yum. Gluten Free Magazine Autumn 2019

APRIL 2019

AUTUMN WARMERS WHAT’S ON | DINING OUT | GLUTEN FREE RECIPES | L ATEST PRODUCTS

GLUTEN FREE LIVING

ONLINE COURSE

Designed for those with Coeliac Disease or Gluten Sensitivity, Family, Friends and Health Professionals

FIRST OF ITS KIND! Whether you were recently diagnosed or have been gluten free for many years, this course will improve your gluten free life!

LEARN MORE

!PYV\ info@yumglutenfree.com.au www .yumglutenfree.com.au

GLUTEN FREE ✓ Wheat Free ✓ Soy Free (Selected meals only) ✓ Dairy Free ✓ No Egg ✓ No MSG ✓ No Artificial Colours, Flavours or Preservatives

NEW CHINESE GARDEN

The taste of distinction.

GLUTEN FREE

GLUTEN FREE

COMPLETE BAKE AT HOME MEAL KIT

COMPLETE BAKE AT HOME MEAL KIT

BAKE AT HOME

✓ Wheat Free ✓ Soy Free ✓ Dairy Free ✓ No Egg ✓ No MSG ✓ No Artificial Colours, Flavours or Preservatives

✓ Wheat Free ✓ Soy Free ✓ Dairy Free ✓ No Egg ✓ No MSG ✓ No Artificial Colours, Flavours or Preservatives

✓ Wheat Free ✓ Soy Free ✓ Dairy Free ✓ No Egg ✓ No MSG ✓ No Artificial Colours, Flavours or Preservatives

Ready in 15 minutes

Ready in 15 minutes

Single Serve 320g

Single Serve 490g

M E AT

AUSTRALIA 0%

AUSTRALIA 0%

TRALIAN AUS

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NED & M ADE

READY IN EAL

Battered Pork Balls Sweet and Sour Sauce Vegetable Garnish

Battered Chicken Nuggets Honey Sauce

Serving suggestions

PRODUCE

Find your nearest stockist at http://newchinesegarden.com.au/stockists

http://newchinesegarden.com.au/stockists

E N FRE GLUTE AN VEG REE NUT F FREE OIL PALM

Serving suggestion

M E AT

OW

NED & M ADE

5-1

5 mins

Find us on Facebook @Newchinesegardenmeals

Find us on Facebook @Newchinesegardenmeals

Gingerbread Folk are busy Bunnies this EASTER! (02) 4739 0950 | www.gingerbreadfolk.com.au

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M E AT

USTRALIAN

A meals only) (Selected

M

AUSTRALIA 0%

Ready in 15 minutes

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M E AT

10 Pieces - 350 grams

PRODUCE

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AUSTRALIA 0%

AUSTRALIA 0%

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PRODUCE

What’s Included: What’s Included:

TRALIAN AUS

(Selected meals on

GLUTEN FREE

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10

N

10

SOUR PORK

PRODUCE

SPRING AUSTRALIA 0% ROLLS 10

SWEET &

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HONEY CHICK EN

AUSTRALIA 0%

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The taste of distinction.

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The taste of distinction.

AUSTRALIA 0%

10

NEW CHINESE GARDEN

10

NEW CHINESE GARDEN

NED & M ADE

READY IN EAL

5-1

5 mins

CONTENTS {

YUM. GLUTEN FREE MAGAZINE – AUTUMN ISSUE 2019

10

WHAT’S ON

Workshops, Expos & Courses

11

PRODUCT SPOT

Easter Chocolate & Hot Cross Buns

12

LAURA HENSHAW

Keep it Clean

28

BIZ PROFILE

Ardor Food Co

30

TIPS & TRICKS

Grain Free Baking Swap

32

44

Cannoli Making

Pantry Must-Haves

34

45

GoodnessMe Box

MasterChef to MasterClass

36

52

A Greek Feast

Fantastic Snacks

WORKSHOP

PETA SHULMAN

MARGARET PAHOS

}

NEW & TRENDING

GEORGIA BARNES

BIZ PROFILE

66

JORDIE PIE

Go with Your Gut

72

GROW

42

COOKBOOKS

Get Inspired in the Kitchen

43

PRODUCT SPOT

Baking Up a Storm

55

COURSE

Gluten Free Living Online Course

56

DINING OUT

Sydney Eateries

58

HEALTH

Oats & Coeliac Disease

Seasonal Produce & Gut Health

84

CASEY-LEE LYONS

Easter Menu

90

ANNEKE COETZEE

Autumn Favourites

OUR CONTRIBUTORS {

SET THE TABLE AND MEET OUR YUM. MAGAZINE RECIPE EXPERTS

ANNEKE L COETZEE A South African-born now California-based recipe creator, food photographer, artist, cook and creator of Lemons with Thyme - The Real Food Kitchen. Her passion is creating healthy innovative recipes and teaching others how to use organic clean products and supercharged foods to promotes ultimate gut health. www.instagram.com/lemonswiththyme

MARTYNA ANGELL Polish-born health coach, blogger, cookbook author and recipe developer, Martyna is The Wholesome Cook. She offers a mix of inventive coeliac-friendly recipes and wholefood classic makeovers which focus on real food and can be adapted for other dietary needs. Martyna understands that we are all different and there is no single diet to fit everyone. www.wholesome-cook.com www.wholesome-cook.com MARGARET PAHOS Recipe developer, photographer and mother of two, Margaret struggles with food sensitivities and has a daughter diagnosed with coeliac disease. She believes knowing the ingredients and preparation methods is an important step towards healthy eating and feeling good. With a Greek flair, her recipes are unique to the Aussie palate! www.createcookshare.com

EMILY PRUITT A wellness writer, speaker, food blogger, fitness teacher and creator of SoleFire Wellness - a healthy lifestyle hub on a mission to educate and inspire you to live your healthiest and happiest life. All of her recipes are always free from gluten, dairy, sugar and egg and whole foods based. www.solefirewellness.com

SOFIE VAN KEMPEN Sofie is a nutritionist, foodie, passionate gut health advocate, chicken mumma, suburban farmer and the brains behind her workshop business. She loves to cook and believes that being well, healthy and happy begins in the gut. Sofie has experienced her own health struggles when it comes to gut and women’s health. www.sofievankempen.com

}

EMMA & CARLA PAPAS Founders of The Merrymaker Sisters and selfproclaimed bliss followers, Emma & Carla are pursuing their passion of bringing joy to the lives of others. They’ve created the #1 recipe app Get Merry, published cookbooks Make It Merry and Get Merry, host the #GetMerry podcast as well as created MerryBody- an online yoga, pilates and mindset studio. www.themerrymakersisters.com

GEORGIA BARNES Home cook, nutritionist and food creative, Georgia is determined to inspire everyday people to cook from scratch and to see the beauty in real food. Since placing runnerup on MasterChef Australia in 2015, the Brisbane-based foodie now runs her own business conducting hands-on cooking classes, presenting on stage or writing, styling and photographing customised recipes for likeminded businesses. www.georgiabarnes.com.au

JORDAN PIE A consulting nutritionist and certified GAPS practitioner, specialising in gut health. Jordan is also a health and wellness blogger, freelance food photographer, healthy recipe developer and cookbook author. She empowers and educates her clients to utilising food as medicine so they too can nurture and nourish their own bodies. www.reallifeofpie.com

CASEY-LEE LYONS A qualified nutritionist and naturopath, recipe developer, founder of the health and wellness brand Live Love Nourish and full time mum of two. Casey-Lee specialises in nutritionally designed whole food, gluten free recipes (also dairy and refined sugar free), expert nutrition and lifestyle advice and her signature online nutrition program. www.livelovenourish.com.au

LAURA HENSHAW Co-founder of online fitness program, Keep it Cleaner. Offering members HIIT, boxing, running, strength training, healthy meal plans, regular meditation sessions and life hacks the Keep it Cleaner program will show you how to live clean without sacrificing the things you love. Founded alongside best friend, Steph Claire Smith, Keep it Cleaner has helped reinvigorate girls’ attitude towards fitness, food, and life. www.keepitcleaner.com.au

Use the code ‘YUM’ at the checkout for 20% OFF your first order* Min. order $40.00 offer valid for a limited time.

Shop Online at www.paleohero.com.au

² ³ µ @paleohero

The ultimate destination for Free From products and services Showcase your brand in front of a growing community of consumers seeking a holistic Free From lifestyle Meet ready to buy attendees looking to learn and sample your products Broaden your exposure and showcase your brand to discerning buyers looking to live their best life without compromise!

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SUPPORTING PARTNER

PUBLISHER Olivia Jackson Battye CREATIVE DIREC TOR Vanessa Russell www.raspberrycreative.com.au CONTACT US: FACEBOOK yumglutenfree INSTRAGRAM yumglutenfree GENERAL ENQUIRIES info@yumglutenfree.com.au CONTRIBUTE Recipes and products contribute@yumglutenfree.com.au ADVERTISING advertise@yumglutenfree.com.au EDITORIAL editorial@yumglutenfree.com.au COVER Photography and recipe, courtesy of Georgia Barnes Anu Click here to view the recipe: Peach + Ginger Cheesecake

Our yum. Gluten Free Digital Magazine is here! We welcome you to our Autumn 2019 issue. Inside you will find baking tips and swaps, our favourite chocolate and Easter treats, a dietitian’s clarification on the confusing topic of oats, inspirational businesses across Australia and recipes galore!

Yes, so many recipes! Get ready to feast in these cooler months with curries, tarts, ANZAC bickies, hot cross buns... If you want it, we’ve got it.

It is a true honour to assist you on your gluten free journey.

My mission is to make coeliac disease and severe dietary restrictions manageable so you can live a FREE life! THANK YOU to each incredible recipe contributor and business who made this issue possible. Your support truly improves our lives (and meals!). Remember, this mag is digital so you can click on the hyperlinks and jump straight to their websites! There are even a couple of sneaky discounts inside. Get clicking, swiping, learning and creating in our (re)launch issue: Autumn Warmers, April 2019.

Stay in touch by clicking here to sign up to become a FREE yum.

Gluten Free Village Member! I would absolutely love to meet you. Happy cooking!

Olivia Jackson Publisher/Editor

!PYV\

N E X T I S S U E - 0 8 J U LY 2 0 1 9 - W I N T E R

Disclaimers and Limitation of Liability: All content on our Site and any associated material is for informational and educational purposes only. You are responsible for making your own inquiries and seeking independent advice from a healthcare professional before acting on any information or material made available to you through our Site. By using our site you are agreeing to be bound by the Terms and Conditions available here. Copyright Notice The written and visual contents of this cookbook are protected by copyright by yum. Gluten Free. No part of this publication including, but not limited to, the content, the unique combination of images, colours, sizes, typography, and positioning – “the design” of this cookbook may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recoding, print or otherwise without the prior written permission of the publisher.

YUM. | EVENTS AND WORKSHOPS

WHAT’S ON {

EXPOS, WORKSHOPS, COURSES AND MORE! LET’S SEE WHAT’S HAPPENING, A P R I L- J U LY 2 0 1 9

}

FREE FROM SHOW - NATIONAL

The Free From Show and Allergy Show is HERE! Featured will be an array of products and services that cater to those with various intolerances, sensitivities and allergies! With new products and information becoming increasingly available there has never been a time where living a life free from certain ingredients has been so manageable. Discover, taste, and educate yourself on new and existing products and services that suit your lifestyle. Whether you want to indulge in culinary treats, nourish your body with harm-free products, or discover the latest products and services on the market, our comprehensive group of exhibitors have it covered.

MELBOURNE: July 12-14th, 2019 SYDNEY: March 6-8th, 2020 BRISBANE: 2020 DETAILS: www.freefromshow.com.au

GLUTEN FREE EXPO NATIONAL

The Gluten Free Expo is owned and presented by the respective Coeliac Australia state chapters. Each expo is filled to the brim with exhibitors, samples, new products on the market, cooking demonstrations, goodie bags and delicious gluten free food! The 12th annual Brisbane Gluten Free Expo is HERE! This year’s Expo will be filled to the brim with exhibitors, food trucks and a farmer’s market. A record-breaking number of tickets were sold last year so to accommodate an even bigger event, the venue has been changed to the Brisbane Convention and Exhibition Centre.

BRISBANE: June 15-16th, 2019 SYDNEY: August 3-4th 2019 MELBOURNE: October 5-6th, 2019 Details: www.glutenfreeexpo.com.au

GLUTEN FREE LIVING ONLINE COURSE

Our Gluten Free Living Online Course is for those wishing to learn more about living with coeliac disease, gluten sensitivity or wheat allergy. Whether you were recently diagnosed or have been gluten free for many years, this course will improve your gluten free life! The course is combination of 60-minute webinars and PDFs so you can hop online in your own time and apply your learnings to everyday life. Modules include coeliac disease basics, labelling, clearing out your pantry, talking to family and friends, dining out and travelling, emotional and psychological effects and so much more.

SIGN UP: www.yumglutenfree.com.au

EAT CANNOLI - MELBOURNE

Have you ever wanted to try gluten free cannoli? What about hand-making it yourself AND getting the tools to recreate it whenever you please?? Read more about Eat Cannoli’s workshops on page 32!

