Eat Well Issue62016

EatWell
+
100
Join the food revolution

BOOM!
BREAKFASTS TO
NOURISHING
RECIPES
GET YOU GOING
SUSTAINING SNACKS
MEXICAN MAGIC
BEETROOTS
HEALING POWERS
COOKING
WITH
12
SENSATIONAL
STIRFRIES
Issue 06 AUS $12.00*
NZ $12.00 (Both incl. GST)
FOOD FOR
GLOWING SKIN
USING OILS IN
COOKING
WHY ORGANICS
MATTER
EASY
weeknight
DINNERS
MEALS, SNACKS & DESSERTS FOR ENTERTAINING & LIVING WELL
EDITOR
Terry Robson
EDITORIAL ASSISTANT
Kate Duncan +61 2 9887 0320
DESIGNER
Jess Middleton
FEATURE WRITER
Danielle Kirk
CHEFS
Christie Connelly
Adam Guthrie
Danielle Minnebo
Lisa Guy
Lee Holmes
Meg Thompson
NATIONAL ADVERTISING MANAGER
Kirsti Rae (Couper) Ph +61 2 9887 0369
QUEENSLAND ADVERTISING MANAGER
Amy Frank Ph +61 488 424 232
SOUTH AUSTRALIAN SALES
& MARKETING
Sandy Shaw Ph +61 8 8342 5989
VICTORIAN ADVERTISING
SALES MANAGER
Tracey Dwyer Ph +61 3 9694 6403
ADVERTISING PRODUCTION
CO-ORDINATOR
Hannah Felton Ph +61 2 9887 0376
ADVERTISING SENIOR DESIGNER
Martha Rubazewicz
MARKETING CAMPAIGN EXECUTIVE
Kye Blackett Ph +61 2 9887 0326
PUBLISHER Janice Williams
COVER PHOTO Steve Brown
CHAIRMAN/CEO Prema Perera

PUBLISHER Janice Williams
CHIEF FINANCIAL OFFICER
Vicky Mahadeva
ASSOCIATE PUBLISHER Emma Perera
ASSOCIATE PUBLISHER Karen Day
CIRCULATION DIRECTOR Mark Darton
CREATIVE DIRECTOR Kate Podger
EDITORIAL & PRODUCTION MANAGER
Anastasia Casey
MARKETING & ACQUISITIONS MANAGER
Chelsea Peters
SUBSCRIPTION ENQUIRIES 1300 303 414
CIRCULATION ENQUIRIES
to our Sydney head office: +61 2 9805 0399
EatWell Issue 6 is published by Universal WellBeing Pty Ltd, Unit 5, 68 Byfield Street,
North Ryde NSW 2113, Australia. Phone: +61 2 9805 0399, Fax: +61 2 9805 0714. Printed
by KHL Printing Co Pte Ltd, Singapore. Distributed by Gordon and Gotch, Australia.
Editorial advice is non-specific and readers are advised to seek professional advice
for personal problems. Individual replies to readers letters by consulting editors are
not possible. The opinions expressed by individual writers in WellBeing are not
necessarily those of the publishers.
This book is copyright. Apart from any fair dealing for the purpose of private study,
research, criticism or review as permitted under the Copyright Act, no part may be
reproduced by any process without written permission. Enquiries should be addressed
to the publishers. The publishers believe all the information supplied in this book to be
correct at the time of printing. They are not, however, in a position to make a guarantee
to this effect and accept no liability in the event of any information proving inaccurate.
Prices, addresses and phone numbers were, after investigation and to the best of our
knowledge and belief, up to date at the time of printing, but the shifting sands of time
may change them in some cases. It is not possible for the publishers to ensure that
advertisements which appear in this publication comply with the Trade Practices Act,
1974. The responsibility must therefore be on the person, company or advertising
agency submitting the advertisements for publication. While every endeavour has been
made to ensure complete accuracy, the publishers cannot be held responsible for any
errors or omissions. This magazine is printed on paper that comes from a mill that
satisfies the requirements of ISO 14001.
*Recommended retail price
ISSN 2204-2474/0812-8220
Copyright Universal Magazines MMXVI
From the
Editor
m a bit of a coffee snob.

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

find that goodwill and community can blossom.
Taking the time to congratulate people
on a job well done immeasurably enriches
everybody concerned which is a nice segue
into why we have decided to create the EatWell
Awards (the YUMMIES).
The awards are aimed at acknowledging
and celebrating people and companies who are
doing amazing things in the field of healthy,
sustainable, and delicious food. It is not about
us at EatWell deciding who deserves a pat on
the back, these are a peoples choice award,
so if you have a favourite product that makes
eating good food easier and more enjoyable
for you then cast your vote. Go to the web page
outlined in the box below and vote for your
most cherished product.
Help us to celebrate the food products and
services that help you.
Terry
The EatWell Awards
ACN 003 026 944

universalmagazines.com.au
IMPORTANT: This magazine is intended as a reference volume only, not as a medical
manual. While the information is based on material provided by researchers, the
magazine does not presume to give medical advice. Be sure to consult your physician
before beginning any therapeutic program.
On the cover:
We are a member of
Lee Holmes Gado Gado.

Page 35
This year EatWell is running the rst EatWell

Awards, a peoples choice award designed to
celebrate food products that make healthy,
sustainable, avoursome eating possible. Just go
to wellbeing.com.au/eatwellpeopleschoiceawards
and nd the category with your favourite
product. Winning products and services will be
featured in an issue of EatWell later in the year.
Lets make this a celebration of passionate people
doing good things.
(Appears in Eat Yourself Beautiful, Murdoch Books)
EatWell | 3
Life in
Healthy
Balance
Life in Healthy Balance

LEQUIP - a Healthy Choice!
The Blender.
Natural, healthy food

preservation without
the chemicals!
IT
FRU
FOOD DEHYDRATOR
528CT
NUTS
RPM
PROFESSIONAL
BLENDER
599
BPA
FREE
Components
179
Stack up to 12 trays of your favourite fruits, nuts an

nd
meats with this nifty dehydrator. Built with a Heat
at
Sensor and Temperature Control it means drying
your food is precise, consistent and controlled.
TS
MEA
918B
FILTER PRO FOOD

DEHYDRATOR
This revolutionary performance machine with its 27,000 RPMs

is built for speed to handle even the toughest jobs. Equipped
with a Titanium Crusher Blade, the RPM Professional Blender
produces the perfect mixture, everytime.
Clean Air
Filtration
System
249
The Market leader in dehydration technology.

8QLTXHDLUOWUDWLRQV\VWHP6WDFNDEOHWRWUD\VKLJK
This durable unit has a solid state variable temperature
control to ensure food dries uniformly and consistently.
Digital displays make it easy to read and easy to use.
For more information visit www.lequip.com.au or phone 02 8004 9597
CU
TT
JUICE
YOUR WAY
TO GOOD
HEALTH
Juices Fruit, Wheatgrass & Vegetables
WHOLE FRUIT!
WHOLE VEGETABLES!
WHOLE TASTE!
I NG
E
TI
M
NO
WHOLE
SLOW
JUICER
T IO
- LESS PREPARA
Retains more nutrients and enzymes

producing a better tasting juice
AWARD WINNING
Intl Invention Fair

2010/2011
Gold Prize
Geneva 2011
Gold Prize
Geneva 2011
Special Prize
Pittsburgh 2011
Gold Prize
Pittsburgh 2011
Special Prize
Patented Technology
Choice Recommended 2014
Award Winning for
Performance, Ease of Use
e
and Nutritional Yield
=G
AIOMEBPC
0M=@EOEJI=G NG=TAM
&PE?AMCEQA I
OEJ
M=
K=
NA
IJ
AFPE?A=I@ M
#EQANHJM
=GODEA
IBJM=DA OEHA
NAK=M=OEJ
QAMT
M=GFPE?AA
I=OP
599
INCLUDES FREE
DELIVERY
Citrus
Kuvings Smoothie Maker

Accessory
O
ONLY
$
39
Kuvings Frozen
Dessert Maker Accessory
O
ONLY
$
39
550mL Sports Bottlle

with Toughened Glass
e,"MAA=K
e*JI
NGEKNEGE?JINGAAQA
e=I>APNA@REOD>JOD
DJO=I@?JG@GELPE@
e ENDR=NDAMN=BA
BPA
FREE
BPA
FREE
BPA
FREE
BPA
FREE
15
ea
OR
4 FOR $50
+IGEIAwww.kuvings.net.au JM?=GG02 9798 0586
CONTENTS
33
812 Our Chefs

Meet the chefs who bring this issues
recipes to you.
14 Recipes Stirfry
Stirfries are among the healthiest,
easiest and quickest dishes you can
make. They can also come in many
varieties, like our Mongolian Tofu Stirfry,
Stirfried Ginger Beef, Lemongrass &
Chilli Garlic Prawns, Asian Mushroom
Stirfry, or Sauted Kale with Walnuts.
30 Recipes Easy Weeknight Meals
With the family going in all directions
during the week, sometimes you just
need an easy meal you can enjoy
together. You could try Vegan Spaghetti
Bolognaise, Roasted Beetroot Pasta,
Asparagus Pita Pizza, Roasted Vegie
Frittata or Zucchini Fritters.
48 Recipes Energy Breakfasts
Breakfast is such an important meal
as it provides energy for the rest of
the day, but that doesnt mean it has
to be boring. Try dishes like Chai
Crme Brle, Quinoa & Goji Muesli,
Oven-baked Peach & Berry Pancake,
a Red Dragon Fruit Bowl, or a Golden
Breakfast Smoothie.
64 Recipes Mexican Style
Mexican cuisine is based on corn, beans
and chilli, but it also has a huge variety
as can be sampled with dishes like
Mushroom & Capsicum Fajitas, Potato
Nachos, Chilli Chocolate, Lime Chicken
Tortillas, and Horchata.
6 | EatWell
78 Recipes Snacks for your day

If you are working, at school or just
busy, its not always easy to eat full
meals and youll look for snacks, but
that doesnt mean you have to miss out
on taste or nutrition. Try these snacks
to sustain your day: Coconut Bark with
Rosewater, Pistachios & Raspberries,
Nut Butter Biscuits, Turmeric & Apricot
Maca Balls, Nutty Seed Clusters, or
Creamy Cashew Yoghurt.
118 Kitchen Garden Celery

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

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

Organics do vary nutritionally from
conventionally grown produce and
research shows they can feed us into
the future.
101 Seasonal Food Guide

Your guide to the fruits and vegetables
that are in season now.
125 The Whole Food

by Meg Thompson
Our regular columnist Meg Thompson
shares her thoughts and insights on
an aspect of whole food; in this issue
Meg looks at using foods to create
glowing skin.
102 News Feed

The latest research on food, delivered
in bite-sized morsels.
104 Artisan Alley Mustard
Locally made small-batch mustards
are a rarity in Australia. What sets them
apart from their big-brand counterparts
is the care with which theyre made.
108 Meet the Maker
Market Gardeners
Growing food for farmers markets
takes great skill and effort, but the
opportunities markets provide for better
prices, quality and connection benefit
both grower and customer.
112 Food as Medicine Beets
Beetroot is a powerful antioxidant that
also boosts your endurance and heals
your heart.
124 Whats On
Your guide to upcoming food events
and festivals.
99
Next to each recipe in EatWell

you will see icons as a guide.
This is what they mean:
Gluten Free
Omnivore Friendly
114 Cooking with Oils

Confused about which oils are good,
which are bad, which to eat cold and
which to cook with? We share the
current wisdom on healthy oil usage.
Vegetarian Friendly
Vegan Friendly
EatWell
CHEF PROFILES
Lee Holmes
Lees 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 cant wait to share it with
my community and hear their experiences.
After being diagnosed with a crippling

autoimmune disease in 2006, Lee travelled
the world discovering foods that could be
used to heal her body at a cellular level.
After discovering many nutrient-rich and
anti-inflammatory foods and changing
her diet, Lee recovered. Her mind alive
with ideas for new recipes, she wanted
to share her creations with the world and
superchargedfood.com was born.
Supercharged Food is all about making
small and realistic changes every day. Its
about making healthy choices through
knowledge and empowerment. Lees

blog has become one of the leading health
and lifestyle blogs in Australia. From
posting recipes, her passion to share her
story and help others has snowballed
and the blog has recently taken home the
overall prize at the Bupa Health Influencer
Awards as well as the best blog in the
Healthy Eating category.
Connect with Lee Holmes at
superchargedfood.com
Lisa Guy
Lisa is a Sydney-based naturopath, author and
passionate foodie who runs a naturopathic clinic
called Art of Healing. Lisa is a great believer that good
wholesome food is one of the greatest pleasures in life
and the foundation of good health. Lisa encourages her
clients to get back to eating what nature intended: good,
clean, wholesome food thats nutrient-rich and free from
high levels of sugars, harmful fats, artificial additives
and pesticides. Her aim is to change the way people eat,
cook and think about food.
Lisa sees a wide spectrum of clients in her clinic,
ranging from people with severe anxiety, mums
with postnatal depression and people with adrenal
exhaustion, to couples having difficulty conceiving and
parents who need help with their little fussy eaters.
Being a mum of two small girls, Lisa has a particular
passion for supporting women through pregnancy and
beyond and for childrens health and nutrition.
Lisa is an avid health writer, being The Telegraphs
Body + Souls resident nutritionist and a regular
contributor to WellBeing. Lisa is frequently quoted
in many leading Australian magazine publications
promoting the natural way to better health. Lisa is also
an author of five books to date, including My Goodness:
all you need to know about childrens health and nutrition,
Pregnancy Essentials, Heal Yourself, Listen to your Body
and Healthy Skin Diet.
Connect with Lisa at artofhealing.com.au
Tired
of being
tired?
Get your energy back with Floradix!
Iron is difficult for the body to absorb thats where Floradix Herbal Iron
Extract can be of assistance. Floradix contains a source of iron balanced with a
range of B Vitamins and Vitamin C as well as other nutri-rich herbs. Taken twice
daily, Floradix can assist in the maintenance of general health for the whole
family, from young children to expectant mothers and elderly people.
Floradix is a special liquid formula that:
Contains iron in a soluble form
Contains natural herbal extracts
Contains Vitamin C
Contains Vitamins B1, B2, B6 and B12
Always read the label and use only as directed. If symptoms persist, consult your healthcare professional.
HEALTHCARE SINCE 1916
F R E E F R O M A L C O H O L , A RT I F I C I A L C O L O U R S a n d P R E S E R VAT I V E S
AVAILABLE AT ALL GOOD HEALTH STORES, SELECTED PHARMACIES AND SUPERMARKETS
Enquiries Natures Synergy Pty Ltd Phone (02) 9499 7023 Fax (02) 9499 7024 Email: sales@cornell.com.au
visit us at www.floradix.com.au
find us at www.facebook.com/floradix
@Floradix_Aust
CHC70148-09/14
EatWell
CHEF PROFILES
Adam Guthrie
Adam is a vegan whose passion for food began with a lifethreatening illness and continues today in a lifestyle built
around healthy cooking and eating.
Adam is a qualified chef and wellness coach who specialises
in a wholefood, plant-based diet. He is a passionate advocate
for living a simple, healthy and environmentally friendly life. His
story begins with a rude awakening when, as an out-of-balance
and overweight 39-year-old, he found himself in hospital after
an early-morning surf, discovering that hed had a heart attack
and being told by his cardiologist that he would be on daily
medications for the rest of his life.
Adam didnt accept that his cardiologists solution that daily
medication was the only way of minimising his risk of another
heart attack. Instead, he decided he would do everything in his
power to find another way. He learned how to treat himself with
absolute kindness, love and respect. Adam transformed his diet,
lost 20kg and no longer needs to take medication. Somewhere
along the way, he realised he was more than a chef and a heart
attack survivor but was a role model, an educator and someone
who could provide inspiration simply by sharing his story and
showing how easy it is to eat healthfully and to live well.
These days, Adam shares how to prepare delicious, healthy
food for health, energy and vitality. He conducts online healthy
heating and wellness programs at ifeelgood.com.au and gives
keynote talks, live cooking demonstrations and cooking
classes on the subject of healthy eating and living well.
Meg Thompson
Meg is a practising naturopath, cook, mother, writer and
passionate wholefood enthusiast based in Melbourne.
Megs interest in health, food and the role of food as medicine
has shaped her career and lifestyle. Following an early career
in psychology and education, she completed studies in
naturopathy, nutrition and herbal medicine and now runs
a successful clinical practice.
As her practice grew, Meg found that most of her work
centred around educating patients on the benefits of a diet
diverse in fresh and whole foods. So she sought to share her
views and passion with a larger audience through her blog
My Wholefood Romance.
Here, her love affair with cooking and creating delicious
recipes using seasonal produce flourished. She shares recipes
and knowledge about food, the best preparation methods
and how to use them to best benefit health. Meg seeks to
encourage others to learn, try new things and rediscover the
joy of cooking and eating. Her recipes are approachable,
thoughtful and bursting with nutrition.
This love of education has now stretched to include
lecturing at one of the natural medicine colleges in Melbourne
and presenting occasional workshops. Her first book on gut
health and the benefits of fermentation was published recently.
Aside from writing and contributing recipes to EatWell,
Meg develops recipes and menus for clients and businesses.
She works from a philosophy that food is much more than
something to fill our bellies, but a source of nourishment,
deliciousness, education, ritual and celebration, best shared
with those we love.
Connect with Meg at mywholefoodromance.com
10 | EatWell
The natural
supplement
choice
CONCENTRATED
C O
delicious
taste
organic
ingredients
gluten-free
at origin
no synthetics,
no sugar
easy to
digest
Available at leading pharmacies throughout Australia including:
wholelivenutrients.com
@wholelivenutrients
created by The Amazonia Group
vegan
options
EatWell
CHEF PROFILES
Danielle Minnebo
Danielle is a university-qualified nutritionist, a passionate home
cook and founder of Food to Nourish. Danielles love affair with
cooking started at a very young age in the kitchen where she
was taught to cook by her mother. She went on to complete an
Advanced Diploma in Nutritional Medicine and a Bachelor of
Health Science in Complementary Medicine. She is completing her
Master of Human Nutrition through Deakin University. Danielle
is passionate about helping people form a better understanding
of nutrition and a healthier relationship with the food they eat. In
fact, shes on a mission to help spread the real food message to
as many people as possible. This involves breaking common diet
myths and re-educating people on what real food is actually about.
This means ditching the low-fat products and processed and
refined foods. It means embracing what real food has always
been: vegetables, fruits, butter, animal fats, ethically sourced
meats, free-range eggs, organic full-fat dairy products, grains,
nuts and seeds. In 2013, Danielle founded Food to Nourish and
started producing a range of organic healthfood snacks that are
now sold in healthfood stores around Australia. Every one of these
products is lovingly handmade by Danielle and her wonderful team
of helpers in the Food to Nourish kitchen. Throughout her work as
a nutritionist, Danielles basic principles have always come back
to how we cook and prepare our food. She believes it really is as
simple as combining wholefood ingredients in the right way to
create tasty dishes that are nutrient-dense and full of flavour.
Connect with Danielle at foodtonourish.com.au
Christie Connelly
Christie publishes the popular Australian food blog Fig &
Cherry featuring healthy, family-friendly meals and sweet
treats with mouth-watering photography to match. Christie
lives with her husband and two young children on the far
North Coast of NSW, enjoying the beach, local produce and
a relaxed country lifestyle.
She draws recipe inspiration from her Hungarian and
Lebanese heritages, her travel adventures and, of course,
the amazing fertile soil of the Northern Rivers with its
abundance of local organic fruits, vegetables, delicious
native produce and healthy free-range-reared animals.
Her passion is educating parents, grandparents
and carers how to shop for, prepare and cook healthy,
nutritious food and to encourage children to enjoy it as
well. With one child on the autism spectrum, she also has
a strong interest in helping parents whose children have
special needs or restricted eating.
Why not make yourself a cup of tea and head on over
to her blog for a little bit of pure and healthy indulgence?
After all, as Christie says, Food is love, so embrace it
with gusto!
Connect with Christie at figandcherry.com
12 | EatWell
12 EatWell
Y UMMI E S
Food keeps us alive
but good food, lovingly produced,
improves life for everyone.
Is there a food product you rave about?
Is there a company thats changing the game
with its healthy, sustainable, delicious food?
TELL US.
TELL THEM.
VOTE
in the EatWell
Yummies Awards
And celebrate passionate people
doing good things.
Well thank you with
a free digital issue of EatWell.
VISIT wellbeing.com.au/eatwellpeopleschoiceawards
Stirfry
Stirfries are among the healthiest, easiest, and
quickest dishes you can make. They can also
come in many varieties like our Mongolian
tofu stirfry, stirfried ginger beef, lemongrass &
chilli garlic prawns, Asian mushroom stirfry, or
sauted kale with walnuts.
Prawns not only add protein to this dish,

they provide beneficial omega-3 fats,
which are vital for brain function and
memory and for a strong immune system.
Prawns are a great source of iodine and
zinc. These two minerals are important
for healthy thyroid function. Lemongrass
contains an active compound called
lemonol, which gives this herb its
anti-microbial, anti-bacterial, and antiinflammatory action, along with a distinct
lemon aroma. Lemongrass also contains
vitamin C, which is vital for strengthening
immune defences and protecting the body
from infections. Bean sprouts are highly
nutritious and packed with living enzymes
that help improve digestion.
Serves: 4
300g raw prawns

1 tbsp fish sauce
1 tbsp raw honey
1 clove garlic, minced
1 small red chilli, deseeded

& finely chopped
1 tbsp finely chopped fresh lemongrass
1 shallot, finely chopped
Juice & zest 1 lime
Handful coriander stalks and leaves,
roughly chopped
Packet rice noodles
2 big handfuls bean sprouts
Peel and devein prawns, leaving tails on.
Place prawns in large bowl.
In small bowl, combine fish sauce,
honey, garlic, chilli, lemongrass, lime
juice and zest, and coriander stalks and
some of the leaves. Pour mixture over
prawns and let marinate for 30 mins in
fridge, covered with clingwrap.
Soak rice noodles in boiling water for
5 mins, then drain.
In medium frypan on high heat, cook
prawns for a couple of minutes each side,
until cooked through. Spoon over some
sauce.
Arrange rice noodles on plate with
some bean sprouts, then top with prawns
and remaining coriander leaves.
Lisas Lemongrass
& Chilli Garlic Prawns
14 | EatWell
Photography by Lisa Guy
LEMONGRASS
& CHILLI GARLIC PRAWNS
RECIPE / LISA GUY
Feed Your Vego
Marzia Prince
Sunwarrior Ambassador
Now in
new packs
Available in Natural, Vanilla and Chocolate at selected Coles, Woolworths,

Independent Supermarkets, Health Food Stores, Pharmacies or our Website.
RECIPES
STIRFRY
ASPARAGUS, RED PEPPER
& BLACK BEAN STIRFRY
RECIPE / ADAM GUTHRIE
If you are short on time, stirfries are
among the healthiest and easiest dishes
you can make. They require a quick
chop of a few vegetables, half a glass
of vegetable stock, a splash or two of
Asian-style sauces and you have dinner
on the table in 10 minutes. Super easy
and super healthy!
Serves: 4
Sauce
cup vegetable broth
2 tbsp Ayam black bean sauce
cup tamari
2 tbsp maple syrup
1 tbsp cornstarch
Juice 1 lime
handful fresh mint leaves,
roughly chopped
handful fresh basil leaves,
roughly chopped
Stirfry
Handful raw cashews
375g firm tofu, sliced into ribbons
1 stick celery, sliced
2 green shallots, sliced
1 capsicum, thinly sliced
1 garlic clove, sliced
1 tbsp grated ginger
1 small red chilli, thinly sliced
2 bunches asparagus, halved
Adams Asparagus,
Red Pepper & Black
Bean Stirfry
2 cups cooked brown rice

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

and serve with cooked brown rice.
MONGOLIAN TOFU STIRFRY

This is my vegan version of Mongolian
beef. The idea behind Mongolian beef
is thin strips of beef and vegetables
covered in a sticky dark sauce made
mostly of soy sauce and oyster sauce. Its
easy to convert most meat-style stirfry
dishes to vegan. Tofu, tempeh or oyster
mushrooms work well to replace meat,
and swap fish or oyster sauce with hoisin
or vegetarian mushroom/oyster sauce.
It will never disappoint.
Serves: 4
Sauce
3 tbsp soy sauce
1 tbsp agave syrup
1 tbsp hoisin sauce
cup liquid vegetable stock
1 garlic clove, sliced
1 tbsp chopped ginger
1 tbsp cornflour
To make sauce, add soy sauce, agave

syrup, hoisin sauce, vegetable stock,
chopped garlic, ginger and cornflour to
bowl and whisk.
Heat wok over high heat. Add
capsicum, shallots, tofu and sauce and
stir. Bring liquid in wok to the boil and
stir until thickened. Remove from heat
and serve stirfry with cooked brown rice.
16 | EatWell
Photography by Adam Guthrie
1 green capsicum, sliced

2 green shallots, sliced
500g firm tofu, sliced into
small strips
2 cups cooked brown rice, to serve
Adams Black
Noodle Stirfry
Change this dish up

by changing the type
of noodle you use each
time you make it.
Photography by Greg Twemlow
BLACK NOODLE STIRFRY

