Innholdsfortegnelse for Issue 86 i Cooking with the Australian Womens Weekly

ISSUE No. 86 With the chill of winter gone, it’s time to brush off the cobwebs and embrace the hope and sunshine that September brings. At Cooking we see this as an opportunity to reset and refresh so we’re kicking off the season with a nutritional spring clean. We’ve taken a deep dive into the latest health trends to explain the basics of fermenting (page 90), how to ‘kombucha’ (page 96) and how to make your own plant-based cheeses to add creaminess to your recipes without the ‘moo’ (page 98)! Type 2 diabetes is on the rise, but you can eat your way to wellness starting on page 42. We’ve created nutritious recipes through a diabetic-friendly lens that allows for better meal and snack choices. And if detoxing works for you, on…

from the Test Kitchen Make sure you buy pure coconut water, that hasn’t been sweetened. from the Test Kitchen You can use fresh coconut juice from a young coconut, if you like. Cucumber hydrates, coconut water contains electrolytes to quench your thirst, and lime is an alkaliser. Cucumber, lime & coconut water PREP TIME 10 MINUTES SERVES 2 1 Lebanese cucumber (130g), chopped coarsely3 cups (750ml) coconut water2 tablespoons lime juice 1 Push cucumber through a juice extractor into | a jug. Stir in coconut water and lime juice. 2 Serve topped with crushed ice and mint sprigs, if you like. BUYING When selecting a coconut, pick it up and give it a little shake – you want to hear the coconut water moving around inside. It should feel heavy…

Sage & zucchini-wrapped haloumi salad PREP + COOK TIME 20 MINUTES SERVES 4 4 large zucchini (600g)2 large yellow capsicums (700g)16 fresh sage leaves2 tablespoons thin strips lemon rind225g haloumi, sliced lengthways into 8 pieces¼ cup (60ml) extra virgin olive oil2 tablespoons fresh lemon juice1 medium lemon (140g), cut into wedges 1 Using a mandoline, V-slicer or sharp knife, cut zucchini into 5mm thick slices. Remove seeds from capsicum, cut into 3cm pieces. 2 Place sage leaves and lemon strips on top of haloumi. Wrap each piece of haloumi with one strip of zucchini; secure with a toothpick. 3 Preheat a chargrill plate or pan over medium-high heat. Brush capsicum and haloumi with half the oil. Cook capsicums for 2 minutes each side or until charred. Cook haloumi for 1…

Potato wedges & chicken poutine PREP & COOK TIME 30 MINUTES SERVES 1 Poutine is a Canadian comfort food consisting of chips, gravy and melted cheese, which has morphed to sometimes include chicken or minced beef. 2 desiree potatoes (400g)¼ barbecue chicken (300g)20g butter1½ tablespoons plain flour1 large shallot, sliced thinly1 cup (250ml) salt-reduced chicken stock¼ cup (60ml) vegetable oil50g mozzarella, grated1 tablespoon coarsely chopped fresh flat-leaf parsley 1 Prick potatoes all over with a fork; microwave on HIGH (100%) for 5 minutes or until tender. When cool enough to handle, cut each potato into six wedges. 2 Meanwhile, shred chicken and skin, reserving bones. 3 To make gravy, melt butter in a small saucepan over medium heat. Once foaming, add flour; cook, stirring, for 1 minute or until dry…

Grapefruit & cucumber cleanser PREP TIME 5 MINUTES SERVES 2 1 ruby red grapefruit (350g), peeled, quartered1 Lebanese cucumber (130g), unpeeled, chopped coarsely1 medium pear (230g), unpeeled, chopped coarsely1cm piece fresh ginger, peeled, grated finely 1 Push grapefruit, cucumber and pear through a Kuvings Cold Press Juicer into a jug; stir in ginger. Serve immediately. Test kitchen notes Make your juice detox even better with a Kuvings Cold Press Juicer model EVO820. It’s quiet, easy to use, and even easier to clean. It makes delicious juice with no oxidation so you get the most nutrients out of your produce. For more, visit kuvings.com.au or scan the QR code below. Rejuvenating refresher PREP TIME 10 MINUTES (+ STANDING & REFRIGERATION) SERVES 2 2 hibiscus tea bags4 cups (650g) chopped peeled seedless…

