ISSUE 50 AUS $12.00* NZ $12.00 (Both incl. GST) H E A L T H Y E A S Y D E L I C I O U S SUPER SPRING RECIPES 100+ PLANT-BASED Greek delights Get to know gnocchi | Discover beautiful breads 6 steps to cut food waste | Learn to eat for better sleep Apricot & Strawberry Almond Galette Gluten-free mond Get to know gnocchi | Discover BUDGET-SAVING Vibrant vegan BREAKFASTS Astounding APRICOT DISHES
Blood oranges are a mutation of sweet oranges and were documented in Italy as early as the 1600s. They look very much like ordinary oranges until you cut them open and see their blood-red fruit. The bright red flesh comes from pigments known as anthocyanins, the same group of antioxidant pigments that give berries their antioxidant effects. In addition to their anthocyanin content, just one blood orange gives you twice the recommended daily intake of vitamin C. The added bonus to all of this nutrition is a subtle raspberry hint to their flavour that makes these oranges a healthful and delicious snack. 4 | EATWELL
EATWELL | 5 EATWELL for the love of food
Tarator is one of the standout dishes of Bulgarian cuisine and it is the perfect nourishing, tasty food as the weather warms up. Technically, tarator is just a cold soup, but in Bulgarian society it is so much more as the soup is often served to guests as a welcome dish, and the more walnuts in the dish, the more welcoming the host. Tarator is made with cucumbers, fresh dill, garlic, walnuts, yoghurt, oil and water. You can also add vinegar or lemon to taste. No heat is required in the making and the ingredients combine to produce a light, refreshing, highly nutritious dish that can be served as a first course or a side dish to a main meal. However you have it, tuck into your tarator with gusto and if you spill a little, don’t worry because Bulgarian folklore states that a little spilled tarator on you is a sign of good things to come. 6 | EATWELL
EATWELL | 7 EATWELL for the love of food
8 | EATWELL I have a friend — let’s call him “Farfel” in the interests of protecting both the innocent and decidedly guilty. Recently, Farfel had a birthday that he and his wife Roxette (again name changed) decided was deserving of a large-ish celebration. The event was held at the Roxette-Farfel abode, and it did not disappoint. It was a Ķ tting Festival of Farfel. Although it was a winter event, the festivities took place largely outside. The Farfel backyard is not overly extensive, but it is well looked after and features plenty of foliage. Every available centimetre of leaf and branch seemed to be carrying a light of some hue. There were a couple of Ķ res burning in free-standing Ķ repits and the overall impression was that we had walked into a Farfel-Ľ avoured fairyland. Setting off the entire scene and giving it a truly heart-warming tone was the back deck of the house, which was similarly lit and bore tables straining with the weight of the victuals they were carrying. There were massive bowls of warming chilli (both carnivore and vegetarian varieties), quiche, vegetable pie, chicken pie, fried rice, salads, and copious amounts of mulled wine. Between them, Roxette and Farfel have a DIY mentality and they had, through the course of the day, cooked it all themselves. Neither of the duo is cordon bleu in the kitchen, but they approach their cooking with goodwill and intensity of purpose. That night the chilli was piquant, the pie was Ľ avoursome, and the mulled wine delicately warming. The thing is, with all due respect to Roxette and Farfel, I don’t think it was the food that was so delicious; it was the night. This same principle — but in reverse — operates in airplanes. Airplane food is notoriously bland, but that is not entirely the fault of the catering companies involved. Meals in planes are not served until the plane levels off. Once at cruising altitude of about 30,000 feet, the cabin crew will spring into action, producing from the recesses of their trolley plates covered in plastic protecting what may once have been various forms of meat and vegetables. The thing is, at 30,000 feet the cabin air becomes dry, with the humidity dropping to below 20 per cent. Due to the lack of moisture, your sense of smell is reduced, and smell is a signiĶ cant portion of taste. At the same time, lower air pressure reduces the sensitivity of your taste buds so that your ability to taste sweet and salty (but possibly not umami) is diminished. Background noise in a plane also impacts taste, as will the fact that you are pressed up against a sweaty person with a deviated septum that means he chews with his mouth open. The point is, taste is a multifactorial phenomenon. Your environment contributes to the taste of your food. In a plane the environment does the food no favours. At the Festival of Farfel, the entire ambience lent a richness to the food. The lesson for us all is that you have a lot more to play with than the food itself when planning your meal. Turn off the TV, light a candle, sit somewhere with a view, share it with friends, and you can take any meal to new heights. EDITOR fr the 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 our food, so we want to hear from you. Let us know how you have found some of the recipes you have made from this issue, share the improvements you might have made or even send us one of your own favourite recipes. We will publish as many of your insights and contributions as we can. Send your foodback to Georgia at [email protected]. Editor Terry Robson Deputy Editor Kate Holland Designer Michaela Primiano Feature Writers Linda Moon, Lisa Guy, Raquel NeoĶ t, Lolita Walters Chefs Naomi Sherman, Lisa Guy, Danielle Minnebo, Lee Holmes, Raquel NeoĶ t, Sammy Jones, Georgia Harding On the cover Lisa Guy's Gluten-Free Apricot & Strawberry Almond Galette, Page 92 Ad Partnerships Manager NSW Jess Koch +61 482 515 866 Ad Partnerships Manager VIC, SA, QLD Tracey Dwyer Ph +61 414 431 415 Advertising Production Co-ordinator Brendan Alder Ph +61 2 9887 0325 Publisher Janice Williams Chairman/CEO Prema Perera Publisher Janice Williams Chief Financial OfĶ cer Vicky Mahadeva Associate Publisher Emma Perera Circulation Business Development Manager Mark McTaggart Subscription enquiries 1300 303 414 Circulation enquiries +61 2 9805 0399 EatWell Issue 50 is published by Universal WellBeing Pty Ltd, Unit 5, 6–8 ByĶ eld Street, North Ryde NSW 2113, Australia. Phone: +61 2 9805 0399, Fax: +61 2 9805 0714. 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10 | EATWELL Contents 1 2 O u r c hefs Meet the chefs who bring this issue’s recipes to you: Lisa Guy, Georgia Harding, Lee Holmes, Sammy Jones, Danielle Minnebo, Raquel NeoĶ t and Naomi Sherman. 16 Food prof i le: Strawberries Strawberries are an antioxidant powerhouse that make a perfect raw food snack, but with a little imagination there are endless possibilities for strawberries in your kitchen. 18 Gnow your gnocchi In this article we dip into gnocchi’s fascinating history, show you how to make your own, and how to use it with some wonderful sauces. 20 Recipes: Alfresco delight Whether it is on the deck, patio, or under an umbrella on the lawn, here are some meals to suit the outdoors that will delight your family and friends: sticky mince nourish bowl; spicy chicken tacos; strawberry and watermelon salad; pan-seared scallops with rose vinaigrette; and Caprese skewers with balsamic glaze. 40 Recipes: Bowled over Meals made in bowls are easy to assemble, portable, tidy and comforting. Prepare to be bowled over by our one-bowl recipes such as: green breakfast bowl with pumpkin feta hummus; one-pot chicken and mushroom paella; salmon sushi bowl; tomato thyme pasta with goat’s cheese; and Moroccan lamb with couscous. 54 Recipes: Vegan breakfasts Vegan breakfasts don’t have heavy animal fats, but that doesn’t mean a vegan breakfast can’t be satisfying, especially if you try our vegan breakfast delights such as: roasted mushrooms with heirloom tomatoes and baked beans; rainbow mixed bruschetta with vegan cream cheese; blueberry and oat mufĶ ns; breakfast tacos; and gluten-free citrus vegan pancakes. 64 Breadwise From historical origins and cultural traditions to the delicious diversity of contemporary varieties, we explore the wonderful world that is bread — a sublimely humble yet versatile dietary staple. 70 Recipes: Delicious, nutritious budget recipes When Ķ nancial times are tough, it does not mean you have to eat an unhealthy diet. Here we share some ideas for affordable, delicious, nutritious meals such as: quick pantry lentil soup; tuna, corn and quinoa fritters; Mexican stuffed sweet potatoes; red lentil dahl with Ľ atbread; and pumpkin, spinach and feta frittata. 80 6 ways to cut food waste Reducing food waste lowers the cost of living and helps the environment. Here’s how to get started now. 84 In conversation with Clare Scrine Clare Scrine, a Brisbane-based food writer and author of two cookbooks, shares how cooking helps her to Ķ nd calm focus amidst the busyness of everyday life. 90 Recipes: Cooking with apricots Bring the pleasure of apricots into your cooking with our: apricot coconut biscuits; lamb tagine; apricot and strawberry almond galette; apricot and passionfruit coconut chia parfait; apricotglazed chicken; and grilled apricot and goat’s cheese salad. 100 Foods for sleep Sleep is an important component of your health and what you eat can signiĶ cantly affect it. Here we look at seven foods that can help you get your best sleep. 110 W h at ’s on? Your guide to events in the sustainable good food space. 11 2 Recipes: Plant-based Greek style Greek food is simple, colourful and incredibly nutritious. We sample Greek Ľ avour using only plant-origin ingredients. Try some plantbased Greek style with our: leek, lemon and dill rice; marinated beans; yellow split pea dip; roasted pistachio and vanilla halva; and eggplant and mushroom moussaka. GF V VG Gluten Free Vegetarian Friendly Vegan Friendly Our Guide Next to each recipe in EatWell, you will see icons as a guide. This is what they mean: DF Dairy Free 57
12 | EATWELL Our Chefs Georgia Harding Georgia Harding is a naturopath with almost 20 years experience, a mother, and a passionate health educator. After many years consulting in a busy practice, lecturing in natural medicine and sharing her knowledge on talkback radio, Georgia decided to reach out and share her passion for holistic health by developing her blog, Well Nourished. On her website, she shares fad-free health advice and intolerance/ allergy-friendly recipes to inspire people to live happy, healthy lives and create delicious food memories. Georgia says, “The intricacies of the way we eat seem to have become the big picture and a source of stress for so many people.” She advises, “Avoid becoming hung-up on all of those little things you ‘should’ be doing and take simple steps to improve your health and wellbeing — good health and eating well is a lifestyle, not a diet.” She endeavours to simplify nutrition and make cooking nourishing meals achievable for everyone. Georgia is committed to supporting the health of this generation of children, so she especially loves to help parents feed their kids well. She believes healthy eating habits and a passion for good food are developed in early childhood. “As you have to teach your children manners or to read and write, you also need to teach them how to eat well.” On her website, Georgia shares many tips and strategies for encouraging kids to be fuss-free and genuinely love eating nourishing wholefoods. Georgia’s beautiful ebook Rise and Shine — A Well Nourished Breakfast will inspire and guide you to prepare the most important meal of the day in just minutes. Her latest ebook The Well Nourished Lunch Box contains over 50 nut-free, allergy-friendly wholefood sweet and savoury snacks, lunches and meals to inspire you to pack a nourishing lunch box that your kids will love to eat and you will love to make. Connect with Georgia Harding at wellnourished.com.au
