RECIPES MADE WITH corn thins EATWELL | 51 Porridge Recipe / CORN THINS Serves: 2 4 CORN THINS Original slices, crumbled 60g quinoa Ľ akes 400mL soy or almond milk (unsweetened), plus extra to serve ½ cup frozen banana 1 tsp vanilla bean paste Pinch sea salt Stewed or canned peaches (2-3 half peaches) Stewed or canned plums (2-3 half plums) Handful pistachios, crushed Maple syrup, to sweeten (optional) 1. Combine all ingredients except peaches, plums and pistachios in a medium saucepan over medium heat. Cook, stirring, until thickened and banana has disintegrated, about 5-6 mins. 2. Divide between 2 bowls and serve with extra milk, peaches, plums, pistachios and maple syrup to sweeten (if desired). GF VG GF V Hummus, Baby Spinach, Chargrilled Capsicum & Haloumi Recipe / CORN THINS Serves: 1 60g haloumi, cut into slices 1 tbs olive oil (for cooking the haloumi) 1-2 tbsp hummus 3 CORN THINS slices Small handful baby spinach leaves Chargrilled capsicum (store-bought or make your own) Dukkha (optional) 1. Cook the haloumi in a frying pan with olive oil. Cook on each side until lightly brown. This should take only a few mins on a medium heat. Once cooked, place on a paper towel to cool and remove excess oil from cooking. 2. Spread a generous amount of hummus across each CORN THINS slice, then layer on some baby spinach leaves. Place the haloumi on top of the baby spinach, then Ķ nish with your desired amount of grilled capsicum. Sprinkle with seasoning or dukkha if desired.
52 | EATWELL Meat Balls Recipe / Stoney Creek Oil Serves: 4 500g lean mince ½ cup uncooked rice 1 slice bread, chopped żń3 cup Stoney Creek Flaxseed Meal 1 onion, chopped 1 egg 1 tin tomato soup plus ½ tin water, mixed together 1. Mix mince, rice, bread, onion, Ľ axseed meal and egg in a medium bowl. 2. Roll into meat balls, place into a casserole dish and pour soup mix over. j. Bake in moderate oven for approx. 1¼ to 1½ hours. Stoney Creek Ľ axseeds, oil and meal products are packed with the health beneĶ ts of omega-j, protein, Ķ bre and lignans. They add a smooth, nutty taste to smoothies, dressings, cereal, yoghurt and baked goods. For more information visit stoneycreekoil.com.au Flaxseeds for everyone STONEY CREEK OIL PRODUCTS DF
RECIPES MADE WITH stoney creek oil products EATWELL | 53 Flax Pasties Recipe / Stoney Creek Oil Makes: 4 Pastry 115g chilled butter or vegetable shortening, chopped 115mL olive oil 3 cups pastry Ľ our or gluten-free plain Ľ our ½ tsp salt 1 tbsp whole Ľ axseeds 1 tbsp Stoney Creek Flax Flour combined with 3 tbsp cold water (Ľ ax egg) Dash cold water Filling 250g premium minced beef 1 small parsnip, chopped 1 small carrot, chopped 1 small onion, chopped 1 small potato, chopped Sprig thyme, chopped Dash nutmeg ½ tsp salt ½ tsp white pepper 1. To make the pastry, place chopped butter, oil, Ľ our, seeds and salt in food processor vessel in the freezer for 20 mins. Whizz until it resembles breadcrumbs, then blend in Ľ ax egg and extra water to combine. 2. Place cling wrap on bench and form pastry into a ball, press into a disc, wrap and refrigerate for 30 mins. 3. Preheat oven to 200°C. Combine mince and vegetables, thyme and season with fresh nutmeg, salt and white pepper. 4. Roll pastry to medium plate size, 3mm thick, and place Ķ lling in the middle. Brush edges of pastry with water and bring together to form pasty shapes. 5. Place on baking tray and bake for around 45 mins. Turn down to 180°C after 5 mins to slow cook the Ķ lling. 6. Remove from heat and serve. DF Broad Bean Salad Recipe / Stoney Creek Oil Serves: 4 1kg fresh small-to-medium broad beans in shells 1 tbsp Stoney Creek Organic Flaxseed Oil 1 tbsp extra-virgin olive oil 100g feta or white sheep’s milk cheese if desired (this recipe is just as tempting as a vegan meal, without dairy) 1 small handful Ķ nely chopped lettuce leaves 1 clove garlic, crushed š preserved lemon (crushed) or some lemon zest, to taste Cracked black pepper, to taste Finely chopped parsley 1. Shell beans and simmer in just enough water to cover until tender (1 min), then drain and cool. When the beans are cool enough to touch, peel and discard the skins. 2. Drizzle beans with oils and mix the feta through the soft green beans. 3. Add the rest of the ingredients and toss through. 4. Serve as a salad, a light lunch or a side dish. GF V
Vegan breakfasts don’t have the heavy animal fats that you find in typical big-breakfast foods like bacon, eggs and cheese. That does not 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 muffins; breakfast tacos; or gluten-free citrus vegan pancakes. 54 | EATWELL
Vegan Banana Chia Pudding Recipe / Sammy Jones This simple and delicious recipe combines the nutritional powerhouse of chia seeds with the natural sweetness of ripe bananas. Packed with fibre, omega-3 fatty acids and plant-based protein, this creamy pudding is a satisfying way to kickstart your morning. Makes: 2 2 ripe bananas 1 cup plant-based milk (almond, soy or coconut milk) 3 tbsp chia seeds ½ tsp vanilla extract Toppings of choice (sliced fruits, berries, nuts or granola) 1. In a blender or food processor, combine the ripe bananas, plant-based milk and vanilla extract and blitz until smooth and creamy. Transfer to a bowl or jar. 2. Add the chia seeds to the bowl and stir well to combine. Cover and refrigerate overnight. 3. Serve the vegan banana chia pudding in bowls or jars. Top with fruits, berries, nuts or granola for added texture and Ľ avour. Tip: Chia pudding can be prepared in larger batches and stored in the refrigerator for up to 3-4 days. This makes it a convenient grab-and-go option for busy mornings or a quick snack throughout the day. GF VG Gluten-Free Citr us Vegan Pancakes Recipe / Lisa Guy These delicious gluten-free vegan pancakes topped with citrus syrup and fruits are bursting with flavour and vitamin C. Citrus fruits are rich in vitamin C, which is vital for healthy skin, a functioning immune system and adrenal health. Vitamin C is a potent antioxidant and anti-inflammatory nutrient that neutralises celldamaging free radicals and dampens inflammation throughout the body. Makes: 4 1¼ cups gluten-free plain Ľ our 1 tbsp Ľ axseed meal 2 tsp baking powder ½ tsp ground cinnamon Pinch sea salt 1 cup plant-based milk ¼ cup apple sauce 1 tsp vanilla bean paste or extract 2 tbsp pure maple syrup or coconut nectar Citrus syrup Juice 1 orange Juice 1 lemon ¼ cup pure maple syrup or coconut nectar Topping Coconut yoghurt 1 orange, sliced 1 lemon, sliced Citrus zest Pistachios Coconut Ľ akes 1. To make the citrus syrup, combine the juice of the orange and lemon with maple syrup in a small saucepan over medium heat. Bring to the boil, then simmer for 2 mins. Set aside to cool. 2. In a medium bowl, mix dry ingredients until well combined. 3. In a separate bowl, mix wet ingredients until well combined. 4. Slowly pour wet ingredients into the dry and stir continuously until smooth. 5. Grease a frying pan over medium-high heat and cook ¼ cup of the batter at a time. Cook for 1-2 mins until the pancakes start to bubble, then Ľ ip and cook for another 1-2 mins. 6. Top with desired toppings and drizzle with citrus syrup. GF VG EATWELL | 55 RECIPES vegan breakfasts
Vegan Granola w ith Coconut Yoghurt, Figs & Blackberries Recipe / Lisa Guy This lovely, wholesome granola is high in fibre, protein and beneficial fats, which makes it a satisfying and delicious breakfast. Oats are a great source of beta-glucan, a type of fibre that is beneficial for lowering high cholesterol levels. Oats also provide slow-release complex carbohydrates for sustained energy throughout the day. Makes: 12 4 cups rolled oats 1 cup raw nuts (almonds, pecans, walnuts, pistachios, hazelnuts) ¾ cup mixed seeds (sunĽ owers, pepitas, hemp, Ľ ax) 1 tsp ground cinnamon ½ cup pure maple syrup or coconut nectar ½ cup coconut oil ¼ cup almond butter or tahini 1 tsp vanilla bean extract or essence ½ cup coconut Ľ akes (optional) Topping Coconut yoghurt Figs Blackberries Red grapes 1. Preheat oven to 170°C and line 2 large baking trays with baking paper. 2. In a large bowl, combine oats, nuts, seeds and cinnamon. 3. In a small saucepan, add maple syrup, coconut oil, almond butter and vanilla and stir until smooth and well combined. Pour into dry ingredients and toss until well coated. 4. Lay granola out evenly onto the baking trays and bake for 22-25 mins. Toss after 10 mins. Add coconut Ľ akes after 12 mins, if using. 5. Allow the granola to cool completely before breaking it up. 6. Serve with some coconut yoghurt, blackberries, grapes and Ķ gs. VG 56 | EATWELL
Vegan Chia Pudding Recipe / Lisa Guy This nourishing vegan breakfast is loaded with plant-based omega-3 fats, protein and fibre. Chia seeds are a rich source of alpha-linolenic acid (ALA), which is a beneficial fat that helps support healthy cognitive function and cardiovascular health. Chia seeds are also rich in dietary fibre, important for maintaining healthy cholesterol levels, bowel function and blood-sugar levels. Makes: 2 1 cup plant-based milk (almond, cashew, hemp or coconut) ¼ cup chia seeds 2 tsp pure maple syrup or coconut nectar 1 tsp vanilla bean paste or extract Toppings Fruit of choice (mango, banana, berries, kiwi, cumquats) Nuts and seeds (hemp, pumpkin, sunĽ ower seeds, almond Ľ akes, walnuts) Other variations to try Cacao Chia: Add 1 tbsp cacao powder to the mixture and then top the chia pudding with sliced banana, chopped hazelnuts and a drizzle of nut butter Super Green Chia: Add 1 tsp matcha powder or super greens powder to the chia pudding and top with mango and blueberries 1. In a bowl, add the chia seeds, milk, maple syrup and vanilla and stir. Let sit for 10 mins and then stir again. 2. Cover and place in the fridge for 1 hour or overnight. 3. Serve topped with fresh fruit, nuts and seeds or layered in a jar with some yoghurt and granola. GF VG EATWELL | 57 RECIPES vegan breakfasts
