EatWell

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

100+
Summer Recipes
Protein-packed
breakfasts
to cure cravings

COOL
CREA &
Dairy MY
-
Choc free
Semi olate
fredd
o

as seen on TV

Super savoury fruit meals

Issue 34 AUS $12.00*
NZ $12.00 (Both incl. GST)
Low-GI snacks to satisfy and keep you slim
Delicious gluten-free lunches
Sharable summer dishes
Garlic helps heal creaky hips | Make yourself a refreshing cholado
Meet superstar chef James Viles | Why seasonal food matters
5WǣIQ^:XǒLDz

+ƿR+ǥXM2NQP
Trixzie® Pear - cv. ‘Pyvert’ A
 The Ultimate
Fruit Collection
Fleming’s Pick of the Crop®
is the perfect guide to
help you choose the
best fruit to grow in
an Australian garden.

An easy pick!
With 100 years of growing experience, Fleming’s Nurseries
have developed a unique guide to fruit trees for the home
gardener. We have carefully chosen the best cultivars to
grow at home based on their taste, ease of growing,
or maintenance and tree size.
Featuring compact fruit trees, stone and pome fruit trees, and including a guide to
care/maintenance, and planting/growing tips, Pick of the Crop® is the perfect
home orchard companion.
Pick of the Crop® highlights the best fruit trees to offer taste, lunch box favourites,
and good looking, compact trees. Eat ‘em fresh with Pick of the Crop®.
Contact us for your free guide today! Simply email us at sales@flemings.com.au

Fleming’s new icons simply explain a plants needs & features!

Head to the website for more info.
flemings.com.au
EatWell
FOR THE LOVE OF FOOD

Photography: Getty

6 | EatWell
 Cholado
Cholado is a Colombian creation that is considered both a drink and a dessert.
It’s a cross between a fruit salad, a mocktail and a frozen dessert that is
prepared with fresh fruit like strawberries, bananas, pineapple, papaya, kiwi
fruit, passionfruit, condensed milk and a sweet syrup called “mora” made with
Colombian blackberries. You might not be able to make a true Colombian cholado,
but you can make a version of this refreshing drink at home. Just cut up your fruit
and then crush some ice in a blender. Cover the inside of a glass with condensed
milk. Fill the glass with ice to half full then fill the remaining space with chopped
fruit. Cover the fruit with condensed milk and then top with shredded coconut,
mango slices and vanilla wafers. Serve your cholado with a straw and spoon; you’ll
be refreshed and delighted.

EatWell | 7
 From the
Editor
t wasn’t that long ago that someone who
I
declared themselves a vegetarian would
elicit raised eyebrows. In restaurants
vegetarians would be tentatively asked,
“Do you eat fish?” by nervous waiters sent
to enquire by perplexed chefs who were
wondering how they could make potatoes and
broccoli look interesting on a plate. We’ve
come a long way; in fact, vegetarianism
is commonplace and veganism has been
identified as a strong Australian food trend
for 2020 by Euromonitor International.
Indeed, there are so many -isms around
today when it comes to food that it is worth
considering what they mean.
Veganism: Is a style of eating where no
products that come from animal origins
are consumed. That means no dairy and
no eggs but lots of vegetables, fruits, nuts,
legumes and seeds.
Vegetarianism: The name is a give-away;
vegetarians eat only vegetables (and fruit), no
animal products allowed (No, waiter, no fish!).
Ovo-vegetarianism: These vegetarians allow
themselves eggs.
Lacto-vegetarianism: Dairy products
are added to the vegetarian diet in this style
of eating.
Lacto-ovo-vegetarians: Vegetarians who eat
eggs and dairy.
Pescetarianism: This form of vegetarianism
adds fish to the menu.
Flexitarianism: Involves eating a largely
plant-based diet but occasionally eating
animal products including meat. Some
people call this “casual vegetarianism”.
Paleo: It felt wrong to call this paleoism, but
paleo eating is a definite thing these days.
Paleo eating is based on the theory of returning
to what humans ate earlier in our evolution,
prior to when farming emerged. That means no
processed food, no dairy, no legumes and no
grains. It means eating lots of lean meats, fish,
fruits, vegetables, nuts and seeds.
Peganism: The pegan diet is where paleo
meets vegan. Given that paleo features meat
and vegans never eat meat, you might think
they would never cross paths. In peganism,
On the cover:
Georgia Harding's Jamaican Chocolate Semifreddo,
Page 110
8 | EatWell
however, they find some sort of unity in a diet
that rejects processed food and is 75 per cent
plant-based and 25 per cent animal-based.
Raw foodism: This diet consists of raw
vegan foods that have not been heated above
46˚C, based on the belief that this keeps the
enzymes and nutrition of the foods maximised.
Omnivorism: Isn’t really an -ism but
those people who just eat anything need
to be included.
This list isn’t exhaustive, but it highlights
how many different styles of eating exist
today. In times gone by people defined
themselves by religion or politics, but food
has become a demarcation point these days.
We proudly wear our foodisms with pride and
so you should, because your food choices are
laden with decisions about the life you want to
live. Whatever you do, make your food choices
conscious ones, align them with your values
and don’t be led by the big food brands — your
life is too valuable to be part of a bottom line.
Give us FOODBACK
We want your foodback: EatWell is all about building
a sharing community of people who care about the
origins, quality and enjoyment of our food, so we want
to hear from you. Let us know how you have found some
of the recipes you have made from this issue, share the
improvements you might have made or even send us
one of your own favourite recipes. We will publish as
many of your insights and contributions as we can. Send
your foodback to Kate at kduncan@umco.com.au.
EDITOR Terry Robson
DEPUTY EDITOR Charlie Hale
SUB-EDITOR Michelle Segal
DESIGNER Kate Atkinson
FEATURE WRITERS
Ally McManus
CHEFS Danielle Minnebo, Lee Holmes,
Adam Guthrie, Lisa Guy, Georgia Harding,
Jacqueline Alwill
NATIONAL ADVERTISING MANAGER NSW
Nia Llewelyn Ph +61 488 267 371
QUEENSLAND ADVERTISING
SALES MANAGER
Regan Hudson Ph +61 411 424 356
NATIONAL ADVERTISING MANAGER VIC
Tracey Dwyer Ph +61 3 9694 6403
ADVERTISING PRODUCTION CO-ORDINATOR
Brendan Alder Ph +61 2 9887 0325
ADVERTISING ART DIRECTOR
Martha Rubazewicz
PUBLISHER Janice Williams
COVER PHOTO Georgia Harding
CHAIRMAN/CEO Prema Perera
PUBLISHER Janice Williams
CHIEF FINANCIAL OFFICER
Vicky Mahadeva
ASSOCIATE PUBLISHER Emma Perera
CIRCULATION BUSINESS
DEVELOPMENT MANAGER
Mark McTaggart
CREATIVE DIRECTOR Kate Podger
SUBSCRIPTION ENQUIRIES 1300 303 414
CIRCULATION ENQUIRIES +61 2 9805 0399
EatWell Issue 34 is published by Universal WellBeing Pty
Ltd, Unit 5, 6–8 Byfield Street, North Ryde NSW 2113,
Australia. Phone: +61 2 9805 0399, Fax: +61 2 9805 0714.
Printed by KHL Printing Co Pte Ltd, Singapore. Distributed by
Gordon and Gotch, Australia. Editorial advice is non-specific
and readers are advised to seek professional advice for
personal problems. Individual replies to readers’ letters by
consulting editors are not possible. The opinions expressed
by individual writers in WellBeing are not necessarily
those of the publishers. This book is copyright. Apart from
any fair dealing for the purpose of private study, research,
criticism or review as permitted under the Copyright Act,
no part may be reproduced by any process without written
permission. Enquiries should be addressed to the publishers.
The publishers believe all the information supplied in this
book to be correct at the time of printing. They are not,
however, in a position to make a guarantee to this effect and
accept no liability in the event of any information proving
inaccurate. Prices, addresses and phone numbers were, after
investigation and to the best of our knowledge and belief,
up to date at the time of printing, but the shifting sands
of time may change them in some cases. It is not possible
for the publishers to ensure that advertisements which
appear in this publication comply with the Competition and
Consumer Act 2010 (Cth) and the Australian Consumer Law.
The responsibility must therefore be on the person, company
or advertising agency submitting the advertisements for
publication. While every endeavour has been made to
ensure complete accuracy, the publishers cannot be held
responsible for any errors or omissions. This magazine is
printed on paper that comes from a mill that satisfies the
requirements of ISO 14001.
*Recommended retail price
ISSN 2204-2474/0812-8220
Copyright © Universal Magazines MMXXI
ACN 003 026 944
umco.com.au
IMPORTANT: This magazine is intended as a reference volume
only, not as a medical manual. While the information is based
on material provided by researchers, the magazine does not
presume to give medical advice. Be sure to consult your
physician before beginning any therapeutic program.
We are a member of
 rac e life
Emb f
ful l o
flavour

Available in Coles, Woolworths and

good independent stores.

Contents
12–14 Our Chefs
Meet the chefs who bring this issue’s
recipes to you: Jacqueline Alwill, Adam
Guthrie, Lisa Guy, Georgia Harding,
Lee Holmes and Danielle Minnebo.
16 Food For … Your Muscles and Joints
A quick look at the foods that are good
for you. Specifically in this issue, we
discover the foods that are good for
your muscles and joints.
20 Recipes — Savoury Fruit
Fruit-based recipes are a great way
to bring new flavours to your summer
cooking. Tantalise your taste buds
and impress your family and friends
with fresh and nutritious savoury fruit
recipes like: creamy potato and apple
soup; poached pear salad; tacos with
mango salsa; avocado, fennel and
grapefruit salad; chickpea and roast
veggie apricot tagine; orange, haloumi
and bitter greens salad; Moroccan
vegetable and prune tagine; or chilled
strawberry, mint and coconut soup.
32 Meet the Maker — Fig Growers
There’s nothing like a freshly picked
fig, soft and flavourful after ripening
on the branch. While fairly easy
to grow, figs are a delicate fruit
that need care when picking and
transporting so you can enjoy their
delicious softness in one piece.
34 Recipes — Low-GI Snacks
In a busy day you can’t always find
time to eat a filling breakfast or a
healthy lunch, so you will find yourself
snacking. What you want are snacks
that are nutritious and have a low
glycaemic index that will give you
slow-burning sustained energy. For
some tasty low-GI snack ideas try our:
cashew queso; gluten-free almond
vanilla pear cake; spicy chickpeas; egg
and cottage cheese roll-ups; zucchini
baba ganoush; minted pea dip with
star crackers; or spiced nuts.
10 | EatWell
84
48 In Conversation With …
EatWell discusses food passions and
plans with people who have built
a life around delicious, nutritious
food. In this issue we talk to James
Viles, a dynamic young Australian
chef and restaurateur known for his
commitment to using seasonal, ethical
produce to create delicious dishes.
50 Recipes — Protein-Packed Breakfasts
A high-protein breakfast increases
muscle mass and aids in weight
loss. The key is getting good-quality
protein that doesn’t come with lots
of unhealthy fat and you can do that
with our delicious protein-packed
breakfast ideas including: cheesy
vegetable slice; savoury mince bowl;
TLT (tempeh, lettuce and tomato)
sandwich; cacao protein smoothie;
a breakfast board; supercharged
scrambled eggs; or Bircher muesli.
66 Recipes — Gluten-Free Lunches
When it comes to lunch, the easy
option is to throw something between
two slices of bread, but if you are
allergic to gluten or gluten-intolerant,
that’s not an option. To get you started
on gluten-free lunch ideas try our:
pesto, asparagus and tomato risotto;
roast veggie frittata; quinoa rainbow
salad; gluten-free smashed avocado
toast with veggies; quick salad jars;
and tomato and beetroot soup.
84 Recipes — Cooking with Apples
The sweet piquancy of apples and
their versatile texture make them a
winner in a wide range of dishes. To
get the most out of your apples try our:
pork apple tray bake; eggplant, apple
and snow pea curry; apple coleslaw
salad with cashew mayonnaise;
fermented apple sauerkraut; chicken
and apple salad; apple and mint
frappe; rhubarb, apple and strawberry
crumble with turmeric custard; and
apple crumble bake.
66
31
100 Article — Seasonal Food
Seasonal food is popular right now but
is it all it is cracked up to be? We dig up
the truth on seasonal food to discover
that it is good for you and for the planet.
102 Seasonal Food Guide
Your guide to fruits and vegetables
that are in season.
104 Reviews
Your guide to books and films in the
food space.
110 Recipes — Jamaican Style
Traditional Jamaican cuisine revolved
around maize, potatoes, peanuts and
papaya. However, Spanish, Creole,
Caribbean and African flavours are
now also prominent and typical
Jamaican dishes feature spicy
flavours in stews or on barbecues.
Enjoy some Jamaican flair in your
cooking with recipes like: polenta
porridge; jerk chicken salad; ginger
cake; lamb curry; lime, avocado
and banana nice cream; jerk-spiced
plantain chips; or a papaya smoothie.
Our Guide
Next to each recipe in EatWell, you will see
icons as a guide. This is what they mean:
Gluten Free
Dairy Free
Vegetarian Friendly
Vegan Friendly
 best pas ta.
The
T R A LI A
S

AU

N
D
FA

NE
M
IL Y O W

vettapasta.com.au @vettapasta
Vetta was rated best dried pasta for most satisfied customers in Australia by Canstar Blue for 2020. 1,700 Australian
consumers rated Vetta the best brand for dried pasta, scoring it five stars for taste, texture, variety and overall satisfaction.
EatWell
chef profiles

Our Chefs
Lisa Guy
Lisa Guy is a highly qualified Sydney-based naturopath,
author and passionate foodie and founder of Art of Healing
(artofhealing.com.au) and Bodhi Organic Tea.
Lisa is a believer that good wholesome food is one of the
greatest pleasures in life and the foundation of good health.
Lisa encourages her clients to get back to eating what
Mother Nature intended: good, clean, wholesome food that’s
nutrient rich and free from high levels of sugars, harmful
fats, artificial additives and pesticides. Lisa’s aim is to
change the way people eat, cook and think about food.
Lisa sees a wide range of clients in her clinic, ranging from
people with severe anxiety, mums with post-natal depression
and people with adrenal exhaustion to couples having
difficulty conceiving and parents who need help with their
little fussy eaters. Being a mum of two little girls, Lisa has a
particular passion for supporting women through pregnancy
and beyond and for children’s health and nutrition.
Lisa is an avid health writer, being The Telegraph’s Body
+ Soul’s resident nutritionist and a regular contributor
to WellBeing and Nurture Natural Parenting magazine.
Lisa is frequently quoted in many leading Australian
publications promoting the natural way to better health.
She is also an author of five books to date, including My
Goodness: all you need to know about children’s health and

Lisa Guy
nutrition, Pregnancy Essentials, Heal Yourself, Listen to
your Body and Healthy Skin Diet.
Connect with Lisa at artofhealing.com.au

Danielle Minnebo
Danielle is a university-qualified nutritionist, a passionate
home cook and founder of Food to Nourish. Danielle’s
love affair with cooking started at a very young age in
the kitchen where she was taught to cook by her mother.
She went on to complete an Advanced Diploma in
Nutritional Medicine and a Bachelor of Health Science in
Complementary Medicine. She is completing her Master of
Human Nutrition through Deakin University.
Danielle is passionate about helping people form a better
understanding of nutrition and a healthier relationship with
the food they eat. In fact, she’s on a mission to help spread
the real food message to as many people as possible. This
involves breaking common diet myths and re-educating
people on what real food is actually about.
This means ditching the low-fat products and processed
and refined foods. It means embracing what real food has
always been: vegetables, fruits, butter, animal fats, ethically
sourced meats, free-range eggs, organic full-fat dairy
products, grains, nuts and seeds.
In 2013, Danielle founded Food to Nourish and started
producing a range of organic healthfood snacks that are
now sold in healthfood stores around Australia. Every one
of these products is lovingly handmade by Danielle and her
wonderful team of helpers in the Food to Nourish kitchen.
Throughout her work as a nutritionist, Danielle’s basic

Danielle Minnebo principles have always come back to how we cook and
prepare our food. She believes it really is as simple as
combining wholefood ingredients in the right way to create
tasty dishes that are nutrient-dense and full of flavour.
Connect with Danielle at danielleminnebo.com

12 | EatWell
 EatWell
chef profiles

Adam Guthrie
Adam is a vegan whose passion for food began with a life-
threatening illness and continues today in a lifestyle built
around healthy cooking and eating.
Adam is a qualified chef and wellness coach who
specialises in a wholefood, plant-based diet. He is a
passionate advocate for living a simple, healthy and
environmentally friendly life. His story begins with a rude
awakening when, as an out-of-balance and overweight
39-year-old, he found himself in hospital after an early-
morning surf, discovering he’d had a heart attack and
being told by his cardiologist that he would be on daily
medications for the rest of his life.
Adam didn’t accept that his cardiologist’s “solution” of
daily medication was the only way of minimising his risk
of another heart attack. Instead, he decided he would do
everything in his power to find another way. He learned
how to treat himself with absolute kindness, love and
respect. Adam transformed his diet, lost 20kg and no
longer needs to take medication.
Somewhere along the way, he realised he was more than
a chef and a “heart attack survivor” but was a role model,
an educator and someone who could provide inspiration
simply by sharing his story and showing how easy it is to eat
healthfully and to live well.
These days, Adam shares how to prepare delicious,
Adam Guthrie healthy food for health, energy and vitality. He conducts
online healthy heating and wellness programs at
ifeelgood.com.au and gives keynote talks, live cooking
demonstrations and cooking classes on the subject of
healthy eating and living well.

Lee Holmes
Lee’s food philosophy is all about S.O.L.E. food: sustainable,
organic, local and ethical. Her main goal is to alter the
perception that cooking fresh, wholesome, nutrient-rich
meals is difficult, complicated and time-consuming.
Lee says, “The best feeling I get is when I create a recipe
using interesting, nourishing ingredients and it knocks my
socks off. Then I can’t wait to share it with my community
and hear their experiences.”
After being diagnosed with a crippling autoimmune
disease in 2006, Lee travelled the world discovering foods
that could be used to heal her body at a cellular level. After
discovering many nutrient-rich and anti-inflammatory foods
and changing her diet, Lee recovered. Her mind alive with
ideas for new recipes, she wanted to share her creations
with the world, so superchargedfood.com was born.
Supercharged Food is all about making small and realistic
changes every day. It’s about making healthy choices through
knowledge and empowerment. Lee’s blog has become one of
the leading health and lifestyle blogs in Australia.
From posting recipes, her passion to share her story and
help others has snowballed and the blog has recently taken
home the overall prize at the Bupa Health Influencer Awards

Lee Holmes as well as the best blog in the Healthy Eating category.
Connect with Lee Holmes at superchargedfood.com

EatWell | 13
EatWell
chef profiles

Georgia Harding
Georgia Harding is a naturopath with almost 20 years’
experience, a mother, and a passionate health educator. After
many years consulting in a busy practice, lecturing in natural
medicine and sharing her knowledge on talkback radio,
Georgia decided to reach out and share her passion for holistic
health by developing her blog, Well Nourished.
On her website, she shares fad-free health advice and
intolerance/allergy-friendly recipes to inspire people to live
happy, healthy lives and create delicious food memories.
Georgia says, “The intricacies of the way we eat seem to have
become the big picture and a source of stress for so many
people.” She advises, “Avoid becoming hung-up on all of
those little things you ‘should’ be doing and take simple
steps to improve your health and wellbeing — good health
and eating well is a lifestyle, not a diet.” She endeavours
to simplify nutrition and make cooking nourishing meals
achievable for everyone.
Georgia is committed to supporting the health of this
Georgia Harding generation of children, so she especially loves to help
parents feed their kids well. She believes healthy eating
habits and a passion for good food are developed in early
childhood. “As you have to teach your children manners
or to read and write, you also need to teach them how to
eat well.” On her website, Georgia shares many tips and
strategies for encouraging kids to be fuss-free and genuinely
love eating nourishing wholefoods.
Georgia’s beautiful ebook Rise and Shine — A Well Nourished
Breakfast will inspire and guide you to prepare the most
important meal of the day in just minutes. Her latest ebook The
Well Nourished Lunch Box contains over 50 nut-free, allergy-
friendly wholefood sweet and savoury snacks, lunches and
meals to inspire you to pack a nourishing lunch box that your
kids will love to eat and you will love to make.

Jacqueline Alwill
Jacqueline Alwill, founder of The Brown Paper Bag, is an
Australian nutritionist, author, presenter and mum. She is
dedicated to improving the health, wellbeing and happiness
of all individuals. Jacqueline’s philosophy on health lays the
foundations for the experience that clients and the community
have in her practice, workshops and the food they cook.
“At the heart of Brown Paper Nutrition is sharing good
health with those around you; giving people an experience
in nutrition, health and wellbeing that makes them feel
empowered to start and continue a journey to optimal
health,” Jacqueline shares.
Outside Jacqueline’s passion for her work, you’ll find her in
the surf with her son Jet, hiking the Australian countryside,
Jacqueline Alwill travelling the world or sipping some kombucha and reading a
book in the sunshine.
Connect with Jacqueline at thebrownpaperbag.com.au

14 | EatWell
 EatWell
FOR THE LOVE OF FOOD

Blackberries
Blackberry season in Australia is from December to April. They
grow in a wide range of soils and there are literally hundreds of
blackberry variants. If there aren’t blackberries growing wild near
you, look for brightly coloured fruit when buying. Be sure not to buy
fruit that is soft. To store your blackberries, remove any bruised
or mouldy fruit from the punnet and put the good fruit in another
container, well spaced, and into the fridge. Only wash just before you
eat them and don’t wait too long as the berries only last two to three
days. Blackberries tend to be more expensive than other berries
because they take longer to pick. The fruit is very delicate and the
plant is prickly with dangerous thorns.
Photography: Getty

EatWell | 15
FOOD FOR ...
muscles and joints
Muscles
and Joints
Foods that fight inflammation will help
protect your joints and muscles against
wear and tear. Good-quality protein
will also help maintain muscles.
hen it comes to food for your
W joints and muscles, there are
two objectives. The first is to
provide good-quality protein
to build your muscle, and the second is to eat
foods that will decrease inflammation and
therefore improve conditions like arthritis.
Protein sources
Meat has a long-held reputation as being
a good source of highly available protein.
However, vegetables contain protein too. Not
only are vegetables high in protein, but they
also contain many antioxidants, vitamins and
minerals and fibre. Individual plant foods do
not contain all of the amino acids needed for
your body to make protein, but as long as you
eat all the amino acids you need in a day, your
body is smart enough to assemble them into
the protein your muscles need.
Eating a range of healthy grains and
vegetables will provide your body with all the
amino acids it needs to maintain muscle.
Eggs
Eggs are a highly convenient and usable form
of protein. One egg provides around 6g of
pure protein. One 50g egg has around 55mg
of omega-3 fats and they also contain some
of the antioxidant lutein (see the section on
ageing well for your eyes).
Eggs also contain cholesterol and for a while
it was mistakenly thought they would damage
your cardiovascular system. However, we now
know that the main contributors to higher
serum cholesterol levels are saturated fats
and trans fats, rather than cholesterol you
consume. In fact, one study found that those
eating more than six eggs a week had the
same risk of heart disease as those consuming
one or less. As eggs have only moderate levels
of saturated fats and no trans fats, they have
minimal effect on cholesterol levels.
Eggs are also a good source of choline,
which is involved in healthy fat and
cholesterol metabolism and therefore heart
health, but its main role is in the nervous
system and brain. Studies show that greater
consumption of choline results in lowered
inflammation in the body as well as improved
memory and healthier liver function.
Olive oil
Olive oil is made up of approximately 75 per
cent monounsaturated fats, with the rest
16 | EatWell
Eating a range of healthy grains
and vegetables will provide your
body with all the amino acids it
needs to maintain muscle.
consisting of mainly polyunsaturated fats. It
is the antioxidant compounds found in olive
oil, known as phenols, which are responsible
for giving extra-virgin olive oil its fruity aroma
and that may help your joints.
One antioxidant from olive oil called
oleocanthal is an inhibitor of the
inflammatory COX-1 and COX-2 enzymes
in a dose-dependent manner (similar to
ibuprofen). Researchers have theorised that
consistent long-term consumption of extra-
virgin olive oil might yield some ibuprofen-
like relief from inflammation and joint pain.
Fish
Although osteoarthritis is arthritis that arises
from wear and tear on the joints, there is also
an element of inflammation in the affected
joints. Rheumatoid arthritis, on the other hand,
is entirely inflammatory and arises from your
immune system mistakenly attacking your
joints. When consumed regularly, Omega-3
fats have a significant anti-inflammatory
effect on your body. By far the best source of
omega-3 fats is fish such as salmon, sardines,
mackerel, cod and herring. The added bonus
is that fish is also an excellent source of
protein for your muscles. You also get omega-
3s from chia seeds, Brussels sprouts, hemp
seeds and flax seeds.
Ginger
Ginger is known to have anti-inflammatory
effects and therefore helps with conditions like
arthritis. One study compared the effects of a
highly concentrated ginger extract to a placebo
in patients with osteoarthritis of the knee. The
ginger reduced pain and stiffness in knee joints
by 40 per cent compared to a placebo.
Ginger’s ability to protect against
inflammation has also been shown to help
your muscles by reducing post-workout
muscle soreness.
Turmeric
Turmeric, a spice commonly used in
curries, has a range of antioxidant and anti-
inflammatory properties. Most of these
effects come from curcumin, a component of
turmeric. Research has found that turmeric
Photography: Getty
supplements, which contain curcuminoids,
profoundly lessen joint inflammation
and destruction, presumably by blocking
inflammatory pathways and thereby
preventing increased swelling and pain.
EatWell
HEALTH SHOT

Avocado on you r burger

Burgers may be delicious, but the problem is that they are usually packed with blood-thickening
ingredients that could be bad news for your heart. However, simply adding an avocado to your
burger can make a big difference. Research shows that a burger without avocado can lead to a 70
per cent increase in interleukin-6 (an inflammatory protein), whereas the burgers with avocado only
resulted in a 40 per cent increase in interleukin-6. Additionally, a burger without avocado can result
in up to a 27 per cent reduction in blood flow immediately after eating, while an identical burger with
avocado added only reduces blood flow by around 4 per cent. Avocados are a healthy food containing
monounsaturated fats, folate, vitamin C, B vitamins, vitamin A, iron and potassium. Given that
they are also tasty, there is good reason to add an avocado to your burger this summer. It doesn’t
give you licence to live on hamburgers, but when you do decide to indulge, adding some delicious
avocado will leave your conscience feeling lighter.

Photography: Getty

18 | EatWell
 or L i f e
Made F
 RECIPES
savoury fruit meals

Plum Tomato
Tart

Savoury fruit meals

Fruit-based recipes are a great way to bring new flavours to your summer cooking. Fruits can ramp up the style and
flavour of salads, soups or even a tagine. Tantalise your taste buds and impress your family and friends with fresh
and nutritious savoury fruit recipes like: creamy potato and apple soup; poached pear salad; tacos with mango salsa;
avocado, fennel and grapefruit salad; chickpea and roast veggie apricot tagine; orange, haloumi and bitter greens salad;
Moroccan vegetable and prune tagine; and chilled strawberry, mint and coconut soup.

