yum. Gluten Free Magazine Winter 2019

WINTER 2019

N E W + T R E N D I N G | DI NI NG OU T | GLUTEN F REE REC IPES | L ATEST PROD U CT S

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

AUSTRALIA 0%

M E AT

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NED & M ADE

READY IN EAL

Battered Chicken Nuggets Honey Sauce

Battered Pork Balls Sweet and Sour Sauce Vegetable Garnish

Serving suggestions

PRODUCE

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

http://newchinesegarden.com.au/stockists

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Serving suggestion

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5-1

5 mins

Find us on Facebook @Newchinesegardenmeals

Find us on Facebook @Newchinesegardenmeals

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Ready in 15 minutes

What’s Included: What’s Included:

TRALIAN AUS

(Selected meals only

M E AT

10 Pieces - 350 grams

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GLUTEN FREE

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SPRING AUSTRALIA 0% ROLLS 10

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HONEY CHICK EN

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The taste of distinction.

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The taste of distinction.

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NEW CHINESE GARDEN

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NEW CHINESE GARDEN

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CONTENTS {

Y U M . G L U T E N F R E E M A G A Z I N E – J U LY I S S U E 2 0 1 9

10

NEW & TRENDING

Mealtime Ready

11

PRODUCT SPOT

Food for the Soul

12

DANIELLE WALKER

Grain Free Goodness

22

TERESA CUTTER

Become a Healthy Chef

28

BIZ PROFILE

Melinda’s Gluten Free Goodies

32

44

I’ve Been Glutened, Now What?!

Tummy Warmers

HOW TO

34

MARTYNA ANGELL

50

RACHAEL FINCH

FANTASTIC SNACKS

Live Like Finch

Flippin’ Fantastic Recipes

40

54

Top Fitness Snacks

Gut Health Tips & Tricks for Winter

FIT FOOD

41

COOKBOOKS

What’s On the Shelf

WELLBEING

66

KEIRA RUMBLE

Rumble Your Tastebuds

72

CREATE COOK SHARE

Escape the Chill

56

CHRYSTAL CARVER

Baking Up a Storm

42

}

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CASEY-LEE LYONS

A Nourished Plate

BAKERY

62

100% GF Melbourne & Brisbane

Psoriasis & Coeliac Disease

HEALTH

84

IRENA MACRI

Home Cooked Delights

64

DINING OUT

Melbourne Hot Spots

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OUR CONTRIBUTORS {

SET THE TABLE AND MEET OUR YUM. MAGAZINE RECIPE EXPERTS

RACHAEL FINCH Mother, author and founder of online health and fitness program, Body by Finch, Australia adores Rachael Finch. She shines bright every day as she shares daily life with her family, how she supports her online community and her recipe creations in the kitchen – all whilst sporting her activewear range, B.O.D. by Finch, of course! www.bodybyfinch.com

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

IRENA MACRI Irena specialises in nutrient-dense, real food cooking with a focus on vegetables, gluten free, low-carb, and paleo recipes. She loves to read the latest research and studies on wellbeing and nutrition and incorporates this into her cooking. Irena’s recipes are often inspired by her travels and international cuisines whilst keeping them accessible and family-friendly. www.irenamacri.com

DANIELLE WALKER New York Times best-selling author, photographer and wellness advocate, Danielle found healing through food by removing grains, lactose, and legumes from her diet. With her acquired culinary skills, love for food and an equal love for journalism, her blog, Against All Grain, has become a source of hope for others suffering from all types of diseases or allergies. www.againstallgrain.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

CHRYSTAL CARVER Chrystal is a recipe developer, food photographer, cookbook author, and selfdiagnosed travel addict. She started developing easy, from scratch, gluten free recipes in 2009 when she and her two daughters tested positive for Non-Celiac Gluten Intolerance. Chrystal believes gluten-free baking and cooking shouldn’t require expensive ingredients or complicated steps. www.glutenfreepalate.com

KEIRA RUMBLE Keira Rumble is an Australian food blogger, recipe developer, travel writer and the owner of Krumbled Foods. Keira’s interest for health & wellbeing has shaped not only her career, but also her lifestyle.

She strives to educate the modern day woman about ways they can implement healthy living into their day to day lives. www.krumbled.com

TERESA CUTTER Teresa is a classically trained chef, nutritionist, author, accredited fitness trainer and media personality and the founding director of The Healthy Chef Functional Food Range.

They range organically sourced proteins, superfoods, teas and nutritional based wholefood products. The Healthy Chef is also a boutique media and publishing company producing quality healthy cookbooks for the Australian and world-wide market. www.thehealthychef.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

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AT LAST! A PREMIUM STACKED CRISP.

Available at selected IGA/Foodland/Independent Supermarkets 7-Eleven | Health Stores | Natural Grocery Stores For your nearest stockist call Unique Health Products on 1800 787 904 or for other enquiries please call 08 8269 4143

thegoodcrispcompany.com.au 8

PUBLISHER Olivia Jackson Battye CREATIVE DIREC TOR Vanessa Russell www.raspberrycreative.com.au

CONTACT US: GENERAL ENQUIRIES info@yumglutenfree.com.au CONTRIBUTE Recipes and products contribute@yumglutenfree.com.au ADVERTISING advertise@yumglutenfree.com.au EDITORIAL editorial@yumglutenfree.com.au FACEBOOK yumglutenfree INSTRAGRAM yumglutenfree COVER: Recipe courtesy of Casey-Lee Lyons, Live Love Nourish Photography by Sarah Bell Coconut Beef Curry (Pg 87)

Winter is well and truly upon us and we’re here to do our part to keep you healthy and well in our Winter Issue. This yum. Gluten Free Digital Magazine focuses on warming and nourishing foods, how to improve your gut health for immunity, a powerful story on healing the body through food, associated conditions that may flare up in harsh weather, products and cookbooks to improve your gluten free journey, gluten free bakeries and restaurants and endless recipes! We’re talking soups, stews, curries, baked delights and all of the comfort foods you crave.

In all things I do with yum. Gluten Free, my mission is to make coeliac disease and gluten free living more manageable and even enjoyable! This is a positive space where you can learn and grow and develop confidence with your health journey. 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 Winter Issue, July 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 4 N O V E M B E R 2 0 1 9 – C E L E B R AT E

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.

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YUM. | NEW & TRENDING

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

TWOBAYS BREWING CO is Australia’s first dedicated gluten free brewery and taproom! Founder, Richard Jeffares suggests you, “Walk into your favourite venue, bottleshop, bar or restaurant and ask them to get TWØBAYS Brewing Co in for you to try – demand your right to great beer!” The tongue-in-cheek campaign aims to get great gluten free craft beer at everyone’s favourite venues across the country! With a Pale Ale and an IPA in cans and on the market, this is just the start. The Victorian taproom has pumped out 17 different styles of GF beer in total which they serve on weekends along with gluten free pizzas. www.twobays.beer

OLD TIME BAKERY are thrilled to announce the release of the first Gluten Free Lebanese Bread to hit the Australian market! They have been in the bakery industry for nearly 20 years and are proud to be amongst our industry’s ground breaking producers of gluten free bread products. Available in white and wholemeal, the Lebanese Bread is made from the finest gluten free ingredients. www.oldtimebakery.com.au for your nearest stockist.

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KEEP IT CLEANER have introduced gluten free pulse pastas! Available in three flavours, red lentil, green pea and chickpea, each has been created with only one ingredient! They are perfectly accompanied with the Keep it Cleaner GF primavera or tomato garlic & basil pasta sauces. The pasta and sauce range are vegan and also coeliac-safe! Available now at Coles Supermarkets. www.instagram.com/keepitcleaner

YUM. | PRODUCTS

FOOD FOR THE SOUL { W I N T E R WA R M E R S A N D N O U R I S H I N G F O O D F O R T H E C O O L E R M O N T H S }

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STOCKISTS 1. Yes You Can, Savoury Cheese Snack www.saldoce.com.au 2. FODMAPPED - FODShop, Slow Cooked Chicken Stock www.fodshopper.com.au 3. Paleo Hero, Almond Porridge www.paleohero.com.au 4. San Remo, Gluten Free Gnocchi www.sanremo.com.au 5. Harvey Norman, Crockpot Slow Cooker www.harveynorman.com.au 6.

Gingerbread Folk, Gluten Free Gingerbread Man www.gingerbreadfolk.com.au 7. ORGRAN – GF Pantry, All Purpose Plain Flour www.gfpantry.com 8. Ayam, Pad Thai Sauce www.ayam.com 9. Moo Free - FODShop, Chocolate Baking Drops www.fodshopper.com.au 10. Well and Good, Vegan Cheesy Mac www.wellandgood.com.au

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YUM. | DANIELLE WALKER

GRAIN FREE GOODNESS { DA N I E L L E ’ S H E A LT H A N D F O O D J O U R N E Y S W E R E O N E I N T H E S A M E . }

YGF: Hi Danielle, thank you so much for chatting with us and sharing your story with the yum Gluten Free family! Please tell our community a bit about yourself.

Thanks so much for having me! My name is Danielle Walker and I am an author, wife, mama, and Californian native. I authored three New York Times best-selling cookbooks: Against All Grain, Meals Made Simple and Celebrations. I recently released my fourth book in December 2018, Eat What You Love. I’m a self-trained chef and the voice behind (what I’m told is) the most popular grain free blog out there, Danielle Walker’s AgainstAllGrain.com. Against All Grain began as a way to share my grain free recipes and I continue to come up with new and innovative recipes that can be enjoyed by a range of appetites. These recipes are not only delicious but I believe they keep me alive and healthy!

When I was 22 years old, I was diagnosed with a serious autoimmune disease, UC (Ulcerative Colitis). I suffered for many years and almost lost my life a few times. When nothing else worked, I turned to dietary changes and noticed an immediate improvement in my symptoms. I found that I could manage my symptoms and get off many medications through eating gut-healing foods. My story is a true testament to how food can nourish and heal our bodies and I want to share that with as many people as possible.

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YGF: Congrats on your new cookbook, Eat What You Love! What was the inspiration behind this cookbook and what will we find inside?

Thank you! When I first began my journey I dreaded the thought of eating nothing but grilled chicken and steamed veggies for the rest of my life, so I became determined to create healthy alternatives to my old favorite recipes that tasted just as good, if not better!

With this book, I want people to know that they can still enjoy the foods they love – the foods that evoke a sense of happiness and togetherness with their loved ones – without suffering the consequences.

Eat What You Love includes recipes that are “free from” grains, gluten, dairy, legumes, and refined/ processed ingredients. I also have many recipes that omit eggs and nuts. However, I prefer to say that I create delicious recipes that people wouldn’t know are “free from” anything. That’s the goal!

All of my recipes are free of gluten and I develop them myself. There is a lot of trial and error that

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goes into the finalization of my recipes. I experiment with ingredients that stay true to the grain and gluten free lifestyle until I get it right and create something I know people will love.

YGF: Wow, thank you for sharing those difficult details. Thank goodness you’ve found health! How do you overcome a flare up? Any top tips from your personal journey?

YGF: We love that we can trust that your recipes are always gluten free and can be easily recreated.

What’s your favourite part of your business?

My top tips are paying close attention to what I eat and getting the rest my body needs. My sweet husband is great to let me take naps during the busy days. Adequate rest is necessary to keep my body on track. If I stick to these things before the flare up gets worse, then I can usually manage it. If the flare up is really awful, then I have to get put on bed rest and talk to my doctors about my options.

I love hearing the stories from people who have seen their lives (or someone in their family) changed because of eating the recipes I have created. It is the greatest joy to know that the work I’m doing is impacting people’s quality of life. That carries a lot of weight with me and it makes all the work so worth it!

YGF: It is so powerful that your health journey is now impacting people all over the world! Would you be willing to share about your health journey?

Of course! My story started when I was diagnosed with Ulcerative Colitis at 22. From 2007-2011, I was seriously ill and even incapacitated 6 months of the year. I was near death more than once only to be saved by multiple blood and iron infusions. Vast weight loss due to malabsorption triggered arthritistype pain, ridiculously high heart rate, hair loss and overall malnutrition. I was on a high dose of steroids that resulted in debilitating side effects including insomnia, unbearable joint pain and insatiable hunger. Multiple doctors and specialists told me that I would have to be on medication for the rest of my life. Since the disease is in the gut, I asked about the impact of foods on the condition and every doctor said, “Diet doesn’t cause it, change it or cure it.” I did a lot of research on the disease and diet in general and decided to try eliminating foods I thought might be causing inflammation. The name was not coined at the time, but the diet was a stricter version of what we now call “Paleo.” Within a few days, I saw a drastic improvement in my symptoms and I’ve been committed to a grain free and gluten free lifestyle ever since.