Roasted Mushrooms with Heirloom Tomatoes & Baked Beans Recipe / Raquel Neofit This is one of those satisfying recipes with a quick cheat — baked beans! There are so many flavourful high-quality baked beans on the market and I always keep a jar in the pantry for those days when I want the comfort of a rich sauce, but I want it ready in 20 mins. Makes: 4 4 large mushrooms, peeled, stems removed Basil-infused olive oil 1 tsp dried mixed herbs 1 large heirloom tomato, sliced 4 sprigs thyme ½ cup vegan parmesan, grated 1 tin beans 2 spring onions, sliced Fresh basil leaves, to garnish Salt & pepper GF VG 1. Preheat the oven to 180°C and line a baking tray with baking paper. 2. Brush the mushrooms with basil olive oil and place them onto the baking tray. 3. Season mushrooms with salt and pepper, sprinkle over the dried herbs, place a tomato slice on each and add parmesan on top. 4. Bake for 15-20 mins or until the tomatoes have softened. 5. Just before serving, heat the beans in a saucepan over low heat. 6. Sprinkle basil leaves and spring onions over the mushrooms and serve. Tip: Spike the beans with chilli Ľ akes for a hit of heat. 58 | EATWELL
Veg an Big Brea k fast Recipe / Raquel Neofit I love a big breakfast on the weekend and this one is very satisfying! There are a lot of elements, but you don't have to cook all of them and they all go together beautifully. Makes: 2 Potato Rosti 1 large potato, peeled and Ķ nely grated 1 sprig rosemary, Ķ nely chopped Olive oil Salt & pepper Herby Tofu 2 thick slices Ķ rm tofu Olive oil 2 tbsp Italian herb mix Roasted Truss Cherry Tomatoes 4 sprigs rosemary Bunch trussed cherry tomatoes Basil-infused olive oil Salt & pepper Sautéed Endive with Chargrilled Capsicums 1 bunch endive, roughly chopped 1 small jar chargrilled capsicums, plus oil Salt and pepper 1 tsp dried parsley Sautéed Mushrooms Olive oil 1 clove garlic, crushed 2 sprigs rosemary, chopped 1 tsp sumac 8 Swiss brown mushrooms, stalks removed & halved To Serve Avocado, sliced Olives Remaining chargrilled capsicum Fresh cherry tomatoes Toast Vegan feta, crumbled 1. To make the potato rosti, pat the potato dry and place it in a bowl with the rosemary, salt and pepper and mix to combine. 2. Form the potato mixture into a large disc. Place olive oil in a small frying pan over low heat and fry the potato disc. Once browned, carefully turn and cook on the other side. Cut into quarters. 3. Cut the tofu into triangles and season with the herb mix. 4. Place olive oil onto a non-stick frying pan over medium-high heat and fry the tofu until browned. 5. Preheat the oven to 180°C and line a baking tray with baking paper. Place the rosemary and tomatoes onto the baking tray, drizzle with oil, season with salt and pepper and roast for 12 mins. 6. Heat a frying pan over medium-high heat and add 1 tbsp capsicum oil and the endive and sauté for 1 min. Add the capsicum, salt, pepper and parsley and cook until wilted. 7. Heat a small frying pan over medium-high heat. Add olive oil, garlic, sumac and rosemary and sauté for 1 min. Add the mushrooms and sauté for 2 mins. 8. Transfer all the elements onto a platter and serve. Tip: There are a lot of elements in this big breakfast, so start with what can sit in the oven to keep warm. The rosti, trussed tomatoes and tofu are a good place to start. VG EATWELL | 59 RECIPES vegan breakfasts
60 | EATWELL
Vegan Breakfast Tacos Recipe / Sammy Jones Start Taco Tuesday in the AM. Packed with protein, fibre and a variety of veggies, these breakfast tacos are a delicious way to fuel your morning. Makes: 4 Roasted Chickpeas 2 x 400g tins chickpeas, drained & rinsed 2 tbsp olive oil 1 tsp ground cumin 1 tsp paprika ½ tsp garlic powder ½ tsp chilli powder Salt & pepper, to taste Smashed Lime Avocado 2 ripe avocados Juice 1 lime Salt & pepper, to taste Tacos 8 small corn or Ľ our tortillas Mixed lettuce leaves Red onion, thinly sliced (optional) Fresh coriander, chopped (optional) Hot sauce or salsa (optional) 1. Preheat oven to 200°C and line a baking tray with baking paper. 2. In a large bowl, combine the chickpeas, olive oil, ground cumin, paprika, garlic powder, chilli powder, salt and pepper and toss to combine. 3. Spread the chickpeas evenly on the baking tray and roast in the oven for 20-25 mins or until the chickpeas are crispy and golden brown. Remove from the oven and set aside. 4. In a separate bowl, scoop the Ľ esh from the avocados and add the lime juice, salt and pepper. Using a fork, mash the avocado. Adjust seasoning accordingly. 5. Warm the tortillas according to the package instructions until soft and pliable. 6. To assemble the tacos, spread a spoonful of smashed lime avocado onto each tortilla. Top with a generous portion of roasted chickpeas and add lettuce leaves, sliced red onion and chopped fresh coriander. Drizzle hot sauce or salsa if desired. 7. Serve immediately. Tip: For added crunch and texture, include additional toppings such as pickled jalapeños, a sprinkle of toasted pumpkin seeds, vegan sour cream or dairy-free cheese. VG R ainbow Mi xed Br uschetta with Vegan Cream Cheese Recipe / Raquel Neofit I love the colours of this breakfast. It’s bright and always makes me happy. Makes: 2 4 slices sourdough or Turkish bread 1 clove garlic, peeled Basil-infused olive oil Vegan cream cheese Bunch rainbow tomatoes, sliced 1 Spanish onion, diced Basil leaves, to garnish Salt & pepper 1. Brush the sourdough with basil-infused olive oil and rub the garlic clove on each side. Grill the bread on a barbecue or grill pan until charred. 2. Spread cream cheese onto the toast and place the tomato and onion slices on top. 3. Season with salt and pepper, garnish with basil leaves and serve. Tip: There are plenty of coloured tomatoes at your green grocer and this is the perfect recipe to try them all. VG EATWELL | 61 RECIPES vegan breakfasts
Vegan Blueberr y & Oat Muffins Recipe / Sammy Jones Bursting with juicy blueberries and wholesome oats, these muffins are not only vegan but also packed with fibre, antioxidants and plant-based goodness. They are perfect for meal prepping, on-the-go breakfasts or to enjoy with a cup of hot coffee. Makes: 12 1½ cups rolled oats 1¼ cups all-purpose Ľ our ½ cup coconut sugar 2 tsp baking powder ½ tsp baking soda ½ tsp salt 1 cup unsweetened plant-based milk (almond, soy or oat milk) ¼ cup melted coconut oil 1 tsp vanilla extract 1 cup fresh or frozen blueberries 1. Preheat oven to 190°C and line a mufĶ n tin with baking paper. 2. In a blender or food processor, pulse the rolled oats to create a coarse oat Ľ our. 3. In a large bowl, whisk the oat Ľ our, all-purpose Ľ our, coconut sugar, baking powder, baking soda and salt. 4. In a separate bowl, whisk the plantbased milk, melted coconut oil and vanilla extract. 5. Pour the wet ingredients into the dry ingredients and stir gently until just combined. Gently fold in the blueberries. 6. Divide the batter evenly in the prepared mufĶ n tin and bake in the oven for 18-20 mins. 7. Remove from the oven and allow to cool slightly before transferring to a wire rack to cool completely. 8. Serve warm. Tip: For an extra touch of sweetness, sprinkle a little coconut sugar or cinnamon on top of each mufĶ n before baking. VG 62 | EATWELL
EATWELL | 63 RECIPES vegan breakfasts
64 | EATWELL The world is a bread lover’s paradise, bursting with an abundance of different kinds of creations from all corners of the globe. Grab a slice of history, brush up on your bread intelligence and be inspired by the endless possibilities of this timeless, satisfying staple food. A brief history of bread Tracing the culinary history of bread from its origins to today is a journey that spans millennia. It all began in ancient civilisations like Egypt and Mesopotamia, where resourceful bakers stumbled upon the magic of naturally fermenting ground Ľ our and water. In ancient Greece and Rome, bakers developed specialised milling methods and fancy ovens as bread became a staple food in these countries. Next, bread-making techniques spread throughout Europe. The Middle Ages brought bread guilds and a whole new level of expertise. Next came the Industrial Revolution, shaking up the baking world with mechanical Ľ our mills, along with the rise of reĶ ned white Ľ our. Modern bread production became industrialised, yet also ushered in a resurgence of traditional and artisanal methods. Today, bread is diverse, with regional varieties worldwide, and it continues to be a staple food enjoyed in countless forms and styles. Varieties of bread Wholemeal Bread: Made from Ľ our that includes the ground entire grain, this classic bread offers a wholesome and nutty taste. Packed with Ķ bre and nutrients, it’s a great everyday choice for those seeking a healthy option. Words / Lolita Walters How much do you really know about your daily bread? From historical origins and cultural traditions to the delicious diversity of contemporary varieties, we explore the wonderful world that this sublimely humble yet versatile dietary staple offers. Rye Bread: Delve into the realm of rye, a darker-hued grain that lends itself to make dense and slightly sour bread. Pumpernickel bread is a special type of rye bread made from coarsely ground rye. The distinct Ľ avour of rye bread pairs perfectly with either sweet or savoury toppings. Gluten-Free: This refers to any bread made without gluten, a protein found in wheat, barley and rye. It caters to individuals with gluten sensitivities, celiac disease, or those who prefer not to consume gluten in their diets. Various alternative Ľ ours such as rice, almond or tapioca are used instead. Turkish Bread: Travel to the Middle East with Ľ uffy and chewy Turkish bread. This versatile bread is often baked in large, round shapes and can be enjoyed with dips like hummus or Ķ lled with delicious kebabs for a satisfying meal. Sourdough Bread: Enjoy a slightly tangy taste adventure with a slice of sourdough bread, traditionally made using sourdough starter culture. Made through a natural fermentation process, it delivers a sour Ľ avour and airy texture housed in a crusty exterior. Baguette: Transport yourself to the streets of Paris with the iconic baguette. This quintessential long and slender French bread harnesses a crisp golden shell Ķ lled with soft, chewy whiteness inside. Enjoy it with a lick of butter, use it as a sandwich base, or pair it with cheese and charcuterie. Pane di Casa: Translating to “bread of the house”, this rustic bread is an escape to Italy, characterised by a crispy crust and soft, chewy interior. It’s perfect for soaking up olive oil, complementing pasta dishes or creating authentic Italian-style bruschetta.
