SUMMER ISSUE
NOV 2015
MEET THE GURUS OF GF | DINING OUT | GLUTEN-FREE RECIPES | LATEST PRODUCTS
CONTENTS {
YUM. GLUTEN FREE MAGAZINE – SUMMER ISSUE
22
PRODUCTS
}
60
ROZAS
Gourmet food gets saucy
Summer lovin’
09
COELIAC QUEENSLAND
Meet Coeliac Queensland’s Christine
10
TABLETALK
What’s new, what’s fab, what’s made us shout ‘hooray’ this month
12
MARTYNA ANGELL
Whole food heaven
24
HELEN TZOUGANATOS
GF trials and tribulation to triumph
36
BREVILLE
THE HEALTHY CHEF
Purely delicious
72
CASEY-LEE LYONS
Fresh and nourishing
Making smoothies like a boss
38
BOOKS
78
TILDA
Dip into summer
Healthy reading material
40
NATALIA MANTUR
16
Food at its finest
How coconutty are you?
58
COCONUT MAGIC
66
CAFE
Morning after
84
LEE HOLMES
Berry nice summer treats
88
NUTRA ORGANICS
96
GOODNESS ME BOX
Food goodness
98
VANESSA VICKERY
Simple salad dayz
104
SIMPLE NOURISHMENT
Nourishment made simple
110
ORGRAN
Thirty successful years
Refreshing ice delights
112
BROOKE MEREDITH
Summer sensations
spice up your table with dukkah Add Gluten Free flavour easily and naturally with Table of Plenty. A unique, crunchy blend of spices, roasted nuts, sesame seeds and herbs.
ATED O C H A K DUK OPS LAMB CH ts: Ingredien utlets 8 Lamb C y ped Parsle p o h C p s 1 tb Fry Oil to Pan Dukkah 45g Spicy a dukkah in Method: d n a y le s r e the pa 1. Combin kkah and u d e bowl. h t o t in mb cutlets la e h t ip D 2. e ntly fry th coat well e g , n a p d e 10 dium heat or around 3. In a me f il o f o h s spla once only. g cutlets in a in n r u t , r to taste minutes, o and green s e o t a t o p ith new 4. Serve w salad.
NEW Available at Coles, Woolworths and leading independent stores. Follow us today to receive wholesome recipe and food inspirations.
www.tableofplenty.com.au
NOVEMBER CONTRIBUTORS {
SET THE TABLE AND MEET OUR YUM. MAGAZINE RECIPE EXPERTS
}
TERESA CUTTER The Healthy Chef Teresa is one of Australia’s leading authorities on healthy cooking and is dedicated to improving the health and wellbeing of individuals. She is a qualified chef, nutritionalist, internationally accredited fitness trainer and author. www.thehealthychef.com
VANESSA VICKERY Becomingness Vanessa is an holistic nutritionist, coach, mother of two and the creator of Becomingness; a health and wellness website helping women achieve their health/wellness goals. It is the ideal starting point for women who want to take charge of their health, but are not sure where to begin. www.becomingness.com.au
JENNI MADISON Coconut Magic
CASEY-LEE LYONS Live Love Nourish
Jenni’s mission is to educate others on the healing properties of coconut oil. Coconut Magic’s premium range offers the finest quality coconut products. Jenni is also author of The Healthy Coconut - the ultimate coconut info resource including plant based GF recipes. www.coconutmagic.com
LEE HOLMES Super Charged Food Lee is an award-winning blogger and number one selling author of five books: Supercharged Food, Eat Yourself Beautiful, Supercharged Food for Kids, Eat Clean Green and Vegetarian and Heal Your Gut. www.superchargedfood.com
BROOKE MERIDITH A Conscious Collection A Conscious Collection is a health and wellness blog by model and holistic health advisor Brooke Meredith offering wholesome and nourishing recipes, fitness and wellness tips. www.aconsciouscollection.com
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
KATH AND LIZ Simple Nourishment Kath and Liz’s passion is simple, fast, nutritious snack food that doesn’t compromise on taste and that can keep us and our families going between meals. Our recipes are allergy conscious, not allergy focused. www.simplenourishment.com.au
NATALIA MANTUR Eat and Travel Gluten Free Natalia’s blog expresses her passion for cooking and photography, and her passion to help people who suffer from the same disease and are just starting their gluten-free life. www.eatandtravelglutenfree.com
CONNECT THE DOTS {
HOW TO READ YUM. MAGAZINE
}
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 to 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 www.raspberrycreative.com.au NATIONAL SALES MANAGER Olivia Jackson SUB-EDITOR Belinda Glindemann www.bellepr.com FEATURE WRITER Olivia Jackson 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
I’m currently on a 12-week, self imposed health kick. I have removed all grains, sugar, processed foods, dairy, caffeine and, of course, gluten from my diet while increasing my level of exercise. It isn’t a weight-loss journey. I’m actually on a food journey. I noticed I was reacting to grains (especially corn and rice) so made a decision to do something about it. I am a lover of vegetables, so my food choices have been very easy, really. I love making sauces with apple cider vinegars, un-hulled tahini and/or fresh lemons or limes, so it’s great to be back in the kitchen experimenting again. You’re welcome to follow or even join my journey on our Facebook group called The Yum Gluten Free Village. I love that there is so much awareness around food now, and that we are more informed to make better choices for our bodies. EVERYONE is different and we all respond differently to food, so I challenge you to find your own wellness path, and explore and experiment with your food choices to help your body be the best it can be.
Happy November!
EDITORIAL editorial@yumglutenfree.com.au
MAGAZINE NOW AVAILABLE HERE!
MAG SUBSCRIPTIONS www.yumglutenfree.com.au Cover shot courtesy of Lee Holmes, www.superchargedfood.com (see page 86 for recipe)
Bianca Shugg Publisher/Editor
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Disclaimers and Limitation of Liability The content of yum. gluten free magazine, including the information, names, images, pictures, logos and icons regarding or relating to www.yumglutenfree.com.au or its products and services (or to third party products and services), is provided “AS IS” and on an “IS AVAILABLE” basis without any representations or any kind of warranty made (whether express or implied by law) to the extent permitted by law, including the implied warranties of satisfactory quality, fitness for a particular purpose, non-infringement, compatibility, security and accuracy. These terms shall be governed by and interpreted in accordance with the laws of Australia. If you are a consumer, then you may have rights to bring court proceedings in the courts of the country in which you are domiciled. Otherwise, to the fullest extent permitted by law, you and we shall bring all court proceedings in the courts of Australia. Copyright Notice The written and visual contents of this magazine are protected by copyright. You may not reproduce our content online or in print without first obtaining written permission. yum. magazine content cannot be reprinted without obtaining author permission and notifying the magazine. The unique combination of images, colours, sizes, typography, and positioning – “the design” of this magazine is copyright by yum. magazine and may not be reproduced. Images cannot be reproduced outside this magazine, except by the photographer or stylist who created them. The CSS, XHTML, and JavaScript used to design this magazine is considered part of the design of the magazine that is copyrighted.
YUM. | COELIAC QUEENSLAND
INTRODUCING THE STAFF AND VOLUNTEERS { G E T T O K N O W T H E S TA F F A N D V O L U N T E E R S O F C O E L I AC Q U E E N S L A N D . T H E Y A R E J U S T L I K E A B I G , E X T E N D E D , G L U T E N - F R E E FA M I LY ! }
Continuing our introduction to the team at Coeliac Queensland, we now meet our parttime Member Services Officer, Christine. Christine, when did you start working at Coeliac Queensland?
Do you have a personal connection to coeliac disease? I do not have an immediate personal connection to coeliac disease but throughout my life have had direct contact with others affected by it. I enjoy giving support and have become very good at label reading.
I started with Coeliac Queensland at the beginning of 2011 through a Job Connect project with Worklinks. This was a 13-week course consisting of job placement four days a week and one day in training. The programme was aimed at people returning to the workforce and as I had been a stay at home mum for 12 years, I was definitely qualified for this placement. After my 13 weeks of work experience, I was offered a part-time position and happily accepted. What is your role at Coeliac Queensland? I work three days a week as an Administration Officer. Every day is different. I process memberships and arrange delivery of new member packs. These packs are full of information, books and samples. I also talk to people who have recently been diagnosed with coeliac disease and offer advice and information. I also offer reassurance that they are not alone. By the end of the phone call they are always very appreciative and have more confidence in their new diet. There is also a follow-up call with them, becoming a member of Coeliac Queensland, to see how everything is going. I also help in the lead up to our annual Gluten Free Food Expo which will be next held on May 14-15, 2016, at the Brisbane Convention and Exhibition Centre. What do you enjoy most about your job at Coeliac Queensland? I work with great people and our volunteers are fantastic. We wouldn’t manage our workload without them. Our office is a small friendly environment and every day is different. How do you and your family spend time away from work? Family life is always very busy. My husband and I have three teenagers who have very active social lives - one with a part time job and two going through the learner driver process. We enjoy getting together with friends and going out to dinner.
APPLE & CINNAMON SLICE 1 pkt gluten free golden buttercake mix 1 cup (90g) desiccated coconut 125g butter, melted 400g canned apple pieces 300g sour cream 1 tsp cinnamon sugar Preheat the oven to 180°C. Grease a 20cm square cake pan and line with baking paper. Combine cake mix, coconut and butter in a medium bowl. Press mixture evenly over base of prepared pan. Cook for 15 minutes, or until lightly browned. Cool slightly. Spread apple evenly over base, then spread sour cream evenly over apple and sprinkle with cinnamon sugar. Cook for further 20 minutes, or until sour cream has set. Cool in pan. Cut the slice into fingers to serve.
Glen Harriss Executive Officer QLd
We holiday each year at Port Stephens (New South Wales). We love the water activities the bay has to offer and also the area’s proximity to the Hunter Valley and surrounds for day trips.
w w w.qld.coeliac.org.au
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, reduced sugar ginger beer is the latest and greatest from Buderim Ginger; Up & Go goes gluten free; Christmas comes early for those living gluten free; Buontempo’s new Deli Thins are great on a cheese platter, with dip or just on their own.
AN AUSSIE FIRST FROM BUDERIM GINGER Health-conscious ginger enthusiasts rejoice! Aussie favourite Buderim Ginger has just launched the country’s first reduced sugar ginger beer using natural sweetener, stevia. Served in a chilled, slimline, 250ml can, history’s tastiest sweet and spicy bevvie is now available with 35 per cent less sugar. Containing only 66 calories per can, the reduced sugar ginger beer is made with natural ingredients (so that’s no artificial colours or flavours) and the freshest ginger in the land. And it even caters to the gluten intolerant. However, like all good things from Buderim Ginger, what this new-fangled drink doesn’t lack is flavour. And it’s no surprise – Buderim Ginger has been perfecting its delicious ginger beer recipe on Queensland’s Sunshine Coast for more than a decade, with the final product being shaped by the pickiest of Australia’s ginger beer connoisseurs. The reduced sugar ginger beer makes for a perpetually pleasing stand-alone tipple, as well as a delightful addition to a low-calorie cocktail or mixed beverage.
Proudly made on home-soil, Buderim Ginger’s reduced sugar ginger beer is available from the fridges of your favourite corner stores and select independent retailers across Australia. www.buderimginger.com
UP & GO GLUTEN FREE FOR BREAKFAST Up & Go Gluten Free is an exciting and inclusive extension of the iconic Up & Go brand. It offers those consumers looking to avoid or reduce their gluten intake an expedient breakfast option. It contains high amounts of protein and fibre, is 98.5 per cent fat free and provides half of an adult’s daily calcium requirements. www.sanitarium.com.au
GF CHRISTMAS GOODIES Christmas is pretty well upon us and the thought of a rich, succulent Christmas pudding dripping in brandy butter, custard and cream with a side of ice cream is enough to send anyone who is gluten intolerant into a cold sweat. Like many coeliacs or those who don’t tolerate gluten, not only is it presumed that you probably shouldn’t indulge in one of these, but is also assumed that you won’t. But this
YUM. | TABLE TALK
EAT STREET
Pictured above, traditional herbal teas get a shake up with these new flavours from Red Seal.
Christmas you can! Simply “customise” your own pudding…and guess what? Even the sauce is gluten free. So you don’t have to miss out this festive season! www.ithaspuddings.com.au
BUONTEMPO DELI THINS
THE POND BARISTA - WA The Pond Barista is a New York-style coffee shop at Safety Bay. They specialise in intolerance foods, gluten free and good coffee. www.thepondwa.com.au
Buontempo Deli Thins are light and crispy wafer crackers to complement any good deli platter. Eat them with cheese, dips and antipasto, or just enjoy them on their own. Available in three delicious flavours, including Cheese, Garlic & Herbs and Original. Find them in the health food aisle in your local independent supermarket or health food store. Buon Appetito! www.buontempo.com.au
SPRING INTO SUMMER TEA-DAY WITH RED SEAL’S REAL FRUIT COLD BREW Traditional herbal tea is getting a shake up with the debut of gourmet flavours including Blood Orange and Strawberry & Rhubarb from the natural tea specialists, Red Seal.
