WINTER ISSUE
JUNE 2015
GLUTEN-FREE TRAVEL | EATING OUT | 30 + GLUTEN-FREE RECIPES | LATEST PRODUCTS
CONTENTS {
YUM. GLUTEN FREE MAGAZINE – WINTER ISSUE
28
44
Monster mash
Happy hormones, happy tummies
30
52
Add these goodies to your shopping list this month
Down on the farm
CASEY-LEE LYONS
10
TABLE TALK
What’s new, what’s fab, what’s made us shout “hooray” this month – it’s all here
12
LEE HOLMES
PRODUCTS
32
DR NAT KRINGOUDIS
THE FARM BYRON BAY
54
TRAVEL
Supercharge your winter
CARLA AND EMMA PAPAS
Holidaying with GF confidence
22
The benefits of Bone Broth
56
CLE-ANN STAMPOLIDIS
Winter tummy warmers
38
}
THE ORGANIC FROG & HEAVENLY DONUTS
68
SALLY O’NEIL
Winning trio
72
GREEN BEES
All things green and gluten free
74
ANJUM ANAND
HEALTHY READING MATERIAL
Hole lot of lovin’
Pick of the flavour pack
Gluten-free bookworms unite!
58
80
40
THE REAL FOOD REVOLUTION
Get real
42
BUSINESS PROFILE
Street Organics
AMY CHATWIN
Baked beauties
64
ANATHOTH FARMS
Easy peasy tasty treats
RICKI HARISSON
Winter delights
84
SUSIE BURRELL
Vegie winners
88
STEPHANIE LOWE
Get the Lowe-down
JUNE CONTRIBUTORS {
SET THE TABLE AND WELCOME THESE RECIPE EXPERTS TO THE YUM. DINNER PARTY
STEPH LOWE The Natural Nutritionist Steph Lowe is a leading Australian sports nutritionist specialising in gluten-free and refined sugar-free food, fuelling and real food education. www.thenaturalnutritionist.com.au
SUSIE BURELL Shape Me Susie Burrell is one of Australia’s leading dietitians, with two Honours degrees in Nutrition & Dietetics and Psychology. Susie is especially known for her practical, easy to understand approach to diet, nutrition and wellbeing. www.shapeme.com.au
CLE-ANN STAMPOLIDIS Cle-ann Food & Lifestyle A recipe developer, stylist and multi-talented foodie immersed in Melbourne’s rich food culture, Cle-ann’s simple love of preparing and sharing food is reflective of her eponymous food and lifestyle blog. www.cle-ann.com
CASEY-LEE LYONS Live Love Nourish
SALLY O’NEIL The Fit Foodie Creator of the-fit-foodie.com, Sally helps those looking to improve their diet without compromising on flavour. Sharing nutritious versions of favourite treats, she devises recipes with individuals’ health goals (and tastebuds) in mind. www.the-fit-foodie.com
RICKI HARRISON Nutra Organics
AMY CHATWIN Throughly Nourished Life
EMMA AND CARLA PAPAS The Merrymaker Sisters
Amy started Thoroughly Nourished Life as a way to celebrate and share the way she nourishes herself every day. She makes gluten-free, vegetarian fare and strives to share a balance of healthy and decadent food on her blog. www.thoroughlynourishedlife.com
ANJUM ANAND Anjum Anand Internationally renowned TV chef, best-selling food writer, award-winning brand owner, entrepreneur and mother of two young children, she is the face of modern Indian cuisine and truly a woman of achievement, who embodies the entrepreneurial spirit. www.anjumanand.co.uk
Casey is a qualified nutritionist, naturopath and director of Live Love Nourish, an online health and wellness website specialising in nutritionally-designed recipes and programs. www.livelovenourish.com.au
Ricki is a passionate wife and mum of two spirited boys. She is at the helm of family business, Nutra Organics with her parents, husband and sister. Cooking from scratch, from the heart, helps to nourish and is wild therapy. www.nutraorganics.com.au
Emma and Carla are the Merrymaker Sisters: health and happiness bloggers, authors and health coaches. They share healthy, paleo recipes and inspiration. www.themerrymakersisters.com
}
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HOW TO READ YUM. MAGAZINE
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yum. | the healthy chef
You’ll notice throughout this magazine we’ve featured coloured dots within recipes that let you know how allergy friendly that particular recipe is. While we’ve done our best to bring you the most accurate information, please note that you should always check the ingredients lists of all recipes (and products) before using them, in accordance with your allergies.
green pea fritters {
IngredIents
2 tablespoons fresh chopped parsley 2 organic/free range eggs zest of 1 lemon 150g (5¼ oz) good quality ricotta 1 ½ tablespoons coconut flour (see notes) Pinch of sea salt and pepper
{ reMeMBer } It’s important to cook them over a low, gentle heat on each side until golden and cooked through. serve with a squeeze of lemon and enjoy. You can also accompany with leafy greens or steamed vegetables and drizzle with cold pressed olive oil and lemon.
smash the green peas roughly either by hand or by using a blender or food processor. Make sure to keep it chunky as this is not a puree. Combine the smashed peas into a bowl with parsley, egg, lemon zest and coconut flour. the coconut flour will thicken the mix and allow it to hold its shape when cooking. season with salt and pepper and taste to check.
+ Makes 6 + { nOtes } Coconut flour is available from most health food stores. It can also be replaced with other gluten-free flours such as almond meal or brown rice flour. Quantities of almond meal or rice flour will need to be doubled – just enough so that the fritter will hold its shape when cooked.
Add the ricotta last, smashing it through the pea fritter batter – make sure to leave nice chunky bits of ricotta through the mix. Heat a pan over a low heat with a little olive oil. Cook spoonfuls of pea fritter mixture - as much as you would pikelets or small pancakes. You should get about six green pea fritters.
gluten free
GLUTEN FREE
}
300g (10½ oz) green peas (if using frozen, make sure to defrost first)
DAIRY FREE
VEGAN
For dairy-free fritters – omit the ricotta all together.
SOY free
Sugar free
NUT FREE
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
SHOP GLUTEN FREE WITH CONFIDENCE {
FROM COELIAC AUSTRALIA – WWW.COELIAC.ORG.AU
}
The Crossed Grain Logo (pictured below right) helps you shop gluten free with confidence, as products with this logo on the packaging have been developed to make gluten-free choices quicker, easier and safer. All products using this logo have been reviewed and approved by Coeliac Australia as part of their endorsement program and are suitable for a gluten-free diet. Coeliac Australia asks that you support these manufacturers by purchasing products carrying this logo whenever possible. This will help maintain the range and variety of products available from these manufacturers and encourage them to continue to supply gluten-free options for those with Coeliac Disease or other conditions requiring a glutenfree diet. Products that use this logo are: • Tested to have gluten levels <20ppm (considered suitable as per the Codex standard for gluten). Should the logo be used in combination with a gluten-free claim, the product must measure to have no detectable gluten as per the FSANZ guidelines for gluten free, • Subject to lab testing every 12 months and random annual audits, • Independently approved, • Supporting those following a gluten-free diet.
PUBLISHER Jumpin Publishing Pty Ltd MANAGING EDITOR Bianca Shugg CREATIVE DIREC TOR Vanessa Russell NATIONAL SALES MANAGER Olivia Jackson SUB-EDITOR Belinda Glindemann FEATURE WRITER Michelle Dryburgh CONTACT US: FACEBOOK yumglutenfree INSTAGRAM yum.glutenfreemagazine TWITTER yum_gluten_free GENERAL ENQUIRIES info@yumglutenfree.com.au CONTRIBUTE products and images contribute@yumglutenfree.com.au ADVERTISING advertise@yumglutenfree.com.au EDITORIAL editorial@yumglutenfree.com.au
Winter is my favourite time of year. Soups, stocks, casseroles, roasted vegetables and an endless supply of tea…yum! Having grown up in country Victoria on farms and in small country towns, then having a father who worked in horticulture, most of my upbringing was spent eating from the land and mostly vegetables and grains at that. Every year, winter takes me back to my roots. Recently though I have fallen in love with bone broths, especially chicken broth. They are such a wonderful addition to breakfast, lunch, dinner or just a warm cup between meals. In this issue, the beautiful Merrymaker Sisters will enlighten you about the benefits of bone broth and they also share some recipes with us. So please enjoy our winter edition. A cup of tea, or warm broth alongside it is optional — but highly recommended.
MAG SUBSCRIPTIONS www.yumglutenfree.com.au Cover shot courtesy of Anjum Anand www.anjumanand.co.uk
MAGAZINE NOW AVAILABLE HERE!
Bianca Shugg Publisher/Managing editor
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YUM. | COELIAC QUEENSLAND
JOIN THE CLUB { DIAGNOSED WITH COELIAC DISEASE? COELIAC QLD MEMBERSHIP CAN BE YOUR BEST FRIEND }
June 30 is fast approaching, so it’s time to renew your membership for Coeliac Queensland, or for those who are not currently members, to join and take advantage of the benefits of membership. Membership of Coeliac Queensland ensures that you have the latest and most credible information on coeliac disease and the gluten-free diet.
Ongoing support Member-only supermarket tours are available to assist you in identifying gluten free food choices. There are also various support groups throughout Queensland where you can talk to other people with coeliac disease and share recipes and ideas. Events and seminars
Membership is open to people who have been medically diagnosed with: • Coeliac disease, • Dermatitis Herpetiformis, • Or as requiring a gluten-free diet. Benefits of Coeliac Queensland membership When taking out a new membership, you will receive a new member kit. The kit includes all the information you need to start eating gluten free, including: • Ingredient list book, • Handbook, • Recipe book, • Gluten-free samples, • Additional resources for child members. Keep informed Our quarterly colour magazine The Australian Coeliac and bimonthly e-newsletter Against the Grain keep you up to date with the latest gluten-free products, recipes, research, travel articles and much more. Access to discounts Coles stores nationally offer a discount on selected gluten-free products to Coeliac Queensland members upon presentation of your Coeliac Queensland Member Card. Coeliac Queensland members can also receive discounts at a number of other participating businesses.
Members receive discounted entry to our annual Gluten Free Food Expo as well as any health seminars that are held. We also hold a Children’s Christmas Party for our child members. Joining the Coeliac Queensland community enables us to help you best manage your condition but you don’t need to be newly diagnosed to benefit from being a member. Dr Jason Tye-Din, a leading gastroenterologist specialising in coeliac disease and Chairman of Coeliac Australia’s Medical Advisory Committee, reports that he finds patients who become members of Coeliac Queensland are better equipped to achieve a strict glutenfree lifestyle compared to those who try to do it alone. To become a member of Coeliac Queensland, simply complete the online application form or download an application form. If you are a current member looking to renew, please renew online via the members’ area of our website. Coeliac Queensland is a not-for-profit organisation and does not receive any government funding. We rely on membership and donations to survive. For any questions on membership, please contact our office on 1300 458 836. If you reside in another state, please consider membership of your state’s coeliac organisation.
Exclusive online members’ area A range of fact sheets and other member-only resources is available in our online members’ area. Access to our helpline Call and have your gluten-free queries answered, Monday to Friday 9am–3pm or email your query and receive a personal response.
Glen Harriss Executive Officer
YUM. | TABLE TALK
TALK OF THE TABLE {
W H A T ’ S N E W , W H A T ’ S F A B , W H A T ’ S M A D E U S S H O U T ‘ H O O R AY ’ THIS MONTH – IT’S ALL HERE
}
Pictured above, from left, snags from Lewis & Son’s world first range, Saba’s teff, Coconut Magic raw energy bars, Slim Secrets protein pud.
NATURAL AUSSIE SNAGS Lewis & Son have the first range of smallgoods in the world to be FODMAP Friendly certified and endorsed by Coeliac Australia. Their smallgoods contain no artificial flavours, colours, preservatives, fillers, phosphates or any other nasties. Lewis & Son opened in 1945, selling a selection of charcuterie, meats and pickled things. As a Melbourne-based deli and butcher, they incorporate the multicultural culinary influence of the city into their range of products. They have ingredients labels where you can easily pronounce every single ingredient and can safely eat them too.
Teff tends to have a mild hazelnutty flavour with a slightly sweet taste. Unlike other gluten-free grains, it tends to be more gelatinous making it hold better in baking and versatile to cook with. Initially you can start by substituting about ½ of the required flour with teff. This will instantly increase the nutritional value of your baking. Teff is great for pancakes, cakes, bread, crepes/wraps, muffins, cookies and almost anything else you use flour for. It is also great to add to vegetable loaf and vegie burgers to bind your ingredients in place of egg. www.sabashealthfoods.com.au
RAW ENERGY BARS www.lewisandson.com.au
THE ANCIENT GRAIN OF ETHIOPIA Teff is an ancient grain of Ethiopia and hailed as the new ‘super food’ by the Guardian. It’s one of the world’s smallest grains, packed with nutrition and naturally gluten free. Teff is high in calcium which is not usually found in grains. Teff is high in resistant starch, a type of dietary fibre, that can benefit blood-sugar management and digestion. Teff is higher in protein than other grains. It’s also packed with vitamins and minerals including thiamin, Vitamin B6, Vitamin C, magnesium, phosphorus, potassium and manganese. This makes it a great substitute for other flours and to compliment other flours.
