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omg SUGAR FREE livingfor the whole family
is with
VISIT US AT NATVIA.COM/PANTRYRANGE
Nattvia_FP.indd 1Nattvia_FP.indd 1 31/01/2020 12:10:26 PM31/01/2020 12:10:26 PM
omg SUGAR FREE livingfor the whole family
is with
VISIT US AT NATVIA.COM/PANTRYRANGE
5
YUM!Low-sugar
High-fibre
Poached Chai
Pear & Chocolate
Cake
100+
SPECIAL FOCUS:
Mediterraneaneating for your brain, heart and longevity
Recipes forAutumn
EatWellH E A LT H Y E A S Y D E L I C I O U S
Meals for one Issue 29 AUS $12.00* NZ $12.00 (Both incl. GST)
Big, beautiful breakfasts | Melt-in-your-mouth labnehAll about kombucha | Hungry for Hungarian cuisine?
Curry paste artisans | The magic of mushrooms
Delicious sugar-free
desserts
surprising superfoodsGooseberriesHemp SeedsKiwifruit, Maca Watermelon Seeds
EWL029_OFC_NEWS_FINAL.indd 1EWL029_OFC_NEWS_FINAL.indd 1 12/02/2020 10:48:26 AM12/02/2020 10:48:26 AM
5
YUM!Low-sugar
High-fibre
Poached Chai
Pear & Chocolate
Cake
100+
SPECIAL FOCUS:
Mediterraneaneating for your brain,heart and longevity
Recipes forAutumn
EatWellH E A LT H Y E A S Y D E L I C I O U S
Meals for oneIssue 29 AUS $12.00*NZ $12.00 (Both incl. GST)
Big, beautiful breakfasts | Melt-in-your-mouth labnehAll about kombucha | Hungry for Hungarian cuisine?
Curry paste artisans | The magic of mushrooms
Delicious sugar-free
desserts
surprising superfoodsGooseberriesHemp SeedsKiwifruit, Maca Watermelon Seeds
Pho
togr
aphy
: Get
ty
EatWellFOR THE LOVE OF FOOD
4 | EatWell
Pho
togr
aphy
: Get
ty
EatWellFOR THE LOVE OF FOOD
4 | EatWell
Mediterranean foo dsRed wine
Red wines are produced by destemming and crushing the grapes into a tank and leaving the skins in contact with the juice throughout the fermentation. The skins yield many of the antioxidants that can
make wine healthy. Certainly wines, and especially red wines, are a popular feature of Mediterranean cuisine and dining. The secret is moderation: in true Mediterranean style wine is consumed to be
enjoyed with friends, not to get drunk. In fact, we know that up to two drinks of wine per day reduce heart disease risk by about 30 per cent. Drinking more than two drinks of wine per day though causes
a steady decrease in the benefits for the heart. A glass of wine with your meal as you enjoy it with friends, however, will do your heart good.
EatWell | 5
Mediterranean foo dsRed wine
Red wines are produced by destemming and crushing the grapes into a tank and leaving the skins in contact with the juice throughout the fermentation. The skins yield many of the antioxidants that can
make wine healthy. Certainly wines, and especially red wines, are a popular feature of Mediterranean cuisine and dining. The secret is moderation: in true Mediterranean style wine is consumed to be
enjoyed with friends, not to get drunk. In fact, we know that up to two drinks of wine per day reduce heart disease risk by about 30 per cent. Drinking more than two drinks of wine per day though causes
a steady decrease in the benefits for the heart. A glass of wine with your meal as you enjoy it with friends, however, will do your heart good.
EatWell | 5
Mediterranean foo dsLush legumes
Legumes (peas, beans, chickpeas and lentils) contain protein, B vitamins, iron, calcium, zinc and magnesium, and they are high in soluble fibre. These foods feature in Mediterranean
cuisine and have a low glycaemic index (GI) meaning that they are broken down more slowly so you feel fuller for longer, making them a particularly good food for preventing and managing diabetes. In fact, research has shown that legumes have a favourable effect on a blood sugar measure known as HbA1c. Legumes also lower cholesterol and have many heart-protective properties. In your garden they are a wonderful “fallow” crop to grow as they give nitrogen back to your soil. If you can, eat your legumes soon after harvest as the sugars they contain
break down quickly and they lose their delicious freshness.
Pho
togr
aphy
: Get
ty
EatWellFOR THE LOVE OF FOOD
6 | EatWell
Mediterranean foo dsLush legumes
Legumes (peas, beans, chickpeas and lentils) contain protein, B vitamins, iron, calcium, zinc and magnesium, and they are high in soluble fibre. These foods feature in Mediterranean
cuisine and have a low glycaemic index (GI) meaning that they are broken down more slowly so you feel fuller for longer, making them a particularly good food for preventing and managing diabetes. In fact, research has shown that legumes have a favourable effect on a blood sugar measure known as HbA1c. Legumes also lower cholesterol and have many heart-protective properties. In your garden they are a wonderful “fallow” crop to grow as they give nitrogen back to your soil. If you can, eat your legumes soon after harvest as the sugars they contain
break down quickly and they lose their delicious freshness.
Pho
togr
aphy
: Get
ty
EatWellFOR THE LOVE OF FOOD
6 | EatWell
EatWell | 7EatWell | 7
From the Editor
Have you ever made a diet resolution?
Most of us have, at one time
or another, decided that three
months of bingeing on nut-filled
chocolate and Netflix is having a deleterious
effect on our waistline and health. In
response you may have decided to sign up
to some extreme form of dietary denial.
That may have taken the form of a paid
subscription or just a commitment to living
on grapefruit and quinoa for six days a week*.
Being overweight is not a good thing, and
health requires good nutrition. So some
of the extreme measures you may have
resorted to are understandable, but the thing
about extremes is that they are, by their
nature, unsustainable.
Your diet is simply the food you consume,
and the best diets for weight maintenance
and health are those that you are happy to
consume every day of your life. In fact, there
is plenty of research telling us that people
who go on binge diets of extreme denial
actually retain more weight in the long
run. Those periodic episodes of denial are
experienced by your body as episodic famine
and you are training it to hold onto, and
store, kilojoules when it can.
What you want then is a diet that is
pleasurable, maintainable and filled with
nutrients that will nourish you without bloating
you. As it happens this pretty much describes
the “Mediterranean diet”, which is why we
have chosen to highlight elements of the
Mediterranean style of eating in this issue.
In a nutshell (pardon the poor pun), the
“Mediterranean diet” is actually more of
a way of living than a diet per se. Of course,
it originates from countries bordering the
Mediterranean Sea, and features eating
primarily plant-based foods, such as fruits
and vegetables, whole grains, legumes and
nuts; replacing butter with healthy fats such
as olive oil; using herbs and spices instead
of salt to flavour foods; limiting red meat
to once a week; eating fish and poultry at
least twice a week; and drinking red wine in
moderation. Typically, red meat does not
play a major part in the Mediterranean way
of eating, although it is eaten perhaps once
a week and is almost always lean.
We know this way of eating is viable
because Mediterranean cultures have been
doing it for centuries, and even millennia. As
we show you throughout this edition too, we
know that the Mediterranean diet helps your
heart, your brain and your ageing process.
Perhaps best of all, if we all adopted the
Mediterranean way with food it would be
better for the planet.
An achievable, effective diet resolution
would be to find a variation of the
Mediterranean diet that works for you. It will
be healing, sustainable, communal and best
of all, it will be delicious.
Give us FOODBACKWe want your foodback: EatWell is all about building a sharing community of people who care about the origins, quality and enjoyment of our food, so we want to hear from you. Let us know how you have found some of the recipes you have made from this issue, share the improvements you might have made or even send us one of your own favourite recipes. We will publish as many of your insights and contributions as we can. Send your foodback to Kate at [email protected].
EDITOR Terry Robson DEPUTY EDITOR Kate Duncan
SUB-EDITOR Michael WyattDESIGNER Kate Atkinson
FEATURE WRITERS Ally McManus, Lisa Guy,Lisa Holmen, Cat Woods
CHEFS Adam Guthrie, Meg Thompson, Jacqueline Alwill, Keira Rumble,
Lisa Guy, Lee HolmesNATIONAL ADVERTISING MANAGER NSW
Nia Llewelyn Ph +61 488 267 371QUEENSLAND ADVERTISING
SALES MANAGERRegan Hudson Ph +61 411 424 356
NATIONAL ADVERTISING MANAGER VICTracey Dwyer Ph +61 3 9694 6403
ADVERTISING PRODUCTION CO-ORDINATOR Brendan Alder Ph +61 2 9887 0325
ADVERTISING ART DIRECTORMartha Rubazewicz
PUBLISHER Janice WilliamsCOVER PHOTO Lisa Guy
CHAIRMAN/CEO Prema PereraPUBLISHER Janice WilliamsCHIEF FINANCIAL OFFICER
Vicky MahadevaASSOCIATE PUBLISHER Emma Perera
FINANCE & ADMINISTRATION MANAGERJames Perera
CIRCULATION BUSINESS DEVELOPMENT MANAGER
Mark McTaggartCREATIVE DIRECTOR Kate Podger
MARKETING & ACQUISITIONS MANAGER Chelsea Peters
SUBSCRIPTION ENQUIRIES 1300 303 414 CIRCULATION ENQUIRIES +61 2 9805 0399
EatWell Issue 29 is published by Universal WellBeing Pty Ltd, Unit 5, 6–8 Byfield Street, North Ryde NSW 2113, Australia. Phone: +61 2 9805 0399, Fax: +61 2 9805 0714. Printed by KHL Printing Co Pte Ltd, Singapore. Distributed by Gordon and Gotch, Australia. Editorial advice is non-specific and readers are advised to seek professional advice for personal problems. Individual replies to readers’ letters by consulting editors are not possible. The opinions expressed by individual writers in WellBeing are not necessarily those of the publishers. This book is copyright. Apart from any fair dealing for the purpose of private study, research, criticism or review as permitted under the Copyright Act, no part may be reproduced by any process without written permission. Enquiries should be addressed to the publishers. The publishers believe all the information supplied in this book to be correct at the time of printing. They are not, however, in a position to make a guarantee to this effect and accept no liability in the event of any information proving inaccurate. Prices, addresses and phone numbers were, after investigation and to the best of our knowledge and belief, up to date at the time of printing, but the shifting sands of time may change them in some cases. It is not possible for the publishers to ensure that advertisements which appear in this publication comply with the Competition and Consumer Act 2010 (Cth) and the Australian Consumer Law. The responsibility must therefore be on the person, company or advertising agency submitting the advertisements for publication. While every endeavour has been made to ensure complete accuracy, the publishers cannot be held responsible for any errors or omissions. This magazine is printed on paper that comes from a mill that satisfies the
requirements of ISO 14001.*Recommended retail priceISSN 2204-2474/0812-8220
Copyright © Universal Magazines MMXX
ACN 003 026 944umco.com.au
IMPORTANT: This magazine is intended as a reference volume
only, not as a medical manual. While the information is based
on material provided by researchers, the magazine does not
presume to give medical advice. Be sure to consult your
physician before beginning any therapeutic program.
We are a member of
On the cover: Lisa Guy's Poached Chai Pear Chocolate Cake,
Page 55
*NOTE: Not a real diet, but no less insane than
some of the options that are out there.
8 | EatWell
EWL029_008 Eds Letter.indd 8EWL029_008 Eds Letter.indd 8 4/02/2020 4:27:36 PM4/02/2020 4:27:36 PM
From the Editor
Have you ever made a diet resolution?
Most of us have, at one time
or another, decided that three
months of bingeing on nut-filled
chocolate and Netflix is having a deleterious
effect on our waistline and health. In
response you may have decided to sign up
to some extreme form of dietary denial.
That may have taken the form of a paid
subscription or just a commitment to living
on grapefruit and quinoa for six days a week*.
Being overweight is not a good thing, and
health requires good nutrition. So some
of the extreme measures you may have
resorted to are understandable, but the thing
about extremes is that they are, by their
nature, unsustainable.
Your diet is simply the food you consume,
and the best diets for weight maintenance
and health are those that you are happy to
consume every day of your life. In fact, there
is plenty of research telling us that people
who go on binge diets of extreme denial
actually retain more weight in the long
run. Those periodic episodes of denial are
experienced by your body as episodic famine
and you are training it to hold onto, and
store, kilojoules when it can.
What you want then is a diet that is
pleasurable, maintainable and filled with
nutrients that will nourish you without bloating
you. As it happens this pretty much describes
the “Mediterranean diet”, which is why we
have chosen to highlight elements of the
Mediterranean style of eating in this issue.
In a nutshell (pardon the poor pun), the
“Mediterranean diet” is actually more of
a way of living than a diet per se. Of course,
it originates from countries bordering the
Mediterranean Sea, and features eating
primarily plant-based foods, such as fruits
and vegetables, whole grains, legumes and
nuts; replacing butter with healthy fats such
as olive oil; using herbs and spices instead
of salt to flavour foods; limiting red meat
to once a week; eating fish and poultry at
least twice a week; and drinking red wine in
moderation. Typically, red meat does not
play a major part in the Mediterranean way
of eating, although it is eaten perhaps once
a week and is almost always lean.
We know this way of eating is viable
because Mediterranean cultures have been
doing it for centuries, and even millennia. As
we show you throughout this edition too, we
know that the Mediterranean diet helps your
heart, your brain and your ageing process.
Perhaps best of all, if we all adopted the
Mediterranean way with food it would be
better for the planet.
An achievable, effective diet resolution
would be to find a variation of the
Mediterranean diet that works for you. It will
be healing, sustainable, communal and best
of all, it will be delicious.
Give us FOODBACKWe want your foodback:EatWell is all about buildinga sharing community of people who care about theorigins, quality and enjoyment of our food, so we want to hear from you. Let us know how you have found some of the recipes you have made from this issue, share the improvements you might have made or even send us one of your own favourite recipes. We will publish asmany of your insights and contributions as we can. Send your foodback to Kate at [email protected].
EDITOR Terry Robson DEPUTY EDITOR Kate Duncan
SUB-EDITOR Michael WyattDESIGNER Kate Atkinson
FEATURE WRITERS Ally McManus, Lisa Guy,Lisa Holmen, Cat Woods
CHEFS Adam Guthrie, Meg Thompson, Jacqueline Alwill, Keira Rumble,
Lisa Guy, Lee HolmesNATIONAL ADVERTISING MANAGER NSW
Nia Llewelyn Ph +61 488 267 371QUEENSLAND ADVERTISING
SALES MANAGERRegan Hudson Ph +61 411 424 356
NATIONAL ADVERTISING MANAGER VICTracey Dwyer Ph +61 3 9694 6403
ADVERTISING PRODUCTION CO-ORDINATOR Brendan Alder Ph +61 2 9887 0325
ADVERTISING ART DIRECTORMartha Rubazewicz
PUBLISHER Janice WilliamsCOVER PHOTO Lisa Guy
CHAIRMAN/CEO Prema PereraPUBLISHER Janice WilliamsCHIEF FINANCIAL OFFICER
Vicky MahadevaASSOCIATE PUBLISHER Emma Perera
FINANCE & ADMINISTRATION MANAGERJames Perera
CIRCULATION BUSINESS DEVELOPMENT MANAGER
Mark McTaggartCREATIVE DIRECTOR Kate Podger
MARKETING & ACQUISITIONS MANAGER Chelsea Peters
SUBSCRIPTION ENQUIRIES 1300 303 414 CIRCULATION ENQUIRIES +61 2 9805 0399
EatWell Issue 29 is published by Universal WellBeing Pty Ltd, Unit 5, 6–8 Byfield Street, North Ryde NSW 2113, Australia. Phone: +61 2 9805 0399, Fax: +61 2 9805 0714. Printed by KHL Printing Co Pte Ltd, Singapore. Distributed by Gordon and Gotch, Australia. Editorial advice is non-specific and readers are advised to seek professional advice for personal problems. Individual replies to readers’ letters by consulting editors are not possible. The opinions expressed by individual writers in WellBeing are not necessarily those of the publishers. This book is copyright. Apart from any fair dealing for the purpose of private study, research, criticism or review as permitted under the Copyright Act, no part may be reproduced by any process without written permission. Enquiries should be addressed to the publishers. The publishers believe all the information supplied in this book to be correct at the time of printing. They are not, however, in a position to make a guarantee to this effect and accept no liability in the event of any information proving inaccurate. Prices, addresses and phone numbers were, after investigation and to the best of our knowledge and belief, up to date at the time of printing, but the shifting sands of time may change them in some cases. It is not possible for the publishers to ensure that advertisements which appear in this publication comply with the Competition and Consumer Act 2010 (Cth) and the Australian Consumer Law. The responsibility must therefore be on the person, company or advertising agency submitting the advertisements for publication. While every endeavour has been made to ensure complete accuracy, the publishers cannot be held responsible for any errors or omissions. This magazine is printed on paper that comes from a mill that satisfies the
requirements of ISO 14001.*Recommended retail priceISSN 2204-2474/0812-8220
Copyright © Universal Magazines MMXX
ACN 003 026 944umco.com.au
IMPORTANT: This magazine is intended as a reference volume
only, not as a medical manual. While the information is based
on material provided by researchers, the magazine does not
presume to give medical advice. Be sure to consult your
physician before beginning any therapeutic program.
We are a member of
On the cover:Lisa Guy's Poached Chai Pear Chocolate Cake,
Page 55
*NOTE: Not a real diet, but no less insane than
some of the options that are out there.
8 | EatWell
Angove_FP.indd 1Angove_FP.indd 1 3/02/2020 9:51:16 AM3/02/2020 9:51:16 AM
Contents12–14 Our chefs
Meet the chefs who bring this issue’s
recipes to you; Jacqueline Alwill,
Adam Guthrie, Lisa Guy, Lee Holmes,
Keira Rumble and Meg Thompson.
16 The Whole Food — by Meg ThompsonOur regular columnist Meg
Thompson shares her passion for
whole food. In this issue Meg shares
her love of black beans.
18 5 Superfoods You Have to TryAre you bored with hearing about all
the usual superfoods? Here are five
superfoods which are packed full
of nutrients and minerals for you to
experiment with to maximise your
health benefits.
20 Recipes — Big BreakfastsBreakfast is undoubtedly the most
important meal of the day. What
you want is fresh, nourishing food
that will deliver slow-burn energy
throughout the morning and into the
afternoon. Try starting your day with
our: breakfast Fattoush; corn and
haloumi fritters; gluten-free waffles
with mixed berries; pear spelt
pancakes with strawberry puree;
cauliflower breakfast fried rice;
nourishing breakfast bowl; pull
apart green bread; or English
baked beans on toast.
36 Recipes — From the Frying PanWe’ve revisited the fry up to include
good foods cooked in the right oils
at the appropriate temperatures
so you can enjoy all the taste of
a fry-up without the guilt. What
are you waiting for? It's time to get
the frying pan out and cook up our:
crusted cauliflower steaks; vego
bolognaise; frypan curry; black
pepper garlic tempeh; vegan san choy
bow; green bean and quinoa stir-fry;
bean and corn quesadilla; or spiced
cauliflower with preserved lemon.
50 Recipes — Sugar-Free Desserts We all know that too much sugar is
a bad thing for your health but it is
equally true that you have evolved to
value the sensation of sweetness in
your mouth. Reconciling what you know
and what you want can be difficult so
here are some dessert ideas that utilise
healthier sweetener options: date cakes
with tahini caramel; gingerbread cake
with cream cheese icing; apple tea cake
with chai icing; berry ripple cauliflower
“nice cream”; apple-cider vinegar
gummy bears; vegan sticky date cacao
pudding with banana nice cream; or
a vegan mixed berry tart.
66 Recipes — Healthy Meals for One When you are eating alone whatever
reason, it can be tempting to reach
for easy, unhealthy food. Eating alone
though doesn’t mean you have to let your
health take a hit. Try these delicious yet
healthy meals for one: snow pea and
prawn salad; kale and bean shakshuka;
avocado pesto buckwheat pasta; kale
and potato hash; broccoli, olive and
baby spinach pizza; or cajun roasted
cauliflower with avocado coleslaw pesto.
76 Meet the Maker — Mushroom GrowersMushrooms are naturally rich in
minerals and vitamins, low in calories,
high in antioxidants and cholesterol free.
They lend a deliciously unique flavour to
cooking and growing them is an art.
86 Recipes — Hungarian Style CuisineHungarian cuisine offers a combination
of simple food that originated with the
nomadic tribes of the Hungarian plains
with the newer influences of the Italians
and Turks. The result is delicately spiced
and deeply warming food. Bring some
Hungarian flavour to your cooking with
our: vegan rainbow goulash; cabbage
and potato gratin; parsnip potato
paprikash; seafood chowder; pea,
mushroom and smoked tofu stew; easy
apple crumble; or vegan székely gulyás.
Our GuideNext to each recipe in EatWell, you will see icons as a guide. This is what they mean:
Gluten Free
Vegetarian Friendly
Vegan Friendly
94 All About KombuchaKombucha is a fermented tea
beverage that combines the health
benefits of fermented foods with
boosted properties of tea. It is widely
available as a refreshing drink
and can help with conditions from
diabetes to diseased joints.
102 Artisan Alley — Curry PasteWe discover the ingredients and
artisanal skills required to create
high-quality curry paste for your next
Southeast Asian cook-up.
110 Seasonal Food GuideYour guide to the fruits and vegetables
that are in season.
116 What’s OnYour guide to events in the whole
food space.
120 Recipes — Cooking with LabnehLabneh is a yoghurt from the Middle
East that is similar in consistency to
cream cheese and has that thick texture
because the excess whey is strained out
leaving you with a highly concentrated
yoghurt which spreads well. Enjoy the
subtle delights of labneh with dishes
such as: roasted nectarines with vanilla
labneh; citrus, labneh and walnut syrup
cake; stove baked eggs with labneh;
roasted grapes and blackberries with
labneh and granola; dukkha labneh
balls; spiced labneh dip; or watercress,
fennel, red grapefruit and labneh salad.
55
125
71
10 | EatWell
EWL029_010 Contents.indd 10EWL029_010 Contents.indd 10 31/01/2020 2:39:59 PM31/01/2020 2:39:59 PM
Contents12–14 Our chefs
Meet the chefs who bring this issue’s
recipes to you; Jacqueline Alwill,
Adam Guthrie, Lisa Guy, Lee Holmes,
Keira Rumble and Meg Thompson.
16 The Whole Food — byMeg ThompsonOur regular columnist Meg
Thompson shares her passion for
whole food. In this issue Meg shares
her love of black beans.
18 5 Superfoods You Have to TryAre you bored with hearing about all
the usual superfoods? Here are five
superfoods which are packed full
of nutrients and minerals for you to
experiment with to maximise your
health benefits.
20 Recipes — Big BreakfastsBreakfast is undoubtedly the most
important meal of the day. What
you want is fresh, nourishing food
that will deliver slow-burn energy
throughout the morning and into the
afternoon. Try starting your day with
our: breakfast Fattoush; corn and
haloumi fritters; gluten-free waffles
with mixed berries; pear spelt
pancakes with strawberry puree;
cauliflower breakfast fried rice;
nourishing breakfast bowl; pull
apart green bread; or English
baked beans on toast.
36 Recipes — From the Frying PanWe’ve revisited the fry up to include
good foods cooked in the right oils
at the appropriate temperatures
so you can enjoy all the taste of
a fry-up without the guilt. What
are you waiting for? It's time to get
the frying pan out and cook up our:
crusted cauliflower steaks; vego
bolognaise; frypan curry; black
pepper garlic tempeh; vegan san choy
bow; green bean and quinoa stir-fry;
bean and corn quesadilla; or spiced
cauliflower with preserved lemon.
50 Recipes — Sugar-Free DessertsWe all know that too much sugar is
a bad thing for your health but it is
equally true that you have evolved to
value the sensation of sweetness in
your mouth. Reconciling what you know
and what you want can be difficult so
here are some dessert ideas that utilise
healthier sweetener options: date cakes
with tahini caramel; gingerbread cake
with cream cheese icing; apple tea cake
with chai icing; berry ripple cauliflower
“nice cream”; apple-cider vinegar
gummy bears; vegan sticky date cacao
pudding with banana nice cream; or
a vegan mixed berry tart.
66 Recipes — Healthy Meals for OneWhen you are eating alone whatever
reason, it can be tempting to reach
for easy, unhealthy food. Eating alone
though doesn’t mean you have to let your
health take a hit. Try these delicious yet
healthy meals for one: snow pea and
prawn salad; kale and bean shakshuka;
avocado pesto buckwheat pasta; kale
and potato hash; broccoli, olive and
baby spinach pizza; or cajun roasted
cauliflower with avocado coleslaw pesto.
76 Meet the Maker —Mushroom GrowersMushrooms are naturally rich in
minerals and vitamins, low in calories,
high in antioxidants and cholesterol free.
They lend a deliciously unique flavour to
cooking and growing them is an art.
86 Recipes — Hungarian Style CuisineHungarian cuisine offers a combination
of simple food that originated with the
nomadic tribes of the Hungarian plains
with the newer influences of the Italians
and Turks. The result is delicately spiced
and deeply warming food. Bring some
Hungarian flavour to your cooking with
our: vegan rainbow goulash; cabbage
and potato gratin; parsnip potato
paprikash; seafood chowder; pea,
mushroom and smoked tofu stew; easy
apple crumble; or vegan székely gulyás.
Our GuideNext to each recipe in EatWell, you will see icons as a guide. This is what they mean:
Gluten Free
Vegetarian Friendly
Vegan Friendly
94 All About KombuchaKombucha is a fermented tea
beverage that combines the health
benefits of fermented foods with
boosted properties of tea. It is widely
available as a refreshing drink
and can help with conditions from
diabetes to diseased joints.
102 Artisan Alley — Curry PasteWe discover the ingredients and
artisanal skills required to create
high-quality curry paste for your next
Southeast Asian cook-up.
110 Seasonal Food GuideYour guide to the fruits and vegetables
that are in season.
116 What’s OnYour guide to events in the whole
food space.
120 Recipes — Cooking with LabnehLabneh is a yoghurt from the Middle
East that is similar in consistency to
cream cheese and has that thick texture
because the excess whey is strained out
leaving you with a highly concentrated
yoghurt which spreads well. Enjoy the
subtle delights of labneh with dishes
such as: roasted nectarines with vanilla
labneh; citrus, labneh and walnut syrup
cake; stove baked eggs with labneh;
roasted grapes and blackberries with
labneh and granola; dukkha labneh
balls; spiced labneh dip; or watercress,
fennel, red grapefruit and labneh salad.
55
125
71
10 | EatWell
Coffex FP.indd 1Coffex FP.indd 1 31/01/2020 8:47:47 AM31/01/2020 8:47:47 AM
Keira RumbleKeira Rumble is a self-confessed foodie, recipe developer,
wellness whizz and the owner of a health-food business,
Krumbled Foods. Keira’s passion for health and wellbeing
has shaped not only her career, but also her day-to-day life.
Keira is an advocate for healthy and holistic living,
striving to help women live a healthier and happier life.
Through her personal blog Krumbled and her online social
media presence, Keira focuses on helping the modern-day
woman navigate life through healthy recipes, wellness tips
and health hacks.
Through her own health and fertility struggles, Keira
has learned first-hand just how important good health
really is: “For me, food is at the core of one’s mental and
physical health.”
Keira’s passionate belief in the link between mental
health and nutrition stems from much more than just
her studies, having based her entire business around
discovering ways to create healthy products that are all
natural but low in sugar. Keira says, “I guess the pivotal
moment in my life was during my studies, where an almost
light bulb moment occurred surrounding sugar and
mental health.” Both in the kitchen and in her business,
Keira began to radically reduce her sugar intake while still
creating delicious meals and products that can be enjoyed
by everyone.
Connect with Keira at krumbledfoods.com
Meg ThompsonMeg is a practising naturopath, cook, mother, writer and
passionate wholefood enthusiast based in Melbourne.
Meg’s interest in health, food and the role of food as
medicine has shaped her career and lifestyle. Following an
early career in psychology and education, she completed
studies in naturopathy, nutrition and herbal medicine and
now runs a successful clinical practice.
As her practice grew, Meg found that most of her work
centred around educating patients on the benefits of a diet
diverse in fresh and whole foods. So she sought to share
her views and passion with a larger audience through her
blog, My Wholefood Romance.
Here, her love affair with cooking and creating delicious
recipes using seasonal produce flourished. She shares
recipes and knowledge about food, the best preparation
methods and how to use them to best benefit health. Meg
seeks to encourage others to learn, try new things and
rediscover the joy of cooking and eating. Her recipes are
approachable, thoughtful and bursting with nutrition.
This love of education has now stretched to include
lecturing at one of the natural medicine colleges in
Melbourne and presenting occasional workshops. Meg's
first book on gut health and the benefits of fermentation was
published recently.
Aside from writing and contributing recipes to
EatWell, Meg develops recipes and menus for clients and
businesses. She works from a philosophy that food is
much more than something to fill our bellies with, but
a source of nourishment, deliciousness, education, ritual
and celebration, best shared with those we love.
Connect with Meg at mywholefoodromance.com
Our Chefs
Keira Rumble
Meg Thompson
12 | EatWell
EatWellchef profiles
EWL029_012-014 Chefs.indd 12EWL029_012-014 Chefs.indd 12 1/31/2020 11:06:12 AM1/31/2020 11:06:12 AM
Keira RumbleKeira Rumble is a self-confessed foodie, recipe developer,
wellness whizz and the owner of a health-food business,
Krumbled Foods. Keira’s passion for health and wellbeing
has shaped not only her career, but also her day-to-day life.
Keira is an advocate for healthy and holistic living,
striving to help women live a healthier and happier life.
Through her personal blog Krumbled and her online social
media presence, Keira focuses on helping the modern-day
woman navigate life through healthy recipes, wellness tips
and health hacks.
Through her own health and fertility struggles, Keira
has learned first-hand just how important good health
really is: “For me, food is at the core of one’s mental and
physical health.”
Keira’s passionate belief in the link between mental
health and nutrition stems from much more than just
her studies, having based her entire business around
discovering ways to create healthy products that are all
natural but low in sugar. Keira says, “I guess the pivotal
moment in my life was during my studies, where an almost
light bulb moment occurred surrounding sugar and
mental health.” Both in the kitchen and in her business,
Keira began to radically reduce her sugar intake while still
creating delicious meals and products that can be enjoyed
by everyone.
Connect with Keira at krumbledfoods.com
Meg ThompsonMeg is a practising naturopath, cook, mother, writer and
passionate wholefood enthusiast based in Melbourne.
Meg’s interest in health, food and the role of food as
medicine has shaped her career and lifestyle. Following an
early career in psychology and education, she completed
studies in naturopathy, nutrition and herbal medicine and
now runs a successful clinical practice.
As her practice grew, Meg found that most of her work
centred around educating patients on the benefits of a diet
diverse in fresh and whole foods. So she sought to share
her views and passion with a larger audience through her
blog, My Wholefood Romance.
Here, her love affair with cooking and creating delicious
recipes using seasonal produce flourished. She shares
recipes and knowledge about food, the best preparation
methods and how to use them to best benefit health. Meg
seeks to encourage others to learn, try new things and
rediscover the joy of cooking and eating. Her recipes are
approachable, thoughtful and bursting with nutrition.
This love of education has now stretched to include
lecturing at one of the natural medicine colleges in
Melbourne and presenting occasional workshops. Meg's
first book on gut health and the benefits of fermentation was
published recently.
Aside from writing and contributing recipes to
EatWell, Meg develops recipes and menus for clients and
businesses. She works from a philosophy that food is
much more than something to fill our bellies with, but
a source of nourishment, deliciousness, education, ritual
and celebration, best shared with those we love.
Connect with Meg at mywholefoodromance.com
Our Chefs
Keira Rumble
Meg Thompson
12 | EatWell
EatWellchef profiles
Lisa Guy
Jacqueline AlwillJacqueline Alwill, founder of The Brown Paper Bag, is
an Australian nutritionist, author, presenter and mum.
She is dedicated to improving the health, wellbeing and
happiness of all individuals. Jacqueline’s philosophy on
health lays the foundations for the experience that clients
and the community have in her practice, workshops and
with the food they cook.
“At the heart of Brown Paper Bag is sharing good
health with those around you; giving people an experience
in nutrition, health and wellbeing that makes them feel
empowered to start and continue a journey to optimal
health,” Jacqueline shares.
Outside Jacqueline’s passion for her work, you’ll find
her in the surf with her son Jet, hiking the Australian
countryside, travelling the world or sipping some
kombucha and reading a book in the sunshine.
Connect with Jacqueline at thebrownpaperbag.com.au
Lisa GuyLisa Guy is a highly qualified Sydney-based naturopath,
author and passionate foodie and founder of Art of Healing
and Bodhi Organic Tea.
Lisa is a believer that good wholesome food is one of
the greatest pleasures in life and the foundation of good
health. Lisa encourages her clients to get back to eating
what Mother Nature intended: good, clean, wholesome
food that’s nutrient rich and free from high levels of sugars,
harmful fats, artificial additives and pesticides. Lisa’s aim is
to change the way people eat, cook and think about food.
Lisa sees a wide range of clients in her clinic, ranging
from people with severe anxiety, mums with post-natal
depression and people with adrenal exhaustion to
couples having difficulty conceiving and parents who
need help with their little fussy eaters. Being a mum
of two little girls, Lisa has a particular passion for
supporting women through pregnancy and beyond and
for children’s health and nutrition.
Lisa is an avid health writer, being The Telegraph’s
Body + Soul’s resident nutritionist and a regular
contributor to WellBeing and Nurture Natural Parenting magazine. Lisa is frequently quoted in many leading
Australian publications promoting the natural way to
better health. She is also an author of five books to
date, including My Goodness: all you need to know about children’s health and nutrition, Pregnancy Essentials, Heal Yourself, Listen to your Body and Healthy Skin Diet.
Connect with Lisa at artofhealing.com.au
Jacqueline Alwill
EatWell | 13
EatWellchef profiles
EWL029_012-014 Chefs.indd 13EWL029_012-014 Chefs.indd 13 1/31/2020 11:07:10 AM1/31/2020 11:07:10 AM
Lisa Guy
Jacqueline AlwillJacqueline Alwill, founder of The Brown Paper Bag, is
an Australian nutritionist, author, presenter and mum.
She is dedicated to improving the health, wellbeing and
happiness of all individuals. Jacqueline’s philosophy on
health lays the foundations for the experience that clients
and the community have in her practice, workshops and
with the food they cook.
“At the heart of Brown Paper Bag is sharing good
health with those around you; giving people an experience
in nutrition, health and wellbeing that makes them feel
empowered to start and continue a journey to optimal
health,” Jacqueline shares.
Outside Jacqueline’s passion for her work, you’ll find
her in the surf with her son Jet, hiking the Australian
countryside, travelling the world or sipping some
kombucha and reading a book in the sunshine.
Connect with Jacqueline at thebrownpaperbag.com.au
Lisa GuyLisa Guy is a highly qualified Sydney-based naturopath,
author and passionate foodie and founder of Art of Healing
and Bodhi Organic Tea.
Lisa is a believer that good wholesome food is one of
the greatest pleasures in life and the foundation of good
health. Lisa encourages her clients to get back to eating
what Mother Nature intended: good, clean, wholesome
food that’s nutrient rich and free from high levels of sugars,
harmful fats, artificial additives and pesticides. Lisa’s aim is
to change the way people eat, cook and think about food.
Lisa sees a wide range of clients in her clinic, ranging
from people with severe anxiety, mums with post-natal
depression and people with adrenal exhaustion to
couples having difficulty conceiving and parents who
need help with their little fussy eaters. Being a mum
of two little girls, Lisa has a particular passion for
supporting women through pregnancy and beyond and
for children’s health and nutrition.
Lisa is an avid health writer, being The Telegraph’s
Body + Soul’s resident nutritionist and a regular
contributor to WellBeing and Nurture Natural Parentingmagazine. Lisa is frequently quoted in many leading
Australian publications promoting the natural way to
better health. She is also an author of five books to
date, including My Goodness: all you need to know aboutchildren’s health and nutrition, Pregnancy Essentials, HealYourself, Listen to your Body and Healthy Skin Diet.
Connect with Lisa at artofhealing.com.au
Jacqueline Alwill
EatWell | 13
EatWellchef profiles
Our Chefs
Adam Guthrie
Adam GuthrieAdam is a vegan whose passion for food began with a life-
threatening illness and continues today in a lifestyle built
around healthy cooking and eating.
Adam is a qualified chef and wellness coach who
specialises in a wholefood, plant-based diet. He is
a passionate advocate for living a simple, healthy and
environmentally friendly life. His story begins with a rude
awakening when, as an out-of-balance and overweight
39-year-old, he found himself in hospital after an early-
morning surf, discovering he’d had a heart attack and being
told by his cardiologist that he would be on daily medications
for the rest of his life.
Adam didn’t accept that his cardiologist’s “solution” of
daily medication was the only way of minimising his risk
of another heart attack. Instead, he decided he would do
everything in his power to find another way. He learned
how to treat himself with absolute kindness, love and
respect. Adam transformed his diet, lost 20kg and no
longer needs to take medication.
Somewhere along the way, he realised he was more than
a chef and a “heart attack survivor” but was a role model,
an educator and someone who could provide inspiration
simply by sharing his story and showing how easy it is to eat
healthfully and to live well.
These days, Adam shares how to prepare delicious,
nutritious food for overall health, energy and vitality. He
conducts online healthy heating and wellness programs
at ifeelgood.com.au and gives keynote talks, live cooking
demonstrations and cooking classes on the subjects of
healthy eating and living well.
Lee HolmesLee’s food philosophy is all about S.O.L.E. food: sustainable,
organic, local and ethical. Her main goal is to alter the
perception that cooking fresh, wholesome, nutrient-rich
meals is difficult, complicated and time-consuming.
Lee says, “The best feeling I get is when I create a recipe
using interesting, nourishing ingredients and it knocks my
socks off. Then I can’t wait to share it with my community
and hear their experiences.”
After being diagnosed with a crippling autoimmune disease
in 2006, Lee travelled the world discovering foods that could
be used to heal her body at a cellular level. After discovering
many nutrient-rich and anti-inflammatory foods and
changing her diet, Lee recovered. Her mind alive with ideas
for new recipes, she wanted to share her creations with the
world, so superchargedfood.com was born.
Supercharged Food is all about making small and
realistic changes every day. It’s about making healthy
choices through knowledge and empowerment. Lee’s
blog has become one of the leading health and lifestyle
blogs in Australia.
From posting recipes, her passion to share her
story and help others has snowballed and the blog has
recently taken home the overall prize at the Bupa Health
Influencer Awards and was named Best Blog in the
Healthy Eating category.
Connect with Lee Holmes at superchargedfood.comLee Holmes
14 | EatWell
EatWellchef profiles
EWL029_012-014 Chefs.indd 14EWL029_012-014 Chefs.indd 14 1/31/2020 11:08:09 AM1/31/2020 11:08:09 AM
Our Chefs
Adam Guthrie
Adam GuthrieAdam is a vegan whose passion for food began with a life-
threatening illness and continues today in a lifestyle built
around healthy cooking and eating.
Adam is a qualified chef and wellness coach who
specialises in a wholefood, plant-based diet. He is
a passionate advocate for living a simple, healthy and
environmentally friendly life. His story begins with a rude
awakening when, as an out-of-balance and overweight
39-year-old, he found himself in hospital after an early-
morning surf, discovering he’d had a heart attack and being
told by his cardiologist that he would be on daily medications
for the rest of his life.
Adam didn’t accept that his cardiologist’s “solution” of
daily medication was the only way of minimising his risk
of another heart attack. Instead, he decided he would do
everything in his power to find another way. He learned
how to treat himself with absolute kindness, love and
respect. Adam transformed his diet, lost 20kg and no
longer needs to take medication.
Somewhere along the way, he realised he was more than
a chef and a “heart attack survivor” but was a role model,
an educator and someone who could provide inspiration
simply by sharing his story and showing how easy it is to eat
healthfully and to live well.
These days, Adam shares how to prepare delicious,
nutritious food for overall health, energy and vitality. He
conducts online healthy heating and wellness programs
at ifeelgood.com.au and gives keynote talks, live cooking
demonstrations and cooking classes on the subjects of
healthy eating and living well.
Lee HolmesLee’s food philosophy is all about S.O.L.E. food: sustainable,
organic, local and ethical. Her main goal is to alter the
perception that cooking fresh, wholesome, nutrient-rich
meals is difficult, complicated and time-consuming.
Lee says, “The best feeling I get is when I create a recipe
using interesting, nourishing ingredients and it knocks my
socks off. Then I can’t wait to share it with my community
and hear their experiences.”
After being diagnosed with a crippling autoimmune disease
in 2006, Lee travelled the world discovering foods that could
be used to heal her body at a cellular level. After discovering
many nutrient-rich and anti-inflammatory foods and
changing her diet, Lee recovered. Her mind alive with ideas
for new recipes, she wanted to share her creations with the
world, so superchargedfood.com was born.
Supercharged Food is all about making small and
realistic changes every day. It’s about making healthy
choices through knowledge and empowerment. Lee’s
blog has become one of the leading health and lifestyle
blogs in Australia.
From posting recipes, her passion to share her
story and help others has snowballed and the blog has
recently taken home the overall prize at the Bupa Health
Influencer Awards and was named Best Blog in the
Healthy Eating category.
Connect with Lee Holmes at superchargedfood.comLee Holmes
14 | EatWell
EatWellchef profiles
Mediterranean foo dsOlive Oil
Olive oil is intrinsic to the Mediterranean style of eating. When choosing olive oil you must opt for “extra-virgin”. Extra-virgin olive
oil is made from the first pressing of olives. The oil is extracted by the traditional cold-pressing method, where no solvents (chemicals) and
no heat are applied. The olives must be crushed within 72 hours of picking for the oil to be classified “extra-virgin” as this will minimise breakdown of nutrients. Some producers will do the crushing within
a few hours of picking, which is labour-intensive and costly but produces the best oil. The result is an unrefined oil derived from the
first pressing of the olives with a delicious and delicate flavour.
Pho
togr
aphy
: Get
ty
EatWellFOR THE LOVE OF FOOD
EatWell | 15
EWL029_015 Food Mood Olive Oil.indd 15EWL029_015 Food Mood Olive Oil.indd 15 1/30/2020 2:25:24 PM1/30/2020 2:25:24 PM
Mediterranean foo dsOlive Oil
Olive oil is intrinsic to the Mediterranean style of eating. When choosing olive oil you must opt for “extra-virgin”. Extra-virgin olive
oil is made from the first pressing of olives. The oil is extracted by the traditional cold-pressing method, where no solvents (chemicals) and
no heat are applied. The olives must be crushed within 72 hours of picking for the oil to be classified “extra-virgin” as this will minimise breakdown of nutrients. Some producers will do the crushing within
a few hours of picking, which is labour-intensive and costly but produces the best oil. The result is an unrefined oil derived from the
first pressing of the olives with a delicious and delicate flavour.
Pho
togr
aphy
: Get
tyEatWell
FOR THE LOVE OF FOOD
EatWell | 15
Black beans are full of goodness, but
fibre is probably one of the greatest
assets of this awesome legume, given
that the benefits to our digestive system
are second to none. From one cup of cooked
black beans your body gets around 15g of fibre,
which is well on the way to the recommended
daily intake of 25–30g per day for adults.
More specifically, although all legumes
contain a certain amount of starch, black beans
contain a large proportion of resistant starch.
Resistant starch is a form of starchy fibre
that can’t be digested in the small intestine,
and passes through to the colon where it is
then fermented by bacteria. This process of
fermentation produces metabolites, short-
chain fatty acids, gases and small amounts of
organic acids and alcohols. These metabolites,
particularly the short-chain fatty acid butyrate,
are important food and energy sources for our
enterocytes — the cells that line the gut wall,
thus enabling them to perform at their best.
Not only that, these metabolites seem to
have protective effects against DNA damage to
the cells and the development of colon cancer,
help to regulate metabolism, optimise the
secretion of hormones and reduce the pH of
the large intestine.
If that wasn’t enough, resistant starch also
seems to improve the function and quantity of
our healthy gut bacteria themselves. We know
that your gut microbiota play a significant role
in your immunity, detoxification processes,
brain function and inflammation. More and
more often studies are revealing links between
suboptimal gut bacteria and disease, so it
makes sense to keep them as happy and
healthy as you can. And black beans are one
delicious way to do this!
Black beans sit in the same category as
red cabbage, red onions and blueberries in
terms of their phytonutrient status. Their
outer seed coat is rich in flavonoids that are
not only responsible for creating the gorgeous
colour, but are potent antioxidants and immune
supportive nutrients. They are also a great
source of bioavailable zinc, which further
supports our immunity and also works to
reduce inflammation, supports growth and
development and also the health of our skin.
Protein is another selling point for black
beans, contributing to balanced blood sugar
and helping to build and repair muscle, make
enzymes and hormones, and also importantly
contributing to brain health via healthy
neurotransmitter production.
Like all legumes, black beans help to reduce
the risk of cardiovascular disease and improve
glucose tolerance and insulin sensitivity,
providing benefits for heart disease, high blood
pressure, imbalanced cholesterol, blood sugar
irregularities and type-2 diabetes. Black beans
specifically have been shown to improve blood
lipid levels and blood sugar levels.
They also contain a high amount of folate,
which is important for providing us with
energy and supporting blood cell production,
heart health and mental health. In addition
to folate, black beans deliver a good amount
of magnesium, iron, vitamin B1, manganese
and copper.
Black bean cuisineWith their origins in South America, black
beans are now cultivated across the globe,
and find themselves in an array of delicious
dishes. My favourite way to incorporate them
is in Mexican-inspired mole or salads, but they
work beautifully as part of a soup, made into
a dip or used in substitution for any of your
favourite legume meals.
You can find black beans in their dried form,
or canned ready for eating. I love to prepare
them from dried; however, canned is extremely
convenient. If you are preparing black beans
from the dried beans, soaking them first in
plenty of water overnight will not only bring
down the cooking time, but also removes certain
oligosaccharides that are associated with
flatulence, making them even more popular!
To cook them after soaking, pop them into
a pot and cover with water, making sure the
water reaches about 5cm above the beans. Bring
to the boil then reduce the heat and simmer for
around an hour to an hour and a half, depending
on the freshness of your beans. Just taste them
to decide if they are ready or not, they should be
soft, not mushy and without any hard or grainy
mouthfeel. If you have a pressure cooker, black
beans will only take around half an hour.
So next time you are looking to make
a legume-based dish, give black beans a whirl
— I bet you will be won over by their gorgeous
colour and impressive health benefits.
Meg Thompson is a practising naturopath, cook, mother, writer, health advocate and passionate wholefood enthusiast based in Melbourne.
Black bean beautyPerhaps they are not the sexiest of foods, but black beans certainly deserve a spotlight
for their services to human nutrition and deliciousness.
Like all legumes, black beans help to reduce the risk of
cardiovascular disease and improve glucose tolerance and insulin sensitivity …
Pho
togr
aphy
: Get
ty
16 | EatWell
THE WHOLE FOOD meg thompson
EWL029_016 Column Whole Food Meg.indd 16EWL029_016 Column Whole Food Meg.indd 16 1/30/2020 2:25:34 PM1/30/2020 2:25:34 PM
Black beans are full of goodness, but
fibre is probably one of the greatest
assets of this awesome legume, given
that the benefits to our digestive system
are second to none. From one cup of cooked
black beans your body gets around 15g of fibre,
which is well on the way to the recommended
daily intake of 25–30g per day for adults.
More specifically, although all legumes
contain a certain amount of starch, black beans
contain a large proportion of resistant starch.
Resistant starch is a form of starchy fibre
that can’t be digested in the small intestine,
and passes through to the colon where it is
then fermented by bacteria. This process of
fermentation produces metabolites, short-
chain fatty acids, gases and small amounts of
organic acids and alcohols. These metabolites,
particularly the short-chain fatty acid butyrate,
are important food and energy sources for our
enterocytes — the cells that line the gut wall,
thus enabling them to perform at their best.
Not only that, these metabolites seem to
have protective effects against DNA damage to
the cells and the development of colon cancer,
help to regulate metabolism, optimise the
secretion of hormones and reduce the pH of
the large intestine.
If that wasn’t enough, resistant starch also
seems to improve the function and quantity of
our healthy gut bacteria themselves. We know
that your gut microbiota play a significant role
in your immunity, detoxification processes,
brain function and inflammation. More and
more often studies are revealing links between
suboptimal gut bacteria and disease, so it
makes sense to keep them as happy and
healthy as you can. And black beans are one
delicious way to do this!
Black beans sit in the same category as
red cabbage, red onions and blueberries in
terms of their phytonutrient status. Their
outer seed coat is rich in flavonoids that are
not only responsible for creating the gorgeous
colour, but are potent antioxidants and immune
supportive nutrients. They are also a great
source of bioavailable zinc, which further
supports our immunity and also works to
reduce inflammation, supports growth and
development and also the health of our skin.
Protein is another selling point for black
beans, contributing to balanced blood sugar
and helping to build and repair muscle, make
enzymes and hormones, and also importantly
contributing to brain health via healthy
neurotransmitter production.
Like all legumes, black beans help to reduce
the risk of cardiovascular disease and improve
glucose tolerance and insulin sensitivity,
providing benefits for heart disease, high blood
pressure, imbalanced cholesterol, blood sugar
irregularities and type-2 diabetes. Black beans
specifically have been shown to improve blood
lipid levels and blood sugar levels.
They also contain a high amount of folate,
which is important for providing us with
energy and supporting blood cell production,
heart health and mental health. In addition
to folate, black beans deliver a good amount
of magnesium, iron, vitamin B1, manganese
and copper.
Black bean cuisineWith their origins in South America, black
beans are now cultivated across the globe,
and find themselves in an array of delicious
dishes. My favourite way to incorporate them
is in Mexican-inspired mole or salads, but they
work beautifully as part of a soup, made into
a dip or used in substitution for any of your
favourite legume meals.
You can find black beans in their dried form,
or canned ready for eating. I love to prepare
them from dried; however, canned is extremely
convenient. If you are preparing black beans
from the dried beans, soaking them first in
plenty of water overnight will not only bring
down the cooking time, but also removes certain
oligosaccharides that are associated with
flatulence, making them even more popular!
To cook them after soaking, pop them into
a pot and cover with water, making sure the
water reaches about 5cm above the beans. Bring
to the boil then reduce the heat and simmer for
around an hour to an hour and a half, depending
on the freshness of your beans. Just taste them
to decide if they are ready or not, they should be
soft, not mushy and without any hard or grainy
mouthfeel. If you have a pressure cooker, black
beans will only take around half an hour.
So next time you are looking to make
a legume-based dish, give black beans a whirl
— I bet you will be won over by their gorgeous
colour and impressive health benefits.
Meg Thompson is a practising naturopath, cook,mother, writer, health advocate and passionatewholefood enthusiast based in Melbourne.
Black bean beautyPerhaps they are not the sexiest of foods, but black beans certainly deserve a spotlight
for their services to human nutrition and deliciousness.
Like all legumes, black beanshelp to reduce the risk of
cardiovascular disease andimprove glucose toleranceand insulin sensitivity …
Pho
togr
aphy
: Get
ty
16 | EatWell
THE WHOLE FOOD meg thompson
Cabot_FP.indd 1Cabot_FP.indd 1 31/01/2020 8:48:11 AM31/01/2020 8:48:11 AM
Cape gooseberriesThese brightly orange-coloured
superfoods, with the botanical name
Physalis peruviana, originate from South
America and grow in warm regions. They
are commonly known as Inca berries,
Peruvian ground cherries, poha berries,
husk cherries and golden berries,
depending on where you are in the world.
Sounds confusing, right? Don’t let the name
“berries” fool you; cape gooseberries are
actually closely related to tomatoes and
eggplants since they are members of the
nightshade family. Their distinctly sweet,
slightly tart and tropical taste is often
likened to pineapple and mango.
So what makes gooseberries so special
as a superfood? Gooseberries are rich in
nutrients and minerals, offering a bevy
of health benefits for those willing to try
something a bit different. They have
a particularly high concentration of vitamin
C (21 per cent of the recommended daily
intake (RDI) for women and 17 per cent
for men), vitamin E, vitamin K, thiamine,
riboflavin, niacin and iron. They also contain
carotenoids and polyphenols, which are
potent antioxidants vital in neutralising
free radicals in the body. Gooseberries are
also particularly beneficial for immunity
and digestive health, and help to reduce
inflammation, detoxify the body and manage
blood sugar levels.
Compared to other types of fruit,
gooseberries have a lower sugar content,
making them an ideal fruit for diabetics or
people who are watching their calories. Just
make sure to watch out for hidden added
sugars, if purchasing the dried variety.
How to eat themGooseberries can be eaten both fresh and
dried. They can be a little tart on their own
so are best used as an ingredient in cakes,
sweets, smoothies, jams and sauces. Prior
to consuming them, make sure you remove
the calyx (the papery lantern-like husk which
surrounds each berry). Unripe gooseberries
contain solanine, a toxin naturally found in
nightshade vegetables, so ensure they are
ripe before consuming.
Hemp seedsThese super-nutritious seeds are from
the hemp plant, Cannabis sativa, and have
a mild and nutty flavour. Technically, they
are better classified as nuts rather than
seeds, as they contain over 30 per cent
oil and approximately 25 per cent protein.
Although these seeds are sourced from the
cannabis plant, the seeds only contain a trace
amount of tetrahydrocannabinol (THC), the
psychoactive compound in marijuana. Hemp
is not just known for its health benefits;
it’s also one of the most versatile and eco-
friendly crops in the world, so you can feel
that you’re benefiting the environment while
consuming it.
Hemp seeds are a good source of healthy
fats, including polyunsaturated and essential
fatty acids (particularly the essential linoleic
acid and alpha-linolenic acid) without the
nasty trans fats. They have about a 3:1 ratio
of omega-6 to omega-3, which is considered
in the optimal range. They are also bursting
with minerals and vitamins, including vitamin
E, magnesium, phosphorus and potassium
and are also a good source of iron, zinc
and B vitamins, including niacin, riboflavin,
thiamine, vitamin B6 and folate.
These seeds are also very beneficial for
heart health as they contain a high amount
of the amino acid arginine, which produces
nitric oxide in the body. This can help make
blood vessels dilate and relax, leading to
lowered blood pressure and a reduced
risk of heart disease. Hemp seeds are also
very beneficial for digestive health since
they are a good source of both soluble and
insoluble fibre, containing 20 per cent and
80 per cent respectively.
Hemp seeds have also become very
popular among vegans and vegetarians
since they are a great source of complete
plant-based protein.
How to eat themOne of the biggest appeals of hemp seeds is
their versatility. Hemp seeds can be eaten raw,
cooked or roasted. The most popular way to
consume hemp seeds is by shelling them; they
are then called hemp hearts and are a great
addition to muesli bars, smoothies, yoghurts,
salads, stir-fries and muffins. Hemp seed oil is
also a great alternative for a salad dressing, but
should not be used as a cooking oil since the
nutrients break down in the cooking process.
To optimise storage, hemp seeds are best kept
refrigerated to keep them fresher longer.
KiwifruitAltbough it’s not a new and “trendy”
superfood as such, kiwifruit, native to
northern China and now grown throughout
the world, is one of the stayers in the
superfood “must-eat” list for good reason.
This green fruit is bursting full of nutrition
and health benefits. Think that lemons and
oranges have the highest concentration of
vitamin C? Think again: just one kiwifruit
provide 117 per cent of the RDI of vitamin
C, which not only supports immune health
but also helps build collagen, the support Pho
togr
aphy
: Get
ty
5 must-eat superfoodsAre you bored with hearing about all the usual superfoods like blueberries and chia
seeds? Here are fi ve superfoods which are packed full of nutrients and minerals for you to experiment with to maximise your health benefi ts.
Words / Lisa Holmen
18 | EatWell
ARTICLEsuperfoods
EWL029_018-019 FEAT Five Superfoods.indd 18EWL029_018-019 FEAT Five Superfoods.indd 18 1/30/2020 2:25:41 PM1/30/2020 2:25:41 PM
Cape gooseberriesThese brightly orange-coloured
superfoods, with the botanical name
Physalis peruviana, originate from South
America and grow in warm regions. They
are commonly known as Inca berries,
Peruvian ground cherries, poha berries,
husk cherries and golden berries,
depending on where you are in the world.
Sounds confusing, right? Don’t let the name
“berries” fool you; cape gooseberries are
actually closely related to tomatoes and
eggplants since they are members of the
nightshade family. Their distinctly sweet,
slightly tart and tropical taste is often
likened to pineapple and mango.
So what makes gooseberries so special
as a superfood? Gooseberries are rich in
nutrients and minerals, offering a bevy
of health benefits for those willing to try
something a bit different. They have
a particularly high concentration of vitamin
C (21 per cent of the recommended daily
intake (RDI) for women and 17 per cent
for men), vitamin E, vitamin K, thiamine,
riboflavin, niacin and iron. They also contain
carotenoids and polyphenols, which are
potent antioxidants vital in neutralising
free radicals in the body. Gooseberries are
also particularly beneficial for immunity
and digestive health, and help to reduce
inflammation, detoxify the body and manage
blood sugar levels.
Compared to other types of fruit,
gooseberries have a lower sugar content,
making them an ideal fruit for diabetics or
people who are watching their calories. Just
make sure to watch out for hidden added
sugars, if purchasing the dried variety.
How to eat themGooseberries can be eaten both fresh and
dried. They can be a little tart on their own
so are best used as an ingredient in cakes,
sweets, smoothies, jams and sauces. Prior
to consuming them, make sure you remove
the calyx (the papery lantern-like husk which
surrounds each berry). Unripe gooseberries
contain solanine, a toxin naturally found in
nightshade vegetables, so ensure they are
ripe before consuming.
Hemp seedsThese super-nutritious seeds are from
the hemp plant, Cannabis sativa, and have
a mild and nutty flavour. Technically, they
are better classified as nuts rather than
seeds, as they contain over 30 per cent
oil and approximately 25 per cent protein.
Although these seeds are sourced from the
cannabis plant, the seeds only contain a trace
amount of tetrahydrocannabinol (THC), the
psychoactive compound in marijuana. Hemp
is not just known for its health benefits;
it’s also one of the most versatile and eco-
friendly crops in the world, so you can feel
that you’re benefiting the environment while
consuming it.
Hemp seeds are a good source of healthy
fats, including polyunsaturated and essential
fatty acids (particularly the essential linoleic
acid and alpha-linolenic acid) without the
nasty trans fats. They have about a 3:1 ratio
of omega-6 to omega-3, which is considered
in the optimal range. They are also bursting
with minerals and vitamins, including vitamin
E, magnesium, phosphorus and potassium
and are also a good source of iron, zinc
and B vitamins, including niacin, riboflavin,
thiamine, vitamin B6 and folate.
These seeds are also very beneficial for
heart health as they contain a high amount
of the amino acid arginine, which produces
nitric oxide in the body. This can help make
blood vessels dilate and relax, leading to
lowered blood pressure and a reduced
risk of heart disease. Hemp seeds are also
very beneficial for digestive health since
they are a good source of both soluble and
insoluble fibre, containing 20 per cent and
80 per cent respectively.
Hemp seeds have also become very
popular among vegans and vegetarians
since they are a great source of complete
plant-based protein.
How to eat themOne of the biggest appeals of hemp seeds is
their versatility. Hemp seeds can be eaten raw,
cooked or roasted. The most popular way to
consume hemp seeds is by shelling them; they
are then called hemp hearts and are a great
addition to muesli bars, smoothies, yoghurts,
salads, stir-fries and muffins. Hemp seed oil is
also a great alternative for a salad dressing, but
should not be used as a cooking oil since the
nutrients break down in the cooking process.
To optimise storage, hemp seeds are best kept
refrigerated to keep them fresher longer.
KiwifruitAltbough it’s not a new and “trendy”
superfood as such, kiwifruit, native to
northern China and now grown throughout
the world, is one of the stayers in the
superfood “must-eat” list for good reason.
This green fruit is bursting full of nutrition
and health benefits. Think that lemons and
oranges have the highest concentration of
vitamin C? Think again: just one kiwifruit
provide 117 per cent of the RDI of vitamin
C, which not only supports immune health
but also helps build collagen, the support Pho
togr
aphy
: Get
ty
5 must-eat superfoodsAre you bored with hearing about all the usual superfoods like blueberries and chia
seeds? Here are fi ve superfoods which are packed full of nutrients and minerals for you to experiment with to maximise your health benefi ts.
Words / Lisa Holmen
18 | EatWell
ARTICLEsuperfoods
system of the skin. Kiwifruit are also rich
in folate, calcium, iron, magnesium, copper,
manganese, potassium and vitamin K
(a vitamin often overlooked but essential
for blood clotting).
Since kiwifruit have the nutrients to help
lower blood triglyceride levels by up to 15
per cent, they are great for heart and overall
cardiovascular health. Since they are high
in potassium, people consuming kiwifruit on
a regular basis may have a reduced risk of
stroke and the formation of kidney stones.
An increased intake of potassium in the diet
can also help lower blood pressure. They
also have great benefits for digestive health
since they have plenty of fibre and contain
a proteolytic enzyme called actinidin which
helps digest protein in the body.
Compared to other fruit, kiwifruit is fairly
low in calories — the average kiwifruit
contains just 54 calories — so is great for
diabetics and people watching their weight.
How to eat themKiwifruit are great as a snack on their own, or
as an addition to fruit salads, smoothies and
your morning muesli. Contrary to popular
belief, the skin is also edible and contains
plenty of fibre and nutrients (if you don’t mind
a bit of fuzz that is!).
MacaRising in popularity in recent years, this
cruciferous vegetable (in the broccoli,
cabbage and kale family) is native to Peru
and is commonly referred to as Peruvian
ginseng. Its mainly edible part is its root
which grows underground and ranges in
colour from white to black. It has a slightly
earthy, nutty taste with hints of caramel
and malt. Maca is rich in vitamins and
minerals including vitamin C, copper, iron,
potassium, protein and fibre.
Consumption of maca on a regular basis
may boost your mental wellbeing and
mood since it contains many bioactive plant
compounds called flavonoids. Recent studies
have suggested that maca is beneficial for
people suffering anxiety and depression.
Another benefit of maca is increasing libido
in men and women and potentially improving
the sperm quality in men. It also may be
beneficial also for menopausal women.
How to eat itMaca is available in many forms including
the edible root, which is generally dried and
consumed in either powder form or
a liquid, which can easily be incorporated
into your daily diet. It’s the perfect addition
in smoothies, cakes, oats and muesli bars.
Maca can also be taken as a supplement.
Watermelon seedsWatermelon has long been hailed as
a superfood, but what about their often-
neglected seeds? Don’t spit out the seed of
the watermelon just yet. The seeds have been
found to have more nutrients than the fruit’s
flesh and is one of the most nutrient-dense
seeds going around, with plenty of proteins,
vitamins, omega 3 and omega 6 fatty acids.
Just 100 grams of watermelon seeds
contain 34 grams of protein — higher than
pepitas and sunflower seeds. They are also
high in magnesium, phosphorus, zinc and iron.
A 4-gram serve of watermelon seeds
contains approximately 21mg of magnesium,
which is essential for maintaining the body’s
metabolic, nerve and muscle function as well
as helping boost immunity. We also don’t
normally get enough zinc in our diets, and
just a handful of these seeds can provide 26
per cent of the daily value. Zinc also helps the
body’s digestive and nervous system and cell
regrowth and divisions.
These seeds are high in calories though,
so you need to mindful of your portions. One
cup of roasted watermelon seeds contains
roughly 600 calories.
How to eat themWatermelon seeds can be consumed whole
in their raw form but are best enjoyed when
their coat is removed since it is hard and
bitter. They can be dried and then roasted,
by removing the bitter shell, which results
in a mild nutty flavour. Watermelon seed
powder can be blended into a smoothie. Opt
for sprouted watermelon seeds for even
more nutritional benefits.
