Table Of Contentomg SUGAR FREE living
for the whole family
is
with
VISIT US AT NATVIA.COM/PANTRYRANGE
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omg SUGAR FREE living
for the whole family
is
with
VISIT US AT NATVIA.COM/PANTRYRANGE
5
YUM!
Low-sugar
High-fibre
Poached Chai
Pear & Chocolate
Cake
100+
SPECIAL FOCUS:
Mediterranean
eating for your brain,
heart and longevity
Recipes for
Autumn
EatWell
H E A LT H Y E A SY D E L I C I O U S
Meals for one
Issue 29 AUS $12.00*
NZ $12.00 (Both incl. GST)
Big, beautiful breakfasts | Melt-in-your-mouth labneh
All about kombucha | Hungry for Hungarian cuisine?
Curry paste artisans | The magic of mushrooms
Delicious
sugar-free
desserts
surprising
superfoods
Gooseberries
Hemp Seeds
Kiwifruit, Maca
Watermelon Seeds
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5
YUM!
Low-sugar
High-fibre
Poached Chai
Pear & Chocolate
Cake
100+
SPECIAL FOCUS:
Mediterranean
eating for your brain,
heart and longevity
Recipes for
Autumn
EatWell
H E A LT H Y E A SY D E L I C I O U S
Meals for one
Issue 29 AUS $12.00*
NZ $12.00 (Both incl. GST)
Big, beautiful breakfasts | Melt-in-your-mouth labneh
All about kombucha | Hungry for Hungarian cuisine?
Curry paste artisans | The magic of mushrooms
Delicious
sugar-free
desserts
surprising
superfoods
Gooseberries
Hemp Seeds
Kiwifruit, Maca
Watermelon Seeds
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Photography: Getty
EatWell
FOR THE LOVE OF FOOD
4 | EatWell
Mediterranean foo ds
Red wine
Red wines are produced by destemming and crushing the grapes into a tank and leaving the skins in
contact with the juice throughout the fermentation. The skins yield many of the antioxidants that can
make wine healthy. Certainly wines, and especially red wines, are a popular feature of Mediterranean
cuisine and dining. The secret is moderation: in true Mediterranean style wine is consumed to be
enjoyed with friends, not to get drunk. In fact, we know that up to two drinks of wine per day reduce
heart disease risk by about 30 per cent. Drinking more than two drinks of wine per day though causes
a steady decrease in the benefits for the heart. A glass of wine with your meal as you enjoy it with
friends, however, will do your heart good.
EatWell | 5
Mediterranean foo ds
Lush legumes
Legumes (peas, beans, chickpeas and lentils) contain protein, B vitamins, iron, calcium, zinc
and magnesium, and they are high in soluble fibre. These foods feature in Mediterranean
cuisine and have a low glycaemic index (GI) meaning that they are broken down more slowly so
you feel fuller for longer, making them a particularly good food for preventing and managing
diabetes. In fact, research has shown that legumes have a favourable effect on a blood sugar
measure known as HbA1c. Legumes also lower cholesterol and have many heart-protective
properties. In your garden they are a wonderful “fallow” crop to grow as they give nitrogen
back to your soil. If you can, eat your legumes soon after harvest as the sugars they contain
break down quickly and they lose their delicious freshness.
Photography: Getty
EatWell
FOR THE LOVE OF FOOD
6 | EatWell
EatWell | 7
From the
Editor
H
ave you ever made a diet resolution?
Most of us have, at one time
or another, decided that three
months of bingeing on nut-filled
chocolate and Netflix is having a deleterious
effect on our waistline and health. In
response you may have decided to sign up
to some extreme form of dietary denial.
That may have taken the form of a paid
subscription or just a commitment to living
on grapefruit and quinoa for six days a week*.
Being overweight is not a good thing, and
health requires good nutrition. So some
of the extreme measures you may have
resorted to are understandable, but the thing
about extremes is that they are, by their
nature, unsustainable.
Your diet is simply the food you consume,
and the best diets for weight maintenance
and health are those that you are happy to
consume every day of your life. In fact, there
is plenty of research telling us that people
who go on binge diets of extreme denial
actually retain more weight in the long
run. Those periodic episodes of denial are
experienced by your body as episodic famine
and you are training it to hold onto, and
store, kilojoules when it can.
What you want then is a diet that is
pleasurable, maintainable and filled with
nutrients that will nourish you without bloating
you. As it happens this pretty much describes
the “Mediterranean diet”, which is why we
have chosen to highlight elements of the
Mediterranean style of eating in this issue.
In a nutshell (pardon the poor pun), the
“Mediterranean diet” is actually more of
a way of living than a diet per se. Of course,
it originates from countries bordering the
Mediterranean Sea, and features eating
primarily plant-based foods, such as fruits
and vegetables, whole grains, legumes and
nuts; replacing butter with healthy fats such
as olive oil; using herbs and spices instead
of salt to flavour foods; limiting red meat
to once a week; eating fish and poultry at
least twice a week; and drinking red wine in
moderation. Typically, red meat does not
play a major part in the Mediterranean way
of eating, although it is eaten perhaps once
a week and is almost always lean.
We know this way of eating is viable
because Mediterranean cultures have been
doing it for centuries, and even millennia. As
we show you throughout this edition too, we
know that the Mediterranean diet helps your
heart, your brain and your ageing process.
Perhaps best of all, if we all adopted the
Mediterranean way with food it would be
better for the planet.
An achievable, effective diet resolution
would be to find a variation of the
Mediterranean diet that works for you. It will
be healing, sustainable, communal and best
of all, it will be delicious.
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