EATWELL | 101 ARTICLE foods for sleep Almonds also support healthy sleep patterns as they naturally contain melatonin and they’re abundant in healthy unsaturated fats, which help to reduce inĽ ammation. One of the simplest ways to enjoy almonds is to eat them raw. A small handful is all you need to reap their health beneĶ ts. Add almonds to a trail mix or as a topping for yoghurt or fruit salads, or make nutritious gluten-free banana bread using almond meal. Make some muesli cookies with oats, almond butter, nuts and seeds for a wholesome after-dinner snack. Oats are also high in melatonin and tryptophan. Almond spread makes a delicious topping for buckwheat pancakes or wholegrain sourdough toast. Enjoy a warm almond milk hot cacao with medicinal mushrooms, or a turmeric, ginger and cinnamon latte. Ginger and turmeric are potent anti-inĽ ammatory herbs, and cinnamon helps regulate blood-sugar levels to promote more restful sleep. Bananas Bananas are often recommended as a bedtime snack because they contain nutrients that can promote sleep and relaxation. Bananas are a good source of tryptophan, which is used by the body to produce serotonin, our “feel good” neurotransmitter that helps to regulate mood and sleep. Bananas are also a rich source of magnesium and potassium that play a role in sleep. These minerals work synergistically to support the nervous system and muscle relaxation, which can help you fall asleep faster and stay asleep longer. Magnesium and potassium also help reduce anxiety levels by regulating the production of cortisol, a hormone involved in the body’s stress response. High cortisol levels interfere with sleep. Magnesium is also needed for the production of melatonin, a hormone that helps regulate sleep-wake cycles. Some tasty banana bedtime snack ideas include banana slices topped with almond butter; a small banana smoothie made with almond milk, cinnamon, yoghurt and hemp seeds; healthy banana bread made with almond meal; or frozen banana halves on a stick. Oily fish Evidence suggests that consuming oily Ķ sh, such as salmon, trout and mackerel, can be beneĶ cial for better sleep. Fatty Ķ sh are rich in omega-3 essential fatty acids and vitamin D, which have been shown to have a range of health beneĶ ts, including improved sleep quality. Vitamin D and omega-3 fats are important nutrients that are required for the regulation of neurotransmitters including serotonin, which help support healthy mood and sleep. Omega-3 fats and vitamin D also contribute to better sleep by reducing inĽ ammation in the body. A study published in the Journal of Sleep Research in 2014 found that participants who consumed Atlantic salmon three times a week for six months had improved sleep efĶ ciency compared to those who consumed chicken. This beneĶ cial effect was thought to be a result of increased vitamin D levels in the Ķ sh group, which is linked to improved sleep quality. Studies have shown that people with low levels of vitamin D are more likely to experience sleep disturbances and disorders. One way that vitamin D may affect sleep is through its role in regulating circadian rhythms. Circadian rhythms are the internal biological clocks that regulate the timing of various physiological processes in the body, including sleep-wake cycles. Vitamin D has been shown to inĽ uence the activity of genes involved in circadian rhythm regulation, and low vitamin D levels have been associated with disrupted circadian rhythms. Omega-3 fats are also valuable for easing symptoms of anxiety and depression, which are common causes of sleep disturbances. There are many delicious ways to add oily Ķ sh to meals. Try Ķ sh tacos with shredded lettuce and red cabbage, tomatoes, cucumber and guacamole. Healthy oven-baked crumbed Ķ sh with chips. Add Ķ sh to sushi, curries, pasta, risotto, stir-fries or salads. Grilling or baking is a healthy way to prepare Ķ sh. Top Ķ sh with tasty toppings such as herbs and spices, lemon, miso dressing, pesto, teriyaki sauce, mango salsa or chimichurri. Turkey Turkey is a good source of several nutrients that have potential beneĶ ts for sleep. Turkey is often associated with the feeling of sleepiness after eating a big meal, and this is because it is high in the amino acid tryptophan. Consuming foods that are high in tryptophan, such as turkey, may increase the production of serotonin, which can contribute to better sleep. Turkey is also a great source of protein. Research suggests that consuming a moderate quantity of protein before bedtime is linked to improved sleep quality, which includes reduced nocturnal awakenings. Turkey is rich in vitamin B6, a nutrient involved in the production of neurotransmitters, including serotonin. Adequate levels of vitamin B6 are important for optimal brain function and sleep regulation. Some healthy ways to enjoy organic turkey for dinner are turkey san choy bow in lettuce cups; turkey chilli made with ground turkey with beans, tomato and spices, delicious as a baked potato Ķ lling; healthy turkey burgers with plenty of salad; turkey meatballs with zucchini noodles; grilled turkey skewers with diced veggies; and herbed roasted turkey with roasted root vegetables and steamed greens or tossed through roast vegetable and rocket salad with pesto. It is important to pay attention to the foods you eat to promote optimal sleep health. Sleep-inducing foods should be combined with healthy sleep habits such as maintaining a regular sleep schedule, creating a comfortable sleep environment, and avoiding caffeine, alcohol and sugary foods before bedtime. By making informed dietary choices, you can support your natural sleep cycle and improve your overall health and wellbeing. Lisa Guy is a highly qualified naturopath, author, passionate foodie, and founder of artofhealing.com.au and bodhiorganictea.com