CHEF PROFILES meet our chefs EATWELL | 13 Raquel Neofit Raquel NeoĶ t is a recipe developer and writer who loves sharing her passion for and knowledge of all things food and travel. She lives by the motto “life in balance”. As a parent, Raquel is passionate about healthy food and raising her two girls to make the most of life, while passing on her philosophy of life in balance and teaching them to respect and value the world we live in. As a writer for the indoor horticulture industry, Raquel is determined to change the way we look at hydroponics and educate consumers on the beneĶ ts of eating produce grown in a protected environment. Over the years, she has met many protected cropping farmers and found they all have two things in common: dedication to producing the most nutritious and best-tasting produce possible; and enthusiasm for changing the rules of pest management by avoiding pesticides in their greenhouses. Raquel’s passion for food and cooking stems from a childhood in which most vegetables were frozen and dinner was usually meat and three veg, with a lamb roast on Sunday nights, always cooked old-school in a pound of dripping! So for many years she endeavoured to broaden her palate and fell in love with many exotic techniques from around the world — but with a healthy twist. Connect with Raquel at raquel-neoĶ t.squarespace.com Sammy Jones Sammy Jones is a food, product and interiors photographer. When Ķ nishing studying photography in 2021, Sammy started a continuous portfolio of work called Pick to Plate, in which she explores where food comes from and the way it is brought to the table. For this, she sourced locally grown ingredients and explored creative food recipes, developing them into something visually beautiful as well as nourishing. Along with personal projects, Sammy has developed a creative Ľ ow of cooking, styling and photographing food and food products for brands locally, nationally and internationally. “I love working with clients to recipe develop and create visually beautiful foods including their products for their audience, as well as balancing out creating personal work for myself and educating myself and two young children about nutrition and the importance of our food choices,” shares Sammy. “Recipe development has been an ongoing process for me over the years as I have had to limit my dairy intake and Ķ nd alternatives to substitute milkbased ingredients. I am continually asked for my recipes, so I am super excited to be sharing what I love.” Connect with Sammy at sammyjonesphotography.com Naomi Sherman Naomi Sherman is a food photographer and stylist who creates edible artistry in her studio located in the beautiful Huon Valley in Tasmania. A Ķ rm believer that there is no one-size-Ķ ts-all approach to good health, Naomi loves to create recipes that are fresh and bursting with Ľ avour, with an emphasis on gluten- and reĶ ned sugar-free dishes. Her recipes, along with her award-winning cookbook Edible Heirlooms and mentoring program, can be found at naomishermanfoodcreative.com
14 | EATWELL Lisa Guy Lisa Guy is a highly qualiĶ ed Sydney-based naturopath, author and passionate foodie and founder of Art of Healing and Bodhi Organic Tea. Lisa is a believer that good, wholesome food is one of the greatest pleasures in life and the foundation of good health. Lisa encourages her clients to get back to eating what Mother Nature intended: good, clean, wholesome food that’s nutrient-rich and free from high levels of sugars, harmful fats, artiĶ cial additives and pesticides. Lisa’s aim is to change the way people eat, cook and think about food. Lisa sees a wide range of clients in her clinic, ranging from people with severe anxiety, mums with post-natal depression and people with adrenal exhaustion to couples having difĶ culty conceiving and parents who need help with their little fussy eaters. Being a mum of two little girls, Lisa has a particular passion for supporting women through pregnancy and beyond and for children’s health and nutrition. Lisa is an avid health writer, being The Telegraph’s Body + Soul’s resident nutritionist and a regular contributor to WellBeing and Nurture Natural Parenting magazine. Lisa is frequently quoted in many leading Australian publications promoting the natural way to better health. She is also an author of Ķ ve books to date, including My Goodness: all you need to know about children’s health and nutrition, Pregnancy Essentials, Heal Yourself, Listen to your Body and Healthy Skin Diet. Connect with Lisa at artofhealing.com.au Lee Holmes Lee Holmes’ 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 difĶ cult, complicated and time-consuming. Lee says, “The best feeling I get is when I create a recipe using interesting, nourishing ingredients and it knocks my socks off. Then I can’t wait to share it with my community and hear their experiences.” After being diagnosed with a crippling autoimmune disease in 2006, Lee travelled the world discovering foods that could be used to heal her body at a cellular level. After Ķ nding many nutrient-rich and anti-inĽ ammatory foods and changing her diet, Lee recovered. Her mind alive with ideas for new recipes, she wanted to share her creations with the world, so superchargedfood.com was born. Supercharged Food is all about making small and realistic changes every day. It’s about making healthy choices through knowledge and empowerment. Lee’s blog has become one of the leading health and lifestyle blogs in Australia. From posting recipes, her passion to share her story and help others has snowballed and the blog has recently taken home the overall prize at the Bupa Health InĽ uencer Awards, as well as the best blog in the Healthy Eating category. Connect with Lee at superchargedfood.com
In Spanish “tinto” means red and “verano” means summer. These words have come together to refer to a very popular summertime drink, but there’s an unspoken word missing from the colloquial name and that word is “vino”. The original story of this drink goes back to the 1920s, near Cordoba in Spain, when a restaurant owner had an idea. He combined red wine with a sparkling soft drink and the combination proved so popular and refreshing that it spread throughout Spain. Today tinto de verano is typically made with red wine and a lemon-flavoured soft drink. It is so popular that pre-made varieties are sold, but the versions made on site by a skilled bar person tend to be less sweet and more piquant. EATWELL | 15 EATWELL for the love of food
16 | EATWELL FOOD IN PROFILE strawberries Strawberries (Fragaria x ananassa) Strawberries are an antioxidant powerhouse that make a perfect raw food snack, but with a little imagination there are endless possibilities for strawberries in your kitchen. Technically, the cultivated strawberry plant, Fragaria x ananassa, is a member of the rose family, Rosaceaes. Prior to the relatively recent development of Fragaria x ananassa in the last couple of centuries, the more common strawberries were wood strawberries (Fragaria vesca) and musky strawberries (Fragaria moschata) cultivated in Europe and Russia for centuries. These species were largely supplanted by cultivation of Fragaria x ananassa over the last 250 years. We all know, however, that strawberries are much more than their technical botany. The name Fragaria means fragrant, which describes this fruit’s perfumed aroma, and its heart-shaped cross-section has seen it take on romantic connotations for centuries. Indeed, strawberries were regarded as an aphrodisiac by the French, although the French regard most things as an aphrodisiac, but its perfect combination with foods like chocolate and champagne make it a perfect, and nutritious, food for sharing. Grow your strawberries Strawberry plants are perennial, “stoloniferous” plants, meaning they spread via stolons or “runners”. The runners produce “daughter” plants at every other node. Flowers of the plant are white, with 25-30 yellow stamens, and the centre Ľ ower opens Ķ rst and is the biggest, producing the largest fruit. They are self-fruitful and therefore do not need cross pollination for fruiting, although bee activity is beneĶ cial in transferring pollen to stigmas in an individual Ľ ower. The strawberry is actually an accessory fruit, since the part that we eat does not originate from the ovary of the plant. The true “fruits” are actually the numerous, tiny specks that cover what we call the strawberry. Planting time varies depending on location and variety. Most Australian climate zones are suitable, but you should do some research on the variety best suited to your climate. Generally, strawberries like fertile, sunny, well-drained positions and slightly acidic soil. Prepare the soil with manure and compost before planting your seedlings or runners. Leave room between plants to improve ventilation. Water the root zone regularly during fruiting and apply liquid seaweed fertiliser fortnightly. Mulch with pea straw to keep fruit off the ground and snails at bay. Strawberries send out runners, but you should remove these so the plant focuses its energy on growth and fruit production. Strawberry plants produce well for about three years but are prone to viral diseases. It’s best to replace them after three seasons with new virus-free plants or runners and prepare a new garden area. They are also good for pots and hanging baskets. Eat sun-ripened strawberries straight from the bush. Fruit production can take about three weeks from Ľ owering depending on the conditions. Consider netting your crop if birds are a problem. Your healing strawberries Strawberries, like all berries, are an excellent source of antioxidant polyphenols. Strawberries also contain a range of nutrients such as vitamin C (more than oranges), manganese, magnesium, B vitamins and potassium, but it is the powerful polyphenols that have been shown to be very healthy. Berry young brains Research has shown that people who eat more strawberries and blueberries have slower rates of cognitive decline, such that their brains are effectively two-and-a-half years younger than their nonberry-eating counterparts. Cosmic effects Research done at the University of Maryland has shown that eating strawberries could protect astronauts against the negative effects of cosmic radiation as they re-enter earth’s atmosphere. Strawberries in your kitchen A delicious bowl of strawberries picked straight from your garden needs no enhancement. However, if you want to play around with your strawberries, there are many options. Since strawberries are a member of the rose family, it is not surprising that a few drops of rosewater make their Ľ avour sing. Strawberries and cream are a classical culinary match made in heaven. If you want to try them Italian style, dust your strawberries with a little icing sugar, drizzle a little caramelised balsamic vinegar, top with mascarpone cheese and just a little ground black pepper. A perfect partner for the fragrant sweetness of strawberries is the tartness of rhubarb, and these two combine delightfully in pies, crumbles and jams. Of course, strawberry needs no partner in making possibly the best jam there is. If you are buying strawberries, choose those that are plump, Ķ rm, fragrant, and without white shoulders showing at the stem end. An organic must Strawberries are part of the “Dirty Dozen”, the 12 fruits and vegetables that are most likely to be contaminated with pesticides and herbicides. If you can grow your own or buy organic strawberries, you are getting the best version of this delightful fruit.
