omg SUGAR FREE livingfor the whole family

is with

VISIT US AT NATVIA.COM/PANTRYRANGE

Nattvia_FP.indd 1Nattvia_FP.indd 1 31/01/2020 12:10:26 PM31/01/2020 12:10:26 PM

omg SUGAR FREE livingfor the whole family

is with

VISIT US AT NATVIA.COM/PANTRYRANGE

5

YUM!Low-sugar

High-fibre

Poached Chai

Pear & Chocolate

Cake

100+

SPECIAL FOCUS:

Mediterraneaneating for your brain, heart and longevity

Recipes forAutumn

EatWellH E A LT H Y E A S Y D E L I C I O U S

Meals for one Issue 29 AUS $12.00* NZ $12.00 (Both incl. GST)

Big, beautiful breakfasts | Melt-in-your-mouth labnehAll about kombucha | Hungry for Hungarian cuisine?

Curry paste artisans | The magic of mushrooms

Delicious sugar-free

desserts

surprising superfoodsGooseberriesHemp SeedsKiwifruit, Maca Watermelon Seeds

EWL029_OFC_NEWS_FINAL.indd 1EWL029_OFC_NEWS_FINAL.indd 1 12/02/2020 10:48:26 AM12/02/2020 10:48:26 AM

5

YUM!Low-sugar

High-fibre

Poached Chai

Pear & Chocolate

Cake

100+

SPECIAL FOCUS:

Mediterraneaneating for your brain,heart and longevity

Recipes forAutumn

EatWellH E A LT H Y E A S Y D E L I C I O U S

Meals for oneIssue 29 AUS $12.00*NZ $12.00 (Both incl. GST)

Big, beautiful breakfasts | Melt-in-your-mouth labnehAll about kombucha | Hungry for Hungarian cuisine?

Curry paste artisans | The magic of mushrooms

Delicious sugar-free

desserts

surprising superfoodsGooseberriesHemp SeedsKiwifruit, Maca Watermelon Seeds

Pho

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: Get

ty

EatWellFOR THE LOVE OF FOOD

4 | EatWell

Pho

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EatWellFOR THE LOVE OF FOOD

4 | EatWell

Mediterranean foo dsRed wine

Red wines are produced by destemming and crushing the grapes into a tank and leaving the skins in contact with the juice throughout the fermentation. The skins yield many of the antioxidants that can

make wine healthy. Certainly wines, and especially red wines, are a popular feature of Mediterranean cuisine and dining. The secret is moderation: in true Mediterranean style wine is consumed to be

enjoyed with friends, not to get drunk. In fact, we know that up to two drinks of wine per day reduce heart disease risk by about 30 per cent. Drinking more than two drinks of wine per day though causes

a steady decrease in the benefits for the heart. A glass of wine with your meal as you enjoy it with friends, however, will do your heart good.

EatWell | 5

Mediterranean foo dsRed wine

Red wines are produced by destemming and crushing the grapes into a tank and leaving the skins in contact with the juice throughout the fermentation. The skins yield many of the antioxidants that can

make wine healthy. Certainly wines, and especially red wines, are a popular feature of Mediterranean cuisine and dining. The secret is moderation: in true Mediterranean style wine is consumed to be

enjoyed with friends, not to get drunk. In fact, we know that up to two drinks of wine per day reduce heart disease risk by about 30 per cent. Drinking more than two drinks of wine per day though causes

a steady decrease in the benefits for the heart. A glass of wine with your meal as you enjoy it with friends, however, will do your heart good.

EatWell | 5

Mediterranean foo dsLush legumes

Legumes (peas, beans, chickpeas and lentils) contain protein, B vitamins, iron, calcium, zinc and magnesium, and they are high in soluble fibre. These foods feature in Mediterranean

cuisine and have a low glycaemic index (GI) meaning that they are broken down more slowly so you feel fuller for longer, making them a particularly good food for preventing and managing diabetes. In fact, research has shown that legumes have a favourable effect on a blood sugar measure known as HbA1c. Legumes also lower cholesterol and have many heart-protective properties. In your garden they are a wonderful “fallow” crop to grow as they give nitrogen back to your soil. If you can, eat your legumes soon after harvest as the sugars they contain

break down quickly and they lose their delicious freshness.

Pho

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EatWellFOR THE LOVE OF FOOD

6 | EatWell

Mediterranean foo dsLush legumes

Legumes (peas, beans, chickpeas and lentils) contain protein, B vitamins, iron, calcium, zinc and magnesium, and they are high in soluble fibre. These foods feature in Mediterranean

cuisine and have a low glycaemic index (GI) meaning that they are broken down more slowly so you feel fuller for longer, making them a particularly good food for preventing and managing diabetes. In fact, research has shown that legumes have a favourable effect on a blood sugar measure known as HbA1c. Legumes also lower cholesterol and have many heart-protective properties. In your garden they are a wonderful “fallow” crop to grow as they give nitrogen back to your soil. If you can, eat your legumes soon after harvest as the sugars they contain

break down quickly and they lose their delicious freshness.

Pho

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EatWellFOR THE LOVE OF FOOD

6 | EatWell

EatWell | 7EatWell | 7

From the Editor

Have you ever made a diet resolution?

Most of us have, at one time

or another, decided that three

months of bingeing on nut-filled

chocolate and Netflix is having a deleterious

effect on our waistline and health. In

response you may have decided to sign up

to some extreme form of dietary denial.

That may have taken the form of a paid

subscription or just a commitment to living

on grapefruit and quinoa for six days a week*.

Being overweight is not a good thing, and

health requires good nutrition. So some

of the extreme measures you may have

resorted to are understandable, but the thing

about extremes is that they are, by their

nature, unsustainable.

Your diet is simply the food you consume,

and the best diets for weight maintenance

and health are those that you are happy to

consume every day of your life. In fact, there

is plenty of research telling us that people

who go on binge diets of extreme denial

actually retain more weight in the long

run. Those periodic episodes of denial are

experienced by your body as episodic famine

and you are training it to hold onto, and

store, kilojoules when it can.

What you want then is a diet that is

pleasurable, maintainable and filled with

nutrients that will nourish you without bloating

you. As it happens this pretty much describes

the “Mediterranean diet”, which is why we

have chosen to highlight elements of the

Mediterranean style of eating in this issue.

In a nutshell (pardon the poor pun), the

“Mediterranean diet” is actually more of

a way of living than a diet per se. Of course,

it originates from countries bordering the

Mediterranean Sea, and features eating

primarily plant-based foods, such as fruits

and vegetables, whole grains, legumes and

nuts; replacing butter with healthy fats such

as olive oil; using herbs and spices instead

of salt to flavour foods; limiting red meat

to once a week; eating fish and poultry at

least twice a week; and drinking red wine in

moderation. Typically, red meat does not

play a major part in the Mediterranean way

of eating, although it is eaten perhaps once

a week and is almost always lean.

We know this way of eating is viable

because Mediterranean cultures have been

doing it for centuries, and even millennia. As

we show you throughout this edition too, we

know that the Mediterranean diet helps your

heart, your brain and your ageing process.

Perhaps best of all, if we all adopted the

Mediterranean way with food it would be

better for the planet.

An achievable, effective diet resolution

would be to find a variation of the

Mediterranean diet that works for you. It will

be healing, sustainable, communal and best

of all, it will be delicious.

Give us FOODBACKWe want your foodback: EatWell is all about building a sharing community of people who care about the origins, quality and enjoyment of our food, so we want to hear from you. Let us know how you have found some of the recipes you have made from this issue, share the improvements you might have made or even send us one of your own favourite recipes. We will publish as many of your insights and contributions as we can. Send your foodback to Kate at kduncan@umco.com.au.

EDITOR Terry Robson DEPUTY EDITOR Kate Duncan

SUB-EDITOR Michael WyattDESIGNER Kate Atkinson

FEATURE WRITERS Ally McManus, Lisa Guy,Lisa Holmen, Cat Woods

CHEFS Adam Guthrie, Meg Thompson, Jacqueline Alwill, Keira Rumble,

Lisa Guy, Lee HolmesNATIONAL ADVERTISING MANAGER NSW

Nia Llewelyn Ph +61 488 267 371QUEENSLAND ADVERTISING

SALES MANAGERRegan Hudson Ph +61 411 424 356

NATIONAL ADVERTISING MANAGER VICTracey Dwyer Ph +61 3 9694 6403

ADVERTISING PRODUCTION CO-ORDINATOR Brendan Alder Ph +61 2 9887 0325

ADVERTISING ART DIRECTORMartha Rubazewicz

PUBLISHER Janice WilliamsCOVER PHOTO Lisa Guy

CHAIRMAN/CEO Prema PereraPUBLISHER Janice WilliamsCHIEF FINANCIAL OFFICER

Vicky MahadevaASSOCIATE PUBLISHER Emma Perera

FINANCE & ADMINISTRATION MANAGERJames Perera

CIRCULATION BUSINESS DEVELOPMENT MANAGER

Mark McTaggartCREATIVE DIRECTOR Kate Podger

MARKETING & ACQUISITIONS MANAGER Chelsea Peters

SUBSCRIPTION ENQUIRIES 1300 303 414 CIRCULATION ENQUIRIES +61 2 9805 0399

EatWell Issue 29 is published by Universal WellBeing Pty Ltd, Unit 5, 6–8 Byfield Street, North Ryde NSW 2113, Australia. Phone: +61 2 9805 0399, Fax: +61 2 9805 0714. Printed by KHL Printing Co Pte Ltd, Singapore. Distributed by Gordon and Gotch, Australia. Editorial advice is non-specific and readers are advised to seek professional advice for personal problems. Individual replies to readers’ letters by consulting editors are not possible. The opinions expressed by individual writers in WellBeing are not necessarily those of the publishers. This book is copyright. Apart from any fair dealing for the purpose of private study, research, criticism or review as permitted under the Copyright Act, no part may be reproduced by any process without written permission. Enquiries should be addressed to the publishers. The publishers believe all the information supplied in this book to be correct at the time of printing. They are not, however, in a position to make a guarantee to this effect and accept no liability in the event of any information proving inaccurate. Prices, addresses and phone numbers were, after investigation and to the best of our knowledge and belief, up to date at the time of printing, but the shifting sands of time may change them in some cases. It is not possible for the publishers to ensure that advertisements which appear in this publication comply with the Competition and Consumer Act 2010 (Cth) and the Australian Consumer Law. The responsibility must therefore be on the person, company or advertising agency submitting the advertisements for publication. While every endeavour has been made to ensure complete accuracy, the publishers cannot be held responsible for any errors or omissions. This magazine is printed on paper that comes from a mill that satisfies the

requirements of ISO 14001.*Recommended retail priceISSN 2204-2474/0812-8220

Copyright © Universal Magazines MMXX

ACN 003 026 944umco.com.au

IMPORTANT: This magazine is intended as a reference volume

only, not as a medical manual. While the information is based

on material provided by researchers, the magazine does not

presume to give medical advice. Be sure to consult your

physician before beginning any therapeutic program.

We are a member of

On the cover: Lisa Guy's Poached Chai Pear Chocolate Cake,

Page 55

*NOTE: Not a real diet, but no less insane than

some of the options that are out there.

8 | EatWell

EWL029_008 Eds Letter.indd 8EWL029_008 Eds Letter.indd 8 4/02/2020 4:27:36 PM4/02/2020 4:27:36 PM

From the Editor

Have you ever made a diet resolution?

Most of us have, at one time

or another, decided that three

months of bingeing on nut-filled

chocolate and Netflix is having a deleterious

effect on our waistline and health. In

response you may have decided to sign up

to some extreme form of dietary denial.

That may have taken the form of a paid

subscription or just a commitment to living

on grapefruit and quinoa for six days a week*.

Being overweight is not a good thing, and

health requires good nutrition. So some

of the extreme measures you may have

resorted to are understandable, but the thing

about extremes is that they are, by their

nature, unsustainable.

Your diet is simply the food you consume,

and the best diets for weight maintenance

and health are those that you are happy to

consume every day of your life. In fact, there

is plenty of research telling us that people

who go on binge diets of extreme denial

actually retain more weight in the long

run. Those periodic episodes of denial are

experienced by your body as episodic famine

and you are training it to hold onto, and

store, kilojoules when it can.

What you want then is a diet that is

pleasurable, maintainable and filled with

nutrients that will nourish you without bloating

you. As it happens this pretty much describes

the “Mediterranean diet”, which is why we

have chosen to highlight elements of the

Mediterranean style of eating in this issue.

In a nutshell (pardon the poor pun), the

“Mediterranean diet” is actually more of

a way of living than a diet per se. Of course,

it originates from countries bordering the

Mediterranean Sea, and features eating

primarily plant-based foods, such as fruits

and vegetables, whole grains, legumes and

nuts; replacing butter with healthy fats such

as olive oil; using herbs and spices instead

of salt to flavour foods; limiting red meat

to once a week; eating fish and poultry at

least twice a week; and drinking red wine in

moderation. Typically, red meat does not

play a major part in the Mediterranean way

of eating, although it is eaten perhaps once

a week and is almost always lean.

We know this way of eating is viable

because Mediterranean cultures have been

doing it for centuries, and even millennia. As

we show you throughout this edition too, we

know that the Mediterranean diet helps your

heart, your brain and your ageing process.

Perhaps best of all, if we all adopted the

Mediterranean way with food it would be

better for the planet.

An achievable, effective diet resolution

would be to find a variation of the

Mediterranean diet that works for you. It will

be healing, sustainable, communal and best

of all, it will be delicious.

Give us FOODBACKWe want your foodback:EatWell is all about buildinga sharing community of people who care about theorigins, quality and enjoyment of our food, so we want to hear from you. Let us know how you have found some of the recipes you have made from this issue, share the improvements you might have made or even send us one of your own favourite recipes. We will publish asmany of your insights and contributions as we can. Send your foodback to Kate at kduncan@umco.com.au.

EDITOR Terry Robson DEPUTY EDITOR Kate Duncan

SUB-EDITOR Michael WyattDESIGNER Kate Atkinson

FEATURE WRITERS Ally McManus, Lisa Guy,Lisa Holmen, Cat Woods

CHEFS Adam Guthrie, Meg Thompson, Jacqueline Alwill, Keira Rumble,

Lisa Guy, Lee HolmesNATIONAL ADVERTISING MANAGER NSW

Nia Llewelyn Ph +61 488 267 371QUEENSLAND ADVERTISING

SALES MANAGERRegan Hudson Ph +61 411 424 356

NATIONAL ADVERTISING MANAGER VICTracey Dwyer Ph +61 3 9694 6403

ADVERTISING PRODUCTION CO-ORDINATOR Brendan Alder Ph +61 2 9887 0325

ADVERTISING ART DIRECTORMartha Rubazewicz

PUBLISHER Janice WilliamsCOVER PHOTO Lisa Guy

CHAIRMAN/CEO Prema PereraPUBLISHER Janice WilliamsCHIEF FINANCIAL OFFICER

Vicky MahadevaASSOCIATE PUBLISHER Emma Perera

FINANCE & ADMINISTRATION MANAGERJames Perera

CIRCULATION BUSINESS DEVELOPMENT MANAGER

Mark McTaggartCREATIVE DIRECTOR Kate Podger

MARKETING & ACQUISITIONS MANAGER Chelsea Peters

SUBSCRIPTION ENQUIRIES 1300 303 414 CIRCULATION ENQUIRIES +61 2 9805 0399

EatWell Issue 29 is published by Universal WellBeing Pty Ltd, Unit 5, 6–8 Byfield Street, North Ryde NSW 2113, Australia. Phone: +61 2 9805 0399, Fax: +61 2 9805 0714. Printed by KHL Printing Co Pte Ltd, Singapore. Distributed by Gordon and Gotch, Australia. Editorial advice is non-specific and readers are advised to seek professional advice for personal problems. Individual replies to readers’ letters by consulting editors are not possible. The opinions expressed by individual writers in WellBeing are not necessarily those of the publishers. This book is copyright. Apart from any fair dealing for the purpose of private study, research, criticism or review as permitted under the Copyright Act, no part may be reproduced by any process without written permission. Enquiries should be addressed to the publishers. The publishers believe all the information supplied in this book to be correct at the time of printing. They are not, however, in a position to make a guarantee to this effect and accept no liability in the event of any information proving inaccurate. Prices, addresses and phone numbers were, after investigation and to the best of our knowledge and belief, up to date at the time of printing, but the shifting sands of time may change them in some cases. It is not possible for the publishers to ensure that advertisements which appear in this publication comply with the Competition and Consumer Act 2010 (Cth) and the Australian Consumer Law. The responsibility must therefore be on the person, company or advertising agency submitting the advertisements for publication. While every endeavour has been made to ensure complete accuracy, the publishers cannot be held responsible for any errors or omissions. This magazine is printed on paper that comes from a mill that satisfies the

requirements of ISO 14001.*Recommended retail priceISSN 2204-2474/0812-8220

Copyright © Universal Magazines MMXX

ACN 003 026 944umco.com.au

IMPORTANT: This magazine is intended as a reference volume

only, not as a medical manual. While the information is based

on material provided by researchers, the magazine does not

presume to give medical advice. Be sure to consult your

physician before beginning any therapeutic program.

We are a member of

On the cover:Lisa Guy's Poached Chai Pear Chocolate Cake,

Page 55

*NOTE: Not a real diet, but no less insane than

some of the options that are out there.

8 | EatWell

Angove_FP.indd 1Angove_FP.indd 1 3/02/2020 9:51:16 AM3/02/2020 9:51:16 AM

Contents12–14 Our chefs

Meet the chefs who bring this issue’s

recipes to you; Jacqueline Alwill,

Adam Guthrie, Lisa Guy, Lee Holmes,

Keira Rumble and Meg Thompson.

16 The Whole Food — by Meg ThompsonOur regular columnist Meg

Thompson shares her passion for

whole food. In this issue Meg shares

her love of black beans.

18 5 Superfoods You Have to TryAre you bored with hearing about all

the usual superfoods? Here are five

superfoods which are packed full

of nutrients and minerals for you to

experiment with to maximise your

health benefits.

20 Recipes — Big BreakfastsBreakfast is undoubtedly the most

important meal of the day. What

you want is fresh, nourishing food

that will deliver slow-burn energy

throughout the morning and into the

afternoon. Try starting your day with

our: breakfast Fattoush; corn and

haloumi fritters; gluten-free waffles

with mixed berries; pear spelt

pancakes with strawberry puree;

cauliflower breakfast fried rice;

nourishing breakfast bowl; pull

apart green bread; or English

baked beans on toast.

36 Recipes — From the Frying PanWe’ve revisited the fry up to include

good foods cooked in the right oils

at the appropriate temperatures

so you can enjoy all the taste of

a fry-up without the guilt. What

are you waiting for? It's time to get

the frying pan out and cook up our:

crusted cauliflower steaks; vego

bolognaise; frypan curry; black

pepper garlic tempeh; vegan san choy

bow; green bean and quinoa stir-fry;

bean and corn quesadilla; or spiced

cauliflower with preserved lemon.

50 Recipes — Sugar-Free Desserts We all know that too much sugar is

a bad thing for your health but it is

equally true that you have evolved to

value the sensation of sweetness in

your mouth. Reconciling what you know

and what you want can be difficult so

here are some dessert ideas that utilise

healthier sweetener options: date cakes

with tahini caramel; gingerbread cake

with cream cheese icing; apple tea cake

with chai icing; berry ripple cauliflower

“nice cream”; apple-cider vinegar

gummy bears; vegan sticky date cacao

pudding with banana nice cream; or

a vegan mixed berry tart.

66 Recipes — Healthy Meals for One When you are eating alone whatever

reason, it can be tempting to reach

for easy, unhealthy food. Eating alone

though doesn’t mean you have to let your

health take a hit. Try these delicious yet

healthy meals for one: snow pea and

prawn salad; kale and bean shakshuka;

avocado pesto buckwheat pasta; kale

and potato hash; broccoli, olive and

baby spinach pizza; or cajun roasted

cauliflower with avocado coleslaw pesto.

76 Meet the Maker — Mushroom GrowersMushrooms are naturally rich in

minerals and vitamins, low in calories,

high in antioxidants and cholesterol free.

They lend a deliciously unique flavour to

cooking and growing them is an art.

86 Recipes — Hungarian Style CuisineHungarian cuisine offers a combination

of simple food that originated with the

nomadic tribes of the Hungarian plains

with the newer influences of the Italians

and Turks. The result is delicately spiced

and deeply warming food. Bring some

Hungarian flavour to your cooking with

our: vegan rainbow goulash; cabbage

and potato gratin; parsnip potato

paprikash; seafood chowder; pea,

mushroom and smoked tofu stew; easy

apple crumble; or vegan székely gulyás.

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

Gluten Free

Vegetarian Friendly

Vegan Friendly

94 All About KombuchaKombucha is a fermented tea

beverage that combines the health

benefits of fermented foods with

boosted properties of tea. It is widely

available as a refreshing drink

and can help with conditions from

diabetes to diseased joints.

102 Artisan Alley — Curry PasteWe discover the ingredients and

artisanal skills required to create

high-quality curry paste for your next

Southeast Asian cook-up.

110 Seasonal Food GuideYour guide to the fruits and vegetables

that are in season.

116 What’s OnYour guide to events in the whole

food space.

120 Recipes — Cooking with LabnehLabneh is a yoghurt from the Middle

East that is similar in consistency to

cream cheese and has that thick texture

because the excess whey is strained out

leaving you with a highly concentrated

yoghurt which spreads well. Enjoy the

subtle delights of labneh with dishes

such as: roasted nectarines with vanilla

labneh; citrus, labneh and walnut syrup

cake; stove baked eggs with labneh;

roasted grapes and blackberries with

labneh and granola; dukkha labneh

balls; spiced labneh dip; or watercress,

fennel, red grapefruit and labneh salad.

55

125

71

10 | EatWell

EWL029_010 Contents.indd 10EWL029_010 Contents.indd 10 31/01/2020 2:39:59 PM31/01/2020 2:39:59 PM

Contents12–14 Our chefs

Meet the chefs who bring this issue’s

recipes to you; Jacqueline Alwill,

Adam Guthrie, Lisa Guy, Lee Holmes,

Keira Rumble and Meg Thompson.

16 The Whole Food — byMeg ThompsonOur regular columnist Meg

Thompson shares her passion for

whole food. In this issue Meg shares

her love of black beans.

18 5 Superfoods You Have to TryAre you bored with hearing about all

the usual superfoods? Here are five

superfoods which are packed full

of nutrients and minerals for you to

experiment with to maximise your

health benefits.

20 Recipes — Big BreakfastsBreakfast is undoubtedly the most

important meal of the day. What

you want is fresh, nourishing food

that will deliver slow-burn energy

throughout the morning and into the

afternoon. Try starting your day with

our: breakfast Fattoush; corn and

haloumi fritters; gluten-free waffles

with mixed berries; pear spelt

pancakes with strawberry puree;

cauliflower breakfast fried rice;

nourishing breakfast bowl; pull

apart green bread; or English

baked beans on toast.

36 Recipes — From the Frying PanWe’ve revisited the fry up to include

good foods cooked in the right oils

at the appropriate temperatures

so you can enjoy all the taste of

a fry-up without the guilt. What

are you waiting for? It's time to get

the frying pan out and cook up our:

crusted cauliflower steaks; vego

bolognaise; frypan curry; black

pepper garlic tempeh; vegan san choy

bow; green bean and quinoa stir-fry;

bean and corn quesadilla; or spiced

cauliflower with preserved lemon.

50 Recipes — Sugar-Free DessertsWe all know that too much sugar is

a bad thing for your health but it is

equally true that you have evolved to

value the sensation of sweetness in

your mouth. Reconciling what you know

and what you want can be difficult so

here are some dessert ideas that utilise

healthier sweetener options: date cakes

with tahini caramel; gingerbread cake

with cream cheese icing; apple tea cake

with chai icing; berry ripple cauliflower

“nice cream”; apple-cider vinegar

gummy bears; vegan sticky date cacao

pudding with banana nice cream; or

a vegan mixed berry tart.

66 Recipes — Healthy Meals for OneWhen you are eating alone whatever

reason, it can be tempting to reach

for easy, unhealthy food. Eating alone

though doesn’t mean you have to let your

health take a hit. Try these delicious yet

healthy meals for one: snow pea and

prawn salad; kale and bean shakshuka;

avocado pesto buckwheat pasta; kale

and potato hash; broccoli, olive and

baby spinach pizza; or cajun roasted

cauliflower with avocado coleslaw pesto.

76 Meet the Maker —Mushroom GrowersMushrooms are naturally rich in

minerals and vitamins, low in calories,

high in antioxidants and cholesterol free.

They lend a deliciously unique flavour to

cooking and growing them is an art.

86 Recipes — Hungarian Style CuisineHungarian cuisine offers a combination

of simple food that originated with the

nomadic tribes of the Hungarian plains

with the newer influences of the Italians

and Turks. The result is delicately spiced

and deeply warming food. Bring some

Hungarian flavour to your cooking with

our: vegan rainbow goulash; cabbage

and potato gratin; parsnip potato

paprikash; seafood chowder; pea,

mushroom and smoked tofu stew; easy

apple crumble; or vegan székely gulyás.

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

Gluten Free

Vegetarian Friendly

Vegan Friendly

94 All About KombuchaKombucha is a fermented tea

beverage that combines the health

benefits of fermented foods with

boosted properties of tea. It is widely

available as a refreshing drink

and can help with conditions from

diabetes to diseased joints.

102 Artisan Alley — Curry PasteWe discover the ingredients and

artisanal skills required to create

high-quality curry paste for your next

Southeast Asian cook-up.

110 Seasonal Food GuideYour guide to the fruits and vegetables

that are in season.

116 What’s OnYour guide to events in the whole

food space.

120 Recipes — Cooking with LabnehLabneh is a yoghurt from the Middle

East that is similar in consistency to

cream cheese and has that thick texture

because the excess whey is strained out

leaving you with a highly concentrated

yoghurt which spreads well. Enjoy the

subtle delights of labneh with dishes

such as: roasted nectarines with vanilla

labneh; citrus, labneh and walnut syrup

cake; stove baked eggs with labneh;

roasted grapes and blackberries with

labneh and granola; dukkha labneh

balls; spiced labneh dip; or watercress,

fennel, red grapefruit and labneh salad.

55

125

71

10 | EatWell

Coffex FP.indd 1Coffex FP.indd 1 31/01/2020 8:47:47 AM31/01/2020 8:47:47 AM

Keira RumbleKeira Rumble is a self-confessed foodie, recipe developer,

wellness whizz and the owner of a health-food business,

Krumbled Foods. Keira’s passion for health and wellbeing

has shaped not only her career, but also her day-to-day life.

Keira is an advocate for healthy and holistic living,

striving to help women live a healthier and happier life.

Through her personal blog Krumbled and her online social

media presence, Keira focuses on helping the modern-day

woman navigate life through healthy recipes, wellness tips

and health hacks.

Through her own health and fertility struggles, Keira

has learned first-hand just how important good health

really is: “For me, food is at the core of one’s mental and

physical health.”

Keira’s passionate belief in the link between mental

health and nutrition stems from much more than just

her studies, having based her entire business around

discovering ways to create healthy products that are all

natural but low in sugar. Keira says, “I guess the pivotal

moment in my life was during my studies, where an almost

light bulb moment occurred surrounding sugar and

mental health.” Both in the kitchen and in her business,

Keira began to radically reduce her sugar intake while still

creating delicious meals and products that can be enjoyed

by everyone.

Connect with Keira at krumbledfoods.com

Meg ThompsonMeg is a practising naturopath, cook, mother, writer and

passionate wholefood enthusiast based in Melbourne.

Meg’s interest in health, food and the role of food as

medicine has shaped her career and lifestyle. Following an

early career in psychology and education, she completed

studies in naturopathy, nutrition and herbal medicine and

now runs a successful clinical practice.

As her practice grew, Meg found that most of her work

centred around educating patients on the benefits of a diet

diverse in fresh and whole foods. So she sought to share

her views and passion with a larger audience through her

blog, My Wholefood Romance.

Here, her love affair with cooking and creating delicious

recipes using seasonal produce flourished. She shares

recipes and knowledge about food, the best preparation

methods and how to use them to best benefit health. Meg

seeks to encourage others to learn, try new things and

rediscover the joy of cooking and eating. Her recipes are

approachable, thoughtful and bursting with nutrition.

This love of education has now stretched to include

lecturing at one of the natural medicine colleges in

Melbourne and presenting occasional workshops. Meg's

first book on gut health and the benefits of fermentation was

published recently.

Aside from writing and contributing recipes to

EatWell, Meg develops recipes and menus for clients and

businesses. She works from a philosophy that food is

much more than something to fill our bellies with, but

a source of nourishment, deliciousness, education, ritual

and celebration, best shared with those we love.

Connect with Meg at mywholefoodromance.com

Our Chefs

Keira Rumble

Meg Thompson

12 | EatWell

EatWellchef profiles

EWL029_012-014 Chefs.indd 12EWL029_012-014 Chefs.indd 12 1/31/2020 11:06:12 AM1/31/2020 11:06:12 AM

Keira RumbleKeira Rumble is a self-confessed foodie, recipe developer,

wellness whizz and the owner of a health-food business,

Krumbled Foods. Keira’s passion for health and wellbeing

has shaped not only her career, but also her day-to-day life.

Keira is an advocate for healthy and holistic living,

striving to help women live a healthier and happier life.

Through her personal blog Krumbled and her online social

media presence, Keira focuses on helping the modern-day

woman navigate life through healthy recipes, wellness tips

and health hacks.

Through her own health and fertility struggles, Keira

has learned first-hand just how important good health

really is: “For me, food is at the core of one’s mental and

physical health.”

Keira’s passionate belief in the link between mental

health and nutrition stems from much more than just

her studies, having based her entire business around

discovering ways to create healthy products that are all

natural but low in sugar. Keira says, “I guess the pivotal

moment in my life was during my studies, where an almost

light bulb moment occurred surrounding sugar and

mental health.” Both in the kitchen and in her business,

Keira began to radically reduce her sugar intake while still

creating delicious meals and products that can be enjoyed

by everyone.

Connect with Keira at krumbledfoods.com

Meg ThompsonMeg is a practising naturopath, cook, mother, writer and

passionate wholefood enthusiast based in Melbourne.

Meg’s interest in health, food and the role of food as

medicine has shaped her career and lifestyle. Following an

early career in psychology and education, she completed

studies in naturopathy, nutrition and herbal medicine and

now runs a successful clinical practice.

As her practice grew, Meg found that most of her work

centred around educating patients on the benefits of a diet

diverse in fresh and whole foods. So she sought to share

her views and passion with a larger audience through her

blog, My Wholefood Romance.

Here, her love affair with cooking and creating delicious

recipes using seasonal produce flourished. She shares

recipes and knowledge about food, the best preparation

methods and how to use them to best benefit health. Meg

seeks to encourage others to learn, try new things and

rediscover the joy of cooking and eating. Her recipes are

approachable, thoughtful and bursting with nutrition.

This love of education has now stretched to include

lecturing at one of the natural medicine colleges in

Melbourne and presenting occasional workshops. Meg's

first book on gut health and the benefits of fermentation was

published recently.

Aside from writing and contributing recipes to

EatWell, Meg develops recipes and menus for clients and

businesses. She works from a philosophy that food is

much more than something to fill our bellies with, but

a source of nourishment, deliciousness, education, ritual

and celebration, best shared with those we love.

Connect with Meg at mywholefoodromance.com

Our Chefs

Keira Rumble

Meg Thompson

12 | EatWell

EatWellchef profiles

Lisa Guy

Jacqueline AlwillJacqueline Alwill, founder of The Brown Paper Bag, is

an Australian nutritionist, author, presenter and mum.

She is dedicated to improving the health, wellbeing and

happiness of all individuals. Jacqueline’s philosophy on

health lays the foundations for the experience that clients

and the community have in her practice, workshops and

with the food they cook.

“At the heart of Brown Paper Bag is sharing good

health with those around you; giving people an experience

in nutrition, health and wellbeing that makes them feel

empowered to start and continue a journey to optimal

health,” Jacqueline shares.

Outside Jacqueline’s passion for her work, you’ll find

her in the surf with her son Jet, hiking the Australian

countryside, travelling the world or sipping some

kombucha and reading a book in the sunshine.

Connect with Jacqueline at thebrownpaperbag.com.au

Lisa GuyLisa Guy is a highly qualified Sydney-based naturopath,

author and passionate foodie and founder of Art of Healing

and Bodhi Organic Tea.

Lisa is a believer that good wholesome food is one of

the greatest pleasures in life and the foundation of good

health. Lisa encourages her clients to get back to eating

what Mother Nature intended: good, clean, wholesome

food that’s nutrient rich and free from high levels of sugars,

harmful fats, artificial additives and pesticides. Lisa’s aim is

to change the way people eat, cook and think about food.

Lisa sees a wide range of clients in her clinic, ranging

from people with severe anxiety, mums with post-natal

depression and people with adrenal exhaustion to

couples having difficulty conceiving and parents who

need help with their little fussy eaters. Being a mum

of two little girls, Lisa has a particular passion for

supporting women through pregnancy and beyond and

for children’s health and nutrition.

Lisa is an avid health writer, being The Telegraph’s

Body + Soul’s resident nutritionist and a regular

contributor to WellBeing and Nurture Natural Parenting magazine. Lisa is frequently quoted in many leading

Australian publications promoting the natural way to

better health. She is also an author of five books to

date, including My Goodness: all you need to know about children’s health and nutrition, Pregnancy Essentials, Heal Yourself, Listen to your Body and Healthy Skin Diet.

Connect with Lisa at artofhealing.com.au

Jacqueline Alwill

EatWell | 13

EatWellchef profiles

EWL029_012-014 Chefs.indd 13EWL029_012-014 Chefs.indd 13 1/31/2020 11:07:10 AM1/31/2020 11:07:10 AM

Lisa Guy

Jacqueline AlwillJacqueline Alwill, founder of The Brown Paper Bag, is

an Australian nutritionist, author, presenter and mum.

She is dedicated to improving the health, wellbeing and

happiness of all individuals. Jacqueline’s philosophy on

health lays the foundations for the experience that clients

and the community have in her practice, workshops and

with the food they cook.

“At the heart of Brown Paper Bag is sharing good

health with those around you; giving people an experience

in nutrition, health and wellbeing that makes them feel

empowered to start and continue a journey to optimal

health,” Jacqueline shares.

Outside Jacqueline’s passion for her work, you’ll find

her in the surf with her son Jet, hiking the Australian

countryside, travelling the world or sipping some

kombucha and reading a book in the sunshine.

Connect with Jacqueline at thebrownpaperbag.com.au

Lisa GuyLisa Guy is a highly qualified Sydney-based naturopath,

author and passionate foodie and founder of Art of Healing

and Bodhi Organic Tea.

Lisa is a believer that good wholesome food is one of

the greatest pleasures in life and the foundation of good

health. Lisa encourages her clients to get back to eating

what Mother Nature intended: good, clean, wholesome

food that’s nutrient rich and free from high levels of sugars,

harmful fats, artificial additives and pesticides. Lisa’s aim is

to change the way people eat, cook and think about food.

Lisa sees a wide range of clients in her clinic, ranging

from people with severe anxiety, mums with post-natal

depression and people with adrenal exhaustion to

couples having difficulty conceiving and parents who

need help with their little fussy eaters. Being a mum

of two little girls, Lisa has a particular passion for

supporting women through pregnancy and beyond and

for children’s health and nutrition.

Lisa is an avid health writer, being The Telegraph’s

Body + Soul’s resident nutritionist and a regular

contributor to WellBeing and Nurture Natural Parentingmagazine. Lisa is frequently quoted in many leading

Australian publications promoting the natural way to

better health. She is also an author of five books to

date, including My Goodness: all you need to know aboutchildren’s health and nutrition, Pregnancy Essentials, HealYourself, Listen to your Body and Healthy Skin Diet.

Connect with Lisa at artofhealing.com.au

Jacqueline Alwill

EatWell | 13

EatWellchef profiles

Our Chefs

Adam Guthrie

Adam GuthrieAdam is a vegan whose passion for food began with a life-

threatening illness and continues today in a lifestyle built

around healthy cooking and eating.

Adam is a qualified chef and wellness coach who

specialises in a wholefood, plant-based diet. He is

a passionate advocate for living a simple, healthy and

environmentally friendly life. His story begins with a rude

awakening when, as an out-of-balance and overweight

39-year-old, he found himself in hospital after an early-

morning surf, discovering he’d had a heart attack and being

told by his cardiologist that he would be on daily medications

for the rest of his life.

Adam didn’t accept that his cardiologist’s “solution” of

daily medication was the only way of minimising his risk

of another heart attack. Instead, he decided he would do

everything in his power to find another way. He learned

how to treat himself with absolute kindness, love and

respect. Adam transformed his diet, lost 20kg and no

longer needs to take medication.

Somewhere along the way, he realised he was more than

a chef and a “heart attack survivor” but was a role model,

an educator and someone who could provide inspiration

simply by sharing his story and showing how easy it is to eat

healthfully and to live well.

These days, Adam shares how to prepare delicious,

nutritious food for overall health, energy and vitality. He

conducts online healthy heating and wellness programs

at ifeelgood.com.au and gives keynote talks, live cooking

demonstrations and cooking classes on the subjects of

healthy eating and living well.

Lee HolmesLee’s food philosophy is all about S.O.L.E. food: sustainable,

organic, local and ethical. Her main goal is to alter the

perception that cooking fresh, wholesome, nutrient-rich

meals is difficult, complicated and time-consuming.

Lee says, “The best feeling I get is when I create a recipe

using interesting, nourishing ingredients and it knocks my

socks off. Then I can’t wait to share it with my community

and hear their experiences.”

After being diagnosed with a crippling autoimmune disease

in 2006, Lee travelled the world discovering foods that could

be used to heal her body at a cellular level. After discovering

many nutrient-rich and anti-inflammatory foods and

changing her diet, Lee recovered. Her mind alive with ideas

for new recipes, she wanted to share her creations with the

world, so superchargedfood.com was born.

Supercharged Food is all about making small and

realistic changes every day. It’s about making healthy

choices through knowledge and empowerment. Lee’s

blog has become one of the leading health and lifestyle

blogs in Australia.

From posting recipes, her passion to share her

story and help others has snowballed and the blog has

recently taken home the overall prize at the Bupa Health

Influencer Awards and was named Best Blog in the

Healthy Eating category.

Connect with Lee Holmes at superchargedfood.comLee Holmes

14 | EatWell

EatWellchef profiles

EWL029_012-014 Chefs.indd 14EWL029_012-014 Chefs.indd 14 1/31/2020 11:08:09 AM1/31/2020 11:08:09 AM

Our Chefs

Adam Guthrie

Adam GuthrieAdam is a vegan whose passion for food began with a life-

threatening illness and continues today in a lifestyle built

around healthy cooking and eating.

Adam is a qualified chef and wellness coach who

specialises in a wholefood, plant-based diet. He is

a passionate advocate for living a simple, healthy and

environmentally friendly life. His story begins with a rude

awakening when, as an out-of-balance and overweight

39-year-old, he found himself in hospital after an early-

morning surf, discovering he’d had a heart attack and being

told by his cardiologist that he would be on daily medications

for the rest of his life.

Adam didn’t accept that his cardiologist’s “solution” of

daily medication was the only way of minimising his risk

of another heart attack. Instead, he decided he would do

everything in his power to find another way. He learned

how to treat himself with absolute kindness, love and

respect. Adam transformed his diet, lost 20kg and no

longer needs to take medication.

Somewhere along the way, he realised he was more than

a chef and a “heart attack survivor” but was a role model,

an educator and someone who could provide inspiration

simply by sharing his story and showing how easy it is to eat

healthfully and to live well.

These days, Adam shares how to prepare delicious,

nutritious food for overall health, energy and vitality. He

conducts online healthy heating and wellness programs

at ifeelgood.com.au and gives keynote talks, live cooking

demonstrations and cooking classes on the subjects of

healthy eating and living well.

Lee HolmesLee’s food philosophy is all about S.O.L.E. food: sustainable,

organic, local and ethical. Her main goal is to alter the

perception that cooking fresh, wholesome, nutrient-rich

meals is difficult, complicated and time-consuming.

Lee says, “The best feeling I get is when I create a recipe

using interesting, nourishing ingredients and it knocks my

socks off. Then I can’t wait to share it with my community

and hear their experiences.”

After being diagnosed with a crippling autoimmune disease

in 2006, Lee travelled the world discovering foods that could

be used to heal her body at a cellular level. After discovering

many nutrient-rich and anti-inflammatory foods and

changing her diet, Lee recovered. Her mind alive with ideas

for new recipes, she wanted to share her creations with the

world, so superchargedfood.com was born.

Supercharged Food is all about making small and

realistic changes every day. It’s about making healthy

choices through knowledge and empowerment. Lee’s

blog has become one of the leading health and lifestyle

blogs in Australia.

From posting recipes, her passion to share her

story and help others has snowballed and the blog has

recently taken home the overall prize at the Bupa Health

Influencer Awards and was named Best Blog in the

Healthy Eating category.

Connect with Lee Holmes at superchargedfood.comLee Holmes

14 | EatWell

EatWellchef profiles

Mediterranean foo dsOlive Oil

Olive oil is intrinsic to the Mediterranean style of eating. When choosing olive oil you must opt for “extra-virgin”. Extra-virgin olive

oil is made from the first pressing of olives. The oil is extracted by the traditional cold-pressing method, where no solvents (chemicals) and

no heat are applied. The olives must be crushed within 72 hours of picking for the oil to be classified “extra-virgin” as this will minimise breakdown of nutrients. Some producers will do the crushing within

a few hours of picking, which is labour-intensive and costly but produces the best oil. The result is an unrefined oil derived from the

first pressing of the olives with a delicious and delicate flavour.

Pho

togr

aphy

: Get

ty

EatWellFOR THE LOVE OF FOOD

EatWell | 15

EWL029_015 Food Mood Olive Oil.indd 15EWL029_015 Food Mood Olive Oil.indd 15 1/30/2020 2:25:24 PM1/30/2020 2:25:24 PM

Mediterranean foo dsOlive Oil

Olive oil is intrinsic to the Mediterranean style of eating. When choosing olive oil you must opt for “extra-virgin”. Extra-virgin olive

oil is made from the first pressing of olives. The oil is extracted by the traditional cold-pressing method, where no solvents (chemicals) and

no heat are applied. The olives must be crushed within 72 hours of picking for the oil to be classified “extra-virgin” as this will minimise breakdown of nutrients. Some producers will do the crushing within

a few hours of picking, which is labour-intensive and costly but produces the best oil. The result is an unrefined oil derived from the

first pressing of the olives with a delicious and delicate flavour.

Pho

togr

aphy

: Get

tyEatWell

FOR THE LOVE OF FOOD

EatWell | 15

Black beans are full of goodness, but

fibre is probably one of the greatest

assets of this awesome legume, given

that the benefits to our digestive system

are second to none. From one cup of cooked

black beans your body gets around 15g of fibre,

which is well on the way to the recommended

daily intake of 25–30g per day for adults.

More specifically, although all legumes

contain a certain amount of starch, black beans

contain a large proportion of resistant starch.

Resistant starch is a form of starchy fibre

that can’t be digested in the small intestine,

and passes through to the colon where it is

then fermented by bacteria. This process of

fermentation produces metabolites, short-

chain fatty acids, gases and small amounts of

organic acids and alcohols. These metabolites,

particularly the short-chain fatty acid butyrate,

are important food and energy sources for our

enterocytes — the cells that line the gut wall,

thus enabling them to perform at their best.

Not only that, these metabolites seem to

have protective effects against DNA damage to

the cells and the development of colon cancer,

help to regulate metabolism, optimise the

secretion of hormones and reduce the pH of

the large intestine.

If that wasn’t enough, resistant starch also

seems to improve the function and quantity of

our healthy gut bacteria themselves. We know

that your gut microbiota play a significant role

in your immunity, detoxification processes,

brain function and inflammation. More and

more often studies are revealing links between

suboptimal gut bacteria and disease, so it

makes sense to keep them as happy and

healthy as you can. And black beans are one

delicious way to do this!

Black beans sit in the same category as

red cabbage, red onions and blueberries in

terms of their phytonutrient status. Their

outer seed coat is rich in flavonoids that are

not only responsible for creating the gorgeous

colour, but are potent antioxidants and immune

supportive nutrients. They are also a great

source of bioavailable zinc, which further

supports our immunity and also works to

reduce inflammation, supports growth and

development and also the health of our skin.

Protein is another selling point for black

beans, contributing to balanced blood sugar

and helping to build and repair muscle, make

enzymes and hormones, and also importantly

contributing to brain health via healthy

neurotransmitter production.

Like all legumes, black beans help to reduce

the risk of cardiovascular disease and improve

glucose tolerance and insulin sensitivity,

providing benefits for heart disease, high blood

pressure, imbalanced cholesterol, blood sugar

irregularities and type-2 diabetes. Black beans

specifically have been shown to improve blood

lipid levels and blood sugar levels.

They also contain a high amount of folate,

which is important for providing us with

energy and supporting blood cell production,

heart health and mental health. In addition

to folate, black beans deliver a good amount

of magnesium, iron, vitamin B1, manganese

and copper.

Black bean cuisineWith their origins in South America, black

beans are now cultivated across the globe,

and find themselves in an array of delicious

dishes. My favourite way to incorporate them

is in Mexican-inspired mole or salads, but they

work beautifully as part of a soup, made into

a dip or used in substitution for any of your

favourite legume meals.

You can find black beans in their dried form,

or canned ready for eating. I love to prepare

them from dried; however, canned is extremely

convenient. If you are preparing black beans

from the dried beans, soaking them first in

plenty of water overnight will not only bring

down the cooking time, but also removes certain

oligosaccharides that are associated with

flatulence, making them even more popular!

To cook them after soaking, pop them into

a pot and cover with water, making sure the

water reaches about 5cm above the beans. Bring

to the boil then reduce the heat and simmer for

around an hour to an hour and a half, depending

on the freshness of your beans. Just taste them

to decide if they are ready or not, they should be

soft, not mushy and without any hard or grainy

mouthfeel. If you have a pressure cooker, black

beans will only take around half an hour.

So next time you are looking to make

a legume-based dish, give black beans a whirl

— I bet you will be won over by their gorgeous

colour and impressive health benefits.

Meg Thompson is a practising naturopath, cook, mother, writer, health advocate and passionate wholefood enthusiast based in Melbourne.

Black bean beautyPerhaps they are not the sexiest of foods, but black beans certainly deserve a spotlight

for their services to human nutrition and deliciousness.

Like all legumes, black beans help to reduce the risk of

cardiovascular disease and improve glucose tolerance and insulin sensitivity …

Pho

togr

aphy

: Get

ty

16 | EatWell

THE WHOLE FOOD meg thompson

EWL029_016 Column Whole Food Meg.indd 16EWL029_016 Column Whole Food Meg.indd 16 1/30/2020 2:25:34 PM1/30/2020 2:25:34 PM

Black beans are full of goodness, but

fibre is probably one of the greatest

assets of this awesome legume, given

that the benefits to our digestive system

are second to none. From one cup of cooked

black beans your body gets around 15g of fibre,

which is well on the way to the recommended

daily intake of 25–30g per day for adults.

More specifically, although all legumes

contain a certain amount of starch, black beans

contain a large proportion of resistant starch.

Resistant starch is a form of starchy fibre

that can’t be digested in the small intestine,

and passes through to the colon where it is

then fermented by bacteria. This process of

fermentation produces metabolites, short-

chain fatty acids, gases and small amounts of

organic acids and alcohols. These metabolites,

particularly the short-chain fatty acid butyrate,

are important food and energy sources for our

enterocytes — the cells that line the gut wall,

thus enabling them to perform at their best.

Not only that, these metabolites seem to

have protective effects against DNA damage to

the cells and the development of colon cancer,

help to regulate metabolism, optimise the

secretion of hormones and reduce the pH of

the large intestine.

If that wasn’t enough, resistant starch also

seems to improve the function and quantity of

our healthy gut bacteria themselves. We know

that your gut microbiota play a significant role

in your immunity, detoxification processes,

brain function and inflammation. More and

more often studies are revealing links between

suboptimal gut bacteria and disease, so it

makes sense to keep them as happy and

healthy as you can. And black beans are one

delicious way to do this!

Black beans sit in the same category as

red cabbage, red onions and blueberries in

terms of their phytonutrient status. Their

outer seed coat is rich in flavonoids that are

not only responsible for creating the gorgeous

colour, but are potent antioxidants and immune

supportive nutrients. They are also a great

source of bioavailable zinc, which further

supports our immunity and also works to

reduce inflammation, supports growth and

development and also the health of our skin.

Protein is another selling point for black

beans, contributing to balanced blood sugar

and helping to build and repair muscle, make

enzymes and hormones, and also importantly

contributing to brain health via healthy

neurotransmitter production.

Like all legumes, black beans help to reduce

the risk of cardiovascular disease and improve

glucose tolerance and insulin sensitivity,

providing benefits for heart disease, high blood

pressure, imbalanced cholesterol, blood sugar

irregularities and type-2 diabetes. Black beans

specifically have been shown to improve blood

lipid levels and blood sugar levels.

They also contain a high amount of folate,

which is important for providing us with

energy and supporting blood cell production,

heart health and mental health. In addition

to folate, black beans deliver a good amount

of magnesium, iron, vitamin B1, manganese

and copper.

Black bean cuisineWith their origins in South America, black

beans are now cultivated across the globe,

and find themselves in an array of delicious

dishes. My favourite way to incorporate them

is in Mexican-inspired mole or salads, but they

work beautifully as part of a soup, made into

a dip or used in substitution for any of your

favourite legume meals.

You can find black beans in their dried form,

or canned ready for eating. I love to prepare

them from dried; however, canned is extremely

convenient. If you are preparing black beans

from the dried beans, soaking them first in

plenty of water overnight will not only bring

down the cooking time, but also removes certain

oligosaccharides that are associated with

flatulence, making them even more popular!

To cook them after soaking, pop them into

a pot and cover with water, making sure the

water reaches about 5cm above the beans. Bring

to the boil then reduce the heat and simmer for

around an hour to an hour and a half, depending

on the freshness of your beans. Just taste them

to decide if they are ready or not, they should be

soft, not mushy and without any hard or grainy

mouthfeel. If you have a pressure cooker, black

beans will only take around half an hour.

So next time you are looking to make

a legume-based dish, give black beans a whirl

— I bet you will be won over by their gorgeous

colour and impressive health benefits.

Meg Thompson is a practising naturopath, cook,mother, writer, health advocate and passionatewholefood enthusiast based in Melbourne.

Black bean beautyPerhaps they are not the sexiest of foods, but black beans certainly deserve a spotlight

for their services to human nutrition and deliciousness.

Like all legumes, black beanshelp to reduce the risk of

cardiovascular disease andimprove glucose toleranceand insulin sensitivity …

Pho

togr

aphy

: Get

ty

16 | EatWell

THE WHOLE FOOD meg thompson

Cabot_FP.indd 1Cabot_FP.indd 1 31/01/2020 8:48:11 AM31/01/2020 8:48:11 AM

Cape gooseberriesThese brightly orange-coloured

superfoods, with the botanical name

Physalis peruviana, originate from South

America and grow in warm regions. They

are commonly known as Inca berries,

Peruvian ground cherries, poha berries,

husk cherries and golden berries,

depending on where you are in the world.

Sounds confusing, right? Don’t let the name

“berries” fool you; cape gooseberries are

actually closely related to tomatoes and

eggplants since they are members of the

nightshade family. Their distinctly sweet,

slightly tart and tropical taste is often

likened to pineapple and mango.

So what makes gooseberries so special

as a superfood? Gooseberries are rich in

nutrients and minerals, offering a bevy

of health benefits for those willing to try

something a bit different. They have

a particularly high concentration of vitamin

C (21 per cent of the recommended daily

intake (RDI) for women and 17 per cent

for men), vitamin E, vitamin K, thiamine,

riboflavin, niacin and iron. They also contain

carotenoids and polyphenols, which are

potent antioxidants vital in neutralising

free radicals in the body. Gooseberries are

also particularly beneficial for immunity

and digestive health, and help to reduce

inflammation, detoxify the body and manage

blood sugar levels.

Compared to other types of fruit,

gooseberries have a lower sugar content,

making them an ideal fruit for diabetics or

people who are watching their calories. Just

make sure to watch out for hidden added

sugars, if purchasing the dried variety.

How to eat themGooseberries can be eaten both fresh and

dried. They can be a little tart on their own

so are best used as an ingredient in cakes,

sweets, smoothies, jams and sauces. Prior

to consuming them, make sure you remove

the calyx (the papery lantern-like husk which

surrounds each berry). Unripe gooseberries

contain solanine, a toxin naturally found in

nightshade vegetables, so ensure they are

ripe before consuming.

Hemp seedsThese super-nutritious seeds are from

the hemp plant, Cannabis sativa, and have

a mild and nutty flavour. Technically, they

are better classified as nuts rather than

seeds, as they contain over 30 per cent

oil and approximately 25 per cent protein.

Although these seeds are sourced from the

cannabis plant, the seeds only contain a trace

amount of tetrahydrocannabinol (THC), the

psychoactive compound in marijuana. Hemp

is not just known for its health benefits;

it’s also one of the most versatile and eco-

friendly crops in the world, so you can feel

that you’re benefiting the environment while

consuming it.

Hemp seeds are a good source of healthy

fats, including polyunsaturated and essential

fatty acids (particularly the essential linoleic

acid and alpha-linolenic acid) without the

nasty trans fats. They have about a 3:1 ratio

of omega-6 to omega-3, which is considered

in the optimal range. They are also bursting

with minerals and vitamins, including vitamin

E, magnesium, phosphorus and potassium

and are also a good source of iron, zinc

and B vitamins, including niacin, riboflavin,

thiamine, vitamin B6 and folate.

These seeds are also very beneficial for

heart health as they contain a high amount

of the amino acid arginine, which produces

nitric oxide in the body. This can help make

blood vessels dilate and relax, leading to

lowered blood pressure and a reduced

risk of heart disease. Hemp seeds are also

very beneficial for digestive health since

they are a good source of both soluble and

insoluble fibre, containing 20 per cent and

80 per cent respectively.

Hemp seeds have also become very

popular among vegans and vegetarians

since they are a great source of complete

plant-based protein.

How to eat themOne of the biggest appeals of hemp seeds is

their versatility. Hemp seeds can be eaten raw,

cooked or roasted. The most popular way to

consume hemp seeds is by shelling them; they

are then called hemp hearts and are a great

addition to muesli bars, smoothies, yoghurts,

salads, stir-fries and muffins. Hemp seed oil is

also a great alternative for a salad dressing, but

should not be used as a cooking oil since the

nutrients break down in the cooking process.

To optimise storage, hemp seeds are best kept

refrigerated to keep them fresher longer.

KiwifruitAltbough it’s not a new and “trendy”

superfood as such, kiwifruit, native to

northern China and now grown throughout

the world, is one of the stayers in the

superfood “must-eat” list for good reason.

This green fruit is bursting full of nutrition

and health benefits. Think that lemons and

oranges have the highest concentration of

vitamin C? Think again: just one kiwifruit

provide 117 per cent of the RDI of vitamin

C, which not only supports immune health

but also helps build collagen, the support Pho

togr

aphy

: Get

ty

5 must-eat superfoodsAre you bored with hearing about all the usual superfoods like blueberries and chia

seeds? Here are fi ve superfoods which are packed full of nutrients and minerals for you to experiment with to maximise your health benefi ts.

Words / Lisa Holmen

18 | EatWell

ARTICLEsuperfoods

EWL029_018-019 FEAT Five Superfoods.indd 18EWL029_018-019 FEAT Five Superfoods.indd 18 1/30/2020 2:25:41 PM1/30/2020 2:25:41 PM

Cape gooseberriesThese brightly orange-coloured

superfoods, with the botanical name

Physalis peruviana, originate from South

America and grow in warm regions. They

are commonly known as Inca berries,

Peruvian ground cherries, poha berries,

husk cherries and golden berries,

depending on where you are in the world.

Sounds confusing, right? Don’t let the name

“berries” fool you; cape gooseberries are

actually closely related to tomatoes and

eggplants since they are members of the

nightshade family. Their distinctly sweet,

slightly tart and tropical taste is often

likened to pineapple and mango.

So what makes gooseberries so special

as a superfood? Gooseberries are rich in

nutrients and minerals, offering a bevy

of health benefits for those willing to try

something a bit different. They have

a particularly high concentration of vitamin

C (21 per cent of the recommended daily

intake (RDI) for women and 17 per cent

for men), vitamin E, vitamin K, thiamine,

riboflavin, niacin and iron. They also contain

carotenoids and polyphenols, which are

potent antioxidants vital in neutralising

free radicals in the body. Gooseberries are

also particularly beneficial for immunity

and digestive health, and help to reduce

inflammation, detoxify the body and manage

blood sugar levels.

Compared to other types of fruit,

gooseberries have a lower sugar content,

making them an ideal fruit for diabetics or

people who are watching their calories. Just

make sure to watch out for hidden added

sugars, if purchasing the dried variety.

How to eat themGooseberries can be eaten both fresh and

dried. They can be a little tart on their own

so are best used as an ingredient in cakes,

sweets, smoothies, jams and sauces. Prior

to consuming them, make sure you remove

the calyx (the papery lantern-like husk which

surrounds each berry). Unripe gooseberries

contain solanine, a toxin naturally found in

nightshade vegetables, so ensure they are

ripe before consuming.

Hemp seedsThese super-nutritious seeds are from

the hemp plant, Cannabis sativa, and have

a mild and nutty flavour. Technically, they

are better classified as nuts rather than

seeds, as they contain over 30 per cent

oil and approximately 25 per cent protein.

Although these seeds are sourced from the

cannabis plant, the seeds only contain a trace

amount of tetrahydrocannabinol (THC), the

psychoactive compound in marijuana. Hemp

is not just known for its health benefits;

it’s also one of the most versatile and eco-

friendly crops in the world, so you can feel

that you’re benefiting the environment while

consuming it.

Hemp seeds are a good source of healthy

fats, including polyunsaturated and essential

fatty acids (particularly the essential linoleic

acid and alpha-linolenic acid) without the

nasty trans fats. They have about a 3:1 ratio

of omega-6 to omega-3, which is considered

in the optimal range. They are also bursting

with minerals and vitamins, including vitamin

E, magnesium, phosphorus and potassium

and are also a good source of iron, zinc

and B vitamins, including niacin, riboflavin,

thiamine, vitamin B6 and folate.

These seeds are also very beneficial for

heart health as they contain a high amount

of the amino acid arginine, which produces

nitric oxide in the body. This can help make

blood vessels dilate and relax, leading to

lowered blood pressure and a reduced

risk of heart disease. Hemp seeds are also

very beneficial for digestive health since

they are a good source of both soluble and

insoluble fibre, containing 20 per cent and

80 per cent respectively.

Hemp seeds have also become very

popular among vegans and vegetarians

since they are a great source of complete

plant-based protein.

How to eat themOne of the biggest appeals of hemp seeds is

their versatility. Hemp seeds can be eaten raw,

cooked or roasted. The most popular way to

consume hemp seeds is by shelling them; they

are then called hemp hearts and are a great

addition to muesli bars, smoothies, yoghurts,

salads, stir-fries and muffins. Hemp seed oil is

also a great alternative for a salad dressing, but

should not be used as a cooking oil since the

nutrients break down in the cooking process.

To optimise storage, hemp seeds are best kept

refrigerated to keep them fresher longer.

KiwifruitAltbough it’s not a new and “trendy”

superfood as such, kiwifruit, native to

northern China and now grown throughout

the world, is one of the stayers in the

superfood “must-eat” list for good reason.

This green fruit is bursting full of nutrition

and health benefits. Think that lemons and

oranges have the highest concentration of

vitamin C? Think again: just one kiwifruit

provide 117 per cent of the RDI of vitamin

C, which not only supports immune health

but also helps build collagen, the support Pho

togr

aphy

: Get

ty

5 must-eat superfoodsAre you bored with hearing about all the usual superfoods like blueberries and chia

seeds? Here are fi ve superfoods which are packed full of nutrients and minerals for you to experiment with to maximise your health benefi ts.

Words / Lisa Holmen

18 | EatWell

ARTICLEsuperfoods

system of the skin. Kiwifruit are also rich

in folate, calcium, iron, magnesium, copper,

manganese, potassium and vitamin K

(a vitamin often overlooked but essential

for blood clotting).

Since kiwifruit have the nutrients to help

lower blood triglyceride levels by up to 15

per cent, they are great for heart and overall

cardiovascular health. Since they are high

in potassium, people consuming kiwifruit on

a regular basis may have a reduced risk of

stroke and the formation of kidney stones.

An increased intake of potassium in the diet

can also help lower blood pressure. They

also have great benefits for digestive health

since they have plenty of fibre and contain

a proteolytic enzyme called actinidin which

helps digest protein in the body.

Compared to other fruit, kiwifruit is fairly

low in calories — the average kiwifruit

contains just 54 calories — so is great for

diabetics and people watching their weight.

How to eat themKiwifruit are great as a snack on their own, or

as an addition to fruit salads, smoothies and

your morning muesli. Contrary to popular

belief, the skin is also edible and contains

plenty of fibre and nutrients (if you don’t mind

a bit of fuzz that is!).

MacaRising in popularity in recent years, this

cruciferous vegetable (in the broccoli,

cabbage and kale family) is native to Peru

and is commonly referred to as Peruvian

ginseng. Its mainly edible part is its root

which grows underground and ranges in

colour from white to black. It has a slightly

earthy, nutty taste with hints of caramel

and malt. Maca is rich in vitamins and

minerals including vitamin C, copper, iron,

potassium, protein and fibre.

Consumption of maca on a regular basis

may boost your mental wellbeing and

mood since it contains many bioactive plant

compounds called flavonoids. Recent studies

have suggested that maca is beneficial for

people suffering anxiety and depression.

Another benefit of maca is increasing libido

in men and women and potentially improving

the sperm quality in men. It also may be

beneficial also for menopausal women.

How to eat itMaca is available in many forms including

the edible root, which is generally dried and

consumed in either powder form or

a liquid, which can easily be incorporated

into your daily diet. It’s the perfect addition

in smoothies, cakes, oats and muesli bars.

Maca can also be taken as a supplement.

Watermelon seedsWatermelon has long been hailed as

a superfood, but what about their often-

neglected seeds? Don’t spit out the seed of

the watermelon just yet. The seeds have been

found to have more nutrients than the fruit’s

flesh and is one of the most nutrient-dense

seeds going around, with plenty of proteins,

vitamins, omega 3 and omega 6 fatty acids.

Just 100 grams of watermelon seeds

contain 34 grams of protein — higher than

pepitas and sunflower seeds. They are also

high in magnesium, phosphorus, zinc and iron.

A 4-gram serve of watermelon seeds

contains approximately 21mg of magnesium,

which is essential for maintaining the body’s

metabolic, nerve and muscle function as well

as helping boost immunity. We also don’t

normally get enough zinc in our diets, and

just a handful of these seeds can provide 26

per cent of the daily value. Zinc also helps the

body’s digestive and nervous system and cell

regrowth and divisions.

These seeds are high in calories though,

so you need to mindful of your portions. One

cup of roasted watermelon seeds contains

roughly 600 calories.

