Innholdsfortegnelse for Issue 54 i Cooking with the Australian Womens Weekly

The age-old adage that “we are what we eat” rings true, and a nutritious diet undoubtedly has a positive effect on our happiness and wellbeing. Our inaugural health issue will give you all the knowledge and recipes to help you make better food choices for yourself and your family. The recent surge of interest in health foods and a plethora of diet trends leaves even me a little overwhelmed, so we’ve drilled down on the basics and explained what they’re all about (without the marketing spin!). Our talented chefs in our Test Kitchen have developed delicious low-calorie meals for intermittent fasting (page 82), clever recipes for vegan “moxarella” and punchy flavoured mayonnaise (page 58), and gluten-free breads (page 46) with tasty flavour twists – you won’t like store-bought bread once…

Frances Abdallaoui FOOD DIRECTOR, THE AUSTRALIAN WOMEN’S WEEKLY, EDITOR, AWW FOOD An avid cook with an ever-evolving fondness for baking, I truly believe that good food is mostly about fresh Australian produce cooked simply with a generosity of care and spirit. Sarah Murphy FOOD EDITOR, AWW FOOD I’m an eternal sweet tooth with a constant need to take a tray of brownies to any function I attend. I love creating simple twists on classic recipes that are achievable for everyone no matter their skill level. Sophia Young EDITORIAL & FOOD DIRECTOR, AWW COOKBOOKS After starting out as a chef, I moved to magazines and cookbooks as a food editor and stylist. It’s been fun! What drives me the most is to inspire readers by sharing recipes that will result in…

@heavengardens_ created our gorgeous Vegie Patch Cakes from the August issue for a very lucky seven-year-old and they look phenomenal! From our team at AWW Food, happy birthday Emilia! It’s a classic combo for a good reason! Our Facebook community loved this Apple & Cinnamon Crunch Cake. Pop the kettle on... Our Pinterest followers fell head over heels for our classic Mars Bar Slice. Whether it’s for the local fete or an easy afternoon tea, we think a double-batch is always a good idea! Dinner just got brighter with this easy Chicken Tostada recipe for one. The crunchy DIY bowl paired with spiced chicken is our Instagram followers’ new midweek go-to. Visit us on Instagram @womensweeklyfood and tag us #TheWeeklyEats, follow us on Facebook or drop us an email at…

FAST PIPI & SQUID PAELLA PREP + COOK TIME 30 MINUTES SERVES 4 300g squid hoods, cleaned 2 teaspoons finely grated lemon rind 1 tablespoon lemon juice 2 tablespoons extra virgin olive oil 1 cup (250ml) salt–reduced fish stock 1 cup (250ml) water ¾ cup (150g) doongara low–GI white rice (see notes, opposite page) 1 pinch saffron threads 2 teaspoons smoked paprika 1 medium leek (350g), trimmed, chopped finely 3 cloves garlic, crushed 1 large red capsicum (350g), chopped coarsely 500g pipis 2 tablespoons water, extra 1/3 cup small fresh basil leaves 1 Cut squid hoods down centre and open out; score the inside in a diagonal pattern, then cut into thin strips. Place squid, lemon rind and juice, and 2 teaspoons of the oil in a medium bowl. Cover;…

Coeliac disease affects an estimated one in 70 Australians, although many will be unaware of it, attributing their symptoms to general food intolerances or irritable bowel syndrome. But it’s absolutely essential to get a proper diagnosis from a doctor, because there can be serious health consequences without proper treatment, which is a lifelong, strictly gluten-free diet. A gluten-free diet is not as easy as it sounds – gluten itself or gluten-containing ingredients are frequently used in food products you might not expect, including sauces and condiments, and although most cafes and restaurants have become savvier about catering for special diets, they may not always get it right. Hence you want to know how careful you need to be with avoiding all sources of gluten. POPPY SEED BAGELS PREP + COOK…

Japanese noodles are a popular midweek meal, especially if you enjoy a plant-based diet. They are nutritious, filling and quick to prepare. Hakubaku noodles are made in Australia from 100% Australian ingredients. Hakubaku organic soba noodles are a thin flat noodle with a light brown colour that is brought about by the inclusion of buckwheat flour. This adds a wonderful nutty taste and texture that works well whether they are served hot or cold in soups or salads. There is research to indicate that buckwheat has substantial health benefits as a regular part of a diet. Organic ramen noodles are one of the most popular noodles and are mostly used in soups and stir fries They are thin, Chinese-style noodles made from organic soft wheat. They have a slightly chewy…