Australian Family Owned, Since 1982 Bring family & friends together this winter with Chris’ Homestyle range of dips.
The consensus is that gnocchi dates back to Roman times. Its base was semolina and water, and it was more like pasta than the Ľ uffy little pillows we know and love today. Roman-style gnocchi also contained eggs for richness and is known as Gnocci alla Romana. But this early version was more like a porridge consistency and was shaped into ovals and baked. In the 16th or 17th century, potatoes were introduced to Italy by Spanish explorers who brought them back from South America, and it wasn’t long before a version similar to what we know today emerged. Traceable forms of gnocchi have been around since the Renaissance, and likely much earlier, made from various ingredients. Generally, gnocchi is considered equal parts pasta and dumpling that is generally around the size of a thimble, with ridges on one side and an indentation in the back to help catch the sauce. Different regions have different histories and ideas. In the Piedmont region, for instance, gnocchi is made with little or no potato. Italian chef Stefano Manfredi agrees with the historical record, telling us gnocchi were Ķ rst created using Ľ our and water, just like pasta was made back in the day. Homemade potato gnocchi While gnocchi doesn’t have many ingredients, it can be difĶ cult to perfect and you need to rely on your sense of touch and feel rather than a strict recipe. Understanding gnocchi’s nuances to create plump, heavenly potato pillows also helps. Potato and Ľ our-based gnocchi are the most popular worldwide, but you can make gnocchi with pumpkin, sweet potato, celeriac, ricotta, semolina and spinach. Essentially, you can make gnocchi from anything you can mash or purée. The most important step when making conventional potato gnocchi is to choose the right potatoes. The texture of your gnocchi can change depending on the age of the potato and how much starch it contains. Choose a drier, older roasting potato for the best result. The less white starch, the better. Choose yellow-Ľ esh potatoes for the best result and Ľ avour. Italians are well aware of this; a thirdWords / Raquel Neofit Northern Italy is often referred to as the birthplace of gnocchi, but every region has its own version and serving style, and many areas across the Italian peninsula lay claim to its origins. Here we dip into gnocchi’s fascinating history, show you how to make your own, and learn how to use it with some wonderful sauces. 18 | EATWELL
Cook ing gnocchi — salt your water like the sea When it comes to cooking gnocchi — and this is important — you need a large pot of heavily salted, gently boiling water. Add the gnocchi and do not go anywhere! They cook a lot quicker than you might expect. Within minutes your gnocchi will Ľ oat to the surface, and that’s how you know they are perfectly cooked. Remove them with a large slotted spoon, drain them, and toss them in your favourite sauce. Potato gnocchi and beyond Different regions have different histories and ideas. In the Piedmont region, gnocchi is made with little or no potato. In Rome in ancient times, it was made with semolina. Semolina was and is held in very high regard throughout Italy. It’s the centre of the durum-wheat grain and is removed before the rest of the grain is milled into Ľ our. There are many ways to add life and Ľ avour to gnocchi: • Grated nutmeg and parmesan are popular Ľ avours. • Saffron not only tastes great but also gives a beautiful orange hue. • Ricotta gnocchi is creamy and decadent but still light and soul-warming. • Pumpkin and sweet potato make great gnocchi. • CauliĽ ower makes a delicious base, as does spinach. The final step: Sauce Gnocchi really needs a sauce, and most pasta sauces complement it beautifully. The most famous and popular sauces have always been Al Burro E Salvia, burnt butter and sage, or a classic tomatobased sauce perfumed with garlic and basil. Simple Ľ avours and ingredients that sing. Just like the gnocchi itself, when you’re in Italy or talking traditional recipes, the style of sauce they’re tossed in often depends on the region. In Lombardy you’ll Ķ nd gnocchi tossed in butter and parmesan. In Piedmont it’s often tossed in a creamy sauce, covered in cheese and baked. In Verona it’s served in a traditional tomato sauce. You can also turn your gnocchi into a pasta-style bake. Cook them per the directions above, drain, toss in sauce, place in a baking dish and top with your favourite melting cheese. Bake at 180°C until the cheese has melted and is starting to brown. Cook ahead You can cook gnocchi three to four hours before you want to eat. Drain them well, refresh them in ice water, toss in a little olive oil so they don’t stick together, and place in a single layer on a tray with a rack, covered with a clean tea towel. When you are ready to eat, drop them gently back into boiling water for around 30 seconds to warm, then add them to your sauce, toss to coat and serve immediately. Freeze for a rainy day Gnocchi is one of the world’s best comfort foods, and often the day we crave comfort food is when we don’t want to do the work. Luckily, gnocchi can be frozen! Place a layer of baking paper in an airtight container, place the gnocchi in a single layer and freeze for up to three months. When you’re ready to eat them, cook them frozen. Raquel Neofit is a recipe developer and freelance writer specialising in food, horticulture, travel and all things lifestyle related. Follow Raquel’s quest for a “life lived in balance” on Instagram @raquelneofit Potato a nd f lour-based gnocch i a re the most popu la r worldw ide, but you ca n ma ke gnocch i w ith pumpk in, sweet potato, celeriac, ricotta, semolina and spinach. generation greengrocer told me years ago that yellow-Ľ esh potatoes have the most Ľ avour and a better texture. They’re also less likely to fall apart when cooking. To cook potatoes for gnocchi, gently boil them in a little water covered with a lid or steam them in their skin to avoid absorbing too much water. When the potatoes are tender, drain them and allow them to cool so you can handle them and peel them. Put them through a potato ricer while they are still hot and rice straight onto your bench or a very large board. Make a well in the centre. Add a cup of Ľ our, a good pinch of salt and two eggs to every kilo of potato. Don’t add eggs directly onto the hot potato; use the Ľ our as a buffer. Bring it all together with your hands, give it a little knead, then allow it to rest for about Ķ ve minutes. Don’t overwork your dough when kneading it — you need it to come together or you’ll end up with dense, stodgy lumps that are unpleasantly disappointing to eat. Take a small handful of the mixture and roll it into a 3cm-diameter log, then cut it into 3cm lengths. Italian gnocchi lovers will no doubt have a ribbed timber gnocchi board, also known as a gnocchi paddle, but using the back of a fork is just as effective if you don’t want to add more kit to your kitchen drawers. Or you can look to the “grandfather” of Italian cuisine, Pellegrino Artusi, who shaped his gnocchi into pinkie-sized pieces and then rolled them against the back of a cheese grater for texture. Use your thumb to run the gnocchi over the back of a fork, pushing down gently as you roll to achieve that classic gnocchi shape we’ve come to know and love. Those signature grooves and indent left by your thumb on the other side ensure even cooking and help the sauce cling to the gnocchi. EATWELL | 19 ARTICLE gnocchi
As the weather warms up, we all tend to spend a bit more time outside and that includes to eat our meals. Whether it’s on the deck, patio, or under an umbrella on the lawn, here are some meals to suit the outdoors that will delight your family and friends including: sticky mince nourish bowl; spicy chicken tacos; strawberry and watermelon salad; pan-seared scallops with rose vinaigrette; or Caprese skewers with balsamic glaze. 20 | EATWELL