Lisa Holmen is a food and travel writer and photographer. Her aim is to “eat the world” one inch at a time and explore as many different cuisines and cultures as possible. Follow Lisa’s journey at www.lisaeatsworld.com
Since kiwifruit have the nutrients to help lower
blood triglyceride levels by up to 15 per cent, they are great for heart and overall
cardiovascular health.
EatWell | 19
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system of the skin. Kiwifruit are also rich
in folate, calcium, iron, magnesium, copper,
manganese, potassium and vitamin K
(a vitamin often overlooked but essential
for blood clotting).
Since kiwifruit have the nutrients to help
lower blood triglyceride levels by up to 15
per cent, they are great for heart and overall
cardiovascular health. Since they are high
in potassium, people consuming kiwifruit on
a regular basis may have a reduced risk of
stroke and the formation of kidney stones.
An increased intake of potassium in the diet
can also help lower blood pressure. They
also have great benefits for digestive health
since they have plenty of fibre and contain
a proteolytic enzyme called actinidin which
helps digest protein in the body.
Compared to other fruit, kiwifruit is fairly
low in calories — the average kiwifruit
contains just 54 calories — so is great for
diabetics and people watching their weight.
How to eat themKiwifruit are great as a snack on their own, or
as an addition to fruit salads, smoothies and
your morning muesli. Contrary to popular
belief, the skin is also edible and contains
plenty of fibre and nutrients (if you don’t mind
a bit of fuzz that is!).
MacaRising in popularity in recent years, this
cruciferous vegetable (in the broccoli,
cabbage and kale family) is native to Peru
and is commonly referred to as Peruvian
ginseng. Its mainly edible part is its root
which grows underground and ranges in
colour from white to black. It has a slightly
earthy, nutty taste with hints of caramel
and malt. Maca is rich in vitamins and
minerals including vitamin C, copper, iron,
potassium, protein and fibre.
Consumption of maca on a regular basis
may boost your mental wellbeing and
mood since it contains many bioactive plant
compounds called flavonoids. Recent studies
have suggested that maca is beneficial for
people suffering anxiety and depression.
Another benefit of maca is increasing libido
in men and women and potentially improving
the sperm quality in men. It also may be
beneficial also for menopausal women.
How to eat itMaca is available in many forms including
the edible root, which is generally dried and
consumed in either powder form or
a liquid, which can easily be incorporated
into your daily diet. It’s the perfect addition
in smoothies, cakes, oats and muesli bars.
Maca can also be taken as a supplement.
Watermelon seedsWatermelon has long been hailed as
a superfood, but what about their often-
neglected seeds? Don’t spit out the seed of
the watermelon just yet. The seeds have been
found to have more nutrients than the fruit’s
flesh and is one of the most nutrient-dense
seeds going around, with plenty of proteins,
vitamins, omega 3 and omega 6 fatty acids.
Just 100 grams of watermelon seeds
contain 34 grams of protein — higher than
pepitas and sunflower seeds. They are also
high in magnesium, phosphorus, zinc and iron.
A 4-gram serve of watermelon seeds
contains approximately 21mg of magnesium,
which is essential for maintaining the body’s
metabolic, nerve and muscle function as well
as helping boost immunity. We also don’t
normally get enough zinc in our diets, and
just a handful of these seeds can provide 26
per cent of the daily value. Zinc also helps the
body’s digestive and nervous system and cell
regrowth and divisions.
These seeds are high in calories though,
so you need to mindful of your portions. One
cup of roasted watermelon seeds contains
roughly 600 calories.
How to eat themWatermelon seeds can be consumed whole
in their raw form but are best enjoyed when
their coat is removed since it is hard and
bitter. They can be dried and then roasted,
by removing the bitter shell, which results
in a mild nutty flavour. Watermelon seed
powder can be blended into a smoothie. Opt
for sprouted watermelon seeds for even
more nutritional benefits.
Lisa Holmen is a food and travel writer and photographer. Her aim is to “eat the world” one inch at a time and explore as many different cuisines and cultures as possible. Follow Lisa’s journey at www.lisaeatsworld.com
Since kiwifruit have the nutrients to help lower
blood triglyceride levels by up to 15 per cent, they are great for heart and overall
cardiovascular health.
EatWell | 19
Breakfast is undoubtedly the most important meal of the day. Eating a substantial breakfast reduces your cravings for bad foods later in the morning and is linked to overall better weight control. That doesn’t mean
that you want to tuck into a plate loaded with saturated fats and limited nutrition. What you do want is fresh, nourishing food that will deliver slow-burn energy throughout the morning and into the afternoon.
Try starting your day with our: breakfast Fattoush; corn and haloumi fritters; gluten-free waffl es with mixed berries; pear spelt pancakes with strawberry puree; caulifl ower breakfast fried rice; nourishing breakfast
bowl; pull apart green bread; or English baked beans on toast.
Big breakfast
Breakfast Fattoush
Breakfast FattoushRecipe / Meg Thompson
I love a salad for breakfast in the warmer weather,
and this one is a crunchy delight full of textures, flavours
and nutritional prowess. Based on a lovely salad of Annabel
Crabb’s, this salad is ready to go for a breakfast, lunch
or dinner. Delicious!
Serves: 2-4
1 Lebanese flatbread or pitta bread
¼ iceberg lettuce, chopped2 radishes, thinly sliced½ cucumber or 1 stick
celery, chopped½ avocado, sliced1 peach, nectarine or
orange, sliced
Handful coriander, roughly chopped
1 spring onion, chopped
Dressing1 tbsp olive oil1 tbsp lemon juice2 tsp plain yoghurt
Preheat oven to 180°C.Drizzle a little olive oil over flatbread and cut or break up
into pieces.
Bake for about 5 mins or until crisp.
Arrange in large bowl with remaining ingredients and toss
gently to combine.
Mix dressing ingredients in small cup and pour over salad.
Add crispy flatbread just before serving.
Grilled Mushroom, Quinoa Tabbouleh, Avocado & Cashew CheeseRecipe / Jacqueline Alwill
The best breakfasts are those you can also eat for dinner too, and this
one is a definite for both. It’s loaded with vegetables, rich in plant proteins
from quinoa and cashew cheese and is meaty and sustaining thanks to
mushroom without having the meat. A favourite on my menu repertoire for
breakfast, lunch or dinner.
Serves: 2
4 flat mushrooms1½ tbsp extra-virgin olive oil2 ears sweet corn, kernels
sliced from cob1 cup cooked quinoa100g cherry tomatoes, cut
into quarters1 red shallot, finely sliced¼ cup finely chopped parsley
¼ cup finely chopped mint¼ small red capsicum, seeds
removed & diced small2 tsp apple-cider vinegar or
lemon juice2 tbsp cashew cheese½ avocado, mashedLemon wedges, to serveSea salt & black pepper
Rub mushrooms with 1 tbsp
extra-virgin olive oil. Heat frying
pan on medium–high heat, add
mushrooms, cover and cook 5 mins,
then flip and cook a further 5
mins. Set aside, covered to stay
warm, and wipe out pan.
Add ½ tbsp extra-virgin olive oil to
pan, followed by corn, and cook for 3
mins, tossing frequently.
To make quinoa tabbouleh,
combine sweet corn, quinoa, cherry
tomatoes, shallot, parsley, mint,
capsicum and apple-cider vinegar or
lemon in bowl and toss to combine.
To serve, spoon tabouleh into
bowls, top with mushrooms, cashew
cheese and avocado.
Season with sea salt and black
pepper. Enjoy! Pho
togr
aphy
: Jac
quel
ine
Alw
ill ,
Meg
Tho
mps
on
20 | EatWell
RECIPESbig breakfast
EWL029_020-031 CR Big Breakfasts.indd 20EWL029_020-031 CR Big Breakfasts.indd 20 1/30/2020 2:25:51 PM1/30/2020 2:25:51 PM
Breakfast is undoubtedly the most important meal of the day. Eating a substantial breakfast reduces yourcravings for bad foods later in the morning and is linked to overall better weight control. That doesn’t mean
that you want to tuck into a plate loaded with saturated fats and limited nutrition. What you do want isfresh, nourishing food that will deliver slow-burn energy throughout the morning and into the afternoon.
Try starting your day with our: breakfast Fattoush; corn and haloumi fritters; gluten-free waffles with mixedberries; pear spelt pancakes with strawberry puree; cauliflower breakfast fried rice; nourishing breakfast
bowl; pull apart green bread; or English baked beans on toast.
Big breakfast
Breakfast Fattoush
Breakfast FattoushRecipe / Meg Thompson
I love a salad for breakfast in the warmer weather,
and this one is a crunchy delight full of textures, flavours
and nutritional prowess. Based on a lovely salad of Annabel
Crabb’s, this salad is ready to go for a breakfast, lunch
or dinner. Delicious!
Serves: 2-4
1 Lebanese flatbreador pitta bread
¼ iceberg lettuce, chopped2 radishes, thinly sliced½ cucumber or 1 stick
celery, chopped½ avocado, sliced1 peach, nectarine or
orange, sliced
Handful coriander, roughlychopped
1 spring onion, chopped
Dressing1 tbsp olive oil1 tbsp lemon juice2 tsp plain yoghurt
Preheat oven to 180°C.Drizzle a little olive oil over flatbread and cut or break up
into pieces.
Bake for about 5 mins or until crisp.
Arrange in large bowl with remaining ingredients and toss
gently to combine.
Mix dressing ingredients in small cup and pour over salad.
Add crispy flatbread just before serving.
Grilled Mushroom, Quinoa Tabbouleh, Avocado & Cashew CheeseRecipe / Jacqueline Alwill
The best breakfasts are those you can also eat for dinner too, and this
one is a definite for both. It’s loaded with vegetables, rich in plant proteins
from quinoa and cashew cheese and is meaty and sustaining thanks to
mushroom without having the meat. A favourite on my menu repertoire for
breakfast, lunch or dinner.
Serves: 2
4 flat mushrooms1½ tbsp extra-virgin olive oil2 ears sweet corn, kernels
sliced from cob1 cup cooked quinoa100g cherry tomatoes, cut
into quarters1 red shallot, finely sliced¼ cup finely chopped parsley
¼ cup finely chopped mint¼ small red capsicum, seeds
removed & diced small2 tsp apple-cider vinegar or
lemon juice2 tbsp cashew cheese½ avocado, mashedLemon wedges, to serveSea salt & black pepper
Rub mushrooms with 1 tbsp
extra-virgin olive oil. Heat frying
pan on medium–high heat, add
mushrooms, cover and cook 5 mins,
then flip and cook a further 5
mins. Set aside, covered to stay
warm, and wipe out pan.
Add ½ tbsp extra-virgin olive oil to
pan, followed by corn, and cook for 3
mins, tossing frequently.
To make quinoa tabbouleh,
combine sweet corn, quinoa, cherry
tomatoes, shallot, parsley, mint,
capsicum and apple-cider vinegar or
lemon in bowl and toss to combine.
To serve, spoon tabouleh into
bowls, top with mushrooms, cashew
cheese and avocado.
Season with sea salt and black
pepper. Enjoy! Pho
togr
aphy
: Jac
quel
ine
Alw
ill ,
Meg
Tho
mps
on
20 | EatWell
RECIPESbig breakfast
Grilled Mushroom, Quinoa Tabbouleh, Avocado & Cashew Cheese
The best breakfasts are those you can also eat for dinner too, and this one is
a defi nite for both.
EatWell | 21
EWL029_020-031 CR Big Breakfasts.indd 21EWL029_020-031 CR Big Breakfasts.indd 21 1/30/2020 2:25:54 PM1/30/2020 2:25:54 PM
Grilled Mushroom, Quinoa Tabbouleh, Avocado & Cashew Cheese
The best breakfasts are those you can also eat for dinner too, and this one is
a defi nite for both.
EatWell | 21
Overnight Kefi r Oats & Chia Brekkie BowlRecipe / Jacqueline Alwill
On a Sunday eve I will often soak oats and chia seeds ready to see me
through the start of the week. They’re a wonderful source of energy,
fibre and healthy fats, and with the inclusion of kefir to the oats add
valuable live enzymes to a big breakfast bowl too.
Serves: 4
Kefir Oats1 cup rolled oats1½ cups coconut water kefir¾ tsp ground turmeric3 tsp maple syrup½ cup desiccated coconut
Soaked Chia½ cup chia seeds1½ cups almond milk
2 tsp vanilla extract2 tsp maple syrup
ToppingsBanana, sliced1 tbsp chopped walnuts2 tsp nut butter of choice2 tbsp coconut yoghurt3 tbsp granolaBlueberries
To make kefir oats, combine all ingredients in bowl, mix, cover and
place in fridge to soak overnight.
To make soaked chia, combine all ingredients in bowl, mix, set aside
for 10 mins, mix again, then cover and place in fridge to soak overnight.
To serve, spoon ¼ of kefir oats and chia into 4 bowls, spread nut
butter and coconut yoghurt around edge of each bowl, top with sliced
banana, granola, walnuts and berries and serve.
Overnight Kefir Oats & Chia Brekkie Bowl
Flat OmeletteRecipe / Meg Thompson
An extremely simple but filling breakfast that is endlessly
adaptable to what you have on hand.
Serves: 1
Dash olive oil2 free-range eggs,
lightly whisked2 handfuls fresh herbs
1 spring onion, chopped1–2 tbsp marinated fetaChilli flakes, to taste
Warm a little olive oil in small–medium frying pan and add eggs.
Cook for 1 min and sprinkle over remaining ingredients.
Leave to cook through for another couple of mins.
Slide onto plate and serve.
Flat Omelette
Pho
togr
aphy
: Jac
quel
ine
Alw
ill ,
Meg
Tho
mps
on
Corn & Haloumi FrittersRecipe / Meg Thompson
There are delightful little fritters that are more about
showcasing the ingredients than the fritter itself. They
make a wonderful, nourishing and sustaining snack also,
or work well in a lunchbox.
Makes: 12–15 fritters
3 ears sweet corn½ red onion, sliced100g haloumi, grated½ cup gluten-free plain flour
1 tsp ground cumin2 free-range eggsHandful coriander leavesJuice ½ lemon or lime
Slice corn kernels from cob and place in bowl.
Add remaining ingredients and mix to combine.
Add 1–2 tbsp oil to frying pan over medium–high heat.
Place scoops of mixture into pan and cook for around
3 mins or until golden.
Flip and cook until lovely and golden on other side.
Corn & Haloumi Fritters
22 | EatWell
RECIPESbig breakfast
EWL029_020-031 CR Big Breakfasts.indd 22EWL029_020-031 CR Big Breakfasts.indd 22 31/01/2020 11:17:10 AM31/01/2020 11:17:10 AM
Overnight Kefir Oats & Chia Brekkie BowlRecipe / Jacqueline Alwill
On a Sunday eve I will often soak oats and chia seeds ready to see me
through the start of the week. They’re a wonderful source of energy,
fibre and healthy fats, and with the inclusion of kefir to the oats add
valuable live enzymes to a big breakfast bowl too.
Serves: 4
Kefir Oats1 cup rolled oats1½ cups coconut water kefir¾ tsp ground turmeric3 tsp maple syrup½ cup desiccated coconut
Soaked Chia½ cup chia seeds1½ cups almond milk
2 tsp vanilla extract2 tsp maple syrup
ToppingsBanana, sliced1 tbsp chopped walnuts2 tsp nut butter of choice2 tbsp coconut yoghurt3 tbsp granolaBlueberries
To make kefir oats, combine all ingredients in bowl, mix, cover and
place in fridge to soak overnight.
To make soaked chia, combine all ingredients in bowl, mix, set aside
for 10 mins, mix again, then cover and place in fridge to soak overnight.
To serve, spoon ¼ of kefir oats and chia into 4 bowls, spread nut
butter and coconut yoghurt around edge of each bowl, top with sliced
banana, granola, walnuts and berries and serve.
Overnight KefirOats & ChiaBrekkie Bowl
Flat OmeletteRecipe / Meg Thompson
An extremely simple but filling breakfast that is endlessly
adaptable to what you have on hand.
Serves: 1
Dash olive oil2 free-range eggs,
lightly whisked2 handfuls fresh herbs
1 spring onion, chopped1–2 tbsp marinated fetaChilli flakes, to taste
Warm a little olive oil in small–medium frying pan and add eggs.
Cook for 1 min and sprinkle over remaining ingredients.
Leave to cook through for another couple of mins.
Slide onto plate and serve.
Flat Omelette
Pho
togr
aphy
: Jac
quel
ine
Alw
ill ,
Meg
Tho
mps
on
Corn & Haloumi FrittersRecipe / Meg Thompson
There are delightful little fritters that are more about
showcasing the ingredients than the fritter itself. They
make a wonderful, nourishing and sustaining snack also,
or work well in a lunchbox.
Makes: 12–15 fritters
3 ears sweet corn½ red onion, sliced100g haloumi, grated½ cup gluten-free plain flour
1 tsp ground cumin2 free-range eggsHandful coriander leavesJuice ½ lemon or lime
Slice corn kernels from cob and place in bowl.
Add remaining ingredients and mix to combine.
Add 1–2 tbsp oil to frying pan over medium–high heat.
Place scoops of mixture into pan and cook for around
3 mins or until golden.
Flip and cook until lovely and golden on other side.
Corn & Haloumi Fritters
22 | EatWell
RECIPESbig breakfast
lowfodmap
Available exclusively at Coles.FRUIT FREE VEGAN LOW FRUCTOSE
“Enjoy the goodness of lightly toasted wholegrain oats with a kiss of cinnamon, coconut and vanilla especially crafted with FODMAP friendly ingredients to create a happier gut.”
Happier
FODMAPFRIENDLY
FOR A
GUT
TM
J001907 Eat Well Balance+ Muesli FPC V4.indd 1 23/1/20 2:17 pmTableofPlenty_FP.indd 1TableofPlenty_FP.indd 1 31/01/2020 8:49:35 AM31/01/2020 8:49:35 AM
lowfodmap
Available exclusively at Coles.FRUIT FREE VEGAN LOW FRUCTOSE
“Enjoy the goodness of lightly toasted wholegrain oats with a kiss of cinnamon, coconut and vanilla especially crafted with FODMAP friendly ingredients to create a happier gut.”
Happier
FODMAPFRIENDLY
FOR A
GUT
TM
Green Japanese-inspired Omelette
Green Japanese-inspired OmeletteRecipe / Jacqueline Alwill
This big breakfast ticks all the boxes for nutrition and flavour. It provides
a rich source of protein, vitamins and minerals from eggs, plenty of
quality carbohydrate from brown rice and healthy fats with avocado —
and the flavour inspired by Japan will definitely have you looking forward
to making this brekkie every weekend for many to come!
Serves: 1
½ tsp extra-virgin olive oil½ cup cooked brown rice½ red shallot, finely sliced1 small zucchini, grated¼ cup frozen peas, blanched for
1 min & drained
½ tsp sesame oil2 free-range eggs, whisked1-2 tbsp Asian pickles,
sauerkraut or kimchi1 tbsp furikake or gomasio¼ avocado, peeled & sliced
Heat frying pan on medium heat, add extra-virgin olive oil to coat pan,
then add brown rice, shallot, zucchini and peas and cook for 3 mins,
tossing frequently. Remove from pan, cover and set aside. Wipe pan
clean, then add sesame oil to coat, followed by eggs to make omelette.
Cook for 2 mins one side, flip and cook a further 1–2 mins.
To serve, turn omelette onto plate, fill with brown rice and
vegetable combination, fold over and top with pickles, furikake or
gomasio and avocado.
Note: Furikake is a Japanese seasoning available in Asian
supermarkets. Gomasio is a combination of toasted sesame seeds
and sea salt crushed together.
RECIPESbig breakfast
Pho
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aphy
: Jac
quel
ine
Alw
ill ,
Lisa
Guy
Healthy Gluten-free Waffles with Mixed Berries
24 | EatWell
Healthy Gluten-free Waffl es with Mixed BerriesRecipe / Lisa Guy
These delicious light and healthy gluten-free waffles make
a perfect weekend breakfast. They are a great source of protein
and dietary fibre to help keep your blood sugar levels balanced
and sugar cravings at bay. They also provide a good dose of zinc,
magnesium and calcium to support bone health. Top with your
favourite berries and coconut yoghurt for extra antioxidant and
probiotic goodness.
Makes: 6 small waffles
1 cup almond meal¼ cup coconut flour1 heaped tsp baking powder3 organic eggs3 tbsp cold-pressed coconut
oil, melted⅓ cup milk of choice
(coconut, almond, etc)
1 tbsp raw honey or 100 per cent maple syrup
1 tsp vanilla bean paste or extract
¼ tsp apple-cider vinegarPinch sea saltMixed berries, for topping
Place all ingredients in food processor and blend until well combined.
Heat waffle iron and grease with a little coconut oil.
Pour ¼ cup of mixture onto waffle iron and cook for around 2
mins until light, fluffy and cooked through.
Top with mixed berries and drizzle of honey or maple syrup.
Delicious served with coconut yoghurt or ricotta and flaked
almonds or roughly chopped pistachios or walnuts or seeds such
as hemp, chia, sunflower or pepitas.
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Green Japanese-inspired Omelette
Green Japanese-inspired OmeletteRecipe / Jacqueline Alwill
This big breakfast ticks all the boxes for nutrition and flavour. It provides
a rich source of protein, vitamins and minerals from eggs, plenty of
quality carbohydrate from brown rice and healthy fats with avocado —
and the flavour inspired by Japan will definitely have you looking forward
to making this brekkie every weekend for many to come!
Serves: 1
½ tsp extra-virgin olive oil½ cup cooked brown rice½ red shallot, finely sliced1 small zucchini, grated¼ cup frozen peas, blanched for
1 min & drained
½ tsp sesame oil2 free-range eggs, whisked1-2 tbsp Asian pickles,
sauerkraut or kimchi1 tbsp furikake or gomasio¼ avocado, peeled & sliced
Heat frying pan on medium heat, add extra-virgin olive oil to coat pan,
then add brown rice, shallot, zucchini and peas and cook for 3 mins,
tossing frequently. Remove from pan, cover and set aside. Wipe pan
clean, then add sesame oil to coat, followed by eggs to make omelette.
Cook for 2 mins one side, flip and cook a further 1–2 mins.
To serve, turn omelette onto plate, fill with brown rice and
vegetable combination, fold over and top with pickles, furikake or
gomasio and avocado.
Note: Furikake is a Japanese seasoning available in Asian
supermarkets. Gomasio is a combination of toasted sesame seeds
and sea salt crushed together.
RECIPESbig breakfast
Pho
togr
aphy
: Jac
quel
ine
Alw
ill ,
Lisa
Guy
Healthy Gluten-free Waffles with Mixed Berries
24 | EatWell
Healthy Gluten-free Waffl es with Mixed BerriesRecipe / Lisa Guy
These delicious light and healthy gluten-free waffles make
a perfect weekend breakfast. They are a great source of protein
and dietary fibre to help keep your blood sugar levels balanced
and sugar cravings at bay. They also provide a good dose of zinc,
magnesium and calcium to support bone health. Top with your
favourite berries and coconut yoghurt for extra antioxidant and
probiotic goodness.
Makes: 6 small waffles
1 cup almond meal¼ cup coconut flour1 heaped tsp baking powder3 organic eggs3 tbsp cold-pressed coconut
oil, melted⅓ cup milk of choice
(coconut, almond, etc)
1 tbsp raw honey or 100 per cent maple syrup
1 tsp vanilla bean paste or extract
¼ tsp apple-cider vinegarPinch sea saltMixed berries, for topping
Place all ingredients in food processor and blend until well combined.
Heat waffle iron and grease with a little coconut oil.
Pour ¼ cup of mixture onto waffle iron and cook for around 2
mins until light, fluffy and cooked through.
Top with mixed berries and drizzle of honey or maple syrup.
Delicious served with coconut yoghurt or ricotta and flaked
almonds or roughly chopped pistachios or walnuts or seeds such
as hemp, chia, sunflower or pepitas.
Vitamin C is a potent antioxidant and anti-
infl ammatory nutrient that helps improve collagen
production and promotes healthy radiant skin.
Pear Spelt Pancakes with Strawberry PuréeRecipe / Lisa Guy
Pears and strawberries are rich sources of vitamin
C, which is vital for boosting immune function
and for supporting adrenal gland and skin health.
Vitamin C is also a potent antioxidant and anti-
inflammatory nutrient that helps improve collagen
production and promotes healthy radiant skin.
Serves: 4
Big handful strawberries
1 tsp raw honey1 cup spelt flour2 tsp baking powderPinch sea salt
½ tsp ground cinnamon⅔ cup nut milk1 tsp vanilla extract1 egg1 pear, finely sliced
In blender blend strawberries and honey together
until thin purée consistency.
In medium bowl combine flour, baking powder,
salt and cinnamon.
In another bowl mix milk, vanilla and egg and
whisk until well combined.
Pour egg mixture into dry ingredients and gently
mix together. Fold through diced pear.
Heat non-stick frying pan over medium heat with
a little coconut oil. Spoon mixture into pan and
cook for around 3 minutes, until bubbles form. Flip
and cook for further 2–3 mins until cooked through
and golden brown.
Serve with diced pear and dollop of yoghurt and
drizzled with strawberry purée.
Pear Spelt Pancakes with Strawberry Purée
EatWell | 25
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Vitamin C is a potentantioxidant and anti-
inflammatory nutrient thathelps improve collagen
production and promoteshealthy radiant skin.
Pear Spelt Pancakes with Strawberry PuréeRecipe / Lisa Guy
Pears and strawberries are rich sources of vitamin
C, which is vital for boosting immune function
and for supporting adrenal gland and skin health.
Vitamin C is also a potent antioxidant and anti-
inflammatory nutrient that helps improve collagen
production and promotes healthy radiant skin.
Serves: 4
Big handful strawberries
1 tsp raw honey1 cup spelt flour2 tsp baking powderPinch sea salt
½ tsp ground cinnamon⅔ cup nut milk1 tsp vanilla extract1 egg1 pear, finely sliced
In blender blend strawberries and honey together
until thin purée consistency.
In medium bowl combine flour, baking powder,
salt and cinnamon.
In another bowl mix milk, vanilla and egg and
whisk until well combined.
Pour egg mixture into dry ingredients and gently
mix together. Fold through diced pear.
Heat non-stick frying pan over medium heat with
a little coconut oil. Spoon mixture into pan and
cook for around 3 minutes, until bubbles form. Flip
and cook for further 2–3 mins until cooked through
and golden brown.
Serve with diced pear and dollop of yoghurt and
drizzled with strawberry purée.
Pear Spelt Pancakes with Strawberry Purée
EatWell | 25
RECIPESbig breakfast
Chunky Almond GranolaRecipe / Lisa Guy
This chunky almond granola is jam-packed with dietary fibre to help
lower cholesterol levels, along with B vitamins and slow-release
complex carbohydrates for energy. Seeds and nuts are also an
excellent source of important nutrients including protein, magnesium,
zinc, calcium and healthy fats. This delicious crunchy granola is
a healthy alternative to store-bought sugar-laden granolas.
Serves: 8
1 cup roughly chopped mixed nuts (cashews, almonds, hazelnuts, walnuts, Brazil nuts)
1½ cups rolled oats1¼ cups coconut flakes½ tsp ground cinnamon
¼ cup hemp seeds¼ cup pepitas¼ cup almond butter¼ cup raw honey or 100 per
cent maple syrup¼ cup cold-pressed coconut oil1 tsp vanilla extract
Preheat oven to 150°C. Line baking tray with baking paper.
In large bowl, combine nuts, oats, coconut flakes, cinnamon,
hemp seeds and pepitas.
In small saucepan over low temperature heat almond butter,
honey, coconut oil and vanilla and stir until melted and well
combined.
Pour honey mixture into dry ingredients and mix well.
Pour mixture onto baking tray and spread out evenly,
pressing down.
Place in oven for 20 mins. Remove from oven. Cut granola slab
in half and flip each side over separately with spatula. Bake for
another 20 mins, until golden brown.
Let granola cool completely before breaking into pieces.
Store in fridge in air-tight container.
Delicious served with natural yoghurt and mixed berries and
other fruits.
Caulifl ower Breakfast Fried RiceRecipe / Lee Holmes
Cauliflower rice is super-simple to make, and offers a low-calorie,
gluten-free, low-carbohydrate and grain-free alternative to regular
rice and is great as a breakfast dish. You can make it the night before as
it tastes even better the next day. Just be sure when you’re blitzing the
cauliflower in the food processor that you don’t over-process it to avoid
cauliflower mush. As any stir-fry maker knows, the key to easy and
quick stir-frying is preparing all of your ingredients beforehand. Chop
up your ginger, mince your garlic, cut the carrots and dice your onions.
While I’ve chopped up my nitrate-free bacon rashers and chicken as my
source of protein (and deliciousness) here, feel free to swap it out with
seafood, tempeh or anything else you fancy. Make it your own.
Serves: 3–4
1 head cauliflower, roughly chopped into florets
5 rashers nitrate-free bacon, chopped
1 tbsp sesame or coconut oil + extra as needed
3 eggs, whiskedLarge handful chopped
spring onions1 tbsp grated ginger3 cloves garlic, minced
500g boneless & skinless chicken breasts, chopped
1 cup sliced carrots1 cup frozen peas6 anchovy fillets, chopped2 tbsp wheat-free tamari1 tbsp apple-cider vinegar1 tbsp lime juiceHandful coriander leaves +
extra to serve (optional)Sesame seeds, to serveLime wedges, to serve
Pulse cauliflower florets in food processor until they resemble rice.
Set aside.
Heat large wok over medium heat, then fry bacon until brown and
crispy. Set aside in bowl.
Add splash of sesame oil to wok, then add eggs, tilting wok to spread
evenly, and fry, without stirring, until cooked through. Remove from
wok and roll up, then cut into slices.
Add a little more oil to wok, increase heat to high, and stir-fry spring
onions, ginger and garlic for 1 min. Add chicken and cook, stirring, to
seal on all sides. Add carrot and stir-fry until just tender, then turn out
into bowl with chicken.
Add a little more oil to wok if needed, and add cauliflower rice.
Stir-fry for 3–5 mins until tender, then return all cooked ingredients
to wok, along with peas, anchovies, tamari, vinegar, lime juice and
coriander, if using.
Serve warm, topped with sesame seeds and extra coriander, with
lime wedges on side.
Chunky Almond Granola
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a H
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Cauliflower Breakfast Fried Rice
26 | EatWell
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RECIPESbig breakfast
Chunky Almond GranolaRecipe / Lisa Guy
This chunky almond granola is jam-packed with dietary fibre to help
lower cholesterol levels, along with B vitamins and slow-release
complex carbohydrates for energy. Seeds and nuts are also an
excellent source of important nutrients including protein, magnesium,
zinc, calcium and healthy fats. This delicious crunchy granola is
a healthy alternative to store-bought sugar-laden granolas.
Serves: 8
1 cup roughly choppedmixed nuts (cashews,almonds, hazelnuts,walnuts, Brazil nuts)
1½ cups rolled oats1¼ cups coconut flakes½ tsp ground cinnamon
¼ cup hemp seeds¼ cup pepitas¼ cup almond butter¼ cup raw honey or 100 per
cent maple syrup¼ cup cold-pressed coconut oil1 tsp vanilla extract
Preheat oven to 150°C. Line baking tray with baking paper.
In large bowl, combine nuts, oats, coconut flakes, cinnamon,
hemp seeds and pepitas.
In small saucepan over low temperature heat almond butter,
honey, coconut oil and vanilla and stir until melted and well
combined.
Pour honey mixture into dry ingredients and mix well.
Pour mixture onto baking tray and spread out evenly,
pressing down.
Place in oven for 20 mins. Remove from oven. Cut granola slab
in half and flip each side over separately with spatula. Bake for
another 20 mins, until golden brown.
Let granola cool completely before breaking into pieces.
Store in fridge in air-tight container.
Delicious served with natural yoghurt and mixed berries and
other fruits.
Cauliflower Breakfast Fried RiceRecipe / Lee Holmes
Cauliflower rice is super-simple to make, and offers a low-calorie,
gluten-free, low-carbohydrate and grain-free alternative to regular
rice and is great as a breakfast dish. You can make it the night before as
it tastes even better the next day. Just be sure when you’re blitzing the
cauliflower in the food processor that you don’t over-process it to avoid
cauliflower mush. As any stir-fry maker knows, the key to easy and
quick stir-frying is preparing all of your ingredients beforehand. Chop
up your ginger, mince your garlic, cut the carrots and dice your onions.
While I’ve chopped up my nitrate-free bacon rashers and chicken as my
source of protein (and deliciousness) here, feel free to swap it out with
seafood, tempeh or anything else you fancy. Make it your own.
Serves: 3–4
1 head cauliflower, roughlychopped into florets
5 rashers nitrate-freebacon, chopped
1 tbsp sesame or coconut oil+ extra as needed
3 eggs, whiskedLarge handful chopped
spring onions1 tbsp grated ginger3 cloves garlic, minced
500g boneless & skinlesschicken breasts, chopped
1 cup sliced carrots1 cup frozen peas6 anchovy fillets, chopped2 tbsp wheat-free tamari1 tbsp apple-cider vinegar1 tbsp lime juiceHandful coriander leaves +
extra to serve (optional)Sesame seeds, to serveLime wedges, to serve
Pulse cauliflower florets in food processor until they resemble rice.
Set aside.
Heat large wok over medium heat, then fry bacon until brown and
crispy. Set aside in bowl.
Add splash of sesame oil to wok, then add eggs, tilting wok to spread
evenly, and fry, without stirring, until cooked through. Remove from
wok and roll up, then cut into slices.
Add a little more oil to wok, increase heat to high, and stir-fry spring
onions, ginger and garlic for 1 min. Add chicken and cook, stirring, to
seal on all sides. Add carrot and stir-fry until just tender, then turn out
into bowl with chicken.
Add a little more oil to wok if needed, and add cauliflower rice.
Stir-fry for 3–5 mins until tender, then return all cooked ingredients
to wok, along with peas, anchovies, tamari, vinegar, lime juice and
coriander, if using.
Serve warm, topped with sesame seeds and extra coriander, with
lime wedges on side.
Chunky Almond Granola
Pho
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esCauliflower Breakfast Fried Rice
26 | EatWell
AVAILABLE AT ALL SUPERMARKETS
DELICIOUSLY GOOD FOR YOU CRUNCHY, TASTY SUPER SEED AND GRAIN CRACKERS, MADE FROM
OVER 75% SEEDS AND GRAINS.
Carmans_FP.indd 1Carmans_FP.indd 1 31/01/2020 8:49:54 AM31/01/2020 8:49:54 AM
AVAILABLE AT ALL SUPERMARKETS
DELICIOUSLY GOOD FOR YOU CRUNCHY, TASTY SUPER SEED AND GRAIN CRACKERS, MADE FROM
OVER 75% SEEDS AND GRAINS.
Nourishing Breakfast Bowl
Nourishing Breakfast BowlRecipe / Lee Holmes
This is the king of breakfast bowls, and you’ll feel like royalty
sitting down to this collection of vibrant ingredients first thing
in the morning. Loaded with greens, wholesome brown rice,
gorgeous orange sweet potato, satiating eggs and a super-tasty
tahini-based dressing, this is a great recipe for preparing food
mindfully and honouring yourself.
Serves: 2
1 sweet potato, peeled & sliced thinly lengthways
2 tbsp coconut oil, melted + extra as needed
Sea salt & freshly ground black pepper, to taste
2 heaped tbsp blanched almonds
2 cloves garlic, chopped2 spring onions, chopped2 cups sliced green beans1 bunch kale, stems & spines
removed, roughly choppedHandful baby spinach leaves2 eggs2 cups cooked brown rice½ cucumber, spiralised
into noodles
1 avocado, peeled & sliced2 sheets nori, torn, or handful
dried nori stripsToasted sesame seeds, for
sprinkling (optional)
Dressing¼ cup tahini¼ cup filtered water¼ cup lemon juiceZest 1 lemonFew drops liquid stevia or
sweetener of choice1½ tsp wheat-free tamari or
coconut aminos½ tsp ground turmeric¼ tsp ground gingerSalt & pepper
To make dressing, combine all ingredients in jar, seal tightly and
shake until combined.
Preheat oven to 220°C.
Place sweet potato in a roasting pan, drizzle over half coconut oil
and bake for 10–15 mins, until cooked. Season with salt and pepper.
Toast almonds in dry frying pan over medium heat and set aside.
Heat remaining coconut oil in frying pan over medium heat and
sauté garlic and spring onions for 1–2 mins. Add beans and kale
and stir-fry for 3–4 mins, until cooked through. Add spinach and
cook for 1–2 mins, until wilted. Move greens to one side of pan and
fry eggs to taste, adding a little more oil if needed.
In two wide shallow bowls, arrange brown rice, spiralised
cucumber, cooked greens and avocado, then top with almonds,
sweet potato, nori and a fried egg. Drizzle dressing over and
sprinkle with sesame seeds, if using, and pepper.
Pho
togr
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: Lee
Hol
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28 | EatWell
RECIPESbig breakfast
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Nourishing Breakfast Bowl
Nourishing Breakfast BowlRecipe / Lee Holmes
This is the king of breakfast bowls, and you’ll feel like royalty
sitting down to this collection of vibrant ingredients first thing
in the morning. Loaded with greens, wholesome brown rice,
gorgeous orange sweet potato, satiating eggs and a super-tasty
tahini-based dressing, this is a great recipe for preparing food
mindfully and honouring yourself.
Serves: 2
1 sweet potato, peeled & sliced thinly lengthways
2 tbsp coconut oil, melted + extra as needed
Sea salt & freshly ground black pepper, to taste
2 heaped tbsp blanched almonds
2 cloves garlic, chopped2 spring onions, chopped2 cups sliced green beans1 bunch kale, stems & spines
removed, roughly choppedHandful baby spinach leaves2 eggs2 cups cooked brown rice½ cucumber, spiralised
into noodles
1 avocado, peeled & sliced2 sheets nori, torn, or handful
dried nori stripsToasted sesame seeds, for
sprinkling (optional)
Dressing¼ cup tahini¼ cup filtered water¼ cup lemon juiceZest 1 lemonFew drops liquid stevia or
sweetener of choice1½ tsp wheat-free tamari or
coconut aminos½ tsp ground turmeric¼ tsp ground gingerSalt & pepper
To make dressing, combine all ingredients in jar, seal tightly and
shake until combined.
Preheat oven to 220°C.
Place sweet potato in a roasting pan, drizzle over half coconut oil
and bake for 10–15 mins, until cooked. Season with salt and pepper.
Toast almonds in dry frying pan over medium heat and set aside.
Heat remaining coconut oil in frying pan over medium heat and
sauté garlic and spring onions for 1–2 mins. Add beans and kale
and stir-fry for 3–4 mins, until cooked through. Add spinach and
cook for 1–2 mins, until wilted. Move greens to one side of pan and
fry eggs to taste, adding a little more oil if needed.
In two wide shallow bowls, arrange brown rice, spiralised
cucumber, cooked greens and avocado, then top with almonds,
sweet potato, nori and a fried egg. Drizzle dressing over and
sprinkle with sesame seeds, if using, and pepper.
Pho
togr
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Hol
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28 | EatWell
RECIPESbig breakfast
Pull-apart Green BreadRecipe / Lee Holmes
This outrageous green beauty has recently become a brand-new
staple in my supercharged kitchen. It’s the perfect pull-apart
bread to tear and share, and fantastic for a healthy and hearty
breakfast with an endless variety of toppings or leftovers.
Packed with greens and fresh herbs, it’s also a good sandwich
option, and one that’s simple to make. Experiment with your
favourite herbs and seasonings. I enjoy mine topped with
avocado, hummus and oven-roasted tomatoes.
Makes: 1 loaf
500g gluten-free self-raising flour
¼ tsp sea salt1½ tsp gluten-free
baking powder¼ tsp bicarbonate of sodaLarge handful baby
spinach leaves3 kale leaves, spines removedHandful chives, snipped
½ cup sunflower seeds + extra to decorate
2 tbsp chopped fresh thyme2 tbsp chopped fresh oregano3 eggs, whisked270mL coconut milk1 tsp lemon juice60g unsalted butter, melted1 tbsp apple-cider vinegar
Preheat oven to 175°C and line 9cm × 30cm loaf tin with
baking paper.
In large bowl, combine flour, salt, baking powder and
bicarbonate of soda.
Blitz spinach and kale in food processor (or chop finely) and add
to bowl, along with remaining ingredients, and mix thoroughly.
Spoon mixture into prepared loaf tin and level surface with
back of a spoon dipped in cold water.
Bake on middle shelf of oven for about 45 mins, until skewer
inserted in centre comes out clean. Halfway through cooking,
scatter extra sunflower seeds on top.
Turn out onto cake rack to cool, then serve with smashed
avocado, tomatoes and hummus.
Tip: This bread will keep for up to 1 week in an airtight container
in the fridge, or can be frozen for up to 1 month.
Pull-apart Green Bread
Packed with greens and fresh herbs, it’s
also a good sandwich option, and one that’s
simple to make.
EatWell | 29
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Pull-apart Green BreadRecipe / Lee Holmes
This outrageous green beauty has recently become a brand-new
staple in my supercharged kitchen. It’s the perfect pull-apart
bread to tear and share, and fantastic for a healthy and hearty
breakfast with an endless variety of toppings or leftovers.
Packed with greens and fresh herbs, it’s also a good sandwich
option, and one that’s simple to make. Experiment with your
favourite herbs and seasonings. I enjoy mine topped with
avocado, hummus and oven-roasted tomatoes.
Makes: 1 loaf
500g gluten-free self-raising flour
¼ tsp sea salt1½ tsp gluten-free
baking powder¼ tsp bicarbonate of sodaLarge handful baby
spinach leaves3 kale leaves, spines removedHandful chives, snipped
½ cup sunflower seeds+ extra to decorate
2 tbsp chopped fresh thyme2 tbsp chopped fresh oregano3 eggs, whisked270mL coconut milk1 tsp lemon juice60g unsalted butter, melted1 tbsp apple-cider vinegar
Preheat oven to 175°C and line 9cm × 30cm loaf tin with
baking paper.
In large bowl, combine flour, salt, baking powder and
bicarbonate of soda.
Blitz spinach and kale in food processor (or chop finely) and add
to bowl, along with remaining ingredients, and mix thoroughly.
Spoon mixture into prepared loaf tin and level surface with
back of a spoon dipped in cold water.
Bake on middle shelf of oven for about 45 mins, until skewer
inserted in centre comes out clean. Halfway through cooking,
scatter extra sunflower seeds on top.
Turn out onto cake rack to cool, then serve with smashed
avocado, tomatoes and hummus.
Tip: This bread will keep for up to 1 week in an airtight container
in the fridge, or can be frozen for up to 1 month.
Pull-apart Green Bread
Packed with greens and fresh herbs, it’s
also a good sandwich option, and one that’s
simple to make.
EatWell | 29
Berry BircherRecipe / Adam Guthrie
We think that Bircher muesli is one of
the best breakfasts you can put in your
body — it’s as delicious as a decadent
dessert and full of goodness.
Serves: 4
Muesli 2 cups raw oats4 cup frozen
mixed berries4 tbsp chia seeds2 tsp cinnamon1L soy milk
Toppings4 tsp hemp seeds24 whole almonds4 Brazil nuts
Mix all muesli ingredients in a bowl,
mixing well to combine. Cover and store in
the overnight. Alternatively, divide mixture
into small jars.
In the morning, remove from fridge,
divide into 4 bowls and add toppings. Pour
over a little more soy milk if desired. Pho
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30 | EatWell
RECIPESbig breakfast
English Baked Beans on ToastRecipe / Adam Guthrie
Tinned baked beans are full of sugar and salt.
Once you’ve tried this recipe, you won’t buy tinned
beans ever again!
Serves: 8 cups
2 cups finely chopped carrot
2 cups finely chopped celery
4 cloves garlic, crushed2 × 400g tins diced
tomatoes5 tbsp tomato sauce2 tbsp coconut sugar
½ tbsp vegan Worcestershire sauce
1 tbsp cornflour + dash water
500mL water9 cups cooked navy
beans (see note)2 tsp saltGluten-free toast
Heat saucepan over medium heat and add carrots and
celery, stirring. Turn heat to very low, add garlic and
stir. Cover and cook until very soft, about 20–25 mins.
Remove lid, add tomatoes, tomato sauce, coconut
sugar and Worcestershire sauce and stir. Simmer for
5 mins, then purée in blender until smooth and pour
back into pan.
Mix cornflour with a little water, and add to tomato mix.
Add 500mL water and stir until sauce boils and
thickens. Add beans and simmer for 15 mins, then add
salt and stir.
Serve immediately or store in fridge or freezer.
Note: Navy beans are also called white beans; buy them
dried, then soak overnight and cook. For this recipe you
can replace them with tinned cannellini beans.
English Baked Beans on Toast
Berry Bircher
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Berry BircherRecipe / Adam Guthrie
We think that Bircher muesli is one of
the best breakfasts you can put in your
body — it’s as delicious as a decadent
dessert and full of goodness.
Serves: 4
Muesli 2 cups raw oats4 cup frozen
mixed berries4 tbsp chia seeds2 tsp cinnamon1L soy milk
Toppings4 tsp hemp seeds24 whole almonds4 Brazil nuts
Mix all muesli ingredients in a bowl,
mixing well to combine. Cover and store in
the overnight. Alternatively, divide mixture
into small jars.
In the morning, remove from fridge,
divide into 4 bowls and add toppings. Pour
over a little more soy milk if desired. Pho
togr
aphy
: Ada
m G
uthr
ie
30 | EatWell
RECIPESbig breakfast
English Baked Beans on ToastRecipe / Adam Guthrie
Tinned baked beans are full of sugar and salt.
Once you’ve tried this recipe, you won’t buy tinned
beans ever again!
Serves: 8 cups
2 cups finely chopped carrot
2 cups finely chopped celery
4 cloves garlic, crushed2 × 400g tins diced
tomatoes5 tbsp tomato sauce2 tbsp coconut sugar
½ tbsp vegan Worcestershire sauce
1 tbsp cornflour + dash water
500mL water9 cups cooked navy
beans (see note)2 tsp saltGluten-free toast
Heat saucepan over medium heat and add carrots and
celery, stirring. Turn heat to very low, add garlic and
stir. Cover and cook until very soft, about 20–25 mins.
Remove lid, add tomatoes, tomato sauce, coconut
sugar and Worcestershire sauce and stir. Simmer for
5 mins, then purée in blender until smooth and pour
back into pan.
Mix cornflour with a little water, and add to tomato mix.
Add 500mL water and stir until sauce boils and
thickens. Add beans and simmer for 15 mins, then add
salt and stir.
Serve immediately or store in fridge or freezer.
Note: Navy beans are also called white beans; buy them
dried, then soak overnight and cook. For this recipe you
can replace them with tinned cannellini beans.
English Baked Beans on Toast
Berry Bircher
Mushroom, Tomato, Avocado & Greens on Sourdough ToastRecipe / Adam Guthrie
You can still enjoy a big Sunday brekkie on a whole-
food plant-based diet. It’s delicious, nutritious and
will make you feel light and energetic.
Serves: 2
16 button mushrooms, cut into quarters
2 tomatoes, cut in half2 garlic cloves, chopped1 tbsp water4 cups baby spinach
½ avocado, sliced4 slices wholemeal
or rye sourdough, toasted
½ lemon, cut in twoSalt & pepper
Heat saucepan and add mushrooms and
tomatoes and cook until mushrooms are golden.
Add garlic and water. Remove mushrooms from
saucepan. Turn tomatoes over, add spinach and
cook until slightly wilted.
Serve all ingredients on the toast with salt and
pepper and a squeeze of lemon over the top.
Mushroom, Tomato, Avocado & Greens on
Sourdough Toast
EatWell | 31
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Mushroom, Tomato, Avocado & Greenson Sourdough ToastRecipe / Adam Guthrie
You can still enjoy a big Sunday brekkie on a whole-
food plant-based diet. It’s delicious, nutritious and
will make you feel light and energetic.
Serves: 2
16 button mushrooms, cut into quarters
2 tomatoes, cut in half2 garlic cloves, chopped1 tbsp water4 cups baby spinach
½ avocado, sliced4 slices wholemeal
or rye sourdough, toasted
½ lemon, cut in twoSalt & pepper
Heat saucepan and add mushrooms and
tomatoes and cook until mushrooms are golden.
Add garlic and water. Remove mushrooms from
saucepan. Turn tomatoes over, add spinach and
cook until slightly wilted.
Serve all ingredients on the toast with salt and
pepper and a squeeze of lemon over the top.
Mushroom, Tomato, Avocado & Greens on
Sourdough Toast
EatWell | 31
Carman’s Super Seed & Grain Crackers are made from over 75 per cent natural seeds and grains, making them as healthy
as they are delicious. The three gorgeous gourmet fl avours — Rosemary & Sea Salt, Ancient Grain & Cracked Pepper,
and Pepita & Poppyseed — are all gluten-free, vegan and low FODMAP certifi ed, with absolutely no added sugar or added
nuts. They are available in supermarkets Australia-wide.For more information visit carmanskitchen.com.au
Carman's
Broad Bean & Pea Dip
Broad Bean & Pea DipRecipe / Carman’s
Serves: 4
270g broad beans, fresh or frozen, podded
½ cup frozen peas, cooked in boiling water for 3 mins or until soft
½ garlic clove, finely chopped1 tbsp lemon juice2 tbsp extra-virgin olive oil
½ tsp ground cumin10 mint leaves3 tbsp roughly chopped parsley2 tbsp Greek yoghurtGenerous pinch salt1 packet Carman’s Super Seed
& Grain Crackers
Cook broad beans in boiling water for 3—5 mins or until soft. Strain
and then cool under cold water. If using fresh beans, squeeze each
bean from its skin.
Place all ingredients except crackers in food processor and blitz to
desired consistency. Add water if mixture is too thick.
Serve with Carman’s Super Seed & Grain Crackers.
32 | EatWell
RECIPES MADE WITHcarman’s products
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Carman’s Super Seed & Grain Crackers are made from over 75 per cent natural seeds and grains, making them as healthy
as they are delicious. The three gorgeous gourmet fl avours — Rosemary & Sea Salt, Ancient Grain & Cracked Pepper,
and Pepita & Poppyseed — are all gluten-free, vegan and low FODMAP certifi ed, with absolutely no added sugar or added
nuts. They are available in supermarkets Australia-wide.For more information visit carmanskitchen.com.au
Carman's
Broad Bean & Pea Dip
Broad Bean & Pea DipRecipe / Carman’s
Serves: 4
270g broad beans, fresh or frozen, podded
½ cup frozen peas, cooked in boiling water for 3 mins or until soft
½ garlic clove, finely chopped1 tbsp lemon juice2 tbsp extra-virgin olive oil
½ tsp ground cumin10 mint leaves3 tbsp roughly chopped parsley2 tbsp Greek yoghurtGenerous pinch salt1 packet Carman’s Super Seed
& Grain Crackers
Cook broad beans in boiling water for 3—5 mins or until soft. Strain
and then cool under cold water. If using fresh beans, squeeze each
bean from its skin.
Place all ingredients except crackers in food processor and blitz to
desired consistency. Add water if mixture is too thick.
Serve with Carman’s Super Seed & Grain Crackers.
32 | EatWell
RECIPES MADE WITHcarman’s products
Pickled Cucumber
Pickled Pumpkin with Crackers & Tahini Dressing
Pickled CucumberRecipe / Carman’s
Serves: 4
½ cup white wine vinegar4 tbsp water½ tsp salt2 tbsp white sugar1 Lebanese cucumber
¼ tsp yellow mustard seeds1 tbsp finely chopped dill1 packet Carman’s Super Seed
& Grain Crackers
Combine all ingredients except cucumber, mustard seeds, dill
and crackers into small saucepan and bring to gentle boil.
While liquid is boiling, finely slice cucumber.
Allow liquid to cool, then pour over cucumber, adding
mustard seeds and dill 10 mins before serving.
Serve with Carman’s Super Seed & Grain Crackers.
Pickled Pumpkin with Crackers & Tahini DressingRecipe / Carman’s
Serves: 4 as a side
Pumpkin220g white sugar750mL white wine4 tsp coriander seeds2 sticks cinnamon2 tsp cumin seeds¼ tsp dried chilli flakes10 sprigs lemon thyme1kg butternut or jap pumpkin1 cup hazelnuts, skin on250g punnet cherry
tomatoes, halvedSalt & pepper, to tasteExtra-virgin olive oil
1½ cups watercress1 cup spinach8–10 Carman’s Rosemary &
Sea Salt Super Seed & Grain Crackers, broken up
2 tbsp mint leaves
Tahini Yoghurt Dressing1 cup Greek yoghurt½ clove garlic, minced1½ tbsp lemon juice2 tbsp tahiniPinch saltCracked pepper, to taste
Combine sugar, wine, coriander seeds, cinnamon sticks,
cumin seeds, chilli flakes and lemon thyme in heavy-based
non-stick pan.
Bring to gentle boil, stirring once or twice to ensure sugar
is dissolved. Leave to simmer gently while cutting pumpkin.
Cut pumpkin in half and scoop out seeds. Slice into wedges
approx. 1cm thick — the slices must be thin to ensure liquid
pickles pumpkin adequately.
Reduce heat and add pumpkin to pan in single layer. Place
baking paper over and cover with lid.
Cook for approximately 1 hr on low simmer, until tender.
Remove from heat and allow pumpkin to cool in pan.
While pumpkin is cooling, preheat oven to 180°C.
Make tahini yoghurt dressing by whisking all ingredients
together. Dilute with small amount of water if too thick.
Spread hazelnuts onto baking tray and roast for 7 mins.
Set aside to cool and reduce oven to 150°C.
Line tray with baking paper and place cherry tomatoes cut
side down. Season lightly with salt, pepper and extra-virgin
olive oil. Roast for 20 mins or until lightly softened.
Combine spinach leaves and watercress and divide
between 4 serving bowls. Lay pumpkin segments and
cherry tomatoes on each bowl. Scatter mint leaves, roasted
hazelnuts and crackers over salads then top with tahini
yoghurt dressing.
EatWell | 33
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Pickled Cucumber
Pickled Pumpkin with Crackers & Tahini Dressing
Pickled CucumberRecipe / Carman’s
Serves: 4
½ cup white wine vinegar4 tbsp water½ tsp salt2 tbsp white sugar1 Lebanese cucumber
¼ tsp yellow mustard seeds1 tbsp finely chopped dill1 packet Carman’s Super Seed
& Grain Crackers
Combine all ingredients except cucumber, mustard seeds, dill
and crackers into small saucepan and bring to gentle boil.
While liquid is boiling, finely slice cucumber.
Allow liquid to cool, then pour over cucumber, adding
mustard seeds and dill 10 mins before serving.
Serve with Carman’s Super Seed & Grain Crackers.
Pickled Pumpkin with Crackers & Tahini DressingRecipe / Carman’s
Serves: 4 as a side
Pumpkin220g white sugar750mL white wine4 tsp coriander seeds2 sticks cinnamon2 tsp cumin seeds¼ tsp dried chilli flakes10 sprigs lemon thyme1kg butternut or jap pumpkin1 cup hazelnuts, skin on250g punnet cherry
tomatoes, halvedSalt & pepper, to tasteExtra-virgin olive oil
1½ cups watercress1 cup spinach8–10 Carman’s Rosemary &
Sea Salt Super Seed & Grain Crackers, broken up
2 tbsp mint leaves
Tahini Yoghurt Dressing1 cup Greek yoghurt½ clove garlic, minced1½ tbsp lemon juice2 tbsp tahiniPinch saltCracked pepper, to taste
Combine sugar, wine, coriander seeds, cinnamon sticks,
cumin seeds, chilli flakes and lemon thyme in heavy-based
non-stick pan.
Bring to gentle boil, stirring once or twice to ensure sugar
is dissolved. Leave to simmer gently while cutting pumpkin.
Cut pumpkin in half and scoop out seeds. Slice into wedges
approx. 1cm thick — the slices must be thin to ensure liquid
pickles pumpkin adequately.
Reduce heat and add pumpkin to pan in single layer. Place
baking paper over and cover with lid.
Cook for approximately 1 hr on low simmer, until tender.
Remove from heat and allow pumpkin to cool in pan.
While pumpkin is cooling, preheat oven to 180°C.
Make tahini yoghurt dressing by whisking all ingredients
together. Dilute with small amount of water if too thick.
Spread hazelnuts onto baking tray and roast for 7 mins.
Set aside to cool and reduce oven to 150°C.
Line tray with baking paper and place cherry tomatoes cut
side down. Season lightly with salt, pepper and extra-virgin
olive oil. Roast for 20 mins or until lightly softened.
Combine spinach leaves and watercress and divide
between 4 serving bowls. Lay pumpkin segments and
cherry tomatoes on each bowl. Scatter mint leaves, roasted
hazelnuts and crackers over salads then top with tahini
yoghurt dressing.
EatWell | 33
Table of Plenty’s Balance+ Muesli is a delicious low-FODMAP, fruit-free cereal ideal for helping to manage irritable bowel syndrome (IBS) and
balance your digestion. A blend of toasted almonds, coconut and seeds with a hint of vanilla and cinnamon, it’s a perfect way to
start your day — especially if you’re following the low-FODMAP diet. The following three
recipes are FODMAP-friendly. Table of Plenty’s Balance+ Muesli is available in Woolworths.
For more information visit tableofplenty.com.au
Table of Plenty
Balance+ Muesli & Blueberry CheesecakesRecipe / @thatlofolife for Table of Plenty
Makes: 9 cheesecakes
½ cup macadamias1 cup Table of Plenty
Balance Plus Muesli1 tbsp coconut oil250g lactose-free
cream cheese
¼ cup rice-malt syrup 1 cup frozen blueberries1 leaf gelatine
Soak macadamias in boiling water for 30 mins to soften.
Preheat oven to 180°C fan-forced and gre°ase 9 holes
of standard muffin tin.
Combine Table of Plenty Balance Plus Muesli and
melted coconut oil until it forms a coarse crumb.
Press mixture into muffin tin and flatten with spoon.
Bake for 10 mins or until golden.
While bases are cooling, drain macadamias and add to
food processor with cream cheese, rice-malt syrup and
frozen blueberries. Process on high until mixture is as
smooth as possible.
Prepare the gelatine according to packet instructions
and stir through cheesecake mixture.
Pour mixture on top of bases and place in fridge for
around 90 mins to set.
Balance+ Muesli & Blueberry Cheesecakes
34 | EatWell
RECIPES MADE WITHtable of plenty products
EWL029_034-035 SR Table Of Plenty.indd 34EWL029_034-035 SR Table Of Plenty.indd 34 31/01/2020 11:17:32 AM31/01/2020 11:17:32 AM
Table of Plenty’s Balance+ Muesli is a deliciouslow-FODMAP, fruit-free cereal ideal for helpingto manage irritable bowel syndrome (IBS) and
balance your digestion. A blend of toastedalmonds, coconut and seeds with a hint ofvanilla and cinnamon, it’s a perfect way to
start your day — especially if you’re followingthe low-FODMAP diet. The following three
recipes are FODMAP-friendly. Table of Plenty’sBalance+ Muesli is available in Woolworths.
For more information visit tableofplenty.com.au
Table of Plenty
Balance+ Muesli & Blueberry CheesecakesRecipe / @thatlofolife for Table of Plenty
Makes: 9 cheesecakes
½ cup macadamias1 cup Table of Plenty
Balance Plus Muesli1 tbsp coconut oil250g lactose-free
cream cheese
¼ cup rice-malt syrup 1 cup frozen blueberries1 leaf gelatine
Soak macadamias in boiling water for 30 mins to soften.
Preheat oven to 180°C fan-forced and gre°ase 9 holes
of standard muffin tin.
Combine Table of Plenty Balance Plus Muesli and
melted coconut oil until it forms a coarse crumb.
Press mixture into muffin tin and flatten with spoon.
Bake for 10 mins or until golden.
While bases are cooling, drain macadamias and add to
food processor with cream cheese, rice-malt syrup and
frozen blueberries. Process on high until mixture is as
smooth as possible.
Prepare the gelatine according to packet instructions
and stir through cheesecake mixture.
Pour mixture on top of bases and place in fridge for
around 90 mins to set.
Balance+ Muesli & Blueberry Cheesecakes
34 | EatWell
RECIPES MADE WITHtable of plenty products
Chunky & Nutty Balance+ Muesli BarsRecipe / @amaratruong for Table of Plenty
Serves: 8
1 cup Table of Plenty Balance Plus Muesli
½ cup puffed rice½ cup oats¼ cup walnuts¼ cup pepitas
¼ cup sunflower seeds1 tsp ground cinnamonPinch salt⅓ cup coconut oil3 tbsp peanut butter2–3 tbsp rice-malt syrup
Preheat oven to 160ºC
fan-forced.
Mix dry ingredients
in bowl.
Melt coconut oil, peanut
butter and rice-malt syrup
in microwave or on stove top
and stir to combine.
Add wet ingredients to
dry and mix well. Add extra
sweetener or peanut butter
to taste.
Line baking tray and press in
mixture as firmly as possible.
Bake for 15–20 mins or until
golden brown. Allow to cool,
then slice into bars.
Choc Protein Pancakes
Chunky & Nutty Balance+ Muesli Bars
Choc Protein PancakesRecipe / @pursuitofh ealth for Table of Plenty
Serves: 4
¼ cup rolled oats¼ cup Table of Plenty
Balance Plus Muesli1 cup almond milk
1 tbsp cacao powder1 banana1 tsp baking powder
Blend oats and Table of Plenty Balance
Plus Muesli into flour-like consistency in food
processor.
Add almond milk, cacao, banana and
baking powder into processor and blend until
well combined.
Cook pancakes on a non-stick pan on
medium heat.
Serve with your favourite toppings.
EatWell | 35
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Chunky & Nutty Balance+ Muesli BarsRecipe / @amaratruong for Table of Plenty
Serves: 8
1 cup Table of PlentyBalance Plus Muesli
½ cup puffed rice½ cup oats¼ cup walnuts¼ cup pepitas
¼ cup sunflower seeds1 tsp ground cinnamonPinch salt⅓ cup coconut oil3 tbsp peanut butter2–3 tbsp rice-malt syrup
Preheat oven to 160ºC
fan-forced.
Mix dry ingredients
in bowl.
Melt coconut oil, peanut
butter and rice-malt syrup
in microwave or on stove top
and stir to combine.
Add wet ingredients to
dry and mix well. Add extra
sweetener or peanut butter
to taste.
Line baking tray and press in
mixture as firmly as possible.
Bake for 15–20 mins or until
golden brown. Allow to cool,
then slice into bars.
Choc ProteinPancakes
Chunky & Nutty Balance+Muesli Bars
Choc Protein PancakesRecipe / @pursuitofhealth for Table of Plenty
Serves: 4
¼ cup rolled oats¼ cup Table of Plenty
Balance Plus Muesli1 cup almond milk
1 tbsp cacao powder1 banana1 tsp baking powder
Blend oats and Table of Plenty Balance
Plus Muesli into flour-like consistency in food
processor.
Add almond milk, cacao, banana and
baking powder into processor and blend until
well combined.
Cook pancakes on a non-stick pan on
medium heat.
Serve with your favourite toppings.
EatWell | 35
Fry-ups have a bad health reputation when it comes to health even though they may taste delicious. We’ve revisited the fry up to include good foods cooked in the right oils at the appropriate temperatures so you can
enjoy all the taste of a fry-up without the guilt. Get the frying pan out and cook up our: crusted caulifl ower steaks; vego bolognaise; frypan curry; black pepper garlic tempeh; vegan san choy bow; green bean and
quinoa stir fry; bean and corn quesadilla; or spiced caulifl ower with preserved lemon.