MELBOURNE - Click the dates to register:

May 2nd, 2019 6:00-9:00pm June 6th, 2019 6:00-9:00pm

YUM. | PRODUCTS

EASTER TREATS { HOPPING GOOD EASTER CHOCOLATE, ICE CREAM AND HOT CROSS BUNS! }

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STOCKISTS 1. deeks Health Foods, Grain Free Hot Cross Buns www.deeks.com.au 2. CocoLuscious, Salted Caramel Dairy Free Ice Cream www.facebook.com/CocoLusc 3. Organic Times, Chocolate Easter Bunny www.organictimes.com.au 4. Pana Chocolate, Dairy Free Mint Chocolate www.pana-organic.com 5. Silly Yaks, Egg Free Hot Cross Buns www.sillyyaks. com.au 6. The Carob Kitchen, Banjo Bunny Easter Eggs www.thecarobkitchen.com.au 7. Lifestyle Bakery, Hot Cross Buns www.lifestylebakery.com.au 8. Rocky Road House, Salted Caramel Funny Bunny www.gfpantry.com.au 9. Hopper Foods, Allergy Friendly Easter Eggs www.hopperfoods.com.au 10. Well & Good, Hot Cross Buns www.wellandgood.com.au 11. Gluten Free Bakehouse, Chocolate Hot Cross Buns www.gfbakehouseshop.com.au

YUM. | L AURA HENSHAW

KEEP IT CLEAN { K E E P I T C L E A N E R C O - F O U N D E R , L A U R A H E N S H AW , S I T S D O W N W I T H U S T O TA L K A L L T H I N G S B U S I N E S S , H E A LT H AND WELLNESS }

YGF: Hey Laura, thanks so much for chatting all things Keep it Cleaner with us! Please tell us a bit about the business and how it got started.

Thanks so much for having us! Steph Smith and I co-founded Keep it Cleaner (KIC) as we wanted to create a platform to motivate girls to stay active and eat well by having an awesome exercise and meal plan to follow. Equally as important, it is a space that reminded them of all the positive things that come from living that healthy lifestyle outside of ‘looking good’. We launched our Keep it Cleaner App last year so you can now access your workouts, recipes and the community on your computer or on your phone!

We’re both very passionate about promoting a healthy balanced lifestyle, so we established a platform which offers daily workouts, meal plans, healthy recipes, life hacks and much more! We’re proud to stand by Keep it Cleaner, not as a weight loss program, but a way of life.

Throughout the Keep it Cleaner program we have an extensive range of gluten free recipes, all which are accessible with an easy filtering system. Each month Steph

and I develop additional new recipes which are added to the program. We both love developing nutritious recipes which showcase that eating delicious food can be easy to create too!

Keep it Cleaner grocery also has a range of 26 health food products which are stocked nationally. All of our products are free from gluten-containing ingredients but please check the labels as some are packaged in a shared facility.

Within our Keep it Cleaner grocery range, we have a gluten free and coeliacsafe porridge product which comes in three great flavours – original, cacao and cinnamon. We’re also really excited to share that we’ve got a range of gluten free pulse pastas and sauces which will be released later this month!

YGF: Would you be willing to share about your personal health journey?

I was really lucky to grow up in an active family and was never really exposed to any type of diet culture until I finished high school. Unfortunately, through the impact of the modelling industry and the pressures of social media

this healthy relationship I had with exercise and food became quite unhealthy during my early 20’s. I become obsessed with following other people’s diets, comparing myself to girls online and starting to calorie count, which was a really unhealthy mindset.

I now focus on overall health, balance and moderation and move my body and eat well for the internal factors. It has taken me a long time to get here but with our KIC online community and Steph, I am so happy to say I have been able to fully restore my relationship with my health.

the gluten but replace it with highly processed ingredients. However, as the health market is growing in Australia it is getting much easier to find good quality gluten free and nutrient dense products.

YGF: What’s your favourite meal to cook at home?

One of my all-time favourites from the Keep it Cleaner program has to be the Tuna Nicoise Salad… This often features on my regular rotation!

Delicious, quick and easy.

YGF: What does a normal day in your life look?

YGF: How do you balance healthy eating with a busy lifestyle and travel?

I find moderation is key. I try to eat well when I can and go for the healthy option when it is there but if I am away or on set and can’t get anything healthy, I just make do. I do try to prep my food to bring with me if I am taking a long flight, and always have healthy snacks on me for when I get hungry. I personally find if I eat well 80% of the time, that is good enough for me. I found a lot of products would take out

My days are always different, but I always try to start it with a workout and finish it with a home cooked meal and a peppermint tea on the couch.

Sometimes it doesn’t work out that way, but when I don’t have any early or late work commitments, I try to maintain a small routine. During the day I will usually be running between meetings, shooting content for Keep it Cleaner or in the office. On the days I am in the office I try to get up and walk to get my lunch or get moving in some way during the day.

YGF: What is your inspiration?

Our Keep it Cleaner Community is my biggest inspiration and daily motivator. We are so lucky to be a part of such a special community and they inspire Steph and me every day.

YGF: Share something funny about yourself.

I am EXTREMELY uncoordinated. I consistently have scars on my knees as I fall over so often. I don’t play any team sport anymore as I was so prone to injury, however I often fall over my own feet so running has become just as dangerous.

YGF: What is your motto or one word that sums you up?

Bubbly. I like to make sure that (as much as possible) I remember to smile. It is such a small act that can make such a difference to someone else’s day.

else’s. We are all different and will be able to fit health into our lives in different capacities.

Focusing on being the healthiest version of yourself is so important, but just make sure you are the only one you ever compare yourself to.

YGF: What is your vision for the future? Anything exciting in the pipeline?

We are really excited to have quite a few new products launching this year, they have been in the pipeline for a while so we can’t wait to share them.

We are also launching our Keep it Cleaner podcast on April 4 (KIC Pod) and have another communication medium in the works. Our goal with the program is to reach and help as many young women as we can, and we are always working on improving the program to make it better for the girls. There is so much more we want to do.

To stay in touch with Laura, Steph and the Keep it Cleaner family be sure to follow along on Instagram and Facebook!

YGF: What’s your #1 health tip?

Never compare your health journey to anyone

Social Media: @keepitcleaner | @laura.henshaw www.keepitcleaner.com.au

YUM. | L AURA HENSHAW

CRISPY FISH RED CURRY AND RICE {

INGREDIENTS

}

600 grams white fish fillet

2 x garlic clove

3 Tbsp red curry paste

1 x brown onion

2 Tbsp coconut oil

1 handful spinach

1 cup low fat coconut milk

2 x zucchini

1 cup your choice of stock

300 grams pumpkin

3 x kaffir lime leaves

1 knob ginger

1 Tbsp fish sauce

1/4 cup coriander stem

1 x lemongrass stalk

1/2 cup coriander

1 x lime

2 cup jasmine rice

Prep, prep, prep! Bruise the lemongrass, juice the lime, finely chop the garlic and ginger, slice the onion, divide the cauliflower into even florets, chop the zucchini and pumpkin - ensuring the zucchini pieces are bigger so they don’t overcook. Prepare brown rice as per packet instructions.

In a medium heated large pan, add in the coconut oil and allow to melt. Add in the garlic, ginger and onion and sauté until translucent. Add in the curry paste, and stir until fragrant, which will take just a minute or two. Add in the coconut milk, water or stock, kaffir lime leaves, lemongrass, coriander stems, salt and pepper. Allow to simmer until the vegetables are cooked through. The zucchini is recommended to be bigger than the pumpkin so it doesn’t overcook while cooking the pumpkin.

Meanwhile, heat up a different pan to medium heat to cook the fish. If you are worried about the fish sticking to the pan, cover it with baking paper and cook as normal. Sprinkle the skin side of the fish with salt, and add in 1⁄2 tablespoon of coconut oil to the pan and place the fish in the pan skin side down. Allow to simmer for roughly 4-6 minutes or until crispy, flip and cook the other side to your liking. Be careful not to overcook so it doesn’t go dry.

In a medium heated pan, add the coconut oil and the cauliflower and sauté until softened. Once the curry has cooked, add in the spinach to wilt through, and the lime juice. Taste, and season how you like it. You may want more salt, pepper, chilli or lime juice to taste. Serve into bowls with the brown rice, top with your fish, and garnish with coriander and extra chilli if desired. { NOTE } Don’t like spice? Add more coconut milk! + Serves 4 + Prep + Cooking Time: Under 30 min.

GLUTEN FREE

DAIRY FREE

EGG FREE

NUT FREE

SUGAR FREE

YUM. | L AURA HENSHAW

RADICAL ROCKY ROAD {

INGREDIENTS

}

1/2 cup puffed millet or puffed rice 1 cup raw almonds 1/2 cup cacao powder 3 Tbsp almond butter 1/4 cup cacao nibs 1/2 cup coconut oil 1/2 cup goji berries 1/4 cup rice malt syrup 1/2 cup coconut flakes 1 tsp maca powder 1 tsp vanilla essence

WHY WE LOVE IT: Who doesn’t love rocky road?! This is one of the most ‘moreish’ recipes we have created. You will struggle to stop once you’ve started! Just remember to be patient and let it set before digging in.

Melt coconut oil in a small saucepan. Once melted add rice malt syrup and raw cacao powder and stir until combined. Remove from heat. Roughly chop nuts and stir through with remaining ingredients.

Line a medium-sized baking tray or container with baking paper and pour in rocky road mixture. Transfer to the freezer for a minimum of 2 hours before serving (we recommend freezing overnight if possible). Store in the freezer, and enjoy! { NOTE } Feel free to swap around the nuts and nut butter to your favourite -just make sure you keep the quantities the same! + Serves 15 + Preparation: 30 min.

GLUTEN FREE

DAIRY FREE

EGG FREE

VEGAN

SOY FREE

YUM. | L AURA HENSHAW

CHUNKY CHOC NUT SLICE {

INGREDIENTS

}

1 cup hazelnuts 1 ½ cup pitted dates 1/2 cup sunflower seeds 4 Tbsp coconut oil 5 Tbsp cacao powder 2 tsp vanilla essence 1 pinch pink salt

WHY WE LOVE IT: Anyone who says they don’t like Nutella is two things.

1. Crazy, and 2. A liar. Sorry, but it’s true.

The sad thing is – the amount of sugar in every jar isn’t ideal. This tasty treat is great for a guilt-free indulgence when you just really need your Nutella fix.

Preheat your oven to 180°C and prep your ingredients! The dates will need to be soaked in boiling water for five minutes, and strained, before you pop them in the blender. *Please make sure there aren’t pips in your dates!

Place the hazelnuts on a tray and bake for 15 minutes or until crunchy and slightly golden.

Add all ingredients to a blender, and blend until all is well combined, though still slightly chunky. Be careful not to over-blend to ensure the oil does not separate. Taste the mix and ensure there is enough sweetness to suit your taste buds.

Amend the number of dates or cacao powder if required. Line a tray with baking paper, scoop the mix out and press down with your hands firmly to ensure it is nice and compact. Place in the freezer for roughly an hour or until firm enough to slice. When you’re ready for them, remove them from the freezer, slice them up into 15 pieces and serve immediately. Keep any leftovers stored in a container in the freezer. + Serves 15 + Preparation + Cooking Time: Under 30 min.

GLUTEN FREE

DAIRY FREE

EGG FREE

VEGAN

SOY FREE

SUGAR FREE

EGG-CITY EASTER BITES Recipes Martyna Angell, www.wholesome-cook.com

YUM. | WHOLESOMECOOK

MINCED EGG RISSOLES IN EGG SHELLS {

INGREDIENTS

}

5 hard-boiled eggs 1 raw egg 2 Tbsp finely grated cheese 1 Tbsp freshly chopped or dried chives 1/2 Tbsp white pepper or a dash of chilli powder 1 Tbsp paprika 1/4 cup gluten free breadcrumbs 2 Tbsp olive oil for frying Smoked salmon and capers, crispy-fried bacon with mayo or salmon roe to serve

Cut hard-boiled eggs in half longways using a sharp knife in one swift motion. Scoop out the egg into a food processor. Add raw egg, cheese, herbs and spices. Blitz until the egg becomes grainy. Scoop mixture into each half egg shell, pressing in quite firmly to get rid of any air pockets. The mixture should sit about 0.5 cm above the egg shell. Dip each filled shell, filling-side down in breadcrumbs and fry in the olive oil on medium heat until the breadcrumbs have turned a golden brown colour. Serve with a topping of smoked salmon and capers, crispy bacon and mayo or salmon roe. { TIPS } If you happen to run out of breadcrumbs, toast a slice of bread until crunchy. Allow for it to cool then process into fine crumbs. Alternatively, you can use quinoa flakes for this as well. + Serves 4-6 + Preparation: 15 min. Cooking Time: 7 min.

GLUTEN FREE

DAIRY FREE

SOY FREE

NUT FREE

SUGAR FREE

YUM. | WHOLESOMECOOK

NUTTY AFTERNOON TEA BANANA LOAF {

INGREDIENTS

}

3 medium ripe bananas 1 teaspoon vanilla extract 1 cup milk 1 cup coconut sugar 1 cup walnuts 1 cup desiccated coconut 1 cup plain gluten free flour

Preheat oven to 180ยบC (fan-forced 160ยบC). Line a loaf tin with baking paper. In a large bowl mash bananas well with a fork. Add vanilla extract, milk and coconut sugar. Mix well to combine. Add remaining ingredients and fold to incorporate into the batter.

