Eat Well Issue62016

EatWell + 100

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EDITOR Terry Robson EDITORIAL ASSISTANT Kate Duncan +61 2 9887 0320 DESIGNER Jess Middleton FEATURE WRITER Danielle Kirk CHEFS Christie Connelly Adam Guthrie Danielle Minnebo Lisa Guy Lee Holmes Meg Thompson NATIONAL ADVERTISING MANAGER Kirsti Rae (Couper) Ph +61 2 9887 0369 QUEENSLAND ADVERTISING MANAGER Amy Frank Ph +61 488 424 232 SOUTH AUSTRALIAN SALES & MARKETING Sandy Shaw Ph +61 8 8342 5989 VICTORIAN ADVERTISING SALES MANAGER Tracey Dwyer Ph +61 3 9694 6403 ADVERTISING PRODUCTION CO-ORDINATOR Hannah Felton Ph +61 2 9887 0376 ADVERTISING SENIOR DESIGNER Martha Rubazewicz MARKETING CAMPAIGN EXECUTIVE Kye Blackett Ph +61 2 9887 0326 PUBLISHER Janice Williams COVER PHOTO Steve Brown

CHAIRMAN/CEO Prema Perera PUBLISHER Janice Williams CHIEF FINANCIAL OFFICER Vicky Mahadeva ASSOCIATE PUBLISHER Emma Perera ASSOCIATE PUBLISHER Karen Day CIRCULATION DIRECTOR Mark Darton CREATIVE DIRECTOR Kate Podger EDITORIAL & PRODUCTION MANAGER Anastasia Casey MARKETING & ACQUISITIONS MANAGER Chelsea Peters SUBSCRIPTION ENQUIRIES 1300 303 414 CIRCULATION ENQUIRIES to our Sydney head office: +61 2 9805 0399

EatWell Issue 6 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 Trade Practices Act, 1974. 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 price ISSN 2204-2474/0812-8220 Copyright © Universal Magazines MMXVI

From the Editor

I

’m a bit of a coffee snob. In my defence, I think my coffee behaviour comes down to the fact that I don’t eat sugar. When I go to a café I’m not going for their lovely lemon tarts or almond cheesecake; I’m going for the coffee. I do like my coffee to be fair trade, organic, and I really want it to taste good. Unfortunately, in the hands of the wrong barista, even the best bean can be turned into a beastly brew. To my wife’s chagrin I have been known to leave a coffee virtually untouched on the table if the first sip doesn’t reveal some intent on the barista’s part to do justice to the art of coffee creation. There is however, a flip side to my dastardly coffee obsession. When I receive a good coffee I really appreciate it and I let the maker know. Just recently I ordered a decaf latte (it was late in the day and I didn’t want to overwork my caffeine quotient) and it was divine. I told the barista what an amazing coffee it had been and that got us talking. He told me about a course he had just been on, then brought out the water filtered decaf beans to show me and we had a nice old chat. That is one of the great things about food; we eat and drink two or three times a day and each time, unless you are serving only yourself, there is an opportunity for acknowledgment and connection. Just by acknowledging the skill and care of your barista or chef you are creating a space into which fellowship

can grow and on the vine of fellowship you will find that goodwill and community can blossom. Taking the time to congratulate people on a job well done immeasurably enriches everybody concerned which is a nice segue into why we have decided to create the EatWell Awards (the YUMMIES). The awards are aimed at acknowledging and celebrating people and companies who are doing amazing things in the field of healthy, sustainable, and delicious food. It is not about us at EatWell deciding who deserves a pat on the back, these are a people’s choice award, so if you have a favourite product that makes eating good food easier and more enjoyable for you then cast your vote. Go to the web page outlined in the box below and vote for your most cherished product. Help us to celebrate the food products and services that help you.

Terry

The EatWell Awards

ACN 003 026 944 universalmagazines.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.

On the cover:

We are a member of

Lee Holmes’ Gado Gado. Page 35

This year EatWell is running the first EatWell Awards, a people’s choice award designed to celebrate food products that make healthy, sustainable, flavoursome eating possible. Just go to wellbeing.com.au/eatwellpeopleschoiceawards and find the category with your favourite product. Winning products and services will be featured in an issue of EatWell later in the year. Let’s make this a celebration of passionate people doing good things.

(Appears in Eat Yourself Beautiful, Murdoch Books)

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CONTENTS 33

8–12 Our Chefs Meet the chefs who bring this issue’s recipes to you. 14 Recipes — Stirfry Stirfries are among the healthiest, easiest and quickest dishes you can make. They can also come in many varieties, like our Mongolian Tofu Stirfry, Stirfried Ginger Beef, Lemongrass & Chilli Garlic Prawns, Asian Mushroom Stirfry, or Sautéed Kale with Walnuts. 30 Recipes — Easy Weeknight Meals With the family going in all directions during the week, sometimes you just need an easy meal you can enjoy together. You could try Vegan Spaghetti Bolognaise, Roasted Beetroot Pasta, Asparagus Pita Pizza, Roasted Vegie Frittata or Zucchini Fritters. 48 Recipes — Energy Breakfasts Breakfast is such an important meal as it provides energy for the rest of the day, but that doesn’t mean it has to be boring. Try dishes like Chai Crème Brûlée, Quinoa & Goji Muesli, Oven-baked Peach & Berry Pancake, a Red Dragon Fruit Bowl, or a Golden Breakfast Smoothie. 64 Recipes — Mexican Style Mexican cuisine is based on corn, beans and chilli, but it also has a huge variety as can be sampled with dishes like Mushroom & Capsicum Fajitas, Potato Nachos, Chilli Chocolate, Lime Chicken Tortillas, and Horchata.

6 | EatWell

78 Recipes — Snacks for your day If you are working, at school or just busy, it’s not always easy to eat full meals and you’ll look for snacks, but that doesn’t mean you have to miss out on taste or nutrition. Try these snacks to sustain your day: Coconut Bark with Rosewater, Pistachios & Raspberries, Nut Butter Biscuits, Turmeric & Apricot Maca Balls, Nutty Seed Clusters, or Creamy Cashew Yoghurt.

118 Kitchen Garden — Celery Celery is difficult to grow, but the delicious taste of fresh celery makes it worth the effort. 119 Food Profile — Macadamias To know 51 a food is, usually, to love a food and in our Food Profile we get intimate with some of our favourites. In this issue we become matey with macadamias.

94 Recipes — Cooking with Cacao Real cacao, not processed chocolate, is a source of both healing antioxidants and subtle flavour that you can use in food to please everyone. Try Double Chocolate Crunch Bars, Chocolate & Zucchini Muffins, Raw Cacao Mousse, Chocolate Popsicles, and Coconut Flour Brownies.

122 Why Organics? Organics do vary nutritionally from conventionally grown produce and research shows they can feed us into the future.

101 Seasonal Food Guide Your guide to the fruits and vegetables that are in season now.

125 The Whole Food — by Meg Thompson Our regular columnist Meg Thompson shares her thoughts and insights on an aspect of whole food; in this issue Meg looks at using foods to create glowing skin.

102 News Feed The latest research on food, delivered in bite-sized morsels. 104 Artisan Alley — Mustard Locally made small-batch mustards are a rarity in Australia. What sets them apart from their big-brand counterparts is the care with which they’re made. 108 Meet the Maker — Market Gardeners Growing food for farmers’ markets takes great skill and effort, but the opportunities markets provide for better prices, quality and connection benefit both grower and customer. 112 Food as Medicine — Beets Beetroot is a powerful antioxidant that also boosts your endurance and heals your heart.

124 What’s On Your guide to upcoming food events and festivals.

99

Next to each recipe in EatWell you will see icons as a guide. This is what they mean:

Gluten Free Omnivore Friendly

114 Cooking with Oils Confused about which oils are good, which are bad, which to eat cold and which to cook with? We share the current wisdom on healthy oil usage.

Vegetarian Friendly Vegan Friendly

EatWell CHEF PROFILES

Lee Holmes Lee’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 and 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 as well as the best blog in the Healthy Eating category. Connect with Lee Holmes at superchargedfood.com

Lisa Guy Lisa is a Sydney-based naturopath, author and passionate foodie who runs a naturopathic clinic called Art of Healing. Lisa is a great 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 nature intended: good, clean, wholesome food that’s nutrient-rich and free from high levels of sugars, harmful fats, artificial additives and pesticides. Her aim is to change the way people eat, cook and think about food. Lisa sees a wide spectrum of clients in her clinic, ranging from people with severe anxiety, mums with postnatal 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 small 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. Lisa is frequently quoted in many leading Australian magazine publications promoting the natural way to better health. Lisa 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

Tired of being tired? Get your energy back with Floradix! Iron is difficult for the body to absorb – that’s where Floradix Herbal Iron Extract can be of assistance. Floradix contains a source of iron balanced with a range of B Vitamins and Vitamin C as well as other nutri-rich herbs. Taken twice daily, Floradix can assist in the maintenance of general health for the whole family, from young children to expectant mothers and elderly people. Floradix is a special liquid formula that: Contains iron in a soluble form Contains natural herbal extracts Contains Vitamin C Contains Vitamins B1, B2, B6 and B12 Always read the label and use only as directed. If symptoms persist, consult your healthcare professional.

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EatWell CHEF PROFILES

Adam Guthrie Adam is a vegan whose passion for food began with a lifethreatening 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 that 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” that 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, healthy food for 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 subject of healthy eating and living well.

Meg Thompson Meg 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. Her 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, but a source of nourishment, deliciousness, education, ritual and celebration, best shared with those we love. Connect with Meg at mywholefoodromance.com 10 | EatWell

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EatWell CHEF PROFILES

Danielle Minnebo Danielle is a university-qualified nutritionist, a passionate home cook and founder of Food to Nourish. Danielle’s love affair with cooking started at a very young age in the kitchen where she was taught to cook by her mother. She went on to complete an Advanced Diploma in Nutritional Medicine and a Bachelor of Health Science in Complementary Medicine. She is completing her Master of Human Nutrition through Deakin University. Danielle is passionate about helping people form a better understanding of nutrition and a healthier relationship with the food they eat. In fact, she’s on a mission to help spread the real food message to as many people as possible. This involves breaking common diet myths and re-educating people on what real food is actually about. This means ditching the low-fat products and processed and refined foods. It means embracing what real food has always been: vegetables, fruits, butter, animal fats, ethically sourced meats, free-range eggs, organic full-fat dairy products, grains, nuts and seeds. In 2013, Danielle founded Food to Nourish and started producing a range of organic healthfood snacks that are now sold in healthfood stores around Australia. Every one of these products is lovingly handmade by Danielle and her wonderful team of helpers in the Food to Nourish kitchen. Throughout her work as a nutritionist, Danielle’s basic principles have always come back to how we cook and prepare our food. She believes it really is as simple as combining wholefood ingredients in the right way to create tasty dishes that are nutrient-dense and full of flavour. Connect with Danielle at foodtonourish.com.au

Christie Connelly Christie publishes the popular Australian food blog Fig & Cherry featuring healthy, family-friendly meals and sweet treats with mouth-watering photography to match. Christie lives with her husband and two young children on the far North Coast of NSW, enjoying the beach, local produce and a relaxed country lifestyle. She draws recipe inspiration from her Hungarian and Lebanese heritages, her travel adventures and, of course, the amazing fertile soil of the Northern Rivers with its abundance of local organic fruits, vegetables, delicious native produce and healthy free-range-reared animals. Her passion is educating parents, grandparents and carers how to shop for, prepare and cook healthy, nutritious food and to encourage children to enjoy it as well. With one child on the autism spectrum, she also has a strong interest in helping parents whose children have special needs or restricted eating. Why not make yourself a cup of tea and head on over to her blog for a little bit of pure and healthy indulgence? After all, as Christie says, “Food is love, so embrace it with gusto!” Connect with Christie at figandcherry.com

12 | EatWell

12 EatWell

Y UMMI E S Food keeps us alive – but good food, lovingly produced, improves life for everyone. Is there a food product you rave about? Is there a company that’s changing the game with its healthy, sustainable, delicious food?

TELL US. TELL THEM. VOTE in the EatWell Yummies Awards And celebrate passionate people doing good things. We’ll thank you with a free digital issue of EatWell. VISIT wellbeing.com.au/eatwellpeopleschoiceawards

Stirfry Stirfries are among the healthiest, easiest, and quickest dishes you can make. They can also come in many varieties like our Mongolian tofu stirfry, stirfried ginger beef, lemongrass & chilli garlic prawns, Asian mushroom stirfry, or sautéed kale with walnuts.

Prawns not only add protein to this dish, they provide beneficial omega-3 fats, which are vital for brain function and memory and for a strong immune system. Prawns are a great source of iodine and zinc. These two minerals are important for healthy thyroid function. Lemongrass contains an active compound called lemonol, which gives this herb its anti-microbial, anti-bacterial, and antiinflammatory action, along with a distinct lemon aroma. Lemongrass also contains vitamin C, which is vital for strengthening immune defences and protecting the body from infections. Bean sprouts are highly nutritious and packed with living enzymes that help improve digestion. Serves: 4

300g raw prawns 1 tbsp fish sauce 1 tbsp raw honey 1 clove garlic, minced

1 small red chilli, deseeded & finely chopped 1 tbsp finely chopped fresh lemongrass 1 shallot, finely chopped Juice & zest 1 lime Handful coriander stalks and leaves, roughly chopped Packet rice noodles 2 big handfuls bean sprouts Peel and devein prawns, leaving tails on. Place prawns in large bowl. In small bowl, combine fish sauce, honey, garlic, chilli, lemongrass, lime juice and zest, and coriander stalks and some of the leaves. Pour mixture over prawns and let marinate for 30 mins in fridge, covered with clingwrap. Soak rice noodles in boiling water for 5 mins, then drain. In medium frypan on high heat, cook prawns for a couple of minutes each side, until cooked through. Spoon over some sauce. Arrange rice noodles on plate with some bean sprouts, then top with prawns and remaining coriander leaves.

Lisa’s Lemongrass & Chilli Garlic Prawns

14 | EatWell

Photography by Lisa Guy

LEMONGRASS & CHILLI GARLIC PRAWNS RECIPE / LISA GUY

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RECIPES STIRFRY ASPARAGUS, RED PEPPER & BLACK BEAN STIRFRY RECIPE / ADAM GUTHRIE If you are short on time, stirfries are among the healthiest and easiest dishes you can make. They require a quick chop of a few vegetables, half a glass of vegetable stock, a splash or two of Asian-style sauces and you have dinner on the table in 10 minutes. Super easy and super healthy! Serves: 4

Sauce ½ cup vegetable broth 2 tbsp Ayam black bean sauce ⅔ cup tamari 2 tbsp maple syrup 1 tbsp cornstarch Juice 1 lime ½ handful fresh mint leaves, roughly chopped ½ handful fresh basil leaves, roughly chopped Stirfry Handful raw cashews 375g firm tofu, sliced into ribbons 1 stick celery, sliced 2 green shallots, sliced 1 capsicum, thinly sliced 1 garlic clove, sliced 1 tbsp grated ginger 1 small red chilli, thinly sliced 2 bunches asparagus, halved

Adam’s Asparagus, Red Pepper & Black Bean Stirfry

2 cups cooked brown rice Fresh basil & mint leaves, roughly chopped, to serve Sesame seeds, to serve To make sauce, add ingredients to bowl and stir well. Heat wok on high heat and add raw cashews. Toast until they start to get little brown spots, then remove from wok. Add tofu strips and stirfry until brown, then remove from wok. Add celery, shallots, capsicum, garlic, ginger and chilli and stirfry for a minute. Add asparagus, tofu and cashew nuts, then add sauce. Stir and bring to boil until it starts to thicken. Place on individual plates or bowls. Adam’s Mongolian Tofu Stirfry

Sprinkle with herbs and sesame seeds and serve with cooked brown rice.

MONGOLIAN TOFU STIRFRY RECIPE / ADAM GUTHRIE This is my vegan version of Mongolian beef. The idea behind Mongolian beef is thin strips of beef and vegetables covered in a sticky dark sauce made mostly of soy sauce and oyster sauce. It’s easy to convert most meat-style stirfry dishes to vegan. Tofu, tempeh or oyster mushrooms work well to replace meat, and swap fish or oyster sauce with hoisin or vegetarian mushroom/oyster sauce. It will never disappoint. Serves: 4

Sauce 3 tbsp soy sauce 1 tbsp agave syrup 1 tbsp hoisin sauce ½ cup liquid vegetable stock 1 garlic clove, sliced 1 tbsp chopped ginger 1 tbsp cornflour

To make sauce, add soy sauce, agave syrup, hoisin sauce, vegetable stock, chopped garlic, ginger and cornflour to bowl and whisk. Heat wok over high heat. Add capsicum, shallots, tofu and sauce and stir. Bring liquid in wok to the boil and stir until thickened. Remove from heat and serve stirfry with cooked brown rice.

16 | EatWell

Photography by Adam Guthrie

1 green capsicum, sliced 2 green shallots, sliced 500g firm tofu, sliced into small strips 2 cups cooked brown rice, to serve

Adam’s Black Noodle Stirfry

Change this dish up by changing the type of noodle you use each time you make it.

Photography by Greg Twemlow

BLACK NOODLE STIRFRY RECIPE / ADAM GUTHRIE Kids just love noodle stirfries! There are so many different types of noodles you can use: soba, udon, ramen, glass noodles, flat rice noodle, hokkien noodles. Pick your family’s favourite. Serves: 4

Sauce 1 cup soy sauce ½ cup rice wine vinegar 2 cloves garlic

1 tbsp grated ginger 1 tbsp cornflour 300g black bean noodles or favourite noodles 1 onion, sliced 1 carrot, sliced 1 red capsicum, thinly sliced 1 medium broccoli, florets sliced & stem thinly sliced Handful button mushrooms, sliced Handful snow peas, strings removed & thinly sliced 1 tbsp sesame seeds

To make sauce, mix all ingredients and set aside. Pour 4 cups boiling water into saucepan and bring to the boil. Separate noodles and boil for 8–10 mins. Add splash of water to hot wok and sauté onion for 2 mins. Add carrots, capsicum and broccoli stems and stir over high heat. Add mushroom and broccoli florets and another splash of water and stirfry for 2 mins. Add snow peas and drained noodles. Mix everything together and serve, topped with sesame seeds.

EatWell | 17

spice, turmeric, to not only provide antiinflammatory healing potency but also to delight your visual senses with a richly deep autumnal colour palette. It also acts as a wonderful beautifier for the skin. Use your intuition when creating this dish and add any leftover veg you may have in the fridge. Serves: 4

STIRFRIED RICE RECIPE / LEE HOLMES Stirfries can be dated back to the Han Dynasty in China between 206 BCE and CE 220. Chronic fuel shortages meant people needed to find alternative ways to cook without using too much oil. Stirfrying was the perfect method of cooking; quickly heating the ingredients in a pan with a little bit of oil. Today, stirfrying has become China’s favoured cooking technique and has infiltrated all through Asia and jumped over to the West. It’s now a worldwide favourite. Serves: 4

1 tbsp extra-virgin coconut oil 2 rashers bacon, finely diced 2 French shallots, finely diced ⅓ cup peas, fresh or frozen 40g green beans, cut into 2cm slices 1 carrot, finely diced 5 cups cooked brown rice (from about 2 cups uncooked rice) 2 tbsp wheat-free tamari 2 eggs, lightly beaten Heat oil in frying pan over medium heat until sizzling. Add bacon, shallots, peas, beans and carrot and cook, stirring frequently, for 3–4 mins or until lightly cooked. Add rice and cook for 5 mins, stirring only once a minute. Stir through tamari and cook for another 2 mins. Move rice mixture to one side of pan and pour in egg. Let it cook for 30 secs, scrambling it with a fork, then mix through rice and serve straight away.

VEGETABLE TAMARI STIRFRY RECIPE / LEE HOLMES I love stirfries because they’re full of colourful vegetables, herbs and spices. This one will create the most visually beautiful combination of ingredients that will drop the jaws of all your guests

18 | EatWell

Lee’s Vegetable Tamari Stirfry

and is a surefire way to cram in your vegie intake, which will help to alkalise the body, fuelling your cells with an array of vital nutrients and free-radicalscavenging antioxidants. Serves: 3–4

1 tbsp coconut oil 2 garlic cloves, crushed 2–3cm knob ginger, grated 1 red onion, sliced lengthwise into strips 1 yellow capsicum, seeded & sliced lengthwise into strips 1 red capsicum, seeded & sliced lengthwise into strips 100g English spinach leaves, torn 100g daikon, chopped 1 head broccoli, cut into florets ¼ small cabbage, roughly chopped 125g green beans, sliced 1 tbsp tahini 2 tbsp wheat-free tamari 1 tbsp shredded basil Heat coconut oil in large frying pan over medium–high heat. Add garlic, ginger, onion, yellow and red capsicum and stir around until fragrant, but don’t burn. Add spinach, daikon, broccoli, cabbage and beans and turn heat down to medium. Cook, stirring, for 5 mins. Reduce heat to low, add tahini and tamari to pan and cook, covered, for 10 mins. Top with basil and serve immediately.

STIRFRIED GINGER BEEF RECIPE / LEE HOLMES In this recipe the sauce is thick and glossy with an authentic blend of flavours. The fresh ginger, tahini and tamari give it a wonderfully nutty yet Asian-inspired taste and the lemon and apple-cider vinegar kick it up a notch with a gentle buzz on the tastebuds. I have included my favourite wonder

2 tbsp coconut oil 1 brown onion, sliced 2 garlic cloves, peeled & minced ½ red capsicum, seeds & membrane removed, sliced 500g beef, cut into very thin strips 1 tsp turmeric 2 tbsp lemon juice, freshly squeezed 2 tsp grated ginger 2 tbsp wheat-free tamari 2 tbsp tahini 1 tbsp apple-cider vinegar 2 cups broccoli, cut into florets 1 cup green beans, roughly chopped 1 cup snow peas, sliced on the diagonal Celtic sea salt & freshly ground black pepper, to taste Brown rice, to serve Melt coconut oil in large frying pan over medium–high heat. Add onion, garlic and capsicum and sauté for 5–7 mins. Add beef and cook, stirring, for 5 mins. Add turmeric, lemon juice, ginger, tamari, tahini and apple-cider vinegar. Cook, stirring, for 1 min, then add broccoli, beans and snow peas to pan. Cook over medium heat for 12–15 mins, or until vegetables are tender. Season to taste and serve with brown rice. Lee’s Stirfried Ginger Beef

Photography by Kate Duncan & Steve Brown

Lee’s Stirfried rice

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Don’t overcook your vegetables, you want them still to be a little firm. Lisa’s Asian Mushroom Stirfry

Shiitake mushrooms enhance the immune system’s ability to combat infections, including colds and flu. Mushrooms are a natural source of vitamin D, which is vital for healthy immune function, bone health and prevention of depression and chronic disease. Ginger is a wonderful antiinflammatory food used to help alleviate arthritis as well as support healthy immune function and stimulate circulation. Bok choy and Chinese broccoli are brassica vegetables jam-packed with vitamin K to support healthy blood clotting and bone health.

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These green leafies also contain good levels of beta-carotene for healthy eyes and vision, and sulfur compounds that enhance the liver’s ability to detoxify harmful substances and carcinogens. Serves: 2

2 tsp grated ginger 2 cloves garlic, crushed 150g mixed Asian mushrooms, including shiitake, sliced Large bunch bok choy or pak choy Handful Chinese broccoli, roughly chopped 1 tbsp tamari Black sesame seeds, for topping

Heat a little coconut oil in large frypan over medium heat. Add ginger and garlic and cook for a minute. Add mushrooms, cook for a further 2–3 mins. Toss in bok choy and Chinese broccoli with tamari, cook for another 2–3 mins. Don’t overcook vegetables — you want them to still be a little firm. Serve sprinkled with sesame seeds.

HEALTHY FRIED RICE RECIPE / LISA GUY Brown rice is a great source of dietary fibre to help promote better bowel health and regularity and to help lower cholesterol levels. Brown rice also

Photography by Lisa Guy

ASIAN MUSHROOM STIRFRY RECIPE / LISA GUY

Lisa’s Healthy Fried Rice

Photography by Lisa Guy

Soaking brown rice overnight is a great way to reduce cooking time.

contains B vitamins and slow-release complex carbohydrates to provide you with sustained energy. Corn is another great source of soluble fibre, which is beneficial for a healthy digestive tract and for reducing the risk of colon cancer. Broccoli is also a wonderful high-fibre food providing plenty of vitamin C to support immune health and adrenal function. Broccoli and shallots both contain sulfur compounds that are required for healthy liver detoxification and skin, and for the production of connective tissue throughout the body, including cartilage, bones and tendons. Serves: 4

½ cup uncooked brown rice Handful raw cashews 2 eggs Splash milk 6 baby corns, cut into thirds ½ cup peas (frozen or fresh) 1 cup cut broccoli florets 1 carrot, cut into strips 2 shallots 1 tbsp tamari Handful fresh parsley, roughly chopped Cook brown rice in 2 cups of boiling water for 45 mins, or until soft. Soaking brown rice overnight is a great way to reduce cooking time; it also

activates the rice to make it easier to digest and make its nutrients more bioavailable. In large frying pan, dry-roast cashew nuts. Wisk eggs with a dash of milk. Pour into frying pan with a little olive oil and cook either side. Place on cutting board and cut into small squares. Place corn, peas, broccoli, carrot and shallots in frying pan and cook until vegies are tender but not overcooked. Add rice, egg pieces, cashews, tamari and parsley and toss gently. Serve in big bowl topped with leftover parsley and cashews.

EatWell | 21

Meg’s Sautéed Kale with Walnuts

SAUTÉED KALE WITH WALNUTS RECIPE / MEG THOMPSON A simple and delicious stirfry that makes a fabulous accompaniment to meals. Or just as is with an egg on the side. Yum! Serves: 2

½ tbsp ghee 130g kale, washed, hard stems removed & roughly chopped ½ cup walnuts 1 tsp tamari 1–2 tsp lemon juice

Served with an egg on the side this easy stirfry makes a yummy meal. 22 | EatWell

Photography by Meg Thompson

Warm ghee in frypan on medium heat. Add kale and cook for a minute or two. Add walnuts, tamari and lemon juice, and cook for another minute, or until kale is wilted to your liking. Serve immediately.

Meg’s Quick Gingery Buckwheat Noodle Stirfry

QUICK GINGERY BUCKWHEAT NOODLE STIRFRY RECIPE / MEG THOMPSON This dish is super easy, super fast and super delicious. Feel free to change the vegetables with anything you have on hand. If you need this recipe to be gluten free, be sure to buy noodles that are 100 per cent buckwheat, as some have a mix of wheat and buckwheat flours. The whole family will love this tasty dish! Serves: 2

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125g buckwheat noodles 1 small onion, diced 3 tsp minced ginger 3 cloves garlic, crushed 1 large carrot, julienned Small bunch Asian greens, roughly chopped ½ cup sugar snap peas ½ cup cashews 1 tsp sesame oil 1 tbsp tamari 1 tsp mirin (optional) Sliced chilli, lemon & sesame seeds, to serve

Place saucepan of water on to boil and once boiling, add noodles. Cook as directed on package, drain, rinse under cold water and set aside. While noodles are cooking, add onion to frypan with a little oil and sauté over medium heat until soft. Add ginger and garlic and cook for another minute. Add carrot, greens, peas and cashews and cook for another minute. Add sesame oil, tamari and mirin if using, and stir through. Stir noodles through vegetable mix. Turn off heat and serve topped with chilli, lemon juice and sesame seeds.

Photography by Meg Thompson

If you don’t have carrots, Asian greens and snap peas this dish will work with almost any vegies you have on hand.

RECIPES STIRFRY

CHILLI & LIME STIRFRIED RICE & VEGIES RECIPE / MEG THOMPSON This is a simple staple that can use up any vegetables you have on hand. The addition of the egg makes it a sustaining meal, plus it’s delicious! Serves: 1

½ small onion, diced 2 cloves garlic, crushed & chopped ½ cup broccoli, cut into small florets ½ cup cauliflower, cut into small florets ½ cup cooked brown rice 2 tsp tamari 1–2 tsp lime juice ¼ tsp chilli flakes, or more, to taste 1 egg ¼ cup almonds, roughly chopped

The egg makes this a highly sustaining dish. Meg’s Chilli & Lime Stirfried Rice & Vegies

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Photography by Meg Thompson

Add onion to frypan with a little ghee, oil or butter and sauté over medium heat until soft. Add garlic and cook for 1 min. Turn up heat to high and add broccoli and cauliflower. Cook for a couple of minutes, stirring frequently. Add rice, tamari, lime juice and chilli and stir to combine. Transfer to plate and return frypan to heat. Crack egg into pan and cook to your liking. Serve rice and veg mix topped with egg, almonds and extra chilli if desired.

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2 eggs 1½ cups buttermilk ½ cup brewed Madura Black Chai Tea (2 pyramids bags) 4 tbsp butter, melted & cooled ½ tsp vanilla extract 2 cups spelt flour 3 tbsp coconut sugar

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2 tsp baking powder 1 tsp baking soda 1 tsp Himalayan pink salt Splash light olive oil 100% pure maple syrup, to serve Fresh blueberries, to serve In large bowl, beat eggs, add buttermilk, chai tea, butter and vanilla and mix well. Add flour, coconut sugar, baking powder, baking soda and salt. Mix well until mostly smooth and allow mixture to set for a few minutes.

Heat pan over medium heat. Add 1 tsp of oil for each pancake. Once pan is hot, pour 2 tbsp of pancake batter onto griddle. Cook on first side until bubbles form and start to pop. Flip pancake over with spatula and cook until golden-brown. Repeat until all batter is gone. Let cooked pancakes rest on heatproof plate in oven or wrap until ready to serve. Pour maple syrup and blueberries on top. You’ll love chai-ing these!