EATWELL | 65 ARTICLE bread Teff Bread: This nutrient-rich grain from Ethiopia is gluten-free, loaded with iron and Ķ bre, and offers a slightly nutty Ľ avour. It’s a wonderful alternative for those looking to avoid gluten in their diets, or who are simply wanting to explore alternative bread options. Pita Bread: Journey to the cuisines of the Middle East and Mediterranean with the iconic round, pocket-like bread. It’s baked at a high temperature, causing it to puff up. Play around by enjoying it as a vessel for dips, stuffed with falafel or kebabs, or as a base for wraps of your choice. Ciabatta: Another Italian classic, ciabatta is a rustic bread with a slightly chewy texture and an airy, porous interior. It is sublime served toasted alongside soups for dipping, or when making panini. Focaccia: Indulge in the aromatic delight of Italian focaccia with this Ľ atbread that has become popular around the globe. It’s traditionally seasoned generously with olive oil, salt and various herbs like rosemary and oregano. Naan: Take a trip to India with naan, which is traditionally cooked in a tandoor oven. As a soft and pillowy bread, it’s perfect for scooping up Ľ avourful curries, alongside raitas and chutneys, or used as a base for kebabs and other Indian dishes. Tortillas: A staple of the Mexican cuisine, tortillas are made from corn or wheat Ľ our and are thin and Ľ exible. The humble tortilla is ideal for wrapping up Ķ llings to create mouth-watering Mexican dishes — think tacos, burritos and quesadillas! Pretzels: Explore the delightful pretzel, known for its distinctive twisted shape. This German specialty has a chewy texture and a shiny, browned exterior, thanks to a quick dip in an alkaline solution before baking. Pretzels can be enjoyed as a snack or paired with mustard as a satisfying appetiser. Challah: This traditional Jewish bread is typically braided and enriched with the goodness of eggs and honey. It has a soft and tender crumb and is a good choice for special occasions. Brioche: One of the most luxurious breads on the market, which comes from France. The buttery nature, smooth texture and delectable sweetness make it a perfect indulgence. Try tearing it apart and slathering in butter and jam, served with coffee for a French-inspired breakfast. Damper: This simple Australian bread originated during the early colonial days, where it was developed as an easy, quick bread prepared and cooked by swagmen and drovers. It is typically made from a basic combination of self-raising Ľ our, water and a pinch of salt, then traditionally cooked over an open Ķ re or in a camp oven. Nutritional tips Your daily bread If bread is an everyday staple in your diet, it’s good to opt for texture by way of seeds and wholegrains — this will ensure you are receiving a hit of fat and Ķ bre, providing a steadier release of energy. “A general rule of thumb is to look for the darkest-Ľ oured loaf — this likely indicates it is less processed and that the grain used to make the Ľ our is unreĶ ned,” suggests nutritionist Raj Barker. “Another tip is that the less ingredients used, the less processed the bread.” Notes on gluten-free There is a plethora of options out there these days for those who want to enjoy bread sans gluten, but it’s good to be mindful when selecting it. “Gluten-free does not necessarily equal healthy — many gluten-free options are highly processed,” says Raj. “Read the label and avoid loaves that include gums and Ķ llers in the ingredients list.” Make your own For those who have the time, baking your own bread can be a delightful experience and one that kids really enjoy. “Making bread from scratch is a beautiful, meditative process — if you have the means, including this ritual into your weekly routine can ensure you are able to control the quality of the bread you consume, while helping to enrich your connection to the food you eat,” enthuses Raj. The varieties of bread and possibilities of preparing it are endless, so let your imagination run wild, start experimenting with new breads, and relish the joy of baked dough in all its forms. Lolita Walters is an Australian freelance journalist, editor and lifestyle writer focused on wellness, beauty and travel. Cia batta is a r ustic bread w ith a slightly chew y text ure a nd a n a ir y, porous interior. It is su blime ser ved toasted a longside soups for dipping, or when making panini.
66 | EATWELL Fish Fillet Recipe / PEARL RIVER BRIDGE Serves: 1 300g Ķ sh Ķ llet, thinly sliced at a 45° angle Seasoning Salt, to taste Sugar, to taste White pepper, to taste 100mL water 1 tbsp PEARL RIVER BRIDGE Sesame Oil 20g spring onion, sliced 10g ginger, sliced 1 tbsp PEARL RIVER BRIDGE Seasoned Soy Sauce for Seafood Fabulous flavour infusion 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. For more information visit pearlriverbridge.com DF 1. Season Ķ sh Ķ llet with salt, sugar and white pepper. 2. Add water by quantity until the Ķ sh gelatinises. Seal with oil. 3. Heat oil to 100-120°C on low heat, dip the Ķ sh Ķ llet into the oil for 30 secs, remove and put onto a plate. 4. Place spring onion and ginger on the top of the Ķ sh Ķ llet and pour some hot oil over. 5. Season with PEARL RIVER BRIDGE Seasoned Soy Sauce for Seafood and PEARL RIVER BRIDGE Sesame Oil. 6. Serve.
RECIPES MADE WITH pearl river bridge EATWELL | 67 Chicken Wings in Soy Sauce Recipe / PEARL RIVER BRIDGE Serves: 3 500g chicken wings 3pcs star anise 3pcs fragrant leaves 5g cinnamon 3pcs dried chilli 10g dried galangal 10g ginger 20g shallot Seasoning 500g PEARL RIVER BRIDGE Premium Deluxe Light Soy Sauce 50g PEARL RIVER BRIDGE Kuangtung Mijiu 435g PEARL RIVER BRIDGE Brown Sugar in Pieces 10g PEARL RIVER BRIDGE Golden Label Chicken Powder 900mL water 1. Boil the chicken wings for 10 mins. 2. Fry the other ingredients, add the seasoning and boil for 10 mins with low heat. 3. Add the chicken wings into the sauce and braise for 20 mins, turn off and then leave the chicken wings to soak for 30 mins. 4. Serve. St eamed Sticky Rice Meat Balls Recipe / PEARL RIVER BRIDGE Serves: 2 200g minced pork 150g sticky rice 450mL water 10g garlic, chopped 10g ginger, chopped 1 egg Seasoning 2 tsp PEARL RIVER BRIDGE Golden Label Superior Light Soy Sauce 2 tsp PEARL RIVER BRIDGE Top Grade Oyster Flavoured Sauce 1 tsp PEARL RIVER BRIDGE Dark Soy Sauce 1 tsp PEARL RIVER BRIDGE Seasoning Wine 10g cornstarch Salt, to taste Sugar, to taste Pepper, to taste 1. Soak the sticky rice in 450mL of water for 4 hours. 2. Mix minced pork with all other ingredients and seasoning except for the sticky rice. 3. Squeeze the meat into 3cm balls. 4. Apply the sticky rice on the surface of the meat balls evenly. Place in a Ľ at container. 5. Steam the meat balls for 20 mins. 6. Serve. DF DF
Jocon (pronounced ho-con) is a traditional Guatemalan dish that is heavily influenced by the Mayan culture. The dish is comprised of a combination of chicken pieces, pumpkin seeds, sesame seeds, tomatillos (husk tomatoes), coriander, onions and chilli. The ingredients combine to make a flavoursome stew that is at once slightly spicy and a little bit sweet. Serve it with corn tortillas or rice and you have a hearty dish that is sure to please everyone. 68 | EATWELL
EATWELL | 69 EATWELL for the love of food
When financial times are tough, it doesn't mean you have to eat an unhealthy diet. It is possible to make meals for you and your family that are both tasty and nutritious without breaking the bank. 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 flatbread; or pumpkin, spinach and feta frittata. D BUDGET RECIPES icio , n r io 70 | EATWELL
Hearty Carrot & Chickpea Soup Recipe / Sammy Jones Bursting with flavours and textures, this soup is not only budgetfriendly, it’s nutritious and incredibly satisfying. The natural sweetness of carrot pairs perfectly with the creaminess of chickpeas, creating a soup that will warm your heart and nourish your body. Makes: 4-6 650g carrots, peeled & chopped 1 onion, Ķ nely chopped 2 tsp garlic, minced 1 tbsp olive oil 400g tin chickpeas, drained & rinsed 4 cups vegetable stock 1 tsp ground cumin 1 tsp ground coriander ½ tsp dried thyme Salt & pepper, to taste ½ cup coconut milk (optional) Fresh parsley or coriander, to garnish 1. Heat olive oil in a large pot over medium-high heat. 2. Add the onion and minced garlic and sauté until onion is translucent and aromatic. 3. Add the carrots to the pot and cook for a few mins, stirring occasionally. 4. Add the chickpeas, ground cumin, ground coriander, dried thyme, salt and pepper and stir well to combine. 5. Pour in the vegetable stock and bring to the boil. Reduce heat to low, cover the pot and let simmer for 20-25 mins or until the carrots are tender. 6. Remove pot from heat and allow soup to cool slightly. In batches, transfer soup to a blender and blitz until smooth and creamy. If desired, stir in coconut milk and adjust seasoning accordingly. 7. Return the pot to medium-low heat and let soup simmer for 5 mins while stirring occasionally. 8. Once heated, ladle the soup into bowls. Garnish with fresh parsley or coriander leaves and serve. Tip: For extra crunch and added protein, sprinkle some toasted chickpeas on top of each serving. Simply rinse and dry tinned chickpeas and toss with olive oil, salt and spices. Roast them in the oven at 200°C until crispy. One-Pot Mexican Quinoa Recipe / Sammy Jones This recipe combines nutritious quinoa with an array of colourful vegetables and aromatic spices. It’s a satisfying and wholesome dish to be enjoyed as a main course or a flavourful side. With its simplicity and deliciousness, this one-pot meal is perfect for busy weeknights as a quick and affordable option. Makes: 4 1 tbsp vegetable oil 1 onion, diced 2 tsp minced garlic 1 capsicum, diced ¼ cup pickled jalapeños, chopped 1 cup quinoa, rinsed 400g tin diced tomatoes, undrained 1 cup vegetable stock or water 1 tsp ground cumin 1 tsp chilli powder ½ tsp paprika 400g tin black beans, drained & rinsed 125g tin corn kernels, drained Salt & pepper, to taste Fresh coriander, to garnish Lime wedges, to serve 1. Heat the vegetable oil in a large pot or skillet over medium-high heat. 2. Add the onion, garlic, capsicum and jalapeños (if using) to the pot. Sauté for 5-7 mins until the vegetables are tender and the onions are translucent. 3. Add the rinsed quinoa to the pot and stir, allowing it to toast. 4. Add the diced tomatoes and vegetable broth or water to the pot. Stir in the ground cumin, chilli powder, paprika, salt and pepper and mix well to combine. 5. Bring to a boil then reduce the heat to low, cover the pot, and let simmer for 15-20 mins or until the quinoa is cooked and the liquid is absorbed. 6. Add the black beans and corn kernels and stir well to combine. Cook for a further 3-5 mins until the beans and corn are heated through. Adjust seasoning accordingly. 7. Remove pot from the heat and let sit, covered, for a few mins. 8. Serve the one-pot Mexican quinoa hot, garnished with fresh coriander and a squeeze of lime juice if desired. Tip: Feel free to customise the one-pot Mexican quinoa by adding other vegetables such as diced zucchini, chopped spinach or sliced cherry tomatoes. Sprinkle some shredded cheese on top before serving or serve alongside avocado slices or a dollop of Greek yoghurt for a creamy touch. GF VG GF VG EATWELL | 71 RECIPES delicious, nutritious budget recipes