ROUGH AND BARE - NSW Real wholefoods. Bio-individual, nutrient dense, gluten free, refined sugar free, primal, vegetarian, gaps, LCHF cafe in Mona Vale. www.instagram.com/roughandbare
Red Seal have introduced a real fruit tea range that can be enjoyed hot or cold; perfect to flavour your water bottle, ideal as an iced tea cooler on a hot afternoon, and delicious as a hot infusion at any time. The hot and cold brew tea range comes in six delectable all-natural flavours: Lemon and Ginger, Apple and Elderflower, Blood Orange, Strawberry and Rhubarb, Peach and Pineapple and Exotic Fruits. Containing no sugar or artificial additives, the range will brighten up any occasion and caters to all dietary requirements, including those gluten free. Simply pop a tea bag into a glass, add water, dress up with your favourite fruits and herbs, add ice and you’ll have a summer stunner to impress even the fussiest of palates. The range of Red Seal Hot or Cold Brew teas are $5.49 each and available from Chemist Warehouse, leading retailers and health food stores soon to be announced nationwide. www.redseal.co.nz
POMONA CAFE - VIC This cafe specialises in amazing gluten-free meals, cakes and delicious coffee by Pomona Coffee Roasters. Find them at 474b Murray Rd, Preston. www.pomonacafe.com.au www.goldenpigco.com.au
YUM. | MARTYNA ANGELL
WHOLE FOOD HEAVEN { FRESH PRODUCE, WHOLESOME COOKING AND A DA S H O F I N D U L G E N C E A R E M A R T Y N A A N G E L L’ S K E Y I N G R E D I E N T S I N H E R R E C I P E F O R H E A LT H Y L I V I N G } Words Lolita Walters
Martyna Angell, of The Wholesome Cook, is just what her name implies: an angel, of the whole food cuisiner and healthy living advocate kind. Since the award winning blogger’s inception into the foodie blogging space in 2010, which simply started as a way to collect recipes, The Wholesome Cook has gained huge momentum due to Martyna’s honest approach to food. This is backed by an awareness of catering for a variety of intolerances and dietary lifestyles, within an approachable framework of balance. “Initially, I was just sharing simple recipes from my childhood, or entries of things I had cooked for dinner parties, for instance,” explains Martyna. As her flare for creativity in the kitchen became increasingly apparent (showcased on the blog, epitomised by mouthwatering meals made with abundant produce and only real foods), the requests came pouring in. “Soon I was being asked by many of my family members and readers to adapt the recipes to the various intolerances many of them had been riddled with,” she says. Despite taking on the role of creating recipes that fit the mould of being gluten free and refined sugar free, you won’t find any prescriptive diets or one-size-fits-all approach on the blog and pages of her first book by the same name. As a graduate of the Institute of Integrative Nutrition, Martyna is a qualified health coach whose wellness philosophy is informed by the principle of bioindividuality: that we are all unique and need to find what works for our own bodies. “It’s all about making a lifestyle change for the long term that suits you,” Martyna explains. “It is how we eat now - the bioindividual way.” As far as The Wholesome Cook goes, restriction is also out. Instead, it’s about a good measure of balance between being healthy and the occasional indulgence, says Martyna. So what exactly does this mantra mean? “It revolves around eating clean whole food that’s best for your body, most of the
YUM. | MARTYNA ANGELL
time. I like to call it the 90/10 rule,” she explains. “Eat clean food that is right for you, 90 per cent of time, indulge in the other 10.” But this ratio doesn’t have to be rigid either. “My husband, who works in the city and is required to attend catered meetings, calls his the 70/30. You get the idea, right?”
“Buy organic fruit and veg from the bargain corner, pad meals with more veggies, stock the freezer with seasonal produce and opt for secondary cuts when it comes to buying grassfed meat. Going meat free 2-3 times a week is not only light on the wallet, but helps lift the pressure off farmers to produce more and more meat.”
In The Wholesome Cook book, Martyna has seamlessly woven together her popular whole food recipes and beautiful food photography with a host of useful health information and practical knowledge, including a 21 day Elimination Diet Meal Plan.
Embracing at least a couple of meat-free days of eating every week is something Martyna practises herself with pleasure, seeking out inspiration from vegetarian bloggers and chefs alike.
“It really is a balanced wellness guide with a flexible approach that’s fit for everybody. I wanted to include the 21 day Elimination Diet section in the book to help readers get back to the basics of eating real food and help pinpoint any trigger foods that may have an effect on their overall health – making it about the best lifestyle for them instead of an ‘eat this but not that’ book.” While strong consideration for food allergies and intolerances clearly informs Martyna’s approach to eating, she warns against jumping on the bandwagon without proper cause “because it is trendy”. Instead, seek the advice of a nutritionist or dietician first. The Wholesome Cook also makes a strong point that healthy living is for everyone and it doesn’t have to be expensive.
“I absolutely adore how Yotam Ottolenghi has elevated vegetables to a whole new level and love Hetty McKinnon’s salads,” she gushes. Indeed, many of the recipes in her book are meatfree or can be adapted to fit a vegetarian or vegan lifestyle. Family is also a great source of inspiration for Martyna and has played a pivotal role in shaping her way with food today. “I am inspired by my mum who instilled in me the passion for cooking from scratch and experimenting outside of my own cuisine, my likes and usual ingredients,” she says. “Now, watching my own family actively seek out time in the kitchen, helping out and experimenting with their own cooking skills and flavours and being open to trying new things when we travel, is so rewarding and inspires me even more to keep tasting, cooking and loving all things food.”
YUM. | MARTYNA ANGELL
TEN INGREDIENTS YOU’LL FIND IN THE WHOLESOME COOK’S KITCHEN 1. TEFF FLOUR – a wonderful gluten-free seed flour that I absolutely adore (it makes great cakes and sourdough starter – the recipes for which are in the book). 2. HERBS – fresh, dried and also frozen, I keep whole turmeric and ginger roots in the freezer and grate them into anything from tea to soups. Dill and parsley freeze well chopped. I have two big Tupperware boxes of dried herbs and spices which form the basis of my Clean Spice Mixes in The Wholesome Cook book. 3. BERRIES – fresh in season, and organic frozen when out of season. I also grow a couple of blueberry shrubs in our garden that produce beautiful organic berries in summer. 4. VEGETABLES – the whole rainbow variety that’s good for eating raw and cooking. They are great as a snack, quick salad, soups, stirfries and we always try to fill more than half of our plates with veggies. 5. FERMENTED VEGETABLES – homemade sauerkraut and dill pickles – again, both recipes are in the book and we are obsessed. They might seem trendy, but before you roll your eyes and call me a hipster, know that I learnt to make sauerkraut when I was 12 and fermented cucumbers used to be my after school snack so they are not new to me. My stepson loves drinking the brine which is a fantastic gut health tonic. 6. FATS – I alternate between a good pure butter, olive, macadamia and coconut oils for cooking and baking. 7. EGGS – always free range. They are great as a snack, quick breakfast or protein and eye health booster for many dinners and cakes. 8. YOGHURT – because it is a quick and healthy alternative to ice cream cravings, helps keep things in the gut moving and tastes delicious on anything from sweet porridge breakfasts to nachos (instead of sour cream)! 9. CACAO POWDER – for making delicious cakes, treats, chocolates, homemade yogo (yes, that one is in the book also) and smoothies. 10. RICE SYRUP – because it is a fructose-free sweetener that I’m happy to use in baking and dressings and leave the fructose intake reserved for real fruit.
So what exactly does this whole food guru’s day on a plate look like? Martyna usually starts her morning with a waterbased mixed vegetable, fruit, nut and seed smoothie. “I try to pack as much nutrients as I can into the morning drink so from time to time I add whole food powders such as greens and maca, Sometimes, when my digestive system feels sluggish after a weekend of overindulging, I add about half a cup Greek style yoghurt to boost my probiotic levels and get me going.” Breakfast is around 10am and generally involves eggs with veggies, yoghurt and seasonal fruit or porridge in the cooler months. Martyna enjoys a later lunch at around 2.30pm and this is the main meal of the day, following the tradition of her Polish heritage. “It’s usually a big mishmash surprise salad of sorts – with baby spinach, avocado, shaved fennel, roasted veggies, sauerkraut, cayenne pepper, egg or canned or smoked fish. Mackerel is one of my favourites and is a great source of omega3. Sometimes it’s simply leftovers from the family dinner the night before or a piece of grilled fish with some greens, which is often enjoyed outside in the sunshine to get some vitamin D.” Her last meal of the day is no later than 6pm and is purposefully light. Think miso soup with vegetables, a few rye crispbreads with various
toppings or a small portion of the meal she’s prepared for the family. The beauty of eating The Wholesome Cook way is that you’ll not only enjoy delicious whole food meals, you’ll also be tuning into your unique body, doing what makes you feel good and improving your health. You can even savour the occasional indulgence sans-guilt. With a recipe for living that is beneficial for wellbeing, fun and attainable, it’s easy to see why so many people want a little piece of Martyna Angell’s whole food heaven for themselves. www.wholesome-cook.com facebook.com/WholesomeCook instagram.com/wholesomecook
Martyna’s book, The Wholesome Cook (Harlequin MIRA), is available in Australia at Dymocks, Collins Booksellers, Big W, Target, Kmart, selected independent booksellers and online at Angus + Robertson Bookworld, Booktopia or harlequinbooks.com.au. In New Zealand the book is available from The Warehouse, Whitcoulls and select Paper Plus stores. RRP $49.99
HOW COCONUTTY ARE YOU? Recipes Jenni Madison, www.coconutmagic.com Photography Suze McCloud, www.downbangalowroad.com.au Food styling Vanessa Russell, www.raspberrycreative.com.au
YUM. | JENNI MADISON
COCONUT OIL BREAKFAST BARS {
INGREDIENTS
}
½ cup almond butter ½ cup coconut butter ½ cup Coconut Magic coconut nectar ½ cup Coconut Magic coconut oil 2 ½ cups quinoa flakes 1 cup Coconut Magic coconut flakes ¼ cup dried mulberries (optional, or use any dried fruit, nuts or seeds) ¼ cup goji berries (optional, or use any dried fruit, nuts or seeds ¼ cup cacao nibs (optional)
Slice into squares or bars and remove from the pan.
In a medium pot set over medium-low heat, melt together almond butter, coconut butter, coconut nectar and coconut oil, stirring until smooth.
Store breakfast bars in the refrigerator, either in an airtight container with wax paper separating the layers, or individually wrapped in plastic wrap. They will keep for 7-10 days.
Remove from stove and stir in quinoa flakes and coconut flakes. Add dried fruit, cacao nibs, nuts or seeds – your choice!
{ NOTES } You may add more chopped nuts, seeds, and/or dried fruit. You can even add some raw chocolate to the mixture allowing it to completely melt, to make Chocolate and Coconut Breakfast Bars.
Pour mixture into a 9-inch x 13-inch baking dish. Spread into an even layer. Sprinkle with extra cacao nibs (if using) and firmly press down with the back of a spatula or clean hands.
+ Makes 12 bars + Prep: 30 min. Setting time: 2 hours Refrigerate for 2 hours or until firm.
GLUTEN FREE
EGG FREE
DAIRY FREE
VEGAN
SOY FREE
YUM. | JENNI MADISON
COCONUT PEPPERMINT SLICE {
INGREDIENTS
}
FIRST LAYER ¾ cup raw almond butter ¼ cup Coconut Magic coconut oil, melted 1/3 cup cacao powder 1/3 cup Coconut Magic coconut sugar ¼ tsp vanilla essence pinch of pink salt SECOND LAYER 2 cups Coconut Magic desiccated coconut 2/3 cup coconut butter, softened 3 tbsp Coconut Magic coconut nectar 1-2 tsp organic vanilla essence THIRD LAYER ½ cup cacao powder ¼ cup Coconut Magic coconut nectar ½ cup Coconut Magic coconut oil, melted pinch of pink salt ½ tsp vanilla essence 1 drop peppermint essential oil
Refrigerate for 2 or more hours before slicing and serving.
FIRST LAYER: Process all ingredients for the first layer in a food processor until well combined.
+ Serves 8 + Prep: 30 min. cooling: at least 2 hoursJ Pour into an oiled, parchment-lined 8 x 8-inch glass pan. Set aside in refrigerator. This layer should be firm but not completely hard before adding the next layer. Jenni Madison’s book, The Healthy Coconut, features more than 100 whole food, plant-based and gluten-free recipes, bursting with coconut goodness and super food nutrition. This book will show you how to use coconut, both internally and externally, to receive maximum health, beauty and toxin free-living benefits. Available online.