102 | EATWELL By Ixta Belfrage In Mezcla, Ixta Belfrage’s foolproof techniques and inventive ingredient combinations infuse everyday eating with the energy of a special occasion. In Spanish, mezcla means mix, mixture or blend and is used to describe music and art as well as cooking. In this Ķ rst solo book, Belfrage shares her favourite mezcla of Ľ avours. These are impactful, fuss-free dishes to entertain. With quick, Ľ avourful recipes such as Chilli Roasted Oyster Mushroom Skewers and Giant Cheese on Toast with Urfa Butter, as well as dishes to spend more time over like Whole Roast Chicken Curry with Crispy Curry Leaves and Prawn Lasagne with Habanero Oil, your guests will be left wanting more and more. This is an extract from Mezcla by Ixta Belfrage (Ebury Press, RRP $55), photography by Yuki Sugiura Mezcla Brow n Butter Sea Bass w ith Tangerine Dipping Sauce & Lots of Herbs Recipe / I xt a Bel f rage Don’t be put off by the longish ingredients list and method. Read through it once and you’ll realise this recipe is very straightforward and requires very little hands-on cooking. This is a great interactive sharing dish; stuff pieces of fish into the lettuce leaves, top with the herbs and dipping sauce and let it trickle down your wrists as you eat with your hands. You’ll need four tangerines and two limes in total for this recipe. Makes: 2 800g sea bass, room temperature 2 stalks rosemary 4 spring onions 1 baby gem lettuce, leaves separated 5g mint leaves 5g coriander leaves 5g basil leaves Lime wedges Salt Citrus butter 40g unsalted butter 30g olive oil 1½ tbsp tangerine juice 2 tsp lime juice 3 cloves garlic, skin on, crushed Salt & pepper Tangerine dipping sauce 1½ tsp pul biber 1 clove garlic, Ķ nely chopped ¼ tsp fresh ginger, grated ¼ tsp tomato purée ¼ teaspoon Ķ ne salt 1½ tbsp light olive oil 40g ripe cherry tomatoes, Ķ nely chopped 4 tbsp tangerine juice 2 tsp lime juice ¼ tsp Ķ sh sauce or light soy sauce 1. Preheat the oven to 210°C. 2. Pat dry the sea bass and place it into a small non-stick baking tray diagonally. 3. Using a sharp knife, make 5 diagonal slits in the Ķ sh. Season the cavity with ¼ tsp salt, then stuff with the rosemary and spring onions. 4. Place all citrus butter ingredients into a small saucepan over mediumhigh heat until the butter has melted. Pour the citrus butter over the Ķ sh. 5. Bake Ķ sh in the oven for 14 mins, then baste the Ķ sh well and turn the oven to the highest grill setting. Grill the Ķ sh on the top shelf for 4–6 mins or until crisp. 6. To make the dipping sauce, place the pul biber, garlic, ginger, tomato purée and salt into a mortar and grind into a paste. 7. Heat the oil in a small saucepan over medium-high heat for 1 min. Pour the hot oil into the mortar and stir. Add the tomatoes, tangerine juice, lime juice and Ķ sh sauce. 8. Once cooked, transfer the sea bass to a large platter with the browned citrus butter. Discard the garlic skins. 9. Serve with lettuce, soft herbs, dipping sauce and lime wedges. Tip: The dipping sauce can be made up to 2 days in advance. GF
EATWELL | 103 COOKBOOK REVIEW mezcla Porcini Ragù Recipe / Ixta Belfrage I’m not sure if you’re allowed to call a sauce with no meat and soffritto with only 10 minutes of cooking time a ragù . Yet because of the concentrated dried porcini, this recipe has all the intensity of a meat ragù that has simmered for hours. Anyone who has made the spicy mushroom lasagne from Ottolenghi Flavour will realise what I’m trying to achieve here: an abridged version of that ragù with the same intensity, without hours spent chopping kilos of mushrooms (yes, I heard you!). This recipe is inspired by two of my favourite dishes at Ristorante Pizzeria Acone, near where I grew up in Tuscany — penne all’Aconese and tagliatelle alla Beppa. Makes: 2 GF V 40g dried porcini, Ķ nely chopped 4 tbsp olive oil, plus extra to serve 3 cloves garlic, Ķ nely chopped ½ tsp chilli Ľ akes 10g fresh parsley, Ķ nely chopped, plus extra to serve 1½ tbsp tomato purée 250g dried tagliatelle nests 40g parmesan, Ķ nely grated, plus extra to serve 3 tbsp double cream żńƶ tsp salt Pepper 1. In a medium bowl, cover the porcini with boiling water and soak for 10 mins. Drain and reserve 75mL soaking liquid. 2. Place the oil, garlic, chilli Ľ akes, parsley and salt into a cold, large sautéà pan over medium-low heat. Gently fry for 5 mins until soft and golden. 3. Increase the heat to medium-high. Add the chopped porcini, tomato purée and pepper and stir for 3 mins, then set the pan aside. 4. In a pot, cook the pasta in salted boiling water for 6 mins until al dente. Drain and reserve 350mL pasta water. 5. Return the sautéà pan with the porcini over medium-high heat. Add the 350mL pasta water and the 75mL porcini soaking liquid and stir. 6. Let simmer for 3 mins. Add ½ the parmesan, stirring until melted. Add the remaining parmesan. 7. Lower the heat to medium-low. Stir in the cream, followed by the drained tagliatelle, and toss until the pasta and sauce emulsify. 8. Remove from the heat and serve immediately with extra oil and parmesan. Tip: Easily make this vegan by using plant-based cheese and cream. Chicken, Pineapple & ’Nduja Bake Recipe / Ixta Belfrage In this recipe, I use tangerines over oranges as they have a more complex, floral flavour, but feel free to use fresh oranges if that’s easier. Add some maple syrup or honey if your tangerines or oranges aren’t particularly sweet. I love the combination of sweet and savoury, and there is no greater union than that of pork and pineapple. The pork here comes in the form of ’nduja, a spreadable chilli-spiked sausage from Calabria. Add chicken, pineapple, chipotle and tangerine to the mix and you’ve got yourself a party. Makes: 4 DF GF 4 chicken thighs, room temperature 4 cloves garlic, peeled & crushed ½ medium onion, thinly sliced ½ large, extra-ripe pineapple, peeled Juice 4 sweet tangerines (or 2 oranges) 100g chicken bone broth, stock or water 2 tbsp double cream 5g fresh coriander 1 lime, cut into wedges ’Nduja & Chipotle Paste 50g ’nduja paste 2 tbsp olive oil 2 tsp tomato purée ½ tsp chipotle Ľ akes ½ tsp paprika ¾ tsp salt Pepper 1. Preheat the oven to 180°C fan-forced. 2. Place all paste ingredients into a large bowl and mix to combine. Add the chicken, garlic and ¾ sliced onion and mix well. 3. Add the onions and garlic into an ovenproof cast-iron skillet. Place the chicken thighs on top, skin side up and spaced apart. 4. Cut the pineapple into 4 rounds, then cut each round into quarters. Discard the core. 5. Add the pineapple to the bowl with the paste remnants and mix to combine. Place the pineapple around the chicken. 6. Pour the tangerine juice around the chicken and bake for 20 mins. Remove from the oven and pour the stock or water around the chicken. 7. Return chicken to the oven for a further 20–25 mins, or until cooked through. 8. Drizzle the cream into the sauce. 9. In a bowl, add the coriander, remaining onions, oil and salt and toss to combine. 10. Arrange the coriander mixture on top of the chicken. Serve from the pan with lime wedges. Tip: Marinate the chicken in the ’nduja and chipotle paste up to 2 days ahead, but don’t mix in the onion and garlic until ready to bake.