Transfer the batter into the loaf tin. Bake for 40 minutes then transfer to a wire rack to cool in the tin for 20 minutes. Slice and serve.

To store, allow the loaf to cool completely, then place in a large zip lock bag and store in the fridge for up to 5 days.

Perfect for an afternoon tea, it can be served with dollops of cream and your favourite jam similar to how you would serve scones. For a more of a treat, you could add 1/4 cup choc chips to the batter. + Makes 1 Loaf + Preparation: 10 min. Cooking Time: 40 min (+20 min cooling).

GLUTEN FREE

EGG FREE

SOY FREE

YUM. | WHOLESOMECOOK

CRISPY BLUEBERRY AND WHITE CHOCOLATE EASTER EGGS {

INGREDIENTS

}

100g white chocolate 1/4 cup gluten free crispy rice cereal 1/2 Tbsp crushed freeze-dried blueberries*

I can never go past the crispness of wafers and how well they marry with chocolate. Sadly there are not many ready-made gluten free options out there, but it is super easy to make and enjoy a “wafer� filled chocolate this Easter and beyond.

Instead of crispy rice cereal you could also try making this with gluten free lemon wafers (about 2, crushed into the below mix) or for a Rocher-like treat, use 1 tablespoon finely chopped walnuts instead of the blueberries and opt for milk chocolate.

Chop chocolate roughly and place in a large bowl. Microwave for 30 seconds, allow to stand for a minute then mix in the cereal and blueberries. Transfer to chocolate moulds and allow to set.

Store chocolates in the fridge until ready to serve. {TIP} *You can find freeze-dried blueberries online or from good health food stores.

Raspberry or beetroot powder can also be used instead. + Makes 10 chocolates + Preparation: 5 min. Chilling Time: 1 hr.

GLUTEN FREE

EGG FREE

NUT FREE

YUM. | BUSINESS

PASSIONATE FOR BAKING { A R D O R , O R “ PA S S I O N ” I N L A T I N , I S W H A T V I N C E A N D T H E T E A M A R E A L L A B O U T W I T H THEIR 100% GLUTEN FREE PRODUC TS AT ARDOR FOOD CO. } Words Vince Lotito, owner of Ardor Food Co

For Vince Lotito, being Italian and gluten free meant only one thing... creating the best of the best gluten free Italian foods! For Vince, making authentic Italian foods gluten free was an absolutely necessity and we’re just fortunate enough he decided to turn these recipes into products we can all enjoy.

Many years ago, I was running a pizzeria and café in Melbourne’s inner north and began testing gluten free products. Not being able to eat gluten myself, and long before the gluten free “trend,” it started out as a way to fulfill my personal needs.

With pizza as my favourite food, I spent a lot of time and money importing gluten free products from local and global suppliers but wasn’t satisfied

with any of them. From there I decided to develop my own gluten free products in the hopes of creating something that looks and tastes just like a wheat-based product.

The initial idea for Ardor Food Co began 12 years ago, when I started doing my own research and development. It was only after 8 years of testing that I was finally satisfied with the quality of my products and began manufacturing on a larger scale. Due to my passion for life and amazing food, we went with the name Ardor, or “passion” in Latin.

Every product at Ardor Food Co is 100% gluten free. All our ingredients and final products are lab tested for gluten, and we are fully accredited and

YUM. | BUSINESS

endorsed by the Coeliac Society Australia, so you know you’re in safe hands. It is a pleasure being able to help those with conditions that prevent them from consuming wheat or gluten and providing them with so many of their favourite foods.

Our range includes everything from gluten free flour blends to fresh frozen products like Fettucine, Lasagne, Vegan Pizza Dough and Short Crust Pastry Logs to Gnocchi options and Casarecce to desserts! Yes, freshly baked desserts like Banana Bread, Carrot Loaf, Sticky Date Loaf and a range of Brownies. Are you drooling yet?

Although our non-stop kitchen can feel a bit like Willy Wonka’s Chocolate Factory, the best part of every single day is witnessing customers’ excitement when they can consume a food that resembles a wheat product that they used to eat.

For example, I have just released a range of Hot Cross Buns stocked throughout Melbourne that our customers absolutely love!

A large percentage of my annual budget is put aside for ongoing research and development to ensure all

new products released look and taste incredible. We ensure that every single product looks and tastes just like the original – no exaggeration! In fact, it is very common for the restaurants we supply to call me in the evening to reassure their customers that the dish is gluten free. They are often scared it isn’t because it looks and tastes so much like a wheatbased product!

My drive never stops because I truly believe that I can always do better. I’ll never settle for “good enough” which is why I’m constantly tweaking and refining my recipes. We have many new products and projects in the pipeline but the one thing we can share is that an Ardor gluten free BAKERY is soon to come!

Until that time, you can purchase Ardor products either directly via our website, or at many retail outlets across Victoria. We also supply 400 restaurants Australia-wide. www.ardorfoodco.com.au Instagram: @ardorglutenfree Facebook: @ardorglutenfree

YUM. | TIPS AND TRICKS

GRAIN FREE BAKING { MUM OF THREE AND HEALTH COACH, LAUREL OTEY, GIVES US HER TOP GRAIN FREE BAKING SWAPS }

Words Laurel Otey, www.layeredlivinglife.com

As a mother of three girls (18mo, 4yo, 6.5yo), wife, and owner and certified health coach at Layered Living, life can get a little bit crazy. Every week it feels like there is a school event to bake for, another friend’s birthday and then getting nutritious food on the table, of course. Balancing each of my children’s dietary needs, varying school restrictions and always looking for the most nutritious option, I have finally found baking alternatives that satisfy everyone’s health and lifestyle needs. There are great 1:1 gluten free flour blends available, but are generally made with a combination of refined flours. The resulting blood sugar spike and crash makes this mumma a little crazy. If you’re looking to bake delicious products that are high in nutrient density and low GI, my current top flour choices are almond meal, coconut flour, cassava flour, potato starch and/or arrowroot powder/starch. The most important thing is to be creative and have fun with your baking. Here are some ideas to get you started!

GO-TO: Almond flour is great for baking because of its naturally high oil content which helps prevent drying out. Coconut has a natural sweetness which lends itself well to sweet baking. Both of these ingredients add great flavour and texture.

BREAD: My favourite nut free and grain free flours for savoury breads, tortillas and pizza crust are cassava or chickpea flour. For a savoury bread loaf, my flour blend consists of a combination of almond meal, potato starch and arrowroot powder/ starch. For sweet muffins or banana bread, I prefer a combination of cassava flour and coconut flour.

Cassava is a starch so it has a naturally stickiness to it, producing a texture and mouth feel similar to gluten.

BROWNIES: My mum has the best brownie recipe ever... and it’s flourless! Nut butter (almond, sunflower or peanut), cocoa powder, maple syrup, avocado and salt. The result is everything you want from a brownie - dense, rich and gooey.

CAKES: This is very cake dependent but we generally prefer coconut flour for the base as it’s light, fluffy and naturally sweet.

COOKIES: Almond flour gives cookies a nutty flavour and creates a moreish chewiness! If you like crispy cookies, just bake a bit longer.

CRUMBLE: The best crumble combo is definitely almond flour with cold butter and salt. The natural moistness of the almonds is ideal for baking and the nuttiness goes great with fruit.

CUPCAKES: Both almond and coconut flour work great for cupcakes. I have recently been loving making cupcakes with whole plantains as the base!

You can find these at your local farmer’s market.

PIE CRUST: Almond flour makes a great pie crust but if you need to be nut free, I recommend a combination of chickpea (also called besan or garbanzo bean) and sunflower flour. We make this by toasting sunflower seeds and grinding in a food processor. This pie crust would work great for either savoury or sweet pies.

NUT FREE? Stick with coconut flour, cassava flour, potato starch or arrowroot powder/starch.

Make choices based on your availability, flavour preference and your family needs. I hope these tips help you as they are tried and true for our family.

Happy baking!

YUM. | EAT CANNOLI

CANNOLI FOR ALL { H O LY M O LY , L E T ’ S M A K E C A N N O L I S ! } Words Dom Marzano, www.eatcannoli.com.au

In 2017, Eat Cannoli was established by owners Dom and Kate Marzano. They loved cannoli, saw a gap in the market and decided to open their small business. Boy, are we glad they did! After 20 years as a chef, Dom knew the importance of having quality gluten free options so having a gluten free shell was a must. When Dom trialled Ardor Food Co’s gluten free flour blend, he discovered this particular flour blend makes a shell as authentic and delicious as one made with wheat flour. Dom and Kate decided to run with only one shell and to make their options 100% gluten free! Dom shares a bit about their journey and what they’re up to these days, including gluten free cannoli-making workshops!

Making our cannoli accessible to everyone is

really important to us. Our customers are both people on a gluten free diet and those who just love cannoli. We are really proud to be able to safely serve those with coeliac disease with our 100% handmade and gluten free cannoli made with natural ingredients. Each cannoli is filled to order which means they are fresh every time.

We fill to our customers’ requests from a menu of seven different flavours.

Eat Cannoli is unique and what sets us apart is that we are accredited by Coeliac Australia! We serve traditional flavours that hit all the nostalgic points. Flavours we like to have fun with are our New York Lemon Cheesecake, Aperol Spritz and our Pistachio Panna Cotta, any of which could make up a few of the seven flavours on the daily

YUM. | EAT CANNOLI

‘HIGH ROLLERS’ CANNOLI MAKING CLASS 2nd May 6pm-9pm 6th June 6pm-9pm Click the dates to register!

rotating menu. We do vegan cannoli also! You can find flavours seasonally inspired by our HQ neighbourhood of Preston, Melbourne as we do a fruit exchange with our neighbours that we like to call our “Backyard Project.” We exchange seasonal fruit from their gardens for cannoli or other tasty products made on site.

We also have a vintage caravan we named “Ivana.” She’s our retro Cannoli Bar on wheels.

Ivana can be found at various markets, festivals and events around Melbourne. We bought her in May 2018 and, after a quick scan of the net, we believe she is the first Cannoli Bar on wheels in Australia. We book her for private functions, birthdays and weddings with dates already being booked for next wedding season. We do what we like to call our “Piping Parties” where we fill to the guest’s request on the spot like we do at HQ and at festivals. These are interactive and a ton of fun as the guests get to request what they would like and then watch us make it before their eyes. Our signature Vanilla Creme

Brûlée made with real vanilla bean is always the biggest hit because of the delectable smell of toasting caramel and vanilla.

At Eat Cannoli, we run workshops once a month.

They are a fun night where all participants get together and make gluten free cannoli in a Coeliac Australia accredited kitchen! Included are recipe cards for the pastry and the classic ricotta filling, as well as a bag of Ardor flour so participants can keep creating at home.

Whilst these workshops are 100% gluten free, participants from all walks of life will love learning and enjoying freshly made delicious cannoli. At the start of class, guests are given a spritz upon arrival and there is a grazing table to pick at through the night. All cannoli made on the night is then packaged for the guests to take home if they make it that far.

Eat Cannoli 132 Wood St Preston, Melbourne VIC 3072 Social Media: @eatcannoli

YUM. | GOODNESSME BOX

OH, GOODNESSME! { TRY NEW GLUTEN FREE PRODUC TS EVERY MONTH, DELIVERED TO YOUR DOORSTEP! } Words Peta Shulman, the founder and director of GoodnessMe Box

When I was 24, I was diagnosed with an autoimmune condition. For three years I dealt with daily fatigue, headaches and body aches, and at one point ended up on bedrest for three months. I had no energy and my immune system was essentially non-existent.

I had an amazing job, partner, family and group of friends but my life was consumed with feeling unwell all the time.

The doctors told me I’d need to have monthly protein antibody transfusions at the hospital, so I started researching alternative ways to manage my condition. After learning about the ‘food as medicine’ theory, I sought out an integrative doctor. Under her guidance, I stopped eating artificial, processed and inflammatory foods, and filled up with wholefoods and shifted my mindset. I began to notice a gradual difference and after nine months I felt like a new person with better energy, moods, digestion and immune system.

The best bit? My new lifestyle helped reverse my symptoms and put my condition in remission. The doctors couldn’t believe it.

While I was reading up on health and nutrition, I had so much fun finding and trying new delicious wholefood products in health food stores. The concept of a monthly subscription box filled with health products to try and sample sprung up in my mind to get others just as excited about eating well.

With my personal experience and my professional expertise, GoodnessMe Box was launched in 2014.

GoodnessMe Box is a health food sampling service brought to your doorstep monthly!

You can sign up for a GoodnessMe Box online where you’ll be asked to fill out a health profile with your dietary requirements: gluten free, dairy free, vegan and now we have an option that is both gluten

YUM. | GOODNESSME BOX

and dairy free. We’ll then use that information to personalise your box. Every month, you’ll receive a box with 7-10 health products and delicious recipes.

growing by the month. You can shop online and stock up on the products you tried and loved in your box and shipping is free.

I understand how hard it is to find delicious and healthy gluten free options. I also know how exciting it is when you discover something that you can actually eat and that you love! I love discovering new products and helping brands to thrive in the market, but there’s nothing better than hearing a customer say that the box has been “life-changing.”