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1⅔ cups almond milk 3 tbsp Madura Earl Grey leaves ¼ cup light olive oil 2 eggs, separate whites & yolks, keep both 1 tsp coconut sugar 2 cups spelt flour 3 tsp baking powder ½ tsp Himalayan pink salt 100 per cent pure maple syrup, to serve Fresh blueberries, to serve Heat almond milk gently in saucepan; steep Earl Grey in stainless-steel infuser with almond milk. Allow to cool for at least 30 mins, then add olive oil. In large bowl, beat egg yolks and coconut sugar. While eggs and sugar are beating, whisk together flour, baking powder and salt in separate bowl. Alternate flour mixture and milk/oil mixture into egg yolks and sugar bowl, stirring after each addition. Beat egg whites and fold gently into batter. Cook waffles according to instructions on waffle maker. Mr Earl Grey likes his waffles served with pure maple syrup, fresh blueberries and a pot of tea!

CAM O’ MILE GETS TOASTY WITH THE FRENCH RECIPE / MADURA TEA Serves: 6

160mL milk 3 Madura Camomile pyramid bags 3 eggs, lightly whisked ¼ cup coconut sugar 60g unsalted butter

6 × 1cm-thick slices of brioche or white bakery bread Fresh strawberries, halved, to serve Dollop cream, to serve 100% pure maple syrup, to serve Heat milk gently in saucepan; steep camomile in stainless-steel infuser with milk. Allow to cool completely, 30 mins at very least. Combine milk, eggs and sugar in bowl.

Melt half the butter in frying pan over high heat until foaming. Dip 3 bread slices, 1 at a time, in egg mixture. Cook for 2–3 mins each side or until golden-brown. Repeat with remaining butter, bread and egg mixture, keeping cooked French toast in low oven. Once ready, top with strawberries and cream. Drizzle with maple syrup and serve with your favourite pot of Madura tea.

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EatWell | 29

RECIPES EASY WEEKNIGHT MEALS

Easy weeknight meals With the family going in all directions during the week sometimes you just need an easy meal you can enjoy together. You could try vegan spaghetti bolognaise, roasted beetroot pasta, asparagus pita pizza, roasted veggie frittata or zucchini fritters. ZUCCHINI FRITTERS RECIPE / LISA GUY Zucchinis contain beneficial carotenoids including beta-carotene, zeaxanthin and lutein, which are potent antioxidants, beneficial for eye health and protection against age-related eye diseases. Feta is a great source of protein and calcium for bone health, and vitamin B12 required for healthy brain function and nervous system health. Serves: 4 3 large zucchinis 1 tsp sea salt ½ cup almond meal 2 eggs 3 shallots, finely chopped 100g feta, crumbled ¼ cup parsley, roughly chopped 1 tsp dried oregano

Lisa’s Zucchini Fritters

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Photography by Lisa Guy

Grate zucchini and place in bowl. Sprinkle with sea salt and leave for 10 mins. Grab handfuls of zucchini and squeeze well to remove any water. Then place zucchini in another bowl. Add almond meal, eggs, shallots, feta, parsley and oregano, and mix until combined. Heat olive oil in frying pan on medium heat. Place spoonful of mixture into pan and cook for a few of minutes each side, until golden and cooked through. Delicious served with sour cream or Greek yoghurt.

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Adam’s Vegan Laksa

VEGAN LAKSA RECIPE / ADAM GUTHRIE Some days I just crave laksa, a spicy noodle soup. Traditional laksa consists of rice noodles or rice vermicelli with chicken, prawn or fish, served in spicy curry soup usually based on coconut milk. One of my skills is converting traditional authentic meat-based dishes into vegan options. Find fish-free Thai red curry paste at your local Asian store. Serves: 4

1 packet rice noodles 1 onion, finely sliced 1 tbsp Thai red curry paste 1 tbsp Malaysian curry powder 2 tbsp raw sugar 400mL tin coconut milk 1 lemongrass stalk, cut into 5cm pieces 300g firm tofu, cut into 2cm cubes 6 tbsp soy sauce 2 carrots, sliced 4 cups water 1 head broccoli, florets sliced Handful snow peas, strings removed Handful green beans, trimmed & chopped 2 bunches bok choy, chopped lengthways Handful bean sprouts, to serve

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1 chilli, thinly sliced, to serve Bunch fresh coriander, to serve Place rice noodles in a bowl and cover with boiling water. Heat wok on high heat, add onion and Thai curry paste and fry for 2 mins, then add Malaysian curry powder, sugar, coconut milk, lemongrass, tofu cubes, soy sauce, carrot and water. Bring to the boil, then add broccoli florets, snow peas and beans, and cook for 2 mins. Add bok choy and drained noodles and mix well. Pour into 4 serving bowls and top with bean sprouts, chilli and coriander.

SHEPHERD’S PIE RECIPE / ADAM GUTHRIE Cooked green or brown lentils are a great substitute for minced meat. You can use them to make bolognaise for lasagne, lentil pies and moussaka. Think of your favourite mince dish and replace the mince with lentils for a healthy meatfree version. Serves: 4–6

1 leek, sliced 1 clove garlic 2 cups mushrooms, sliced Fresh oregano leaves

Preheat grill to 200ºC. Heat pot over high heat. Reduce heat to low, add leek and 2 tablespoons of water, stir, reduce heat to low and cover with lid. Cook gently for 3-5 mins until leeks are soft and taste sweet. Add garlic, mushrooms, oregano and thyme, stir through. Cover and braise for 5 mins, then add besan flour, tomato puree, cooked lentils, soy sauce, wholegrain mustard and peas, stir well. Meanwhile, mash potatoes with soymilk and mix to creamy consistency. Pour lentil mixture into baking tray, gently add mashed potato and spread evenly. Cover with cashews and yeast flakes and grill for a few minutes till golden-brown. Serve with salad.

Adam’s Shepherd’s Pie

Photography Greg Twemlow

4 sprigs fresh thyme 1 tbsp besan flour 1 cup tomato puree 3 cups cooked lentils 2 tbsp soy sauce 1 tbsp wholegrain mustard 3 cups peas 4 large potatoes, peeled & boiled 1 cup soymilk ¼ cup cashews, crushed 1 tsp yeast flakes

RECIPES EASY WEEKNIGHT MEALS pregnant women) and is a fantastic liver cleanser. This sauce is also a very sneaky way to get kids to eat beetroot, which they often reject in other forms. Serves: 4

600g fresh beetroot (about 4 medium), scrubbed, trimmed & cut into small dice (no need to peel) 4 tbsp olive oil 4 sprigs thyme 4 garlic cloves, unpeeled Salt & pepper 2 tbsp red wine vinegar 500g dry penne pasta ⅔ cup vegetable stock ⅓ cup milk 1 tsp sugar Toasted walnuts, watercress leaves & feta cheese, to garnish

Cooked lentils are a great substitute for minced meat. VEGAN SPAGHETTI BOLOGNAISE RECIPE / ADAM GUTHRIE

Photography by Christie Connelly & Greg Twemlow

Growing up, my favourite meal was spaghetti bolognaise. Everyone thought their mum’s version was the best but my mum’s definitely was. Thank you, Mum! This is similar to my mum’s — minus the red wine and minced meat. Serves: 4

500g dry spaghetti 3 cups sliced mushrooms 1 onion, quartered 2 cloves garlic 5 tomatoes 1 cup tomato paste 3 cups cooked kidney beans Small bunch basil, leaves picked Bunch Italian parsley, leaves chopped 1 carrot, grated 1 zucchini, grated 1 tsp salt Bring large pot of water to boil and cook spaghetti according to instructions on packet. Process mushrooms, onion and garlic in food processor until texture is crumbly. Next, blend tomatoes to smooth sauce. Heat frypan over high heat and add

Adam’s Vegan SpaghettiBolognaise

mushroom mixture, cook over high flame for a few mins. Add pureed tomato, tomato paste and stir through kidney beans, basil and half the parsley. Simmer for 5 mins, then add carrot and zucchini. Simmer for another 5 mins, then add salt and mash with potato masher to slightly thicken. Serve over cooked spaghetti, topped with remaining parsley.

ROASTED BEETROOT PASTA RECIPE / CHRISTIE CONNELLY Not only is this dish gorgeously pink, it’s gorgeously good for you, too. Beetroot is high in vitamin C and folate (great for Christie’s Roasted Beetroot Pasta

Heat oven to 200ºC. Put diced beetroot on roasting tray and drizzle with 1 tbsp of olive oil. Add thyme sprigs and unpeeled garlic cloves and season with salt and pepper. Bake for 30–40 mins until very tender. Discard thyme sprigs. Place beetroot in bowl of food processor or powerful blender. Squeeze garlic out of skins into blender. Add vinegar and remaining 3 tbsp of olive oil and process until smooth paste forms. Add splash or two of water if device is having problems crushing it into a puree. Place large pot of water on to boil. Cook pasta according to packet directions. Meanwhile, place beetroot puree in large saucepan and add stock, milk and sugar. Bring to simmer, taste and add salt and pepper to taste. Drain pasta and add to beetroot sauce. Mix well then place in serving bowls and garnish with walnuts, watercress leaves and feta.

RECIPES EASY WEEKNIGHT MEALS GADO GADO-STYLE SALAD RECIPE / CHRISTIE CONNELLY This is based on a popular Indonesian salad that’s fresh and light. The key is to cut all the ingredients differently to make it texturally interesting: grated, sliced, cubed or torn. To save time, you could buy ready-made satay sauce, but it only takes a minute in the blender once you gather all the ingredients. Serves: 4

Christie’s Gado Gado-Style Salad

This satay sauce only takes a minute in the blender.

Peanut Sauce 1 cup unsalted roasted peanuts 2 tbsp coconut milk 2 tbsp brown sugar 1 red chilli Juice 2 limes 1 tbsp kecap manis 1 tbsp tamarind paste 1 clove garlic, peeled

To make peanut sauce, place all ingredients in high-powered blender and process until smooth, 1–2 mins. Pour into bowl, cover and place in fridge until ready to serve. Place eggs in small saucepan and boil to your liking, 3 mins for soft and 5 mins for hard-boiled. Drain and run under cold water. Peel and set aside. Meanwhile, place new potatoes in medium saucepan and cover with cold tap water. Bring to boil over high heat, then turn down to medium and simmer for 10 mins until tender. Throw sugar snap peas into pot for last 1 min. Drain all vegetables under cold running water and set aside. To serve, spread peanut sauce on plates, then arrange all ingredients on top decoratively, finishing with coriander leaves to garnish. Alternatively, to serve a crowd, arrange all vegetables on a platter with sauce in bowl for dipping.

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ASPARAGUS PITA PIZZA RECIPE / CHRISTIE CONNELLY I just love this simple vegetarian pizza dinner — perfect for Meat-Free Mondays (a campaign that encourages us to try one meat-free day a week for reasons of health and the environment). Try finely slicing the asparagus into rounds if the chunky pieces are too much for you, or add a salty element by scattering over some olives or feta. Serves: 4

Christie’s Asparagus Pita Pizza

4 wholemeal pita pockets 4 tbsp organic tomato paste 20 fresh oregano leaves 1 cup grated mozzarella cheese 12 asparagus spears Salt & pepper 4 tbsp cold-pressed olive oil Heat oven to 200ºC. Place pita bread rounds on non-stick baking tray. Spread each with 1 tbsp of tomato paste and sprinkle with 5 oregano leaves. Sprinkle mozzarella evenly over all four. Snap woody ends off asparagus, break into 3 pieces each and arrange on top. Season generously with salt and freshly ground pepper. Place tray on top shelf of oven and bake for 10 mins until cheese has melted and bases are crisp. Drizzle with olive oil to serve.

Photography by Christie Connelly

Salad 4 eggs 8 new potatoes 200g marinated tofu, sliced into small cubes 1 Lebanese cucumber, sliced into half circles ½ cup sugar snap peas 4 radishes, sliced into rounds 1 carrot, grated or julienned 8 cherry tomatoes, halved 1 cup bean sprouts ½ cup coriander leaves, lightly packed

RECIPES EASY WEEKNIGHT MEALS and raw vegies, too. Some people serve it with tempeh or tofu and also topped with crushed peanuts or crunchy garlic. Just have fun with it as there are no strict rules with gado gado. Serves: 2

½ head Chinese cabbage, shredded Bunch bok choy, roughly chopped 250g green or snake beans, cut into 4cm lengths 1 cup bean sprouts 4 boiled eggs, peeled & halved Crisp-fried garlic, to serve (optional) Handful chopped nuts, such as almonds, peanuts or raw cashew nuts, to serve (optional)

Lee’s Fried Chicken & Kale over Quinoa

FRIED CHICKEN & KALE OVER QUINOA RECIPE / LEE HOLMES

Photography by Steve Brown & Kate Duncan

In today’s work-crazed world, it’s no wonder we come home dreading the idea of sweating it out in the kitchen for our final meal of the day. An easy weeknight meal can be chopped up and swiftly stirred together in as little as 15 minutes and is a far superior alternative to other common quick fixes like dreadful frozen meals laden with allergy-promoting additives. Serves: 2–3

1 tsp ground turmeric 1 tsp ground cumin 1 small red chilli, finely chopped 1 tsp Celtic sea salt 2 garlic cloves, peeled & minced 500g skinless chicken breasts, diced 1 tbsp coconut oil 1 small bunch kale leaves, washed & stems removed 1 red capsicum, seeds & membrane removed, diced Cooked quinoa, to serve ½ cup almonds, toasted, to serve Combine turmeric, cumin, chilli, sea salt and garlic in medium bowl and mix well. Add chicken and coat in marinade. Heat coconut oil in large frying pan over medium–high heat. Add chicken and

cook, stirring, for about 6 mins. Add kale leaves and capsicum and cook, stirring, for a further 10 mins. Serve with cooked quinoa and topped with toasted almonds.

GREEN GADO GADO RECIPE / LEE HOLMES A typical Indonesian dish, gado gado literally translates to “mix mix”. There’s a number of different regional versions of this exotic buffet of vegetables throughout Indonesia and many consider it a national dish. It cuts across your palate in a multitude of ways, from sweet to tart, spicy to salty. The rule of thumb when making gado gado is to keep the vegetables crispy. You can experiment with a mix of cooked

Dressing 1 small garlic clove, minced 2–3cm piece of ginger, peeled & grated 2 tbsp apple-cider vinegar 2 tbsp additive-free coconut milk 3 tbsp almond or peanut butter 2 tbsp wheat-free tamari ½ tsp sesame oil 2 tbsp lemon juice 5 drops stevia liquid Celtic sea salt & freshly ground black pepper Steam vegetables over saucepan of simmering water for 6 mins or until tender. Meanwhile, to make dressing, place all ingredients in a bowl and whisk until well combined. Season with salt and freshly ground black pepper. Transfer vegetables to serving bowl and coat with dressing, tossing well to combine. Top with sprouts and eggs, sprinkle over crispy garlic and chopped nuts, if using, and serve.

Lee’s Green Gado Gado

The rule of thumb when making Gado Gado is keep your vegetables crispy.

Nachos Chips 1 cup almond meal 1 large egg 1 tsp ground turmeric ¼ tsp ground cumin ¼ tsp ground coriander 1 tsp orange zest 1 tsp Celtic sea salt To make chips, preheat oven to 180°C. Place all chip ingredients in large bowl and mix with wooden spoon to form dough. Place dough on clean work surface between two pieces of baking paper. Roll out dough until 2mm thick. Remove top piece of baking paper and transfer dough and bottom piece of baking paper to baking tray. Using sharp knife, deeply score dough every 3cm, then do the same in opposite direction so you form squares. Bake for 12 mins. Allow to cool before breaking apart. To assemble your nachos, place chips on chopping board and top with remaining ingredients. Any leftover chips will keep in airtight container for up to 3 days.

CREAMY AVOCADO DRESSING RECIPE / LEE HOLMES

Lee’s Muchos Nachos with Creamy Avocado Dressing

Bake your own zesty almond meal corn chips for this light and healthy meal.

MUCHOS NACHOS RECIPE / LEE HOLMES Nachos are the ultimate choppingboard meal. Scatter chips in a basket, then decorate your board with small bowls of diced tomatoes, cucumber and sour cream and my Creamy Avocado Dressing, ready for a freefor-all.

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Serves: 3–4

1 avocado, peeled & stone removed 1 heaped tsp cumin powder Juice 1 large lime 1 tsp lime zest Big pinch Celtic sea salt 1 tbsp cold-pressed extra-virgin olive oil

2 tomatoes, diced 1 cucumber, diced Dollop sour cream Guacamole for 3–4 people or Creamy Avocado Dressing (recipe below) Coriander sprigs, to serve

Blend all ingredients except olive oil with 2 tbsp of filtered water in food processor until smooth. With motor still running, add olive oil very slowly in thin stream until desired creaminess is reached. Will keep for 3–4 days in airtight container in fridge.

Photography by Steve Brown

Avocados are uniquely decadent dwellers in the plant world. Silky, buttery and smooth, they supply high fulfilment, even when eaten alone. Blended into a dressing, they offer your salad a gorgeous pop of yellowygreen and a burst of good fats that will moisturise your body from the inside out. Makes: 125mL dressing

Lisa’s Roasted Vegie & Spinach Frittata

ROASTED VEGIE & SPINACH FRITTATA RECIPE / LISA GUY

Serves: 4

Pumpkins are packed full of betacarotene goodness, which is not only important for strengthening the immune system but also supports the health of your eyes, mucous membranes and skin. Including eggs in your diet is an excellent way to increase your zinc and iron intake. These important nutrients help improve your body’s ability to fight off infections. Onions and garlic contain organic sulfur compounds that are necessary for making glutathione, one of the body’s major antioxidants. Sulfur also helps remove heavy metals from the body.

½ butternut pumpkin, diced 1 large zucchini, sliced Olive oil, for frying 1 small onion, diced 2 cups English spinach, chopped 80g feta, crumbled 6 eggs ⅓ cup milk Handful baby spinach or fresh basil 1–2 tbsp hemp seeds

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Preheat oven to 200°C. Place pumpkin on baking tray covered with baking paper and bake for 45 mins, until golden and cooked through. After 20 mins add zucchini.

Heat olive oil in medium frypan over a medium heat. Add onion and cook until tender. Add spinach and cook until soft. Arrange pumpkin and zucchini over top of spinach. Whisk together eggs and milk, then pour over vegetables in frying pan. Reduce heat so you don’t burn bottom of frittata. Sprinkle feta over top. Leave pan on hotplate until frittata is cooked through, then place under griller for a few minutes to slightly brown top. Place some baby spinach or fresh basil in centre, sprinkle with hemp seeds and serve. This frittata is delicious served cold for lunch the next day, too.

Photography by Lisa Guy

This frittata is delicious cold for lunch the next day.

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Lisa’s GlutenFree Lemon Zucchini Pasta

GLUTEN-FREE LEMON ZUCCHINI PASTA RECIPE / LISA GUY

Serves: 2

Zucchinis are a good source of potassium. Low potassium intake is associated with an increased risk of high blood pressure and heart disease. Tomatoes supply this dish with a good dose of protective antioxidants called lycopene, along with immuneboosting beta-carotene and vitamin C.

3 medium zucchinis Punnet cherry tomatoes, halved Handful fresh parsley, roughly chopped Handful shaved parmesan 1 tbsp cold-pressed olive oil Zest & juice ½ lemon Pinch sea salt

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To make zucchini noodles, use either spiraliser, julienne peeler or vegetable peeler to make long strips. Toss tomatoes, parsley and parmesan through zucchini. Mix olive oil, lemon zest and juice and sea salt in small bowl, then gently toss through zucchini pasta.

Photography by Lisa Guy

Make these noodles with a spiraliser, julienne peeler or vegetable peeler.

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Tropical Paradise

296mL coconut milk 1 scoop Sunwarrior Classic Vanilla Protein 1 tsp Sunwarrior Natural Supergreens ½ cup frozen strawberries ½ cup frozen pineapple ½ cup frozen mango ½ cup frozen banana 1 tbsp coconut oil Blend until smooth.

CHOCOLATE MONKEY RECIPE / SUNWARRIOR Serves: 2

237mL chocolate coconut or almond milk 1 scoop Sunwarrior Classic Chocolate Protein 1 frozen banana 1 tbsp cacao powder 1 tbsp coconut oil 1 tbsp hemp seeds ⅓ cup shredded coconut (optional) Handful ice Blend until smooth.

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Chocolate Monkey

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SPONSOR RECIPES ROBINS FOODS

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utback Spirit products feature Australian native ingredients that have been ethically harvested or cultivated in Australia’s pristine wilderness regions. Using wild, natural ingredients sourced from the tropical rainforests of Cape York, the vast arid deserts of Central Australia and the temperate southern or sub-alpine regions of Victoria, SA and Tasmania, these gluten-free chutneys, sauces, dressings, herbs and seasonings will brighten every dish.

Mussels in Wild Lime, Chilli, Ginger & Coconut Milk Broth

MUSSELS IN WILD LIME, CHILLI, GINGER & COCONUT MILK BROTH RECIPE / OUTBACK SPIRIT Like most Asian-style soups, this is a nourishing and comforting dish that looks daunting but is very easy to make. Serves: 4–6

1 large onion, finely diced 3 cloves garlic, crushed 1 tsp ground coriander ¼ tsp ground turmeric 2 small red chillies, de-seeded Zest 1 small lemon 1 heaped tsp Outback Spirit Lemon Myrtle (dried, ground herb) 2 tbsp lemon juice 1 tbsp peanut oil 2 cups fish stock (or vegetable stock) 2 cups (1 × 500mL tin) coconut milk 3–4 leaves fresh lemon myrtle or Outback Spirit Dried Lemon Myrtle Herb, if available (kaffir lime leaves may be substituted) 1 bottle (245mL) Outback Spirit Wild Lime Chilli Ginger Sauce 2 tsp fish sauce 2kg mussels in shells, scrubbed clean ½ cup chopped coriander 1 piece ginger (about 5cm long), peeled & finely julienned Cracked black pepper

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Combine onion, garlic, ground coriander, turmeric, chillies, lemon zest, lemon myrtle and lemon juice in blender and blend to form paste. Heat oil in a large saucepan (with lid) over medium heat and add paste. Stir while cooking for about 2 mins until paste is fragrant. Add fish stock, coconut milk, lemon myrtle leaves, Wild Lime Chilli Ginger Sauce and the fish sauce. Increase heat and allow broth to come to the boil. Add mussels and cover saucepan with lid tightly, and cook until all the mussels have opened (about 8 mins). Occasionally shake saucepan to redistribute mussels. If any mussels have not opened, remove and discard. Finally, add chopped coriander and ginger and stir through, then serve in large bowls. Sprinkle or grind a little black pepper over each dish and serve.

LAMB SHANKS BRAISED IN OUTBACK TOMATO CHUTNEY & RED WINE RECIPE / OUTBACK SPIRIT Everyone’s favourite winter comfort food! Adding Outback Tomato Chutney brings a lovely depth of flavour to a perennial family favourite. Serves: 4

Splash olive oil 250g brown onions, chopped into 1cm cubes 250g carrots, chopped into 1cm cubes 4 × 300g lamb shanks, fat trimmed 10 cloves garlic, chopped 250mL red wine 250g ripe tomatoes, chopped into 1cm cubes

2 leeks, cleaned & sliced 285g Outback Spirit Outback Tomato Chutney 250mL vegetable stock 10g Outback Spirit Tasmanian Pepper Salt (adjust to taste) Ground black pepper, to taste Sweet potato mash, to serve Green beans, to serve Preheat oven to 180ºC. In heavy-based pot, add olive oil and bring to medium heat, then add diced onion and carrots, stirring continuously until transparent. Add lamb shanks and cook until lightly browned. Add chopped garlic cloves and continue stirring a further couple of minutes to release flavour of garlic. Add red wine and stir through. Add chopped tomato and leek. Add Outback Tomato Chutney and stock, stir through. Season and place lid on lamb shanks and place in oven for 2½–3 hours. Remember to stir every 30 mins so they cook evenly. Add a little water during cooking if sauce around the shanks starts to dry. When cooked, meat will be beautifully tender and should fall from the bone. You should not need a knife. You may cook longer if required to achieve this. Serve on sweet potato mash and a side of green beans. Tip: This recipe is also perfect for a slow cooker. Simply sear meat and add all ingredients to slow cooker, ensuring even distribution. Also ensure that the liquid level is sufficient for slow cooker — if needed, add more stock or water, then set, cook and come home to a delicious, unctuous lamb shanks dinner.

Lamb Shanks Braised in Outback Tomato Chutney & Red Wine

One Pot Bush Tomato Sausage & Bean Casserole

Crusty bread, to serve Green salad, to serve Cook sausages in oil over medium heat until skin is browned all over and cooked through. Remove from pan and set aside. In pan, add onion, garlic and bacon and cook, stirring for 2 mins. Add potato, capsicum and celery, cook for 5 mins. Stir in Outback Spirit Bush Tomato Sauce and stock, stir well and add parsley, mountain pepper (or mixed herbs) and beans. Slice sausages across into 5–6 pieces, add to pot and cook for further 15 mins. Serve while hot with crusty bread and green salad. * Outback Spirit Sausages are exclusive to Coles and 10c from each sale is contributed to the Coles Indigenous Food Fund.

ONE POT BUSH TOMATO SAUSAGE & BEAN CASSEROLE RECIPE / OUTBACK SPIRIT Prime-quality Australian beef is used in our sausages and we use natural casings, of course. Our Outback Spirit Bush Tomato Sauce really ramps up these fantastic Australian flavours. Serves: 4

8 Outback Spirit Beef & Bush Tomato Sausages* 1 tbsp olive oil 1 brown onion, diced 2 garlic cloves, finely diced 3 rashers free-range bacon, trimmed & finely chopped (a smoked bacon would be great) 2 potatoes, peeled & cut into 2cm cubes 1 red capsicum, finely diced 2 sticks celery, trimmed & chopped 1 bottle (245mL) Outback Spirit Bush Tomato Sauce ½ cup beef stock 2 tbsp Italian parsley, roughly chopped ¼ tsp Outback Spirit Mountain Pepper Herb or dried mixed herbs 200g dried cannellini beans, soaked overnight & cooked according to instructions, or 400g can cannellini beans, drained & rinsed Ground black pepper

LEMON MYRTLE CRUSTED OCEAN TROUT WITH KAKADU PLUM & MANGO & CORIANDER SALSA RECIPE / OUTBACK SPIRIT This smart little recipe satisfies all of the above and you will want to make it again and again. Serves: 4

Salsa Approx 2 tbsp Outback Spirit Kakadu Plum & Sweet Chilli Sauce 1 medium-sized mango, cut into small cubes ½ red capsicum, finely diced Small piece English cucumber, Lemon Myrtle Crusted Ocean Trout with Kakadu Plum & Mango & Coriander Salsa

finely diced ½ bunch coriander, finely chopped 3–4 sprigs mint, finely chopped Extra chilli, if required 2 tbsp Outback Spirit Lemon Myrtle (dried herb) 4 pieces ocean trout or salmon, of similar size & shape Spray olive oil Small serve rocket, for each plate 1 avocado, sliced Outback Spirit Kakadu Plum & Sweet Chilli Sauce to serve To make salsa, mix together ingredients. Spread lemon myrtle on flat plate and press each side of ocean trout pieces in myrtle to coat generously. Place small mound of rocket in centre of each plate and top with a quarter of avocado slices. Spray oil very lightly on surface of large non-stick frying pan and cook fish for 2–3 mins each side. Fish should be barely cooked in centre. Place ocean trout on salad bed and spoon colourful salsa on the top of fish. Drizzle lightly with the Kakadu Plum and Sweet Chilli Sauce. Tip: If you like this recipe but want to try another option, stir 1 tsp lemon myrtle through a small tub of natural yoghurt. Rest lemon myrtle yoghurt in refrigerator for at least half an hour for the flavour of lemon myrtle to infuse. Top ocean trout with this instead of salsa for a refreshing change. For more information visit outbackspirit.com.au

SPONSOR RECIPES PIC’S PEANUT BUTTER

P

ic’s Peanut Butter uses the best peanuts in the world: hi-oleic runners from Australia. Freshly roasted and with no added weird stuff, Pic’s tastes glorious, like peanut butter should. Enjoy straight off the spoon or try one of these recipes below.

½ cup maple syrup 1 cup Pic’s Crunchy Peanut Butter 3 large eggs, room temperature

Coconut Lime Chicken Burritos with Pic’s Sauce

COCONUT LIME CHICKEN BURRITOS WITH PIC’S SAUCE RECIPE / PIC’S PEANUT BUTTER Amazing healthy, fresh flavours to rival those of any traditional burrito. The accompanying dipping sauce would work with grilled meats, vegetables or even grilled haloumi. Serves: 4

Peanut Sauce 1 cup Pic’s Smooth Peanut Butter Juice 1 lime 1½ tbsp sriracha 2 tbsp coconut cream 1 tbsp soy sauce 2 tbsp cold water Chicken Burritos Juice 3–4 limes ¼ cup Pic’s Peanut Oil 400mL coconut milk 3 garlic cloves, minced ¼ tsp ground ginger 1 tsp salt & pepper 4 boneless, skinless chicken thigh fillets 2 tbsp chopped parsley 1 tbsp chopped coriander 2 cups cooked brown rice 4 flour tortillas

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Mix all sauce ingredients together in a bowl until smooth. Mix lime juice, peanut oil, coconut milk, garlic, ginger and seasoning in a large bowl until combined. Submerge chicken in mix and allow to marinate in fridge for at least 30 mins. While chicken is marinating, prepare rice as per packet instructions. Mix parsley and coriander through cooked rice. Remove chicken from marinade and grill/panfry for 5–6 mins each side until cooked through. Slice and set aside. To make your burritos, top each tortilla with a quarter of the rice, a quarter of the sliced chicken and a good spoonful of sauce. Roll into burrito and grill for 3–4 mins until golden. Dip and enjoy.

