Innholdsfortegnelse for Issue 3 i Cooking with the Australian Womens Weekly

Eating well is the main feature in this issue – there is no doubt that we are what we eat. But, when input (of too much yummy food) exceeds output (of energy in the form of exercise), we all know what happens – we get more rounded and the scales tell us that we’re heavier. It’s only logical that if we ate well and moderately most of the time, we wouldn’t need to ever diet again. There are fabulous recipes in this issue that just might convince you to eat well all of the time, do some regular exercise and then notice that your health and well-being has improved incredibly. There is plenty in this issue to help you on your way to good health including nutritious avocados, nut milks…

AUTUMN Fruit APPLES BANANAS CUSTARD APPLES FIGS GUAVA KIWIFRUIT LEMONS LIMES MANDARINS, IMPERIAL MANGOSTEENS NASHI ORANGES, VALENCIA; NAVEL PASSIONFRUIT PAWPAW PEARS PERSIMMONS PLUMS POMEGRANATES QUINCE RHUBARB TAMARILLO AUTUMN Vegetables ASIAN GREENS AVOCADOS BEANS BROCCOLI BRUSSELS SPROUTS CABBAGE CAPSICUM CARROTS CAULIFLOWER CELERY CELERIAC CHESTNUTS CHOKO CORN CUCUMBER EGGPLANT FENNEL GINGER KUMARA (ORANGE SWEET POTATO) LEEK LETTUCE MUSHROOMS OKRA ONIONS PARSNIP Oranges Oranges are the most popular citrus fruit; they are available all year round, but no less well-loved for that. They are a part of daily life for the multitudes who start their day with orange juice or marmalade on their breakfast toast. And it is the bergamot orange that is responsible for the fragrance of Earl Grey tea. ORANGES FLAVOUR CAKES AND TEA BREADS, make some of the easiest and…

SO, WHAT'S THE DEAL WITH ACTIVATED NUTS? Many nuts and seeds contain an enzyme called phytic acid that humans can’t digest; this acid stops the absorption of many essential minerals necessary for a healthy heart and immune and nervous system among other things. Soaking nuts and seeds in water overnight ‘activates’ them, i.e., kick starts the germination process, thus neutralising the phytic acid, and making the nuts easier to digest. OAT MILK has the best protein content of all the grain and nut milks. It provides 6g of protein per 250ml compared to 9g in dairy milk and only 1g in rice milk. RICE MILK that’s enriched with chickpeas has a higher protein level than regular rice milk. This milk is produced…

If you don’t have a roasting rack, place a layer of chopped vegetables and garlic in a baking dish and place the meat on top. MICROWAVE A LEMON OR LIME FOR 10 SECONDS TO GET MORE JUICE. Under-ripe bananas stored in a brown paper bag with other ripe fruit will speed up the ripening process of the bananas. FOR BEST RESULTS COOK PASTA IN LOTS OF GENEROUSLY SALTED BOILING WATER AS SALTED WATER BOILS AT A SLIGHTLY HIGHER TEMPERATURE. When eating in Thai restaurants, try the sauces on their own without any food to understand the balance of SWEET SOUR AND SALTY PAN-FRY FISH IN A HOT PAN LINED WITH BAKING PAPER, IF YOU WANT TO CUT DOWN ON USING OIL. ALWAYS BRING MEAT TO ROOM TEMPERATURE, COVERED, BEFORE COOKING.…

BARBECUED SALMON IN BROWN SUGAR PREP + COOK TIME 35 MINUTES SERVES 4 1 cup (250ml) chicken consommé ½ cup (110g) firmly packed light brown sugar 4 salmon fillets (880g), skin-on, bones removed 440g hokkien noodles 45g trimmed watercress 1 Combine consommé and sugar in a small saucepan; cook, stirring, until sugar dissolves. Divide mixture in half; cool. Add one portion of the cooled mixture to salmon in a shallow dish; turn salmon to coat. 2 Cook salmon on a heated oiled grill plate (or grill or barbecue). Cover; stand for 5 minutes. 3 Meanwhile, place noodles in a large heatproof bowl, cover with boiling water; separate with a fork, drain. 4 Serve salmon with noodles and watercress; drizzle with remaining heated consommé. Serve with lime wedges, if you like.…

WHITE MINESTRONE PREP + COOK TIME 30 MINUTES SERVES 4 1 tablespoon extra virgin olive oil 1 large brown onion (200g), sliced thinly 2 cloves garlic, crushed 1 large fennel bulb (550g), sliced thinly, fronds reserved ¼ small savoy cabbage (300g), sliced thinly 3 cups (750ml) vegetable stock 3 cups (750ml) water 2 cups (160g) dried fusilli pasta 400g canned cannellini beans, rinsed, drained ½ cup (60g) frozen peas 1 cup (80g) finely grated parmesan 1/3 cup (90g) basil pesto ¼ cup (25g) flaked parmesan 1 Heat oil in a large saucepan over high heat; cook onion, garlic and fennel, stirring, until softened. Add cabbage, stock and the water; bring to the boil. Reduce heat; simmer, uncovered, for 10 minutes. Add pasta; cook, stirring occasionally, until tender. 2 Add beans,…

