Eat Well Issue62016

Issue 06AUS $12.00* NZ $12.00 (Both incl. GST)

EatWell

Join the food revolution

100

+

NOURISHING

RECIPES

MEALS, SNACKS & DESSERTS FOR ENTERTAINING & LIVING WELL

weeknight

EASY

_DINNERS

BOOM!

BREAKFASTS TO

GET YOU GOING

COOKING

WITH

12

FOOD FOR

GLOWING SKIN

USING OILS IN

COOKING

WHY ORGANICS

MATTER

SUSTAINING SNACKS

MEXICAN MAGIC

BEETROOT’S

HEALING POWERS

SENSATIONAL

STIRFRIES

I

’m a bit of a coffee snob. In my defence, I think my coffee behaviour comes down to the fact that I don’t eat sugar. When I go to a café I’m not going for their lovely lemon tarts or almond cheesecake; I’m going for the coffee. I do like my coffee to be fair trade, organic, and I really want it to taste good. Unfortunately, in the hands of the wrong barista, even the best bean can be turned into a beastly brew.

To my wife’s chagrin I have been known to leave a coffee virtually untouched on the table if the first sip doesn’t reveal some intent on the barista’s part to do justice to the art of coffee creation. There is however, a flip side to my dastardly coffee obsession. When I receive a good coffee I really appreciate it and I let the maker know.

Just recently I ordered a decaf latte (it was late in the day and I didn’t want to overwork my caffeine quotient) and it was divine. I told the barista what an amazing coffee it had been and that got us talking. He told me about a course he had just been on, then brought out the water filtered decaf beans to show me and we had a nice old chat.

That is one of the great things about food; we eat and drink two or three times a day and each time, unless you are serving only yourself, there is an opportunity for acknowledgment and connection.

Just by acknowledging the skill and care of your barista or chef you are creating a space into which fellowship

From the

Editor

can grow and on the vine of fellowship you will find that goodwill and community can blossom.

Taking the time to congratulate people on a job well done immeasurably enriches everybody concerned which is a nice segue into why we have decided to create the EatWell Awards (the YUMMIES).

The awards are aimed at acknowledging and celebrating people and companies who are doing amazing things in the field of healthy, sustainable, and delicious food. It is not about us at EatWell deciding who deserves a pat on the back, these are a people’s choice award, so if you have a favourite product that makes eating good food easier and more enjoyable for you then cast your vote. Go to the web page outlined in the box below and vote for your most cherished product.

Help us to celebrate the food products and services that help you.

Terry EDITOR Terry Robson EDITORIAL ASSISTANT Kate Duncan +61 2 9887 0320 DESIGNER Jess Middleton FEATURE WRITER Danielle Kirk CHEFS Christie Connelly Adam Guthrie Danielle Minnebo Lisa Guy Lee Holmes Meg Thompson

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EatWell Issue 6 is published by Universal WellBeing Pty Ltd, Unit 5, 6–8 Byfield Street, North Ryde NSW 2113, Australia. Phone: +61 2 9805 0399, Fax: +61 2 9805 0714. Printed by KHL Printing Co Pte Ltd, Singapore. Distributed by Gordon and Gotch, Australia. Editorial advice is non-specific and readers are advised to seek professional advice for personal problems. Individual replies to readers’ letters by consulting editors are not possible. The opinions expressed by individual writers in WellBeing are not

necessarily those of the publishers.

This book is copyright. Apart from any fair dealing for the purpose of private study, research, criticism or review as permitted under the Copyright Act, no part may be reproduced by any process without written permission. Enquiries should be addressed to the publishers. The publishers believe all the information supplied in this book to be correct at the time of printing. They are not, however, in a position to make a guarantee to this effect and accept no liability in the event of any information proving inaccurate. Prices, addresses and phone numbers were, after investigation and to the best of our knowledge and belief, up to date at the time of printing, but the shifting sands of time may change them in some cases. It is not possible for the publishers to ensure that advertisements which appear in this publication comply with the Trade Practices Act, 1974. The responsibility must therefore be on the person, company or advertising agency submitting the advertisements for publication. While every endeavour has been made to ensure complete accuracy, the publishers cannot be held responsible for any errors or omissions. This magazine is printed on paper that comes from a mill that

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IMPORTANT: This magazine is intended as a reference volume only, not as a medical manual. While the information is based on material provided by researchers, the magazine does not presume to give medical advice. Be sure to consult your physician

before beginning any therapeutic program. We are a member of

The EatWell Awards

This year EatWell is running the fi rst EatWell Awards, a people’s choice award designed to

celebrate food products that make healthy, sustainable, fl avoursome eating possible. Just go to wellbeing.com.au/eatwellpeopleschoiceawards

and fi nd the category with your favourite product. Winning products and services will be featured in an issue of EatWell later in the year. Let’s make this a celebration of passionate people

doing good things.

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Next to each recipe in EatWell you will see icons as a guide. This is what they mean:

Gluten Free

Omnivore Friendly

Vegetarian Friendly

Vegan Friendly

CONTENTS

8–12 Our Chefs

Meet the chefs who bring this issue’s recipes to you.

14 Recipes — Stirfry

Stirfries are among the healthiest, easiest and quickest dishes you can make. They can also come in many varieties, like our Mongolian Tofu Stirfry, Stirfried Ginger Beef, Lemongrass & Chilli Garlic Prawns, Asian Mushroom Stirfry, or Sautéed Kale with Walnuts. 30 Recipes — Easy Weeknight Meals With the family going in all directions during the week, sometimes you just need an easy meal you can enjoy together. You could try Vegan Spaghetti Bolognaise, Roasted Beetroot Pasta, Asparagus Pita Pizza, Roasted Vegie Frittata or Zucchini Fritters. 48 Recipes — Energy Breakfasts Breakfast is such an important meal as it provides energy for the rest of the day, but that doesn’t mean it has to be boring. Try dishes like Chai Crème Brûlée, Quinoa & Goji Muesli, Oven-baked Peach & Berry Pancake, a Red Dragon Fruit Bowl, or a Golden Breakfast Smoothie.

64 Recipes — Mexican Style

Mexican cuisine is based on corn, beans and chilli, but it also has a huge variety as can be sampled with dishes like Mushroom & Capsicum Fajitas, Potato Nachos, Chilli Chocolate, Lime Chicken Tortillas, and Horchata.

78 Recipes — Snacks for your day If you are working, at school or just busy, it’s not always easy to eat full meals and you’ll look for snacks, but that doesn’t mean you have to miss out on taste or nutrition. Try these snacks to sustain your day: Coconut Bark with Rosewater, Pistachios & Raspberries, Nut Butter Biscuits, Turmeric & Apricot Maca Balls, Nutty Seed Clusters, or Creamy Cashew Yoghurt.

94 Recipes — Cooking with Cacao Real cacao, not processed chocolate, is a source of both healing antioxidants and subtle flavour that you can use in food to please everyone. Try Double Chocolate Crunch Bars, Chocolate & Zucchini Muffins, Raw Cacao Mousse, Chocolate Popsicles, and Coconut Flour Brownies.