HOISIN BEEF WITH QUICKLED CUCUMBERS PREP & COOK TIME 15 MINUTES MAKES 4 PORTIONS HOISIN BEEF & GAI LAN ½ cup (125ml) hoisin sauce2 teaspoons sambal oelek4 x 250g porterhouse steaks, trimmed, at room temperature1 tablespoon vegetable oil1 bunch gai lan (500g), trimmed, cut crossways into thirds QUICKLED CUCUMBERS 250g baby cucumbers⅓ cup (80ml) rice wine vinegar1 teaspoon caster sugar2 teaspoons white sesame seeds, toasted ASSEMBLY INGREDIENTS 2 x 400g packets konjac noodles, heated1 cup (250ml) beef stock¼ cup (60ml) hoisin sauce3 teaspoons sambal oelek1¼ cups (100g) bean sprouts¼ cup Thai basil leaves1½ teaspoons white sesame seeds, toasted2 wholemeal roti (120g), warmed MEAL PREP HOISIN BEEF & GAI LAN Combine hoisin sauce + sambal oelek; reserve 2 tablespoons hoisin mixture. Rub remaining hoisin mixture over steaks. Heat oil in a…

KEY BENEFITS contains probiotics antioxidant rich gluten free sugar free dairy free KOMBUCHA PREP + COOK TIME 15 MINUTES (+ 7–14 DAYS FERMENTING) MAKES 800ML You will need to start this recipe 8–15 days ahead. 2 tablespoons loose leaf organic green tea½ cup (175g) raw honey1 litre (4 cups) filtered water, boiling1 kombucha SCOBY ‘mother’¼ cup (60ml) kombucha starter liquid½ cup (50g) fresh ginger, peeled, chopped into 3cm pieces½ cup (125ml) lemon juice 1 Sterilise a wide-mouth 2-litre (8-cup) glass jar. 2 Place tea and honey in sterilised jar. Pour the boiling water on top; stir until honey dissolves. Cover and stand at room temperature overnight to brew. 3 Using a sieve lined with cheesecloth, strain tea into a 1-litre (4-cup) jug (discard the tea leaves). 4 Rewash and sterilise…

from the Test Kitchen You will need about 4 medium (800g) overripe bananas for this recipe. These cookies will last up to 3 days in an airtight container at room temperature, or freeze for up to 2 months. from the Test Kitchen You will need approximately 2½ large (575g) bananas or 3 medium (600g) bananas. For accuracy, peel the bananas then weigh. For the best banana flavour use just ripe bananas. Berry basket cream tarts PREP + COOK TIME 50 MINUTES (+ STANDING, COOLING & REFRIGERATION) MAKES 6 You will need to start this recipe at least 4 hours ahead. 2 cups (320g) natural almonds¾ cup (100g) pitted medjool dates20g coconut oil, melted1 tablespoon psyllium husks1-2 tablespoons coconut water, approximately125g raspberries½ cup (65g) small strawberries, halved½ cup (75g) blueberries½ cup…

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IN SEASON September Vegetables Artichokes (Globe) Asian greens Asparagus Broad beans Beetroot Broccoli Carrots Cauliflower Chillies Fennel Garlic Green beans Kale Lettuce Mushrooms Peas (green) Potatoes Shallots Silverbeet Spinach Spring onions Fruit Apples (Lady Williams)Blood oranges Grapefruit Lemons Mandarins (Honey Murcott) Mangoes Papaya Papaw Pineapples Pomelo Strawberries Tangelos LESS LANDFILL FIGHTING FOOD WASTE Tonnes of perfectly imperfect fruit and veg are left on farms to rot, costing Australians $2500 per household each year. So Farmers Pick are on a mission to end food waste and save Aussies up to 30 per cent on their weekly fruit and veggie bills. Co-founders Joshua Ball and Joshua Brooks-Duncan decided to save the fruit and veggies that were rejected by supermarkets, and deliver weird and wonderful produce directly to consumers' doors for cheaper than…

