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WINTER
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Easy & delici
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ISSUE 57
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 The blood orange is originally from the Mediterranean region, likely Italy or Spain. It has found a home
in Australian orchards and its subtropical climate. The cooler nights of winter and spring are essential
for developing its striking crimson colour. What sets it apart from a regular orange is its bold, berry-like
flavour. If you want to add drama and fun to the kitchen, the blood orange is ideal.
The blood orange offers a powerful health boost. Its red colour comes from anthocyanins — the
same antioxidants that make blueberries blue — which may help reduce inflammation and promote
heart health. Other nutritional benefits overlap with the navel orange. High in vitamin C and fibre,
the blood orange supports immune health, skin and digestion and may help regulate cholesterol levels.
When it comes to flavour, the blood orange stands out for its balance of sweet and tangy with subtle
hints of raspberry or strawberry. Often less acidic and sweeter than the navel orange, it provides a
refined citrus experience. The blood orange is a brilliant addition to salads, seafood and desserts like
tarts or sorbet. Its juice adds depth to sauces and dressings or try it in your morning green smoothie
for a zesty pop. It pairs beautifully with goat’s cheese, chocolate and fresh herbs like mint or basil.
Citrus is beloved for its vibrant, refreshing flavour and natural sweetness that brightens any dish
or drink. The blood orange takes it a step further. It’s a must-try for anyone seeking a nutritious and
exciting twist on citrus.

6 | EAT WELL
 E AT W ELL
for the love of food

EAT WELL | 7
 Editor Dana Diament
Sub-Editor Michelle Segal
Designer Michaela Primiano
Feature Writers Linda Moon,
Lisa Holmen, Caroline Roberston,
Jennifer Stackhouse
Chefs Lee Holmes, Georgia Harding, Lindy
Zolnierczak, Lisa Guy, Joanna Rushton

On the cover
Pineapple Rice Loaded Capsicums
by Lindy Zolnierczak,
Page 73

Head of Brand Partnerships

fr the
Tracey Dwyer Ph +61 414 431 415
Ad Partnerships Manager
Amy Frank +61 450 195 373
Advertising Production Co-ordinator
Mila Rojano Ph +61 2 9887 0325
Publisher Janice Williams

EDITOR
ood was my ęrst love. My mother says I I later attended cooking school and worked Chairman/CEO Prema Perera

F ate anything and everything that was put

in front of me as a child — and not much
has changed. If you cook for me, my curiosity
in kitchens in Sydney. Through honing my craft
and learning from talented chefs, I ingrained my
love for food as a means of creative expression
Publisher Janice Williams
Chief Financial Ofęcer
Vicky Mahadeva
Associate Publisher Emma Perera
Circulation Business
and my appreciation for your efforts will always and connection with others. While I diverged Development Manager
Mark McTaggart
bring the fork to my mouth as I savour the from the path of becoming a chef, I’m so
Subscription enquiries 1300 303 414
Ġavours and love behind it. grateful for those years. Circulation enquiries +61 2 9805 0399
The kitchen is and has always been my For me, time in the kitchen is both an act of
favourite room in the house. As a little girl, service and a practice of mindfulness. Give me
EatWell Issue 57 is published by Universal WellBeing
I was my dad’s shadow both at home and in his 20 minutes, and my whole mood transforms. Pty Ltd, Unit 5, 6–8 Byęeld Street, North Ryde
NSW 2113, Australia. Phone: +61 2 9805 0399,
cafe. I’d perch on the bar stool closest to the Sitting down to a meal, whether alone or with Fax: +61 2 9805 0714. Printed by KHL Printing Co
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kitchen, captivated by the activity, sometimes loved ones, is something I look forward to daily. Gotch, Australia. Editorial advice is non-specięc
and readers are advised to seek professional
beautifully orchestrated, sometimes gloriously My husband jokes that I never like to “waste” a advice for personal problems. Individual replies
to readers’ letters by consulting editors are not
chaotic. Kitchens pulse with energy, passion meal, and he’s right. possible. The opinions expressed by individual
and creativity. They hold a magic that never The joy in the process of cooking has led me writers in WellBeing are not necessarily those of
the publishers. This book is copyright. Apart from
fails to inspire me. here. I’m thrilled to be at the helm of EatWell any fair dealing for the purpose of private study,
research, criticism or review as permitted under
At 11, I ęlmed a vegetarian cooking show for and pour my love for food and connection the Copyright Act, no part may be reproduced by
any process without written permission. Enquiries
a school project — long before vegetarianism into these pages — sharing stories, recipes should be addressed to the publishers. The
publishers believe all the information supplied in
or videography were mainstream. My dad, and ideas that celebrate the power of food to this book to be correct at the time of printing. They
are not, however, in a position to make a guarantee to
not a vegetarian himself, gamely helped me nourish not only our bodies, but also our hearts this effect and accept no liability in the event of any
experiment with recipes that, in all honesty, and relationships. information proving inaccurate. Prices, addresses
and phone numbers were, after investigation and to
turned out horribly. We laughed a lot, and Here’s to the meals we share, the experiments the best of our knowledge and belief, up to date at
the time of printing, but the shifting sands of time
that project taught me something invaluable: we embrace and the love we bring to the table. may change them in some cases. It is not possible
for the publishers to ensure that advertisements
ideas are worth pursuing. He didn’t try to which appear in this publication comply with the
Competition and Consumer Act 2010 (Cth) and the

Dana
steer me toward safer, tastier dishes. Australian Consumer Law. The responsibility must
therefore be on the person, company or advertising
Instead, he let me make mistakes and learn. agency submitting the advertisements for
publication. While every endeavour has been made
Through it, I uncovered skills that have to ensure complete accuracy, the publishers cannot
stayed with me through my youth and be held responsible for any errors or omissions. This
magazine is printed on paper that comes from a mill
beyond: planning, execution, instructing Give u s foo d bac k that satisęes the requirements of ISO 14001.
*Recommended retail price
and creative production. We want your foodback: EatWell is all about ISSN 2204-2474/0812-8220
Copyright © Universal Magazines MMXXV
Food is my love language. I discovered this building a sharing community of people who care ACN 003 026 944
about the origins, quality and enjoyment of our umco.com.au
when I moved out of home at 18. My culinary
food, so we want to hear from you. Let us know
Important: This magazine is intended as a reference
skills were a good seven years ahead of my how you have found some of the recipes you have volume only, not as a medical manual. While the
made from this issue, share the improvements you information is based on material provided by
peers and as a quiet, awkward introvert, it was researchers, the magazine does not presume to give
might have made or even send us one of your own medical advice. Be sure to consult your physician
the perfect way to make friends. Still to this day,
favourite recipes. We will publish as many of your before beginning any therapeutic program.
cooking lets me engage in social situations insights and contributions as we can. Send your We are a member of
while staying comfortably in my element. foodback to Dana at [email protected].

8 | EAT WELL
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 Contents
1 2 Fo o d P r o f i l e : R a d i s h e s
There’s a whole lot more to this fast-growing root vegetable than
the cherry-red variety with crisp white Ġesh you’re familiar with.

14 Fo o d P r o f i l e : S a g e
Widely used in Greek, Italian and Middle Eastern cuisines, sage
is well known for its culinary delights but also has signięcant
medicinal uses.

1 6 Fo o d P r o f i l e : E d i b l e P a n s i e s
Beautify your salads and desserts, as well as your garden, with
33
these colourful cottage garden classics.

18 K itc h e n M a s t e r y
Learn how to seed a pomegranate, preserve nuts, work with a 8 8 R e c i p e s : D a n i s h Cu lt u r a l C o o k i n g
spiraliser and use a high-speed blender in three different ways. These recipes celebrate seasonal produce, simple techniques
and the welcoming spirit of Danish cuisine.
2 2 Fe e d Yo u r A d r e n a l s
Feeling tired even after a good night’s sleep? Discover the 9 4 G r o w i n g G u i d e : G a r d e n t o Ta b l e
best foods to combat adrenal fatigue, boost your energy Learn how to grow leek, okra and turnip in this issue’s
and curb cravings. Garden to Table feature.

3 2 R e c i p e s : B a c k to B a s i c s 10 0 DI Y: I m mu n e B o o s t
We look at the culinary wisdom of the ‘40s, ‘50s and ‘60s, Winter-proof your health with easy-to-grow plants like celery,
when nothing went to waste, seasonal ingredients starred chilli and cinnamon. Find out how to grow and use them to
and good food was simple food. support your wellness.

4 2 R o o t Ve g e t a b l e Fa v o u r i t e s 1 0 4 C o ok b o ok Fe a t u r e: A H e i d i H a r v e s t
Embrace the season with earthy recipes to keep you warm Alice Crowe and Maximilian’s latest book, A Heide Harvest, is a
on cooler days. beautifully curated celebration of food, art and history.

52 R e c ip e s: Com for t Fo o d C l a s s ic s w it h a Hea lt hy Tw i s t 112 Our Chefs

Enjoy the cosy Ġavours of winter with reimagined classics that Meet the chefs who bring this issue’s recipes to you: Lisa Guy,
deliver all the comfort without the guilt. Lee Holmes, Georgia Harding and Lindy Zolnierczak.

6 2 Te a f o r V it a l it y
Tea is more than a reęned and relaxing ritual. From boosting
energy to calming the mind, ęnd the perfect brew to match
your mood and needs.
O u r Gu ide
7 2 R e c i p e s : P r e p a r a t i o n P e r fe c t i o n Next to each recipe in EatWell, you will see
Transform a few hours of prep into days of delicious meals that icons as a guide. This is what they mean:
keep you nourished and fuelled up, no matter your schedule.
GF G lut e n F r e e V Ve g e t a r i a n F r i e n d l y
8 4 B r e a k f a s t f o r H e a lt hy We i g h t
The right morning meal matters when it comes to weight. DF D a i r y F r e e VG Ve g a n F r i e n d l y
Here’s what to put on your plate to start your day.

10 | EAT WELL
 FOOD IN PROF IL E
radishes

Radishes
(Raphanus sativus)
Looking for fast growers? These spicy
little beauties will fit the bill.

E
xplore the world of radishes and you’ll discover there’s a whole
lot more to this fast-growing root vegetable than the cherry-red
variety with crisp white Ġesh most of us are familiar with. It of ten t a kes m at u re t a s tebud s to
Take Black Spanish Round, for example, with its decorative black appre c i ate t he c r u nc h , f re sh ne s s
skin and pure white Ġesh. Radish Watermelon is another unique and a nd s pic y k ic k r ad i she s c a n br i ng to
tasty variety. Slice through the pinkish root and you’ll reveal a white
s a l ad s a nd s a ndw ic he s — a nd t hey
outer ring and pink Ġesh. Bite into it and you’ll recognise the familiar
spicy radish Ġavour.
add f lavou r to soups a nd stew s, too.
French Breakfast is also attractive, with ęnger-like red-and-
white radishes, or you might like to try the aptly named White Icicle
with elongated snowy-white roots and crisp Ġesh. But if you like
growing truly unusual things, look out for Heirloom Mix, a collection
of radishes in a kaleidoscope of shades. People never fail to be
intrigued and delighted by their Easter egg-like colours.
Radishes are vigorous and fast growing and can be grown and
harvested year-round in many climates. Because you get quick
results, they are often recommended as a good crop for kids to grow,
but from my experience not many children actually like radishes. It
often takes mature tastebuds to appreciate the crunch, freshness
and spicy kick radishes can bring to salads and sandwiches — and
they add Ġavour to soups and stews, too.
Choose a full-sun position and work in plenty of compost before
sowing. Radish seeds are best sown directly into the garden; just
watch that snails don’t devour the young seedlings as they push
their way through the soil. Because they develop quickly, they’ll
beneęt from a good dose of liquid food every one or two weeks.

R ad i shes
Planting: Sow in all seasons in most climates
Position: Full sun
Height and spacing: Roughly 20cm × 5cm
Growing tip: When the seedlings develop two leaves, thin
them to around 5cm apart
Cooking tip: Use young radish sprouts in salads and
sandwiches for a kick of spiciness

12 | EAT WELL
 Sage
(Salvia officinalis)
This versatile, aromatic herb has been revered for centuries
for its significant medicinal uses and culinar y savouriness.

hile we all know the culinary delights of sage, its

W health beneęts are not so widely broadcast these

days. Sage was particularly valued by the ancient
Greeks and Romans for both its medicinal properties and culinary
uses, especially as a meat preservative, and the ancient Egyptians
were known to use it as a fertility stimulant. It has long been
cultivated around the Mediterranean and in Asia Minor and is widely
used in Greek, Italian and Middle Eastern cuisines.

Me d ic i n a l u ses
Sage is one of the large genus Salvia (family Lamiaceae), the name
being derived from the Latin salvere (to save), which refers to the
plants’ curative properties. The word ofęcinalis in a botanical
name is from a medieval word that meant “from the storeroom”
(of remedies), later the pharmacy, indicating the plant was very
important for its medicinal qualities.
Among sage’s active constituents are phenolic acids, Ġavonoids,
diterpenoids and triterpenes; its essential oil contains a-thujone,
camphor, 1,8-cineole and other monoterpenes. Actions include
relaxing spasms, suppressing perspiration and lactation (not so
good for pregnant and breastfeeding mothers), soothing mouth
and throat infections, improving liver function and digestion and
lowering cholesterol and blood sugar, as well as anti-inĠammatory
and anti-depressant effects. It is also used to help regulate
menstruation. Women experiencing menstrual or menopausal
problems may beneęt from drinking several cups of sage tea a day.
More recent clinical trials showing that people given sage oil
tablets performed better in cognitive function tests, suggest
the herb, or extracts from it, may be useful in helping to prevent
Alzheimer’s disease. Like some pharmaceutical drugs licensed for
the disease, sage acts as a cholinesterase inhibitor, increasing the
level of the brain chemical acetylcholine, which is lacking in people
with Alzheimer’s.

14 | EAT WELL
 FOOD IN PROF IL E
sage

S age w a s p a r t ic u la rly v a lue d by t he a nc ient Gre ek s a nd

R om a n s for b ot h it s me d ic i n a l prop er t ie s a nd c u l i n a r y u se s ,
e s p e c i a l ly a s a meat pre s er v at ive, a nd t he a nc ient Eg y pt ia n s
were k now n to u se it a s a fer t i l it y st i mu la nt .

Cu l i n a r y u ses
Sage has a rather mellow, woody Ġavour and goes well with poultry,
pork and other meat dishes. Chopped fresh leaves or the dried herb
are traditionally used together with chopped onion in stufęngs for
chicken and turkey. Fresh sage also makes an excellent addition to
soups, omelettes, frittatas and homemade sausage mixes. Burnt
butter and sage together have a lovely rich, nutty Ġavour that goes
well with pasta.

Grow i ng
Sage is a perennial that likes plenty of sun and good drainage. It
doesn’t do so well in colder areas. The leaves are soft and Ġeshy with
a pebbled surface and are green in colour with a greyish tinge. It’s
not easy to grow from seed but can be propagated from cuttings.
The plant can become quite woody in time so will need to be cut
back to promote fresh, new growth.

Ha r vest i ng
Pick the fresh leaves as needed or dry in bunches in the usual way
and keep in an airtight container for up to six months. Store-bought
sage leaves can be stored in the fridge in a plastic bag or wrapped in
damp kitchen paper. They will last three or four days or even up to a
week, depending on when they were picked.

EAT WELL | 15
 FOOD IN PROF IL E
pansies

Edible
pansies
Pretty up your salads and desser ts,
as well as your garden, with these
colour ful cottage garden classics.

P
ansies are not only pretty, long-Ġowering and fast-growing, they
are also wonderfully edible. That’s what makes them irresistible
at this time of year. A punnet or two splashed around the Pa n sies h ave a del ic ate, a l mo s t
garden, at the entrance to your house or in pots dotted around
m i nt y f lavou r a nd t he w hole
outdoor entertaining areas, is guaranteed to dress things up a bit and
provide garnishes of fresh Ġowers for winter cakes and salads.
f lower i s e d i ble, s o you c a n u se
Take a close look at a pansy Ġower and you’re sure to think it’s t hem to d ress up t he ga rden a s
smiling at you, so happy is its cute little face. Pansies come in wel l a s you r d i shes .
practically every colour of the rainbow and give their all for months,
Ġowering from autumn right through to spring.
Most modern pansies are bred to be primadonnas, with big,
loud Ġowers, such as Santa Fe, which boasts huge red, yellow, blue Pa n sies
and orange blooms, or Purple Lace with its brilliant, velvety, purple When to plant: Autumn, winter, spring
Ġowers. There are even bicolour, striped, blotched and frilled Ġowers. Height and spacing: On average, 15–25cm tall, 15–20cm apart
Take Regal RufĠes with its pretty, frilly Ġowers in antique shades or Best use: Candied and used to decorate cakes and appetisers
Giant ButterĠy with large blotches in the shape of a butterĠy. Others or as a fresh garnish
appear almost cat-like with distinct whiskers, such as the aptly For a prolięc display: A little bit of maintenance goes a long
named Cutie Cat varieties, which come in all different shades. way with pansies. Remove spent Ġowers every so often and
While technically perennials, pansies are best grown as annuals you’ll be rewarded with more blooms
and replaced each year once the show is over. They don’t ask
for much, just full sun or part shade, rich, well-drained soil and Tips
fortnightly doses of liquid fertiliser — and, of course, good-quality • Eat only Ġowers that have been organically grown
organic potting mix if you are growing them in containers. with no pesticides.
Pansies have a delicate, almost minty Ġavour and the whole Ġower • Make sure you identify the Ġower correctly and consume
is edible, so you can use them to dress up the garden as well as only the edible parts. If you are unsure what it is, don’t eat it.
your dishes. The fresh Ġowers can be candied (dipped in beaten egg • Don’t eat Ġowers bought from a Ġorist or picked from the
white and sprinkled with sugar) and used to decorate cakes and hors roadside because you don’t know if toxic chemicals have
d’oeuvres or simply scattered fresh in winter salads and drizzled been used on or near them.
with caramelised balsamic vinegar and olive oil.

16 | EAT WELL
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LOWER CARB
BREAD
Available at Coles and
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Visit us at
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 MAST ERY
Cooking becomes fun and easy with the right skills
and tools. Here we look at ways to sharpen your culinar y
prowess not through recipes, but with essential equipment
and clever shor tcuts. These practical tips and must-have
gadgets are game-changers that can take you from novice
to confident home chef. Discover how great gear, properly
used, can be the secret ingredient to your kitchen success.

Wor d s / D a n a D i a m e n t

Sm a r t te c h n iq ues Top t ips

How to seed a pomegranate Preserving nuts
Pomegranates are packed with juicy, delicious seeds. They add Nuts are premium ingredients full of health beneęts and
Ġavour to salads, desserts and savoury dishes and they’re beautiful, deliciousness. When you buy them for one recipe, you’ll likely
too. Trying to get the seeds out without a mess or staining your have extras that deserve proper storage to maintain freshness.
hands can be enough to make you avoid them entirely. When you’re Nuts contain natural oils that oxidise over time, causing them to
short on time or tired of cleaning up yet another kitchen mishap, become rancid and their Ġavour to deteriorate. Understanding the
pomegranates just might not seem worth the effort. With these two basics of nut storage is a fundamental kitchen skill that prevents
fool-proof methods, you’ll never hesitate to buy a pomegranate again. the frustration of discovering your expensive ingredients have lost
Here’s how to enjoy the seeds, without any excuses. their delicious Ġavour right when you need them most.
What you’ll need: pomegranate, sharp small knife, large bowl Store nuts in airtight containers to prevent them from absorbing
moisture and odours. Keep them in a cool, dark place away from
The water bowl method direct sunlight. Check regularly for a bitter smell or taste which are
This method is ideal for keeping things tidy, though you’ll lose some signs they’ve gone off.
of the pomegranate juice. In the pantry, most nuts last a few weeks to several months in
1. Fill your bowl with water. sealed containers at room temperature. Hazelnuts and pistachios
2. Use a sharp knife to remove the top (crown) of the pomegranate. have the longest pantry life, about four to six months. High-oil nuts
3. Look for the natural lines on the skin and cut shallow slits along like pine nuts, walnuts, pecans and macadamias may deteriorate
these lines from top to bottom. more quickly, about one to three months.
4. Gently pull the pomegranate into sections. To extend the shelf life signięcantly, store them in the refrigerator
5. Place the sections in a bowl of water and submerge them. Use or freezer. Almonds, hazelnuts and pistachios refrigerate well and
your ęngers to pop out the seeds. The seeds will sink while the can last up to one year. Freezing provides maximum longevity, up
white pith Ġoats. to two years. This is especially beneęcial for high-oil varieties like
6. Pour everything through a strainer to collect the seeds. Skim off walnuts, pecans and pine nuts.
any remaining pith and the seeds are ready to use. Quick tips:
• Buy smaller quantities if you don’t use nuts often.
The tapping method • Shell nuts just before using for optimal freshness.
This is the fastest method but not as mess-free. • Toast nuts to enhance Ġavour, but store them in the fridge or
1. Cut the pomegranate in half crosswise. freezer to maintain freshness.
2. Hold one half over a bowl, cut side down. Firmly tap the back with • Label containers with purchase dates.
a wooden spoon. The seeds will fall right out. • Store different types separately (they have different shelf lives).
3. Remove any remaining white pith. • Glass containers are preferable to plastic for long-term
4. Repeat with the other half. pantry storage.

18 | EAT WELL
 A RT ICL E
tips and gadgets

Hero gadget A ppl i a nce sp ot l ig ht

Spiraliser High-speed blender
For the health-conscious, a spiraliser is a fantastic way to add Unlike ordinary blenders, high-speed blenders are a distinct
more veggies into your diet. It turns vegetables into noodle-like category of kitchen appliances designed with professional-grade
strands to use as a gluten-free alternative to pasta. This tool power and performance. A high-speed blender is far more than
is ideal for organic, low-carb and plant-based diets. The added a smoothie maker. It’s a versatile kitchen workhorse that can
texture and colour feel like an upgrade rather than a compromise. transform whole ingredients into silky smooth creations in
Spiralisers come in three main types. Handheld is compact and seconds. Their high wattage speeds create enough friction to
affordable. Countertop crank models are versatile with multiple cook ingredients while blending, giving you many more options
blades (for different thicknesses and shapes). Electric spiralisers of what to make.
work fastest but cost more.
A spiraliser is easy to use. Choose ęrm vegetables such as Smoothies and nut milks
zucchini, carrots, sweet potatoes or beets. Prep the veg, secure the You can pack tons of nutrients into one tasty drink without eating
blade and spiraliser, then turn the handle to press the vegetable mountains of fruits, veggies and nuts. If you want to avoid dairy,
through with steady pressure. boost your protein or get in more greens without tasting them,
Spirals can be served raw or cooked. Toss raw noodles with high-speed blenders turn smoothies and nut milks into something
lemon-tahini dressing or pesto for a salad. For warm dishes such as you’ll want to drink by completely breaking down the toughest of
stir-fries or pasta alternatives, lightly sauté for one to two minutes, ingredients. Frozen fruits, leafy greens, ice or soaked nuts become
or add to soups. For veggie fries, bake or air-fry until crispy. velvety smooth without unpleasant chunks. For homemade nut
Clean the spiraliser immediately and store blades carefully to milks, there’s no need for straining. Almonds, cashews, macadamias
maintain their sharpness. and even sunĠower seeds transform into silky milk substitutes in
just minutes, free from the additives found in store-bought versions.

Soups and sauces

In as little as ęve minutes, high-speed blenders transform cold
ingredients into restaurant-quality, delicious soup. Traditional
cooking methods often require straining or multiple blending steps
to achieve a smooth texture, but in a high-speed blender, even the
most ębrous vegetables liquify in a single blend. The difference is
particularly noticeable with ingredients like pumpkin, asparagus or
cauliĠower, where the tiniest ębre can disrupt the luxurious texture
that deęnes a truly exceptional soup.
The same is true for sauces like pesto or chimichurri that
require perfect consistency. The blender’s speed creates stable
emulsions that resist separating,
even with difęcult ingredients like
oil and vinegar.

Homemade Ġours and batters

High-speed blenders easily grind
whole grains, nuts and seeds into
ęne Ġours and lump-free batters.
Create your own gluten-free Ġour
blends, freshly ground spices or
homemade nut Ġours with better
Ġavour and nutrition than pre-
processed alternatives. For batters,
the powerful motor thoroughly
incorporates ingredients and
creates air bubbles that yield
healthier, lighter and Ġufęer
baked goods. This is particularly
valuable for those with food
sensitivities who need specięc
Ġour combinations and want to
know exactly what’s going into
what they’re eating.

EAT WELL | 19
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20 | EAT WELL
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R e c i p e / H E R M A N BRO T ®

Serves: 1
2 eggs 1. Whisk eggs together and pour into hot, lightly oiled pan.
1 tsp oil Start separating and folding until eggs are cooked through.
1 slice Herman Brot® Lower Carb Bread 2. Toast bread to your liking.
50g smoked salmon 3. Top with scrambled eggs and salmon slices.
Parsley, to garnish 4. Garnish with chopped chives and parsley.
Garlic chives, to garnish 5. Sprinkle with pepper to taste.
Pepper, to taste

EAT WELL | 21
 FEED YOUR

Strug gling to make it through the day and still

exhausted after a good night’s sleep? Giving in
to cravings for sugar, carbohydrates and caffeine
throughout the day ? You may be suffering from
some of the pesk y symptoms of adrenal fatigue,
and we have the foods that can help you renew.