PIC’S PEANUT BUTTER BISCOTTI RECIPE / PIC’S PEANUT BUTTER Here’s our take on an Italian superstar biscuit. Low in sugar and perfect for dunking in your long black. Serves: 12–14

2 cups whole-wheat pastry flour ¾ cup cacao powder 1 tsp baking powder

Preheat oven to 180ºC. Mix together dry ingredients and make well in centre. Blend wet ingredients in separate bowl and add a little at a time to dry mix, until dough holds together. Divide mixture into 2 and form into logs and place, evenly spaced, on silicone mat-lined baking sheet. Gently flatten tops of logs. Bake for 25 mins until firm to touch. Remove from oven and cool for 15 mins before slicing, on an angle, into 1cm-thick biscuits. Return to baking sheet and cook a further 20 mins, turning baking sheet halfway through cooking. Once baked, cool on wire rack and store in airtight container for up to 2 weeks. Pic’s Peanut Butter Biscotti

Pic’s Eggplant Curry

1 tsp minced garlic Pinch salt & pepper 100g red cabbage, sliced 1 cup brown rice 4 large silverbeet or rainbow chard leaves Peanut Sauce 1 tbsp Pic’s Smooth Peanut Butter 1 tbsp retained spice mix Milk or water, to loosen ½ tsp apple-cider vinegar

PIC’S EGGPLANT CURRY RECIPE / PIC’S PEANUT BUTTER

PIC’S HOT BEEF BOWL RECIPE / PIC’S PEANUT BUTTER

Great for a meat-free Monday meal or a quick and easy curry dinner any night. Serves: 4

Great alternative to salad in winter to warm your insides with vegetable goodness. Serves: 2

2 tbsp Pic’s Peanut Oil 2 eggplants, cut into large chunks 1 large onion, peeled & chopped 2 cloves garlic, crushed 5cm ginger, finely grated 1 tsp ground cumin 1 tsp ground coriander 1 tsp ground turmeric ½ tsp chilli powder 1 can coconut milk 1½ tbsp Pic’s Crunchy Peanut Butter ½ tbsp tamarind paste Salt & pepper seasoning, to balance Handful coriander leaves, to serve Bread or rice, to serve Heat 1 tbsp of oil in pan. Cook eggplant over medium heat in batches until golden, then remove from pan. Add more oil to pan and cook onion until softened. Add garlic and ginger and cook a further minute. Add spices to pan and cook off for 2 mins. Blend coconut milk, Peanut Butter and tamarind paste in separate bowl and add to pan. Simmer a few minutes, then return eggplant to pan, season and cook a further 15 mins. Stir through coriander and serve with rice or bread.

1 tbsp cayenne pepper 1½ tsp smoked paprika 1 tbsp minced garlic 1 tbsp white pepper 2 tsp chilli powder 2 sirloin steaks, diced ½ tbsp Pic’s Crunchy Peanut Butter 1 tbsp Pic’s Peanut Oil Hot Salad Bowl 1 large sweet potato, diced 1 tsp Pic’s Peanut Oil Pic’s Hot Beef Bowl

Preheat oven to 180°C. Blend dry spices, retain 1 tbsp and sprinkle remainder on plate. Thread beef onto skewers. If using wooden skewers, soak for 20 mins before use to prevent burning. Loosen Pic’s Crunchy Peanut Butter with a little oil and brush it over skewers to thoroughly coat. Roll meat skewers on spice plate, push spices into meat with hands. Place in fridge to rest. Place diced sweet potato on lined tray, add oil, garlic and seasoning and mix well. Bake for approx. 20 mins. Cook rice as per package instructions. Simmer red cabbage in pan with splash of vinegar to prevent colour run. Wilt rainbow chard in a pan of boiling water. Place skewers on grill and cook to your liking. Whip up sauce by blending all ingredients, heat in small pan. Build bowl and dress with sauce and beef skewers. For more information visit picspeanutbutter.com

RECIPES ENERGY BREAKFASTS

Energy

breakfasts

Breakfast is such an important meal as it provides you energy for the rest of the day but that doesn’t mean it has to be boring if you try dishes like Chai Crème Brûlée, Quinoa & Goji Muesli, Oven-baked Peach & Berry Pancake, a Red Dragon Fruit Bowl, or a Golden Breakfast Smoothie. APRICOT & MACADAMIA GRANOLA RECIPE / LEE HOLMES Making a big batch of nutritious granola is one of the best ways to ensure you have a healthy breakfast treat on hand every day. No matter how much of a rush you’re in, you’ll always have the opportunity and the time to start the day off right with a banging breakfast that lends you loads of

energy to tackle your to-do list! To serve, place in your favourite breakfast bowl and pour in almond milk for a delightful start to the day that will leave your tummy singing. The granola also tastes very charming on its own. Serves: 4

100g sunflower seeds 50g linseeds 1 tsp ground nutmeg 1 tsp ground cinnamon 2 tsp vanilla bean powder or alcoholfree vanilla extract ½ cup caramelised ACV (recipe below) Almond milk, to serve

125g roughly chopped apricots (sugar-free) 150g macadamia nuts, halved 200g quinoa flakes 200g brown rice flakes 100g almond flakes 50g buckwheat groats 100g pepitas 50g sesame seeds

Preheat oven to 180°C. Place all dry ingredients in mixing bowl. Stir through cinnamon and nutmeg until well combined. Add vanilla essence and caramelised ACV and stir to mix. Place in lined baking dish and bake on middle shelf of oven for 30–40 mins. Stir after 20 mins and correct flavours as needed. Remove and let cool, then place in sealed container.

CARAMELISED ACV RECIPE / LEE HOLMES Makes: ½ cup

1 cup apple cider vinegar 2 tbsp rice-malt syrup or sweetener of choice

Lee’s Apricot & Macadamia Granola with Caramelised ACV

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Photography by Lee Holmes

Place on stove and boil down to half on medium heat. Remove and let cool.

OAT, MANGO, BANANA & COCONUT BOWL RECIPE / ADAM GUTHRIE In summer I like to eat my oats chilled and topped with summer fruits, but in winter I have them warm. Oats are a great breakfast if you have heart disease as they lower cholesterol and are perfect after a morning run or swim. Serves: 4

2 cups cooked oats, chilled in fridge overnight 1 cup raw muesli 1 mango 2 bananas 4 tbsp shredded coconut 4 tbsp ground flaxseeds Divide cooked chilled oats into 4 bowls and top with raw muesli, mango, banana, coconut and ground flaxseeds.

RED DRAGON FRUIT BOWL RECIPE / ADAM GUTHRIE Bowls are my favourite breakfasts at the moment and they’re super-easy to make: the base is always frozen banana and ice and top it with goodness! Serves: 4

8 bananas, frozen 4 cups red dragon fruit, frozen 1 cup ice

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Adam’s Oat, Mango, Banana & Coconut Bowl

Toppings 1 banana, sliced 4 tbsp coconut flakes 8 strawberries, sliced 1 cup granola Place frozen bananas and red dragon fruit in high-speed blender and blend until it resembles soft-serve ice-cream. Spoon into 4 bowls and scatter with your favourite toppings.

ROASTED TOMATO, MUSHROOM, SPINACH & AVOCADO ON SOURDOUGH TOAST RECIPE / ADAM GUTHRIE This is my go-to Sunday brunch. If you have just become vegan and you crave a big breakfast, try this. It’s filling and delicious. Most cafes make this breakfast, so if you are eating out with friends and want to have something similar to your friends’ meals but without the bacon and eggs, just ask your waiter for the ingredients in this dish. Serves: 4

4 ripe tomatoes, cut in half 4 cups sliced mushrooms 1 garlic clove, finely chopped Handful parsley, chopped 4 cups baby spinach 1 avocado, sliced 4 slices sourdough, toasted

Heat oven to 200ºC. Place tomatoes in oven and bake for 20 mins. Meanwhile, heat frypan over high heat, add mushrooms and garlic, sauté until cooked, then add parsley and stir. Move mushrooms to side of pan, add spinach and stir until soft and wilted. Remove tomatoes from oven. To serve, top each piece of toast with mushrooms, spinach, avocado and roasted tomato. Adam’s Roasted Tomato, Mushroom, Spinach & Avocado on Sourdough Toast

Photography by Adam Guthrie

Adam’s Red Dragon Fruit Bowl

RECIPES ENERGY BREAKFAST Danielle’s Fig & Banana Pancakes

GOLDEN BREAKFAST SMOOTHIE RECIPE / DANIELLE MINNEBO Turmeric is the spice responsible for giving this smoothie its beautiful golden colour. Turmeric contains a powerful phytochemical called curcumin, which has strong anti-inflammatory effects. However, curcumin is best absorbed by the body when consumed with some fat, hence the added coconut oil in this smoothie. It’s delicious! Serves: 1

These pancakes use a combination of almond meal and coconut flour, making them grain-free.

1 small banana 1 mango, cut into cubes 1 cup ice cubes 30g brown rice powder or whey protein powder 1 tsp ground turmeric 1 tsp ground cinnamon 1 tbsp coconut oil 1 cup water Juice 1 lime Add all ingredients to blender and blitz until smooth and golden. You can either enjoy this straight away or pop into a recycled bottle to enjoy later. Danielle’s Golden Breakfast Smoothie

Photography by Danielle Minnebo

FIG & BANANA PANCAKES RECIPE / DANIELLE MINNEBO Who doesn’t love pancakes for breakfast? These pancakes use a combination of almond meal and coconut flour, making them grain-free. They’re much higher in protein and healthy fats than traditional pancakes, so they’ll keep you fuller for longer. Serves: 4

Pancake Mix 110g almond meal 90g tapioca flour 40g coconut palm sugar 55g coconut flour 5g baking powder

2 eggs 400mL almond milk 2 bananas, sliced 8 dried figs, sliced thinly Raw honey Combine all dry ingredients in large bowl. Add eggs and milk and whisk until well combined. Heat a little coconut oil in frypan over medium heat and spoon batter into pan. Cook for 2 mins and then flip pancake over and cook for another minute. Continue this process until you have used all batter. You should get about 8 pancakes from this batter. Serve pancakes with fresh banana, sliced fig and a drizzle of raw honey.

This muesli is delicious served with warm stewed stone fruits and full-fat Greek yoghurt.

⅓ cup coconut oil ¼ cup raw honey Preheat oven to 180°C. Add quinoa flakes, sesame seeds, shredded coconut, flaked almonds, goji berries, sunflower seeds and cinnamon to bowl and mix until combined. Melt coconut oil and honey together in small saucepan. Pour over quinoa and seed mix, toss together until combined. Spread mixture on lined baking tray. Bake for 20 mins, stir carefully, then continue to bake for another 20 mins. Remove from oven and allow to cool. Once cooled, store in well-sealed jar and it will keep for 2 months — if it lasts that long!

BAKED AVOCADO WITH EGG & KASUNDI RECIPE / MEG THOMPSON Kasundi is an Indian-style tomato-based chutney that can be purchased from most delis or wholefood stores, but you can also make your own. It’s deliciously spicy, full of flavour and perfect with eggs. Alternatively, feel free to use any tomato relish or chutney you fancy. Serves: 2

Danielle’s Quinoa & Goji Muesli

Meg’s Baked Avocado with Egg & Kasundi

This muesli is packed full of nutrition and is the perfect way to start your day. Makes: approx. 500g

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1 cup quinoa flakes ½ cup sesame seeds ½ cup shredded coconut ½ cup flaked almonds 1 cup goji berries ½ cup sunflower seeds 2 tsp ground cinnamon

Preheat oven to 180°C. Slice avocado in half, remove stone and scoop out a little flesh to create slightly bigger hole. Set extra avocado aside for use when serving. Line baking tray with baking paper and place each half of avocado, hole facing up, on tray. Place a teaspoon of kasundi into each hole. Crack an egg into each hole. A little of the egg white may escape depending on the size of your avo and eggs. You may like to use the egg shells arranged next to the avocado on the tray to stop them from tipping over. Carefully transfer tray to oven and bake for around 10 mins, or until egg is cooked to your liking. Serve with coriander, toast, salt and pepper as desired.

Photography by Danielle Minnebo & Meg Thompson

QUINOA & GOJI MUESLI RECIPE / DANIELLE MINNEBO

1 large avocado 1 tbsp kasundi 2 eggs 2 tbsp fresh coriander 2 slices bread of your choice for serving Sea salt & black pepper, to serve

Gone are the days of hard-to-open packages and spilt snacks! Buderim Ginger has just introduced new packaging for its popular snacking and cooking product: Naked Ginger.

These smooth and velvety ginger pieces are now available in an easy-to-open and resealable stand up 200g pouch.

Available in all major supermarkets www.buderimginger.com

RECIPES ENERGY BREAKFAST CHAI CRÈME BRÛLÉE RECIPE / LEE HOLMES Cinnamon is a wonderful ingredient to manage the uptake of sweetness in the dish and ensure stable blood sugars that will keep your moods and energy levels balanced. Serves: 4

400mL tin additive-free coconut cream 125mL almond milk 1 tbsp rice-malt syrup 1 chai teabag ½ cinnamon stick 6 whole cloves 4 cardamom pods, bruised ½ tsp alcohol-free vanilla extract 1 tsp agar agar ⅓ cup coconut sugar

mins, stirring occasionally. Strain, then return liquid to saucepan, discarding the solids. Place agar agar in small bowl and ladle over a little coconut mixture. Stir well, then slowly pour back into saucepan, stirring well until dissolved. Pour into ramekins and refrigerate for 3–4 hours or until set. When ready to serve, cover tops with even layer of coconut sugar and place under grill set to high, or use blowtorch, until caramelised crust appears on top.

Lee’s Chai Crème Brûlée

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Cinnamon manages the uptake of sweetness from this gorgeous dish.

Photography by Steve Brown

Combine coconut cream, almond milk, rice-malt syrup, teabag, spices and vanilla in medium saucepan over medium heat. Bring to simmering point but don’t allow to boil. Simmer for 5

FRUCTOSE FRIE NDLY

GLUTEN FREE

DAIRY FREE

This thickshake is a great way to use up your leftover porridge.

CHOCOLATE THICKSHAKE RECIPE / MEG THOMPSON I use leftover porridge to make this, but if you don’t have any on hand, soak the oats in water, preferably overnight or for as long as you can. Soaking or precooking the oats means you are making them more digestible, but also rehydrating them. Dry oats can be very “drying” in the body and over time may cause issues for sensitive digestive systems. Alternatively, you can use a quarter of a cup of cashews in place of the oats and omit the nut butter from the recipe. Serves: 2

Serves: 1

¼ cup rolled oats 1½ tbsp chia seeds 1 cup almond milk or milk of choice 1 tsp vanilla extract 1 banana 1 date 1 tbsp almond butter Pinch sea salt 1 tbsp coconut milk, nut milk or milk of choice ¼ cup pecans, lightly toasted

¼ cup cooked oats, or 1½ tbsp rolled oats, soaked overnight 1 large frozen banana ¾ cup nut milk ¼ avocado 1 tbsp nut butter 1 tbsp cacao 1 tbsp maple syrup Pinch sea salt Place all ingredients in blender and blend until smooth.

OVERNIGHT BANOFFEE PIE WITH CHIA & OATS RECIPE / MEG THOMPSON This is my new favourite breakfast! So delicious, creamy, flavourful and everything you need to start your day in a balanced and nourished way.

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Meg’s Overnight Banoffee Pie with Chia & Oats

Place oats and chia seeds in bowl and add milk and vanilla. Cover and place in fridge overnight. Mash ¾ of banana and stir through oat mix. To make caramel, soak date in hot water for a few minutes until soft. Remove date pip and mash with fork on plate. Mash almond butter and sea salt into date. Add coconut milk and mash or stir though to obtain a sticky caramel consistency. Top oat/chia mix with caramel, pecans and remaining banana. Delicious!

Photography by Meg Thompson

Meg’s Chocolate Thickshake

Photography by Steve Brown

OVEN-BAKED PEACH & BERRY PANCAKE RECIPE / LEE HOLMES

Serves: 3–4

In need of inspiration for breakfast? Then batter up! My fruity, easy-to-make peachykeen baked pancake is bursting with flavour, thanks to the peach, berries and lemon zest, and can be whipped up in a matter of minutes. Added bonus: you don’t have to wait near the stove to flip it. Relax with a hot cup of tea and a good book while it bubbles in the oven, then enjoy it warm, topped with additional berries. These can also be made in four individual ramekins for a delicious warm “breakfast custard”, and baked for 15–20 mins.

1 tbsp ghee, melted, for greasing ¾ cup almond meal 2 tbsp rice-malt syrup, plus extra to serve ½ tsp Celtic sea salt 4 eggs, lightly beaten Grated zest 1 lemon 1 tsp alcohol-free vanilla extract 125mL almond or rice milk 1 large peach, sliced 1 cup mixed berries, plus extra to serve

Preheat oven to 200°C and grease 25cm ovenproof frying pan or baking dish with ghee. Put almond meal, rice-malt syrup, salt, egg, lemon zest and vanilla in medium bowl and whisk to combine. Gradually pour in milk, whisking until smooth. Place peach and berries in prepared pan and pour batter over top. Bake for 20–25 mins or until puffed and golden. To serve, slice into wedges and top with extra rice-malt syrup and berries.

This pancake dish is made in minutes and with no flipping: you just pop it in the oven.

Lee’s Ovenbaked Peach & Berry Pancake

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SPONSOR RECIPES AMAZONIA

A

mazonia’s team of nutrition and health experts have created the Immunity Plan to naturally support and strengthen your body’s immune system. These recipes feature the Raw Prebiotic Vitamin C and Raw Immune, which are keystones of the program. The full e-book is available as a free download on the Amazonia website given below.

ORANGE IMMUNITY JUICE RECIPE / AMAZONIA

ORANGE COCONUT SMOOTHIE RECIPE / AMAZONIA

PAPAYA THICK SHAKE RECIPE / AMAZONIA

Serves: 1

Serves: 1

Serves: 1

2 oranges, skin removed 100mL water ½ tsp grated ginger 1 serve Amazonia Raw Immune Powder

Flesh 1 young coconut 150mL coconut water 1 orange, skin removed 1–2 serves Amazonia Raw Immune Powder

250mL coconut water 1 small orange, skin removed & chopped 1 cup frozen papaya ¼ avocado 1 serve Amazonia Raw Vitamin C Powder

Combine ingredients in high-speed blender until smooth.

Combine ingredients in high-speed blender until smooth.

Combine ingredients in blender. Serve immediately and enjoy!

Tip: One of these juices a day will certainly keep the doctor away.

Tip: Add our Raw Vitamin C to the mix as well for extra immune support.

Tip: Full of enzymes and collagen boosting vitamin C for radiant skin.

Orange Immunity Juice

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Orange Coconut Smoothie

Papaya Thick Shake

GREEN SUNSHINE SMOOTHIE RECIPE / AMAZONIA

MANGO IMMUNITY SMOOTHIE RECIPE / AMAZONIA

Serves: 1

Serves: 1

SOOTHING VITAMIN C GINGER TONIC RECIPE / AMAZONIA Serves: 1

250mL coconut water 1 frozen banana 2 handfuls fresh leafy greens 1–2 kiwifruit 1 serve Amazonia Raw Vitamin C Powder

200mL coconut milk ½ mango ½ frozen banana 1 serve Amazonia Raw Vitamin C Powder Juice 1 lime 1 tbsp hemp seeds

250mL water 1–2 tsp grated or sliced ginger 1 serve Amazonia Raw Vitamin C Powder

Combine ingredients in high-speed blender until smooth. Serve immediately and enjoy!

Combine ingredients in blender until smooth. Serve immediately and enjoy!

Boil water with ginger. Let cool a little until warm, then add in the Raw Vitamin C Powder. Stir well.

Tip: Ultra-hydrating and rich in vitamin C to assist in times of illness.

Tip: Tastes so good you can serve this as dessert.

Tip: Great for when you’re getting a sore throat.

Green Sunshine Smoothie

VITAMIN C ACAI BOWL RECIPE / AMAZONIA

Mango Immunity Smoothie

Soothing Vitamin C Ginger Tonic

Vitamin C Acai Bowl

Serves: 1

2 packs Amazonia Acai Pure 150mL orange juice 1 frozen banana 1 serve Amazonia Raw Vitamin C Powder Sliced persimmon, mandarin segments, shredded coconut or spiced granola, to serve Combine ingredients except last in high-speed blender and blend until thick and smooth. Top with goodies and enjoy with a spoon. For more information visit amazonia.com.au

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SPONSOR RECIPES MORLIFE

M

orlife Quinoa Risottos are made for busy people who take nutrition seriously. It’s not easy to prepare nutritious gluten-free meals when time poor. However, it’s now easier than ever! They are high in fibre and contain essential minerals, vitamins, fatty acids and omega-3s. Available in Spiced Pumpkin, Mediterranean Tomato and Herb, and Oriental Ginger and Teriyaki flavours.

Salted Caramel Milkshake

INCA BERRY JAM RECIPE / MORLIFE This tangy Inca berry jam is loaded with antioxidants, vitamins and minerals and has significantly less sugar than commercial fruit spreads. Makes: 1 large jar

150g Morlife Inca (Golden) Berries 3 peaches, cored, peeled & chopped 4 tbsp Morlife Chia Seeds ½ tsp cinnamon 2 tbsp honey Cover Inca berries with boiling water and let soak for 15 mins or until plump. Reserve soaking liquid. Place chopped peach, soaked Inca berries and reserved water in pan and add 2 cups water, bring to the boil, then simmer for an hour or until thickened. If mix starts to dry up, add more water. Use blender to process until smooth. Add chia seeds, cinnamon and honey, stir, pour into jar and close lid while still hot. Once cool, refrigerate. Tip: Closing lid while hot will seal and slightly preserve jam. Consume within two weeks.

SALTED CARAMEL MILKSHAKE RECIPE / MORLIFE A vegan salted caramel milkshake with the goodness of dates and lucuma powder. Serves: 1

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1 cup almond milk 1 tbsp Morlife Lucuma Powder 4 medjool dates 1 tsp of sea salt Blend all ingredients in high-speed blender until smooth. Pour into glass and sprinkle with cinnamon and cacao nibs.

Quinoa Stuffed Turkey Roast

Alkalising Dukka

QUINOA STUFFED TURKEY ROAST RECIPE / MORLIFE

3 tbsp olive oil Salt & pepper

A twist on your traditional turkey roast. Serves: 6–8

Cranberry Sauce 1 cup apple-cider vinegar 6 black peppercorns 2 whole cloves 300g Morlife Dried Cranberries 2 tsp orange zest 3 tbsp honey

Stuffing ½ onion, chopped 1 tbsp olive oil 2 tbsp dried rosemary ½ cup capsicum, diced 1 packet Morlife Mediterranean Tomato and Herb Quinoa Risotto, cooked ⅓ cup pine nuts 1 cup spinach, roughly chopped 100g ricotta or cottage cheese Turkey 3 large turkey breasts 1 tsp brown sugar 1 tsp butter

Inca Berry Jam

ALKALISING DUKKA RECIPE / MORLIFE Serves: 8 as a snack

To make stuffing, sauté onion in pan with olive oil until transparent but not brown, then add rosemary, capsicum, pre-cooked Quinoa Risotto and pine nuts. Set aside to cool to room temperature, then stir through chopped spinach and ricotta or cottage cheese. Preheat oven to 180ºC. Place turkey breast between 2 sheets greaseproof paper and pound with meat mallet until 6mm thick. Spread thin layer of stuffing over breast, but not too close to edges. Tightly roll lengthwise and tie with kitchen string. Dissolve sugar in warmed butter and add oil. Brush over whole turkey roast. Sprinkle with salt and pepper and bake in oven for about 30 mins. To make cranberry sauce, combine ¾ cup water with apple-cider vinegar. Tie up peppercorns and cloves in kitchen cloth/small bag, add to saucepan and bring to a boil. Add cranberries, orange zest and honey. Allow sauce to thicken, then remove cloves and peppercorns. Serve with cranberry sauce and vegetables or salad of choice.

Dukka 2 tbsp coriander seeds 2 tbsp cumin seeds ½ cup millet ⅓ cup sesame seeds ½ cup almonds, chopped ¼ cup Morlife Chia Seeds 1 tsp flaked sea salt 1 tsp pepper 1 tsp Morlife Alkalising Greens pH 7.3 Dipping oil ⅓ cup avocado oil 1 tbsp Morlife Flaxseed Oil In dry skillet, lightly toast coriander seeds just until fragrant and immediately transfer to spice mill and allow to cool. In same skillet, toast cumin seeds just until fragrant and transfer to spice mill. Allow to cool. When spices have cooled, grind and add to bowl. Toast millet and sesame seeds in same skillet until golden-brown. Be careful not to overcook. Once cooled, add to ground seeds. Toast almonds in same skillet until lightly browned, allow to cool then add to bowl. Add all remaining ingredients to same bowl, mix and enjoy immediately or store in fridge for later. For more information visit morlife.com

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SPONSOR RECIPES BUDERIM GINGER

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one are the days of hard-to-open packages and spilt snacks! Buderim Ginger has just introduced new packaging for its popular snacking and cooking product: Naked Ginger. These smooth and velvety ginger pieces are now available in an easy-to-open and resealable stand-up 200g pouch.

Ginger Marmalade Pudding

GINGER MARMALADE PUDDING RECIPE / BUDERIM GINGER Serves: 6–8

1 cup Buderim Ginger Marmalade 90g butter, softened 1 cup coconut sugar 3 eggs 1 tsp vanilla bean paste or essence 2 cups self-raising flour 200mL milk Vanilla yoghurt or custard, to serve Grease 2L (8-cup) pudding basin and lid. Line base of pudding basin with baking paper. Spoon ½ cup of Buderim Ginger Marmalade into base of pudding basin. Using electric beaters, beat butter and sugar until thick and pale. Add eggs one at a time, beating well after each addition. Beat in vanilla and remaining Buderim Ginger Marmalade. Stir in flour and milk until combined. Spoon mixture into pudding basin and cover with greased lid or if no lid use greased foil secured with kitchen string. Place pudding in large saucepan (stockpot) and pour enough boiling

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water to come ¾ up side of pudding. Cover with pot lid and place over medium heat to steam pudding for 2 hours. Check water level occasionally and top up when necessary. Invert pudding onto serving plate and serve with custard or yoghurt. Tip: For extra zing add zest of an orange with vanilla bean paste.

MOROCCAN CHICKEN TAGINE RECIPE / BUDERIM GINGER Serves: 4

1 onion, peeled & quartered 2 cloves garlic, peeled 1 bunch coriander, washed & roots removed 1 bunch parsley, washed & stems removed ¼ cup water 1 tbsp olive oil 8 chicken thigh fillets 2 large carrots, cut into thick slices 2 tsp ground cumin 1 tsp sweet smoked paprika 1 tsp ground cinnamon 125g packet Buderim Glace Ginger, roughly chopped 1 cup liquid chicken stock Salt & pepper Fresh parsley leaves, chopped, to garnish Place onion, garlic, coriander, parsley and water in food processor and blend until finely chopped. Heat oil in large saucepan, add chicken and brown slightly. Add blended herbs, carrots, spices, Buderim Glace Ginger and stock and season with salt and pepper. Cover and place over medium heat and simmer for 1 hour. Serve tagine sprinkled with parsley accompanied by warm bread or couscous. Tip: Half a cup of green pitted olives can be added just before serving.

Moroccan Chicken Tagine

Thai-style Pumpkin Soup

THAI-STYLE PUMPKIN SOUP RECIPE / BUDERIM GINGER

INDIAN-STYLE PILAU RICE RECIPE / BUDERIM GINGER

Serves: 4–6

Serves: 4–6

1 tbsp coconut oil 1 small onion, finely diced 1 tbsp Thai red curry paste 600g butternut pumpkin, peeled & diced 3 cups liquid vegetable stock ¼ cup Buderim Ginger Refresher Cordial ½ cup coconut milk Extra coconut milk, to serve Fresh coriander leaves, chopped, to serve

2 cups basmati rice 1 tbsp coconut oil 1 onion, finely sliced 1 carrot, finely diced 1 tsp curry powder 1 tsp ground cinnamon 1 cup frozen peas ½ cup Buderim Naked Ginger, finely chopped 4 hard-boiled eggs, quartered ½ cup roasted flaked almonds or cashew nuts

Heat oil in medium saucepan over a medium heat. Add onion and cook for 2–3 mins or until softened. Stir in curry paste and pumpkin and cook for a further minute. Pour in stock and Buderim Ginger Refresher Cordial and simmer covered for 10 mins or until pumpkin is soft. Remove from heat. Mix in coconut milk and with stick blender or in blender, whizz soup until smooth. Serve soup with an extra swirl of coconut milk and sprinkle of coriander. Tip: Serve with a few grilled garlic prawns or tofu slices on top.

Cook rice following packet directions (we used rice cooker method). Heat oil in a large frypan or wok. Add onion and carrot and cook for 2–3 mins or until softened. Stir in spices and frozen peas and cook for a further 2 mins, stirring continually. Mix in cooked rice and Buderim Naked Ginger until well combined. Serve pilau rice topped with quartered eggs and nuts. Tip: Add a tin of your favourite legumes, like drained lentils or chickpeas, when adding the Buderim Naked Ginger. For more information visit buderimginger.com Indian-Style Pilau Rice

RECIPES MEXICAN STYLE

Mexican style Mexican cuisine is based on corn, beans and chilli but it also has a huge variety as can be sampled with dishes like Mushroom & Capsicum Fajitas, Potato Nachos, Chilli Chocolate, Lime Chicken Tortillas, and Horchata.

