breasts, diced 1 tbsp chilli powder Salt & pepper, to taste Lettuce leaves, for serving 1 red capsicum, sliced 1 cup shelled edamame beans 1 cup chopped peanuts Whisk together all sauce ingredients until smooth and creamy.

Heat shallow pan over medium–high heat and add peanut oil.

Coat chicken with chilli powder, salt and pepper and add to pan.

Cook for few minutes on each side until chicken is cooked through and a little sticky on outside.

You may need to cook in two batches to prevent sweating.

Remove from pan and rest for a few mins.

In mixing bowl, mix about half of sauce with chicken.

Place remaining sauce in bowl for dipping.

Place chicken mix on lettuce leaf and top with capsicum, edamame and chopped peanuts.

PAN-FRIED SNAPPER WITH ZINGY PIC’S PEANUT BUTTER SAUCE A fresh fish dish with a little bit of heat and a whole lot of zing!

RECIPE / PIC’S PEANUT BUTTER Serves: 2

½ cup Pic’s Peanut Oil plus 1 tbsp for fish ½ stalk lemongrass 1 tbsp minced ginger ½ cup Pic’s Smooth Peanut Butter 1 tbsp rice-wine vinegar 1 tbsp coconut sugar 2 garlic cloves, minced 1 cup water 2 tsp Sriracha or hot sauce of choice 1 tbsp lime juice Salt, to taste 2 snapper fillets, boned, skin on 1 tsp butter

Steamed rice, to serve Vegetables, to serve 1 spring onion, to serve Coriander leaves, to serve In medium saucepan, heat oil, lemongrass and ginger and cook over low heat until fragrant, about 5 mins.

Add peanut butter, vinegar, sugar, garlic and water, and simmer for 10 mins.

Let cool slightly and discard lemongrass.

Transfer mix to blender.

Add Sriracha and lime juice and puree until smooth. Season to taste with salt.

Score flesh of snapper to prevent curling, rinse and pat dry.

Add final tbsp of oil to shallow pan on medium– high heat.

Place fish in pan skin down, followed by butter, and cook for 3 mins. Do not move as it will break skin.

Gently turn fish and cook for further 3 mins until flesh flakes.

Serve hot from pan with rice and vegies of your choice, topped with spring onion and coriander Serve Pic’s Sauce on the side.

For more information visit picspeanutbutter.com EatWell | 47

delicious DESIRE

Food has a long-held reputation for kindling the flames of passion and desire. Some of the aphrodisiac image of foods has been exaggerated but it’s fun to combine foods traditionally regarded as having aphrodisiac qualities (asparagus, avocadoes, figs and bananas, for example) into delicious meals. So, even if the fires of passion aren’t ignited, you’ll still have delicious dishes like Chilli Chocolate-Dipped Figs, Lamb Shoulder with Cumin, Oregano & Pomegranate Glaze, Roasted Banana, Tahini & Choc-Espresso Sauce on Sourdough and an Anti-Inflammatory Toddy.

Meg’s Roasted Banana, Tahini & Choc-Espresso Sauce on Sourdough

48 | EatWell

RECIPES DELICIOUS DESIRE ROASTED BANANA, TAHINI & CHOC-ESPRESSO SAUCE ON SOURDOUGH RECIPE / MEG THOMPSON This is a pimped-up version of the well-loved favourite, tahini and banana on toast. The chocespresso sauce is a little bit too easy to add to everything, if you have any left over.

Serves: 2

1 banana, peeled & sliced lengthways 1 tsp coconut oil Sprinkle cinnamon 1 tbsp espresso coffee 1 tbsp dark chocolate Pinch sea salt 2 slices sourdough or gluten-free bread if needed 2 tbsp tahini 2 chopped tbsp almonds, to serve Place banana on lined baking tray, smear with coconut oil and cinnamon and bake at 200°C for 15–20 mins.

While this is cooking, make sauce by placing espresso into small saucepan over low heat.

Add chocolate and salt and stir until melted.

Remove from heat straight away and set aside.

Toast sourdough.

To assemble, spread 1 tablespoon of tahini on each piece of toast. Lay roasted banana on top. Drizzle with choc-espresso sauce and top with chopped almonds.

EXTREMELY SEXY & VERSATILE PLATTER WITH MAPLE-CINNAMON NUTS & ROOIBOS-POACHED PEARS RECIPE / MEG THOMPSON To me, sharing food is pretty sexy. And a platter filled with lots of gorgeous bits and pieces is one of my favourite things. It’s also fantastically versatile, allowing you to add whatever you have on hand. A more savoury version would also be delicious: add slow-roasted cherry tomatoes, green pea dip and fresh crudités.

Serves: 6–10

Maple-Cinnamon Nuts ¾ cup nuts such as macadamias & pecans ¼–½ tsp cinnamon ½ tbsp maple syrup

Photography: Meg Thompson

Rooibos-Poached Pears 1 pear, sliced into 1cm slices 2 rooibos teabags 1 tbsp maple syrup Berries, passionfruit, figs, pomegranate, lychees, to serve Good-quality dark chocolate, to serve Good-quality cheese or cashew cheese, to serve Homemade dips, to serve Sugar snap peas, snow peas, cucumber slices, to serve Preheat oven to 180°C. Place nuts on lined baking tray and bake for 10 mins.

Remove from oven and add cinnamon and maple, stirring to coat.

Meg’s Extremely Sexy & Versatile Platter with Maple-Cinnamon Nuts & Rooibos-Poached Pears

Pop back in oven for 5 mins, or until nicely browned.

The nuts will crisp up as they cool.

For pears, make strong infusion with teabags and ½ cup boiled water.

Add to small saucepan with maple syrup and pears.

Bring to low simmer and cook for 20 mins, or until pears are tender.

To assemble platter, arrange everything on large plate or board and serve with crackers or bread, if desired.

CHILLI CHOCOLATE & PEPITA BROWNIE BISCUITS RECIPE / MEG THOMPSON Chocolate and chilli may be better known for their aphrodisiac qualities, but the humble pepita has a lot to offer. Pepitas are chock full of zinc, which is particularly wonderful for the male and female reproductive systems.

If that’s not sexy enough, there’s also plenty

This platter is so versatile and can be sweet or savoury depending on your mood. of magnesium to help you relax and iron and protein for endurance!

Makes: approx. 18 biscuits

½ cup pepitas 2 large eggs 1 cup nut butter 2 tbsp cacao ½ cup coconut sugar ¼ tsp sea salt ¼ tsp baking soda 1/8 tsp cayenne powder ½ cup chopped dark chocolate Preheat oven to 160°C Place pepitas on baking tray and bake for 5–10 mins, or until just lightly roasted.

Whisk eggs and stir in nut butter.

In separate bowl, combine cacao, coconut sugar, sea salt, baking soda and cayenne.

Pour dry ingredients into wet and stir EatWell | 49

RECIPES DELICIOUS DESIRE

Allow the biscuits to cool before eating for a firm, luscious consistency.

to combine. The mixture will be thick. Stir through chocolate and pepitas.

Spoon out tablespoon-sized portions, shape into rounds and place on lined baking tray. Flatten biscuits slightly.

Bake for 10 mins (you want them to be just undercooked inside to give you gooey brownie-ness).

Remove from oven and allow to cool before trying to move them as they will firm up as they cool.

WATERMELON & CHAMPAGNE GRANITA RECIPE / CHRISTIE CONNELLY I think granita is the perfect dessert — sweet and light so that you aren’t too full for more fun! This granita also happens to be wonderful on top of oysters for a lovely start to the meal.

Serves: 6–8

200g raw sugar (or rapadura sugar, but the final result will be darker-coloured) 250mL water 1.25kg seedless watermelon (whole weight) Juice 2 limes 250mL champagne or sparkling wine

Meg’s Chilli Chocolate & Pepita Brownie Biscuits

Place sugar and water in small saucepan over medium heat. Stir until sugar dissolves then bring to the boil and boil for 5 mins until syrupy.

Pop into fridge to cool while you prepare watermelon.

Remove outer green skin with sharp knife, roughly chop flesh and place in blender. Add lime juice to blender along with champagne and sugar syrup. Blitz until smooth.

Pour mixture into shallow freezer-proof container (stainless steel works best) and place in freezer. Check after 1 hour and, using fork, scrape frozen outer edges into centre to form fluffy icy bits. Repeat each hour for 3–4 hours until all mixture is frozen and fluffy.

Serve immediately in small bowls or keep frozen for about a week.

CHILLI CHOCOLATE-DIPPED FIGS

¾ cup dark chocolate chips ¼ tsp ground chilli powder (plus a little extra for garnish) ¼ tsp ground nutmeg ¼ tsp ground cinnamon 1 tsp coconut oil 8 fresh figs, quartered or halved

Christie’s Watermelon & Champagne Granita

50 | EatWell

Pour chocolate chips into stainless-steel or glass bowl and place over saucepan of simmering water. Make sure water can’t touch bottom of bowl. When chocolate chips have softened, add spices and coconut oil. Stir until smooth and glossy.

Photography: Christie Connelly & Meg Thompson

RECIPE / CHRISTIE CONNELLY This simple recipe combines four aphrodisiac ingredients: figs, chocolate, chilli and nutmeg.

It’s the perfect little sweet treat after a big meal and a great dish to feed each other with, too!

You can use dried figs if fresh aren’t in season.

Serves: 4

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Blueberries, vanilla & teff gourmet protein muesli Food for Health’s gourmet protein muesli was created by our founder and naturopath, Narelle… so it is not only made with healthy nutritious ingredients, but it is also made with passion and plenty of love!

This muesli is filled with superfoods teff, chia & blueberries, is gluten free and is a good source of protein, which keeps you fuller for longer.

We love to call it a crunchy bowl of deliciousness. Enjoy!

Find this muesli in the health food aisle of your local supermarket.

Telephone 1300 881 277 hello@foodforhealth.com.au www.foodforhealth.com.au

RECIPES DELICIOUS DESIRE MEXICAN LAMB SHOULDER WITH CUMIN, OREGANO & POMEGRANATE GLAZE

You can use dried figs if fresh ones aren’t in season.

RECIPE / LEE HOLMES One of the dishes my partner and I enjoy most for a romantic dinner is lamb. There’s something so comforting and warming about this dish, especially on a chilly winter’s night.

The cumin and oregano really work with the meat and the pomegranate glaze tickles those sweet tastebuds for an explosion of flavours that melt in your mouth. Pomegranate was regaled as a culinary symbol of Aphrodite by the ancient Greeks. Because of their many seeds, pomegranates are often associated with fertility and abundance and pomegranate juice is a powerful natural aphrodisiac able to increase testosterone levels.

Serves: 4

Marinade 4 garlic cloves, chopped 2 tsp ground cinnamon 2 tsp ground cumin 1 tbsp dried oregano 1 lemon, halved & pips removed, coarsely chopped 1 tsp Celtic sea salt 1 tsp black pepper 2 tbsp extra-virgin olive oil 1 bone-in lamb shoulder joint, excess fat removed 1 whole corm garlic, unpeeled 1 brown onion, quartered 1 cup pomegranate juice Juice 1 lemon 2 tbsp apple-cider vinegar 2 tbsp rice-malt syrup

Christie’s Chilli Chocolate-Dipped Figs

Lee’s Mexican Lamb Shoulder with Cumin, Oregano & Pomegranate Glaze

day with some vegies and healthy fats to make it a love-filled one.

Serves: 4

Pesto 1 bunch basil, leaves picked, washed & dried 2 tbsp pine nuts 1 garlic clove, peeled 2 tbsp grated Parmesan cheese ⅓ cup olive oil Salt & pepper, to taste 8 slices olive sourdough or favourite bread 2 avocados, peeled & sliced 4 handfuls rocket, washed & dried 1 lemon, quartered Dip figs into chocolate one by one. Place on plate lined with baking paper. Pop in fridge to harden for 15 mins, then serve.

AVOCADO, PESTO & ROCKET ON OLIVE SOURDOUGH RECIPE / CHRISTIE CONNELLY Avocado and rocket both have aphrodisiac qualities, so this dish is a great way to start the 52 | EatWell

To make pesto, add basil leaves, pine nuts and garlic to food processor and blitz until finely chopped. Add Parmesan and oil and blitz until chunky paste forms. Season with salt and pepper and set aside.

Toast sourdough slices and place on serving plates. Spread each with a few tbsp of pesto, then top with avocado slices and rocket. Serve with lemon wedges to squeeze over as desired.

250g full-fat natural yogurt 1 fresh pomegranate, seeds only Small handful mint leaves, chopped To make marinade, place all ingredients in food processor and blend until smooth.

Place lamb in large baking dish, spoon marinade on top and massage in with hands.

Allow to marinate in fridge for between 2 and 24 hours.

Heat oven to 160ºC. Place lamb in pan, along with garlic and onions, then pour over pomegranate juice, lemon juice and applecider vinegar.

Cover lamb with baking paper then foil and cook for approx. 4 hours, checking every hour and re-basting with juice.

When ready, remove pan from oven and carefully remove lamb and pour juice into saucepan on stove over medium heat.

Replace lamb in baking tray and place back into oven while making syrup. Turn temperature to 200ºC. Add rice-malt syrup to liquid and cook until bubbly. A thick syrup should form, which should take about 20 mins.

Once ready, remove foil from lamb, pour syrup over lamb and return to oven for 10 mins until lamb becomes crispy on top.

To make glaze, mix yogurt, pomegranate seeds and mint in small bowl.

Serve lamb with pomegranate glaze and side of green vegetables.

Photography: Lee Holmes & Christie Connelly

Christie’s Avocado, Pesto & Rocket on Olive Sourdough

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RECIPES DELICIOUS DESIRE

This delicious toddy will warm the cockles of your heart.

Lee’s Anti-inflammatory Toddy

Lee’s Mint Chocolate Chip Smoothie

Georgia’s Berry Nice Brownies

MINT CHOCOLATE CHIP SMOOTHIE RECIPE / LEE HOLMES This delicious and easy-to-drink smoothie tastes just like a mint slice biscuit only it’s a lot healthier and will really fill you up. Your beloved will enjoy the minty-sweet taste of this after a lazy Sunday morning in bed and, as a bonus, it’ll help their breath to smell extra-sweet, too!

Serves: 2

ANTI-INFLAMMATORY TODDY RECIPE / LEE HOLMES For centuries, ginger has been used as a highly effective digestive aid. But did you know it’s also a natural aphrodisiac? This is largely because of its ability to increase circulation.

Ginger, especially in its natural form, increases sensitivity in the erogenous zones. This toddy will help to warm your cockles this winter!

Serves: 1

250mL cashew milk ½ tsp ground turmeric ¼ tsp ground cardamom ¼ tsp ground cinnamon 2 star anise (optional) ¼ tsp grated fresh ginger Pinch vanilla powder Pinch black pepper 6 drops liquid stevia (optional) 54 | EatWell

1 frozen banana Bunch English spinach leaves, fresh or frozen ¼ cup nut butter ½ avocado, peeled & stone removed Generous handful mint leaves 1 tsp alcohol-free vanilla extract 250mL almond milk 125mL coconut water Handful ice (optional) 3 tbsp raw cacao nibs Place all ingredients except cacao nibs in powerful blender and blend until smooth. Add cacao nibs and blend for another 5–10 secs.

Pour into tall glass and serve.

BERRY NICE BROWNIES RECIPE / GEORGIA HARDING These Berry Nice Brownies speak volumes of love. They are gluten- and grain-free and

a delicious, decadent chocolate treat. Plus, they’re easy to make and sure to become a regular guilt-free indulgence.

Makes: 8–10 brownies

200g (approx. 2 cups) raw medium-sized sweet potato, peeled & grated 125g butter (or coconut oil), melted 170g pure maple syrup or rice-malt syrup 2 large eggs 2 tsp vanilla powder or paste 50g cacao powder 2 tsp baking powder 1 tsp bicarbonate of soda 2 tbsp coconut flour ½ cup raspberries, fresh or frozen Preheat oven to 180°C. In clean cloth, wring moisture from grated sweet potato.

In large bowl or food processor, mix together sweet potato, butter, sweetener, eggs and vanilla, until combined.

Add cacao, bicarbonate of soda and baking powder, and combine.

Finally, stir in coconut flour. (Coconut flour absorbs a lot of liquid so you should only need the 2 tbsp.) Batter should be consistency of thick cake-like batter. Let sit for 1 min and if still seems a little wet, add another tsp coconut flour.

Line small slice tin with baking paper.

Pour batter into tin and top with raspberries.

Bake for 25 mins or until the centre is firm to touch or skewer comes out clean.

Cool completely before slicing. It will firm up once chilled.

Store in fridge in airtight container or freeze.

Enjoy at room temperature or warm with double cream or coconut cream and fresh berries of choice.

Photography: Georgia Harding & Steve Brown

Heat cashew milk in small saucepan over medium heat for 2–3 mins or until just warmed.

Add spices, ginger, vanilla and pepper, then stir to remove any lumps.

Remove from heat and pour through fine sieve to remove grated ginger. Add stevia and enjoy warm.

Made Real. Made Here.

Why decant a dip when you can plate up?

The gourmet range includes four enticing flavour combinations such as Smoked Gouda & Roasted Almond, Vintage Cheddar & Caramelised Onion, Vintage Cheddar & Marinated Onion, and Blue Cheese, Fig & Pistachio.

Chris’ range of gourmet Heritage Dips makes entertaining easy!

Selected range available at Coles, Woolworths and some independent grocers.

For recipe and entertaining ideas visit

EATLOVESHARE.COM.AU

CHRISDIPS

CHRISDIPSAU

RECIPES DELICIOUS DESIRE SIMPLE CEVICHE RECIPE / GEORGIA HARDING This simple yet oh-so-tasty starter is a potent combo of fish, chilli and avocado that’s sure to enhance your deepest desire.

Serves: 4–6

Ceviche 700–800g skinless super-fresh fish, pin boned & cut into 1cm cubes (I like snapper or kingfish) 120mL fresh lime juice (approx. 3–4 limes) 370mL coconut water 4 spring onions, finely sliced 2 tbsp each finely chopped coriander leaves & mint leaves, plus extra for garnish 1–2 small red chillies, deseeded removed & finely sliced Good pinch sea salt

The pomegranate pearls in this salad are sure to spark loving feelings.

POMEGRANATE & MAPLE-SPICED WALNUT SALAD RECIPE / GEORGIA HARDING The beautiful, red pomegranate pearls have an antioxidant profile to rival green tea and are a rich source of vitamin C and many other vitamins and minerals.

Serves: 4–6 as a side

Salsa 1 ripe avocado, diced 1 small red capsicum, finely diced Juice & zest ½ lime Georgia’s Pomegranate & Maple-Spiced Walnut Salad

toss with dressing to coat.

Top with candied walnuts, pomegranate and goat’s cheese.

Serve immediately.

Toss fish, lime juice, coconut water, spring onion, herbs and chilli in bowl.

Cover and chill in fridge for 4 hours (lime juice will “cook” the fish — you will see it go opaque).

To make salsa, simply combine ingredients.

Garnish with herbs or micro herbs and serve with good-quality corn chips and avocado salsa. Enjoy!

Georgia’s Simple Ceviche

150g baby spinach, washed & dried 1 pomegranate, seeds (arils) only 100g soft goat’s curd or feta Candied Walnuts (make in advance) 1 tbsp coconut or macadamia nut oil 2 tbsp maple syrup or rice-malt syrup 1 tsp mixed spice Tiny pinch sea salt 1 cup walnuts

To make candied walnuts, preheat oven to 150°C. Line small baking tray or large plate with baking paper.

Mix oil, sweetener of choice, mixed spice and sea salt and toss through walnuts to coat evenly.

Lay them in single layer on baking tray and bake for 15 mins.

Allow to cool completely and store in airtight container until salad is ready to assemble.

To make dressing, shake oil, vinegar and seasoning in jar until combined.

Taste and adjust seasoning and/or vinegar to taste. Set aside.

Place spinach leaves in serving bowl and 56 | EatWell

Photography: Georgia Harding

Dressing 6 tbsp extra-virgin olive oil 3 tbsp raspberry vinegar Sea salt & pepper

SPONSOR RECIPES CHRIS’ DIPS

Spring Sourdough Bruschetta

DIY Marbled Pots

chris’ dips DIY MARBLED POTS METHOD / ALICE HONEY FOR CHRIS’ DIPS A marbled pot is perfect to hold jewellery, small beauty products like hair ties and nail polishes or tealight candles.

Our range of Heritage Premium Dips come in real terracotta pots ready to be served for any occasion! Foodies will be spoilt for choice with the tempting range of premium cheese dips with quality local ingredients that perfectly complement great wines, craft beers and seasonal produce.

58 | EatWell

1–4 empty Chris’ Heritage terracotta pots Matte white spray paint or white spray paint ‘undercoat’ Plastic painter’s sheet Newspaper or scrap paper Rubber gloves Disposable plastic drinking cups (1 per pot used) 1 large plastic container 2 small plastic containers 3 kinds complementary acrylic paint (white, grey, & black) Small jug water Paintbrush or disposable fork Clear-coat glossy spray paint Lay painter’s sheet outside.

Spray 2–3 layers matte undercoat/white spray paint on each pot (wait for each layer to dry before doing next).

Leave to dry for about 1 hour.

Mix ⅔ water and ⅓ base colour acrylic paint (white) in large plastic container.

Using same water-to-paint ratio, mix into two separate vessels the two other acrylic paints (grey & black).

Starting from lightest to darkest, flick and pour grey paint into container of white acrylic, making patterns as you wish.

Add smaller amounts of second colour (black) in same manner until mixed to your liking (less is more!).