Test kitchen notes Soup can be made a day ahead; keep covered in the fridge. Pesto can be made 3 days ahead; keep covered, in an airtight container, in the fridge. Soup and pesto can be frozen separately, for up to 3 months. Use a store-bought pesto, if you prefer. Test Kitchen notes Black rice is available from some supermarkets and Asian food stores. Recipe is best made just before serving. Chilli carrot paneer PREP + COOK TIME 50 MINUTES SERVES 4 2 bunches baby carrots (800g), trimmed3 medium kipfler potatoes (250g)2 tablespoons extra virgin olive oil1 medium brown onion (150g), sliced thinly5cm piece fresh ginger (25g), grated finely1 clove garlic, crushed2 fresh long green chillies, sliced thinly1 teaspoon cumin seeds1 teaspoon garam masala½ teaspoon ground turmeric1 medium yellow capsicum,…

Test Kitchen notes We used corella pears but use any variety that is in season Zesty rocket & lemon pesto spaghetti PREP + COOK TIME 25 MINUTES SERVES 4 2 medium lemons (280g)500g spaghetti½ cup (75g) roasted unsalted cashews⅓ cup (50g) roasted pine nuts1 cup firmly packed fresh basil leaves50g rocket1 teaspoon sea salt flakes1¼ cups (100g) finely grated parmesan1¼ cups (300ml) extra virgin olive oil100g rocket, extra 1 Finely grate rind from one lemon. Remove rind from remaining lemon with a zester (or cut rind into thin strips avoiding the white pith). Squeeze juice from lemons; you will need ¼ cup. 2 Cook spaghetti in a large saucepan of boiling salted water 8 minutes or until just tender; drain. Return to the pan to keep warm. 3 Meanwhile, to…

Cheesy crisp polenta cakes PREP + COOK TIME 1 HOUR 20 MINUTES (+ REFRIGERATION) MAKES 12 You will need to start this recipe at least 4 hours ahead. You also need a 6cm round cutter. 2 litres (8 cups) vegetable stock1 cup (250ml) milk1½ cups (255g) polenta50g butter¼ cup (65g) mascarpone60g mozzarella, cut into 12 pieces1 cup (150g) plain flour3 eggs, beaten lightly2 cups (150g) panko breadcrumbsvegetable oil, for deep-fryingthyme leaves, for serving 1 Oil a 20cm x 30cm slice pan; line base and sides with plastic wrap, extending the wrap 4cm over all sides. 2 Bring stock and milk to the boil in a large heavy-based saucepan; gradually pour in polenta, whisking continuously. Reduce heat to low; whisking frequently, cook for 40 minutes or until polenta is very soft.…

Orange blossom & raspberry angel food cake PREP + COOK TIME 50 MINUTES (+ COOLING) SERVES 12 125g frozen raspberries, thawed½ cup (75g) plain flour½ cup (75g) cornflour1¼ cups (275g) caster sugar12 egg whites, at room temperature1 teaspoon cream of tartar2 teaspoons orange blossom water¼ cup edible flowers (optional) ORANGE BLOSSOM ICING 2 cups (320g) pure icing sugar¼ teaspoon orange blossom water¼ cup (60ml) strained lemon juice 1 Preheat oven to 180°C/160°C fan. Adjust oven shelf to lowest position. 2 Push raspberries through a fine sieve into a small bowl; discard seeds. Sift flours and ¼ cup (55g) sugar together five times. 3 Beat egg whites in a large bowl with an electric mixer until foamy; beat in cream of tartar. Gradually add remaining sugar, beating until sugar dissolves and…