SECOND LAYER: Put the desiccated coconut in a medium-sized bowl. In a separate bowl whisk together the coconut butter, coconut nectar and vanilla essence. Pour over the desiccated coconut and mix well. Put this layer over the first layer, gently patting down and refrigerate to set. THIRD LAYER: Whisk together all ingredients for this peppermint chocolate sauce in a food processor. Place this on top of the second layer, making sure to cover the whole layer.
GLUTEN FREE
EGG FREE
DAIRY FREE
www.coconutmagic.com
VEGAN
SOY FREE
raw tom yum soup
raw coconut soup
YUM. | JENNI MADISON
RAW TOM YUM SOUP
RAW COCONUT SOUP
{
{
INGREDIENTS
}
INGREDIENTS
}
1 cup coconut meat (from a young Thai coconut)
BROTH
2 cups coconut water
2 cups coconut meat
1 whole lemongrass stalk
1½ cups coconut water
1 small piece of ginger
1 small clove garlic (optional)
1 small clove garlic
1 tbsp fresh minced ginger
3 tbsp sweet basil
3 tbsp lime juice
3 tbsp parsley
2 tbsp Coconut Magic coconut oil
1 bunch coriander
2 tbsp fresh coriander, chopped
2 tbsp lime juice
¼ tsp pink salt
1 tsp Italian seasoning
pinch of cayenne pepper (optional)
1 tbsp olive oil
GARNISH
1 tbsp Coconut Magic coconut oil
1 tomato
½ tsp pink salt
½ red capsicum, sliced
1 tbsp coconut aminos or tamari sauce
4-5 button mushrooms
Blend all ingredients in a high speed blender until smooth.
Open the coconut and drain the coconut water into a blender. Scrape out the flesh and add to blender. Add remaining broth ingredients and blend into liquid consistency.
This is a very full flavoured dish! + Serves 4 small or 2 large bowls + Prep: 20 min.
Divide evenly into two serving bowls. Add any chopped veggies that you like to the bowls: bell pepper, tomatoes and thinly sliced mushrooms work well. + Serves 2 large bowls + Prep: 20 min.
GLUTEN FREE
EGG FREE
DAIRY FREE
NUT FREE
VEGAN
SOY FREE
SUGAR FREE
GLUTEN FREE
EGG FREE
DAIRY FREE
NUT FREE
VEGAN
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | PRODUCTS
SUMMER LOVIN’
{ A D D T H E S E G O O D I E S T O Y OU R S H O P P I N G L I S T I N N OV E M B E R
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9. 8.
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1. Nutra Organics Super Greens & Reds www.nutraorganics.com.au 2. No Udder coconut/almond yoghurt (Coles) www.noudder.com.au 3. Cocofrio choc coconut dairy & gluten free ice cream www.cocofrio.com.au 4. Alpine coconut yoghurt (Woolworths) www.alpineyoghurt.com.au 5. Ice pop moulds www.wheelandbarrow.com.au 6. Soma Organics’ Soma Bite Apple & Superseed www.somaorganics.com.au 7. Yonanas white frozen dessert maker www.yonanas.com.au 8. Natural Raw C protein & cacao coconut water www.rawc.com.au 9.Avanti silicone push-up ice block moulds (set of six) www.kitchenwaredirect.com.au STOCKISTS
YUM. | HELEN TZOUGANATOS
GF TRIALS & TRIBULATION TO TRIUMPH { “ YOU’RE A COELIAC”: NOT WORDS A HUNGRY AND F U S S Y F O O D I E WA N T S T O H E A R . T H I S I S H E L E N ’ S S T O R Y , I N H E R OW N W O R D S } Words Helen Tzouganatos
In 2007, I discovered I was a coeliac. I was advised by my doctor to adhere to a strict gluten-free diet for the rest of my life. Not words a foodie wants to hear, but finally an explanation for the constant lethargy, anaemia and stomach problems. My first thoughts were of all the foods on the ‘banned’ list – mum’s flaky baklava, mouth-watering lasagna, Tim Tams! Surely the doctor wasn’t suggesting I survive on boiled rice and poached pear alone? The initial change in my diet was challenging but after eight years of glutenfree cooking I’ve mastered the art of baking and working with gluten-free ingredients. The gluten-free options available at supermarkets and health food stores have exploded over the past decade making shopping much easier. In the early days I recall driving 10 km and paying more than $10 for a loaf of gluten-free bread (which still tasted like cardboard, felt like cardboard and had to be toasted to make it edible). Delicious gluten-free bread is now readily available at supermarkets and health food stores. There are multiple options to choose from including white, seeded, wholemeal and fruit and they no longer need to be toasted because the slices actually bend! Gluten-free bread now occupies an entire bay in the supermarket. I found travelling the most difficult hurdle during transition to my new diet. The issue was compounded when there were language barriers involved. Every time a waiter would give me a blank stare when I mentioned the word ‘gluten’ my anxiety levels started to rise. The best advice I could give any coeliac travelling is to plan ahead. Research your options on local coeliac websites and educate yourself on food ingredients.
YUM. | HELEN TZOUGANATOS
Many people are unaware that soy sauce contains gluten, for example (this is due to wheat starch added during processing). When eating at a Japanese restaurant I always request tamari which is a gluten-free soy sauce or I bring my own bottle, to be safe. Another ‘banned’ food that not many people are aware of is Chinese cooking wine, also known as Shoaxing. I learnt the difficult way that this Chinese pantry staple does, in fact, contain gluten. The good news is you can easily substitute dry sherry for Shoaxing when cooking a stir fry. Dry sherry is readily available at your local bottle shop.
“
So how did my food blog come about? Well, my background is in marketing. I spent more than a decade marketing your favourite brands for the biggest food company in the world. Ten years ago a colleague suggested I start a food blog. My response: “What’s a blog?”. Times have certainly changed! Since that conversation, I left the corporate world, became a mum to three gorgeous and active children and spent more time at home finessing my cooking skills. At parties, I would always get requests for recipes when I prepared a dish. Most people did not even have an allergy. I would also receive phone calls and emails from friends seeking restaurant recommendations or advice on where to eat gluten free. This triggered my interest in food blogging so I decided to launch my gluten free food blog at www.hungryandfussy.com. A food blog allowed me to have five careers in one - chef, restaurant critic, photographer, writer and stylist. What more could I ask for in life? My philosophy is simple, fresh and flavoursome food. I develop recipes that are easy to follow and don’t require hours over the stove top. I understood that, in reality, most of us are very time poor. I wanted to create easy recipes that could be an express route to delicious gluten-free dishes. I’ve already gone through the stress, tears and tantrums that come with discovering that perfect gluten free chocolate cupcake recipe so that my readers don’t have to. My gluten ‘enabled’ friends always comment that they can’t even tell the dishes are gluten free. I wanted to create achievable recipes that everyone could enjoy.
” Gluten free eating is now easy and no longer daunting. Looking back, the biggest benefit in eating gluten free was that I was forced to eliminate a lot of processed starchy foods from my diet and start questioning my food choices. When you begin eating nutrient-dense food made from scratch, the flavours and textures are so superior you wish you switched to a gluten-free diet earlier. My family now mostly eat gluten free with me even though I am the only one with an allergy. To them, my food just tastes great – they never question what is in it. Gluten-free living can be a challenging journey to start but in the end it is full of tasty and healthy lifelong benefits. www.hungryandfussy.com
Facebook: www.facebook.com/hungryfussy Instagram: www.instagram.com/hungryandfussy
YUM. | DAN BARRETT
YUM. | KIRRA WESTWICK
YUM. | HELEN TZOUGANATOS
RASPBERRY & PINEAPPLE ICEBLOCKS {
INGREDIENTS
}
1 cup water 他 cup caster sugar 2 tbsp lemon juice 200g raspberries 250g fresh pineapple, peeled and chopped
Place sugar and water in a small saucepan over medium heat and stir until dissolved or in Thermomix 2 min/100C/speed 3. Cool. Add lemon juice to syrup. Place the raspberries and half the lemon syrup into blender or Thermomix and blitz until smooth. Half fill 10 x 90ml iceblock moulds with raspberry mixture. Insert iceblock sticks and freeze for 3 hours.
GLUTEN FREE
EGG FREE
DAIRY FREE
Place pineapple and remaining sugar syrup into a blender or Thermomix and blitz until smooth. Pour pineapple mixture through a sieve to remove stringy pieces. Pour pineapple syrup over the raspberry ice and freeze for a further 3 hours. To help release iceblocks from moulds, run the mould under a little warm water and then release sticks. + Makes 10 iceblocks + Prep: 15 min. Cook: 20 min.
NUT FREE
VEGAN
SOY FREE
YUM. | KIRRA WESTWICK
YUM. | HELEN TZOUGANATOS
MANGO & CREAM ICE CREAM {
INGREDIENTS
}
MANGO ICE CREAM 300g fresh mango, cubed 1/3 cup pouring cream 1/3 cup icing sugar, sifted VANILLA ICE CREAM 1 cup pouring cream 2 tbsp icing sugar, sifted ½ tsp vanilla extract
For the mango ice cream, place the mango, cream and icing sugar in a food processor or Thermomix. Blitz until smooth. Mangoes can vary greatly in sweetness so check the mixture for sweetness levels and add more icing sugar if required.
for a further 3 hours.
Fill 10 x 90ml ice block moulds three quarters of the way with mango mixture. Insert ice cream sticks and freeze for 3 hours.
+ Makes 10 ice creams + Prep: 15 min. Cook: 30 min.
To help release the ice cream from moulds, run the mould under a little warm water and then release sticks
For the vanilla ice cream, whisk cream, vanilla extract and icing sugar together. Pour over the mango ice cream and freeze
GLUTEN FREE
EGG FREE
NUT FREE
VEGAN
SOY FREE
YUM. | KIRRA WESTWICK
YUM. | HELEN TZOUGANATOS
FENNEL, HALOUMI & POMEGRANATE SALAD {
INGREDIENTS
}
1 small fennel bulb, finely sliced 1 small baby cos lettuce, coarsely chopped 1 celery stick, chopped 2 shallots, finely sliced 200g haloumi, sliced thickly 100g pomegranate seeds DRESSING 2 tbsp extra virgin olive oil 1 tbsp lemon juice pinch of sea salt
Whisk dressing ingredients together and drizzle over salad. Serve immediately.
Combine fennel, lettuce, shallots and celery in a bowl. Heat frypan over medium heat, drizzle with oil and pan fry haloumi for 1 minute until golden. Remove.
+ Serves 4-6 + Prep: 15 min. Cook: 30 min.
Scatter salad leaves with grilled haloumi and pomegranate seeds.
GLUTEN FREE
EGG FREE
NUT FREE
VEGAN
SOY FREE
SUGAR FREE
YUM. | KIRRA WESTWICK
YUM. | HELEN TZOUGANATOS
RAW CACAO SMOOTHIE {
INGREDIENTS
}
250ml of your favourite milk 1 tbsp raw cacao powder 1 tbsp ground chia 1 tbsp organic honey
CONVENTIONAL METHOD: Combine all ingredients in a blender and blitz until smooth and creamy. If you prefer a sweeter smoothie, just add more honey. Pour and serve.
avoid honey sticking to blade. If you prefer a sweeter smoothie, just add more honey. Pour and serve. + Makes 1 smoothie + Prep: 15 min. Cook: 30 min.
THERMOMIX METHOD: Combine all ingredients into mixing bowl (apart from honey) and blend 10 sec/speed 8. Pour in honey with motor running on speed 4 for a few seconds to
GLUTEN FREE
EGG FREE
NUT FREE
VEGAN
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | BREVILLE
MAKING SMOOTHIES, LIKE A BOSS {
FOR THE ULTIMATE SMOOTHIE EXPERIENCE, GO STRAIGHT TO THE NEW BOSS ON THE BLOCK
}
Introducing the next generation Boss super blender: the new Boss to Go Plus. A super personal blender for creating fresh, nutrition-loaded smoothies in seconds with the finest and smoothest texture. Boss to Go Plus features Breville’s unique Kinetix blade and bowl system to pulverise the toughest ingredients, such as kale, nuts and seeds, to ultra-fine particles that are up to 42 per cent finer than some other personal blenders can achieve. Inspired by Heston Blumenthal’s belief that sensory perception greatly influences the drinking experience and memory of beverages, the Boss to Go Plus has been specially designed with a smooth-edge tumbler. With no sharp external threads or notches around the rim, just like a café style cup, the pleasure of drinking smoothies is intensified. Handy flip-top travel lids make for the ultimate on-the go drinking experience, boosting your nutrition with smoother smoothies from a smoother cup. A superior quality personal blender, the Boss to Go Plus is exceptionally durable with a full metal construction, stainless steel bowl and blades, and includes two large 500ml and one mega 700ml dishwasher safe Tritan tumblers, plus a stainless steel mill. Create tasty green or protein packed smoothies, natural protein powders as well as popular smoothie bowls and homemade ice blocks with ease. For inspiration, the Boss to Go Plus includes a Nurture via Nature book packed with information including step-by-step guides on creating healthy, delicious recipes, as well as tips on how to maximise flavour, what liquids to use and the best ingredients to boost the nutritional value of recipes. www.breville.com.au
GREEN WITH ENVY { INGREDIENTS } 1/4 avocado, peeled, seed removed
1/4 (40g) medium celery stick, trimmed, roughly chopped 1/4 peeled lemon, seeds removed 1 cup (250ml) chilled coconut water 2 ice cubes
1/4 cup (7g) loosely packed baby spinach leaves
Place ingredients into tumbler and secure blades. Lock into motor base and blend for 45 seconds, or until smooth.