From the frying pan
Crusted Cauliflower
Steaks
Crusted Caulifl ower SteaksRecipe / Keira Rumble
Whether you are vegan or flexitarian, this recipe is for you.
Serves: 4
1 whole cauliflower¼ cup nutritional yeast¼ cup hemp seeds¼ cup almond meal1 tbsp onion powder1 tsp ground cumin1 tsp smoked paprika1 tsp chilli flakesBig pinch salt
Big pinch cracked pepper¼ cup olive oil
Tahini Dressing¼ cup tahiniJuice ½ lemon1 tsp olive oil or flaxseed oil1 tsp onion powder1 tsp garlic powder½ cup warm waterSalt & pepper, to taste
Preheat oven to 210°C and line baking
tray with baking paper.
Cut cauliflower downwards into thick
steaks (if florets break off, bake them
next to steaks).
Place nutritional yeast in small bowl
and gently crush into fine flakes with
back of spoon.
Add remaining ingredients (excluding
olive oil) and mix thoroughly.
Drizzle cauliflower steak with olive
oil (or use brush to brush oil across
cauliflower). Massage in so it is
completely covered with oil. Sprinkle
yeast “crumb” over cauliflower steak until
completely covered.
Repeat on other side. This process
resembles eggless schnitzel crumbing.
Once covered, place in oven for 20 mins,
then flip over and bake for 15–20 mins
on other side, or until stalk is tender and
cauliflower has a beautiful golden crust.
To make tahini dressing, whisk all
ingredients together in small bowl until
desired consistency is reached. Drizzle
over caulifower.
Roasted Pumpkin & Goat’s Cheese FrittataRecipe / Keira Rumble
The whole family will love this delicious recipe!
Serves: 4
½ red onion, roughly diced
6 garlic cloves, crushed½ Jap pumpkin, roughly
cut into 3–4cm chunks8 eggs1 cup almond milk1 tbsp onion powder
1 tbsp garlic powder1 zucchini, roughly
choppedPinch saltPinch pepper½ punnet cherry tomatoes¼ cup coconut oil50–100g goat’s cheese
Preheat oven to 220°C.
In oven-safe frying pan roast onion, garlic and
pumpkin for 15–20 mins.
Once cooked, carefully remove pan and leave to cool
for 10 mins.
Meanwhile, whisk eggs in bowl until fluffy and add
almond milk.
Place frying pan over medium heat, pour in eggs and
remaining ingredients (excluding goat’s cheese) and
cook for 5 mins. Once base has started to cook through,
place goat’s cheese over mixture and return to oven for
20 mins or until golden and puffed up. Serve at once.
Pho
togr
aphy
: Kei
ra R
umbl
e
36 | EatWell
RECIPESfrom the frypan
EWL029_036-045 CR From The Frying Pan.indd 36EWL029_036-045 CR From The Frying Pan.indd 36 31/01/2020 11:18:04 AM31/01/2020 11:18:04 AM
Fry-ups have a bad health reputation when it comes to health even though they may taste delicious. We’ve revisited the fry up to include good foods cooked in the right oils at the appropriate temperatures so you can
enjoy all the taste of a fry-up without the guilt. Get the frying pan out and cook up our: crusted cauliflower steaks; vego bolognaise; frypan curry; black pepper garlic tempeh; vegan san choy bow; green bean and
quinoa stir fry; bean and corn quesadilla; or spiced cauliflower with preserved lemon.
From the frying pan
Crusted Cauliflower
Steaks
Crusted Cauliflower SteaksRecipe / Keira Rumble
Whether you are vegan or flexitarian, this recipe is for you.
Serves: 4
1 whole cauliflower¼ cup nutritional yeast¼ cup hemp seeds¼ cup almond meal1 tbsp onion powder1 tsp ground cumin1 tsp smoked paprika1 tsp chilli flakesBig pinch salt
Big pinch cracked pepper¼ cup olive oil
Tahini Dressing¼ cup tahiniJuice ½ lemon1 tsp olive oil or flaxseed oil1 tsp onion powder1 tsp garlic powder½ cup warm waterSalt & pepper, to taste
Preheat oven to 210°C and line baking
tray with baking paper.
Cut cauliflower downwards into thick
steaks (if florets break off, bake them
next to steaks).
Place nutritional yeast in small bowl
and gently crush into fine flakes with
back of spoon.
Add remaining ingredients (excluding
olive oil) and mix thoroughly.
Drizzle cauliflower steak with olive
oil (or use brush to brush oil across
cauliflower). Massage in so it is
completely covered with oil. Sprinkle
yeast “crumb” over cauliflower steak until
completely covered.
Repeat on other side. This process
resembles eggless schnitzel crumbing.
Once covered, place in oven for 20 mins,
then flip over and bake for 15–20 mins
on other side, or until stalk is tender and
cauliflower has a beautiful golden crust.
To make tahini dressing, whisk all
ingredients together in small bowl until
desired consistency is reached. Drizzle
over caulifower.
Roasted Pumpkin & Goat’s Cheese FrittataRecipe / Keira Rumble
The whole family will love this delicious recipe!
Serves: 4
½ red onion, roughly diced
6 garlic cloves, crushed½ Jap pumpkin, roughly
cut into 3–4cm chunks8 eggs1 cup almond milk1 tbsp onion powder
1 tbsp garlic powder1 zucchini, roughly
choppedPinch saltPinch pepper½ punnet cherry tomatoes¼ cup coconut oil50–100g goat’s cheese
Preheat oven to 220°C.
In oven-safe frying pan roast onion, garlic and
pumpkin for 15–20 mins.
Once cooked, carefully remove pan and leave to cool
for 10 mins.
Meanwhile, whisk eggs in bowl until fluffy and add
almond milk.
Place frying pan over medium heat, pour in eggs and
remaining ingredients (excluding goat’s cheese) and
cook for 5 mins. Once base has started to cook through,
place goat’s cheese over mixture and return to oven for
20 mins or until golden and puffed up. Serve at once.
Pho
togr
aphy
: Kei
ra R
umbl
e
36 | EatWell
RECIPESfrom the frypan
Roasted Pumpkin & Goat’s Cheese Frittata
EatWell | 37
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Roasted Pumpkin & Goat’s Cheese Frittata
EatWell | 37
Spiced Caulifl ower with Preserv ed LemonRecipe / Meg Thompson
This delicious dish lives and dies by the quality of the curry powder.
If you don’t have any on hand that is relatively fresh, treat yourself
to sourcing a new blend that hits your desired spice level. I used
a delicious Middle Eastern baharat — yum! Ras-el-hanout is also
a wonderful spice mix to use.
Serves: 3–4
650g cauliflower, cut into chunks1 small red onion, peeled & sliced1 tsp curry powder1½–2 tsp finely chopped
preserved lemon
Big handful fresh coriander leaves, roughly chopped
Big handful fresh basil or parsley leaves, roughly chopped
Blitz cauliflower in food processor until roughly the size of rice.
Add around 1 tbsp olive oil to large frying pan and add onion.
Cook for a few mins until soft.
Add curry powder and cook for 1 min until fragrant, then add
cauliflower, stirring to coat in spices. Cook for a few mins until it
begins to soften.
Stir through preserved lemon and cook for another couple of mins.
Remove from heat, add chopped herbs, stir and adjust seasoning to
taste, adding a little salt and pepper if needed.
Vego BolognaiseRecipe / Keira Rumble
Looking for a quick and easy meal? This Vego Bolognaise recipe is
a winner for the whole family. Why not try it out tonight?
Serves: 4
1 onion, diced½ tbsp olive oil 6 cloves garlic, crushed½ cup red wine1 carrot, roughly cut2 celery stalks, roughly cut2 × 400g tins lentils
1 × 400g tin tomatoes200mL vegetable stock2 tbsp tomato paste4 bay leaves3 sprigs rosemary100g green olives, pitted
In frying pan over medium heat sauté onion in olive oil for 3–5 mins.
Once translucent, add garlic and cook for 1 min.
Add red wine and stir for 1 min.
Add remaining ingredients and cook for 30–40 mins.
Serve with baby spinach or zucchini noodles.
Vego Bolognaise
Spiced Cauliflower with Preserv ed Lemon
Black Pepper Garlic Tempeh P
hoto
grap
hy: K
eira
Rum
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Meg
Tho
mps
on
Black Pepper Garlic TempehRecipe / Meg Thompson
I love this little dish because it really packs a flavour punch! Not to
mention the protein, iron and magnesium from the star ingredient —
tempeh. Feel free to substitute tofu if you prefer.
Serves: 3
2 tbsp olive oil8 cloves garlic, peeled
& choppedGood pinch salt1 small brown onion, peeled
& sliced
150g marinated tempeh, sliced into finger-sized strips
1 tbsp tamari½ tsp freshly ground
black pepper1 spring onion, chopped
Place frying pan over low heat and add oil, garlic, salt and onion and
cook for around 15 mins, stirring until onion is soft.
Increase heat to medium and add tempeh, cooking on each side
until golden.
Add tamari and black pepper, stirring to combine.
Remove from heat and serve topped with spring onion for garnish
alongside extra vegetables or your favourite grain.
38 | EatWell
RECIPESfrom the frypan
EWL029_036-045 CR From The Frying Pan.indd 38EWL029_036-045 CR From The Frying Pan.indd 38 31/01/2020 9:25:20 AM31/01/2020 9:25:20 AM
Spiced Cauliflower with Preserved LemonRecipe / Meg Thompson
This delicious dish lives and dies by the quality of the curry powder.
If you don’t have any on hand that is relatively fresh, treat yourself
to sourcing a new blend that hits your desired spice level. I used
a delicious Middle Eastern baharat — yum! Ras-el-hanout is also
a wonderful spice mix to use.
Serves: 3–4
650g cauliflower, cut into chunks1 small red onion, peeled & sliced1 tsp curry powder1½–2 tsp finely chopped
preserved lemon
Big handful fresh corianderleaves, roughly chopped
Big handful fresh basil or parsleyleaves, roughly chopped
Blitz cauliflower in food processor until roughly the size of rice.
Add around 1 tbsp olive oil to large frying pan and add onion.
Cook for a few mins until soft.
Add curry powder and cook for 1 min until fragrant, then add
cauliflower, stirring to coat in spices. Cook for a few mins until it
begins to soften.
Stir through preserved lemon and cook for another couple of mins.
Remove from heat, add chopped herbs, stir and adjust seasoning to
taste, adding a little salt and pepper if needed.
Vego BolognaiseRecipe / Keira Rumble
Looking for a quick and easy meal? This Vego Bolognaise recipe is
a winner for the whole family. Why not try it out tonight?
Serves: 4
1 onion, diced½ tbsp olive oil 6 cloves garlic, crushed½ cup red wine1 carrot, roughly cut2 celery stalks, roughly cut2 × 400g tins lentils
1 × 400g tin tomatoes200mL vegetable stock2 tbsp tomato paste4 bay leaves3 sprigs rosemary100g green olives, pitted
In frying pan over medium heat sauté onion in olive oil for 3–5 mins.
Once translucent, add garlic and cook for 1 min.
Add red wine and stir for 1 min.
Add remaining ingredients and cook for 30–40 mins.
Serve with baby spinach or zucchini noodles.
Vego Bolognaise
Spiced Cauliflowerwith PreservedLemon
Black PepperGarlic Tempeh P
hoto
grap
hy: K
eira
Rum
ble,
Meg
Tho
mps
on
Black Pepper Garlic TempehRecipe / Meg Thompson
I love this little dish because it really packs a flavour punch! Not to
mention the protein, iron and magnesium from the star ingredient —
tempeh. Feel free to substitute tofu if you prefer.
Serves: 3
2 tbsp olive oil8 cloves garlic, peeled
& choppedGood pinch salt1 small brown onion, peeled
& sliced
150g marinated tempeh, sliced into finger-sized strips
1 tbsp tamari½ tsp freshly ground
black pepper1 spring onion, chopped
Place frying pan over low heat and add oil, garlic, salt and onion and
cook for around 15 mins, stirring until onion is soft.
Increase heat to medium and add tempeh, cooking on each side
until golden.
Add tamari and black pepper, stirring to combine.
Remove from heat and serve topped with spring onion for garnish
alongside extra vegetables or your favourite grain.
38 | EatWell
RECIPESfrom the frypan
Classic Deluxe 110cmProfessional+ FX 90cm Elise 110cm
Your Kitchen Your StyleYour Choice
Classic 90cm Induction
With over 100 diff erent combinations to choose from, there’s a Falcon cooker to suit your kitchen and cooking style.
1800 685 899 • andico.com.au
Product shown: Nexus 110cm
MADE
IN GREAT BRITAIN
S I N C E 1 8 3 0
Andico_FP.indd 1Andico_FP.indd 1 31/01/2020 8:50:40 AM31/01/2020 8:50:40 AM
Classic Deluxe 110cmProfessional+ FX 90cm Elise 110cm
Your Kitchen Your StyleYour Choice
Classic 90cm Induction
With over 100 diff erent combinations to choose from, there’s aFalcon cooker to suit your kitchen and cooking style.
1800 685 899 • andico.com.au
Product shown: Nexus 110cm
MADE
IN GREAT BRITAIN
S I N C E 1 8 3 0
Almond Butter Tempeh Stir-FryRecipe / Lisa Guy
This tasty vegan stir-fry is packed with plant-based protein which
supplies the body with essential amino acids needed to build and
repair the body. Protein also helps keep you more satisfied after
eating and helps balance blood sugar levels.
Serves: 3–4
Cauliflower RiceSmall cauliflower, cut
into large piecesSea salt, to season
Marinade¼ cup almond butter1 tbsp sesame oil¼ cup coconut aminos or tamari1 heaped tsp maple syrup1 tbsp grated ginger (or ½
heaped tsp ground ginger)Juice ½ lime¼ cup water or coconut milk
200g tempeh, cut into small dice
To ServeSesame oil1 small onion, finely choppedSmall head of broccoli, cut
into small florets1 large carrot, dicedLarge handful kale, ribs
removed & thinly slicedHandful toasted cashews,
roughly choppedCooked greens
Preheat oven to 200°C and line baking tray with baking paper.
To make cauliflower rice, place cauliflower pieces in food
processor and pulse until consistency of rice.
Cover tray with cauliflower rice and season with sea salt. Place in
oven for 20 mins and toss after 10 mins.
In medium bowl, combine all marinade ingredients and mix well.
Add tempeh and place in fridge covered for 1 hr or overnight.
Heat sesame oil in medium frying pan over medium heat. Add
onion and cook for 3 mins, then add broccoli, carrot and kale and
cook for further 4 mins.
Add tempeh and cook until tempeh is heated through.
Serve stir-fry with cauliflower rice, topped with fresh herbs
and cashews. Keep any leftover marinade to drizzle over stir-fry.
Delicious served with steamed greens.
Frypan Curry
RECIPESfrom the frypan
Almond Butter Tempeh Stir-Fry
Pho
togr
aphy
: Meg
Tho
mps
on, L
isa
Guy
Frypan CurryRecipe / Meg Thompson
This is a slightly different take on a curry in that you do a lot of the
prep work first, and then it all comes together at the end. Endlessly
versatile, substitute in any protein you like — I’ve used prawns, but you
could use tofu, chicken or fish.
Serves: 3–4
1 small eggplant, cut into 1cm slices then into finger-sized strips
1 red capsicum, sliced into large strips
1 small zucchini, sliced into 1–2cm slices
12 prawns or 200g firm tofu or protein of choice
1 tbsp olive oil1 tbsp green curry paste1 cup coconut milk
1–2 kaffir lime leaves½ stick lemongrass, bruised½ bunch Asian green vegetables
of choice½ bunch spring onions, cut into
8–10cm lengths½ cup cashewsLarge handful baby corn1 tsp fish sauceChilli, to taste½ bunch coriander leavesHandful basil leaves (optional)
Sprinkle eggplant with a little salt
and set aside.
Heat frying pan to medium-high
and add a little oil. Lay strips of
eggplant in pan and cook until soft
and cooked on one side. Flip and
cook other side, then set aside.
Repeat with capsicum, zucchini
and prawns or protein of choice.
Meanwhile, place 1 tbsp olive
oil and curry paste in small
saucepan. Cook over medium
heat until fragrant and then add
coconut milk, kaffir lime leaves,
lemongrass and ½ cup water.
Simmer over low heat for 10–15
mins to let flavours mingle.
Optionally, set curry aside until
just before mealtime — even
preparing it the day before if
desired.
When ready to prepare meal,
heat frying pan with a little olive
oil and add Asian greens, spring
onions, cashews and corn.
Cook for a couple of mins and
then add cooked vegetables and
prawns or protein to heat through.
Pour curry sauce over and add
fish sauce and chilli if using.
Taste and add salt if needed.
Serve topped with fresh
coriander or basil alongside your
favourite grain.
40 | EatWell
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Almond Butter Tempeh Stir-FryRecipe / Lisa Guy
This tasty vegan stir-fry is packed with plant-based protein which
supplies the body with essential amino acids needed to build and
repair the body. Protein also helps keep you more satisfied after
eating and helps balance blood sugar levels.
Serves: 3–4
Cauliflower RiceSmall cauliflower, cut
into large piecesSea salt, to season
Marinade¼ cup almond butter1 tbsp sesame oil¼ cup coconut aminos or tamari1 heaped tsp maple syrup1 tbsp grated ginger (or ½
heaped tsp ground ginger)Juice ½ lime¼ cup water or coconut milk
200g tempeh, cut into small dice
To ServeSesame oil1 small onion, finely choppedSmall head of broccoli, cut
into small florets1 large carrot, dicedLarge handful kale, ribs
removed & thinly slicedHandful toasted cashews,
roughly choppedCooked greens
Preheat oven to 200°C and line baking tray with baking paper.
To make cauliflower rice, place cauliflower pieces in food
processor and pulse until consistency of rice.
Cover tray with cauliflower rice and season with sea salt. Place in
oven for 20 mins and toss after 10 mins.
In medium bowl, combine all marinade ingredients and mix well.
Add tempeh and place in fridge covered for 1 hr or overnight.
Heat sesame oil in medium frying pan over medium heat. Add
onion and cook for 3 mins, then add broccoli, carrot and kale and
cook for further 4 mins.
Add tempeh and cook until tempeh is heated through.
Serve stir-fry with cauliflower rice, topped with fresh herbs
and cashews. Keep any leftover marinade to drizzle over stir-fry.
Delicious served with steamed greens.
Frypan Curry
RECIPESfrom the frypan
Almond Butter Tempeh Stir-Fry
Pho
togr
aphy
: Meg
Tho
mps
on, L
isa
Guy
Frypan CurryRecipe / Meg Thompson
This is a slightly different take on a curry in that you do a lot of the
prep work first, and then it all comes together at the end. Endlessly
versatile, substitute in any protein you like — I’ve used prawns, but you
could use tofu, chicken or fish.
Serves: 3–4
1 small eggplant, cut into 1cm slices then into finger-sized strips
1 red capsicum, sliced into large strips
1 small zucchini, sliced into 1–2cm slices
12 prawns or 200g firm tofu or protein of choice
1 tbsp olive oil1 tbsp green curry paste1 cup coconut milk
1–2 kaffir lime leaves½ stick lemongrass, bruised½ bunch Asian green vegetables
of choice½ bunch spring onions, cut into
8–10cm lengths½ cup cashewsLarge handful baby corn1 tsp fish sauceChilli, to taste½ bunch coriander leavesHandful basil leaves (optional)
Sprinkle eggplant with a little salt
and set aside.
Heat frying pan to medium-high
and add a little oil. Lay strips of
eggplant in pan and cook until soft
and cooked on one side. Flip and
cook other side, then set aside.
Repeat with capsicum, zucchini
and prawns or protein of choice.
Meanwhile, place 1 tbsp olive
oil and curry paste in small
saucepan. Cook over medium
heat until fragrant and then add
coconut milk, kaffir lime leaves,
lemongrass and ½ cup water.
Simmer over low heat for 10–15
mins to let flavours mingle.
Optionally, set curry aside until
just before mealtime — even
preparing it the day before if
desired.
When ready to prepare meal,
heat frying pan with a little olive
oil and add Asian greens, spring
onions, cashews and corn.
Cook for a couple of mins and
then add cooked vegetables and
prawns or protein to heat through.
Pour curry sauce over and add
fish sauce and chilli if using.
Taste and add salt if needed.
Serve topped with fresh
coriander or basil alongside your
favourite grain.
40 | EatWell
Mushrooms are rich in potassium, which is an
important mineral needed to help lower blood pressure and
reduce the risk of stroke.
Vegan San Choy BowRecipe / Lisa Guy
This flavoursome dish is loaded with nutritional
goodness. Mushrooms contain the antioxidant
mineral selenium which helps protect cells from
free radical damage, along with helping lower
your risk of certain types of cancer such as breast
and prostate cancers. Mushrooms are rich in
potassium, which is an important mineral needed
to help lower blood pressure and reduce the risk
of stroke. Mushrooms also provide some vitamin D
which plays a crucial role in strengthening immune
function, offering protection against chronic
diseases, and for bone health.
Serves: 3–4
Sesame oil250g button
mushrooms, diced1 clove garlic, minced1 tbsp freshly grated
ginger1 carrot, diced4 spring onions,
chopped1 cup cooked brown
rice or quinoa
Handful coriander leaves
½ tsp red chilli flakes1½ tbsp tamari2 tsp raw honey or 100
per cent maple syrupJuice ½ lime1 tbsp sesame seedsLeaves of 1 small
iceberg or butter lettuce, washed & dried
Heat sesame oil in medium frying pan over medium
heat. Add mushrooms and cook for 4 mins, then add
garlic, ginger, carrot and spring onions and cook for
a further 3–4 mins.
Stir through brown rice and add coriander.
In small bowl combine chilli, tamari, honey, and
lime. Add to frying pan and gently toss through stir-fry.
Arrange lettuce leaves on serving plate and fill
with mushroom mixture. Top with fresh herbs and
sesame seeds.
Vegan San Choy Bow
EatWell | 41
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Mushrooms are rich inpotassium, which is an
important mineral needed tohelp lower blood pressure and
reduce the risk of stroke.
Vegan San Choy BowRecipe / Lisa Guy
This flavoursome dish is loaded with nutritional
goodness. Mushrooms contain the antioxidant
mineral selenium which helps protect cells from
free radical damage, along with helping lower
your risk of certain types of cancer such as breast
and prostate cancers. Mushrooms are rich in
potassium, which is an important mineral needed
to help lower blood pressure and reduce the risk
of stroke. Mushrooms also provide some vitamin D
which plays a crucial role in strengthening immune
function, offering protection against chronic
diseases, and for bone health.
Serves: 3–4
Sesame oil250g button
mushrooms, diced1 clove garlic, minced1 tbsp freshly grated
ginger1 carrot, diced4 spring onions,
chopped1 cup cooked brown
rice or quinoa
Handful coriander leaves
½ tsp red chilli flakes1½ tbsp tamari2 tsp raw honey or 100
per cent maple syrupJuice ½ lime1 tbsp sesame seedsLeaves of 1 small
iceberg or butter lettuce, washed & dried
Heat sesame oil in medium frying pan over medium
heat. Add mushrooms and cook for 4 mins, then add
garlic, ginger, carrot and spring onions and cook for
a further 3–4 mins.
Stir through brown rice and add coriander.
In small bowl combine chilli, tamari, honey, and
lime. Add to frying pan and gently toss through stir-fry.
Arrange lettuce leaves on serving plate and fill
with mushroom mixture. Top with fresh herbs and
sesame seeds.
Vegan San Choy Bow
EatWell | 41
RECIPESfrom the frypan
Pho
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Green Bean & Quinoa Stir-FryRecipe / Lisa Guy
Green beans are full of energy boosting B vitamins,
including folate, which is particularly important
for expectant mums for protection against neural
tube defects like spina bifida. Beans are also
a great source of iron which is crucial for energy
production and for making red blood cells to
transport oxygen around the body. Cabbage, like
other brassica vegetables, contains high levels of
sulphur compounds that enhance liver detoxification
of carcinogenic substances. Carrots are jam-packed
with beta-carotene goodness required for healthy
eyesight and immune health. Beta-carotene is a
powerful antioxidant and anti-inflammatory vitamin.
Serves: 4
Dash olive oilSmall red onion,
thinly sliced2 cloves garlic, minced2 tsp freshly grated
ginger2 large handfuls
green beans
½ small red cabbage, shredded
1 large carrot, cut into thin strips
4 tsp coconut aminos⅔ cup cooked quinoaHandful roughly
chopped coriander
Heat olive oil in medium frying pan over medium heat.
Add onion, garlic and ginger and cook for 3 mins.
Add beans, cabbage, carrot and coconut aminos
and cook until vegetables start to become tender.
Add quinoa and toss gently. Serve with coriander.
Note: This stir-fry works well on its own, or served
with tofu or tempeh, chicken or fish.
Carrots are jam-packed with beta-carotene goodness
required for healthy eyesight and immune health.
42 | EatWell
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RECIPESfrom the frypan
Pho
togr
aphy
: Lis
a G
uy
Green Bean & Quinoa Stir-FryRecipe / Lisa Guy
Green beans are full of energy boosting B vitamins,
including folate, which is particularly important
for expectant mums for protection against neural
tube defects like spina bifida. Beans are also
a great source of iron which is crucial for energy
production and for making red blood cells to
transport oxygen around the body. Cabbage, like
other brassica vegetables, contains high levels of
sulphur compounds that enhance liver detoxification
of carcinogenic substances. Carrots are jam-packed
with beta-carotene goodness required for healthy
eyesight and immune health. Beta-carotene is a
powerful antioxidant and anti-inflammatory vitamin.
Serves: 4
Dash olive oilSmall red onion,
thinly sliced2 cloves garlic, minced2 tsp freshly grated
ginger2 large handfuls
green beans
½ small red cabbage, shredded
1 large carrot, cut into thin strips
4 tsp coconut aminos⅔ cup cooked quinoaHandful roughly
chopped coriander
Heat olive oil in medium frying pan over medium heat.
Add onion, garlic and ginger and cook for 3 mins.
Add beans, cabbage, carrot and coconut aminos
and cook until vegetables start to become tender.
Add quinoa and toss gently. Serve with coriander.
Note: This stir-fry works well on its own, or served
with tofu or tempeh, chicken or fish.
Carrots are jam-packed with beta-carotene goodness
required for healthy eyesight and immune health.
42 | EatWell
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Vegan Pad ThaiRecipe / Adam Guthrie
Pad thai is traditionally made with eggs, fish sauce and
dried shrimps but I’ve swapped those ingredients out to
create an awesome vegan quick-to-cook version that is
full of traditional flavour and texture.
Serves: 4
½ onion, sliced into thin crescents
2 cloves garlic, thinly sliced
1 carrot, cut into matchsticks
1 tomato, roughly chopped1 × 375g packet pad thai
rice noodles, cooked1 tbsp coconut sugar4 tbsp soy sauce
1 cup roughly chopped peanuts
4 spring onions, thinly sliced
Handful bean sproutsJuice 1 limeHandful coriander leaves,
roughly chopped1 small red chilli,
thinly slicedSalt, to taste
Heat wok over high heat. Add onion and garlic and sauté
for 1 min.
Add carrot, tomato and ½ cup water and stir. Add
cooked noodles and stir. Add coconut sugar, soy
sauce, peanuts and spring onions. Add bean sprouts
and lime juice.
Finally, add coriander leaves and stir well.
Serve on platter topped with sliced chilli.
Bean & Corn QuesadillaRecipe / Adam Guthrie
When our children were young, we made this quesadilla
every week. It’s a perfect meal for a hungry family on the
run after school and activities. The ingredients are placed
into the tortilla, placed into the frying pan and as quick as
a flash it’s ready to serve.
Serves: 4
1½ cups tomatoes, cut into quarters
1 onion, cut into quarters2 garlic cloves, peeled1 capsicum, seeds
removed & chopped into large pieces
1 red bird's-eye chilli (optional)
1 tsp ground coriander1 tsp ground cumin1 × 400g tin kidney beans,
drained & rinsed1 cup frozen corn kernels8 tortillas1 avocado, mashed½ cup fresh coriander
leaves, chopped
Blend tomatoes, onion, garlic, capsicum, chilli, cumin
and ground coriander in food processor. Pour into
saucepan and bring to boil. Add beans and corn. Stir and
simmer for 10 mins until thick.
Heat large frying pan on medium heat. Add 1 tortilla
to pan and top with ¼ each of bean and corn mixture,
avocado and coriander leaves. Top with another tortilla.
Cook tortilla until brown and crisp on one side then turn
with spatula and cook until brown and crisp on the other.
Repeat with remaining tortillas.
Cut each tortilla into eight wedges like a pizza and serve.
Vegan Pad Thai
Bean & Corn Quesadilla
Pho
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: Ada
m G
uthr
ie
44 | EatWell
RECIPESfrom the frypan
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Vegan Pad ThaiRecipe / Adam Guthrie
Pad thai is traditionally made with eggs, fish sauce and
dried shrimps but I’ve swapped those ingredients out to
create an awesome vegan quick-to-cook version that is
full of traditional flavour and texture.
Serves: 4
½ onion, sliced into thin crescents
2 cloves garlic, thinly sliced
1 carrot, cut into matchsticks
1 tomato, roughly chopped1 × 375g packet pad thai
rice noodles, cooked1 tbsp coconut sugar4 tbsp soy sauce
1 cup roughly chopped peanuts
4 spring onions, thinly sliced
Handful bean sproutsJuice 1 limeHandful coriander leaves,
roughly chopped1 small red chilli,
thinly slicedSalt, to taste
Heat wok over high heat. Add onion and garlic and sauté
for 1 min.
Add carrot, tomato and ½ cup water and stir. Add
cooked noodles and stir. Add coconut sugar, soy
sauce, peanuts and spring onions. Add bean sprouts
and lime juice.
Finally, add coriander leaves and stir well.
Serve on platter topped with sliced chilli.
Bean & Corn QuesadillaRecipe / Adam Guthrie
When our children were young, we made this quesadilla
every week. It’s a perfect meal for a hungry family on the
run after school and activities. The ingredients are placed
into the tortilla, placed into the frying pan and as quick as
a flash it’s ready to serve.
Serves: 4
1½ cups tomatoes, cut into quarters
1 onion, cut into quarters2 garlic cloves, peeled1 capsicum, seeds
removed & chopped into large pieces
1 red bird's-eye chilli (optional)
1 tsp ground coriander1 tsp ground cumin1 × 400g tin kidney beans,
drained & rinsed1 cup frozen corn kernels8 tortillas1 avocado, mashed½ cup fresh coriander
leaves, chopped
Blend tomatoes, onion, garlic, capsicum, chilli, cumin
and ground coriander in food processor. Pour into
saucepan and bring to boil. Add beans and corn. Stir and
simmer for 10 mins until thick.
Heat large frying pan on medium heat. Add 1 tortilla
to pan and top with ¼ each of bean and corn mixture,
avocado and coriander leaves. Top with another tortilla.
Cook tortilla until brown and crisp on one side then turn
with spatula and cook until brown and crisp on the other.
Repeat with remaining tortillas.
Cut each tortilla into eight wedges like a pizza and serve.
Vegan Pad Thai
Bean & Corn Quesadilla
Pho
togr
aphy
: Ada
m G
uthr
ie
44 | EatWell
RECIPESfrom the frypan
Stir-Fried Snow Peas, Cabbage & MushroomsRecipe / Adam Guthrie
Simple ingredients thrown into a frying pan and heated with some
condiments can create a majestic meal in just a few minutes.
Serves: 4
2 tbsp cornflour2 cups liquid vegetable stock2 stalks celery, sliced on
diagonal1 red capsicum, finely sliced6 large mushrooms, sliced¼ small wombok, roughly
chopped
1 tbsp grated ginger2 cloves garlic, chopped4 handfuls snow peas,
topped & tailed2 tbsp sweet chilli sauce2 tbsp soy sauce2 tbsp vegan oyster sauce2 tsp rice-wine vinegar2 cups cooked brown rice
Add cornflour to vegetable
stock and stir.
Heat wok on high heat.
Add celery, capsicum and
mushrooms. Stir-fry for 1 min
then add wombok, ginger, garlic
and snow peas and continue to
stir-fry for a couple of mins.
Add sweet chilli sauce,
soy sauce, oyster sauce and
vinegar and stir.
Add stock and cornflour mixture.
Mix well and stir until sauce returns
to boil and thickens slightly.
Serve with cooked brown rice.
Stir-Fried Snow Peas, Cabbage & Mushrooms
Simple ingredients thrown into a frying pan
and heated with some condiments can create a majestic meal in just
a few minutes.
EatWell | 45
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Stir-Fried Snow Peas, Cabbage & MushroomsRecipe / Adam Guthrie
Simple ingredients thrown into a frying pan and heated with some
condiments can create a majestic meal in just a few minutes.
Serves: 4
2 tbsp cornflour2 cups liquid vegetable stock2 stalks celery, sliced on
diagonal1 red capsicum, finely sliced6 large mushrooms, sliced¼ small wombok, roughly
chopped
1 tbsp grated ginger2 cloves garlic, chopped4 handfuls snow peas,
topped & tailed2 tbsp sweet chilli sauce2 tbsp soy sauce2 tbsp vegan oyster sauce2 tsp rice-wine vinegar2 cups cooked brown rice
Add cornflour to vegetable
stock and stir.
Heat wok on high heat.
Add celery, capsicum and
mushrooms. Stir-fry for 1 min
then add wombok, ginger, garlic
and snow peas and continue to
stir-fry for a couple of mins.
Add sweet chilli sauce,
soy sauce, oyster sauce and
vinegar and stir.
Add stock and cornflour mixture.
Mix well and stir until sauce returns
to boil and thickens slightly.
Serve with cooked brown rice.
Stir-Fried Snow Peas, Cabbage & Mushrooms
Simple ingredients thrown into a frying pan
and heated with some condiments can create a majestic meal in just
a few minutes.
EatWell | 45
The Bare Bird chicken products are 100 per cent antibiotic-free, accredited free-range and
raised on a plant-based diet containing no animal by-products, antibiotics, hormones
or steroids. The Bare Bird creator, John Hazeldene, says his family has always been at the forefront of setting high standards in
poultry. “We believe a move to producing food without antibiotics is the right thing to do.”
For more information visit thebarebird.com.au
Th e Bare Bird
Baked Chicken Thighs with Roasted Bread & Dried Heirloom Tomatoes
Baked Chicken Thighs with Roasted Bread & Dried Heirloom TomatoesRecipe / Raymond Capaldi for The Bare Bird
Serves: 4
230g green or red seedless grapes200mL olive oil250g heirloom tomatoes2 pinches sugarPinch salt
1 loaf farmhouse bread (dry & stale is best), broken up
4 The Bare Bird chicken thigh cutlets, sealed in olive oil (or chicken drumsticks)
1 × 400g tin tomatoes or 1 jar Napoli sauceSprig fresh basil, to serve
Preheat oven to 60°C.
Toss grapes with 50mL of olive oil,
pinch of salt and sugar in small
baking tray.
Cut heirloom tomatoes in half, and
sprinkle sugar and salt lightly
on the cut side with drizzle of olive oil.
Place face down on baking tray with
grapes and put in oven for 1 hr to dry.
Heat 50mL of olive oil in pan and fry
broken up bread. Remove from pan
and set aside.
Heat further 50mL of olive oil to pan and
seal chicken on all sides.
Once grapes and tomatoes are ready,
increase heat to 170°C and roast The Bare
Bird chicken thigh cutlets in separate pan
for 15 mins. Remove from oven, pour tinned
tomatoes or Napoli sauce around chicken in
pan and return to oven for further 10 mins.
Remove from oven and arrange chicken,
roasted grapes and tomatoes, fried bread
and tomato sauce on large serving plate.
Top with fresh basil to serve.
46 | EatWell
RECIPES MADE WITHthe bare bird products
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The Bare Bird chicken products are 100 percent antibiotic-free, accredited free-range and
raised on a plant-based diet containing noanimal by-products, antibiotics, hormones
or steroids. The Bare Bird creator, JohnHazeldene, says his family has always beenat the forefront of setting high standards in
poultry. “We believe a move to producing foodwithout antibiotics is the right thing to do.”
For more information visitthebarebird.com.au
The Bare Bird
Baked Chicken Thighs withRoasted Bread & DriedHeirloom Tomatoes
Baked Chicken Thighs with Roasted Bread & Dried Heirloom TomatoesRecipe / Raymond Capaldi for The Bare Bird
Serves: 4
230g green or red seedless grapes200mL olive oil250g heirloom tomatoes2 pinches sugarPinch salt
1 loaf farmhouse bread (dry & stale is best), broken up
4 The Bare Bird chicken thigh cutlets, sealed in olive oil (or chicken drumsticks)
1 × 400g tin tomatoes or 1 jar Napoli sauceSprig fresh basil, to serve
Preheat oven to 60°C.
Toss grapes with 50mL of olive oil,
pinch of salt and sugar in small
baking tray.
Cut heirloom tomatoes in half, and
sprinkle sugar and salt lightly
on the cut side with drizzle of olive oil.
Place face down on baking tray with
grapes and put in oven for 1 hr to dry.
Heat 50mL of olive oil in pan and fry
broken up bread. Remove from pan
and set aside.
Heat further 50mL of olive oil to pan and
seal chicken on all sides.
Once grapes and tomatoes are ready,
increase heat to 170°C and roast The Bare
Bird chicken thigh cutlets in separate pan
for 15 mins. Remove from oven, pour tinned
tomatoes or Napoli sauce around chicken in
pan and return to oven for further 10 mins.
Remove from oven and arrange chicken,
roasted grapes and tomatoes, fried bread
and tomato sauce on large serving plate.
Top with fresh basil to serve.
46 | EatWell
RECIPES MADE WITHthe bare bird products
Chicken Roulade
Chicken RouladeRecipe / More than a Meal for The Bare Bird
Serves: 4
2 The Bare Bird chicken breasts, butterflied thinly (instructions below)
Salt & pepper, to season
Stuffing2 tsp olive oil300g baby spinach2 cloves garlic, crushed
½ cup diced bacon1 cup sourdough bread, roughly torn
into small pieces2 tbsp toasted pine nuts½ cup grated smoked cheese1L organic chicken stock
Chicken Roulade Sauce¼ cup white wine¼ cup white wine vinegar2 tbsp finely chopped shallots⅓ cup cooking creamPinch saltPinch white pepper1 cup unsalted butter, cubed
Remove tenderloins from The Bare Bird chicken
breasts if necessary (keep for another day) and
butterfly (see instructions below). Cover with
cling film and use kitchen mallet or rolling pin to
gently thin, being careful not to make any holes
or tear chicken. Remove cling wrap and season
both sides with salt and pepper. Set aside.
To make stuffing, heat olive oil in small frying
pan. Add spinach and toss, then add half crushed
garlic and season with pinch of salt and pepper.
When spinach has wilted, remove from pan and
set aside. To same frying pan, add bacon and cook
until lightly browned,then add torn sourdough
bread and remainder of crushed garlic and cook
until both bread and bacon are browned.
Toast pine nuts in separate small frying
pan. Stir into bacon and bread mixture, season
with freshly cracked pepper and allow to cool.
Blend gently in food processor until mix just
resembles breadcrumbs.
To assemble, lay long piece of cling film flat
on bench with no wrinkles (about 2–3 times
the length of butterflied chicken). Place one
opened butterflied chicken breast lengthways
on top of cling film. Divide spinach and bacon
mixtures in 2 and start by adding the spinach
until the breast is nearly covered, leaving about
1cm around outer edge. Layer bacon mixture
and cheese on top of spinach and flatten.
Lift corner of chicken and roll, bringing
cling film with it. Once chicken breast is rolled
and cling film is tightly rolled around chicken,
tie ends of chicken tightly with kitchen twine.
Set aside.
Bring chicken stock to boil. Add rolled chicken
and reduce heat to slow simmer. Place lid on pan
and cook for 10 mins, then remove from heat. Let
chicken sit in stock for further 10 mins covered,
then remove and set aside to cool. Remove ties
and cling film gently.
To make sauce, boil wine, white wine
vinegar and shallots in small saucepan over
medium heat for about 5 mins until liquid
reduces to 2–3 tbsp. Add cream, salt and
white pepper and bring to the boil for 1 min.
Reduce heat to low and add 3 tbsp butter,
whisking continuously. Add remaining butter,
a few pieces at a time, whisking constantly
to maintain a creamy, buttery consistency.
Lift saucepan from heat occasionally, to cool
mixture slightly. Remove sauce from heat,
season to taste with salt and pepper and pour
through mesh sieve into sauce boat, discarding
shallots. Plate up with chicken and serve.
To butterfly chicken breasts: Starting from
the thicker side of the breast, place your
hand on top of the chicken breast and make
a horizontal cut with a sharp knife. Do not cut
all the way through, then open the chicken
breast like a butterfly.
EatWell | 47
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Chicken Roulade
Chicken RouladeRecipe / More than a Meal for The Bare Bird
Serves: 4
2 The Bare Bird chicken breasts, butterflied thinly (instructions below)
Salt & pepper, to season
Stuffing2 tsp olive oil300g baby spinach2 cloves garlic, crushed
½ cup diced bacon1 cup sourdough bread, roughly torn
into small pieces2 tbsp toasted pine nuts½ cup grated smoked cheese1L organic chicken stock
Chicken Roulade Sauce¼ cup white wine¼ cup white wine vinegar2 tbsp finely chopped shallots⅓ cup cooking creamPinch saltPinch white pepper1 cup unsalted butter, cubed
Remove tenderloins from The Bare Bird chicken
breasts if necessary (keep for another day) and
butterfly (see instructions below). Cover with
cling film and use kitchen mallet or rolling pin to
gently thin, being careful not to make any holes
or tear chicken. Remove cling wrap and season
both sides with salt and pepper. Set aside.
To make stuffing, heat olive oil in small frying
pan. Add spinach and toss, then add half crushed
garlic and season with pinch of salt and pepper.
When spinach has wilted, remove from pan and
set aside. To same frying pan, add bacon and cook
until lightly browned,then add torn sourdough
bread and remainder of crushed garlic and cook
until both bread and bacon are browned.
Toast pine nuts in separate small frying
pan. Stir into bacon and bread mixture, season
with freshly cracked pepper and allow to cool.
Blend gently in food processor until mix just
resembles breadcrumbs.
To assemble, lay long piece of cling film flat
on bench with no wrinkles (about 2–3 times
the length of butterflied chicken). Place one
opened butterflied chicken breast lengthways
on top of cling film. Divide spinach and bacon
mixtures in 2 and start by adding the spinach
until the breast is nearly covered, leaving about
1cm around outer edge. Layer bacon mixture
and cheese on top of spinach and flatten.
Lift corner of chicken and roll, bringing
cling film with it. Once chicken breast is rolled
and cling film is tightly rolled around chicken,
tie ends of chicken tightly with kitchen twine.
Set aside.
Bring chicken stock to boil. Add rolled chicken
and reduce heat to slow simmer. Place lid on pan
and cook for 10 mins, then remove from heat. Let
chicken sit in stock for further 10 mins covered,
then remove and set aside to cool. Remove ties
and cling film gently.
To make sauce, boil wine, white wine
vinegar and shallots in small saucepan over
medium heat for about 5 mins until liquid
reduces to 2–3 tbsp. Add cream, salt and
white pepper and bring to the boil for 1 min.
Reduce heat to low and add 3 tbsp butter,
whisking continuously. Add remaining butter,
a few pieces at a time, whisking constantly
to maintain a creamy, buttery consistency.
Lift saucepan from heat occasionally, to cool
mixture slightly. Remove sauce from heat,
season to taste with salt and pepper and pour
through mesh sieve into sauce boat, discarding
shallots. Plate up with chicken and serve.
To butterfly chicken breasts: Starting from
the thicker side of the breast, place your
hand on top of the chicken breast and make
a horizontal cut with a sharp knife. Do not cut
all the way through, then open the chicken
breast like a butterfly.
EatWell | 47
Pureharvest Organic Rice Malt Syrup is a versatile, natural sweetener. It is
made from organic brown rice which provides a rich fl avour and mild
sweetness. Pureharvest’s Organic Rice Malt Syrup is naturally produced with
no additives or preservatives and is completely fructose free.
For more information visit pureharvest.com.au
Pureharvest
Raw Lamington Bites
Raw Lamington BitesRecipe / PureharvestMakes: 10–12 bites
Balls1 cup cashews½ cup coconut flour¼ cup desiccated coconut2 tbsp Pureharvest Coco Quench⅓ cup Pureharvest Rice Malt Syrup
Filling4 tbsp raspberry or strawberry jam
Coating4 tbsp Pureharvest Coco² Original½ cup desiccated coconut
Place all the ingredients for balls into food processor and blitz until mixture begins to
come together to form dough-like consistency.
Prepare bowl of warm water. Slightly dampen hands to prevent mixture from
sticking and roll mixture into 10–12 walnut-sized balls.
Stick thumb into centre of each ball to create a hollow section, spoon in dollop of
jam and close top around filling. Roll and reshape into a ball and set aside. Repeat for
remaining balls. Place balls in freezer.
Meanwhile, melt Pureharvest Coco² Original chocolate spread and roll balls to coat
evenly. Sprinkle desiccated coconut over each chocolate-coated ball and place onto
baking paper or beeswax wrap. Repeat for remaining balls.
Place in fridge to set.
Tip: These bliss balls will keep in the fridge for about a week.
48 | EatWell
RECIPES MADE WITHpureharvest products
EWL029_048-049 SR Pureharvest.indd 48EWL029_048-049 SR Pureharvest.indd 48 1/30/2020 2:28:21 PM1/30/2020 2:28:21 PM
Pureharvest Organic Rice Malt Syrup is a versatile, natural sweetener. It is
made from organic brown rice which provides a rich flavour and mild
sweetness. Pureharvest’s Organic Rice Malt Syrup is naturally produced with
no additives or preservatives and is completely fructose free.
For more information visitpureharvest.com.au
Pureharvest
Raw Lamington Bites
Raw Lamington BitesRecipe / PureharvestMakes: 10–12 bites
Balls1 cup cashews½ cup coconut flour¼ cup desiccated coconut2 tbsp Pureharvest Coco Quench⅓ cup Pureharvest Rice Malt Syrup
Filling4 tbsp raspberry or strawberry jam
Coating4 tbsp Pureharvest Coco² Original½ cup desiccated coconut
Place all the ingredients for balls into food processor and blitz until mixture begins to
come together to form dough-like consistency.
Prepare bowl of warm water. Slightly dampen hands to prevent mixture from
sticking and roll mixture into 10–12 walnut-sized balls.
Stick thumb into centre of each ball to create a hollow section, spoon in dollop of
jam and close top around filling. Roll and reshape into a ball and set aside. Repeat for
remaining balls. Place balls in freezer.
Meanwhile, melt Pureharvest Coco² Original chocolate spread and roll balls to coat
evenly. Sprinkle desiccated coconut over each chocolate-coated ball and place onto
baking paper or beeswax wrap. Repeat for remaining balls.
Place in fridge to set.
Tip: These bliss balls will keep in the fridge for about a week.
48 | EatWell
RECIPES MADE WITHpureharvest products
Peanut Butter Rice Crispy Slice
L emon & Coconut Slice
L emon & Coconut SliceRecipe / Pureharvest
Serves: 4
Base½ cup almonds½ cup pecans½ cup rolled oats or flaked quinoa1 cup Medjool dates (about 10)2 tbsp Pureharvest Rice Malt SyrupZest 2 lemons
Topping1 cup cashews, soaked overnight½ cup coconut oil¼ cup Pureharvest Rice Malt SyrupJuice 2 lemons
In food processor, blitz together
almonds, pecans and oats until
coarse meal. Add remaining base
ingredients and process until sticky
mixture is formed.
Line 20 × 20cm baking tray with
baking paper or cling film. Press
mixture into bottom of tray. Place in
freezer to set while preparing topping.
To make topping, place cashews
in food processor and blitz on high
speed for about 2 mins. Add remaining
ingredients and blend for further few
mins until smooth and creamy. Spoon
mixture onto base and replace in
freezer to set, at least 2 hrs.
Remove from freezer 20–30 mins
prior to serving.
Peanut Butter Rice Crispy SliceRecipe / Pureharvest
Makes: 12 slices
Base¾ cup smooth peanut butter⅓ cup Pureharvest Rice Malt Syrup1 tsp sea salt (omit if peanut butter
is salted)
1 tsp vanilla3 cups rice puffs
Topping100g dark chocolate2 tbsp peanut butter
Line square baking dish with baking
paper or beeswax wraps.
Gently heat peanut butter and
Pureharvest Rice Malt Syrup
together in saucepan over medium
heat. Once melted, add salt, vanilla
and rice puffs and stir to combine.
Spoon mixture into prepared
baking dish. Press down gently
with back of spoon and set aside.
Meanwhile make chocolate topping.
Melt chocolate and peanut butter
together over double boiler. Pour over
base and place in fridge to set firmly.
Cut into squares and serve.
Store in airtight container in fridge
for up to a week.
Enjoy!
EatWell | 49
EWL029_048-049 SR Pureharvest.indd 49EWL029_048-049 SR Pureharvest.indd 49 1/30/2020 2:28:23 PM1/30/2020 2:28:23 PM
Peanut Butter Rice Crispy Slice
L emon & Coconut Slice
L emon & Coconut SliceRecipe / Pureharvest
Serves: 4
Base½ cup almonds½ cup pecans½ cup rolled oats or flaked quinoa1 cup Medjool dates (about 10)2 tbsp Pureharvest Rice Malt SyrupZest 2 lemons
Topping1 cup cashews, soaked overnight½ cup coconut oil¼ cup Pureharvest Rice Malt SyrupJuice 2 lemons
In food processor, blitz together
almonds, pecans and oats until
coarse meal. Add remaining base
ingredients and process until sticky
mixture is formed.
Line 20 × 20cm baking tray with
baking paper or cling film. Press
mixture into bottom of tray. Place in
freezer to set while preparing topping.
To make topping, place cashews
in food processor and blitz on high
speed for about 2 mins. Add remaining
ingredients and blend for further few
mins until smooth and creamy. Spoon
mixture onto base and replace in
freezer to set, at least 2 hrs.
Remove from freezer 20–30 mins
prior to serving.
Peanut Butter Rice Crispy SliceRecipe / Pureharvest
Makes: 12 slices
Base¾ cup smooth peanut butter⅓ cup Pureharvest Rice Malt Syrup1 tsp sea salt (omit if peanut butter
is salted)
1 tsp vanilla3 cups rice puffs
Topping100g dark chocolate2 tbsp peanut butter
Line square baking dish with baking
paper or beeswax wraps.
Gently heat peanut butter and
Pureharvest Rice Malt Syrup
together in saucepan over medium
heat. Once melted, add salt, vanilla
and rice puffs and stir to combine.
Spoon mixture into prepared
baking dish. Press down gently
with back of spoon and set aside.
Meanwhile make chocolate topping.
Melt chocolate and peanut butter
together over double boiler. Pour over
base and place in fridge to set firmly.
Cut into squares and serve.
Store in airtight container in fridge
for up to a week.
Enjoy!
EatWell | 49
We all know that too much sugar is a bad thing for your health but it is equally true that you have evolved to value the sensation of sweetness in your mouth. Reconciling what you know and what you want can
be diffi cult so here are some dessert ideas that utilise healthier sweetener options: date cakes with tahini caramel; gingerbread cake with cream cheese icing; apple tea cake with chai icing; berry ripple caulifl ower “nice cream”; apple cider vinegar gummy bears; vegan sticky date cacao pudding with banana nice cream;
or a vegan mixed berry tart.
Sugar-free desserts
Date Cakes with Tahini Caramel
Gingerbread Cake with Cream Cheese IcingRecipe / Meg Thompson
A strong hit of ginger, a delicious spongy centre and creamy icing make this cake
a real treat. This cake uses a mixture of natural sweeteners in place of refined
sugar, along with other nourishing ingredients that work together to balance the
cake out. Feel free to tone down the ginger if you are not a hardcore fan.
Makes: 1 cake
1 cup rolled oats or oatmeal 1¼ cups spelt flour½ tsp bicarbonate of soda¾ tsp ground ginger¼ tsp ground cloves½ tsp ground cinnamon2 eggs½ cup olive oil½ cup maple syrup½ cup molasses2 tbsp brown-rice syrup
⅔ cup coconut milk3 tsp apple-cider vinegar2 tsp vanilla essence
Icing½ packet cream cheese, at
room temperature2–3 tsp maple syrup1 tbsp milk of choiceSeeds from ½ pomegranate (optional)
Preheat oven to 180°C and line 20cm
cake tin with baking paper.
Place rolled oats in blender or food
processor and blitz to a fine crumb.
Transfer to mixing bowl.
Add flour, bicarb, ginger, cloves and
cinnamon, stirring with fork to combine.
Lightly whisk eggs in separate bowl.
Add oil, maple syrup, molasses,
brown-rice syrup, coconut milk,
apple-cider vinegar and vanilla, and
stir to combine.
Add wet ingredients to dry ingredients
and stir gently until just combined.
Pour into prepared cake tin and bake
for 40–45 mins, or until skewer inserted
into centre comes out clean.
Remove from oven and cool in tin.
Meanwhile, prepare icing by whisking
all ingredients together, either by hand
or electric beater.
Once cake is cool, cover with icing,
and decorate with pomegranate
seeds if using. Enjoy!
Date Cakes with Tahini Caramel
Recipe / Meg ThompsonA lovely, nutrient-rich dessert using the
sweetness of dates to replace sugar. Plus, the whole family
will love this dessert!
Makes: 6 mini-cakes
250g soft dates, pitted100g butter at room
temperature, cubed200g almond meal3 eggsPinch sea saltPinch ground cloves½ tsp ground cinnamon
20g coconut flour1 tsp bicarbonate of soda
Sauce2 tbsp tahini3 tbsp maple syrup2 tbsp butterYoghurt or cream, to serve
Preheat oven to 180°C and grease 6-hole muffin tin.
Soak dates in 200mL of boiling water for 10 mins.
Drain and place liquid in food processor, setting
dates aside.
Add butter and almond meal and blitz until smooth.
Add eggs, salt and spices, blitzing again to combine.
Combine the coconut flour and bicarb and add to
mixture, blitzing again until combined.
Chop soaked dates and stir through mixture.
Divide mixture between holes of muffin tin and place
in oven for 20–25 mins, or until an inserted skewer
comes out clean.
To make sauce, combine all ingredients in small
saucepan over low heat, whisking to combine.
When ready to serve, pour over sauce and add yoghurt
or cream as desired. Pho
togr
aphy
: Meg
Tho
mps
on
50 | EatWell
RECIPESsugar-free desserts
EWL029_050-059 CR Sugar Free Desserts.indd 50EWL029_050-059 CR Sugar Free Desserts.indd 50 1/30/2020 2:28:32 PM1/30/2020 2:28:32 PM
We all know that too much sugar is a bad thing for your health but it is equally true that you have evolvedto value the sensation of sweetness in your mouth. Reconciling what you know and what you want can
be diffi cult so here are some dessert ideas that utilise healthier sweetener options: date cakes with tahinicaramel; gingerbread cake with cream cheese icing; apple tea cake with chai icing; berry ripple cauliflower“nice cream”; apple cider vinegar gummy bears; vegan sticky date cacao pudding with banana nice cream;
or a vegan mixed berry tart.
Sugar-free desserts
Date Cakes with Tahini Caramel
Gingerbread Cake with Cream Cheese IcingRecipe / Meg Thompson
A strong hit of ginger, a delicious spongy centre and creamy icing make this cake
a real treat. This cake uses a mixture of natural sweeteners in place of refined
sugar, along with other nourishing ingredients that work together to balance the
cake out. Feel free to tone down the ginger if you are not a hardcore fan.
Makes: 1 cake
1 cup rolled oats or oatmeal1¼ cups spelt flour½ tsp bicarbonate of soda¾ tsp ground ginger¼ tsp ground cloves½ tsp ground cinnamon2 eggs½ cup olive oil½ cup maple syrup½ cup molasses2 tbsp brown-rice syrup
⅔ cup coconut milk3 tsp apple-cider vinegar2 tsp vanilla essence
Icing½ packet cream cheese, at
room temperature2–3 tsp maple syrup1 tbsp milk of choiceSeeds from ½ pomegranate (optional)
Preheat oven to 180°C and line 20cm
cake tin with baking paper.
Place rolled oats in blender or food
processor and blitz to a fine crumb.
Transfer to mixing bowl.
Add flour, bicarb, ginger, cloves and
cinnamon, stirring with fork to combine.
Lightly whisk eggs in separate bowl.
Add oil, maple syrup, molasses,
brown-rice syrup, coconut milk,
apple-cider vinegar and vanilla, and
stir to combine.
Add wet ingredients to dry ingredients
and stir gently until just combined.
Pour into prepared cake tin and bake
for 40–45 mins, or until skewer inserted
into centre comes out clean.
Remove from oven and cool in tin.
Meanwhile, prepare icing by whisking
all ingredients together, either by hand
or electric beater.
Once cake is cool, cover with icing,
and decorate with pomegranate
seeds if using. Enjoy!
Date Cakes with Tahini Caramel
Recipe / Meg ThompsonA lovely, nutrient-rich dessert using the
sweetness of dates to replace sugar. Plus, the whole family
will love this dessert!
Makes: 6 mini-cakes
250g soft dates, pitted100g butter at room
temperature, cubed200g almond meal3 eggsPinch sea saltPinch ground cloves½ tsp ground cinnamon
20g coconut flour1 tsp bicarbonate of soda
Sauce2 tbsp tahini3 tbsp maple syrup2 tbsp butterYoghurt or cream, to serve
Preheat oven to 180°C and grease 6-hole muffin tin.
Soak dates in 200mL of boiling water for 10 mins.
Drain and place liquid in food processor, setting
dates aside.
Add butter and almond meal and blitz until smooth.
Add eggs, salt and spices, blitzing again to combine.
Combine the coconut flour and bicarb and add to
mixture, blitzing again until combined.
Chop soaked dates and stir through mixture.
Divide mixture between holes of muffin tin and place
in oven for 20–25 mins, or until an inserted skewer
comes out clean.
To make sauce, combine all ingredients in small
saucepan over low heat, whisking to combine.
When ready to serve, pour over sauce and add yoghurt
or cream as desired. Pho
togr
aphy
: Meg
Tho
mps
on
50 | EatWell
RECIPESsugar-free desserts
A strong hit of ginger, a delicious spongy centre and creamy icing make
this cake a real treat.
Gingerbread Cake with Cream Cheese Icing
EatWell | 51
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A strong hit of ginger, a delicious spongy centre and creamy icing make
this cake a real treat.
Gingerbread Cake with Cream Cheese Icing
EatWell | 51
Apple Tea Cake with Chai IcingRecipe / Lisa Guy
This healthy gluten-free cake is full of dietary fibre and nutritional
goodness. Apples are an excellent source of fibre that can lower high
cholesterol and help promote cardiovascular health. Apples are also rich in
important phytonutrients and protective antioxidants. If you’re using organic
apples keep the skins on for an extra boost in fibre. Apple peels are also
an excellent source of quercetin, which is a nutrient that has impressive
antioxidant and anti-inflammatory properties.
Serves: 6–8
2 cups blanched almond meal2 heaped tsp gluten-free
baking powder1 tsp ground cinnamon¼ cup raw honey or 100 per
cent maple syrup¼ cup cold-pressed extra-virgin
olive oil or coconut oil1 tsp vanilla bean paste or extract2 eggs
2 medium apples, finely diced
Icing225g cream cheese1 tsp vanilla bean paste or extract3 heaped tbsp raw honeyHeaped ¼ tsp ground cinnamonPinch ground gingerPinch ground cardamom
Preheat oven to 160°C and
grease and line 15cm cake tin
with baking paper.
Combine almond meal, baking
powder and cinnamon together
in large bowl.
In smaller bowl whisk honey, olive
oil, vanilla and eggs together, then
pour into dry ingredients
and combine.
Fold in diced apple.
Pour mixture into cake tin and
place in oven for around 50 mins,
or until skewer inserted in centre
comes out clean. Cover with foil if
cake starts to look too brown.
Allow cake to cool completely
before icing.
To make icing, blend all
ingredients together until well
combined. Add more ground
cinnamon, ginger and cardamom
to taste.
Spread icing over cake and then
decorate with desired toppings such
as roughly chopped nuts, spices,
flaked coconut or flowers.
Enjoy!
Coconut Chocolate BarsRecipe / Meg Thompson
I have cut these bars into shapes using cookie cutters and used
them as cake toppers and decoration. Either way, they are
a delicious and highly sustaining dessert that are also great for
a snack during the day.
Makes: 8-10
2½ cups desiccated coconut
2 tbsp maple syrup120g coconut oil
2 tbsp coconut milk (or other plant milk)
100g sugar-free chocolate, for coating
Place all ingredients except chocolate in blender and blitz for a few
mins, if necessary scraping down the sides a few times.
Transfer to shallow dish or tin, pressing down and flattening to
desired thickness.
Cover and place in fridge to set.
Melt chocolate and pour over bars. Return to fridge to set.
Tip: These bars will start to melt if they are out of the fridge for too
long, so keep them cool until you’re ready to enjoy them.
Coconut Chocolate Bars
Apple Tea Cake with Chai Icing
Apple-cider Vinegar Gummy Bears
Recipe / Lee HolmesFinally, a yummy gummy that’s good
for your tummy. Bring it on!
Makes: 12
250mL freshly squeezed or store-bought apple juice (no added sugar)
60mL apple-cider vinegar
3 tbsp powdered gelatine
In small saucepan, warm apple juice
and vinegar over medium heat.
When it starts to bubble, remove
from heat.
Sprinkle gelatine on top and whisk
briskly until dissolved. Strain.
Pour into teddy bear moulds, or
other moulds of your choice, or into
a baking tin lined with baking paper.
Refrigerate for 1–2 hours, or until set.
Turn out of moulds or cut into small
squares to serve. The gummies will
keep in an airtight container in fridge
or freezer for 1–2 weeks.
Pho
togr
aphy
: Lis
a G
uy, L
ee H
olm
es, M
eg T
hom
pson
Apple-cider Vinegar Gummy Bears
52 | EatWell52 | EatWell
RECIPESsugar-free desserts
EWL029_050-059 CR Sugar Free Desserts.indd 52EWL029_050-059 CR Sugar Free Desserts.indd 52 1/30/2020 2:28:36 PM1/30/2020 2:28:36 PM
Apple Tea Cake with Chai IcingRecipe / Lisa Guy
This healthy gluten-free cake is full of dietary fibre and nutritional
goodness. Apples are an excellent source of fibre that can lower high
cholesterol and help promote cardiovascular health. Apples are also rich in
important phytonutrients and protective antioxidants. If you’re using organic
apples keep the skins on for an extra boost in fibre. Apple peels are also
an excellent source of quercetin, which is a nutrient that has impressive
antioxidant and anti-inflammatory properties.
Serves: 6–8
2 cups blanched almond meal2 heaped tsp gluten-free
baking powder1 tsp ground cinnamon¼ cup raw honey or 100 per
cent maple syrup¼ cup cold-pressed extra-virgin
olive oil or coconut oil1 tsp vanilla bean paste or extract2 eggs
2 medium apples, finely diced
Icing225g cream cheese1 tsp vanilla bean paste or extract3 heaped tbsp raw honeyHeaped ¼ tsp ground cinnamonPinch ground gingerPinch ground cardamom
Preheat oven to 160°C and
grease and line 15cm cake tin
with baking paper.
Combine almond meal, baking
powder and cinnamon together
in large bowl.
In smaller bowl whisk honey, olive
oil, vanilla and eggs together, then
pour into dry ingredients
and combine.