Using two hands and rubber gloves, roll undercoated pots clockwise into paint, letting paint run into inside and draining excess out one coated evenly.

Once desired pattern is achieved, on newspaper or painter’s sheet, place pots bottom-side-down on rim of plastic cups, balancing carefully.

Leave to dry for 24–72 hours (depending on thickness of paint coat) in dry, cool area out of weather/reach.

Once dry, using plastic cups again as a stand, spray 2–3 times with clear-coat spray paint, making sure to coat evenly.

Wait 8 hours to ensure they’re dry.

Spring Racing Picnic

SPRING SOURDOUGH BRUSCHETTA RECIPE / CHRIS’ DIPS Serves: 2–4

Try Chris’ fun sourdough bruschetta ideas featuring: (opposite page top left) Chris’ Traditional Hommus, banana slices & pecans Chris’ Heritage Smoked Gouda & Almond Dip, apple slices & roasted almonds Chris’ Traditional Spicy Capsicum Dip, avocado slices & chives Chris’ Heritage Blue Cheese, Fig & Pistachio Dip, sliced pear, prosciutto & thyme sprigs

SPRING RACING PICNIC RECIPE / CHRIS’ DIPS Serves: 4–6

Chris’ Heritage Smoked Gouda & Almond Dip Chris’ Heritage Blue Cheese, Fig & Pistachio Dip Chris’ Heritage Vintage Cheddar & Marinated Onion Chris’ Heritage Vintage Cheddar & Caramelised Onion 1 packet olives 2 packets crackers, gluten-free if needed 1 packet grissini

1 packet salami 1 packet prosciutto 20 strawberries, halved 1 packet pistachios 2 pears, sliced thick Handful grapes

Simple Fruit & Cheese Grazing Platter

Throw everything together in picnic basket, add cutlery, cushions, flowers and something to drink and enjoy a wonderful afternoon of fun!

SIMPLE FRUIT & CHEESE GRAZING PLATTER RECIPE / CHRIS’ DIPS Serves: 2–4

Chris’ Heritage Smoked Gouda & Almond Dip 10 strawberries, halved 1 pear, sliced 1 cucumber, sliced thin Sparkling water with cucumber slices added 1 packet vintage cheddar cheese 1 packet fruit & nut crackers, gluten-free if needed Place Chris’ Heritage Smoked Gouda & Almond Dip in centre of serving board or platter.

Arrange other ingredients around dip and serve.

For recipe ideas visit eatloveshare.com.au EatWell | 59

SPONSOR RECIPES MEB FOODS

Bite-Size Goodness

meb foods

MEB Khobz is the ideal option for the whole family. With no additives and no preservative it’s the healthier, preferred choice. Great for pizza bases, wraps, chips, snacks and meals on the run.

The possibilities are endless.

60 | EatWell

BITE-SIZE GOODNESS

PITA TACO

RECIPE / RICHARD HAILA Serves: 6–12

RECIPE / DANIELA NEHME Serves: 8

12 pieces MEB Pita Snackables 150g olive tapenade, spread 300g cos lettuce, diced 300g prosciutto, shaved 2 capsicums, sliced 250g Kalamata olives, halved 200g Bulgarian feta, diced Olive oil, to garnish

100g onion, diced 2 cloves garlic, crushed 1.5kg chicken breast, shredded 25g Peri spice, for seasoning 2 tbsp olive oil 8 pieces MEB Pita Pockets 250g cheese, shredded 500g cos lettuce, chopped 250g tomatoes, diced 150g garlic aioli

Place 12 pieces of MEB Pita Snackables on board or plate.

Lightly spread olive tapenade on surface of pita.

Top each pita with lettuce, prosciutto, capsicum and olives.

Crumble feta on top and garnish with drizzle of olive oil.

Prepare grill for medium–high heat.

Toss onion, garlic, chicken, Peri seasoning and oil in a medium bowl.

Grill until cooked through and lightly charred, about 4 mins per side.

Let chicken rest 5 mins before shredding.

Place pocket on flat surface, then add shredded chicken, sprinkle of shredded cheese, handful of lettuce and diced tomatoes.

Lightly squeeze garlic aioli on top.

Repeat steps for remainder of pockets.

Tip: For a crunchy option, bake pocket for 2 mins, then fill.

FATTOUSH SALAD RECIPE / MARK HAILA Serves: 4 Pita Taco

2 round MEB Foods, white Khobz pita bread 2 cups vegetable oil, for deep frying Dressing Juice 1 lemon ¼ cup extra-virgin olive oil Salt & freshly ground pepper, to taste ½ cup pomegranate molasses 2 tbsp sumac 1 cos lettuce, finely chopped 2 Lebanese cucumbers, finely diced 1 onion, finely diced 2 tomatoes, finely diced ½ green capsicum, finely diced 3 tbsp finely chopped mint Deep-fry Lebanese bread in oil. If you prefer, you can bake Lebanese bread in medium oven for about 10 mins. This will make the bread nice and crisp.

Drain on absorbent paper and, when cool, crumble in your hands until it breaks into small pieces.

To make dressing, toss all ingredients in small bowl.

Combine bread with rest of salad ingredients and drizzle over dressing.

Fattoush Salad

PITA CHIPS RECIPE / GEORGE HAILA Serves: 8–10

4 MEB wholemeal Khobz pitas, cut into 8 wedges or 8 MEB wholemeal Pocket Pitas, cut into 8 wedges ¼ cup extra-virgin olive oil 2 tsp salt Your choice of flavouring, such as Parmesan powder, za’atar or garlic powder (optional) Preheat oven to 250°C. Drizzle or brush both sides of pita wedges with olive oil and season generously with salt.

If desired, sprinkle with flavouring.

Bake until lightly browned and crispy, 12–15 mins.

Enjoy with your choice of dip.

Pita Chips

For more information visit mebfoods.com.au EatWell | 61

Middle eastern

Lee’s Pass the Baba Ganoush

STYLE

Photography: Kate Duncan & iStock

The Middle East includes the area formerly known as the Fertile Crescent and it’s certainly fertile when it comes to good food. While the many cultures of the region contribute to rich culinary diversity there’s also a connectedness in frequently used ingredients such as chickpeas, sesame seeds, olives and mint. Bring some Middle Eastern flavour to your cooking in recipes like Vegan Keftedes, Chicken Tagine, a Persian Love Smoothie and Orange & Sesame Cupcakes.

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RECIPES MIDDLE EASTERN STYLE PASS THE BABA GANOUSH RECIPE / LEE HOLMES Baba ganoush makes a wonderful topping or dressing for salads, or a dip for crunchy vegies.

You can also team it with quinoa and use as a chunky sauce to add flavour. Eggplant has loads of vitamins and minerals and is rich in manganese, folic acid and the ever-important thiamine, the mineral that helps convert sugar into glucose for energy.

Makes: 1 cup

If legumes are a bit much for your digestion, this is a delicious hummus without the chickpeas.

1 large eggplant 8 tbsp tahini 4 garlic cloves, finely chopped Celtic sea salt, to taste ½ tsp ground cumin 125mL lemon juice Parsley, chopped, to garnish Paprika, to garnish Kale chips or gluten-free crackers, to serve Preheat oven grill to medium.

Prick eggplant with fork and grill for 30 mins, turning frequently, until skin is charred.

Remove from grill and set aside to cool.

Split eggplant in half lengthways and scoop pulp into large bowl. Discard skin.

Squeeze out excess moisture from pulp, then mix with tahini, garlic, sea salt, cumin and lemon juice. Adjust seasoning as necessary and sprinkle with chopped parsley and paprika.

Serve with kale chips or gluten-free crackers.

NO BEAN HUMMUS

Napkins: Cultiver, Ceramics: Lucile Sciallano

RECIPE / LEE HOLMES I adore hummus. But you know what? Hummus just doesn’t love me back. Even if I practise the art of moderation I still appear to find the whole process gut-wrenching, so to speak.

And, yes, I am a foodie; I know how to properly prepare beans. When you eat protein your stomach produces hydrochloric acid and an enzyme called pepsin to create an acidic environment to break the food down. When you eat a starchy vegetable, grains or beans, an enzyme called ptyalin is secreted, which develops an alkaline condition ready for starchy foods to be digested. What happens then when you eat the two together? The acid and alkaline enzymes can’t do their jobs as they neutralise each other. Digestion falters and the food we consume begins to ferment. This is where my No Bean Hummus comes into play.

Serves: 4

¾ cup sunflower seeds or soaked almonds ¾ cup tahini 2 zucchini, peeled & chopped ¼ cup olive oil 4 cloves garlic, peeled ½ tsp Celtic sea salt ½ cup lemon juice 1 tsp fresh basil ½ tbsp ground cumin In blender, combine all ingredients and blend until smooth, adding a little filtered water if necessary.

Lee’s No Bean Hummus

EatWell | 63

RECIPES MIDDLE EASTERN STYLE

This rustic meal makes healthy “comfort food”.

Lee’s Chicken Tagine

Add caperberries, olives and preserved lemon and cook for a further 10 mins on low.

Mix salad ingredients in bowl.

Remove from stovetop (remember, bottom of tagine pot will be extremely hot).

Serve with couscous or rice.

GREEK LENTILS WITH FLATBREAD & ZUCCHINI & MINT SALAD RECIPE / ADAM GUTHRIE This dish is rustic, hearty comfort food. It’s my twist on the Greek traditional lentil soup, but I’ve made it more of a moist casserole. It’s super-nutritious, loaded with protein and iron, and the zucchini and flatbread balance out the meal with phytonutrients and carbohydrates.

Serves: 4

Zucchini Salad ½ red capsicum, diced 2 zucchini, grated Fresh mint, leaves chopped, some for serving Juice ½ lemon Salt & pepper, to taste

Serve with green vegies, as a dip or as a topping with your favourite gluten-free cracker.

CHICKEN TAGINE RECIPE / LEE HOLMES The tagine is a brilliant pot for slow-cooking savoury stews and vegetable dishes, as the cone-shaped lid traps steam as it cooks and delivers condensed and concentrated liquid back into the pot. That’s why you only need to add a small amount of liquid when cooking.

It creates a deliciously tender meat or vegetable and its unsophisticated design makes it straightforward to use.

Serves: 4

2 tbsp extra-virgin olive oil 4 cloves garlic, chopped 1 tsp turmeric 800g chicken thigh fillets, chopped 64 | EatWell

½ cup chicken stock or water Celtic sea salt & black pepper, to taste Handful caperberries ¾ cup Sicilian green olives ¼ cup chopped preserved lemon Salad A few tomatoes, chopped 1 cucumber, sliced 1 red onion, sliced Handful mint leaves Squeeze lemon Couscous or rice, to serve Warm olive oil in tagine over medium heat and fry garlic and turmeric, stirring until fragrant.

Add chicken and cook on high heat for 5–10 mins, to brown.

Turn down temperature and add stock, season and simmer on low for 20 mins.

1 onion, diced ½ fennel bulb, sliced thinly 2 cloves garlic, finely sliced 2 bay leaves 5 tomatoes, grated 375g tin brown lentils, drained 1 cup vegetable stock ½ lemon Salt & pepper, to taste Lebanese flatbread, to serve To make salad, place capsicum, zucchini and mint in bowl. Add lemon and season with salt and pepper, then mix well.

Heat saucepan over high heat. Add onion, garlic, fennel and bay leaves and sauté in a splash of oil until onion and fennel are brown.

Add tomato, lentils and vegetable stock and cook for 10–15 mins over medium heat. Add salt and pepper to taste.

Squeeze lemon over lentils and stir. Place in serving bowl, top with mint and serve with flatbread and zucchini salad.

Photography: Greg Twemlow & iStock

Adam’s Greek Lentils with Flatbread & Zucchini & Mint Salad

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RECIPES MIDDLE EASTERN STYLE

RECIPE / ADAM GUTHRIE I’ve taken a classic moussaka recipe and transformed it into a vegan delight. With so many fleshy and edible “meaty” types of mushrooms available, feel free to replace the standard white button mushroom with more robust ones like portobello, chanterelle, cremini, oyster, porcini or enoki. Use one variety or a combination of them all.

Serves: 4

1 onion, finely diced 4 garlic cloves, crushed 1 large mushroom, sliced 1 tsp allspice ½ tsp cinnamon 2 cups red lentils 2 tbsp tomato paste 3 cups water Béchamel Sauce 4 tbsp olive oil 4 tbsp wholemeal flour 2 cups soy milk Salt ½ tsp nutmeg 2 medium eggplants, sliced Salad, to serve

Preheat oven 180ºC. Heat frypan over high heat and add onion and garlic, sauté until brown. Add mushroom, allspice, cinnamon, red lentils, tomato paste and 3 cups water. Mix well and bring to boil.

Reduce heat, stir, then simmer, for 15 mins or until thick.

To make béchamel sauce, pour olive oil into saucepan and add wholemeal flour. Stir over medium heat, then add ½ cup soy milk and stir until smooth. Add another ½ cup of soy milk, stirring continuously and continue adding ½ cup soy milk at a time, mixing well each time.

The béchamel should be a smooth, thickened, creamy sauce.

Season with pinch of salt and nutmeg, then stir.

To assemble, spread a spoonful of lentil mixture into bottom of ovenproof dish. Add layer of eggplant then cover with some béchamel sauce, then a layer of lentil mixture.

Repeat the layers using all the ingredients.

Finish with layer of béchamel sauce.

Place into preheated oven 180º for 45 mins.

Serve with fresh salad.

Adam’s Vegan Lentil & Mushroom Moussaka

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Photography: Adam Guthrie

VEGAN LENTIL & MUSHROOM MOUSSAKA

RECIPES MIDDLE EASTERN STYLE

These are perfect the next day as burgers or “meatballs” in a pasta sauce.

VEGAN KEFTEDES “MEATBALLS” WITH CASHEW TZATZIKI RECIPE / ADAM GUTHRIE Traditional Greek meatballs are crispy, juicy and absolutely delicious. For this vegan version, I’ve use used red kidney beans instead of meat, but you can use whatever beans you prefer. If you have leftovers they are perfect for lunch the next day as a burger or as meatballs in a tomato-based sauce with spaghetti.

Makes: 12 balls

Keftedes 1 onion, finely diced 2 garlic cloves, finely diced 1½ cups cooked red kidney beans 1 tsp finely chopped fresh oregano 1 tsp finely chopped fresh mint 1 tsp finely chopped fresh parsley 68 | EatWell

1 tsp ground cinnamon 1 cup cooked quinoa Salt & pepper, to taste ½ cup besan flour or whole wheat flour Cashew Tzatziki 1 cup cashews, soaked in water overnight & drained 1 garlic clove Juice 1 lemon ½ cup water 1 large cucumber, grated 1 tbsp chopped fresh dill Salt & pepper, to taste Preheat oven to 220ºC and heat frying pan over high heat.

Add onion and garlic and sauté until golden-brown.

Add ¼ cup water to deglaze pan.

Place cooked kidney beans in large bowl and mash with potato masher to resemble chunky refried beans. Add cooked onion and garlic, oregano, mint, parsley, cinnamon, quinoa, salt and pepper to taste and besan or whole wheat flour. Mix into dough consistency.

Shape into 12 balls. Heat non-stick frying pan, place balls in pan and brown both sides.

Then place balls on sheet of baking paper on baking tray. Place in oven and bake for 20 mins.

To make cashew tzatziki, place cashews, garlic, lemon juice and water in blender and puree until smooth and creamy. Add more water if necessary to create consistency similar to that of thick yoghurt.

Place cashew mixture in bowl, add cucumber and dill. Mix well.

Serve balls with cashew tzatziki and salad on side.

Photography: Carol Da Riva

Adam’s Vegan Keftedes “Meatballs” with Cashew Tzatziki

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RECIPES MIDDLE EASTERN STYLE

PERSIAN LOVE SMOOTHIE WITH RASPBERRY & ROSEWATER RECIPE / MEG THOMPSON This is a delicious smoothie I based on an ice-cream I ate once when travelling. The raspberry and rosewater are so refreshing and beautiful together and the yoghurt makes it super-creamy. The trick is to start small with the rosewater. You can always add more, but too much can be overpowering and “soapy”.

Serves: 1

Don’t add too much rosewater or it will be overpowering.

Meg’s Persian Love Smoothie with Raspberry & Rosewater

½ cup yoghurt or coconut yoghurt ½ cup milk of your choice ½ cup raspberries 1 tsp maple syrup 1–2 tsp tahini 1/8 tsp cinnamon Pinch cardamom Few drops rosewater 1 tbsp pistachios, lightly roasted 1 tsp sesame seeds Place all ingredients except pistachios and sesame seeds in blender and blend until smooth.

Pour into glass and top with pistachios and sesame seeds. Enjoy immediately.

LABNE WITH GARLIC & HERBS Meg’s Labne with Garlic & Herbs

RECIPE / MEG THOMPSON Labne is a delicious traditional Middle Easternstyle cheese. It’s super-easy to make and you can flavour it with any herbs or spices you like.

It makes a great addition to a cheese platter, on toast, in a salad or on top of a baked potato.

Makes: 1 cup

Place yoghurt in sieve lined with cheesecloth or clean tea towel, and place sieve over bowl.

Fold over ends of tea towel to cover yoghurt and place whole lot in fridge for at least 4 hours, or overnight.

Remove firm labne from cloth and spoon ½ tablespoon-sized amount to shape roughly into balls.

Roll balls in chopped parsley, then transfer to clean, dry jar.

Add garlic, chilli and thyme and top up with olive oil, making sure to cover labne. You may need less than ½ cup, depending on size of jar.

Pop lid on and place in fridge for a day or two to allow flavour to infuse.

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Photography: Meg Thompson

1 cup Greek natural yoghurt 2 tbsp fresh parsley, finely chopped 1 large clove garlic, peeled & sliced in half 1 small red chill, sliced in half 2 sprigs thyme ½ cup olive oil

RECIPES MIDDLE EASTERN STYLE

Meg’s Orange & Sesame Cupcakes with Sweetened Labne Frosting

ORANGE & SESAME CUPCAKES WITH SWEETENED LABNE FROSTING RECIPE / MEG THOMPSON These cupcakes are moist, nourishing and not too sweet. The delicious frosting and crunch of the pistachios really make these something special. Please note you will need to start making the frosting 3–4 hours earlier.

Makes: 9 cupcakes

Coconut oil 40g coconut flour 160g almond meal ¾ tsp baking soda Pinch sea salt ¾ cup tahini 300mL orange juice, freshly squeezed 72 | EatWell

¼ cup maple syrup 1 tsp apple-cider vinegar 1 tbsp sesame seeds ¼ cup pistachios, lightly roasted & chopped A few dried rosebuds (optional) Frosting 1½ cups yoghurt ½–1 tbsp maple syrup Preheat oven to 180°C. Prepare muffin tin by greasing with coconut oil or adding 9 patty pans.

Combine the coconut flour, almond meal, baking soda and salt in bowl and whisk to combine, removing any lumps.

In separate bowl, whisk together tahini, orange juice, maple syrup and apple-

cider vinegar for about a minute until well combined and creamy.

Pour wet mixture into the dry ingredients, add sesame seeds and stir well to combine.

Divide into 9 holes of muffin tin and bake for 30 mins, or until skewer comes out clean.

Allow to cool slightly in tin, then gently twist and remove cupcakes.

Cool completely on wire rack.

To make frosting, place yoghurt in sieve lined with cheesecloth or clean tea towel, and place sieve over bowl. Fold over ends of tea towel to cover yoghurt and place whole lot in fridge for 3–4 hours, or overnight.

Remove firm labne from sieve and whisk together with maple syrup.

Ice cupcakes with knife or piping bag, and decorate with pistachios and rosebuds, if using.

Photography: Meg Thompson

The crunch of the pistachios makes these cupcakes something special.

SPONSOR RECIPES BUDERIM GINGER

Asian-style Mushroom Salad with Ginger & Orange Dressing

buderim ginger ASIAN-STYLE MUSHROOM SALAD WITH GINGER & ORANGE DRESSING RECIPE / BUDERIM GINGER Serves: 4–6

Tip: Buderim Crystallised Ginger can be used as an alternative to Naked Ginger and makes the dressing a little bit sweeter.

STICKY GINGER SESAME CHICKEN 2 bunches asparagus, trimmed & halved 100g bean sprouts 100g baby spinach leaves, washed 200g cup mushrooms, thinly sliced Dressing ¼ cup Buderim Naked Ginger 1 clove garlic, peeled 1 tbsp white miso paste 1 tsp sesame oil Juice, 2 oranges Australians have been enjoying Buderim’s Original Ginger Marmalade for over 55 years. Not only is it a favourite as a breakfast spread, but it’s wonderful in cooking and tastes delicious in both savoury and sweet dishes.

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Cook asparagus in boiling water for 1 min, drain and drop into bowl of cold water. Drain asparagus and set aside.

Arrange bean sprouts, baby spinach, sliced mushroom and cooked asparagus on serving platter.

Place all dressing ingredients in blender and blend until smooth. Pour over salad just before serving.

RECIPE / BUDERIM GINGER Serves: 8

Marinade ½ cup Buderim Ginger Refresher Cordial 1 tsp sesame oil ¼ cup tamari ¼ cup sesame seeds, white or black 8 chicken drumsticks, loose skin removed Mix Buderim Ginger Refresher Cordial and remaining marinade ingredients in shallow dish. Toss chicken in marinade, cover with plastic wrap and refrigerate for 2–3 hours, or until ready to cook.

Preheat oven grill to 200C. Line oven tray with baking paper and arrange chicken on tray, drizzle with remaining marinade.