VEGAN NACHOS RECIPE / ADAM GUTHRIE My kids and their friends love this dish and request it for dinner at least once a week. It’s one of those quick and easy staple recipes to have in your repertoire. Serves: 4

1 onion, diced 2 garlic cloves, chopped 1 red capsicum, sliced 1 small red chilli, sliced 64 | EatWell

1 tbsp ground cumin 1 tbsp ground coriander 6 tomatoes, pureed in blender 2 × 400g tinned kidney beans, drained & rinsed Salt, to taste 1 large pkt corn chips 1 iceberg lettuce, shredded 2 avocados, flesh mashed Handful fresh coriander, leaves picked Juice 1 lime Salt & pepper, to taste

Heat frying pan over high heat and sauté onion, garlic and capsicum for a few minutes. Add chilli, cumin and ground coriander and stir. Add pureed tomato and kidney beans. Add salt to taste, reduce heat and simmer for 10 mins. Gently mash bean mix with potato masher to thicken. To serve, place corn chips in bowl and top with lettuce, bean mixture, mashed avocado, coriander leaves, lime juice and salt and pepper.

Photography by Greg Twemlow

Adam’s Vegan Nachos

Duru Bulgur is delicious, easy to cook and healthy Duru Bulgur is made from 100% hard durum wheat that is steamed, dried and ground into grains in a special stone mill. Duru Bulgur is versatile and can be used as an alternative to pasta, rice & couscous in your favourite recipes for soups, salads, pilaff & stews or as a side dish.

Bulgur is low GI Bulgur has a GI of around 48*.  The Glycaemic Index (GI) measures the effect of a food on blood sugar. As bulgur is a low glycemic index food the body secretes less insulin and the blood sugar level rises slowly.  *Source: Seçil Kenar, Tarihinden Tarifine Bulgur, Doğan Egmont Publishing A.S., pp. 58-59 ISBN 978-605-09-0867-1.

*Duru Bulgur is available in both white and brown varieties in a range of sizes.

For stockists or to become a stockist, please call Basfoods on (03) 9381 1444 or visit www.durubulgur.com.au

BEAN & RICE BURRITOS RECIPE / ADAM GUTHRIE When you make these be sure to make extra bean mixture. It’s excellent to have as leftovers in wraps loaded with lots of leafy greens and salad vegetables, along with some chilli sauce, for lunch the next day. Serves: 4 Adam’s Mushroom & Capsicum Fajitas

MUSHROOM & CAPSICUM FAJITAS RECIPE / ADAM GUTHRIE Fajitas are great for when friends come over or when sharing food with the family at the table. Traditionally, they are made with thin strips of beef, but for a vegan version use vegetables like zucchini, eggplant or pumpkin. Serves: 4

½ red onion, finely sliced 2 garlic cloves, minced 1 red capsicum, thinly sliced 10 large mushrooms, thinly sliced Salt & pepper 8 corn tortillas Salsa ¼ red onion, finely diced 1 garlic clove, minced 4 tomatoes, roughly chopped Handful fresh coriander stems & leaves, chopped Pinch salt Guacamole 2 avocados 4 tomatoes, roughly chopped 1 garlic clove, minced Juice 2 small limes Pinch salt 1 tsp red chilli flakes

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Bean Mix 6 tomatoes, pureed in blender 2 × 400g tinned kidney beans, drained & rinsed 2 cups cooked brown rice 3 cloves garlic, minced 2 tbsp tomato paste Adam’s Bean & Rice Burritos

1 tbsp ground cumin 1 tbsp ground coriander Salt, to taste Cashew Sour Cream 1 cup cashews, soaked in boiling water for 10 mins 2 tsp apple-cider vinegar Juice 1 lemon Salt, to taste 1 cup water 8 multigrain/wholemeal tortillas Handful spinach, shredded Bunch parsley, chopped 1 cup coriander, chopped 2 avocados, flesh mashed 1 cucumber, peeled Pour pureed tomatoes into saucepan, add kidney beans, cooked brown rice, garlic, tomato paste, cumin and coriander and mix over medium heat. Add salt to taste and cook for 5 mins. Meanwhile, drain cashews and place in food processor with applecider vinegar, lemon juice, pinch of salt and water. Blend to smooth paste. To serve, dress tortillas with ingredients and top with cashew sour cream. Fold bottom edge, then two sides, and enjoy.

Make extra bean mixture to have as leftovers in wraps loaded with leafy greens for lunch the next day.

Photography by Carol Da Riva & Adam Guthrie

Heat frying pan, add onion, garlic and capsicum and sauté for 2 mins. Add 1 tbsp of water and cook until evaporated. Then add mushroom, salt and pepper and sauté for 2 mins. Set aside. To make salsa, place all ingredients in bowl and mix well. To make guacamole, mash flesh of avocados in bowl and add tomato, garlic, lime juice, salt and chilli flakes. Mix well. Place spoonful of each on tortilla, wrap and enjoy.

RECIPES MEXICAN STYLE Danielle’s Potato Nachos

QUICK CHILLI CHICKEN RECIPE / DANIELLE MINNEBO This is the perfect weekday meal with all the right Mexican flavours. It’s superfast to put together and will soon become one of your favourites. I like to serve this with some cooked quinoa and steamed vegetables. You can adjust the amount of chilli according to your taste: ½ tsp creates a mild amount of heat. Serves: 4

2 free-range chicken breasts ½ tsp sea salt 2 tsp ground cumin 2 tsp smoked paprika ½ tsp chilli powder 1 tbsp olive oil 1 cup chicken stock 2 tbsp raw honey 2 tbsp white wine vinegar 3 tbsp tomato paste ⅓ cup chopped fresh coriander ¼ cup flaked almonds

Sliced potatoes make a tasty change from corn chips in this dish. POTATO NACHOS RECIPE / DANIELLE MINNEBO

Photography by Danielle Minnebo

You can still enjoy foods like nachos when you’re eating healthy. I like to bulk it out with lots of yummy vegetables and use roasted sliced potatoes as a healthier alternative to corn chips. Serves: 4

4–5 large potatoes, cut into thick slices Olive oil Sea salt 1 red capsicum, finely diced 1 red onion, finely diced 2 zucchinis, cut into small cubes 1 celery stalk, finely diced Large handful kale 500g grass-fed beef mince 3 tsp smoked paprika 2 tsp cumin powder 1 tsp chilli powder 1 tsp sea salt

4 tbsp tomato paste Handful fresh coriander, chopped ¼ red onion, finely sliced Preheat oven to 200°C. Add potato to roasting tray, drizzle with olive oil and season with sea salt. Bake for 45 mins. While they’re cooking, prepare vegetables for mince mixture. Heat a splash of olive oil in a large frypan and add chopped capsicum, onion, zucchini, celery and kale. Cook over medium heat for 10 mins until soft and caramelised. Add beef mince, spices and sea salt. Cook for 5 mins, making sure to stir the whole time. Add tomato paste, turn heat down low and cook for a further 10 mins. Remove potato wedges from oven after 45 mins. Serve this dish by lining a large bowl with potato slices, add mince mixture into centre and top with coriander and red onion.

Keep chicken breasts whole and add to bowl. Add sea salt, cumin, smoked paprika, chilli powder and olive oil. Using hands, coat chicken well in all spices. Heat large frypan over low heat. Add chicken breasts and cook on each side for 5 mins. Add chicken stock, raw honey, white wine vinegar and tomato paste. Turn heat up to high and simmer for 5 more mins. Remove chicken and set aside to rest. Continue to simmer sauce until it has thickened to almost as thick as tomato sauce, then remove from heat. Slice chicken breasts and place on serving platter. Pour over sauce and top with chopped coriander and flaked almonds. Danielle’s Quick Chilli Chicken

SPICY MEXICAN BAKED BEANS RECIPE / LISA GUY Legumes are great sources of protein and energy-giving B vitamins and iron. Legumes also provide plenty of dietary fibre. Eating foods rich in fibre helps to reduce cholesterol levels and prevent the development of cardiovascular disease. Tomatoes pack an anti-inflammatory and antioxidant punch with their high lycopene content. Serves: 4

1 large onion, finely chopped 3 garlic cloves, minced ½ tsp ground cinnamon 2 tsp ground coriander 2 tsp ground cumin 2 × 400g tins whole tomatoes 2 tbsp chipotle paste 2 heaped tbsp maple syrup 2 × 400g tins black-eyed beans, drained Small handful fresh parsley or coriander, roughly chopped Handful shaved parmesan Cook onion, garlic, cinnamon, coriander and cumin in frying pan with some olive oil, until onion is tender. Add tinned tomatoes, and roughly chop, then add chipotle paste, maple syrup and black-eyed beans. Cook for around 8 mins. Serve topped with parsley or coriander and parmesan. Tip: Delicious for breakfast, too, served with eggs and avocado toast. Danielle’s Mexican Chilli Chocolate

MEXICAN CHILLI CHOCOLATE RECIPE / DANIELLE MINNEBO If you’ve never had chilli chocolate before, it may sound like an odd combination. However, it is definitely worth trying, plus it’s a lot of fun making your own chocolate. Serves: 8

180g cacao butter 180g cacao powder 1 tsp ground cinnamon 1 tsp vanilla bean powder ½ tsp cayenne pepper Raw honey, to taste Goji berries, to decorate

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Lisa’s Spicy Mexican Baked Beans

Melt cacao butter in saucepan over low heat. Once melted, add to bowl along with cacao powder, cinnamon, vanilla bean powder, cayenne pepper and raw honey. Using a whisk, mix everything together until smooth and well combined. Pour onto lined baking tray, sprinkle with goji berries and pop into fridge to set for 1 hour. Once set, break into large pieces and enjoy. Tip: The great thing about making your own chocolate is making it exactly to your taste. So if you enjoy very dark chocolate you may only add 2 tbsp of raw honey. I added ⅓ cup of raw honey to this batch of chocolate.

Photography by Lisa Guy & Danielle Minnebo

You can make this chocolate with proportions of cacao, raw honey and other ingredients to your own taste.

Lisa’s Mexican Lime Chicken Tortillas with Guacamole

Chicken is a great source of protein, which the body needs to build and repair muscles. Chicken also contains the amino acid tryptophan, which is needed to produce serotonin and melatonin. These two neurotransmitters exert a calming effect on the body and help regulate sleep. Choose organic chicken when you can as they’re fed organic, pesticide-free feed and have not been given antibiotics. Avocados are full of powerful anti-inflammatory nutrients, beta-carotene and vitamins C and E. Serves: 4

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Guacamole 1 punnet cherry tomatoes, halved 1 small onion, finely chopped ½ long red chilli, deseeded & finely sliced Handful fresh coriander leaves, roughly chopped 2 ripe avocadoes, diced Juice 2 limes Zest & juice 1 lime 1 tbsp cold-pressed olive oil ½ tsp ground coriander ½ tsp sweet paprika ½ tsp chilli flakes Pinch sea salt 2 organic chicken breasts Green leaves

4 wholemeal tortillas Sour cream or Greek yoghurt, to serve To make guacamole, gently toss tomato, onion, chilli, coriander and avocado with lime juice and place in bowl and set aside. Mix lime zest and juice, olive oil, coriander, paprika, chilli and sea salt in small bowl. Cover chicken breasts in this mix. In frying pan on medium heat, cook chicken breasts in a little olive oil. Slice chicken into strips and place on serving plate with guacamole, green leaves and warm tortillas. Top with sour cream or yoghurt.

Photography by Lisa Guy

MEXICAN LIME CHICKEN TORTILLAS WITH GUACAMOLE RECIPE / LISA GUY

Choose organic chicken when you can as they are fed pesticide-free feed and have not been given antibiotics.

RECIPES MEXICAN STYLE Lisa’s Mexican Spice Mix

HOT CHOCOLATE MEXICAN STYLE RECIPE / MEG THOMPSON This is an insanely rich version of a hot chocolate and not for the faint-hearted. It also makes a delicious popsicle if you need more of an icy delight. Serves: 2–3

1 cup almond milk or milk of choice ½ cup coconut milk 1 tbsp cacao powder 2 tbsp good-quality dark chocolate ½ tsp vanilla extract ½ tsp cinnamon ¼ tsp cayenne, or to taste Pinch sea salt Maple syrup, to taste Coconut cream, to serve (optional)

MEXICAN SPICE MIX RECIPE / LISA GUY

Photography by Meg Thompson & Lisa Guy

Cinnamon has been found to help keep blood sugar levels balanced and enhance circulation. It’s also very high in antioxidants, containing the superantioxidant glutathione. Coriander can help stimulate insulin secretion to help lower blood sugar levels, making it a beneficial herb for diabetics. Coriander has also been found to have a cholesterol-lowering effect, reducing bad LDL cholesterol while increasing good HDL. Chilli is beneficial for weight loss as it helps dampen appetite and is a thermogenic spice, meaning it helps to boost metabolism. Cumin is high in iron and vitamin C so it will help support healthy immune function to fight colds and flu and other infections. Cumin is also beneficial for improving digestion and has anti-fungal properties. Serves: 4

2 tbsp cumin seeds 2 tbsp sweet paprika 1 tsp dried garlic flakes 1 tsp chilli flakes 2 tbsp ground coriander 2 tsp dried oregano ½ tsp cinnamon powder Pinch salt & pepper Place cumin seeds in small frying pan and toast.

Grind cumin seeds in mortar and pestle, then place in small bowl. Add remaining ingredients and mix well. Store in small glass jar. Tip: This Mexican spice mix is the perfect way to spice up chicken, fish, beef or pork, or give extra flavour to bean mixes.

Meg’s Hot Chocolate Mexican Style

Place all ingredients except coconut cream in a small saucepan and warm gently. Serve hot with dollop of coconut cream if desired. Alternatively, this mixture makes great popsicles if you would rather have a cool treat. Just make as above, allow to cool, and pour into moulds. It will make 2 popsicles.

This hot chocolate mix also makes a delicious popsicle if you need more of an icy delight.

RECIPES MEXICAN STYLE Meg’s Horchata

HORCHATA RECIPE / MEG THOMPSON Traditionally from Latin America, horchata is a sweet rice drink made from rice and sweetened with sugar or condensed milk. I thought I’d try a better-for-blood-sugar version using brown rice, the addition of cashews, and sweetened with rice-malt syrup. Makes: approx. 4½ cups

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¾ cup uncooked brown rice ¼ cup cashews 2 cups water, for soaking 4 cups water ¼ cup coconut cream ¼ tsp ground cinnamon ½ tsp vanilla 2 tbsp rice-malt syrup 1 date, pitted 1 tsp coconut oil Ice, to serve Extra ground cinnamon, to serve

Add rice and cashews to bowl and cover with hot but not boiling water. Leave to stand for 3–4 hours, or overnight. Drain and rinse well. Add rice and cashews to blender with all other ingredients and blend for a minute or so until smooth. Strain mixture through fine cheesecloth or nut-milk bag. Serve over ice with extra cinnamon, as desired.

Photography by Meg Thompson

Try this healthy version of a sweet rice drink made with the addition of cashews and sweetened with rice-malt syrup.

RECIPES MEXICAN STYLE Meg’s Mixed Bean Enchiladas

MIXED BEAN ENCHILADAS RECIPE / MEG THOMPSON A delicious take on a traditional favourite, these enchiladas are great served with a crunchy green salad or with some brown rice or quinoa on the side. I find them to be a family-friendly meal. Serves: 2–3

1 tbsp ghee, oil or butter 1 tsp ground cumin 1 tsp ground coriander 1 tsp smoked paprika ½ tsp dried oregano 1 small carrot, diced 1 small zucchini, diced 1 cup cooked kidney beans, or 400g tin, drained & rinsed 1 cup cooked black beans, or 400g tin, drained & rinsed 1 small onion, diced

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2 cloves garlic 1½ cups passata or chopped tomatoes ½ tsp sea salt Tamari, if needed 6 corn tortillas ½ cup grated cheese of choice, tasty, feta or mozzarella Fresh coriander, lime & yoghurt, to serve Preheat oven to 180°C. Place ghee in medium saucepan over medium heat and add cumin, coriander, paprika and oregano. Cook for a minute until fragrant, stirring constantly. Add carrot and zucchini and cook for another minute. Add beans and cook mixture for about 10 mins until vegies are soft. If mix is getting dry, add a little water or tomato. In separate saucepan, sauté onion in a little oil until soft.

Add garlic and cook for 1 min. Add tomato and salt and taste, adding a little tamari if needed. Cook mix for 5–10 mins, until sauce is slightly reduced. Spoon about ½ cup of bean mix into tortillas. Depending on type of tortillas, they may need to be gently warmed on a hot frypan first to prevent them from splitting when you roll them up. Roll up bean mix and place rolled tortilla into lined oven-safe dish. You want them to fit snugly in dish, so choose one no bigger than around 20cm × 30cm. Continue with the rest of the tortillas. Pour over the tomato mixture and sprinkle over cheese. Place in preheated oven and cook for 20–25 mins. Serve topped with coriander, lime juice and a dollop of yoghurt, if desired.

Photography by Meg Thompson

Serve these enchiladas with a crunchy green salad or some brown rice.

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SPONSOR RECIPES LEDA NUTRITION

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eda makes entertaining a pure pleasure with our Minton and Choculence crème filled biscuits smothered in our very own dairy-free real chocolate. Enjoy a Minton, an elegant smooth mint crème filling topped on a chocolate biscuit or our Choculence, a sandwich style biscuit filled with a luxurious chocolate crème. These delicious products are created using premium quality ingredients without the use of palm oil or added preservatives.

Cherry & Coconut Slice

CHERRY & COCONUT SLICE RECIPE / LEDA NUTRITION Makes: approx. 25 pieces

Base 275g Leda Arrowroot Biscuits ¼ cup melted coconut oil Filling 1 cup raw cashews (soaked for minimum 2 hours) ¼ cup goji berries, ground to small powder-like consistency 1 cup fresh or frozen cherries 1 cup shredded coconut

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¼ cup coconut cream 2 tbsp melted coconut oil Dark chocolate, melted, to garnish In food processor, blend biscuits to fine crumbs. With food processor on low speed, slowly add coconut oil until dough-like consistency is achieved, only adding as much as needed so base is not too wet. Firmly press biscuit mixture into prepared 20cm round spring-form pan. To make filling, blend cashews to fine paste. Add goji berries, cherries and

shredded coconut and pulse to combine. Be sure not to over-process to maintain texture. Transfer mixture to mixing bowl. Add coconut cream and coconut oil and stir until well combined. Top biscuit base, level mixture and place in freezer for 3–4 hours or overnight. Once frozen, remove from the pan. Decorate with melted dark chocolate and return to freezer. Cut into squares with a sharp knife and serve. This slice will not completely freeze and it is perfect to eat straight from the freezer.

70% dark chocolate ⅓ cup cold-pressed olive oil 3 eggs, lightly beaten ¼ cup rice-malt syrup 1½ cups almond meal 2 tbsp cacao powder ½ cup walnuts, roughly chopped 120g Leda Choculence Biscuits, cut into chunks Grease and line a 27cm × 17cm slice or brownie tray and pre-heat oven to 160ºC. Melt chocolate over doubleboiler, remove from heat, add olive oil and rice-malt syrup, then allow to cool slightly. In separate bowl, mix together almond meal, cacao and walnuts. Add chocolate mixture and eggs to dry mixture and gently fold with wooden spoon until just combined. Pour mixture into brownie tray and place Leda Choculence chunks over surface of the mixture. Push each piece down until covered. Bake for 20 mins. Allow to cool in pan for 10 mins before turning onto cooling rack. Slice and serve either warm or cold. For more information visit ledanutrition.com Choculence Brownie

Minton Chocolate Mousse

MINTON CHOCOLATE MOUSSE RECIPE / LEDA NUTRITION Serves: 2

80g Leda Minton Biscuits, chilled 1 ripe avocado ¼ cup coconut cream, chilled ½ tsp vanilla extract Pinch finely ground Himalayan sea salt Rice-malt syrup, to taste 70% cacao dark chocolate, melted Place Minton biscuits in freezer or zip-lock bag, use rolling pin to crush

to medium-sized crumbs and set aside. Place all remaining ingredients in food processor or blender and blend until smooth and creamy. Fold three-quarters of crushed biscuits through mixture and spoon into individual serving bowls. Refrigerate until ready to serve. Sprinkle top with remaining biscuit crumbs and serve.

CHOCULENCE BROWNIE RECIPE / LEDA NUTRITION Makes: approx. 20 pieces

RECIPES SNACKS FOR YOUR DAY

Snacks for your day

If you are working, or at school, or just busy it is not always easy to eat full meals. You will look for snacks but that doesn’t mean you have to miss out on taste or nutrition. Try these snacks to sustain your day; coconut bark with rosewater, pistachios & raspberries, nut butter biscuits, turmeric and apricot Maca balls, nutty seed clusters, or creamy cashew yoghurt.

COCONUT BARK WITH ROSEWATER, PISTACHIOS & RASPBERRIES RECIPE / LEE HOLMES Having a kitchen full of aesthetically beautiful, colourful snacks is something that can transform the little moments of your day into times of self-honour and indulgence. This sweet and nourishing bark will hit all the points of pleasurable eating, right through from the ingredient selection to the moment of savouring. There really is something special about this sweet treat. It’s almost too beautiful to eat with its vivid colourful hues of red raspberries and glowing green pistachios and a sprinkling of rosewater from the flower of love. Serves: 4

Rosewater (prepare day before) 750mL filtered water 3 large unsprayed roses, petals only, white bases removed ½ tsp lime juice

Prepare rosewater the day before. In heavy-based saucepan, bring water to the boil. Add rose petals and lime juice, then turn off heat, cover and allow to infuse overnight. The next day, strain rosewater into large jug and discard petals. To make coconut bark, line baking tray or baking sheet with baking paper. Melt coconut butter in bowl sitting over (but not touching) boiling water. Add coconut cream, rosewater (if using), salt and vanilla, and stir to combine. Pour onto prepared tray and scatter over raspberries and pistachios. Freeze for at least 30 mins or until solid. Remove from freezer and break into shards or chop into squares. Store in airtight container in freezer.

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Lee’s Coconut Bark with Rosewater, Pistachios & Raspberries

Photography by Steve Brown

55g coconut butter 400mL tin additive-free coconut cream 2 tbsp rosewater (optional), can be purchased or recipe above Pinch Celtic sea salt 1 tsp alcohol-free vanilla extract Handful raspberries Handful pistachio kernels, roughly chopped

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Adam’s Mushroom, Walnut & Thyme Pâté on Sourdough

It’s always a good idea to have a couple of pâté-style dips in the fridge. It’s easy to make snacks fast with the dip and some vegetable sticks or to use as a spread on toast or crackers. Serves: 4

1 cup walnuts 1 onion, sliced 3 garlic cloves, sliced 1 cup mushrooms, finely diced 1 tbsp mirin 4 sprigs fresh thyme leaves 1½ cups cooked Puy lentils Handful fresh parsley, plus extra to serve 4 tbsp miso Salt & pepper, to taste 4 cherry tomatoes, thinly sliced 1 loaf sourdough, sliced & toasted Heat pan over high heat and toast walnuts for a couple of minutes, then remove from pan. Add onion and garlic and sauté until soft. Add mushroom and mirin and stir well. Using blender or food processor, add toasted walnuts, thyme leaves, cooked lentils, parsley, mushroom mix, miso and process to a smooth paste. Place pureed pâté into bowl, add salt and pepper to taste and mix well.

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To serve, spread pâté on toasted sourdough and top with cherry tomato slices and a parsley leaf. Tip: The pâté will keep for up to 4 days in the fridge.

SPINACH & TOFU TRIANGLES RECIPE / ADAM GUTHRIE Spanakopita is a Greek snack traditionally made with feta. Here, I have replaced the feta with tofu and some nutritional yeast to give a cheesy flavour. Serves: 4

700g firm regular tofu, crumbled 2 cups spinach, shredded ½ onion, finely chopped 2 cloves garlic, finely chopped ½ tsp ground nutmeg Zest ½ lemon Adam’s Spinach & Tofu Triangles

Salt & pepper, to taste 9 full-sized sheets filo pastry, thawed ¼ cup water 1 tbsp sesame seeds Preheat oven to 180ºC. Place tofu in food processor and blend until smooth. Mix tofu, spinach, onion, garlic, nutmeg, lemon zest, salt and pepper in bowl and stir well. Lay a sheet of thawed filo pastry and brush lightly with water. Add another 2 sheets, brushing each with water. Cut filo sheet into 3 equal lengths and add 2 tbsp of tofu mixture and wrap to form triangles. Continue until mixture is used. Place pastry triangles on baking tray lined with baking paper and brush with water. Sprinkle with sesame seeds and place in oven for 20–25 mins until golden-brown.

Photography by Adam Guthrie & Greg Twemlow

MUSHROOM, WALNUT & THYME PÂTÉ ON SOURDOUGH RECIPE / ADAM GUTHRIE

RECIPES SNACKS FOR YOUR DAY Lee’s Nut Butter Biscuits

GREEN SMOOTHIE RECIPE / ADAM GUTHRIE Green smoothies are great as a snack, especially for those who are not consuming a lot of dark leafy green vegetables each day. However, I recommend you only have green smoothies as an occasional snack and encourage you to chew your fruit and vegetables. Why? Taking too much fruit and vegetables as liquids instead of solids can significantly spike your blood sugar levels. But, hey, smoothies are better than a can of soft drink! Serves: 4

2 apples, cores removed & chopped Handful green leafy vegetables such as spinach, kale or chard Handful fresh parsley Handful fresh mint 2 sticks celery 2 tsp fresh ginger Juice 2 lemons 4 dates, seeds removed 2 bananas Place all ingredients in blender and puree. Add water if you like it thinner.

Just add water to this lush green smoothie if you like it a bit thinner.

Photography by Adam Guthrie & Kate Duncan

NUT BUTTER BISCUITS RECIPE / LEE HOLMES These biscuits are much healthier than the packaged ones you find in a supermarket. You can cut these into any shape you like. My favourite shape is stars and if you don’t have a cookie cutter, just use a knife to cut out squares or circles (an upside-down glass is good for this). Makes: 36 biscuits, depending on size

1 large egg ¾ cup coconut sugar 1 tsp bicarb soda (baking soda) ½ tsp alcohol-free vanilla extract 1 cup nut butter Gluten-free plain (all-purpose) flour, for dusting

Preheat oven to 175°C and line two baking trays with baking paper. Beat egg, coconut sugar, bicarb soda and vanilla using electric mixer. Add nut butter and beat to combine. Keep beating until mixture thickens to dough-like consistency. On floured bench, roll out mixture to 4mm thickness and use star cutter to cut out shapes. Place on prepared baking trays and bake for 10 mins or until just set. Cool on trays for 5–10 mins, then transfer to wire rack to cool completely.

Adam’s Green Smoothie

Be sure to crush your garlic as it activates the allicin that boosts immunity and has antibiotic effects. Lisa’s Kale & Macadamia Pesto Dip

Kale is a super brassica vegetable that contains high levels of sulfur compounds essential for liver detoxification of carcinogens. Garlic contains an immune-boosting compound called allicin that helps fight colds and flu and other infections. To activate allicin, make sure you crush your garlic. Macadamia nuts are

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a great source of heart-healthy monounsaturated fats and contain plenty of protein to provide amino acids to build and repair the body. Makes: approx. 1 cup

2 cups kale, stalks removed 1 cup fresh basil leaves ⅓ cup raw macadamia nuts 1 clove garlic, minced ¼ cup cold-pressed olive oil

¼ cup grated parmesan Juice & zest 1 small lemon Pinch sea salt Lightly steam kale for a couple of minutes until it starts to soften. Place all ingredients in food processor and blend until well combined. If you like a more rusticlooking dip, don’t blend for as long. Serve with wholegrain crackers or crusty bread.

Photography by Lisa Guy

KALE & MACADAMIA PESTO DIP RECIPE / LISA GUY

RECIPES SNACKS FOR YOUR DAY Turmeric is well known for its powerful antioxidant and anti-inflammatory properties. The active compound in turmeric, curcumin, has been found to help reduce the risk of cancer and dementia, and can enhance liver health. Makes: 10–12 balls

Lisa’s Baba Ghanoush

BABA GHANOUSH RECIPE / LISA GUY Eggplants are a great source of dietary fibre required for boosting digestive health and reducing the risk of bowel cancer and constipation. Their lovely purple skins indicate the presence of antioxidants that help prevent oxidative damage in the body. Tahini is a wonderful source of calcium, which is important for supporting the growth of strong, healthy bones and to reduce the risk of osteoporosis. Makes: approx. 1 cup

TURMERIC & APRICOT MACA BALLS RECIPE / LISA GUY Maca is a root vegetable native to Peru that’s considered an adaptogen, as it works wonders for enhancing energy levels and helping you cope with the stressful demands of day-to-day life. Maca contains high levels of B vitamins and magnesium, which are essential for producing energy and helping the body cope with stress.

Photography by Lisa Guy

1 large eggplant 2 heaped tbsp tahini Juice ½ lemon 1 clove garlic Pinch ground cumin Pinch chilli powder Pinch sea salt Handful fresh parsley Cold-pressed olive oil, to garnish Paprika, to garnish Preheat oven to 190°C. Place eggplant on baking tray and pierce some holes in it with a fork and place in oven for 45 mins. Allow eggplant to cool and cut into quarters. Place eggplant, tahini, lemon juice, garlic, cumin, chilli powder, salt and parsley in food processor and blend until well combined. Place dip in bowl and drizzle with a little olive oil and sprinkle with paprika. Serve with toasted flat bread, crackers or vegie sticks.

½ cup medjool dates ½ cup dried apricots ⅓ cup macadamia nuts 3 tbsp sunflower seeds 2 tbsp maca powder ¼ cup cashew butter 2 tbsp cold-pressed coconut oil ½ tsp ground turmeric ⅓ cup desiccated coconut ⅓ cup desiccated coconut, to roll balls in Soak dates in boiling water for 5 mins. Drain and add to food processor. Blend apricots and dates together in food processor until combined. Add rest of ingredients and blend until combined. Roll 2 heaped spoonfuls of mixture into balls. Roll in leftover coconut and place on tray. Keep in fridge.