Suriname is a small country on the north-east coast of South America. Culturally, the population is descended from India, the Caribbean and south-east Asia and it is the latter’s influence that can be seen in one of Suriname’s most popular dishes, goedangan. This refreshing salad is made from blanched green cabbage, green beans, bean sprouts, boiled eggs, sliced cucumber and shredded coconut. The vegetables are arranged on a platter and then garnished with slices of cucumber and eggs. A delightful and idiosyncratic dressing is made from coconut milk, yoghurt, lime juice, brown sugar and chilli. The crunchy coolness of this salad, combined with the tang of the dressing, makes it a winner at any outdoor gathering, as a light lunch or as a meal entrée. 104 | EATWELL
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Raw nuts are a good source of protein, healthy fats and nutrients, but new research has found that they can also raise levels of the mood-boosting neurotransmitter serotonin. Adding 30 grams of nuts to your daily diet decreases inflammation in your body and it also raises serotonin levels. As well as making you feel happier, serotonin decreases hunger. This means that at least part of the benefit of nuts is that eating them reduces overall kilojoule consumption. It makes sense — after all, have you ever seen a fat, unhappy squirrel? HEALTH SHOT Nuts, happiness and hunger 108 | EATWELL
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110 | EATWELL WHAT’S ON event calendar W H AT ’S COMING UP FOR YOU What ’s OCTOBER October 4–9, Sydney, AU (TBC) Sydney Night Noodle Markets goodfoodmonth.com/sydney October 14–15, Jervis Bay, AU South Coast Food & Wine Festival southcoastfoodandwinefestival.com.au October 22, Speers Point, AU Lake Macquarie Food & Wine Festival browseau.com/lake-macquarie-food-wine-festival October 27–29, Br i sba ne, AU Brisbane Good Food & Wine Show goodfoodshow.com.au NOVEMBER November, Global World Vegan Month vegansociety.com Novem ber 1–19, Adela ide, AU Feast Festival feast.org.au Novem ber 5, Woolgoolga , AU Blues and Berries Festiva l bluesandberries.com.au Novem ber 11 , L a ng hor ne Creek , AU Handpicked Festiva l handpickedfestival.com Novem ber 13 –19, AU Nationa l Recycling Week recyclingweek.planetark.org November 17–21, Perth, AU Western Australia Gourmet Escape gourmetescape.com.au DECEMBER December 1–3, Young, AU National Cherry Festival nationalcherryfestival.com.au December 27–January 1, Hobart, AU Tasmania’s Taste of Summer tasteofsummer.com.au
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Greek food is simple, colourful and incredibly nutritious. It features vegetables, beans, pulses and, of course, good extra-virgin olive oil. Like other Mediterranean cuisines, Greek food has a reputation for being heart healthy with its heavy use of olive oil, fish, lean meats, vegetables, herbs and grains, although some dishes can be quite rich, like the classic moussaka. Other widely used ingredients and flavourings include eggplant, tomatoes, potato, okra, lemon, cheese, herbs and honey. Here we sample Greek flavour 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. 112 | EATWELL
RECIPES plant-based greek Stuffed Tomatoes (Gemista) Recipe / Naomi Sherman This classic dish of rice-stuffed tomatoes combines the sweetness of tomatoes with the saltiness of olives and the crunch of pine nuts. Baked to perfection in a juicy sauce, it’s perfect as a starter, or serve with extra vegetables for a main course. Makes: 8 8 large tomatoes 60mL olive oil 3 tsp minced garlic 1 onion, diced 400mL tomato puree 125g rice ½ cup parsley, chopped ½ cup mint, chopped ¼ cup dill, chopped 1 tsp salt ½ tsp black pepper 125mL vegetable broth 50g pine nuts 80g olives, chopped Sauce Retained tomato Ľ esh 125mL vegetable broth ¼ tsp oregano ½ tsp minced garlic 1. Preheat the oven to 200°C. 2. Slice the tops off the tomatoes and set them aside. 3. Very carefully, scoop out the inside Ľ esh and set it aside in a bowl. 4. Place the tomatoes into a small baking dish. 5. Heat the olive oil in a fry pan over mediumhigh heat. Add the garlic and onion and cook for 5 mins until softened. 6. Add the tomato purée, rice, herbs and vegetable broth and stir well. Bring to the boil then let simmer for 5 mins, or until the rice is half-cooked. 7. Add the salt and pepper and stir. Remove from the heat and allow to cool. 8. Using a food processor, purée the reserved tomato Ľ esh and add the vegetable broth, oregano and garlic. 9. Carefully spoon the rice into the tomatoes and place their tops back on. 10. Pour the sauce around the base of the tomatoes and drizzle the tops with extra olive oil. 11. Bake for 1 hour and 15 mins before serving. Greek Leek, Lemon & Dill Rice (Prasorizo) Recipe / Naomi Sherman Tender rice with sweet, softened leeks and a hint of freshness from the lemon. This dish is perfect as a main with some crusty bread, or as a side. Makes: 4-6 2 tbsp olive oil 2 shallots, Ķ nely diced 2 tsp minced garlic 3 leeks, washed, halved & thinly sliced 175g medium grain white rice 1L vegetable stock Zest & juice 1 lemon 3 tbsp dill, Ķ nely chopped, plus extra, to garnish 1. Heat the olive oil in a pot over medium-high heat. 2. Add the shallots and garlic and cook, stirring constantly. 3. Add the leeks and stir for 5-10 mins until softened. 4. Add the rice and cook, stirring, for 2-3 mins. Pour in the vegetable stock and stir. Increase the heat to a Ķ erce simmer. 5. Reduce the heat to a low simmer, cover and cook for 30 mins. 6. Remove from the heat, stir through the lemon juice, zest and dill and serve. GF VG GF VG EATWELL | 113