Mexican Stuffed Sweet Potatoes Recipe / Sammy Jones Indulge in the vibrant flavours of Mexico with these delicious Mexican stuffed sweet potatoes. This budget-friendly recipe combines the natural sweetness of roasted sweet potatoes with a savoury and spicy filling. Topped with creamy avocado and tangy salsa, these stuffed sweet potatoes make a satisfying and nutritious meal, perfect for any day of the week. Makes: 2-4 2 medium sweet potatoes 1 tbsp olive oil 1 onion, diced 2 tsp minced garlic 1 red or yellow capsicum, diced ¼ cup pickled jalapeños 1 tsp ground cumin 1 tsp chilli powder ½ tsp paprika 400g tin black beans, drained & rinsed 125g tin corn, drained 1 avocado, diced Fresh coriander, to garnish (optional) Salsa, for serving Salt & pepper, to taste 1. Preheat oven to 200°C and line a baking tray with baking paper. 2. Wash the sweet potatoes and pierce them with a fork. Place potatoes on the baking tray and roast in the oven for 45-60 mins or until tender. 3. Meanwhile, heat olive oil in a skillet over medium-high heat. 4. Add the diced onion and sauté for 5 mins or until soft and translucent. Add the minced garlic, diced capsicum and jalapeño to the skillet. Sauté for 2-3 mins or until capsicum is tender. 5. Add the ground cumin, chilli powder, paprika, black beans and corn kernels and stir to combine. Season with salt and pepper and cook until heated through. 6. Remove sweet potatoes from the oven and allow to cool slightly. Slice them lengthwise and gently mash the Ľ esh with a fork to create a small well for the Ķ lling. 7. Spoon the bean and vegetable Ķ lling into the sweet potato halves evenly. 8. Top each stuffed sweet potato with diced avocado and fresh cilantro if desired. 9. Serve the Mexican stuffed sweet potatoes hot, with salsa. Tip: Feel free to customise the toppings. Add a dollop of Greek yoghurt or sour cream, a sprinkle of crumbled feta or a squeeze of lime juice. GF VG Chicken Liver Pâté Recipe / Lee Holmes This pâté is like a party in your mouth, with a perfect balance of savoury chicken flavour and a hint of herbs and spices that will have your taste buds doing the cha-cha. It’s smooth, rich in flavour and so simple to make that it’s almost silly not to. The pâté will keep for two-to-three days. Makes: 4-6 3 tbsp olive oil 500g free-range chicken livers 1 onion, Ķ nely chopped 2 tbsp lemon zest ½ tsp sea salt 1 tsp rosemary, Ķ nely chopped 1 tsp thyme, Ķ nely chopped 2 garlic cloves, crushed Pinch nutmeg, grated Freshly ground black pepper 1. Heat the olive oil in a frying pan over medium-high heat. 2. Add the livers and onion and sauté for 10 mins or until the livers are browned. 3. Transfer the mixture to a food processor. Add the remaining ingredients and process until light and smooth. 4. Transfer to a small dish, cover and chill in the fridge before serving. GF DF 72 | EATWELL
Pumpkin, Spinach & Feta Frittata Recipe / Lisa Guy This delicious frittata is a nourishing, protein-rich dinner and the leftovers make a quick, healthy lunch. Eggs are loaded with essential vitamins and minerals including vitamin D, folate, selenium and B12. Egg yolks are one of the richest sources of choline, which is an important nutrient related to the B vitamin family. Choline serves many functions in the body, including the production of acetylcholine, an important neurotransmitter required for mood, brain health and nervous system function. Makes: 4 1 small onion, Ķ nely chopped 2 cloves garlic, minced 8 large organic eggs żń3 cup milk of choice 160g feta, crumbled j00g diced pumpkin 180g spinach or kale, Ķ nely chopped Handful pumpkin seeds Pinch sea salt & pepper 1. Preheat oven to 200°C and line a baking tray with baking paper. 2. In a bowl, toss the pumpkin with olive oil and season with sea salt. Lay pumpkin on the baking tray and bake for 25-j0 mins or until cooked through. Reduce heat to 180°C. j. In a large bowl, beat the eggs then add milk, salt, pepper and ¾ of the feta. 4. Heat olive oil in a large frying pan over medium-high heat. Add the onion and garlic and cook for 4 mins until soft. 5. Add spinach and cook for a further j mins until wilted. 6. Grease an ovenproof dish and cover the base with the onion and spinach. Top with pumpkin, egg mixture, the remaining feta and sprinkle with pumpkin seeds. 7. Bake for j0 mins or until a skewer comes out cleanly from the centre. 8. Serve warm with a green salad. GF V Chicken, Mushroom & Leek Adobo Recipe / Lee Holmes Adobo is a popular Filipino dish typically featuring chicken or pork cooked in a tangy, vinegary and savoury sauce. This version highlights the goodness of chicken and one of my favourite veggies — leeks. If you’re new to leeks, it’s important to know they’re similar to onions, just more appealing. Leeks add depth to any recipe, promote healthy gut bacteria and break down fat. They’re also high in vitamin K and flavonoids, which are beneficial for blood, bones and heart health. This is an easy-to-make dish in which you can use condiments and herbs already stashed in your pantry. Makes: 4 1 tbsp coconut oil 4 chicken legs, skin on 8 garlic cloves, crushed 2cm knob fresh ginger, grated 250g mushrooms, sliced 2 leeks, thinly sliced 4 bay leaves 1 dried red chilli 1 cup apple-cider vinegar 75mL tamari 175mL chicken stock or bone broth 1 long red chilli, seeded & thinly sliced Sea salt Freshly ground black pepper 1. Melt the coconut oil in a large, heavy-based saucepan over medium–high heat. 2. Season the chicken with sea salt and freshly ground black pepper. j. Working in batches, fry the chicken, turning frequently for 6–8 mins or until browned. 4. Add the garlic and ginger and cook for 1–2 mins, or until lightly golden. 5. Add the mushrooms, leek, bay leaves, whole dried chilli, vinegar, tamari and stock and stir. 6. Bring to a boil, then reduce the heat to low and cover. 7. Cook for 1 hour, or until the chicken is tender. 8. Add the fresh chilli and serve with cauliĽ ower rice. DF GF EATWELL | 73 RECIPES delicious, nutritious budget recipes
Apricot Chickpea & Chicken Tagine w ith Roast Carrots & Couscous Recipe / Lisa Guy This tasty Moroccan dish is jam-packed with nutritional goodness. Apricots and carrots are rich in carotenoids including beta-carotene, lutein and zeaxanthin, which support eye health and vision. Chicken is a great source of vitamins B12, B6 and niacin along with the minerals selenium and zinc. Chicken also provides all the essential amino acids your body needs for growth and repair. Makes: 4 500g chicken thigh Ķ llets or drumsticks 1 medium onion, Ķ nely sliced ½ tsp ground turmeric 2-3 cloves garlic, minced ½ tsp ground cinnamon 1 tsp ground cumin 400g tin apricot halves in natural juice ¾ cup vegetable stock or water 400g tin chickpeas, rinsed & drained 1 tbsp raw honey or pure maple syrup 120g spinach, chopped Handful coriander, roughly chopped Bunch carrots, green tops removed & scrubbed well Couscous 1¾ cups vegetable broth or water 1 tbsp extra-virgin olive oil 1½ cups couscous 1. Preheat oven to 200°C and line a baking tray with baking paper. 2. In a bowl, drizzle the carrots in olive oil and season with sea salt. Place on the baking tray and cover with foil. Cook for 30 mins and then take the foil off and cook for a further 10 mins until golden and cooked through. 3. Place olive oil in a large frying pan over medium-high heat. Sauté the onion and garlic. 4. Add the chicken and cook for 2 mins each side until golden brown. 5. Add apricots with juice, honey, chickpeas and ½ cup stock. Cover and cook for 5 mins. 6. Lower the heat and cook covered for a further 15 mins. Stir through spinach and coriander and cook for a further 5 mins, covered, until spinach has wilted. Add an extra ¼ cup stock or water if needed. 7. To make the couscous, place a medium-size saucepan over medium-high heat and add olive oil and the stock. Bring to a boil. 8. Add couscous and stir through. Place the lid on and remove from the heat. Let sit for 5 mins and then, using a fork, Ľ uff the couscous. 9. Serve the apricot chicken topped with some extra coriander, roasted carrots and warm couscous. DF GF 74 | EATWELL
Pad Thai Recipe / Georgia Harding This is a super-tasty meal loaded with flavour. Once all the ingredients are prepared, it’s very quick to make too! Makes: 4 Sauce DF GF 3 tbsp coconut sugar or rapadura 2 tbsp tomato sauce or 1 tbsp tomato paste 4 tbsp Ķ sh sauce 2 tbsp tamari 2 tbsp rice vinegar Juice 1 lime Stir-fry 250g rice noodles, Pad Thai style 2 tbsp coconut oil 1 onion, Ķ nely sliced 4 cloves garlic, minced 300g boneless, skinless chicken breasts or thigh, sliced very thinly 3 free-range or organic eggs, whisked 120g bean sprouts 1 bunch garlic chives, cut into 2cm lengths 60g roasted peanuts, Ķ nely chopped 1 bunch fresh coriander leaves, Ķ nely chopped To serve 1 lime, cut into quarters 1 red chilli, sliced (optional) 1. To make the sauce, combine all sauce ingredients in a small bowl. 2. Boil the kettle and heat a wok or large non-stick pan over medium-high heat. 3. Place the noodles in a large bowl and cover with the boiling water. Soak for 5 mins then drain, rinsing immediately under cold water. 4. Meanwhile, heat the oil in the wok or pan. Add the onion and cook until softened. Add the garlic and chicken and stir-fry to cook. 5. Once cooked, push to the side and pour in the whisked egg on the opposite side of the wok, mixing to cook. 6. Add two thirds of the bean sprouts, garlic chives, two thirds of the peanuts, ½ the coriander, noodles and all the sauce. 7. Remove from the heat and gently fold to combine. 8. Garnish with remaining bean sprouts, peanuts and coriander. 9. Serve with lime wedges and optional chilli. Quick Pantr y Lentil Soup Recipe / Georgia Harding This is the perfect soup for when you don’t want to go to the shops! Raid the pantry for these staple ingredients and you have a delicious, nutritious soup for the family. Makes: 4 2 tbsp extra-virgin olive oil 4 cloves garlic, minced 1 onion, diced 1 stick celery, Ķ nely chopped 1 carrot, diced 2 tsp ground cumin 2 tsp ground coriander 2 tsp ground ginger 2 tsp garam masala ½ tsp ground turmeric 1 tbsp tomato paste 400g diced tinned tomatoes 800g tin brown lentils, rinsed & drained 500mL stock or broth 50g baby spinach 200g full-fat natural yoghurt, to serve ½ tsp sea salt, to taste 1. Place olive oil in a medium-size pot over mediumhigh heat. 2. Add the garlic, onion, celery, carrot and spices and sauté for 4 mins. 3. Add the tomato paste, tinned tomatoes, lentils and stock or broth. If using homemade broth, add an extra ½ tsp sea salt. Let simmer for 20 mins. 4. Add the spinach and stir for 1 min until wilted. 5. Divide between 4 bowls and serve with a dollop of yoghurt. V GF EATWELL | 75 RECIPES delicious, nutritious budget recipes