How to eat themWatermelon seeds can be consumed whole

in their raw form but are best enjoyed when

their coat is removed since it is hard and

bitter. They can be dried and then roasted,

by removing the bitter shell, which results

in a mild nutty flavour. Watermelon seed

powder can be blended into a smoothie. Opt

for sprouted watermelon seeds for even

more nutritional benefits.

Lisa Holmen is a food and travel writer and photographer. Her aim is to “eat the world” one inch at a time and explore as many different cuisines and cultures as possible. Follow Lisa’s journey at www.lisaeatsworld.com

Since kiwifruit have the nutrients to help lower

blood triglyceride levels by up to 15 per cent, they are great for heart and overall

cardiovascular health.

EatWell | 19

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system of the skin. Kiwifruit are also rich

in folate, calcium, iron, magnesium, copper,

manganese, potassium and vitamin K

(a vitamin often overlooked but essential

for blood clotting).

Since kiwifruit have the nutrients to help

lower blood triglyceride levels by up to 15

per cent, they are great for heart and overall

cardiovascular health. Since they are high

in potassium, people consuming kiwifruit on

a regular basis may have a reduced risk of

stroke and the formation of kidney stones.

An increased intake of potassium in the diet

can also help lower blood pressure. They

also have great benefits for digestive health

since they have plenty of fibre and contain

a proteolytic enzyme called actinidin which

helps digest protein in the body.

Compared to other fruit, kiwifruit is fairly

low in calories — the average kiwifruit

contains just 54 calories — so is great for

diabetics and people watching their weight.

How to eat themKiwifruit are great as a snack on their own, or

as an addition to fruit salads, smoothies and

your morning muesli. Contrary to popular

belief, the skin is also edible and contains

plenty of fibre and nutrients (if you don’t mind

a bit of fuzz that is!).

MacaRising in popularity in recent years, this

cruciferous vegetable (in the broccoli,

cabbage and kale family) is native to Peru

and is commonly referred to as Peruvian

ginseng. Its mainly edible part is its root

which grows underground and ranges in

colour from white to black. It has a slightly

earthy, nutty taste with hints of caramel

and malt. Maca is rich in vitamins and

minerals including vitamin C, copper, iron,

potassium, protein and fibre.

Consumption of maca on a regular basis

may boost your mental wellbeing and

mood since it contains many bioactive plant

compounds called flavonoids. Recent studies

have suggested that maca is beneficial for

people suffering anxiety and depression.

Another benefit of maca is increasing libido

in men and women and potentially improving

the sperm quality in men. It also may be

beneficial also for menopausal women.

How to eat itMaca is available in many forms including

the edible root, which is generally dried and

consumed in either powder form or

a liquid, which can easily be incorporated

into your daily diet. It’s the perfect addition

in smoothies, cakes, oats and muesli bars.

Maca can also be taken as a supplement.

Watermelon seedsWatermelon has long been hailed as

a superfood, but what about their often-

neglected seeds? Don’t spit out the seed of

the watermelon just yet. The seeds have been

found to have more nutrients than the fruit’s

flesh and is one of the most nutrient-dense

seeds going around, with plenty of proteins,

vitamins, omega 3 and omega 6 fatty acids.

Just 100 grams of watermelon seeds

contain 34 grams of protein — higher than

pepitas and sunflower seeds. They are also

high in magnesium, phosphorus, zinc and iron.

A 4-gram serve of watermelon seeds

contains approximately 21mg of magnesium,

which is essential for maintaining the body’s

metabolic, nerve and muscle function as well

as helping boost immunity. We also don’t

normally get enough zinc in our diets, and

just a handful of these seeds can provide 26

per cent of the daily value. Zinc also helps the

body’s digestive and nervous system and cell

regrowth and divisions.

These seeds are high in calories though,

so you need to mindful of your portions. One

cup of roasted watermelon seeds contains

roughly 600 calories.

How to eat themWatermelon seeds can be consumed whole

in their raw form but are best enjoyed when

their coat is removed since it is hard and

bitter. They can be dried and then roasted,

by removing the bitter shell, which results

in a mild nutty flavour. Watermelon seed

powder can be blended into a smoothie. Opt

for sprouted watermelon seeds for even

more nutritional benefits.

Lisa Holmen is a food and travel writer and photographer. Her aim is to “eat the world” one inch at a time and explore as many different cuisines and cultures as possible. Follow Lisa’s journey at www.lisaeatsworld.com

Since kiwifruit have the nutrients to help lower

blood triglyceride levels by up to 15 per cent, they are great for heart and overall

cardiovascular health.

EatWell | 19

Breakfast is undoubtedly the most important meal of the day. Eating a substantial breakfast reduces your cravings for bad foods later in the morning and is linked to overall better weight control. That doesn’t mean

that you want to tuck into a plate loaded with saturated fats and limited nutrition. What you do want is fresh, nourishing food that will deliver slow-burn energy throughout the morning and into the afternoon.

Try starting your day with our: breakfast Fattoush; corn and haloumi fritters; gluten-free waffl es with mixed berries; pear spelt pancakes with strawberry puree; caulifl ower breakfast fried rice; nourishing breakfast

bowl; pull apart green bread; or English baked beans on toast.

Big breakfast

Breakfast Fattoush

Breakfast FattoushRecipe / Meg Thompson

I love a salad for breakfast in the warmer weather,

and this one is a crunchy delight full of textures, flavours

and nutritional prowess. Based on a lovely salad of Annabel

Crabb’s, this salad is ready to go for a breakfast, lunch

or dinner. Delicious!

Serves: 2-4

1 Lebanese flatbread or pitta bread

¼ iceberg lettuce, chopped2 radishes, thinly sliced½ cucumber or 1 stick

celery, chopped½ avocado, sliced1 peach, nectarine or

orange, sliced

Handful coriander, roughly chopped

1 spring onion, chopped

Dressing1 tbsp olive oil1 tbsp lemon juice2 tsp plain yoghurt

Preheat oven to 180°C.Drizzle a little olive oil over flatbread and cut or break up

into pieces.

Bake for about 5 mins or until crisp.

Arrange in large bowl with remaining ingredients and toss

gently to combine.

Mix dressing ingredients in small cup and pour over salad.

Add crispy flatbread just before serving.

Grilled Mushroom, Quinoa Tabbouleh, Avocado & Cashew CheeseRecipe / Jacqueline Alwill

The best breakfasts are those you can also eat for dinner too, and this

one is a definite for both. It’s loaded with vegetables, rich in plant proteins

from quinoa and cashew cheese and is meaty and sustaining thanks to

mushroom without having the meat. A favourite on my menu repertoire for

breakfast, lunch or dinner.

Serves: 2

4 flat mushrooms1½ tbsp extra-virgin olive oil2 ears sweet corn, kernels

sliced from cob1 cup cooked quinoa100g cherry tomatoes, cut

into quarters1 red shallot, finely sliced¼ cup finely chopped parsley

¼ cup finely chopped mint¼ small red capsicum, seeds

removed & diced small2 tsp apple-cider vinegar or

lemon juice2 tbsp cashew cheese½ avocado, mashedLemon wedges, to serveSea salt & black pepper

Rub mushrooms with 1 tbsp

extra-virgin olive oil. Heat frying

pan on medium–high heat, add

mushrooms, cover and cook 5 mins,

then flip and cook a further 5

mins. Set aside, covered to stay

warm, and wipe out pan.

Add ½ tbsp extra-virgin olive oil to

pan, followed by corn, and cook for 3

mins, tossing frequently.

To make quinoa tabbouleh,

combine sweet corn, quinoa, cherry

tomatoes, shallot, parsley, mint,

capsicum and apple-cider vinegar or

lemon in bowl and toss to combine.

To serve, spoon tabouleh into

bowls, top with mushrooms, cashew

cheese and avocado.

Season with sea salt and black

pepper. Enjoy! Pho

togr

aphy

: Jac

quel

ine

Alw

ill ,

Meg

Tho

mps

on

20 | EatWell

RECIPESbig breakfast

EWL029_020-031 CR Big Breakfasts.indd 20EWL029_020-031 CR Big Breakfasts.indd 20 1/30/2020 2:25:51 PM1/30/2020 2:25:51 PM

Breakfast is undoubtedly the most important meal of the day. Eating a substantial breakfast reduces yourcravings for bad foods later in the morning and is linked to overall better weight control. That doesn’t mean

that you want to tuck into a plate loaded with saturated fats and limited nutrition. What you do want isfresh, nourishing food that will deliver slow-burn energy throughout the morning and into the afternoon.

Try starting your day with our: breakfast Fattoush; corn and haloumi fritters; gluten-free waffles with mixedberries; pear spelt pancakes with strawberry puree; cauliflower breakfast fried rice; nourishing breakfast

bowl; pull apart green bread; or English baked beans on toast.

Big breakfast

Breakfast Fattoush

Breakfast FattoushRecipe / Meg Thompson

I love a salad for breakfast in the warmer weather,

and this one is a crunchy delight full of textures, flavours

and nutritional prowess. Based on a lovely salad of Annabel

Crabb’s, this salad is ready to go for a breakfast, lunch

or dinner. Delicious!

Serves: 2-4

1 Lebanese flatbreador pitta bread

¼ iceberg lettuce, chopped2 radishes, thinly sliced½ cucumber or 1 stick

celery, chopped½ avocado, sliced1 peach, nectarine or

orange, sliced

Handful coriander, roughlychopped

1 spring onion, chopped

Dressing1 tbsp olive oil1 tbsp lemon juice2 tsp plain yoghurt

Preheat oven to 180°C.Drizzle a little olive oil over flatbread and cut or break up

into pieces.

Bake for about 5 mins or until crisp.

Arrange in large bowl with remaining ingredients and toss

gently to combine.

Mix dressing ingredients in small cup and pour over salad.

Add crispy flatbread just before serving.

Grilled Mushroom, Quinoa Tabbouleh, Avocado & Cashew CheeseRecipe / Jacqueline Alwill

The best breakfasts are those you can also eat for dinner too, and this

one is a definite for both. It’s loaded with vegetables, rich in plant proteins

from quinoa and cashew cheese and is meaty and sustaining thanks to

mushroom without having the meat. A favourite on my menu repertoire for

breakfast, lunch or dinner.

Serves: 2

4 flat mushrooms1½ tbsp extra-virgin olive oil2 ears sweet corn, kernels

sliced from cob1 cup cooked quinoa100g cherry tomatoes, cut

into quarters1 red shallot, finely sliced¼ cup finely chopped parsley

¼ cup finely chopped mint¼ small red capsicum, seeds

removed & diced small2 tsp apple-cider vinegar or

lemon juice2 tbsp cashew cheese½ avocado, mashedLemon wedges, to serveSea salt & black pepper

Rub mushrooms with 1 tbsp

extra-virgin olive oil. Heat frying

pan on medium–high heat, add

mushrooms, cover and cook 5 mins,

then flip and cook a further 5

mins. Set aside, covered to stay

warm, and wipe out pan.

Add ½ tbsp extra-virgin olive oil to

pan, followed by corn, and cook for 3

mins, tossing frequently.

To make quinoa tabbouleh,

combine sweet corn, quinoa, cherry

tomatoes, shallot, parsley, mint,

capsicum and apple-cider vinegar or

lemon in bowl and toss to combine.

To serve, spoon tabouleh into

bowls, top with mushrooms, cashew

cheese and avocado.

Season with sea salt and black

pepper. Enjoy! Pho

togr

aphy

: Jac

quel

ine

Alw

ill ,

Meg

Tho

mps

on

20 | EatWell

RECIPESbig breakfast

Grilled Mushroom, Quinoa Tabbouleh, Avocado & Cashew Cheese

The best breakfasts are those you can also eat for dinner too, and this one is

a defi nite for both.

EatWell | 21

EWL029_020-031 CR Big Breakfasts.indd 21EWL029_020-031 CR Big Breakfasts.indd 21 1/30/2020 2:25:54 PM1/30/2020 2:25:54 PM

Grilled Mushroom, Quinoa Tabbouleh, Avocado & Cashew Cheese

The best breakfasts are those you can also eat for dinner too, and this one is

a defi nite for both.

EatWell | 21

Overnight Kefi r Oats & Chia Brekkie BowlRecipe / Jacqueline Alwill

On a Sunday eve I will often soak oats and chia seeds ready to see me

through the start of the week. They’re a wonderful source of energy,

fibre and healthy fats, and with the inclusion of kefir to the oats add

valuable live enzymes to a big breakfast bowl too.

Serves: 4

Kefir Oats1 cup rolled oats1½ cups coconut water kefir¾ tsp ground turmeric3 tsp maple syrup½ cup desiccated coconut

Soaked Chia½ cup chia seeds1½ cups almond milk

2 tsp vanilla extract2 tsp maple syrup

ToppingsBanana, sliced1 tbsp chopped walnuts2 tsp nut butter of choice2 tbsp coconut yoghurt3 tbsp granolaBlueberries

To make kefir oats, combine all ingredients in bowl, mix, cover and

place in fridge to soak overnight.

To make soaked chia, combine all ingredients in bowl, mix, set aside

for 10 mins, mix again, then cover and place in fridge to soak overnight.

To serve, spoon ¼ of kefir oats and chia into 4 bowls, spread nut

butter and coconut yoghurt around edge of each bowl, top with sliced

banana, granola, walnuts and berries and serve.

Overnight Kefir Oats & Chia Brekkie Bowl

Flat OmeletteRecipe / Meg Thompson

An extremely simple but filling breakfast that is endlessly

adaptable to what you have on hand.

Serves: 1

Dash olive oil2 free-range eggs,

lightly whisked2 handfuls fresh herbs

1 spring onion, chopped1–2 tbsp marinated fetaChilli flakes, to taste

Warm a little olive oil in small–medium frying pan and add eggs.

Cook for 1 min and sprinkle over remaining ingredients.

Leave to cook through for another couple of mins.

Slide onto plate and serve.

Flat Omelette

Pho

togr

aphy

: Jac

quel

ine

Alw

ill ,

Meg

Tho

mps

on

Corn & Haloumi FrittersRecipe / Meg Thompson

There are delightful little fritters that are more about

showcasing the ingredients than the fritter itself. They

make a wonderful, nourishing and sustaining snack also,

or work well in a lunchbox.

Makes: 12–15 fritters

3 ears sweet corn½ red onion, sliced100g haloumi, grated½ cup gluten-free plain flour

1 tsp ground cumin2 free-range eggsHandful coriander leavesJuice ½ lemon or lime

Slice corn kernels from cob and place in bowl.

Add remaining ingredients and mix to combine.

Add 1–2 tbsp oil to frying pan over medium–high heat.

Place scoops of mixture into pan and cook for around

3 mins or until golden.

Flip and cook until lovely and golden on other side.

Corn & Haloumi Fritters

22 | EatWell

RECIPESbig breakfast

EWL029_020-031 CR Big Breakfasts.indd 22EWL029_020-031 CR Big Breakfasts.indd 22 31/01/2020 11:17:10 AM31/01/2020 11:17:10 AM

Overnight Kefir Oats & Chia Brekkie BowlRecipe / Jacqueline Alwill

On a Sunday eve I will often soak oats and chia seeds ready to see me

through the start of the week. They’re a wonderful source of energy,

fibre and healthy fats, and with the inclusion of kefir to the oats add

valuable live enzymes to a big breakfast bowl too.

Serves: 4

Kefir Oats1 cup rolled oats1½ cups coconut water kefir¾ tsp ground turmeric3 tsp maple syrup½ cup desiccated coconut

Soaked Chia½ cup chia seeds1½ cups almond milk

2 tsp vanilla extract2 tsp maple syrup

ToppingsBanana, sliced1 tbsp chopped walnuts2 tsp nut butter of choice2 tbsp coconut yoghurt3 tbsp granolaBlueberries

To make kefir oats, combine all ingredients in bowl, mix, cover and

place in fridge to soak overnight.

To make soaked chia, combine all ingredients in bowl, mix, set aside

for 10 mins, mix again, then cover and place in fridge to soak overnight.

To serve, spoon ¼ of kefir oats and chia into 4 bowls, spread nut

butter and coconut yoghurt around edge of each bowl, top with sliced

banana, granola, walnuts and berries and serve.

Overnight KefirOats & ChiaBrekkie Bowl

Flat OmeletteRecipe / Meg Thompson

An extremely simple but filling breakfast that is endlessly

adaptable to what you have on hand.

Serves: 1

Dash olive oil2 free-range eggs,

lightly whisked2 handfuls fresh herbs

1 spring onion, chopped1–2 tbsp marinated fetaChilli flakes, to taste

Warm a little olive oil in small–medium frying pan and add eggs.

Cook for 1 min and sprinkle over remaining ingredients.

Leave to cook through for another couple of mins.

Slide onto plate and serve.

Flat Omelette

Pho

togr

aphy

: Jac

quel

ine

Alw

ill ,

Meg

Tho

mps

on

Corn & Haloumi FrittersRecipe / Meg Thompson

There are delightful little fritters that are more about

showcasing the ingredients than the fritter itself. They

make a wonderful, nourishing and sustaining snack also,

or work well in a lunchbox.

Makes: 12–15 fritters

3 ears sweet corn½ red onion, sliced100g haloumi, grated½ cup gluten-free plain flour

1 tsp ground cumin2 free-range eggsHandful coriander leavesJuice ½ lemon or lime

Slice corn kernels from cob and place in bowl.

Add remaining ingredients and mix to combine.

Add 1–2 tbsp oil to frying pan over medium–high heat.

Place scoops of mixture into pan and cook for around

3 mins or until golden.

Flip and cook until lovely and golden on other side.

Corn & Haloumi Fritters

22 | EatWell

RECIPESbig breakfast

lowfodmap

Available exclusively at Coles.FRUIT FREE VEGAN LOW FRUCTOSE

“Enjoy the goodness of lightly toasted wholegrain oats with a kiss of cinnamon, coconut and vanilla especially crafted with FODMAP friendly ingredients to create a happier gut.”

Happier

FODMAPFRIENDLY

FOR A

GUT

TM

J001907 Eat Well Balance+ Muesli FPC V4.indd 1 23/1/20 2:17 pmTableofPlenty_FP.indd 1TableofPlenty_FP.indd 1 31/01/2020 8:49:35 AM31/01/2020 8:49:35 AM

lowfodmap

Available exclusively at Coles.FRUIT FREE VEGAN LOW FRUCTOSE

“Enjoy the goodness of lightly toasted wholegrain oats with a kiss of cinnamon, coconut and vanilla especially crafted with FODMAP friendly ingredients to create a happier gut.”

Happier

FODMAPFRIENDLY

FOR A

GUT

TM

Green Japanese-inspired Omelette

Green Japanese-inspired OmeletteRecipe / Jacqueline Alwill

This big breakfast ticks all the boxes for nutrition and flavour. It provides

a rich source of protein, vitamins and minerals from eggs, plenty of

quality carbohydrate from brown rice and healthy fats with avocado —

and the flavour inspired by Japan will definitely have you looking forward

to making this brekkie every weekend for many to come!

Serves: 1

½ tsp extra-virgin olive oil½ cup cooked brown rice½ red shallot, finely sliced1 small zucchini, grated¼ cup frozen peas, blanched for

1 min & drained

½ tsp sesame oil2 free-range eggs, whisked1-2 tbsp Asian pickles,

sauerkraut or kimchi1 tbsp furikake or gomasio¼ avocado, peeled & sliced

Heat frying pan on medium heat, add extra-virgin olive oil to coat pan,

then add brown rice, shallot, zucchini and peas and cook for 3 mins,

tossing frequently. Remove from pan, cover and set aside. Wipe pan

clean, then add sesame oil to coat, followed by eggs to make omelette.

Cook for 2 mins one side, flip and cook a further 1–2 mins.

To serve, turn omelette onto plate, fill with brown rice and

vegetable combination, fold over and top with pickles, furikake or

gomasio and avocado.

Note: Furikake is a Japanese seasoning available in Asian

supermarkets. Gomasio is a combination of toasted sesame seeds

and sea salt crushed together.

RECIPESbig breakfast

Pho

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aphy

: Jac

quel

ine

Alw

ill ,

Lisa

Guy

Healthy Gluten-free Waffles with Mixed Berries

24 | EatWell

Healthy Gluten-free Waffl es with Mixed BerriesRecipe / Lisa Guy

These delicious light and healthy gluten-free waffles make

a perfect weekend breakfast. They are a great source of protein

and dietary fibre to help keep your blood sugar levels balanced

and sugar cravings at bay. They also provide a good dose of zinc,

magnesium and calcium to support bone health. Top with your

favourite berries and coconut yoghurt for extra antioxidant and

probiotic goodness.

Makes: 6 small waffles

1 cup almond meal¼ cup coconut flour1 heaped tsp baking powder3 organic eggs3 tbsp cold-pressed coconut

oil, melted⅓ cup milk of choice

(coconut, almond, etc)

1 tbsp raw honey or 100 per cent maple syrup

1 tsp vanilla bean paste or extract

¼ tsp apple-cider vinegarPinch sea saltMixed berries, for topping

Place all ingredients in food processor and blend until well combined.

Heat waffle iron and grease with a little coconut oil.

Pour ¼ cup of mixture onto waffle iron and cook for around 2

mins until light, fluffy and cooked through.

Top with mixed berries and drizzle of honey or maple syrup.

Delicious served with coconut yoghurt or ricotta and flaked

almonds or roughly chopped pistachios or walnuts or seeds such

as hemp, chia, sunflower or pepitas.

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Green Japanese-inspired Omelette

Green Japanese-inspired OmeletteRecipe / Jacqueline Alwill

This big breakfast ticks all the boxes for nutrition and flavour. It provides

a rich source of protein, vitamins and minerals from eggs, plenty of

quality carbohydrate from brown rice and healthy fats with avocado —

and the flavour inspired by Japan will definitely have you looking forward

to making this brekkie every weekend for many to come!

Serves: 1

½ tsp extra-virgin olive oil½ cup cooked brown rice½ red shallot, finely sliced1 small zucchini, grated¼ cup frozen peas, blanched for

1 min & drained

½ tsp sesame oil2 free-range eggs, whisked1-2 tbsp Asian pickles,

sauerkraut or kimchi1 tbsp furikake or gomasio¼ avocado, peeled & sliced

Heat frying pan on medium heat, add extra-virgin olive oil to coat pan,

then add brown rice, shallot, zucchini and peas and cook for 3 mins,

tossing frequently. Remove from pan, cover and set aside. Wipe pan

clean, then add sesame oil to coat, followed by eggs to make omelette.

Cook for 2 mins one side, flip and cook a further 1–2 mins.

To serve, turn omelette onto plate, fill with brown rice and

vegetable combination, fold over and top with pickles, furikake or

gomasio and avocado.

Note: Furikake is a Japanese seasoning available in Asian

supermarkets. Gomasio is a combination of toasted sesame seeds

and sea salt crushed together.

RECIPESbig breakfast

Pho

togr

aphy

: Jac

quel

ine

Alw

ill ,

Lisa

Guy

Healthy Gluten-free Waffles with Mixed Berries

24 | EatWell

Healthy Gluten-free Waffl es with Mixed BerriesRecipe / Lisa Guy

These delicious light and healthy gluten-free waffles make

a perfect weekend breakfast. They are a great source of protein

and dietary fibre to help keep your blood sugar levels balanced

and sugar cravings at bay. They also provide a good dose of zinc,

magnesium and calcium to support bone health. Top with your

favourite berries and coconut yoghurt for extra antioxidant and

probiotic goodness.

Makes: 6 small waffles

1 cup almond meal¼ cup coconut flour1 heaped tsp baking powder3 organic eggs3 tbsp cold-pressed coconut

oil, melted⅓ cup milk of choice

(coconut, almond, etc)

1 tbsp raw honey or 100 per cent maple syrup

1 tsp vanilla bean paste or extract

¼ tsp apple-cider vinegarPinch sea saltMixed berries, for topping

Place all ingredients in food processor and blend until well combined.

Heat waffle iron and grease with a little coconut oil.

Pour ¼ cup of mixture onto waffle iron and cook for around 2

mins until light, fluffy and cooked through.

Top with mixed berries and drizzle of honey or maple syrup.

Delicious served with coconut yoghurt or ricotta and flaked

almonds or roughly chopped pistachios or walnuts or seeds such

as hemp, chia, sunflower or pepitas.

Vitamin C is a potent antioxidant and anti-

infl ammatory nutrient that helps improve collagen

production and promotes healthy radiant skin.

Pear Spelt Pancakes with Strawberry PuréeRecipe / Lisa Guy

Pears and strawberries are rich sources of vitamin

C, which is vital for boosting immune function

and for supporting adrenal gland and skin health.

Vitamin C is also a potent antioxidant and anti-

inflammatory nutrient that helps improve collagen

production and promotes healthy radiant skin.

Serves: 4

Big handful strawberries

1 tsp raw honey1 cup spelt flour2 tsp baking powderPinch sea salt

½ tsp ground cinnamon⅔ cup nut milk1 tsp vanilla extract1 egg1 pear, finely sliced

In blender blend strawberries and honey together

until thin purée consistency.

In medium bowl combine flour, baking powder,

salt and cinnamon.

In another bowl mix milk, vanilla and egg and

whisk until well combined.

Pour egg mixture into dry ingredients and gently

mix together. Fold through diced pear.

Heat non-stick frying pan over medium heat with

a little coconut oil. Spoon mixture into pan and

cook for around 3 minutes, until bubbles form. Flip

and cook for further 2–3 mins until cooked through

and golden brown.

Serve with diced pear and dollop of yoghurt and

drizzled with strawberry purée.

Pear Spelt Pancakes with Strawberry Purée

EatWell | 25

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Vitamin C is a potentantioxidant and anti-

inflammatory nutrient thathelps improve collagen

production and promoteshealthy radiant skin.

Pear Spelt Pancakes with Strawberry PuréeRecipe / Lisa Guy

Pears and strawberries are rich sources of vitamin

C, which is vital for boosting immune function

and for supporting adrenal gland and skin health.

Vitamin C is also a potent antioxidant and anti-

inflammatory nutrient that helps improve collagen

production and promotes healthy radiant skin.

Serves: 4

Big handful strawberries

1 tsp raw honey1 cup spelt flour2 tsp baking powderPinch sea salt

½ tsp ground cinnamon⅔ cup nut milk1 tsp vanilla extract1 egg1 pear, finely sliced

In blender blend strawberries and honey together

until thin purée consistency.

In medium bowl combine flour, baking powder,

salt and cinnamon.

In another bowl mix milk, vanilla and egg and

whisk until well combined.

Pour egg mixture into dry ingredients and gently

mix together. Fold through diced pear.

Heat non-stick frying pan over medium heat with

a little coconut oil. Spoon mixture into pan and

cook for around 3 minutes, until bubbles form. Flip

and cook for further 2–3 mins until cooked through

and golden brown.

Serve with diced pear and dollop of yoghurt and

drizzled with strawberry purée.

Pear Spelt Pancakes with Strawberry Purée

EatWell | 25

RECIPESbig breakfast

Chunky Almond GranolaRecipe / Lisa Guy

This chunky almond granola is jam-packed with dietary fibre to help

lower cholesterol levels, along with B vitamins and slow-release

complex carbohydrates for energy. Seeds and nuts are also an

excellent source of important nutrients including protein, magnesium,

zinc, calcium and healthy fats. This delicious crunchy granola is

a healthy alternative to store-bought sugar-laden granolas.

Serves: 8

1 cup roughly chopped mixed nuts (cashews, almonds, hazelnuts, walnuts, Brazil nuts)

1½ cups rolled oats1¼ cups coconut flakes½ tsp ground cinnamon

¼ cup hemp seeds¼ cup pepitas¼ cup almond butter¼ cup raw honey or 100 per

cent maple syrup¼ cup cold-pressed coconut oil1 tsp vanilla extract

Preheat oven to 150°C. Line baking tray with baking paper.

In large bowl, combine nuts, oats, coconut flakes, cinnamon,

hemp seeds and pepitas.

In small saucepan over low temperature heat almond butter,

honey, coconut oil and vanilla and stir until melted and well

combined.

Pour honey mixture into dry ingredients and mix well.

Pour mixture onto baking tray and spread out evenly,

pressing down.

Place in oven for 20 mins. Remove from oven. Cut granola slab

in half and flip each side over separately with spatula. Bake for

another 20 mins, until golden brown.

Let granola cool completely before breaking into pieces.

Store in fridge in air-tight container.

Delicious served with natural yoghurt and mixed berries and

other fruits.

Caulifl ower Breakfast Fried RiceRecipe / Lee Holmes

Cauliflower rice is super-simple to make, and offers a low-calorie,

gluten-free, low-carbohydrate and grain-free alternative to regular

rice and is great as a breakfast dish. You can make it the night before as

it tastes even better the next day. Just be sure when you’re blitzing the

cauliflower in the food processor that you don’t over-process it to avoid

cauliflower mush. As any stir-fry maker knows, the key to easy and

quick stir-frying is preparing all of your ingredients beforehand. Chop

up your ginger, mince your garlic, cut the carrots and dice your onions.

While I’ve chopped up my nitrate-free bacon rashers and chicken as my

source of protein (and deliciousness) here, feel free to swap it out with

seafood, tempeh or anything else you fancy. Make it your own.

Serves: 3–4

1 head cauliflower, roughly chopped into florets

5 rashers nitrate-free bacon, chopped

1 tbsp sesame or coconut oil + extra as needed

3 eggs, whiskedLarge handful chopped

spring onions1 tbsp grated ginger3 cloves garlic, minced

500g boneless & skinless chicken breasts, chopped

1 cup sliced carrots1 cup frozen peas6 anchovy fillets, chopped2 tbsp wheat-free tamari1 tbsp apple-cider vinegar1 tbsp lime juiceHandful coriander leaves +

extra to serve (optional)Sesame seeds, to serveLime wedges, to serve

Pulse cauliflower florets in food processor until they resemble rice.

Set aside.

Heat large wok over medium heat, then fry bacon until brown and

crispy. Set aside in bowl.

Add splash of sesame oil to wok, then add eggs, tilting wok to spread

evenly, and fry, without stirring, until cooked through. Remove from

wok and roll up, then cut into slices.

Add a little more oil to wok, increase heat to high, and stir-fry spring

onions, ginger and garlic for 1 min. Add chicken and cook, stirring, to

seal on all sides. Add carrot and stir-fry until just tender, then turn out

into bowl with chicken.

Add a little more oil to wok if needed, and add cauliflower rice.

Stir-fry for 3–5 mins until tender, then return all cooked ingredients

to wok, along with peas, anchovies, tamari, vinegar, lime juice and

coriander, if using.

Serve warm, topped with sesame seeds and extra coriander, with

lime wedges on side.

Chunky Almond Granola

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Cauliflower Breakfast Fried Rice

26 | EatWell

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RECIPESbig breakfast

Chunky Almond GranolaRecipe / Lisa Guy

This chunky almond granola is jam-packed with dietary fibre to help

lower cholesterol levels, along with B vitamins and slow-release

complex carbohydrates for energy. Seeds and nuts are also an

excellent source of important nutrients including protein, magnesium,

zinc, calcium and healthy fats. This delicious crunchy granola is

a healthy alternative to store-bought sugar-laden granolas.

Serves: 8

1 cup roughly choppedmixed nuts (cashews,almonds, hazelnuts,walnuts, Brazil nuts)

1½ cups rolled oats1¼ cups coconut flakes½ tsp ground cinnamon

¼ cup hemp seeds¼ cup pepitas¼ cup almond butter¼ cup raw honey or 100 per

cent maple syrup¼ cup cold-pressed coconut oil1 tsp vanilla extract

Preheat oven to 150°C. Line baking tray with baking paper.

In large bowl, combine nuts, oats, coconut flakes, cinnamon,

hemp seeds and pepitas.

In small saucepan over low temperature heat almond butter,

honey, coconut oil and vanilla and stir until melted and well

combined.

Pour honey mixture into dry ingredients and mix well.

Pour mixture onto baking tray and spread out evenly,

pressing down.

Place in oven for 20 mins. Remove from oven. Cut granola slab

in half and flip each side over separately with spatula. Bake for

another 20 mins, until golden brown.

Let granola cool completely before breaking into pieces.

Store in fridge in air-tight container.

Delicious served with natural yoghurt and mixed berries and

other fruits.

Cauliflower Breakfast Fried RiceRecipe / Lee Holmes

Cauliflower rice is super-simple to make, and offers a low-calorie,

gluten-free, low-carbohydrate and grain-free alternative to regular

rice and is great as a breakfast dish. You can make it the night before as

it tastes even better the next day. Just be sure when you’re blitzing the

cauliflower in the food processor that you don’t over-process it to avoid

cauliflower mush. As any stir-fry maker knows, the key to easy and

quick stir-frying is preparing all of your ingredients beforehand. Chop

up your ginger, mince your garlic, cut the carrots and dice your onions.

While I’ve chopped up my nitrate-free bacon rashers and chicken as my

source of protein (and deliciousness) here, feel free to swap it out with

seafood, tempeh or anything else you fancy. Make it your own.

Serves: 3–4

1 head cauliflower, roughlychopped into florets

5 rashers nitrate-freebacon, chopped

1 tbsp sesame or coconut oil+ extra as needed

3 eggs, whiskedLarge handful chopped

spring onions1 tbsp grated ginger3 cloves garlic, minced

500g boneless & skinlesschicken breasts, chopped

1 cup sliced carrots1 cup frozen peas6 anchovy fillets, chopped2 tbsp wheat-free tamari1 tbsp apple-cider vinegar1 tbsp lime juiceHandful coriander leaves +

extra to serve (optional)Sesame seeds, to serveLime wedges, to serve

Pulse cauliflower florets in food processor until they resemble rice.

Set aside.

Heat large wok over medium heat, then fry bacon until brown and

crispy. Set aside in bowl.

Add splash of sesame oil to wok, then add eggs, tilting wok to spread

evenly, and fry, without stirring, until cooked through. Remove from

wok and roll up, then cut into slices.

Add a little more oil to wok, increase heat to high, and stir-fry spring

onions, ginger and garlic for 1 min. Add chicken and cook, stirring, to

seal on all sides. Add carrot and stir-fry until just tender, then turn out

into bowl with chicken.

Add a little more oil to wok if needed, and add cauliflower rice.

Stir-fry for 3–5 mins until tender, then return all cooked ingredients

to wok, along with peas, anchovies, tamari, vinegar, lime juice and

coriander, if using.

Serve warm, topped with sesame seeds and extra coriander, with

lime wedges on side.

Chunky Almond Granola

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esCauliflower Breakfast Fried Rice

26 | EatWell

AVAILABLE AT ALL SUPERMARKETS

DELICIOUSLY GOOD FOR YOU CRUNCHY, TASTY SUPER SEED AND GRAIN CRACKERS, MADE FROM

OVER 75% SEEDS AND GRAINS.

Carmans_FP.indd 1Carmans_FP.indd 1 31/01/2020 8:49:54 AM31/01/2020 8:49:54 AM

AVAILABLE AT ALL SUPERMARKETS

DELICIOUSLY GOOD FOR YOU CRUNCHY, TASTY SUPER SEED AND GRAIN CRACKERS, MADE FROM

OVER 75% SEEDS AND GRAINS.

Nourishing Breakfast Bowl

Nourishing Breakfast BowlRecipe / Lee Holmes

This is the king of breakfast bowls, and you’ll feel like royalty

sitting down to this collection of vibrant ingredients first thing

in the morning. Loaded with greens, wholesome brown rice,

gorgeous orange sweet potato, satiating eggs and a super-tasty

tahini-based dressing, this is a great recipe for preparing food

mindfully and honouring yourself.

Serves: 2

1 sweet potato, peeled & sliced thinly lengthways

2 tbsp coconut oil, melted + extra as needed

Sea salt & freshly ground black pepper, to taste

2 heaped tbsp blanched almonds

2 cloves garlic, chopped2 spring onions, chopped2 cups sliced green beans1 bunch kale, stems & spines

removed, roughly choppedHandful baby spinach leaves2 eggs2 cups cooked brown rice½ cucumber, spiralised

into noodles

1 avocado, peeled & sliced2 sheets nori, torn, or handful

dried nori stripsToasted sesame seeds, for

sprinkling (optional)

Dressing¼ cup tahini¼ cup filtered water¼ cup lemon juiceZest 1 lemonFew drops liquid stevia or

sweetener of choice1½ tsp wheat-free tamari or

coconut aminos½ tsp ground turmeric¼ tsp ground gingerSalt & pepper

To make dressing, combine all ingredients in jar, seal tightly and

shake until combined.

Preheat oven to 220°C.

Place sweet potato in a roasting pan, drizzle over half coconut oil

and bake for 10–15 mins, until cooked. Season with salt and pepper.

Toast almonds in dry frying pan over medium heat and set aside.

Heat remaining coconut oil in frying pan over medium heat and

sauté garlic and spring onions for 1–2 mins. Add beans and kale

and stir-fry for 3–4 mins, until cooked through. Add spinach and

cook for 1–2 mins, until wilted. Move greens to one side of pan and

fry eggs to taste, adding a little more oil if needed.

In two wide shallow bowls, arrange brown rice, spiralised

cucumber, cooked greens and avocado, then top with almonds,

sweet potato, nori and a fried egg. Drizzle dressing over and

sprinkle with sesame seeds, if using, and pepper.

Pho

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Hol

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28 | EatWell

RECIPESbig breakfast

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Nourishing Breakfast Bowl

Nourishing Breakfast BowlRecipe / Lee Holmes

This is the king of breakfast bowls, and you’ll feel like royalty

sitting down to this collection of vibrant ingredients first thing

in the morning. Loaded with greens, wholesome brown rice,

gorgeous orange sweet potato, satiating eggs and a super-tasty

tahini-based dressing, this is a great recipe for preparing food

mindfully and honouring yourself.

Serves: 2

1 sweet potato, peeled & sliced thinly lengthways

2 tbsp coconut oil, melted + extra as needed

Sea salt & freshly ground black pepper, to taste

2 heaped tbsp blanched almonds

2 cloves garlic, chopped2 spring onions, chopped2 cups sliced green beans1 bunch kale, stems & spines

removed, roughly choppedHandful baby spinach leaves2 eggs2 cups cooked brown rice½ cucumber, spiralised

into noodles

1 avocado, peeled & sliced2 sheets nori, torn, or handful

dried nori stripsToasted sesame seeds, for

sprinkling (optional)

Dressing¼ cup tahini¼ cup filtered water¼ cup lemon juiceZest 1 lemonFew drops liquid stevia or

sweetener of choice1½ tsp wheat-free tamari or

coconut aminos½ tsp ground turmeric¼ tsp ground gingerSalt & pepper

To make dressing, combine all ingredients in jar, seal tightly and

shake until combined.

Preheat oven to 220°C.

Place sweet potato in a roasting pan, drizzle over half coconut oil

and bake for 10–15 mins, until cooked. Season with salt and pepper.

Toast almonds in dry frying pan over medium heat and set aside.

Heat remaining coconut oil in frying pan over medium heat and

sauté garlic and spring onions for 1–2 mins. Add beans and kale

and stir-fry for 3–4 mins, until cooked through. Add spinach and

cook for 1–2 mins, until wilted. Move greens to one side of pan and

fry eggs to taste, adding a little more oil if needed.

In two wide shallow bowls, arrange brown rice, spiralised

cucumber, cooked greens and avocado, then top with almonds,

sweet potato, nori and a fried egg. Drizzle dressing over and

sprinkle with sesame seeds, if using, and pepper.

Pho

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28 | EatWell

RECIPESbig breakfast

Pull-apart Green BreadRecipe / Lee Holmes

This outrageous green beauty has recently become a brand-new

staple in my supercharged kitchen. It’s the perfect pull-apart

bread to tear and share, and fantastic for a healthy and hearty

breakfast with an endless variety of toppings or leftovers.

Packed with greens and fresh herbs, it’s also a good sandwich

option, and one that’s simple to make. Experiment with your

favourite herbs and seasonings. I enjoy mine topped with

avocado, hummus and oven-roasted tomatoes.

Makes: 1 loaf

500g gluten-free self-raising flour

¼ tsp sea salt1½ tsp gluten-free

baking powder¼ tsp bicarbonate of sodaLarge handful baby

spinach leaves3 kale leaves, spines removedHandful chives, snipped

½ cup sunflower seeds + extra to decorate

2 tbsp chopped fresh thyme2 tbsp chopped fresh oregano3 eggs, whisked270mL coconut milk1 tsp lemon juice60g unsalted butter, melted1 tbsp apple-cider vinegar

Preheat oven to 175°C and line 9cm × 30cm loaf tin with

baking paper.

In large bowl, combine flour, salt, baking powder and

bicarbonate of soda.

Blitz spinach and kale in food processor (or chop finely) and add

to bowl, along with remaining ingredients, and mix thoroughly.

Spoon mixture into prepared loaf tin and level surface with

back of a spoon dipped in cold water.

Bake on middle shelf of oven for about 45 mins, until skewer

inserted in centre comes out clean. Halfway through cooking,

scatter extra sunflower seeds on top.

Turn out onto cake rack to cool, then serve with smashed

avocado, tomatoes and hummus.

Tip: This bread will keep for up to 1 week in an airtight container

in the fridge, or can be frozen for up to 1 month.

Pull-apart Green Bread

Packed with greens and fresh herbs, it’s

also a good sandwich option, and one that’s

simple to make.

EatWell | 29

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Pull-apart Green BreadRecipe / Lee Holmes

This outrageous green beauty has recently become a brand-new

staple in my supercharged kitchen. It’s the perfect pull-apart

bread to tear and share, and fantastic for a healthy and hearty

breakfast with an endless variety of toppings or leftovers.

Packed with greens and fresh herbs, it’s also a good sandwich

option, and one that’s simple to make. Experiment with your

favourite herbs and seasonings. I enjoy mine topped with

avocado, hummus and oven-roasted tomatoes.

Makes: 1 loaf

500g gluten-free self-raising flour

¼ tsp sea salt1½ tsp gluten-free

baking powder¼ tsp bicarbonate of sodaLarge handful baby

spinach leaves3 kale leaves, spines removedHandful chives, snipped

½ cup sunflower seeds+ extra to decorate

2 tbsp chopped fresh thyme2 tbsp chopped fresh oregano3 eggs, whisked270mL coconut milk1 tsp lemon juice60g unsalted butter, melted1 tbsp apple-cider vinegar

Preheat oven to 175°C and line 9cm × 30cm loaf tin with

baking paper.

In large bowl, combine flour, salt, baking powder and

bicarbonate of soda.

Blitz spinach and kale in food processor (or chop finely) and add

to bowl, along with remaining ingredients, and mix thoroughly.

Spoon mixture into prepared loaf tin and level surface with

back of a spoon dipped in cold water.

Bake on middle shelf of oven for about 45 mins, until skewer

inserted in centre comes out clean. Halfway through cooking,

scatter extra sunflower seeds on top.

Turn out onto cake rack to cool, then serve with smashed

avocado, tomatoes and hummus.

Tip: This bread will keep for up to 1 week in an airtight container

in the fridge, or can be frozen for up to 1 month.

Pull-apart Green Bread

Packed with greens and fresh herbs, it’s

also a good sandwich option, and one that’s

simple to make.

EatWell | 29

Berry BircherRecipe / Adam Guthrie

We think that Bircher muesli is one of

the best breakfasts you can put in your

body — it’s as delicious as a decadent

dessert and full of goodness.

Serves: 4

Muesli 2 cups raw oats4 cup frozen

mixed berries4 tbsp chia seeds2 tsp cinnamon1L soy milk

Toppings4 tsp hemp seeds24 whole almonds4 Brazil nuts

Mix all muesli ingredients in a bowl,

mixing well to combine. Cover and store in

the overnight. Alternatively, divide mixture

into small jars.

In the morning, remove from fridge,

divide into 4 bowls and add toppings. Pour

over a little more soy milk if desired. Pho

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30 | EatWell

RECIPESbig breakfast

English Baked Beans on ToastRecipe / Adam Guthrie

Tinned baked beans are full of sugar and salt.

Once you’ve tried this recipe, you won’t buy tinned

beans ever again!

Serves: 8 cups

2 cups finely chopped carrot

2 cups finely chopped celery

4 cloves garlic, crushed2 × 400g tins diced

tomatoes5 tbsp tomato sauce2 tbsp coconut sugar

½ tbsp vegan Worcestershire sauce

1 tbsp cornflour + dash water

500mL water9 cups cooked navy

beans (see note)2 tsp saltGluten-free toast

Heat saucepan over medium heat and add carrots and

celery, stirring. Turn heat to very low, add garlic and

stir. Cover and cook until very soft, about 20–25 mins.

Remove lid, add tomatoes, tomato sauce, coconut

sugar and Worcestershire sauce and stir. Simmer for

5 mins, then purée in blender until smooth and pour

back into pan.

Mix cornflour with a little water, and add to tomato mix.

Add 500mL water and stir until sauce boils and

thickens. Add beans and simmer for 15 mins, then add

salt and stir.

Serve immediately or store in fridge or freezer.

Note: Navy beans are also called white beans; buy them

dried, then soak overnight and cook. For this recipe you

can replace them with tinned cannellini beans.

English Baked Beans on Toast

Berry Bircher

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Berry BircherRecipe / Adam Guthrie

We think that Bircher muesli is one of

the best breakfasts you can put in your

body — it’s as delicious as a decadent

dessert and full of goodness.

Serves: 4

Muesli 2 cups raw oats4 cup frozen

mixed berries4 tbsp chia seeds2 tsp cinnamon1L soy milk

Toppings4 tsp hemp seeds24 whole almonds4 Brazil nuts

Mix all muesli ingredients in a bowl,

mixing well to combine. Cover and store in

the overnight. Alternatively, divide mixture

into small jars.

In the morning, remove from fridge,

divide into 4 bowls and add toppings. Pour

over a little more soy milk if desired. Pho

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: Ada

m G

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30 | EatWell

RECIPESbig breakfast

English Baked Beans on ToastRecipe / Adam Guthrie

Tinned baked beans are full of sugar and salt.

Once you’ve tried this recipe, you won’t buy tinned

beans ever again!

Serves: 8 cups

2 cups finely chopped carrot

2 cups finely chopped celery

4 cloves garlic, crushed2 × 400g tins diced

tomatoes5 tbsp tomato sauce2 tbsp coconut sugar

½ tbsp vegan Worcestershire sauce

1 tbsp cornflour + dash water

500mL water9 cups cooked navy

beans (see note)2 tsp saltGluten-free toast

Heat saucepan over medium heat and add carrots and

celery, stirring. Turn heat to very low, add garlic and

stir. Cover and cook until very soft, about 20–25 mins.

Remove lid, add tomatoes, tomato sauce, coconut

sugar and Worcestershire sauce and stir. Simmer for

5 mins, then purée in blender until smooth and pour

back into pan.

Mix cornflour with a little water, and add to tomato mix.

Add 500mL water and stir until sauce boils and

thickens. Add beans and simmer for 15 mins, then add

salt and stir.

Serve immediately or store in fridge or freezer.

Note: Navy beans are also called white beans; buy them

dried, then soak overnight and cook. For this recipe you

can replace them with tinned cannellini beans.

English Baked Beans on Toast

Berry Bircher

Mushroom, Tomato, Avocado & Greens on Sourdough ToastRecipe / Adam Guthrie

You can still enjoy a big Sunday brekkie on a whole-

food plant-based diet. It’s delicious, nutritious and

will make you feel light and energetic.

Serves: 2

16 button mushrooms, cut into quarters

2 tomatoes, cut in half2 garlic cloves, chopped1 tbsp water4 cups baby spinach

½ avocado, sliced4 slices wholemeal

or rye sourdough, toasted

½ lemon, cut in twoSalt & pepper

Heat saucepan and add mushrooms and

tomatoes and cook until mushrooms are golden.

Add garlic and water. Remove mushrooms from

saucepan. Turn tomatoes over, add spinach and

cook until slightly wilted.

Serve all ingredients on the toast with salt and

pepper and a squeeze of lemon over the top.

Mushroom, Tomato, Avocado & Greens on

Sourdough Toast

EatWell | 31

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Mushroom, Tomato, Avocado & Greenson Sourdough ToastRecipe / Adam Guthrie

You can still enjoy a big Sunday brekkie on a whole-

food plant-based diet. It’s delicious, nutritious and

will make you feel light and energetic.

Serves: 2

16 button mushrooms, cut into quarters

2 tomatoes, cut in half2 garlic cloves, chopped1 tbsp water4 cups baby spinach

½ avocado, sliced4 slices wholemeal

or rye sourdough, toasted

½ lemon, cut in twoSalt & pepper

Heat saucepan and add mushrooms and

tomatoes and cook until mushrooms are golden.

Add garlic and water. Remove mushrooms from

saucepan. Turn tomatoes over, add spinach and

cook until slightly wilted.

Serve all ingredients on the toast with salt and

pepper and a squeeze of lemon over the top.

Mushroom, Tomato, Avocado & Greens on

Sourdough Toast

EatWell | 31

Carman’s Super Seed & Grain Crackers are made from over 75 per cent natural seeds and grains, making them as healthy

as they are delicious. The three gorgeous gourmet fl avours — Rosemary & Sea Salt, Ancient Grain & Cracked Pepper,

and Pepita & Poppyseed — are all gluten-free, vegan and low FODMAP certifi ed, with absolutely no added sugar or added

nuts. They are available in supermarkets Australia-wide.For more information visit carmanskitchen.com.au

Carman's

Broad Bean & Pea Dip

Broad Bean & Pea DipRecipe / Carman’s

Serves: 4

270g broad beans, fresh or frozen, podded

½ cup frozen peas, cooked in boiling water for 3 mins or until soft

½ garlic clove, finely chopped1 tbsp lemon juice2 tbsp extra-virgin olive oil

½ tsp ground cumin10 mint leaves3 tbsp roughly chopped parsley2 tbsp Greek yoghurtGenerous pinch salt1 packet Carman’s Super Seed

& Grain Crackers

Cook broad beans in boiling water for 3—5 mins or until soft. Strain

and then cool under cold water. If using fresh beans, squeeze each

bean from its skin.

Place all ingredients except crackers in food processor and blitz to

desired consistency. Add water if mixture is too thick.

Serve with Carman’s Super Seed & Grain Crackers.

32 | EatWell

RECIPES MADE WITHcarman’s products

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Carman’s Super Seed & Grain Crackers are made from over 75 per cent natural seeds and grains, making them as healthy

as they are delicious. The three gorgeous gourmet fl avours — Rosemary & Sea Salt, Ancient Grain & Cracked Pepper,

and Pepita & Poppyseed — are all gluten-free, vegan and low FODMAP certifi ed, with absolutely no added sugar or added

nuts. They are available in supermarkets Australia-wide.For more information visit carmanskitchen.com.au

Carman's

Broad Bean & Pea Dip

Broad Bean & Pea DipRecipe / Carman’s

Serves: 4

270g broad beans, fresh or frozen, podded

½ cup frozen peas, cooked in boiling water for 3 mins or until soft

½ garlic clove, finely chopped1 tbsp lemon juice2 tbsp extra-virgin olive oil

½ tsp ground cumin10 mint leaves3 tbsp roughly chopped parsley2 tbsp Greek yoghurtGenerous pinch salt1 packet Carman’s Super Seed

& Grain Crackers

Cook broad beans in boiling water for 3—5 mins or until soft. Strain

and then cool under cold water. If using fresh beans, squeeze each

bean from its skin.

Place all ingredients except crackers in food processor and blitz to

desired consistency. Add water if mixture is too thick.

Serve with Carman’s Super Seed & Grain Crackers.

32 | EatWell

RECIPES MADE WITHcarman’s products

Pickled Cucumber

Pickled Pumpkin with Crackers & Tahini Dressing

Pickled CucumberRecipe / Carman’s

Serves: 4

½ cup white wine vinegar4 tbsp water½ tsp salt2 tbsp white sugar1 Lebanese cucumber

¼ tsp yellow mustard seeds1 tbsp finely chopped dill1 packet Carman’s Super Seed

& Grain Crackers

Combine all ingredients except cucumber, mustard seeds, dill

and crackers into small saucepan and bring to gentle boil.

While liquid is boiling, finely slice cucumber.

Allow liquid to cool, then pour over cucumber, adding

mustard seeds and dill 10 mins before serving.

Serve with Carman’s Super Seed & Grain Crackers.

Pickled Pumpkin with Crackers & Tahini DressingRecipe / Carman’s

Serves: 4 as a side

Pumpkin220g white sugar750mL white wine4 tsp coriander seeds2 sticks cinnamon2 tsp cumin seeds¼ tsp dried chilli flakes10 sprigs lemon thyme1kg butternut or jap pumpkin1 cup hazelnuts, skin on250g punnet cherry

tomatoes, halvedSalt & pepper, to tasteExtra-virgin olive oil

1½ cups watercress1 cup spinach8–10 Carman’s Rosemary &

Sea Salt Super Seed & Grain Crackers, broken up

2 tbsp mint leaves

Tahini Yoghurt Dressing1 cup Greek yoghurt½ clove garlic, minced1½ tbsp lemon juice2 tbsp tahiniPinch saltCracked pepper, to taste

Combine sugar, wine, coriander seeds, cinnamon sticks,

cumin seeds, chilli flakes and lemon thyme in heavy-based

non-stick pan.

Bring to gentle boil, stirring once or twice to ensure sugar

is dissolved. Leave to simmer gently while cutting pumpkin.

Cut pumpkin in half and scoop out seeds. Slice into wedges

approx. 1cm thick — the slices must be thin to ensure liquid

pickles pumpkin adequately.

Reduce heat and add pumpkin to pan in single layer. Place

baking paper over and cover with lid.

Cook for approximately 1 hr on low simmer, until tender.

Remove from heat and allow pumpkin to cool in pan.

While pumpkin is cooling, preheat oven to 180°C.

Make tahini yoghurt dressing by whisking all ingredients

together. Dilute with small amount of water if too thick.

Spread hazelnuts onto baking tray and roast for 7 mins.

Set aside to cool and reduce oven to 150°C.

Line tray with baking paper and place cherry tomatoes cut

side down. Season lightly with salt, pepper and extra-virgin

olive oil. Roast for 20 mins or until lightly softened.

Combine spinach leaves and watercress and divide

between 4 serving bowls. Lay pumpkin segments and

cherry tomatoes on each bowl. Scatter mint leaves, roasted

hazelnuts and crackers over salads then top with tahini

yoghurt dressing.

EatWell | 33

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Pickled Cucumber

Pickled Pumpkin with Crackers & Tahini Dressing

Pickled CucumberRecipe / Carman’s

Serves: 4

½ cup white wine vinegar4 tbsp water½ tsp salt2 tbsp white sugar1 Lebanese cucumber

¼ tsp yellow mustard seeds1 tbsp finely chopped dill1 packet Carman’s Super Seed

& Grain Crackers

Combine all ingredients except cucumber, mustard seeds, dill

and crackers into small saucepan and bring to gentle boil.

While liquid is boiling, finely slice cucumber.

Allow liquid to cool, then pour over cucumber, adding

mustard seeds and dill 10 mins before serving.

Serve with Carman’s Super Seed & Grain Crackers.

Pickled Pumpkin with Crackers & Tahini DressingRecipe / Carman’s

Serves: 4 as a side

Pumpkin220g white sugar750mL white wine4 tsp coriander seeds2 sticks cinnamon2 tsp cumin seeds¼ tsp dried chilli flakes10 sprigs lemon thyme1kg butternut or jap pumpkin1 cup hazelnuts, skin on250g punnet cherry

tomatoes, halvedSalt & pepper, to tasteExtra-virgin olive oil

1½ cups watercress1 cup spinach8–10 Carman’s Rosemary &

Sea Salt Super Seed & Grain Crackers, broken up

2 tbsp mint leaves

Tahini Yoghurt Dressing1 cup Greek yoghurt½ clove garlic, minced1½ tbsp lemon juice2 tbsp tahiniPinch saltCracked pepper, to taste

Combine sugar, wine, coriander seeds, cinnamon sticks,

cumin seeds, chilli flakes and lemon thyme in heavy-based

non-stick pan.

Bring to gentle boil, stirring once or twice to ensure sugar

is dissolved. Leave to simmer gently while cutting pumpkin.

Cut pumpkin in half and scoop out seeds. Slice into wedges

approx. 1cm thick — the slices must be thin to ensure liquid

pickles pumpkin adequately.

Reduce heat and add pumpkin to pan in single layer. Place

baking paper over and cover with lid.

Cook for approximately 1 hr on low simmer, until tender.

Remove from heat and allow pumpkin to cool in pan.

While pumpkin is cooling, preheat oven to 180°C.

Make tahini yoghurt dressing by whisking all ingredients

together. Dilute with small amount of water if too thick.

Spread hazelnuts onto baking tray and roast for 7 mins.

Set aside to cool and reduce oven to 150°C.

Line tray with baking paper and place cherry tomatoes cut

side down. Season lightly with salt, pepper and extra-virgin

olive oil. Roast for 20 mins or until lightly softened.

Combine spinach leaves and watercress and divide

between 4 serving bowls. Lay pumpkin segments and

cherry tomatoes on each bowl. Scatter mint leaves, roasted

hazelnuts and crackers over salads then top with tahini

yoghurt dressing.

EatWell | 33

Table of Plenty’s Balance+ Muesli is a delicious low-FODMAP, fruit-free cereal ideal for helping to manage irritable bowel syndrome (IBS) and

balance your digestion. A blend of toasted almonds, coconut and seeds with a hint of vanilla and cinnamon, it’s a perfect way to

start your day — especially if you’re following the low-FODMAP diet. The following three

recipes are FODMAP-friendly. Table of Plenty’s Balance+ Muesli is available in Woolworths.

For more information visit tableofplenty.com.au

Table of Plenty

Balance+ Muesli & Blueberry CheesecakesRecipe / @thatlofolife for Table of Plenty

Makes: 9 cheesecakes

½ cup macadamias1 cup Table of Plenty

Balance Plus Muesli1 tbsp coconut oil250g lactose-free

cream cheese

¼ cup rice-malt syrup 1 cup frozen blueberries1 leaf gelatine

Soak macadamias in boiling water for 30 mins to soften.

Preheat oven to 180°C fan-forced and gre°ase 9 holes

of standard muffin tin.

Combine Table of Plenty Balance Plus Muesli and

melted coconut oil until it forms a coarse crumb.

Press mixture into muffin tin and flatten with spoon.

Bake for 10 mins or until golden.

While bases are cooling, drain macadamias and add to

food processor with cream cheese, rice-malt syrup and

frozen blueberries. Process on high until mixture is as

smooth as possible.

Prepare the gelatine according to packet instructions

and stir through cheesecake mixture.

Pour mixture on top of bases and place in fridge for

around 90 mins to set.

Balance+ Muesli & Blueberry Cheesecakes

34 | EatWell

RECIPES MADE WITHtable of plenty products

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Table of Plenty’s Balance+ Muesli is a deliciouslow-FODMAP, fruit-free cereal ideal for helpingto manage irritable bowel syndrome (IBS) and

balance your digestion. A blend of toastedalmonds, coconut and seeds with a hint ofvanilla and cinnamon, it’s a perfect way to

start your day — especially if you’re followingthe low-FODMAP diet. The following three

recipes are FODMAP-friendly. Table of Plenty’sBalance+ Muesli is available in Woolworths.

For more information visit tableofplenty.com.au

Table of Plenty

Balance+ Muesli & Blueberry CheesecakesRecipe / @thatlofolife for Table of Plenty

Makes: 9 cheesecakes

½ cup macadamias1 cup Table of Plenty

Balance Plus Muesli1 tbsp coconut oil250g lactose-free

cream cheese

¼ cup rice-malt syrup 1 cup frozen blueberries1 leaf gelatine

Soak macadamias in boiling water for 30 mins to soften.

Preheat oven to 180°C fan-forced and gre°ase 9 holes

of standard muffin tin.

Combine Table of Plenty Balance Plus Muesli and

melted coconut oil until it forms a coarse crumb.

Press mixture into muffin tin and flatten with spoon.

Bake for 10 mins or until golden.

While bases are cooling, drain macadamias and add to

food processor with cream cheese, rice-malt syrup and

frozen blueberries. Process on high until mixture is as

smooth as possible.

Prepare the gelatine according to packet instructions

and stir through cheesecake mixture.

Pour mixture on top of bases and place in fridge for

around 90 mins to set.

Balance+ Muesli & Blueberry Cheesecakes

34 | EatWell

RECIPES MADE WITHtable of plenty products

Chunky & Nutty Balance+ Muesli BarsRecipe / @amaratruong for Table of Plenty

Serves: 8

1 cup Table of Plenty Balance Plus Muesli

½ cup puffed rice½ cup oats¼ cup walnuts¼ cup pepitas

¼ cup sunflower seeds1 tsp ground cinnamonPinch salt⅓ cup coconut oil3 tbsp peanut butter2–3 tbsp rice-malt syrup

Preheat oven to 160ºC

fan-forced.

Mix dry ingredients

in bowl.

Melt coconut oil, peanut

butter and rice-malt syrup

in microwave or on stove top

and stir to combine.

Add wet ingredients to

dry and mix well. Add extra

sweetener or peanut butter

to taste.

Line baking tray and press in

mixture as firmly as possible.

Bake for 15–20 mins or until

golden brown. Allow to cool,

then slice into bars.

Choc Protein Pancakes

Chunky & Nutty Balance+ Muesli Bars

Choc Protein PancakesRecipe / @pursuitofh ealth for Table of Plenty

Serves: 4

¼ cup rolled oats¼ cup Table of Plenty

Balance Plus Muesli1 cup almond milk

1 tbsp cacao powder1 banana1 tsp baking powder

Blend oats and Table of Plenty Balance

Plus Muesli into flour-like consistency in food

processor.

Add almond milk, cacao, banana and

baking powder into processor and blend until

well combined.

Cook pancakes on a non-stick pan on

medium heat.

Serve with your favourite toppings.

EatWell | 35

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Chunky & Nutty Balance+ Muesli BarsRecipe / @amaratruong for Table of Plenty

Serves: 8

1 cup Table of PlentyBalance Plus Muesli

½ cup puffed rice½ cup oats¼ cup walnuts¼ cup pepitas

¼ cup sunflower seeds1 tsp ground cinnamonPinch salt⅓ cup coconut oil3 tbsp peanut butter2–3 tbsp rice-malt syrup

Preheat oven to 160ºC

fan-forced.

Mix dry ingredients

in bowl.

Melt coconut oil, peanut

butter and rice-malt syrup

in microwave or on stove top

and stir to combine.

Add wet ingredients to

dry and mix well. Add extra

sweetener or peanut butter

to taste.

Line baking tray and press in

mixture as firmly as possible.

Bake for 15–20 mins or until

golden brown. Allow to cool,

then slice into bars.

Choc ProteinPancakes

Chunky & Nutty Balance+Muesli Bars

Choc Protein PancakesRecipe / @pursuitofhealth for Table of Plenty

Serves: 4

¼ cup rolled oats¼ cup Table of Plenty

Balance Plus Muesli1 cup almond milk

1 tbsp cacao powder1 banana1 tsp baking powder

Blend oats and Table of Plenty Balance

Plus Muesli into flour-like consistency in food

processor.

Add almond milk, cacao, banana and

baking powder into processor and blend until

well combined.

Cook pancakes on a non-stick pan on

medium heat.

Serve with your favourite toppings.

EatWell | 35

Fry-ups have a bad health reputation when it comes to health even though they may taste delicious. We’ve revisited the fry up to include good foods cooked in the right oils at the appropriate temperatures so you can

enjoy all the taste of a fry-up without the guilt. Get the frying pan out and cook up our: crusted caulifl ower steaks; vego bolognaise; frypan curry; black pepper garlic tempeh; vegan san choy bow; green bean and

quinoa stir fry; bean and corn quesadilla; or spiced caulifl ower with preserved lemon.

