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A sexy Recipe Mag that has a healthy approach to good food
A sexy Recipe Mag that has a healthy approach to good food. Taste every page as you flick through – delicious! Why bother? Because everything in here is good for you, easy, and yum. We know you are busy so we give you everything you need to eat well – recipes, shopping lists, quick ideas. You’re tapping in to a heap of wisdom from passionate chefs, bloggers and caring home cooks. You can share yours too – we’re a community. Life’s short…. outsource your food plan to people who love healthy good food. If you stopped buying recipe mags years ago because they’re full of things you can’t eat – then try Eat Well! Over 70 recipes per edition.
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In This Issue:
Tomatilla
Tomatillos, which means “Tittle tomatoes” in Spanish, are originaly native to Mexico but they are now cultivated globally. In parts of the United States, they are marketed as jamberries. Two popular varieties of tomatillos available in Australia are “Toma Verde,” known for its large green fruit, and “Purple,” which produces purple-tinged fruit. Tomatillos grow readily from seed, which can be sown from late winter to early summer, depending on local conditions. Tomatillos grow like tomatoes to around 1.2m high and wide. The bushes may need staking as they tend to flop and their branches can be brittle. Water plants regularly and keep the soil mulched around the plants to deter weeds and maintain moisture. Liquid-feed occasionally, but the plants don't need heavy feeding. Fruit appears quickly in the warmer months…
Winged bean
The winged bean, known by various names across different regions, is a versatile and nutritious plant with a fascinating history. Like man plants that have spread to different parts of the world, the winged bean has attracted various common names. In addition to being marketed as winged bean in Australia, this versatile legume is also known by several other names, including four-angled bean, winged pea, Goa bean, Manila bean, Mauritius bean and Hunan bean. This bean is a climber that's well suited to growing in the tropics over the wet season but can be grown year-round. In cooler zones, grow it through the summer and expect to harvest within two months of planting. Pods will form right through until the frost or cold hinders flowering and growth. All its parts…
Popcorn power
Popcorn is made from the kernels of the maize (corn) plant. When smothered in fat and salt, popcorn becomes unhealthy, but essentially popcorn is a wholegrain food. Theoretically, a wholegrain food should contain some goodness, and popcorn does. The hulls of a popcorn kernel are a rich source of antioxidant polyphenols. One serve (10 grams) of corn kernels will provide about 300mg of polyphenols. Compare this to a serve of fruit (150 grams) which. depending on the fruit, will yield around 160mg of polyphenols. Of course, 10 grams of corn kernels translates into a lot of popped corn and fruit has other nutrients that corn lacks. However, if you do want healthier popcorn, then preparation matters. Simple corn popped in heat without the fats and salt, like the Aztecs used…
from the EDITOR
You don’t usually hear from me on this page, but I’m not a new face. From the inception of Eat Well magazine nine years ago, I’ve been part of this culinary journey. Terry Robson, who usually shares a comedic tale or two here, brought this brilliant magazine to life. Recognising a gap in the marketplace for a healthy, inspiring recipe magazine, he developed the vision, pitched it to our publishers and I, as a fresh-faced intern, was lucky enough to jump on board.
Thanks to Terry’s unwavering guidance, creativity and direction, we’ve built a vibrant community of readers who share a passion for food, healthy living and sustainability.
Terry has been the heart and soul of this magazine, and he means the world to me personally. As my first and only career…
Radis (Raphanus sativus)
The radish is one of the first recorded cultivated vegetables. In China there are records of radishes being grown as early as 700 BCE, and these humble little root crops were also favourites of the Egyptian pharaohs. The name “radish” comes from the Latin radix, which means a root. The first portion of their species name, Raphanus, in Greek translates to “quickly appearing”, which you will find is very apt once you start to grow these delightful vegetables. Indeed the very rapidity of their growth makes radishes a wonderful way to get children involved in gardening because the rewards for their efforts are almost instantaneous.