People actually say that! Thanks to the box, they’re combating their health issues and intolerances, learning how to navigate food labels, or finding healthy snacks or cooking alternatives for their kids.

Those two developments are keeping us pretty busy and we’re also planning the GoodnessMe Box Wholefood Night Markets, which will be held on June 19, 2019 in Sydney. The Grounds of Alexandria will be turned into a winter wonderland for the occasion, and you’ll be able to shop and sample your favourite brands, watch cooking demos by some of our favourite celebrity chefs and nutritionists, and enjoy a healthy dinner under the fairy lights.

SCHOOL-FRIENDLY NUT-FREE BOXES AND AN ONLINE SHOP! Part of my mission is to help everyone take a preventative approach to their health, and this truly starts with kids. The recent launch of our Kids Box (school-friendly and nut-free) has had a phenomenal response so far. These lunchbox-friendly boxes are also delivered to your door every month.

We also launched our online shop last year, and it’s

Ultimately, my mission is to make a profound difference to peoples’ health by changing their food choices. Through the discovery of wholefoods and thought-provoking educational content, I want to build a global community that is excited about healthy eating. The changes I’m contributing to in my customers’ lives is a huge inspiration to me, and drives me to keep developing GoodnessMe Box even further. www.goodnessmebox.com Facebook: GoodnessMeBox Instagram: petashulman

HOMELY GOODNESS Recipes Margaret Pahos, www.createcookshare.com

YUM. | MARGARET PAHOS

YEMISTA AKA RICE STUFFED VEGETABLES {

INGREDIENTS

}

POTATOES

1 brown onion, peeled and diced

2 large white potatoes, washed and diced (leave the skin on)

2 green onions/scallions 4 garlic cloves, finely chopped

2 Tbsp olive oil

1/2 cup parsley, finely chopped

sea salt / pepper

1/2 cup dill, finely chopped

VEGETABLES

1 carrot, grated

4 large ripe tomatoes

1/4 cup basmati rice

1 medium eggplant

1/4 cup medium grain rice

2 smaller green capsicums

sea salt / pepper

FILLING

1 ½ cups boiling water

2 Tbsp olive oil

Preheat oven 180°C, fan forced. Slice the tops off of the tomatoes and capsicum.

CAPSICUM: Scoop out the seeds and discard.

TOMATOES: Scoop out most of the flesh leaving the outer layer intact to create a sturdy shell. Finely chop the tomato flesh and set aside in a bowl. EGGPLANT: Cut it in half, then slice the ends so the eggplant can stand nicely in the tray. Scoop out the insides of the eggplant, then finely chop the insides and set aside in a bowl. Place hollowed vegetables in a baking tray.

FILLING: Place a large pan over high heat with the olive oil. Add onion, garlic, green onions, parsley, dill, carrot, tomato flesh and eggplant flesh, salt and pepper and sauté for 2 minutes. Add the rice and boiling water to the pan. Let it simmer for 4-5 minutes stirring occasionally. Take off heat and begin assembling.

Use a spoon to fill the vegetables to the top. Drizzle olive oil over top. In a bowl, add potatoes and season with sea salt, pepper and olive oil. Toss. Add them to the stuffed vegetables baking dish and spread them around and in between the vegetables. Sprinkle leftover filling over the potatoes to add extra flavour.

Cover with a sheet of baking paper and then with a sheet of foil but do not fold in the sides. Rest on top to allow steam to evaporate.

Bake for 45 -50 minutes. + Serves 4-6 + Preparation: 15 min. Cooking Time: 1hr.

GLUTEN FREE

DAIRY FREE

EGG FREE

VEGAN

SOY FREE

NUT FREE

SUGAR FREE

YUM. | MARGARET PAHOS

BEEF STEW WITH SWEET POTATO AND PEAS {

INGREDIENTS

}

1kg beef chuck steak, 3cm cubed (porterhouse steak is a more tender cut but pricier) 800g organic crushed tomatoes (fresh or canned) 1 large onion, diced 3 cloves garlic, minced 1/4 cup olive oil 1/2 cup parsley, finely chopped 1/4 tsp ground cinnamon 1/4 tsp ground clove 1/4 tsp memento spice (clove/nutmeg) 1/2 tsp sea salt 1/4 tsp ground pepper 2 cups boiling water (plus extra if needed once potatoes are added) 400g potatoes or purple sweet potato, diced into 3cm cubes 1 cup peas

Heat oil in a wide base deep pot and add the beef. Brown on all sides. This could take up to 10 minutes as the beef will release liquid. On a high heat, allow it to reabsorb and then brown.

Add the onions and garlic and all the spices, parsley, sea salt and pepper. Combine well and sautĂŠ for a minute. Add tomatoes, boiling water and bring to boil. Then reduce heat and simmer covered for 70 minutes. Check every 20 minutes and gently stir. If needed add more boiling water or stock. Add the potatoes and extra boiling water if needed and simmer for a further 30 minutes.

In the final 5 minutes of simmering add the peas. Turn off heat and allow to sit for 10 minutes before serving. Serve on its own or along side some rice, pasta or steamed vegetables. + Serves 4-6 + Preparation: 15 min. Cooking Time: 1hr 40 min.

GLUTEN FREE

DAIRY FREE

EGG FREE

SOY FREE

NUT FREE

SUGAR FREE

YUM. | MARGARET PAHOS

PEAR AND SULTANA BREAD {

INGREDIENTS

}

3 large pears 150g dates, seeds removed 150g almond meal 100g gluten free self raising flour 3 eggs 3 Tbsp coconut oil 2 Tbsp sultanas 1 Tbsp maple syrup 1 tsp apple cider vinegar 1/2 tsp ground cinnamon 1/2 ground cardamom

Preheat oven 170°C fan forced. Line a loaf tin with baking paper. Peel and dice 2 ½ of the pears, whilst leaving ½ a pear to cut into slices for decorating the top of the loaf. In a pan, add the coconut oil and diced pears. Over a medium heat, simmer for 3 minutes. Take off heat and allow to cool.

In a food processor or Thermomix, add the dates and pulse until chopped. Then add the almond meal and self-raising flour and pulse until just combined. Set aside. In a large bowl add the eggs and vinegar. Whisk. Then fold in the date and flour mixture. Now add the cooked pear, the sultanas, maple syrup and spices. Combine well. Pour mixture into the prepared tin and decorate with slices of pear.

Bake for 45 minutes or until cooked though. Do not over cook as will dry. Allow cooling in pan for 15 minutes before removing. Serve warm or at room temperature. Enjoy x + Makes 1 loaf + Preparation: 10 min. Cooking Time: 45 min.

GLUTEN FREE

DAIRY FREE

SOY FREE

YUM. | BOOKS

HEALTHY READING MATERIAL {

OUR TOP GLUTEN FREE COOKBOOK RECOMMENDATIONS

}

RECIPES FOR LIFE’S SEASONS - REAL FOOD TO NOURISH YOU NO MATTER YOUR AGE OR STAGE IN LIFE

By Martyna Angell

Imagine knowing exactly how to best nourish yourself through different life stages. From guiding your children and teenagers on the path of real food, to knowing what to eat during pregnancy and breastfeeding, to relieving menopause and andropause symptoms. In this book, you will find 180 refined sugar-free and gluten free wholefood recipes easily adaptable for other dietary lifestyles; Paleo, Vegan, Vegetarian, Fodmap. It is perfect for families or large groups and is even a wholefood wellness guide to gut health, digestion and varying dietary needs of different age groups and life stages. I hope you enjoy their recipes as much as I do.

Buy the book: www.wholesome-cook.com

MAKING PEACE BEFORE YOU EAT

By Angie Cowen

More than the 80 delicious gluten free, plant-based recipes bound together with stunning photography – this book will enrich, nourish and deeply inspire a beautiful way of living.

EDITOR’S PICK

Angie has spent many years catering the best yoga retreats across Australia and draws from this rich experience when creating her stunning recipes. If you’ve ever been lucky enough to experience one of her meals at a yoga retreat you’ll know that every mouthful of her organic and biodynamic dishes are a sensory explosion of joy, taste and nourishment.

Buy the book: www.lovelifeandglutenfree.com

FODMAP-FRIENDLY COOKBOOK

By Georgia McDermott

Georgia McDermott is one of the 15 per cent of Australians who suffers from IBS. She is also a passionate home cook. She set out to find a way of managing her symptoms and discovered the low-FODMAP diet. At the same time, she chronicled her journey and her cooking experiments on her phenomenally successful blog and on Insta (@georgeats).

Now, in her first book FODMAP Friendly, Georgia shares over 90 recipes that are not only delicious, but will help relieve the uncomfortable symptoms of an unsettled gut.

Buy the book: www.georgeats.com

YUM. | PRODUCTS

BAKING UP A STORM { P R O D U C T S T O WA R M Y O U F R O M T H E I N S I D E O U T

}

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STOCKISTS 1. Yes You Can, Vegan Egg Replacer www.gfpantry.com.au 2. Lincoln Bakery, 12 Neutral Pastry Shells www.gfpantry.com.au 3. Niulife, Organic Coconut Flakes www.niulife.com.au 4. Kitchen Warehouse, D.Line Bunny Cookie Cutter www.kitchenwarehouse.com.au 5. Ardor Food Co. Self-Raising Flour www.ardorfoodco.com.au 6. BIOME, 90 Mini Unbleached Baking Cups www.biome.com.au 7. Organic Times, Allergy Friendly Marshmallows www.organictimes.com.au 8. Well & Good, Wholesome Gluten Free Flour Blend www.wellandgood.com.au 9. Kitchen Warehouse, Oxo Good Grips Whisk www.kitchenwarehouse.com.au 10. Aldi, HAS NO Gluten Free Corn Flakes www.aldi.com.au

YUM. | NEW & TRENDING

PANTRY MUST-HAVES { THESE PRODUC TS ARE NEW TO MARKET... BE THE FIRST TO KNOW! }

UNDIVIDED FOOD CO Undivided Food Co is an Australian-first! They took our favourite condiments, removed the refined sugar, gluten, artificial colours, flavours and preservatives and made them delicious. They also have two organic broths: Good Bones and No Bones - Vegetable Broth. Their other products include Good Fat Mayo, made with olive oil, and Good Sauces, Australia’s only tomato ketchup and bbq sauce which are low carb, have no refined sugar and are made with certified organic tomatoes. The team is proud to bring you the best alternatives for common pantry staples. Purchase Australia-wide both in-store and online: www.undividedfoodco.com

EAT BY DESIGN A gluten free meal delivery concept in Melbourne where you receive weekly ingredients and easy-to-follow recipe cards. Recipes are created by their team of qualified Nutritionists and Dietitians and seasonal produce comes from The Leaf Store in Elwood. Your weekly box will satisfy a number of dietary requirements and can be picked up or is delivered right to your doorstep.

It is a complete shopping experience, allowing you to add any additional products you’d like into your shopping basket before checking out. Get shopping today!

For questions, email: thea@eatbydesign.com.au www.theleafstore.com.au

VEGEMITE GLUTEN FREE Happy little Vegemites rejoice! What a joy to have Australia’s favourite spread now available in gluten free!

Consumers have been thrilled to find out that the taste is just how they remembered it and it’s FODMAP friendly as well. Driven by consumer demand, Vegemite Gluten Free ensures gluten avoiders and Aussies suffering with coeliac disease can now enjoy Vegemite as part of their everyday diet. Still packed with all the same great benefits of Vegemite Original but now in Gluten Free and FODMAP friendly. We also get the tick of approval from our friends at Coeliac Australia and Monash Low FODMAP, which is very important to us. www.vegemite.com.au

YUM. | GEORGIA BARNES

FROM MASTERCHEF TO MASTERCLASS { AS A QUALIFIED NUTRITIONIST AND MASTERCHEF AUSTRALIA RUNNER-UP, GEORGIA BARNES SHARES HER PASSION FOR A LOVE OF COOKING AND A TOP GLUTEN FREE SWAP! }

My first love has always been cooking. When I began practicing as a nutritionist, I was shocked at how many people lacked kitchen-confidence and knowledge about the different food groups. Writing recipes for my clients, especially those who needed to eliminate an allergen or food group from their diet, sparked my love of recipe creation.

Since placing runner-up on MasterChef in 2015 my love of cooking and all things creative has merged with my passion for helping others with their food choices. I believe health and wellbeing will naturally improve if you’re mindful about what you’re eating by hand-selecting and preparing the ingredients yourself, whether it’s deemed “healthy” or not. Eat dessert! Just make it yourself so you know what goes into it. There’s so much beauty in real, honest food!

Two of my best friends have coeliac disease so I’ve witnessed how difficult the gluten free lifestyle can be at times. I enjoy the challenge of creating recipes for friends, family, clients and for workshops!

HOT TIP! For anything ‘crispy fried,’ there are actually several flours that work 10 x better than plain wheat flour! Tapioca starch, potato flour, rice flour and besan flour are all brilliant for making batters for fritters, fried chicken, pakora, tempura, etc. As a cook, I always prefer using a gluten free flour!

Life today is ever-changing, which is totally my style.