These balls combine anti-inflammatory turmeric with energy boosting Maca.

Lisa’s Turmeric & Apricot Maca Balls

Meg’s Spiced Nut & Real Chocolate Spread

A delicious, protein- and healthy-fatfuelled spread. It’s not overly sweet, which is how I like it. Jazz up your breakfast or smoothies, drizzle over banana toast, or add to fruit salad. Makes: approx. 1 cup

1 cup almonds, lightly roasted 1 cup macadamias or cashews, lightly roasted ½ cup melted good-quality dark chocolate ½ tsp vanilla ½ tsp ground cinnamon ⅛ tsp cayenne ⅛ tsp sea salt Add nuts to blender and blend until smooth and creamy. Add melted chocolate and remaining ingredients and blend to combine. Transferred to an airtight jar, this spread should keep for at least 2 weeks — if it lasts that long!

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NUTTY SEED CLUSTERS RECIPE / MEG THOMPSON These are easy and quick to make, and very moreish. Use any variety of nuts or seeds you like. Makes: 1 cup

1 cup nuts and/or seeds 2 tbsp maple syrup Good pinch sea salt

Place nuts/seeds in bowl, add maple syrup and salt and stir to combine. Spread mix over lined baking tray but keep mix firmly packed together. Bake for about 10 mins at 180°C. Remove and allow to cool. Break into clusters and enjoy! They will become less crunchy over time, but just as delicious.

Meg’s Nutty Seed Clusters

Photography by Meg Thompson

SPICED NUT & REAL CHOCOLATE SPREAD RECIPE / MEG THOMPSON

RECIPES SNACKS FOR YOUR DAY CREAMY CASHEW YOGHURT RECIPE / MEG THOMPSON I’m calling this yoghurt, but it’s a “cheat’s” yoghurt as I have added the probiotics as a powder. You could also call it a cashew cream. This is a very versatile recipe. You could use different nuts or adjust the thickness by adding more or less liquid. Makes: 1 generous cup

1 cup raw, unsalted cashews, soaked for at least 4 hours or overnight ⅓ cup water ⅓ cup coconut milk 2 tbsp plus 1 tsp lemon juice 2 tsp psyllium husks (or 2 tsp soaked chia seeds) ½ tsp vanilla extract ½ tbsp maple syrup 2–3 tsp probiotics, or 2–3 probiotic capsules pulled apart (optional but recommended)

Drain and rinse cashews well. Add all ingredients to blender and blend until smooth. You may have to stop and scrape down sides a couple of times. Transfer to airtight jar and keep in refrigerator. This recipe makes a very generous cup of creamy, delicious cashew yoghurt, or more if you add extra liquid to thin it out.

Meg’s Creamy Cashew Yoghurt

Photography by Meg Thompson

This is a “cheat’s yoghurt” because it is really a cashew cream with probiotics added.

SPONSOR RECIPES NORBU

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ou don’t have to sacrifice the foods you love in the pursuit of health. With Norbu, skipping sugar couldn’t be easier! Made from monk fruit and other fruit nectars, Norbu tastes amazing and has virtually no calories. Norbu is your sweet secret to wellness.

Sugar-free Whole Beet Chocolate Brownies

SUGAR-FREE WHOLE BEET CHOCOLATE BROWNIES RECIPE / A CLEAN BAKE Makes: 9

⅔ cup beetroot, soft steamed & roughly chopped 2 eggs 1½ tbsp Norbu ½ cup coconut oil, melted & cooled but still liquid ¼ tsp vanilla extract ½ cup cocoa powder

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⅓ cup almond flour 1½ tbsp coconut flour ⅛ tsp salt ¼ tsp baking soda ½ cup chocolate chips, for garnish (optional) Preheat oven to 180°C and lightly grease 20cm × 20cm baking dish. In bowl of food processor, combine all ingredients and puree on high until mixture is smooth, periodically scraping sides and bottom of bowl to make sure everything is evenly incorporated.

Pour batter into prepared baking dish. If using chocolate chips, sprinkle across top of batter before baking, or save to melt and decorate with. Bake for 35–40 mins or until tester comes out clean. Allow to cool completely in pan before cutting. Store in airtight container at room temperature for up to 3 days, or in freezer for up to 3 months.

Raw Chocolate Peanut Butter Protein Truffles

RAW CHOCOLATE PEANUT BUTTER PROTEIN TRUFFLES RECIPE / A CLEAN BAKE

CHUNKY CHOCOLATE CHIP COOKIES RECIPE / NORBU

Makes: 11

Makes: 12

3 tbsp natural peanut butter ¼ cup unflavoured protein powder such as hemp 3 tbsp cocoa powder 1½ tbsp Norbu 2–3 tbsp water

1 cup chickpeas, drained & rinsed Pinch salt Pinch baking soda 2 tsp vanilla extract 3 tbsp natural peanut butter 2 tsp Norbu 2 tbsp milk Chocolate chips, sugar-free if available

In small bowl mix together all but water. Add water, 1 tbsp at a time, just until dough comes together. You may need more or less depending on how oily peanut butter is. Scoop into heaping tbsp portions and roll into balls. Serve immediately, or store in airtight container at room temperature for up to a week, or in freezer for up to 3 months. For more information visit norbusweetener.com.au

Preheat oven to 180°C and grease baking tray. Puree chickpeas, salt, baking soda, vanilla extract, peanut butter and Norbu together in food processor or with immersion blender. Blend thoroughly until well combined and all chickpeas have been pureed. Add milk, 1 tbsp at a time, to achieve best biscuit dough consistency. Transfer to bowl and gently mix in chocolate chips. Place teaspoonfuls on baking tray and bake for 10–15 mins.

Chunky Chocolate Chip Cookies

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SPONSOR RECIPES DURU BULGUR

D

uru Bulgur is made from 100 per cent hard durum wheat that’s steamed, dried and ground into grains in a special stone mill. Duru Bulgur can be used as a healthy alternative to pasta, rice or couscous in your favourite recipes for soup or salads, or as a side dish.

Bulgur with Chicken

2 tbsp unsalted butter Apricot or fig marmalade, to serve

Add all ingredients except butter and marmalade to pan and cook until it becomes a pudding (around 15 mins). Once this occurs, add butter and cook for further 2–3 mins. Remove from heat while still warm and transfer to tray. Smooth top with dessertspoon. Cool to ambient temperature, then refrigerate for 40 mins. Add apricot or fig marmalade to serve. Bulgur Dessert with Marmalade

BULGUR WITH CHICKEN RECIPE / DURU BULGUR Serves: 4

2 tbsp olive oil 1 tbsp butter 100g chicken breast, diced into cubes 4 spring onions, chopped 3 dried apricots, diced into small cubes 1 cup Duru Extra Extra Coarse Bulgur 1 tsp salt Black pepper 2 cups boiling water Add olive oil and butter to shallow and wide pan. When butter is melted, add chicken and stirfry for 3 mins.

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Add minced onion and diced apricot and stirfry again for 3 mins. Add Duru Extra Extra Coarse Bulgur, salt, black pepper and boiling water and cook on low heat for 15 mins until peaks form. Rest for 20 mins and serve.

BULGUR DESSERT WITH MARMALADE RECIPE / DURU BULGUR Serves: 4–6

1 cup Duru Fine Bulgur 2 cups hot water 1 cup milk 1 cup sugar 1 tbsp cinnamon

Bulgur Salad with Rocket

½ tbsp lime juice & zest 1–2 tbsp olive oil, extra for cooking Salt & pepper, to taste 1 cup Duru Fine bulgur 2 cups vegetable stock 1 bunch asparagus, ends topped ½ cup toasted hazelnuts, chopped ½ bunch mint, finely chopped Punnet cherry tomatoes, halved 3 spring onions, finely sliced 1 tbsp olive oil ½ tbsp pomegranate molasses Juice ½ lemon Salt & pepper

Serves: 4

CORIANDER PRAWNS WITH BULGUR, HAZELNUT & ASPARAGUS SALAD RECIPE / GOOD CHEF BAD CHEF Serves: 2

½ cup Duru Extra Extra Coarse Bulgur 1.5 cups boiling water 250g cherry tomatoes, halved 6 dried tomatoes, diced into large cubes 6 dried figs, diced ½ red onion, sliced 2 bunches fresh rocket, sliced in half Dressing 6 tbsp extra-virgin olive oil 4 tbsp balsamic vinegar 2 tbsp lemon juice 1 heaped tbsp sugar Pinch salt

700g green prawns, peeled & tails intact (or 450g already peeled prawns) 1 fresh chilli, finely chopped (or 1–2 tsp dried chilli flakes) 2 tbsp chopped coriander leaves, plus extra to serve 2 garlic cloves, crushed

For more information visit durubulgur.com.au

Coriander Prawns with Bulgur, Hazelnut & Asparagus Salad

Photography by Good Chef Bad Chef

BULGUR SALAD WITH ROCKET RECIPE / DURU BULGUR

Preheat oven to 180ºC. Combine prawns, chilli, coriander, garlic, lime juice and olive oil in a bowl. Cover and refrigerate (20–30 mins maximum). To make salad, combine bulgur with vegetable stock in pot on stove, bring to the boil and simmer until grain is tender, then drain. Meanwhile, toss asparagus with olive oil and season with salt, place on oven tray and bake for 15–20 mins at 180ºC until roasted. Toss cooked bulgur and roasted asparagus with nuts, mint, cherry tomatoes and spring onion and drizzle over olive oil, pomegranate molasses and lemon juice. Season to taste. Once salad is ready, heat BBQ or grill pan and cook prawns, turning, for 2 mins or until cooked through. Season with salt and pepper. To assemble, place serving of salad on each plate and top with cooked prawns, sprinkle with coriander leaves and enjoy!

Add bulgur and boiling water to wide pot or pan. Cook bulgur until soft (15 mins). Drain excess water and allow to cool. Transfer bulgur to salad platter. Add tomatoes, figs, onion and rocket to bulgur. Prepare sauce by mixing together all ingredients, then pour over salad.

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SPONSOR RECIPES THAT’S AMORE CHEESE

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hat’s Amore Cheese’s Ricotta Delicata has a fine, smooth texture with a delicate flavour suitable for both sweet and savoury dishes. Because of the use of whey produced during the cheese making process it has a low fat content yet maintains its creaminess. Perfect for tarts, cakes, cannoli filling, dips or simply stirred through your favourite pasta at the last minute.

Holy Cannoli

HOLY CANNOLI RECIPE / THAT’S AMORE CHEESE

MADLY BURRATA RECIPE / THAT’S AMORE CHEESE

Makes: 10 extra-large Cannoli

Serves: 2

1kg That’s Amore Cheese Ricotta 200g white sugar or 100g honey ½ tsp cinnamon Pkt Cannoli shells Icing sugar, to dust

500g mixed tomatoes Handful basil Splash extra-virgin olive oil Splash vinegar Pinch salt & pepper 125g That’s Amore Cheese Burrata Sliced bread, to serve

In large bowl, mix ricotta, sugar and cinnamon with electric beater until mixture is smooth. Fill cannoli shells with ricotta mixture using piping bag. Dust cannoli with icing sugar and serve immediately.

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Cut tomatoes, add basil and drizzle with extra-virgin olive oil and vinegar. Add salt & pepper to taste. Drain Burrata and place tomatoes on top. Serve with slice of bread.

Madly Burrata

Hanged Caciocavallo

HANGED CACIOCAVALLO RECIPE / THAT’S AMORE CHEESE

CAPRESE SKEWERS RECIPE / THAT’S AMORE CHEESE

Serves: 4

Serves: 10

1 red cabbage Bunch parsley, chopped Splash extra-virgin olive oil Splash white-wine vinegar Whole That’s Amore Cheese Caciocavallo 4 slices bread

30 pieces That’s Amore Cheese Baby Bocconcini 40 cherry tomatoes Handful basil Extra-virgin olive oil

Cut red cabbage finely to get very thin slices (spaghetti style). Add parsley, extra-virgin olive oil and vinegar to taste. Hang Caciocavallo over barbecue flame and let melt. Alternatively, slice Caciocavallo into four 100g pieces and fry slices in pan until melted. Carefully place melted Caciocavallo on bread and serve with red cabbage salad.

Caprese Skewers

Salt & pepper, to taste Drain Baby Bocconcini. On skewers, place tomatoes, basil and bocconcini. Keep skewering ingredients in this order until each skewer is full. Drizzle with extra-virgin olive oil and add salt and pepper to taste. For more information visit thatsamorecheese.com.au

RECIPES CACAO

Cacao Real cacao, not processed chocolate, is a source of both healing antioxidants and subtle flavour that you can use in food to please everyone such as Double Chocolate Crunch Bars, Chocolate & Zucchini Muffins, Raw Cacao Mousse, Chocolate Popsicles, and Coconut Flour Brownies. CHOCOLATE FUDGE RECIPE / LEE HOLMES Raw cacao = happier you = lots of loving! Phenylethylamine (PEA), a chemical that’s released into the bloodstream when we are sexually aroused, can be found in the brains of happy people. PEA is responsible for dopamine (the pleasure hormone), adrenaline and noradrenaline. When you eat cacao, your mental concentration will increase, livening up your attitude and increasing positive emotions such as love, joy and happiness. Even though the fudge appears to be iced, that’s just the way it comes out. Makes: 15 pieces

Line baking tray with baking paper. Process nut butter and coconut oil in food processor until smooth. Add remaining ingredients and process until smooth and creamy. Spoon mixture into prepared tin to 3cm thick and smooth top with back of spoon or spatula. Freeze for at least 1 hour before slicing and serving. If stored for longer in freezer, you may need to transfer to fridge to soften a little.

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Photography by Steve Brown

1 cup almond butter ⅓ cup melted extra-virgin coconut oil ¼ cup cacao powder ¼ cup rice-malt syrup ½ tsp Celtic sea salt 1 tsp alcohol-free vanilla extract

Lee’s Chocolate Fudge

RECIPES CACAO Christie’s Choc Beetroot Biscuits

COCONUT FLOUR BROWNIES RECIPE / CHRISTIE CONNELLY These little beauties tick a lot of intolerance boxes: gluten free, dairy free, grain free and can be nut free for lunch boxes if you leave the pistachio garnish off — perhaps use shredded coconut instead. Makes: 12–16 brownies

⅓ cup coconut oil ½ cup cocoa powder 6 eggs ¼ cup coconut milk 1 tsp vanilla extract ⅛ tsp salt ¾ cup raw sugar ½ cup coconut flour ½ cup pistachios, chopped Heat oven to 180ºC and line 20cm square baking tin. Place coconut oil and cocoa in small saucepan and stir over medium heat for 1 min until smooth and glossy. Set aside to cool. Whisk eggs, coconut milk, vanilla, salt and sugar in large bowl. Whisk in chocolate mixture and sift over coconut flour (because it’s usually a bit lumpy). Whisk until well combined. Pour into lined tin and sprinkle with chopped pistachios. Bake for 20 mins on bottom shelf. Slice and serve warm or chill and serve cold.

This recipe makes a lot of biscuits so slice off a batch of 12 and bake, then leave the log in the fridge until you need another batch.

Christie’s Coconut Flour Brownies

CHOC BEETROOT BISCUITS RECIPE / CHRISTIE CONNELLY

Photography by Christie Connelly

This recipe makes a lot of biscuits. I usually slice off a batch of 12 and bake, then leave the log in the fridge until I need another batch. I find the dough stays fresh in the fridge for up to 3 weeks, so you can have regular fresh biscuits for very little effort. Makes: 40 biscuits

125g butter, softened ½ cup rapadura sugar (or raw sugar) 2 tbsp raw honey 1 egg 2 cups organic unbleached plain flour 1 tsp bicarb soda 2 tbsp raw cacao powder ½ cup almond meal ¼ tsp salt 1 tbsp chia seeds

½ cup choc chips plus extra to garnish ¼ cup beetroot, finely grated Cream together butter, sugar and honey in a stand mixer. Add egg and beat for 30 secs. Mixture will look curdled but don’t worry. Sift in flour, bicarb and cacao. Add almond meal, salt and chia seeds and beat gently until just combined and dough comes together. Stir through the choc chips and beetroot by hand. Place on large sheet of non-stick baking paper and shape into log. Twist ends and place in fridge for 2 hours to firm up. Heat oven to 150ºC. Slice log into 1cm biscuits and garnish with a choc chip in the centre if you like. Bake for 15 mins then cool on tray (this will firm them up). Once cool, serve or store in airtight container for up to 1 week.

Christie’s Raw Fudge Brownies

CHOCOLATE POPSICLES RECIPE / LEE HOLMES

2 bananas ¼ cup nut butter 60mL additive-free coconut milk or coconut water 2 tbsp cacao powder 1 tsp alcohol-free vanilla extract ¼ tsp stevia powder or sweetener of choice 4 iceblock (popsicle) moulds & sticks Whizz all ingredients in food processor to combine. Pour into iceblock moulds and add sticks, then freeze until set. Lee’s Chocolate Popsicles

These brownies will keep in the fridge for up to a week. RAW FUDGE BROWNIES RECIPE / CHRISTIE CONNELLY My friend Hanna gave me this recipe and then I fiddled with it a bit. I’m notorious for doing that, but I believe that’s the beauty of cooking — putting your little twist on things. Makes: 20 small pieces

1 cup pecans (hazelnuts, walnuts & almonds all work great, too) 1 cup medjool dates (about 10), pitted ⅓ cup unsweetened shredded coconut 1 tbsp chia seeds 1 tbsp raw honey

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¼ tsp sea salt 4 tbsp raw cacao powder Place pecans in food processor and blitz until finely chopped to size of breadcrumbs. Add dates and blitz until finely chopped and combined with nuts. Add all other ingredients and blitz until mixture pulls together in a ball, about 30 secs. Transfer to sheet of non-stick paper and press into square shape, folding over paper to cover and help shape. Refrigerate for 2 hours until firm, then slice and serve. Keeps in fridge for up to a week.

Photography by Christie Connelly & Steve Brown

These are a fun snack made with healthy ingredients and great for the kids! This brilliant recipe is so easy to make, but it looks like you’ve gone to so much trouble. Popsicles can be made in differentshaped moulds for after-dinner treats or fun treats at your next family party. If you’re feeling a little adventurous, add some orange or peppermint extract or berries into the mix. Makes: 4 popsicles

RECIPES CACAO CACAO & ORANGE CAKE RECIPE / LISA GUY Orange rind is abundant in flavonoids, which act as a powerful antioxidant and have anti-inflammatory action. Orange rind has been found to help reduce the risk of skin and lung cancer. Chocolate, when in its raw cacao form, has many wonderful health benefits, including promoting heart and cardiovascular health. Polyphenols in cacao can prevent bad LDL cholesterol from clogging up arteries, lower total cholesterol and reduce blood pressure. Makes: 1 cake

2 organic oranges 2 cups almond meal 5 eggs ⅓ cup raw honey or maple syrup ½ cup raw cacao powder 1 tsp baking powder ½ tsp bicarb soda ½ tsp vanilla bean paste

Lee’s Ice-cream Spider

ICE-CREAM SPIDER RECIPE / LEE HOLMES Another name for this yummy spider is a float as it gets its name likely from the “spidery” appearance of the ice-cream as it slowly dissolves into the soda. Serves: 2

Photography by Kate Duncan & Lisa Guy

2 bananas, peeled, frozen & cut into chunks 1 tbsp cacao powder 6 drops liquid stevia or 2 tsp sweetener of choice 1 tbsp almond butter Soda 6 frozen raspberries, mashed 125mL lemon juice (from about 3 lemons) ⅛ tsp stevia or sweetener of choice 250mL soda water or sparkling water To prepare ice-cream, process all ingredients in food processor until creamy, scraping sides as needed. Combine soda ingredients in jug and stir well. If you prefer smoother lemonade you can pass through strainer. Place scoop of ice-cream in each of two tall glasses and pour soda over top.

Lisa’s Cacao & Orange Cake

Fresh fruit, for decorating Natural yoghurt, to serve Preheat oven to 170ºC. Grease large cake tin with coconut oil and cut out circle of baking paper for bottom of tin. This will prevent cake from sticking. Place whole oranges (with skin) in large pot of boiling water and simmer for 1 hour with lid on. Once oranges are cooked, cut in quarters and place in food processor. Add all other ingredients to food processor and blend until mixture is smooth and well combined. Pour mixture into cake tin and bake for 50–60 mins, until a skewer comes out clean from centre. Decorate with fresh fruit and serve with natural yoghurt. Tip: When using whole fruit (including skin) use organic produce when you can to prevent any nasties ending up in your cake.

Orange rind contains antioxidant flavonoids to complement the antioxidants in cacao.

Lisa’s Raw Cacao Mousse

CACAO ALMOND SMOOTHIE RECIPE / LISA GUY Bananas are rich in potassium, which helps keep blood pressure levels normal, and is needed for a healthy heart and nervous system. This important mineral is essential for proper muscle contraction, such as pumping the heart. Including cacao in the diet will also help keep your blood sugar levels balanced as it’s one of the richest sources of magnesium and chromium. Cinnamon is also beneficial for helping keep blood sugar levels stable. Serves: 1

Place all ingredients in blender and blitz until well combined. Pour into glass and top with sprinkling of cinnamon.

RAW CACAO MOUSSE RECIPE / LISA GUY Raw cacao contains potent heart-healthy antioxidants called phenols that have been shown to help lower cholesterol and blood pressure. It’s also abundant in magnesium to support nervous system health and contains theobromine, which boosts endorphins, your brain’s pleasure chemicals. The same ones as when you fall in love. Avocados are a wonderful source of vitamin E, beta-carotene and heart-healthy mono-unsaturated fats. Serves: 4

2 medium avocados 1 ripe banana ⅓ cup maple syrup 1 tsp vanilla bean paste ½ cup raw cacao powder Berries & hemp seeds, to garnish Place all ingredients in food processor and blend until a smooth, creamy mousse. Spoon mousse into 4 glasses and top with berries and hemp seeds. Keep in fridge until ready to serve.

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Lisa’s Cacao Almond Smoothie

Photography by Lisa Guy

1 cup almond milk 1 ripe banana 2 heaped tsp raw cacao powder ½ tsp cinnamon powder 1 tbsp hemp or chia seeds Large handful ice

These muffins are a great way to use any leftover zucchini you may have. Meg’s Chocolate & Zucchini Muffins

CHOCOLATE & ZUCCHINI MUFFINS RECIPE / MEG THOMPSON These muffins are a winner in our house and a great way to use up any zucchini you have hanging around. Combined with the chocolate, they make a deliciously moist cake, and the addition of the coconut, eggs and almond meal makes them a truly nourishing option. Makes: 12 small muffins

Photography by Meg Thompson

⅓ cup coconut oil, ghee or butter 3 tbsp maple syrup 1 tsp ground cinnamon ½ tsp vanilla extract 1½ cups zucchini, grated 1 large ripe banana 4 eggs ½ cup desiccated coconut 1½ cups almond meal ½ cup cacao 1 tsp baking powder ¼ cup dark chocolate, roughly chopped Preheat oven to 180ºC. Melt coconut oil in small saucepan over low heat with maple syrup, cinnamon and vanilla. Remove from heat and set aside. Once you have grated the zucchini, squeeze as much liquid out as you can. I like to pop it into a sieve and press.

Add zucchini and all other ingredients except dark chocolate to blender and blend to combine. Add chocolate and divide mixture into 12 muffin tins or patty pans. Bake for 25–30 mins, or until skewer comes out clean.

RICH CHOCOLATE FUDGE RECIPE / MEG THOMPSON This delicious, allergy-friendly fudge is appreciated by the kids as much as the adults. Eat straight from the fridge as it’s best when cooled and firm. Makes: 25 pieces

½ cup sunflower seeds 1 tbsp chia seeds ½ cup organic desiccated coconut ½ cup raw cacao ½ cup coconut oil ½ cup raw honey or rice malt syrup Pinch sea salt Place sunflower seeds in food processor and blitz to coarse meal. Add all other ingredients and blitz until mixture comes together. Press into lined dish and refrigerate for at least 3 hours (or freeze for 1 hour). Store in fridge.

Meg’s Rich Chocolate Fudge

RECIPES CACAO

These bars are my new favourite! Packed with antioxidants, vitamins and minerals, these little lovelies contain the goodness of raw cacao coupled with some wonderful protein from the buckwheat and nuts, making a delicious, nourishing treat that is a winner for both kids and adults. Makes: approx. 8 bars

¾ cup cacao butter ½ cup raw cacao powder 4 tbsp maple syrup ½ tsp vanilla ½ tsp ground cinnamon

Good pinch sea salt 3 tsp arrowroot powder (optional, but helps it set and stay together) ¾ cup activated buckwheat, such as Loving Earth buckinis ½ cup coconut flakes, lightly toasted in oven until just turning golden ½ cup nuts, roughly chopped 6 or so squares good-quality chocolate, to serve Place cacao butter in small saucepan over low–medium heat. Once butter starts to melt, add cacao powder, maple syrup, vanilla, cinnamon, sea salt and arrowroot powder. Stir until well combined and cook on low heat for a minute or two, stirring frequently.

Meanwhile, add buckwheat, coconut and nuts to mixing bowl. Once chocolate mix is ready, remove from heat and pour over dry mix, combining well. Press mix onto lined baking tray. I find it easiest to fold part of the baking paper over (or use new piece) to place over mix and use hands to smooth out to flat rectangle. Don’t spread mix apart too much as you want it to be quite tightly packed so it sets together. Place in fridge while you melt chocolate in separate saucepan. Drizzle over bars, return to fridge and allow to set for at least 2 hours. Slice or break into pieces and enjoy!

Meg’s Double Chocolate Crunch Bars

Kids and adults will love these nourishing treats.

Photography by Meg Thompson

DOUBLE CHOCOLATE CRUNCH BARS RECIPE / MEG THOMPSON

Seasonal food These are the fruits and vegetables that are in season and so will be the freshest.

Autumn

Winter

Fruit 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, rockmelon, tamarillo.

Fruit Apples (Fuji, Gala, Golden Delicious, Granny

wong bok), 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, silverbeet, spinach, squash, swede, sweetcorn, sweet potato, taro, tomato, turnip, zucchini.

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Vegetables Asian greens (bok choy, choy sum, gai laan and wong bok), avocados, beetroot, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celeriac, celery, Jerusalem artichokes, kale, kohlrabi, leeks, okra, olives, onions, parsnips, peas, potatoes, pumpkin, shallots, silverbeet, spinach, swedes, sweet potatoes, turnips and witlof.

Photography by Getty

Vegetables Asian greens (bok choy, choy sum, gai laan,

Smith, Jonagold, Jonathan, Lady Williams, Pink Lady, Red Delicious and Sundowner), cumquat, custard apple, grapefruit, kiwifruit, lemons, limes, mandarins, melons, nashi, oranges, pears (Beurre Bosc, Josephine and Packham), persimmons, pineapple, pomelo, quince, rhubarb and tangelo.

