Eat Well digital subscription

It started with pregnancy, the way so many things do. Growing a person takes everything you have, and I gave it willingly, expecting to get myself back on the other side. In many ways I did, but not entirely, and not the part I wanted most. The sharpness. The clarity. The ability to hold a thought from one end of the day to the other without it slipping away somewhere in the middle. I told myself it was postpartum. Then I told myself it was the season I was in — the beautiful, relentlessness of building a career, raising small children and making a life. There was always a reasonable explanation, and for seven years, I accepted them all. I got good at working around the gaps, the way you…

Saffron is a spice used to flavour and colour foods such as rice and chicken. Its red threads impart a rich yellow colour to food. Saffron is the most expensive spice in the world and, gram for gram, pricier than gold. Saffron can retail from $10 per gram, with local or high-quality imported saffron costing up to $100 per gram. When you realise saffron comes from a crocus flower, you understand why it is so expensive. Saffron threads are the stigma (the female part of the flower) and the style (the “stalk” that attaches the stigma to the flower). Each flower has three stigmas. As a bulb can produce four flowers, a good harvest from a single bulb is 12 strands of saffron. Saffron is harvested by hand, plucked in…

Leafy green Asian vegetables are tasty, nutritious, easy to grow and versatile in the kitchen. All are good sources of calcium and vitamins A, C and K. They can be steamed, stir-fried, stewed, braised or chopped and cooked in soups. Asian greens have great flavour but it’s the different leaf shapes, colours and textures that make them such appealing veggies, in both the garden and the kitchen. Growing All Asian greens grow best in moist, fertile, well-drained soil that has plenty of mature organic compost mixed in. The ideal pH is between 6.0 and 6.5. They like a sunny position. Seeds: Sow seeds about 5cm apart and 0.5–1cm deep. Water gently so as not to dislodge seeds. Seeds germinate rapidly, sometimes within a week, and can be thinned for proper…

In Germany, lemon balm (Melissa officinalis), also known as melissa, is considered an important medicinal herb. The German government’s regulatory agency Commission E has approved its use internally for nervous sleeping disorders and gastrointestinal complaints, while the European Scientific Cooperative on Phytotherapy (ESCOP) recognises its internal use for tenseness, restlessness, irritability and symptomatic treatment of digestive disorders, and externally for herpes or cold sores. Such acceptance of its medicinal uses has come about as a result of several studies. One important double-blind, placebo-controlled study found a lemon balm cream very effective for the herpes virus, significantly reducing both the area of infection and the healing time. In addition, it had a beneficial effect on associated symptoms such as itching, tingling, burning and swelling. The researchers found evidence suggesting that use…

Smart Techniques How to toast spices The difference between toasted cumin and straight-from-the-jar cumin is startling. Toasting whole or ground spices in a dry pan over medium heat for 1–2 minutes releases their essential oils and dramatically deepens their aroma. A single step can transform a spice from flat to fragrant. More rewarding is how this can take a dish from mediocre to mind-blowing. Place spices in a small, heavy-based pan with no oil. Set the heat to medium. Stir constantly. Spices can go from toasted to burnt in seconds. Watch for the colour to deepen slightly and a warm, nutty fragrance to fill the kitchen. Tip immediately into a mortar (if continuing on to grind the whole spices) or onto a cold surface to stop the cooking. This technique…

One of the great medical misconceptions of the 20th century was that you do not grow new brain cells. The last few decades have shown that in the olfactory bulb (smell) and the hippocampus (memory and cognitive processes), new neurons can grow throughout life. We also know that health-promoting foods can stimulate neuron growth. For instance, polyphenol compounds (from foods like tea, grapes, wine, olive oil, cocoa, nuts, fruits and vegetables) and polyunsaturated fatty acids (from fish, corn, soybeans and sunflower seeds) lead to significantly higher rates of neuron growth in both the olfactory bulb and the hippocampus. To keep your brain healthy as you age, choosing the right foods is an important, and essential, first step. It is also worth choosing them well. In Australia, the ACOcertified organic badge…

Murray River Salt Pink Flakes are naturally harvested from ancient Australian saline waters, creating delicate, soft crystals with a subtle flavour. Loved by chefs and home cooks alike, they dissolve effortlessly, enhancing dishes without overpowering them. Perfect to cook with and as a finishing salt, they bring a clean, balanced taste to every bite. For more information visit murrayriversalt.com.au DIY Kaffir Lime Pink Salt Recipe / Adam Pritchard Working with fresh kaffir lime leaves fills the space with incredible fragrance. Finished this way, this blend is a perfect pantry addition for seasoning vegetables, avocado, seafood and Asian-style cooking where that subtle citrus aroma really shines. Serves: 20 10-15 fresh kaffir lime leaves Murray River Salt Pink Flakes 1. Dehydrate the kaffir lime leaves to remove moisture and extend the life of…

What you eat feeds your brain as much as it does your body and the effects compound over time. The ingredients most strongly linked to cognitive health, including oily fish, eggs, leafy greens, walnuts, seeds and antioxidant-rich berries, support not just how clearly you think today, but how well your brain ages in the years ahead. These bright and satisfying recipes span the day from breakfast to dinner and are designed to leave you feeling clear-headed. Tandoori Spiced Ocean Trout with Spring Rice Salad Recipe / Lindy Zolnierczak Ocean trout is an excellent source of omega-3 fatty acids. Together with the spices featured in this recipe, it can support brain health. The rice salad offers a refreshing counterpoint to the ocean trout, creating a meal that is satisfying yet light.…

Biosota medicinal Manuka honey is harvested from pristine Australian forests and independently tested for purity. With a certified organic range and a focus on quality, it’s a premium functional food to build into a daily routine, supporting natural health and wellbeing. For more information visit biosota.com.au Tiramisu Chia Pudding Recipe / Biosota Serves: 3–4 6 cup chia seeds ½ cup milk 1 espresso shot coffee ½ tsp vanilla bean extract 1 cup Greek yoghurt 2 tbsp Biosota Manuka honey To serve Greek yoghurt Cocoa powder, for dusting 1. Place chia seeds, milk, espresso, vanilla bean extract, yoghurt and Biosota Manuka honey in a mixing bowl. Stir well until evenly mixed. 2. Cover and refrigerate for at least 2 hrs, or overnight, until thickened to a pudding consistency. 3. Spoon the…