Coconut Magic Raw Energy Bars are made using simple raw food, wholefood and superfood ingredients. They are loaded with coconut oil and a hint of coconut nectar to make them taste amazing and be amazing for you. Coconut Magic’s raw bars were created out of the business owner’s desire to eat healthy and raw whilst on the go. Each bar is vegan, gluten free, paleo friendly, sugar free, dairy and soy free with just 100 per cent wholefood and raw food ingredients. Made in Australia from natural ingredients and nothing else added, Coconut Magic Raw Energy Bars are available at health food stores and independent supermarkets. www.coconutmagic.com
YUM. | TABLE TALK
EAT STREET
THE KETTLE BLACK, NSW 50 Albert Rd, South Melbourne An intimate and unique dining experience www.thekettleblack.com.au Pictured above, Roza’s truffle mayo.
THE PROTEIN IS IN THE PUDDING Leading Australian owned healthy snack food company, Slim Secrets, is excited to announce the launch of its new Protein Pud range. The single serve puddings are a high protein dessert designed to satisfy indulgent taste buds without compromising a healthy lifestyle. Conveniently packed for on-the-go snacking or a guilt-free moment to yourself, the Slim Secrets Protein Pud range is packed full of nutritional benefits and has been awarded an impressive 4.5 health star rating. Available from July 2015, Protein Puds contain the nutritional goodness of the superfood chia seeds. They are naturally sweetened, gluten free, high fibre, low sugar, low fat and low carb. The three luscious flavours of salted caramel, choc coconut and strawberry are high in protein and are a great source of calcium. Look no further for a delicious and easy way to treat yourself, while still maintaining a healthy diet. Slim Secrets founder/director Sharon Thurin says: “After such a great response from consumers for our clean protein Bare Bar range, we were determined to find new snacking options for health-conscious eaters that are easily accessible and nutrient rich.”
BIRDS NEST RESTAURANT, QLD West End, Brisbane. Traditional Japanese Yakitori www.birdsnestrestaurant.com.au
www.slimsecrets.com.au
TRUFFLE MAYONNAISE This is an extra-special 140ml jar of mayonnaise that has been loaded with pieces of real black truffle. This mayonnaise is great to add a touch of truffle to potatoes, or with meats and on sandwiches. It’s also lovely mixing a tablespoon through mashed potato to add a bit of the luxurious flavour. All Roza’s products are preservative free and gluten free. www.rozas.com.au
ORGANICS AT HOME, QLD Shop 7, 5th Avenue, Palm Beach, Gold Coast. 100 per cent organic cafe. Locally sourced produce, food from the heart. www.organicsathome.com.au
YUM. | LEE HOLMES
SUPERCHARGE YOUR WINTER { H OW T O H E A L Y OU R G U T A N D T H R I V E ON AN 80:20 DIET } Words Michelle Dryburgh
Lee Holmes believes in all things in moderation, but when the chill of winter sets in, she’s not afraid to indulge. Slow-cooked meals, hot pots, one-pot meals and stove-top casseroles are at the top of her ‘to eat’ list during the cooler months, but she’ll occasionally allow herself a favourite treat like hazelnut gelato or fish and chips. “For me, it’s about being mindful of what you are eating and appreciating the food for what it is and how fortunate we are in Australia, to have an abundance of seasonal produce at our finger tips,” she says. “I live by the 80:20 rule which I believe for me is a good balance. This means I eat mainly wholefoods 80 per cent of the time and allow myself a little leeway 20 per cent of the time for things I love.” Following the release of her successful titles Eat Your Way to Good Health, Eat Yourself Beautiful, and Eat Clean, Green and Vegetarian, Lee is writing her next book on healthy fasting, as well as developing a four-week online Heal Your Gut program helping people regain health with wholefoods. She is also awaiting the release of her Heal Your Gut print book in September. The online program aims to restore inner health, helping people experience wellness from head to toe, gain energy, vitality and feel healthy again. The next program starts on July 6. “The program is going really well and I have been receiving some wonderful and inspiring testimonials,” Lee says. “I can reach more people and bring them the best experience with brand new recipes and content they can use every day.”
YUM. | LEE HOLMES
Lee also offers personal health coaching, food shopping tours and healthy pantry courses. Drawing on her formal studies in food and nutrition along with her personal experience with autoimmune disease, she is committed to helping everyday people find a diet that works for them. The Supercharged Food blog all began with Lee documenting her recovery from illness using a wholefoods approach. “More than five years ago I became unwell and ended up in hospital, taking a concoction of different pharmaceutical drugs to treat a chronic autoimmune condition and fibromyalgia. “Although I kept taking the medication I didn’t seem to be returning to my once healthy and bubbly self.” After researching her condition and consulting doctors on what could be done to treat it, Lee began developing anti-inflammatory meals and recipes omitting gluten and nurturing gut health.
telling you is a good step towards knowing what is right for you.” Lee’s love for cooking and creating delicious meals dates back to her childhood, growing up in the UK with her mum and sister. She remembers a barren backyard transformed into a suburban oasis of crunchy green vegetables, homegrown lettuce and the most vibrant, juicy strawberries she has ever tasted. “Mum encouraged us from a young age to know where our food came from and eat as fresh and as seasonal as possible, so I guess I have her to thank for my foodieness.” Her mother’s passion for fresh produce is reflected in Lee’s recipes, easy to make with every day ingredients. “I love creating meals that are a feast for the eyes, and the soul. Food that looks great often tastes great as well. I like to see an array of vibrant colours and textures on the plate.”
“Over time, I noticed a considerable improvement in my health and continued to eat wholefoods that my body loved.
When she’s not cooking, Lee can be found shopping for fresh produce at local farmers markets and stores nearby her home in Watson’s Bay. She also enjoys letting someone else do the cooking once in a while.
“I don’t eat gluten often, as when I do I get gastro-intestinal symptoms and pain and bloating. I do think it’s a personal decision though. Listening to your body and being conscious of what it is
“I eat at local cafes such as Dunbar House and usually order a big breakfast. I also like the dandelion and wattle tea and juices at Orchard Street in Bondi.
YUM. | LEE HOLMES
“
I love creating meals that are a feast for the eyes, and the soul. Food that looks great often tastes great as well. I like to see an array of vibrant colours and textures on the plate.
”
“I’m not a food snob and like simple, well cooked food. I live by the beach so I do a lot of water-based activities as well as yoga and walking. You’ll also find me walking my dog Cashew around Watson’s Bay, spending time with my family and watching movies. I love to cook more in winter too.” This winter, Lee will be knuckling down in her home office writing her next book, as well as planning her Australian tour set to launch in September, along with the print version of Heal Your Gut. “I love the book because it’s a simple, achievable gut-healing protocol that will inspire and motivate people to restore their inner eco-systems. “It’s a really beautifully designed handbook which contains a wealth of practical nutritional information to help you ‘springclean’ your gut, along with meal plans and over 90 nourishing, antiinflammatory recipes. “The recipes I have created include lovely smoothies, healing soups, easy-to-digest meals, fermented foods and tempting tummysoothing desserts.” As some of the coldest temperatures of the year take hold across the country, Lee says it’s ‘okay’ to indulge in unhealthy food sometimes.
“It’s good to eat clean but not squeaky clean. Winter means you can indulge in delicious warming and comforting soul foods. “I am not a vegetarian although I don’t see the need to eat meat with every meal. There are so many ways to enjoy warming and oven baked vegetarian meals.” Lee recognises there is no one size fits all approach to eating healthy, and admits one person’s favourite food could be another’s poison. “You need to listen to your own body and what it needs. It’s about finding the foods that work for you and don’t aggravate your condition,” she says. “When you consume foods, take note of what makes you feel great and also the meals that make you feel a bit uncomfortable and not ideal. Your own body gives you good advice. “For some, raw foods may work, for me they simply do not. My gut finds raw foods difficult to digest so I steer clear of these. Be mindful of what you are eating but don’t be too vigilant. “Food is meant to be enjoyed.”
www.superchargedfood.com
YUM. | LEE HOLMES
EGGPLANT & GREEN BEAN CURRY {
INGREDIENTS
}
4 tbsp extra virgin coconut oil 6 small eggplants (aubergines), cut into 6 cm (2½ inch) wedges 300ml (10½ fl oz) tomato passata (puréed tomatoes) 270ml (9½ fl oz) additive-free coconut milk 300g (10½ oz) green beans celtic sea salt freshly ground black pepper 80g (2¾ oz or ½ cup) activated almonds, roughly chopped, to serve handful of coriander (cilantro) leaves, chopped, to serve juice of 1 lime lime halves, to serve CURRY PASTE 1 large brown onion, chopped 3 garlic cloves, chopped 2 thumb-sized pieces of ginger, chopped 1 large red chilli, finely chopped 1 tsp ground cumin 1 tsp ground coriander 1 tsp cardamom 1 tsp turmeric 1 tsp curry powder
Place all the curry paste ingredients in a food processor with 2 tablespoons of filtered water and whizz together for a few seconds.
ingredients for about 3 minutes. Add the eggplant and stir so it is well covered in the paste. Add the tomato passata and coconut milk and simmer, partially covered, for 10 minutes. Lastly, add the green beans and cook for a further 6 minutes.
Heat 2 tablespoons of the coconut oil in a large frying pan over medium–high heat and fry the eggplants until browned. Remove from the pan and set aside on paper towel to drain.
Season with salt and pepper, add the almonds, coriander and lime juice and serve with the lime halves on the side.
Heat the remaining coconut oil in the pan and cook the curry paste
+ Serves 4 +
GLUTEN FREE
DAIRY FREE
VEGAN
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | LEE HOLMES
PEA SOUP FOR THE SOUL {
INGREDIENTS
}
1 garlic bulb (corm) 60ml (2 fl oz/¼ cup) cold-pressed extra virgin olive oil, plus extra, to serve 1 brown onion, diced 3 thyme sprigs, leaves only 1 litre (35 fl oz/4 cups) vegetable stock 500g (1 lb 2 oz) fresh or frozen peas 1 tbsp apple cider vinegar Celtic sea salt and freshly ground black pepper handful of parsley leaves, plus extra, to serve
Serve sprinkled with the extra parsley leaves and a drizzle of extra virgin olive oil.
Preheat the oven to 200°C (400°F/Gas 6). Cut the top off the garlic bulb, place on a baking tray, drizzle with 1 tablespoon of the olive oil and bake for 30–35 minutes. Meanwhile, heat the remaining 2 tablespoons of olive oil in a large saucepan over medium heat and cook the onion and thyme for 5 minutes. Add the stock, peas, apple cider vinegar, salt and pepper and bring to the boil. Reduce the heat to low, add the parsley and simmer gently, partially covered, for 5–10 minutes. (Cook for longer if you would like a stronger flavour.) Remove from the heat and place in a blender. Remove the garlic from the oven and squeeze the garlic cloves out of their skins. Add to the blender and blend until smooth.
GLUTEN FREE
DAIRY FREE
VEGAN
{ HEALTH BENEFITS } Peas really are the bees’ knees. Their juice is highly beneficial for people with gluten intolerance, as it repairs the membranes in the small intestine that can prevent fats being absorbed. Peas are also rich in protein, fibre, iron and vitamins A, C and B1 (thiamine), which is essential for energy production, nerve function and carbohydrate metabolism. The water-soluble fibres in peas bind with cholesterol and help excrete the baddies from the body, promoting intestinal health. + Serves 3—4 +
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | LEE HOLMES
CHIA BREAKFAST PUDDING {
INGREDIENTS
}
1/4 tsp Celtic sea salt 40g (1½ oz/1/4 cup) hazelnuts 120g (4¼ oz/3/4 cup) raw cashews 1/2 tsp alcohol-free vanilla extract 6 drops stevia liquid, or 2 tbsp sweetener of your choice, such as xylitol or rice malt syrup 1/2 tsp cardamom 1/2 tsp nutmeg 1/2 tsp ground cinnamon 30g (1 oz/¼ cup) chia seeds 1/2 cup chopped nuts, to serve strawberries, to serve (optional) almond milk, to serve
Combine the salt, hazelnuts, cashews, vanilla, stevia and spices with 750ml (26 fl oz/3 cups) of filtered water in a blender and whizz until smooth. Transfer to a bowl and add the chia seeds. Stir to combine well, then cover and place in the fridge overnight.
{ HEALTH BENEFITS } Chia seeds are teeny tiny, but impressively clever. When soaked in water they transform into a highly detoxifying gel. They absorb other flavours well. + Serves 4 +
To serve, scatter with chopped nuts and strawberries, if using, and add almond milk.
GLUTEN FREE
DAIRY FREE
VEGAN
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
WINTER TUMMY WARMERS Recipes Cle-ann Stampolidis, www.cle-ann.com; Photography Hugh Adams
YUM. | CLE-ANN STAMPOLIDIS
PUMPKIN & WALNUT SOUP
WHOLESOME PEA & HAM SOUP
{
{
INGREDIENTS
}
INGREDIENTS
}
8-10 whole walnuts, or a really good handful of shelled walnuts
1 smoked ham hock, skin removed
1/4 Japanese or Kent pumpkin, skin on, cleaned and seeds removed
8 peppercorns
1 leek
2 onions
3 bay leaves
2 potatoes
1 zucchini
2 cloves garlic
splash of olive oil
Himalayan crystal salt, to taste
2 carrots, diced 1 ½ cups pumpkin, diced 2 cloves garlic, sliced
Crack and remove walnuts. Pop the nuts into a food processor and process until smooth. Roughly chop pumpkin, onions, potatoes, garlic and add to a pot. Cover with enough water to nearly cover the top of the vegies. Bring to boil, stir through walnut mix and season with Himalayan salt to your taste, then simmer until all vegies are soft.