One day I might be in the kitchen testing recipes for a client, another in my home studio shooting photos, the next I might be running cooking workshops or master classes on location or even interstate presenting and cooking for a media opportunity. It’s definitely a mixed bag! Regardless of what I’m getting into, inspiration for creativity is always sparked by fresh ingredients and learning about produce.

Even with a busy life I make sure I’m cooking as much as possible. I love fresh veggies (especially from my garden) and I’m a big seafood fan. I'm all about a big vibrant salad with a beautiful piece of local fish or grilled prawns and zesty flavours are right up my alley! I also love entertaining, so if I’m cooking for friends, I’ll tend to choose a cuisine as a theme and design a menu based on what’s in season.

I’m honoured to work with amazing businesses food presenting, writing, styling and photographing recipes and am always looking towards the next adventure. In university I had a pack of affirmation cards and one really stuck with me... “Trust in what you love, continue to do it, and it will take you where you need to go.” So far, so good! www.georgiabarnes.com.au

Social Media: @georgiabarnesau Check out Georgia's recipes

MASTER CHEF DELIGHTS Recipes, Georgia Barnes, www.georgiabarnes.com.au

YUM. | GEORGIA BARNES

LITTLE LEMON CURD TARTS {

INGREDIENTS }

ALMOND MEAL PASTRY

1 ½ cups caster sugar

120g chilled butter, chopped

2 tsp corn flour

2 cups almond meal

4 free-range eggs

1 free-range egg

4 free-range egg yolks

2 Tbsp brown sugar

100g butter

1 Tbsp vanilla essence

TO SERVE

1/2 tsp salt

1/2 cup thickened cream, whipped

LEMOND CURD FILLING

2 Tbsp icing sugar

4 lemons, zest and juice

edible flower petals [optional]

Preheat oven to 180°C. Place butter, almond meal, egg, brown sugar, vanilla and salt into a food processor. Blend until smooth. Lightly grease 6 small individual springform tart tins. Spoon even amounts of mixture into each tin. Using your fingertips, evenly press dough into the base and sides of each tin. You may need to wet your hands slightly as the mixture can be sticky. Place tart shells in the oven and bake for 15-20 minutes or until golden brown. Set aside to cool.

To make the lemon curd filling, place lemon juice, lemon zest, sugar, corn flour, eggs and egg yolks into a saucepan and whisk together.

Place saucepan over medium heat and continue stirring until curd has thickened. Remove saucepan from heat. Pour curd through a fine sieve to remove any lumps. Add butter and stir until smooth and glossy.

To assemble the tarts, evenly pour lemon curd into each pastry shell.

Place tarts in the refrigerator to chill prior to serving. To serve, add a dollop of cream to each, dust with icing sugar and sprinkle with edible flower petals. + Makes 6 + Preparation: 15 min. Cooking Time: 45 min.

GLUTEN FREE

SOY FREE

YUM. | GEORGIA BARNES

CREAMY POLENTA WITH MUSHROOMS, HAZELNUTS + TARRAGON {

INGREDIENTS

}

500ml beef or vegetable stock 600ml full cream milk 1 bay leaf 3 cloves garlic, finely sliced 1 cup instant polenta 300g mixed variety of mushrooms (shitake, King Brown, Swisse brown, wood ear, enoki) 150g butter 1 cup parmesan cheese, grated + extra for serving 60ml extra virgin olive oil 3 cloves garlic, finely sliced 1/2 lemon, juiced salt flakes 125g hazelnuts, roasted and skins removed tarragon, baby chervil, parsley

To make the polenta, place a large saucepan over medium-high heat. Add stock, milk, bay leaf and 1 clove of garlic. Bring to a gentle simmer. Pour polenta into milk mixture, whisking constantly for 2-3 minutes or until thickened. Remove from heat. Stir through 100g of the butter and parmesan.

Mix until smooth. Season to taste with salt and pepper. To cook the mushrooms, place a frypan over medium heat. Add remaining butter and olive oil to pan. Add remaining garlic and sautĂŠ gently. Add mushrooms. Cook for 2 minutes or until just tender. Add lemon juice and season to taste with salt and pepper. Remove from heat. To serve, pour hot polenta into a serving bowl. Top with mushrooms and pan juices. Garnish with roasted hazelnuts, fresh herbs and extra parmesan. Serve and enjoy! + SERVES 4 as a side dish + Preparation: 10 min. Cooking Time: 20 min.

GLUTEN FREE

EGG FREE

SOY FREE

SUGAR FREE

YUM. | GEORGIA BARNES

CRISPY SKIN SALMON WITH COCONUT RICE + CUCUMBER SALAD {

INGREDIENTS

}

1 ½ cups jasmine rice 1 ž cups water 400ml coconut milk 1 tsp salt 4 salmon fillets, skin on 2 Tbsp extra virgin olive oil 1 large telegraph cucumber 1/4 red onion, finely sliced 1 large bunch coriander 1 Tbsp sambal paste 2 limes, juiced 4 Tbsp fish sauce 4 tsp caster sugar Fried shallots to serve

To make the coconut rice, rinse rice under cold water. Place rice, water, coconut milk and salt in a medium saucepan. Stir to combine. Place saucepan over medium heat and bring to a simmer.

Cover and allow to cook for 10-15 minutes, stirring occasionally until rice is tender and liquid has been absorbed. Place a large frypan over medium-high heat. Dry salmon skin well with paper towel. Season with salt and pepper. Add oil to pan. Place salmon skin side down, pressing down on each fillet to ensure skin is flat against the base of the pan. Cook for 2-3 minutes on each side. Remove from pan and allow to rest. To make the cucumber salad, cut cucumber in half and remove seeds from the centre with a spoon. Finely slice and add to a bowl with onion and coriander. In a small bowl mix together sambal, lime juice, fish sauce and sugar. Pour over cucumber and toss to combine. To serve, place a generous spoonful of coconut rice onto each plate. Top with salmon skin-side up and cucumber salad. Garnish with fried shallots and extra dressing if desired. Enjoy! + Serves 4 + Preparation: 10 min. Cooking Time: 20 min.

GLUTEN FREE

DAIRY FREE

EGG FREE

NUT FREE

CHOCOLATE EASTER CRUNCH Recipe Fantastic Snacks, www.fantasticsnacks.com.au

YUM. | FANTASTIC SNACKS

FANTASTIC SALTY CHOCOLATE GANACHE EASTER TART {

INGREDIENTS

}

2x packets of Fantastic Rice Crackers – Original 4 Tbsp Dutch cocoa powder or cacao 150g unsalted butter, melted GANACHE FILLING: 1 cup heavy cream 50g butter, cut into small pieces 170g bittersweet chocolate, coarsely chopped 170g milk chocolate, coarsely chopped 1 tsp sea salt flakes TO GARNISH: Gluten free chocolate Easter eggs, whole and crushed.

TO MAKE THE CRUST: Pulse the Fantastic Rice Crackers with the cocoa powder in a food processor until finely ground. Add melted butter and mix until combined and moistened.

Press the crumb mixture onto the bottom and up the sides of a 23cm flan tin with removable base (or any sized tin with a removable base). Chill the tart base for 30 minutes to firm up before adding the filling.

TO MAKE THE FILLING: In a medium sized saucepan, heat the heavy cream and butter and bring to the boil. Remove from heat, add the chopped chocolate and sea salt flakes and let stand for 1-2 minutes. Using a rubber spatula, stir mixture until the chocolate is melted and the mixture is smooth and shiny. Pour mixture over chilled crust and refrigerate for at least 4 hours or overnight to set. Decorate with gluten free chocolate Easter eggs. { NOTE } Tart will keep for up to 5 days in the fridge, covered well. + Serves 8 + Preparation: 40 min. Cooking Time: 10 min.

GLUTEN FREE

EGG FREE

NUT FREE

YUM. | FANTASTIC SNACKS

IT’S FANTASTIC! { KEEN FOR GLUTEN FREE INSTANT NOODLES?! FANTASTIC SNACKS IS PUTTING SMILES ON FACES ACROSS AUSTRALIA WITH THESE AND MUCH MORE! }

Fantastic Snacks is an Australian owned company that strives to produce high quality snack foods that simply taste fantastic! Their products can be enjoyed for snacking, entertaining or even in cooking with product lines including rice crackers, flavoured snacks, instant noodles and fresh noodles. Fantastic Snacks has been producing rice crackers, snacks and noodles for nearly 25 years in Australia and overseas. With a wide variety of flavours available, their products are guaranteed to help make life that little bit more Fantastic!

With the diverse product lines and flavours, these snacks foods can be enjoyed at any occasion no matter your taste or dietary preference. In fact, the best part about the Fantastic Rice Crackers, Fantastic Delites and most recently their Fantastic Gluten Free Rice Noodle Cups is that these products are gluten free, so no one has to miss out on tasty snacking options.

As a company, they continually strive to understand the needs of their consumers and the Australian market. After noticing an increase in the number of Australians diagnosed with coeliac disease and/ or gluten intolerance, they were inspired to include gluten free products in their product portfolio.

There are a number of products across different categories, some are gluten free and others are not.

To ensure their gluten free products are safe for those on a medically-required gluten free diet, all of their gluten free items are made in exclusive gluten free manufacturing facilities.

Fantastic Snacks are proud that their Fantastic Rice Crackers, Delites and Gluten Free Cup Noodles are all gluten free! Be sure to look out for “gluten free” on the packaging. Their gluten free product list includes the following, each in a number of flavours:

Gluten Free Instant Rice Noodle Cup (YES, gluten free instant noodles!). Chicken and beef flavours Crackers (gluten free) Rice Crackers, Goodies, Rice Squares Snacks (gluten free) Delites.

Fantastic Snacks are constantly trying to innovate in a crowded space to launch ranges of new products that meet the needs of their consumers.

They love to ‘Share the Fantastic’ as they believe that eating is about sharing and when you share food, you can create fantastic moments and memories. They are proud to be the only gluten free cracker company that has launched into recipes that extend beyond crackers and dip. In their delicious recipes, the crackers are integral to the recipe ingredients and the flavours of the crackers create delicious crumbs that can be used in a multitude of recipes from savoury to sweet.

Looking to have a FANTASTIC dinner party, after school snack or ingredient for a new recipe? Head to the Fantastic Snacks website for endless recipe ideas! You can find Fantastic Snacks nationally in Coles, Woolworths and Independent stores. www.fantasticsnacks.com.au Facebook: Share the Fantastic Instagram: @sharethefantastic

GLUTEN FREE LIVING

ONLINE COURSE

Designed for those with Coeliac Disease or Gluten Sensitivity as well as Family, Friends and Health Professionals

FIRST OF ITS KIND! Whether you were recently diagnosed or have been gluten free for many years, this course will improve your gluten free life!

LEARN MORE

!PYV\ info@yumglutenfree.com.au www .yumglutenfree.com.au

YUM. | DINING OUT

SYDNEY BITES { A SNAPSHOT OF SYDNEY’S TOP GLUTEN FREE EATERIES! }

WHOLEGREEN BAKERY (WAVERLEY) 100% gluten free bakery with products you’ll never believe are gluten free… we’re talking pain au chocolat, croissants, brioche, eclairs, choux, sourdough and so much more!!! Be sure you get in early though because once it’s gone, it’s gone! www.wholegreenbakery.com.au Instagram: @wholegreenbakery

PROVECHO CANTINA (MOSMAN) Provecho offers an entirely 100% gluten free menu that focuses around the principles of being clean, simple and wholesome. Enjoy a relaxed personal service complemented by a great selection of tasty Mexican treats and yummy margaritas. The food is nourishing and high-quality - no nasties, just the good stuff. Hop on over to Instagram for the latest specials, competitions and awesome food shots! www.provecho.com.au Instagram: @provecho_cantina

EGG OF THE UNIVERSE CAFE (ROZELLE) This gorgeous café and combined yoga studio is nearly 100% gluten free. Head downstairs after your yoga class to enjoy a nourishing meal. Egg of the Universe’s owners have coeliac disease in the family so they make it a priority to have delicious safe gluten free options. www.eggoftheuniverse.com Instagram: @eggoftheuniverse

YUM. | DINING OUT

AREPA OZ (ENMORE) 100% gluten free South American street food! These gluten free corn pockets are as authentic as they come – fluffy and delicious Colombian and Venezuelan meal. Best part is, the whole restaurant is GF (apart from a few beer options) so head over and dig in! www.arepa.com.au Instagram: @arepaoz

BARE NAKED BOWLS (MANLY, BRONTE, SURRY HILLS, DEE WHY) Looking for an epic acai or smoothie bowl? Bare Naked Bowls is your one stop shop. They have everything from acai to smoothies to chia bowls, kombucha, raw treats and even adaptogenic drinks! www.barenakedbowls.com.au Instagram: @barenakedbowls

ROUGH & BARE (ST LEONARDS & MONA VALE) Rough & Bare is a 100% gluten free and refined sugar free café that was born out of necessity. Owner, Anthony was chronically ill and found healing through food. Rough & Bare’s menu has everything from delicious gluten free sourdough to a bone broth-based soup. A huge tick YES from us! www.roughandbare.com.au Instagram: @roughandbare

YUM. | HEALTH AND WELLNESS

OATS & COELIAC DISEASE { ACCREDITED PRAC TICING DIETITIAN (APD) AND NUTRITIONIST AND FELLOW COELIAC, RACHEL HAWKINS SITS DOWN WITH US TO CLARIFY THE CONFUSION ON WHETHER OR NOT OATS ARE SAFE FOR THOSE WITH COELIAC DISEASE }

Words Rachel Hawkins, www.thenakedtruthaustralia.com

The toxicity of oats for people with coeliac disease is a point of confusion for most.