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RECIPES plant-based greek Marinated Beans (Gigantes) Recipe / Naomi Sherman Tired of the same boring beans on toast? Grab some fresh, crusty bread and try this instead. A delicious, herby take on the classic and full of flavour. Makes: 4-6 2 tins butter beans, drained and rinsed 2 tsp minced garlic 1 shallot, Ķ nely sliced 2 tbsp mint, Ķ nely chopped 3 tbsp parsley, Ķ nely chopped Juice & zest 1 lemon GF VG ½ tsp dried oregano ½ tsp salt 70mL extra-virgin olive oil 30mL red wine vinegar ½ tsp chilli Ľ akes (optional) Greek Fava (Yellow Split Pea Dip) Recipe / Lisa Guy Greek fava, or yellow split pea dip, is a popular Greek dip that has a similar texture and taste to hummus. Fava makes a perfect addition to mezze and grazing plates and is a nutritious snack with veggie sticks or wholegrain flatbread. Yellow split peas are an excellent source of plant-based protein — one cup of cooked split peas provides 16 grams of protein. Split peas also contain valuable nutrients such as calcium, magnesium, iron and folate. Makes: 6 2 tbsp extra-virgin olive oil 1 small red onion, diced 3 cloves garlic, minced 2¼ cups water 1 cup yellow split peas, rinsed & drained ½ tsp ground cumin 1 tsp sea salt 2 tbsp lemon juice Topping Olive oil Lemon zest Pinch paprika Capers Chopped red onion Parsley 1. Heat olive oil in a large saucepan over medium-high heat. Sauté onion and garlic for 5 mins until soft. 2. Add the water, yellow split peas, cumin and sea salt and stir. Simmer for 25 mins until soft. 3. Blend with a hand blender until smooth. 4. Remove from the heat and stir through lemon juice and olive oil. Add extra lemon or salt if needed. 5. Transfer dip to a serving bowl and garnish with desired toppings. Tip: Fava is delicious served with crusty bread or on a mezze plate with veggie sticks, crackers, cheeses, olives, grapes, cherry tomatoes and artichokes. 1. Place all the ingredients into a mixing bowl and stir to thoroughly combine. 2. Spoon the mixture into a jar. 3. Store in the fridge for up to 10 days, returning to room temp before serving. DF GF V EATWELL | 115
Open Mushroom Kofta w ith Coconut Yoghurt & Mint Sauce Recipe / Raquel Neofit This pita-style flatbread can also be cooked on a grill or barbecue and served with souvlaki or dips. It is quick and simple. Makes: 6 Flatbread 3 sprigs rosemary 1ńƶ cup olive oil h½ cups self-raising Ľ our h cup coconut Greek-style yoghurt Mushroom Kofta 2 tbsp olive oil h onion, peeled & diced 4 cloves garlic, crushed 250g mushrooms, peeled & Ķ nely diced h tbsp dried oregano h lemon, sliced into wedges ¼ cup coconut Greek-style yoghurt h tsp fresh oregano Fresh coriander, to garnish h tsp salt & pepper h. Preheat the oven to h80°C. 2. In a small bowl, combine the rosemary and olive oil and set aside. 3. In a separate small bowl, add the Ľ our and yoghurt and mix well to combine. 4. Dust a surface with Ľ our and gently knead the dough into a ball. Add more Ľ our if needed. 5. Divide into 6 even portions and gently form each h into a disc. Brush each disc with olive oil. 6. Heat olive oil in a frying pan over medium-high heat. Add the onions, garlic, salt and pepper and sauté until soft. Add the mushrooms and oregano and sauté until soft. 7. Remove from the heat and allow to cool for h0 mins. Divide the mushroom mix between the pitas, pressing the mix into the dough. 8. Bake for h5-20 mins, or until the dough is golden brown. 9. In a bowl, combine ¼ cup coconut yoghurt and fresh oregano. h0. Dollop the yoghurt over the pitas and serve with lemon wedges and coriander. Tip: Treat the dough gently — it’s quite soft! V Cauliflower Steaks with Za’atar Recipe / Lee Holmes Get ready to enter the land of the Greek gods and goddesses with these delicious and nutritious cauliflower steaks with za’atar. This dish combines the earthy goodness of cauliflower with aromatic spices and a vibrant salad. Makes: 2 h large cauliĽ ower, stems & leaves removed 2 garlic cloves, peeled 3 tbsp olive oil 4 tbsp za’atar spice 3 tbsp ground paprika h tbsp sesame seeds h tbsp cumin seeds h tbsp lemon juice 2 handfuls rocket 2 tbsp dried cranberries, roughly chopped 2 tbsp walnuts, roughly chopped h baby cucumber, peeled and sliced Optional Topping: 20g goat’s cheese Dressing: 2 tbsp olive oil h tbsp lemon juice h tsp Dijon mustard Salt h. Preheat oven to 200°C. Line a baking tray with baking paper. 2. Place the cauliĽ ower upright on a chopping board and cut off each end. 3. Slice cauliĽ ower down the middle to create 2 Ľ at steaks. 4. Lay cauliĽ ower and garlic onto the baking tray. Drizzle with olive oil and season with salt. 5. Rub paprika, sesame seeds, cumin seeds and lemon juice onto each steak. Sprinkle with ½ za'atar. 6. Place the tray in the oven and cook for h0 mins. 7. Remove from the oven and turn the steaks over. Sprinkle with remaining za'atar and place back into the oven for a further h0 mins. 8. Meanwhile, to prepare the salad and dressing, toss rocket, cranberries, walnuts and cucumber in a mixing bowl. 9. Whisk together the dressing ingredients and pour over the salad. h0. Divide the salad onto 2 serving plates and place the cooked cauliĽ ower on top. hh. Serve with crumbled goat’s cheese and za'atar. GF V 116 | EATWELL