Fold in diced apple.
Pour mixture into cake tin and
place in oven for around 50 mins,
or until skewer inserted in centre
comes out clean. Cover with foil if
cake starts to look too brown.
Allow cake to cool completely
before icing.
To make icing, blend all
ingredients together until well
combined. Add more ground
cinnamon, ginger and cardamom
to taste.
Spread icing over cake and then
decorate with desired toppings such
as roughly chopped nuts, spices,
flaked coconut or flowers.
Enjoy!
Coconut Chocolate BarsRecipe / Meg Thompson
I have cut these bars into shapes using cookie cutters and used
them as cake toppers and decoration. Either way, they are
a delicious and highly sustaining dessert that are also great for
a snack during the day.
Makes: 8-10
2½ cupsdesiccated coconut
2 tbsp maple syrup120g coconut oil
2 tbsp coconut milk (or otherplant milk)
100g sugar-free chocolate, forcoating
Place all ingredients except chocolate in blender and blitz for a few
mins, if necessary scraping down the sides a few times.
Transfer to shallow dish or tin, pressing down and flattening to
desired thickness.
Cover and place in fridge to set.
Melt chocolate and pour over bars. Return to fridge to set.
Tip: These bars will start to melt if they are out of the fridge for too
long, so keep them cool until you’re ready to enjoy them.
CoconutChocolate Bars
Apple Tea Cakewith Chai Icing
Apple-cider VinegarGummy Bears
Recipe / Lee HolmesFinally, a yummy gummy that’s good
for your tummy. Bring it on!
Makes: 12
250mL freshlysqueezed orstore-boughtapple juice (noadded sugar)
60mL apple-cider vinegar
3 tbsp powderedgelatine
In small saucepan, warm apple juice
and vinegar over medium heat.
When it starts to bubble, remove
from heat.
Sprinkle gelatine on top and whisk
briskly until dissolved. Strain.
Pour into teddy bear moulds, or
other moulds of your choice, or into
a baking tin lined with baking paper.
Refrigerate for 1–2 hours, or until set.
Turn out of moulds or cut into small
squares to serve. The gummies will
keep in an airtight container in fridge
or freezer for 1–2 weeks.
Pho
togr
aphy
: Lis
a G
uy, L
ee H
olm
es, M
eg T
hom
pson
Apple-cider Vinegar Gummy Bears
52 | EatWell
RECIPESsugar-free desserts
A fantastic alternative to sugar. Available at your local Coles, Woolworths and indepedent grocery stores Australia wide. For more info visit pureharvest.com.au
�������������� �������� �
- ORGANIC - VEGAN - NATURAL SWEETENER -
PureHarvest_FP.indd 1PureHarvest_FP.indd 1 31/01/2020 8:51:20 AM31/01/2020 8:51:20 AM
A fantastic alternative to sugar. Available at your local Coles, Woolworths and indepedent grocery stores Australia wide. For more info visit pureharvest.com.au
�������������� �������� �
- ORGANIC - VEGAN - NATURAL SWEETENER -
Berry Ripple Caulifl ower “Nice Cream”Recipe / Lee Holmes
Yes, it’s true: cauliflower can be transformed into a sweet, creamy
dessert! Combined with easily digestible bananas and creamy soaked
cashews, this frozen delight is a sneaky way to increase your kids’ vegie
count in a way they’d never suspect. This “nice cream” is gorgeous
made into a sundae topped with all kinds of healthy sprinkles, ranging
from chia seeds to chopped macadamia nuts, cacao nibs and berries.
For a chocolate version, add 1½ tablespoons raw cacao powder. To
make a berry ripple version, simply add 2 tablespoons of the berry
coulis (see below) and swirl it through.
Serves: 8
½ head of cauliflower, cut into small florets
2 bananas, peeled & roughly chopped, plus extra sliced banana to serve
1 cup natural cashews, soaked in filtered water for 3–4 hours, then strained
400mL tin coconut milk, chilled1 tsp vanilla powder
⅛ tsp Celtic sea salt6–8 drops liquid stevia or
1 tbsp honey
Berry Coulis1½ cups frozen berries, thawed8 drops liquid stevia or
1 tbsp honey1 tsp apple-cider vinegar
(optional)
Place cauliflower in saucepan and cover with water. Bring to boil and
cook for 10–15 mins, or until very tender. Drain, leave to cool, then place
in high-speed blender with bananas, cashews, coconut milk, vanilla
and salt. Whiz until smooth, then sweeten to taste with stevia or honey.
Transfer to container and place in freezer to set for 1–2 hours; it will
keep for up to 1 week.
As “nice cream” sets very hard, remove from freezer for at least 15
mins before serving, to allow it to soften.
To make berry coulis, warm berries and stevia in saucepan over
medium heat. Remove from heat, add vinegar if desired, then purée into
thick sauce with stick blender. If possible, strain through fine-meshed
sieve to remove seeds.
Serve “nice cream” with berry coulis and extra sliced banana.
Mango & Passionfruit Tart
Berry Ripple Cauliflower “Nice Cream”
Pho
togr
aphy
: Lis
a G
uy, L
ee H
olm
es
54 | EatWell
Mango & Passionfruit TartRecipe / Lisa Guy
Mangoes and passionfruit are both excellent sources of vitamin C to
help support a strong functioning immune system and healthy skin.
Vitamin C is also important for boosting collagen production to keep
your skin looking toned and youthful. This delicious tropical tart also
provides a good dose of healthy fats and dietary fibre needed to keep
cholesterol levels in check and to promote cardiovascular health.
Serves: 8
Crust9 Medjool dates, pitted1 cup almond meal½ cup shredded coconut
Mango Filling250g fresh mango flesh5 tsp lemon juice⅓ cup raw honey or 100 per
cent maple syrup
300g full-fat coconut milk1 tbsp + 2 tsp cornstarch3 tsp agar powder
Passionfruit Jelly1½ cups waterPulp 4 large passionfruit3 tbsp honey or 100 per cent
maple syrup1½ tsp agar powder
Grease 20cm springform tin and line with baking paper.
Place all crust ingredients in food processor and blend until well
combined and mixture sticks together. If mixture is too moist add
some more almond meal.
Press base mixture into bottom and up sides of tin. Trim top with
knife so it looks even. Place in freezer while making filling.
For filling, blend mango, lemon juice, honey and coconut milk.
In small saucepan heat coconut mixture until it starts to boil. Add
cornstarch and agar and stir continuously until it starts to thicken.
Strain mixture through a sieve and then pour over base. Place in
fridge for 1 hr to set while making jelly.
To make jelly, place water, passionfruit pulp and honey in small
saucepan and bring to boil. Add agar powder and simmer for 3 mins,
stirring continuously, until agar is dissolved. Strain mixture to remove
seeds and keep aside for decorating.
Allow jelly to cool to room temperature before pouring over filling.
Top with some passionfruit seeds.
Replace tart in fridge for 2 hrs until set.
RECIPESsugar-free desserts
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Berry Ripple Cauliflower “Nice Cream”Recipe / Lee Holmes
Yes, it’s true: cauliflower can be transformed into a sweet, creamy
dessert! Combined with easily digestible bananas and creamy soaked
cashews, this frozen delight is a sneaky way to increase your kids’ vegie
count in a way they’d never suspect. This “nice cream” is gorgeous
made into a sundae topped with all kinds of healthy sprinkles, ranging
from chia seeds to chopped macadamia nuts, cacao nibs and berries.
For a chocolate version, add 1½ tablespoons raw cacao powder. To
make a berry ripple version, simply add 2 tablespoons of the berry
coulis (see below) and swirl it through.
Serves: 8
½ head of cauliflower, cut intosmall florets
2 bananas, peeled & roughlychopped, plus extra slicedbanana to serve
1 cup natural cashews, soakedin filtered water for 3–4 hours,then strained
400mL tin coconut milk, chilled1 tsp vanilla powder
⅛ tsp Celtic sea salt6–8 drops liquid stevia or
1 tbsp honey
Berry Coulis1½ cups frozen berries, thawed8 drops liquid stevia or
1 tbsp honey1 tsp apple-cider vinegar
(optional)
Place cauliflower in saucepan and cover with water. Bring to boil and
cook for 10–15 mins, or until very tender. Drain, leave to cool, then place
in high-speed blender with bananas, cashews, coconut milk, vanilla
and salt. Whiz until smooth, then sweeten to taste with stevia or honey.
Transfer to container and place in freezer to set for 1–2 hours; it will
keep for up to 1 week.
As “nice cream” sets very hard, remove from freezer for at least 15
mins before serving, to allow it to soften.
To make berry coulis, warm berries and stevia in saucepan over
medium heat. Remove from heat, add vinegar if desired, then purée into
thick sauce with stick blender. If possible, strain through fine-meshed
sieve to remove seeds.
Serve “nice cream” with berry coulis and extra sliced banana.
Mango & Passionfruit Tart
Berry Ripple Cauliflower “Nice Cream”
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54 | EatWell
Mango & Passionfruit TartRecipe / Lisa Guy
Mangoes and passionfruit are both excellent sources of vitamin C to
help support a strong functioning immune system and healthy skin.
Vitamin C is also important for boosting collagen production to keep
your skin looking toned and youthful. This delicious tropical tart also
provides a good dose of healthy fats and dietary fibre needed to keep
cholesterol levels in check and to promote cardiovascular health.
Serves: 8
Crust9 Medjool dates, pitted1 cup almond meal½ cup shredded coconut
Mango Filling250g fresh mango flesh5 tsp lemon juice⅓ cup raw honey or 100 per
cent maple syrup
300g full-fat coconut milk1 tbsp + 2 tsp cornstarch3 tsp agar powder
Passionfruit Jelly1½ cups waterPulp 4 large passionfruit3 tbsp honey or 100 per cent
maple syrup1½ tsp agar powder
Grease 20cm springform tin and line with baking paper.
Place all crust ingredients in food processor and blend until well
combined and mixture sticks together. If mixture is too moist add
some more almond meal.
Press base mixture into bottom and up sides of tin. Trim top with
knife so it looks even. Place in freezer while making filling.
For filling, blend mango, lemon juice, honey and coconut milk.
In small saucepan heat coconut mixture until it starts to boil. Add
cornstarch and agar and stir continuously until it starts to thicken.
Strain mixture through a sieve and then pour over base. Place in
fridge for 1 hr to set while making jelly.
To make jelly, place water, passionfruit pulp and honey in small
saucepan and bring to boil. Add agar powder and simmer for 3 mins,
stirring continuously, until agar is dissolved. Strain mixture to remove
seeds and keep aside for decorating.
Allow jelly to cool to room temperature before pouring over filling.
Top with some passionfruit seeds.
Replace tart in fridge for 2 hrs until set.
RECIPESsugar-free desserts
Poached Chai Pear Chocolate Cake
The warming spices in chai are benefi cial for
digestive health, balancing blood sugar levels and improving circulation.
Poached Chai Pear Chocolate CakeRecipe / Lisa Guy
Pears are a great source of soluble fibre, with
one pear providing around a quarter of your
daily recommended fibre intake. Soluble fibre
is fermented in the bowel and used to feed and
promote the growth of beneficial bowel bacteria.
The warming spices in chai are beneficial for
digestive health, balancing blood sugar levels
and improving circulation.
Serves: 6–8
Poached Pears2 tbsp loose-leaf chai½ tsp ground cinnamon¼ cup raw honey or
pure maple syrup3 medium pears, peeled
& core removed from bottom
Cake1 cup almond meal⅓ cup coconut flour¼ cup cocoa powder1 tsp baking sodaPinch sea salt
3 tsp ground cinnamon1½ tsp ground ginger½ tsp ground
cardamom2 tbsp chia seeds¼ cup cold-pressed
coconut oil, melted¼ cup milk of choice
(coconut or almond)¼ cup raw honey or
pure maple syrup2 eggs1 tsp pure vanilla
extract or paste2 ripe medium bananas
Preheat oven to 180°C. Grease 15cm cake tin and
line with baking paper.
In medium saucepan, place 2 cups water, chai,
cinnamon and honey and bring to boil.
Add pears and add more water until pears are
just covered. Simmer with lid on for 30 mins or
until tender. Remove pears with slotted spoon.
To make cake, place all cake ingredients into
food processor and blend until well combined.
Pour mixture into cake tin and place in oven for
around 45–50 mins, or until skewer inserted in
centre comes out clean.
Top cake with poached pears, drizzle on a little
honey and decorate with flowers or almond flakes.
EatWell | 55
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Poached Chai Pear Chocolate Cake
The warming spices inchai are benefi cial for
digestive health, balancingblood sugar levels andimproving circulation.
Poached Chai Pear Chocolate CakeRecipe / Lisa Guy
Pears are a great source of soluble fibre, with
one pear providing around a quarter of your
daily recommended fibre intake. Soluble fibre
is fermented in the bowel and used to feed and
promote the growth of beneficial bowel bacteria.
The warming spices in chai are beneficial for
digestive health, balancing blood sugar levels
and improving circulation.
Serves: 6–8
Poached Pears2 tbsp loose-leaf chai½ tsp ground cinnamon¼ cup raw honey or
pure maple syrup3 medium pears, peeled
& core removed from bottom
Cake1 cup almond meal⅓ cup coconut flour¼ cup cocoa powder1 tsp baking sodaPinch sea salt
3 tsp ground cinnamon1½ tsp ground ginger½ tsp ground
cardamom2 tbsp chia seeds¼ cup cold-pressed
coconut oil, melted¼ cup milk of choice
(coconut or almond)¼ cup raw honey or
pure maple syrup2 eggs1 tsp pure vanilla
extract or paste2 ripe medium bananas
Preheat oven to 180°C. Grease 15cm cake tin and
line with baking paper.
In medium saucepan, place 2 cups water, chai,
cinnamon and honey and bring to boil.
Add pears and add more water until pears are
just covered. Simmer with lid on for 30 mins or
until tender. Remove pears with slotted spoon.
To make cake, place all cake ingredients into
food processor and blend until well combined.
Pour mixture into cake tin and place in oven for
around 45–50 mins, or until skewer inserted in
centre comes out clean.
Top cake with poached pears, drizzle on a little
honey and decorate with flowers or almond flakes.
EatWell | 55
The most abundant protein in our bodies, collagen, is found in our
muscles, skin, bones, blood vessels and digestive tract.
Collagen & Flax Chocolate Bars
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Collagen & Flax Chocolate BarsRecipe / Lee Holmes
The most abundant protein in our bodies, collagen, is found in our muscles, skin, bones,
blood vessels and digestive tract. Collagen is incredibly important for nourishing a leaky
gut back to a healthy state. These chocolate bars are a super healthy and indulgent way to
benefit from the blessing of collagen and are also an excellent post-workout snack to help
repair muscles. You can buy collagen online or from health food stores; look for collagen
derived from grass-fed sources.
Makes: 14
3 tbsp coconut butter2 tbsp extra-virgin coconut oil2 tbsp linseeds3 tbsp powdered collagen2 tbsp raw cacao powder
½ tsp vanilla powderPinch Celtic sea salt2 tbsp rice-malt syrup or raw honey,
or sweetener of choice
Line very small square cake tin, loaf tin or
dish with baking paper.
In heatproof bowl set over small
saucepan of simmering water, gently melt
coconut butter and coconut oil, stirring until
combined. Place linseeds, collagen, cacao
powder, vanilla and salt in food processor
or high-speed blender and pulse until
combined.
Add melted oil mixture and sweetener and
whiz again, adding more linseeds if needed;
the consistency
should be like a paste.
Spoon mixture into lined tin or dish and
refrigerate for 1–2 hours, until set.
Cut into 3 x 10cm bars to serve. The bars
will keep in an airtight container in the fridge
for 4–5 days.
RECIPESsugar-free desserts
56 | EatWell
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The most abundant protein in our bodies, collagen, is found in our
muscles, skin, bones, blood vessels and digestive tract.
Collagen & Flax Chocolate Bars
Pho
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Hol
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Collagen & Flax Chocolate BarsRecipe / Lee Holmes
The most abundant protein in our bodies, collagen, is found in our muscles, skin, bones,
blood vessels and digestive tract. Collagen is incredibly important for nourishing a leaky
gut back to a healthy state. These chocolate bars are a super healthy and indulgent way to
benefit from the blessing of collagen and are also an excellent post-workout snack to help
repair muscles. You can buy collagen online or from health food stores; look for collagen
derived from grass-fed sources.
Makes: 14
3 tbsp coconut butter2 tbsp extra-virgin coconut oil2 tbsp linseeds3 tbsp powdered collagen2 tbsp raw cacao powder
½ tsp vanilla powderPinch Celtic sea salt2 tbsp rice-malt syrup or raw honey,
or sweetener of choice
Line very small square cake tin, loaf tin or
dish with baking paper.
In heatproof bowl set over small
saucepan of simmering water, gently melt
coconut butter and coconut oil, stirring until
combined. Place linseeds, collagen, cacao
powder, vanilla and salt in food processor
or high-speed blender and pulse until
combined.
Add melted oil mixture and sweetener and
whiz again, adding more linseeds if needed;
the consistency
should be like a paste.
Spoon mixture into lined tin or dish and
refrigerate for 1–2 hours, until set.
Cut into 3 x 10cm bars to serve. The bars
will keep in an airtight container in the fridge
for 4–5 days.
RECIPESsugar-free desserts
56 | EatWell
www.hermanbrot.com.au
EAT WELL WITH
HERMAN BROT
Check out our full range of lower carb, high protein and low GI plant based products including bread, pasta, muesli and brand new HermanBurger Protein Bun on our website now.
Available from select retailers, health food stores or order online at
Email: [email protected] or Phone: 07 5564 5158
Herman_FP.indd 1Herman_FP.indd 1 3/02/2020 9:44:43 AM3/02/2020 9:44:43 AM
www.hermanbrot.com.au
EAT WELL WITH
Check out our full range of lower carb, high protein and low GI plant based products including bread, pasta, muesli and brand new HermanBurger Protein Bun on our website now.
Available from select retailers, health food stores or order online at
Email: [email protected] or Phone: 07 5564 5158
Sugar-Free Vegan Mint Chocolate Chip Nice-Cream
Recipe / Adam GuthrieIt hardly seems possible to have a no-sugar healthy
ice-cream that tastes so amazingly sweet and almost
like the dairy and sugar-laden original. With this recipe,
I have swapped out the cream and used frozen bananas
instead to get this spectacular cold creaminess which is
completely wholefood plant-based.
Serves: 2
4 frozen skinned bananas1 cup baby spinach
leaves
½ cup mint leaves, stems removed
¼ cup cacao nibs
Place frozen bananas, spinach and mint leaves
into high-speed blender, then blend to smooth
ice-cream consistency.
Add cacao nibs and blend for 10 secs.
Serve topped with sprig of mint and sprinkle of
cacao nibs.
Sugar-Free Vegan Mixed Berry TartRecipe / Adam Guthrie
With just chia seeds, nuts, banana, berries, dates and a little
wholemeal flour, this sugar-free dessert can be enjoyed knowing you
are caring for your body, but still enjoying the sweetness, colour
and flavour of a decadent dessert.
Serves: 6
Pastry1¼ cup self-raising
wholemeal flour1 cold banana, peeled & mashed4 fresh Medjool dates, pitted1 tsp cinnamon
Vanilla Chia Cream2 cups unsweetened non-dairy
milk (almond or soy)½ cup white chia seeds2 tsp vanilla paste or essence¼ tsp ground cinnamon
Mixed Berries2 cups fresh mixed raspberries,
blueberries & blackberries
Preheat oven to 180°C. For pastry,
combine flour and cold mashed
banana, dates and cinnamon in food
processor or blender. Blend until
consistency of play dough. Place
pastry onto clean bench and knead
in 1–3 tsp of warm water.
Roll pastry out on kitchen bench
using glass jar or rolling pin (with
a little flour to prevent it sticking)
until very thin and wider than tart
tin. Place pastry over loose-base
tart tin, pushing pastry firmly into
tin, and cut off excess with knife.
Prick base of pastry with fork.
Place large piece of greaseproof
paper over pastry overhanging
sides and add 2–3 cups rice to
weigh down pastry. Place the
pastry in the oven and bake for
20 mins until crisp.
For vanilla chia cream, pour plant
milk into mixing bowl. Add chia
seeds and whisk. Place in fridge
for ½ hr. When chia has thickened,
place mix into blender and blend
until creamy and thickened.
After tart base has been baked,
allow to cool and then carefully
remove from tin.
Place thickened chia cream into
cooled tart crust and spread evenly.
Add mixed berries to top and
refrigerate until serving.
Sugar-Free Vegan Mint Chocolate Chip Nice-Cream
Sugar-free Vegan Mixed Berry Tart
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58 | EatWell
RECIPESsugar-free desserts
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Sugar-Free Vegan Mint ChocolateChip Nice-Cream
Recipe / Adam GuthrieIt hardly seems possible to have a no-sugar healthy
ice-cream that tastes so amazingly sweet and almost
like the dairy and sugar-laden original. With this recipe,
I have swapped out the cream and used frozen bananas
instead to get this spectacular cold creaminess which is
completely wholefood plant-based.
Serves: 2
4 frozen skinned bananas1 cup baby spinach
leaves
½ cup mint leaves, stems removed
¼ cup cacao nibs
Place frozen bananas, spinach and mint leaves
into high-speed blender, then blend to smooth
ice-cream consistency.
Add cacao nibs and blend for 10 secs.
Serve topped with sprig of mint and sprinkle of
cacao nibs.
Sugar-Free Vegan Mixed Berry TartRecipe / Adam Guthrie
With just chia seeds, nuts, banana, berries, dates and a little
wholemeal flour, this sugar-free dessert can be enjoyed knowing you
are caring for your body, but still enjoying the sweetness, colour
and flavour of a decadent dessert.
Serves: 6
Pastry1¼ cup self-raising
wholemeal flour1 cold banana, peeled & mashed4 fresh Medjool dates, pitted1 tsp cinnamon
Vanilla Chia Cream2 cups unsweetened non-dairy
milk (almond or soy)½ cup white chia seeds2 tsp vanilla paste or essence¼ tsp ground cinnamon
Mixed Berries2 cups fresh mixed raspberries,
blueberries & blackberries
Preheat oven to 180°C. For pastry,
combine flour and cold mashed
banana, dates and cinnamon in food
processor or blender. Blend until
consistency of play dough. Place
pastry onto clean bench and knead
in 1–3 tsp of warm water.
Roll pastry out on kitchen bench
using glass jar or rolling pin (with
a little flour to prevent it sticking)
until very thin and wider than tart
tin. Place pastry over loose-base
tart tin, pushing pastry firmly into
tin, and cut off excess with knife.
Prick base of pastry with fork.
Place large piece of greaseproof
paper over pastry overhanging
sides and add 2–3 cups rice to
weigh down pastry. Place the
pastry in the oven and bake for
20 mins until crisp.
For vanilla chia cream, pour plant
milk into mixing bowl. Add chia
seeds and whisk. Place in fridge
for ½ hr. When chia has thickened,
place mix into blender and blend
until creamy and thickened.
After tart base has been baked,
allow to cool and then carefully
remove from tin.
Place thickened chia cream into
cooled tart crust and spread evenly.
Add mixed berries to top and
refrigerate until serving.
Sugar-Free Vegan Mint Chocolate Chip Nice-Cream
Sugar-free Vegan Mixed Berry Tart
Pho
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: Ada
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58 | EatWell
RECIPESsugar-free desserts
Sugar-Free Vegan Sticky Date Cacao
Pudding with Banana Nice Cream
The best thing about this sugar-free chocolate date
pudding is that it’s so delicious, yet so easy to make.
EatWell | 59
Sugar-Free Vegan Sticky Date Cacao Pudding with Banana Nice CreamRecipe / Adam Guthrie
The best thing about this sugar-free chocolate date pudding is that it’s so
delicious, yet so easy to make. With a scoop of banana nice cream, it becomes
an amazingly sweet dessert that uses the fruit’s natural sugar as a wholefood
so as to avoid a blood sugar spike that regular sugary desserts offer.
Serves: 8
Pudding1 cup boiling water2 cups dates, pitted½ cup plant milk
(almond or soy)1 tsp bicarbonate of soda1 cup self-raising
wholemeal flour
1 tsp vanilla½ cup cacao
“Nice Cream”4 frozen bananas2 Medjool dates, pitted⅛ tsp cinnamon powder¼ tsp vanilla
Preheat oven to 180°C.
Pour boiling water over dates and
set aside for 15 mins until softened.
Place softened dates, soaking
water, plant milk, bicarb, flour,
vanilla and cacao in food processor
or high-speed blender and mix until
well combined.
Pour mixture into lined loaf tin.
Place in oven for 40–45 mins or until
skewer inserted comes out clean.
For the “nice cream”, place all
ingredients in high-speed blender
and blend to gelato-like consistency.
To serve, cut pudding into eights
and serve with scoop of “nice-cream”.
EWL029_050-059 CR Sugar Free Desserts.indd 59EWL029_050-059 CR Sugar Free Desserts.indd 59 31/01/2020 11:18:43 AM31/01/2020 11:18:43 AM
Sugar-Free Vegan Sticky Date Cacao
Pudding with Banana Nice Cream
The best thing about this sugar-free chocolate date
pudding is that it’s so delicious, yet so easy to make.
EatWell | 59
Sugar-Free Vegan Sticky Date Cacao Pudding with Banana Nice CreamRecipe / Adam Guthrie
The best thing about this sugar-free chocolate date pudding is that it’s so
delicious, yet so easy to make. With a scoop of banana nice cream, it becomes
an amazingly sweet dessert that uses the fruit’s natural sugar as a wholefood
so as to avoid a blood sugar spike that regular sugary desserts offer.
Serves: 8
Pudding1 cup boiling water2 cups dates, pitted½ cup plant milk
(almond or soy)1 tsp bicarbonate of soda1 cup self-raising
wholemeal flour
1 tsp vanilla½ cup cacao
“Nice Cream”4 frozen bananas2 Medjool dates, pitted⅛ tsp cinnamon powder¼ tsp vanilla
Preheat oven to 180°C.
Pour boiling water over dates and
set aside for 15 mins until softened.
Place softened dates, soaking
water, plant milk, bicarb, flour,
vanilla and cacao in food processor
or high-speed blender and mix until
well combined.
Pour mixture into lined loaf tin.
Place in oven for 40–45 mins or until
skewer inserted comes out clean.
For the “nice cream”, place all
ingredients in high-speed blender
and blend to gelato-like consistency.
To serve, cut pudding into eights
and serve with scoop of “nice-cream”.
Lakanto Monkfruit Sweetener is a low carb, low calorie, low glycemic sweetener that measures spoon for
spoon like sugar. Available in Classic and Golden, the sweetener is gluten-
free, diabetic and keto-friendly. Lakanto grows and harvests monkfruit in the
pristine and remote mountain highlands of Asia accordingsto traditional and environmentally-friendly methods.
For more information visit lakanto.com
LakantoMixed Berry Molten Lava Pots
Recipe / Luke Hines for LakantoServes: 4
Coconut oil, for greasing200g Luke’s Block of Choc (recipe next page)2 cups smooth peanut or macadamia butter250mL Lakanto Monkfruit Syrup1 tsp gluten-free baking powder
Pinch sea salt2 eggs, beaten2 cups blackberries or blueberries,
or mix of both + extra to serve
Preheat oven to 170°C and grease 4 x
250mL ramekins with coconut oil.
Melt chocolate in small saucepan over
low heat, stirring, until thick and creamy.
Remove from heat and leave to cool
slightly, then pour into mixing bowl.
Add peanut or macadamia butter, Lakanto
Monkfruit Syrup, baking powder and salt
and mix well. Add eggs and mix again until
well incorporated.
Divide mixture evenly among ramekins
and spoon quarter of the berries into centre
of each.
Bake for 20–25 mins, or until tops are set
and slightly cracked, but puddings are still
a little wobbly in the centre.
Remove ramekins from oven and leave
to cool slightly.
Serve topped with a few extra berries.
Enjoy warm!
Mixed Berry Molten Lava Pots
60 | EatWell
RECIPES MADE WITHlakanto products
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Lakanto Monkfruit Sweetener isa low carb, low calorie, low glycemicsweetener that measures spoon for
spoon like sugar. Available in Classicand Golden, the sweetener is gluten-
free, diabetic and keto-friendly. Lakantogrows and harvests monkfruit in the
pristine and remote mountain highlandsof Asia accordingsto traditional andenvironmentally-friendly methods.
For more information visit lakanto.com
LakantoMixed Berry Molten Lava Pots
Recipe / Luke Hines for LakantoServes: 4
Coconut oil, for greasing200g Luke’s Block of Choc (recipe next page)2 cups smooth peanut or macadamia butter250mL Lakanto Monkfruit Syrup1 tsp gluten-free baking powder
Pinch sea salt2 eggs, beaten2 cups blackberries or blueberries,
or mix of both + extra to serve
Preheat oven to 170°C and grease 4 x
250mL ramekins with coconut oil.
Melt chocolate in small saucepan over
low heat, stirring, until thick and creamy.
Remove from heat and leave to cool
slightly, then pour into mixing bowl.
Add peanut or macadamia butter, Lakanto
Monkfruit Syrup, baking powder and salt
and mix well. Add eggs and mix again until
well incorporated.
Divide mixture evenly among ramekins
and spoon quarter of the berries into centre
of each.
Bake for 20–25 mins, or until tops are set
and slightly cracked, but puddings are still
a little wobbly in the centre.
Remove ramekins from oven and leave
to cool slightly.
Serve topped with a few extra berries.
Enjoy warm!
Mixed Berry Molten Lava Pots
60 | EatWell
RECIPES MADE WITHlakanto products
Simple Peanut Bites
Simple Peanut BitesRecipe / Luke Hines for Lakanto
Makes: 12
Peanut Butter Filling1 cup tinned coconut cream1 cup smooth peanut butter½ cup cocoa butter125mL Lakanto Monkfruit SyrupPinch sea salt
200g Luke’s Block of Choc (recipe to the right)
½ cup roughly chopped peanuts, toasted
Sea salt
For peanut butter filling, place
all ingredients in saucepan over
low heat and melt together,
stirring constantly, until runny.
Remove from heat and leave to
cool for 10–15 mins.
Once slightly cooled, pour
mixture into silicone square ice
tray and transfer to freezer to
set for a minimum of 1 hr or until
completely firm.
When ready to assemble the
peanut bites, melt chocolate in
small saucepan over low heat,
stirring continuously, until thick
and creamy.
Set aside to cool slightly.
Remove one frozen peanut
filling from ice tray and, using
tongs, spoon or even fingers, dip
in melted chocolate. Place on
wire rack and quickly top with
chopped peanuts and pinch of
salt. Repeat with remaining filling
pieces, working quickly before
chocolate completely sets.
Transfer to the fridge for 20
mins to chill and firm.
These peanut bites will keep in
an airtight container in the fridge
for up to 7 days or in the freezer
for up to 3 months.
Luke’s Block of ChocolateRecipe / Luke Hines for Lakanto
Makes: 400g
220g cacao butter1 cup coconut oil, plus extra
if needed2 cups cacao powder, plus
extra if needed
1 tsp vanilla bean paste or powder
250mL Lakanto Monkfruit Syrup + plus extra if needed
Line baking tray or loaf tin
with baking paper.
In saucepan over medium–
low heat, gently stir cacao
butter and coconut oil until
melted and well combined.
Remove pan from the heat
and gently whisk in cacao
power, vanilla and Lakanto
Monkfruit Syrup. Keep whisking
until thick, creamy and well
combined, then taste and
evaluate consistency
and sweetness as follows: for
a thicker, darker chocolate,
add some more cacao powder;
for a smoother chocolate, add
some more coconut oil; or for
a sweeter chocolate, add
some more sweetener.
Once chocolate has reached
desired taste and consistency,
pour into prepared tray or tin,
transfer to fridge or freezer and
leave until set firm. Store in
airtight container in fridge for up
to 1 month, or in freezer for up
to 3 months.
The Fast Low-Carb Kickstart
Plan by Luke Hines, Published by Plum, RRP $26.99,
Photography by Mark Roper
EatWell | 61
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Simple Peanut Bites
Simple Peanut BitesRecipe / Luke Hines for Lakanto
Makes: 12
Peanut Butter Filling1 cup tinned coconut cream1 cup smooth peanut butter½ cup cocoa butter125mL Lakanto Monkfruit SyrupPinch sea salt
200g Luke’s Block of Choc (recipe to the right)
½ cup roughly chopped peanuts, toasted
Sea salt
For peanut butter filling, place
all ingredients in saucepan over
low heat and melt together,
stirring constantly, until runny.
Remove from heat and leave to
cool for 10–15 mins.
Once slightly cooled, pour
mixture into silicone square ice
tray and transfer to freezer to
set for a minimum of 1 hr or until
completely firm.
When ready to assemble the
peanut bites, melt chocolate in
small saucepan over low heat,
stirring continuously, until thick
and creamy.
Set aside to cool slightly.
Remove one frozen peanut
filling from ice tray and, using
tongs, spoon or even fingers, dip
in melted chocolate. Place on
wire rack and quickly top with
chopped peanuts and pinch of
salt. Repeat with remaining filling
pieces, working quickly before
chocolate completely sets.
Transfer to the fridge for 20
mins to chill and firm.
These peanut bites will keep in
an airtight container in the fridge
for up to 7 days or in the freezer
for up to 3 months.
Luke’s Block of ChocolateRecipe / Luke Hines for Lakanto
Makes: 400g
220g cacao butter1 cup coconut oil, plus extra
if needed2 cups cacao powder, plus
extra if needed
1 tsp vanilla bean paste or powder
250mL Lakanto Monkfruit Syrup + plus extra if needed
Line baking tray or loaf tin
with baking paper.
In saucepan over medium–
low heat, gently stir cacao
butter and coconut oil until
melted and well combined.
Remove pan from the heat
and gently whisk in cacao
power, vanilla and Lakanto
Monkfruit Syrup. Keep whisking
until thick, creamy and well
combined, then taste and
evaluate consistency
and sweetness as follows: for
a thicker, darker chocolate,
add some more cacao powder;
for a smoother chocolate, add
some more coconut oil; or for
a sweeter chocolate, add
some more sweetener.
Once chocolate has reached
desired taste and consistency,
pour into prepared tray or tin,
transfer to fridge or freezer and
leave until set firm. Store in
airtight container in fridge for up
to 1 month, or in freezer for up
to 3 months.
The Fast Low-Carb Kickstart
Plan by Luke Hines, Published by Plum, RRP $26.99,
Photography by Mark Roper
EatWell | 61
Caciocavallo literally translates to “horse (cavallo) cheese (cacio)” or “cheese on horseback”. The name
derives from the Italian tradition of tying cheese forms together in pairs and hanging them over
a wooden board to dry age. This pasta fi lata cheese is made from cow's milk. It is stretched by hand into
a natural teardrop shape with a knot at the top so that a cord can be tied around the thin end to hang. The caciocavallo is then placed into a smoker and cold-smoked. After three months of aging, caciocavallo
takes on a salty and smoked fl avour. Smoked caciocavallo is great when enjoyed with a full-bodied wine, grated on top of your favourite dishes or sliced
and pan fried to enhance the fl avours.For more information visit thatsamorecheese.com.au
Th at's Amore Cheese
Truffle Caciotta on Cauliflower Rice
Truffl e Caciotta on Caulifl ower Rice Recipe / Dario di Clerico, That’s Amore Cheese
Serves: 4
1 large cauliflower20mL olive oil1 onion, chopped1 clove garlic1 red chilli, deseeded
1 bunch asparagus, slicedSalt & pepper, to taste1 That’s Amore Truffle CaciottaJuice 1 limeMicro parsley, to garnish
Place cauliflower florets in food
processor and process until very
finely chopped.
Heat olive oil in large deep pan over
medium heat. Add onion, garlic and
chilli. Cook on low heat stirring for 2
mins or until onion has softened. Add
cauliflower and sliced asparagus.
Cook, stirring occasionally, for 20 mins
or until cauliflower is tender.
Season well with salt and pepper.
Heat grill or skillet over medium–
high heat.
Place That’s Amore Truffle Caciotta
on grill for 3 mins each side, flipping a
few times to prevent it getting too dark.
Serve cauliflower rice hot on plate and
place the caciotta on top, finishing with
drizzle of lime juice and micro parsley.
Enjoy immediately.
62 | EatWell
RECIPES MADE WITHthat’s amore cheese products
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Caciocavallo literally translates to “horse (cavallo) cheese (cacio)” or “cheese on horseback”. The name
derives from the Italian tradition of tying cheese forms together in pairs and hanging them over
a wooden board to dry age. This pasta filata cheese is made from cow's milk. It is stretched by hand into
a natural teardrop shape with a knot at the top so that a cord can be tied around the thin end to hang. The caciocavallo is then placed into a smoker and cold-smoked. After three months of aging, caciocavallo
takes on a salty and smoked flavour. Smoked caciocavallo is great when enjoyed with a full-bodied wine, grated on top of your favourite dishes or sliced
and pan fried to enhance the flavours.For more information visit thatsamorecheese.com.au
Th at's Amore Cheese
Truffle Caciotta on Cauliflower Rice
Truffl e Caciotta on Caulifl ower Rice Recipe / Dario di Clerico, That’s Amore Cheese
Serves: 4
1 large cauliflower20mL olive oil1 onion, chopped1 clove garlic1 red chilli, deseeded
1 bunch asparagus, slicedSalt & pepper, to taste1 That’s Amore Truffle CaciottaJuice 1 limeMicro parsley, to garnish
Place cauliflower florets in food
processor and process until very
finely chopped.
Heat olive oil in large deep pan over
medium heat. Add onion, garlic and
chilli. Cook on low heat stirring for 2
mins or until onion has softened. Add
cauliflower and sliced asparagus.
Cook, stirring occasionally, for 20 mins
or until cauliflower is tender.
Season well with salt and pepper.
Heat grill or skillet over medium–
high heat.
Place That’s Amore Truffle Caciotta
on grill for 3 mins each side, flipping a
few times to prevent it getting too dark.
Serve cauliflower rice hot on plate and
place the caciotta on top, finishing with
drizzle of lime juice and micro parsley.
Enjoy immediately.
62 | EatWell
RECIPES MADE WITHthat’s amore cheese products
Scacce (Silver Beet, Tomato & Smoked Caciocavallo)
Fig, Lavato & Red Onion Tart
Fig, Lavato & Red Onion TartRecipe / Dario di Clerico, That’s Amore Cheese
Serves: 4
Red Onion Jam1 tbsp olive oil3 red onions, finely sliced2 sprigs fresh thyme2 tbsp brown sugar50mL balsamic vinegarSalt, to tastePepper, to taste
1 sheet shortcrust pastry3 eggs180mL cream50g parmesan, gratedSalt & pepper150g That’s Amore Lavato,
cubed2 fresh figs, halved
Preheat oven to 180°C.
For onion jam, heat oil in large frying pan. Add onion
and thyme and fry until golden.
Add salt and vinegar. Reduce to low heat and cook
for 20 mins or until onions are cooked down to jam
consistency.
For tarts, cut pastry sheets into 4 squares. Line 4
lightly greased 8cm round fluted tart tins with pastry
and lightly prick with fork.
To make tart filling place eggs, cream, parmesan,
salt and pepper in bowl and whisk until well combined.
Fold through That’s Amore Lavato cheese.
Pour filling into cases, place figs on top and bake for
25 mins or until set.
Cool to room temperature and serve with red onion jam.
Scacce (Silver Beet, Tomato & Smoked Caciocavallo)Recipe / Dario di Clerico, That’s Amore Cheese
Serves: 4
600g semolina40mL extra-virgin olive oilSalt & pepper, to taste2 cloves garlic, minced1 x 400g tin crushed tomatoes
1 bunch fresh basil1 bunch silver beet350g That’s Amore Smoked
Caciocavallo, grated
Place semolina in large bowl
and make well in centre. Add
20mL oil, salt and 250mL water
and stir until dough forms.
Transfer dough to floured
surface and knead for 6–8 mins
until smooth and elastic.
Transfer to lightly oiled bowl,
cover with plastic wrap and
rest for 30 mins.
Meanwhile, heat remaining
oil in saucepan over medium
heat. Add garlic and cook
stirring often, until fragrant,
about 2 mins.
Add tomatoes and basil,
season and cook for 15 mins,
stirring occasionally.
Discard basil. Remove pan
from heat and set aside to cool.
Preheat oven to 200°C and line
baking tray with baking paper.
Roll out dough into thin
square sheet.
Place half of tomato sauce
filling and That’s Amore Smoked
Caciocavallo on top of dough
and season with salt and pepper,
leaving 2cm border along
each side.
Fold two opposite borders into
centre. Place rest of filling on top
of the two folded flaps.
Fold the other two opposite
ends into centre and seal pastry
with beaten egg, making sure it
is well stuck.
Transfer to lined baking tray
and bake for 30 mins.
Remove scaccia from oven and
rest for about 15 mins covered
with tea towel.
Cut into slices.
Serve immediately.
EatWell | 63
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Scacce (Silver Beet, Tomato& Smoked Caciocavallo)
Fig, Lavato & RedOnion Tart
Fig, Lavato & Red Onion TartRecipe / Dario di Clerico, That’s Amore Cheese
Serves: 4
Red Onion Jam1 tbsp olive oil3 red onions, finely sliced2 sprigs fresh thyme2 tbsp brown sugar50mL balsamic vinegarSalt, to tastePepper, to taste
1 sheet shortcrust pastry3 eggs180mL cream50g parmesan, gratedSalt & pepper150g That’s Amore Lavato,
cubed2 fresh figs, halved
Preheat oven to 180°C.
For onion jam, heat oil in large frying pan. Add onion
and thyme and fry until golden.
Add salt and vinegar. Reduce to low heat and cook
for 20 mins or until onions are cooked down to jam
consistency.
For tarts, cut pastry sheets into 4 squares. Line 4
lightly greased 8cm round fluted tart tins with pastry
and lightly prick with fork.
To make tart filling place eggs, cream, parmesan,
salt and pepper in bowl and whisk until well combined.
Fold through That’s Amore Lavato cheese.
Pour filling into cases, place figs on top and bake for
25 mins or until set.
Cool to room temperature and serve with red onion jam.
Scacce (Silver Beet, Tomato & Smoked Caciocavallo)Recipe / Dario di Clerico, That’s Amore Cheese
Serves: 4
600g semolina40mL extra-virgin olive oilSalt & pepper, to taste2 cloves garlic, minced1 x 400g tin crushed tomatoes
1 bunch fresh basil1 bunch silver beet350g That’s Amore Smoked
Caciocavallo, grated
Place semolina in large bowl
and make well in centre. Add
20mL oil, salt and 250mL water
and stir until dough forms.
Transfer dough to floured
surface and knead for 6–8 mins
until smooth and elastic.
Transfer to lightly oiled bowl,
cover with plastic wrap and
rest for 30 mins.
Meanwhile, heat remaining
oil in saucepan over medium
heat. Add garlic and cook
stirring often, until fragrant,
about 2 mins.
Add tomatoes and basil,
season and cook for 15 mins,
stirring occasionally.
Discard basil. Remove pan
from heat and set aside to cool.
Preheat oven to 200°C and line
baking tray with baking paper.
Roll out dough into thin
square sheet.
Place half of tomato sauce
filling and That’s Amore Smoked
Caciocavallo on top of dough
and season with salt and pepper,
leaving 2cm border along
each side.
Fold two opposite borders into
centre. Place rest of filling on top
of the two folded flaps.
Fold the other two opposite
ends into centre and seal pastry
with beaten egg, making sure it
is well stuck.
Transfer to lined baking tray
and bake for 30 mins.
Remove scaccia from oven and
rest for about 15 mins covered
with tea towel.
Cut into slices.
Serve immediately.
EatWell | 63
Pho
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EatWellHEALTH SHOT
64 | EatWell
Pho
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EatWellHEALTH SHOT
64 | EatWell
Mediterranean eatingAnti-ageing action
Telomeres are pieces of genetic material that sit at the end of chromosomes and stop your DNA unravelling or clumping. Effectively, telomeres protect your genetic code, and shorter
telomeres indicate more rapid ageing. Telomere length halves during the period from infancy to adulthood and then halves again during the onset of old age. Shorter telomeres have been linked to a reduced life expectancy and increased rate of chronic diseases. Research shows that the more closely a person’s diet resembles
a Mediterranean style of eating, the longer their telomere length. In other words, the closer your style of eating is to the Mediterranean
way, the slower your ageing at a cellular level.
EatWell | 65
Mediterranean eatingAnti-ageing action
Telomeres are pieces of genetic material that sit at the end of chromosomes and stop your DNA unravelling or clumping. Effectively, telomeres protect your genetic code, and shorter
telomeres indicate more rapid ageing. Telomere length halves during the period from infancy to adulthood and then halves again during the onset of old age. Shorter telomeres have been linked to a reduced life expectancy and increased rate of chronic diseases. Research shows that the more closely a person’s diet resembles
a Mediterranean style of eating, the longer their telomere length. In other words, the closer your style of eating is to the Mediterranean
way, the slower your ageing at a cellular level.
EatWell | 65
When you are eating alone whatever reason it can be tempting to reach for a pre-packaged, sugar, salt and preservative-laden food. Eating alone though doesn’t mean you have to let your health take a hit. Try these
delicious yet healthy meals for one: snow pea and prawn salad; kale and bean shakshuka; avocado pesto buckwheat pasta; kale and potato hash; broccoli, olive and baby spinach pizza; or cajun roasted caulifl ower
with avocado coleslaw pesto.
Quick & healthy meals for one
Savoury Cauliflower & Chickpea Pancakes
Savoury Caulifl ower & Chickpea PancakesRecipe / Keira Rumble
These savoury pancakes are perfect for breakfast, lunch or dinner.
Plus, they're family friendly.
Serves: 1
Pancakes½ cup cauliflower flour½ cup besan (chickpea flour)½ tsp onion powder½ tsp garlic powder1 large handful baby spinach1 large handful fresh herbsPinch sea saltPinch cracked pepper 300mL water
1 heaped tbsp coconut oil, for frying
FillingsHandful cherry tomatoesSalad leavesPestoPea sprouts1 tbsp hemp seeds
In food processor, blitz all pancake ingredients together until thick
batter consistency. Let sit for 30 mins (or overnight in fridge if making
in advance — loosen slightly with a dash of water before cooking).
While batter is sitting, prepare filling.
Over medium heat in frying pan, add coconut oil. Pour in batter
and cook like a pancake. Once cooked, put aside on plate and cook
remaining batter.
Once cooked, assemble pancakes with favourite fillings.
Kale & Bean ShakshukaRecipe / Keira Rumble
Perfect for breakfast, lunch or dinner, this shakshuka is loaded with
kale and beans and is the ultimate meal for one. Here’s a tip: double
your batch the night before, put it in the fridge overnight, crack an
egg or two in in the morning and pop it in the oven for 15 mins.
Serves: 1
½ onion, roughly chopped¼ cup coconut oil¼ bunch kale, roughly chopped3 cloves garlic, crushed1 × 400g cannellini beans,
drained & rinsed1 × 400g tin tomatoes1 tbsp ground cumin
1 tsp ground paprikaPinch saltPinch cracked pepper1–2 eggs50g goat’s cheese¼ bunch parsley, roughly
chopped½ red chilli, roughly chopped
Pre-heat oven to 200°C.
In frying pan over medium heat, sauté onion in coconut oil for 5
mins, then add kale and sauté for a further 5 mins. Add garlic and
cook for 1 min. Add beans, tomato and spices and cook for 10 mins.
If pan is ovenproof, make little wells and crack eggs in.
Otherwise, transfer mixture to oven dish and make wells for eggs.
Crumble goat’s cheese over top of tomato mix and bake for 15
mins or so, depending on preference. Serve with parsley and chilli. Pho
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66 | EatWell
RECIPESquick and healthy recipes for one
EWL029_066-074 CR Healthy Meals For One.indd 66EWL029_066-074 CR Healthy Meals For One.indd 66 31/01/2020 9:29:12 AM31/01/2020 9:29:12 AM
When you are eating alone whatever reason it can be tempting to reach for a pre-packaged, sugar, salt and preservative-laden food. Eating alone though doesn’t mean you have to let your health take a hit. Try these
delicious yet healthy meals for one: snow pea and prawn salad; kale and bean shakshuka; avocado pesto buckwheat pasta; kale and potato hash; broccoli, olive and baby spinach pizza; or cajun roasted caulifl ower
with avocado coleslaw pesto.
Quick & healthy meals for one
Savoury Cauliflower & Chickpea Pancakes
Savoury Cauliflower & Chickpea PancakesRecipe / Keira Rumble
These savoury pancakes are perfect for breakfast, lunch or dinner.
Plus, they're family friendly.
Serves: 1
Pancakes½ cup cauliflower flour½ cup besan (chickpea flour)½ tsp onion powder½ tsp garlic powder1 large handful baby spinach1 large handful fresh herbsPinch sea saltPinch cracked pepper300mL water
1 heaped tbsp coconut oil,for frying
FillingsHandful cherry tomatoesSalad leavesPestoPea sprouts1 tbsp hemp seeds
In food processor, blitz all pancake ingredients together until thick
batter consistency. Let sit for 30 mins (or overnight in fridge if making
in advance — loosen slightly with a dash of water before cooking).
While batter is sitting, prepare filling.
Over medium heat in frying pan, add coconut oil. Pour in batter
and cook like a pancake. Once cooked, put aside on plate and cook
remaining batter.
Once cooked, assemble pancakes with favourite fillings.
Kale & Bean ShakshukaRecipe / Keira Rumble
Perfect for breakfast, lunch or dinner, this shakshuka is loaded with
kale and beans and is the ultimate meal for one. Here’s a tip: double
your batch the night before, put it in the fridge overnight, crack an
egg or two in in the morning and pop it in the oven for 15 mins.
Serves: 1
½ onion, roughly chopped¼ cup coconut oil¼ bunch kale, roughly chopped3 cloves garlic, crushed1 × 400g cannellini beans,
drained & rinsed1 × 400g tin tomatoes1 tbsp ground cumin
1 tsp ground paprikaPinch saltPinch cracked pepper1–2 eggs50g goat’s cheese¼ bunch parsley, roughly
chopped½ red chilli, roughly chopped
Pre-heat oven to 200°C.
In frying pan over medium heat, sauté onion in coconut oil for 5
mins, then add kale and sauté for a further 5 mins. Add garlic and
cook for 1 min. Add beans, tomato and spices and cook for 10 mins.
If pan is ovenproof, make little wells and crack eggs in.
Otherwise, transfer mixture to oven dish and make wells for eggs.
Crumble goat’s cheese over top of tomato mix and bake for 15
mins or so, depending on preference. Serve with parsley and chilli. Pho
togr
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66 | EatWell
RECIPESquick and healthy recipes for one
Kale & Bean Shakshuka
Perfect for breakfast, lunch or dinner, this shakshuka is loaded with kale and beans and is the
ultimate meal for one.
EatWell | 67
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Kale & Bean Shakshuka
Perfect for breakfast, lunch or dinner, this shakshuka is loaded with kale and beans and is the
ultimate meal for one.
EatWell | 67
Snow Pea & Prawn SaladRecipe / Keira Rumble
This beautiful salad is light yet satisfying and is perfect to
whip together when cooking for just one.
Serves: 1
Chili Sesame Dressing1 tsp sesame oil⅓ cup tamari½ red chilli, finely chopped1 tsp fish sauce1 tsp coconut sugar5 tbsp mirinJuice ½ lime
Salad¼ wombok, shredded75g snow peas, sliced
75g snap peas, sliced50g pea sprouts½ red chili, roughly
chopped50g flaked almonds¼ bunch coriander,
roughly chopped¼ bunch mint, roughly
choppedHandful cooked prawns,
peeled¼ red onion, finely sliced
Combine salad ingredients in bowl and toss to combine.
In jar with lid, combine all dressing ingredients,
replace lid and shake well.
Drizzle over salad and toss again.
Serve with a wedge lime.
Avocado Pesto Buckwheat PastaRecipe / Lisa Guy
Buckwheat is actually a fibre-rich seed, which is used just like a grain. It is
gluten-free and not related to wheat. Fibre is an important part of a healthy diet,
needed for colon health and to keep you regular, as well as to keep cholesterol
levels low and promote fullness after a meal.
Serves: 1
½ large avocado1 clove garlic, minced½ cup fresh basil leavesJuice ½ lemon2 tbsp cold-pressed olive oil
2 tbsp toasted pine nuts + extra for topping
Cooked buckwheat pastaCrumbled feta or goat’s cheese, for
topping (optional)Pinch sea salt & pepper
In food processor blend avocado,
garlic, basil, lemon juice, olive oil and
pine nuts until well combined. Add a
little water for a thinner pesto.
Toss avocado pesto through cooked
pasta then top with pine nuts or
crumbled cheese and serve. Season
to taste.
Snow Pea & Prawn Salad
Mexican-Stuff ed Sweet PotatoRecipe / Lisa Guy
The bright orange colour of sweet potatoes indicates the presence of high levels
of beta-carotene. This important nutrient is converted to vitamin A in the body
and is vital for good eyesight, healthy gums, bone development and a strongly
functioning immune system.
Serves: 1
1 medium sweet potatoDash olive oil ¼ cup corn kernels⅓ cup cooked beans (eg black
beans, kidney beans)¼ tsp sweet paprikaPinch chilli flakes
¼ cup ground cumin2 tbsp roughly chopped
coriander leavesSmall handful thinly sliced kale½ medium avocado, mashed or diced1 small tomato, diced
Preheat oven to 200°C.
Wrap sweet potato in foil and bake
for 50 mins, or until cooked through.
In small frying pan over medium
heat, add a dash of olive oil and cook
corn, beans, paprika, chilli and
cumin for 4 mins.
Cut sweet potato down middle and
fill with bean mix, top with avocado and
some coriander.
Serve immediately.
Tip: This dish is also delicious with
a spoonful of salsa or some crumbled
feta.
Avocado Pesto Buckwheat Pasta
Mexican-Stuffed Sweet Potato
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68 | EatWell
RECIPESquick and healthy recipes for one
68 | EatWell
EWL029_066-074 CR Healthy Meals For One.indd 68EWL029_066-074 CR Healthy Meals For One.indd 68 31/01/2020 11:19:01 AM31/01/2020 11:19:01 AM
Snow Pea & Prawn SaladRecipe / Keira Rumble
This beautiful salad is light yet satisfying and is perfect to
whip together when cooking for just one.
Serves: 1
Chili Sesame Dressing1 tsp sesame oil⅓ cup tamari½ red chilli, finely chopped1 tsp fish sauce1 tsp coconut sugar5 tbsp mirinJuice ½ lime
Salad¼ wombok, shredded75g snow peas, sliced
75g snap peas, sliced50g pea sprouts½ red chili, roughly
chopped50g flaked almonds¼ bunch coriander,
roughly chopped¼ bunch mint, roughly
choppedHandful cooked prawns,
peeled¼ red onion, finely sliced
Combine salad ingredients in bowl and toss to combine.
In jar with lid, combine all dressing ingredients,
replace lid and shake well.
Drizzle over salad and toss again.
Serve with a wedge lime.
Avocado Pesto Buckwheat PastaRecipe / Lisa Guy
Buckwheat is actually a fibre-rich seed, which is used just like a grain. It is
gluten-free and not related to wheat. Fibre is an important part of a healthy diet,
needed for colon health and to keep you regular, as well as to keep cholesterol
levels low and promote fullness after a meal.
Serves: 1
½ large avocado1 clove garlic, minced½ cup fresh basil leavesJuice ½ lemon2 tbsp cold-pressed olive oil
2 tbsp toasted pine nuts + extrafor topping
Cooked buckwheat pastaCrumbled feta or goat’s cheese, for
topping (optional)Pinch sea salt & pepper
In food processor blend avocado,
garlic, basil, lemon juice, olive oil and
pine nuts until well combined. Add a
little water for a thinner pesto.
Toss avocado pesto through cooked
pasta then top with pine nuts or
crumbled cheese and serve. Season
to taste.
Snow Pea & Prawn Salad
Mexican-Stuff ed Sweet PotatoRecipe / Lisa Guy
The bright orange colour of sweet potatoes indicates the presence of high levels
of beta-carotene. This important nutrient is converted to vitamin A in the body
and is vital for good eyesight, healthy gums, bone development and a strongly
functioning immune system.
Serves: 1
1 medium sweet potatoDash olive oil¼ cup corn kernels⅓ cup cooked beans (eg black
beans, kidney beans)¼ tsp sweet paprikaPinch chilli flakes
¼ cup ground cumin2 tbsp roughly chopped
coriander leavesSmall handful thinly sliced kale½ medium avocado, mashed or diced1 small tomato, diced
Preheat oven to 200°C.
Wrap sweet potato in foil and bake
for 50 mins, or until cooked through.
In small frying pan over medium
heat, add a dash of olive oil and cook
corn, beans, paprika, chilli and
cumin for 4 mins.
Cut sweet potato down middle and
fill with bean mix, top with avocado and
some coriander.
Serve immediately.
Tip: This dish is also delicious with
a spoonful of salsa or some crumbled
feta.
Avocado Pesto Buckwheat Pasta
Mexican-Stuffed Sweet Potato
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RECIPESquick and healthy recipes for one
68 | EatWell
GLUTEN FREE DAIRY FREE SOY FREE EGG FREE VEGAN
Leda_FP.indd 1Leda_FP.indd 1 31/01/2020 8:52:04 AM31/01/2020 8:52:04 AM
GLUTEN FREE DAIRY FREE SOY FREE EGG FREE VEGAN
Sea Salt & Apple-Cider Vinegar Sardines on Lavash
Recipe / Lee HolmesBefore you turn your nose up, I implore you to research
some of the wondrous benefits of the mighty sardine.
I’ve made it my mission to find ways to bring this cheap
and uber-nourishing ingredient back into the spotlight.
Here’s a scrumptious way to enjoy sardines’ omega-3
anti-inflammatory goodness.
Serves: 1
110–120g tin sardines in extra-virgin olive oil
2 tsp apple-cider vinegar1 tbsp lemon juice
Pinch Celtic sea saltFreshly ground black
pepper
2 lavash crackers or gluten-free crackers of choice
Herbs such as coriander, to garnish
Thin lemon wedges, to serve (optional)
Place sardines in bowl. Add vinegar, lemon juice, salt
and a good grind of black pepper.
Using fork, gently mix to combine, lightly mashing
sardines if preferred.
Serve immediately on crackers, garnished with
herbs, and with some lemon wedges if desired.
Kale & Potato HashRecipe / Lisa Guy
Kale is a super brassica vegetable that contains high levels
of sulphur compounds essential for liver detoxification of
carcinogens. Green leafy vegetables like kale are a rich
source of vitamin K, which is a key nutrient for helping the
body regulate inflammation, and for healthy bones and blood
clotting. Eggs provide plenty of protein along with vitamin
B12 needed for nerve function, and choline required to make
acetylcholine, a brain chemical vital for enhancing memory.
Eggs are also a source of vitamin D, needed for strong bones
and optimal immune function.
Serves: 1
Olive oil1 medium potato, finely diced2 handfuls kale, thinly sliced¼ red capsicum, finely diced2 spring onions, slicedPinch sea salt & pepper
¼ tsp ground sweet paprikaSqueeze lemon juice1 eggFresh herbs, to serveCrumbled feta or grated
parmesan, to serve
Heat olive oil in frying pan over medium heat. Add potato and
cook until tender.
Add kale, capsicum, onions, salt, pepper, paprika and lemon
juice and gently toss. Cook until potato is cooked through and
kale has wilted.
Make well in middle and crack an egg in.
Cover pan for around 4–5 mins until egg is cooked to taste.
Top with fresh herbs and crumbled feta or grated parmesan.Kale & Potato Hash
Sea Salt & Apple-Cider Vinegar Sardines on Lavash
Pho
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70 | EatWell
RECIPESquick and healthy recipes for one
EWL029_066-074 CR Healthy Meals For One.indd 70EWL029_066-074 CR Healthy Meals For One.indd 70 31/01/2020 11:19:10 AM31/01/2020 11:19:10 AM
Sea Salt & Apple-Cider VinegarSardines on Lavash
Recipe / Lee HolmesBefore you turn your nose up, I implore you to research
some of the wondrous benefits of the mighty sardine.
I’ve made it my mission to find ways to bring this cheap
and uber-nourishing ingredient back into the spotlight.
Here’s a scrumptious way to enjoy sardines’ omega-3
anti-inflammatory goodness.
Serves: 1
110–120g tin sardines inextra-virgin olive oil
2 tsp apple-cider vinegar1 tbsp lemon juice
Pinch Celtic sea saltFreshly ground black
pepper
2 lavash crackers orgluten-free crackers ofchoice
Herbs such as coriander,to garnish
Thin lemon wedges, toserve (optional)
Place sardines in bowl. Add vinegar, lemon juice, salt
and a good grind of black pepper.
Using fork, gently mix to combine, lightly mashing
sardines if preferred.
Serve immediately on crackers, garnished with
herbs, and with some lemon wedges if desired.
Kale & Potato HashRecipe / Lisa Guy
Kale is a super brassica vegetable that contains high levels
of sulphur compounds essential for liver detoxification of
carcinogens. Green leafy vegetables like kale are a rich
source of vitamin K, which is a key nutrient for helping the
body regulate inflammation, and for healthy bones and blood
clotting. Eggs provide plenty of protein along with vitamin
B12 needed for nerve function, and choline required to make
acetylcholine, a brain chemical vital for enhancing memory.
Eggs are also a source of vitamin D, needed for strong bones
and optimal immune function.
Serves: 1
Olive oil1 medium potato, finely diced2 handfuls kale, thinly sliced¼ red capsicum, finely diced2 spring onions, slicedPinch sea salt & pepper
¼ tsp ground sweet paprikaSqueeze lemon juice1 eggFresh herbs, to serveCrumbled feta or grated
parmesan, to serve
Heat olive oil in frying pan over medium heat. Add potato and
cook until tender.
Add kale, capsicum, onions, salt, pepper, paprika and lemon
juice and gently toss. Cook until potato is cooked through and
kale has wilted.
Make well in middle and crack an egg in.
Cover pan for around 4–5 mins until egg is cooked to taste.
Top with fresh herbs and crumbled feta or grated parmesan.Kale & Potato Hash
Sea Salt & Apple-Cider Vinegar Sardines on Lavash
Pho
togr
aphy
: Lee
Hol
mes
, Lis
a G
uy
70 | EatWell
RECIPESquick and healthy recipes for one
Balancing Green Smoothie & Macacino
A cooling bombshell and not your average
green smoothie.
MacacinoRecipe / Lee Holmes
Need a 3pm boost? Try this delicious
and energising Macacino. It's filled
with good fats and healthy spices.
Serves: 1
250mL coconut milk
1 tsp coconut sugar or as needed
1 heaped tbsp raw cacao powder
1 tsp maca powder
½ tsp vanilla powder
Pinch ground cinnamon
Pinch freshly grated nutmeg
Pinch sea salt & freshly ground black pepper
Warm coconut milk in small
saucepan over high heat then whisk in
remaining ingredients.
Taste, adjust for sweetness and
serve immediately.
Balancing Green SmoothieRecipe / Lee Holmes
A cooling bombshell and not your average
green smoothie. This is a wonderful
cleansing tonic for the body, especially
with the addition of my Love Your
Gut powder made from ground fossil
shells, which will sweep gently
through your tummy and remove
impurities.
Serves: 1
½ avocado2 kale leaves, spines removed, roughly chopped
125mL coconut milk
½ cucumber, peeled & chopped
125mL coconut water
1 tsp Love Your Gut Powder (optional)
Whiz all ingredients in high-speed
blender or food processor until smooth.
Taste and adjust flavours, if necessary.
Pour into chilled drinking jar or glass
and serve immediately.