From the frying pan

Crusted Cauliflower

Steaks

Crusted Caulifl ower SteaksRecipe / Keira Rumble

Whether you are vegan or flexitarian, this recipe is for you.

Serves: 4

1 whole cauliflower¼ cup nutritional yeast¼ cup hemp seeds¼ cup almond meal1 tbsp onion powder1 tsp ground cumin1 tsp smoked paprika1 tsp chilli flakesBig pinch salt

Big pinch cracked pepper¼ cup olive oil

Tahini Dressing¼ cup tahiniJuice ½ lemon1 tsp olive oil or flaxseed oil1 tsp onion powder1 tsp garlic powder½ cup warm waterSalt & pepper, to taste

Preheat oven to 210°C and line baking

tray with baking paper.

Cut cauliflower downwards into thick

steaks (if florets break off, bake them

next to steaks).

Place nutritional yeast in small bowl

and gently crush into fine flakes with

back of spoon.

Add remaining ingredients (excluding

olive oil) and mix thoroughly.

Drizzle cauliflower steak with olive

oil (or use brush to brush oil across

cauliflower). Massage in so it is

completely covered with oil. Sprinkle

yeast “crumb” over cauliflower steak until

completely covered.

Repeat on other side. This process

resembles eggless schnitzel crumbing.

Once covered, place in oven for 20 mins,

then flip over and bake for 15–20 mins

on other side, or until stalk is tender and

cauliflower has a beautiful golden crust.

To make tahini dressing, whisk all

ingredients together in small bowl until

desired consistency is reached. Drizzle

over caulifower.

Roasted Pumpkin & Goat’s Cheese FrittataRecipe / Keira Rumble

The whole family will love this delicious recipe!

Serves: 4

½ red onion, roughly diced

6 garlic cloves, crushed½ Jap pumpkin, roughly

cut into 3–4cm chunks8 eggs1 cup almond milk1 tbsp onion powder

1 tbsp garlic powder1 zucchini, roughly

choppedPinch saltPinch pepper½ punnet cherry tomatoes¼ cup coconut oil50–100g goat’s cheese

Preheat oven to 220°C.

In oven-safe frying pan roast onion, garlic and

pumpkin for 15–20 mins.

Once cooked, carefully remove pan and leave to cool

for 10 mins.

Meanwhile, whisk eggs in bowl until fluffy and add

almond milk.

Place frying pan over medium heat, pour in eggs and

remaining ingredients (excluding goat’s cheese) and

cook for 5 mins. Once base has started to cook through,

place goat’s cheese over mixture and return to oven for

20 mins or until golden and puffed up. Serve at once.

Pho

togr

aphy

: Kei

ra R

umbl

e

36 | EatWell

RECIPESfrom the frypan

EWL029_036-045 CR From The Frying Pan.indd 36EWL029_036-045 CR From The Frying Pan.indd 36 31/01/2020 11:18:04 AM31/01/2020 11:18:04 AM

Fry-ups have a bad health reputation when it comes to health even though they may taste delicious. We’ve revisited the fry up to include good foods cooked in the right oils at the appropriate temperatures so you can

enjoy all the taste of a fry-up without the guilt. Get the frying pan out and cook up our: crusted cauliflower steaks; vego bolognaise; frypan curry; black pepper garlic tempeh; vegan san choy bow; green bean and

quinoa stir fry; bean and corn quesadilla; or spiced cauliflower with preserved lemon.

From the frying pan

Crusted Cauliflower

Steaks

Crusted Cauliflower SteaksRecipe / Keira Rumble

Whether you are vegan or flexitarian, this recipe is for you.

Serves: 4

1 whole cauliflower¼ cup nutritional yeast¼ cup hemp seeds¼ cup almond meal1 tbsp onion powder1 tsp ground cumin1 tsp smoked paprika1 tsp chilli flakesBig pinch salt

Big pinch cracked pepper¼ cup olive oil

Tahini Dressing¼ cup tahiniJuice ½ lemon1 tsp olive oil or flaxseed oil1 tsp onion powder1 tsp garlic powder½ cup warm waterSalt & pepper, to taste

Preheat oven to 210°C and line baking

tray with baking paper.

Cut cauliflower downwards into thick

steaks (if florets break off, bake them

next to steaks).

Place nutritional yeast in small bowl

and gently crush into fine flakes with

back of spoon.

Add remaining ingredients (excluding

olive oil) and mix thoroughly.

Drizzle cauliflower steak with olive

oil (or use brush to brush oil across

cauliflower). Massage in so it is

completely covered with oil. Sprinkle

yeast “crumb” over cauliflower steak until

completely covered.

Repeat on other side. This process

resembles eggless schnitzel crumbing.

Once covered, place in oven for 20 mins,

then flip over and bake for 15–20 mins

on other side, or until stalk is tender and

cauliflower has a beautiful golden crust.

To make tahini dressing, whisk all

ingredients together in small bowl until

desired consistency is reached. Drizzle

over caulifower.

Roasted Pumpkin & Goat’s Cheese FrittataRecipe / Keira Rumble

The whole family will love this delicious recipe!

Serves: 4

½ red onion, roughly diced

6 garlic cloves, crushed½ Jap pumpkin, roughly

cut into 3–4cm chunks8 eggs1 cup almond milk1 tbsp onion powder

1 tbsp garlic powder1 zucchini, roughly

choppedPinch saltPinch pepper½ punnet cherry tomatoes¼ cup coconut oil50–100g goat’s cheese

Preheat oven to 220°C.

In oven-safe frying pan roast onion, garlic and

pumpkin for 15–20 mins.

Once cooked, carefully remove pan and leave to cool

for 10 mins.

Meanwhile, whisk eggs in bowl until fluffy and add

almond milk.

Place frying pan over medium heat, pour in eggs and

remaining ingredients (excluding goat’s cheese) and

cook for 5 mins. Once base has started to cook through,

place goat’s cheese over mixture and return to oven for

20 mins or until golden and puffed up. Serve at once.

Pho

togr

aphy

: Kei

ra R

umbl

e

36 | EatWell

RECIPESfrom the frypan

Roasted Pumpkin & Goat’s Cheese Frittata

EatWell | 37

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Roasted Pumpkin & Goat’s Cheese Frittata

EatWell | 37

Spiced Caulifl ower with Preserv ed LemonRecipe / Meg Thompson

This delicious dish lives and dies by the quality of the curry powder.

If you don’t have any on hand that is relatively fresh, treat yourself

to sourcing a new blend that hits your desired spice level. I used

a delicious Middle Eastern baharat — yum! Ras-el-hanout is also

a wonderful spice mix to use.

Serves: 3–4

650g cauliflower, cut into chunks1 small red onion, peeled & sliced1 tsp curry powder1½–2 tsp finely chopped

preserved lemon

Big handful fresh coriander leaves, roughly chopped

Big handful fresh basil or parsley leaves, roughly chopped

Blitz cauliflower in food processor until roughly the size of rice.

Add around 1 tbsp olive oil to large frying pan and add onion.

Cook for a few mins until soft.

Add curry powder and cook for 1 min until fragrant, then add

cauliflower, stirring to coat in spices. Cook for a few mins until it

begins to soften.

Stir through preserved lemon and cook for another couple of mins.

Remove from heat, add chopped herbs, stir and adjust seasoning to

taste, adding a little salt and pepper if needed.

Vego BolognaiseRecipe / Keira Rumble

Looking for a quick and easy meal? This Vego Bolognaise recipe is

a winner for the whole family. Why not try it out tonight?

Serves: 4

1 onion, diced½ tbsp olive oil 6 cloves garlic, crushed½ cup red wine1 carrot, roughly cut2 celery stalks, roughly cut2 × 400g tins lentils

1 × 400g tin tomatoes200mL vegetable stock2 tbsp tomato paste4 bay leaves3 sprigs rosemary100g green olives, pitted

In frying pan over medium heat sauté onion in olive oil for 3–5 mins.

Once translucent, add garlic and cook for 1 min.

Add red wine and stir for 1 min.

Add remaining ingredients and cook for 30–40 mins.

Serve with baby spinach or zucchini noodles.

Vego Bolognaise

Spiced Cauliflower with Preserv ed Lemon

Black Pepper Garlic Tempeh P

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Black Pepper Garlic TempehRecipe / Meg Thompson

I love this little dish because it really packs a flavour punch! Not to

mention the protein, iron and magnesium from the star ingredient —

tempeh. Feel free to substitute tofu if you prefer.

Serves: 3

2 tbsp olive oil8 cloves garlic, peeled

& choppedGood pinch salt1 small brown onion, peeled

& sliced

150g marinated tempeh, sliced into finger-sized strips

1 tbsp tamari½ tsp freshly ground

black pepper1 spring onion, chopped

Place frying pan over low heat and add oil, garlic, salt and onion and

cook for around 15 mins, stirring until onion is soft.

Increase heat to medium and add tempeh, cooking on each side

until golden.

Add tamari and black pepper, stirring to combine.

Remove from heat and serve topped with spring onion for garnish

alongside extra vegetables or your favourite grain.

38 | EatWell

RECIPESfrom the frypan

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Spiced Cauliflower with Preserved LemonRecipe / Meg Thompson

This delicious dish lives and dies by the quality of the curry powder.

If you don’t have any on hand that is relatively fresh, treat yourself

to sourcing a new blend that hits your desired spice level. I used

a delicious Middle Eastern baharat — yum! Ras-el-hanout is also

a wonderful spice mix to use.

Serves: 3–4

650g cauliflower, cut into chunks1 small red onion, peeled & sliced1 tsp curry powder1½–2 tsp finely chopped

preserved lemon

Big handful fresh corianderleaves, roughly chopped

Big handful fresh basil or parsleyleaves, roughly chopped

Blitz cauliflower in food processor until roughly the size of rice.

Add around 1 tbsp olive oil to large frying pan and add onion.

Cook for a few mins until soft.

Add curry powder and cook for 1 min until fragrant, then add

cauliflower, stirring to coat in spices. Cook for a few mins until it

begins to soften.

Stir through preserved lemon and cook for another couple of mins.

Remove from heat, add chopped herbs, stir and adjust seasoning to

taste, adding a little salt and pepper if needed.

Vego BolognaiseRecipe / Keira Rumble

Looking for a quick and easy meal? This Vego Bolognaise recipe is

a winner for the whole family. Why not try it out tonight?

Serves: 4

1 onion, diced½ tbsp olive oil 6 cloves garlic, crushed½ cup red wine1 carrot, roughly cut2 celery stalks, roughly cut2 × 400g tins lentils

1 × 400g tin tomatoes200mL vegetable stock2 tbsp tomato paste4 bay leaves3 sprigs rosemary100g green olives, pitted

In frying pan over medium heat sauté onion in olive oil for 3–5 mins.

Once translucent, add garlic and cook for 1 min.

Add red wine and stir for 1 min.

Add remaining ingredients and cook for 30–40 mins.

Serve with baby spinach or zucchini noodles.

Vego Bolognaise

Spiced Cauliflowerwith PreservedLemon

Black PepperGarlic Tempeh P

hoto

grap

hy: K

eira

Rum

ble,

Meg

Tho

mps

on

Black Pepper Garlic TempehRecipe / Meg Thompson

I love this little dish because it really packs a flavour punch! Not to

mention the protein, iron and magnesium from the star ingredient —

tempeh. Feel free to substitute tofu if you prefer.

Serves: 3

2 tbsp olive oil8 cloves garlic, peeled

& choppedGood pinch salt1 small brown onion, peeled

& sliced

150g marinated tempeh, sliced into finger-sized strips

1 tbsp tamari½ tsp freshly ground

black pepper1 spring onion, chopped

Place frying pan over low heat and add oil, garlic, salt and onion and

cook for around 15 mins, stirring until onion is soft.

Increase heat to medium and add tempeh, cooking on each side

until golden.

Add tamari and black pepper, stirring to combine.

Remove from heat and serve topped with spring onion for garnish

alongside extra vegetables or your favourite grain.

38 | EatWell

RECIPESfrom the frypan

Classic Deluxe 110cmProfessional+ FX 90cm Elise 110cm

Your Kitchen Your StyleYour Choice

Classic 90cm Induction

With over 100 diff erent combinations to choose from, there’s a Falcon cooker to suit your kitchen and cooking style.

1800 685 899 • andico.com.au

Product shown: Nexus 110cm

MADE

IN GREAT BRITAIN

S I N C E 1 8 3 0

Andico_FP.indd 1Andico_FP.indd 1 31/01/2020 8:50:40 AM31/01/2020 8:50:40 AM

Classic Deluxe 110cmProfessional+ FX 90cm Elise 110cm

Your Kitchen Your StyleYour Choice

Classic 90cm Induction

With over 100 diff erent combinations to choose from, there’s aFalcon cooker to suit your kitchen and cooking style.

1800 685 899 • andico.com.au

Product shown: Nexus 110cm

MADE

IN GREAT BRITAIN

S I N C E 1 8 3 0

Almond Butter Tempeh Stir-FryRecipe / Lisa Guy

This tasty vegan stir-fry is packed with plant-based protein which

supplies the body with essential amino acids needed to build and

repair the body. Protein also helps keep you more satisfied after

eating and helps balance blood sugar levels.

Serves: 3–4

Cauliflower RiceSmall cauliflower, cut

into large piecesSea salt, to season

Marinade¼ cup almond butter1 tbsp sesame oil¼ cup coconut aminos or tamari1 heaped tsp maple syrup1 tbsp grated ginger (or ½

heaped tsp ground ginger)Juice ½ lime¼ cup water or coconut milk

200g tempeh, cut into small dice

To ServeSesame oil1 small onion, finely choppedSmall head of broccoli, cut

into small florets1 large carrot, dicedLarge handful kale, ribs

removed & thinly slicedHandful toasted cashews,

roughly choppedCooked greens

Preheat oven to 200°C and line baking tray with baking paper.

To make cauliflower rice, place cauliflower pieces in food

processor and pulse until consistency of rice.

Cover tray with cauliflower rice and season with sea salt. Place in

oven for 20 mins and toss after 10 mins.

In medium bowl, combine all marinade ingredients and mix well.

Add tempeh and place in fridge covered for 1 hr or overnight.

Heat sesame oil in medium frying pan over medium heat. Add

onion and cook for 3 mins, then add broccoli, carrot and kale and

cook for further 4 mins.

Add tempeh and cook until tempeh is heated through.

Serve stir-fry with cauliflower rice, topped with fresh herbs

and cashews. Keep any leftover marinade to drizzle over stir-fry.

Delicious served with steamed greens.

Frypan Curry

RECIPESfrom the frypan

Almond Butter Tempeh Stir-Fry

Pho

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: Meg

Tho

mps

on, L

isa

Guy

Frypan CurryRecipe / Meg Thompson

This is a slightly different take on a curry in that you do a lot of the

prep work first, and then it all comes together at the end. Endlessly

versatile, substitute in any protein you like — I’ve used prawns, but you

could use tofu, chicken or fish.

Serves: 3–4

1 small eggplant, cut into 1cm slices then into finger-sized strips

1 red capsicum, sliced into large strips

1 small zucchini, sliced into 1–2cm slices

12 prawns or 200g firm tofu or protein of choice

1 tbsp olive oil1 tbsp green curry paste1 cup coconut milk

1–2 kaffir lime leaves½ stick lemongrass, bruised½ bunch Asian green vegetables

of choice½ bunch spring onions, cut into

8–10cm lengths½ cup cashewsLarge handful baby corn1 tsp fish sauceChilli, to taste½ bunch coriander leavesHandful basil leaves (optional)

Sprinkle eggplant with a little salt

and set aside.

Heat frying pan to medium-high

and add a little oil. Lay strips of

eggplant in pan and cook until soft

and cooked on one side. Flip and

cook other side, then set aside.

Repeat with capsicum, zucchini

and prawns or protein of choice.

Meanwhile, place 1 tbsp olive

oil and curry paste in small

saucepan. Cook over medium

heat until fragrant and then add

coconut milk, kaffir lime leaves,

lemongrass and ½ cup water.

Simmer over low heat for 10–15

mins to let flavours mingle.

Optionally, set curry aside until

just before mealtime — even

preparing it the day before if

desired.

When ready to prepare meal,

heat frying pan with a little olive

oil and add Asian greens, spring

onions, cashews and corn.

Cook for a couple of mins and

then add cooked vegetables and

prawns or protein to heat through.

Pour curry sauce over and add

fish sauce and chilli if using.

Taste and add salt if needed.

Serve topped with fresh

coriander or basil alongside your

favourite grain.

40 | EatWell

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Almond Butter Tempeh Stir-FryRecipe / Lisa Guy

This tasty vegan stir-fry is packed with plant-based protein which

supplies the body with essential amino acids needed to build and

repair the body. Protein also helps keep you more satisfied after

eating and helps balance blood sugar levels.

Serves: 3–4

Cauliflower RiceSmall cauliflower, cut

into large piecesSea salt, to season

Marinade¼ cup almond butter1 tbsp sesame oil¼ cup coconut aminos or tamari1 heaped tsp maple syrup1 tbsp grated ginger (or ½

heaped tsp ground ginger)Juice ½ lime¼ cup water or coconut milk

200g tempeh, cut into small dice

To ServeSesame oil1 small onion, finely choppedSmall head of broccoli, cut

into small florets1 large carrot, dicedLarge handful kale, ribs

removed & thinly slicedHandful toasted cashews,

roughly choppedCooked greens

Preheat oven to 200°C and line baking tray with baking paper.

To make cauliflower rice, place cauliflower pieces in food

processor and pulse until consistency of rice.

Cover tray with cauliflower rice and season with sea salt. Place in

oven for 20 mins and toss after 10 mins.

In medium bowl, combine all marinade ingredients and mix well.

Add tempeh and place in fridge covered for 1 hr or overnight.

Heat sesame oil in medium frying pan over medium heat. Add

onion and cook for 3 mins, then add broccoli, carrot and kale and

cook for further 4 mins.

Add tempeh and cook until tempeh is heated through.

Serve stir-fry with cauliflower rice, topped with fresh herbs

and cashews. Keep any leftover marinade to drizzle over stir-fry.

Delicious served with steamed greens.

Frypan Curry

RECIPESfrom the frypan

Almond Butter Tempeh Stir-Fry

Pho

togr

aphy

: Meg

Tho

mps

on, L

isa

Guy

Frypan CurryRecipe / Meg Thompson

This is a slightly different take on a curry in that you do a lot of the

prep work first, and then it all comes together at the end. Endlessly

versatile, substitute in any protein you like — I’ve used prawns, but you

could use tofu, chicken or fish.

Serves: 3–4

1 small eggplant, cut into 1cm slices then into finger-sized strips

1 red capsicum, sliced into large strips

1 small zucchini, sliced into 1–2cm slices

12 prawns or 200g firm tofu or protein of choice

1 tbsp olive oil1 tbsp green curry paste1 cup coconut milk

1–2 kaffir lime leaves½ stick lemongrass, bruised½ bunch Asian green vegetables

of choice½ bunch spring onions, cut into

8–10cm lengths½ cup cashewsLarge handful baby corn1 tsp fish sauceChilli, to taste½ bunch coriander leavesHandful basil leaves (optional)

Sprinkle eggplant with a little salt

and set aside.

Heat frying pan to medium-high

and add a little oil. Lay strips of

eggplant in pan and cook until soft

and cooked on one side. Flip and

cook other side, then set aside.

Repeat with capsicum, zucchini

and prawns or protein of choice.

Meanwhile, place 1 tbsp olive

oil and curry paste in small

saucepan. Cook over medium

heat until fragrant and then add

coconut milk, kaffir lime leaves,

lemongrass and ½ cup water.

Simmer over low heat for 10–15

mins to let flavours mingle.

Optionally, set curry aside until

just before mealtime — even

preparing it the day before if

desired.

When ready to prepare meal,

heat frying pan with a little olive

oil and add Asian greens, spring

onions, cashews and corn.

Cook for a couple of mins and

then add cooked vegetables and

prawns or protein to heat through.

Pour curry sauce over and add

fish sauce and chilli if using.

Taste and add salt if needed.

Serve topped with fresh

coriander or basil alongside your

favourite grain.

40 | EatWell

Mushrooms are rich in potassium, which is an

important mineral needed to help lower blood pressure and

reduce the risk of stroke.

Vegan San Choy BowRecipe / Lisa Guy

This flavoursome dish is loaded with nutritional

goodness. Mushrooms contain the antioxidant

mineral selenium which helps protect cells from

free radical damage, along with helping lower

your risk of certain types of cancer such as breast

and prostate cancers. Mushrooms are rich in

potassium, which is an important mineral needed

to help lower blood pressure and reduce the risk

of stroke. Mushrooms also provide some vitamin D

which plays a crucial role in strengthening immune

function, offering protection against chronic

diseases, and for bone health.

Serves: 3–4

Sesame oil250g button

mushrooms, diced1 clove garlic, minced1 tbsp freshly grated

ginger1 carrot, diced4 spring onions,

chopped1 cup cooked brown

rice or quinoa

Handful coriander leaves

½ tsp red chilli flakes1½ tbsp tamari2 tsp raw honey or 100

per cent maple syrupJuice ½ lime1 tbsp sesame seedsLeaves of 1 small

iceberg or butter lettuce, washed & dried

Heat sesame oil in medium frying pan over medium

heat. Add mushrooms and cook for 4 mins, then add

garlic, ginger, carrot and spring onions and cook for

a further 3–4 mins.

Stir through brown rice and add coriander.

In small bowl combine chilli, tamari, honey, and

lime. Add to frying pan and gently toss through stir-fry.

Arrange lettuce leaves on serving plate and fill

with mushroom mixture. Top with fresh herbs and

sesame seeds.

Vegan San Choy Bow

EatWell | 41

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Mushrooms are rich inpotassium, which is an

important mineral needed tohelp lower blood pressure and

reduce the risk of stroke.

Vegan San Choy BowRecipe / Lisa Guy

This flavoursome dish is loaded with nutritional

goodness. Mushrooms contain the antioxidant

mineral selenium which helps protect cells from

free radical damage, along with helping lower

your risk of certain types of cancer such as breast

and prostate cancers. Mushrooms are rich in

potassium, which is an important mineral needed

to help lower blood pressure and reduce the risk

of stroke. Mushrooms also provide some vitamin D

which plays a crucial role in strengthening immune

function, offering protection against chronic

diseases, and for bone health.

Serves: 3–4

Sesame oil250g button

mushrooms, diced1 clove garlic, minced1 tbsp freshly grated

ginger1 carrot, diced4 spring onions,

chopped1 cup cooked brown

rice or quinoa

Handful coriander leaves

½ tsp red chilli flakes1½ tbsp tamari2 tsp raw honey or 100

per cent maple syrupJuice ½ lime1 tbsp sesame seedsLeaves of 1 small

iceberg or butter lettuce, washed & dried

Heat sesame oil in medium frying pan over medium

heat. Add mushrooms and cook for 4 mins, then add

garlic, ginger, carrot and spring onions and cook for

a further 3–4 mins.

Stir through brown rice and add coriander.

In small bowl combine chilli, tamari, honey, and

lime. Add to frying pan and gently toss through stir-fry.

Arrange lettuce leaves on serving plate and fill

with mushroom mixture. Top with fresh herbs and

sesame seeds.

Vegan San Choy Bow

EatWell | 41

RECIPESfrom the frypan

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Green Bean & Quinoa Stir-FryRecipe / Lisa Guy

Green beans are full of energy boosting B vitamins,

including folate, which is particularly important

for expectant mums for protection against neural

tube defects like spina bifida. Beans are also

a great source of iron which is crucial for energy

production and for making red blood cells to

transport oxygen around the body. Cabbage, like

other brassica vegetables, contains high levels of

sulphur compounds that enhance liver detoxification

of carcinogenic substances. Carrots are jam-packed

with beta-carotene goodness required for healthy

eyesight and immune health. Beta-carotene is a

powerful antioxidant and anti-inflammatory vitamin.

Serves: 4

Dash olive oilSmall red onion,

thinly sliced2 cloves garlic, minced2 tsp freshly grated

ginger2 large handfuls

green beans

½ small red cabbage, shredded

1 large carrot, cut into thin strips

4 tsp coconut aminos⅔ cup cooked quinoaHandful roughly

chopped coriander

Heat olive oil in medium frying pan over medium heat.

Add onion, garlic and ginger and cook for 3 mins.

Add beans, cabbage, carrot and coconut aminos

and cook until vegetables start to become tender.

Add quinoa and toss gently. Serve with coriander.

Note: This stir-fry works well on its own, or served

with tofu or tempeh, chicken or fish.

Carrots are jam-packed with beta-carotene goodness

required for healthy eyesight and immune health.

42 | EatWell

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RECIPESfrom the frypan

Pho

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: Lis

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Green Bean & Quinoa Stir-FryRecipe / Lisa Guy

Green beans are full of energy boosting B vitamins,

including folate, which is particularly important

for expectant mums for protection against neural

tube defects like spina bifida. Beans are also

a great source of iron which is crucial for energy

production and for making red blood cells to

transport oxygen around the body. Cabbage, like

other brassica vegetables, contains high levels of

sulphur compounds that enhance liver detoxification

of carcinogenic substances. Carrots are jam-packed

with beta-carotene goodness required for healthy

eyesight and immune health. Beta-carotene is a

powerful antioxidant and anti-inflammatory vitamin.

Serves: 4

Dash olive oilSmall red onion,

thinly sliced2 cloves garlic, minced2 tsp freshly grated

ginger2 large handfuls

green beans

½ small red cabbage, shredded

1 large carrot, cut into thin strips

4 tsp coconut aminos⅔ cup cooked quinoaHandful roughly

chopped coriander

Heat olive oil in medium frying pan over medium heat.

Add onion, garlic and ginger and cook for 3 mins.

Add beans, cabbage, carrot and coconut aminos

and cook until vegetables start to become tender.

Add quinoa and toss gently. Serve with coriander.

Note: This stir-fry works well on its own, or served

with tofu or tempeh, chicken or fish.

Carrots are jam-packed with beta-carotene goodness

required for healthy eyesight and immune health.

42 | EatWell

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Vegan Pad ThaiRecipe / Adam Guthrie

Pad thai is traditionally made with eggs, fish sauce and

dried shrimps but I’ve swapped those ingredients out to

create an awesome vegan quick-to-cook version that is

full of traditional flavour and texture.

Serves: 4

½ onion, sliced into thin crescents

2 cloves garlic, thinly sliced

1 carrot, cut into matchsticks

1 tomato, roughly chopped1 × 375g packet pad thai

rice noodles, cooked1 tbsp coconut sugar4 tbsp soy sauce

1 cup roughly chopped peanuts

4 spring onions, thinly sliced

Handful bean sproutsJuice 1 limeHandful coriander leaves,

roughly chopped1 small red chilli,

thinly slicedSalt, to taste

Heat wok over high heat. Add onion and garlic and sauté

for 1 min.

Add carrot, tomato and ½ cup water and stir. Add

cooked noodles and stir. Add coconut sugar, soy

sauce, peanuts and spring onions. Add bean sprouts

and lime juice.

Finally, add coriander leaves and stir well.

Serve on platter topped with sliced chilli.

Bean & Corn QuesadillaRecipe / Adam Guthrie

When our children were young, we made this quesadilla

every week. It’s a perfect meal for a hungry family on the

run after school and activities. The ingredients are placed

into the tortilla, placed into the frying pan and as quick as

a flash it’s ready to serve.

Serves: 4

1½ cups tomatoes, cut into quarters

1 onion, cut into quarters2 garlic cloves, peeled1 capsicum, seeds

removed & chopped into large pieces

1 red bird's-eye chilli (optional)

1 tsp ground coriander1 tsp ground cumin1 × 400g tin kidney beans,

drained & rinsed1 cup frozen corn kernels8 tortillas1 avocado, mashed½ cup fresh coriander

leaves, chopped

Blend tomatoes, onion, garlic, capsicum, chilli, cumin

and ground coriander in food processor. Pour into

saucepan and bring to boil. Add beans and corn. Stir and

simmer for 10 mins until thick.

Heat large frying pan on medium heat. Add 1 tortilla

to pan and top with ¼ each of bean and corn mixture,

avocado and coriander leaves. Top with another tortilla.

Cook tortilla until brown and crisp on one side then turn

with spatula and cook until brown and crisp on the other.

Repeat with remaining tortillas.

Cut each tortilla into eight wedges like a pizza and serve.

Vegan Pad Thai

Bean & Corn Quesadilla

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44 | EatWell

RECIPESfrom the frypan

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Vegan Pad ThaiRecipe / Adam Guthrie

Pad thai is traditionally made with eggs, fish sauce and

dried shrimps but I’ve swapped those ingredients out to

create an awesome vegan quick-to-cook version that is

full of traditional flavour and texture.

Serves: 4

½ onion, sliced into thin crescents

2 cloves garlic, thinly sliced

1 carrot, cut into matchsticks

1 tomato, roughly chopped1 × 375g packet pad thai

rice noodles, cooked1 tbsp coconut sugar4 tbsp soy sauce

1 cup roughly chopped peanuts

4 spring onions, thinly sliced

Handful bean sproutsJuice 1 limeHandful coriander leaves,

roughly chopped1 small red chilli,

thinly slicedSalt, to taste

Heat wok over high heat. Add onion and garlic and sauté

for 1 min.

Add carrot, tomato and ½ cup water and stir. Add

cooked noodles and stir. Add coconut sugar, soy

sauce, peanuts and spring onions. Add bean sprouts

and lime juice.

Finally, add coriander leaves and stir well.

Serve on platter topped with sliced chilli.

Bean & Corn QuesadillaRecipe / Adam Guthrie

When our children were young, we made this quesadilla

every week. It’s a perfect meal for a hungry family on the

run after school and activities. The ingredients are placed

into the tortilla, placed into the frying pan and as quick as

a flash it’s ready to serve.

Serves: 4

1½ cups tomatoes, cut into quarters

1 onion, cut into quarters2 garlic cloves, peeled1 capsicum, seeds

removed & chopped into large pieces

1 red bird's-eye chilli (optional)

1 tsp ground coriander1 tsp ground cumin1 × 400g tin kidney beans,

drained & rinsed1 cup frozen corn kernels8 tortillas1 avocado, mashed½ cup fresh coriander

leaves, chopped

Blend tomatoes, onion, garlic, capsicum, chilli, cumin

and ground coriander in food processor. Pour into

saucepan and bring to boil. Add beans and corn. Stir and

simmer for 10 mins until thick.

Heat large frying pan on medium heat. Add 1 tortilla

to pan and top with ¼ each of bean and corn mixture,

avocado and coriander leaves. Top with another tortilla.

Cook tortilla until brown and crisp on one side then turn

with spatula and cook until brown and crisp on the other.

Repeat with remaining tortillas.

Cut each tortilla into eight wedges like a pizza and serve.

Vegan Pad Thai

Bean & Corn Quesadilla

Pho

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: Ada

m G

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44 | EatWell

RECIPESfrom the frypan

Stir-Fried Snow Peas, Cabbage & MushroomsRecipe / Adam Guthrie

Simple ingredients thrown into a frying pan and heated with some

condiments can create a majestic meal in just a few minutes.

Serves: 4

2 tbsp cornflour2 cups liquid vegetable stock2 stalks celery, sliced on

diagonal1 red capsicum, finely sliced6 large mushrooms, sliced¼ small wombok, roughly

chopped

1 tbsp grated ginger2 cloves garlic, chopped4 handfuls snow peas,

topped & tailed2 tbsp sweet chilli sauce2 tbsp soy sauce2 tbsp vegan oyster sauce2 tsp rice-wine vinegar2 cups cooked brown rice

Add cornflour to vegetable

stock and stir.

Heat wok on high heat.

Add celery, capsicum and

mushrooms. Stir-fry for 1 min

then add wombok, ginger, garlic

and snow peas and continue to

stir-fry for a couple of mins.

Add sweet chilli sauce,

soy sauce, oyster sauce and

vinegar and stir.

Add stock and cornflour mixture.

Mix well and stir until sauce returns

to boil and thickens slightly.

Serve with cooked brown rice.

Stir-Fried Snow Peas, Cabbage & Mushrooms

Simple ingredients thrown into a frying pan

and heated with some condiments can create a majestic meal in just

a few minutes.

EatWell | 45

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Stir-Fried Snow Peas, Cabbage & MushroomsRecipe / Adam Guthrie

Simple ingredients thrown into a frying pan and heated with some

condiments can create a majestic meal in just a few minutes.

Serves: 4

2 tbsp cornflour2 cups liquid vegetable stock2 stalks celery, sliced on

diagonal1 red capsicum, finely sliced6 large mushrooms, sliced¼ small wombok, roughly

chopped

1 tbsp grated ginger2 cloves garlic, chopped4 handfuls snow peas,

topped & tailed2 tbsp sweet chilli sauce2 tbsp soy sauce2 tbsp vegan oyster sauce2 tsp rice-wine vinegar2 cups cooked brown rice

Add cornflour to vegetable

stock and stir.

Heat wok on high heat.

Add celery, capsicum and

mushrooms. Stir-fry for 1 min

then add wombok, ginger, garlic

and snow peas and continue to

stir-fry for a couple of mins.

Add sweet chilli sauce,

soy sauce, oyster sauce and

vinegar and stir.

Add stock and cornflour mixture.

Mix well and stir until sauce returns

to boil and thickens slightly.

Serve with cooked brown rice.

Stir-Fried Snow Peas, Cabbage & Mushrooms

Simple ingredients thrown into a frying pan

and heated with some condiments can create a majestic meal in just

a few minutes.

EatWell | 45

The Bare Bird chicken products are 100 per cent antibiotic-free, accredited free-range and

raised on a plant-based diet containing no animal by-products, antibiotics, hormones

or steroids. The Bare Bird creator, John Hazeldene, says his family has always been at the forefront of setting high standards in

poultry. “We believe a move to producing food without antibiotics is the right thing to do.”

For more information visit thebarebird.com.au

Th e Bare Bird

Baked Chicken Thighs with Roasted Bread & Dried Heirloom Tomatoes

Baked Chicken Thighs with Roasted Bread & Dried Heirloom TomatoesRecipe / Raymond Capaldi for The Bare Bird

Serves: 4

230g green or red seedless grapes200mL olive oil250g heirloom tomatoes2 pinches sugarPinch salt

1 loaf farmhouse bread (dry & stale is best), broken up

4 The Bare Bird chicken thigh cutlets, sealed in olive oil (or chicken drumsticks)

1 × 400g tin tomatoes or 1 jar Napoli sauceSprig fresh basil, to serve

Preheat oven to 60°C.

Toss grapes with 50mL of olive oil,

pinch of salt and sugar in small

baking tray.

Cut heirloom tomatoes in half, and

sprinkle sugar and salt lightly

on the cut side with drizzle of olive oil.

Place face down on baking tray with

grapes and put in oven for 1 hr to dry.

Heat 50mL of olive oil in pan and fry

broken up bread. Remove from pan

and set aside.

Heat further 50mL of olive oil to pan and

seal chicken on all sides.

Once grapes and tomatoes are ready,

increase heat to 170°C and roast The Bare

Bird chicken thigh cutlets in separate pan

for 15 mins. Remove from oven, pour tinned

tomatoes or Napoli sauce around chicken in

pan and return to oven for further 10 mins.

Remove from oven and arrange chicken,

roasted grapes and tomatoes, fried bread

and tomato sauce on large serving plate.

Top with fresh basil to serve.

46 | EatWell

RECIPES MADE WITHthe bare bird products

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The Bare Bird chicken products are 100 percent antibiotic-free, accredited free-range and

raised on a plant-based diet containing noanimal by-products, antibiotics, hormones

or steroids. The Bare Bird creator, JohnHazeldene, says his family has always beenat the forefront of setting high standards in

poultry. “We believe a move to producing foodwithout antibiotics is the right thing to do.”

For more information visitthebarebird.com.au

The Bare Bird

Baked Chicken Thighs withRoasted Bread & DriedHeirloom Tomatoes

Baked Chicken Thighs with Roasted Bread & Dried Heirloom TomatoesRecipe / Raymond Capaldi for The Bare Bird

Serves: 4

230g green or red seedless grapes200mL olive oil250g heirloom tomatoes2 pinches sugarPinch salt

1 loaf farmhouse bread (dry & stale is best), broken up

4 The Bare Bird chicken thigh cutlets, sealed in olive oil (or chicken drumsticks)

1 × 400g tin tomatoes or 1 jar Napoli sauceSprig fresh basil, to serve

Preheat oven to 60°C.

Toss grapes with 50mL of olive oil,

pinch of salt and sugar in small

baking tray.

Cut heirloom tomatoes in half, and

sprinkle sugar and salt lightly

on the cut side with drizzle of olive oil.

Place face down on baking tray with

grapes and put in oven for 1 hr to dry.

Heat 50mL of olive oil in pan and fry

broken up bread. Remove from pan

and set aside.

Heat further 50mL of olive oil to pan and

seal chicken on all sides.

Once grapes and tomatoes are ready,

increase heat to 170°C and roast The Bare

Bird chicken thigh cutlets in separate pan

for 15 mins. Remove from oven, pour tinned

tomatoes or Napoli sauce around chicken in

pan and return to oven for further 10 mins.

Remove from oven and arrange chicken,

roasted grapes and tomatoes, fried bread

and tomato sauce on large serving plate.

Top with fresh basil to serve.

46 | EatWell

RECIPES MADE WITHthe bare bird products

Chicken Roulade

Chicken RouladeRecipe / More than a Meal for The Bare Bird

Serves: 4

2 The Bare Bird chicken breasts, butterflied thinly (instructions below)

Salt & pepper, to season

Stuffing2 tsp olive oil300g baby spinach2 cloves garlic, crushed

½ cup diced bacon1 cup sourdough bread, roughly torn

into small pieces2 tbsp toasted pine nuts½ cup grated smoked cheese1L organic chicken stock

Chicken Roulade Sauce¼ cup white wine¼ cup white wine vinegar2 tbsp finely chopped shallots⅓ cup cooking creamPinch saltPinch white pepper1 cup unsalted butter, cubed

Remove tenderloins from The Bare Bird chicken

breasts if necessary (keep for another day) and

butterfly (see instructions below). Cover with

cling film and use kitchen mallet or rolling pin to

gently thin, being careful not to make any holes

or tear chicken. Remove cling wrap and season

both sides with salt and pepper. Set aside.

To make stuffing, heat olive oil in small frying

pan. Add spinach and toss, then add half crushed

garlic and season with pinch of salt and pepper.

When spinach has wilted, remove from pan and

set aside. To same frying pan, add bacon and cook

until lightly browned,then add torn sourdough

bread and remainder of crushed garlic and cook

until both bread and bacon are browned.

Toast pine nuts in separate small frying

pan. Stir into bacon and bread mixture, season

with freshly cracked pepper and allow to cool.

Blend gently in food processor until mix just

resembles breadcrumbs.

To assemble, lay long piece of cling film flat

on bench with no wrinkles (about 2–3 times

the length of butterflied chicken). Place one

opened butterflied chicken breast lengthways

on top of cling film. Divide spinach and bacon

mixtures in 2 and start by adding the spinach

until the breast is nearly covered, leaving about

1cm around outer edge. Layer bacon mixture

and cheese on top of spinach and flatten.

Lift corner of chicken and roll, bringing

cling film with it. Once chicken breast is rolled

and cling film is tightly rolled around chicken,

tie ends of chicken tightly with kitchen twine.

Set aside.

Bring chicken stock to boil. Add rolled chicken

and reduce heat to slow simmer. Place lid on pan

and cook for 10 mins, then remove from heat. Let

chicken sit in stock for further 10 mins covered,

then remove and set aside to cool. Remove ties

and cling film gently.

To make sauce, boil wine, white wine

vinegar and shallots in small saucepan over

medium heat for about 5 mins until liquid

reduces to 2–3 tbsp. Add cream, salt and

white pepper and bring to the boil for 1 min.

Reduce heat to low and add 3 tbsp butter,

whisking continuously. Add remaining butter,

a few pieces at a time, whisking constantly

to maintain a creamy, buttery consistency.

Lift saucepan from heat occasionally, to cool

mixture slightly. Remove sauce from heat,

season to taste with salt and pepper and pour

through mesh sieve into sauce boat, discarding

shallots. Plate up with chicken and serve.

To butterfly chicken breasts: Starting from

the thicker side of the breast, place your

hand on top of the chicken breast and make

a horizontal cut with a sharp knife. Do not cut

all the way through, then open the chicken

breast like a butterfly.

EatWell | 47

EWL029_046-047 SR The Bare Bird.indd 47EWL029_046-047 SR The Bare Bird.indd 47 1/30/2020 2:28:12 PM1/30/2020 2:28:12 PM

Chicken Roulade

Chicken RouladeRecipe / More than a Meal for The Bare Bird

Serves: 4

2 The Bare Bird chicken breasts, butterflied thinly (instructions below)

Salt & pepper, to season

Stuffing2 tsp olive oil300g baby spinach2 cloves garlic, crushed

½ cup diced bacon1 cup sourdough bread, roughly torn

into small pieces2 tbsp toasted pine nuts½ cup grated smoked cheese1L organic chicken stock

Chicken Roulade Sauce¼ cup white wine¼ cup white wine vinegar2 tbsp finely chopped shallots⅓ cup cooking creamPinch saltPinch white pepper1 cup unsalted butter, cubed

Remove tenderloins from The Bare Bird chicken

breasts if necessary (keep for another day) and

butterfly (see instructions below). Cover with

cling film and use kitchen mallet or rolling pin to

gently thin, being careful not to make any holes

or tear chicken. Remove cling wrap and season

both sides with salt and pepper. Set aside.

To make stuffing, heat olive oil in small frying

pan. Add spinach and toss, then add half crushed

garlic and season with pinch of salt and pepper.

When spinach has wilted, remove from pan and

set aside. To same frying pan, add bacon and cook

until lightly browned,then add torn sourdough

bread and remainder of crushed garlic and cook

until both bread and bacon are browned.

Toast pine nuts in separate small frying

pan. Stir into bacon and bread mixture, season

with freshly cracked pepper and allow to cool.

Blend gently in food processor until mix just

resembles breadcrumbs.

To assemble, lay long piece of cling film flat

on bench with no wrinkles (about 2–3 times

the length of butterflied chicken). Place one

opened butterflied chicken breast lengthways

on top of cling film. Divide spinach and bacon

mixtures in 2 and start by adding the spinach

until the breast is nearly covered, leaving about

1cm around outer edge. Layer bacon mixture

and cheese on top of spinach and flatten.

Lift corner of chicken and roll, bringing

cling film with it. Once chicken breast is rolled

and cling film is tightly rolled around chicken,

tie ends of chicken tightly with kitchen twine.

Set aside.

Bring chicken stock to boil. Add rolled chicken

and reduce heat to slow simmer. Place lid on pan

and cook for 10 mins, then remove from heat. Let

chicken sit in stock for further 10 mins covered,

then remove and set aside to cool. Remove ties

and cling film gently.

To make sauce, boil wine, white wine

vinegar and shallots in small saucepan over

medium heat for about 5 mins until liquid

reduces to 2–3 tbsp. Add cream, salt and

white pepper and bring to the boil for 1 min.

Reduce heat to low and add 3 tbsp butter,

whisking continuously. Add remaining butter,

a few pieces at a time, whisking constantly

to maintain a creamy, buttery consistency.

Lift saucepan from heat occasionally, to cool

mixture slightly. Remove sauce from heat,

season to taste with salt and pepper and pour

through mesh sieve into sauce boat, discarding

shallots. Plate up with chicken and serve.

To butterfly chicken breasts: Starting from

the thicker side of the breast, place your

hand on top of the chicken breast and make

a horizontal cut with a sharp knife. Do not cut

all the way through, then open the chicken

breast like a butterfly.

EatWell | 47

Pureharvest Organic Rice Malt Syrup is a versatile, natural sweetener. It is

made from organic brown rice which provides a rich fl avour and mild

sweetness. Pureharvest’s Organic Rice Malt Syrup is naturally produced with

no additives or preservatives and is completely fructose free.

For more information visit pureharvest.com.au

Pureharvest

Raw Lamington Bites

Raw Lamington BitesRecipe / PureharvestMakes: 10–12 bites

Balls1 cup cashews½ cup coconut flour¼ cup desiccated coconut2 tbsp Pureharvest Coco Quench⅓ cup Pureharvest Rice Malt Syrup

Filling4 tbsp raspberry or strawberry jam

Coating4 tbsp Pureharvest Coco² Original½ cup desiccated coconut

Place all the ingredients for balls into food processor and blitz until mixture begins to

come together to form dough-like consistency.

Prepare bowl of warm water. Slightly dampen hands to prevent mixture from

sticking and roll mixture into 10–12 walnut-sized balls.

Stick thumb into centre of each ball to create a hollow section, spoon in dollop of

jam and close top around filling. Roll and reshape into a ball and set aside. Repeat for

remaining balls. Place balls in freezer.

Meanwhile, melt Pureharvest Coco² Original chocolate spread and roll balls to coat

evenly. Sprinkle desiccated coconut over each chocolate-coated ball and place onto

baking paper or beeswax wrap. Repeat for remaining balls.

Place in fridge to set.

Tip: These bliss balls will keep in the fridge for about a week.

48 | EatWell

RECIPES MADE WITHpureharvest products

EWL029_048-049 SR Pureharvest.indd 48EWL029_048-049 SR Pureharvest.indd 48 1/30/2020 2:28:21 PM1/30/2020 2:28:21 PM

Pureharvest Organic Rice Malt Syrup is a versatile, natural sweetener. It is

made from organic brown rice which provides a rich flavour and mild

sweetness. Pureharvest’s Organic Rice Malt Syrup is naturally produced with

no additives or preservatives and is completely fructose free.

For more information visitpureharvest.com.au

Pureharvest

Raw Lamington Bites

Raw Lamington BitesRecipe / PureharvestMakes: 10–12 bites

Balls1 cup cashews½ cup coconut flour¼ cup desiccated coconut2 tbsp Pureharvest Coco Quench⅓ cup Pureharvest Rice Malt Syrup

Filling4 tbsp raspberry or strawberry jam

Coating4 tbsp Pureharvest Coco² Original½ cup desiccated coconut

Place all the ingredients for balls into food processor and blitz until mixture begins to

come together to form dough-like consistency.

Prepare bowl of warm water. Slightly dampen hands to prevent mixture from

sticking and roll mixture into 10–12 walnut-sized balls.

Stick thumb into centre of each ball to create a hollow section, spoon in dollop of

jam and close top around filling. Roll and reshape into a ball and set aside. Repeat for

remaining balls. Place balls in freezer.

Meanwhile, melt Pureharvest Coco² Original chocolate spread and roll balls to coat

evenly. Sprinkle desiccated coconut over each chocolate-coated ball and place onto

baking paper or beeswax wrap. Repeat for remaining balls.

Place in fridge to set.

Tip: These bliss balls will keep in the fridge for about a week.

48 | EatWell

RECIPES MADE WITHpureharvest products

Peanut Butter Rice Crispy Slice

L emon & Coconut Slice

L emon & Coconut SliceRecipe / Pureharvest

Serves: 4

Base½ cup almonds½ cup pecans½ cup rolled oats or flaked quinoa1 cup Medjool dates (about 10)2 tbsp Pureharvest Rice Malt SyrupZest 2 lemons

Topping1 cup cashews, soaked overnight½ cup coconut oil¼ cup Pureharvest Rice Malt SyrupJuice 2 lemons

In food processor, blitz together

almonds, pecans and oats until

coarse meal. Add remaining base

ingredients and process until sticky

mixture is formed.

Line 20 × 20cm baking tray with

baking paper or cling film. Press

mixture into bottom of tray. Place in

freezer to set while preparing topping.

To make topping, place cashews

in food processor and blitz on high

speed for about 2 mins. Add remaining

ingredients and blend for further few

mins until smooth and creamy. Spoon

mixture onto base and replace in

freezer to set, at least 2 hrs.

Remove from freezer 20–30 mins

prior to serving.

Peanut Butter Rice Crispy SliceRecipe / Pureharvest

Makes: 12 slices

Base¾ cup smooth peanut butter⅓ cup Pureharvest Rice Malt Syrup1 tsp sea salt (omit if peanut butter

is salted)

1 tsp vanilla3 cups rice puffs

Topping100g dark chocolate2 tbsp peanut butter

Line square baking dish with baking

paper or beeswax wraps.

Gently heat peanut butter and

Pureharvest Rice Malt Syrup

together in saucepan over medium

heat. Once melted, add salt, vanilla

and rice puffs and stir to combine.

Spoon mixture into prepared

baking dish. Press down gently

with back of spoon and set aside.

Meanwhile make chocolate topping.

Melt chocolate and peanut butter

together over double boiler. Pour over

base and place in fridge to set firmly.

Cut into squares and serve.

Store in airtight container in fridge

for up to a week.

Enjoy!

EatWell | 49

EWL029_048-049 SR Pureharvest.indd 49EWL029_048-049 SR Pureharvest.indd 49 1/30/2020 2:28:23 PM1/30/2020 2:28:23 PM

Peanut Butter Rice Crispy Slice

L emon & Coconut Slice

L emon & Coconut SliceRecipe / Pureharvest

Serves: 4

Base½ cup almonds½ cup pecans½ cup rolled oats or flaked quinoa1 cup Medjool dates (about 10)2 tbsp Pureharvest Rice Malt SyrupZest 2 lemons

Topping1 cup cashews, soaked overnight½ cup coconut oil¼ cup Pureharvest Rice Malt SyrupJuice 2 lemons

In food processor, blitz together

almonds, pecans and oats until

coarse meal. Add remaining base

ingredients and process until sticky

mixture is formed.

Line 20 × 20cm baking tray with

baking paper or cling film. Press

mixture into bottom of tray. Place in

freezer to set while preparing topping.

To make topping, place cashews

in food processor and blitz on high

speed for about 2 mins. Add remaining

ingredients and blend for further few

mins until smooth and creamy. Spoon

mixture onto base and replace in

freezer to set, at least 2 hrs.

Remove from freezer 20–30 mins

prior to serving.

Peanut Butter Rice Crispy SliceRecipe / Pureharvest

Makes: 12 slices

Base¾ cup smooth peanut butter⅓ cup Pureharvest Rice Malt Syrup1 tsp sea salt (omit if peanut butter

is salted)

1 tsp vanilla3 cups rice puffs

Topping100g dark chocolate2 tbsp peanut butter

Line square baking dish with baking

paper or beeswax wraps.

Gently heat peanut butter and

Pureharvest Rice Malt Syrup

together in saucepan over medium

heat. Once melted, add salt, vanilla

and rice puffs and stir to combine.

Spoon mixture into prepared

baking dish. Press down gently

with back of spoon and set aside.

Meanwhile make chocolate topping.

Melt chocolate and peanut butter

together over double boiler. Pour over

base and place in fridge to set firmly.

Cut into squares and serve.

Store in airtight container in fridge

for up to a week.

Enjoy!

EatWell | 49

We all know that too much sugar is a bad thing for your health but it is equally true that you have evolved to value the sensation of sweetness in your mouth. Reconciling what you know and what you want can

be diffi cult so here are some dessert ideas that utilise healthier sweetener options: date cakes with tahini caramel; gingerbread cake with cream cheese icing; apple tea cake with chai icing; berry ripple caulifl ower “nice cream”; apple cider vinegar gummy bears; vegan sticky date cacao pudding with banana nice cream;

or a vegan mixed berry tart.

Sugar-free desserts

Date Cakes with Tahini Caramel

Gingerbread Cake with Cream Cheese IcingRecipe / Meg Thompson

A strong hit of ginger, a delicious spongy centre and creamy icing make this cake

a real treat. This cake uses a mixture of natural sweeteners in place of refined

sugar, along with other nourishing ingredients that work together to balance the

cake out. Feel free to tone down the ginger if you are not a hardcore fan.

Makes: 1 cake

1 cup rolled oats or oatmeal 1¼ cups spelt flour½ tsp bicarbonate of soda¾ tsp ground ginger¼ tsp ground cloves½ tsp ground cinnamon2 eggs½ cup olive oil½ cup maple syrup½ cup molasses2 tbsp brown-rice syrup

⅔ cup coconut milk3 tsp apple-cider vinegar2 tsp vanilla essence

Icing½ packet cream cheese, at

room temperature2–3 tsp maple syrup1 tbsp milk of choiceSeeds from ½ pomegranate (optional)

Preheat oven to 180°C and line 20cm

cake tin with baking paper.

Place rolled oats in blender or food

processor and blitz to a fine crumb.

Transfer to mixing bowl.

Add flour, bicarb, ginger, cloves and

cinnamon, stirring with fork to combine.

Lightly whisk eggs in separate bowl.

Add oil, maple syrup, molasses,

brown-rice syrup, coconut milk,

apple-cider vinegar and vanilla, and

stir to combine.

Add wet ingredients to dry ingredients

and stir gently until just combined.

Pour into prepared cake tin and bake

for 40–45 mins, or until skewer inserted

into centre comes out clean.

Remove from oven and cool in tin.

Meanwhile, prepare icing by whisking

all ingredients together, either by hand

or electric beater.

Once cake is cool, cover with icing,

and decorate with pomegranate

seeds if using. Enjoy!

Date Cakes with Tahini Caramel

Recipe / Meg ThompsonA lovely, nutrient-rich dessert using the

sweetness of dates to replace sugar. Plus, the whole family

will love this dessert!

Makes: 6 mini-cakes

250g soft dates, pitted100g butter at room

temperature, cubed200g almond meal3 eggsPinch sea saltPinch ground cloves½ tsp ground cinnamon

20g coconut flour1 tsp bicarbonate of soda

Sauce2 tbsp tahini3 tbsp maple syrup2 tbsp butterYoghurt or cream, to serve

Preheat oven to 180°C and grease 6-hole muffin tin.

Soak dates in 200mL of boiling water for 10 mins.

Drain and place liquid in food processor, setting

dates aside.

Add butter and almond meal and blitz until smooth.

Add eggs, salt and spices, blitzing again to combine.

Combine the coconut flour and bicarb and add to

mixture, blitzing again until combined.

Chop soaked dates and stir through mixture.

Divide mixture between holes of muffin tin and place

in oven for 20–25 mins, or until an inserted skewer

comes out clean.

To make sauce, combine all ingredients in small

saucepan over low heat, whisking to combine.

When ready to serve, pour over sauce and add yoghurt

or cream as desired. Pho

togr

aphy

: Meg

Tho

mps

on

50 | EatWell

RECIPESsugar-free desserts

EWL029_050-059 CR Sugar Free Desserts.indd 50EWL029_050-059 CR Sugar Free Desserts.indd 50 1/30/2020 2:28:32 PM1/30/2020 2:28:32 PM

We all know that too much sugar is a bad thing for your health but it is equally true that you have evolvedto value the sensation of sweetness in your mouth. Reconciling what you know and what you want can

be diffi cult so here are some dessert ideas that utilise healthier sweetener options: date cakes with tahinicaramel; gingerbread cake with cream cheese icing; apple tea cake with chai icing; berry ripple cauliflower“nice cream”; apple cider vinegar gummy bears; vegan sticky date cacao pudding with banana nice cream;

or a vegan mixed berry tart.

Sugar-free desserts

Date Cakes with Tahini Caramel

Gingerbread Cake with Cream Cheese IcingRecipe / Meg Thompson

A strong hit of ginger, a delicious spongy centre and creamy icing make this cake

a real treat. This cake uses a mixture of natural sweeteners in place of refined

sugar, along with other nourishing ingredients that work together to balance the

cake out. Feel free to tone down the ginger if you are not a hardcore fan.

Makes: 1 cake

1 cup rolled oats or oatmeal1¼ cups spelt flour½ tsp bicarbonate of soda¾ tsp ground ginger¼ tsp ground cloves½ tsp ground cinnamon2 eggs½ cup olive oil½ cup maple syrup½ cup molasses2 tbsp brown-rice syrup

⅔ cup coconut milk3 tsp apple-cider vinegar2 tsp vanilla essence

Icing½ packet cream cheese, at

room temperature2–3 tsp maple syrup1 tbsp milk of choiceSeeds from ½ pomegranate (optional)

Preheat oven to 180°C and line 20cm

cake tin with baking paper.

Place rolled oats in blender or food

processor and blitz to a fine crumb.

Transfer to mixing bowl.

Add flour, bicarb, ginger, cloves and

cinnamon, stirring with fork to combine.

Lightly whisk eggs in separate bowl.

Add oil, maple syrup, molasses,

brown-rice syrup, coconut milk,

apple-cider vinegar and vanilla, and

stir to combine.

Add wet ingredients to dry ingredients

and stir gently until just combined.

Pour into prepared cake tin and bake

for 40–45 mins, or until skewer inserted

into centre comes out clean.

Remove from oven and cool in tin.

Meanwhile, prepare icing by whisking

all ingredients together, either by hand

or electric beater.

Once cake is cool, cover with icing,

and decorate with pomegranate

seeds if using. Enjoy!

Date Cakes with Tahini Caramel

Recipe / Meg ThompsonA lovely, nutrient-rich dessert using the

sweetness of dates to replace sugar. Plus, the whole family

will love this dessert!

Makes: 6 mini-cakes

250g soft dates, pitted100g butter at room

temperature, cubed200g almond meal3 eggsPinch sea saltPinch ground cloves½ tsp ground cinnamon

20g coconut flour1 tsp bicarbonate of soda

Sauce2 tbsp tahini3 tbsp maple syrup2 tbsp butterYoghurt or cream, to serve

Preheat oven to 180°C and grease 6-hole muffin tin.

Soak dates in 200mL of boiling water for 10 mins.

Drain and place liquid in food processor, setting

dates aside.

Add butter and almond meal and blitz until smooth.

Add eggs, salt and spices, blitzing again to combine.

Combine the coconut flour and bicarb and add to

mixture, blitzing again until combined.

Chop soaked dates and stir through mixture.

Divide mixture between holes of muffin tin and place

in oven for 20–25 mins, or until an inserted skewer

comes out clean.

To make sauce, combine all ingredients in small

saucepan over low heat, whisking to combine.

When ready to serve, pour over sauce and add yoghurt

or cream as desired. Pho

togr

aphy

: Meg

Tho

mps

on

50 | EatWell

RECIPESsugar-free desserts

A strong hit of ginger, a delicious spongy centre and creamy icing make

this cake a real treat.

Gingerbread Cake with Cream Cheese Icing

EatWell | 51

EWL029_050-059 CR Sugar Free Desserts.indd 51EWL029_050-059 CR Sugar Free Desserts.indd 51 31/01/2020 11:18:36 AM31/01/2020 11:18:36 AM

A strong hit of ginger, a delicious spongy centre and creamy icing make

this cake a real treat.

Gingerbread Cake with Cream Cheese Icing

EatWell | 51

Apple Tea Cake with Chai IcingRecipe / Lisa Guy

This healthy gluten-free cake is full of dietary fibre and nutritional

goodness. Apples are an excellent source of fibre that can lower high

cholesterol and help promote cardiovascular health. Apples are also rich in

important phytonutrients and protective antioxidants. If you’re using organic

apples keep the skins on for an extra boost in fibre. Apple peels are also

an excellent source of quercetin, which is a nutrient that has impressive

antioxidant and anti-inflammatory properties.

Serves: 6–8

2 cups blanched almond meal2 heaped tsp gluten-free

baking powder1 tsp ground cinnamon¼ cup raw honey or 100 per

cent maple syrup¼ cup cold-pressed extra-virgin

olive oil or coconut oil1 tsp vanilla bean paste or extract2 eggs

2 medium apples, finely diced

Icing225g cream cheese1 tsp vanilla bean paste or extract3 heaped tbsp raw honeyHeaped ¼ tsp ground cinnamonPinch ground gingerPinch ground cardamom

Preheat oven to 160°C and

grease and line 15cm cake tin

with baking paper.

Combine almond meal, baking

powder and cinnamon together

in large bowl.

In smaller bowl whisk honey, olive

oil, vanilla and eggs together, then

pour into dry ingredients

and combine.

Fold in diced apple.

Pour mixture into cake tin and

place in oven for around 50 mins,

or until skewer inserted in centre

comes out clean. Cover with foil if

cake starts to look too brown.

Allow cake to cool completely

before icing.

To make icing, blend all

ingredients together until well

combined. Add more ground

cinnamon, ginger and cardamom

to taste.

Spread icing over cake and then

decorate with desired toppings such

as roughly chopped nuts, spices,

flaked coconut or flowers.

Enjoy!

Coconut Chocolate BarsRecipe / Meg Thompson

I have cut these bars into shapes using cookie cutters and used

them as cake toppers and decoration. Either way, they are

a delicious and highly sustaining dessert that are also great for

a snack during the day.

Makes: 8-10

2½ cups desiccated coconut

2 tbsp maple syrup120g coconut oil

2 tbsp coconut milk (or other plant milk)

100g sugar-free chocolate, for coating

Place all ingredients except chocolate in blender and blitz for a few

mins, if necessary scraping down the sides a few times.

Transfer to shallow dish or tin, pressing down and flattening to

desired thickness.

Cover and place in fridge to set.

Melt chocolate and pour over bars. Return to fridge to set.

Tip: These bars will start to melt if they are out of the fridge for too

long, so keep them cool until you’re ready to enjoy them.

Coconut Chocolate Bars

Apple Tea Cake with Chai Icing

Apple-cider Vinegar Gummy Bears

Recipe / Lee HolmesFinally, a yummy gummy that’s good

for your tummy. Bring it on!

Makes: 12

250mL freshly squeezed or store-bought apple juice (no added sugar)

60mL apple-cider vinegar

3 tbsp powdered gelatine

In small saucepan, warm apple juice

and vinegar over medium heat.

When it starts to bubble, remove

from heat.

Sprinkle gelatine on top and whisk

briskly until dissolved. Strain.

Pour into teddy bear moulds, or

other moulds of your choice, or into

a baking tin lined with baking paper.

Refrigerate for 1–2 hours, or until set.

Turn out of moulds or cut into small

squares to serve. The gummies will

keep in an airtight container in fridge

or freezer for 1–2 weeks.

Pho

togr

aphy

: Lis

a G

uy, L

ee H

olm

es, M

eg T

hom

pson

Apple-cider Vinegar Gummy Bears

52 | EatWell52 | EatWell

RECIPESsugar-free desserts

EWL029_050-059 CR Sugar Free Desserts.indd 52EWL029_050-059 CR Sugar Free Desserts.indd 52 1/30/2020 2:28:36 PM1/30/2020 2:28:36 PM

Apple Tea Cake with Chai IcingRecipe / Lisa Guy

This healthy gluten-free cake is full of dietary fibre and nutritional

goodness. Apples are an excellent source of fibre that can lower high

cholesterol and help promote cardiovascular health. Apples are also rich in

important phytonutrients and protective antioxidants. If you’re using organic

apples keep the skins on for an extra boost in fibre. Apple peels are also

an excellent source of quercetin, which is a nutrient that has impressive

antioxidant and anti-inflammatory properties.

Serves: 6–8

2 cups blanched almond meal2 heaped tsp gluten-free

baking powder1 tsp ground cinnamon¼ cup raw honey or 100 per

cent maple syrup¼ cup cold-pressed extra-virgin

olive oil or coconut oil1 tsp vanilla bean paste or extract2 eggs

2 medium apples, finely diced

Icing225g cream cheese1 tsp vanilla bean paste or extract3 heaped tbsp raw honeyHeaped ¼ tsp ground cinnamonPinch ground gingerPinch ground cardamom

Preheat oven to 160°C and

grease and line 15cm cake tin

with baking paper.