Tuna, C orn & Quinoa Fritters Recipe / Georgia Harding These tasty fritters are well balanced with nutritious quinoa, tuna and lots of vegetables. These are great for lunchboxes or a simple dinner. Makes: 4 ½ cup raw quinoa or 1½ cups cooked quinoa 185g tin tuna, drained 2 free-range or organic eggs ½ bunch fresh coriander leaves 3 spring onions 1 corn cob, kernels cut or ½ cup frozen kernels, defrosted 1 tsp mild curry powder ½ cup rice crumbs 3 tbsp extra-virgin olive oil Sea salt & pepper, to taste 1. Rinse quinoa thor oughly for at least 1 min and then place in a pot over medium-high heat. 2. Add 1 cup water and bring to a boil. Reduce heat and let simmer. 3. Cook, uncovered, for 10-12 mins or until quinoa has absorbed all water. 4. Remove from heat, cover and let steam for 5 mins. Fluff the quinoa with a fork and set aside to cool. 5. Mix all the ingredients (except the olive oil) together in a bowl. 6. With wet hands, form mixture into patties. 7. Heat the olive oil in a frying pan over mediumhigh heat and gently place the patties into the pan to cook. Once patties are well cooked and crisp, Ľ ip. 8. Serve. DF GF Crispy Cannellini Beans Recipe / Lee Holmes My crispy cannellini beans are a budget-friendly, flavoursome snack. Cannellini beans are nutritious because they are fibre-rich, which supports digestive health and keeps you feeling satisfied longer. They are a fantastic plant-based protein source, helping to build and repair tissues while providing sustained energy. This supercharged recipe is super easy and incredibly delicious. Makes: 2-3 2 tins cannellini beans, rinsed & drained 2-3 tbsp extra-virgin olive oil 1 tsp rosemary, Ķ nely chopped 1 tsp paprika 1 tsp ground garlic Sea salt & black pepper, to taste Yoghurt Drizzle ¼ cup yoghurt 4 tbsp lemon juice ¼ tsp paprika Salt & pepper, to taste 1. Preheat oven to 220°C. Line a baking tray with baking paper. 2. Place the cannellini beans in a large bowl and drizzle with extra-virgin olive oil. Season with salt, pepper, rosemary, paprika and ground garlic and toss to combine. 3. Spread the beans onto the baking tray and bake in the oven for 35-45 mins or until golden and crispy. 4. Meanwhile, to prepare the yoghurt drizzle, place the yoghurt, lemon juice, paprika, salt and pepper in a small bowl and stir to combine. 5. Remove the cannellini beans from the oven and spoon the yoghurt drizzle over the top. Serve. GF V 76 | EATWELL
Red Lentil Da h l with Flatbread Recipe / Lisa Guy This delicious, hearty Sri Lankan dish is full of flavour and packed with important nutrients including iron, B vitamins, magnesium and zinc. Lentils are an excellent source of dietary fibre and protein. They help keep you feeling sustained while stabilising blood-sugar levels. Makes: 4 GF VG 1 cup red lentils, rinsed well 2¼ cups water ¾ cup coconut milk 1 medium onion, Ķ nely chopped 3-4 cloves garlic, minced 1 tsp ground turmeric 1 tsp ground ginger 1 tsp ground coriander 1 tsp cumin powder ½ tsp dried chilli Ľ akes ½ tsp sea salt Flatbread 1 cup gluten-free self-raising Ľ our ¼-½ cup water ½ tsp sea salt Topping Sesame seeds or fennel seeds (optional) 1. Fill a large saucepan with 1½ cups water over medium-high heat. Add the lentils, onion, garlic, ginger, turmeric powder, chilli powder and cumin and bring to a boil. 2. Allow to simmer, covered, for 15 mins or until the water is absorbed and the lentils are cooked through. 3. Add coconut milk and the remaining water and stir. Cover and simmer for a further 5 mins and then season with sea salt. 4. Blend half the dahl and pour it back into the saucepan. 5. To make the Ľ atbread, place the Ľ our and salt into a medium-sized bowl and add the water, 1 tbsp at a time, stirring to combine. 6. Using hands, knead the dough and then divide it into 6 balls. 7. Dust a chopping board with Ľ our and Ľ atten each ball on the board with a rolling pin. 8. Spray 1 side of the Ľ atbread lightly with olive oil and sprinkle with sesame seeds and a little sea salt. 9. Heat olive oil in a frying pan over medium-high heat. Cook the plain side of the Ľ atbread for 2 mins, then Ľ ip and repeat. 10. Serve the dahl topped with some fresh herbs and warm Ľ atbread. Tip: Try this tasty spice topping for the dahl. Place 1 tbsp olive oil in a frying pan over medium-high heat. Add 1 tsp mustard seeds, ½ tsp cumin seeds and ½ tsp red chilli Ľ akes. When the seeds start to pop, spoon them over your dahl. EATWELL | 77 RECIPES delicious, nutritious budget recipes
78 | EATWELL Authentic A nti-Inf lammator y Iced Chai Latte Recipe / Wanderlust Serves: 1 1-2 green cardamom pods ½ black cardamom pod ½ cinnamon stick 1-2 cloves 1 bay leaf 1 tbsp loose-leaf tea 1 cup oat milk Optional sweetener of choice (honey, stevia or granulated sugar) 1.25mL Wanderlust Turmeric Whipped cream (optional), to serve 1. Add spices and tea to 250mL of water in a heavy-based saucepan and simmer for 20 mins. This rolling boil will reduce the liquid by a third and create a deep tan colour and incredible fragrance. Keep in mind the longer you simmer, the more intense the Ľ avour. 20 mins is ideal for an iced latte as the intensity of Ľ avour reduces when chilled. 2. Add oat milk and simmer for a further 5 mins. Be careful when adding the milk as it can boil over, so managing the stove’s heat is essential. If using stevia or granulated sugar, add now and stir to dissolve. Using a Ķ ne-mesh strainer, strain into a heatproof pitcher. If using honey instead of stevia, add now. Add Wanderlust Turmeric. 3. Serve over ice for an iced chai latte. Alternatively, keep as is for a warming drink. 4. Top with whipped coconut cream (if using). 5. Serve immediately. What plant-powered supplements have been added? • Wanderlust Turmeric — traditionally used in Ayurvedic medicine as an antiinĽ ammatory to relieve inĽ ammation. • Always read the label and follow directions for use. A herb lover’s guide to wellness-inspired drinks, in partnership with MasterChef’s Sarah Todd and Wanderlust. For more information visit wanderlust.com Nature to table WANDERLUST GF VG
EATWELL | 79 RECIPES MADE WITH wanderlust Mango Energ y Booster Shot Recipe / Wanderlust Serves: 1 żń3 whole mango, peeled ½ tsp lime juice š cup coconut water 4.5mL Wanderlust Siberian Ginseng 4.5mL Wanderlust Milk Thistle 1. Add all ingredients to a high-speed blender and blend until smooth. Pour into shot glass. 2. Serve immediately. What plant-powered supplements have been added? • Wanderlust Siberian Ginseng — traditionally used in western herbal medicine to support energy levels as an adaptogen to help the body adapt to stress. • Wanderlust Milk Thistle — traditionally used in western herbal medicine to support natural liver cleansing and detoxiĶ cation processes. • Always read the label and follow directions for use. GF VG Stress-Busting Zesty Sgroppino Recipe / Wanderlust Serves: 1 100mL lemon ginger kombucha (use non-Ľ avoured kombucha for less of a kick) j.5mL Wanderlust Ashwagandha 1 scoop lemon sorbet 2mL Wanderlust Ginger Sprig fresh mint 1. Add kombucha and Wanderlust Ashwagandha to a martini glass. Mix. 2. Add a scoop of lemon sorbet. j. Add Wanderlust Ginger for additional zest and immune system/digestive support. Mix. 4. Top your drink with a sprig of fresh mint. 5. Serve immediately. Which plant-powered supplements have been added? • Wanderlust Ashwagandha — traditionally used in Ayurvedic medicine to calm nerves and as an adaptogen to help the body adapt to stress. • Wanderlust Ginger — traditionally used in western herbal medicine to support immune system health and maintain digestive system health. • Always read the label and follow directions for use. GF VG
80 | EATWELL You could book an overseas Ľ ight every year from the value of food you trash. Each year, Australian households throw out an average of $2500 worth of food (about $1000 per person) — the equivalent of around 312kg or one in every Ķ ve shopping bags. And that’s only some of the uncomfortable yet illuminating Ķ ndings by Fight Food Waste Ltd, the largest R&D organisation in the world devoted to food waste. The great Aussie waste patch A whopping third of the world’s food ends up as waste. And Aussies are one of the worst food wasters in the world, according to Dr Steven Lapidge, CEO of Fight Food Waste Ltd, an Australian government and industry-funded initiative that includes the Fight Food Waste CRC (Cooperative Research Centre) and Stop Food Waste Australia. “To give you some idea of Ķ gures,” he says, “the average person in Australia wastes 102kg of food each year, compared to the US, 59kg; in the Netherlands it’s closer to 50kg.” Our neighbours in New Zealand also trash less than us: 61kg on average per person annually, according to the UN Environment Program’s Food Waste Index Report 2021. Each year, our nation throws out food equivalent to what could be grown on arable land the size of Victoria. Food waste costs the Australian economy $36 billion each year ($19 billion of this derives from households), Dr Lapidge reveals. The problem with food waste Food waste is a big deal. While Australians enjoy greater food affordability than anywhere in the world, research shows one in Ķ ve Australian families are actually food insecure, Dr Lapidge says. Food waste is also a leading cause of climate change. “Most people don’t make that connection,” he says. Food rotting in landĶ ll without oxygen produces methane gas — which is 28 times more powerful than carbon dioxide. In fact, the global emissions from Words / Linda Moon T I P S T O R E D U C E FOOD WASTE Reducing food waste lowers the cost of living and helps the environment. Here’s how to get started now. Food waste defined “Food waste” is deĶ ned as any food including manufactured food products, drinks, fresh fruit, vegetables, herbs, animal foods and their associated inedible parts — such as peels, rinds, pips and bones — discarded into landĶ ll, refuse, compost, sewer, combustion or other end destinations.
