Innholdsfortegnelse for Issue 61 i Cooking with the Australian Womens Weekly

Welcome to our winter health issue. It’s never been more perfectly timed – as we traverse through this global pandemic, I’ve realised how important it is to live a nourished lifestyle. A nuanced and moderate approach is what’s needed to ensure that our eating is balanced across all the food groups – healthy grains and fats, high-quality animal and plant proteins, and loads of vegetables and fruit – with only the occasional slip up! Our recipe collection this month gives you wholesome recipe ideas to help you thrive. We’ve been mindful of including recipes without any hard-to-find ingredients, and most may already be in your pantry apart from the fresh components. The emphasis is on exploring the colourful and nutritious array of plant-based dishes to tempt even the most hardcore…

There is no evidence that COVID-19 is transmitted through food. Extra care should be taken with hygiene and health to reduce the risk. Anyone with suspected symptoms of respiratory illness should avoid preparing food for other people. Everyone should practise good hygiene when preparing and handling food. Good hygiene practices include: • Washing hands before handling food and also between handling raw and cooked foods • Washing fruit and vegies under fresh running water as soon as you get home • Thorough cooking and proper handling of meat products • Cooking or reheating your food to a minimum of ››°C • Regular cleaning and sanitising of frequently touched surfaces, such as door handles, light switches, taps, benchtops, tables, the fridge, oven, dishwasher and microwave handles.…

Pumpkin, a cousin of the zucchini and choko, belongs to the squash family. Although native to North America, it is used extensively around the world for cooking and even recreation – the traditional Halloween jack-o’-lantern is carved out of a pumpkin. In the kitchen, the pumpkin is versatile, with both the flesh and seeds being edible. COMMON TYPES BUTTERNUT This is a good all-rounder pumpkin, suitable for soups, mashes and roasting. It has a pale orange thin skin and is easy to peel. GOLDEN NUGGET Small and round with a deep orange skin, this pumpkin is suitable for stuffing and roasting. JARRAHDALE This is a large pumpkin with a ribbed grey skin. Its sweet flesh is best suited to roasting. KENT Also known as Jap pumpkin, it has a grey…

INFLUENCES • DIGESTION • NUTRIENT TRANSPORT • GUT BACTERIA BALANCE • BOWEL MOVEMENTS • GUT TRANSIT TIME • BLOOD FLOW INFLUENCES • STRESS/ANXIETY • MOOD • DEPRESSION • BEHAVIOUR • SLEEP CYCLE • NEUROTRANSMITTERS Looking after your gut could be the most important factor in maintaining long-term overall health and wellness. Have you ever felt butterflies before a meeting or had a ‘gut feeling’ about something? That’s the direct connection between your brain and your gut in action. This connection is powerful, and if stress isn’t managed properly, it can cause havoc on your digestive system. Our stress response is still the same as it was in primal days. This natural instinct helped us escape from many life-threatening situations, but today we’re faced with more emotional and mental stressors rather…

We’ve turned this classic hearty Greek favourite meat-free, so grab a fork and dig in! VEGETABLE MOUSSAKA PREP + COOK TIME 2 HOURS 10 MINUTES SERVES 6 600g dutch cream potatoes, peeled 1/3 cup (80ml) extra virgin olive oil 1 tablespoon dried oregano 4 medium eggplants (1.2kg) 1 cup (200g) French-style green lentils 1 medium onion (150g), chopped finely 2 cloves garlic, crushed 1 fresh long red chilli, chopped finely 1 medium carrot (120g), chopped finely 1 medium red capsicum (200g), chopped finely 2 cups (500ml) bottled tomato passata 2 teaspoons fresh thyme leaves 200g firm fetta, crumbled ½ cup (50g) grated mozzarella RICOTTA BÉCHAMEL 1½ cups (360g) fresh ricotta 1 cup (280g) Greek-style yoghurt 3 eggs, beaten lightly ¼ teaspoon ground nutmeg 1 Preheat oven to 180°C/160°C fan. Line…