1/4 cup (5g) loose packed, roughly torn kale leaves, stems removed
+ Serves 1 +
1/4 cup (5g) loose packed, roughly torn baby cos leaves 1/2 (50g) small Lebanese cucumber, roughly chopped
GLUTEN FREE
EGG FREE
DAIRY FREE
NUT FREE
VEGAN
SOY FREE
SUGAR FREE
Buontempo is Italian for “Good Time” and is the name synonymous with quality and finesse for food creations that express individuality, quality and value. Try new Buontempo Deli Thins, light and crispy deli style crackers, available in three tempting flavours. Here’s to good health and well-being! Buon Appetito.
See the full range at:
www.buontempo.com.au
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 over 40 years. coeliacqueensland
www.coeliac.org.au/qld
1300 458 836
YUM. | BOOKS
HEALTHY READING MATERIAL { GLUTEN-FREE BOOKWORMS UNITE!
}
I QUIT SUGAR - SIMPLICIOUS
By Sarah Wilson Sarah Wilson taught the world how to quit sugar in eight weeks, then how to quit sugar for life, incorporating mindful, sustainable practices across real, whole wellness. Now she strips things back to the essentials - simply and deliciously. She shows us how to shop, cook and eat like we used to in the days before sugar-laced processed food hit our shelves. Sarah gives us the ‘simplicous flow’, a modern manifesto that sets out how to buy in bulk, freeze and preserve, and use leftovers with flair. All 308 recipes - from guilt-free sweet treats to one-pot wonders and abundance bowls brimming with nutrients - expand our knowledge of age-old kitchen processes and tend to our visceral need to be creative with food. www.dymocks.com.au
EDITOR’S PICK
FAST FOOD FOR BUSY FAMILIES
By Pete Evans Pete Evans knows that most of us don’t have hours to spend in the kitchen making meals that are good for us and that taste great too. We want food that nourishes us, but that is also easy to make (and that the kids might eat!). The key is using herbs, spices, nuts and good fats to bring bold flavours and textures to even the simplest dishes. In Fast Food for Busy Families, Pete shares more than 100 of his favourite no-fuss meals for people on the go. This is fast food as you have never seen it before: fresh, delicious, nutrient-dense and ready in minutes. Pete has you covered for breakfasts, lunches and dinners, and shows you quick ideas for those times when it’s hard to keep things healthy: for snacks, treats, barbecues and when entertaining. There are also tips for cutting down your time in the kitchen so that you can spend more time enjoying your meals with the people you love. All of his recipes are full of fresh vegetables, ethically farmed meats and offal, sustainable seafood, nuts and seeds, and completely free from grains, dairy, refined sugar and legumes. www.dymocks.com.au
A SIMPLE TABLE: FRESH AND FABULOUS RECIPES FOR EVERY DAY
By Michele Cranston More than 100 fresh and fabulous recipes for every day, from one-pot, midweek suppers to shared plates and side dishes for a weekend feast. With over 100 recipes based around the occasions when we gather to eat, A Simple Table has a recipe for every occasion. From one-pot cooking or a quick and easy midweek meal in a bowl, to a relaxed, weekend family meal on platters around the kitchen table, or celebratory feast of share plates and side dishes followed by sweet baked treats or dessert. The recipes are contemporary, uncomplicated and fresh, using accessible and interesting ingredients in clever combinations, to create amazing tastes, textures and flavours. Throughout, there are notes that link to other recipes in the book, or give quick tips, shopping lists or ingredient information. www.dymocks.com.au
YUM. | BOOKS
LIFE IN BALANCE: A FRESHER APPROACH TO EATING
By Donna Hay These days we’re bombarded with so many messages about what to eat more of and what to eat less of and what to give up altogether, it can all get a little confusing and, let’s face it, overwhelming. When there are so many passing fads and extreme diets out there, it’s a relief to turn to a voice of reason, Australia’s bestselling and most trusted cook, Donna Hay, for a realistic, sustainable and more balanced approach to fresher, healthier eating. Each chapter, from breakfast to baking, has simple recipes enriched with nature’s superfoods - think leafy greens, bright fresh berries, creamy nuts and nourishing grains. Donna packs in a wealth of ideas and information that you can trust, and flavours and tastes that will inspire you. From new ideas for power dinners to tempting grills, from super-charged breakfasts to low-carb options, Life in Balance is full of super-satisfying recipes - nourishing, virtuous and delicious. And because we all need the occasional treat, there’s also a few yummy better-for-you sweets. The only kind of diet that works, after all, is the balanced diet - the one you can sustain long term. And when your life is in balance, you feel great and it shows, from the inside out. www.dymocks.com.au
LOLA BERRY’S LITTLE BOOK OF SMOOTHIES AND JUICES
By Lola Berry Too busy to eat healthy? Not any more! This little book is packed with delicious and nourishing smoothie and juice recipes that you can whip up in a jiffy. All recipes are free of gluten, dairy and refined sugars. Drink your way through the rainbow, from antioxidising greens and potassium-rich yellows to luscious pinks and purples chock-full of vitamin C. Drink your way to energy, radiance and good health! www.dymocks.com.au
FOLLOW US ! You can find us here: Instagram: yum.glutenfreemagazine Facebook: yumglutenfree Twitter: yum_gluten_free
Follow our team on social media and join us on our gluten-free adventures around Australia!
FOOD AT ITS FINEST Recipes Natalia Mantur, www.eatandtravelglutenfree.com
YUM. | NATALIA MANTUR
MANGO AVOCADO & SHRIMP APPETIZER {
INGREDIENTS
}
12 black tiger shrimps, sautÊed 1 ripe mango, peeled, stoned and cut into chunks 2 small avocados, stoned and sliced 100g basmati rice 2 cups salted water, for boiling half a lemon DRESSING: 1 bunch of fresh coriander, leaves picked and finely chopped 3 tbsp lemon juice 2 tbsp runny honey 3 tbsp sesame oil ½ tsp ground chilli freshly ground black pepper sea salt
Put a large pan with salted water on a high heat and bring to the boil. Rinse the rice in a colander under running water until the water runs clear. Add your rice to the boiling water and boil for around 12 minutes.
Prepare 6 small bowls. On the bottom of each place the following layers: avocado, rice, coriander, mango and shrimps. Prepare the dressing: in a separate bowl, mix the lemon juice, honey and sesame oil, season with chilli, sea salt and pepper. Pour it over the appetizers and put in the fridge for 2 hours before serving.
Remove from the heat, drain in a colander and set aside. Place the sliced avocados in a bowl and squeeze some lemon juice over them to prevent discolouring.
GLUTEN FREE
EGG FREE
+ Serves 6 + Prep: 20 min Cook: 12 min
DAIRY FREE
SOY FREE
YUM. | NATALIA MANTUR
LOVELY BREAD ROLLS {
INGREDIENTS
}
1 cup almond flour ½ cup potato starch ½ cup millet flour ½ cup water 3 eggs 1 tsp cane sugar 4 tbsp canola oil ¼ tsp baking soda 1 tsp white vine vinegar pinch of sea salt 2 tbsp sesame seeds 1 tbsp vegetable oil, for greasing
Sift the flours into a bowl. Add baking soda, stir to combine and set aside. Preheat the oven to 250°C. Prepare 6 ramekins or a muffin tray by greasing it with oil. Separate egg yolks from egg whites. Beat the egg whites into a foam. In a separate bowl, mix the egg yolks with sugar, using the electric mixer, then combine with oil and vinegar - mix until smooth. Then, add in small parts a little bit of water and a
GLUTEN FREE
little bit of sifted flours - continue until you’ve used up all the ingredients, stirring continuously until everything is combined. Add the egg white foam and stir it in gently with a wooden spoon. Place the dough evenly in the baking forms and sprinkle with sesame seeds. Bake for 10 minutes, then change the temperature to 200°C and bake for another 20 minutes. + Serves 6 + Prep: 15 min + Cook: 30 min.
DAIRY FREE
YUM. | NATALIA MANTUR
AUTUMN SALAD {
INGREDIENTS
}
1 apple 1 red tomato 1 yellow tomato 2 handfuls of your favourite salad mix 1 handful mung bean sprouts 1 handful chickpea sprouts 1 handful radish sprouts 1 handful sunflower seeds freshly squeezed juice of half a lemon 3 tbsp olive oil sea salt freshly grounded black pepper
Rinse the vegetables. Cut the apple into thin slices, squeeze some lemon juice over and set aside.
In a big bowl, place the salad, tomatoes, apple and all the sprouts. Season with salt and pepper, mix.
Heat up the frying pan, put in the mung bean and chickpea sprouts, add a spoon of olive oil and fry for 2 minutes. Turn the heat off, set aside.
Divide into two small bowls and sprinkle with sunflower seeds, add the rest of olive oil. Serve immediately. + Serves 2 + Prep: 15 min + Cook: 0 min.
Slice the tomatoes.
GLUTEN FREE
EGG FREE
DAIRY FREE
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | NATALIA MANTUR
RASPBERRY & BLACK BASIL SALAD {
INGREDIENTS
}
1 handful radicchio chicory 1 handful lamb’s lettuce 1 handful black basil 3 handfuls raspberries 4 tbsp balsamic vinegar 1 handful coconut flakes, roasted 3 slices goat’s cheese, cut into small pieces sea salt freshly grounded black pepper
Rinse the lettuce, chicory, basil and raspberries. Dry them and place in two little bowls.
Season with salt and pepper, add the balsamic vinegar and serve. + Serves 2 + Prep: 10 min + Cook: 0 min.
Sprinkle with roasted coconut flakes and goat’s cheese.
GLUTEN FREE
EGG FREE
NUT FREE
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | NATALIA MANTUR
STUFFED BABY AUBERGINES {
INGREDIENTS
}
4 baby aubergines 100g basmati rice, cooked al dente 400g cherry tomatoes, halved 1 small onion, diced 200g grated parmesan 1 handful fresh parsley 1 handful coriander 4 cloves garlic ¼ tsp sweet paprica ¼ tsp chilli flakes freshly grounded black pepper sea salt 1 tbsp rapeseed oil
Preheat the oven to 190°C. Rinse the aubergines and cut them in half lengthways. Score the flesh of the aubergines in a crosshatch pattern, not through the skin. Sprinkle with salt and rub with oil. Place in a greased dish (cut side up) and bake for 25 minutes. Take the aubergines out of the oven. Using a coffee spoon, take out about a half of the flesh, not destroying the skin, place in a bowl.
Peel and crash garlic. Spread it on the insides of the aurbegines. In a separate bowl mix the aubergine flesh with tomatoes, onion and rice. Season with paprika, chilli, salt and pepper. Add parsley and coriander, stir. Place the filling in the aubergines, sprinkle with parmesan and bake for 20 minutes. Serve hot. + Serves 4 + Prep: 20 min + Cook: 45 min.
GLUTEN FREE
EGG FREE
NUT FREE
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | NATALIA MANTUR
BLUEBERRY ICE-CREAM {
INGREDIENTS
}
500g frozen blueberries 4 tbsp xylitol juice and zest of half a lime ½ cup coconut cream, refrigerated 1 handful fresh mint, to garnish
Let blueberries defrost for 4-5 minutes at room temperature.
fresh mint.
Combine xylitol with lime and coconut cream. Add blueberries. Blend all together until smooth and creamy.
Serve immediately. + Serves 4 + Prep: 5 min + Cook: 0 min.