Kids just love noodle stirfries! There are
so many different types of noodles you can
use: soba, udon, ramen, glass noodles,
flat rice noodle, hokkien noodles. Pick your
familys favourite.
Serves: 4
Sauce
1 cup soy sauce
cup rice wine vinegar
2 cloves garlic
1 tbsp grated ginger

1 tbsp cornflour
300g black bean noodles or
favourite noodles
1 onion, sliced
1 carrot, sliced
1 red capsicum, thinly sliced
1 medium broccoli, florets sliced
& stem thinly sliced
Handful button mushrooms, sliced
Handful snow peas, strings removed
& thinly sliced
1 tbsp sesame seeds
To make sauce, mix all ingredients and

set aside.
Pour 4 cups boiling water into saucepan
and bring to the boil. Separate noodles and
boil for 810 mins.
Add splash of water to hot wok and
saut onion for 2 mins. Add carrots,
capsicum and broccoli stems and stir over
high heat. Add mushroom and broccoli
florets and another splash of water and
stirfry for 2 mins.
Add snow peas and drained noodles.
Mix everything together and serve, topped
with sesame seeds.
EatWell | 17
spice, turmeric, to not only provide antiinflammatory healing potency but also
to delight your visual senses with a richly
deep autumnal colour palette. It also
acts as a wonderful beautifier for the
skin. Use your intuition when creating
this dish and add any leftover veg you
may have in the fridge.
Serves: 4
STIRFRIED RICE
RECIPE / LEE HOLMES
Stirfries can be dated back to the Han
Dynasty in China between 206 BCE and
CE 220. Chronic fuel shortages meant
people needed to find alternative ways
to cook without using too much oil.
Stirfrying was the perfect method of
cooking; quickly heating the ingredients
in a pan with a little bit of oil. Today,
stirfrying has become Chinas favoured
cooking technique and has infiltrated
all through Asia and jumped over to the
West. Its now a worldwide favourite.
Serves: 4
1 tbsp extra-virgin coconut oil

2 rashers bacon, finely diced
2 French shallots, finely diced
cup peas, fresh or frozen
40g green beans, cut into 2cm slices
1 carrot, finely diced
5 cups cooked brown rice (from about
2 cups uncooked rice)
2 tbsp wheat-free tamari
2 eggs, lightly beaten
Heat oil in frying pan over medium heat
until sizzling. Add bacon, shallots, peas,
beans and carrot and cook, stirring
frequently, for 34 mins or until lightly
cooked. Add rice and cook for 5 mins,
stirring only once a minute. Stir through
tamari and cook for another 2 mins.
Move rice mixture to one side of
pan and pour in egg. Let it cook for 30
secs, scrambling it with a fork, then mix
through rice and serve straight away.
VEGETABLE TAMARI STIRFRY

RECIPE / LEE HOLMES
I love stirfries because theyre full of
colourful vegetables, herbs and spices.
This one will create the most visually
beautiful combination of ingredients
that will drop the jaws of all your guests
18 | EatWell
Lees Vegetable
Tamari Stirfry
and is a surefire way to cram in your

vegie intake, which will help to alkalise
the body, fuelling your cells with an
array of vital nutrients and free-radicalscavenging antioxidants.
Serves: 34
1 tbsp coconut oil

2 garlic cloves, crushed
23cm knob ginger, grated
1 red onion, sliced lengthwise into strips
1 yellow capsicum, seeded & sliced
lengthwise into strips
1 red capsicum, seeded & sliced
lengthwise into strips
100g English spinach leaves, torn
100g daikon, chopped
1 head broccoli, cut into florets
small cabbage, roughly chopped
125g green beans, sliced
1 tbsp tahini
1 tbsp shredded basil
Heat coconut oil in large frying pan over
mediumhigh heat. Add garlic, ginger,
onion, yellow and red capsicum and stir
around until fragrant, but dont burn.
Add spinach, daikon, broccoli,
cabbage and beans and turn heat down
to medium. Cook, stirring, for 5 mins.
Reduce heat to low, add tahini and
tamari to pan and cook, covered, for
10 mins. Top with basil and serve
immediately.
STIRFRIED GINGER BEEF

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

1 brown onion, sliced
2 garlic cloves, peeled & minced
red capsicum, seeds & membrane
removed, sliced
500g beef, cut into very thin strips
1 tsp turmeric
2 tbsp lemon juice, freshly squeezed
2 tsp grated ginger
2 tbsp tahini
1 tbsp apple-cider vinegar
2 cups broccoli, cut into florets
1 cup green beans, roughly chopped
1 cup snow peas, sliced on the diagonal
Celtic sea salt & freshly ground black
pepper, to taste
Brown rice, to serve
Melt coconut oil in large frying pan over
mediumhigh heat. Add onion, garlic and
capsicum and saut for 57 mins. Add
beef and cook, stirring, for 5 mins.
Add turmeric, lemon juice, ginger,
tamari, tahini and apple-cider vinegar.
Cook, stirring, for 1 min, then add
broccoli, beans and snow peas to pan.
Cook over medium heat for 1215
mins, or until vegetables are tender.
Season to taste and serve with
brown rice.
Lees Stirfried
Ginger Beef
Photography by Kate Duncan & Steve Brown
Lees Stirfried rice
MAY HELP MAINTAIN HEALTHY

CHOLESTEROL LEVELS
ENLIVA is a once-a-day active supplement that
may help maintain normal cholesterol levels in healthy
individuals when combined with diet and lifestyle.
ENLIVA is available at all participating pharmacies across Australia:
*Contains clinically trialled ingredients that may assist healthy people to reduce cholesterol absorption and maintain cholesterol within normal range.
Always read the label. Use only as directed. If symptoms persist consult your healthcare professional. ENLIVA contains Lactobacillus Plantarum (AB-LIFE) 1.2 billion CFU. BGP Products Pty Ltd. trading as
Mylan EPD. ABN 29 601 608 771. 299 Lane Cove Road, Macquarie Park NSW 2113. Ph: 1800 314 527. ENLIVA is a registered trademark. AU-ENL-2015-37(1)b. Date Prepared: January 2016. ABB3242/W
CHC70814 - 06/15
enliva.com.au
Dont overcook
your vegetables,
you want them still
to be a little firm.
Lisas Asian
Mushroom Stirfry
Shiitake mushrooms enhance the

immune systems ability to combat
infections, including colds and flu.
Mushrooms are a natural source of
vitamin D, which is vital for healthy
immune function, bone health and
prevention of depression and chronic
disease. Ginger is a wonderful antiinflammatory food used to help
alleviate arthritis as well as support
healthy immune function and stimulate
circulation. Bok choy and Chinese
broccoli are brassica vegetables
jam-packed with vitamin K to support
healthy blood clotting and bone health.
20 | EatWell
These green leafies also contain good

levels of beta-carotene for healthy eyes
and vision, and sulfur compounds that
enhance the livers ability to detoxify
harmful substances and carcinogens.
Serves: 2
2 tsp grated ginger

2 cloves garlic, crushed
150g mixed Asian mushrooms,
including shiitake, sliced
Large bunch bok choy or pak choy
Handful Chinese broccoli,
roughly chopped
1 tbsp tamari
Black sesame seeds, for topping
Heat a little coconut oil in large frypan

over medium heat. Add ginger and
garlic and cook for a minute. Add
mushrooms, cook for a further
23 mins.
Toss in bok choy and Chinese
broccoli with tamari, cook for another
23 mins. Dont overcook vegetables
you want them to still be a little firm.
Serve sprinkled with sesame seeds.
HEALTHY FRIED RICE

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

RECIPE / LISA GUY
Lisas Healthy
Fried Rice
Soaking brown
rice overnight is a
great way to reduce
cooking time.
contains B vitamins and slow-release

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

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

to digest and make its nutrients
more bioavailable.
In large frying pan, dry-roast
cashew nuts.
Wisk eggs with a dash of milk. Pour
into frying pan with a little olive oil
and cook either side. Place on cutting
board and cut into small squares.
Place corn, peas, broccoli, carrot
and shallots in frying pan and cook
until vegies are tender but not
overcooked.
Add rice, egg pieces, cashews,
tamari and parsley and toss gently.
Serve in big bowl topped with
leftover parsley and cashews.
EatWell | 21
Megs Sauted Kale

with Walnuts
SAUTED KALE WITH WALNUTS

RECIPE / MEG THOMPSON
A simple and delicious stirfry that
makes a fabulous accompaniment to
meals. Or just as is with an egg on the
side. Yum!
Serves: 2
tbsp ghee
130g kale, washed, hard stems
removed & roughly chopped
cup walnuts
1 tsp tamari
12 tsp lemon juice
Served with an egg on

the side this easy stirfry
makes a yummy meal.
22 | EatWell
Photography by Meg Thompson
Warm ghee in frypan on medium heat.

Add kale and cook for a minute or two.
Add walnuts, tamari and lemon juice,
and cook for another minute, or until kale
is wilted to your liking.
Serve immediately.
Megs Quick Gingery

Buckwheat Noodle
Stirfry
QUICK GINGERY
BUCKWHEAT
NOODLE STIRFRY
This dish is super easy, super fast and
super delicious. Feel free to change
the vegetables with anything you have
on hand. If you need this recipe to be
gluten free, be sure to buy noodles
that are 100 per cent buckwheat,
as some have a mix of wheat and
buckwheat flours. The whole family
will love this tasty dish!
Serves: 2
24 | EatWell
125g buckwheat noodles

1 small onion, diced
3 tsp minced ginger
1 large carrot, julienned
Small bunch Asian greens,
roughly chopped
cup sugar snap peas
cup cashews
1 tsp sesame oil
1 tbsp tamari
1 tsp mirin (optional)
Sliced chilli, lemon & sesame
seeds, to serve
Place saucepan of water on to boil

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

carrots, Asian
greens and snap
peas this dish will
work with almost
any vegies you have
on hand.
RECIPES
STIRFRY
CHILLI & LIME STIRFRIED

RICE & VEGIES
This is a simple staple that can use up
any vegetables you have on hand. The
addition of the egg makes it a sustaining
meal, plus its delicious!
Serves: 1
small onion, diced

2 cloves garlic, crushed & chopped
cup broccoli, cut into small florets
cup cauliflower, cut into small florets
cup cooked brown rice
2 tsp tamari
12 tsp lime juice
tsp chilli flakes, or more, to taste
1 egg
cup almonds, roughly chopped
The egg makes this a

highly sustaining dish.
Megs Chilli & Lime
Stirfried Rice
& Vegies
26 | EatWell
Add onion to frypan with a little ghee, oil

or butter and saut over medium heat
until soft.
Add garlic and cook for 1 min.
Turn up heat to high and add broccoli
and cauliflower. Cook for a couple of
minutes, stirring frequently.
Add rice, tamari, lime juice and chilli
and stir to combine.
Transfer to plate and return frypan
to heat.
Crack egg into pan and cook to your
liking.
Serve rice and veg mix topped with
egg, almonds and extra chilli if desired.
NO GLUTEN,
NO WORRIES
Insta
SPONSOR RECIPES
MADURA TEA
adura tea is more than just a cuppa! Tea is as much a cooking

ingredient as a delicious drink on its own. Using tea direct from
our eco-sensitive Australian tea estate, you can discover the
versatility of Madura with these delicious recipes.
CHAI THESE PANCAKES

RECIPE / MADURA TEA
Serves: 4
2 eggs
1 cups buttermilk
cup brewed Madura Black Chai Tea
(2 pyramids bags)
4 tbsp butter, melted & cooled
tsp vanilla extract
2 cups spelt flour
3 tbsp coconut sugar
28 | EatWell
2 tsp baking powder

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

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

RECIPE / MADURA TEA
Serves: 4
1 cups almond milk

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

WITH THE FRENCH
RECIPE / MADURA TEA
Serves: 6
160mL milk
3 Madura Camomile pyramid bags
3 eggs, lightly whisked
cup coconut sugar
60g unsalted butter
6 1cm-thick slices of brioche or white

bakery bread
Fresh strawberries, halved, to serve
Dollop cream, to serve
100% pure maple syrup, to serve
Heat milk gently in saucepan; steep
camomile in stainless-steel infuser with
milk. Allow to cool completely, 30 mins at
very least.
Combine milk, eggs and sugar in bowl.
Melt half the butter in frying pan over

high heat until foaming.
Dip 3 bread slices, 1 at a time, in egg
mixture. Cook for 23 mins each side
or until golden-brown. Repeat with
remaining butter, bread and egg mixture,
keeping cooked French toast in low oven.
Once ready, top with strawberries
and cream. Drizzle with maple syrup
and serve with your favourite pot of
Madura tea.
For more information visit

maduratea.com.au
EatWell | 29
RECIPES
EASY WEEKNIGHT MEALS
Easy weeknight meals

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

Sprinkle with sea salt and leave for
10 mins.
Grab handfuls of zucchini and
squeeze well to remove any water. Then
place zucchini in another bowl.
Add almond meal, eggs, shallots,
feta, parsley and oregano, and mix until
combined.
Heat olive oil in frying pan on medium
heat. Place spoonful of mixture into pan
and cook for a few of minutes each side,
until golden and cooked through.
Delicious served with sour cream
or Greek yoghurt.
thatsamorecheese.com.au
JM
5VISL>OL`7YV[LPU
3V^-H[*VU[LU[
3V^PU:VKP\T
/PNOPU*HSJP\T
7YLZLY]H[P]LHUK*VSV\Y-YLL
Adams Vegan Laksa
VEGAN LAKSA
Some days I just crave laksa, a spicy
noodle soup. Traditional laksa consists
of rice noodles or rice vermicelli with
chicken, prawn or fish, served in spicy
curry soup usually based on coconut
milk. One of my skills is converting
traditional authentic meat-based dishes
into vegan options. Find fish-free Thai
red curry paste at your local Asian store.
Serves: 4
1 packet rice noodles

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

Bunch fresh coriander, to serve
Place rice noodles in a bowl and cover
with boiling water.
Heat wok on high heat, add onion
and Thai curry paste and fry for 2 mins,
then add Malaysian curry powder, sugar,
coconut milk, lemongrass, tofu cubes,
soy sauce, carrot and water. Bring to the
boil, then add broccoli florets, snow peas
and beans, and cook for 2 mins. Add bok
choy and drained noodles and mix well.
Pour into 4 serving bowls and top with
bean sprouts, chilli and coriander.
SHEPHERDS PIE
Cooked green or brown lentils are a
great substitute for minced meat. You
can use them to make bolognaise for
lasagne, lentil pies and moussaka. Think
of your favourite mince dish and replace
the mince with lentils for a healthy meatfree version.
Serves: 46
1 leek, sliced
1 clove garlic
2 cups mushrooms, sliced
Fresh oregano leaves
Preheat grill to 200C.

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

1 tbsp besan flour
1 cup tomato puree
3 cups cooked lentils
2 tbsp soy sauce
1 tbsp wholegrain mustard
3 cups peas
4 large potatoes, peeled
& boiled
1 cup soymilk
cup cashews, crushed
1 tsp yeast flakes
RECIPES
pregnant women) and is a fantastic liver
cleanser. This sauce is also a very sneaky
way to get kids to eat beetroot, which they
often reject in other forms.
Serves: 4
600g fresh beetroot (about 4 medium),

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

a great substitute for
minced meat.
VEGAN SPAGHETTI BOLOGNAISE
Photography by Christie Connelly & Greg Twemlow
Growing up, my favourite meal was

spaghetti bolognaise. Everyone thought
their mums version was the best but my
mums definitely was. Thank you, Mum!
This is similar to my mums minus the
red wine and minced meat.
Serves: 4
500g dry spaghetti

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

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

RECIPE / CHRISTIE CONNELLY
Not only is this dish gorgeously pink, its
gorgeously good for you, too. Beetroot
is high in vitamin C and folate (great for
Christies Roasted
Beetroot Pasta
Heat oven to 200C. Put diced beetroot

on roasting tray and drizzle with 1 tbsp of
olive oil. Add thyme sprigs and unpeeled
garlic cloves and season with salt and
pepper. Bake for 3040 mins until very
tender. Discard thyme sprigs.
Place beetroot in bowl of food
processor or powerful blender. Squeeze
garlic out of skins into blender. Add
vinegar and remaining 3 tbsp of olive oil
and process until smooth paste forms.
Add splash or two of water if device is
having problems crushing it into a puree.
Place large pot of water on to
boil. Cook pasta according to packet
directions.
Meanwhile, place beetroot puree in
large saucepan and add stock, milk and
sugar. Bring to simmer, taste and add
salt and pepper to taste.
Drain pasta and add to beetroot
sauce. Mix well then place in serving
bowls and garnish with walnuts,
watercress leaves and feta.
RECIPES
GADO GADO-STYLE SALAD
This is based on a popular Indonesian
salad thats fresh and light. The key is to
cut all the ingredients differently to make
it texturally interesting: grated, sliced,
cubed or torn. To save time, you could
buy ready-made satay sauce, but it only
takes a minute in the blender once you
gather all the ingredients.
Serves: 4
Christies Gado
Gado-Style Salad
This satay
sauce only takes
a minute in the
blender.
Peanut Sauce
1 cup unsalted roasted peanuts
2 tbsp coconut milk
2 tbsp brown sugar
1 red chilli
Juice 2 limes
1 tbsp kecap manis
1 tbsp tamarind paste
1 clove garlic, peeled
To make peanut sauce, place all

ingredients in high-powered blender
and process until smooth, 12 mins.
Pour into bowl, cover and place in fridge
until ready to serve.
Place eggs in small saucepan and
boil to your liking, 3 mins for soft and
5 mins for hard-boiled. Drain and run
under cold water. Peel and set aside.
Meanwhile, place new potatoes in
medium saucepan and cover with cold
tap water. Bring to boil over high heat,
then turn down to medium and simmer
for 10 mins until tender. Throw sugar
snap peas into pot for last 1 min. Drain
all vegetables under cold running water
and set aside.
To serve, spread peanut sauce on
plates, then arrange all ingredients on
top decoratively, finishing with coriander
leaves to garnish. Alternatively, to serve
a crowd, arrange all vegetables on a
platter with sauce in bowl for dipping.
34 | EatWell
ASPARAGUS PITA PIZZA

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

4 tbsp organic tomato paste
20 fresh oregano leaves
1 cup grated mozzarella cheese
12 asparagus spears
Salt & pepper
4 tbsp cold-pressed olive oil
Heat oven to 200C. Place pita bread
rounds on non-stick baking tray. Spread
each with 1 tbsp of tomato paste and
sprinkle with 5 oregano leaves.
Sprinkle mozzarella evenly over all
four. Snap woody ends off asparagus,
break into 3 pieces each and arrange
on top. Season generously with salt and
freshly ground pepper.
Place tray on top shelf of oven and
bake for 10 mins until cheese has melted
and bases are crisp. Drizzle with olive oil
to serve.
Photography by Christie Connelly
Salad
4 eggs
8 new potatoes
200g marinated tofu, sliced
into small cubes
1 Lebanese cucumber, sliced into
half circles
cup sugar snap peas
4 radishes, sliced into rounds
1 carrot, grated or julienned
8 cherry tomatoes, halved
1 cup bean sprouts
cup coriander leaves,
lightly packed
RECIPES
and raw vegies, too. Some people serve
it with tempeh or tofu and also topped
with crushed peanuts or crunchy garlic.
Just have fun with it as there are no
strict rules with gado gado.
Serves: 2
head Chinese cabbage, shredded

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

& Kale over Quinoa
FRIED CHICKEN & KALE

OVER QUINOA
RECIPE / LEE HOLMES
Photography by Steve Brown & Kate Duncan
In todays work-crazed world, its no

wonder we come home dreading the
idea of sweating it out in the kitchen
for our final meal of the day. An easy
weeknight meal can be chopped up
and swiftly stirred together in as little
as 15 minutes and is a far superior
alternative to other common quick fixes
like dreadful frozen meals laden with
allergy-promoting additives.
Serves: 23
1 tsp ground turmeric

1 tsp ground cumin
1 small red chilli, finely chopped
1 tsp Celtic sea salt
2 garlic cloves, peeled & minced
500g skinless chicken breasts, diced
1 tbsp coconut oil
1 small bunch kale leaves, washed &
stems removed
1 red capsicum, seeds & membrane
removed, diced
Cooked quinoa, to serve
cup almonds, toasted, to serve
Combine turmeric, cumin, chilli, sea salt
and garlic in medium bowl and mix well.
Add chicken and coat in marinade.
Heat coconut oil in large frying pan
over mediumhigh heat. Add chicken and
cook, stirring, for about 6 mins.

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

RECIPE / LEE HOLMES
A typical Indonesian dish, gado gado
literally translates to mix mix. Theres
a number of different regional versions
of this exotic buffet of vegetables
throughout Indonesia and many
consider it a national dish. It cuts across
your palate in a multitude of ways,
from sweet to tart, spicy to salty. The
rule of thumb when making gado gado
is to keep the vegetables crispy. You
can experiment with a mix of cooked
Dressing
1 small garlic clove, minced
23cm piece of ginger, peeled
& grated
2 tbsp apple-cider vinegar
2 tbsp additive-free coconut milk
3 tbsp almond or peanut butter
tsp sesame oil
2 tbsp lemon juice
5 drops stevia liquid
Celtic sea salt & freshly
ground black pepper
Steam vegetables over saucepan
of simmering water for 6 mins or
until tender.
Meanwhile, to make dressing, place
all ingredients in a bowl and whisk
until well combined. Season with salt
and freshly ground black pepper.
Transfer vegetables to serving bowl
and coat with dressing, tossing well to
combine. Top with sprouts and eggs,
sprinkle over crispy garlic and chopped
nuts, if using, and serve.
Lees Green Gado Gado
The rule of thumb

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

RECIPE / LEE HOLMES
Lees Muchos Nachos

with Creamy Avocado
Dressing
Bake your own zesty almond

meal corn chips for this light
and healthy meal.
MUCHOS NACHOS
RECIPE / LEE HOLMES
Nachos are the ultimate choppingboard meal. Scatter chips in a basket,
then decorate your board with small
bowls of diced tomatoes, cucumber
and sour cream and my Creamy
Avocado Dressing, ready for a freefor-all.
36 | EatWell
Serves: 34
1 avocado, peeled & stone removed

1 heaped tsp cumin powder
Juice 1 large lime
1 tsp lime zest
Big pinch Celtic sea salt
1 tbsp cold-pressed extra-virgin
olive oil
2 tomatoes, diced
1 cucumber, diced
Dollop sour cream
Guacamole for 34 people
or Creamy Avocado Dressing
(recipe below)
Coriander sprigs, to serve
Blend all ingredients except olive oil

with 2 tbsp of filtered water in food
processor until smooth.
With motor still running, add olive
oil very slowly in thin stream until
desired creaminess is reached.
Will keep for 34 days in airtight
container in fridge.
Photography by Steve Brown
Avocados are uniquely decadent

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

& Spinach Frittata
ROASTED VEGIE
& SPINACH FRITTATA
RECIPE / LISA GUY
Serves: 4
Pumpkins are packed full of betacarotene goodness, which is not

only important for strengthening the
immune system but also supports
the health of your eyes, mucous
membranes and skin. Including eggs
in your diet is an excellent way to
increase your zinc and iron intake.
These important nutrients help improve
your bodys ability to fight off infections.
Onions and garlic contain organic sulfur
compounds that are necessary for
making glutathione, one of the bodys
major antioxidants. Sulfur also helps
remove heavy metals from the body.
butternut pumpkin, diced

1 large zucchini, sliced
Olive oil, for frying
2 cups English spinach, chopped
80g feta, crumbled
6 eggs
cup milk
Handful baby spinach or fresh basil
12 tbsp hemp seeds
38 | EatWell
Preheat oven to 200C.

Place pumpkin on baking tray
covered with baking paper and bake for
45 mins, until golden and cooked
through. After 20 mins add zucchini.
Heat olive oil in medium frypan

over a medium heat. Add onion and
cook until tender.
Add spinach and cook until soft.
Arrange pumpkin and zucchini over
top of spinach.
Whisk together eggs and milk, then
pour over vegetables in frying pan.
Reduce heat so you dont burn bottom
of frittata.
Sprinkle feta over top. Leave pan on
hotplate until frittata is cooked through,
then place under griller for a few
minutes to slightly brown top.
Place some baby spinach or fresh
basil in centre, sprinkle with hemp
seeds and serve.
This frittata is delicious served cold
for lunch the next day, too.
This frittata is
delicious cold for
lunch the next day.
I havent had this much

energy since I was a kid!
If you want to achieve a new state of wellbeing and maximise the quantity and quality of your life, seeing a natural
healthcare Practitioner may be the help that youve been looking for. Not only can a natural healthcare Practitioner
assist you with condition specific health concerns, they can also help you achieve and maintain overall wellness.
Contact Metagenics to find a natural healthcare Practitioner near you.
metagenics.com.au
MET4511 - 03/16
1300 NATURAL
Lisas GlutenFree Lemon

Zucchini Pasta
GLUTEN-FREE LEMON
ZUCCHINI PASTA
RECIPE / LISA GUY
Serves: 2
Zucchinis are a good source of potassium.