101 Seasonal Food Guide

Your guide to the fruits and vegetables that are in season now.

102 News Feed

The latest research on food, delivered in bite-sized morsels.

104 Artisan Alley — Mustard Locally made small-batch mustards are a rarity in Australia. What sets them apart from their big-brand counterparts is the care with which they’re made. 108 Meet the Maker —

Market Gardeners

Growing food for farmers’ markets takes great skill and effort, but the opportunities markets provide for better prices, quality and connection benefit both grower and customer.

112 Food as Medicine — Beets Beetroot is a powerful antioxidant that also boosts your endurance and heals your heart.

114 Cooking with Oils

Confused about which oils are good, which are bad, which to eat cold and which to cook with? We share the current wisdom on healthy oil usage.

118 Kitchen Garden — Celery Celery is difficult to grow, but the delicious taste of fresh celery makes it worth the effort.

119 Food Profile — Macadamias To know a food is, usually, to love a food and in our Food Profile we get intimate with some of our favourites. In this issue we become matey with macadamias.

122 Why Organics?

Organics do vary nutritionally from conventionally grown produce and research shows they can feed us into the future.

124 What’s On

Your guide to upcoming food events and festivals.

125 The Whole Food — by Meg Thompson

Our regular columnist Meg Thompson shares her thoughts and insights on an aspect of whole food; in this issue Meg looks at using foods to create glowing skin.

33

6 | EatWell

Lee Holmes

EatWell

CHEF PROFILES

Lee’s food philosophy is all about S.O.L.E. food: Sustainable, Organic, Local and Ethical. Her main goal is to alter the perception that cooking fresh, wholesome, nutrient-rich meals is difficult, complicated and time-consuming.

Lee says, “The best feeling I get is when I create a recipe using interesting, nourishing ingredients and it knocks my socks off. Then I can’t wait to share it with my community and hear their experiences.”

After being diagnosed with a crippling autoimmune disease in 2006, Lee travelled the world discovering foods that could be used to heal her body at a cellular level. After discovering many nutrient-rich and anti-inflammatory foods and changing her diet, Lee recovered. Her mind alive with ideas for new recipes, she wanted to share her creations with the world and superchargedfood.com was born.

Supercharged Food is all about making small and realistic changes every day. It’s about making healthy choices through

knowledge and empowerment. Lee’s blog has become one of the leading health and lifestyle blogs in Australia. From posting recipes, her passion to share her story and help others has snowballed and the blog has recently taken home the overall prize at the Bupa Health Influencer Awards as well as the best blog in the Healthy Eating category.

Connect with Lee Holmes at

superchargedfood.com

Lisa Guy

Lisa is a Sydney-based naturopath, author and passionate foodie who runs a naturopathic clinic called Art of Healing. Lisa is a great believer that good wholesome food is one of the greatest pleasures in life and the foundation of good health. Lisa encourages her clients to get back to eating what nature intended: good, clean, wholesome food that’s nutrient-rich and free from high levels of sugars, harmful fats, artificial additives and pesticides. Her aim is to change the way people eat, cook and think about food.

Lisa sees a wide spectrum of clients in her clinic, ranging from people with severe anxiety, mums with postnatal depression and people with adrenal exhaustion, to couples having difficulty conceiving and parents who need help with their little fussy eaters. Being a mum of two small girls, Lisa has a particular passion for supporting women through pregnancy and beyond and for children’s health and nutrition.

Lisa is an avid health writer, being The Telegraph’s Body + Soul’s resident nutritionist and a regular contributor to WellBeing. Lisa is frequently quoted in many leading Australian magazine publications promoting the natural way to better health. Lisa is also an author of five books to date, including My Goodness: all you need to know about children’s health and nutrition, Pregnancy Essentials, Heal Yourself, Listen to your Body and Healthy Skin Diet.

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10 | EatWell

Adam is a vegan whose passion for food began with a life-threatening illness and continues today in a lifestyle built around healthy cooking and eating.

Adam is a qualified chef and wellness coach who specialises in a wholefood, plant-based diet. He is a passionate advocate for living a simple, healthy and environmentally friendly life. His story begins with a rude awakening when, as an out-of-balance and overweight 39-year-old, he found himself in hospital after an early-morning surf, discovering that he’d had a heart attack and being told by his cardiologist that he would be on daily medications for the rest of his life.

Adam didn’t accept that his cardiologist’s “solution” that daily medication was the only way of minimising his risk of another heart attack. Instead, he decided he would do everything in his power to find another way. He learned how to treat himself with absolute kindness, love and respect. Adam transformed his diet, lost 20kg and no longer needs to take medication. Somewhere along the way, he realised he was more than a chef and a “heart attack survivor” but was a role model, an educator and someone who could provide inspiration simply by sharing his story and showing how easy it is to eat healthfully and to live well.

These days, Adam shares how to prepare delicious, healthy food for health, energy and vitality. He conducts online healthy heating and wellness programs at ifeelgood.com.au and gives keynote talks, live cooking demonstrations and cooking classes on the subject of healthy eating and living well.

Adam Guthrie

EatWell

CHEF PROFILES

Meg Thompson

Meg is a practising naturopath, cook, mother, writer and passionate wholefood enthusiast based in Melbourne. Meg’s interest in health, food and the role of food as medicine has shaped her career and lifestyle. Following an early career in psychology and education, she completed studies in naturopathy, nutrition and herbal medicine and now runs a successful clinical practice.

As her practice grew, Meg found that most of her work centred around educating patients on the benefits of a diet diverse in fresh and whole foods. So she sought to share her views and passion with a larger audience through her blog My Wholefood Romance.

Here, her love affair with cooking and creating delicious recipes using seasonal produce flourished. She shares recipes and knowledge about food, the best preparation methods and how to use them to best benefit health. Meg seeks to encourage others to learn, try new things and rediscover the joy of cooking and eating. Her recipes are approachable, thoughtful and bursting with nutrition.

This love of education has now stretched to include lecturing at one of the natural medicine colleges in Melbourne and presenting occasional workshops. Her first book on gut health and the benefits of fermentation was published recently.

Aside from writing and contributing recipes to EatWell, Meg develops recipes and menus for clients and businesses. She works from a philosophy that food is much more than something to fill our bellies, but a source of nourishment, deliciousness, education, ritual and celebration, best shared with those we love.

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EatWell

CHEF PROFILES

Danielle Minnebo

Danielle is a university-qualified nutritionist, a passionate home cook and founder of Food to Nourish. Danielle’s love affair with cooking started at a very young age in the kitchen where she was taught to cook by her mother. She went on to complete an Advanced Diploma in Nutritional Medicine and a Bachelor of Health Science in Complementary Medicine. She is completing her Master of Human Nutrition through Deakin University. Danielle is passionate about helping people form a better understanding of nutrition and a healthier relationship with the food they eat. In fact, she’s on a mission to help spread the real food message to as many people as possible. This involves breaking common diet myths and re-educating people on what real food is actually about.