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YGF: Rest is absolutely key, especially when we’re talking about autoimmune disease and inflammatory disorders. Any recommendations for those with similar symptoms and not feeling like they’re being heard?

Absolutely. Be vocal about your intent to use the things within your power – like your rest and eating habits. Once your family, friends, and medical team see that you are making an effort to better your symptoms, then share with them the toll it takes.

It can be hard to admit you need to slow your pace or that you need help. Especially for someone like me who aspires to do everything! I have found that people typically respond well when you’re vulnerable and willing to ask for help.

YGF: What have you found to be the most difficult part of the dietary restrictions you’ve implemented and how have you overcome this?

Any sort of lifestyle change, especially if it happens to be a drastic one, is going to be difficult. When I first started the most helpful thing was the commitment Ryan (my husband) made to make the changes with me. I will never forget how refreshing it was to hear that he was willing to sacrifice for my health. It is of utmost importance to surround yourself with people who understand and consistently remind you how significant the changes are!

Now, I am fully gluten free and grain free. During a flare up, I experience intense inflammation and even ulcers in my digestive tract. I won’t get into the details, but you can google it if you’re curious. It’s pretty terrible.

YGF: Support, especially in your own home, is critical! What about out of the home though? How do you balance healthy eating with a busy lifestyle and travel?

Head over to the blog to read more about my health transformation.

When I travel, I typically look for a restaurant that offers farm to table or organic options. If they are

careful about organic meat, then I’m usually able to find a good option for my meal. I love the Yelp app - it’s my lifesaver when looking for restaurant options, whether I’m at home or travelling. If I’m in a bind and have limited options, my go-to meal is a bun-less burger. I also try my best to plan ahead by making travel-friendly snacks. I always love packing high-quality snacks for my flight, like dried meat, fruit chips, chocolate and water with electrolytes, because there’s no telling what the airports will have.

We have a vegetable garden in our backyard, and our kids love to see the plants growing and making progress, then choosing the perfect veggies to pick. I think it’s important to teach kids that the best foods come from nature. That said, my favourite meal to cook right now would probably be my Grilled Shrimp Summer Harvest Salad with Basil Vinaigrette. I’m also loving my Everything Bagels, as a delicious, doughy bagel is something you wouldn’t think one would be able to enjoy on a grain free diet!

YGF: Great tips! Navigating the airport can certainly be tricky! What are your top overseas travel recovery tips?

The kids are mostly grain free but they do have some healthy grains now and then, like organic rice or gluten free bread. Part of the reason why I started developing my recipes was that I wanted to provide parents (and myself) with meals and snacks that are actually fun to eat and also meet the needs of kids with dietary restrictions or health conditions. I try to make the process of prepping the foods fun for kids, too.

I like to do a “clean reset” when I get home, no matter where I travelled. This includes loading up on homemade bone broth – recipe on the blog. I also believe it’s essential to have a few days set aside to rest and recoup. With the never-ending to-do list, it can be easy to jump back into work and the “busy” very quickly because of the things you feel behind on.

My best advice is to wait! The best medicine is to let your body recover with some extra sleep and quality family time.

YGF: I think we all needed this reminder! Will you share with us your favourite meals and what your kids eat as well?

At the moment, my husband and I love having the kids help us make dishes that include a lot of veggies.

Website: againstallgrain.com Instagram: @daniellewalker Eat What You Love, Danielle Walker’s fourth and newest cookbook available here.

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YUM. | DANIELLE WALKER

DANIELLE WALKER’S MOROCCAN CHICKEN SHEET-PAN SUPPER {

INGREDIENTS

1 ½ cups mixed dried fruit (such as dates, apricots, figs and cherries)

}

4 tablespoons extra-virgin olive oil 1 tablespoon freshly squeezed lemon juice

2 tablespoons dried parsley

4 cloves garlic, crushed

fine sea salt

6 chicken leg quarters (drumstick and thigh)

½ teaspoon ground cumin

1 large yellow onion

½ teaspoon ground cinnamon ½ teaspoon sweet paprika

1 medium butternut squash, peeled, halved, seeded and cut into 2-inch cubes

¼ teaspoon cayenne pepper

freshly ground black pepper

¼ teaspoon ground turmeric

¼ cup fresh mint leaves, for garnish

¼ teaspoon ground ginger

2 tablespoons pomegranate seeds, for garnish

Place the dried fruit in a bowl and add enough hot water to cover. Soak for 10 minutes to rehydrate the fruit. Drain the water and cut the fruits in half if they are large. Preheat the oven to 400°F. In a small bowl, combine the parsley, 1 tablespoon salt, cumin, cinnamon, paprika, cayenne, turmeric, and ginger. In a large bowl, combine 2 tablespoons of the oil, the lemon juice, 2 cloves garlic, and 3 tablespoons of the spice mixture. Add the chicken pieces and toss, rubbing the chicken to coat each piece well. Arrange the chicken pieces, skin side up, on one side of a large rimmed baking sheet.

Cut the onion into ½- to ¾-inch wedges, leaving some of the core attached so the slices stay intact.

In the same bowl that held the chicken, toss together the butternut squash, onion, the remaining 2 cloves garlic, the remaining 2 tablespoons oil, and the remaining spice blend. Season with salt and black pepper and toss again. Arrange the vegetable mixture in a single layer on the other side of the baking sheet. Roast the chicken and vegetables for 20 minutes, then carefully sprinkle the rehydrated fruits around the baking sheet. Continue to roast until a thermometer inserted into the thickest part of the chicken leg registers to 165°F and the butternut squash is tender, about 25 minutes more. Serve the chicken with the roasted vegetables and fruits. Sprinkle the mint leaves and pomegranate seeds over the top. + Serves 4-6 + Prep/Cook: Under 60 min.

GLUTEN FREE

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DAIRY FREE

EGG FREE

NUT FREE

SUGAR FREE

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YUM. | DANIELLE WALKER

CREAMY BROCCOLI SOUP {

INGREDIENTS

}

3 tablespoons ghee or extra-virgin olive oil 2 cups chopped leeks, white and tender green parts ½ yellow onion, chopped 1 pound broccoli, cut into florets, stems peeled and chopped 1 small Hannah sweet potato or other white-fleshed variety, peeled and cut into 1-inch cubes (about ½ cup) 1 celery stalk, chopped 2 cloves garlic, minced 4 cups chicken broth or stock Fine sea salt and freshly ground black pepper Extra-virgin olive oil, for drizzling

Melt the ghee in a large stockpot over medium heat. Add the leeks and onion and sauté for 3 to 4 minutes, stirring frequently, until they are fragrant and softened. Add the broccoli, sweet potato, celery and garlic and continue to cook for 5 minutes more. Pour in the bone broth, add 1.5 teaspoons salt and ¼ teaspoon pepper, and bring to a boil. Lower the heat and simmer for 8 to 10 minutes, until the vegetables are fork-tender and the broccoli is bright green. Using an immersion blender, or working in batches in a blender, blend the soup until very smooth. (If using a blender, remove the cap in the blender top and place a kitchen towel over the top to allow steam from the hot liquid to release while you blend.) Return the soup to the pan and season with salt and pepper to taste. Serve hot, with a sprinkling of pepper and a drizzle of olive oil on top.

Store leftover soup in an airtight container in the refrigerator for 5 days, or in the freezer for 6 months. Defrost overnight in the refrigerator. Reheat in a saucepan over medium heat, stirring frequently, for 10 minutes. + Serves 4-6 + Prep /Cook: Under 30 min.

GLUTEN FREE

DAIRY FREE

EGG FREE

VEGAN

SOY FREE

SUGAR FREE

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YUM. | DANIELLE WALKER

CHOCOLATE SPRINKLE DONUTS {

INGREDIENTS

}

3 eggs, at room temperature

¼ cup arrowroot powder

½ cup full-fat coconut milk

¾ teaspoon baking soda

/3 cup melted expeller-pressed coconut oil or ghee

¼ teaspoon fine sea salt

¼ cup pure maple syrup

3 ounces dark chocolate (85% cacao), chopped

½ teaspoon apple cider vinegar

1 1/3 tablespoons pure maple syrup

1 teaspoon pure vanilla extract ½ cup unsweetened cocoa powder

1 tablespoon expeller-pressed coconut oil (see notes)

½ cup coconut sugar

½ cup Rainbow Sprinkles (see notes)

1

GLAZE

6 tablespoons coconut flour

Preheat a doughnut maker. If using a doughnut pan, preheat the oven to 350° F and grease the pan liberally with palm shortening. In a blender, combine the eggs, coconut milk, oil, maple syrup, vinegar, vanilla, cocoa powder, coconut sugar, coconut flour, arrowroot, baking soda, and salt and blend on high speed for 30 seconds, until well incorporated. Let the batter rest for 2 minutes, then blend again on high for 15 seconds.

Scoop the batter into a large resealable plastic bag, seal the top, and snip one of the bottom corners to make a piping bag. Pipe the batter into the doughnut mold or pan, filling it completely. Cook until the doughnut machine indicator light goes off, about 5 minutes, or bake for 15 to 17 minutes in the oven, until a toothpick inserted into the center of the doughnut comes out clean. Remove the doughnuts from the mold or pan and cool on a wire rack.

TO MAKE THE GLAZE: Bring 1 inch of water in a saucepan to a simmer. Place the chocolate, maple syrup, and coconut oil in a heatproof bowl and set it over the simmering water, creating a double boiler. Turn the heat to a medium-low and stir the mixture frequently until the chocolate melts and the mixture is smooth. Turn off the heat, remove the bowl from the pan, and stir in 1 tablespoon water.

Pour the sprinkles into a shallow dish. Dip the tops of the cooled doughnuts in the warm glaze and twist gently as you remove them from the bowl to allow excess glaze to drip off. Place the doughnuts on a wire rack to set for 10 minutes, then dip the tops of the doughnuts a second time. Immediately dip the tops in the sprinkles. Serve immediately, or chill in the refrigerator for 1 hour to harden the chocolate. Store the doughnuts in an airtight container in the refrigerator for 2 weeks, or freeze the doughnuts in an airtight container, with a square of parchment paper placed between each row of doughnuts, for 4 months. Defrost at room temperature for 1 hour. { NOTE } I use expeller-pressed coconut oil so the glaze doesn’t taste too coconutty, but virgin coconut oil would work as well. While making your own sprinkles is fun and ensures they are free of artificial dyes, refined sugar, and cornstarch, India Tree makes some dye-free sprinkles that would work well here. + Makes 16 + Prep/Cook: Under 30 min.

GLUTEN FREE

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DAIRY FREE

NUT FREE

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BECOME A HEALTHY CHEF Recipes Teresa Cutter, The Healthy Chef, www.thehealthychef.com 22

YUM. | TERESA CUTTER

KALE, SPINACH + FETA PIE This is a delicious meal from my Purely Delicious Cookbook that I often make for my weekday dinner or as a portable healthy lunch. Eggs are high in protein and contain all the essential amino acids needed for growth and repair. Including quality protein sources into your meals every day supports weight loss + healthy metabolism, maintains a healthy immune system, curbs appetite and helps to sustain lean muscle.

{

INGREDIENTS

}

2 leeks, washed finely sliced 1 tablespoon extra-virgin olive oil 1 bunch kale or Cavolo Nero, washed trimmed and finely shredded 200 g baby spinach leaves Black pepper - a generous pinch 80 g quality feta cheese (see notes) 6 organic eggs 1 lemon 1 bunch parsley, chopped small handful pine-nuts

Preheat oven to 180ºC / 360ºF. Sauté leeks in a large heavy based pot until softened.

Add shredded kale and cook through for 5 minutes until soft and wilted. Add baby spinach leaves... you may need to add this in 2 lots and cook through until just wilted. Season with black pepper and add the zest of 1 lemon and 1 bunch freshly chopped parsley. Spoon the kale + spinach mixture into a 22 cm pie dish. Break eggs into a bowl and whisk lightly until combined. Pour the eggs over the greens and gently incorporate through the mix of green goodness. Crumble over the feta cheese and sprinkle over with a few pine-nuts. Bake for 40 - 45 minutes or until firm to touch and golden. Remove from the oven and rest for 5 minutes before serving. Enjoy.

NOTES: Use ricotta in place of feta. Will keep in the fridge up to 3 days.