Plum Tomato Tart Poached Pear Salad

Recipe / Georgia Harding
This is a wonderful summertime tart I often whip up when entertaining. The
combination of sweet tomatoes, plum and basil are a match made in heaven. Best
of all, you can put this together so quickly and easily and it presents beautifully.
Serves: 4
Recipe / Georgia Harding
This is a delicious side salad or build a meal by adding your
choice of protein. I love the combination of poached pears
with the spicy rocket, crunchy hazelnuts and salty parmesan.
It’s a flavour match made in heaven.
Serves: 2

375g all-butter puff pastry Dressing

500g vine-ripened tomatoes 1 tbsp red-wine vinegar 2 cooking pears Dijon Dressing
3 plums ½ tsp sea salt 125mL red wine 60mL olive oil
150g feta cheese or bocconcini 60mL olive oil ½ cup hazelnuts 20mL red-wine vinegar
¼ bunch fresh basil leaves, torn Pinch ground white pepper 120g rocket 1 tsp Dijon mustard
50g parmesan Pinch sea salt
Preheat your oven to 180°C (fan-forced).
Defrost and cut the pastry to your desired size (I usually cut in half or quarters). Peel the pears, remove the core and cut into quarters. Place
Place on a baking tray lined with baking paper. Using a fork, prick the them in a small pot and add the red wine. Cover and simmer
pastry all over. for 5–7 mins or until they are just starting to soften.
Top the pastry with another piece of baking paper and weigh it down with Meanwhile toast the hazelnuts under a low grill, tossing
another tray placed on top. regularly until they are just golden brown and the skins fall
Bake for approximately 15 mins or until crisp and golden. away. Place them in a tea towel and rub to loosen the black
Photography: Goergia Harding

Meanwhile, halve small tomatoes and slice any large ones. Slice your plums skins from them. Set aside to cool.
into thin wedges. Place the rocket into a serving bowl.
Make your dressing by mixing together (or shake in a small jar). Once the pears are cooked, remove from the pot and
Gently toss the tomatoes and plums in the dressing. allow to cool fully. Slice and arrange on the rocket with the
Once the pastry is cooked, arrange the dressed tomatoes and plums onto the hazelnuts and parmesan.
pastry with the cheese (either crumbled or torn) and garnish with fresh basil leaves To make the dressing, mix all the ingredients together in a
on top. small jar until well combined.
Serve immediately. Dress the salad immediately before serving.

20 | EatWell
Poached Pear Salad

EatWell | 21
 RECIPES
savoury fruit meals

Jackfruit San Choy Bau

Recipe / Adam Guthrie
A twist on traditional san choy bau, this version features the
wonderfully versatile jackfruit bundled up with crunchy vegetables in
fresh lettuce leaves. It’s a great appetiser or can even make for a light
and fast weeknight dinner and is the ultimate healthy meal.
Serves: 4

1 tbsp fresh ginger, grated 2 tbsp Medjool dates,

2 garlic cloves, finely chopped
½ red onion, thinly sliced
into crescents
¼ cup liquid vegetable
stock or water
2 tins young jackfruit, rinsed
well, seeds removed &
chopped into a mince
1 cup celery, finely diced
2 cups carrot, cut into
very thin strips
4 dried Shiitake mushrooms,
soaked and thinly sliced
pitted & finely chopped
3 tbsp soy sauce
1 tbsp maple syrup
Salt & pepper, to taste
1 cup bean sprouts
To Serve
1 Iceberg lettuce, leaves
separated under running water,
then place in the fridge to crisp
2 red chillies, sliced
1 cup fresh coriander leaves

Heat a wok over a high heat. Add the ginger, garlic and onion and sauté
for a min. Add the water and stir-fry until the water evaporates. Add the
minced jackfruit and mix well.
Add the celery, carrot, Shiitake mushrooms and chopped dates, then
mix well. Add the soy sauce and maple syrup and stir well. Season with
salt and pepper to taste. Add the bean sprouts and mix well.
Serve a small amount of mixture in each lettuce cup, topped with
freshly sliced chilli and coriander leaves.

Jackfruit San
Choy Bau

Creamy Potato and

Apple Soup

Creamy Potato and Apple Soup

Recipe / Georgia Harding
This is a delicious blend of carbohydrates by way of the vegetables and
apple, coupled with protein from the broth and milk. It’s a fabulous,
budget-friendly, quick and easy, nourishing soup.
Serves: 4

30g butter or olive oil 2 Granny Smith apples,

1 large onion, peeled &
roughly diced
2 cloves garlic, peeled & sliced
2 sticks celery, cut into pieces
2 potatoes, peeled & diced
peeled & diced
370mL chicken stock or bone
broth or vegetable stock
Sea salt & freshly ground
black pepper, to taste
Photography: Georgia Harding, Adam Guthrie

1 sweet potato, peeled & diced 60mL milk of choice

In a large saucepan, add the butter or oil with the onion, garlic and
celery. Sauté over a low to medium heat for 5 mins or so until the onion
starts to soften.
Add the potatoes, sweet potato, apples and broth or stock. Season
with salt and pepper and bring to a high simmer. Cook until the potato
is soft and falls apart when skewered with a knife or fork.
Allow to cool a little, add the milk and blend with a stick blender or in
a blender or food processor until smooth and creamy.
Tip: Make this vegan by replacing the broth with a vegetable stock and
choosing a plant-based milk.

22 | EatWell
 ICIOUSLY
DEL
VEGAN TASTES TASTES
LIKE FISH SAU RICH & CREA
CE MY

TASTES
LIKE BUTTER

Our Fysh Sauce, Coconut Ghee and Coconut Milk Powder are delicious and nutritious vegan
alternatives. Use in place of fish sauce, butter and milk in your cooking, baking and dessert making.

NIULIFE.COM.AU
 RECIPES
savoury fruit meals
Soft Tacos with
Mango Salsa
Tacos are a favourite traditional Mexican dish. A corn or flour tortilla is topped with salad, folded and eaten by hand. It is a wonderful way to eat a
variety of tastes and textures that really pop in your mouth. We have added a sweet mango salsa for a delicious sweet summer sensation.
12 GF corn or wholemeal tortillas
Refried beans (recipe below)
Pickled red cabbage (recipe below)
Guacamole (recipe below)
Mango salsa (recipe below)
Cashew sour cream (recipe below)
Refried Beans
Makes: 5 cups
½ onion, finely diced
1 tbsp cumin powder
1 tbsp coriander powder
1 red capsicum, sliced
400g tin diced tomatoes
1 tbsp vegan stock powder
420g tin cooked red kidney beans,
drained & rinsed
420g tin cooked black beans, drained & rinsed
420g tin cooked pinto beans (if you can’t get
them, replace with more black beans or red
kidney beans), drained & rinsed
Begin with the refried beans. Heat a frying
pan over a high heat. Add the onion and sauté
without oil until golden brown. Add a little
water to deglaze the pan.
Add the cumin and coriander powders and
stir, then the capsicum and stir.
Add the tin of tomatoes, stock powder and
beans, mix well. Reduce the heat and gently
mash the mixture with a potato masher to
thicken and resemble refried beans (you can
use a stick blender). Store in an airtight
container until required; you can then
refrigerate or freeze any leftovers for a
later date.
For the pickled red cabbage, combine
all ingredients in a bowl (except the
green spring onions).
24 | EatWell
Soft Tacos with Mango Salsa
Recipe / Adam Guthrie
Makes: 12
Pickled Red Cabbage
Makes: approx. 5 cups
450g red cabbage, finely shredded
¼ cup red onion, very thinly sliced
¼ jalapeño, finely chopped
1 tbsp lime zest
¼ cup fresh lime juice
½ tsp salt
1 tsp cumin powder
½ tsp coriander powder
2 green spring onions, sliced on diagonal
Salt & pepper, to taste
Guacamole
Makes: approx. 2 cups
2 ripe avocados
2 tbsp red onion, very finely chopped
1 tbsp fresh jalapeno chilli, very
finely chopped (optional)
2 tbsp coriander leaves, chopped
½ cup tomatoes, finely chopped
⅛ tsp salt
½ tbsp lime juice
Mash the ingredients with your hands for a
few mins until the cabbage softens. Season with
salt and pepper to taste. Add the green spring
onion and set aside.
For the guacamole, remove the flesh from the
avocados and mash them in a bowl.
Add the onion, jalapeno chilli, coriander,
tomatoes, salt and lime juice and stir well, then
place in a serving bowl.
For the mango salsa, place the red
capsicums on an open flame and cook on all
sides until charred black. Place the black skin
of the charred capsicum under cold running
water and remove the seeds. Then roughly
chop or slice the clean capsicums. Place all
ingredients into a bowl and mix well.
Mango Salsa
Makes: 3 cups
2 red capsicums
3 mangoes, roughly chopped
½ red onion, finely sliced
1 cup fresh coriander, roughly chopped
1 tsp smoked paprika
¼ cup fresh lime juice
1 tsp cumin powder
¼ jalapeno chilli, finely chopped
Salt to taste
Cashew Sour Cream
Makes: 1½ cups
1 cup raw cashews
1 cup water
1 lemon, juiced
¼ tsp salt
To Serve
1 bunch fresh coriander
1 Jalapeno chilli, sliced in rounds
4 limes, cut into quarters
For the cashew sour cream, place all
ingredients into a high-powered blender and
blend to a smooth cream (add more water if
necessary — it needs to be the same consistency
as dairy sour cream). Store in an airtight
container in the fridge until required. You can
also freeze any leftover for a later date.
Photography: Adam Guthrie, Lisa Guy
For the soft tacos, heat the tortillas on both
sides over an open flame, or on a barbecue or in
a pan. Place them on a platter and serve them
along with all the other dishes on a table or bench.
To serve, spread a tortilla with some
refried beans, top with the pickled cabbage and
a few sprigs of coriander, some guacamole,
mango salsa, cashew sour cream and a few
slices of jalapeno. Squeeze over a quarter of a
lime and enjoy.
 Red Papaya Salad

Red Papaya Salad

Recipe / Adam Guthrie
Lush, delicious and bursting with nutritional
goodness, this red papaya salad is a beautiful brightly
coloured dish with a tropical flavour that your family
are sure to enjoy. Great for a summer barbecue or
a weeknight meal, this salad will leave you feeling
delightfully nourished.
Serves: 2

Dressing ½ bunch fresh

5 tbsp fresh lime juice coriander leaves
3 tbsp coconut sugar ½ bunch fresh
2 tbsp vegan fish sauce mint leaves
(or tamari sauce) 2 green onions, very
½ tbsp dark miso paste thinly sliced
4 cloves garlic, minced 1 fresh red chilli, thinly
sliced on a diagonal
Salad 2 tbsp salted peanuts,
2 cups Chinese roughly chopped
cabbage, shredded 2 tbsp fried shallots
1 red papaya, peeled, 1 tbsp white sesame
halved, seeded seeds
& chopped

Whisk the dressing ingredients together and set

dressing aside.
Place all the salad ingredients and the dressing in a
large bowl, toss and serve.

Avocado, Fennel & Avocado, Fennel & Grapefruit Salad

Grapefruit Salad Recipe / Lisa Guy
This delicious salad provides beneficial nutrients such as
vitamin E, K, folate and calcium along with helping support
good digestion. One simple way to improve digestion and overall
health is by adding bitter foods to the diet such as lemon juice,
grapefruit and bitter lettuce (endives, rocket, kale, mustard
and dandelion greens). Bitters aid digestion by improving the
breakdown of foods and absorption of their nutrients.
Serves: 4

Dressing 2 handfuls baby

3 tbsp apple-cider vinegar
¼ cup lemon or
grapefruit juice
¼ cup cold-pressed extra-
virgin olive oil
1 heaped tsp wholegrain
mustard
Pinch sea salt & pepper
mixed greens
Handful herbs (mint, basil,
coriander),
roughly chopped
1 fennel bulb, finely sliced
1 large pink grapefruit,
sliced
1 large avocado, diced
½ cup crumbled feta or
goat’s cheese
Handful pistachios

Place all dressing ingredients in a jar and shake well.

Place greens, herbs and fennel in a large bowl and toss
with salad dressing.
Toss through grapefruit, avocado, feta and pistachios.
Place on a serving plate with extra dressing on the side.

This delicious salad provides beneficial

nutrients such as vitamin E, K, folate
and calcium along with helping
support good digestion.
EatWell | 25
 RECIPES
savoury fruit meals

Thai Mango Salad with Chickpea & Roast Veggie Apricot Tagine with Cauliflower Rice
Almond Dressing Recipe / Lisa Guy
Chickpeas will provide you with plenty of fibre which is important for
keeping your cholesterol levels down, and iron and B vitamins to support
red blood cell production and healthy energy levels. Cauliflower is a
great source of sulfur compounds that assist liver detoxification and is
needed to make glutathione our body’s main antioxidant.
Serves: 4

500g root vegetables (carrots, 2 tsp honey or maple syrup

sweet potato or pumpkin),
cut into large cubes
Olive oil
Pinch salt & pepper
1 onion, finely diced
2 cloves garlic, minced
1 tsp ground turmeric
½ tsp chilli flakes
½ tsp cinnamon
1 tsp ground ginger
1 tsp ground cumin
10 dried apricots, sliced
1 cup water, vegetable stock
or bone broth
Handful coriander, roughly
chopped + extra, to serve
1½ cups cooked chickpeas or
400g can, drained
Juice & zest 1 small lemon
Handful flaked almonds, toasted
1 large cauliflower,
roughly chopped
Natural yoghurt or chutney,
to serve

Preheat oven to 180°C and line a baking tray with baking paper.
Toss diced root vegetables in some olive oil and sea salt and bake for
30–35 mins until cooked through.
While the vegetables are cooking, add olive oil, onion and garlic to a
large saucepan and sauté for 8 mins.
Add spices, apricots, honey and stock and simmer on low heat with
the lid on for another 8 mins. Add more stock or water if needed.
Add coriander and chickpeas and simmer for a further 10 mins.
While tagine is simmering, pulse cauliflower in a food processor in
3 separate lots. Pulse until you have a rice consistency, but be careful
not to over pulse it.
Heat some olive oil in a frying pan and cook the cauliflower in 2
separate lots. Season with salt and pepper then transfer to a serving dish.
Transfer tagine to a serving bowl and top with extra coriander and
flaked almonds.
Serve tagine alongside cauliflower rice, roast vegetables and either a
natural yoghurt or chutney.

Thai Mango Salad with Almond Dressing

Recipe / Lisa Guy Chickpea & Roast
Mangoes are a fabulous source of beta-carotene, which is converted to Veggie Apricot
vitamin A in the body to promote healthy gums and eyesight. Tagine with
Serves: 4 Cauliflower Rice

Dressing 1 ripe avocado, diced

¼ cup almond butter ¼ cup sliced green onion
Juice 1 lime Small handful coriander,
2 tsp tamari roughly chopped
2 tsp honey Small handful mint,
1 tsp olive oil roughly chopped
Pinch chilli flakes 1 mango, sliced
⅓ cup roasted almonds
2 handfuls mixed greens Handful roasted almonds
1 red capsicum, finely sliced or cashews

Place all dressing ingredients in a small bowl and mix until well combined.
Put all salad ingredients in a bowl, except mango and roasted nuts,
and gently toss.
Photography: Lisa Guy

Arrange on a serving dish. Top with mango, drizzle salad dressing

and roasted nuts.
Serve with more salad dressing on the side.
Tip: This salad is also delicious served with grilled salmon or chicken.

26 | EatWell
 RECIPES
savoury fruit meals

Moroccan Vegetable & Prune Tagine

There’s a beautiful contrast of sweet from the
orange, with salty and creamy from the haloumi
and crunch from chickpeas.
Recipe / Jacqueline Alwill
Full of fibre from both vegetables and fruit, plant proteins and
a delicious, sweet but spicy flavour, this Moroccan tagine is a
wonderfully balanced and nutritious meal sure to be on repeat on
the weekly menu in no time.
Serves: 4

2 tbsp extra-virgin olive oil ¼ tsp ground turmeric

1 large brown onion, peeled
& cut into chunks
4 cloves garlic, peeled
& finely sliced
2 tbsp freshly chopped coriander
1 medium sweet potato, cut
into 2cm chunks
1 medium yellow capsicum,
deseeded & cut into 2cm chunks
½ tsp ground coriander
½ tsp cinnamon
Salt & pepper, to taste
2 x 400g tins plum tomatoes
2 x 400g tins chickpeas,
rinsed & drained
500mL vegetable stock
½ cup pitted prunes
¼ cup pitted Turkish
apricots, sliced
Cooked quinoa or
couscous, to serve
Fresh parsley leaves, to serve

Heat a large saucepan over medium heat, add olive oil, onion, garlic
and coriander and cook for 5 mins.
Add sweet potato and capsicum to the pan, followed by the spices
and seasoning and toss to coat, then cook 8–10 mins.
Add the tomatoes, chickpeas, vegetable stock and prunes, bring to
the boil then reduce heat to simmer for 45 mins.
Serve hot with cooked quinoa or couscous and some fresh parsley
on top.

Moroccan Vegetable
& Prune Tagine

Orange Haloumi &

Bitter Greens Salad

Orange Haloumi & Bitter Greens Salad

Recipe / Jacqueline Alwill
The simplicity of this salad is a real winner for me. There’s a beautiful
contrast of sweet from the orange, with salty and creamy from the
haloumi and crunch from chickpeas. No need for a dressing either,
with the juice from the orange delivering everything that’s needed to
coat the leaves.
Serves: 1 as main or 2 as entrée

1 tsp extra-virgin olive oil ¼ cup fresh mint leaves

80g haloumi, sliced into 1 orange, peeled & sliced into
2 thick pieces thin segments
1 cup rocket leaves 1 packet crispy chickpeas

Heat a frying pan over medium heat, add extra-virgin olive oil to coat
the pan, cook haloumi for 2–3 mins each side.
While haloumi is cooking, arrange rocket, mint and orange slices
on a plate.
Top with cooked haloumi, sprinkle the crispy chickpeas around the
Photography: Jacqueline Alwill

plate and serve.

28 | EatWell
 Apple & Goat’s Cheese Galette
Recipe / Jacqueline Alwill
Galettes are a dream for pastry lovers who don’t
want to be consumed by the fine art of pastry making
but still yield an incredible result. They make easy
work of a divinely wholesome tart, sweet or savoury.
I’ve combined the sweetness of red apple with the
creaminess of goat’s cheese and some rosemary to
finish off this beautiful galette, but you could use any
fruit of the season that loves a little baking (stone
fruit, grapes etc) too.
Serves: 4–6

Pastry Filling
120g buckwheat flour 400g red apple, cored &
40g arrowroot flour sliced into thin pieces
125g butter, cut 80g goat’s cheese
into cubes 1½ tsp rosemary,
1 tsp apple-cider vinegar finely chopped
2–3 tbsp cold water

In a food processor, combine buckwheat and

arrowroot flour and blitz quickly to combine.
Add cold butter, apple-cider vinegar and blitz again
to form a fine crumb.
Pour 2 tbsp cold water into the food processor
and blitz ingredients until it forms a smooth but
elastic dough.
Form into a ball, place in a bowl, cover and put in
the fridge for 30 mins.
Heat oven to 180°C. Take dough out of the fridge,
place one large piece of baking paper on benchtop,
dust with some buckwheat flour, place dough on top,
followed by another dust of buckwheat flour. Place
a second sheet of baking paper over the top and roll
out to approximately 1cm in thickness. The pastry
doesn’t need to be a perfect round at all, that’s the
beauty of a galette.
Using the baking paper, transfer the pastry to a
large baking tray then remove the top layer of baking
paper. Allow an approximately 3cm edge around the
pastry to fold in, then arrange apples over the base,
followed by dollops of goat’s cheese and a sprinkle of
rosemary to finish.
Fold the edges of the pastry around the apples
and goat’s cheese, press pastry down firmly onto the
fruit, then cook in oven for 35 mins, or until pastry is
lovely and golden. Apple & Goat’s
Cool slightly, then slice and serve. Cheese Galette

EatWell | 29
 RECIPES
savoury fruit meals

Chilled Strawberry, Gardener’s Salad with Cherry Tomatoes

Mint & Coconut Soup Recipe / Lee Holmes
For the Rolls-Royce of nutrient-dense salads, look no further than the
gardener’s bounty. Overflowing with garden goodness, this salad is better
than any multivitamin pill; it is your secret weapon against ill health,
fatigue and lacklustre skin.
Serves: 3

1 cup English spinach leaves 1 cucumber, cubed

1 cup chopped kale, stem removed
1 cup rocket
1 cup sugar snap peas
1 red capsicum, seeds &
membrane removed, sliced
3 baby squash, quartered
1 small zucchini, thinly sliced
1 cup cherry tomatoes
Dressing
60mL apple-cider vinegar
1 clove garlic, sliced
1 tsp sugar-free mustard
½ tsp sea salt
125mL cold-pressed extra-
virgin olive oil

Assemble all the salad ingredients in a bowl.

Place all the dressing ingredients in a bowl and use a handheld
blender to blend until smooth.
Pour the dressing over the salad and enjoy.

Overflowing with garden goodness, this salad is better

than any multivitamin pill; it is your secret weapon
against ill health, fatigue and lacklustre skin.

Chilled Strawberry, Mint & Coconut Soup

Recipe / Lee Holmes
This flavoursome soup screams summer and strikes the perfect
balance between being refreshing and light, yet creamy and
decadent enough to leave you feeling satisfied for hours. With
its healing combination of antioxidants, vitamins, minerals and
healthy fats, this soup ticks all the nutritional boxes. Best of all, it
tastes absolutely divine!
Serves: 4

3 cups strawberries hulled & Squeeze lemon juice

halved + extra, to garnish Pinch sea salt
2 tbsp maple syrup Fresh mint, to garnish
1 cup coconut milk Coconut flakes, to garnish

Place strawberries in a blender or food processor and whizz

until smooth.
Pour through a fine mesh strainer using a tablespoon or
spatula to push mixture through.
Return to the blender, add remaining ingredients and blend
Photography: Lee Holmes

until smooth.
Place in refrigerator and serve chilled.
Garnish with diced strawberries, mint and coconut flakes.

Gardener’s Salad with

Cherry Tomatoes

30 | EatWell
Baked Papaya with
Lime & Coconut Yoghurt

Baked Papaya with Lime

& Coconut Yoghurt
Recipe / Lee Holmes
A zesty and refreshing source of digestive
enzymes to boost gut health and start
the day with a fruity twist. You can add
some lime slices to the baking tray to
caramelise them, then squeeze the juice
over the papaya just before serving.
Serves: 2

1 large papaya, Zest & juice 1 lime

cut in half, 1 cup coconut
seeds removed yoghurt
1 tsp cinnamon

Preheat the oven to 180°C and line a

baking tray with baking paper.
Place the papaya on the baking tray,
sprinkle with the cinnamon and lime zest
and drizzle with the lime juice.
Bake for about 15 mins, or until the
papaya is lightly coloured.
Remove from the oven and allow
to cool slightly.
Serve with the coconut yoghurt.

| 31
MEET THE MAKER
figs
Growing figs
There’s nothing like a freshly picked fig, soft and flavourful after ripening on the branch.
While fairly easy to grow, figs are a delicate fruit that need care when picking and
transporting so you can enjoy their delicious softness in one piece.
hether fresh or dried, figs are
W a sweet snack that conjure up
images of the Mediterranean
— and it is largely thanks to
European and Middle Eastern migrants that
Aussies can enjoy this small but mighty fruit.
Figlicious is run by Gebran Azzi, who
grows figs in Glenorie, New South Wales.
Azzi’s parents came to Australia as refugees,
escaping the war in Lebanon. “My father and
his brother brought in Lebanese cucumbers
and started growing them, then they moved
into tomatoes and capsicums,” says Azzi.
He worked as a property valuer for a decade
but when his parents retired, he decided
to make use of the empty greenhouses. “I
started researching a crop that wasn’t so
32 | EatWell
Words / Samantha Allemann
labour intensive to grow and I picked figs,” he
says. “There’s not much labour involved with
figs — it’s just the picking but that’s easy. You
prune them once a year and then you let them
grow.” With produce from 1500 fig trees, Azzi
sells at farmers’ markets and also at his
roadside store in the Sydney suburb of Dural
over the weekends.
Over in the Adelaide Hills, Willa
Wauchope is at the helm of Willabrand
Figs, another family-run business. Taking
over a remnant orchard at Glen Ewin
Estate 22 years ago, Wauchope has around
12,000 trees sitting on 30 acres. Willabrand
grows five main varieties of fig — Archipal,
Deanna, Spanish Desert, Brown Turkey
and Black Genoa.
“Black Genoa and Brown Turkey are the
traditional figs that were grown in Australia,”
says Wauchope. “There hasn’t really been a
vast amount of activity and people seeking
out or planting new varieties, mainly because
there isn’t a demand for it in the market.”
Willabrand Figs is open for visitors to pick
their own figs from mid-February to early
April. While not an organic farm, they limit
their use of sprays. “I want to be able to eat
fruit straight off our trees,” says Wauchope.
The figs grow from late December for a
short period (10 days) and then lie dormant
for a month, resuming in February through to
March/April. At Figlicious the fruit starts to
get picked in January and this happens all the
way to June or July.
Photography: Getty

Challenges in growing
Figs are not difficult to grow as the trees are
hardy, however like all crops they do come
with their challenges. “The rain rots the
leaves and the fruit, which is why our figs are
grown in greenhouse igloos to keep the heat
up and the rain off them because they’re a
Mediterranean fruit,” says Azzi.
“You have to get the pruning right and
make sure the diseases don’t take over at
the growing stage, but once you grow them
and start picking them, they’re pretty much
right,” he says. “It’s mostly just the fruit-
setting stage where you have to be careful.
You can’t over-water and you can’t under-
water, and if the weather gets too hot you’ve
got to provide shade so they don’t burn.”
At Glen Ewin, Wauchope’s biggest challenge
for his fig trees is finding pickers who can work
in the extreme Adelaide summers. In 2019,
Adelaide became the hottest Australian capital
city on record. “We’ve always had challenges
finding pickers because if it gets to 40°C,
people don’t like that very much and sometimes
they walk off out of the orchard which is really
hard,” says Willa. “So finding a reliable crew is
really important and such a significant step.”
Buying when ripe
Unlike fruits such as bananas, pears and
avocados, figs do not ripen after being picked.
“You’ve got to make sure that the fig is ripe
when you buy it,” says Azzi.
If you’ve eaten a fig freshly picked off
a tree, you’ll be able to experience the
heightened taste you’re unlikely to get from
supermarkets. “You’re getting it right at its
peak when it should be picked and eaten,
when the sugar levels in the fruit develop
to the greatest capacity,” says Azzi. “You’re
getting a much more developed piece of fruit
because it has had a chance to stay on the
tree and develop a flavour.”
According to Wauchope, “It’s critical to
actually pick figs when they’re ripe and eat
them really quickly, but the commercial space
doesn’t really allow for that.” He points out that
the demands of the commercial market mean
having to pick the fruit while it is still green.
If you’re unsure what to look for in a ripe
fig, Wauchope says there’s a simple way
to tell if a fig is ripe (that doesn’t involve
squashing it). “You don’t have to look at the
colour; all you have to do is feel the fruit up
by the stem where the fruit was actually
connected to the tree,” he says. “If you press
it up by the stem and it is soft, that means it
has actually ripened all the way through.”
You can also tell if a fig is not so fresh by
smelling it. If it has a sour smell to it, that
means fermentation has started so give it
a miss.
“If you press it up by the
stem and [the fig] is soft, that
means it has actually ripened
all the way through.”
Storing your figs
If you’ve ever tried to transport fresh figs
back from the market, you’ll know the dismay
of finding that the squashed fruit didn’t make
the journey home. However, this is a sign of
a good fig, says Azzi. Handle this delicate
fruit carefully as they are easily damaged and
bruised (or completely smashed).
In the past, Willabrand Figs sold its
figs into restaurants and independent
supermarkets, however it faced the challenge
of safely transporting its produce. “Because
the fruit is so perishable and bruises easily,
it’s incredibly difficult to transport,” says
Wauchope. “When you pick it you take such
care in packing it, essentially nurturing every
single piece of fruit so it doesn’t get bruised,
but then it bumps along the road to its
destination. It can do some damage which is
incredibly frustrating,” he says.
To get them home in one piece, you can
wrap each fig in paper towel and place it in a
container or use an egg carton to keep them
separate. Once home, store your figs in the
coldest part of your fridge, preferably in a
plastic bag. Figs produce ethylene gas (as
do bananas, peaches and melons, to name a
few) so store them away from other fruit and
veggies so they don’t ruin your other produce.
Samantha Allemann is a Melbourne-based
freelance writer and editor. Having been the sub-
editor of a permaculture magazine for several
years, Sam enjoys chatting to the farmers,
artisans and makers who are integral to our food
system. W: samantha-allemann.com
EatWell | 33
 RECIPES
low GI snacks

Cashew Queso

Low GI snacks
On a busy day you can’t always find time to eat a filling breakfast or a healthy lunch and you will find
yourself snacking. The challenge is not to indulge in sugary snacks that will cause spikes in insulin and
energy, only to be followed by drops in blood sugar. What you do want are snacks that are nutritious and have
a low-glycaemic index that will give you slow-burning sustained energy. For some tasty low-GI snack ideas
try our: cashew queso; gluten-free almond vanilla pear cake; spicy chickpeas; egg and cottage cheese roll-ups;
zucchini baba ganoush; minted pea dip with star crackers; and spiced nuts.