2 ½ cups dried green split peas handful parsley, chopped Sea salt and freshly cracked pepper
To prep your leek, cut the green part off and wash well. Reserve the white part.
Blend until smooth with a stick blender or large food processor. In a large pot add ham hock, green part of leak, peppercorns, bay leaves, zucchini and fill the pot with cold water until three quarters full. Bring to the boil then simmer for almost two hours.
+ Serves 4 +
GLUTEN FREE
EGG FREE
DAIRY FREE
VEGAN
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
Take it off the heat and let it cool. Once cooled, put it in the fridge overnight. The following day, remove the soup from the fridge, remove all of the solidified fat off the top of stock using a spoon. Discard fat. Put on a high heat to melt the jellied stock. Meanwhile, dice the white part of the leek. Take ham hock out of the stock, let it cool, then pull apart and chop the meat. Set aside. Strain stock through a fine sieve into another large pot, this will ensure no grit is in the stock from the green park of the leek. Bring sieved stock to the boil then add leek, carrots, celery, pumpkin, garlic, split peas, parsley and season. Reduce to a simmer stirring occasionally so the peas don’t stick to bottom. Return the pork. Add boiled water if it gets too thick. Simmer until dried peas are soft. Serve hot with a drizzle of olive oil, fresh parsley and toasted bread. + Serves 6–8 +
GLUTEN FREE
EGG FREE
DAIRY FREE
NUT FREE
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | CLE-ANN STAMPOLIDIS
aside. Pop some grease-proof paper onto a oven safe tray. Turn out the farina mista onto a chopping board, tap to release until it falls out. Cut into chip-size pieces and pop onto your tray. Sprinkle with a little olive oil and bake (or grill) for 20 - 40 minutes depending on how thick you cut them, turning over once, until crisp or golden. Serve on a plate with a sprinkle of porcini salt and pecorino. { NOTE } *Porcini powder is made by blending dried porcini mushroom until fine. You can pop dried porcini and salt in the blender and blend until smooth. + Serves 2 +
POLENTA BUCKWHEAT CHIPS WITH PORCINI SALT
ROASTED POTATOES WITH GREEN SAUCE {
INGREDIENTS
}
600g kipfler potatoes drizzle of extra virgin olive oil
{
INGREDIENTS
}
Salt and freshly cracked pepper
olive oil
GREEN SAUCE
3 cups water 1 ½ cups farina mista (coarsely ground cornmeal and buckwheat) or polenta
Handful of coriander 1 cup peas
slice of butter
1 anchovy
handful grated pecorino, plus extra to serve
1 tbsp Dijon mustard
ground black pepper
1 tsp horseradish, grated 1/2 lemon, juiced
PORCINI SALT
1/4 cup extra virgin olive oil
2 pinches porcini powder* 2 pinches salt flakes
Preheat oven to 220 °C. Grease the bottom of a loaf tin with olive oil. Add water to a small saucepan. Bring to the boil. Slowly add farina mista into the boiling water as you stir, reduce heat to low - cover and cook for 1 minute. Add butter, pecorino, ground pepper and stir. Pour into loaf tin. Smooth top with a spatula so it’s flat. Pop it into the fridge to set for an hour or overnight.
Put potatoes in a baking tray, drizzle with olive oil, season well with salt and a little pepper. Roast for 30-40 minutes or until tender. For the green sauce. Put all ingredients into a blender and pulse until combined and chunky. Season with a little salt and pepper, mix, spoon over the potatoes while hot. + Serves 6–8 +
Preheat oven to 200ºC. To make the porcini salt, rub together porcini powder and salt, set
GLUTEN FREE
EGG FREE
NUT FREE
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
GLUTEN FREE
EGG FREE
DAIRY FREE
NUT FREE
SOY FREE
SUGAR FREE
YUM. | LIVE LOVE NOURISH
MONSTER MASH { WHETHER YOU MASH, SMASH, BLITZ OR BLEND, THESE SIDES WILL BE YOUR BEST NEW WINTER FRIENDS } Recipes , Casey-Lee Lyons, www.livelovenourish.com.au
MOROCCAN MASH { INGREDIENTS } 1 large sweet potato, peeled and chopped 1 tsp fresh lime juice 3/4 teaspoon ground cumin
Steam or bake sweet potato until tender. Mash sweet potato together with lime juice, cumin, olive oil, salt and pepper. Stir through coriander and chickpeas just before serving. Serve warm.
drizzle of olive oil pinch salt generous amount of of cracked black pepper 1/2 bunch fresh coriander, chopped
{ TIP } Baking the sweet potato will intensify the flavour. You can also mix in 1-2 cloves of garlic crushed. + Serves 4 + Prep: 5 min. Cook: 20-25 min.
400g canned or cooked chickpeas, rinsed and drained (optional)
GLUTEN FREE
EGG FREE
DAIRY FREE
NUT FREE
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | LIVE LOVE NOURISH
BEETROOT & PARSNIP MASH
CAULIFLOWER MASH
{
{
INGREDIENTS
}
INGREDIENTS
}
1 tbsp olive oil
1 small head cauliflower (or 1/2 large head), cut into florets
1 large fresh beetroot, peeled and diced into 1cm cubes
2- 3 garlic cloves, crushed
2 large parsnips, peeled and diced into 1cm pieces
salt and pepper, to taste
1 cup water
2 tbsp fresh chives, chopped
pinch pink salt and black pepper In a wide based saucepan, sauté beetroot and parsnip in olive oil for 30 seconds - 1 minute.
Steam cauliflower florets for 3-5 minutes or until tender.
Add water, salt and pepper and bring to a boil. Reduce to a simmer and cover for 20 minutes or until vegetables are tender.
Transfer cooked cauliflower to a blender or food processor with garlic, salt and pepper and blend to a puree (add a small amount of water or drizzle of olive oil if needed to get blender moving or alternatively mash well by hand). Check seasoning.
Transfer to a blender or food processor and blitz to a puree (add small amount of additional water if needed). Check seasoning. Serve warm.
Stir through chives. Serve warm.
{ TIP } To add a hint of zing, stir through a small squeeze of lemon juice. You can also stir through fresh or dried herbs before serving. Thyme works well. Add 1- 2 cloves crushed garlic when sautéing vegetables.
{ TIP } You might also like to mix through fresh chopped parsley before serving. + Serves 4 – 6 sides + Prep: 10 min. Cook: 5 min.
+ Serves 4 + Prep: 5 min. Cook: 20 min.
GLUTEN FREE
EGG FREE
DAIRY FREE
NUT FREE
VEGAN
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
GLUTEN FREE
EGG FREE
DAIRY FREE
NUT FREE
VEGAN
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | PRODUCTS
HOT IDEAS FOR COLD NIGHTS { ADD THESE GOODIES TO YOUR SHOPPING LIST THIS WINTER
}
3. 2.
1.
10.
4.
9.
5. 7.
6.
7.
8.
6.
STOCKISTS 1. The Spice Tailor’s classic butter chicken (available July 1 at Coles), www.thespicetailor.com 2. Barilla penne, www.barilla.net.au 3. Sue Shepherd Foods slow cooked vegetable stock, www.sueshepherdfoods.com 4. Zest Byron Bay curry blends and pastes, www.zestbyronbay.com 5. Barilla spaghetti, www.barilla.net.au 6. Signature roaster, www.lecreuset.com.au 7. Table of Plenty natural spice blends, www.tableofplenty. com.au 8. Sue Shepherd Foods meal kits, www.sueshepherdfoods.com 10. The Spice Tailor’s original mango chutni, www.thespicetailor.com 10. Oval casserole dish, www.lecreuset.com.au
Raw fermented paleo protein
For those who go against the grain Raw fermented paleo protein is a delicious wholefood formula combining a nourishing sprouted base with fermented seeds and greens. This blend contains superfoods such as Peruvian sacha inchi, fermented spirulina, quinoa and chia, creating a comprehensive paleo-friendly protein. Vegan and grain-free, Raw fermented paleo protein provides high levels of amino acids essential for muscle development and body function.
For paleo & gluten free recipes follow us @amazoniaco
amazonia.com.au
gluten free (based on origin)
wholefood fermented
probiotics 13 strains
80%
cultured protein
YUM. | THE MERRYMAKER SISTERS
THE BENEFITS OF BONE BROTH { S WA P Y O U R C O F F E E F O R A B R O T H E E , J U S T L I K E T H E S E T W O F O O D I E S I S T E R S H AV E D O N E } Words Emma and Carla Papas, www.themerrymakersisters.com
Bone broth is our new best friend! We know this because our house officially smells of bone broth (and we don’t mind at all). We started eating a real food, paleo inspired diet back in 2012 and it took us 2.5 years to look in to bone broth. Way too long! So even if you’ve just started a real natural food lifestyle, we highly recommend you get amongst the ‘brothee’ (that means bone broth instead of coffee) and start makin’ da bone broth (not sure why we say this… but it’s fun)! Seriously, bone broth may just change your life. So let’s get straight to it… how the heck do you make bone broth? We were a little erked out by the whole idea of bone broth and when looking at recipes we popped them in the ‘too-hard basket’. We have no idea why we popped them in there because making bone broth is easy as. And there is nothing erky about it at all. It’s actually really fun to make and super interesting to learn more about the amazing health benefits.
To make bone broth you’ll need a slow cooker or a big stock pot. We’ve never used a stock pot - to be honest, leaving the stove on all day/night completely freaks us out! You’ll need to get organic (at least free range) bones as they need to be super dooper healthy. Bone broth extracts all the good stuff from these bones, so we don’t want bones from sick animals. We also want to support organic/ free range farming because no animal should be in a factory farm. You’ll also need apple cider vinegar (this helps to leach all the good stuff from the bones) and filtered water. Then chuck in some vegies, switch on the slow cooker for 24-48 hours and ta-da — bone broth! Well, you do need to strain the bones first and then, ta-da — bone broth! When it cools you also get this cool layer of lard on top that you can save for later and cook with. Talk about sustainable. And yes… cooking with lard is healthy! Let us know how you go, especially if you’re new to bone brothing. Bring on the healing bone broth, we say! This is a simple recipe so stay tuned for more bone broth recipes as we learn more:
What are the benefits of drinking bone broth? OMGoshhhhhh… there are so many benefits of drinking bone broth. If you’ve read anything about the GAPS diet you’ll know. Here’s just some… • Aids/improve digestion and can heal leaky gut,
MAKE YOUR OWN BONE BROTH {
INGREDIENTS
}
•
Boosts immunity
•
Reduces inflammation
1kg (2 lbs) of organic bones (chicken carcass, lamb necks, beef marrow, chicken wings etc)
•
The best thing to drink when you’ve got a tummy bug
1.5 litres filtered water (just make sure there is enough to cover the bones)
•
Supports hormone health
1/4 cup apple cider vinegar
•
Supports bone, ligament and joint health
•
Makes hair, skin and nails lovely
•
Packed full of minerals and nutrients
2 carrots, chopped 2 celery stalks, chopped 1 onion, quartered your favourite fresh herbs
YUM. | THE MERRYMAKER SISTERS
Add the vegies, herbs and bones to the slow cooker, add the water and apple cider vinegar and allow to sit for 30 minutes. Ensure the water just covers the bones.
As the broth cools the lard will harden on top. Scrape this off and keep for cooking (instead of butter/oil) or some people just eat it.
Turn on the slow cooker to low and leave for 24 hours (we leave beef bones on for 48 hours).
Reheat broth on the stove for a cup of healthy goodness, add to your dinner meals, make a gravy or make a soup. So many options!
Once cooked, turn off the slow cooker and allow to cool a little. Use a slotted spoon to scoop out the vegies and bones and remember, the meat and veg can definitely be eaten. Lamb necks have lots of delicious meat. Strain the broth with a fine sieve in to a large bowl/jug. Pour the broth into jars and pop them in to the fridge.
{ TIP } The broth will stay fresh in the fridge for up to five days or you can freeze it.
GLUTEN FREE
EGG FREE
DAIRY FREE
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | THE MERRYMAKER SISTERS
LOADED BAKED POTATOES {
INGREDIENTS
}
4 potatoes (we used sweet potato and white potato) 500g (1 lb) pork mince or preferred mince 3 rashers bacon, diced and cooked crispy 2 shallots, sliced 1 cup button mushrooms, sliced 4 tbsp ghee or butter (optional) 2 tbsp macadamia oil 1 tsp paprika 1 tsp chilli flakes 1/2 tsp turmeric salt and pepper
Preheat oven to 200°C (400°F) and line a baking tray with baking paper.
Add the mushrooms and cook for a further 5 minutes.
Wash the potatoes then slice them thinly, leaving them connected at the base (do this carefully, as it’s easy to slice right through... and you want your ‘tatoes to look cool!).
When the potatoes are finished, take out of the oven and allow 5 minutes to cool. Add 1 tablespoon of butter to each potato.
Place the potatoes on to the prepared baking tray and drizzle the potatoes with macadamia oil. Place in the oven for 45 minutes or until soft under the skin.
Spoon in ground pork and garnish with bacon and shallots. Enjoy! + Serves 4 +
Meanwhile, in a large fry pan on medium heat, cook the pork with the paprika, chilli flakes, turmeric, salt and pepper until brown.
GLUTEN FREE
EGG FREE
DAIRY FREE
Prep: 15 min. Cook: 45 min.