Serve with roughly chopped tomatoes tossed with finely diced shallots, olive oil and red wine vinegar. + Serves 4 +

GLUTEN FREE

SOY FREE

SUGAR FREE

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YUM. | TERESA CUTTER

IMMUNE-BOOSTING CONGEE When I’m feeling a little run down and need nourishing comfort food, I head to the kitchen and make my congee. A perfect warming dish to keep your immune system healthy this winter. Serve steaming hot in generous bowls and instantly feel the healing benefits of this magnificent yet simple soup.

{

INGREDIENTS

}

180 g (6 oz) organic brown rice 2 litres (64 fl oz) water or vegetable stock 1 spring onion, sliced 1/4 teaspoon cold pressed sesame oil pinch shichimi togarashi (see notes) ACCOMPANIMENTS (allow each person to choose): fresh ginger, sliced coriander leaves tamari soy sauce (wheat free) ground or fresh turmeric

Place rice into a pot and dry-roast over a low heat until fragrant, but not coloured. Pour over the water or stock and bring to the boil. Reduce heat to a simmer, cover and slow-cook the rice, stirring regularly for 1 hour or until rice is soft. The end mix should look creamy. Spoon into generous serving bowls and garnish with shredded ginger, tamari, coriander, sesame oil, shichimi togarashi and turmeric if using.

NOTES: Brown rice can be replaced with quinoa. A light sprinkle of fried shallots can be used for extra crunch and texture. Use chicken stock in place of water or vegetable stock – add poached organic chicken, fish or a beaten egg for added protein. Shichimi togarashi is a traditional Japanese seasoning with a hot chilli bite. It contains sea salt, chilli, white poppy seeds, golden sesame seeds, black sesame seeds, orange peel, brown mustard seeds, Sichuan pepper and lemon myrtle. + Serves 4 +

GLUTEN FREE

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DAIRY FREE

EGG FREE

VEGAN

SUGAR FREE

25

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YUM. | TERESA CUTTER

APPLE + CINNAMON BREAD This is the sort of no fuss - one bowl style of bread that can easily be whipped up in around 10 minutes.

Your whole kitchen will smell amazing when it's being baked as the cinnamon apple spice floats through the air. There is no need to add any sugar as the apple provides enough sweetness that can marry with lots of toppings both sweet and savoury - my favourites are macadamia nut butter, tahini or a generous spread of deli style ricotta. {

INGREDIENTS

}

450 g (3 cups / 15 3/4 oz) grated red apple (I used fuji apple - but you can add any other apple you like such as golden delicious) 2 teaspoons gluten free baking powder 1/4 teaspoon sea salt 3 organic free-range eggs (see notes for vegan option) 1/4 cup (60 ml / 2 oz) macadamia nut oil (or your choice of coconut oil, olive oil, butter) 1/2 teaspoon cinnamon 1 teaspoon vanilla bean paste or extract Use 2 cups (200g/ 10 1/2 oz) almond meal

Preheat your oven to 180°C / 360°F. Combine apple, baking powder, salt, eggs, oil, cinnamon and vanilla into a bowl and mix well. I love using my hands for this to make sure all the ingredients get around the grated apple. Now it's important to remember that the sweetness comes from the raw grated apple which only slightly sweet and purely delicious, so don't be tempted to add any extra sugar.

Add the almond meal and mix through lightly. It's important not to over-mix so just until it's combined.

Line a loaf tin with baking paper at the base and the sides. The size I used was: 10 1/2 cm wide and 26 cm long. Spoon mixture into your loaf tin. Now at this stage you can choose to bake as is or garnish your bread with sliced apple and a little cinnamon or coconut sugar that will create a lovely caramelised flavour over the top of the apple. Bake for 1 hour or until skewer inserted comes out clean. Times may vary so check after 45 minutes and cover with foil if necessary. Remove from the oven and allow to cool for 1 hour before removing from the tin. Enjoy.

NOTES: Macadamia nut oil adds a lovely buttery flavour which I love - but you can also use your choice of olive oil, avocado oil, butter or coconut oil. Will keep for a good week in your fridge. + Serves 4 +

GLUTEN FREE

DAIRY FREE

SOY FREE

SUGAR FREE

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YUM. | BUSINESS

MELINDA’S GLUTEN FREE GOODIES { GOODIE GOODIE, GLUTEN FREE FOR ME! }

A diagnosed coeliac of 23 years, mum of three in three and a half years and multiple business owner amongst it all, Melinda made it her mission to bring us delicious and health-focused gluten free goodies.

And they are YUM!!!

Melinda’s Gluten Free Goodies began in October 2004 after Melinda decided she couldn’t stomach another stock standard gluten free orange and almond cake. After a request by a cafe owner, she delivered one of her gluten free chocolate mud cakes (a family recipe converted to gluten free and was the dessert for her wedding). The cafe sold all 16 pieces overnight and said, “Keep ‘em coming!” This grew into what she called “the cafe cake business” and within four years was supplying 150 cafes and gourmet delis in Southeast Queensland.

In early 2006, she recognised the need for better tasting and higher quality cakes in the supermarket health food aisle. She presented to Woolworths and

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delivered her first three slice premixes in mid 2008.

This range grew to 10 products and within a year, she expanded into Coles, independent supermarkets and specialty, health and online stores. She was running both businesses concurrently with 13 staff in the cafe cake business and two in the premix business and had two young girls under two years old!

Over Christmas in 2008, while preparing for her third child, she fell in a heap and decided she couldn’t run both the cafe cake business and premix business.

She sold the cafe cake business to her mother-in-law who renamed the business OMG, It’s Gluten Free and after 10 years sold to a new owner in April 2019.

Melinda was diagnosed Coeliac at the age of 19 and was an avid country cook so this started a lifelong journey of creating and altering recipes to suit her needs. Since then she’s developed a FODMAP tummy and also choose to be low carb. These days she likes to create products that cover multiple

YUM. | BUSINESS

allergies in addition to being gluten free. All of the product batches are laboratory tested for gluten and the bakery range is laboratory tested for gluten, dairy and egg to validate the multiple allergy and vegan claims.

Melinda is very proud of the clean ingredient panels and move towards lower carb, higher protein and sugar free products. She are also proud to have a high percentage of Australian ingredients in her products, averaging 71% compared to supermarket and other brands at 0-9% Australian. She uses Endeavour Foundation for some of their packing and has calculated that when you buy a Melinda’s product you positively impact over 100 Australian families.

The product line includes eight retail baking premixes, water crackers, flour blend, six food service bulk premixes and 35 baked and frozen products for the foodservice industry.

Melinda’s self-raising flour blend was created 15 years ago and is the base of her baking mixes. The new low carb range uses Australian almond meal and whole meal lupin flour grown in Western Australia. All products are free from chemicals, preservatives and bakery thickeners and Melinda’s pride themselves on a clean ingredient panel using

only a raising agent.

Melinda inspires to make a difference in other families’ lives by providing multiple allergy healthy yet quick and easy meal and snack options. In the foodservice side of the business she aims to help grow food options to cater for multiple allergies so everyone can eat out enjoyably and safely!

Melinda’s final wish for us is to check the ingredient panels and country of origin on all of the packaged food we consume. Everything we put into our bodies matters and if we aim for ingredients as clean and local as possible we will be healthier, physically and mentally.

If you want to get your hands on Melinda’s Gluten Free Goodies, check the postcode finder on the website to locate your nearest stockist. If they don’t have the product you’re seeking, ask the grocery manager to order in as customer demand will increase their range. You will also find a list of amazing online stores who will deliver straight to your kitchen.

Instagram: @melindasgfg Facebook: @melindasgfg www.melindasgfg.com

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Photo CreateCookShare

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YUM. | MELINDA TREMBATH

MELINDA’S CHOCOLATE BROWNIES {

INGREDIENTS

}

1 packet of Melinda’s Chocolate Fudge Brownie Premix 2 x eggs 125g milk 125g butter EGG ALTERNATIVE: 2 mashed medium bananas.

MILK ALTERNATIVE: soy, almond, rice or coconut milk.

BUTTER ALTERNATIVE: oil, coconut oil or melted soy margarine.

Preheat oven to 200ºC/180ºC fan- forced. Grease and line a non-stick 20cm square tin.

Heat butter and milk until steaming hot. Add Chocolate Fudge Brownie Premix and whisk/stir until the choc pieces have melted. Add lightly beaten eggs and stir to combine.

Pour into prepared tin. Bake for approximately 20-25 minutes (for a fudgy centre, bake 5 minutes less, the middle will sink slightly).

TIP: Ensure butter and milk are steaming hot to melt the choc pieces. + Serves 4-6 +

GLUTEN FREE

DAIRY FREE

EGG FREE

VEGAN

SOY FREE

SUGAR FREE

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YUM. | HEALTH AND WELLBEING

I’VE BEEN GLUTENED… NOW WHAT?! { MELBOURNE-BASED NATUROPATH, NUTRITIONIST AND COELIAC, STEPHANIE GOBBO EXPLAINS WHAT HAPPENS WHEN YOU CONSUME GLUTEN IF YOU HAVE COELIAC DISEASE AND HOW TO BEST ASSIST YOUR BODY TO HEAL. }

Words Stephanie Gobbo, @steph.naturopath

I see patients everyday with coeliac disease and gluten sensitivity who are needing help with healing their gut, correcting their microbiome, supporting autoimmunity, navigating a therapeutic diet and recovering from accidental gluten exposure. As a health professional, I have dedicated my research in clinic to autoimmune diseases, specifically the treatment and management of coeliac disease.

The question often comes up, if someone with coeliac disease ingests gluten, what can be done to aid recovery in the short and long term?

The outward manifestation of being “glutened” is very different for each individual, however all symptoms are inflammatory in origin. For some, symptoms may be specific to the gut with things like nausea, heartburn, reflux, vomiting, stomach cramping, bloating and diarrhoea.

For others, symptoms may impact other organs in the body such as the brain, causing neurological symptoms like fatigue, depression, anxiety, headaches, migraines, dizziness and debilitating brain fog. Alternatively, you may experience joint pain, skin rashes or mouth ulcers.

Although symptoms can be extremely varied for each person, the same inflammatory autoimmune response is occurring within the gut.

The intestinal epithelium or gut mucosal lining is a single-cell layer that is the largest and most important barrier against our external environment.

Our gut lining is safeguarded by a sophisticated gut immune system to prevent toxins entering the blood stream through the gut lining.

proteins are not fully broken down by digestive enzymes and therefore can cross the gut barrier.

This causes an autoimmune reaction that triggers damaging inflammatory pathways.

Another molecule that is released as a result of gluten exposure is zonulin, a protein that regulates intestinal permeability or “leaky gut”. If zonulin continues to be triggered, this can cause the tight junctions between intestinal cells to become “leaky” which has a detrimental impact on the whole body.

If the gut wall remains permeable from gluten exposure, chronic epithelial injury and systemic inflammation occurs.

The body can recover from acute short term exposure to gluten, but if gluten is regularly consumed, even in minute amounts, toxicity and chronic inflammation causes flattening and atrophy of the intestinal villi. This results in reduced surface area for the absorption of nutrients, causing malabsorption and further autoimmune inflammation triggering to occur.

When this occurs, you are more at risk for developing other autoimmune conditions and even malabsorption conditions such as anaemia, osteoporosis and infertility.

The key to recovery post “glutening” is to enhance the breakdown of the gluten protein gliadin as quickly as possible and to re-regulate the immune system.

Below are my top five immediate tips for addressing accidental gluten ingestion: TOP FIVE IMMEDIATE TIPS:

When someone with coeliac disease consumes gluten, the immune system recognises gliadin (a protein in gluten) as a foreign toxin. These gluten

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1. Digestive Enzyme Take digestive enzymes that combine proteolytic

YUM. | HEALTH AND WELLBEING

enzymes such as protease and peptidase as these aim to assist in the breakdown and digestion of gluten proteins. Other great therapeutic ingredients to look for in a digestive enzyme are pepsin, bromelain and papain.

2. Hydration + Electrolytes This is critically important if you suffer from vomiting or diarrhoea as your body is depleted of electrolytes and can leave you dehydrated and hypoglycaemic. Water will flush the system and re-hydrate but if vomiting or diarrhoea continues for longer than two hours, electrolyte sachets are needed to rebalance sodium, potassium and magnesium levels. Another great tip is rehydrating with low sodium bone broth or coconut water, as these are nutrient-dense clear liquids.

3. L-glutamine + Activated charcoal L-glutamine is my go-to for healing the gut lining and reducing inflammation from a gluten exposure. It can be purchased at most health foods shops. L-glutamine helps heal the intestinal cell wall.