Cashew Queso Peanut Butter Fudge

Recipe / Georgia Harding
This delicious, cheesy vegan dip is a quick and easy low
GI snack. It’s delicious served with a rainbow of vegetable
crudités or corn tortillas.
Makes: 1 cup
Recipe / Georgia Harding
This is a really quick-and-easy-to-make, low GI sweet treat. If you’re not able to
eat peanuts, you can easily sub it with another nut or even a seed butter.
Makes: 20 pieces

½ cup peanut butter ¼ cup sweetener (rice malt,

1 cup raw cashew nuts 1 chipotle chilli in ¼ cup coconut butter, softened honey or maple syrup)
¾ cup boiling water adobo sauce ¼ cup coconut oil, melted Pinch sea salt
2 tbsp nutritional yeast ½ tsp sea salt 2 tbsp raw cacao
Photography: Goergia Harding

1 small clove garlic ½ tsp ground cumin ¼ cup peanuts (optional)

Place all ingredients together in a high-speed blender.
Process until smooth and creamy, approximately 1 min.
If you find it’s too thick, add more water. If it’s not quite thick
enough, add more cashew nuts.
Tip: If you prefer a spice-free Queso, replace the chipotle
chilli with a teaspoon of smoked paprika.
Place the peanut butter, coconut butter, coconut oil, sweetener, sea salt and
cacao into a food processor and mix on a low speed to just combine.
Line a slice tin with non-stick baking paper. Press the ingredients into the tin
with a large wet or silicone spoon. Press the peanuts into the slice and chill in the
fridge for a couple of hours.
Slice with a large, sharp knife and store in the freezer.

34 | EatWell
Peanut Butter
Fudge

EatWell | 35
 RECIPES
low GI snacks

Spicy Chickpeas
Recipe / Lisa Guy
Chickpeas are a fabulous source of fibre and protein to help support
digestive health, reduce cholesterol levels, and provide amino acids to
repair and regenerate the body. Chickpeas also supply plenty of B vitamins
and iron, which are important for energy production and to transport
oxygen around the body. Delicious eaten as a healthy snack, as an
appetiser with olives, dips, or to add some extra crunch to your next salad.
Serves: 8

2 × 400g cans of chickpeas, ¼ tsp cayenne

drained & rinsed ¼ tsp cinnamon
1 tbsp cold-pressed ¼ tsp ground ginger
extra-virgin olive oil ¼ tsp garlic powder
½ tsp cumin ¼ tsp sweet paprika
¼ tsp turmeric ¼ tsp sea salt

Preheat oven to 200°C and line a baking tray with baking paper.
Pat chickpeas well between two paper towels to dry.
Combine spices in a medium bowl.
Toss chickpeas in olive oil and then spread them out evenly on
a baking tray.
Bake for 40 mins, tossing every 15 mins, until they’re dry and
golden brown.
Toss chickpeas in spices and then serve.

Delicious eaten as a healthy snack, as an

appetiser with olives, dips, or to add some extra
crunch to your next salad.
Quick Vegetable
Fritters Spicy Chickpeas

Quick Vegetable Fritters

Recipe / Georgia Harding
These easy-to-make basic fritters are a fabulous low GI and gluten-
free plant-powered snack. I love serving them with natural yoghurt but
you could add any dip or condiments you like.
Serves: 4

2 cups grated zucchini ⅓ cup tapioca flour

2 cups grated carrot
¼ cup grated parmesan
cheese or nutritional yeast
1 cob sweet corn,
kernels removed
6 spring onions, sliced
3 cloves garlic, minced
2 free-range or organic eggs
⅓ cup almond meal
Sea salt & freshly ground
black pepper, to taste
3 tbsp olive oil
4 tbsp full-fat natural or
unsweetened Greek yoghurt or
coconut yoghurt, to serve

Place the zucchini and carrot into a clean tea towel and wring to
remove the moisture.
In a mixing bowl combine the zucchini, carrot, cheese, corn kernels,
Photography: Georgia Harding, Lisa Guy

the white part of the spring onion, garlic, eggs, tapioca, almond meal,
salt and pepper.
In a large fry pan, heat the olive oil over a moderately high heat.
Place a heaped tablespoon of batter into the pan and flatten
slightly, cook until the edges look crisp and then carefully flip to
cook the other side.
Serve with a tablespoon of natural yoghurt (unless dairy-free) and
slices of the green part of the spring onion.
I love these with a drizzle of sweet chilli or tabasco sauce too.
Tip: To make these nut-free, replace the almond meal with the flour
of your choice.

36 | EatWell
Shine from the inside out.

Organic Merchant’s Shine Dust

is made from raw Peruvian
cacao and mixed with roasted
dandelion and chicory to provide
a vitamin rich boost to your
morning smoothie or granola
bowl to support radiance and
a clear complexion.

100% ACO certified organic, gluten, dairy,

sugar free and vegan friendly.

www.organicmerchant.com.au
Sustainably produced and packaged.
 RECIPES
low GI snacks

High-Protein Egg & Cottage Cheese Roll-Ups

Recipe / Jacqueline Alwill
A roll-up with a difference! Notably the absence of fruit as per the
norm … delicious but not low GI like these high-protein egg and cottage
cheese roll-ups of course. Cottage cheese is a bit of an unsung hero in
the snack world, but it truly is an MVP and a must to keep in your fridge.
Add it to sliced apple to lower glycaemic load of the fruit, or pop it into
an omelette with herbs, slice and store for a wonderful low GI snack
waiting for you in the fridge.
Serves: 4–6 as a snack

1 tsp extra-virgin olive oil 1 spring onion, white part

3 free-range eggs only, finely chopped
200g cottage cheese 2 tbsp finely chopped fresh dill

Heat a frying pan over medium heat and add oil to coat.
Whisk eggs in bowl, add to pan and cook as an omelette for 3 mins
each side.
Remove from pan and allow to cool. Spread cottage cheese over the
entire omelette, top with spring onion and fresh dill and roll.
Slice into 4–6 pieces and store in the fridge.
Consume within 3–4 days.

Cottage cheese is a bit of an unsung hero in

the snack world, but it truly is an MVP and a
must to keep in your fridge.

High-Protein Egg
& Cottage Cheese
Roll-Ups

Herb & Feta

Hummus

Herb & Feta Hummus

Recipe / Lisa Guy
Hummus is loaded with dietary fibre and protein to help curb sugar
cravings and stabilise blood sugar levels. This wholesome low GI
snack also contains plenty of energy-boosting B vitamins and iron. The
addition of feta adds calcium and vitamin D for strong healthy bones.
Serves: 8

3 cups cooked chickpeas Pinch cayenne

or 2 × 400g cans
2 tbsp tahini
120g feta, crumbled
1 clove garlic, minced
Juice ½ lemon
¼ cup cold-pressed
extra-virgin olive oil
Pinch sea salt & pepper
Handful herbs (mint, basil,
dill or parsley)
Topping options: drizzle olive oil,
dukkha, crushed nuts or seeds,
chilli flakes or micro herbs
To serve: crusty bread,
pitta chips, crackers or
vegetable sticks
Photography: Lisa Guy, Jacqueline Alwill

Process all ingredients in a food processor, except herbs and

toppings, until smooth and creamy. Add herbs and process again
until mixed through.
Spoon hummus into a serving dish and drizzle with some olive oil
and desired toppings.
Serve with toasted crusty breads, pita chips, wholegrain crackers
and vegetable sticks.

38 | EatWell
 Gluten-free Almond
Vanilla Pear Cake

Gluten-free Almond Vanilla Pear Cake

Recipe / Lisa Guy
When you bake with almond flour it adds plenty of
protein to your baked goods, which helps balance
out any sugars for a lower GI treat. Pears are
a low GI fruit and are packed with dietary fibre
to help promote a healthy digestive tract with
bowel regularity. These gorgeous pear cakes are
delicious on their own or served with homemade
custard, coconut ice cream or vanilla yoghurt.
Serves: 4–6

1¼ cups almond flour ¼ cup raw honey or

2 tbsp coconut flour maple syrup
+ extra for dusting 2 tsp vanilla extract or
1 tsp cinnamon vanilla bean paste
¾ tsp baking soda ½ cup grated pear
¼ tsp sea salt 1 large pear, sliced
3 organic eggs To serve: homemade
¼ cup cold-pressed custard, coconut
coconut or olive oil ice cream or vanilla
yoghurt (optional)

Preheat oven to 180°C, grease 4 individual tart

tins and line with rounds of baking paper.
In a large bowl, mix almond and coconut flour,
cinnamon, baking soda and salt.
In a smaller bowl whisk eggs, oil, honey and
vanilla extract.
Pour wet ingredients into dry and gently combine.
Fold through grated pear.
Spoon mixture evenly into tart tins and top with
sliced pear.
Bake for 20–25 mins or until golden brown.
Allow to cool before removing from the tins.
Dust with coconut flour as a healthy alternative
to icing sugar.

EatWell | 39
 RECIPES
low GI snacks

Crispy Chick Minted Pea Dip with Star Crackers

Nuts & Seeds Recipe / Lee Holmes
This is the perfect dip and cracker combo to have on hand.
Indulge in these bite-sized, crunchy crackers and nourishing dip to
meet all your nibbling needs.
Makes: 3 cups dip & 22 crackers

Crackers Dip
Cold-pressed extra-virgin 3 cups fresh or frozen
olive oil, for greasing cooked green peas
2 cups almond meal Juice 1 small lemon
1 organic egg Zest 1 lemon
2 tbsp nutritional yeast flakes 2 cloves garlic
1 tbsp low-fat coconut milk ¼ cup packed mint leaves
½ tsp sea salt + extra, for 2 tbsp cold-pressed extra-
sprinkling virgin olive oil
2 tbsp tahini
¼ tsp sea salt & freshly ground
black pepper, to taste

Preheat the oven to 170°C and grease a baking tray with olive oil.
Place all the cracker ingredients in a food processor and blend until
a smooth dough forms.
Place the dough on a sheet of baking paper and use a rolling pin to
roll out into a 30cm x 20cm rectangle, about 3mm thick.
Using a dough cutter, cut the dough into stars and transfer them to
the baking tray.
Sprinkle with a little salt and bake for 12–15 mins, or until crisp,
turning after 6 mins.
Transfer the tray to a wire rack for the crackers to cool down and
crisp up.
The crackers will keep in an airtight container for up to 1 week, or
longer if you keep them in the fridge.
To make the dip, place all the ingredients in a food processor and
blend on high.
Transfer to a bowl and serve garnished with a mint leaf.
Store in an airtight container in the fridge for up to 3–4 days.

Minted Pea
Dip with Star
Crackers

Crispy Chick Nuts & Seeds

Recipe / Jacqueline Alwill
Keep a jar full of these nutritious, spiced chickpeas with crunch
factor on hand for when you need a deliciously satisfying yet
energising snack. The combination of both chickpeas and nuts in
this recipe delivers protein to the body to help keep your appetite at
bay and energy levels up.
Serves: 4–6 as snack
Photography: Jacqueline Alwill, Lee Holmes

1 cup cooked chickpeas ½ tsp cinnamon

½ cup sunflower seeds ½ tsp cumin
½ cup walnuts ½ tsp ground turmeric
2 tbsp extra-virgin olive oil Pinch sea salt
½ tbsp maple syrup (optional)

Preheat oven to 200°C and line a baking tray with greaseproof paper.
In a bowl, combine chickpeas, seeds and walnuts, then drizzle with
extra-virgin olive and maple, sprinkle with spices and salt and toss to coat.
Spread evenly over the tray and cook in oven for 20 mins.
Cool on tray and enjoy a handful as a healthy snack.
Store the remainder in an airtight container up to 1 week.

40 | EatWell
 Zucchini Baba
Ganoush

Zucchini Baba Ganoush

Recipe / Jacqueline Alwill
With good-quality dips on hand in the fridge
you’re guaranteed nourishing, delicious and
energising snacks without the highs and lows
that come with sugary food. Make a batch
of this scrumptious variation on the original
eggplant baba ganoush and enjoy with veggie
sticks or seed snaps as a low GI snack or as
part of a wholesome meal.
Serves: 6–8 as a snack

3 medium zucchinis Pinch sea salt

4 large cloves garlic 2 tsp tahini
1 tbsp extra-virgin ½ tsp lemon zest
olive oil 1 tbsp lemon juice With good-quality dips on hand
Preheat oven to 180°C and line a large baking in the fridge you’re guaranteed
tray with greaseproof paper. nourishing, delicious and energising
Cut zucchinis in half lengthways, arrange snacks without the highs and lows
zucchini and garlic cloves (skin on) on a
roasting tray with 1 tbsp olive oil, roast for 1 hr. that come with sugary food.
Remove from oven and blend with the rest of
the ingredients for 2 mins in a food processor.
Store in fridge up to 1 week.

EatWell | 41
 RECIPES
low GI snacks

Spiced Nuts Spiced Nuts

Recipe / Lee Holmes
Move over chestnuts roasting on an open fire! Hot and spicy, with a hint of
sweetness, these Christmassy-tasting nuts will hit the spot. Keep a stash on
hand, pack them into bags and give them to your friends as homemade gifts. Store
in jam jars and scatter on salads or cereals too. You don’t need to have a large
amount as they are very filling. Coconut sugar is lower GI than regular sugar.
Makes: 4 cups

100g coconut sugar ½ tsp cayenne pepper

2 tsp sea salt 1 organic egg white,
2 tsp cinnamon whisked until frothy
1½ tsp chilli powder 4 cups mixed nuts (see note)
½ tsp allspice

Preheat the oven to 150°C and line a
baking tray with baking paper.
Whisk the coconut sugar, salt, spices
and egg white together in a small bowl.
Add the nuts and stir until they are
coated in the egg mixture.
Transfer the nuts to the baking tray and
bake for 40 mins, turning after 20 mins.
Turn off the oven and let the nuts cool
in the oven for another 20 mins.
These will keep for 4 weeks in an
airtight container.
Note: A good combination is almonds,
walnuts, Brazil nuts, hazelnuts,
cashews and pistachios.

Photography: Lee Holmes

42 | EatWell
Spinach Ice
Cream

Spinach Ice Cream

Recipe / Lee Holmes
You may think that spinach and ice cream are a pair of
ingredients most likely to end up on the cutting-room floor, but
believe me, they make a lovely refreshing partnership. I’ve used
bananas as the key ingredient in this creamy concoction. If you
have overripe bananas, peel them and store them in the freezer
so you can create ice cream whenever the mood strikes you.
Please note, you do not need an ice cream maker for this recipe.
Serves: 2–3

2 peeled & frozen bananas 60mL additive-free

3 drops additive- & alcohol- coconut milk
free peppermint extract 2 tbsp honey or maple syrup
½ cup frozen spinach or sweetener of your
choice (optional)

Place all the ingredients in a food processor and blend until smooth.
Pour into a freezer-proof tray and freeze for 1 hour or until set.
For a creamier ice cream, increase the quantity of coconut milk.

EatWell | 43
 RECIPES MADE WITH
vetta rural aid products

Creamy Mushroom
Fettuccine

Vetta Rural Aid

Creamy Mushroom Fettuccine
Recipe / Vetta Rural Aid
Serves: 4

350g Vetta Rural Aid Fettuccine ½ tsp dried oregano

2 tbsp unsalted butter
3 cloves garlic, minced
500g mushrooms, thinly sliced
300mL cup full-fat cream
½ tsp dried thyme
Salt & freshly ground black
pepper, to taste
100g parmesan
Fresh parsley, to serve

Cook pasta according to packet instructions. Drain, keeping a mug full

Made from 100 per cent responsibly sourced wheat and
proudly Australian owned and made, the Vetta Rural Aid
range donates 10c per pack to Rural Aid to fund much-
needed rural community initiatives. Available in 500g
and 750g in Woolworths supermarkets nationally.
For more information visit vettapasta.com.au
of the pasta water, and set aside.
Melt butter in a large pan over medium heat, add garlic and
mushrooms. Cook, stirring occasionally, until tender and browned,
about 5–6 mins.
Stir in cream, thyme and oregano and season with salt and pepper,
to taste.
Bring to a boil, reduce heat and simmer until slightly reduced and
thickened, about 5–6 mins.
Stir in pasta and parmesan. Adding a little cooked pasta water if
sticking to the pan.
Garnish with parsley and serve immediately.

44 | EatWell
 Penne with Anchovies,
Broccolini & Almonds

Penne with Anchovies, Broccolini

& Almonds
Recipe / Vetta Rural Aid
Serves: 4

375g Vetta Rural 150g anchovies (jar

Aid Penne or fresh)
110g shaved almonds 700g passata
Olive oil, chilli- Salt & cracked
infused (optional) pepper, to taste
3 cloves garlic, 1 bunch parsley, to
crushed garnish
2 bunches broccolini Parmesan, to serve
Red onion, thinly 1 lemon, to serve
sliced

Cook pasta according to packet instructions.

Drain and put aside.
Add almonds to a dry pan over medium
heat and toast for 2 mins, making sure not to
burn them. Set aside.
Add oil, garlic, broccolini and onion to
a pan over medium heat and cook until
slightly wilted.
Add anchovies, stir through and cook
for 3 mins.
Add passata, season, stir through and
simmer for 10 mins.
Add the sauce and parsley (leaving some
for garnish) to cooked pasta. Stir through
until evenly spread.
Serve with toasted almonds, cracked
pepper, parmesan, squeeze of lemon
and parsley.

Mediterranean Mediterranean Pasta Salad

Pasta Salad Recipe / Vetta Rural Aid
Serves: 4

2 cloves garlic, 200g Kalamata olives

crushed 100g fresh rocket
100mL olive oil 50mL balsamic
375g Vetta Rural vinegar, to serve
Aid Spirals Salt & cracked pepper,
1 tin red kidney beans to serve
200g cherry tomatoes 100g walnuts, roughly
3 sticks cucumber crushed, to serve
1 stick celery 100g feta, to serve
1 yellow capsicum

Crush garlic and place into a small bowl of

olive oil to infuse and set aside.
Cook pasta according to packet instructions.
Strain and let stand to cool.
Meanwhile drain the red kidney beans,
slice cherry tomatoes in halves, cucumber
into 2cm cubes, dice celery and thinly slice
the capsicum.
Place all ingredients in a large serving
bowl, add warm pasta, pour in infused
garlic oil, balsamic vinegar, season and stir
through until consistent.
Serve with walnuts and feta.

EatWell | 45
 RECIPES MADE WITH
that’s amore products
Made using only the best-quality farm-fresh
milk sourced in Victoria, That’s Amore Cheese
produces award-winning Italian-style cheeses
that are proudly free of preservatives and
artificial colours.
Fior di Latte is our gourmet fresh mozzarella,
perfect for a caprese salad, enjoyed on crusty
bread or melted in your next baked dish.
Available in 250g, 500g and 1kg portions.
For more information visit thatsamore.com.au
46 | EatWell
Burrata Salad
with Nectarines &
Tomatoes
That's Amore
Burrata Salad with Nectarines & Tomatoes
Recipe / That’s Amore Cheese
Serves: 2
1 That’s Amore Burrata 2 tsp balsamic vinegar
3 large nectarines Salt & pepper, to taste
1 handful heirloom tomatoes 6 basil leaves
Extra-virgin olive oil
Remove Burrata cheese from the fridge olive oil, 2 tsp of balsamic vinegar and
half an hour before serving and gently salt and pepper, to taste.
drain the water. Mix well and put the nectarines and
Cut nectarines and tomatoes into halves tomatoes on a plate, add basil leaves and
and place in a bowl, dress with 1 tbsp of finish with Burrata on top.
 Farfalle with Zucchini & Stracciatella
Recipe / That’s Amore Cheese
Serves: 4

2 zucchinis Salt & pepper, to taste

2 garlic cloves, peeled 1 tbsp lemon juice
& chopped Extra-virgin olive oil
1 cup fresh basil leaves 400g farfalle pasta
2 tbsp pine nuts 100g Stracciatella cheese

Grate the zucchinis and squeeze out as much water

as possible.
Add the zucchini, garlic, basil and pine nuts to the
food processor.
Puree until finely minced. Add salt, pepper, lemon
juice and 2 tbsp of olive oil. Puree until smooth and
creamy. If too thick, add additional olive oil or a little
water until thinned out, and set aside (this will be your
zucchini pesto).
Bring salted water to the boil. Add pasta and cook as
per instructions on packet.
Once the pasta is cooked, strain and add it into the
large bowl with zucchini pesto. Give the pasta a good toss
Farfalle with Zucchini &
until pesto is evenly spread throughout the pasta. Plate
Stracciatella
up and finish with a tablespoon of Stracciatella cheese.

Supplì al Telefono Supplì al Telefono

Recipe / That’s Amore Cheese
Makes: 12

1 clove garlic, crushed 2tbsp That’s Amore Grated Parmesan

Extra-virgin olive oil
250g passata sauce
Salt & pepper, to taste
700mL vegetable stock
200g risotto rice
2 eggs
100g breadcrumbs
125g That’s Amore Fior di Latte
Canola or olive oil, to deep fry

In a saucepan sauté garlic in olive Slice a That’s Amore Fior di Latte

oil until soft. Add the passata, salt
to taste, and leave it to simmer for
15 mins. In the meantime, bring
vegetable stock to a boil in a
separate saucepan.
When the sauce is ready, add the
rice and cook until it has absorbed
most of the passata. Then add a
couple of splashes of stock and again
wait for the rice to absorb the liquid.
Repeat the process, adding a small
amount at a time, until the rice is
almost ready but a little undercooked.
Remove from the heat.
Season to taste, stir in parmesan
and spread over a tray to cool and set.
Then make the supplì. Once your
rice has cooled off, grab two bowls,
prepare a bowl of whisked eggs and
a bowl of breadcrumbs.
into 12 even strips of mozzarella. These
strips will be the cheese used in the
centre of your supplì.
Divide the rice into 12 even portions as
well. Grab each portion of rice and press
it into your hand so that you get a nice
concave bowl shape in your hand. Add
mozzarella in the middle and fold the
rice around so you have a neat cylinder.
Repeat for remaining portions of rice.
Now one by one dip the supplì in the
egg followed by the breadcrumbs, roll
it around a little to make sure you get
even breadcrumbs all around it.
You can now start the frying process.
Fill a deep pan with canola or olive oil
and bring it to 180°C. Add in two supplì
at a time and deep fry until golden.
Serve hot to ensure a nice oozy
cheesy centre, enjoy!

EatWell | 47
IN CONVERSATION WITH …
James Viles
In conversation with …
James Viles
ames Viles is a dynamic young
J Australian chef and restaurateur
known for his commitment to using
seasonal, ethical produce to create
honest dishes rooted in the Australian
landscape. His hyperlocal menus built on
fruits from the surrounding land have won
him recognition both near and far. Viles
has long championed the link between
nature and food, creating dishes that not
only respect the land itself, but educate his
guests on the provenance and importance of
food as a part of the natural world. It is this
strong sense of place on Viles’ plates that
makes the young chef such a marvel.
Tell us about your journey into the food
world. Where did it begin and how?
I started my career as a young chef at Aman
Resorts and Orient Express Hotels. I then
returned to the Southern Highlands, where
I grew up, to work at The Schoolhouse. I
spent a lot of time working at acclaimed
restaurants throughout the Middle East and
Europe, working alongside Michelin-starred
chefs including Hans Haas of Tantris in
Munich and Alain Ducasse at Spoon in Hong
Kong. Returning to Australia and prior to
joining Emirates One&Only Wolgan Valley
as executive chef this year, I opened Biota
Dining in Bowral, which was named Regional
Restaurant of the Year in 2014 and 2015 and
held its two chef hat status for eight years.
48 | EatWell
You recently took on the role of executive
chef at Emirates One&Only Wolgan Valley.
What was it like creating a new menu and do
you have a favourite dish?
I’m overjoyed to be doing what I love, which is
creating beautiful, authentic, Australian food
and exciting dining experiences for guests in
one of the most beautiful places on Earth. It’s
been such an exciting opportunity to develop
and plan the menus from literally the ground
up based on produce grown in the kitchen
garden at Emirates One&Only Wolgan Valley.
We want our menus to educate guests on the
provenance of the food they are consuming.
My favourite dish would have to be the
wagyu hanger steak, which is sourced from
Cape Grim in Tasmania.
Tell us about your relationship with
sustainable eating.
The resort’s passion for sustainability is
something that I share, and as chefs, it is
our responsibility to respect both the plant
and animal life and the land itself, and to
tread lightly on its surface as we strive to
create everlasting culinary memories for
our guests. My connection to the land is
fundamental to my cooking and overall food
philosophy. I grew up in country New South
Wales and some of my earliest memories
are of watering and planting in the garden
with my mother, who was a horticulturalist.
I love to explore and discover the landscape
and bring this to life through my cooking.
Is there a particular style of food or eating
you enjoy bringing to Australia?
Food needs to come across in a natural
manner; food should not be manipulated,
but appreciated for its natural form. The
vision for the future is to see more kitchens
following a self-sufficient and off-grid
approach. We should be using the sun to
power our kitchens and coals to cook our
ingredients. The goal is to power a kitchen What are you enjoying eating at the moment? undertake a holistic approach. The ‘fast
that feeds us all with no power consumption. Late-night ramen and caffeine. food’ phenomenon has gripped the younger
generations, but they need to focus on slow
In your opinion, what makes the perfect How do you think our food choices impact food and understand the footprint they leave.
dining experience? society more broadly?
I think the perfect dining experience is when Food choices affect the young people of Do you think food can play a role in shaping
dishes are beautiful and authentic, and a true our society most significantly. The young a better future for the world?
reflection of the surroundings in which you professionals who are busy and time- Without food there is no world. Without biota
dine. It’s what I want to try to replicate at the poor need to slow down and take time to — meaning the balance of plant and animal
resort by foraging, gathering and developing make important decisions about food and life — there is no world.
relationships with the farmers, vintners and
growers of this diverse Greater Blue Mountains
region. We head out on property a few times
a week to forage and do some big picks,
and the sheer amount of native ingredients
surrounding us means we can incorporate all
of these into our dishes to offer a truly unique
culinary experience for all of our guests.