Divide the ice cream between four glasses or bowls, garnish with
GLUTEN FREE
EGG FREE
DAIRY FREE
NUT FREE
VEGAN
SOY FREE
SUGAR FREE
YUM. | NATALIA MANTUR
GREEN PEA RISOTTO WITH PARMA HAM {
INGREDIENTS
}
150g basmati rice 8 slices Parma ham, grilled 1 cup freshly podded peas 1 cup coconut milk 1 tbsp coconut oil 1 small onion, roughly chopped Âź tsp sweet paprika Âź tsp chilli 1/3 tsp curry freshly ground black pepper sea salt 1 large handful fresh chives, snipped
Remove from the heat and whiz with a hand blender until smooth and creamy, combine with rice.
Cook the rice according to your specific rice directions, set aside. Heat a saucepan and add the coconut oil. Throw in the chopped onion and fry gently for 2-3 minutes. Drop in the peas, fry for another 2-3 minutes, then add the coconut milk and simmer for a further 10 minutes until the peas are cooked.
Transfer into two bowls, add grilled parma ham and scatter the top with the chives. Serve hot. + Serves 2 + Prep: 15 min Cook: 20 min
Season to taste with sea salt, pepper, curry, sweet paprika and chilli.
GLUTEN FREE
EGG FREE
DAIRY FREE
NUT FREE
SOY FREE
SUGAR FREE
YUM. | NATALIA MANTUR
LOVELY APPLE PIE {
INGREDIENTS
}
3 eggs ½ cup potato starch ½ cup corn flour ½ cup almond flour ½ cup Muscovado sugar ¾ cup melted coconut oil and more for greasing ¼ cup sparkling water 5 large apples, peeled, cored and cut into slices 1 large handful raisins juice and zest of half a lemon pinch of sea salt cocoa and hazelnut sauce, for serving
Preheat the oven to 200°C. Grease a 28cm round baking tin and line it with baking parchment. Separate egg yolks from whites.
Add sifted flours and mix thoroughly. Gradually add sparkling water stirring gently with a spatula, then add beaten egg whites in the same way.
Beat egg whites with a pinch of sea salt until stiff, set aside.
Spoon into the baking tin, arrange apples and raisins on top and bake for about 40-45 minutes.
In a bowl, combine slices of apples with lemon juice, lemon zest and rasins, set aside.
Drizzle with cocoa and hazelnut sauce before serving. + Serves 8 + Prep: 20 min + Cook: 45 min.
In another bowl combine egg yolks with sugar and coconut oil, mix until they form a thick and creamy texture.
GLUTEN FREE
DAIRY FREE
NUT FREE
SOY FREE
YUM. | NATALIA MANTUR
GLUTEN-FREE PIZZA WITH SALAMI {
INGREDIENTS
}
80g potato starch 50g rice flour 50g corn flour 100g buckwheat flour ½ tsp cane sugar 3 tbsp olive oil 250ml warm water ½ tsp dry yeast 1 ½ cup fresh kale 15 salami slices 1 ½ cups parmesan, grated ½ cup ketchup 4 tbsp canned corn kernels 1 red pepper, deseeded and sliced 1 handful fresh basil leaves sea salt freshly ground black pepper
Preheat the oven to 250°C. Sift all the flours together into a bowl, add salt, yeast and sugar, mix. Combine with water and olive oil, knead. Put the baking paper on the baking tray. Roll the dough into two circles, 7mm thick. Bake in the oven for about 10 minutes.
Take out the baked pizza dough from the oven. Spread them with ketchup, sprinkle with parmesan, add the salami, red pepper, kale and corn. Bake for another 10 minutes. Top them up with fresh basil, salt and pepper right before serving. Serve hot! + Serves 2 + Prep: 20 min + Cook: 20 min.
In the meantime, get the rest of the ingredients ready.
GLUTEN FREE
EGG FREE
NUT FREE
SOY FREE
SUGAR FREE
YUM. | CAFE
MORNING AFTER {
B R I S B A N E ’ S N E W E S T H A N G OV E R C U R E H A S A R R I V E D I N S T Y L E A T W E S T E N D
Finally opening their doors three weeks ago after months of teasing, Morning After has seen a nonstop influx of hungry and sometimes hungover clientele looking for their new favourite food and coffee spot. Located on West End’s iconic Vulture Street, just outside the Brisbane CBD, Morning After takes up prime corner residence in the Glass Factory apartment complex and is one of only a handful of tenancies currently occupying the retail space below. Owned and operated by the Passaris family, mother and son team Soula and Yianni envisioned a feel-good atmosphere, with delicious food and friendly service in a fresh and comfortable setting. Part of the initial vision was to bring the outside in; something that Derlot’s Alexander Lotersztain helped to create
}
in the design concept, as evidenced in the final build. Walking into Morning After is a far different experience from other West End establishments. Clean and simple lines, natural light, polished concrete floors and hanging plants decorate the interiors. It’s a natural wood, white, green and cement palette. Smart inclusions such as power points with USB ports have also been thoughtfully integrated for those who want to stop in for a coffee and do a bit of work on their laptop. Communal dining is made possible with their 16-seater long table – also a perfect seating arrangement for a large group. Serving up all-day breakfast and lunch, the menu is 60 per cent healthy and 40 per cent naughty, meaning that if you wanted their signature deconstructed breakfast carbonara with a 63 degree hens’ egg, you might be leaning towards the more naughty
YUM. | CAFE
side which is also considered an amazing cure for a hangover! Some other tasty offerings which are proving popular include the fresh sand crab omelette, the buttermilk and ricotta hotcakes, the sweet corn pakora and the granola which has been supplied by local bloggers and nutritionists ‘The Unrefined’ (check them out on Instagram at @the__unrefined). To bring the menu together, the family-run restaurant enlisted help from Brisbane dietitian and nutritionist Lisa Peterson. From 11.30am, it’s hard to select a favourite dish from the tasty lunchtime menu which includes salt and pepper squid with Asian slaw, slow roasted lamb shoulder salad with charred radicchio and a classic cheeseburger with smoked bacon and a side of chips. Supporting local and Australian is a focus at Morning After who have worked with Brisbane’s Bee One Third honey company to supply their honey. The Barossa haloumi is sourced from South Australia and the Huon Salmon from Tasmania. It should also be known that the Passaris family are serious about their coffee. Currently serving up beans from Brisbane local Uncle Joes and Western Australia’s 5 Senses, Morning After’s skillful baristas are also providing not only espresso through the large Synesso Hydra machine (from Seattle, USA), but also coffee of the filtered variety which provides an interesting theatrical experience for the customer. If coffee isn’t your thing, you can
delight in Morning After’s large range of specialty teas by Cartel, handcrafted elixirs, wine, sparkling, beer or spirits. Why so much focus on food? It’s simple. The Passaris family is Greek and not only do they love their food, they love to feed people. They are passionate foodies and are excited to be bringing a new flavour to Brisbane. Morning After takes its name from what might be pretty obvious – it’s the Morning After the night before. The fully licensed venue seats 80 people inside and out or 100 standing for an intimate cocktail event. Future plans for Morning After include cooking classes, nutritional workshops, pop-up events and Sunday sessions with a live DJ. Morning After is open seven days a week from 7am to 4pm. Cnr Vulture & Cambridge Streets, West End, Brisbane QLD www.morningafter.com.au Facebook: www.facebook.com/morningafterwestend Instagram: www.instagram.com/____morningafter/
Mango Salad with Chargrilled Prawns
GOURMET FOOD GETS SAUCY Recipes www.rozas.com.au
YUM. | ROZA GOURMET SAUCES
MANGO SALAD WITH CHARGRILLED PRAWNS > Image on previous page
SMOKY PORK RIBS WITH HABANERO CHILLI SLAW {
{
INGREDIENTS
}
CHARGRILLED PRAWNS 300g raw prawns, peeled, with tails intact and cleaned 3 tbsp Roza’s Gourmet Sauces mango chutney MANGO SALAD half a Chinese cabbage, cut into 1cm-wide strips 1 mango, peeled and sliced 1 ½ cups mixed herbs, including coriander and mint leaves ¼ cup roasted peanuts, coarsely chopped 1 fresh long red chilli, finely sliced shredded coconut, toasted to serve
INGREDIENTS
}
SMOKY PORK RIBS 2 kg pork ribs 2 tbsp olive oil 1 onion, roughly chopped 3 garlic cloves, finely chopped 1 x 400g can chopped tomatoes 1 tbsp smoked paprika ½ cup Worcester sauce 1 tbsp tomato paste 3 tbsp white vinegar 3 tbsp brown sugar HABANERO CHILLI SLAW
MANGO AND CHILLI DRESSING
5 baby carrots, peeled and sliced lengthways
1 clove garlic
small red cabbage, finely shredded
1 fresh long red chilli, coarsely chopped
½ red onion, finely sliced
2 tbsp Roza’s Gourmet Sauces mango chutney
¼ cup Roza’s Gourmet Sauces Habanero chilli mayonnaise
2 tbsp fish sauce
sea salt and freshly ground black pepper, to taste
2 ½ tbsp each of freshly squeezed lime and lemon juice Combine prawns and 3 tablespoons of Roza’s Gourmet Sauces mango chutney in a bowl, season to taste and thread onto skewers. Meanwhile, preheat a chargrill pan over high heat. Once heated, chargrill skewers, turning once, until golden and cooked through (3-5 minutes each side). For mango and chilli dressing, place garlic and chilli in a mortar and pound until a coarse paste forms. Add Roza’s Gourmet Sauces mango chutney, fish sauce and citrus juices and combine. Adjust with more chutney or fish sauce if needed.
Preheat oven to 160°C. Heat the olive oil in a medium saucepan over medium heat. Add the onion and garlic and cook gently until browned. Add the canned tomato, smoked paprika, Worcester sauce, tomato paste, vinegar and sugar. Continue to cook until the sugar has dissolved and the sauce has reduced slightly. Place the pork ribs on a disposable baking tray (or line a baking tray with aluminium foil) and coat with half the sauce. Roast for 2 hours. Once tender, remove the ribs from the oven and baste with sauce, return to the oven and cook for a further 5 minutes, then baste again. Repeat until the sauce is finished
Place all salad ingredients except shredded coconut in a bowl, add mango and chilli dressing and toss to combine well, then divide among bowls, scatter with sliced chilli and toasted coconut and serve immediately.
For the slaw, finely slice or grate the carrots. Place in a large bowl with the cabbage and red onion then mix through Roza’s Gourmet Sauces Habanero chilli mayonnaise. Serve alongside the smoky pork ribs.
+ Serves 4+ Prep: 30 min. Cook: 15 min
+ Serves 4 + Prep: 25 min. Cook: 2.5 hours
GLUTEN FREE
EGG FREE
DAIRY FREE
GLUTEN FREE
NUT FREE
BUFFALO WINGS {
INGREDIENTS
}
12 free-range chicken wings light olive oil spray 1 tbsp corn flour 1 tsp cayenne pepper
half at the joint. Pat them dry with paper towel and spray all over with olive oil. Place the corn flour, cayenne pepper, paprika and onion salt in a plastic bag then seal and shake to mix. Add the chicken wings to the bag and shake to coat in the spice mixture. Once evenly coated, divide the chicken between trays and bake for 30 minutes. After 30 minutes, take the trays out of the oven and turn the chicken wings over. Dab away any excess moisture with paper towel and then return the trays to the oven. Bake for an additional 30 minutes or until the chicken is cooked through, crisp and golden.
1 tsp sweet paprika 1 tsp onion salt celery sticks, to serve Preheat oven to 180°C and line two baking trays with nonstick baking paper. Remove tips from the chicken wings then cut the wings in
Serve with Rozaâ&#x20AC;&#x2122;s Gourmet Sauces Blue Cheese and Roasted Macadamia Nut dip and celery sticks.
+ Serves 4 + Prep: 10 min. Cook: 1 hour GLUTEN FREE
EGG FREE
DAIRY FREE
NUT FREE
SUGAR FREE
PRESERVATIVE
FREE
PURELY DELICIOUS Recipes Teresa Cutter, www.thehealthychef.com
YUM. | TERESA CUTTER
COLD-PRESSED MATCHA ALMOND MILK This yummy drink was designed to make your body strong and beautiful inside and out. It is rich in protein and antioxidants that will help nourish healthy hair and glowing skin. It also boosts your metabolism, enhances mood and aids in concentration as well as helps stabilise blood sugar levels.
{
INGREDIENTS
}
1 cup raw almonds (soaked overnight in water and drained) 2 tsp Healthy Chef Matcha Green Tea 6 fresh dates, pitted 1 tsp vanilla bean paste or powder 6 cups water
Combine almonds, matcha, dates, vanilla and water in a highperformance blender.
Pour into clean bottles or jars. Store milk for about 4 days in the fridge.
Blend at a high speed until creamy – this should take about 30 seconds.
{ NOTES } Make an antioxidant-rich matcha latte by gently heating Matcha Almond Milk until hot - but don’t boil. Pour into your favourite cup and sip slowly.