HOT CROSS BUNS STEP-BY-STEP Unglazed buns freeze well, so get organised, and make your own - they’re easy and taste superb. 1 SPONGE MIXTURE  Start by mixing the yeast, sugar and warmed liquid together, then stand in a warm place for 10 to 15 minutes to rise. Be fussy about measuring the yeast — it’s important for success. 2 RUBBING-IN BUTTER  Sift the dry ingredients into a large wide-topped bowl, then rub the chopped butter through the ingredients with your fingertips. Butter is best used at room temperature. 3 PROVING  Cover the bowl with plastic wrap, then a tea towel. Stand in a warm place until doubled in size. This will take about an hour, depending on the temperature of the dough and the kitchen. 4 KNEADING  Turn the dough…

Q I ALMOST TOOK MY FINGER OFF THE OTHER DAY WHEN CHOPPING.DO YOU HAVE ANY IDEAS ON HOW TO STOP A CUTTING BOARD FROM SLIDING ALL OVER THE BENCH WHEN CHOPPING AND BEATING? A Non-slip mats are readily available from kitchen shops these days; simply place under the cutting board. However, a very cheap and effective way to do the same thing is to place a damp kitchen cloth under the board. Q I JUST LOVE HOMEMADE ICE-CREAM AND SORBET, BUT I DON'T OWN AN ICE-CREAM MACHINE.IS THERE ANOTHER WAY I CAN MAKE ICE-CREAM AT HOME? A There are a number of good, reasonably priced ice-cream machines on the market; however, there is no need to miss out on making delicious homemade ice-cream just because you don’t own an ice-cream…

Avocado is the only fruit that contains fat: it’s the good fat that doesn’t raise blood cholesterol, mind you, but nevertheless, if you are on a low-fat diet, you need to be mindful of this. Half an avocado provides about a fifth of your daily folate needs - folate protects the body’s cells from damage, therefore plays a key role in anti-ageing. It is also high in vitamin C and vitamin E, which helps healing and prevents scarring. AVOCADO IS ALSO AN IMPRESSIVELY GOOD SOURCE OF FIBRE; HALF AN AVOCADO CONTAINS 6-7G OF FIBRE. MAKING GUACAMOLE IS EASY EVERYONE’S FAVOURITE MEXICAN DIP - WITHOUT IT NACHOS, BURRITOS, QUESADILLAS, CORN CHIPS AND FAJITAS WOULD BE LACKING SOMETHING SPECIAL. Mash 2 medium avocados in a medium bowl; stir in ½ finely chopped…

FRIED EGGS AND SPICED YOGHURT SAUCE PREP + COOK TIME 15 MINUTES SERVES 2 2 tablespoons olive oil 1 clove garlic, crushed ½ teaspoon dried mint ½ teaspoon sweet paprika 1 teaspoon cumin seeds cooking oil spray 4 free-range eggs ½ cup (140g) greek-style yoghurt, warmed 1 tablespoon dukkah 2 tablespoons loosely packed fresh mint leaves 2 wholemeal pitta breads (170g), char-grilled 1 Heat oil in a 22cm frying pan over medium heat; cook garlic, dried mint and spices, stirring for 1 minute or until fragrant. Spoon into a bowl; set aside. 2 Wipe out pan with paper towel. Lightly spray pan with cooking oil. Heat pan over medium heat; cook eggs for 4 minutes or until whites are set and yolks remain runny. Add yoghurt to pan; remove from…

GREEK ROAST LAMB WITH SKORDALIA AND POTATOES DEEP-FRIED BABY CALAMARI DOLMADES LAMB AND POTATO GYROS SPANAKOPITA GREEK SALAD GRILLED LEMON CHICKEN BAKLAVA DEEP-FRIED BABY CALAMARI PREP + COOK TIME 15 MINUTES SERVES 4 500g baby calamari, cleaned 1/3 cup (50g) plain flour vegetable oil, for deep-frying 2 teaspoons rigani (see Cook’s Note) 1 Slice calamari into thin rings. Season flour with salt and pepper. 2 Heat oil in medium saucepan or wok. Toss calamari in flour mixture; shake away excess. Deep-fry calamari, in batches, until browned lightly and tender. Drain on paper towel. 3 Sprinkle calamari with rigani; serve with a squeeze of lemon juice. per serve 4g total fat (0.6g saturated fat); 425kJ (100 cal); 6.4g carbohydrate; 9.9g protein; 0.4g fibre COOK’S NOTES DEEP-FRIED BABY CALAMARI Rigani is the…

For the past 65 years, The Australian Women’s Weekly Test Kitchen has been developing, triple-testing, styling and photographing thousands of recipes for home cooks all around Australia and across the world. Our wonderful chefs work hard to deliver delicious, fail-safe recipes for all cooks, young and old. So whenever you see our trademark Triple Tested ‘seal of approval’ stamp, this is our guarantee that what you make at home will turn out looking as beautiful as our photographs.…