RECIPES plant-based greek Eggplant & Mushroom Moussaka Recipe / Raquel Neofit This moussaka dish is so good, even your meatloving friends won’t know there isn’t meat in it! Makes: 6–7 1.2kg eggplant, sliced into 3cm pieces 1 cup plain Ľ our Grapeseed oil 1 large jar Napoli pasta sauce 500g mushroom, peeled & sliced 2 cups vegan parmesan, grated 2 cups vegan mozzarella 2 tbsp dried oregano 2 cups fresh sourdough breadcrumbs Salt & pepper 1. Preheat the oven to 180°C. 2. In a bowl, combine the Ľ our, salt and pepper and cover the eggplant in the Ľ our mixture. 3. Heat the oil in a large, deep frying pan over medium-high heat. Fry the eggplant until golden on each side and then drain them on a paper towel. 4. Place żńƶ of the Napoli sauce in a 22cm rectangular baking dish. 5. On the base of the baking dish, layer the eggplant, mushrooms, breadcrumbs, Napoli sauce, parmesan and oregano. Repeat with the remaining ingredients. 6. Cover with foil and bake for 30 mins. Serve. DF VG Roasted Rice-Stuffed Capsicums Recipe / Raquel Neofit A stuffed capsicum is wonderful to eat. I’ve served them on radicchio leaves because I love the colour contrast. Makes: 2 1 cup brown rice 1 cup vegetable stock ½ tsp salt ½ tsp pepper Handful oregano, chopped Handful Ľ at-leaf parsley, chopped 6 sprigs thyme 2 brown onions, diced 5 portobello mushrooms, peeled & diced 6 yellow capsicums, tops cut off & seeds removed ¼ cup pine nuts 1. Place the rice, stock, salt and pepper in a rice cooker and cook as per rice cooker instructions. 2. In a bowl, add the oregano, parsley, thyme, onion and mushrooms and mix to combine. 3. Add the herb and mushroom mix to the cooked rice and gently mix to combine. 4. Divide the mixture between the capsicums and roast in the oven for 20 mins. 5. Garnish with fresh thyme and pine nuts and serve with salad leaves. GF VG EATWELL | 117
Beetroot Sa lad w ith Lemon Greek Yoghurt Dressing Recipe / Lisa Guy Beets are considered a hearthealthy vegetable because they are high in nitrates, which have been found to significantly reduce blood pressure and improve blood flow by dilating blood vessels and arteries. Beets are also rich in betalains, a type of plant pigment responsible for giving beetroot its potent antioxidant, antiinflammatory properties and its bright purple colour. Makes: 4 4 large beetroots, ends removed & scrubbed 2 cloves garlic, minced 3 tbsp extra-virgin olive oil 2 tbsp red-wine vinegar, lemon juice or apple-cider vinegar Handful walnuts, roughly chopped Small handful fresh dill Pinch sea salt & pepper Yoghurt dressing 1 cup Greek yoghurt Juice & zest 1 lemon 2 tbsp extra-virgin olive oil Small handful fresh dill, roughly chopped Pinch sea salt 1. Preheat oven to 200°C. 2. Wrap the beets in foil and roast them for 60 mins, or until tender. Allow to cool. 3. Remove skin from beets and then cut them into wedges. 4. In a large bowl, add vinegar, olive oil, garlic, salt and pepper. Add beets and toss to coat. 5. In a small bowl, combine all the dressing ingredients. 6. Spoon beets onto a serving dish topped with walnuts, dill and yoghurt dressing. V GF 118 | EATWELL
RECIPES plant-based greek Greek Lentil Soup (Fakes) Recipe / Lee Holmes This Greek lentil soup or fakes is a classic and comforting dish highlighting natural flavours and simple ingredients. It's a nutritious and satisfying option for a light meal or as a starter. The hearty combination of lentils, vegetables and aromatic herbs creates a flavourful soup that is beloved in Greek cuisine. Makes: 4 1 cup dried green or brown lentils 1 onion, Ķ nely chopped 2 cloves garlic, minced 2 tbsp olive oil 1 carrot, diced 1 celery stalk, diced 1 tin tomatoes, diced 4 cups vegetable broth or water 1 tsp dried oregano Salt & pepper, to taste Fresh lemon juice (optional) Fresh parsley, to garnish 1. Rinse the lentils and set aside. 2. In a large pot, heat the olive oil over medium-high heat. Add the onion and garlic and sauté until translucent. 3. Add the carrot and celery and sauté for a few mins until softened. 4. Add the diced tomatoes, vegetable broth or water, dried oregano, salt and pepper and stir. Bring to a boil. 5. Add the lentils. Reduce the heat to low, cover and let simmer for 30- 40 mins, or until the lentils are tender and cooked through. Stir occasionally. 6. Once the lentils are cooked, adjust the seasoning and add a squeeze of fresh lemon juice. 