Wor d s / L i s a H o l m e n E at w it h you r n at u ra l cor t i s ol c yc le

Strangely, what time of the day you eat can have a huge impact
drenal fatigue is a condition affecting thousands of on your adrenals. As far as your adrenals are concerned, when you

A Australians due to stress, poor diet and a generally

unbalanced lifestyle. It occurs when your body has been
under stress for a prolonged period of time, which results in your
eat is just as important as what you eat. Since cortisol follows a
natural circadian rhythm, it normally rises around 6am and peaks
around 8am then gradually declines throughout the day, with rises
adrenals becoming over-stimulated and exhausted. High cortisol at mealtimes. Cortisol is at the lowest level while you sleep. It’s
levels over an extended period can wreak havoc with your body important to time your meals according to the cortisol cycle by
and can be detrimental to your immune function, digestion and eating large meals earlier in the day (lunch by midday is usually
hormonal balance. Common symptoms of adrenal fatigue include recommended) and a light, early dinner by 6pm. If you get hungry
cravings for salty or sugary food, low energy levels, brain fog and the later in the evening, enjoy another healthy, light snack. This will help
inability to sleep at night. Other symptoms like weight gain, impaired avoid big increases and decreases in cortisol at night and allow
immunity and hair loss may also be common. your body to heal and recover. Your body will eventually get used to
Located on top of your kidneys, these walnut-sized glands produce digesting less food in the evening.
hormones that help regulate your body’s functioning. Nourishing Breakfast is called the most important meal of the day for a
your adrenals is an essential part of looking after your overall reason. A simple thing like skipping breakfast can have side effects
health. They help your body burn fat and protein, regulate sugar and on the body since it forces your body to burn stored energy. Ideally,
blood pressure and respond to stress. They are also responsible for breakfast should be consumed within one hour of rising or by
producing cortisol, a hormone that is activated when your stress 8am at the latest since glycogen is depleted throughout the night.
levels rise, which helps regulate blood pressure. Breakfast should include a healthy balance of lean protein and low-GI
Many factors can inĠuence the functioning of your adrenal glands carbohydrates. It’s best to avoid fruits with high sugar content or
including stress, sleep and exercise. But one of the easiest ways to fruit juices for breakfast since they are high in sugar and can cause
keep your adrenals nourished is to take a closer look at your diet and erratic changes to blood sugar and unwanted sugar crashes. This
give it some tender-loving care. Say goodbye to fatigue and brain fog will help kick-start your metabolism in the morning and balance
in no time with a few simple tips. your cortisol levels throughout the day.

22 | EAT WELL
 A RT ICL E
adrenals

Brea k fa st shou ld i nc lude a

hea lt hy ba la nce of lea n protei n
a nd low- GI c a rb ohyd r ates .

D on’t for get to sn ac k

Eat regularly throughout the day and don’t forget to snack if
necessary! An adrenal-friendly diet is all about small, frequent meals.
Prepare healthy snacks for the week ahead by careful meal planning
so you don’t fall into the trap of eating unhealthily as you go. This
helps keep your blood sugar levels in check. Look for healthy low-GI
snacks like nuts and seeds that can help maintain your energy
throughout the day. Many people suffer from that dreaded
mid-afternoon slump between 3pm and 4pm due a natural cortisol
dip. This is when blood sugar drops the most. Resist the temptation
to reach for a sugary or carb-fuelled snack or caffeine ęx and opt for
a protein-rich snack which will get you through until dinner time.
High-GI and sugary snacks will only cause a quick spike in blood
sugar and end up making you feel worse very quickly. If you really
feel like something on the sweet side, choose whole fruit rather than
juices or dried fruits.

E at c lea n
Nourish your adrenals by opting for a balanced diet rich in
wholefoods, protein, healthy fats and carbohydrates. Eat organic,
locally grown and seasonal foods whenever possible that are free
of preservatives, added hormones and chemicals. Organic foods
are particularly important for people suffering from adrenal fatigue
since their bodies are even more susceptible to the toxins contained
in processed foods. It’s also recommended to drink plenty of water
to improve digestion and help Ġush unwanted toxins from the body.
Eat the rainbow with a bevy of fresh vegetables and fruit that are
rich in phytonutrients, vitamins and minerals. It is recommended
that vegetables account for the bulk of your diet (approximately
30–40 per cent). Supercharge your diet with plenty of leafy greens
such as kale, broccoli, chard and spinach, which are great for
your adrenals and are full of vitamins and minerals, including
magnesium. It is recommended that vegetables are consumed
either raw or steamed to retain most of their nutrients, vitamins and
minerals.

E at hea lt hy fat s
Although unhealthy fats like saturated and trans fats should be
strictly avoided, healthy fats rich in omega-3s should be welcomed
with open arms. Healthy fats are needed to balance hormone levels
as well as help the body heal. Foods rich in healthy fats include
avocados, extra-virgin olive oil, sardines and other oily ęsh. Healthy
oils are a super-easy way to incorporate good fats into your diet by
drizzling on salads and roasting vegetables. Avoid cooking with
oils full of polyunsaturated fats like corn, peanut and sunĠower
oils and any fried foods. Wild-caught ęsh like salmon and trout are
particularly adrenal-friendly and are packed full of omega-3 fats,
which are also anti-inĠammatory. Snack on a handful of Brazil nuts,
walnuts, almonds, pumpkin seeds and chia seeds to get your
plant-based fat content.

EAT WELL | 23
 A RT ICL E
adrenals

W i ld- c aug ht f i sh l i ke s a l mon

a nd t rout a re pa r t ic u la rly
ad ren a l-f r iend ly a nd a re p ac ke d
f u l l of omega-3 fat s , w h ic h a re
a l so a nt i-i n f la m m ator y.

S a lt , plea se?
Many people with adrenal fatigue often crave salt. Although limiting
added salt is usually recommended in most diets and lifestyles,
don’t put away that salt grinder just yet. Many sufferers of adrenal
fatigue actually have electrolyte imbalances. This is a result of a low
level of aldosterone, a hormone that helps the body maintain salt
and water to help regulate blood sugar. Give in to your salty cravings
as long as it’s in moderation and included in healthy ways, for
example a sprinkling of high-quality iodised sea salt.

G o g luten-f re e
Unfortunately for gluten lovers, gluten is the enemy if you suffer
symptoms of adrenal fatigue. It’s recommended to limit any form
or wheat, rye or gluten-containing grains. Gluten often causes
an inĠammatory reaction. The good news is there are plenty of
substitutes available like quinoa, buckwheat or wild rice.
D on’t for get t he protei n
Include protein in all meals and snacks to stabilise your sugar Load up on adrena l-friend ly v ita m ins
throughout the day. Lean protein should account for approximately There are some vitamins and minerals which are particularly friendly
20 per cent of the diet. Think organic free-range chicken, turkey, lean to your adrenal glands. But this doesn’t mean you have to raid
beef, eggs and ęsh as well as plenty of plant-based proteins like the vitamin aisle in your local pharmacy; they can quite readily be
nuts, seeds and legumes. It is advised that women need about 60–70 obtained from the foods you eat if you have a balanced diet.
grams of protein a day and men even more. Don’t forget to start your B vitamins, particularly B6 and pantothenic acid, have essential
day with a protein-rich breakfast by sprinkling some nuts on your roles in the production of actions of stress hormones. Foods high in
morning porridge, or hard-boiled eggs with some avocado. vitamin B6 include sunĠower seeds, bee pollen, oily ęsh like salmon
and sardines, liver and organs and beans. Likewise, magnesium also
L i m it c a f fei ne a nd ot her st i mu l a nt s provides great support for the adrenal system. Look for dark leafy
Stress and tiredness often make you give in to poor food choices. To greens, seafood, nuts, seeds and whole grains. Calcium and trace
help feed your adrenals, it is recommended that caffeine, stimulants minerals like zinc, manganese, selenium and iodine are often lacking
and alcohol are strictly avoided or at least limited since they make in people’s diet and can help restore normal cortisol levels. Foods
the body work harder than it can sustain. rich in zinc include oysters, sardines, lean protein, soy, whole grains
A collective moan from coffee-lovers, right? Unfortunately, and seeds, while selenium can be found in organ meats, mushrooms
caffeine can increase cortisol production, overstimulate the and Brazil nuts. Often neglected, iodine can also be found in iodised
adrenals and disrupt sleep patterns, which can make the condition sea salt, clams, prawns, oysters, salmon and sardines.
worse. Instead of drinking coffee to get you going in the morning,
try drinking a big glass of water, going for a walk or substituting
coffee with a herbal tea like chamomile or peppermint. Ginseng is Lisa Holmen is a food and travel writer and photographer. Her aim is to
also a good natural option for an additional energy boost, but don’t “eat the world” one inch at a time and explore as many different cuisines
go overboard. and cultures as possible. Follow Lisa’s journey at lisaeatsworld.com.

24 | EAT WELL
Elevate your everyday bakes.

Elevate your everyday bakes using Carême Pastry’s premium, ready-rolled pastry sheets.
Handcrafted with love in the Barossa Valley, our range includes All Butter Puff, Spelt Wholemeal
Butter Puff, All Butter Shortcrust, Sour Cream Shortcrust and Australia’s only preservative-free
Fillo. Our products are all natural, with no nasty preservatives or additives, so you can bake
knowing you’re using an Australian-made product that’s a better choice for you and your family.
Find us in the freezer aisle at good supermarkets and independent grocers nationwide.

Find out where to buy Carême. Scan me!

 A RT ICL E
adrenals

Blueber r y
C h i a P udd i ngs GF VG

2 cups almond milk

(or any plant-based milk)
½ cup black chia seeds
1 tsp vanilla extract
Pinch ęne salt
4 tbsp blueberry jam, no added sugar
Fresh blueberries, pistachios
& coconut Ġakes

1. Combine the almond milk, chia seeds,

vanilla extract and salt in a bowl. Stand
for 15 mins, whisking regularly until the
pudding thickens slightly.
2. Place a layer of jam on the bottom of each
serving jar, then top with the chia pudding.
3. Place in the fridge for at least 4 hrs,
preferably overnight. Top with extra jam,
fresh blueberries, crushed pistachios and
coconut Ġakes.

Me d iter ra nea n Pa st a
S a lad w it h Crea my
Kef i r Dressi ng V

400g penne pasta (or similar)

250g cherry tomatoes, halved
1 cucumber, diced
½ red onion, thinly sliced
2 cups baby spinach
1 cup mixed olives, pitted
½ cup feta
¼ cup roasted red capsicum
Salt & pepper, to taste
Handful of crushed almonds
or pumpkin seeds (optional)

Keęr Dressing
½ cup keęr
3 tbsp extra-virgin olive oil
1 tbsp parsley, minced
1 clove garlic, minced
1 tsp honey (optional)
Salt and pepper, to taste

1. Cook the pasta until al dente. Drain and

allow to cool.
2. To make the dressing, combine all the
ingredients in a sealed jar and shake
vigorously until well combined.
3. Combine the pasta, tomatoes, cucumber,
red onion, spinach, olives, feta and
capsicum in a large bowl and season with
salt and pepper.
4. Drizzle the dressing on the salad and then
gently toss all the ingredients together.
Serve immediately.

26 | EAT WELL
 A RT ICL E
adrenals

St rawber r y & Spi n ac h S a l ad GF V

300g baby spinach or rocket Balsamic Vinaigrette

(or combination of both) ½ cup balsamic vinegar
450g strawberries, sliced ½ cup olive oil
(or combination of mixed berries) 1 tbsp Dijon mustard
½ red onion, thinly sliced 1 tbsp maple syrup (optional)
¾ cup sliced almonds Salt & black pepper, to season
1 avocado, sliced
100g soft goat’s cheese

1. Combine the spinach/rocket, berries, onion, almonds and avocado in a large bowl.
Toss gently. Crumble the goat’s cheese on top of the salad.
2. To make the vinaigrette, combine all the ingredients in a closed jar. Shake vigorously
to combine. Drizzle the vinaigrette over the salad and serve immediately.

28 | EAT WELL
 Wholefood Blends, From a Naturopath’s Kitchen

STRONG SIMPLE GRAIN FREE PALEO LOW CARB LOW FODMAP EASY VEGAN BURGER VEGAN PROTEIN
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Blend 11 M idd le E a ster n Spice d

Australia’s favourite functional food breakfast, this low-carb, Zucc h i n i Cor n Fr it ter s GF DF
gluten-free Bircher muesli was born in the farmers' markets and is R e c i p e / G O ODM I X
naturopath-developed, CSIRO tested, Monash Low FODMAP certięed
and practitioner-recommended. It is loved by thousands for delivering Makes: 10 Fritters
exceptional bowel movements. Start your day feeling the “digestive 400g packet of Burger Mix
difference”! With high protein and
nd high omega-3s, itit’s
s the perfect 200mL water
gut-friendly booster for yoghurt,
t, porridge or smoothies. 50mL healthy oil
1 cup corn ea
ears, either from 1 corn cob,
Burger Mix frozen or wel
well-drained tin
Just add water, olive oil and veggies
ggies for easy, 1 zucchini, gr
grated
healthy homemade patties! Naturopath-designed
turopath-designed Lime wedges
wedges, to serve
with no soy, gluten, nuts or fake e stuff — jjust real
food. Sneak in more veggies 1. Combine B Burger Mix with water and oil.
and/or mix in mince, tuna, 2. Add zucch
zucchini and corn and mix well.
beans … get creative. It’s ideal for
or 3. Shape into fritters.
barbecues, camping or a quick 4. Cook in a ffrying pan, sandwich press or barbecue until
meal at home. brown and crisp on the outside.
5. Serve with a squeeze of lime.
For more information visit
goodmix.com.au Tip: These fri
fritters are delicious with fresh avocado,
poached egg,
egg homestyle chutney or salsa and fresh greens.

30 | EAT WELL
 R ECIPES M A DE W I T H
goodMix

Digest ion-B oost i ng W i nter Por r idge GF DF

R e c i p e / G O ODM I X

Serves: 1
2 tbsp Blend 11
1 serve of gluten-free porridge base of your choice
3 prunes
1 pear, chopped
Cinnamon, to taste
Unsweetened coconut or Greek yoghurt, to serve

1. The night before, place prunes and chopped pears in a small pot, ęll with water and cover the pot. Soak and
refrigerate Blend 11 as per directions on pack. Prep your gluten-free porridge base as per directions on pack.
2. In the morning, cook your porridge as directed on pack. Cook the prunes and pears until the pears are soft.
3. To serve, spoon Blend 11 on top of your porridge. Dollop with yoghurt. Spoon over prunes, pears and cinnamon.

EAT WELL | 31
 BACK TO BASICS
Here we dust off the culinary wisdom of the ‘40s, ‘50s and ‘60s when, before wellness was
a buzzword, our grandparents had it figured out — wholesome cooking was second nature.
Healthy eating meant making the most of every seasonal ingredient, and “zero waste” wasn’t a
trend but a way of life. These recipes remind us that good food has always been simple food.

32 | EAT WELL
 R ECIPES
back to basics

Crea my Mu sh room
St roga nof f GF VG
Recipe / Lisa Guy
Mushrooms are nutritional
powerhouses, rich in essential nutrients
like selenium, copper and potassium,
which support immune function, red
blood cell production and healthy blood
pressure. They are one of the few plant-
based sources of vitamin D, critical for
bone health and immune resilience,
especially when exposed to sunlight.
Packed with beta-glucans, mushrooms
help modulate the immune response,
making them beneficial for fighting off
infections and reducing inflammation.

Serves: 4
1½ cups veggie stock Shepherd ’s P ie GF
2 tbsp tamari R e c i p e / G e or g i a H a r d i n g
¼ cup gluten-free Ġour This pie is both healthy and affordable, expanding the basic meat and potato
1 tsp Dijon mustard pie to one that is full of readily available seasonal vegetables. The spices and
550g mixed mushrooms long list of vegetables make it a truly healthy, hearty meal.
(eg cremini, shiitake, maitake, oyster, enoki,
chanterelle, portobello)
2 large leeks or a large onion Serves: 4
2 tbsp extra virgin olive oil 1 tbsp extra-virgin olive oil 100g cauliĠower, chopped
5 garlic cloves, minced 1 large onion, diced 125mL stock or broth
1 tbsp fresh thyme, roughly chopped, 2 sticks celery, diced 1 tsp sea salt, or to taste
extra for topping 3 cloves garlic, crushed Ground black pepper, to taste
400mL tin full-fat coconut milk 1 tsp ground cumin 1 tbsp Worcestershire sauce
2 tbsp tahini 1 tsp ground coriander 1 tsp honey (optional)
Sea salt & pepper, to taste 1 tsp ground turmeric
1 tsp paprika Chilli Ġakes, to taste Mash
340g gluten-free pasta (or rice) 500g beef mince 1 clove garlic
Fresh parsley, thyme & parmesan, to garnish 110g tomato paste 4 large potatoes, peeled & diced
2 carrots, diced 1 large sweet potato, peeled & diced
1. In a medium bowl, whisk together veggie 140g pumpkin, 1cm diced 125mL milk of your choice
stock, tamari, Ġour and Dijon mustard 1 vine-ripened tomato, diced Sea salt & freshly ground black pepper,
until smooth with no lumps. 1 zucchini, diced to taste
2. Clean mushrooms, then slice or tear 1 telescope eggplant, 1cm diced 90g parmesan, ęnely grated (optional)
them into pieces.
3. Trim leeks and cut horizontally, then 1. Preheat the oven to 200°C.
chop into pieces. Wash in a bowl of water 2. In a large pan, add the olive oil, onion, celery, garlic and spices and sauté over a low
and drain. heat to soften them (but not brown them).
4. In a large, deep frying pan, heat some 3. Add the beef mince and cook until browned.
olive oil over medium heat and sauté 4. Add in the rest of the ingredients, mix well and bring to a simmer. Cover with a lid
leeks, mushrooms, garlic, and thyme until and cook, stirring occasionally for 30-40 mins, until the vegetables have softened
golden and cooked through. and the sauce has reduced.
5. Pour the veggie stock mixture into the 5. While that’s cooking, place the garlic, potatoes and sweet potato into a large pot,
pan and stir. Bring to a simmer, then stir cover with water and bring to boil. Cook until the potatoes are soft.
through coconut milk, tahini, sea salt, 6. Strain and return to the pot with the milk, salt and pepper and mash until Ġuffy.
pepper and paprika. Simmer for 10 mins 7. Once the sauce has cooked, place it into a baking dish and top with the mashed potato.
until thick and creamy. 8. Spread out with the back of a fork. Top with the parmesan if using it.
6. Cook pasta according to the packet. 9. Bake for 20 mins or until the top is golden and crunchy.
7. Add pasta to mushrooms and gently 10. Serve with a leafy green salad.
toss. Serve topped with fresh herbs and
shredded parmesan. Tip: Telescope eggplants are the small and long variety.

EAT WELL | 33
 Ve ga n L ent i l Meat loa f GF VG Crea my C h ic ken
Recipe / Lisa Guy Wa ldor f S a l ad GF
This hearty meatloaf is packed with nourishing ingredients to Recipe / Lisa Guy
fuel your body and delight your taste buds. Lentils provide a This salad is a wholesome twist on the classic
powerhouse of plant-based protein and fibre, supporting digestion Waldorf, featuring a yoghurt-based mayo for
and keeping you full for longer. Mushrooms add a rich, umami a healthier, tangy dressing. Organic chicken
depth of flavour while delivering essential antioxidants and is a lean protein source that supports muscle
immune-boosting properties. Walnuts bring a satisfying crunch health and repair and helps keep blood-sugar
and are brimming with omega-3 fatty acids, promoting brain levels balanced and cravings at bay. Walnuts
health and reducing inflammation. add a satisfying crunch and are packed with
heart-healthy omega-3 fatty acids and brain-
boosting nutrients such as vitamin E and
Serves: 4-6 magnesium. Crisp apples, with their skin left on,
2 cups ęrm-cooked ¼ tsp ground pepper provide plenty of fibre for digestive health and
brown lentils ½ cup roughly chopped walnuts, antioxidants like quercetin, which help reduce
1 small onion, ęnely diced toasted inflammation and support immunity.
3 cloves garlic, minced 2 tbsp tomato paste
2 celery stalks, ęnely diced 2 heaped tbsp Ġaxseed meal
2 carrots, ęnely diced Small handful parsley, ęnely chopped Serves: 2
½ cup diced red capsicum 1 cup rolled oats 2 cups leftover cooked organic chicken, cubed
1¼ cups diced mushrooms ½ cup diced red apple, skin on
½ tsp dried thyme Glaze şħƙ heaped cup diced celery
1 tsp dried oregano 2 tbsp tomato paste ¼ heaped cup diced red onion
1 tsp dried basil 1 heaped tbsp pure maple syrup Handful chopped walnuts
¼ tsp sea salt 1 tbsp balsamic vinegar Handful fresh parsley or basil, roughly chopped

1. Preheat oven to 180°C. Line a loaf tin with baking paper. Healthy Mayo
2. Make sure you don’t overcook your lentils, then drain them well. Pat the şħƙ cup plain Greek yoghurt
lentils dry with a paper towel, otherwise your meatloaf will be soggy. 2 tbsp lemon juice
3. In a frying pan with some olive oil over medium heat, sauté onions, garlic, 1 tsp wholegrain or Dijon mustard
celery, carrots, capsicum, mushrooms, thyme, oregano, basil, sea salt Sea salt & pepper, to taste
and pepper for around 5 mins until vegetables have softened.
4. In your food processor, pulse together half the lentils, walnuts, vegetables, 1. In a jar, combine mayo ingredients and mix.
tomato paste, Ġaxseed meal, parsley and oats. Don’t over-pulse — you 2. Add chicken, apple, celery, onion, walnuts and basil to
want it to be a chunky dough. Stir through the remaining lentils. a large bowl and toss with dressing.
5. Transfer the mixture to your loaf tin and press it down. 3. Serve with green leaves.
6. In a small bowl, combine glaze ingredients, then spread over the top of
your loaf. Tip: Leftover mayo is delicious on sandwiches or mixed
7. Bake for 25 mins covered, then cook for a further 15 mins uncovered. with coleslaw or potato salad. Toss apple in lemon juice
8. Allow your loaf to sit for 10 mins until cutting and serving. to prevent it from going brown.

34 | EAT WELL
 R ECIPES
back to basics

Homem ade B er r y
Ru st ic Gre en L ent i l S oup GF DF V Cr u m ble P ie GF VG
Recipe / Lee Holmes Recipe / Lee Holmes
Lentils are a great pantry staple. What people really find out This timeless dessert celebrates the natural
when they discover lentils is just how versatile and filling sweetness of fresh berries, paired with a wholesome,
they are, with no empty carbs. When done correctly, they give buttery crumble topping. Indulge with this
soup a creamy texture, subtle flavour and substance. Lentils gluten-free (and dairy-free if you choose) recipe.
are nutrient-dense and rich in plant-based protein. Getting
protein from a variety of sources is critical in maintaining
overall health. Serves: 4-5 Filling
1 cup cashews, ¼ cup maple syrup
roughly chopped 1 tsp vanilla bean powder,
Serves: 4 ½ cup macadamias paste or one scraped-out
1 tbsp olive oil 4 large tomatoes, chopped ½ cup almonds vanilla pod
1 onion, chopped 1L chicken or vegetable stock 2 tbsp coconut sugar 2 tbsp almond meal
3 garlic cloves, crushed ½ lemon, sliced Pinch sea salt Zest ½ lime
1 tbsp grated ginger ½ lemon, zested and juiced 3 tbsp butter or 2 tbsp 600g mixed berries
2 tsp ground cumin Celtic sea salt, to taste coconut oil (can use frozen)
¼ tsp cayenne pepper 2 tbsp chopped Ġat-leaf (Italian)
205g green lentils rinsed parsley, to serve Dollop chilled coconut cream or natural yoghurt
& drained Lemon cheeks, to serve (optional for serving)

1. Heat the oil in a large, heavy-based saucepan over medium heat. 1. Preheat the oven to 180°C.
2. Add the onion, garlic and ginger and cook for 5 mins or until the 2. Place all the cashews, macadamias, almonds, coconut
onion is soft. sugar and salt in a food processor and roughly chop.
3. Add the spices and stir for another minute until fragrant. 3. Transfer the nut topping to a bowl and rub in the butter or
4. Add the lentils, tomato, stock and lemon slices, stirring to combine. add coconut oil. Stir and set aside.
5. Bring to the boil, then reduce the heat and simmer, covered, for 4. To make the ęlling, mix the maple syrup, vanilla and
25 mins or until the lentils are soft. almond meal with the lime zest.
6. Add the lemon zest and juice, season to taste and cook for a further 5. Place the berries in a saucepan and pour in the mixed
1–2 mins. syrup. Mix gently to combine, taking care not to break up
7. Top with parsley and serve with a lemon cheek each. the berries. Cook over medium heat for 15 mins.
6. Transfer to a pie dish and pat over the nut topping.
Waste-not tips: Save and use vegetable peels or scraps to make 7. Place in oven and cook for 20-25 mins.
the stock. Add a splash of vinegar or lemon juice at the end for extra 8. Serve warm or cold with cream of choice.
brightness. Use any leftover soup as a base for a stew the next day by 9. This will keep in the fridge in an airtight container for up
adding more vegetables or grains. to 5 days.

EAT WELL | 35
 R ECIPES
back to basics

L a m b Sh a n k Q u i no a S oup GF
R e c i p e / G e or g i a H a r d i n g
This dish is inspired by my nan and has all
the flavours of the old-time lamb pearl barley
soup she used to make. Loaded with classic
soupy vegetables, this is warming, nourishing,
super-satisfying and very budget-friendly!