1 FLATTEN THE BASE Using a straight-sided glass or bottle, press the crumb crust firmly and evenly over the base of the pan. 2 GENTLY, GENTLY Fold the mascarpone and juice into the cream cheese mixture, using a large metal spoon and a gentle folding action. 3 QUENELLE THE MERINGUE Scoop a dessert spoon of meringue; place a second spoon, upside down, over the top, scoop under then over meringue, shaping and transferring it to the second spoon. Slide gently onto cake. 4 CAREFULLY CARAMELISE Hold the blowtorch about 20cm away from the meringue, aim it at the side and move in slow, sweeping movements around the side, then over the top, until meringue is lightly browned. BLUEBERRY LEMON MERINGUE CHEESECAKE PREP + COOK TIME 2 HOURS (+ REFRIGERATION &…

KNOW YOUR HERBS Where to Grow All herbs like to be grown in an area of the garden that gets at least 4-6 hours of sunshine a day. They like medium to light (sandy) soil that has good drainage. This means that when it’s been raining, or the garden has been watered, the soil is capable of allowing excess moisture to drain away rather than collecting around the roots of the plants. Gardeners say that herbs ‘don’t like having wet feet’, and this really defines the conditions that must be created to keep them growing strong and healthy. If you live in an area where the soil is thick clay, you will need to dig lots of compost into the garden bed before planting. Most herbs don’t need to be…

1 BERRIES The beautiful array of blues, reds and purples of berries are indicative of antioxidants. The colour comes from the anthocyanins (part of the flavonoid family). Studies show a high intake of anthocyanins from berries have a beneficial effect on heart health and reduces the risk of cancer. 2 EXOTIC BERRIES Exotic berries such as goji and acai may well have good antioxidant powers, but there are fantastic benefits from fresh and frozen local berries. Choose whatever is available near you. Raspberries, blackberries, blueberries, strawberries and blackcurrants are all worthy of daily inclusion in your diet. 3 CITRUS They are most famous for their vitamin C content – a single orange provides you with about 1.5 times your daily requirement. Our bodies can’t store this water-soluble nutrient, so we…

CHOUQUETTES (SUGAR PUFFS) PREP + COOK TIME 30 MINUTES MAKES 40 ½ cup (125ml) water 60g butter 1 tablespoon caster sugar ½ cup (75g) baker’s flour 4 eggs ¼ cup (45g) pearl sugar 1 Preheat oven to 220°C/200°C fan. Grease two oven trays. 2 To make choux pastry, combine the water, butter and caster sugar in a small saucepan; bring to the boil. Add flour; beat with a wooden spoon over medium heat until the mixture comes away from the base of the pan. Transfer pastry to a medium bowl; beat in three of the eggs, one at a time, until pastry becomes smooth and glossy but still holds its shape. 3 Spoon pastry into a piping bag fitted with a 1cm plain nozzle. Pipe small rounds, about 5cm apart,…

SALTED COCONUT AND PASSIONFRUIT SEMIFREDDO PREP + COOK TIME 30 MINUTES (+ FREEZING) SERVES 10 2 cups (500ml) coconut cream (see Cook’s Notes) 6 free-range eggs, separated 1/3 cup (115g) honey or pure maple syrup 2 teaspoons vanilla extract ½ cup (50g) coconut milk powder 1 teaspoon sea salt flakes 1/3 cup (80ml) fresh passionfruit pulp ½ cup (25g) unsweetened coconut flakes ¼ cup (60ml) fresh passionfruit pulp, extra 1 tablespoon fresh small mint leaves 1 Pour coconut cream into a medium metal bowl; place in the freezer for 30 minutes or until chilled. 2 Grease a 20cm x 11.5cm x 9cm loaf pan. Line with baking paper, extending paper 5cm over sides of pan. 3 Beat egg yolks, 2 tablespoons of the honey and extract in a small bowl…

KUMARA SOUP WITH ROSEMARY SOURDOUGH PREP + COOK TIME 40 MINUTES (+ COOLING) SERVES 6 1 tablespoon olive oil 2 medium kumara (800g), chopped coarsely 1 medium brown onion (150g), chopped coarsely 2 cloves garlic, quartered 2 teaspoons coarsely chopped fresh rosemary 1 teaspoon finely grated lemon rind 2 cups (500ml) vegetable stock 2 cups (500ml) water 1 tablespoon lemon juice ½ cup (125ml) cream ROSEMARY SOURDOUGH 2 tablespoons olive oil 2 teaspoons finely chopped fresh rosemary 1 loaf sourdough bread (675g), cut into 2.5cm slices 1 Heat oil in a large saucepan; cook kumara, onion and garlic, stirring, for 10 minutes. Add rosemary, rind, stock and the water; bring to the boil. Reduce heat; simmer, covered, for 15 minutes or until kumara is soft. Cool for 15 minutes. 2…