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | THE MERRYMAKER SISTERS
SLOW COOKED BEEF CHEEKS {
INGREDIENTS
}
1kg beef cheeks, trim the fat 300g button mushrooms 1 cup water 3/4 cup organic red wine 2 carrots, chopped 1 brown onion, chopped 1 medium eggplant, chopped 1 clove garlic, crushed 2 bay leaves 1 tbsp tomato paste (check for nasties) 1 tbsp coconut oil 1 tbsp cinnamon 1 tsp thyme 1 tsp oregano 1 tsp rosemary
Once cooked, pull apart the meat with two forks and serve with crunchy baked sweet potato.
Place the beef cheeks in the slow cooker. Place the rest of the ingredients on top of the beef and mix until the cheeks are coated in all of the ingredients.
+ Serves 8 + Prep: 15 min. Cook: 6-8 hr.
Turn on the slow cooker to low and allow to cook for 6-8 hours.
GLUTEN FREE
EGG FREE
DAIRY FREE
NUT FREE
SOY FREE
SUGAR FREE
YUM. | BOOKS
HEALTHY READING MATERIAL { GLUTEN-FREE BOOKWORMS UNITE!
}
THE PALEO SLOW COOKER BIBLE: HEALTHY AND DELICIOUS FAMILY GLUTEN-FREE RECIPES
By Amelia Simons If you’ve been looking for an easy way to cook soups and stews that are grain free and gluten free, then Amelia Simons’ cookbook is for you. While a Paleolithic diet has been shown to be a very effective low-carb way of losing weight, making time for cooking can be a challenge. That’s why with Paleo Slow Cooker Soups and Stews you will find easy, make-it-and-leaveit; slow cooker recipes that will satisfy your hungry family while making your kitchen smell divine in the process. This gluten-free soup and stew cookbook contains 40 nutritious recipes that are broken down in simple step-by-step instructions. Each recipe will make enough to feed six or more people, or provide a smaller family with yummy leftovers. Aside from a wide variety of recipes, the book also includes tips for making quick breads in your crock pot, as well as converting your favourite soups and stews into slow cooker recipes. www.fishpond.com.au
EDITOR’S PICK
DELICIOUSLY WHEAT, GLUTEN & DAIRY FREE
By Antoinette Savill Antoinette Savill’s first book Learn to Cook Wheat, Gluten and Dairy Free is one of its publisher’s bestselling health titles. Like her previous book, this one is aimed at the millions of people suffering from food intolerances. The recipes are smart, modern, international and anything but depriving by using alternative ingredients such as coconut milk and rice flour. There are more than 120 recipes for vegetarian dishes, lunches and suppers, soups and starters, main courses, fish and sea-food, game and poultry, meat, desserts and puddings, cakes, muffins, cookies, breads and tarts. There are lots of sweet delights in this book as these are often the foods that most coeliacs think they will have to forego in their new eating regime. Another feature of the book is that the recipes are equally divided into slower and faster choices as a way of balancing the relaxing enjoyment of cooking and eating with the type of express cooking recipes we need in our hectic times. www.fishpond.com.au
OVER 100 WHOLE FOOD, PLANT BASED, GLUTEN FREE RECIPES FOR ENERGY, HEALTH AND BEAUTY
THE HEALTHY COCONUT: YOUR COMPLETE GUIDE TO THE ULTIMATE SUPERFOOD
By Jenni Madison The Healthy Coconut is a simple and inspiring guide to incorporating the amazing benefits of coconut into your daily lifestyle. The Healthy Coconut features more than 100 wholefood, plant-based and gluten-free recipes, bursting with coconut goodness and superfood nutrition. This book will show you how to use coconut, both internally and externally, to receive maximum health and beauty benefits. www.coconutmagic.com YOUR COMPLETE GUIDE TO THE ULTIMATE SUPERFOOD
JENNI MADISON
YUM. | GET SOCIAL
DIGITAL HOT SPOTS {
GLUTEN-FREE SOCIAL MEDIA UNITE
}
LIVE LOVE NOURISH Live Love Nourish is the home of healthy living for true wellbeing and vitality. Live the real you, love truly and deeply, nourish from the inside out. Australia. twitter.com/@LiveLoveNourish
REAL FOOD PLEDGE Caralee is an author, blogger and lawyer providing happy, healthy food inspiration. All recipes are gluten, sugar and dairy free and made with real ingredients.
THE HEALTHY CHEF
www.instagram.com/realfoodpledge
Purely delicious functional food for optimum health and wellbeing. Sydney, Australia. twitter.com/@teresacutter
FOLLOW US ! Follow our team on social media and join us on our gluten-free adventures around Australia!
THE PROTEIN BREAD CO.
STACEY SULLAPHEN
We make beautiful bread for healthy people. Creators of Protein Bread – Australia’s lowest carb bread with only 2g of carbs per serve.
Wellbeing consultant. Stacey helps people live a natural and simple lifestyle by sharing her family’s journey.
www.facebook.com/theproteinbreadco
www.facebook.com/stacey.sullaphen
You can find us here: Instagram yum.glutenfreemagazine Facebook yumglutenfree Twitter yum_gluten_free
YUM. | WHAT’S ON THIS MONTH
GET REAL { GET SET TO BE REVOLUTIONISED, ONE REAL FOOD BITE AT A TIME }
Have you ever noticed, that we have access to the healthiest foods on the planet, yet we are still sicker than ever? Up to 85 per cent of supermarket shelves are lined with highly processed, sugar and additive-laden food? That there is so much confusing misinformation out there about what is healthy and what is not? The question you should ask yourself is, what can you do about it? It’s time to start with real food. It’s time for The Real Food Revolution! The Real Food Revolution is exactly what it sounds like. A real, food, revolution. It is a popular international wellness event designed to create a shift in the way we look at food as a culture. Over three days you will learn how to transform your body, your kitchen and your mindset to healthier eating – for good.
ultimately, give you a ton of energy, • Why an acidic diet is linked to increased risk of heart disease, Type II diabetes and inflammation the body. Not only can these things be avoided from a more alkaline eating plan, they can also be reversed, • The building blocks our bodies need to function. Enzymes, vitamins, minerals, phytonutrients, protein, essential fats and fibre. These are all provided by our food and are involved in growth, repair and maintenance of the body, • Delicious, nutritious, mouth-watering recipes, • All about ‘organic’
We will uncover:
• How to break into the industry and start your own speaking, coaching, blogging health business.
• How to stop yourself from going back to your old nutrition habits,
• And so much more!
• Why you don’t want to deal with calorie counting now or ever,
If you or someone you know could use a little transformation in the kitchen and in life, then The Real Food Revolution is for you. It’s time to transform Australia’s health, one bite at a time.
• Alkaline foods and how they assist the body to look and feel younger. Which foods are acid forming and which foods provide healthy alkaline-forming attributes that can ward off disease and
www.therealfoodrevolution.com.au
YUM. | BUSINESS PROFILE
MORE THAN JUST A CAFE {
B R I N G I N G N A T U R A L LY B E T T E R F O O D T O T H E S T R E E T S
}
Words Michelle Dryburgh
A high-flying career as a fashion designer came to an abrupt end in 2006 when Kristen Morrison’s third child was born with Down syndrome.
health. Kristen documented her holistic approach in her book, Naturally Better, guiding parents on how to naturally improve the health of children with a range of conditions and concerns.
Rejecting doctors’ opinions that nothing could be done, Kristen set about finding natural ways to improve her son’s health and development with optimum nutrition and innovative learning methods.
Today Kristen and her husband Joseph, along with their daughters Bronte and Pele and a young tribe of health-conscious staff are the friendly faces behind Malvern café and co-op store, Street Organics – continuing to spread their message about nurturing health and wellness with real, organic food.
As a result, Gryffin has had a healthy start to life, exceeding all expectations in his cognitive ability, movement and overall
Beginning as an online store, Naturally Better Foods, it morphed
YUM. | BUSINESS PROFILE
into a co-op style store in Murrumbeena before opening the Street Organics concept store in Malvern, with the cafe launching in 2013.
seating out front, inside, upstairs and down the ‘galley’ - an old corridor with a bar and wifi. There will be outdoor seating in the spring.
All meals, treats and snacks are made in house from scratch and cater for gluten free, paleo and vegan diets as well as lowFODMAP options.
“The first thing people smell is the fresh-baked muffins, hot vegetable soups, nuts from our milks, ground coffee and a subtle aroma of organic essential oils from our personal care products.
“We press fresh nut milk every morning for our coffees and often hear our customers comment they have never seen such a big array of gluten free, vegan and organic treats in a cake display fridge,” says Kristen.
“We have been told our gluten free, vegan caramel slice is the best in Melbourne, and the cashew milk latte is to die for.”
“Having discovered the incredible health benefits of eating cleanly and organically, we strive to keep our prices as affordable as we can. It can be super expensive to feed a family this way, as we well know.” Street Organics offers a membership program which allows customers to access products at co-op prices, and dry goods are available Australia-wide through their online store. The unique High Street shopfront features a grocery store with
Also on the menu at Street Organics this winter are vegan curries, boozy slow-cooked stews and beef chilli, all served with a selection of grains or cauliflower rice, to eat in, take away or have home delivered throughout greater Melbourne. “We also have some really exciting new menu items on the way from Masterchef’s Alice Zaslavsky who is the first of a series of guest chefs working with us to bring something different to our menu.” Store / Café: 1430 High St, Malvern, Victoria www.streetorganics.com
YUM. | DR NAT KRINGOUDIS
HAPPY HORMONES, HAPPY TUMMIES { SHE MAKES WOMEN’S HORMONES HAPPIER THAN A PHARRELL WILLIAMS SONG } Words Michelle Dryburgh
From acne and unexplained weight gain to fertility issues and even depression – hormones play a major role in many female health concerns. A lot of health problems can also be linked to gut health, which is never under more pressure than in winter when viruses and bacteria are at their peak. Combined, hormonal imbalances and compromised gut health can aggravate one another, creating a continuous cycle of seemingly unrelated symptoms and health issues. Identifying and correcting those imbalances is what Dr Nat Kringoudis does best and she notices an increase in health complaints during the cooler months. “Aside from the obvious colds and flus, very often because we aren’t necessarily eating right for the season, we can see an increase in pain type ailments like arthritis and period pain alongside skin conditions too,” says Nat. “Also 80 per cent of our immune system is shaped by the state of the gut so it makes sense to keep it happy by topping up regularly on probiotics and fermented foods to be constantly restoring and supporting good gut flora.” When it comes to optimising overall health in winter, Nat says the key lies in choosing foods suited to the weather. “If we are living through winter on icy cold smoothies and salads, our bodies very often fail in their digestive ability,” she says. “That is, our digestive systems become sluggish and we find our gut becomes unsettled. Winter should be all about warm foods that satisfy our bodies nutritionally.” Eating for improved gut health is particularly imperative during winter for people with coeliac disease and other autoimmune illnesses. “Because there may be issues with absorption, it is imperative those with
YUM. | DR NAT KRINGOUDIS
coeliac disease pay special attention to getting the nutrients their bodies need, as well as including food as medicine to nourish and to heal. And by heal I mean moving towards not showing symptoms of the condition and setting the body up to thrive.” Known as the Happy Hormone Revolutionist, Nat specialises in treating and preventing, fertility issues, thyroid problems, hormone imbalance and stress using nutrition, traditional Chinese herbal medicine and acupuncture. She is renowned internationally as an author on these topics and has recently returned to treating patients at her clinic, The Pagoda Tree, in Melbourne, as well as online consultations by Skype. Nat is also hitting the road this month with her tour, Debunking Your Thyroid, presenting a series of events in Melbourne, Perth and Sydney. “I’ve discovered so many women are in the midst of terrible thyroid issues, even though their tests say they are okay, their signs and symptoms say otherwise,” says Nat. “Equally there are many women being diagnosed with thyroid issues so, with this in mind, we are touring the country to help women get clued up on their thyroid health, how they can prevent an autoimmune condition, steer them toward remission if they have a diagnosed condition and help Australia continue to move towards better health.” Also busy working on a new book, Nat says the highlight of the past 12 months was her latest release, Well & Good, which provides a guide for women of all ages on how to cook and eat to support their hormones.
crazy in love with “ I’m speaking to those who are keen to learn how to take their health to the next stage. I’m so passionate about helping women identify what’s actually going on for them; helping them to identify issues based on their own unique swag of signs and symptoms. Not only is it a game changer, it makes my heart sing!
“Helping women to identify and overcome their health issues is an absolute blessing,” she says. “I’m crazy in love with speaking to those who are keen to learn how to take their health to the next stage. I’m so passionate about helping women identify what’s actually going on for them; helping them to identify issues based on their own unique swag of signs and symptoms. Not only is it a game changer, it makes my heart sing!”
”
What do you love about winter? meat and roasted vegies. This, I can tell you, I don’t eat in summer! Cosy nights, soups, slow-cooked dinners and being in bed listening to the rain while I’m in the warmth and safety of the covers! I am such a beach bum, but the more I look for the beauty in winter, the more I can see it.
How else do you keep warm?
What are your favourite winter warming foods?
As a child, we had a fireplace - I miss that. I sip on beautiful herbal teas, especially warming varieties like ginger or blends of cinnamon and cardamom. Eating warm helps me keep warm. Of course, investing in a fabulous winter coat helps too!