This means ditching the low-fat products and processed and refined foods. It means embracing what real food has always been: vegetables, fruits, butter, animal fats, ethically sourced meats, free-range eggs, organic full-fat dairy products, grains, nuts and seeds. In 2013, Danielle founded Food to Nourish and started producing a range of organic healthfood snacks that are now sold in healthfood stores around Australia. Every one of these products is lovingly handmade by Danielle and her wonderful team of helpers in the Food to Nourish kitchen. Throughout her work as a nutritionist, Danielle’s basic principles have always come back to how we cook and prepare our food. She believes it really is as simple as combining wholefood ingredients in the right way to create tasty dishes that are nutrient-dense and full of flavour.

Connect with Danielle at foodtonourish.com.au

Christie Connelly

Christie publishes the popular Australian food blog Fig & Cherry featuring healthy, family-friendly meals and sweet treats with mouth-watering photography to match. Christie lives with her husband and two young children on the far North Coast of NSW, enjoying the beach, local produce and a relaxed country lifestyle.

She draws recipe inspiration from her Hungarian and Lebanese heritages, her travel adventures and, of course, the amazing fertile soil of the Northern Rivers with its abundance of local organic fruits, vegetables, delicious native produce and healthy free-range-reared animals.

Her passion is educating parents, grandparents and carers how to shop for, prepare and cook healthy, nutritious food and to encourage children to enjoy it as well. With one child on the autism spectrum, she also has a strong interest in helping parents whose children have special needs or restricted eating.

Why not make yourself a cup of tea and head on over to her blog for a little bit of pure and healthy indulgence? After all, as Christie says, “Food is love, so embrace it with gusto!”

Connect with Christie at figandcherry.com

Y UMMI E S

Food keeps us alive

– but good food, lovingly produced,

improves life for everyone.

Is there a food product you rave about?

Is there a company that’s changing the game

with its healthy, sustainable, delicious food?

TELL US.

TELL THEM.

VOTE

in the EatWell

Yummies Awards

And celebrate passionate people

doing good things.

We’ll thank you with

a free digital issue of EatWell.

P h o to g r a p h yb y L is aG u y

Stirfry

LEMONGRASS

& CHILLI GARLIC PRAWNS

RECIPE / LISA GUY

Prawns not only add protein to this dish, they provide beneficial omega-3 fats, which are vital for brain function and memory and for a strong immune system. Prawns are a great source of iodine and zinc. These two minerals are important for healthy thyroid function. Lemongrass contains an active compound called lemonol, which gives this herb its microbial, bacterial, and anti-inflammatory action, along with a distinct lemon aroma. Lemongrass also contains vitamin C, which is vital for strengthening immune defences and protecting the body from infections. Bean sprouts are highly nutritious and packed with living enzymes that help improve digestion.

Serves: 4

300g raw prawns 1 tbsp fish sauce 1 tbsp raw honey 1 clove garlic, minced

1 small red chilli, deseeded & finely chopped

1 tbsp finely chopped fresh lemongrass 1 shallot, finely chopped

Juice & zest 1 lime

Handful coriander stalks and leaves, roughly chopped

Packet rice noodles 2 big handfuls bean sprouts

Peel and devein prawns, leaving tails on. Place prawns in large bowl.

In small bowl, combine fish sauce, honey, garlic, chilli, lemongrass, lime juice and zest, and coriander stalks and some of the leaves. Pour mixture over prawns and let marinate for 30 mins in fridge, covered with clingwrap.

Soak rice noodles in boiling water for 5 mins, then drain.

In medium frypan on high heat, cook prawns for a couple of minutes each side, until cooked through. Spoon over some sauce.

Arrange rice noodles on plate with some bean sprouts, then top with prawns and remaining coriander leaves.

Lisa’s Lemongrass & Chilli Garlic Prawns

14 | EatWell

Stirfries are among the healthiest, easiest, and

quickest dishes you can make. They can also

come in many varieties like our Mongolian

tofu stirfry, stirfried ginger beef, lemongrass &

chilli garlic prawns, Asian mushroom stirfry, or

sautéed kale with walnuts.

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& BLACK BEAN STIRFRY

RECIPE / ADAM GUTHRIE

If you are short on time, stirfries are among the healthiest and easiest dishes you can make. They require a quick chop of a few vegetables, half a glass of vegetable stock, a splash or two of Asian-style sauces and you have dinner on the table in 10 minutes. Super easy and super healthy!

Serves: 4

Sauce

½ cup vegetable broth 2 tbsp Ayam black bean sauce ⅔ cup tamari

2 tbsp maple syrup 1 tbsp cornstarch Juice 1 lime

½ handful fresh mint leaves, roughly chopped

½ handful fresh basil leaves, roughly chopped

Stirfry

Handful raw cashews

375g firm tofu, sliced into ribbons 1 stick celery, sliced

2 green shallots, sliced 1 capsicum, thinly sliced 1 garlic clove, sliced 1 tbsp grated ginger

1 small red chilli, thinly sliced 2 bunches asparagus, halved

2 cups cooked brown rice

Fresh basil & mint leaves, roughly chopped, to serve

Sesame seeds, to serve

To make sauce, add ingredients to bowl and stir well.

Heat wok on high heat and add raw cashews. Toast until they start to get little brown spots, then remove from wok.

Add tofu strips and stirfry until brown, then remove from wok.

Add celery, shallots, capsicum, garlic, ginger and chilli and stirfry for a minute. Add asparagus, tofu and cashew nuts, then add sauce. Stir and bring to boil until it starts to thicken.

Place on individual plates or bowls.

Sprinkle with herbs and sesame seeds and serve with cooked brown rice.

MONGOLIAN TOFU STIRFRY

RECIPE / ADAM GUTHRIE

This is my vegan version of Mongolian beef. The idea behind Mongolian beef is thin strips of beef and vegetables covered in a sticky dark sauce made mostly of soy sauce and oyster sauce. It’s easy to convert most meat-style stirfry dishes to vegan. Tofu, tempeh or oyster mushrooms work well to replace meat, and swap fish or oyster sauce with hoisin or vegetarian mushroom/oyster sauce. It will never disappoint.

Serves: 4

Sauce

3 tbsp soy sauce 1 tbsp agave syrup 1 tbsp hoisin sauce

½ cup liquid vegetable stock 1 garlic clove, sliced 1 tbsp chopped ginger 1 tbsp cornflour

1 green capsicum, sliced 2 green shallots, sliced 500g firm tofu, sliced into

small strips

2 cups cooked brown rice, to serve To make sauce, add soy sauce, agave syrup, hoisin sauce, vegetable stock, chopped garlic, ginger and cornflour to bowl and whisk.

Heat wok over high heat. Add capsicum, shallots, tofu and sauce and stir. Bring liquid in wok to the boil and stir until thickened. Remove from heat and serve stirfry with cooked brown rice.