Serves: 4
170g quinoa L a m b L oi n Roa st w it h Root Ve get a bles
2 large lamb shanks & Fresh M i nt S auce GF
2L water R e c i p e / G e or g i a H a r d i n g
1 large onion, diced This roast is the most beautiful flavour combination and an
4 cloves garlic, minced all-time classic, a favourite with the family.
3 carrots, diced
1 parsnip, diced
2 sticks celery, diced Serves: 4
2 large potatoes, peeled & diced 1 bunch fresh mint leaves, 3 potatoes, peeled & sliced
¼ tsp dried thyme leaves picked from stems 1 sweet potato, sliced
1 bay leaf ¼ cup boiling water 3 tbsp extra-virgin olive oil
Sea salt & freshly ground black pepper, to taste 1 tbsp rapadura sugar Sea salt & freshly ground black
½ bunch kale, leaves stripped off stems 2 tbsp apple-cider vinegar pepper, to taste
½ bunch fresh parsley leaves, ęnely diced 1 beetroot, cut into eighths 800g lamb loin roast
2 carrots, diced 1 tsp dried rosemary
1. Place the quinoa in a bowl and cover with water to 1 parsnip, sliced
soak. Set aside.
2. Place the lamb shanks into a large pot with the 1. To make the mint sauce, ęnely chop the mint leaves and place in a small
2L of water, cover and simmer gently for 1 hr. jar. Add the water, rapadura and vinegar. You can do this a few hrs or even
3. Remove any scum that forms on top and add the a day ahead.
onion, garlic, carrots, parsnip, celery, potatoes, thyme 2. Preheat the oven to 180°C (fan-forced).
and bay leaf. Cover and simmer for another 40 mins. 3. Place the vegetables on a baking tray, toss in 2 tbsp of the olive oil and
4. Drain and rinse the soaked quinoa very well to season.
remove the bitter saponins. Add to the pot and 4. Place in the oven and cook for 20 mins.
simmer for another 20 mins. 5. Meanwhile, rub the lamb in the remaining olive oil and rosemary.
5. Generously season with salt and pepper and add the 6. After 20 mins, add the lamb to the middle of the tray and cook for
kale to wilt. approx. 20 mins (if you want it cooked to medium). Use a meat
6. Serve with fresh parsley. thermometer to cook the lamb to your liking.

36 | EAT WELL
 SW
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O RO
IL M
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 Crispy or Creamy Wonders
G R O V E AV O C A D O O I L
No - Crea m Crea my
Bro ccol i S oup GF VG
R e c i p e / L U B A PAV I A
This high-protein broccoli soup is made
with wholesome ingredients and the
magic of avocado oil, no dairy needed!
It’s rich, velvety, and packed with
protein and nutrients, perfect for a light
yet satisfying meal.

Serves: 2-3
1 small broccoli, cut into Ġorets
1 brown onion, diced
1 whole garlic bulb
2 tbsp Avocado Oil
1 tsp Italian seasonings
Salt & pepper
1 handful baby spinach
1 cup cooked or canned white beans
½ cup cashews
şħƙ cup nutritional yeast (optional)
2-3 cups of water or vegetable broth
Fresh greens and toasted bread slices
(gluten-free as desired), for serving

1. Preheat oven to 180°C and line a baking

tray with parchment paper. Arrange
broccoli and onions on the prepared
baking tray.
2. Peel and discard the papery outer layers
of the whole garlic bulb, then cut off
a quarter from the top of the cloves.
Add the garlic to the tray with the rest
of the vegetables.
3. Drizzle everything with oil and sprinkle
with Italian seasonings, salt and pepper.
4. Place in the oven for 30-40 mins or until
the vegetables are tender and the garlic
is soft.
5. Remove from the oven and let the garlic
cool down. You can speed up the cooling
process by placing garlic into a bowl with
G
Grove Extra Virgin Avocado Oil is the purest of the ice for 5 mins.
ccompany’s oil from the cold-pressing of the avocado fruit. 6. Add all the vegetables to a blender,
Extra-virgin avocado oil has a delicate, slightly buttery
E squeeze out the garlic and add in spinach,
Ġavour and exceptionally high smoke point, making it a beans, cashews, nutritional yeast (if
healthy
h choice for baking and perfect for searing food at using) and water or vegetable stock.
high
h temperatures. Good by Grove Avocado Oil is a reęned 7. Purée the mixture into a creamy texture,
100-per-cent
1 avocado oil with a mild taste. Perfect for adding more water or stock if the
everyday
e use. soup is too thick.
8. Garnish with fresh greens and serve with
For more information visit groveavocadooil.com.au
F toasted bread of choice.

38 | EAT WELL
 R ECIPES M A DE W I T H
grove avocado oil

B a ng B a ng P raw n s
R e c i p e / GROV E AVO C A D O OI L

Serves: 2-3
300g peeled large prawns (around 20-25) 1. In a small bowl, combine all ingredients for the sauce. Mix well and
1 cup buttermilk (or substitute with set aside in the fridge.
1 tbsp vinegar into 1 cup milk) 2. Soak your prawns in a bowl of buttermilk.
1 cup panko breadcrumbs 3. Place panko breadcrumbs in a second bowl and cornstarch into a
½ cup cornstarch third bowl.
5 tbsp of Good by Grove Avocado Oil, 4. Dredge the prawns in the cornstarch, then into the panko
plus extra as needed breadcrumbs and set aside on a large plate. Do this to each prawn.
şħƙ green cabbage 5. In a large frying pan or wok, heat avocado oil until hot. Place each
1 spring onion, chopped prawn into the pan and fry on each side until golden brown. Remove
şħƙ cup chopped coriander from oil and place on a lined plate with paper towel.
6. In a large bowl combine the prawns with three quarters of the bang
Bang Bang Sauce bang sauce and toss well to combine.
1 cup Thai sweet chilli sauce 7. Pile high on a bed of shredded green cabbage and sprinkle with
1½ cups mayonnaise spring onions and coriander.
3 tsp Sriracha 8. To make this into a larger meal, add noodles, rice or extra veggies.
2 tsp rice vinegar 9. Use the remaining sauce for extra dipping sauce — it’s delicious!

EAT WELL | 39
 Easy Lasagne & Crispy Potatoes
BRANCOURTS

Cr i spy Pot atoes

w it h Ha r i ssa S auce GF V
R e c i p e / B r a nc o u r t s x
T h e L on g e v it y Nut r it ion i st
Brancourts has elevated the classic
crispy potatoes recipe by blending their
new 97% Fat Free Cottage Cheese and
harissa for a delightfully spicy kick. This
sophisticated side dish is perfect for
impressing guests at any dinner party.
Not only does it deliver on flavour, it’s
also higher in protein compared to most
potato dishes, thanks to the cottage
cheese. Plus, it’s incredibly quick and
easy to make, making it a wonderful
addition to any meal.

Serves: 6
6 kipĠer potatoes, cubed
¼ cup extra-virgin olive oil
2 tsp sea salt
200g Brancourts 97% Fat Free Cottage Cheese
2 tbsp harissa
½ tsp black pepper
Salt, to season
2 garlic cloves, minced
¾ cup parmesan, grated
1ħ3 cup chives, ęnely sliced

K. Preheat oven to 220°C fan-forced.

Line a baking tray with baking paper.
2. Bring a large pot of salted water to a boil.
Add potatoes and boil for K5 mins or until
soft. Drain the potatoes and set aside to
cool for 5 mins.
M. Place potatoes in a wide, shallow bowl.
Drizzle with olive oil and gently toss.
Spread potatoes across the baking tray
and season with sea salt. Bake for 40
mins, Ġipping as needed, until all sides
of the potato are crisp and browned. Set
Photos: Erin Hall @longevity_nutritionist

aside to cool.
4. In a small bowl, add the cottage cheese,
harissa, black pepper and salt. Stir until all
ingredients are combined well. Set aside.
Brancourts has been crafting dairy goods in Australia for more than K25 years. 5. Pour potatoes into a large bowl. Add garlic,
Their range of Classic, Protein+, Lactose Free and 97% Fat Free Cottage Cheeses are parmesan, chives and pepper. Gently stir
available nationally through major supermarkets. We know you will enjoy their simple all ingredients together.
dairy goodness for breakfast, lunch, snacks and main meals. 6. Spread the harissa sauce over a large
serving plate. Top with crispy potatoes,
For more information visit brancourts.com sprinkling any leftover parmesan
seasoning on top. Enjoy!

40 | EAT WELL
 R ECIPES M A DE W I T H
brancour ts

L a s ag ne w it h
Bra ncou r t s “ B e c h a mel ”
R e c i p e / B r a nc o u r t s

Serves: 6-8
2 tbsp olive oil
750g good-quality beef sausages, casing
removed, ęlling crumbled (or mince)
1 large onion, thinly sliced
3 garlic cloves, ęnely chopped
1 tbsp thyme or 2 tsp rosemary
(chopped fresh or dried)
½ cup wine
700mL tomato passata
500mL chicken or beef stock
1 bunch basil, plus extra to serve
6 lasagne sheets
2 cups shredded mozzarella
100g grated parmesan

Brancourts Cottage Cheese “Bechamel”

500g Brancourts Cottage Cheese
1 egg, lightly beaten

1. Heat olive oil in a large frying pan over

medium-high heat.
2. Cook the sausage, breaking up the
lumps with a spoon, for 10-12 mins
until browned.
3. Caramelise the onion, stirring
occasionally, for 5-6 mins.
4. Add the garlic and rosemary and cook,
stirring, until fragrant.
5. Deglaze with the wine and cook for
1 min or until reduced.
6. Add the passata, stock and ¾ of the
basil. Bring to a simmer.
7. Reduce the heat to medium-low and
cook, uncovered, for 30-35 mins until
sauce is reduced.

Brancourts Cottage Cheese “Bechamel”:

Combine the Brancourts Cottage Cheese
and egg in a bowl and season with salt
and pepper.

Assembling the lasagne:

1. Spoon şħƙ of the sausage mixture over
the base of a 1.5L ovenproof dish.
2. Top with 2 lasagne sheets, trimming
to ęt.
3. Layer with “bechamel”, cheese,
sausage, lasagne sheets and repeat.
4. Bake for 45 mins or until golden and
cooked through.
5. Set aside for 10 mins to cool.
6. Serve with a rocket and pear salad.

EAT WELL | 41
 R O O T V E G E TA B L E
F AV O U R I T E S
Nutritious and hear ty root vegetables are a
staple ingredient in many cuisines. Discover our
favourite root vegetables and delicious recipes
to keep you warm during the cooler months.

Wor d s & P h o t o g r a p hy / L i s a G u y

Swe et p ot ato
Sweet potato is a delicious root vegetable that comes in a variety of
different colours including bright orange, white, yellow and purple.
Orange varieties are one of the best sources of beta-carotene. This
important nutrient is converted into vitamin A in the body and
is used to maintain healthy eyes and good vision. Beta-carotene
also gives sweet potato its vibrant orange colour along with its
antioxidant and anti-inĠammatory properties.
Purple sweet potatoes are rich in Ġavonoids called anthocyanins.
These health-promoting phytonutrients are responsible for giving
sweet potatoes their bright purple colour and high antioxidant levels.
Including anthocyanin-rich foods in the diet will offer protection
against cardiovascular disease and will help improve immune function.
Sweet potatoes also provide plenty of vitamin B6 needed for
serotonin production and for a strong metabolism. Sweet potatoes
also contain good levels of vitamin C for radiant skin and enhanced
immune function, as well as potassium, which helps reduce high
blood pressure and Ġuid retention.
Sweet potatoes contain a particular type of dietary ębre called
resistant starch. This type of ębre is not digested in the small
intestine, but instead it’s fermented in the large intestine by your
gut bacteria. The by-product of this fermentation process is the
production of short-chain fatty acids called postbiotics that provide
fuel for your beneęcial gut microbiota and help ensure the integrity
of your gut lining.
Resistant starch is considered a prebiotic food as it helps our
beneęcial gut microbiota to grow and Ġourish in the digestive tract.
For optimal gut health you should include a variety of ębre-rich foods
like sweet potato in the diet.

42 | EAT WELL
 A RT ICL E
root vegetables

E at i ng more f i bre w i l l help lower c hole s terol level s a nd

w i l l supp or t d igest ive hea lt h by prevent i ng con st ipat ion .

Sweet potato skins are an especially good source of insoluble and

soluble ębre. This extra ębre from the skin will make you feel full
for longer and help keep blood-sugar levels balanced. Eating more
ębre will also help lower cholesterol levels and will support digestive
health by preventing constipation. If you are going to eat the skins,
buy organic or make sure you scrub the skins well before cooking.
Sweet potatoes can be used in sweet and savoury dishes.
Roasting them can enhance their sweet Ġavour. Try oven-baked
sweet potato wedges sprinkled with herbs and spices like cinnamon,
or rosemary with some sea salt. Add baked sweet potato to salads,
frittatas, quiches, sandwiches, burgers and wraps. They’re delicious
tossed through pesto pasta. Mashed sweet potato makes a tasty
side dish or topping for shepherd’s pie. Sweet potato brownies make
a decadent gluten-free treat.

B e et r o ot
With its vibrant purple Ġesh, beetroot is loaded with essential
vitamins and minerals and protective antioxidants that help reduce
the risk of certain chronic diseases.
Beets are rich in betalains, a type of plant pigment that is
responsible for giving beetroot its many health beneęts along with
its bright red and purple colour. Betalains have been found to have
potent anti-inĠammatory and antioxidant properties. Studies have
shown that betalains help prevent oxidative damage and can protect
the body from certain types of cancers.
Beetroot is rich in blood-building iron and vitamin C. Healthy iron
levels are essential for optimal energy levels, for the production
of white immune cells, and red blood cells that transport oxygen
around the body. Vitamin C is beneęcial for skin health as it’s needed
for collagen production. Collagen gives skin its tone and elasticity
and reduces the risk of wrinkles and premature skin ageing. Beets
also provide a good dose of folate (vitamin B9). This vitamin is
particularly important for women during pregnancy to reduce the
risk of birth defects including spina bięda.
Beets are considered a heart-healthy vegetable. They are high Beetroot can be incorporated into a variety of dishes, even baked
in nitrates, which have been found to signięcantly reduce blood goods. Roasted beets are delicious tossed through salads, added to
pressure and improve blood Ġow by dilating blood vessels and quiches and frittatas or as a tasty pizza topping. Try making beetroot
arteries. Studies have found that consuming beetroot juice can relish or pickled beets to add to sandwiches and burgers, or blend
signięcantly lower both systolic and diastolic blood pressure in 24 beetroot through hummus with some mint. Beetroot chocolate cake
hours, along with lowering “bad” LDL cholesterol. Drinking beetroot is a sneaky way to add more veggies into your family’s diet.
juice can also enhance exercise performance. Make sure you don’t throw out the nutritious green tops. Beetroot
Beets are an excellent source of dietary ębre. It’s important to greens are a great source of the carotenoids lutein and zeaxanthin.
include adequate ębre in your daily diet to help promote bowel These phytonutrients are vital for improving eye health and for
regularity and better digestive function. Keeping the skins on your reducing the risk of degenerative eye conditions like cataracts and
beets will provide extra goodness. macular degeneration.

EAT WELL | 43
 C a r rot s
Carrots are abundant in health-promoting antioxidants and vital
nutrients needed for good health and disease prevention. Carrots Resi st a nt st a rc h i s con sidered
come in many different colours such as orange, yellow, red and
purple. Orange carrots are loaded with beta-carotene, which is a
a prebiot ic fo o d a s it helps ou r
precursor to vitamin A. One large carrot is enough to provide you with b enef ic i a l g ut m ic robiot a to g row a nd
your recommended daily dose of vitamin A. f lou r i sh i n t he d igest ive t rac t .
We need vitamin A for healthy skin and mucous membranes and
for a strong-functioning immune system. Carrots also provide plenty
of lutein, a potent antioxidant that helps protect the eyes from age- Garlic contains an active compound called allicin, which gives
related macular degeneration. garlic its super immune-boosting powers. Eating garlic will help
Red and purple carrots, on the other hand, are rich in anthocyanins. enhance the disease-ęghting action of white blood cells. Garlic has
These antioxidant-rich phytonutrients give carrots their red–purple been found to reduce the risk of getting colds or Ġu, reduces the
colouring along with disease protective effects. severity of symptoms and can speed up recovery.
Carrots also contain good levels of potassium, needed to help Garlic also has cardioprotective effects. Consuming garlic
lower high blood pressure. You will also get a good dose of dietary regularly can help prevent heart disease by reducing inĠammation,
ębre to keep your blood-sugar levels balanced and to promote good lowering “bad” LDL cholesterol levels and blood pressure and by
digestive health and bowel regularity. Carrots also provide vitamin K reducing plaque build-up in arteries.
and C, as well as calcium and iron. Garlic is also a good source of selenium and zinc, both important
Carrots make a nutritious snack with hummus, or when grated nutrients needed for thyroid health.
a great addition to sandwiches or wraps. Try roasting carrots and The way you prepare and cook garlic will affect its health
tossing them through salads. Whole roasted baby carrots drizzled in beneęts. When you cut or crush garlic, an enzyme called alliinase
tahini dressing is a delicious side dish. Add carrots to curries, dals, is converted into allicin, which is responsible for garlic’s incredible
stir-fries, soups and kidney bean mixes. Finely dice carrots through health beneęts and characteristic pungent smell. To get the most
bolognaise sauce for fussy eaters. Carrot cake makes a perfect out of your garlic, crush it ęrst and leave it for ęve to 10 minutes
healthy afternoon treat. before cooking. Heat destroys some of garlic’s allicin content,
so try adding garlic near the end of cooking if you want to retain
Ga rl ic more of its immune-boosting and heart-healthy properties. Eating
Garlic is a root vegetable that has been used as a food and garlic raw when you can is ideal. Garlic is so versatile — it can be
medicine dating back to ancient cultures in Egypt, Greece and used in many dishes including pasta sauces, lentil dals, dips,
China, where it was used to provide strength and endurance and dressings, curries, stir-fries, soups and homemade garlic bread
to ęght off infections. and bruschetta.
Garlic has antibacterial, antiviral and antifungal properties which
make it beneęcial for ęghting a variety of infections. Garlic acts like
a natural antibiotic with the added beneęt of supporting the growth Lisa Guy is a highly qualified naturopath, author, passionate foodie and
of beneęcial gut bacteria. founder of Art of Healing and Bodhi Organic Tea.

44 | EAT WELL
 A RT ICL E
root vegetables

Gluten-Fre e
P i neapple
C a r rot C a ke GF V

Serves: 10–12 slices

2 cups almond meal
1¾ cups oat Ġour
1 tbsp ground cinnamon
1 tsp ground ginger
3 tsp baking powder
3 organic eggs
şħƙ cup raw honey
¾ cup coconut milk
2 tsp vanilla bean paste or extract
¼ cup coconut oil, melted
2 cups ęnely grated carrots (3 large carrots)
¾ cup chopped pineapple pieces
¾ cup chopped walnuts

Frosting
500g cream cheese
6 tbsp raw honey
1 tsp vanilla bean paste or extract

Topping
Dried pineapple rings
Edible Ġowers
Walnuts, crushed

1. Preheat oven to 180°C.

2. Grease and line 2 round cake tins with
circle of baking paper.
3. Mix dry ingredients together in a large bowl.
4. Place wet ingredients and 1 cup of grated
carrot in food processor and blend until
well combined.
5. Pour wet into dry ingredients and gently
mix, then add remainder of grated carrot,
pineapple pieces and walnut pieces.
6. Pour mixture into the 2 cake tins evenly.
7. Bake for 30 mins until a skewer comes
out cleanly.
8. Leave cakes to cool completely before
adding cream cheese frosting.
9. To make the frosting, beat cream
cheese, honey and vanilla in a bowl
until well combined.
10. Divide mixture in half and spread half over
1 cake. Place the other cake on top and
then spread the remaining frosting over
the top of the cake and down the sides.
Put the cake in the fridge for around
15 mins so the frosting becomes ęrm,
then take it out and smooth over the
frosting with a knife.
11. Decorate with dried pineapple rings, edible
Ġowers and walnuts and serve. Keeps well
in the fridge for 3–4 days.

EAT WELL | 45
 A RT ICL E
root vegetables

L ent i l Cu r r y w it h Roa st
Swe et Pot ato & L emon K a le GF VG

Serves: 4–5
1 medium sweet potato, peeled & diced
Cold-pressed olive oil
1 tbsp ground cinnamon Wa r m R o a st Ve get a ble S a l ad
1 onion, ęnely chopped w it h Ta h i n i Dressi ng GF VG
2 cloves garlic, ęnely chopped
1½ cups red lentils, washed well Serves: 4
4 cups water 1 medium sweet potato, sliced
400g tin tomatoes 2 large carrots, cut into ęngers
1 tsp ground turmeric 1 large red onion, cut into wedges
2 tsp curry powder 1 large beetroot, sliced
1 tsp garam masala 5 turnips, halved
1 tsp ground ginger 1 large zucchini, chopped
½ tsp chilli Ġakes
Pinch sea salt & pepper Tahini Dressing
Juice 1 lemon 3 tbsp tahini
½ bunch kale, ribs removed & thinly chopped 3 tbsp olive oil
2 tbsp water
1. Preheat oven to 220°C. Line a baking tray with baking paper. Juice ½ lemon
2. Place sweet potato on the baking tray and drizzle with olive oil Pinch sea salt
and sprinkle with cinnamon. 1 tsp honey or maple syrup
3. Bake for 45 mins until cooked through and golden.
4. In a large saucepan with some olive oil, cook onion and garlic 1. Preheat oven to 200°C and line 2 baking trays with baking paper.
for 4 mins. 2. Toss vegetables in olive oil; do beetroot separately.
5. Add lentils, water, tomatoes, turmeric, curry powder, garam 3. Place sweet potato and beetroot on 1 tray and then onion,
masala, ginger, chilli, salt and pepper. turnips and carrots on the other tray. Sprinkle with sea salt.
6. Cook, covered, for 15 mins, stirring occasionally. Add more 4. Place trays in the oven for around 40 mins until vegetables
water if needed. are cooked through and golden brown. You can take the onion
7. Add the juice of half a lemon and stir through. tray out after around 25–30 mins.
8. While the lentils are cooking, place kale in a medium bowl and 5. Blend dressing ingredients together. Add a little water, 1 tbsp
add remainder of lemon juice, a splash of olive oil and a pinch at a time, if you desire a thinner dressing.
of salt. Massage the kale for 2 mins. 6. Serve vegetables on a serving dish drizzled in dressing. This
9. Divide lentil curry into 4 bowls, top with sweet potato wedges recipe is also delicious served with green leaves like baby
and kale. spinach or rocket.

46 | EAT WELL
No additives, no fillers.
Simply the good stuff.
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,]LY`QHYTHRLZSP[YLZVMSPX\PKZ[VJR

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Scan for
urbanforager.com.au recipes
 Heartwarming Chicken Classics
URBAN FOR AGER

E a s y C h ic ken
Fajit a s GF
R e c i p e / U R B A N F OR AG E R

Serves: 4
2 chicken breasts, cut into strips
1 red capsicum, cut into thin strips
1 red onion, halved & cut into
thin strips
2 tsp cumin seeds
2 tsp smoked paprika
1 lime, juiced
1 tbsp olive oil
1 tsp Urban Forager Chicken
Stock Concentrate
Oil of your choice, extra
Lime, extra

To serve: Guacamole, Mexican

slaw, pico de gallo, jalapeno salsa,
pickled red onion, sour cream,
lettuce & spinach leaves, fresh
coriander, kidney beans, corn
tortillas or wraps

1. Combine chicken, capsicum,

onion, spices, lime juice, olive
oil and Urban Forager Chicken
Stock Concentrate in a glass or
ceramic dish. Mix well.
2. Marinate for 20 mins on the
bench if pressed for time or
overnight in the fridge — the
longer the better.
3. Heat a heavy-based frying pan to
Organic Chicken Stock Concentrate contains 100 per cent medium-high heat.
real ingredients: vegetables, chicken, herbs, spices, apple- 4. Add a glug of oil of your choice
cider vinegar and lake salt. That’s it. Simple. Real. Nutritious. for frying.
Delicious. Add 1 scant teaspoon to 250mL water and adjust to 5. Stir-fry in batches until chicken
taste. Too easy! Refrigerate after opening for up to one year. is cooked. Serve in the hot pan to
keep the mix hot.
For more information visit urbanforager.com.au 6. Add a squeeze of lime just before
serving for added zing.

48 | EAT WELL
 R ECIPES M A DE W I T H
urban forager

Co q au V i n Bl a nc GF
R e c i p e / U R B A N F OR AG E R

Serves: 4
3-4 chicken thighs, bone in
3-4 chicken drumsticks
3 tbsp gluten-free Ġour
Salt & pepper, to taste
1 tbsp olive oil, plus extra
4 slices bacon, cut into lardons
200g button mushrooms, sliced
6 baby carrots, halved
1 brown onion, sliced
4 cloves garlic, crushed
1 tsp Urban Forager Chicken Stock
Concentrate
75mL water
250mL white wine
2 sprigs rosemary
150mL heavy cream

1. Preheat oven to 180°C.

2. Season and Ġour the chicken.
3. In a large ovenproof pan or casserole
dish, fry bacon in olive oil until crispy,
approx. 4 mins, then remove (leaving
bacon fat in pan).
4. Add vegetables and cook for 4-5 mins.
5. Remove vegetables and sear chicken
(adding more oil if necessary) skin
side down for 2-3 mins, Ġip and cook
for a further 2 mins.
6. Remove chicken, add veggies to base
of pan or casserole dish and top with
chicken pieces.
7. Add Urban Forager Chicken Stock
Concentrate, water, wine and
rosemary to ovenproof pan or
casserole dish and bring to a simmer.
8. Cover and bake in oven for 20 mins.
9. Remove lid and cook for a further 10
mins at 200°C to crisp up the skin.
10. Remove chicken and add cream.
Simmer for 5 mins until cream is
reduced, then add your chicken.
11. Serve with crusty bread, mashed
potatoes or some pasta.