Truth be told, the question of whether it is safe to eat oats as part of a strict gluten free diet is a controversial one. The result? Differing recommendations regarding the suitability of oat consumption in a gluten free diet across the globe... and naturally, continued confusion for those living with coeliac disease.

With Autumn in full swing (cue Easter treats, Anzac biscuits and bowls of creamy porridge), there is no better time to discuss this topic and put the question of whether or not it is safe for people with coeliac disease to consume oats to rest by exploring the facts.

What is gluten? Gluten is a term used to collectively describe the protein component (called prolamins) of wheat, barley, rye and oats that are toxic to people with coeliac disease. The prolamins found in each of these grains are slightly different, thus they have different names: Wheat – Gliadin; Barley – Hordein; Rye – Secalin; Oats – Avenin. In people with coeliac disease, the ingestion of these prolamins cause an immune reaction.

Why the confusion with oats? At present, tests for gluten in food can measure gliadin, hordein and secalin but not avenin. This means that there is currently no way to test for gluten in oats.

Accordingly, the Australian Food Standards Code prohibits the use of a ‘gluten free’ claim on oat containing products. Interestingly, Australian Food Standards differ to those in Europe, Canada and the US, where oats can be marketed as ‘gluten free’. It is important to note however, that oats can never truly be gluten free due to the fact they contain avenin. The ‘gluten free’ oats found in

these countries are simply the equivalent of oats labelled ‘wheat free’ in Australia. The ‘wheat free’ label indicates that the product contains pure, uncontaminated oats. This means that the product is free of cross contamination from wheat, rye and barley crops that can occur during the harvesting, processing or packaging of the product. It does not mean that the gluten has been extracted from the oats or they have been genetically modified to be gluten free, as many believe.

Can you eat pure, uncontaminated oats? The evidence tells us that pure, uncontaminated oats are well-tolerated by most people with coeliac disease. However, oat consumption can still trigger a potentially harmful immune response in others.

The difficulty lies in trying to decipher those who react to oats from those who don’t.

Because we know that a small percentage of people with coeliac disease will experience intestinal damage following oat consumption, Australia errs on the side of caution by recommending all oats be completely excluded from a gluten free diet.

However, Europe, Canada and the US disregard this small percentage of people and say that pure, uncontaminated oats be included in the gluten free diet of those with coeliac disease.

It is important to note that the absence of physical symptoms following oat consumption does not mean that they are safe for you to eat. Internal bowel damage can still occur despite the absence of physical symptoms. This is why, in Australia, it is recommended that all people with coeliac disease be tested to determine whether or not they can tolerate pure, uncontaminated oats.

How can you get tested? While getting tested is a lengthy process, most would agree that being able

to dig in to a warm bowl of creamy porridge in the cooler months is worth it. The first step involves having an endoscopy and small bowel biopsy to confirm that any damage to your small intestine (which may have occurred prior to your coeliac diagnosis) has resolved from following a strict gluten free diet. The result of this biopsy is used as a baseline measurement, so you must have a healthy biopsy result to proceed with testing. This can take up to 12 months after commencing a strict gluten free diet.

Once you have a healthy biopsy result you can start to introduce pure, uncontaminated oats into your diet. It is recommended that 50-70g of pure, uncontaminated oats be consumed every day for roughly a three month period.

After this exposure period, you must return for another endoscopy and small bowel biopsy to test whether any intestinal damage has occurred. If your biopsy result is unchanged from your first, then this

indicates you tolerate pure, uncontaminated oats well and can continue to include them in your gluten free diet. However if not, then unfortunately oats trigger an immune response in your body so you must permanently exclude them from your diet.

So where can you purchase pure, uncontaminated oats? Pure, uncontaminated oat products were once impossible to find in Australia, however some brands are now being imported to Australia due to increased demand. The only downside is that they are more expensive than regular oats, but heightened prices on gluten free products is nothing new. Check out your nearest health food or hop online to order yours.

Only proceed with this test under the guidance of a medical professional and take all necessary steps required to ensure your health is your top priority. If oats aren’t in your future, try porridge made with quinoa, quinoa flakes, buckwheat or ground nuts.

MERRY MAKING GOODIES Recipes Emma and Carla, www.themerrymakersisters.com

YUM. | MERRYMAKER SISTERS

SPICED PEAR QUINOA PORRIDGE {

INGREDIENTS

}

1 pear grated 1 cup water 1/2 cup coconut milk (carton) 1/2 cup quinoa 1 Tbsp chia seeds 1 tsp cinnamon 1 tsp honey or rice malt syrup 1 tsp 100% vanilla extract 1/2 tsp nutmeg TOPPINGS nut butter chopped nuts extra pear

Rinse the quinoa under cold running water until the water runs clear. Add the quinoa and water to a saucepan, bring to the boil, cover and lower the heat to simmer for 10 minutes. The water will absorb. Add the milk, pear, chia, vanilla, sweetener, spices and stir.

Cook and stir for a further 5-7 minutes or until the quinoa is nice and soft. Spoon into bowls and serve with pretty toppings! { NOTE } Don’t like pear? Simply swap to apple or a cup of berries! + Serves 2 + Preparation: 10 mins. Cooking Time: 20 min.

GLUTEN FREE

DAIRY FREE

EGG FREE

VEGAN

SOY FREE

YUM. | MERRYMAKER SISTERS

PRAWN PAD THAI {

INGREDIENTS

}

150 g (5 oz.) mung bean sprouts 20 green prawns, peeled, tails on 3 cloves garlic crushed 3 shallots (scallions) chopped 2 carrots peeled and spiralized or peeled lengthways 1 zucchini spiralized or peeled lengthways 1 egg 1 lime juiced 1/4 cup cashews 1/4 cup fresh coriander (cilantro) chopped 2 Tbsp sesame seeds 2 Tbsp fish sauce 2 Tbsp coconut aminos or tamari sauce 1 Tbsp honey or rice malt syrup 2 cm (1 inch) fresh ginger grated coconut oil

In a frypan on medium, heat a little coconut oil, add prawns and cook for 3 to 4 minutes. Remove prawns from pan and set aside. Add a little more oil if required and sautĂŠ the shallots, ginger and garlic for 2 minutes. Crack the egg into the pan and stir for about a minute, it should just start to cook. Add the bean sprouts, carrots and zucchini and cook for another minute. Add the prawns back into the pan along with fish sauce, coconut aminos, sweetener, lime juice and stir fry to mix all ingredients. Top with nuts, sesame seeds and fresh coriander. { TIP } You could swap the carrot and zucchini noodles for kelp noodles. Super yum and super good for you! + Serves 4 + Preparation: 25 min. Cooking Time: 10 min.

GLUTEN FREE

DAIRY FREE

YUM. | MERRYMAKER SISTERS

SALTED CARAMEL MACADAMIA TART {

INGREDIENTS

}

FOR THE BASE

1/2 cup coconut oil

100 g (3 ½ oz) pitted medjool dates

1/4 cup tahini

2 cups desiccated coconut

1 Tbsp 100% maple syrup (optional)

1 cup macadamias

1 Tbsp 100% vanilla extract

1/4 cup coconut oil

pinch of salt

1 tsp 100% vanilla extract

FOR THE TOPPING

pinch of salt

1 cup macadamia nuts

FOR THE FILLING

2 Tbsp maple syrup

100 g (3 ½ oz) pitted medjool dates

pinch of salt

1/2 cup coconut milk (canned)

Start with the topping! Preheat oven to 180°C (350°F) and line a baking tray with baking paper. Place the macadamia nuts onto the tray, drizzle with maple syrup and sprinkle with salt. Place into the oven for 10 minutes or until just golden, allow to cool completely (don’t taste test them all!). Let’s get onto the tart! Line or grease a 24 cm (10 inch) tart tin. Start with the base. Place the dates, coconut oil and vanilla into a blender or food processor, whiz until a smooth paste forms. Add the macadamias, coconut, salt and whiz again until just smooth. Press the base into the tart tin evenly. Don’t forget the sides! Bonus tart tip: to make your base really strong, be sure to build up the base where the bottom and sides meet.

Place into the freezer. Now onto the filling! Place all the ingredients into your blender (no need to rinse) and whiz until smooth. This will take around 5 minutes. Take the base out of the freezer and pour the filling into the base, shake carefully to even out. Evenly place cooled caramel macadamia nuts on top of the filling. Place into the freezer for 2 hours or until set. Once the tart is set, carefully lift out of the tin, slice and enjoy! { TIP } Be sure to freeze leftovers, because eating an entire salted caramel tart sounds like a good idea… but it isn’t (we promise… it isn’t). + Serves 12 + Preparation: 1 hr. Cooking Time: 2 hrs.

GLUTEN FREE

DAIRY FREE

EGG FREE

VEGAN

SOY FREE

GOOD FOR THE GUT, AND SOUL Recipes/Photography Jordan Pie, www.reallifeofpie.com

YUM. | JORDAN PIE

CREAMY CINNAMON HOT CHOCOLATE {

INGREDIENTS

}

1 cup coconut milk 1 cup filtered water 3/4- 1 Tbsp cacao powder A small pinch of salt 1 Tbsp gelatin powder (bloomed in 1/4 cup of water) 1 Tbsp grass-fed butter or ghee 1/2 Tbsp MCT or coconut oil (optional) 1-2 tsp cinnamon 1/2 tsp vanilla Sweetener of your choice to taste

. Add all ingredients to a small saucepan + your sweetener to taste and heat on a low heat until the gelatin has dissolved completely.

When the mix is ready, pour it into a blender and blitz for 30 seconds to 1 minute until creamy and frothy. Pour into 2 mugs, sprinkle with extra cinnamon and enjoy immediately. .+ Serves 2 + Preparation: 2-3 min. Cooking Time: 3 min.

GLUTEN FREE

EGG FREE

SOY FREE

NUT FREE

SUGAR FREE

YUM. | JORDAN PIE

THE EASIEST CAULIFLOWER PIZZA CRUST {

INGREDIENTS

}

2 cups grated cauliflower (has to be grated, don't use cauliflower rice) 2 Tbsp coconut flour 4 organic eggs 1-2 Tbsp psyllium husk 3/4 tsp salt 1/2 tsp turmeric powder 1/2 tsp garlic powder (optional)

Preheat the oven to 180°C and line a pizza tray with baking paper. Add all the pizza base ingredients to a bowl and combine. Set this aside for a few minutes to allow the coconut flour and psyllium husk to absorb the liquid. Now scoop all of the pizza dough mix out and onto the baking paper. It will be a little wetter than a normal dough, but oil your hands up with a little coconut oil and mould the dough into a round pizza base evenly using your hands. Now place it in the oven and bake until its golden brown. Pull it out of the oven and top with your chosen toppings. Add it back to the oven and bake until the toppings are ready, or cheese has melted. Remove from the oven. To make sure the base doesn't go mushy, you can transfer the pizza onto a wire rack to let it breathe a bit. Slice and enjoy immediately. + Makes 1 large pizza + Preparation: 5 min. Cooking Time: 25-30 min.

GLUTEN FREE

DAIRY FREE

SOY FREE

NUT FREE

SUGAR FREE

YUM. | JORDAN PIE

PINK LEMONADE CHU CHU’S {

INGREDIENTS

}

250g organic cashews (activate them if you have gut issues) 2 cups collagen powder 1/2 cup lemon juice (2 lemons juiced) zest of 2 lemons 3/4-1.5 tsp organic beetroot, strawberry or raspberry powder (the more you add the darker in colour they become) 4-6 drops quality lemon essential oil (optional, although it helps to enhance the lemon flavour) 2 Tbsp coconut oil 1/4 - 1/3 cup of powdered Lakanto * to taste (start with 1/4 cup and add more if desired) 2 tsp ginger powder (optional)

If you’ve never made these before, the reason I call them ‘Chu Chu’s’ is because they have a similar texture and chewiness to that of a caramel or Starburst lolly. These chu chu’s make a wonderful sugarfree, gut lovin’ snack AND you can make them in under 5 minutes. The hardest part is waiting for them to ‘set’. Line a container with baking paper. Add the cashews, 1 cup collagen and ginger powder (if adding it in), 1/4 cup lakanto and ¾ tsp of beetroot or berry powder to your food processor. Blitz the mixture together until it resembles a flour. Add in the coconut oil, lemon juice and another 1/2 cup of collagen.

Blend until combined. Scrape down the sides of the bowl. Taste the mixture, add a touch more powdered lakanto or the beetroot or berry powder if you would like it a darker pink colour. Add in a few drops of lemon essential oil and the remaining collagen powder. Re-blend until it reaches a very thick, sticky mix.