Absolutely anything slow cooked. I love stews, melt-in-your-mouth
www.natkringoudis.com.au
YUM. | DR NAT KRINGOUDIS
CAULIFLOWER SOUP {
INGREDIENTS
}
1/3 cup of olive oil or coconut oil 1 medium-sized cauliflower, broken into florets 2 medium sizes onions, roughly chopped 3 garlic cloves, roughly chopped 5 cups of water 1 cup of rice milk Salt and pepper, to season
Heat oil in a large pot, adding onion and garlic. Allow to cook for a few minutes until they start to become clear. Add cauliflower and allow it to begin to brown.
is a very smooth consistency. Place back onto the heat and add soy milk. Serve with crusty bread and garnish with parsley and pepper.
Cover with stock and allow it to come to the boil. { NOTE } This recipe comes from Nat’s latest release, Well & Good. Reduce heat and cook for 30 minutes (the longer the better really) until the cauliflower is very soft and breaks up easily.
+ Serves 4 +
Put soup into the blender until there are no lumps and the soup
GLUTEN FREE
EGG FREE
DAIRY FREE
NUT FREE
VEGAN
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | DR NAT KRINGOUDIS
CHOCOLATE TORTE WITH BERRIES {
INGREDIENTS
}
Preheat oven to 180Ë&#x161;C. Grease and line your cake tin.
250g roasted almonds
In a food processor, chop almonds and chocolate roughly. Chop dates and figs by hand.
250g quality dark chocolate (the more cocoa content, the better)
Beat egg whites until stiff. Fold almonds, chocolate and fruit into the egg whites and transfer the mixture into your cake tin.
125g dates 125g dried figs
Bake for 45 minutes then turn the heat off, open the oven door slightly and allow the torte to cool in the oven.
6 egg whites 1 cup berries whipped cream to serve
Turn out onto a platter and refrigerate overnight. Decorate with berries and serve with a dollop of cream. Best if refrigerated overnight. { NOTE } This recipe comes from Natâ&#x20AC;&#x2122;s latest release, Well & Good. + Makes 1 torte +
GLUTEN FREE
VEGAN
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | DR NAT KRINGOUDIS
BUCKWHEAT BERRY PANCAKES
CHIA JAM
{
1 apple, peeled and chopped
INGREDIENTS
{
}
INGREDIENTS
}
6 strawberries, chopped
1 cup buckwheat flour
½ cup water
1/2 cup rice milk
½ cup chia seeds
handful of blueberries Combine ingredients and mix until batter consistency (you may need to add more milk).
Combine fruit and water in a small saucepan. Bring to the boil and once boiling, reduce to a simmer. You may need to add more water. Allow to simmer for 30 minutes or until the fruit has a jam-like consistency.
Cook in a coconut oil greased pan. Garnish with the topping of your choice such as Chia Jam (see recipe, right), berries, coconut yogurt, honey etc.
Set aside for 5 minutes before adding chia. Chia will absorb the moisture and become jam like. { NOTE } This recipe comes from Cleanse Yourself.
+ Serves 1 - 2 + + Makes enough jam for 1 jar +
GLUTEN FREE
EGG FREE
DAIRY FREE
NUT FREE
VEGAN
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
GLUTEN FREE
EGG FREE
DAIRY FREE
NUT FREE
VEGAN
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | CAFE
DOWN ON THE FARM { T H E FA R M P R O V I D E S T H I S W R I T E R W I T H A T R U E F E A S T F O R T H E S E N S E S , T I M E A N D T I M E A G A I N } Words Stacey Sullaphen
As soon as you enter the carpark of The Farm at Byron Bay, the big white letters spell out what you’re about to feel….a whole lotta LOVE.
are all working towards the common mission of ‘Grow, Feed, Educate’.
As a regular visitor to Byron Bay from the Gold Coast, my family and I had driven past the property on the left hand side of Ewingsdale Road and admired the huge old tree and house many a time.
When I first visited the farm, it was on our way home to the Gold Coast from Byron Bay. We made a quick stop and had a little look around before picking up some organic garlic, bone broth and citrus salt, which have since become staples in my kitchen. I instantly fell in love with the place and knew it would become a regular playground for my little foodie family.
Then one day, we drove past and noticed a lot of action on the big old property. Not one to be left out of the loop, it didn’t take much investigating (ie. social media exploring) for me to find out the seed that was ‘The Farm’ was finally sprouting and about to bloom! The Farm has been months in the making and a whole lot of love, sweat and maybe some tears have been poured and ploughed into this spectacular 86 acre space where a hub of micro businesses
The next time we visited, we went for breakfast and given how popular it had already become, I completely expected to wait a long time not only for a table (given we had not booked) but for our food too. Surprisingly, our wait was minimal on both accords (despite the full house, or should I say ‘full farm’?) and the staff were second to none. They somehow manage to combine the
YUM. | CAFE
perfect amount of farm friendly hospitality with slick service that has you feeling more like you’re visiting a friend for breakfast than a working farm complete with a 96-seat restaurant and a bakery, deli, florist and yoga studio. The restaurant is headed up by the boys from Three Blue Ducks who beat plenty of other high profile chefs/restauranteurs to secure the rights to feed at The Farm. With their families in tow, they left the big smoke and committed to working on the farm as well as in the kitchen which speaks volumes about their commitment to creating a true ‘farm to table’ dining experience. As we sat on the verandah overlooking the dairy and rolling green hills, I realised we couldn’t get more ‘paddock to plate’ unless we literally ate our food out on pasture (which you can do by the way, have a picnic in the paddock!). The menu is simple, nutritious and easy to choose from for those with dietary requirements. With my entire family living gluten, dairy and sugar free, there were plenty of options to choose from without needing to ask the waitress 20 questions (a familiar process for those of us with dietary requirements). The menu changes depending on what the team have harvested from The Farm and sourced locally but the dedication to real food is constant. The Farm is a destination in itself and a feast for the senses. Each time we have been, there is something new to discover. The Farm has left no field unploughed in offering something
for everyone — foodies and families alike. Whether you simply sit and savour the flavours of the farm and take in the gorgeous view, or you get your hands dirty on one of the free farm tours, it’s a lovely experience to see traditional farming practices in place and know that old fashioned food values are making a strong comeback. I love everything about the place…the location, the food, the sinks (check them out and tell me you don’t want a sink just like theirs in your dream country farmhouse) and the store. Oh, the store is so lovely and offers freshly prepared meals, coffee, baked goods (yes, with gluten free options) organic produce and groceries. My hot tip is to take an esky with you so you can stock up on broths, meats and their famous eggs (from the pasture-fed girls you’ll see roaming the grounds) and organic garlic. Visiting The Farm feels like coming home and whilst you do have to leave at the end of the day, if you’re anything like me, you’ll leave with a full belly, a smile on your face and a basket full of farm fresh produce. The Farm at Byron Bay Ewingsdale Road, Ewingsdale NSW www.thefarmbyronbay.com.au
YUM. | TRAVEL
“One of the most exciting benefits is that... guests won’t be limited to the gluten-free option”.
YUM. | TRAVEL
HOLIDAYING WITH GF CONFIDENCE { H E A D I N G O F F O N H O L I DAY I S N ’ T A LWAY S A N E A S Y O P T I O N F O R A N Y O N E F O L L O W I N G A S P E C I A L D I E T, B U T T H E R E I S A WAY T O E X P L O R E T H E H E A R T O F E U R O P E W I T H O U T T H E W O R R Y
}
Words Joanna Hall
There’s always plenty of excitement at the thought of travelling overseas, but if you have a food allergy or intolerance it comes with concerns about what you’ll be able to eat. Take coeliac disease, for example, a common food intolerance affecting around one in 70 Australians and people of all ages where the only treatment is a lifelong gluten-free diet. Managing a special diet at home can be challenging enough, but when a person with a food intolerance is away from home, food availability sometimes causes great anxiety, leaving many with the idea that travel is impossible. Chisholm & Turner Travel Associates manager and travel consultant Matthew Chisholm has first-hand experience of food intolerance; his wife, Julia, and one of his four children are wheat intolerant. “We are definitely more vigilant about everything we eat,” Matthew says. “Away from home we need to be prepared, which means calling ahead to check if my wife’s and son’s diets will be catered for, or arranging to bring our own food. It can be very limiting with the places we can go and the experiences we can enjoy.” These issues however, provided the inspiration behind a specially chartered 15-day river cruise from Amsterdam to Budapest, departing on August 23, 2016. It’s a cruise which explores the stunning Rhine, Main and Danube Rivers, but will also be entirely gluten-free. “My job is to take the hassles out of a holiday by organising a trip to suit a person’s needs,” says Matthew. “The aim of this cruise is to create an environment where passengers can enjoy the best of Europe from the sanctuary of a private river cruise charter, without the stress of having to worry about what they can eat.” The cruise is aboard the glamorous Avalon Impression, one of Avalon Waterway’s newest “suite ships” launched last year. It’s a vessel with a contemporary design worthy of a stylish boutique hotel, and a host of facilities including an open-seating dining room, a Sky Deck with sun loungers and a whirlpool. Another major drawcard is where you sleep.
In addition to its 16 staterooms, the ship boasts 65 spacious Panorama Suites, sharing the unique feature of wall-to-wall and floor-to-ceiling sliding windows which transform the space into an open-air balcony. Avalon Waterways is already well known for fine dining, but this cruise departure will operate with a 100 per cent gluten-free kitchen and gluten-free drink options, mitigating any cross contamination issues. “One of the most exciting benefits is that coeliac or gluten-intolerant guests won’t be limited to the ‘gluten-free option’, and instead will have a full menu to choose from daily,” says Matthew. Besides a hot and cold buffet breakfast and buffet lunch, options to whet the appetite for dinner range from a Caesar salad or tropical coconut and lime turkey soup, to grilled beef tenderloin steak and broiled fillet of Norwegian fjord salmon with all the accompaniments. Avalon Waterways is also known for its knack of matching cuisine to the region the ship is in on any given day and, with a 100 per cent gluten-free kitchen, this unique feature is preserved for all guests. There’s also no need to worry about sourcing gluten-free food to take ashore in unfamiliar locales as specially prepared tapas boxes will be available for pre-order on the day prior. Avalon Impression will meander through the heart of iconic European countries including Holland, Germany, Austria, Slovakia and Hungary, calling in at fascinating destinations along the way. Experiences to savour include cruising the scenic canals of Amsterdam and along the dramatic Rhine Gorge past the legendary Lorelei rock, and exploring Cologne, the charming wine village of Rüdesheim, medieval Bamberg, historical Nuremberg and magical Vienna. The magnificent rivers on this Gluten Free European River Cruise are a quintessential experience which everyone should enjoy at least once in their lifetime, combining a diversity of countries, coupled with a fascinating history and dramatic landscapes. And for anyone following a gluten-free diet, it’s a great way to see it all in comfort, style and without the worry. For more information: 1800 734 796 www.travel-associates.com.au/gluten-free-european-river-cruise
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Y U M . | T H E O R G A N I C F R O G & H E AV E N LY D O N U T S
HOLE LOT OF LOVIN’ { ALLERGY-FREE DONUTS DELIGHTING THE YOUNG AND YOUNG AT HEART } Words Michelle Dryburgh
Living with food allergies, intolerances and autoimmune illness often means going without. And for gluten-free eaters perhaps one of the most craved treats is the humble donut. Many have childhood memories of sinking their teeth into a hot, sugar-coated donut at special events or their local market. It suddenly becomes nothing but a distant memory after diagnosis with coeliac disease and the need for a gluten-free diet. One Brisbane establishment is changing all that with its Heavenly Donuts - free of gluten, dairy, nuts, eggs and yeast. Available from The Organic Frog’s Boundary Street Market stall, Fortitude Valley and Crestmead stores, Heavenly Donuts are quickly gaining a widespread following, with some customers travelling more than 30 kilometres for a taste. “We’ve had people say it’s the best donut they’ve ever had, gluten free or not,” says Heavenly Donuts creator William. “We’ve received an exceptional level of feedback from café owners too, even chefs saying the donuts are sensational both in flavour and texture. It’s a bit beyond what I thought would happen.” The Heavenly Donut contains a secret formula of vegetables, with no artificial ingredients and around a teaspoon of sugar. William has watched as customers enjoy three or four donuts during conversation and remark they still feel no bloating. Taking a number of months to perfect the recipe, William trialled the donuts on customers and made adjustments until they were just right. The donuts are fried in sunflower oil, and The Organic Frog’s equipment is capable of producing up to 600 donuts in one hour. They sit among menu offerings like gluten-free bliss balls and organic cold-press juices, coffee and milkshakes, appealing to Brisbane’s health conscious. The cafes form part of a not-for-profit foundation which is committed to teaching people about the nutritional and health benefits of organic produce and the risks of chemicals and pesticides in our food. They partner with health and wellness speakers to present free seminars on a range of topics.
increasing demand for gluten-free and allergy-free options and set about learning how to adapt his style of cooking. He admits the ingredients in Heavenly Donuts are simple, but the technique is harder to master. “Chefs tell us they try to make this kind of product but it doesn’t work out. You see, it’s not so much what you do but the way you do it. “Bakers are often making 50 separate lines, breads, pies, cakes and slices and just don’t have the time to develop a sophisticated product like this.
“We focus on nutrition, disease prevention and how to alleviate certain conditions with nutrition,” says William.