Grill for 30 mins, turning drumsticks

Ginger Beef Balls Wrapped in Herbs

Ginger Cheesecake Jars

refrigerate for 30 mins, or until ready to cook.

Preheat oven grill to 200C. Place meatballs on baking-paper-lined oven tray and grill for 20–25 mins, turning meatballs halfway during cooking time.

Serve meatballs wrapped in lettuce, mint and basil leaves with a drizzle of chilli sauce.

Tip: For extra spice, add 1–2 finely chopped chilies into the beef mix.

GINGER CHEESECAKE JARS RECIPE / BUDERIM GINGER Serves: 6

Sticky Ginger Sesame Chicken

halfway through cooking. Serve chicken warm or cold.

Tip: Chicken can also be cooked on barbecue and marinade used for chicken breast, thighs or tenderloins.

GINGER BEEF BALLS WRAPPED IN HERBS RECIPE / BUDERIM GINGER Makes: 12 beef balls

Beef balls 500g lean beef mince 1 clove garlic, crushed

¼ cup Buderim Crystallised Ginger, finely chopped 1 spring onion, finely sliced ½ cup coriander leaves, finely chopped 2 tbsp tamari 12 butter lettuce leaves, to serve 12 fresh mint leaves, to serve 12 fresh basil leaves, to serve Asian-style chilli sauce, to serve Place beef, garlic, Buderim Crystallised Ginger, spring onion, coriander and tamari in bowl and mix until well combined.

Using ice-cream scoop, shape mixture into 12 balls. Place on plate and cover with plastic wrap,

2 × 250g blocks cream cheese, softened Juice & zest 1 lemon 1 cup natural Greek yoghurt 1 cup Buderim Ginger Marmalade ⅓ cup brown flaxseed meal 1 cup pecan nuts, toasted Handful fresh blueberries, raspberries or strawberries, to serve Place cream cheese, lemon juice and zest in bowl and beat with electric mixer until creamy and smooth.

Add yoghurt and ¾ cup Buderim Ginger Marmalade and continue to beat until well combined.

Place flaxseed meal and pecan nuts in food processor and process to crumb.

Divide crumb among 6 jars or glasses.

Spoon cheesecake mixture onto each and top with a little of remaining ginger marmalade. Cover and chill for 2 hours or until ready to serve.

Top with berries of choice and enjoy!

For more information visit buderimginger.com EatWell | 75

SPONSOR RECIPES SUNRICE

Sesame Chicken, Bean & Red Rice Salad

sunrice SESAME CHICKEN, BEAN & RED RICE SALAD RECIPE / SUNRICE Serves: 4 as main or 6–8 as side dish

1½ cups SunRice Red Rice, rinsed 350g baby green beans, trimmed 2 cups shredded cooked chicken 4 green onions, thinly sliced 1 large red capsicum, thinly sliced 1 tbsp sesame seeds, toasted Lemon wedges, to serve

The red colour of SunRice Superfood Red Rice comes from a natural pigment in the nutritionally rich bran layer of the rice.

The rice contains vitamin B₃, antioxidants and minerals such as magnesium, plus it provides a natural source of protein, fibre and energy. It’s also naturally low in salt and free from gluten and cholesterol.

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Yoghurt Dressing ½ cup Greek yoghurt 1 tbsp tahini 2 tbsp lemon juice 1 tbsp extra-virgin olive oil 1–2 tbsp water Cook rice following absorption instructions on packet, remove from heat, spoon into colander.

Refresh rice in cold water, set aside in colander to drain really well.

Cook beans in small saucepan of boiling salted water for 1–2 mins until bright green but still crisp. Drain and refresh in cold water, drain

well then pat dry with paper towel. Cut into 3cm lengths.

To make yoghurt dressing, whisk together all ingredients in large bowl, adding enough water to adjust consistency. Season well with salt and pepper.

Add rice, beans, chicken, green onion and capsicum. Toss gently to combine. Spoon into serving bowls, sprinkle with sesame seeds and serve with lemon wedges.

CHILLI PORK RAGU RECIPE / SUNRICE Serves: 4

2 tbsp olive oil 1 brown onion, finely chopped 2 garlic cloves, crushed ½–1 tsp chilli flakes 2 tbsp tomato paste 500g pork mince 2 chorizo sausages, chopped 400g tin diced tomatoes 1 cup chicken stock 1 cup SunRice Organic Brown Rice, rinsed 2 cups water Juice and finely grated rind 1 lemon ¼ cup chopped herbs, such as chives, flat-leaf parsley & basil Fresh herbs & grated Parmesan, to serve

Heat oil in frying pan over medium–low heat. Add onion, garlic and chilli, cook for 10 mins or until just soft. Add tomato paste and cook, stirring, for 1 min. Increase heat to medium-high, add mince and cook, breaking up lumps with spoon, for 4 mins. Add chorizo and cook for 2 mins.

Add tomato and stock, bring to the boil. Reduce heat to medium–low and simmer, uncovered, for 20–30 mins, until thick.

Meanwhile, put rice and water in medium saucepan. Bring to the boil. Reduce heat to low, cover and simmer for 25 mins. Remove from heat, stir in lemon juice and rind. Cover and set aside for 10 mins, then stir through herbs and season.

Serve with rice, fresh herbs and Parmesan.

ONE-POT HARISSA CHICKEN RECIPE / SUNRICE Serves: 4–6

Green Harissa 1 tbsp coriander seeds 1 tbsp cumin seeds 1 tsp ground turmeric ½ tsp salt 2 cloves garlic, crushed 1 tbsp finely grated lemon zest 4 long green chillies, seeded & chopped ¼ cup firmly packed mint leaves ½ cup firmly packed coriander leaves 2 tsp lemon juice ¼ cup olive oil 750g chicken thigh fillets, cut into 3cm pieces 1 tbsp olive oil 1 red onion, cut into thin wedges 2 cloves garlic, crushed 1½ cups SunRice Organic Brown Rice 3 cups chicken stock ⅓ cup chopped pitted dates 1 tbsp finely chopped preserved lemon (see tip) 1 cup frozen broad beans, thawed & peeled ¼ cup firmly packed torn coriander leaves, plus extra to serve ¼ cup firmly packed torn mint leaves, plus extra to serve ⅓ cup chopped roasted cashews, plus extra to serve Greek-style yoghurt, to serve To make green harissa, place coriander seeds, cumin seeds and turmeric in small frying pan.

Cook over low heat, shaking occasionally, for 2–3 mins or until fragrant. Set aside to cool.

Place cooled spice mix and salt in small food processor and process until finely ground. Add garlic, lemon zest, chilli, mint and coriander leaves and process until very finely chopped.

Add lemon juice and olive oil and process until almost smooth. Place harissa in small bowl.

Preheat oven to 200ºC. Place chicken and ¼ cup of harissa in large bowl and stir to coat.

Cover remaining harissa and set aside.

Heat oil in flameproof casserole dish over medium heat. Add onion and cook, stirring for 3 mins, or until soft. Increase heat and add chicken and garlic. Cook, stirring for 3 mins. Add rice and stir to coat.

Add chicken stock and bring to the boil.

Chilli Pork Ragu

Cover and bake for 1 hour or until rice is tender and liquid is absorbed. Stir halfway through cooking time.

Add dates, preserved lemon and broad beans and stir to combine. Cover and stand for 5 mins.

Stir through coriander, mint leaves and cashews.

Thin remaining harissa with about 1 tbsp boiling water. Top rice with extra cashews and herbs. Serve with thinned green harissa and Greek-style yoghurt.

One-Pot Harissa Chicken

Tips: Rinse preserved lemons under cold water, then remove and discard pulp. Use rind.

Green harissa can be made a day in advance and stored in an airtight container in the refrigerator.

For more information visit sunrice.com.au EatWell | 77

Romantic

Photography: Christie Connelly

DINNERS FOR TWO

Christie’s Mediterranean Smashed Avocado on Roasted Portobello Mushrooms

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It cou ld be a romantic meal for two or it might be the opportunity for just the two of you to sit down and dine without kids. Whatever the nature of the meal, you want to make the most of some couple time at the dining table. When you get that chance, here are some ideas perfectly suited to tête-à-tête dining: Crispy Tempeh & Grilled Tomato Salad, Mediterranean Smashed Avocado on Roasted Portobello Mushrooms, Indonesian-Inspired Banana Omelett e, and Rainbow Buddha Bowl with Tangy Tahini Dressing.

MEDITERRANEAN SMASHED AVOCADO ON ROASTED PORTOBELLO MUSHROOMS

For a spicy kick, add some chilli to the dressing.

RECIPE / CHRISTIE CONNELLY This recipe combines many of my favourite ingredients: Mediterranean flavours, mushrooms and buttery ripe avocados. It also happens to be vegan, paleo, gluten-free and dairy-free. Avocado is rich in vitamin C, which is needed to properly absorb iron from plant sources, such as the baby spinach used here.

But the best thing? A light meal means there’s plenty of room for dessert or a cheese platter!

Serves: 4

8 large portobello mushrooms 2 tbsp olive oil, plus extra to garnish 1 tsp sumac (or paprika) Salt & pepper, to season 2 large ripe avocados ½ roasted capsicum, finely diced (from a jar or deli counter) 8 green Sicilian olives, pitted & finely chopped Juice & zest ½ lemon 1 tbsp chopped flat-leaf parsley 4 handfuls baby spinach leaves Preheat oven to 200ºC. Place mushrooms on paper-lined baking tray.

Drizzle with olive oil and sprinkle with sumac.

Roast for 15 mins until golden and tender.

Remove, season with salt and pepper and keep warm in low oven.

Meanwhile, make smashed avocado by scooping avocado flesh into large bowl. Add capsicum, olives, lemon juice and zest and parsley. Season with salt and pepper and roughly mash with a fork to combine. Be sure to leave some chunky bits of avocado for texture; you don’t want a puree, so don’t go overboard with the mashing.

To serve, scatter spinach leaves on plates then place 2 mushrooms on top of each other and dollop avocado smash on top.

Drizzle with extra olive oil. Serve with toast on the side to make it more substantial, if you like.

RAINBOW BUDDHA BOWL WITH TANGY TAHINI DRESSING RECIPE / CHRISTIE CONNELLY It’s easy to eat a rainbow of vegies when you arrange them on the plate beautifully! Not too heavy, not too light, this is the kind of food to

Christie’s Rainbow Buddha Bowl with Tangy Tahini Dressing

get you in the mood on a romantic evening.

Mix up the vegies to include your favourites: pumpkin, spinach, kidney beans, capsicum and many more all work well. Add some fresh chilli to the dressing if you want a spicy kick.

Serves: 4

3 tbsp cold-pressed olive oil Salt & pepper, to season 4 cups mixed salad leaves 400g tin chickpeas, drained & rinsed 1 punnet cherry tomatoes, halved 2 cups chopped kale leaves, massaged with olive oil to soften

600g sweet potato, peeled & diced 3 cups Vegancauliflower, Nut Cheese sliced into florets 2 medium beetroots, sliced into thin wedges

Dressing ½ cup tahini Juice 1 lemon EatWell | 79

RECIPES ROMANTIC DINNERS FOR TWO Christie’s Roast Vegie Brown Rice Bake

almost cooked and starting to brown at edges.

Set tray aside. Leave oven turned on.

Push garlic cloves out of skin into jug. They should be soft. Mash with fork then pour in almond milk, diced tomato and pesto. Whisk to combine.

Spoon rice into 2L oven-proof dish. Add roast vegies and mix well. Pour over milk mixture and bake for 25 mins until hot and bubbling.

Serve hot or warm with salad.

VEGETABLE TRIANGLES WITH MINT CHUTNEY

Juice 1 lime ¼ cup almond milk 1 tbsp olive oil Pinch salt Preheat oven to 200ºC. Place sweet potato, cauliflower and beetroot on large roasting tray, separating them into their own sections. Gently toss each section with 1 tbsp of olive oil and season all vegetables with salt and pepper. Roast for 20 mins until tender then set aside to cool slightly.

Meanwhile, into 2 serving bowls scatter one cup of salad leaves along bottom of each. Place handful of chickpeas into one corner, a handful of cherry tomatoes next to it, then half a cup of kale leaves. Next, arrange cooked vegetables.

Place all dressing ingredients in small jar with lid and shake until combined . Drizzle over salad.

Adam’s Vegetable Triangles with Mint Chutney

ROAST VEGIE BROWN RICE BAKE RECIPE / CHRISTIE CONNELLY It’s always a good idea to let dinner partially cook itself on a romantic evening. Pour a glass of wine and kick back together while the oven finishes up. This dish is a complete vegan meal, jam-packed with vegie goodness. Perhaps serve it with lightly dressed salad leaves on the side for a little crunchy texture.

Serves: 4

2 cups long-grain brown rice 1 red capsicum, diced 10 button mushrooms, halved 2 zucchinis, diced 4 cloves garlic, unpeeled 2 tbsp olive oil 1.5 cups almond milk (or milk of choice) 1 large tomato, diced 1 tbsp pesto or 10 basil leaves, sliced Wash rice under running water in fine colander. Place in lidded saucepan with 4 cups of cold water. Bring to the boil, uncovered, then put lid on and turn heat down to low. Cook covered for 30 mins. Take off heat and leave lid on for 5 mins. Fluff with fork and set aside.

Heat oven to 200ºC. Place chopped vegies and garlic cloves on large flat roasting tray.

Pour over olive oil and mix to coat. Spread out in even layer and bake for 15–20 mins, until

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¼ cup desiccated coconut ½ cup chopped unsalted raw cashews 1 medium onion, finely diced 2 cloves garlic, crushed 1 tsp cumin ½ tsp turmeric 1 tsp coriander 1/8 tsp cinnamon 2 medium carrots, finely diced 1 corn cob, kernels removed 1 cup chickpeas 1 cup cooked brown rice 1 cup green peas 2 cups fresh baby spinach, shredded 12 round ricepaper wrappers Coriander & Mint Chutney 1 cup mint leaves 1 cup coriander leaves ¼ cup water ½ chilli, finely sliced (more or less to taste) 1 clove garlic 1 tsp grated ginger 4 dates, pitted Pinch salt Juice 1 lime Preheat oven to 200ºC. Heat frying pan, add desiccated coconut and cashews and sauté for 2 mins until goldenbrown. Place in bowl.

Add onion and garlic, sauté for 2 mins. Then add spices, carrot and corn. Continue to stir

Photography: Christie Connelly & Greg Twemlow

Serve with lightly dressed salad leaves on the side for a crunchy texture.

RECIPE / ADAM GUTHRIE You prepare a romantic meal, the lights are dim, candles are flickering and you have mood music playing softly in the background. You sit down for dinner with your loved one, the conversation starts off nicely and then without even realising it you are talking about the same old work issues and the kids. A lot of us who have been in a long-term relationship can relate. A good tip for avoiding the rut conversation is to create food that you and your partner can interact with, like these Vegetable Triangles with Mint Chutney. There is something special about sharing finger food. Often your hands touch when you reach to pick them up, the food itself is a great conversation starter and doing something with your hands makes silence disappear.

Makes: 12 triangles

RECIPES ROMANTIC DINNERS FOR TWO To make dressing, place all ingredients in jar and mix well. Drizzle dressing over top of salad and serve.

AVOCADO, TOMATO & MUSHROOM TARTARE WITH POTATO CRISPS RECIPE / ADAM GUTHRIE Have you surprised your partner with a romantic meal and then, at the table, found yourself thinking, “Does s/he like it?” That puts pressure on both you and your partner.

A great way to create a romantic meal is to go on a culinary adventure together. Plan the meal together, talk about putting a new twist on an old favourite, try out a new cooking technique, shop for the ingredients and make it together.

Serves: 4

over high heat. Add chickpeas, cooked brown rice, peas, cooked cashews and coconut and mix well.

Finally, add baby spinach. Stir through and set aside.

For chutney, place all ingredients in blender and blend to smooth consistency.

Assemble triangles by soaking a sheet of ricepaper for 20 secs, then place on flat board and cut in half. Place a spoonful of mixture on wrap. Fold edges to form a triangle. Place triangle on baking tray. Repeat for all ricepaper rolls and cook for 15–20 mins.

To serve, place triangle on a platter and serve with chutney.

Adam’s Crispy Tempeh & Grilled Tomato Salad

CRISPY TEMPEH & GRILLED TOMATO SALAD RECIPE / ADAM GUTHRIE A great tip for preparing a romantic meal is to make sure it’s a quick and easy recipe. If you spend all day making your romantic meal you are going to be exhausted. This recipe is super quick and easy: you can cook the tempeh and the tomatoes, make the dressing and even chop all the salad ingredients the day before.

Then just heat the tomatoes and tempeh in the oven for 15 minutes before dinner and lovingly mix them with the salad and dressing just before you sit down to eat.

Serves: 2

4 tomatoes, halved ½ cup olive oil 300g tempeh, cut into thin 1-inch strips 1 tbsp kecap manis Handful kale, roughly chopped Handful baby spinach, roughly chopped Handful fresh coriander, roughly chopped Dressing ¼ cup vegan mayonnaise 1 tsp Dijon mustard 2 tsp maple syrup 1 tsp lemon juice Heat frying pan and place tomato halves face down. Cook until brown, then turn them over, turn off heat and let stand.

Heat wok with olive oil, add half the tempeh and stir constantly until golden-brown and crisp. Remove cooked tempeh from wok and place on paper towel.

Add remaining tempeh to wok and stir constantly until golden-brown and crisp.

Remove from wok and place on paper towel.

Turn off heat. Remove remaining oil from wok and add tempeh back into wok. Add kecap manis to tempeh and cook until all tempeh is covered.

Toss all chopped leaves on a board and place cooked tomato halves on top of leaves. Add cooked tempeh to salad.

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4 large potatoes, thinly sliced into rounds Salt & pepper, to season 1 carrot, cut into matchstick-size pieces Handful oyster mushrooms, finely diced 2 shallots, thinly sliced ½ small red onion, finely diced Juice 2 lemons 1 large cucumber, finely diced 4 tomatoes, finely diced ¼ cup pitted Kalamata olives, roughly chopped 1 garlic clove, chopped 2 large avocados, diced Handful coriander, for garnish Heat oven to 200ºC. Place potatoes on baking sheet and sprinkle with salt.

Place in oven and bake for 20 mins until golden-brown and crisp.

Mix carrot, mushroom, shallots and red onion in bowl. Squeeze over lemon juice.

Add cucumber, tomato, olive, garlic and avocado to mushroom mixture and mix well.

Add salt and pepper to taste.

Remove potatoes from oven.

To serve, place round ring mould on plate.

Add tartare mixture to ring. Remove ring mould. Top with carrot matchsticks and stack 6 potato crisps on top, then garnish with coriander.

Alternatively, serve tartare mixture in bowl with potato crisps on the side.

PORTOBELLO BLACK BEAN BURGERS WITH LEMON & GARLIC AIOLI RECIPE / LEE HOLMES Burgers are the ultimate craving food and, of late, an increasingly acceptable option for a romantic dinner. If satiety is the way to someone’s heart, these burgers are the way to go! Not only are they scrumptious and filling, they are also sneakily healthy, meaning you won’t get that after-burger bloat that so many of us regret after tucking in. Enjoy them with fancy-pants sweet potato fries and you are ready for a romantic meal in.

Serves: 2

Black Bean Burgers ½ cup sunflower seeds ½ cup pepitas

Photography: Kate Duncan & Carol Da Riva

Adam’s Avocado, Tomato & Mushroom Tartare with Baked Potato Crisps

RECIPES ROMANTIC DINNERS FOR TWO

Serve these burgers with crunchy sweet potato fries.

Lee’s Portobello Black Bean Burgers with Lemon & Garlic Aioli

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RECIPES ROMANTIC DINNERS FOR TWO

Georgia’s Half-Shell Almond Scallops

Lee’s Indonesian-inspired Banana Omelette for Two

This romantic meal takes only 10 minutes to create.

3 tbsp liquid aminos or wheat-free tamari 1 tsp sweetener, eg stevia or coconut sugar 1 tbsp apple cider vinegar 4 portobello mushrooms ½ cup rocket, washed & dried 3 slices red onion 2 tomatoes, sliced ½ cucumber, sliced Lemon & garlic aioli, to serve Preheat oven to 200°C and lightly grease baking tray.

To make burgers, place seeds in food processor and grind until coarsely chopped.

Add carrot to food processor and mix for 10 secs. Add ¾ of black beans, onion, spices, olive oil and salt and pepper, then mix again for 10 secs.

Add remaining beans to mixture. Use hands to form small patties and place on baking tray.

Bake for about 20 mins.

In small bowl, place aminos, coconut sugar and apple cider vinegar and mix until dissolved.

Generously spoon over mushrooms and place them in frying pan over medium heat to cook through, then set aside.

To assemble burgers, place one mushroom on plate and top with burger, then add rocket, onion, tomato and cucumber and top with aioli.

INDONESIAN-INSPIRED BANANA OMELETTE FOR TWO RECIPE / LEE HOLMES If you want to whip up a romantic dinner for two late in the evening, this is the perfect fix.

Not too heavy, but deliciously satisfying, this meal inspires the senses with the fluffiness of the eggs and the sweetness of the banana and berries to warm your beloved’s heart.

Serves: 2

1 tbsp coconut oil 2 large eggs ¼ tsp cinnamon ¼ tsp nutmeg 1 tbsp chia seeds 1 tsp vanilla extract Pinch Celtic sea salt 2 ripe bananas, mashed ½ cup fresh berries 2 tbsp pistachios (optional) Drizzle rice-malt syrup or stevia powder Handful fresh mint (optional)

Lee’s Kakadu Plum & Blueberry Ice-Cream

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On stovetop, heat coconut oil over medium heat in omelette pan.