News feed The latest food findings in bite-sized morsels. COMPILED BY / TERRY ROBSON

Fat tissue doesn’t always store fat. “White” fat cells do store fat, but “brown” fat cells burn fat in order to maintain a stable body temperature. In addition to white and brown fat cells a third type of fat cell has been found to exist in both humans and mice: “beige” fat cells, which like brown cells decrease with the approach of middle age. To test whether fish oil might have an effect on beige cells researchers fed a group of mice fatty food and other groups fatty food with fish oil added. The results showed that the mice that ate food with fish oil gained 5–10 per cent less weight and specifically 15–25 per cent less fat compared to those that did not consume the fish oil. It emerged that fish oil stimulates certain receptors in the digestive tract that activate the sympathetic nervous system and hence turn white cells to beige, thus encouraging the burning of fat. Source: Scientific Reports

POMEGRANATE AND ALZHEIMER’S We know that Alzheimer’s is associated with the buildup of beta-amyloid protein via a process known as fibrillation in which the beta-amyloid forms clumps in the brain. However, to stop that fibrillation happening, a compound would have to cross the blood–brain barrier, a series of cell junctions that act as a protective barrier to stop the brain being exposed to just any chemical that drops into the bloodstream. This new research found that pomegranate polyphenols

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cannot cross the blood–brain barrier, but urolithins can cross that protective shield. Urolithins are formed when polyphenols from pomegranate are acted on by gut bacteria and the researchers showed that urolithins reduce beta-amyloid fibrillation (forming fibrils) in the laboratory. Further studies need to be done to show that this does happen in the real world, but for now it looks like the mechanism for pomegranate’s protective effect in Alzheimer’s may have been found. Source: ACS Chemical Neuroscience

MIDNIGHT SNACKS In this study researchers tested the ability of mice to recognise a new object. They found that mice regularly fed during their usual sleep time were less able to remember the object and that long-term memory was also significantly reduced. Both long-term memory and the ability to recognise a new object are governed by a part of the brain called the hippocampus. Additionally, some genes involved in your body clock and memory formation are regulated by a protein called CREB (cAMP response element binding protein). When CREB is less active it impairs memory. In mice fed at the wrong time the total activity of CREB throughout the hippocampus was significantly reduced. On top of this, the master controller of your body clock is not affected by the late-night snacking with the result that there is a desynchronisation between the body clock and different brain regions. Source: eLife

THE MILLET FACTOR Previous assumptions were that early agriculture began in river valleys where there is easy access to water. However, a new analysis of the humble grain millet has challenged that notion. For the new report a team of archaeologists traced the spread of millet, which favours uphill locations, does not require a lot of water and has a short growing season. It can be planted and harvested within 45 days, whereas a crop like rice takes 100 days. This meant that nomadic tribes could combine growing a millet crop with their migration across continents around 4000–4500 years ago. So millet was probably the first farmed grain and it would not have happened in river valleys. Millet was a crucial grain in the development of agriculture and the researchers say it might also play a role in ensuring future food security. Source: University of Cambridge

SWEET NEWS ON LEAFY GREENS Leafy greens contain a unique sugar known as sulphoquinovose (SQ) and now researchers from the University of Melbourne and University of York have discovered an enzyme that means this sugar is very important for the health of the bacteria in your digestive tract. The new enzyme has been called YihQ and researchers have discovered it in E. coli bacteria. These bacteria are plentiful in the human gut and, while some strains do cause illness such as diarrhoea and cystitis when they escape the gut, other strains of E. coli are important for a healthy gut environment

Photography by Getty

OIL THAT BURNS FAT

FOOD NEWS as they displace other bad bacteria and protect against conditions like irritable bowel syndrome. The researchers have discovered that beneficial E. coli use the YihQ enzyme to absorb and metabolise SQ by breaking the sulphur off from the sugar. So leafy greens help keep good E. coli alive and therefore keep your gut bacterial population in a healthier state. Source: Nature Chemical Biology

BARLEY FOR BLOOD SUGAR In this study researchers had subjects eat bread made largely from barley kernels for three days at breakfast, lunch and dinner. Between 11 and 14 hours after their final meal of each day the subjects were given blood tests. After eating the barley kernel bread there was an increase in gut hormones that regulate appetite, an increase in a hormone that reduces inflammation

and a decrease in blood sugar and insulin levels. These changes reduce risk for developing diabetes and cardiovascular disease. These effects occur in part because the fibre from barley leads to an increase in levels of a beneficial bacteria called Prevotella copri, which have been shown to have a direct effect on blood sugar levels and also lower numbers of bad bacteria in the gut. It does seem from this that only people with low levels of Prevotella copri will experience these benefits from barley in the diet. Source: Cell Metabolism

WHOLEGRAIN AND IMMUNITY In 2010 researchers discovered that wholegrains contain a group of substances called benzoxazinoids (BX). What was most interesting at the time was that the BX compounds also survived into bread that was

baked from wholegrains. So what researchers decided to do in a new study was see whether BX compounds were absorbed into the body and then had beneficial effects. The study was done by feeding wholegrains to rats, pigs and humans in what was dubbed Project Bread and Breakfast. By comparing the amount of BX eaten with the amount then circulating in the bloodstream and in the urine the researchers could establish how much BX stayed in the body. The analysis showed that BX was being absorbed and retained in the body. Then, when blood cells were exposed to BX in the laboratory, the researchers found that immune cells reacted more strongly to some types of bacteria. Source: Molecular Nutrition and Food Research

EGGS AND THE HEART Cholesterol consumed from food does little to increase blood levels of cholesterol but genes do have an influence. People who carry the apolipoprotein E type 4 allele (APOE4), which significantly affects cholesterol metabolism, will have a greater effect on their blood cholesterol levels from eating cholesterol than will other people. In Finland the occurrence of the APOE4 allele is very high, occurring in about one-third of the population. So for the new study researchers used data on more than 1000 Finnish men aged between 42 and 60. After 21 years of follow-up there was no connection between egg consumption and risk of heart attack and the interesting thing was that this was true regardless of whether they had the APOE4 gene or not. There was also no link found between egg consumption and thickening of the carotid artery wall. This all applied to eating an average of one egg a day. Source: American Journal of Clinical Nutrition

FOOD FACT Although Renaissance paintings display oranges on the table in paintings of the Last Supper, oranges were not cultivated in the Middle East until around 800 years after the time of Christ.

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WORDS / DANIELLE KIRK

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t’s a divisive condiment, mustard: you either love it or loathe it. But if you’ve never tasted it before, don’t let that division deter you — any condiment that has been around since Roman times is bound to have its friends and foes. While the use of mustard as a spice is common and predates recorded history, it was the Romans who decided to grind mustard seeds, mix the flour with grape juice, vinegar and honey, and use the paste as a preservative, accompaniment and flavouring. They introduced its manufacture to Dijon, then broader France, then England and now mustard is widespread, its forms are diverse and its aromatic, savoury punch is totally worth trying. Mustard came to Australian shores with the English. We don’t eat it in the quantities the Brits do, nor do we have their long-standing mustard-making tradition, but it’s fitting that two makers of artisanal mustard here are emigrants from that rain-soaked nation.

WHAT GOES INTO IT? Jim Mellor hails from England’s north and, while he’s a mustard lover, it was by pure chance that he started making it. A heritage builder by trade with a background in brewing boutique beers,

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Mellor was working on the homestead that houses Milawa Mustard, a small business in the gourmet destination of Milawa, Victoria, when he realised it was for sale. “[My wife Kristy and I] bought it and, as far as learning the mustard trade, I learnt on the go. The previous owners stayed a while and I learnt off them, and I’ve spent the next six years learning.” Today, Kristy manages the paperwork and sales to visiting foodies, a parttime staff member helps at the tasting counter and Jim makes the mustard — all 17 varieties of it and up to a tonne a week in peak season. Milawa Mustard’s products are all seeded mustards and contain a different blend of mustard seeds, vinegars and spices. Australia doesn’t have the population base to warrant the expensive equipment required to make the fine mustard powder that goes into the hot English, mild Dijon and sweet American mustards. Why produce so many varieties? It “follows on from that English, French tradition of giving choice” and also creates a point of interest, Mellor says. “People are often aghast when they walk through the door and go, ‘Crikey, you have all these mustards!’ But it all adds to the experience.” Plus, he’s able

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to do it: “We don’t have to produce 100s and 100s of litres of mustard at a time, so we can do small batches.” The quality of the final product reflects the maker’s practice and experience, and the quality of the ingredients. “We try to use only the best ingredients and try to stay with as many Australian [ones] as we can,” he says. While it’s not always possible to source Australian herbs and spices, all of the vinegar is made in Milawa by a French chef. Mellor grows most of the mustard seed himself and, when he does have to buy it in, only sources high-quality seed. Michael Braybrook, the co-owner of Western Australian herb, spice and mustard company Whittingtons, is of a similar mind when it comes to producing quality condiments. An Englishman who came to Australia many moons ago, Braybrook retains his accent — and taste for spice. He and his business partner have been making mustard for the past 14 years and work with local farmers to source high-quality ingredients. “A lot of [mustard makers] don’t grow their seed and import it from either Canada, which is the biggest

Photography by Getty

Locally made small-batch mustards are a rarity in Australia. What sets them apart from their big-brand counterparts is the care with which they’re made.

“People are often aghast when they walk through the door and go, ‘Crikey, you have all these mustards!’ But it all adds to the experience.”

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Masters of mustard

ARTISAN ALLEY MUSTARD

HOW IS IT MADE? The process of making mustard is basic but, according to Jim Mellor, there’s “a secret art” to making excellent mustard. “When you look at any jar it says the same ingredients — mustard seeds, vinegar, herbs and spices — but it’s the configuration that makes your mustard special: how you grow the seed, what seed you use, how you grind it, what type of vinegar you use.” He follows several key steps. First, the seed goes into a dry grinder onsite. “Even though ours are seeded mustards, you need a certain amount of flour in there for the vinegar to be absorbed,” he explains. It’s important to grind the seed gently, though, because “if you try to grind it too aggressively, you’ll get a bitter flavour or lose the heat”. Mellor then adds the seed mix to the vinegar, along with herbs and spices,

“When you look at any jar it says the same ingredients — mustard seeds, vinegar, herbs and spices — but it’s the configuration that makes your mustard special.”

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grower of mustard seed in the world, or India, which is either equal first or number two,” says Braybrook. “Indian seeds, however, have a very high level of volatiles whereas ours don’t, so ours are much nicer and better for you.” Whittingtons makes a dozen different mustards. As well as the seeded varieties, Braybrook says they also make smooth mustards, for which they import mustard flour from Canada plus a small amount of “deheated” flour for their American mustard. They also add some novel ingredients. “When we first [bought the mustard business], they were using a little bit of the wine but were using mainly apple-cider vinegar,” Braybrook says. “We found that gave quite a strong flavour. Then we developed a relationship with Galafrey Wines, a family-run winery in Mount Barker, and we just felt that it made more sense to put wine in as a preservative.” Whiskey, beer and apple-cider vinegar also feature in some products. According to Braybrook, a lot of the larger manufacturers that produce lowpriced mustards use cheap vinegars. However, as a wine-lover himself, he’s proud to feature a high-quality, local drop instead. Plus, it enhances the flavour of the final condiment. “The chardonnay that goes in our chardonnay mustard, for example, that ends up [lending] a flavour a bit like wasabi, or even horseradish.”

and leaves it to age for a fortnight. During this time, he adds more vinegar if necessary to ensure the mustard doesn’t dry out. “Each batch is slightly different, so you learn with experience how viscous to have it. You set up and then go back every day and keep adding little bits until it’s the right consistency.” The mustard is then jarred and left for another 2–3 weeks, before being labelled and going out to sale. The waiting periods are “to age [the mustard] a little more”, explains Mellor. “When the vinegar’s added, you could use it straight away but it’s often sharp, so it needs time for the seeds to soften and the flavours to meld slightly. Mustard seed comes to a point in its life where it gets to its hottest and then mellows down. And when you sell mustard, depending on the kind, you want it to be in the middle.” The process at the Whittingtons dedicated mustard kitchen is slightly different. First, Braybrook says, they soak the seeds in water to soften and expand them, and then heat the mix to just over 70°C for a set amount of time to pasteurise it. Next, the drained seeds are combined with a blend of “magic ingredients” — “tarragon and all sorts of other natural herbs and spices” — as well as the relevant preservative: wine, beer, whiskey or apple-cider vinegar. At this stage, it’s important to check the acidity to ensure the product will last. Explains Braybrook, “The pH has to be about 3.8, and we have a shelf life of about three years. Although I’ve got samples in our product library 10, 12 years old and the colour changes a bit but it still tastes like mustard, it’s still quite safe to eat.” It’s particularly important to age the smooth mustards, he says, to develop the flavours. “For unseeded mustards like Dijon, French, English and

American, you need to leave those at least a month as a minimum after you make them. The longer you leave them the better.”

A QUALITY RESULT It’s a rare thing to meet someone who crafts mustard on a relatively small scale in Australia: these artisans are few and far between. With such limited competition, these mustard-makers could rest on their laurels, but what sets their mustards apart from the big-brand products is the care and attention that go into them. “It’s all about the quality, really,” Mellor says. “I’m not saying the quality is not there with the mass-produced [mustard], but it’s not made with as much care. And, because this is all small-batch stuff, we’re able to buy top-quality ingredients.” This approach gels with his ethics and also delivers a great deal of job satisfaction. “I believe strongly in good-quality food and ... I like to know where the food has come from. Also, I like to provide a quality product. If any mistakes go on inside house, the product won’t go out — it’s got to be 100 per cent perfect. For both Mellor and Braybrook, the ultimate reward lies in knowing that other mustard fans out there appreciate the results. As Mellor says, “The end result is people enjoying our mustards and all the positive feedback we get. We like that. That’s why we do it, really.”

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SPONSOR RECIPES MAD MILLIE

M

ad Millie offers all the specialised equipment, ingredients and knowhow to make great gourmet artisan foods at home with easy-to-use kits. A no-knead sourdough kit and a European-style butter-making kit are just a couple from the range and fit perfectly together!

Original Sourdough

ORIGINAL SOURDOUGH RECIPE / MAD MILLIE Makes: 700g loaf

1 sachet Mad Millie Instant Sourdough Starter Culture 1–1½ tsp salt, depending on taste 3 cups high-grade white flour, plus extra for dusting 1½ cups warm water, approx 30°C

FRUIT LOAF SOURDOUGH RECIPE / MAD MILLIE Makes: 700g loaf

1 sachet Mad Millie Instant Sourdough Starter Culture 1–1½ tsp salt, depending on taste 3 cups high-grade white flour, plus extra for dusting 1.5 cups warm water, approx 30°C ⅔ cup raisins 1 tsp ground cinnamon 1 tsp mixed spice Equipment for Both Dough whisk Dough scraper

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Muslin cloth Mixing & rising bowls 3–5L pot with lid (preferably ceramic or cast-iron, though glass will also work) Baking paper Muslin cloth Clean tea towel or cling film Method for Both Step 1: Mix Use dough whisk to mix all dry ingredients together in a bowl (flour, salt and instant sourdough starter culture (plus raisins and spice etc if making Fruit Loaf). Create “well” in middle and pour warm water (approx 30°C) into it. Mix thoroughly until all water and dry ingredients have mixed together to create soft, sticky dough. Step 2: Rise Cover bowl loosely with cling film (or damp muslin cloth/damp tea towel) and let dough rise in warm place (above 20°C) for 20–48 hours. Allowing to rise for full 48 hours will result in more sour/tangy flavour. After rising, dough should be doubled in volume, sticky and bubbly.

Step 3: Fold & Shape Tip dough onto well-floured surface. Use dough scraper to get all dough out of bowl. Fold outside edges inwards and make into ball shape. Be sure to wet your hands (or cover in flour) to prevent dough from sticking to hands. Place dough on well-floured baking paper to prevent sticking, then place dough and baking paper on muslin cloth or clean tea towel, before lifting and placing dough into suitable-sized bowl (will help keep its shape) to rise further. Use ends of muslin cloth or tea towel to cover ball of dough while it rises. Allow to sit for a further 2 hours in warm place to rise. Step 4: Bake Preheat oven and cooking pot with lid to 230°C. After rising in Step 3, dough should have nearly doubled in size again. Remove lid from hot, preheated cooking pot and sprinkle flour onto bottom to prevent sticking. Take dough out of rising bowl and transfer into centre of preheated pot. If cooking pot is glass, or non-glazed, make sure you transfer baking paper with dough. Bake with lid on for 25 mins, then remove lid and bake for a further 18 mins, until golden-brown. Remove from pot and leave to cool for 1 hour on a wire rack before cutting. Note: Gluten-free and wholemeal sourdough options also available in the 15 Minute Sourdough Kit Fruit Loaf Sourdough

Mad Millie Cultured Butter Kit

MAD MILLIE CULTURED BUTTER RECIPE / MAD MILLIE Makes: 180g

A few grains of Mad Millie Mesophilic Culture 500mL liquid pouring cream Approx. 1L ice-cold water Herbs or spices (optional) Equipment 1L glass jar Stainless-steel mixing ball Large bowl Jug to pour water Step 1: Culture Cream Remove contents of kit, wash and clean jar, lid and stainless-steel mixing ball thoroughly. Pour 500mL of pouring cream (minimum 40% fat) heated to 20–30°C into jar. Add a few grains of culture to cream. Note: one sachet is sufficient for up to 4L of cream. If you over-culture cream, it will not affect butter but may set faster. Put clean stainless-steel mixing ball into jar with cream. Replace lid and shake gently to mix through culture. Put jar on bench or in warm spot to culture overnight (can culture for 12–24 hours, or until set). It’s best to keep cream in a spot around 20°C. If it’s

cooler than this, cream may take longer to set. Once cream has cultured, it will be noticeably thicker when you tip it to the side. Step 2: Churn Cream Once set, shake jar with stainless-steel mixing ball inside jar to churn cream into butter. This should take between 5 and 15 mins of shaking vigorously. Eventually, butter should separate out from buttermilk and you will see yellow clumps of butter among milky-white liquid (buttermilk). Keep shaking until mixture stops changing (to ensure you have churned all butter out from buttermilk).

Step 3: Fold & Rinse Butter Tip mixture out into clean bowl. With clean hands, mould butter clumps into a ball, squeezing out buttermilk. Hold butter in bowl and tip buttermilk into separate container (you can use this later in smoothies and baking, or it’s delicious in pancakes!). Add enough ice-cold water to cover butter. Fold and press butter over and over to remove any more buttermilk. Using ice-cold water ensures butter stays firm and does not melt with the heat of your hands while you do this. Tip out water once cloudy, or once butter starts to get too soft, and replace with new ice-cold water and repeat the process. Continue pressing and folding butter with ice-cold water until water is clear no more buttermilk is coming out of butter. Step 4: Flavour & Store Butter Place butter on clean board or plate and fold in salt. As a guide, use a heaped ¼ tsp initially, taste and add more if desired. At this stage, you can also add combination of dried herbs or other spices. Wrap butter in waxed paper, seal and date with Mad Millie sealing sticker and place in fridge. If any flavours were added, it’s best to let these infuse in fridge for 1 or 2 days before eating for optimal flavour. Your fresh butter will last up to one month stored in this way in fridge. For more information visit madmillie.com

Mad Millie Sourdough Kit

EATWELL MEET THE MAKER

To market, to market Growing food for farmers’ markets takes great skill and effort, but the opportunities markets provide for better prices, quality and connection benefit both grower and customer. WORDS / DANIELLE KIRK

O

GROWING COMMUNITY Common2us in Sydney’s northwest is one example of a new breed of market gardens cropping up along the east coast. Spanish couple Borja Valls and Soraya Garcia started the project four years ago and have since collaborated with several talented young farmers such as Michael Hewins, who also teaches a course in market gardening through sustainable-systems educators, Milkwood. Together, they focus on producing organic food in a transparent, open and educative manner. What this translates to is farmers being paid fairly to grow seasonal produce intensively yet sustainably. They sell directly to customers in and around Sydney via local markets, organic foodbox delivery schemes like Ooooby, buying clubs and an on-farm shop. Common2us also encourages people to visit the farm and see what they do. “Ours is a relationship-based approach,” says Hewins, who has been market gardening for eight years. “The terminology used is ‘Community

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Supported Agriculture’ and that comes in many different forms, but first and foremost it just means a deeper and greater connection between the farmer and consumer.” Facilitating this connection means Common2us can bypass the middleman and charge close to retail price for its goods, keeping it economically viable. “We’re not a wholesale farm, so we can’t compete with wholesale farms that are using more land, more machinerybased equipment to keep their crop production [costs] low,” explains Hewins. “And we really value the farmers and want to pay them fairly.” Greater connection also leads to greater customer understanding and loyalty. “When our customer understands more about what it means to be seasonal and what it means to be connected to a farm, we find that benefits us in myriad different ways. With a consumer who’s educated, they’re following us through the seasons. So, if we have a failure, they understand ... and continue to have that relationship [with us].” For the customer, the Common2us model means they can buy good food and know exactly how it’s grown.

And that, Hewins reckons, is really what drives the project. “We want to contribute back to the food system in a way that we believe builds not just a fair food system for now but a fair food system for the future. And what I mean by a fair food system is that the consumer should ... have access to fresh produce that is grown with care and love and attention and not laden with synthetic chemicals that are creating a negative impact on our environment.”

A LABOUR OF LOVE Half an hour southwest at Kemps Creek, Rita Kelman is tending a somewhat larger plot. Kelman, a former nurse who moved to Australia from China in 1986, started growing chemical-free veg for her young family 16 years ago. She began selling surplus produce from her one-acre garden at Warwick Farm market the next year, hired her first employee a year later and now, thanks to hard graft, business smarts and supportive customers, owns 53 acres, employs nine farmers and 26 retail staff, and sells at six farmers’ markets throughout Sydney. How has she done so well? “I love the farming. [And] I think when you

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n a five-acre plot of land at the inner lip of Sydney’s food bowl, a handful of farmers are growing organic fruit and veg. Here, just 45 minutes from the CBD, is a community serving a community: co-workers dig, plant and pick together on the 2–3 acres they have in rotation at any one time, growing enough food to feed 200 families a week. Each morning, they harvest a seasonal platter of produce; each evening, city folk sit down to eat those wares. It’s what market gardeners in Australia have been doing since goldrush days. However, these modern small-scale growers don’t just deal in sustenance: they give people living in urban areas the chance to engage with their food and its growers on a deeper level, in a way that’s just not possible from inside a grocery store.

EATWELL MEET THE MAKER

DOLLARS & SENSE Up in Central Queensland, Richard Benson of Newby Organics gives another insight into the world of growing food for markets. He and his parents Lyn and Bruce grow organic fruit and vegies on 140 acres just inland from the coastal town of Yeppoon. They have stalls at the Yeppoon and Rockhampton markets and supply to an online organic delivery service and organic wholesalers in the capital cities. The family began the business as a side interest, selling tomatoes as

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“When our customer understands more about what it means to be seasonal and what it means to be connected to a farm, we find that benefits us in myriad different ways.”

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want to make a business a success you need passion; if you have passion you can do anything.” Kelman, her husband George and her team of farmers grow 43 types of produce, including plenty of kale and beetroot plus items that are trickier to grow this far south, like chilli, ginger and garlic. “I grow for the customers,” she says. “If they ask can I have that, I say I haven’t got that but I will try. And the next year I try to grow it.” She’s a strong believer in seasonal crops, too, and teaching people how to use veg they aren’t familiar with. “I think people should try every variety, not just cabbage and that sort of thing. You come to our stall, you see lots of things you’ve never seen before: morning glory, Malabar spinach, amaranth ... These only grow in summer, so in summer I encourage customers to try those crops.” She also brings along “weeds” like stinging nettles and purslane (pigweed) so people can learn how to cook with them. Kelman’s farming style is particularly labour-intensive. She started growing without synthetic chemicals 15 years ago due to worries about the health implications of conventional farming. The methods she uses to minimise pests and weeds, such as companion planting, organic mulching and hand-weeding, demand many more hands. Still, Kelman has applied for organic certification. “Sydney people, they like chemicalfree. Even I myself like it because, when I eat my stuff, I feel free. I feel confident. I just put it in and cook. If I buy anything else, I wonder what chemicals are in there and can go into your body, what damage can they do. And I think, in the future, more people will be looking for chemical-free and organic stuff.”

well as mangoes, lychees and other tropical fruit — a passion of Bruce’s — from their hobby farm. When Richard started university about 15 years ago, he experimented with growing and selling veg for wholesale, eventually moving into organic farming. “I had some cucumbers and was where the farmers go to meet the truck taking them to Brisbane, Sydney or Melbourne,” he recalls. “This bloke asks me, ‘What have you got?’ And I go, ‘I’ve got cucumbers but they’re not worth anything,’ and he goes, ‘See these cucumbers here? They’re worth $33 a box!’ I almost fell over, because I couldn’t sell mine for $6. They were organic, so I looked into that and thought, oh well, I’ll give that a go.” He converted some land to certified organic, “did a lot of reading and learning the hard way” and diversified into growing organic zucchini, tomatoes and capsicums. All their land is now synthetic chemical free. Richard echoes Kelman and Hewins when he says organic farming isn’t easy. It’s harder to find enough labour in regional areas, so the family relies on machinery for help. They also use a combination of coversheets and biological controls like good bugs and good fungi to keep the unwanted pests at bay. Like all farmers, though, the Bensons’ biggest challenge is the weather. A major setback was Cyclone Marcia, which swept over the coast last February, knocking over thousands of fruit trees, washing out the vegie crops and damaging infrastructure. Neither the Bensons nor their fruit trees have fully recovered. They’re now focused on growing beans, “a rarity in the organic market”, and Ducasse bananas. Fortunately, they get higher returns for their organic produce and, even

while the markets aren’t their bread and butter, can charge close to retail there. “We like the markets; you get a better price [than with wholesalers] and it helps with cash flow,” says Richard. “We’ve done fairly well out of them in the past.” The Bensons can’t offer the variety of produce they used to, but they bring what they can each week. They also sell organic fruit and nuts that they buy in, plus a neighbour’s macadamia nuts and oil. “Our produce is seasonal but I can have those every week,” explains Richard. “So someone might come to buy some macadamias, for example, but they’ll buy my bananas and my beans when I’ve got them.”

THE REWARDS Market gardening — indeed, farming in general — isn’t a business for the fainthearted. These three farmers, however, do gain great personal satisfaction from it. Despite the challenges, Richard Benson still enjoys the farming lifestyle as well as getting positive feedback from market regulars. “They always think the nuts and produce are much fresher than the supermarket,” he says. “And they do think it’s much cheaper.” Rita Kelman sees a real need for market gardens and she loves seeing her customers happy. “I think the market and the farmer really complement each other. At the moment, I see lots of people who buy from the markets because they haven’t got a farm. But I have the farm and so I try to grow them what they want. ... I like to keep the customer happy. When they’re happy, it makes me feel good!” As for the Common2us crew, Michael Hewins says the faceto-face interactions provide the greatest rewards. “A lot of farmers are just chipping away in the hills, metaphorically speaking; it’s really nice to have feedback from people. And at the end of the day, when a customer comes to us and they’re raving about our tomatoes, then that’s a good thing for everyone, really.”

RESOURCES Common2us, common2us.com Rita’s Farm Produce (Facebook), ritasfarmproduce.com.au

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SPONSOR RECIPES CORN THINS

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orn Thins are not rice cakes. They’re made from corn and taste delicious, like popcorn squished into a healthy crisp bread. Corn Thins are gluten-free, non-GMO and full of fibre. Enjoy them on their own or with your favourite toppings.

STRAWBERRIES & MASCARPONE RECIPE / CORN THINS

Green Toast

Serves: 1

2 tbsp mascarpone, yoghurt or cottage cheese 2 Corn Thins corn cakes 6 strawberries, sliced 2 tsp dark chocolate, melted 10g flaked almonds Spread mascarpone across Corn Thins slices and layer with strawberries. Drizzle melted dark chocolate over strawberries, then sprinkle flaked almonds on top.

GREEN TOAST RECIPE / CORN THINS

Handful rocket Juice ¼ lime

Serves: 1

Pesto ⅓ cup pine nuts, toasted 1½ cups fresh basil leaves 2 cloves garlic 60g grated parmesan cheese 5 tbsp olive oil Salt & pepper 2 Corn Thins corn cakes ½ avocado, sliced

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Mix pine nuts, basil, garlic and parmesan cheese in food processor and pulse until mixture is smooth. Once smooth texture is achieved, slowly add oil to running food processor, then add salt and pepper. Cover Corn Thins slices with pesto, then top with avocado and rocket. Squeeze a drop of lime juice on top and season with salt and pepper. Store unused pesto in the fridge.

then, using a spatula or wooden spoon, start folding the cooked edges in from the bottom, forcing the uncooked egg onto the pan. Continue to do this till egg is softly set then remove from heat. Layer smoked salmon onto Corn Thins slices then add half of the scrambled egg and additional pepper if desired.

GOAT’S CHEESE & FIG RECIPE / CORN THINS Serves: 1

2 tbsp goat’s cheese 2 Corn Thins corn cakes 2 fresh figs, halved 2 tsp honey 10g hazelnuts, crushed

Egg & Salmon

EGG & SALMON RECIPE / CORN THINS

60g smoked salmon 2 Corn Thins corn cakes

Serves: 1

1 egg 3 tbsp milk or cream Salt & pepper Butter

Strawberries & Mascarpone

Whisk egg and milk in a small bowl and add desired amount of salt and pepper. Add butter to heated frying pan and, once melted, add egg and milk mixture. Let mix sit for 20–30 secs

Spread goat’s cheese across the Corn Thins slices. Layer fig halves on top of goat’s cheese, drizzle with honey and finish with a sprinkle of hazelnuts. For more information visit cornthins.com

Goat’s Cheese & Fig

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YOUR HEALING BEETROOT

Beetroot is a powerful antioxidant that also boosts your endurance and heals your heart. WORDS / TERRY ROBSON

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hen you think of beets you normally think of the roots; in fact, it’s a plant often referred to as “beetroot”. However, beets are a member of the same family as Swiss chard and, like chard, their leaves are perfectly edible and a healthy option. Attached to the beet leaves is a round or oblong root, which is typically a reddish-purple colour due to the health-promoting pigments, but beets also come in varieties that feature white or yellow roots.

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Although they may look solid, beetroots are not as tough as they appear. Even a small bruise or puncture will cause the beets’ red-purple pigments to bleed, especially during cooking. The pigments in beets are also water soluble and temperature sensitive, meaning you need to treat your beet with care. While beet does contain sugars, it also contains a range of healthpromoting substances that make it a very useful, as well as tasty, food.

Blood pressure reduction A study on beetroot juice (published in the journal Hypertension) compared people with high blood pressure who drank 250mL of beetroot juice to those who took nitrate tablets. The researchers found that within 24 hours both groups had significant reductions in blood pressure. This suggests that it’s the nitrate in beetroot juice that’s producing the blood-pressurelowering effect. Nitrate increases the levels of the gas nitric oxide in circulation and this in turn keeps blood vessels open (dilates them), which reduces blood pressure. The fact that only 250mL of the juice is needed to achieve the effect suggests that beetroot juice can be a first step natural approach to lowering blood pressure.

Photography by Getty

Beetroot — brain, heart and liver

Beets are a unique source of nutrients called betalains. These betalains are antioxidant and anti-inflammatory. Unfortunately, unlike some other food pigments, betalains undergo very steady loss from food as the length of cooking time is increased. For example, red betalain pigments in beets have been shown to be far less heat stable than red anthocyanin pigments in red cabbage. The difference between 15 minutes of steaming versus 25 minutes of steaming, or 60 minutes of roasting versus 90 minutes of roasting can be significant in terms of betalain damage. So keep beet steaming times to 15 minutes or less and roasting times under an hour. Beets are also a great source of betaine, a nutrient made from the B-complex vitamin, choline. Betaine has been shown to lower levels of several inflammatory markers, including C reactive protein, interleukin-6, and tumour necrosis factor alpha. Aside from betalain and betaine the beet plant is a source of many other nutrients. Beet leaves are highly nutritive and are rich in calcium, iron, vitamin A, and vitamin C. Beetroot has a long history as a cleansing and purifying food for the blood, liver, gallbladder and digestion. Beetroot is also an excellent source of soluble fibre and antioxidants. In recent times, a lot of research on beetroot has centred around the fact that it’s a good source of nitrate.