Combine almond meal, baking

powder and cinnamon together

in large bowl.

In smaller bowl whisk honey, olive

oil, vanilla and eggs together, then

pour into dry ingredients

and combine.

Fold in diced apple.

Pour mixture into cake tin and

place in oven for around 50 mins,

or until skewer inserted in centre

comes out clean. Cover with foil if

cake starts to look too brown.

Allow cake to cool completely

before icing.

To make icing, blend all

ingredients together until well

combined. Add more ground

cinnamon, ginger and cardamom

to taste.

Spread icing over cake and then

decorate with desired toppings such

as roughly chopped nuts, spices,

flaked coconut or flowers.

Enjoy!

Coconut Chocolate BarsRecipe / Meg Thompson

I have cut these bars into shapes using cookie cutters and used

them as cake toppers and decoration. Either way, they are

a delicious and highly sustaining dessert that are also great for

a snack during the day.

Makes: 8-10

2½ cupsdesiccated coconut

2 tbsp maple syrup120g coconut oil

2 tbsp coconut milk (or otherplant milk)

100g sugar-free chocolate, forcoating

Place all ingredients except chocolate in blender and blitz for a few

mins, if necessary scraping down the sides a few times.

Transfer to shallow dish or tin, pressing down and flattening to

desired thickness.

Cover and place in fridge to set.

Melt chocolate and pour over bars. Return to fridge to set.

Tip: These bars will start to melt if they are out of the fridge for too

long, so keep them cool until you’re ready to enjoy them.

CoconutChocolate Bars

Apple Tea Cakewith Chai Icing

Apple-cider VinegarGummy Bears

Recipe / Lee HolmesFinally, a yummy gummy that’s good

for your tummy. Bring it on!

Makes: 12

250mL freshlysqueezed orstore-boughtapple juice (noadded sugar)

60mL apple-cider vinegar

3 tbsp powderedgelatine

In small saucepan, warm apple juice

and vinegar over medium heat.

When it starts to bubble, remove

from heat.

Sprinkle gelatine on top and whisk

briskly until dissolved. Strain.

Pour into teddy bear moulds, or

other moulds of your choice, or into

a baking tin lined with baking paper.

Refrigerate for 1–2 hours, or until set.

Turn out of moulds or cut into small

squares to serve. The gummies will

keep in an airtight container in fridge

or freezer for 1–2 weeks.

Pho

togr

aphy

: Lis

a G

uy, L

ee H

olm

es, M

eg T

hom

pson

Apple-cider Vinegar Gummy Bears

52 | EatWell

RECIPESsugar-free desserts

A fantastic alternative to sugar. Available at your local Coles, Woolworths and indepedent grocery stores Australia wide. For more info visit pureharvest.com.au

�������������� �������� �

- ORGANIC - VEGAN - NATURAL SWEETENER -

PureHarvest_FP.indd 1PureHarvest_FP.indd 1 31/01/2020 8:51:20 AM31/01/2020 8:51:20 AM

A fantastic alternative to sugar. Available at your local Coles, Woolworths and indepedent grocery stores Australia wide. For more info visit pureharvest.com.au

�������������� �������� �

- ORGANIC - VEGAN - NATURAL SWEETENER -

Berry Ripple Caulifl ower “Nice Cream”Recipe / Lee Holmes

Yes, it’s true: cauliflower can be transformed into a sweet, creamy

dessert! Combined with easily digestible bananas and creamy soaked

cashews, this frozen delight is a sneaky way to increase your kids’ vegie

count in a way they’d never suspect. This “nice cream” is gorgeous

made into a sundae topped with all kinds of healthy sprinkles, ranging

from chia seeds to chopped macadamia nuts, cacao nibs and berries.

For a chocolate version, add 1½ tablespoons raw cacao powder. To

make a berry ripple version, simply add 2 tablespoons of the berry

coulis (see below) and swirl it through.

Serves: 8

½ head of cauliflower, cut into small florets

2 bananas, peeled & roughly chopped, plus extra sliced banana to serve

1 cup natural cashews, soaked in filtered water for 3–4 hours, then strained

400mL tin coconut milk, chilled1 tsp vanilla powder

⅛ tsp Celtic sea salt6–8 drops liquid stevia or

1 tbsp honey

Berry Coulis1½ cups frozen berries, thawed8 drops liquid stevia or

1 tbsp honey1 tsp apple-cider vinegar

(optional)

Place cauliflower in saucepan and cover with water. Bring to boil and

cook for 10–15 mins, or until very tender. Drain, leave to cool, then place

in high-speed blender with bananas, cashews, coconut milk, vanilla

and salt. Whiz until smooth, then sweeten to taste with stevia or honey.

Transfer to container and place in freezer to set for 1–2 hours; it will

keep for up to 1 week.

As “nice cream” sets very hard, remove from freezer for at least 15

mins before serving, to allow it to soften.

To make berry coulis, warm berries and stevia in saucepan over

medium heat. Remove from heat, add vinegar if desired, then purée into

thick sauce with stick blender. If possible, strain through fine-meshed

sieve to remove seeds.

Serve “nice cream” with berry coulis and extra sliced banana.

Mango & Passionfruit Tart

Berry Ripple Cauliflower “Nice Cream”

Pho

togr

aphy

: Lis

a G

uy, L

ee H

olm

es

54 | EatWell

Mango & Passionfruit TartRecipe / Lisa Guy

Mangoes and passionfruit are both excellent sources of vitamin C to

help support a strong functioning immune system and healthy skin.

Vitamin C is also important for boosting collagen production to keep

your skin looking toned and youthful. This delicious tropical tart also

provides a good dose of healthy fats and dietary fibre needed to keep

cholesterol levels in check and to promote cardiovascular health.

Serves: 8

Crust9 Medjool dates, pitted1 cup almond meal½ cup shredded coconut

Mango Filling250g fresh mango flesh5 tsp lemon juice⅓ cup raw honey or 100 per

cent maple syrup

300g full-fat coconut milk1 tbsp + 2 tsp cornstarch3 tsp agar powder

Passionfruit Jelly1½ cups waterPulp 4 large passionfruit3 tbsp honey or 100 per cent

maple syrup1½ tsp agar powder

Grease 20cm springform tin and line with baking paper.

Place all crust ingredients in food processor and blend until well

combined and mixture sticks together. If mixture is too moist add

some more almond meal.

Press base mixture into bottom and up sides of tin. Trim top with

knife so it looks even. Place in freezer while making filling.

For filling, blend mango, lemon juice, honey and coconut milk.

In small saucepan heat coconut mixture until it starts to boil. Add

cornstarch and agar and stir continuously until it starts to thicken.

Strain mixture through a sieve and then pour over base. Place in

fridge for 1 hr to set while making jelly.

To make jelly, place water, passionfruit pulp and honey in small

saucepan and bring to boil. Add agar powder and simmer for 3 mins,

stirring continuously, until agar is dissolved. Strain mixture to remove

seeds and keep aside for decorating.

Allow jelly to cool to room temperature before pouring over filling.

Top with some passionfruit seeds.

Replace tart in fridge for 2 hrs until set.

RECIPESsugar-free desserts

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Berry Ripple Cauliflower “Nice Cream”Recipe / Lee Holmes

Yes, it’s true: cauliflower can be transformed into a sweet, creamy

dessert! Combined with easily digestible bananas and creamy soaked

cashews, this frozen delight is a sneaky way to increase your kids’ vegie

count in a way they’d never suspect. This “nice cream” is gorgeous

made into a sundae topped with all kinds of healthy sprinkles, ranging

from chia seeds to chopped macadamia nuts, cacao nibs and berries.

For a chocolate version, add 1½ tablespoons raw cacao powder. To

make a berry ripple version, simply add 2 tablespoons of the berry

coulis (see below) and swirl it through.

Serves: 8

½ head of cauliflower, cut intosmall florets

2 bananas, peeled & roughlychopped, plus extra slicedbanana to serve

1 cup natural cashews, soakedin filtered water for 3–4 hours,then strained

400mL tin coconut milk, chilled1 tsp vanilla powder

⅛ tsp Celtic sea salt6–8 drops liquid stevia or

1 tbsp honey

Berry Coulis1½ cups frozen berries, thawed8 drops liquid stevia or

1 tbsp honey1 tsp apple-cider vinegar

(optional)

Place cauliflower in saucepan and cover with water. Bring to boil and

cook for 10–15 mins, or until very tender. Drain, leave to cool, then place

in high-speed blender with bananas, cashews, coconut milk, vanilla

and salt. Whiz until smooth, then sweeten to taste with stevia or honey.

Transfer to container and place in freezer to set for 1–2 hours; it will

keep for up to 1 week.

As “nice cream” sets very hard, remove from freezer for at least 15

mins before serving, to allow it to soften.

To make berry coulis, warm berries and stevia in saucepan over

medium heat. Remove from heat, add vinegar if desired, then purée into

thick sauce with stick blender. If possible, strain through fine-meshed

sieve to remove seeds.

Serve “nice cream” with berry coulis and extra sliced banana.

Mango & Passionfruit Tart

Berry Ripple Cauliflower “Nice Cream”

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Mango & Passionfruit TartRecipe / Lisa Guy

Mangoes and passionfruit are both excellent sources of vitamin C to

help support a strong functioning immune system and healthy skin.

Vitamin C is also important for boosting collagen production to keep

your skin looking toned and youthful. This delicious tropical tart also

provides a good dose of healthy fats and dietary fibre needed to keep

cholesterol levels in check and to promote cardiovascular health.

Serves: 8

Crust9 Medjool dates, pitted1 cup almond meal½ cup shredded coconut

Mango Filling250g fresh mango flesh5 tsp lemon juice⅓ cup raw honey or 100 per

cent maple syrup

300g full-fat coconut milk1 tbsp + 2 tsp cornstarch3 tsp agar powder

Passionfruit Jelly1½ cups waterPulp 4 large passionfruit3 tbsp honey or 100 per cent

maple syrup1½ tsp agar powder

Grease 20cm springform tin and line with baking paper.

Place all crust ingredients in food processor and blend until well

combined and mixture sticks together. If mixture is too moist add

some more almond meal.

Press base mixture into bottom and up sides of tin. Trim top with

knife so it looks even. Place in freezer while making filling.

For filling, blend mango, lemon juice, honey and coconut milk.

In small saucepan heat coconut mixture until it starts to boil. Add

cornstarch and agar and stir continuously until it starts to thicken.

Strain mixture through a sieve and then pour over base. Place in

fridge for 1 hr to set while making jelly.

To make jelly, place water, passionfruit pulp and honey in small

saucepan and bring to boil. Add agar powder and simmer for 3 mins,

stirring continuously, until agar is dissolved. Strain mixture to remove

seeds and keep aside for decorating.

Allow jelly to cool to room temperature before pouring over filling.

Top with some passionfruit seeds.

Replace tart in fridge for 2 hrs until set.

RECIPESsugar-free desserts

Poached Chai Pear Chocolate Cake

The warming spices in chai are benefi cial for

digestive health, balancing blood sugar levels and improving circulation.

Poached Chai Pear Chocolate CakeRecipe / Lisa Guy

Pears are a great source of soluble fibre, with

one pear providing around a quarter of your

daily recommended fibre intake. Soluble fibre

is fermented in the bowel and used to feed and

promote the growth of beneficial bowel bacteria.

The warming spices in chai are beneficial for

digestive health, balancing blood sugar levels

and improving circulation.

Serves: 6–8

Poached Pears2 tbsp loose-leaf chai½ tsp ground cinnamon¼ cup raw honey or

pure maple syrup3 medium pears, peeled

& core removed from bottom

Cake1 cup almond meal⅓ cup coconut flour¼ cup cocoa powder1 tsp baking sodaPinch sea salt

3 tsp ground cinnamon1½ tsp ground ginger½ tsp ground

cardamom2 tbsp chia seeds¼ cup cold-pressed

coconut oil, melted¼ cup milk of choice

(coconut or almond)¼ cup raw honey or

pure maple syrup2 eggs1 tsp pure vanilla

extract or paste2 ripe medium bananas

Preheat oven to 180°C. Grease 15cm cake tin and

line with baking paper.

In medium saucepan, place 2 cups water, chai,

cinnamon and honey and bring to boil.

Add pears and add more water until pears are

just covered. Simmer with lid on for 30 mins or

until tender. Remove pears with slotted spoon.

To make cake, place all cake ingredients into

food processor and blend until well combined.

Pour mixture into cake tin and place in oven for

around 45–50 mins, or until skewer inserted in

centre comes out clean.

Top cake with poached pears, drizzle on a little

honey and decorate with flowers or almond flakes.

EatWell | 55

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Poached Chai Pear Chocolate Cake

The warming spices inchai are benefi cial for

digestive health, balancingblood sugar levels andimproving circulation.

Poached Chai Pear Chocolate CakeRecipe / Lisa Guy

Pears are a great source of soluble fibre, with

one pear providing around a quarter of your

daily recommended fibre intake. Soluble fibre

is fermented in the bowel and used to feed and

promote the growth of beneficial bowel bacteria.

The warming spices in chai are beneficial for

digestive health, balancing blood sugar levels

and improving circulation.

Serves: 6–8

Poached Pears2 tbsp loose-leaf chai½ tsp ground cinnamon¼ cup raw honey or

pure maple syrup3 medium pears, peeled

& core removed from bottom

Cake1 cup almond meal⅓ cup coconut flour¼ cup cocoa powder1 tsp baking sodaPinch sea salt

3 tsp ground cinnamon1½ tsp ground ginger½ tsp ground

cardamom2 tbsp chia seeds¼ cup cold-pressed

coconut oil, melted¼ cup milk of choice

(coconut or almond)¼ cup raw honey or

pure maple syrup2 eggs1 tsp pure vanilla

extract or paste2 ripe medium bananas

Preheat oven to 180°C. Grease 15cm cake tin and

line with baking paper.

In medium saucepan, place 2 cups water, chai,

cinnamon and honey and bring to boil.

Add pears and add more water until pears are

just covered. Simmer with lid on for 30 mins or

until tender. Remove pears with slotted spoon.

To make cake, place all cake ingredients into

food processor and blend until well combined.

Pour mixture into cake tin and place in oven for

around 45–50 mins, or until skewer inserted in

centre comes out clean.

Top cake with poached pears, drizzle on a little

honey and decorate with flowers or almond flakes.

EatWell | 55

The most abundant protein in our bodies, collagen, is found in our

muscles, skin, bones, blood vessels and digestive tract.

Collagen & Flax Chocolate Bars

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Collagen & Flax Chocolate BarsRecipe / Lee Holmes

The most abundant protein in our bodies, collagen, is found in our muscles, skin, bones,

blood vessels and digestive tract. Collagen is incredibly important for nourishing a leaky

gut back to a healthy state. These chocolate bars are a super healthy and indulgent way to

benefit from the blessing of collagen and are also an excellent post-workout snack to help

repair muscles. You can buy collagen online or from health food stores; look for collagen

derived from grass-fed sources.

Makes: 14

3 tbsp coconut butter2 tbsp extra-virgin coconut oil2 tbsp linseeds3 tbsp powdered collagen2 tbsp raw cacao powder

½ tsp vanilla powderPinch Celtic sea salt2 tbsp rice-malt syrup or raw honey,

or sweetener of choice

Line very small square cake tin, loaf tin or

dish with baking paper.

In heatproof bowl set over small

saucepan of simmering water, gently melt

coconut butter and coconut oil, stirring until

combined. Place linseeds, collagen, cacao

powder, vanilla and salt in food processor

or high-speed blender and pulse until

combined.

Add melted oil mixture and sweetener and

whiz again, adding more linseeds if needed;

the consistency

should be like a paste.

Spoon mixture into lined tin or dish and

refrigerate for 1–2 hours, until set.

Cut into 3 x 10cm bars to serve. The bars

will keep in an airtight container in the fridge

for 4–5 days.

RECIPESsugar-free desserts

56 | EatWell

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The most abundant protein in our bodies, collagen, is found in our

muscles, skin, bones, blood vessels and digestive tract.

Collagen & Flax Chocolate Bars

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Collagen & Flax Chocolate BarsRecipe / Lee Holmes

The most abundant protein in our bodies, collagen, is found in our muscles, skin, bones,

blood vessels and digestive tract. Collagen is incredibly important for nourishing a leaky

gut back to a healthy state. These chocolate bars are a super healthy and indulgent way to

benefit from the blessing of collagen and are also an excellent post-workout snack to help

repair muscles. You can buy collagen online or from health food stores; look for collagen

derived from grass-fed sources.

Makes: 14

3 tbsp coconut butter2 tbsp extra-virgin coconut oil2 tbsp linseeds3 tbsp powdered collagen2 tbsp raw cacao powder

½ tsp vanilla powderPinch Celtic sea salt2 tbsp rice-malt syrup or raw honey,

or sweetener of choice

Line very small square cake tin, loaf tin or

dish with baking paper.

In heatproof bowl set over small

saucepan of simmering water, gently melt

coconut butter and coconut oil, stirring until

combined. Place linseeds, collagen, cacao

powder, vanilla and salt in food processor

or high-speed blender and pulse until

combined.

Add melted oil mixture and sweetener and

whiz again, adding more linseeds if needed;

the consistency

should be like a paste.

Spoon mixture into lined tin or dish and

refrigerate for 1–2 hours, until set.

Cut into 3 x 10cm bars to serve. The bars

will keep in an airtight container in the fridge

for 4–5 days.

RECIPESsugar-free desserts

56 | EatWell

www.hermanbrot.com.au

EAT WELL WITH

HERMAN BROT

Check out our full range of lower carb, high protein and low GI plant based products including bread, pasta, muesli and brand new HermanBurger Protein Bun on our website now.

Available from select retailers, health food stores or order online at

Email: info@hermanbrot.com.au or Phone: 07 5564 5158

Herman_FP.indd 1Herman_FP.indd 1 3/02/2020 9:44:43 AM3/02/2020 9:44:43 AM

www.hermanbrot.com.au

EAT WELL WITH

Check out our full range of lower carb, high protein and low GI plant based products including bread, pasta, muesli and brand new HermanBurger Protein Bun on our website now.

Available from select retailers, health food stores or order online at

Email: info@hermanbrot.com.au or Phone: 07 5564 5158

Sugar-Free Vegan Mint Chocolate Chip Nice-Cream

Recipe / Adam GuthrieIt hardly seems possible to have a no-sugar healthy

ice-cream that tastes so amazingly sweet and almost

like the dairy and sugar-laden original. With this recipe,

I have swapped out the cream and used frozen bananas

instead to get this spectacular cold creaminess which is

completely wholefood plant-based.

Serves: 2

4 frozen skinned bananas1 cup baby spinach

leaves

½ cup mint leaves, stems removed

¼ cup cacao nibs

Place frozen bananas, spinach and mint leaves

into high-speed blender, then blend to smooth

ice-cream consistency.

Add cacao nibs and blend for 10 secs.

Serve topped with sprig of mint and sprinkle of

cacao nibs.

Sugar-Free Vegan Mixed Berry TartRecipe / Adam Guthrie

With just chia seeds, nuts, banana, berries, dates and a little

wholemeal flour, this sugar-free dessert can be enjoyed knowing you

are caring for your body, but still enjoying the sweetness, colour

and flavour of a decadent dessert.

Serves: 6

Pastry1¼ cup self-raising

wholemeal flour1 cold banana, peeled & mashed4 fresh Medjool dates, pitted1 tsp cinnamon

Vanilla Chia Cream2 cups unsweetened non-dairy

milk (almond or soy)½ cup white chia seeds2 tsp vanilla paste or essence¼ tsp ground cinnamon

Mixed Berries2 cups fresh mixed raspberries,

blueberries & blackberries

Preheat oven to 180°C. For pastry,

combine flour and cold mashed

banana, dates and cinnamon in food

processor or blender. Blend until

consistency of play dough. Place

pastry onto clean bench and knead

in 1–3 tsp of warm water.

Roll pastry out on kitchen bench

using glass jar or rolling pin (with

a little flour to prevent it sticking)

until very thin and wider than tart

tin. Place pastry over loose-base

tart tin, pushing pastry firmly into

tin, and cut off excess with knife.

Prick base of pastry with fork.

Place large piece of greaseproof

paper over pastry overhanging

sides and add 2–3 cups rice to

weigh down pastry. Place the

pastry in the oven and bake for

20 mins until crisp.

For vanilla chia cream, pour plant

milk into mixing bowl. Add chia

seeds and whisk. Place in fridge

for ½ hr. When chia has thickened,

place mix into blender and blend

until creamy and thickened.

After tart base has been baked,

allow to cool and then carefully

remove from tin.

Place thickened chia cream into

cooled tart crust and spread evenly.

Add mixed berries to top and

refrigerate until serving.

Sugar-Free Vegan Mint Chocolate Chip Nice-Cream

Sugar-free Vegan Mixed Berry Tart

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RECIPESsugar-free desserts

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Sugar-Free Vegan Mint ChocolateChip Nice-Cream

Recipe / Adam GuthrieIt hardly seems possible to have a no-sugar healthy

ice-cream that tastes so amazingly sweet and almost

like the dairy and sugar-laden original. With this recipe,

I have swapped out the cream and used frozen bananas

instead to get this spectacular cold creaminess which is

completely wholefood plant-based.

Serves: 2

4 frozen skinned bananas1 cup baby spinach

leaves

½ cup mint leaves, stems removed

¼ cup cacao nibs

Place frozen bananas, spinach and mint leaves

into high-speed blender, then blend to smooth

ice-cream consistency.

Add cacao nibs and blend for 10 secs.

Serve topped with sprig of mint and sprinkle of

cacao nibs.

Sugar-Free Vegan Mixed Berry TartRecipe / Adam Guthrie

With just chia seeds, nuts, banana, berries, dates and a little

wholemeal flour, this sugar-free dessert can be enjoyed knowing you

are caring for your body, but still enjoying the sweetness, colour

and flavour of a decadent dessert.

Serves: 6

Pastry1¼ cup self-raising

wholemeal flour1 cold banana, peeled & mashed4 fresh Medjool dates, pitted1 tsp cinnamon

Vanilla Chia Cream2 cups unsweetened non-dairy

milk (almond or soy)½ cup white chia seeds2 tsp vanilla paste or essence¼ tsp ground cinnamon

Mixed Berries2 cups fresh mixed raspberries,

blueberries & blackberries

Preheat oven to 180°C. For pastry,

combine flour and cold mashed

banana, dates and cinnamon in food

processor or blender. Blend until

consistency of play dough. Place

pastry onto clean bench and knead

in 1–3 tsp of warm water.

Roll pastry out on kitchen bench

using glass jar or rolling pin (with

a little flour to prevent it sticking)

until very thin and wider than tart

tin. Place pastry over loose-base

tart tin, pushing pastry firmly into

tin, and cut off excess with knife.

Prick base of pastry with fork.

Place large piece of greaseproof

paper over pastry overhanging

sides and add 2–3 cups rice to

weigh down pastry. Place the

pastry in the oven and bake for

20 mins until crisp.

For vanilla chia cream, pour plant

milk into mixing bowl. Add chia

seeds and whisk. Place in fridge

for ½ hr. When chia has thickened,

place mix into blender and blend

until creamy and thickened.

After tart base has been baked,

allow to cool and then carefully

remove from tin.

Place thickened chia cream into

cooled tart crust and spread evenly.

Add mixed berries to top and

refrigerate until serving.

Sugar-Free Vegan Mint Chocolate Chip Nice-Cream

Sugar-free Vegan Mixed Berry Tart

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RECIPESsugar-free desserts

Sugar-Free Vegan Sticky Date Cacao

Pudding with Banana Nice Cream

The best thing about this sugar-free chocolate date

pudding is that it’s so delicious, yet so easy to make.

EatWell | 59

Sugar-Free Vegan Sticky Date Cacao Pudding with Banana Nice CreamRecipe / Adam Guthrie

The best thing about this sugar-free chocolate date pudding is that it’s so

delicious, yet so easy to make. With a scoop of banana nice cream, it becomes

an amazingly sweet dessert that uses the fruit’s natural sugar as a wholefood

so as to avoid a blood sugar spike that regular sugary desserts offer.

Serves: 8

Pudding1 cup boiling water2 cups dates, pitted½ cup plant milk

(almond or soy)1 tsp bicarbonate of soda1 cup self-raising

wholemeal flour

1 tsp vanilla½ cup cacao

“Nice Cream”4 frozen bananas2 Medjool dates, pitted⅛ tsp cinnamon powder¼ tsp vanilla

Preheat oven to 180°C.

Pour boiling water over dates and

set aside for 15 mins until softened.

Place softened dates, soaking

water, plant milk, bicarb, flour,

vanilla and cacao in food processor

or high-speed blender and mix until

well combined.

Pour mixture into lined loaf tin.

Place in oven for 40–45 mins or until

skewer inserted comes out clean.

For the “nice cream”, place all

ingredients in high-speed blender

and blend to gelato-like consistency.

To serve, cut pudding into eights

and serve with scoop of “nice-cream”.

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Sugar-Free Vegan Sticky Date Cacao

Pudding with Banana Nice Cream

The best thing about this sugar-free chocolate date

pudding is that it’s so delicious, yet so easy to make.

EatWell | 59

Sugar-Free Vegan Sticky Date Cacao Pudding with Banana Nice CreamRecipe / Adam Guthrie

The best thing about this sugar-free chocolate date pudding is that it’s so

delicious, yet so easy to make. With a scoop of banana nice cream, it becomes

an amazingly sweet dessert that uses the fruit’s natural sugar as a wholefood

so as to avoid a blood sugar spike that regular sugary desserts offer.

Serves: 8

Pudding1 cup boiling water2 cups dates, pitted½ cup plant milk

(almond or soy)1 tsp bicarbonate of soda1 cup self-raising

wholemeal flour

1 tsp vanilla½ cup cacao

“Nice Cream”4 frozen bananas2 Medjool dates, pitted⅛ tsp cinnamon powder¼ tsp vanilla

Preheat oven to 180°C.

Pour boiling water over dates and

set aside for 15 mins until softened.

Place softened dates, soaking

water, plant milk, bicarb, flour,

vanilla and cacao in food processor

or high-speed blender and mix until

well combined.

Pour mixture into lined loaf tin.

Place in oven for 40–45 mins or until

skewer inserted comes out clean.

For the “nice cream”, place all

ingredients in high-speed blender

and blend to gelato-like consistency.

To serve, cut pudding into eights

and serve with scoop of “nice-cream”.

Lakanto Monkfruit Sweetener is a low carb, low calorie, low glycemic sweetener that measures spoon for

spoon like sugar. Available in Classic and Golden, the sweetener is gluten-

free, diabetic and keto-friendly. Lakanto grows and harvests monkfruit in the

pristine and remote mountain highlands of Asia accordingsto traditional and environmentally-friendly methods.

For more information visit lakanto.com

LakantoMixed Berry Molten Lava Pots

Recipe / Luke Hines for LakantoServes: 4

Coconut oil, for greasing200g Luke’s Block of Choc (recipe next page)2 cups smooth peanut or macadamia butter250mL Lakanto Monkfruit Syrup1 tsp gluten-free baking powder

Pinch sea salt2 eggs, beaten2 cups blackberries or blueberries,

or mix of both + extra to serve

Preheat oven to 170°C and grease 4 x

250mL ramekins with coconut oil.

Melt chocolate in small saucepan over

low heat, stirring, until thick and creamy.

Remove from heat and leave to cool

slightly, then pour into mixing bowl.

Add peanut or macadamia butter, Lakanto

Monkfruit Syrup, baking powder and salt

and mix well. Add eggs and mix again until

well incorporated.

Divide mixture evenly among ramekins

and spoon quarter of the berries into centre

of each.

Bake for 20–25 mins, or until tops are set

and slightly cracked, but puddings are still

a little wobbly in the centre.

Remove ramekins from oven and leave

to cool slightly.

Serve topped with a few extra berries.

Enjoy warm!

Mixed Berry Molten Lava Pots

60 | EatWell

RECIPES MADE WITHlakanto products

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Lakanto Monkfruit Sweetener isa low carb, low calorie, low glycemicsweetener that measures spoon for

spoon like sugar. Available in Classicand Golden, the sweetener is gluten-

free, diabetic and keto-friendly. Lakantogrows and harvests monkfruit in the

pristine and remote mountain highlandsof Asia accordingsto traditional andenvironmentally-friendly methods.

For more information visit lakanto.com

LakantoMixed Berry Molten Lava Pots

Recipe / Luke Hines for LakantoServes: 4

Coconut oil, for greasing200g Luke’s Block of Choc (recipe next page)2 cups smooth peanut or macadamia butter250mL Lakanto Monkfruit Syrup1 tsp gluten-free baking powder

Pinch sea salt2 eggs, beaten2 cups blackberries or blueberries,

or mix of both + extra to serve

Preheat oven to 170°C and grease 4 x

250mL ramekins with coconut oil.

Melt chocolate in small saucepan over

low heat, stirring, until thick and creamy.

Remove from heat and leave to cool

slightly, then pour into mixing bowl.

Add peanut or macadamia butter, Lakanto

Monkfruit Syrup, baking powder and salt

and mix well. Add eggs and mix again until

well incorporated.

Divide mixture evenly among ramekins

and spoon quarter of the berries into centre

of each.

Bake for 20–25 mins, or until tops are set

and slightly cracked, but puddings are still

a little wobbly in the centre.

Remove ramekins from oven and leave

to cool slightly.

Serve topped with a few extra berries.

Enjoy warm!

Mixed Berry Molten Lava Pots

60 | EatWell

RECIPES MADE WITHlakanto products

Simple Peanut Bites

Simple Peanut BitesRecipe / Luke Hines for Lakanto

Makes: 12

Peanut Butter Filling1 cup tinned coconut cream1 cup smooth peanut butter½ cup cocoa butter125mL Lakanto Monkfruit SyrupPinch sea salt

200g Luke’s Block of Choc (recipe to the right)

½ cup roughly chopped peanuts, toasted

Sea salt

For peanut butter filling, place

all ingredients in saucepan over

low heat and melt together,

stirring constantly, until runny.

Remove from heat and leave to

cool for 10–15 mins.

Once slightly cooled, pour

mixture into silicone square ice

tray and transfer to freezer to

set for a minimum of 1 hr or until

completely firm.

When ready to assemble the

peanut bites, melt chocolate in

small saucepan over low heat,

stirring continuously, until thick

and creamy.

Set aside to cool slightly.

Remove one frozen peanut

filling from ice tray and, using

tongs, spoon or even fingers, dip

in melted chocolate. Place on

wire rack and quickly top with

chopped peanuts and pinch of

salt. Repeat with remaining filling

pieces, working quickly before

chocolate completely sets.

Transfer to the fridge for 20

mins to chill and firm.

These peanut bites will keep in

an airtight container in the fridge

for up to 7 days or in the freezer

for up to 3 months.

Luke’s Block of ChocolateRecipe / Luke Hines for Lakanto

Makes: 400g

220g cacao butter1 cup coconut oil, plus extra

if needed2 cups cacao powder, plus

extra if needed

1 tsp vanilla bean paste or powder

250mL Lakanto Monkfruit Syrup + plus extra if needed

Line baking tray or loaf tin

with baking paper.

In saucepan over medium–

low heat, gently stir cacao

butter and coconut oil until

melted and well combined.

Remove pan from the heat

and gently whisk in cacao

power, vanilla and Lakanto

Monkfruit Syrup. Keep whisking

until thick, creamy and well

combined, then taste and

evaluate consistency

and sweetness as follows: for

a thicker, darker chocolate,

add some more cacao powder;

for a smoother chocolate, add

some more coconut oil; or for

a sweeter chocolate, add

some more sweetener.

Once chocolate has reached

desired taste and consistency,

pour into prepared tray or tin,

transfer to fridge or freezer and

leave until set firm. Store in

airtight container in fridge for up

to 1 month, or in freezer for up

to 3 months.

The Fast Low-Carb Kickstart

Plan by Luke Hines, Published by Plum, RRP $26.99,

Photography by Mark Roper

EatWell | 61

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Simple Peanut Bites

Simple Peanut BitesRecipe / Luke Hines for Lakanto

Makes: 12

Peanut Butter Filling1 cup tinned coconut cream1 cup smooth peanut butter½ cup cocoa butter125mL Lakanto Monkfruit SyrupPinch sea salt

200g Luke’s Block of Choc (recipe to the right)

½ cup roughly chopped peanuts, toasted

Sea salt

For peanut butter filling, place

all ingredients in saucepan over

low heat and melt together,

stirring constantly, until runny.

Remove from heat and leave to

cool for 10–15 mins.

Once slightly cooled, pour

mixture into silicone square ice

tray and transfer to freezer to

set for a minimum of 1 hr or until

completely firm.

When ready to assemble the

peanut bites, melt chocolate in

small saucepan over low heat,

stirring continuously, until thick

and creamy.

Set aside to cool slightly.

Remove one frozen peanut

filling from ice tray and, using

tongs, spoon or even fingers, dip

in melted chocolate. Place on

wire rack and quickly top with

chopped peanuts and pinch of

salt. Repeat with remaining filling

pieces, working quickly before

chocolate completely sets.

Transfer to the fridge for 20

mins to chill and firm.

These peanut bites will keep in

an airtight container in the fridge

for up to 7 days or in the freezer

for up to 3 months.

Luke’s Block of ChocolateRecipe / Luke Hines for Lakanto

Makes: 400g

220g cacao butter1 cup coconut oil, plus extra

if needed2 cups cacao powder, plus

extra if needed

1 tsp vanilla bean paste or powder

250mL Lakanto Monkfruit Syrup + plus extra if needed

Line baking tray or loaf tin

with baking paper.

In saucepan over medium–

low heat, gently stir cacao

butter and coconut oil until

melted and well combined.

Remove pan from the heat

and gently whisk in cacao

power, vanilla and Lakanto

Monkfruit Syrup. Keep whisking

until thick, creamy and well

combined, then taste and

evaluate consistency

and sweetness as follows: for

a thicker, darker chocolate,

add some more cacao powder;

for a smoother chocolate, add

some more coconut oil; or for

a sweeter chocolate, add

some more sweetener.

Once chocolate has reached

desired taste and consistency,

pour into prepared tray or tin,

transfer to fridge or freezer and

leave until set firm. Store in

airtight container in fridge for up

to 1 month, or in freezer for up

to 3 months.

The Fast Low-Carb Kickstart

Plan by Luke Hines, Published by Plum, RRP $26.99,

Photography by Mark Roper

EatWell | 61

Caciocavallo literally translates to “horse (cavallo) cheese (cacio)” or “cheese on horseback”. The name

derives from the Italian tradition of tying cheese forms together in pairs and hanging them over

a wooden board to dry age. This pasta fi lata cheese is made from cow's milk. It is stretched by hand into

a natural teardrop shape with a knot at the top so that a cord can be tied around the thin end to hang. The caciocavallo is then placed into a smoker and cold-smoked. After three months of aging, caciocavallo

takes on a salty and smoked fl avour. Smoked caciocavallo is great when enjoyed with a full-bodied wine, grated on top of your favourite dishes or sliced

and pan fried to enhance the fl avours.For more information visit thatsamorecheese.com.au

Th at's Amore Cheese

Truffle Caciotta on Cauliflower Rice

Truffl e Caciotta on Caulifl ower Rice Recipe / Dario di Clerico, That’s Amore Cheese

Serves: 4

1 large cauliflower20mL olive oil1 onion, chopped1 clove garlic1 red chilli, deseeded

1 bunch asparagus, slicedSalt & pepper, to taste1 That’s Amore Truffle CaciottaJuice 1 limeMicro parsley, to garnish

Place cauliflower florets in food

processor and process until very

finely chopped.

Heat olive oil in large deep pan over

medium heat. Add onion, garlic and

chilli. Cook on low heat stirring for 2

mins or until onion has softened. Add

cauliflower and sliced asparagus.

Cook, stirring occasionally, for 20 mins

or until cauliflower is tender.

Season well with salt and pepper.

Heat grill or skillet over medium–

high heat.

Place That’s Amore Truffle Caciotta

on grill for 3 mins each side, flipping a

few times to prevent it getting too dark.

Serve cauliflower rice hot on plate and

place the caciotta on top, finishing with

drizzle of lime juice and micro parsley.

Enjoy immediately.

62 | EatWell

RECIPES MADE WITHthat’s amore cheese products

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Caciocavallo literally translates to “horse (cavallo) cheese (cacio)” or “cheese on horseback”. The name

derives from the Italian tradition of tying cheese forms together in pairs and hanging them over

a wooden board to dry age. This pasta filata cheese is made from cow's milk. It is stretched by hand into

a natural teardrop shape with a knot at the top so that a cord can be tied around the thin end to hang. The caciocavallo is then placed into a smoker and cold-smoked. After three months of aging, caciocavallo

takes on a salty and smoked flavour. Smoked caciocavallo is great when enjoyed with a full-bodied wine, grated on top of your favourite dishes or sliced

and pan fried to enhance the flavours.For more information visit thatsamorecheese.com.au

Th at's Amore Cheese

Truffle Caciotta on Cauliflower Rice

Truffl e Caciotta on Caulifl ower Rice Recipe / Dario di Clerico, That’s Amore Cheese

Serves: 4

1 large cauliflower20mL olive oil1 onion, chopped1 clove garlic1 red chilli, deseeded

1 bunch asparagus, slicedSalt & pepper, to taste1 That’s Amore Truffle CaciottaJuice 1 limeMicro parsley, to garnish

Place cauliflower florets in food

processor and process until very

finely chopped.

Heat olive oil in large deep pan over

medium heat. Add onion, garlic and

chilli. Cook on low heat stirring for 2

mins or until onion has softened. Add

cauliflower and sliced asparagus.

Cook, stirring occasionally, for 20 mins

or until cauliflower is tender.

Season well with salt and pepper.

Heat grill or skillet over medium–

high heat.

Place That’s Amore Truffle Caciotta

on grill for 3 mins each side, flipping a

few times to prevent it getting too dark.

Serve cauliflower rice hot on plate and

place the caciotta on top, finishing with

drizzle of lime juice and micro parsley.

Enjoy immediately.

62 | EatWell

RECIPES MADE WITHthat’s amore cheese products

https://avxlive.icu/

https://avxlive.icu/

Scacce (Silver Beet, Tomato & Smoked Caciocavallo)

Fig, Lavato & Red Onion Tart

Fig, Lavato & Red Onion TartRecipe / Dario di Clerico, That’s Amore Cheese

Serves: 4

Red Onion Jam1 tbsp olive oil3 red onions, finely sliced2 sprigs fresh thyme2 tbsp brown sugar50mL balsamic vinegarSalt, to tastePepper, to taste

1 sheet shortcrust pastry3 eggs180mL cream50g parmesan, gratedSalt & pepper150g That’s Amore Lavato,

cubed2 fresh figs, halved

Preheat oven to 180°C.

For onion jam, heat oil in large frying pan. Add onion

and thyme and fry until golden.

Add salt and vinegar. Reduce to low heat and cook

for 20 mins or until onions are cooked down to jam

consistency.

For tarts, cut pastry sheets into 4 squares. Line 4

lightly greased 8cm round fluted tart tins with pastry

and lightly prick with fork.

To make tart filling place eggs, cream, parmesan,

salt and pepper in bowl and whisk until well combined.

Fold through That’s Amore Lavato cheese.

Pour filling into cases, place figs on top and bake for

25 mins or until set.

Cool to room temperature and serve with red onion jam.

Scacce (Silver Beet, Tomato & Smoked Caciocavallo)Recipe / Dario di Clerico, That’s Amore Cheese

Serves: 4

600g semolina40mL extra-virgin olive oilSalt & pepper, to taste2 cloves garlic, minced1 x 400g tin crushed tomatoes

1 bunch fresh basil1 bunch silver beet350g That’s Amore Smoked

Caciocavallo, grated

Place semolina in large bowl

and make well in centre. Add

20mL oil, salt and 250mL water

and stir until dough forms.

Transfer dough to floured

surface and knead for 6–8 mins

until smooth and elastic.

Transfer to lightly oiled bowl,

cover with plastic wrap and

rest for 30 mins.

Meanwhile, heat remaining

oil in saucepan over medium

heat. Add garlic and cook

stirring often, until fragrant,

about 2 mins.

Add tomatoes and basil,

season and cook for 15 mins,

stirring occasionally.

Discard basil. Remove pan

from heat and set aside to cool.

Preheat oven to 200°C and line

baking tray with baking paper.

Roll out dough into thin

square sheet.

Place half of tomato sauce

filling and That’s Amore Smoked

Caciocavallo on top of dough

and season with salt and pepper,

leaving 2cm border along

each side.

Fold two opposite borders into

centre. Place rest of filling on top

of the two folded flaps.

Fold the other two opposite

ends into centre and seal pastry

with beaten egg, making sure it

is well stuck.

Transfer to lined baking tray

and bake for 30 mins.

Remove scaccia from oven and

rest for about 15 mins covered

with tea towel.

Cut into slices.

Serve immediately.

EatWell | 63

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Scacce (Silver Beet, Tomato& Smoked Caciocavallo)

Fig, Lavato & RedOnion Tart

Fig, Lavato & Red Onion TartRecipe / Dario di Clerico, That’s Amore Cheese

Serves: 4

Red Onion Jam1 tbsp olive oil3 red onions, finely sliced2 sprigs fresh thyme2 tbsp brown sugar50mL balsamic vinegarSalt, to tastePepper, to taste

1 sheet shortcrust pastry3 eggs180mL cream50g parmesan, gratedSalt & pepper150g That’s Amore Lavato,

cubed2 fresh figs, halved

Preheat oven to 180°C.

For onion jam, heat oil in large frying pan. Add onion

and thyme and fry until golden.

Add salt and vinegar. Reduce to low heat and cook

for 20 mins or until onions are cooked down to jam

consistency.

For tarts, cut pastry sheets into 4 squares. Line 4

lightly greased 8cm round fluted tart tins with pastry

and lightly prick with fork.

To make tart filling place eggs, cream, parmesan,

salt and pepper in bowl and whisk until well combined.

Fold through That’s Amore Lavato cheese.

Pour filling into cases, place figs on top and bake for

25 mins or until set.

Cool to room temperature and serve with red onion jam.

Scacce (Silver Beet, Tomato & Smoked Caciocavallo)Recipe / Dario di Clerico, That’s Amore Cheese

Serves: 4

600g semolina40mL extra-virgin olive oilSalt & pepper, to taste2 cloves garlic, minced1 x 400g tin crushed tomatoes

1 bunch fresh basil1 bunch silver beet350g That’s Amore Smoked

Caciocavallo, grated

Place semolina in large bowl

and make well in centre. Add

20mL oil, salt and 250mL water

and stir until dough forms.

Transfer dough to floured

surface and knead for 6–8 mins

until smooth and elastic.

Transfer to lightly oiled bowl,

cover with plastic wrap and

rest for 30 mins.

Meanwhile, heat remaining

oil in saucepan over medium

heat. Add garlic and cook

stirring often, until fragrant,

about 2 mins.

Add tomatoes and basil,

season and cook for 15 mins,

stirring occasionally.

Discard basil. Remove pan

from heat and set aside to cool.

Preheat oven to 200°C and line

baking tray with baking paper.

Roll out dough into thin

square sheet.

Place half of tomato sauce

filling and That’s Amore Smoked

Caciocavallo on top of dough

and season with salt and pepper,

leaving 2cm border along

each side.

Fold two opposite borders into

centre. Place rest of filling on top

of the two folded flaps.

Fold the other two opposite

ends into centre and seal pastry

with beaten egg, making sure it

is well stuck.

Transfer to lined baking tray

and bake for 30 mins.

Remove scaccia from oven and

rest for about 15 mins covered

with tea towel.

Cut into slices.

Serve immediately.

EatWell | 63

Pho

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EatWellHEALTH SHOT

64 | EatWell

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64 | EatWell

Mediterranean eatingAnti-ageing action

Telomeres are pieces of genetic material that sit at the end of chromosomes and stop your DNA unravelling or clumping. Effectively, telomeres protect your genetic code, and shorter

telomeres indicate more rapid ageing. Telomere length halves during the period from infancy to adulthood and then halves again during the onset of old age. Shorter telomeres have been linked to a reduced life expectancy and increased rate of chronic diseases. Research shows that the more closely a person’s diet resembles

a Mediterranean style of eating, the longer their telomere length. In other words, the closer your style of eating is to the Mediterranean

way, the slower your ageing at a cellular level.

EatWell | 65

Mediterranean eatingAnti-ageing action

Telomeres are pieces of genetic material that sit at the end of chromosomes and stop your DNA unravelling or clumping. Effectively, telomeres protect your genetic code, and shorter

telomeres indicate more rapid ageing. Telomere length halves during the period from infancy to adulthood and then halves again during the onset of old age. Shorter telomeres have been linked to a reduced life expectancy and increased rate of chronic diseases. Research shows that the more closely a person’s diet resembles

a Mediterranean style of eating, the longer their telomere length. In other words, the closer your style of eating is to the Mediterranean

way, the slower your ageing at a cellular level.

EatWell | 65

When you are eating alone whatever reason it can be tempting to reach for a pre-packaged, sugar, salt and preservative-laden food. Eating alone though doesn’t mean you have to let your health take a hit. Try these

delicious yet healthy meals for one: snow pea and prawn salad; kale and bean shakshuka; avocado pesto buckwheat pasta; kale and potato hash; broccoli, olive and baby spinach pizza; or cajun roasted caulifl ower

with avocado coleslaw pesto.

Quick & healthy meals for one

Savoury Cauliflower & Chickpea Pancakes

Savoury Caulifl ower & Chickpea PancakesRecipe / Keira Rumble

These savoury pancakes are perfect for breakfast, lunch or dinner.

Plus, they're family friendly.

Serves: 1

Pancakes½ cup cauliflower flour½ cup besan (chickpea flour)½ tsp onion powder½ tsp garlic powder1 large handful baby spinach1 large handful fresh herbsPinch sea saltPinch cracked pepper 300mL water

1 heaped tbsp coconut oil, for frying

FillingsHandful cherry tomatoesSalad leavesPestoPea sprouts1 tbsp hemp seeds

In food processor, blitz all pancake ingredients together until thick

batter consistency. Let sit for 30 mins (or overnight in fridge if making

in advance — loosen slightly with a dash of water before cooking).

While batter is sitting, prepare filling.

Over medium heat in frying pan, add coconut oil. Pour in batter

and cook like a pancake. Once cooked, put aside on plate and cook

remaining batter.

Once cooked, assemble pancakes with favourite fillings.

Kale & Bean ShakshukaRecipe / Keira Rumble

Perfect for breakfast, lunch or dinner, this shakshuka is loaded with

kale and beans and is the ultimate meal for one. Here’s a tip: double

your batch the night before, put it in the fridge overnight, crack an

egg or two in in the morning and pop it in the oven for 15 mins.

Serves: 1

½ onion, roughly chopped¼ cup coconut oil¼ bunch kale, roughly chopped3 cloves garlic, crushed1 × 400g cannellini beans,

drained & rinsed1 × 400g tin tomatoes1 tbsp ground cumin

1 tsp ground paprikaPinch saltPinch cracked pepper1–2 eggs50g goat’s cheese¼ bunch parsley, roughly

chopped½ red chilli, roughly chopped

Pre-heat oven to 200°C.

In frying pan over medium heat, sauté onion in coconut oil for 5

mins, then add kale and sauté for a further 5 mins. Add garlic and

cook for 1 min. Add beans, tomato and spices and cook for 10 mins.

If pan is ovenproof, make little wells and crack eggs in.

Otherwise, transfer mixture to oven dish and make wells for eggs.

Crumble goat’s cheese over top of tomato mix and bake for 15

mins or so, depending on preference. Serve with parsley and chilli. Pho

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RECIPESquick and healthy recipes for one

EWL029_066-074 CR Healthy Meals For One.indd 66EWL029_066-074 CR Healthy Meals For One.indd 66 31/01/2020 9:29:12 AM31/01/2020 9:29:12 AM

When you are eating alone whatever reason it can be tempting to reach for a pre-packaged, sugar, salt and preservative-laden food. Eating alone though doesn’t mean you have to let your health take a hit. Try these

delicious yet healthy meals for one: snow pea and prawn salad; kale and bean shakshuka; avocado pesto buckwheat pasta; kale and potato hash; broccoli, olive and baby spinach pizza; or cajun roasted caulifl ower

with avocado coleslaw pesto.

Quick & healthy meals for one

Savoury Cauliflower & Chickpea Pancakes

Savoury Cauliflower & Chickpea PancakesRecipe / Keira Rumble

These savoury pancakes are perfect for breakfast, lunch or dinner.

Plus, they're family friendly.

Serves: 1

Pancakes½ cup cauliflower flour½ cup besan (chickpea flour)½ tsp onion powder½ tsp garlic powder1 large handful baby spinach1 large handful fresh herbsPinch sea saltPinch cracked pepper300mL water

1 heaped tbsp coconut oil,for frying

FillingsHandful cherry tomatoesSalad leavesPestoPea sprouts1 tbsp hemp seeds

In food processor, blitz all pancake ingredients together until thick

batter consistency. Let sit for 30 mins (or overnight in fridge if making

in advance — loosen slightly with a dash of water before cooking).

While batter is sitting, prepare filling.

Over medium heat in frying pan, add coconut oil. Pour in batter

and cook like a pancake. Once cooked, put aside on plate and cook

remaining batter.

Once cooked, assemble pancakes with favourite fillings.

Kale & Bean ShakshukaRecipe / Keira Rumble

Perfect for breakfast, lunch or dinner, this shakshuka is loaded with

kale and beans and is the ultimate meal for one. Here’s a tip: double

your batch the night before, put it in the fridge overnight, crack an

egg or two in in the morning and pop it in the oven for 15 mins.

Serves: 1

½ onion, roughly chopped¼ cup coconut oil¼ bunch kale, roughly chopped3 cloves garlic, crushed1 × 400g cannellini beans,

drained & rinsed1 × 400g tin tomatoes1 tbsp ground cumin

1 tsp ground paprikaPinch saltPinch cracked pepper1–2 eggs50g goat’s cheese¼ bunch parsley, roughly

chopped½ red chilli, roughly chopped

Pre-heat oven to 200°C.

In frying pan over medium heat, sauté onion in coconut oil for 5

mins, then add kale and sauté for a further 5 mins. Add garlic and

cook for 1 min. Add beans, tomato and spices and cook for 10 mins.

If pan is ovenproof, make little wells and crack eggs in.

Otherwise, transfer mixture to oven dish and make wells for eggs.

Crumble goat’s cheese over top of tomato mix and bake for 15

mins or so, depending on preference. Serve with parsley and chilli. Pho

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66 | EatWell

RECIPESquick and healthy recipes for one

Kale & Bean Shakshuka

Perfect for breakfast, lunch or dinner, this shakshuka is loaded with kale and beans and is the

ultimate meal for one.

EatWell | 67

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Kale & Bean Shakshuka

Perfect for breakfast, lunch or dinner, this shakshuka is loaded with kale and beans and is the

ultimate meal for one.

EatWell | 67

Snow Pea & Prawn SaladRecipe / Keira Rumble

This beautiful salad is light yet satisfying and is perfect to

whip together when cooking for just one.

Serves: 1

Chili Sesame Dressing1 tsp sesame oil⅓ cup tamari½ red chilli, finely chopped1 tsp fish sauce1 tsp coconut sugar5 tbsp mirinJuice ½ lime

Salad¼ wombok, shredded75g snow peas, sliced

75g snap peas, sliced50g pea sprouts½ red chili, roughly

chopped50g flaked almonds¼ bunch coriander,

roughly chopped¼ bunch mint, roughly

choppedHandful cooked prawns,

peeled¼ red onion, finely sliced

Combine salad ingredients in bowl and toss to combine.

In jar with lid, combine all dressing ingredients,

replace lid and shake well.

Drizzle over salad and toss again.

Serve with a wedge lime.

Avocado Pesto Buckwheat PastaRecipe / Lisa Guy

Buckwheat is actually a fibre-rich seed, which is used just like a grain. It is

gluten-free and not related to wheat. Fibre is an important part of a healthy diet,

needed for colon health and to keep you regular, as well as to keep cholesterol

levels low and promote fullness after a meal.

Serves: 1

½ large avocado1 clove garlic, minced½ cup fresh basil leavesJuice ½ lemon2 tbsp cold-pressed olive oil

2 tbsp toasted pine nuts + extra for topping

Cooked buckwheat pastaCrumbled feta or goat’s cheese, for

topping (optional)Pinch sea salt & pepper

In food processor blend avocado,

garlic, basil, lemon juice, olive oil and

pine nuts until well combined. Add a

little water for a thinner pesto.

Toss avocado pesto through cooked

pasta then top with pine nuts or

crumbled cheese and serve. Season

to taste.

Snow Pea & Prawn Salad

Mexican-Stuff ed Sweet PotatoRecipe / Lisa Guy

The bright orange colour of sweet potatoes indicates the presence of high levels

of beta-carotene. This important nutrient is converted to vitamin A in the body

and is vital for good eyesight, healthy gums, bone development and a strongly

functioning immune system.

Serves: 1

1 medium sweet potatoDash olive oil ¼ cup corn kernels⅓ cup cooked beans (eg black

beans, kidney beans)¼ tsp sweet paprikaPinch chilli flakes

¼ cup ground cumin2 tbsp roughly chopped

coriander leavesSmall handful thinly sliced kale½ medium avocado, mashed or diced1 small tomato, diced

Preheat oven to 200°C.

Wrap sweet potato in foil and bake

for 50 mins, or until cooked through.

In small frying pan over medium

heat, add a dash of olive oil and cook

corn, beans, paprika, chilli and

cumin for 4 mins.

Cut sweet potato down middle and

fill with bean mix, top with avocado and

some coriander.

Serve immediately.

Tip: This dish is also delicious with

a spoonful of salsa or some crumbled

feta.

Avocado Pesto Buckwheat Pasta

Mexican-Stuffed Sweet Potato

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68 | EatWell

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Snow Pea & Prawn SaladRecipe / Keira Rumble

This beautiful salad is light yet satisfying and is perfect to

whip together when cooking for just one.

Serves: 1

Chili Sesame Dressing1 tsp sesame oil⅓ cup tamari½ red chilli, finely chopped1 tsp fish sauce1 tsp coconut sugar5 tbsp mirinJuice ½ lime

Salad¼ wombok, shredded75g snow peas, sliced

75g snap peas, sliced50g pea sprouts½ red chili, roughly

chopped50g flaked almonds¼ bunch coriander,

roughly chopped¼ bunch mint, roughly

choppedHandful cooked prawns,

peeled¼ red onion, finely sliced

Combine salad ingredients in bowl and toss to combine.

In jar with lid, combine all dressing ingredients,

replace lid and shake well.

Drizzle over salad and toss again.

Serve with a wedge lime.

Avocado Pesto Buckwheat PastaRecipe / Lisa Guy

Buckwheat is actually a fibre-rich seed, which is used just like a grain. It is

gluten-free and not related to wheat. Fibre is an important part of a healthy diet,

needed for colon health and to keep you regular, as well as to keep cholesterol

levels low and promote fullness after a meal.

Serves: 1

½ large avocado1 clove garlic, minced½ cup fresh basil leavesJuice ½ lemon2 tbsp cold-pressed olive oil

2 tbsp toasted pine nuts + extrafor topping

Cooked buckwheat pastaCrumbled feta or goat’s cheese, for

topping (optional)Pinch sea salt & pepper

In food processor blend avocado,

garlic, basil, lemon juice, olive oil and

pine nuts until well combined. Add a

little water for a thinner pesto.

Toss avocado pesto through cooked

pasta then top with pine nuts or

crumbled cheese and serve. Season

to taste.

Snow Pea & Prawn Salad

Mexican-Stuff ed Sweet PotatoRecipe / Lisa Guy

The bright orange colour of sweet potatoes indicates the presence of high levels

of beta-carotene. This important nutrient is converted to vitamin A in the body

and is vital for good eyesight, healthy gums, bone development and a strongly

functioning immune system.

Serves: 1

1 medium sweet potatoDash olive oil¼ cup corn kernels⅓ cup cooked beans (eg black

beans, kidney beans)¼ tsp sweet paprikaPinch chilli flakes

¼ cup ground cumin2 tbsp roughly chopped

coriander leavesSmall handful thinly sliced kale½ medium avocado, mashed or diced1 small tomato, diced

Preheat oven to 200°C.

Wrap sweet potato in foil and bake

for 50 mins, or until cooked through.

In small frying pan over medium

heat, add a dash of olive oil and cook

corn, beans, paprika, chilli and

cumin for 4 mins.

Cut sweet potato down middle and

fill with bean mix, top with avocado and

some coriander.

Serve immediately.

Tip: This dish is also delicious with

a spoonful of salsa or some crumbled

feta.

Avocado Pesto Buckwheat Pasta

Mexican-Stuffed Sweet Potato

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68 | EatWell

GLUTEN FREE DAIRY FREE SOY FREE EGG FREE VEGAN

Leda_FP.indd 1Leda_FP.indd 1 31/01/2020 8:52:04 AM31/01/2020 8:52:04 AM

GLUTEN FREE DAIRY FREE SOY FREE EGG FREE VEGAN

Sea Salt & Apple-Cider Vinegar Sardines on Lavash

Recipe / Lee HolmesBefore you turn your nose up, I implore you to research

some of the wondrous benefits of the mighty sardine.

I’ve made it my mission to find ways to bring this cheap

and uber-nourishing ingredient back into the spotlight.

Here’s a scrumptious way to enjoy sardines’ omega-3

anti-inflammatory goodness.

Serves: 1

110–120g tin sardines in extra-virgin olive oil

2 tsp apple-cider vinegar1 tbsp lemon juice

Pinch Celtic sea saltFreshly ground black

pepper

2 lavash crackers or gluten-free crackers of choice

Herbs such as coriander, to garnish

Thin lemon wedges, to serve (optional)

Place sardines in bowl. Add vinegar, lemon juice, salt

and a good grind of black pepper.

Using fork, gently mix to combine, lightly mashing

sardines if preferred.

Serve immediately on crackers, garnished with

herbs, and with some lemon wedges if desired.

Kale & Potato HashRecipe / Lisa Guy

Kale is a super brassica vegetable that contains high levels

of sulphur compounds essential for liver detoxification of

carcinogens. Green leafy vegetables like kale are a rich

source of vitamin K, which is a key nutrient for helping the

body regulate inflammation, and for healthy bones and blood

clotting. Eggs provide plenty of protein along with vitamin

B12 needed for nerve function, and choline required to make

acetylcholine, a brain chemical vital for enhancing memory.

Eggs are also a source of vitamin D, needed for strong bones

and optimal immune function.

Serves: 1

Olive oil1 medium potato, finely diced2 handfuls kale, thinly sliced¼ red capsicum, finely diced2 spring onions, slicedPinch sea salt & pepper

¼ tsp ground sweet paprikaSqueeze lemon juice1 eggFresh herbs, to serveCrumbled feta or grated

parmesan, to serve

Heat olive oil in frying pan over medium heat. Add potato and

cook until tender.

Add kale, capsicum, onions, salt, pepper, paprika and lemon

juice and gently toss. Cook until potato is cooked through and

kale has wilted.

Make well in middle and crack an egg in.

Cover pan for around 4–5 mins until egg is cooked to taste.

Top with fresh herbs and crumbled feta or grated parmesan.Kale & Potato Hash

Sea Salt & Apple-Cider Vinegar Sardines on Lavash

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RECIPESquick and healthy recipes for one

EWL029_066-074 CR Healthy Meals For One.indd 70EWL029_066-074 CR Healthy Meals For One.indd 70 31/01/2020 11:19:10 AM31/01/2020 11:19:10 AM

Sea Salt & Apple-Cider VinegarSardines on Lavash

Recipe / Lee HolmesBefore you turn your nose up, I implore you to research

some of the wondrous benefits of the mighty sardine.

I’ve made it my mission to find ways to bring this cheap

and uber-nourishing ingredient back into the spotlight.

Here’s a scrumptious way to enjoy sardines’ omega-3

anti-inflammatory goodness.

Serves: 1

110–120g tin sardines inextra-virgin olive oil

2 tsp apple-cider vinegar1 tbsp lemon juice

Pinch Celtic sea saltFreshly ground black

pepper

2 lavash crackers orgluten-free crackers ofchoice

Herbs such as coriander,to garnish

Thin lemon wedges, toserve (optional)

Place sardines in bowl. Add vinegar, lemon juice, salt

and a good grind of black pepper.

Using fork, gently mix to combine, lightly mashing

sardines if preferred.

Serve immediately on crackers, garnished with

herbs, and with some lemon wedges if desired.

Kale & Potato HashRecipe / Lisa Guy

Kale is a super brassica vegetable that contains high levels

of sulphur compounds essential for liver detoxification of

carcinogens. Green leafy vegetables like kale are a rich

source of vitamin K, which is a key nutrient for helping the

body regulate inflammation, and for healthy bones and blood

clotting. Eggs provide plenty of protein along with vitamin

B12 needed for nerve function, and choline required to make

acetylcholine, a brain chemical vital for enhancing memory.

Eggs are also a source of vitamin D, needed for strong bones

and optimal immune function.

Serves: 1

Olive oil1 medium potato, finely diced2 handfuls kale, thinly sliced¼ red capsicum, finely diced2 spring onions, slicedPinch sea salt & pepper

¼ tsp ground sweet paprikaSqueeze lemon juice1 eggFresh herbs, to serveCrumbled feta or grated

parmesan, to serve

Heat olive oil in frying pan over medium heat. Add potato and

cook until tender.

Add kale, capsicum, onions, salt, pepper, paprika and lemon

juice and gently toss. Cook until potato is cooked through and

kale has wilted.

Make well in middle and crack an egg in.

Cover pan for around 4–5 mins until egg is cooked to taste.

Top with fresh herbs and crumbled feta or grated parmesan.Kale & Potato Hash

Sea Salt & Apple-Cider Vinegar Sardines on Lavash

Pho

togr

aphy

: Lee

Hol

mes

, Lis

a G

uy

70 | EatWell

RECIPESquick and healthy recipes for one

Balancing Green Smoothie & Macacino

A cooling bombshell and not your average

green smoothie.

MacacinoRecipe / Lee Holmes

Need a 3pm boost? Try this delicious

and energising Macacino. It's filled

with good fats and healthy spices.

Serves: 1

250mL coconut milk

1 tsp coconut sugar or as needed

1 heaped tbsp raw cacao powder

1 tsp maca powder

½ tsp vanilla powder

Pinch ground cinnamon

Pinch freshly grated nutmeg

Pinch sea salt & freshly ground black pepper

Warm coconut milk in small

saucepan over high heat then whisk in

remaining ingredients.

Taste, adjust for sweetness and

serve immediately.

Balancing Green SmoothieRecipe / Lee Holmes

A cooling bombshell and not your average

green smoothie. This is a wonderful

cleansing tonic for the body, especially

with the addition of my Love Your

Gut powder made from ground fossil

shells, which will sweep gently

through your tummy and remove

impurities.

Serves: 1

½ avocado2 kale leaves, spines removed, roughly chopped

125mL coconut milk

½ cucumber, peeled & chopped

125mL coconut water

1 tsp Love Your Gut Powder (optional)

Whiz all ingredients in high-speed

blender or food processor until smooth.

Taste and adjust flavours, if necessary.

Pour into chilled drinking jar or glass

and serve immediately.