In a small bowl, beat eggs, then add cinnamon, nutmeg, chia and vanilla and sea salt. Add mashed banana and stir.

Pour mixture into frying pan and cook on one side until firm.

Carefully remove from pan and serve immediately drizzled with rice-malt syrup or

sprinkled with stevia powder.

Scatter fresh berries, nuts and mint on top.

Serve immediately.

KAKADU PLUM & BLUEBERRY ICE-CREAM RECIPE / LEE HOLMES I’m proud to see the elevation of a superfood from our own backyard rising to take centre stage. Kakadu plum, also known as gubinge, is a native fruit from The Kimberley in Western Australia that has been enjoyed by Indigenous Australians for thousands of years. It’s one of the highest real-food sources of vitamin C known to man and has an astringent, citrusy flavour. Enjoy the benefits of this Aussie fruit in a refreshing fruity ice-cream paired with blueberries.

Serves: 2

2 frozen ripe bananas 1 cup frozen blueberries ¼ cup chilled coconut milk 1 tsp Kakadu plum powder (gubinge) 1 tsp vanilla extract or fresh vanilla Mint leaves & pistachios, to decorate Whizz bananas, blueberries, coconut milk, Kakadu plum powder and vanilla in food processor until creamy. Add more coconut milk if needed to get a smooth consistency.

Serve in bowls and decorate with mint leaves and pistachios.

HALF-SHELL ALMOND SCALLOPS RECIPE / GEORGIA HARDING This is such a quick, simple and delicious starter or light meal: prep to plate in just 10 minutes!

Serves: 2

12 half-shell scallops 40g good-quality butter, melted 1 clove garlic, peeled & crushed Fine zest 1 lemon 2 tbsp finely chopped parsley ¼ cup slivered almonds Lemon cheeks, to serve

Photography: Georgia Harding, Lee Holmes & iStock

1 carrot, grated 400g tin black beans, rinsed & drained 1 onion, chopped 1 tsp ground cinnamon 1 tsp cumin 1 tsp ground coriander ½ chilli, chopped ½ tsp cayenne pepper 2 tbsp cold-pressed extra-virgin olive oil Celtic sea salt & freshly ground black pepper

RECIPES ROMANTIC DINNERS FOR TWO

The combination of sweet tomatoes and plums goes wonderfully with basil.

Arrange over pastry with cheese (crumbled or torn) and garnish with fresh basil leaves.

Serve immediately.

RASPBERRY & COCONUT TRUFFLES RECIPE / GEORGIA HARDING Nothing says “I love you” like these really easy-to-make, nourishing little Raspberry & Coconut Truffles. Think Bounty meets raspberry — the perfect way to round off a romantic dinner for two!

Makes: 12 truffles

Georgia’s Heirloom Tomato, Plum & Basil Tart

Extra parsley, to serve Salt, to serve Preheat grill to 180°C. Arrange scallops on large baking tray.

Mix together butter, garlic, lemon zest and parsley.

Spoon a little blob of mixture on flesh of each scallop.

Top with pinch slivered almonds.

Pop under pre-heated grill for 3 mins.

Serve with lemon cheeks, scattered parsley leaves and a sprinkling of sea salt. You can also scatter with micro herbs, garlic flowers or other edible flowers to make it look extra-pretty.

Place on baking tray lined with baking paper.

Using fork, prick pastry all over. Pop into fridge while preparing tomatoes.

Halve small tomatoes and slice any large ones. Slice plums into thin wedges.

Top pastry with another piece of baking paper and weigh it down with another tray placed on top.

Bake for approx. 15 mins or until crisp and golden.

Make dressing by mixing ingredients or shake in small jar.

Gently toss tomatoes and plums in dressing.

HEIRLOOM TOMATO, PLUM & BASIL TART RECIPE / GEORGIA HARDING The combination of sweet tomatoes, plum and basil are a match made in heaven. Best of all, you can put this together so quickly and easily and it presents beautifully.

Serves: 4

375g sheet all-butter puff pastry 500g heirloom tomatoes 3 ripe plums Approx. 100–150g Persian feta, goat’s feta, goat’s curd, buffalo mozzarella or bocconcini Handful small basil leaves, torn Dressing 1 tbsp red-wine or raspberry vinegar ½ tsp sea salt 60mL extra-virgin olive oil Pinch ground white pepper Preheat oven to 180°C. Defrost and cut pastry to desired size (I usually cut in half or quarters).

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Georgia’s Raspberry & Coconut Truffles

Combine coconut milk, coconut, sweetener and coconut oil by hand or in food processor until well combined. Mixture should be moist but hold together when pressed.

Press coconut mixture firmly around each frozen raspberry and place on tray or plate lined with baking paper.

Pop in the freezer for 15 mins or more.

While they are freezing, melt dark chocolate by placing in metal bowl over pot of boiling water. Stir well until melted.

Remove coconut-covered raspberries from freezer and dunk in chocolate to coat.

Place back on tray and pop back in freezer for 5 mins, until set.

Once set, dunk in chocolate again so they’re well coated. Set and store in freezer until ready to eat them.

Enjoy!

Photography: Georgia Harding

120g full-fat coconut milk 120g desiccated coconut 2 tbsp sweetener such as rice-malt syrup or maple syrup 1 tbsp extra-virgin coconut oil 12 frozen raspberries 200g dark chocolate, melted

SPONSOR RECIPES HERBAMARE

Fennel Carpaccio

Tomato & Zucchini Salad with Lavender

herb amare FENNEL CARPACCIO Pink peppercorns do not originate from the pepper plant and are not spicy. They have a mild, sweet aroma, reminiscent of juniper.

RECIPE / HERBAMARE® Serves: 4

A.Vogel Herbamare® is a herbal seasoning salt prepared from a combination of 12 fresh, organically grown herbs and vegetables made according to the original formula of the famous Swiss Naturopath Alfred Vogel. The fresh ingredients are combined with natural sea salt and allowed to steep for up to 12 months, creating a delicious herbal salt.

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400g fennel, cut lengthways into 3–4mm-thick slices using a mandoline 50g black olives, pitted & quartered Olive oil, for frying 1 tsp dried pink peppercorns Juice 1 lemon 2 tbsp olive oil Herbamare Original Freshly ground pepper Fry fennel and olives in very hot oil for 2–3 mins, or until fennel starts to take on colour.

Drain on kitchen paper.

Place fennel and olives on plate. Crumble peppercorns with fingers and scatter over.

Whisk lemon juice, oil, a little Herbamare Original and pepper together. Drizzle over fennel and marinate covered, for 30 mins.

TOMATO & ZUCCHINI SALAD WITH LAVENDER The combination of tomatoes with aromatic lavender is a unique taste experience.

Lavender gives an aromatic flavour to both spicy and sweet cuisine. Pick the flower blossoms at the height of summer; don’t wash the flowers but use a soft brush to take off any insects.

RECIPE / HERBAMARE® Serves: 4

400g cherry tomatoes, halved diagonally Sea salt 400g zucchini, cut into 5cm-long pieces 2 tbsp olive oil Sauce 4–5 sprigs lavender flowers or 2 tsp dried lavender flowers 1 tbsp white balsamic vinegar 1 tsp runny honey ¼ vegetable stock cube 2 tbsp hot water ½ shallot, chopped Herbamare® Original Freshly ground pepper 2 tbsp olive oil Crusty gluten-free bread, to serve

Season tomatoes with salt. With cut side facing down, leave to drain on kitchen paper for 30 mins.

For sauce, pluck 2 tsp lavender flowers and mix with rest of sauce ingredients in bowl.

In a fry pan on low heat, toss zucchini, oil and plucked lavender stems for about 10 mins, turning constantly. Remove and set aside. Cook tomatoes, cut side down, in remaining oil for 3–4 mins over medium heat until they start to take on colour. Add zucchini and sauce, mix together and remove from heat. Cover and leave to stand for approx. 15 mins. Remove lavender stalks.

Serve lukewarm or cold with crusty bread.

RED NOODLES WITH BEETROOT The pigment anthocyan in beetroot protects against free radicals, slows down harmful oxidation reactions in the cells and consequently inhibits cancer.

RECIPE / HERBAMARE® Serves: 2 as main, 4 as starter

350g beetroot, cooked & diced into ½cm pieces 4–5 sprigs basil & leaves cut into strips to garnish ½ tbsp olive oil Trocomare® Freshly ground pepper 1 large egg 200g spelt flour Sea salt 1 shallot, chopped 1 tbsp olive oil 1 tbsp red balsamic vinegar Finely purée 150g beetroot with basil and olive oil, and season to taste with Trocomare® and pepper.

Set aside.

Puree egg with 30g beetroot pieces. Add spelt flour and knead to give firm dough. Wrap in clingwrap and refrigerate for 30 mins.

With help of pasta machine, roll dough to 1mm thickness and leave to dry out slightly. With knife or pizza cutter, cut into 1cm-wide noodles. Cook in salted water for 5–6 mins until al dente.

Meanwhile, cook shallot and rest of beetroot pieces in oil. Season with balsamic vinegar, Trocomare® and pepper.

Drain noodles, mix with set-aside pieces of beetroot in pan and serve together with garnish of basil.

CAULIFLOWER & PEAR SOUP The white wine in this dish evaporates almost completely during cooking. Alongside the delicate aroma of the cauliflower, the slight sweetness of the pear works in harmony with the piquancy of the cheese. You can also use broccoli instead of cauliflower in this dish.

RECIPE / HERBAMARE® Serves: 4

Pinch sea salt 1 tbsp cider or white-wine vinegar 500g cauliflower, cut into florets ½ shallot, diced ¼ garlic clove, crushed 1 tbsp butter 1 sprig rosemary

Red Noodles with Beetroot

30g pears, peeled, cored & sliced 50mL white wine, according to taste ½ vegetable stock cube 100g blue cheese, cut into chunks Herbamare® Original Freshly ground pepper 1 tbsp black sesame seeds, according to taste Bring salt, vinegar and water to the boil. Blanch cauliflower for 2 mins, then drain. Set aside 100g florets for garnish.

Cook shallot and garlic in butter. Add plucked rosemary needles, cauliflower and pear, cook briefly. Add wine and leave to cook. Add vegetable stock cube, bring to the boil and leave to cook for 15 mins with lid on.

Puree soup together with rosemary and pass through fine sieve into pan. Add cheese, heat gently, stirring throughout, until cheese has melted. Do not overcook. Season to taste.

Place remaining cauliflower florets in soup bowl, pour hot soup over and sprinkle with sesame seeds.

Cauliflower & Pear Soup

Vegetable Gratin with Goat’s Cheese

VEGETABLE GRATIN WITH GOAT’S CHEESE Any seasonal vegetables can be used. Sliced, cooked potatoes can also be added to this delicious dish.

RECIPE / HERBAMARE® Serves: 4

1kg vegetables such as carrots, zucchini & broccoli 1 sprig rosemary, chopped 1 tbsp olive oil ½ tsp Trocomare® 200g tomatoes, thinly sliced 300g goat’s cheese, thinly sliced 2 tbsp runny honey 1 tbsp olive oil Cut vegetables into thick portions and steam separately, making sure they retain crunch.

Plunge into iced water, remove and leave to drain.

Mix together rosemary, oil and Trocomare®,

add vegetables and mix well. Add to gratin dish.

Arrange tomato and cheese in gratin dish, then drizzle over honey and oil.

Preheat oven to 200°C. Bake gratin on top shelf of oven for 15 mins until cheese has melted.

For more information visit herbamare.us EatWell | 89

SPONSOR RECIPES CORN THINS ®

Tacos

corn t hins

®

BEAN TACOS RECIPE / CORN THINS Serves: 1

Taco Bean Mix (serves 12) 1 tsp olive oil ¾ small onion, finely chopped 1¾ large tomatoes, finely chopped 1 tbsp tomato paste 1 clove garlic, finely chopped 100mL red wine (or water) 300g refined or kidney beans Chilli (optional) Salt & pepper, to taste

CORN THINS® are not rice cakes. They’re made from corn and taste delicious, like popcorn squished into a healthy crispbread.

CORN THINS® are gluten-free, non GMO and contain good levels of fibre. Enjoy them on their own or with your favourite toppings like the ones below.

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2 tbsp taco bean mix (recipe above) 2 slices CORN THINS® Corn Cakes ¼ large tomato, finely diced ½ avocado, finely diced ¼ small onion, finely chopped 1 tsp olive oil 1 tsp lemon juice Parsley Salt & pepper, to taste

To make the bean mix, heat oil in pan, then add onion and cook till translucent. Add tomato, tomato paste, garlic and red wine. Cook and periodically stir till tomato starts to soften, then add beans (and chilli to taste, if desired).

Add salt and pepper to taste.

Cook until beans are soft, but not too mushy.

Let cool slightly, then spread taco bean mix across CORN THINS® slices.

Top with diced tomato, avocado and onion.

Gently mix oil and lemon juice, then drizzle over top.

Finish with a few parsley leaves and salt and pepper to taste.

Place any unused taco bean mix in fridge for future use.

BLUE CHEESE, PEAR, WALNUT & HONEY RECIPE / CORN THINS Serves: 1

2 tbsp blue cheese 2 slices CORN THINS® Corn Cakes

1 pear, sliced 10g broken walnuts 2 tsp honey Spread blue cheese across the CORN THINS® slices.

Layer sliced pear on top of blue cheese, then sprinkle with walnut and finish off with a drizzle of honey.

TOMATO, PESTO & BOCCONCINI RECIPE / CORN THINS Serves: 1

2 tbsp pesto (recipe below) 2 slices CORN THINS® Corn Cakes 1 medium tomato, sliced 2 small bocconcini balls, sliced 1 tsp olive oil Basil Salt & pepper, to taste

Blue Cheese, Pear, Walnut & Honey

Spread pesto over CORN THINS® slices, then top with tomato and bocconcini.

Drizzle with olive oil and sprinkle basil leaves, salt and pepper.

PESTO RECIPE / CORN THINS Serves: 1

⅓ cup pine nuts, toasted 1½ cups fresh basil leaves 2 small cloves garlic 60g grated Parmesan cheese 5 tbsp olive oil Salt & pepper, to taste Add pine nuts, basil, garlic and Parmesan cheese to food processor. Pulse until mixture is smooth.

When required, stop food processor and scrape sides. Once smooth texture is achieved, slowly add olive oil to running food processor.

Add salt and pepper as desired.

Store unused mixture in fridge.

Tomato, Pesto & Bocconcini

Chicken, Avocado, Lettuce, Mayonnaise & Cheese

CHICKEN, AVOCADO, LETTUCE, MAYONNAISE & CHEESE RECIPE / CORN THINS Serves: 1

½ avocado 1 tsp lemon juice 2 slices CORN THINS® Corn Cakes 2–4 leaves cos lettuce 60g roast chicken breast, sliced 4 tsp mayonnaise 30g Parmesan cheese Salt & pepper, to taste Mash avocado with lemon juice and spread over CORN THINS® slices.

Layer slices with cos lettuce and chicken.

Finish off with mayonnaise and Parmesan, then add salt and pepper to taste.

For more information visit cornthins.com

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SPONSOR RECIPES MORLIFE

Chocolate Blueberry Muffins with Quinoa

morlife CHOCOLATE BLUEBERRY MUFFINS WITH QUINOA CRUMBLE RECIPE / MORLIFE Makes: 12 muffins

New Morlife Chia Pudding varieties have landed! Joining the existing range of Chia Puddings are Salted Caramel Fig and UpBeet Berry. These two delectable additions have the most nutritious functional ingredients, are a good source of dietary fibre and both contain digestive bromelain. Discover the Morlife Chia Pudding range with these great recipes.

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Crumble 4 tbsp coconut oil ⅓ tsp salt 1 tbsp coconut flour 3 tbsp Morlife Quinoa Flakes ½ tbsp cinnamon ⅓ cup almonds 1 tbsp coconut sugar ⅓ cup Morlife Chocolate Blueberries Muffins 2 cups rolled oats ¼ cup Morlife Whey Protein Concentrate Powder ½ tsp baking soda ¼ tsp salt ¼ tsp cinnamon

1 ripe banana 1 egg ½ cup coconut oil ¼ cup almond milk ½ cup Greek yoghurt ¼ cup honey 1 cup Morlife Chocolate Blueberries Preheat oven to 180°C. Pulse crumble ingredients, except chocolate blueberries, in food processor until crumbly. Add chocolate blueberries and pulse a few more times. Set aside in bowl.

In food processor, grind rolled oats into fine flour, place in large bowl and add protein powder, baking soda, salt and cinnamon.

Gently mix together.

In another bowl, mash banana completely with fork. Whisk in egg.

Add coconut oil, milk, yoghurt, honey and mix well until combined.

Combine wet and dry mixtures

Banana Fig Slice

together and stir in chocolate blueberries, folding in until evenly dispersed.

Spray non-stick muffin tray with cooking spray.

Spoon mixture evenly into cups, filling ¾ of cups.

Top muffins evenly with crumble mixture.

Bake muffins in oven for 15–20 mins or until fork comes out clean.

BANANA FIG SLICE RECIPE / MORLIFE Makes: 15–20 slices

½ cup Morlife Quinoa Flakes 1 cup dried figs 1 tbsp coconut oil 3 bananas, mashed 1 tbsp Morlife Maca Powder 2 tbsp Morlife Lucuma Powder 1 tbsp Morlife Chia Seeds ¼ cup coconut sugar 2 tbsp almond milk Clingwrap a 15cm baking tray and set aside.

Place quinoa flakes in food processor and grind to flour consistency. Remove and set aside in bowl.

Place figs in food processor with coconut oil and blend together until smooth. Add remaining ingredients, plus quinoa flour and

Green Mexican Quinoa Bowl

blend until mixture sticks together.

Place contents on baking tray and allow to set in fridge for 2 hours.

Once mixture has set, cut into slices.

ALKALINE FRITTERS WITH AVOCADO DRESSING

GREEN MEXICAN QUINOA BOWL

RECIPE / MORLIFE Makes: 10–15 fritters

RECIPE / MORLIFE Serves: 2–3

Fritters 1 cup chopped kale 1 cup chopped baby spinach leaves ½ cup broccoli stems 2 carrots, grated ½ onion, diced ½ clove garlic, finely chopped ½ cup chickpea flour Pinch salt 1 tbsp water 1 tbsp Morlife Flaxseed Oil Oil for frying

1¼ cup broccoli, chopped 2 tbsp Morlife Flaxseed Oil 1 onion, diced 1 garlic glove, minced 1 tsp ground cumin 1 tsp oregano powder Salt & pepper 1 tomato, diced ½ tsp Morlife Kale Powder 1 cup cooked Morlife Quinoa Grains 1 handful fresh coriander, leaves finely chopped 2 limes, cut into wedges ½ bunch kale, chopped

Dressing 1 avocado Juice ½ lemon 5 basil leaves, finely chopped 1 tsp Morlife Flaxseed Oil 1 tsp Morlife Alkalising Greens pH 7.3

Alkaline Fritters with Avocado Dressing

Mould mixture into patties and pan-fry on medium heat in oil of choice until crispy and brown on outside.

Blend dressing ingredients until smooth.

Serve with fritters.

Combine kale, spinach, broccoli stems, carrot, onion and garlic in medium-sized bowl. Add chickpea flour, salt, water and oil Mix well.

Steam broccoli on the stove for 4-5 mins and set aside.

Heat large saucepan with flaxseed oil. Add onion, garlic, cumin, oregano, salt and pepper. Cook until onion and garlic are browned and soft.

Add tomato, kale powder and cooked quinoa. Allow to simmer for 5–10 mins.

Serve cooked quinoa mixture with coriander, lime wedges and kale.

For more information visit morlife.com EatWell | 93

SPONSOR RECIPES MAD MILLIE

Collection of cheeses made with the Mad Millie Specialty Cheese Kit

mad millie

CAMEMBERT Camembert is a soft, creamy cheese that’s ripened through the white ripening mould, Penicillium camemberti. This cheese has its origins in Normandy, France, and is now enjoyed all over the world. The recipe can be doubled but you will need two extra cheese moulds.

RECIPE / MAD MILLIE Makes: approx. 2 × 175g cheeses

Camembert

2L full-fat unhomogenised milk 1mL calcium chloride ½ sachet Mad Millie White Mould Culture Blend ½ tablet rennet dissolved in 1 tbsp cold nonchlorinated water (rennet will not dissolve fully; stir just before adding to milk) ½ tsp cheese salt

Winter can be cold and dreary but that’s no reason to feel down. The more time you have inside, the more time you can spend getting creative in the kitchen. Winter has the best temperature for making cheeses like camembert, blue vein and more with the Mad Millie Specialty Cheese Kit.

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Equipment Pot or 4L cheese vat Pipette 2 cheese moulds Cheese cloth Draining spoon Long-blade knife Thermometer Maturing box Cheese wrap (white) Step 1: Sterilising Equipment Thoroughly sterilise all equipment with food-grade steriliser.

Step 2: Inoculating Milk In pot on stove, heat milk to 32°C. Stir in calcium chloride. Stir in culture,

cover and leave at 32˚C on turned-off stove to ripen for 1.5 hours.

After 1.5 hours, stir in diluted rennet and allow to set inside water bath or hot water cupboard at 32°C for 1 hour or until curd is in firm set.

You may need to add more warm water to water bath during this time to keep milk at desired temperature.

Step 3: Cutting Curds Cut curd, using long-blade knife, into 2cm cubes.

Gently stir curds occasionally over 15 mins to remove some of excess whey. While stirring, check for any oversized curd cubes and cut into required size, 2cm.

Let curds rest for 15 mins at 32°C.

Step 4: Moulding Curds Pour off whey to level of curds.