BRAIN Your gut can impact mental processes such as memory and learning. It also has an effect on your sleep cycle and influences your stress levels. MOUTH Several gut conditions can result in symptoms in or around your mouth, while some oral conditions might even lead to a gastrointestinal disease. MENTAL HEALTH Your gut bacteria can influence your mood; an imbalance in gut bacteria has been linked to depression and anxiety. BONES It might sound hard to believe but bacteria in your gut help to regulate bone-building processes and influence your bone mass. IMMUNE SYSTEM Most of your immune defence is in your gut. Bacteria play a key role in influencing immune reactions in your body. BODY FAT Multiple studies show that imbalances and lack of diversity of gut bacteria…

RAW CHOC-PEANUT CAKE PREP TIME 55 MINUTES (+ STANDING, FREEZING & REFRIGERATION) SERVES 16 You will need to start this recipe a day ahead. 1/2 cup (80g) natural almonds 3/4 cup (90g) almond meal 3/4 cup (60g) desiccated coconut 1/4 cup (60ml) pure maple syrup 2 tablespoons almond butter 1/3 cup (40g) cacao powder 1/4 teaspoon vanilla bean powder 1 cup (140g) roasted unsalted peanuts, chopped coarsely NOUGAT 21/2 cups (375g) raw cashews 1 cup (250ml) coconut cream 1/2 cup (125ml) pure maple syrup 1/2 cup (130g) almond butter 1 cup (80g) desiccated coconut 1/2 cup (100g) coconut oil, melted 1 teaspoon vanilla extract CARAMEL 1 cup (140g) fresh dates, pitted 1/2 cup (140g) smooth peanut butter 1/4 cup (60ml) coconut cream 1/4 cup (50g) coconut oil, melted 1 tablespoon…

Awareness of the importance of sustainable cooking and living has grown rapidly in recent years. But where do you start if you’re new to the often overwhelming concept of sustainability? Making small changes consistently is a great starting ground, and one of the easiest starting points is the often over-packaged area of kitchen storage. We give you a rundown of practical ways to adapt to sustainability in the kitchen. SWAP plastic storage containers for glass and stainless steel Try Glass or food-grade stainless steel and tiffins. And don’t forget to recycle glass jars that foods come in. Buy Kitchen shops, storage solution shops and specialist food shops. SWAP plastic wrap for beeswax-coated cloth This reusable solution is made from organic cotton muslin that has been coated in a thin layer…

BAKER’S DREAM We’re dreaming up the ultimate baking day with the new 90cm AFG999 Pellegrino freestanding cooker, $4799, from Artusi. It’s the perfect combination of modern technology, functional design and finishing touches of vintage style. Go to artusi.com.au for more information. DINNER IN A DASH Australian-made Hakubaku noodles are the ideal pantry staple for easy weeknight meals. Add a zingy ginger dressing, some fresh crunchy greens and a sprinkle of toasted sesame seeds for your new dinnertime hero! Visit hakubaku.com.au DRINK YOUR VEGIES Increasing your vegetable intake has never been easier! Kuvings C7000 Whole Slow Juicer, $799, can juice whole vegies. Here’s our latest juice combo: push 125g broccoli stalks, coarsely chopped, 4 medium oranges, peeled, 2 large carrots, unpeeled, halved lengthways, and ½ cup loosely packed fresh thai basil…

The sheer volume of eating trends and diets can be overwhelming and confusing. Some diets are simply personal preference while others are medically diagnosed. Here are some of the more popular diets you may have heard discussed and what they actually mean. As always, it’s important to consult a doctor before starting any diet or changes to your eating habits. VEGETARIAN A vegetarian diet is nothing new. Vast numbers of people around the world have been following a plant-based diet for centuries. As we become more health conscious and socially aware about where our food comes from, going meat-free is becoming a mainstream choice. There are many versions of vegetarianism but essentially it is a diet containing no meat or poultry. These days, being vegetarian is somewhat flexible, with many…