EAT WELL | 49
 Bright & Fresh Flavours
STONE Y CREEK OIL

P u mpk i n Hu m mu s GF VG
R e c i p e / S T ON E Y C R E E K OI L

Serves: 8-10 as a dip

450g pumpkin,
peeled & chopped into wedges
1 tbsp olive oil
Pinch salt & pepper
1 clove garlic, crushed
3 tbsp lemon juice
2 tsp ground cumin
1 tbsp tahini
2 tbsp Stoney Creek Organic Flaxseed Oil
1 tbsp za’atar plus 1 tbsp for garnish

Za’atar
2 tbsp ęnely chopped oregano
2 tbsp sesame seeds
1 tbsp marjoram, lightly toasted
1 tbsp sumac
½ tsp salt

1. Preheat oven to 200°C.

2. Add all the za’atar ingredients to a jar and
shake it well to mix.
3. Place pumpkin in a baking tray,
brush with olive oil and season with salt
and pepper.
4. Roast for 35 mins or until golden and soft.
5. Remove from oven and leave to cool.
6. In a bowl, roughly mash cooled pumpkin
with a fork, add remaining ingredients,
combine well and serve garnished with
extra za’atar.

TIP: Store za’atar in a jar for up to one week.

Use with bread dipped in oil or sprinkled on
salads and hot dishes.

Produced from premium-quality Australian Ġaxseed, Stoney Creek Flaxseed Oil

is high in omega-3 (60 per cent as ALA) fatty acids. This fresh, nutty-tasting
oil can be used as a dipping oil, in smoothies, in salad dressings or drizzled
over rice, pasta or vegetables just prior to serving. Do not cook with Ġaxseed
oil. To maintain freshness and prolong shelf life, keep Ġaxseed oil refrigerated.

For more information visit stoneycreekoil.com.au

50 | EAT WELL
 R ECIPES M A DE W I T H
stoney creek oil

Q u a rk & Fl a x seed Oi l M ayon n a i se GF V A l mond L emon Cr u m ble

R e c i p e / DR JOH A N N A BU DW IG & A spa rag u s GF V
Dr Johanna Budwig’s quark mayo comes from her Oil Protein R e c i p e / S T ON E Y C R E E K OI L
Diet in which flaxseed oil is an essential ingredient in her famous
cancer treatments. Try it with almond lemon crumble & asparagus Serves: 1-2
featured here or use as a salad dressing, dip or sauce. 4 tbsp crushed almonds
2 tbsp parmesan
Serves: 4-6 20 sage leaves
3 tbsp Stoney Creek Organic Flaxseed Oil 1 tbsp lemon juice
3 tbsp milk 1 tbsp olive oil
3 tbsp quark/cottage cheese (or natural yoghurt) ½ clove crushed garlic
1 tbsp lemon juice &/or 2 tbsp apple-cider vinegar 1 tsp Stoney Creek Organic Flaxseed Oil
1 tbsp mustard Pinch salt
½ tsp herb or sea salt (or less if desired) 1 bunch asparagus
2-3 tbsp fresh herbs such as dill, marjoram, mint, chives
1. Combine all ingredients except the asparagus in
1. In a blender, combine oil, milk and quark. a food processor and whiz until ęnely chopped.
2. Add lemon juice/vinegar, mustard and salt. 2. Steam fresh asparagus for 5 mins and serve with
3. Add fresh herbs to suit. quark mayo and almond lemon crumble.

EAT WELL | 51
 COMFORT FOOD
CLASSICS
wh a h e  y tw  t
Winter, it seems, is an especially hard time to resist indulging in cherished comfort
dishes. But what if you didn’t have to ditch them entirely? Here we revisit these classics
with fresh eyes. Simple swaps and thoughtful additions transform favourites into
nutrient-rich meals that retain the warmth of the originals and still satisfy cravings.

52 | EAT WELL
 R ECIPES
comfor t food classics

Roa st P u mpk i n
Ve g g ie P i zz a GF V
Recipe / Lisa Guy
This roast pumpkin veggie pizza is
a deliciously healthy way to enjoy a
comforting favourite. Pumpkin adds
a natural sweetness and is packed
with beta-carotene, which supports
eye health and boosts immunity.
Top with a good handful of rocket
that provides vitamins A, C and K,
supporting bone health, collagen
production and skin health.

Makes: 2 medium pizzas

½ small butternut pumpkin,
peeled and cut into small cubes
Olive oil
Sea salt
1 red onion, sliced
Balsamic vinegar
2 medium gluten-free rustic pizza bases
şħ3 cup pizza sauce
Good handful mozzarella
Cherry tomatoes, halved if too big M i nest r one & Gno cc h i S oup GF V
Handful marinated artichokes, sliced R e c i p e / L i n d y Z ol n i e r c z a k
1 large zucchini, ęnely sliced lengthways This gluten-free twist on the original minestrone soup is sure to have you going
Handful fresh basil back for a second serve. The tasty gnocchi gives the soup its heartiness, turning
it into the perfect comfort food.
Garnish
Handful rocket
Shaved parmesan Serves: 4
Fresh basil leaves 1 tbsp olive oil 150g green beans, sliced in 2cm pieces
1 red onion, diced ¼ cup chopped parsley
1. Preheat oven to 220°C. Line 2 baking M cloves garlic, minced
trays with baking paper. 2 stalks celery, chopped Gnocchi
2. Place pumpkin pieces on 1 baking 1 large carrot, cut into 1.5cm pieces M medium-sized Ġoury potatoes
tray, then drizzle with olive oil and 1 zucchini, cut into 1.5cm pieces Handful of chives, snipped
season with sea salt. 680g passata M tbs ęnely grated parmesan,
M. Bake for 15-20 mins until cooked 2 tbsp tomato paste extra for serving
through, tossing after 10 mins. M cups vegetable stock ½ cup gluten-free Ġour
4. Sauté onions in a frying pan over 2 cups cold water Salt & pepper
medium heat with some olive oil. Add 1 tin butter beans, drained
a splash of balsamic vinegar.
5. Place pizza bases on your baking trays. 1. Heat olive oil in a large, heavy-based pot.
6. Spread pizza bases with pizza sauce, 2. Sauté off the onion, garlic and celery until soft.
then sprinkle with a little mozzarella M. Add the carrots, zucchini, passata, tomato paste, stock and water. Stir and cook for 25 mins.
and top with roast pumpkin, onions, 4. Add the butter beans and green beans, combine and continue to cook for a further 10 mins.
cherry tomatoes and artichokes. 5. Add parsley and season with salt and pepper.
7. Slice your zucchini strips horizontally 6. While the soup is cooking, bring a steamer pot to the simmer.
through the middle and then curl 7. Add the peeled potatoes and cook for 20 mins until cooked through.
them up and place them over your 8. Mash the potatoes and, while hot, add the chives, parmesan and Ġour. Mix until it combines.
pizzas. Top with roughly chopped If the mix is sticky, add extra Ġour if needed.
basil and mozzarella. 9. Roll the dough into oblong shapes and cut into 2cm pieces.
8. Bake for 12-15 mins until golden 10. Once the soup has cooked but is still simmering, add in the gnocchi and gently push the
and the base crisp. Top with rocket, pieces under the liquid. Cook for a further 5 mins.
shaved parmesan and basil leaves. 11. Spoon into warm bowls and garnish with extra parmesan and chopped parsley.

EAT WELL | 53
 Gluten-Fre e C h ic ken
Pa r mes a n & Pa st a GF
Recipe / Lisa Guy
This healthy, gluten-free chicken parmesan
is a wholesome twist on a beloved comfort
food classic, served with your favourite
gluten-free pasta. Lean and protein-rich,
chicken provides the building blocks for
muscle repair and energy. Tomatoes, rich
in lycopene and vitamin C, offer powerful
antioxidants that support heart health
and immunity. Fresh herbs like basil and
thyme not only add vibrant flavour, but
are also packed with vitamin C and
anti-inflammatory benefits.

Serves: 4
2 large organic chicken breasts
Sea salt & pepper
ƣħ3 cup all-purpose gluten-free Ġour
ƣħ3 cup grated parmesan, extra for garnish
¾ cup panko gluten-free breadcrumbs
2 punnets cherry tomatoes
M cloves garlic, minced
2 heaped tbsp balsamic vinegar
Handful fresh thyme or oregano
Extra-virgin olive oil
Handful fresh basil or parsley

Packet spaghetti or linguine

1. Prepare oven to 200°C. Line 2 baking trays with

baking paper.
2. Cut chicken breasts horizontally. You want them
thin, around half a centimetre thick.
M. Season chicken with salt and pepper.
4. Use M plates: 1 with Ġour, 1 with beaten eggs and
1 with grated cheese and breadcrumbs.
5. Dredge each chicken in Ġour ęrst and dust off
excess. Then dip in the egg, shaking off excess.
Coat the chicken thoroughly in the cheese
breadcrumb mixture, gently pressing to coat
well on both sides. Set aside on a plate.
6. In a large frying pan with olive oil over medium
heat, fry chicken until it is golden and cooked
through, around M mins on each side. Transfer to
baking trays and put in the oven for 10-15 mins
until golden and cooked through.
7. Place tomatoes, garlic, balsamic vinegar and
thyme or oregano in a baking dish and drizzle
in olive oil. Toss then put in the oven with the
chicken for 10-15 mins.
8. Cook pasta according to instructions. Then toss
pasta through cooked tomatoes and season
with salt and pepper.
9. Place pasta on a serving plate topped with sliced
chicken, fresh basil or parsley and parmesan.

54 | EAT WELL
 R ECIPES
comfor t food classics

Cu r r ie d C au l i f lower,
C h ic kp ea & Pot ato P ie GF V
R e c i p e / L i n d y Z ol n i e r c z a k
When I think of comfort food, my taste buds go
straight to a home-cooked pie, one that is packed with
flavour and full of nutritional goodness. This pie fits
all requirements and is delicious. The mixture (aside
from the mash) can be cooked ahead of time and put
in the freezer. Alternately, you could use sweet potato
mash as a different topping.

Serves: 4–6
W h ite Fi s h Cor n Tor t i l l a s Makes: 1 large pie or 4×0.75L pies
w it h M a ngo S a l s a GF DF 1kg Ġoury potatoes, peeled ½ tsp turmeric powder
Recipe / Lee Holmes 600g cauliĠower, 2 tsp curry powder
My tortillas are a comfort hit with the whole family and can cut into Ġorets 1 carrot, diced
be customised and adjusted to appropriate spice levels. 1 tin chickpeas, drained & 1 brown onion, diced
And for our plant-based friends, we haven’t forgotten about rinsed 1 stick celery, diced
you — just swap out the fish with grilled tempeh, which is 1 tin coconut milk 2 limes, juiced
equally delicious. Each bite of these “get your groove back 1 cup frozen peas 1 tbsp chopped coriander
tortillas” delivers about 28 grams of protein and a healthy dose 4 cloves garlic, crushed 2 tsp chopped fresh thyme
of omega-3s. Plus, it’s a good source of antioxidants, too. 2 tsp grated ginger 2 tsp chopped parsley
2 tsp ground cumin ¼ cup preferred milk
2 tsp ground coriander Freshly ground salt & pepper
Serves: 4
2 tbsp extra-virgin olive oil, Mango salsa 1. Preheat oven to 180°C.
plus extra for frying 2 mangoes, peeled & diced 2. Bring a steamer pot to the simmer. Add potatoes to the
2 tbsp ground sweet paprika ¼ red cabbage, sliced basket and cook for 20 mins or until tender. Drain water
1 tbsp ground cumin ½ red onion, ęnely diced from pot. Add potatoes, milk and 1 tsp of curry powder and
2 garlic cloves, minced 4 radishes, sliced mash until smooth. Set aside.
Salt, to taste 1 bunch coriander, roughly chopped 3. While the potatoes are cooking, bring a large, heavy-based
4 ęllets ęrm white ęsh 2 tbsp extra-virgin olive oil pan to medium heat.
(cod or monk ęsh) ½ tbsp apple-cider vinegar 4. Add carrots, onion, celery, spices and thyme. Stir until
8 small corn tortillas Salt, to taste mixture comes together and the spices become aromatic.
If the mixture starts to brown too quickly, add a tbsp
1. Combine the olive oil, paprika, cumin, garlic and salt in a small bowl. of water.
2. Rub the mixture thoroughly onto each ęsh ęllet. Set aside. 5. Sauté for 5 mins. Add the cauliĠower, chickpeas, peas
3. To make the mango salsa, combine all the ingredients in a large and coconut milk. Stir until all combined and simmer for
mixing bowl and toss thoroughly. Set aside. 12-15 mins. The cauliĠower should be ęrm but tender.
4. Heat some olive oil in a large frying pan (skillet) over medium–high 6. Add in the parsley, coriander and lime juice and stir through.
heat. Add the ęsh ęllets and cook for 3–5 mins each side. Remove Adjust taste with salt and freshly ground black pepper.
and let cool, then gently Ġake apart. 7. Using either 1 large dish or individual pie dishes, add the
5. Prepare the tacos by ęlling each tortilla with a handful of ęsh and pie mixture and spoon over the mashed potatoes.
2 scoops of salsa. 8. Bake in the oven for 15 mins until golden brown.

EAT WELL | 55
 Smok y Root Ve g & Mu sh room Hot Pot GF V
R e c i p e / L i n d y Z ol n i e r c z a k
This hot pot is made with a mushroom stock and takes on a smoky
flavour from the paprika. It can be made up to two days ahead of time,
which helps the flavours intensify. It could be cooked in a slow cooker
or in the oven at 150ºC for 2-2.5 hours.

Serves: 4-6
Stock
2 large Swiss brown mushrooms, sliced 400g swedes, cut into 3cm pieces W h ite C ho col ate B a rk
Skins & ends of the pearl onions 400g carrots, cut into 3cm pieces w it h Bl ac kc u r ra nt s
for the hot pot (see below) 400g pearl onions, & M ac ad a m i a GF V
Parsley stalks peeled & left whole Recipe / Lee Holmes
2 tsp black peppercorns 2 tbsp gluten-free Ġour Tip: This keeps for two weeks in the fridge,
1 truss tomato Pinch of sea salt & pepper if it lasts that long! Or pop it in the freezer.
3 cups water 1 sprig thyme
1 bay leaf
Hot Pot 680g jar of passata Serves: 6
2 tbsp olive oil Flat-leaf parsley, chopped 1 tbsp coconut oil
1 brown onion, diced 250g button mushrooms ½ cup macadamias
1 stick celery, diced ¼ cup pumpkin seeds
1 carrot, diced Mash 2 large white chocolate blocks
4 cloves garlic, crushed 5 medium-sized Ġoury potatoes, peeled ½ cup dried blackcurrants
1 tsp Hungarian sweet paprika 4 medium-sized parsnips, peeled ¼ cup puffed rice cereal
½ tsp smoky paprika ¼ cup hot milk of choice Pinch sea salt

1. Bring all the stock ingredients to a simmer. Cook for 20 mins, strain and set 1. Heat the coconut oil in a small pan over
the liquid aside. Discard the rest. medium–high heat.
2. Using a heavy-based Dutch Oven, heat oil to medium and sauté the onion, 2. Toast the macadamias and pumpkin seeds
celery, carrot, garlic and spices. until golden, about 4–5 mins. Set aside to cool
3. Place the swedes, carrot and onions into a separate bowl. Sprinkle with Ġour, completely. Once cooled, roughly chop the
salt and pepper. Toss to coat. nut mixture.
4. Add to the sauté mix. Cook for 3 mins, stirring so it doesn’t stick to the bottom. 3. Bring a pot of water to the boil and add a bowl
5. Pour in 250mL of the reserved stock. Combine and add the jar of passata. on top. Add the white chocolate and melt,
6. Toss in the thyme and bay leaf. Cook gently on a simmer for 2 hrs, stirring frequently with a spatula.
stirring occasionally. 4. Pour the melted chocolate onto a small, lined
7. Add in the button mushrooms and cook for a further 15 mins. baking tray. Scatter over the nut mixture,
8. Meanwhile, place the peeled potatoes and parsnips into a steamer pot. Cook blackcurrants, puffed rice and sea salt, then
for 20-25 mins until soft. Mash until smooth. Then add milk to combine. place in the fridge to set.
9. To plate up, divide the mash between 4 plates. Top with the hot pot and 5. When set, roughly chop it or break it up into
garnish with the chopped parsley. desired pieces.

56 | EAT WELL
 R ECIPES
comfor t food classics

Hea lt hy Frenc h Toa st DF V Me d iter ra nea n Fi sh GF

Recipe / Lisa Guy Recipe / Lee Holmes
This healthy French toast is a wholesome breakfast Here’s a healthy version of a comfort food favourite. You don’t even
treat, made with coconut milk for a creamy, need to make a fish stock for this wonderful dish — the aromatics
dairy-free twist. Coconut milk and oil are rich in and anchovies add a great depth of flavour. Even if you don’t like
healthy medium-chain fatty acids, which provide anchovies, use them. The dish doesn’t taste like anchovies at all!
a quick and easily absorbed energy source for
the brain and body. Organic eggs provide high-
quality protein along with essential nutrients like Serves: 4
choline, which is vital for brain health, memory, 4 large garlic cloves, peeled 12 tsp sweet paprika
and the production of neurotransmitters. They 4 anchovy ęllets Pinch saffron threads (optional)
also contain vitamin A, supporting eye health and 2 tbsp extra-virgin olive oil 500mL ęltered water
immune function, and vitamin D, which assists 1 large brown onion, chopped 4 thyme sprigs,
with calcium absorption for strong bones. 1 celery stalk, chopped tied in a bundle with kitchen string
1 fennel bulb with fronds; 700g ęrm white ęsh, such as ling or
dice the bulb & reserve the cod, pin-boned, skin removed & cut
Serves: 2 fronds for serving into large pieces
2 organic eggs 800g tin chopped tomatoes Juice 1 lemon
½ cup coconut milk 2 tbsp tomato paste Sea salt & pepper, to taste
¼ tsp ground cinnamon (concentrated purée)
½ tsp vanilla extract
4 large thick slices sourdough bread 1. Using a mortar and pestle, mash the garlic cloves and anchovies into
Coconut oil for frying a paste. Set aside.
2. Heat the olive oil in a large saucepan over medium heat. Sauté the onion,
Toppings celery and fennel for 3–4 mins or until softened.
Coconut yoghurt, fresh berries, pure maple syrup or 3. Add the mashed garlic and anchovies. Cook, stirring, for about 1 min
raw honey, coconut Ġakes, sliced almonds or drizzle of or until the mixture is fragrant. Then add the tomatoes, tomato paste,
nut butter paprika and saffron, if using.
4. Cook, stirring often, for 10–15 mins or until the tomatoes have cooked
1. Whisk eggs, milk, coconut, cinnamon and vanilla down a bit and the mixture is aromatic.
together in a bowl. 5. Stir in the water and thyme sprigs and bring to a simmer. Reduce the
2. Add bread slices and soak for 1-2 mins until soaked in. heat to low, cover partially and simmer for 30 mins.
3. Add coconut oil to a frying pan and add soaked bread 6. Add the ęsh, then cover and simmer for about 4 mins or until the ęsh is
slices. Cook for 2 mins each side until golden brown. just cooked through.
4. Serve topped with coconut yoghurt, berries and a 7. Remove from the heat and remove the thyme sprigs. Add the lemon juice
drizzle of maple syrup. If you wish, you can also top with and season to taste with sea salt and freshly ground black pepper.
coconut Ġakes, almonds and nut butter. 8. Serve immediately, scattered with the reserved fennel fronds.

EAT WELL | 57
 Scrumptious Asian Dinners
PE ARL RIVER BRIDGE

Gi nger C h ic ken W i ngs (S er ves 2)

R e c i p e / P E A R L R I V E R BR I D GE

Serves: 2
Use PEARL RIVER BRIDGE (PRB) 200g ginger, thickly sliced
Superior Light Soy Sauce as 500g chicken wings
a dipping sauce with your 50mL PRB Sesame Oil
favourite Asian snacks, or add 150mL PRB Sweetened Vinegar
it to stir-fries and marinades 15g PRB Crystal Sugar
for an extra Ġavour infusion. 30mL PRB Kwangtung Cooking Wine
It’s so versatile! Available at Salt, to taste
Coles and Woolworths.
1. Fry the ginger with sesame oil until it is golden.
For more information visit 2. Place the chicken wings in a pan, cover and braise for 5 mins on low heat.
pearlriverbridge.com 3. Season with sweetened vinegar, crystal sugar, cooking wine and salt.
Braise for another 10 mins.

58 | EAT WELL
 R ECIPES M A DE W I T H
pearl river bridge

R o a ste d Eg g pl a nt S a l ad GF V
R e c i p e / P E A R L R I V E R BR I D GE

Serves: 2
1 eggplant 100g quinoa
1 tbsp PRB Gluten Free 1 tin tomato paste
Soy Sauce 15g chopped onion
50g mozzarella Sugar and pepper, to taste
50g parmesan

1. Preheat oven to 150°C.

2. Slice eggplant into pieces about 2cm thick and brush with
PRB gluten-free soy sauce. Slice mozzarella about 0.5cm thick.
3. Bring a pot of water to a boil. Add the quinoa and cook for
10 mins. Drain and set aside.
4. Fry the eggplant until golden on both sides.
5. In an ovenproof dish, layer the tomato paste, eggplant,
mozzarella and parmesan. Bake in the oven for 10 mins.
6. Fry the quinoa with olive oil and onion. Season with
PRB gluten-free soy sauce, sugar and pepper.
7. Serve the roasted eggplant on top of the quinoa.

S c a l l ion Bra i s e d B e e f w it h R ice

R e c i p e / P E A R L R I V E R BR I D GE

Serves: 2
300g beef (brisket or chuck) ½ onion, sliced
2 spring onions, sliced 1 tbsp PRB Superior Dark
1 tbsp PRB Kwangtung Soy Sauce
Cooking Wine 1 tbsp PRB Premium Oyster
2 tbsp PRB Golden Label Superior Flavoured Sauce
Light Soy sauce, divided 1 tsp sugar
Pinch ground pepper Salt, to taste
Cornstarch slurry Pinch PRB Golden Label Chicken
(cornstarch mixed with a small Powder (optional)
amount of water), as needed 1 green capsicum,
3 slices ginger, julienned chopped (optional)
2 cloves garlic, minced Rice, cooked for 2 bowls

1. Slice the beef thinly and marinate with cooking wine, 1 tbsp soy
sauce, ground pepper and a bit of cornstarch slurry. Mix well
and let sit for 15 mins to tenderise.
2. Heat a generous amount of oil in a pan. Add the spring onion
and fry until golden brown, then remove and set aside. The
spring onion oil will add a fragrant aroma.
3. Keep a small amount of spring onion oil in the pan. Add ginger
and garlic and stir-fry until fragrant. Then add the onion and
cook until translucent.
4. Add the marinated beef to the pan and stir-fry quickly until it
changes colour. Remove and set aside.
5. In the same pan, add 1 tbsp soy sauce, dark soy sauce, oyster
sauce, sugar and a little water. Bring to a boil and adjust the
seasoning to taste.
6. Return the beef, onions and green capsicum (if using) to
the pan. Toss to coat everything evenly in the sauce. Add
cornstarch slurry to thicken the sauce slightly.
7. Place the cooked rice in bowls, pour the beef and sauce over
the top and garnish with the fried spring onion.

EAT WELL | 59
 Proudly Australian.
Proudly Organic. Unashamedly Fun.
TEA TONIC

L
isa Hilbert is the founder of Tea Tonic, a brand known for its
organic, wellness-focused teas. She started the business in
1998, combining her expertise as a naturopath and herbalist
“A s a n at u rop at h , I k now t h at
with her passion for creating delicious, health-boosting teas. Lisa’s
mission has always been simple: to help people incorporate wellness
t rad it ion a l tea s c a n do more h a r m
into their everyday lives through a humble cup of tea. t h a n good , so I w a nted to ra i se t he
The ęrst tea to launch was Complexion Tea, a signature blend of ba r w it h prem iu m , u nprocessed
cleansing herbs that support glowing skin. Since then, the range tea s m ade f rom or ga n ic i ng re d ient s
has expanded to more than 30 blends and Tea Tonic has become a — tea s t h at wou ld i mprove hea lt h ,
trusted name in natural, feel-good teas with thousands of fans who
t h at p e ople wou ld genu i nely love to
love the Ġavours and feel-good beneęts. From promoting better
sleep to boosting immunity or simply making people smile, Tea
d r i n k . Th at w a s t he or ig i n a l v i sion
Tonic is helping Aussies feel better every day. a nd it st i l l i n spi res me to day.”
Lisa’s journey into natural therapies began early. At just 14, L i s a H i l b e r t , Fo u n de r Te a Ton i c
she knew she wanted to be a naturopath. Inspired by her own
experiences with natural treatments for conditions like asthma and
eczema, she went on to study naturopathy at the Southern School earned Tea Tonic a loyal following, from health-conscious tea
of Natural Therapies in Melbourne. Her education equipped her with drinkers to top venues across Australia. Tea Tonic is more than
practical skills and a deep understanding of how herbs work. a business. It’s a way to make natural wellness accessible to
From hand-harvested herbs to seasonally sourced fruits to all. Lisa believes in the power of a simple cup of tea to create
biodegradable, unbleached teabags, every detail is carefully a positive impact on health and lifestyle, and Tea Tonic is a
considered. It’s this focus on purity and sustainability that has testament to that vision.