Spoon curds gently into sterilised moulds, distributing curds evenly between 2 moulds.

Continue until all moulds are full.

Sit moulds on cheese mat or drying rack or other warm, sterile place where whey can drain away from curds.

Leave to drain for 1 hour at room temperature (approx. 20°C).

Step 5: Flipping Cheese After 1 hour, place piece of cheese cloth on top of mould and flip cheese over. This ensures even draining.

Flip cheese over every hour for 5 hours (or rest of day).

Leave to drain overnight at room temperature (approx. 20˚C).

Step 6: Salting Cheese Next morning, remove cheese from moulds and sprinkle cheese salt over entire surface area of each cheese.

Let air-dry for 1–2 days until cheese no longer looks shiny and wet. Turn cheese over each day.

Step 7: Maturing Cheese Place each camembert into maturing box and leave it in cool, dark place that is approx. 10°C, or in your own humid cheese fridge (95% humidity).

Every day cheese is ageing, with clean, sterile hands, open maturing box and move cheese so it does not stick to cheese mat and mould growth is even. Turn cheese over to allow underside to develop coat of mould.

After cheese is covered in thick, even layer of white mould (approx. 10–14 days of ageing), wrap cheese in white cheese wrap and age in refrigerator for further 2–3 weeks at approx.

5–10°C. The lower the temperature you store cheese, the slower it will take to fully ripen.

Tip: Camembert is ready to eat as soon as it is covered in white mould but is best eaten more mature so the interior becomes soft and slightly runny. Regularly check this during the 2–3 weeks so your camembert is to your liking.

GORGONZOLA This delicious blue-vein cheese comes from the town Gorgonzola in Italy. When young it’s buttery and creamy with a scrumptious bite; if matured for longer it will become firm, crumbly and salty.

RECIPE / MAD MILLIE Makes: approx. 2 × 300g cheeses

4L full-fat unhomogenised milk 1 sachet Mad Millie Blue Mould Culture Blend 1 tablet rennet dissolved in 1 tbsp cold nonchlorinated water (rennet will not dissolve fully; stir just before adding to milk) 3 tsp cheese salt Equipment Pot Cheese cloth Draining spoon Thermometer Maturing box Colander 2 cheese moulds Long-blade knife Step 1: Sterilising Equipment Thoroughly sterilise all equipment with steriliser.

Gorgonzola

Step 2: Inoculating Milk Using pot on stove, heat milk to 32°C, sprinkle in culture and allow to rehydrate for 5 mins, then stir well.

Cover and maintain at 32°C for 1 hour in water bath or hot water cupboard.

Add dissolved rennet, stir for 1 min, cover and maintain at 32°C for 2 hours, or until you get clean curd break.

Step 3: Cutting Curds Cut curds into 2.5cm cubes, stir curds gently for 5 minutes, then rest for 15 mins, stirring every 3–5 mins to stop curds sticking together.

Remove whey above curd surface.

Gently stir for 5 mins, then rest again for 15 mins, stirring from time to time to keep curds separated.

Transfer curds to colander lined with cheese cloth and let drain for 5 mins.

Stir gently to help whey removal, without breaking curds.

Step 4: Moulding Curds Transfer curds into moulds, packing them more tightly around edges and leaving centre quite loose. This leaves openings for mould growth inside cheese.

Place moulds on cheese mat in maturing box so that whey can drain out. Place maturing box in warm place (such as water bath, hot water cupboard or warm turned-off oven) and maintain at 32°C for 4–6 hours.

Turn mould 5 mins after filling so weight of cheese forms smooth surface. Turn cheese several more times during next hour, then once every hour for 4–6 hours. Leave in water bath or warm place overnight.

Step 5: Salting Cheese Take cheese out of mould, sprinkle 1 tsp of salt on top of cheese surface and rub gently over surface and sides.

Next morning, cheese should be well consolidated but may have rough surface and openings.

Place back in mould, then put on cheese mat in maturing box. We recommend leaving lid off and covering maturing box with cheese cloth, as cheese will need airflow to dry off.

Leave at room temperature until salt is absorbed (several hours or overnight).

Next day, or once salt is absorbed, take cheese out of mould and sprinkle 1 tsp of salt on other side. Rub gently and place back in mould for a few

hours, until salt is absorbed.

Repeat so each side has 2 doses of salt over 1–2 days.

Step 6: Maturing Cheese Once cheese surface has dried off, remove from mould and place cheese on cheese mat in maturing box at 12°C, 93–95% humidity, for 7–10 days. After 10 days, cheese should be covered with blue mould; if not, it might be too cold or too dry.

Pierce cheese right through with sterilised thermometer probe every 2cm.

Age for 4 weeks for mild blue flavour and up to 12 weeks for stronger flavour. Turn cheese every week and ensure it doesn’t get too dry or too wet. A natural rind will develop, with blue and/or white mould. These shouldn’t be scraped off, while maturing. Only scrape off rind when serving for better presentation.

Age waxed cheese on cheese mat and keep on kitchen bench or in clean cupboard (around 10–13°C) for minimum 5 weeks.

PUMPKIN & GORGONZOLA SOUP RECIPE / MAD MILLIE Serves: 4

½ cup onion, diced 1 tbsp butter 5 cups pumpkin, peeled & diced ¾ cup potatoes, diced 2 cups water 1 chicken stock cube Pinch ground ginger Pinch ground nutmeg Salt & pepper, to taste 2 cups milk ½ cup Mad Millie Gorgonzola (recipe to the left) In large saucepan, cook onion in butter.

Add pumpkin, potato, water, stock, ginger and nutmeg, and season with salt and pepper.

Cook for 20 mins or until pumpkin and potato are tender.

Add milk and blend until smooth.

Serve in bowl and crumble Mad Millie Gorgonzola on top of soup.

For more information visit madmillie.com EatWell | 95

Adam’s Roasted Pumpkin, Baby Spinach & Cashew Ricotta Penne Salad

COOKING WITH

RIC A Ricotta is an Italian curd cheese made from whey, traditionally produced as a by-product of making cheeses such as mozzarella and provolone. Ricotta has a rich but delicate avour and a subtle texture that makes it useful in everything from desserts to baking. Try our Pumpkin Pilaf with Cashew Ricotta, Potato & Ricotta Croquettes, Baked Ricotta with Orange & Pistachios, and Ricotta Berry Cake.

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RECIPES COOKING WITH RICOTTA ROASTED PUMPKIN, BABY SPINACH & CASHEW RICOTTA PENNE SALAD RECIPE / ADAM GUTHRIE You can make ricotta cheese with cashews and use it in any recipe where you’d use a creamy cheese: lasagne, ravioli, dip or to stuff zucchini flowers. Cashews are a great source of protein and a useful source of minerals such as iron and zinc. They’re also rich in the mineral magnesium, which is thought to delay age-related memory loss.

Serves: 4

Instead of rice in this pilaf you can try quinoa, millet or oats.

¼ pumpkin, chopped into bite-sized pieces 8 large ripe tomatoes, halved 4 sprigs rosemary 3 cups whole-wheat penne pasta 2 handfuls baby spinach Handful fresh basil leaves Salt & pepper, to taste ½ cup pine nuts, to serve Cashew Ricotta 1 cup cashews, soaked in water overnight & drained 1 lemon 1 tbsp nutritional yeast Pinch salt & pepper Preheat oven to 190ºC. Place pumpkin, tomato and rosemary on large baking tray lined with baking paper and bake for 20–25 mins, or until tender. Remove rosemary once cooked.

Meanwhile, bring large pot of water to the boil. Add penne and cook until al dente, then drain and rinse under cold water.

Place cooked penne, pumpkin and tomato in large bowl along with baby spinach and basil leaves. Season with salt & pepper and toss to combine.

To make cashew ricotta, place all ingredients in blender and puree to smooth paste (add a little water if necessary).

Serve pasta salad with cashew ricotta and sprinkle with pine nuts.

SPICED CORN & PUMPKIN PILAF WITH CASHEW RICOTTA

Photography: Carol Da Riva

RECIPE / ADAM GUTHRIE Pilaf is a cooking method whereby a grain is cooked in a seasoned broth. Rice is traditionally used, but you can also use quinoa, millet, barley, wheat, oats and spelt.

Serves: 4

2 cups pumpkin, diced into 5cm cubes 4 corn cobs, husks removed 1 onion, finely diced 2 garlic cloves, finely sliced 2 tsp grated fresh ginger 2 cups uncooked quinoa, rinsed 2 tsp ground cumin 2 tsp ground coriander 1 tsp ground turmeric 4 cups water 1 head broccoli, cut into small florets 1 handful fresh coriander, leaves roughly chopped

Adam’s Spiced Corn & Pumpkin Pilaf with Cashew Ricotta

Cashew Ricotta 1 cup cashews, soaked in water overnight & drained 1 lemon 1 tbsp nutritional yeast Pinch salt & pepper Preheat oven to 200ºC. Place pumpkin and corn cobs on tray lined with baking paper and bake for 20 mins.

Heat large saucepan over high heat. Add onion, garlic and ginger and sauté until brown.

Add rinsed quinoa, cumin, coriander, turmeric and 4 cups of water and bring to the boil. Reduce heat to low. Cover and simmer for 10 mins.

Uncover quinoa and place broccoli on top.

Cover and simmer for 2–3 mins. Remove pumpkin and corn from oven. Cut kernels off corn cobs. Add baked pumpkin and corn to cooked quinoa.

Season with salt and pepper to taste and stir.

To make the cashew ricotta, place all ingredients into a blender and puree to a smooth paste (add a little water if necessary).

To serve, place cooked quinoa on plate and top with cashew ricotta and coriander leaves.

GRILLED ZUCCHINI TOFU RICOTTA ROLLS RECIPE / ADAM GUTHRIE For vegans, cheese is off the menu.

However, tofu makes a great ricotta.

To make ricotta, take some milk (plant or dairy), warm it, add something acidic like vinegar or lemon juice and let it sit for about 10 minutes. Curds will form on top, then strain through cheesecloth. This is delicious, creamy tofu-ricotta that’s high in protein and calcium and low in calories and saturated fats.

Serves: 4

250g firm tofu Salt & pepper, to taste Bunch mint, plus extra for garnish 1 red chilli (optional) 4 zucchinis, sliced into thin strips 1 red capsicum, sliced Handful oyster mushrooms 1 cup frozen peas 2 garlic cloves, finely sliced EatWell | 97

great recipe to have up your sleeve because it can be welcomed at breakfast, lunch or dinner.

Serves: 4

1 cup spelt flour 1 tsp baking powder 2 eggs 2 tbsp ricotta cheese ¾ cup milk 2 cobs fresh corn, kernels sliced off with sharp knife Butter or oil, for pan frying 8 rashers bacon Herby Avocado Salsa 2 avocados, diced 1 tbsp chopped fresh dill 1 tbsp chopped fresh basil 1 tbsp chopped fresh parsley 1 spring onion, sliced 1 tbsp red-wine vinegar 2 tbsp olive oil Salt & pepper, to season

Christie’s Corn Cakes with Avocado Salsa & Bacon

Preheat griddle, barbecue or heavy frypan.

Place tofu in processor, season with salt and pepper, add mint leaves and chilli if using.

Process to ricotta-cheese-like consistency.

Spoon into bowl and set aside.

Place zucchini on hot griddle or barbecue and cook until brown, then turn. Remove when brown on both sides, then add capsicum and cook.

Meanwhile, lay 2 zucchini strips overlapping and place 1 tbsp tofu ricotta mixture in middle.

Lift one end and roll. Repeat with all zucchini, forming at least 10 rolls.

Turn capsicum when charred and set aside.

Add oyster mushrooms to hot griddle, along with peas and garlic. Season with salt and pepper and cook for 3 mins. Turn when mushrooms are golden-brown.

Sprinkle with mint leaves and serve.

CORN CAKES WITH AVOCADO SALSA & BACON Christie’s Potato & Ricotta Croquettes

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RECIPE / CHRISTIE CONNELLY Ricotta adds a lightness to these corn cakes as they can often be dense and stodgy. This is a

POTATO & RICOTTA CROQUETTES RECIPE / CHRISTIE CONNELLY These crunchy little parcels have a creamy, cheesy centre and are oh-so-moreish! Make sure you have people coming over or you might eat the whole batch, like I almost did. Ricotta is the perfect filling, but feel free to try goat’s chèvre or mini bocconcini balls.

Makes: 10–15 croquettes

1kg potatoes (a floury variety like Coliban or King Edward) 100g hard mozzarella cheese, grated 100g breadcrumbs ½ cup milk 2 tbsp chopped fresh basil 2 tbsp chopped fresh parsley Salt & pepper, to season 150g ricotta cheese ¼ cup flour 2 eggs, lightly beaten Olive oil, for shallow frying Lemon wedges, to serve (optional)

Photography: Christie Connelly & Greg Twemlow

Ricotta makes these corn cakes delightfully light.

Place flour and baking powder in large bowl and stir to combine.

Crack eggs into jug, add ricotta and milk, then whisk to thoroughly combine.

Add egg mixture to flour along with corn kernels. Season with salt and pepper and mix gently to form thick batter.

Heat frying pan over medium heat and add a little butter or oil to coat. Dollop four separate tbsp of mixture to form four pikelet-sized corncakes and allow to cook for 2–3 mins until golden underside and stable enough to flip.

Flip and cook for 1–2 mins more until cooked through. Keep warm in low oven while you make the rest, 12 in total.

Cook bacon until crispy, drain and set aside.

Meanwhile, make salsa. Place avocado in medium bowl, add all other ingredients, season with salt and pepper and mix gently.

To serve, layer three elements on serving plates, starting with corncake, then bacon, then salsa. Repeat until everything is used up.

Enjoy immediately.

RECIPES COOKING WITH RICOTTA

Tofu-ricotta is high in calcium and protein and still deliciously creamy.

Adam’s Grilled Zucchini Tofu Ricotta Rolls

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RECIPES COOKING WITH RICOTTA wonderful filling. Try using this same filling in giant cooked pasta shells or homemade ravioli.

Serves: 4

Filling 900g pumpkin (raw weight), cut into 5cm wide wedges, skin on 2 tbsp olive oil 300g fresh ricotta cheese ½ cup pure cream (or milk of choice) Pinch cinnamon Juice & zest ½ lemon Sauce 2 tbsp olive oil 1 brown onion, diced 2 cloves garlic, finely chopped 400g tin chopped tomatoes 1 tbsp tomato paste 6 fresh lasagne sheets (about 20cm long each) 50g firm mozzarella cheese, grated

You can also try this filling in ravioli.

Christie’s Roast Pumpkin Cannelloni

Boil potatoes whole with skin on until very tender, about 20 mins, then peel, chop and mash until smooth-ish (some texture is OK).

In large bowl, mix mashed potato with mozzarella, handful of breadcrumbs, milk, basil and parsley and season with salt and pepper.

Shape mixture with hands into small logs.

Make indentation with your thumb in centre and place 1 teaspoon of ricotta inside, then push mashed potato over to cover and reshape so ricotta is hidden inside.

Place flour, beaten eggs and remaining breadcrumbs in shallow bowls. Roll each croquette in flour, then egg, then breadcrumbs, to coat.

Shallow-fry croquettes in batches for 2–3 mins on each side until golden-brown, keeping cooked ones warm in low oven while you complete the rest. Serve with lemon wedges if desired.

ROAST PUMPKIN CANNELLONI Lee’s Caramelised Onion & Ricotta Frittata

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RECIPE / CHRISTIE CONNELLY Don’t judge a book by its cover; this cannelloni is absolutely delicious! When roast pumpkin is mixed with ricotta cheese it makes the most

Heat the oven to 180ºC. Arrange pumpkin wedges on a non-stick baking sheet and drizzle with olive oil. Bake for 30–40 mins until pumpkin is very soft.

While pumpkin is baking, make sauce. Heat olive oil in saucepan over medium heat. Add diced onion and cook gently until translucent, about 5 mins, then add garlic and cook for a further 2 mins until onion starts to brown at edges.

Add tinned tomatoes. then fill empty can with water and add that, too. Season with salt and pepper and stir in tomato paste, then simmer for 20 mins until thickened and reduced by about one-third.

Remove skin from cooked pumpkin and place flesh in large mixing bowl. (This is easy to do by using a spoon to scoop the flesh away from the skin.) Add ricotta, cream, cinnamon, lemon juice and zest to bowl. Season with salt and pepper and mix thoroughly to combine all ingredients.

Divide pumpkin mixture into six even portions.

Lay fresh lasagne sheets on work bench and spoon mixture evenly on each one along long side.

Roll up to form cylinder.

Spoon one-third of sauce into baking dish large enough to fit all cannelloni snugly in a single layer. Top with remaining sauce and sprinkle with cheese. Bake for 30–40 mins until pasta is cooked through and cheese is melted and bubbling.

CARAMELISED ONION & RICOTTA FRITTATA RECIPE / LEE HOLMES Frittatas are a fantastic light food option for any time of the day, or a quick and satisfying meal on the hop. They are one of the most versatile dishes around as lots of different vegetables or herbs can be added, depending on your mood or the contents of your fridge. This frittata is something really special — aromatic and delicious from the first bite. You’ll need a large, non-stick, ovenproof frying pan; cast-iron is a good option. Enjoy the frittata fresh out of the oven or serve with a crunchy green leaf salad simply dressed with lemon juice and extravirgin olive oil.

Makes: 1 frittata

RECIPES COOKING WITH RICOTTA

Ceramics: Lucile Sciallano, Cuttlery: 2K Labware

2½ tbsp extra-virgin olive oil 3 large onions, sliced 1 tbsp chopped rosemary leaves 8 eggs Salt & pepper, to season ½ cup ricotta Heat 2 tbsp olive oil in medium frying pan.

Sauté onion and rosemary over low heat until onion is sweet and browned, about 8–10 mins.

Whisk eggs lightly in a bowl, then season with sea salt and freshly ground black pepper.

Scrape caramelised onion into bowl and stir to combine.

Wipe frying pan clean with paper towel, add remaining olive oil and place over very low heat.

Pour egg and onion mixture back into pan and stir in ricotta, cooking for about 8 mins, or until eggs are no longer runny.

For puffy top, place frittata under preheated grill for a few minutes, until it’s puffed, golden and crisp.

To serve, gently slide spatula underneath frittata to loosen, then turn out onto warm plate.

Cut into slices and enjoy.

SALMON & TURNIP PATTIES RECIPE / LEE HOLMES These salmon patties with zucchini and lemon taste great. The turnip just gives them extra staying power and bulk so they don’t fall apart when you cook them, and the lemon zest imparts a flavour punch. Enjoy the patties fresh out of the pan with a healthy dollop of ricotta to perfectly complement the gorgeous salmon flavour.

Makes: 6 patties

Photography: Kate Duncan, Christie Connelly & Meg Thompson

2 zucchinis, grated 1 turnip, peeled & grated 415g tin pink salmon, drained & broken up 1 tsp lemon zest 2 eggs 1 tbsp extra-virgin olive oil 1 tsp parsley, to garnish Dollop ricotta, to serve Squeeze excess water out of grated zucchini and turnip to ensure patties will be dry and won’t fall apart.

Place grated zucchini and turnip in bowl with salmon, lemon zest and eggs. Season well with sea salt and freshly ground black pepper and mix together well.

Divide mixture into 6 portions and shape each into patty.

Heat a little olive oil in frying pan and fry half the patties over medium heat until lightly browned and cooked through, about 5 mins on each side. Remove patties from pan and keep warm while cooking remaining patties.

Serve patties warm, garnished with parsley sprigs and dollop of ricotta.

SPINACH LOAF SPREAD WITH CREAMY RICOTTA RECIPE / LEE HOLMES With the rise in popularity of “superfood” greens such as kale and collard greens, it appears that my favourite spinach has taken a backseat. But this tasty, affordable and incredibly versatile green deserves a place as a staple item on the

The turnips help keep the patties together.

Lee’s Salmon & Turnip Patties

household-shopping list, as it remains one of the most nutritionally dense foods around. It’s no wonder spinach was Popeye’s food of choice, with just a 1 cup serving providing 35 per cent of your daily iron needs, 84 per cent of your manganese, 65 per cent of your folate and a whopping 300 per cent of your daily vitamin A requirement! Spread with creamy ricotta and it really is a dream come true for breakfast, lunch or tea!

Makes: 1 loaf

Lee’s Spinach Loaf Spread with Creamy Ricotta

2½ cups almond flour ¼ tsp Celtic sea salt 1½ tsp baking powder ¼ tsp bicarbonate of soda (baking soda) 2 bunches English spinach, blanched & drained 3 eggs, beaten 3 tbsp coconut milk 1 tsp lemon juice ¼ cup melted unsalted butter 1 tbsp apple cider vinegar Dollop ricotta, to serve Preheat oven to 175°C and grease and flour 20cm × 9cm loaf (bar) tin.

In large bowl, combine almond flour, salt, baking powder and bicarb soda.

Whizz spinach in processor (or chop finely) and add to bowl, along with eggs, coconut milk, lemon juice, butter and apple-cider vinegar.

Mix thoroughly.

Spoon mixture into prepared tin and level surface with back of spoon dipped in cold water.

Bake loaf on middle rack of oven for about 45 mins or until skewer comes out clean.

Turn out onto wire rack to cool, then enjoy with dollop of ricotta.

The bread will keep for up to 1 week in a sealed container in the fridge, or can be frozen for up to 1 month.

Meg’s Baked Ricotta with Orange & Pistachios

BAKED RICOTTA WITH ORANGE & PISTACHIOS RECIPE / MEG THOMPSON This is a pretty little dessert that’s easy to make and highlights the ricotta beautifully.