“Honestly, I am so proud to offer a yummy product that’s made from vegies and tastes great. I feel honoured to be able to bring a smile to people’s faces.”
Traditionally trained as an Italian chef, William noticed an
www.facebook.com/TheOrganicFrogandHeavenlyDonuts
BAKED BEAUTIES Recipes, Amy Chatwin, www.thoroughlynourishedlife.com
YUM. | AMY CHATWIN
GINGER & APPLE MUFFINS {
INGREDIENTS
}
80g brown rice flour 80g buckwheat flour 80g white rice flour 1 tbsp baking powder 1/2 teaspoon salt 1 tsp ground cinnamon 1 ½ tsp ground ginger 1/2 cup almond milk 1/4 cup rice bran oil (or other flavourless vegetable oil eg. grapeseed) 2 tbsp golden syrup 100g brown sugar 1 medium apple (Sundowners are my favourites)
Preheat your oven to 200ºC (400ºF) and line a 12 cup muffin tin with baking papers. In a large mixing bowl whisk together brown rice flour, buckwheat flour, white rice flour, baking powder, salt and spices. In a separate bowl whisk together almond milk, oil, golden syrup and brown sugar until smooth and well combined. Pour wet ingredients into dry ingredients and mix until just combined. Quarter and core the apple, and chop three of the quarters into cubes. Mix into batter until distributed.
GLUTEN FREE
EGG FREE
DAIRY FREE
Divide batter between muffin papers. Take the remaining apple quarter and cut into thin slices and place a few on top of each muffin. Bake muffins in preheated oven for 20-25 minutes or until a skewer inserted into the middle comes out clean. Cool for 5 minutes in the tin, then remove. These are best eaten the day they are made, but can be wrapped in plastic wrap (once completely cooled) and frozen for up to two months. + Makes 12 large muffins + Prep: 15 min. Cook: 25 min.
VEGAN
SOY FREE
SUGAR FREE
YUM. | AMY CHATWIN
SWEET POTATO, QUINOA, CRANBERRY, PECAN & CHOCOLATE CHIP COOKIES {
INGREDIENTS
}
30g buckwheat flour 30g sorghum flour 30g white rice flour 1/3 cup quinoa flakes 1/4 tsp baking soda 1/4 tsp salt 1 tsp cinnamon 60g (1/4 cup) butter, softened 1/3 cup brown sugar 2 tbsp caster sugar 1 egg yolk 1 tsp vanilla extract 1/3 cup sweet potato purée 1/3 cup chocolate chips 1/3 cup toasted pecans, chopped 1/3 cup dried cranberries
In a small bowl whisk together buckwheat flour, sorghum flour, white rice flour, quinoa flakes, baking soda, salt and cinnamon.
Roll tablespoonfuls of dough into balls and place on lined baking sheets. Leave space for spreading.
In the bowl of a stand mixer fitted with a paddle attachment (or in a large bowl using a hand mixer) beat butter, brown sugar and caster sugar together until pale and fluffy.
Bake for 12-15 minutes or until the edges are golden. The centres will still be soft (this makes for chewy cookies). Remove and cool completely on baking sheets.
Add egg yolk, vanilla extract and sweet potato and beat until well combined.
Store cookies in refrigerator for maximum chewiness for up to four days.
Reduce speed to low and add whisked dry ingredients. Mix until completely combined.
{ NOTE } To make sweet potato purée: peel and chop about 3/4 cup sweet potato. Place in a microwave safe bowl with a small amount of water and microwave in 2 minute bursts until the sweet potato is soft all the way through. Cool completely and mash or blend until smooth.
Switch to a wooden spoon and mix in pecans, chocolate chips, and cranberries. Preheat oven to 180ºC (350ºF) and line two baking sheets with baking paper.
GLUTEN FREE
+ Makes 15 cookies + Prep: 15 min. Cook: 15 min.
YUM. | AMY CHATWIN
ALMOND, APRICOT & CHOCOLATE CHUNK SCONES {
INGREDIENTS
}
80g sorghum flour 80g brown rice flour 80g white rice flour 80g almond flour 1 tbsp baking powder 3 tbsp caster sugar 1/2 tsp salt 75g butter, frozen 1 cup plain Greek/natural yoghurt, reserve 1 tablespoon 1 egg 1 tsp vanilla extract 1/4 tsp almond extract 1/3 cup almonds, chopped 1/3 cup dried apricots, chopped 1/2 cup dark chocolate, chopped 1 tbsp raw sugar
Preheat your oven to 200ºC (400ºF) and line a large baking sheet with baking paper.
Gather dough into a ball and place onto the lined cookie sheet. Pat the dough into a circle about 2.5cm thick.
In a large bowl whisk together sorghum flour, brown rice flour, white rice flour, almond meal, baking powder, caster sugar, and salt.
Cut the circle into eight wedges and separate the wedges so that the hot air can circulate and bake the scones properly.
Use a box grater to grate frozen butter into the flour.
Brush the tops with the reserved yoghurt and sprinkle with raw sugar.
Add frozen butter, whisk lightly with a fork and then use your fingertips to gently ‘rub’ the butter into the flour mix until incorporated and the mix resembles large rough breadcrumbs.
Place scones into oven and bake for 20-25 minutes (depending on your oven) or until scones are risen and the tops are golden. Remove and serve with jam, cream, and butter.
Mix grated chopped almonds, apricots, and chocolate chunks through the flour and create a well in the middle. Whisk yoghurt, egg, vanilla and almond extracts together.
{ NOTE} Best eaten on the day they are made, but can be frozen, well-wrapped, for up to two months. Reheat in the microwave for 1 minute.
Add yoghurt mixture to the flour mix and stir from the middle to the outside to create a wet shaggy dough.
+ Makes 8 wedges, easily doubled + Prep: 20 min. Cook: 25 min.
GLUTEN FREE
EASY PEASY TASTY TREATS Recipes Anathoth Farm, www.anathoth.com.au
YUM. | ANATHOTH FARM
ASIAN SNAPPER WITH SWEET CHILLI & LEMONGRASS {
INGREDIENTS
}
4 snapper fillets 1/2 cup Anathoth Farm Sweet Chilli Relish 2 cloves garlic, chopped 1 tbsp ginger, grated 2 tbsp lemongrass, finely chopped 1 tsp sesame seed oil 1 tbsp peanut oil 1 long red chilli, thinly sliced 1 lemon 2 tbsp gluten free soy sauce 1 cup bean sprouts bunch of coriander
In a large shallow dish, mix the sesame seed oil, ginger, lemongrass, sweet chilli relish, garlic and soy.
Place the cooked fish on a serving dish and top with bean sprouts, coriander, chilli and lemon wedges.
Add the fish and cover with the marinade.
{ HINT } Before cutting the lemongrass, use the back of the knife to bruise it. This will release the natural oils and flavour.
In a large frypan over medium heat, add the peanut oil. + Serves 4 + Prep and Cook: 20 min. Once the oil is hot, place the fish pieces into the pan. Cook uncovered for 4 minutes on each side or until cooked right through.
GLUTEN FREE
EGG FREE
DAIRY FREE
YUM. | ANATHOTH FARM
COCKTAIL CHICKEN SATAY {
INGREDIENTS
}
2 tsp garlic paste 2 tsp turmeric 2 tbsp Peanut Oil 1 tbsp honey 12 chicken tenderloins, trimmed 2 lime cheeks 12 bamboo skewers
SATAY SAUCE 1/2 cup chunky natural peanut butter 1/2 cup Anathoth Farm Sweet Chilli Relish 1 tbsp soy sauce 2 tsp gluten free fish sauce 3/4 cup coconut cream
In a bowl place the chicken, honey, turmeric, oil and garlic.
on each side (approximately 4 minutes on each side).
Allow to marinate for 1 hour in the fridge.
Once all skewers are cooked, serve immediately with a drizzle of the satay sauce and lime cheeks.
SATAY SAUCE: For the satay sauce, place all the ingredients into a small bowl and stir until well combined. Once the chicken has marinated, thread the tenderloin onto the skewer. On a medium heat, cook the skewers until a dark brown colour
GLUTEN FREE
{ HINT } Soak the skewers in water for 30 minutess to ensure they donâ&#x20AC;&#x2122;t| burn during the cooking process. + Serves 4 + Prep and Cook: 20 mins + 1 hr marinating.
DAIRY FREE
Y U M . | S A L LY O ’N E I L
WINNING TRIO { W I T H T H I S W I N N I N G C O M B O O F D I S H E S , Y O U R N E X T D I N N E R PA R T Y AWA I T S } Recipes Sally O’Neil, www.the-fit-foodie.com
CLEANSING LETTUCE & COCONUT SOUP {
INGREDIENTS
}
3 garlic cloves, crushed 2 cups vegetable stock 1 white onion, thinly sliced 1 cup coconut milk 1 iceberg lettuce, shredded 1 lemon salt and pepper 1/2 tbsp coconut oil 1 tbsp pepitas (optional) 1 tbsp coconut flakes (optional)
In a large saucepan, heat the coconut oil. Add the onion and cook until soft, then add crushed garlic and cook for another 2 minutes. Add the stock, water, lettuce, lemon juice and bring to the boil. Reduce the heat and simmer for 15 minutes. Remove from heat and stand 5 minutes before processing soup until smooth with a hand blender or food processor. Return soup to saucepan, add coconut milk and stir over heat until soup is hot. Season to taste with a little sea salt and freshly ground black pepper. + Serves 6 + Prep: 15 min. Cook: 40 min.
GLUTEN FREE
EGG FREE
DAIRY FREE
NUT FREE
VEGAN
SOY FREE
SUGAR FREE
Y U M . | S A L LY O ’N E I L
HEALTHY RHUBARB & GINGER CRUMBLE {
INGREDIENTS
}
FILLING
In a pan over a medium heat, add water, ginger, rhubarb and sweetener of choice and gently simmer for 5 minutes until rhubarb is soft. Taste the mix to check for sweetness, then add to a medium pie dish and set aside. To make the crumble, place the dry ingredients into a large bowl and stir.
6 sticks of fresh rhubarb 1 cup boiling water 2 tablespoons rice malt syrup/honey/maple syrup 3cm piece of fresh ginger, finely grated CRUMBLE 1/2 cup almond meal
Add oil or butter and sweetener, then rub the mixture between your hands until a crumb forms. Spoon the crumb over the rhubarb mix and bake in the oven for 10-15 minutes until crumble is golden. Remove and allow to cool for 10 minutes before serving.
3/4 cup coconut flakes or sliced almonds. 1 tsp ground ginger 3 tsp ground cinnamon 1/2 tsp himalayan sea salt 3 tbsp rice malt syrup/honey/maple syrup 3 tsp solid coconut oil or grass-fed butter
Preheat oven to 160ºC. Cut leaves from rhubarb and discard. Wash and chop sticks into 1cm pieces.
{ TIPS } Serve with a scoop of frozen coconut cream or a dollop of plain Greek yoghurt. No custard here! If rhubarb isn’t in season, you can swap for apples, berries or stone fruit of your choice. + Serves 4 + Prep: 40 min. Cook: 20 min.
GLUTEN FREE
EGG FREE
DAIRY FREE
VEGAN
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
Y U M . | S A L LY O ’N E I L
WALNUT PESTO ‘PASTA’ WITH SOFTLY POACHED EGGS
Place your zucchini noodles on top of paper towels and season with salt. Set aside for at least 20 minutes, while they release their moisture. Meanwhile, add pesto ingredients to food processor (or blender) and pulse until well combined.
}
Heat coconut oil in a large pan over medium heat. Sauté mushrooms for about 5 minutes, until soft.
3 packed cups basil leaves
Gently squeeze the salted zucchini strands between dry paper towels to remove excess moisture.
{
INGREDIENTS
WALNUT PESTO 4 garlic cloves 1/4 cup walnuts 1/4-1/2 cup extra virgin olive or walnut oil (depending on viscosity preference) 1/2 tsp Himalayan sea salt
Turn down the heat of the pan to medium-low and add the zucchini strands to the pan. Stir well. Once heated through, remove from heat and stir through fresh pesto.
1/4 tsp pepper PASTA 2 medium zucchinis, shredded using either spiralizer or julienne peeler 1 cup button mushrooms, sliced
Poach eggs in slow-bubbling water on the stove for about 5 minutes or until cooked to your liking. Remove eggs from water and drain on a paper towel, then serve on top of a pile of pesto ‘pasta’ and garnish as desired.
1/2 teaspoon coconut oil
{ TIP } Add chicken for extra protein, if desired. Vegans can replace egg with chopped cherry tomatoes and toasted walnuts.
4 fresh eggs
+ Serves 4 + Prep: 40 min. Cook: 20 min.
dried tomato flakes (optional garnish) GLUTEN FREE
DAIRY FREE
VEGAN
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | CAFE
ALL THINGS GREEN AND GLUTEN FREE {
A 100 PER CENT GLUTEN FREE CAFÉ WITH A CONSCIENCE
}
Words Michelle Dryburgh
It’s hard to walk past offerings like sweet potato chips, acai bowls with chocolate paleo granola, and lamb, cashew and pumpkin pies. Particularly when they’re all 100 per cent gluten free. Green Bees Organics is a café that truly walks the talk, embracing a healthy wholefoods menu and an equally organic approach to doing business. The West End hot spot oozes a rustic eco vibe, fitted out with recycled materials from fallen trees and wooden crates, to recycled chipboard. Packaging and cutlery is made from corn
starch, sugar cane, paper and the naturally fallen outer sheath of palm trees. Even the staff uniforms are environmentally friendly with organic cotton shirts, handmade aprons derived from flax and name tags made of wood. But the food is what’s been drawing crowds here since opening in February, with fresh produce and free-range grass fed meat to provide a 100 per cent organic, gluten free, dairy free and cane sugar free menu with raw, paleo and vegan options.