Activated charcoal is a binding agent that helps draw toxins from the gut. This can be helpful to soothe and cleanse the bowel but must be taken with 500ml of water to help flush through.

NOTE: Do NOT take charcoal if consuming medications as it will draw them out of the system as well.

4. Probiotics Probiotics play a significant role in the balance of gut flora and reducing digestive upsets. Specific strains of probiotics have been shown to reduce inflammation within the gut, regulate zonulin and help produce secretory IgA. Secretory IgA is the most abundant immunoglobulin responsible for protecting our gut barrier lining.

5. Rest When your body has had an autoimmune reaction or a “flare up” it is needing rest in order to properly recover. Our bodies repair our cells when we are asleep and our digestion activates the Migrating Motor Complex which is the body’s natural digestive sweep through the intestines to clear undigested food and toxins.

your gut and immune system as resilient as possible.

BOOST DIETARY SUPPORT: Turmeric & Ginger: These two herbs have powerful anti-inflammatory and anti-oxidant actions.

Bone broth: Is filled with amino acids that heal the gut lining and reduce inflammation.

Collagen powder: A rich in anti-inflammatory amino acids that help heal the gut lining.

THERAPEUTIC HEALING SUPPLEMENTS: Supplements should only be prescribed by a qualified practitioner to ensure the correct therapeutic dosage for each individual.

MY TOP 6 SUPPLEMENTS FOR GUT HEALING AND MANAGING AUTO-IMMUNITY: L-Glutamine, Probiotics, Zinc, Curcumin (high dose turmeric), Omega 3-fatty acids, Vitamin D .

*Consult your preferred health professional before changing or incorporating supplements into your diet. Everyone is unique so do what is recommended for your specific body.

For practitioner guidance, Stephanie is offering 10% off initial consult for YGF readers. CLICK HERE for more info.

Here are my longer term treatments for keeping

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YUM. | RACEHEL FINCH

34

YUM. | YUM. | RACHAEL FINCH

BODY BY FINCH { WIFE AND MUM OF TWO, RACHAEL FINCH KEEPS US ON OUR TOES WITH HER ONLINE P R O G R A M , A C T I V E W E A R L A B E L A N D TA S T Y R E C I P E S }

Hi Rachael! Thank you so much for sitting down with us. Please tell us a bit about you and your many businesses. Thanks so much for having me! I am a busy wife and mum of two and wear many hats. I’m a model, presenter and TV host, fitness trainer, face of MYER and founder of health, fitness and wellness platform BODY by Finch, as well as my B.O.D

by Finch activewear range. It’s designed to be comfortable, supportive and empower women to feel happy, healthy and strong.

Wow, it is non-stop in your house! Health and fitness is clearly an important part of your everyday life. Would you be willing to share about your health journey? My journey started in Townsville, North Queensland. I grew up spending most of my time outdoors and mum says she can remember me running down the athletics track with nappies on. When I was younger my dream was to compete in the Olympics for long jump and 200 metres!

However, when I was 15 I was approached in the airport by a gentleman asking me to enter his local modelling competition, so I decided to take a step outside my comfort zone and give it a go. I was lucky enough to win that competition and from there my life took a sharp turn!

I have always been very active but as a teenager I went through a period in my life where I was way too strict on my diet and exercise - to the point where I lost my menstrual cycle for two years and had zero energy or motivation. I woke up one day tired of being tired and decided to make a change!

I read, researched and started to learn how to get in tune with my body. I took a Health

Coaching course, studied Personal Training and have spent the past decade nourishing my mind and body to be the best version of myself. Health and wellness is a lifestyle. It’s not a fad, trend or something I go in and out of. From the moment I wake to the time I go to bed I’m choosing to do things based upon how good I want to feel and how I want my happiness to grow.

I’m conscious about the food I eat, the way I move my body, the people I surround myself with, how I train my mind, what I do to enhance my creativity, and so much more. I can’t imagine a life another way. This has now led me to the work I do today with BODY by Finch.

Thank you so much for sharing your journey with us. Now let’s learn more about your program BODY by Finch! I created the BODY

by Finch program to be a safe and reliable community with a focus on fitness, food, health and wellness. We also launched the BODY by Finch app to make it nice and easy to incorporate into your busy life.

We want you to develop a healthy relationship with your food and nourish your body with our nutritionist-developed, healthy and affordable meal plans including yummy breakfast smoothies, hearty lunch bowls, sweet treats and loads more. Fast, fresh and delicious, all of our meals are designed to be family-friendly and on the table in under 30 minutes.

We also help you get your body moving with me by your side, to create a happier, healthier and stronger you in less than 30 minutes a day!

You can choose from our signature HIIT circuits, yoga and Pilates inspired sessions and cardio

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YUM. | RACHAEL FINCH

options to give you a total body workout. We have hundreds of different workouts to improve flexibility, endurance, strength and posture.

Available in beginner, intermediate and advanced levels, we have workout options to suit all abilities and fitness goals.

• I wear noise cancelling ear phones, a scarf around my neck and always keep my feet and ankles covered.

• I make sure to stay active on the plane and get up as often as I can.

• Drink loads of water!

Sounds amazing! Does your program offer gluten free recipes? Yes, we sure do! We also have a range of regular, vegetarian, paleo, low carb, breastfeeding and pregnancy options available.

After I land: • I try to get outside, get my feet on the earth or dive in the ocean.

• I also try to stay awake until evening in my new destination.

• When I can, I then book an infrared sauna or cryotherapy session.

I see on Instagram that you are on the go a lot.

How do you balance healthy eating with a busy lifestyle and travel? Do you have any recovery tips? I won’t lie, it’s challenging! I’m constantly working to listen to my body and make decisions instinctively, so I can decide what part of my life needs time. Misha (my husband) and I are really great communicators and always talk through our plans and how we’re feeling. If there’s ever too much of one thing in life, another part will suffer, so learning to be okay with sacrificing something has been super important.

My top long-haul travel recovery tips: • Fasting on the plane or taking my own healthy snacks like raw nuts, collagen bars or fruit.

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Love those tips! What does a normal day in your life look like when you’re home in Australia?

Whilst there are no normal days, these are a few key things I incorporate into my every day to help me keep my balance: • • • • •

Routine, routine, routine!

Active meditation Do something just for you each day Essential oils Turning tech off an hour before bed

What are your favourite meals to cook at home?

YUM. | RACHAEL FINCH

Sign up to BODY

by Finch program

enter code:

BODYLOVE Do the kids eat the same meal as you and Misha?

My favourite meal changes seasonally. When it’s warm and balmy, I love my smoothie bowls. I include things like spinach, banana, chia seeds, nut butter, coconut milk and cacao nibs. Delicious! But because my days can be so incredibly different, I usually like to whip up a simple meal from my program like chicken skewers, grilled salmon or a good steak with potato and vegetable. Simple, healthy and delicious on the table in less than 30 minutes.

The kids eat the same meals as Misha and myself. I do my best to make and provide them with macrobalanced foods with a good mix of fruit, grains, proteins and sauces. It could include leftover chicken and lamb, as well as eggs, veggie sticks and clean treats from the BODY by Finch program. I aim to change it up daily depending on what they feel like and what’s in the fridge.

I love your perspective on family, health and wellness. Will you share a few things that you feel make you unique? I think it’s the balance of everything that I have in my life. My physical features make me unique, my emotional features, my family, my beliefs and my opinions. The beautiful thing is that everyone has different physical, emotional and psychological traits, which makes everyone beautiful in their own way. My

experiences are what and get 50% off shape me as a person. your first month!

From where I started and grew up, to where I’ve travelled throughout my life and the work I’ve chosen to do, to the children that I’ve had. It really is the experiences I have that shape and mold who I am as a person.

What’s your #1 health tip? I have two! Balance and listen to your BODY! You will know what is best for you. Routine is important, but also knowing when you need to stop and take a moment.

This has been fabulous, thank you so much Rachael! What is your vision for the future?

Anything exciting in the pipeline? For us, we are living our dream where we are right now, and we want to keep building on that. We want to reach as many as we can around the world and touch as many lives as possible. We are launching a few new products in 2019 and are working really hard to get those under way.

Individually, lots of travel, evolution and growth this year, that’s the plan.

Instagram: @rachael_finch www.bodybyfinch.com

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YUM. | RACHAEL FINCH

BODY BY FINCH CHICKEN CURRY {

INGREDIENTS

}

5 ml extra virgin olive oil 1 onion (small), finely chopped 260g chicken thighs, roughly chopped 1/4 cup brown rice 1 clove garlic crushed 1/2 tsp ground cumin 1 tsp ground coriander 1 tsp turmeric 1/3 cup canned coconut milk or cream 1 cup vegetable stock 400g tomatoes chopped

Heat oil in a non-stick saucepan over medium heat and cook onion till tender and chicken until golden on the outside. In the interim bring a saucepan to the boil with water and add brown rice. Cook until tender and drain.

Add garlic and spices and cook stirring for a few minutes, until fragrant. Add stock, coconut milk and tomatoes and simmer for 10 minutes. Add spinach and cook for 2 minutes.

Stir through lemon juice to adjust seasoning.

Divide brown rice between two bowls and top with curry and coriander leaves + Serves 2 + Prep: 10 min. Cook: 20 min.

2 cup baby spinach leaves 1/2 lemon, juiced 1/2 cup freshly picked coriander leaves

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GLUTEN FREE

DAIRY FREE

EGG FREE

SOY FREE

SUGAR FREE

YUM. | RACHAEL FINCH

PEANUT CHILLI CHICKEN WITH BOK CHOY {

INGREDIENTS

}

1 tbsp Tamari 1 tbsp crunchy peanut butter 1/2 tbsp chilli flakes 300g chicken thighs halved with skin; fat removed greens 1/2 tsp sesame oil 1 bunch baby bok choy, cut in quarters 230g tin water chestnuts, finely sliced

Preheat oven to 180°C (356°F). Combine tamari, peanut butter, chili and 1 tbsp water in a small bowl until well blended. Add chicken, toss well to coat, and bake in an oven proof dish for 25-30 minutes. When chicken is almost cooked, heat a frypan over medium-high heat, add oil, bok choy and water chestnuts and stir fry for a few minutes, until bok choy has wilted. Season with salt and pepper. Divide vegetables and chicken between two plates, squeeze over lemon and scatter with coriander to serve.

1/2 lemon, juiced 1/3 bunch coriander sprigs, picked

+ Serves 2 + Prep: 10 min. Cook: 30 min.

GLUTEN FREE

DAIRY FREE

EGG FREE

SUGAR FREE

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YUM. | FITNESS

EVERY DAY FIT FOOD { WELLNESS-BASED OPTIONS TO KEEP YOU NOURISHED AND FEELING YOUR BEST! }

STAMINA STATE - CHIBBS Chibbs high protein puffed chickpea snack are deliciously crunchy and made from certified organic real-food ingredients. They boast 10g protein and 14g fibre which are beneficial for brain and muscle fuel and help boost concentration and maintain energy levels. This tasty Australian Chickpea snack is gluten free, nut free, dairy free, vegan, has no added sugar or sweeteners, no additives or preservatives AND is packaged in compostable packaging! Flavours include Lightly Salted, Sweet Tomato, French Onion and Hot & Spicy. They are the perfect snack on-the-go and can be used as gluten free croutons for soup or salad. www.staminastate.com

THE HEALHTY CHEF - PROTEIN POWDERS The Healthy Chef premium, low carbohydrate protein powders are designed for the most sensitive digestive systems and are the perfect addition to your healthy diet. They assist in weight management, sports performance and recovery, and provide vital nutrients at any stage of your life. Add to smoothies, smoothie bowls and healthy snacks to help keep your body nourished and food-fuel in reach. There’s no time like the present to try the Pure Native WPI, Organic Pea Protein, Marine Collagen or Body Shaping Protein. They even offer a 100% money back guarantee! www.thehealthychef.com

KRUMBLED FOODS - BEAUTY BITES Beauty Bites® are Australia’s first and only collagen bars to combine five illuminating and age-defying ingredients: Collagen, Probiotics, Prebiotics, Vitamin C & Vitamin E in a convenient, single daily dose.

Designed to help women look and feel more beautiful from the inside out while seamlessly fitting into women’s routines (and handbags).

Beauty Bites are 100% natural, non gmo, are gluten free and have only 2.8g sugar. Beauty Bites have been meticulously formulated to provide targeted nutritional and cosmetic benefits in one delicious bite size snack. They are the perfect grab-and-go solution for glowing skin and a healthy gut for the modern-day woman.