Serves: 3

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RECIPES COOKING WITH RICOTTA

1½ cups ricotta 1 egg 1 tbsp maple syrup Zest 1 large orange Juice ½ orange ½ cup roughly chopped pistachios Preheat oven to 180°C. Whisk together ricotta, egg, maple syrup and orange zest in bowl, making as smooth as possible.

Divide mixture between three oven-safe bowls and bake for 30 mins, or until slightly puffed and golden.

Remove from oven, top with drizzle of orange juice and pistachios.

Enjoy warm from oven.

RICOTTA & PUMPKIN FRITTATA

300g pumpkin, chopped into 5cm cubes Drizzle coconut oil 3 cloves garlic, finely chopped 100g leafy greens (spinach, silverbeet, kale) ¾–1 cup cooked grain (quinoa, rice) ¾ cup ricotta 5 eggs ¼ cup milk of choice ½ tsp sea salt ¼ tsp black pepper ¼ cup pine nuts Preheat oven to 180°C. Line baking tray with baking paper and arrange pumpkin on tray. Drizzle with a little coconut oil and bake for 15–20 mins, or until just tender.

Meanwhile, sauté garlic with a little oil in frypan for a minute.

Add leafy greens and cook for another minute, until just wilted.

Stir in cooked grain and turn off heat.

Line shallow oven-safe dish with baking paper. Arrange greens mix across bottom of dish.

Roughly break up ricotta and add to dish. Add pumpkin.

Whisk together eggs, milk, salt and pepper and pour over rest of ingredients.

Scatter pine nuts over top and bake for 25 mins, or until the egg is just cooked.

RICOTTA BERRY CAKE RECIPE / MEG THOMPSON This light and easy cake is perfect with a cup of tea. Full of protein and nutritious berries, it will please your tastebuds but also keep your blood sugar in check.

Serves: 8

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Meg’s Ricotta & Pumpkin Frittata

3 eggs 250g ricotta ⅓ cup maple syrup 1 tsp vanilla ⅓ cup melted coconut oil 1 cup spelt flour 1 tsp baking soda Pinch sea salt 1 cup frozen berries Zest 1 lime Preheat oven to 180°C. Whisk eggs together, add ricotta

Meg’s Ricotta Berry Cake

This frittata works just as well for breakfast, lunch or dinner. and whisk to combine.

Add maple syrup, vanilla and coconut oil and stir together.

In separate bowl, combine spelt flour, baking soda and salt.

Add dry ingredients to wet and mix to combine.

Stir though berries and lime zest.

Transfer to lined baking tin and bake for 40–45 mins, or until skewer comes out clean.

Allow to cool.

If desired, serve with yoghurt or cream.

Enjoy!

Photography: Meg Thompson

RECIPE / MEG THOMPSON This makes a great meal for breakfast, lunch or dinner. The ricotta and cooked grain add extra substance to this frittata, which is as delicious as it is versatile.

Serves: 2

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EatWell ARTISAN ALLEY

Beautiful BANGERS Sausages don’t have the highest of reputations but, in the hands of some passionate makers, the humble snarler is not so humble any more.

WORDS / AMY TAYLOR-KABBAZ

I

t’s not considered the most gourmet of foods, especially in Australia. Mostly known as the cheap and easy meat you throw on the barbie, then wedge between bread and sauce, the humble sausage gets a pretty bad rap. I’m sure you’ve heard the stories of the none-too-appetising parts of the animal being used to make the average Aussie snag. But, thanks to some very dedicated and passionate meat producers, you can have a very different sausage experience if you know what to look for.

THE HUMBLE SNAG Considered one of the oldest prepared foods, the sausage can be traditionally described as “efficient butchery”. To preserve and use various scraps of meat, butchers used salt, spices and herbs mixed with minced meat (usually pork, beef or veal) which they encased in the cleaned intestines of the animal. However, over the years, and especially since World War II, there has been an increase in the amount of flour and preservatives added to the core ingredients, meaning the average sausage we now find in the supermarket is often a poor representative of the traditional product.

“In modern Australian supermarkets, products like the traditional sausage don’t exist,” says Chrissy Flanagan, an artisan sausage maker based in the Inner West of Sydney. “Sausages really started to boom during the Second World War and that’s when people started to add a lot of flour to bulk them out, which had a lot of impact on the quality.

And in Australia, we haven’t really recovered from that.”

Chrissy is a part of a new breed of sausage makers in Australia focusing on high-quality meats and fresh, chemical-free products. While her path to sausage maker is quite unusual (she used to be a vegetarian political spin doctor!), she’s not alone in being passionate about ensuring her customers can experience and taste what a banger should really be like.

“People are wanting a better product and more upmarket sausages now, and they are certainly on the rise. The difference between the industrial and artisan product is one is held to a price point and the other reflects the art and flavour — that’s what it really comes down to. A gourmet product is all about selecting the particular source of meat.”

For Franz and his team, nothing is overlooked, including the texture of the meat and the herbs and spices.

“We grade our meat as best as we can, and in the course of making we also vary our mincing and texture. We look at what we want — how we want it to feel and taste. We grind our own pepper, coriander and fennel, and I spend most of my time experimenting with this balance. I need them ground to a particular consistency — too much means it loses flavour when it’s cooked.

“

The top judges in the meat industry awards can identify the region of the cattle by the taste and quality of the sausage.

”

“We also make our own stock with the bones in it, which adds to the flavour profile and richness. When we cook the proteins, this releases the amino acids and we believe that makes the end product much more delicious.”

WHAT DID YOUR MEAT EAT? BACK TO THE BEGINNING Fourth-generation smallgoods maker Franz Knoll knows what a real sausage should be. His family’s company has seen their sausages win numerous awards around the country. Barossa Fine Foods now makes 30–35 varieties of sausages per week, with Franz spending most of his time in the seasoning room.

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A high-quality, delicious sausage is not just about the type of meat you select — it’s also about the region that meat came from, and what conditions the animal was exposed to. Soil conditions, grass- or grain-fed, type of grass ... all contribute to the taste of meat at the end of the production line. I’m told the top judges in the meat industry awards can identify the region of

the cattle by the taste and quality of the sausage.

“When we won best beef sausage, we used Hereford from Millicent in South Australia, as it was moist but not necessarily fatty,” says Knoll. “Each growing district around Australia has different flavours, depending on the grass, soil and climate. It’s also different for different meats: a lot of butchers use pork in their sausages because pork has a high collagen value so, as you cook it, it stays moist and succulent without necessarily being greasy. But if you’re using lamb or beef, a grass-fed product cooks differently from a grain-fed product.”

There’s also a growing demand for flavours beyond what we’re used to. In the gourmet sausage market, flavours that would never have been considered before are now showing up, with international flavours and recipes making their way into the artisan butcher’s kitchen.

“Last year we had a Thai sausage that did very well,” says Knoll. “For me, this is where it gets really exciting. I start by looking at the flavours of the region — things like lemongrass, chilli, coconut and coriander. And we then look at how we can do that with a sausage. We then experiment with the flavours to get it just right, perhaps five or six times before we decide to put it out to market.”

FANCY SNAGS No longer just the snack you grab as you leave the hardware store on the weekend, the sausage is now even making its way into some of the leading restaurants around Australia. With a growing awareness among both chefs and the consuming public, interest in high-quality sausages means they are now popping up on menus around the country.

With her focus on particular cuts of meat for her products, Chrissy Flanagan is struggling to keep up with demand for her unique sausages.

“As a former vegetarian I don’t like not knowing what I’m eating. I want to know what bit of the pork I’m about to have. So for me it was important to make that clear. Pork shoulder sausages are exactly that. That is the peace of mind I like to have. It’s that, and flavour. Only natural ingredients and no preservatives.”

Chrissy is currently working with food technologists to extend her one-week shelf life, looking at natural alternatives to preservatives, including rosemary extract, hop extract and salt. She’s also experimenting with casings:

EatWell ARTISAN ALLEY searching for that perfect balance between size, texture and the mandatory “lovely, crisp, snappy sausage” when cooked.

With some of the top chefs in Sydney now contacting her directly to ask her to create a specific sausage for their menu, the demand is only going to grow further.

“It’s a pretty empty market as it’s a difficult one to start up in,” Chrissy says. “No one is really doing it because it’s really hard — even access to meat wholesalers is really hard in Australia. But what we’re showing is that you can make the humble snag a gourmet product. What’s inside doesn’t have to be a mystery.”

Photography: Getty

Amy Taylor-Kabbaz is an author and freelance writer focusing on wellbeing, health and mindfulness. Her first book Happy Mama: The Guide to Finding Yourself Again is out now.

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LOVELY

“little pods” Vanilla growing is a fledgling industry in Australia, but the nature of vanilla plants means the growers are a dedicated and caring bunch.

WORDS / AMY TAYLOR-KABBAZ

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EatWell MEET THE MAKER

“N

atural vanilla is for exquisite women, delicate gourmets, kings and their courts, spirited religious priests and popes, and of course the best of human beings.” So says Victor Vallejo, Vanilla Master of Veracruz, Mexico.

A big call, isn’t it? Especially when you consider some of the other spices and flavours vanilla would be competing against. But, once you begin to understand the intricate process that is involved in harvesting and producing that delicate flavour of vanilla — which, simply translated, means “little pod” — you can begin to understand why Victor Vallejo, and so many others, consider it to be for the “best of human beings”.

Photography: Getty

VANILLA GOLD As the second most expensive spice after saffron, vanilla is a rare crop yet to move with the times. While many crops around the world have been thrust into the modern world with advances in technology, farming and machinery, vanilla making is still a labour of love — handcrafted and lovingly tended, with a very small window to extract that extraordinary flavour.

Most vanilla beans currently used in Australia are foreign imports. While conditions here in some parts of Australia are certainly considered perfect for this tropics-loving crop, the Australian industry is still in its infancy. Most of the vanilla in our market comes from overseas, but even that’s uncertain. The global price of vanilla beans has more than tripled in the past year as demand outstripped supply, partly because of industry turmoil in Madagascar, one of the world’s top producers.

There is, however, a very passionate and dedicated collection of growers, mostly in Tropical Far North Queensland, who are at the forefront of establishing a market for Australian-grown and produced vanilla beans.

Production, though, is still very small, despite the near-perfect conditions.

Fiona George is one half of the team behind the successful Broken Nose Vanilla Company.

She tells me that, while the conditions are obviously perfect for vanilla production, the first commercial grower only started a few decades ago. “I actually have a paper from the late 1800s which talks about how suitable Australia was to grow vanilla,” says Fiona. “We’ve been doing it for 11 years now and the demand is so high we’re actively trying to support new growers.”

So, if demand is so high, and the conditions are so right, why are we not seeing more and more vanilla farmers in Australia?

“There are probably other things that are more attractive. In this region, the first thing everyone thought of was the timber industry, and the sugarcane industry, and bananas. I guess people saw there was a ready-made market for sugar and bananas. They were more appealing,” admits Fiona, who with her partner Matt Allen is one of only three commercial vanilla growers in Australia.

NOT FOR THE FAINT-HEARTED Growing vanilla is notoriously labour intensive.

Each plant needs to be pollinated by hand, usually using a toothpick, to replicate the

pollination carried out by bees found only in the plant’s native Mexico.

It takes three years from cutting to flowering, then the flowers have to be pollinated by hand, from August to November each year. It then takes nine months for the flower to be harvested, usually around May–August the following year.

After harvest, the beans are first dunked in very hot (not boiling) water to “kill” them and start the fermentation process, which is controlled by heat. Every day the beans are put out in the sun; at night they are wrapped in towels and placed in a hot box to maintain heat and continue to sweat. Over the next 10 to 14 days the beans lose around five-sixths of their weight and develop a strong vanilla aroma. Then they are placed on racks in an airy place out of the sun to “rest” for a few months. And, finally, they are packed into airtight containers.

“I guess whatever you read, it will say vanilla is very labour intensive,” says Fiona. “But most horticulture is labour intensive. I have friends who grow cucumbers who are out there every day twirling the tendrils!”

Despite all the latest agricultural developments, vanilla must be handpicked and hand tended; there’s no alternative. “And for a lot of farmers these days, if you can mechanise it, you can grow bulk and make more,” concedes Fiona.

“You can make it more profitable and, of course, have a higher turnover. But for us, we don’t have a choice. Each flower opens for only

“

Each plant needs to be pollinated by hand, usually using a toothpick, to replicate the pollination carried out by bees found only in the plant’s native Mexico.

”

a few hours, so we have to pollinate in that window or the flower will die and the bean is lost.

We even have to walk the property rather than drive on a tractor! But it’s what we love.”

SURVIVING MOTHER NATURE As if the personal attention a vanilla flower demands is not enough to ensure this industry is only for the truly committed, there’s also the ongoing threat of the elements. Sure, the conditions in Far North Queensland can provide the wet, hot climate the plant loves, but with that comes the other feature of the tropics: cyclones. For the vanilla producer, this is a very big consideration.

George and Josette Gonthier started their vanilla dream in 1988 in the backyard of their Cairns home before moving in 1999 to a larger property in Cow Bay, located in the lush, tropical Daintree Rainforest of Far North Queensland.

They now run Daintree Vanilla & Spice and have watched the results of their hard labour disappear overnight with some of our most recent cyclones.

“Cyclone Yasi hit us, then we had another one and then Larry hit us big time,” says George. “But the damage was not so intense until Cyclone Ita came through. My vines grow under trees and we use the canopy of the trees to protect the vines from the sun, so when the cyclones hit, they all fell down on the vines. We lost a lot. But we are in the process of replanting.”

Considering the region they live in, are they considering a different way to protect the vines in the future?

“We’re doing it smarter this time,” George says.

“The lesson I have learnt from it is that all my trellises were about 50 to 100 metres in length and with no separation, but this time I’m making them about 25 metres so if one section breaks it doesn’t bring the whole lot down. That’s a lot smarter, isn’t it?”

George tells me that, despite all these hurdles, the numbers of growers are increasing, especially because everyone seems to be committed to helping each other out and supporting the new growers coming through.

“I have five new growers that I am assisting and training. I want the industry to grow as I’m a firm believer in Australian products.

I have so many calls from people wanting Australian-only products — including a huge ice-cream maker who wants only Australian vanilla. I really want to support that.

“We are also working very closely with the Indigenous community to help them set up farms in the area, too. I have said to them show me your will and determination and I will share my abilities. I am very proud of what they have done so far.”

With George’s enthusiasm, and the camaraderie, to bring Australian vanilla to the market, weather permitting, I’m told that by next year there will be two to three times the number of vines as there is now in the region.

Now that’s a sweet reality.

Amy Taylor-Kabbaz is an author and freelance writer focusing on wellbeing, health and mindfulness.

Her first book Happy Mama: The Guide to Finding Yourself Again is out now.

EatWell | 107

SPONSOR RECIPES LEDA NUTRITION

Berry Almond Slice

leda nut rition BERRY ALMOND SLICE RECIPE / LEDA NUTRITION Makes: 10 slices

Filling 2 cups mixed berries, fresh or frozen ½ cup rice-malt syrup 2 tbsp lime juice Base 205g packet Leda Arrowroot Biscuits ½ cup melted coconut oil

Leda Nutrition’s gluten- and dairy-free homestyle cookies are made with all-natural ingredients and packed full of flavour and crunch. The delicious range is so versatile you won’t believe how many allergy-friendly slices and desserts you can make.

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Topping 1 cup flaked almonds 2 tbsp coconut sugar 1 tbsp melted coconut oil ¼ cup shredded coconut, to serve Preheat oven to 180°C/160°C fanforced. Grease 20cm × 10cm loaf pan or dish.

If you wish to remove slice from pan before serving, line base with baking paper, extending paper over edge for easy removal.

Combine half the berries, ricemalt syrup and lime juice in small saucepan and stir over low heat and slowly bring to the boil.

Simmer, uncovered, stirring occasionally for 20 mins or until mixture thickens. Allow to cool for 10 mins then stir in remaining berries.

Place Leda Arrowroot Biscuits in bowl of food processor and process until finely chopped. Add melted coconut oil and pulse again until combined.

Press biscuit crumb into pan, then spread with cooled berry mixture.

Bake for 40 mins.

To make topping, combine flaked almonds, coconut sugar and coconut oil, then mix well to coat almonds.

Spread mixture over baking tray and place under grill or in hot oven until sugar dissolves and has caramel appearance.

Sprinkle over berry mixture along with shredded coconut before serving.

Slice into 10 slices.

BAKED GLUTEN-FREE CHOC-CHIP CHEESECAKE RECIPE / LEDA NUTRITION Serves: 15

Base 250g packet Leda Bakery-Style Choc Chip Cookies 2 tbsp melted coconut oil Filling 250g cream cheese block, chopped & softened to room temp 180g Greek yoghurt 2 egg whites ¼ cup coconut sugar 2 tbsp coconut flour 1 tbsp lemon juice 2 tsp vanilla extract 100g 70% dark chocolate, broken into shards for decorating Preheat oven to 170°C. Line bottom and sides of 27cm slice or brownie tin with aluminium foil or baking paper, leaving overhang on all sides.

Prepare water bath to keep oven moisture high when baking. To do this, put just enough water in larger baking tin in which to place smaller slice tin. About 1.5cm deep.

Place Leda Bakery-Style Choc Chip Cookies in bowl of food processor and process until finely chopped. Add coconut oil and process until combined.

Press into lined pan using back of flat drinking glass and bake for 6 mins, then allow to cool.

Using electric mixer, beat cream cheese for 1 min to soften.

Add yoghurt, egg whites, coconut sugar and coconut flour, then continue to beat for 2 more mins.

Add lemon juice and vanilla extract and mix well to combine. Be careful not to overbeat mixture.

Top biscuit base with cream cheese mixture and place tray in prepared water bath.

Bake for 40 mins, then allow to cool in oven with door open to prevent cheesecake from cracking.

Refrigerate for at least 4 hours before removing from slice pan. Cut into squares and top with chocolate shards.

Baked Gluten-Free Choc-Chip Cheesecake

APPLE & SULTANA CRUMBLE RECIPE / LEDA NUTRITION Serves: 6

Coconut oil 5 medium Granny Smith Apples, peeled, cored & sliced ¼ cup sultanas 2 tbsp lemon juice ½ tsp ground cinnamon Crumble 250g packet Leda Golden Crunch Cookies

Apple & Sultana Crumble

50g coconut flour 90g Nuttelex or similar dairy-free butter Coconut oil, for greasing Coconut ice-cream or yoghurt, to serve Preheat oven to 180°C. Brush 5-cup capacity ovenproof dish with coconut oil to lightly grease.

Place apple, sultanas, lemon juice and cinnamon in large bowl and mix to combine.

Transfer to prepared ovenproof dish.

Place Leda Golden Crunch biscuits in bowl of food processor and process until finely chopped.

Add flour and butter and process until combined.

Sprinkle over apple mixture.

Bake in oven for 40 mins or until apples are soft.

Serve immediately with coconut ice-cream or yoghurt.

For more information visit ledanutrition.com EatWell | 109

SPONSOR RECIPES FOOD FOR HEALTH

Coconut Bircher Muesli

food for healt h COCONUT BIRCHER MUESLI RECIPE / FOOD FOR HEALTH Serves: 4

1 cup Food for Health Liver Cleansing Muesli Juice 1 lemon 500mL coconut milk 1 tsp chia seeds 1 tbsp pumpkin seeds Âź cup shredded coconut 1 tbsp chopped almonds 1 lemon, sliced

Food for Health Gourmet Protein Muesli is packed full of yummy blueberries, coconut and teff flour. Teff flour is a nutritious grain that is high in protein and fibre, providing you with eight essential amino acids. One serve of our muesli gives you 10 per cent of your daily protein and 42 per cent of your daily fibre intake.

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Place muesli, 1 tsp lemon juice and 400mL coconut milk in bowl.

Cover mixture with plastic wrap and set aside for at least 20 mins. Ideally, leave overnight in fridge to soak up liquid.

When ready to eat, mix chia seeds, pumpkin seeds, shredded coconut and almonds through muesli. Stir.

Squeeze 1 tsp of lemon juice on top and garnish with sliced lemon.

Enjoy with a cup of hot water with a squeeze of lemon juice.

Coconut, Blueberry & Lime Panna Cotta

COCONUT, BLUEBERRY & LIME PANNA COTTA RECIPE / FOOD FOR HEALTH Serves: 4

Coconut Layer 400mL tin coconut milk 200mL macadamia milk 2 tbsp maple syrup 2½ tsp agar powder Blueberry Layer 1 cup macadamia milk 1 cup blueberries 2½ tsp agar powder 1 tbsp maple Zest & juice 1 lime 1 cup Food for Health Blueberries, Vanilla & Teff Gourmet Protein Muesli Kiwifruit, sliced, to serve Place coconut milk, macadamia milk, maple and agar in pot and whisk to combine agar.

Place over medium heat and stir until almost boiling. Pour evenly into 4 glasses of your choice

and place in fridge allow to set for 1 hour.

Place macadamia milk, blueberries, agar and maple into a pot and whisk to combine agar.

Place over medium heat and stir until almost boiling. Take off heat and allow to cool in pot.

Once coconut layer has set in fridge, pour evenly on top of coconut layer.

Place in fridge and allow to set for about 2 hours.

Once panna cotta has set, squeeze lime juice over each panna cotta.

Top with ¼ cup Food for Health Blueberries, Vanilla & Teff Gourmet Protein Muesli on each, followed by lime zest.

Serve chilled with kiwifruit.

Place muesli and rice-malt syrup in bowl and stir to combine.

Divide muesli mixture between popsicle moulds. Press down firmly with end of spoon.