Adam’s Asparagus, Red Pepper & Black Bean Stirfry Adam’s Mongolian Tofu Stirfry

RECIPES

STIRFRY

16 | EatWell

Phot ogr a phy by Greg T w emlow

BLACK NOODLE STIRFRY

RECIPE / ADAM GUTHRIE

Kids just love noodle stirfries! There are so many different types of noodles you can use: soba, udon, ramen, glass noodles, flat rice noodle, hokkien noodles. Pick your family’s favourite.

Serves: 4

Sauce

1 cup soy sauce ½ cup rice wine vinegar 2 cloves garlic

1 tbsp grated ginger 1 tbsp cornflour

300g black bean noodles or favourite noodles 1 onion, sliced 1 carrot, sliced

1 red capsicum, thinly sliced 1 medium broccoli, florets sliced

& stem thinly sliced

Handful button mushrooms, sliced Handful snow peas, strings removed

& thinly sliced 1 tbsp sesame seeds

To make sauce, mix all ingredients and set aside.

Pour 4 cups boiling water into saucepan and bring to the boil. Separate noodles and boil for 8–10 mins.

Add splash of water to hot wok and sauté onion for 2 mins. Add carrots, capsicum and broccoli stems and stir over high heat. Add mushroom and broccoli florets and another splash of water and stirfry for 2 mins.

Add snow peas and drained noodles. Mix everything together and serve, topped with sesame seeds.

Adam’s Black Noodle Stirfry

Change this dish up

by changing the type

of noodle you use each

time you make it.

P h o to g r a p h yb yK a teD u n c a n&S te v eB ro w n

STIRFRIED RICE

RECIPE / LEE HOLMES

Stirfries can be dated back to the Han Dynasty in China between 206 BCE and CE 220. Chronic fuel shortages meant people needed to find alternative ways to cook without using too much oil. Stirfrying was the perfect method of cooking; quickly heating the ingredients in a pan with a little bit of oil. Today, stirfrying has become China’s favoured cooking technique and has infiltrated all through Asia and jumped over to the West. It’s now a worldwide favourite. Serves: 4

1 tbsp extra-virgin coconut oil 2 rashers bacon, finely diced 2 French shallots, finely diced ⅓ cup peas, fresh or frozen

40g green beans, cut into 2cm slices 1 carrot, finely diced

5 cups cooked brown rice (from about 2 cups uncooked rice)

2 tbsp wheat-free tamari 2 eggs, lightly beaten

Heat oil in frying pan over medium heat until sizzling. Add bacon, shallots, peas, beans and carrot and cook, stirring frequently, for 3–4 mins or until lightly cooked. Add rice and cook for 5 mins, stirring only once a minute. Stir through tamari and cook for another 2 mins.

Move rice mixture to one side of pan and pour in egg. Let it cook for 30 secs, scrambling it with a fork, then mix through rice and serve straight away.

VEGETABLE TAMARI STIRFRY

RECIPE / LEE HOLMES

I love stirfries because they’re full of colourful vegetables, herbs and spices. This one will create the most visually beautiful combination of ingredients that will drop the jaws of all your guests

and is a surefire way to cram in your vegie intake, which will help to alkalise the body, fuelling your cells with an array of vital nutrients and free-radical-scavenging antioxidants.

Serves: 3–4

1 tbsp coconut oil 2 garlic cloves, crushed 2–3cm knob ginger, grated

1 red onion, sliced lengthwise into strips 1 yellow capsicum, seeded & sliced

lengthwise into strips

1 red capsicum, seeded & sliced lengthwise into strips

100g English spinach leaves, torn 100g daikon, chopped

1 head broccoli, cut into florets ¼ small cabbage, roughly chopped 125g green beans, sliced

1 tbsp tahini

2 tbsp wheat-free tamari 1 tbsp shredded basil

Heat coconut oil in large frying pan over medium–high heat. Add garlic, ginger, onion, yellow and red capsicum and stir around until fragrant, but don’t burn.

Add spinach, daikon, broccoli, cabbage and beans and turn heat down to medium. Cook, stirring, for 5 mins.

Reduce heat to low, add tahini and tamari to pan and cook, covered, for 10 mins. Top with basil and serve immediately.

STIRFRIED GINGER BEEF

RECIPE / LEE HOLMES

In this recipe the sauce is thick and glossy with an authentic blend of flavours. The fresh ginger, tahini and tamari give it a wonderfully nutty yet Asian-inspired taste and the lemon and apple-cider vinegar kick it up a notch with a gentle buzz on the tastebuds. I have included my favourite wonder

spice, turmeric, to not only provide anti-inflammatory healing potency but also to delight your visual senses with a richly deep autumnal colour palette. It also acts as a wonderful beautifier for the skin. Use your intuition when creating this dish and add any leftover veg you may have in the fridge.

Serves: 4

2 tbsp coconut oil 1 brown onion, sliced

2 garlic cloves, peeled & minced ½ red capsicum, seeds & membrane

removed, sliced

500g beef, cut into very thin strips 1 tsp turmeric

2 tbsp lemon juice, freshly squeezed 2 tsp grated ginger

2 tbsp wheat-free tamari 2 tbsp tahini

1 tbsp apple-cider vinegar 2 cups broccoli, cut into florets 1 cup green beans, roughly chopped 1 cup snow peas, sliced on the diagonal Celtic sea salt & freshly ground black

pepper, to taste Brown rice, to serve

Melt coconut oil in large frying pan over medium–high heat. Add onion, garlic and capsicum and sauté for 5–7 mins. Add beef and cook, stirring, for 5 mins.

Add turmeric, lemon juice, ginger, tamari, tahini and apple-cider vinegar. Cook, stirring, for 1 min, then add broccoli, beans and snow peas to pan.

Cook over medium heat for 12–15 mins, or until vegetables are tender.

Season to taste and serve with brown rice.

Lee’s Vegetable Tamari Stirfry Lee’s Stirfried rice

Lee’s Stirfried Ginger Beef

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MAY HELP MAINTAIN HEALTHY

P h o to g r a p h y b y L is a G u y

ASIAN MUSHROOM STIRFRY

RECIPE / LISA GUY

Shiitake mushrooms enhance the immune system’s ability to combat infections, including colds and flu. Mushrooms are a natural source of vitamin D, which is vital for healthy immune function, bone health and prevention of depression and chronic disease. Ginger is a wonderful anti-inflammatory food used to help alleviate arthritis as well as support healthy immune function and stimulate circulation. Bok choy and Chinese broccoli are brassica vegetables jam-packed with vitamin K to support healthy blood clotting and bone health.

These green leafies also contain good levels of beta-carotene for healthy eyes and vision, and sulfur compounds that enhance the liver’s ability to detoxify harmful substances and carcinogens. Serves: 2

2 tsp grated ginger 2 cloves garlic, crushed 150g mixed Asian mushrooms,

including shiitake, sliced

Large bunch bok choy or pak choy Handful Chinese broccoli,

roughly chopped 1 tbsp tamari

Black sesame seeds, for topping

Heat a little coconut oil in large frypan over medium heat. Add ginger and garlic and cook for a minute. Add mushrooms, cook for a further 2–3 mins.