EatWell | 71
EWL029_066-074 CR Healthy Meals For One.indd 71EWL029_066-074 CR Healthy Meals For One.indd 71 1/30/2020 2:30:23 PM1/30/2020 2:30:23 PM
Balancing Green Smoothie & Macacino
A cooling bombshelland not your average
green smoothie.
MacacinoRecipe / Lee Holmes
Need a 3pm boost? Try this delicious
and energising Macacino. It's filled
with good fats and healthy spices.
Serves: 1
250mL coconut milk
1 tsp coconut sugar or asneeded
1 heaped tbspraw cacaopowder
1 tsp macapowder
½ tsp vanilla powder
Pinch ground cinnamon
Pinch freshlygrated nutmeg
Pinch sea salt &freshly groundblack pepper
Warm coconut milk in small
saucepan over high heat then whisk in
remaining ingredients.
Taste, adjust for sweetness and
serve immediately.
Balancing Green SmoothieRecipe / Lee Holmes
A cooling bombshell and not your average
green smoothie. This is a wonderful
cleansing tonic for the body, especially
with the addition of my Love Your
Gut powder made from ground fossil
shells, which will sweep gently
through your tummy and remove
impurities.
Serves: 1
½ avocado2 kale leaves, spines removed, roughly chopped
125mL coconut milk
½ cucumber, peeled & chopped
125mL coconut water
1 tsp Love Your Gut Powder (optional)
Whiz all ingredients in high-speed
blender or food processor until smooth.
Taste and adjust flavours, if necessary.
Pour into chilled drinking jar or glass
and serve immediately.
EatWell | 71
RECIPESquick and healthy recipes for one
Broccoli, Olive & Baby Spinach PizzaRecipe / Adam Guthrie
Cooking for one doesn’t need to be a challenge. If you
have a few core ingredients, you will be able to create
a great pizza in a few minutes.
Serves: 1
¼ cup passata¼ tsp mixed dried
Italian herbs1 garlic clove, crushed1 wholemeal
Lebanese bread150g broccoli florets
¼ zucchini, cut into thin rounds
½ tbsp finely grated lemon rind
1 tbsp pine nuts1 cup baby spinach leaves5 capers6 Kalamata olives, pitted
Preheat oven to 220°C.
Mix passata, Italian herbs and garlic in bowl and spread
evenly on Lebanese bread. Top with broccoli florets,
zucchini rounds, cashew sour cream (recipe on page 92),
lemon zest and pine nuts.
Place in oven and cook for about 20 mins until crisp on
edges and underneath.
Remove from oven, top with spinach leaves, capers and
Kalamata olives. Serve on a wooden board.
Broccoli, Olive & Baby Spinach
Pizza
If you have a few core ingredients, you will be able
to create a great pizza in a few minutes.
Pho
togr
aphy
: Ada
m G
uthr
ie
72 | EatWell
EWL029_066-074 CR Healthy Meals For One.indd 72EWL029_066-074 CR Healthy Meals For One.indd 72 31/01/2020 9:30:04 AM31/01/2020 9:30:04 AM
RECIPESquick and healthy recipes for one
Broccoli, Olive & Baby Spinach PizzaRecipe / Adam Guthrie
Cooking for one doesn’t need to be a challenge. If you
have a few core ingredients, you will be able to create
a great pizza in a few minutes.
Serves: 1
¼ cup passata¼ tsp mixed dried
Italian herbs1 garlic clove, crushed1 wholemeal
Lebanese bread150g broccoli florets
¼ zucchini, cut into thin rounds
½ tbsp finely grated lemon rind
1 tbsp pine nuts1 cup baby spinach leaves5 capers6 Kalamata olives, pitted
Preheat oven to 220°C.
Mix passata, Italian herbs and garlic in bowl and spread
evenly on Lebanese bread. Top with broccoli florets,
zucchini rounds, cashew sour cream (recipe on page 92),
lemon zest and pine nuts.
Place in oven and cook for about 20 mins until crisp on
edges and underneath.
Remove from oven, top with spinach leaves, capers and
Kalamata olives. Serve on a wooden board.
Broccoli, Olive & Baby Spinach
Pizza
If you have a few core ingredients, you will be able
to create a great pizza in a few minutes.
Pho
togr
aphy
: Ada
m G
uthr
ie
72 | EatWell
WHAT YOU EAT CAN CHANGE OUR WORLD
At Australian Organic Food Co, we believe in creating a
sustainable and healthy future for Australia. We’ve partnered
with regenerative and sustainable 100% Organic
Australian Farmers to tackle complex issues around
food waste & soil regeneration.
Our products use only 100% Organic and 100%
Australian ingredients. Nothing else. That’s good for you, the
country, and our environment.
Available at Woolworths and Independent Grocers nationally. www.australianorganic.com
Look out for our soups, purees, sauces and juices in stores.
Pictured: Our farm partner, Helen Wegnerfrom Wombat OrganicsPictured: Our farm partner, Helen Wegnerfrom Wombat Organics
Celebrate_FP.indd 1Celebrate_FP.indd 1 31/01/2020 11:12:32 AM31/01/2020 11:12:32 AM
WHAT YOU EAT CAN CHANGE OUR WORLD
At Australian Organic Food Co, we believe in creating a
sustainable and healthy future for Australia. We’ve partnered
with regenerative and sustainable 100% Organic
Australian Farmers to tackle complex issues around
food waste & soil regeneration.
Our products use only 100% Organic and 100%
Australian ingredients. Nothing else. That’s good for you, the
country, and our environment.
Available at Woolworths and Independent Grocers nationally. www.australianorganic.com
Look out for our soups, purees, sauces and juices in stores.
Creamy Pea, Asparagus & Broccolini Pasta with Mint PestoRecipe / Adam Guthrie
Pesto is a sauce originating in Genoa, the capital city of Liguria,
Italy. It traditionally consists of crushed garlic, pine nuts, coarse
salt, basil leaves and hard cheese such as parmesan, all blended
with olive oil. I have developed this tasty recipe without the cheese
and oil to create this super-delicious and healthy pasta dish. When
you have a tasty ingredient such as pesto, cooking for one can be
both exciting and satisfying.
Serves: 1
Pea & Mint Pesto½ cup frozen peas, thawed½ cup mint leaves1 clove garlic½ cup water¼ cup pine nuts, toasted +
1 tbsp to serve2 tbsp nutritional yeast +
½ tbsp to serve1 tsp salt
¼ onion, finely diced1 garlic clove, chopped½ cup frozen peas3 broccolini stems, sliced in
half lengthways3 asparagus spears, sliced in
half lengthwise100g dried chickpea casarecce
pasta, cooked in boiling waterFew mint leaves, to serve
For pea and mint pesto, place all ingredients in small blender and
process until smooth.
For pasta, heat frying pan over medium heat. Add onion and garlic
and sauté for 1 min.
Add broccoli and asparagus and cook for a further 1–2 mins or
until slightly charred and wilted. Add ¼ cup water to deglaze pan and
steam peas, asparagus and broccolini for 1 min.
Add pesto and cooked pasta and gently toss to combine in bowl,
top with mint, extra nutritional yeast and extra pine nuts to serve.
Cajun Roasted Caulifl ower with Avocado Coleslaw PestoRecipe / Adam Guthrie
Cajun cuisine is a style of cooking named for the French-speaking
Acadian people deported by the British from Acadia in Canada to what is
now called the Acadiana region of Louisiana. Cajun cuisine is sometimes
referred to as a “rustic cuisine”, meaning that it is based on locally
available ingredients and preparation is relatively simple. This dish is
both easy to prepare and presents beautifully. The baked Cajun batter
with the cauliflower is such an enjoyable combination.
Serves: 1
¼ cup rice flour1 tbsp Cajun spice½ tsp vegetable stock powder¼ cup plant-based milk¼ cauliflower, cut into bite-
sized florets
1 small clove garlic, finely chopped
½ carrot, grated
1 cup finely shredded kale1 cup finely shredded white
cabbage½ cup finely shredded red cabbage¼ avocado, chopped1 cup coriander leaves, roughly
chopped½ red chilli, finely sliced (optional)Juice ½ limeSprigs coriander, to serve
Heat oven to 200°C and line baking tray with greaseproof paper.
Place rice flour, Cajun spice and stock powder in bowl and whisk
together well. Add milk and whisk to make batter, then set aside.
Place cauliflower florets into batter and mix well to coat completely.
Place florets onto lined baking tray, ensuring that none of the pieces are
touching each other. Bake for 15–20 mins or until cauliflower is crisp and
golden brown.
For coleslaw, place garlic, carrot, kale, cabbage and avocado chunks
into bowl. Add chopped coriander and chilli. Squeeze in lime juice.
Massage avocado into salad and mix well.
To serve, place salad onto board or platter and top with baked
Cajun cauliflower.
Finish with fresh coriander leaves and serve.
Cajun Roasted Cauliflower
with Avocado Coleslaw Pesto
Creamy Pea, Asparagus & Broccolini Pasta with
Mint Pesto
Pho
togr
aphy
: Ada
m G
uthr
ie
74 | EatWell
RECIPESquick and healthy recipes for one
EWL029_066-074 CR Healthy Meals For One.indd 74EWL029_066-074 CR Healthy Meals For One.indd 74 31/01/2020 9:30:13 AM31/01/2020 9:30:13 AM
Creamy Pea, Asparagus & Broccolini Pasta with Mint PestoRecipe / Adam Guthrie
Pesto is a sauce originating in Genoa, the capital city of Liguria,
Italy. It traditionally consists of crushed garlic, pine nuts, coarse
salt, basil leaves and hard cheese such as parmesan, all blended
with olive oil. I have developed this tasty recipe without the cheese
and oil to create this super-delicious and healthy pasta dish. When
you have a tasty ingredient such as pesto, cooking for one can be
both exciting and satisfying.
Serves: 1
Pea & Mint Pesto½ cup frozen peas, thawed½ cup mint leaves1 clove garlic½ cup water¼ cup pine nuts, toasted +
1 tbsp to serve2 tbsp nutritional yeast +
½ tbsp to serve1 tsp salt
¼ onion, finely diced1 garlic clove, chopped½ cup frozen peas3 broccolini stems, sliced in
half lengthways3 asparagus spears, sliced in
half lengthwise100g dried chickpea casarecce
pasta, cooked in boiling waterFew mint leaves, to serve
For pea and mint pesto, place all ingredients in small blender and
process until smooth.
For pasta, heat frying pan over medium heat. Add onion and garlic
and sauté for 1 min.
Add broccoli and asparagus and cook for a further 1–2 mins or
until slightly charred and wilted. Add ¼ cup water to deglaze pan and
steam peas, asparagus and broccolini for 1 min.
Add pesto and cooked pasta and gently toss to combine in bowl,
top with mint, extra nutritional yeast and extra pine nuts to serve.
Cajun Roasted Cauliflower with Avocado Coleslaw PestoRecipe / Adam Guthrie
Cajun cuisine is a style of cooking named for the French-speaking
Acadian people deported by the British from Acadia in Canada to what is
now called the Acadiana region of Louisiana. Cajun cuisine is sometimes
referred to as a “rustic cuisine”, meaning that it is based on locally
available ingredients and preparation is relatively simple. This dish is
both easy to prepare and presents beautifully. The baked Cajun batter
with the cauliflower is such an enjoyable combination.
Serves: 1
¼ cup rice flour1 tbsp Cajun spice½ tsp vegetable stock powder¼ cup plant-based milk¼ cauliflower, cut into bite-
sized florets
1 small clove garlic,finely chopped
½ carrot, grated
1 cup finely shredded kale1 cup finely shredded white
cabbage½ cup finely shredded red cabbage¼ avocado, chopped1 cup coriander leaves, roughly
chopped½ red chilli, finely sliced (optional)Juice ½ limeSprigs coriander, to serve
Heat oven to 200°C and line baking tray with greaseproof paper.
Place rice flour, Cajun spice and stock powder in bowl and whisk
together well. Add milk and whisk to make batter, then set aside.
Place cauliflower florets into batter and mix well to coat completely.
Place florets onto lined baking tray, ensuring that none of the pieces are
touching each other. Bake for 15–20 mins or until cauliflower is crisp and
golden brown.
For coleslaw, place garlic, carrot, kale, cabbage and avocado chunks
into bowl. Add chopped coriander and chilli. Squeeze in lime juice.
Massage avocado into salad and mix well.
To serve, place salad onto board or platter and top with baked
Cajun cauliflower.
Finish with fresh coriander leaves and serve.
Cajun Roasted Cauliflower
with Avocado Coleslaw Pesto
Creamy Pea, Asparagus & Broccolini Pasta with
Mint Pesto
Pho
togr
aphy
: Ada
m G
uthr
ie
74 | EatWell
RECIPESquick and healthy recipes for one
Mazzetti_FP.indd 1Mazzetti_FP.indd 1 31/01/2020 8:53:00 AM31/01/2020 8:53:00 AM
Growing mushroomsMushrooms are naturally rich in minerals and vitamins, low in calories, high in
antioxidants and cholesterol-free. They lend a deliciously unique fl avour to cooking, and growing them is an art.
Words / Cat Woods
Mushrooms come in so many
shapes, sizes, colours and flavours
that it would be impossible to
give them a one-size-fits-all
profile. That said, all mushrooms are high in
copper, potassium, zinc, folate, selenium and
magnesium. Further, mushrooms are high
in ergothioneine (also known as “ergo” for
short), which has shown to have preventive and
healing properties in the treatment of chronic
disease and inflammation.
Typically, it is the mushroom caps that are
most nutrient-dense, rather than the stems,
but this is dependent on the type.
Research conducted by American
professor Robert Beelman for the Center
for Plant and Mushroom Foods for Health at
Penn State College of Agricultural Sciences
in 2017 found that the level and quality of
nutrients between mushrooms was highly
variable, depending on the type and how they
were grown. Beelman found that the everyday
button mushroom, the type most commonly
found in supermarkets, is high in potassium
and selenium, but it is the more exotic species
such as oyster, shiitake, maitake, porcini,
reishi and cordyceps that contain significantly
higher concentrations of ergo.
Beelman also found that mushrooms
contain vitamin D only where they have been
grown in sunlight or exposed to UV light,
which is not always the case for common or
exotic mushrooms.
According to Beelman, the only way to get
the advised 3 milligrams of ergo daily is to eat
100 grams of button mushrooms or 25 grams
of oyster, shiitake or other exotic mushrooms.
The mushroom marketMushrooms were first grown commercially
in Australia from 1933, when disused
railway tunnels under Sydney were adapted
by the industry. Later that decade, growers
installed raised beds in open fields in the
Hawkesbury district. The yields were low
and unreliable due to the extreme Australian
weather conditions. The expertise of
migrants with the wisdom of European
growing techniques allowed the industry to
strengthen from the 1960s onwards.
While today the majority of Australians
eat mushrooms fresh, in the 1970s the
majority bought mushrooms that were
canned. Today, mushrooms are the sixth
most valuable horticultural crop grown in
Australia. Australian Mushrooms reports that
77 mushroom growers operate in Australia,
with most of them located in and around the
Hawkesbury district near Sydney.
Because mushroom food is made from
wheat straw, poultry litter, gypsum and water,
this nutrient-dense substrate returns back
into the environment along with mushroom
substrate once the crop is harvested, thus
making it an ideal garden mulch or potting mix.
The making of mushroomsAccording to Horticulture Innovation
Australia, the major challenges for
Pho
togr
aphy
: Get
ty
Types of mushroomsIn Australia, the typical variety of
mushrooms spans white Agaricus mushrooms, specialty mushrooms,
wild mushrooms, dried mushrooms
and truffles. Of the specialty
mushrooms, wood ear are available
fresh in Australia but typically used
in dried form for Asian dishes. White
jelly, shimeji (a Japanese variety with
a nutty flavour), shiitake (Chinese origin
with a meaty flavour and texture),
oyster and nameko all have a variety of
uses from stocks and soups through
bread and pasta flavourings, salad
and stir-fries, roasts and stuffed.
For a full list of mushroom varieties
and their ideal uses, the Australian
Mushrooms site is a great resource:
australianmushrooms.com.au.
76 | EatWell
MEET THE MAKERmushrooms
EWL029_076-077 FEAT Meet the Makers Mushrooms.indd 76EWL029_076-077 FEAT Meet the Makers Mushrooms.indd 76 1/30/2020 2:30:37 PM1/30/2020 2:30:37 PM
Growing mushroomsMushrooms are naturally rich in minerals and vitamins, low in calories, high in
antioxidants and cholesterol-free. They lend a deliciously unique fl avour to cooking, and growing them is an art.
Words / Cat Woods
Mushrooms come in so many
shapes, sizes, colours and flavours
that it would be impossible to
give them a one-size-fits-all
profile. That said, all mushrooms are high in
copper, potassium, zinc, folate, selenium and
magnesium. Further, mushrooms are high
in ergothioneine (also known as “ergo” for
short), which has shown to have preventive and
healing properties in the treatment of chronic
disease and inflammation.
Typically, it is the mushroom caps that are
most nutrient-dense, rather than the stems,
but this is dependent on the type.
Research conducted by American
professor Robert Beelman for the Center
for Plant and Mushroom Foods for Health at
Penn State College of Agricultural Sciences
in 2017 found that the level and quality of
nutrients between mushrooms was highly
variable, depending on the type and how they
were grown. Beelman found that the everyday
button mushroom, the type most commonly
found in supermarkets, is high in potassium
and selenium, but it is the more exotic species
such as oyster, shiitake, maitake, porcini,
reishi and cordyceps that contain significantly
higher concentrations of ergo.
Beelman also found that mushrooms
contain vitamin D only where they have been
grown in sunlight or exposed to UV light,
which is not always the case for common or
exotic mushrooms.
According to Beelman, the only way to get
the advised 3 milligrams of ergo daily is to eat
100 grams of button mushrooms or 25 grams
of oyster, shiitake or other exotic mushrooms.
The mushroom marketMushrooms were first grown commercially
in Australia from 1933, when disused
railway tunnels under Sydney were adapted
by the industry. Later that decade, growers
installed raised beds in open fields in the
Hawkesbury district. The yields were low
and unreliable due to the extreme Australian
weather conditions. The expertise of
migrants with the wisdom of European
growing techniques allowed the industry to
strengthen from the 1960s onwards.
While today the majority of Australians
eat mushrooms fresh, in the 1970s the
majority bought mushrooms that were
canned. Today, mushrooms are the sixth
most valuable horticultural crop grown in
Australia. Australian Mushrooms reports that
77 mushroom growers operate in Australia,
with most of them located in and around the
Hawkesbury district near Sydney.
Because mushroom food is made from
wheat straw, poultry litter, gypsum and water,
this nutrient-dense substrate returns back
into the environment along with mushroom
substrate once the crop is harvested, thus
making it an ideal garden mulch or potting mix.
The making of mushroomsAccording to Horticulture Innovation
Australia, the major challenges for
Pho
togr
aphy
: Get
tyTypes of mushroomsIn Australia, the typical variety of
mushrooms spans white Agaricus mushrooms, specialty mushrooms,
wild mushrooms, dried mushrooms
and truffles. Of the specialty
mushrooms, wood ear are available
fresh in Australia but typically used
in dried form for Asian dishes. White
jelly, shimeji (a Japanese variety with
a nutty flavour), shiitake (Chinese origin
with a meaty flavour and texture),
oyster and nameko all have a variety of
uses from stocks and soups through
bread and pasta flavourings, salad
and stir-fries, roasts and stuffed.
For a full list of mushroom varieties
and their ideal uses, the Australian
Mushrooms site is a great resource:
australianmushrooms.com.au.
76 | EatWell
MEET THE MAKERmushrooms
mushroom farmers are rising water and
labour costs, increased disease potential,
continued farm closures, an ageing industry
and the concentration of competition to three
major retailers. The Innovation Report for Mushrooms indicated that Australia has
a high cost of production relative to the shelf
price of mushrooms and that farm gate
prices have not improved in line with the
consumer price index (CPI).
The majority of mushroom farmers are
located in Victoria (35 per cent) followed by
New South Wales (31 per cent) and South
Australia (17 per cent).
Production of mushrooms in 2014–15 was
65,420 tonnes, valued at $349 million. Of
this, 94 tonnes was fresh export, 63.5 tonnes
accounted for 97 per cent of fresh supply and
close to 1.78 tonnes was processed.
Almost 97 per cent of mushrooms
produced locally are consumed in the fresh
market. Due to the high cost of production,
export accounts for less than 1 per cent of
fresh production.
According to Horticulture Innovation’s
report on mushrooms, “The average
Australian consumption of mushrooms
per capita is 2.8 kilograms per person. The
consumption of mushrooms per capita in
Canada, a similar market, is 3.5 kilograms
per person. Asian countries, in contrast,
historically record much higher consumption.
China’s consumption of mushrooms per
capita is around 10 kilograms.”
Andrew Cowan is a second-generation
organic mushroom grower. He runs and
operates the farm Benalla Mushrooms in
central Victoria with his wife.
“We have been producing mushrooms
organically for 27 years; however we
received our Organic Certification in 1996,
almost 24 years ago,” he says.
“The market for organic mushrooms,
while still small at this stage in comparison
to conventional, is growing all the time.
People are starting to realise the health
benefits of eating organically, and this is
growing our market. We work closely with
Australia’s leading supermarkets and
distributors, meaning we supply just enough
for Australia’s demand.”
“We believe that putting love into our
products instead of chemicals makes for
a perfect mushroom, every time,” says Cowan.
“By no means is this easy though, as my team
and I work long hours each and every day.”
The growing conditions for mushrooms
are elemental in their survival and quality,
according to Cowan. “We have to keep
our rooms’ humidity and temperature
levels in check every second of every day
to ensure perfect growing conditions, and
we consistently check and maintain each
mushroom to make sure the process is
running smoothly. It’s very easy for this to get
out of hand, as a single mushroom without
correct conditions can fail, and take all the
surrounding crop with it.”
“We replace our chemicals with manual
labour,” says Cowan. “This means although we
have a more nutritional, tastier and healthier
product, it needs a lot more work to get it
there. In terms of resources, our machines on
site are very specific for the jobs they do, and
almost everything is done to the decimal point.
This requires a lot of resources in machinery,
compost and labour.”
Mushrooms in your kitchenHealthy, fresh mushrooms are slightly firm
to the touch and have a slight shine to their
surface. Stored in a brown paper bag at the
bottom of the fridge, mushrooms remain
edible for a week.
Mushrooms don’t need to be peeled, but
should be cleaned prior to eating. This can
best be done by using a damp cloth to gently
wipe the mushrooms, and a soft brush will
remove any dirt from the surface. Do not
soak mushrooms though, as they’ll absorb
water and lose both flavour and freshness.
Both caps and stems can be used fresh,
roasted, marinated, powdered or dehydrated.
Cat Woods is a Melbourne journalist. She founded Ballet Sculpt and teaches this class, yoga and pilates as well as blogging. Her website is catwoods.me.
Interesting mushroom facts• A single portobella mushroom
can contain more potassium than
a banana.
• Mushrooms are made up of around
90 per cent water.
• Traditional Chinese medicine has
utilised the medicinal properties of
mushrooms for centuries.
• There is a range of mushroom
varieties that glow in the dark.
… a single mushroom without correct conditions can fail,
and take all the surrounding crop with it.
EatWell | 77
EWL029_076-077 FEAT Meet the Makers Mushrooms.indd 77EWL029_076-077 FEAT Meet the Makers Mushrooms.indd 77 1/30/2020 2:30:40 PM1/30/2020 2:30:40 PM
mushroom farmers are rising water and
labour costs, increased disease potential,
continued farm closures, an ageing industry
and the concentration of competition to three
major retailers. The Innovation Report for Mushrooms indicated that Australia has
a high cost of production relative to the shelf
price of mushrooms and that farm gate
prices have not improved in line with the
consumer price index (CPI).
The majority of mushroom farmers are
located in Victoria (35 per cent) followed by
New South Wales (31 per cent) and South
Australia (17 per cent).
Production of mushrooms in 2014–15 was
65,420 tonnes, valued at $349 million. Of
this, 94 tonnes was fresh export, 63.5 tonnes
accounted for 97 per cent of fresh supply and
close to 1.78 tonnes was processed.
Almost 97 per cent of mushrooms
produced locally are consumed in the fresh
market. Due to the high cost of production,
export accounts for less than 1 per cent of
fresh production.
According to Horticulture Innovation’s
report on mushrooms, “The average
Australian consumption of mushrooms
per capita is 2.8 kilograms per person. The
consumption of mushrooms per capita in
Canada, a similar market, is 3.5 kilograms
per person. Asian countries, in contrast,
historically record much higher consumption.
China’s consumption of mushrooms per
capita is around 10 kilograms.”
Andrew Cowan is a second-generation
organic mushroom grower. He runs and
operates the farm Benalla Mushrooms in
central Victoria with his wife.
“We have been producing mushrooms
organically for 27 years; however we
received our Organic Certification in 1996,
almost 24 years ago,” he says.
“The market for organic mushrooms,
while still small at this stage in comparison
to conventional, is growing all the time.
People are starting to realise the health
benefits of eating organically, and this is
growing our market. We work closely with
Australia’s leading supermarkets and
distributors, meaning we supply just enough
for Australia’s demand.”
“We believe that putting love into our
products instead of chemicals makes for
a perfect mushroom, every time,” says Cowan.
“By no means is this easy though, as my team
and I work long hours each and every day.”
The growing conditions for mushrooms
are elemental in their survival and quality,
according to Cowan. “We have to keep
our rooms’ humidity and temperature
levels in check every second of every day
to ensure perfect growing conditions, and
we consistently check and maintain each
mushroom to make sure the process is
running smoothly. It’s very easy for this to get
out of hand, as a single mushroom without
correct conditions can fail, and take all the
surrounding crop with it.”
“We replace our chemicals with manual
labour,” says Cowan. “This means although we
have a more nutritional, tastier and healthier
product, it needs a lot more work to get it
there. In terms of resources, our machines on
site are very specific for the jobs they do, and
almost everything is done to the decimal point.
This requires a lot of resources in machinery,
compost and labour.”
Mushrooms in your kitchenHealthy, fresh mushrooms are slightly firm
to the touch and have a slight shine to their
surface. Stored in a brown paper bag at the
bottom of the fridge, mushrooms remain
edible for a week.
Mushrooms don’t need to be peeled, but
should be cleaned prior to eating. This can
best be done by using a damp cloth to gently
wipe the mushrooms, and a soft brush will
remove any dirt from the surface. Do not
soak mushrooms though, as they’ll absorb
water and lose both flavour and freshness.
Both caps and stems can be used fresh,
roasted, marinated, powdered or dehydrated.
Cat Woods is a Melbourne journalist. She founded Ballet Sculpt and teaches this class, yoga and pilates as well as blogging. Her website is catwoods.me.
Interesting mushroom facts• A single portobella mushroom
can contain more potassium than
a banana.
• Mushrooms are made up of around
90 per cent water.
• Traditional Chinese medicine has
utilised the medicinal properties of
mushrooms for centuries.
• There is a range of mushroom
varieties that glow in the dark.
… a single mushroom without correct conditions can fail,
and take all the surrounding crop with it.
EatWell | 77
Pho
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EatWellFOR THE LOVE OF FOOD
78 | EatWell
Pho
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aphy
: Get
ty
EatWellFOR THE LOVE OF FOOD
78 | EatWell
Mediterranean foo dsFabulous fish
Fish is the dominant meat in the Mediterranean diet, with red meat being consumed less frequently. This is a good thing because fish is a wonderful source of protein and also
omega-3 fats (especially deep-sea fish). If you are choosing whole fish it should smell of the ocean and the eyes should be bright (as opposed to sunken and dull). You should also look
for bright red gills and flesh that springs back to the touch. If you are buying fillets or cutlets look for flesh that is shiny and firm and it should not be sitting in water. Mediterranean-style preparation would typically involve baking, stews or skewers. However you have it, fresh fish
cooked with moderate heat is an absolute delight.
EatWell | 79
Mediterranean foo dsFabulous fish
Fish is the dominant meat in the Mediterranean diet, with red meat being consumed less frequently. This is a good thing because fish is a wonderful source of protein and also
omega-3 fats (especially deep-sea fish). If you are choosing whole fish it should smell of the ocean and the eyes should be bright (as opposed to sunken and dull). You should also look
for bright red gills and flesh that springs back to the touch. If you are buying fillets or cutlets look for flesh that is shiny and firm and it should not be sitting in water. Mediterranean-style preparation would typically involve baking, stews or skewers. However you have it, fresh fish
cooked with moderate heat is an absolute delight.
EatWell | 79
Falcon range cookers have been manufactured in Royal Leamington Spa, UK, since 1830.
With contemporary, traditional and industrial range cookers, and over 80 diff erent product
combinations to choose from, there’s a Falcon for every style. With a Falcon at the heart of the
kitchen, the kitchen is always the heart of a home.For more information visit andico.com.au/falcon
Falcon
Broccolini with Tofu, Chilli & Peanuts
Broccolini with Tofu, Chilli & PeanutsRecipe / Falcon
Serves: 4
150g firm tofu, drained2 tbsp sesame oil1 clove garlic, minced1 tsp minced fresh ginger1 bird’s-eye chilli, thinly sliced,
plus extra to serve
3 bunches broccolini, trimmed2 tbsp gluten-free light soy sauce or
tamari30g roasted unsalted peanuts, chopped,
to serveSalt & pepper, to taste
Place tofu on plate lined with paper
towel. Cover with more paper towel
and press firmly to extract as much
liquid as possible. Discard paper
towel and crumble tofu onto plate.
Heat 1 tbsp oil in wok or large frying
pan over medium–high heat. Add tofu
and cook, stirring, for 5–10 mins until
golden and crisp. Transfer to plate.
Add remaining oil to wok along with
garlic, ginger and chilli. Cook for 30
secs until fragrant, then add broccolini
and stir-fry for 3–4 mins until crisp-
tender. Add soy sauce and tofu and
toss to coat.
Transfer to serving platter and
sprinkle with peanuts and chilli. Season
with salt and pepper and serve.
80 | EatWell
RECIPES FROMfalcon
EWL029_080-081 SR Andico Falcon.indd 80EWL029_080-081 SR Andico Falcon.indd 80 1/30/2020 2:31:01 PM1/30/2020 2:31:01 PM
Falcon range cookers have been manufacturedin Royal Leamington Spa, UK, since 1830.
With contemporary, traditional and industrial range cookers, and over 80 diff erent product
combinations to choose from, there’s a Falcon for every style. With a Falcon at the heart of the
kitchen, the kitchen is always the heart of a home.For more information visit andico.com.au/falcon
Falcon
Broccolini with Tofu, Chilli & Peanuts
Broccolini with Tofu, Chilli & PeanutsRecipe / Falcon
Serves: 4
150g firm tofu, drained2 tbsp sesame oil1 clove garlic, minced1 tsp minced fresh ginger1 bird’s-eye chilli, thinly sliced,
plus extra to serve
3 bunches broccolini, trimmed2 tbsp gluten-free light soy sauce or
tamari30g roasted unsalted peanuts, chopped,
to serveSalt & pepper, to taste
Place tofu on plate lined with paper
towel. Cover with more paper towel
and press firmly to extract as much
liquid as possible. Discard paper
towel and crumble tofu onto plate.
Heat 1 tbsp oil in wok or large frying
pan over medium–high heat. Add tofu
and cook, stirring, for 5–10 mins until
golden and crisp. Transfer to plate.
Add remaining oil to wok along with
garlic, ginger and chilli. Cook for 30
secs until fragrant, then add broccolini
and stir-fry for 3–4 mins until crisp-
tender. Add soy sauce and tofu and
toss to coat.
Transfer to serving platter and
sprinkle with peanuts and chilli. Season
with salt and pepper and serve.
80 | EatWell
RECIPES FROMfalcon
Lemon Curd & Coconut CookiesRecipe / Falcon
Makes: 16
250g unsalted butter, softened¾ cup caster sugar1 tsp vanilla extract3 cups plain flour
1 egg120g coconut flakes⅓ cup store-bought
lemon curd
Preheat oven to 160°C fan-forced.
Place butter and sugar in bowl of electric mixer fitted with paddle
attachment and beat until pale. Add vanilla and flour and beat until
just combined. Roll into 5cm diameter log shape and wrap in plastic.
Refrigerate for 30 mins until firm.
Whisk egg with 1 tbsp of water in bowl. Place coconut in separate bowl.
Cut dough into 1.5cm thick slices and dip in egg wash, then into
coconut and toss to coat. Transfer to baking tray lined with baking
paper. Repeat with remaining dough.
Make indentation in top of each cookie and place ½ tsp lemon curd
into each hole. Bake for 15 mins until golden. Cool on tray.
Prawns with Chilli Coconut SauceRecipe / Falcon
Serves: 4
2 tbsp coconut oil1 clove garlic, minced1 tsp finely grated fresh ginger2 stalks lemongrass (white part
only), finely chopped4 long red chillies, deseeded
& finely chopped1 tbs brown sugar
1 cup coconut milk16 large unpeeled green prawns,
heads removed, split down the middle & deveined
1 tbsp lime juice, plus extra wedges to serve
Fresh coriander leaves & sliced red chillies, to serve
Heat oil in wok or large frying pan over medium heat. Add garlic, ginger,
lemongrass and chilli and cook for 1 min until fragrant. Add sugar and
coconut milk and simmer for 2 mins until thickened. Keep warm.
Heat teppanyaki or large frying pan over medium–high heat. In batches,
cook prawns, shell-side down, for 4-5 mins, until cooked through. Add
prawns and lime juice to coconut sauce and toss to combine.
Pile up prawns and sauce onto serving platter. Sprinkle with
coriander, sliced chillies and extra lime.
Prawns with Chilli Coconut Sauce
Lemon Curd & Coconut Cookies
Roast Beef Fillet with Panzanella
Roast Beef Fillet with PanzanellaRecipe / Falcon
Serves: 6
1.2kg beef fillet6 thick slices sourdough bread⅓ cup extra-virgin olive oil, plus
extra for brushingSea salt & black pepper2 tbsp white balsamic vinegar1 clove garlic, minced
500g mixed tomatoes, halved1 Lebanese cucumber, peeled
and diced½ small red onion, thinly sliced1 tbsp baby capers1 cup fresh basil leaves, torn, plus
extra to serve
Preheat oven to 180°C fan-forced.
Heat non-stick grill, teppanyaki plate or large frying pan over
medium–high heat. Brush beef with oil and season with salt and
pepper. Brown beef for 2–3 mins, turning, until browned all over.
Transfer to roasting pan and roast for 20 mins for medium, or until
cooked to your liking. Cover loosely with foil and rest for 15 mins.
Meanwhile, brush bread with oil and season with salt and pepper.
Cook on grill for 5 mins, turning, until toasted and charred. Break up
into chunks.
Place oil, vinegar, garlic, tomatoes, cucumber, onion, capers, basil
leaves and bread into large bowl. Season with salt and pepper and toss
to combine.
Slice beef and transfer to platter. Arrange salad on side and top with
extra basil leaves.
EatWell | 81
EWL029_080-081 SR Andico Falcon.indd 81EWL029_080-081 SR Andico Falcon.indd 81 1/30/2020 2:31:04 PM1/30/2020 2:31:04 PM
Lemon Curd & Coconut CookiesRecipe / Falcon
Makes: 16
250g unsalted butter, softened¾ cup caster sugar1 tsp vanilla extract3 cups plain flour
1 egg120g coconut flakes⅓ cup store-bought
lemon curd
Preheat oven to 160°C fan-forced.
Place butter and sugar in bowl of electric mixer fitted with paddle
attachment and beat until pale. Add vanilla and flour and beat until
just combined. Roll into 5cm diameter log shape and wrap in plastic.
Refrigerate for 30 mins until firm.
Whisk egg with 1 tbsp of water in bowl. Place coconut in separate bowl.
Cut dough into 1.5cm thick slices and dip in egg wash, then into
coconut and toss to coat. Transfer to baking tray lined with baking
paper. Repeat with remaining dough.
Make indentation in top of each cookie and place ½ tsp lemon curd
into each hole. Bake for 15 mins until golden. Cool on tray.
Prawns with Chilli Coconut SauceRecipe / Falcon
Serves: 4
2 tbsp coconut oil1 clove garlic, minced1 tsp finely grated fresh ginger2 stalks lemongrass (white part
only), finely chopped4 long red chillies, deseeded
& finely chopped1 tbs brown sugar
1 cup coconut milk16 large unpeeled green prawns,
heads removed, split down themiddle & deveined
1 tbsp lime juice, plus extra wedgesto serve
Fresh coriander leaves & slicedred chillies, to serve
Heat oil in wok or large frying pan over medium heat. Add garlic, ginger,
lemongrass and chilli and cook for 1 min until fragrant. Add sugar and
coconut milk and simmer for 2 mins until thickened. Keep warm.
Heat teppanyaki or large frying pan over medium–high heat. In batches,
cook prawns, shell-side down, for 4-5 mins, until cooked through. Add
prawns and lime juice to coconut sauce and toss to combine.
Pile up prawns and sauce onto serving platter. Sprinkle with
coriander, sliced chillies and extra lime.
Prawns with Chilli Coconut Sauce
Lemon Curd & Coconut Cookies
Roast Beef Fillet with Panzanella
Roast Beef Fillet with PanzanellaRecipe / Falcon
Serves: 6
1.2kg beef fillet6 thick slices sourdough bread⅓ cup extra-virgin olive oil, plus
extra for brushingSea salt & black pepper2 tbsp white balsamic vinegar1 clove garlic, minced
500g mixed tomatoes, halved1 Lebanese cucumber, peeled
and diced½ small red onion, thinly sliced1 tbsp baby capers1 cup fresh basil leaves, torn, plus
extra to serve
Preheat oven to 180°C fan-forced.
Heat non-stick grill, teppanyaki plate or large frying pan over
medium–high heat. Brush beef with oil and season with salt and
pepper. Brown beef for 2–3 mins, turning, until browned all over.
Transfer to roasting pan and roast for 20 mins for medium, or until
cooked to your liking. Cover loosely with foil and rest for 15 mins.
Meanwhile, brush bread with oil and season with salt and pepper.
Cook on grill for 5 mins, turning, until toasted and charred. Break up
into chunks.
Place oil, vinegar, garlic, tomatoes, cucumber, onion, capers, basil
leaves and bread into large bowl. Season with salt and pepper and toss
to combine.
Slice beef and transfer to platter. Arrange salad on side and top with
extra basil leaves.
EatWell | 81
Celebrate Health has done the hard stuff like intensive research, fl avour trials and
rigorous testing so that they can off er you the very best convenient and healthy
meal solutions for your body.For more information visit
celebratehealth.com.au
Celebrate Health
One-Pan Chicken with Eggplant, Mozzarella & Tomato Basil Pasta Sauce
One-Pan Chicken with Eggplant, Mozzarella & Tomato Basil Pasta SauceRecipe / Celebrate Health
Serves: 4
3 tbsp extra-virgin olive oil1 small eggplant, cut into 8 x
1cm-thick rounds4 x 125g chicken thigh fillets250g cherry tomatoes, halved
175g Celebrate Health Tomato & Basil Pasta Sauce
100g fresh mozzarella, thinly sliced1 tbsp lightly toasted pine nuts¼ cup fresh basil leavesMixed salad leaves, to serve
Heat 1 tbsp oil in large non-stick frying pan
over high heat. Cook eggplant slices in two
batches for 2 mins each side or until golden,
adding another 1 tbsp oil for second batch.
Transfer to plate and set aside.
Return same pan to medium–high heat.
Add remaining oil and chicken and cook
for 3–4 mins each side or until golden and
almost cooked through. Transfer to plate
and set aside. Add tomatoes to pan and
cook, stirring, for 2 mins or until softened.
Add Celebrate Health Tomato & Basil Pasta
Sauce to pan and simmer for 2–3 mins or
until thick.
Preheat grill on high. Return chicken
to pan. Top each piece of chicken with
2 eggplant slices and some mozzarella.
Simmer for 2–3 mins, then place under
preheated grill until cheese is melted
and bubbling.
Scatter with toasted pine nuts and serve
topped with basil leaves and mixed salad.
82 | EatWell
RECIPES MADE WITHcelebrate health products
EWL029_082-083 SR Celebrate Health Flavour Makers.indd 82EWL029_082-083 SR Celebrate Health Flavour Makers.indd 82 31/01/2020 2:42:22 PM31/01/2020 2:42:22 PM
Celebrate Health has done the hard stuff like intensive research, flavour trials and
rigorous testing so that they can off er you the very best convenient and healthy
meal solutions for your body.For more information visit
celebratehealth.com.au
Celebrate Health
One-Pan Chicken with Eggplant, Mozzarella & Tomato Basil Pasta Sauce
One-Pan Chicken with Eggplant, Mozzarella & Tomato Basil Pasta SauceRecipe / Celebrate Health
Serves: 4
3 tbsp extra-virgin olive oil1 small eggplant, cut into 8 x
1cm-thick rounds4 x 125g chicken thigh fillets250g cherry tomatoes, halved
175g Celebrate Health Tomato & Basil Pasta Sauce
100g fresh mozzarella, thinly sliced1 tbsp lightly toasted pine nuts¼ cup fresh basil leavesMixed salad leaves, to serve
Heat 1 tbsp oil in large non-stick frying pan
over high heat. Cook eggplant slices in two
batches for 2 mins each side or until golden,
adding another 1 tbsp oil for second batch.
Transfer to plate and set aside.
Return same pan to medium–high heat.
Add remaining oil and chicken and cook
for 3–4 mins each side or until golden and
almost cooked through. Transfer to plate
and set aside. Add tomatoes to pan and
cook, stirring, for 2 mins or until softened.
Add Celebrate Health Tomato & Basil Pasta
Sauce to pan and simmer for 2–3 mins or
until thick.
Preheat grill on high. Return chicken
to pan. Top each piece of chicken with
2 eggplant slices and some mozzarella.
Simmer for 2–3 mins, then place under
preheated grill until cheese is melted
and bubbling.
Scatter with toasted pine nuts and serve
topped with basil leaves and mixed salad.
82 | EatWell
RECIPES MADE WITHcelebrate health products
Quinoa Pilaf with Broccoli, Black Beans, Corn & Herbs
Teriyaki Tofu Asian Salad
Teriyaki Tofu Asian SaladRecipe / Celebrate Health
Serves: 4
175g Celebrate Heath Japanese Teriyaki Recipe Base
300g firm tofu, cut into 2cm cubes
2 tsp sesame oil1 tbsp rice vinegar2 tsp lemon juice2 cups steamed brown rice100g mixed salad leaves
2 carrots, cut into long ribbons
200g edamame beans, steamed & podded
4 radishes, thinly slicedBlack sesame seeds, to
serveMicro herbs and purple
shiso leaves, to garnish (optional)
Place Celebrate Heath Japanese Teriyaki Recipe Base
in shallow dish, reserving 1½ tbsp. Add tofu to dish and
turn to coat. Set aside to marinate for 10 mins.
Meanwhile, heat oil in non-stick frying pan over
medium–high heat. Cook tofu, turning, for 3–4 mins or
until golden brown on all sides.
To make dressing, combine reserved Celebrate
Heath Japanese Teriyaki Recipe Base, rice vinegar and
lemon juice in small bowl.
To serve, arrange steamed rice, salad leaves, carrot
ribbons and edamame beans on serving platter. Top
with tofu and radish, drizzle with dressing and sprinkle
with sesame seeds and herbs.
Quinoa Pilaf with Broccoli, Black Beans, Corn & Herbs
Recipe / Celebrate HealthServes: 4
1 tbsp extra-virgin olive oil1 onion, finely chopped2 cloves garlic, crushed1 fresh long green chilli,
deseeded, finely chopped, plus extra sliced chilli to serve
200g (1 cup) uncooked quinoa, rinsed & drained
1 x 500mL packet Celebrate Health Vegan Stock
300g broccoli, trimmed & cut into small florets
1 large corn cob, kernels removed
400g tin black beans, rinsed & drained
100g baby spinach leavesFreshly ground black
pepper2 tbsp pepitasFresh herbs & lime
wedges, to serve
Heat oil in large saucepan over high heat. Cook onion,
stirring occasionally, for 5 mins or until softened.
Add garlic and chilli and cook stirring for 1 min or
until fragrant.
Add quinoa and Celebrate Health Vegan Stock and
bring to boil. Reduce heat to low, cover and simmer
for 12 mins or until stock has almost evaporated. Add
broccoli, corn and black beans and stir to combine.
Cover and cook for further 2–3 mins or until stock has
evaporated. Remove from heat and set aside, covered,
to steam for 3–4 mins.
Stir through spinach and season with pepper.
Top with pepitas, herbs and sliced chilli and serve
with lime wedges.
EatWell | 83
EWL029_082-083 SR Celebrate Health Flavour Makers.indd 83EWL029_082-083 SR Celebrate Health Flavour Makers.indd 83 1/30/2020 2:31:22 PM1/30/2020 2:31:22 PM
Quinoa Pilaf with Broccoli,Black Beans, Corn & Herbs
Teriyaki TofuAsian Salad
Teriyaki Tofu Asian SaladRecipe / Celebrate Health
Serves: 4
175g Celebrate HeathJapanese TeriyakiRecipe Base
300g firm tofu, cut into2cm cubes
2 tsp sesame oil1 tbsp rice vinegar2 tsp lemon juice2 cups steamed brown rice100g mixed salad leaves
2 carrots, cut into longribbons
200g edamame beans,steamed & podded
4 radishes, thinly slicedBlack sesame seeds, to
serveMicro herbs and purple
shiso leaves, to garnish(optional)
Place Celebrate Heath Japanese Teriyaki Recipe Base
in shallow dish, reserving 1½ tbsp. Add tofu to dish and
turn to coat. Set aside to marinate for 10 mins.
Meanwhile, heat oil in non-stick frying pan over
medium–high heat. Cook tofu, turning, for 3–4 mins or
until golden brown on all sides.
To make dressing, combine reserved Celebrate
Heath Japanese Teriyaki Recipe Base, rice vinegar and
lemon juice in small bowl.
To serve, arrange steamed rice, salad leaves, carrot
ribbons and edamame beans on serving platter. Top
with tofu and radish, drizzle with dressing and sprinkle
with sesame seeds and herbs.
Quinoa Pilaf with Broccoli, Black Beans, Corn & Herbs
Recipe / Celebrate HealthServes: 4
1 tbsp extra-virgin olive oil1 onion, finely chopped2 cloves garlic, crushed1 fresh long green chilli,
deseeded, finely chopped, plus extra sliced chilli to serve
200g (1 cup) uncooked quinoa, rinsed & drained
1 x 500mL packet Celebrate Health Vegan Stock
300g broccoli, trimmed & cut into small florets
1 large corn cob, kernels removed
400g tin black beans, rinsed & drained
100g baby spinach leavesFreshly ground black
pepper2 tbsp pepitasFresh herbs & lime
wedges, to serve
Heat oil in large saucepan over high heat. Cook onion,
stirring occasionally, for 5 mins or until softened.
Add garlic and chilli and cook stirring for 1 min or
until fragrant.
Add quinoa and Celebrate Health Vegan Stock and
bring to boil. Reduce heat to low, cover and simmer
for 12 mins or until stock has almost evaporated. Add
broccoli, corn and black beans and stir to combine.
Cover and cook for further 2–3 mins or until stock has
evaporated. Remove from heat and set aside, covered,
to steam for 3–4 mins.
Stir through spinach and season with pepper.
Top with pepitas, herbs and sliced chilli and serve
with lime wedges.
EatWell | 83
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: Get
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Mediterranean eatingBoost your brain
Researchers from Swinburne University of Technology, Melbourne, evaluated available studies published between 2000 and 2015 on the subject of how the
Mediterranean diet influences the brain. The accumulated results showed that a Mediterranean style of eating is associated with improved memory, attention
and language as people age. Memory was especially positively affected with improvements in delayed recognition, working memory, long-term memory, executive function and visual constructs. The Mediterranean diet has these effects because it reduces inflammation, increases vitamins and minerals,
maintains healthy weight, increases antioxidants in the blood, enhances energy metabolism, supports a healthy gut flora and provides healthy fats.
EatWellHEALTH SHOT
84 | EatWell
Pho
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: Get
ty
Mediterranean eatingBoost your brain
Researchers from Swinburne University of Technology, Melbourne, evaluated available studies published between 2000 and 2015 on the subject of how the
Mediterranean diet influences the brain. The accumulated results showed that a Mediterranean style of eating is associated with improved memory, attention
and language as people age. Memory was especially positively affected with improvements in delayed recognition, working memory, long-term memory, executive function and visual constructs. The Mediterranean diet has these effects because it reduces inflammation, increases vitamins and minerals,
maintains healthy weight, increases antioxidants in the blood, enhances energy metabolism, supports a healthy gut flora and provides healthy fats.
EatWellHEALTH SHOT
84 | EatWell
EatWell | 85EatWell | 85
Hungarian cuisine off ers a combination of simple food that originated with the nomadic tribes of the Hungarian plains with the newer infl uences of the Italians and Turks. The result is delicately spiced and deeply warming food. Bring some Hungarian fl avour to your cooking with our: vegan rainbow goulash;
cabbage and potato gratin; parsnip potato paprikash; seafood chowder; pea, mushroom and smoked tofu stew; easy apple crumble; or vegan székely gulyás.
Hungarian
Cabbage Rolls with Zesty Herby
Filling
Cabbage Rolls with Zesty Herby FillingRecipe / Meg Thompson
Cabbage rolls are a traditional Hungarian dish, but these take a different
direction. Filled with a zesty mix of eggplant, brown rice, herbs, seeds and
spices, it brings a rich and “hearty” style without being too heavy.
Makes: 6 rolls
1 eggplant, diced into 1cm pieces1–2 tbsp olive oil½ tsp cumin seeds½ tsp coriander seeds1 cup cooked brown rice1 clove garlic, peeled & finely choppedBig handful parsley leaves, chopped7–8 mint leaves, chopped
70–80g feta, crumbled½ cup sunflower seeds or pepitas1 egg, whisked½ tsp lemon zest¼ tsp salt or more to taste¼–½ tsp chilli flakes½ cup diced tomatoes6 cabbage leaves
Preheat oven to 190°C.
Drizzle eggplant with 1–2 tbsp olive
oil and good sprinkle of salt and place
in oven for 25 mins, or until eggplant
is tender.
Gently warm cumin and coriander
seeds in small frying pan until fragrant.
Crush warmed seeds with mortar
and pestle, or with the side of a knife
and set aside.
Combine eggplant, seeds and
remaining ingredients in bowl.
Cut off and discard any particularly
tough parts of cabbage leaves and
gently steam until just tender.
Lay out 1 cabbage leaf and add
around ½ cup mixture, rolling up to
large cigar or cone shape, whichever
works best with leaf shape. Continue
with remaining leaves.
Place rolls onto baking tray, drizzle
with a little oil and bake for around
20 mins, or until leaves are golden
and tender.
Vegan Rainbow GoulashRecipe / Meg Thompson
Traditionally, Hungarian goulash is made with meat
as the base. This is a delicious vegan version that
incorporates chickpeas and mushrooms for heartiness,
and is bright, zesty and fresh while still satisfying the
desire for a comforting meal.
Serves: 4
2 tbsp olive oil1 small onion, peeled
& diced2 cloves garlic, peeled
& chopped2 tsp Hungarian paprika150g mushrooms, sliced1 red capsicum, sliced
1 yellow capsicum, sliced1 green capsicum, sliced1 cup passata1 cup vegetable stock1 x 400g tin chickpeas,
drained & rinsedParsley leaves, to serveCooked rice, to serve
Place olive oil and onion in large saucepan over medium
heat and cook until soft.
Add garlic and paprika and stir for 1 min, until fragrant.
Add mushrooms and cook for a few mins, stirring
frequently.
Add capsicum, passata, stock and chickpeas and cook
for around 10 mins, or until vegies are cooked to taste.
Taste and add a little salt and pepper if necessary.
Serve with lots of parsley and rice.
Enjoy immediately! Pho
togr
aphy
: Meg
Tho
mps
on
86 | EatWell
RECIPESHungarian Syle
EWL029_086-093 CR Hungarian Style.indd 86EWL029_086-093 CR Hungarian Style.indd 86 4/02/2020 7:12:07 AM4/02/2020 7:12:07 AM
Hungarian cuisine offers a combination of simple food that originated with the nomadic tribes of the Hungarian plains with the newer influences of the Italians and Turks. The result is delicately spiced and deeply warming food. Bring some Hungarian flavour to your cooking with our: vegan rainbow goulash;
cabbage and potato gratin; parsnip potato paprikash; seafood chowder; pea, mushroom and smoked tofu stew; easy apple crumble; or vegan székely gulyás.
Hungarian
Cabbage Rolls with Zesty Herby
Filling
Cabbage Rolls with Zesty Herby FillingRecipe / Meg Thompson
Cabbage rolls are a traditional Hungarian dish, but these take a different
direction. Filled with a zesty mix of eggplant, brown rice, herbs, seeds and
spices, it brings a rich and “hearty” style without being too heavy.
Makes: 6 rolls
1 eggplant, diced into 1cm pieces1–2 tbsp olive oil½ tsp cumin seeds½ tsp coriander seeds1 cup cooked brown rice1 clove garlic, peeled & finely choppedBig handful parsley leaves, chopped7–8 mint leaves, chopped
70–80g feta, crumbled½ cup sunflower seeds or pepitas1 egg, whisked½ tsp lemon zest¼ tsp salt or more to taste¼–½ tsp chilli flakes½ cup diced tomatoes6 cabbage leaves
Preheat oven to 190°C.
Drizzle eggplant with 1–2 tbsp olive
oil and good sprinkle of salt and place
in oven for 25 mins, or until eggplant
is tender.
Gently warm cumin and coriander
seeds in small frying pan until fragrant.
Crush warmed seeds with mortar
and pestle, or with the side of a knife
and set aside.
Combine eggplant, seeds and
remaining ingredients in bowl.
Cut off and discard any particularly
tough parts of cabbage leaves and
gently steam until just tender.
Lay out 1 cabbage leaf and add
around ½ cup mixture, rolling up to
large cigar or cone shape, whichever
works best with leaf shape. Continue
with remaining leaves.
Place rolls onto baking tray, drizzle
with a little oil and bake for around
20 mins, or until leaves are golden
and tender.
Vegan Rainbow GoulashRecipe / Meg Thompson
Traditionally, Hungarian goulash is made with meat
as the base. This is a delicious vegan version that
incorporates chickpeas and mushrooms for heartiness,
and is bright, zesty and fresh while still satisfying the
desire for a comforting meal.
Serves: 4
2 tbsp olive oil1 small onion, peeled
& diced2 cloves garlic, peeled
& chopped2 tsp Hungarian paprika150g mushrooms, sliced1 red capsicum, sliced
1 yellow capsicum, sliced1 green capsicum, sliced1 cup passata1 cup vegetable stock1 x 400g tin chickpeas,
drained & rinsedParsley leaves, to serveCooked rice, to serve
Place olive oil and onion in large saucepan over medium
heat and cook until soft.
Add garlic and paprika and stir for 1 min, until fragrant.
Add mushrooms and cook for a few mins, stirring
frequently.
Add capsicum, passata, stock and chickpeas and cook
for around 10 mins, or until vegies are cooked to taste.
Taste and add a little salt and pepper if necessary.
Serve with lots of parsley and rice.
Enjoy immediately! Pho
togr
aphy
: Meg
Tho
mps
on
86 | EatWell
RECIPESHungarian Syle
Vegan Rainbow Goulash
This is a delicious vegan version that incorporates chickpeas and mushrooms for heartiness, and is bright, zesty and fresh while
still satisfying the desire for a comforting meal.
EatWell | 87
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Vegan Rainbow Goulash
This is a delicious vegan version that incorporates chickpeas and mushrooms for heartiness, and is bright, zesty and fresh while
still satisfying the desire for a comforting meal.
EatWell | 87
Pho
togr
aphy
: Meg
Tho
mps
on, J
acqu
elin
e A
lwill
Parsnip Potato PaprikashRecipe / Jacqueline Alwill
Whilst a lot of meat dishes appear to be present in the Hungarian diet, there’s
always a way to make them plant-based and this variation on the Hungarian
Paprikash does just that. I’ve swapped out chicken for nourishing root vegetables
such as parsnip and potato and added radish for a bit of extra punch. Serve this
beauty with my delicious Zucchini Cucumber Salad (recipe above).
Serves: 4–6
1 tbsp extra-virgin olive oil1 large brown onion, peeled &
roughly chopped2 cloves garlic, peeled & sliced1 red capsicum, seeded &
roughly chopped450g parsnips, trimmed & roughly
chopped into 3cm chunks450g white potatoes, roughly
chopped into 3cm chunks
1 bunch radishes, trimmed & quartered1 × 400g tin chopped tomatoes1½ tbsp sweet paprika1½ tsp smoked paprikaPinch chilli flakes400mL water¼ cup fresh parsley leaves, finely
sliced to serveSea salt & black pepper
Preheat oven to 180°C.
Heat heavy-based oven-proof
saucepan on medium heat, add olive
oil, onion, garlic and capsicum,
cover and cook for 10 mins, stirring
frequently.
Add parsnips, potatoes, radishes,
tomatoes, paprika, chilli and water and
season. Cover and place in oven for 45
mins. Remove lid and cook further
15 mins to finish.
Sprinkle with parsley and serve.
Hungarian-Inspired Zucchini Cucumber SaladRecipe / Jacqueline Alwill
Having never made Hungarian food before, I thought my best intro would be to try
a variation on one of their most favourite sides: the cucumber salad. I’ve upped the
nutrition with the integration of zucchini and removed the traditional cream for
a plant-based variation on this beautiful crisp, crunchy and refreshing salad.
Serves: 4
1 zucchini, finely sliced1 telegraph cucumber, finely slicedSea salt
2 tbsp apple-cider vinegar1 small clove garlic, peeled & minced¼ cup dill leaves, picked
Place zucchini and cucumber slices in
bowl, sprinkle with sea salt, toss and
then cover with heavy dish for 1 hr to
press out liquid.
After 1 hr, squeeze liquid out by
hand and place in serving bowl.
Combine apple-cider vinegar and
garlic in small bowl, mix and pour over
cucumber and zucchini slices.
Toss to coat, sprinkle with dill leaves
and serve.
Hungarian-Inspired Zucchini Cucumber Salad
Cabbage & Potato Gratin
Cabbage & Potato GratinRecipe / Meg Thompson
Cabbage and potato combine here for a delicious bake
that can work well as a side or as the main event. My
secret is pre-cooking the potatoes as I always find they
take too long cooked from raw in this way — and I never
have the patience to wait!
Serves: 4–6
½ white or green cabbage2 large potatoes, sliced4 cloves garlic, peeled
& chopped1 cup milk
¼ cup plain yoghurt½ cup gruyère, grated¼ cup parmesan, grated¼ cup breadcrumbs
(gluten-free if required)
Preheat oven to 180°C.
Slice cabbage into ribbons and place onto baking tray,
drizzling with a little olive oil and sprinkle of salt.
Roast for 10–15 mins, until cabbage is beginning to
soften and caramelise.
Meanwhile, place potato slices into saucepan of boiling
water and simmer for 5 minutes. Drain and set aside.
Place cabbage in baking dish and add garlic, tossing
to combine.
Sprinkle half gruyère onto cabbage mixture. Layer sliced
potatoes over top.
Whisk together milk, yoghurt and remaining gruyère in
bowl and pour over potatoes, pressing down to allow mixture
to seep through layer of potatoes. Bake in oven for 1 hr.
10 mins before end of cooking time, remove dish from
oven and sprinkle over parmesan and breadcrumbs before
returning to oven to brown.
Parsnip Potato Paprikash
88 | EatWell
RECIPESHungarian Style
88 | EatWell
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Pho
togr
aphy
: Meg
Tho
mps
on, J
acqu
elin
e A
lwill
Parsnip Potato PaprikashRecipe / Jacqueline Alwill
Whilst a lot of meat dishes appear to be present in the Hungarian diet, there’s
always a way to make them plant-based and this variation on the Hungarian
Paprikash does just that. I’ve swapped out chicken for nourishing root vegetables
such as parsnip and potato and added radish for a bit of extra punch. Serve this
beauty with my delicious Zucchini Cucumber Salad (recipe above).
Serves: 4–6
1 tbsp extra-virgin olive oil1 large brown onion, peeled &
roughly chopped2 cloves garlic, peeled & sliced1 red capsicum, seeded &
roughly chopped450g parsnips, trimmed & roughly
chopped into 3cm chunks450g white potatoes, roughly
chopped into 3cm chunks
1 bunch radishes, trimmed & quartered1 × 400g tin chopped tomatoes1½ tbsp sweet paprika1½ tsp smoked paprikaPinch chilli flakes400mL water¼ cup fresh parsley leaves, finely
sliced to serveSea salt & black pepper
Preheat oven to 180°C.
Heat heavy-based oven-proof
saucepan on medium heat, add olive
oil, onion, garlic and capsicum,
cover and cook for 10 mins, stirring
frequently.
Add parsnips, potatoes, radishes,
tomatoes, paprika, chilli and water and
season. Cover and place in oven for 45
mins. Remove lid and cook further
15 mins to finish.
Sprinkle with parsley and serve.
Hungarian-Inspired Zucchini Cucumber SaladRecipe / Jacqueline Alwill
Having never made Hungarian food before, I thought my best intro would be to try
a variation on one of their most favourite sides: the cucumber salad. I’ve upped the
nutrition with the integration of zucchini and removed the traditional cream for
a plant-based variation on this beautiful crisp, crunchy and refreshing salad.
Serves: 4
1 zucchini, finely sliced1 telegraph cucumber, finely slicedSea salt
2 tbsp apple-cider vinegar1 small clove garlic, peeled & minced¼ cup dill leaves, picked
Place zucchini and cucumber slices in
bowl, sprinkle with sea salt, toss and
then cover with heavy dish for 1 hr to
press out liquid.
After 1 hr, squeeze liquid out by
hand and place in serving bowl.
Combine apple-cider vinegar and
garlic in small bowl, mix and pour over
cucumber and zucchini slices.
Toss to coat, sprinkle with dill leaves
and serve.
Hungarian-Inspired Zucchini Cucumber Salad
Cabbage & Potato Gratin
Cabbage & Potato GratinRecipe / Meg Thompson
Cabbage and potato combine here for a delicious bake
that can work well as a side or as the main event. My
secret is pre-cooking the potatoes as I always find they
take too long cooked from raw in this way — and I never
have the patience to wait!
Serves: 4–6
½ white or green cabbage2 large potatoes, sliced4 cloves garlic, peeled
& chopped1 cup milk
¼ cup plain yoghurt½ cup gruyère, grated¼ cup parmesan, grated¼ cup breadcrumbs
(gluten-free if required)
Preheat oven to 180°C.
Slice cabbage into ribbons and place onto baking tray,
drizzling with a little olive oil and sprinkle of salt.
Roast for 10–15 mins, until cabbage is beginning to
soften and caramelise.
Meanwhile, place potato slices into saucepan of boiling
water and simmer for 5 minutes. Drain and set aside.
Place cabbage in baking dish and add garlic, tossing
to combine.
Sprinkle half gruyère onto cabbage mixture. Layer sliced
potatoes over top.
Whisk together milk, yoghurt and remaining gruyère in
bowl and pour over potatoes, pressing down to allow mixture
to seep through layer of potatoes. Bake in oven for 1 hr.
10 mins before end of cooking time, remove dish from
oven and sprinkle over parmesan and breadcrumbs before
returning to oven to brown.
Parsnip Potato Paprikash
RECIPESHungarian Style
88 | EatWell
Healthy Hungarian CrêpesRecipe / Jacqueline Alwill
Hungarian crêpes, known as palacsinta, look and
sound delicious with their traditional ingredients
including eggs, flour and milk with additions such
as apricot jam, berries, cottage cheese and icing
sugar. I’ve upped the ante on my variation of the
Hungarian crêpe with coconut yoghurt, berries and
toasted almonds and made them gluten-free with
an almond, arrowroot and buckwheat flour.