Watermelon & Strawberry Salad Recipe / Lisa Guy Watermelon is rich in lycopene, a natural pigment and powerful antioxidant that is responsible for giving watermelon its vibrant red colour and numerous health benefits. Lycopene helps neutralise harmful free radicals in the body, which reduces the risk of chronic conditions such as heart disease and certain types of cancer. Serves: 4 ½ medium watermelon, cubed 250g strawberries, sliced 1 cup diced cucumber Handful fresh mint or basil, roughly chopped 150g feta, crumbled Fajita Chicken Breast Recipe / Georgia Harding This chicken is gently seasoned with Mexican spices, topped with melted cheese and accompanied by cooked capsicum and onion. Fresh avocado, coriander and lime complete this delicious meal. Makes: 4 3 tbsp extra-virgin olive oil 1 large red capsicum, sliced 1 large red onion, sliced 2 tsp Mexican spice mix 4 chicken breasts 50g cheddar cheese ½ bunch fresh coriander leaves, chopped 1 avocado, diced 1 tbsp jalapeños (optional) 1 lime, quartered Sea salt, to taste 1. Place olive oil in a large frying pan over mediumhigh heat. 2. Add the capsicum, red onion, ½ tsp Mexican seasoning and pinch sea salt. Stir-fry until onion and capsicum start to brown, then set aside. 3. Sprinkle the remaining Mexican seasoning over the chicken breasts to Ķ nely coat. Season with sea salt. 4. Pan-fry the chicken on both sides until just cooked through. 5. Turn on the grill. 6. Once the chicken is cooked, top with the grated cheese and place under the grill for a few mins to melt it. 7. Serve the chicken topped with the cooked capsicum, onion, diced avocado, coriander, optional jalapeños and lime wedges. V GF 1. Combine all dressing ingredients together in a small bowl. 2. Arrange watermelon, cucumber, strawberries and mint on a serving plate. 3. Drizzle in dressing and gently toss. Top with feta and serve. Lime Dressing 2 tbsp extra-virgin olive oil 1 tsp raw honey or pure maple syrup 3 tbsp lime juice Pinch sea salt GF RECIPES alfresco delight EATWELL | 21
Spicy Chicken Tacos Recipe / Lisa Guy These tasty spicy chicken tacos are perfect for alfresco dining to share with family and friends. Chicken is an excellent source of lean protein, providing important amino acids needed to build and repair the body. The addition of guacamole adds extra vitamin E and beta-carotene to your meal. These nutrients have antioxidant and anti-inflammatory properties which make them beneficial for supporting cardiovascular health. Serves: 5 Marinade 2 tsp chilli powder 1 tsp sea salt 4 cloves garlic, minced ½ tsp ground cumin ½ tsp smoked paprika Juice 2 limes 2 tsp white-wine vinegar 3 tbsp extra-virgin olive oil 900g organic boneless chicken thighs or breast 20 corn tortillas Guacamole Salsa Shredded red cabbage 1 red onion, Ķ nely sliced Handful fresh coriander Feta, crumbled 1. In a small bowl, combine all marinade ingredients together. 2. Place chicken in a dish and then coat with marinade. Put in the fridge, covered, for 30 mins or overnight. 3. In a large frying pan with some olive oil, cook chicken over a medium heat for 5-6 mins each side or until golden and cooked through. Cut into pieces and set aside. 4. To make your tacos, top a warm tortilla with cabbage, chicken, onion, guacamole, salsa and feta. GF 22 | EATWELL RECIPES alfresco delight
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Grilled Lime Praw ns w ith Pineapple Sa ls a Recipe / Sammy Jones These succulent prawns marinated in zesty lime juice, garlic and spices are grilled to perfection. The refreshing pineapple salsa adds a burst of sweetness and tanginess. This dish is perfect for alfresco dining, allowing you to savour the vibrant flavours of summer in every bite. Makes: 4 500g prawns, peeled & deveined Juice 2 limes 3 tbsp olive oil 3 cloves garlic, minced 1 tsp paprika ½ tsp cayenne pepper Salt & pepper, to taste Pineapple Salsa 1 cup fresh pineapple, diced ½ red capsicum, diced ¼ red onion, Ķ nely diced 3 tbsp pickled jalapeños, chopped Juice 1 lime 2 tbsp fresh coriander, chopped Salt, to taste 1. In a bowl, combine the lime juice, olive oil, minced garlic, paprika, cayenne pepper, salt and pepper. Mix well to create a marinade. 2. Place the prawns in a shallow dish and pour the marinade over them. Toss to coat. Allow to marinate for 15-20 mins. 3. Preheat the grill to medium-high heat. 4. To prepare the pineapple salsa, combine the diced pineapple, capsicum, red onion, jalapeño pepper, lime juice, chopped cilantro and salt and mix well to combine. Set aside. 5. Once grill is hot, place the marinated prawns directly onto the grill grates. Cook for approximately 2-3 mins each side, or until prawns are opaque and slightly charred. Remove and transfer to a serving platter. 6. Garnish grilled lime prawns with fresh coriander and serve alongside the pineapple salsa. Tip: For an extra burst of freshness, add diced avocado to the pineapple salsa. It adds a creamy texture and complements the Ľ avour of the prawns and pineapple beautifully. This dish can also be served with a side of coconut rice. DF GF Caprese Skewers with Balsamic Glaze Recipe / Sammy Jones Indulge in the flavours of Italy with these delightful Caprese skewers. They are simple to assemble and make a refreshing addition to any outdoor gathering. To be enjoyed on their own as appetizers or served alongside a fresh green salad. Makes: 4 GF V Cherry tomatoes Fresh bocconcini Fresh basil leaves Balsamic glaze Extra-virgin olive oil Salt & pepper, to taste Wooden skewers 1. Soak wooden skewers in water for 15-20 mins. 2. Rinse cherry tomatoes and pat dry. Rinse fresh basil leaves and set aside. 3. Thread 1 cherry tomato onto a skewer, followed by a fresh basil leaf and then a bocconcini ball. Repeat process until each skewer is Ķ lled. 4. Arrange assembled Caprese skewers on a platter. 5. Drizzle skewers with balsamic glaze and extra-virgin olive oil. Add salt and pepper to taste. 6. Preheat the grill to medium-high heat. 7. Carefully place skewers onto the grill and cook for 2-3 mins each side. 8. Once cooked, remove skewers from the grill and transfer to a serving platter. Drizzle balsamic glaze over skewers. 9. Serve immediately while still warm. Tip: For a variation of Ľ avours, add a touch of sweetness by including fresh strawberries or even grilled peaches between the tomato and mozzarella. It adds a delightful twist to the traditional Caprese combination. RECIPES alfresco delight EATWELL | 25
Sticky Mince Nourish Bowl Recipe / Georgia Harding This sticky mince nourish bowl is perfect for busy weeknights, lunches or lazy weekends. With just a few simple ingredients, you can create a satisfying meal. Makes: 4 1 tbsp extra-virgin olive oil 500g beef mince 2 cloves garlic, Ķ nely grated 1 tbsp ginger root, Ķ nely grated 2 tbsp tamari 2 tbsp coconut sugar or rapadura 1 cup peas, fresh or frozen (defrosted) 1 red capsicum, diced 1 bunch fresh coriander leaves, leaves picked 4 tbsp onion pickle, kimchi or sauerkraut 60g mixed leafy greens 1 lemon or lime, quartered 1. Place the olive oil in a pan or wok over a medium-high heat. 2. Add the beef, garlic and ginger. Stir-fry until the beef is cooked and there’s no liquid in the pan. 3. Turn the heat to high and add the tamari and sugar. Stir for 2-3 mins until the sugar caramelises. Add the peas and remove from the heat. 4. In a b owl, place the mince, leafy greens, capsicum, coriander, onion pickle or kimchi. 5. Serve with a wedge of lemon or lime. DF GF Lemony Barbecue Snapper w ith Fragrant Rainbow Vegetables Recipe / Raquel Neofit Nothing says summer in Australia like a fish cooked on the barbecue. Makes: 2-3 1 whole snapper, gutted & descaled Splash garlic-infused olive oil 2 lemons, sliced 3 spring onions, halved & sliced 1 Spanish onion, sliced 1 red capsicum, sliced 1 yellow capsicum, sliced 1 green capsicum, sliced 1 carrot, sliced 2 long red chillies, sliced 2 stalks lemongrass 4 cloves garlic, sliced 1 ginger, sliced Salt & pepper 1. Heat a hooded barbecue to 180°C and prepare 3 sheets of foil, overlapping. 2. Rub snapper in garlic-infused olive oil and season with salt and pepper inside and out. 3. Brush the foil with oil and lay ½ the lemons and ½ the vegetables onto the foil. Season with salt and pepper and drizzle with olive oil. 4. Lay the Ķ sh on top of the veggies, season with salt and pepper and place the remaining veggies inside the Ķ sh’s cavity. Drizzle with olive oil and season with salt and pepper. 5. Close the Ķ sh and wrap it in foil, securely sealing each end. 6. Place Ķ sh onto the barbecue and cook until tender. 7. Serve immediately. DF GF 26 | EATWELL