Low potassium intake is associated with an
increased risk of high blood pressure and
heart disease. Tomatoes supply this dish
with a good dose of protective antioxidants
called lycopene, along with immuneboosting beta-carotene and vitamin C.
3 medium zucchinis
Punnet cherry tomatoes, halved
Handful fresh parsley, roughly chopped
Handful shaved parmesan
Zest & juice lemon
Pinch sea salt
40 | EatWell
To make zucchini noodles, use either

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

spiraliser, julienne peeler or
vegetable peeler.
SPONSOR RECIPES
SUNWARRIOR
unwarrior is one of the fastest-growing health-conscious, superfood

companies. Were committed to making the best plant-based proteins and
natural supplements. Our mission to Illuminate Body, Mind, and Planet drives
all we do. Its simply who we are.
Cherry Garcia
CHERRY GARCIA
RECIPE / SUNWARRIOR
Serves: 2
237mL coconut or
almond milk
1 scoop Sunwarrior Classic
Chocolate Protein
1 cup frozen cherries
1 tbsp cacao powder
1 tsp chia seeds
Handful ice
Blend until smooth.
TROPICAL PARADISE
RECIPE / SUNWARRIOR
Serves: 2
Tropical Paradise
296mL coconut milk

Vanilla Protein
1 tsp Sunwarrior Natural
Supergreens
cup frozen strawberries
cup frozen pineapple
cup frozen mango
cup frozen banana
1 tbsp coconut oil
Blend until smooth.
CHOCOLATE MONKEY
RECIPE / SUNWARRIOR
Serves: 2
237mL chocolate coconut or

almond milk
Chocolate Protein
1 frozen banana
1 tbsp cacao powder
1 tbsp coconut oil
1 tbsp hemp seeds
cup shredded coconut
(optional)
Handful ice
Blend until smooth.
42 | EatWell
Chocolate Monkey
EatWell | 43
SPONSOR RECIPES
ROBINS FOODS
utback Spirit products feature Australian native ingredients that have been
ethically harvested or cultivated in Australias pristine wilderness regions.
Using wild, natural ingredients sourced from the tropical rainforests of Cape
York, the vast arid deserts of Central Australia and the temperate southern or
sub-alpine regions of Victoria, SA and Tasmania, these gluten-free chutneys, sauces,
dressings, herbs and seasonings will brighten every dish.
Mussels in Wild Lime, Chilli, Ginger

& Coconut Milk Broth
MUSSELS IN WILD LIME,

CHILLI, GINGER & COCONUT
MILK BROTH
RECIPE / OUTBACK SPIRIT
Like most Asian-style soups, this is a
nourishing and comforting dish that
looks daunting but is very easy to make.
Serves: 46
1 large onion, finely diced

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

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

OUTBACK TOMATO CHUTNEY
& RED WINE
Everyones favourite winter comfort
food! Adding Outback Tomato Chutney
brings a lovely depth of flavour to a
perennial family favourite.
Serves: 4
Splash olive oil

250g brown onions, chopped into
1cm cubes
250g carrots, chopped into 1cm cubes
4 300g lamb shanks, fat trimmed
10 cloves garlic, chopped
250mL red wine
250g ripe tomatoes, chopped into
1cm cubes
2 leeks, cleaned & sliced

285g Outback Spirit Outback
Tomato Chutney
250mL vegetable stock
10g Outback Spirit Tasmanian Pepper
Salt (adjust to taste)
Ground black pepper, to taste
Sweet potato mash, to serve
Green beans, to serve
In heavy-based pot, add olive oil and
bring to medium heat, then add diced
onion and carrots, stirring continuously
until transparent.
Add lamb shanks and cook until
lightly browned.
Add chopped garlic cloves and
continue stirring a further couple of
minutes to release flavour of garlic.
Add red wine and stir through. Add
chopped tomato and leek. Add Outback
Tomato Chutney and stock, stir through.
Season and place lid on lamb shanks
and place in oven for 23 hours.
Remember to stir every 30 mins so they
cook evenly. Add a little water during
cooking if sauce around the shanks
starts to dry.
When cooked, meat will be beautifully
tender and should fall from the bone. You
should not need a knife. You may cook
longer if required to achieve this.
Serve on sweet potato mash and a
side of green beans.
Tip: This recipe is also perfect for a
slow cooker. Simply sear meat and add
all ingredients to slow cooker, ensuring
even distribution. Also ensure that the
liquid level is sufficient for slow cooker
if needed, add more stock or water,
then set, cook and come home to a
delicious, unctuous lamb shanks dinner.
Lamb Shanks Braised

in Outback Tomato
Chutney & Red Wine
One Pot Bush Tomato

Sausage & Bean
Casserole
Crusty bread, to serve

Green salad, to serve
Cook sausages in oil over medium
heat until skin is browned all over and
cooked through. Remove from pan and
set aside.
In pan, add onion, garlic and bacon
and cook, stirring for 2 mins. Add potato,
capsicum and celery, cook for 5 mins.
Stir in Outback Spirit Bush Tomato
Sauce and stock, stir well and add
parsley, mountain pepper (or mixed
herbs) and beans. Slice sausages
across into 56 pieces, add to pot and
cook for further 15 mins.
Serve while hot with crusty bread
and green salad.
* Outback Spirit Sausages are
exclusive to Coles and 10c from
each sale is contributed to the Coles
Indigenous Food Fund.
ONE POT BUSH TOMATO

SAUSAGE & BEAN CASSEROLE
Prime-quality Australian beef is used
in our sausages and we use natural
casings, of course. Our Outback Spirit
Bush Tomato Sauce really ramps up
these fantastic Australian flavours.
Serves: 4
8 Outback Spirit Beef & Bush

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

OCEAN TROUT WITH
KAKADU PLUM & MANGO
& CORIANDER SALSA
This smart little recipe satisfies all of the
above and you will want to make it again
and again.
Serves: 4
Salsa
Approx 2 tbsp Outback Spirit Kakadu
Plum & Sweet Chilli Sauce
1 medium-sized mango, cut into
small cubes
red capsicum, finely diced
Small piece English cucumber,
Lemon Myrtle Crusted
Ocean Trout with Kakadu Plum
& Mango & Coriander Salsa
finely diced
bunch coriander, finely chopped
34 sprigs mint, finely chopped
Extra chilli, if required
2 tbsp Outback Spirit Lemon Myrtle
(dried herb)
4 pieces ocean trout or salmon,
of similar size & shape
Spray olive oil
Small serve rocket, for each plate
1 avocado, sliced
Outback Spirit Kakadu Plum & Sweet
Chilli Sauce to serve
To make salsa, mix together ingredients.
Spread lemon myrtle on flat plate and
press each side of ocean trout pieces in
myrtle to coat generously.
Place small mound of rocket in centre
of each plate and top with a quarter of
avocado slices.
Spray oil very lightly on surface of
large non-stick frying pan and cook fish
for 23 mins each side. Fish should be
barely cooked in centre.
Place ocean trout on salad bed and
spoon colourful salsa on the top of fish.
Drizzle lightly with the Kakadu Plum and
Sweet Chilli Sauce.
Tip: If you like this recipe but want
to try another option, stir 1 tsp lemon
myrtle through a small tub of natural
yoghurt. Rest lemon myrtle yoghurt in
refrigerator for at least half an hour for
the flavour of lemon myrtle to infuse.
Top ocean trout with this instead of salsa
for a refreshing change.
outbackspirit.com.au
SPONSOR RECIPES
PICS PEANUT BUTTER
ics Peanut Butter uses the best peanuts in the world: hi-oleic runners from
Australia. Freshly roasted and with no added weird stuff, Pics tastes glorious, like
peanut butter should. Enjoy straight off the spoon or try one of these recipes below.
cup maple syrup

1 cup Pics Crunchy Peanut Butter
3 large eggs, room temperature
Coconut Lime
Chicken Burritos
with Pics Sauce
COCONUT LIME CHICKEN

BURRITOS WITH PICS SAUCE
RECIPE / PICS PEANUT BUTTER
Amazing healthy, fresh flavours to rival
those of any traditional burrito. The
accompanying dipping sauce would
work with grilled meats, vegetables
or even grilled haloumi.
Serves: 4
Peanut Sauce
1 cup Pics Smooth Peanut Butter
Juice 1 lime
1 tbsp sriracha
2 tbsp coconut cream
1 tbsp soy sauce
2 tbsp cold water
Chicken Burritos
Juice 34 limes
cup Pics Peanut Oil
400mL coconut milk
3 garlic cloves, minced
tsp ground ginger
1 tsp salt & pepper
4 boneless, skinless chicken thigh
fillets
2 tbsp chopped parsley
1 tbsp chopped coriander
4 flour tortillas
46 | EatWell
Mix all sauce ingredients together in a

bowl until smooth.
Mix lime juice, peanut oil, coconut
milk, garlic, ginger and seasoning in a
large bowl until combined. Submerge
chicken in mix and allow to marinate in
fridge for at least 30 mins.
While chicken is marinating, prepare
rice as per packet instructions.
Mix parsley and coriander through
cooked rice.
Remove chicken from marinade and
grill/panfry for 56 mins each side until
cooked through. Slice and set aside.
To make your burritos, top each
tortilla with a quarter of the rice, a
quarter of the sliced chicken and a good
spoonful of sauce. Roll into burrito and
grill for 34 mins until golden.
Dip and enjoy.
PICS PEANUT BUTTER BISCOTTI

Heres our take on an Italian superstar
biscuit. Low in sugar and perfect for
dunking in your long black.
Serves: 1214
2 cups whole-wheat pastry flour

cup cacao powder
1 tsp baking powder

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

Pinch salt & pepper
100g red cabbage, sliced
1 cup brown rice
4 large silverbeet or rainbow
chard leaves
Peanut Sauce
1 tbsp Pics Smooth Peanut Butter
1 tbsp retained spice mix
Milk or water, to loosen
tsp apple-cider vinegar
PICS EGGPLANT CURRY

PICS HOT BEEF BOWL

Great for a meat-free Monday meal or a

quick and easy curry dinner any night.
Serves: 4
Great alternative to salad in winter

to warm your insides with vegetable
goodness.
Serves: 2
2 tbsp Pics Peanut Oil

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

1 tsp smoked paprika
1 tbsp minced garlic
1 tbsp white pepper
2 tsp chilli powder
2 sirloin steaks, diced
tbsp Pics Crunchy Peanut Butter
1 tbsp Pics Peanut Oil
Hot Salad Bowl
1 large sweet potato, diced
1 tsp Pics Peanut Oil
Pics Hot
Beef Bowl

Blend dry spices, retain 1 tbsp and
sprinkle remainder on plate.
Thread beef onto skewers. If using
wooden skewers, soak for 20 mins
before use to prevent burning.
Loosen Pics Crunchy Peanut Butter
with a little oil and brush it over skewers
to thoroughly coat.
Roll meat skewers on spice plate,
push spices into meat with hands. Place
in fridge to rest.
Place diced sweet potato on lined
tray, add oil, garlic and seasoning and
mix well. Bake for approx. 20 mins.
Cook rice as per package
instructions.
Simmer red cabbage in pan with
splash of vinegar to prevent colour run.
Wilt rainbow chard in a pan of
boiling water.
Place skewers on grill and cook to
your liking.
Whip up sauce by blending all
ingredients, heat in small pan.
Build bowl and dress with sauce and
beef skewers.
picspeanutbutter.com
RECIPES
ENERGY BREAKFASTS
Energy
breakfasts
Breakfast is such an important meal as it provides you energy for the rest of
the day but that doesnt mean it has to be boring if you try dishes like Chai
Crme Brle, Quinoa & Goji Muesli, Oven-baked Peach & Berry Pancake,
a Red Dragon Fruit Bowl, or a Golden Breakfast Smoothie.
APRICOT &
MACADAMIA GRANOLA
RECIPE / LEE HOLMES
Making a big batch of nutritious granola
is one of the best ways to ensure you have
a healthy breakfast treat on hand every
day. No matter how much of a rush youre
in, youll always have the opportunity and
the time to start the day off right with a
banging breakfast that lends you loads of
energy to tackle your to-do list! To serve,

place in your favourite breakfast bowl
and pour in almond milk for a delightful
start to the day that will leave your
tummy singing. The granola also tastes
very charming on its own.
Serves: 4
100g sunflower seeds

50g linseeds
1 tsp ground nutmeg
1 tsp ground cinnamon
2 tsp vanilla bean powder or alcoholfree vanilla extract
cup caramelised ACV (recipe below)
Almond milk, to serve
125g roughly chopped apricots

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

Place all dry ingredients in mixing
bowl. Stir through cinnamon and nutmeg
until well combined. Add vanilla essence
and caramelised ACV and stir to mix.
Place in lined baking dish and bake on
middle shelf of oven for 3040 mins.
Stir after 20 mins and correct flavours
as needed.
Remove and let cool, then place in
sealed container.
CARAMELISED ACV
RECIPE / LEE HOLMES
Makes: cup
1 cup apple cider vinegar

2 tbsp rice-malt syrup or sweetener
of choice
Lees Apricot
& Macadamia Granola
with Caramelised ACV
48 | EatWell
Photography by Lee Holmes
Place on stove and boil down

to half on medium heat.
Remove and let cool.
OAT, MANGO, BANANA

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

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

Bowls are my favourite breakfasts at the
moment and theyre super-easy to make:
the base is always frozen banana and ice
and top it with goodness!
Serves: 4
8 bananas, frozen
4 cups red dragon fruit, frozen
1 cup ice
50 | EatWell
Adams Oat,
Mango, Banana
& Coconut Bowl
Toppings
1 banana, sliced
4 tbsp coconut flakes
8 strawberries, sliced
1 cup granola
Place frozen bananas and red dragon fruit
in high-speed blender and blend until it
resembles soft-serve ice-cream.
Spoon into 4 bowls and scatter with
your favourite toppings.
ROASTED TOMATO, MUSHROOM,

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

4 cups sliced mushrooms
1 garlic clove, finely chopped
Handful parsley, chopped
4 cups baby spinach
1 avocado, sliced
4 slices sourdough, toasted
Heat oven to 200C.

Place tomatoes in oven and bake for
20 mins.
Meanwhile, heat frypan over high
heat, add mushrooms and garlic, saut
until cooked, then add parsley and stir.
Move mushrooms to side of pan, add
spinach and stir until soft and wilted.
Remove tomatoes from oven.
To serve, top each piece of toast with
mushrooms, spinach, avocado and
roasted tomato.
Adams Roasted Tomato, Mushroom,
Spinach & Avocado on Sourdough Toast
Photography by Adam Guthrie
Adams Red
Dragon Fruit Bowl
RECIPES
ENERGY BREAKFAST
Danielles Fig
& Banana Pancakes
GOLDEN BREAKFAST SMOOTHIE

RECIPE / DANIELLE MINNEBO
Turmeric is the spice responsible for
giving this smoothie its beautiful golden
colour. Turmeric contains a powerful
phytochemical called curcumin, which
has strong anti-inflammatory effects.
However, curcumin is best absorbed
by the body when consumed with some
fat, hence the added coconut oil in this
smoothie. Its delicious!
Serves: 1
These
pancakes use a
combination of
almond meal and
coconut flour,
making them
grain-free.
1 small banana
1 mango, cut into cubes
1 cup ice cubes
30g brown rice powder or
whey protein powder
1 tbsp coconut oil
1 cup water
Juice 1 lime
Add all ingredients to blender and blitz
until smooth and golden.
You can either enjoy this straight away
or pop into a recycled bottle to enjoy later.
Danielles Golden
Breakfast Smoothie
Photography by Danielle Minnebo
FIG & BANANA PANCAKES

Who doesnt love pancakes for
breakfast? These pancakes use a
combination of almond meal and coconut
flour, making them grain-free. Theyre
much higher in protein and healthy fats
than traditional pancakes, so theyll keep
you fuller for longer.
Serves: 4
Pancake Mix
110g almond meal
90g tapioca flour
40g coconut palm sugar
55g coconut flour
5g baking powder
2 eggs
400mL almond milk
2 bananas, sliced
8 dried figs, sliced thinly
Raw honey
Combine all dry ingredients in large
bowl. Add eggs and milk and whisk until
well combined.
Heat a little coconut oil in frypan over
medium heat and spoon batter into pan.
Cook for 2 mins and then flip pancake
over and cook for another minute.
Continue this process until you have
used all batter. You should get about 8
pancakes from this batter.
Serve pancakes with fresh banana,
sliced fig and a drizzle of raw honey.
This muesli is
delicious served with
warm stewed stone
fruits and full-fat
Greek yoghurt.
cup coconut oil

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

EGG & KASUNDI
Kasundi is an Indian-style tomato-based
chutney that can be purchased from
most delis or wholefood stores, but you
can also make your own. Its deliciously
spicy, full of flavour and perfect with
eggs. Alternatively, feel free to use any
tomato relish or chutney you fancy.
Serves: 2
Danielles Quinoa
& Goji Muesli
Megs Baked Avocado

with Egg & Kasundi
This muesli is packed full of nutrition

and is the perfect way to start your day.
Makes: approx. 500g
52 | EatWell
1 cup quinoa flakes

cup sesame seeds
cup shredded coconut
cup flaked almonds
1 cup goji berries
cup sunflower seeds

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

1 large avocado
1 tbsp kasundi
2 eggs
2 tbsp fresh coriander
2 slices bread of your choice
for serving
Sea salt & black pepper, to serve
Gone are the days of hard-to-open

packages and spilt snacks! Buderim
Ginger has just introduced new
packaging for its popular snacking
and cooking product: Naked Ginger.
These smooth and velvety ginger

pieces are now available in an
easy-to-open and resealable
stand up 200g pouch.
Available in all major supermarkets

www.buderimginger.com
RECIPES
ENERGY BREAKFAST
CHAI CRME BRLE
RECIPE / LEE HOLMES
Cinnamon is a wonderful ingredient to
manage the uptake of sweetness in the
dish and ensure stable blood sugars
that will keep your moods and energy
levels balanced.
Serves: 4
400mL tin additive-free coconut cream

125mL almond milk
1 tbsp rice-malt syrup
1 chai teabag
cinnamon stick
6 whole cloves
4 cardamom pods, bruised
tsp alcohol-free vanilla extract
1 tsp agar agar
cup coconut sugar
mins, stirring occasionally. Strain, then

return liquid to saucepan, discarding
the solids.
Place agar agar in small bowl and
ladle over a little coconut mixture.
Stir well, then slowly pour back into
saucepan, stirring well until dissolved.
Pour into ramekins and refrigerate for
34 hours or until set.
When ready to serve, cover tops with
even layer of coconut sugar and place
under grill set to high, or use blowtorch,
until caramelised crust appears on top.
Lees Chai Crme Brle
54 | EatWell
Cinnamon manages the

uptake of sweetness from
this gorgeous dish.
Combine coconut cream, almond

milk, rice-malt syrup, teabag, spices
and vanilla in medium saucepan over
medium heat. Bring to simmering point
but dont allow to boil. Simmer for 5
FRUCTOSE
FRIE NDLY
GLUTEN
FREE
DAIRY
FREE
This thickshake
is a great way
to use up your
leftover porridge.
CHOCOLATE THICKSHAKE
I use leftover porridge to make this, but
if you dont have any on hand, soak the
oats in water, preferably overnight or for
as long as you can. Soaking or precooking
the oats means you are making them
more digestible, but also rehydrating
them. Dry oats can be very drying in the
body and over time may cause issues for
sensitive digestive systems. Alternatively,
you can use a quarter of a cup of cashews
in place of the oats and omit the nut butter
from the recipe.
Serves: 2
Serves: 1
cup rolled oats

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

rolled oats, soaked overnight
1 large frozen banana
cup nut milk
avocado
1 tbsp nut butter
1 tbsp cacao
1 tbsp maple syrup
Pinch sea salt
Place all ingredients in blender and
blend until smooth.
OVERNIGHT BANOFFEE
PIE WITH CHIA & OATS
This is my new favourite breakfast!
So delicious, creamy, flavourful and
everything you need to start your day
in a balanced and nourished way.
56 | EatWell
Megs Overnight Banoffee

Pie with Chia & Oats
Place oats and chia seeds in bowl and

add milk and vanilla. Cover and place in
fridge overnight.
Mash of banana and stir through
oat mix.
To make caramel, soak date in hot
water for a few minutes until soft.
Remove date pip and mash with fork
on plate. Mash almond butter and sea
salt into date. Add coconut milk and
mash or stir though to obtain a sticky
caramel consistency.
Top oat/chia mix with caramel, pecans
and remaining banana. Delicious!
Megs Chocolate
Thickshake
OVEN-BAKED PEACH
& BERRY PANCAKE
RECIPE / LEE HOLMES
Serves: 34
In need of inspiration for breakfast? Then

batter up! My fruity, easy-to-make peachykeen baked pancake is bursting with
flavour, thanks to the peach, berries and
lemon zest, and can be whipped up in a
matter of minutes. Added bonus: you dont
have to wait near the stove to flip it. Relax
with a hot cup of tea and a good book while
it bubbles in the oven, then enjoy it warm,
topped with additional berries. These can
also be made in four individual ramekins
for a delicious warm breakfast custard,
and baked for 1520 mins.
1 tbsp ghee, melted, for greasing

cup almond meal
2 tbsp rice-malt syrup, plus extra
to serve
tsp Celtic sea salt
Grated zest 1 lemon
1 tsp alcohol-free vanilla extract
125mL almond or rice milk
1 large peach, sliced
1 cup mixed berries, plus extra to serve
Preheat oven to 200C and grease 25cm

ovenproof frying pan or baking dish
with ghee.
Put almond meal, rice-malt syrup,
salt, egg, lemon zest and vanilla in
medium bowl and whisk to combine.
Gradually pour in milk, whisking until
smooth. Place peach and berries in
prepared pan and pour batter over top.
Bake for 2025 mins or until puffed
and golden. To serve, slice into wedges
and top with extra rice-malt syrup
and berries.
This pancake dish is

made in minutes and
with no flipping: you
just pop it in the oven.
Lees Ovenbaked Peach &

Berry Pancake
EatWell | 57
SPONSOR RECIPES
AMAZONIA
mazonias team of nutrition and health experts have created the Immunity Plan to
naturally support and strengthen your bodys immune system. These recipes feature
the Raw Prebiotic Vitamin C and Raw Immune, which are keystones of the program. The
full e-book is available as a free download on the Amazonia website given below.
ORANGE IMMUNITY JUICE

RECIPE / AMAZONIA
ORANGE COCONUT SMOOTHIE

RECIPE / AMAZONIA
PAPAYA THICK SHAKE

RECIPE / AMAZONIA
Serves: 1
Serves: 1
Serves: 1
2 oranges, skin removed

100mL water
tsp grated ginger
1 serve Amazonia Raw
Immune Powder
Flesh 1 young coconut

150mL coconut water
1 orange, skin removed
12 serves Amazonia Raw
Immune Powder
250mL coconut water

1 small orange, skin removed & chopped
1 cup frozen papaya
avocado
1 serve Amazonia Raw Vitamin C Powder
Combine ingredients in high-speed

blender until smooth.

Combine ingredients in blender. Serve

immediately and enjoy!
Tip: One of these juices a day will

certainly keep the doctor away.
Tip: Add our Raw Vitamin C to the

mix as well for extra immune support.
Tip: Full of enzymes and collagen

boosting vitamin C for radiant skin.
Orange Immunity Juice
58 | EatWell
Orange Coconut Smoothie
Papaya Thick Shake
GREEN SUNSHINE SMOOTHIE

RECIPE / AMAZONIA
MANGO IMMUNITY SMOOTHIE

RECIPE / AMAZONIA
Serves: 1
Serves: 1
SOOTHING VITAMIN
C GINGER TONIC
RECIPE / AMAZONIA
Serves: 1
250mL coconut water

1 frozen banana
2 handfuls fresh leafy greens
12 kiwifruit
Vitamin C Powder
200mL coconut milk

mango
frozen banana
Vitamin C Powder
Juice 1 lime
1 tbsp hemp seeds
250mL water
12 tsp grated or sliced ginger
Vitamin C Powder

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

smooth. Serve immediately and enjoy!
Boil water with ginger. Let cool a

little until warm, then add in the Raw
Vitamin C Powder.
Stir well.
Tip: Ultra-hydrating and rich in

vitamin C to assist in times of illness.
Tip: Tastes so good you can serve

this as dessert.
Tip: Great for when youre getting a

sore throat.
Green Sunshine
Smoothie
VITAMIN C ACAI BOWL

RECIPE / AMAZONIA
Mango Immunity
Smoothie
Soothing Vitamin C
Ginger Tonic
Vitamin C Acai Bowl
Serves: 1
2 packs Amazonia Acai Pure

150mL orange juice
1 frozen banana
Vitamin C Powder
Sliced persimmon, mandarin
segments, shredded coconut
or spiced granola, to serve
Combine ingredients except last in
high-speed blender and blend until
thick and smooth.
Top with goodies and enjoy with
a spoon.
amazonia.com.au
EatWell | 59
SPONSOR RECIPES
MORLIFE
orlife Quinoa Risottos are made for busy people who take nutrition
seriously. Its not easy to prepare nutritious gluten-free meals when time
poor. However, its now easier than ever! They are high in fibre and contain
essential minerals, vitamins, fatty acids and omega-3s. Available in Spiced
Pumpkin, Mediterranean Tomato and Herb, and Oriental Ginger and Teriyaki flavours.
Salted Caramel
Milkshake
INCA BERRY JAM

RECIPE / MORLIFE
This tangy Inca berry jam is loaded with
antioxidants, vitamins and minerals
and has significantly less sugar than
commercial fruit spreads.
Makes: 1 large jar
150g Morlife Inca (Golden) Berries

3 peaches, cored, peeled
& chopped
4 tbsp Morlife Chia Seeds
tsp cinnamon
2 tbsp honey
Cover Inca berries with boiling water
and let soak for 15 mins or until plump.
Reserve soaking liquid.
Place chopped peach, soaked Inca
berries and reserved water in pan and
add 2 cups water, bring to the boil, then
simmer for an hour or until thickened.
If mix starts to dry up, add more water.
Use blender to process until smooth.
Add chia seeds, cinnamon and
honey, stir, pour into jar and close lid
while still hot. Once cool, refrigerate.
Tip: Closing lid while hot will seal
and slightly preserve jam. Consume
within two weeks.
SALTED CARAMEL
MILKSHAKE
RECIPE / MORLIFE
A vegan salted caramel milkshake
with the goodness of dates and
lucuma powder.
Serves: 1
60 | EatWell
1 cup almond milk

1 tbsp Morlife Lucuma Powder
4 medjool dates
1 tsp of sea salt
Blend all ingredients in high-speed
Pour into glass and sprinkle with
cinnamon and cacao nibs.
Quinoa Stuffed
Turkey Roast
Alkalising Dukka
QUINOA STUFFED
TURKEY ROAST
RECIPE / MORLIFE
3 tbsp olive oil

Salt & pepper
A twist on your traditional turkey roast.