There are two main forms of carbohydrates: simple carbohydrates (sweets, soft drinks, processed foods and high-carb fruits) break down quickly in the body to form glucose, and complex carbohydrates (whole grains and vegetables) take longer to break down, giving us a feeling of fullness and providing an array of other nutrients that our body needs. What is really meant when we talk about a low-carb diet is a diet that is low in refined carbs. This means limiting foods that contain refined sugars, white flours or high GI starch, which tend to be highly processed and often high in saturated fats. These are the foods that have poor nutritional merit. WHAT SHOULD YOU BE EATING? It is important to be aware that there is not one prescription diet for everyone;…

RUSTIC SOURDOUGH BAGUETTES PREP + COOK TIME 1 HOUR (+ STANDING & COOLING) MAKES 3 You will need to begin this recipe 3 days ahead. Sourdough starter will keep indefinitely in the fridge with a little love and attention. 3 cups (450g) organic bread flour 1 cup (160g) organic wholemeal plain flour 1 tablespoon sea salt flakes 1¼ cups (310ml) filtered or bottled water, approximately organic bread flour, extra SOURDOUGH STARTER 2 teaspoons (7g) dried yeast 1 teaspoon caster sugar 1¼ cups (310ml) lukewarm filtered or bottled water 1½ cups (225g) organic bread flour 1 Make sourdough starter. 2 On day 3, place bread flour, wholemeal flour, salt, 1 cup of the sourdough starter and the water in a large bowl of an electric mixer fitted with a dough hook.…

Coping with allergies? If you have just learned that your child has a food allergy, take comfort from the knowledge that you are not alone. It might be a mild allergy, which causes eczema, vomiting or upset bowels, and there is a good chance that this allergy will disappear in a couple of years. Or it might be severe, which is every parent’s nightmare. A particle of food the size of a grain of sand could trigger a massive response, causing anaphylaxis and threatening your child’s life. Your life will never be the same. How do you keep your child safe? What can you do? Here are some tips and guidelines which other parents have found to be useful. Always ensure that your child has the appropriate medication to treat…

SPAGHETTI WITH MEAT-FREE BALLS PREP + COOK TIME 20 MINUTES SERVES 4 400g plant-based mince ½ cup (40g) fresh breadcrumbs 1 clove garlic, crushed 1 teaspoon finely chopped fresh rosemary ¼ cup chopped fresh flat-leaf parsley ⅔ cup (80g) finely grated parmesan or vegan parmesan substitute 1 tablespoon extra virgin olive oil 700g tomato passata 1 cup (250ml) water 2 sprigs fresh basil 400g spaghetti, cooked grated parmesan and basil leaves, extra, for serving 1 Combine mince, breadcrumbs, garlic, rosemary, parsley and parmesan in a medium bowl; season with freshly ground pepper and mix well. Roll tablespoons of mixture into meatballs. 2 Heat oil in a large non-stick frying pan over low-medium heat; cook meatballs, turning, until golden. 3 Add passata, the water and basil sprigs to the pan; simmer,…

As we are spending more time at home, involving the kids in cooking and preparing meals is a great way for them to have fun and learn about healthy eating. However, it is important to create a safe and happy environment when preparing food with kids, as well as teach them how to handle food safely and hygienically. Some rules to consider and teach kids when preparing food are: • Wear a clean apron • Wear closed-in shoes to protect your feet, in case of hot spills or breakages • Wash your hands before and after handling food • Keep food preparation surfaces clean • Wash vegetables and fruit under cold water before use • Wash kitchen and eating utensils after use in hot soapy water. Wash the cleanest dishes…

A lentil is a pulse, which is derived from the larger family collectively known as legumes. Lentils are defined by their colour and are readily available from supermarkets and greengrocers. Green and yellow split peas are not lentils. BROWN LENTILS Available dried or canned (cooked), brown lentils hold their shape during cooking. If using dried lentils, they need to be well rinsed before cooking. Use brown lentils in salads, bolognese sauces, patties and curries. RED LENTILS These tiny lentils have a deep orange colour. They are skinned, which speeds up the cooking process to around 10 minutes. Don’t overcook, as they break down quickly. Use red lentils in curries, dhal, salads and purees, and also to thicken soups. FRENCH-STYLE GREEN LENTILS These are green lentils in the style of puy…