EATWELL | 81 ARTICLE reducing food waste A l locate a day in your mea l pla n to eating lef tovers, such as a bu bble a nd sq uea k brek k y or lef tover lunch or din ner. “use by” dates, Dr Lapidge notes. “The ‘use by’ date is really the only one you need to take notice of because it’s a food safety issue. But even then, they’re very cautious dates.” Cutting food waste According to the team at Fight Food Waste CRC, the following strategies can help cull food waste in the kitchen. 1. Plan purposefully Plan your meals in advance. Take into consideration what needs to be used up, what you already have, the personal tastes of those you’re cooking for and how much each person eats. Also factor in who is home on what days and the number of times you eat takeout. Be realistic about your time and energy. Don’t buy ingredients for lavish gourmet meals you dream of making but are too busy or tired to create. 2. Prepare for change Pre-plan for inevitable changes and the unexpected — like sickness, overly busy days and unplanned eating out. It’s a good idea to include a simple, quick-to-prep idea in your meal plan for the crazy days that inevitably crop up. Alternatively, do a bulk cook and freeze it for such days. 3. Purchase mindfully Shop with a list and stick to it. Avoid shopping when you’re hungry or on impulse. Purchase appropriate amounts. Avoid overbuying on foods that perish quickly like meat, seafood and pre-prepared salads. Meat has a particularly large environmental footprint. 4. Prep appropriately Prepare appropriate quantities of food (taking into account appetites on the day). Avoid the tendency to over-prepare — start small. Research shows a low-calorie diet is healthy; you don’t need to over-provide. A key Ķ nding in a 2022 report by Fight Food Waste CRC is that dual-income families with young children are particularly susceptible to food waste. Engage children in meal planning. 5. Store properly Store food, including leftovers and bread, in the fridge or freezer. Fruit bowls, for instance, look great, but are a leading cause of food waste. Label any leftovers with the date and allocate a shelf and high visibility for food that needs using. This also makes it easy for hungry household members to identify what needs using. Contents stored in transparent containers tend to be eaten more often than those you can’t see into. 6. Love your leftovers Don’t forget your stored leftover food. Eat the oldest items Ķ rst. Allocate a day in your meal plan to eating leftovers, such as a bubble and squeak brekky or leftover lunch or dinner. Along with expiry dates, use smell and appearance to judge if food is safe to eat. When you’re next cooking and meal planning, check what needs using up. Linda Moon is a freelance health, travel and lifestyle writer and a qualified naturopath based in Katoomba, NSW. food waste contribute about 10 per cent to all greenhouse gases — a similar amount to that from road transport and six times more than from aviation,” Dr Lapidge says. Modelling shows the world is heading towards a global food gap of 56 per cent by 2050. “We need to grow double the amount of food by then to feed a population that will be near 10 billion people,” Dr Lapidge continues. “Reducing food waste is the simplest solution. Unless we really get on top of improving the sustainability of our food system, as the population grows we will be getting into more and more trouble in terms of our food security and global stability.” Composting doesn’t address the issue Composting is better than putting the scraps into landĶ ll; as it’s an aerobic process, much less methane is produced. But it doesn’t solve the problem. “Compost doesn’t count towards the target of food waste — it’s still wasted food,” Dr Lapidge explains. “As food works its way down the supply chain, it utilises resources all along the way.” This includes the water, fertiliser and other inputs used to grow food, fuel costs related to transportation, manufacturing which includes electricity and so on. “When we waste in our home, we’re not just wasting the original food, it’s all the resources that have accumulated along the way.” Why we waste food No one deliberately sets out to waste food. In fact, recent research shows most of us vastly under-estimate how much food we throw out. So, why does it happen? Leading reasons, according to Dr Lapidge and his organisation’s research into the phenomena, are our busy lives, changed plans, incorrect food storage, not eating leftovers, and over-purchasing and over-preparing. Linked to the latter is the fact we equate love with food. We also tend to be over-cautious about food safety. Over half the population doesn’t know the difference between “best before” and
Kue lapis is a favourite dessert in Indonesia, but it is also popular in Malaysia, Suriname, Brunei and Singapore. It is a form of layer cake made using rice flour, tapioca, sugar, salt, coconut milk and a variety of food colourings. You will find kue lapis in two, three or four colours, with each alternating layer a different colour. The layers can be peeled off and eaten separately, or you can slice through all layers and have a multicoloured mouthful. One thing that can’t be changed about kue lapis is the cooking time. Its preparation is the definitive slow cooking process and can be meditative in itself. Each layer is steamed separately and most recipes are quite specific about the timing. Each layer is cooked for seven minutes, except the top layer, which is cooked for 10. Kue lapis is a dessert that can’t be rushed and is one food that can be as satisfying in the making as it is in the eating. 82 | EATWELL
EATWELL | 83 EATWELL for the love of food
84 | EATWELL Tell us about your journey into the food world. Where did it begin and how? Food has always been something I’ve loved: eating, cooking, grocery shopping, sharing a meal around a table. The simple rituals surrounding food have been the parts of life that have brought me joy and connection. I started cooking for my family when I was about 10 years old. I loved that there was this relatively simple skill I could learn to be useful and bring people together, and once I discovered this I was really hooked. Since then, cooking for others has always been a core part of who I am, and I’ve spent many years working in kitchens, developing skills and recipes as a home cook and cooking for friends and family. What has been your most memorable food moment? Oh, there are so many! But if I had to choose, I’d say cooking huge group dinners for my Ķ rst proper share house in West End (Brisbane). We had this gorgeous old Queenslander with a beautiful big backyard and an enormous table. We made and shared all our food communally and I have so many special memories cooking for my housemates there, having friends around for dinner, and eating under the fairy lights in the garden. I think my love of sharing food and living with dear friends blossomed in that home, and that’s where the inspiration for my Ķ rst cookbook came from. That time helped me to realise how much I wanted to nurture those loves throughout my life. What are you currently enjoying eating, cooking and experimenting with? I’ve been loving making pies over these last cooler months. Experimenting with different doughs and pastries, Ķ llings and toppings. There’s something really satisfying and meditative about a pie project because it requires a fair bit of time and investment, but in the end you get this beautiful meal that can feed a crowd, or make a great desk lunch or quick dinner when reheated. Clare Scrine For Clare, cooking is about finding time for calm focus amidst the busyness of everyday life. Luckily for us, it’s an activity she never seems to tire of. Clare is a Brisbane-based food writer and author of two cookbooks, and here you’ll discover her most memorable food moments. IN CONVERSATION WITH Cook ing for others is such a beautif u l a nd powerf u l act of com mun it y ca re, a nd the more we ca n cook for others in our com mun ities, the more we ca n build connection and resilience… Please share your top tips for living and eating a plant-based life I think I keep inspired with vegetarian cooking by thinking about how to centre and highlight different ingredients and exciting ways to cook them that will show off their best bits. There are just so many beautiful vegetables and legumes out there. There are so many ways to cook a vegetable, yet often we cook the same things, the same ways again and again. I try to shop seasonally and buy things at their freshest, and I do plan ahead a fair bit with my cooking. I shop at the markets on a Saturday, then spend much of the day cooking some meals for the week while all the ingredients are fresh. Copyright photography © Yaseera Moosa
EATWELL | 85 IN CONVERSATION with Clare Scrine How do you think food can play a role in shaping a better and more sustainable future for us all? I think all too often, sustainability is thought of as something we as individuals practise, but the reality is that most of our food systems are fundamentally unsustainable and destructive. Individuals can only do so much unfortunately, so I prefer to focus my energies on how we can create systemic changes to our entire economic systems. For those in the Ķ nancial position to do so: buy your veggies direct from farmers or join a food co-op and shop there instead of the major supermarkets, cook seasonally, compost, grow your own food and try to reduce how much food you’re wasting. I think the other thing for me is how food can help connect people and build communities. Cooking for others is such a beautiful and powerful act of community care, and the more we can cook for others in our communities, the more we can build connection and resilience, which I think are crucial components of building a better future for us all. What’s next for you? At the moment I’m enjoying a break from recipe writing and development. I’m still cooking lots but focusing on my other work, which is in community organising and political movement building. Eventually I’d love to own my own cafe or food business, but there’s not a clear timeline on that. For more visit clarescrine.com The Shared Kitchen by Clare Scrine, published by Smith Street Books, distributed by Thames & Hudson Australia, AUD$45.00, available now.
Torrens University Australia Student Cookbook Recipes for feeling good Torrens University Australia Ltd, ABN 99 154 937 005, RTO 41343, CRICOS 03389E.Information provided in this document is current at the time of publishing (June 2023). TUA-4234 @torrensuni @torrensuni @torrensuniversity @torrensuni torrens.edu.au Explore Nutrition at Torrens University Australia scan here Why study with us? As the country’s fastest-growing university, Torrens University Australia brings a fresh approach to higher education. Every aspect of our Health courses is informed by industry, from the curriculum designed to meet and exceed health sector trends and innovations, to the world-class facilities we offer. Our Nutrition courses are evidence-based, and cover the holistic understanding of nutritional principles, food-as-medicine traditions, therapeutics, and nutritional biochemistry. Passionate about healthy eating? To celebrate Nutrition week, we are sharing with you our student cookbook, put together by our students practicing in our clinic - The Practice Wellbeing Centre. Dine on these nourishing meals, created by our Nutrition students. Packed with hearty vegetables, aromatic herbs and wholesome ingredients, each recipe is accompanied by its nutritional value and benefits. Tap into the bright minds of our students to understand the relationship between food and your body.