Serves: 68
Cranberry Sauce
1 cup apple-cider vinegar
6 black peppercorns
2 whole cloves
300g Morlife Dried Cranberries
2 tsp orange zest
3 tbsp honey
Stuffing
onion, chopped
1 tbsp olive oil
2 tbsp dried rosemary
cup capsicum, diced
1 packet Morlife Mediterranean
Tomato and Herb Quinoa
Risotto, cooked
cup pine nuts
1 cup spinach, roughly chopped
100g ricotta or cottage cheese
Turkey
3 large turkey breasts
1 tsp brown sugar
1 tsp butter
Inca Berry Jam
ALKALISING DUKKA
RECIPE / MORLIFE
Serves: 8 as a snack
To make stuffing, saut onion in pan

with olive oil until transparent but
not brown, then add rosemary,
capsicum, pre-cooked Quinoa Risotto
and pine nuts.
Set aside to cool to room
temperature, then stir through
chopped spinach and ricotta or
cottage cheese.
Preheat oven to 180C. Place
turkey breast between 2 sheets
greaseproof paper and pound with
meat mallet until 6mm thick.
Spread thin layer of stuffing over
breast, but not too close to edges.
Tightly roll lengthwise and tie with
kitchen string.
Dissolve sugar in warmed butter
and add oil. Brush over whole turkey
roast. Sprinkle with salt and pepper
and bake in oven for about 30 mins.
To make cranberry sauce, combine
cup water with apple-cider vinegar.
Tie up peppercorns and cloves
in kitchen cloth/small bag, add to
saucepan and bring to a boil. Add
cranberries, orange zest and honey.
Allow sauce to thicken, then
remove cloves and peppercorns.
Serve with cranberry sauce and
vegetables or salad of choice.
Dukka
2 tbsp coriander seeds
2 tbsp cumin seeds
cup millet
cup sesame seeds
cup almonds, chopped
cup Morlife Chia Seeds
1 tsp flaked sea salt
1 tsp pepper
1 tsp Morlife Alkalising
Greens pH 7.3
Dipping oil
cup avocado oil
1 tbsp Morlife Flaxseed Oil
In dry skillet, lightly toast coriander
seeds just until fragrant and
immediately transfer to spice mill
and allow to cool.
In same skillet, toast cumin seeds
just until fragrant and transfer to
spice mill. Allow to cool. When spices
have cooled, grind and add to bowl.
Toast millet and sesame seeds in
same skillet until golden-brown.
Be careful not to overcook. Once
cooled, add to ground seeds.
Toast almonds in same skillet until
lightly browned, allow to cool then add
to bowl.
Add all remaining ingredients to
same bowl, mix and enjoy immediately
or store in fridge for later.
morlife.com
EatWell | 61
SPONSOR RECIPES
BUDERIM GINGER
one are the days of hard-to-open packages and spilt snacks! Buderim
Ginger has just introduced new packaging for its popular snacking and
cooking product: Naked Ginger. These smooth and velvety ginger pieces are
now available in an easy-to-open and resealable stand-up 200g pouch.
Ginger Marmalade
Pudding
GINGER MARMALADE PUDDING

RECIPE / BUDERIM GINGER
Serves: 68
1 cup Buderim Ginger Marmalade

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

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

Serves: 4
1 onion, peeled & quartered

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

INDIAN-STYLE PILAU RICE

Serves: 46
Serves: 46
1 tbsp coconut oil

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

1 tbsp coconut oil
1 onion, finely sliced
1 carrot, finely diced
1 tsp curry powder
1 cup frozen peas
cup Buderim Naked Ginger,
finely chopped
4 hard-boiled eggs,
quartered
cup roasted flaked almonds
or cashew nuts
Heat oil in medium saucepan over a

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

(we used rice cooker method).
Heat oil in a large frypan or wok.
Add onion and carrot and cook for
23 mins or until softened. Stir in
spices and frozen peas and cook for
a further 2 mins, stirring continually.
Mix in cooked rice and Buderim
Naked Ginger until well combined.
Serve pilau rice topped with
quartered eggs and nuts.
Tip: Add a tin of your favourite
legumes, like drained lentils
or chickpeas, when adding the Buderim
Naked Ginger.
buderimginger.com
Indian-Style Pilau Rice
RECIPES
MEXICAN STYLE
Mexican style
Mexican cuisine is based on corn, beans and chilli but
it also has a huge variety as can be sampled with dishes
like Mushroom & Capsicum Fajitas, Potato Nachos, Chilli
Chocolate, Lime Chicken Tortillas, and Horchata.
VEGAN NACHOS
My kids and their friends love this dish
and request it for dinner at least once
a week. Its one of those quick and easy
staple recipes to have in your repertoire.
Serves: 4
1 onion, diced
2 garlic cloves, chopped
1 red capsicum, sliced
1 small red chilli, sliced
64 | EatWell
1 tbsp ground cumin

1 tbsp ground coriander
6 tomatoes, pureed in blender
2 400g tinned kidney beans,
drained & rinsed
Salt, to taste
1 large pkt corn chips
1 iceberg lettuce, shredded
2 avocados, flesh mashed
Handful fresh coriander,
leaves picked
Juice 1 lime
Salt & pepper, to taste
Heat frying pan over high heat and saut

onion, garlic and capsicum for a few
minutes. Add chilli, cumin and ground
coriander and stir. Add pureed tomato
and kidney beans. Add salt to taste,
reduce heat and simmer for 10 mins.
Gently mash bean mix with potato
masher to thicken.
To serve, place corn chips in bowl
and top with lettuce, bean mixture,
mashed avocado, coriander leaves, lime
juice and salt and pepper.
Photography by Greg Twemlow
Adams Vegan Nachos
Duru Bulgur is delicious, easy to cook and healthy

Duru Bulgur is made from 100% hard durum wheat that is steamed, dried and ground into grains in a special stone mill.
Duru Bulgur is versatile and can be used as an alternative to pasta, rice & couscous in your favourite recipes for soups, salads,
pilaff & stews or as a side dish.
Bulgur is low GI
Bulgur has a GI of around 48*. The Glycaemic Index (GI) measures the effect of afood on blood sugar.
As bulgur is a low glycemic index food the body secretes less insulin and the blood sugar level rises slowly.
*Source: Seil Kenar, Tarihinden Tarifine Bulgur, Doan Egmont Publishing A.S., pp. 58-59 ISBN 978-605-09-0867-1.
*Duru Bulgur is available in both white and brown varieties in a range of sizes.
For stockists or to become a stockist, please call Basfoods on (03) 9381 1444 or visit www.durubulgur.com.au
BEAN & RICE BURRITOS

When you make these be sure to make
extra bean mixture. Its excellent to
have as leftovers in wraps loaded
with lots of leafy greens and salad
vegetables, along with some chilli
sauce, for lunch the next day.
Serves: 4
Adams Mushroom
& Capsicum Fajitas
MUSHROOM
& CAPSICUM FAJITAS
Fajitas are great for when friends come
over or when sharing food with the family
at the table. Traditionally, they are made
with thin strips of beef, but for a vegan
version use vegetables like zucchini,
eggplant or pumpkin.
Serves: 4
red onion, finely sliced

1 red capsicum, thinly sliced
10 large mushrooms, thinly sliced
Salt & pepper
8 corn tortillas
Salsa
red onion, finely diced
1 garlic clove, minced
4 tomatoes, roughly chopped
Handful fresh coriander stems
& leaves, chopped
Pinch salt
Guacamole
2 avocados
4 tomatoes, roughly chopped
1 garlic clove, minced
Juice 2 small limes
Pinch salt
1 tsp red chilli flakes
66 | EatWell
Bean Mix
6 tomatoes, pureed in blender
2 400g tinned kidney beans,
drained & rinsed
3 cloves garlic, minced
2 tbsp tomato paste
Adams Bean
& Rice Burritos
1 tbsp ground cumin

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

have as leftovers in wraps
loaded with leafy greens for
lunch the next day.
Photography by Carol Da Riva & Adam Guthrie
Heat frying pan, add onion, garlic and

capsicum and saut for 2 mins. Add 1
tbsp of water and cook until evaporated.
Then add mushroom, salt and pepper
and saut for 2 mins. Set aside.
To make salsa, place all ingredients
in bowl and mix well.
To make guacamole, mash flesh
of avocados in bowl and add tomato,
garlic, lime juice, salt and chilli flakes.
Mix well.
Place spoonful of each on tortilla,
wrap and enjoy.
RECIPES
MEXICAN STYLE
Danielles
Potato Nachos
QUICK CHILLI CHICKEN

This is the perfect weekday meal with
all the right Mexican flavours. Its superfast to put together and will soon become
one of your favourites. I like to serve this
with some cooked quinoa and steamed
vegetables. You can adjust the amount
of chilli according to your taste: tsp
creates a mild amount of heat.
Serves: 4
2 free-range chicken breasts

tsp sea salt
2 tsp ground cumin
tsp chilli powder
1 tbsp olive oil
1 cup chicken stock
2 tbsp raw honey
2 tbsp white wine vinegar
3 tbsp tomato paste
cup chopped fresh coriander
cup flaked almonds
Sliced potatoes make a tasty change

from corn chips in this dish.
POTATO NACHOS
Photography by Danielle Minnebo
You can still enjoy foods like nachos

when youre eating healthy. I like
to bulk it out with lots of yummy
vegetables and use roasted sliced
potatoes as a healthier alternative
to corn chips.
Serves: 4
45 large potatoes, cut into thick slices

Olive oil
Sea salt
1 red capsicum, finely diced
1 red onion, finely diced
2 zucchinis, cut into small cubes
1 celery stalk, finely diced
Large handful kale
500g grass-fed beef mince
2 tsp cumin powder
1 tsp chilli powder
1 tsp sea salt
4 tbsp tomato paste

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

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

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

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

If youve never had chilli chocolate
before, it may sound like an odd
combination. However, it is definitely
worth trying, plus its a lot of fun
making your own chocolate.
Serves: 8
180g cacao butter

180g cacao powder
1 tsp vanilla bean powder
tsp cayenne pepper
Raw honey, to taste
Goji berries, to decorate
68 | EatWell
Lisas Spicy
Mexican Baked
Beans
Melt cacao butter in saucepan over low

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

chocolate with proportions
of cacao, raw honey and
other ingredients to your
own taste.
Lisas Mexican Lime

Chicken Tortillas with
Guacamole
Chicken is a great source of protein,

which the body needs to build and repair
muscles. Chicken also contains the
amino acid tryptophan, which is needed
to produce serotonin and melatonin.
These two neurotransmitters exert a
calming effect on the body and help
regulate sleep. Choose organic chicken
when you can as theyre fed organic,
pesticide-free feed and have not been
given antibiotics. Avocados are full of
powerful anti-inflammatory nutrients,
beta-carotene and vitamins C and E.
Serves: 4
70 | EatWell
Guacamole
1 punnet cherry tomatoes, halved
1 small onion, finely chopped
long red chilli, deseeded
& finely sliced
Handful fresh coriander leaves,
roughly chopped
2 ripe avocadoes, diced
Juice 2 limes
Zest & juice 1 lime
tsp ground coriander
tsp sweet paprika
tsp chilli flakes
Pinch sea salt
2 organic chicken breasts
Green leaves
4 wholemeal tortillas
Sour cream or Greek yoghurt, to serve
To make guacamole, gently toss tomato,
onion, chilli, coriander and avocado with
lime juice and place in bowl and set aside.
Mix lime zest and juice, olive oil,
coriander, paprika, chilli and sea salt in
small bowl.
Cover chicken breasts in this mix.
In frying pan on medium heat, cook
chicken breasts in a little olive oil.
Slice chicken into strips and place
on serving plate with guacamole, green
leaves and warm tortillas. Top with sour
cream or yoghurt.
MEXICAN LIME CHICKEN

TORTILLAS WITH GUACAMOLE
RECIPE / LISA GUY
Choose organic
chicken when you
can as they are fed
pesticide-free feed
and have not been
given antibiotics.
RECIPES
MEXICAN STYLE
Lisas Mexican
Spice Mix
HOT CHOCOLATE
MEXICAN STYLE
This is an insanely rich version of a hot
chocolate and not for the faint-hearted.
It also makes a delicious popsicle if
you need more of an icy delight.
Serves: 23
1 cup almond milk or milk of choice

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

RECIPE / LISA GUY
Photography by Meg Thompson & Lisa Guy
Cinnamon has been found to help

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

2 tbsp sweet paprika
1 tsp dried garlic flakes
1 tsp chilli flakes
2 tsp dried oregano
tsp cinnamon powder
Pinch salt & pepper
Place cumin seeds in small frying
pan and toast.
Grind cumin seeds in mortar and pestle,

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

Mexican Style
Place all ingredients except coconut

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

makes a delicious popsicle if
you need more of an icy delight.
RECIPES
MEXICAN STYLE
Megs Horchata
HORCHATA
Traditionally from Latin America,
horchata is a sweet rice drink made
from rice and sweetened with sugar
or condensed milk. I thought Id try a
better-for-blood-sugar version using
brown rice, the addition of cashews, and
sweetened with rice-malt syrup.
Makes: approx. 4 cups
72 | EatWell
cup uncooked brown rice

cup cashews
2 cups water, for soaking
4 cups water
cup coconut cream
tsp ground cinnamon
tsp vanilla
2 tbsp rice-malt syrup
1 date, pitted
1 tsp coconut oil
Ice, to serve
Extra ground cinnamon, to serve
Add rice and cashews to bowl and cover

with hot but not boiling water. Leave to
stand for 34 hours, or overnight. Drain
and rinse well.
Add rice and cashews to blender with
all other ingredients and blend for a
minute or so until smooth.
Strain mixture through fine
cheesecloth or nut-milk bag.
Serve over ice with extra cinnamon,
as desired.
Try this healthy version

of a sweet rice drink
made with the addition of
cashews and sweetened
with rice-malt syrup.
RECIPES
MEXICAN STYLE
Megs Mixed Bean
Enchiladas
MIXED BEAN ENCHILADAS

A delicious take on a traditional favourite,
these enchiladas are great served with a
crunchy green salad or with some brown
rice or quinoa on the side. I find them to
be a family-friendly meal.
Serves: 23
1 tbsp ghee, oil or butter

1 tsp ground cumin
tsp dried oregano
1 small carrot, diced
1 small zucchini, diced
1 cup cooked kidney beans, or 400g tin,
drained & rinsed
1 cup cooked black beans, or 400g tin,
drained & rinsed
74 | EatWell
2 cloves garlic
1 cups passata or chopped tomatoes
tsp sea salt
Tamari, if needed
6 corn tortillas
cup grated cheese of choice,
tasty, feta or mozzarella
Fresh coriander, lime & yoghurt,
to serve
Place ghee in medium saucepan over
medium heat and add cumin, coriander,
paprika and oregano. Cook for a minute
until fragrant, stirring constantly.
Add carrot and zucchini and cook for
another minute.
Add beans and cook mixture for about
10 mins until vegies are soft. If mix is
getting dry, add a little water or tomato.
In separate saucepan, saut onion in
a little oil until soft.
Add garlic and cook for 1 min.

Add tomato and salt and taste,
adding a little tamari if needed.
Cook mix for 510 mins, until sauce
is slightly reduced.
Spoon about cup of bean mix into
tortillas. Depending on type of tortillas,
they may need to be gently warmed on
a hot frypan first to prevent them from
splitting when you roll them up.
Roll up bean mix and place rolled
tortilla into lined oven-safe dish. You
want them to fit snugly in dish, so
choose one no bigger than around
20cm 30cm. Continue with the rest
of the tortillas.
Pour over the tomato mixture and
sprinkle over cheese.
Place in preheated oven and cook
for 2025 mins.
Serve topped with coriander, lime
juice and a dollop of yoghurt, if desired.
Serve these
enchiladas with
a crunchy green
salad or some
brown rice.
A special offer
worth every scent!
6-issue subscription to WellBeing
magazine RRP $72
+ BONUS 120ml Salt&Pepper

SENSES diffuser RRP $19.95
FOR ONLY $55
Australias leading natural health & living magazine
ITS ALL IN
YOUR HEAD
SPECIAL REPORT
Sleeping
soundly
GET-HAPPY
TIPS
FROM BHUTAN
FACE YOUR FEARS WITH
upside down
FAST DISHES
TO NOURISH
YOUR FAMILY
THE POWER OF
Issue 162 AUS $12 00*
NZ $12 00
T)
OUR EXPERTS ON
INTERMITTENT FASTING
MAINTAINING A HEALTHY WEIGHT
EATING LESS TO LIVE LONGER
SUPPLEMENTS FOR SATIETY
CAN WE SAVE
OUR BEES?
UNCOVERING DENALI | ATHERTON TABLELANDS | SAVING THE TASSIE DEVIL
Of the five senses, perhaps scent is the most evocative.

It can relax, it can arouse, and if its a scent for
ourselves or our homes, it is deeply personal. Surround
yourself with perfume that suits your personality from
the S&P Senses range. All are beautifully gift boxed.
www.saltandpepper.com.au
Call 1300 303 414 or visit universalshop.com.au to take up this offer today.
Offer Code: EWWB06 Expiry Date: 14th July, 2016
SPONSOR RECIPES
LEDA NUTRITION
eda makes entertaining a pure pleasure with our Minton and Choculence
crme filled biscuits smothered in our very own dairy-free real chocolate.
Enjoy a Minton, an elegant smooth mint crme filling topped on a
chocolate biscuit or our Choculence, a sandwich style biscuit filled with
a luxurious chocolate crme. These delicious products are created using premium
quality ingredients without the use of palm oil or added preservatives.
Cherry & Coconut Slice
CHERRY & COCONUT SLICE

RECIPE / LEDA NUTRITION
Makes: approx. 25 pieces
Base
275g Leda Arrowroot Biscuits
cup melted coconut oil
Filling
1 cup raw cashews (soaked
for minimum 2 hours)
cup goji berries, ground to small
powder-like consistency
1 cup fresh or frozen cherries
1 cup shredded coconut
76 | EatWell
cup coconut cream

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

combine. Be sure not to over-process
to maintain texture. Transfer mixture to
mixing bowl.
Add coconut cream and coconut oil
and stir until well combined.
Top biscuit base, level mixture
and place in freezer for 34 hours or
overnight.
Once frozen, remove from the pan.
Decorate with melted dark chocolate
and return to freezer.
Cut into squares with a sharp knife
and serve. This slice will not completely
freeze and it is perfect to eat straight
from the freezer.
70% dark chocolate

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

Serves: 2
80g Leda Minton Biscuits, chilled

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

set aside.
Place all remaining ingredients in
food processor or blender and blend
until smooth and creamy.
Fold three-quarters of crushed
biscuits through mixture and spoon
into individual serving bowls.
Refrigerate until ready to serve.
Sprinkle top with remaining biscuit
crumbs and serve.
CHOCULENCE BROWNIE
Makes: approx. 20 pieces
RECIPES
SNACKS FOR YOUR DAY
Snacks
for your day
If you are working, or at school, or just busy it is not

always easy to eat full meals. You will look for snacks
but that doesnt mean you have to miss out on taste
or nutrition. Try these snacks to sustain your day;
coconut bark with rosewater, pistachios & raspberries,
nut butter biscuits, turmeric and apricot Maca balls,
nutty seed clusters, or creamy cashew yoghurt.
COCONUT BARK WITH ROSEWATER,

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

750mL filtered water
3 large unsprayed roses, petals only,
white bases removed
tsp lime juice
Prepare rosewater the day before. In heavy-based

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

Rosewater, Pistachios
& Raspberries
55g coconut butter

400mL tin additive-free coconut cream
2 tbsp rosewater (optional), can be purchased
or recipe above
Pinch Celtic sea salt
Handful raspberries
Handful pistachio kernels,
roughly chopped
Be inspired, empowered and informed with

WellBeing magazine, Australias leading
natural health and living publication.
Missed an issue?
WellBeing #147
WellBeing #148
WellBeing #149
WellBeing #150
WellBeing #151
WellBeing #152
WellBeing #153
WellBeing #154
WellBeing #155
WellBeing #156
WellBeing #157
WellBeing #158
Back issues are available

at universalshop.com.au/back-issue-magazines
Adams Mushroom, Walnut

& Thyme Pt on Sourdough
Its always a good idea to have a couple of

pt-style dips in the fridge. Its easy to
make snacks fast with the dip and some
vegetable sticks or to use as a spread on
toast or crackers.
Serves: 4
1 cup walnuts
1 onion, sliced
3 garlic cloves, sliced
1 cup mushrooms, finely diced
1 tbsp mirin
4 sprigs fresh thyme leaves
1 cups cooked Puy lentils
Handful fresh parsley, plus extra
to serve
4 tbsp miso
4 cherry tomatoes, thinly sliced
1 loaf sourdough, sliced & toasted
Heat pan over high heat and toast
walnuts for a couple of minutes, then
remove from pan. Add onion and garlic
and saut until soft. Add mushroom and
mirin and stir well.
Using blender or food processor, add
toasted walnuts, thyme leaves, cooked
lentils, parsley, mushroom mix, miso and
process to a smooth paste.
Place pureed pt into bowl, add salt
and pepper to taste and mix well.
80 | EatWell
To serve, spread pt on toasted

sourdough and top with cherry tomato
slices and a parsley leaf.
Tip: The pt will keep for up to 4 days in
the fridge.
SPINACH & TOFU TRIANGLES

Spanakopita is a Greek snack
traditionally made with feta. Here, I have
replaced the feta with tofu and some
nutritional yeast to give a cheesy flavour.
Serves: 4
700g firm regular tofu, crumbled

2 cups spinach, shredded
onion, finely chopped
2 cloves garlic, finely chopped
tsp ground nutmeg
Zest lemon
Adams Spinach
& Tofu Triangles

9 full-sized sheets filo pastry, thawed
cup water
1 tbsp sesame seeds
Place tofu in food processor and blend
until smooth. Mix tofu, spinach, onion,
garlic, nutmeg, lemon zest, salt and
pepper in bowl and stir well.
Lay a sheet of thawed filo pastry and
brush lightly with water. Add another 2
sheets, brushing each with water. Cut
filo sheet into 3 equal lengths and add
2 tbsp of tofu mixture and wrap to form
triangles. Continue until mixture is used.
Place pastry triangles on baking
tray lined with baking paper and brush
with water. Sprinkle with sesame seeds
and place in oven for 2025 mins until
golden-brown.
Photography by Adam Guthrie & Greg Twemlow
MUSHROOM, WALNUT & THYME

PT ON SOURDOUGH
RECIPES
SNACKS FOR YOUR DAY
Lees Nut
Butter Biscuits
GREEN SMOOTHIE
Green smoothies are great as a
snack, especially for those who are
not consuming a lot of dark leafy
green vegetables each day. However,
I recommend you only have green
smoothies as an occasional snack and
encourage you to chew your fruit and
vegetables. Why? Taking too much fruit
and vegetables as liquids instead of
solids can significantly spike your blood
sugar levels. But, hey, smoothies are
better than a can of soft drink!
Serves: 4
2 apples, cores removed

& chopped
Handful green leafy vegetables
such as spinach, kale or chard
Handful fresh parsley
Handful fresh mint
2 sticks celery
2 tsp fresh ginger
Juice 2 lemons
4 dates, seeds removed
2 bananas
puree. Add water if you like it thinner.
Just add water to this

lush green smoothie if
you like it a bit thinner.
Photography by Adam Guthrie & Kate Duncan
NUT BUTTER BISCUITS