Mix yoghurt, blueberries and kiwifruit in small bowl.

Fill moulds with yogurt mix.

Insert popsicle sticks and freeze for 3–4 hours or until hard.

For more information visit foodforhealth.com.au Muesli Popsicles

MUESLI POPSICLES RECIPE / FOOD FOR HEALTH Makes: 8 popsicles

1 cup Food for Health Blueberries, Vanilla & Teff Gourmet Protein Muesli 1 tbsp rice-malt syrup 1½ cups vanilla yoghurt 1 cup blueberries 1 kiwifruit, sliced EatWell | 111

SPONSOR RECIPES _ MATCHA

Lime Matcha Dressing

Matcha Hummus

Matcha Berry Protein Smoothie

_ matcha Green Tea Powder MATCHA BERRY PROTEIN SMOOTHIE D¯ oMatcha® blends wonderfully into any drink and can provide up to four hours of sustained energy without the jitters that coffee or energy drinks can induce.

RECIPE / Do ¯MATCHA® Serves: 2

D¯ oMatcha® is 100 per cent authentic Japanese matcha green tea powder, grown and cultivated true to tradition to ensure the best taste and highest nutrient profile. Its powdered form, rich earthy flavour and powerful health benefits make D¯ oMatcha® a popular addition to both sweet and savoury dishes, or simply enjoyed as a hot tea.

1 ripe banana 1 cup frozen blueberries 2 cups vanilla almond milk 2 scoops favourite protein powder (ensure vegan & gluten-free if desired) 2 tsp D¯ o ¯Matcha® Place banana and blueberries in blender, pour almond milk and protein powder on top and blend for 30 secs or until frothy. Add D¯ oMatcha® at the very end and blend for a few secs. Serve.

LIME MATCHA DRESSING Give your salad an extra hit of antioxidants with this delicious D¯ oMatcha® salad dressing.

RECIPE / Do ¯MATCHA®

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Serves: 2

Juice 2 limes 1 garlic clove, minced ½ cup coriander leaves 2 tsp Dijon mustard ⅓ cup olive oil 2 tsp D¯ omatcha® 1 tsp pink Himalayan salt ¼ tsp black pepper Place all ingredients in food processor until combined.

Pour into salad dressing bottle and use on your favourite salad greens.

MATCHA HUMMUS RECIPE / Do ¯MATCHA® Makes: 1 hummus dip

2 cups cooked chickpeas ½ cup tahini ½ cup water ½ cup olive oil ⅓ cup fresh lemon juice

Matcha Mint Lemonade

Matcha Almond Milk Frappe

3 garlic cloves 1½ tsp pink Himalayan salt 2 tsp D¯ oMatcha® Place all ingredients in food processor and blend until smooth and creamy.

Serve with fresh cut vegetables or your favourite crackers.

MATCHA MINT LEMONADE A simple yet brilliant combination.

Tangy lemonade balances the mellow, earthy flavours of D¯ oMatcha®.

RECIPE / Do ¯MATCHA® Serves: 4

2 cups cold water 2 tsp D¯ oMatcha® ⅓ cup fresh lemon juice 2 tbsp blue agave nectar or as desired Ice, as desired A few mint leaves 1 lemon, sliced

MATCHA ALMOND MILK FRAPPE RECIPE / Do ¯MATCHA® Serves: 1

1 tsp coconut palm sugar or almond syrup, to taste (optional) 1 cup almond milk 1 cup ice ¼ tsp cinnamon 1 tsp D¯ oMatcha® Dissolve coconut palm sugar in 1 tbsp of warm water. Combine sugar or syrup, almond milk, ice and cinnamon in blender and blend until smooth. Add D¯ oMatcha® and blend for 5 more secs.

Pour into chilled glass, sprinkle with D¯ oMatcha® and serve.

For more information visit domatcha.com.au

Mix water, D¯ oMatcha®, lemon juice and agave nectar in blender.

Serve in ice-filled glasses with mint and lemon slices to garnish.

EatWell | 113

Two years for t h e p r ic e o f O N E ! + FREE Healthy Living 2017 Diary Healthy Living 2017 Diary includes: Let this diary provide you with the inspiration you need to improve your life one day at a time in 2017. Ignoring the fad diets and exercise crazes, the Healthy Living Diary offers a comprehensive guide to food, exercise and living well throughout the year.

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SPONSOR RECIPES THE VEGE CHIP COMPANY

Avocado, Pea, Chilli & Lime Dip

t he vege chip company AVOCADO, PEA, CHILLI & LIME DIP RECIPE / JEN REDMOND @THE_JENEROUS_LIFE Serves: 4–6

At The Vege Chip Company we pride ourselves on making delicious snacks with no added nasties. Our chips are cooked in sunflower oil, so they contain up to 90 per cent less saturated fat than chips cooked in palm oil. The Vege Chip company has always produced lower-fat snacks that taste great.

2 Haas avocados 1 cup frozen baby peas, thawed 1 birdseye chilli ½ green chilli 1 tsp apple cider vinegar 1 tsp lime juice 1 tbsp fresh mint Salt & pepper, to taste 1 tsp olive oil Baby rocket shoots, nigella seeds, diced tomato, Spanish onion, to serve 1 packet Vege Chips Blend all ingredients until smooth. Season to taste.

Garnish and serve.

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Beetroot, Fennel & Mint Hummus

Cauliflower with Borlotti Bean Hummus, Pomegranate & Fennel

Almond, Macadamia & Peanut Satay Dip

2 tbsp chopped fresh mint 1 tbsp tahini 1 tsp water 1 packet Vege Chips Heat fennel seeds in a little coconut oil, then blend all ingredients together, ensuring mint is processed last.

Season to taste and serve with your favourite Vege Chips.

CAULIFLOWER WITH BORLOTTI BEAN HUMMUS, POMEGRANATE & FENNEL RECIPE / JEN REDMOND @THE_JENEROUS_LIFE Serves: 4–6

½ cauliflower, florets chopped ¼ tsp dried chilli ¼ tsp fennel seeds Zest ½ lemon 3 tbsp olive oil Salt & pepper

BEETROOT, FENNEL & MINT HUMMUS RECIPE / JEN REDMOND @THE_JENEROUS_LIFE Serves: 4–6

½ teaspoon fennel seeds Coconut oil 1 tin chickpeas, drained & rinsed 2 cloves garlic 1 tsp cumin Salt, to taste 2 tbsp apple cider vinegar 1 tbsp lemon juice ½ tsp fresh chilli (optional) 3 medium-sized beetroot, cooked & peeled 1 tsp maple syrup 2 tbsp tamari

Borlotti Bean Hummus 200g dried borlotti beans, soaked overnight in water, rinsed & drained 1 tsp cumin 2 cloves garlic 1 tsp finely chopped green chilli 1 tsp umboshi vinegar (optional) 1 tsp apple cider vinegar Zest ½ lemon 1 tbsp tahini Splash warm water ¼ red onion, finely chopped 1 tbsp chopped flat-leaf parsley Salt & pepper 1 tbsp olive oil, to serve Handful pomegranate seeds, to serve Fennel flowers, to serve Radish shoots, to serve 1 packet Vege Chips

Cover cauliflower with ingredients and roast for 20 mins at 180ºC. Using food processor, blend all hummus ingredients together, adding onion and fresh herbs last. Season with salt and pepper.

Place hummus on platter. Top with roasted cauliflower and drizzle with a little extra olive oil and sprinkling of pomegranate seeds. Finish with fennel flowers, radish shoots and your favourite Vege Chips.

ALMOND, MACADAMIA & PEANUT SATAY DIP RECIPE / JEN REDMOND @THE_JENEROUS_LIFE Serves: 4

4 tbsp coconut oil 4 long red chillies, chopped 5 eschallots, chopped 4 cloves garlic, chopped 200g mixed roasted nuts, such as almonds & macadamia 2 tbsp natural peanut butter ¾ cup tamari 1 tbsp maple syrup Juice 1 lime 1 cup water or coconut water 2 tbsp coconut cream Coriander shoots, toasted coconut flakes & nigella seeds, to garnish 1 packet Vege Chips Add coconut oil to frying pan.

Add chilli, eschallots and garlic and cook for 4 mins.

Blend nuts and chilli mix in food processor. Add remaining ingredients and blend until smooth.

Return mix to frying pan and cook for a further 10 mins, adding more water if needed.

Garnish with baby coriander shoots, toasted coconut flakes and nigella seeds.

Serve with your favourite Vege Chips.

For more information visit vegechips.com EatWell | 117

SPONSOR RECIPES NULAC

Goat Curry

nulac GOAT CURRY RECIPE / NULAC Serves: 6

CapriLac is a range of goat milk products available in supermarkets and stores across Australia including fresh milk, yoghurt and milk powder. Our careful handling and modern dairies ensure CapriLac is a fresh and clean-tasting goat milk perfect for the whole family.

118 | EatWell

3 tbsp mustard oil (see note) 10 fenugreek seeds 2 whole star anise 1 cinnamon stick 2 whole small dried red chilli peppers (not seeded) 2 medium red onions, halved & thinly sliced 1.2kg goat meat, preferably baby/young goat, cut into 1½-inch pieces (see note) 2½ tsp salt 2 tsp ground turmeric 3 tsp ground cumin 3 tsp ground coriander 2 tsp curry powder (babas) (see note) 6 medium cloves garlic, smashed 3 medium tomatoes, halved, seasoned & roasted 6 small red chillies, plus a few more for garnish ½ bunch coriander, leaves & stems Knob ginger 1 tbsp lemongrass

4 kaffir lime leaves 1½ cups water ¼ cup deep-fried kale leaves, for garnish 2 tbsp coconut yoghurt Heat mustard oil in pressure cooker (uncovered) over medium heat. Once oil shimmers, add fenugreek seeds, star anise, cinnamon stick and dried chilli peppers, and cook for 5–6 mins, stirring once or twice, until spices are fragrant and fenugreek seeds turn dark-brown.

Stir in the onions, cook for 7–10 mins or until they begin to look caramelised.

Add goat meat, stirring to coat. Cook uncovered, stirring often, for about 20 mins, during which time meat will begin to brown.

Stir in 2 tsp salt, turmeric, cumin, coriander, curry powder and garlic, stirring so spices are evenly distributed. Cook uncovered for about 10 mins, stirring occasionally.

Combine roasted tomatoes, red chillies, coriander, ginger, lemongrass, kaffir lime leaves, water and remaining ½ tsp of salt in blender and puree until smooth.

Transfer mixture to large pot, stirring to incorporate. Cook for about 4 hours on very low, then turn off heat. Let pot sit for 5 mins.

Search carefully and discard star anise, cinnamon stick and dried chilli.

Transfer goat and its sauce to warm serving

bowl or platter with saffron rice. Garnish with crispy kale and coconut yoghurt, if using.

Note: If using a large pot or Dutch oven, follow the steps above but add an additional cup of water after you add tomato puree, then cover, reduce heat to medium–low and cook for about 1½ hours or until tender.

MUSHROOM & GOAT’S CHEESE FETA OMELETTE RECIPE / NULAC Serves: 2

2 tsp butter 6 button mushrooms, sliced 1 small confit garlic clove, crushed 3 eggs 2 tbsp CapriLac Goat’s Milk 2 tsp fresh dill, coarsely chopped Salt & ground black pepper, to taste 2 green chives, chopped Salt & ground black pepper, to taste 50g rocket 6 cherry tomatoes, halved Lemon vinaigrette, to serve Drizzle pesto truffle oil, to serve Goat’s feta, to serve Heat half the butter in medium frying pan over medium heat.

When foaming, add mushrooms and garlic and cook, stirring with wooden spoon, for 4 minutes or until mushrooms are soft and beginning to brown.

Lightly whisk together eggs, CapriLac Goat’s Milk, chopped dill and pinch of salt and pepper in bowl.

Add remaining butter to frying pan over medium heat. Add egg mixture to pan and swirl to coat bottom of pan and cook over medium heat for 2 mins or until just set. Shake pan to ensure omelette has not stuck to base, sprinkle with goat’s feta and finish under a salamander till lightly golden.

Serve immediately topped with dressed rocket and cherry tomato salad, drizzled with pesto truffle oil and more goat’s cheese.

Mushroom & Goat’s Cheese Feta Omelette

Gippy Goat Hotcakes with Banana, Walnuts, Maple & Goat’s Milk Ice-Cream

GIPPY GOAT HOTCAKES WITH BANANA, WALNUTS, MAPLE & GOAT’S MILK ICE-CREAM RECIPE / NULAC Serves: 4

Carefully lift edge of pancake to check for colour, then flip once.

Serve with warm banana, walnuts, maple syrup and goat’s milk ice-cream (recipe below). *Substitute with whole cow’s milk if needed.

2 cups unbleached all-purpose flour 2 tsp baking powder ½ tsp salt ⅓ cup granulated sugar 1¾ cups Caprilac Goat’s Milk or whole cow’s milk* 3 large eggs, separated ½ tsp pure vanilla extract 5 tbsp unsalted butter, melted 2–3 tbsp unsalted butter, for the pan 2 bananas, to serve 1 cup walnuts, to serve Maple syrup, to serve Sift flour, baking powder and salt into large bowl. Stir in sugar and mix thoroughly.

In separate bowl, whisk goat’s milk, egg yolks and vanilla extract together, then whisk in melted butter.

Whisk wet ingredients into bowl with flour mix, being careful not to over-mix. The batter should still be somewhat lumpy.

Beat egg whites separately in either stand mixer or separate bowl using electric mixer, until you reach medium peaks. Don’t overwhip whites or they’ll be more difficult to incorporate into the batter.

Carefully fold egg whites into batter mixture.

It’s important to gently fold whites just enough so you have tiny islands of egg white floating in batter as it’s poured onto frypan.

Once pan is hot, add enough butter to lightly grease surface, then pour ⅓ cup of batter, per pancake, on pan and cook until bubbles form on surface and pancake sets.

GOAT’S MILK ICE-CREAM RECIPE / NULAC Serves: 4

1¼ cups CapriLac Goat’s Milk 200mL cream 2 vanilla beans, seeds scraped ½ cup castor sugar 7 egg yolks 20g salt In medium saucepan, combine goat’s milk, cream and vanilla over mediumheat and bring to the boil. Remove saucepan from heat.

In medium-sized mixing bowl combine sugar and egg yolks. Using electric beaters, cream sugar and yolks together until light and creamy.

Pour hot milk mixture over creamed egg yolks, stirring continuously until well combined.

Return mixture to saucepan and place over medium–low heat, stirring continuously until mixture thickens enough to coat back of wooden spoon, which should be a temperature of 80°C. Remove saucepan from heat, strain anglaise through sieve into bowl sitting in ice bath, to help cool anglaise quickly. Add salt, stirring to combine, cover and chill in refrigerator overnight to allow flavours to develop.

Churn chilled anglaise in ice-cream machine according to manufacturer’s instructions.

For more information visit nulacfoods.com EatWell | 119

SPONSOR RECIPES THAT’S AMORE CHEESE

Gnocchi Sorrentina

t hat ’s amore cheese GNOCCHI SORRENTINA RECIPE / THAT’S AMORE CHEESE Serves: 4

50mL olive oil 2 cloves garlic, crushed Fresh basil, stalks & leaves 1kg fresh tomatoes or 2 tins crushed tomatoes Salt & pepper 500g gnocchi 1 x That’s Amore Cheese Buffalo Mozzarella

That’s Amore Cheese Scamorza Bianca is a cow’s milk cheese originating from the Puglia region of Italy. It’s very similar to mozzarella but considered to melt better than mozzarella when baked. It’s pear-shaped due to a production method called “strangling the cheese”, whereby the fresh round cheese is hung to dry by means of a string tied one-third of the way from the top.

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In large saucepan, sauté oil, garlic and some basil stalks. When garlic is blonde, add fresh or crushed tomatoes and simmer until tomatoes are soft and sweet. Add salt and pepper to taste.

In large saucepan, boil 2L water with large handful salt. When boiling, add gnocchi and cook. Strain gnocchi from water.

Mix gnocchi and sauce together, then top with That’s Amore Cheese Buffalo Mozzarella.

Mozzarella Cheese Wrap

MOZZARELLA CHEESE WRAP

Caprese Soup

RECIPE / THAT’S AMORE CHEESE Serves: 4

1 x Log That’s Amore Cheese Scamorza Bianca 4 large wholemeal wraps Slice That’s Amore Cheese Scamorza Bianca into large logs and place on wraps.

Heat large not-stick pan, start to melt scamorza until soft and eat piping hot.

CAPRESE SOUP RECIPE / THAT’S AMORE CHEESE Serves: 4

50mL olive oil 2 cloves garlic, crushed Fresh basil, stalks & leaves 1kg fresh tomatoes or 2 tins crushed tomatoes Salt & pepper 1 x Bucket That’s Amore Cheese Bocconcini In large saucepan, sauté oil, garlic and some basil stalks. When garlic is blonde, add fresh or crushed tomatoes and simmer until tomatoes are soft and sweet. Add salt and pepper to taste.

Scoop soup into large bowl, add bocconcini, drizzle with olive oil and garnish with basil.

SPAGHETTI QUATTRO FORMAGGI RECIPE / THAT’S AMORE CHEESE Serves: 4

1 x small That’s Amore Cheese Ricotta Delicata ½ cup milk 1 x That’s Amore Cheese Scamorza

Affumicata, cubed 1 x That’s Amore Cheese Chilli Caciotta, cubed 500g Ardor gluten-free spaghetti Salt & pepper 100g Parmesan In bowl, whisk Ricotta Delicata with milk until smooth. Add cubed scamorza and caciotta.

In large saucepan, boil 2L water with a large handful salt. When water is boiling, add spaghetti and cook.

Strain pasta and add to pan with cheese mix.

Toss pasta on medium heat for 2–3 mins or until harder cheese starts to soften.

Add Parmesan and serve straight away.

For more information visit thatsamorecheese.com.au

Spaghetti Quattro Formaggi

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AGEING WELL CHEF EatWell SEASONAL PRODUCE

? n o s a e s wh a t ’ s in These are the fruits and vegetables that are in season and so will be the freshest.

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

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

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

Lettuce Mushrooms Morel Onions Salad Spring Peas Green Snow Sugar snap Sweet potato Potato Pumpkin Silverbeet Spinach Watercress Zucchini Flowers

SEASONAL TIP: When growing silver beet, prepare you r soil by adding manure and compost. Liquid feed with seaweed solution and mulch with pea straw to retain moisture. Silver beet also grows well in a pot.

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THE WHOLE FOOD

BY MEG THOMPSON

For the love OF LEMONS These zesty little darlings certainly deliver a huge amount of goodness — and it doesn’t hurt that they taste pretty delicious, too.

LEMON CHEMISTRY Lemons contain a number of phytochemicals (such as limonoids and flavonoids), which are substances not directly involved in the growth of the plant but are linked to the protection of that plant from insects, microbes or the harsh environment. They also give lemons their characteristic and delicious lemony smell and taste. Luckily, we humans can benefit from these compounds, too.

Limonoids have been shown to have anticancer activity, potentially discouraging cell growth in cancers.

Flavonoids are anti-inflammatory and anti-allergenic and are responsible for the sour, bitter taste. They show antimicrobial activity against some bacteria and behave as a natural preservative. A squeeze of lemon helps to save your beautiful guacamole from browning or keeps sliced apple looking more appealing.

Vitamin C is another fantastic listing on the lemon résumé, making them a natural choice as a tonic for the digestive, immune and integumentary systems. They are perfect for boosting immunity, warding off the latest strain of yuck and reducing the severity of any colds or flus you do get. I love to add it to my “flu teas”, made from garlic, ginger and chilli. The vitamin C content will

start to drop once they have been squeezed, though, and also when heated, so it’s best to use them as fresh as possible if you are after the most vitamin C. For the skin, vitamin C helps to protect against damage caused by UV and slows the skin ageing process. And if you are lacking in iron, that same vitamin C works hard to increase the absorption of iron from your food, making it perfect for boosting your levels and encouraging efficient absorption.

“

Sweet, savoury and everything in between, it’s not often that a meal won’t be lifted by a squeeze of lemon juice or a sprinkle of lemon zest.

”

Lemons are a strong antioxidant, protecting our cells and reducing free radical damage. The peel is antibacterial and antifungal and has been found to reduce the permeability of blood vessels. Lemons may also be useful in skin cancer, with extracts of lemon shown to prevent the development of abnormal growths on the skin and decrease the occurrence of squamous cell skin melanoma.

Lemon water has quite a reputation as a morning health tonic. It’s something I come across a lot, with some getting on board with the lemon love and not really even knowing why. Lemon is often associated with detox diets, cleansing and good health in general.

In Ayurvedic medicine it’s said to tonify and purify the liver. In Western herbal medicine, lemon, due to its sour flavour, acts as a digestive aid, helping to prime digestion and stimulate secretions.

LOVELY LEMON In the culinary use of lemons we really are spoiled for choice. Sweet, savoury and everything in between, it’s not often that a meal won’t be lifted by a squeeze of lemon juice or a sprinkle of lemon zest. I particularly love to use it in baking, where it combines beautifully with berries in a cake or anything with coconut. Add some zest to your next batch of bliss balls for a treat, or use when making homemade granola.

Serve lemon with all your fish dishes, with rice-based stirfries, soups, salads, vegetables or really anything.

As mentioned, the vitamin C in lemons helps increase the absorption of iron, so including it with meals containing foods high in iron is a great idea. It can be as simple as squeezing some juice onto your side salad. Adding lemon juice to your smoothies is another good way of getting this combination and will also help with the absorption of calcium.