Strain through a fine sieve, muslin or cheesecloth. Give your bag a good squeeze to remove all the excess moisture. The pulp can be used for other recipes such as power balls, cookies or gluten-free crackers.
GLUTEN FREE
EGG FREE
DAIRY FREE
+ Makes approximately 5 cups +
VEGAN
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | TERESA CUTTER
RAW MUESLI Apple adds sweetness and makes this delicious muesli taste like apple strudel. Apple is also high in pectin fibre which helps keep you fuller for longer, as well as a mineral called boron that helps strengthen your bones and keep you alert. Quercetin is an antioxidant found in apple peel that provides ultimate protection from UVB rays that trigger wrinkles. The molecular structure of quercetin is ideal for destroying free radicals, making it an excellent wrinkle fighter.
{
INGREDIENTS
}
¼ cup raw almonds 2 tbsp organic flaked coconut 1 red apple, finely diced with skin on 3–4 fresh dates, pitted pinch of ground cinnamon 125g (4 oz) fresh blueberries 1 ripe banana, sliced cold-pressed almond milk, to serve
Enjoy with almond milk.
Place almonds, coconut, apple, dates and cinnamon in a food processor or blender.
{ NOTES } Add other fresh fruits such as figs, strawberries, oranges and pomegranate.
Pulse gently for 10–15 seconds or until just combined and mashed up a little – you still want some good chunky bits in the muesli.
+ Serves 2 + Place in 2 serving bowls and fold through blueberries and banana.
GLUTEN FREE
EGG FREE
DAIRY FREE
VEGAN
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | TERESA CUTTER
PROTEIN POWER BALLS Bursting with antioxidants, mineral-rich cocoa and pure vanilla bean, this potent blend provides long-lasting energy. These balls enhance both mental and physical performance. A daily protein ball is a healthy way to get more out of every day.
{
INGREDIENTS
}
330g (11 ½ oz) raw whole almonds or walnuts 60g (2 oz) Healthy Chef Protein ½ tsp ground cinnamon zest and juice of 1 orange 3 generous tbsp Healthy Chef Naked Chocolat or cacao powder 20 fresh dates, pitted 1 tsp natural vanilla extract coconut, goji berries, cacao or matcha, for rolling
place almonds into a food processor with protein powder, cinnamon, orange zest and Naked Chocolat then process until the mix looks crumbly. Add dates and vanilla extract then process again until the mix starts to come together. Squeeze in a little orange juice, so that mixture is soft and forms a soft ball.
Form mix into 14 decent-sized balls. Roll in coconut or any other of my suggested coatings and store in the refrigerator until you feel like a snack or quick meal on the run. { NOTES } Store in the refrigerator and use as needed for approximately 2 weeks. + Makes 14 balls +
You can find these recipes and more in Teresa Cutter’s Purely Delicious cookbook. It offers 500+ pages featuring more than 230 of her favourite healthy recipes using the freshest whole foods, fruit and vegetables. Ebook version also available. www.thehealthychef.com
GLUTEN FREE
EGG FREE
DAIRY FREE
VEGAN
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
FRESH AND NOURISHING Recipes Casey-Lee Lyons, www.livelovenourish.com.au
Y U M . | C A S E Y-L E E LYO N S
SALMON WITH SUMMER ZING SALSA {
INGREDIENTS
}
4 fresh salmon fillets 1 avocado, diced 1 small cucumber, diced 1 cup strawberries, chopped ½ grapefruit, diced ¼ cup fresh mint, torn ½ long red chilli, seeded and thinly sliced 4 cups salad greens extra virgin olive oil
Cook salmon fillets to liking. In a mixing bowl combine salsa ingredients. Serve cooked salmon on salad greens dressed with olive oil and top with salsa just before serving. + Serves 4 + Prep: 10 min. Cook: 10 min
GLUTEN FREE
EGG FREE
DAIRY FREE
NUT FREE
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
Y U M . | C A S E Y-L E E LYO N S
SUMMER SLUSHIE {
INGREDIENTS
}
1 cup coconut water 1 cup coconut water ice cubes 1 cup frozen blueberries 1 ripe pear, chopped 1 tbsp chia seeds 6 mint leaves, torn
Place all ingredients in a blender and blend until smooth. Serve chilled. + Serves 2 + Prep: 10 min.
GLUTEN FREE
EGG FREE
DAIRY FREE
NUT FREE
VEGAN
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
Y U M . | C A S E Y-L E E LYO N S
MINI THAI LAMB SALAD BITES {
INGREDIENTS
}
250g lamb backstrap 1 large cucumber, sliced into 7.5mm thick diagonal rounds ¾ cup cherry tomatoes, quartered 1/3 cup fresh coriander 1/3 cup fresh mint ¼ small red onion, finely diced juice of 1 lime 1 tsp fish sauce
Cook lamb over medium heat on an oiled frying pan for 4 minutes each side. Remove from heat and allow to rest.
Spoon portions of the mixture onto each cucumber round. Option - add finely chopped garlic, chilli or crushed peanuts.
Meanwhile in a mixing bowl, gently toss cherry tomatoes, coriander, mint, onion, lime juice and fish sauce. Thinly slice lamb into strips, add to bowl of ingredients and gently toss.
GLUTEN FREE
EGG FREE
DAIRY FREE
+ Makes 16 + Prep: 10 min. Cook: 10 min.
NUT FREE
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
DIP INTO SUMMER Recipes Dr Sarah Schenker, au.tilda.com
YUM. | TILDA RICE
BEETROOT HUMMUS This recipe has been developed to help give you some of the nutrients your body needs to boost your energy levels. Chickpeas contain plenty of fibre, which can prevent fluctuations in blood sugar levels, keeping it stable throughout the day.
{
INGREDIENTS
}
500g raw beetroot, leaves trimmed 2 x 400g cans of chickpeas, drained and rinsed juice of 2 lemons 1 tbsp ground cumin 4 tbsp olive oil 1 tbsp Greek yoghurt 1 tsp cumin seeds salt and freshly ground black pepper
Cook the beetroot in a large pan of boiling water with the lid on for 30-40 minutes until tender. When theyâ&#x20AC;&#x2122;re done, a skewer or knife should go all the way in easily. Drain, then set aside to cool. Peel the beetroot and discard the roots (wear rubber gloves to prevent your hands from staining). Roughly chop the flesh and then place into a food processor along with the chickpeas, lemon juice and olive oil and whizz together until a coarse pasted has been formed.
Transfer to a serving bowl and then swirl through the Greek yoghurt. Lightly toast the cumin seeds in a dry frying pan for about 30 seconds and then sprinkle over the top of the hummus. Store in an airtight container and the hummus should keep in the fridge for 3-4 days. + Serves 8 + Prep: 5 min Cook: 40 min
Season to taste with salt and pepper.
GLUTEN FREE
EGG FREE
NUT FREE
SOY FREE
SUGAR FREE
YUM. | TILDA RICE
GOAT’S CHEESE & ASPARAGUS BASMATI WITH QUINOA RISOTTO This lovely light Goat’s Cheese and Asparagus Risotto recipe has been developed using mood-boosting foods to help you eat your way to happiness. Incorporating protein and complex carbohydrates (found in wholegrain Basmati rice) into your diet can help to nourish your body and balance your hormones to help keep you in a better mood. The risotto makes a perfect evening meal after a stressful day.
{
INGREDIENTS
}
2 x 250g Tilda Brown Basmati & Quinoa pouches 200ml hot gluten-free vegetable stock 2 tbsp rapeseed oil 4 spring onions, finely diced 1 bundle (200g) asparagus spears, tough ends snapped off and discarded 200g frozen peas, defrosted 125g soft goat’s cheese salt and freshly ground black pepper
Add the asparagus pieces and peas to the risotto. Increase the heat and stir for a few minutes to heat everything through.
Put the oil into a large, heavy-based pan over a medium heat. Add the onions and cook gently until they turn soft and translucent, about five minutes.
Just before serving, dot the risotto with three-quarters of the goat’s cheese, giving it a stir to slightly mix the cheese through.
Increase the heat a little and stir in the Tilda Brown Basmati & Quinoa, making sure each grain is coated in the oil.
Serve hot with the remaining goat’s cheese dotted over the top. + Serves 4 + Prep: 5 min Cook: 10 min
Add the stock and stir through; reduce the heat slightly and cook for about 8 minutes until hot and most of the stock has been absorbed. Meanwhile, steam the asparagus spears for about 7 minutes until tender. Slice into pieces about 2cm in length.
GLUTEN FREE
EGG FREE
NUT FREE
SOY FREE
SUGAR FREE
YUM. | TILDA RICE
SALMON & BROCCOLI PILAF This Salmon and Broccoli Pilaf recipe has been developed using mood-boosting foods to help you eat your way to happiness. Wholegrain basmati has a low GI and releases energy slowly, which helps to keep blood sugar level stable throughout the day, helping you sustain your energy levels. Furthermore, the salmon in this dish is a rich source of omega-3 fatty acids which are good for mental health, brain function and energy production.
{
INGREDIENTS
}
250g Tilda Wholegrain and Wild Steamed Basmati Rice 1 tbsp olive oil 1 onion, finely chopped 2 cloves of garlic, crushed grated rind of half a lemon 700ml gluten-free vegetable stock 250g broccoli, cut into small florets (or half broccoli florets and half kalettes) 100g baby spinach leaves handful of snipped chives 200g salmon fillets 40g flaked almonds lemon wedges
Note: Fresh stock and gels are gluten free but some cubes may contain gluten. In order for this recipe to be gluten free you must use a gluten-free stock.
and stir for two minutes or until the grains appear slightly glassy. Add the stock and bring to the boil. Then reduce the heat to low, cover and simmer for 15 minutes.
Use a steamer to cook the salmon or wrap in foil and bake in the oven for 15 minutes. Add the broccoli for the last five minutes.
Remove the skin from the salmon and gently break up into flakes. Add the broccoli and salmon to the rice. Stir in the spinach and chives, top the pilaf with the almonds and serve with lemon wedges.
Meanwhile, heat oil in a saucepan over medium heat. Cook the onion for five minutes or until soft.
{ TIP } This recipe can also be created using purely Tilda Wholegrain and or Tilda Wild Rice.
Add the garlic and lemon rind and cook for one minute or until aromatic.
+ Serves 4 + Prep: 5 min + Cook: 30 min.
Add the Tilda Wholegrain and Wild Steamed Basmati Rice
GLUTEN FREE
EGG FREE
DAIRY FREE
SOY FREE
SUGAR FREE
BERRY NICE SUMMER TREATS Recipes Lee Holmes, www.superchargedfood.com
YUM. | LEE HOLMES
RAW BERRY & CHOCOLATE TORTE If you want to make friends, this tantalising torte is a sure-fire way to do it. Who could resist a rich, chocolatey dessert that is completely guilt-free? You and your new best friends will be bursting with bliss after just one bite.
{
INGREDIENTS
}
BASE 175g (6 oz/1½ cups) raw walnuts zest of 1 lemon ½ cup dried berries 60ml (2 fl oz/¼ cup) melted extra virgin coconut oil 1 teaspoon stevia powder FILLING 155g (5 ½ oz/1 cup) raw, unsalted cashews 40g (1 ½ oz/1/3 cup) raw cacao powder 115g (4 oz) cacao butter, grated and melted 2 tbsp rice malt syrup, or 1 tsp stevia powder 2 tbsp additive-free coconut milk juice of 1 lemon 2 cups mixed berries, plus extra, for decorating (optional)
Place the cashews in a bowl, cover with filtered water and soak for 2 hours. Drain.
To make the filling, place all the ingredients in the food processor and blend until smooth.
To make the base, place the walnuts in a food processor and blend until they are finely chopped. Transfer to a bowl and add the lemon zest.
Remove the base from the freezer and spoon the filling over the top. Chill for 2 hours in the fridge, or 1 hour in the freezer, until set. Scatter over the extra berries before serving.
Place the coconut oil and dried berries in the food processor and blend. Add to the walnut mixture and stevia and combine well.
This will keep in an airtight container for up to 1 week in the fridge, or 2 weeks in the freezer.
Press the mixture into a 20cm (8 inch) springform cake tin and chill in the freezer for 30 minutes.
+ Makes one cake +
GLUTEN FREE
EGG FREE
DAIRY FREE
VEGAN
SOY FREE
YUM. | LEE HOLMES
STRAWBERRY GRANITA
RASPBERRY SPRITZER
Ready for a transcendental experience? As your granita starts to melt, it becomes slushy and the texture, coupled with the flavour of the berries, is out of this world.
To think that only fizzy drink corporations can create a bottomkicking beverage is the misconception of the century.