RECIPE / LEE HOLMES
These biscuits are much healthier
than the packaged ones you find in a
supermarket. You can cut these into
any shape you like. My favourite shape
is stars and if you dont have a cookie
cutter, just use a knife to cut out squares
or circles (an upside-down glass is good
for this).
Makes: 36 biscuits, depending on size
1 large egg
cup coconut sugar
1 tsp bicarb soda (baking soda)
tsp alcohol-free vanilla extract
1 cup nut butter
Gluten-free plain (all-purpose) flour,
for dusting
Preheat oven to 175C and line two

baking trays with baking paper.
Beat egg, coconut sugar, bicarb soda
and vanilla using electric mixer. Add nut
butter and beat to combine. Keep beating
until mixture thickens to dough-like
consistency.
On floured bench, roll out mixture to
4mm thickness and use star cutter to cut
out shapes.
Place on prepared baking trays and
bake for 10 mins or until just set.
Cool on trays for 510 mins, then
transfer to wire rack to cool completely.
Adams Green
Smoothie
Be sure to crush your

garlic as it activates
the allicin that boosts
immunity and has
antibiotic effects.
Lisas Kale &
Macadamia Pesto Dip
Kale is a super brassica vegetable

that contains high levels of sulfur
compounds essential for liver
detoxification of carcinogens. Garlic
contains an immune-boosting
compound called allicin that helps
fight colds and flu and other infections.
To activate allicin, make sure you
crush your garlic. Macadamia nuts are
82 | EatWell
a great source of heart-healthy monounsaturated fats and contain plenty of

protein to provide amino acids to build
and repair the body.
Makes: approx. 1 cup
2 cups kale, stalks removed

1 cup fresh basil leaves
cup raw macadamia nuts
1 clove garlic, minced
cup cold-pressed olive oil
cup grated parmesan

Juice & zest 1 small lemon
Pinch sea salt
Lightly steam kale for a couple of
minutes until it starts to soften.
Place all ingredients in food
processor and blend until well
combined. If you like a more rusticlooking dip, dont blend for as long.
Serve with wholegrain crackers or
crusty bread.
KALE & MACADAMIA

PESTO DIP
RECIPE / LISA GUY
RECIPES
SNACKS FOR YOUR DAY
Turmeric is well known for its powerful
antioxidant and anti-inflammatory
properties. The active compound in
turmeric, curcumin, has been found
to help reduce the risk of cancer
and dementia, and can enhance liver
health.
Makes: 1012 balls
Lisas Baba
Ghanoush
BABA GHANOUSH
RECIPE / LISA GUY
Eggplants are a great source of dietary
fibre required for boosting digestive
health and reducing the risk of bowel
cancer and constipation. Their lovely
purple skins indicate the presence of
antioxidants that help prevent oxidative
damage in the body. Tahini is a wonderful
source of calcium, which is important
for supporting the growth of strong,
healthy bones and to reduce the risk of
osteoporosis.
TURMERIC & APRICOT

MACA BALLS
RECIPE / LISA GUY
Maca is a root vegetable native to Peru
thats considered an adaptogen, as it
works wonders for enhancing energy
levels and helping you cope with the
stressful demands of day-to-day
life. Maca contains high levels of B
vitamins and magnesium, which are
essential for producing energy and
helping the body cope with stress.
1 large eggplant
2 heaped tbsp tahini
Juice lemon
1 clove garlic
Pinch ground cumin
Pinch chilli powder
Pinch sea salt
Handful fresh parsley
Cold-pressed olive oil, to garnish
Paprika, to garnish
Place eggplant on baking tray and
pierce some holes in it with a fork and
place in oven for 45 mins.
Allow eggplant to cool and cut into
quarters.
Place eggplant, tahini, lemon juice,
garlic, cumin, chilli powder, salt and
parsley in food processor and blend until
well combined.
Place dip in bowl and drizzle with a
little olive oil and sprinkle with paprika.
Serve with toasted flat bread,
crackers or vegie sticks.
cup medjool dates

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

anti-inflammatory
turmeric with energy
boosting Maca.
Lisas Turmeric &

Apricot Maca Balls
Megs Spiced Nut & Real

Chocolate Spread
A delicious, protein- and healthy-fatfuelled spread. Its not overly sweet,

which is how I like it. Jazz up your
breakfast or smoothies, drizzle over
banana toast, or add to fruit salad.
1 cup almonds, lightly roasted

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

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

2 tbsp maple syrup
Good pinch sea salt
Place nuts/seeds in bowl, add maple

syrup and salt and stir to combine.
Spread mix over lined baking tray
but keep mix firmly packed together.
Bake for about 10 mins at 180C.
Remove and allow to cool.
Break into clusters and enjoy!
They will become less crunchy over
time, but just as delicious.
Megs Nutty
Seed Clusters
SPICED NUT & REAL

CHOCOLATE SPREAD
RECIPES
SNACKS FOR YOUR DAY
CREAMY CASHEW YOGHURT
Im calling this yoghurt, but its a
cheats yoghurt as I have added the
probiotics as a powder. You could also
call it a cashew cream. This is a very
versatile recipe. You could use different
nuts or adjust the thickness by adding
more or less liquid.
Makes: 1 generous cup
1 cup raw, unsalted cashews, soaked for

at least 4 hours or overnight
cup water
cup coconut milk
2 tbsp plus 1 tsp lemon juice
2 tsp psyllium husks (or 2 tsp soaked
chia seeds)
tsp vanilla extract
tbsp maple syrup
23 tsp probiotics, or 23 probiotic
capsules pulled apart (optional but
recommended)
Drain and rinse cashews well.

Add all ingredients to blender and
blend until smooth. You may have to
stop and scrape down sides a couple
of times.
Transfer to airtight jar and keep
in refrigerator.
This recipe makes a very generous
cup of creamy, delicious cashew
yoghurt, or more if you add extra
liquid to thin it out.
Megs Creamy
Cashew Yoghurt
This is a cheats
yoghurt because it is
really a cashew cream
with probiotics added.
SPONSOR RECIPES
NORBU
ou dont have to sacrifice the foods you love in the pursuit of health. With
Norbu, skipping sugar couldnt be easier! Made from monk fruit and other
fruit nectars, Norbu tastes amazing and has virtually no calories. Norbu is
your sweet secret to wellness.
Sugar-free Whole Beet

Chocolate Brownies
SUGAR-FREE WHOLE BEET

CHOCOLATE BROWNIES
RECIPE / A CLEAN BAKE
Makes: 9
cup beetroot, soft steamed

& roughly chopped
2 eggs
1 tbsp Norbu
cup coconut oil, melted & cooled
but still liquid
tsp vanilla extract
cup cocoa powder
86 | EatWell
cup almond flour

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

baking dish.
If using chocolate chips, sprinkle
across top of batter before baking, or
save to melt and decorate with.
Bake for 3540 mins or until tester
comes out clean.
Allow to cool completely in pan
before cutting.
Store in airtight container at room
temperature for up to 3 days, or in
freezer for up to 3 months.
Raw Chocolate
Peanut Butter
Protein Truffles
RAW CHOCOLATE PEANUT

BUTTER PROTEIN TRUFFLES
RECIPE / A CLEAN BAKE
CHUNKY CHOCOLATE
CHIP COOKIES
RECIPE / NORBU
Makes: 11
Makes: 12
3 tbsp natural peanut butter

cup unflavoured protein
powder such as hemp
3 tbsp cocoa powder
1 tbsp Norbu
23 tbsp water
1 cup chickpeas, drained & rinsed

Pinch salt
Pinch baking soda
3 tbsp natural peanut butter
2 tsp Norbu
2 tbsp milk
Chocolate chips, sugar-free if available
In small bowl mix together all but water.

Add water, 1 tbsp at a time, just until
dough comes together. You may need
more or less depending on how oily
peanut butter is.
Scoop into heaping tbsp portions and
roll into balls.
Serve immediately, or store in airtight
container at room temperature for up to
a week, or in freezer for up to 3 months.
norbusweetener.com.au
Preheat oven to 180C and grease

baking tray.
Puree chickpeas, salt, baking soda,
vanilla extract, peanut butter and Norbu
together in food processor or with
immersion blender. Blend thoroughly until
well combined and all chickpeas have
been pureed.
Add milk, 1 tbsp at a time, to achieve
best biscuit dough consistency.
Transfer to bowl and gently mix
in chocolate chips.
Place teaspoonfuls on baking tray
and bake for 1015 mins.
Chunky Chocolate
Chip Cookies
Two subscriptions in
the one special offer!
GOOD ORGANIC GAR
RD
ow naturally, eat fresh, liv

JUNE
JENNIFER
STACKHOUSE
den
ble
PLANT PROFILE:
APPLES
CLEVER CROPS::
FLOW
O ER SPROUT
& TA
T ZZIBER
IING & PICKLING

L CROPS
+ EVERYTHING Y
YOU NE
E
TO KNOW ABOUT MU
JE
STANCNIFER
K
ICS
S
OO
ON
ID
DE
SE
NI
JENACKHOOUPS:
CR
ST
ER
YIM
CLEV IP & MID DOING
N
CAT AT NEEDCSH
GAR
HO
D
CH ENING USE
GROALLENG
TRU WING E
FFLE
S
CLEV
DR ER CR
& MAOGONFR OPS
USE UIT
MEL
ON
Heirlo
Rhub
T
+ WHOUR PA
IN Y
ME
CAB
+W
WHATS N
LA
PLU
ini
magazine
subscription
gift
Good Organic Gardening offers the best

advice for productive gardening and is
the only gardening magazine that goes
all the way to the dining table. If you love
growing your own, doing things in harmony
SAVE
$38.90
with nature, and finding new ways to put

fresh produce on the table, Good Organic
Gardening will give you a new view of great
ways to bring produce from the garden to
the table.
ORDER NOW IN
THREE EASY STEPS!
LIMITED
TIME ONLY
STEP 1: Choose Your Subscription:
6-issue subscription to EatWell

magazine + BONUS mini Good Organic
Gardening (3 issues) subscription
ONLY $56.95
6-issue subscription to
EatWell magazine
ONLY $40
STEP 2: My Details:
Mr/Mrs/Miss/Ms First name:
Surname:
Address:
EatWell
100+
Suburb:
Postcode:
Daytime telephone: ( )
Email:
Join the food revolution

QUIRKY, LAVISH
EASY, DELICIOUS
RECIPES
CHRISTMAS
MEALS
Pers
STEP 3: Payment Options:
FLAVOURS OF
SAGE, ORANGE, PEC
Cheque/money order for AU$

& KALE
(Please make cheques payable to Universal Magazines Pty Ltd)
TRY THIS TASTY

ONE-POT PROTEIN
PUNCH FOR BREAKFAST
Please charge my:
American Express
Diners
MasterCard
Visa
TOMATO AS
MEDICINE
SUMPTUOUS
SUMMER
SEAFOOD
Issue 03 AUS $12 00*
NZ $12 00 Both ncl GST)
SCREAM FOR
SUGAR-FREE
ICE CREAM
Moroccan
a
SPICES THAT ARE
GOOD FOR YOU
MEALS, SNACKS & DESSERTS FOR ENTERTAINING & LIVING WELL
Card number:
Expiry date (must be included):
Cardholders name:
Cardholders signature:
6 ISSUES of EatWell
magazine RRP $72
+ BONUS mini Good Organic
Gardening ( 3 issues)
subscription RRP $23.85
TOTAL VALUE $95.85
ONLY $56.95
TO TAKE UP THIS OFFER SUBSCRIBE AT

UNIVERSALSHOP.COM.AU OR CALL 1300 303
414 AND QUOTE THE CODEC/EW006
HURRY! OFFER ENDS 14TH JULY 2016
OFFER ONLY AVAILABLE WHILE STOCKS LAST!

FAX NOW (02) 9805 0714
CALL NOW 1300 303 414 (cost of a local call)
OVERSEAS ENQUIRIES +61 2 9887 0399
SEND COUPON NOW Subscriptions Department,
Reply Paid 75687, North Ryde NSW 1670
EMAIL NOW mailorder@universalmagazines.com.au
ONLINE NOW www.universalshop.com.au
Subscriptions will commence with the first available issue. Existing
subscriptions will simply be extended. Free gifts arrive separately to the
magazine subscription and are sent as soon as possible. Free gift offers
do not apply to subscribers currently on the Easy Payment Plan or those
upgrading with the Early Bird offer. Offer open to Australian residents
only. By subscribing you acknowledge that you understand that tip-ons
and gifts or bonus issues that may be available with non-subscriber
copies of this magazine may not be provided to subscribers and is at the
discretion of Universal Magazines Pty Ltd. The Promoter shall not be
liable for any loss or damage which is suffered or sustained (including
but not limited to, indirect or consequential loss) or for personal injury
which is suffered or sustained as a result of taking part in this or any
other gift offer. By subscribing, you consent to receive any direct
marketing material including emails which inform the recipient of the
Promoters other publications, products, services or events and to receive
promotional material from third parties. Please tick the box if you do NOT
wish us to use this information for the purposes stated above . Offer
only available while stocks last, or until expiry date.
SPONSOR RECIPES
DURU BULGUR
uru Bulgur is made from 100 per cent hard durum wheat thats steamed, dried
and ground into grains in a special stone mill. Duru Bulgur can be used as a
healthy alternative to pasta, rice or couscous in your favourite recipes for soup or
salads, or as a side dish.
Bulgur with Chicken
2 tbsp unsalted butter

Apricot or fig marmalade, to serve
Add all ingredients except butter and

marmalade to pan and cook until it
becomes a pudding (around 15 mins).
Once this occurs, add butter and cook for
further 23 mins.
Remove from heat while still warm
and transfer to tray. Smooth top
with dessertspoon. Cool to ambient
temperature, then refrigerate for 40
mins.
Add apricot or fig marmalade to serve.
Bulgur Dessert with
Marmalade
BULGUR WITH CHICKEN

RECIPE / DURU BULGUR
Serves: 4
2 tbsp olive oil

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

and stirfry again for 3 mins.
Add Duru Extra Extra Coarse Bulgur,
salt, black pepper and boiling water and
cook on low heat for 15 mins until peaks
form.
Rest for 20 mins and serve.
BULGUR DESSERT
WITH MARMALADE
Serves: 46
1 cup Duru Fine Bulgur

2 cups hot water
1 cup milk
1 cup sugar
1 tbsp cinnamon
Bulgur Salad
with Rocket
tbsp lime juice & zest

12 tbsp olive oil, extra for cooking
1 cup Duru Fine bulgur
2 cups vegetable stock
1 bunch asparagus, ends topped
cup toasted hazelnuts, chopped
bunch mint, finely chopped
Punnet cherry tomatoes, halved
3 spring onions, finely sliced
1 tbsp olive oil
tbsp pomegranate molasses
Juice lemon
Salt & pepper
Serves: 4
CORIANDER PRAWNS WITH

BULGUR, HAZELNUT &
ASPARAGUS SALAD
RECIPE / GOOD CHEF BAD CHEF
Serves: 2
cup Duru Extra Extra Coarse Bulgur

1.5 cups boiling water
250g cherry tomatoes, halved
6 dried tomatoes, diced into large
cubes
6 dried figs, diced
red onion, sliced
2 bunches fresh rocket, sliced in half
Dressing
6 tbsp extra-virgin olive oil
4 tbsp balsamic vinegar
2 tbsp lemon juice
1 heaped tbsp sugar
Pinch salt
700g green prawns, peeled & tails

intact (or 450g already peeled
prawns)
1 fresh chilli, finely chopped (or 12
tsp dried chilli flakes)
2 tbsp chopped coriander leaves, plus
extra to serve
2 garlic cloves, crushed

durubulgur.com.au
Coriander Prawns with

Bulgur, Hazelnut &
Asparagus Salad
Photography by Good Chef Bad Chef
BULGUR SALAD WITH ROCKET


Combine prawns, chilli, coriander,
garlic, lime juice and olive oil in a bowl.
Cover and refrigerate (2030 mins
maximum).
To make salad, combine bulgur with
vegetable stock in pot on stove, bring to
the boil and simmer until grain is tender,
then drain. Meanwhile, toss asparagus
with olive oil and season with salt, place
on oven tray and bake for 1520 mins at
180C until roasted.
Toss cooked bulgur and roasted
asparagus with nuts, mint, cherry
tomatoes and spring onion and drizzle
over olive oil, pomegranate molasses
and lemon juice. Season to taste.
Once salad is ready, heat BBQ or
grill pan and cook prawns, turning, for
2 mins or until cooked through. Season
with salt and pepper.
To assemble, place serving of salad
on each plate and top with cooked
prawns, sprinkle with coriander leaves
and enjoy!
Add bulgur and boiling water to wide pot

or pan. Cook bulgur until soft (15 mins).
Drain excess water and allow to cool.
Transfer bulgur to salad platter.
Add tomatoes, figs, onion and rocket to
bulgur.
Prepare sauce by mixing together all
ingredients, then pour over salad.
EatWell | 91
SPONSOR RECIPES
THATS AMORE CHEESE
hats Amore Cheeses Ricotta Delicata has a fine, smooth texture with a
delicate flavour suitable for both sweet and savoury dishes. Because of
the use of whey produced during the cheese making process it has a low
fat content yet maintains its creaminess. Perfect for tarts, cakes, cannoli
filling, dips or simply stirred through your favourite pasta at the last minute.
Holy Cannoli
HOLY CANNOLI
RECIPE / THATS
AMORE CHEESE
MADLY BURRATA
RECIPE / THATS
AMORE CHEESE
Makes: 10 extra-large Cannoli
Serves: 2
1kg Thats Amore Cheese Ricotta

200g white sugar or 100g honey
tsp cinnamon
Pkt Cannoli shells
Icing sugar, to dust
500g mixed tomatoes

Handful basil
Splash extra-virgin olive oil
Splash vinegar
Pinch salt & pepper
125g Thats Amore Cheese Burrata
Sliced bread, to serve
In large bowl, mix ricotta, sugar and

cinnamon with electric beater until
mixture is smooth.
Fill cannoli shells with ricotta
mixture using piping bag.
Dust cannoli with icing sugar and
serve immediately.
92 | EatWell
Cut tomatoes, add basil and drizzle with

extra-virgin olive oil and vinegar. Add
salt & pepper to taste.
Drain Burrata and place tomatoes on
top. Serve with slice of bread.
Madly Burrata
Hanged Caciocavallo
HANGED CACIOCAVALLO
RECIPE / THATS
AMORE CHEESE
CAPRESE SKEWERS
RECIPE / THATS
AMORE CHEESE
Serves: 4
Serves: 10
1 red cabbage
Bunch parsley, chopped
Splash extra-virgin olive oil
Splash white-wine vinegar
Whole Thats Amore Cheese
Caciocavallo
4 slices bread
30 pieces Thats Amore Cheese

Baby Bocconcini
40 cherry tomatoes
Handful basil
Extra-virgin olive oil
Cut red cabbage finely to get very thin

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

Drain Baby Bocconcini. On skewers,
place tomatoes, basil and bocconcini.
Keep skewering ingredients in this
order until each skewer is full.
Drizzle with extra-virgin olive oil and
add salt and pepper to taste.
thatsamorecheese.com.au
RECIPES
CACAO
Cacao
Real cacao, not processed chocolate, is a
source of both healing antioxidants and
subtle flavour that you can use in food to
please everyone such as Double Chocolate
Crunch Bars, Chocolate & Zucchini Muffins,
Raw Cacao Mousse, Chocolate Popsicles,
and Coconut Flour Brownies.
CHOCOLATE FUDGE
RECIPE / LEE HOLMES
Raw cacao = happier you = lots of loving!
Phenylethylamine (PEA), a chemical
thats released into the bloodstream
when we are sexually aroused, can be
found in the brains of happy people.
PEA is responsible for dopamine (the
pleasure hormone), adrenaline and
noradrenaline. When you eat cacao,
your mental concentration will increase,
livening up your attitude and increasing
positive emotions such as love, joy
and happiness. Even though the fudge
appears to be iced, thats just the way it
comes out.
Makes: 15 pieces
Line baking tray with baking paper.

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

cup melted extra-virgin
coconut oil
cup cacao powder
cup rice-malt syrup
tsp Celtic sea salt
Lees Chocolate Fudge
RECIPES
CACAO
Christies Choc
Beetroot Biscuits
COCONUT FLOUR BROWNIES

These little beauties tick a lot of
intolerance boxes: gluten free, dairy
free, grain free and can be nut free for
lunch boxes if you leave the pistachio
garnish off perhaps use shredded
coconut instead.
Makes: 1216 brownies
cup coconut oil

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

of biscuits so slice off a
batch of 12 and bake,
then leave the log in the
fridge until you need
another batch.
Christies Coconut
Flour Brownies
CHOC BEETROOT BISCUITS

Photography by Christie Connelly
This recipe makes a lot of biscuits.

I usually slice off a batch of 12 and bake,
then leave the log in the fridge until I
need another batch. I find the dough
stays fresh in the fridge for up to 3
weeks, so you can have regular fresh
biscuits for very little effort.
Makes: 40 biscuits
125g butter, softened

cup rapadura sugar (or raw sugar)
2 tbsp raw honey
1 egg
2 cups organic unbleached plain flour
1 tsp bicarb soda
2 tbsp raw cacao powder
cup almond meal
tsp salt
1 tbsp chia seeds
cup choc chips plus extra to garnish

cup beetroot, finely grated
Cream together butter, sugar and honey
in a stand mixer. Add egg and beat for
30 secs. Mixture will look curdled but
dont worry.
Sift in flour, bicarb and cacao. Add
almond meal, salt and chia seeds and
beat gently until just combined and
dough comes together. Stir through the
choc chips and beetroot by hand.
Place on large sheet of non-stick
baking paper and shape into log. Twist
ends and place in fridge for 2 hours to
firm up.
Heat oven to 150C. Slice log into 1cm
biscuits and garnish with a choc chip in
the centre if you like. Bake for 15 mins
then cool on tray (this will firm them
up). Once cool, serve or store in airtight
container for up to 1 week.
Christies Raw
Fudge Brownies
CHOCOLATE POPSICLES
RECIPE / LEE HOLMES
2 bananas
cup nut butter
60mL additive-free coconut milk
or coconut water
2 tbsp cacao powder
tsp stevia powder or sweetener
of choice
4 iceblock (popsicle) moulds & sticks
Whizz all ingredients in food processor
to combine.
Pour into iceblock moulds and add
sticks, then freeze until set.
Lees Chocolate
Popsicles
These brownies will

keep in the fridge for
up to a week.
RAW FUDGE BROWNIES
My friend Hanna gave me this recipe and
then I fiddled with it a bit. Im notorious
for doing that, but I believe thats the
beauty of cooking putting your little
twist on things.
Makes: 20 small pieces
1 cup pecans (hazelnuts, walnuts &

almonds all work great, too)
1 cup medjool dates (about 10), pitted
cup unsweetened shredded coconut
1 tbsp chia seeds
1 tbsp raw honey
96 | EatWell
tsp sea salt

4 tbsp raw cacao powder
Place pecans in food processor and
blitz until finely chopped to size of
breadcrumbs. Add dates and blitz until
finely chopped and combined with nuts.
Add all other ingredients and blitz
until mixture pulls together in a ball,
about 30 secs.
Transfer to sheet of non-stick paper
and press into square shape, folding
over paper to cover and help shape.
Refrigerate for 2 hours until firm, then
slice and serve. Keeps in fridge for up to
a week.
Photography by Christie Connelly & Steve Brown
These are a fun snack made with healthy

ingredients and great for the kids! This
brilliant recipe is so easy to make, but it
looks like youve gone to so much trouble.
Popsicles can be made in differentshaped moulds for after-dinner treats
or fun treats at your next family party. If
youre feeling a little adventurous, add
some orange or peppermint extract or
berries into the mix.
Makes: 4 popsicles
RECIPES
CACAO
CACAO & ORANGE CAKE
RECIPE / LISA GUY
Orange rind is abundant in flavonoids,
which act as a powerful antioxidant and
have anti-inflammatory action. Orange
rind has been found to help reduce the
risk of skin and lung cancer. Chocolate,
when in its raw cacao form, has many
wonderful health benefits, including
promoting heart and cardiovascular
health. Polyphenols in cacao can prevent
bad LDL cholesterol from clogging up
arteries, lower total cholesterol and
reduce blood pressure.
Makes: 1 cake
2 organic oranges
2 cups almond meal
5 eggs
cup raw honey or maple syrup
cup raw cacao powder
1 tsp baking powder
tsp bicarb soda
tsp vanilla bean paste
Lees Ice-cream Spider
ICE-CREAM SPIDER
RECIPE / LEE HOLMES
Another name for this yummy spider is
a float as it gets its name likely from the
spidery appearance of the ice-cream
as it slowly dissolves into the soda.
Serves: 2
Photography by Kate Duncan & Lisa Guy
2 bananas, peeled, frozen & cut

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

Natural yoghurt, to serve
Grease large cake tin with coconut
oil and cut out circle of baking paper for
bottom of tin. This will prevent cake from
sticking.
Place whole oranges (with skin) in
large pot of boiling water and simmer
for 1 hour with lid on.
Once oranges are cooked, cut in
quarters and place in food processor.
Add all other ingredients to food
processor and blend until mixture is
smooth and well combined.
Pour mixture into cake tin and bake
for 5060 mins, until a skewer comes
out clean from centre.
Decorate with fresh fruit and serve
with natural yoghurt.
Tip: When using whole fruit
(including skin) use organic produce
when you can to prevent any nasties
ending up in your cake.
Orange rind contains

antioxidant flavonoids
to complement the
antioxidants in cacao.
Lisas Raw
Cacao Mousse
CACAO ALMOND SMOOTHIE

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

blitz until well combined.
Pour into glass and top with
sprinkling of cinnamon.
RAW CACAO MOUSSE

RECIPE / LISA GUY
Raw cacao contains potent heart-healthy
antioxidants called phenols that have
been shown to help lower cholesterol
and blood pressure. Its also abundant in
magnesium to support nervous system
health and contains theobromine, which
boosts endorphins, your brains pleasure
chemicals. The same ones as when you
fall in love. Avocados are a wonderful
source of vitamin E, beta-carotene and
heart-healthy mono-unsaturated fats.
Serves: 4
2 medium avocados
1 ripe banana
cup maple syrup
1 tsp vanilla bean paste
Berries & hemp seeds, to garnish
Place all ingredients in food processor
and blend until a smooth, creamy
mousse.
Spoon mousse into 4 glasses and top
with berries and hemp seeds.
Keep in fridge until ready to serve.
98 | EatWell
Lisas Cacao
Almond Smoothie
1 cup almond milk

1 ripe banana
2 heaped tsp raw cacao powder
tsp cinnamon powder
1 tbsp hemp or chia seeds
Large handful ice
These muffins are a great

way to use any leftover
zucchini you may have.
Megs Chocolate
& Zucchini Muffins
CHOCOLATE
& ZUCCHINI MUFFINS
These muffins are a winner in our house
and a great way to use up any zucchini
you have hanging around. Combined with
the chocolate, they make a deliciously
moist cake, and the addition of the
coconut, eggs and almond meal makes
them a truly nourishing option.
Makes: 12 small muffins
cup coconut oil, ghee or butter

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

ingredients except dark chocolate to
blender and blend to combine.
Add chocolate and divide mixture
into 12 muffin tins or patty pans.
Bake for 2530 mins, or until
skewer comes out clean.
RICH CHOCOLATE FUDGE

This delicious, allergy-friendly fudge is
appreciated by the kids as much as the
adults. Eat straight from the fridge as
its best when cooled and firm.
Makes: 25 pieces
cup sunflower seeds

1 tbsp chia seeds
cup organic desiccated coconut
cup raw cacao
cup coconut oil
cup raw honey or rice
malt syrup
Pinch sea salt
Place sunflower seeds in food
processor and blitz to coarse meal.
Add all other ingredients and blitz
until mixture comes together.
Press into lined dish and refrigerate
for at least 3 hours (or freeze for 1
hour). Store in fridge.
Megs Rich
Chocolate Fudge
RECIPES
CACAO
These bars are my new favourite!