Pan-Seared Sca llops with Rose Vinaigrette Recipe / Raquel Neofit Ensure you sear the scallops in a scorching-hot pan. Scallops in the shell aren’t always readily available, so I wash the shells and save them for next time. Makes: 12 DF GF 12 scallops ¼ cup rose-wine vinegar ½ small shallot, Ķ nely diced 1 tbsp chives, sliced Zest 1 lemon Salt & pepper, to taste 1. In a bowl, combine the vinegar, shallot, chives, zest, salt and pepper. 2. Place a pan over medium-high heat. Brush the scallops with olive oil, sear on both sides, then place them back on their shells or a plate. 3. Spoon over the vinaigrette and serve immediately. Tip: Use this recipe to ceviche the scallops if preferred. Serve 10-15 mins after spooning over the vinaigrette. Pepper T-Bone Stea k with Herbs & Cherry Tomatoes Recipe / Raquel Neofit My favourite alfresco dish has to be a flamegrilled steak! Buy the best-quality meat and eat a little less so you know you’re eating sustainable, high-welfare beef. Makes: 2 1 thick-cut T-bone steak Grapeseed oil 2 tsp pepper 2 tsp salt 2 tbsp olive oil 2 tbsp parsley, chopped 2 tbsp coriander, chopped 1 tsp thyme, chopped 1 clove garlic, chopped 1 truss cherry tomatoes Rocket, to serve 1. Remove the steak from the fridge 2 hours before cooking and pre-heat the barbecue to high. 2. Brush steak with oil and season with salt and pepper. 3. Cook the steak on the barbecue for 3 mins, then adjust the temperature to 90° and cook for a further 3 mins. Repeat on the other side until cooked. 4. Meanwhile, on a shallow plate, combine the olive oil, herbs and garlic. 5. Remove the steak from the barbecue and coat it in the herby oil. Cover and set aside. 6. In a small baking tray, place the truss tomatoes and season with salt and pepper. Barbecue the tomatoes over low heat for 6 mins until warmed through. 7. Serve the steak with rocket and tomatoes. Tip: Don’t salt the steak until you are ready to cook it. It will draw the moisture out if it sits for too long. DF GF RECIPES alfresco delight EATWELL | 27
Mango & Avocado salad Recipe / Lee Holmes This light salad pairs beautifully with prawns, fish or any protein of choice. With every bite, you’ll savour the crispness, freshness and refreshing flavours. So sit back, relax and enjoy this delightful mango and avocado salad in your outdoor space. Makes: 2 1 mango, thinly sliced ½ avocado, thinly sliced 4 radishes, thinly sliced 2 small gem lettuces, roughly chopped 2 cups butter lettuce, roughly chopped 1 bunch coriander, roughly chopped Dressing 2 tbsp extra-virgin olive oil 1 tsp hot English mustard Juice ½ lemon Salt & pepper 1. Place all the salad ingredients in a large bowl and toss to combine. 2. To make the dressing, place all the dressing ingredients in a large bowl and toss to combine. 3. Pour the dressing over the salad and serve with prawns, Ķ sh or protein of choice. GF VG Walnut Pesto Recipe / Lee Holmes Serve this scrumptious pesto as a dip with crackers or crudités, add it to salads or sandwiches, toss it with pasta or use it as a flavourful marinade for meats and vegetables. The possibilities are endless! This recipe can be stored in the refrigerator for up to a week, allowing you to enjoy its freshness anytime. Makes: 1½ cups 1 cup walnuts 2 cups fresh basil leaves 3 cloves garlic ¼ cup parmesan, grated ¼ cup extra-virgin olive oil Juice ½ lemon Salt & pepper, to taste 1. Preheat oven to 175°C. Line a baking tray with baking paper. 2. Spread the walnuts evenly on the baking tray and roast them for 8-10 mins until fragrant and lightly golden. 3. In a food processor or blender, add the toasted walnuts, basil leaves, garlic cloves and parmesan. Pulse until the ingredients are well combined. While the food processor is on, slowly drizzle in the extra-virgin olive oil. 4. Squeeze in juice of ½ a lemon and season with salt and pepper. 5. Transfer the walnut pesto to a jar or airtight container. Tip: Set a handful of toasted walnuts aside to sprinkle on top. GF V 28 | EATWELL RECIPES alfresco delight
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Grilled Lemon Herb Chicken w ith Roasted Vegetables Recipe / Sammy Jones Enjoy the beautiful outdoors with this delightful alfresco dining recipe. grilled lemon herb chicken paired with roasted vegetables creates a mouth-watering combination, perfect for a relaxed meal on a sunny day. Makes: 4 4 skinless chicken breasts 2 lemons 3 tbsp olive oil 2 tsp minced garlic 1 tbsp fresh thyme leaves, chopped 1 tbsp fresh rosemary leaves, chopped 2 medium zucchinis, sliced 1 red capsicum, sliced 1 yellow capsicum, sliced 1 red onion, sliced 2 tbsp balsamic glaze Fresh parsley, to garnish Salt & pepper, to taste 1. Preheat grill to medium-high heat. 2. In a small bowl, combine the juice of 1 lemon, olive oil, minced garlic, thyme, rosemary, salt and pepper. Mix well to create a marinade. 3. Place the chicken breasts into a shallow dish and pour the marinade over them. Ensure the chicken is evenly coated. Allow to marinate for 30 mins. 4. Meanwhile, preheat oven to 200°C. 5. In a large baking dish, combine the sliced zucchinis, capsicum and red onion. Drizzle with olive oil, balsamic glaze, salt and pepper and toss until well coated. 6. Place the baking dish into the oven for 20-25 mins or until tender and slightly caramelised. Stir occasionally. 7. Meanwhile, grill the marinated chicken breasts for 6-8 mins per side. Squeeze juice of remaining lemon over the chicken. 8. Once the chicken is cooked, remove from the grill and set aside for a few mins. Then, slice chicken breasts into thin strips. 9. On a platter, serve grilled lemon herb chicken alongside the roasted vegetables. Garnish with fresh parsley. Tip: Don’t forget to have some refreshing beverages and a selection of sides or salads to accompany the main dish. DF GF K a le, Strawberr y & Avocado Sa lad with Poppy Seed Dressing Recipe / Lee Holmes Introducing my vibrant and nutritious kale, strawberry & avocado salad with poppy seed dressing. This refreshing salad is a perfect combination of flavours and textures, making it an ideal choice for a light and satisfying alfresco meal. Makes: 2-3 GF VG Juice 1 lemon 2 tbsp extra-virgin olive oil 1 bunch kale, stems removed & chopped Pinch Celtic sea salt 1 avocado, sliced ¼ cup pine nuts 1 cup strawberries, hulled & quartered Poppy Seed Dressing ¼ cup extra-virgin olive oil 2 tbsp apple-cider vinegar 1 tsp sugar-free mustard ½ shallot, diced 1 tbsp poppy seeds 1 tbsp wheat-free tamari 1. In a bowl, add the lemon juice, olive oil and salt and stir to combine. 2. Massage the mixture into the kale leaves until softened. 3. In a salad bowl, add the kale, avocado, pine nuts and strawberries and stir to combine. 4. To make the poppy seed dressing, whisk all the ingredients together. 5. Serve the salad topped with the poppy seed dressing. Tip: This salad can be refrigerated in an airtight container for 4 days. 30 | EATWELL RECIPES alfresco delight