{
INGREDIENTS
}
3 punnets of frozen strawberries, hulled 1 tbsp rice malt syrup, or sweetener of your choice 2 tbsp additive-free coconut milk unsweetened coconut flakes, to serve
The proof is in this delicious sparkling juice, guaranteed to dazzle drinkers with its bright pink hue and zinging flavours of raspberry and coconut. Place it on the summer lunch table and wow your friends and guests.
{
INGREDIENTS
}
125g (4½ oz/1 cup) frozen raspberries 125ml (4 fl oz/½ cup) freshly squeezed lemon juice ¼ tsp stevia liquid, or sweetener of your choice
Place the frozen strawberries in a blender with the rice malt syrup or sweetener.
500ml (17 fl oz/2 cups) sparkling water 6 coconut water ice cubes
Blend until smooth and then transfer to a freezer-proof dish and place in the freezer until the top layer starts to freeze. Remove from the freezer, return to the blender and blend again to icy flakes. Divide the coconut milk between two glasses, add the granita, top with the coconut flakes and serve.
Place the raspberries in a bowl and squash them with a fork. Set aside for 15 minutes. Transfer the raspberries to a fine mesh sieve, set over a jug. Add the lemon juice, then use the back of a spoon to push the raspberries through the sieve, scraping the outside of the sieve as you go.
+ Serves 2 + Add the stevia and stir well. Add the sparkling water and ice and stir again. Divide between two glasses and serve with a straw. If the raspberry settles at the bottom of your glass, give it a stir. + Serves 2 +
GLUTEN FREE
EGG FREE
DAIRY FREE
NUT FREE
VEGAN
SOY FREE
GLUTEN FREE
EGG FREE
DAIRY FREE
NUT FREE
VEGAN
SOY FREE
REFRESHING ICE DELIGHTS
Recipes Ricki Harrison, www.nutraorganics.com.au Photography & Styling Ema Harrison
YUM. | NUTRA ORGANICS
ACAI, STRAWBERRY WATERMELON & GINGER GRANITA {
INGREDIENTS
}
Âź a small watermelon 1 cup strawberries 2 tbsp Acai Berry Blend 2cm piece of ginger
Skin and slice the watermelon, top and halve the strawberries and peel ginger. Chop all produce into small chunks and pop into a blender, or whizz with a bar mix until you have a smooth liquid. Add Acai Berry Blend and mix well.
icicles with a fork and then freeze for another 2 hours. Scrape with a fork to form shaved ice. Serve immediately into chilled glasses. + Serves 4 +
Pop into a metal tray. Freeze for about 1 hour. Break up/shave
GLUTEN FREE
EGG FREE
DAIRY FREE
NUT FREE
VEGAN
SOY FREE
SUGAR FREE
YUM. | NUTRA ORGANICS
COCONUT & MAPLE ICE QUENCHERS {
INGREDIENTS
}
3 cups coconut water 3 tbsp The Wholefood Pantry maple syrup OPTIONAL Cup of edible flowers
Mix coconut water and maple syrup in a jug with a pouring spout, until combined. Pour into moulds. Carefully place edible flowers into the moulds. Insert stick. Freeze for 3 hours or overnight. + Makes 4 +
GLUTEN FREE
EGG FREE
DAIRY FREE
NUT FREE
VEGAN
SOY FREE
YUM. | NUTRA ORGANICS
MYLKY PROTEIN & PEANUT BUTTER CHOC TOPS {
INGREDIENTS
}
PROTEIN POP 1 can coconut milk 1 cup coconut water 2 tbsp Thriving Protein (safe for the whole family – 12 months and up) PEANUT BUTTER CHOC TOP 2 tbsp The Wholefood Pantry coconut oil 1 tbsp The Wholefood Pantry cacao 1-2 tbsp The Wholefood Pantry maple syrup 1 tbsp peanut butter or other nut butter pinch of The Wholefood Pantry Himalayan salt NUT CRUMB 1 cup mixed nuts (we used macadamias and cashews) 2 tbsp The Wholefood Pantry coconut sugar
Mix together the protein pop ingredients in a jug with a pouring spout until combined. Pour into moulds. Freeze for 3 hours or overnight.
ASSEMBLY: Remove protein pops from freezer. Dip into choc top mix until about ½ way. Dip into nut crumb. Refreeze for about 10 mins for the choc to set and everything to cool. Enjoy. Perfect for the whole family.
Mix the choc top ingredients until smooth and fully combined and set aside. Note: don’t put in a blender or Thermomix as the coconut oil will most likely split. Mix by hand.
+ Side serve for to 6 people +
Preheat oven to 180°C. Put the nut crumb ingredients on a baking tray and pop into the oven for about 10 mins. Set aside for about 20 mins to cool. Blitz in a blender for 5-10 seconds until you have a chunky crumb to your liking.
GLUTEN FREE
EGG FREE
DAIRY FREE
VEGAN
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | NUTRA ORGANICS
ACAI BERRY SUNSET POPS {
INGREDIENTS
}
3 cups coconut water 3 tbsp Acai Berry Blend 1 cup sweet citrus segments (orange, blood orange, grapefruit or lime segments)
Mix together coconut water and Acai Berry Blend in a jug with a pouring spout. Pour into moulds. Carefully place segments into the moulds. Insert stick. Freeze for 3 hours or overnight. + Makes 6 Ice Blocks +
GLUTEN FREE
EGG FREE
DAIRY FREE
NUT FREE
VEGAN
SOY FREE
SUGAR FREE
YUM. | GOODNESS ME BOX
FOOD GOODNESS { ADD THESE EASY BREEZY RECIPES TO YOUR KITCHEN REPERTOIRE THIS SUMMER } Recipes Kara Conroy, www.goodnessmebox.com
1 tsp vanilla extract COFFEE CREAM 1 tbsp coffee powder, brewed in 3 tbsp hot water 1 can full-fat coconut cream, refrigerated overnight ¼ cup rice malt syrup ½ tsp vanilla extract granola, to garnish
SUPERFOOD SQUARES: Preheat oven to 160°C (150°C for fan forced) and line a 20x30cm slice tin with baking paper. Combine the almond meal, raw cacao powder, superfood mix and salt in a bowl. Mix together the coconut oil, rice malt syrup, eggs and vanilla and add to dry ingredients. Stir well to combine until a nice batter forms. Pour the mixture into lined tin and smooth evenly with a spatula. Bake in the oven for 12-15 minutes or until a skewer comes out relatively clean. You may want to adjust your cooking time depending on your oven or how soft you like your squares. Cool in the tin then cut into squares. COFFEE CREAM: Brew the ground coffee in 3 tbsp boiling water then strain it through a fine sieve. Alternatively, if you have a plunger you can use that. Remove the coconut cream from the fridge and carefully open the can without shaking or tipping.
SNEAKY SUPERFOOD SQUARES & COFFEE COCONUT CREAM
Scoop the thick coconut cream layer into a chilled bowl then add the rice malt syrup and vanilla. You can reserve the coconut water/milk for smoothies. Using electric beaters, whip the coconut cream on high for 3-5 minutes or until light and fluffy. Place the bowl covered in the fridge for 15 minutes to chill and firm.
{ INGREDIENTS } SUPERFOOD SQUARES 2 cups almond meal ¾ cup raw cacao powder 2 tbsp superfood mix pinch of Himalayan salt
Spread a dollop on each superfood square and sprinkle with granola to serve. Keep remaining cream in the fridge until ready to serve more squares. { TIP } You can melt your coconut oil, rice malt syrup and nut butter together in a bowl over simmering water. + Serves 4 + Prep: 20 min. Cook: 25 min.
½ cup coconut oil, melted ½ cup rice malt syrup, melted 3 eggs, lightly whisked
GLUTEN FREE
DAIRY FREE
VEGAN
SOY FREE
SUGAR FREE
YUM. | GOODNESS ME BOX
LEMON & CHAMOMILE SYRUP MUFFINS
SPICED VEG FRITTERS & ZESTY YOGHURT
{ INGREDIENTS }
{ INGREDIENTS }
2 cups almond meal ½ cup buckwheat flour ½ tsp baking soda pinch of Himalayan pink salt ¼ cup coconut oil, melted ½ cup rice malt syrup or honey juice and zest of 1 lemon 1 tsp vanilla powder or extract 3 eggs ¼ cup almond milk coconut flakes, to top SYRUP 2 Camomile tea bags ¼ cup rice malt syrup or honey zest of 1 lemon
2 zucchinis, grated Himalayan salt 2 carrots, peeled and grated ½ cup almond meal 4 eggs, lightly whisked 1 cup baby spinach, shredded 2 shallots, finely sliced 2 tbsp Indian spice mix coconut or olive oil, for cooking ZESTY YOGHURT 1 cup natural Greek yoghurt zest and juice of half a lemon salt and pepper handful of mint leaves, finely chopped
Preheat oven to 160°C fan forced. To make the syrup, brew the tea bags in 1 cup boiling water for 5-10 minutes. Pour the tea into a small saucepan along with the rice malt syrup and lemon zest and simmer on a medium-low heat for about 20 minutes, stirring occasionally until it reduces. In a large bowl, combine the almond meal, buckwheat flour, baking soda and salt. In a separate bowl, whisk together remaining wet ingredients until well combined. Pour the wet mixture into bowl of dry ingredients and mix well. Divide the mixture evenly among the muffin holes and sprinkle with some coconut flakes. Bake for 20 minutes or until golden and a skewer inserted comes out clean. Allow to cool in the tray for a few minutes, then pour the syrup evenly over the muffins and allow to soak through.
Place coarsely grated zucchini in a colander and add some salt. Let sit for 10 minutes then squeeze out as much of the excess moisture as you can. It’s best to squeeze handfuls a few times over as you really need to remove as much moisture as possible. Grate the carrots and squeeze out all of the excess moisture with your hands or through a few layers of thick paper towel then place into a bowl. Add the zucchini and all remaining fritter ingredients and mix well. Heat a large non-stick fry pan on medium and add the coconut or olive oil. Place large spoonfuls of the mixture into the pan, leaving space in between. After about 3 minutes or until golden, turn the fritters and cook on the other side. Place cooked fritters on a plate with paper towel and repeat with remaining batter. For the yoghurt, mix all ingredients together in a bowl. Serve with the fritters and a lime wedge.
+ Serves 2 + Prep: 10 min. Cook: 15 min.
+ Serves 2 + Prep: 10 min. Cook: 15 min.
GLUTEN FREE
DAIRY FREE
VEGAN
SOY FREE
SUGAR FREE
lime wedge, to serve
PRESERVATIVE
FREE
GLUTEN FREE
EGG FREE
NUT FREE
VEGAN
SOY FREE
SUGAR FREE
SIMPLE SALAD DAYZ Recipes Vanessa Vickery, www.becomingness.com.au
YUM. | VANESSA VICKERY
PUMPKIN, BEETROOT & AVOCADO SALAD {
INGREDIENTS
}
½ cup chopped beetroot (approximately 4 small beetroot, peeled and chopped) 1 cup chopped kent pumpkin (approximately ½ small pumpkin, peeled, de-seeded and chopped) 4 cups baby spinach and rocket leaves 1 avocado, sliced 1 punnet cherry tomatoes, halved 1 tbsp coconut oil DRESSING 2 tbsp olive oil 1 tbsp coconut vinegar 'balsamic style' (or balsamic vinegar would also work) pinch of sea salt pinch of black pepper
When ready to serve, place all the salad ingredients in a large bowl, then add the dressing and mix thoroughly.
Place pumpkin and beetroot on a baking tray lined with baking paper, cover with coconut oil and bake at 190°C for about 60 minutes or until soft. Remove from the oven and cool for a few minutes.
Serves: 4 + Prep: 30 min Cook: 60 min.
DRESSING: Combine the dressing ingredients in a small bowl, whisking well to combine.
GLUTEN FREE
EGG FREE
DAIRY FREE
NUT FREE
VEGAN
SOY FREE
YUM. | VANESSA VICKERY
BYRON BAY SALAD {
INGREDIENTS
}
4 cups baby spinach 2 cups pumpkin, peeled, de-seeded and sliced into small pieces approximately 3cm 2 cups beetroot, peeled and sliced into small pieces approximately 3cm 2 cups broccolini, sliced into bite size pieces ½ cup quinoa 500g chicken tenderloins coconut oil, for cooking DRESSING ¼ cup coconut vinegar 'balsamic' style or organic balsamic vinegar 2 tsp raw/organic honey or rice malt syrup ½ tsp dijon mustard pinch of sea salt and black pepper
Pre-heat oven to 200°C. Place pumpkin and beetroot on a baking tray lined with baking paper, cover with 1 tbsp coconut oil and bake for 30-35 minutes until tender. Remove from the oven and let cool for a few minutes.
until slightly tender.