Makes: 10 crêpes
Crêpe Batter3 eggs½ cup almond meal½ cup arrowroot flour½ cup buckwheat flour1 cup plant-based milk½ tsp bicarbonate
of soda
¼ cup waterCoconut oil, for cooking
To serveCoconut yoghurtFlaked almondsAlmond butterSliced strawberriesDrizzle maple syrup
To make crêpe batter, whisk together eggs with
almond meal, arrowroot flour, buckwheat flour
and milk and set aside for 10 mins.
Just before cooking, combine bicarb with water
then whisk through crêpe batter.
Heat frying pan on medium heat, coat with
coconut oil and pour ¼ cup batter into pan,
spreading evenly. Cook for approximately 1 min
on one side before flipping and cooking a further
45–50 secs on the other. Remove from pan, cover
and set aside while cooking remaining batter.
When ready to serve, place spoonful of coconut
yoghurt into middle of each crêpe, drizzle
with almond butter, roll up and top with flaked
almonds, sliced strawberries and a good drizzle
of maple syrup.
Healthy Hungarian Crêpes
I’ve upped the ante on my variation
of the Hungarian crêpe with coconut
yoghurt, berries and toasted almonds.
EatWell | 89
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Healthy Hungarian CrêpesRecipe / Jacqueline Alwill
Hungarian crêpes, known as palacsinta, look and
sound delicious with their traditional ingredients
including eggs, flour and milk with additions such
as apricot jam, berries, cottage cheese and icing
sugar. I’ve upped the ante on my variation of the
Hungarian crêpe with coconut yoghurt, berries and
toasted almonds and made them gluten-free with
an almond, arrowroot and buckwheat flour.
Makes: 10 crêpes
Crêpe Batter3 eggs½ cup almond meal½ cup arrowroot flour½ cup buckwheat flour1 cup plant-based milk½ tsp bicarbonate
of soda
¼ cup waterCoconut oil, for cooking
To serveCoconut yoghurtFlaked almondsAlmond butterSliced strawberriesDrizzle maple syrup
To make crêpe batter, whisk together eggs with
almond meal, arrowroot flour, buckwheat flour
and milk and set aside for 10 mins.
Just before cooking, combine bicarb with water
then whisk through crêpe batter.
Heat frying pan on medium heat, coat with
coconut oil and pour ¼ cup batter into pan,
spreading evenly. Cook for approximately 1 min
on one side before flipping and cooking a further
45–50 secs on the other. Remove from pan, cover
and set aside while cooking remaining batter.
When ready to serve, place spoonful of coconut
yoghurt into middle of each crêpe, drizzle
with almond butter, roll up and top with flaked
almonds, sliced strawberries and a good drizzle
of maple syrup.
Healthy Hungarian Crêpes
I’ve upped the ante on my variation
of the Hungarian crêpe with coconut
yoghurt, berries and toasted almonds.
EatWell | 89
Ham & Sweet Potato SoupRecipe / Lee Holmes
This soup is so delicious and easy to throw together. It’s also
great to freeze, for use as a quick midweek work meal. In my
eyes, ham is one of the most scrumptious, joyous, flavour-filled
foods in the world. But not all hams are created equal. Make sure
you find a passionate butcher and invest in quality free-range or
organic nitrate-free ham, which will be browner and not so pink
(pink ham has been treated with nitrates). The taste is second
to none, and you only need small amounts to bring an immense
salty ham flavour to your meals.
Serves: 4
1 tbsp olive oil2 leeks, pale part only,
thinly sliced2 cloves garlic, finely chopped4 thin nitrate-free ham
slices, chopped500g sweet potato, peeled
& chopped1 turnip, chopped
1 head broccoli, chopped1L vegetable stock or
filtered water1 tsp sweet paprika2 tsp thyme leaves + extra
sprigs to serveSea salt & freshly ground black
pepper, to taste80mL coconut cream
Heat olive oil in large saucepan over medium heat, then cook leeks, garlic and ham for 5 mins, stirring frequently.
Add remaining ingredients except coconut cream and bring to
boil. Reduce heat to low and simmer, covered, for 20 mins, or until
vegetables are cooked.
Transfer half the soup to blender, allow to cool slightly, then
purée until smooth. Return puréed soup to pan to heat through.
Ladle into bowls, swirl in coconut cream and serve garnished
with thyme sprigs and a grind of pepper.
Tip: Roasted sweet potato slices make a lovely garnish for this
soup, as do edible flowers.
Easy Apple CrumbleRecipe / Lee Holmes
In a traditional Hungarian kitchen, the apple pie is usually
baked in a large rectangular baking dish and not a round pie
dish. As easy as apple pie, this crumble’s grandeur lies in its
simplicity and simple earthy flavours.
Serves: 2–3
4–5 granny smith apples, cored & sliced
½ tsp ground nutmeg2 tbs coconut sugar½ tsp ground cinnamon
1½ cup walnuts or almonds or mixed nuts of choice
3 tbsp butter, cubedPinch Celtic sea salt
Preheat oven to 175°C.
Place apples in bowl with nutmeg, coconut sugar and
cinnamon and toss to coat.
Remove from bowl and layer in pie or baking dish.
In food processor, process nuts until fine.
Add butter and sea salt and process until crumbly.
Sprinkle mixture over apples and place in oven.
Bake for 25 mins until crispy on top.
Ham & Sweet Potato Soup
Easy Apple Crumble
RECIPESHungarian Style
90 | EatWell
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Ham & Sweet Potato SoupRecipe / Lee Holmes
This soup is so delicious and easy to throw together. It’s also
great to freeze, for use as a quick midweek work meal. In my
eyes, ham is one of the most scrumptious, joyous, flavour-filled
foods in the world. But not all hams are created equal. Make sure
you find a passionate butcher and invest in quality free-range or
organic nitrate-free ham, which will be browner and not so pink
(pink ham has been treated with nitrates). The taste is second
to none, and you only need small amounts to bring an immense
salty ham flavour to your meals.
Serves: 4
1 tbsp olive oil2 leeks, pale part only,
thinly sliced2 cloves garlic, finely chopped4 thin nitrate-free ham
slices, chopped500g sweet potato, peeled
& chopped1 turnip, chopped
1 head broccoli, chopped1L vegetable stock or
filtered water1 tsp sweet paprika2 tsp thyme leaves + extra
sprigs to serveSea salt & freshly ground black
pepper, to taste80mL coconut cream
Heat olive oil in large saucepan over medium heat, then cook leeks, garlic and ham for 5 mins, stirring frequently.
Add remaining ingredients except coconut cream and bring to
boil. Reduce heat to low and simmer, covered, for 20 mins, or until
vegetables are cooked.
Transfer half the soup to blender, allow to cool slightly, then
purée until smooth. Return puréed soup to pan to heat through.
Ladle into bowls, swirl in coconut cream and serve garnished
with thyme sprigs and a grind of pepper.
Tip: Roasted sweet potato slices make a lovely garnish for this
soup, as do edible flowers.
Easy Apple CrumbleRecipe / Lee Holmes
In a traditional Hungarian kitchen, the apple pie is usually
baked in a large rectangular baking dish and not a round pie
dish. As easy as apple pie, this crumble’s grandeur lies in its
simplicity and simple earthy flavours.
Serves: 2–3
4–5 granny smith apples,cored & sliced
½ tsp ground nutmeg2 tbs coconut sugar½ tsp ground cinnamon
1½ cup walnuts or almonds or mixed nuts of choice
3 tbsp butter, cubedPinch Celtic sea salt
Preheat oven to 175°C.
Place apples in bowl with nutmeg, coconut sugar and
cinnamon and toss to coat.
Remove from bowl and layer in pie or baking dish.
In food processor, process nuts until fine.
Add butter and sea salt and process until crumbly.
Sprinkle mixture over apples and place in oven.
Bake for 25 mins until crispy on top.
Ham & Sweet Potato Soup
Easy Apple Crumble
RECIPESHungarian Style
90 | EatWell
Pho
togr
aphy
: Lee
Hol
mes
, Get
ty
Seafood ChowderRecipe / Lee Holmes
Say “chow” to my creamy chowder full of delicious flavours
and fibre-rich vegies. It’s my take on the classic Hungarian
Fisherman’s Soup, which traditionally uses carp or catfish
and is spiced with generous amounts of paprika. It’s the
perfect one-pot wonder for mid-week meals.
Serves: 4
1 tbsp extra-virgin olive oil2 brown onions, finely
chopped2 stalks celery, thinly sliced1 clove garlic, crushed1 tsp sweet paprika1 tsp hot paprika or to taste400mL tin coconut cream500mL good quality
fish stock350g sweet potato, peeled
& cut into 1cm cubes
1 cup fresh green peas, or thawed frozen peas
500g firm white fish, such as perch or cod, pin bones and skin removed & cut into large chunks
24 mussels, scrubbed well, beards removed
2 tbsp chopped flat-leaf parsley, to garnish
Sea salt & freshly ground black pepper
Seafood Chowder
Say “chow” to my creamy chowder full of delicious fl avours and
fi bre-rich vegies.
Heat olive oil in large saucepan over medium heat. Sauté onion for 3 mins, or until it starts to soften, then add celery, garlic and paprika and cook for a further 1–2 mins.
Stir in coconut cream, stock and sweet potato. Bring
to boil, then reduce heat and simmer for 20 mins, or until
sweet potato is soft when pierced with a fork.
Stir in peas and fish and cook for 3 mins, or until fish is
just opaque.
Add mussels and cook for a further 3 mins, or until
mussels have opened. Discard any that remain closed.
Season to taste with sea salt and black pepper.
Serve in deep bowls, with parsley leaves scattered over.
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Pho
togr
aphy
: Lee
Hol
mes
, Get
ty
Seafood ChowderRecipe / Lee Holmes
Say “chow” to my creamy chowder full of delicious flavours
and fibre-rich vegies. It’s my take on the classic Hungarian
Fisherman’s Soup, which traditionally uses carp or catfish
and is spiced with generous amounts of paprika. It’s the
perfect one-pot wonder for mid-week meals.
Serves: 4
1 tbsp extra-virgin olive oil2 brown onions, finely
chopped2 stalks celery, thinly sliced1 clove garlic, crushed1 tsp sweet paprika1 tsp hot paprika or to taste400mL tin coconut cream500mL good quality
fish stock350g sweet potato, peeled
& cut into 1cm cubes
1 cup fresh green peas, or thawed frozen peas
500g firm white fish, such as perch or cod, pin bones and skin removed & cut into large chunks
24 mussels, scrubbed well, beards removed
2 tbsp chopped flat-leaf parsley, to garnish
Sea salt & freshly ground black pepper
Seafood Chowder
Say “chow” to my creamy chowder full of delicious fl avours and
fi bre-rich vegies.
Heat olive oil in large saucepan over medium heat. Sauté onion for 3 mins, or until it starts to soften, then add celery, garlic and paprika and cook for a further 1–2 mins.
Stir in coconut cream, stock and sweet potato. Bring
to boil, then reduce heat and simmer for 20 mins, or until
sweet potato is soft when pierced with a fork.
Stir in peas and fish and cook for 3 mins, or until fish is
just opaque.
Add mussels and cook for a further 3 mins, or until
mussels have opened. Discard any that remain closed.
Season to taste with sea salt and black pepper.
Serve in deep bowls, with parsley leaves scattered over.
EatWell | 91
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togr
aphy
: Ada
m G
uthr
ie, G
etty
Vegan Hungarian Goulash with Cucumber Dill Salad
Vegan Hungarian Goulash with Cucumber Dill SaladRecipe / Adam Guthrie
Hungarian goulash is the most famous and often-cooked dish outside the
borders of Hungary. Still, there are many confusions and misconceptions
surrounding its exact ingredients and preparation method, as even in Hungary
every other cook has their own way of cooking it, by either adding or omitting
some of the ingredients or changing something in the preparation process.
It is eaten as a main dish and is considered to be more of a soup than a stew.
If cooked in the proper way, goulash has a nice and evenly thick consistency,
almost like a sauce. This dish has instantly become a family favourite and I hope
that you enjoy it as much as we did.
Serves: 8
Cashew Sour Cream (makes 3 cups)
2 cups raw cashews¾ cup lemon juice½ tsp salt2 cups water
Goulash4 onions, finely diced¼ cup Hungarian paprika5 garlic cloves, chopped2 red capsicums, seeded
& cut into 2cm chunks1 yellow capsicum, seeded
& cut into 2cm chunks2 carrots, cut into 2cm dice3 tomatoes, roughly chopped700g sweet potato, cut
into 4cm chunks
2 potatoes, cut into 4cm chunks5 cups water4 tbsp vegan “beef” stock powder1 bay leafSalt1 tsp freshly ground black pepper8 slices wholemeal sourdough bread1 cup cashew sour cream (see
recipe above)
Cucumber Dill Salad2 telegraph cucumbers, sliced into
thin rounds½ cup fresh dill, chopped½ cup cashew sour cream (see
recipe above)2 tbsp apple-cider vinegar4 garlic cloves, finely chopped1 tsp Hungarian paprikaSalt & pepper
Pea, Mushroom & Smoked Tofu StewRecipe / Adam Guthrie
Based on the traditional Transylvanian stew, this recipe swaps
out the meat and adds smoked tofu. The cashew sour cream
creates a delicious stew that coats the vegetables with
a bounty of flavour.
Serves: 4
1 onion, finely diced250g smoked tofu, very
finely diced1 cup water500g button mushrooms,
cut into quarters2 tbsp vegan “chicken”
stock powder1 tbsp Dijon mustard
½ cup cashew sour cream (see recipe opposite)
1 tsp Hungarian paprika250g frozen green peasSalt & pepper, to taste1 bunch fresh parsley,
roughly chopped1 cup cooked brown ricePinch paprika
Heat saucepan over medium heat, add onion and sauté without
oil until translucent.
Add tofu and sauté for 2 mins. Add half the water to deglaze pan.
Add mushrooms and stock powder, cover with lid, reduce heat
and cook for about 5 mins. Add mustard, cashew sour cream,
paprika, green peas and remaining water and cook for 1 min,
stirring until peas are bright green.
To serve, top with chopped parsley and a pinch of paprika and
serve with cooked brown rice.
RECIPESHungarian Style
To make cashew sour cream, place
all ingredients in high-speed blender
and purée until smooth, and the same
consistency as dairy sour cream; it
will thicken overnight in the fridge.
Store in airtight container in fridge
until required and use within 7 days.
It can be frozen if required.
Heat large saucepan or Dutch oven
over medium heat and cook onions
without oil until beginning to brown,
about 5 mins.
Stir in paprika and garlic. Add
capsicums and cook stirring for
another 2 mins. Add carrots,
tomatoes, sweet potato and potatoes,
water, stock powder and bay leaf.
Bring to boil, cover, reduce heat to
low, and simmer for 40 mins. Remove
lid and simmer for another 15 mins.
Season with salt and pepper to taste.
To make cucumber dill salad, place
all ingredients in bowl and mix well.
Sprinkle top with a pinch of paprika.
To serve, place pan on table with
bread, cucumber salad and cashew
sour cream.
Enjoy immediately.
Pea, Mushroom & Smoked Tofu Stew
92 | EatWell
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m G
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ie, G
etty
Vegan Hungarian Goulash withCucumber Dill Salad
Vegan Hungarian Goulash with Cucumber Dill SaladRecipe / Adam Guthrie
Hungarian goulash is the most famous and often-cooked dish outside the
borders of Hungary. Still, there are many confusions and misconceptions
surrounding its exact ingredients and preparation method, as even in Hungary
every other cook has their own way of cooking it, by either adding or omitting
some of the ingredients or changing something in the preparation process.
It is eaten as a main dish and is considered to be more of a soup than a stew.
If cooked in the proper way, goulash has a nice and evenly thick consistency,
almost like a sauce. This dish has instantly become a family favourite and I hope
that you enjoy it as much as we did.
Serves: 8
Cashew Sour Cream(makes 3 cups)
2 cups raw cashews¾ cup lemon juice½ tsp salt2 cups water
Goulash4 onions, finely diced¼ cup Hungarian paprika5 garlic cloves, chopped2 red capsicums, seeded
& cut into 2cm chunks1 yellow capsicum, seeded
& cut into 2cm chunks2 carrots, cut into 2cm dice3 tomatoes, roughly chopped700g sweet potato, cut
into 4cm chunks
2 potatoes, cut into 4cm chunks5 cups water4 tbsp vegan “beef” stock powder1 bay leafSalt1 tsp freshly ground black pepper8 slices wholemeal sourdough bread1 cup cashew sour cream (see
recipe above)
Cucumber Dill Salad2 telegraph cucumbers, sliced into
thin rounds½ cup fresh dill, chopped½ cup cashew sour cream (see
recipe above)2 tbsp apple-cider vinegar4 garlic cloves, finely chopped1 tsp Hungarian paprikaSalt & pepper
Pea, Mushroom & Smoked Tofu StewRecipe / Adam Guthrie
Based on the traditional Transylvanian stew, this recipe swaps
out the meat and adds smoked tofu. The cashew sour cream
creates a delicious stew that coats the vegetables with
a bounty of flavour.
Serves: 4
1 onion, finely diced250g smoked tofu, very
finely diced1 cup water500g button mushrooms,
cut into quarters2 tbsp vegan “chicken”
stock powder1 tbsp Dijon mustard
½ cup cashew sour cream(see recipe opposite)
1 tsp Hungarian paprika250g frozen green peasSalt & pepper, to taste1 bunch fresh parsley,
roughly chopped1 cup cooked brown ricePinch paprika
Heat saucepan over medium heat, add onion and sauté without
oil until translucent.
Add tofu and sauté for 2 mins. Add half the water to deglaze pan.
Add mushrooms and stock powder, cover with lid, reduce heat
and cook for about 5 mins. Add mustard, cashew sour cream,
paprika, green peas and remaining water and cook for 1 min,
stirring until peas are bright green.
To serve, top with chopped parsley and a pinch of paprika and
serve with cooked brown rice.
RECIPESHungarian Style
To make cashew sour cream, place
all ingredients in high-speed blender
and purée until smooth, and the same
consistency as dairy sour cream; it
will thicken overnight in the fridge.
Store in airtight container in fridge
until required and use within 7 days.
It can be frozen if required.
Heat large saucepan or Dutch oven
over medium heat and cook onions
without oil until beginning to brown,
about 5 mins.
Stir in paprika and garlic. Add
capsicums and cook stirring for
another 2 mins. Add carrots,
tomatoes, sweet potato and potatoes,
water, stock powder and bay leaf.
Bring to boil, cover, reduce heat to
low, and simmer for 40 mins. Remove
lid and simmer for another 15 mins.
Season with salt and pepper to taste.
To make cucumber dill salad, place
all ingredients in bowl and mix well.
Sprinkle top with a pinch of paprika.
To serve, place pan on table with
bread, cucumber salad and cashew
sour cream.
Enjoy immediately.
Pea, Mushroom & Smoked Tofu Stew
92 | EatWell
Vegan Székely Gulyás (Mushroom & Sauerkraut Goulash)
Recipe / Adam GuthrieThe name székely gulyás means “gypsy goulash”
in Hungarian. Technically, this is a soupy pork
dish with sauerkraut and sour cream. I have
swapped out the pork with mushrooms to create
a traditional-style vegan version.
Serves: 8
1 large onion, finely chopped
1 tbsp Hungarian paprika
1 tsp caraway seeds600g mushrooms,
quartered500g sauerkraut1 cup cashew sour
cream (recipe opposite)
6 cups water30g plain flour200g mushrooms,
quartered & dry sautéed in frying pan, to garnish
Salt & pepper1 cup parsley leaves,
roughly choppedWholemeal sourdough
bread, to serve
In large saucepan, gently fry onion, paprika,
caraway seeds and mushrooms. Cover and cook
on low heat for 15 mins. Add sauerkraut and cook
for 5 mins.
In bowl, mix cashew sour cream, water and
flour, then add to mushroom mixture, stir well and
bring to boil. Reduce heat and simmer for 10 mins.
Season with salt and pepper to taste.
Top with sautéed mushrooms and parsley. Serve
in pan with wholemeal sourdough bread on the side.
I have swapped out the pork with
mushrooms to create a traditional-
style vegan version.
Vegan Székely Gulyás (Mushroom & Sauerkraut Goulash)
EatWell | 93
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Vegan Székely Gulyás (Mushroom & Sauerkraut Goulash)
Recipe / Adam GuthrieThe name székely gulyás means “gypsy goulash”
in Hungarian. Technically, this is a soupy pork
dish with sauerkraut and sour cream. I have
swapped out the pork with mushrooms to create
a traditional-style vegan version.
Serves: 8
1 large onion, finely chopped
1 tbsp Hungarian paprika
1 tsp caraway seeds600g mushrooms,
quartered500g sauerkraut1 cup cashew sour
cream (recipe opposite)
6 cups water30g plain flour200g mushrooms,
quartered & dry sautéed in frying pan, to garnish
Salt & pepper1 cup parsley leaves,
roughly choppedWholemeal sourdough
bread, to serve
In large saucepan, gently fry onion, paprika,
caraway seeds and mushrooms. Cover and cook
on low heat for 15 mins. Add sauerkraut and cook
for 5 mins.
In bowl, mix cashew sour cream, water and
flour, then add to mushroom mixture, stir well and
bring to boil. Reduce heat and simmer for 10 mins.
Season with salt and pepper to taste.
Top with sautéed mushrooms and parsley. Serve
in pan with wholemeal sourdough bread on the side.
I have swapped out the pork with
mushrooms to create a traditional-
style vegan version.
Vegan Székely Gulyás (Mushroom & Sauerkraut Goulash)
EatWell | 93
Kombucha: “Tea of Immortality”
Kombucha is a fermented tea beverage that combines the health benefi ts of fermented foods with boosted properties of tea. It is widely available as a refreshing drink and can
help with conditions from diabetes to diseased joints.Words / Lisa Guy
Kombucha is a fermented tea
beverage which dates back
thousands of years to ancient
China. In Eastern cultures
kombucha is traditionally known as the
“Tea of Immortality” and is revered for its
healing properties. In 414 CE a physician
named Kombu introduced the fermented
drink into Japan, where he used it to cure
Emperor Inkyo’s digestive issues. Then in the
early 20th century kombucha was brought
to Russia and Germany and then France,
where it was brewed in millions of homes
as a health and digestive aid. Kombucha’s
popularity increased among health and
wellness enthusiasts after a 1960s Swiss
study compared kombucha’s probiotic health
benefits to that of yoghurt. Today kombucha is
sold around the globe in a variety of flavours
as a popular mainstream beverage enjoyed
for its unique taste and health benefits.
Kombucha is regarded as a functional
beverage due to its many beneficial health
properties. It is known for its ability to
support gut health and digestion, improve
immune function and boost vitality and
overall wellbeing. Studies have suggested
kombucha consumption may offer protection
against a number of chronic diseases such as
type-2 diabetes, cancer and joint disease.
How is kombucha made?Kombucha is a healthy fermented beverage
made from green or black tea (or both),
together with yeast and sugar. This
nutritious, tart and slightly sweet drink has
an effervescent fizz, and can be made with
a variety of fruit juices or herbs. The tea and
sugar is fermented by a SCOBY (symbiotic
culture of bacteria and yeast), which is
a slimy, disc-shaped “tea fungus” needed
for the production of kombucha.
The common way to make kombucha
is to place a SCOBY in the sweetened tea
mixture and leave it at room temperature to
ferment for around one to three weeks. The
kombucha is then bottled and left to ferment
for a second round of one to two weeks.
The second ferment is when the kombucha
starts to carbonate and fizz. It’s important
to refrigerate kombucha after this second
ferment, to slow down the fermentation
process. If you leave the second fermentation
for too long it will lead to an increased level of
alcohol in your kombucha.
During the fermentation process the
yeast in the SCOBY breaks down sugars
in the tea mixture and releases beneficial
probiotic bacteria, along with vitamins, amino
acids, antioxidants and other nutrients. The
SCOBY consumes most of the sugar during
fermentation, so the final product only
contains a small amount of sugar, usually
around 4g (1 teaspoon) per 473mL bottle.
The “mother” SCOBY can be used over
and over again to make new batches of
kombucha. With each new batch a “baby”
SCOBY will grow, which can be given away
and used to start new batches of kombucha.
Disease preventionKombucha possesses the health benefits of
tea (Camellia sinensis) and that of fermented
foods. Tea’s health benefits are due to
its polyphenols, which are natural plant
compounds in both green and black tea that
act as potent antioxidants. The antioxidants
in tea have been found to lower cholesterol
levels and protect against coronary heart Pho
togr
aphy
: Get
ty
Kombucha is sold around the globe in a variety of fl avours
as a popular mainstream beverage enjoyed for its unique
taste and health benefi ts.
94 | EatWell
ARTICLEkombucha
EWL029_094-095 FEAT Kombucha.indd 94EWL029_094-095 FEAT Kombucha.indd 94 1/30/2020 2:32:18 PM1/30/2020 2:32:18 PM
Kombucha: “Tea of Immortality”
Kombucha is a fermented tea beverage that combines the health benefi ts of fermented foods with boosted properties of tea. It is widely available as a refreshing drink and can
help with conditions from diabetes to diseased joints.Words / Lisa Guy
Kombucha is a fermented tea
beverage which dates back
thousands of years to ancient
China. In Eastern cultures
kombucha is traditionally known as the
“Tea of Immortality” and is revered for its
healing properties. In 414 CE a physician
named Kombu introduced the fermented
drink into Japan, where he used it to cure
Emperor Inkyo’s digestive issues. Then in the
early 20th century kombucha was brought
to Russia and Germany and then France,
where it was brewed in millions of homes
as a health and digestive aid. Kombucha’s
popularity increased among health and
wellness enthusiasts after a 1960s Swiss
study compared kombucha’s probiotic health
benefits to that of yoghurt. Today kombucha is
sold around the globe in a variety of flavours
as a popular mainstream beverage enjoyed
for its unique taste and health benefits.
Kombucha is regarded as a functional
beverage due to its many beneficial health
properties. It is known for its ability to
support gut health and digestion, improve
immune function and boost vitality and
overall wellbeing. Studies have suggested
kombucha consumption may offer protection
against a number of chronic diseases such as
type-2 diabetes, cancer and joint disease.
How is kombucha made?Kombucha is a healthy fermented beverage
made from green or black tea (or both),
together with yeast and sugar. This
nutritious, tart and slightly sweet drink has
an effervescent fizz, and can be made with
a variety of fruit juices or herbs. The tea and
sugar is fermented by a SCOBY (symbiotic
culture of bacteria and yeast), which is
a slimy, disc-shaped “tea fungus” needed
for the production of kombucha.
The common way to make kombucha
is to place a SCOBY in the sweetened tea
mixture and leave it at room temperature to
ferment for around one to three weeks. The
kombucha is then bottled and left to ferment
for a second round of one to two weeks.
The second ferment is when the kombucha
starts to carbonate and fizz. It’s important
to refrigerate kombucha after this second
ferment, to slow down the fermentation
process. If you leave the second fermentation
for too long it will lead to an increased level of
alcohol in your kombucha.
During the fermentation process the
yeast in the SCOBY breaks down sugars
in the tea mixture and releases beneficial
probiotic bacteria, along with vitamins, amino
acids, antioxidants and other nutrients. The
SCOBY consumes most of the sugar during
fermentation, so the final product only
contains a small amount of sugar, usually
around 4g (1 teaspoon) per 473mL bottle.
The “mother” SCOBY can be used over
and over again to make new batches of
kombucha. With each new batch a “baby”
SCOBY will grow, which can be given away
and used to start new batches of kombucha.
Disease preventionKombucha possesses the health benefits of
tea (Camellia sinensis) and that of fermented
foods. Tea’s health benefits are due to
its polyphenols, which are natural plant
compounds in both green and black tea that
act as potent antioxidants. The antioxidants
in tea have been found to lower cholesterol
levels and protect against coronary heart Pho
togr
aphy
: Get
tyKombucha is sold around the globe in a variety of fl avours
as a popular mainstream beverage enjoyed for its unique
taste and health benefi ts.
94 | EatWell
ARTICLEkombucha
disease and cancer. They have a positive effect
on the liver and help encourage weight loss by
increasing metabolism and fat burning.
The fermentation process of kombucha
produces even higher concentrations of
these beneficial antioxidants and also
produces some new antioxidants that
are not naturally found in tea including
D-saccharic acid (or glucaric acid).
Kombucha contains a variety of
antioxidants that protect the body against
free radical damage and the development
of certain chronic diseases including type-
2 diabetes and cardiovascular disease.
These beneficial antioxidants also help ease
inflammation throughout the body.
Animal studies have shown that
consuming kombucha can also help manage
blood sugar levels and may be beneficial in
the management of type-2 diabetes. Studies
have also shown that kombucha also has
anti-cancerous properties and may help
reduce the risk of cancer.
According to a review published in the
Journal of Medicinal Food, drinking kombucha
regularly can help improve recovery and
prevent disease due to its detoxification,
antioxidant and energy- and immune-
boosting properties.
Gut healthLike other fermented foods, kombucha is
rich in beneficial bacteria which encourage
a healthy balance of gut microbiome. Including
probiotic-rich kombucha in your daily diet will
support gut health and aid digestion. Probiotics
also play an integral role in immune and mental
health. Supporting gut health with probiotic
foods will strengthen immune function, as 70
to 80 per cent of our immune cells lie within the
digestive tract. Our gut microbiome can also
have a huge effect on our mood. Most of our
brain chemicals, including 90 per cent of our
serotonin, which is responsible for us feeling
happy, are made in the gut not the brain.
Following fermentation, kombucha
contains increased levels of B vitamins
(thiamine, riboflavin, B6, folate, B12) that
are required by the body for healthy energy
levels, mood and digestion. Vitamin B12 is
synthesised by certain bacteria and is usually
found in animal-based foods. Fermented
foods like kombucha are a good source of
vitamin B12 for vegans and vegetarians.
Anti-bacterialWhen kombucha is fermented, acetic acid,
which is also found in vinegar, is produced.
Acetic acid has an anti-bacterial action.
Drinking kombucha may help prevent infections
by killing off a range of bacteria including E. coli and salmonella which cause food poisoning.
Liver healthStudies have suggested that drinking
kombucha may help promote liver health
and offer protection against liver disease
due to its ability to enhance antioxidant and
detoxification processes in the liver.
Joint healthAdding kombucha to your diet may also help
promote healthy joints. Kombucha contains
a compound called glucuronic acid which the
body converts to glucosamine. This compound
is used to build and maintain cartilage and
helps support strong and healthy joints.
What is in kombucha?During the fermentation process yeast
breaks down sugar into alcohol and carbon
dioxide, resulting in kombucha containing
a small amount of alcohol. Kombucha usually
contains between 0.5 per cent to 2 per cent
alcohol. Store-bought kombucha usually
contains less than 0.5 per cent alcohol.
Homemade kombucha however can contain
higher levels depending on how long it has
been fermented. Pregnant women and
children need to be mindful of this, especially
when drinking home brews.
Kombucha is also a low-caffeine beverage.
Black and green tea naturally contains caffeine;
however the fermentation process reduces the
amount of caffeine in the final beverage.
Kombucha is a functional health drink that
can make an important part of a wholesome
well-balanced diet, providing valuable
probiotics and antioxidants to promote good
health and wellbeing.
Lisa Guy is a highly qualified naturopath, author, passionate foodie and founder of artofhealing.com.au.
During the fermentation process the yeast in the
SCOBY breaks down sugars in the tea mixture
and releases benefi cial probiotic bacteria, along
with vitamins, amino acids, antioxidants and other
nutrients.
EatWell | 95
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disease and cancer. They have a positive effect
on the liver and help encourage weight loss by
increasing metabolism and fat burning.
The fermentation process of kombucha
produces even higher concentrations of
these beneficial antioxidants and also
produces some new antioxidants that
are not naturally found in tea including
D-saccharic acid (or glucaric acid).
Kombucha contains a variety of
antioxidants that protect the body against
free radical damage and the development
of certain chronic diseases including type-
2 diabetes and cardiovascular disease.
These beneficial antioxidants also help ease
inflammation throughout the body.
Animal studies have shown that
consuming kombucha can also help manage
blood sugar levels and may be beneficial in
the management of type-2 diabetes. Studies
have also shown that kombucha also has
anti-cancerous properties and may help
reduce the risk of cancer.
According to a review published in the
Journal of Medicinal Food, drinking kombucha
regularly can help improve recovery and
prevent disease due to its detoxification,
antioxidant and energy- and immune-
boosting properties.
Gut healthLike other fermented foods, kombucha is
rich in beneficial bacteria which encourage
a healthy balance of gut microbiome. Including
probiotic-rich kombucha in your daily diet will
support gut health and aid digestion. Probiotics
also play an integral role in immune and mental
health. Supporting gut health with probiotic
foods will strengthen immune function, as 70
to 80 per cent of our immune cells lie within the
digestive tract. Our gut microbiome can also
have a huge effect on our mood. Most of our
brain chemicals, including 90 per cent of our
serotonin, which is responsible for us feeling
happy, are made in the gut not the brain.
Following fermentation, kombucha
contains increased levels of B vitamins
(thiamine, riboflavin, B6, folate, B12) that
are required by the body for healthy energy
levels, mood and digestion. Vitamin B12 is
synthesised by certain bacteria and is usually
found in animal-based foods. Fermented
foods like kombucha are a good source of
vitamin B12 for vegans and vegetarians.
Anti-bacterialWhen kombucha is fermented, acetic acid,
which is also found in vinegar, is produced.
Acetic acid has an anti-bacterial action.
Drinking kombucha may help prevent infections
by killing off a range of bacteria including E. coli and salmonella which cause food poisoning.
Liver healthStudies have suggested that drinking
kombucha may help promote liver health
and offer protection against liver disease
due to its ability to enhance antioxidant and
detoxification processes in the liver.
Joint healthAdding kombucha to your diet may also help
promote healthy joints. Kombucha contains
a compound called glucuronic acid which the
body converts to glucosamine. This compound
is used to build and maintain cartilage and
helps support strong and healthy joints.
What is in kombucha?During the fermentation process yeast
breaks down sugar into alcohol and carbon
dioxide, resulting in kombucha containing
a small amount of alcohol. Kombucha usually
contains between 0.5 per cent to 2 per cent
alcohol. Store-bought kombucha usually
contains less than 0.5 per cent alcohol.
Homemade kombucha however can contain
higher levels depending on how long it has
been fermented. Pregnant women and
children need to be mindful of this, especially
when drinking home brews.
Kombucha is also a low-caffeine beverage.
Black and green tea naturally contains caffeine;
however the fermentation process reduces the
amount of caffeine in the final beverage.
Kombucha is a functional health drink that
can make an important part of a wholesome
well-balanced diet, providing valuable
probiotics and antioxidants to promote good
health and wellbeing.
Lisa Guy is a highly qualified naturopath, author, passionate foodie and founder of artofhealing.com.au.
During the fermentation process the yeast in the
SCOBY breaks down sugars in the tea mixture
and releases benefi cial probiotic bacteria, along
with vitamins, amino acids, antioxidants and other
nutrients.
EatWell | 95
Quorn™ Foods is a global market leader in healthy, sustainable protein.
Headquartered in Stokesley, North Yorkshire in the UK, the company off ers a wide range of great-tasting
products to appeal to the rapidly expanding group of people wanting to
reduce their meat consumption.For more information visit
quorn.com.au
Quorn™ FoodsNelly Robinson’s Spicy Chipotle Burger
Recipe / Quorn™ FoodsServes: 1
Chipotle Mayonnaise240mL sunflower seed oil120mL unsweetened soy milk100g chipotles, puréedPinch Indian black saltSmall handful chopped chives
Burger1 Quorn Vegan Gourmet Burger2 slices vegan American cheese1 potato bun or burger bun1 ripe tomato, sliced2 baby gem lettuce leaves
Nelly Robinson’s Spicy Chipotle Burger
To make chipotle mayonnaise, combine
sunflower seed oil, soy milk, chipotle and
black salt. Blend with a stick blender and
mix to a mayonnaise consistency. Add chives
and set aside.
In frying pan, cook Quorn burger slowly,
turning repeatedly for 10–12 mins until
cooked and hot. Once hot, place slice of
vegan cheese on top so that it warms
through and begins to melt.
To build burger, cut bun in half and toast
lightly under the grill or in a toaster.
Place Quorn burger on bun with tomato
and lettuce.
Squeeze generous amount of chipotle
mayonnaise on top and serve.
96 | EatWell
RECIPES MADE WITHquorn™ foods products
EWL029_096-097 SR Quorn.indd 96EWL029_096-097 SR Quorn.indd 96 1/30/2020 2:32:28 PM1/30/2020 2:32:28 PM
Quorn™ Foods is a global marketleader in healthy, sustainable protein.
Headquartered in Stokesley, NorthYorkshire in the UK, the companyoffers a wide range of great-tasting
products to appeal to the rapidlyexpanding group of people wanting to
reduce their meat consumption.For more information visit
quorn.com.au
Quorn™ FoodsNelly Robinson’s Spicy Chipotle Burger
Recipe / Quorn™ FoodsServes: 1
Chipotle Mayonnaise240mL sunflower seed oil120mL unsweetened soy milk100g chipotles, puréedPinch Indian black saltSmall handful chopped chives
Burger1 Quorn Vegan Gourmet Burger2 slices vegan American cheese1 potato bun or burger bun1 ripe tomato, sliced2 baby gem lettuce leaves
Nelly Robinson’s SpicyChipotle Burger
To make chipotle mayonnaise, combine
sunflower seed oil, soy milk, chipotle and
black salt. Blend with a stick blender and
mix to a mayonnaise consistency. Add chives
and set aside.
In frying pan, cook Quorn burger slowly,
turning repeatedly for 10–12 mins until
cooked and hot. Once hot, place slice of
vegan cheese on top so that it warms
through and begins to melt.
To build burger, cut bun in half and toast
lightly under the grill or in a toaster.
Place Quorn burger on bun with tomato
and lettuce.
Squeeze generous amount of chipotle
mayonnaise on top and serve.
96 | EatWell
RECIPES MADE WITHquorn™ foods products
Nelly Robinson’s Batter from the
Mexican Sea
Nelly Robinson’s Batter from the Mexican SeaRecipe / Quorn™ Foods
Serves: 1
Paprika-dusted Onion Rings200mL sunflower oil100g flour100g paprikaPinch salt½ white onion, peeled &
sliced to 1cm thick rings50ml almond milk
Tomato & Jalapeño Salsa1 roasted tomato½ roasted red capsicum4 jalapeños1 coriander root, choppedPinch salt1 red onion, chopped100g chopped coriander leavesJuice 1 lime
Vegan Garlic Aioli240mL sunflower seed oil120mL unsweetened soy milkPinch Indian black salt80g minced garlic20g capers, chopped1 bunch dill, chopped
1 potato bun or burger bun1 Quorn Battered Fish Free Fillet1 slice vegan Swiss cheese30g tomato & jalapeño salsa
(recipe to the left)2 baby gem lettuce leaves100mL vegan garlic aioli
(recipe above)2 paprika dusted onion rings
(recipe to the left)
To make paprika-dusted onion
rings, heat oil in frying pan or
deep fryer to 185˚C. In mixing bowl
combine flour, paprika and salt.
Dip onion in almond milk,
dust in flour and fry until crispy.
Preheat oven to 230˚C.
To make tomato and jalapeño
salsa, char tomato and capsicum
over flame until skin is black.
Wrap in aluminium foil and place in
oven for 5–10 mins until soft.
In blender blitz tomato,
capsicum, jalapeños and coriander
root and season with salt.
Remove to bowl and add
chopped onion, coriander leaves
and lime juice.
To make vegan garlic aioli,
combine sunflower seed oil, soy
milk, Indian black salt and minced
garlic. Blend with stick blender and
mix to consistency of mayonnaise.
Add chopped capers and dill.
Reset oven to 220˚C.
To build burger, lightly toast bun
under grill. Cook Quorn Battered
Fish Free Fillet in oven until golden,
or approx. 24 mins. Place cheese
on top to melt.
On bottom half of bun place 1
tbsp of salsa, place fish on top and
add lettuce.
Dollop on good amount of aioli
and add onion rings on top.
Enjoy immediately!
EatWell | 97
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Nelly Robinson’s Batter from the
Mexican Sea
Nelly Robinson’s Batter from the Mexican SeaRecipe / Quorn™ Foods
Serves: 1
Paprika-dusted Onion Rings200mL sunflower oil100g flour100g paprikaPinch salt½ white onion, peeled &
sliced to 1cm thick rings50ml almond milk
Tomato & Jalapeño Salsa1 roasted tomato½ roasted red capsicum4 jalapeños1 coriander root, choppedPinch salt1 red onion, chopped100g chopped coriander leavesJuice 1 lime
Vegan Garlic Aioli240mL sunflower seed oil120mL unsweetened soy milkPinch Indian black salt80g minced garlic20g capers, chopped1 bunch dill, chopped
1 potato bun or burger bun1 Quorn Battered Fish Free Fillet1 slice vegan Swiss cheese30g tomato & jalapeño salsa
(recipe to the left)2 baby gem lettuce leaves100mL vegan garlic aioli
(recipe above)2 paprika dusted onion rings
(recipe to the left)
To make paprika-dusted onion
rings, heat oil in frying pan or
deep fryer to 185˚C. In mixing bowl
combine flour, paprika and salt.
Dip onion in almond milk,
dust in flour and fry until crispy.
Preheat oven to 230˚C.
To make tomato and jalapeño
salsa, char tomato and capsicum
over flame until skin is black.
Wrap in aluminium foil and place in
oven for 5–10 mins until soft.
In blender blitz tomato,
capsicum, jalapeños and coriander
root and season with salt.
Remove to bowl and add
chopped onion, coriander leaves
and lime juice.
To make vegan garlic aioli,
combine sunflower seed oil, soy
milk, Indian black salt and minced
garlic. Blend with stick blender and
mix to consistency of mayonnaise.
Add chopped capers and dill.
Reset oven to 220˚C.
To build burger, lightly toast bun
under grill. Cook Quorn Battered
Fish Free Fillet in oven until golden,
or approx. 24 mins. Place cheese
on top to melt.
On bottom half of bun place 1
tbsp of salsa, place fish on top and
add lettuce.
Dollop on good amount of aioli
and add onion rings on top.
Enjoy immediately!
EatWell | 97
From Australia’s leading organic winery, Angove, Organic Riesling is
sourced from “heritage vines” and is crystal clear with a light olive hue.
Lemon, lime and orange zest mix with fresh green apple aromas. Crisp and
clean on the palate, the wine has a mouth-fi lling structure and good length.
For more information visit angove.com.au
Angove Wine
Wild Olive Organic Shiraz Braised Chicken with Tomatoes & Olives
Wild Olive Organic Shiraz Braised Chicken with Tomatoes & OlivesRecipe / Angove
Serves: 6
10 cloves garlic, peeled2 tbsp olive oil1.5kg free-range organic chicken, cut into
6 piecesSalt & freshly ground black pepper1 red onion, coarsely sliced1 bottle (750mL) Angove Wild Olive
Organic Shiraz1 cup chicken stock
2 cups peeled, seeded, chopped tomatoes, fresh or canned
1 tbsp tomato paste1 yellow capsicum, sliced lengthways¾ cup pitted Kalamata olives3 tbsp capers, rinsedFresh flat-leaf parsley leaves, to garnishCooked polenta or mashed potatoes, to serveSteamed green vegetables, to serve
Place garlic cloves in saucepan, cover with
water and bring to boil over medium–high
heat. When water is boiling, drain garlic and
discard water. Set garlic aside.
Heat 1 tbsp olive oil in large heavy
flameproof casserole over medium–high
heat. Add chicken in a single layer, leaving
space between the pieces. Season with salt
and pepper and cook for 10 mins until light
golden on each side. Remove from pan.
Add onion to pan and cook for 5 mins or
until just softened, then remove and drain
off excess fat.
Increase heat to high, add wine to pan
and reduce by approx. half, about 10 mins.
Return drumsticks and thighs to pan, along
with cooked onion, garlic, chicken stock,
tomatoes, tomato paste and capsicum. Bring
to boil, reduce heat to low and simmer for 5
mins. Add breasts, olives and capers to pan
and continue to cook, covered, for about 15-
20 mins until juices from chicken are clear.
Arrange chicken on platter and drizzle
excess sauce over top. Garnish with parsley
and serve with polenta or mashed potatoes
and in-season steamed green vegetables.
98 | EatWell
RECIPES PAIRED WITHangove wine
EWL029_098-099 SR Angove.indd 98EWL029_098-099 SR Angove.indd 98 31/01/2020 2:42:44 PM31/01/2020 2:42:44 PM
From Australia’s leading organic winery, Angove, Organic Riesling is
sourced from “heritage vines” and is crystal clear with a light olive hue.
Lemon, lime and orange zest mix with fresh green apple aromas. Crisp and
clean on the palate, the wine has a mouth-fi lling structure and good length.
For more information visit angove.com.au
Angove Wine
Wild Olive Organic Shiraz Braised Chicken with Tomatoes & Olives
Wild Olive Organic Shiraz Braised Chicken with Tomatoes & OlivesRecipe / Angove
Serves: 6
10 cloves garlic, peeled2 tbsp olive oil1.5kg free-range organic chicken, cut into
6 piecesSalt & freshly ground black pepper1 red onion, coarsely sliced1 bottle (750mL) Angove Wild Olive
Organic Shiraz1 cup chicken stock
2 cups peeled, seeded, chopped tomatoes, fresh or canned
1 tbsp tomato paste1 yellow capsicum, sliced lengthways¾ cup pitted Kalamata olives3 tbsp capers, rinsedFresh flat-leaf parsley leaves, to garnishCooked polenta or mashed potatoes, to serveSteamed green vegetables, to serve
Place garlic cloves in saucepan, cover with
water and bring to boil over medium–high
heat. When water is boiling, drain garlic and
discard water. Set garlic aside.
Heat 1 tbsp olive oil in large heavy
flameproof casserole over medium–high
heat. Add chicken in a single layer, leaving
space between the pieces. Season with salt
and pepper and cook for 10 mins until light
golden on each side. Remove from pan.
Add onion to pan and cook for 5 mins or
until just softened, then remove and drain
off excess fat.
Increase heat to high, add wine to pan
and reduce by approx. half, about 10 mins.
Return drumsticks and thighs to pan, along
with cooked onion, garlic, chicken stock,
tomatoes, tomato paste and capsicum. Bring
to boil, reduce heat to low and simmer for 5
mins. Add breasts, olives and capers to pan
and continue to cook, covered, for about 15-
20 mins until juices from chicken are clear.
Arrange chicken on platter and drizzle
excess sauce over top. Garnish with parsley
and serve with polenta or mashed potatoes
and in-season steamed green vegetables.
98 | EatWell
RECIPES PAIRED WITHangove wine
Chicken & Stone’s Premium Alcoholic Ginger Beer Curry
Sticky Pork Spare Ribs with Stone’s Ginger Wine Cucumber Pickle
Chicken & Stone’s Premium Alcoholic Ginger Beer Curry
Recipe / AngoveServes: 6
6 chicken thighs (allow 1–2 thighs depending on size), approx. 1.5kg
Salt & pepper, to season4 tbsp oil½ cup Stone’s Premium
Alcoholic Ginger Beer
Curry1 onion, diced4 cloves garlic
1 tbsp grated ginger1–2 chillies, seeded & choppedPinch saltPinch white pepper¼ cup vegetable oil3 tbsp curry powder1 tbsp curry leaves (optional)½ cup coconut cream¼ cup Stone’s Premium Alcoholic
Ginger Beer1 x 400g tin crushed tomatoes
Preheat oven to 180ºC fan-forced.
Season chicken pieces with
salt and pepper, coat with oil and
place in large baking dish or cast-
iron casserole dish with Stone’s
Premium Alcoholic Ginger Beer.
Bake for about 15–20 mins until
skin has turned lightly golden
brown in colour. Set aside and
make curry sauce.
In sm all food processor, blitz
onion, garlic, ginger, chilli, curry
powder, salt and pepper to form
thick paste.
Add coconut cream and cook
for further couple of mins, then
add Stone’s Premium Alcoholic
Ginger Beer and bring to boil.
Add tomatoes. Cook through for
about 10 mins and finally add to
chicken thighs.
Cover with aluminium foil or lid,
turn down heat to 160ºC fan-forced
and bake for further 40 mins.
Remove from oven and serve
with cooked rice. Garnish with
curry leaves. Pair with Angove
Organic Riesling.
Sticky Pork Spare Ribs with Stone’s Ginger Wine Cucumber Pickle
Recipe / AngoveServes: 6
1 tbsp five-spice½ tsp sea salt½ tsp white pepper2 tbsp soy sauce5 tbsp oyster sauce½ cup Stone’s Original Green Ginger Wine2 spring onions, finely diced, plus extra
to garnish3 cloves garlic, minced1 tsp chilli flakes4 tbsp honey1.5–2kg pork ribs (allow 6–8 ribs per person)Steamed rice, to serve
Lime wedges, to garnish1 tbsp toasted sesame seeds
Ginger Wine Cucumber Pickle3–4 Lebanese cucumbers, peeled with stripes down
outside, cut in half lengthways3 tbsp Stone’s Original Green Ginger Wine1 tbsp grated ginger1 garlic clove, minced1 tbsp sliced chilli, deseeded2 tbsp rice wine2 tsp sugar1 tsp sesame oil
Combine five-spice, salt, pepper, soy sauce, oyster
sauce, Stone’s Original Green Ginger Wine, spring
onions, garlic, chilli flakes and honey in large bowl.
Add pork ribs and toss to coat. Cover and place
in fridge and marinate for minimum of 1 hr or
preferably overnight.
When ready to cook, preheat oven to 200°C
(160°C fan-forced).
Transfer pork to large roasting pan lined with
baking paper. Reserve marinade.
Bake for 1 hr covered with foil. Remove foil, turn
oven down to 180°C (150°C fan-forced) and continue
to bake for further 20 mins. Brush with reserved
marinade every 5 mins, turning ribs each time or
until cooked through.
While pork ribs are cooking, make cucumber
pickle. Using teaspoon, run spoon down centre of
cucumber slices to remove seeds. Cut into half-
moons. In non-reactive mixing bowl, toss cucumber
with remaining ingredients. Marinate for at least 20
mins before serving to allow flavours to develop.
Serve pork ribs with steamed rice, lime wedges
and cucumber pickle. Garnish with toasted sesame
seeds and extra spring onions. Pair with Angove
Organic Merlot.
Note: The length of cooking times will depend on size
of the ribs, so check after the suggested time that
the meat is cooked down to the bone. If not, continue
basting and check every 5–10 mins. Cover with
aluminium foil if ribs are getting too dark.
EatWell | 99
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Chicken & Stone’s Premium Alcoholic Ginger Beer Curry
Sticky Pork Spare Ribswith Stone’s Ginger WineCucumber Pickle
Chicken & Stone’s Premium Alcoholic Ginger Beer Curry
Recipe / AngoveServes: 6
6 chicken thighs (allow 1–2 thighs depending on size), approx. 1.5kg
Salt & pepper, to season4 tbsp oil½ cup Stone’s Premium
Alcoholic Ginger Beer
Curry1 onion, diced4 cloves garlic
1 tbsp grated ginger1–2 chillies, seeded & choppedPinch saltPinch white pepper¼ cup vegetable oil3 tbsp curry powder1 tbsp curry leaves (optional)½ cup coconut cream¼ cup Stone’s Premium Alcoholic
Ginger Beer1 x 400g tin crushed tomatoes
Preheat oven to 180ºC fan-forced.
Season chicken pieces with
salt and pepper, coat with oil and
place in large baking dish or cast-
iron casserole dish with Stone’s
Premium Alcoholic Ginger Beer.
Bake for about 15–20 mins until
skin has turned lightly golden
brown in colour. Set aside and
make curry sauce.
In sm all food processor, blitz
onion, garlic, ginger, chilli, curry
powder, salt and pepper to form
thick paste.
Add coconut cream and cook
for further couple of mins, then
add Stone’s Premium Alcoholic
Ginger Beer and bring to boil.
Add tomatoes. Cook through for
about 10 mins and finally add to
chicken thighs.
Cover with aluminium foil or lid,
turn down heat to 160ºC fan-forced
and bake for further 40 mins.
Remove from oven and serve
with cooked rice. Garnish with
curry leaves. Pair with Angove
Organic Riesling.
Sticky Pork Spare Ribs with Stone’s Ginger Wine Cucumber Pickle
Recipe / AngoveServes: 6
1 tbsp five-spice½ tsp sea salt½ tsp white pepper2 tbsp soy sauce5 tbsp oyster sauce½ cup Stone’s Original Green Ginger Wine2 spring onions, finely diced, plus extra
to garnish3 cloves garlic, minced1 tsp chilli flakes4 tbsp honey1.5–2kg pork ribs (allow 6–8 ribs per person)Steamed rice, to serve
Lime wedges, to garnish1 tbsp toasted sesame seeds
Ginger Wine Cucumber Pickle3–4 Lebanese cucumbers, peeled with stripes down
outside, cut in half lengthways3 tbsp Stone’s Original Green Ginger Wine1 tbsp grated ginger1 garlic clove, minced1 tbsp sliced chilli, deseeded2 tbsp rice wine2 tsp sugar1 tsp sesame oil
Combine five-spice, salt, pepper, soy sauce, oyster
sauce, Stone’s Original Green Ginger Wine, spring
onions, garlic, chilli flakes and honey in large bowl.
Add pork ribs and toss to coat. Cover and place
in fridge and marinate for minimum of 1 hr or
preferably overnight.
When ready to cook, preheat oven to 200°C
(160°C fan-forced).
Transfer pork to large roasting pan lined with
baking paper. Reserve marinade.
Bake for 1 hr covered with foil. Remove foil, turn
oven down to 180°C (150°C fan-forced) and continue
to bake for further 20 mins. Brush with reserved
marinade every 5 mins, turning ribs each time or
until cooked through.
While pork ribs are cooking, make cucumber
pickle. Using teaspoon, run spoon down centre of
cucumber slices to remove seeds. Cut into half-
moons. In non-reactive mixing bowl, toss cucumber
with remaining ingredients. Marinate for at least 20
mins before serving to allow flavours to develop.
Serve pork ribs with steamed rice, lime wedges
and cucumber pickle. Garnish with toasted sesame
seeds and extra spring onions. Pair with Angove
Organic Merlot.
Note: The length of cooking times will depend on size
of the ribs, so check after the suggested time that
the meat is cooked down to the bone. If not, continue
basting and check every 5–10 mins. Cover with
aluminium foil if ribs are getting too dark.
EatWell | 99
Mazzetti L’Originale
Beef Lasagne with Balsamic Vinegar
of Modena
Beef Lasagne with Balsamic Vinegar of ModenaRecipe / Mazzetti L’Originale
Serves: 4
Ragù Filling100mL olive oil2 onions, peeled &
chopped50g celery, chopped100g carrots, peeled &
chopped30g butter6 slices pancetta800g lean beef mince200mL vegetable stock400mL red wine200mL milk600g tomato puree
100mL Mazzetti One Leaf Balsamic Vinegar of Modena
Salt & pepper
Béchamel Sauce30g butter2 tbsp flour500mL milkPinch grated nutmegSalt & pepper
Approx. 6 lasagne sheets100g parmesan, grated
Start by making ragù filling. Heat olive oil in large
frying pan.
Add butter and melt. Sauté onions, celery and carrots
in the pan for 10 mins on low heat.
Roughly chop pancetta, add to pan with mince and fry,
deglazing occasionally with vegetable stock. Deglaze
with red wine and add milk. Simmer over low heat for
approximately 1 hr.
Stir in tomato paste and Mazzetti Balsamic Vinegar of
Modena. Continue to simmer for approx. 30 mins.
Season with salt and pepper.
Meanwhile, prepare béchamel sauce. Melt butter in
saucepan. Add flour and stir for about 1 min. Deglaze
with milk and bring to boil while stirring constantly.
Season with nutmeg, salt and pepper.
Preheat oven to 200°C (180°C fan-forced).
Once everything is cooked, assemble lasagne.
Divide ragù filling into thirds and spoon ⅓ into base of
ovenproof dish. Spoon ⅓ of béchamel sauce over ragù
and add layer of grated parmesan. Arrange ½ the pasta
sheets over it. Repeat using 2 more layers of ragù and
béchamel sauce and 1 of pasta. Sprinkle over remaining
grated cheese. (Tip: Make sure pasta sheets are
covered completely with sauce to ensure even cooking.)
Bake for 25–30 mins, until centre is soft (put a knife
through the centre to feel if pasta sheets are cooked).
Remove from oven and serve.
Following family recipes dating back three generations, Mazzetti L’Originale
is proudly mastering the fi ne art of combining a centuries-old fl avour with
timeless quality, bringing the fi nest vinegar from the heart of Modena to
tables around the world.For more information visit facebook.
com/mazzettiloriginaleaustralia
100 | EatWell
RECIPES MADE WITHmazzetti l’originale products
EWL029_100-101 SR Mazzetti.indd 100EWL029_100-101 SR Mazzetti.indd 100 1/30/2020 2:32:56 PM1/30/2020 2:32:56 PM
Mazzetti L’Originale
Beef Lasagne with Balsamic Vinegar
of Modena
Beef Lasagne with Balsamic Vinegar of ModenaRecipe / Mazzetti L’Originale
Serves: 4
Ragù Filling100mL olive oil2 onions, peeled &
chopped50g celery, chopped100g carrots, peeled &
chopped30g butter6 slices pancetta800g lean beef mince200mL vegetable stock400mL red wine200mL milk600g tomato puree
100mL Mazzetti One Leaf Balsamic Vinegar of Modena
Salt & pepper
Béchamel Sauce30g butter2 tbsp flour500mL milkPinch grated nutmegSalt & pepper
Approx. 6 lasagne sheets100g parmesan, grated
Start by making ragù filling. Heat olive oil in large
frying pan.
Add butter and melt. Sauté onions, celery and carrots
in the pan for 10 mins on low heat.
Roughly chop pancetta, add to pan with mince and fry,
deglazing occasionally with vegetable stock. Deglaze
with red wine and add milk. Simmer over low heat for
approximately 1 hr.
Stir in tomato paste and Mazzetti Balsamic Vinegar of
Modena. Continue to simmer for approx. 30 mins.
Season with salt and pepper.
Meanwhile, prepare béchamel sauce. Melt butter in
saucepan. Add flour and stir for about 1 min. Deglaze
with milk and bring to boil while stirring constantly.
Season with nutmeg, salt and pepper.
Preheat oven to 200°C (180°C fan-forced).
Once everything is cooked, assemble lasagne.
Divide ragù filling into thirds and spoon ⅓ into base of
ovenproof dish. Spoon ⅓ of béchamel sauce over ragù
and add layer of grated parmesan. Arrange ½ the pasta
sheets over it. Repeat using 2 more layers of ragù and
béchamel sauce and 1 of pasta. Sprinkle over remaining
grated cheese. (Tip: Make sure pasta sheets are
covered completely with sauce to ensure even cooking.)
Bake for 25–30 mins, until centre is soft (put a knife
through the centre to feel if pasta sheets are cooked).
Remove from oven and serve.
Following family recipes dating back three generations, Mazzetti L’Originale
is proudly mastering the fi ne art of combining a centuries-old fl avour with
timeless quality, bringing the fi nest vinegar from the heart of Modena to
tables around the world.For more information visit facebook.
com/mazzettiloriginaleaustralia
100 | EatWell
RECIPES MADE WITHmazzetti l’originale products
Balsamic Glazed Pumpkin
Burrata with Toasted Almonds & Balsamic
Vinegar of Modena
Burrata with Toasted Almonds & Balsamic Vinegar of ModenaRecipe / Mazzetti L’Originale
Serves: 4
4 tbsp olive oil4 shallots, peeled & sliced into rings60g almonds, chopped200g figs, cut into 4Salt & pepper
4 × 100g burrata40g rocket4 tbsp Mazzetti Four Leaves Balsamic
Vinegar of Modena
Heat 2 tbsp olive oil in a pan.
Add shallots, chopped almonds
and fig wedges and fry for
approximately 2 mins.
Season with salt and
pepper and set aside.
Drain burrata and arrange on plate
with rocket and fig and almond mix.
Season with salt and pepper.
Drizzle with the remaining olive
oil and Mazzetti Balsamic Vinegar of
Modena and serve.
Balsamic Glazed PumpkinRecipe / Mazzetti L’Originale
Serves: 4
1kg Jap pumpkin, cut into wedges1 tbsp olive oilSalt & pepper1tbsp Mazzetti Balsamic Glaze
60g feta, crumbled1 tbsp walnuts, crushedBaby spinach to serve
Line baking tray with baking paper
and preheat oven to 180°C.
Mix pumpkin in large bowl with
olive oil, salt and pepper.
Arrange pumpkin wedges on
baking tray. Drizzle generously with
Mazzetti Balsamic Glaze and bake
for approximately 40 mins, or until
pumpkin is tender. Turn pumpkin over
halfway through to ensure it is evenly
cooked through.
Transfer warm pumpkin to serving
dish and sprinkle with crumbled feta
and crushed walnuts.
Serve with side of baby spinach or
other leafy greens.
EatWell | 101
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Balsamic Glazed Pumpkin
Burrata with Toasted Almonds & Balsamic
Vinegar of Modena
Burrata with Toasted Almonds & Balsamic Vinegar of ModenaRecipe / Mazzetti L’Originale
Serves: 4
4 tbsp olive oil4 shallots, peeled & sliced into rings60g almonds, chopped200g figs, cut into 4Salt & pepper
4 × 100g burrata40g rocket4 tbsp Mazzetti Four Leaves Balsamic
Vinegar of Modena
Heat 2 tbsp olive oil in a pan.
Add shallots, chopped almonds
and fig wedges and fry for
approximately 2 mins.
Season with salt and
pepper and set aside.
Drain burrata and arrange on plate
with rocket and fig and almond mix.
Season with salt and pepper.
Drizzle with the remaining olive
oil and Mazzetti Balsamic Vinegar of
Modena and serve.
Balsamic Glazed PumpkinRecipe / Mazzetti L’Originale
Serves: 4
1kg Jap pumpkin, cut into wedges1 tbsp olive oilSalt & pepper1tbsp Mazzetti Balsamic Glaze
60g feta, crumbled1 tbsp walnuts, crushedBaby spinach to serve
Line baking tray with baking paper
and preheat oven to 180°C.
Mix pumpkin in large bowl with
olive oil, salt and pepper.
Arrange pumpkin wedges on
baking tray. Drizzle generously with
Mazzetti Balsamic Glaze and bake
for approximately 40 mins, or until
pumpkin is tender. Turn pumpkin over
halfway through to ensure it is evenly
cooked through.
Transfer warm pumpkin to serving
dish and sprinkle with crumbled feta
and crushed walnuts.
Serve with side of baby spinach or
other leafy greens.
EatWell | 101
It might be something you only eat in
a dish at a Thai restaurant. Perhaps you
buy it in a jar from the supermarket or
maybe it’s an embedded part of your
culinary stable. Curry paste — a blend of
spices and herbs made into a paste as the
base for a curry — is an integral element of
South-East Asian cuisine that many of us
tantalise our tastebuds with here in Australia.
The mix of spices, fresh herbs and
aromatics are traditionally pounded together
in a mortar and pestle to make a paste. The
specific ingredients used, however, vary
from culture to culture. “Indian curry pastes
are predominately made from toasted and
ground spices with the addition of chilli,
onion, garlic and ginger,” says Melbourne-
based chef Bridget Francis. “South-East
Asian curry pastes have a lot more aromatics
and herbs such as lemongrass, shallots,
kaffir lime and galangal, and then a small
amount of toasted and ground spices.”