GLUTEN-FREE MUESLI PREP TIME 5 MINUTES MAKES 6 CUPS Combine ½ cup each coarsely chopped dried figs and dates with ¼ cup chia seeds. Place 1 cup each puffed buckwheat and puffed white quinoa, ½ cup each puffed rice, coarsely chopped roasted almonds, unsalted roasted cashews, linseeds, toasted sunflower seeds and pistachios, 1 teaspoon ground cinnamon and ½ teaspoon each ground cardamom and ginger in a large bowl. Toss through combined dried fruit and chia. Store in an airtight container for up to 2 weeks. MUESLI PREP TIME 5 MINUTES MAKES 6 CUPS Combine ½ cup each coarsely chopped dried figs and dates with ¼ cup chia seeds. Place 2½ cups rolled oats, ½ cup each coarsely chopped roasted almonds, unsalted roasted cashews, linseeds, toasted sunflower seeds and pistachios, 1…

“Packed with ‘superfood’ leafy greens, this drink is full of vitamins, minerals, powerful antioxidants, phytonutrients and dietary fibre, while being low-carb, too.”Fran Abdallaoui, Editor, AWW FOOD GREEN SUPER JUICE PREP TIME 5 MINUTES SERVES 2 1 lebanese cucumber (130g), chopped coarsely 2 celery sticks (300g), trimmed, chopped coarsely 2 medium trimmed kale leaves (40g) 30g baby spinach leaves 1 small ripe pear (180g), unpeeled, quartered, cored ¼ lemon (35g), peeled 1 sprig fresh mint ⅔ cup (180ml) coconut water ⅔ cup ice cubes 1 Blend ingredients in a high-powered blender for 1 minute or until smooth. If necessary, stop the blender and push the ingredients down before blending again. 2 Serve straight away. ICED LEMON & MINT GREEN TEA PREP TIME 5 MINUTES (+ REFRIGERATION) SERVES 2 2 green tea…

On the two fasting days, the 2-day a week diet allows for a 2100kJ/500-calorie total daily intake for women, and a 2500kJ/600-calorie total daily intake for men. Anecdotally, many people say they feel full of energy post their fast day. By giving your body a rest from digestion, you feel lighter and have more energy to direct into other things! Provided you don’t go crazy and overeat on the other days, it can be a terrific means of lowering your weekly kilojoule intake and chipping away at your fat stores. You can even swap your fasting days if you have a family dinner or special event – it’s all up to you to decide! Here we provide low-cal meals you can work into your fasting day calorie totals. BEETROOT, MINT…

PHO BO PREP + COOK TIME 6 HOURS (+ STANDING) SERVES 4 “Pho (pronounced ‘fur’) is a simple Vietnamese noodle soup, traditionally eaten at breakfast time. Bo means beef, and this soup draws heavily on the flavour of the beef bones and a good selection of spices.”Fran Abdallaoui, Editor, AWW FOOD 1kg chopped beef bones 1 large onion (200g), chopped coarsely 5cm piece fresh ginger (25g), chopped coarsely 2.5 litres (10–cups) boiling water 6 star anise 2 cinnamon sticks 10 cloves 2 tablespoons coriander seeds ¼ cup (60ml) fish sauce ¼ cup (60ml) lime juice 2 tablespoons brown sugar 200g rice stick noodles 250g beef eye fillet, sliced thinly 2 cups (160g) bean sprouts ½ cup firmly packed fresh mint ½ cup firmly packed fresh coriander ½ cup firmly packed…

Looking for some quick and easy solutions to soothe your system, reset your gut and get you back on the path to digestive wellness? One sure-fire way to lend a helping hand to a troubled tummy is to incorporate some, or all, of these ideas into your daily routine. By doing so, you’ll feel the difference in no time. EAT FERMENTED FOODS PACKED with healthful bacteria, fermented foods help keep a healthy balance of gut flora and improve your overall wellbeing. TAKE A PROBIOTIC PROBIOTICS replenish beneficial gut bacteria that help you stay well by improving digestion and reducing your risk of disease. AVOID ANTIBIOTICS ANTIBIOTICS should be avoided as much as possible. They cause digestive chaos by killing both helpful and harmful bacteria. EAT BONE BROTH NUTRIENTS in bone…

@elles_cooking_adventures Delicious dinner tonight from the @womensweeklyfood cookbook Baking Basics: Tomato & goat’s cheese tart with rice & seed crust. @flauracakedesign When your sister requests you recreate a Women’s Weekly cake for her birthday. It was a bit of fun! @ninasplatter Feta, spinach and corn muffins. A high flavour alternative to sweet cupcakes. These are really quick to make and kid friendly too!…