EatWell | 71

EWL029_066-074 CR Healthy Meals For One.indd 71EWL029_066-074 CR Healthy Meals For One.indd 71 1/30/2020 2:30:23 PM1/30/2020 2:30:23 PM

Balancing Green Smoothie & Macacino

A cooling bombshelland not your average

green smoothie.

MacacinoRecipe / Lee Holmes

Need a 3pm boost? Try this delicious

and energising Macacino. It's filled

with good fats and healthy spices.

Serves: 1

250mL coconut milk

1 tsp coconut sugar or asneeded

1 heaped tbspraw cacaopowder

1 tsp macapowder

½ tsp vanilla powder

Pinch ground cinnamon

Pinch freshlygrated nutmeg

Pinch sea salt &freshly groundblack pepper

Warm coconut milk in small

saucepan over high heat then whisk in

remaining ingredients.

Taste, adjust for sweetness and

serve immediately.

Balancing Green SmoothieRecipe / Lee Holmes

A cooling bombshell and not your average

green smoothie. This is a wonderful

cleansing tonic for the body, especially

with the addition of my Love Your

Gut powder made from ground fossil

shells, which will sweep gently

through your tummy and remove

impurities.

Serves: 1

½ avocado2 kale leaves, spines removed, roughly chopped

125mL coconut milk

½ cucumber, peeled & chopped

125mL coconut water

1 tsp Love Your Gut Powder (optional)

Whiz all ingredients in high-speed

blender or food processor until smooth.

Taste and adjust flavours, if necessary.

Pour into chilled drinking jar or glass

and serve immediately.

EatWell | 71

RECIPESquick and healthy recipes for one

Broccoli, Olive & Baby Spinach PizzaRecipe / Adam Guthrie

Cooking for one doesn’t need to be a challenge. If you

have a few core ingredients, you will be able to create

a great pizza in a few minutes.

Serves: 1

¼ cup passata¼ tsp mixed dried

Italian herbs1 garlic clove, crushed1 wholemeal

Lebanese bread150g broccoli florets

¼ zucchini, cut into thin rounds

½ tbsp finely grated lemon rind

1 tbsp pine nuts1 cup baby spinach leaves5 capers6 Kalamata olives, pitted

Preheat oven to 220°C.

Mix passata, Italian herbs and garlic in bowl and spread

evenly on Lebanese bread. Top with broccoli florets,

zucchini rounds, cashew sour cream (recipe on page 92),

lemon zest and pine nuts.

Place in oven and cook for about 20 mins until crisp on

edges and underneath.

Remove from oven, top with spinach leaves, capers and

Kalamata olives. Serve on a wooden board.

Broccoli, Olive & Baby Spinach

Pizza

If you have a few core ingredients, you will be able

to create a great pizza in a few minutes.

Pho

togr

aphy

: Ada

m G

uthr

ie

72 | EatWell

EWL029_066-074 CR Healthy Meals For One.indd 72EWL029_066-074 CR Healthy Meals For One.indd 72 31/01/2020 9:30:04 AM31/01/2020 9:30:04 AM

RECIPESquick and healthy recipes for one

Broccoli, Olive & Baby Spinach PizzaRecipe / Adam Guthrie

Cooking for one doesn’t need to be a challenge. If you

have a few core ingredients, you will be able to create

a great pizza in a few minutes.

Serves: 1

¼ cup passata¼ tsp mixed dried

Italian herbs1 garlic clove, crushed1 wholemeal

Lebanese bread150g broccoli florets

¼ zucchini, cut into thin rounds

½ tbsp finely grated lemon rind

1 tbsp pine nuts1 cup baby spinach leaves5 capers6 Kalamata olives, pitted

Preheat oven to 220°C.

Mix passata, Italian herbs and garlic in bowl and spread

evenly on Lebanese bread. Top with broccoli florets,

zucchini rounds, cashew sour cream (recipe on page 92),

lemon zest and pine nuts.

Place in oven and cook for about 20 mins until crisp on

edges and underneath.

Remove from oven, top with spinach leaves, capers and

Kalamata olives. Serve on a wooden board.

Broccoli, Olive & Baby Spinach

Pizza

If you have a few core ingredients, you will be able

to create a great pizza in a few minutes.

Pho

togr

aphy

: Ada

m G

uthr

ie

72 | EatWell

WHAT YOU EAT CAN CHANGE OUR WORLD

At Australian Organic Food Co, we believe in creating a

sustainable and healthy future for Australia. We’ve partnered

with regenerative and sustainable 100% Organic

Australian Farmers to tackle complex issues around

food waste & soil regeneration.

Our products use only 100% Organic and 100%

Australian ingredients. Nothing else. That’s good for you, the

country, and our environment.

Available at Woolworths and Independent Grocers nationally. www.australianorganic.com

Look out for our soups, purees, sauces and juices in stores.

Pictured: Our farm partner, Helen Wegnerfrom Wombat OrganicsPictured: Our farm partner, Helen Wegnerfrom Wombat Organics

Celebrate_FP.indd 1Celebrate_FP.indd 1 31/01/2020 11:12:32 AM31/01/2020 11:12:32 AM

WHAT YOU EAT CAN CHANGE OUR WORLD

At Australian Organic Food Co, we believe in creating a

sustainable and healthy future for Australia. We’ve partnered

with regenerative and sustainable 100% Organic

Australian Farmers to tackle complex issues around

food waste & soil regeneration.

Our products use only 100% Organic and 100%

Australian ingredients. Nothing else. That’s good for you, the

country, and our environment.

Available at Woolworths and Independent Grocers nationally. www.australianorganic.com

Look out for our soups, purees, sauces and juices in stores.

Creamy Pea, Asparagus & Broccolini Pasta with Mint PestoRecipe / Adam Guthrie

Pesto is a sauce originating in Genoa, the capital city of Liguria,

Italy. It traditionally consists of crushed garlic, pine nuts, coarse

salt, basil leaves and hard cheese such as parmesan, all blended

with olive oil. I have developed this tasty recipe without the cheese

and oil to create this super-delicious and healthy pasta dish. When

you have a tasty ingredient such as pesto, cooking for one can be

both exciting and satisfying.

Serves: 1

Pea & Mint Pesto½ cup frozen peas, thawed½ cup mint leaves1 clove garlic½ cup water¼ cup pine nuts, toasted +

1 tbsp to serve2 tbsp nutritional yeast +

½ tbsp to serve1 tsp salt

¼ onion, finely diced1 garlic clove, chopped½ cup frozen peas3 broccolini stems, sliced in

half lengthways3 asparagus spears, sliced in

half lengthwise100g dried chickpea casarecce

pasta, cooked in boiling waterFew mint leaves, to serve

For pea and mint pesto, place all ingredients in small blender and

process until smooth.

For pasta, heat frying pan over medium heat. Add onion and garlic

and sauté for 1 min.

Add broccoli and asparagus and cook for a further 1–2 mins or

until slightly charred and wilted. Add ¼ cup water to deglaze pan and

steam peas, asparagus and broccolini for 1 min.

Add pesto and cooked pasta and gently toss to combine in bowl,

top with mint, extra nutritional yeast and extra pine nuts to serve.

Cajun Roasted Caulifl ower with Avocado Coleslaw PestoRecipe / Adam Guthrie

Cajun cuisine is a style of cooking named for the French-speaking

Acadian people deported by the British from Acadia in Canada to what is

now called the Acadiana region of Louisiana. Cajun cuisine is sometimes

referred to as a “rustic cuisine”, meaning that it is based on locally

available ingredients and preparation is relatively simple. This dish is

both easy to prepare and presents beautifully. The baked Cajun batter

with the cauliflower is such an enjoyable combination.

Serves: 1

¼ cup rice flour1 tbsp Cajun spice½ tsp vegetable stock powder¼ cup plant-based milk¼ cauliflower, cut into bite-

sized florets

1 small clove garlic, finely chopped

½ carrot, grated

1 cup finely shredded kale1 cup finely shredded white

cabbage½ cup finely shredded red cabbage¼ avocado, chopped1 cup coriander leaves, roughly

chopped½ red chilli, finely sliced (optional)Juice ½ limeSprigs coriander, to serve

Heat oven to 200°C and line baking tray with greaseproof paper.

Place rice flour, Cajun spice and stock powder in bowl and whisk

together well. Add milk and whisk to make batter, then set aside.

Place cauliflower florets into batter and mix well to coat completely.

Place florets onto lined baking tray, ensuring that none of the pieces are

touching each other. Bake for 15–20 mins or until cauliflower is crisp and

golden brown.

For coleslaw, place garlic, carrot, kale, cabbage and avocado chunks

into bowl. Add chopped coriander and chilli. Squeeze in lime juice.

Massage avocado into salad and mix well.

To serve, place salad onto board or platter and top with baked

Cajun cauliflower.

Finish with fresh coriander leaves and serve.

Cajun Roasted Cauliflower

with Avocado Coleslaw Pesto

Creamy Pea, Asparagus & Broccolini Pasta with

Mint Pesto

Pho

togr

aphy

: Ada

m G

uthr

ie

74 | EatWell

RECIPESquick and healthy recipes for one

EWL029_066-074 CR Healthy Meals For One.indd 74EWL029_066-074 CR Healthy Meals For One.indd 74 31/01/2020 9:30:13 AM31/01/2020 9:30:13 AM

Creamy Pea, Asparagus & Broccolini Pasta with Mint PestoRecipe / Adam Guthrie

Pesto is a sauce originating in Genoa, the capital city of Liguria,

Italy. It traditionally consists of crushed garlic, pine nuts, coarse

salt, basil leaves and hard cheese such as parmesan, all blended

with olive oil. I have developed this tasty recipe without the cheese

and oil to create this super-delicious and healthy pasta dish. When

you have a tasty ingredient such as pesto, cooking for one can be

both exciting and satisfying.

Serves: 1

Pea & Mint Pesto½ cup frozen peas, thawed½ cup mint leaves1 clove garlic½ cup water¼ cup pine nuts, toasted +

1 tbsp to serve2 tbsp nutritional yeast +

½ tbsp to serve1 tsp salt

¼ onion, finely diced1 garlic clove, chopped½ cup frozen peas3 broccolini stems, sliced in

half lengthways3 asparagus spears, sliced in

half lengthwise100g dried chickpea casarecce

pasta, cooked in boiling waterFew mint leaves, to serve

For pea and mint pesto, place all ingredients in small blender and

process until smooth.

For pasta, heat frying pan over medium heat. Add onion and garlic

and sauté for 1 min.

Add broccoli and asparagus and cook for a further 1–2 mins or

until slightly charred and wilted. Add ¼ cup water to deglaze pan and

steam peas, asparagus and broccolini for 1 min.

Add pesto and cooked pasta and gently toss to combine in bowl,

top with mint, extra nutritional yeast and extra pine nuts to serve.

Cajun Roasted Cauliflower with Avocado Coleslaw PestoRecipe / Adam Guthrie

Cajun cuisine is a style of cooking named for the French-speaking

Acadian people deported by the British from Acadia in Canada to what is

now called the Acadiana region of Louisiana. Cajun cuisine is sometimes

referred to as a “rustic cuisine”, meaning that it is based on locally

available ingredients and preparation is relatively simple. This dish is

both easy to prepare and presents beautifully. The baked Cajun batter

with the cauliflower is such an enjoyable combination.

Serves: 1

¼ cup rice flour1 tbsp Cajun spice½ tsp vegetable stock powder¼ cup plant-based milk¼ cauliflower, cut into bite-

sized florets

1 small clove garlic,finely chopped

½ carrot, grated

1 cup finely shredded kale1 cup finely shredded white

cabbage½ cup finely shredded red cabbage¼ avocado, chopped1 cup coriander leaves, roughly

chopped½ red chilli, finely sliced (optional)Juice ½ limeSprigs coriander, to serve

Heat oven to 200°C and line baking tray with greaseproof paper.

Place rice flour, Cajun spice and stock powder in bowl and whisk

together well. Add milk and whisk to make batter, then set aside.

Place cauliflower florets into batter and mix well to coat completely.

Place florets onto lined baking tray, ensuring that none of the pieces are

touching each other. Bake for 15–20 mins or until cauliflower is crisp and

golden brown.

For coleslaw, place garlic, carrot, kale, cabbage and avocado chunks

into bowl. Add chopped coriander and chilli. Squeeze in lime juice.

Massage avocado into salad and mix well.

To serve, place salad onto board or platter and top with baked

Cajun cauliflower.

Finish with fresh coriander leaves and serve.

Cajun Roasted Cauliflower

with Avocado Coleslaw Pesto

Creamy Pea, Asparagus & Broccolini Pasta with

Mint Pesto

Pho

togr

aphy

: Ada

m G

uthr

ie

74 | EatWell

RECIPESquick and healthy recipes for one

Mazzetti_FP.indd 1Mazzetti_FP.indd 1 31/01/2020 8:53:00 AM31/01/2020 8:53:00 AM

Growing mushroomsMushrooms are naturally rich in minerals and vitamins, low in calories, high in

antioxidants and cholesterol-free. They lend a deliciously unique fl avour to cooking, and growing them is an art.

Words / Cat Woods

Mushrooms come in so many

shapes, sizes, colours and flavours

that it would be impossible to

give them a one-size-fits-all

profile. That said, all mushrooms are high in

copper, potassium, zinc, folate, selenium and

magnesium. Further, mushrooms are high

in ergothioneine (also known as “ergo” for

short), which has shown to have preventive and

healing properties in the treatment of chronic

disease and inflammation.

Typically, it is the mushroom caps that are

most nutrient-dense, rather than the stems,

but this is dependent on the type.

Research conducted by American

professor Robert Beelman for the Center

for Plant and Mushroom Foods for Health at

Penn State College of Agricultural Sciences

in 2017 found that the level and quality of

nutrients between mushrooms was highly

variable, depending on the type and how they

were grown. Beelman found that the everyday

button mushroom, the type most commonly

found in supermarkets, is high in potassium

and selenium, but it is the more exotic species

such as oyster, shiitake, maitake, porcini,

reishi and cordyceps that contain significantly

higher concentrations of ergo.

Beelman also found that mushrooms

contain vitamin D only where they have been

grown in sunlight or exposed to UV light,

which is not always the case for common or

exotic mushrooms.

According to Beelman, the only way to get

the advised 3 milligrams of ergo daily is to eat

100 grams of button mushrooms or 25 grams

of oyster, shiitake or other exotic mushrooms.

The mushroom marketMushrooms were first grown commercially

in Australia from 1933, when disused

railway tunnels under Sydney were adapted

by the industry. Later that decade, growers

installed raised beds in open fields in the

Hawkesbury district. The yields were low

and unreliable due to the extreme Australian

weather conditions. The expertise of

migrants with the wisdom of European

growing techniques allowed the industry to

strengthen from the 1960s onwards.

While today the majority of Australians

eat mushrooms fresh, in the 1970s the

majority bought mushrooms that were

canned. Today, mushrooms are the sixth

most valuable horticultural crop grown in

Australia. Australian Mushrooms reports that

77 mushroom growers operate in Australia,

with most of them located in and around the

Hawkesbury district near Sydney.

Because mushroom food is made from

wheat straw, poultry litter, gypsum and water,

this nutrient-dense substrate returns back

into the environment along with mushroom

substrate once the crop is harvested, thus

making it an ideal garden mulch or potting mix.

The making of mushroomsAccording to Horticulture Innovation

Australia, the major challenges for

Pho

togr

aphy

: Get

ty

Types of mushroomsIn Australia, the typical variety of

mushrooms spans white Agaricus mushrooms, specialty mushrooms,

wild mushrooms, dried mushrooms

and truffles. Of the specialty

mushrooms, wood ear are available

fresh in Australia but typically used

in dried form for Asian dishes. White

jelly, shimeji (a Japanese variety with

a nutty flavour), shiitake (Chinese origin

with a meaty flavour and texture),

oyster and nameko all have a variety of

uses from stocks and soups through

bread and pasta flavourings, salad

and stir-fries, roasts and stuffed.

For a full list of mushroom varieties

and their ideal uses, the Australian

Mushrooms site is a great resource:

australianmushrooms.com.au.

76 | EatWell

MEET THE MAKERmushrooms

EWL029_076-077 FEAT Meet the Makers Mushrooms.indd 76EWL029_076-077 FEAT Meet the Makers Mushrooms.indd 76 1/30/2020 2:30:37 PM1/30/2020 2:30:37 PM

Growing mushroomsMushrooms are naturally rich in minerals and vitamins, low in calories, high in

antioxidants and cholesterol-free. They lend a deliciously unique fl avour to cooking, and growing them is an art.

Words / Cat Woods

Mushrooms come in so many

shapes, sizes, colours and flavours

that it would be impossible to

give them a one-size-fits-all

profile. That said, all mushrooms are high in

copper, potassium, zinc, folate, selenium and

magnesium. Further, mushrooms are high

in ergothioneine (also known as “ergo” for

short), which has shown to have preventive and

healing properties in the treatment of chronic

disease and inflammation.

Typically, it is the mushroom caps that are

most nutrient-dense, rather than the stems,

but this is dependent on the type.

Research conducted by American

professor Robert Beelman for the Center

for Plant and Mushroom Foods for Health at

Penn State College of Agricultural Sciences

in 2017 found that the level and quality of

nutrients between mushrooms was highly

variable, depending on the type and how they

were grown. Beelman found that the everyday

button mushroom, the type most commonly

found in supermarkets, is high in potassium

and selenium, but it is the more exotic species

such as oyster, shiitake, maitake, porcini,

reishi and cordyceps that contain significantly

higher concentrations of ergo.

Beelman also found that mushrooms

contain vitamin D only where they have been

grown in sunlight or exposed to UV light,

which is not always the case for common or

exotic mushrooms.

According to Beelman, the only way to get

the advised 3 milligrams of ergo daily is to eat

100 grams of button mushrooms or 25 grams

of oyster, shiitake or other exotic mushrooms.

The mushroom marketMushrooms were first grown commercially

in Australia from 1933, when disused

railway tunnels under Sydney were adapted

by the industry. Later that decade, growers

installed raised beds in open fields in the

Hawkesbury district. The yields were low

and unreliable due to the extreme Australian

weather conditions. The expertise of

migrants with the wisdom of European

growing techniques allowed the industry to

strengthen from the 1960s onwards.

While today the majority of Australians

eat mushrooms fresh, in the 1970s the

majority bought mushrooms that were

canned. Today, mushrooms are the sixth

most valuable horticultural crop grown in

Australia. Australian Mushrooms reports that

77 mushroom growers operate in Australia,

with most of them located in and around the

Hawkesbury district near Sydney.

Because mushroom food is made from

wheat straw, poultry litter, gypsum and water,

this nutrient-dense substrate returns back

into the environment along with mushroom

substrate once the crop is harvested, thus

making it an ideal garden mulch or potting mix.

The making of mushroomsAccording to Horticulture Innovation

Australia, the major challenges for

Pho

togr

aphy

: Get

tyTypes of mushroomsIn Australia, the typical variety of

mushrooms spans white Agaricus mushrooms, specialty mushrooms,

wild mushrooms, dried mushrooms

and truffles. Of the specialty

mushrooms, wood ear are available

fresh in Australia but typically used

in dried form for Asian dishes. White

jelly, shimeji (a Japanese variety with

a nutty flavour), shiitake (Chinese origin

with a meaty flavour and texture),

oyster and nameko all have a variety of

uses from stocks and soups through

bread and pasta flavourings, salad

and stir-fries, roasts and stuffed.

For a full list of mushroom varieties

and their ideal uses, the Australian

Mushrooms site is a great resource:

australianmushrooms.com.au.

76 | EatWell

MEET THE MAKERmushrooms

mushroom farmers are rising water and

labour costs, increased disease potential,

continued farm closures, an ageing industry

and the concentration of competition to three

major retailers. The Innovation Report for Mushrooms indicated that Australia has

a high cost of production relative to the shelf

price of mushrooms and that farm gate

prices have not improved in line with the

consumer price index (CPI).

The majority of mushroom farmers are

located in Victoria (35 per cent) followed by

New South Wales (31 per cent) and South

Australia (17 per cent).

Production of mushrooms in 2014–15 was

65,420 tonnes, valued at $349 million. Of

this, 94 tonnes was fresh export, 63.5 tonnes

accounted for 97 per cent of fresh supply and

close to 1.78 tonnes was processed.

Almost 97 per cent of mushrooms

produced locally are consumed in the fresh

market. Due to the high cost of production,

export accounts for less than 1 per cent of

fresh production.

According to Horticulture Innovation’s

report on mushrooms, “The average

Australian consumption of mushrooms

per capita is 2.8 kilograms per person. The

consumption of mushrooms per capita in

Canada, a similar market, is 3.5 kilograms

per person. Asian countries, in contrast,

historically record much higher consumption.

China’s consumption of mushrooms per

capita is around 10 kilograms.”

Andrew Cowan is a second-generation

organic mushroom grower. He runs and

operates the farm Benalla Mushrooms in

central Victoria with his wife.

“We have been producing mushrooms

organically for 27 years; however we

received our Organic Certification in 1996,

almost 24 years ago,” he says.

“The market for organic mushrooms,

while still small at this stage in comparison

to conventional, is growing all the time.

People are starting to realise the health

benefits of eating organically, and this is

growing our market. We work closely with

Australia’s leading supermarkets and

distributors, meaning we supply just enough

for Australia’s demand.”

“We believe that putting love into our

products instead of chemicals makes for

a perfect mushroom, every time,” says Cowan.

“By no means is this easy though, as my team

and I work long hours each and every day.”

The growing conditions for mushrooms

are elemental in their survival and quality,

according to Cowan. “We have to keep

our rooms’ humidity and temperature

levels in check every second of every day

to ensure perfect growing conditions, and

we consistently check and maintain each

mushroom to make sure the process is

running smoothly. It’s very easy for this to get

out of hand, as a single mushroom without

correct conditions can fail, and take all the

surrounding crop with it.”

“We replace our chemicals with manual

labour,” says Cowan. “This means although we

have a more nutritional, tastier and healthier

product, it needs a lot more work to get it

there. In terms of resources, our machines on

site are very specific for the jobs they do, and

almost everything is done to the decimal point.

This requires a lot of resources in machinery,

compost and labour.”

Mushrooms in your kitchenHealthy, fresh mushrooms are slightly firm

to the touch and have a slight shine to their

surface. Stored in a brown paper bag at the

bottom of the fridge, mushrooms remain

edible for a week.

Mushrooms don’t need to be peeled, but

should be cleaned prior to eating. This can

best be done by using a damp cloth to gently

wipe the mushrooms, and a soft brush will

remove any dirt from the surface. Do not

soak mushrooms though, as they’ll absorb

water and lose both flavour and freshness.

Both caps and stems can be used fresh,

roasted, marinated, powdered or dehydrated.

Cat Woods is a Melbourne journalist. She founded Ballet Sculpt and teaches this class, yoga and pilates as well as blogging. Her website is catwoods.me.

Interesting mushroom facts• A single portobella mushroom

can contain more potassium than

a banana.

• Mushrooms are made up of around

90 per cent water.

• Traditional Chinese medicine has

utilised the medicinal properties of

mushrooms for centuries.

• There is a range of mushroom

varieties that glow in the dark.

… a single mushroom without correct conditions can fail,

and take all the surrounding crop with it.

EatWell | 77

EWL029_076-077 FEAT Meet the Makers Mushrooms.indd 77EWL029_076-077 FEAT Meet the Makers Mushrooms.indd 77 1/30/2020 2:30:40 PM1/30/2020 2:30:40 PM

mushroom farmers are rising water and

labour costs, increased disease potential,

continued farm closures, an ageing industry

and the concentration of competition to three

major retailers. The Innovation Report for Mushrooms indicated that Australia has

a high cost of production relative to the shelf

price of mushrooms and that farm gate

prices have not improved in line with the

consumer price index (CPI).

The majority of mushroom farmers are

located in Victoria (35 per cent) followed by

New South Wales (31 per cent) and South

Australia (17 per cent).

Production of mushrooms in 2014–15 was

65,420 tonnes, valued at $349 million. Of

this, 94 tonnes was fresh export, 63.5 tonnes

accounted for 97 per cent of fresh supply and

close to 1.78 tonnes was processed.

Almost 97 per cent of mushrooms

produced locally are consumed in the fresh

market. Due to the high cost of production,

export accounts for less than 1 per cent of

fresh production.

According to Horticulture Innovation’s

report on mushrooms, “The average

Australian consumption of mushrooms

per capita is 2.8 kilograms per person. The

consumption of mushrooms per capita in

Canada, a similar market, is 3.5 kilograms

per person. Asian countries, in contrast,

historically record much higher consumption.

China’s consumption of mushrooms per

capita is around 10 kilograms.”

Andrew Cowan is a second-generation

organic mushroom grower. He runs and

operates the farm Benalla Mushrooms in

central Victoria with his wife.

“We have been producing mushrooms

organically for 27 years; however we

received our Organic Certification in 1996,

almost 24 years ago,” he says.

“The market for organic mushrooms,

while still small at this stage in comparison

to conventional, is growing all the time.

People are starting to realise the health

benefits of eating organically, and this is

growing our market. We work closely with

Australia’s leading supermarkets and

distributors, meaning we supply just enough

for Australia’s demand.”

“We believe that putting love into our

products instead of chemicals makes for

a perfect mushroom, every time,” says Cowan.

“By no means is this easy though, as my team

and I work long hours each and every day.”

The growing conditions for mushrooms

are elemental in their survival and quality,

according to Cowan. “We have to keep

our rooms’ humidity and temperature

levels in check every second of every day

to ensure perfect growing conditions, and

we consistently check and maintain each

mushroom to make sure the process is

running smoothly. It’s very easy for this to get

out of hand, as a single mushroom without

correct conditions can fail, and take all the

surrounding crop with it.”

“We replace our chemicals with manual

labour,” says Cowan. “This means although we

have a more nutritional, tastier and healthier

product, it needs a lot more work to get it

there. In terms of resources, our machines on

site are very specific for the jobs they do, and

almost everything is done to the decimal point.

This requires a lot of resources in machinery,

compost and labour.”

Mushrooms in your kitchenHealthy, fresh mushrooms are slightly firm

to the touch and have a slight shine to their

surface. Stored in a brown paper bag at the

bottom of the fridge, mushrooms remain

edible for a week.

Mushrooms don’t need to be peeled, but

should be cleaned prior to eating. This can

best be done by using a damp cloth to gently

wipe the mushrooms, and a soft brush will

remove any dirt from the surface. Do not

soak mushrooms though, as they’ll absorb

water and lose both flavour and freshness.

Both caps and stems can be used fresh,

roasted, marinated, powdered or dehydrated.

Cat Woods is a Melbourne journalist. She founded Ballet Sculpt and teaches this class, yoga and pilates as well as blogging. Her website is catwoods.me.

Interesting mushroom facts• A single portobella mushroom

can contain more potassium than

a banana.

• Mushrooms are made up of around

90 per cent water.

• Traditional Chinese medicine has

utilised the medicinal properties of

mushrooms for centuries.

• There is a range of mushroom

varieties that glow in the dark.

… a single mushroom without correct conditions can fail,

and take all the surrounding crop with it.

EatWell | 77

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EatWellFOR THE LOVE OF FOOD

78 | EatWell

Pho

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EatWellFOR THE LOVE OF FOOD

78 | EatWell

Mediterranean foo dsFabulous fish

Fish is the dominant meat in the Mediterranean diet, with red meat being consumed less frequently. This is a good thing because fish is a wonderful source of protein and also

omega-3 fats (especially deep-sea fish). If you are choosing whole fish it should smell of the ocean and the eyes should be bright (as opposed to sunken and dull). You should also look

for bright red gills and flesh that springs back to the touch. If you are buying fillets or cutlets look for flesh that is shiny and firm and it should not be sitting in water. Mediterranean-style preparation would typically involve baking, stews or skewers. However you have it, fresh fish

cooked with moderate heat is an absolute delight.

EatWell | 79

Mediterranean foo dsFabulous fish

Fish is the dominant meat in the Mediterranean diet, with red meat being consumed less frequently. This is a good thing because fish is a wonderful source of protein and also

omega-3 fats (especially deep-sea fish). If you are choosing whole fish it should smell of the ocean and the eyes should be bright (as opposed to sunken and dull). You should also look

for bright red gills and flesh that springs back to the touch. If you are buying fillets or cutlets look for flesh that is shiny and firm and it should not be sitting in water. Mediterranean-style preparation would typically involve baking, stews or skewers. However you have it, fresh fish

cooked with moderate heat is an absolute delight.

EatWell | 79

Falcon range cookers have been manufactured in Royal Leamington Spa, UK, since 1830.

With contemporary, traditional and industrial range cookers, and over 80 diff erent product

combinations to choose from, there’s a Falcon for every style. With a Falcon at the heart of the

kitchen, the kitchen is always the heart of a home.For more information visit andico.com.au/falcon

Falcon

Broccolini with Tofu, Chilli & Peanuts

Broccolini with Tofu, Chilli & PeanutsRecipe / Falcon

Serves: 4

150g firm tofu, drained2 tbsp sesame oil1 clove garlic, minced1 tsp minced fresh ginger1 bird’s-eye chilli, thinly sliced,

plus extra to serve

3 bunches broccolini, trimmed2 tbsp gluten-free light soy sauce or

tamari30g roasted unsalted peanuts, chopped,

to serveSalt & pepper, to taste

Place tofu on plate lined with paper

towel. Cover with more paper towel

and press firmly to extract as much

liquid as possible. Discard paper

towel and crumble tofu onto plate.

Heat 1 tbsp oil in wok or large frying

pan over medium–high heat. Add tofu

and cook, stirring, for 5–10 mins until

golden and crisp. Transfer to plate.

Add remaining oil to wok along with

garlic, ginger and chilli. Cook for 30

secs until fragrant, then add broccolini

and stir-fry for 3–4 mins until crisp-

tender. Add soy sauce and tofu and

toss to coat.

Transfer to serving platter and

sprinkle with peanuts and chilli. Season

with salt and pepper and serve.

80 | EatWell

RECIPES FROMfalcon

EWL029_080-081 SR Andico Falcon.indd 80EWL029_080-081 SR Andico Falcon.indd 80 1/30/2020 2:31:01 PM1/30/2020 2:31:01 PM

Falcon range cookers have been manufacturedin Royal Leamington Spa, UK, since 1830.

With contemporary, traditional and industrial range cookers, and over 80 diff erent product

combinations to choose from, there’s a Falcon for every style. With a Falcon at the heart of the

kitchen, the kitchen is always the heart of a home.For more information visit andico.com.au/falcon

Falcon

Broccolini with Tofu, Chilli & Peanuts

Broccolini with Tofu, Chilli & PeanutsRecipe / Falcon

Serves: 4

150g firm tofu, drained2 tbsp sesame oil1 clove garlic, minced1 tsp minced fresh ginger1 bird’s-eye chilli, thinly sliced,

plus extra to serve

3 bunches broccolini, trimmed2 tbsp gluten-free light soy sauce or

tamari30g roasted unsalted peanuts, chopped,

to serveSalt & pepper, to taste

Place tofu on plate lined with paper

towel. Cover with more paper towel

and press firmly to extract as much

liquid as possible. Discard paper

towel and crumble tofu onto plate.

Heat 1 tbsp oil in wok or large frying

pan over medium–high heat. Add tofu

and cook, stirring, for 5–10 mins until

golden and crisp. Transfer to plate.

Add remaining oil to wok along with

garlic, ginger and chilli. Cook for 30

secs until fragrant, then add broccolini

and stir-fry for 3–4 mins until crisp-

tender. Add soy sauce and tofu and

toss to coat.

Transfer to serving platter and

sprinkle with peanuts and chilli. Season

with salt and pepper and serve.

80 | EatWell

RECIPES FROMfalcon

Lemon Curd & Coconut CookiesRecipe / Falcon

Makes: 16

250g unsalted butter, softened¾ cup caster sugar1 tsp vanilla extract3 cups plain flour

1 egg120g coconut flakes⅓ cup store-bought

lemon curd

Preheat oven to 160°C fan-forced.

Place butter and sugar in bowl of electric mixer fitted with paddle

attachment and beat until pale. Add vanilla and flour and beat until

just combined. Roll into 5cm diameter log shape and wrap in plastic.

Refrigerate for 30 mins until firm.

Whisk egg with 1 tbsp of water in bowl. Place coconut in separate bowl.

Cut dough into 1.5cm thick slices and dip in egg wash, then into

coconut and toss to coat. Transfer to baking tray lined with baking

paper. Repeat with remaining dough.

Make indentation in top of each cookie and place ½ tsp lemon curd

into each hole. Bake for 15 mins until golden. Cool on tray.

Prawns with Chilli Coconut SauceRecipe / Falcon

Serves: 4

2 tbsp coconut oil1 clove garlic, minced1 tsp finely grated fresh ginger2 stalks lemongrass (white part

only), finely chopped4 long red chillies, deseeded

& finely chopped1 tbs brown sugar

1 cup coconut milk16 large unpeeled green prawns,

heads removed, split down the middle & deveined

1 tbsp lime juice, plus extra wedges to serve

Fresh coriander leaves & sliced red chillies, to serve

Heat oil in wok or large frying pan over medium heat. Add garlic, ginger,

lemongrass and chilli and cook for 1 min until fragrant. Add sugar and

coconut milk and simmer for 2 mins until thickened. Keep warm.

Heat teppanyaki or large frying pan over medium–high heat. In batches,

cook prawns, shell-side down, for 4-5 mins, until cooked through. Add

prawns and lime juice to coconut sauce and toss to combine.

Pile up prawns and sauce onto serving platter. Sprinkle with

coriander, sliced chillies and extra lime.

Prawns with Chilli Coconut Sauce

Lemon Curd & Coconut Cookies

Roast Beef Fillet with Panzanella

Roast Beef Fillet with PanzanellaRecipe / Falcon

Serves: 6

1.2kg beef fillet6 thick slices sourdough bread⅓ cup extra-virgin olive oil, plus

extra for brushingSea salt & black pepper2 tbsp white balsamic vinegar1 clove garlic, minced

500g mixed tomatoes, halved1 Lebanese cucumber, peeled

and diced½ small red onion, thinly sliced1 tbsp baby capers1 cup fresh basil leaves, torn, plus

extra to serve

Preheat oven to 180°C fan-forced.

Heat non-stick grill, teppanyaki plate or large frying pan over

medium–high heat. Brush beef with oil and season with salt and

pepper. Brown beef for 2–3 mins, turning, until browned all over.

Transfer to roasting pan and roast for 20 mins for medium, or until

cooked to your liking. Cover loosely with foil and rest for 15 mins.

Meanwhile, brush bread with oil and season with salt and pepper.

Cook on grill for 5 mins, turning, until toasted and charred. Break up

into chunks.

Place oil, vinegar, garlic, tomatoes, cucumber, onion, capers, basil

leaves and bread into large bowl. Season with salt and pepper and toss

to combine.

Slice beef and transfer to platter. Arrange salad on side and top with

extra basil leaves.

EatWell | 81

EWL029_080-081 SR Andico Falcon.indd 81EWL029_080-081 SR Andico Falcon.indd 81 1/30/2020 2:31:04 PM1/30/2020 2:31:04 PM

Lemon Curd & Coconut CookiesRecipe / Falcon

Makes: 16

250g unsalted butter, softened¾ cup caster sugar1 tsp vanilla extract3 cups plain flour

1 egg120g coconut flakes⅓ cup store-bought

lemon curd

Preheat oven to 160°C fan-forced.

Place butter and sugar in bowl of electric mixer fitted with paddle

attachment and beat until pale. Add vanilla and flour and beat until

just combined. Roll into 5cm diameter log shape and wrap in plastic.

Refrigerate for 30 mins until firm.

Whisk egg with 1 tbsp of water in bowl. Place coconut in separate bowl.

Cut dough into 1.5cm thick slices and dip in egg wash, then into

coconut and toss to coat. Transfer to baking tray lined with baking

paper. Repeat with remaining dough.

Make indentation in top of each cookie and place ½ tsp lemon curd

into each hole. Bake for 15 mins until golden. Cool on tray.

Prawns with Chilli Coconut SauceRecipe / Falcon

Serves: 4

2 tbsp coconut oil1 clove garlic, minced1 tsp finely grated fresh ginger2 stalks lemongrass (white part

only), finely chopped4 long red chillies, deseeded

& finely chopped1 tbs brown sugar

1 cup coconut milk16 large unpeeled green prawns,

heads removed, split down themiddle & deveined

1 tbsp lime juice, plus extra wedgesto serve

Fresh coriander leaves & slicedred chillies, to serve

Heat oil in wok or large frying pan over medium heat. Add garlic, ginger,

lemongrass and chilli and cook for 1 min until fragrant. Add sugar and

coconut milk and simmer for 2 mins until thickened. Keep warm.

Heat teppanyaki or large frying pan over medium–high heat. In batches,

cook prawns, shell-side down, for 4-5 mins, until cooked through. Add

prawns and lime juice to coconut sauce and toss to combine.

Pile up prawns and sauce onto serving platter. Sprinkle with

coriander, sliced chillies and extra lime.

Prawns with Chilli Coconut Sauce

Lemon Curd & Coconut Cookies

Roast Beef Fillet with Panzanella

Roast Beef Fillet with PanzanellaRecipe / Falcon

Serves: 6

1.2kg beef fillet6 thick slices sourdough bread⅓ cup extra-virgin olive oil, plus

extra for brushingSea salt & black pepper2 tbsp white balsamic vinegar1 clove garlic, minced

500g mixed tomatoes, halved1 Lebanese cucumber, peeled

and diced½ small red onion, thinly sliced1 tbsp baby capers1 cup fresh basil leaves, torn, plus

extra to serve

Preheat oven to 180°C fan-forced.

Heat non-stick grill, teppanyaki plate or large frying pan over

medium–high heat. Brush beef with oil and season with salt and

pepper. Brown beef for 2–3 mins, turning, until browned all over.

Transfer to roasting pan and roast for 20 mins for medium, or until

cooked to your liking. Cover loosely with foil and rest for 15 mins.

Meanwhile, brush bread with oil and season with salt and pepper.

Cook on grill for 5 mins, turning, until toasted and charred. Break up

into chunks.

Place oil, vinegar, garlic, tomatoes, cucumber, onion, capers, basil

leaves and bread into large bowl. Season with salt and pepper and toss

to combine.

Slice beef and transfer to platter. Arrange salad on side and top with

extra basil leaves.

EatWell | 81

Celebrate Health has done the hard stuff like intensive research, fl avour trials and

rigorous testing so that they can off er you the very best convenient and healthy

meal solutions for your body.For more information visit

celebratehealth.com.au

Celebrate Health

One-Pan Chicken with Eggplant, Mozzarella & Tomato Basil Pasta Sauce

One-Pan Chicken with Eggplant, Mozzarella & Tomato Basil Pasta SauceRecipe / Celebrate Health

Serves: 4

3 tbsp extra-virgin olive oil1 small eggplant, cut into 8 x

1cm-thick rounds4 x 125g chicken thigh fillets250g cherry tomatoes, halved

175g Celebrate Health Tomato & Basil Pasta Sauce

100g fresh mozzarella, thinly sliced1 tbsp lightly toasted pine nuts¼ cup fresh basil leavesMixed salad leaves, to serve

Heat 1 tbsp oil in large non-stick frying pan

over high heat. Cook eggplant slices in two

batches for 2 mins each side or until golden,

adding another 1 tbsp oil for second batch.

Transfer to plate and set aside.

Return same pan to medium–high heat.

Add remaining oil and chicken and cook

for 3–4 mins each side or until golden and

almost cooked through. Transfer to plate

and set aside. Add tomatoes to pan and

cook, stirring, for 2 mins or until softened.

Add Celebrate Health Tomato & Basil Pasta

Sauce to pan and simmer for 2–3 mins or

until thick.

Preheat grill on high. Return chicken

to pan. Top each piece of chicken with

2 eggplant slices and some mozzarella.

Simmer for 2–3 mins, then place under

preheated grill until cheese is melted

and bubbling.

Scatter with toasted pine nuts and serve

topped with basil leaves and mixed salad.

82 | EatWell

RECIPES MADE WITHcelebrate health products

EWL029_082-083 SR Celebrate Health Flavour Makers.indd 82EWL029_082-083 SR Celebrate Health Flavour Makers.indd 82 31/01/2020 2:42:22 PM31/01/2020 2:42:22 PM

Celebrate Health has done the hard stuff like intensive research, flavour trials and

rigorous testing so that they can off er you the very best convenient and healthy

meal solutions for your body.For more information visit

celebratehealth.com.au

Celebrate Health

One-Pan Chicken with Eggplant, Mozzarella & Tomato Basil Pasta Sauce

One-Pan Chicken with Eggplant, Mozzarella & Tomato Basil Pasta SauceRecipe / Celebrate Health

Serves: 4

3 tbsp extra-virgin olive oil1 small eggplant, cut into 8 x

1cm-thick rounds4 x 125g chicken thigh fillets250g cherry tomatoes, halved

175g Celebrate Health Tomato & Basil Pasta Sauce

100g fresh mozzarella, thinly sliced1 tbsp lightly toasted pine nuts¼ cup fresh basil leavesMixed salad leaves, to serve

Heat 1 tbsp oil in large non-stick frying pan

over high heat. Cook eggplant slices in two

batches for 2 mins each side or until golden,

adding another 1 tbsp oil for second batch.

Transfer to plate and set aside.

Return same pan to medium–high heat.

Add remaining oil and chicken and cook

for 3–4 mins each side or until golden and

almost cooked through. Transfer to plate

and set aside. Add tomatoes to pan and

cook, stirring, for 2 mins or until softened.

Add Celebrate Health Tomato & Basil Pasta

Sauce to pan and simmer for 2–3 mins or

until thick.

Preheat grill on high. Return chicken

to pan. Top each piece of chicken with

2 eggplant slices and some mozzarella.

Simmer for 2–3 mins, then place under

preheated grill until cheese is melted

and bubbling.

Scatter with toasted pine nuts and serve

topped with basil leaves and mixed salad.

82 | EatWell

RECIPES MADE WITHcelebrate health products

Quinoa Pilaf with Broccoli, Black Beans, Corn & Herbs

Teriyaki Tofu Asian Salad

Teriyaki Tofu Asian SaladRecipe / Celebrate Health

Serves: 4

175g Celebrate Heath Japanese Teriyaki Recipe Base

300g firm tofu, cut into 2cm cubes

2 tsp sesame oil1 tbsp rice vinegar2 tsp lemon juice2 cups steamed brown rice100g mixed salad leaves

2 carrots, cut into long ribbons

200g edamame beans, steamed & podded

4 radishes, thinly slicedBlack sesame seeds, to

serveMicro herbs and purple

shiso leaves, to garnish (optional)

Place Celebrate Heath Japanese Teriyaki Recipe Base

in shallow dish, reserving 1½ tbsp. Add tofu to dish and

turn to coat. Set aside to marinate for 10 mins.

Meanwhile, heat oil in non-stick frying pan over

medium–high heat. Cook tofu, turning, for 3–4 mins or

until golden brown on all sides.

To make dressing, combine reserved Celebrate

Heath Japanese Teriyaki Recipe Base, rice vinegar and

lemon juice in small bowl.

To serve, arrange steamed rice, salad leaves, carrot

ribbons and edamame beans on serving platter. Top

with tofu and radish, drizzle with dressing and sprinkle

with sesame seeds and herbs.

Quinoa Pilaf with Broccoli, Black Beans, Corn & Herbs

Recipe / Celebrate HealthServes: 4

1 tbsp extra-virgin olive oil1 onion, finely chopped2 cloves garlic, crushed1 fresh long green chilli,

deseeded, finely chopped, plus extra sliced chilli to serve

200g (1 cup) uncooked quinoa, rinsed & drained

1 x 500mL packet Celebrate Health Vegan Stock

300g broccoli, trimmed & cut into small florets

1 large corn cob, kernels removed

400g tin black beans, rinsed & drained

100g baby spinach leavesFreshly ground black

pepper2 tbsp pepitasFresh herbs & lime

wedges, to serve

Heat oil in large saucepan over high heat. Cook onion,

stirring occasionally, for 5 mins or until softened.

Add garlic and chilli and cook stirring for 1 min or

until fragrant.

Add quinoa and Celebrate Health Vegan Stock and

bring to boil. Reduce heat to low, cover and simmer

for 12 mins or until stock has almost evaporated. Add

broccoli, corn and black beans and stir to combine.

Cover and cook for further 2–3 mins or until stock has

evaporated. Remove from heat and set aside, covered,

to steam for 3–4 mins.

Stir through spinach and season with pepper.

Top with pepitas, herbs and sliced chilli and serve

with lime wedges.

EatWell | 83

EWL029_082-083 SR Celebrate Health Flavour Makers.indd 83EWL029_082-083 SR Celebrate Health Flavour Makers.indd 83 1/30/2020 2:31:22 PM1/30/2020 2:31:22 PM

Quinoa Pilaf with Broccoli,Black Beans, Corn & Herbs

Teriyaki TofuAsian Salad

Teriyaki Tofu Asian SaladRecipe / Celebrate Health

Serves: 4

175g Celebrate HeathJapanese TeriyakiRecipe Base

300g firm tofu, cut into2cm cubes

2 tsp sesame oil1 tbsp rice vinegar2 tsp lemon juice2 cups steamed brown rice100g mixed salad leaves

2 carrots, cut into longribbons

200g edamame beans,steamed & podded

4 radishes, thinly slicedBlack sesame seeds, to

serveMicro herbs and purple

shiso leaves, to garnish(optional)

Place Celebrate Heath Japanese Teriyaki Recipe Base

in shallow dish, reserving 1½ tbsp. Add tofu to dish and

turn to coat. Set aside to marinate for 10 mins.

Meanwhile, heat oil in non-stick frying pan over

medium–high heat. Cook tofu, turning, for 3–4 mins or

until golden brown on all sides.

To make dressing, combine reserved Celebrate

Heath Japanese Teriyaki Recipe Base, rice vinegar and

lemon juice in small bowl.

To serve, arrange steamed rice, salad leaves, carrot

ribbons and edamame beans on serving platter. Top

with tofu and radish, drizzle with dressing and sprinkle

with sesame seeds and herbs.

Quinoa Pilaf with Broccoli, Black Beans, Corn & Herbs

Recipe / Celebrate HealthServes: 4

1 tbsp extra-virgin olive oil1 onion, finely chopped2 cloves garlic, crushed1 fresh long green chilli,

deseeded, finely chopped, plus extra sliced chilli to serve

200g (1 cup) uncooked quinoa, rinsed & drained

1 x 500mL packet Celebrate Health Vegan Stock

300g broccoli, trimmed & cut into small florets

1 large corn cob, kernels removed

400g tin black beans, rinsed & drained

100g baby spinach leavesFreshly ground black

pepper2 tbsp pepitasFresh herbs & lime

wedges, to serve

Heat oil in large saucepan over high heat. Cook onion,

stirring occasionally, for 5 mins or until softened.

Add garlic and chilli and cook stirring for 1 min or

until fragrant.

Add quinoa and Celebrate Health Vegan Stock and

bring to boil. Reduce heat to low, cover and simmer

for 12 mins or until stock has almost evaporated. Add

broccoli, corn and black beans and stir to combine.

Cover and cook for further 2–3 mins or until stock has

evaporated. Remove from heat and set aside, covered,

to steam for 3–4 mins.

Stir through spinach and season with pepper.

Top with pepitas, herbs and sliced chilli and serve

with lime wedges.

EatWell | 83

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Mediterranean eatingBoost your brain

Researchers from Swinburne University of Technology, Melbourne, evaluated available studies published between 2000 and 2015 on the subject of how the

Mediterranean diet influences the brain. The accumulated results showed that a Mediterranean style of eating is associated with improved memory, attention

and language as people age. Memory was especially positively affected with improvements in delayed recognition, working memory, long-term memory, executive function and visual constructs. The Mediterranean diet has these effects because it reduces inflammation, increases vitamins and minerals,

maintains healthy weight, increases antioxidants in the blood, enhances energy metabolism, supports a healthy gut flora and provides healthy fats.

EatWellHEALTH SHOT

84 | EatWell

Pho

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Mediterranean eatingBoost your brain

Researchers from Swinburne University of Technology, Melbourne, evaluated available studies published between 2000 and 2015 on the subject of how the

Mediterranean diet influences the brain. The accumulated results showed that a Mediterranean style of eating is associated with improved memory, attention

and language as people age. Memory was especially positively affected with improvements in delayed recognition, working memory, long-term memory, executive function and visual constructs. The Mediterranean diet has these effects because it reduces inflammation, increases vitamins and minerals,

maintains healthy weight, increases antioxidants in the blood, enhances energy metabolism, supports a healthy gut flora and provides healthy fats.

EatWellHEALTH SHOT

84 | EatWell

EatWell | 85EatWell | 85

Hungarian cuisine off ers a combination of simple food that originated with the nomadic tribes of the Hungarian plains with the newer infl uences of the Italians and Turks. The result is delicately spiced and deeply warming food. Bring some Hungarian fl avour to your cooking with our: vegan rainbow goulash;

cabbage and potato gratin; parsnip potato paprikash; seafood chowder; pea, mushroom and smoked tofu stew; easy apple crumble; or vegan székely gulyás.

Hungarian

Cabbage Rolls with Zesty Herby

Filling

Cabbage Rolls with Zesty Herby FillingRecipe / Meg Thompson

Cabbage rolls are a traditional Hungarian dish, but these take a different

direction. Filled with a zesty mix of eggplant, brown rice, herbs, seeds and

spices, it brings a rich and “hearty” style without being too heavy.

Makes: 6 rolls

1 eggplant, diced into 1cm pieces1–2 tbsp olive oil½ tsp cumin seeds½ tsp coriander seeds1 cup cooked brown rice1 clove garlic, peeled & finely choppedBig handful parsley leaves, chopped7–8 mint leaves, chopped

70–80g feta, crumbled½ cup sunflower seeds or pepitas1 egg, whisked½ tsp lemon zest¼ tsp salt or more to taste¼–½ tsp chilli flakes½ cup diced tomatoes6 cabbage leaves

Preheat oven to 190°C.

Drizzle eggplant with 1–2 tbsp olive

oil and good sprinkle of salt and place

in oven for 25 mins, or until eggplant

is tender.

Gently warm cumin and coriander

seeds in small frying pan until fragrant.

Crush warmed seeds with mortar

and pestle, or with the side of a knife

and set aside.

Combine eggplant, seeds and

remaining ingredients in bowl.

Cut off and discard any particularly

tough parts of cabbage leaves and

gently steam until just tender.

Lay out 1 cabbage leaf and add

around ½ cup mixture, rolling up to

large cigar or cone shape, whichever

works best with leaf shape. Continue

with remaining leaves.

Place rolls onto baking tray, drizzle

with a little oil and bake for around

20 mins, or until leaves are golden

and tender.

Vegan Rainbow GoulashRecipe / Meg Thompson

Traditionally, Hungarian goulash is made with meat

as the base. This is a delicious vegan version that

incorporates chickpeas and mushrooms for heartiness,

and is bright, zesty and fresh while still satisfying the

desire for a comforting meal.

Serves: 4

2 tbsp olive oil1 small onion, peeled

& diced2 cloves garlic, peeled

& chopped2 tsp Hungarian paprika150g mushrooms, sliced1 red capsicum, sliced

1 yellow capsicum, sliced1 green capsicum, sliced1 cup passata1 cup vegetable stock1 x 400g tin chickpeas,

drained & rinsedParsley leaves, to serveCooked rice, to serve

Place olive oil and onion in large saucepan over medium

heat and cook until soft.

Add garlic and paprika and stir for 1 min, until fragrant.

Add mushrooms and cook for a few mins, stirring

frequently.

Add capsicum, passata, stock and chickpeas and cook

for around 10 mins, or until vegies are cooked to taste.

Taste and add a little salt and pepper if necessary.

Serve with lots of parsley and rice.

Enjoy immediately! Pho

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: Meg

Tho

mps

on

86 | EatWell

RECIPESHungarian Syle

EWL029_086-093 CR Hungarian Style.indd 86EWL029_086-093 CR Hungarian Style.indd 86 4/02/2020 7:12:07 AM4/02/2020 7:12:07 AM

Hungarian cuisine offers a combination of simple food that originated with the nomadic tribes of the Hungarian plains with the newer influences of the Italians and Turks. The result is delicately spiced and deeply warming food. Bring some Hungarian flavour to your cooking with our: vegan rainbow goulash;

cabbage and potato gratin; parsnip potato paprikash; seafood chowder; pea, mushroom and smoked tofu stew; easy apple crumble; or vegan székely gulyás.

Hungarian

Cabbage Rolls with Zesty Herby

Filling

Cabbage Rolls with Zesty Herby FillingRecipe / Meg Thompson

Cabbage rolls are a traditional Hungarian dish, but these take a different

direction. Filled with a zesty mix of eggplant, brown rice, herbs, seeds and

spices, it brings a rich and “hearty” style without being too heavy.

Makes: 6 rolls

1 eggplant, diced into 1cm pieces1–2 tbsp olive oil½ tsp cumin seeds½ tsp coriander seeds1 cup cooked brown rice1 clove garlic, peeled & finely choppedBig handful parsley leaves, chopped7–8 mint leaves, chopped

70–80g feta, crumbled½ cup sunflower seeds or pepitas1 egg, whisked½ tsp lemon zest¼ tsp salt or more to taste¼–½ tsp chilli flakes½ cup diced tomatoes6 cabbage leaves

Preheat oven to 190°C.

Drizzle eggplant with 1–2 tbsp olive

oil and good sprinkle of salt and place

in oven for 25 mins, or until eggplant

is tender.

Gently warm cumin and coriander

seeds in small frying pan until fragrant.

Crush warmed seeds with mortar

and pestle, or with the side of a knife

and set aside.

Combine eggplant, seeds and

remaining ingredients in bowl.

Cut off and discard any particularly

tough parts of cabbage leaves and

gently steam until just tender.

Lay out 1 cabbage leaf and add

around ½ cup mixture, rolling up to

large cigar or cone shape, whichever

works best with leaf shape. Continue

with remaining leaves.

Place rolls onto baking tray, drizzle

with a little oil and bake for around

20 mins, or until leaves are golden

and tender.

Vegan Rainbow GoulashRecipe / Meg Thompson

Traditionally, Hungarian goulash is made with meat

as the base. This is a delicious vegan version that

incorporates chickpeas and mushrooms for heartiness,

and is bright, zesty and fresh while still satisfying the

desire for a comforting meal.

Serves: 4

2 tbsp olive oil1 small onion, peeled

& diced2 cloves garlic, peeled

& chopped2 tsp Hungarian paprika150g mushrooms, sliced1 red capsicum, sliced

1 yellow capsicum, sliced1 green capsicum, sliced1 cup passata1 cup vegetable stock1 x 400g tin chickpeas,

drained & rinsedParsley leaves, to serveCooked rice, to serve

Place olive oil and onion in large saucepan over medium

heat and cook until soft.

Add garlic and paprika and stir for 1 min, until fragrant.

Add mushrooms and cook for a few mins, stirring

frequently.

Add capsicum, passata, stock and chickpeas and cook

for around 10 mins, or until vegies are cooked to taste.

Taste and add a little salt and pepper if necessary.

Serve with lots of parsley and rice.

Enjoy immediately! Pho

togr

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86 | EatWell

RECIPESHungarian Syle

Vegan Rainbow Goulash

This is a delicious vegan version that incorporates chickpeas and mushrooms for heartiness, and is bright, zesty and fresh while

still satisfying the desire for a comforting meal.

EatWell | 87

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Vegan Rainbow Goulash

This is a delicious vegan version that incorporates chickpeas and mushrooms for heartiness, and is bright, zesty and fresh while

still satisfying the desire for a comforting meal.

EatWell | 87

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Tho

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acqu

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lwill

Parsnip Potato PaprikashRecipe / Jacqueline Alwill

Whilst a lot of meat dishes appear to be present in the Hungarian diet, there’s

always a way to make them plant-based and this variation on the Hungarian

Paprikash does just that. I’ve swapped out chicken for nourishing root vegetables

such as parsnip and potato and added radish for a bit of extra punch. Serve this

beauty with my delicious Zucchini Cucumber Salad (recipe above).

Serves: 4–6

1 tbsp extra-virgin olive oil1 large brown onion, peeled &

roughly chopped2 cloves garlic, peeled & sliced1 red capsicum, seeded &

roughly chopped450g parsnips, trimmed & roughly

chopped into 3cm chunks450g white potatoes, roughly

chopped into 3cm chunks

1 bunch radishes, trimmed & quartered1 × 400g tin chopped tomatoes1½ tbsp sweet paprika1½ tsp smoked paprikaPinch chilli flakes400mL water¼ cup fresh parsley leaves, finely

sliced to serveSea salt & black pepper

Preheat oven to 180°C.

Heat heavy-based oven-proof

saucepan on medium heat, add olive

oil, onion, garlic and capsicum,

cover and cook for 10 mins, stirring

frequently.

Add parsnips, potatoes, radishes,

tomatoes, paprika, chilli and water and

season. Cover and place in oven for 45

mins. Remove lid and cook further

15 mins to finish.

Sprinkle with parsley and serve.

Hungarian-Inspired Zucchini Cucumber SaladRecipe / Jacqueline Alwill

Having never made Hungarian food before, I thought my best intro would be to try

a variation on one of their most favourite sides: the cucumber salad. I’ve upped the

nutrition with the integration of zucchini and removed the traditional cream for

a plant-based variation on this beautiful crisp, crunchy and refreshing salad.

Serves: 4

1 zucchini, finely sliced1 telegraph cucumber, finely slicedSea salt

2 tbsp apple-cider vinegar1 small clove garlic, peeled & minced¼ cup dill leaves, picked

Place zucchini and cucumber slices in

bowl, sprinkle with sea salt, toss and

then cover with heavy dish for 1 hr to

press out liquid.

After 1 hr, squeeze liquid out by

hand and place in serving bowl.

Combine apple-cider vinegar and

garlic in small bowl, mix and pour over

cucumber and zucchini slices.

Toss to coat, sprinkle with dill leaves

and serve.

Hungarian-Inspired Zucchini Cucumber Salad

Cabbage & Potato Gratin

Cabbage & Potato GratinRecipe / Meg Thompson

Cabbage and potato combine here for a delicious bake

that can work well as a side or as the main event. My

secret is pre-cooking the potatoes as I always find they

take too long cooked from raw in this way — and I never

have the patience to wait!

Serves: 4–6

½ white or green cabbage2 large potatoes, sliced4 cloves garlic, peeled

& chopped1 cup milk

¼ cup plain yoghurt½ cup gruyère, grated¼ cup parmesan, grated¼ cup breadcrumbs

(gluten-free if required)

Preheat oven to 180°C.

Slice cabbage into ribbons and place onto baking tray,

drizzling with a little olive oil and sprinkle of salt.

Roast for 10–15 mins, until cabbage is beginning to

soften and caramelise.

Meanwhile, place potato slices into saucepan of boiling

water and simmer for 5 minutes. Drain and set aside.

Place cabbage in baking dish and add garlic, tossing

to combine.

Sprinkle half gruyère onto cabbage mixture. Layer sliced

potatoes over top.

Whisk together milk, yoghurt and remaining gruyère in

bowl and pour over potatoes, pressing down to allow mixture

to seep through layer of potatoes. Bake in oven for 1 hr.

10 mins before end of cooking time, remove dish from

oven and sprinkle over parmesan and breadcrumbs before

returning to oven to brown.

Parsnip Potato Paprikash

88 | EatWell

RECIPESHungarian Style

88 | EatWell

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Parsnip Potato PaprikashRecipe / Jacqueline Alwill

Whilst a lot of meat dishes appear to be present in the Hungarian diet, there’s

always a way to make them plant-based and this variation on the Hungarian

Paprikash does just that. I’ve swapped out chicken for nourishing root vegetables

such as parsnip and potato and added radish for a bit of extra punch. Serve this

beauty with my delicious Zucchini Cucumber Salad (recipe above).

Serves: 4–6

1 tbsp extra-virgin olive oil1 large brown onion, peeled &

roughly chopped2 cloves garlic, peeled & sliced1 red capsicum, seeded &

roughly chopped450g parsnips, trimmed & roughly

chopped into 3cm chunks450g white potatoes, roughly

chopped into 3cm chunks

1 bunch radishes, trimmed & quartered1 × 400g tin chopped tomatoes1½ tbsp sweet paprika1½ tsp smoked paprikaPinch chilli flakes400mL water¼ cup fresh parsley leaves, finely

sliced to serveSea salt & black pepper

Preheat oven to 180°C.

Heat heavy-based oven-proof

saucepan on medium heat, add olive

oil, onion, garlic and capsicum,

cover and cook for 10 mins, stirring

frequently.

Add parsnips, potatoes, radishes,

tomatoes, paprika, chilli and water and

season. Cover and place in oven for 45

mins. Remove lid and cook further

15 mins to finish.

Sprinkle with parsley and serve.

Hungarian-Inspired Zucchini Cucumber SaladRecipe / Jacqueline Alwill

Having never made Hungarian food before, I thought my best intro would be to try

a variation on one of their most favourite sides: the cucumber salad. I’ve upped the

nutrition with the integration of zucchini and removed the traditional cream for

a plant-based variation on this beautiful crisp, crunchy and refreshing salad.

Serves: 4

1 zucchini, finely sliced1 telegraph cucumber, finely slicedSea salt

2 tbsp apple-cider vinegar1 small clove garlic, peeled & minced¼ cup dill leaves, picked

Place zucchini and cucumber slices in

bowl, sprinkle with sea salt, toss and

then cover with heavy dish for 1 hr to

press out liquid.

After 1 hr, squeeze liquid out by

hand and place in serving bowl.

Combine apple-cider vinegar and

garlic in small bowl, mix and pour over

cucumber and zucchini slices.

Toss to coat, sprinkle with dill leaves

and serve.

Hungarian-Inspired Zucchini Cucumber Salad

Cabbage & Potato Gratin

Cabbage & Potato GratinRecipe / Meg Thompson

Cabbage and potato combine here for a delicious bake

that can work well as a side or as the main event. My

secret is pre-cooking the potatoes as I always find they

take too long cooked from raw in this way — and I never

have the patience to wait!

Serves: 4–6

½ white or green cabbage2 large potatoes, sliced4 cloves garlic, peeled

& chopped1 cup milk

¼ cup plain yoghurt½ cup gruyère, grated¼ cup parmesan, grated¼ cup breadcrumbs

(gluten-free if required)

Preheat oven to 180°C.

Slice cabbage into ribbons and place onto baking tray,

drizzling with a little olive oil and sprinkle of salt.

Roast for 10–15 mins, until cabbage is beginning to

soften and caramelise.

Meanwhile, place potato slices into saucepan of boiling

water and simmer for 5 minutes. Drain and set aside.

Place cabbage in baking dish and add garlic, tossing

to combine.

Sprinkle half gruyère onto cabbage mixture. Layer sliced

potatoes over top.

Whisk together milk, yoghurt and remaining gruyère in

bowl and pour over potatoes, pressing down to allow mixture

to seep through layer of potatoes. Bake in oven for 1 hr.

10 mins before end of cooking time, remove dish from

oven and sprinkle over parmesan and breadcrumbs before

returning to oven to brown.

Parsnip Potato Paprikash

RECIPESHungarian Style

88 | EatWell

Healthy Hungarian CrêpesRecipe / Jacqueline Alwill

Hungarian crêpes, known as palacsinta, look and

sound delicious with their traditional ingredients

including eggs, flour and milk with additions such

as apricot jam, berries, cottage cheese and icing

sugar. I’ve upped the ante on my variation of the

Hungarian crêpe with coconut yoghurt, berries and

toasted almonds and made them gluten-free with

an almond, arrowroot and buckwheat flour.