7. Serve the Greek Lentil Soup hot, garnished with fresh parsley. Greek Stuffed Peppers with Rice & Herbs Recipe / Lee Holmes These Greek stuffed peppers with rice and herbs are a delicious and wholesome plant-based meal. The combination of colourful capsicum, aromatic herbs, and rice and vegetable filling creates a satisfying dish that is both nourishing and bursting with Mediterranean flavours. Serve as a satisfying main course or as a side dish. Makes: 3-4 4 capsicums 1 cup cooked rice (basmati or jasmine) 1 small onion, Ķ nely chopped 2 cloves garlic, minced 1 small zucchini, diced 1 small eggplant, diced 1 tin tomatoes, diced ¼ cup fresh parsley, chopped 2 tbsp fresh dill, chopped 2 tbsp olive oil Salt & pepper Lemon wedges, to serve (optional) 1. Preheat oven to 190°C. 2. Cut the tops off the capsicums and discard the inside. Rinse well. 3. In a large frying pan, heat the olive oil over medium-high heat. 4. Add the onion and garlic and sauté until translucent. 5. Add the zucchini and eggplant and sauté for 5 mins until softened. 6. Add the diced tomatoes and cooked rice and stir for a few mins or until heated through. 7. Remove the pan from heat and stir through the parsley and dill. Season with salt and pepper to taste. 8. Stuff the capsicum with the rice and vegetable mixture tightly. Place in a baking dish and cover with foil. 9. Bake in the oven for 40-45 mins or until tender. 10. Remove the foil and bake for a further 5-10 mins. 11. Remove capsicums from the oven and allow to cool. 12. Serve with a squeeze of lemon juice. GF VG GF VG EATWELL | 119
120 | EATWELL Roasted Pistachio & Vanilla Halva Recipe / Lisa Guy This halva recipe is a sweet wholesome treat made from tahini, maple syrup and pistachios. Tahini is made from ground sesame seeds and it’s highly nutritious, providing heart-healthy monounsaturated fats and vitamin E, zinc and selenium for a strong-functioning immune system. Makes: 12 ½ cup plus 2 tbsp pure maple syrup 1 cup hulled tahini 1 tsp vanilla bean paste or extract ¾ cup roasted pistachios 1. Line a small baking tin with baking paper. 2. Place the maple syrup in a small saucepan over medium-high heat until it starts to bubble and foam. 3. In another small saucepan, warm the tahini and vanilla over medium-low heat. 4. Remove maple syrup from the heat and then pour the warmed tahini into the maple syrup. Stir until thickened. 5. Pour the mixture into the baking tin and spread evenly. Top with pistachios and allow to cool at room temperature. Place in the fridge for 3 hours. 6. Cut into squares and serve. Tip: Try coating small squares of halva in good-quality dark chocolate for a moreish chocolate treat. VG GF 120 | EATWELL RECIPES plant-based greek
EATWELL | 121 FOOD SOURCE meet our sponsors 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. W: organicmilkco.com.au 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! W: thebarebird.com.au 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. W: cornthins.com Pearl River Bridge Use PEARL RIVER BRIDGE Superior Light Soy Sauce as a dipping sauce with your favourite Asian snacks, or add it to stir-fries and marinades for an extra Ľ avour infusion. It’s so versatile! Available at Coles and Woolworths. W: pearlriverbridge.com Chris’ Foods Chris’ Homestyle Tzatziki Dip is available at Woolworths Australiawide. 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. W: chrisfoods.com.au Stoney Creek Oil Prized by specialty chefs, Stoney Creek Pyrenees Shiraz Grapeseed Oil is ideal for garnishing or pansearing meats, to drizzle over salad or as a tasty oil for your favourite dips. It is cold pressed from seed and carefully crafted from grape marc collected from Pyrenees wineries. Stoney Creek collect freshly fermented shiraz grape marc from selected Pyrenees wineries, separate and dry the seed, then crush them using their unique cold-pressing process at Stoney Creek Oils. The result is an artisan oil that is full bodied with natural varietal Ľ avour. W: stoneycreekoil.com.au
122 | EATWELL Adobo, Chicken, Mushroom & Leek df gf 73 Almond Apricot Galette v 98 Anti-InĽ ammatory Iced Chai Latte gf vg 50, 78 Apple-Stuffed Boneless Chicken with Maple-Dijon Sauce gf 37 Apricots Apricot & Passionfruit Coconut Chia Parfait gf vg 92 Apricot Almond Galette v 98 Apricot Chicken gf df 95 Apricot Chickpea & Chicken Tagine with Roast Carrots & Couscous df gf 74 Apricot Coconut Biscuits v 95 Apricot-Glazed Chicken with Roasted Vegetables gf df 91 Apricot Relish v 97 Caper & Apricot-Crusted Salmon with Whipped Greek Yoghurt & Asparagus gf 96 Gluten-Free Apricot & Strawberry Almond Galette df gf v 92 Grilled Apricot & Goat’s Cheese Salad gf v 91 Roasted Apricot Salad with Goat’s Cheese & Rocket gf v 96 Supercharged Apricot Bliss Balls gf vg 94 Avocado Haloumi, Smashed Avocado & Rocket Sandwiches with Spiced Apricot Relish v 97 Kale, Strawberry & Avocado Salad with Poppy Seed Dressing gf vg 30 Mango & Avocado Salad gf vg 28 Baked Beans with Roasted Mushrooms & Heirloom Tomatoes gf vg 58 Banana Chia Pudding gf vg 55 Beans Broad Bean Salad gf v 53 Crispy Cannellini Beans gf v 76 Marinated Beans (Gigantes) gf vg 115 Roasted Mushrooms with Heirloom Tomatoes & Baked Beans gf vg 58 Beef Mince Flax Pasties gf 53 Meat Balls df 52 Sticky Mince Nourish Bowl df gf 26 Beetroot Salad with Lemon Greek Yoghurt Dressing v gf 118 Big Breakfast, Vegan vg 59 Biscuits, Apricot Coconut v 95 Blackberries, Coconut Yoghurt & Figs with Vegan Granola vg 56 Bliss Balls, Supercharged Apricot gf vg 94 Blueberry & Oat MufĶ ns vg 62 Bocconcini Skewers with Balsamic Glaze gf v 25 Broad Bean Salad gf v 53 Bruschetta, Rainbow