Available to purchase online www.krumbledfoods.com and in Priceline from the 1st of August.

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YUM. | BOOKS

HEALTHY READING MATERIAL { OUR TOP GLUTEN FREE COOKBOOK RECOMMENDATIONS }

SMART CARBS

By Luke Hines

Luke Hines understands that there is no one-size-fits-all healthy lifestyle plan. In Smart Carbs he demystifies the different approaches to carbohydrates and helps you understand how to make carbohydrates work for you, depending on your own body, lifestyle and weight-loss goals - how to be smarter about eating carbs!

Luke is passionate about creating meals that are packed full of nutrient-dense wholefoods - think seasonal fruits and veggies, sustainable proteins and healthy alternatives to dairy and sugar. It’s not about restricting yourself, but finding equally or MORE delicious substitutes for foods that aren’t so EDITOR’S good for you. These delicious, fuss-free meals will help you increase your PICK energy, lose weight and feel happier and healthier than ever before.

Buy the book: www.booktopia.com.au

THE GUT FRIENDLY COOKBOOK

By Alana Scott

When diagnosed with allergies, coeliac disease and irritable bowel syndrome, Alana Scott found that it was really difficult to work out what she could eat.

Her frustration led to her developing a successful website and a range of flavoursome recipes using low-FODMAP and gluten free ingredients, all of which are reviewed by a FODMAP trained registered dietitian! The Gut Friendly Cookbook brings you delicious dinners, breakfasts, lunches and snacks. There are also sweet treats and plenty of easy-to-read information on FODMAPS, a shopping guide, and how to change your eating through the whole cycle of the low-FODMAP journey.

Buy the book: www.booktopia.com.au

4 INGREDIENTS MORE GLUTEN FREE LACTOSE FREE

By Kim McCosker

Best-selling Australian author, Kim McCosker, shares her new, highly anticipated cookbook – 4 Ingredients MORE Gluten Free Lactose Free (GFLF). Featuring over 80 recipes, MORE GFLF follows on from the original title where every recipe is full of flavour, easy to make and contains the simplicity of just 4 or fewer ingredients! Proudly endorsed by Coeliac Australia, this is an absolute must-have cookbook for those cooking to a diet specifically free from gluten and lactose.

These recipes are perfect to share among family and friends, knowing that everyone will be well looked after.

Buy the book: www.4ingredients.com.au

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YUM. | GLUTEN FREE 4 U BAKERY

GLUTEN FREE BAKERY FOR YOU { W H E N T H E M A R K E T WA S N ’ T D E L I V E R I N G , T H I S FA M I LY T O O K T H I N G S I N T O T H E I R OW N H A N D S }

When you’re not able to find what you’re looking for, sometimes you have to take things into your own hands. And that’s just what the Dias family did! Gluten Free 4 U Bakery was founded in 2011 with the aim to make the best gluten free baked products on the market.

Over eight years ago, Gluten Free 4 U started as humble beginnings with just two staff members

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with the drive, motivation and energy to make a difference. Today, they employ more the 50 people with bakeries across Melbourne and now in Brisbane as well! They offer high quality gluten free baked products, as well as nut free options.

Gluten Free 4 U is the only gluten free manufacture that we know of that produces more than 200 gluten and nut free products in Australia, as well

YUM. | GLUTEN FREE 4 U BAKERY

RECEIVE YOUR DISOUNT! say code:

YUMGLUTENFREE for 10% off in all shops across Melbourne and Brisbane!

as dairy free, egg free, soy free, yeast free and fructose friendly options. They only manufacture gluten free products in their quality audited and monitored facilities. Their most popular products are their premium bread loaves, vanilla slice and donuts!

Reading and hearing customers’ feedback fuels the drive to constantly be improving and creating new delicious gluten free products. Knowing the customers’ needs and desires has driven their constantly growing product range, accessibility and innovations.

In addition to their incredible customers, they also attribute their success to their loyal, talented and passionate staff working in the business every day.

To grow and expand as they have truly does take a

strong, dedicated and special team of people.

Gluten Free 4 U are proud to offer their high quality gluten free products to customers throughout Australia and hope to also supply to Asia and the Middle East in the near future. If you’re in Australia, you can find their bakeries in the following locations: VICTORIA - Geelong, Moorabbin, Kew, Frankston and Boronia QUEENSLAND -Mt Gravatt

Instagram: @GlutenFree4U Facebook: @glutenfree4u www.glutenfree4u.com.au

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TUMMY WARMERS Recipes/Photography Martyna Angell w w w.wholesome-cook.com

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YUM. | MARTYNA ANGELL

COCONUT MILK CONFIT DUCK LEGS WITH YELLOW CURRY The recipe is adapted from chef Adam d'Sylva's Yellow Duck Curry number he serves at his Melbourne restaurant Tonka. Since I was making it gluten- and wheat-free I've changed the ingredients up a little bit but the result was super tasty. You can get duck Marylands from many butchers and supermarkets.

{

INGREDIENTS

}

MAIN

1 lemongrass stalk crushed

8 raw duck legs (Marylands)

4 cm knob fresh ginger chopped

500ml gluten free soy sauce

FOR THE YELLOW CURRY SAUCE

2 tablespoons raw sugar

1/3 cup yellow curry paste

1 tablespoon white peppercorns, crushed

1 x 270ml can coconut milk

1 orange, peel only

1 teaspoon tamarind paste (optional)

8 kaffir lime leaves, crushed

1 tablespoon fish sauce

FOR THE DUCK BRAISE

TO SERVE

2 x 440ml cans coconut milk

2 cups Jasmine rice, cooked

1 red long chilli split in half

1 bunch Thai basil leaves

4 kaffir lime leaves First, to "French" the duck legs using a sharp knife in one smooth hacking motion, chop off the end 2cm of the bone on the drumstick and discard. Place duck legs in a large dish or bowl big enough to hold the duck and the marinade. Mix together the remaining Main ingredients until the sugar has dissolved and pour over the duck legs. Rub the marinade and spices into the legs then cover and refrigerate for 24 hours (mixing and turning the legs over 3-4 times over that period). Preheat oven to 150ยบC. Transfer the duck legs into a large baking dish. Mix all Braise ingredients in a big bowl and add the orange rind and 1/2 cup of the marinade liquid, mix to combine. Pour the Braise liquid over the duck legs and bake, uncovered for 1.5 - 2 hours, until the skin is golden grown and meat tender. Meanwhile, prepare the curry sauce by heating the paste in a small saucepan until fragrant before adding the coconut milk, tamarind (if using) and fish sauce. Bring to a simmer and cook for 5 minutes. Set aside. Cook rice according to packet instructions. To serve, transfer the duck legs into a serving dish and pour over the curry sauce. Sprinkle the dish generously with Thai basil. Serve with rice. + Serves 4-8 + Prep: 15 min. Cook: 2 hr. Passive time: 24 hr.

GLUTEN FREE

DAIRY FREE

EGG FREE

45

YUM. | MARTYNA ANGELL

SWEDISH MEATBALLS WITH DILL SAUCE These IKEA-inspired meatballs can be made using beef, pork or veal mince, and for a vegetarian version you could try making it with a range of plant-based "mince" substitutes available nowadays. They are a little tender to handle when frying because they don't contain egg or bread soaked in water to bind them, so be gentle when turning them.

{

INGREDIENTS

}

500g beef or veal mince (see note above)

1/2 teaspoon freshly ground black pepper

1 teaspoon sea salt flakes

1/2 teaspoon sea salt flakes

1/2 small brown onion

3 tablespoons chopped dill

2 sprigs flat-leaf parsley, leaves only

2 tablespoons filtered water

1/2 teaspoon freshly ground black pepper

1.5 tablespoons arrowroot (tapioca) flour

3 tablespoons olive oil

BUCKWHEAT

CREAMY DILL GRAVY 100 g button mushrooms sliced finely

1 cup raw buckwheat or activated buckwheat (buckinis)

3/4 cup beef stock

1.5 cups water

1/2 cup fresh cream Place beef and salt in a large bowl. Peel and finely dice onion, finely chop parsley leaves. Add them to the mince. Using your hands, knead the mixture until well combined. Divide into 20 bite-sized meatballs.

Heat oil in a large frying pan set over medium–high heat. Add meatballs and fry for 2 minutes on one side before reducing the heat to medium and turning meatballs to brown on the other side. Add mushrooms and cook for a further minute, before adding stock, cream, pepper and salt. Bring to a boil, reduce heat to low, cover and cook for 10 minutes. Mix water with arrowroot and stir through the sauce to thicken. Turn off heat and stir through dill. Meanwhile, place buckwheat in a saucepan and cover with water. Bring to a boil, then lower heat and cook, stirring occasionally, for 10–15 minutes, or until buckwheat is soft but not mushy. Turn off heat and drain any excess water.

TO SERVE: Divide buckwheat between serving bowls and top with meatballs and sauce.

NOTE: You can add 1 egg and 2 slices of gluten free bread soaked in 1/2 cup of water to the mince mixture. For a more robust Scandinavian flavour, add 1 tablespoon horseradish. + Serves 4 + Prep: 15 min. Cook: 15 min.

GLUTEN FREE

46

EGG FREE

VEGAN

SOY FREE

SUGAR FREE

47

48

YUM. | MARTYNA ANGELL

CABBAGE, BEAN & CRISPY KALE SOUP The following recipe is vegan, but please feel free to use good quality (organic) chicken stock and cultured butter if you wish. Hard boiled eggs or shredded chicken go very well in this soup as well. Add extra stock if you'd like more broth. I used fresh bay leaves.

{

INGREDIENTS

}

2 tbsp extra virgin olive oil or butter 1/4 medium green cabbage shredded 1 leek white part only, sliced 4-5 cups vegetable stock 1 x (440g) can butter beans, drained 4 whole kale leaves 2 fresh bay leaves or 4 dried 4 tsp olive oil or butter 4 slices gluten free bread

Heat 1 tablespoon oil or butter in a large stock pot over medium heat for a minute. Add shredded cabbage and leeks. Cook, stirring, for 8 minutes or until the cabbage has wilted and reduced volume by half. Add stock and bring to a boil. Simmer for 15 minutes or until the cabbage has softened.

Meanwhile, wash kale under cold running water, shake off excess water. Remove stems. Chop leaves across into 1cm wide ribbons. Heat 2 teaspoons oil or butter in a medium fry pan over medium heat.

Add kale and cook, stirring, for 5 minutes or wilted and becoming crisp. Turn off the heat and leave until serving. Add canned beans to the soup and simmer for another 5 minutes. Dice bread into small squares. Heat remaining oil in another fry pan over medium high heat. Add bread squares and cook, stirring, until the croutons are lightly browned and crisp. To serve, divide soup between serving bowls. Top with crispy kale and serve croutons on the side. Pop a few croutons into the soup at a time so that they can retain their crunch in every bite. + Serves 12 + Prep: 10 min. Cook: 30 min.

GLUTEN FREE

DAIRY FREE

EGG FREE

VEGAN

SOY FREE

SUGAR FREE

49

FLIPPIN' FANTASTIC Recipe Fantastic Snacks, www.fantasticsnacks.com.au

FANTASTIC CRUNCHY BUTTERMILK ONION RINGS Recipe Fantastic Snacks, www.fantasticsnacks.com.au {

INGREDIENTS

}

1x pack Fantastic Rice Crackers - BBQ flavour 1x pack Fantastic Rice Crackers - Original flavour 3 – 4 extra-large white onions, peeled 150ml buttermilk 1 cup gluten-free flour Vegetable oil for frying Sea salt flakes, to serve Aioli, to serve

Place the rice crackers in a zip lock bag, seal and pound with a rolling pin to make even sized crumbs. Set aside. Cut the peeled onions into thick slices and then separate into rings.

50

Pour the buttermilk into a large bowl, add the onion rings and toss through the buttermilk.

Allow to sit for 30 minutes. Place the flour and the crumbs on separate flat trays. Remove the onion rings from the buttermilk, lightly dust with flour and quickly dip into the buttermilk then coat with the crumbs. Heat a large frying pan with 2-3 cm of oil; do not over heat to smoking point. Gently and carefully fry the onion rings on both sides until golden. Drain on paper towel. Serve while hot with a small bowl of aioli and a sprinkle of salt flakes. + Serves 4 + Prep: 45 min. Cook: 10 min.