Toss in bok choy and Chinese broccoli with tamari, cook for another 2–3 mins. Don’t overcook vegetables — you want them to still be a little firm.

Serve sprinkled with sesame seeds.

HEALTHY FRIED RICE

RECIPE / LISA GUY

Brown rice is a great source of dietary fibre to help promote better bowel health and regularity and to help lower cholesterol levels. Brown rice also Lisa’s Asian

Mushroom Stirfry

Don’t overcook

your vegetables,

you want them still

to be a little firm.

P h o to g ra p h y b y L is a G u y

contains B vitamins and slow-release complex carbohydrates to provide you with sustained energy. Corn is another great source of soluble fibre, which is beneficial for a healthy digestive tract and for reducing the risk of colon cancer. Broccoli is also a wonderful high-fibre food providing plenty of vitamin C to support immune health and adrenal function. Broccoli and shallots both contain sulfur compounds that are required for healthy liver detoxification and skin, and for the production of connective tissue throughout the body, including cartilage, bones and tendons. Serves: 4

½ cup uncooked brown rice Handful raw cashews 2 eggs

Splash milk

6 baby corns, cut into thirds ½ cup peas (frozen or fresh) 1 cup cut broccoli florets 1 carrot, cut into strips 2 shallots

1 tbsp tamari

Handful fresh par sley, roughly chopped

Cook brown rice in 2 cups of boiling water for 45 mins, or until soft.

Soaking brown rice overnight is a great way to reduce cooking time; it also

activates the rice to make it easier to digest and make its nutrients more bioavailable.

In large frying pan, dry-roast cashew nuts.

Wisk eggs with a dash of milk. Pour into frying pan with a little olive oil and cook either side. Place on cutting board and cut into small squares.

Place corn, peas, broccoli, carrot and shallots in frying pan and cook until vegies are tender but not overcooked.

Add rice, egg pieces, cashews, tamari and parsley and toss gently.

Serve in big bowl topped with leftover parsley and cashews.

Lisa’s Healthy Fried Rice

Soaking brown

rice overnight is a

great way to reduce

cooking time.

SAUTÉED KALE WITH WALNUTS

RECIPE / MEG THOMPSON

A simple and delicious stirfry that makes a fabulous accompaniment to meals. Or just as is with an egg on the side. Yum!

Serves: 2

½ tbsp ghee

130g kale, washed, hard stems removed & roughly chopped ½ cup walnuts

1 tsp tamari 1–2 tsp lemon juice

Warm ghee in frypan on medium heat. Add kale and cook for a minute or two. Add walnuts, tamari and lemon juice, and cook for another minute, or until kale is wilted to your liking.

Serve immediately. P hot ogr a phy by Meg T homps on

Meg’s Sautéed Kale with Walnuts

22 | EatWell

Served with an egg on

the side this easy stirfry

makes a yummy meal.

P hot ogr a phy by Meg T homps on

QUICK GINGERY

BUCKWHEAT

NOODLE STIRFRY

RECIPE / MEG THOMPSON

This dish is super easy, super fast and super delicious. Feel free to change the vegetables with anything you have on hand. If you need this recipe to be gluten free, be sure to buy noodles that are 100 per cent buckwheat, as some have a mix of wheat and buckwheat flours. The whole family will love this tasty dish!

Serves: 2

125g buckwheat noodles 1 small onion, diced 3 tsp minced ginger 3 cloves garlic, crushed 1 large carrot, julienned Small bunch Asian greens,

roughly chopped ½ cup sugar snap peas ½ cup cashews 1 tsp sesame oil 1 tbsp tamari 1 tsp mirin (optional)

Sliced chilli, lemon & sesame seeds, to serve

Place saucepan of water on to boil and once boiling, add noodles. Cook as directed on package, drain, rinse

under cold water and set aside. While noodles are cooking, add onion to frypan with a little oil and sauté over medium heat until soft.

Add ginger and garlic and cook for another minute.

Add carrot, greens, peas and cashews and cook for another minute.

Add sesame oil, tamari and mirin if using, and stir through.

Stir noodles through vegetable mix. Turn off heat and serve topped with chilli, lemon juice and sesame seeds.

Meg’s Quick Gingery Buckwheat Noodle Stirfry

If you don’t have

carrots, Asian

greens and snap

peas this dish will

work with almost

any vegies you have

on hand.

CHILLI & LIME STIRFRIED

RICE & VEGIES

RECIPE / MEG THOMPSON

This is a simple staple that can use up any vegetables you have on hand. The addition of the egg makes it a sustaining meal, plus it’s delicious!

Serves: 1

½ small onion, diced

2 cloves garlic, crushed & chopped ½ cup broccoli, cut into small florets ½ cup cauliflower, cut into small florets ½ cup cooked brown rice

2 tsp tamari 1–2 tsp lime juice

¼ tsp chilli flakes, or more, to taste 1 egg

¼ cup almonds, roughly chopped Add onion to frypan with a little ghee, oil or butter and sauté over medium heat until soft.

Add garlic and cook for 1 min. Turn up heat to high and add broccoli and cauliflower. Cook for a couple of minutes, stirring frequently.

Add rice, tamari, lime juice and chilli and stir to combine.

Transfer to plate and return frypan to heat.

Crack egg into pan and cook to your liking.

Serve rice and veg mix topped with egg, almonds and extra chilli if desired.

P hot ogr a phy by Meg T homps on

Meg’s Chilli & Lime Stirfried Rice & Vegies

The egg makes this a

highly sustaining dish.

RECIPES

STIRFRY

NO GLUTEN,

NO WORRIES

M

adura tea is more than just a cuppa! Tea is as much a cooking ingredient as a delicious drink on its own. Using tea direct from our eco-sensitive Australian tea estate, you can discover the versatility of Madura with these delicious recipes.

CHAI THESE PANCAKES

RECIPE / MADURA TEA

Serves: 4

2 eggs

1½ cups buttermilk

½ cup brewed Madura Black Chai Tea (2 pyramids bags)

4 tbsp butter, melted & cooled ½ tsp vanilla extract

2 cups spelt flour 3 tbsp coconut sugar

2 tsp baking powder 1 tsp baking soda 1 tsp Himalayan pink salt Splash light olive oil

100% pure maple syrup, to serve Fresh blueberries, to serve

In large bowl, beat eggs, add buttermilk, chai tea, butter and vanilla and mix well.

Add flour, coconut sugar, baking powder, baking soda and salt. Mix well until mostly smooth and allow mixture to set for a few minutes.

Heat pan over medium heat. Add 1 tsp of oil for each pancake. Once pan is hot, pour 2 tbsp of pancake batter onto griddle. Cook on first side until bubbles form and start to pop.

Flip pancake over with spatula and cook until golden-brown. Repeat until all batter is gone.

Let cooked pancakes rest on heatproof plate in oven or wrap until ready to serve.