Meanwhile, cook quinoa as per packet directions. Once cooked, set aside to cool. Once the quinoa is cooking, pre-heat fry pan on medium high heat, add 1 teaspoon of coconut oil and cook chicken until golden brown. Steam or boil the broccolini for 4-5 minutes
When ready to serve, place all the salad ingredients in a large bowl, then add the dressing and mix thoroughly.
GLUTEN FREE
EGG FREE
Add the dressing ingredients to a small bowl, whisking well to combine.
+ Serves 3-4 + Prep: 30 min. Cook: 40 min.
DAIRY FREE
NUT FREE
SOY FREE
YUM. | VANESSA VICKERY
APPLE, AVOCADO, CRANBERRY & WALNUT SALAD {
INGREDIENTS
}
3 cups baby spinach 2 medium green apples, peeled, cored and sliced into small pieces 1 medium avocado, sliced 1 cup walnuts 1/3 cup dried cranberries 1/3 cup feta (optional), sliced into small pieces DRESSING ¼ cup coconut vinegar 'balsamic' style or organic balsamic vinegar 2 tsp honey ½ tsp dijon mustard pinch of sea salt and black pepper
DRESSING: Add the dressing ingredients to a small bowl and whisk well to combine. Add the salad ingredients to a large bowl then pour the dressing over the top when ready to serve. + Serves: 4 + Prep: 20 min Cook: 0 min.
GLUTEN FREE
EGG FREE
SOY FREE
NOURISHMENT MADE SIMPLE Recipes Katherine Trapp and Liz Richards, www.simplenourishment.com.au
YUM. | SIMPLE NOURISHMENT
LEMON & CASHEW BALLS {
INGREDIENTS
}
1 cup cashews, dry roasted 2 tsp fresh lemon zest 3 tsp fresh lemon juice 1 tbsp maple syrup 1 tsp coconut oil 他 cup desiccated coconut ADDITIONAL coconut, for rolling
Make cashew nut meal in food processor.
Roll in more desiccated coconut to finish.
Add zest, juice, maple syrup and oil to cashew meal. Once well combined, add coconut. Pinch test to see if mix holds. Pulse for longer if not coming together.
{ TIP } For a delicious flavour twist, add 2-3 teaspoons natural rose water or orange blossom essence. + Makes 12 balls + Prep: 12 min Cook: 0 min
Using a tablespoon, measure and create balls.
GLUTEN FREE
EGG FREE
DAIRY FREE
VEGAN
SOY FREE
YUM. | SIMPLE NOURISHMENT
YOGHURT POPS {
INGREDIENTS
}
2 cups Greek (non-sweetened) yoghurt ¼ cup maple syrup (or none if preferred) ¼ cup almond meal 1 large fresh mango DIPPING BITS: gluten-free cornflakes, crushed almond meal coconut flakes, toasted
Mix plain Greek yoghurt with maple syrup and almond meal and set aside (we use a stick blender to blend as this minimised crystallization when freezing).
Fill pop containers 2/3 with yoghurt mix. Pipe mango mix into the yogurt mix, directing it towards the outside edges to show the mango.
Blitz fresh mango and set aside.
+ Makes 6 pops + Prep: 12 min Cook: 0 min
GLUTEN FREE
EGG FREE
SOY FREE
YUM. | SIMPLE NOURISHMENT
CRUNCHY SEED BARS {
INGREDIENTS
}
1 cup dates ¼ cup sultanas ¼ cup cranberries ½ cup pumpkin seeds ½ cup sunflower seeds ¼ cup chia seeds ¼ cup 100 per cent pure maple syrup 1 cup puffed rice (rice bubbles work fine also)
through cooking time to ensure even baking. Allow to cool before slicing into pieces.
Preheat fan forced oven to 180°C (200°C conventional). Line a medium baking tin with greaseproof paper. Place all ingredients in a food processor, except the puffed rice. Blend until mixed well.
{TIP) Using ordinary rice bubbles rather than plain puffed rice will make this recipe quite a bit sweeter. Keeps for up to a week in the fridge. These bars must be stored in the fridge.
Add in the puffed rice and blend for another 30 seconds or so.
+ Makes 15 bars + Prep: 8 min + Cook: 15 min.
Press the mixture firmly into the lined baking tray and bake in the oven for approximately 15 minutes, turning the tray half way
Liz and Kath’s Simple Nourishment cookbook ‘Super Snacks’ is 124 pages filled with beautiful photographs and more than 56 nourishing, delicious and simple snack recipes. It’s available for purchase online. www.simplenourishment.com.au
GLUTEN FREE
EGG FREE
DAIRY FREE
NUT FREE
VEGAN
SOY FREE
YUM. | ORGRAN
ORGRAN CELEBRATES THIRTY SUCCESSFUL YEARS {
T W O B R O T H E R S W I T H A S H A R E D PA S S I O N TA K E O R G R A N T O T H E W O R L D S TA G E
With just $2000 in their pockets, a shared vision and an interest in the health benefits of food, brothers Frank and Max Buontempo founded Orgran Health & Nutrition in 1985. It was not long after they finished school but long before health food stores offered everyday meal choices. In the last 30 years, Orgran has become the world leader and innovator in gluten-free food, has built the world’s largest allergen-free manufacturing site and is producing more than 80 products, exporting to 60 countries. With the largest offering of allergen free and glutenfree foods in Australia, Orgran continues to achieve recognition both at home and around the world for its innovative products and natural quality offerings. The brothers’ interest in natural nutrition stemmed from their upbringing. Their parents originated in a small rural village in Italy where it was necessary to grow and harvest their own food including various grains, vegetables and medicinal herbs. The ingredients they used were 100 per cent natural and their knowledge of growing, harvesting, storing, preparing and utilising ingredients for natural remedies intrigued the brothers. So too did the fact that the modern world seemed to be leaving these important aspects of health and nutrition out of their thinking. “We quickly began to realise that the modern diet and foods available in supermarkets were void of nutritional diversity and foods were mainly based on refined wheat,” explains Orgran founder, Frank Buontempo. “We began experimenting with some of the nutritional grains and ingredients that our parents talked about. It was not long before we purchased some small machines and set up shop to sell wheat-free alternative grain foods.” Orgran was officially born. Rice and millet pasta was the first product Orgran developed which also happened to be the world’s first. Millet was a grain that the Buontempos’ parents often spoke about and was revered to have so many beneficial qualities. Their parents used all of the millet plant and used to talk about feeding millet to children
}
with upset stomachs. After further research, the brothers discovered that millet is an alkaline forming food, essential for a balanced diet. “The first retail store in Box Hill, Melbourne, was also used to develop the products after hours,” adds Frank. “The scale was small and products were manually packed and tediously labelled by hand. In the first few years, we had to make huge sacrifices, sometimes working 23 hours straight to ensure we got product ready in time. Max and I were responsible for every part of the business from sourcing and ordering materials, repairing machines, packing, cleaning and invoicing on an old typewriter. We also designed and built our own drying system with exhaust flue and inlet heated filtered air.” Orgran quickly outgrew its first two premises and the move to the third premises was a greater financial gamble as it was a larger building. “In 1987, an opportunity arose to purchase Roma, a food business in South Australia that produced pasta,” explains Max. “As part of the purchase, we also received Roma’s old machinery which allowed us to ramp up production. Six months later we moved the business to Roma’s facility in Adelaide and remained there for four years before moving to our current facility in Melbourne.” The Buontempo brothers always set their sights further afield and initial plans for exporting were ambitious. In 1990, the first 40ft containers began their journey to New York. Bound for health food stores as well as main stream supermarkets, the Orgran products went down a treat and orders continued to grow. Later that year a new production line was added to accommodate the new range of baking products. In 1994, as demand for glutenfree products continued to grow, a new bakery line was added to the facility producing cookies, biscuits and shortbreads. The
YUM. | ORGRAN
Above, then and now. The Buontempo brothers are the brains behind Orgran.
following year, Crispibreads took the world by storm and Orgran began producing gluten-free alternatives. In 1992, Orgran began exporting to the UK where the rice and millet pasta quickly became a top seller in UK health stores. Orgran now exports to 60 countries worldwide including Cyprus, South Africa, New Zealand and Japan. Over the next few years, Orgran continued to expand the product range and introduced grains such as buckwheat, amaranth, quinoa and sorghum, which were mostly unknown in western diets at the time, but are now recognised as super foods. They were the first in the world to produce gluten-free pasta made from rice and corn that was a perfect substitute to wheat pasta. Orgran could now offer a total dietary solution for health and natural allergen-free foods. In 2003, Orgran received the ultimate accolade when the company received its first order to ship pasta to Italy. “Rice and millet and buckwheat pasta were the first products Orgran produced and it felt like the ultimate homage to our parents when we received orders to export to their home country and the home of pasta,” Frank says. Today Orgran produces pasta, biscuits and cookies, crispbread, snacks, breakfast cereals, premixes, wafer crackers and milled flour from their premises in Melbourne. It is one of the only brands to manufacture products in almost every gluten-free market segment. All Orgran products are gluten free, wheat free, dairy
free, egg free, yeast free, GMO free, vegan and natural. They are also nut free, something that is becoming increasingly important for Australians, especially for children with a high degree of sensitivity as one in every 10 children born in Australia this year will develop a food allergy. “The Orgran manufacturing facility is one of very few plants in the world specifically designed with total isolation of individual process lines to eliminate any possibility of cross contamination of dust particles,” explains Max. “The premises are totally dedicated to producing natural, allergen-free and gluten-free foods and consists of complex manufacturing capabilities to ensure maximum quality control over all facets of processing, packaging and storage of Orgran products. Customers trust the Orgran brand and can be sure all products are safe, nutritious and pure.” Having pioneered gluten-free and allergen-free products 30 years ago, the Buontempo brothers continue to invest in researching health and nutrition and developing foods that will help achieve a healthier society. The family owned, 100 per cent Australian business now employs more than 100 people and continues to be the leader in its field. “Gluten free is no longer just a diet for people with food intolerances; gluten free has become a personal choice for many health conscious consumers,” Frank says. “Orgran will continue to expand its offering of healthy and nutritious products for our growing base of customers worldwide.” www.orgran.com
SUMMER SENSATIONS Recipes Brooke Meredith, www.aconsciouscollection.com
YUM. | BROOKE MEREDITH
LEMON COCONUT SLICE {
INGREDIENTS
}
BASE: 1 cup raw cashews 1 cup desiccated coconut 1 cup pitted dates pinch of salt 1 tbsp lemon juice ICING ½ cup raw cashews ¼ cup coconut oil, melted ¼ cup rice malt syrup 1 ½ tbsp lemon rind 2 tbsp lemon juice ½ tsp vanilla bean powder (or) natural vanilla flavouring
Line a slice tin with baking paper allowing it to flow over the edges.
Wash the food processor and make sure it’s completely clean of previous mixture. Place in all the icing ingredients and blend/pulse until smooth and creamy.
Pulse all base ingredients in a food processor or high speed blender until well combined. Add a teaspoon of water at a time, if need be, until the mixture starts to stick together.
Remove tin from the freezer, pour the icing on top, sprinkle with a little extra lemon rind and store in the fridge. Best eaten once the icing has firmed.
Transfer the mixture to the lined tin and press down evenly to form a base, place in the freezer to set.
GLUTEN FREE
EGG FREE
DAIRY FREE
VEGAN
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | BROOKE MEREDITH
VANILLA & BERRY CHEESECAKE JARS {
INGREDIENTS
}
FILLING ONE 2 cups soaked cashews (for at least 4 hours) ½ cup lemon juice 1/3 cup coconut oil 1/3 cup rice malt syrup scrapings of 1 vanilla bean 1 tbsp maple syrup FILLING TWO ½ cup berries, your choice 1 tsp rice malt syrup extra berries, to serve granola, to serve
Place all Filling One ingredients in a high quality blender or food processor and blend until smooth and creamy.
Remove the jars from the freezer and add the Filling Two mixture on top of the vanilla that should have set.
Pour half the filling into the jars and place in the freezer to set for around half an hour.
Chill in the fridge for at least 2 hours before serving. Best left overnight.
Add the remaining Filling Two ingredients to your left over Filling One. Blend well.
GLUTEN FREE
EGG FREE
DAIRY FREE
VEGAN
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
YUM. | BROOKE MEREDITH
BEETROOT CHIPS {
INGREDIENTS
}
3 large beetroots Himalayan pink salt olive oil mixed herbs
Preheat the oven to 160°C. Slice the beets thinly and lay on a baking tray.
Cooking time will vary, depending on how thick you have cut them so keep watch.
Drizzle with olive oil and coat liberally, sprinkle with salt and herbs and place in the oven for 15 – 25 minutes.
GLUTEN FREE
EGG FREE
DAIRY FREE
NUT FREE
VEGAN
SOY FREE
SUGAR FREE
PRESERVATIVE
FREE
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