Makes: 10 crêpes

Crêpe Batter3 eggs½ cup almond meal½ cup arrowroot flour½ cup buckwheat flour1 cup plant-based milk½ tsp bicarbonate

of soda

¼ cup waterCoconut oil, for cooking

To serveCoconut yoghurtFlaked almondsAlmond butterSliced strawberriesDrizzle maple syrup

To make crêpe batter, whisk together eggs with

almond meal, arrowroot flour, buckwheat flour

and milk and set aside for 10 mins.

Just before cooking, combine bicarb with water

then whisk through crêpe batter.

Heat frying pan on medium heat, coat with

coconut oil and pour ¼ cup batter into pan,

spreading evenly. Cook for approximately 1 min

on one side before flipping and cooking a further

45–50 secs on the other. Remove from pan, cover

and set aside while cooking remaining batter.

When ready to serve, place spoonful of coconut

yoghurt into middle of each crêpe, drizzle

with almond butter, roll up and top with flaked

almonds, sliced strawberries and a good drizzle

of maple syrup.

Healthy Hungarian Crêpes

I’ve upped the ante on my variation

of the Hungarian crêpe with coconut

yoghurt, berries and toasted almonds.

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Healthy Hungarian CrêpesRecipe / Jacqueline Alwill

Hungarian crêpes, known as palacsinta, look and

sound delicious with their traditional ingredients

including eggs, flour and milk with additions such

as apricot jam, berries, cottage cheese and icing

sugar. I’ve upped the ante on my variation of the

Hungarian crêpe with coconut yoghurt, berries and

toasted almonds and made them gluten-free with

an almond, arrowroot and buckwheat flour.

Makes: 10 crêpes

Crêpe Batter3 eggs½ cup almond meal½ cup arrowroot flour½ cup buckwheat flour1 cup plant-based milk½ tsp bicarbonate

of soda

¼ cup waterCoconut oil, for cooking

To serveCoconut yoghurtFlaked almondsAlmond butterSliced strawberriesDrizzle maple syrup

To make crêpe batter, whisk together eggs with

almond meal, arrowroot flour, buckwheat flour

and milk and set aside for 10 mins.

Just before cooking, combine bicarb with water

then whisk through crêpe batter.

Heat frying pan on medium heat, coat with

coconut oil and pour ¼ cup batter into pan,

spreading evenly. Cook for approximately 1 min

on one side before flipping and cooking a further

45–50 secs on the other. Remove from pan, cover

and set aside while cooking remaining batter.

When ready to serve, place spoonful of coconut

yoghurt into middle of each crêpe, drizzle

with almond butter, roll up and top with flaked

almonds, sliced strawberries and a good drizzle

of maple syrup.

Healthy Hungarian Crêpes

I’ve upped the ante on my variation

of the Hungarian crêpe with coconut

yoghurt, berries and toasted almonds.

EatWell | 89

Ham & Sweet Potato SoupRecipe / Lee Holmes

This soup is so delicious and easy to throw together. It’s also

great to freeze, for use as a quick midweek work meal. In my

eyes, ham is one of the most scrumptious, joyous, flavour-filled

foods in the world. But not all hams are created equal. Make sure

you find a passionate butcher and invest in quality free-range or

organic nitrate-free ham, which will be browner and not so pink

(pink ham has been treated with nitrates). The taste is second

to none, and you only need small amounts to bring an immense

salty ham flavour to your meals.

Serves: 4

1 tbsp olive oil2 leeks, pale part only,

thinly sliced2 cloves garlic, finely chopped4 thin nitrate-free ham

slices, chopped500g sweet potato, peeled

& chopped1 turnip, chopped

1 head broccoli, chopped1L vegetable stock or

filtered water1 tsp sweet paprika2 tsp thyme leaves + extra

sprigs to serveSea salt & freshly ground black

pepper, to taste80mL coconut cream

Heat olive oil in large saucepan over medium heat, then cook leeks, garlic and ham for 5 mins, stirring frequently.

Add remaining ingredients except coconut cream and bring to

boil. Reduce heat to low and simmer, covered, for 20 mins, or until

vegetables are cooked.

Transfer half the soup to blender, allow to cool slightly, then

purée until smooth. Return puréed soup to pan to heat through.

Ladle into bowls, swirl in coconut cream and serve garnished

with thyme sprigs and a grind of pepper.

Tip: Roasted sweet potato slices make a lovely garnish for this

soup, as do edible flowers.

Easy Apple CrumbleRecipe / Lee Holmes

In a traditional Hungarian kitchen, the apple pie is usually

baked in a large rectangular baking dish and not a round pie

dish. As easy as apple pie, this crumble’s grandeur lies in its

simplicity and simple earthy flavours.

Serves: 2–3

4–5 granny smith apples, cored & sliced

½ tsp ground nutmeg2 tbs coconut sugar½ tsp ground cinnamon

1½ cup walnuts or almonds or mixed nuts of choice

3 tbsp butter, cubedPinch Celtic sea salt

Preheat oven to 175°C.

Place apples in bowl with nutmeg, coconut sugar and

cinnamon and toss to coat.

Remove from bowl and layer in pie or baking dish.

In food processor, process nuts until fine.

Add butter and sea salt and process until crumbly.

Sprinkle mixture over apples and place in oven.

Bake for 25 mins until crispy on top.

Ham & Sweet Potato Soup

Easy Apple Crumble

RECIPESHungarian Style

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Ham & Sweet Potato SoupRecipe / Lee Holmes

This soup is so delicious and easy to throw together. It’s also

great to freeze, for use as a quick midweek work meal. In my

eyes, ham is one of the most scrumptious, joyous, flavour-filled

foods in the world. But not all hams are created equal. Make sure

you find a passionate butcher and invest in quality free-range or

organic nitrate-free ham, which will be browner and not so pink

(pink ham has been treated with nitrates). The taste is second

to none, and you only need small amounts to bring an immense

salty ham flavour to your meals.

Serves: 4

1 tbsp olive oil2 leeks, pale part only,

thinly sliced2 cloves garlic, finely chopped4 thin nitrate-free ham

slices, chopped500g sweet potato, peeled

& chopped1 turnip, chopped

1 head broccoli, chopped1L vegetable stock or

filtered water1 tsp sweet paprika2 tsp thyme leaves + extra

sprigs to serveSea salt & freshly ground black

pepper, to taste80mL coconut cream

Heat olive oil in large saucepan over medium heat, then cook leeks, garlic and ham for 5 mins, stirring frequently.

Add remaining ingredients except coconut cream and bring to

boil. Reduce heat to low and simmer, covered, for 20 mins, or until

vegetables are cooked.

Transfer half the soup to blender, allow to cool slightly, then

purée until smooth. Return puréed soup to pan to heat through.

Ladle into bowls, swirl in coconut cream and serve garnished

with thyme sprigs and a grind of pepper.

Tip: Roasted sweet potato slices make a lovely garnish for this

soup, as do edible flowers.

Easy Apple CrumbleRecipe / Lee Holmes

In a traditional Hungarian kitchen, the apple pie is usually

baked in a large rectangular baking dish and not a round pie

dish. As easy as apple pie, this crumble’s grandeur lies in its

simplicity and simple earthy flavours.

Serves: 2–3

4–5 granny smith apples,cored & sliced

½ tsp ground nutmeg2 tbs coconut sugar½ tsp ground cinnamon

1½ cup walnuts or almonds or mixed nuts of choice

3 tbsp butter, cubedPinch Celtic sea salt

Preheat oven to 175°C.

Place apples in bowl with nutmeg, coconut sugar and

cinnamon and toss to coat.

Remove from bowl and layer in pie or baking dish.

In food processor, process nuts until fine.

Add butter and sea salt and process until crumbly.

Sprinkle mixture over apples and place in oven.

Bake for 25 mins until crispy on top.

Ham & Sweet Potato Soup

Easy Apple Crumble

RECIPESHungarian Style

90 | EatWell

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Seafood ChowderRecipe / Lee Holmes

Say “chow” to my creamy chowder full of delicious flavours

and fibre-rich vegies. It’s my take on the classic Hungarian

Fisherman’s Soup, which traditionally uses carp or catfish

and is spiced with generous amounts of paprika. It’s the

perfect one-pot wonder for mid-week meals.

Serves: 4

1 tbsp extra-virgin olive oil2 brown onions, finely

chopped2 stalks celery, thinly sliced1 clove garlic, crushed1 tsp sweet paprika1 tsp hot paprika or to taste400mL tin coconut cream500mL good quality

fish stock350g sweet potato, peeled

& cut into 1cm cubes

1 cup fresh green peas, or thawed frozen peas

500g firm white fish, such as perch or cod, pin bones and skin removed & cut into large chunks

24 mussels, scrubbed well, beards removed

2 tbsp chopped flat-leaf parsley, to garnish

Sea salt & freshly ground black pepper

Seafood Chowder

Say “chow” to my creamy chowder full of delicious fl avours and

fi bre-rich vegies.

Heat olive oil in large saucepan over medium heat. Sauté onion for 3 mins, or until it starts to soften, then add celery, garlic and paprika and cook for a further 1–2 mins.

Stir in coconut cream, stock and sweet potato. Bring

to boil, then reduce heat and simmer for 20 mins, or until

sweet potato is soft when pierced with a fork.

Stir in peas and fish and cook for 3 mins, or until fish is

just opaque.

Add mussels and cook for a further 3 mins, or until

mussels have opened. Discard any that remain closed.

Season to taste with sea salt and black pepper.

Serve in deep bowls, with parsley leaves scattered over.

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Hol

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Seafood ChowderRecipe / Lee Holmes

Say “chow” to my creamy chowder full of delicious flavours

and fibre-rich vegies. It’s my take on the classic Hungarian

Fisherman’s Soup, which traditionally uses carp or catfish

and is spiced with generous amounts of paprika. It’s the

perfect one-pot wonder for mid-week meals.

Serves: 4

1 tbsp extra-virgin olive oil2 brown onions, finely

chopped2 stalks celery, thinly sliced1 clove garlic, crushed1 tsp sweet paprika1 tsp hot paprika or to taste400mL tin coconut cream500mL good quality

fish stock350g sweet potato, peeled

& cut into 1cm cubes

1 cup fresh green peas, or thawed frozen peas

500g firm white fish, such as perch or cod, pin bones and skin removed & cut into large chunks

24 mussels, scrubbed well, beards removed

2 tbsp chopped flat-leaf parsley, to garnish

Sea salt & freshly ground black pepper

Seafood Chowder

Say “chow” to my creamy chowder full of delicious fl avours and

fi bre-rich vegies.

Heat olive oil in large saucepan over medium heat. Sauté onion for 3 mins, or until it starts to soften, then add celery, garlic and paprika and cook for a further 1–2 mins.

Stir in coconut cream, stock and sweet potato. Bring

to boil, then reduce heat and simmer for 20 mins, or until

sweet potato is soft when pierced with a fork.

Stir in peas and fish and cook for 3 mins, or until fish is

just opaque.

Add mussels and cook for a further 3 mins, or until

mussels have opened. Discard any that remain closed.

Season to taste with sea salt and black pepper.

Serve in deep bowls, with parsley leaves scattered over.

EatWell | 91

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Vegan Hungarian Goulash with Cucumber Dill Salad

Vegan Hungarian Goulash with Cucumber Dill SaladRecipe / Adam Guthrie

Hungarian goulash is the most famous and often-cooked dish outside the

borders of Hungary. Still, there are many confusions and misconceptions

surrounding its exact ingredients and preparation method, as even in Hungary

every other cook has their own way of cooking it, by either adding or omitting

some of the ingredients or changing something in the preparation process.

It is eaten as a main dish and is considered to be more of a soup than a stew.

If cooked in the proper way, goulash has a nice and evenly thick consistency,

almost like a sauce. This dish has instantly become a family favourite and I hope

that you enjoy it as much as we did.

Serves: 8

Cashew Sour Cream (makes 3 cups)

2 cups raw cashews¾ cup lemon juice½ tsp salt2 cups water

Goulash4 onions, finely diced¼ cup Hungarian paprika5 garlic cloves, chopped2 red capsicums, seeded

& cut into 2cm chunks1 yellow capsicum, seeded

& cut into 2cm chunks2 carrots, cut into 2cm dice3 tomatoes, roughly chopped700g sweet potato, cut

into 4cm chunks

2 potatoes, cut into 4cm chunks5 cups water4 tbsp vegan “beef” stock powder1 bay leafSalt1 tsp freshly ground black pepper8 slices wholemeal sourdough bread1 cup cashew sour cream (see

recipe above)

Cucumber Dill Salad2 telegraph cucumbers, sliced into

thin rounds½ cup fresh dill, chopped½ cup cashew sour cream (see

recipe above)2 tbsp apple-cider vinegar4 garlic cloves, finely chopped1 tsp Hungarian paprikaSalt & pepper

Pea, Mushroom & Smoked Tofu StewRecipe / Adam Guthrie

Based on the traditional Transylvanian stew, this recipe swaps

out the meat and adds smoked tofu. The cashew sour cream

creates a delicious stew that coats the vegetables with

a bounty of flavour.

Serves: 4

1 onion, finely diced250g smoked tofu, very

finely diced1 cup water500g button mushrooms,

cut into quarters2 tbsp vegan “chicken”

stock powder1 tbsp Dijon mustard

½ cup cashew sour cream (see recipe opposite)

1 tsp Hungarian paprika250g frozen green peasSalt & pepper, to taste1 bunch fresh parsley,

roughly chopped1 cup cooked brown ricePinch paprika

Heat saucepan over medium heat, add onion and sauté without

oil until translucent.

Add tofu and sauté for 2 mins. Add half the water to deglaze pan.

Add mushrooms and stock powder, cover with lid, reduce heat

and cook for about 5 mins. Add mustard, cashew sour cream,

paprika, green peas and remaining water and cook for 1 min,

stirring until peas are bright green.

To serve, top with chopped parsley and a pinch of paprika and

serve with cooked brown rice.

RECIPESHungarian Style

To make cashew sour cream, place

all ingredients in high-speed blender

and purée until smooth, and the same

consistency as dairy sour cream; it

will thicken overnight in the fridge.

Store in airtight container in fridge

until required and use within 7 days.

It can be frozen if required.

Heat large saucepan or Dutch oven

over medium heat and cook onions

without oil until beginning to brown,

about 5 mins.

Stir in paprika and garlic. Add

capsicums and cook stirring for

another 2 mins. Add carrots,

tomatoes, sweet potato and potatoes,

water, stock powder and bay leaf.

Bring to boil, cover, reduce heat to

low, and simmer for 40 mins. Remove

lid and simmer for another 15 mins.

Season with salt and pepper to taste.

To make cucumber dill salad, place

all ingredients in bowl and mix well.

Sprinkle top with a pinch of paprika.

To serve, place pan on table with

bread, cucumber salad and cashew

sour cream.

Enjoy immediately.

Pea, Mushroom & Smoked Tofu Stew

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Vegan Hungarian Goulash withCucumber Dill Salad

Vegan Hungarian Goulash with Cucumber Dill SaladRecipe / Adam Guthrie

Hungarian goulash is the most famous and often-cooked dish outside the

borders of Hungary. Still, there are many confusions and misconceptions

surrounding its exact ingredients and preparation method, as even in Hungary

every other cook has their own way of cooking it, by either adding or omitting

some of the ingredients or changing something in the preparation process.

It is eaten as a main dish and is considered to be more of a soup than a stew.

If cooked in the proper way, goulash has a nice and evenly thick consistency,

almost like a sauce. This dish has instantly become a family favourite and I hope

that you enjoy it as much as we did.

Serves: 8

Cashew Sour Cream(makes 3 cups)

2 cups raw cashews¾ cup lemon juice½ tsp salt2 cups water

Goulash4 onions, finely diced¼ cup Hungarian paprika5 garlic cloves, chopped2 red capsicums, seeded

& cut into 2cm chunks1 yellow capsicum, seeded

& cut into 2cm chunks2 carrots, cut into 2cm dice3 tomatoes, roughly chopped700g sweet potato, cut

into 4cm chunks

2 potatoes, cut into 4cm chunks5 cups water4 tbsp vegan “beef” stock powder1 bay leafSalt1 tsp freshly ground black pepper8 slices wholemeal sourdough bread1 cup cashew sour cream (see

recipe above)

Cucumber Dill Salad2 telegraph cucumbers, sliced into

thin rounds½ cup fresh dill, chopped½ cup cashew sour cream (see

recipe above)2 tbsp apple-cider vinegar4 garlic cloves, finely chopped1 tsp Hungarian paprikaSalt & pepper

Pea, Mushroom & Smoked Tofu StewRecipe / Adam Guthrie

Based on the traditional Transylvanian stew, this recipe swaps

out the meat and adds smoked tofu. The cashew sour cream

creates a delicious stew that coats the vegetables with

a bounty of flavour.

Serves: 4

1 onion, finely diced250g smoked tofu, very

finely diced1 cup water500g button mushrooms,

cut into quarters2 tbsp vegan “chicken”

stock powder1 tbsp Dijon mustard

½ cup cashew sour cream(see recipe opposite)

1 tsp Hungarian paprika250g frozen green peasSalt & pepper, to taste1 bunch fresh parsley,

roughly chopped1 cup cooked brown ricePinch paprika

Heat saucepan over medium heat, add onion and sauté without

oil until translucent.

Add tofu and sauté for 2 mins. Add half the water to deglaze pan.

Add mushrooms and stock powder, cover with lid, reduce heat

and cook for about 5 mins. Add mustard, cashew sour cream,

paprika, green peas and remaining water and cook for 1 min,

stirring until peas are bright green.

To serve, top with chopped parsley and a pinch of paprika and

serve with cooked brown rice.

RECIPESHungarian Style

To make cashew sour cream, place

all ingredients in high-speed blender

and purée until smooth, and the same

consistency as dairy sour cream; it

will thicken overnight in the fridge.

Store in airtight container in fridge

until required and use within 7 days.

It can be frozen if required.

Heat large saucepan or Dutch oven

over medium heat and cook onions

without oil until beginning to brown,

about 5 mins.

Stir in paprika and garlic. Add

capsicums and cook stirring for

another 2 mins. Add carrots,

tomatoes, sweet potato and potatoes,

water, stock powder and bay leaf.

Bring to boil, cover, reduce heat to

low, and simmer for 40 mins. Remove

lid and simmer for another 15 mins.

Season with salt and pepper to taste.

To make cucumber dill salad, place

all ingredients in bowl and mix well.

Sprinkle top with a pinch of paprika.

To serve, place pan on table with

bread, cucumber salad and cashew

sour cream.

Enjoy immediately.

Pea, Mushroom & Smoked Tofu Stew

92 | EatWell

Vegan Székely Gulyás (Mushroom & Sauerkraut Goulash)

Recipe / Adam GuthrieThe name székely gulyás means “gypsy goulash”

in Hungarian. Technically, this is a soupy pork

dish with sauerkraut and sour cream. I have

swapped out the pork with mushrooms to create

a traditional-style vegan version.

Serves: 8

1 large onion, finely chopped

1 tbsp Hungarian paprika

1 tsp caraway seeds600g mushrooms,

quartered500g sauerkraut1 cup cashew sour

cream (recipe opposite)

6 cups water30g plain flour200g mushrooms,

quartered & dry sautéed in frying pan, to garnish

Salt & pepper1 cup parsley leaves,

roughly choppedWholemeal sourdough

bread, to serve

In large saucepan, gently fry onion, paprika,

caraway seeds and mushrooms. Cover and cook

on low heat for 15 mins. Add sauerkraut and cook

for 5 mins.

In bowl, mix cashew sour cream, water and

flour, then add to mushroom mixture, stir well and

bring to boil. Reduce heat and simmer for 10 mins.

Season with salt and pepper to taste.

Top with sautéed mushrooms and parsley. Serve

in pan with wholemeal sourdough bread on the side.

I have swapped out the pork with

mushrooms to create a traditional-

style vegan version.

Vegan Székely Gulyás (Mushroom & Sauerkraut Goulash)

EatWell | 93

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Vegan Székely Gulyás (Mushroom & Sauerkraut Goulash)

Recipe / Adam GuthrieThe name székely gulyás means “gypsy goulash”

in Hungarian. Technically, this is a soupy pork

dish with sauerkraut and sour cream. I have

swapped out the pork with mushrooms to create

a traditional-style vegan version.

Serves: 8

1 large onion, finely chopped

1 tbsp Hungarian paprika

1 tsp caraway seeds600g mushrooms,

quartered500g sauerkraut1 cup cashew sour

cream (recipe opposite)

6 cups water30g plain flour200g mushrooms,

quartered & dry sautéed in frying pan, to garnish

Salt & pepper1 cup parsley leaves,

roughly choppedWholemeal sourdough

bread, to serve

In large saucepan, gently fry onion, paprika,

caraway seeds and mushrooms. Cover and cook

on low heat for 15 mins. Add sauerkraut and cook

for 5 mins.

In bowl, mix cashew sour cream, water and

flour, then add to mushroom mixture, stir well and

bring to boil. Reduce heat and simmer for 10 mins.

Season with salt and pepper to taste.

Top with sautéed mushrooms and parsley. Serve

in pan with wholemeal sourdough bread on the side.

I have swapped out the pork with

mushrooms to create a traditional-

style vegan version.

Vegan Székely Gulyás (Mushroom & Sauerkraut Goulash)

EatWell | 93

Kombucha: “Tea of Immortality”

Kombucha is a fermented tea beverage that combines the health benefi ts of fermented foods with boosted properties of tea. It is widely available as a refreshing drink and can

help with conditions from diabetes to diseased joints.Words / Lisa Guy

Kombucha is a fermented tea

beverage which dates back

thousands of years to ancient

China. In Eastern cultures

kombucha is traditionally known as the

“Tea of Immortality” and is revered for its

healing properties. In 414 CE a physician

named Kombu introduced the fermented

drink into Japan, where he used it to cure

Emperor Inkyo’s digestive issues. Then in the

early 20th century kombucha was brought

to Russia and Germany and then France,

where it was brewed in millions of homes

as a health and digestive aid. Kombucha’s

popularity increased among health and

wellness enthusiasts after a 1960s Swiss

study compared kombucha’s probiotic health

benefits to that of yoghurt. Today kombucha is

sold around the globe in a variety of flavours

as a popular mainstream beverage enjoyed

for its unique taste and health benefits.

Kombucha is regarded as a functional

beverage due to its many beneficial health

properties. It is known for its ability to

support gut health and digestion, improve

immune function and boost vitality and

overall wellbeing. Studies have suggested

kombucha consumption may offer protection

against a number of chronic diseases such as

type-2 diabetes, cancer and joint disease.

How is kombucha made?Kombucha is a healthy fermented beverage

made from green or black tea (or both),

together with yeast and sugar. This

nutritious, tart and slightly sweet drink has

an effervescent fizz, and can be made with

a variety of fruit juices or herbs. The tea and

sugar is fermented by a SCOBY (symbiotic

culture of bacteria and yeast), which is

a slimy, disc-shaped “tea fungus” needed

for the production of kombucha.

The common way to make kombucha

is to place a SCOBY in the sweetened tea

mixture and leave it at room temperature to

ferment for around one to three weeks. The

kombucha is then bottled and left to ferment

for a second round of one to two weeks.

The second ferment is when the kombucha

starts to carbonate and fizz. It’s important

to refrigerate kombucha after this second

ferment, to slow down the fermentation

process. If you leave the second fermentation

for too long it will lead to an increased level of

alcohol in your kombucha.

During the fermentation process the

yeast in the SCOBY breaks down sugars

in the tea mixture and releases beneficial

probiotic bacteria, along with vitamins, amino

acids, antioxidants and other nutrients. The

SCOBY consumes most of the sugar during

fermentation, so the final product only

contains a small amount of sugar, usually

around 4g (1 teaspoon) per 473mL bottle.

The “mother” SCOBY can be used over

and over again to make new batches of

kombucha. With each new batch a “baby”

SCOBY will grow, which can be given away

and used to start new batches of kombucha.

Disease preventionKombucha possesses the health benefits of

tea (Camellia sinensis) and that of fermented

foods. Tea’s health benefits are due to

its polyphenols, which are natural plant

compounds in both green and black tea that

act as potent antioxidants. The antioxidants

in tea have been found to lower cholesterol

levels and protect against coronary heart Pho

togr

aphy

: Get

ty

Kombucha is sold around the globe in a variety of fl avours

as a popular mainstream beverage enjoyed for its unique

taste and health benefi ts.

94 | EatWell

ARTICLEkombucha

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Kombucha: “Tea of Immortality”

Kombucha is a fermented tea beverage that combines the health benefi ts of fermented foods with boosted properties of tea. It is widely available as a refreshing drink and can

help with conditions from diabetes to diseased joints.Words / Lisa Guy

Kombucha is a fermented tea

beverage which dates back

thousands of years to ancient

China. In Eastern cultures

kombucha is traditionally known as the

“Tea of Immortality” and is revered for its

healing properties. In 414 CE a physician

named Kombu introduced the fermented

drink into Japan, where he used it to cure

Emperor Inkyo’s digestive issues. Then in the

early 20th century kombucha was brought

to Russia and Germany and then France,

where it was brewed in millions of homes

as a health and digestive aid. Kombucha’s

popularity increased among health and

wellness enthusiasts after a 1960s Swiss

study compared kombucha’s probiotic health

benefits to that of yoghurt. Today kombucha is

sold around the globe in a variety of flavours

as a popular mainstream beverage enjoyed

for its unique taste and health benefits.

Kombucha is regarded as a functional

beverage due to its many beneficial health

properties. It is known for its ability to

support gut health and digestion, improve

immune function and boost vitality and

overall wellbeing. Studies have suggested

kombucha consumption may offer protection

against a number of chronic diseases such as

type-2 diabetes, cancer and joint disease.

How is kombucha made?Kombucha is a healthy fermented beverage

made from green or black tea (or both),

together with yeast and sugar. This

nutritious, tart and slightly sweet drink has

an effervescent fizz, and can be made with

a variety of fruit juices or herbs. The tea and

sugar is fermented by a SCOBY (symbiotic

culture of bacteria and yeast), which is

a slimy, disc-shaped “tea fungus” needed

for the production of kombucha.

The common way to make kombucha

is to place a SCOBY in the sweetened tea

mixture and leave it at room temperature to

ferment for around one to three weeks. The

kombucha is then bottled and left to ferment

for a second round of one to two weeks.

The second ferment is when the kombucha

starts to carbonate and fizz. It’s important

to refrigerate kombucha after this second

ferment, to slow down the fermentation

process. If you leave the second fermentation

for too long it will lead to an increased level of

alcohol in your kombucha.

During the fermentation process the

yeast in the SCOBY breaks down sugars

in the tea mixture and releases beneficial

probiotic bacteria, along with vitamins, amino

acids, antioxidants and other nutrients. The

SCOBY consumes most of the sugar during

fermentation, so the final product only

contains a small amount of sugar, usually

around 4g (1 teaspoon) per 473mL bottle.

The “mother” SCOBY can be used over

and over again to make new batches of

kombucha. With each new batch a “baby”

SCOBY will grow, which can be given away

and used to start new batches of kombucha.

Disease preventionKombucha possesses the health benefits of

tea (Camellia sinensis) and that of fermented

foods. Tea’s health benefits are due to

its polyphenols, which are natural plant

compounds in both green and black tea that

act as potent antioxidants. The antioxidants

in tea have been found to lower cholesterol

levels and protect against coronary heart Pho

togr

aphy

: Get

tyKombucha is sold around the globe in a variety of fl avours

as a popular mainstream beverage enjoyed for its unique

taste and health benefi ts.

94 | EatWell

ARTICLEkombucha

disease and cancer. They have a positive effect

on the liver and help encourage weight loss by

increasing metabolism and fat burning.

The fermentation process of kombucha

produces even higher concentrations of

these beneficial antioxidants and also

produces some new antioxidants that

are not naturally found in tea including

D-saccharic acid (or glucaric acid).

Kombucha contains a variety of

antioxidants that protect the body against

free radical damage and the development

of certain chronic diseases including type-

2 diabetes and cardiovascular disease.

These beneficial antioxidants also help ease

inflammation throughout the body.

Animal studies have shown that

consuming kombucha can also help manage

blood sugar levels and may be beneficial in

the management of type-2 diabetes. Studies

have also shown that kombucha also has

anti-cancerous properties and may help

reduce the risk of cancer.

According to a review published in the

Journal of Medicinal Food, drinking kombucha

regularly can help improve recovery and

prevent disease due to its detoxification,

antioxidant and energy- and immune-

boosting properties.

Gut healthLike other fermented foods, kombucha is

rich in beneficial bacteria which encourage

a healthy balance of gut microbiome. Including

probiotic-rich kombucha in your daily diet will

support gut health and aid digestion. Probiotics

also play an integral role in immune and mental

health. Supporting gut health with probiotic

foods will strengthen immune function, as 70

to 80 per cent of our immune cells lie within the

digestive tract. Our gut microbiome can also

have a huge effect on our mood. Most of our

brain chemicals, including 90 per cent of our

serotonin, which is responsible for us feeling

happy, are made in the gut not the brain.

Following fermentation, kombucha

contains increased levels of B vitamins

(thiamine, riboflavin, B6, folate, B12) that

are required by the body for healthy energy

levels, mood and digestion. Vitamin B12 is

synthesised by certain bacteria and is usually

found in animal-based foods. Fermented

foods like kombucha are a good source of

vitamin B12 for vegans and vegetarians.

Anti-bacterialWhen kombucha is fermented, acetic acid,

which is also found in vinegar, is produced.

Acetic acid has an anti-bacterial action.

Drinking kombucha may help prevent infections

by killing off a range of bacteria including E. coli and salmonella which cause food poisoning.

Liver healthStudies have suggested that drinking

kombucha may help promote liver health

and offer protection against liver disease

due to its ability to enhance antioxidant and

detoxification processes in the liver.

Joint healthAdding kombucha to your diet may also help

promote healthy joints. Kombucha contains

a compound called glucuronic acid which the

body converts to glucosamine. This compound

is used to build and maintain cartilage and

helps support strong and healthy joints.

What is in kombucha?During the fermentation process yeast

breaks down sugar into alcohol and carbon

dioxide, resulting in kombucha containing

a small amount of alcohol. Kombucha usually

contains between 0.5 per cent to 2 per cent

alcohol. Store-bought kombucha usually

contains less than 0.5 per cent alcohol.

Homemade kombucha however can contain

higher levels depending on how long it has

been fermented. Pregnant women and

children need to be mindful of this, especially

when drinking home brews.

Kombucha is also a low-caffeine beverage.

Black and green tea naturally contains caffeine;

however the fermentation process reduces the

amount of caffeine in the final beverage.

Kombucha is a functional health drink that

can make an important part of a wholesome

well-balanced diet, providing valuable

probiotics and antioxidants to promote good

health and wellbeing.

Lisa Guy is a highly qualified naturopath, author, passionate foodie and founder of artofhealing.com.au.

During the fermentation process the yeast in the

SCOBY breaks down sugars in the tea mixture

and releases benefi cial probiotic bacteria, along

with vitamins, amino acids, antioxidants and other

nutrients.

EatWell | 95

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disease and cancer. They have a positive effect

on the liver and help encourage weight loss by

increasing metabolism and fat burning.

The fermentation process of kombucha

produces even higher concentrations of

these beneficial antioxidants and also

produces some new antioxidants that

are not naturally found in tea including

D-saccharic acid (or glucaric acid).

Kombucha contains a variety of

antioxidants that protect the body against

free radical damage and the development

of certain chronic diseases including type-

2 diabetes and cardiovascular disease.

These beneficial antioxidants also help ease

inflammation throughout the body.

Animal studies have shown that

consuming kombucha can also help manage

blood sugar levels and may be beneficial in

the management of type-2 diabetes. Studies

have also shown that kombucha also has

anti-cancerous properties and may help

reduce the risk of cancer.

According to a review published in the

Journal of Medicinal Food, drinking kombucha

regularly can help improve recovery and

prevent disease due to its detoxification,

antioxidant and energy- and immune-

boosting properties.

Gut healthLike other fermented foods, kombucha is

rich in beneficial bacteria which encourage

a healthy balance of gut microbiome. Including

probiotic-rich kombucha in your daily diet will

support gut health and aid digestion. Probiotics

also play an integral role in immune and mental

health. Supporting gut health with probiotic

foods will strengthen immune function, as 70

to 80 per cent of our immune cells lie within the

digestive tract. Our gut microbiome can also

have a huge effect on our mood. Most of our

brain chemicals, including 90 per cent of our

serotonin, which is responsible for us feeling

happy, are made in the gut not the brain.

Following fermentation, kombucha

contains increased levels of B vitamins

(thiamine, riboflavin, B6, folate, B12) that

are required by the body for healthy energy

levels, mood and digestion. Vitamin B12 is

synthesised by certain bacteria and is usually

found in animal-based foods. Fermented

foods like kombucha are a good source of

vitamin B12 for vegans and vegetarians.

Anti-bacterialWhen kombucha is fermented, acetic acid,

which is also found in vinegar, is produced.

Acetic acid has an anti-bacterial action.

Drinking kombucha may help prevent infections

by killing off a range of bacteria including E. coli and salmonella which cause food poisoning.

Liver healthStudies have suggested that drinking

kombucha may help promote liver health

and offer protection against liver disease

due to its ability to enhance antioxidant and

detoxification processes in the liver.

Joint healthAdding kombucha to your diet may also help

promote healthy joints. Kombucha contains

a compound called glucuronic acid which the

body converts to glucosamine. This compound

is used to build and maintain cartilage and

helps support strong and healthy joints.

What is in kombucha?During the fermentation process yeast

breaks down sugar into alcohol and carbon

dioxide, resulting in kombucha containing

a small amount of alcohol. Kombucha usually

contains between 0.5 per cent to 2 per cent

alcohol. Store-bought kombucha usually

contains less than 0.5 per cent alcohol.

Homemade kombucha however can contain

higher levels depending on how long it has

been fermented. Pregnant women and

children need to be mindful of this, especially

when drinking home brews.

Kombucha is also a low-caffeine beverage.

Black and green tea naturally contains caffeine;

however the fermentation process reduces the

amount of caffeine in the final beverage.

Kombucha is a functional health drink that

can make an important part of a wholesome

well-balanced diet, providing valuable

probiotics and antioxidants to promote good

health and wellbeing.

Lisa Guy is a highly qualified naturopath, author, passionate foodie and founder of artofhealing.com.au.

During the fermentation process the yeast in the

SCOBY breaks down sugars in the tea mixture

and releases benefi cial probiotic bacteria, along

with vitamins, amino acids, antioxidants and other

nutrients.

EatWell | 95

Quorn™ Foods is a global market leader in healthy, sustainable protein.

Headquartered in Stokesley, North Yorkshire in the UK, the company off ers a wide range of great-tasting

products to appeal to the rapidly expanding group of people wanting to

reduce their meat consumption.For more information visit

quorn.com.au

Quorn™ FoodsNelly Robinson’s Spicy Chipotle Burger

Recipe / Quorn™ FoodsServes: 1

Chipotle Mayonnaise240mL sunflower seed oil120mL unsweetened soy milk100g chipotles, puréedPinch Indian black saltSmall handful chopped chives

Burger1 Quorn Vegan Gourmet Burger2 slices vegan American cheese1 potato bun or burger bun1 ripe tomato, sliced2 baby gem lettuce leaves

Nelly Robinson’s Spicy Chipotle Burger

To make chipotle mayonnaise, combine

sunflower seed oil, soy milk, chipotle and

black salt. Blend with a stick blender and

mix to a mayonnaise consistency. Add chives

and set aside.

In frying pan, cook Quorn burger slowly,

turning repeatedly for 10–12 mins until

cooked and hot. Once hot, place slice of

vegan cheese on top so that it warms

through and begins to melt.

To build burger, cut bun in half and toast

lightly under the grill or in a toaster.

Place Quorn burger on bun with tomato

and lettuce.

Squeeze generous amount of chipotle

mayonnaise on top and serve.

96 | EatWell

RECIPES MADE WITHquorn™ foods products

EWL029_096-097 SR Quorn.indd 96EWL029_096-097 SR Quorn.indd 96 1/30/2020 2:32:28 PM1/30/2020 2:32:28 PM

Quorn™ Foods is a global marketleader in healthy, sustainable protein.

Headquartered in Stokesley, NorthYorkshire in the UK, the companyoffers a wide range of great-tasting

products to appeal to the rapidlyexpanding group of people wanting to

reduce their meat consumption.For more information visit

quorn.com.au

Quorn™ FoodsNelly Robinson’s Spicy Chipotle Burger

Recipe / Quorn™ FoodsServes: 1

Chipotle Mayonnaise240mL sunflower seed oil120mL unsweetened soy milk100g chipotles, puréedPinch Indian black saltSmall handful chopped chives

Burger1 Quorn Vegan Gourmet Burger2 slices vegan American cheese1 potato bun or burger bun1 ripe tomato, sliced2 baby gem lettuce leaves

Nelly Robinson’s SpicyChipotle Burger

To make chipotle mayonnaise, combine

sunflower seed oil, soy milk, chipotle and

black salt. Blend with a stick blender and

mix to a mayonnaise consistency. Add chives

and set aside.

In frying pan, cook Quorn burger slowly,

turning repeatedly for 10–12 mins until

cooked and hot. Once hot, place slice of

vegan cheese on top so that it warms

through and begins to melt.

To build burger, cut bun in half and toast

lightly under the grill or in a toaster.

Place Quorn burger on bun with tomato

and lettuce.

Squeeze generous amount of chipotle

mayonnaise on top and serve.

96 | EatWell

RECIPES MADE WITHquorn™ foods products

Nelly Robinson’s Batter from the

Mexican Sea

Nelly Robinson’s Batter from the Mexican SeaRecipe / Quorn™ Foods

Serves: 1

Paprika-dusted Onion Rings200mL sunflower oil100g flour100g paprikaPinch salt½ white onion, peeled &

sliced to 1cm thick rings50ml almond milk

Tomato & Jalapeño Salsa1 roasted tomato½ roasted red capsicum4 jalapeños1 coriander root, choppedPinch salt1 red onion, chopped100g chopped coriander leavesJuice 1 lime

Vegan Garlic Aioli240mL sunflower seed oil120mL unsweetened soy milkPinch Indian black salt80g minced garlic20g capers, chopped1 bunch dill, chopped

1 potato bun or burger bun1 Quorn Battered Fish Free Fillet1 slice vegan Swiss cheese30g tomato & jalapeño salsa

(recipe to the left)2 baby gem lettuce leaves100mL vegan garlic aioli

(recipe above)2 paprika dusted onion rings

(recipe to the left)

To make paprika-dusted onion

rings, heat oil in frying pan or

deep fryer to 185˚C. In mixing bowl

combine flour, paprika and salt.

Dip onion in almond milk,

dust in flour and fry until crispy.

Preheat oven to 230˚C.

To make tomato and jalapeño

salsa, char tomato and capsicum

over flame until skin is black.

Wrap in aluminium foil and place in

oven for 5–10 mins until soft.

In blender blitz tomato,

capsicum, jalapeños and coriander

root and season with salt.

Remove to bowl and add

chopped onion, coriander leaves

and lime juice.

To make vegan garlic aioli,

combine sunflower seed oil, soy

milk, Indian black salt and minced

garlic. Blend with stick blender and

mix to consistency of mayonnaise.

Add chopped capers and dill.

Reset oven to 220˚C.

To build burger, lightly toast bun

under grill. Cook Quorn Battered

Fish Free Fillet in oven until golden,

or approx. 24 mins. Place cheese

on top to melt.

On bottom half of bun place 1

tbsp of salsa, place fish on top and

add lettuce.

Dollop on good amount of aioli

and add onion rings on top.

Enjoy immediately!

EatWell | 97

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Nelly Robinson’s Batter from the

Mexican Sea

Nelly Robinson’s Batter from the Mexican SeaRecipe / Quorn™ Foods

Serves: 1

Paprika-dusted Onion Rings200mL sunflower oil100g flour100g paprikaPinch salt½ white onion, peeled &

sliced to 1cm thick rings50ml almond milk

Tomato & Jalapeño Salsa1 roasted tomato½ roasted red capsicum4 jalapeños1 coriander root, choppedPinch salt1 red onion, chopped100g chopped coriander leavesJuice 1 lime

Vegan Garlic Aioli240mL sunflower seed oil120mL unsweetened soy milkPinch Indian black salt80g minced garlic20g capers, chopped1 bunch dill, chopped

1 potato bun or burger bun1 Quorn Battered Fish Free Fillet1 slice vegan Swiss cheese30g tomato & jalapeño salsa

(recipe to the left)2 baby gem lettuce leaves100mL vegan garlic aioli

(recipe above)2 paprika dusted onion rings

(recipe to the left)

To make paprika-dusted onion

rings, heat oil in frying pan or

deep fryer to 185˚C. In mixing bowl

combine flour, paprika and salt.

Dip onion in almond milk,

dust in flour and fry until crispy.

Preheat oven to 230˚C.

To make tomato and jalapeño

salsa, char tomato and capsicum

over flame until skin is black.

Wrap in aluminium foil and place in

oven for 5–10 mins until soft.

In blender blitz tomato,

capsicum, jalapeños and coriander

root and season with salt.

Remove to bowl and add

chopped onion, coriander leaves

and lime juice.

To make vegan garlic aioli,

combine sunflower seed oil, soy

milk, Indian black salt and minced

garlic. Blend with stick blender and

mix to consistency of mayonnaise.

Add chopped capers and dill.

Reset oven to 220˚C.

To build burger, lightly toast bun

under grill. Cook Quorn Battered

Fish Free Fillet in oven until golden,

or approx. 24 mins. Place cheese

on top to melt.

On bottom half of bun place 1

tbsp of salsa, place fish on top and

add lettuce.

Dollop on good amount of aioli

and add onion rings on top.

Enjoy immediately!

EatWell | 97

From Australia’s leading organic winery, Angove, Organic Riesling is

sourced from “heritage vines” and is crystal clear with a light olive hue.

Lemon, lime and orange zest mix with fresh green apple aromas. Crisp and

clean on the palate, the wine has a mouth-fi lling structure and good length.

For more information visit angove.com.au

Angove Wine

Wild Olive Organic Shiraz Braised Chicken with Tomatoes & Olives

Wild Olive Organic Shiraz Braised Chicken with Tomatoes & OlivesRecipe / Angove

Serves: 6

10 cloves garlic, peeled2 tbsp olive oil1.5kg free-range organic chicken, cut into

6 piecesSalt & freshly ground black pepper1 red onion, coarsely sliced1 bottle (750mL) Angove Wild Olive

Organic Shiraz1 cup chicken stock

2 cups peeled, seeded, chopped tomatoes, fresh or canned

1 tbsp tomato paste1 yellow capsicum, sliced lengthways¾ cup pitted Kalamata olives3 tbsp capers, rinsedFresh flat-leaf parsley leaves, to garnishCooked polenta or mashed potatoes, to serveSteamed green vegetables, to serve

Place garlic cloves in saucepan, cover with

water and bring to boil over medium–high

heat. When water is boiling, drain garlic and

discard water. Set garlic aside.

Heat 1 tbsp olive oil in large heavy

flameproof casserole over medium–high

heat. Add chicken in a single layer, leaving

space between the pieces. Season with salt

and pepper and cook for 10 mins until light

golden on each side. Remove from pan.

Add onion to pan and cook for 5 mins or

until just softened, then remove and drain

off excess fat.

Increase heat to high, add wine to pan

and reduce by approx. half, about 10 mins.

Return drumsticks and thighs to pan, along

with cooked onion, garlic, chicken stock,

tomatoes, tomato paste and capsicum. Bring

to boil, reduce heat to low and simmer for 5

mins. Add breasts, olives and capers to pan

and continue to cook, covered, for about 15-

20 mins until juices from chicken are clear.

Arrange chicken on platter and drizzle

excess sauce over top. Garnish with parsley

and serve with polenta or mashed potatoes

and in-season steamed green vegetables.

98 | EatWell

RECIPES PAIRED WITHangove wine

EWL029_098-099 SR Angove.indd 98EWL029_098-099 SR Angove.indd 98 31/01/2020 2:42:44 PM31/01/2020 2:42:44 PM

From Australia’s leading organic winery, Angove, Organic Riesling is

sourced from “heritage vines” and is crystal clear with a light olive hue.

Lemon, lime and orange zest mix with fresh green apple aromas. Crisp and

clean on the palate, the wine has a mouth-fi lling structure and good length.

For more information visit angove.com.au

Angove Wine

Wild Olive Organic Shiraz Braised Chicken with Tomatoes & Olives

Wild Olive Organic Shiraz Braised Chicken with Tomatoes & OlivesRecipe / Angove

Serves: 6

10 cloves garlic, peeled2 tbsp olive oil1.5kg free-range organic chicken, cut into

6 piecesSalt & freshly ground black pepper1 red onion, coarsely sliced1 bottle (750mL) Angove Wild Olive

Organic Shiraz1 cup chicken stock

2 cups peeled, seeded, chopped tomatoes, fresh or canned

1 tbsp tomato paste1 yellow capsicum, sliced lengthways¾ cup pitted Kalamata olives3 tbsp capers, rinsedFresh flat-leaf parsley leaves, to garnishCooked polenta or mashed potatoes, to serveSteamed green vegetables, to serve

Place garlic cloves in saucepan, cover with

water and bring to boil over medium–high

heat. When water is boiling, drain garlic and

discard water. Set garlic aside.

Heat 1 tbsp olive oil in large heavy

flameproof casserole over medium–high

heat. Add chicken in a single layer, leaving

space between the pieces. Season with salt

and pepper and cook for 10 mins until light

golden on each side. Remove from pan.

Add onion to pan and cook for 5 mins or

until just softened, then remove and drain

off excess fat.

Increase heat to high, add wine to pan

and reduce by approx. half, about 10 mins.

Return drumsticks and thighs to pan, along

with cooked onion, garlic, chicken stock,

tomatoes, tomato paste and capsicum. Bring

to boil, reduce heat to low and simmer for 5

mins. Add breasts, olives and capers to pan

and continue to cook, covered, for about 15-

20 mins until juices from chicken are clear.

Arrange chicken on platter and drizzle

excess sauce over top. Garnish with parsley

and serve with polenta or mashed potatoes

and in-season steamed green vegetables.

98 | EatWell

RECIPES PAIRED WITHangove wine

Chicken & Stone’s Premium Alcoholic Ginger Beer Curry

Sticky Pork Spare Ribs with Stone’s Ginger Wine Cucumber Pickle

Chicken & Stone’s Premium Alcoholic Ginger Beer Curry

Recipe / AngoveServes: 6

6 chicken thighs (allow 1–2 thighs depending on size), approx. 1.5kg

Salt & pepper, to season4 tbsp oil½ cup Stone’s Premium

Alcoholic Ginger Beer

Curry1 onion, diced4 cloves garlic

1 tbsp grated ginger1–2 chillies, seeded & choppedPinch saltPinch white pepper¼ cup vegetable oil3 tbsp curry powder1 tbsp curry leaves (optional)½ cup coconut cream¼ cup Stone’s Premium Alcoholic

Ginger Beer1 x 400g tin crushed tomatoes

Preheat oven to 180ºC fan-forced.

Season chicken pieces with

salt and pepper, coat with oil and

place in large baking dish or cast-

iron casserole dish with Stone’s

Premium Alcoholic Ginger Beer.

Bake for about 15–20 mins until

skin has turned lightly golden

brown in colour. Set aside and

make curry sauce.

In sm all food processor, blitz

onion, garlic, ginger, chilli, curry

powder, salt and pepper to form

thick paste.

Add coconut cream and cook

for further couple of mins, then

add Stone’s Premium Alcoholic

Ginger Beer and bring to boil.

Add tomatoes. Cook through for

about 10 mins and finally add to

chicken thighs.

Cover with aluminium foil or lid,

turn down heat to 160ºC fan-forced

and bake for further 40 mins.

Remove from oven and serve

with cooked rice. Garnish with

curry leaves. Pair with Angove

Organic Riesling.

Sticky Pork Spare Ribs with Stone’s Ginger Wine Cucumber Pickle

Recipe / AngoveServes: 6

1 tbsp five-spice½ tsp sea salt½ tsp white pepper2 tbsp soy sauce5 tbsp oyster sauce½ cup Stone’s Original Green Ginger Wine2 spring onions, finely diced, plus extra

to garnish3 cloves garlic, minced1 tsp chilli flakes4 tbsp honey1.5–2kg pork ribs (allow 6–8 ribs per person)Steamed rice, to serve

Lime wedges, to garnish1 tbsp toasted sesame seeds

Ginger Wine Cucumber Pickle3–4 Lebanese cucumbers, peeled with stripes down

outside, cut in half lengthways3 tbsp Stone’s Original Green Ginger Wine1 tbsp grated ginger1 garlic clove, minced1 tbsp sliced chilli, deseeded2 tbsp rice wine2 tsp sugar1 tsp sesame oil

Combine five-spice, salt, pepper, soy sauce, oyster

sauce, Stone’s Original Green Ginger Wine, spring

onions, garlic, chilli flakes and honey in large bowl.

Add pork ribs and toss to coat. Cover and place

in fridge and marinate for minimum of 1 hr or

preferably overnight.

When ready to cook, preheat oven to 200°C

(160°C fan-forced).

Transfer pork to large roasting pan lined with

baking paper. Reserve marinade.

Bake for 1 hr covered with foil. Remove foil, turn

oven down to 180°C (150°C fan-forced) and continue

to bake for further 20 mins. Brush with reserved

marinade every 5 mins, turning ribs each time or

until cooked through.

While pork ribs are cooking, make cucumber

pickle. Using teaspoon, run spoon down centre of

cucumber slices to remove seeds. Cut into half-

moons. In non-reactive mixing bowl, toss cucumber

with remaining ingredients. Marinate for at least 20

mins before serving to allow flavours to develop.

Serve pork ribs with steamed rice, lime wedges

and cucumber pickle. Garnish with toasted sesame

seeds and extra spring onions. Pair with Angove

Organic Merlot.

Note: The length of cooking times will depend on size

of the ribs, so check after the suggested time that

the meat is cooked down to the bone. If not, continue

basting and check every 5–10 mins. Cover with

aluminium foil if ribs are getting too dark.

EatWell | 99

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Chicken & Stone’s Premium Alcoholic Ginger Beer Curry

Sticky Pork Spare Ribswith Stone’s Ginger WineCucumber Pickle

Chicken & Stone’s Premium Alcoholic Ginger Beer Curry

Recipe / AngoveServes: 6

6 chicken thighs (allow 1–2 thighs depending on size), approx. 1.5kg

Salt & pepper, to season4 tbsp oil½ cup Stone’s Premium

Alcoholic Ginger Beer

Curry1 onion, diced4 cloves garlic

1 tbsp grated ginger1–2 chillies, seeded & choppedPinch saltPinch white pepper¼ cup vegetable oil3 tbsp curry powder1 tbsp curry leaves (optional)½ cup coconut cream¼ cup Stone’s Premium Alcoholic

Ginger Beer1 x 400g tin crushed tomatoes

Preheat oven to 180ºC fan-forced.

Season chicken pieces with

salt and pepper, coat with oil and

place in large baking dish or cast-

iron casserole dish with Stone’s

Premium Alcoholic Ginger Beer.

Bake for about 15–20 mins until

skin has turned lightly golden

brown in colour. Set aside and

make curry sauce.

In sm all food processor, blitz

onion, garlic, ginger, chilli, curry

powder, salt and pepper to form

thick paste.

Add coconut cream and cook

for further couple of mins, then

add Stone’s Premium Alcoholic

Ginger Beer and bring to boil.

Add tomatoes. Cook through for

about 10 mins and finally add to

chicken thighs.

Cover with aluminium foil or lid,

turn down heat to 160ºC fan-forced

and bake for further 40 mins.

Remove from oven and serve

with cooked rice. Garnish with

curry leaves. Pair with Angove

Organic Riesling.

Sticky Pork Spare Ribs with Stone’s Ginger Wine Cucumber Pickle

Recipe / AngoveServes: 6

1 tbsp five-spice½ tsp sea salt½ tsp white pepper2 tbsp soy sauce5 tbsp oyster sauce½ cup Stone’s Original Green Ginger Wine2 spring onions, finely diced, plus extra

to garnish3 cloves garlic, minced1 tsp chilli flakes4 tbsp honey1.5–2kg pork ribs (allow 6–8 ribs per person)Steamed rice, to serve

Lime wedges, to garnish1 tbsp toasted sesame seeds

Ginger Wine Cucumber Pickle3–4 Lebanese cucumbers, peeled with stripes down

outside, cut in half lengthways3 tbsp Stone’s Original Green Ginger Wine1 tbsp grated ginger1 garlic clove, minced1 tbsp sliced chilli, deseeded2 tbsp rice wine2 tsp sugar1 tsp sesame oil

Combine five-spice, salt, pepper, soy sauce, oyster

sauce, Stone’s Original Green Ginger Wine, spring

onions, garlic, chilli flakes and honey in large bowl.

Add pork ribs and toss to coat. Cover and place

in fridge and marinate for minimum of 1 hr or

preferably overnight.

When ready to cook, preheat oven to 200°C

(160°C fan-forced).

Transfer pork to large roasting pan lined with

baking paper. Reserve marinade.

Bake for 1 hr covered with foil. Remove foil, turn

oven down to 180°C (150°C fan-forced) and continue

to bake for further 20 mins. Brush with reserved

marinade every 5 mins, turning ribs each time or

until cooked through.

While pork ribs are cooking, make cucumber

pickle. Using teaspoon, run spoon down centre of

cucumber slices to remove seeds. Cut into half-

moons. In non-reactive mixing bowl, toss cucumber

with remaining ingredients. Marinate for at least 20

mins before serving to allow flavours to develop.

Serve pork ribs with steamed rice, lime wedges

and cucumber pickle. Garnish with toasted sesame

seeds and extra spring onions. Pair with Angove

Organic Merlot.

Note: The length of cooking times will depend on size

of the ribs, so check after the suggested time that

the meat is cooked down to the bone. If not, continue

basting and check every 5–10 mins. Cover with

aluminium foil if ribs are getting too dark.

EatWell | 99

Mazzetti L’Originale

Beef Lasagne with Balsamic Vinegar

of Modena

Beef Lasagne with Balsamic Vinegar of ModenaRecipe / Mazzetti L’Originale

Serves: 4

Ragù Filling100mL olive oil2 onions, peeled &

chopped50g celery, chopped100g carrots, peeled &

chopped30g butter6 slices pancetta800g lean beef mince200mL vegetable stock400mL red wine200mL milk600g tomato puree

100mL Mazzetti One Leaf Balsamic Vinegar of Modena

Salt & pepper

Béchamel Sauce30g butter2 tbsp flour500mL milkPinch grated nutmegSalt & pepper

Approx. 6 lasagne sheets100g parmesan, grated

Start by making ragù filling. Heat olive oil in large

frying pan.

Add butter and melt. Sauté onions, celery and carrots

in the pan for 10 mins on low heat.

Roughly chop pancetta, add to pan with mince and fry,

deglazing occasionally with vegetable stock. Deglaze

with red wine and add milk. Simmer over low heat for

approximately 1 hr.

Stir in tomato paste and Mazzetti Balsamic Vinegar of

Modena. Continue to simmer for approx. 30 mins.

Season with salt and pepper.

Meanwhile, prepare béchamel sauce. Melt butter in

saucepan. Add flour and stir for about 1 min. Deglaze

with milk and bring to boil while stirring constantly.

Season with nutmeg, salt and pepper.

Preheat oven to 200°C (180°C fan-forced).

Once everything is cooked, assemble lasagne.

Divide ragù filling into thirds and spoon ⅓ into base of

ovenproof dish. Spoon ⅓ of béchamel sauce over ragù

and add layer of grated parmesan. Arrange ½ the pasta

sheets over it. Repeat using 2 more layers of ragù and

béchamel sauce and 1 of pasta. Sprinkle over remaining

grated cheese. (Tip: Make sure pasta sheets are

covered completely with sauce to ensure even cooking.)

Bake for 25–30 mins, until centre is soft (put a knife

through the centre to feel if pasta sheets are cooked).

Remove from oven and serve.

Following family recipes dating back three generations, Mazzetti L’Originale

is proudly mastering the fi ne art of combining a centuries-old fl avour with

timeless quality, bringing the fi nest vinegar from the heart of Modena to

tables around the world.For more information visit facebook.

com/mazzettiloriginaleaustralia

100 | EatWell

RECIPES MADE WITHmazzetti l’originale products

EWL029_100-101 SR Mazzetti.indd 100EWL029_100-101 SR Mazzetti.indd 100 1/30/2020 2:32:56 PM1/30/2020 2:32:56 PM

Mazzetti L’Originale

Beef Lasagne with Balsamic Vinegar

of Modena

Beef Lasagne with Balsamic Vinegar of ModenaRecipe / Mazzetti L’Originale

Serves: 4

Ragù Filling100mL olive oil2 onions, peeled &

chopped50g celery, chopped100g carrots, peeled &

chopped30g butter6 slices pancetta800g lean beef mince200mL vegetable stock400mL red wine200mL milk600g tomato puree

100mL Mazzetti One Leaf Balsamic Vinegar of Modena

Salt & pepper

Béchamel Sauce30g butter2 tbsp flour500mL milkPinch grated nutmegSalt & pepper

Approx. 6 lasagne sheets100g parmesan, grated

Start by making ragù filling. Heat olive oil in large

frying pan.

Add butter and melt. Sauté onions, celery and carrots

in the pan for 10 mins on low heat.

Roughly chop pancetta, add to pan with mince and fry,

deglazing occasionally with vegetable stock. Deglaze

with red wine and add milk. Simmer over low heat for

approximately 1 hr.

Stir in tomato paste and Mazzetti Balsamic Vinegar of

Modena. Continue to simmer for approx. 30 mins.

Season with salt and pepper.

Meanwhile, prepare béchamel sauce. Melt butter in

saucepan. Add flour and stir for about 1 min. Deglaze

with milk and bring to boil while stirring constantly.

Season with nutmeg, salt and pepper.

Preheat oven to 200°C (180°C fan-forced).

Once everything is cooked, assemble lasagne.

Divide ragù filling into thirds and spoon ⅓ into base of

ovenproof dish. Spoon ⅓ of béchamel sauce over ragù

and add layer of grated parmesan. Arrange ½ the pasta

sheets over it. Repeat using 2 more layers of ragù and

béchamel sauce and 1 of pasta. Sprinkle over remaining

grated cheese. (Tip: Make sure pasta sheets are

covered completely with sauce to ensure even cooking.)

Bake for 25–30 mins, until centre is soft (put a knife

through the centre to feel if pasta sheets are cooked).

Remove from oven and serve.

Following family recipes dating back three generations, Mazzetti L’Originale

is proudly mastering the fi ne art of combining a centuries-old fl avour with

timeless quality, bringing the fi nest vinegar from the heart of Modena to

tables around the world.For more information visit facebook.

com/mazzettiloriginaleaustralia

100 | EatWell

RECIPES MADE WITHmazzetti l’originale products

Balsamic Glazed Pumpkin

Burrata with Toasted Almonds & Balsamic

Vinegar of Modena

Burrata with Toasted Almonds & Balsamic Vinegar of ModenaRecipe / Mazzetti L’Originale

Serves: 4

4 tbsp olive oil4 shallots, peeled & sliced into rings60g almonds, chopped200g figs, cut into 4Salt & pepper

4 × 100g burrata40g rocket4 tbsp Mazzetti Four Leaves Balsamic

Vinegar of Modena

Heat 2 tbsp olive oil in a pan.

Add shallots, chopped almonds

and fig wedges and fry for

approximately 2 mins.

Season with salt and

pepper and set aside.

Drain burrata and arrange on plate

with rocket and fig and almond mix.

Season with salt and pepper.

Drizzle with the remaining olive

oil and Mazzetti Balsamic Vinegar of

Modena and serve.

Balsamic Glazed PumpkinRecipe / Mazzetti L’Originale

Serves: 4

1kg Jap pumpkin, cut into wedges1 tbsp olive oilSalt & pepper1tbsp Mazzetti Balsamic Glaze

60g feta, crumbled1 tbsp walnuts, crushedBaby spinach to serve

Line baking tray with baking paper

and preheat oven to 180°C.

Mix pumpkin in large bowl with

olive oil, salt and pepper.

Arrange pumpkin wedges on

baking tray. Drizzle generously with

Mazzetti Balsamic Glaze and bake

for approximately 40 mins, or until

pumpkin is tender. Turn pumpkin over

halfway through to ensure it is evenly

cooked through.

Transfer warm pumpkin to serving

dish and sprinkle with crumbled feta

and crushed walnuts.

Serve with side of baby spinach or

other leafy greens.

EatWell | 101

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Balsamic Glazed Pumpkin

Burrata with Toasted Almonds & Balsamic

Vinegar of Modena

Burrata with Toasted Almonds & Balsamic Vinegar of ModenaRecipe / Mazzetti L’Originale

Serves: 4

4 tbsp olive oil4 shallots, peeled & sliced into rings60g almonds, chopped200g figs, cut into 4Salt & pepper

4 × 100g burrata40g rocket4 tbsp Mazzetti Four Leaves Balsamic

Vinegar of Modena

Heat 2 tbsp olive oil in a pan.

Add shallots, chopped almonds

and fig wedges and fry for

approximately 2 mins.

Season with salt and

pepper and set aside.

Drain burrata and arrange on plate

with rocket and fig and almond mix.

Season with salt and pepper.

Drizzle with the remaining olive

oil and Mazzetti Balsamic Vinegar of

Modena and serve.

Balsamic Glazed PumpkinRecipe / Mazzetti L’Originale

Serves: 4

1kg Jap pumpkin, cut into wedges1 tbsp olive oilSalt & pepper1tbsp Mazzetti Balsamic Glaze

60g feta, crumbled1 tbsp walnuts, crushedBaby spinach to serve

Line baking tray with baking paper

and preheat oven to 180°C.

Mix pumpkin in large bowl with

olive oil, salt and pepper.

Arrange pumpkin wedges on

baking tray. Drizzle generously with

Mazzetti Balsamic Glaze and bake

for approximately 40 mins, or until

pumpkin is tender. Turn pumpkin over

halfway through to ensure it is evenly

cooked through.

Transfer warm pumpkin to serving

dish and sprinkle with crumbled feta

and crushed walnuts.

Serve with side of baby spinach or

other leafy greens.

EatWell | 101

It might be something you only eat in

a dish at a Thai restaurant. Perhaps you

buy it in a jar from the supermarket or

maybe it’s an embedded part of your

culinary stable. Curry paste — a blend of

spices and herbs made into a paste as the

base for a curry — is an integral element of

South-East Asian cuisine that many of us

tantalise our tastebuds with here in Australia.

The mix of spices, fresh herbs and

aromatics are traditionally pounded together

in a mortar and pestle to make a paste. The

specific ingredients used, however, vary

from culture to culture. “Indian curry pastes

are predominately made from toasted and

ground spices with the addition of chilli,

onion, garlic and ginger,” says Melbourne-

based chef Bridget Francis. “South-East

Asian curry pastes have a lot more aromatics

and herbs such as lemongrass, shallots,

kaffir lime and galangal, and then a small

amount of toasted and ground spices.”