Scan to access our student cookbook for more meals. Scan to access
Jam is based on fruit and fruit is a source of healthy antioxidants, but how much of the antioxidant goodness that exists in fruit makes it into your pot of jam? Studies have shown that fresh strawberry jam has the highest content of total antioxidants followed by cherry, apricot, fig and orange, respectively. However, jam processing decreases the total phenolic content and antioxidant activity of all fruits. Strawberry jam maintained around 54 per cent of the antioxidant activity of its component fruit. The better news is that although some antioxidant activity is lost in jam processing, it does seem that after the initial loss, making a fruit into a jam preserves it quite well for at least five months. On the downside, jam recipes often call for equal parts sugar. The reason that sugar is used is that it acts as a preservative by binding available water and therefore preventing the growth of harmful bacteria. To perform this role, sugar must be present in high concentrations. Sugar also serves as a gelling aid. So, while jam may be giving you a little antioxidant hit, it will be wrapped up in a massive hit of sugar. You are best off making jam on toast your occasional treat and treating yourself to fresh fruit to start most days. HEALTH SHOT Antioxidant jam 88 | EATWELL
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Apricots can be used in your cooking in their fresh or dried form. Dried apricots make an easy snack on their own but they also contribute to a range of savoury dishes. Fresh apricots are sweeter and can be used in anything from smoothies to jams to cheese platters. Find some ways to 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; apricot-glazed chicken; and grilled apricot and goat’s cheese salad. 90 | EATWELL
Apricot-Glazed Chicken w ith Roasted Vegetables Recipe / Sammy Jones The apricot glaze adds a delightful tanginess while the roasted vegetables provide a hearty and nutritious accompaniment. Makes: 4 4 skinless chicken breasts 1 cup dried apricots 1 cup chicken stock 2 tbsp olive oil 2 tbsp honey 2 cloves garlic, minced 1 tsp dried thyme Salt & pepper, to taste 4 cups mixed vegetables (carrots, capsicum, zucchini) 1. Preheat oven to 190°C and line a baking tray with baking paper. 2. In a small saucepan over mediumhigh heat, combine the dried apricots and chicken broth and bring to a boil. Reduce the heat and simmer for 10 mins or until apricots are soft and plump. Remove from heat. 3. Using a blender or food processor, purée the apricots and chicken broth until smooth. Set aside. 4. Heat the olive oil in a large skillet over medium-high heat. 5. Season the chicken breasts with salt, pepper and dried thyme. Add the chicken to the skillet and cook for 5 mins on each side until golden brown. 6. Reduce heat to medium-low and pour the apricot purée over the chicken breasts. 7. Drizzle honey over the top and add minced garlic. Stir gently to coat and cook for a further 5 mins. 8. Meanwhile, in a bowl, toss the mixed vegetables with olive oil, salt and pepper. Place them onto the baking tray in a single layer and roast in the oven for 20-25 mins or until tender and slightly caramelised. 9. Combine the glazed chicken with the vegetables. Toss well and serve. Tip: Using a Thermomix or equivalent, do the Ķ rst two steps in the one device. Grilled Apricot & Goat’s Cheese Salad Recipe / Sammy Jones The smoky sweetness of grilled apricots pairs perfectly with the creamy tang of goat’s cheese. The crisp greens and crunchy almonds add delightful texture. Makes: 4 Salad 4 ripe apricots, halved and pitted 120g mixed lettuce leaves 100g goat’s cheese, crumbled ½ cup sliced almonds, toasted ¼ cup dried cranberries Dressing 2 tbsp extra-virgin olive oil 1 tbsp glazed balsamic vinegar 1 tsp Dijon mustard 1 tsp honey Salt & pepper, to taste 1. Preheat grill to medium-high heat. 2. In a small bowl, whisk the olive oil, balsamic vinegar, Dijon mustard, honey, salt and pepper. Set aside. 3. Brush the apricot halves with olive oil and place them cut-side down on the grill. Cook for 2-3 mins each side or until apricots soften slightly. Remove and let cool. 4. In a large salad bowl, combine the mixed greens, crumbled goat’s cheese, toasted almonds and dried cranberries. 5. Slice grilled apricots into wedges and add them to the salad bowl. 6. Drizzle the dressing over the salad and toss gently to coat. 7. Serve immediately. Tip: Feel free to customise the salad with additional toppings like avocado slices or grilled chicken for a heartier meal. GF DF GF V RECIPES cooking with apricots EATWELL | 91
Gluten-Free Apricot & Strawberry Almond Galette Recipe / Lisa Guy Apricots are rich in vitamins A and C. Vitamin A is important for maintaining healthy vision, promoting immune function and supporting skin health. Vitamin C is a powerful antioxidant that helps boost the immune system and promotes collagen production for healthy skin. Serves: 4-6 Crust 2½ cups gluten-free all-purpose Ľ our, plus extra for dusting ½ tsp sea salt 225g cold organic butter, cut into cubes 1ń3 cup cold water h tsp apple-cider vinegar h tbsp coconut sugar, plus extra for sprinkling h egg, whisked for egg wash Filling 450g apricots, fresh or tinned Handful strawberries, halved j tbsp raw honey or pure maple syrup Fresh thyme garnish Almond Cream h cup almond meal h egg 4 tbsp organic butter, room temp ¼ heaped cup granulated coconut sugar ½ tsp almond extract or h tsp vanilla bean extract h. To make the crust, place Ľ our, salt and sugar in your food processor and pulse to combine. Add butter cubes evenly around your food processor and pulse until you have a crumbly mixture. Make sure your butter is cold straight from the fridge. Drizzle in apple-cider vinegar and then slowly drizzle in cold water until the mixture starts coming together and sticks together when you pinch it. You don’t want to overmix it so it comes together like a ball. 2. Place the dough on a Ľ oured surface and halve it. Wrap and freeze h half for another pie. Wrap the other half and then put in the fridge for j0 mins. j. Roll it out on a lightly Ľ oured piece of baking paper. Your crust should be around hh inches round and š-inch thick. If your dough starts to crack, just patch it up and wait a couple of mins for it to warm up a little. 4. Preheat your oven to h70°C (fan-force). 5. To make the almond cream, place almond meal, egg, butter, coconut sugar, almond extract into a bowl and stir until well combined. 6. Spread the almond cream onto the pie crust using a spatula. Leave a h- or 2-inch border of dough free. 7. Arrange the apricots and strawberries onto the almond cream. Drizzle the honey over the fruit. 8. Fold the border of the dough over onto the fruit to form a crust, pleating it as you go around. 9. Brush the edges of the crust with egg wash and sprinkle with coconut sugar. h0. Bake the galette for 45-50 mins or until crust is golden brown. hh. Allow the galette to cool completely before serving. Top with fresh thyme. Delicious served with coconut ice cream or yoghurt. DF GF V Apricot & Passionfr uit Coconut Chia Parfait Recipe / Lisa Guy Whether you are looking for a healthy breakfast, a satisfying midday snack or a guilt-free dessert, this apricot chia pudding is a perfect choice. Packed with fibre, omega-3 fats and essential minerals, chia seeds offer a range of health benefits including improved digestion, increased satiety and enhanced heart health. Apricots are also a good source of dietary fibre, which plays a vital role in digestive health and maintaining regular bowel movements. Apricots are packed with antioxidants, including carotenoids like beta-carotene and lycopene. These compounds help neutralise harmful free radicals in the body, reducing oxidative stress and inflammation. Serves: 2 Chia Pudding h cup coconut milk ¼ cup chia seeds 2 tsp pure maple syrup or coconut nectar h tsp vanilla bean paste or extract Compote h tbsp coconut nectar or pure maple syrup h passionfruit 2 tbsp water 250g apricots, pitted and peeled (or 400g tin, drained) Toppings Toasted coconut Ľ akes, almond Ľ akes, slices of apricot, half passionfruit, granola h. Add chia seeds, milk, maple syrup and vanilla to a bowl and stir. Let it sit for h0 mins and then give it another stir. 2. Cover and place in the fridge for h hour or overnight. j. In a small saucepan over medium heat, add water, honey, passionfruit and diced apricots. Simmer for 5 mins until soft. Stir well. Add more water if it’s too thick. Set aside to cool. 4. In 2 jars, layer up compote and chia pudding and top with desired toppings. GF VG 92 | EATWELL RECIPES cooking with apricots
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Lamb Tagine Recipe / Georgia Harding This richly spiced stew has all the aromas of northern Africa with a hint of sweetness from the apricots. Loaded with veggies and tender lamb, this is a wonderful meal to prepare for the family. Makes: 4 800g lamb shoulder, diced 2 cups stock or broth (lamb or chicken) 1 cup dried apricots 2 large onions, halved & thinly sliced 2 cloves garlic, minced 2 carrots, cut into chunks 1 telescope eggplant, cut into 1cm pieces 1 tsp tomato paste 1 tbsp ginger root, fresh & grated 2 cinnamon quills 1 tsp ground turmeric 1 tsp ground cumin 1 tsp ground coriander 1 tsp ground black pepper Lemony Couscous 1 cup couscous 1 cup boiling water 1 tbsp lemon-infused olive oil 1 tsp salt To Serve 1 bunch fresh coriander leaves, chopped ¼ bunch fresh parsley leaves, chopped 50g Ľ aked almonds 1 pomegranate, seeds optional 1 lemon, cut into wedges Sea salt, to taste 1. Preheat the oven to 150°C (fan-forced). 2. Place all of the ingredients (excluding the couscous and those to serve) into an ovenproof dish with a secure lid. Mix to combine and cook in oven for 3 hours. 3. To make the lemony couscous, combine the couscous, boiling water, lemon-infused olive oil and salt in a small bowl and cover with a lid. After 5 mins, Ľ uff with a fork. 4. Serve wi th the coriander, parsley, Ľ aked almonds, pomegranate and lemon wedges. DF Supercharged Apricot Bliss Balls Recipe / Lee Holmes Experience pure bliss with these supercharged apricot bliss balls. Packed with nourishing ingredients and irresistible flavours, these delightful treats will satisfy your sweet cravings while providing a healthy boost of energy. These balls of goodness are perfect for snacking or satisfying your sweet tooth. Makes: 24 1½ cups almond meal 3 tbsp cashews 2 tbsp cacao powder 2 tsp ground cinnamon ¼ tsp sea salt 1 cup dried apricots 8 dates 2½ tbsp maple syrup ½ cup desiccated coconut 1. Place almond meal, cashews, cacao, cinnamon and salt into a food processor and blend until roughly chopped. 2. Add the apricots and dates and blend for a further min. 3. Add maple syrup and blend until smooth. 4. Divide the mixture and roll it into balls. 5. Place the desiccated coconut on a tray and roll the balls in the coconut to cover. 6. Serve immediately. GF VG 94 | EATWELL
Apricot Chicken Recipe / Georgia Harding This classic blend of sweet and savoury avours come together with fresh apricots, tasty stock and loads of chicken — it’s a combination I love both for the taste and the nostalgia of years gone by. Makes: 4 700g apricots 4 dried apricots, Ķ nely diced 1 tbsp apple-cider vinegar 2 tbsp rice-malt syrup, honey or maple syrup ½ tsp ground cinnamon 1 tsp fresh rosemary leaves 1kg boneless and skinless chicken thighs, diced 2 tbsp extra-virgin olive oil 1 red onion, diced 250mL chicken stock or bone broth 1. Dice 500g of the apricots and place in a large bowl. Set the rest aside. 2. To the diced fresh apricots, add the dried apricots, apple-cider vinegar, sweetener, cinnamon and rosemary. Toss and set aside for 30-60 mins. 3. Heat the olive oil in a large pan. Cook the chicken and then set aside. 4. In the same pan, cook the onion until it starts to caramelise. Turn the heat to high, then add the stock or broth. 5. In a blender, purée the apricot mix until smooth and add it to the pan. Let simmer for 5-10 mins to thicken. 6. Return the chicken to the pan, add the set-aside apricot halves and simmer for 5 mins. 7. Serve immediately. Apricot Coconut Biscuits Recipe / Georgia Harding These are great biscuits to make for a sweet treat dotted with bursts of delicious dried apricots. Makes: 12 100g butter 85g rice-malt syrup or honey ½ tsp bicarbonate soda 2 tbsp coconut sugar or rapadura 120g almond meal 50g desiccated coconut 115g rolled oats 120g dried apricots, chopped 1. Preheat oven to 180°C (fan-forced) and line a large biscuit tray with baking paper. 2. In a large pot over medium-high heat, melt the butter and honey or rice-malt syrup. Remove from the heat. Add the bicarbonate soda and mix very well. 3. Add remaining ingredients to the pot and mix until well combined. 4. With wet hands, roll the mixture into approximately golf-sized balls and place well apart on the biscuit tray. If the mixture feels a little dry, add 1 tbsp water. 5. Flatten very slightly and bake for 12-15 mins or until golden. Enjoy! V GF DF RECIPES cooking with apricots EATWELL | 95