What is something that has inspired

you lately?
Our dishes at Emirates One&Only Wolgan
Valley are inspired by Mother Nature’s
bounty on our doorstep, and are crafted with
honesty, purity and a true sense of place, and
reflect the seasons of this beautiful valley.

Are there any food trends that you’re

bringing into your cooking?
I don’t believe in trends; they have an expiry
date. I believe in doing something with an
honest approach and setting a foot forward by
acting from the heart and a place of passion
rather than indulging in the next trend.

EatWell | 49
 RECIPES
protein-packed breakfasts

Cheesy
Vegetable Slice

Protein-packed
breakfasts
Breakfast is undeniably the most important meal of your day. A high-protein breakfast has been shown to improve
muscle health and increase muscle mass. Lots of protein at breakfast also helps with weight loss because it raises
levels of hormones that tell your brain (and body) that you are full, leading to less snacking throughout the day. The
key is getting good-quality protein that doesn’t come with lots of unhealthy fat, and you can do that with our delicious
protein-packed breakfast ideas including: cheesy vegetable slice; savoury mince bowl; TLT (tempeh, lettuce and
tomato) sandwich; cacao protein smoothie; a breakfast board; supercharged scrambled eggs; and Bircher muesli.

Cheesy Vegetable Slice Breakfast Salsa

Recipe / Georgia Harding
This cheesy vegetable slice is super quick and easy to make and is great
for breakfast, whether cooked first thing in the morning or prepared
earlier and served cold. Best of all it’s super versatile so have a play with
ingredients to vary it to suit your tastes and dietary requirements.
Serves: 4
Recipe / Georgia Harding
My perfect breakfast always includes protein, good fats and carbohydrates in the
form of vegetables and nuts. This kind of meal sets me up for a productive and
energy-filled day. This recipe can also be prepared the night before (and dressed
to serve) for a super-fast, easy brekkie.
Serves: 4

1 tbsp olive oil
8 free-range or organic
eggs, beaten
1 tbsp Dijon mustard
120mL milk of choice
4 tbsp tapioca flour or
arrowroot flour
Sea salt & freshly ground
black pepper, to taste
100g cheddar cheese, grated
1 small red onion, very
finely diced
1 clove garlic, crushed
1 red capsicum, diced
1 corn cob, kernels removed
Salsa
8 free-range or organic eggs,
hard-boiled
2 red capsicums, diced
1 bunch spring onions, white
part only, finely sliced
4 cups leafy greens e.g. kale,
watercress, lettuce, spinach
or rocket
2 avocados, diced
8 cherry tomatoes, halved
110g toasted or raw nuts or seeds
Sea salt & freshly ground black
pepper, to taste
Dressing
60mL extra-virgin olive oil
3 tbsp red-wine vinegar
Photography: Georgia Harding

Preheat the oven to 180°C (fan-forced) and grease a casserole dish 1 bunch soft herbs e.g. basil, 1 tsp Dijon mustard (ensure it’s DF)
with the oil. coriander or parsley, ¼ tsp sea salt
In a jug or blender mix the eggs, mustard, milk, flour and seasoning. leaves chopped
Mix in the cheese and vegetables and pour into the greased dish.
Bake for 20–30 mins or until the middle puffs and is firm to touch. Peel and quarter the eggs.
Slice and serve. Divide all of the ingredients between four bowls.
Combine the dressing ingredients together by shaking in a jar.
Drizzle over dressing just before eating and toss well.

50 | EatWell
Breakfast Salsa

EatWell | 51
 RECIPES
protein-packed breakfasts

Savoury Mince Savoury Mince Bowl

Bowl
Recipe / Georgia Harding
This is a fantastic high-protein breakfast that combines tasty mince with the
nourishment of eggs and vegetables to start your day right. Rise and shine!
Serves: 4

1 tbsp olive oil 2 tbsp coconut sugar or rapadura

500g beef mince ¼ cup peas, fresh or frozen
2 cloves garlic, finely ½ bunch coriander, chopped
grated or crushed 1 tbsp ghee or olive oil
5cm-piece ginger, finely 4 eggs
grated or crushed ½ lettuce, leaves stripped
2 tbsp tamari 4 tbsp kimchi or sauerkraut

Place a pan or wok over a
medium high heat.
Add the olive oil, beef, garlic and
ginger. Stir-fry until the beef is cooked
and there’s no liquid in the pan.
Then turn the heat up high, add the
tamari and sugar and stir for 2–3 mins
until the sugar caramelises.
For the last min add the peas. Turn
off the heat and add the coriander.
Add the ghee or olive oil to a frying
pan on medium heat and cook the 4 eggs
to your liking (sunny side up or flipped).
Arrange the lettuce between 4
bowls, top with the mince, egg and a
tbsp of kimchi or sauerkraut.

Photography: Georgia Harding, Adam Guthrie

52 | EatWell
 Lentils are made up of over 25 per
cent protein, which makes them an
excellent meat alternative.

Lentil Savoury Mince

Recipe / Adam Guthrie
Lentils are made up of over 25 per cent protein, which
makes them an excellent meat alternative. They are also an
excellent source of iron and potassium. This lentil mince
can be used in an abundance of ways and is a yummy
simple way to keep your body healthy and nourished.
Serves: 4

1 onion, finely diced 1 rosemary sprig, leaves

4 garlic cloves, removed & chopped
minced or sliced 1 cup microgreens 
100g carrot, finely Salt & pepper, to taste
diced or grated
100g celery, diced Cashew Sour Cream
2 tomatoes, diced 250g raw cashews
4 cups cooked ¾ cup lemon juice
brown lentils ½ tsp salt
2 cup peas 2 cups water
2 tbsp vegan
Worcestershire sauce To Serve
1 tbsp vegan “beef” 8 slices wholemeal
stock powder sourdough, toasted
1 tbsp Dijon or 4 tbsp cashew
wholegrain mustard sour cream

Heat a frying pan over a medium to high heat. 

Add the onion, garlic, carrot and celery and dry
sauté (no oil) for a few mins. Add a splash of water to
deglaze the pan, then stir.
Add the tomatoes, lentils, peas, Worcestershire
sauce, beef stock powder, mustard, rosemary
leaves and stir. Add a splash of water and let it cook
for a further min. Have a taste and add a bit more
Worcestershire sauce or salt and pepper to taste.
For the cashew sour cream, place the cashews,
lemon, water and salt in a blender. Then puree
to smooth cream.
Place the savoury mince on top of the toasted
sourdough, top with cashew sour cream and Lentil Savoury
microgreens. Mince

EatWell | 53
 RECIPES
protein-packed breakfasts

TLT (Tempeh Lettuce

Tomato) Sandwich Baked Tempeh, Peanut Sauce & Sautéed
Mushrooms, Broccoli & Spinach
Recipe / Adam Guthrie
Tempeh is a traditional Indonesian fermented food made from soybeans and is a
popular meat replacement, boasting an impressive nutrient profile. It is high in
protein, vitamins and minerals, but low in sodium and carbohydrates. In this dish
it is combined with its ultimate ally, peanut sauce with flavourful mushrooms and
Once you try tempeh, healthy greens. You will love it.
you won’t go back. Enjoy Serves: 4
the health benefits of a
cleaner, more nutritious Peanut Sauce 1½ tbsp vegan fish sauce
way of eating! 1 garlic clove 1½ tbsp tamari
2 red bird’s-eye chilli, deseeded 1 tbsp tamarind puree
2 tbsp fresh coriander roots 3 tbsp fresh lime juice
& stems, chopped
¾ cup red shallot or onion, Tempeh & Vegetables
roughly chopped 400g tempeh, thinly sliced
3 cups water 16 button mushrooms, sliced
10 fresh Medjool dates, pitted 1 broccoli head, cut into small florets
200g roasted unsalted peanuts 8 cups baby spinach leaves
½ kaffir lime leaf Salt & pepper, to taste

Heat an oven to 200°C and line a baking tray with non-stick baking paper.
For the peanut sauce, place the garlic, chili, coriander root, onion, water
and Medjool dates in a high-speed blender.
Pour into a frying pan and bring to the boil, then simmer for 3 mins. Add the
roasted peanuts and stir.
Remove from the heat, place all ingredients in a high-speed blender and
blend to a smooth paste. The consistency should be creamy (add more water
if needed). Store in the fridge for up to 4–5 days or freeze.
Place the tempeh slices onto the lined baking tray, place in the oven and
cook for about 20 mins until golden brown on both sides.
While the tempeh is baking, heat a frying pan and dry sauté (without oil) the
mushrooms, broccoli and spinach, then season with salt and pepper to taste.
Place the cooked tempeh and vegetables on a plate and top with the
peanut sauce.

TLT (Tempeh Lettuce Tomato) Sandwich

Recipe / Adam Guthrie
This TLT is an awesome way to enjoy the flavours and textures
of the BLT but without the high-saturated fat of bacon. Once you
try tempeh, you won’t go back. Enjoy the health benefits of a
cleaner, more nutritious way of eating!
Serves: 4

Marinade 8 slices wholemeal

2 Medjool dates, pitted
¼ cup soy sauce or tamari
2 tbsp balsamic vinegar
1 drop liquid smoke
Sandwich
250g tempeh, thinly sliced
sourdough bread, toasted
4 large lettuce leaves
2 medium tomatoes, cut
into slices
4 tbsp vegan mayonnaise or
cashew sour cream
Salt & pepper, to taste

Heat an oven to 200°C.

Place the marinade ingredients into a blender and blend
until smooth. Pour the marinade over the tempeh until
completely covered.
Photography: Adam Guthrie

Place the tempeh strips and marinade onto a baking tray

lined with greaseproof paper, place in the oven and cook for
20 mins or until crisp.
Place a piece of toasted bread onto a serving plate and top
Baked Tempeh, Peanut Sauce
with a few pieces of lettuce, 3 or 4 strips of tempeh, some
& Sautéed Mushrooms,
tomato slices and mayonnaise, and season to taste. Top with
Broccoli & Spinach
another slice of toasted bread, cut in half and serve.

54 | EatWell
Available in the health food aisle of Coles supermarkets nationally.
AUSTRALIAN MADE & OWNED
www.foodforhealth.com.au
 RECIPES
protein-packed breakfasts

Oats are rich in beta-glucan, a type of soluble fibre

that’s beneficial for reducing cholesterol levels and
lowering the risk of heart disease.
Bircher Muesli
Recipe / Lisa Guy
This hearty breakfast is a perfect way to start the day, loaded with heart-
healthy dietary fibre and important nutrients like B vitamins, vitamin E and
iron. Oats are rich in beta-glucan, a type of soluble fibre that’s beneficial
for reducing cholesterol levels and lowering the risk of heart disease.
Serves: 2

½ cup rolled oats Large handful mixed berries

½ tsp ground cinnamon
½ cup almond or coconut milk
2 heaped tbsp Greek yoghurt
(blueberries, raspberries,
strawberries)
1 small apple, shredded, skin on
Handful flaked almonds
1 passionfruit, halved

Soak oats, cinnamon and milk overnight.

Stir through yoghurt, berries, shredded apple and nuts.
Serve with ½ a passionfruit.

Bircher Muesli

Mango Breakfast
Smoothie

Mango Breakfast Smoothie

Recipe / Lisa Guy
This nourishing smoothie will start your day off on the right foot. It’s
packed with protein, healthy fats, vitamin C, beta-carotene and fibre,
along with protective antioxidants.
Makes: 1

1 cup almond or coconut milk 1 scoop vegan protein powder

¼ cup kefir or natural yoghurt
¼ cup gluten-free natural muesli
½ cup diced mango
1 small frozen banana
Small handful crushed nuts
(pistachio, almond, hazelnut,
walnut) for topping
Photography: Lisa Guy

Blend all ingredients in your food processor or blender.

Pour into a glass and top with crushed nuts and enjoy.
Tip: Freeze leftovers for a healthy ice block treat.

56 | EatWell
 Cacao Protein
Smoothie

Cacao Protein Smoothie

Recipe / Lisa Guy
This healthy smoothie is
This healthy smoothie is chock-full of quality vegan chock-full of quality vegan
protein to help balance your blood sugar levels and protein to help balance
keep you feeling satisfied until lunch. Bananas are a
brilliant way to boost the immune system and protect
your blood sugar levels and
the body from illness and disease as they’re high keep you feeling satisfied
in vitamin C. This important vitamin is also needed until lunch.
for collagen production in the skin, and it acts as
an antioxidant helping to fight free-radical damage
throughout the body.
Makes: 1

1 frozen ripe banana 1 cup almond milk

1 tbsp raw cacao powder 1 scoop hemp
2 Medjool dates, protein powder
remove pits 1 tbsp almond butter
½ tsp cinnamon

Blend all ingredients in your food processor or blender.

Pour into a glass and enjoy.
Tip: Keep over-ripe peeled bananas in the freezer to
use for smoothies. They make them extra creamy.

EatWell | 57
 RECIPES
Protein-packed breakfasts

High Protein
Bircher Bowls

Supercharged Scrambled Eggs

Recipe / Lee Holmes
These eggs have a couple of supercharged twists. I promise you’ll never do
boring scrambled eggs again after trying these made with my two secret
ingredients — nutmeg and lemon rind.
Serves: 3

6 eggs Pinch sea salt

1 tsp lemon rind Toast of choice
½ tsp ground nutmeg Basil, to serve
1 tsp Love Your Gut powder
Butter or olive oil

Whisk eggs in a bowl, ensuring you get enough height to make them
nice and fluffy.
Grate lemon rind into the eggs bowl, then add nutmeg and Love Your
Gut powder.
Heat butter or oil in a pan over low-medium heat and pour in eggs. Add a
pinch of sea salt. With a flat-edged wooden spoon, stir gently until cooked.
Tumble out of pan and serve on toast with fresh basil.

Supercharged
Scrambled Eggs

High Protein Bircher Bowls

Recipe / Lee Holmes
A delicious breakfast you can make the night before. Use muesli or
rolled oats, which is the standard Bircher base, and add grated apple or
pear if you prefer. There are other crafty switches you can make too: the
apple juice gives a light sweet flavour, but it can be swapped for coconut
milk or oat milk for a creamier and deeper complexity. Crunchiness
is a must, so topple on seeds and flaxseed meal, depending on your
preference. Just about any kind of nuts such as chopped hazelnuts or
walnuts will give you a bit of texture, crispiness and added protein too.
Serves: 2

1 apple (Granny Smith 1 scoop plant-based

works well), protein powder
cored & roughly grated  ½ cup natural yoghurt  
1½ cups muesli (I used Murray ½ cup blueberries
River Organics) or use 1 fresh nectarine, sliced
traditional oats Drizzle honey 
½ cup apple juice (100% Chopped nuts or
natural is best) flaxseeds (optional)
Photography: Lee Holmes

The night before or when you wake up, place apple, muesli or oats, I promise you’ll never do boring scrambled eggs
apple juice, protein powder and yoghurt in a bowl and stir to combine.
Cover and place in fridge overnight or for 10 mins in the morning.  again after trying these made with my two secret
When ready to eat, remove from fridge and place into bowls ingredients — nutmeg and lemon rind.
and top with berries, slices of nectarine, a drizzle of honey, nuts or
flaxseed and extra yoghurt.

58 | EatWell
 The Breakfast Board The Breakfast
Board
Recipe / Lee Holmes
Protein-rich eggs and quinoa with added green veggies are
the perfect energy booster for the hustle and bustle of a hectic
week. Give sugary, boxed breakfast cereals a miss and opt for
something incredibly dense in nutrients to keep you powered up.
Serves: 3

1 cup quinoa 1 avocado, peeled, stone

1 cup kale, chopped removed & cut into wedges
1 tbsp extra-virgin Juice ½ lemon
olive oil Sea salt & freshly ground
3 eggs black pepper
Serve with pesto, dairy-free
if required (optional)

Bring 2 cups of water to boil in a wide saucepan, add

quinoa and simmer covered for about 12 mins, or until
quinoa is cooked.
Steam kale over a saucepan of gently simmering water for
10 mins or until tender. Set aside.
Meanwhile, add olive oil into a frying pan over medium
heat and fry the eggs until done to your liking.
To serve, place quinoa, kale, avocado and fried eggs on a
board. Finish with a squeeze of lemon for extra zing.
Season to taste.

EatWell | 59
 RECIPES MADE WITH
the bare bird products
Chicken Breast,
Roast Peach &
Cannellini Bean Salad
The Bare Bird
Chicken Breast, Roast Peach & Cannellini Bean Salad
Recipe / Raymond Capaldi for The Bare Bird
Serves: 4
Peach Liqueur Marinade
80g brown sugar
80mL cherry vinegar
50mL peach liqueur
100mL Chinese molasses
60g ketchup
Wooden skewers
4 peaches, quartered
300g The Bare Bird Chicken
Breast Fillets, diced
The Bare Bird chicken products are 100 per cent Preheat oven to 170°C.
antibiotic-free, accredited free-range and raised on a To make the peach liqueur marinade,
plant-based diet containing no animal by-products,
boil sugar and vinegar until syrupy.
Add peach liqueur, molasses and
antibiotics, hormones or steroids. The Bare Bird
ketchup. Allow to cool.
creator, John Hazeldene, says his family has always Place peach at the end of the skewer,
been at the forefront of setting high standards then thread chicken and peach alternately,
in poultry. “We believe a move to producing food completing the skewer with peach.
without antibiotics is the right thing to do.” Place the skewers into the peach
For more information visit liqueur marinade and brush to coat.
thebarebird.com.au
Place in the pre-heated oven for 20
mins to caramelise.
Baste skewers with leftover mix half-
60 | EatWell
Cannellini Bean Salad
400g tin cannellini beans
5 tbsp lemon olive oil
1 bunch parsley
Salt & pepper, to taste
Fresh chilli (optional)
200g sour cream
25g mild curry powder
Juice ½ lemon
Fresh herbs of choice,
to garnish
way through cooking.
To make the cannellini bean salad,
mix cannellini beans with lemon olive
oil, parsley, and season with salt,
pepper and fresh chilli to your taste.
Combine and let it sit at room
temperature for 15 mins.
Mix sour cream, curry powder, salt,
pepper and lemon juice together, and
layer over beans.
Place skewers and cannellini
beans onto a plate. Garnish with
fresh herbs to serve.
 Grilled Chicken & Asparagus Salad
Recipe / What’s For Dinner Frances for The Bare Bird
Serves: 4

Salad 4–5 radishes, thinly sliced

500g The Bare Bird 1 small fennel, thinly
Chicken Breast Fillets sliced (keep fronds
1 tbsp olive oil for decorating)
Salt & pepper, to taste Handful mint
1 bunch asparagus,
woody ends trimmed, Vinaigrette
cut diagonally into 1½ tbsp organic apple-
5cm lengths cider vinegar
¼ cup toasted walnuts 1½ tbsp wholegrain
200g watercress or mustard
rocket leaves 5 tbsp extra-virgin olive oil

Preheat a barbecue or chargrill on high.

Brush chicken breasts with oil and season with
salt and pepper.
Cook chicken on grill for 4–5 mins each side or until
golden brown and just cooked through.
Transfer to a plate and cover with foil. Set aside for
5 mins to rest.
Char asparagus in a dry pan until al dente approx. 2–3
mins, set aside to cool. In the same pan, toss walnuts
until toasted and set aside to cool.
To make vinaigrette, whisk together the vinegar and
mustard, then slowly whisk in the extra-virgin olive oil.
Season to taste with salt & pepper.
While the chicken is resting, place the watercress
or rocket on a plate and add radish, asparagus, fennel
and toasted walnuts.
Slice chicken breasts to your preferred thickness and
Grilled Chicken &
arrange on top of the salad. Finish with the mustard
Asparagus Salad
vinaigrette, mint and fennel fronds.

Warm Chicken
Breast & Orange
Vinaigrette Salad

Warm Chicken Breast & Orange Vinaigrette Salad

Recipe / Raymond Capaldi for The Bare Bird
Serves: 6

Orange Vinaigrette 1 orange

Juice 1 orange 450g The Bare Bird Chicken Breast
2 tsp honey Fillets, sliced into 4 steaks
¼ cup extra-virgin olive oil Salt & pepper, to taste
1 tsp paprika
6 small potatoes 6 baby cucumbers, cut into long chunks
50mL extra-virgin olive oil Chives, to serve
2 sprigs fresh thyme

Preheat oven to 170°C. heat oven for 20 mins, or until al dente.

To make the orange vinaigrette, place
juice from one orange (holding back
approx. 50mL) and honey in a pan on
medium heat and reduce to a syrup.
Once thickened, whisk in olive oil and
allow to cool. Add in the remaining fresh
orange juice.
Cut the potatoes into rounds, drizzle
with olive oil and sprinkle with thyme.
Place on a baking tray and cook in a low-
Peel orange, cut into segments and
set aside.
Season breast steaks with salt, pepper
and paprika. Pan fry in a dash of olive oil
for 5 mins each side, or until cooked. Place
warm breast steaks on a plate.
Mix confit potato, orange segments,
vinaigrette and cucumber chunks together
and cover over breast steaks. Season with
salt, pepper and chives before serving.

EatWell | 61
 RECIPES MADE WITH
niulife products
Asian Cauliflower Taco
Niulife’s Vegan Fysh Sauce has the
same fish sauce taste while being 100
per cent plant-based. A deliciously
healthy fish-free alternative, containing
no preservatives, gluten or MSG. Use as
a direct vegan substitute for fish sauce
in stir-fries, marinades and laksas.
For more information visit
niulife.com.au
62 | EatWell
Niulife
Asian Cauliflower Taco
Recipe / The Bare Health Studio for Niulife
Serves: 2
Slaw 4 tbsp Niulife Sweet Chilli Coconut Amino Sauce
¼ red cabbage, thinly sliced 1 tsp Niulife Vegan Fysh Sauce
2–3 spring onions, sliced
Juice 1 lime Taco Sauce
1 generous pinch salt 2 tbsp coconut yoghurt
1 tsp sesame or olive oil ¼ lime, juiced
¼ tsp lime rind
Cauliflower 1 pinch cumin
¼ cup tapioca flour 1 pinch chilli powder
⅓ cup filtered water 1 pinch coriander
1 tbsp sesame seeds + 1 tsp extra for serving ½ garlic clove, minced
1 tbsp coconut oil
2 cups of cauliflower, chopped into bite- 6 soft shell corn tacos
size pieces ½ avocado
To make the slaw, combine cabbage, spring Add Sweet Chili Sauce, Fysh Sauce, and
onion, lime juice, salt and oil in a medium 1 tsp sesame seeds into pan and mix until
bowl. Allow to rest for 30 mins so that the cauliflower is coated.
cabbage becomes softer. To make the taco sauce, in a small bowl
For the cauliflower, add tapioca flour, water combine coconut yoghurt, lime juice, lime rind,
and 1 tbsp sesame seeds in a bowl and whisk cumin, chilli, coriander and garlic.
into a batter. Heat tacos in a medium frying pan over
Add coconut oil to a frying pan over medium heat, about 30 secs each side.
medium heat. To serve, place taco on a plate, top with
Dip cauliflower into the batter and add to slaw, avocado, cauliflower and a drizzle of
the frying pan, cook until golden brown. our taco sauce.
 Vegan Sashimi Fysh
Recipe / The Bare Health
Studio for Niulife
Serves: 2

¼ tsp fresh ginger, grated

2 tbsp lime juice
Red chilli, sliced, to taste
½ tsp Niulife Coconut Sugar
½ tsp Niulife Vegan Fysh Sauce
1 tsp spring onion
200g mango cheeks, sliced
Pearls 1 finger lime
1 tbsp coconut cream

In a small bowl combine ginger,

lime juice, chilli, Niulife Coconut
Sugar, Niulife Fysh Sauce and
spring onion.
Arrange the mango slices on a
plate. Spoon on dressing, finger
Vegan Sashimi Fysh
lime pearls and coconut cream.

Pungent Plant- Pungent Plant-Based Pad Thai

Based Pad Thai Recipe / Naturally Neak Naturopathy for Niulife
Serves: 2

Tofu Marinade Salad

½ tsp minced garlic 1 carrot julienned into noodles
1 tsp honey & lightly steamed 60 secs
¼ cup soy sauce or Niulife 1 zucchini julienned into
Original Coconut Amino Sauce noodles & lightly steamed
300g tofu 60 seconds
½ head broccoli, sliced into
Thai Dressing small pieces & lightly steamed
½ cup tahini 60 seconds
1 tbsp Niulife Vegan Fysh Sauce ½ bunch coriander, chopped
1 clove garlic, minced 1 red capsicum, thinly sliced
2cm ginger, minced ½ cup cashews, roasted for
1 tbsp lime juice 5–8 mins
1 tbsp soy sauce or Niulife Baby corn, steamed for 2 mins
Original Coconut Amino Sauce Lime wedges, to serve
Sesame seeds, to serve

Marinate tofu overnight or for at least 2 hrs to absorb flavour.

In a hot pan, sauté the tofu until golden brown on all sides,
keeping the excess marinade.
Once tofu is cooked, add in the excess marinade and allow to
thicken. Stir the tofu around until coated and sticky.
Place all dressing ingredients in a large cup and stir until all
combined.
On a large serving plate, start combining all the prepared
vegetables, herbs, roasted cashews and warm tofu, tossing
well. Then drizzle the Thai dressing over the salad mixture.
Serve with a lime wedge and sesame seeds.

EatWell | 63
EatWell
HEALTH SHOT

Garlic for you r hips

Osteoarthritis is the most common form of arthritis. It is the sort that
results from wear and tear in your joints when protective pads of cartilage
wear away over time. Research shows that a diet high in garlic, and its
relatives onion and leek, might protect your hips against the debilitation
that osteoarthritis can bring. People who consume high levels of garlic have
been shown to have significantly less evidence of early arthritis of the hip
joint. It seems that a compound called diallyl sulfide from garlic stops the
release of enzymes that damage the cartilage in joints. Get onto the garlic,
leeks and onions and your hips will thank you for it.

Photography: Getty

64 | EatWell
 RECIPES
gluten-free lunches

Zucchini & Carrot

Raw “Pasta” with
Pesto Sauce

Gluten-free lunches
When it comes to lunch, the easy option is to throw something between two slices of bread, but if you are allergic to
gluten or gluten-intolerant, that’s not an option. The good news is that you don’t have to choose gluten-laden bread to
make yourself an easy, filling lunch. To get you started on gluten-free lunch ideas try our: pesto, asparagus and tomato
risotto; roast veggie frittata; quinoa rainbow salad; gluten-free smashed avocado toast with veggies; quick salad jars;
and tomato and beetroot soup.