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

4 tbsp maple syrup
tsp vanilla
tsp ground cinnamon
Good pinch sea salt

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

and nuts to mixing bowl.
Once chocolate mix is ready, remove
from heat and pour over dry mix,
combining well.
Press mix onto lined baking tray. I
find it easiest to fold part of the baking
paper over (or use new piece) to place
over mix and use hands to smooth
out to flat rectangle. Dont spread mix
apart too much as you want it to be
quite tightly packed so it sets together.
Place in fridge while you melt
chocolate in separate saucepan.
Drizzle over bars, return to fridge and
allow to set for at least 2 hours.
Slice or break into pieces and enjoy!
Megs Double
Chocolate Crunch Bars
Kids and adults will love

these nourishing treats.
DOUBLE CHOCOLATE
CRUNCH BARS
Seasonal food
These are the fruits and vegetables that are
in season and so will be the freshest.
Autumn
Winter
Fruit Apples (Fuji, Gala, Golden Delicious, Granny Smith and

Red Delicious), banana, breadfruit, cumquat, custard apple,
fig, grapes (Muscat, Purple Cornichon, Sultana and Waltham
Cross), guava, kiwifruit, lemon, lime, mandarins (Imperial),
melons (honeydew and rockmelon), nashi, orange (Valencia),
papaya, passionfruit, pears (Beurre Bosc, Howell, Josephine,
Packham, Red Sensation and Williams), persimmon, plum,
pomegranate, quince, rambutan, raspberry, rhubarb,
rockmelon, tamarillo.
Fruit Apples (Fuji, Gala, Golden Delicious, Granny
wong bok), avocado, beans (butter, green and snake),

beetroot, broccoli, Brussels sprouts, cabbage, capsicum,
carrot, celery, chilli, cucumber, daikon, eggplant, leek,
lettuce, field mushrooms, okra, olives, onions (brown, red and
spring), parsnip, peas, potato, pumpkin, shallot, silverbeet,
spinach, squash, swede, sweetcorn, sweet potato, taro,
tomato, turnip, zucchini.
101 | EatWell
Vegetables Asian greens (bok choy, choy sum, gai

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

Lady, Red Delicious and Sundowner), cumquat,
custard apple, grapefruit, kiwifruit, lemons, limes,
mandarins, melons, nashi, oranges, pears (Beurre
Bosc, Josephine and Packham), persimmons,
pineapple, pomelo, quince, rhubarb and tangelo.
News
feed
The latest food findings
in bite-sized morsels.
COMPILED BY / TERRY ROBSON
Fat tissue doesnt always store fat.

White fat cells do store fat, but
brown fat cells burn fat in order to
maintain a stable body temperature.
In addition to white and brown fat cells
a third type of fat cell has been found
to exist in both humans and mice:
beige fat cells, which like brown cells
decrease with the approach of middle
age. To test whether fish oil might have
an effect on beige cells researchers
fed a group of mice fatty food and other
groups fatty food with fish oil added.
The results showed that the mice that
ate food with fish oil gained 510 per
cent less weight and specifically 1525
per cent less fat compared to those that
did not consume the fish oil. It emerged
that fish oil stimulates certain receptors
in the digestive tract that activate
the sympathetic nervous system and
hence turn white cells to beige, thus
encouraging the burning of fat.
Source: Scientific Reports
POMEGRANATE AND
ALZHEIMERS
We know that Alzheimers is associated
with the buildup of beta-amyloid
protein via a process known as
fibrillation in which the beta-amyloid
forms clumps in the brain. However,
to stop that fibrillation happening, a
compound would have to cross the
bloodbrain barrier, a series of cell
junctions that act as a protective
barrier to stop the brain being exposed
to just any chemical that drops into
the bloodstream. This new research
found that pomegranate polyphenols
102 | EatWell
cannot cross the bloodbrain barrier,

but urolithins can cross that protective
shield. Urolithins are formed when
polyphenols from pomegranate are
acted on by gut bacteria and the
researchers showed that urolithins
reduce beta-amyloid fibrillation
(forming fibrils) in the laboratory.
Further studies need to be done to show
that this does happen in the real world,
but for now it looks like the mechanism
for pomegranates protective effect in
Alzheimers may have been found.
Source: ACS Chemical Neuroscience
MIDNIGHT SNACKS
In this study researchers tested the
ability of mice to recognise a new
object. They found that mice regularly
fed during their usual sleep time were
less able to remember the object
and that long-term memory was also
significantly reduced. Both long-term
memory and the ability to recognise
a new object are governed by a part
of the brain called the hippocampus.
Additionally, some genes involved in
your body clock and memory formation
are regulated by a protein called CREB
(cAMP response element binding
protein). When CREB is less active it
impairs memory. In mice fed at the
wrong time the total activity of CREB
throughout the hippocampus was
significantly reduced. On top of this,
the master controller of your body
clock is not affected by the late-night
snacking with the result that there is
a desynchronisation between the body
clock and different brain regions.
Source: eLife
THE MILLET FACTOR

Previous assumptions were that early
agriculture began in river valleys
where there is easy access to water.
However, a new analysis of the humble
grain millet has challenged that
notion. For the new report a team of
archaeologists traced the spread of
millet, which favours uphill locations,
does not require a lot of water and
has a short growing season. It can be
planted and harvested within 45 days,
whereas a crop like rice takes 100
days. This meant that nomadic tribes
could combine growing a millet crop
with their migration across continents
around 40004500 years ago. So millet
was probably the first farmed grain
and it would not have happened in river
valleys. Millet was a crucial grain in
the development of agriculture and the
researchers say it might also play a role
in ensuring future food security.
Source: University of Cambridge
SWEET NEWS ON LEAFY GREENS

Leafy greens contain a unique sugar
known as sulphoquinovose (SQ) and
now researchers from the University
of Melbourne and University of York
have discovered an enzyme that means
this sugar is very important for the
health of the bacteria in your digestive
tract. The new enzyme has been called
YihQ and researchers have discovered
it in E. coli bacteria. These bacteria are
plentiful in the human gut and, while
some strains do cause illness such as
diarrhoea and cystitis when they escape
the gut, other strains of E. coli are
important for a healthy gut environment
OIL THAT BURNS FAT
FOOD NEWS
as they displace other bad bacteria and
protect against conditions like irritable
bowel syndrome. The researchers
have discovered that beneficial E.
coli use the YihQ enzyme to absorb
and metabolise SQ by breaking the
sulphur off from the sugar. So leafy
greens help keep good E. coli alive
and therefore keep your gut bacterial
population in a healthier state.
Source: Nature Chemical Biology
BARLEY FOR BLOOD SUGAR

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

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

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

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

Cholesterol consumed from food
does little to increase blood levels
of cholesterol but genes do have
an influence. People who carry the
apolipoprotein E type 4 allele (APOE4),
which significantly affects cholesterol
metabolism, will have a greater effect
on their blood cholesterol levels from
eating cholesterol than will other
people. In Finland the occurrence
of the APOE4 allele is very high,
occurring in about one-third of the
population. So for the new study
researchers used data on more than
1000 Finnish men aged between 42
and 60. After 21 years of follow-up
there was no connection between egg
consumption and risk of heart attack
and the interesting thing was that this
was true regardless of whether they
had the APOE4 gene or not. There
was also no link found between egg
consumption and thickening of the
carotid artery wall. This all applied to
eating an average of one egg a day.
Source: American Journal of Clinical
Nutrition
FOOD FACT
Although Renaissance paintings
display oranges on the table in
paintings of the Last Supper,
oranges were not cultivated in
the Middle East until around 800
years after the time of Christ.
EatWell | 103
WORDS / DANIELLE KIRK
ts a divisive condiment, mustard:

you either love it or loathe it. But
if youve never tasted it before,
dont let that division deter you
any condiment that has been around
since Roman times is bound to have its
friends and foes.
While the use of mustard as a spice
is common and predates recorded
history, it was the Romans who decided
to grind mustard seeds, mix the flour
with grape juice, vinegar and honey,
and use the paste as a preservative,
accompaniment and flavouring. They
introduced its manufacture to Dijon,
then broader France, then England and
now mustard is widespread, its forms
are diverse and its aromatic, savoury
punch is totally worth trying.
Mustard came to Australian shores
with the English. We dont eat it in the
quantities the Brits do, nor do we have
their long-standing mustard-making
tradition, but its fitting that two makers
of artisanal mustard here are emigrants
from that rain-soaked nation.
WHAT GOES INTO IT?

Jim Mellor hails from Englands north
and, while hes a mustard lover, it was
by pure chance that he started making
it. A heritage builder by trade with a
background in brewing boutique beers,
104 | EatWell
Mellor was working on the homestead

that houses Milawa Mustard, a small
business in the gourmet destination
of Milawa, Victoria, when he realised
it was for sale. [My wife Kristy and I]
bought it and, as far as learning the
mustard trade, I learnt on the go. The
previous owners stayed a while and I
learnt off them, and Ive spent the next
six years learning.
Today, Kristy manages the paperwork
and sales to visiting foodies, a parttime staff member helps at the tasting
counter and Jim makes the mustard
all 17 varieties of it and up to a tonne
a week in peak season.
Milawa Mustards products are
all seeded mustards and contain a
different blend of mustard seeds,
vinegars and spices. Australia doesnt
have the population base to warrant
the expensive equipment required to
make the fine mustard powder that
goes into the hot English, mild Dijon
and sweet American mustards.
Why produce so many varieties?
It follows on from that English, French
tradition of giving choice and also
creates a point of interest, Mellor says.
People are often aghast when they
walk through the door and go, Crikey,
you have all these mustards! But it all
adds to the experience. Plus, hes able
to do it: We dont have to produce 100s

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

Australia. What sets them apart from their big-brand
counterparts is the care with which theyre made.
People are often

aghast when they walk
through the door and
go, Crikey, you have
all these mustards!
But it all adds to the
experience.
Masters of mustard
ARTISAN ALLEY
MUSTARD
HOW IS IT MADE?
The process of making mustard is basic
but, according to Jim Mellor, theres a
secret art to making excellent mustard.
When you look at any jar it says the
same ingredients mustard seeds,
vinegar, herbs and spices but its the
configuration that makes your mustard
special: how you grow the seed, what
seed you use, how you grind it, what
type of vinegar you use.
He follows several key steps. First,
the seed goes into a dry grinder
onsite. Even though ours are seeded
mustards, you need a certain amount
of flour in there for the vinegar to be
absorbed, he explains. Its important
to grind the seed gently, though,
because if you try to grind it too
aggressively, youll get a bitter flavour
or lose the heat.
Mellor then adds the seed mix to the
vinegar, along with herbs and spices,
When you look at any

jar it says the same
ingredients mustard
seeds, vinegar, herbs
and spices but its
the configuration that
makes your mustard
special.
grower of mustard seed in the world,

or India, which is either equal first or
number two, says Braybrook. Indian
seeds, however, have a very high level
of volatiles whereas ours dont, so ours
are much nicer and better for you.
Whittingtons makes a dozen different
mustards. As well as the seeded
varieties, Braybrook says they also
make smooth mustards, for which they
import mustard flour from Canada plus
a small amount of deheated flour for
their American mustard.
They also add some novel
ingredients. When we first [bought the
mustard business], they were using
a little bit of the wine but were using
mainly apple-cider vinegar, Braybrook
says. We found that gave quite a
strong flavour. Then we developed a
relationship with Galafrey Wines, a
family-run winery in Mount Barker, and
we just felt that it made more sense to
put wine in as a preservative. Whiskey,
beer and apple-cider vinegar also
feature in some products.
According to Braybrook, a lot of the
larger manufacturers that produce lowpriced mustards use cheap vinegars.
However, as a wine-lover himself, hes
proud to feature a high-quality, local
drop instead. Plus, it enhances the
flavour of the final condiment. The
chardonnay that goes in our chardonnay
mustard, for example, that ends up
[lending] a flavour a bit like wasabi,
or even horseradish.
and leaves it to age for a fortnight.

During this time, he adds more vinegar
if necessary to ensure the mustard
doesnt dry out. Each batch is slightly
different, so you learn with experience
how viscous to have it. You set up and
then go back every day and keep adding
little bits until its the right consistency.
The mustard is then jarred and left
for another 23 weeks, before being
labelled and going out to sale.
The waiting periods are to age
[the mustard] a little more, explains
Mellor. When the vinegars added, you
could use it straight away but its often
sharp, so it needs time for the seeds to
soften and the flavours to meld slightly.
Mustard seed comes to a point in its
life where it gets to its hottest and
then mellows down. And when you sell
mustard, depending on the kind, you
want it to be in the middle.
The process at the Whittingtons
dedicated mustard kitchen is slightly
different. First, Braybrook says, they
soak the seeds in water to soften and
expand them, and then heat the mix to
just over 70C for a set amount of time
to pasteurise it. Next, the drained seeds
are combined with a blend of magic
ingredients tarragon and all sorts
of other natural herbs and spices as
well as the relevant preservative: wine,
beer, whiskey or apple-cider vinegar.
At this stage, its important to check
the acidity to ensure the product will
last. Explains Braybrook, The pH has
to be about 3.8, and we have a shelf life
of about three years. Although Ive got
samples in our product library 10, 12
years old and the colour changes a bit
but it still tastes like mustard, its still
quite safe to eat.
Its particularly important to age the
smooth mustards, he says, to develop
the flavours. For unseeded mustards
like Dijon, French, English and
American, you need to leave those at

least a month as a minimum after you
make them. The longer you leave them
the better.
A QUALITY RESULT
Its a rare thing to meet someone who
crafts mustard on a relatively small
scale in Australia: these artisans are
few and far between. With such limited
competition, these mustard-makers
could rest on their laurels, but what
sets their mustards apart from the
big-brand products is the care and
attention that go into them.
Its all about the quality, really,
Mellor says. Im not saying the quality
is not there with the mass-produced
[mustard], but its not made with as
much care. And, because this is all
small-batch stuff, were able to buy
top-quality ingredients.
This approach gels with his ethics
and also delivers a great deal of job
satisfaction. I believe strongly in
good-quality food and ... I like to know
where the food has come from. Also,
I like to provide a quality product. If
any mistakes go on inside house, the
product wont go out its got to be
100 per cent perfect.
For both Mellor and Braybrook, the
ultimate reward lies in knowing that
other mustard fans out there appreciate
the results. As Mellor says, The end
result is people enjoying our mustards
and all the positive feedback we get.
We like that. Thats why we do it, really.
EatWell | 105
SPONSOR RECIPES
MAD MILLIE
ad Millie offers all the specialised equipment, ingredients and knowhow

to make great gourmet artisan foods at home with easy-to-use kits. A
no-knead sourdough kit and a European-style butter-making kit are just
a couple from the range and fit perfectly together!
Original Sourdough
ORIGINAL SOURDOUGH
RECIPE / MAD MILLIE
Makes: 700g loaf
1 sachet Mad Millie Instant Sourdough

Starter Culture
11 tsp salt, depending on taste
3 cups high-grade white flour, plus
extra for dusting
1 cups warm water, approx 30C
FRUIT LOAF SOURDOUGH

RECIPE / MAD MILLIE
Makes: 700g loaf
1 sachet Mad Millie Instant Sourdough

Starter Culture
11 tsp salt, depending on taste
3 cups high-grade white flour, plus
extra for dusting
1.5 cups warm water, approx 30C
cup raisins
1 tsp mixed spice
Equipment for Both
Dough whisk
Dough scraper
106 | EatWell
Muslin cloth
Mixing & rising bowls
35L pot with lid (preferably ceramic
or cast-iron, though glass will also
work)
Baking paper
Muslin cloth
Clean tea towel or cling film
Method for Both
Step 1: Mix
Use dough whisk to mix all dry
ingredients together in a bowl (flour, salt
and instant sourdough starter culture
(plus raisins and spice etc if making
Fruit Loaf).
Create well in middle and pour
warm water (approx 30C) into it.
Mix thoroughly until all water and
dry ingredients have mixed together to
create soft, sticky dough.
Step 2: Rise
Cover bowl loosely with cling film (or
damp muslin cloth/damp tea towel) and
let dough rise in warm place (above
20C) for 2048 hours. Allowing to rise
for full 48 hours will result in more
sour/tangy flavour.
After rising, dough should be doubled
in volume, sticky and bubbly.
Step 3: Fold & Shape

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

Butter Kit
MAD MILLIE
CULTURED BUTTER
RECIPE / MAD MILLIE
Makes: 180g
A few grains of Mad Millie

Mesophilic Culture
500mL liquid pouring cream
Approx. 1L ice-cold water
Herbs or spices (optional)
Equipment
1L glass jar
Stainless-steel mixing ball
Large bowl
Jug to pour water
Step 1: Culture Cream
Remove contents of kit, wash and clean
jar, lid and stainless-steel mixing ball
thoroughly.
Pour 500mL of pouring cream
(minimum 40% fat) heated to 2030C
into jar.
Add a few grains of culture to cream.
Note: one sachet is sufficient for up to
4L of cream. If you over-culture cream, it
will not affect butter but may set faster.
Put clean stainless-steel mixing ball
into jar with cream.
Replace lid and shake gently to mix
through culture.
Put jar on bench or in warm spot
to culture overnight (can culture for
1224 hours, or until set). Its best to
keep cream in a spot around 20C. If its
cooler than this, cream may take longer

to set. Once cream has cultured, it will
be noticeably thicker when you tip it to
the side.
Step 2: Churn Cream
Once set, shake jar with stainless-steel
mixing ball inside jar to churn cream
into butter. This should take between
5 and 15 mins of shaking vigorously.
Eventually, butter should separate out
from buttermilk and you will see yellow
clumps of butter among milky-white
liquid (buttermilk).
Keep shaking until mixture stops
changing (to ensure you have churned
all butter out from buttermilk).
Step 3: Fold & Rinse Butter

Tip mixture out into clean bowl. With
clean hands, mould butter clumps into
a ball, squeezing out buttermilk. Hold
butter in bowl and tip buttermilk into
separate container (you can use this
later in smoothies and baking, or its
delicious in pancakes!).
Add enough ice-cold water to cover
butter. Fold and press butter over and
over to remove any more buttermilk. Using
ice-cold water ensures butter stays firm
and does not melt with the heat of your
hands while you do this. Tip out water once
cloudy, or once butter starts to get too soft,
and replace with new ice-cold water and
repeat the process. Continue pressing and
folding butter with ice-cold water until
water is clear no more buttermilk
is coming out of butter.
Step 4: Flavour & Store Butter
Place butter on clean board or plate and
fold in salt. As a guide, use a heaped tsp
initially, taste and add more if desired.
At this stage, you can also add
combination of dried herbs or other spices.
Wrap butter in waxed paper, seal
and date with Mad Millie sealing sticker
and place in fridge. If any flavours were
added, its best to let these infuse in
fridge for 1 or 2 days before eating for
optimal flavour.
Your fresh butter will last up to one
month stored in this way in fridge.
madmillie.com
Mad Millie
Sourdough Kit
EATWELL
MEET THE MAKER
To market, to market
Growing food for farmers markets takes great skill and effort, but the
opportunities markets provide for better prices, quality and connection
benefit both grower and customer.
GROWING COMMUNITY
Common2us in Sydneys northwest is
one example of a new breed of market
gardens cropping up along the east
coast. Spanish couple Borja Valls and
Soraya Garcia started the project four
years ago and have since collaborated
with several talented young farmers
such as Michael Hewins, who also
teaches a course in market gardening
through sustainable-systems educators,
Milkwood. Together, they focus on
producing organic food in a transparent,
open and educative manner.
What this translates to is farmers
being paid fairly to grow seasonal
produce intensively yet sustainably. They
sell directly to customers in and around
Sydney via local markets, organic foodbox delivery schemes like Ooooby,
buying clubs and an on-farm shop.
Common2us also encourages people to
visit the farm and see what they do.
Ours is a relationship-based
approach, says Hewins, who has been
market gardening for eight years.
The terminology used is Community
108 | EatWell
Supported Agriculture and that comes

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

what drives the project. We want to
contribute back to the food system
in a way that we believe builds not
just a fair food system for now but a
fair food system for the future. And
what I mean by a fair food system is
that the consumer should ... have
access to fresh produce that is grown
with care and love and attention and
not laden with synthetic chemicals
that are creating a negative impact
on our environment.
A LABOUR OF LOVE
Half an hour southwest at Kemps
Creek, Rita Kelman is tending a
somewhat larger plot. Kelman, a
former nurse who moved to Australia
from China in 1986, started growing
chemical-free veg for her young family
16 years ago. She began selling surplus
produce from her one-acre garden at
Warwick Farm market the next year,
hired her first employee a year later
and now, thanks to hard graft, business
smarts and supportive customers, owns
53 acres, employs nine farmers and
26 retail staff, and sells at six farmers
markets throughout Sydney.
How has she done so well? I love
the farming. [And] I think when you
n a five-acre plot of land at the

inner lip of Sydneys food bowl, a
handful of farmers are growing
organic fruit and veg. Here, just 45
minutes from the CBD, is a community
serving a community: co-workers dig,
plant and pick together on the 23
acres they have in rotation at any one
time, growing enough food to feed 200
families a week. Each morning, they
harvest a seasonal platter of produce;
each evening, city folk sit down to eat
those wares.
Its what market gardeners in
Australia have been doing since goldrush days. However, these modern
small-scale growers dont just deal in
sustenance: they give people living in
urban areas the chance to engage with
their food and its growers on a deeper
level, in a way thats just not possible
from inside a grocery store.
EATWELL
MEET THE MAKER
DOLLARS & SENSE

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

understands more
about what it means to
be seasonal and what it
means to be connected
to a farm, we find that
benefits us in myriad
different ways.
want to make a business a success you

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

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

and butter, can charge close to retail
there. We like the markets; you get a
better price [than with wholesalers] and
it helps with cash flow, says Richard.
Weve done fairly well out of them in
the past.
The Bensons cant offer the variety
of produce they used to, but they bring
what they can each week. They also
sell organic fruit and nuts that they
buy in, plus a neighbours macadamia
nuts and oil. Our produce is seasonal
but I can have those every week,
explains Richard. So someone might
come to buy some macadamias, for
example, but theyll buy my bananas
and my beans when Ive got them.
THE REWARDS
Market gardening indeed, farming
in general isnt a business for the
fainthearted. These three farmers,
however, do gain great personal
satisfaction from it.
Despite the challenges, Richard
Benson still enjoys the farming
lifestyle as well as getting positive
feedback from market regulars.
They always think the nuts and
produce are much fresher than the
supermarket, he says. And they do
think its much cheaper.
Rita Kelman sees a real need
for market gardens and she loves
seeing her customers happy. I
think the market and the farmer
really complement each other. At
the moment, I see lots of people
who buy from the markets because
they havent got a farm. But I have
the farm and so I try to grow them
what they want. ... I like to keep the
customer happy. When theyre happy,
it makes me feel good!
As for the Common2us crew,
Michael Hewins says the faceto-face interactions provide the
greatest rewards. A lot of farmers
are just chipping away in the hills,
metaphorically speaking; its really nice
to have feedback from people. And at
the end of the day, when a customer
comes to us and theyre raving about
our tomatoes, then thats a good thing
for everyone, really.
RESOURCES
Common2us, common2us.com
Ritas Farm Produce (Facebook),
ritasfarmproduce.com.au
EatWell | 109
SPONSOR RECIPES
CORN THINS
orn Thins are not rice cakes. Theyre made from corn and
taste delicious, like popcorn squished into a healthy crisp
bread. Corn Thins are gluten-free, non-GMO and full of fibre.
Enjoy them on their own or with your favourite toppings.
STRAWBERRIES
& MASCARPONE
RECIPE / CORN THINS
Green Toast
Serves: 1
2 tbsp mascarpone, yoghurt or

cottage cheese
2 Corn Thins corn cakes
6 strawberries, sliced
2 tsp dark chocolate, melted
10g flaked almonds
Spread mascarpone across Corn
Thins slices and layer with
strawberries.
Drizzle melted dark chocolate over
strawberries, then sprinkle flaked
almonds on top.
GREEN TOAST
RECIPE / CORN THINS
Handful rocket
Juice lime
Serves: 1
Pesto
cup pine nuts, toasted
1 cups fresh basil leaves
2 cloves garlic
60g grated parmesan cheese
5 tbsp olive oil
Salt & pepper
avocado, sliced
110 | EatWell
Mix pine nuts, basil, garlic and