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Zucchini Carrot Falafel Recipe / Georgia Harding These falafels are full of flavour and remain nice and moist with the addition of vegetables. The garlic yoghurt dip perfectly complements the falafel. Makes: 4 3 cloves garlic 1 onion, peeled & halved ½ bunch fresh coriander, leaves plucked 850g tin chickpeas, drained 2 tsp ground coriander 2 tsp ground cumin 1 small zucchini, grated 1 small carrot, grated ½ lemon, juice & zest żńƶ cup besan Ľ our 2 tbsp almond meal 60mL extra-virgin olive oil Sea salt & freshly ground black pepper, to taste Garlic Yoghurt Dip 250g full-fat natural yoghurt 1 clove garlic, minced Sea salt & freshly ground black pepper, to taste 1. In a food processor, Ķ nely chop the garlic, onion and coriander. Add the chickpeas, spices and seasoning and blend to form a paste. 2. Mix in the vegetables, lemon juice and zest, besan Ľ our and almond meal. 3. Heat the olive oil in a pan over a medium-high heat. 4. With damp hands, form the falafel mixture into small balls and Ľ atten slightly. Place in the hot oil and shallow-fry until golden brown. 5. To make the dip, mix all the ingredients together in a small bowl. V GF Tandoori Chicken Dr umsticks w ith Mint Yoghurt Sauce & Mango Chutney Recipe / Lisa Guy Zinc is known for its immune-boosting properties. It plays a vital role in the development and function of immune cells, helping to maintain a strong and healthy immune system. Adequate zinc intake from foods like chicken can aid in the prevention and management of infections and promote faster healing. Serves: 4 GF 12 organic chicken drumsticks 1 tbsp sweet paprika 1 tbsp garam masala 1 tbsp ground cumin ½ tsp ground turmeric 1 tbsp ground coriander ¼-½ tsp cayenne powder 1 tsp sea salt 1 inch fresh ginger, grated 5 cloves garlic, minced 3 tbsp extra-virgin olive oil ½ cup Greek yoghurt Juice & zest 1 large lime Mint Yoghurt Sauce ½ cup Greek yoghurt 1 tsp lime juice 1 tsp extra-virgin olive oil 1½ tbsp Ķ nely chopped mint Pinch sea salt To Serve Fresh coriander or mint, lime wedges, mango chutney 1. Preheat your oven to 200°C. 2. Cut 2 knife marks into the tops of the drumsticks. 3. In a large bowl combine paprika, garam masala, turmeric, cumin, coriander, cayenne powder, sea salt, ginger, garlic, olive oil, yoghurt and lime. 4. Add chicken and toss so drumsticks are well coated. Cover and place in the fridge for 1 hour or overnight. 5. Bake your drumsticks for 45 mins until golden and cooked through. Turn after 20 mins. 6. Combine all sauce ingredients in a small bowl. 7. Arrange drumsticks on a serving plate, top with fresh coriander and serve with mint yoghurt sauce. 32 | EATWELL RECIPES alfresco delight
EATWELL TV with emma dean EATWELL | 33 FROM THE EATWELL TEAM Emma Dean Welcome back to EatWell with Emma TV! With former MasterChef winner Emma Dean as our star recipe creator and more than 60 brands joining the program, our collaboration has been a huge success. In this issue, we’re celebrating the warmer months and sharing our favourite recipes for spring. As always, we’d like to thank Toffee Studios and all the filming crew, the wonderful brands who make this possible and, of course, our EatWell community — we truly couldn’t do this without you. Want to recreate our bespoke recipes in your ow n k itchen? Emma Dean shows you how… For more information visit eatwellmag.com.au
34 | EATWELL Organic Milk Co. Celebrate Australian Organic Awareness Month this September with certiĶ ed organic products from The Organic Milk Co. and their great selection of preservative-free shredded cheeses. Perfect for family meals — pizzas, lasagnes, wraps, salads or anything you set your mind to. Available at Coles. For more information visit organicmilkco.com.au B R O U G H T T O L I F E B Y Organic Milk Co.
EATWELL TV organic milk co. EATWELL | 35 Cheesy Caulif lower & Mozzarella Cheese Pies Being the granddaughter of a dairy farmer, there is a special place in my heart for Organic Milk Co. To celebrate Australian Organic Awareness Month, I am excited to share with you my Cauliflower and Organic Mozzarella Cheese Pies recipe. This is a perfect anytime meal and a delicious celebration of food that warms the heart. Serves: 6 600g cauliĽ ower, roughly chopped (stalk and all) 2 cloves garlic, thinly sliced 4 sprigs tarragon 1 tbsp extra-virgin olive oil Sea salt & cracked black pepper, to taste 1 egg, lightly beaten Cheese Sauce 20g Organic Milk Co. unsalted butter 1 tbsp plain Ľ our 1 cup milk ½ cup The Organic Milk Co. Shredded Mozzarella, plus extra for topping pies ½ cup The Organic Milk Co. Shredded Cheddar, plus extra for topping pies ¼ tsp grated nutmeg Hot-Water Pastry 150g unsalted butter, chopped ǀń3 cup water 2½ cups plain Ľ our ½ tbsp table salt V 1. Preheat the oven to 200°C. Place the cauliĽ ower, garlic, tarragon, oil, salt and pepper on a large oven tray and toss to combine. Cook for 15 mins or until tender. 2. While the cauliĽ ower is cooking, prepare the cheese sauce. Melt the Organic Milk Co. Butter in a small saucepan over medium heat. Add the Ľ our and whisk for 1–2 mins or until a smooth paste forms. Gradually add the milk and cook, whisking, for j–4 mins or until thickened slightly. Remove from the heat, add The Organic Milk Co. Shredded Mozzarella and Shredded Cheddar, nutmeg, salt and pepper, and whisk to combine. Transfer cauliĽ ower to a large bowl and gently stir in the cheese sauce. j. To make the hot-water pastry, place The Organic Milk Co. Unsalted Butter and water in a medium saucepan over high heat and bring to the boil. Remove from the heat, add the Ľ our and salt and stir until a smooth dough forms. 4. Turn out the dough onto a lightly Ľ oured surface and knead until smooth. Divide into 6 pieces and roll out each portion to jmm thick. Using a 16cm round plate as a guide, cut out 6 circles and press into ǀń3-cup-capacity (180ml) 6-hole jumbo mufĶ n tray. Re-roll the remaining pastry to jmm thick and cut out 6 x 10cm circles to Ķ t the top of the pies. 5. Divide the cauliĽ ower between the pie shells and top with a little more cheese. Brush the edge of the pastry with the egg and press the tops onto each pie, crimping the edge if you like. Brush the tops with egg. Using a small, sharp knife, make a small slit in the top. 6. Bake for 25–j0 mins or until golden. 7. Rest for 5 mins, turn out of the tray and serve.
36 | EATWELL B R O U G H T T O L I F E B Y The Bare Bird The Bare Bird The Bare Bird Chickens are raised amongst Victoria’s golden Ķ elds. The birds love to forage, roost and enjoy a wholesome and nutritious diet. They are antibiotic-free and contain no added hormones or steroids. The Bare Bird offers premium free-range chicken in a variety of cuts and works hard to taste the best! For more information visit thebarebird.com.au
EATWELL TV the bare bird EATWELL | 37 Apple-Stuffed Boneless Chicken with Maple-Dijon Sauce It’s no secret that I love entertaining, but there is only so much time in a day to get everything done. That’s one of the reasons why I love one-pan dinners — they’re usually really easy. This one is a real showstopper I love to wow my guests with. Apple-Stuffed Boneless Chicken with Maple-Dijon Sauce takes just 10 minutes of handson prep and another 45 minutes in the oven. The clever folks at The Bare Bird have taken out all the hard work by removing the bones to ensure a quick and even cook. Have I also mentioned that The Bare Bird is proudly free-range and antibiotic-free? That means The Bare Bird's chooks never receive any kind of antibiotics at any stage in their lifecycle. Now that’s something to crow about! Serves: 4 The Bare Bird Boneless ButterĽ y Chicken 1 tbsp extra-virgin olive oil Sea salt & freshly ground pepper Crispy potatoes and leafy salad, to serve StufĶ ng 1 sweet red apple, cored and thinly sliced 1 tsp herbes de provence Salt & pepper 1 tbsp olive oil Sauce 1 tbsp Dijon mustard 1 tbsp maple syrup 1. Preheat the oven to 200°C fan forced and line a baking tin with baking paper. 2. Prepare The Bare Bird Boneless ButterĽ y Chicken by gently sliding a hand between the skin and the Ľ esh to loosen the skin. Place a fanned layer of the apple slices over the breasts and legs. 3. Rub the skin with the extra-virgin olive oil and season with sea salt, freshly ground pepper and herbes de provence. 4. Transfer chicken to the prepared tin and bake for 30-35 mins, rotating tin halfway through to evenly roast until cooked through and skin is golden. 5. Remove tin from the oven, cover with foil and allow the chicken to rest for 5 mins. Reserve the pan juices. 6. Whisk the mustard, maple syrup and 1 tbsp of the reserved pan juices together until combined. Pour into a serving jug. 7. Place chicken on chopping board and cut into thick slices or chunky pieces. Serve with the remaining pan juices, the sauce, crispy potatoes and salad. GF