YUM. | CAFE
“We have received so much support from businesses and the locals in West End and throughout Brisbane, some people even coming as far as the Sunshine Cost and Gold Coast to taste our food,” says Green Bees founder Maria Faalafi.
Maria was forced to leave work as she battled with depression, chronic fatigue, anxiety, blurry vision, dizziness, panic attacks, migraines and digestive issues. Doctors failed to return answers, until a naturopath recommended a gluten- and dairy-free diet.
Already Maria and her husband Luke are thinking of the future, with plans to expand and make healthy food more accessible all over Australia.
Within weeks, her headaches disappeared along with cramps, bloating and nausea. Maria was later diagnosed with hypoglycaemia and set about understanding how to heal her body with food.
“My dream is to make healthy, quick, organic food as accessible as McDonalds or KFC. And to educate people on the importance of preventing and managing illness by improving their diet rather than trying to cure symptoms.” As a child, opting to watch cooking shows over cartoons was a sign of things to come for Maria. Growing up in Uruguay, she was surrounded by Spanish and Italian foods like pizza, pasta, icecream and plenty of meat. She loved baking cakes, cookies and pancakes. She moved to Australia with her family at the age of 12, living in Sydney until her early twenties when she moved to Brisbane for a new job. At the same time, she and Luke were renovating and Maria was studying a Bachelor of Business. Life was hectic, and her health quickly deteriorated.
Although running a café is hard work, Maria has learnt to put her health first ensuring adequate nutrition and rest. “I still have to scrub floors, do dishes, pick up heavy boxes and get dirty in the kitchen, but I wouldn’t have it any other way!” she said. “When people come into our restaurant and tell us their lifechanging stories and how happy they are to have found our place it makes me believe all the hard work is worth it and we may be able to change the world one mouthful at a time.” Green Bees Organics 47 Vulture Street, West End QLD www.greenbeesorganics.com.au
PICK OF THE FLAVOUR PACK Recipes Anjum Anand, www.anjumanand.co.uk
YUM. | ANJUM ANAND
CRISP AUBERGINES, SWEET SPICED YOGURT & POMEGRANATE Inspired by a dish eaten at a friend’s house years ago. It was her Hyderabadi mother-in-law’s recipe. She served it as part of a meal but I love it just with crispy naan. Add chickpeas to the spiced oil before tipping it into the yogurt for extra protein, if you want. Pomegranates add a burst of sweet, sour freshness but you can substitute halved baby tomatoes. Lastly, you can griddle the aubergines instead of frying, it will still be lovely.
{
INGREDIENTS
}
FOR THE AUBERGINES vegetable oil, to fry 2 smallish aubergines (300–350g each), sliced into 1cm-thick, long slices good handful of pomegranate seeds handful of chopped coriander leaves FOR THE YOGURT TOPPING 1 tbsp vegetable oil 3/4 tsp mustard seeds 3/4 tsp cumin seeds 2 dried red chillies 12–14 curry leaves 250g Greek yogurt 2 tsp caster sugar, or to taste salt freshly ground black pepper
Pour around 1cm of oil in a large frying pan. Add as many aubergine slices as you can get in one layer and cook over a medium-high flame until golden on the base (around two to three minutes). Turn the slices and repeat. Place on two pieces of kitchen paper, then put in the oven to keep warm. Repeat with the remaining aubergine. Alternatively, you can bake the aubergine slices in a preheated oven at 180ºC/350ºF/gas mark 4, spread out in one layer on a large baking tray, but they will not be as crisp.
and cumin seeds. Once they start to pop, add the chillies and curry leaves and cook for a further 10 seconds or until cooked through. Pour into the yogurt with the sugar and seasoning.
For the topping, heat the oil in a small saucepan. Add the mustard
+ Serves 4 +
GLUTEN FREE
EGG FREE
Place the aubergines on a large serving plate, slightly overlapping in a circular pattern. Spread the yogurt over the central aubergines, leaving a large 7.5cm-ish border. Garnish with the pomegranate seeds and coriander leaves and serve immediately.
NUT FREE
SOY FREE
YUM. | ANJUM ANAND
SPICE-CRUSTED HALLOUMI WITH FIG & PISTACHIO CHUTNEY {
INGREDIENTS
}
FOR THE CHUTNEY
FOR THE HALLOUMI
1 tbsp vegetable oil
250g halloumi, cut into 1–1½ cm slices
1/2 tsp fennel seeds
1 tbsp panch phoran (Indian five-spice)
1/4 tsp chilli powder, or to taste
2 tsp vegetable oil
1/2 small onion, chopped
2 tbsp extra virgin olive oil
8g root ginger, peeled weight, finely chopped
3/4 tbsp lemon juice
2 garlic cloves, peeled and grated
salt
100g dried figs, finely chopped
freshly ground black pepper
3½ tbsp red wine vinegar, or to taste
4 handfuls of salad leaves
2 tsp caster sugar, or to taste 1/3 tsp garam masala 1/3 tsp roasted ground cumin small fistful of pistachios
Cut the halloumi into long 1cm thick slices. Sprinkle a little of the panch phoran on one side. Heat a pan and add the oil. Add the halloumi spice side down and cook until golden on the edges (around one or two minutes). Flip over and cook this side in the same way.
For the chutney, heat the oil in a small non-stick saucepan. Add the fennel seeds and chilli powder, cook for 20 seconds, then add the onion and sauté for two or three minutes. Add the ginger and garlic and cook for another minute or until the garlic is colouring a little. Add the figs, vinegar, sugar and remaining spices along with a splash of water. Bring to a boil, then cover and cook until the figs are soft and the whole thing has come together. Taste and adjust the seasoning, seeing if you would like more sugar, vinegar or chilli powder. Blend half the chutney together until smooth, then return it to the pan and mix it with the chunky chutney. Stir in the pistachios and set aside.
GLUTEN FREE
Whisk together the extra virgin oil and the lemon juice and season with salt and pepper. Toss the salad leaves gently in this dressing and serve with the cheese and some fig chutney on the side. + Serves 4 +
EGG FREE
SOY FREE
YUM. | ANJUM ANAND
BENGAL TIGER LENTIL CURRY A classic North Indian lentil dish, this can be dramatic looking, as the yellow lentils stand out from the smaller black pulses. Most importantly, it is luscious and delicious. Once the lentils soften, the more you stir them the creamier they become. Lentils and butter go really well together, so I do recommend you add a little butter at the end before serving. This is great with rice or Indian breads.
{
INGREDIENTS
}
20g root ginger, peeled weight, half of it julienned 4 garlic cloves, peeled 175g Bengal gram (chana dal), well washed 75g split black gram (dhuli hui ma dal), well washed 1/2 tsp turmeric salt, to taste 4 tbsp vegetable oil, or half oil, half ghee 2 tsp cumin seeds 1 large-ish onion, finely chopped 4 small-ish tomatoes, blended until smooth 2 tsp ground coriander 1 tsp ground cumin 3/4 tsp garam masala 1/4–1/2 tsp chilli powder handful of chopped coriander leaves 10–20g unsalted butter, to serve (optional, see recipe introduction)
Blend the 10g chunk of ginger and the garlic with a little water until smooth. Place both types of lentils in a bowl and wash in several changes of water, until the water runs clear. Now tip them into a large pot, cover with 7.5cm of water and bring to the boil. Skim any scum from the surface. Add the turmeric and some salt.
they sizzle and darken, add the onion and cook until colouring at the edges. Add the ginger and garlic paste and cook until the extra moisture has evaporated and the garlic is starting to colour. Add the tomatoes and remaining spices and cook down for 10–15 minutes, until the masala releases oil.
Cook, partially covered, giving the pan an occasional stir, until the lentils have softened and are starting to look homogenous with the water. Stir occasionally at the start and more often as they become tender.
Pour the tarka into the lentils with the julienned ginger, adding water from the kettle if it seems too thick. Make sure the whole thing looks like a lovely unctuous mass (if not, cook a little longer, adding water if necessary) then taste and adjust the seasoning. Stir in the coriander and butter, if using, and serve.
After about 40 minutes, start to make the tarka (seasoning), but remember to keep giving the lentils a stir. Heat the oil or ghee in a small non-stick saucepan. Add the cumin seeds and, once
GLUTEN FREE
EGG FREE
NUT FREE
+ Serves 4–5 +
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | ANJUM ANAND
POMEGRANATE SOUFFLÉ WITH ROSE & RASPBERRY CREAM I love dessert and almost always need to finish a meal with something sweet. This lovely recipe is inspired by Indian flavours and the country’s love of floral notes. It is a soufflé but don’t be afraid, it has never failed me and always rises to the occasion with the pomp and gravitas of a presiding maharaja. It might seem like a long recipe of many stages, but it comes together quite easily. I like to eat the dish by making a dent in the middle of the soufflé and pouring in the cream, so every bite is an ethereal mix of cloud-like pomegranate, sweet-sour raspberries, fragrant rose and rich cream. My ramekins hold 150ml; try to stick to that volume, or the cooking times will be affected.
{
INGREDIENTS
}
FOR THE SOUFFLÉS 200ml pure pomegranate juice 2 slightly rounded tsps maize or gluten-free cornflour 30g caster sugar, plus 1 ½ tbsp more for the meringue, plus more for the ramekins soft unsalted butter, for the ramekins 2 egg whites FOR THE ROSE AND RASPBERRY CREAM 150g raspberries 120g double cream 20g caster sugar, or to taste 2 tsp rose water, or to taste
Start with the soufflé. Whisk 25ml of the pomegranate juice into the cornflour. Bring the remaining juice to a boil and reduce to 125ml; it takes around four minutes and you will need to pour it back into the measuring jug to check (don’t worry if it slightly over-reduces). Add the 30g of sugar over the heat and, once it has dissolved, whisk in the cornflour slurry (it will thicken almost immediately). Return to a boil, whisking all the while, then boil for 1–1 ½ minutes. Scrape into a container you can blend in (I use the same measuring jug and my stick blender). Set aside to cool. Meanwhile, butter the ramekins well and dust with sugar, turning the ramekins so they are all well coated and tapping out the excess. Take 50g of the berries, mash well and push through a nylon sieve. Stir into the cream with the sugar and rose water. Fold in the whole raspberries, taste and adjust the sugar and rose water to taste.
GLUTEN FREE
NUT FREE
Preheat the oven to 180ºC/350ºF/gas mark 4. Whisk the egg whites until they reach soft peaks, sprinkle in the extra 1½ tablespoons sugar and continue whisking until the meringue is glossy and firm. Blend the pomegranate mixture until smooth once more. Place in a large bowl and whisk in around one-quarter of the egg white mix. Then, using a large spoon, carefully fold in the rest, trying to keep the lightness as you incorporate all the little lumps. Do not over-mix. Spoon equally into the ramekins and flatten the tops with a palette knife or other knife. Run the tip of your thumb around the inner rim of the ramekins and place on the middle shelf of the oven. Bake for eight to nine minutes, or until well risen and slightly golden on top. Serve immediately with the rose and raspberry cream. + Makes 4, can be doubled +
SOY FREE
WINTER DELIGHTS Recipes Ricki Harrison, www.nutraorganics.com.au
YUM. | RICKI HARRISON
NUTRAâ&#x20AC;&#x2122;S OSSO BUCO {
INGREDIENTS
}
8 osso buco pieces 2 brown onions 1 small clove garlic 2 tins of tomatoes 6 tbsp The Wholefood Pantry Coconut Oil 2 tbsp The Wholefood Pantry Brown Rice Syrup 3 tbsp The Wholefood Pantry Coconut Flour 1 tsp sea salt 1 tsp black pepper 2 tbsp Vital Veggie Power 1 cup of red or white wine (optional, but awesome)
Simmer for 3-4 hours, or until the meat starts to fall apart.
Combine salt, pepper and coconut flour in a bowl. One by one lightly coat each osso buco in the flour mixture. Heat half the coconut oil in a heavy based crock pot or large saucepan. Fry off each of the osso bucco pieces in batches, being careful not to crowd the pan, until they have golden brown sides. Remove and set aside.
Add Brown Rice Syrup to balance the salt and Vital Veggie Power for a nutritional boost just before serving. Serve with creamy mash potato or sweet potato, fresh herbs and a hardy red.
Heat the other half of the coconut oil and gently fry off the onions. When nearly translucent, add the garlic and fry for another minute. Add the wine to deglaze the pan. Add the osso bucco back in to the pan along with the tomatoes.
GLUTEN FREE
EGG FREE
DAIRY FREE
+ Serves 4 + Prep: 35 min. Cook: 4 hr.
NUT FREE
SOY FREE
SUGAR FREE
YUM. | RICKI HARRISON
SALTED CARAMEL & CHOC TARTLETS {
INGREDIENTS
1/2 cup The Wholefood Pantry Cacao 1/2 tsp sea salt You will need a powerful food processor or Thermomix and some silicone moulds or baking tray.
}
BASE 2 tbsp almonds
BASE: Place all the ingredients in a high power food processor and whizz until it comes together. Press your base into your silicone moulds or baking paper lined baking tray. Place in fridge to set (about 20 minutes).