Zucchini & Carrot Raw “Pasta” with Pesto Sauce Bento Bowl
Recipe / Adam Guthrie Recipe / Adam Guthrie
If you are sensitive to gluten, this raw “pasta” is a fun way to enjoy A Bento box is a Japanese-style packed lunch, usually in a
the flavours of a traditional pasta dish and it will leave you feeling special box with separate parts or containers inside. Like a
light but full of energy. Bento box, this dish is displayed beautifully and will make
Serves: 4 you feel a sense of Zen as you enjoy an organised meal full of
nourishing gluten-free ingredients.
Serves: 4
Cashew Sour Cream ½ cup water + more
Makes: 1½ cups if required
1 cup raw cashews 1 tsp salt Dressing 2 cucumbers, cut
1 cup water ⅔ cup vegan mayo into thin ribbons
1 lemon, juiced Raw Pasta 1 tbsp tahini 2 carrots, cut into
¼ tsp salt 2 carrots, sliced thinly 2½ tbsp rice vinegar long thin strips
or julienned 2 tbsp plum vinegar 2 cups Chinese
Pesto 2 zucchini, sliced thinly 1 tbsp lemon juice cabbage, shredded
Makes: 2 cups or julienned 1 tsp toasted sesame oil 1 Nashi pear, thinly sliced
2 cups fresh basil leaves, 1 tsp wasabi 1 cup edamame, cooked
tightly packed Topping 4 tbsp water 2 cups cooked brown-
4 cups baby spinach leaves 1 mushroom, sliced 1 tsp black sesame seeds, rice noodles
½ cup nutritional yeast into thin strips to garnish 4 tbsp nori strips
4 tbsp cashew sour 1 tomato, finely diced 2 limes, cut into quarters
cream (recipe above) 20 basil leaves Bowl 4 tbsp pink ginger
2 garlic cloves 8 fresh Shiitake 1 bunch mint
mushrooms, sliced 1 bunch coriander
For the cashew sour cream, place all ingredients into a high-powered blender Salt & pepper, to taste 1 bunch Vietnamese mint
and blend to a smooth cream. Add more water if necessary — it needs to be
the same consistency as sour cream. Store in an airtight container in the Place all dressing ingredients into a bowl except the black sesame
Photography: Adam Guthrie

fridge until required, up to 7 days. Can also freeze for a later date.
For the pesto, place all ingredients into a blender. Pulse to a rough
sauce. Pour the pesto sauce over the spaghetti vegetables. Mix well with
your hands.
Place a handful of the mixture on four plates. Top each serving with
¼ of the mushrooms and tomatoes. Sprinkle the basil leaves over the
top and serve.
seeds and stir to combine. Place into 4 small bowls (that can fit
inside larger bowls) and top with black sesame seeds.
Heat a frying pan on a high heat, add the mushrooms and sauté
until brown on both sides. Add a tbsp of water and salt and pepper,
to taste. Set aside.
Place the dressing bowls in the centre of four larger bowls and
arrange all the other ingredients around the bowl.

66 | EatWell
Bento Bowl

EatWell | 67
 RECIPES
gluten-free lunches

Pesto, Asparagus & Tomato Risotto

Recipe / Adam Guthrie
One way to ensure your food is gluten-free is to cook at home with
ingredients you have carefully selected. This green risotto is a great
way to enjoy an interesting meal that is a satisfying and nutritious,
restaurant-quality one made at home.
Serves: 2

Rice Salt & pepper, to taste

1 medium onion, finely diced
2 garlic cloves, chopped
1½ cups short-grain brown rice
6 cups liquid vegetable stock
To Serve
1 bunch asparagus
10 cherry tomatoes, halved
2 tbsp nutritional yeast
Pesto
2 cups fresh basil leaves
4 cups baby spinach leaves
½ cup nutritional yeast
½ cup raw cashews
2 garlic cloves, peeled
½ cup water
1 tsp salt

Heat a saucepan over a high heat and dry sauté the onion and garlic.
Add the rice, 5 cups of the vegetable stock and stir well. Cover with a lid
and bring to the boil. 
Once boiling, reduce the heat to very low and cook for 1½ hrs until all
the liquid is absorbed and the grains of rice are soft. 
While the rice is cooking, steam the asparagus then run under cold
water to cool. Once cool, slice the stems into small rounds and slice the
spear tips in half lengthwise and set aside.
Heat a frying pan and place the tomato halves, cut side down, and
cook until light-brown and soft.
Make the pesto by placing all the ingredients into a high-speed
blender and blend to a sauce.
When the rice is cooked, add the pesto and the remaining 1 cup of
stock. Stir vigorously for 1–2 mins until the rice is creamy, then add
Gluten-free Smashed the asparagus rounds.
Avocado Toast Topped
Spoon the risotto into bowls, top with grilled tomatoes and asparagus
with Roast Veggies
tips and sprinkle with some nutritional yeast and salt and pepper, to taste.

Gluten-free Smashed Avocado Toast Topped with Roast Veggies

Recipe / Lisa Guy
The fats found in avocados are beneficial monounsaturated fats that
help support cardiovascular health and can lower high cholesterol
levels. Eating foods that contain healthy fats will help keep you full
and satisfied after eating, so you are less likely to overeat at your next
meal or crave unhealthy snacks. Avocados also provide plenty of beta-
carotene and vitamin E.
Serves: 2

1 medium sweet Pinch sea salt

potato, diced 1 large avocado
1 eggplant, diced Juice ½ lemon
1 red onion, diced 4 slices gluten-free toast
1 zucchini, diced Pinch chilli flakes
Cold-pressed olive oil

Preheat your oven to 200°C and line two baking trays with baking paper.
Toss vegetables in olive oil.
Photography: Lisa Guy, Adam Guthrie

Place sweet potato on one tray and eggplant, onion and zucchini on the
other. Sprinkle with some sea salt.
Place vegetables in the oven for 30–35 mins. Flip after 15 mins. Take
the eggplant tray out sooner if they are starting to burn.
Scoop out the flesh of your avocado and mash it with a fork in a small
bowl with lemon juice.
Put 2 pieces of toast on each plate and top with smashed avocado,
roast vegetables and sprinkle with chilli flakes.
Pesto, Asparagus
Tip: Leftover roast veggies are perfect to toss through salads or to make
& Tomato Risotto
veggie frittatas or patties the next day.

68 | EatWell
 RECIPES
gluten-free lunches

Quinoa Rainbow
Salad

Green Tahini Dressing

Recipe / Danielle Minnebo
This dressing is a great way to add extra greens to your dish as
well as an extra source of calcium from the tahini. I use this
dressing in the Quick Salad Jars recipe on page 72, but it is also
delicious on top of poached eggs and sourdough toast.
Makes: 1 jar

1 cup flat-leaf parsley 3 tbsp hulled tahini

1 cup basil leaves ¼ cup flaxseed oil
1 cup fresh chives ¼ cup fresh lemon juice
½ tsp sea salt 1 tsp raw honey

Add all of the above ingredients to a high-powered blender. Blend into a

smooth paste and pour into a glass jar.
It will keep in the fridge for up to one week; the lemon juice helps to
preserve the vibrant colour of the herbs.

Green Tahini
Dressing

Quinoa Rainbow Salad

Recipe / Lisa Guy
Red cabbage is a great source of anthocyanins and vitamin C, which
have potent antioxidant and anti-inflammatory actions. Eating vitamin
K-rich foods like cabbage will help naturally raise vitamin K1 levels to
promote healthy blood clotting and heart health. Cabbage is also a good
source of vitamin B6, required to make serotonin and melatonin, which
are two important hormones that affect mood and sleep.
Serves: 2–3

¼ large red cabbage, shredded Handful fresh herbs (parsley, mint,

¼ cup diced spring onions
½ Lebanese cucumber, diced
1 carrot, shredded
Handful crumbled feta or
goat’s cheese
1 cup cooked quinoa
2 big handfuls mixed greens
Small handful pumpkin seeds
coriander), roughly chopped
Dressing
3 tbsp apple-cider vinegar
¼ cup lemon juice
¼ cup cold-pressed extra-
virgin olive oil
1 heaped tsp wholegrain mustard
Pinch sea salt & pepper
Photography: Lisa Guy, Danielle Minnebo

Place all ingredients in a large bowl and toss with some salad dressing.
Top with extra pumpkin seeds and herbs to serve.

Red cabbage is a great source of

anthocyanins and vitamin C,
which have potent antioxidant
and anti-inflammatory actions.

70 | EatWell
 Roast Veggie Frittata
Recipe / Lisa Guy
This nutritious gluten-free lunch is a great way to use up
leftover roast veggies. Eggs are rich in protein and B12, which
the body needs to make red blood cells and maintain a healthy
nervous system. Eggs also contain choline needed to make the
neurotransmitter acetylcholine, which is vital for healthy brain
function and memory. Always buy organic eggs when you can.
Serves: 1–2

3 organic eggs potato, sweet potato, zucchini,

¼ cup milk of choice eggplant, capsicum, red onion)
Olive oil Handful baby spinach
1 heaped cup mixed diced roast Small handful crumbled feta
vegetables (e.g. pumpkin, Green leaves, to serve

In a medium bowl whisk eggs and milk.

Heat a small frying pan with olive oil over low-medium heat.
Add roast vegetables and baby spinach and cover with egg mixture.
Top with crumbled feta and cook until cooked through.
Place frying pan under the grill at the end to properly cook the top.
Serve topped with green leaves.

Roast Veggie
Frittata

EatWell | 71
 RECIPES
gluten-free lunches

Quick Salad Jars Quick Salad Jars

Recipe / Danielle Minnebo
This recipe is perfect for taking to work; it’s quick to
assemble, very portable and tasty! The idea is that
you layer the ingredients for your salad into the jar
the reverse of how you would create a salad in a bowl.
This way, when you tip the contents of the jar into a
bowl, the salad greens are on the bottom and the
This recipe is perfect for taking toppings and dressing are on top.
Makes: 1 jar
to work; it’s quick to assemble,
very portable and tasty!
¼ cup green tahini Handful chopped
dressing (see recipe cherry tomatoes
on page 70) Handful flat-leaf parsley
Handful walnuts ½ avocado, diced
50g goat’s cheese 2 handfuls fresh rocket

Use a large jar for this recipe. Start the first layer
with the green tahini dressing, then follow with the
walnuts, goat’s cheese, cherry tomatoes, parsley,
avocado and fresh rocket.
Place the lid on and store in the fridge.
Just before serving, remove the lid and tip the
contents of the jar onto a plate. Toss together and
enjoy your salad.

Photography: Danielle Minnebo, Lee Holmes

72 | EatWell
 Tomato & Beetroot Soup
Recipe / Lee Holmes
A divine, warming and flavourful soup that’s impossible to get wrong.
Add some good-looking mint leaves for garnish.
Serves: 2

2 tbsp cold-pressed extra- ¼ tsp Stevia liquid, or

virgin olive oil 1 tbsp rice malt syrup
1 clove garlic, finely chopped ¼ tsp sea salt &
1 large beetroot, peeled & cut freshly ground
into 2.5cm cubes black pepper
4–5 tomatoes, cut into quarters Mint leaves, to garnish
1 tbsp apple-cider vinegar

Heat the olive oil in a large heavy-
based saucepan over medium heat.
Add the garlic and beetroot and cook
for 1 min. Add the tomatoes and
cook, stirring, for a further 5 mins.
Add the apple-cider vinegar,
Stevia liquid or rice malt syrup
and season with salt and pepper,
to taste.
Remove from the heat and
transfer to a food processor.
Blend until smooth.
Serve garnished with mint leaves.

Tomato &
Beetroot Soup

EatWell | 73
 RECIPES
gluten-free lunches

Lettuce & Coconut Soup

Recipe / Lee Holmes
Lettuce needn’t be limited to salads. Gently heated and blended, it
creates a lovely texture in a soup, as well as adding some extra vitamins
and minerals. Iceberg lettuce is perfect as it doesn’t have the bitterness
of some other greens and is also high in water. This soup is simple and
light — a perfect starter or afternoon pick-me-up.
Serves: 4

1 tbsp extra-virgin coconut oil 1 tsp sea salt

2 cloves garlic, crushed
1 brown onion, chopped
1L vegetable stock
1 Iceberg lettuce, roughly
chopped
Freshly ground black pepper, to
taste
60mL coconut milk + extra, to
serve
Parsley, to serve (optional)

Heat the coconut oil in a large
heavy-based saucepan over
medium heat and add the garlic
and onion. Cook for 3–5 mins, then
add the stock. Bring to the
boil then reduce the heat to low
and simmer for about 5 mins.
Add the lettuce and simmer for 10
mins. Season with salt and pepper.
Remove from the heat and purée
with a hand blender. Return to the
heat, add the coconut milk and
cook, stirring, until heated through.
Transfer to bowls, swirl through
the extra coconut milk and top
with parsley, if using, to serve.

French Roasted
Ratatouille

French Roasted Ratatouille

Recipe / Lee Holmes
This ’touille is a great way to empty the fridge. Serve it as a chopping-board This ’touille is a great way
meal with a side of green vegetables. Any leftover Herbes de Provence can to empty the fridge.
be stored in a sealed jar in a cool, dry place for up to 4 months.
Serves: 4

Herbes de Provence thickly sliced

3 tbsp dried marjoram 2 zucchinis, cut into
3 tbsp dried thyme 2.5cm chunks
1 tbsp dried mint 400g tin whole
1 tsp dried basil peeled tomatoes
1 tsp dried rosemary
½ tsp dried sage Dressing
½ tsp fennel seeds ½ tsp sea salt
60mL cold-pressed extra-virgin
1 eggplant, cut into olive oil
2.5cm chunks 4 cloves garlic, finely chopped
1 tsp sea salt 2 tbsp Herbes de Provence
1 sweet potato, cut into 2.5cm ¼ tsp chilli flakes
chunks 2 tbsp apple-cider vinegar
1 green capsicum, 1 tbsp wheat-free tamari
seeds & membrane removed, 1 tbsp honey (optional)
chopped Freshly ground black pepper, to
1 brown onion, taste Provence, chilli flakes, apple-cider vinegar, tamari, honey and pepper
in a glass jar and shake to combine well.
Preheat the oven to 220°C. Pour the dressing over the vegetables and toss to ensure they are
To make the Herbes de Provence, place the herbs in a bowl and mix well. evenly coated. Spread the vegetables onto a baking tray in a single layer
Set aside. and roast in the oven for 30 mins.
Photography: Lee Holmes

Place the eggplant in a bowl, sprinkle with the salt and set aside for
30 mins.
Remove the eggplant from the bowl and pat dry with paper towel. Add it
to a large bowl with the sweet potato, capsicum, onion and zucchini.
To make the dressing, place the salt, olive oil, garlic, Herbes de
Meanwhile, warm the tomatoes in a saucepan over medium heat for
7–10 mins.
Remove the ’touille vegetables from the oven and spoon the
tomatoes over the top, letting the sauce cover the roasted vegetables.
Serve warm.

74 | EatWell
EatWell
FOR THE LOVE OF FOOD

Watercress
Watercress is low in calories but is a good source of vitamin K and provides
small amounts of protein. It is a member of the Brassicaceae family that
includes mustard, radish and wasabi. Most famously in the kitchen watercress
is used to give some peppery zing and freshness to salads and sandwiches,
but its uses don’t stop there. You can throw watercress into your favourite
smoothie, add it to an omelette, chop it into a pasta sauce, mix it into a soup
just before serving, or sauté it in some olive oil with black pepper and shaved
parmesan. Always look for clean crisp leaves when buying.

Photography: Getty

76 | EatWell
 RECIPES MADE WITH
the good harvest co. products

Perfect Pikelets

The Good
Harvest Co.
Perfect Pikelets
Recipe / The Good Harvest Co.
Serves: 2

¾ cup milk ½ tsp vanilla essence

Crafted from 100 per cent responsibly sourced Australian
wheat, The Good Harvest Co. Flour allows you to
#CreateSomethingGood, with 10c per bag of flour sold
donated to Rural Aid to support Australian farming
communities. Available in plain and self-raising flour
from the baking aisle in Coles.
For more information visit thegoodharvest.co
1 egg Pinch salt
1 cup The Good Harvest Co. Butter, for the pan
Plain Flour
Whisk milk and egg together in a small bowl.
Sift flour and vanilla essence together into a bowl with a pinch of salt,
then add wet ingredients, whisking until smooth.
Heat a non-stick frying pan over medium heat and brush with a little
melted butter. Drop level tbsps of the mixture into the pan and cook for
half a min or until bubbles appear on the surface.
Turn over and cook other side for 1 min until golden.
Allow to cool and serve with butter and maple syrup.

78 | EatWell
 Rosemary Garlic
Focaccia Bread

Rosemary Garlic Focaccia Bread

Recipe / The Good Harvest Co.
Serves: 15

½ cup extra-virgin olive oil 1 cup warm water

2 cloves garlic, finely minced
1 tbsp chopped fresh thyme
or 1 tsp dried
1 tbsp chopped fresh rosemary
or 1 tsp dried
¼ tsp ground black pepper
2¼ tsp active dry yeast (1 packet)
¼ tsp honey
2½ cups The Good Harvest
Co. Plain Flour
½ tsp fine sea salt
9-inch rimmed baking tray

In a cold medium frying pan, Transfer the dough to a large

combine olive oil, minced
garlic, thyme, rosemary and
black pepper.
Place the pan over low heat
and cook, stirring occasionally, for
5–10 minutes. Remove from heat
before garlic browns.
In a large bowl, combine the
warm water, yeast and honey,
stir a few times then let it sit
for 5 mins.
Add the water, yeast and honey
to 2 ½ cups of flour and the salt
and mix into a dough.
When the dough comes
together, transfer to a floured
board and knead the dough.
oiled bowl, cover with a warm,
damp towel and let it rise for 1 hr
in a warmer area of your kitchen.
After 1 hr, heat oven to 230°C.
Add two tbsp of the remaining
garlic-olive oil mixture to oil a
9-inch rimmed baking tray.
Transfer the dough to the baking
tray and press it down into the tray.
Use your fingers to dimple the
dough then drizzle the top with
the remaining 2 tsp of garlic-olive
oil mixture.
Let the dough rise for 20 mins
until if puffs slightly.
Place dough into the oven and
bake until golden brown.

Classic Chocolate Classic Chocolate Mud Cake

Mud Cake Recipe / The Good Harvest Co.
Serves: 8

1⅓ cups firmly packed brown sugar 2 tbsp The Good Harvest Co.
185mL milk Plain Flour
125g butter, cubed 3 eggs, lightly whisked
½ cup cocoa powder
¼ tsp bicarbonate of soda Chocolate Ganache
1 cup The Good Harvest Co. 200g dark chocolate, chopped
Self-Raising Flour ⅔ cup thickened cream

Berries of choice, to decorate

Preheat oven to 160°C (140°C fan
forced). Grease a square, 19cm (base
measurement) cake tin. Line the
base and sides of the tin with non-
stick baking paper.
Place the sugar, milk and butter
in a large saucepan. Use a fine sieve
to sift the cocoa and bicarbonate
of soda over the mixture. Place the
pan over medium-low heat and use
a whisk to stir until the mixture is
smooth (don’t boil the mixture).
Remove the pan from the heat and
set aside for 5 mins to cool slightly.
Use a sieve to sift half of each
of the self-raising and plain flours
into the pan. Use the whisk to stir
well until the mixture is smooth (no
lumps). Repeat with the remaining
flours. Add the eggs and continue to
stir until well combined.
Pour the mixture into the prepared
cake pan and gently tap the pan
on a bench to release any large air
bubbles. Bake in preheated oven
for 45–55 mins or until a skewer
inserted in the centre of the cake
comes out clean. Set aside for 2
mins before turning onto a wire
rack. Set aside for 1¾ hrs or until
completely cool.
Meanwhile, make chocolate
ganache. Place chocolate and cream
in a small saucepan over medium-
low heat. Cook, stirring constantly,
for 3–4 mins or until smooth.
Transfer to a bowl. Refrigerate for 30
mins or until thick enough to spread.
Spread over cake.
Serve with your choice of berries.
Stand for 10 mins or until ganache
is set.

EatWell | 79
 RECIPES MADE WITH
corn thins products

Raw Lemon Curd &

Blueberry Labneh Tarts

CORN THINS® are not

Corn Thins
rice cakes. They’re
Raw Lemon Curd & Blueberry Labneh Tarts
made from corn and
Recipe / Corn Thins
taste delicious, like Makes: 6
popcorn squished into
a healthy crispbread. Note: You need to begin this recipe the night before
CORN THINS® products
are gluten-free, non- 2 cups walnuts Pinch salt
GMO and contain good
6 Whole Grain Thins™ Ancient Grain 6 × 16cm round, loose-bottomed tart tins
slices or CORN THINS®, roughly broken 600g labneh
levels of fibre. Enjoy
10 Medjool dates, seeds removed Store-bought lemon curd
them on their own, with 80g coconut oil (softened) Fresh blueberries, to serve
your favourite toppings, 1 tsp vanilla bean paste
or even in some creative
recipes, as created The night before, in the bowl of a food form an even shell. Freeze overnight.
on this page. processor combine the walnuts, Ancient When ready to serve, gently press the
For more information
Grains slices, dates, coconut oil, vanilla tart shells from their tins.
and a pinch of salt. Process until the Divide the labneh between the tart
visit cornthins.com
mixture forms a paste. shells, top with a generous spoon of
Divide the mixture between the tart lemon curd and fresh blueberries.
tins, pressing into the edges and base to Serve immediately.

80 | EatWell
 Pineapple & Kiwi
Corn Thins®
Crumble

Pineapple & Kiwi Corn Thins® Crumble

Recipe / Corn Thins
Serves: 6–8

1 large pineapple, peeled & CORN THINS® Crumble

cored, roughly chopped
4 golden kiwifruit, peeled,
roughly chopped
½ cup brown sugar
3 tbsp cornflour
1 tsp vanilla bean paste
1 tsp ground cinnamon
Vanilla ice cream or coconut
yoghurt, to serve
6 CORN THINS® Sesame slices,
roughly crumbled
1 cup rolled oats
½ cup coconut flakes
⅓ cup ground flaxseed
¼ cup melted coconut oil
Pinch sea salt

Preheat oven to 180°C. In a large, ovenproof dish combine

fruit, sugar, cornflour, vanilla bean paste and cinnamon. Mix
well until combined.
In a separate bowl combine all crumble ingredients and mix
well to coat. Pour over the top of the fruit mixture and spread out
to evenly coat.
Bake the crumble for 25–30 mins until golden and crunchy on top.
Serve with vanilla ice cream, coconut yoghurt, or low-fat yoghurt.

Minted Pea Smash

Minted Pea Smash
Recipe / Corn Thins
Serves: 2

6 CORN THINS® slices 2 tsp finely chopped

200g frozen peas mint leaves
1 tsp butter Salt & pepper, to taste
50–60g of goat’s feta

Cook peas as per packet instructions.

Once cooked, stir in the butter and mint, then mash slightly
with a fork. Add salt and pepper if desired. Spread mashed pea
mixture across each CORN THINS ® slice. 
Crumble on the feta and enjoy.

Vegan (Carrot) Lox with Cream Cheese

Recipe / Corn Thins
Serves: 1

3 CORN THINS® slices Vegan Lox

Vegan carrot lox, recipe below 4 carrots
Vegan cream cheese 1 tbsp tamari
Tomato, sliced 1 tsp liquid smoke or
Red onion, thinly sliced smoked paprika
Capers, to serve 1 tsp Sea Kelp seasoning
Fresh dill, to serve
Salt & pepper, to taste

Pre-heat oven to 200°C. Use a vegetable peeler to peel carrot into

thin strips. Coat the carrot strips with tamari, liquid smoke and
kelp seasoning in a bowl.
Place carrot onto a baking tray lined with baking paper and
place in the oven for 20 mins.
Remove from the oven and put aside to cool.
Any unused lox can be kept in a sealed container in the fridge
for 3–5 days.
Spread cream cheese across each CORN THINS ® slice, then
layer on the vegan lox and onion.
Sprinkle on some capers and finish off with some dill.
Season with salt and pepper, if desired.
Vegan (Carrot) Lox
EatWell | 81
with Cream Cheese
 RECIPES MADE WITH
tilda products

Bibimbap

Tilda Rice
Bibimbap
Recipe / Tilda
Serves: 4

Gochujang sauce 150g bean sprouts

3 tbsp Gochujang chilli paste 150g cucumber, halved lengthways
1 tbsp soy sauce & cut into thin strips
1 tbsp sesame oil 2 tbsp vegetable oil
2 garlic cloves, crushed 200g mushrooms
300g spinach
2 packs Tilda Coconut Basmati rice 4 eggs
150g carrots, cut into very thin strips 2 tbsp sesame oil
150g daikon radish, peeled & cut 2 tbsp soy sauce
into thin strips Toasted sesame seeds, to serve

Dial it up to delicious with Tilda Basmati
rice. This joyous favourite is tasty and
wholesome with a satisfying and moreish
bite, and is ready in minutes. Adding a
tasty source of fibre to your midweek
meals has never been easier.
For more information visit tilda.com
Place all the ingredients for the Gochujang
sauce in a bowl, cover and set aside.
Pour the rice in a large pan of boiling
water and cook for 20–30 mins or until
just tender. Drain the rice and serve in
4 individual bowls.
Place the carrots in a large pan of
boiling water and cook for 1 min or until
just cooked. Remove with a slotted spoon
and set aside. Repeat with the daikon,
bean sprouts and cucumber. Keep all your
vegetables separate in little piles.
In a frying pan, add 1 tbsp of oil and cook
the mushrooms and stir-fry for 5 mins or
until cooked. Remove and set aside. Add the
remaining oil and add the spinach. Cook for 1–2
mins or until just wilted. Remove and set aside.
In the same pan, fry the eggs and set aside.
Divide the rice between four bowls and
place an egg in the centre of each bowl.
Arrange the vegetables around the egg.
Sprinkle each dish with sesame oil, soy
sauce and toasted sesame seeds.
Serve with the Gochujang sauce.

82 | EatWell
 Prawn Jalfrezi

Prawn Jalfrezi
Recipe / Tilda
Serves: 2

1 tbsp oil 1 tbsp Peri Peri sauce

1 onion, finely chopped 125mL water
1 clove garlic, crushed 1 preserved lemon,
1 thumb ginger, grated finely chopped
1 green chilli, sliced 200g raw prawns
1 red pepper, sliced Salt & black pepper, to
1 tbsp hot curry powder season
200g tin chopped 1 pack Tilda Pure
tomatoes Basmati Rice
1 tbsp tomato purée

Heat the oil in a large pan and add the onions,

garlic, ginger, chilli and pepper and fry for about
5–7 mins to soften.
Add the curry powder and cook for 1–2 mins.
Add the chopped tomatoes, tomato purée,
Peri Peri sauce, water and preserved lemon and
simmer for 5 mins.
Stir in the prawns and cook until they turn pink.
Season with salt and pepper and serve piping hot.
Heat the Tilda Pure Basmati according to pack
instructions and serve with the curry.

Zesty Lemon Chicken with

Pomegranate & Coriander
Recipe / Tilda
Serves: 2

2 chicken breasts 50g pomegranate seeds

Juice & zest 1 lemon + extra to serve
1 tbsp light olive oil Handful freshly chopped
1 tsp paprika coriander + extra to serve
Handful quinoa, cooked Handful sunflower seeds
1 pack Tilda Wholegrain Ground black pepper,
Basmati Rice to taste

Marinade the chicken in half of the lemon juice, olive oil

and paprika for 5 mins.
Heat a frying pan over medium heat, add the chicken,
scraping all the marinade into the pan and cook until
the chicken is golden and cooked through.
Heat the rice according to the packet instructions
and add to the pan with the cooked quinoa.
Slice the chicken while still in the pan.
Add the pomegranate seeds, lemon zest and
remaining lemon juice, and heat through for another
2–3 mins.
Zesty Lemon Chicken with
Stir through the coriander, sunflower seeds and season
Pomegranate & Coriander
well with freshly ground black pepper before serving.