Pour maple syrup and blueberries on top. You’ll love chai-ing these!

28 | EatWell

SPONSOR RECIPES

THE EARL GREY WAFFLES ON

RECIPE / MADURA TEA

Serves: 4

1⅔ cups almond milk

3 tbsp Madura Earl Grey leaves ¼ cup light olive oil

2 eggs, separate whites & yolks, keep both 1 tsp coconut sugar

2 cups spelt flour 3 tsp baking powder ½ tsp Himalayan pink salt

100 per cent pure maple syrup, to serve Fresh blueberries, to serve

Heat almond milk gently in saucepan; steep Earl Grey in stainless-steel infuser with almond milk. Allow to cool for at least 30 mins, then add olive oil.

In large bowl, beat egg yolks and coconut sugar. While eggs and sugar are beating, whisk together flour, baking powder and salt in separate bowl.

Alternate flour mixture and milk/oil mixture into egg yolks and sugar bowl, stirring after

each addition.

Beat egg whites and fold gently into batter. Cook waffles according to instructions on waffle maker.

Mr Earl Grey likes his waffles served with pure maple syrup, fresh blueberries and a pot of tea!

CAM O’ MILE GETS TOASTY

WITH THE FRENCH

RECIPE / MADURA TEA

Serves: 6

160mL milk

3 Madura Camomile pyramid bags 3 eggs, lightly whisked

¼ cup coconut sugar 60g unsalted butter

6 × 1cm-thick slices of brioche or white bakery bread

Fresh strawberries, halved, to serve Dollop cream, to serve

100% pure maple syrup, to serve

Heat milk gently in saucepan; steep camomile in stainless-steel infuser with milk. Allow to cool completely, 30 mins at very least.

Combine milk, eggs and sugar in bowl.

Melt half the butter in frying pan over high heat until foaming.

Dip 3 bread slices, 1 at a time, in egg mixture. Cook for 2–3 mins each side or until golden-brown. Repeat with remaining butter, bread and egg mixture, keeping cooked French toast in low oven.

Once ready, top with strawberries and cream. Drizzle with maple syrup and serve with your favourite pot of Madura tea.

For more information visit maduratea.com.au

P h o to g r a p h y b y L is a G u y

Easy weeknight meals

ZUCCHINI FRITTERS

RECIPE / LISA GUY

Zucchinis contain beneficial carotenoids including beta-carotene, zeaxanthin and lutein, which are potent antioxidants, beneficial for eye health and protection against age-related eye diseases. Feta is a great source of protein and calcium for bone health, and vitamin B₁₂required for healthy brain function and nervous system health.

Serves: 4

3 large zucchinis 1 tsp sea salt ½ cup almond meal 2 eggs

3 shallots, finely chopped 100g feta, crumbled

¼ cup parsley, roughly chopped 1 tsp dried oregano

Grate zucchini and place in bowl. Sprinkle with sea salt and leave for 10 mins.

Grab handfuls of zucchini and squeeze well to remove any water. Then place zucchini in another bowl.

Add almond meal, eggs, shallots, feta, parsley and oregano, and mix until combined.

Heat olive oil in frying pan on medium heat. Place spoonful of mixture into pan and cook for a few of minutes each side, until golden and cooked through.

Delicious served with sour cream or Greek yoghurt.

Lisa’s Zucchini Fritters

With the family going in all directions during the week sometimes

you just need an easy meal you can enjoy together. You could try

vegan spaghetti bolognaise, roasted beetroot pasta, asparagus

pita pizza, roasted veggie frittata or zucchini fritters.

30 | EatWell

RECIPES

JM

thatsamorecheese.com.au

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VEGAN LAKSA

RECIPE / ADAM GUTHRIE

Some days I just crave laksa, a spicy noodle soup. Traditional laksa consists of rice noodles or rice vermicelli with chicken, prawn or fish, served in spicy curry soup usually based on coconut milk. One of my skills is converting traditional authentic meat-based dishes into vegan options. Find fish-free Thai red curry paste at your local Asian store. Serves: 4

1 packet rice noodles 1 onion, finely sliced 1 tbsp Thai red curry paste 1 tbsp Malaysian curry powder 2 tbsp raw sugar

400mL tin coconut milk

1 lemongrass stalk, cut into 5cm pieces 300g firm tofu, cut into 2cm cubes 6 tbsp soy sauce

2 carrots, sliced 4 cups water

1 head broccoli, florets sliced Handful snow peas, strings removed Handful green beans,

trimmed & chopped 2 bunches bok choy,

chopped lengthways

Handful bean sprouts, to serve

1 chilli, thinly sliced, to serve Bunch fresh coriander, to serve Place rice noodles in a bowl and cover with boiling water.

Heat wok on high heat, add onion and Thai curry paste and fry for 2 mins, then add Malaysian curry powder, sugar, coconut milk, lemongrass, tofu cubes, soy sauce, carrot and water. Bring to the boil, then add broccoli florets, snow peas and beans, and cook for 2 mins. Add bok choy and drained noodles and mix well.

Pour into 4 serving bowls and top with bean sprouts, chilli and coriander.

SHEPHERD’S PIE

RECIPE / ADAM GUTHRIE

Cooked green or brown lentils are a great substitute for minced meat. You can use them to make bolognaise for lasagne, lentil pies and moussaka. Think of your favourite mince dish and replace the mince with lentils for a healthy meat-free version.

Serves: 4–6

1 leek, sliced 1 clove garlic

2 cups mushrooms, sliced Fresh oregano leaves

4 sprigs fresh thyme 1 tbsp besan flour 1 cup tomato puree 3 cups cooked lentils 2 tbsp soy sauce

1 tbsp wholegrain mustard 3 cups peas

4 large potatoes, peeled & boiled

1 cup soymilk

¼ cup cashews, crushed 1 tsp yeast flakes Preheat grill to 200ºC.

Heat pot over high heat. Reduce heat to low, add leek and 2 tablespoons of water, stir, reduce heat to low and cover with lid. Cook gently for 3-5 mins until leeks are soft and taste sweet.

Add garlic, mushrooms, oregano and thyme, stir through. Cover and braise for 5 mins, then add besan flour, tomato puree, cooked lentils, soy sauce, wholegrain mustard and peas, stir well.

Meanwhile, mash potatoes with soymilk and mix to creamy consistency.

Pour lentil mixture into baking tray, gently add mashed potato and spread evenly. Cover with cashews and yeast flakes and grill for a few minutes till golden-brown. Serve with salad. Adam’s Vegan Laksa

32 | EatWell 32 | EatWell

Adam’s Shepherd’s Pie

P h o to g ra p h y b y C h ri s ti e C o n n e ll y & G re g T w e m lo w

VEGAN SPAGHETTI BOLOGNAISE

RECIPE / ADAM GUTHRIE

Growing up, my favourite meal was spaghetti bolognaise. Everyone thought their mum’s version was the best but my mum’s definitely was. Thank you, Mum! This is similar to my mum’s — minus the red wine and minced meat.