GLUTEN FREE

EGG FREE

SUGAR FREE

NUT FREE

YUM. | FANTASTIC SNACKS

FANTASTIC CRUNCHY GOAT CHEESE, LEMON & THYMEBALLS {

INGREDIENTS

}

250g goats cheese 2 tsp lemon zest Salt and pepper, to taste 1/2 pack Fantastic Rice Crackers - Original flavour 2 tsp fresh thyme leaves 1 egg Vegetable oil for frying 1/4 cup honey, warmed Extra thyme leaves to garnish Place the goats cheese, lemon zest, salt and pepper in a bowl and mix to combine. Take a large teaspoonful of the cheese mix and roll into a ball.

Repeat with remaining cheese mix. Place on a tray lined with baking paper. Put the Fantastic Rice

Crackers into a zip lock bag and using a rolling pin smash into a medium crumb. Place the crumbs into a flat dish and mix with the thyme leaves. Lightly beat the egg in another bowl. Roll the cheese balls into the egg and then roll in the crumb mix to coat.

Put back onto the paper lined tray and refrigerate for 15 -20 minutes or until firm.

Heat some vegetable oil in a deep pan to approximately 170°C. Deep fry the cheese balls until golden, just a couple of minutes and drain on paper towel. Place on a serving plate and drizzle with warmed honey. Garnish with extra thyme leaves.of salt flakes. + Serves 4 + Prep: 40 min. Cook: 10 min.

GLUTEN FREE

EGG FREE

51

YUM. | FANTASTIC SNACKS

STUFFED MUSHROOM CAPS {

INGREDIENTS

}

1 pack Fantastic Rice Crackers - BBQ flavour 8 medium-large Swiss brown mushroom caps 4 rashers bacon, rind removed and finely diced 2 spring onions, finely sliced 2 tbsp chopped parsley 2 tbsp chopped basil ¼ cup chopped roasted capsicum 100g feta Salt & Pepper

Place the rice crackers in a zip lock bag, seal and pound with a rolling pin to make even sized crumbs. Set aside ¼ cup of crumbs for topping. Put the remaining crumbs into a bowl.

Remove the stems of the mushrooms and

52

roughly chop the stems, add to the crumbs.

Mix bacon, spring onions, herbs, capsicum and crumbled feta with the crumbs and mushroom stems, season to taste. Line a baking tray with baking paper and sit the mushroom cups onto the tray. Fill the mushroom cups with the filling, then top with the reserved crumbs.

The mushrooms can be stored in the refrigerator until required, approximately 2 hours. Place the tray into a preheated oven at 180°C for 10-12 minutes. + Serves 4 + Prep: 20 min. Cook: 12 min.

GLUTEN FREE

SUGAR FREE

EGG FREE

Gluten Free Snacking... ... Now that’s Fantastic

Enjoy our great range of gluten free Crackers, Delites and Rice Noodles. All made with the goodness of rice.

53

YUM. | HEALTH AND WELLBEING

GUT HEALTH TIPS & TRICKS FOR WINTER { AUSTRALIAN DIETITIAN AND HEALTH AND WELLNESS AMBASSADOR FOR SUNRICE, THE NUDE NUTRITIONIST HAS QUIT DIETS AND IS HERE TO GIVE US THE NAKED TRUTH ON HEALTH.. }

Words By Lyndi Cohen, www.lyndicohen.com

There is some seriously exciting research being done to show just how much your gut health can influence your body’s ability to resist infection.

It has been discovered that healthy gut bacteria actually helps us to build and maintain a healthy immune system. Winter can be a particular tricky time for your immune system as it is cold and flu season, various medications are being taken and people huddle up together to stay warm. Starting with a healthy gut will help strengthen your immune system so hopefully you can avoid illness this winter season. In order to stay well, let’s check out the facts and learn how we can maintain a healthy gut and strong immune system.

Your gut is quite a complex system made up of many organs functioning simultaneously.

Everything we eat and drink enters through the gastrointestinal tract, which is lined with mucous where millions of critical bacteria live.

We need ample good bacteria to help us maintain a strong immune system and prevent disease by preventing the growth of bad bacteria. How do we create a happy healthy gut, thriving with good bacteria, you ask? Let’s check out a few simple ways to boost your gut health today.

• Drinking too much alcohol may also be linked with poor gut health so try to keep your drinking below moderate.

FOODS TO EAT MOST OFTEN • The good news is that eating certain foods, particularly plant-based foods, is linked with good gut health.

• The best foods to be including in your meal plans are nutrient rich, plant-based, high fibre and low GI carbohydrates. (Examples to follow below!)

• Foods with low GI take longer to be digested, releasing glucose into the bloodstream at a slower and more sustainable rate, helping provide you with a slow release of energy.

• When it comes to a healthy diet, gut health and a strong immune system, variety is so important. Plenty of variety is also essential for getting a mix of nutrients in your diet.

• New research shows that including 30+ different type of plant-based foods into your diet boosts gut health.

FOODS TO EAT LESS OFTEN

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• Fatty foods and processed foods with high amounts of fructose are linked with poor gut health.

• Grain based food with plenty of fibre or seeds and nuts can act as a prebiotic in your gut, providing the good bacteria with food to fuel them and keep them healthy.

• Try to reduce the amount of cakes, biscuits, processed meats, confectionary and cook more food at home.

• I recommend low GI rice, quinoa, millet, chia seeds, pumpkin seeds, linseeds, chickpeas, lentils, black beans and oats.

YUM. | HEALTH AND WELLBEING

• Try to keep the skin on all your fruit and vegetables for adding fibre and nutrients.

• For a healthy option, I love SunRice Low GI Rice. Low GI options can help give you sustained energy and are a better choice for your gut health.

• SunRice Low GI rice comes in both white and brown rice varieties, so you can choose which option works best with the recipe you are cooking.

WHAT ABOUT PROBIOTICS AND PREBIOTICS? DO YOU NEED A SUPPLEMENT IN WINTER? • It’s important to have probiotics for good gut health, but prebiotics are also really important.

Think of probiotics like plants in a garden, while prebiotics are the mulch and soil the plants need to survive.

• While probiotic supplements can be helpful for those who need an extra boost, plain Greek yoghurt is often the best source of dietary probiotics.

• Instead of taking a supplement, I’d recommend having plain Greek yoghurt as a snack, with a few seeds and nuts and fruit or a light drizzle of honey as a snack or breakfast. It’s a fantastic food based way to get probiotics, prebiotics and calcium in one yummy meal.

• Being treated with antibiotics can negatively affect your gut microbiota so boost those pro and prebiotic foods if you’re put on antibiotics.

Click here to read this article online with references throughout.

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BAKING UP A STORM Recipes Chrystal Carver, www.glutenfreepalate.com

56

YUM. | CHRYSTAL CARVER

APPLE CIDER DONUTS {

INGREDIENTS

}

DONUTS 1 ½ cups apple cider 2 cups all-purpose gluten free flour 1 teaspoon gluten free baking powder 1/2 teaspoon baking soda 1 teaspoon ground cinnamon 1/2 teaspoon nutmeg 1/2 teaspoon salt 2 tablespoons oil of choice 1 large egg 1/2 cup brown sugar, packed 1/4 cup sugar 1/2 cup milk 1 teaspoon pure vanilla extract ICING 1 cup powdered sugar 2 tablespoons milk

TO MAKE THE DONUTS: Stirring occasionally, simmer apple cider in a small saucepan over low heat on the stove until it reduces to a 1/2 cup - approximately 20 minutes. Once simmered down remove from heat and set aside. Preheat oven to 350°F (180°C). Grease 2 six-serving donut pans; set aside.

In a medium mixing bowl, combine flour, baking powder, baking soda, cinnamon, nutmeg, and salt; set aside. In a large mixing bowl whisk oil, egg, brown sugar, sugar, milk, and vanilla. Add the dry ingredients to the wet ingredients and mix until combined. Spoon the batter into each donut well, filling two-thirds full. Don’t overfill. Bake for 12 to 14 minutes or until set.

TO MAKE THE ICING: In a separate small mixing bowl, combine the powdered sugar and milk until no lumps remain. One at a time, dip the tops of donuts into the glaze. Place donuts back on the rack and repeat until all donuts have been dipped.

NOTES: Store in an airtight container in the refrigerator for up to four days, or in the freezer for up to 3 months. + Serves 12 + Prep: 10 min. Cook: 14 min.

GLUTEN FREE

SOY FREE

57

YUM. | CHRYSTAL CARVER

ALMOND FLOUR SNICKERDOODLE MUFFINS {

INGREDIENTS

}

2 cups fine ground almond flour 1/4 teaspoon salt 1/2 teaspoon baking soda 1 teaspoon cinnamon 1/4 cup coconut oil, melted and cooled 1/4 cup honey (or pure maple syrup) 3 large eggs, whisked 1 teaspoon gluten free vanilla extract

Preheat oven to 350°F (180°C). Line a muffin pan with 12 paper liners; set aside.

In a large mixing bowl, whisk almond flour, salt, baking soda, and cinnamon. Add coconut oil, honey, eggs, and vanilla extract and mix until well combined. Spoon batter evenly into your paper liners. Bake for 20-22 minutes or until the centre is set. Remove from the oven and let cool for 5-10 minutes before serving. + Serves 12 + Prep: 10 min. Cook : 22 min.

GLUTEN FREE

58

SOY FREE

SUGAR FREE

59

60

YUM. | CHRYSTAL CARVER

CHAI SPICED CUPCAKES {

INGREDIENTS

}

CUPCAKES 1/2 cup avocado oil (or oil of choice) 3/4 cup sugar 2 large eggs 1 1/4 cups all-purpose gluten free flour blend 1/4 teaspoon salt 1 ¾ teaspoons gluten free baking powder 1 teaspoon cinnamon 1/4 teaspoon ground ginger 1/4 teaspoon ground allspice 1/4 teaspoon ground cloves 1/2 cup dairy free milk 2 teaspoons vanilla extract FROSTING 1/2 cup dairy free butter (1 stick), room temperature 1 teaspoon gluten free vanilla extract 3 cups powdered sugar 2 tablespoons dairy free milk TO MAKE THE CUPCAKES: Preheat oven to 350°F (180°C). Position rack in centre of oven. Line cupcake pan with paper liners; set aside. In a medium mixing bowl combine oil and sugar. Add eggs and beat with an electric mixer at medium speed for one minute. Add flour, salt, baking powder, dairy free milk, and vanilla. Beat at medium speed for one minute. Spoon batter evenly into cupcake liners.

Bake for 18-20 minutes or until the centres springs back when touched and cupcakes are very lightly browned. Let cool in the pan on rack for five minutes. Remove cupcakes from pan onto rack and cool completely before frosting.

TO MAKE THE FROSTING: In a medium mixing bowl, beat together dairy free butter and vanilla until smooth and creamy. Gradually add powdered sugar, one cup at a time, beating well. Alternate 1 cup of powdered sugar and 1 tablespoon of dairy free milk until all ingredients are blended. Beat in additional dairy free milk if needed to obtain desired constancy. Frost cupcakes and enjoy!

NOTES: You can use regular dairy butter and dairy milk to make these cupcakes. + Serves 12 + Prep: 10 min. Cook: 20 min.

GLUTEN FREE

DAIRY FREE

SOY FREE

61

YUM. | HEALTH AND WELLBEING

PSORIASIS AND COELIAC DISEASE. WHAT DO THEY HAVE IN COMMON? { SKIN AND GUT… WHAT?? THESE TWO CONDITIONS AREN’T AS DIFFERENT AS YOU MAY THINK. }

Words Carissa Anne, Nutritionist (BHSc)

62

YUM. | HEALTH AND WELLBEING

Psoriasis and coeliac disease may not appear to have much in common at first glance. One affects the skin and the other our gut lining… right?? It’s probably best to understand first that our gut and our skin have a lot more in common than most people actually realise.

Skin is our largest organ and one of its most important functions is to serve as a protective barrier to prevent harmful environmental substances from getting into our bodies. If you think about our gut lining in the same way, it also acts as a protective barrier but in reverse. It stops toxins and pathogens from getting into our bloodstream and systemic circulation your Initial from our digestive tract. Considering their Consultation use the most basic abilities, they share a very similar code YUMGF when function.

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While coeliac disease is a chronic, inflammatory autoimmune condition that usually impacts the gut, psoriasis is a chronic, inflammatory autoimmune condition that is characterised by scaly plaques on the skin. To be more accurate, psoriasis actually starts underneath the skin where an overactive immune system triggers skin cells to be produced at a rate faster than normal. The body can’t shed these proliferative cells quickly enough and this causes a build up of dead cells on the skin surface. As more and more new skin cells keep being produced, the build-up forms red, itchy, flaky patches known as plaques. Studies over the last decade have set out to determine if a gluten free diet can actually help alleviate psoriasis severity and what commonalities the two conditions share.