EatWell | 83
 RECIPES
cooking with apples

Apple Almond
Breakfast Slice

Cooking with apples

A delicious, juicy apple is the ultimate snack food, but the uses of apples don’t stop there. The sweet piquancy of apples
and their versatile texture make them a winner in a wide range of dishes. Apple dessert possibilities are endless, but
they also go beautifully in salads or cooked with many meats and veggies. To get the most out of your apples try our:
pork apple tray bake; eggplant, apple and snow pea curry; apple coleslaw salad with cashew mayonnaise; fermented
apple sauerkraut; chicken and apple salad; apple and mint frappe; rhubarb, apple and strawberry crumble with
turmeric custard; and apple crumble bake.

Apple Almond Breakfast Slice Apple Crumble Cake

Recipe / Georgia Harding Recipe / Georgia Harding
This apple almond breakfast slice is going to become your new favourite This is a cross between the classic apple crumble
breakfast or snack. It’s perfect to bake ahead so you can enjoy having an and the apple tea cake — equally perfect for
organised start to the day. afternoon tea or dessert!
Serves: 8 Serves: 8

200g rolled oats 110g rice malt syrup, honey Crumble 165g full-fat natural
100g almond meal or maple syrup 70g butter, diced, yoghurt
2 tbsp tapioca flour or arrowroot 270mL canned coconut milk room temp 115g rice malt syrup
½ tsp bicarbonate of soda 1 tsp vanilla extract, essence or powder 2 tbsp coconut sugar or honey
1½ tsp baking powder 2 tsp ground cinnamon or rapadura 1 free-range or organic egg
½ tsp sea salt ½ tsp ground cardamom 115g wholemeal spelt flour 1 tsp ground cinnamon
2 apples, peeled & diced into ½ tsp ground cinnamon 1½ tsp baking powder
1–2cm chunks Topping 20g flaked almonds ¼ tsp bicarbonate of soda
2 free-range or organic eggs 60g raw almonds ¼ tsp sea salt
60mL macadamia nut oil or melted 1 tbsp rice malt syrup, honey Cake 200g wholemeal spelt flour
butter for non-DF option or maple syrup 70g butter, melted 3 Granny Smith apples,
1 tsp ground cinnamon peeled, 1cm dice

Preheat the oven to 180°C (fan-forced).
In a large mixing bowl add the
oats, almond meal, tapioca flour,
bicarbonate of soda, baking powder
and salt. Mix together.
Stir in approximately ¾ of the diced
apple, reserving the rest for the top.
In a jug or blender, mix the eggs, oil,
the remaining apple with the
almonds, sweetener and cinnamon
in a small bowl.
Line a 28 × 18cm (approx.) slice tin
with baking paper.
Pour the batter into the tin and top
with the remaining apple and the almond
topping, pressing it gently into the batter.
Preheat your oven to 170°C (fan forced). Line a slice tin
with baking paper.
Begin with the crumble. In a food processor or by hand,
mix the butter, sweetener, spelt and cinnamon until a
heavy crumb forms.
Then fold in the flaked almonds and set aside.
To make the cake, in a food processor or by hand, mix
the butter with the yoghurt, sweetener and egg until
Photography: Georgia Harding

sweetener, coconut milk, vanilla and
spices until very well combined.
Add the wet ingredients to the dry
ingredients and fold through, taking care
not to over mix.
Allow to sit for 5 mins so the oats soak
up some of the moisture.
Make the topping by combining
Bake for 25–30 mins or until it feels
firm in the middle.
Allow to cool fully before slicing (if
you’d like a crumb-free slice) otherwise
dig in while it’s warm.
Serve with yoghurt of choice or a
smoothie for breakfast, and with your
choice of cream for dessert.
creamy and well combined.
Add the cinnamon, baking powder, bicarbonate of soda
and sea salt. Mix together.
Fold in the flour until just combined.
Place the cake batter into the tin. Spread the apple over
it and top with the crumble. Press down a little.
Cook for 35–40 mins or until a skewer inserted into the
middle comes out clean.

84 | EatWell
 Apple
Crumble Cake

EatWell | 85
 RECIPES
cooking with apples

Pork Apple Tray

Bake
Pork Apple Tray Bake
Recipe / Georgia Harding
This pork, apple and fennel tray bake is a really quick and easy
dinner and perfect for when you are short on time. It’s a throw-it-all-
in kind of dinner, but really tasty. It’s even easier than firing
up the barbecue. The key here is to source good-quality sausages
with no preservatives or artificial stuff; just meat, spices and a
natural casing is ideal.
Serves: 4

4 small potatoes, diced into 2 Granny Smith apples, diced

2–3cm chunks into 2–3cm chunks
10 cherry tomatoes 2 tbsp extra-virgin olive oil
1 fennel, sliced into wedges Sea salt & ground pepper, to taste
1 large red onion, sliced 8 pork sausages
into chunks
2 large red peppers, diced Serve
into 2–3cm chunks ¼ bunch parsley, finely
4 cloves garlic, unpeeled diced (optional)
1 tsp ground sage Salad greens or steamed greens

Preheat your oven to 200°C (fan-forced).

Place the vegetables, garlic, sage and apples into a roasting dish and
drizzle with the olive oil. Season and toss well.
Cook in the preheated oven for 40 mins.
Place the sausages on top of the vegetables for the last 15–20 mins of
cooking time or until they are cooked (15 mins if thin, 20 mins if thicker).
Sprinkle with parsley and serve with leafy greens or a side of
steamed greens.

Eggplant, Apple & Snow Pea Curry Eggplant, Apple &

Recipe / Adam Guthrie Snow Pea Curry
Surprisingly, apples can be enjoyed in a
savoury meal and add a sweet element to this
dish. They add loads of fibre to make you feel
full but without consuming lots of calories.
Serves: 4

3 cups vegetable 1 large eggplant, cut

stock into 2cm cubes
½ cup raw cashews 2 green apples, cut
4 cloves garlic, into bite-size cubes
minced 1 tbsp rice vinegar
2cm fresh Salt, to taste
ginger, grated Fresh coriander
1 red chilli, sliced leaves
1 tsp mustard seeds 4 handfuls of snow
2 tsp turmeric peas, topped &
1 lemongrass, finely tailed
chopped 2 cups cooked rice Surprisingly,
apples can be
Blend the stock and cashews in a blender to
a smooth milk.
enjoyed in a
Heat a deep frying pan, add the garlic, savoury meal
Photography: Adam Guthrie, Georgia Harding

ginger and chilli, then add mustard seeds and and add a sweet
turmeric. Sauté for 1 min.
Add all the other ingredients except the
element to this
rice and snow peas, then stir. Simmer, dish.
covered, for 15 mins.
Add the snow peas and season with salt
to taste, top with coriander leaves and serve
with cooked rice.

86 | EatWell
 Rhubarb, Apple & Strawberry Crumble with Turmeric Custard Rhubarb, Apple &
Strawberry Crumble
Recipe / Adam Guthrie
with Turmeric Custard
This old-fashioned dessert summons memories of a childhood spent
in the kitchen smelling sweet cooking apples. This wholesome, vegan
wholefood crumble is full of delicious apples and tender rhubarb and
takes you to a divinely sweet place without the guilt.
Serves: 2

2 apples, core removed, chopped 1 cup organic apple puree

into bite-size pieces (skin on)
2 rhubarb sticks, cut into
5cm lengths
500g strawberries, leaves
removed & cut in half
3 tbsp maple syrup
Granola
Makes: 4 cups
400g organic raw muesli
(GF, if required)
½ tsp vanilla essence
1 tsp cinnamon powder
Turmeric Custard
½ tbsp cornflour
1 cup plant-based milk
¼ tsp vanilla paste
1 tbsp maple syrup
Pinch turmeric powder
1 tbsp desiccated coconut,
to serve (optional)

Preheat the oven to 180°C and line
2 baking trays with baking paper.
Place the apple, rhubarb,
strawberries and maple syrup into a
saucepan, cover with a lid and cook
on a low heat until the rhubarb and
apple are soft.
Place all the granola ingredients
in a large bowl and mix well. Spread
the mixture evenly over both trays.
Place the trays in the oven and cook
for 10 mins.
Remove the trays from the oven,
give the mixture on each tray a
good stir, then place back in the
oven and cook for a further 10 mins.
Remove from the oven and set aside
to cool (the granola will go
crunchy when cooled).
To make the turmeric custard, in
a glass, mix the cornflour with
2 tbsp of water to make a slurry.
Place a saucepan on a high heat.
Add the milk, vanilla paste, maple
syrup and the turmeric and bring to
a simmer. Add the cornflour slurry
and stir continuously until the milk
boils and thickens. Then simmer for
3 mins, stirring continuously.
Place the cooked apple mixture
into bowls and top with the
granola, sprinkle with desiccated
coconut and serve with the
turmeric custard.

EatWell | 87
 RECIPES
cooking with apples

Fermented Apple Sauerkraut

Recipe / Lisa Guy
Including probiotic-rich foods like sauerkraut in your daily diet is one
of the best ways to help boost your good bowel flora, which play a huge
role in your immune and digestive health.
Makes: 1.2kg jar

Brine 400g shredded red cabbage

500mL filtered water 1 apple, shredded
1 tbsp sea salt 1.2kg glass jar, washed well
¼ cup organic apple-cider
vinegar

To make the brine, mix water and salt together in a jug.

Wash your hands well then pack the cabbage and apple in a jar,
pushing them down well.
Pour brine over cabbage and apple, then pour in apple-cider vinegar.
The cabbage and apple should be completely covered in liquid.
Close the lid and give a gentle shake so brine and apple-cider vinegar
mix together.
Place jar in a warm place in the kitchen and let sit for 24 hours. You
may notice some bubbling — this is normal.
After 24 hrs, open the lid and press down vegetables again. If
vegetables aren’t covered completely in liquid, add a little more water,
salt and apple-cider vinegar.
Close the lid and let it sit for another 6–7 days. Use a clean fork to
remove veggies.
If you notice a white bacteria film on the top of your brine, simply
spoon it off.
Tip: The thinner you slice the cabbage and apple, the quicker they will
ferment and the softer they will be.

Fermented Apple
Sauerkraut

Apple Coleslaw Salad with

Cashew Mayonnaise

Apple Coleslaw Salad with Cashew Mayonnaise

Recipe / Adam Guthrie
Coleslaw is a brilliant way to enjoy a salad. It is full of colour and
fibre and with the sweetness of the apple is a tasty meal to enjoy at
work or at home as a side dish.
Serves: 2

Cashew Mayonnaise Salt & pepper, to taste

1 cup raw cashews
1 cup water 2 apples, grated
1 lemon, juiced 2 carrots, grated
1 garlic clove 1 onion, sliced into crescents
1 tbsp Dijon mustard (vegan ½ green cabbage, shredded
option if necessary) 1 cup parsley, chopped
1 tbsp curry powder 1 cup raisins

Place all the mayonnaise ingredients in a high-speed blender and blend

Photography: Adam Guthrie, Lisa Guy

to a smooth mayonnaise consistency.

Add all the other ingredients to a salad bowl, mix well and serve.

88 | EatWell
Apple & Cinnamon Apple & Cinnamon Muffins
Muffins
Recipe / Lisa Guy
Eating apples regularly is a great way to maintain a healthy
heart as they are rich in pectin, a type of fibre beneficial for
lowering cholesterol levels.
Makes: 10 muffins

1¼ cups almond flour ¼ cup coconut or olive oil

2 tbsp coconut flour
1 heaped tsp cinnamon
¾ tsp bicarbonate of soda
¼ tsp sea salt
3 organic eggs
¼ cup honey or
maple syrup
½ cup grated apple
1 cup diced apple
Flaked almonds, for topping

Preheat the oven to 180°C and line a muffin tin with paper cases.
In a large bowl, mix almond and coconut flour, cinnamon,
bicarbonate of soda and salt.
In a smaller bowl whisk eggs, oil and honey.
Pour wet ingredients into dry and gently combine.
Fold through grated apple and diced apple.
Spoon mixture evenly into muffin cups and top with
flaked almonds.
Bake for 25 mins or until golden brown.
Allow to cool then enjoy.

Eating apples regularly is a great way to

maintain a healthy heart as they are rich
in pectin, a type of fibre beneficial for
lowering cholesterol levels.

EatWell | 89
 RECIPES
cooking with apples

Strawberry & Apple Rhubarb Cake

Recipe / Lisa Guy
This delightful cake makes a delicious
healthy afternoon tea or dessert served with
homemade custard or vanilla yoghurt. Apples
are full of immune-boosting vitamin A and C and
polyphenols, which are potent antioxidants that
help fight free radicals that increase premature
ageing and the risk of many chronic diseases.
Serves: 6-8

1 bunch rhubarb, ¼ cup cold-pressed

chopped into 2.5cm olive oil
pieces ¼ cup raw honey or
2 tbsp coconut sugar maple syrup
1¼ cup almond flour 1½ tsp vanilla extract
3 tbsp coconut flour ½ cup grated apple
1 tsp cinnamon ½ cup diced
¾ tsp bicarbonate strawberries
of soda Flaked almonds,
¼ tsp sea salt for topping
3 organic eggs

Preheat oven to 180°C and line a baking tray with

baking paper.
Place rhubarb on tray and sprinkle with
coconut sugar.
Bake for 10 mins until rhubarb is tender.
Grease a round cake tin and line it with a round
piece of baking paper.
In a large bowl, mix almond and coconut flour,
cinnamon, bicarbonate of soda and salt.
In a smaller bowl whisk eggs, oil, honey and vanilla.
Pour wet ingredients into dry and gently combine.
Fold through grated apple and diced strawberries.
Pour mixture into your cake tin and top with
rhubarb and flaked almonds.
Bake for 30 mins or until golden brown.
Allow to cool before removing from cake tin.

Photography: Lisa Guy, Danielle Minnebo

This delightful cake makes a delicious

healthy afternoon tea or dessert
served with homemade custard or
vanilla yoghurt.

Strawberry & Apple

Rhubarb Cake

90 | EatWell
 Chicken &
Apple Salad

Chicken & Apple Salad

Recipe / Danielle Minnebo
This is a really quick and tasty salad to put together. I use
a roast chicken for this recipe, as it’s easy to pull apart
and pop on top of the salad for a good protein hit. Make
sure you use a mayonnaise made with olive oil, avocado
oil or macadamia oil. Avoid brands made with refined
vegetable oils such as sunflower oil or soya bean oil.
Serves: 4–6

2 apples, diced 1 free-range roast chicken

1 fennel bulb, diced
1 stalk celery, diced Dressing
1 baby cos lettuce, diced 1 cup mayonnaise
½ red onion, finely diced ½ cup sour cream
⅓ cup walnuts Juice ½ lemon
⅓ cup sultanas ½ tsp sea salt

Take time to chop the apples, fennel bulb and celery into
the same-size pieces, which will help present the salad in a
much nicer way.
Add the diced apples, fennel, celery, cos lettuce, red
onion, walnuts and sultanas into a large salad bowl, and
toss together until combined.
In a smaller bowl, add the mayonnaise, sour cream,
lemon juice and sea salt, stir together until combined.
Pour the dressing over the chopped apple and
vegetables, toss everything together until well coated.
Pull the meat off the bones of the roast chicken and slice
the chicken breasts. Serve in a separate bowl to the salad.
Serve the salad first and top with the roast chicken.

EatWell | 91
 RECIPES
cooking with apples

Apple & Mint Apple & Mint Frappe

Frappe
Recipe / Danielle Minnebo
This is an incredibly refreshing drink, especially in
the warmer weather. It is also delicious made with
pineapple or watermelon instead of apples. You’ll
need a high-powered blender for this recipe.
Serves: 2

¼ cup fresh mint leaves 2 cups ice cubes

2 apples, chopped 1 cup water
Juice 1 lemon

Add the fresh mint, chopped apples and lemon

juice to a blender.
Blend into a paste, then add the ice cubes and
water. Gently pulse to break up the ice cubes and
then blend until you have a smooth frappe.

Photography: Danielle Minnebo

92 | EatWell
 Apple & Cinnamon
Scrolls

These scrolls are a cross between

a traditional apple scroll and an
apple pie, delicious!

Apple & Cinnamon Scrolls

Recipe / Danielle Minnebo
These scrolls take a little more time to make, but they
are well worth it. They are a cross between a traditional
apple scroll and an apple pie, delicious!
Makes: 12 scrolls

Apple Filling 300g brown-rice flour

450g apples (approx.
2–3 apples)
200g sultanas
90g walnuts
60g coconut palm sugar
1 tsp ground cinnamon
Pastry
300g gluten-free flour
115g millet flour
75g blanched almond meal
100g coconut palm sugar
1 tsp baking powder
1 tsp ground cinnamon
2 eggs
½ cup olive oil
1½ cups almond milk

Finely dice the apples into small pieces and add to a mixing
bowl along with the sultanas, walnuts, coconut palm sugar
and cinnamon. Mix together until combined and set aside.
Preheat your oven to 180°C and line a baking tray with
baking paper.
To make the pastry, add all of the dry ingredients to a
large mixing bowl, mix to combine and make a well in the
centre. Add the eggs, olive oil and almond milk to the well
and gradually mix together until a dough forms.
Turn the dough out onto a floured surface and roll it out
to a 30m × 40cm rectangle.
Because this is a gluten-free dough you will have to
handle this gently or it will crack. Sprinkle the apple
mixture across the dough, making sure to leave a 10cm
edge free; you’ll need this for when rolling up the dough.
Roll up the dough firmly from one long edge to the other.
Cut it into 12 even slices and lay them flat on your
prepared baking tray.
Bake in the oven for 40 mins, until the pastry is golden
brown and cooked all the way through.

EatWell | 93
 RECIPES MADE WITH
organic merchant products

Gluten-Free Granola
with Cacao

Organic Merchant
Gluten-Free Granola with Cacao
Recipe / Organic Merchant
Makes: 6–10 servings

4 cups certified gluten-free rolled oats ½ cup maple syrup, rice syrup or honey
2 cups raw nuts & seeds (sunflower seeds, for non-VG option
almonds, pumpkin seeds, sesame seeds) 1 tsp vanilla extract
1 tsp fine-grain sea salt Coconut flakes (optional)
2 tbsp Organic Merchant’s Spark Dust Milk or yoghurt of choice, kefir or
½ cup melted coconut oil fresh fruit, to serve

Add some spark to your morning routine! Organic
Merchant’s Spark Dust is made from Peruvian Cacao
and mixed with the sweet, earthy, nutty flavours
of Reishi and Shiitake mushrooms to provide a
vitamin- and antioxidant-dense boost to your
morning granola, nourish bowl, smoothie or coffee. 
For more information visit
organicmerchant.com.au
Preheat the oven to 180°C and line a large
baking dish with parchment paper.
In a large mixing bowl, combine the
oats, nuts and seeds, salt and Spark Dust.
Stir to blend.
Pour in the oil, syrup and vanilla. Mix
well until ingredients are lightly coated.
Pour the granola into a prepared dish
and use a large spoon to spread it in an
even layer. Bake until lightly golden, about
20 to 25 mins, stirring halfway. Then press
the stirred granola back down with your
spatula to create an even layer. At the half-
way mark, sprinkle the optional coconut
flakes on the top to become golden.
Remove from oven and let the granola
cool completely, undisturbed (at least 45
mins). The granola will further crisp up as
it cools. Break the granola into pieces by
stirring around with a spoon.
The granola can be stored in an
airtight container at room temperature
for 1 to 2 weeks.
Enjoy this wonderfully nutritious
breakfast with milk, yoghurt, kefir or
fresh fruit.

94 | EatWell
 Cacao Muesli
Bars

Cacao Muesli Bars

Recipe / Organic Merchant
Makes: 12 bars

½ cup rice syrup or honey ½ cup sesame seeds

for non-VG option
¼ cup coconut sugar
½ cup coconut oil or butter for
non-VG option
2 cups raw rolled oats
1 cup sultanas
½ cup sunflower seeds
½ cup pumpkin seeds
½ cup Organic Merchant
Spark Dust
½ tsp vanilla extract
½ tsp salt
⅓ cup flour
2 cups puffed grains, rice,
quinoa or amaranth

Preheat the oven to 160°C (fan-forced) and line a 28cm x 20cm

(approx.) baking tray with baking paper. This is optional, but it helps
with getting the finished muesli bars out in the end.
Combine the rice syrup, coconut sugar and coconut oil in a
saucepan over low-medium heat. Cook, while constantly stirring,
for 5 mins or until the oil melts and the sugar dissolves.
Bring to the boil and cook for 1–2 mins or until syrup thickens
slightly, then remove from heat.
Combine the oats, sultanas, sunflower seeds, pumpkin seeds,
sesame seeds, Spark Dust, vanilla extract, salt, flour and puffed
grains in a large bowl.
Mix everything together, then pour over the hot syrup and stir
thoroughly to combine well. Spoon the muesli bar mix into pan and
press down firmly.
Bake in the oven for 20–25 mins or until golden brown and crisp.
Cacao Bliss Balls Remove from the oven and set aside in the pan to cool completely.
Soaked with Energy Tea This may take a couple of hours.
Once the mixture is completely cooled and hardened, cut into
rectangles (5cm x 9cm) to serve.

Cacao Bliss Balls Soaked with Energy Tea

Recipe / Organic Merchant
Makes: 15–20 balls

1 cup figs Pinch salt

120mL Organic Merchant ½ cup Organic Merchant
Energy Tea (for soaking figs) Spark Dust
1 cup sunflower seeds Desiccated coconut or rosehip
1 tsp vanilla powder, to coat

Soak the figs in Organic Merchant Energy Tea overnight.

In the morning, strain the figs from the liquid. Do not throw out
the liquid as you will need it later on.
Combine the sunflower seeds, figs, vanilla, salt and Spark
Dust in a food processor until crumbly. In case the mix is not soft
enough (it should stick together when pressed) add a drop of the
tea into the processor.
Take a spoon of the mix and roll it into balls using your
hands. You can also coat them in desiccated coconut or another
ingredient of your choice. We like to use rosehip powder for the
finishing touch.
These cacao bliss balls can be stored in a refrigerator for
2–3 days.
Tip: You can experiment with different ingredients of your choice, such
as goji berries, almonds, cinnamon powder or hemp protein powder. If
you use berries, make sure to soak them with the figs overnight.

EatWell | 95
 RECIPES MADE WITH
ulu hye products
Ulu Hye offers a sustainable and healthy
solution to plant-based milk offerings. One
small, reusable jar makes a whopping 10 litres
of homemade milk. All you need to do is add
water and blend! With four varieties to choose
from (almond, hazelnut, hemp and mixed nut
blend), you can create delicious, homemade
milk in 60 seconds at home. The game changer
is you only make what you need, when you
need it. Say goodbye to using long-life cartons
and wasting half a carton of milk!
For more information visit uluhye.com.au
96 | EatWell
Ulu Hye
Creamy Vegan Spaghetti Carbonara
Recipe / Ulu Hye
Serves: 4
Mushroom “Bacon”
2 cups thinly sliced mushrooms
1 tsp smoked paprika
¼ cup salt
1 tbsp tamari
1 tbsp olive oil
Egg-free Sauce
½ head cauliflower, chopped into
small chunks
¾ cup cashews, soaked for 30 mins
in warm water
¾ cup nutritional yeast
¼ cup lemon juice
Splash tamari
1 tbsp Dijon mustard
Preheat oven to 175°C.
In a medium bowl, place sliced
mushrooms, paprika, olive oil, salt and
tamari and stir, then set aside.
Line a baking tray with silicone
mat or baking paper and place
chopped cauliflower onto tray and
bake for 25 mins.
Once cauliflower is ready, set aside
and place mushroom mix on a lined tray
and bake for 20 mins.
While mushrooms are baking, boil
some water in a large pan and cook pasta.
Creamy Vegan
Spaghetti Carbonara
1 tsp garlic powder
1 tsp onion powder
1½ cup Ulu Hye nut milk (use more or
less depending on the consistency you
wish to have)
1 tsp salt
500g dried spaghetti of choice
(GF, if required)
Chopped parsley, to garnish
Vegan parmesan: ½ cup hemp seeds,
4 tbsp nutritional yeast, ¼ tsp garlic
powder, ½ tsp salt all blitzed in your food
processor for 3–5 secs, to garnish
¼ cup grated vegan cheese, to garnish
(optional)
In a blender or food processor, place
cauliflower, cashews, nutritional yeast,
lemon juice, tamari, mustard, onion and
garlic powder and milk and blend on
high until you have a smooth and creamy
consistency. Season to taste.
Drain the pasta and place back into pan.
On a medium to low heat, add creamy
sauce and stir through until heated.
Add mushroom “bacon” and stir through.
Serve pasta and garnish with vegan
parmesan, fresh parsley and vegan
cheese, if desired.
 Creamy Vegan Pink
Ice Creams
Healthy Choc-
Hazelnut Sundae

Creamy Vegan Pink Ice Creams

Recipe / Ulu Hye
Makes: 4 ice creams Healthy Choc-Hazelnut Sundae
Recipe / Ulu Hye
Serves: 2
1 frozen banana Ice-lolly moulds and
1 cup frozen strawberries paddle-pop sticks
¼ cup Ulu Hye almond milk 1 cup coconut yoghurt 4 frozen bananas ¼ tsp Himalayan salt
1 tsp vanilla extract 2 Medjool dates
1 tbsp coconut cream Toppings
In a blender, combine banana, strawberries, almond milk and vanilla 2 tbsp cacao powder ⅓ cup melted chocolate
extract and blend until you have a smooth, creamy consistency. 2 tsp Ulu Hye hazelnut milk base Crushed hazelnuts
Pour mixture into ice-lolly moulds and insert paddle-pop sticks. ¼ cup water Desiccated coconut
Freeze for a minimum 3 hrs.
Line a baking tray with a silicon sheet or baking paper. In a blender, combine all ingredients except toppings and blend on
Pour coconut yoghurt into a bowl, dip ice creams into yoghurt, high until you have a thick, creamy consistency.
place onto the lined tray and re-freeze for a further hr. Serve in a glass or bowl, drizzle chocolate and top with crushed
Enjoy once frozen. hazelnuts and desiccated coconut.

Vegan Custard Tart Vegan Custard Tart

Recipe / Ulu Hye
Serves: 4

Base Custard
1 cup oats 1 cup Ulu Hye almond milk
100g arrowroot biscuits 2 tbsp cornflour
¼ cup desiccated coconut ½ tsp arrowroot
4 tbsp coconut oil 3 tbsp agave syrup or sweetener of choice
2 tbsp agave or rice malt syrup Pinch turmeric for colour
1 tbsp Ulu Hye almond milk 2 tsp vanilla bean paste
¼ tsp salt
Fresh fruit, to serve

In a blender or food processor combine and stir until completely combined.

oats and arrowroot biscuits and blitz.
Add desiccated coconut and salt and
blitz to a fine but crunchy powder.
Add coconut oil, syrup of your choice
and almond milk and combine.
Press into mini cake tins, patty cakes
or a large tart pan. If using patty cakes,
make sure there is a ridge so the
custard can sit within the crust.
Place in the freezer to set.
To make the custard, place milk,
cornflour and arrowroot in a small pan,
Turn stove on to a medium heat and
add agave syrup or sweetener of choice,
turmeric powder and vanilla bean paste.
With a whisk, continually stir; custard
will gradually thicken. Once it has
thickened to your desired consistency,
remove from heat. This should only take
a few mins, so watch carefully.
Remove base from freezer and fill
with custard.
Top with your preferred toppings, such
as fresh fruit.