60 | EAT WELL
 TEA TIME WITH
tea tonic

Tea Tonic’s Mini Tea Chest is a delightful way to explore our

most-loved blends. Perfect for both tea enthusiasts and
newcomers, this collection features a curated selection of our
most popular health-focused infusions from soothing herbal
blends to energising green teas. Each teabag is compostable,
unbleached, biodegradable and plastic-free — an eco-friendly
choice that locks in freshness and Ġavour. Ideal as a gift,
a sampling set or a daily indulgence, the Mini Tea Chest
embodies Tea Tonic’s commitment to quality and wellness.
Elevate your tea ritual and experience the variety that makes
Tea Tonic Australia’s Healthiest Tea Range.

For more information visit teatonic.com.au

EAT WELL | 61
 A RT ICL E
tea

F O R V I TA L I T Y
Sipping a steaming tea is a refined and relaxing
ritual. A cuppa can charge you for the day, sustain
you through the afternoon, soothe you to sleep or
nurse you back to health. Discover your cup of tea
by dipping into these terrific brews.

Wor d s / C a r ol i n e R o b e r t s on India trips turn many into chai connoisseurs. Watching chai
wallahs froth aromatic spiced infusions from stainless-steel
t’s always “teatime” according to the Mad Hatter in Lewis vessels makes the mouth water. The delicious blend of cardamom,

I Carroll’s Alice’s Adventures in Wonderland. An afternoon tea party

is a wonderful way to unwind and connect with loved ones.
Friendships are forged over a warm cuppa — as Monty Python
cinnamon, cloves, ginger, black pepper and tea ęres one’s circulation
and digestion for the day.
A Moroccan mint tea ritual is considered essential for any social
proclaimed, “Make tea, not war.” Many ęnd a tea break brings occasion or business meeting. Boiling water is poured like a waterfall
serenity, such as Chinese poet Lu Tong who said, “When I drink tea, over fresh spearmint leaves, tea leaves and sugar into a silver pot and
I am conscious of peace. The cool breath of heaven rises in my then transferred into ornate glasses. Rose water is sometimes added
sleeves and blows my cares away.” Tea can console us like a hug in for fragrant sweetness. Moroccans may murmur before sipping
a cup and wash away worries like an internal bath. The English are “Insha Allah” or God willing, all good things come with time.
known for their devotion to tea, including British politician William
Ewart Gladstone who said, “If you are cold, tea will warm you; if you Tea lea f read i ng
are too heated, it will cool you; if you are depressed, it will cheer you; Try tea for clarity through tasseography or tasseomancy, the art of
if you are excited, it will calm you.” divining messages from tea leaf colours and conęgurations. The
Tea is steeped in historical traditions. The ninth-century Japanese authoritative text on tea leaf reading is the 1881 tome, Reading Tea
tea ceremony (chanoyu), derived from Zen Buddhism, cultivates calm, Leaves by A Highland Seer. This details over 150 classic symbols to
mindfulness and awareness of impermanence. Lipton.com suggests facilitate reading. For a fun tea leaf reading session, select some
a simple version of the complex Japanese tea ceremony. Set a stylish loose-leaf tea and put one heaped teaspoon into a white cup. Pour
table with a Ġower arrangement and sweets. Serve your guests a in boiling water. While the tea is steeping encourage the querent,
high-quality matcha or sencha tea from a decorative tea set. Provide or person asking the question, to establish their intentions and
mini napkins to wipe the side of each tea bowl before sipping. Each specięc query. When the tea is drinking temperature, they can sip
guest can then share what they are thankful for. it while continuing to contemplate their concern. When there is
The seventh-century Chinese wedding tea ceremony signięes a only about a tablespoon of liquid remaining, they can hold the cup
couple’s gratitude to their parents and symbolises the union of two in their left hand and swirl the water three times from the left to
families. A simple version of this is the bride pouring four cups of the right. Then, still with the left hand, slowly invert the cup over a
their chosen tea with red dates for luck, lotus seeds for fertility and white saucer. After leaving the cup still for a minute, rotate it three
lilies for longevity. As the groom holds the tray, the bride serves each times. Place the cup back in the upright position with the handle
parent. While offering each cup they say to the parents, “Thank you pointing south. The leaves stuck to the cup generally form ęve
for your love and care.” types of symbols: animals, beings, letters, numbers and objects.

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EAT WELL | 63
64 | EAT WELL
 A RT ICL E
tea

The n i nt h- cent u r y Japa nese

tea ceremony (c h a noy u ),
der ive d f rom Zen Budd h i sm ,
c u lt iv ate s c a l m , m i nd f u l ne s s a nd
aw a rene s s of i mp er m a nence.

Tea leaves close to the querent relate to their immediate

surroundings and leaves on the far side signify outside inĠuences.
The present is evident on the rim, the sides show the future and the
bottom the long-term future. As with any psychic art, an accurate
reading is reliant on the attunement of the mystic interpreting the
leaves. At best you may turn a new, exciting leaf in life. At worst
you have enjoyed a comforting cuppa, which is always a bonus; as
author PG Wodehouse said, “I expect I shall feel better after tea.”

Ke ep c a l m a nd put t he ket t le on
With the blossoming of baristas, coffee has superseded the You r c up of tea
popularity of tea in many countries. However, some suffering side There are more than all the teas in China to increase your qi. Inęnite
effects from coffee’s caffeine, such as heart palpitations, increased infusions are now available for an energising and appetising tea
anxiety, sleep problems and headaches, are turning to tea. If you’re break. Prefer loose, local, organic, fresh blends to teas that are
trying to convert from coffee to tea, then black tea or black tea chai imported, irradiated and packaged in bleached tea bags. Try these
is a gentle option as it contains less than half the caffeine of coffee tasty teas to water your wellbeing.
for that morning wake-up call.
Tea-totallers agree with author CS Lewis, “You can’t get a cup of Ashwagandha
tea big enough or a book long enough to suit me.” Tea suits many Also known as withania, this Ayurvedic herb enhances energy and
to a T because compared to coffee it generally has less caffeine, is eases stress. If you’re overwhelmed and exhausted, ashwagandha can
less acidic and less inĠammatory, the caffeine releases more slowly modulate the release of stress hormones such as cortisol by acting
for sustained energy, it has more antioxidants, it is more hydrating, directly on the hypothalamic-pituitary-adrenal (HPA) axis. It is also a
it doesn’t discolour teeth, it has bone-strengthening catechins and nervous system tonic, improving resilience and rest. Feeling too tired
it contains calming L-theanine. Also, studies suggest tea drinkers for intimacy? Ashwagandha can boost libido and sexual stamina in
have a reduced risk of osteoporosis, heart disease and stroke than men and women due to its testosterone-increasing impact.
coffee consumers. No wonder author Frances Hardinge said, “Tea is
the magic key to the vault where my brain is kept.” Recent research Dandelion
by the National University of Singapore (NUS) revealed that regular Roasted dandelion root tea is a great coffee substitute due to its
tea drinkers have better organised brain regions, which is associated bitter taste. In Ayurvedic and Western herbalism, the bitter taste
with healthy cognitive function, compared to non-tea drinkers. promotes bile which assists fat metabolism. This effect can reduce
However, more is not always more beneęcial. Traumatic tea tales weight, according to a 2008 study published in Nutrition Research
include anaemia caused by the iron-binding tannins in tea, the and Practice. A 2017 study conducted by the China Pharmaceutical
woman who developed skeletal Ġuorosis after consuming 150 bags University suggested the root could be an effective liver tonic and
daily and the 56-year-old Arkansas resident who contracted kidney hepatoprotective agent. This golden plant could potentially protect the
failure from the oxalates in 16 eight-ounce glasses of iced black tea skin, as a 2011 Canadian study showed the root induces melanoma
daily. So a tea a day may keep the doctor away, but too much can call cell death without damaging healthy cells. The diuretic effect of
the doctor closer. dandelion root helps to keep the kidneys and urinary tract pure.

EAT WELL | 65
 A RT ICL E
tea

I f you’re t r y i ng to conver t f rom cof fee to tea , t hen blac k tea

or blac k tea c h a i i s a gent le opt ion a s it cont a i n s les s t h a n
h a l f t he c a f fei ne of cof fe e for t h at mor n i ng w a ke-up c a l l .

Ginger Peppermint
Valued as Vishwabesaj or the universal medicine in Ayurveda, ginger Put some pep in your step with peppermint tea. A 2018 study found
has god-like status in Eastern medicine. A strong infusion can ease peppermint essential oil decreased mental fatigue and increased
nausea, clear respiratory congestion, stimulate circulation, stoke cognitive function. It also reduced daytime sleepiness according to
digestion and sooth arthritic pains. According to a 2006 study research published in the International Journal of Psychophysiology.
by Iwasaki et al., the shogoals and gingerols in ginger promote Consider adding a sprig of rosemary and sage for extra oomph.
adrenal catecholamine secretion which boosts energy. Ginger’s
rich phytochemistry includes free radical scavengers that reduce Rooibos
degeneration and enhance youthful energy. This South African caffeine-free tea is Prince Charles’ favourite. Also
known as red bush tea, it has an astringent taste similar to black
Ginseng tea but has fewer tannins which inhibit iron absorption and less
Nothing says “get up and go” like a gulp of ginseng tea. Whether it’s stone-forming oxalic acid. Spice up rooibos with a chai masala of
Korean or Siberian ginseng, the polysaccharides and oligopeptides cinnamon, cloves, ginger and pepper for added stimulation. The
will increase stamina and mental alertness. Studies suggest abundant antioxidants in rooibos, such as aspalathin, are linked to
ginseng’s ginsenosides and compound K may protect the brain cellular energy and a healthier heart. Two studies suggested that
against free radical damage. People suffering from chronic fatigue rooibos antioxidants quercetin and luteolin can kill cancer cells and
showed signięcant improvement from ginseng in a 2016 review of prevent tumour growth. These were published by Anticancer Research
over 155 studies published in the Journal of Korean Medical Science. and the International Journal of Cancer.

Green
Dip into healing green tea for the revitalising threesome of
antioxidants, L-theanine and moderate caffeine. The sustained
energy from green tea differs from the rollercoaster rush of coffee,
which has a higher caffeine content. The combination of L-theanine
and caffeine enhanced brain function in a 2008 study published in
the Journal of Nutrition. Other evidence-based beneęts of green tea
include fat burning, reduced risk of cancer and less bad breath due
to its bacteria-suppressing catechins. Matcha green tea is loaded
with anti-ageing catechins and polyphenols and has higher caffeine
than other green teas.

Liquorice
This sweet root makes a rejuvenating refreshment to sail you
through the day. Acting like cortisone, this adrenal tonic helps one
to remain calm amid chaos. It combines well with other adaptogenic
herbs rhodiola root and schisandra fruit to fend off fatigue.
Additional beneęts of liquorice are its anti-inĠammatory effect on
skin conditions such as eczema and the soothing demulcent action
on sore throats or ulcers. Excess liquorice can contribute to high
blood pressure and potassium depletion.

Nettle
This nutrient-rich tea is wonderful with drowsiness from deęciencies
and depletion. One cup contains vitamins A, C, K and B group, calcium,
iron, magnesium, phosphorus, potassium, linoleic acid, quercetin and
carotenoids. The anti-allergy and anti-inĠammatory effect of nettle
may ease sleepiness associated with allergies or pain.

66 | EAT WELL
Australia’s Healthiest Tea Range At Tea Tonic, every cup is an
invitation to nourish your body and uplift your spirit.
Proudly Australian-made and owned, we offer Australia’s healthiest range of organic teas —
meticulously blended with natural and sustainably sourced ingredients to create an exceptional tea
experience. Our collection spans energising matcha, revitalising green teas, soothing herbal infusions,
and indulgent chai blends, each formulated to give you a burst of wellness in every cup.
With every sip, savour the art of tea-making — a harmonious blend of nature’s finest offerings
that not only taste exquisite but also support a healthier, happier lifestyle.

Visit teatonic.com.au to explore our range and

join us on the journey to better health
 A RT ICL E
tea

White tea
Three teas spring from the Camellia sinensis herb: white, green
and black. White is the youngest, containing the lowest caffeine W h ite i s t he you ngest ,
and highest antioxidant content, and is the least processed plant
of the three varieties. It contains similar levels of relaxing and
cont a i n i ng t he lowes t c a f fei ne
brain-boosting L-theanine as green tea. The polyphenols in white a nd h ig hest a nt iox ida nt content ,
tea are anti-inĠammatory and help to protect the skin against UV a nd i s t he lea st process ed pla nt
damage. Researchers from Kingston University working with Neal’s of t he t h re e v a r iet ies .
Yard Remedies tested 21 plant extracts to discover that white tea
outperformed all of them in reducing inĠammation.

Yerba mate
Could the secret to South Americans' stamina for salsa be yerba
mate? This caffeinated tea sprouts from the Ilex paraguariensis
plant, which is rich in antioxidants and anti-inĠammatory saponins.
Though it has less caffeine than coffee, it has more caffeine than
tea. This will wake you up, improve short-term memory and hasten
reaction time. Yerba mate has also assisted exercise and fat burning,
according to a 2014 study by Ahmad Alkhatib. Mix with a little maca
root powder to step up a gear.

Tasty tisane
Try this invigorating infusion for peak performance. Blend half a
teaspoon each of panax ginseng, liquorice, white tea, ashwagandha
and maca. Steep in two cups of boiling hot water with a half a vanilla
pod. Strain and serve straight or with preferred milk. Stir with a
cinnamon stick for a sweet touch.

Caroline Robertson is a tea lover, seasoned naturopath and author of A Woman’s

Ayurvedic Herbal. For consultations see carolinerobertson.com.au.

68 | EAT WELL
 A Love Letter to Italy
T H AT ' S A M O R E C H E E S E
B e love d Bu r rat a R ad icc h io &
Burrata: A Journey Through Craft,
GIORGIO LINGUANTI
Gremol at a I n s a l at a V GF
Flavour & Tradition, created R e c i p e / C h e f C a rlo s Na s pi r a n ,
by That’s Amore founder and
award-winning cheesemaker
Giorgio Linguanti, celebrates his
passion for crafting exceptional
BURRATA T h a t 's A m or e C h e e s e

Serves: 6-8
Pickled fennel
cheese and showcases the 100mL water 3 black peppercorns
versatility of burrata through a 100mL white vinegar 70g white sugar
collection of inspiring recipes. 1 star anise 1 large bulb fennel
Giorgio became a
cheesemaker through his love Gremolata
of creating an almost unlimited ½ bunch Ġat-leaf parsley, ęnely chopped
number of products from 20g olive oil
just one ingredient, milk. The Zest 1 lemon
ancient art of cheesemaking A JOURNEY THROUGH CRAFT,
2 tsp lemon juice
FLAVOUR & TRADITION
involves patience, dedication
and love. Burrata is indeed a Lemon dressing
testament to these virtues as 150mL lemon juice
it brings together a variety of textures in the one delicate and delicious parcel. 1 tbsp honey
Having perfected the art of producing this cheese, there remained a strong desire 1 tsp salt
to uncover its true mystique. 1 tbsp Dijon mustard
This publication delves into Italy’s rich heritage through time-honoured 150mL olive oil
recipes, crafted over years, while unfolding the story of burrata origins — a
cow’s milk cheese made of an outer layer of mozzarella with an interior of Salad
stracciatella and lush cream born on the sun-drenched southern coast of 100g rocket
Italy’s Puglia region. ½ radicchio, sliced
Readers are taken on a captivating journey through the rolling landscape of 2 radishes, thinly sliced
Puglia, where the time-honoured traditions of Italian cheesemaking techniques 4 x 90g That's Amore Burrata
meet contemporary culinary creativity. Linguanti shares the stories of dedicated 30g toasted walnuts
artisans who have mastered the craft of burrata, revealing how it has earned its
place as a cherished cheese around the globe. 1. Prepare the pickled fennel 12 hrs before completing
Featuring a collection of more than 60 recipes, Burrata shows the rich history the dish. Place all ingredients except fennel in a
of the cheese and celebrates its creamy and luxurious texture in an array of small saucepan. Bring to a boil, then
dishes — from breakfast to sides and indulgent desserts. turn off the heat, cover with a lid and let the
mixture infuse for another 5 mins. Strain the liquid.
Burrata: A Journey Through Craft, Flavour & Tradition is now available to 2. Meanwhile, thinly slice the fennel. Mix the fennel
purchase at all good bookstores or online via Readings, Booktopia and pickling liquid in a vacuum pack if possible,
and Amazon. otherwise mix in a container, making sure the fennel
is completely submerged in the liquid. Place it in
the fridge until ready to plate the rest of the dish.
3. Blend or mix the gremolata ingredients together,
then set aside.
S
Savoury or sweet, That’s Amore 4. Mix the lemon dressing ingredients in a bowl
Burrata is a real treat! Enjoy a delicate
B except for the oil. Whisk until everything is well
parcel of cow’s milk mozzarella ęlled
p incorporated, then add the oil slowly, while
wwith creamy, rich stracciatella. Add to whisking, until the mixture has emulsięed.
yyour favourite pizza, pasta or salad for 5. Drain the pickled fennel and place in a bowl with
a bit of delicious indulgence! the rocket, sliced radicchio and radish. Toss
through the lemon dressing and season with salt
F more information visit
For if necessary. Plate on 4 individual plates. Place a
tthatsamorecheese.com.au burrata in the centre of each, then add the
walnuts and season with the gremolata.

70 | EAT WELL
R ECIPES M A DE W I T H
that's amore cheese

EAT WELL | 71
 PREPAR ATION
perfecti
When time is precious, planning is everything. Beyond basic batch cooking, these
recipes reimagine how you can still eat healthy while on the go. Each dish is designed to
streamline your week while delivering the wholesome fuel your body needs and craves.
Navigating night shifts or managing marathon meetings? A few hours of thoughtful prep
can unlock days of meals that are nourishing, delicious and efficient.

72 | EAT WELL
 R ECIPES
preparation perfection

P i neapple
R ice L oade d
C apsic u m s GF VG
R e c i p e / L i n d y Z ol n i e r c z a k
By making the rice and filling
a day ahead, you can quickly
make a nourishing dinner the
next day. This dish will go
well with fresh, grilled
Australian prawns.

Makes: 6 loaded capsicums

6 red capsicums, tops removed

and washed out

Filling
1ħ3 cup raw cashews
¼ cup chopped coriander
¼ cup chopped Ġat-leaf parsley
2 tsp olive oil
M cloves garlic, crushed
Extra ½ red capsicum, diced B a ke d Gno cc h i w it h P u mpk i n ,
K red chilli, diced R e d O n ion & P i nenut s GF V
K carrot, grated R e c i p e / L i n d y Z ol n i e r c z a k
400g brown rice, cooked as per Batch cook and freeze the gnocchi for a quick, easy dinner.
packet instructions
K cup fresh pineapple chopped,
or a tin of pineapple drained Serves: M
M spring onions, sliced Kkg ricotta, drained into a sieve to remove any 750g butternut pumpkin, peeled & cut into
extra liquid 2cm pieces
K. Preheat oven to K80°C. ¾ cup ęnely grated parmesan K bulb garlic, skin left on
2. Using a food processor, add K egg K large red onion, cut into 2cm pieces
the cashews, coriander and 2 egg yolks 2 tbsp olive oil
parsley. Blitz until it represents K cup plus extra gluten-free Ġour M tbsp pine nuts
breadcrumbs, then set aside. Pinch salt & pepper Sage leaves
M. In a shallow frying pan, heat the
olive oil to medium heat, add K. To make the gnocchi, place the ricotta into a bowl. Add the parmesan and eggs.
the garlic, diced capsicum, chilli 2. Combine well and add the Ġour, salt and pepper. Bring the mixture together so it makes
and carrot. a dough. Add extra Ġour if the mixture is still sticky.
4. Sauté for 5 mins, then add M. Roll out into logs and cut into 2cm pieces. You can now freeze the gnocchi on a tray. Once
the cooked rice, pineapple frozen, place in serving sizes into a freezer container for later use.
and sliced spring onions. Stir 4. When cooking the gnocchi from the freezer, do not thaw. Add to boiling water and cook until
through and remove from heat. it Ġoats.
5. Add the rice mixture to the 5. For this recipe, preheat oven to K80°C.
capsicums and bake in 6. On a baking sheet, place the chopped pumpkin, onion, garlic bulb and olive oil. Mix with hands
preheated oven for 20 mins. to coat the pumpkin and onion. Bake for 20-M0 mins until the pumpkin is soft and golden.
Remove and top with cashew 7. Cook a batch of the gnocchi until it Ġoats, then add to the tray. Carefully remove the garlic pulp
crumb and bake for a further from the bulb and mix gently to coat the gnocchi, pumpkin and onion. Add the pinenuts and
5 mins until golden. Serve hot or sage leaves and place back in the oven. Bake for K0-K5 mins until the gnocchi starts to colour.
can be eaten cold. 8. Divide the gnocchi between serving plates and enjoy!

EAT WELL | 73
 R a i n bow R ice Paper Rol l s GF V O ver n ig ht Yog hu r t
Recipe / Lee Holmes C h i a P udd i ng Ja r s VG GF
This recipe is simple to make and even easier to assemble Recipe / Lisa Guy
in advance. It’s clean, satisfying and nutritious. These overnight yoghurt chia pudding jars are a delicious,
convenient and nutritious way to start your day when you
are short on time. Chia seeds are packed with omega-3
Serves: 10 fatty acids and fibre, which promote heart health,
10 rice paper sheets ½ bunch fresh mint, improve digestion and reduce inflammation. The protein
ęnely chopped and probiotics in yoghurt support gut health, boost
Filling ½ bunch fresh coriander, immunity and help maintain muscle mass. Together
6 small organic romaine or gem ęnely chopped with fresh fruit packed with protective vitamin C and
lettuce leaves, ęnely sliced ½ cup macadamias, antioxidants, this balanced breakfast will help keep you
100g brown rice vermicelli, ęnely chopped full and energised until lunch.
blanched & cooled
1 cucumber, Dipping Sauce
sliced into thin batons ½ cup water Makes: 4 jars
1 carrot, sliced into thin batons 2 tbsp tamari ½ cup organic natural or coconut yoghurt
1 red capsicum, 1 tbsp honey 1½ cups almond or coconut milk
sliced into thin batons 1 tbsp sweet paprika 2 tbsp pure maple syrup or raw honey
1 yellow capsicum, ½ tbsp almond or nut butter 1 tsp vanilla extract
sliced into thin batons 2.5cm piece fresh ginger, grated ½ cup chia seeds
¼ red cabbage, shredded 1 garlic clove, minced
Topping Options
1. Prepare a rolling station with all the ęlling ingredients, rice Granola
paper sheets, a damp chopping board and a large shallow dish Fresh fruit
ęlled with warm water. (berries, mango, banana, nectarine, pear, kiwi, grapes, papaya)
2. Soak 1 rice paper sheet in warm water, lay it on the chopping Almond and coconut Ġakes
board and start to layer vegetables on 1 side. Start with a Raspberry or mango purée — 1 cup raspberries or mango blended
lettuce leaf then add some noodles, a small handful of each with 1 tsp honey or maple syrup
veggie and herb and a sprinkle of macadamias.
3. Gently roll the rice paper over the mixture away from you, 1. In a medium bowl, whisk together yoghurt, milk, maple syrup
folding the sides inward as you roll until the end. Repeat with and vanilla extract.
the other rice paper sheets. 2. Stir through chia seeds. Let it sit for 5 mins and then give it
4. To make the dipping sauce, whisk the ingredients together another good stir.
thoroughly in a small bowl and then transfer to a dipping dish. 3. Spoon into 4 jars and put in the fridge overnight.
5. Cut the rolls in half and serve with the dipping sauce. 4. In the morning top with desired toppings.

74 | EAT WELL
 R ECIPES
preparation perfection

M aple M ac ad a m i a
Gra nol a VG GF
Recipe / Lee Holmes
Try this perfect set-and-forget recipe
for breakfast or a mid-morning snack.

Serves 8-10
2 cups rolled oats
½ cup macadamias, roughly chopped
¼ cup Ġaxseeds (linseeds)
¼ cup pumpkin seeds
¼ cup coconut Ġakes
½ tsp salt
2 tbsp coconut oil
2 tbsp maple syrup
Coconut milk, to serve
Fresh blueberries, to serve

1. Heat a large frying pan over medium–low

heat. Add the oats, macadamias, seeds,
coconut Ġakes and salt. Stir until golden,
then pour coconut oil over the oat mixture
and remove from heat.
2. Drizzle maple syrup over and stir well.
Let the mixture cool to room temperature.
3. Serve the granola with coconut milk
and fresh blueberries. Store the rest in an
airtight jar.

Brea k fa st Smoot h ie
On-The- G o GF VG
R e c i p e / L i n d y Z ol n i e r c z a k
Prep this smoothie the night before. It’s
full of goodness to keep you going on a
busy morning.

Serves: 1
½ cup organic oats
2-3 Medjool dates, pitted & sliced in half
1 banana, sliced
½ cup frozen or fresh blueberries
2 strawberries
1½ cups cold water

1. Add all ingredients, except for the

water, to a blender cup and store in the
fridge overnight.
2. When ready to blend, add the water and
blitz until smooth.
3. Drink straight away or place in suitable
container to drink on the go.

EAT WELL | 75
 Hea lt hy I n st a nt
Noo d les GF VG
Recipe / Lisa Guy
This healthy instant noodle recipe
is the perfect quick and nourishing
meal for busy workdays. Buckwheat
noodles are a great source of
complex carbohydrates and fibre
and are gluten-free. Edamame is a
rich source of plant-based protein
and dietary fibre, promoting
digestive health, regulating blood
sugar and supporting heart health
by lowering cholesterol. It also
provides essential minerals like
iron for oxygen transport and
magnesium for muscle, nerve and
bone health.