Radishes are not exactly nutritional powerhouses but they are a good source of vitamin C, and they make a tasty appetiser or salad ingredient. Used in…
Silverbeet (Beta vulgaris)
If you’re considering planting any greenery in your garden, silverbeet might just be the perfect choice. That’s not because of any magical properties it has but because it is highly perishable and is best eaten 10 minutes after it is harvested. If you wrap it tightly in an airtight bag and keep it refrigerated, it might keep for five days, but it is best eaten fresh.
There has been confusion in Australia between silverbeet and spinach (Spinacia oleracea) but, as their species names tell you, they are two quite distinct plants although they do belong to the same family along with beets. As we shall see later, there are some significant nutritional differences between spinach and silverbeet.
Silverbeet is also known as Swiss chard in places like America, despite the fact that…
FEEL-GOOD food
Cooking therapy is the perfect recipe to lift your spirits. it can reduce stress, helping you feel calm, relaxed and centred. It can also boost your confidence.
There’s no doubt food and mood are artfully intertwined. We celebrate special occasions by sharing food, wine and laughter with those we love. We munch our way through a bar of chocolate when our heart has been stomped on, or nibble crisps while anxiously waiting to see if we’ve scored our dream job.
Food as therapy
We feed our feelings when we are bored, unhappy or anxious. But the real therapeutic benefit of food isn’t in the eating, it’s in the preparing and cooking. Rebecca Bruck, culinary therapist, says cooking can be a powerful tool in controlling overall wellbeing.
We’ve all heard of art therapy, play therapy…
GREEN MEALS
Green Goddess Buddha Bowl
Recipe / Sammy Jones
This modern green goddess buddha bowl is a vibrant and nourishing dish that combines a variety of greens and textures, delivering a refreshing and wholesome meal.
Serves: 2-3
Buddha Bowl
1 cup cooked quinoa or brown rice Steamed broccolini Sautéed kale with garlic Sliced avocado Roasted Brussels sprouts Cooked edamame beans Fresh greens (spinach, rocket or mixed greens)
Green Goddess Dressing
1 ripe avocado 1 cup fresh basil leaves ¼ cup Greek yoghurt 2 tbsp lemon juice ½ tsp minced garlic 2 tbsp olive oil Salt & pepper, to taste
1. Assemble the cooked grains, steamed broccolini, sautéed kale, avocado, edamame and fresh greens in a bowl.
2. In a blender, combine avocado, basil, Greek yoghurt, lemon juice, garlic, olive oil, salt and pepper. Blend until smooth and creamy.
3. Drizzle the…
Gnocchi for the whole family
Grand Italian has been making pasta for Australians for more than 30 years and is proud and passionate about authenticity and tradition. Grand Italian’s delicious gnocchi is carefully crafted by following the most traditional recipes, for gnocchi that tastes just like homemade.
For more information visit granditalian.com.au
One-Pan Spicy Gnocchi & Meatballs
Recipe / Grand Italian
Serves: 4
6 thick lamb, beef, pork or chicken gourmet sausages 1 tbsp olive oil, if needed 2 onions, finely chopped 3 cloves garlic, crushed 1½ tsp dried oregano 1½ tsp cumin 1½ tsp paprika ½-1 tsp chilli flakes 500g Grand Italian Potato Gnocchi 700mL good-quality passata 1 tsp brown sugar Salt & pepper, to taste
Rocket or spinach leaves, for serving Shredded or flaked parmesan, for serving
1. Use a sharp knife to cut along the length of each sausage.…
Plant strong: IRON-RICH DELIGHTS
Iron is an essential mineral vital for various bodily functions, including transporting oxygen throughout the body, bringing with it energy and vitality. While red meat has long been praised as a primary source of iron, its association with saturated fats and a substantial environmental footprint has sparked a hunt for sustainable and nourishing alternatives that pack an iron punch. Fortunately, a diverse array of plant-based foods provide ample iron without compromising health or the planet. Whether you include these as complementary iron allies to your red meat or go completely plant-based in your iron intake, these foods are sure to delight.
Top plant-based iron-rich foods
Legumes
Boasting a high iron content, beans, lentils, chickpeas and peas are nutritional powerhouses. These legumes offer a plant-based, sustainable source of iron, along with fibre and various…
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A sexy Recipe Mag that has a healthy approach to good food
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