But the curry paste you buy from

a supermarket shelf may be quite different

from the version you make from scratch in

your kitchen. We enlist the help of a few curry

paste aficionados from the southernmost

parts of the country to find out why.

Cambodian-inspired, Australian-madeAs the founder of Curry Favour, a range of

Thai-inspired curry pastes freshly made in

Melbourne, Francis’ extensive knowledge of

curry paste comes from both her childhood

spent in South-East Asia and her experiences

working as a chef come in handy.

Throughout her time living in Cambodia

from the ages of 10 to 15, Francis became

inspired by the culinary offerings around her.

“Some days after school I would go down

to the kitchen and watch our cook, Madame

Sippah, prepare her dinner. There was

always grilled meat or fish, rice and some

sort of sauce or paste pounded in a mortar

and pestle. On weekends, I would go to the

markets with my friends and wander through

the food stalls with spices, pastes, sauces,

fruit and vegetables on display,” she says.

Upon returning to Australia and after

having worked as a chef in Melbourne

restaurants for eight years, Francis yearned

to find pre-made fresh curry pastes

reminiscent of her experiences abroad.

Unfortunately, she was unable to find

anything that resembled those offerings.

“I noticed that we had access to all of the

ingredients here in Australia and if the pastes

were stored correctly they could last quite

a long time,” she explains. “I also realised

how versatile a curry paste can be. They can

be used for a curry, slow cook, marinade, dry

curry (Thais refer to this as a stir-fry), fried

rice or even a salad dressing.”

With the local versions loaded with oils,

sugars and preservatives, Francis decided

to source her own local ingredients to

develop three “zero-nasties” recipes that

are now part of the Curry Favour stable:

Yellow, Green and Red curry pastes. In

May 2017 Francis started selling single-

serve pouches of her pastes at a farmers’

market in St Kilda, and surprisingly ended

up selling seven times more products than

she had anticipated. Consider that case for

curry now closed.

A “zero-nasties” approachCurry Favour’s vegan, gluten- and dairy-free

Thai curry pastes are jam-packed with fresh

ingredients such as chilli, lemongrass, kaffir

lime, galangal, turmeric and garlic, as well

as toasted and ground spices.

The process of creating the pastes takes

time and preparation, according to Francis.

“We peel, trim, wash and chop our fresh

ingredients. These are then pounded down to

create a paste with a pinch of sea salt, which

assists this process as some of the ingredients

are quite fibrous,” she explains. “We toast and

then grind our spices and add this to the paste.

The smell is absolutely amazing!”

Francis insists that a great curry paste

requires balance. “And, like with anything in

life, it requires practice.” When making your

own fresh curry paste, Francis advises, “allow

some time, and go and source the freshest

ingredients from Asian grocers or markets.

Peel, trim and finely slice all of your fresh

A case for curryWe discover the ingredients and artisanal skills required to create high-quality

curry paste for your next South-East Asian cook-up.

Words / Ally McManus

Pho

togr

aphy

: Get

ty

102 | EatWell

ARTISAN ALLEYcurry paste

EWL029_102-103 Artisan Alley Curry Paste.indd 102EWL029_102-103 Artisan Alley Curry Paste.indd 102 1/30/2020 2:33:09 PM1/30/2020 2:33:09 PM

It might be something you only eat in

a dish at a Thai restaurant. Perhaps you

buy it in a jar from the supermarket or

maybe it’s an embedded part of your

culinary stable. Curry paste — a blend of

spices and herbs made into a paste as the

base for a curry — is an integral element of

South-East Asian cuisine that many of us

tantalise our tastebuds with here in Australia.

The mix of spices, fresh herbs and

aromatics are traditionally pounded together

in a mortar and pestle to make a paste. The

specific ingredients used, however, vary

from culture to culture. “Indian curry pastes

are predominately made from toasted and

ground spices with the addition of chilli,

onion, garlic and ginger,” says Melbourne-

based chef Bridget Francis. “South-East

Asian curry pastes have a lot more aromatics

and herbs such as lemongrass, shallots,

kaffir lime and galangal, and then a small

amount of toasted and ground spices.”

But the curry paste you buy from

a supermarket shelf may be quite different

from the version you make from scratch in

your kitchen. We enlist the help of a few curry

paste aficionados from the southernmost

parts of the country to find out why.

Cambodian-inspired, Australian-madeAs the founder of Curry Favour, a range of

Thai-inspired curry pastes freshly made in

Melbourne, Francis’ extensive knowledge of

curry paste comes from both her childhood

spent in South-East Asia and her experiences

working as a chef come in handy.

Throughout her time living in Cambodia

from the ages of 10 to 15, Francis became

inspired by the culinary offerings around her.

“Some days after school I would go down

to the kitchen and watch our cook, Madame

Sippah, prepare her dinner. There was

always grilled meat or fish, rice and some

sort of sauce or paste pounded in a mortar

and pestle. On weekends, I would go to the

markets with my friends and wander through

the food stalls with spices, pastes, sauces,

fruit and vegetables on display,” she says.

Upon returning to Australia and after

having worked as a chef in Melbourne

restaurants for eight years, Francis yearned

to find pre-made fresh curry pastes

reminiscent of her experiences abroad.

Unfortunately, she was unable to find

anything that resembled those offerings.

“I noticed that we had access to all of the

ingredients here in Australia and if the pastes

were stored correctly they could last quite

a long time,” she explains. “I also realised

how versatile a curry paste can be. They can

be used for a curry, slow cook, marinade, dry

curry (Thais refer to this as a stir-fry), fried

rice or even a salad dressing.”

With the local versions loaded with oils,

sugars and preservatives, Francis decided

to source her own local ingredients to

develop three “zero-nasties” recipes that

are now part of the Curry Favour stable:

Yellow, Green and Red curry pastes. In

May 2017 Francis started selling single-

serve pouches of her pastes at a farmers’

market in St Kilda, and surprisingly ended

up selling seven times more products than

she had anticipated. Consider that case for

curry now closed.

A “zero-nasties” approachCurry Favour’s vegan, gluten- and dairy-free

Thai curry pastes are jam-packed with fresh

ingredients such as chilli, lemongrass, kaffir

lime, galangal, turmeric and garlic, as well

as toasted and ground spices.

The process of creating the pastes takes

time and preparation, according to Francis.

“We peel, trim, wash and chop our fresh

ingredients. These are then pounded down to

create a paste with a pinch of sea salt, which

assists this process as some of the ingredients

are quite fibrous,” she explains. “We toast and

then grind our spices and add this to the paste.

The smell is absolutely amazing!”

Francis insists that a great curry paste

requires balance. “And, like with anything in

life, it requires practice.” When making your

own fresh curry paste, Francis advises, “allow

some time, and go and source the freshest

ingredients from Asian grocers or markets.

Peel, trim and finely slice all of your fresh

A case for curryWe discover the ingredients and artisanal skills required to create high-quality

curry paste for your next South-East Asian cook-up.

Words / Ally McManus

Pho

togr

aphy

: Get

ty

102 | EatWell

ARTISAN ALLEYcurry paste

ingredients to make the pounding easier. Set

your mortar and pestle up on a damp tea towel

to keep it steady and add the ingredients,

starting with the most fibrous like lemongrass

and galangal with a pinch of salt.” But, if you’re

strapped for time, “You can add everything to

a food processor as I get that we are all busy!”

Despite the South-East Asian influence,

Curry Favour curry pastes are still suited

for the Australian market. “The climate

and soil is different here to Thailand and

we don’t add shrimp paste to our products,

making them vegan and crustacean-

allergy friendly. It was important to

create honest, delicious products that are

made in Australia, using fresh Australian

ingredients without all of the preservatives.”

Staying true to freshness, each Curry

Favour paste must be kept in the fridge

once purchased and can also be frozen

for up to 12 months. “We refuse to add any

It was important to create honest, delicious products that are made in Australia,

using fresh Australian ingredients without all

of the preservatives.

Curry paste versus curry powder: what’s the diff erence?Curry paste and curry powder hail

from two different food cultures:

Thailand and India. Curry paste is used

more widely in Thai cuisine, whereas

you’ll find curry powder in more

Indian-style dishes. Here are the big

differences between paste and powder.

TextureOne of the major differences between

curry paste and powder is the texture.

Wet ingredients like chilli, lime and

galangal make up the moisture

content in curry paste. Curry powder,

on the other hand, is made with ground

spices to create a dry spice mix.

Heat levelCurry paste is often created using

green, yellow or red chilli, which

can turn up the heat factor. Yellow is

the most mild, followed by red and

then green is the hottest. Most curry

powders, however, are formulated

with a milder spice content.

AvailabilityTop quality curry pastes are harder to

find. Asian grocery stores often stock

good-quality curry pastes, while

curry powders are available in most

supermarkets.

artificial or natural preservatives to keep the

product shelf stable,” she explains. “You can

immediately smell the difference in flavour as

soon as you cook the curry paste off.”

Preservative-free pasteCooking with curry paste needn’t be a long

and arduous process either, according to

Rob Mollross, the founder of Tasmania-

based Island Curries. “When traditionally

cooking a curry, the spices and herbs in the

dish are usually added at various stages

throughout the cooking process, but when

using a curry paste, all the ingredients are

added together,” he explains.

The inspiration behind Island Curries was

born from a desire for Mollross to enjoy

a nourishing curry without the additives

found in many conventional products on the

market. The end result is a preservative-free

paste whereby you can “taste the difference”.

The seven different flavours in Island

Curries’ range of high-quality curry pastes

and powders are gluten- and preservative-

free, as well as vegan and thus suitable for

vegetarians. In addition to no preservatives,

Island Curries pastes do not contain MSG,

gluten or flavour enhancers, and are also

low in chilli heat. “I only use the spices

and herbs that would be used to cook that

particular curry,” he adds.

Island Curries pastes also only have

a shelf life of two years in order to keep

things as close to their natural state as

possible. “Many aromatic spices such as

coriander seeds, cumin seeds, cardamom

seeds and peppercorns are ground freshly

on production day thus keeping flavours

as fresh as possible,” Mollross continues,

which ensures freshness is kept at the

forefront of his artisanal craft.

Ally McManus, the editor of WellBeing Yoga

Experience and the founding editor of Being, is a freelance writer and editor in magazine and book publishing. When she isn’t working on copy or interviewing talent, she is teaching and practising yoga on Victoria’s Bellarine Peninsula.

EatWell | 103

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ingredients to make the pounding easier. Set

your mortar and pestle up on a damp tea towel

to keep it steady and add the ingredients,

starting with the most fibrous like lemongrass

and galangal with a pinch of salt.” But, if you’re

strapped for time, “You can add everything to

a food processor as I get that we are all busy!”

Despite the South-East Asian influence,

Curry Favour curry pastes are still suited

for the Australian market. “The climate

and soil is different here to Thailand and

we don’t add shrimp paste to our products,

making them vegan and crustacean-

allergy friendly. It was important to

create honest, delicious products that are

made in Australia, using fresh Australian

ingredients without all of the preservatives.”

Staying true to freshness, each Curry

Favour paste must be kept in the fridge

once purchased and can also be frozen

for up to 12 months. “We refuse to add any

It was important to create honest, delicious products that are made in Australia,

using fresh Australian ingredients without all

of the preservatives.

Curry paste versus curry powder: what’s the diff erence?Curry paste and curry powder hail

from two different food cultures:

Thailand and India. Curry paste is used

more widely in Thai cuisine, whereas

you’ll find curry powder in more

Indian-style dishes. Here are the big

differences between paste and powder.

TextureOne of the major differences between

curry paste and powder is the texture.

Wet ingredients like chilli, lime and

galangal make up the moisture

content in curry paste. Curry powder,

on the other hand, is made with ground

spices to create a dry spice mix.

Heat levelCurry paste is often created using

green, yellow or red chilli, which

can turn up the heat factor. Yellow is

the most mild, followed by red and

then green is the hottest. Most curry

powders, however, are formulated

with a milder spice content.

AvailabilityTop quality curry pastes are harder to

find. Asian grocery stores often stock

good-quality curry pastes, while

curry powders are available in most

supermarkets.

artificial or natural preservatives to keep the

product shelf stable,” she explains. “You can

immediately smell the difference in flavour as

soon as you cook the curry paste off.”

Preservative-free pasteCooking with curry paste needn’t be a long

and arduous process either, according to

Rob Mollross, the founder of Tasmania-

based Island Curries. “When traditionally

cooking a curry, the spices and herbs in the

dish are usually added at various stages

throughout the cooking process, but when

using a curry paste, all the ingredients are

added together,” he explains.

The inspiration behind Island Curries was

born from a desire for Mollross to enjoy

a nourishing curry without the additives

found in many conventional products on the

market. The end result is a preservative-free

paste whereby you can “taste the difference”.

The seven different flavours in Island

Curries’ range of high-quality curry pastes

and powders are gluten- and preservative-

free, as well as vegan and thus suitable for

vegetarians. In addition to no preservatives,

Island Curries pastes do not contain MSG,

gluten or flavour enhancers, and are also

low in chilli heat. “I only use the spices

and herbs that would be used to cook that

particular curry,” he adds.

Island Curries pastes also only have

a shelf life of two years in order to keep

things as close to their natural state as

possible. “Many aromatic spices such as

coriander seeds, cumin seeds, cardamom

seeds and peppercorns are ground freshly

on production day thus keeping flavours

as fresh as possible,” Mollross continues,

which ensures freshness is kept at the

forefront of his artisanal craft.

Ally McManus, the editor of WellBeing Yoga

Experience and the founding editor of Being, is a freelance writer and editor in magazine and book publishing. When she isn’t working on copy or interviewing talent, she is teaching and practising yoga on Victoria’s Bellarine Peninsula.

EatWell | 103

Maintain your health with the Dr Cabot Ultimate Superfood powder, a combination

of European Golden Pea protein and over 40 superfoods, greens, antioxidants, digestive

enzymes and liver herbs to boost energy, support liver function, reduce infl ammation

and strengthen the immune system.For more information visit

drcabotcleanse.com

Cabot Health

Choc-Banana "Nice Cream"

Choc-Banana “Nice Cream”Recipe / Cabot Health

Serves: 1

2 small frozen bananas1 scoop Cabot Health Ultimate

Superfood Powder1 tsp cacao powder

ToppingsCacao nibsGranolaFruit, slicedNuts, seeds & nut butter

Place bananas, Cabot Health Ultimate Superfood and cacao

powder in blender and blend until smooth. Add dash of water if

blender is struggling.

Scoop mixture into bowl and eat immediately, by itself or

sprinkled with toppings.

104 | EatWell

RECIPES MADE WITHcabot health products

EWL029_104-105 SR Cabot Health.indd 104EWL029_104-105 SR Cabot Health.indd 104 31/01/2020 2:23:32 PM31/01/2020 2:23:32 PM

Maintain your health with the Dr Cabot Ultimate Superfood powder, a combination

of European Golden Pea protein and over 40 superfoods, greens, antioxidants, digestive

enzymes and liver herbs to boost energy, support liver function, reduce inflammation

and strengthen the immune system.For more information visit

drcabotcleanse.com

Cabot Health

Choc-Banana "Nice Cream"

Choc-Banana “Nice Cream”Recipe / Cabot Health

Serves: 1

2 small frozen bananas1 scoop Cabot Health Ultimate

Superfood Powder1 tsp cacao powder

ToppingsCacao nibsGranolaFruit, slicedNuts, seeds & nut butter

Place bananas, Cabot Health Ultimate Superfood and cacao

powder in blender and blend until smooth. Add dash of water if

blender is struggling.

Scoop mixture into bowl and eat immediately, by itself or

sprinkled with toppings.

104 | EatWell

RECIPES MADE WITHcabot health products

Apple Bircher Muesli

Choc-Tahini Protein Balls

Cherry Smoothie

Apple Bircher MuesliRecipe / Cabot Health

Serves: 1

½ cup rolled oats or quinoa flakes

1 tbsp chia seeds1 tbsp pepitasSmall handful roughly

chopped almonds or walnuts

½ cup milk of choice1 apple, cut into cubes1 scoop Cabot Health

Ultimate Superfood Powder

3 tbsp Greek or coconut yoghurt, to top

Mix all ingredients in bowl or jar and allow to soak

overnight or for at least 3 hrs.

Top with yoghurt to serve.

Choc-Tahini Protein BallsRecipe / Cabot HealthMakes: 15–20 balls

Dry Mix¾ cup cashews or

other nuts¼ cup sesame seeds +

extra for rolling½ cup Cabot Health

Ultimate Superfood powder

3 tbsp chia seeds¼ cup cacao powder

Wet Mix⅓ cup dates, presoaked¼ cup coconut oil½ cup tahini

In food processor, blend dry ingredients until nuts are

broken down. Remove from processor and set aside.

Add wet ingredients to food processor and blend until

well combined.

Return dry ingredients back to processor and blend

until thick batter is achieved. If mixture is too dry, add

a dash of water. If mix is too wet, add additional

superfood powder or ground nuts.

Form 1 tbsp of mixture at a time into balls and roll in

sesame seeds.

Store in airtight container in fridge.

Cherry SmoothieRecipe / Cabot Health

Serves: 2

1 cup cherries, stones and stalks removed

1 banana1 cup milk of choice

1 scoop Cabot Health Ultimate Superfood Powder

1 cup ice2 tbsp hemp seeds

Place all ingredients in blender and blend until smooth.

Tip: Use frozen fruit for a thicker consistency.

EatWell | 105

EWL029_104-105 SR Cabot Health.indd 105EWL029_104-105 SR Cabot Health.indd 105 31/01/2020 2:23:42 PM31/01/2020 2:23:42 PM

Apple Bircher Muesli

Choc-TahiniProtein Balls

Cherry Smoothie

Apple Bircher MuesliRecipe / Cabot Health

Serves: 1

½ cup rolled oats or quinoa flakes

1 tbsp chia seeds1 tbsp pepitasSmall handful roughly

chopped almonds or walnuts

½ cup milk of choice1 apple, cut into cubes1 scoop Cabot Health

Ultimate Superfood Powder

3 tbsp Greek or coconut yoghurt, to top

Mix all ingredients in bowl or jar and allow to soak

overnight or for at least 3 hrs.

Top with yoghurt to serve.

Choc-Tahini Protein BallsRecipe / Cabot HealthMakes: 15–20 balls

Dry Mix¾ cup cashews or

other nuts¼ cup sesame seeds +

extra for rolling½ cup Cabot Health

Ultimate Superfoodpowder

3 tbsp chia seeds¼ cup cacao powder

Wet Mix⅓ cup dates, presoaked¼ cup coconut oil½ cup tahini

In food processor, blend dry ingredients until nuts are

broken down. Remove from processor and set aside.

Add wet ingredients to food processor and blend until

well combined.

Return dry ingredients back to processor and blend

until thick batter is achieved. If mixture is too dry, add

a dash of water. If mix is too wet, add additional

superfood powder or ground nuts.

Form 1 tbsp of mixture at a time into balls and roll in

sesame seeds.

Store in airtight container in fridge.

Cherry SmoothieRecipe / Cabot Health

Serves: 2

1 cup cherries, stones and stalks removed

1 banana1 cup milk of choice

1 scoop Cabot Health Ultimate Superfood Powder

1 cup ice2 tbsp hemp seeds

Place all ingredients in blender and blend until smooth.

Tip: Use frozen fruit for a thicker consistency.

EatWell | 105

Bake it easy with Leda’s gluten- and dairy-free biscuit range, the perfect accompaniment

when making your favourite dessert, slice, tart or cheesecake base. From traditional

favourites like arrowroot to exciting chocolatey vanilla crème GoJos, Leda’s

biscuit range helps you create homemade delights that everyone can enjoy.

For more information visit ledanutrition.com

Leda Nutrition

Roasted Strawberry Ice Cream Sandwiches

Roasted Strawberry Ice Cream SandwichesRecipe / Leda Nutrition

Serves: 12

500g strawberries (fresh or frozen)1 tbsp monk fruit sweetener1 tbsp balsamic vinegar

1 batch coconut ice cream (see recipe opposite page)

1 packet LedaArrowroot biscuits

Preheat oven to 180°C, and line baking

tray with baking paper.

Hull strawberries and chop into halves

or quarters if they are large. Combine

with monk fruit sweetener and balsamic

vinegar and allow to sit for 5 mins.

Scatter strawberries in single layer

on baking tray and roast for 15–20

mins, stirring once during baking time.

Strawberries are ready when softened

and juices are thick and bubbly.

Remove from oven and allow to cool,

then refrigerate.

Remove ice-cream from freezer and

allow to soften for 5 mins.

Add strawberries and juices and stir

until combined.

To assemble sandwiches, working

quickly place 1 scoop of ice cream

between two Leda Nutrition Arrowroot

biscuits and return to freezer until ready

to serve.

106 | EatWell

RECIPES MADE WITHleda nutrition products

EWL029_106-107 SR Leda.indd 106EWL029_106-107 SR Leda.indd 106 1/30/2020 2:33:32 PM1/30/2020 2:33:32 PM

Bake it easy with Leda’s gluten- and dairy-free biscuit range, the perfect accompaniment

when making your favourite dessert, slice, tart or cheesecake base. From traditional

favourites like arrowroot to exciting chocolatey vanilla crème GoJos, Leda’s

biscuit range helps you create homemade delights that everyone can enjoy.

For more information visitledanutrition.com

Leda Nutrition

Roasted Strawberry Ice Cream Sandwiches

Roasted Strawberry Ice Cream SandwichesRecipe / Leda Nutrition

Serves: 12

500g strawberries (fresh or frozen)1 tbsp monk fruit sweetener1 tbsp balsamic vinegar

1 batch coconut ice cream (see recipe opposite page)

1 packet LedaArrowroot biscuits

Preheat oven to 180°C, and line baking

tray with baking paper.

Hull strawberries and chop into halves

or quarters if they are large. Combine

with monk fruit sweetener and balsamic

vinegar and allow to sit for 5 mins.

Scatter strawberries in single layer

on baking tray and roast for 15–20

mins, stirring once during baking time.

Strawberries are ready when softened

and juices are thick and bubbly.

Remove from oven and allow to cool,

then refrigerate.

Remove ice-cream from freezer and

allow to soften for 5 mins.

Add strawberries and juices and stir

until combined.

To assemble sandwiches, working

quickly place 1 scoop of ice cream

between two Leda Nutrition Arrowroot

biscuits and return to freezer until ready

to serve.

106 | EatWell

RECIPES MADE WITHleda nutrition products

Summer Berry Ripple with Pistachio

Crumble Ice Cream

Cherry Coconut Ice Cream Cake

Cherry Coconut Ice Cream CakeRecipe / Leda Nutrition

Serves: 10

500g fresh or frozen whole pitted cherries¼ cup water2 tbsp monk fruit sweetener1 tbsp lemon juice

2 batches coconut ice cream (recipe below)

1 packet Leda Arrowroot biscuits90g coconut oil, melted

Place cherries into small saucepan

with water, monk fruit sweetener and

lemon juice.

Bring mixture to boil over medium

heat, and cook for about 5 mins or until

cherries are soft.

Remove cherries from heat, transfer

half mixture to food processor and purée,

scraping down sides if needed. Strain

through fine-meshed strainer.

Keep puréed coulis separate from

whole cherry sauce and allow to cool,

then refrigerate until ready for use.

Line 23cm loaf tin with baking paper,

overhanging along long edges.

Set aside ¼ cup of coulis; place

remainder into loaf pan and freeze for at

least 1 hr until firm.

Remove half coconut ice cream from

freezer for 5 mins, then stir in reserved

coulis until just combined. Spoon into loaf

pan and level with back of a spoon, and

return to freezer for at least 30 mins.

Remove remaining coconut ice cream

from freezer for 5 mins, then spread

over cherry layer and return to freezer

for 30 mins.

To make biscuit layer, pulse Leda

Arrowroot biscuits in food processor, add

melted coconut oil and mix until combined.

Layer crumb over coconut ice cream

layer and press to level.

Return to freezer for 4 hours or overnight.

When ready to serve, invert cake from

pan onto plate. Top with cherry sauce and

slice to serve.

Coconut Ice CreamRecipe / Leda Nutrition

Makes: 900mL

1 × 400mL tin coconut cream1 cup desiccated coconut½ cup rice-malt syrup2 tsp vanilla extract

1 cup cashews, soaked in water for 4 hours or overnight, rinsed & drained

Pour coconut cream into shallow

dish or ice tray, reserving ½ cup, and

freeze overnight.

In blender or food processor, place

rinsed cashews, desiccated coconut,

rice-malt syrup, vanilla extract and

reserved coconut cream. Process

until smooth.

Add frozen coconut ice cubes

and process again until smooth and

fluffy. Pour into freezer-safe container

and freeze.

Summer Berry Ripple with Pistachio Crumble Ice CreamRecipe / Leda Nutrition

Serves: 10

500g raspberries500g strawberries,

hulled & chopped2 tbsp monk fruit

sweetener1 tsp vanilla extract

2 batches coconut ice cream (recipe below)

½ cup pistachios, toasted & roughly chopped

12 Leda Arrowroot biscuits, roughly crumbled

Place raspberries, strawberries, monk fruit sweetener

and vanilla extract in medium saucepan over medium

heat and allow berry mixture to cook until berries begin

to break down and syrup develops and thickens.

Remove from heat, cool to room temperature and

store until ready to prepare ice cream.

To create ripples, alternate scoops of softened

coconut ice cream into freezer-safe container with

berry syrup and use knife to swirl through ice cream.

Top with final layer of berry syrup, pistachios and

Leda Arrowroot biscuit crumbs. Store in freezer.

EatWell | 107

EWL029_106-107 SR Leda.indd 107EWL029_106-107 SR Leda.indd 107 1/30/2020 2:33:34 PM1/30/2020 2:33:34 PM

Summer BerryRipple with Pistachio

Crumble Ice Cream

Cherry CoconutIce Cream Cake

Cherry Coconut Ice Cream CakeRecipe / Leda Nutrition

Serves: 10

500g fresh or frozen whole pitted cherries¼ cup water2 tbsp monk fruit sweetener1 tbsp lemon juice

2 batches coconut ice cream(recipe below)

1 packet Leda Arrowroot biscuits90g coconut oil, melted

Place cherries into small saucepan

with water, monk fruit sweetener and

lemon juice.

Bring mixture to boil over medium

heat, and cook for about 5 mins or until

cherries are soft.

Remove cherries from heat, transfer

half mixture to food processor and purée,

scraping down sides if needed. Strain

through fine-meshed strainer.

Keep puréed coulis separate from

whole cherry sauce and allow to cool,

then refrigerate until ready for use.

Line 23cm loaf tin with baking paper,

overhanging along long edges.

Set aside ¼ cup of coulis; place

remainder into loaf pan and freeze for at

least 1 hr until firm.

Remove half coconut ice cream from

freezer for 5 mins, then stir in reserved

coulis until just combined. Spoon into loaf

pan and level with back of a spoon, and

return to freezer for at least 30 mins.

Remove remaining coconut ice cream

from freezer for 5 mins, then spread

over cherry layer and return to freezer

for 30 mins.

To make biscuit layer, pulse Leda

Arrowroot biscuits in food processor, add

melted coconut oil and mix until combined.

Layer crumb over coconut ice cream

layer and press to level.

Return to freezer for 4 hours or overnight.

When ready to serve, invert cake from

pan onto plate. Top with cherry sauce and

slice to serve.

Coconut Ice CreamRecipe / Leda Nutrition

Makes: 900mL

1 × 400mL tin coconut cream1 cup desiccated coconut½ cup rice-malt syrup2 tsp vanilla extract

1 cup cashews, soaked in waterfor 4 hours or overnight, rinsed& drained

Pour coconut cream into shallow

dish or ice tray, reserving ½ cup, and

freeze overnight.

In blender or food processor, place

rinsed cashews, desiccated coconut,

rice-malt syrup, vanilla extract and

reserved coconut cream. Process

until smooth.

Add frozen coconut ice cubes

and process again until smooth and

fluffy. Pour into freezer-safe container

and freeze.

Summer Berry Ripple with Pistachio Crumble Ice CreamRecipe / Leda Nutrition

Serves: 10

500g raspberries500g strawberries,

hulled & chopped2 tbsp monk fruit

sweetener1 tsp vanilla extract

2 batches coconut ice cream (recipe below)

½ cup pistachios, toasted & roughly chopped

12 Leda Arrowroot biscuits, roughly crumbled

Place raspberries, strawberries, monk fruit sweetener

and vanilla extract in medium saucepan over medium

heat and allow berry mixture to cook until berries begin

to break down and syrup develops and thickens.

Remove from heat, cool to room temperature and

store until ready to prepare ice cream.

To create ripples, alternate scoops of softened

coconut ice cream into freezer-safe container with

berry syrup and use knife to swirl through ice cream.

Top with final layer of berry syrup, pistachios and

Leda Arrowroot biscuit crumbs. Store in freezer.

EatWell | 107

Pho

togr

aphy

: Get

ty

EatWellHEALTH SHOT

108 | EatWell

Pho

togr

aphy

: Get

ty

EatWellHEALTH SHOT

108 | EatWell

Mediterranean eatingHelp your heart

There is a synergy between the foods in the Mediterranean style of eating that leads to effects that are greater than merely the sum of

the effects of the foods on their own. Foods like olive oil, fish, nuts and avocados are rich in unsaturated fatty acids. Foods like lettuce, spinach, celery and carrots are rich in nitrites and nitrates. When you consume

these foods together the unsaturated fatty acids and the nitrogen compounds form substances known as nitro-fatty acids. These nitro-

fatty acids block an enzyme called soluble epoxide hydrolase, which in turn causes blood vessels to dilate (open up) and that leads to a drop

in blood pressure. If blood pressure is lowered that reduces the risk of developing cardiovascular problems like heart attack, heart failure and stroke. Add that effect to the antioxidant and fat-balancing effects of the

foods individually and it is no wonder that the Mediterranean style of eating is good for your heart in the long term.

EatWell | 109

Mediterranean eatingHelp your heart

There is a synergy between the foods in the Mediterranean style of eating that leads to effects that are greater than merely the sum of

the effects of the foods on their own. Foods like olive oil, fish, nuts and avocados are rich in unsaturated fatty acids. Foods like lettuce, spinach, celery and carrots are rich in nitrites and nitrates. When you consume

these foods together the unsaturated fatty acids and the nitrogen compounds form substances known as nitro-fatty acids. These nitro-

fatty acids block an enzyme called soluble epoxide hydrolase, which in turn causes blood vessels to dilate (open up) and that leads to a drop

in blood pressure. If blood pressure is lowered that reduces the risk of developing cardiovascular problems like heart attack, heart failure and stroke. Add that effect to the antioxidant and fat-balancing effects of the

foods individually and it is no wonder that the Mediterranean style of eating is good for your heart in the long term.

EatWell | 109

What 's in season?These are the fruit and vegetables that are

actually in season and so will be the freshest.

AUTUMN

Seasonal tip� When shopping look for leeks that have f irm, white stems, and as a rule of thumb

remember the thinner, the tastier.

Apples (Fuji, Gala, Golden Delicious, Granny Smith and Red Delicious), banana, breadfruit, cumquat, custard apple, fig, grapes (Muscat, Purple Cornichon, Sultana and Waltham Cross), guava, kiwifruit, lemon, lime, mandarins (Imperial), melons (honeydew and rockmelon), nashi, orange (Valencia), papaya, passionfruit, pears (Beurre Bosc, Howell, Josephine, Packham, Red Sensation and Williams), persimmon, plum, pomegranate, quince, rambutan, raspberry, rhubarb, tamarillo.

FruitAsian greens (buk choy, choy sum, gai lan, wombok), avocado, beans (butter, green and snake), beetroot, broccoli, Brussels sprouts, cabbage, capsicum, carrot, celery, chilli, cucumber, daikon, eggplant, leek, lettuce, field mushrooms, okra, olives, onions (brown, red and spring), parsnip, peas, potato, pumpkin, shallot, silver beet, spinach, squash, swede, sweet corn, sweet potato, taro, tomato, turnip, zucchini.

Vegetables

110 | EatWell

SEASONAL FRUIT & VEGETABLESautumn

110 | EatWell

EWL029_110 Seasonal Food.indd 110EWL029_110 Seasonal Food.indd 110 1/30/2020 2:33:54 PM1/30/2020 2:33:54 PM

What 's in season?These are the fruit and vegetables that are

actually in season and so will be the freshest.

AUTUMN

Seasonal tip� When shopping look for leeks that have f irm, white stems, and as a rule of thumb

remember the thinner, the tastier.

Apples (Fuji, Gala, Golden Delicious, Granny Smith and Red Delicious), banana, breadfruit, cumquat, custard apple, fig, grapes (Muscat, Purple Cornichon, Sultana and Waltham Cross), guava, kiwifruit, lemon, lime, mandarins (Imperial), melons (honeydew and rockmelon), nashi, orange (Valencia), papaya, passionfruit, pears (Beurre Bosc, Howell, Josephine, Packham, Red Sensation and Williams), persimmon, plum, pomegranate, quince, rambutan, raspberry, rhubarb, tamarillo.

FruitAsian greens (buk choy, choy sum, gai lan, wombok), avocado, beans (butter, green and snake), beetroot, broccoli, Brussels sprouts, cabbage, capsicum, carrot, celery, chilli, cucumber, daikon, eggplant, leek, lettuce, field mushrooms, okra, olives, onions (brown, red and spring), parsnip, peas, potato, pumpkin, shallot, silver beet, spinach, squash, swede, sweet corn, sweet potato, taro, tomato, turnip, zucchini.

Vegetables

110 | EatWell

SEASONAL FRUIT & VEGETABLESautumn

110 | EatWell

AWARDS

THANK YOU for your vote into the

Love the WellBeing Beauty Team x

AWARDS

Who will be crowned Australia’s natural beauty brand of the year?

There are over 100 products across all the important beauty

categories – we want to know who gets your vote!

All products have been trialled and tested by the WellBeing Beauty Editor

GET GLOWING AND VOTE NOW AT WELLBEING.COM.AU/BEAUTY-AWARDS

MAJOR

PRIZES

TO BE WON

VOTING

CLOSES SOON

HURRY!

EWL029_FP Beauty Awards-pr.indd 1EWL029_FP Beauty Awards-pr.indd 1 4/02/2020 9:49:25 AM4/02/2020 9:49:25 AM

AWARDS

Who will be crowned Australia’s natural beauty brand of the year?

There are over 100 products across all the important beauty

categories – we want to know who gets your vote!

All products have been trialled and tested by the WellBeing Beauty Editor

GET GLOWING AND VOTE NOW AT WELLBEING.COM.AU/BEAUTY-AWARDS

MAJOR

PRIZES

TO BE WON

VOTING

CLOSES SOON

HURRY!

A t the heart of every family, there

lies a rich and colourful story of

food. Take a moment to visualise

your family’s table. Embedded in

the grainy surface might be red wine spills,

stained coffee rings or scratches in the wood

from the kids. These beautiful blemishes

represent your family’s constantly evolving

timeline; rich with history, traditions,

memories and shared experiences.

Wholefood chef Hetty McKinnon celebrates

and shares her most memorable food

moments in her latest cookbook, Family. In

the book, she offers family classics that have

been passed down from one generation to

another, transformed and tweaked a little

on the way before being lovingly shared

with you. Beautiful images of food, taken

by Luisa Brimble, are offered alongside

old family photographs and anecdotes.

With these, McKinnon invites you into her

childhood and to a feast of plant-based

salads, soups, pasta dishes, bakes and, of

course, desserts. With a focus on plants and

McKinnon’s Asian roots, you’ll be thankful

for the invitation to her family’s table — and

eager to return time and time again.

This is an edited extract from Family by Hetty McKinnon, published by Plum, RRP AU$39

A family feast

Orange, Fennel & Olive Oil Salad

Orange, Fennel & Olive Oil SaladServes: 2 as a main or 4 as a side

2 sweet oranges1 large fennel bulb, very finely

shaved, fronds reserved⅓ cup wrinkly black olives, pitted

Handful flat-leaf parsley & basil leaves, torn

Extra-virgin olive oilSea salt & black pepper

Apple-Cider Dressing1 small garlic clove, very finely chopped1 tbsp apple-cider vinegar, plus extra

if needed2 tbsp extra-virgin olive oil, plus extra

if neededSea salt & black pepper

Cut the top and bottom off the first

orange and stand it up on a cutting

board. Using a sharp paring knife and

working from the top down, cut away

the peel and as much of the white pith

as you can. Now, hold the orange in

the palm of your hand (have a bowl

ready to catch 1–2 tbsp of the juice

for the dressing) and cut between the

membranes to segment the orange.

Repeat with the second orange.

Prepare the dressing by whisking

together all the ingredients. Taste and adjust

the oil, vinegar and seasoning if necessary,

adding the reserved orange juice if you like,

until you achieve your preferred balance.

Combine the orange segments with the

shaved fennel, olives, parsley and basil.

Pour over the dressing, drizzle with olive

oil and finish with a final sprinkle of sea

salt, lots of black pepper and a scattering

of fennel fronds.

112 | EatWell

RECIPESfamily

EWL029_112-113 Cookbook Recipes.indd 112EWL029_112-113 Cookbook Recipes.indd 112 1/30/2020 2:34:03 PM1/30/2020 2:34:03 PM

A t the heart of every family, there

lies a rich and colourful story of

food. Take a moment to visualise

your family’s table. Embedded in

the grainy surface might be red wine spills,

stained coffee rings or scratches in the wood

from the kids. These beautiful blemishes

represent your family’s constantly evolving

timeline; rich with history, traditions,

memories and shared experiences.

Wholefood chef Hetty McKinnon celebrates

and shares her most memorable food

moments in her latest cookbook, Family. In

the book, she offers family classics that have

been passed down from one generation to

another, transformed and tweaked a little

on the way before being lovingly shared

with you. Beautiful images of food, taken

by Luisa Brimble, are offered alongside

old family photographs and anecdotes.

With these, McKinnon invites you into her

childhood and to a feast of plant-based

salads, soups, pasta dishes, bakes and, of

course, desserts. With a focus on plants and

McKinnon’s Asian roots, you’ll be thankful

for the invitation to her family’s table — and

eager to return time and time again.

This is an edited extract from Family by Hetty McKinnon, published by Plum, RRP AU$39

A family feast

Orange, Fennel & Olive Oil Salad

Orange, Fennel & Olive Oil SaladServes: 2 as a main or 4 as a side

2 sweet oranges1 large fennel bulb, very finely

shaved, fronds reserved⅓ cup wrinkly black olives, pitted

Handful flat-leaf parsley & basil leaves, torn

Extra-virgin olive oilSea salt & black pepper

Apple-Cider Dressing1 small garlic clove, very finely chopped1 tbsp apple-cider vinegar, plus extra

if needed2 tbsp extra-virgin olive oil, plus extra

if neededSea salt & black pepper

Cut the top and bottom off the first

orange and stand it up on a cutting

board. Using a sharp paring knife and

working from the top down, cut away

the peel and as much of the white pith

as you can. Now, hold the orange in

the palm of your hand (have a bowl

ready to catch 1–2 tbsp of the juice

for the dressing) and cut between the

membranes to segment the orange.

Repeat with the second orange.

Prepare the dressing by whisking

together all the ingredients. Taste and adjust

the oil, vinegar and seasoning if necessary,

adding the reserved orange juice if you like,

until you achieve your preferred balance.

Combine the orange segments with the

shaved fennel, olives, parsley and basil.

Pour over the dressing, drizzle with olive

oil and finish with a final sprinkle of sea

salt, lots of black pepper and a scattering

of fennel fronds.

112 | EatWell

RECIPESfamily

Orange & Rosemary Olive Oil CakeServes: 6–8

1 cup caster sugarZest & juice 2 small oranges2 tbsp chopped rosemary leaves2 eggs, beaten

1 cup Greek yoghurt1 cup extra-virgin olive oil2 cups self-raising flourIcing sugar, to dust

Preheat the oven to 160ºC. Line a 22cm

spring-form tin with baking paper.

Add the sugar, orange zest and

rosemary to a bowl and, using your

fingertips, rub everything together until

the sugar is fragrant and damp. Add the

eggs and whisk until pale and thick.

Beat in the yoghurt and orange juice,

then gradually whisk in the olive oil.

Sift the flour into a large bowl so it’s

lovely and aerated. Slowly pour in the

wet ingredients and, using a large

spoon or spatula, gently fold everything

together until just combined. Pour the

batter into the prepared cake tin.

Bake cake for 45–50 mins or until

a toothpick inserted in the centre of the

cake comes out clean. Cool in the tin

on a wire rack for 20 mins, then

invert the cake onto the rack to cool

completely. When cool and ready to eat,

dust with icing sugar.

Tip: If you only have plain flour in your

pantry, just add the raising agent by

incorporating 1½ tsp baking powder and

¼ tsp salt for every 1 cup of plain flour.

Orange & Rosemary Olive Oil Cake

Caramelised Onion Cashew Cream

Golden Egg Curry

Caramelised Onion Cashew CreamServes: 4

Cashew Cream1 cup cashew nuts, soaked in 1 cup

boiling water for 1–8 hours¾ cup vegetable stock or water

Extra-virgin olive oil2 brown onions, finely sliced

1 garlic clove, finely chopped, or more to taste

500g pasta2 cups baby spinach leaves1 cup walnuts, toasted & crushed3 tbsp chopped flat-leaf parsley leavesSea salt & black pepper

For the cashew cream, drain the

cashews and add them to a blender or

small food processor along with the

vegetable stock, garlic and oil. Blend

on high until the mixture is very smooth

and creamy (if it is too thick, add a few

more splashes of water). Season well

with sea salt.

Heat a big glug of olive oil in a large

frying pan over a medium–high heat.

When hot, add the onion and garlic and

season well with a pinch of sea salt and

black pepper. Turn the heat down slightly

and continue to cook for 15–20 mins,

adding more oil if it becomes dry, until

the onions are caramelised and sweet.

Remove from the heat and set aside.

Bring a large pot of salted water

to the boil and add the pasta, stirring.

Cook according to the packet

instructions until al dente. Reserve

½ cup of the pasta cooking water and

drain the pasta.

Combine the pasta with the cashew

cream, caramelised onions, spinach

and half of the walnuts. Toss and add

a splash or two of the reserved pasta

cooking water to loosen up the cream.

Season with sea salt and black pepper.

Serve in individual bowls and top each

with a scatter of walnuts, some parsley

and a final drizzle of olive oil.

Tip: This cashew cream is super-quick to

whip up if you have pre-soaked cashews. I

recommend soaking them in the morning

so they are ready to blend at lunch or

dinner time. You can even soak them

overnight (use cold water, not boiling).

Golden Egg CurryServes: 4

8 large eggs⅓ cup vegetable oil1 tsp ground turmeric

or 2 tsp grated fresh turmeric

2 French shallots, halved & sliced

1 garlic clove, finely chopped

½ tsp ground cinnamon

2cm piece ginger, peeled & finely chopped

½–1 jalapeño or long green chilli, deseeded & sliced lengthways into strips

4 large tomatoes, chopped2 shallots, finely sliced Sea salt & black pepperCooked rice, quinoa or

flatbread, to serve

Place the eggs in a saucepan and cover with cold water.

Bring to the boil, reduce the heat to medium and boil

for 8 mins. Drain the eggs and run under cold running

water. When cool enough to handle, peel the eggs.

Add the oil to a frying pan along with the turmeric.

Heat until very hot (test with a wooden chopstick or

wooden spoon; if it sizzles, the oil is ready). Slowly add

the eggs and fry, turning with chopsticks or a spoon, until

blistered and golden all over. Remove the eggs from the

oil and set aside. Discard the oil and wipe the pan clean.

In the same pan, drizzle a little oil and set over

a medium heat. Once hot, add the French shallot and

garlic and season with some sea salt. Cook for 2–3

mins, until the shallot has softened. Add the cinnamon,

ginger and chilli and cook for another 1–2 mins to release

the flavours, then add the tomato along with a splash

of water and season with sea salt and black pepper.

Simmer for 10–15 mins, until the tomato has broken

down — if the mixture gets dry, add a little more water.

Cut each egg in half and place, cut-side down, in the

sauce. Turn up the heat and cook for 3–4 mins, until the

sauce is thick and bubbling.

Top with a sprinkle of sliced shallot and serve with

cooked rice, quinoa or flatbread.

EatWell | 113

EWL029_112-113 Cookbook Recipes.indd 113EWL029_112-113 Cookbook Recipes.indd 113 1/30/2020 2:34:06 PM1/30/2020 2:34:06 PM

Orange & Rosemary Olive Oil CakeServes: 6–8

1 cup caster sugarZest & juice 2 small oranges2 tbsp chopped rosemary leaves2 eggs, beaten

1 cup Greek yoghurt1 cup extra-virgin olive oil2 cups self-raising flourIcing sugar, to dust

Preheat the oven to 160ºC. Line a 22cm

spring-form tin with baking paper.

Add the sugar, orange zest and

rosemary to a bowl and, using your

fingertips, rub everything together until

the sugar is fragrant and damp. Add the

eggs and whisk until pale and thick.

Beat in the yoghurt and orange juice,

then gradually whisk in the olive oil.

Sift the flour into a large bowl so it’s

lovely and aerated. Slowly pour in the

wet ingredients and, using a large

spoon or spatula, gently fold everything

together until just combined. Pour the

batter into the prepared cake tin.

Bake cake for 45–50 mins or until

a toothpick inserted in the centre of the

cake comes out clean. Cool in the tin

on a wire rack for 20 mins, then

invert the cake onto the rack to cool

completely. When cool and ready to eat,

dust with icing sugar.

Tip: If you only have plain flour in your

pantry, just add the raising agent by

incorporating 1½ tsp baking powder and

¼ tsp salt for every 1 cup of plain flour.

Orange & Rosemary Olive Oil Cake

Caramelised Onion Cashew Cream

Golden Egg Curry

Caramelised Onion Cashew CreamServes: 4

Cashew Cream1 cup cashew nuts, soaked in 1 cup

boiling water for 1–8 hours¾ cup vegetable stock or water

Extra-virgin olive oil2 brown onions, finely sliced

1 garlic clove, finely chopped, or more to taste

500g pasta2 cups baby spinach leaves1 cup walnuts, toasted & crushed3 tbsp chopped flat-leaf parsley leavesSea salt & black pepper

For the cashew cream, drain the

cashews and add them to a blender or

small food processor along with the

vegetable stock, garlic and oil. Blend

on high until the mixture is very smooth

and creamy (if it is too thick, add a few

more splashes of water). Season well

with sea salt.

Heat a big glug of olive oil in a large

frying pan over a medium–high heat.

When hot, add the onion and garlic and

season well with a pinch of sea salt and

black pepper. Turn the heat down slightly

and continue to cook for 15–20 mins,

adding more oil if it becomes dry, until

the onions are caramelised and sweet.

Remove from the heat and set aside.

Bring a large pot of salted water

to the boil and add the pasta, stirring.

Cook according to the packet

instructions until al dente. Reserve

½ cup of the pasta cooking water and

drain the pasta.

Combine the pasta with the cashew

cream, caramelised onions, spinach

and half of the walnuts. Toss and add

a splash or two of the reserved pasta

cooking water to loosen up the cream.

Season with sea salt and black pepper.

Serve in individual bowls and top each

with a scatter of walnuts, some parsley

and a final drizzle of olive oil.

Tip: This cashew cream is super-quick to

whip up if you have pre-soaked cashews. I

recommend soaking them in the morning

so they are ready to blend at lunch or

dinner time. You can even soak them

overnight (use cold water, not boiling).

Golden Egg CurryServes: 4

8 large eggs⅓ cup vegetable oil1 tsp ground turmeric

or 2 tsp grated fresh turmeric

2 French shallots, halved & sliced

1 garlic clove, finely chopped

½ tsp ground cinnamon

2cm piece ginger, peeled & finely chopped

½–1 jalapeño or long green chilli, deseeded & sliced lengthways into strips

4 large tomatoes, chopped2 shallots, finely sliced Sea salt & black pepperCooked rice, quinoa or

flatbread, to serve

Place the eggs in a saucepan and cover with cold water.

Bring to the boil, reduce the heat to medium and boil

for 8 mins. Drain the eggs and run under cold running

water. When cool enough to handle, peel the eggs.

Add the oil to a frying pan along with the turmeric.

Heat until very hot (test with a wooden chopstick or

wooden spoon; if it sizzles, the oil is ready). Slowly add

the eggs and fry, turning with chopsticks or a spoon, until

blistered and golden all over. Remove the eggs from the

oil and set aside. Discard the oil and wipe the pan clean.

In the same pan, drizzle a little oil and set over

a medium heat. Once hot, add the French shallot and

garlic and season with some sea salt. Cook for 2–3

mins, until the shallot has softened. Add the cinnamon,

ginger and chilli and cook for another 1–2 mins to release

the flavours, then add the tomato along with a splash

of water and season with sea salt and black pepper.

Simmer for 10–15 mins, until the tomato has broken

down — if the mixture gets dry, add a little more water.

Cut each egg in half and place, cut-side down, in the

sauce. Turn up the heat and cook for 3–4 mins, until the

sauce is thick and bubbling.

Top with a sprinkle of sliced shallot and serve with

cooked rice, quinoa or flatbread.

EatWell | 113

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• Foods for longevity

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March 8, Melbourne, VicWine & Cheese FestDo you enjoy the occasional glass of wine and

gourmet cheese platter? Here at EatWell, we

sure do! That’s why a visit to Melbourne for the

wonderful Wine & Cheese Fest is on our to-do

list. The one-day festival showcases Victoria’s

freshest produce and finest entertainment,

along with fun activities for both adults and

children. Join one of the many masterclasses

offered throughout the day (including grape

stomping!) and learn about cheesemaking,

wine tasting and more. Wash all the fun down

with a crisp local wine under the sun, listening

to live music and local DJs. We couldn’t think

of a better way to spend the weekend!

wineandcheesefest.com.au

March 19–29, Melbourne, VicMelbourne Food and Wine FestivalThe Melbourne Food and Wine Festival is

one of the city’s most popular events. Each

year, food and wine lovers flock to Melbourne

in their thousands for the week-long event,

gathering in laneways, on rooftops and in

restaurants, farms and wineries. More than

200 events are held in the city of Melbourne,

but the entire countryside gets involved:

find out what happens when clams, beer

and natural wild collide, crawl St Kilda and

Toorak and enjoy a plant-based party. The

Melbourne Food and Wine Festival is

a fantastic reason to book flights and uncover

Victoria’s hidden beauty, and with your

hunger leading the way you’ll find fabulous

food, delicious wines and gorgeous views.

melbournefoodandwine.com.au

March 27–April 5, Orange, NSWOrange F.O.O.D WeekOrange F.O.O.D Week is Australia’s longest-

running regional food festival, bringing

crowds by the thousands each year. Held

in the cool-climate wine region of Orange,

otherwise known as the “food basket of

New South Wales”, the event showcases the

creativity of the region’s finest producers,

chefs, cafés, caterers, restaurants and

winegrowers. What started out as an

idea dreamed up by local foodies is now

a decade-long celebration that focuses on

culinary tourism, carbon emission reduction

and creating greater environmental

awareness. Enjoy the experience!

orangefoodweek.com.au

May 14–17, Noosa, QldNoosa Eat & Drink FestivalDo you love good-quality food, wine, beer,

music, dancing and mingling with like-

minded foodies? If that sounds like your

idea of a wonderful day out, head to Noosa

Eat & Drink Festival. Located on the coast

of Queensland, Noosa is blessed with some

of Australia’s best beaches, rainforests,

chefs and farmers’ markets. Across four

delightful days, you’ll forage for native

Australian plants and learn first-hand

where your lunch flavours originated,

socialise with Australia’s best winemakers

and brewers and join Ian Curley, Frank

Boulay and other acclaimed chefs. Grab

yourself a ticket; it’s time to add Noosa

to your foodie map.

noosaeatdrink.com.au

What’s onWhat’s coming up for you

Give us FOODBACKWe want your foodback: EatWell is all

about building a sharing community

of people who care about the origins,

quality and enjoyment of food, so

we want to hear from you. Let us

know how you have found some of

the recipes you have made from this

issue, share the improvements you

might have made or even send us

one of your own favourite recipes.

We will publish as many of your

insights and contributions as we can.

Send your foodback to Kate at

kduncan@umco.com.au

Pho

togr

aphy

: Get

ty

Do you enjoy the occasional glass of wine and cheese platter? Be sure visit

Wine & Cheese Fest in Victoria.

116 | EatWell

EatWellwhat's on

EWL029_116 Whats On.indd 116EWL029_116 Whats On.indd 116 1/30/2020 2:34:18 PM1/30/2020 2:34:18 PM

March 8, Melbourne, VicWine & Cheese FestDo you enjoy the occasional glass of wine and

gourmet cheese platter? Here at EatWell, we

sure do! That’s why a visit to Melbourne for the

wonderful Wine & Cheese Fest is on our to-do

list. The one-day festival showcases Victoria’s

freshest produce and finest entertainment,

along with fun activities for both adults and

children. Join one of the many masterclasses

offered throughout the day (including grape

stomping!) and learn about cheesemaking,

wine tasting and more. Wash all the fun down

with a crisp local wine under the sun, listening

to live music and local DJs. We couldn’t think

of a better way to spend the weekend!

wineandcheesefest.com.au

March 19–29, Melbourne, VicMelbourne Food and Wine FestivalThe Melbourne Food and Wine Festival is

one of the city’s most popular events. Each

year, food and wine lovers flock to Melbourne

in their thousands for the week-long event,

gathering in laneways, on rooftops and in

restaurants, farms and wineries. More than

200 events are held in the city of Melbourne,

but the entire countryside gets involved:

find out what happens when clams, beer

and natural wild collide, crawl St Kilda and

Toorak and enjoy a plant-based party. The

Melbourne Food and Wine Festival is

a fantastic reason to book flights and uncover

Victoria’s hidden beauty, and with your

hunger leading the way you’ll find fabulous

food, delicious wines and gorgeous views.

melbournefoodandwine.com.au

March 27–April 5, Orange, NSWOrange F.O.O.D WeekOrange F.O.O.D Week is Australia’s longest-

running regional food festival, bringing

crowds by the thousands each year. Held

in the cool-climate wine region of Orange,

otherwise known as the “food basket of

New South Wales”, the event showcases the

creativity of the region’s finest producers,

chefs, cafés, caterers, restaurants and

winegrowers. What started out as an

idea dreamed up by local foodies is now

a decade-long celebration that focuses on

culinary tourism, carbon emission reduction

and creating greater environmental

awareness. Enjoy the experience!

orangefoodweek.com.au

May 14–17, Noosa, QldNoosa Eat & Drink FestivalDo you love good-quality food, wine, beer,

music, dancing and mingling with like-

minded foodies? If that sounds like your

idea of a wonderful day out, head to Noosa

Eat & Drink Festival. Located on the coast

of Queensland, Noosa is blessed with some

of Australia’s best beaches, rainforests,

chefs and farmers’ markets. Across four

delightful days, you’ll forage for native

Australian plants and learn first-hand

where your lunch flavours originated,

socialise with Australia’s best winemakers

and brewers and join Ian Curley, Frank

Boulay and other acclaimed chefs. Grab

yourself a ticket; it’s time to add Noosa

to your foodie map.

noosaeatdrink.com.au

What’s onWhat’s coming up for you

Give us FOODBACKWe want your foodback: EatWell is all

about building a sharing community

of people who care about the origins,

quality and enjoyment of food, so

we want to hear from you. Let us

know how you have found some of

the recipes you have made from this

issue, share the improvements you

might have made or even send us

one of your own favourite recipes.

We will publish as many of your

insights and contributions as we can.

Send your foodback to Kate at

kduncan@umco.com.au

Pho

togr

aphy

: Get

ty

Do you enjoy the occasional glass of wine and cheese platter? Be sure visit

Wine & Cheese Fest in Victoria.

116 | EatWell

EatWellwhat's on

Get your copies now at universalshop.com.au or via the wellbeingshop.com.au

THE WELLBEING BOOKSHELF:

The Complete CollectionWhether you want to learn how to cook more nutritious (and easy) meals, how to build strength in the gym or how to live a stress-free and happier life, there’s a book for you in this collection.

You’ve decided to take action and find your path to good health this year, so what better way to boost your motivation and commitment to that change than with a book that aligns with your goals.

WWWmemeanann

YoYoyeyeetoto

ALL

UNDER

$20each

chchanangegeg tthahhaaaaaaaaaaannnn wiwithth aa bboooook k k ththt atat aaaaliligngng s ss wiwiithth yyyyououur r gogogoalalals.s.s.

EWL029_FP WB Bookazines-pr.indd 1EWL029_FP WB Bookazines-pr.indd 1 4/02/2020 9:50:57 AM4/02/2020 9:50:57 AM

Get your copies now at universalshop.com.au or via the wellbeingshop.com.au

THE WELLBEING BOOKSHELF:

The Complete Collectionhether you want to learn how to cook more nutritious (and easy) als, how to build strength in the gym or how to live a stress-free

d happier life, there’s a book for you in this collection.

u’ve decided to take action and find your path to good health this ar, so what better way to boost your motivation and commitment that c

We

e

ALL

UNDER

$20each

hanan egeg tthh n wiwithth aa bboooookk ththatat aaaligngng ss wiwithth yyouourr gogoalalalsss.

Pho

togr

aphy

: Get

ty

Mediterranean eatingYour health and the planet's health

Current trends in eating and population growth are predicted to increase the incidence of type-2 diabetes, heart disease and some

cancers. Additionally, if the trends continue there will be an 80 per cent increase in food production-related greenhouse gas emissions as well as habitat destruction to clear land for agriculture. However, if people were to switch to a Mediterranean, pescatarian or vegetarian diet this could reduce incidence of type-2 diabetes by 25 per cent, heart disease

by 20 per cent and cancer by 10 per cent. Reducing disease incidence of course reduces the burden on our health systems into the future. On top of these individual health effects, shifting to these modes of eating would prevent almost all of the increased greenhouse emissions that

will be caused by population increases.

EatWellHEALTH SHOT

118 | EatWell

Pho

togr

aphy

: Get

ty

Mediterranean eatingYour health and the planet's health

Current trends in eating and population growth are predicted to increase the incidence of type-2 diabetes, heart disease and some

cancers. Additionally, if the trends continue there will be an 80 per cent increase in food production-related greenhouse gas emissions as well as habitat destruction to clear land for agriculture. However, if people were to switch to a Mediterranean, pescatarian or vegetarian diet this could reduce incidence of type-2 diabetes by 25 per cent, heart disease

by 20 per cent and cancer by 10 per cent. Reducing disease incidence of course reduces the burden on our health systems into the future. On top of these individual health effects, shifting to these modes of eating would prevent almost all of the increased greenhouse emissions that

will be caused by population increases.

EatWellHEALTH SHOT

118 | EatWell

EatWell | 119EatWell | 119

Labneh is a yoghurt from the Middle East that is often referred to as the “yoghurt cheese”. It is similar in consistency to cream cheese and has that thick texture because the excess whey is strained out leaving you

with a highly concentrated yoghurt which spreads well. Enjoy the subtle delights of labneh with dishes such as: roasted nectarines with vanilla labneh; citrus, labneh and walnut syrup cake; stove-baked eggs with

labneh; roasted grapes and blackberries with labneh and granola; dukkha labneh balls; spiced labneh dip; or watercress, fennel, red grapefruit and labneh salad.

Cooking with labneh

Za’atar & Labneh Pizza

Za’atar & Labneh PizzaRecipe / Meg Thompson

This classic combination is in its glory here with a simple and

easy snack that can be quickly prepared with minimal fuss! It’s an

excellent introduction to the fantastic Middle Eastern spice mixture

za’atar too if you have not tried it before.

Serves: 2

1 wholemeal Lebanese flatbread (use gluten-free if required)

3–4 tsp za’atar1 tbsp olive oil¼ cup labneh, or more to taste

Preheat oven to 180°C.

Place flatbread on baking tray.

Combine za’atar and olive oil in small cup and smother bread

with mixture.

Add dollops of labneh as desired.

Place in oven for about 10 mins or until bread is slightly crispy at

the edges. Pho

togr

aphy

: Meg

Tho

mps

on

Roasted Nectarines with Vanilla LabnehRecipe / Meg Thompson

A simple dish that can be adapted to include other fruit such as

peaches, apricots or pear.

Serves: 2 4

2 ripe nectarines1 tbsp honey3–4 tbsp labneh

½ tsp vanilla extractSesame seeds & poppy seeds,

to garnish

Preheat oven to 180°C.

Cut nectarines in half and remove stone.

Place on baking tray with cut side facing up and drizzle each half

with a little honey.

Place in oven for around 15 mins or until soft and squishy, but still

holding their shape.

Remove from oven and place onto serving plates.

Scoop out four small spoons of labneh and place in centre of each

nectarine, sprinkling with seeds to garnish.

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RECIPEScooking with labneh

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Labneh is a yoghurt from the Middle East that is often referred to as the “yoghurt cheese”. It is similar in consistency to cream cheese and has that thick texture because the excess whey is strained out leaving you

with a highly concentrated yoghurt which spreads well. Enjoy the subtle delights of labneh with dishes such as: roasted nectarines with vanilla labneh; citrus, labneh and walnut syrup cake; stove-baked eggs with

labneh; roasted grapes and blackberries with labneh and granola; dukkha labneh balls; spiced labneh dip; or watercress, fennel, red grapefruit and labneh salad.

Cooking with labneh

Za’atar & Labneh Pizza

Za’atar & Labneh PizzaRecipe / Meg Thompson

This classic combination is in its glory here with a simple and

easy snack that can be quickly prepared with minimal fuss! It’s an

excellent introduction to the fantastic Middle Eastern spice mixture

za’atar too if you have not tried it before.

Serves: 2

1 wholemeal Lebaneseflatbread (use gluten-free ifrequired)

3–4 tsp za’atar1 tbsp olive oil¼ cup labneh, or more to taste

Preheat oven to 180°C.

Place flatbread on baking tray.

Combine za’atar and olive oil in small cup and smother bread

with mixture.

Add dollops of labneh as desired.

Place in oven for about 10 mins or until bread is slightly crispy at

the edges. Pho

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Recipe / Meg ThompsonA simple dish that can be adapted to include other fruit such as

peaches, apricots or pear.

Serves: 2 4

2 ripe nectarines1 tbsp honey3–4 tbsp labneh

½ tsp vanilla extractSesame seeds & poppy seeds,

to garnish

Preheat oven to 180°C.

Cut nectarines in half and remove stone.

Place on baking tray with cut side facing up and drizzle each half

with a little honey.

Place in oven for around 15 mins or until soft and squishy, but still

holding their shape.

Remove from oven and place onto serving plates.

Scoop out four small spoons of labneh and place in centre of each

nectarine, sprinkling with seeds to garnish.

120 | EatWell

RECIPEScooking with labneh

Roasted Nectarines with Vanilla Labneh

A simple dish that can be adapted to include other

fruit such as peaches, apricots or pear.

EatWell | 121

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Roasted Nectarines with Vanilla Labneh

A simple dish that can be adapted to include other

fruit such as peaches, apricots or pear.

EatWell | 121

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Stove-Baked Eggs with LabnehRecipe / Jacqueline Alwill

This is one of the most wholesome breakfasts you can get your hands on, taking

no time to prep and mountains of satisfaction for the entire day. Labneh delivers

a delicious component to baked eggs while adding valuable calcium to the meal.

Serves: 1

2 tsp extra-virgin olive oil¼ small red capsicum, seeds

removed & flesh diced200g chopped tinned tomatoes

2 eggs2 tbsp labnehFresh herbs, sea salt & black pepper,

to serve

Heat small frying pan on stovetop over

medium heat, add olive oil and

capsicum and cook for 3 mins.