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

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

RECIPE / CORN THINS
Serves: 1
2 tbsp goats cheese

2 fresh figs, halved
2 tsp honey
10g hazelnuts, crushed
Egg & Salmon
EGG & SALMON

RECIPE / CORN THINS
60g smoked salmon

Serves: 1
1 egg
3 tbsp milk or cream
Salt & pepper
Butter
Strawberries
& Mascarpone
Whisk egg and milk in a small bowl

and add desired amount of salt and
pepper.
Add butter to heated frying pan
and, once melted, add egg and milk
mixture. Let mix sit for 2030 secs
Spread goats cheese across the Corn

Thins slices.
Layer fig halves on top of goats cheese,
drizzle with honey and finish with a
sprinkle of hazelnuts.
cornthins.com
Goats Cheese & Fig
EatWell | 111
YOUR HEALING BEETROOT
Beetroot is a powerful antioxidant that also

boosts your endurance and heals your heart.
WORDS / TERRY ROBSON
hen you think of beets

you normally think of
the roots; in fact, its a
plant often referred to
as beetroot. However, beets are a
member of the same family as Swiss
chard and, like chard, their leaves are
perfectly edible and a healthy option.
Attached to the beet leaves is a round
or oblong root, which is typically a
reddish-purple colour due to the
health-promoting pigments, but beets
also come in varieties that feature
white or yellow roots.
112 | EatWell
Although they may look solid,

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

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

called betalains. These betalains are
antioxidant and anti-inflammatory.
Unfortunately, unlike some other food
pigments, betalains undergo very
steady loss from food as the length of
cooking time is increased. For example,
red betalain pigments in beets have
been shown to be far less heat stable
than red anthocyanin pigments in red
cabbage. The difference between 15
minutes of steaming versus 25 minutes
of steaming, or 60 minutes of roasting
versus 90 minutes of roasting can be
significant in terms of betalain damage.
So keep beet steaming times to 15
minutes or less and roasting times
under an hour.
Beets are also a great source of
betaine, a nutrient made from the
B-complex vitamin, choline. Betaine has
been shown to lower levels of several
inflammatory markers, including C
reactive protein, interleukin-6, and
tumour necrosis factor alpha.
Aside from betalain and betaine
the beet plant is a source of many
other nutrients. Beet leaves are highly
nutritive and are rich in calcium, iron,
vitamin A, and vitamin C. Beetroot has
a long history as a cleansing
and purifying food for the blood, liver,
gallbladder and digestion. Beetroot
is also an excellent source of soluble
fibre and antioxidants. In recent times,
a lot of research on beetroot has
centred around the fact that its a good
source of nitrate.
FOOD AS MEDICINE
BEETROOT
Boosts exercise
As you age, if you have conditions that
relate to the heart, blood vessels or
lungs, the amount of oxygen you take
in during exercise drops significantly.
That drop in oxygen capacity translates
into less exercise and a spiral starts
that can see you hardly exercising at all.
This is where beetroot juice may help.
In recent times, there have been studies
suggesting athletes can exercise for up
to 16 per cent longer when they take
beetroot juice on a daily basis. This is
again because of beets nitrate content.
In a study from the Journal of Applied
Physiology, the aim was to see whether
non-athlete people who undertake lowintensity exercise like walking might
also benefit from beetroot juice. To this
Beetroot has a long

history as a cleansing
and purifying food for the
blood, liver, gallbladder
and digestion.
Anti-ageing effects on the brain

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

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

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

Consumption of beets can cause your
urine to become red or pink in colour.
This condition, called beeturia, is not
considered harmful. Its also possible
for beet consumption to bring a red
colour to your bowel movements as
well, although this outcome tends to be
more common in children than adults.
The production of a reddish colour in
the stool due to beets is not considered
harmful. However, you need to be sure
that the reddening of the stool is caused
by the pigments found in beets and not
by the presence of fresh or dried blood.
If you experience reddening of the stool
and have not consumed beets in the
last 2448 hours, see your healthcare
professional to check it out.
In all, beets are a great healing food.
Given the actions of beets to boost
exercise combined with its antioxidant,
heart, brain, detoxification, and liver
supportive effects, some daily beet
consumption should make you ... well,
hard to beet.
Liver health and detoxification

Beetroot has a long reputation as a
support for the liver. Your liver is vital
in what is colloquially called
detoxifying your body, which amounts
to breaking down substances that need
to be removed. The betalain pigments
present in beets have repeatedly been
shown to support activity in the bodys
phase 2 detoxification process. This
process neutralises the toxins and
makes them sufficiently water-soluble
for excretion in the urine.
One critical phase 2 detoxification
process involves the enzyme
glutathione-S-transferase (GST).
EatWell | 113
All about oil

Confused about which oils are good, which
are bad, which to eat cold and which to
cook with? Here, we share the current
understanding on healthy oil usage.
WHAT ARE OILS?

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

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

stable it is, or how fast it breaks down
spoils, goes rancid or, in scientific terms,
becomes oxidised. A fats stability affects
how it acts both in your body and on the
stovetop, as well see later.
All fats go rancid but the speed at
which that happens depends on things like
exposure to air, light and heat. Oils spoil
more readily because they contain more
unsaturated fatty acidst, which have
more double bonds. Polyunsaturated
fats oxidise most easily, monounsaturated fats slightly less so, and
saturated fats the least.
Oxidised oils smell and taste less
pleasant than fresh ones and are lower
in nutritional value. Research shows
they can also create free radicals in
the body, which promote ageing and
weaken immunity. In animals, oxidised
oils have been shown to lead to
neurological disorders, inflammation
and an increased risk of diabetes and
cardiovascular disease.
To protect oil against rancidity,
manufacturers can seal it in air-tight,
dark bottles and refrigerate it, add
antioxidants to delay oxidation or
partially hydrogenate it.
Of these, the third option is the worst.
Partial hydrogenation artificially hardens
polyunsaturated oil by adding hydrogen
atoms, making it less likely to spoil and
able to withstand repeated heating without
breaking down attractive properties for
makers of commercially fried or baked
foods like donuts, pastries and cakes. The
process also creates harmful trans fatty
acids, which an analysis of 123 studies
of dietary fat and cardiovascular health
dible oils are fabulous, theres no

denying it. Sure, these energydense liquids have received a bad
rap in recent decades, but they
make food taste great, can help you feel
full and form an important part of your
diet providing you make good choices.
The oils you eat, like other fats, help
provide body fat for insulation, protect your
vital organs and hold them in place, keep
your bodys cells and cell membranes
functioning, provide energy and allow you
to absorb the fat-soluble vitamins A, D, E
and K from food. Among other benefits,
they also help to strengthen your immune
system, protect against chronic diseases,
regulate your mood and keep your brain
firing on all cylinders.
Not all fats are created equal, though;
and that goes for oils, too. Research
shows there are bad oils for health as
well as good ones, labels that depend on
the oils chemical makeup, its origins and
how its processed. So-called good oils
can also turn bad if stored incorrectly or
heated at temperatures that are too high.
So which oils should you keep in your
kitchen? Lets take a look, starting with a
foray into food science.
EATWELL
OILS
Oil
Almond oil
Avocado oil
Avocado oil, virgin
Butter
Butter, clarified
Canola oil, refined*
Coconut oil, refined
Coconut oil, unrefined
Grapeseed oil
Hazelnut oil
Lard
Macadamia oil
Olive oil, virgin
Olive oil, extra virgin
Olive oil, extra light
Pecan oil
Pistachio oil
Ricebran oil*
Sesame oil, unrefined
Walnut oil, refined
Walnut oil, unrefined
Smoke points (C)

221
271
205
177
252
204
205
177
252
221
190
205
215
205
243
243
121
254
177
205
160
Maximum cooking temperature

Mediumhigh
High
Medium
Medium
High
Mediumhigh
Mediumhigh
Medium
High
Mediumhigh
Medium
Mediumhigh
Mediumhigh
Medium
High
High
Low
High
Mediumlow
Mediumhigh
Mediumlow
Table adapted from the book Smart Fat by Jonny Bowden, CNS, and Steven Masley, MD
* EatWell does not prefer these oils but has added them to the original table as theyre in
common usage
The best plant-based oils

are those eaten as part of
a whole food or extracted
by cold pressing, a method
that ensures the oil has
maximum nutritional value
and minimal oxidation.
published in the British Medical Journal

last year linked to coronary heart disease.
The first option, on the other hand, is
the most beneficial as it ensures that the
oil arrives at your table in its freshest,
most natural and nutritious state.
HOW ARE OILS MADE?

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

before bottling. Such oils are called
cold-pressed or extra-virgin oils.
After pressing, some oils may be
refined by chemical means to remove
sediment more quickly. This process
strips some flavour, aroma, colour and
goodness from an oil. Oils produced in
this way may be labelled pure, light
or virgin.
Other oils are obtained in more
unnatural ways. Take vegetable oils, which
are a blend of oils extracted from various
seeds and legumes, known in the industry
as oilseeds. Most common in Australia
are canola, cottonseed and sunflower
oils, with soybean, safflower, peanut and
linseed oils making up the balance.
Cold-pressed seed oils are available,
but the typical extraction process in
large-scale operations involves the
application of heat and solvents. Seeds
are heated to increase the efficiency of oil
removal, broken up by grinding, flaking
or rolling and pressed to expel the
oil. The residual oil in the seed meal
is removed with the aid of chemical
solvents and may then be bleached and
deodorised. Oils created this way are
more oxidised and lower in nutrients
than mechanically pressed oils.
Note that some canola and soybean
crops grown in Australia have been
genetically engineered to be resistant
to herbicides, so not only are they GM

foods but they are also sprayed with
synthetic chemicals. So you may wish
to choose an oil labelled GM-free.
WHICH OIL IS BEST

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

Choose oils labelled cold
pressed or extra virgin. While
typically more expensive, the
price reflects the oils quality.
Buy oil thats as fresh as possible,
comes packaged in a dark bottle
and has preferably been stored in
the refrigerated section.
Dont buy oil in bulk. Use just
a couple of oils at a time. This
ensures you use them up before
they go rancid.
Store oils in a dark, cool place
and use them within a year.
Vary the oils you use to ensure
you get the range of fatty acids
you need to be healthy and enjoy
your food.
EatWell | 115
SPONSOR RECIPES
LOTUS ORGANIC
otus Organic White Teff Flour is made by grinding the grain to a fine powder. It is a
source of fibre and has a mild, nutty taste. It can be used as a gluten-free flour in
baking and cooking to make pancakes, shortbread or cakes.
GLUTEN-FREE TEFF
BEEF BURGER
RECIPE / LOTUS ORGANIC
Serves: 8
Patties
1 brown onion, finely diced
1 tbsp Dijon mustard
1 tbsp garlic powder
tsp nutmeg
1 tsp Lotus Fine Sea Salt
1 tsp white pepper
500g organic beef mince
2 eggs, lightly whisked
1 tbsp chives, finely chopped
1 cup Lotus Organic White Teff Flour
Oil, for frying
8 gluten-free buns
1 red onion, finely sliced, to serve
Tomato relish, to serve
Dijon mustard, to serve
Ricotta cheese, to serve
Mix together all patty ingredients, then
divide mince into 8 even portions and
shape each portion into a patty.
Heat large frying pan over low
medium heat, add meat patties to pan
and cook for 4 mins each side.
Construct burger inside buns
and serve.
Blueberry Teff Muffins
BLUEBERRY TEFF MUFFINS

Serves: 12
1 tbsp Lotus Chia Flour

cup water
125mL rice-bran oil
1 cup coconut milk
2 cups Lotus Organic
Buckwheat Flour
2 tsp Lotus Gluten-free Baking
Powder
1 tsp Lotus Bi-carb Soda
tsp Lotus Fine Sea Salt
116 | EatWell
1 tsp vanilla powder

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

cup water
cup rice-bran oil
cup Lotus Cacao Powder
1 tsp vanilla powder
1 tsp Gluten-free Baking Powder
tsp baking soda
1 tsp Lotus Xanthan Gum
1 cup Lotus Organic Rapadura Sugar
cup cacao nibs
cup dark chocolate morsels

Mix together chia flour, water and oil.
Then mix together rest of ingredients
in bowl.
Pour into greased brownie pan and
bake for 2530 mins. Brownie will be
slightly soft in centre. Leave to cool
before serving.
tbsp Gluten-free Baking Powder

tsp vanilla
1 tsp Lotus Organic Matcha Powder
3 tbsp Lotus Organic Shredded Coconut
1 tbsp Lotus Organic Brown Rice Syrup
1 cup rice milk
Maple syrup & yoghurt, to serve
MATCHA & COCONUT

TEFF PANCAKES
Combine all dry ingredients and whisk

until combined. Pour in rice milk, then
mix again.
Heat pan on mediumlow, then pour
in one-sixth of pancake mix. Cook for 3
mins each side.
Serve with maple syrup and yoghurt.
Serves: 6

cup Lotus Organic White Teff Flour
1 tbsp Lotus Arrowroot Flour
Matcha & Coconut
Teff Pancakes
For more information visit lotus.com.au
KITCHEN GARDEN
CELERY
Celery
(Apium graveolens)
crisp delight
Celery is difficult to grow but the crisp taste
of fresh celery makes it worth the effort.
GROW YOUR CELERY

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

and unpleasant and blanching helps
keep them lighter. To blanch, about 23
weeks out from harvesting when plants
are a decent size, tie the stalks loosely
then wrap the stems with paper or plastic,
leaving the leaves sticking out the top.
Harvesting: Harvest 14 weeks from
planting and collect the stalks from the
outside in. You may begin harvesting when
stalks are about 20cm tall. Celery can be
kept in the garden for up to a month if soil
is built up around it to maintain an ideal
temperature.
... 8399 per cent of

these antioxidants were
retained in the celery
even after 10 minutes
of steaming.
elery was cultivated in parts of

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

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

to evaporate, causing the celery to have
a tendency to wilt too quickly. If you
have celery that has wilted, sprinkle
it with a little water and place it in the
refrigerator for several hours to help it
regain some of its crispness.
Cooking with celery
Celery makes a great raw snack, but you
can also cook with it. If you are planning
to steam vegetables as part of your
meal, you can include celery without
having to worry about excessive loss of
its antioxidants. One study compared
the impact of steaming (10 minutes) to
boiling (10 minutes) to blanching (threeminute submersion in boiling water) on
the total phenolic antioxidant nutrients in
celery. Boiling and blanching resulted in
substantial loss of these antioxidants, by
up to 41 per cent. However, 8399 per cent
of these antioxidants were retained in the
celery even after 10 minutes of steaming.
To clean celery, cut off the base and
leaves, then wash the leaves and stalks
under running water. Cut the stalks into
pieces of desired length. If the outside of
the celery stalk has fibrous strings, just
remove them by making a thin cut into
one end of the stalk and peeling away the
fibres. Be sure to use the leaves as they
contain lots of vitamin C, calcium and
potassium, but use them within a day
or two as they dont store very well.
Theres so much you can do with
your celery: add chopped celery to your
favourite salad recipe, use celery stalks as
dipping sticks, use celery leaves in salads,
add chopped celery to your favourite
stirfry, give your juice a tang by adding
celery to it, or add leaves and stalks to
soups, stews and casseroles.
FOOD PROFILE
MACADAMIAS
Macadamias
health nuts
To know a food is, usually, to love a
food and in our Food Profile we get
intimate with some of our favourite
foods. In this issue we become
matey with macadamias.
It wasnt long before the nuts were

appropriated as Hawaiian nuts and
the Hawaiians commercialised
the industry in the 1920s from wild
macadamia tree seeds sourced from
south-east Queensland rainforests.
Hawaiian varieties became the
cultivars of the Australian and global
industries, leading the world industry
until the 1980s. Since then, Australia
has become the worlds largest producer
of macadamia nuts. The local industry
currently employs about 5000 people,
produces 40,000 tonnes of nuts and
directly contributes more than $150
million to the Australian economy
each year.
WILD MACADAMIAS
acadamias (Macadamia
integrifolia) are rainforest
understorey trees that
will grow happily in either
light shade or full sun.It can take 1015
years before a macadamia tree reaches
maturity, with the trees growing to
heights of 1215 metres and having
shiny, dark-green leaves.
Macadamia nuts are encased in
a leathery, green husk that splits open
as the nut matures. Harvest comes
when they fall from the tree, which
is when the husk is removed and the
nuts are dried. The shell can then be
removed using a nutcracker. A handful
of these nuts makes a crunchy snack,
but theyre also great in biscuits, breads,
pastries, fruit salads and garden salads.
The best thing about macadamias is
they are wonderfully healthy.
In macadamias ... about

60 per cent of the fat
is the healthy monounsaturated fatty acid
oleic acid, the same fatty
acid found in olive oil.
NUTS FOR YOUR HEART

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

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

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

on the East Coast of Australia, the only
country in the world where they naturally
grow in the wild. There are four species
of macadamia found in small, mostly
isolated rainforest pockets from Lismore
in the south to north of Bundaberg. They
generally grow in areas where annual
rainfall is above 1000mm at elevations
up to 700m above sea level. Macadamias
occur in various rainforest types, ranging
from rich complex rainforests growing
on fertile volcanic soil or alluvium to
simple dry rainforest types growing
on rocky scree slopes.
Unfortunately, much of this rainforest
has been cleared for agriculture and
its now highly fragmented, prone to
invasion by weeds, trampling by cattle
and, in drier areas, is vulnerable to
fire. All four species of macadamia are
listed as threatened under Queensland,
New South Wales and commonwealth
legislation and are listed in the
International Union for the Conservation
of Nature and Natural Resources (IUCN)
1997 Red List of Threatened Plants.
The loss of macadamia rainforest
habitats has put at risk the many other
native plant and animal species that
share these habitats, including Coxens
Fig-parrot, Spotted-tailed Quoll, Giant
Barred Frog, Richmond Birdwing
Butterfly and many plant species.
Conserving our wild macadamias
will help save native species and play
an important role in supporting the
macadamia industry as the genetic
diversity found among wild plants could
help the industry adapt to changes
in weather patterns, emerging pests
and possible diseases.
EatWell | 119
SPONSOR RECIPES
WELL NATURALLY
ell Naturally No Sugar Added Chocolate Melts are the perfect ingredient
for creating amazing treats and desserts. Made with 70 per cent cocoa and
sweetened with stevia, these chocolate melts are packed with antioxidants
and have zero calories, making them a delicious and healthier choice.
Choc Hazel-Walnut
Brownie Bites
CHOC HAZEL-WALNUT
BROWNIE BITES
RECIPE / HAYLEY
CAVICCHIOLO@
NOURISHEDHABITS
The real question regarding these
little balls of bliss is whether you
really want to share or whether youd
rather keep them all to yourself.
Remember: Sharing is caring.
Makes: 2530 brownies
1 cup dry-roasted hazelnuts, skins

removed, plus extra for coating
cup walnuts
2 tbsp organic coconut flour
1 cup medjool dates, pitted
cup Well Naturally Melts, melted
together with 1 tsp virgin coconut oil
Using food processor, pulse hazelnuts
and walnuts to fine crumbs.
Add cacao powder and coconut
flour, mixing well to combine.
Add dates and melted chocolate/
coconut oil mix, and process until
mixture comes together to form a
large ball.
Roll into evenly sized balls and coat
in crushed hazelnuts.
Tip: As a decadent twist, half-dip bites
in melted Well Naturally Chocolate
before coating in nuts, and place in
fridge to set.
CHOCOLATE-DRIZZLED
COCONUT MACAROONS
RECIPE / HAYLEY
CAVICCHIOLO @
NOURISHEDHABITS
Chewy and sweet, these luscious
biscuits are the perfect balance of
coconut and chocolate. They are very
moreish, so be sure to share them
with those in need of an afternoon
pick-me-up.
Makes: 1012 macaroons
Place two-thirds of chocolate into

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

tsp coconut extract
2 tbsp Natvia
2 cups shredded coconut
cup Well Naturally Dark
Chocolate Melts
Using electric mixer, beat egg
whites for 35 mins, or until stiff
peaks form. Add coconut extract and
Natvia, then fold in coconut.
Line biscuit tray with baking paper
and, using melon baller, or small
ice-cream scoop, place scoopfuls of
mixture on tray.
Bake macaroons for 1520 mins or
until they turn a lovely golden-brown
all over. Remove from oven and allow
to cool on wire rack.
Melt chocolate as per package
instructions and drizzle over
macaroons, allowing them to set
before serving.
CHOCOLATE BARK
RECIPE / TANYA BARTOLINI
Present these delicious chocolate
treats to friends as an impressive,
handmade gift, serve as an
accompaniment to coffee at the
conclusion of a dinner party, or simply
embellish with your favourite nuts and
fruits and indulge yourself.
Serves: 4
250g Well Naturally Sugar Free Dark

Chocolate Melts
50g nuts of choice almonds,
walnuts, pistachios, pecans
50g dried cranberries
Fill saucepan with water to one-third full.
Place saucepan over medium heat
and bring to simmer, not boiling.
To make a double boiler, take a glass
bowl and rest over saucepan, ensuring
that bowl does not touch the water.
Chocolate Bark
Organic matters
Organic is not just a food buzzword. Theres evidence that its
not only better for you but also a viable part of our farming future.
... a report from the

French Agency for
Food Safety found that
organic plant products
are more nutrient dense,
have higher mineral
content and contain more
polyphenols than nonorganic plant products.
Over the past few years, the organics

industry has maintained an average
worldwide growth rate of around
2030 per cent annually, about 10 times
that of conventionally grown food. In
some sectors such as dairy, demand
is outstripping supply. Having been
tucked away on the fringes for decades,
organics is entering the mainstream,
but is the organic buzz based on
substance or will the bubble burst?
122 | EatWell
THE ORGANIC DIFFERENCE

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

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

Monitoring programs in Australia, in
line with other Western countries, show
that around one in three food items
tested has detectable pesticide traces.
Although organic food can never be
100 per cent free from these chemicals
due to occasional spray drift from
nearby farms, a 2003 study for Victorias
Department of Primary Industries
showed that the states organic produce
is virtually chemical-free.
Conventional agriculture relies
heavily on fertiliser inputs, which result
in faster, more lush growth with a
Photography by Istock
ookeepers at Copenhagen
Zoo have noticed that if the
chimpanzees and tapirs are
offered both organic and
conventionally grown bananas, they will
always choose the organic fruit. While
the chimps always eat the organic
bananas together with the skin, if
forced to settle for a conventionally
grown banana they will ensure that its
peeled first. Perhaps the chimps and
tapirs instinctively know something we
are just beginning to learn.
EATWELL
ORGANIC FOOD
acids myristic and palmitic acids.
Organic milk also contains higher
levels of fat-soluble vitamins (vitamin
E and carotenoids) as well as 40 per
cent more conjugated linoleic acid
(CLA), which has been associated with
lowering body-fat levels.
The more desirable fat profiled in
organic milk and meat was closely
associated with outdoor grazing and
low concentrate feeding of the cattle,
as prescribed by organic farming
standards.
CAN ORGANICS FEED US?