Scoop the mixture into a pre-lined container. Place in the freezer to set. When it’s ready, thaw the chu chu slab for 3-5 minutes, slice and serve. Store in the freezer as it melts very quickly. { NOTE } You can swap the lemon juice and zest for pink grapefruit juice/ zest and use grapefruit essential oil, then you would have the most delicious Pink Grapefruit Chu Chu’s, if that’s your thing. *You can purchase lakanto from www.au.iherb.com. Feel free to change the lakanto sweetener to a powdered sweetener of your choice such as a quality erythritol, xylitol or stevia powder (all to taste). + Makes roughly 18 triangles + Preparation: 5 min. Freezing Time: 1-2 hr.

GLUTEN FREE

DAIRY FREE

EGG FREE

SOY FREE

SUGAR FREE

YUM. | SOFIE VAN KEMPEN

GROW WITH YOUR GUT { HOW EATING SEASONAL FOODS POSITIVELY BENEFITS YOUR GUT HEALTH AND WHAT TO GROW ALL YEAR ROUND }

Words Sofie van Kempen, www.sofievankempen.com

Sofie is a nutritionist, foodie, passionate gut health advocate, chicken mumma, suburban farmer and the brains behind her workshop business.

Sofie has certainly experienced her own health struggles when it comes to gut health and women’s health and has found improvements through food. She loves to cook wholesome food based on ingredients your grandparents would recognise as food. Sofie believes that being well, healthy and happy begins in the gut and loves to demonstrate just how simple that can be.

It’s safe to say my partner, Farmer Tom is the green thumb in this bad-ass duo (yes, I am a selfproclaimed bad-ass). Tom grows the veggies; I cook the veggies. Tom and I kind of go together like peas and carrots really.

Whilst not experts, we have a pretty awesome garden set up so we (aka Farmer Tom) are obviously doing something right. We aim our grow platform towards organic, spray free produce and sustainable practices. My health conditions drastically improved after switching to an ‘organic’ lifestyle and I haven’t looked back since.

BUYING SEASONAL FOR GUT HEALTH There are a variety of reasons why eating seasonal produce can improve your health, gut microbiome and also confidence in the kitchen.

Seasonal eating increases the variety of vegetables, fruits and herbs in our daily intake. It also challenges us to get more creative in the kitchen and expand our horizons on ways to consume real food.

Eating seasonal actually increases the nutrient density of food! This is because the produce is harvested at the peak time as well as being consumed at its freshest. It is currently being studied to prove that eating seasonal increases the diversity of healthy bacteria in your gut. We need lots of good

bacteria in our gut and a diversity of bacteria to keep us happy, healthy and thriving with a robust immune system.

Food grown in season can grow without much human assistance, such as pesticides, herbicides or genetic modification, as the climate is already ideal.

Seasonal food is most likely to be grown locally as well which reduces the load on our environment when it comes to transport such as ‘food mileage’ and storage time.

FARMER’S MARKETS & FOOD CO-OPS If growing your own isn’t possible or realistic for you, we recommend shopping at your local famer’s markets or food co-ops. You’ll be supporting local farms by purchasing from their most recent harvest and the food will actually have a higher nutrient density. I only harvest from our garden when we’re ready to eat it.

Buying seasonal also means that your organic food will be more affordable as the farmers aren’t trying to force foods to be grown all year round.

That is why the price of fruits, veggies and herbs can sky rocket throughout the year.

GROW EASY FOOD ALL YEAR ROUND 1. Kale 2. Silverbeet 3. English Spinach 4. Peas 5. Spring Onions 6. Garlic & Onions 7. Tomatoes You don’t need to have a veggie patch in your backyard to grow your own produce. A couple of pots on your balcony or planter trays on your windowsill will do the trick.

You just need nutrient rich soil, a little water each day, continuous harvesting and a lot of tender loving care. Find seedlings or seed packets at the markets, read the back and away you go!

Recipes Sofie van Kempen, www.sofievankempen.com

Photo Sarah Bell | Nourished Photography Studio

NOURISHING TREATS

YUM. | SOFIE VAN KEMPEN

PALEO ANZAC BISCUITS {

INGREDIENTS

}

1 cup fine/desiccated coconut 1 cup almond meal 3/4 cup flaked almonds (crushed up) 1 egg 1/4 cup ghee, oil or butter 1/4 cup pure maple or raw honey 1 tsp cinnamon 1 tsp ginger 1 tsp baking powder teenie weenie bit of salt (it’s like swearing - it enhances everything)

Preheat oven 120°C fan forced and line a baking tray. Add all ingredients into a bowl and combine well. Roll into balls and press out into approximately 16 biccies. Bake for 30-35 minutes until golden brown. Allow to cool completely before devouring all 16. They also freeze well so you can hide them from yourself and others in the house, if required. { TIP } You could totally make these chocolate with some cacao powder or just add in some choc chips. You do you, but these are great ideas!

+ Makes 16 + Preparation: 10 min. Cooking Time: 30-35 min.

GLUTEN FREE

DAIRY FREE

SOY FREE

YUM. | SOFIE VAN KEMPEN

HOT CROSS BUNS {

INGREDIENTS

}

BUN

250g / 1 cup boiling water

CROSS MIX

130g / 1 cup dried fruit (and/or chocolate, mixed nuts)

300g / 2 cups brown rice flour

1/2 cup GF self-raising flour

130g / 1 cup tapioca starch

1/2 cup water

1/2 cup boiling water or juice of an orange

2 tsp baking powder

SPICED GLAZE

1 tsp baking soda

2 tsp active yeast

75g / 1/3 cup rapadura sugar

juice of orange or 1/2 cup boiling water

6g / 2 tsp cinnamon

2-3 Tbsp coconut/rapadura sugar

1/2 tsp allspice

1 tsp cinnamon

3 eggs (at room temperature)

1/2 tsp mixed spice

1/2 tsp allspice

20g /1/4 cup psyllium husk

1.5 tsp sea salt

1/2 tsp vanilla essence/bean

1 tsp xantham gum

zest of orange or lemon

1 tsp rapadura/coconut sugar 120g / 1/2 cup warm water or nut milk

BUN MIXTURE: Boil a full kettle of water to be used throughout the recipe. Line a tray with baking paper.

Fill a large bowl with boiling water and store in your OFF oven to prepare the oven for the bun rising process. Plump dried fruit with half a cup of either boiling water or warmed orange juice and allow it to sit until required. ACTIVATE YEAST: Mix the yeast, sugar and warm water together and set aside.

THICKENERS: In separate bowl weigh psyllium, add xanthum gum, whisk through the eggs and pour in the boiling water. Allow to thicken for two minutes. In another bowl, weigh the dry flour ingredients and whisk together until combined and without lumps. Combine the activated yeast and thickeners through the dry flour ingredients to form a dough. Mix for a couple of minutes until well combined - mixture will be quite sticky, however not overly wet. Once combined fold through dried fruit & orange zest. Transfer dough onto a floured bench - use a small amount of plain rice flour on the bench and on your hands to avoid sticking.

You do not need to knead the dough, simply shape the dough ready to cut into buns. Cut dough into 8 - 12 buns with a wet knife or dough scraper, shape and place on the baking tray approx 2 cms apart from one another. Let dough rest in the oven with door closed for at least an hour to rise. The buns will nearly double in size and push up against one another. Once dough has risen and is ready to bake, cross buns with crossing mix. Preheat oven to 200°C and bake buns for 25 minutes - until golden brown. Transfer buns to wire rack and glaze with spiced glaze mix. Allow to cool before cutting into the buns to stop them from becoming doughy. Store in an airtight container on the bench or in the fridge for 3 - 4 days. Best when served toasted & drizzled with honey, of course!

CROSS MIXTURE: Combine flour and water and add into a piping bag or zip-lock with the corner cut.

SPICED GLAZE: Use liquid of choice, add sugar, cinnamon and allspice. Heat glaze over the stove to dissolve sugar, if using juice. + Makes 8-12 + Preparation: 30 min (+ 1hr rise time). Cooking Time: 25 min.

GLUTEN FREE

DAIRY FREE

EGG FREE

VEGAN

SOY FREE

Photo Sarah Bell | Nourished Photography Studio

SWEET, SAVOURY AND SOULFUL Recipes/Photography Emily Pruitt, w w w.solefirewellness.com

Y U M . | E M I LY P R U I T T

HOT CROSS BUN BLISS BALLS {

INGREDIENTS

}

1 cup dry roasted cashews

CASHEW CREAM CROSSES

1/2 cup dry roasted almonds

1/2 cup dry roasted cashews

12 medjool dates, de-seeded

1/4 cup room temp/warm water

1 Tbsp allspice*

2 Tbsp fresh lemon juice

1/3 cup dried cranberries

1 Tbsp coconut oil, melted

1 generous pinch of course ground sea salt

1-2 tsp maple syrup, to taste, if desired 1 pinch course ground sea salt

HOT CROSS BUN BLISS BALLS: Place the cashews, almonds, dates and allspice into your food processor and blend until combined. Use a spatula to scrape down the sides, the mixture should resemble a sticky ‘dough’. Add the cranberries and gently pulse through. Using your hands, roll the mixture into balls and place in the fridge to set.

TO MAKE THE CASHEW CREAM:** Using a high speed blender, blitz the warm water, lemon juice and cashews until smooth.*** Now add the coconut oil and blend to combine. Taste and add optional maple syrup, if desired. Use a thin butter knife, spoon or preferably a piping bag, drizzle on crosses. Chill for at least half hour in freezer to set. Enjoy! { NOTE } *If you don’t have Allspice on hand, sub 1 ½ tsp. cinnamon, 1 ½ tsp cloves and 1/2 tsp nutmeg. **Alternatively, you can roll the balls in desiccated coconut and skip the crosses. ***Depending on the power of your blender, you may need to soak the cashews for a few hours to soften them before blending. If doing this step, make sure to drain the soaking water and use fresh when making the Cashew Cream. { NUT FREE OPTION } Replace cashews and almonds with equal parts desiccated coconut and use coconut butter for the cream crosses. + Serves 8-10 + Preparation: 15 min.

GLUTEN FREE

DAIRY FREE

EGG FREE

VEGAN

SOY FREE

SUGAR FREE

Y U M . | E M I LY P R U I T T

CRISPY SAGE POTATOES {

INGREDIENTS

}

800g potatoes, washed 20-30 fresh sage leaves (1 bunch)* 1/3 cup extra virgin olive oil, divided (3 Tbsp & 2 Tbsp) Sea salt OPTIONAL, TO SERVE apple cider vinegar

Place potatoes into a pot and fill with water, add roughly 1/2 Tbsp sea salt, cover and bring to a boil.

Cook potatoes for 20-25 minutes, or until tender. Drain and place on a lined baking tray.

Pre-heat your oven to 200ยบC/400ยบF, fan-force preferable.

Once potatoes have cooled slightly, use a potato masher or a wide fork and gently smoosh each to widen the surface area. Drizzle the potatoes with 3 Tbsp olive oil and pop into the oven, bake for 20 minutes.

Now, lay the sage out across the baking sheet with the potatoes and drizzle with 2 more Tbsp oil, making sure to coat the sage. Generously salt both the potatoes and sage and pop back into the oven for a further 10-15 minutes, until sage is crispy.

Serve with a side of apple cider vinegar for dipping or drizzling (don't just pour it on top or the sage could go soggy) and sprinkle across the purple sage blossoms if using. Enjoy! { NOTES } *If you happen to find sage with the purple blossoms still attached, just separate them from the leaves and set aside to add after roasting. I got mine from locals New View Farmers based in Stanthorpe, QLD. + Serves 6-8 + Preparation: 35 min. Cooking Time: 35 min.

GLUTEN FREE

DAIRY FREE

EGG FREE

VEGAN

SOY FREE

NUT FREE

SUGAR FREE

Y U M . | E M I LY P R U I T T

NUT FREE ANZAC BISCUITS {

INGREDIENTS

}

1 cup tigernut flour, sifted 1/2 cup sliced/diced tigernuts* 1 cup (fine) shredded/desiccated coconut, unsweetened 1/2 cup (large) coconut flakes, unsweetened 1/2 cup coconut oil 1/4 cup + 1 Tbsp honey** 1/2 tsp bicarb soda

Sift your tigernut flour into a large bowl and add the diced/sliced tigernuts, shredded coconut and coconut flakes into bowl and stir to combine. In a small saucepan, pour in the honey and coconut oil and heat on low, until melted. Add the bicarb soda and stir until dissolved (mixture looks a bit cloudy, this is normal). Pour the melted liquid mixture into dry ingredients, and stir together until well-combined.

Place a long piece of baking paper on the counter and scoop the mixture onto paper. Roll or knead into a 'log' shape, about 1 foot long, and place into the freezer until solid, about 30 minutes. Preheat your oven to 160ยบC/320ยบF and line 2 baking trays with baking paper. Once the 'log' is solid, using a kitchen knife, slice into rounds about 1cm thick and place them 2cm apart on the baking trays. Bake for 10-12 minutes or until golden brown. Remove from oven but do not remove from the baking tray, they will be very soft and need to be left to cool for 10 minutes or longer to harden. (Nibbling on them while they're cooling is totally justified and to be expected!). Store in fridge and enjoy served with homemade coconut milk. { NOTE } * You can either purchase pre-diced tigernuts, or slice whole, peeled, tigernuts yourself. I have experimented with both varieties and found the mouthfeel of the tigernuts that I sliced myself to be more similar to that of traditional oats used in an Anzac, but both will work well in this recipe. ** I used local raw Australian honey. I recommend using raw honey if possible for both its nutritional benefits, deep flavour (mimicking golden syrup), as well as yielding the most consistent result in this recipe. + Makes 8-12 + Preparation: 50 min. Cooking Time: 10-12 min.