Serves: 4

500g dry spaghetti 3 cups sliced mushrooms 1 onion, quartered 2 cloves garlic 5 tomatoes 1 cup tomato paste

3 cups cooked kidney beans Small bunch basil, leaves picked Bunch Italian parsley, leaves chopped 1 carrot, grated

1 zucchini, grated 1 tsp salt

Bring large pot of water to boil and cook spaghetti according to instructions on packet.

Process mushrooms, onion and garlic in food processor until texture is crumbly. Next, blend tomatoes to smooth sauce.

Heat frypan over high heat and add

mushroom mixture, cook over high flame for a few mins.

Add pureed tomato, tomato paste and stir through kidney beans, basil and half the parsley. Simmer for 5 mins, then add carrot and zucchini.

Simmer for another 5 mins, then add salt and mash with potato masher to slightly thicken.

Serve over cooked spaghetti, topped with remaining parsley.

ROASTED BEETROOT PASTA

RECIPE / CHRISTIE CONNELLY

Not only is this dish gorgeously pink, it’s gorgeously good for you, too. Beetroot is high in vitamin C and folate (great for

pregnant women) and is a fantastic liver cleanser. This sauce is also a very sneaky way to get kids to eat beetroot, which they often reject in other forms.

Serves: 4

600g fresh beetroot (about 4 medium), scrubbed, trimmed & cut into small dice (no need to peel)

4 tbsp olive oil 4 sprigs thyme

4 garlic cloves, unpeeled Salt & pepper

2 tbsp red wine vinegar 500g dry penne pasta ⅔ cup vegetable stock ⅓ cup milk

1 tsp sugar

Toasted walnuts, watercress leaves & feta cheese, to garnish

Heat oven to 200ºC. Put diced beetroot on roasting tray and drizzle with 1 tbsp of olive oil. Add thyme sprigs and unpeeled garlic cloves and season with salt and pepper. Bake for 30–40 mins until very tender. Discard thyme sprigs.

Place beetroot in bowl of food processor or powerful blender. Squeeze garlic out of skins into blender. Add vinegar and remaining 3 tbsp of olive oil and process until smooth paste forms. Add splash or two of water if device is having problems crushing it into a puree.

Place large pot of water on to boil. Cook pasta according to packet directions.

Meanwhile, place beetroot puree in large saucepan and add stock, milk and sugar. Bring to simmer, taste and add salt and pepper to taste.

Drain pasta and add to beetroot sauce. Mix well then place in serving bowls and garnish with walnuts, watercress leaves and feta.

RECIPES

EASY WEEKNIGHT MEALS

Adam’s Vegan SpaghettiBolognaise

Christie’s Roasted Beetroot Pasta

Cooked lentils are

a great substitute for

minced meat.

GADO GADO-STYLE SALAD

RECIPE / CHRISTIE CONNELLY

This is based on a popular Indonesian salad that’s fresh and light. The key is to cut all the ingredients differently to make it texturally interesting: grated, sliced, cubed or torn. To save time, you could buy ready-made satay sauce, but it only takes a minute in the blender once you gather all the ingredients.

Serves: 4

Peanut Sauce

1 cup unsalted roasted peanuts 2 tbsp coconut milk 2 tbsp brown sugar 1 red chilli Juice 2 limes 1 tbsp kecap manis 1 tbsp tamarind paste 1 clove garlic, peeled

Salad

4 eggs

8 new potatoes

200g marinated tofu, sliced into small cubes

1 Lebanese cucumber, sliced into half circles

½ cup sugar snap peas 4 radishes, sliced into rounds 1 carrot, grated or julienned 8 cherry tomatoes, halved 1 cup bean sprouts ½ cup coriander leaves,

lightly packed

To make peanut sauce, place all ingredients in high-powered blender and process until smooth, 1–2 mins. Pour into bowl, cover and place in fridge until ready to serve.

Place eggs in small saucepan and boil to your liking, 3 mins for soft and 5 mins for hard-boiled. Drain and run under cold water. Peel and set aside.

Meanwhile, place new potatoes in medium saucepan and cover with cold tap water. Bring to boil over high heat, then turn down to medium and simmer for 10 mins until tender. Throw sugar snap peas into pot for last 1 min. Drain all vegetables under cold running water and set aside.

To serve, spread peanut sauce on plates, then arrange all ingredients on top decoratively, finishing with coriander leaves to garnish. Alternatively, to serve a crowd, arrange all vegetables on a platter with sauce in bowl for dipping.

ASPARAGUS PITA PIZZA

RECIPE / CHRISTIE CONNELLY

I just love this simple vegetarian pizza dinner — perfect for Meat-Free Mondays (a campaign that encourages us to try one meat-free day a week for reasons of health and the environment). Try finely slicing the asparagus into rounds if the chunky pieces are too much for you, or add a salty element by scattering over some olives or feta.

Serves: 4

4 wholemeal pita pockets 4 tbsp organic tomato paste 20 fresh oregano leaves 1 cup grated mozzarella cheese 12 asparagus spears

Salt & pepper

4 tbsp cold-pressed olive oil Heat oven to 200ºC. Place pita bread rounds on non-stick baking tray. Spread each with 1 tbsp of tomato paste and sprinkle with 5 oregano leaves.

Sprinkle mozzarella evenly over all four. Snap woody ends off asparagus, break into 3 pieces each and arrange on top. Season generously with salt and freshly ground pepper.

Place tray on top shelf of oven and bake for 10 mins until cheese has melted and bases are crisp. Drizzle with olive oil to serve. P h o to g r a p h y b y C h r is ti e C o n n e ll y

RECIPES

EASY WEEKNIGHT MEALS

34 | EatWell Christie’s Gado Gado-Style Salad Christie’s Asparagus Pita Pizza

This satay

sauce only takes

a minute in the

blender.

P h o to g ra p h y b y S te ve B ro w n & K a te D u n ca n

FRIED CHICKEN & KALE

OVER QUINOA

RECIPE / LEE HOLMES

In today’s work-crazed world, it’s no wonder we come home dreading the idea of sweating it out in the kitchen for our final meal of the day. An easy weeknight meal can be chopped up and swiftly stirred together in as little as 15 minutes and is a far superior alternative to other common quick fixes like dreadful frozen meals laden with allergy-promoting additives.

Serves: 2–3

1 tsp ground turmeric 1 tsp ground cumin

1 small red chilli, finely chopped 1 tsp Celtic sea salt

2 garlic cloves, peeled & minced 500g skinless chicken breasts, diced 1 tbsp coconut oil

1 small bunch kale leaves, washed & stems removed

1 red capsicum, seeds & membrane removed, diced

Cooked quinoa, to serve

½ cup almonds, toasted, to serve Combine turmeric, cumin, chilli, sea salt and garlic in medium bowl and mix well. Add chicken and coat in marinade.

Heat coconut oil in large frying pan over medium–high heat. Add chicken and

cook, stirring, for about 6 mins. Add kale leaves and capsicum and cook, stirring, for a further 10 mins.