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

more soil carbon, have
better soil quality, reduce
soil erosion, produce
less pollution of soil
and water, and lower
greenhouse gas emissions.
Crops grown in organic fields, where

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

processes like pollination and enhanced
capacity of farms to adapt to changing
climatic conditions.
The authors of this study dont
advocate organic farming as the only
way to produce food for the future.
However, they do conclude that the way
forward is a blend of organic farming,
agroforestry, integrated farming,
conservation agriculture and mixed
crop/livestock farming.
There are still hurdles to this picture
of future farming, such as difficulties
with organic certification and lack of
related infrastructure, but whatever the
hurdles are, they are worth overcoming.
EatWell | 123
EatWell
WHATS ON
Whats On
WHATS COMING UP FOR YOU
MAY 1JUNE 30,
HUNTER VALLEY, NSW
Great news, food lovers. The Hunter Valley Wine Festival will
be spanning over a two-month period this year, giving us even
more time to enjoy everything this wonderful event has to offer.
The annual event celebrates the regions rich, diverse wine
and food culture with a series of fantastic activities throughout
May and June. With the opportunity to wine and dine with the
regions most talented cheese and wine makers, chefs, farmers
and growers, youll gain insider knowledge and take home
inspiration. Fine-tune your culinary sills with an interactive
cooking class or curl up beside an open wood fire with a glass
of fine red and a gourmet cheese platter. Whatever you desire,
pencil the Hunter Valley Wine Festival in your diary!
winecountry.com.au
MAY 1722, MYRTLEFORD, VIC

La Fiera Italian Festival is back and more brightly
coloured, beautiful and bigger than ever! See live cooking
demonstrations by well-known chefs, enjoy a fabulous feast
of traditional Italian food and wine from the Trentino region
of northern Italy, learn how to throw the perfect pizza dough
and tour the local boutique wineries that are not usually open
to the public. Plus, forage for wild mushrooms, participate in
a grape stomping competition and enjoy fine art and vintage
Italian car displays. There will also be soccer matches and a
bocce competition to watch, making La Fiera Italian Festival a
true Italian culture immersion not to be missed.
lafiera.com.au
JUNE 4, FRASER COAST, QLD

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

is a gourmet food experience of exquisite flavour, colour and
quality. The Fraser Coast has a wonderful range of fresh
produce such as mouth-watering Hervey Bay scallops and
Fraser Island prawns; its at Relish Festival that you can try
them all, plus locally made gourmet treats and premium wine.
Relish aims to connect local growers and producers with the
coasts local restaurants and cafes and introduce the residents
and visitors to the regions exceptionally delicious produce.
Catch live cooking demonstrations, a historic steam engine
filled with sweets and beers and a heritage-listed cellar where
youll find old rum barrels that date back to the 1860s.
relishfrasercoast.com.au/festival
Give us FOODBACK
We want your foodback: EatWell is all about building
a sharing community of people who care about
the origins, quality and enjoyment of food, so we
want to hear from you. Let us know how you have
found some of the recipes you have made from
this issue, share the improvements you might have
made or even send us one of your own favourite
recipes. We will publish as many of your insights and
contributions as we can. Send your foodback to Kate
at kduncan@universalmagazines.com.au
124 | EatWell
MAY 1316, CLARE VALLEY, SA
Wholefood secrets for glowing skin

Forget expensive lotions and skin creams. The way to beautiful
skin is through the food you eat.
SKIN FUNCTIONS
Skin has several functions in the body.
First, its protection for your body: from
the environment, dehydration, the sun,
physical injury and from bacteria.
Your skin plays a major role in the
way you sense your surroundings, with
nerves in the skin sending information
to the brain about touch, pain, pressure
and temperature. Its also a major site of
absorption for the body, which can work
both with and against you given your
environment and the products you may
use on your skin.
Skin regulates your temperature via
sweating and blood vessel and capillary
dilation and constriction. It also excretes
waste products and is involved in the
regulation of your immune system.
Conversion of vitamin D happens
in your skin and the skin also acts as
storage for fat, glucose, water, salt and
other vitamins.
Who knew that the skin did all this
and wasnt just a big bag to stop your
veins from falling out onto the floor?
So in light of this, what wonderful
wholefoods are best to feed and protect
your largest organ?
SKIN FOODS
Healthy skin, and hair for that matter,
needs a huge amount of nutrients and
healthy fats to grow and function. A
wholefoods diet with lots of water is a
great general recommendation, but there
are certain key players that will give
you more bang for your skin-nourishing
buck, and Im not just talking salmon and
blueberries. Healthy skin starts with a
healthy gut, so get ready to prepare some
gut-loving goodness.
Fermented foods
You know how wonderful fermented foods
are for your gut health, but did you know
they are also hugely beneficial for your
skin and hair?
Fermented foods and drinks such as
sauerkraut, kimchi, kefir and kombucha
contain lactic acid. Lactic acid is a
natural form of alpha hydroxy acid (AHA),
a popular ingredient in anti-wrinkle
treatments. AHA promotes collagen
formation and the production of skin cells,
and helps reduce the signs of ageing.
Milk kefir has been shown to reduce
certain metabolites of unhealthy gut
bacteria that can disturb the way that skin
cells divide and cause skin dryness.
Looking at the broader picture, a
healthy gut with a lovely balance of good
bacteria is the ultimate goal. Although
probiotics are a welcome and vital tool
on your journey to optimal gut health,
eating and drinking fermented foods
and drinks gives you access to a wider
range of bacteria than those that may
be packaged in a particular product.
Its also much more cost-effective.
Plus, you have the additional benefits
of consuming ferments as a wholefood,
including increased digestive function
and improved vitamin absorption.
In talking about specific strains,
though, one study from 2013 reports that
supplementation with the Lactobacillus
reuteri strain of bacteria resulted in an
increase in hair growth and shine, in skin
thickness and a general healthy glow. The
probiotics seemed to increase the sebumproducing cells, preventing the skin and
hair from drying out.
Also, two particular strains of bacteria
L. rhamnosus FTDC 8313 and L. gasseri
FTDC 8131 are capable of producing
hyaluronic acid. Often marketed as part
of skincare creams, its effects include
wound healing and tissue repair of the
skin, maintenance of skin elasticity and
correct cell proliferation.
There is more, however, to great
skin than bacteria.
Bitter greens
Bitter greens such as nettle, dandelion
greens, rocket, endive and mustard
greens are all beautiful digestive aids.
Packed with chlorophyll and antioxidants,
bitter greens stimulate saliva,

hydrochloric acid and bile flow via the
taste receptors on the tongue.
This supercharges the whole upper
digestive system, priming your body for
digestion and improving the assimilation
of nutrients. This in turn is fabulous for
your skin, nourishing from the inside
out. Although they dont have the bitter
digestive quality, green herbs are also
magical for the skin with their huge dose
of chlorophyll and antioxidants.
Probioti
emed to
increase
sebumproducing cells,
preventing the skin and
hair from drying out.
our skin is a living reflection

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

To finish off, there are a few other foods
that make it on to the skin-lovers list.
Foods high in healthy fats like olive oil,
salmon, sardines, fresh nuts and seeds
are brilliant for reducing inflammation
and can help reduce inflammatory
skin conditions.
Avocados are beautiful for the skin,
bringing healthy fats, but also vitamin
C and vitamin E. They are also wonderfully
high in fibre, keeping the digestion
moving and happy, which is essential
for clear skin.
Hopefully, you have found some fresh
ideas for nourishing your skin. I dont
mean to say that what you put on your
skin is not important, but showing it
love from the inside will give you that
deep glow.
Meg is a practising naturopath, cook,
mother, writer, health advocate and
passionate wholefood enthusiast based
in Melbourne.
EatWell | 125
Food Source
PRODUCTS & SERVICES FROM OUR ADVERTISERS
LOTUS ORGANIC
ACAI POWDER
Lotus Organic Acai Powder is a superfood
from the Amazon rainforest. Gluten free
and packed full of antioxidants, it can
be mixed in water or juice or added to a
smoothie, baking or cooking recipe.
W: lotus.com.au
THATS AMORE CHOOSE

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

FREE MAYONNAISE
Global Organics Egg Free Mayonnaise
is certified organic and sweetened with
agave syrup. Vegan friendly, it can be
used on its own or added to marinades or
dressings for a rich and creamy flavour.
W: globalorganics.com.au
DURU BULGUR
Duru Bulgur is made from 100 per cent
hard durum wheat thats steamed, dried
and ground into grains in a special
stone mill. Duru Bulgur can be used as
a healthy alternative to pasta, rice or
couscous in your favourite recipes for
soup or salads, or as a side dish.
W: durubulgur.com.au
126 | EatWell
SOUTHERN CROSS
POTTERY WATER FILTER
Southern Cross Pottery is an Australian
company that manufactures handmade
stoneware water purifiers, which remove
most impurities, including fluoride. The
purifiers come in various sizes and over 30
colours; the water is filtered without the
use of electricity or plumbing and is
cooled naturally.
W: southerncrosspottery.com.au
EatWell
FOOD SOURCE
MORLIFE
Morlife Quinoa Risottos are made for busy people who take
nutrition seriously. Its not easy to prepare nutritious glutenfree meals when time poor. However, its now easier than
ever! They are high in fibre and contain essential minerals,
vitamins, fatty acids and omega-3s. Available in Spiced
Pumpkin, Mediterranean Tomato and Herb, and Oriental
Ginger and Teriyaki flavours.
W: morlife.com
SAFCOL
Safcol is the first tuna brand available in major retailers to
commit to a range of pole-and-line-caught skipjack tuna, the
most sustainable tuna available, caught in the most sustainable
way. Safcol Pole and Line tuna is acknowledged by Greenpeace
for their world gold standard in tuna sustainability. Safcol is the
seafood expert leading change in the Australian tuna market,
protecting the oceans for future generations.
W: safcol.com.au
SUNWARRIOR
Sunwarrior is one of the
fastest-growing healthconscious, superfood
companies. Sunwarrior is
committed to making the
best plant-based proteins
and natural supplements.
Their mission to Illuminate
Body, Mind, and Planet
drives all they do. Its
simply who we are.
W: sunwarrior.com.au
WILD OLIVE
ORGANIC SHIRAZ
LEDA NUTRITION
Leda makes entertaining a pure pleasure with Minton and
Choculence crme-filled biscuits, smothered in their own dairyfree real chocolate. Enjoy a Minton, an elegant smooth mint
crme filling topped on a chocolate biscuit or Choculence, a
sandwich-style biscuit filled with a luxurious chocolate crme.
These delicious products are created using premium-quality
ingredients without the use of palm oil or added preservatives.
W: ledanutrition.com
Olive groves were first planted

throughout McLaren Vales rolling
hills and stunning vineyards over
100 years ago. Certified organic
grape-growing and winemaking
practices, minimal inputs
and no artificial herbicides or
pesticides ensure the healthiest
vines and grapes and the purest,
natural expression in the wine.
The Angove Wild Olive Shiraz
is a testament to the benefits
of organic grape growing, with
increased biodiversity in the
vineyard contributing to the
quality of fruit. Wild Olive Shiraz
is further reinforcement to the
Angove familys commitment to
sustainable viticulture.
W: angove.com.au
EatWell | 127
EatWell
FOOD SOURCE
PICS PEANUT BUTTER

Pics Peanut Butter uses the best
peanuts in the world: hi-oleic
runners from Australia. Freshly
roasted and with no added weird
stuff, Pics tastes glorious, like
peanut butter should. Enjoy straight
off the spoon or try one of the recipes
on page 46.
W: picspeanutbutter.com
AMAZONIA
Amazonias team of nutrition and health
experts have created the Immunity Plan
to naturally support and strengthen your
bodys immune system. These recipes
feature the Raw Prebiotic Vitamin C and
Raw Immune, which are keystones of the
program. The full e-book is available as a
free download on the website listed below.
W: amazonia.com.au
BUDERIM GINGER
Gone are the days of hard-to-open
packages and spilt snacks! Buderim
Ginger has just introduced new
packaging for its popular snacking
and cooking product: Naked Ginger.
These smooth and velvety ginger
pieces are now available in an easyto-open and resealable stand-up
200g pouch.
W: buderimginger.com
OUTBACK
SPIRIT
LOTUS ORGANIC
WHITE TEFF FLOUR
Lotus Organic White Teff Flour is
made by grinding the grain to a
fine powder. It is a source of fibre
and has a mild, nutty taste. It can
be used as a gluten-free flour
in baking and cooking to make
pancakes, shortbread or cakes.
W: lotus.com.au
128 | EatWell
Outback Spirit
products feature
Australian native
ingredients
that have been
ethically harvested
or cultivated in
Australias pristine
wilderness regions.
Using wild, natural
ingredients sourced
from the tropical
rainforests of Cape
York, the vast arid
deserts of Central
Australia and the
sub-alpine regions
of Victoria, SA
and Tasmania,
these gluten-free
chutneys, sauces,
dressings, herbs
and seasonings will
brighten every dish.
W: outbackspirit.
com.au
EatWell
FOOD SOURCE
NORBU
You dont have to sacrifice the foods you love in the pursuit of
health. With Norbu, skipping sugar couldnt be easier! Made from
monk fruit and other fruit nectars, Norbu tastes amazing and has
virtually no calories. Norbu is your sweet secret to wellness.
W: norbusweetener.com.au
MAD MILLIE
Mad Millie offers all the specialised equipment, ingredients
and knowhow to make great gourmet artisan foods at home
with easy-to-use kits. A no-knead sourdough kit and a
European-style butter-making kit are just a couple from the
range and fit perfectly together!
W: madmillie.com
COFFEX COFFEE
Coffex award-winning coffee is
a blend of high-altitude-grown
beans, which are Fairtrade and
certified organic. Specially roasted
and blended to produce a smooth,
medium-bodied espresso, fairness
never tasted so good.
W: coffex.com.au
WELL
NATURALLY
Well Naturally No Sugar
Added Dark Chocolate
Melts are the perfect
ingredient for creating
amazing treats and
desserts. Made with
70 per cent cocoa
and sweetened with
stevia, these chocolate
melts are packed with
antioxidants and have
zero calories, making
them a delicious and
healthier choice.
W: wellnaturally.com.au
MADURA TEA
Madura tea is more than just a cuppa! Tea is as much a cooking
ingredient as a delicious drink on its own. Using tea direct from
Maduras eco-sensitive Australian tea estate, you can discover
the versatility of Madura with their delicious recipes on page 28.
W: maduratea.com.au
EatWell | 129
EatWell
WHATS ON
Index
A
cai vitamin C bowl, 59

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

stirfry, 24
Bulgur
with chicken, 90
dessert with marmalade, 90
hazelnut & asparagus salad
with coriander prawns, 91
salad with rocket, 91
Burger, gluten-free teff beef,
116
Burrata, 92
Burritos
bean & rice, 66
coconut lime chicken, with Pics
sauce, 46
Bush tomato sausage & bean
casserole, 45
Butter, cultured, 107
acao
& orange cake, 97
almond smoothie, 98
mousse, 98
Caciocavallo, 93
Cake. see also Slice
cacao & orange, 97
Cam omile gets toasty with the
French, 29
Cannoli, 92
Caprese skewers, 93
Caramelised ACV, 48
Cashew
creamy yoghurt, 85
sour cream, 66
Chai
crme brle, 54
pancakes, 28
Cheese
caprese skewers, 93
goats cheese & fig on corn
thins, 111
hanged caciocavallo, 93
holy cannoli, 92
madly burrata, 92
strawberries & mascarpone on
corn thins, 110
Cherry
& coconut slice, 76
garcia, 42
Chicken
& kale over quinoa, 35
with bulgur, 90
coconut lime burritos, with Pics
sauce, 46
Mexican lime tortillas with
guacamole, 70
Moroccan tagine, 62
quick chilli, 67
Chilli
& lime stirfried rice & vegies, 26
chicken, 67
Chocolate. see also Brownies;
Cacao
& spiced nut spread, 84
& zucchini muffins, 99
bark, 121
beetroot biscuits, 95
coconut macaroons, 120
crunch bars, 100
fudge, 94, 99
hot chocolate Mexican style, 71
Mexican chilli, 68
monkey, 42
mousse, 77
peanut butter protein truffles,
87
popsicles, 96
thickshake, 56
Chocolate chip cookies,
chunky, 87
Coconut
& matcha teff pancakes, 117
bark with rosewater, pistachios
& raspberries, 78
chocolate-drizzled macaroons,
120
lime chicken burritos with Pics
sauce, 46
orange smoothie, 58
Coconut flour brownies, 95
Coriander prawns with bulgur,
hazelnut & asparagus
salad, 91
Corn thins
egg & salmon, 111
goats cheese & fig, 111
green toast, 110
strawberries & mascarpone,
110
Cranberry sauce, 61
Crme brle, chai, 54
Crunch bars, double chocolate,
100
Cultured butter, 107
Curry, eggplant, 47
ips
baba ghanoush, 83
kale & macadamia pesto, 82
spiced nut & real chocolate
spread, 84
Dragon fruit bowl, 50
Dukka, alkalising, 61
arl Grey waffles, 29
Egg & salmon on corn
thins, 111
Eggplant
baba ghanoush, 83
curry, 47
Enchiladas, mixed bean, 74
ajitas, mushroom &
capsicum, 66
Fig
& banana pancakes, 51
& goats cheese on corn
thins, 111
Fish, lemon myrtle crusted
ocean trout with Kakadu plum
& mango & coriander salsa, 45
French toast, camomile, 29
Frittata, roasted vegie &
spinach, 38
Fritters, zucchini, 30
Fruit loaf sourdough, 106
Fudge, chocolate, 94, 99
ado gado, 34, 35
Ginger marmalade pudding,
62
Gluten-free lemon zucchini
pasta, 40
Goats cheese & fig on corn
thins, 111
Goji & quinoa muesli, 52
Golden breakfast smoothie, 51
Granola, apricot & macadamia,
48
Guacamole, 66, 70
orchata, 72
Hot chocolate Mexican
style, 71
ce-cream spider, 97
Inca berry jam, 60
am, Inca berry, 60
D
E
F
H
I
J
K
L
ale
& macadamia pesto dip, 82
sauted, with walnuts, 22
aksa, vegan, 32
Lamb shanks braised in
outback tomato chutney & red
wine, 44
Lemon myrtle crusted ocean
trout with Kakadu plum &
mango & coriander salsa, 45
Lemon zucchini pasta, glutenfree, 40
Lemongrass & chilli garlic
prawns, 14
Lentil shepherds pie, 32
Lime chicken tortillas with
guacamole, 70
aca balls, turmeric &
apricot, 83
Macadamia & kale macadamia
pesto dip, 82
Macaroons, chocolate-drizzled
coconut, 120
Mango
immunity smoothie, 59
oat, banana & coconut bowl, 50
Marmalade pudding, 62
Mascarpone & strawberries on
corn thins, 110
Matcha & coconut teff
pancakes, 117
Milkshake, salted caramel, 60
Mousse
Minton chocolate, 77
raw cacao, 98
Muesli, quinoa & goji, 52
Muffins
blueberry teff, 116
chocolate & zucchini, 99
Mushrooms
& capsicum fajitas, 66
Asian stirfry, 20
stirfry, 20
tomato, spinach & avocado on
sourdough toast, 50
walnut & thyme pt on
sourdough, 80
Mussels in wild lime, chilli,
ginger & coconut milk
broth, 44
achos, 36
potato, 67
vegan, 64
Noodles
gingery buckwheat noodle
stirfry, 24
stirfry, 17
vegan laksa, 32
Nut butter biscuits, 81
Nuts
& chocolate spread, 84
cashew sour cream, 66
choc hazel-walnut brownie
bites, 120
creamy cashew yoghurt, 85
nutty seed clusters, 84
at, mango, banana &
coconut bowl, 50
Ocean trout, lemon myrtle
crusted, with Kakadu plum &
mango & coriander salsa, 45
Orange
& cacao cake, 97
coconut smoothie, 58
immunity juice, 58
ancakes
chai tea, 28
fig & banana, 51
matcha & coconut teff, 117
oven-baked peach & berry, 57
Papaya thick shake, 58
Pasta
roasted beetroot, 33
vegan spaghetti bolognaise, 33
Pastries, spinach & tofu
triangles, 80
Pt, mushroom, walnut &
thyme on sourdough, 80
Peach & berry pancake, 57
Peanut butter
biscotti, 46
chocolate protein truffles, 87
Peanut sauce, 34, 46, 47
Pesto, 110
kale & macadamia dip, 82
Pie, overnight banoffee, with
chia & oats, 56
Pizza, asparagus pita, 34
Popsicles, chocolate, 96
Potato nachos, 67
Prawns
coriander, with bulgur, hazelnut
& asparagus salad, 91
lemongrasss & chilli garlic, 14
Pudding, ginger marmalade, 62
Pumpkin soup, Thai-style, 63
uinoa
& goji muesli, 52
fried chicken & kale over, 35
stuffed turkey roast, 61
aspberry ice-cream
spider, 97
Raw cacao. see Cacao
Raw fudge brownies, 96
Red dragon fruit bowl, 50
Rice. see also Brown rice
Indian-style pilau, 63
Rice noodle vegan laksa, 32
Ricotta cannoli, 92
Rosewater, 78
alad
bulgur, hazelnut &
asparagus, with coriander
prawns, 91
bulgur with rocket, 91
gado gado, 34, 35
hot, 47
Salmon & egg on corn thins,
111
Salsa, 66
mango & coriander, 45
Salted caramel milkshake, 60
Sauce
cranberry, 61
peanut, 34, 46, 47
Sausage & bean casserole, 45
Shepherds pie, 32
Slice. see also Brownies
bulgur dessert with marmalade,
90
cherry & coconut, 76
Smoothies
cacao almond, 98
green, 81
green sunshine, 59
mango immunity, 59
orange coconut, 58
Soup
Thai-style pumpkin, 63
vegan laksa, 32
Sour cream, cashew, 66
Q
R
Sourdough, 106
fruit loaf, 106
Spaghetti bolognaise, vegan, 33
Spice mix, Mexican, 71
Spinach
& roasted vegie frittata, 38
& tofu triangles, 80
Spread, spiced nut & real
chocolate, 84
Stirfry
Asian mushroom, 20
asparagus, red pepper & black
bean, 16
black noodle, 17
chilli & lime, with vegies, 26
ginger beef, 18
lemongrass & chilli garlic
prawns, 14
mongolian tofu, 16
quick gingery buckwheat
noodle, 24
rice, 18
sauted kale with walnuts, 22
vegetable tamari, 18
Strawberries & mascarpone on
corn thins, 110
agine, Moroccan chicken, 62
Tamari stirfry, 18
Teff
blueberry muffins, 116
brownie, 117
gluten-free beef burger, 116
matcha & coconut pancakes,
117
Thickshake
chocolate, 56
papaya, 58
Tofu
& spinach triangles, 80
mongolian stirfry, 16
Tomato, mushroom, spinach
& avocado on sourdough
toast, 50
Tortillas, Mexican lime chicken,
with guacamole, 70
Turkey, quinoa stuffed roast, 61
Turmeric & apricot maca
balls, 83
affles, Earl Grey, 29
W
Y
Z
oghurt, creamy cashew, 85
ucchini
& chocolate muffins, 99
fritters, 30
pasta, gluten-free lemon, 40
Chefs
Connelly, Christie .......................
33, 34, 95, 96
Guthrie, Adam ............................
16, 17, 32, 33, 50, 64, 66, 80, 81
Guy, Lisa ......................................
14, 20, 30, 38, 40, 68, 70, 71,
82, 83, 97, 98
Holmes, Lee ...............................
18, 35, 36, 48, 54, 57, 78, 81,
94, 96, 97
Minnebo, Danielle ......................
51, 52, 67, 68
Thompson, Meg ..........................
22, 24, 26, 52, 56, 71, 72, 74, 84,
85, 99, 100

Eat Well Issue62016

Caricato da

Informazioni sul documento

Copyright

Formati disponibili

Condividi questo documento

Condividi o incorpora il documento

Opzioni di condivisione

Hai trovato utile questo documento?

Questo contenuto è inappropriato?

Copyright:

Formati disponibili

Eat Well Issue62016

Caricato da

Copyright:

Formati disponibili

EatWell

Join the food revolution

GET YOU GOING

MEALS, SNACKS & DESSERTS FOR ENTERTAINING & LIVING WELL

CHAIRMAN/CEO Prema Perera

m a bit of a coffee snob.

can grow and on the vine of fellowship you will

The EatWell Awards

ACN 003 026 944

Lee Holmes Gado Gado.

This year EatWell is running the rst EatWell

(Appears in Eat Yourself Beautiful, Murdoch Books)

Life in Healthy Balance

Natural, healthy food

Stack up to 12 trays of your favourite fruits, nuts an

FILTER PRO FOOD

This revolutionary performance machine with its 27,000 RPMs

The Market leader in dehydration technology.

For more information visit www.lequip.com.au or phone 02 8004 9597

Juices Fruit, Wheatgrass & Vegetables

Retains more nutrients and enzymes

Intl Invention Fair

Kuvings Smoothie Maker

550mL Sports Bottlle

+IGEIAwww.kuvings.net.au JM?=GG02 9798 0586

812 Our Chefs

78 Recipes Snacks for your day

118 Kitchen Garden Celery

94 Recipes Cooking with Cacao

122 Why Organics?

101 Seasonal Food Guide

125 The Whole Food

102 News Feed

Next to each recipe in EatWell

114 Cooking with Oils

After being diagnosed with a crippling

knowledge and empowerment. Lees

HEALTHCARE SINCE 1916

Available at leading pharmacies throughout Australia including:

created by The Amazonia Group

Prawns not only add protein to this dish,

300g raw prawns

1 small red chilli, deseeded

Photography by Lisa Guy

Feed Your Vego

Available in Natural, Vanilla and Chocolate at selected Coles, Woolworths,

2 cups cooked brown rice

Sprinkle with herbs and sesame seeds

MONGOLIAN TOFU STIRFRY

To make sauce, add soy sauce, agave

Photography by Adam Guthrie

1 green capsicum, sliced

Change this dish up

Photography by Greg Twemlow

BLACK NOODLE STIRFRY

1 tbsp grated ginger

To make sauce, mix all ingredients and

1 tbsp extra-virgin coconut oil

VEGETABLE TAMARI STIRFRY

and is a surefire way to cram in your

1 tbsp coconut oil

STIRFRIED GINGER BEEF

2 tbsp coconut oil

Photography by Kate Duncan & Steve Brown

+IGEIAwww.kuvings.net.au JM?=GG02 9798 0586