Serves: 1
1 serving instant buckwheat noodles
(or instant rice noodles)
½ small carrot, shredded
½ nori sheet, shredded
1 spring onion, ęnely chopped
½ cup edamame beans (optional)
Small handful roughly chopped shiitake
mushrooms (optional)
1 tbsp ęnely grated ginger
Chilli Ġakes, to taste
1 tbsp white miso paste
½ tsp sodium-reduced
veggie stock powder
1 tbsp toasted sesame seeds
Small handful ęnely chopped parsley

1. Place all ingredients in a jar.

2. When ready to eat, ęll with boiling
water. With the lid on, give it a gentle
shake and let it sit covered for 10 mins.
3. Eat it straight from the jar or place it
in a bowl and enjoy.

Tip: Add shredded leftover chicken or

cubes of pan-fried tofu for extra protein.

76 | EAT WELL
 R ECIPES
preparation perfection

Tu n a L a s ag ne
R e c i p e / G e or g i a H a r d i n g
This tuna lasagne is a great meal to make ahead, perfect for any
shift worker or just to take the burden off a busy evening. The
tuna is not dominant at all and with the vegetables throughout,
provides an excellent, nutritious meal.

Serves: 4
1 tbsp extra-virgin olive oil 700g tomato passata P rotei n-R ic h
1 onion, diced Sea salt & freshly ground black S au s a ge Eg g B a ke GF
2 sticks celery, ęnely diced pepper, to taste R e c i p e / G e or g i a H a r d i n g
1 tsp dried thyme Approx. 250g lasagne sheets This high-protein sausage egg bake is the
½ tsp dried oregano ultimate one-pan dish for easy get-ahead
4 cloves garlic, minced Cheese Sauce preparation. With a mix of juicy sausages, eggs,
2 carrots, diced 115g cheddar, grated nourishing veggies and melty cheese, it’s as easy
1 zucchini, diced 30g butter to make as it is delicious.
425g tin tuna in brine, drained 55g wholemeal spelt Ġour
2 tbsp capers or olives 500mL milk of your choice
120mL stock or broth Sea salt & freshly ground black Serves: 4
1 tsp balsamic vinegar pepper, to taste 4 sausages of choice
1 red onion, ęnely diced
1. Preheat your oven to 180°C fan-forced (about 10 mins before you are ready 10 free-range or organic eggs
to bake the lasagne). 250g cottage cheese
2. In a large pot, heat the olive oil over a moderate heat. ½ tsp smoked paprika
3. Add the onion and celery and sauté for 5 mins. Sea salt & freshly ground black pepper, to taste
4. Add the herbs and garlic and sauté for a few more mins. 60g spinach leaves, roughly chopped
5. Add the carrot, zucchini, tuna, capers, broth (or stock), vinegar and 1 red capsicum, diced
passata. Mix well, taste, season and simmer for 15 mins. 100g cheddar cheese, grated
6. Meanwhile, to make the cheese sauce, grate the cheese and set aside.
7. In a medium-sized pot, melt the butter over a low heat. Remove from the 1. Preheat your oven to 180°C (fan-forced).
heat and add the Ġour, mixing to combine. 2. Heat a large pan or skillet (approx. 30cm) over
8. Return to a medium to high heat and gradually add the milk, approx. half a moderate heat. Cook the sausages until just
a cup at a time, mixing constantly. As it heats it will thicken. This is when browned (they don’t need to be cooked through).
you should add another half a cup of milk. Do this until all the milk is 3. Set aside on a plate and cut into pieces.
added and the sauce is thick. 4. Add the onions to the pan and cook until just soft.
9. Add about a quarter of the cheese, season with sea salt and pepper to taste, 5. While the onion is cooking, blend or whisk together
and stir well (reserve the rest of the cheese for the top of the lasagne). the eggs, cottage cheese, smoked paprika and
10. To assemble the lasagne, use a medium-size baking dish (mine is season to taste.
25cm×25cm), placing half of the tuna sauce in the base, top with lasagne 6. Add the spinach and capsicum to the pan plus the
sheets, then the remaining tuna sauce, another layer of pasta and ęnish sausage. Pour over the egg mixture.
with the cheese sauce and the remaining grated cheese. 7. Top with the grated cheese and bake in the
11. Bake for 30–45 mins or until the lasagne is cooked through and the preheated oven for 25 mins or until puffed up and
pasta softens. ęrm in the middle.

EAT WELL | 77
 M a s on Ja r S a l ad s GF VG
Recipe / Lisa Guy
Mason jar salads are the perfect solution
for busy individuals looking for a
nutritious, portable lunch option. These
layered salads are packed with fresh,
nutrient-dense ingredients like greens,
vegetables and protein, providing a
balanced meal to keep you energised
throughout the day. Easy to prepare
in advance, they offer a convenient,
mess-free way to enjoy a wholesome,
on-the-go lunch at work. Ingredients are
suggested below. Design your own to fit
your dietary requirements.

Apple-Cider Vinegar Dressing

½ cup apple-cider vinegar
1 cup extra-virgin olive oil
1 garlic clove, minced
½ tbsp Dijon or wholegrain mustard
Good pinch sea salt & pepper, to taste

Almond Satay Dressing

½ cup creamy almond butter
2 tbsp raw honey or pure maple syrup
Juice ½ lemon
3 tbsp tamari
½ tbsp grated ginger
1 garlic clove, minced
Pinch chilli Ġakes

Balsamic Vinegar Dressing

½ cup extra-virgin olive oil
¾ cup balsamic vinegar
1 tbsp raw honey or pure maple syrup Soft veggies or fruits
1 garlic clove, minced Cucumber, tomatoes, red onion, berries, grapefruit or orange pieces, diced avocado,
1 tsp Dijon mustard shredded red cabbage, oven-baked pumpkin or sweet potato pieces
Good pinch sea salt & pepper, to taste
Protein
Hummus Salad Dressing Chicken, salmon, lamb, tofu, boiled egg, nuts, seeds
¾ cup hummus
1 tbsp extra-virgin olive oil Leafy greens, herbs and sprouts
1 tbsp Dijon mustard Rocket, shredded kale, baby spinach, broccoli sprouts, alfalfa, parsley, coriander, basil
1 heaped tsp raw honey or pure maple syrup
Juice 1 lemon 1. Place all dressing ingredients into a jar or small bowl and shake or whisk until well
1 garlic clove, minced combined. Pour some dressing into the bottom of your mason jars. (By pouring the
Good pinch sea salt & pepper, to taste dressing at the bottom, you can avoid a soggy salad.)
Add a little water if you want a thinner dressing 2. Choose and prepare your ingredients for your salad and dressing, cooking any veggies
or protein as needed.
Hard veggies or legumes 3. Next step, add a layer of hard veggies or legumes.
Carrots, broccoli, radish, corn, capsicum, 4. Top with some grains.
chickpeas, black beans, kidney beans, green 5. Top with softer veggies or fruits.
beans, edamame 6. Next, top with some protein.
7. Then ęll the rest of the jar with leafy greens, herbs and sprouts.
Grains 8. Keep your salad jars in the fridge. When you are ready to eat a salad, tip it out into a bowl,
Quinoa, brown rice, buckwheat noodles toss and then enjoy.

78 | EAT WELL
 R ECIPES
preparation perfection

Ve get a r i a n Nou r i s h B owl GF V

R e c i p e / G e or g i a H a r d i n g
This vegetarian nourish bowl is full of nutritious ingredients
and bursting with flavour. It is simple to make and can
be prepared in advance, making it a convenient choice for
Gi nger, Tu r mer ic busy individuals.
& S e s a me C rac ker s GF V
Recipe / Lee Holmes
These crackers combine anti-inflammatory spices Serves: 3
ginger and turmeric with omega-3-rich flaxseeds for 425g can chickpeas, ½ head cauliĠower,
a satisfying, gluten-free and low-histamine-friendly drained & rinsed broken into Ġorets
snack. Easy to make in advance and they travel well. 2 tsp ground cinnamon, divided 30g pumpkin seeds
1 tsp ground cumin 1 tsp maple syrup
Juice 1 lemon 60g rocket leaves
Serves: 35 Sea salt & freshly ground black
1¼ cups Ġaxseed (linseed) meal pepper, to taste Yoghurt Dressing
½ cup sesame seeds 1 large sweet potato, diced 250g full-fat natural yoghurt
1 tsp grated fresh ginger or ½ tsp ground ginger 2 tbsp extra-virgin olive oil, 1 clove garlic, minced
1 tsp ground turmeric divided Sea salt, to taste
½ tsp sea salt ½ tsp ground turmeric
1 egg
1½ tbsp extra-virgin olive oil 1. Preheat the oven to 200°C (fan-forced). Line a baking tray with
baking paper.
1. Preheat the oven to 175°C. Grease a baking tray. 2. Star t by tossing the chickpeas in 1 tsp of the cinnamon, cumin and
2. Combine the Ġaxseed meal, sesame seeds, ginger, lemon juice. Season with sea salt and pepper and store in an airtight
turmeric and salt in a large bowl. container in the fridge.
3. In a small bowl, whisk the egg and then slowly add the 3. Toss the sweet potato in 1 tbsp of olive oil, the remaining 1 tsp
olive oil in a thin stream while still whisking. Pour the egg of cinnamon, turmeric, sea salt and pepper. Arrange on half the
mixture into the dry ingredients and mix to form a ęrm baking tray.
dough. If it is too dry to roll out, add some ęltered water. 4. Toss the cauliĠower in the remaining olive oil and sea salt and add
4. Roll out the dough on a sheet of baking paper to a thin to the baking tray with the sweet potato.
rectangle about 25cm×35cm. Place the prepared baking 5. Bake for 10 mins.
tray face down over the dough, then invert both together 6. Toss the pumpkin seeds in the maple syrup and place on a small
so the dough is in the middle of the tray and the paper is tray or plate lined with baking paper.
on top. Peel off the baking paper and cut the dough into 7. Add to the oven and bake with the sweet potato and cauliĠower for
5cm squares using a sharp knife. an additional 10 mins (so the vegetables cook for 20 mins all up).
5. Bake for 15-20 mins until crisp. Allow to cool completely 8. Make the yoghurt dressing by combining all the ingredients together
before eating. in a small jar or airtight container.
6. Store in an airtight container for 3–4 days or in the fridge 9. Toss all the ingredients through the rocket and drizzle over the
for up to 2 weeks. yoghurt dressing.

EAT WELL | 79
 Sweet French Moments
BONNE MAMAN

C a ra mel
A pple Ga let te V
R e c i p e / B ON N E M A M A N

Serves: 6-8
1 sheet shortcrust pastry, thawed
3 apples, sliced
½ cup Caramel Spread
2 tsp cinnamon
½ tsp nutmeg
1 egg
1 tbsp water
1 tbsp raw sugar

1. Preheat the oven to 190°C.

2. Place your pie crust on your
workbench. Place a 23cm cake
pan in the centre of the circle
and press down ever so slightly.
3. Core your apples and slice. Place
into a bowl and add the Caramel
Spread, cinnamon and nutmeg.
Mix together.
4. Transfer apple slices onto your
pie crust, arranging however
you like. Lift the edges over
the apples.
5. Mix egg with water for your egg
wash and brush over the crust.
Sprinkle with raw sugar.
6. Bake for 30-40 mins. Serve with
ice cream and enjoy!

T story of Bonne Maman begins in the small village of Biars-sur-Cère, nestled in a

The
beautiful fruit-growing region in the heart of south-western France. Thanks to world-class
expertise and the highest-quality ingredients, Bonne Maman offers you the best, with
honest and delicious recipes to satisfy every taste.

For more information visit bonnemaman.com.au

80 | EAT WELL
 R ECIPES M A DE W I T H
bonne maman

St rawber r y Crea m P u f f s V
R e c i p e / B ON N E M A M A N

Serves: 6-8
2 pieces puff pastry 1. Preheat oven to 190°C.
Intense Strawberry Spread 2. Cut out heart shapes in the puff pastry. Repeat but use a smaller heart
1 egg cutter to hollow out the inside.
1 tbsp water 3. Top each hollowed puff pastry on top of each full heart and poke holes in the
1 cup thickened cream bottom. Brush with egg wash and bake for 15 mins or until golden brown.
2 tbsp icing sugar, 4. While baking, whisk together thickened cream and icing sugar to make
or more to taste whipped cream.
½ tsp vanilla extract (optional) 5. Once cooled, ęll each pastry with Intense Strawberry Spread, whipped cream
Icing sugar and top with additional Strawberry Spread or fresh strawberries.
Fresh strawberries 6. Dust with icing sugar and enjoy!

EAT WELL | 81
 Oat Brekkie Delights
G F O AT S

St rawber r y
C he e s e c a ke
Por r idge V
Recipe / GF Oats

Serves: 1
1 tbsp cashew nuts
şħ3 cup GF Traditional Aussie Oats
2ħ3 cups unsweetened
plant-based milk
4 strawberries
1 tsp maple syrup
¼ tsp vanilla extract
1 tbsp natural yoghurt (or coconut)

Toppings
GF Oats Biscuit Crumble
Oats, toasted

1. Soak cashews in boiling water

for 5 mins and proceed to drain
(this step can be skipped but it
will make cashews silkier).
L. Blitz oats, milk, strawberries,
cashews, maple syrup and
vanilla in a blender until smooth.
M. Cook mixture by continually
stirring on low heat for M-4 mins
or until thickened.
4. Stir through yoghurt and top
with toppings.

Sta
Starting your day with GF Oats is an excellent way to fuel your body with
essential
ess nutrients. Packed with soluble ębre and a range of vitamins,
oats offer a powerful nutritional boost that can keep you energised and
satiated
sati throughout the day. Try our Traditional, Quick or Organic Oats.

For more information visit gfoats.com.au

82 | EAT WELL
 R ECIPES M A DE W I T H
gf oats

G olden M i l k O ver n ig ht Oat s VG

Recipe / GF Oats
This vegan Bircher is filled with nourishing oats and warming spices for gut health and happy digestion.

Serves: 1
½ cup GF Rolled Oats 1. Add all ingredients to a jar or bowl of choice, mixing well. Refrigerate
¾ cup coconut milk overnight (or for at least 4 hrs).
2 tbsp coconut yoghurt 2. Serve cool straight from the fridge, or alternatively you can pop them into
1 tsp cinnamon a saucepan and heat until just warmed through.
1 tsp turmeric powder 3. Add toppings of choice, such as fruit, dried fruit, granola, coconut
¼ tsp ginger yoghurt, cinnamon, nuts and seeds.
Pinch black pepper

EAT WELL | 83
 F O R HE A LT H Y W EI GH T
Want to lose weight and keep it off? Then breakfast should
be your most impor tant meal of the day. Dr Nicholas Fuller,
research program leader at the University of Sydney ’s Charles
Perkins Centre and founder of the multi-awarded Inter val
Weight Loss Program, explains why and what to brekkie on.

Wor d s / L i n d a M o o n

requently optional or scanty, breakfast is our most neglected

F meal of the day. Research suggests almost a third of

us regularly pass on the morning meal. Following in our
footsteps, 18 per cent of eight to 18-year-olds in a South Australian
study reported “often” skipping breakfast. Almost 10 per cent
“always” did.
We’re not hungry in the morning, time poor, unorganised or slept
in, according to ęndings from The Kraft Foods Aussie Breakfast Report.
Also boosting our tendency to not bother is our battle with the bulge.

Does brea k fa st sk ippi ng lose weig ht?

Expert opinion seems to swing on this. Because it’s complicated. A
sugary mufęn isn’t the same as a poached egg — and it depends on
what else you eat and do during your day. But research is shedding
greater light on the subject.
According to Dr Nick Fuller, if you want to trim the kilos, you
should unequivocally timetable breakfast in. Fuller is a leading
researcher and writer on weight loss, founder of the Interval Weight
Loss Program, and author of Interval Weight Loss for Women (Penguin,
2020) and other books on the subject. “We actually burn the calories
from a meal much more efęciently in the morning compared to the
evening,” he says. “Specięcally, our bodies burn calories two-and-a-
half-times more efęciently in the morning versus the evening.”
Fuelling up early also means we’re less likely to snack and binge
on unhealthier foods, he adds.

W hen to eat
“You need to work with your body’s circadian rhythm, not against
it,” Fuller says. “In the modern-day environment, we have it the
wrong way around.” Typically, we skip or skimp on breakfast then
start to ramp up our food intake as the day progresses. For many,
lunch is the ęrst nosh of the day and for most, dinner is the biggest
— because we haven’t eaten much during the start of the day, are
hungry and compensating for this later.

84 | EAT WELL
 A RT ICL E
weight loss

W h i le fa st i ng i s g reat for ou r hea lt h , a s a weig ht-loss st rate g y it

t y pic a l ly res u lt s i n shor t-ter m weig ht los s fol lowe d by weig ht ga i n .

Dr Fuller says breakfast should be the most important meal of the burning at rest,” he explains. “And the more muscle we have to body
day. Conversely, dinner should be a light affair — especially if weight fat, the higher our metabolism will be. So if you’ve got two people
maintenance is our goal. with identical weight, the person with more muscle to body fat will
It’s an eating pattern that also favours our energy needs and be burning more calories and they’ll have a higher metabolism.”
mental health. Australian research from 2020 shows skipping or Severely restricting our calorie intake means we’re more likely to
delaying breakfast is associated with mood disorders. lose muscle mass, in turn hindering weight loss. And, beyond weight
issues, muscle mass is also linked to longevity.
B eyond i nter m it tent fa st i ng
Unfortunately, skipping breakfast has become more common How to b e come a “ br e k k iet a r i a n”
with the popularity of intermittent fasting, Fuller says. The goal of Research suggests the most common reason we avoid breakfast is
intermittent fasting is to narrow the window of time in which we’re poor appetite in the morning. Blame our decades-long, established
eating and consuming calories. “And that means often breakfast is pattern of not eating much in the morning and gorging most
the ęrst meal to go,” he says. calories at the end of the day. “If you do that, you’re never going to
While fasting is great for our health, as a weight-loss strategy wake up hungry,” says Fuller.
it typically results in short-term weight loss followed by weight His advice? Taper down your food intake at the end of the day and
gain, according to Fuller. Dieting of any kind causes a cascade of slowly incorporate more food at the start. Over time, your appetite
physiological responses that cause us to regain weight, he says. hormones will start to kick in earlier. Be patient: he says research
“Our body goes into shutdown mode. It ęghts that weight loss and shows it takes about 66 days for that to change.
sends us back to our start point. And it does that by shutting down Another big barrier to brekkie is time. How can we make this
metabolism, changing our appetite hormones, telling us to eat work? “It could be grabbing something that is already ready — the
more, suppressing our thyroid function which is the gatekeeper to piece of fruit in the tub of yogurt,” Dr Fuller says. “You could be
our metabolism.” preparing the night before. So it could be the overnight oats, taking
As a solution to switch off the body’s usual response to it with you as you run out the door with a child under each arm. We’re
weight loss, Fuller developed Interval Weight Loss. Based on the all in the modern environment, but health is the most important
Mediterranean diet, it’s focused on enabling healthy, long-term thing. Without it, we don’t have anything else. So you do need to be
habits, losing weight in small increments over time to prevent the making these changes.”
weight gain that typically comes from dieting.

W h at to eat Linda Moon is a freelance health, travel and lifestyle writer and a qualified
Rather than calories, focus on nutritional balance, he says. Make naturopath based in Katoomba, NSW.
sure your breakfast has a source of wholegrain carbohydrate, protein
and healthy fat and will ęll you up for long periods of time. “And then
all meals should have unlimited salad and vegetables; you can never
be having too many of those,” he adds.
“We tend to like our cereals,” he says. But it’s thinking outside the
cereal box. Oats, for example, can be done in a variety of different
forms. Along with milk or yoghurt as your protein and fat source, it’s
“adding plenty of nature’s treats”, he shares. “Your berries, your nuts
and seeds, and honey and cinnamon.” Similarly, eggs (also popular)
can be crafted into more nutritionally dense omelettes and frittatas.
“It doesn’t have to be that typical western meal. It can be anything
as long as it’s nutritionally balanced and as long as it becomes
the most important and the biggest meal of the day,” he says.
This means soups, salads, Asian dishes and other healthy “dinner”
delights or leftovers are all the go.

Weig ht-loss accompa n i ment s

A crucial side dish to a hearty, wholesome breakfast is quality
sleep and physical activity. “They are the key pillars of any lifestyle
program,” Dr Fuller says. “And they are the things you should be
addressing when you’re trying to lose weight.”
Exercise helps build muscle mass. “Muscle is this determining
factor of our metabolic rate, which is how many calories we’re

EAT WELL | 85
 Golden, Buttery Bliss
C A RÊME PAS T RY

C h ic ken , M aple &

Mu st a rd S ausage Rol l s
R e c i p e / C A R Ê M E PA S T RY
If you’re looking for a delicious and
easy-to-make party snack, these
chicken, maple & mustard mini sausage
rolls are the perfect bite-sized treat for
any occasion! The delicate combination
of chicken, sweet maple and mustard,
together with the nuttiness of our Spelt
Butter Puff Pastry, adds a wholesome
element to these scrumptious little
delights. Whether you’re hosting a party
or just looking for a tasty snack, these
sausage rolls are sure to impress.

Serves: 16
500g chicken mince
1 Granny Smith apple, cored & grated
2 tbsp maple syrup
2 tbsp Dijon mustard
1 tbsp fresh thyme leaves
(or 1 tsp dried thyme)
½ cup fresh breadcrumbs
Salt & pepper
375g packet Carême Spelt Butter
Puff Pastry, defrosted
1 egg, lightly whisked
1 tsp sesame seeds, for garnish

1. Preheat oven to 200°C fan-forced (220°C

non-fan). Line a tray with baking paper.
2. In a large bowl, combine the chicken
mince, apple, maple syrup, Dijon mustard,
thyme and breadcrumbs. Season with salt
and pepper. Once the mince is combined,
divide into 2 equal portions.
3. Cut pastry in half and place half of the
mince mixture on each half-sheet of
pastry. Shape the mince into a sausage
shape in the middle of each piece of
pastry, spreading it evenly to each end.
4. Roll the pastry around the mince to create
a roll. Pinch the pastry together and crimp
Carême is Australia’s puff pastry specialist, crafting premium, all-butter pastry with the tines of a fork at the seam to seal.
for perfect, Ġaky layers every time. Choose their All-Butter Puff for a rich, classic 5. Cut each roll into 7cm pieces and place on
indulgence, or Spelt Butter Puff for a healthier alternative. It’s got a deep, nutty the prepared tray.
Ġavour with the same crisp, golden Ġake. 6. Brush the sausage rolls with egg and
sprinkle with sesame seeds.
For more information visit caremepastry.com.au 7. Bake for 25-30 mins or until the pastry is
golden and the ęlling is cooked through.

86 | EAT WELL
 R ECIPES M A DE W I T H
carême pastr y

Va n i l l a Sl ice
R e c i p e / C A R Ê M E PA S T RY
Is there actually anything better
than a classic vanilla slice? This
luscious recipe uses flaky, crisp
layers of Carême All Butter Puff
Pastry and velvety vanilla custard
topped with a simple icing to
create a decadent, quintessentially
Australian dessert. Give them a
try for your next bake — they’re so
more-ish you won’t be able to stop
at one! They’re the perfect sweet
treat for brunch, lunch or afternoon
tea (and everything in between)!
To create our perfect pastry layers,
we used a perforated puff pastry
baking tray.

Serves: 10
2 × 375g packets Carême Butter
Puff Pastry, defrosted
şħƙ cup custard powder
90g cornĠour
1 cup caster sugar
3 cups milk
1 cup thickened cream
50g unsalted butter
2 tsp vanilla extract
3 large egg yolks

Icing
1½ cups pure icing sugar, sifted
1 tbsp milk

1. Preheat oven to 200°C fan-forced

(220°C non-fan). Line a baking tray
with baking paper. Trim each sheet
of pastry to the size of a square
24cm×24cm baking tin.
2. Place each sheet of pastry on a
baking tray, lay another sheet of
baking paper on top, then place a
second baking tray over the baking
paper. Bake in the oven for 15 mins. 5. In a medium saucepan (off the heat), combine the custard powder, cornĠour and sugar,
3. Reduce oven temperature to 180°C whisking until well combined. While whisking, add half the milk, whisking until smooth, then
fan-forced (200°C non-fan) and add the remaining milk and all the cream, whisking until well combined. Place the saucepan
bake for a further 10 mins or until over medium heat and cook, whisking constantly, until the mixture comes to a boil and begins
the pastry is golden brown. Remove to thicken (15-20 mins). Cook for a further 2-3 mins or until the mixture is very thick and coats
from the oven and set aside to the back of a wooden spoon.
cool completely. 6. Turn the heat down to low. Add the butter and vanilla extract, whisking until the butter has melted.
4. Line a 24cm high-sided square tin 7. Remove from heat, add egg yolks and whisk again until well combined. Working quickly, pour
with baking paper and aluminium the custard mixture into the prepared tin over the top of the pastry and level it with an offset
foil, ensuring the lining extends up spatula or spoon. Place the second piece of pastry on top. Set aside to cool at room temperature
over the sides of the tin (so you can before transferring to the refrigerator to set overnight.
use it as a handle to remove the 8. The next day, combine the icing sugar and milk in a bowl, whisking until well combined. Pour the
vanilla slice once set). Place 1 piece icing on top of the vanilla slice, then set aside until the icing is completely set.
of baked pastry in the base of the tin 9. When you’re ready to serve, remove the slice from the tin (using the lining as a handle) and slice
and set aside. into 10 equal pieces.