Several studies have now shown a positive correlation in the inflammatory mediators and markers between the two conditions which suggests that coeliac disease patients are at greater risk of psoriasis and vice versa. This suggests that treatment protocols need to and should be similar in terms of diet and attention paid to healing the gut mucosal layer. Recent literature has also looked at the impact a gluten free diet can have on psoriasis pathogenesis and there are indications of positive statistically significant results.

As an accredited and practicing nutritionist who specialises in Gastrointestinal Disorders and sees a multitude of clients with psoriasis, a gluten free diet as part of a treatment regimen

has demonstrated anecdotally a marked improvement in psoriasis plaques. As with all you book! chronic health conditions, and especially autoimmune conditions like psoriasis, there are a multitude of factors that need to be considered. I would definitely recommend working with a practitioner to identify other potential inflammatory triggers for your condition. Gastrointestinal and systemic health must be assessed along with liver detoxification capacity, genetics, environmental factors and the impact of stress on one’s overall wellness. Education regarding removing gluten from your diet and how to replace this with alternate carbohydrate sources so that one’s diet can still remain macronutrient balanced, is critical.

As always, do not remove any foods from your diet without the supervision of a healthcare practitioner and before completing proper testing to rule out potential underlying conditions, like coeliac disease.

If you have any questions please reach out at the JCN Clinic or on social media @ CarissaAnneNutrition. This can be quite a complicated area to tackle on your own, but it can be so simple with right advice, testing and help of a practitioner who specialises in this area.

Carissa is an accredited and practicing nutritionist at the JCN Clinic in Brisbane. The JCN Clinic is renowned for their focus on Digestive and Hormonal Health and an individualised, balanced approach to eating and nutrition. Carissa is available for Nutritional Consultations in person or via Skype or phone. To find out more contact the Clinic via email reception@jessicacox.com.au or book online HERE.

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YUM. | DINING OUT

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

FODDIES Gluten free and FODMAP-friendly donuts, for the win!!! As a full service café, donut store and ready-made-meal provider, no one is going hungry after a stop at Foddies. “Freedom of food choices” is their motto and they certainly deliver.

LOCATION: CAMBERWELL

www.foddies.com Instagram: @foddies

THE GOOD FOOD BAKERY 100% gluten free bakery and providore with delights like almond croissants, blueberry Danishes, strawberry shortcake and even meat pies! We guarantee their gluten free options will rival anything your tastebuds have experienced before!

LOCATION: MORNINGTON PENINSULA

www.thegoodfoodbakery.com.au Instagram: @thegfbakery

SHOP225 COELIAC AUSTRALIA ACCREDITED GLUTEN FREE PIZZA! I’m sorry to yell, but this is worth it! Margherita, calzone, carbonara, gnocchi… is your mouth watering yet??

Because ours is!

LOCATION: PASCOE VALE SOUTH

www.shop225.com.au Instagram: @shop_225

64

YUM. | DINING OUT

CAFFE STRADA When you come for breakfast at 100% gluten free cafe, Caffe Strada, you can leave with a full belly AND a week’s worth of bread and pizza bases! That’s right, this café is also a 100% gluten free bakery – but be sure to order ahead!

LOCATION: IVANHOE

www.caffestrada.com.au Instagram: @caffestradamelbourne

CIAO MAMMA Coeliac Australia Accredited Italian?! Mamma Mia! We’re talking pasta, arancini balls, calamari and desserts galore. If you haven’t ventured to Ciao Mamma yet, this is your sign!

LOCATION: BRUNSWICK

www.ciaomamma.com.au Instagram: @ciaomamma_brunswick

STALACTITES RESTAURANT The Greeks sure do know how to cook. Giros, souvlaki, tzatziki, dolmadakia… yum! Stalactites just made your Greek-loving life even better as they are now Coeliac Australia Accredited!

LOCATION: MELBOURNE

www.stalactites.com.au Instagram: @StalactitesRestaurant

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RUMBLE YOUR TASTEBUDS Recipes/Photography Keira Rumble (@kr umble), w w w.kr umbledfoods.com

66

YUM. | KEIRA RUMBLE

WHOLE ROASTED CAULIFLOWER W/ ROMESCO SAUCE {

INGREDIENTS

}

1 whole cauliflower

¼ cup passata

PASTE

1 garlic clove crushed

1 heaped tablespoon nutritional yeast.

1 tablespoon red wine vinegar

½ cup olive oil

2 tablespoon flaxseed oil

Salt and pepper to taste

1/4 - 1/2 cup olive oil

1 teaspoon onion powder

2 tablespoons toasted almonds, slivered or roughly cut

1 teaspoon turmeric

1 large handful parsley, roughly torn

1 teaspoon smoked paprika

salt & pepper to taste

ROMESCO SAUCE 3 roasted red peppers (jar)

CAULIFLOWER: Pre-heat oven to 200ºC fan-forced. Fill a deep baking dish up with water (approx. half full) – carefully place in the bottom rack of the oven. (This will help to steam the cauliflower, which makes it nice and tender.) Wash your cauliflower and pat dry. In a bowl, add the nutritional yeast. With the back of a spoon, crush the yeast flakes into a fine dust, then whisk all paste ingredients, into a paste. Then with your hands (or pastry brush) massage the paste into the cauliflower. Place onto a lined baking tray, drizzle over some more olive oil and sprinkle some more salt and pepper. Pop into oven for 60 minutes. At the half way mark, carefully remove the bottom dish filled with water. Two minutes before taking out, turn on the grill to crisp up the cauliflower.

ROMESCO SAUCE: Pop all the ingredients in a blender (except the almonds) – blitz for 30-60 seconds.

Then, add in the almonds, and blitz until your desired consistency. Store in a glass jar in the fridge for up to a week. To serve, spread the romesco sauce on a serving plate, then place the cauliflower on top. Great on its own, or serve with a simple rocket salad. + Serves 2-4 + Prep: 10 min. Cook: 1 hr 5 min.

GLUTEN FREE

DAIRY FREE

EGG FREE

VEGAN

SOY FREE

SUGAR FREE

67

YUM. | KEIRA RUMBLE

HEMP CHOC CHIP COOKIES {

INGREDIENTS

}

2 cups almond meal 1/2 cup hemp seeds 1 teaspoon mixed spice 2 tablespoons vanilla extract 1 tablespoon rice malt syrup 1/4 cup coconut oil (melted) pinch pink salt Âź teaspoon baking soda 1/4 teaspoon gluten free baking powder 1/4 cup dark choc chips

Preheat oven to 180ÂşC fan-forced. Line a baking tray with baking paper. In a bowl combine the vanilla extract, melted coconut oil & rice malt syrup, whisk until combined. Add in the dry ingredients (excluding the dark choc chips), and mix until a soft dough forms. If it is too stiff, add in a little more coconut oil or a dash of water. Fold in the choc chips. Roll into little balls, place on your lined baking tray, then with a spoon coated in coconut oil, press down to flatten out your cookies. Continue until you finish the mixture. Pop into the oven for approximately 18 degrees, or until golden brown.

Transfer to a wire rack and let them cool.

KITCHEN TIP: Make a double batch, place mixture horizontally across some baking paper and spread out into a log up in baking paper and twist the ends and pop into freezer! + Serves 2-4 + Prep: 5 min. Cook: 20-25 min.

GLUTEN FREE

68

DAIRY FREE

EGG FREE

VEGAN

69

70

YUM. | KEIRA RUMBLE

QUINOA CHOCOLATE MUD CAKE {

INGREDIENTS

}

2 cups cooked golden quinoa (cooled)

1/2 teaspoon baking powder

1/3 cup almond milk

1/2 teaspoon baking soda

4 large eggs

Pinch of Himalayan sea salt

2 tablespoon vanilla bean paste

FROSTING

3/4 cup of organic pasteurized butter (melted

1 can (400ml) full fat coconut cream

and slightly cooled)

300g dark choc chips

1/4 cup coconut oil (melted and slightly cooled)

1 teaspoon vanilla extract or vanilla seeds from pod

1/2 cup coconut sugar (can omit for stevia*) 1/4 cup unsweetened cocoa powder 1/4 cup cacao powder

CAKE: Preheat your oven to 160ºC fan-forced. Lightly grease a spring form cake tin. In a food processor, add milk, eggs, vanilla and blend until combined. Add in the quinoa, butter and coconut oil gradually until smooth. Then, sift in the coconut sugar, cacao, cocoa and salt. Blend until just combined. Then add in the baking powder and soda. Pour mixture into baking tin & tap on bench to remove the air bubbles.

Cook for 1hour and 5 minutes, in the middle rack of the oven.

Once cooked, let the cake cool on a wire rack.

FROSTING: For the frosting, over a double boiler, melt the chocolate until just silky smooth.

Remove from the heat. Open the can of coconut cream and scoop out the fleshy cream (don’t use the coconut water liquid). Stir the thick cream into the chocolate mix. Add in the vanilla, and stir until all combined. Place in fridge to cool. Once cooled, whip with egg beaters until a thick frosting forms. Spread frosting over the cooled cake.

TIPS: 1. Make sure that the quinoa is completely cooled! If you skip this part, your cake will be extremely sloppy and runny. 2. Don’t use store bought liquid coconut oil, you want to buy coconut oil that can go in and out of being solidified. 3. Double the batch size and create 2 cakes to create layers!

4. *If you want to omit for stevia, decrease significantly in size. + Serves 6-8 + Prep: 10 min. Cook: 1 hr 5 min.

GLUTEN FREE

DAIRY FREE

SUGAR FREE

71

ESCAPE THE CHILL Recipes: Margaret Pahos, www.createcookshare.com 72

YUM. | CREATE COOK SHARE

SPICY BLACK BEAN STEW {

INGREDIENTS

}

2 tbs extra virgin olive oil 3 garlic cloves, minced 1 red capsicum, diced 1 yellow capsicum, diced 1 large carrot, diced 1 large brown onion, chopped 400g can black beans 400g can diced tomatoes 1 ½ tsp ground cumin 1 tsp paprika 1 tsp ground coriander 1 ½ tsp chilli flakes 1 tsp sea salt ½ tsp ground pepper TO GARNISH: Dollops of sour cream Finely chopped red opinion Handful of Coriander leaves

Heat oil in a wide pan and add onion, garlic, red and yellow capsicum and carrot.

Sauté for 2-3 minutes. Add all seasoning, cumin, paprika, coriander, chilli, salt and pepper and sauté a further 2 minutes. Add beans, tomatoes and 1 cup water.

Bring to boil then reduce heat and simmer for 15 minutes. Turn off heat. Garnish with dollops of sour cream, sliced red onion and fresh coriander leaves. Serve with hot or toasted bread. (optional to serve with steamed rice or quinoa instead of bread) Enjoy x + Serves 3-4 + Prep: 15 min. Cook: 20 min.

GLUTEN FREE

DAIRY FREE

EGG FREE

VEGAN

SOY FREE

SUGAR FREE

73

YUM. | CREATE COOK SHARE

CHAI SPICED BANANA MUFFINS WITH CHOC DROPS {

INGREDIENTS

}

12 hole muffin or mini bundt tray 300g mashed banana (approx. 3 large bananas) 80g hazelnut meal (or almond meal) 30 ml extra virgin olive oil 3 eggs 2 tbs coconut flour (or plain flour) 1 tbs psyllium husk 1 tsp apple cider vinegar ½ tsp baking powder pinch of sea salt ½ cup dark chocolate drops CHAI SPICE: ½ tsp ground cinnamon ¼ tsp ground nutmeg ¼ tsp ground clove ¼ tsp ground cardamom ¼ tsp ground ginger

Preheat oven to 170ºC fan-forced. In a bowl combine all ingredients. Spray with extra virgin olive oil a medium size muffin tin and distribute evenly between the 10-12 muffin holes. Bake for 20-25 minutes. Allow cooling on wire rack for 10 minutes before serving.

NOTE: These are also delicious the next day. You can store them in an air tight container in the fridge as they are delicious cold too! + Serves 10 + Prep: 10 min. Cook: 25 min.