38 | EATWELL B R O U G H T T O L I F E B Y Chris’ Foods Chris’ Foods Chris’ Homestyle Tzatziki Dip is available at Woolworths Australia-wide. Keep it on hand in the fridge for a delicious staple that the whole family will love. Add to sandwiches, wraps, roast vegetables, green salads and so much more. For more information visit chrisfoods.com.au
EATWELL TV chris’ foods EATWELL | 39 Grilled L amb Herb Sa lad with Tzatzi k i For a fast, simple and healthy dinner that is absolutely packed with flavour, try my Grilled Lamb Herb Salad with Tzatziki. What I love about this dish is the balance. The tangy herb salad is so light and refreshing alongside the lamb, making it a great pairing. Grilled lamb served warm with a generous dollop of one of my favourite refrigerated staples, Chris’ Homestyle Tzatziki Dip, turns this classic Greek salad into something truly special. And the whole dish can be on your table (from scratch) in just 15 minutes. Serves: 4 8 lamb lollipops (cutlets) cooked to your liking (I like medium-rare) 200g tub Chris’ Homestyle Tzatziki Dip Herb Salad 2–3 handfuls baby salad greens 1 cup fresh torn herbs such as a mix of Italian parsley, mint, dill, coriander ½-1 cup sprouts such as radish, sunĽ ower or baby pea shoots (optional) 1 Lebanese cucumber, thinly sliced 2 radishes or baby beetroots, thinly sliced (I like watermelon radishes or candy-striped beetroots for their colour) 1 spring onion, thinly sliced Dressing 2 tbsp olive oil Zest 1 lemon 2 tbsp lemon juice ¼ tsp salt ¼ tsp cracked pepper ½ tsp sumac 1. Cook lamb lollipops to your liking. 2. While your lamb is resting, prepare the salad. Add all the salad ingredients to a medium bowl and set it aside. 3. Now let’s focus on the dressing. In a jar, combine olive oil, lemon zest, lemon juice and seasonings. Seal jar and shake until well emulsiĶ ed. 4. Toss the salad with the dressing until the ingredients are evenly coated. 5. Take a plate and place a smear of Chris’ Homestyle Tzatziki Dip on 1 half of it. 6. Generously heap the dressed salad on top of the Chris’ Homestyle Tzatziki Dip. 7. Finally, top with 2 lamb lollipops cooked to your liking and enjoy. GF
40 | EATWELL BOWLED OVER It has been said that a bowl hugs your food and keeps it safe, but making meals designed for bowls offers much more than that. Meals made in bowls are tidy, easy to assemble, portable (you can eat them at the table, on the couch, in the garden, even in bed), and there is something comforting about holding a warm bowl of food. Best of all, you can combine an array of delicious foods in a bowl to yield tastes and nutrition profiles that complement each other. Prepare to be bowled over by our one-bowl recipes such as: green breakfast bowl with pumpkin feta hummus; one-pot chicken and mushroom paella; salmon sushi bowl; tomato thyme pasta with goat’s cheese; or Moroccan lamb with couscous. 40 | EATWELL
RECIPES bowled over EATWELL | 41 Buckwheat Soba Noodles w ith Tahini Dressing Recipe / Lisa Guy Buckwheat is naturally gluten-free and a great source of fibre. The fibre in buckwheat supports digestive health by promoting regular bowel movements, preventing constipation and supporting the growth of beneficial gut bacteria. Serves: 4 250g buckwheat soba noodles (gluten-free) 1 carrot, shredded 1 cup Ķ nely shredded red cabbage Handful sugar snap peas 1 avocado, sliced Handful fresh mint or coriander 1 lime 1 tsp black sesame seeds Tahini Miso Dressing ¼ cup tahini 1 tbsp white miso 1 tbsp raw honey or pure maple syrup 1 tbsp tamari or coconut aminos Juice 1 lemon 4 tbsp water Pinch chilli Ľ akes 1. Cook noodles as per packet instructions. 2. Combine all dressing ingredients together in a small bowl, adding 1 tbsp of water at a time until you get a desired thickness. 3. Toss carrot and cabbage through the cooked noodles. Drizzle in dressing and gently toss. 4. Divide noodles into 4 bowls and top with lightly steamed sugar snap peas, mint, avocado and sesame seeds. Salmon Sushi Bowl Recipe / Lisa Guy This wholesome breakfast is rich in beta-carotene, which is important for maintaining healthy eyesight and helps reduce the risk of age-related macular degeneration. Salmon is one of the richest food sources of omega-3 essential fatty acids. These healthy fats are extremely important for optimal brain function, memory and mood. Seaweed provides a good dose of iodine, which is an essential mineral needed for healthy thyroid function and the production of thyroid hormones. Serves: 4 DF GF GF VG Marinade 2 tsp minced ginger 2 cloves garlic, minced 1 tbsp sesame seed oil 2 tbsp tamari 1 tsp raw honey Pinch chilli Ľ akes 4 x 150g salmon Ķ llets 2 cups cooked brown rice 1 carrot, cut into thin matchsticks 1 cucumber, cut into thin matchsticks 1 avocado, sliced 2 sheets nori, cut into strips 2 tsp black sesame seeds Serving Suggestions Pan-fried shiitake mushroom slices, pickled ginger, shallots, wasabi 1. Combine marinade ingredients together in a bowl. 2. Add salmon and cover well in marinade. Place in the fridge, covered, for 30 mins. 3. Pan-fry your salmon to your liking, then Ľ ake salmon with a fork. Set aside. 4. Arrange your bowls with brown rice, salmon, cucumber, carrot, avocado, nori sheets and sesame seeds. EATWELL | 41
42 | EATWELL RECIPES bowled over One-Pot Moroccan Lamb with Couscous Recipe / Sammy Jones Transport your taste buds to Morocco with this delicious onepot Moroccan lamb with couscous. Tender lamb, fragrant spices and hearty vegetables come together in one pot to create a savoury and comforting dish. The addition of couscous makes it both satisfying and full of exotic flavours. This recipe is perfect for a memorable dinner with family and friends. Makes: 4 700g boneless lamb shoulder, cut into chunks 2 tbsp olive oil 1 onion, diced 3 cloves garlic, minced 2 carrots, peeled & sliced 1 red capsicum, diced 1 yellow capsicum, diced 1 zucchini, diced 1 tbsp tomato paste 1 tsp ground cumin 1 tsp ground coriander 1 tsp ground turmeric 1 tsp paprika ½ tsp ground cinnamon ¼ tsp cayenne pepper (optional) 1 cup vegetable stock 1 cup tomatoes, diced 1 cup couscous Fresh coriander, chopped, to garnish (optional) Salt & pepper, to taste 1. Season the lamb chunks with salt and pepper. 2. Heat olive oil in a large pot over medium-high heat. 3. Add the lamb to the pot and brown it on all sides. Remove and set aside. 4. In the same pot, add the diced onion and minced garlic. Sauté for 2-3 mins, or until the onion is translucent. 5. Add the carrots, capsicum and zucchini to the pot. Cook for 5 mins, stirring occasionally, until the vegetables soften. 6. Stir in the tomato paste, ground cumin, ground coriander, ground turmeric, paprika, ground cinnamon and cayenne pepper and mix well to combine. 7. Return the browned lamb to the pot and pour in the vegetable broth and diced tomatoes. Stir to combine. 8. Bring to a boil, then reduce the heat to low, cover and let simmer for 1½-2 hours or until lamb is tender. Stir occasionally, adding more broth or water if needed. 9. 15 mins before serving, stir in the couscous. Remove from heat, cover and let sit for 10 mins. Fluff the couscous with a fork and stir to combine. 10. Serve garnished with chopped fresh coriander. Tip: For an extra burst of Ľ avour, add a handful of pitted green olives or sultanas to the pot during the simmering process. These ingredients add a touch of sweetness and tang to complement the savoury lamb.