But the curry paste you buy from
a supermarket shelf may be quite different
from the version you make from scratch in
your kitchen. We enlist the help of a few curry
paste aficionados from the southernmost
parts of the country to find out why.
Cambodian-inspired, Australian-madeAs the founder of Curry Favour, a range of
Thai-inspired curry pastes freshly made in
Melbourne, Francis’ extensive knowledge of
curry paste comes from both her childhood
spent in South-East Asia and her experiences
working as a chef come in handy.
Throughout her time living in Cambodia
from the ages of 10 to 15, Francis became
inspired by the culinary offerings around her.
“Some days after school I would go down
to the kitchen and watch our cook, Madame
Sippah, prepare her dinner. There was
always grilled meat or fish, rice and some
sort of sauce or paste pounded in a mortar
and pestle. On weekends, I would go to the
markets with my friends and wander through
the food stalls with spices, pastes, sauces,
fruit and vegetables on display,” she says.
Upon returning to Australia and after
having worked as a chef in Melbourne
restaurants for eight years, Francis yearned
to find pre-made fresh curry pastes
reminiscent of her experiences abroad.
Unfortunately, she was unable to find
anything that resembled those offerings.
“I noticed that we had access to all of the
ingredients here in Australia and if the pastes
were stored correctly they could last quite
a long time,” she explains. “I also realised
how versatile a curry paste can be. They can
be used for a curry, slow cook, marinade, dry
curry (Thais refer to this as a stir-fry), fried
rice or even a salad dressing.”
With the local versions loaded with oils,
sugars and preservatives, Francis decided
to source her own local ingredients to
develop three “zero-nasties” recipes that
are now part of the Curry Favour stable:
Yellow, Green and Red curry pastes. In
May 2017 Francis started selling single-
serve pouches of her pastes at a farmers’
market in St Kilda, and surprisingly ended
up selling seven times more products than
she had anticipated. Consider that case for
curry now closed.
A “zero-nasties” approachCurry Favour’s vegan, gluten- and dairy-free
Thai curry pastes are jam-packed with fresh
ingredients such as chilli, lemongrass, kaffir
lime, galangal, turmeric and garlic, as well
as toasted and ground spices.
The process of creating the pastes takes
time and preparation, according to Francis.
“We peel, trim, wash and chop our fresh
ingredients. These are then pounded down to
create a paste with a pinch of sea salt, which
assists this process as some of the ingredients
are quite fibrous,” she explains. “We toast and
then grind our spices and add this to the paste.
The smell is absolutely amazing!”
Francis insists that a great curry paste
requires balance. “And, like with anything in
life, it requires practice.” When making your
own fresh curry paste, Francis advises, “allow
some time, and go and source the freshest
ingredients from Asian grocers or markets.
Peel, trim and finely slice all of your fresh
A case for curryWe discover the ingredients and artisanal skills required to create high-quality
curry paste for your next South-East Asian cook-up.
Words / Ally McManus
Pho
togr
aphy
: Get
ty
102 | EatWell
ARTISAN ALLEYcurry paste
EWL029_102-103 Artisan Alley Curry Paste.indd 102EWL029_102-103 Artisan Alley Curry Paste.indd 102 1/30/2020 2:33:09 PM1/30/2020 2:33:09 PM
It might be something you only eat in
a dish at a Thai restaurant. Perhaps you
buy it in a jar from the supermarket or
maybe it’s an embedded part of your
culinary stable. Curry paste — a blend of
spices and herbs made into a paste as the
base for a curry — is an integral element of
South-East Asian cuisine that many of us
tantalise our tastebuds with here in Australia.
The mix of spices, fresh herbs and
aromatics are traditionally pounded together
in a mortar and pestle to make a paste. The
specific ingredients used, however, vary
from culture to culture. “Indian curry pastes
are predominately made from toasted and
ground spices with the addition of chilli,
onion, garlic and ginger,” says Melbourne-
based chef Bridget Francis. “South-East
Asian curry pastes have a lot more aromatics
and herbs such as lemongrass, shallots,
kaffir lime and galangal, and then a small
amount of toasted and ground spices.”
But the curry paste you buy from
a supermarket shelf may be quite different
from the version you make from scratch in
your kitchen. We enlist the help of a few curry
paste aficionados from the southernmost
parts of the country to find out why.
Cambodian-inspired, Australian-madeAs the founder of Curry Favour, a range of
Thai-inspired curry pastes freshly made in
Melbourne, Francis’ extensive knowledge of
curry paste comes from both her childhood
spent in South-East Asia and her experiences
working as a chef come in handy.
Throughout her time living in Cambodia
from the ages of 10 to 15, Francis became
inspired by the culinary offerings around her.
“Some days after school I would go down
to the kitchen and watch our cook, Madame
Sippah, prepare her dinner. There was
always grilled meat or fish, rice and some
sort of sauce or paste pounded in a mortar
and pestle. On weekends, I would go to the
markets with my friends and wander through
the food stalls with spices, pastes, sauces,
fruit and vegetables on display,” she says.
Upon returning to Australia and after
having worked as a chef in Melbourne
restaurants for eight years, Francis yearned
to find pre-made fresh curry pastes
reminiscent of her experiences abroad.
Unfortunately, she was unable to find
anything that resembled those offerings.
“I noticed that we had access to all of the
ingredients here in Australia and if the pastes
were stored correctly they could last quite
a long time,” she explains. “I also realised
how versatile a curry paste can be. They can
be used for a curry, slow cook, marinade, dry
curry (Thais refer to this as a stir-fry), fried
rice or even a salad dressing.”
With the local versions loaded with oils,
sugars and preservatives, Francis decided
to source her own local ingredients to
develop three “zero-nasties” recipes that
are now part of the Curry Favour stable:
Yellow, Green and Red curry pastes. In
May 2017 Francis started selling single-
serve pouches of her pastes at a farmers’
market in St Kilda, and surprisingly ended
up selling seven times more products than
she had anticipated. Consider that case for
curry now closed.
A “zero-nasties” approachCurry Favour’s vegan, gluten- and dairy-free
Thai curry pastes are jam-packed with fresh
ingredients such as chilli, lemongrass, kaffir
lime, galangal, turmeric and garlic, as well
as toasted and ground spices.
The process of creating the pastes takes
time and preparation, according to Francis.
“We peel, trim, wash and chop our fresh
ingredients. These are then pounded down to
create a paste with a pinch of sea salt, which
assists this process as some of the ingredients
are quite fibrous,” she explains. “We toast and
then grind our spices and add this to the paste.
The smell is absolutely amazing!”
Francis insists that a great curry paste
requires balance. “And, like with anything in
life, it requires practice.” When making your
own fresh curry paste, Francis advises, “allow
some time, and go and source the freshest
ingredients from Asian grocers or markets.
Peel, trim and finely slice all of your fresh
A case for curryWe discover the ingredients and artisanal skills required to create high-quality
curry paste for your next South-East Asian cook-up.
Words / Ally McManus
Pho
togr
aphy
: Get
ty
102 | EatWell
ARTISAN ALLEYcurry paste
ingredients to make the pounding easier. Set
your mortar and pestle up on a damp tea towel
to keep it steady and add the ingredients,
starting with the most fibrous like lemongrass
and galangal with a pinch of salt.” But, if you’re
strapped for time, “You can add everything to
a food processor as I get that we are all busy!”
Despite the South-East Asian influence,
Curry Favour curry pastes are still suited
for the Australian market. “The climate
and soil is different here to Thailand and
we don’t add shrimp paste to our products,
making them vegan and crustacean-
allergy friendly. It was important to
create honest, delicious products that are
made in Australia, using fresh Australian
ingredients without all of the preservatives.”
Staying true to freshness, each Curry
Favour paste must be kept in the fridge
once purchased and can also be frozen
for up to 12 months. “We refuse to add any
It was important to create honest, delicious products that are made in Australia,
using fresh Australian ingredients without all
of the preservatives.
Curry paste versus curry powder: what’s the diff erence?Curry paste and curry powder hail
from two different food cultures:
Thailand and India. Curry paste is used
more widely in Thai cuisine, whereas
you’ll find curry powder in more
Indian-style dishes. Here are the big
differences between paste and powder.
TextureOne of the major differences between
curry paste and powder is the texture.
Wet ingredients like chilli, lime and
galangal make up the moisture
content in curry paste. Curry powder,
on the other hand, is made with ground
spices to create a dry spice mix.
Heat levelCurry paste is often created using
green, yellow or red chilli, which
can turn up the heat factor. Yellow is
the most mild, followed by red and
then green is the hottest. Most curry
powders, however, are formulated
with a milder spice content.
AvailabilityTop quality curry pastes are harder to
find. Asian grocery stores often stock
good-quality curry pastes, while
curry powders are available in most
supermarkets.
artificial or natural preservatives to keep the
product shelf stable,” she explains. “You can
immediately smell the difference in flavour as
soon as you cook the curry paste off.”
Preservative-free pasteCooking with curry paste needn’t be a long
and arduous process either, according to
Rob Mollross, the founder of Tasmania-
based Island Curries. “When traditionally
cooking a curry, the spices and herbs in the
dish are usually added at various stages
throughout the cooking process, but when
using a curry paste, all the ingredients are
added together,” he explains.
The inspiration behind Island Curries was
born from a desire for Mollross to enjoy
a nourishing curry without the additives
found in many conventional products on the
market. The end result is a preservative-free
paste whereby you can “taste the difference”.
The seven different flavours in Island
Curries’ range of high-quality curry pastes
and powders are gluten- and preservative-
free, as well as vegan and thus suitable for
vegetarians. In addition to no preservatives,
Island Curries pastes do not contain MSG,
gluten or flavour enhancers, and are also
low in chilli heat. “I only use the spices
and herbs that would be used to cook that
particular curry,” he adds.
Island Curries pastes also only have
a shelf life of two years in order to keep
things as close to their natural state as
possible. “Many aromatic spices such as
coriander seeds, cumin seeds, cardamom
seeds and peppercorns are ground freshly
on production day thus keeping flavours
as fresh as possible,” Mollross continues,
which ensures freshness is kept at the
forefront of his artisanal craft.
Ally McManus, the editor of WellBeing Yoga
Experience and the founding editor of Being, is a freelance writer and editor in magazine and book publishing. When she isn’t working on copy or interviewing talent, she is teaching and practising yoga on Victoria’s Bellarine Peninsula.
EatWell | 103
EWL029_102-103 Artisan Alley Curry Paste.indd 103EWL029_102-103 Artisan Alley Curry Paste.indd 103 1/30/2020 2:33:10 PM1/30/2020 2:33:10 PM
ingredients to make the pounding easier. Set
your mortar and pestle up on a damp tea towel
to keep it steady and add the ingredients,
starting with the most fibrous like lemongrass
and galangal with a pinch of salt.” But, if you’re
strapped for time, “You can add everything to
a food processor as I get that we are all busy!”
Despite the South-East Asian influence,
Curry Favour curry pastes are still suited
for the Australian market. “The climate
and soil is different here to Thailand and
we don’t add shrimp paste to our products,
making them vegan and crustacean-
allergy friendly. It was important to
create honest, delicious products that are
made in Australia, using fresh Australian
ingredients without all of the preservatives.”
Staying true to freshness, each Curry
Favour paste must be kept in the fridge
once purchased and can also be frozen
for up to 12 months. “We refuse to add any
It was important to create honest, delicious products that are made in Australia,
using fresh Australian ingredients without all
of the preservatives.
Curry paste versus curry powder: what’s the diff erence?Curry paste and curry powder hail
from two different food cultures:
Thailand and India. Curry paste is used
more widely in Thai cuisine, whereas
you’ll find curry powder in more
Indian-style dishes. Here are the big
differences between paste and powder.
TextureOne of the major differences between
curry paste and powder is the texture.
Wet ingredients like chilli, lime and
galangal make up the moisture
content in curry paste. Curry powder,
on the other hand, is made with ground
spices to create a dry spice mix.
Heat levelCurry paste is often created using
green, yellow or red chilli, which
can turn up the heat factor. Yellow is
the most mild, followed by red and
then green is the hottest. Most curry
powders, however, are formulated
with a milder spice content.
AvailabilityTop quality curry pastes are harder to
find. Asian grocery stores often stock
good-quality curry pastes, while
curry powders are available in most
supermarkets.
artificial or natural preservatives to keep the
product shelf stable,” she explains. “You can
immediately smell the difference in flavour as
soon as you cook the curry paste off.”
Preservative-free pasteCooking with curry paste needn’t be a long
and arduous process either, according to
Rob Mollross, the founder of Tasmania-
based Island Curries. “When traditionally
cooking a curry, the spices and herbs in the
dish are usually added at various stages
throughout the cooking process, but when
using a curry paste, all the ingredients are
added together,” he explains.
The inspiration behind Island Curries was
born from a desire for Mollross to enjoy
a nourishing curry without the additives
found in many conventional products on the
market. The end result is a preservative-free
paste whereby you can “taste the difference”.
The seven different flavours in Island
Curries’ range of high-quality curry pastes
and powders are gluten- and preservative-
free, as well as vegan and thus suitable for
vegetarians. In addition to no preservatives,
Island Curries pastes do not contain MSG,
gluten or flavour enhancers, and are also
low in chilli heat. “I only use the spices
and herbs that would be used to cook that
particular curry,” he adds.
Island Curries pastes also only have
a shelf life of two years in order to keep
things as close to their natural state as
possible. “Many aromatic spices such as
coriander seeds, cumin seeds, cardamom
seeds and peppercorns are ground freshly
on production day thus keeping flavours
as fresh as possible,” Mollross continues,
which ensures freshness is kept at the
forefront of his artisanal craft.
Ally McManus, the editor of WellBeing Yoga
Experience and the founding editor of Being, is a freelance writer and editor in magazine and book publishing. When she isn’t working on copy or interviewing talent, she is teaching and practising yoga on Victoria’s Bellarine Peninsula.
EatWell | 103
Maintain your health with the Dr Cabot Ultimate Superfood powder, a combination
of European Golden Pea protein and over 40 superfoods, greens, antioxidants, digestive
enzymes and liver herbs to boost energy, support liver function, reduce infl ammation
and strengthen the immune system.For more information visit
drcabotcleanse.com
Cabot Health
Choc-Banana "Nice Cream"
Choc-Banana “Nice Cream”Recipe / Cabot Health
Serves: 1
2 small frozen bananas1 scoop Cabot Health Ultimate
Superfood Powder1 tsp cacao powder
ToppingsCacao nibsGranolaFruit, slicedNuts, seeds & nut butter
Place bananas, Cabot Health Ultimate Superfood and cacao
powder in blender and blend until smooth. Add dash of water if
blender is struggling.
Scoop mixture into bowl and eat immediately, by itself or
sprinkled with toppings.
104 | EatWell
RECIPES MADE WITHcabot health products
EWL029_104-105 SR Cabot Health.indd 104EWL029_104-105 SR Cabot Health.indd 104 31/01/2020 2:23:32 PM31/01/2020 2:23:32 PM
Maintain your health with the Dr Cabot Ultimate Superfood powder, a combination
of European Golden Pea protein and over 40 superfoods, greens, antioxidants, digestive
enzymes and liver herbs to boost energy, support liver function, reduce inflammation
and strengthen the immune system.For more information visit
drcabotcleanse.com
Cabot Health
Choc-Banana "Nice Cream"
Choc-Banana “Nice Cream”Recipe / Cabot Health
Serves: 1
2 small frozen bananas1 scoop Cabot Health Ultimate
Superfood Powder1 tsp cacao powder
ToppingsCacao nibsGranolaFruit, slicedNuts, seeds & nut butter
Place bananas, Cabot Health Ultimate Superfood and cacao
powder in blender and blend until smooth. Add dash of water if
blender is struggling.
Scoop mixture into bowl and eat immediately, by itself or
sprinkled with toppings.
104 | EatWell
RECIPES MADE WITHcabot health products
Apple Bircher Muesli
Choc-Tahini Protein Balls
Cherry Smoothie
Apple Bircher MuesliRecipe / Cabot Health
Serves: 1
½ cup rolled oats or quinoa flakes
1 tbsp chia seeds1 tbsp pepitasSmall handful roughly
chopped almonds or walnuts
½ cup milk of choice1 apple, cut into cubes1 scoop Cabot Health
Ultimate Superfood Powder
3 tbsp Greek or coconut yoghurt, to top
Mix all ingredients in bowl or jar and allow to soak
overnight or for at least 3 hrs.
Top with yoghurt to serve.
Choc-Tahini Protein BallsRecipe / Cabot HealthMakes: 15–20 balls
Dry Mix¾ cup cashews or
other nuts¼ cup sesame seeds +
extra for rolling½ cup Cabot Health
Ultimate Superfood powder
3 tbsp chia seeds¼ cup cacao powder
Wet Mix⅓ cup dates, presoaked¼ cup coconut oil½ cup tahini
In food processor, blend dry ingredients until nuts are
broken down. Remove from processor and set aside.
Add wet ingredients to food processor and blend until
well combined.
Return dry ingredients back to processor and blend
until thick batter is achieved. If mixture is too dry, add
a dash of water. If mix is too wet, add additional
superfood powder or ground nuts.
Form 1 tbsp of mixture at a time into balls and roll in
sesame seeds.
Store in airtight container in fridge.
Cherry SmoothieRecipe / Cabot Health
Serves: 2
1 cup cherries, stones and stalks removed
1 banana1 cup milk of choice
1 scoop Cabot Health Ultimate Superfood Powder
1 cup ice2 tbsp hemp seeds
Place all ingredients in blender and blend until smooth.
Tip: Use frozen fruit for a thicker consistency.
EatWell | 105
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Apple Bircher Muesli
Choc-TahiniProtein Balls
Cherry Smoothie
Apple Bircher MuesliRecipe / Cabot Health
Serves: 1
½ cup rolled oats or quinoa flakes
1 tbsp chia seeds1 tbsp pepitasSmall handful roughly
chopped almonds or walnuts
½ cup milk of choice1 apple, cut into cubes1 scoop Cabot Health
Ultimate Superfood Powder
3 tbsp Greek or coconut yoghurt, to top
Mix all ingredients in bowl or jar and allow to soak
overnight or for at least 3 hrs.
Top with yoghurt to serve.
Choc-Tahini Protein BallsRecipe / Cabot HealthMakes: 15–20 balls
Dry Mix¾ cup cashews or
other nuts¼ cup sesame seeds +
extra for rolling½ cup Cabot Health
Ultimate Superfoodpowder
3 tbsp chia seeds¼ cup cacao powder
Wet Mix⅓ cup dates, presoaked¼ cup coconut oil½ cup tahini
In food processor, blend dry ingredients until nuts are
broken down. Remove from processor and set aside.
Add wet ingredients to food processor and blend until
well combined.
Return dry ingredients back to processor and blend
until thick batter is achieved. If mixture is too dry, add
a dash of water. If mix is too wet, add additional
superfood powder or ground nuts.
Form 1 tbsp of mixture at a time into balls and roll in
sesame seeds.
Store in airtight container in fridge.
Cherry SmoothieRecipe / Cabot Health
Serves: 2
1 cup cherries, stones and stalks removed
1 banana1 cup milk of choice
1 scoop Cabot Health Ultimate Superfood Powder
1 cup ice2 tbsp hemp seeds
Place all ingredients in blender and blend until smooth.
Tip: Use frozen fruit for a thicker consistency.
EatWell | 105
Bake it easy with Leda’s gluten- and dairy-free biscuit range, the perfect accompaniment
when making your favourite dessert, slice, tart or cheesecake base. From traditional
favourites like arrowroot to exciting chocolatey vanilla crème GoJos, Leda’s
biscuit range helps you create homemade delights that everyone can enjoy.
For more information visit ledanutrition.com
Leda Nutrition
Roasted Strawberry Ice Cream Sandwiches
Roasted Strawberry Ice Cream SandwichesRecipe / Leda Nutrition
Serves: 12
500g strawberries (fresh or frozen)1 tbsp monk fruit sweetener1 tbsp balsamic vinegar
1 batch coconut ice cream (see recipe opposite page)
1 packet LedaArrowroot biscuits
Preheat oven to 180°C, and line baking
tray with baking paper.
Hull strawberries and chop into halves
or quarters if they are large. Combine
with monk fruit sweetener and balsamic
vinegar and allow to sit for 5 mins.
Scatter strawberries in single layer
on baking tray and roast for 15–20
mins, stirring once during baking time.
Strawberries are ready when softened
and juices are thick and bubbly.
Remove from oven and allow to cool,
then refrigerate.
Remove ice-cream from freezer and
allow to soften for 5 mins.
Add strawberries and juices and stir
until combined.
To assemble sandwiches, working
quickly place 1 scoop of ice cream
between two Leda Nutrition Arrowroot
biscuits and return to freezer until ready
to serve.
106 | EatWell
RECIPES MADE WITHleda nutrition products
EWL029_106-107 SR Leda.indd 106EWL029_106-107 SR Leda.indd 106 1/30/2020 2:33:32 PM1/30/2020 2:33:32 PM
Bake it easy with Leda’s gluten- and dairy-free biscuit range, the perfect accompaniment
when making your favourite dessert, slice, tart or cheesecake base. From traditional
favourites like arrowroot to exciting chocolatey vanilla crème GoJos, Leda’s
biscuit range helps you create homemade delights that everyone can enjoy.
For more information visitledanutrition.com
Leda Nutrition
Roasted Strawberry Ice Cream Sandwiches
Roasted Strawberry Ice Cream SandwichesRecipe / Leda Nutrition
Serves: 12
500g strawberries (fresh or frozen)1 tbsp monk fruit sweetener1 tbsp balsamic vinegar
1 batch coconut ice cream (see recipe opposite page)
1 packet LedaArrowroot biscuits
Preheat oven to 180°C, and line baking
tray with baking paper.
Hull strawberries and chop into halves
or quarters if they are large. Combine
with monk fruit sweetener and balsamic
vinegar and allow to sit for 5 mins.
Scatter strawberries in single layer
on baking tray and roast for 15–20
mins, stirring once during baking time.
Strawberries are ready when softened
and juices are thick and bubbly.
Remove from oven and allow to cool,
then refrigerate.
Remove ice-cream from freezer and
allow to soften for 5 mins.
Add strawberries and juices and stir
until combined.
To assemble sandwiches, working
quickly place 1 scoop of ice cream
between two Leda Nutrition Arrowroot
biscuits and return to freezer until ready
to serve.
106 | EatWell
RECIPES MADE WITHleda nutrition products
Summer Berry Ripple with Pistachio
Crumble Ice Cream
Cherry Coconut Ice Cream Cake
Cherry Coconut Ice Cream CakeRecipe / Leda Nutrition
Serves: 10
500g fresh or frozen whole pitted cherries¼ cup water2 tbsp monk fruit sweetener1 tbsp lemon juice
2 batches coconut ice cream (recipe below)
1 packet Leda Arrowroot biscuits90g coconut oil, melted
Place cherries into small saucepan
with water, monk fruit sweetener and
lemon juice.
Bring mixture to boil over medium
heat, and cook for about 5 mins or until
cherries are soft.
Remove cherries from heat, transfer
half mixture to food processor and purée,
scraping down sides if needed. Strain
through fine-meshed strainer.
Keep puréed coulis separate from
whole cherry sauce and allow to cool,
then refrigerate until ready for use.
Line 23cm loaf tin with baking paper,
overhanging along long edges.
Set aside ¼ cup of coulis; place
remainder into loaf pan and freeze for at
least 1 hr until firm.
Remove half coconut ice cream from
freezer for 5 mins, then stir in reserved
coulis until just combined. Spoon into loaf
pan and level with back of a spoon, and
return to freezer for at least 30 mins.
Remove remaining coconut ice cream
from freezer for 5 mins, then spread
over cherry layer and return to freezer
for 30 mins.
To make biscuit layer, pulse Leda
Arrowroot biscuits in food processor, add
melted coconut oil and mix until combined.
Layer crumb over coconut ice cream
layer and press to level.
Return to freezer for 4 hours or overnight.
When ready to serve, invert cake from
pan onto plate. Top with cherry sauce and
slice to serve.
Coconut Ice CreamRecipe / Leda Nutrition
Makes: 900mL
1 × 400mL tin coconut cream1 cup desiccated coconut½ cup rice-malt syrup2 tsp vanilla extract
1 cup cashews, soaked in water for 4 hours or overnight, rinsed & drained
Pour coconut cream into shallow
dish or ice tray, reserving ½ cup, and
freeze overnight.
In blender or food processor, place
rinsed cashews, desiccated coconut,
rice-malt syrup, vanilla extract and
reserved coconut cream. Process
until smooth.
Add frozen coconut ice cubes
and process again until smooth and
fluffy. Pour into freezer-safe container
and freeze.
Summer Berry Ripple with Pistachio Crumble Ice CreamRecipe / Leda Nutrition
Serves: 10
500g raspberries500g strawberries,
hulled & chopped2 tbsp monk fruit
sweetener1 tsp vanilla extract
2 batches coconut ice cream (recipe below)
½ cup pistachios, toasted & roughly chopped
12 Leda Arrowroot biscuits, roughly crumbled
Place raspberries, strawberries, monk fruit sweetener
and vanilla extract in medium saucepan over medium
heat and allow berry mixture to cook until berries begin
to break down and syrup develops and thickens.
Remove from heat, cool to room temperature and
store until ready to prepare ice cream.
To create ripples, alternate scoops of softened
coconut ice cream into freezer-safe container with
berry syrup and use knife to swirl through ice cream.
Top with final layer of berry syrup, pistachios and
Leda Arrowroot biscuit crumbs. Store in freezer.
EatWell | 107
EWL029_106-107 SR Leda.indd 107EWL029_106-107 SR Leda.indd 107 1/30/2020 2:33:34 PM1/30/2020 2:33:34 PM
Summer BerryRipple with Pistachio
Crumble Ice Cream
Cherry CoconutIce Cream Cake
Cherry Coconut Ice Cream CakeRecipe / Leda Nutrition
Serves: 10
500g fresh or frozen whole pitted cherries¼ cup water2 tbsp monk fruit sweetener1 tbsp lemon juice
2 batches coconut ice cream(recipe below)
1 packet Leda Arrowroot biscuits90g coconut oil, melted
Place cherries into small saucepan
with water, monk fruit sweetener and
lemon juice.
Bring mixture to boil over medium
heat, and cook for about 5 mins or until
cherries are soft.
Remove cherries from heat, transfer
half mixture to food processor and purée,
scraping down sides if needed. Strain
through fine-meshed strainer.
Keep puréed coulis separate from
whole cherry sauce and allow to cool,
then refrigerate until ready for use.
Line 23cm loaf tin with baking paper,
overhanging along long edges.
Set aside ¼ cup of coulis; place
remainder into loaf pan and freeze for at
least 1 hr until firm.
Remove half coconut ice cream from
freezer for 5 mins, then stir in reserved
coulis until just combined. Spoon into loaf
pan and level with back of a spoon, and
return to freezer for at least 30 mins.
Remove remaining coconut ice cream
from freezer for 5 mins, then spread
over cherry layer and return to freezer
for 30 mins.
To make biscuit layer, pulse Leda
Arrowroot biscuits in food processor, add
melted coconut oil and mix until combined.
Layer crumb over coconut ice cream
layer and press to level.
Return to freezer for 4 hours or overnight.
When ready to serve, invert cake from
pan onto plate. Top with cherry sauce and
slice to serve.
Coconut Ice CreamRecipe / Leda Nutrition
Makes: 900mL
1 × 400mL tin coconut cream1 cup desiccated coconut½ cup rice-malt syrup2 tsp vanilla extract
1 cup cashews, soaked in waterfor 4 hours or overnight, rinsed& drained
Pour coconut cream into shallow
dish or ice tray, reserving ½ cup, and
freeze overnight.
In blender or food processor, place
rinsed cashews, desiccated coconut,
rice-malt syrup, vanilla extract and
reserved coconut cream. Process
until smooth.
Add frozen coconut ice cubes
and process again until smooth and
fluffy. Pour into freezer-safe container
and freeze.
Summer Berry Ripple with Pistachio Crumble Ice CreamRecipe / Leda Nutrition
Serves: 10
500g raspberries500g strawberries,
hulled & chopped2 tbsp monk fruit
sweetener1 tsp vanilla extract
2 batches coconut ice cream (recipe below)
½ cup pistachios, toasted & roughly chopped
12 Leda Arrowroot biscuits, roughly crumbled
Place raspberries, strawberries, monk fruit sweetener
and vanilla extract in medium saucepan over medium
heat and allow berry mixture to cook until berries begin
to break down and syrup develops and thickens.
Remove from heat, cool to room temperature and
store until ready to prepare ice cream.
To create ripples, alternate scoops of softened
coconut ice cream into freezer-safe container with
berry syrup and use knife to swirl through ice cream.
Top with final layer of berry syrup, pistachios and
Leda Arrowroot biscuit crumbs. Store in freezer.
EatWell | 107
Pho
togr
aphy
: Get
ty
EatWellHEALTH SHOT
108 | EatWell
Pho
togr
aphy
: Get
ty
EatWellHEALTH SHOT
108 | EatWell
Mediterranean eatingHelp your heart
There is a synergy between the foods in the Mediterranean style of eating that leads to effects that are greater than merely the sum of
the effects of the foods on their own. Foods like olive oil, fish, nuts and avocados are rich in unsaturated fatty acids. Foods like lettuce, spinach, celery and carrots are rich in nitrites and nitrates. When you consume
these foods together the unsaturated fatty acids and the nitrogen compounds form substances known as nitro-fatty acids. These nitro-
fatty acids block an enzyme called soluble epoxide hydrolase, which in turn causes blood vessels to dilate (open up) and that leads to a drop
in blood pressure. If blood pressure is lowered that reduces the risk of developing cardiovascular problems like heart attack, heart failure and stroke. Add that effect to the antioxidant and fat-balancing effects of the
foods individually and it is no wonder that the Mediterranean style of eating is good for your heart in the long term.
EatWell | 109
Mediterranean eatingHelp your heart
There is a synergy between the foods in the Mediterranean style of eating that leads to effects that are greater than merely the sum of
the effects of the foods on their own. Foods like olive oil, fish, nuts and avocados are rich in unsaturated fatty acids. Foods like lettuce, spinach, celery and carrots are rich in nitrites and nitrates. When you consume
these foods together the unsaturated fatty acids and the nitrogen compounds form substances known as nitro-fatty acids. These nitro-
fatty acids block an enzyme called soluble epoxide hydrolase, which in turn causes blood vessels to dilate (open up) and that leads to a drop
in blood pressure. If blood pressure is lowered that reduces the risk of developing cardiovascular problems like heart attack, heart failure and stroke. Add that effect to the antioxidant and fat-balancing effects of the
foods individually and it is no wonder that the Mediterranean style of eating is good for your heart in the long term.
EatWell | 109
What 's in season?These are the fruit and vegetables that are
actually in season and so will be the freshest.
AUTUMN
Seasonal tip� When shopping look for leeks that have f irm, white stems, and as a rule of thumb
remember the thinner, the tastier.
Apples (Fuji, Gala, Golden Delicious, Granny Smith and Red Delicious), banana, breadfruit, cumquat, custard apple, fig, grapes (Muscat, Purple Cornichon, Sultana and Waltham Cross), guava, kiwifruit, lemon, lime, mandarins (Imperial), melons (honeydew and rockmelon), nashi, orange (Valencia), papaya, passionfruit, pears (Beurre Bosc, Howell, Josephine, Packham, Red Sensation and Williams), persimmon, plum, pomegranate, quince, rambutan, raspberry, rhubarb, tamarillo.
FruitAsian greens (buk choy, choy sum, gai lan, wombok), avocado, beans (butter, green and snake), beetroot, broccoli, Brussels sprouts, cabbage, capsicum, carrot, celery, chilli, cucumber, daikon, eggplant, leek, lettuce, field mushrooms, okra, olives, onions (brown, red and spring), parsnip, peas, potato, pumpkin, shallot, silver beet, spinach, squash, swede, sweet corn, sweet potato, taro, tomato, turnip, zucchini.
Vegetables
110 | EatWell
SEASONAL FRUIT & VEGETABLESautumn
110 | EatWell
EWL029_110 Seasonal Food.indd 110EWL029_110 Seasonal Food.indd 110 1/30/2020 2:33:54 PM1/30/2020 2:33:54 PM
What 's in season?These are the fruit and vegetables that are
actually in season and so will be the freshest.
AUTUMN
Seasonal tip� When shopping look for leeks that have f irm, white stems, and as a rule of thumb
remember the thinner, the tastier.
Apples (Fuji, Gala, Golden Delicious, Granny Smith and Red Delicious), banana, breadfruit, cumquat, custard apple, fig, grapes (Muscat, Purple Cornichon, Sultana and Waltham Cross), guava, kiwifruit, lemon, lime, mandarins (Imperial), melons (honeydew and rockmelon), nashi, orange (Valencia), papaya, passionfruit, pears (Beurre Bosc, Howell, Josephine, Packham, Red Sensation and Williams), persimmon, plum, pomegranate, quince, rambutan, raspberry, rhubarb, tamarillo.
FruitAsian greens (buk choy, choy sum, gai lan, wombok), avocado, beans (butter, green and snake), beetroot, broccoli, Brussels sprouts, cabbage, capsicum, carrot, celery, chilli, cucumber, daikon, eggplant, leek, lettuce, field mushrooms, okra, olives, onions (brown, red and spring), parsnip, peas, potato, pumpkin, shallot, silver beet, spinach, squash, swede, sweet corn, sweet potato, taro, tomato, turnip, zucchini.
Vegetables
110 | EatWell
SEASONAL FRUIT & VEGETABLESautumn
110 | EatWell
AWARDS
THANK YOU for your vote into the
Love the WellBeing Beauty Team x
AWARDS
Who will be crowned Australia’s natural beauty brand of the year?
There are over 100 products across all the important beauty
categories – we want to know who gets your vote!
All products have been trialled and tested by the WellBeing Beauty Editor
GET GLOWING AND VOTE NOW AT WELLBEING.COM.AU/BEAUTY-AWARDS
MAJOR
PRIZES
TO BE WON
VOTING
CLOSES SOON
HURRY!
EWL029_FP Beauty Awards-pr.indd 1EWL029_FP Beauty Awards-pr.indd 1 4/02/2020 9:49:25 AM4/02/2020 9:49:25 AM
AWARDS
Who will be crowned Australia’s natural beauty brand of the year?
There are over 100 products across all the important beauty
categories – we want to know who gets your vote!
All products have been trialled and tested by the WellBeing Beauty Editor
GET GLOWING AND VOTE NOW AT WELLBEING.COM.AU/BEAUTY-AWARDS
MAJOR
PRIZES
TO BE WON
VOTING
CLOSES SOON
HURRY!
A t the heart of every family, there
lies a rich and colourful story of
food. Take a moment to visualise
your family’s table. Embedded in
the grainy surface might be red wine spills,
stained coffee rings or scratches in the wood
from the kids. These beautiful blemishes
represent your family’s constantly evolving
timeline; rich with history, traditions,
memories and shared experiences.
Wholefood chef Hetty McKinnon celebrates
and shares her most memorable food
moments in her latest cookbook, Family. In
the book, she offers family classics that have
been passed down from one generation to
another, transformed and tweaked a little
on the way before being lovingly shared
with you. Beautiful images of food, taken
by Luisa Brimble, are offered alongside
old family photographs and anecdotes.
With these, McKinnon invites you into her
childhood and to a feast of plant-based
salads, soups, pasta dishes, bakes and, of
course, desserts. With a focus on plants and
McKinnon’s Asian roots, you’ll be thankful
for the invitation to her family’s table — and
eager to return time and time again.
This is an edited extract from Family by Hetty McKinnon, published by Plum, RRP AU$39
A family feast
Orange, Fennel & Olive Oil Salad
Orange, Fennel & Olive Oil SaladServes: 2 as a main or 4 as a side
2 sweet oranges1 large fennel bulb, very finely
shaved, fronds reserved⅓ cup wrinkly black olives, pitted
Handful flat-leaf parsley & basil leaves, torn
Extra-virgin olive oilSea salt & black pepper
Apple-Cider Dressing1 small garlic clove, very finely chopped1 tbsp apple-cider vinegar, plus extra
if needed2 tbsp extra-virgin olive oil, plus extra
if neededSea salt & black pepper
Cut the top and bottom off the first
orange and stand it up on a cutting
board. Using a sharp paring knife and
working from the top down, cut away
the peel and as much of the white pith
as you can. Now, hold the orange in
the palm of your hand (have a bowl
ready to catch 1–2 tbsp of the juice
for the dressing) and cut between the
membranes to segment the orange.
Repeat with the second orange.
Prepare the dressing by whisking
together all the ingredients. Taste and adjust
the oil, vinegar and seasoning if necessary,
adding the reserved orange juice if you like,
until you achieve your preferred balance.
Combine the orange segments with the
shaved fennel, olives, parsley and basil.
Pour over the dressing, drizzle with olive
oil and finish with a final sprinkle of sea
salt, lots of black pepper and a scattering
of fennel fronds.
112 | EatWell
RECIPESfamily
EWL029_112-113 Cookbook Recipes.indd 112EWL029_112-113 Cookbook Recipes.indd 112 1/30/2020 2:34:03 PM1/30/2020 2:34:03 PM
A t the heart of every family, there
lies a rich and colourful story of
food. Take a moment to visualise
your family’s table. Embedded in
the grainy surface might be red wine spills,
stained coffee rings or scratches in the wood
from the kids. These beautiful blemishes
represent your family’s constantly evolving
timeline; rich with history, traditions,
memories and shared experiences.
Wholefood chef Hetty McKinnon celebrates
and shares her most memorable food
moments in her latest cookbook, Family. In
the book, she offers family classics that have
been passed down from one generation to
another, transformed and tweaked a little
on the way before being lovingly shared
with you. Beautiful images of food, taken
by Luisa Brimble, are offered alongside
old family photographs and anecdotes.
With these, McKinnon invites you into her
childhood and to a feast of plant-based
salads, soups, pasta dishes, bakes and, of
course, desserts. With a focus on plants and
McKinnon’s Asian roots, you’ll be thankful
for the invitation to her family’s table — and
eager to return time and time again.
This is an edited extract from Family by Hetty McKinnon, published by Plum, RRP AU$39
A family feast
Orange, Fennel & Olive Oil Salad
Orange, Fennel & Olive Oil SaladServes: 2 as a main or 4 as a side
2 sweet oranges1 large fennel bulb, very finely
shaved, fronds reserved⅓ cup wrinkly black olives, pitted
Handful flat-leaf parsley & basil leaves, torn
Extra-virgin olive oilSea salt & black pepper
Apple-Cider Dressing1 small garlic clove, very finely chopped1 tbsp apple-cider vinegar, plus extra
if needed2 tbsp extra-virgin olive oil, plus extra
if neededSea salt & black pepper
Cut the top and bottom off the first
orange and stand it up on a cutting
board. Using a sharp paring knife and
working from the top down, cut away
the peel and as much of the white pith
as you can. Now, hold the orange in
the palm of your hand (have a bowl
ready to catch 1–2 tbsp of the juice
for the dressing) and cut between the
membranes to segment the orange.
Repeat with the second orange.
Prepare the dressing by whisking
together all the ingredients. Taste and adjust
the oil, vinegar and seasoning if necessary,
adding the reserved orange juice if you like,
until you achieve your preferred balance.
Combine the orange segments with the
shaved fennel, olives, parsley and basil.
Pour over the dressing, drizzle with olive
oil and finish with a final sprinkle of sea
salt, lots of black pepper and a scattering
of fennel fronds.
112 | EatWell
RECIPESfamily
Orange & Rosemary Olive Oil CakeServes: 6–8
1 cup caster sugarZest & juice 2 small oranges2 tbsp chopped rosemary leaves2 eggs, beaten
1 cup Greek yoghurt1 cup extra-virgin olive oil2 cups self-raising flourIcing sugar, to dust
Preheat the oven to 160ºC. Line a 22cm
spring-form tin with baking paper.
Add the sugar, orange zest and
rosemary to a bowl and, using your
fingertips, rub everything together until
the sugar is fragrant and damp. Add the
eggs and whisk until pale and thick.
Beat in the yoghurt and orange juice,
then gradually whisk in the olive oil.
Sift the flour into a large bowl so it’s
lovely and aerated. Slowly pour in the
wet ingredients and, using a large
spoon or spatula, gently fold everything
together until just combined. Pour the
batter into the prepared cake tin.
Bake cake for 45–50 mins or until
a toothpick inserted in the centre of the
cake comes out clean. Cool in the tin
on a wire rack for 20 mins, then
invert the cake onto the rack to cool
completely. When cool and ready to eat,
dust with icing sugar.
Tip: If you only have plain flour in your
pantry, just add the raising agent by
incorporating 1½ tsp baking powder and
¼ tsp salt for every 1 cup of plain flour.
Orange & Rosemary Olive Oil Cake
Caramelised Onion Cashew Cream
Golden Egg Curry
Caramelised Onion Cashew CreamServes: 4
Cashew Cream1 cup cashew nuts, soaked in 1 cup
boiling water for 1–8 hours¾ cup vegetable stock or water
Extra-virgin olive oil2 brown onions, finely sliced
1 garlic clove, finely chopped, or more to taste
500g pasta2 cups baby spinach leaves1 cup walnuts, toasted & crushed3 tbsp chopped flat-leaf parsley leavesSea salt & black pepper
For the cashew cream, drain the
cashews and add them to a blender or
small food processor along with the
vegetable stock, garlic and oil. Blend
on high until the mixture is very smooth
and creamy (if it is too thick, add a few
more splashes of water). Season well
with sea salt.
Heat a big glug of olive oil in a large
frying pan over a medium–high heat.
When hot, add the onion and garlic and
season well with a pinch of sea salt and
black pepper. Turn the heat down slightly
and continue to cook for 15–20 mins,
adding more oil if it becomes dry, until
the onions are caramelised and sweet.
Remove from the heat and set aside.
Bring a large pot of salted water
to the boil and add the pasta, stirring.
Cook according to the packet
instructions until al dente. Reserve
½ cup of the pasta cooking water and
drain the pasta.
Combine the pasta with the cashew
cream, caramelised onions, spinach
and half of the walnuts. Toss and add
a splash or two of the reserved pasta
cooking water to loosen up the cream.
Season with sea salt and black pepper.
Serve in individual bowls and top each
with a scatter of walnuts, some parsley
and a final drizzle of olive oil.
Tip: This cashew cream is super-quick to
whip up if you have pre-soaked cashews. I
recommend soaking them in the morning
so they are ready to blend at lunch or
dinner time. You can even soak them
overnight (use cold water, not boiling).
Golden Egg CurryServes: 4
8 large eggs⅓ cup vegetable oil1 tsp ground turmeric
or 2 tsp grated fresh turmeric
2 French shallots, halved & sliced
1 garlic clove, finely chopped
½ tsp ground cinnamon
2cm piece ginger, peeled & finely chopped
½–1 jalapeño or long green chilli, deseeded & sliced lengthways into strips
4 large tomatoes, chopped2 shallots, finely sliced Sea salt & black pepperCooked rice, quinoa or
flatbread, to serve
Place the eggs in a saucepan and cover with cold water.
Bring to the boil, reduce the heat to medium and boil
for 8 mins. Drain the eggs and run under cold running
water. When cool enough to handle, peel the eggs.
Add the oil to a frying pan along with the turmeric.
Heat until very hot (test with a wooden chopstick or
wooden spoon; if it sizzles, the oil is ready). Slowly add
the eggs and fry, turning with chopsticks or a spoon, until
blistered and golden all over. Remove the eggs from the
oil and set aside. Discard the oil and wipe the pan clean.
In the same pan, drizzle a little oil and set over
a medium heat. Once hot, add the French shallot and
garlic and season with some sea salt. Cook for 2–3
mins, until the shallot has softened. Add the cinnamon,
ginger and chilli and cook for another 1–2 mins to release
the flavours, then add the tomato along with a splash
of water and season with sea salt and black pepper.
Simmer for 10–15 mins, until the tomato has broken
down — if the mixture gets dry, add a little more water.
Cut each egg in half and place, cut-side down, in the
sauce. Turn up the heat and cook for 3–4 mins, until the
sauce is thick and bubbling.
Top with a sprinkle of sliced shallot and serve with
cooked rice, quinoa or flatbread.
EatWell | 113
EWL029_112-113 Cookbook Recipes.indd 113EWL029_112-113 Cookbook Recipes.indd 113 1/30/2020 2:34:06 PM1/30/2020 2:34:06 PM
Orange & Rosemary Olive Oil CakeServes: 6–8
1 cup caster sugarZest & juice 2 small oranges2 tbsp chopped rosemary leaves2 eggs, beaten
1 cup Greek yoghurt1 cup extra-virgin olive oil2 cups self-raising flourIcing sugar, to dust
Preheat the oven to 160ºC. Line a 22cm
spring-form tin with baking paper.
Add the sugar, orange zest and
rosemary to a bowl and, using your
fingertips, rub everything together until
the sugar is fragrant and damp. Add the
eggs and whisk until pale and thick.
Beat in the yoghurt and orange juice,
then gradually whisk in the olive oil.
Sift the flour into a large bowl so it’s
lovely and aerated. Slowly pour in the
wet ingredients and, using a large
spoon or spatula, gently fold everything
together until just combined. Pour the
batter into the prepared cake tin.
Bake cake for 45–50 mins or until
a toothpick inserted in the centre of the
cake comes out clean. Cool in the tin
on a wire rack for 20 mins, then
invert the cake onto the rack to cool
completely. When cool and ready to eat,
dust with icing sugar.
Tip: If you only have plain flour in your
pantry, just add the raising agent by
incorporating 1½ tsp baking powder and
¼ tsp salt for every 1 cup of plain flour.
Orange & Rosemary Olive Oil Cake
Caramelised Onion Cashew Cream
Golden Egg Curry
Caramelised Onion Cashew CreamServes: 4
Cashew Cream1 cup cashew nuts, soaked in 1 cup
boiling water for 1–8 hours¾ cup vegetable stock or water
Extra-virgin olive oil2 brown onions, finely sliced
1 garlic clove, finely chopped, or more to taste
500g pasta2 cups baby spinach leaves1 cup walnuts, toasted & crushed3 tbsp chopped flat-leaf parsley leavesSea salt & black pepper
For the cashew cream, drain the
cashews and add them to a blender or
small food processor along with the
vegetable stock, garlic and oil. Blend
on high until the mixture is very smooth
and creamy (if it is too thick, add a few
more splashes of water). Season well
with sea salt.
Heat a big glug of olive oil in a large
frying pan over a medium–high heat.
When hot, add the onion and garlic and
season well with a pinch of sea salt and
black pepper. Turn the heat down slightly
and continue to cook for 15–20 mins,
adding more oil if it becomes dry, until
the onions are caramelised and sweet.
Remove from the heat and set aside.
Bring a large pot of salted water
to the boil and add the pasta, stirring.
Cook according to the packet
instructions until al dente. Reserve
½ cup of the pasta cooking water and
drain the pasta.
Combine the pasta with the cashew
cream, caramelised onions, spinach
and half of the walnuts. Toss and add
a splash or two of the reserved pasta
cooking water to loosen up the cream.
Season with sea salt and black pepper.
Serve in individual bowls and top each
with a scatter of walnuts, some parsley
and a final drizzle of olive oil.
Tip: This cashew cream is super-quick to
whip up if you have pre-soaked cashews. I
recommend soaking them in the morning
so they are ready to blend at lunch or
dinner time. You can even soak them
overnight (use cold water, not boiling).
Golden Egg CurryServes: 4
8 large eggs⅓ cup vegetable oil1 tsp ground turmeric
or 2 tsp grated fresh turmeric
2 French shallots, halved & sliced
1 garlic clove, finely chopped
½ tsp ground cinnamon
2cm piece ginger, peeled & finely chopped
½–1 jalapeño or long green chilli, deseeded & sliced lengthways into strips
4 large tomatoes, chopped2 shallots, finely sliced Sea salt & black pepperCooked rice, quinoa or
flatbread, to serve
Place the eggs in a saucepan and cover with cold water.
Bring to the boil, reduce the heat to medium and boil
for 8 mins. Drain the eggs and run under cold running
water. When cool enough to handle, peel the eggs.
Add the oil to a frying pan along with the turmeric.
Heat until very hot (test with a wooden chopstick or
wooden spoon; if it sizzles, the oil is ready). Slowly add
the eggs and fry, turning with chopsticks or a spoon, until
blistered and golden all over. Remove the eggs from the
oil and set aside. Discard the oil and wipe the pan clean.
In the same pan, drizzle a little oil and set over
a medium heat. Once hot, add the French shallot and
garlic and season with some sea salt. Cook for 2–3
mins, until the shallot has softened. Add the cinnamon,
ginger and chilli and cook for another 1–2 mins to release
the flavours, then add the tomato along with a splash
of water and season with sea salt and black pepper.
Simmer for 10–15 mins, until the tomato has broken
down — if the mixture gets dry, add a little more water.
Cut each egg in half and place, cut-side down, in the
sauce. Turn up the heat and cook for 3–4 mins, until the
sauce is thick and bubbling.
Top with a sprinkle of sliced shallot and serve with
cooked rice, quinoa or flatbread.
EatWell | 113
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W• Extend your healthy lifespan
• Foods for longevity
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Surname:
Address:
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MY DETAILS
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This off er saves you over $31.95 off the total retail selling price and each magazine is delivered straight to your door!
March 8, Melbourne, VicWine & Cheese FestDo you enjoy the occasional glass of wine and
gourmet cheese platter? Here at EatWell, we
sure do! That’s why a visit to Melbourne for the
wonderful Wine & Cheese Fest is on our to-do
list. The one-day festival showcases Victoria’s
freshest produce and finest entertainment,
along with fun activities for both adults and
children. Join one of the many masterclasses
offered throughout the day (including grape
stomping!) and learn about cheesemaking,
wine tasting and more. Wash all the fun down
with a crisp local wine under the sun, listening
to live music and local DJs. We couldn’t think
of a better way to spend the weekend!
wineandcheesefest.com.au
March 19–29, Melbourne, VicMelbourne Food and Wine FestivalThe Melbourne Food and Wine Festival is
one of the city’s most popular events. Each
year, food and wine lovers flock to Melbourne
in their thousands for the week-long event,
gathering in laneways, on rooftops and in
restaurants, farms and wineries. More than
200 events are held in the city of Melbourne,
but the entire countryside gets involved:
find out what happens when clams, beer
and natural wild collide, crawl St Kilda and
Toorak and enjoy a plant-based party. The
Melbourne Food and Wine Festival is
a fantastic reason to book flights and uncover
Victoria’s hidden beauty, and with your
hunger leading the way you’ll find fabulous
food, delicious wines and gorgeous views.
melbournefoodandwine.com.au
March 27–April 5, Orange, NSWOrange F.O.O.D WeekOrange F.O.O.D Week is Australia’s longest-
running regional food festival, bringing
crowds by the thousands each year. Held
in the cool-climate wine region of Orange,
otherwise known as the “food basket of
New South Wales”, the event showcases the
creativity of the region’s finest producers,
chefs, cafés, caterers, restaurants and
winegrowers. What started out as an
idea dreamed up by local foodies is now
a decade-long celebration that focuses on
culinary tourism, carbon emission reduction
and creating greater environmental
awareness. Enjoy the experience!
orangefoodweek.com.au
May 14–17, Noosa, QldNoosa Eat & Drink FestivalDo you love good-quality food, wine, beer,
music, dancing and mingling with like-
minded foodies? If that sounds like your
idea of a wonderful day out, head to Noosa
Eat & Drink Festival. Located on the coast
of Queensland, Noosa is blessed with some
of Australia’s best beaches, rainforests,
chefs and farmers’ markets. Across four
delightful days, you’ll forage for native
Australian plants and learn first-hand
where your lunch flavours originated,
socialise with Australia’s best winemakers
and brewers and join Ian Curley, Frank
Boulay and other acclaimed chefs. Grab
yourself a ticket; it’s time to add Noosa
to your foodie map.
noosaeatdrink.com.au
What’s onWhat’s coming up for you
Give us FOODBACKWe want your foodback: EatWell is all
about building a sharing community
of people who care about the origins,
quality and enjoyment of food, so
we want to hear from you. Let us
know how you have found some of
the recipes you have made from this
issue, share the improvements you
might have made or even send us
one of your own favourite recipes.
We will publish as many of your
insights and contributions as we can.
Send your foodback to Kate at
Pho
togr
aphy
: Get
ty
Do you enjoy the occasional glass of wine and cheese platter? Be sure visit
Wine & Cheese Fest in Victoria.
116 | EatWell
EatWellwhat's on
EWL029_116 Whats On.indd 116EWL029_116 Whats On.indd 116 1/30/2020 2:34:18 PM1/30/2020 2:34:18 PM
March 8, Melbourne, VicWine & Cheese FestDo you enjoy the occasional glass of wine and
gourmet cheese platter? Here at EatWell, we
sure do! That’s why a visit to Melbourne for the
wonderful Wine & Cheese Fest is on our to-do
list. The one-day festival showcases Victoria’s
freshest produce and finest entertainment,
along with fun activities for both adults and
children. Join one of the many masterclasses
offered throughout the day (including grape
stomping!) and learn about cheesemaking,
wine tasting and more. Wash all the fun down
with a crisp local wine under the sun, listening
to live music and local DJs. We couldn’t think
of a better way to spend the weekend!
wineandcheesefest.com.au
March 19–29, Melbourne, VicMelbourne Food and Wine FestivalThe Melbourne Food and Wine Festival is
one of the city’s most popular events. Each
year, food and wine lovers flock to Melbourne
in their thousands for the week-long event,
gathering in laneways, on rooftops and in
restaurants, farms and wineries. More than
200 events are held in the city of Melbourne,
but the entire countryside gets involved:
find out what happens when clams, beer
and natural wild collide, crawl St Kilda and
Toorak and enjoy a plant-based party. The
Melbourne Food and Wine Festival is
a fantastic reason to book flights and uncover
Victoria’s hidden beauty, and with your
hunger leading the way you’ll find fabulous
food, delicious wines and gorgeous views.
melbournefoodandwine.com.au
March 27–April 5, Orange, NSWOrange F.O.O.D WeekOrange F.O.O.D Week is Australia’s longest-
running regional food festival, bringing
crowds by the thousands each year. Held
in the cool-climate wine region of Orange,
otherwise known as the “food basket of
New South Wales”, the event showcases the
creativity of the region’s finest producers,
chefs, cafés, caterers, restaurants and
winegrowers. What started out as an
idea dreamed up by local foodies is now
a decade-long celebration that focuses on
culinary tourism, carbon emission reduction
and creating greater environmental
awareness. Enjoy the experience!
orangefoodweek.com.au
May 14–17, Noosa, QldNoosa Eat & Drink FestivalDo you love good-quality food, wine, beer,
music, dancing and mingling with like-
minded foodies? If that sounds like your
idea of a wonderful day out, head to Noosa
Eat & Drink Festival. Located on the coast
of Queensland, Noosa is blessed with some
of Australia’s best beaches, rainforests,
chefs and farmers’ markets. Across four
delightful days, you’ll forage for native
Australian plants and learn first-hand
where your lunch flavours originated,
socialise with Australia’s best winemakers
and brewers and join Ian Curley, Frank
Boulay and other acclaimed chefs. Grab
yourself a ticket; it’s time to add Noosa
to your foodie map.
noosaeatdrink.com.au
What’s onWhat’s coming up for you
Give us FOODBACKWe want your foodback: EatWell is all
about building a sharing community
of people who care about the origins,
quality and enjoyment of food, so
we want to hear from you. Let us
know how you have found some of
the recipes you have made from this
issue, share the improvements you
might have made or even send us
one of your own favourite recipes.
We will publish as many of your
insights and contributions as we can.
Send your foodback to Kate at
Pho
togr
aphy
: Get
ty
Do you enjoy the occasional glass of wine and cheese platter? Be sure visit
Wine & Cheese Fest in Victoria.
116 | EatWell
EatWellwhat's on
Get your copies now at universalshop.com.au or via the wellbeingshop.com.au
THE WELLBEING BOOKSHELF:
The Complete CollectionWhether you want to learn how to cook more nutritious (and easy) meals, how to build strength in the gym or how to live a stress-free and happier life, there’s a book for you in this collection.
You’ve decided to take action and find your path to good health this year, so what better way to boost your motivation and commitment to that change than with a book that aligns with your goals.
WWWmemeanann
YoYoyeyeetoto
ALL
UNDER
$20each
chchanangegeg tthahhaaaaaaaaaaannnn wiwithth aa bboooook k k ththt atat aaaaliligngng s ss wiwiithth yyyyououur r gogogoalalals.s.s.
EWL029_FP WB Bookazines-pr.indd 1EWL029_FP WB Bookazines-pr.indd 1 4/02/2020 9:50:57 AM4/02/2020 9:50:57 AM
Get your copies now at universalshop.com.au or via the wellbeingshop.com.au
THE WELLBEING BOOKSHELF:
The Complete Collectionhether you want to learn how to cook more nutritious (and easy) als, how to build strength in the gym or how to live a stress-free
d happier life, there’s a book for you in this collection.
u’ve decided to take action and find your path to good health this ar, so what better way to boost your motivation and commitment that c
We
e
ALL
UNDER
$20each
hanan egeg tthh n wiwithth aa bboooookk ththatat aaaligngng ss wiwithth yyouourr gogoalalalsss.
Pho
togr
aphy
: Get
ty
Mediterranean eatingYour health and the planet's health
Current trends in eating and population growth are predicted to increase the incidence of type-2 diabetes, heart disease and some
cancers. Additionally, if the trends continue there will be an 80 per cent increase in food production-related greenhouse gas emissions as well as habitat destruction to clear land for agriculture. However, if people were to switch to a Mediterranean, pescatarian or vegetarian diet this could reduce incidence of type-2 diabetes by 25 per cent, heart disease
by 20 per cent and cancer by 10 per cent. Reducing disease incidence of course reduces the burden on our health systems into the future. On top of these individual health effects, shifting to these modes of eating would prevent almost all of the increased greenhouse emissions that
will be caused by population increases.
EatWellHEALTH SHOT
118 | EatWell
Pho
togr
aphy
: Get
ty
Mediterranean eatingYour health and the planet's health
Current trends in eating and population growth are predicted to increase the incidence of type-2 diabetes, heart disease and some
cancers. Additionally, if the trends continue there will be an 80 per cent increase in food production-related greenhouse gas emissions as well as habitat destruction to clear land for agriculture. However, if people were to switch to a Mediterranean, pescatarian or vegetarian diet this could reduce incidence of type-2 diabetes by 25 per cent, heart disease
by 20 per cent and cancer by 10 per cent. Reducing disease incidence of course reduces the burden on our health systems into the future. On top of these individual health effects, shifting to these modes of eating would prevent almost all of the increased greenhouse emissions that
will be caused by population increases.
EatWellHEALTH SHOT
118 | EatWell
EatWell | 119EatWell | 119
Labneh is a yoghurt from the Middle East that is often referred to as the “yoghurt cheese”. It is similar in consistency to cream cheese and has that thick texture because the excess whey is strained out leaving you
with a highly concentrated yoghurt which spreads well. Enjoy the subtle delights of labneh with dishes such as: roasted nectarines with vanilla labneh; citrus, labneh and walnut syrup cake; stove-baked eggs with
labneh; roasted grapes and blackberries with labneh and granola; dukkha labneh balls; spiced labneh dip; or watercress, fennel, red grapefruit and labneh salad.
Cooking with labneh
Za’atar & Labneh Pizza
Za’atar & Labneh PizzaRecipe / Meg Thompson
This classic combination is in its glory here with a simple and
easy snack that can be quickly prepared with minimal fuss! It’s an
excellent introduction to the fantastic Middle Eastern spice mixture
za’atar too if you have not tried it before.
Serves: 2
1 wholemeal Lebanese flatbread (use gluten-free if required)
3–4 tsp za’atar1 tbsp olive oil¼ cup labneh, or more to taste
Preheat oven to 180°C.
Place flatbread on baking tray.
Combine za’atar and olive oil in small cup and smother bread
with mixture.
Add dollops of labneh as desired.
Place in oven for about 10 mins or until bread is slightly crispy at
the edges. Pho
togr
aphy
: Meg
Tho
mps
on
Roasted Nectarines with Vanilla LabnehRecipe / Meg Thompson
A simple dish that can be adapted to include other fruit such as
peaches, apricots or pear.
Serves: 2 4
2 ripe nectarines1 tbsp honey3–4 tbsp labneh
½ tsp vanilla extractSesame seeds & poppy seeds,
to garnish
Preheat oven to 180°C.
Cut nectarines in half and remove stone.
Place on baking tray with cut side facing up and drizzle each half
with a little honey.
Place in oven for around 15 mins or until soft and squishy, but still
holding their shape.
Remove from oven and place onto serving plates.
Scoop out four small spoons of labneh and place in centre of each
nectarine, sprinkling with seeds to garnish.
120 | EatWell
RECIPEScooking with labneh
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Labneh is a yoghurt from the Middle East that is often referred to as the “yoghurt cheese”. It is similar in consistency to cream cheese and has that thick texture because the excess whey is strained out leaving you
with a highly concentrated yoghurt which spreads well. Enjoy the subtle delights of labneh with dishes such as: roasted nectarines with vanilla labneh; citrus, labneh and walnut syrup cake; stove-baked eggs with
labneh; roasted grapes and blackberries with labneh and granola; dukkha labneh balls; spiced labneh dip; or watercress, fennel, red grapefruit and labneh salad.
Cooking with labneh
Za’atar & Labneh Pizza
Za’atar & Labneh PizzaRecipe / Meg Thompson
This classic combination is in its glory here with a simple and
easy snack that can be quickly prepared with minimal fuss! It’s an
excellent introduction to the fantastic Middle Eastern spice mixture
za’atar too if you have not tried it before.
Serves: 2
1 wholemeal Lebaneseflatbread (use gluten-free ifrequired)
3–4 tsp za’atar1 tbsp olive oil¼ cup labneh, or more to taste
Preheat oven to 180°C.
Place flatbread on baking tray.
Combine za’atar and olive oil in small cup and smother bread
with mixture.
Add dollops of labneh as desired.
Place in oven for about 10 mins or until bread is slightly crispy at
the edges. Pho
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Tho
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onRoasted Nectarines with Vanilla Labneh
Recipe / Meg ThompsonA simple dish that can be adapted to include other fruit such as
peaches, apricots or pear.
Serves: 2 4
2 ripe nectarines1 tbsp honey3–4 tbsp labneh
½ tsp vanilla extractSesame seeds & poppy seeds,
to garnish
Preheat oven to 180°C.
Cut nectarines in half and remove stone.
Place on baking tray with cut side facing up and drizzle each half
with a little honey.
Place in oven for around 15 mins or until soft and squishy, but still
holding their shape.
Remove from oven and place onto serving plates.
Scoop out four small spoons of labneh and place in centre of each
nectarine, sprinkling with seeds to garnish.
120 | EatWell
RECIPEScooking with labneh
Roasted Nectarines with Vanilla Labneh
A simple dish that can be adapted to include other
fruit such as peaches, apricots or pear.
EatWell | 121
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Roasted Nectarines with Vanilla Labneh
A simple dish that can be adapted to include other
fruit such as peaches, apricots or pear.
EatWell | 121
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lwill
Stove-Baked Eggs with LabnehRecipe / Jacqueline Alwill
This is one of the most wholesome breakfasts you can get your hands on, taking
no time to prep and mountains of satisfaction for the entire day. Labneh delivers
a delicious component to baked eggs while adding valuable calcium to the meal.