EAT WELL | 87
 DANISH
ctur cooking
Simplicity and quality ingredients that honour deep-rooted, seasonal traditions are at the
heart of Danish cooking. Expect ingredients like fresh seafood, root vegetables, berries and
mushrooms to feature prominently. Restaurants like Noma revolutionised Denmark’s fine
dining by emphasising hyper-local ingredients, fermentation and sustainability. Danish
cooking is both cosy comfort and innovative flair; it offers something for everyone.
Invite Denmark into your home with these nourishing, wholesome recipes.

88 | EAT WELL
 R ECIPES
danish cultural cooking

Ve ga n St rawber r y Ta r t s GF VG
Recipe / Lisa Guy
These delightful Danish-inspired strawberry
tarts are a wholesome, gluten-free vegan treat.
The base is made with LSA (linseed, sunflower
and almond meal) and oat flour, providing a
good dose of fibre, healthy fats and plant-based
protein to support digestive health and keep
you full longer. The coconut cream filling adds
a creamy texture while offering medium-chain
triglycerides (MCTs), which support brain health
and provide a quick source of energy. Topped
with fresh strawberries, rich in protective
vitamin C and antioxidants, this tart helps
promote healthy skin and immune function,
making it both delicious and nutritious.

Drea m C a ke V
Serves: 4 R e c i p e / G e or g i a H a r d i n g
Crust ¼ cup pure maple syrup Dream Cake, or Drømmekage, has been a staple in Danish cooking
1 cup LSA or almond Ġour 2 tsp pure vanilla bean for decades. A soft, buttery vanilla cake is topped with a rich,
1 cup oat Ġour extract caramelised coconut topping, perfect to enjoy with a cup of tea
¼ cup pure maple syrup 2 tbsp cornstarch or coffee. This healthier version uses wholemeal spelt flour and
2 tbsp melted coconut oil 1 tsp agar agar powder natural sweeteners, making it a more nourishing indulgence that
doesn’t compromise on flavour.
Filling Topping
1½ cups full-fat Strawberries, sliced
coconut cream Fresh mint leaves Serves: 12
90g butter, melted Coconut topping
1. Preheat oven to 170°C. Grease 4 individual tart tins 90g rapadura or coconut sugar 115g rice-malt syrup, honey or
and line the bottoms with baking paper. 3 free-range or organic eggs maple syrup
2. In a large bowl, add almond and oat Ġour and mix 180g full-fat natural yoghurt 120mL canned coconut milk
to combine. 2 tsp vanilla extract Pinch sea salt
3. Add maple syrup and coconut oil and mix until you 1½ tsp baking powder 200g shredded or Ġaked coconut
have a dough-like consistency. 250g wholemeal spelt Ġour
4. If it’s too crumbly, add 1-2 tsp more coconut oil.
5. Make the dough into a ball and divide it into 1. Preheat the oven to 180°C (fan-forced). Grease or line a 20cm×30cm slice tin.
4 even sections. 2. In a food processor or standard mixer, combine the melted butter, sugar,
6. Press the dough into the 4 tart tins evenly and eggs, yoghurt and vanilla and beat until well combined.
up the sides. 3. Add the baking powder and mix again for a few secs. Fold in the Ġour,
7. Pierce some holes in the bases with a fork and bake taking care not to over-mix it.
for 12-15 mins. 4. Pour into the prepared baking tin and cook for 15-20 mins until cooked
8. Once baked, cool the bases completely before through. Use a wooden skewer or piece of dry spaghetti to gently pierce the
adding the ęlling. cake. If it emerges clean, the cake is cooked.
9. In a medium saucepan over low heat, add coconut 5. While the cake is cooking, make the coconut topping.
cream, maple syrup and vanilla and stir to combine. 6. In a small pot, mix the sweetener, coconut milk and sea salt and bring to
10. Add corn starch and agar agar and stir constantly a bubbling simmer. Simmer rapidly (it looks a bit foamy on top) for about
until the agar agar dissolves completely. If you have 10 mins or until the caramel starts to thicken. Stir in the coconut and
any lumps in your mixture, put it through a strainer. remove from the heat.
11. Pour mixture into your tart tins and place in the 7. When the cake is cooked, remove from the oven and turn on the grill (broiler).
fridge for 3 hrs or overnight to set. 8. Press the coconut mixture onto the top of the cake (wet your hands to
12. Decorate with strawberries and fresh mint. prevent it sticking so you can gently press it onto the top of the cake).
9. Place under the grill (broiler) and brown it for a few mins, always watching
Option: Drizzle with melted dark chocolate. it closely (it goes from brown to black very quickly).
Tip: You can substitute 3 tsp of gelatine with 1 tsp of 10. Allow to cool for 5 mins in the tin, then once the coconut top has ęrmed,
agar agar. invert and cool on a wire rack.

EAT WELL | 89
 Da n i sh-I n spi re d Ve get a ble
a nd B a rle y B owl DF
Recipe / Lee Holmes Da n i sh Meat loa f DF
This wholesome dish combines hearty grains R e c i p e / G e or g i a H a r d i n g
with fresh vegetables and smoked salmon for a Danish meatloaf is a protein-rich, crowd-pleasing dish that
nutritious meal. combines beef and pork mince, herbs and warming spices,
all wrapped in crispy bacon. It’s an easy and delicious way to
elevate your family dinner.
Serves: 2
½ cup pearl barley
2 cups water or vegetable stock Serves: 6
1 cup kale, chopped 4 cloves garlic, minced 1 tbsp Worcestershire sauce
1 medium carrot, julienned 1 bunch fresh parsley leaves, ½ tsp dried thyme
½ cup red cabbage, thinly sliced ęnely chopped ½ tsp ground nutmeg
¼ cup radishes, thinly sliced 1 large red onion, grated 2 free-range or organic eggs
100g smoked salmon chopped 1 cup fresh breadcrumbs Sea salt & freshly ground black
2 tbsp pumpkin seeds or sunĠower seeds 500g beef mince pepper, to taste
500g free-range pork mince 6 rashers short-cut streaky bacon
Dressing 2 tsp Dijon mustard
1 tbsp olive oil
1 tbsp apple-cider vinegar 1. Preheat your oven to 180°C (fan-forced).
1 tsp Dijon mustard 2. Line a loaf tin with baking paper.
1 tsp honey 3. Start by preparing your ingredients (garlic, parsley, onion and
Salt & pepper, to taste make fresh breadcrumbs) either by hand or using a food processor,
and place in a large mixing bowl with all the remaining ingredients
1. Rinse the barley, then simmer it in water or stock until except the bacon.
tender (about 25–30 mins). Drain and let cool slightly. 4. Combine well using clean hands or a large spoon.
2. While the barley cooks, wash and chop the vegetables. 5. Place the rashers of bacon in the base of the loaf tin, then press the
3. Whisk together olive oil, apple-cider vinegar, Dijon mince mixture into the loaf tin ęrmly.
mustard, honey, salt and pepper. 6. Bake for 45 mins or until the meat feels ęrm in the middle.
4. In a large bowl, layer barley, kale, carrot, cabbage and 7. Once cooked, invert onto a serving plate and remove the baking paper.
radishes. Add the smoked salmon on top. Sprinkle with 8. Place the meatloaf under a grill (broiler) until the bacon is golden brown.
seeds and drizzle with dressing. 9. Serve immediately with tomato sauce, gravy or the sauce of
5. Enjoy warm or at room temperature. your choice.

90 | EAT WELL
 R ECIPES
danish cultural cooking

S ea fo o d C howder GF DF
Recipe / Lee Holmes
Say “chow” to my creamy chowder full of delicious
flavours and fibre-rich vegetables. It’s the perfect one-pot
wonder for mid-week meals.

Da n i sh-I n spi re d Sk y r
Brea k fa st B owl V Serves: 4
Recipe / Lee Holmes 1 tbsp extra-virgin olive oil
A creamy, protein-rich bowl that’s perfect to start your 2 brown onions, ęnely chopped
day with balance and freshness. Skyr is a traditional 2 celery stalks, thinly sliced
Icelandic cultured dairy product. It has the consistency of 1 garlic clove, crushed
strained yoghurt but a much milder flavour profile. 400mL tin coconut cream
500mL good-quality ęsh stock
350g sweet potato peeled and cut into 1cm cubes or spiralised
Serves: 1 150g fresh peas or thawed frozen peas
1 cup Skyr (or plain Greek yoghurt) 500g ęrm white ęsh, such as perch or cod, pin-boned, skin
¼ cup granola removed & cut into large chunks
½ apple, thinly sliced 24 mussels, scrubbed well, beards removed
¼ cup fresh berries Salt & pepper, to taste
(I use blueberries, raspberries and strawberries) 2 tbsp chopped Ġat-leaf parsley, to garnish
1 tbsp chopped hazelnuts or almonds
1 tsp chia seeds 1. Heat the olive oil in a large saucepan over medium heat. Sauté
1 tsp Ġaxseeds the onion for 3 mins or until it starts to soften, then add the
½ tsp honey celery and garlic and cook for a further 1–2 mins.
Pinch cinnamon 2. Stir in the coconut cream, stock and sweet potato. Bring to
the boil, then reduce the heat and simmer for 20 mins or until
1. Spoon the Skyr into a bowl and smooth it out. the sweet potato is soft when pierced with a fork. (If using
2. Layer on the toppings. Sprinkle granola evenly over the top. spiralised sweet potato, add for the last 5 mins of cooking.)
Arrange the apple slices and berries decoratively. Add nuts 3. Stir in the peas and ęsh and cook for 3 mins or until the ęsh
and seeds for added texture and nutrition. is just opaque.
3. Drizzle a small amount of honey and dust with a pinch 4. Add the mussels and cook for a further 3 mins or until the
of cinnamon. mussels have popped open. Discard any that remain closed.
4. Enjoy immediately for a refreshing and energy-boosting start 5. Season to taste with sea salt and freshly ground black pepper.
to the day! Serve in deep bowls, with the parsley scattered over.

EAT WELL | 91
 Mu sh room Grat i n V
R e c i p e / G e or g i a H a r d i n g
Mushrooms play a key role in many
Danish dishes, bringing earthy
flavour and nutritional benefits to
the table. This mushroom gratin
simplifies the traditional approach
of wrapping in pastry, delivering
a hearty dish with creamy
mushrooms, fragrant thyme and a
crunchy, cheesy topping.

Serves: 4 as a side
1 red onion, ęnely diced
800g Swiss brown mushrooms,
quartered
80g butter
½ bunch fresh thyme
2 cloves garlic, minced
Salt & black pepper, to taste
60mL dry white wine
80mL cream
3 slices sourdough, ęnely diced
2 tbsp olive oil
100g Gruyere cheese, grated

1. Preheat the oven to 180°C (fan-forced).

2. Heat the butter in a frying pan over
a moderate heat and add the onion.
Sauté for a few mins until it starts to
soften but not brown.
3. Add the mushrooms, thyme and
garlic. Season to taste. Stir-fry until
the mushrooms brown nicely.
4. Turn the heat up high and add the
wine so it sizzles and reduces while
you stir the mushrooms.
5. Stir in the cream, then place the
mushrooms into a serving dish.
6. Toss the bread pieces in the olive oil
and then mix through the cheese.
Spread over the mushroom mixture.
7. Bake for 15-20 mins or until golden.
8. Serve immediately with a side salad
and your favourite protein.

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 R ECIPES
danish cultural cooking

Red C a bbage, A pple

& Pome g ra n ate s a l ad GF VG
Recipe / Lisa Guy
This tasty salad is a vibrant twist on a popular Danish dish
L emon & Herb combining fresh, seasonal ingredients for a deliciously
Roa st Pot ato S a l ad GF VG nutritious side. It pairs perfectly with roast chicken and
Recipe / Lisa Guy meats or pan-fried salmon. Red cabbage is packed with
This lemon and herb roast potato salad is inspired by vitamin C, fibre and antioxidants, supporting immune
the classic Danish kartoffelsalat . My version is a fresh health and aiding digestion. Pomegranates are loaded
and vibrant twist on this beloved dish. Potatoes are a with vitamin C which boosts the immune system,
great source of complex carbohydrates and fibre, which supports collagen production for healthy skin and
provide a slow and steady supply of glucose for sustained enhances iron absorption, vital for maintaining energy
energy. Leaving the skin on enhances the nutritional value levels. Pomegranates are also rich in anthocyanins,
of potatoes. The skin contains a significant portion of a powerful antioxidant that helps combat oxidative
the potato’s fibre, which slows the absorption of glucose stress and inflammation, protecting cells from damage.
into the bloodstream, helping stabilise blood-sugar levels
along with helping to keep you feeling full for longer.
Serves: 2-4
200g red cabbage, shredded using a mandolin
Serves: 3-4 1 carrot, shredded
800g baby potatoes Dressing 2 apples, halved, cored & ęnely sliced with skin on
1 tbsp extra-virgin olive oil ¼ cup olive oil Handful of roughly chopped walnuts or almonds
Good pinch sea salt ½ lemon, juice and zest Seeds from 1 small pomegranate
¼ cup dill, roughly chopped 1 garlic clove, minced Handful parsley (or dill), roughly chopped
Handful parsley, ęnely chopped 2 tbsp wholegrain mustard
3 spring onions, chopped Good pinch sea salt & pepper, Dressing
to taste 1 tbsp balsamic vinegar
1 heaped tsp raw honey or pure 2 tsp ęnely grated ginger
maple syrup 1 tbsp pure maple syrup
2 tbsp extra-virgin olive oil
1. Preheat oven to 220°C. Pinch sea salt & pepper
2. Scrub and wash potatoes. Pat dry and cut in half. If any
potatoes are too large, cut them into smaller pieces. Toss with 1. Whisk dressing ingredients together in a small bowl.
olive oil and season with sea salt. 2. Place cabbage, apple and pomegranate seeds in a large bowl
3. Place on a baking tray lined with baking paper and bake for and gently toss.
25 mins until they are golden and cooked through. 3. Drizzle with dressing and gently toss. Top with parsley and serve.
4. Place all dressing ingredients into a jar and shake well.
5. Place potatoes in a large bowl and add dill, parsley and spring Option: Use orange wedges in place of the apple.
onions. Drizzle in dressing and season with sea salt and Tip: Toss apple slices in lemon juice to prevent them from
pepper. Toss gently. going brown.

EAT WELL | 93
 Leek
Leek is a great addition to any garden and
for any gardener. It’s easy to grow and suited
to all climates. Leek provides a sweet, mild
onion flavour and is delicious in soups, stews
and slow-cooked dishes. Plus, it’s rich in
vitamins and minerals.

Wor d s / J e n n i f e r S t a c k h o u s e

eeks are surprisingly easy vegetables to grow. They are

L related to onions, chives, spring onions and elephant garlic.

Leeks are planted from spring to autumn in most areas and
are an excellent crop to have in the ground for winter harvesting.
Grow leeks as a dry-season crop in the tropics and subtropics by
planting them in autumn.
A few rows of leeks provide an easy-to-use, mildly onion-
Ġavoured vegetable to be chopped and added to all sorts of dishes.
Leeks are particularly tasty when lightly sautéed as a basis for
soups and casseroles.
Leeks don’t just taste good — they provide healthy amounts of
vitamins and minerals, too. They are rich in vitamins A, B, C and K as
well as minerals, including calcium.

Did you k now?

Leeks are one of the national symbols of Wales and the basis for the traditional
Scottish dish called cock-a-leekie — a chicken and leek soup. This vegetable’s
Welsh links are celebrated in the name of the popular variety “Welsh Wonder”.

94 | EAT WELL
 R ECIPES
garden to table

L e e k l a bel
Common name: Leek
Botanical name: Allium ampeloprasum var. porrum
Family: Alliaceae (onion family)
Aspect and soil: Sun; well-drained soil
Best climate: All
Habit: Annual vegetable
Propagation: Seed, seedling
Difęculty: Easy

G et t i ng st a r te d
Leeks can be grown from seed or seedlings purchased from a
garden centre. To sow seeds at home, start them off in punnets
to transplant into the vegetable garden when the seedlings are
large enough to handle and are about 12cm high with a strong
root system.
Several weeks before planting the leek seedlings into their garden
bed, incorporate well-rotted manure and organic fertiliser into the
growing area. If the soil in your area is acidic, work in garden lime or
dolomite before planting. Leeks grow best with a soil pH of around 6–7.
Planting is easy. Simply drop the seedlings into a hole about
10cm deep or in a furrow in the vegetable bed, then water in so
the surrounding soil covers the roots. Space each little leek about
10–20cm apart.
Plants should be bright green as they grow. Keep the plants
growing evenly and in good colour with regular watering and liquid Hea r t y C h ic ken , L e e k & K a le S oup
feeding. Alternatively, apply a side dressing of complete organic S er ve d w it h Nut Bread GF
fertiliser along each row of leeks. R e c i p e / Jo a n n a R u s h ton
To have a crisp, white base to each leek plant, hill up the soil This is a great way to make use of leftover meat from roasts
around the base of the stem. This is termed “blanching”. It is or, of course, you could make it with just vegetables. The leek
easy to do when you are weeding, but you’ll still harvest tasty shoestrings can be prepared up to two hours in advance.
white-stemmed leeks if you don’t blanch the stems.
Serves: 4
Trou bleshoot i ng 2 tbsp olive oil
Leeks have few problems but may be attacked by aphids. Search 1 large garlic clove, crushed
for them on the stem, leaves and where the leaves wrap around the 100g or 2 small leeks, washed & ęnely diced
stem. Hose or wipe them off with your ęngers. 6 cups homemade bone broth or chicken stock
Although leeks have good cold tolerance, low winter temperatures Small bunch kale, washed & shredded
may induce the plants to form Ġower stems; this is known as 200g leftover roast chicken pulled into bite-sized pieces
bolting. Harvest and use the plants if Ġowers start to form. Coconut oil
50g leek sliced into shoestrings for garnish
Ha r vest i ng a nd stor i ng
Leeks are a much faster crop than onions as it is the crisp, white, 1. Heat the olive oil in a saucepan over a low heat. Add the garlic
bulbous “stem” that’s harvested, so there’s no waiting for a large and sauté for 1 min, then add the diced leeks, salt and pepper and
bulb to form. The stem is actually a mass of leaf sheaths, not a sauté until soft and transparent.
true stem, which you’ll notice as you slice up the leek to add to the 2. Add the bone broth or stock and bring to a gentle simmer.
cooking pot. 3. Add the kale and chicken and continue cooking for about 5 mins.
After about 12 weeks of growth, the leek stems should be about 4. In a shallow frying pan, add coconut oil to measure 5cm. Use a
2cm thick. At this size they are ready to be harvested, but as the thermometer to heat oil to 180°C or, if using a deep fryer, ęll with
plants keep on growing, you can harvest as needed. Pull them coconut oil to required level. Heat the oil to 180°C, add the leek
carefully from the soil, wash well and remove the roots as well as the shoestrings and fry, turning occasionally, until golden brown and
ębrous darker-green tops. The green tops are edible, so add them to crisp, about 2 mins.
homemade stock. 5. Using a spider or slotted spoon, transfer leek strings to paper
Soil lodges in the leaf sheaths, especially if they’ve been blanched towel and drain.
during growth, which is why it is important to rinse leeks well before 6. Ladle the soup into bowls and place a small nest of fried leek on
adding them to the pan. Leeks keep in the crisper section of the top of each.
fridge for several weeks. 7. Serve with nut bread (optional).

EAT WELL | 95
 Okra
Because it’s not widely available fresh in Australian markets,
you may not be too familiar with okra — but that’s no reason
to pass on it . Grow it yourself and watch how okra thrives in
hot, dr y conditions. Then you can bring the bold flavours of
India and Creole into your kitchen with rich curries and stews.
Or, tr y it grilled with haloumi and heirloom tomatoes.

ost of the okra bought in Australia is sold in tins

M imported from overseas, so growing your own makes

sense ęnancially and to ensure you are eating a
nutritious organic product.
Okra is grown for the swollen, green, ribbed pods that form after
the Ġower is fertilised. The long, tapering, ęnger-like shape of the
pods gives okra its common name of “lady's” ęngers.
When the pods are cooked, they become mucilaginous or gluey,
which helps to thicken as well as Ġavour soups, stews and gumbos.

H i bi sc u s con ne ct ion
When okra Ġowers, it’s easy to see it is a hibiscus relative. The
Ġowers are large and cream to yellow with red centres. Because it is
so attractive when Ġowering, this is a vegetable to grow among the
Ġower beds for summer colour. Look for varieties such as Red, which
have ornamental red stems and pods as well as yellow Ġowers.
Okra plants can also be grown in large containers (at least 40cm
across) or in a raised garden bed with one plant per container.
Okra does have ęne spines, particularly around the base of the
fruiting pods. To avoid getting prickled, grow spineless varieties such
as Clemson Spineless and Mammoth Spineless.

Ok ra l a bel
Common name: Okra, lady's ęngers, gumbo
Botanical name: Abelmoschus esculentus
Family: Malvaceae (hibiscus family)
Aspect and soil: Sun; well-drained soil
Best climate: Temperate, subtropical, tropical
Habit: Annual shrub
Propagation: Seed, basal cuttings
Difęculty: Moderate

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garden to table

G et t i ng st a r te d
Okra is a warm-season crop that’s grown from seed. Sow seeds in
late winter or early spring (wait until mid-spring in cold zones). In the
tropical north, okra can be sown year-round but does best from late
winter to late summer. It is possible to make two plantings a year in
warm zones to allow okra to be harvested for many weeks.
Sow seed into punnets or seed trays and transplant seedlings
into a warm, sheltered spot in the vegetable garden once the seeds
are large enough to handle, or about 10cm high. Space the seedlings
around 50–60cm apart as these plants form shrubs around 1m high.
Mammoth Spineless can reach 2m high.
Water well after transplanting and protect from any cold weather.
Ease transplant shock by soaking the seedlings in a seaweed
solution before transplanting. Seeds can also be sown in individual
coir pots such as Jiffy pots and planted into the ground without any
root disturbance.

Grow i ng a nd h a r vest i ng
Okra grows quickly as the season warms. Liquid-feed regularly,
especially once Ġowering commences, and keep plants well watered
to get good growth. As the plant grows, pinch out the growing tips to
encourage more branching and more Ġowers. A light layer of organic
mulch such as sugar cane or compost around each plant helps keep
the soil moist and also reduces weeds.
Expect Ġowers to appear about 12 to 16 weeks after transplanting
the seedlings. The Ġowers form their edible pods in four to ęve days
after the Ġower opens and should be picked quickly. Left too long
they are tough and the plant may stop putting out new blooms.
If you do ęnd some mature pods that have missed being picked,
have a look at the seeds inside the pod. They can be used as an
alternative to coffee.
To harvest okra, use a sharp knife to cut off the pods when they Wa r m S a l ad of Gr i l le d Ok ra ,
are ęnger size – or about 7–8cm long. Unless growing a spineless Hei rloom Tom atoes , C hor i zo
variety, wear gloves when picking the pods. & Ha lou m i w it h Fresh Ba si l GF
With regular picking, warm temperatures and no water stress, the R e c i p e / Jo a n n a R u s h ton
plant will keep on Ġowering and forming pods right through summer
and into early autumn. In cold areas, frost will kill the plants. Serves: 4
8 okra, cut lengthways
Trou bleshoot i ng 1 chorizo sausage, sliced on an angle
Okra is a member of the hibiscus family (Malvaceae), which means 8 small heirloom tomatoes
it is prone to lots of pest problems, including metallic Ġea beetle. 200g haloumi
These insects are difęcult to control organically. As the pests tend 2 tbsp fresh basil
to attack the foliage, a good tactic is to keep the plants growing Pinch Celtic sea salt
strongly to outgrow pest damage. Covering the plants with exclusion Pinch ground pepper
netting can also keep these pests away. 2 tbsp coconut oil
Olive oil & vincotto (or balsamic glaze), to garnish
Nut r ient s
Okra is an excellent source of dietary ębre and is also rich in 1. Combine the tomatoes, okra, salt and pepper and mix in coconut oil.
vitamins A, B6 and C. It contains calcium, magnesium and iron. 2. Heat the grill plate to medium (180–200°C) and arrange the chorizo
slices, okra and tomatoes on the grill plate. Grill tomatoes for about
3–5 mins or until they are about to pop, then remove.
3. Turn over the okra and chorizo and cook till tender, about
Did you k now 3–5 mins more.
Okra is native to areas around Ethiopia where it has been 4. Add the haloumi slices and grill 2 mins both sides until soft
cultivated for perhaps thousands of years. As well as being and golden.
related to ornamental hibiscus, it is also related to cotton. 5. Remove from heat and arrange on platter with fresh basil. Drizzle
with extra-virgin olive oil and vincotto or balsamic glaze.

EAT WELL | 97
 Turnip
Turnips are fast to grow and can be
har vested small or large. They store
well after picking and, if you grow
a large crop, you can use them not
only in soups and stews, but also
preser ved in chutneys and pickling.

o you like turnips?” a neighbour down the road asked as

“D I was wandering past with my dogs. “We are over them,”

she told me as we went around to the back garden so
she could harvest a few turnips for me to take home.
When I saw the size of the turnips she was pulling from her well-
ęlled veggie patch, I wasn’t surprised to hear that her family had had
enough. They were enormous! I lugged home the bonus turnips and
set the largest on the kitchen scales. It weighed in at a hefty 1kg.
After serving the turnips mashed, roasted and in soup for several
meals, I turned what was left into several jars of tasty turnip chutney.