44 | EATWELL Butter Chicken Clay Pot Recipe / Lee Holmes Everything just tastes better in a clay pot — even butter chicken! This version will help give your Friday-night curry a gut-friendly upgrade. Makes: 4 2 tbsp extra-virgin olive oil 1 large brown onion, diced 4 garlic cloves, crushed 3cm knob fresh ginger, grated 2 tsp garam masala 1 tsp ground cumin ½ tsp ground coriander ½ tsp ground cinnamon ½ tsp ground turmeric ½ tsp chilli powder 1 tsp Celtic sea salt 750g boneless, skinless chicken thighs, halved or cut into pieces 1 bay leaf 400mL tomato passata (puréed tomatoes) 1 cup coconut cream 100g roasted unsalted cashews, chopped 2 tbsp lemon juice Coriander leaves, to serve 1. Heat the olive oil in a large clay pot or heavy-based saucepan over medium-high heat. 2. Sautéà the onion for 3–4 mins until softened. 3. Add the garlic and ginger and sautéà for a further min. 4. Add the ground spices and salt and stir to combine. Sauté for a further 2 mins until fragrant. 5. Add the chicken and cook, stirring frequently, for 5 mins. 6. Add the bay leaf, passata, coconut cream and cashews and stir. 7. Reduce the heat to low and simmer, uncovered, for 20–25 mins or until the chicken is cooked through. 8. Add the lemon juice and coriander and stir well. 9. Serve with cauliĽ ower rice. GF DF 44 | EATWELL
RECIPES bowled over EATWELL | 45 Green Brea k fast Bowl w ith P umpk in Feta Hummus Recipe / Lisa Guy This wholesome breakfast is rich in beta-carotene, found in orange and green vegetables. Beta-carotene plays a crucial role in maintaining healthy eyesight and helps reduce the risk of age-related macular degeneration and cataracts. Egg yolks are one of the richest sources of choline, which is an important nutrient related to the B vitamin family. Choline is involved in the production of acetylcholine, an important neurotransmitter required for mood and healthy brain and nervous system function. Makes: 2 bowls 2 organic eggs, boiled Bunch broccolini, lightly steamed ½ bunch kale, stems removed & Ķ nely chopped Juice ½ lemon Pinch sea salt Drizzle extra-virgin olive oil 2 tsp dukkha or mixed seeds (sunĽ ower, hemp, black sesame seeds) Hummus 600g butternut pumpkin, peeled & diced 1 tin chickpeas, drained & rinsed 1 tbsp tahini 1 tbsp lemon juice ¼ cup extra-virgin olive oil 50g feta Pinch sea salt 1. Preheat oven to 180°C and line a baking tray with baking paper. 2. Lay pumpkin out on baking tray, drizzle in olive oil and season with sea salt. 3. Roast for 25 mins until the pumpkin is golden and cooked through. 4. Place pumpkin, chickpeas, tahini, lemon juice, olive oil, feta and sea salt in your blender and process until smooth and creamy. 5. Place kale into a bowl and drizzle with a little olive oil, sea salt and lemon juice. Massage for 1 min until it softens. 6. Toss through broccolini. 7. Spoon some hummus into 2 bowls and spread using the back of a spoon. 8. Top with kale, broccolini, egg, and sprinkle with dukkha. Tip: Leftover hummus is delicious served with crackers or crusty sourdough. GF V EATWELL | 45
46 | EATWELL RECIPES bowled over One-Pot Chicken & Mushroom Paella Recipe / Sammy Jones Packed with colourful vegetables and aromatic spices, this dish is both satisfying and full of flavour. The best part? It can be prepared in just one pot, making it a convenient and impressive meal for any occasion. Makes: 4 500g chicken breast, diced 50g oyster mushrooms 2 tbsp olive oil 1 onion, diced 2 tsp minced garlic 1 red capsicum, diced 1 green capsicum, diced 1 cup Arborio rice (or other short-grain rice) 1 tsp smoked paprika ½ tsp ground turmeric ½ tsp saffron threads 2 cups vegetable broth 400g tin diced tomatoes, undrained 2 cups frozen peas Salt & pepper, to taste Lemon wedges, to serve Fresh parsley, to garnish (optional) 1. Heat the olive oil in a large skillet over medium-high heat. 2. Add the diced onion and minced garlic and sauté for 2-3 mins or until the onion is translucent. 3. Add the diced capsicums and sauté for an additional 4-5 mins or until the vegetables start to soften. Set aside. 4. Heat a small amount of olive oil in the skillet and brown the chicken, turning frequently until cooked through. 5. Stir in the Arborio rice, smoked paprika, ground turmeric and saffron threads and add the cooked vegetables. Toss to coat. 6. Pour in the stock and diced tomatoes and stir well to combine. 7. Bring the mixture to a boil, then reduce heat to low, cover and let simmer for 20-25 mins. Stir occasionally. 8. Add the frozen peas to the pan and stir. Cook for an additional 3-5 mins or until the peas are heated through. 9. Remove the pan from heat and let it sit, covered, for a few mins. Season with salt and pepper. 10. Serve the paella hot, garnished with fresh parsley (if desired) and lemon wedges. Tip: Feel free to add other vegetables of choice according to preference, such as artichoke hearts or cherry tomatoes. GF DF Ba ked Lemon, Caper, Butter Sauce Fish with Crispy Potatoes Recipe / Lee Holmes Are you ready to embark on a fish-tastic journey that combines the zest of lemons, the brininess of capers and the creamy goodness of butter? This recipe is a harmonious symphony of zesty and creamy fish paired with golden-brown, crispy baked potatoes. It is a feast for both the eyes and the palate. Treat yourself to this flavourful creation and let the goodness of white fish nourish your body and the crispy potatoes satisfy your taste buds. Makes: 4 Fish 4 Ķ sh Ķ llets (cod, tilapia or halibut) 50g butter 2 tbsp olive oil 1 small brown onion, diced 4 cloves garlic, diced ¼ cup vegetable stock 1 lemon, sliced, plus zest 4 tbsp lemon juice 4 tbsp capers, drained 80g cherry tomatoes 1 tbsp rosemary 1 tbsp thyme Salt & pepper, to taste Fresh parsley, to garnish Baked Potatoes 4 medium-sized potatoes, washed & scrubbed 2 tbsp melted butter 2 tbsp olive oil Salt & pepper, to taste 2 sprigs rosemary 1. Preheat oven to 200°C. Line a baking tray with baking paper. 2. To prepare the baked potatoes, cut them into wedges or cubes. 3. In a large bowl, add the potatoes, olive oil, melted butter, rosemary, salt and pepper and mix to combine. 4. Spread the potatoes in a single layer on the baking tray. Bake for 30-35 mins or until golden brown and crispy, turning them halfway through. 5. Meanwhile, in a large ovenproof dish, heat the olive oil and butter over mediumlow heat. Add onion and garlic and cook until translucent, stirring occasionally. 6. Add remaining ingredients and bring to a soft boil, then let simmer for 5-10 mins. 7. Place the Ķ sh Ķ llets in the dish and spoon the sauce over the top. 8. Place the Ķ sh in the oven alongside the potatoes and bake for 12-15 mins or until cooked through. 9. Remove the Ķ sh and potatoes from the oven, garnish with fresh parsley and serve. GF
48 | EATWELL Spaghetti with Olive Oil, Garlic & Roasted Almonds Recipe / Lee Holmes It’s time to grab that bottle of olive oil, whip up a simple pasta dish and let the flavours take you on an Italian odyssey. Let’s talk about the simple yet soul-satisfying spaghetti aglio e olio, meaning olive oil spaghetti. It’s the culinary equivalent of a warm hug from Nonna. A quick and easy option for those busy days when you need a meal faster than your delivery app can say “arrivederci”. This recipe has the added crunch of almonds too! Makes: 2 225g angel hair spaghetti 4 tbsp extra-virgin olive oil 4 cloves garlic, minced ½ tsp chilli Ľ akes 1 bunch fresh parsley, chopped 1 cup parmesan, grated ½ cup almonds, chopped Salt, to taste Freshly ground black pepper, to taste V 1. Bring a large pot of salted water to a boil. 2. Add the angel hair spaghetti and cook until al dente. Drain and set aside. Meanwhile, heat the olive oil in a large frying pan over medium-high heat. 3. Add the garlic and chilli Ľ akes and sauté for 1-2 mins, stirring constantly, until fragrant. Add the cooked spaghetti and toss gently to coat. Season with salt and pepper, to taste. 4. Toss for a further min until well coated and heated through. Remove from the heat and sprinkle the almonds and parsley over the spaghetti. Toss to combine. 5. Divide the angel hair spaghetti between bowls. Generously add parmesan on top and serve. 48 | EATWELL
RECIPES bowled over EATWELL | 49 One-Pot Tomato Thyme Pasta with Goat’s Cheese Recipe / Sammy Jones A weekly staple pasta meal with elements of earthy flavour from the thyme, while the goat’s cheese adds a tangy and creamy element. Makes: 4 225g spiral pasta 3½ cups vegetable stock 400g tin diced tomatoes 1 medium onion, sliced 3 tsp minced garlic ½ tsp red pepper Ľ akes 1 tsp dried thyme 1 tsp olive oil 1 cup frozen peas 150g goat’s cheese Salt & pepper, to taste Fresh thyme leaves, to garnish V 1. Heat olive oil in a large pot over medium-high heat. 2. Add onion and garlic and sauté for 2-3 mins until golden and fragrant. 3. Add pasta, vegetable stock, diced tomatoes, red pepper Ľ akes, dried thyme, salt and pepper. Bring to a boil while stirring occasionally. 4. Reduce heat to medium-low and let simmer. Cook, stirring occasionally, for 10-12 mins or until the pasta is cooked al dente and most liquid is absorbed. 5. Stir in peas for 1-2 mins and adjust seasoning if needed. Remove from heat. Stir through half the goat’s cheese. 6. Set aside to absorb for 5 mins. 7. Serve garnished with fresh thyme leaves and crumbled goat’s cheese. Tip: For added protein, you can include leftover roast chicken pieces. EATWELL | 49
50 | EATWELL Cauliflower Fritters Recipe / CORN THINS Serves: 1-2 6 CORN THINS slices 1 cup grated cauliĽ ower ¼ red onion, Ķ nely chopped 2 tbsp chopped parsley 2 tsp water 1 egg, lightly whisked ¼ tsp ground cumin ¼ tsp ground turmeric 1 tsp extra-virgin olive oil 1. In a food processor, process the CORN THINS slices until a Ķ ne texture. 2. In a bowl, add the cauliĽ ower, onion, parsley, water, egg and spices and mix well. 3. Add in the CORN THINS Ľ our mixture and combine well. 4. Drizzle extra-virgin olive oil into a non-stick skillet and place over medium heat. 5. Scoop up żńƶ cup of the mixture, form into a patty, place in the pan and press down slightly. 6. Cook for 3-4 mins or until the fritter is golden and cooked through. Delicious and nutritious CORN THINS CORN THINS® slices are not rice cakes. They’re made from corn and taste delicious — like popcorn squished into a healthy crispbread. Perfect with your favourite toppings or used in surprisingly delicious recipes. For more information visit cornthins.com GF VG