EatWell | 97
 RECIPES MADE WITH
pearl river bridge products

Garlic Sesame
Noodles

Pearl River Bridge

Garlic Sesame Noodles
Use Pearl River Bridge
Recipe / Pearl River Bridge
Superior Light Soy
Serves: 3
Sauce as a dipping
sauce with your
favourite Asian snacks, Sauce
or add it to stir-fries 2 tbsp Pearl River Bridge Superior 1 tbsp minced garlic
and marinades for an Light Soy Sauce ½ tbsp minced ginger
2 tbsp Pearl River Bridge Premium ½ tsp white sesame seeds
extra flavour infusion.
Oyster Flavoured Sauce 200g noodles or spaghetti
It’s so versatile!
1 tbsp sugar Chopped spring onions, to garnish
Available at Coles. 2 tsp Pearl River Bridge Sesame Oil Chopped parsley, to garnish
For more 1 tbsp apple-cider vinegar
information visit
pearlriverbridge.com Mix all sauce ingredients in a small Cook noodles according to the package
bowl, stir to combine well and make instructions, drain and transfer into a bowl.
sure sugar has completely dissolved Add the sauce and toss noodles to
into the sauce. Add minced garlic, blend well with sauce, garnish with
minced ginger and sesame seeds, stir chopped spring onion and parsley and
to combine well again. serve immediately.

98 | EatWell
 Lemon
Chicken Salad

Lemon Chicken Salad

Recipe / Pearl River Bridge
Serves: 1

100g chicken breast Sauce

10g ginger 2 tsp Pearl River Bridge Premium
30g Chinese onion Deluxe Light Soy Sauce
1000mL 3% saline water 1 tsp Pearl River Bridge Premium
10g chilli flakes Oyster Flavoured Sauce
2 wedges lemon 5 tsp aromatic vinegar
Chopped parsley, to serve ¼ tsp lemon juice
½ tsp sugar
Salt, to taste
¼ tsp chilli oil

Put the chicken breast, ginger and Chinese onion into the cold saline
water, bring to the boil then turn to low heat and cook for 5 mins, turn off
the heat and braise the chicken for another 8 mins.
Bath the chicken in cold water. When cold, shred the chicken.
Mix all sauce ingredients together well.
Mix the chicken, chilli flakes and half of the sauce together in a bowl.
Decorate the salad with the rest of the sauce, lemon wedges and parsley.

Sweet and Sour Shrimp

Recipe / Pearl River Bridge
Serves: 3

Sauce 2 tbsp Pearl River Bridge Superior

3 tbsp Pearl River Bridge Sweet
and Sour Sauce
1 tsp Siracha or chilli sauce of
choice (optional)
Light Soy Sauce
2 tbsp cooking oil
3 cloves garlic, minced
450g shelled & deveined shrimp
Chopped parsley, to garnish

Mix all sauce ingredients together, stir to combine well, then set aside.
Heat the cooking oil in a pan over high heat. Add garlic and stir-fry until
it turns light brown. Add shrimp, stir-fry until the surface turns white.
Add sauce and cook until shrimp are cooked through.
Sweet and Sour Shrimp
Garnish with chopped parsley and serve immediately.

EatWell | 99
ARTICLE
seasonal food
There’s a Season
Seasonal food is popular right now, but is it all it is cracked up to be? We dig up
the truth to discover that it is good for you and for the planet.
easonal eating is a delightfully
S romantic thought in a prosaic world,
but is seasonal food worth it? It turns
out that seasonal food not only tastes
better than non-seasonal food, it is better for
you and the environment too. Before we look
at the benefits, we should be clear what we
are talking about.
Seasonal and local
There are two concepts out there when it
comes to seasonal food: “Global seasonality”
and “local seasonality”. Global seasonality
refers to food that is produced according to
the normal production season but which then
may be consumed anywhere in the world.
This might mean someone in Australia eating
a navel orange in December from Florida.
That orange would technically be “in season”,
but the distance it has travelled would negate
the environmental advantages and possibly
the nutritional benefits of seasonal food
as well. It would certainly undermine any
community-building benefits.
Local seasonality is more likely what you
think of when you think of seasonal food
100 | EatWell
Words / Terry Robson
and refers to food consumed in the natural
production season and within the same
climatic zone. In this scenario, you eat navel
oranges in Australia when they grow in
Australia (from March to August). Even within
Australia though, food produced in season
may travel many miles to get to you, so for the
environmental advantages of seasonal food to
apply you really need to eat local and seasonal.
Built for seasonal eating
You are designed to eat seasonally. This
fundamental fact has been highlighted
in a paper written by Stanford University
researchers based on research they had
done with the Hadza tribe in Tanzania. The
Hadza people live a traditional hunter-
gatherer lifestyle and the researchers had
the people collect their own stool samples
over a two-year period. The Hadzas would go
off into the bush, do what they had to do, and
then dip a swab into the stool. This allowed
the researchers to track the bacteria that
were present in each person’s gut (their
“microbiome”) and also to see if it would
change over the year.
The results showed that bacteria which
live in the gut in one season may almost
disappear in the next. For example, the
Hadza had more bacteria that would
produce enzymes to facilitate breakdown
of animal-sourced carbohydrates during
the dry season, and more bacteria to
provide enzymes to break down plant-based
carbohydrates during the wet season.
Although the Hadza might be living a
lifestyle more in line with our evolutionary
roots, they are as modern as any
industrialised human in biological terms.
The example of Hadza points to the changes
that should happen within your digestive
tract with the changing of seasons. The
microbiome of humans changes, or can
change, with the seasons to help with
digestion of seasonal food, boost immunity in
winter, decongest during spring, and release
body heat during summer.
Photography: Getty
It makes sense, too, when you think about it.
As the seasons change, the bacteria present
in the soil changes, the chemistry of the plants
that grow changes, and the bacteria that attach
themselves to those plants also change. When

Eating local, seasonal food is far
better for the environment.
you eat plants that are in season you are eating
the bacteria that go with them and you are
connected to the world outside you and all that
it demands of your body.
When you eat without regard for
seasonality, your internal environment
becomes out of sync with your external
environment. Seasonal eating is perhaps
the ultimate act of reconnection. Of course,
fresh food always tastes better too, which is
a bonus, but the evidence is there that food
eaten in season is also better nutritionally.
Optimal nutrition
Food should be enjoyable but it should also
be nourishing, and seasonal food does appear
to be a better nutritional option. Studies tell
us that spinach and green beans lose two
thirds of their vitamin C within a week of being
harvested. How do you get spinach that was
harvested a week ago? You grow your own,
swap with your neighbour, or you go to a local
farmer’s market and talk to the grower about
when they harvested. A study of broccoli
found that broccoli purchased in season has
about twice the vitamin C content of broccoli
purchased out of season.
Food eaten in the season of its harvest is
at its best nutritionally. The added zing and
zest that you get on your taste buds is just
an added bonus.
Apples: a case study
There is hardly a human pleasure that can
exceed the sensation of biting into a crisp, juicy
apple. No wonder we want to eat apples all year
round, but when were those apples grown?
Southern-hemisphere apple trees flower
in September and October and develop
apples for between five and eight months.
The first commercial apple harvested each
year is the Royal Gala, which is picked in mid
to late January and finishes around March.
Later varieties such as Red Delicious, Granny
Smith, Fuji, Pink Lady and Sundowner are
picked in April to May.
Are you doing the maths? Yes, that means
for much of the year you will be eating an
apple that is months old, possibly 10 months
old. This is made possible by storing the
apples at a temperature of zero degrees
Celsius. In that cold storage the fresh
apples are first exposed to an apparently
non-toxic gas and then after that, still
in the cold storage, kept in a low oxygen
atmosphere. This is aimed at keeping the
apples firm and crisp, although everyone
who has experienced the letdown of biting
into a floury and flavourless apple will know
that it doesn’t always work quite that way.
As far as the nutritional value of stored
apples goes, there is evidence that cold
storage of apples leads to the breakdown of
antioxidant phytochemicals.
A non-seasonal apple will certainly be less
nutritious and will probably be less enjoyable
than a fresh, in-season apple.
The sustainable option
To appreciate the value of seasonal local
food, it helps to think about the conventional
method of food delivery that yields the same
products throughout the year. The first part
of the environmental picture for conventional
food production is commonly referred to
as “food miles”, or how far a food has to
be transported to arrive at the consumer.
Transport produces carbon dioxide (CO2),
which is implicated in global warming, but it
is not simply how far your food travels that
tells the entire climate impact story.
A meaningful calculation of environmental
impact is to calculate the kilograms of CO2
emitted per tonne of food per kilometre
travelled. Based on these calculations,
shipping has the lowest emissions, followed
by train, then road transport and then
air (which produces around 100 times
the emissions of shipping). It’s not that
straightforward though, as the distances
involved in shipping are far greater than those
involved in road transport, usually.
On top of transport, non-seasonal food has
to be stored and usually cooled, which also
generates emissions. Eating local, seasonal
food is far better for the environment.
Get connected
There is a benefit from eating seasonal food
that goes beyond its nutritional value and
beyond what it does for the planet. It is a
benefit that is hard to measure, but it is as
real and powerful as those other benefits.
The most obvious way to eat seasonal
local food is to grow or raise it yourself.
There are limits to your capacity to do that.
If you are living on a standard 450-square-
metre block, how far can you go in living
self-sufficiently in terms of your food?
That depends on your own particular patch
of land and your individual ingenuity, but
hitting the limits of what you can or are
willing to grow yourself is where wonderful
things can happen.
This is the point where you raise your eyes
to explore outside of your backyard and that
is where the power of thinking and living
seasonally really lies. You will start to track
down your local farmers, you track down your
suppliers at your local growers’ market, you
connect with them and you buy from them
and you are now consuming food of which you
know the provenance.
All of a sudden you have disengaged from
a system based on the industrial food chain
and engaged with “the village”, your local
community. Eating seasonal food will require
you to know who grows it and to support the
growers’ market or, if that seems a little
overwhelming initially, you may want to get
involved in a box system where someone else
does the running around for you.
The act of engaging with the food you eat
and making a decision to eat seasonally
changes your consciousness and moves you
into a new sphere of greater connectedness
with the people who grow your food. Seeking
out seasonal food offers the opportunity for
connection with nature, natural rhythms,
other people, and with your “self”. All of
which adds up to a recipe for wellbeing.
Terry Robson is a writer, broadcaster, journalist,
speaker, editor-in-chief of WellBeing magazine
and editor of EatWell magazine.
EatWell | 101
SEASONAL FRUIT & VEGETABLES
summer

What's in season?
These are the fruits and vegetables that are in
season and so will be the freshest.

SUMMER
Vegetables
Asparagus, beans,
capsicum, celery, chillies,
cucumber, eggplant,
lettuce, okra, onions, peas,
potatoes, radish, sweet
corn, watercress, zucchini.
Fruit
Apricots, avocados, bananas,
blackberries, blueberries,
cherries, figs, grapes,
limes, lychees, mangoes,
mangosteens, melons,
nectarines, oranges, papaya,
passionfruit, papaw, peaches,
pears, pineapple, plums,
rambutans, raspberries,
red and black currants,
strawberries, tomatoes.

Mulch your corn (Zea m ays) as it grows

with pea straw or lucerne.

102 | EatWell
 Complete your collection
Are you one of the Wild ones?
Meet Wild, a new publication for the thought leaders,
belief shakers, style makers and paradise creators.

Issue #1
ONLY $9

The lat
edition est
for
ONLY
Issue #2
ONLY $9 $12.95

Get your copies now at wellbeingshop.com.au

REVIEWS

EatWell Reviews
Parwana: Recipes and Stories from
an Afghan Kitchen
Durkhanai Ayubi, Recipes By Farida Ayubi,
MURDOCH BOOKS
Food is rarely just the sum of ingredients found
on a plate and the Ayubi family’s food is as
much about story and heritage as it is about
taste. Author Durkhanai Ayubi weaves tales of
family, rituals, migration and belonging in this
beautifully-presented cookbook, bursting with
the life of a nation that is so much more than a
story of war and violence. The book takes the
name of the Ayubi family restaurant in Adelaide
that opened its doors in 2009 and includes the
recipes served there, made my Durkhanai’s
mother Farida. Inside, you will find fragrant
and flavourful food that has been lovingly
passed down through generations. Surprising
rice dishes, somewhat-familiar curries and
delightful sweet recipes combine to create a
culinary journey full of heart and soul.

The Less Waste No Fuss Kitchen

Lindsay Miles, HARDIE GRANT BOOKS Use It All: The Cornersmith guide to
Walk over to your kitchen and open the pantry a more sustainable kitchen
doors. What do you see? Flours, nuts, chips Alex Elliott-Howery And Jaimee
and biscuits all wrapped in single-use plastic? Edwards, MURDOCH BOOKS
Rice and pasta packets hidden at the back of Alex Elliott-Howery and Jaimee Edwards
the pantry, shadowed by outdated tins of lentils have joined forces to bring you Use It
and soup? If you relate to this common kitchen All: The Cornersmith guide to a more
scenario, don’t worry … us too. Thankfully, sustainable kitchen. For many years they
though, The Less Waste No Fuss Kitchen book explored ways in which to cook, wanting
by zero-waste educator and author, Lindsay to keep the meals affordable, effectual
Miles, will transform the way you shop, cook and without leaving too large a carbon
and eat. In the book, Miles focuses on three footprint behind them. The duo share
pillars: plastic and packaging; carbon footprint over 230 recipes with alternative flavour
and climate change; and food waste and combinations so you can be versatile
landfill. As you read, you quickly learn how in your ingredient selection and avoid
interconnected the three pillars are and what boredom in the process! With beautiful
you can do to kick kitchen waste to the kerb photography complementing their
— with ease. Learn how to avoid single-use wisdom, Elliott-Howery and Edwards'
packaging, switch up your daily staples, the book is a guide to choosing your food
dirty dozen and the clean 15, how to compost wisely without reducing the amount that
correctly and so much more. you consume. Teaching you how to lessen
your waste along the way and navigating
Plants for the People: A Modern Guide you through weekly, seasonal shopping.
to Plant Medicine
Erin Lovell Verinder, THAMES & HUDSON
Finally, a plant medicine book that speaks to
our modern-day lives. In Plants for the People,
expert herbalist, nutritionist and energetic
healer, Erin Lovell Verinder, takes the reader
on an in-depth voyage into plant medicine.
In this beautifully photographed book, you’ll
learn to celebrate plants, understand their
powers and harness their healing qualities.
Weaving ancient wisdom with a modern
approach, Plants for the People offers readers
recipes for teas, tinctures, syrups, balms,
baths and more. You’ll also find easy-to-make
tonics for addressing common ailments such
as bloating, low energy, winter colds and
anxiety. At the back of the book you’ll discover
a comprehensive materia medica: an extensive
history of plants, how to use them, what to look
out for and their energetic qualities.

104 | EatWell
 Presenting our greatest educational institutions to parents
looking for the right school for their child.

This valuable publication features articles about choosing the right

secondary school for your child, as well as other important issues in
education, including the welfare and health of your child, curricular and
learning opportunities, exchange programs and much more. Comprehe ve
listings of every secondary school in the state (NSW or VIC) also mean
that finding the right school for your child – whether public, independ nt,
Catholic, regional or boarding – is a less daunting task, as the most c rrent
and accurate information is presented.
p
Separate NSW and VIC versions available

ONLY
$9.95
each

Covers: Arden Anglican School (NSW)

and Camberwell Girls Grammar (VIC)

Grab the latest copy at universalshop.com.au/Books/choosing-a-school-nsw

and universalshop.com.au/Books/choosing-a-school-vic or call 1300 303 414 today
EatWell
FOR THE LOVE OF FOOD

Photography: Getty

106 | EatWell
 Poisson cru
Poisson cru is the French name for a Tahitian dish that is known as “ia ota”
(ee-ah oh-tah) in Tahitian. The literal French translation of poisson cru
is “raw fish” which is a decent clue as to the nature of the dish. It is most
commonly made with raw fresh tuna but can also be made with crab, eel,
lobster, mussels, prawns, octopus or sea urchin. The fish is cut into 1cm
cubes then covered in lime juice and chilled for 20 minutes. Some of the lime
juice is drained and then chopped onion, green capsicum, cucumber and
tomatoes are added. Just before serving it is all covered in coconut milk and
then presented on a bed of lettuce for a tasty, fresh nutritious meal.

EatWell | 107
 SUBSCRIBE NOW AND RECEIVE A BONUS BOOKAZINE

THE PERFECT OFFER

FOR YOUR NEW YEAR’S RESOLUTION

SAVE
OVER
30%

TOTAL VALUE
$91.95

6 issues
of EatWell magazine
RRP $72

plus a bonus
WellBeing Organic Gardening bookazine
RRP $19.95 each

For Only $60

Subscribe now at universalshop.com.au or call 1300 303 414 and quote the code EW34
 EatWell
SUBSCRIPTION OPTION
6 issues of EatWell magazine
plus a bonus copy of WellBeing Organic Gardening #1

ONLY $60
Order online: BONUS digital access will be given to every order made via universalshop.com.au

MY DETAILS
MY PERSONAL DETAILS:
Mr/Mrs/Miss/Ms First name:
Surname:
Address:
Suburb: Postcode:
Daytime telephone: ( )
Email:

GIFT SUBSCRIPTION:
Mr/Mrs/Miss/Ms First name:
Surname:
Address:
Suburb: Postcode:
Daytime telephone: ( )
Email:

PAYMENT OPTIONS
Cheque/money order for AU$
(Please make cheques payable to Universal Magazines Pty Ltd)
Please charge my: American Express Diners MasterCard Visa

Card number:
Expiry date (must be included):

Cardholder’s name:

Cardholder’s signature:

SUBSCRIBING MADE EASY

1300 303 414 SEND COUPON NOW
and quote the code EW34 Subscriptions Department,
Reply Paid 75687,
North Ryde NSW 1670
universalshop.com.au
and enter code EW34 (02) 9805 0714

mailorder@umco.com.au

Subscriptions will commence with the first available issue. Existing subscriptions will simply be
extended. Free gifts arrive separately to the magazine subscription and are sent as soon as
possible. Free gift offers do not apply to subscribers currently on the Easy Payment Plan or those
upgrading with the Early Bird offer. Offer open to Australian residents only. By subscribing you
acknowledge that you understand that ‘tip-ons’ and gifts or bonus issues that may be available
with non-subscriber copies of this magazine may not be provided to subscribers and is at the
discretion of Universal Magazines Pty Ltd. The Promoter shall not be liable for any loss or
damage which is suffered or sustained (including but not limited to, indirect or consequential
loss) or for personal injury which is suffered or sustained as a result of taking part in this or any
other gift offer. By subscribing, you consent to receive any direct marketing material including
emails which inform the recipient of the Promoter’s other publications, products, services or
events and to receive promotional material from third parties. Please tick the box if you do NOT
wish us to use this information for the purposes stated above . Offer only available while
stocks last, or until expiry date.

HURRY! Offer ends 28th February, 2021

 RECIPES
jamaican style

Jamaican Polenta
Porridge

Jamaican style
Traditional Jamaican cuisine revolved around maize, potatoes, peanuts and papaya. However, Spanish, Creole,
Caribbean and African flavours are now also prominent and typical Jamaican dishes feature spicy flavours in stews or
on barbecues. Enjoy some Jamaican flair in your cooking with recipes like: polenta porridge; jerk chicken salad; ginger
cake; lamb curry; lime, avocado and banana nice cream; jerk-spiced plantain chips; and a papaya smoothie.

Jamaican Polenta Porridge Jamaican Chocolate Semifreddo

Recipe / Georgia Harding
This Jamaican-inspired breakfast is a lovely change from
oatmeal. In Jamaica, cornmeal porridge is a common
breakfast. I’ve replaced the traditional condensed milk
with healthier options and I think the ginger honey
complements the spices and sweetens it beautifully.
Serves: 2
Recipe / Georgia Harding
I love well-made ice cream and there is a flavour called Jamaican Chocolate I
enjoyed many years ago that is now etched in my memory because it was absolutely
divine. So it was only fair that I replicate the flavours of that delectable treat in this
nourishing but delicious semifreddo.
Serves: 12

2 small avocados Topping

1 cup water
270mL coconut milk
1 cup coconut water
1 tsp vanilla essence
½ tsp ground cinnamon
¼ tsp ground nutmeg
½ cup coarse polenta
To serve
1 tbsp honey (or maple
syrup for VG option)
¼ tsp ground ginger
670mL full-fat coconut milk 250g raw almonds
170g rice malt syrup or maple syrup 3 tbsp maple syrup
250mL coconut water 1 tsp ground cinnamon
¾ cup cacao powder (raw or ⅛ tsp ground nutmeg
unsweetened Dutch process cocoa)
100g dark chocolate

In a medium saucepan, bring the water, coconut milk,
coconut water, vanilla and spices to the boil. Reduce to a
simmer and add the polenta, whisking constantly to begin.
Turn down the heat so the porridge is just breaking
bubbles on the surface (not spitting).
Simmer, stirring occasionally for about 30 mins, or
until the polenta is soft and creamy. If you are using a
finer polenta, it will take less time.
In a high-speed blender, place the avocado flesh, coconut milk, rice malt syrup (or
maple syrup), coconut water and cacao and blend until smooth and creamy.
Melt the dark chocolate in a bowl placed over a pot of simmering water. Stir well
until melted.
Line a loaf tin with non-stick baking paper. Place a quarter of the blender mixture into
the tin. Drizzle over about a third of the melted chocolate. Pop into the freezer for 5 mins
to just set the melted chocolate (no need to set the blender layer, just the chocolate).
Repeat until all the blender mixture and melted chocolate is layered.
Photography: Georgia Harding

The porridge will thicken as you cook it, but if you feel
it needs more water, add as required.
If it sticks to the pan, the heat is too high. Take it
from the heat and let it sit for a few mins, stir again
and it will come away.
Mix the honey and ginger together. Serve on top to
sweeten the polenta.
Freeze until set.
Meanwhile preheat the oven to 180°C (fan-forced) and line a baking tray with non-
stick baking paper. Toss the almonds with the maple syrup and spices and bake for
10–15 mins or until the almonds are toasted and the syrup has caramelised.
Allow to cool fully.
Prior to serving, invert the semifreddo onto a serving plate. Top with almonds and
serve as the ice cream starts to soften enough to cut.
Tip: To make this vegan replace the chocolate with a vegan chocolate or cacao nibs.

110 | EatWell
 Jamaican
Chocolate
Semifreddo

EatWell | 111
 RECIPES
jamaican style

Jerk Chicken Salad

Jerk Chicken Salad

Recipe / Georgia Harding
This is a fresh, summery salad that combines all of the flavours of
Jamaica in one bowl. The jerk chicken is classic Jamaican cuisine. The
combination of fruits, vegetables, herbs and peanuts in the salad and
dressing makes this one wholesome bowl of goodness.
Serves: 2

Jerk Chicken 1 red capsicum, diced

1 tsp ground cinnamon 1 cup finely diced pineapple
½ tsp ground cumin 6 spring onions, white part sliced
½ tsp dried thyme ¼ bunch coriander, leaves
¼ tsp mixed spice picked from stems
½ tsp sea salt
2 chicken breasts (approx. 500g) Mango Lime Dressing
2 tbsp olive oil 1 tsp fresh ginger, finely grated
½ mango, diced
Salad ½ lime, juice
½ butter-leaf lettuce (or ¼ tsp sea salt
another soft-leaf lettuce) 30mL water
¼ cup toasted peanuts
Photography: Georgia Harding, Jacqueline Alwill

Start with the jerk chicken by mixing the spices and sea salt together in a
bowl. Rub the chicken with the olive oil then the spice mix.
Heat a barbecue grill or cast-iron pan to a moderate heat. Cook the
chicken breast on both sides until cooked through, about 5–7 mins each
side. Once cooked, rest on your chopping board for 5–10 mins.
Combine the salad ingredients into two bowls.
To make the dressing, blend or purée the ingredients together until
smooth. Add extra water to thin further if necessary. It should be a thick
but pourable dressing.
Slice the chicken and place on top of the salad. Dress the salad just
prior to serving.

112 | EatWell
 Jamaican-Inspired
Ginger Cake
This flavoursome
cake is divine with a
cup of tea – perhaps
a hibiscus tea as they
do in Jamaica.

Jamaican-Inspired Ginger Cake

Recipe / Jacqueline Alwill
A delicious, wholesome cake inspired by the sugar
and spice of Jamaica. Divine served warm with a cup
of tea — perhaps a hibiscus tea as they do in Jamaica!
Makes: 1 cake to serve 8–10

¾ cup extra-virgin 250g natural yoghurt

olive oil 3 tbsp ground ginger
3 free-range eggs 2½ cups spelt flour
½ cup maple syrup 5 tsp baking powder
¼ cup milk

Preheat oven to 160°C and line a loaf tin with

greaseproof paper.
In a large mixing bowl, whisk extra-virgin olive
oil, eggs and maple syrup.
Add milk and natural yoghurt and mix. Add ground
ginger, spelt flour and baking powder and mix.
Pour into lined loaf tin and bake 55–65 mins or until
skewer inserted into the middle comes out clean.
Cool in tin for 20 mins then transfer to wire rack
to cool completely.

EatWell | 113
 RECIPES
jamaican style

Lime Avocado Banana Nice Cream Lime Avocado

Banana Nice Cream
Recipe / Jacqueline Alwill
A refreshingly healthy take on a traditional avocado
ice cream eaten in Jamaica. Serve as a delicious
dessert or as a cooling breakfast on a hot day.
Serves: 2

2 cups frozen banana ¾ cup avocado flesh

(approx. 3 whole (approx. ½ medium
frozen bananas) avocado)
2 tbsp fresh lime juice 1 tsp vanilla extract

Place all ingredients in a high-powered blender

and blitz to a creamy consistency.
Serve immediately.

Photography: Jacqueline Alwill

114 | EatWell
 Jamaican-Style Slaw Jamaican-Style
Slaw
Recipe / Jacqueline Alwill
Brilliantly fresh, sweet, spicy, crunchy and
flavoursome, this slaw is sure to trump all others.
If mangoes aren’t in season, use another seasonal
fruit — apples or oranges in the cooler months
make a wonderful alternative.
Serves: 4–6 as part of a shared meal

Dressing 3 carrots, peeled &

Brilliantly fresh, sweet, spicy,
3 tbsp extra-virgin sliced into matchsticks crunchy and flavoursome,
olive oil 2 spring onions, white this slaw is sure to trump
½ tbsp honey part finely chopped
2 tbsp apple-cider 3 tbsp chopped
all others.
vinegar fresh parsley
½ small clove 3 tbsp chopped
garlic, crushed fresh mint
½ tsp tabasco, or ¼ cup almonds,
to taste roughly chopped
¼ cup sunflower seeds
¼ savoy cabbage, 2 mangoes, skin
thinly sliced removed, sliced into
thin pieces

Whisk all dressing ingredients together in a small bowl.