Serve with cooked quinoa and topped with toasted almonds.

GREEN GADO GADO

RECIPE / LEE HOLMES

A typical Indonesian dish, gado gado literally translates to “mix mix”. There’s a number of different regional versions of this exotic buffet of vegetables throughout Indonesia and many consider it a national dish. It cuts across your palate in a multitude of ways, from sweet to tart, spicy to salty. The rule of thumb when making gado gado is to keep the vegetables crispy. You can experiment with a mix of cooked

and raw vegies, too. Some people serve it with tempeh or tofu and also topped with crushed peanuts or crunchy garlic. Just have fun with it as there are no strict rules with gado gado.

Serves: 2

½ head Chinese cabbage, shredded Bunch bok choy, roughly chopped 250g green or snake beans, cut into

4cm lengths 1 cup bean sprouts

4 boiled eggs, peeled & halved Crisp-fried garlic, to serve (optional) Handful chopped nuts, such as

almonds, peanuts or raw cashew nuts, to serve (optional)

Dressing

1 small garlic clove, minced 2–3cm piece of ginger, peeled

& grated

2 tbsp apple-cider vinegar 2 tbsp additive-free coconut milk 3 tbsp almond or peanut butter 2 tbsp wheat-free tamari ½ tsp sesame oil

2 tbsp lemon juice 5 drops stevia liquid Celtic sea salt & freshly

ground black pepper

Steam vegetables over saucepan of simmering water for 6 mins or until tender.

Meanwhile, to make dressing, place all ingredients in a bowl and whisk until well combined. Season with salt and freshly ground black pepper.

Transfer vegetables to serving bowl and coat with dressing, tossing well to combine. Top with sprouts and eggs, sprinkle over crispy garlic and chopped nuts, if using, and serve.

RECIPES

EASY WEEKNIGHT MEALS

Lee’s Green Gado Gado Lee’s Fried Chicken

& Kale over Quinoa

The rule of thumb

when making Gado

Gado is keep your

vegetables crispy.

P h o to g ra p h y b y S te ve B ro w n

MUCHOS NACHOS

RECIPE

/ LEE HOLMES

Nachos are the ultimate chopping-board meal. Scatter chips in a basket, then decorate your board with small bowls of diced tomatoes, cucumber and sour cream and my Creamy Avocado Dressing, ready for a free-for-all.

Serves: 3–4

2 tomatoes, diced 1 cucumber, diced Dollop sour cream Guacamole for 3–4 people

or Creamy Avocado Dressing (recipe below)

Coriander sprigs, to serve

Nachos Chips

1 cup almond meal 1 large egg

1 tsp ground turmeric ¼ tsp ground cumin ¼ tsp ground coriander 1 tsp orange zest 1 tsp Celtic sea salt

To make chips, preheat oven to 180°C. Place all chip ingredients in large bowl and mix with wooden spoon to form dough.

Place dough on clean work surface between two pieces of baking paper. Roll out dough until 2mm thick.

Remove top piece of baking paper and transfer dough and bottom piece of baking paper to baking tray. Using sharp knife, deeply score dough every 3cm, then do the same in opposite direction so you form squares.

Bake for 12 mins.

Allow to cool before breaking apart. To assemble your nachos, place chips on chopping board and top with remaining ingredients.

Any leftover chips will keep in airtight container for up to 3 days.

CREAMY AVOCADO DRESSING

RECIPE / LEE HOLMES

Avocados are uniquely decadent dwellers in the plant world. Silky, buttery and smooth, they supply high fulfilment, even when eaten alone. Blended into a dressing, they offer your salad a gorgeous pop of yellowy-green and a burst of good fats that will moisturise your body from the inside out.

Makes: 125mL dressing

1 avocado, peeled & stone removed 1 heaped tsp cumin powder Juice 1 large lime

1 tsp lime zest

Big pinch Celtic sea salt

1 tbsp cold-pressed extra-virgin olive oil

Blend all ingredients except olive oil with 2 tbsp of filtered water in food processor until smooth.

With motor still running, add olive oil very slowly in thin stream until desired creaminess is reached.

Will keep for 3–4 days in airtight container in fridge.

36 | EatWell

Lee’s Muchos Nachos with Creamy Avocado Dressing

Bake your own zesty almond

meal corn chips for this light

P h o to g r a p h y b y L is a G u y

ROASTED VEGIE

& SPINACH FRITTATA

RECIPE / LISA GUY

Pumpkins are packed full of beta-carotene goodness, which is not only important for strengthening the immune system but also supports the health of your eyes, mucous membranes and skin. Including eggs in your diet is an excellent way to increase your zinc and iron intake. These important nutrients help improve your body’s ability to fight off infections. Onions and garlic contain organic sulfur compounds that are necessary for making glutathione, one of the body’s major antioxidants. Sulfur also helps remove heavy metals from the body.

Serves: 4

½ butternut pumpkin, diced 1 large zucchini, sliced Olive oil, for frying 1 small onion, diced

2 cups English spinach, chopped 80g feta, crumbled

6 eggs ⅓ cup milk

Handful baby spinach or fresh basil 1–2 tbsp hemp seeds

Preheat oven to 200°C.

Place pumpkin on baking tray covered with baking paper and bake for 45 mins, until golden and cooked through. After 20 mins add zucchini.

Heat olive oil in medium frypan over a medium heat. Add onion and cook until tender.

Add spinach and cook until soft. Arrange pumpkin and zucchini over top of spinach.

Whisk together eggs and milk, then pour over vegetables in frying pan. Reduce heat so you don’t burn bottom of frittata.

Sprinkle feta over top. Leave pan on hotplate until frittata is cooked through, then place under griller for a few minutes to slightly brown top.

Place some baby spinach or fresh basil in centre, sprinkle with hemp seeds and serve.

This frittata is delicious served cold for lunch the next day, too.

38 | EatWell

Lisa’s Roasted Vegie & Spinach Frittata

This frittata is

delicious cold for

lunch the next day.

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P h o to g r a p h y b y L is a G u y

GLUTEN-FREE LEMON

ZUCCHINI PASTA

RECIPE / LISA GUY

Zucchinis are a good source of potassium. Low potassium intake is associated with an increased risk of high blood pressure and heart disease. Tomatoes supply this dish with a good dose of protective antioxidants called lycopene, along with immune-boosting beta-carotene and vitamin C.

Serves: 2

3 medium zucchinis

Punnet cherry tomatoes, halved Handful fresh parsley, roughly chopped Handful shaved parmesan

1 tbsp cold-pressed olive oil Zest & juice ½ lemon Pinch sea salt

To make zucchini noodles, use either spiraliser, julienne peeler or vegetable peeler to make long strips.

Toss tomatoes, parsley and parmesan through zucchini.

Mix olive oil, lemon zest and juice and sea salt in small bowl, then gently toss through zucchini pasta.

40 | EatWell

Lisa’s Gluten-Free Lemon Zucchini Pasta

Make these noodles with a

spiraliser, julienne peeler or

S

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