GLUTEN FREE

DAIRY FREE

EGG FREE

SOY FREE

NUT FREE

LIVE LIFE NOURISHED

Photo Casey-Lee Lyons

Recipes, Casey-Lee Lyons, www.livelovenourish.com.au

Y U M . | C A S E Y-L E E LYO N S

EASTER BUNNY PANCAKES {

INGREDIENTS

}

3/4 cup mashed overripe banana 1/2 cup milk/nut mylk 1 large free range egg, whisked 1/2 cup buckwheat flour 1 tsp baking powder 1/2 tsp cinnamon 1/2 tsp vanilla extract

EASTER EGG BLISS BALLS

Coconut oil for cooking Pure maple syrup to serve Fresh banana slices to decorate Yoghurt to decorate (I use coconut yoghurt)

{ INGREDIENTS }

1/4 cup raw almonds, soaked overnight

Desiccated coconut to decorate

1/4 cup raw cashews, soaked overnight In a mixing bowl combine banana with milk and egg. Add buckwheat flour, baking powder, cinnamon and vanilla and combine well.

1/2 cup organic desiccated coconut

Heat coconut oil in a frying pan and cook pancakes into shapes to create an Easter bunny.

(You will need 1 one round head, 1 round body, 2 long ears, 2 small feet and 1 small round tail).

Cook for 1 minute each side or until cooked.

2 Tbsp rice malt syrup (or natural sweetener of choice)

Assemble shapes to create an Easter bunny.

Decorate with banana slices for feet and yoghurt and coconut on the tail. Serve with maple syrup.

1 Tbsp cacao powder

+ Serves 2 + Cooking Time: 10 min.

GLUTEN FREE

DAIRY FREE

SOY FREE

SUGAR FREE

NUT FREE

30g chopped cacao butter, softened 3 Tbsp premium coconut milk

1/4 cup almond meal 1/4 cup cashew meal 1 tsp vanilla extract

Drain and rinse soaked nuts. In a high powered blender blitz almonds, cashews, coconut, cacao butter, coconut milk and rice malt syrup until well combined (some texture is ok). Transfer mixture to a mixing bowl. Add almond meal, cashew meal and vanilla and combine well. Halve mixture and add 1 Tbsp cacao powder to one portion. Mix well. Shape tablespoon portions of each into round balls. Transfer to fridge to set.

Keep in an air-tight container in refrigerator until ready to eat. + Makes 18-20 + Preparation: 15 min.

GLUTEN FREE

DAIRY FREE

EGG FREE

VEGAN

SOY FREE

SUGAR FREE

Photo Sarah Bell | Nourished Photography Studio

Olive & Joy diamond heart tea towel, $29 www.oliveandjoy.com

Y U M . | C A S E Y-L E E LYO N S

QUINOA, ALMOND AND AVOCADO SALAD {

INGREDIENTS

}

1 ½ cups quinoa 1/2 small red onion, finely diced 1/2 cup (packed) flat leaf parsley, chopped 1/2 cup (packed) mint leaves, chopped 1 avocado, diced 3 Tbsp extra virgin olive oil Zest & juice of 1/2 orange Zest & juice of 1/2 lime 1/3 cup organic cranberries 1/3 cup dry roasted almonds, chopped 1/4 cup flaked almonds, toasted Himalayan salt and pepper

To cook quinoa, rinse under running water and drain. Discard water. Soak quinoa in water for 15 minutes. Drain and discard water. On a stove top bring to the boil soaked quinoa with 1 ½ cups water.

Reduce to a simmer and cover with lid. Cook for 10 -15 minutes or until water is absorbed. Remove from heat and leave to stand with lid on for 10 minutes. Fluff quinoa with a fork.Set aside to cool. In a mixing bowl combine quinoa, onion, parsley, mint and avocado.

In a small bowl combine olive oil, orange zest and juice, lime zest and juice and a pinch of salt and pepper.

Pour dressing into salad and mix through. Adjust seasoning. Toss through cranberries and roasted almonds. Sprinkle with flaked almonds just before serving. + Serves 6-8 + Cooking Time: 15 min.

GLUTEN FREE

DAIRY FREE

EGG FREE

VEGAN

SOY FREE

SUGAR FREE

Photo Samantha Pickthall

Olive & Joy diamond heart tea towel, $29 www.oliveandjoy.com

Y U M . | C A S E Y-L E E LYO N S

LOW CARB GLUTEN FREE HOT CROSS BUNS {

INGREDIENTS

}

6 Tbsp (120ml) freshly squeezed orange juice

2 ½ cups almond meal 5 Tbsp psyllium husk

2 Tbsp maple syrup

3 tsp coconut flour

Zest of 2 oranges

2 tsp baking powder

2 tsp vanilla extract

2 tsp ground cinnamon

50g dark chocolate, chopped

1 ½ tsp all spice

1/3 cup macadamias chopped

1/2 tsp nutmeg

CROSSES:

1/4 tsp ground cloves

50g dark chocolate

200ml hot water

1 Tbsp macadamia nut butter

6 egg whites

Preheat oven to 180°C. Line a baking tray. In a mixing bowl combine dry ingredients. In a separate mixing bowl whisk egg whites until frothy. Add in orange juice, maple syrup, orange zest and vanilla extract. Set aside. Pour hot water into dry ingredients and mix through. Stir in wet mixture and combine.

Fold through chocolate chips and macadamias. Shape dough into 6 buns. Mixture will be wet so work quickly and use floured hands (coconut flour) to assist. Place buns onto baking tray slightly touching each other. Bake in oven for 25- 30 minutes or until golden on top and cooked through. Allow to completely cool. Once buns are cool, melt dark chocolate with macadamia nut butter. Spoon into a piping bag and make crosses on top of buns. Store in fridge to set chocolate and until ready to eat. { OPTIONS } Add chopped dates or organic dried fruit. + Makes 6 large buns + Preparation: 15 min. Cooking Time: 25 min.

GLUTEN FREE

DAIRY FREE

SOY FREE

AUTUMN DELIGHTS Recipes/Photography Anneke L Coetzee www.instagram.com/lemonswiththyme

YUM. | ANNEKE L COETZEE

THAI CURRY VEGETABLES IN BAKED PUMPKIN BOWLS {

INGREDIENTS

}

(scoop out only the cream/milk, discard the water or use for something else)

2 tiger pumpkins or acorns

1 tsp onion powder

CURRY VEGETABLES:

1 tsp pink himalayan salt

1 Tbsp olive oil

1/2 tsp black pepper

1 onion (chopped)

1/4 tsp paprika

1/4 red pepper (chopped)

pinch cayenne pepper

1/4 green pepper (chopped)

1 tsp dried basil

4 garlic cloves (chopped)

1/2 tsp ginger powder

1 Tbsp coconut aminos/gluten free organic soy sauce

1 sweet potato or 1 cup butternut squash (cubed)

1/4 tsp mustard powder

1 tsp rice or coconut vinegar

SAUCE:

1 tsp maple syrup

1/2 cup broccoli (chopped)

1 Tbsp coconut oil

1/2 cup cauliflower (chopped)

2 dried chillies

1 zucchini (cubed)

2 cloves chopped garlic

1/4 cup chopped fresh basil leaves (mix in at the end when sauce is done)

1 tsp grated ginger

1 tsp grated ginger

SEASONING MIX:

1 small tomato (chopped)

1 tsp garlic powder

1 can coconut milk/cream

1 cup bone broth 1 Tbsp thai green curry paste 1 Tbsp thai red curry paste

GARNISH: 1/4 cup chopped cilantro

ROASTED PUMPKIN BOWLS: Preheat oven to 210ºC/410ºF. Remove tops of pumpkins and scoop out the seeds. Rub inside of pumpkin with olive oil and sprinkle with salt.

Bake in oven for 30 minutes or until inside is soft.

VEGETABLES: Place parchment paper on a sheet pan and add chopped vegetables.

Sprinkle with seasoning and 2 tablespoons olive oil. Mix well and spread out on sheet pan.

Bake in oven for 20 minutes.

SAUCE: Add 1 tablespoon coconut oil to pan/skillet. Add chopped garlic, ginger, tomato and 2 dried chillies and sauté for 3 minutes. Scoop out only the coconut milk/cream from can (discard or save the water). Add coconut milk/cream and the rest of the sauce ingredients (except fresh basil) to a mixing bowl. Mix well.

Add to pan and let simmer for 5 minutes. Add oven baked vegetables to sauce pan with fresh basil and mix gently until vegetables are coated with sauce. Serve inside pumpkin bowls and sprinkle with chopped cilantro. Can also be served with brown rice. + Makes 10 chocolates + Preparation: 15 min. Cooking Time: 50 min.

GLUTEN FREE

DAIRY FREE

EGG FREE

SOY FREE

NUT FREE

YUM. | ANNEKE L COETZEE

APPLE ROSE HUMMINGBIRD MUFFINS {

INGREDIENTS

}

1 ½ cups gluten free flour

1 cup mashed ripe bananas, at room temperature (about 2 medium bananas)

1 teaspoon baking powder

1/4 cup finely chopped fresh pineapple

1 teaspoon baking soda

1/4 cup pineapple juice, from fresh pineapple

1/2 tsp xanthan gum (omit if gluten free flour blend already have xanthan gum)

2 teaspoons pure vanilla extract

1/2 cup chopped pecans

1/4 cup avocado oil

1 teaspoons ground cinnamon

APPLE ROSES:

1/4 teaspoon nutmeg

4 - 5 red fuji or gala apples

1/2 teaspoon salt

1/2 teaspoon cinnamon

2 large eggs, at room temperature

2 cups hot water

1 cup organic raw sugar

Preheat oven to 175°C/350°F. Bake chopped pecans in a single layer on a baking sheet for about 6-8 minutes, until lightly toasted and fragrant. Stir as needed (this step makes a huge difference in how delicious the pecans taste!). Let cool. Line muffin pan with cupcake liners. In a medium bowl whisk flour, baking powder, baking soda, xanthan gum, cinnamon, nutmeg and salt. In a separate large bowl beat eggs until lemon colored. Add sugar and beat 1-2 minutes until smooth and thick. Add bananas, pineapple, pineapple juice, and vanilla and mix until well combined. Scrape bowl. Add flour mixture and oil and mix or beat at medium-low speed for about 30 seconds, scraping down bowl as needed. Do not over mix. Fold in chopped pecans. Fill muffin liners 3/4 of the way.

INSTRUCTIONS FOR APPLE ROSES: Cut the apples in quarters and remove the core. Slice quarters thinly. Sprinkle apples with cinnamon and cover with hot water. Let sit for 7-10 minutes until soft and pliable. Roll one apple slice in a tight coil to create the centre of the rose. Place it on a flat surface and wrap a second apple slice around the first one. Continue adding slices of apples around the perimeter, making sure to overlap each petal slightly to get a nice rose effect. About 9-11 thin slices to form the rose. Gently press the rose into each muffin dough.

Bake at 175°C/350°F for 25-30 minutes, or until a toothpick comes out clean. Let muffins cool completely. Use a kitchen brush to coat roses with sugar water to add shine. Enjoy! + Makes 12 muffins + Preparation: 30 min. Cooking Time: 30 min.

GLUTEN FREE

DAIRY FREE

SOY FREE

YUM. | ANNEKE L COETZEE

AUTUMN PEAR BREAKFAST BOWL {

INGREDIENTS

}

2 large frozen bananas

1/2 tsp maca powder

1 Tbsp chia seeds

6 Tbsp pumpkin purĂŠe

1/2 cup coconut milk yogurt

TOPPINGS:

1/3 cup almond milk

pear cut in thin slices

1 tsp almond butter or cashew butter

orange slices

2 dates

pumpkin seeds

1 tsp orange zest

hemp seed

1 tsp vanilla protein powder

chia seeds

1/4 tsp turmeric

cacao nibs

1/4 tsp ground ginger

shredded coconut

1/4 tsp nutmeg 1/4 tsp cinnamon

Cut dates in quarters and soak in 1/4 cup hot water for 2 minutes. Drain water.

In a food processor add bananas, chia seeds, coconut milk yogurt, almond milk, almond butter, dates, orange zest, vanilla protein powder, turmeric, ginger, nutmeg, cinnamon, maca powder. Pulse until smooth. Scrape from the sides and keep pulsing. About 3- 4 minutes until banana is smooth. Add pumpkin puree and mix well. Scoop into bowls.

YOGURT PATTERN INSTRUCTIONS: Place 2 tablespoons coconut yogurt in a small zip lock bag. Cut a tiny hole at the one end. Pipe thin lines about an inch apart horizontally. Take a toothpick and draw lines up and down vertically running through the horizontal yogurt lines to make the effect seen in the picture. Add toppings: thinly sliced pears, orange slice, hemp seeds, chia seeds, pumpkin seeds. + Serves 2 medium bowls + Preparation: 15 min.

GLUTEN FREE

DAIRY FREE

EGG FREE

VEGAN

SOY FREE

SUGAR FREE

NEXT ISSUE WINTER - 08 JUNE 2019

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