FOOD AS MEDICINE BEETROOT

Boosts exercise As you age, if you have conditions that relate to the heart, blood vessels or lungs, the amount of oxygen you take in during exercise drops significantly. That drop in oxygen capacity translates into less exercise and a spiral starts that can see you hardly exercising at all. This is where beetroot juice may help. In recent times, there have been studies suggesting athletes can exercise for up to 16 per cent longer when they take beetroot juice on a daily basis. This is again because of beet’s nitrate content. In a study from the Journal of Applied Physiology, the aim was to see whether non-athlete people who undertake lowintensity exercise like walking might also benefit from beetroot juice. To this

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Beetroot has a long history as a cleansing and purifying food for the blood, liver, gallbladder and digestion.

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Anti-ageing effects on the brain Loss of mental function as you age is one of the great fears for many people. So the news that a humble vegetable juice might help support your brain will be welcomed by many. In a study published in Nitric Oxide: Biology and Biochemistry, researchers asked subjects to fast for 10 hours and then report to the lab for breakfast. The subjects were then given one of two breakfasts. One of those breakfasts included 450mL of beetroot juice. All subjects were then sent home with lunch, dinner and snacks. On the following day, after another 10-hour fast, the subjects returned to the lab and ate the same breakfast as the day before. Then one hour after the breakfast a magnetic resonance image (MRI) was used to track blood flow in the subjects’ brains. This process was repeated four days later with the subjects switching the type of breakfast they consumed. The MRIs showed that after having the beetroot juice and the associated diet there was an increase in blood flow to white matter in the frontal lobes of the brain. These are the areas of the brain associated with dementia and loss of other mental functions. The reason beetroot juice had this effect was again due to its high nitrate content. Celery, cabbage and spinach are also excellent sources of nitrate. So starting your day with some homemade beetroot juice and following it up through the day with nitrate-rich foods may be an excellent way to help you beet dementia.

end, the researchers developed two beetroot drinks: one normal beetroot drink and another with the nitrate filtered out. Subjects were then given one of the two drinks on a daily basis and their ability to walk was measured. The results showed that those on the normal beetroot juice used less oxygen while walking, effectively reducing the effort it took to walk by 12 per cent. No such effect occurred from the juice with the nitrate removed. In other research done at the University of Exeter researchers had competitive-level cyclists undertake two trial rides over 2.5 miles and 10 miles. All the cyclists did each time trial twice. On one occasion they were given 500mL of beetroot juice to drink before the trial. On the other occasion they were given 500mL of beetroot juice, but this time the juice had had its nitrate removed. To ensure that the cyclists worked to their maximum on each occasion, the researchers monitored their VO2 (volume of oxygen), which shows how much oxygen is being consumed and how close the cyclists were to maximum capacity. The results showed that cyclists who had beetroot juice with nitrate were, on average, 11 seconds faster over the 2.5-mile distance and 45 seconds faster over the 10-mile distance.

The betalains found in beet have been shown to trigger GST activity and to aid in the elimination of toxins that require glutathione for excretion. On top of this, beets are a good source of the fibre pectin, which promotes regularity and helps with the excretion of unwanted substances. So beets are an excellent support for the detoxifying processes of the liver.

WHEN YOU EAT BEET Consumption of beets can cause your urine to become red or pink in colour. This condition, called “beeturia”, is not considered harmful. It’s also possible for beet consumption to bring a red colour to your bowel movements as well, although this outcome tends to be more common in children than adults. The production of a reddish colour in the stool due to beets is not considered harmful. However, you need to be sure that the reddening of the stool is caused by the pigments found in beets and not by the presence of fresh or dried blood. If you experience reddening of the stool and have not consumed beets in the last 24–48 hours, see your healthcare professional to check it out. In all, beets are a great healing food. Given the actions of beets to boost exercise combined with its antioxidant, heart, brain, detoxification, and liver supportive effects, some daily beet consumption should make you ... well, hard to beet.

Liver health and detoxification Beetroot has a long reputation as a support for the liver. Your liver is vital in what is colloquially called “detoxifying” your body, which amounts to breaking down substances that need to be removed. The betalain pigments present in beets have repeatedly been shown to support activity in the body’s phase 2 detoxification process. This process neutralises the toxins and makes them sufficiently water-soluble for excretion in the urine. One critical phase 2 detoxification process involves the enzyme glutathione-S-transferase (GST).

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All about oil Confused about which oils are good, which are bad, which to eat cold and which to cook with? Here, we share the current understanding on healthy oil usage. WORDS / DANIELLE KIRK

WHAT ARE OILS? At a chemical level, edible fats and oils are all lipids. Fats like butter or lard are solid at room temperature, while oils are liquid. Lipids are made up of molecules called “triglycerides”, which consist of two types of building blocks: a glycerol molecule and three fatty acid molecules. The fatty acids are the key parts, as they determine a lipid’s properties. They differ in length and the number of “double bonds” (two pairs of electrons shared between two atoms)

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WHY DOES CHEMISTRY MATTER? WHICH OILS ARE HEALTHIEST? Our aim in this article is really to look at cooking with oils but, very briefly, in terms of health you should look to consume a balance of good-quality mono-unsaturated fats and polyunsaturated fats in moderate quantities. Omega-3 fats are also health promoting. Avoid excessive intake of omega-6 fats. A little saturated fat is fine, as long as it’s not excessive and, in fact, when in the form of mediumchain fatty acids from coconut, for instance, can actually be good for you. they contain and are organised into three categories: • Saturated fats, which have no double bonds. Mainly found in animal products such as meat and dairy, as well as some plant fats such as cocoa butter, palm oil and coconut oil. • Mono-unsaturated fats, which have one double bond. Olive oil, most nuts and nut oils, canola oil, avocados and avocado oil are all rich in monounsaturated fats. • Polyunsaturated fats, which have two or more double bonds. Divided into two main groups, omega-3s and omega6s, they are common in foods such as seafood, eggs and walnuts (omega-3s) and nut, sunflower and sesame oils (omega-6s). All fats contain both saturated and unsaturated fatty acids, but oils are largely unsaturated as they’re mostly liquid at room temperature.

A fat’s chemical structure determines how stable it is, or how fast it breaks down — spoils, goes rancid or, in scientific terms, becomes oxidised. A fat’s stability affects how it acts both in your body and on the stovetop, as we’ll see later. All fats go rancid but the speed at which that happens depends on things like exposure to air, light and heat. Oils spoil more readily because they contain more unsaturated fatty acidst, which have more double bonds. Polyunsaturated fats oxidise most easily, monounsaturated fats slightly less so, and saturated fats the least. Oxidised oils smell and taste less pleasant than fresh ones and are lower in nutritional value. Research shows they can also create free radicals in the body, which promote ageing and weaken immunity. In animals, oxidised oils have been shown to lead to neurological disorders, inflammation and an increased risk of diabetes and cardiovascular disease. To protect oil against rancidity, manufacturers can seal it in air-tight, dark bottles and refrigerate it, add antioxidants to delay oxidation or partially hydrogenate it. Of these, the third option is the worst. Partial hydrogenation artificially hardens polyunsaturated oil by adding hydrogen atoms, making it less likely to spoil and able to withstand repeated heating without breaking down — attractive properties for makers of commercially fried or baked foods like donuts, pastries and cakes. The process also creates harmful trans fatty acids, which an analysis of 123 studies of dietary fat and cardiovascular health

Photography by Getty

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dible oils are fabulous, there’s no denying it. Sure, these energydense liquids have received a bad rap in recent decades, but they make food taste great, can help you feel full and form an important part of your diet — providing you make good choices. The oils you eat, like other fats, help provide body fat for insulation, protect your vital organs and hold them in place, keep your body’s cells and cell membranes functioning, provide energy and allow you to absorb the fat-soluble vitamins A, D, E and K from food. Among other benefits, they also help to strengthen your immune system, protect against chronic diseases, regulate your mood and keep your brain firing on all cylinders. Not all fats are created equal, though; and that goes for oils, too. Research shows there are “bad” oils for health as well as “good” ones, labels that depend on the oil’s chemical makeup, its origins and how it’s processed. So-called good oils can also turn bad if stored incorrectly or heated at temperatures that are too high. So which oils should you keep in your kitchen? Let’s take a look, starting with a foray into food science.

EATWELL OILS Oil Almond oil Avocado oil Avocado oil, virgin Butter Butter, clarified Canola oil, refined* Coconut oil, refined Coconut oil, unrefined Grapeseed oil Hazelnut oil Lard Macadamia oil Olive oil, virgin Olive oil, extra virgin Olive oil, extra light Pecan oil Pistachio oil Ricebran oil* Sesame oil, unrefined Walnut oil, refined Walnut oil, unrefined

Smoke points (°C) 221° 271° 205° 177° 252° 204° 205° 177° 252° 221° 190° 205° 215° 205° 243° 243° 121° 254° 177° 205° 160°

Maximum cooking temperature Medium–high High Medium Medium High Medium–high Medium–high Medium High Medium–high Medium Medium–high Medium–high Medium High High Low High Medium–low Medium–high Medium–low

Table adapted from the book Smart Fat by Jonny Bowden, CNS, and Steven Masley, MD * EatWell does not prefer these oils but has added them to the original table as they’re in common usage

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The best plant-based oils are those eaten as part of a whole food or extracted by cold pressing, a method that ensures the oil has maximum nutritional value and minimal oxidation.

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published in the British Medical Journal last year linked to coronary heart disease. The first option, on the other hand, is the most beneficial as it ensures that the oil arrives at your table in its freshest, most natural and nutritious state.

HOW ARE OILS MADE? Oils occur naturally within whole foods but, for cooking purposes, they must be extracted. There are several ways to do this. The best plant-based oils are those eaten as part of a whole food or extracted by cold pressing, a method that ensures the oil has maximum nutritional value and minimal oxidation. Raw olives, nuts and seeds are mechanically crushed or broken up, then spun in a centrifuge, giving oil that’s full-flavoured and aromatic. The purest of these oils are

filtered by letting the sediment settle before bottling. Such oils are called “cold-pressed” or “extra-virgin” oils. After pressing, some oils may be refined by chemical means to remove sediment more quickly. This process strips some flavour, aroma, colour and goodness from an oil. Oils produced in this way may be labelled “pure”, “light” or “virgin”. Other oils are obtained in more unnatural ways. Take vegetable oils, which are a blend of oils extracted from various seeds and legumes, known in the industry as “oilseeds”. Most common in Australia are canola, cottonseed and sunflower oils, with soybean, safflower, peanut and linseed oils making up the balance. Cold-pressed seed oils are available, but the typical extraction process in large-scale operations involves the application of heat and solvents. Seeds are heated to increase the efficiency of oil removal, broken up by grinding, flaking or rolling and pressed to expel the oil. The residual oil in the seed meal is removed with the aid of chemical solvents and may then be bleached and deodorised. Oils created this way are more oxidised and lower in nutrients than mechanically pressed oils. Note that some canola and soybean crops grown in Australia have been genetically engineered to be resistant

to herbicides, so not only are they GM foods but they are also sprayed with synthetic chemicals. So you may wish to choose an oil labelled GM-free.

WHICH OIL IS BEST FOR WHICH HEAT? All oils degrade with time, but heat speeds up the process — cooks take note. At an oil’s “smoke point”, it starts to break down to a gas. This releases acrolein, a chemical that gives burnt food its acrid flavour and aroma, as well as harmful substances that have been linked to cancer and age-related diseases such as Alzheimer’s. As a rule, the longer the fatty acid and the fewer the bonds, the greater the heat it can withstand before it starts to smoke. Recent research shows that heating polyunsaturated-fat-rich vegetable oils leads to the release of high concentrations of aldehydes, which have been linked to illnesses including cancer, heart disease and dementia. It’s best to choose unrefined polyunsaturated oils and to use them cold or at low temperatures. Mono-unsaturated-fat-rich oils can be used at higher heats, while saturated fats like ghee (clarified butter) and coconut oil are the most stable at higher heats. To reap the most flavour and health benefits from your oil when cooking, choose an oil matched to the temperature you’re using (see the table provided) and, if it starts smoking, throw it out, wipe your pan with a cloth or paper towel and start again.

5 TIPS FOR COOKING WITH OILS • Choose oils labelled “cold pressed” or “extra virgin”. While typically more expensive, the price reflects the oil’s quality. • Buy oil that’s as fresh as possible, comes packaged in a dark bottle and has preferably been stored in the refrigerated section. • Don’t buy oil in bulk. Use just a couple of oils at a time. This ensures you use them up before they go rancid. • Store oils in a dark, cool place and use them within a year. • Vary the oils you use to ensure you get the range of fatty acids you need to be healthy and enjoy your food.

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SPONSOR RECIPES LOTUS ORGANIC

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otus Organic White Teff Flour is made by grinding the grain to a fine powder. It is a source of fibre and has a mild, nutty taste. It can be used as a gluten-free flour in baking and cooking to make pancakes, shortbread or cakes.

GLUTEN-FREE TEFF BEEF BURGER RECIPE / LOTUS ORGANIC Serves: 8

Patties 1 brown onion, finely diced 1 tbsp Dijon mustard 1 tbsp garlic powder ½ tsp nutmeg 1 tsp Lotus Fine Sea Salt 1 tsp white pepper 500g organic beef mince 2 eggs, lightly whisked 1 tbsp chives, finely chopped 1 cup Lotus Organic White Teff Flour Oil, for frying 8 gluten-free buns 1 red onion, finely sliced, to serve Tomato relish, to serve Dijon mustard, to serve Ricotta cheese, to serve Mix together all patty ingredients, then divide mince into 8 even portions and shape each portion into a patty. Heat large frying pan over low– medium heat, add meat patties to pan and cook for 4 mins each side. Construct burger inside buns and serve. Blueberry Teff Muffins

BLUEBERRY TEFF MUFFINS RECIPE / LOTUS ORGANIC Serves: 12

1 tbsp Lotus Chia Flour ½ cup water 125mL rice-bran oil 1 cup coconut milk 2 cups Lotus Organic Buckwheat Flour 1 cup Lotus Organic White Teff Flour 2 tsp Lotus Gluten-free Baking Powder 1 tsp Lotus Bi-carb Soda ¼ tsp Lotus Fine Sea Salt

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1 tsp vanilla powder 1½ cups Lotus Organic Rapadura Sugar 1 cup fresh or frozen blueberries Preheat oven to 180ºC and line 12-pan muffin tray. Whisk together chia meal, water, oil and coconut milk. Sieve together buckwheat flour, teff flour, baking powder, bi-carb soda, salt, vanilla and sugar into wet mixture. Stir until just combined, then add blueberries. Mix well, then spoon mixture evenly into lined muffin pan and bake for 20 mins.

Gluten-free Teff Beef Burger

Teff Brownie

TEFF BROWNIE RECIPE / LOTUS ORGANIC Makes: 20 brownies

3 tbsp Lotus Chia Flour ½ cup water ¾ cup rice-bran oil 1 cup Lotus Organic White Teff Flour ½ cup Lotus Cacao Powder 1 tsp vanilla powder 1 tsp Gluten-free Baking Powder ½ tsp baking soda 1 tsp Lotus Xanthan Gum 1 cup Lotus Organic Rapadura Sugar ¼ tsp Lotus Fine Sea Salt ½ cup cacao nibs ½ cup dark chocolate morsels

Preheat oven to 170ºC. Mix together chia flour, water and oil. Then mix together rest of ingredients in bowl. Pour into greased brownie pan and bake for 25–30 mins. Brownie will be slightly soft in centre. Leave to cool before serving.

½ tbsp Gluten-free Baking Powder ⅛ tsp Lotus Fine Sea Salt ½ tsp vanilla 1 tsp Lotus Organic Matcha Powder 3 tbsp Lotus Organic Shredded Coconut 1 tbsp Lotus Organic Brown Rice Syrup 1 cup rice milk Maple syrup & yoghurt, to serve

MATCHA & COCONUT TEFF PANCAKES RECIPE / LOTUS ORGANIC

Combine all dry ingredients and whisk until combined. Pour in rice milk, then mix again. Heat pan on medium–low, then pour in one-sixth of pancake mix. Cook for 3 mins each side. Serve with maple syrup and yoghurt.

Serves: 6

1 tbsp Lotus Chia Flour ½ cup Lotus Organic White Teff Flour 1 tbsp Lotus Arrowroot Flour Matcha & Coconut Teff Pancakes

For more information visit lotus.com.au

KITCHEN GARDEN CELERY

Celery (Apium graveolens) — crisp delight Celery is difficult to grow but the crisp taste of fresh celery makes it worth the effort.

GROW YOUR CELERY When to plant: In cool and temperate regions, sow late winter to early spring, and again in late summer to early autumn. In frost-free subtropical zones, sow mid-autumn (April) to early spring (August). In the tropics, plant seed from April to July. Climate: Celery likes moderate conditions, not too hot and not too cold. It hates frost and extreme heat. Aspect/placement: Celery will thrive in full sun or part shade. Strong winds can damage and dry out plants, so choose a protected spot. Specific needs: Celery is a heavy feeder and also requires lots of water. Be sure to provide plenty of water during the entire growing season, especially during hot, dry weather. Celery needs to be fed regularly. Fortnightly applications of liquid seaweed and fish emulsion will keep the plants happy. Companion planting: Companion planting is not applicable for celery as plants need to be grown close together to encourage “blanching”. Although dark-green stems

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are highly nutritious they are also bitter and unpleasant and “blanching” helps keep them lighter. To blanch, about 2–3 weeks out from harvesting when plants are a decent size, tie the stalks loosely then wrap the stems with paper or plastic, leaving the leaves sticking out the top. Harvesting: Harvest 14 weeks from planting and collect the stalks from the outside in. You may begin harvesting when stalks are about 20cm tall. Celery can be kept in the garden for up to a month if soil is built up around it to maintain an ideal temperature.

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... 83–99 per cent of these antioxidants were retained in the celery even after 10 minutes of steaming.

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elery was cultivated in parts of Europe and the Mediterranean as early as 1000 BCE, and we have evidence of it being used as a medicinal plant in ancient Egypt. There is also evidence that ancient Greek athletes were awarded celery leaves to commemorate their successes. Today, around the world, celery is often served as a “major plate vegetable” rather than an additive to salads or soups. It’s not an easy plant to grow, but if you get it right you have a delicious and very healthy and versatile food to enjoy.

CELERY IN THE KITCHEN Keeping celery Eat your celery straight from the garden if you can, but if you need to refrigerate it for some reason, a week is the maximum amount of time your celery will keep. Some nutrients are stable in whole, refrigerated celery for longer than a week, but losses of phenolic antioxidants in celery accelerate rapidly after five days. You should also wait to chop up your celery until just before you are adding it to a salad or cooked dish rather than chop it up the night before and leave it stored in the refrigerator overnight. Celery should not be kept at room temperature for more than several hours. That’s because warm temperatures

will encourage its high water content to evaporate, causing the celery to have a tendency to wilt too quickly. If you have celery that has wilted, sprinkle it with a little water and place it in the refrigerator for several hours to help it regain some of its crispness. Cooking with celery Celery makes a great raw snack, but you can also cook with it. If you are planning to steam vegetables as part of your meal, you can include celery without having to worry about excessive loss of its antioxidants. One study compared the impact of steaming (10 minutes) to boiling (10 minutes) to blanching (threeminute submersion in boiling water) on the total phenolic antioxidant nutrients in celery. Boiling and blanching resulted in substantial loss of these antioxidants, by up to 41 per cent. However, 83–99 per cent of these antioxidants were retained in the celery even after 10 minutes of steaming. To clean celery, cut off the base and leaves, then wash the leaves and stalks under running water. Cut the stalks into pieces of desired length. If the outside of the celery stalk has fibrous strings, just remove them by making a thin cut into one end of the stalk and peeling away the fibres. Be sure to use the leaves as they contain lots of vitamin C, calcium and potassium, but use them within a day or two as they don’t store very well. There’s so much you can do with your celery: add chopped celery to your favourite salad recipe, use celery stalks as dipping sticks, use celery leaves in salads, add chopped celery to your favourite stirfry, give your juice a tang by adding celery to it, or add leaves and stalks to soups, stews and casseroles.

Photography by Getty

WORDS / TERRY ROBSON

FOOD PROFILE MACADAMIAS

Macadamias — health nuts To know a food is, usually, to love a food and in our Food Profile we get intimate with some of our favourite foods. In this issue we become matey with macadamias. WORDS / TERRY ROBSON

It wasn’t long before the nuts were appropriated as Hawaiian nuts and the Hawaiians commercialised the industry in the 1920s from wild macadamia tree seeds sourced from south-east Queensland rainforests. Hawaiian varieties became the cultivars of the Australian and global industries, leading the world industry until the 1980s. Since then, Australia has become the world’s largest producer of macadamia nuts. The local industry currently employs about 5000 people, produces 40,000 tonnes of nuts and directly contributes more than $150 million to the Australian economy each year.

WILD MACADAMIAS

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acadamias (Macadamia integrifolia) are rainforest understorey trees that will grow happily in either light shade or full sun. It can take 10–15 years before a macadamia tree reaches maturity, with the trees growing to heights of 12–15 metres and having shiny, dark-green leaves. Macadamia nuts are encased in a leathery, green husk that splits open as the nut matures. Harvest comes when they fall from the tree, which is when the husk is removed and the nuts are dried. The shell can then be removed using a nutcracker. A handful of these nuts makes a crunchy snack, but they’re also great in biscuits, breads, pastries, fruit salads and garden salads. The best thing about macadamias is they are wonderfully healthy.

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In macadamias ... about 60 per cent of the fat is the healthy monounsaturated fatty acid oleic acid, the same fatty acid found in olive oil.

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NUTS FOR YOUR HEART It might surprise you to think of macadamias as healthy when you consider they are about 70 per cent fat. The key is that macadamias contain the right fat. In macadamias the fat contains around 14 per cent saturated fat but about 60 per cent of the fat is the healthy mono-unsaturated fatty acid

oleic acid, the same fatty acid found in olive oil. Additionally, macadamias contain antioxidants, vitamin B1, magnesium and manganese. Studies tell us macadamia nuts lower the risk of cardiovascular disease by beneficially impacting on blood fats, lowering systolic blood pressure and increasing good HDL cholesterol. Macadamias also reduce risk factors for metabolic syndrome such as abdominal obesity, high blood pressure and high fasting blood glucose.

THE AUSTRALIAN NUT Macadamias are native to Australia. The indigenous people of eastern Australia have eaten them for thousands of years and knew them by names such as gyndl, jindilli and boombera. They ate the nuts, made flour out of them and used the oil for medicinal purposes. Europeans called macadamias Queensland nuts, Mullumbimby nuts, bush nuts, maroochi nut, bauple (or bopple) nut, and kindal kindal, but the genus was named macadamia after John Macadam, who worked with botanist Ferdinand von Mueller, who first described them for science in 1857. They had been without a scientific name since they were discovered by explorer Allan Cunningham in 1828. The earliest attempts to farm macadamias date from the 1870s at Rous Mill near Lismore. However, the fledgling Australian industry failed to develop through lack of knowledge, native insect pests and fire. Then, in the 1890s, the trees were planted in Hawaii as windbreaks for sugarcane.

Macadamias originated in the rainforests on the East Coast of Australia, the only country in the world where they naturally grow in the wild. There are four species of macadamia found in small, mostly isolated rainforest pockets from Lismore in the south to north of Bundaberg. They generally grow in areas where annual rainfall is above 1000mm at elevations up to 700m above sea level. Macadamias occur in various rainforest types, ranging from rich complex rainforests growing on fertile volcanic soil or alluvium to simple dry rainforest types growing on rocky scree slopes. Unfortunately, much of this rainforest has been cleared for agriculture and it’s now highly fragmented, prone to invasion by weeds, trampling by cattle and, in drier areas, is vulnerable to fire. All four species of macadamia are listed as threatened under Queensland, New South Wales and commonwealth legislation and are listed in the International Union for the Conservation of Nature and Natural Resources (IUCN) 1997 Red List of Threatened Plants. The loss of macadamia rainforest habitats has put at risk the many other native plant and animal species that share these habitats, including Coxen’s Fig-parrot, Spotted-tailed Quoll, Giant Barred Frog, Richmond Birdwing Butterfly and many plant species. Conserving our wild macadamias will help save native species and play an important role in supporting the macadamia industry as the genetic diversity found among wild plants could help the industry adapt to changes in weather patterns, emerging pests and possible diseases.

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SPONSOR RECIPES WELL NATURALLY

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ell Naturally No Sugar Added Chocolate Melts are the perfect ingredient for creating amazing treats and desserts. Made with 70 per cent cocoa and sweetened with stevia, these chocolate melts are packed with antioxidants and have zero calories, making them a delicious and healthier choice.

Choc Hazel-Walnut Brownie Bites

CHOC HAZEL-WALNUT BROWNIE BITES RECIPE / HAYLEY CAVICCHIOLO @ NOURISHEDHABITS The real question regarding these little balls of bliss is whether you really want to share or whether you’d rather keep them all to yourself. Remember: Sharing is caring. Makes: 25–30 brownies

1 cup dry-roasted hazelnuts, skins removed, plus extra for coating ½ cup walnuts ⅓ cup raw cacao powder 2 tbsp organic coconut flour 1 cup medjool dates, pitted ½ cup Well Naturally Melts, melted together with 1 tsp virgin coconut oil Using food processor, pulse hazelnuts and walnuts to fine crumbs. Add cacao powder and coconut flour, mixing well to combine. Add dates and melted chocolate/ coconut oil mix, and process until mixture comes together to form a large ball. Roll into evenly sized balls and coat in crushed hazelnuts. Tip: As a decadent twist, half-dip bites in melted Well Naturally Chocolate before coating in nuts, and place in fridge to set.

CHOCOLATE-DRIZZLED COCONUT MACAROONS RECIPE / HAYLEY CAVICCHIOLO @ NOURISHEDHABITS Chewy and sweet, these luscious biscuits are the perfect balance of coconut and chocolate. They are very moreish, so be sure to share them with those in need of an afternoon pick-me-up. Makes: 10–12 macaroons

Place two-thirds of chocolate into glass bowl and reserve one-third for later use. With wooden spoon, gently stir chocolate as it melts. Place cooking thermometer into chocolate and melt chocolate to 45°C. Remove bowl from heat and place on benchtop. Add remaining one-third of chocolate to melted chocolate mixture and stir constantly with wooden spoon until chocolate’s temperature comes down to 32°C and chocolate has melted. You should have glossy, melted chocolate ready for decorating. Line baking tray with baking paper and pour chocolate mixture onto paper. Move tray from side to side to ensure chocolate covers base of tray evenly. Sprinkle chocolate with nuts and cranberries and place in fridge to set. This should take no more than 30 mins. For more information visit wellnaturally.com.au

Chocolate-Drizzled Coconut Macaroons

2 large eggs, whites only ¼ tsp coconut extract 2 tbsp Natvia 2 cups shredded coconut ½ cup Well Naturally Dark Chocolate Melts Preheat oven to 180°C. Using electric mixer, beat egg whites for 3–5 mins, or until stiff peaks form. Add coconut extract and Natvia, then fold in coconut. Line biscuit tray with baking paper and, using melon baller, or small ice-cream scoop, place scoopfuls of mixture on tray. Bake macaroons for 15–20 mins or until they turn a lovely golden-brown all over. Remove from oven and allow to cool on wire rack. Melt chocolate as per package instructions and drizzle over macaroons, allowing them to set before serving.

CHOCOLATE BARK RECIPE / TANYA BARTOLINI Present these delicious chocolate treats to friends as an impressive, handmade gift, serve as an accompaniment to coffee at the conclusion of a dinner party, or simply embellish with your favourite nuts and fruits and indulge yourself. Serves: 4

250g Well Naturally Sugar Free Dark Chocolate Melts 50g nuts of choice — almonds, walnuts, pistachios, pecans 50g dried cranberries Fill saucepan with water to one-third full. Place saucepan over medium heat and bring to simmer, not boiling. To make a double boiler, take a glass bowl and rest over saucepan, ensuring that bowl does not touch the water.

Chocolate Bark

Organic matters “Organic” is not just a food buzzword. There’s evidence that it’s not only better for you but also a viable part of our farming future. WORDS / TERRY ROBSON

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... a report from the French Agency for Food Safety found that organic plant products are more nutrient dense, have higher mineral content and contain more polyphenols than nonorganic plant products.

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Over the past few years, the organics industry has maintained an average worldwide growth rate of around 20–30 per cent annually, about 10 times that of conventionally grown food. In some sectors such as dairy, demand is outstripping supply. Having been tucked away on the fringes for decades, organics is entering the mainstream, but is the organic buzz based on substance or will the bubble burst?

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THE ORGANIC DIFFERENCE Organic farming is a form of agriculture whereby chemical pesticides and artificial fertilisers are prohibited and interventions such as genetic engineering (GE) and irradiation are excluded. In organic animal husbandry, no antibiotics or growth hormones can be used. By contrast, modern industrialised agriculture is based on very simplified ecosystems. They require large inputs of potential pollutants, including pesticides and synthetic fertilisers, to control pests and diseases and provide adequate nutrition for plants and animals. In organic agriculture, not only are synthetic inputs banned, but organic practices also focus on stimulating the biological processes in the soil so that deterioration of the soil is actually reversed. Since synthetic inputs are banned, other methods are used to manage nutrient and pest issues. Organic soil management practices include crop rotations, application of natural soil fortifiers (rock dust, manure, crop residues, household waste, compost, etc) and appropriate soil tillage. Pest, disease and weed management practices include crop rotation, crop breeding for resistance, manipulation of pH and soil moisture (with irrigation or soil surface management), manipulation of planting dates, use of appropriate plant varieties, biological control methods (encouraging natural enemies of pests), trapping insects or using biological pesticides in which the active ingredient is shortlasting and may be produced locally.