In Australia, someone develops diabetes every five minutes, and currently more than one million Australians are living with this chronic disease. While this is a startling number, there is much you can do to help prevent and manage diabetes with diet and lifestyle changes. Reset your approach to diabetes with our carefully portioned and nutritionally formulated recipes, giving you the tools to take control of your health. Available where all good books are sold and at awwcookbooks.com.au…

Kale is one of the most nutritious vegies. It’s particularly rich in carotenoids which can be converted to vitamin A in the body. A single cup of kale provides you with over 200% of your daily recommended amount of vitamin A. Kale is one of the best sources of the carotenoids lutein and zeaxanthin. These are known to play an essential role in eye health. A high dietary intake is associated with a reduced risk of age-related macular degeneration and cataracts. Kale is also a terrific source of vitamin C, vitamin K, vitamin B6, calcium, potassium, copper and manganese, and supplies good levels of several B group vitamins including folate, iron, magnesium and phosphorus. PORK, SOPRESSA & KALE PESTO PASTA PREP + COOK TIME 30 MINUTES SERVES 4 ½ cup…

ROAST PUMPKIN & SPINACH LASAGNE PREP + COOK TIME 1 HOUR 45 MINUTES SERVES 6–8 1.5kg butternut pumpkin 2 tablespoons extra virgin olive oil 2 cloves garlic, sliced thinly 2 tablespoons fresh sage leaves, torn, plus extra leaves to serve 375g packet fresh lasagne sheets 200g fresh bocconcini, sliced thinly (see Notes) ½ cup (40g) grated parmesan cheese 2 tablespoons pine nuts, toasted SPINACH & PEA BÉCHAMEL 60g butter, chopped 1/3 cup (50g) plain flour 750ml (3 cups) milk 1½ cups (180g) frozen baby peas 500g english spinach, washed, dried, finely shredded 1 cup (80g) grated parmesan cheese 1 Preheat oven to 220°/200°C fan. Line three large oven trays with baking paper. Halve pumpkin lengthways; discard seeds. Peel pumpkin, then cut crossways into 5mm slices. Place slices slightly overlapping on…

What can be more comforting than the aromas wafting from a bubbling pot of braised goodness in your kitchen? The knowledge that the contents of said pot are enough to tide you over for a couple of meals, that’s what. COOK IT, FREEZE IT Correct storage of your frozen meals is an important factor in making sure your food tastes as good on its encore performance as it did on its debut. When it comes to packaging your freezer stash, it is important to have a ready supply of containers on hand that stack easily to maximise your freezer real estate. Airtight containers and sealable bags are essential. When filling containers, leave a gap at the top so liquids can expand as they freeze. If using zip-top bags, expel as…

SWEET POTATO CANNELLONI PREP + COOK TIME 1 HOUR 15 MINUTES SERVES 6 3 medium sweet potatoes (1.2kg), unpeeled 500g fresh ricotta 1 egg, beaten lightly 2 green onions, sliced thinly ¼ cup finely chopped fresh flat-leaf parsley ¼ cup finely chopped fresh chives 2 tablespoons finely chopped fresh thyme 1 cup (80g) finely grated parmesan (see Notes) 1 cup (80g) finely grated pecorino cheese (see Notes) 100g sourdough bread, crust removed, torn into small pieces ¼ cup (40g) pine nuts ½ teaspoon ground nutmeg 1½ tablespoons extra virgin olive oil ⅓ cup (25g) shaved parmesan, extra 2 tablespoons fresh thyme sprigs, extra CHEESE SAUCE 1 cup (250ml) thickened cream ¾ cup (90g) coarsely grated cheddar 1 Preheat oven to 200°C/180°C fan. Place one of the sweet potatoes on an…

Salmon is not only rich in protein but a new area of research is looking at the potential benefits of some of the peptides (small proteins) present. One in particular called calcitonin is garnering a lot of attention. We make our own form of calcitonin in the thyroid gland, and we know it’s involved in collagen formation and bone metabolism. This new research is investigating whether the calcitonin and other bioactive peptides in salmon may have benefits in maintaining healthy joints and bone, as well as slowing the ageing process of our skin. Salmon just might help to keep us looking younger. The long chain omega-3 fats found in salmon are anti-inflammatory, so can be useful in treating arthritis and may help to control asthma by lowering inflammation in the…