Mixed, with Vegan Cream Cheese vg 61 Buckwheat Soba Noodles with Tahini Dressing gf vg 41 Butter Beans, Marinated (Gigantes) gf vg 115 Butter Chicken Clay Pot gf df 44 Cannellini Beans, Crispy gf v 76 Caper & Apricot-Crusted Salmon with Whipped Greek Yoghurt & Asparagus gf 96 Caprese Skewers with Balsamic Glaze gf v 25 Capsicums Greek Stuffed Peppers with Rice & Herbs gf vg 119 Hummus, Baby Spinach, Chargrilled Capsicum & Haloumi gf v 51 Roasted Rice-Stuffed Capsicums gf vg 117 Sautéed Endive with Chargrilled Capsicums vg 59 Carrots Apricot Chickpea & Chicken Tagine with Roast Carrots & Couscous df gf 74 Hearty Carrot & Chickpea Soup gf vg 71 Zucchini Carrot Falafel v gf 32 CauliĽ ower CauliĽ ower Steaks with Za’ata gf v 116 Cheesy CauliĽ ower & Mozzarella Cheese Pies v 35 Chai Latte, Iced, Authentic Anti-InĽ ammatory gf vg 50, 78 Cheese Caprese Skewers with Balsamic Glaze gf v 25 Cheese Sauce v 35 Cheesy CauliĽ ower & Mozzarella Cheese Pies v 35 Grilled Apricot & Goat’s Cheese Salad gf v 91 Haloumi, Smashed Avocado & Rocket Sandwiches with Spiced Apricot Relish v 97 Hummus, Baby Spinach, Chargrilled Capsicum & Haloumi gf v 51 One-Pot Tomato Thyme Pasta with Goat’s Cheese v 49 Pumpkin Feta Hummus gf v 45 Pumpkin, Spinach & Feta Frittata gf v 73 Roasted Apricot Salad with Goat’s Cheese & Rocket gf v 96 Cherry Tomatoes, Roasted Truss vg 59 Chia Apricot & Passionfruit Coconut Chia Parfait gf vg 92 Vegan Banana Chia Pudding gf vg 55 Vegan Chia Pudding gf vg 57 Chicken Apple-Stuffed Boneless Chicken with Maple-Dijon Sauce gf 37 Apricot Chicken gf df 95 Apricot Chickpea & Chicken Tagine with Roast Carrots & Couscous df gf 74 Apricot-Glazed Chicken with Roasted Vegetables gf df 91 Butter Chicken Clay Pot gf df 44 Chicken, Mushroom & Leek Adobo df gf 73 Chicken, Pineapple & ’Nduja Bake df gf 103 Fajita Chicken Breast gf 21 Grilled Lemon Herb Chicken with Roasted Vegetables *df gf 30 One-Pot Chicken & Mushroom Paella gf df 46 Pad Thai df gf 75 Spicy Chicken Tacos gf 22 Tandoori Chicken Drumsticks with Mint Yoghurt Sauce & Mango Chutney gf 32 Chicken Liver Pâté gf df 72 Chicken Wings in Soy Sauce df 67 Chickpeas Apricot Chickpea & Chicken Tagine with Roast Carrots & Couscous df gf 74 Hearty Carrot & Chickpea Soup gf vg 71 Vegan Breakfast Tacos vg 61 Citrus Butter gf 102 Citrus Vegan Gluten-Free Pancakes gf vg 55 Coconut Apricot & Passionfruit Coconut Chia Parfait gf vg 92 Apricot Coconut Biscuits v 95 Corn, Tuna & Quinoa Fritters df gf 76 Couscous Apricot Chickpea & Chicken Tagine with Roast Carrots & Couscous df gf 74 Lemony Couscous df 94 Curry, Butter Chicken Clay Pot gf df 44 Dahl, Red Lentil, with Flatbread gf vg 77 Dips Garlic Yoghurt Dip v gf 32 Greek Fava (Yellow Split Pea Dip) df gf v 115 Tangerine Dipping Sauce gf 102 Dressings Lime Dressing v gf 21 Poppy Seed Dressing gf vg 30 Tahini Miso Dressing gf vg 41 Yoghurt Dressing v gf 118 Drinks, Non-Alcoholic Authentic Anti-InĽ ammatory Iced Chai Latte gf vg 50, 78 Mango Energy Booster Shot gf vg 79 Stress-Busting Zesty Sgroppino gf vg 79 Eggplant & Mushroom Moussaka df vg 117 Endive, Sautéed, with Chargrilled Capsicums vg 59 Fajita Chicken Breast gf 21 Falafel, Zucchini Carrot v gf 32 Feta Pumpkin Feta Hummus gf v 45 Pumpkin, Spinach & Feta Frittata gf v 73 Figs, Blackberries & Coconut Yoghurt with Vegan Granola vg 56 Fish Baked Lemon, Caper, Butter Sauce Fish with Crispy Potatoes gf 46 Brown Butter Sea Bass with Tangerine Dipping Sauce & Lots of Herbs gf 102 Caper & Apricot-Crusted Salmon with Whipped Greek Yoghurt & Asparagus gf 96 Fish Fillet df 66 Lemony Barbecue Snapper with Fragrant Rainbow Vegetables df gf 26 Salmon Sushi Bowl df gf 41 Flax Pasties gf 53 Frittata, Pumpkin, Spinach & Feta gf v 73 Fritters, Tuna, Corn & Quinoa df gf 76 Galettes Apricot Almond Galette v 98 Gluten-Free Apricot & Strawberry Almond Galette df gf v 92 Garlic Yoghurt Dip v gf 32 Gluten-Free Citrus Vegan Pancakes gf vg 55 Goat’s Cheese Grilled Apricot & Goat’s Cheese Salad gf v 91 One-Pot Tomato Thyme Pasta with Goat’s Cheese v 49 Roasted Apricot Salad with Goat’s Cheese & Rocket gf v 96 Granola with Coconut Yoghurt, Figs & Blackberries vg 56 Green Breakfast Bowl with Pumpkin Feta Hummus gf v 45 Haloumi Haloumi, Smashed Avocado & Rocket Sandwiches with Spiced Apricot Relish v 97 Hummus, Baby Spinach, Chargrilled Capsicum & Haloumi gf v 51 Halva, Roasted Pistachio & Vanilla vg gf 120 Hot-Water Pastry v 35 Hummus Hummus, Baby Spinach, Chargrilled Capsicum & Haloumi gf v 51 Pumpkin Feta Hummus gf v 45 Iced Chai Latte, Authentic Anti-InĽ ammatory gf vg 50, 78 Kale, Strawberry & Avocado Salad with Poppy Seed Dressing gf vg 30 Lamb Grilled Lamb Herb Salad with Tzatziki gf 39 Lamb Tagine df 94 One-Pot Moroccan Lamb with Couscous 42 Leeks Chicken, Mushroom & Leek Adobo df gf 73 Greek Leek, Lemon & Dill Rice (Prasorizo) gf vg 113 Lemon Baked Lemon, Caper, Butter Sauce Fish with Crispy Potatoes gf 46 Greek Leek, Lemon & Dill Rice (Prasorizo) gf vg 113 Grilled Lemon Herb Chicken with Roasted Vegetables *df 30 Lemony Barbecue Snapper with Fragrant Rainbow Vegetables df gf 26 Lemony Couscous df 94 Lentils Greek Lentil Soup (Fakes) gf vg 119 Quick Pantry Lentil Soup v gf 75 Red Lentil Dahl with Flatbread gf vg 77 Lime Grilled Lime Prawns