Secret ingredient cheesy corn pasta SERVES 4 PREP + COOK TIME 25 MINUTES ⅓ cup (80ml) extra virgin olive oil10 anchovy fillets, chopped finely (see Test Kitchen notes)4 garlic cloves, chopped finely1 teaspoon dried chilli flakes, or to taste3 large fresh corn cobs, kernels removed500g medium-sized shell pasta (conchiglie rigate)1½ cups (120g) finely grated pecorino or parmesan plus extra to serve50g unsalted butter1 cup loosely packed round mint, leaves torn2 tablespoons pepitas, toasted 1 Combine the olive oil, anchovies, garlic and chilli flakes in a large frying pan over medium heat; cook, stirring, for 2 minutes or until garlic is fragrant but not coloured and the anchovies start to melt into oi. Add the corn kernels and cook, stirring, for about 2 minutes. 2 Meanwhile, cook the pasta in a…

from the Test Kitchen Barley makes a lovely alternative to arborio rice in a risotto. For a gluten-free version of the recipe, swap the barley for the same quantity of buckwheat. Wholegrain polenta with pumpkin & brown butter PREP + COOK TIME 1 HOUR 10 MINUTES (+ COOLING & REFRIGERATION) SERVES 4 ¾ cup (150g) millet⅓ cup (45g) amaranth2 cups (500ml) vegetable stock2 eggs, beaten lightly1 cup (80g) finely grated parmesan½ cup (125ml) extra virgin olive oil PUMPKIN TOPPING 600g butternut pumpkin2 tablespoons extra virgin olive oil30g butter4 cloves garlic, sliced thinly20 fresh sage leaves 1 Lightly grease a 20cm square cake pan. Line base and sides with baking paper. 2 Place millet and amaranth in a deep heavy-based frying pan over medium heat. Cook, stirring continuously, for 3 minutes…

NUTRITIONAL COUNT per serving 8g total fat (1.6g saturated fat); 1507kJ (360 cal); 25g carbohydrate; 38.5g protein; 7.2g fibre; 313mg sodium NUTRITIONAL COUNT per serving 10.3g total fat (2.6g saturated fat); 1488kJ (355 cal); 32.1g carbohydrate; 28.2g protein; 8.1g fibre; 347mg sodium TAKING CHARGE OF DIABETES Diabetes is one of the biggest health challenges we face this century. In Australia one person develops diabetes every five minutes – that’s about 280 people a day. Diabetes is a condition that affects the body’s ability to get glucose out of the blood and into cells around the body, where it is converted into energy to fuel our various bodily functions. The hormone responsible for this is insulin and it is produced in the pancreas. There are three types of diabetes: • Type…

No-knead spelt, linseed & cumin bread PREP + COOK TIME 1 HOUR 30 MINUTES MAKES 2 LOAVES 4 teaspoons (14g) dried yeast2⅔ cups (660ml) lukewarm water2⅔ cups (400g) organic wholemeal spelt flour⅔ cup (120g) linseeds 1 tablespoon cumin seeds, plus 2 teaspoons extra2 tablespoons extra virgin olive oil1 tablespoon golden syrup1 tablespoon sea salt4 cups (600g) bread flour, plus 2 teaspoons extra 1 Place yeast and the water in a large bowl; whisk until combined. Add spelt flour, seeds, oil and golden syrup; stir until combined. 2 Add salt and bread flour; mix into a sticky dough. Cover with plastic wrap; stand in a warm place for 1 hour or until dough has doubled in size. 3 Turn dough onto a lightly floured work surface; divide dough in half. Shape…