G et t i ng st a r te d
If you want to try this generous root vegetable and live in a cold zone,
late winter and early spring is a great time to get planting. For other
areas, plant turnip seed during summer and autumn so the plants
grow through the cooler months of the year.
Start turnips from seed, which is sown directly where it is to grow.
Sow the seed in rows to make weeding and management of the crop
easier, and space the rows 20–30cm apart. Before planting, work a
little complete fertiliser into the soil.
Turnip seed is ęne. Sow it at about 6mm deep into lightly moist
soil. Make a shallow furrow in the soil by laying a rake or other tool
with a long handle along the row and gently pushing it into the soil.
After scattering the seeds along the shallow furrow, lightly cover
them with soil, vermiculite or seed-raising mix, then water gently.
Try to sow the seed thinly as it’s likely the seedlings will require
thinning as they grow.
The small seedlings begin emerging from the soil in around six
to 10 days. Once they are large enough to handle, thin the seedlings
to allow about 10cm between each plant. Select the largest and
strongest seedlings to grow.

Did you k now?

Turnips are high in vitamin C, but this important
vitamin can be lost during cooking. Steaming until
just tender reduces the loss of nutrients.

98 | EAT WELL
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garden to table

For such a large root vegetable, turnips grow surprisingly fast.

They can be ready to add to the baking dish in as little as 10 to 12
weeks. To stagger the harvest, make successive sowings of seed
every four weeks and begin harvesting when the turnips are still
small. Turnips are swollen stem bases, so the purple top of the turnip
is visible at the soil surface as it matures.

Tu r n ip va r iet ies
Turnips are attractive-looking vegetables. Most varieties have pink
to purple tops and white Ġesh; this appearance is reĠected in the
names of some of the more popular varieties, including Champion
Purple Top and Purple Top White Globe.

Trou bleshoot i ng
If the plants are kept well watered and liquid-fed occasionally, little
should go wrong. These veggies are members of the brassica family,
so they can be attacked by the caterpillars of the cabbage white
Tu r n ip l a bel butterĠy. These caterpillars feed on the foliage, not the developing
Common name: Turnip turnip, so they won’t harm the main crop. Control caterpillars by
Botanical name: Brassica rapa regularly searching for them among the green leaves. Squash any
Family: Brassicaceae (cabbage family) that are found or throw them to the chooks for a nutritious snack.
Aspect and soil: Sun; well-drained soil
Best climate: All Ha r vest i ng a nd stor i ng
Habit: Annual root vegetable While waiting for the turnips to mature, harvest a few of the young
Propagation: Seed green leaves from each plant to add to salads. Start harvesting turnips
Difęculty: Easy themselves when they are still small — about 2.5cm–7.5cm in diameter
or about golf-ball size. These early harvests make more room in the row
for the plants that are left to produce larger turnips. Although turnips
keep well in the ground, left too long they become coarse and woody.
Once the turnip plant is pulled from the ground, shake it free of soil
and remove the top by twisting or cutting off the leaves, leaving about
2cm of stalk. Turnips keep well in the refrigerator, where they can last
for eight to 10 weeks. They don’t have to be refrigerated if you have a
cool, dark storage space to keep them.
Turnips can be served boiled and mashed as well as steamed,
sautéed and roasted — or glazed as in Jo’s delicious recipe here.
Puréed turnip is a nutritious food for babies and can also be used in
soups and combined with potatoes to make fritters. Make excess
into chutney or pickles.

Gl a ze d Tu r n ips GF V
R e c i p e / Jo a n n a R u s h ton

Serves: 4 as a side
1kg small turnips 1½ tsp coconut sugar
1½ cups water ½ tsp Celtic sea salt
2 tbsp butter Fresh thyme sprigs for garnish
1 tbsp lemon juice

1. Peel turnips, then cut in half lengthways.

2. Arrange turnips in 1 layer in a 30cm heavy skillet and add enough
water to reach halfway up turnips.
3. Add butter, sugar and salt, then cover and boil over medium heat,
stirring occasionally, for 10 mins.
4. Remove lid and continue cooking until water has evaporated,
stirring occasionally until golden brown.
5. Add lemon juice.
6. Transfer to serving dish and drizzle with the rest of the lemon
glaze and a sprig of thyme.

EAT WELL | 99
 DIY IMMUNE BOOST
With winter coming, it’s best to take preventative action before any bugs hit your system. Here we
take a look at how celery, chilli and cinnamon can boost your immunity and support your overall
health and wellness. These plants may not be the first ones you would think of to grow in your
backyard, but they have both culinary and medicinal benefits. Understanding their properties and
how easy they are to cultivate might just motivate you to plant them today.

Wor d s / L i n d a M o o n

100 | EAT WELL

 R ECIPES
homegrown & homemade

Celer y
Part of plant used
Stems
Seeds (most potent part)

Plant origin
Britain and other European countries

Description
Celery is a biennial plant with smooth, ridged stems, growing to
about 50cm.

Growing information
Celery grows best in full sun and favours cool to mild conditions.
It needs plenty of moisture, so water it regularly. Green Crunch, Celer y S e e d Tea
Stringless, Tall Utah and Dorata D’Asti are some good varieties for 1 tsp celery seeds, whole
the home garden. 2 cups ęltered water, boiling
Celery seed is very small and ęddly to work with, so it’s easier to 1 tsp honey (optional, for sweetness)
plant as seedlings or sow direct. As well as its high demand for water, 1 slice fresh ginger or a squeeze of lemon
celery needs feeding, so liquid-feed fortnightly. If you let your plants (optional, for added Ġavour & immune support)
suffer water or nutrient stress, the stalks may become bitter and
stringy. Mulch well to reduce moisture loss. 1. Crush the celery seeds slightly using a mortar and pestle or the
back of a spoon to release their oils.
Therapeutic ingredients & actions 2. Place the crushed seeds in a tea infuser or directly in a heatproof mug.
Celery has been favourably compared to sports drinks in its 3. Pour the boiling water over the seeds and let steep for 10-20 mins.
ability to top up nutrients after strenuous activity, thanks to 4. Strain if needed.
good concentrations of minerals iron, zinc, magnesium, potassium 5. Add honey, ginger or lemon if desired.
and calcium, as well as vitamins A, C, E, K and B12 and its high
water content. Tip: To enhance the healing experience, choose a beautiful cup to enjoy
Celery is also loaded with antioxidant Ġavonoids. Coumarin, your tea in and a relaxing space to sip your brew in peace, slowly and
in particular, has been found to have cancer-ęghting actions by mindfully. Visualise the beneęts spreading through your body.
ęltering out carcinogens and neutralising damaging free radicals. It
also works with vitamin C to boost the immune system.
Celery reduces blood pressure. Phthalides, phytochemicals
present in celery, relax artery walls and increase blood Ġow. Celery’s Resea rc h sn ippet s
high levels of potassium, magnesium and ębre also help regulate One American study found daily consumption of a small
blood pressure. amount of 3-n-butylphthalide extracted from celery lowered
It is a diuretic, anti-inĠammatory and nutritive while also used for blood pressure in animals by 12–14 per cent and cholesterol
cleansing and detoxifying. by about seven per cent. In humans, a comparable amount of
phthalide would be found in about four stalks of celery.
Traditional & modern uses
Arthritis and gout (the seed) H i stor y factoid
Urinary tract and kidney health Celery was a medicinal plant many centuries before it was a
Liver and gallbladder health culinary one. It was recommended by Hippocrates and found
in traditional Chinese medicine records from 5th century CE.
Using celery in healing It has an ancient history in Ayurvedic medicine as a treatment
Celery’s beneęts can be gained from all parts of the plant — seeds, for numerous ailments, from the common cold and Ġu to
roots, stalks and leaves — so don’t throw out those leafy tops. The arthritis, diabetes and liver and spleen disorders. The original
seeds can be made into infusions and tinctures for arthritis or gout. wild celery was known as smallage and was quite different to
When it’s ready to pick, harvest stalks as you need them from the the cultivated celery we enjoy today.
outside inwards or cut off the whole plant at the base.

EAT WELL | 101

 Chilli
Part of plant used
Fruit
Seeds

Plant origin
The tropical Americas

Description & identięcation

There are more than 400 different species of chilli including wild
varieties. However, most cultivated varieties can be categorised Homem ade C h i l l i Ti nct u re
within ęve species, which include Capsicum annum and Capsicum Preserve the immune-boosting benefits of your homegrown
frutescens. Also known as the hot pepper, chilli is a perennial chillies in this simple-to-make tincture.
shrub growing to about a metre high. In summer it bears its
hot-tasting fruits. 5–6 fresh chillies, chopped
1 cup high-proof alcohol
Growing information 1 clean glass jar with tight lid
Chilli likes plenty of sun and well-drained, fertile and moist soil. It 1 dropper bottle (optional, for storage)
also grows well in pots. Chilli prefers a warm tropical or subtropical
climate and is frost intolerant. In warm climates it’s a perennial 1. Fill the jar halfway with chopped chillies.
plant, but in cold zones it dies in winter. 2. Pour in the alcohol to submerge the chillies and leave 2cm space
at the top. Seal the jar tightly and give it a gentle shake.
Therapeutic ingredients & actions 3. Store the jar in a cool, dark place for 2–4 weeks. Shake it daily to
• Warming circulatory stimulant help release the active compounds.
• Mildly analgesic 4. After 2–4 weeks, strain the mixture through a ęne mesh strainer
• Carminative (reduces gastrointestinal gas) or cheesecloth to remove the chilli solids.
• Can help relieve congestion 5. Transfer the liquid tincture into a clean jar or dropper bottle.
• Eating chilli releases endorphins 6. Use 1–3 drops diluted in water, tea or juice as needed for an
• Antispasmodic immune boost or to add spice to food.
• Antiseptic 7. Store the tincture in a cool, dark place. It can last up to 1 year if
• Antimicrobial properly sealed and stored.
• Expectorant (expels phlegm)
Capsaicin is the key active component responsible for chilli’s Tips:
heating, stimulating action. Chilli also contains carotenoids, Use gloves when handling chillies to avoid irritation.
Ġavonoids, volatile oil and (in the seeds) steroidal saponins. It’s high For a stronger tincture, use the longer steeping time and include
in vitamin C, antioxidants and other nutrients, but bear in mind it’s the seeds. For a milder tincture, use the shorter steeping time and
only consumed in small amounts. discard the seeds.
Start with a small dose when using the tincture to gauge
Traditional & modern uses your tolerance.
• Poor circulation
• Wind and colic
• Respiratory congestion
• To stimulate digestive juices Resea rc h sn ippet
• Digestive infections Clinical trials support the use of chilli for weight loss and (in
• Rheumatism and arthritis (it relieves pain by acting as a higher concentrations) for pain relief for musculoskeletal
counter-irritant, warming and stimulating circulation) problems. A study published in 2020 found regular
consumption of chilli was associated with a lower risk of
Using chilli in healing cardiovascular disease and cancer.
Chilli can be made into an infused oil, powder, capsules and tincture
as well as an ointment. Perhaps the easiest and tastiest way to enjoy H i stor y factoid
chilli is straight off the bush in your food. Chilli peppers are one of the most ancient domesticated
plants in the world. One of the reasons for chilli’s widespread
Cautions use in food in humid, tropical regions is its antimicrobial
Care should be taken when using chilli on the skin or eating large power to delay food from spoiling. Scientists believe that birds
amounts. It’s an irritant and can cause burning and redness. may have spread wild chilli beyond its original habitat. While
Consuming too much may cause nausea, abdominal pain, vomiting most animals and insects are put off by the capsaicin in chilli,
and burning diarrhoea. Avoid if you’re allergic to the Solanacaea it doesn’t affect birds.
(nightshade) family.

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homegrown & homemade

Resea rc h sn ippet s
Studies suggest cinnamon may reduce blood sugar and
bad breath, inĠammation and tooth decay. It can inhibit the
growth of fungi and many bacteria including Listeria and
Salmonella. One study found it inhibited HIV cells in the lab.
Studies show cinnamon is a rich source of antioxidants.

H i stor y factoid
For such a commonplace kitchen spice, cinnamon has a
mystical history. Highly prized for its Ġavour and fragrance,
cinnamon was used by the ancient Egyptians for embalming
and by Moses for anointing. It was one of the ingredients
(including garlic) used to guard against the plague.

Therapeutic ingredients & actions

• Antibacterial and antifungal
• Digestive aid
• Warming circulation stimulant — especially for ęngers and toes
• Mildly analgesic
• Antiseptic
• Antiviral
• Carminative (reduces intestinal gas)
• Astringent
• One of the key constituents is cinnamaldehyde (a volatile oil).
Cinnamon also contains tannins, coumarins and mucilage

Traditional & modern uses

• Circulation problems including cold hands and feet
• Nausea
• Vomiting and diarrhoea
• Digestive problems including weak digestion
• Colds and Ġu

Using cinnamon in healing

Harvest the slender branches when about 3–5cm in width, cut and
Ci n n a mon trim to 5cm lengths. Scrape or shave off any rough outer bark with a
Part of plant used knife or scraper and score the inner bark lengthwise from end to end.
Inner bark Loosen and peel off, then dry.
Cinnamon is generally taken internally as an infusion, tincture, tea
Plant origin or decoction. It can also be used as a powder and mouthwash.
Sri Lanka and India
Cautions
Description & identięcation It’s advised that medicinal levels of cinnamon should be avoided in
Cinnamon is an evergreen tree eight to 18m in height, with large, pregnancy. Avoid if you’re allergic to cinnamon or Peruvian balsam.
glossy leaves. The bark is a reddish-brown colour and the source
of the spice. The tree bears yellow Ġowers in spring to summer. Ci n n a mon & Herb I n f u sion
Cinnamomum verum (the true cinnamon) is often confused with 2-3 cinnamon sticks
Cassia (Chinese cinnamon), a close relative which is not as aromatic. 1 tbsp dried chamomile Ġowers
The purplish-black berries are inedible. 1 tsp dried ginger root (optional)
1 tbsp mint leaves
Growing information 3 cups ęltered water
Cinnamon is rarely grown at home, likely due to its large size. Honey, to sweeten (optional)
However, the plant can be kept as a small shrub of up to 120cm with
pruning. It can also be grown in a container and indoors. Cinnamon 1. In a saucepan, boil the water then reduce to a simmer.
thrives in hot, humid tropics and subtropics. It can grow in full to 2. Break up the cinnamon sticks and add them to the pan along with
partial sun but doesn’t need direct sun to grow. It requires well-drained chamomile Ġowers, ginger root and mint. Stir.
soil and is susceptible to root rot, so keep it on the dry side. New 3. Steep for 20-30 mins (the longer, the stronger the Ġavour).
trees are generally propagated from cuttings. Growing from seed is 4. Remove from heat and strain.
another option. 5. Drink 1 to 4 cups a day, hot or cold. Sweeten with honey if desired.

EAT WELL | 103

 A Heide
Harvest

By A lice Crowe a nd Ma x im i lia n

Alice Crowe and Maximilian’s latest book,
A Heide Harvest, is a beautifully curated
celebration of food, art and history, rooted in Hei rloom Pea r s Poac hed
the legacy of John and Sunday Reed’s iconic i n W h ite W i ne S a f f r on Sy r up
Heide property in Victoria. The cookbook
takes readers on a journey through the lush Makes: 12
gardens of Heide, where heritage roses, herbs 12 pears, preferably red anjou 250mL white wine
and heirloom vegetables once Ġourished or beurre bosc 20 strands saffron
alongside a vibrant community of artists. 4 lemons 2 star anise
The heart of the book is its 90 original recipes, 1.5kg white sugar 1 cinnamon stick
contributed by leading Australian chefs, 1.25L water 1 orange
each reĠecting the ethos of Heide’s kitchen
gardens. These dishes are inspired by the 1. Peel the pears and, using a melon baller, scoop out the seeds from the
Reeds’ vision of nourishment, communality bottom of each and discard. Place the pears in a large bowl and add
and the deep connection between food and enough water to cover them. Squeeze the juice from 3 of the lemons into
the land. Each chapter pairs these recipes the water and slice the squeezed halves into quarters. Add to the bowl and
with rich historical insights, charting the set aside.
transformation of the property from a dairy 2. Combine the sugar, water and wine in a large saucepan and bring to the boil.
farm to a cultural institution. A thoughtful Once boiling, remove about 250mL of the liquid and combine in a separate
fusion of culinary tradition and artistic bowl with the saffron, star anise and cinnamon. Set aside to infuse.
heritage, A Heide Harvest is an evocative ode 3. Remove the peel from the orange and remaining lemon in strips and add
to Sunday Reed’s legacy and the enduring to the saucepan. Cut the peeled orange and lemon in half and squeeze the
inĠuence of the Heide gardens. This coffee- juices into the pan. Remove the pears from the lemon water and place in
table cookbook is sure to turn heads and the saucepan. Cover with a cartouche (a circle of baking paper that ęts
spark juicy conversations. snugly in the pan, keeping the contents submerged) and gently simmer
for approx. 10 mins or until the thickest part of the pear is just yielding to
A Heide Harvest by Alice Crowe and a knife. Once the pears are cooked, pour the mixture into a container that
Maximilian, published 4 March 2025 by can be stored in the refrigerator.
Thames & Hudson Australia, AUD$64.99. 4. Add the saffron syrup to the pears and set aside to cool.
Photography by Robyn Lea. 5. Serve the pears chilled or at room temperature. Store in the refrigerator
for up to 5 days.

104 | EAT WELL

 COOK BOOK R E V IE W
a heide har vest

C h ic ken R o a ste d w it h
W h ite W i ne & R e d Grap e s
Serves: 6
Size 15 (1.5kg) chicken
4 garlic cloves
1 lemon, halved
1 bunch tarragon, plus extra to serve
Olive oil
Sea salt Ġakes & freshly ground black pepper
4 banana shallots
200mL white wine
300g red grapes

1. Preheat oven to 250°C.

2. Place the chicken in a roasting tin and stuff it
with the garlic, lemon halves and tarragon. Rub
the skin with olive oil and season on the inside
and out with salt and pepper. Cut the shallots in
half and place around the chicken.
3. Roast for 15 mins, then pour the wine over the
bird. Reduce the temperature to 175°C and
cook for another 45 mins, basting the chicken
every 15 mins with the liquids from the tin, and
adding the grapes around the chicken 20 mins
before the end of the cooking time.
4. Transfer the chicken to a serving platter and
arrange the roasted grapes and some extra
fresh tarragon around the chicken to serve.

M a r i n ate d C apsic u m s
w it h A nc hov ies
Serves: 6
800g red capsicums
60mL extra-virgin olive oil, for drizzling
Sea salt Ġakes
2 tbsp sherry vinegar
1 tin (48g) anchovies
2 garlic cloves, very ęnely sliced

1. Preheat oven to 250°C.

2. Toss the capsicums with 30mL olive oil and salt.
Place on a baking tray and roast for 20–30 mins
or until capsicums are soft and the skin is dark
and blistering.
3. Transfer to a bowl, cover with plastic wrap and
set aside to sweat and cool. Once they are cool
enough to handle, peel off the skins and discard
and remove the seeds. Slice into thick strips.
Place in a bowl and season with salt, sherry
vinegar and the rest of the olive oil.
4. To serve, arrange the capsicum strips on
a serving plate and drizzle with some of the
dressing. Top with anchovies and sliced garlic.

EAT WELL | 105

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108 | EAT WELL

 FOOD SOU RCE
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EAT WELL | 109

 Sunchoke is also known as Jerusalem artichoke, but despite its name it has no relation to
either. This knobby tuber is the root of a sunflower species. Its name likely stems from the Italian
word for sunflower, “girasole”.
Small and resembling ginger root in shape, the sunchoke varies in colour from pale beige to light brown
or even reddish-purple. Its thin, slightly translucent skin can be hard to peel but is edible — so keep it on.
Its flesh is crisp and white when raw and soft and creamy when cooked.
Rich in inulin, a type of prebiotic fibre, the sunchoke supports gut health by promoting beneficial
bacteria. It is also packed with iron, potassium and thiamine. For some, its inulin content can cause
digestive discomfort, so it’s best enjoyed in moderation.
You can find sunchoke at farmers’ markets and specialty stores in the cooler months when it’s in season.
This tuber is also easy to grow as it tolerates poor soil conditions and regenerates easily. When selecting
sunchokes, look for firmness without any wrinkling or sprouting.
Sunchoke is delicious blended into a silky soup, sliced into salads for a fresh crunch or even sautéed with
garlic and thyme. The nutty flavour also complements seafood or mushroom dishes. Adding acidity, such as
lemon juice or vinegar, helps balance its sweetness with a tangy kick and enhances its earthy flavours.
As chefs and home cooks seek new ingredients, sunchoke is growing in popularity. While sunchoke
offers a world of flavours to explore, don’t let its novelty hold you back. Start simple: slice them thinly and
roast with olive oil, salt and pepper until golden and caramelised. Let this humble tuber surprise you.

110 | EAT WELL

 E AT W ELL
for the love of food

EAT WELL | 111

 Our Chefs

L e e Hol mes L i ndy Zol n iercz a k

Lee’s food philosophy is all about S.O.L.E. food: sustainable, Lindy is a wife, mother and grandmother from a coastal
organic, local and ethical. Her main goal is to alter the town in Tasmania. Even though her love for food has always
perception that cooking fresh, wholesome, nutrient-rich meals been there, her journey started back in the mid-2000s
is difęcult, complicated and time-consuming. when she trained in commercial cookery. This gave her the
Lee says, “The best feeling I get is when I create a recipe conędence to become the owner of a cafe for three years.
using interesting, nourishing ingredients and it knocks my In 2018, Lindy’s yearning to learn photography blossomed
socks off. Then I can’t wait to share it with my community and and soon after, she signed up for a food photography
hear their experiences.” course. She was instantly hooked, bringing these two
After being diagnosed with a crippling autoimmune disease passions together. She has since established a food
in 2006, Lee travelled the world discovering foods that could styling, product and recipe development business from
be used to heal her body at a cellular level. After discovering her passion, which she ęnds refreshingly rewarding as she
many nutrient-rich and anti-inĠammatory foods and changing pursues work she loves.
her diet, Lee recovered. Her mind alive with ideas for new Developing recipes using fresh, organic produce, free
recipes, she wanted to share her creations with the world, so from pesticides and preservatives, is especially exciting.
superchargedfood.com was born. She believes such ingredients have the power to promote
Supercharged Food is all about making small and realistic mental and physical health, which she has personally
changes every day. It’s about making healthy choices through experienced over the last few years. As women’s bodies
knowledge and empowerment. Lee’s blog has become one of change with age and enter new phases, she sees food as
the leading health and lifestyle blogs in Australia. medicine. Small pleasures, like growing her veggie patch,
From posting recipes, her passion to share her story and keeping recipes simple and delicious and being able to
help others has snowballed and the blog has recently taken share this through images, bring her immense satisfaction.
home the overall prize at the Bupa Health InĠuencer Awards as Connect with Lindy on Instagram @melindajz
well as the best blog in the Healthy Eating category.
Connect with Lee Holmes at superchargedfood.com

112 | EAT WELL

 CHEF PROF IL ES
meet our chefs

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

L i s a Guy
Lisa Guy is an experienced naturopath who has been treating people
for more than two decades in her Sydney-based clinic, Art of Healing.
Lisa is also an author, avid health writer and recipe developer.
Finding immense joy in supporting and educating people on their
journey to improved health and wellbeing, Lisa sees clients with
a wide range of health conditions including anxiety, depression,
perimenopause and menopause issues, insomnia and chronic fatigue.
She is particularly passionate about supporting women through
pregnancy and beyond into their menopausal years.
Lisa works closely with her clients to ęnd the best natural
solutions to their specięc health needs and tailors these to suit each
individual’s unique everyday circumstances, enabling them to regain
their health and vitality and to get back to doing and enjoying the
things they love most.
Through thorough consultation and functional medical testing
when needed, Lisa identięes the root cause of her clients' symptoms
and addresses these using safe and effective natural medicines. Her
methods are based on science and tradition, including herbal and
nutritional medicines, homeopathic remedies and dietary interventions.
Lisa believes that food is one of the greatest pleasures in life. With
her wholesome recipes and meal recommendations, she helps to
motivate people to embrace healthy eating and to become excited
about cooking nutritious and delicious meals that will nourish both
their minds and bodies.
Connect with Lisa at artofhealing.com.au

EAT WELL | 113

 W H AT ’S ON
event calendar

What’s 
W H AT ’ S COM I NG
U P FOR YOU

MAY
Ta ste of K a k adu, Ja bi r u, N T
2 3 -2 5 M a y
kakadu.gov.au

Noosa E at & Dr i n k Fest iva l ,

Noos a , Qld
2 9 M a y–1 Ju n e
noosaeatdrink.com.au

G oo d Foo d & W i ne Show,

Mel bou r ne, V ic
3 0 M a y–1 Ju n e C a bi n Fever, M a r ga ret R iver, WA
goodfoodshow.com.au 1 2 -2 1 Ju l y
cabinfeverfest.com.au
JUNE
Ha r vest Fest iva l, G oo d Foo d & W i ne Show,
Cent ra l Coa st , NS W Per t h , WA
7- 8 Ju n e 18 -2 0 Ju l y
lovecentralcoast.com goodfoodshow.com.au

D a rk Mofo W i nter Fea st , The Cu rate d Pl ate,

Hoba r t , Ta s Su n sh i ne Coa st , Qld
5 -1 5 Ju n e 2 5 Ju l y– 3 A u g u s t
darkmofo.net.au thecuratedplate.com.au

G oo d Foo d & W i ne Show, AUGUST

Syd ney, NS W Ta ste of Por t D oug l a s ,
2 0 -2 2 Ju n e Por t D oug l a s , Qld
goodfoodshow.com.au 7-10 A u g u s t
tasteportdouglas.com.au
JULY
Grap e Gra zi ng by Nig ht , Mor eton B ay Foo d + W i ne Fest iva l ,
Br i sba ne, Qld Woo dy Poi nt , Qld
1 1 Ju l y 2 3 -2 5 A u g u s t
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114 | EAT WELL

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