with Pineapple Salsa df gf 25 Lime Dressing v gf 21 Mango Mango & Avocado Salad gf vg 28 Mango Energy Booster Shot gf vg 79 Meat Balls Meat Balls df 52 Steamed Sticky Rice Meat Balls df 67 Mint Yoghurt Sauce gf 32 Moussaka, Eggplant & Mushroom df vg 117 MufĶ ns, Vegan Blueberry & Oat vg 62 Mushrooms Chicken, Mushroom & Leek Adobo df gf 73 Eggplant & Mushroom Moussaka df vg 117 One-Pot Chicken & Mushroom Paella gf df 46 Open Mushroom Kofta with Coconut Yoghurt & Mint Sauce v 116 Porcini Ragù gf v 103 Roasted Mushrooms with Heirloom Tomatoes & Baked Beans gf vg 58 Sautéed Mushrooms vg 59 Noodles, Buckwheat Soba, with Tahini Dressing gf vg 41 Nourish Bowls Buckwheat Soba Noodles with Tahini Dressing gf vg 41 Green Breakfast Bowl with Pumpkin Feta Hummus gf v 45 Salmon Sushi Bowl df gf 41 Sticky Mince Nourish Bowl df gf 26 Nuts Roasted Pistachio & Vanilla Halva vg gf 120 Walnut Pesto gf v 28 Oat & Blueberry MufĶ ns vg 62 One-Pot Moroccan Lamb with Couscous 42 Pad Thai df gf 75 Paella, One-Pot Chicken & Mushroom gf df 46 Pancakes, Gluten-Free Citrus Vegan gf vg 55 Pan-Seared Scallops with Rose Vinaigrette df gf 27 Parfait, Apricot & Passionfruit Coconut Chia gf vg 92 Passionfruit & Apricot Coconut Chia Parfait gf vg 92 Pasta One-Pot Tomato Thyme Pasta with Goat’s Cheese v 49 Spaghetti with Olive Oil, Garlic & Roasted Almonds v 48 Pasties, Flax gf 53 Pastry, Hot-Water v 35 Pâté, Chicken Liver gf df 72 Pepper T-Bone Steak with Herbs & Cherry Tomatoes df gf 27 Pesto, Walnut gf v 28 Pineapple Chicken, Pineapple & ’Nduja Bake df gf 103 Pineapple Salsa df gf 25 Pistachio & Vanilla Halva vg gf 120 Poppy Seed Dressing gf vg 30 Porcini Ragù gf v 103 Pork Mince Steamed Sticky Rice Meat Balls df 67 Porridge gf vg 51 Potatoes Baked Potatoes gf 46 Potato Rosti vg 59 Prawns, Grilled Lime, with Pineapple Salsa df gf 25 Puddings Vegan Banana Chia Pudding gf vg 55 Vegan Chia Pudding gf vg 57 Pumpkin Pumpkin Feta Hummus gf v 45 Pumpkin, Spinach & Feta Frittata gf v 73 Quinoa One-Pot Mexican Quinoa gf vg 71 Tuna, Corn & Quinoa Fritters df gf 76 Red Lentil Dahl with Flatbread gf vg 77 Relish, Apricot v 97 Rice Greek Leek, Lemon & Dill Rice (Prasorizo) gf vg 113 Steamed Sticky Rice Meat Balls df 67 Rocket Haloumi, Smashed Avocado & Rocket Sandwiches with Spiced Apricot Relish v 97 Roasted Apricot Salad with Goat’s Cheese & Rocket gf v 96 Rosti, Potato vg 59 Salads Beetroot Salad with Lemon Greek Yoghurt Dressing v gf 118 Broad Bean Salad gf v 53 Grilled Apricot & Goat’s Cheese Salad gf v 91 Grilled Lamb Herb Salad with Tzatziki gf 39 Kale, Strawberry & Avocado Salad with Poppy Seed Dressing gf vg 30 Mango & Avocado Salad gf vg 28 Roasted Apricot Salad with Goat’s Cheese & Rocket gf v 96 Watermelon & Strawberry Salad v gf 21 Salmon Caper & Apricot-Crusted Salmon with Whipped Greek Yoghurt & Asparagus gf 96 Salmon Sushi Bowl df gf 41 Salsa, Pineapple df gf 25 Sandwiches, Haloumi, Smashed Avocado & Rocket, with Spiced Apricot Relish v 97 Sauces, Savoury. See also Dressings Apricot Relish v 97 Cheese Sauce v 35 Garlic Yoghurt Dip v gf 32 Mint Yoghurt Sauce gf 32 Pineapple Salsa df gf 25 Tangerine Dipping Sauce gf 102 Walnut Pesto gf v 28 Scallops, Pan-Seared, with Rose Vinaigrette df gf 27 Sea Bass, Brown Butter, with Tangerine Dipping Sauce & Lots of Herbs gf 102 Sgroppino, Stress-Busting Zesty gf vg 79 Skewers, Caprese, with Balsamic Glaze gf v 25 Snapper, Lemony Barbecue,with Fragrant Rainbow Vegetables df gf 26 Soba Noodles with Tahini Dressing gf vg 41 Soups Greek Lentil Soup (Fakes) gf vg 119 Hearty Carrot & Chickpea Soup gf vg 71 Quick Pantry Lentil Soup v gf 75 Spaghetti with Olive Oil, Garlic & Roasted Almonds v 48 Spinach Hummus, Baby Spinach, Chargrilled Capsicum & Haloumi gf v 51 Pumpkin, Spinach & Feta Frittata gf v 73 Split Pea Dip (Greek Fava) df gf v 115 Steak, Pepper T-Bone, with Herbs & Cherry Tomatoes df gf 27 Sticky Rice Meat Balls df 67 Strawberries Gluten-Free Apricot & Strawberry Almond Galette df gf v 92 Kale, Strawberry & Avocado Salad with Poppy Seed Dressing gf vg 30 Watermelon & Strawberry Salad v gf 21 Stress-Busting Zesty Sgroppino gf vg 79 Sweet Corn, Tuna & Quinoa Fritters df gf 76 Sweet Potatoes, Mexican Stuffed gf vg 72 Tacos Spicy Chicken Tacos gf 22 Vegan Breakfast Tacos vg 61 Tahini Miso Dressing gf vg 41 Tandoori Chicken Drumsticks with Mint Yoghurt Sauce & Mango Chutney gf 32 Tangerine Dipping Sauce gf 102 Tofu, Herby vg 59 Tomatoes One-Pot Tomato Thyme Pasta with Goat’s Cheese v 49 Roasted Mushrooms with Heirloom Tomatoes & Baked Beans gf vg 58 Roasted Truss Cherry Tomatoes vg 59 Stuffed Tomatoes (Gemista) gf vg 113 Tuna, Corn & Quinoa Fritters df gf 76 Walnut Pesto gf v 28 Watermelon & Strawberry Salad v gf 21 Yellow Split Pea Dip (Greek Fava) df gf v 115 Yoghurt Garlic Yoghurt Dip v gf 32 Mint Yoghurt Sauce gf 32 Yoghurt Dressing v gf 118 Zucchini Carrot Falafel v gf 32 Index Guy, Lisa 14, 21–22, 32, 41, 45, 55–57, 73–74, 77, 92, 97, 115, 118, 120 Harding, Georgia 12, 21, 26, 32, 75–76, 94–95 Holmes, Lee 14, 28, 30, 44, 46, 48, 72–73, 76, 94, 96, 116, 119 Jones, Sammy 13, 25, 30, 42, 46, 49, 55, 61–62, 71–72, 91, 98 NeoĶ t, Raquel 13, 26–27, 58–59, 61, 116–117 Sherman, Naomi 13, 113, 115
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