from the Test Kitchen We used female zucchini flowers with the fruit (zucchini) attached. Adding the parmesan rind to the stock adds extra flavour. SWAP IT Instead of using the trimmings to make your own stock in step 2, use store-bought vegetable or chicken stock at step 3. Spring polenta with parmesan PREP + COOK TIME 1 HOUR SERVES 4 FIVE INGREDIENTS 300g fresh peas in the pod2 bunches asparagus (170g)10 zucchini flowers (200g)150g piece parmesan with rind1 cup (170g) instant polenta STAPLES 2 teaspoons sea salt flakes2 tablespoons extra virgin olive oilsalt and pepper 1 Shell peas; reserve half the pods. Trim ends from asparagus; reserve ends. Snap off zucchini from zucchini flowers. carefully prise open zucchini flowers and remove the inside stem (stamen); reserve flowers. Reserve 1 zucchini;…

RECIPE 1 Braised pork neck & shiitake mushrooms PREP + COOK TIME 2½ HOURS (+ STANDING) SERVES 4 16 (30g) dried shiitake mushrooms1.5kg piece pork neck, fat trimmed2 tablespoons dark soy sauce2 tablespoons light soy sauce5cm piece fresh ginger (25g), chopped coarsely2 cloves garlic, chopped1 stick lemon grass, chopped coarsely4 makrut lime leaves2 tablespoons brown sugar2 whole star anise1 litre (4 cups) chicken stock500g fresh rice noodles1 cup loosely packed fresh coriander sprigs 1 Place mushrooms in a small bowl; cover with warm water. Stand for 30 minutes. 2 Place pork, soy sauces, ginger, garlic, lemon grass, lime leaves, sugar, star anise, drained mushrooms and stock in a saucepan just large enough to hold the pork. Bring to the boil. Reduce heat to low; simmer, covered, for 2 hours, turning…

KEY BENEFITS contains probiotics antioxidant rich  high in vitamin C gluten free KEY BENEFITS contains probiotics anti-inflammatory antioxidant rich  high in vitamin C KEY BENEFITS contains probiotics  anti-inflammatory  antioxidant rich high in vitamin C Golden & red sauerkrauts PREP TIME 45 MINUTES (+ 3–4 WEEKS FERMENTING) MAKES 12 CUPS GOLDEN SAUERKRAUT 1 small white cabbage (1.2kg), halved3 medium carrots (360g), peeled2 cloves garlic, crushed5cm piece fresh ginger, grated finely5cm piece fresh turmeric, grated finely2 teaspoons caraway seeds2 teaspoons fennel seeds1 tablespoon sea salt RED SAUERKRAUT 1 small red cabbage (1.2kg), halved2 medium beetroot (350g), peeled2 cloves garlic, crushed2 teaspoons cumin seeds2 teaspoons juniper berries1 tablespoon sea salt 1 Sterilise two 1.5-litre (6-cup) jars with lids. 2 For both golden and red sauerkraut, wash exterior of each cabbage, carrot and beetroot…

Mega carrot cake muffins PREP + COOK TIME 45 MINUTES MAKES 6 2 cups (240g) almond meal2 tablespoons chia seeds1 teaspoon gluten-free baking powder½ teaspoon bicarbonate of soda1 teaspoon ground cinnamon1 tablespoon ground ginger3 eggs¼ cup (60ml) extra virgin olive oil¾ cup (110g) coconut sugar2 teaspoons vanilla extract1 large zucchini (150g)1 large carrot (180g)1 large apple (200g)½ cup (120g) smooth ricotta¼ cup (40g) natural almonds, chopped 1 Preheat a 7-litre air fryer to 160˚C for 3 minutes. Triple layer 18 muffin wraps to make six thick wraps. 2 Combine almond meal, chia seeds, baking powder, bicarb and spices in a large bowl. Whisk eggs, oil, coconut sugar and vanilla in a medium bowl; add to dry ingredients, stirring until just combined. 3 Coarsely grate zucchini, carrot and apple into a…