GLUTEN FREE

74

DAIRY FREE

SOY FREE

SUGAR FREE

75

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YUM. | CREATE COOK SHARE

CHICKEN WINGS WITH SPICY SAUCE {

INGREDIENTS

}

1 kg chicken wings 1/3 cup rice flour 1 tsp sea salt 1 tsp pepper ½ tsp ground garlic TO GARNISH: 3 spring onions, finely sliced 1 red chilli, sliced Fresh lime SPICY SAUCE: 2 tbs sweet chilli sauce 2 tbs soy sauce 1 tbs rice vinegar 1 tbs maple syrup 1 tsp sesame oil

Preheat oven to 210ÂşC fan forced and line tray with baking paper. Combine in a bowl and whisk together the ingredients for the spicy sauce. Set aside. In a deep bowl combine the rice flour, sea salt, pepper and ground garlic. Toss the chicken wings in the flour mix and then place onto baking tray. Spray with coconut oil and bake in preheated oven for 12 minutes. After the first 12 minutes baste with the spicy sauce using a cooking brush. Place back into the oven and cook for a further 12-15 minutes or until cooked through. Serve chicken on a platter of leafy salad greens and brush sauce over all pieces. Garnish with spring onions, chillies, a fresh squeeze of lime juice and optional side serving of steamed rice. + Serves 6 + Prep: 10 min. Cook: 25 min.

GLUTEN FREE

DAIRY FREE

EGG FREE

77

LIVE LIFE NOURISHED

78

Photo Samantha Pickthall Ingredients: Australian Macadamias

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

YUM. | LIVE LOVE NOURISH

CHOCOLATE MACADAMIA CAKE WITH MACADAMIA MAPLE CREAM {

INGREDIENTS

}

3 cups almond meal 1/2 cup tapioca flour 3/4 cup coconut sugar 1 cup raw cacao 2 tsp baking powder 4 large eggs 1 ½ cups macadamia nut milk or plant based milk 1/2 cup macadamia oil or melted coconut oil 2 tsp vanilla extract 1/2 cup chopped Australian Macadamias FROSTING: 1 can full fat coconut milk, refrigerated overnight 2 heaped tbsp macadamia nut butter 2 tbsp pure maple syrup 1/2 cup sliced strawberries 1/3 cup chopped Australian Macadamias Pre-heat oven to 175°C. In a mixing bowl combine almond meal, tapioca flour, coconut sugar, cacao and baking powder. In a separate bowl whisk eggs and add milk, oil and vanilla. Add wet mixture to dry mixture and combine. Stir through chopped macadamias nuts. Pour into a lined/ greased round cake tin.

Bake in oven for 40 minutes or until cooked through. Allow to cool. Meanwhile, take out can of coconut milk from fridge. Scoop out solids that have risen to the top (reserve liquid for another use). In a mixing bowl whip coconut cream solids with macadamia nut butter and maple syrup using electric beaters until thickened. Store in fridge to further thicken and until cake is cooled. Once cake is cooled, slice horizontally into two or three layers. Spread cream in between layers with slices of strawberry, saving some frosting for the top. Top with fresh strawberries and chopped macadamia nuts. + Serves 6-8 + Prep: 10 min. Cook: 40 min.

GLUTEN FREE

DAIRY FREE

SOY FREE

SUGAR FREE

79

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

Photo Sarah Bell Ingredients Sherwood Road Organics

80

YUM. | LIVE LOVE NOURISH

COCONUT BEEF CURRY {

INGREDIENTS

}

1 tbsp coconut oil 1 brown onion, chopped 3 garlic cloves, crushed 2 tsp curry powder 1 ½ tsp ground coriander 1 tsp ground cumin 1 tsp garam masala 1 tsp paprika 1 tsp cardamom Pinch chilli powder (to taste) Pinch salt 1 kg organic beef chuck (cut into 2-3 cm cubes) 2 x 270ml canned coconut milk 4 cups riced cauliflower Fresh coriander to serve Fresh lime wedges to serve Fresh chilli to serve

In a large heavy-based saucepan, heat coconut oil and sautĂŠ onions for 2 minutes over medium heat until soft. Add garlic and spices. Stir over low-med heat for 1-2 minutes or until fragrant. Add beef and brown for 2-3 minutes. (I use Sherwood Road Organics.) Add coconut milk and bring to a simmer. Cover and simmer for 1 - 1.5 hours or until meat is tender. Meanwhile, heat extra coconut oil in a large, deep frying pan and add riced cauliflower with 1 tbsp water, stir over medium heat until soft. Check curry for seasoning and adjust by adding extra salt if needed. Serve cauliflower rice and curry into serving bowls.

Top with fresh coriander and lime wedges and fresh chilli for freshness. + Serves 6-8 + Prep: 10 min. Cook: 1 hr 30 min.

GLUTEN FREE

DAIRY FREE

EGG FREE

SOY FREE

SUGAR FREE

81

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

Photo Samantha Pickthall Ingredients: Australian Macadamias

82

YUM. | LIVE LOVE NOURISH

NO BAKE CHOCOLATE BROWNIES {

INGREDIENTS

}

1 cup macadamia nut butter 2 cups almond meal 1/2 cup raw cacao power 2 tbsp coconut flour 6 tbsp rice malt syrup 2 tbsp melted coconut oil 1/2 cup Australian Macadamias DAIRY FREE CHOCOLATE GANACHE: 100 g your favourite dark chocolate (sugar free, dairy free) 1/2 cup coconut milk solids 2 heaped tbsp macadamia nut butter 4 tsp coconut flour

To make macadamia nut butter, process raw macadamia nuts (approx. 1 - 2 cups) in a food processor to make a buttery paste. In a mixing bowl combine almond meal, cacao powder and coconut flour. In a small saucepan heat macadamia nut butter, rice malt syrup and coconut oil to melt. Stir together to combine and add to dry mixture. Combine well and transfer to a small lined baking tray. Press firmly to mould into tray. Transfer to fridge for 1 hour to firm. Meanwhile, in a heat proof bowl, melt chocolate over boiling water. Add macadamia butter to melted chocolate and mix through. Add coconut milk solids and mix through. Add coconut flour and combine well. Spread ganache over brownies. Chop macadamias and sprinkle on top of ganache. Transfer back into fridge for ganache to firm up. Slice with a clean, wet knife.

Keep refrigerated.

NOTES: If you have a sweet tooth, add up to Âź extra coconut sugar to cake recipe or additional maple syrup to the cream. + Serves 24 + Prep: 25 min

GLUTEN FREE

DAIRY FREE

EGG FREE

VEGAN

SOY FREE

SUGAR FREE

83

HOME COOKED DELIGHTS Recipes Irena Macri, www.irenamacri.com

84

YUM. | IRENA MACRI

ROASTED SWEET POTATOES WITH WALNUT PARSLEY & GARLIC {

INGREDIENTS

}

1–1.2kg / 2.5 lb sweet potatoes (4–5 medium sweet potatoes), peeled and cut in halves or quartered wedges, depending on size 2–3 tablespoons of olive oil 1 ½ teaspoons sea salt TOPPING: ½ cup raw walnuts 1 large clove of garlic, peeled and roughly diced ½ long red chilli, roughly sliced Handful of fresh parsley (about 10 g/0.5 oz) Pinch of salt Zest of ½ lemon Preheat the oven to 200ºC / 395ºF. Line a flat baking tray with parchment paper. Place sweet potato wedges in the tray, inner side up, and drizzle them with olive oil. Sprinkle evenly with 1 teaspoon of salt.

Place in the oven, middle shelf for 30 minutes. At a 15 minute mark, rotate the tray for even cooking. In the meantime, place the topping ingredients in a food processor and grind into small crumbs. Set aside. If you don’t have a food processor, you can chop the ingredients finely with a knife. Once cooked, remove the sweet potatoes from the oven and season with a little more sea salt (about half a teaspoon or so).

Sprinkle the walnut and parsley crumbs evenly over the top. You can garnish the final dish with a few whole parsley leaves and walnuts, if you like. Serve while hot.

TIP: Pre-roast the sweet potatoes for 25 minutes and store covered with cling wrap in the fridge.

Reheat at 200ºC for 5-10 minutes then sprinkle with the crumbs just before serving. You can make the topping ahead of time too and store in an airtight container. + Serves 6-8 + Prep: 20 min. Cook: 30 min.

GLUTEN FREE

DAIRY FREE

EGG FREE

VEGAN

SOY FREE

SUGAR FREE

85

YUM. | IRENA MACRI

PISTO (AMAZING SPANISH VEGETABLE STEW) {

INGREDIENTS

}

1 large eggplant, diced Salt Good quality olive oil (cold-pressed) 1 large brown onion, peeled and diced ½ long red chilli, diced (or 1/2 teaspoonchili flakes) 1 small to medium bell red pepper/capsicum, diced 1 green bell pepper/capsicum, diced 2 garlic cloves, chopped 1 ½ cans crushed tomatoes or tomato passata (organic, if possible) 1 ½ teaspoons salt 1 teaspoon honey or coconut sugar (optional, omit for Whole30) 2 small to medium zucchini, peeled and diced

Dice the eggplant into cubes and sprinkle generously with salt. Leave for 15-20 minutes. This removes some of the bitterness from the eggplant and draws out the moisture so that the vegetable doesn’t need as much oil to fry in. Add 4 tablespoons of olive oil to a large, deep frying pan or a casserole dish and heat over medium heat. Add the onions, chilli and diced peppers. Cook over medium heat for 12-14 minutes, until well softened. Then, add the garlic and tomatoes and cook for 10 minutes covered with a lid, stirring a couple of times. In the meantime, dice the zucchini and set aside. Rinse the eggplant under water and pat dry slightly with the kitchen towel. In a separate frying pan, add 2-3 tablespoons of olive oil and heat over medium-high heat. Add the eggplant and cook for 4-5 minutes, stirring halfway, until slightly browned off. Remove the eggplant and add a little more olive oil. Add the zucchini and cook for 4-5 minutes as well, stirring a couple of times. Finally, add the prefried eggplant and zucchini to the pot with the tomato mixture and stir through. Cook together for 25 minutes over medium-low heat, covered with a lid. Stir a few times. Let it sit for 5 minutes after cooking before serving. You may garnish pisto with fresh parsley, basil or coriander if you wish.

NOTE: Store leftover pisto in an airtight container for 4-5 days or freeze for up to 2 months. It can be reheated or enjoyed cold the following days. + Serves 8 + Prep: 20 min. Cook: 60 min.

GLUTEN FREE

86

DAIRY FREE

EGG FREE

VEGAN

SOY FREE

SUGAR FREE

NUT FREE

87

88

YUM. | IRENA MACRI

MOROCCAN LAMB CASSEROLE ( SLOW COOKER) {

INGREDIENTS

}

1 tablespoon coconut oil or ghee

1 teaspoon onion powder

1 medium white onion, chopped

2 tablespoons lemon juice

½ teaspoon salt

2 large cloves of garlic, sliced

700 g /1.5 lb lamb steak, diced

6–7 dried apricots, sliced in thirds

1 large carrot, sliced thick

1 tablespoon tomato paste

4 peels of lemon (not 4 lemons, but rather 4 small peeled ribbons of the rind)

2 bay leaves 1 ½ cups water

1 teaspoon cinnamon powder

1 teaspoon salt

1 ½ teaspoon cumin powder 1 ½ teaspoon coriander seed powder

¼ cup toasted almond slivers

½ teaspoon allspice (optional, a few cloves can be used instead)

Handful of chopped fresh parsley

If your slow cooker vessel is heatproof, place it on the stove over medium-high heat. Alternatively, use a large frying pan or saucepan for this first step. Add the onion, coconut oil and salt and sauté for 2 minutes. Follow with the lamb, carrots and lemon peel, and stir through for a minute. Now add the spices and stir through to release the aromas before adding the rest of the ingredients (except for almonds and parsley). Stir through and bring to a boil. Place the vessel with the lamb stew back on the slow cooker base and set to HIGH for 4 hours, MEDIUM for 6 or LOW for 8 hours. If using a different saucepan, transfer the contents to the slow cooker vessel and set the timer as mentioned above. After 4 or more hours, as per your heat setting, transfer the slow cooker vessel to the stove and set the heat to high. Again, if the vessel is not heatproof, transfer the casserole contents into a saucepan.

Cook uncovered for 10 minutes, stirring regularly, allowing some of the liquid to evaporate. Add the almonds half way through and mix together (reserve a few almonds for garnish). Taste for salt and feel free to add some chilli, if you like. Serve with cauliflower rice, regular rice or some greens. + Serves 4 + Prep: 10 min. Cook: 4 hr 15 min.

GLUTEN FREE

DAIRY FREE

EGG FREE

SOY FREE

SUGAR FREE

89

NEXT ISSUE CELEBRATE - 04 NOV 2019

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