This is how an organic plant is grown. “Organic” is a shortcut label telling us that the person growing the food cares about the food, the people who will consume the food and the planet. As organics have grown in popularity, the term “organic” has been co-opted into some places where it really doesn’t belong, just for the marketing buzz it offers. There are also occasions when a food can be grown with utmost care for sustainability and still not meet the standards for organic certification. So, while there are exceptions, and consumers still need to take some personal responsibility in assessing where food comes from, “organic” is a sign of food produced with what we might call love. It all sounds lovely, heart-warming and sustainable, but what is the difference between an organic food or plant and its conventional counterpart? Is there any advantage in the end product of organic farming?

PROOF OF THE PUDDING Monitoring programs in Australia, in line with other Western countries, show that around one in three food items tested has detectable pesticide traces. Although organic food can never be 100 per cent free from these chemicals due to occasional spray drift from nearby farms, a 2003 study for Victoria’s Department of Primary Industries showed that the state’s organic produce is virtually chemical-free. Conventional agriculture relies heavily on fertiliser inputs, which result in faster, more lush growth with a

Photography by Istock

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ookeepers at Copenhagen Zoo have noticed that if the chimpanzees and tapirs are offered both organic and conventionally grown bananas, they will always choose the organic fruit. While the chimps always eat the organic bananas together with the skin, if forced to settle for a conventionally grown banana they will ensure that it’s peeled first. Perhaps the chimps and tapirs instinctively know something we are just beginning to learn.

EATWELL ORGANIC FOOD acids myristic and palmitic acids. Organic milk also contains higher levels of fat-soluble vitamins (vitamin E and carotenoids) as well as 40 per cent more conjugated linoleic acid (CLA), which has been associated with lowering body-fat levels. The more desirable fat profiled in organic milk and meat was closely associated with outdoor grazing and low concentrate feeding of the cattle, as prescribed by organic farming standards.

CAN ORGANICS FEED US? It’s clear if you read the scientific literature, and if you apply a bit of common sense, that organic and ethically produced food is better for you. Nevertheless, those who oppose it will claim that organic farming may be a useful niche activity for the middle class, but it is not a way to feed the world into the future. These arguments suggest that organic agriculture is inefficient as it requires more land to yield the same amount of food. This argument has been addressed in a 2016 report from researchers at Washington State University (published in the journal Nature Plants). The report involved an analysis of hundreds of published studies from the past 40 years that compare organic to conventional farming. The conclusion of the researchers is that organic farming can produce sufficient yields, be profitable for farmers, enhance the environment and be safer for farmers. In detail, the researchers found that in drought conditions, which are expected to increase with climate change, organic farms have the potential to produce high yields because of the greater capacity of organically farmed soil to hold water. However, the researchers point out that even when yields are lower, organic farming can still be profitable for farmers as consumers are willing to pay more and that can allow organic farmers to continue to support the ecosystem. Many studies in the review indicated that organic farms store more soil carbon, have better soil quality, reduce soil erosion, produce less pollution of soil and water, and lower greenhouse gas emissions. According to the review, organic farming also creates greater diversity of plants, animals, insects and microbes. Among the benefits

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... organic farms store more soil carbon, have better soil quality, reduce soil erosion, produce less pollution of soil and water, and lower greenhouse gas emissions.

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Crops grown in organic fields, where soil fertility is built up by traditional practices, have more dry matter. Micro-organisms that are killed off by chemical applications thrive under organic regimes where they help to break down the soil, making more nutrients available to plants. As a result, while conventional crops generally possess sufficient levels of the basic nutrients required for crop growth, they often lack trace minerals such as zinc, selenium, manganese, copper and molybdenum, which are important for the maintenance of human health. An EU research program investigating tomatoes, apples and peaches found higher levels of the antioxidants vitamin C, polyphenols, beta-carotene and flavonoids in organically produced food than in conventionally produced food. In 2008 a report from the French Agency for Food Safety found that organic plant products are more nutrient dense, have higher mineral content and contain more polyphenols than non-organic plant products. At a farm in Marysville, California, a team from the University of California arranged for two kiwifruit crops, one organic and the other conventional, to be grown on adjacent plots. In addition to 17 per cent higher polyphenols and 14 per cent higher levels of vitamin C, increased levels of minerals such as potassium and calcium were also observed in the organic plot. In 2016 a paper was published by researchers from Newcastle University (UK) who examined 196 previous studies on milk and 67 studies on meat. The studies drew on data from around the world and the aggregated findings were significant. We know that omega-3 fats are important for nervous system development, immune function and to reduce heart disease risk. The results of this study showed that organic milk contained significantly more omega-3 fat than conventionally produced milk. Half a litre of organic full-fat milk contains about 39mg of omega-3 (that’s 16 per cent of the daily requirement), whereas conventionally raised milk contains about 25mg of omega-3 (about 11 per cent of the RDI). On top of that, organic meat had lower levels of the saturated fatty

of biodiversity are improved natural processes like pollination and enhanced capacity of farms to adapt to changing climatic conditions. The authors of this study don’t advocate organic farming as the only way to produce food for the future. However, they do conclude that the way forward is a blend of organic farming, agroforestry, integrated farming, conservation agriculture and mixed crop/livestock farming. There are still hurdles to this picture of future farming, such as difficulties with organic certification and lack of related infrastructure, but whatever the hurdles are, they are worth overcoming.

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EatWell WHAT’S ON

What’s On WHAT’S COMING UP FOR YOU MAY 1–JUNE 30, HUNTER VALLEY, NSW Great news, food lovers. The Hunter Valley Wine Festival will be spanning over a two-month period this year, giving us even more time to enjoy everything this wonderful event has to offer. The annual event celebrates the region’s rich, diverse wine and food culture with a series of fantastic activities throughout May and June. With the opportunity to wine and dine with the region’s most talented cheese and wine makers, chefs, farmers and growers, you’ll gain insider knowledge and take home inspiration. Fine-tune your culinary sills with an interactive cooking class or curl up beside an open wood fire with a glass of fine red and a gourmet cheese platter. Whatever you desire, pencil the Hunter Valley Wine Festival in your diary! winecountry.com.au

MAY 17–22, MYRTLEFORD, VIC La Fiera Italian Festival is back and more brightly coloured, beautiful and bigger than ever! See live cooking demonstrations by well-known chefs, enjoy a fabulous feast of traditional Italian food and wine from the Trentino region of northern Italy, learn how to throw the perfect pizza dough and tour the local boutique wineries that are not usually open to the public. Plus, forage for wild mushrooms, participate in a grape stomping competition and enjoy fine art and vintage Italian car displays. There will also be soccer matches and a bocce competition to watch, making La Fiera Italian Festival a true Italian culture immersion not to be missed. lafiera.com.au

JUNE 4, FRASER COAST, QLD South Australia’s Clare Valley Gourmet Weekend celebrates the region’s delicious food and award-winning wine set against a backdrop of stunning views. Unlike anything of its kind, the highly anticipated event showcases 25 restaurants and wineries, fresh seasonal produce and new and old vintage wines. Treat yourself to this beautiful event and discover why Clare Valley is one of Australia’s premier wine regions. Experience first-hand what makes this weekend so special, meet the winemakers and partake in a jam-packed program of fun and wonderful events! clarevalley.com.au

Held in the stunning location of Maryborough, Relish Festival is a gourmet food experience of exquisite flavour, colour and quality. The Fraser Coast has a wonderful range of fresh produce such as mouth-watering Hervey Bay scallops and Fraser Island prawns; it’s at Relish Festival that you can try them all, plus locally made gourmet treats and premium wine. Relish aims to connect local growers and producers with the coast’s local restaurants and cafes and introduce the residents and visitors to the region’s exceptionally delicious produce. Catch live cooking demonstrations, a historic steam engine filled with sweets and beers and a heritage-listed cellar where you’ll find old rum barrels that date back to the 1860s. relishfrasercoast.com.au/festival

Give us FOODBACK We 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 [email protected]

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Photography by Getty

MAY 13–16, CLARE VALLEY, SA

Wholefood secrets for glowing skin Forget expensive lotions and skin creams. The way to beautiful skin is through the food you eat.

SKIN FUNCTIONS Skin has several functions in the body. First, it’s protection for your body: from the environment, dehydration, the sun, physical injury and from bacteria. Your skin plays a major role in the way you sense your surroundings, with nerves in the skin sending information to the brain about touch, pain, pressure and temperature. It’s also a major site of absorption for the body, which can work both with and against you given your environment and the products you may use on your skin. Skin regulates your temperature via sweating and blood vessel and capillary dilation and constriction. It also excretes waste products and is involved in the regulation of your immune system. Conversion of vitamin D happens in your skin and the skin also acts as storage for fat, glucose, water, salt and other vitamins. Who knew that the skin did all this and wasn’t just a big bag to stop your veins from falling out onto the floor? So in light of this, what wonderful wholefoods are best to feed and protect your largest organ?

SKIN FOODS Healthy skin, and hair for that matter, needs a huge amount of nutrients and healthy fats to grow and function. A wholefoods diet with lots of water is a great general recommendation, but there are certain key players that will give you more bang for your skin-nourishing buck, and I’m not just talking salmon and blueberries. Healthy skin starts with a healthy gut, so get ready to prepare some gut-loving goodness.

Fermented foods You know how wonderful fermented foods are for your gut health, but did you know they are also hugely beneficial for your skin and hair? Fermented foods and drinks such as sauerkraut, kimchi, kefir and kombucha contain lactic acid. Lactic acid is a natural form of alpha hydroxy acid (AHA), a popular ingredient in anti-wrinkle treatments. AHA promotes collagen formation and the production of skin cells, and helps reduce the signs of ageing. Milk kefir has been shown to reduce certain metabolites of unhealthy gut bacteria that can disturb the way that skin cells divide and cause skin dryness. Looking at the broader picture, a healthy gut with a lovely balance of good bacteria is the ultimate goal. Although probiotics are a welcome and vital tool on your journey to optimal gut health, eating and drinking fermented foods and drinks gives you access to a wider range of bacteria than those that may be packaged in a particular product. It’s also much more cost-effective. Plus, you have the additional benefits of consuming ferments as a wholefood, including increased digestive function and improved vitamin absorption. In talking about specific strains, though, one study from 2013 reports that supplementation with the Lactobacillus reuteri strain of bacteria resulted in an increase in hair growth and shine, in skin thickness and a general healthy glow. The probiotics seemed to increase the sebumproducing cells, preventing the skin and hair from drying out. Also, two particular strains of bacteria — L. rhamnosus FTDC 8313 and L. gasseri FTDC 8131 — are capable of producing hyaluronic acid. Often marketed as part of skincare creams, its effects include wound healing and tissue repair of the skin, maintenance of skin elasticity and correct cell proliferation. There is more, however, to great skin than bacteria. Bitter greens Bitter greens such as nettle, dandelion greens, rocket, endive and mustard greens are all beautiful digestive aids. Packed with chlorophyll and antioxidants,

bitter greens stimulate saliva, hydrochloric acid and bile flow via the taste receptors on the tongue. This supercharges the whole upper digestive system, priming your body for digestion and improving the assimilation of nutrients. This in turn is fabulous for your skin, nourishing from the inside out. Although they don’t have the bitter digestive quality, green herbs are also magical for the skin with their huge dose of chlorophyll and antioxidants.

Probioti emed to increase sebumproducing cells, preventing the skin and hair from drying out.

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our skin is a living reflection of your inner health. If you’re stressed, tired or have gone a little crazy on the caffeine and refined foods, your skin can often look dull, dry, irritated or blemished. Skincare companies promote an endless array of products full of promises to attempt to fix issues from the outside, but slapping products on the outside can only take you so far. Nourishing your skin from the inside out is the way to go.

From salmon to avocado To finish off, there are a few other foods that make it on to the skin-lovers’ list. Foods high in healthy fats like olive oil, salmon, sardines, fresh nuts and seeds are brilliant for reducing inflammation and can help reduce inflammatory skin conditions. Avocados are beautiful for the skin, bringing healthy fats, but also vitamin C and vitamin E. They are also wonderfully high in fibre, keeping the digestion moving and happy, which is essential for clear skin. Hopefully, you have found some fresh ideas for nourishing your skin. I don’t mean to say that what you put on your skin is not important, but showing it love from the inside will give you that deep glow. Meg is a practising naturopath, cook, mother, writer, health advocate and passionate wholefood enthusiast based in Melbourne.

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Food Source PRODUCTS & SERVICES FROM OUR ADVERTISERS

LOTUS ORGANIC ACAI POWDER Lotus Organic Acai Powder is a superfood from the Amazon rainforest. Gluten free and packed full of antioxidants, it can be mixed in water or juice or added to a smoothie, baking or cooking recipe. W: lotus.com.au

THAT’S AMORE CHOOSE That’s Amore Cheese’s Ricotta Delicata has a fine, smooth texture with a delicate flavour suitable for both sweet and savoury dishes. Because of the use of whey produced during the cheese-making process it has a low fat content yet maintains its creaminess. Perfect for tarts, cakes, cannoli filling, dips or simply stirred through your favourite pasta at the last minute — and kids love it! W: thatsamorecheese.com.au

GLOBAL ORGANICS EGG FREE MAYONNAISE Global Organics Egg Free Mayonnaise is certified organic and sweetened with agave syrup. Vegan friendly, it can be used on its own or added to marinades or dressings for a rich and creamy flavour. W: globalorganics.com.au

DURU BULGUR Duru Bulgur is made from 100 per cent hard durum wheat that’s steamed, dried and ground into grains in a special stone mill. Duru Bulgur can be used as a healthy alternative to pasta, rice or couscous in your favourite recipes for soup or salads, or as a side dish. W: durubulgur.com.au

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SOUTHERN CROSS POTTERY WATER FILTER Southern Cross Pottery is an Australian company that manufactures handmade stoneware water purifiers, which remove most impurities, including fluoride. The purifiers come in various sizes and over 30 colours; the water is filtered without the use of electricity or plumbing and is cooled naturally. W: southerncrosspottery.com.au

EatWell FOOD SOURCE

MORLIFE Morlife Quinoa Risottos are made for busy people who take nutrition seriously. It’s not easy to prepare nutritious glutenfree meals when time poor. However, it’s now easier than ever! They are high in fibre and contain essential minerals, vitamins, fatty acids and omega-3s. Available in Spiced Pumpkin, Mediterranean Tomato and Herb, and Oriental Ginger and Teriyaki flavours. W: morlife.com

SAFCOL Safcol is the first tuna brand available in major retailers to commit to a range of pole-and-line-caught skipjack tuna, the most sustainable tuna available, caught in the most sustainable way. Safcol Pole and Line tuna is acknowledged by Greenpeace for their world gold standard in tuna sustainability. Safcol is the seafood expert leading change in the Australian tuna market, protecting the oceans for future generations. W: safcol.com.au

SUNWARRIOR Sunwarrior is one of the fastest-growing healthconscious, superfood companies. Sunwarrior is committed to making the best plant-based proteins and natural supplements. Their mission to Illuminate Body, Mind, and Planet drives all they do. “It’s simply who we are.” W: sunwarrior.com.au

WILD OLIVE ORGANIC SHIRAZ LEDA NUTRITION Leda makes entertaining a pure pleasure with Minton and Choculence crème-filled biscuits, smothered in their own dairyfree real chocolate. Enjoy a Minton, an elegant smooth mint crème filling topped on a chocolate biscuit or Choculence, a sandwich-style biscuit filled with a luxurious chocolate crème. These delicious products are created using premium-quality ingredients without the use of palm oil or added preservatives. W: ledanutrition.com

Olive groves were first planted throughout McLaren Vale’s rolling hills and stunning vineyards over 100 years ago. Certified organic grape-growing and winemaking practices, minimal inputs and no artificial herbicides or pesticides ensure the healthiest vines and grapes and the purest, natural expression in the wine. The Angove Wild Olive Shiraz is a testament to the benefits of organic grape growing, with increased biodiversity in the vineyard contributing to the quality of fruit. Wild Olive Shiraz is further reinforcement to the Angove family’s commitment to sustainable viticulture. W: angove.com.au

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EatWell FOOD SOURCE

PIC’S PEANUT BUTTER Pic’s Peanut Butter uses the best peanuts in the world: hi-oleic runners from Australia. Freshly roasted and with no added weird stuff, Pic’s tastes glorious, like peanut butter should. Enjoy straight off the spoon or try one of the recipes on page 46. W: picspeanutbutter.com

AMAZONIA Amazonia’s team of nutrition and health experts have created the Immunity Plan to naturally support and strengthen your body’s immune system. These recipes feature the Raw Prebiotic Vitamin C and Raw Immune, which are keystones of the program. The full e-book is available as a free download on the website listed below. W: amazonia.com.au

BUDERIM GINGER Gone are the days of hard-to-open packages and spilt snacks! Buderim Ginger has just introduced new packaging for its popular snacking and cooking product: Naked Ginger. These smooth and velvety ginger pieces are now available in an easyto-open and resealable stand-up 200g pouch. W: buderimginger.com

OUTBACK SPIRIT

LOTUS ORGANIC WHITE TEFF FLOUR Lotus Organic White Teff Flour is made by grinding the grain to a fine powder. It is a source of fibre and has a mild, nutty taste. It can be used as a gluten-free flour in baking and cooking to make pancakes, shortbread or cakes. W: lotus.com.au

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Outback Spirit products feature Australian native ingredients that have been ethically harvested or cultivated in Australia’s pristine wilderness regions. Using wild, natural ingredients sourced from the tropical rainforests of Cape York, the vast arid deserts of Central Australia and the sub-alpine regions of Victoria, SA and Tasmania, these gluten-free chutneys, sauces, dressings, herbs and seasonings will brighten every dish. W: outbackspirit. com.au

EatWell FOOD SOURCE

NORBU You don’t have to sacrifice the foods you love in the pursuit of health. With Norbu, skipping sugar couldn’t be easier! Made from monk fruit and other fruit nectars, Norbu tastes amazing and has virtually no calories. Norbu is your sweet secret to wellness. W: norbusweetener.com.au

MAD MILLIE Mad Millie offers all the specialised equipment, ingredients and knowhow to make great gourmet artisan foods at home with easy-to-use kits. A no-knead sourdough kit and a European-style butter-making kit are just a couple from the range and fit perfectly together! W: madmillie.com

COFFEX COFFEE Coffex award-winning coffee is a blend of high-altitude-grown beans, which are Fairtrade and certified organic. Specially roasted and blended to produce a smooth, medium-bodied espresso, fairness never tasted so good. W: coffex.com.au

WELL NATURALLY Well Naturally No Sugar Added Dark Chocolate Melts are the perfect ingredient for creating amazing treats and desserts. Made with 70 per cent cocoa and sweetened with stevia, these chocolate melts are packed with antioxidants and have zero calories, making them a delicious and healthier choice. W: wellnaturally.com.au

MADURA TEA Madura tea is more than just a cuppa! Tea is as much a cooking ingredient as a delicious drink on its own. Using tea direct from Madura’s eco-sensitive Australian tea estate, you can discover the versatility of Madura with their delicious recipes on page 28. W: maduratea.com.au

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EatWell WHAT’S ON

Index A

cai vitamin C bowl, 59 Apple-cider vinegar, caramelised, 48 Apricot & macadamia granola, 48 Asparagus pita pizza, 34 red pepper & black bean stirfry, 16 Avocado baked, with egg & kasundi, 52 creamy dressing, 36 guacamole, 66, 70 raw cacao mousse, 98 aba ghanoush, 83 Baked beans, spicy Mexican, 68 Banana & fig pancakes, 51 banoffee pie with chia & oats, 56 ice-cream spider, 97 Beans & rice burritos, 66 and bush tomato sausage casserole, 45 enchiladas, 74 spicy Mexican baked, 68 Beef burger, gluten-free teff, 116 hot bowl, 47 stirfried ginger, 18 Beetroot choc biscuits, 95 chocolate brownies, sugarfree, 86 pasta, 33 Beverages cherry garcia, 42 chocolate monkey, 42 chocolate thickshake, 56 horchata, 72 hot chocolate Mexican style, 71 papaya thick shake, 58 salted caramel milkshake, 60 soothing vitamin c ginger tonic, 59 tropical paradise, 42 Biscotti, peanut butter, 46 Biscuits choc beetroot, 95 chocolate-drizzled coconut macaroons, 120 chunky chocolate chip cookies, 87 nut butter, 81 peanut butter biscotti, 46 Black noodle stirfry, 17 Blueberry teff muffins, 116 Bocconcini caprese skewers, 93 Bread fruit loaf sourdough, 106 original sourdough, 106 Brown rice & vegies, chilli & lime stirfried, 26 healthy fried, 20 horchata, 72 stirfried, 18 Brownies choc hazel-walnut bites, 120 choculence, 77 coconut flour, 95 raw fudge, 96 sugar-free whole beet chocolate, 86 teff, 117

B

130 | EatWell

Buckwheat noodle gingery stirfry, 24 Bulgur with chicken, 90 dessert with marmalade, 90 hazelnut & asparagus salad with coriander prawns, 91 salad with rocket, 91 Burger, gluten-free teff beef, 116 Burrata, 92 Burritos bean & rice, 66 coconut lime chicken, with Pic’s sauce, 46 Bush tomato sausage & bean casserole, 45 Butter, cultured, 107 acao & orange cake, 97 almond smoothie, 98 mousse, 98 Caciocavallo, 93 Cake. see also Slice cacao & orange, 97 Cam o’mile gets toasty with the French, 29 Cannoli, 92 Caprese skewers, 93 Caramelised ACV, 48 Cashew creamy yoghurt, 85 sour cream, 66 Chai crème brûlée, 54 pancakes, 28 Cheese caprese skewers, 93 goat’s cheese & fig on corn thins, 111 hanged caciocavallo, 93 holy cannoli, 92 madly burrata, 92 strawberries & mascarpone on corn thins, 110 Cherry & coconut slice, 76 garcia, 42 Chicken & kale over quinoa, 35 with bulgur, 90 coconut lime burritos, with Pic’s sauce, 46 Mexican lime tortillas with guacamole, 70 Moroccan tagine, 62 quick chilli, 67 Chilli & lime stirfried rice & vegies, 26 chicken, 67 Chocolate. see also Brownies; Cacao & spiced nut spread, 84 & zucchini muffins, 99 bark, 121 beetroot biscuits, 95 coconut macaroons, 120 crunch bars, 100 fudge, 94, 99 hot chocolate Mexican style, 71 Mexican chilli, 68 monkey, 42 mousse, 77 peanut butter protein truffles, 87 popsicles, 96

C

thickshake, 56 Chocolate chip cookies, chunky, 87 Coconut & matcha teff pancakes, 117 bark with rosewater, pistachios & raspberries, 78 chocolate-drizzled macaroons, 120 lime chicken burritos with Pic’s sauce, 46 orange smoothie, 58 Coconut flour brownies, 95 Coriander prawns with bulgur, hazelnut & asparagus salad, 91 Corn thins egg & salmon, 111 goat’s cheese & fig, 111 green toast, 110 strawberries & mascarpone, 110 Cranberry sauce, 61 Crème brûlée, chai, 54 Crunch bars, double chocolate, 100 Cultured butter, 107 Curry, eggplant, 47 ips baba ghanoush, 83 kale & macadamia pesto, 82 spiced nut & real chocolate spread, 84 Dragon fruit bowl, 50 Dukka, alkalising, 61 arl Grey waffles, 29 Egg & salmon on corn thins, 111 Eggplant baba ghanoush, 83 curry, 47 Enchiladas, mixed bean, 74 ajitas, mushroom & capsicum, 66 Fig & banana pancakes, 51 & goat’s cheese on corn thins, 111 Fish, lemon myrtle crusted ocean trout with Kakadu plum & mango & coriander salsa, 45 French toast, camomile, 29 Frittata, roasted vegie & spinach, 38 Fritters, zucchini, 30 Fruit loaf sourdough, 106 Fudge, chocolate, 94, 99 ado gado, 34, 35 Ginger marmalade pudding, 62 Gluten-free lemon zucchini pasta, 40 Goat’s cheese & fig on corn thins, 111 Goji & quinoa muesli, 52 Golden breakfast smoothie, 51 Granola, apricot & macadamia, 48 Guacamole, 66, 70 orchata, 72 Hot chocolate Mexican style, 71 ce-cream spider, 97 Inca berry jam, 60 am, Inca berry, 60

D E F

G

H I J

K L

ale & macadamia pesto dip, 82 sautéed, with walnuts, 22 aksa, vegan, 32 Lamb shanks braised in outback tomato chutney & red wine, 44 Lemon myrtle crusted ocean trout with Kakadu plum & mango & coriander salsa, 45 Lemon zucchini pasta, glutenfree, 40 Lemongrass & chilli garlic prawns, 14 Lentil shepherd’s pie, 32 Lime chicken tortillas with guacamole, 70 aca balls, turmeric & apricot, 83 Macadamia & kale macadamia pesto dip, 82 Macaroons, chocolate-drizzled coconut, 120 Mango immunity smoothie, 59 oat, banana & coconut bowl, 50 Marmalade pudding, 62 Mascarpone & strawberries on corn thins, 110 Matcha & coconut teff pancakes, 117 Milkshake, salted caramel, 60 Mousse Minton chocolate, 77 raw cacao, 98 Muesli, quinoa & goji, 52 Muffins blueberry teff, 116 chocolate & zucchini, 99 Mushrooms & capsicum fajitas, 66 Asian stirfry, 20 stirfry, 20 tomato, spinach & avocado on sourdough toast, 50 walnut & thyme pâté on sourdough, 80 Mussels in wild lime, chilli, ginger & coconut milk broth, 44 achos, 36 potato, 67 vegan, 64 Noodles gingery buckwheat noodle stirfry, 24 stirfry, 17 vegan laksa, 32 Nut butter biscuits, 81 Nuts & chocolate spread, 84 cashew sour cream, 66 choc hazel-walnut brownie bites, 120 creamy cashew yoghurt, 85 nutty seed clusters, 84 at, mango, banana & coconut bowl, 50 Ocean trout, lemon myrtle crusted, with Kakadu plum & mango & coriander salsa, 45 Orange & cacao cake, 97 coconut smoothie, 58 immunity juice, 58

M

N

O

P

ancakes chai tea, 28 fig & banana, 51 matcha & coconut teff, 117 oven-baked peach & berry, 57 Papaya thick shake, 58 Pasta roasted beetroot, 33 vegan spaghetti bolognaise, 33 Pastries, spinach & tofu triangles, 80 Pâté, mushroom, walnut & thyme on sourdough, 80 Peach & berry pancake, 57 Peanut butter biscotti, 46 chocolate protein truffles, 87 Peanut sauce, 34, 46, 47 Pesto, 110 kale & macadamia dip, 82 Pie, overnight banoffee, with chia & oats, 56 Pizza, asparagus pita, 34 Popsicles, chocolate, 96 Potato nachos, 67 Prawns coriander, with bulgur, hazelnut & asparagus salad, 91 lemongrasss & chilli garlic, 14 Pudding, ginger marmalade, 62 Pumpkin soup, Thai-style, 63 uinoa & goji muesli, 52 fried chicken & kale over, 35 stuffed turkey roast, 61 aspberry ice-cream spider, 97 Raw cacao. see Cacao Raw fudge brownies, 96 Red dragon fruit bowl, 50 Rice. see also Brown rice Indian-style pilau, 63 Rice noodle vegan laksa, 32 Ricotta cannoli, 92 Rosewater, 78 alad bulgur, hazelnut & asparagus, with coriander prawns, 91 bulgur with rocket, 91 gado gado, 34, 35 hot, 47 Salmon & egg on corn thins, 111 Salsa, 66 mango & coriander, 45 Salted caramel milkshake, 60 Sauce cranberry, 61 peanut, 34, 46, 47 Sausage & bean casserole, 45 Shepherd’s pie, 32 Slice. see also Brownies bulgur dessert with marmalade, 90 cherry & coconut, 76 Smoothies cacao almond, 98 green, 81 green sunshine, 59 mango immunity, 59 orange coconut, 58 Soup Thai-style pumpkin, 63 vegan laksa, 32 Sour cream, cashew, 66

Q R

S

Sourdough, 106 fruit loaf, 106 Spaghetti bolognaise, vegan, 33 Spice mix, Mexican, 71 Spinach & roasted vegie frittata, 38 & tofu triangles, 80 Spread, spiced nut & real chocolate, 84 Stirfry Asian mushroom, 20 asparagus, red pepper & black bean, 16 black noodle, 17 chilli & lime, with vegies, 26 ginger beef, 18 lemongrass & chilli garlic prawns, 14 mongolian tofu, 16 quick gingery buckwheat noodle, 24 rice, 18 sautéed kale with walnuts, 22 vegetable tamari, 18 Strawberries & mascarpone on corn thins, 110 agine, Moroccan chicken, 62 Tamari stirfry, 18 Teff blueberry muffins, 116 brownie, 117 gluten-free beef burger, 116 matcha & coconut pancakes, 117 Thickshake chocolate, 56 papaya, 58 Tofu & spinach triangles, 80 mongolian stirfry, 16 Tomato, mushroom, spinach & avocado on sourdough toast, 50 Tortillas, Mexican lime chicken, with guacamole, 70 Turkey, quinoa stuffed roast, 61 Turmeric & apricot maca balls, 83 affles, Earl Grey, 29

T

W Y Z

oghurt, creamy cashew, 85

ucchini & chocolate muffins, 99 fritters, 30 pasta, gluten-free lemon, 40

Chefs Connelly, Christie ....................... 33, 34, 95, 96 Guthrie, Adam ............................ 16, 17, 32, 33, 50, 64, 66, 80, 81 Guy, Lisa ...................................... 14, 20, 30, 38, 40, 68, 70, 71, 82, 83, 97, 98 Holmes, Lee ............................... 18, 35, 36, 48, 54, 57, 78, 81, 94, 96, 97 Minnebo, Danielle ...................... 51, 52, 67, 68 Thompson, Meg .......................... 22, 24, 26, 52, 56, 71, 72, 74, 84, 85, 99, 100