“This salad is vitality on a plate! Have it for brunch, lunch or dinner. I sometimes add a little hot smoked salmon for an extra boost of protein.”Fran Abdallaoui, Editor, AWW FOOD SPRING SALAD OF POACHED EGGS AND KALE PESTO PREP + COOK TIME 25 MINUTES SERVES 4 1½ cups (45g) firmly packed baby leaves (see notes) 200g brussels sprouts, shaved 2 cups (300g) crunchy combo sprout mix 1 medium carrot (120g), cut into fine julienne ¼ cup (35g) toasted sunflower seeds ¼ cup (60ml) apple cider vinegar 2½ tablespoons avocado oil 2 teaspoons honey 8 eggs 1 medium avocado (250g), sliced thinly KALE PESTO 1/3 cup (55g) roasted almonds 1/3 cup (50g) roasted cashews 2 small cloves garlic 2 cups (80g) baby kale leaves, chopped coarsely ½ cup (125ml)…

KALE KIMCHI PREP TIME 20 MINUTES (+ STANDING) MAKES 5 CUPS Under cold running water rinse 1 bunch (350g) green kale, gently pat dry. Tear leaves from kale into 4cm pieces; discard stalks. Place kale in a medium bowl with 3 coarsely chopped green onions and 180g thinly sliced daikon. Rub 1 tablespoon sea salt flakes and 2 teaspoons sesame oil into vegetables until leaves soften. Add 1 litre (4 cups) water. Place a plate or bowl directly on top, weighed down with food cans; leave for 1 hour. Meanwhile, combine 2 cloves crushed garlic, 1 tablespoon each caster sugar and fish sauce, 2 teaspoons finely grated fresh ginger and 2 tablespoons gochujang (Korean red chilli paste) in a small bowl. Rinse and drain kale mixture; squeeze out excess water.…

SPICY NOT-KOTSU RAMEN PREP + COOK TIME 55 MINUTES (+ STANDING) SERVES 4 ¼ cup (60ml) extra virgin olive oil 2 teaspoons finely grated ginger 6 cloves garlic, crushed 4 green onions, sliced thinly, green tips shredded 2 tablespoons spicy black beans in chilli oil 2 tablespoons white miso (see notes) ⅓ cup (80ml) mirin ⅓ cup (80ml) soy sauce 2 cups (500ml) soy milk 2 corn cobs (500g) 4 baby pak choy (240g), halved 270g Hakubaku ramen noodles 200g silken tofu, cubed 2 tablespoons sesame seeds, toasted, crushed (see notes) DASHI 25g dried shiitake mushrooms 40g dried kombu 1 Make dashi. 2 Heat olive oil in a large saucepan over medium heat; cook ginger, garlic and green onion for 4 minutes or until softened. Add black beans and miso;…

Rich in protein and minerals, broth has become one of the most sought-out recipes in the wellness arena recently. Don’t let the long cooking time deter you, freezing broth in easy-to-use ice cube trays is a great way to make this power-packed liquid even easier to use in your recipes. Bone broth is made by boiling down meat bones that have been roasted, whereas regular broth (also often made with bones) is made by simmering unroasted meat, vegetables, herbs and water, then strained. A source of amino acids, minerals and collagen, bone broth advocates believe the nutrients in homemade broths contribute to improved gut health by calming the digestive tract, aiding healthy digestion and supporting repair. The long cooking time of a broth releases more minerals from the bones than…

NOW ON SALE, $24.99 Your gut plays a crucial role in your overall health, and the best way to look after yourself is to eat a wide variety of wholesome gut-loving foods. By following the good gut diet, you’ll be helping your body fight disease by bolstering its immune system, managing your weight, improving your moods, keeping stress and anxiety at bay, and taking care of your overall mental health. Eat well, eat healthy... Be good to your gut and your gut will be good to you. Available where all good books are sold and at awwcookbooks.com.au…

HALLOWEEN MANDARINS For a healthier treat, draw scary faces on mandarins with a permanent marker. They look super scary in a spider bowl from craft stores. MUMMY TEETH Bring a saucepan of salted water to the boil. Cut 2 corn cobs into 2cm rounds. Cook corn for 2 minutes or until just tender. Drain well. Preheat an oven grill on high. Line an oven tray with foil. Cut each corn round down the centre to create a semicircle and arrange on tray, kernels up. Mix together 50g softened butter, ¼ cup grated parmesan and 2 tablespoons chopped parsley. Season to taste. When ready to serve, brush butter mixture over corn and grill for 2 minutes or until hot. Serve with corn forks or toothpicks. SKELETON CRISPS WITH SALSA Preheat oven…