Serves: 1
2 tsp extra-virgin olive oil¼ small red capsicum, seeds
removed & flesh diced200g chopped tinned tomatoes
2 eggs2 tbsp labnehFresh herbs, sea salt & black pepper,
to serve
Heat small frying pan on stovetop over
medium heat, add olive oil and
capsicum and cook for 3 mins.
Add tomatoes, cook further 2 mins,
then crack eggs into pan followed by
dollops of labneh around pan. Cover and
cook on low for 7–8 mins.
Allow to cool for 5–6 minutes
before serving.
Enjoy immediately.
Stove-Baked Eggs with Labneh
Citrus, Labneh & Walnut Syrup Cake
Citrus, Labneh & Walnut Syrup CakeRecipe / Meg Thompson
A citrusy delight with a honey-based syrup to keep the cake
moist and lovely. The labneh adds a richness and works
deliciously with the lemon, orange and honey flavours. This
cake is based on a Jude Blereau recipe.
Serves: 8–10
1 cup roughly chopped walnuts
1 cup spelt flour1 tsp baking powder1 tsp ground cinnamonZest ½ lemonZest 1 orange2 eggs⅓ cup olive oil
200g labneh70g sugar of any kind
Syrup½ cup freshly squeezed
orange juice2 tbsp lemon juice2 cardamom pods2 tbsp honey
Preheat oven to 180°C and line loaf tin with baking paper.
Combine first 6 ingredients in bowl and whisk together
with fork.
Lightly whisk eggs in another bowl and add oil, labneh
and sugar, whisking until relatively smooth.
Add wet ingredients to dry and mix to combine.
Pour mixture into tin and bake for 30–35 mins or until
skewer inserted comes out clean.
While cake is cooking, prepare syrup by combining juices
and cardamom in small saucepan.
Simmer on low heat for around 7–8 mins and then
remove from heat.
Stir in honey and taste, adding more honey if desired.
Once cake is cooked, remove from oven and poke 5–6
holes in cake with skewer.
Pour ¾ of the syrup over cake and leave in tin for 15–20
mins to allow syrup to soak in.
Keep remainder of syrup to serve with individual pieces
as desired.
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RECIPEScooking with labneh
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acqu
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lwill
Stove-Baked Eggs with LabnehRecipe / Jacqueline Alwill
This is one of the most wholesome breakfasts you can get your hands on, taking
no time to prep and mountains of satisfaction for the entire day. Labneh delivers
a delicious component to baked eggs while adding valuable calcium to the meal.
Serves: 1
2 tsp extra-virgin olive oil¼ small red capsicum, seeds
removed & flesh diced200g chopped tinned tomatoes
2 eggs2 tbsp labnehFresh herbs, sea salt & black pepper,
to serve
Heat small frying pan on stovetop over
medium heat, add olive oil and
capsicum and cook for 3 mins.
Add tomatoes, cook further 2 mins,
then crack eggs into pan followed by
dollops of labneh around pan. Cover and
cook on low for 7–8 mins.
Allow to cool for 5–6 minutes
before serving.
Enjoy immediately.
Stove-Baked Eggs with Labneh
Citrus, Labneh & Walnut Syrup Cake
Citrus, Labneh & Walnut Syrup CakeRecipe / Meg Thompson
A citrusy delight with a honey-based syrup to keep the cake
moist and lovely. The labneh adds a richness and works
deliciously with the lemon, orange and honey flavours. This
cake is based on a Jude Blereau recipe.
Serves: 8–10
1 cup roughlychopped walnuts
1 cup spelt flour1 tsp baking powder1 tsp ground cinnamonZest ½ lemonZest 1 orange2 eggs⅓ cup olive oil
200g labneh70g sugar of any kind
Syrup½ cup freshly squeezed
orange juice2 tbsp lemon juice2 cardamom pods2 tbsp honey
Preheat oven to 180°C and line loaf tin with baking paper.
Combine first 6 ingredients in bowl and whisk together
with fork.
Lightly whisk eggs in another bowl and add oil, labneh
and sugar, whisking until relatively smooth.
Add wet ingredients to dry and mix to combine.
Pour mixture into tin and bake for 30–35 mins or until
skewer inserted comes out clean.
While cake is cooking, prepare syrup by combining juices
and cardamom in small saucepan.
Simmer on low heat for around 7–8 mins and then
remove from heat.
Stir in honey and taste, adding more honey if desired.
Once cake is cooked, remove from oven and poke 5–6
holes in cake with skewer.
Pour ¾ of the syrup over cake and leave in tin for 15–20
mins to allow syrup to soak in.
Keep remainder of syrup to serve with individual pieces
as desired.
122 | EatWell
RECIPEScooking with labneh
Roasted Grapes with Labneh & HoneyRecipe / Jacqueline Alwill
Simple but oh, so satisfying! The sweetness
of roasted grapes and honey in this recipe
pairs beautifully with the creaminess of the
yoghurt cheese or labneh. You can of course
use other roasted or baked fruits of the season
if grapes aren’t available.
Makes: 2 slices
200g red grapes1 tsp honey1 tsp extra-virgin
olive oil
3 tbsp labneh2 slices sourdough,
toasted
Preheat oven to 200°C and line baking tray with
greaseproof paper.
Toss grapes in honey and olive oil, layer over
tray and bake for 15 mins.
Spread labneh over toast and top with grapes.
Roasted Grapes with Labneh & Honey
The sweetness of roasted grapes and honey in this recipe
pairs beautifully with the creaminess
of the yoghurt cheese or labneh.
EatWell | 123
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Roasted Grapes with Labneh & HoneyRecipe / Jacqueline Alwill
Simple but oh, so satisfying! The sweetness
of roasted grapes and honey in this recipe
pairs beautifully with the creaminess of the
yoghurt cheese or labneh. You can of course
use other roasted or baked fruits of the season
if grapes aren’t available.
Makes: 2 slices
200g red grapes1 tsp honey1 tsp extra-virgin
olive oil
3 tbsp labneh2 slices sourdough,
toasted
Preheat oven to 200°C and line baking tray with
greaseproof paper.
Toss grapes in honey and olive oil, layer over
tray and bake for 15 mins.
Spread labneh over toast and top with grapes.
Roasted Grapes with Labneh & Honey
The sweetness of roasted grapes and honey in this recipe
pairs beautifully with the creaminess
of the yoghurt cheese or labneh.
EatWell | 123
Homemade LabnehRecipe / Jacqueline Alwill
Want to give labneh a try? Here’s
a simple recipe to kick-start your labneh
making journey. Enjoy!
Makes: 1 ball labneh, to serve approx. 10
1kg natural full-fat yoghurt
1 tsp sea salt
Whisk together yoghurt and sea salt in
large bowl.
Line large bowl with cheesecloth or fresh
cloth and scoop yoghurt mix into middle. Draw
edges together and tie tightly at top. Take
another deep bowl, place chopsticks or knives
(anything that will stay flat and help yoghurt
drain) over top and tie cloth to the chopsticks
so it is elevated from base of bowl.
Place in fridge to drain and form over
24–48 hours.
Remove cloth and serve. Store in fridge up
to 2 weeks.
Roasted Grapes & Blackberries with Baked Labneh & Granola
Recipe / Lisa GuyGreek yoghurt is an excellent source of
beneficial bacteria to support digestive,
immune and emotional health. Make sure
you buy one with live or active bacteria
on the label. Red grapes are rich in a
powerful antioxidant called resveratrol.
This antioxidant may help reduce the risk
of cancer, cardiovascular disease and
premature skin ageing.
Serves: 3–4
Labneh2 tbsp raw honeyPinch salt1 cup full-fat Greek
yoghurt
Handful red seedless grapes
½ punnet blackberries
Granola
To make labneh, mix honey and salt through
yoghurt. Place fine-mesh sieve over
medium-size bowl and line with cheesecloth
or muslin. Pour yoghurt into sieve and place
in fridge overnight.
Preheat oven to 190°C and line two baking
trays with baking paper.
Place labneh on one baking tray and
spread out evenly with knife.
Place grapes and berries on second tray.
Place both trays in oven for 15 mins.
Place labneh on serving dish and top
with grapes and berries and drizzle with a
little honey.
Serve with granola.
Roasted Grapes & Blackberries with Baked Labneh & Granola
Dukkha Labneh BallsRecipe / Lisa Guy
Labneh is a probiotic-rich food popular in
Middle Eastern cuisine. Labneh, which is
made from strained yoghurt, has a tangy
taste with a thick creamy texture similar to
cream cheese. Probiotics are dietary factors
that promote the growth of beneficial bacteria
such as lactobacillus acidophilus and bifidus
in the human gut. A healthy balance of
bacteria is vital to our health and wellbeing.
Gut bacteria play a major role in our digestive
health, immune function, emotional health,
and production of vitamin B12 and K.
Serves: 8
1½ cups full-fat Greek yoghurt
Pinch sea salt
Dukkha¼ cup pumpkin
seeds¼ cup almonds or
hazelnuts
1 tsp fennel seeds2 tbsp coriander
seeds1 tbsp cumin seeds3 tbsp sesame seeds½ tsp sea saltPinch pepper¼ tsp chilli flakes or
powder
To make labneh, Place fine-mesh sieve over
medium-size bowl and line with cheesecloth
or muslin. Pour yoghurt into sieve and place
in fridge overnight.
Dry-toast seeds, nuts, fennel, coriander
and cumin in frying pan until fragrant
and lightly golden. Toast sesame seeds
separately as they can burn easily.
Once cooled place all ingredients in
food processor and pulse until coarse
consistency. Be careful not to over-process.
Store leftovers in airtight container.
When labneh is ready discard whey from
bowl and roll into 2.5cm balls.
Place dukkha in small bowl and roll each
ball in dukkah. Place balls on serving dish
and serve with crackers or crusty bread.
Homemade Labneh
Dukkha Labneh Balls
Pho
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: Jac
quel
ine
Alw
ill, L
isa
Guy
124 | EatWell
RECIPEScooking with labneh
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Homemade LabnehRecipe / Jacqueline Alwill
Want to give labneh a try? Here’s
a simple recipe to kick-start your labneh
making journey. Enjoy!
Makes: 1 ball labneh, to serve approx. 10
1kg natural full-fat yoghurt
1 tsp sea salt
Whisk together yoghurt and sea salt in
large bowl.
Line large bowl with cheesecloth or fresh
cloth and scoop yoghurt mix into middle. Draw
edges together and tie tightly at top. Take
another deep bowl, place chopsticks or knives
(anything that will stay flat and help yoghurt
drain) over top and tie cloth to the chopsticks
so it is elevated from base of bowl.
Place in fridge to drain and form over
24–48 hours.
Remove cloth and serve. Store in fridge up
to 2 weeks.
Roasted Grapes & Blackberries with Baked Labneh & Granola
Recipe / Lisa GuyGreek yoghurt is an excellent source of
beneficial bacteria to support digestive,
immune and emotional health. Make sure
you buy one with live or active bacteria
on the label. Red grapes are rich in a
powerful antioxidant called resveratrol.
This antioxidant may help reduce the risk
of cancer, cardiovascular disease and
premature skin ageing.
Serves: 3–4
Labneh2 tbsp raw honeyPinch salt1 cup full-fat Greek
yoghurt
Handful redseedless grapes
½ punnetblackberries
Granola
To make labneh, mix honey and salt through
yoghurt. Place fine-mesh sieve over
medium-size bowl and line with cheesecloth
or muslin. Pour yoghurt into sieve and place
in fridge overnight.
Preheat oven to 190°C and line two baking
trays with baking paper.
Place labneh on one baking tray and
spread out evenly with knife.
Place grapes and berries on second tray.
Place both trays in oven for 15 mins.
Place labneh on serving dish and top
with grapes and berries and drizzle with a
little honey.
Serve with granola.
Roasted Grapes & Blackberrieswith Baked Labneh & Granola
Dukkha Labneh BallsRecipe / Lisa Guy
Labneh is a probiotic-rich food popular in
Middle Eastern cuisine. Labneh, which is
made from strained yoghurt, has a tangy
taste with a thick creamy texture similar to
cream cheese. Probiotics are dietary factors
that promote the growth of beneficial bacteria
such as lactobacillus acidophilus and bifidus
in the human gut. A healthy balance of
bacteria is vital to our health and wellbeing.
Gut bacteria play a major role in our digestive
health, immune function, emotional health,
and production of vitamin B12 and K.
Serves: 8
1½ cups full-fatGreek yoghurt
Pinch sea salt
Dukkha¼ cup pumpkin
seeds¼ cup almonds or
hazelnuts
1 tsp fennel seeds2 tbsp coriander
seeds1 tbsp cumin seeds3 tbsp sesame seeds½ tsp sea saltPinch pepper¼ tsp chilli flakes or
powder
To make labneh, Place fine-mesh sieve over
medium-size bowl and line with cheesecloth
or muslin. Pour yoghurt into sieve and place
in fridge overnight.
Dry-toast seeds, nuts, fennel, coriander
and cumin in frying pan until fragrant
and lightly golden. Toast sesame seeds
separately as they can burn easily.
Once cooled place all ingredients in
food processor and pulse until coarse
consistency. Be careful not to over-process.
Store leftovers in airtight container.
When labneh is ready discard whey from
bowl and roll into 2.5cm balls.
Place dukkha in small bowl and roll each
ball in dukkah. Place balls on serving dish
and serve with crackers or crusty bread.
Homemade Labneh
Dukkha Labneh Balls
Pho
togr
aphy
: Jac
quel
ine
Alw
ill, L
isa
Guy
124 | EatWell
RECIPEScooking with labneh
Pomegranate, Pistachio & Mint Labneh with Oven-Baked Crackers
Recipe / Lisa GuyIncluding yoghurt in the diet is an excellent way
to maintain a healthy balance of good intestinal
bacteria, which in turn will enhance your immunity
and digestion. Pomegranates are abundant in
powerful antioxidants that help protect the skin
cells from oxidative damage caused from sun
exposure, which is a major skin age-accelerator.
Pomegranates are also rich in vitamin C and A which
help rejuvenate skin and boost collagen production
to help keep skin smooth and well toned.
Serves: 8
Labneh1½ cup full-fat
Greek yoghurtPinch sea salt
½ cup fresh mint leaves2 tbsp extra-virgin
olive oilSeeds ¼ pomegranate
Handful toasted pistachios, roughly chopped
Crackers2 lavash breadsPinch sea salt3 tsp dried basil
To make labneh, place fine-mesh sieve over medium-
size bowl and line with cheesecloth or muslin.
Pour yoghurt into sieve and place in fridge overnight.
Next day remove whey in bowl and place labneh on
a serving dish. With back of spoon spread out a little.
Place mint and oil in small blender and blend until
well combined. Add a little water if preferred thinner.
Drizzle labneh in some mint oil then top with
pomegranates and pistachios.
To make crackers, cut lavash bread into strips then
lay them out on two baking trays. Brush strips with olive
oil and sprinkle with basil and sea salt. Place in oven at
200°C for 8–10 mins until lightly golden and crispy.
Serve labneh with oven-baked crackers.
Pomegranate, Pistachio & Mint Labneh with
Oven-Baked Crackers
Including yoghurt in the diet is an excellent way to maintain a healthy
balance of good intestinal bacteria, which in turn will
enhance your immunity and digestion.
EatWell | 125
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Pomegranate, Pistachio & Mint Labnehwith Oven-Baked Crackers
Recipe / Lisa GuyIncluding yoghurt in the diet is an excellent way
to maintain a healthy balance of good intestinal
bacteria, which in turn will enhance your immunity
and digestion. Pomegranates are abundant in
powerful antioxidants that help protect the skin
cells from oxidative damage caused from sun
exposure, which is a major skin age-accelerator.
Pomegranates are also rich in vitamin C and A which
help rejuvenate skin and boost collagen production
to help keep skin smooth and well toned.
Serves: 8
Labneh1½ cup full-fat
Greek yoghurtPinch sea salt
½ cup fresh mint leaves2 tbsp extra-virgin
olive oilSeeds ¼ pomegranate
Handful toasted pistachios, roughly chopped
Crackers2 lavash breadsPinch sea salt3 tsp dried basil
To make labneh, place fine-mesh sieve over medium-
size bowl and line with cheesecloth or muslin.
Pour yoghurt into sieve and place in fridge overnight.
Next day remove whey in bowl and place labneh on
a serving dish. With back of spoon spread out a little.
Place mint and oil in small blender and blend until
well combined. Add a little water if preferred thinner.
Drizzle labneh in some mint oil then top with
pomegranates and pistachios.
To make crackers, cut lavash bread into strips then
lay them out on two baking trays. Brush strips with olive
oil and sprinkle with basil and sea salt. Place in oven at
200°C for 8–10 mins until lightly golden and crispy.
Serve labneh with oven-baked crackers.
Pomegranate, Pistachio & Mint Labneh with
Oven-Baked Crackers
Including yoghurt in the diet is an excellent way to maintain a healthy
balance of good intestinal bacteria, which in turn will
enhance your immunity and digestion.
EatWell | 125
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Hol
mes
, Get
ty, K
ate
Dun
can
Spiced Labneh DipRecipe / Lee Holmes
I’ve created an all-round delicious dip recipe packed with simple fresh
ingredients, all while keeping it creamy and delicious. Spread this dip on
sourdough or use crackers as a scooper!
Serves: 2
1 cup store-bought or homemade labneh
1 tbsp lemon juice¼ tsp sea salt2 tsp extra-virgin olive oil1 tsp za’atar
1 tsp sumac1 tsp chopped fresh mint, for garnishCarrot & celery sticks, chopped,
to serveCrackers, to serve
In small bowl, stir salt into labneh,
add lemon juice and stir. Smooth
surface of dip with back of spoon
and drizzle with olive oil,
za’atar and sumac.
Garnish with fresh mint.
Watercress, Fennel, Red Grapefruit & Labneh SaladRecipe / Lee Holmes
The best way to use watercress — if you’re not adding it to
salads, omelettes, stir-fries or cucumber sandwiches — is
to create a healthy detoxing soup. Because watercress is
farmed all year round you can enjoy it at any season.
Serves: 4
⅛ tsp fennel seeds2 ruby red grapefruit, peeled
& sliced, pith removed & juice reserved
2 tbsp lemon juice½ tsp lemon zest1 tbsp honey½ tsp brown mustard
Pinch Himalayan sea salt & freshly ground black pepper
1 tbsp extra-virgin olive oil1 small red onion sliced1 small fennel bulb, halved
lengthwise & sliced finely3 cups fresh watercress1 cup store-bought or
homemade labneh
In heavy frying pan toast fennel seeds for a couple of mins
until fragrant. Grind in mortar and pestle or grinder until fine.
Place ground seeds in jar with lid and add 3 tbsp grapefruit
juice, lemon juice and zest, honey and mustard and season to
taste. Shake until combined and set aside.
Place grapefruit segments, onion, fennel and watercress in
bowl, top with pieces of labneh and drizzle with dressing then
toss gently to combine.
LabnehRecipe / Lee Holmes
Labneh is similar to Greek
yoghurt or sour cream but it
has a thicker consistency like
soft cheese and has a richer
flavour. Try making your own
labneh at home!
Serves: 3–4
1 tub sugar- and additive-free yoghurt
Sea salt
Place strainer in large bowl
allowing for a few cm of space
between the bottom of the bowl
and the strainer. Line strainer
with cheesecloth.
Spoon tub of plain yoghurt into
cheesecloth and add a pinch of
sea salt.
Wrap cheesecloth and secure
with clip.
Place saucer on top or small
saucepan lid or something heavy
to weigh it down and place in
fridge for 24–48 hours depending
upon thickness required.
When ready remove labneh and
discard whey.
Use labneh to spread on toast
or in a salad or as a dip.
Try making your own labneh at home!
Labneh
Spiced Labneh Dip
Watercress, Fennel, Red Grapefruit &
Labneh Salad
126 | EatWell
RECIPEScooking with labneh
EWL029_120-126 CR Cooking With Labneh.indd 126EWL029_120-126 CR Cooking With Labneh.indd 126 31/01/2020 2:39:24 PM31/01/2020 2:39:24 PM
Pho
togr
aphy
: Lee
Hol
mes
, Get
ty, K
ate
Dun
can
Spiced Labneh DipRecipe / Lee Holmes
I’ve created an all-round delicious dip recipe packed with simple fresh
ingredients, all while keeping it creamy and delicious. Spread this dip on
sourdough or use crackers as a scooper!
Serves: 2
1 cup store-bought orhomemade labneh
1 tbsp lemon juice¼ tsp sea salt2 tsp extra-virgin olive oil1 tsp za’atar
1 tsp sumac1 tsp chopped fresh mint, for garnishCarrot & celery sticks, chopped,
to serveCrackers, to serve
In small bowl, stir salt into labneh,
add lemon juice and stir. Smooth
surface of dip with back of spoon
and drizzle with olive oil,
za’atar and sumac.
Garnish with fresh mint.
Watercress, Fennel, Red Grapefruit & Labneh SaladRecipe / Lee Holmes
The best way to use watercress — if you’re not adding it to
salads, omelettes, stir-fries or cucumber sandwiches — is
to create a healthy detoxing soup. Because watercress is
farmed all year round you can enjoy it at any season.
Serves: 4
⅛ tsp fennel seeds2 ruby red grapefruit, peeled
& sliced, pith removed &juice reserved
2 tbsp lemon juice½ tsp lemon zest1 tbsp honey½ tsp brown mustard
Pinch Himalayan sea salt &freshly ground black pepper
1 tbsp extra-virgin olive oil1 small red onion sliced1 small fennel bulb, halved
lengthwise & sliced finely3 cups fresh watercress1 cup store-bought or
homemade labneh
In heavy frying pan toast fennel seeds for a couple of mins
until fragrant. Grind in mortar and pestle or grinder until fine.
Place ground seeds in jar with lid and add 3 tbsp grapefruit
juice, lemon juice and zest, honey and mustard and season to
taste. Shake until combined and set aside.
Place grapefruit segments, onion, fennel and watercress in
bowl, top with pieces of labneh and drizzle with dressing then
toss gently to combine.
LabnehRecipe / Lee Holmes
Labneh is similar to Greek
yoghurt or sour cream but it
has a thicker consistency like
soft cheese and has a richer
flavour. Try making your own
labneh at home!
Serves: 3–4
1 tub sugar- and additive-freeyoghurt
Sea salt
Place strainer in large bowl
allowing for a few cm of space
between the bottom of the bowl
and the strainer. Line strainer
with cheesecloth.
Spoon tub of plain yoghurt into
cheesecloth and add a pinch of
sea salt.
Wrap cheesecloth and secure
with clip.
Place saucer on top or small
saucepan lid or something heavy
to weigh it down and place in
fridge for 24–48 hours depending
upon thickness required.
When ready remove labneh and
discard whey.
Use labneh to spread on toast
or in a salad or as a dip.
Try making your own labneh at home!
Labneh
Spiced Labneh Dip
Watercress, Fennel, Red Grapefruit &
Labneh Salad
126 | EatWell
RECIPEScooking with labneh
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homemade delights that everyone can enjoy.
W: ledanutrition.com
Carman’s Carman’s Super Seed & Grain Crackers are made from over 75 per cent
natural seeds and grains, making them as healthy as they are delicious.
The three gorgeous gourmet flavours — Rosemary & Sea Salt, Ancient
Grain & Cracked Pepper and Pepita & Poppyseed — are all gluten-free,
vegan and low FODMAP certified, with absolutely no added sugar or
added nuts. They are available in supermarkets Australia-wide.
W: carmanskitchen.com.au
Mazzetti L'OriginaleFollowing family recipes dating back three generations,
Mazzetti L'Originale is proudly mastering the fine art of combining
a centuries-old flavour with timeless quality, bringing the finest
vinegar from the heart of Modena to tables around the world.
W: facebook.com/mazzettiloriginaleaustralia
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Southern Cross PotterySouthern Cross Pottery is pleased to announce a new range of reusable
cups that can be used for all beverages. They are all handmade in
Australia using porcelaneous stoneware and feature a silicone lid and
band. Available in a large range of colours, the cups are easy to clean,
dishwasher and microwave safe and BPA-free.
W: southerncrosspottery.com.au
Quorn™ FoodsQuorn™ Foods is a global market leader in healthy, sustainable protein.
Headquartered in Stokesley, North Yorkshire in the UK, the company
offers a wide range of great-tasting products to appeal to the rapidly
expanding group of people wanting to reduce their meat consumption.
W: quorn.com.au
FalconFalcon range cookers have been manufactured in Royal Leamington
Spa, UK, since 1830. With contemporary, traditional and industrial
range cookers, and over 80 different product combinations to choose
from, there’s a Falcon for every style. With a Falcon at the heart of
the kitchen, the kitchen is always the heart of a home.
W: andico.com.au/falcon
Leda NutritionBake it easy with Leda’s gluten- and dairy-free biscuit range, the perfect
accompaniment when making your favourite dessert, slice, tart or
cheesecake base. From traditional favourites like arrowroot to exciting
chocolatey vanilla crème GoJos, Leda’s biscuit range helps you create
homemade delights that everyone can enjoy.
W: ledanutrition.com
Carman’s Carman’s Super Seed & Grain Crackers are made from over 75 per cent
natural seeds and grains, making them as healthy as they are delicious.
The three gorgeous gourmet flavours — Rosemary & Sea Salt, Ancient
Grain & Cracked Pepper and Pepita & Poppyseed — are all gluten-free,
vegan and low FODMAP certified, with absolutely no added sugar or
added nuts. They are available in supermarkets Australia-wide.
W: carmanskitchen.com.au
Mazzetti L'OriginaleFollowing family recipes dating back three generations,
Mazzetti L'Originale is proudly mastering the fine art of combining
a centuries-old flavour with timeless quality, bringing the finest
vinegar from the heart of Modena to tables around the world.
W: facebook.com/mazzettiloriginaleaustralia
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Table of PlentyTable of Plenty’s Balance+ Muesli is a delicious low-FODMAP, fruit-
free cereal ideal for helping to manage irritable bowel syndrome (IBS)
and balance your digestion. A blend of toasted almonds, coconut and
seeds with a hint of vanilla and cinnamon, it’s a perfect way to start
your day — especially if you’re following the low-FODMAP diet. Table
of Plenty’s Balance+ Muesli is available in Woolworths.
W: tableofplenty.com.au
About Alter Eco®Alter Eco® is a chocolate-centric,
sustainability-directed food company
that takes healthy indulgence to an
entirely new level. Alter Eco is dedicated
to full-circle sustainability throughout
its operations and supply chain through
four pillars: sourcing using Fairtrade
principles, producing only organic
and non-GMO foods, creating minimal
waste by working towards 100 per cent
compostable packaging, and insetting
carbon emissions by means of large-
scale reforestation programs in the
cooperatives that produce its crops.
These principles are entwined with Alter
Eco’s commitment to the highest quality
ingredients and taste in all of its products.
W: altereco.com.au
Celebrate HealthCelebrate Health has done the hard stuff like intensive research,
flavour trials and rigorous testing so that they can offer you the very
best convenient and healthy meal solutions for your body.
W: celebratehealth.com.au
Coff ex Coff eeCoffex award-winning
coffee is a blend of high-
altitude-grown beans,
which are fair trade
and certified organic.
Specially roasted and
blended to produce a
smooth, medium-bodied
espresso, fairness never
tasted so good.
W: coffex.com.au
That’s Amore CheeseCaciocavallo literally translates to “horse (cavallo) cheese (cacio)” or
“cheese on horseback”. The name derives from the Italian tradition of
tying cheese forms together in pairs and hanging them over a wooden
board to dry-age. This pasta filata cheese is made from cow’s milk. It is
stretched by hand into a natural teardrop shape with a knot at the top
so that a cord can be tied around the thin end to hang. The caciocavallo
is then placed into a smoker and cold-smoked. After three months
of aging, caciocavallo takes on a salty and smoked flavour. Smoked
caciocavallo is great when enjoyed with a full-bodied wine, grated on top
of your favourite dishes or sliced and pan-fried to enhance the flavours.
W: thatsamorecheese.com.au
LakantoLakanto Monkfruit Sweetener is a low carb, low calorie, low glycemic
sweetener that measures spoon for spoon like sugar. Available
in Classic and Golden, the sweetener is gluten-free, diabetic and
keto-friendly. Lakanto grows and harvests monkfruit in the pristine
and remote mountain highlands of Asia according to traditional and
environmentally-friendly methods.
W: lakanto.com
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Table of PlentyTable of Plenty’s Balance+ Muesli is a delicious low-FODMAP, fruit-
free cereal ideal for helping to manage irritable bowel syndrome (IBS)
and balance your digestion. A blend of toasted almonds, coconut and
seeds with a hint of vanilla and cinnamon, it’s a perfect way to start
your day — especially if you’re following the low-FODMAP diet. Table
of Plenty’s Balance+ Muesli is available in Woolworths.
W: tableofplenty.com.au
About Alter Eco®Alter Eco® is a chocolate-centric,
sustainability-directed food company
that takes healthy indulgence to an
entirely new level. Alter Eco is dedicated
to full-circle sustainability throughout
its operations and supply chain through
four pillars: sourcing using Fairtrade
principles, producing only organic
and non-GMO foods, creating minimal
waste by working towards 100 per cent
compostable packaging, and insetting
carbon emissions by means of large-
scale reforestation programs in the
cooperatives that produce its crops.
These principles are entwined with Alter
Eco’s commitment to the highest quality
ingredients and taste in all of its products.
W: altereco.com.au
Celebrate HealthCelebrate Health has done the hard stuff like intensive research,
flavour trials and rigorous testing so that they can offer you the very
best convenient and healthy meal solutions for your body.
W: celebratehealth.com.au
Coff ex Coff eeCoffex award-winning
coffee is a blend of high-
altitude-grown beans,
which are fair trade
and certified organic.
Specially roasted and
blended to produce a
smooth, medium-bodied
espresso, fairness never
tasted so good.
W: coffex.com.au
That’s Amore CheeseCaciocavallo literally translates to “horse (cavallo) cheese (cacio)” or
“cheese on horseback”. The name derives from the Italian tradition of
tying cheese forms together in pairs and hanging them over a wooden
board to dry-age. This pasta filata cheese is made from cow’s milk. It is
stretched by hand into a natural teardrop shape with a knot at the top
so that a cord can be tied around the thin end to hang. The caciocavallo
is then placed into a smoker and cold-smoked. After three months
of aging, caciocavallo takes on a salty and smoked flavour. Smoked
caciocavallo is great when enjoyed with a full-bodied wine, grated on top
of your favourite dishes or sliced and pan-fried to enhance the flavours.
W: thatsamorecheese.com.au
LakantoLakanto Monkfruit Sweetener is a low carb, low calorie, low glycemic
sweetener that measures spoon for spoon like sugar. Available
in Classic and Golden, the sweetener is gluten-free, diabetic and
keto-friendly. Lakanto grows and harvests monkfruit in the pristine
and remote mountain highlands of Asia according to traditional and
environmentally-friendly methods.
W: lakanto.com
128 | EatWell
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Cabot HealthMaintain your health with the Dr Cabot Ultimate Superfood
powder, a combination of European Golden Pea protein and
over 40 superfoods, greens, antioxidants, digestive enzymes
and liver herbs to boost energy, support liver function, reduce
inflammation and strengthen the immune system.
W: drcabotcleanse.com
The Bare BirdThe Bare Bird chicken products are 100 per cent antibiotic-free,
accredited free-range and raised on a plant-based diet containing
no animal by-products, antibiotics, hormones or steroids. The Bare
Bird creator, John Hazeldene, says his family has always been at the
forefront of setting high standards in poultry. “We believe a move to
producing food without antibiotics is the right thing to do.”
W: thebarebird.com.au
AngoveFrom Australia’s leading organic winery, Angove, Organic Riesling
is sourced from “heritage vines” and is crystal clear with a light
olive hue. Lemon, lime and orange zest mix with fresh green apple
aromas. Crisp and clean on the palate, the wine has a mouth-filling
structure and good length.
W: angove.com.au
Pureharvest Organic Rice Malt Syrup
Pureharvest Organic Rice Malt Syrup is a versatile, natural
sweetener. It is made from organic brown rice which provides
a rich flavour and mild sweetness. Pureharvest’s Organic
Rice Malt Syrup is naturally produced with no additives or
preservatives and is completely fructose-free.
W: pureharvest.com.au
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Cabot HealthMaintain your health with the Dr Cabot Ultimate Superfood
powder, a combination of European Golden Pea protein and
over 40 superfoods, greens, antioxidants, digestive enzymes
and liver herbs to boost energy, support liver function, reduce
inflammation and strengthen the immune system.
W: drcabotcleanse.com
The Bare BirdThe Bare Bird chicken products are 100 per cent antibiotic-free,
accredited free-range and raised on a plant-based diet containing
no animal by-products, antibiotics, hormones or steroids. The Bare
Bird creator, John Hazeldene, says his family has always been at the
forefront of setting high standards in poultry. “We believe a move to
producing food without antibiotics is the right thing to do.”
W: thebarebird.com.au
AngoveFrom Australia’s leading organic winery, Angove, Organic Riesling
is sourced from “heritage vines” and is crystal clear with a light
olive hue. Lemon, lime and orange zest mix with fresh green apple
aromas. Crisp and clean on the palate, the wine has a mouth-filling
structure and good length.
W: angove.com.au
Pureharvest Organic Rice Malt Syrup
Pureharvest Organic Rice Malt Syrup is a versatile, natural
sweetener. It is made from organic brown rice which provides
a rich flavour and mild sweetness. Pureharvest’s Organic
Rice Malt Syrup is naturally produced with no additives or
preservatives and is completely fructose-free.
W: pureharvest.com.au
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Almond Granola 26Apple-cider Vinegar Gummy
Bears 52Apples
Apple Bircher Muesli 105Apple Tea Cake with Chai Icing 52Easy Apple Crumble 90
Asparagus, Pea & Broccolini Pasta with Mint Pesto 74
AvocadoAvocado Pesto Buckwheat Pasta 68Cajun Roasted Cauliflower with Avocado Coleslaw Pesto 74Mushroom, Tomato, Avocado & Greens on Sourdough Toast 31
Baked Beans on Toast 30Banana-Choc “Nice Cream”
104Beancurd. see TofuBeans
Bean & Corn Quesadilla 44Broad Bean & Pea Dip 32English Baked Beans on Toast 30Green Bean & Quinoa Stir-Fry 42Kale & Bean Shakshuka 66
BeefBeef Lasagne with Balsamic Vinegar of Modena 100Roast Beef Fillet with Panzanella 81
BerriesBalance+ Muesli & Blueberry Cheesecakes 34Berry Bircher 30Berry Ripple Cauliflower “Nice Cream” 54Mixed Berry Molten Lava Pots 60Pear Spelt Pancakes with Strawberry Purée 25Roasted Strawberry Ice Cream Sandwiches 106Sugar-Free Vegan Mixed Berry Tart 58Summer Berry Ripple with Pistachio Crumble Ice Cream 107
Biscuits, Lemon Curd & Coconut Cookies 81
Bliss Balls, Raw Lamington Bites 48
Blueberry & Balance+ Muesli Cheesecakes 34
Bolognaise, Vego 38Bread, Pull-apart Green 29Breakfast Bowl, Nourishing 28Broad Bean & Pea Dip 32Broccoli
Broccoli, Olive & Baby Spinach Pizza 72Quinoa Pilaf with Broccoli, Black Beans, Corn & Herbs 83
Broccolini with Tofu, Chilli & Peanuts 80
Buckwheat Pasta with Avocado Pesto 68
Burger, Nelly Robinson’s Spicy Chipotle 96
Burrata with Toasted Almonds & Balsamic Vinegar of Modena 101
CabbageCabbage & Potato Gratin 88
Cabbage Rolls with Zesty Herby Filling 86Stir-Fried Snow Peas, Cabbage & Mushrooms 45
Cacao & Sticky Date Sugar-Free Vegan Pudding with Banana Nice Cream 59
Caciocavallo, Silver Beet & Tomato Scacce 63
Caciotta, Truffle, on Cauliflower Rice 62
CakesApple Tea Cake with Chai Icing 52Cherry Coconut Ice Cream Cake 107Citrus, Labneh & Walnut Syrup Cake 122Coconut Chocolate Bars 52Date Cakes with Tahini Caramel 50Gingerbread Cake with Cream Cheese Icing 50Lemon & Coconut Slice 49Orange & Rosemary Olive Oil Cake 113Peanut Butter Rice Crispy Slice 49
Poached Chai Pear Chocolate Cake 55
Cashew Cream with Caramelised Onion 113
CauliflowerBerry Ripple Cauliflower “Nice Cream” 54Cajun Roasted Cauliflower with Avocado Coleslaw Pesto 74Cauliflower Breakfast Fried Rice 26Crusted Cauliflower Steaks 36Savoury Cauliflower & Chickpea Pancakes 66Spiced Cauliflower with Preserved Lemon 38Truffle Caciotta on Cauliflower Rice 62
Chai Pear Chocolate Cake 55Cheese
Burrata with Toasted Almonds & Balsamic Vinegar of Modena 101Corn & Haloumi Fritters 22Fig, Lavato & Red Onion Tart 63Roasted Pumpkin & Goat’s Cheese Frittata 36Scacce (Silver Beet, Tomato & Smoked Caciocavallo) 63Truffle Caciotta on Cauliflower Rice 62
Cheesecakes, Balance+ Muesli & Blueberry 34
CherriesCherry Coconut Ice Cream Cake 107Cherry Smoothie 105
Chia & Kefir Oats Overnight Brekkie Bowl 22
ChickenBaked Chicken Thighs with Roasted Bread & Dried Heirloom Tomatoes 46Chicken & Stone’s Premium Alcoholic Ginger Beer Curry 99Chicken Roulade 47One-Pan Chicken with Eggplant, Mozzarella & Tomato Basil Pasta Sauce 82Wild Olive Organic Shiraz Braised Chicken with Tomatoes & Olives 98
Chickpea & Cauliflower Pancakes 66
ChipotleChipotle Mayonnaise 96Nelly Robinson’s Spicy Chipotle Burger 96
ChocolateChoc Protein Pancakes 35Choc-Banana “Nice Cream” 104Choc-Tahini Protein Balls 105Coconut Chocolate Bars 52Collagen & Flax Chocolate Bars 56Luke’s Block of Chocolate 61Poached Chai Pear Chocolate Cake 55Sugar-Free Vegan Mint Chocolate Chip Nice-Cream 58Sugar-Free Vegan Sticky Date Cacao Pudding with Banana Nice Cream 59
CoconutCherry Coconut Ice Cream Cake 107Coconut Chocolate Bars 52Coconut Ice Cream 107Lemon & Coconut Slice 49
Collagen & Flax Chocolate Bars 56
Confectionery. see also ChocolateApple-cider Vinegar Gummy Bears 52Collagen & Flax Chocolate Bars 56Simple Peanut Bites 61
Cookies, Lemon Curd & Coconut 81
Crêpes, Healthy Hungarian 89Crumble, Easy Apple 90Cucumber
Hungarian-Inspired Zucchini Cucumber Salad 88Pickled Cucumber 33
CurriesChicken & Stone’s Premium Alcoholic Ginger Beer Curry 99Frypan Curry 40Golden Egg Curry 113
DatesDate Cakes with Tahini
Caramel 50Sugar-Free Vegan Sticky Date Cacao Pudding with Banana Nice Cream 59
DipsBroad Bean & Pea Dip 32Spiced Labneh Dip 126
DressingChipotle Mayonnaise 96
Tahini Dressing 36Tahini Yoghurt Dressing 33
DrinksBalancing Green Smoothie 71Cherry Smoothie 105Macacino 71
Dukkha Labneh Balls 124
Eggplant, Mozzarella & Tomato Basil Pasta Sauce with
Chicken 82Eggs
Flat Omelette 22Golden Egg Curry 113Green Japanese-inspired Omelette 24Roasted Pumpkin & Goat’s Cheese Frittata 36Stove-Baked Eggs with Labneh 122
Fattoush, Breakfast 20Fennel
Orange, Fennel & Olive Oil Salad 112Watercress, Fennel, Red Grapefruit & Labneh Salad 126
Fig, Lavato & Red Onion Tart 63Fish: Nelly Robinson’s Batter
from the Mexican Sea 97Flax & Collagen Chocolate
Bars 56Frittata, Roasted Pumpkin &
Goat’s Cheese 36Fritters, Corn & Haloumi 22
Gingerbread Cake with Cream Cheese Icing 50
Goat’s Cheese & Roasted Pumpkin Frittata 36
GoulashVegan Hungarian Goulash with Cucumber Dill Salad 92Vegan Rainbow Goulash 86Vegan Székely Gulyás (Mushroom & Sauerkraut Goulash) 93
Granola, Chunky Almond 26Grapes
Roasted Grapes & Blackberries with Baked Labneh & Granola 124Roasted Grapes with Labneh & Honey 123
Green Bean & Quinoa Stir-Fry 42Gummy Bears, Apple-cider
Vinegar 52
Haloumi & Corn Fritters 22Ham & Sweet Potato Soup 90
Ice CreamBerry Ripple Cauliflower “Nice Cream” 54Cherry Coconut Ice Cream Cake 107Choc-Banana “Nice Cream” 104Coconut Ice Cream 107Roasted Strawberry Ice Cream Sandwiches 106Sugar-Free Vegan Mint Chocolate Chip Nice-Cream 58Summer Berry Ripple with Pistachio Crumble Ice Cream 107
KaleKale & Bean Shakshuka 66
Kale & Potato Hash 70Kefir Oats & Chia Overnight
Brekkie Bowl 22Kidney Bean & Corn Quesadilla
44
Labneh 126Citrus, Labneh & Walnut
Syrup Cake 122Dukkha Labneh Balls 124Homemade Labneh 124Pomegranate, Pistachio & Mint Labneh with Oven-Baked Crackers 125Roasted Grapes & Blackberries with Baked Labneh & Granola 124Roasted Grapes with Labneh & Honey 123Roasted Nectarines with Vanilla Labneh 120Spiced Labneh Dip 126Stove-Baked Eggs with Labneh 122Watercress, Fennel, Red Grapefruit & Labneh Salad 126Za’atar & Labneh Pizza 120
Lamington Bites 48Lasagne, Beef, with Balsamic
Vinegar of Modena 100Lavato, Fig & Red Onion Tart 63Lemon Curd & Coconut Cookies
81Lemons
Citrus, Labneh & Walnut Syrup Cake 122Lemon & Coconut Slice 49
Lentil Vego Bolognaise 38
Macacino 71Mango & Passionfruit
Tart 54Mayonnaise, Chipotle 96Muesli
Apple Bircher Muesli 105Balance+ Muesli & Blueberry Cheesecakes 34Berry Bircher 30
Muesli Bars, Chunky & Nutty Balance+ 35
MushroomsGrilled Mushroom, Quinoa Tabbouleh, Avocado & Cashew Cheese 20Mushroom, Tomato, Avocado & Greens on Sourdough Toast 31Pea, Mushroom & Smoked Tofu Stew 92Stir-Fried Snow Peas, Cabbage & Mushrooms 45Vegan Székely Gulyás (Mushroom & Sauerkraut Goulash) 93
Nectarines, Roasted, with Vanilla Labneh 120
NutsCaramelised Onion Cashew Cream 113Chunky & Nutty Balance+ Muesli Bars 35Simple Peanut Bites 61
Oats, Kefir, & Chia Overnight Brekkie Bowl 22
OmelettesFlat Omelette 22Green Japanese-inspired Omelette 24
OrangesCitrus, Labneh & Walnut Syrup Cake 122Orange, Fennel & Olive Oil Salad 112Orange & Rosemary Olive Oil Cake 113
Pad Thai, Vegan 44Pancakes
Choc Protein Pancakes 35Healthy Hungarian Crêpes 89Pear Spelt Pancakes with Strawberry Purée 25Savoury Cauliflower & Chickpea Pancakes 66
Paprikash 88Parsnip Potato Paprikash 88Passionfruit & Mango Tart 54Pasta
Avocado Pesto Buckwheat Pasta 68Beef Lasagne with Balsamic Vinegar of Modena 100Caramelised Onion Cashew Cream 113Creamy Pea, Asparagus & Broccolini Pasta with Mint Pesto 74Vego Bolognaise 38
Peanut Bites 61Peanut Butter Rice Crispy
Slice 49Pears
Pear Spelt Pancakes with Strawberry Purée 25Poached Chai Pear Chocolate Cake 55
PeasBroad Bean & Pea Dip 32Creamy Pea, Asparagus & Broccolini Pasta with Mint Pesto 74Pea, Mushroom & Smoked Tofu Stew 92
Pilaf, Quinoa, with Broccoli, Black Beans, Corn & Herbs 83
PizzasBroccoli, Olive & Baby Spinach Pizza 72Za’atar & Labneh Pizza 120
Pomegranate, Pistachio & Mint Labneh with Oven-Baked Crackers 125
Pork Spare Ribs with Stone’s Ginger Wine Cucumber Pickle 99
PotatoesCabbage & Potato Gratin 88Kale & Potato Hash 70Parsnip Potato Paprikash 88
PrawnsPrawns with Chilli Coconut Sauce 81Snow Pea & Prawn Salad 68
Protein Balls, Choc-Tahini 105Pudding, Sugar-Free Vegan
Sticky Date Cacao, with Banana Nice Cream 59
PumpkinBalsamic Glazed Pumpkin 101Pickled Pumpkin with Crackers & Tahini Dressing 33Roasted Pumpkin & Goat’s Cheese Frittata 36
Quesadilla, Bean & Corn 44Quinoa
Green Bean & Quinoa Stir-Fry 42Grilled Mushroom, Quinoa Tabbouleh, Avocado & Cashew Cheese 20Quinoa Pilaf with Broccoli, Black Beans, Corn & Herbs 83
SaladsBreakfast Fattoush 20
Hungarian-Inspired Zucchini Cucumber Salad 88Orange, Fennel & Olive Oil Salad 112Snow Pea & Prawn Salad 68Teriyaki Tofu Asian Salad 83Vegan Hungarian Goulash with Cucumber Dill Salad 92Watercress, Fennel, Red Grapefruit & Labneh Salad 126
San Choy Bow, Vegan 41Sardines, Sea Salt & Apple-Cider
Vinegar, on Lavash 70Scacce (Silver Beet, Tomato &
Smoked Caciocavallo) 63Seafood
Prawns with Chilli Coconut Sauce 81Seafood Chowder 91Snow Pea & Prawn Salad 68
Shakshuka, Kale & Bean 66Silver Beet, Tomato & Smoked
Caciocavallo Scacce 63Slices
Coconut Chocolate Bars 52Lemon & Coconut Slice 49Peanut Butter Rice Crispy Slice 49
SmoothiesBalancing Green Smoothie 71Cherry Smoothie 105
Snow PeasSnow Pea & Prawn Salad 68Stir-Fried Snow Peas, Cabbage & Mushrooms 45
SoupHam & Sweet Potato Soup 90Seafood Chowder 91
StrawberriesPear Spelt Pancakes with Strawberry Purée 25Roasted Strawberry Ice Cream Sandwiches 106
Sweet CornBean & Corn Quesadilla 44Corn & Haloumi Fritters 22
Sweet PotatoesHam & Sweet Potato Soup 90Mexican-Stuffed Sweet Potato 68
TahiniChoc-Tahini Protein Balls 105
Tahini Dressing 36Tahini Yoghurt Dressing 33
Tarts, DessertMango & Passionfruit Tart 54Sugar-Free Vegan Mixed Berry Tart 58
Tarts, Savoury: Fig, Lavato & Red Onion Tart 63
TempehAlmond Butter Tempeh Stir-Fry 40Black Pepper Garlic Tempeh 38
TofuBroccolini with Tofu, Chilli & Peanuts 80Pea, Mushroom & Smoked Tofu Stew 92Teriyaki Tofu Asian Salad 83
Tomato, Mushroom, Avocado & Greens on Sourdough Toast 31
Waffles, Healthy Gluten-free, with Mixed Berries 24
Watercress, Fennel, Red Grapefruit & Labneh Salad 126
Za’atar & Labneh Pizza 120Zucchini Cucumber Salad,
Hungarian-Inspired 88
Index
Alwill, Jacqueline13, 20, 22, 24, 88, 122–124
Guthrie, Adam 14, 30–31, 44–45, 58–59, 72, 74, 92–93
Guy, Lisa 13, 24–26, 40–42, 52, 54–55, 68, 70, 124–125
Holmes, Lee 14, 26, 28–29, 52, 54, 56, 70–71, 90–91, 126
Rumble, Keira 12, 36, 38, 66, 68
Thompson, Meg 12, 20, 22, 38, 40, 50, 52, 86, 88, 120, 122
130 | EatWell
EatWellindex
EWL029_130 Index.indd 130EWL029_130 Index.indd 130 4/02/2020 9:46:16 AM4/02/2020 9:46:16 AM
Almond Granola 26Apple-cider Vinegar Gummy
Bears 52Apples
Apple Bircher Muesli 105Apple Tea Cake with Chai Icing 52Easy Apple Crumble 90
Asparagus, Pea & Broccolini Pasta with Mint Pesto 74
AvocadoAvocado Pesto Buckwheat Pasta 68Cajun Roasted Cauliflower with Avocado Coleslaw Pesto 74Mushroom, Tomato, Avocado & Greens on Sourdough Toast 31
Baked Beans on Toast 30Banana-Choc “Nice Cream”
104Beancurd. see TofuBeans
Bean & Corn Quesadilla 44Broad Bean & Pea Dip 32English Baked Beans onToast 30Green Bean & Quinoa Stir-Fry 42Kale & Bean Shakshuka 66
BeefBeef Lasagne with Balsamic Vinegar of Modena 100Roast Beef Fillet with Panzanella 81
BerriesBalance+ Muesli & Blueberry Cheesecakes 34Berry Bircher 30Berry Ripple Cauliflower “Nice Cream” 54Mixed Berry Molten Lava Pots 60Pear Spelt Pancakes with Strawberry Purée 25Roasted Strawberry Ice Cream Sandwiches 106Sugar-Free Vegan Mixed Berry Tart 58Summer Berry Ripple with Pistachio Crumble Ice Cream 107
Biscuits, Lemon Curd & Coconut Cookies 81
Bliss Balls, Raw Lamington Bites 48
Blueberry & Balance+ Muesli Cheesecakes 34
Bolognaise, Vego 38Bread, Pull-apart Green 29Breakfast Bowl, Nourishing 28Broad Bean & Pea Dip 32Broccoli
Broccoli, Olive & Baby Spinach Pizza 72Quinoa Pilaf with Broccoli, Black Beans, Corn & Herbs 83
Broccolini with Tofu, Chilli & Peanuts 80
Buckwheat Pasta with Avocado Pesto 68
Burger, Nelly Robinson’s Spicy Chipotle 96
Burrata with Toasted Almonds & Balsamic Vinegar of Modena 101
CabbageCabbage & Potato Gratin 88
Cabbage Rolls with Zesty Herby Filling 86Stir-Fried Snow Peas, Cabbage & Mushrooms 45
Cacao & Sticky Date Sugar-Free Vegan Pudding with Banana Nice Cream 59
Caciocavallo, Silver Beet & Tomato Scacce 63
Caciotta, Truffle, on Cauliflower Rice 62
CakesApple Tea Cake with Chai Icing 52Cherry Coconut Ice Cream Cake 107Citrus, Labneh & Walnut Syrup Cake 122Coconut Chocolate Bars 52Date Cakes with Tahini Caramel 50Gingerbread Cake with Cream Cheese Icing 50Lemon & Coconut Slice 49Orange & Rosemary Olive Oil Cake 113Peanut Butter Rice Crispy Slice 49
Poached Chai Pear Chocolate Cake 55
Cashew Cream with Caramelised Onion 113
CauliflowerBerry Ripple Cauliflower “Nice Cream” 54Cajun Roasted Cauliflower with Avocado Coleslaw Pesto 74Cauliflower Breakfast Fried Rice 26Crusted Cauliflower Steaks 36Savoury Cauliflower & Chickpea Pancakes 66Spiced Cauliflower with Preserved Lemon 38Truffle Caciotta on Cauliflower Rice 62
Chai Pear Chocolate Cake 55Cheese
Burrata with Toasted Almonds & Balsamic Vinegar of Modena 101Corn & Haloumi Fritters 22Fig, Lavato & Red Onion Tart 63Roasted Pumpkin & Goat’s Cheese Frittata 36Scacce (Silver Beet, Tomato & Smoked Caciocavallo) 63Truffle Caciotta on Cauliflower Rice 62
Cheesecakes, Balance+ Muesli & Blueberry 34
CherriesCherry Coconut Ice Cream Cake 107Cherry Smoothie 105
Chia & Kefir Oats Overnight Brekkie Bowl 22
ChickenBaked Chicken Thighs with Roasted Bread & Dried Heirloom Tomatoes 46Chicken & Stone’s Premium Alcoholic Ginger Beer Curry 99Chicken Roulade 47One-Pan Chicken with Eggplant, Mozzarella & Tomato Basil Pasta Sauce 82Wild Olive Organic Shiraz Braised Chicken with Tomatoes & Olives 98
Chickpea & Cauliflower Pancakes 66
ChipotleChipotle Mayonnaise 96Nelly Robinson’s Spicy Chipotle Burger 96
ChocolateChoc Protein Pancakes 35Choc-Banana “Nice Cream” 104Choc-Tahini Protein Balls 105Coconut Chocolate Bars 52Collagen & Flax Chocolate Bars 56Luke’s Block of Chocolate 61Poached Chai Pear Chocolate Cake 55Sugar-Free Vegan Mint Chocolate Chip Nice-Cream 58Sugar-Free Vegan Sticky Date Cacao Pudding with Banana Nice Cream 59
CoconutCherry Coconut Ice Cream Cake 107Coconut Chocolate Bars 52Coconut Ice Cream 107Lemon & Coconut Slice 49
Collagen & Flax Chocolate Bars 56
Confectionery. see also ChocolateApple-cider Vinegar Gummy Bears 52Collagen & Flax Chocolate Bars 56Simple Peanut Bites 61
Cookies, Lemon Curd & Coconut 81
Crêpes, Healthy Hungarian 89Crumble, Easy Apple 90Cucumber
Hungarian-Inspired Zucchini Cucumber Salad 88Pickled Cucumber 33
CurriesChicken & Stone’s Premium Alcoholic Ginger Beer Curry 99Frypan Curry 40Golden Egg Curry 113
DatesDate Cakes with Tahini
Caramel 50Sugar-Free Vegan Sticky Date Cacao Pudding with Banana Nice Cream 59
DipsBroad Bean & Pea Dip 32Spiced Labneh Dip 126
DressingChipotle Mayonnaise 96
Tahini Dressing 36Tahini Yoghurt Dressing 33
DrinksBalancing Green Smoothie 71Cherry Smoothie 105Macacino 71
Dukkha Labneh Balls 124
Eggplant, Mozzarella & Tomato Basil Pasta Sauce with
Chicken 82Eggs
Flat Omelette 22Golden Egg Curry 113Green Japanese-inspired Omelette 24Roasted Pumpkin & Goat’s Cheese Frittata 36Stove-Baked Eggs with Labneh 122
Fattoush, Breakfast 20Fennel
Orange, Fennel & Olive Oil Salad 112Watercress, Fennel, Red Grapefruit & Labneh Salad 126
Fig, Lavato & Red Onion Tart 63Fish: Nelly Robinson’s Batter
from the Mexican Sea 97Flax & Collagen Chocolate
Bars 56Frittata, Roasted Pumpkin &
Goat’s Cheese 36Fritters, Corn & Haloumi 22
Gingerbread Cake with Cream Cheese Icing 50
Goat’s Cheese & Roasted Pumpkin Frittata 36
GoulashVegan Hungarian Goulash with Cucumber Dill Salad 92Vegan Rainbow Goulash 86Vegan Székely Gulyás (Mushroom & Sauerkraut Goulash) 93
Granola, Chunky Almond 26Grapes
Roasted Grapes & Blackberries with Baked Labneh & Granola 124Roasted Grapes with Labneh & Honey 123
Green Bean & Quinoa Stir-Fry 42Gummy Bears, Apple-cider
Vinegar 52
Haloumi & Corn Fritters 22Ham & Sweet Potato Soup 90
Ice CreamBerry Ripple Cauliflower “Nice Cream” 54Cherry Coconut Ice Cream Cake 107Choc-Banana “Nice Cream” 104Coconut Ice Cream 107Roasted Strawberry Ice Cream Sandwiches 106Sugar-Free Vegan Mint Chocolate Chip Nice-Cream 58Summer Berry Ripple with Pistachio Crumble Ice Cream 107
KaleKale & Bean Shakshuka 66
Kale & Potato Hash 70Kefir Oats & Chia Overnight
Brekkie Bowl 22Kidney Bean & Corn Quesadilla
44
Labneh 126Citrus, Labneh & Walnut
Syrup Cake 122Dukkha Labneh Balls 124Homemade Labneh 124Pomegranate, Pistachio & Mint Labneh with Oven-Baked Crackers 125Roasted Grapes & Blackberries with Baked Labneh & Granola 124Roasted Grapes with Labneh & Honey 123Roasted Nectarines with Vanilla Labneh 120Spiced Labneh Dip 126Stove-Baked Eggs with Labneh 122Watercress, Fennel, Red Grapefruit & Labneh Salad 126Za’atar & Labneh Pizza 120
Lamington Bites 48Lasagne, Beef, with Balsamic
Vinegar of Modena 100Lavato, Fig & Red Onion Tart 63Lemon Curd & Coconut Cookies
81Lemons
Citrus, Labneh & Walnut Syrup Cake 122Lemon & Coconut Slice 49
Lentil Vego Bolognaise 38
Macacino 71Mango & Passionfruit
Tart 54Mayonnaise, Chipotle 96Muesli
Apple Bircher Muesli 105Balance+ Muesli & Blueberry Cheesecakes 34Berry Bircher 30
Muesli Bars, Chunky & Nutty Balance+ 35
MushroomsGrilled Mushroom, Quinoa Tabbouleh, Avocado & Cashew Cheese 20Mushroom, Tomato, Avocado & Greens on Sourdough Toast 31Pea, Mushroom & Smoked Tofu Stew 92Stir-Fried Snow Peas, Cabbage & Mushrooms 45Vegan Székely Gulyás (Mushroom & Sauerkraut Goulash) 93
Nectarines, Roasted, with Vanilla Labneh 120
NutsCaramelised Onion Cashew Cream 113Chunky & Nutty Balance+ Muesli Bars 35Simple Peanut Bites 61
Oats, Kefir, & Chia Overnight Brekkie Bowl 22
OmelettesFlat Omelette 22Green Japanese-inspired Omelette 24
OrangesCitrus, Labneh & Walnut Syrup Cake 122Orange, Fennel & Olive Oil Salad 112Orange & Rosemary Olive Oil Cake 113
Pad Thai, Vegan 44Pancakes
Choc Protein Pancakes 35Healthy Hungarian Crêpes 89Pear Spelt Pancakes with Strawberry Purée 25Savoury Cauliflower & Chickpea Pancakes 66
Paprikash 88Parsnip Potato Paprikash 88Passionfruit & Mango Tart 54Pasta
Avocado Pesto Buckwheat Pasta 68Beef Lasagne with Balsamic Vinegar of Modena 100Caramelised Onion Cashew Cream 113Creamy Pea, Asparagus & Broccolini Pasta with Mint Pesto 74Vego Bolognaise 38
Peanut Bites 61Peanut Butter Rice Crispy
Slice 49Pears
Pear Spelt Pancakes with Strawberry Purée 25Poached Chai Pear Chocolate Cake 55
PeasBroad Bean & Pea Dip 32Creamy Pea, Asparagus & Broccolini Pasta with Mint Pesto 74Pea, Mushroom & Smoked Tofu Stew 92
Pilaf, Quinoa, with Broccoli, Black Beans, Corn & Herbs 83
PizzasBroccoli, Olive & Baby Spinach Pizza 72Za’atar & Labneh Pizza 120
Pomegranate, Pistachio & Mint Labneh with Oven-Baked Crackers 125
Pork Spare Ribs with Stone’s Ginger Wine Cucumber Pickle 99
PotatoesCabbage & Potato Gratin 88Kale & Potato Hash 70Parsnip Potato Paprikash 88
PrawnsPrawns with Chilli Coconut Sauce 81Snow Pea & Prawn Salad 68
Protein Balls, Choc-Tahini 105Pudding, Sugar-Free Vegan
Sticky Date Cacao, with Banana Nice Cream 59
PumpkinBalsamic Glazed Pumpkin 101Pickled Pumpkin with Crackers & Tahini Dressing 33Roasted Pumpkin & Goat’s Cheese Frittata 36
Quesadilla, Bean & Corn 44Quinoa
Green Bean & Quinoa Stir-Fry 42Grilled Mushroom, Quinoa Tabbouleh, Avocado & Cashew Cheese 20Quinoa Pilaf with Broccoli, Black Beans, Corn & Herbs 83
SaladsBreakfast Fattoush 20
Hungarian-Inspired Zucchini Cucumber Salad 88Orange, Fennel & Olive Oil Salad 112Snow Pea & Prawn Salad 68Teriyaki Tofu Asian Salad 83Vegan Hungarian Goulash with Cucumber Dill Salad 92Watercress, Fennel, Red Grapefruit & Labneh Salad 126
San Choy Bow, Vegan 41Sardines, Sea Salt & Apple-Cider
Vinegar, on Lavash 70Scacce (Silver Beet, Tomato &
Smoked Caciocavallo) 63Seafood
Prawns with Chilli Coconut Sauce 81Seafood Chowder 91Snow Pea & Prawn Salad 68
Shakshuka, Kale & Bean 66Silver Beet, Tomato & Smoked
Caciocavallo Scacce 63Slices
Coconut Chocolate Bars 52Lemon & Coconut Slice 49Peanut Butter Rice Crispy Slice 49
SmoothiesBalancing Green Smoothie 71Cherry Smoothie 105
Snow PeasSnow Pea & Prawn Salad 68Stir-Fried Snow Peas, Cabbage & Mushrooms 45
SoupHam & Sweet Potato Soup 90Seafood Chowder 91
StrawberriesPear Spelt Pancakes with Strawberry Purée 25Roasted Strawberry Ice Cream Sandwiches 106
Sweet CornBean & Corn Quesadilla 44Corn & Haloumi Fritters 22
Sweet PotatoesHam & Sweet Potato Soup 90Mexican-Stuffed Sweet Potato 68
TahiniChoc-Tahini Protein Balls 105
Tahini Dressing 36Tahini Yoghurt Dressing 33
Tarts, DessertMango & Passionfruit Tart 54Sugar-Free Vegan Mixed Berry Tart 58
Tarts, Savoury: Fig, Lavato & Red Onion Tart 63
TempehAlmond Butter Tempeh Stir-Fry 40Black Pepper Garlic Tempeh 38
TofuBroccolini with Tofu, Chilli & Peanuts 80Pea, Mushroom & Smoked Tofu Stew 92Teriyaki Tofu Asian Salad 83
Tomato, Mushroom, Avocado & Greens on Sourdough Toast 31
Waffles, Healthy Gluten-free, with Mixed Berries 24
Watercress, Fennel, Red Grapefruit & Labneh Salad 126
Za’atar & Labneh Pizza 120Zucchini Cucumber Salad,
Hungarian-Inspired 88
Index
Alwill, Jacqueline13, 20, 22, 24, 88, 122–124
Guthrie, Adam 14, 30–31, 44–45, 58–59, 72, 74, 92–93
Guy, Lisa 13, 24–26, 40–42, 52, 54–55, 68, 70, 124–125
Holmes, Lee 14, 26, 28–29, 52, 54, 56, 70–71, 90–91, 126
Rumble, Keira 12, 36, 38, 66, 68
Thompson, Meg 12, 20, 22, 38, 40, 50, 52, 86, 88, 120, 122
130 | EatWell
EatWellindex
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