Hopefully, this is enough to convince you to add some extra lemon love to your menu if you are not already a lemon devotee. If you can manage it, organic is always best as there’s so much goodness in the peel.

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

Photography: Getty

L

emons are something you’ll find in most fruit bowls. I remember the first time I ate a lemon tart. It was so tangy with lemon flavour that it made my mouth water. I’ve been a major lemon lover ever since — and what’s not to love?

There are a million and one uses for this wonder food. Invisible ink, fridge deodoriser, that science experiment where you turn a lemon into a light, and don’t tell me you’ve never tried giving yourself some homemade blond highlights with lemon juice — or is that just me? All this aside, the humble lemon stands proud with a long list of legitimate health benefits that are both protective and curative.

The lemon is actually a hybrid of wild species of citrus. It’s believed they were first cultivated in central India and there’s evidence of lemons dating back to 500CE. They have a great history of medicinal and culinary use and have endeared themselves to people all across the world.

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Taraxacum officinale Dandelion

I

t’s not unusual these days to find menus that are based solely on what was available in the farmers’ market that morning. Cooking to the seasons, and only using what’s fresh and available, has been becoming the norm in Australia. But there’s a growing trend that goes beyond just what’s in the markets each day: food foraging is all about searching for and then eating the “wild” foods that are scattered around our oceans, parks, forests and coastlines.

THE ANCIENT ART OF GATHERING Foraging for food is, of course, not new at all. We are, essentially, hunters and gatherers, and part of the current trend is a rediscovery of what our ancestors used to look for and use in their cooking — and an education in indigenous use of native plants. The difference now is that ingredients are not as accessible as in the past and we also have a very different growing environment to consider. Due to the rise of industrialised farming and commercialisation of food production, most of us wouldn’t know if a weed in our backyard was edible — or what to do with it.

Diego Bonetto, who runs food foraging workshops and courses in Sydney, says foraging allows us to reconnect to the land and what is around us. “Foraging is participating in the

Foraged food Foraging for food is not new, but behind the recent foraging trend is a way to connect with fresh, seasonal food.

WORDS / AMY TAYLOR-KABBAZ

124 | EatWell

EatWell FORAGED FOOD wealth of food and medicine that’s around us and that nature offers us. It was common practice four to five generations ago in most cultures; we are alive today because of foraging. And this is a way to reconnect to that tradition again.

“I’ve seen the interest come in waves over the years, but since Noma [The Copenhagenbased restaurant many consider to be one of the most innovative in the world] had its famous pop-up in Barangaroo here and used a significant amount of locally foraged and indigenous plants and foods, it has really grown again.”

and the environment, too, which means always ensuring that what you take out, you also put back.

“I only forage for flora, not for any fauna — no seafood or shooting kangaroo or other animals.

The number one thing I really focus on is providence; we only pick what we need. We move around to ensure we don’t deplete a particular area. And when I’m down on the beach, I’ll pick up five or six garbage bags of rubbish while I’m there. I think that’s really important: to put back in while you’re taking it out.”

THE KEY INGREDIENT

While heading out with your basket and clippers may sound romantic, it’s not that simple for most of us. A basic understanding of what’s edible, where to find it and how to use it is needed before we all start collecting our own foods for dinner.

“Foraging is something you do when you know what you are doing,” says Bonetto. “The dangers are many — from legal dangers of trespassing to physical, like getting stuck in a mulberry bush — which happens! And, of course, poisoning and pollutants.”

So what are some rules of thumb? “First of all, don’t collect on the side of the road for at least a couple of metres. Then you will move away from the decades of heavy metal and leaded petrol that has been collected over the years.

“Start small; start with three or four species. We’re not talking survival here — there are no zombies to worry about! This is a gift. Respect what you find, process everything you harvest, be respectful of colonies and mindful of eco-sensitive areas.

Weeds, for example, are great.”

“I think it is something that people can do themselves,” adds Shearing. “I think the best tip is to look at your local council area and what they are doing — there’s only so much you can learn through Google. This is about getting out and experiencing it yourself. You can even go foraging in cities if you know what to look for.

Start in your own backyard.”

At the bottom of the mainland of Australia, Kirby Shearing is a chef who is spending more and more time out of the traditional kitchen and in his local environment. As chef at Soul Project, based in Mt Gambier, he designs a menu peppered with unique local flora, telling me the ingredients he can pick and source from the beautiful south-east coast of SA rival any found in the top capital city restaurants — without the hefty price tag.

“I generally forage for native elements along the coastline and in the scrub. It really varies with the time of year; the native ingredients follow the Indigenous Boandik calendar of six seasons within a year, and I really try to follow that. Going into our summer — November and December — there are so many amazing and beautiful things.

“I do it out of necessity,” Shearing continues. “If I was living in the city, a lot of this stuff would be easy for me to get my hands on. But in this part of the world I have to do it out of necessity. For me to go to a company to get it, it won’t be fresh and vibrant, but I can go and get it myself. It keeps costs quite low, which means I can deliver an experience that would rival top restaurants on the east coast for a lot less than they would; it means I can do six courses for $90.”

The passion for these ingredients is deeply connected to a respect for the land

START SMALL AND IN YOUR OWN BACKYARD

THREE SIMPLE FORAGES TO GET YOU STARTED

Photography: Getty

Sonchus oleraceus Sowthistle

“Knowledge is the key. With knowledge comes respect.” Diego Bonetto 1. Taraxacum officinale Dandelion Origins: Native to Europe and North America.

Uses: The whole plant is edible: leaves in salads, flowers in fritters and roots as a parsnip substitute. Two-year-old roots are ground to make an excellent-tasting caffeine-free coffee.

Medicinal: The dandelion is a commonly used herbal remedy. It’s especially effective and valuable as a diuretic because it contains high levels of potassium salts. The plant is used internally in the treatment of gall bladder and urinary disorders, gallstones, jaundice, cirrhosis, dyspepsia with constipation, oedema associated with high blood pressure and heart weakness, chronic joint and skin complaints, gout, eczema and acne. A tea made from the leaves has a laxative effect.

2. Sonchus oleraceus Sowthistle Origins: Uncertain, declared non-native in Australia.

Uses: Young leaves, raw or cooked, can be added to salads, cooked like spinach or used in soups etc. Stems are cooked like asparagus or rhubarb. The milky sap has been used as a chewing gum by the Maori of New Zealand.

Medicinal: The plant is an emmenagogue (promotes menstrual flow) and good for the liver. It has been used as an infusion to bring on tardy menstruation and to treat diarrhoea.

The latex in the sap is used in the treatment of warts. The gum has been used as a cure for an opium habit. The leaves are applied as a poultice to inflammatory swellings. An infusion of the leaves and roots reduces fever and acts as a tonic.

3. Trifolium repens White clover Origins: Europe and Central Asia.

Uses: The young leaves are harvested before the plant comes into flower and used in salads, soups etc, or as a vegetable, cooked like spinach. Flowers and seed pods are dried, ground into powder and used as a flour or sprinkled on cooked foods such as boiled rice. It’s very wholesome and nutritious. The dried flowering heads can be used as a tea substitute.

Medicinal: It has been used as an infusion in the treatment of coughs, colds, fevers and leucorrhoea. A tincture made from the leaves is applied to treat gout. An infusion of the flowers may be used as an eyewash.

Amy Taylor-Kabbaz is an author and freelance writer focusing on wellbeing, health and mindfulness. Her first book Happy Mama: The Guide to Finding Yourself Again is out now.

Trifolium repens White clover

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food source

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EatWell Index A

lmond macadamia & peanut satay dip, 117 Almond milk matcha frappe, 113 Apple & sultana crumble, 109 Avocado herby salsa, 98 Mediterranean smashed, on roasted portobello mushrooms, 79 pesto & rocket on olive sourdough, 52 salsa & bacon with corn cakes, 98 tomato & mushroom tartare with potato crisps, 82

aba ganoush, 63 Banana fig slice, 93 omelette for two, Indonesian-inspired, 84 tahini & choc-espresso sauce on sourdough, 49 Beans borlotti bean hummus with cauliflower, pomegranate & fennel, 117 portobello black bean burgers with lemon & garlic aioli, 82 tacos, 90 Beauty elixir, 44 Béchamel sauce, 22, 66 Beef balls, ginger, wrapped in herbs, 75 Beetroot fennel & mint hummus, 117 with red noodles, 89 Berries almond slice, 108 chocolate blueberry muffins with quinoa crumble, 92 coconut, blueberry & lime panna cotta, 111 raspberry & coconut truffles, 86 ricotta cake, 102 strawberry sauce, 43 Beverages. see also Matcha; Smoothies anti-inflammatory toddy, 54 golden milk, 36 mango lassi, 36 Biscuits, chilli chocolate & pepita brownie, 49 Black bean burgers with lemon & garlic aioli, 82 Blue cheese, pear, walnut & honey on corn cakes, 90 Blueberry chocolate muffins with quinoa crumble, 92 coconut & lime panna cotta, 111 & Kakadu plum ice-cream, 84 Bocconcini caprese soup, 121 tomato & pesto on corn cakes, 91 Borlotti bean hummus with cauliflower, pomegranate & fennel, 117 Brown rice bake, roast vegie, 80 Brownies, berry nice, 54 Buns, gluten-free cinnamon, 42 Burgers, portobello black bean, with lemon & garlic aioli, 82

& honey on corn cakes, 90 camembert, 94 camembert with dried cranberries & pistachios, 43 caprese soup, 121 gnocchi sorrentina, 120 gorgonzola, 95 labne with garlic & herbs, 70 mozzarella wrap, 121 mushroom & goat’s cheese feta omelette, 119 palak paneer, 40 pumpkin & gorgonzola soup, 95 spaghetti quattro formaggi, 121 sweetened labne frosting, 72 tomato, pesto & bocconcini on corn cakes, 91 vegetable gratin with goat’s cheese, 89 Cheesecake baked gluten-free choc-chip, 109 ginger jars, 75 Chicken & almond curry, Indian, 38 avocado, lettuce, mayonnaise & cheese on corn cakes, 91 coconut noodle soup, 34 healthy Malaysia curry, 34 kale & lemon risoni, 28 & miso lettuce wraps, 47 noodle soup, 28 one-pot harissa, 77 sesame, bean & red rice salad, 76 sticky ginger sesame, 74 tagine, 64 Chickpea and pumpkin stew, Asian-inspired, 33 Chilli chocolate & pepita brownie biscuits, 49 chocolate-dipped figs, 50 pork ragu, 76 Chocolate baked gluten-free choc-chip cheesecake, 109 blueberry muffins with quinoa crumble, 92 chilli dipped figs, 50 chilli & pepita brownie biscuits, 49 mint smoothie, 54 Chutney, coriander & mint, 80 Coconut bircher muesli, 110 blueberry & lime panna cotta, 111 chicken noodle soup, 34 Coriander & mint chutney, 80 Corn cakes with avocado salsa & bacon, 98 blue cheese, pear, walnut & honey, 90 chicken, avocado, lettuce, mayonnaise & cheese, 91 tomato, pesto & bocconcini, 91 Corn & pumpkin spiced pilaf with cashew ricotta, 97 Cupcakes, orange & sesame, with sweetened labne frosting, 72 Curry goat, 118 healthy Malaysia chicken, 34 Indian chicken & almond, 38 simple vegetable, 36

C

E

B

akes. see also Slices baked gluten-free choc-chip cheesecake, 109 orange & sesame cupcakes with sweetened labne frosting, 72 ricotta berry, 102 Camembert with dried cranberries & pistachios, 43 to make, 94 Cannelloni, roast pumpkin, 100 Cashew tzatziki, 68 Cauliflower with borlotti bean hummus, pomegranate & fennel, 117 & pear soup, 89 Ceviche, simple, 56 Cheese. see also Ricotta blue cheese, pear, walnut

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ggplant baba ganoush, 63 & pesto pasta, 26

F

attoush salad, 61 Fennel carpaccio, 88 Figs banana slice, 93 chilli chocolate-dipped, 50 Fish pan-fried snapper with zingy Pic’s peanut butter sauce, 47 salmon & turnip patties, 101 simple ceviche, 56 smoked salmon pea & broccoli pasta, 21 Focaccia, rosemary & olive, 43 Frappe, matcha almond milk, 113

Frittata caramelised onion & ricotta, 100 ricotta & pumpkin, 102 Fritters, alkaline, with avocado dressing, 93 Fruit & cheese grazing platter, 59

G

inger anti-inflammatory toddy, 54 beef balls wrapped in herbs, 75 cheesecake jars, 75 sticky sesame chicken, 74 Gnocchi sorrentina, 120 Goat curry, 118 Goat’s cheese & mushroom feta omelette, 119 with vegetable gratin, 89 Goat’s milk ice-cream, 119 Gorgonzola to make, 95 & pumpkin soup, 95 Granita, watermelon & champagne, 50

H

arissa chicken, 77 Hotcakes, gippy goat, with banana, walnuts, maple & goat’s milk ice-cream, 119 Hummus beetroot, fennel & mint, 117 borlotti bean, with cauliflower, pomegranate & fennel, 117 matcha, 112 no bean, 63

I

ce-cream goat’s milk, 119 Kakadu plum & blueberry, 84

K

akadu plum & blueberry ice-cream, 84 Keftedes, vegan ‘meatballs’, with cashew tzatziki, 68

L

abne with garlic & herbs, 70 sweetened frosting for orange & sesame cupcakes, 72 Lamb shoulder, Mexican, with cumin, oregano & pomegranate glaze, 52 Lasagne, open vegan red lentil wholemeal, 22 Lassi, mango, 36 Lemonade, matcha mint, 113 Lentils bolognese, 24 Greek, with flatbread & zucchini & mint salad, 64 & mushroom vegan moussaka, 66 open vegan wholemeal lasagne, 22 sweet potato & pumpkin patties, 40 Lettuce wraps, miso chicken, 47 Lime matcha dressing, 112

M

ango lassi, 36 Maple-cinnamon nuts, 49 Matcha almond milk frappe, 113 berry protein smoothie, 112 hummus, 112 lime dressing, 112 mint lemonade, 113 Meatballs ginger, wrapped in herbs, 75 turkey & sage spaghetti, 21 Milk, golden, 36 Minestrone, ‘clean out the fridge’, 30 Mint chocolate chip smoothie, 54 Miso chicken lettuce wraps, 47 Moussaka, vegan lentil & mushroom, 66 Mozzarella gnocchi sorrentina, 120 wrap, 121 Muesli coconut, 110 popsicles, 111 Muffins, chocolate blueberry,

with quinoa crumble, 92 Mushrooms Asian-style salad with ginger & orange dressing, 74 avocado & tomato tartare with potato crisps, 82 & goat’s cheese feta omelette, 119 roasted portobello, with Mediterranean smashed avocado, 79 & spinach creamy spaghetti, 22 & vegan lentil vegan moussaka, 66

N

oodles chicken soup, 28 coconut chicken soup, 34 red, with beetroot, 89 Nuts almond, macadamia & peanut satay dip, 117 candied walnuts, 56 maple-cinnamon, 49 pomegranate & maple-spiced walnut salad, 56

O

melette Indonesian-inspired banana, 84 mushroom & goat’s cheese feta, 119 Onion, caramelised, & ricotta frittata, 100 Orange & sesame cupcakes with sweetened labne frosting, 72

P

alak paneer, 40 Panna cotta, coconut, blueberry & lime, 111 Parfait beauty elixir, 44 brekky, 43 Passionfruit smoothie, women’s zesty, 45 Pasta. see also Noodles; Spaghetti chicken, kale & lemon risoni, 28 ‘clean out the fridge’ minestrone, 30 eggplant & pesto pasta, 26 gnocchi sorrentina, 120 no-cook pasta sauce, 24 one-pot pesto & greens, 30 open vegan red lentil wholemeal lasagne, 22 puttanesca, 26 roast pumpkin & basil pesto, 22 roast pumpkin cannelloni, 100 roasted pumpkin, baby spinach & cashew ricotta penne salad, 97 smoked salmon pea & broccoli, 21 Pea & potato samosas, 33 Peanut butter granola slice, 47 Pears & cauliflower soup, 89 rooibos-poached, 49 Penne salad, roasted pumpkin, baby spinach & cashew ricotta, 97 Pesto, 22, 28, 52, 91 Pita chips, 61 taco, 60 Platters bite-size goodness, 60 extremely sexy & versatile, with maple-cinnamon nuts & rooibos-poached pears, 49 simple fruit & cheese, 59 spring racing picnic, 59 Pomegranate & maplespiced walnut salad, 56 Pork chilli ragu, 76 sticky Vietnamese-style, with salad, 46 Potato & pea samosas, 33 & pumpkin, spiced caramelised, with zucchini & quinoa salad, 33 & ricotta croquettes, 98 Pumpkin baby spinach & cashew ricotta penne salad, 97

& basil pesto pasta, 22 cannelloni, 100 & chickpea stew, Asianinspired, 33 & gorgonzola soup, 95 & ricotta frittata, 102 soup, Mexican-spiced, 38 & spiced corn pilaf with cashew ricotta, 97 sweet potato & red lentil patties, 40

Q

uinoa green Mexican bowl, 93 & zucchini salad with spiced caramelised pumpkin & potato, 33

R

aspberry & coconut truffles, 86 Red lentils open vegan wholemeal lasagne, 22 sweet potato & pumpkin patties, 40 Rice & roast vegie bake, 80 Ricotta baked, with orange & pistachios, 101 berry cake, 102 & caramelised onion frittata, 100 cashew, with spiced corn & pumpkin pilaf, 97 & grilled zucchini tofu rolls, 97 & potato croquettes, 98 & pumpkin frittata, 102 Risoni, chicken, kale & lemon, 28 Rooibos-poached pears, 49 Rosemary & olive focaccia, 43

S

alad Asian-style mushroom, with ginger & orange dressing, 74 crispy tempeh & grilled tomato, 82 fattoush, 61 pomegranate & maple-spiced walnut, 56 rainbow Buddha bowl with tangy tahini dressing, 79 roasted pumpkin, baby spinach & cashew ricotta penne, 97 sesame chicken, bean & red rice, 76 & sticky Vietnamese-style pork belly, 46 tomato & zucchini, with lavender, 88 zucchini & mint, with Greek lentils & flatbread, 64 zucchini & quinoa, with spiced caramelised pumpkin & potato, 33 Salmon smoked salmon pea & broccoli pasta, 21 & turnip patties, 101 Samosas, potato & pea, 33 Satay dip, almond, macadamia & peanut, 117 Scallops, half-shell almond, 84 Slices banana fig, 93 berry almond, 108 5-minute no-bake peanut butter granola, 47 Smoked salmon pea & broccoli pasta, 21 Smoothies

matcha berry protein, 112 mint chocolate chip, 54 Persian love, with raspberry & rosewater, 70 women’s zesty passion, 45 Snapper, pan-fried, with zingy Pic’s peanut butter sauce, 47 Soup Caprese, 121 cauliflower & pear, 89 chicken noodle, 28 ‘clean out the fridge’ minestrone, 30 coconut chicken noodle, 34 Mexican-spiced pumpkin, 38 pumpkin & gorgonzola, 95 Spaghetti creamy mushroom & spinach, 22 fresh tomato, olive & basil, 21 lentil bolognese, 24 quattro formaggi, 121 turkey & sage meatballs, 21 Spinach & creamy mushroom spaghetti, 22 loaf, spread with creamy ricotta, 101 Strawberry sauce, 43 Sweet potato, pumpkin & red lentil patties, 40

T

acos bean, 90 pita, 60 Tahini, roasted banana & choc-espresso sauce on sourdough, 49 Tart, heirloom tomato, plum & basil, 86 Tempeh, crispy, & grilled tomato salad, 82 Tofu & grilled zucchini ricotta rolls, 97 Tomato avocado & mushroom tartare with potato crisps, 82 Caprese soup, 121 & crispy tempeh salad, 82 olive & basil spaghetti, 21 pesto & bocconcini on corn cakes, 91 plum & basil tart, 86 sauce, 21 & zucchini salad with lavender, 88 Truffles, raspberry & coconut, 86 Turkey & sage spaghetti meatballs, 21 Turnip & salmon patties, 101 Tzatziki, cashew, 68

V

egetables. see also Salad brown rice bake, 80 gratin with goat’s cheese, 89 simple curry, 36 triangles with mint chutney, 80

W

alnuts candied, 56 maple-spiced & pomegranate salad, 56 Watermelon & champagne granita, 50

Z

ucchini noodles with basil pesto, 28 & quinoa salad with spiced caramelised pumpkin, 33 tofu ricotta rolls, 97 & tomato salad with lavender, 88

CHEFS Connelly, Christie, .............. 14, 24, 26, 34, 36, 50, 52, 79–80, 98, 100 Guthrie, Adam, .............................18, 22, 33, 64, 66, 68, 80, 82, 97 Harding, Georgia, ...................................16, 21, 36, 38, 54, 56, 84, 86 Holmes, Lee, ............14, 26, 28, 52, 54, 63–64, 82, 84, 100–101 Thompson, Meg, ................... 16, 28, 30, 38, 40, 49, 70, 72, 101–102

Not all snacks are created equal.

HEALTHY BODIES 6 GraMs of ProTein

CELL PROTECTION High in SelEnium & VitAmin e

IMMUNITY SUPPORT SOURCE OF OMEGA 3 ALA

High in SelEnium SouRce of Zinc

BRAIN FOOD High in VitAmin B3 SouRce of MagNeSium

PURE AUSTRALIAN HONEY

GLUTEN FREE HEALTHY HEARTS low in SodIum

avAilabLe in the heAlth fooD aiSle oF your SuperMarkeT and everYwherE gooD snaCks aRe fouNd.