Put all slaw ingredients, except the mango, into
a large bowl, add dressing and toss.
Layer half onto a serving plate, top with mango and
repeat. Enjoy with your choice of protein.

EatWell | 115
 RECIPES
jamaican style

Jerk-Spiced
Plantain Chips Jerk-Spiced Plantain Chips
Recipe / Lee Homes
Plantains are a staple in Jamaica, but are also found
throughout the Caribbean, Central America and Africa.
They’re a nutritious source of fibre, Vitamins A, B6, C,
folate, magnesium, and potassium.
The Jerk spice is a mixture of aromatics, spices, heat,
sweetness and herbs. It can be made by mixing 2 tsp
of garlic powder, 1 tsp cayenne pepper, 1 tsp smoked
paprika, 1 tsp of allspice, ½ tsp cumin, ½ tsp cinnamon,
1 tbsp coconut sugar, 1 tsp dried herbs such as parsley
and thyme. It can be stored in a cool dry place.
Serves: 4

1 plantain, sliced thinly on 1–2 tbsp vegetable oil

the diagonal (a mandolin or olive oil
is great for this) 1 tbsp Jerk seasoning
2 tbsp sesame seeds
Sea salt, for sprinkling

Preheat the oven to 180°C.

Toss all the ingredients together in a bowl and spread
on baking trays.
Bake for 15–20 mins, or until crisp, flipping the chips
over halfway through.
Enjoy warm or leave to cool, then store in an airtight
container for up to 1 week.

Papaya Smoothie Papaya Smoothie

Recipe / Lee Holmes
This smoothie reminds me of an island
paradise. It’s perfect for warmer days
served extra chilled.
Serves: 2

1 small knob of ginger, peeled

1 ripe papaya, peeled, seeded
& roughly chopped
Squeeze lime juice
½ cup coconut milk + extra
if you like it smooth
2 tbsp maple syrup
½ tsp nutmeg, to sprinkle on top

Place all ingredients in a high-speed

blender and blend until combined
and smooth.
Pour into a glass. Refrigerate before
serving or add ice cubes.
Serve with nutmeg sprinkled on top.
Photography: Getty, Lee Holmes

This smoothie reminds me

of an island paradise.

116 | EatWell
 Lamb Curry Lamb Curry
Recipe / Lee Holmes
Lamb pairs nicely with Jamaican-style spices like garlic, ginger and turmeric in this easy-to-
make curry. You could bulk up the dish by adding some long-grain rice, cooked in coconut milk
with beans, which is a popular side dish in Jamaica.
Serves: 4–6

2 tbsp coconut oil ½ tsp black mustard seeds

1 large brown onion, finely chopped 750g lamb, cut into 2cm pieces
2 carrots, finely chopped 500mL stock or filtered water
2 celery stalks, thinly sliced 1 bay leaf
2cm-piece fresh ginger, grated 1 tsp lemon zest
4 large cloves garlic, crushed Juice & zest 1 lemon
2 tsp ground turmeric Few thyme sprigs
2 tsp ground ginger 2 tsp sea salt
½ tsp freshly ground black pepper Coconut yoghurt or yoghurt of
½ tsp paprika choice, to serve
1 tsp ground coriander Coriander or fresh curry leaves,
1 tsp cumin to serve (optional)

Heat the coconut oil in a large saucepan
and sauté the onion, carrot, celery,
ginger and garlic for 4–5 mins, until the
onion is translucent.
Stir in the spices and cook for 2 mins,
or until fragrant.
Add the lamb and cook until brown.
Stir in the stock and bring to the boil, then
add the bay leaf, reduce the heat to low and
simmer gently, covered, for 1 hour 15 mins.
Add the lemon zest and juice and the thyme,
then simmer for an additional 10 mins.
Season to taste.
To serve, swirl in some coconut yoghurt
and garnish with coriander.

EatWell | 117
 RECIPES
jamaican style

Jamaican Jamaican Red Bean & Potato Hot Pot

Greens Recipe / Adam Guthrie
This Jamaican red bean hotpot recipe is an easy one-pot to feed the
family. Thyme and allspice dial up the spice in the beans and the
inclusion of potatoes makes for a hearty and nourishing dish.
Serves: 4

1 onion, finely chopped 3 cups cooked red kidney beans

2 cloves garlic, sliced
1 large red capsicum, chopped
into bite-sized pieces
1 large potato, chopped into
bite-sized pieces
1 large sweet potato, chopped
into bite-sized pieces
½ tsp ground allspice
2 cups vegetable stock
400mL coconut milk
5 sprigs fresh thyme
1 cup parsley, chopped
2 cups cooked brown
basmati rice, to serve

Heat a saucepan on a high heat, add the onion, garlic and red
capsicum and sauté for 2 mins.
Add the potato, sweet potato, red kidney beans, allspice, stock,
coconut milk, stock and thyme and stir.
Cover, bring to the boil and cook until the potatoes are soft. When
the potatoes are cooked, add the parsley and stir well. Remove the
sprig of thyme.
Serve with brown rice.

Jamaican Red Bean &

Potato Hot Pot

Jamaican Greens
Recipe / Adam Guthrie
Traditionally, this dish is made with Callaloo, a popular Jamacian
leafy green vegetable. But you can use any leafy greens — spinach,
silverbeet, chard or kale. It’s a perfect healthy side dish for a tropical
breakfast, lunch or dinner.
Serves: 2–4

1 onion, finely diced 1 long red chilli, finely chopped

2 cloves garlic, finely chopped 4 cups leafy greens, (spinach,
2 spring onions, finely chopped chard or kale), roughly chopped
4 sprigs thyme 2 tbsp water
2 medium tomatoes, chopped Salt & pepper, to taste

Place the onion, garlic, spring onion, thyme, tomatoes and chilli in
a casserole pot and dry sauté (no oil) for a couple of mins until the
Photography: Adam Guthrie

onions are translucent.

Add chopped greens and water, cover, and cook until they have wilted. This Jamaican red
Season with salt and pepper, to taste. bean hotpot recipe
is an easy one-pot to
feed the family.

118 | EatWell
 Jamaican Eggplant Jerk & Watermelon Salad Jamaican
Eggplant Jerk &
Recipe / Adam Guthrie
Watermelon Salad
This vegan recipe uses classic Jamaican flavours that balance the sweet with the spicy.
The perfect meal for family sharing or entertaining with friends.
Makes: 8 pieces

Eggplant Jerk ½ tsp nutmeg

2 large eggplants ½ tsp cinnamon 
½ onion, roughly chopped ¼ cup soy sauce
1 clove garlic ¼ cup lime juice
1 tbsp grated ginger 1 tbsp coconut sugar
1 tbsp grated fresh turmeric or
1 tsp turmeric powder Watermelon Salad
1 long fresh red chilli, chopped ½ watermelon, skin removed
4 sprigs of thyme, leaves picked ½ cup fresh mint leaves
1 tsp allspice Juice 1 lime

Heat an oven to 180°C. Slice the eggplant into
5cm thick rounds, place on a baking tray and
bake in the oven for 20 mins or until soft.
Meanwhile, place all the other eggplant jerk
ingredients in a blender and blend to a sauce,
then place in a large bowl.
Heat a grill plate or barbecue, then remove
the eggplant from the oven and place the
eggplant pieces in the sauce bowl. Once
covered, remove the eggplant pieces and
place them on the grill. Cook until char lines
are formed on both sides.
Cut the watermelon into bite size pieces,
roughly chop the mint. Place both into a bowl,
squeeze over the lime juice and mix well.
To serve, slice the eggplant into strips and
place on a board. Serve the remaining sauce
from the eggplant and the watermelon in
separate bowls. Place all on a table and let
everyone help themselves. 

EatWell | 119
EAT WELL
food source
Kez’s Kitchen Chocolate
Cream Princetons
These crunchy hand-crafted biscuits are
created from wholesome ancient grains,
coconut, almonds and golden syrup and
Coffex Coffee filled with a silky vegan chocolate cream as
Coffex award-winning coffee is a blend the final touch. This scrumptious vegan treat
of high-altitude-grown beans, which are delivers a taste of nostalgia, whilst being
fair trade and certified organic. Specially gluten-free, vegan, FODMAP-certified, dairy-
roasted and blended to produce a smooth, free and made with no preservatives. Located
medium-bodied espresso, fairness never in the health aisle at Coles, Woolworths and
tasted so good. your local independent stores.
W: coffex.com.au W: kezs.com.au
That’s Amore Fiore di Latte
Made using only the best quality farm fresh
milk sourced in Victoria, That’s Amore Cheese
produces award winning Italian-style cheeses
that are proudly free of preservatives and
artificial colours. Fior di Latte is our gourmet
fresh mozzarella, perfect for a caprese salad,
enjoyed on crusty bread or melted in your next
baked dish. Available in 250g, 500g and 1Kg
W: thatsamorecheese.com.au
Ulu Hye
Ulu Hye offers a sustainable
and healthy solution to plant-
based milk offerings. One small,
reusable jar makes a whopping
10 litres of homemade mylk.
All you need to do is add water
and blend! With four varieties to
choose from (almond, hazelnut,
hemp and mixed nut blend), you
can create delicious, homemade
milk in 60 seconds at home. The
game changer is you only make
what you need, when you need
it. Say goodbye to using long
life cartons and wasting half a
carton of milk.
W: uluhye.com.au
120 | EatWell
Tilda Wholegrain Basmati Rice
The perfect accompaniment to a curry, it
has to be Tilda Basmati. The creaminess
of coconut, a hint of chilli and the delicate
flavour of lemongrass give the slender
basmati grains a Thai twist. Tilda Coconut
Chilli and Lemongrass Basmati is ready to
eat in just two minutes, serving two.
W: tildarice.com
Vetta Rural Aid Penne
Made from 100% responsibly
sourced wheat, and proudly
Australian owned and made,
the Vetta Rural Aid range
proudly donates 10c per pack
to Rural Aid to fund much
needed rural community
initiatives. Available in 500g
and 750g in Woolworths
supermarkets nationally.
W: vettapasta.com.au
Food for Health
Love brekkie? Try Food For Health’s
delicious new range of crunchy
clusters, warming porridges and
low sugar probiotic balls. Packed
full of healthy seeds, nuts, oats and
fruit pieces, breakfast just got more
exciting! Gluten-free, vegan and
FODMAP-friendly options. Available
in the health food aisle at Coles.
W: foodforhealth.com.au
The Bare Bird
The Bare Bird has been farming
chickens in country Victoria for
more than 40 years. All Bare Bird
Chicken products are 100 per cent
antibiotic free, accredited free
range, contain no added hormones
or steroids and are raised on a
vegetarian diet. Enjoy our new
premium Boneless Butterflied
Chicken. Cut by hand, each chicken
is butterflied so it will cook quicker
and more evenly, but remain
tender and tasty. Ideal for any
occasion, easy to carve and serve,
this versatile chicken can be oven
baked, pan fried or barbecued.
W: thebarebird.com.au
 Riceberry rice Cheeki Insulated
Have you ever tasted Thailand’s Coffee Mug
purple rice? It’s called riceberry Whether you’re a
rice and it’s a cross between matcha morning
Hom Nin (non-glutinous black person or a flat-white
rice) and the fragrant Thai Hom fan, a BYO Cheeki
Mali rice. The delicious riceberry insulated coffee mug
rice is rich in antioxidants such as will keep your brew
beta-carotene, gamma oryzanol, nicely warm for up to
vitamin E, zinc and folic acid. It eight hours. The unique
is also high in fibre, which aids and easy to use pop-up
digestion and slows down the lid is 100 per cent leak-
effects of ageing. Riceberry proof and every Cheeki
rice is a favourite among those product is toxin-free.
looking for a healthier alternative A win for you and a win
to regular rice. for the planet!
W: tourismthailand.org W: cheeki.net.au

The Good Harvest Co. Flour Organic Merchant Corn Thins®

Crafted from 100 per cent responsibly- Add some spark to your morning routine! CORN THINS are not rice cakes. They’re made
®

sourced Australian wheat, The Good Harvest
Co. Flour allows you to #CreateSomethingGood,
with 10c per bag of flour sold donated to
Rural Aid to support Australian farming
communities. Available in plain and self-
raising flour from the baking aisle in Coles.
W: thegoodharvest.co
Organic Merchant’s Spark Dust is made from corn and taste delicious, like popcorn
from Peruvian Cacao and mixed with the squished into a healthy crispbread. CORN
sweet, earthy, nutty flavours of Reishi and THINS® products are gluten free, non GMO and
Shiitake mushrooms to provide a vitamin contain good levels of fibre. Enjoy them on their
and antioxidant dense boost to your morning own, with your favourite toppings, or in some
granola, nourish bowl, smoothie or coffee.  deliciously creative recipes.
W: organicmerchant.com.au W: cornthins.com

Southern Cross Pottery

Niulife
Niulife’s Vegan Fysh Sauce has the same
fish sauce taste while being 100 per cent
plant-based. A deliciously healthy fish-free
alternative, containing no preservatives,
gluten, or MSG. Use as a direct vegan
substitute for fish sauce in stir-fries,
marinades and laksas.
W: niulife.com.au
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 flavour infusion. It’s so versatile!
Available at Coles.
W: pearlriverbridge.com
Southern Cross Pottery is pleased to
announce a new range of reusable cups that
can be used for all beverages. They are all
handmade in Australia using porcelaneous
stoneware and feature a silicone lid and
band. Available in a large range of colours,
the cups are easy to clean, dishwasher and
microwave safe and BPA-free.
W: southerncrosspottery.com.au

EatWell | 121
EatWell
index
Index
A lmonds
Almond Dressing 26
Gluten-free Almond Vanilla
Pear Cake 39
Apples
Apple & Cinnamon Muffins 89
Apple & Cinnamon Scrolls 93
Apple & Goat’s Cheese Galette 29
Apple & Mint Frappe 92
Apple Almond Breakfast Slice 84
Apple Coleslaw Salad with
Cashew Mayonnaise 88
Apple Crumble Cake 84
Chicken & Apple Salad 91
Creamy Potato and Apple
Soup 22
Eggplant, Apple & Snow Pea
Curry 86
Fermented Apple Sauerkraut 88
Pork Apple Tray Bake 86
Rhubarb, Apple & Strawberry
Crumble with Turmeric
Custard 87
Strawberry & Apple Rhubarb
Cake 90
Apricot Chickpea & Roast
Veggie Tagine with Cauliflower
Rice 26
Asparagus
Grilled Chicken & Asparagus
Salad 61
Pesto, Asparagus & Tomato
Risotto 68
Avocado
Avocado, Fennel & Grapefruit
Salad 25
Gluten-free Smashed Avocado
Toast Topped with Roast
Veggies 68
Guacamole 24
Lime Avocado Banana Nice
Cream 114
B aba Ganoush, Zucchini 41
Bananas
Creamy Vegan Pink Ice
Creams 97
Healthy Choc-Hazelnut
Sundae 97
Lime Avocado Banana Nice
Cream 114
Beans
Chicken Breast, Roast Peach
& Cannellini Bean Salad 60
Jamaican Red Bean & Potato
Hot Pot 118
Beef Mince Savoury Bowl 52
Beetroot & Tomato Soup 73
Bento Bowl 66
Berries
Chilled Strawberry, Mint
& Coconut Soup 30
Raw Lemon Curd & Blueberry
Labneh Tarts 80
Rhubarb, Apple & Strawberry
Crumble with Turmeric
Custard 87
Strawberry & Apple Rhubarb
Cake 90
Bibimbap 82
Bliss Balls, Cacao, Soaked
with Energy Tea 95
Blueberry & Lemon Curd Labneh
Tarts 80
Bread, Focaccia, Rosemary
Garlic 79
Burrata Salad with Nectarines
& Tomatoes 46
C abbage
Apple Coleslaw Salad with
Cashew Mayonnaise 88
Fermented Apple Sauerkraut 88
Quinoa Rainbow Salad 70
Cacao
Cacao Bliss Balls Soaked with
Energy Tea 95
Cacao Muesli Bars 95
Cacao Protein Smoothie 57
Gluten-Free Granola with
Cacao 94
Cakes
Apple & Cinnamon Scrolls 93
Apple Almond Breakfast Slice 84
Apple Crumble Cake 84
122 | EatWell
Classic Chocolate Mud Cake 79
Gluten-free Almond Vanilla Pear
Cake 39
Jamaican-Inspired Ginger
Cake 113
Strawberry & Apple Rhubarb
Cake 90
Cannellini Bean, Chicken Breast
& Roast Peach Salad 60
Carrots
Vegan (Carrot) Lox with
Cream Cheese 81
Zucchini & Carrot Raw “Pasta”
with Pesto Sauce 66
Cashews
Cashew Mayonnaise 88
Cashew Queso 34
Cashew Sour Cream 24
Cauliflower
Asian Cauliflower Taco 62
Chickpea & Roast Veggie Apricot
Tagine with Cauliflower Rice 26
Cheese
Cheesy Vegetable Slice 50
Farfalle with Zucchini &
Stracciatella 47
High-Protein Egg & Cottage
Cheese Roll-Ups 38
Orange Haloumi & Bitter Greens
Salad 28
Supplì al Telefono 47
Chicken
Chicken & Apple Salad 91
Chicken Breast, Roast Peach &
Cannellini Bean Salad 60
Grilled Chicken & Asparagus
Salad 61
Jerk Chicken Salad 112
Lemon Chicken Salad 99
Warm Chicken Breast & Orange
Vinaigrette Salad 61
Zesty Lemon Chicken with
Pomegranate & Coriander 83
Chickpeas
Chickpea & Roast Veggie Apricot
Tagine with Cauliflower Rice 26
Crispy Chick Nuts & Seeds 40
Spicy Chickpeas 36
Chocolate. see also Cacao
Classic Chocolate Mud Cake 79
Healthy Choc-Hazelnut
Sundae 97
Jamaican Chocolate
Semifreddo 110
Coconut & Lettuce Soup 74
Coleslaw
Apple Coleslaw Salad with
Cashew Mayonnaise 88
Jamaican-Style Slaw 115
Cottage Cheese & Egg
High-Protein Roll-Ups 38
Crackers, Star, with Minted Pea
Dip 40
Crumble, Rhubarb, Apple &
Strawberry, with Turmeric
Custard 87
Curries
Eggplant, Apple & Snow Pea
Curry 86
Lamb Curry 117
Custard
Turmeric Custard 87
D
Vegan Custard Tart 97
ips
Cashew Queso 34
Guacamole 24
Herb & Feta Hummus 38
Minted Pea Dip with Star
Crackers 40
Zucchini Baba Ganoush 41
Dressing
Almond Dressing 26
Green Tahini Dressing 70
Mango Lime Dressing 112
Drinks
Apple & Mint Frappe 92
Cacao Protein Smoothie 57
Mango Breakfast Smoothie 56
Papaya Smoothie 116
E ggplant
Eggplant, Apple & Snow Pea
Curry 86
Jamaican Eggplant Jerk
& Watermelon Salad 119
Eggs
The Breakfast Board 59
High-Protein Egg & Cottage
Cheese Roll-Ups 38
Roast Veggie Frittata 71
Supercharged Scrambled Eggs 58
F arfalle with Zucchini &
Stracciatella 47
Fennel, Avocado & Grapefruit
Salad 25
Feta & Herb Hummus 38
Focaccia Bread, Rosemary
Garlic 79
Frappe, Apple 92
Frittata, Roast Veggie 71
Fritters, Quick Vegetable 36
Fudge, Peanut Butter 34
G alette, Apple & Goat’s
Cheese 29
Ginger Cake, Jamaican-
Inspired 113
Goat’s Cheese & Apple Galette 29
Granola, Gluten-Free, with
Cacao 94
Grapefruit, Avocado & Fennel
Salad 25
H aloumi, Orange & Bitter
Greens Salad 28
Hazelnut-Choc Sundae 97
Hummus, Herb & Feta 38
I ce Cream
Creamy Vegan Pink Ice
Creams 97
Healthy Choc-Hazelnut
Sundae 97
Jamaican Chocolate
Semifreddo 110
Lime Avocado Banana Nice
Cream 114
Spinach Ice Cream 43
J ackfruit San Choy Bau 22
K iwi & Pineapple Corn Thins
Crumble 81
L amb Curry 117
Lemon Chicken Salad 99
Lemon Curd & Blueberry Labneh
Tarts 80
Lentil Savoury Mince 53
Lettuce & Coconut Soup 74
Lime Avocado Banana Nice
M
Cream 114
angos
Mango Breakfast
Smoothie 56
Mango Lime Dressing 112
Soft Tacos with Mango Salsa 24
Thai Mango Salad with Almond
Dressing 26
Vegan Sashimi Fysh 63
Mayonnaise, Cashew 88
Mozzarella Supplì al Telefono 47
Muesli
Bircher Muesli 56
High Protein Bircher Bowls 58
Muesli Bars, Cacao 95
Muffins, Apple & Cinnamon 89
Mushrooms, Broccoli & Spinach,
Sautéed, with Baked Tempeh
and Peanut Sauce 54
N ectarines & Tomatoes with
Burrata Salad 46
Noodles, Garlic Sesame 98
Nuts
Crispy Chick Nuts & Seeds 40
Spiced Nuts 42
O range Haloumi & Bitter
Greens Salad 28
P ad Thai, Pungent
Plant-Based 63
Papayas
Baked Papaya with Lime
& Coconut Yoghurt 31
Papaya Smoothie 116
Red Papaya Salad 25
Pasta
Creamy Vegan Spaghetti
Carbonara 96
Farfalle with Zucchini
& Stracciatella 47
Garlic Sesame Noodles 98
Peach & Cannellini Bean Salad
with Chicken Breast 60
Peanut Butter Fudge 34
Pears
Gluten-free Almond Vanilla
Pear Cake 39
Poached Pear Salad 20
Peas
Minted Pea Dip with Star
Crackers 40
Minted Pea Smash 81
Pikelets, Perfect 78
Pineapple & Kiwi Corn Thins
Crumble 81
Plantain Chips, Jerk-Spiced 116
Plum Tomato Tart 20
Polenta Porridge, Jamaican 110
Pork Apple Tray Bake 86
Porridge Jamaican Polenta 110
Potatoes
Creamy Potato and Apple
Soup 22
Jamaican Red Bean & Potato
Hot Pot 118
Prawns
Prawn Jalfrezi 83
Sweet and Sour Shrimp 99
Prune & Vegetable Moroccan
Tagine 28
Q uinoa
The Breakfast Board 59
R
Quinoa Rainbow Salad 70
atatouille, French Roasted 74
Red Bean & Potato Jamaican
Hot Pot 118
Red Cabbage
Apple Coleslaw Salad with
Cashew Mayonnaise 88
Fermented Apple Sauerkraut 88
Quinoa Rainbow Salad 70
Rhubarb
Rhubarb, Apple & Strawberry
Crumble with Turmeric
Custard 87
Strawberry & Apple Rhubarb
Cake 90
Rice
Bibimbap 82
Pesto, Asparagus &
Tomato Risotto 68
Supplì al Telefono 47
Risotto, Pesto, Asparagus
& Tomato 68
Roll-Ups, High-Protein Egg
& Cottage Cheese 38
S alads
Apple Coleslaw Salad with
Cashew Mayonnaise 88
Avocado, Fennel & Grapefruit
Salad 25
Burrata Salad with Nectarines
& Tomatoes 46
Chicken & Apple Salad 91
Chicken Breast, Roast Peach
& Cannellini Bean Salad 60
Gardener’s Salad with Cherry
Tomatoes 30
Grilled Chicken & Asparagus
Salad 61
Jamaican Eggplant Jerk
& Watermelon Salad 119
Jamaican-Style Slaw 115
Jerk Chicken Salad 112
Lemon Chicken Salad 99
Orange Haloumi & Bitter
Greens Salad 28
Poached Pear Salad 20
Quick Salad Jars 72
Quinoa Rainbow Salad 70
Red Papaya Salad 25
Thai Mango Salad with
Almond Dressing 26
Warm Chicken Breast & Orange
Vinaigrette Salad 61
Salsa
Breakfast Salsa 50
Mango Salsa 24
San Choy Bau, Jackfruit 22
Sandwich, TLT (Tempeh Lettuce
Tomato) 54
Sauerkraut, Fermented Apple 88
Sausage, Pork, & Apple Tray
Bake 86
Seafood
Prawn Jalfrezi 83
Sweet and Sour Shrimp 99
Semifreddo, Jamaican
Chocolate 110
Shrimp
Prawn Jalfrezi 83
Sweet and Sour Shrimp 99
Slice, Apple Almond Breakfast 84
Smoothies
Cacao Protein Smoothie 57
Mango Breakfast Smoothie 56
Papaya Smoothie 116
Snow Pea, Eggplant & Apple
Curry 86
Soups
Chilled Strawberry, Mint
& Coconut Soup 30
Creamy Potato and Apple
Soup 22
Lettuce & Coconut Soup 74
Tomato & Beetroot Soup 73
Spaghetti Carbonara. Creamy
Vegan 96
Spinach Ice Cream 43
Stracciatella & Zucchini with
Farfalle 47
Strawberries
Chilled Strawberry, Mint &
Coconut Soup 30
Rhubarb, Apple & Strawberry
Crumble with Turmeric
Custard 87
Strawberry & Apple Rhubarb
Cake 90
Supplì al Telefono 47
T acos
Asian Cauliflower Taco 62
Soft Tacos with Mango Salsa 24
Tagines
Chickpea & Roast Veggie Apricot
Tagine with Cauliflower Rice 26
Moroccan Vegetable & Prune
Tagine 28
Tahini Dressing 70
Tarts, Dessert
Raw Lemon Curd & Blueberry
Labneh Tarts 80
Vegan Custard Tart 97
Tarts, Savoury
Apple & Goat’s Cheese Galette 29
Plum Tomato Tart 20
Tempeh
Baked Tempeh, Peanut Sauce
& Sautéed Mushrooms, Broccoli
& Spinach 54
TLT (Tempeh Lettuce Tomato)
Sandwich 54
Tomatoes
Burrata Salad with Nectarines
& Tomatoes 46
Gardener’s Salad with Cherry
Tomatoes 30
Pesto, Asparagus & Tomato
Risotto 68
Plum Tomato Tart 20
Tomato & Beetroot Soup 73
Turmeric Custard 87
V egetables
Bento Bowl 66
Bibimbap 82
Cheesy Vegetable Slice 50
Chickpea & Roast Veggie Apricot
Tagine with Cauliflower Rice 26
French Roasted Ratatouille 74
Jamaican Greens 118
Moroccan Vegetable & Prune
Tagine 28
Pungent Plant-Based Pad
Thai 63
Quick Vegetable Fritters 36
Roast Veggie Frittata 71
W atermelon & Eggplant Jerk
Jamaican Salad 119
Wraps, High-Protein Egg &
Cottage Cheese Roll-Ups 38
Z ucchini
Farfalle with Zucchini &
Stracciatella 47
Zucchini & Carrot Raw “Pasta”
with Pesto Sauce 66
Zucchini Baba Ganoush 41
Alwill, Jacqueline
14, 28–29, 38, 40–41,
113–115
Guthrie, Adam
13, 22, 24–25, 53–54, 66,
68, 86–88, 118–119
Guy, Lisa
12, 25–26, 36, 38–39,
56–57, 68, 70–71, 88–90
Harding, Georgia
14, 20, 22, 34, 36, 50, 52,
84, 86, 110, 112
Holmes, Lee
13, 30–31, 40, 42–43,
58–59, 73–74, 116–117
Minnebo, Danielle
12, 70, 72, 91–93