Add tomatoes, cook further 2 mins,

then crack eggs into pan followed by

dollops of labneh around pan. Cover and

cook on low for 7–8 mins.

Allow to cool for 5–6 minutes

before serving.

Enjoy immediately.

Stove-Baked Eggs with Labneh

Citrus, Labneh & Walnut Syrup Cake

Citrus, Labneh & Walnut Syrup CakeRecipe / Meg Thompson

A citrusy delight with a honey-based syrup to keep the cake

moist and lovely. The labneh adds a richness and works

deliciously with the lemon, orange and honey flavours. This

cake is based on a Jude Blereau recipe.

Serves: 8–10

1 cup roughly chopped walnuts

1 cup spelt flour1 tsp baking powder1 tsp ground cinnamonZest ½ lemonZest 1 orange2 eggs⅓ cup olive oil

200g labneh70g sugar of any kind

Syrup½ cup freshly squeezed

orange juice2 tbsp lemon juice2 cardamom pods2 tbsp honey

Preheat oven to 180°C and line loaf tin with baking paper.

Combine first 6 ingredients in bowl and whisk together

with fork.

Lightly whisk eggs in another bowl and add oil, labneh

and sugar, whisking until relatively smooth.

Add wet ingredients to dry and mix to combine.

Pour mixture into tin and bake for 30–35 mins or until

skewer inserted comes out clean.

While cake is cooking, prepare syrup by combining juices

and cardamom in small saucepan.

Simmer on low heat for around 7–8 mins and then

remove from heat.

Stir in honey and taste, adding more honey if desired.

Once cake is cooked, remove from oven and poke 5–6

holes in cake with skewer.

Pour ¾ of the syrup over cake and leave in tin for 15–20

mins to allow syrup to soak in.

Keep remainder of syrup to serve with individual pieces

as desired.

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RECIPEScooking with labneh

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Stove-Baked Eggs with LabnehRecipe / Jacqueline Alwill

This is one of the most wholesome breakfasts you can get your hands on, taking

no time to prep and mountains of satisfaction for the entire day. Labneh delivers

a delicious component to baked eggs while adding valuable calcium to the meal.

Serves: 1

2 tsp extra-virgin olive oil¼ small red capsicum, seeds

removed & flesh diced200g chopped tinned tomatoes

2 eggs2 tbsp labnehFresh herbs, sea salt & black pepper,

to serve

Heat small frying pan on stovetop over

medium heat, add olive oil and

capsicum and cook for 3 mins.

Add tomatoes, cook further 2 mins,

then crack eggs into pan followed by

dollops of labneh around pan. Cover and

cook on low for 7–8 mins.

Allow to cool for 5–6 minutes

before serving.

Enjoy immediately.

Stove-Baked Eggs with Labneh

Citrus, Labneh & Walnut Syrup Cake

Citrus, Labneh & Walnut Syrup CakeRecipe / Meg Thompson

A citrusy delight with a honey-based syrup to keep the cake

moist and lovely. The labneh adds a richness and works

deliciously with the lemon, orange and honey flavours. This

cake is based on a Jude Blereau recipe.

Serves: 8–10

1 cup roughlychopped walnuts

1 cup spelt flour1 tsp baking powder1 tsp ground cinnamonZest ½ lemonZest 1 orange2 eggs⅓ cup olive oil

200g labneh70g sugar of any kind

Syrup½ cup freshly squeezed

orange juice2 tbsp lemon juice2 cardamom pods2 tbsp honey

Preheat oven to 180°C and line loaf tin with baking paper.

Combine first 6 ingredients in bowl and whisk together

with fork.

Lightly whisk eggs in another bowl and add oil, labneh

and sugar, whisking until relatively smooth.

Add wet ingredients to dry and mix to combine.

Pour mixture into tin and bake for 30–35 mins or until

skewer inserted comes out clean.

While cake is cooking, prepare syrup by combining juices

and cardamom in small saucepan.

Simmer on low heat for around 7–8 mins and then

remove from heat.

Stir in honey and taste, adding more honey if desired.

Once cake is cooked, remove from oven and poke 5–6

holes in cake with skewer.

Pour ¾ of the syrup over cake and leave in tin for 15–20

mins to allow syrup to soak in.

Keep remainder of syrup to serve with individual pieces

as desired.

122 | EatWell

RECIPEScooking with labneh

Roasted Grapes with Labneh & HoneyRecipe / Jacqueline Alwill

Simple but oh, so satisfying! The sweetness

of roasted grapes and honey in this recipe

pairs beautifully with the creaminess of the

yoghurt cheese or labneh. You can of course

use other roasted or baked fruits of the season

if grapes aren’t available.

Makes: 2 slices

200g red grapes1 tsp honey1 tsp extra-virgin

olive oil

3 tbsp labneh2 slices sourdough,

toasted

Preheat oven to 200°C and line baking tray with

greaseproof paper.

Toss grapes in honey and olive oil, layer over

tray and bake for 15 mins.

Spread labneh over toast and top with grapes.

Roasted Grapes with Labneh & Honey

The sweetness of roasted grapes and honey in this recipe

pairs beautifully with the creaminess

of the yoghurt cheese or labneh.

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Roasted Grapes with Labneh & HoneyRecipe / Jacqueline Alwill

Simple but oh, so satisfying! The sweetness

of roasted grapes and honey in this recipe

pairs beautifully with the creaminess of the

yoghurt cheese or labneh. You can of course

use other roasted or baked fruits of the season

if grapes aren’t available.

Makes: 2 slices

200g red grapes1 tsp honey1 tsp extra-virgin

olive oil

3 tbsp labneh2 slices sourdough,

toasted

Preheat oven to 200°C and line baking tray with

greaseproof paper.

Toss grapes in honey and olive oil, layer over

tray and bake for 15 mins.

Spread labneh over toast and top with grapes.

Roasted Grapes with Labneh & Honey

The sweetness of roasted grapes and honey in this recipe

pairs beautifully with the creaminess

of the yoghurt cheese or labneh.

EatWell | 123

Homemade LabnehRecipe / Jacqueline Alwill

Want to give labneh a try? Here’s

a simple recipe to kick-start your labneh

making journey. Enjoy!

Makes: 1 ball labneh, to serve approx. 10

1kg natural full-fat yoghurt

1 tsp sea salt

Whisk together yoghurt and sea salt in

large bowl.

Line large bowl with cheesecloth or fresh

cloth and scoop yoghurt mix into middle. Draw

edges together and tie tightly at top. Take

another deep bowl, place chopsticks or knives

(anything that will stay flat and help yoghurt

drain) over top and tie cloth to the chopsticks

so it is elevated from base of bowl.

Place in fridge to drain and form over

24–48 hours.

Remove cloth and serve. Store in fridge up

to 2 weeks.

Roasted Grapes & Blackberries with Baked Labneh & Granola

Recipe / Lisa GuyGreek yoghurt is an excellent source of

beneficial bacteria to support digestive,

immune and emotional health. Make sure

you buy one with live or active bacteria

on the label. Red grapes are rich in a

powerful antioxidant called resveratrol.

This antioxidant may help reduce the risk

of cancer, cardiovascular disease and

premature skin ageing.

Serves: 3–4

Labneh2 tbsp raw honeyPinch salt1 cup full-fat Greek

yoghurt

Handful red seedless grapes

½ punnet blackberries

Granola

To make labneh, mix honey and salt through

yoghurt. Place fine-mesh sieve over

medium-size bowl and line with cheesecloth

or muslin. Pour yoghurt into sieve and place

in fridge overnight.

Preheat oven to 190°C and line two baking

trays with baking paper.

Place labneh on one baking tray and

spread out evenly with knife.

Place grapes and berries on second tray.

Place both trays in oven for 15 mins.

Place labneh on serving dish and top

with grapes and berries and drizzle with a

little honey.

Serve with granola.

Roasted Grapes & Blackberries with Baked Labneh & Granola

Dukkha Labneh BallsRecipe / Lisa Guy

Labneh is a probiotic-rich food popular in

Middle Eastern cuisine. Labneh, which is

made from strained yoghurt, has a tangy

taste with a thick creamy texture similar to

cream cheese. Probiotics are dietary factors

that promote the growth of beneficial bacteria

such as lactobacillus acidophilus and bifidus

in the human gut. A healthy balance of

bacteria is vital to our health and wellbeing.

Gut bacteria play a major role in our digestive

health, immune function, emotional health,

and production of vitamin B12 and K.

Serves: 8

1½ cups full-fat Greek yoghurt

Pinch sea salt

Dukkha¼ cup pumpkin

seeds¼ cup almonds or

hazelnuts

1 tsp fennel seeds2 tbsp coriander

seeds1 tbsp cumin seeds3 tbsp sesame seeds½ tsp sea saltPinch pepper¼ tsp chilli flakes or

powder

To make labneh, Place fine-mesh sieve over

medium-size bowl and line with cheesecloth

or muslin. Pour yoghurt into sieve and place

in fridge overnight.

Dry-toast seeds, nuts, fennel, coriander

and cumin in frying pan until fragrant

and lightly golden. Toast sesame seeds

separately as they can burn easily.

Once cooled place all ingredients in

food processor and pulse until coarse

consistency. Be careful not to over-process.

Store leftovers in airtight container.

When labneh is ready discard whey from

bowl and roll into 2.5cm balls.

Place dukkha in small bowl and roll each

ball in dukkah. Place balls on serving dish

and serve with crackers or crusty bread.

Homemade Labneh

Dukkha Labneh Balls

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124 | EatWell

RECIPEScooking with labneh

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Homemade LabnehRecipe / Jacqueline Alwill

Want to give labneh a try? Here’s

a simple recipe to kick-start your labneh

making journey. Enjoy!

Makes: 1 ball labneh, to serve approx. 10

1kg natural full-fat yoghurt

1 tsp sea salt

Whisk together yoghurt and sea salt in

large bowl.

Line large bowl with cheesecloth or fresh

cloth and scoop yoghurt mix into middle. Draw

edges together and tie tightly at top. Take

another deep bowl, place chopsticks or knives

(anything that will stay flat and help yoghurt

drain) over top and tie cloth to the chopsticks

so it is elevated from base of bowl.

Place in fridge to drain and form over

24–48 hours.

Remove cloth and serve. Store in fridge up

to 2 weeks.

Roasted Grapes & Blackberries with Baked Labneh & Granola

Recipe / Lisa GuyGreek yoghurt is an excellent source of

beneficial bacteria to support digestive,

immune and emotional health. Make sure

you buy one with live or active bacteria

on the label. Red grapes are rich in a

powerful antioxidant called resveratrol.

This antioxidant may help reduce the risk

of cancer, cardiovascular disease and

premature skin ageing.

Serves: 3–4

Labneh2 tbsp raw honeyPinch salt1 cup full-fat Greek

yoghurt

Handful redseedless grapes

½ punnetblackberries

Granola

To make labneh, mix honey and salt through

yoghurt. Place fine-mesh sieve over

medium-size bowl and line with cheesecloth

or muslin. Pour yoghurt into sieve and place

in fridge overnight.

Preheat oven to 190°C and line two baking

trays with baking paper.

Place labneh on one baking tray and

spread out evenly with knife.

Place grapes and berries on second tray.

Place both trays in oven for 15 mins.

Place labneh on serving dish and top

with grapes and berries and drizzle with a

little honey.

Serve with granola.

Roasted Grapes & Blackberrieswith Baked Labneh & Granola

Dukkha Labneh BallsRecipe / Lisa Guy

Labneh is a probiotic-rich food popular in

Middle Eastern cuisine. Labneh, which is

made from strained yoghurt, has a tangy

taste with a thick creamy texture similar to

cream cheese. Probiotics are dietary factors

that promote the growth of beneficial bacteria

such as lactobacillus acidophilus and bifidus

in the human gut. A healthy balance of

bacteria is vital to our health and wellbeing.

Gut bacteria play a major role in our digestive

health, immune function, emotional health,

and production of vitamin B12 and K.

Serves: 8

1½ cups full-fatGreek yoghurt

Pinch sea salt

Dukkha¼ cup pumpkin

seeds¼ cup almonds or

hazelnuts

1 tsp fennel seeds2 tbsp coriander

seeds1 tbsp cumin seeds3 tbsp sesame seeds½ tsp sea saltPinch pepper¼ tsp chilli flakes or

powder

To make labneh, Place fine-mesh sieve over

medium-size bowl and line with cheesecloth

or muslin. Pour yoghurt into sieve and place

in fridge overnight.

Dry-toast seeds, nuts, fennel, coriander

and cumin in frying pan until fragrant

and lightly golden. Toast sesame seeds

separately as they can burn easily.

Once cooled place all ingredients in

food processor and pulse until coarse

consistency. Be careful not to over-process.

Store leftovers in airtight container.

When labneh is ready discard whey from

bowl and roll into 2.5cm balls.

Place dukkha in small bowl and roll each

ball in dukkah. Place balls on serving dish

and serve with crackers or crusty bread.

Homemade Labneh

Dukkha Labneh Balls

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124 | EatWell

RECIPEScooking with labneh

Pomegranate, Pistachio & Mint Labneh with Oven-Baked Crackers

Recipe / Lisa GuyIncluding yoghurt in the diet is an excellent way

to maintain a healthy balance of good intestinal

bacteria, which in turn will enhance your immunity

and digestion. Pomegranates are abundant in

powerful antioxidants that help protect the skin

cells from oxidative damage caused from sun

exposure, which is a major skin age-accelerator.

Pomegranates are also rich in vitamin C and A which

help rejuvenate skin and boost collagen production

to help keep skin smooth and well toned.

Serves: 8

Labneh1½ cup full-fat

Greek yoghurtPinch sea salt

½ cup fresh mint leaves2 tbsp extra-virgin

olive oilSeeds ¼ pomegranate

Handful toasted pistachios, roughly chopped

Crackers2 lavash breadsPinch sea salt3 tsp dried basil

To make labneh, place fine-mesh sieve over medium-

size bowl and line with cheesecloth or muslin.

Pour yoghurt into sieve and place in fridge overnight.

Next day remove whey in bowl and place labneh on

a serving dish. With back of spoon spread out a little.

Place mint and oil in small blender and blend until

well combined. Add a little water if preferred thinner.

Drizzle labneh in some mint oil then top with

pomegranates and pistachios.

To make crackers, cut lavash bread into strips then

lay them out on two baking trays. Brush strips with olive

oil and sprinkle with basil and sea salt. Place in oven at

200°C for 8–10 mins until lightly golden and crispy.

Serve labneh with oven-baked crackers.

Pomegranate, Pistachio & Mint Labneh with

Oven-Baked Crackers

Including yoghurt in the diet is an excellent way to maintain a healthy

balance of good intestinal bacteria, which in turn will

enhance your immunity and digestion.

EatWell | 125

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Pomegranate, Pistachio & Mint Labnehwith Oven-Baked Crackers

Recipe / Lisa GuyIncluding yoghurt in the diet is an excellent way

to maintain a healthy balance of good intestinal

bacteria, which in turn will enhance your immunity

and digestion. Pomegranates are abundant in

powerful antioxidants that help protect the skin

cells from oxidative damage caused from sun

exposure, which is a major skin age-accelerator.

Pomegranates are also rich in vitamin C and A which

help rejuvenate skin and boost collagen production

to help keep skin smooth and well toned.

Serves: 8

Labneh1½ cup full-fat

Greek yoghurtPinch sea salt

½ cup fresh mint leaves2 tbsp extra-virgin

olive oilSeeds ¼ pomegranate

Handful toasted pistachios, roughly chopped

Crackers2 lavash breadsPinch sea salt3 tsp dried basil

To make labneh, place fine-mesh sieve over medium-

size bowl and line with cheesecloth or muslin.

Pour yoghurt into sieve and place in fridge overnight.

Next day remove whey in bowl and place labneh on

a serving dish. With back of spoon spread out a little.

Place mint and oil in small blender and blend until

well combined. Add a little water if preferred thinner.

Drizzle labneh in some mint oil then top with

pomegranates and pistachios.

To make crackers, cut lavash bread into strips then

lay them out on two baking trays. Brush strips with olive

oil and sprinkle with basil and sea salt. Place in oven at

200°C for 8–10 mins until lightly golden and crispy.

Serve labneh with oven-baked crackers.

Pomegranate, Pistachio & Mint Labneh with

Oven-Baked Crackers

Including yoghurt in the diet is an excellent way to maintain a healthy

balance of good intestinal bacteria, which in turn will

enhance your immunity and digestion.

EatWell | 125

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Spiced Labneh DipRecipe / Lee Holmes

I’ve created an all-round delicious dip recipe packed with simple fresh

ingredients, all while keeping it creamy and delicious. Spread this dip on

sourdough or use crackers as a scooper!

Serves: 2

1 cup store-bought or homemade labneh

1 tbsp lemon juice¼ tsp sea salt2 tsp extra-virgin olive oil1 tsp za’atar

1 tsp sumac1 tsp chopped fresh mint, for garnishCarrot & celery sticks, chopped,

to serveCrackers, to serve

In small bowl, stir salt into labneh,

add lemon juice and stir. Smooth

surface of dip with back of spoon

and drizzle with olive oil,

za’atar and sumac.

Garnish with fresh mint.

Watercress, Fennel, Red Grapefruit & Labneh SaladRecipe / Lee Holmes

The best way to use watercress — if you’re not adding it to

salads, omelettes, stir-fries or cucumber sandwiches — is

to create a healthy detoxing soup. Because watercress is

farmed all year round you can enjoy it at any season.

Serves: 4

⅛ tsp fennel seeds2 ruby red grapefruit, peeled

& sliced, pith removed & juice reserved

2 tbsp lemon juice½ tsp lemon zest1 tbsp honey½ tsp brown mustard

Pinch Himalayan sea salt & freshly ground black pepper

1 tbsp extra-virgin olive oil1 small red onion sliced1 small fennel bulb, halved

lengthwise & sliced finely3 cups fresh watercress1 cup store-bought or

homemade labneh

In heavy frying pan toast fennel seeds for a couple of mins

until fragrant. Grind in mortar and pestle or grinder until fine.

Place ground seeds in jar with lid and add 3 tbsp grapefruit

juice, lemon juice and zest, honey and mustard and season to

taste. Shake until combined and set aside.

Place grapefruit segments, onion, fennel and watercress in

bowl, top with pieces of labneh and drizzle with dressing then

toss gently to combine.

LabnehRecipe / Lee Holmes

Labneh is similar to Greek

yoghurt or sour cream but it

has a thicker consistency like

soft cheese and has a richer

flavour. Try making your own

labneh at home!

Serves: 3–4

1 tub sugar- and additive-free yoghurt

Sea salt

Place strainer in large bowl

allowing for a few cm of space

between the bottom of the bowl

and the strainer. Line strainer

with cheesecloth.

Spoon tub of plain yoghurt into

cheesecloth and add a pinch of

sea salt.

Wrap cheesecloth and secure

with clip.

Place saucer on top or small

saucepan lid or something heavy

to weigh it down and place in

fridge for 24–48 hours depending

upon thickness required.

When ready remove labneh and

discard whey.

Use labneh to spread on toast

or in a salad or as a dip.

Try making your own labneh at home!

Labneh

Spiced Labneh Dip

Watercress, Fennel, Red Grapefruit &

Labneh Salad

126 | EatWell

RECIPEScooking with labneh

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Hol

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Dun

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Spiced Labneh DipRecipe / Lee Holmes

I’ve created an all-round delicious dip recipe packed with simple fresh

ingredients, all while keeping it creamy and delicious. Spread this dip on

sourdough or use crackers as a scooper!

Serves: 2

1 cup store-bought orhomemade labneh

1 tbsp lemon juice¼ tsp sea salt2 tsp extra-virgin olive oil1 tsp za’atar

1 tsp sumac1 tsp chopped fresh mint, for garnishCarrot & celery sticks, chopped,

to serveCrackers, to serve

In small bowl, stir salt into labneh,

add lemon juice and stir. Smooth

surface of dip with back of spoon

and drizzle with olive oil,

za’atar and sumac.

Garnish with fresh mint.

Watercress, Fennel, Red Grapefruit & Labneh SaladRecipe / Lee Holmes

The best way to use watercress — if you’re not adding it to

salads, omelettes, stir-fries or cucumber sandwiches — is

to create a healthy detoxing soup. Because watercress is

farmed all year round you can enjoy it at any season.

Serves: 4

⅛ tsp fennel seeds2 ruby red grapefruit, peeled

& sliced, pith removed &juice reserved

2 tbsp lemon juice½ tsp lemon zest1 tbsp honey½ tsp brown mustard

Pinch Himalayan sea salt &freshly ground black pepper

1 tbsp extra-virgin olive oil1 small red onion sliced1 small fennel bulb, halved

lengthwise & sliced finely3 cups fresh watercress1 cup store-bought or

homemade labneh

In heavy frying pan toast fennel seeds for a couple of mins

until fragrant. Grind in mortar and pestle or grinder until fine.

Place ground seeds in jar with lid and add 3 tbsp grapefruit

juice, lemon juice and zest, honey and mustard and season to

taste. Shake until combined and set aside.

Place grapefruit segments, onion, fennel and watercress in

bowl, top with pieces of labneh and drizzle with dressing then

toss gently to combine.

LabnehRecipe / Lee Holmes

Labneh is similar to Greek

yoghurt or sour cream but it

has a thicker consistency like

soft cheese and has a richer

flavour. Try making your own

labneh at home!

Serves: 3–4

1 tub sugar- and additive-freeyoghurt

Sea salt

Place strainer in large bowl

allowing for a few cm of space

between the bottom of the bowl

and the strainer. Line strainer

with cheesecloth.

Spoon tub of plain yoghurt into

cheesecloth and add a pinch of

sea salt.

Wrap cheesecloth and secure

with clip.

Place saucer on top or small

saucepan lid or something heavy

to weigh it down and place in

fridge for 24–48 hours depending

upon thickness required.

When ready remove labneh and

discard whey.

Use labneh to spread on toast

or in a salad or as a dip.

Try making your own labneh at home!

Labneh

Spiced Labneh Dip

Watercress, Fennel, Red Grapefruit &

Labneh Salad

126 | EatWell

RECIPEScooking with labneh

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from, there’s a Falcon for every style. With a Falcon at the heart of

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W: andico.com.au/falcon

Leda NutritionBake it easy with Leda’s gluten- and dairy-free biscuit range, the perfect

accompaniment when making your favourite dessert, slice, tart or

cheesecake base. From traditional favourites like arrowroot to exciting

chocolatey vanilla crème GoJos, Leda’s biscuit range helps you create

homemade delights that everyone can enjoy.

W: ledanutrition.com

Carman’s Carman’s Super Seed & Grain Crackers are made from over 75 per cent

natural seeds and grains, making them as healthy as they are delicious.

The three gorgeous gourmet flavours — Rosemary & Sea Salt, Ancient

Grain & Cracked Pepper and Pepita & Poppyseed — are all gluten-free,

vegan and low FODMAP certified, with absolutely no added sugar or

added nuts. They are available in supermarkets Australia-wide.

W: carmanskitchen.com.au

Mazzetti L'OriginaleFollowing family recipes dating back three generations,

Mazzetti L'Originale is proudly mastering the fine art of combining

a centuries-old flavour with timeless quality, bringing the finest

vinegar from the heart of Modena to tables around the world.

W: facebook.com/mazzettiloriginaleaustralia

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Southern Cross PotterySouthern Cross Pottery is pleased to announce a new range of reusable

cups that can be used for all beverages. They are all handmade in

Australia using porcelaneous stoneware and feature a silicone lid and

band. Available in a large range of colours, the cups are easy to clean,

dishwasher and microwave safe and BPA-free.

W: southerncrosspottery.com.au

Quorn™ FoodsQuorn™ Foods is a global market leader in healthy, sustainable protein.

Headquartered in Stokesley, North Yorkshire in the UK, the company

offers a wide range of great-tasting products to appeal to the rapidly

expanding group of people wanting to reduce their meat consumption.

W: quorn.com.au

FalconFalcon range cookers have been manufactured in Royal Leamington

Spa, UK, since 1830. With contemporary, traditional and industrial

range cookers, and over 80 different product combinations to choose

from, there’s a Falcon for every style. With a Falcon at the heart of

the kitchen, the kitchen is always the heart of a home.

W: andico.com.au/falcon

Leda NutritionBake it easy with Leda’s gluten- and dairy-free biscuit range, the perfect

accompaniment when making your favourite dessert, slice, tart or

cheesecake base. From traditional favourites like arrowroot to exciting

chocolatey vanilla crème GoJos, Leda’s biscuit range helps you create

homemade delights that everyone can enjoy.

W: ledanutrition.com

Carman’s Carman’s Super Seed & Grain Crackers are made from over 75 per cent

natural seeds and grains, making them as healthy as they are delicious.

The three gorgeous gourmet flavours — Rosemary & Sea Salt, Ancient

Grain & Cracked Pepper and Pepita & Poppyseed — are all gluten-free,

vegan and low FODMAP certified, with absolutely no added sugar or

added nuts. They are available in supermarkets Australia-wide.

W: carmanskitchen.com.au

Mazzetti L'OriginaleFollowing family recipes dating back three generations,

Mazzetti L'Originale is proudly mastering the fine art of combining

a centuries-old flavour with timeless quality, bringing the finest

vinegar from the heart of Modena to tables around the world.

W: facebook.com/mazzettiloriginaleaustralia

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Table of PlentyTable of Plenty’s Balance+ Muesli is a delicious low-FODMAP, fruit-

free cereal ideal for helping to manage irritable bowel syndrome (IBS)

and balance your digestion. A blend of toasted almonds, coconut and

seeds with a hint of vanilla and cinnamon, it’s a perfect way to start

your day — especially if you’re following the low-FODMAP diet. Table

of Plenty’s Balance+ Muesli is available in Woolworths.

W: tableofplenty.com.au

About Alter Eco®Alter Eco® is a chocolate-centric,

sustainability-directed food company

that takes healthy indulgence to an

entirely new level. Alter Eco is dedicated

to full-circle sustainability throughout

its operations and supply chain through

four pillars: sourcing using Fairtrade

principles, producing only organic

and non-GMO foods, creating minimal

waste by working towards 100 per cent

compostable packaging, and insetting

carbon emissions by means of large-

scale reforestation programs in the

cooperatives that produce its crops.

These principles are entwined with Alter

Eco’s commitment to the highest quality

ingredients and taste in all of its products.

W: altereco.com.au

Celebrate HealthCelebrate Health has done the hard stuff like intensive research,

flavour trials and rigorous testing so that they can offer you the very

best convenient and healthy meal solutions for your body.

W: celebratehealth.com.au

Coff ex Coff eeCoffex award-winning

coffee is a blend of high-

altitude-grown beans,

which are fair trade

and certified organic.

Specially roasted and

blended to produce a

smooth, medium-bodied

espresso, fairness never

tasted so good.

W: coffex.com.au

That’s Amore CheeseCaciocavallo literally translates to “horse (cavallo) cheese (cacio)” or

“cheese on horseback”. The name derives from the Italian tradition of

tying cheese forms together in pairs and hanging them over a wooden

board to dry-age. This pasta filata cheese is made from cow’s milk. It is

stretched by hand into a natural teardrop shape with a knot at the top

so that a cord can be tied around the thin end to hang. The caciocavallo

is then placed into a smoker and cold-smoked. After three months

of aging, caciocavallo takes on a salty and smoked flavour. Smoked

caciocavallo is great when enjoyed with a full-bodied wine, grated on top

of your favourite dishes or sliced and pan-fried to enhance the flavours.

W: thatsamorecheese.com.au

LakantoLakanto Monkfruit Sweetener is a low carb, low calorie, low glycemic

sweetener that measures spoon for spoon like sugar. Available

in Classic and Golden, the sweetener is gluten-free, diabetic and

keto-friendly. Lakanto grows and harvests monkfruit in the pristine

and remote mountain highlands of Asia according to traditional and

environmentally-friendly methods.

W: lakanto.com

128 | EatWell

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Table of PlentyTable of Plenty’s Balance+ Muesli is a delicious low-FODMAP, fruit-

free cereal ideal for helping to manage irritable bowel syndrome (IBS)

and balance your digestion. A blend of toasted almonds, coconut and

seeds with a hint of vanilla and cinnamon, it’s a perfect way to start

your day — especially if you’re following the low-FODMAP diet. Table

of Plenty’s Balance+ Muesli is available in Woolworths.

W: tableofplenty.com.au

About Alter Eco®Alter Eco® is a chocolate-centric,

sustainability-directed food company

that takes healthy indulgence to an

entirely new level. Alter Eco is dedicated

to full-circle sustainability throughout

its operations and supply chain through

four pillars: sourcing using Fairtrade

principles, producing only organic

and non-GMO foods, creating minimal

waste by working towards 100 per cent

compostable packaging, and insetting

carbon emissions by means of large-

scale reforestation programs in the

cooperatives that produce its crops.

These principles are entwined with Alter

Eco’s commitment to the highest quality

ingredients and taste in all of its products.

W: altereco.com.au

Celebrate HealthCelebrate Health has done the hard stuff like intensive research,

flavour trials and rigorous testing so that they can offer you the very

best convenient and healthy meal solutions for your body.

W: celebratehealth.com.au

Coff ex Coff eeCoffex award-winning

coffee is a blend of high-

altitude-grown beans,

which are fair trade

and certified organic.

Specially roasted and

blended to produce a

smooth, medium-bodied

espresso, fairness never

tasted so good.

W: coffex.com.au

That’s Amore CheeseCaciocavallo literally translates to “horse (cavallo) cheese (cacio)” or

“cheese on horseback”. The name derives from the Italian tradition of

tying cheese forms together in pairs and hanging them over a wooden

board to dry-age. This pasta filata cheese is made from cow’s milk. It is

stretched by hand into a natural teardrop shape with a knot at the top

so that a cord can be tied around the thin end to hang. The caciocavallo

is then placed into a smoker and cold-smoked. After three months

of aging, caciocavallo takes on a salty and smoked flavour. Smoked

caciocavallo is great when enjoyed with a full-bodied wine, grated on top

of your favourite dishes or sliced and pan-fried to enhance the flavours.

W: thatsamorecheese.com.au

LakantoLakanto Monkfruit Sweetener is a low carb, low calorie, low glycemic

sweetener that measures spoon for spoon like sugar. Available

in Classic and Golden, the sweetener is gluten-free, diabetic and

keto-friendly. Lakanto grows and harvests monkfruit in the pristine

and remote mountain highlands of Asia according to traditional and

environmentally-friendly methods.

W: lakanto.com

128 | EatWell

EAT WELLfood source

Cabot HealthMaintain your health with the Dr Cabot Ultimate Superfood

powder, a combination of European Golden Pea protein and

over 40 superfoods, greens, antioxidants, digestive enzymes

and liver herbs to boost energy, support liver function, reduce

inflammation and strengthen the immune system.

W: drcabotcleanse.com

The Bare BirdThe Bare Bird chicken products are 100 per cent antibiotic-free,

accredited free-range and raised on a plant-based diet containing

no animal by-products, antibiotics, hormones or steroids. The Bare

Bird creator, John Hazeldene, says his family has always been at the

forefront of setting high standards in poultry. “We believe a move to

producing food without antibiotics is the right thing to do.”

W: thebarebird.com.au

AngoveFrom Australia’s leading organic winery, Angove, Organic Riesling

is sourced from “heritage vines” and is crystal clear with a light

olive hue. Lemon, lime and orange zest mix with fresh green apple

aromas. Crisp and clean on the palate, the wine has a mouth-filling

structure and good length.

W: angove.com.au

Pureharvest Organic Rice Malt Syrup

Pureharvest Organic Rice Malt Syrup is a versatile, natural

sweetener. It is made from organic brown rice which provides

a rich flavour and mild sweetness. Pureharvest’s Organic

Rice Malt Syrup is naturally produced with no additives or

preservatives and is completely fructose-free.

W: pureharvest.com.au

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Cabot HealthMaintain your health with the Dr Cabot Ultimate Superfood

powder, a combination of European Golden Pea protein and

over 40 superfoods, greens, antioxidants, digestive enzymes

and liver herbs to boost energy, support liver function, reduce

inflammation and strengthen the immune system.

W: drcabotcleanse.com

The Bare BirdThe Bare Bird chicken products are 100 per cent antibiotic-free,

accredited free-range and raised on a plant-based diet containing

no animal by-products, antibiotics, hormones or steroids. The Bare

Bird creator, John Hazeldene, says his family has always been at the

forefront of setting high standards in poultry. “We believe a move to

producing food without antibiotics is the right thing to do.”

W: thebarebird.com.au

AngoveFrom Australia’s leading organic winery, Angove, Organic Riesling

is sourced from “heritage vines” and is crystal clear with a light

olive hue. Lemon, lime and orange zest mix with fresh green apple

aromas. Crisp and clean on the palate, the wine has a mouth-filling

structure and good length.

W: angove.com.au

Pureharvest Organic Rice Malt Syrup

Pureharvest Organic Rice Malt Syrup is a versatile, natural

sweetener. It is made from organic brown rice which provides

a rich flavour and mild sweetness. Pureharvest’s Organic

Rice Malt Syrup is naturally produced with no additives or

preservatives and is completely fructose-free.

W: pureharvest.com.au

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Almond Granola 26Apple-cider Vinegar Gummy

Bears 52Apples

Apple Bircher Muesli 105Apple Tea Cake with Chai Icing 52Easy Apple Crumble 90

Asparagus, Pea & Broccolini Pasta with Mint Pesto 74

AvocadoAvocado Pesto Buckwheat Pasta 68Cajun Roasted Cauliflower with Avocado Coleslaw Pesto 74Mushroom, Tomato, Avocado & Greens on Sourdough Toast 31

Baked Beans on Toast 30Banana-Choc “Nice Cream”

104Beancurd. see TofuBeans

Bean & Corn Quesadilla 44Broad Bean & Pea Dip 32English Baked Beans on Toast 30Green Bean & Quinoa Stir-Fry 42Kale & Bean Shakshuka 66

BeefBeef Lasagne with Balsamic Vinegar of Modena 100Roast Beef Fillet with Panzanella 81

BerriesBalance+ Muesli & Blueberry Cheesecakes 34Berry Bircher 30Berry Ripple Cauliflower “Nice Cream” 54Mixed Berry Molten Lava Pots 60Pear Spelt Pancakes with Strawberry Purée 25Roasted Strawberry Ice Cream Sandwiches 106Sugar-Free Vegan Mixed Berry Tart 58Summer Berry Ripple with Pistachio Crumble Ice Cream 107

Biscuits, Lemon Curd & Coconut Cookies 81

Bliss Balls, Raw Lamington Bites 48

Blueberry & Balance+ Muesli Cheesecakes 34

Bolognaise, Vego 38Bread, Pull-apart Green 29Breakfast Bowl, Nourishing 28Broad Bean & Pea Dip 32Broccoli

Broccoli, Olive & Baby Spinach Pizza 72Quinoa Pilaf with Broccoli, Black Beans, Corn & Herbs 83

Broccolini with Tofu, Chilli & Peanuts 80

Buckwheat Pasta with Avocado Pesto 68

Burger, Nelly Robinson’s Spicy Chipotle 96

Burrata with Toasted Almonds & Balsamic Vinegar of Modena 101

CabbageCabbage & Potato Gratin 88

Cabbage Rolls with Zesty Herby Filling 86Stir-Fried Snow Peas, Cabbage & Mushrooms 45

Cacao & Sticky Date Sugar-Free Vegan Pudding with Banana Nice Cream 59

Caciocavallo, Silver Beet & Tomato Scacce 63

Caciotta, Truffle, on Cauliflower Rice 62

CakesApple Tea Cake with Chai Icing 52Cherry Coconut Ice Cream Cake 107Citrus, Labneh & Walnut Syrup Cake 122Coconut Chocolate Bars 52Date Cakes with Tahini Caramel 50Gingerbread Cake with Cream Cheese Icing 50Lemon & Coconut Slice 49Orange & Rosemary Olive Oil Cake 113Peanut Butter Rice Crispy Slice 49

Poached Chai Pear Chocolate Cake 55

Cashew Cream with Caramelised Onion 113

CauliflowerBerry Ripple Cauliflower “Nice Cream” 54Cajun Roasted Cauliflower with Avocado Coleslaw Pesto 74Cauliflower Breakfast Fried Rice 26Crusted Cauliflower Steaks 36Savoury Cauliflower & Chickpea Pancakes 66Spiced Cauliflower with Preserved Lemon 38Truffle Caciotta on Cauliflower Rice 62

Chai Pear Chocolate Cake 55Cheese

Burrata with Toasted Almonds & Balsamic Vinegar of Modena 101Corn & Haloumi Fritters 22Fig, Lavato & Red Onion Tart 63Roasted Pumpkin & Goat’s Cheese Frittata 36Scacce (Silver Beet, Tomato & Smoked Caciocavallo) 63Truffle Caciotta on Cauliflower Rice 62

Cheesecakes, Balance+ Muesli & Blueberry 34

CherriesCherry Coconut Ice Cream Cake 107Cherry Smoothie 105

Chia & Kefir Oats Overnight Brekkie Bowl 22

ChickenBaked Chicken Thighs with Roasted Bread & Dried Heirloom Tomatoes 46Chicken & Stone’s Premium Alcoholic Ginger Beer Curry 99Chicken Roulade 47One-Pan Chicken with Eggplant, Mozzarella & Tomato Basil Pasta Sauce 82Wild Olive Organic Shiraz Braised Chicken with Tomatoes & Olives 98

Chickpea & Cauliflower Pancakes 66

ChipotleChipotle Mayonnaise 96Nelly Robinson’s Spicy Chipotle Burger 96

ChocolateChoc Protein Pancakes 35Choc-Banana “Nice Cream” 104Choc-Tahini Protein Balls 105Coconut Chocolate Bars 52Collagen & Flax Chocolate Bars 56Luke’s Block of Chocolate 61Poached Chai Pear Chocolate Cake 55Sugar-Free Vegan Mint Chocolate Chip Nice-Cream 58Sugar-Free Vegan Sticky Date Cacao Pudding with Banana Nice Cream 59

CoconutCherry Coconut Ice Cream Cake 107Coconut Chocolate Bars 52Coconut Ice Cream 107Lemon & Coconut Slice 49

Collagen & Flax Chocolate Bars 56

Confectionery. see also ChocolateApple-cider Vinegar Gummy Bears 52Collagen & Flax Chocolate Bars 56Simple Peanut Bites 61

Cookies, Lemon Curd & Coconut 81

Crêpes, Healthy Hungarian 89Crumble, Easy Apple 90Cucumber

Hungarian-Inspired Zucchini Cucumber Salad 88Pickled Cucumber 33

CurriesChicken & Stone’s Premium Alcoholic Ginger Beer Curry 99Frypan Curry 40Golden Egg Curry 113

DatesDate Cakes with Tahini

Caramel 50Sugar-Free Vegan Sticky Date Cacao Pudding with Banana Nice Cream 59

DipsBroad Bean & Pea Dip 32Spiced Labneh Dip 126

DressingChipotle Mayonnaise 96

Tahini Dressing 36Tahini Yoghurt Dressing 33

DrinksBalancing Green Smoothie 71Cherry Smoothie 105Macacino 71

Dukkha Labneh Balls 124

Eggplant, Mozzarella & Tomato Basil Pasta Sauce with

Chicken 82Eggs

Flat Omelette 22Golden Egg Curry 113Green Japanese-inspired Omelette 24Roasted Pumpkin & Goat’s Cheese Frittata 36Stove-Baked Eggs with Labneh 122

Fattoush, Breakfast 20Fennel

Orange, Fennel & Olive Oil Salad 112Watercress, Fennel, Red Grapefruit & Labneh Salad 126

Fig, Lavato & Red Onion Tart 63Fish: Nelly Robinson’s Batter

from the Mexican Sea 97Flax & Collagen Chocolate

Bars 56Frittata, Roasted Pumpkin &

Goat’s Cheese 36Fritters, Corn & Haloumi 22

Gingerbread Cake with Cream Cheese Icing 50

Goat’s Cheese & Roasted Pumpkin Frittata 36

GoulashVegan Hungarian Goulash with Cucumber Dill Salad 92Vegan Rainbow Goulash 86Vegan Székely Gulyás (Mushroom & Sauerkraut Goulash) 93

Granola, Chunky Almond 26Grapes

Roasted Grapes & Blackberries with Baked Labneh & Granola 124Roasted Grapes with Labneh & Honey 123

Green Bean & Quinoa Stir-Fry 42Gummy Bears, Apple-cider

Vinegar 52

Haloumi & Corn Fritters 22Ham & Sweet Potato Soup 90

Ice CreamBerry Ripple Cauliflower “Nice Cream” 54Cherry Coconut Ice Cream Cake 107Choc-Banana “Nice Cream” 104Coconut Ice Cream 107Roasted Strawberry Ice Cream Sandwiches 106Sugar-Free Vegan Mint Chocolate Chip Nice-Cream 58Summer Berry Ripple with Pistachio Crumble Ice Cream 107

KaleKale & Bean Shakshuka 66

Kale & Potato Hash 70Kefir Oats & Chia Overnight

Brekkie Bowl 22Kidney Bean & Corn Quesadilla

44

Labneh 126Citrus, Labneh & Walnut

Syrup Cake 122Dukkha Labneh Balls 124Homemade Labneh 124Pomegranate, Pistachio & Mint Labneh with Oven-Baked Crackers 125Roasted Grapes & Blackberries with Baked Labneh & Granola 124Roasted Grapes with Labneh & Honey 123Roasted Nectarines with Vanilla Labneh 120Spiced Labneh Dip 126Stove-Baked Eggs with Labneh 122Watercress, Fennel, Red Grapefruit & Labneh Salad 126Za’atar & Labneh Pizza 120

Lamington Bites 48Lasagne, Beef, with Balsamic

Vinegar of Modena 100Lavato, Fig & Red Onion Tart 63Lemon Curd & Coconut Cookies

81Lemons

Citrus, Labneh & Walnut Syrup Cake 122Lemon & Coconut Slice 49

Lentil Vego Bolognaise 38

Macacino 71Mango & Passionfruit

Tart 54Mayonnaise, Chipotle 96Muesli

Apple Bircher Muesli 105Balance+ Muesli & Blueberry Cheesecakes 34Berry Bircher 30

Muesli Bars, Chunky & Nutty Balance+ 35

MushroomsGrilled Mushroom, Quinoa Tabbouleh, Avocado & Cashew Cheese 20Mushroom, Tomato, Avocado & Greens on Sourdough Toast 31Pea, Mushroom & Smoked Tofu Stew 92Stir-Fried Snow Peas, Cabbage & Mushrooms 45Vegan Székely Gulyás (Mushroom & Sauerkraut Goulash) 93

Nectarines, Roasted, with Vanilla Labneh 120

NutsCaramelised Onion Cashew Cream 113Chunky & Nutty Balance+ Muesli Bars 35Simple Peanut Bites 61

Oats, Kefir, & Chia Overnight Brekkie Bowl 22

OmelettesFlat Omelette 22Green Japanese-inspired Omelette 24

OrangesCitrus, Labneh & Walnut Syrup Cake 122Orange, Fennel & Olive Oil Salad 112Orange & Rosemary Olive Oil Cake 113

Pad Thai, Vegan 44Pancakes

Choc Protein Pancakes 35Healthy Hungarian Crêpes 89Pear Spelt Pancakes with Strawberry Purée 25Savoury Cauliflower & Chickpea Pancakes 66

Paprikash 88Parsnip Potato Paprikash 88Passionfruit & Mango Tart 54Pasta

Avocado Pesto Buckwheat Pasta 68Beef Lasagne with Balsamic Vinegar of Modena 100Caramelised Onion Cashew Cream 113Creamy Pea, Asparagus & Broccolini Pasta with Mint Pesto 74Vego Bolognaise 38

Peanut Bites 61Peanut Butter Rice Crispy

Slice 49Pears

Pear Spelt Pancakes with Strawberry Purée 25Poached Chai Pear Chocolate Cake 55

PeasBroad Bean & Pea Dip 32Creamy Pea, Asparagus & Broccolini Pasta with Mint Pesto 74Pea, Mushroom & Smoked Tofu Stew 92

Pilaf, Quinoa, with Broccoli, Black Beans, Corn & Herbs 83

PizzasBroccoli, Olive & Baby Spinach Pizza 72Za’atar & Labneh Pizza 120

Pomegranate, Pistachio & Mint Labneh with Oven-Baked Crackers 125

Pork Spare Ribs with Stone’s Ginger Wine Cucumber Pickle 99

PotatoesCabbage & Potato Gratin 88Kale & Potato Hash 70Parsnip Potato Paprikash 88

PrawnsPrawns with Chilli Coconut Sauce 81Snow Pea & Prawn Salad 68

Protein Balls, Choc-Tahini 105Pudding, Sugar-Free Vegan

Sticky Date Cacao, with Banana Nice Cream 59

PumpkinBalsamic Glazed Pumpkin 101Pickled Pumpkin with Crackers & Tahini Dressing 33Roasted Pumpkin & Goat’s Cheese Frittata 36

Quesadilla, Bean & Corn 44Quinoa

Green Bean & Quinoa Stir-Fry 42Grilled Mushroom, Quinoa Tabbouleh, Avocado & Cashew Cheese 20Quinoa Pilaf with Broccoli, Black Beans, Corn & Herbs 83

SaladsBreakfast Fattoush 20

Hungarian-Inspired Zucchini Cucumber Salad 88Orange, Fennel & Olive Oil Salad 112Snow Pea & Prawn Salad 68Teriyaki Tofu Asian Salad 83Vegan Hungarian Goulash with Cucumber Dill Salad 92Watercress, Fennel, Red Grapefruit & Labneh Salad 126

San Choy Bow, Vegan 41Sardines, Sea Salt & Apple-Cider

Vinegar, on Lavash 70Scacce (Silver Beet, Tomato &

Smoked Caciocavallo) 63Seafood

Prawns with Chilli Coconut Sauce 81Seafood Chowder 91Snow Pea & Prawn Salad 68

Shakshuka, Kale & Bean 66Silver Beet, Tomato & Smoked

Caciocavallo Scacce 63Slices

Coconut Chocolate Bars 52Lemon & Coconut Slice 49Peanut Butter Rice Crispy Slice 49

SmoothiesBalancing Green Smoothie 71Cherry Smoothie 105

Snow PeasSnow Pea & Prawn Salad 68Stir-Fried Snow Peas, Cabbage & Mushrooms 45

SoupHam & Sweet Potato Soup 90Seafood Chowder 91

StrawberriesPear Spelt Pancakes with Strawberry Purée 25Roasted Strawberry Ice Cream Sandwiches 106

Sweet CornBean & Corn Quesadilla 44Corn & Haloumi Fritters 22

Sweet PotatoesHam & Sweet Potato Soup 90Mexican-Stuffed Sweet Potato 68

TahiniChoc-Tahini Protein Balls 105

Tahini Dressing 36Tahini Yoghurt Dressing 33

Tarts, DessertMango & Passionfruit Tart 54Sugar-Free Vegan Mixed Berry Tart 58

Tarts, Savoury: Fig, Lavato & Red Onion Tart 63

TempehAlmond Butter Tempeh Stir-Fry 40Black Pepper Garlic Tempeh 38

TofuBroccolini with Tofu, Chilli & Peanuts 80Pea, Mushroom & Smoked Tofu Stew 92Teriyaki Tofu Asian Salad 83

Tomato, Mushroom, Avocado & Greens on Sourdough Toast 31

Waffles, Healthy Gluten-free, with Mixed Berries 24

Watercress, Fennel, Red Grapefruit & Labneh Salad 126

Za’atar & Labneh Pizza 120Zucchini Cucumber Salad,

Hungarian-Inspired 88

Index

Alwill, Jacqueline13, 20, 22, 24, 88, 122–124

Guthrie, Adam 14, 30–31, 44–45, 58–59, 72, 74, 92–93

Guy, Lisa 13, 24–26, 40–42, 52, 54–55, 68, 70, 124–125

Holmes, Lee 14, 26, 28–29, 52, 54, 56, 70–71, 90–91, 126

Rumble, Keira 12, 36, 38, 66, 68

Thompson, Meg 12, 20, 22, 38, 40, 50, 52, 86, 88, 120, 122

130 | EatWell

EatWellindex

EWL029_130 Index.indd 130EWL029_130 Index.indd 130 4/02/2020 9:46:16 AM4/02/2020 9:46:16 AM

Almond Granola 26Apple-cider Vinegar Gummy

Bears 52Apples

Apple Bircher Muesli 105Apple Tea Cake with Chai Icing 52Easy Apple Crumble 90

Asparagus, Pea & Broccolini Pasta with Mint Pesto 74

AvocadoAvocado Pesto Buckwheat Pasta 68Cajun Roasted Cauliflower with Avocado Coleslaw Pesto 74Mushroom, Tomato, Avocado & Greens on Sourdough Toast 31

Baked Beans on Toast 30Banana-Choc “Nice Cream”

104Beancurd. see TofuBeans

Bean & Corn Quesadilla 44Broad Bean & Pea Dip 32English Baked Beans onToast 30Green Bean & Quinoa Stir-Fry 42Kale & Bean Shakshuka 66

BeefBeef Lasagne with Balsamic Vinegar of Modena 100Roast Beef Fillet with Panzanella 81

BerriesBalance+ Muesli & Blueberry Cheesecakes 34Berry Bircher 30Berry Ripple Cauliflower “Nice Cream” 54Mixed Berry Molten Lava Pots 60Pear Spelt Pancakes with Strawberry Purée 25Roasted Strawberry Ice Cream Sandwiches 106Sugar-Free Vegan Mixed Berry Tart 58Summer Berry Ripple with Pistachio Crumble Ice Cream 107

Biscuits, Lemon Curd & Coconut Cookies 81

Bliss Balls, Raw Lamington Bites 48

Blueberry & Balance+ Muesli Cheesecakes 34

Bolognaise, Vego 38Bread, Pull-apart Green 29Breakfast Bowl, Nourishing 28Broad Bean & Pea Dip 32Broccoli

Broccoli, Olive & Baby Spinach Pizza 72Quinoa Pilaf with Broccoli, Black Beans, Corn & Herbs 83

Broccolini with Tofu, Chilli & Peanuts 80

Buckwheat Pasta with Avocado Pesto 68

Burger, Nelly Robinson’s Spicy Chipotle 96

Burrata with Toasted Almonds & Balsamic Vinegar of Modena 101

CabbageCabbage & Potato Gratin 88

Cabbage Rolls with Zesty Herby Filling 86Stir-Fried Snow Peas, Cabbage & Mushrooms 45

Cacao & Sticky Date Sugar-Free Vegan Pudding with Banana Nice Cream 59

Caciocavallo, Silver Beet & Tomato Scacce 63

Caciotta, Truffle, on Cauliflower Rice 62

CakesApple Tea Cake with Chai Icing 52Cherry Coconut Ice Cream Cake 107Citrus, Labneh & Walnut Syrup Cake 122Coconut Chocolate Bars 52Date Cakes with Tahini Caramel 50Gingerbread Cake with Cream Cheese Icing 50Lemon & Coconut Slice 49Orange & Rosemary Olive Oil Cake 113Peanut Butter Rice Crispy Slice 49

Poached Chai Pear Chocolate Cake 55

Cashew Cream with Caramelised Onion 113

CauliflowerBerry Ripple Cauliflower “Nice Cream” 54Cajun Roasted Cauliflower with Avocado Coleslaw Pesto 74Cauliflower Breakfast Fried Rice 26Crusted Cauliflower Steaks 36Savoury Cauliflower & Chickpea Pancakes 66Spiced Cauliflower with Preserved Lemon 38Truffle Caciotta on Cauliflower Rice 62

Chai Pear Chocolate Cake 55Cheese

Burrata with Toasted Almonds & Balsamic Vinegar of Modena 101Corn & Haloumi Fritters 22Fig, Lavato & Red Onion Tart 63Roasted Pumpkin & Goat’s Cheese Frittata 36Scacce (Silver Beet, Tomato & Smoked Caciocavallo) 63Truffle Caciotta on Cauliflower Rice 62

Cheesecakes, Balance+ Muesli & Blueberry 34

CherriesCherry Coconut Ice Cream Cake 107Cherry Smoothie 105

Chia & Kefir Oats Overnight Brekkie Bowl 22

ChickenBaked Chicken Thighs with Roasted Bread & Dried Heirloom Tomatoes 46Chicken & Stone’s Premium Alcoholic Ginger Beer Curry 99Chicken Roulade 47One-Pan Chicken with Eggplant, Mozzarella & Tomato Basil Pasta Sauce 82Wild Olive Organic Shiraz Braised Chicken with Tomatoes & Olives 98

Chickpea & Cauliflower Pancakes 66

ChipotleChipotle Mayonnaise 96Nelly Robinson’s Spicy Chipotle Burger 96

ChocolateChoc Protein Pancakes 35Choc-Banana “Nice Cream” 104Choc-Tahini Protein Balls 105Coconut Chocolate Bars 52Collagen & Flax Chocolate Bars 56Luke’s Block of Chocolate 61Poached Chai Pear Chocolate Cake 55Sugar-Free Vegan Mint Chocolate Chip Nice-Cream 58Sugar-Free Vegan Sticky Date Cacao Pudding with Banana Nice Cream 59

CoconutCherry Coconut Ice Cream Cake 107Coconut Chocolate Bars 52Coconut Ice Cream 107Lemon & Coconut Slice 49

Collagen & Flax Chocolate Bars 56

Confectionery. see also ChocolateApple-cider Vinegar Gummy Bears 52Collagen & Flax Chocolate Bars 56Simple Peanut Bites 61

Cookies, Lemon Curd & Coconut 81

Crêpes, Healthy Hungarian 89Crumble, Easy Apple 90Cucumber

Hungarian-Inspired Zucchini Cucumber Salad 88Pickled Cucumber 33

CurriesChicken & Stone’s Premium Alcoholic Ginger Beer Curry 99Frypan Curry 40Golden Egg Curry 113

DatesDate Cakes with Tahini

Caramel 50Sugar-Free Vegan Sticky Date Cacao Pudding with Banana Nice Cream 59

DipsBroad Bean & Pea Dip 32Spiced Labneh Dip 126

DressingChipotle Mayonnaise 96

Tahini Dressing 36Tahini Yoghurt Dressing 33

DrinksBalancing Green Smoothie 71Cherry Smoothie 105Macacino 71

Dukkha Labneh Balls 124

Eggplant, Mozzarella & Tomato Basil Pasta Sauce with

Chicken 82Eggs

Flat Omelette 22Golden Egg Curry 113Green Japanese-inspired Omelette 24Roasted Pumpkin & Goat’s Cheese Frittata 36Stove-Baked Eggs with Labneh 122

Fattoush, Breakfast 20Fennel

Orange, Fennel & Olive Oil Salad 112Watercress, Fennel, Red Grapefruit & Labneh Salad 126

Fig, Lavato & Red Onion Tart 63Fish: Nelly Robinson’s Batter

from the Mexican Sea 97Flax & Collagen Chocolate

Bars 56Frittata, Roasted Pumpkin &

Goat’s Cheese 36Fritters, Corn & Haloumi 22

Gingerbread Cake with Cream Cheese Icing 50

Goat’s Cheese & Roasted Pumpkin Frittata 36

GoulashVegan Hungarian Goulash with Cucumber Dill Salad 92Vegan Rainbow Goulash 86Vegan Székely Gulyás (Mushroom & Sauerkraut Goulash) 93

Granola, Chunky Almond 26Grapes

Roasted Grapes & Blackberries with Baked Labneh & Granola 124Roasted Grapes with Labneh & Honey 123

Green Bean & Quinoa Stir-Fry 42Gummy Bears, Apple-cider

Vinegar 52

Haloumi & Corn Fritters 22Ham & Sweet Potato Soup 90

Ice CreamBerry Ripple Cauliflower “Nice Cream” 54Cherry Coconut Ice Cream Cake 107Choc-Banana “Nice Cream” 104Coconut Ice Cream 107Roasted Strawberry Ice Cream Sandwiches 106Sugar-Free Vegan Mint Chocolate Chip Nice-Cream 58Summer Berry Ripple with Pistachio Crumble Ice Cream 107

KaleKale & Bean Shakshuka 66

Kale & Potato Hash 70Kefir Oats & Chia Overnight

Brekkie Bowl 22Kidney Bean & Corn Quesadilla

44

Labneh 126Citrus, Labneh & Walnut

Syrup Cake 122Dukkha Labneh Balls 124Homemade Labneh 124Pomegranate, Pistachio & Mint Labneh with Oven-Baked Crackers 125Roasted Grapes & Blackberries with Baked Labneh & Granola 124Roasted Grapes with Labneh & Honey 123Roasted Nectarines with Vanilla Labneh 120Spiced Labneh Dip 126Stove-Baked Eggs with Labneh 122Watercress, Fennel, Red Grapefruit & Labneh Salad 126Za’atar & Labneh Pizza 120

Lamington Bites 48Lasagne, Beef, with Balsamic

Vinegar of Modena 100Lavato, Fig & Red Onion Tart 63Lemon Curd & Coconut Cookies

81Lemons

Citrus, Labneh & Walnut Syrup Cake 122Lemon & Coconut Slice 49

Lentil Vego Bolognaise 38

Macacino 71Mango & Passionfruit

Tart 54Mayonnaise, Chipotle 96Muesli

Apple Bircher Muesli 105Balance+ Muesli & Blueberry Cheesecakes 34Berry Bircher 30

Muesli Bars, Chunky & Nutty Balance+ 35

MushroomsGrilled Mushroom, Quinoa Tabbouleh, Avocado & Cashew Cheese 20Mushroom, Tomato, Avocado & Greens on Sourdough Toast 31Pea, Mushroom & Smoked Tofu Stew 92Stir-Fried Snow Peas, Cabbage & Mushrooms 45Vegan Székely Gulyás (Mushroom & Sauerkraut Goulash) 93

Nectarines, Roasted, with Vanilla Labneh 120

NutsCaramelised Onion Cashew Cream 113Chunky & Nutty Balance+ Muesli Bars 35Simple Peanut Bites 61

Oats, Kefir, & Chia Overnight Brekkie Bowl 22

OmelettesFlat Omelette 22Green Japanese-inspired Omelette 24

OrangesCitrus, Labneh & Walnut Syrup Cake 122Orange, Fennel & Olive Oil Salad 112Orange & Rosemary Olive Oil Cake 113

Pad Thai, Vegan 44Pancakes

Choc Protein Pancakes 35Healthy Hungarian Crêpes 89Pear Spelt Pancakes with Strawberry Purée 25Savoury Cauliflower & Chickpea Pancakes 66

Paprikash 88Parsnip Potato Paprikash 88Passionfruit & Mango Tart 54Pasta

Avocado Pesto Buckwheat Pasta 68Beef Lasagne with Balsamic Vinegar of Modena 100Caramelised Onion Cashew Cream 113Creamy Pea, Asparagus & Broccolini Pasta with Mint Pesto 74Vego Bolognaise 38

Peanut Bites 61Peanut Butter Rice Crispy

Slice 49Pears

Pear Spelt Pancakes with Strawberry Purée 25Poached Chai Pear Chocolate Cake 55

PeasBroad Bean & Pea Dip 32Creamy Pea, Asparagus & Broccolini Pasta with Mint Pesto 74Pea, Mushroom & Smoked Tofu Stew 92

Pilaf, Quinoa, with Broccoli, Black Beans, Corn & Herbs 83

PizzasBroccoli, Olive & Baby Spinach Pizza 72Za’atar & Labneh Pizza 120

Pomegranate, Pistachio & Mint Labneh with Oven-Baked Crackers 125

Pork Spare Ribs with Stone’s Ginger Wine Cucumber Pickle 99

PotatoesCabbage & Potato Gratin 88Kale & Potato Hash 70Parsnip Potato Paprikash 88

PrawnsPrawns with Chilli Coconut Sauce 81Snow Pea & Prawn Salad 68

Protein Balls, Choc-Tahini 105Pudding, Sugar-Free Vegan

Sticky Date Cacao, with Banana Nice Cream 59

PumpkinBalsamic Glazed Pumpkin 101Pickled Pumpkin with Crackers & Tahini Dressing 33Roasted Pumpkin & Goat’s Cheese Frittata 36

Quesadilla, Bean & Corn 44Quinoa

Green Bean & Quinoa Stir-Fry 42Grilled Mushroom, Quinoa Tabbouleh, Avocado & Cashew Cheese 20Quinoa Pilaf with Broccoli, Black Beans, Corn & Herbs 83

SaladsBreakfast Fattoush 20

Hungarian-Inspired Zucchini Cucumber Salad 88Orange, Fennel & Olive Oil Salad 112Snow Pea & Prawn Salad 68Teriyaki Tofu Asian Salad 83Vegan Hungarian Goulash with Cucumber Dill Salad 92Watercress, Fennel, Red Grapefruit & Labneh Salad 126

San Choy Bow, Vegan 41Sardines, Sea Salt & Apple-Cider

Vinegar, on Lavash 70Scacce (Silver Beet, Tomato &

Smoked Caciocavallo) 63Seafood

Prawns with Chilli Coconut Sauce 81Seafood Chowder 91Snow Pea & Prawn Salad 68

Shakshuka, Kale & Bean 66Silver Beet, Tomato & Smoked

Caciocavallo Scacce 63Slices

Coconut Chocolate Bars 52Lemon & Coconut Slice 49Peanut Butter Rice Crispy Slice 49

SmoothiesBalancing Green Smoothie 71Cherry Smoothie 105

Snow PeasSnow Pea & Prawn Salad 68Stir-Fried Snow Peas, Cabbage & Mushrooms 45

SoupHam & Sweet Potato Soup 90Seafood Chowder 91

StrawberriesPear Spelt Pancakes with Strawberry Purée 25Roasted Strawberry Ice Cream Sandwiches 106

Sweet CornBean & Corn Quesadilla 44Corn & Haloumi Fritters 22

Sweet PotatoesHam & Sweet Potato Soup 90Mexican-Stuffed Sweet Potato 68

TahiniChoc-Tahini Protein Balls 105

Tahini Dressing 36Tahini Yoghurt Dressing 33

Tarts, DessertMango & Passionfruit Tart 54Sugar-Free Vegan Mixed Berry Tart 58

Tarts, Savoury: Fig, Lavato & Red Onion Tart 63

TempehAlmond Butter Tempeh Stir-Fry 40Black Pepper Garlic Tempeh 38

TofuBroccolini with Tofu, Chilli & Peanuts 80Pea, Mushroom & Smoked Tofu Stew 92Teriyaki Tofu Asian Salad 83

Tomato, Mushroom, Avocado & Greens on Sourdough Toast 31

Waffles, Healthy Gluten-free, with Mixed Berries 24

Watercress, Fennel, Red Grapefruit & Labneh Salad 126

Za’atar & Labneh Pizza 120Zucchini Cucumber Salad,

Hungarian-Inspired 88

Index

Alwill, Jacqueline13, 20, 22, 24, 88, 122–124

Guthrie, Adam 14, 30–31, 44–45, 58–59, 72, 74, 92–93

Guy, Lisa 13, 24–26, 40–42, 52, 54–55, 68, 70, 124–125

Holmes, Lee 14, 26, 28–29, 52, 54, 56, 70–71, 90–91, 126

Rumble, Keira 12, 36, 38, 66, 68

Thompson, Meg 12, 20, 22, 38, 40, 50, 52, 86, 88, 120, 122

130 | EatWell

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