Caper & Apricot-Cr usted Sa lmon w ith Whipped Greek Yoghurt & Asparagus Recipe / Lee Holmes Get ready to indulge in a culinary masterpiece with this exquisite recipe: caper and apricot-crusted salmon with whipped Greek yoghurt and asparagus. Designed to serve two lucky individuals, this dish promises a symphony of flavours that will tickle and satisfy your taste buds. It has a harmonious blend of flavours and textures — you will want to make it again. Makes: 2 2 salmon Ķ llets ½ cup parsley, Ķ nely chopped 3 tbsp capers, Ķ nely chopped 3 dried apricots, Ķ nely chopped Juice & zest 2 lemons 3 cloves garlic, minced 1 tbsp paprika ¼ cup panko ¼ cup parmesan, grated 2 tbsp Dijon mustard 2 bunches asparagus, halved ½ cup Greek yoghurt Olive oil Salt & pepper Lemon wedges, to serve 1. Preheat oven to 200°C. Line a baking tray with baking paper. 2. Place salmon onto the baking tray and set aside until room temperature. 3. Add olive oil, parsley, capers, apricots, 2 garlic cloves, juice and zest 1 lemon and paprika to a bowl and mix to combine. 4. Remove 2 heaped tbsp and set aside (caper salsa verde). 5. Add panko and parmesan to the mixture and stir to combine. 6. Add 1 tbsp Dijon mustard to each salmon Ķ llet and spread to coat. Add a layer of panko mixture on top. 7. Bake in the oven for 15 mins or until Ķ rm. 8. Meanwhile, in a small bowl, add Greek yoghurt, lemon juice and remaining garlic and whip to combine. 9. Boil water in a small saucepan over medium-high heat and add asparagus, blanching for 3-5 mins. 10. Drain and season with olive oil, lemon juice and salt. 11. Remove salmon from oven and serve with whipped yoghurt, asparagus and caper salsa verde. Roasted Apricot Sa lad w ith Goat’s Cheese & Rocket Recipe / Lee Holmes Get ready to elevate your salad game with this delightful recipe. Bursting with vibrant flavours and contrasting textures, this salad is a perfect balance of sweet, tangy and creamy goodness. It's time to infuse those apricot halves with irresistible grill marks and smoky flavours. Serve as a refreshing side dish or as a light main course. Makes: 2 4 ripe apricots, halved and pitted 2 tbsp honey 1 tbsp balsamic vinegar 4 cups arugula ½ cup goat’s cheese, crumbled ¼ cup walnuts, chopped Salt & pepper, to taste 1. Preheat the grill or grill pan to medium-high heat. 2. In a small bowl, combine the honey and balsamic vinegar and stir to combine well. 3. Place the apricot halves onto the grill cut-side down and cook for 3-4 mins until softened. 4. Turn the apricots and brush the cut side with the honey and balsamic mixture. Grill for a further 2 mins. 5. Remove the grilled apricots from the heat and allow to cool. 6. In a large salad bowl, add the arugula. Sprinkle with salt and pepper and toss to combine. 7. Slice the grilled apricots into wedges and add them to the salad bowl. 8. Add the goat’s cheese and walnuts to the bowl and drizzle with the remaining honey and balsamic mixture. 9. Toss the salad gently to combine. Adjust the seasoning if needed and serve immediately. GF GF V 96 | EATWELL
Ha loumi, Smashed Avocado & Rocket Sandw iches w it h Spiced Apricot Relish Recipe / Lisa Guy This vibrant apricot relish combines the sweetness of apricots with a spicy kick, creating a perfect balance of flavours that will elevate your sandwich game. Apricots are beneficial for eye health. They are rich in beta-carotene, which is converted into vitamin A in the body and is essential for maintaining good vision. Regular consumption of apricots can help reduce the risk of age-related macular degeneration and promote overall eye health. Serves: 2 250g pack haloumi, cut into 8 slices 1 large avocado 1 lime 4 sourdough rolls Handful wild rocket Apricot Relish 500g apricots, peeled & chopped into small pieces, stone removed 1 red onion, roughly chopped 3cm piece fresh ginger, chopped 1 apple, peeled and chopped ¼ tsp chilli Ľ akes ½ tsp sweet paprika ½ tsp sea salt 200mL apple-cider vinegar żńƶ cup coconut sugar 1. To make the relish, place the onion, ginger and apple in a food processor. Blitz until Ķ nely chopped. Transfer to a large saucepan over medium heat. 2. Add the chilli Ľ akes, sweet paprika, sea salt and apple-cider vinegar and bring to the boil, then simmer for 10 mins, stirring occasionally. 3. Add the apricots and coconut sugar and simmer for another 20 mins until you have a thick texture. 4. Transfer your relish into clean jars. 5. Smash the avocado with some lime juice and a pinch of sea salt. 6. Place a small frying pan on high heat and cook your halloumi for 1-2 min each side until the edges are golden. 7. Lightly toast your bun halves and then top 1 side with avocado mash, rocket, halloumi and a good spoonful of apricot relish. V RECIPES cooking with apricots EATWELL | 97
Apricot Almond Galette Recipe / Sammy Jones The combination of buttery crust, sweet apricots and nutty almonds will transport your tastebuds to a realm of pure bliss. This elegant dessert is perfect for any occasion, from a casual afternoon tea to a special dinner party. Makes: 4-6 Crust 1½ cups all-purpose Ľ our ½ cup unsalted butter, cold and cubed ¼ cup granulated sugar 4 tbsp cold water Filling 1 cup apricot jam 1 cup apricots, sliced ½ cup almonds, sliced Glaze 2 tbsp apricot jam 1 tbsp water V 1. Preheat oven to 175°C. 2. In a food processor, combine the Ľ our, cold butter, granulated sugar and cold water. Pulse into a coarse crumb. 3. Transfer the mixture onto a lightly Ľ oured surface and knead into a smooth dough. Shape the dough into a disc, wrap it in plastic wrap and refrigerate for 30 mins. 4. Afterwards, on baking paper, roll the dough into a pizza-size circle, roughly 12 inches. 5. Spread the apricot jam evenly over the pastry, leaving a 3cm gap around the edges. 6. Arrange the sliced apricots on top of the jam in a decorative pattern. Sprinkle the sliced almonds over the apricots. 7. Bake the tart in the oven for 30-35 mins or until the crust is golden brown and the apricots are tender. 8. Meanwhile, prepare the glaze. In a microwave-safe small dish, heat the apricot jam and water for 20 secs in the microwave, stirring until smooth. Set aside. 9. Remove the galette from the oven and let cool for a few mins. Brush the glaze over the apricots and almonds. 10. Allow the galette to cool completely before serving with ice cream. Tip: Sprinkle some additional sliced almonds on top for added crunch and visual appeal. 98 | EATWELL RECIPES cooking with apricots
Wellbeing & Yoga Tour 20 May to 6 June 2024 Led by Rachael Coopes TV presenter and Yoga teacher Explore Paris with long-time resident and author of Paris for Beginners Rachael Coopes. Staying at spa hotels in Vichy, Monsummone Terme (Giusti) and Bagno Vignoni. Practice yoga in the French Alps. Paris • Vichy • Chamonix • Tuscany 1800 630 343 Travelrite International E: [email protected] www.travelrite.com.au Please call for a brochure Tours only available through Travelrite International Toll Free This tour, led by the well-known TV presenter and yoga teacher Rachael Coopes. We will stay in Paris for 5 nights, during this time Rachael will show us her favourite places, discovered during the years she lived in Paris. Visiting Vichy and Giusti, where we stay at spa hotels and Chamonix, where we will practice yoga on the top of the mountains. We also stay in a small Tuscan village with only 50 inhabitants, Bagno Vignoni. During the tour we will have lessons led by Rachael on Nada Yoga, Yoga Nidra and Mindfulness. Vichy Paris Chamonix Giusti Bagno Vignoni
100 | EATWELL Sleep plays a crucial role in maintaining your overall health and wellbeing. Unfortunately, many of us struggle to get a good night’s sleep. Nearly 40 per cent of Australians suffer from poor sleep, including difĶ culties falling asleep, staying asleep, or waking too early. There are numerous factors that can affect your sleep patterns, but one of the most overlooked is the food you eat. Your diet plays an important role in regulating your sleep-wake cycle (or circadian rhythm) and certain foods can help your sleep patterns. Tart cherries Tart cherries have been found to be beneĶ cial for improving sleep duration and quality due to their high levels of melatonin. This hormone is produced by the pineal gland in the brain and plays a key role in regulating the sleep-wake cycle. It is often referred to as the “sleep hormone” because it is primarily responsible for promoting sleepiness and preparing the body for rest. There are several natural ways you can increase melatonin production, including increasing sunlight exposure (especially in the morning), meditating, reducing alcohol consumption and lowering your stress levels. Certain foods, like tart cherries, can also help to boost your melatonin levels. Some studies have found that consuming tart cherry juice may help to improve symptoms of insomnia, including difĶ culty falling asleep and staying asleep. Tart cherries are rich in anti-inĽ ammatory phytonutrients, which reduce inĽ ammation in the body. InĽ ammation can disrupt sleep and lead to a variety of health problems, so reducing inĽ ammation can help to improve sleep quality. Due to increased oxidative stress found in patients with sleep disorders, the high levels of antioxidants present in cherries can play a role in enhancing sleep quality by mitigating oxidative damage. According to a small study, adults with insomnia who consumed 240mL of tart cherry juice twice a day for two weeks experienced an increase in sleep duration by 84 minutes and reported better sleep quality compared to when they did not consume the juice. Words / Lisa Guy An important component of your health is sleep and what you eat can significantly affect it. Here we look at seven foods that can help you get your best sleep. Yoghurt Yoghurt, like other dairy products, contains several nutrients that are beneĶ cial for sleep. Yoghurt is a good source of tryptophan. This essential amino acid is important for many functions in the body, including the production of melatonin and serotonin. When we consume tryptophan-rich foods, our body uses the tryptophan to produce serotonin, which can help improve mood and sleep and reduces anxiety. Yoghurt provides calcium, a mineral that plays a key role in muscle and nerve function. Including enough calcium in the diet is important for proper nerve function and muscle relaxation, which helps promote better sleep. Adequate calcium levels are also needed for producing melatonin. The production of melatonin is a complex process that involves several steps, including the conversion of tryptophan to serotonin, and then serotonin to melatonin. Calcium is involved in the Ķ nal step of this process, where it activates the enzyme that converts serotonin to melatonin, which helps to regulate your sleep-wake cycle and promote restful sleep. Yoghurt also contains plenty of protein, which can help to regulate blood-sugar levels and increase feelings of fullness. Eating a highprotein snack before bed can help to stabilise blood-sugar levels and prevent night-time waking. Some delicious ways to enjoy organic yoghurt before bed to help you sleep include yoghurt topped with nuts and seeds, or slices of banana with granola. Or try making some healthy homemade yoghurt ice creams with fresh fruit. Passionflower tea PassionĽ ower tea is known for its calming and mild sedative effects, which can help promote relaxation and improve sleep quality. Studies have suggested that passionĽ ower is effective in reducing anxiety and improving sleep in people with insomnia. PassionĽ ower’s calming effect is thought to be due to the presence of a phytochemical called apigenin. During a seven-day study, 41 adults consumed a cup of passionĽ ower tea before going to bed each night, and they experienced signiĶ cantly better sleep quality compared to when they didn’t drink the tea. Almonds Snacking on a handful of raw almonds is another great way to help you get a better night’s sleep. Almonds are a rich source of magnesium, a mineral that plays a key role in regulating sleep. Magnesium helps to calm the nervous system, relax muscles and reduce anxiety, which can contribute to improved sleep. Magnesium helps to increase the activity of gamma-aminobutyric acid (GABA), a neurotransmitter that has a calming effect on the brain. This can help to promote relaxation and improve sleep quality. Almonds also provide plenty of protein to help keep blood-sugar levels balanced during the night and prevent night-time waking.