2 tbsp cashews 2 tbsp The Wholefood Pantry Desiccated Coconut 2 tbsp The Wholefood Pantry Coconut Oil, melted CARAMEL CENTRE 2 cups medjool dates 2 tbsp The Wholefood Pantry Coconut Oil, melted 1 tbsp The Wholefood Pantry Desiccated Coconut 2 tbsp Mayvers Peanut Butter 1-2 tsp sea salt CHOC TOP 1/2 cup The Wholefood Pantry Coconut Oil, melted 1/2 cup The Wholefood Pantry Brown Rice Syrup
CARAMEL: Place all the ingredients in a high power food processor and whizz until the caramel forms. May take a few minutes. If it is too stogy, add a little more coconut oil. Spread and push down onto your base. { HINT } Work the caramel in with your fingers dipped in coconut oil or a spoon dipped in coconut oil - it will help not to stick. Place in fridge to set, again about 20 minutes. CHOC TOP: Combine all ingredients in a bowl and mix them together. A whisk is fine. Pour the choc on top of the caramel to cover. Set in fridge for at least 1 hour before serving â&#x20AC;&#x201D; good luck waiting that long! { NOTES } The silicone moulds make it super easy for you to pop
YUM. | RICKI HARRISON
out and serve. Alternatively you could use a muffin tray or slice tray lined with baking paper. You must serve this straight out of the fridge. The inclusion of coconut oil means it will melt over 24ºC. Enjoy this clean treat. + Serves 2 + Prep: 30 min. Set/Refrigerate: 1 hr.
GLUTEN FREE
EGG FREE
DAIRY FREE
SOY FREE
VEGAN
SUGAR FREE
PRESERVATIVE
FREE
PUMPKIN & CHORIZO SOUP {
INGREDIENTS
}
1/2 large Jap pumpkin (or a whole small one) 1 chorizo
1 tsp black pepper 2 tbsp Vital Veggie Power 400ml Double cream or coconut cream (for dairy free option) 200ml organic chicken stock Chop the pumpkin into large pieces (about 4-6cm). You can leave the skin on or off – whatever you prefer. Place on a large lined baking tray. Rub with half the coconut oil, salt and pepper. Roast for about 45 minutes. Dice onion, chorizo and garlic. In a saucepan on medium heat pop in the rest of the coconut oil then fry off the onion and chorizo. Once they have fried down nicely add the garlic for another minute or two. Set aside. If you are using a stick blender combine pumpkin, chorizo mix, Vital Veggie Power, chicken stock and cream in a large pot. If you are using a blender, pop it all in and blitz. Serve immediately (while it is still warm) and enjoy the hearty nutrition and deliciousness.
2 brown onions 6 garlic cloves
+ Serves 6–8 + Prep: 20 min. Cook: 1 hr.
6 tbsp The Wholefood Pantry Coconut Oil 1 tsp sea salt
GLUTEN FREE
EGG FREE
NUT FREE
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | SUSIE BURRELL
VEGIE WINNERS {
BEAUTIFUL VEGETABLES ARE THE STARS OF THESE FLAVOUR-PACKED RECIPES, SURE TO BE A HIT AT YOUR TABLE } Recipes Susie Burrell, www.shapeme.com.au
SWEET POTATO LAMB { INGREDIENTS } 8 lamb cutlets, frenched 2 cloves garlic, crushed 2 medium-sized sweet potatoes, cubed 1 cup cooked red quinoa 2 cups rocket leaves 4 tbsp sesame seeds, toasted zest and juice from 1 lemon 2 tbsp red wine vinegar 1/4 bunch of parsley leaves, chopped finely 2 tbsp dijon mustard
Heat oven to 180째C and heat a pan over medium-high heat. Coat the lamb rack in the crushed garlic and sear in the pan before roasting in the oven for 10 minutes (if the cutlets are already individual, cook for 2 minutes less). Set aside to rest. Meanwhile steam the sweet potato and combine with the quinoa, rocket, sesame seeds, red wine vinegar and parsley. Divide the salad among plates and serve with 2 cutlets and 1/2 a tablespoon of dijon mustard. + Serves 4 +
salt and pepper, to garnish GLUTEN FREE
EGG FREE
DAIRY FREE
NUT FREE
SOY FREE
SUGAR FREE
YUM. | SUSIE BURRELL
ZUCCHINI BOLOGNESE
ROAST VEG SOUP
{ INGREDIENTS }
{
500g lean beef mince
2 carrots, chopped roughly
1 brown onion, diced
1 parsnip, chopped roughly
2 cloves of garlic, crushed
500g pumpkin, chopped roughly
2 carrots, diced finely
350g sweet potato, chopped roughly
4 celery stalks, diced finely
1 capsicum, chopped roughly
2 x 400g cans of diced tomatoes
2 onions, halved
1/4 cup tomato paste
4 cloves of garlic
1/4 cup dry white wine
750ml gluten free vegetable stock
3 bay leaves
1 cup light sour cream
3 sprigs of thyme
INGREDIENTS
}
Preheat oven to 180°C. On a large baking tray assemble the vegetables and give them a light brushing with olive oil.
1 tbsp olive oil 4-6 small zucchinis, spiralised handful of basil, ripped, for serving
Bake for an hour, turning occasionally.
For the bolognese sauce, heat half the oil in a large frying pan over a medium heat. Add the mince and brown, stirring to break up any lumps. Remove from the pan and set aside.
Remove the capsicum, but continue to bake the other vegetables for a further 30 minutes. Once the capsicum is cooled, remove the skin (this should rub off easily) and blend with the carrot, parsnip and onion.
Heat the remaining oil and add the onion, garlic, celery and carrot. Sweat these ingredients down until they are soft and fragrant. Return the mince to the pan along with the tomatoes, tomato paste, wine, bay leaves and thyme giving the mixture a good stir. Cover and simmer for up to an hour, but in the last 10 minutes of cooking remove the lid and let the sauce reduce and thicken. In this last 10 minutes of cooking, heat a smaller pan over a low-medium heat with a spray of oil and sautĂŠ the zucchini noodles for 8-10 minutes.
Add in the pumpkin, sweet potato, garlic and half the stock. Puree until smooth. Place in a pan with the remaining stock and heat through serving with a 1/4 cup of sour cream on top and sprinkled with fresh thyme. + Serves 4 +
Serve with a good helping of the zucchini noodles and top with basil. + Serves 4 +
GLUTEN FREE
EGG FREE
DAIRY FREE
NUT FREE
SOY FREE
SUGAR FREE
GLUTEN FREE
EGG FREE
NUT FREE
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
Information Membership Support We are a not-for-profit membership organisation committed to providing support, information and understanding to people diagnosed with coeliac disease or medically requiring a gluten free diet. Established in 1974, we have been supporting Queenslanders for 40 years. coeliacqueensland
www.coeliac.org.au/qld
1300 458 836
NEW FROM ORGRAN Health & Nutrition
Australiaâ&#x20AC;&#x2122;s biggest gluten free range is getting even BIGGER! ORGAN, is adding to their breakfast cereal range with a selection of low sugar, low fat, and healthy breakfast cereals. These two new super healthy breakfast cereals have a 4.5 health star rating and have the added goodness of Quinoa Supergrains. ORGRAN Quinoa Flakes and Quinoa Puffs are the perfect start to your day.
GLUTEN FREE 400+ free recipes Click to download
www.ORGRAN.com ORGRAN, the brand behind a healthier Australia
www.sabashealthfoods.com.au
Teff Flour - a tiny super grain is the ancient grain of Ethiopia. It is packed with protein, fibre, calcium, iron and it’s GLUTEN FREE!
I founded Saba’s Health Food to make Teff accessible to all Australians. As an Ethiopian Australian growing up eating Teff and having a coeliac younger sister, I wanted to bring this gluten free super grain to all Australians. Saba’s Health Food has a very simple set of philosophies; • We develop our product range with all allergies in mind. • Give back to charity. We donate a percentage of our proceeds to Beyond the Orphanage - a fantastic not-for-profit organisation placing at-risk orphans with families within Ethiopia. It’s a non-denominational charity taking children of any race, gender, physical ability or mental ability. We are fully Australian owned and packed.
Donut Cupcake INGREDIENTS
METHOD
1/2 cup of creme fraiche
1. Pre-heat oven to 180 degree celsius.
1 egg
2. Spray donut pan or cup cake tins with oil or butter.
1/2 tsp vanilla essence
3. Combine the creme fraiche, egg, vanilla, oil & sugar on a medium speed using a hand held mixer.
1/4 cup canola oil 1/2 cup coconut sugar 1 cup teff flour 1/2 tsp of bi-carb soda 1/4 tsp salt Icing 100g melted butter 1/2 cup icing sugar 1/4 cup cinnamon sugar
4. Add the remaining ingredients and mix until all ingredients are combined. 5. Fill up to 2/3 in a cup cake tin. If you are using a donut tin, it may be easier to put it in a piping bag for ease to transfer into a donut pan. 6. Bake for approximately 18 minutes or until the edges starts to brown a little. 7. Allow to cool in a pan for approximately 5 minutes then place onto a cake rack to cool down. 8. Mix the icing and cinnamon sugar together in a plate. Place the top of the donut cupcake (or donut) into the melted butter and sift the icing ingredients over the donut.
For recipe ideas and stockists please visit: www.sabashealthfoods.com.au
GET THE LOWE-DOWN
Recipes Steph Lowe, www.thenaturalnutritionist.com.au Photography Sarah Craven Photography
YUM. | STEPH LOWE
CASHEW, DATE & BANANA QUINOA PORRIDGE {
INGREDIENTS
}
1/3 cup quinoa 1 cup water 1 pinch Himalayan crystal salt 1 cup nut milk 1 tsp organic vanilla extract 1 teaspoon cinnamon 1 small handful cashews, finely chopped 1 Medjool date, finely chopped 1/4 banana, diced 1 tsp rice malt syrup, optional
Soak quinoa for 10 minutes and rinse under cold running water.
and banana. Stir well. Cook for another 5-10 minutes or until thick and creamy and most of the liquid has absorbed. Keep an eye on it here and stir throughout.
Bring water and salt to the bowl and add the quinoa, bringing to the boil once again.
Spoon into serving bowl/s, top with a touch of rice malt syrup and enjoy.
Reduce the heat and cover, cooking for 10 minutes or until the water has evaporated.
+ Serves 3 + Prep: 10 min. Cook: 10 min. Remove the cover and add milk, vanilla, cinnamon, cashews, date
GLUTEN FREE
EGG FREE
DAIRY FREE
VEGAN
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | STEPH LOWE
GREEN CHICKEN CURRY WITH CAULIFLOWER RICE {
INGREDIENTS
}
2 green chillies 2 cloves garlic 1 stick lemongrass 1 tbsp curry powder 1 tbsp turmeric 1/4 cup cold pressed extra virgin coconut oil, plus extra for cooking 1 can coconut milk 1 can coconut cream 1 small sweet potato, peeled and roughly chopped 500g chicken thigh, diced sea salt and pepper, to taste 1 bunch brocollini 1 zucchini 1 cauliflower 1 lemon 1/4 bunch coriander
Halve chillies and remove seeds. Roughly chop along with garlic and lemongrass and blend with curry powder, turmeric and coconut oil until a paste forms. { HINT } If you are unfamiliar with lemongrass, simply remove the tough outer leaves and the bulb (end) and slice the stalk using all of the fleshy part. Stop slicing when you get to the greener, more woody section. Heat 1 tablespoon oil in a large pan and cook paste for two minutes or until it becomes fragrant. Add coconut milk, coconut cream, sweet potato and chicken. Simmer for 15 minutes or until chicken is
GLUTEN FREE
EGG FREE
DAIRY FREE
NUT FREE
cooked and sweet potato is soft. Season with salt and pepper to taste. Add chopped, washed greens and simmer for 5 minutes. Thoroughly wash cauliflower. De-stem, dice into small pieces and blitz in a food processor or blender until it resembles rice. Lightly sautĂŠ in coconut oil. Serve curry on top of cauliflower rice with fresh coriander and a lemon wedge. Leftovers will keep in the fridge for 3-4 days. + Serves 3-4 + Prep: 20 min. Cook: 15 min.
VEGAN
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | STEPH LOWE
SPICY CARROT SOUP {
INGREDIENTS
}
1 tbsp ghee
2 garlic cloves, finely diced 1kg carrots, thoroughly washed and roughly chopped 2 cups water 2 tbsp turmeric 2 tbsp ginger 2 tsp cinnamon 1-2 tbsp fresh chilli, chopped salt and pepper to taste 1 can organic coconut cream Greek yoghurt (optional)
Heat ghee in a large saucepan over a medium heat. Add garlic and sauté until golden.
and heat slowly until hot. Taste test and feel free to add more spice if desired.
Add water and carrots, herbs and spices. Simmer, covered, for 2030 minutes or until carrots are very soft.
Season with salt and pepper and serve with a dollop of Greek yoghurt.
Remove from heat and set aside to cool slightly.
+ Serves: 3 – 4 + Prep: 15 min Cook: 30 min.
Blend until smooth and return to saucepan, add coconut cream
GLUTEN FREE
EGG FREE
DAIRY FREE
NUT FREE
VEGAN
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
Sweet Piquante Peppers Gluten Free Vegetarian Vegan Versatile!
Add to any dish!
www.peppadew.com
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MARC H 2014
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